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Recipes I've Shared:

Fat Bomb Baked Mug Cake

This is a high calorie, high fat snack for those eating on a keto plan. If you're counting calories, beware! This has 500 calories in the whole thing, so it will blow your calorie limit out of the water if you eat the whole thing in a sitting. For a lower-calorie option, split into two smaller mugs or ceramic dishes before baking.

Low-Carb Chocolate Coconut Freezer Fat Bombs

These are low-carb, but not sugar-free. They're kept in the freezer for a quick snack that's mostly fat (about 1/5 the amount of carbs that are in a peanut butter cup).

Chickpea Flour Crackers

Low in calories and carbs, these crispy crackers are mostly made of garbanzo bean (chickpea) flour, with several kinds of seeds and sliced almonds for flavor.

Challah Sweetened with Stevia

Made like a regular challah, but with (partly) stevia. Semi-low carb, if you can resist eating more than 1 slice! You can make it less sweet if you reduce the amount of stevia.

Low Carb Sipping Chocolate Mocha

Using TJ's sipping chocolate just to add a little mocha flavor, cream to provide the creaminess, vanilla to provide the richness, a plain cup of coffee becomes a dreamy mocha, for less than 4 carbs.

Quick SautÚed Tofu and Broccoli with Peanut Sauce

This is yummy, and makes for a quick lunch or salad topping. Serves 3, can be doubled to serve 6.

Low Carb Garbanzo Bean (Chickpea) Flour Tortillas

Much lower carb than standard white flour tortillas, and doesn't require rolling out. They do take quite a bit longer to cook than regular flour tortillas but with less than 1/2 of the carbs and far more fiber than flour tortillas, they're worth the wait.

K's Turkey Tostada Meat or Taco Filling

Basic tostada fodder. Sauteed onions, garlic, lean ground turkey, and a mess of spices make for a hot topping for tostadas or a salad, or a hearty filler for tacos.

Coconut Oil Coffee

Hot water, espresso and coconut oil. Simple but delicious!

Low Sugar Coconut Mocha

My favorite home-made mocha!

Lower-Carb Egg and Ricotta Cheese Crepes

A very low carb crepe that uses just 1/2 a tablespoon of sugar along with 1/4 teaspoon of stevia powder. The remaining sweetness comes from real vanilla, which adds negligible carbs. These are very sweet, but you could eliminate the stevia to make them a little bit more savory.

K's Tuna Salad

Sweet tuna salad with dried cranberries for a little extra kick. You can add salt and pepper to taste (but extra salt and pepper are not included in the nutrition data.)

Low Carb Chocolate Peanut Butter Spread

Improvisation for a sweet low-carb crepe filling. This is not very sweet compared to a regular dark chocolate peanut butter or chocolate ganache, but tasty! If you want it sweeter, use more brown rice syrup or increase the amount of stevia (but be careful with the stevia because it can become bitter.)

Low-Carb Egg and Ricotta Cheese "Crepes"

These do use real sugar, but split over 8 crepes, it's less than you might expect. You can use sugar substitute if you would like to make them super-low carb, or use less sugar if you just want them to be less sweet.

K's Grass Fed Beef Burgers

Delicious burgers. Use grass-fed beef, it really does make a huge difference in the flavor.

Low Carb Mocha with Coconut Oil

Just an improvised coconut mocha.

Low Carb Cinnamon Chocolate Coconut Cookies

These are sort of like macaroons but there's no coconut flakes, just coconut flour. You can't really taste the cinnamon but it gives the cookies a little more intense flavor. You can add more spice if you want a more "Mexican chocolate" style of cookie.

Black-Eyed Peas with Ham

Simple and rich dish that will fill you up! The pepper really gives it a kick - serve with a little sour cream to cut the spiciness.

Low Carb Coconut & Almond Flour/Cornmeal Biscuits with Chia & Flax Seeds

The flax seeds give these little biscuits a bit of crunch and a nice flavor. They smell heavenly when they're baking! Quick to make for a side dish, breakfast, lunch or dinner.

Low-Sodium Black Bean and Fire-Roasted Tomato Chicken Chili

Delicious and flavorful. Reduce sodium more if you like by using fresh or regular canned tomatoes instead of the fire-roasted kind.

Spiced Banana Walnut Bread

Lots of banana flavor, plus lots of nuts, plus lots of spice make for a delicious, moist dessert or breakfast treat. This is NOT low calorie.

Mini Crispy Crunchy Chocolate Chip Cookies (1/ea)

These cookies rely on intense flavors to make up for their small size. The melted butter, plus the long baking time at a low temperature, are what makes them crunchy. (So, if you want them chewier, adjust accordingly.)

Strawberry Greek Yogurt Chocolate Blueberry Smoothie with Baby Kale

A delicious chocolate strawberry blueberry shake ... that's good for you!

Curried Turkey Meatloaf with Eggs Surprise

The ingredients list is just as my hubby emailed it to me. Left it as is for your amusement. Magic has no calories! :)

Very Low Carb Cheese & Flax Meal Biscuits

Buttery, cheesy, tasty biscuits with added fiber from flax seed meal.

Chipotle Beef & Turkey Taco Filling

High-fat grass-fed beef plus low-fat turkey makes for a flavorful but balanced taco meat. Rounded out with two kinds of salsa, sweet onion, and pinto beans. The salsa includes enough spice that you don't have to use the standard "taco seasoning" packet, which keeps the sodium level under control. But don't leave out the cumin, for the true Mexican flavor.

Balsamic Espresso Caramel Sauce [Chocolate Necessities Truffle Filling, Est.]

An attempt to imagine how Chocolate Necessities makes their espresso balsamic caramel truffle filling.

Chocolate Pumpkin Protein Berry Smoothie

My typical dark chocolate almond milk smoothie, but with half the dark chocolate almond milk and substituting pumpkin protein (from Omega) for whey protein. Pumpkin protein is all natural, made right here in the Pacific Northwest, minimally processed (unlike whey) and for those avoiding non-fruit sugars, it's unsweetened. Its protein profile is right across the amino acid spectrum. Good stuff!

Very Low Carb Cocoa Covered Macadamias

So these are kind of like the ones you get in a box as a souvenir when you go to Hawaii (or, if you're like me, at the grocery store, since I've never been to Hawaii!) One major difference, they have NO added sugar, and less than one carb per serving. Enjoy!

Uber Nutritious ChiaChocolate Pudding

Threw this together, tastes good but in a weird way (weird but in a good way?) ... has a boatload of vitamins, minerals, trace elements, chocolate, and coffee. What could be better? Thanks to Auntileah for helping me get the proportions right!

Slightly Less Carby Turkey Burgers

Mildly spicy burgers. Substitute ground spices and nutmeats for the steak sauce, ketchup and bread crumbs to reduce the carbs further.

Low Carb "Salted Caramel Mocha"

OK, it's not that much like a salted caramel mocha, mostly it doesn't taste a whole lot like caramel. I've got some ideas for that. Meanwhile, this is a lovely little hot drink that has all the warm fuzzies of the real thing, but without the calories (or artificial sweeteners).

Roasted Kale Chips with Golden Flax and Spices

Ground golden flax seed sprinkled on well-oiled shredded kale, with some garlic-heavy spices and a bit of sea salt. Crunchy and adds a bit of extra fiber to the diet, great substitute for grain-based, carb-heavy, high calorie chips.

Low-Sugar Broccoli Sunflower Tuna Salad

Threw a bunch of things together for lunch, and it tasted so darn good it seemed worth sharing. The tuna provides protein, a little bit of brown rice adds some whole grain (but not too much), sunflower seeds and freeze-dried blueberries add crunch and sweetness. The plain yogurt helps everything stick together, and adds a little bit of creamy flavor. No salad dressing required!

I added brown rice because I wanted to add a little bit of flavor without using dressing, but if you want to make it very low carb, you can leave it out and add more sunflower seeds or other nuts instead.

If you like things on the spicy side rather than the sweet side, ditch the blueberries and add some spice instead.

Egg-White Protein Berry Dark Chocolate Smoothie

An attempt to make something without whey, and with a little added creaminess from ... well, what else, cream. This is not a low-calorie smoothie. Suitable for low carb high fat diet, but only if you can handle fruit sugars. High protein, high fat, all sugars from berries. Egg white protein powder is extremely sweet so it might be better cut with a plain whey or plain egg white protein to cut down the intense sweetness.

Low Carb Protein Coconut-Mocha

Espresso (with as much hot water as you like), half a teaspoon of coconut oil, and half a serving of chocolate whey protein = not quite a mocha, but pretty sweet!

Very Low Carb Cheese Biscuits

This recipe is adapted from one that started in Sweden and has lots of variations. I made these for breakfast but you can add fresh chopped garlic and/or garlic salt to make them more of a dinner treat. If you find these too dry, you can add a third egg. (You may want to use three eggs anyway if you don't have access to "jumbo" eggs, which is what I used.)

Note: These are very low in net carbs, high in protein, and have almost no sugar, but they are NOT low-calorie or low-fat! Make sure you log them, especially because you'll be tempted to eat more than two.

Beany Turkey Chili

Another of my hubby's turkey chili creations, the mildest one so far. Delicious with cheese.

Low Carb High Protein Mocha Yogurt

Kind of a crazy mix here, but it worked for me for this dessert. Light & Fit yogurt tastes pretty good, but it's nonfat and uses artificial sweeteners, which make it too sweet for my taste. I also shouldn't have very much caffeine, and all coffee flavored yogurt has some caffeine. So I mixed it with Greek Gods plain traditional (full fat) yogurt. Added Amazing Grass Kidz SuperFood chocolate for a little mocha flavor boost plus some more nutrition. Pretty yummy.

Low Sugar (Sorta) Coffee Yogurt Dessert

Substituting almonds for my usual dark chocolate chips and a smidgen of vanilla and decaf vanilla instant coffee for my usual coffee-flavored yogurt, also throwing in some of the "plain" yogurt to reduce the sugar.

Lower-Sugar Blueberry Yogurt Treat

Lowfat fruit yogurt is a delicious treat, but can be very high in sugar. Mixing it with a lower-sugar yogurt cuts down on the sugar, and using Greek-style yogurt makes it extra creamy. Top off with a handful of dried blueberries for extra sweetness without adding more refined sugar.

Whole Grain Pilaf Salad

This is meant to be low-carb, but if you wanted to add more pilaf you could (the carbs would be higher).

Chef JJ's Whole Wheat Pasta Pie with Turkey Spaghetti Sauce

Adapted from an old kids' recipe for "spaghetti pie". Our 10 year old loved making it!

Make-at-Home Salted Caramel Mocha

Just trying to match the yum-factor in a salted caramel mocha made at home. No claims are made as to the healthiness of this treat. :)

Healthy Skillet Pasta with Turkey & Vegetables (GLOP)

This is a delicious recipe my hubby came up with. It's packed with healthy vegetables and is very low sodium, plus uses whole grain pasta to keep the carbs under control. At home we call it "glop" but that name doesn't do it justice because it's so delicious! (However I just found out that GLOP can stand for "Got Lots of Protein" which it absolutely does!)

Light Egg Nog Mocha

Just something I whipped up on a winter's day when cold egg nog wouldn't do. Add more instant coffee, or brew a real espresso, if you want more coffee flavor.

Coconut Pineapple Cranberry Sunrise (Non-Alcoholic Tropical Drink) (8-oz Glass)

Trying to approximate a delicious drink I had at Anthony's on Mother's Day 2013. The drink was served in a 16-oz glass with lots of ice and a straw so I think there was actually only 8 oz. of drink, but that's just a guess. Or a hope - this is a high-calorie treat even at only 8oz!

Sweet Tangy Broccoli Cabbage Slaw

Just trying something out! This is adapted from the Taste of Home homemade coleslaw recipe which is supposed to be like Anthony's. I thought I'd see if I could make something similar but less sugary and with lower cholesterol (and a slightly Asian kick).

Smashed Japanese Yams with Ceylon Cinnamon

Creamy, tangy Japanese yams (which are white inside rather than the orange of typical American yams) make this an especially good side dish with mild main courses like fish or baked chicken.

Smashed Baby Red Potatoes

Sliced organic potatoes, boiled up with a little butter and salt. Simple and delicious.

Strawberry Omega Smoothie

Just a quick way to get a few omegas, some fruit and protein into my day! Chocolate makes it all worthwhile.

Mocha Cola Frapp

A crazy concoction, but man it tastes good. Half Coke, half homemade Yoo Hoo, half Frapp, all yummy summer fun. Pile up the ice and pour the rest on, then shake or whip up in a blender. That's it! And for less than 1/3 of the calories and carbs in a Mocha Lite Frapp from you-know-where.

Auntileah's Vegan Colcannon (Mashed Potatoes with Spinach)

Vegan, gluten-free version of the traditional Irish mashed potato with spinach and shallots. There's no butter, but the olive oil, Sunny Paris, salt and pepper provide plenty of flavor!

("Auntileah" is actually my sister, not my aunt! The name is an homage to a character called "Auntilucy" in a great, crazy children's book called "The Strictest School in the World".)

(Un)-Sweet Potato Empanadas

I got this idea from a recipe that originally called for leftover sugared sweet potatoes from a holiday dinner. My version is a side dish for the holiday dinner, so there are no leftovers to use. It calls for fresh sweet potato instead and the only sweetness is provided by the potato, cheese and ready-made dough. They were served alongside the turkey and trimmings for Thanksgiving dinner and were a big hit!

Decadent Chocolate Blueberry Ice Cream Smoothie

A what-the-heck moment led to this concoction when I didn't find my usual frozen strawberries in the freezer. Delicious, creamy, and only to be had once in a while because of the fat content of the ice cream ... not to mention, it's dairy.

Very Good (3 ratings)
Super Juicy Grain & Seed Turkey Burgers

These burgers don't shrink in the oven -- instead, they seem to inflate! They get very big and juicy, probably because of the egg whites being absorbed by the added grains. They are amazing. You could easily break the mix up into a larger number of servings (6-8) and feel very satisfied by just one burger. (The added grains and flax seed also make them very filling.)

Spanish Style Brown Rice with Dark-Meat Chicken

Not quite Arroz con Pollo, a very mild brown rice sautee with dark meat chicken that imparts a rich flavour. The spices are from Penzeys - Tuscan Sunset (a salt-free Italian style seasoning) and Sunny Barcelona (lemon pepper-based seasoning), plus a bit of saffron thrown in for golden colour and earthy depth. Just a cup of this makes a terrific meal alongside a simple salad and a veg.

Low Sodium Beef Barley Soup

Very low sodium compared to canned beef barley soup (which is one of the higher sodium soups out there for some reason).

Matzoh Ball Soup From Scratch

This year I'm learning to make chicken soup from scratch, just like my mom used to do. This recipe is not *quite* kosher for Passover - the canola in the Smart Balance oil, and probably something in the bullion, although I didn't actually look at the ingredients. Your mileage may vary.

Honey Barbeque Marinated Chicken Breast

Improvised from what was in the fridge.

Brown Rice Risotto

This is a very basic risotto, but with a healthy twist - it uses no butter, just rich extra virgin olive oil. Get your stirring arm ready!

Slow Cooker Southwest Chicken Thighs

Throw everything into the slow cooker in the morning, have a delicious Southwest-inspired dinner in the evening. To lower sodium and fat content, use boneless, skinless chicken breast instead of thighs. Serve over quinoa or brown rice (not included in calorie count).

Very Good (1 rating)
Slow Cooker Sirloin Tip Pot Roast

This is a mishmash of a bunch of different crock pot (and non crock pot) pot roast recipes I found on the Web. Much inspired by the "Crazy Aunt Purl" blog (funny stuff!) but her recipe was written out as a narrative and thus not very useful for calorie-counting purposes! Plus I used ideas from other sources too. You can reduce the sodium by eliminating the sea salt and/or the bullion.

Note: For this recipe I used "Better than Bullion" turkey base, rather than beef or other bullion cube. It has about half the sodium of a normal bullion cube, so this recipe is already relatively low sodium (especially compared to similar recipes that use canned mushroom soup and the like).

One Hour Chicken and Dumplings

An improvised old-fashioned chicken and dumplings recipe, more like dumplings and chicken. The dumplings cook up dense, chewy, and very tasty. Roll the dumplings out thin and cut them small for the best chance of cooking through. The soup will be thick and the chicken will cook down into little pieces.

Red Pepper Tomato Vegetable Beef Stew

This was originally supposed to be a classic beef stew, but I didn't have vegetable juice so I substituted red pepper tomato soup. I also played around with the spices a bit, using soyaki sauce instead of worcestershire sauce and adding ginger and paprika. It came out delicious, hearty and complex. Goes great with a warm biscuit!

Panko Salmon Patties

Adapted from Better Homes and Gardens cookbook - but baked instead of fried in oil.

Whole Wheat Dried Berry Pancakes

Low in saturated fat, these light pancakes feature a mix of whole wheat pastry flour and all purpose white flour; for heartier pancakes, you can use all whole wheat flour or replace 1/4 cup of the white flour with wheat bran. The dried cherries and blueberries add an intensely sweet kick. Serve with margarine and berry preserves or warm maple syrup (not included in calorie count).

Hearty Low Sodium Minestrone Soup

Making your own soup isn't hard and it can save you a lot of sodium compared to canned commercial soups, which even in their "low sodium" varieties usually have a lot more than you might want.

White and black pepper flavor up this low-sodium soup. It is hearty and thick - almost like a stew. (You can decrease the white pepper for milder flavor. You can also increase the amount of chicken broth for a thinner, less hearty soup.)

This is not classic minestrone, which would have white and/or kidney beans rather than just garbanzo beans, but garbanzos are what we had on hand ... which is fine!

Serve with garlic bread or crackers.

Krusteaz Deluxe Brownies - Cake Style w/Chips and Walnuts

Just recording how we made some delicious (but not healthy) brownies with Krusteaz mix. For a healthier version, use the healthier mix - CarbSmart or nonfat. (These have 2g of saturated fat and 2.5g of trans fat in each brownie!)

Herbed Bruschetta with Fresh Mozzarella Medallions

Delicious and incredibly simple appetizer, perfect for an Italian meal. You can get fancier by using whole, fresh basil leaves and adding tomato slices, but it's not necessary. However, good quality extra virgin olive oil is essential for the right taste.

Very Good (2 ratings)
Simmered Saffron Chicken

A simple but tasty dish to serve over rice or pasta.

Classic Tomato Spaghetti Sauce

Hubby's delicious spaghetti sauce without meat. Great with a hearty pasta!

Very Good (1 rating)
Lowfat Chicken Meatballs

Finally got the hubby to tell me his recipe for these meatballs. Can be made with lowfat buffalo, turkey, or chicken. Simple and delicious addition to a stirfry or spaghetti sauce.

No Fudge Pudge Brownies (Applesauce & Sour Cream)

From the No Fudge Pudge box "lactose free" suggestions. Just a little dairy (1/4 cup of sour cream). (I don't know that sour cream is lactose free, though, so I took the "lactose free" designation off this recipe.) Just 93 calories and .3g fat per serving though, so it's definitely low fat as far as desserts go!

Haggen Broccoli Salad [Approximate]

This is a guess at recreating the recipe for a Haggen deli salad with broccoli and nuts. Not using the actual ingredient list, so this is highly inaccurate. Will try again with a real ingredient list later.

Incredible! (1 rating)
Simple Low Fat Deviled Eggs

Hubby's specialty ... so yummy it gets requested whenever we have a fancy dinner. But so simple.

Cajun Roasted Squash and Yams

Adapted from a recipe I found online for roasted butternut squash (#200194 on if you want the original). The cajun spice was an emergency substitute for garlic salt (which I don't keep since we usually use fresh garlic) and it turned out great. The addition of ground cloves was a last minute inspiration. It tasted fantastic even overcooked, but I recommend watching it closely in the last 10 minutes to prevent the edges blackening.

Gourmet Caramel Pretzel Cookies II

The thin-pretzel version turned out not to be so successful, so I've remade them with the original square pretzels (butter flavour) but kept the gourmet substitution of Riesen's dark chocolate caramels for the Rolo candies. Because these pretzels are smaller, I cut the Riesen in half. That helps keep the calories down (the butter pretzels have a lot more calories than the thin style I used in the previous recipe). Still, at 130 calories or so for 2 of these, it's a pretty low calorie treat.

Gourmet Chocolate Caramel Pretzel Cookies

A friend made these for an office party with little square buttery pretzels and Rolo candies. I decided to "improve" on the idea. The pretzel thins are very crunchy so it's a big contrast to the squishy, dark chocolate Riesen candies. The best thing is each cookie is only 58 calories. Eat two and you're just topping 115 calories, but you feel like you have really splurged.

You could make these lower-calorie by cutting the Riesen in half for each cookie and substituting another pretzel thin for the pecan, making a pretzel-caramel-pretzel sandwich.

Double Chocolate Chip Whole Wheat Walnut Cookies

Just an experiment - modified from the recipe on the back of the Trader Joe's chocolate chip package. More flour would have helped. Not sure if the Brummel & Brown's was to blame or the extra vanilla, but the batter was too thin at first. Adding an extra 1/2 cup of flour helped, 3/4 would have helped more.

Sugar Cookie Paint - Agave Syrup

A little different from the usual sugar cookie icing. The agave syrup and vanilla flavoring lend low-sugar sugar cookies some extra delicious flavor.

Very Good (5 ratings)
Sugar Cookies for Chanukah (Modified)

From the back of a package of Chanukah cookie cutters, modified slightly for a firmer cookie.

Very Good (1 rating)
High Protein Hot Cocoa

*** Important note: This is not 100% Lactose Free. The lactose comes from the whey powder, which is 98% Lactose Free according to the manufacturer. A 100% whey protein isolate powder would be more than 99% Lactose Free. ***

I was trying to figure out how to get a big serving of protein in the lowest possible calories. A fitness website (not SP) had a suggestion of pure protein powder + water, but that just sounded horrid, so I tried this instead. Hemp milk is very creamy; I combined it with water to lower the calories. Delicious and satisfying. Mix really well and use good quality (all or mostly isolate) whey protein powder.

Very Good (2 ratings)
Low Sodium Hearty Chicken Soup with Beans and Pasta

Forget the kind in the cans, this tastes better and has far less sodium and fat than even the "low sodium" brand of canned chunky chicken noodle soup. It's very easy to make, with an investment of about an hour's worth of time. The ingredients are simple. Plus, you can feed your family for a few days on one big pot. To lower the calorie count, eliminate the beans and farfalle.

Green Beans Roasted with Red Pepper Strips and Pecans

Adapted from's "Roasted Green Beans with Onions and Walnuts" recipe, using what we had on hand. Was great served with a hearty meat loaf. Loaded with healthy mono unsaturated fats.

Non-Dairy Low-Sodium Brown Rice Risotto

This is made with the lowest sodium chicken sausages we could find. You could cut out the sausage or replace with chicken breast for lower sodium, but sausage holds up better especially after reheating leftovers. (And unless you're having a big dinner party, you will be reheating leftovers!)

Possible add-ins:
1 cup frozen or fresh peas
1.5 cups frozen or fresh sweet corn (makes it very creamy)
1 cup chopped fresh asparagus
1 slice chopped prosciutto (adds sodium)

Fantastic Low-Calorie Gourmet Meat Loaf

You won't believe how good this tastes, and it packs almost 20 grams of protein into just under 160 calories, with less than 2g of saturated fat. Take that, protein bars! The key is using ground sirloin - the extra lean variety - rather than ordinary ground beef.

75-Calorie Dairy-Free Hemp Mocha

This "hippie mocha" - all natural! - is so simple and delicious, for those of you who are like me and have a major mocha fetish, I wanted to share it. It is sugar free and dairy free. Simple to make at home, which of course has the added benefit of saving $4 or so!


Non-dairy, very low caffeine, no sugar, and only good fats from nut milks (MimicCreme is made from cashews and almonds). Drink up!

High Protein Mocha Shake

This is delicious, mostly non-dairy (at least, non-lactose as far as I know), and has 20g of protein. To lower the calorie hit you can eliminate or reduce the amount of dairy-free ice cream.

Garlic Risotto with Chicken Sausage

Saffron-flavored risotto with loads of garlic. Gets creamier the longer it cooks.

Chocolate Walnut Banana Muffins

A chocolaty twist on the traditional banana muffin. The pieces of dark chocolate and walnuts are add-ins that can be left out if lower calories/fat are desired. (Will have 110 calories and 3.4g of fat if chocolate and walnuts are left out.)

Very Good (2 ratings)
Midnight Matzo Ball Soup

Thrown together near midnight during Passover, when I was super hungry post-workout and needed something good to eat!

Dark Chocolate Protein Shake

This is so much like a chocolate malt, I love it!

Incredible! (1 rating)
Spaghetti Sauce with Ground Turkey

Good basic turkey spaghetti sauce.

Spicy Felafel Crusted Fish

Spicy, crunchy-topped fish fillets. High protein, low fat, and very tasty. Contrasts well with fresh asparagus as a side dish.

Oven-Fried Tilapia with Flaxseed Cracker Breading

Mild whitefish baked with a cracker-crumb crust. Flaxseed in the crackers adds extra beneficial oils; low in saturated fat and very high in protein.

Garbanzo Turkey Chili

A very mild chili with a lot of meat and beans and not much "sauce". High in protein and fiber, low in fat. Delicious over brown rice.

Low-Sugar Strawberry Sauce

Simple recipe ... with super sweet strawberries like the ones we get up here in summertime, the sugar could be left out. Delish with chocolate cake!

Mama Jo's Lowfat Turkey Shepherd's Pie

When we were kids and lived in England, Shepherd's Pie was my "mum's" favourite dish to make ... and we all loved it. Then she made it with ground beef and pork; this is updated, less fatty, and with lower calories. So easy to make it should be a once-a-week treat; even my picky 5-year-old professed to like it.

Spicy Bison Burgers

Hot and spicy from Cajun seasoning. Use a grill pan with somewhere for fat to drain off if using a fattier buffalo meat.

Chicken Rotini Pasta Casserole

Hearty casserole with whole wheat pasta and poached chicken. Can be made with frozen or fresh chicken breast.

Cajun Whitefish and Shrimp Bake

Cajun-spiced seafood casserole, using frozen fillets and frozen shrimp.

Nutrition data leaves out 1.25 cups of the soup and .25 cup of the breading because that is what was left behind in the baking pan when I made this and I wanted the nutrition data to be correct. Your mileage may vary!

Avenue Bread - Maple Walnut Cookies [Approximation]

Trying to approximate the delicious maple walnut cookies that Avenue Bread serves. The original recipe called for 1/2 cup of shortening, but I'm subbing 1/4 cup butter and 1/4 cup margarine, because I just can't see Avenue baking cookies with no butter in them.

Adapted from a recipe by "Joe" of Minneapolis, blogging on

Turkey Pesto Eggenue

An approximation of the Eggenue at Avenue Bread that I like best. Avenue bread's muffins are much, much better than Thomas', but since this is a local store I can't find the nutrition data online.

Annie's Organic "Creamy Spirals" (Prepared, No Meat)

Just the mix, no meat or tuna added. I created this recipe because the "As Prepared" nutrition data on the box includes the tuna.

Brown Cow Chocolate Smoothie

A real dessert smoothie. I wanted something more chocolate than strawberry for a change!

A├žai Chocolate Wonderberry Smoothie

Am I the only one who loves the combination of chocolate and summer berries? This is just like a lot of the smoothies I've been making, but instead of water this time I tried a quarter cup of a├žai juice. It doesn't change the taste of the smoothie a lot but adds a much sweeter aftertaste (probably due to the agave sweetener used in the juice). This will meet 50% of your Vitamin C needs for the day! Give it a try and tell me what you think.

Marionberry Compote

Marionberries are a Northwest favorite - they are a cross between Chehalem and Olallieberry blackberries. The nutrition data here is therefore based on frozen blackberries, since the nutrition information for marionberries could not be located online. Blackberry data should be very close!

Dark Purple Protein Smoothie

Mostly just put this in here to use it in my calorie counter, but I'm sharing it anyway. Simply lovely little late-night smoothie treat to make sure I get enough protein in my daily calories.

Purple Wonderberry Smoothie

This was so good, and so pretty, I just had to make it into a recipe so I could make it again. Frozen blueberries and strawberries with protein powder and a little nonfat yogurt and milk add up to an amazing (and very big) smoothie, without a whole lot of calories. Wow.

Mama Jo's Tamale Pie

Just, well, yummy.

Very Good (1 rating)
Mama Jo's Carrot Salad

Sweet and light Midwestern treat.

Mama Jo's Beef Stew

Quick to make in a pressure cooker, the old fashioned 1950s way. The absence of potatoes makes it much lower in calories and carbohydrates than the old-fashioned recipe, and using lean beef and low-calorie cooking spray instead of oil ensures that the fat content will not be high.

Little Delight Strawberry Protein Smoothie

Just a little post-workout treat, high protein, low sugar except for sweet strawberries and a bit of yogurt and rice milk. Delicious, protein-packed, and gives you 90% RDA of calcium and 50% RDA of vitamin C, all in one drink. To lower the calories, you could use nonfat milk and nonfat yogurt (or just a lower-sugar brand of yogurt).

Incredible! (1 rating)
Fast & Healthy Chicken Veggie Stir Fry

Fastest dinner in the West, thanks to TJ's. What would we do without ya, Joe? I shudder to think. Healthy fresh (not frozen!) vegetables, packed with vitamins, make for a low-calorie, satisfying, Asian-style one-skillet meal. Pair with brown rice to up the whole-food quotient.

Easy Blueberry Smoothie

Easy and delicious blueberry smoothie, no ice required because the blueberries are frozen. For an extra-cold smoothie, pre-mix the milk and yogurt and freeze for 1/2 hour before mixing with the blueberries.

Italian Salad with Toasted Pumpkin Seeds

Approximating La Fiamma's side salad. So good, I do wish that I could make it at home.

Spaghetti Sauce with Spicy Sausage and Mushrooms

A hearty winter spaghetti sauce. You can substitute a milder sausage for a less spicy taste, but the spiciness really warms you up!

Garlic-Free Risotto with Portabello Mushrooms

We made this risotto for guests who could not eat garlic (which is usually a big part of the flavor of our risottos). We added portabello mushrooms to give it a little more oomph to make up for the lack of garlic. Delicious served with roast chicken, bruschetta with fresh mozzarella, and a dark greens salad!

Mama Jo's Latkes

Not exactly traditional. We didn't have onions or even onion powder. Delicious anyway. Probably made as light as possible using canola oil, but not exactly light eating.

Organic Stuffing with Apple Chicken Sausage

Filling winter dish with high protein and medium calories (250 per serving).

Risotto with Sausage and Corn

Classic saffron-infused risotto, with the tang of asiago sausage and the surprising crunch of fresh corn. Well worth the time invested in stirring!

Chocoberry Protein Smoothie

EAS Whey Protein Powder gives this otherwise sweet smoothie a protein kick. Pink as strawberry ice cream and just as delicious, also provides more than 100% of Vitamin C and almost 100% of daily calcium needs. Yum!

Tuna Whole Wheat Spiral Pasta Salad

Whole wheat pasta and very little mayonnaise make this flavourful summer dish satisfying without being heavy.

Chicken and Bean Chili

Mildly spicy, high-protein, low-fat chili, full of chicken and veggies. A spicier salsa will give you a spicier chili.

Haggen Spinach Pasta Salad

This is an approximation of a deli special at Haggen grocery stores. The nutrition data is based on about 7.5 oz. of pasta salad by weight (e.g., a small size ready-to-eat container).

Chocoberry Non-Protein Smoothie

Just like the protein smoothie but with less yogurt and more milk, and fresh strawberries in addition to frozen ones. A way to "eat" fruit deliciously (not that strawberries aren't delicious in themselves, mind you ...)

Very Good (1 rating)
Cancer-Fighting SuperStuff

Named for SuperMan, of course, our son's super hero du jour. The pound of ground chicken is actually 1/2 thigh and 1/2 breast, but nutrition data should be very similar to that given here.

Low in fat and carbs, high in protein, Vitamin A, Vitamin C, and Potassium. What makes it a cancer fighting dish? Cauliflower, broccoli, carrots, and cooked crushed tomatoes!

Mashed Potatoes with Sausage and Kale

An improvisation based on the SparkPeople recipe "Sausage & Kale Shepherd's Pie", but it omits the cheese and eliminates the baking step. Instead the other ingredients are blended with the mashed potatoes and served together.

Very Good (1 rating)
Diego's Mexican Grill Fresh Express Burrito - Chicken, Brown Rice, No Sour Cream

Diego's express burrito (close approximation -- doesn't include oil or spices). No sour cream, substitute brown rice for Spanish white rice.

Stuff - Ground Turkey & Veggies

Made with extra lean turkey, this is a great source of protein and veggies, including cauliflower for antioxidants and roasted tomatoes for lycopene. Roll up in a tortilla, serve over brown rice or whole wheat noodles, or make Shepherd's pie by adding a layer of mashed potatoes on top and baking.

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NMO40'S Recipes to Try
Just a place to put OPR (other people's recipes) that I'd like to try. :)