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Recipes I've Shared:

Navy Bean Soup

Hearty and filling, this home-style classic is simple to prepare and easy on the calorie budget. Serve with cornbread or brown country bread, lightly buttered or sweetened with honey. The term "soup" just doesn't do it justice for we make a meal of these beans.

Turkey Meatballs Done Right

Fresh turkey meatballs go wonderfully on a small pile of whole wheat spaghetti with marinara sauce. Or jazz up a boring sandwich with your own rendition of a meatball sub. They cook up in just fifteen minutes so you can make them ahead and then whip up a batch of from-scratch meatballs for dinner any night of the week.

Classic French Onion Soup with Gruyere Cheese Toasts

It doesn't get much better than this: hot, salty beef broth; soft, golden onions; and bubbly gruyere cheese. This is a classic preparation with full fat cheese, but it seems to fit into my diet. We used extra large sweet Vidalia onions and a dry chardonnay that we like to drink. Pair with a light salad and a tangy vinegarette for a satisfying supper.

Balsamic Chicken with Spinach and Whole Wheat Couscous

When cooked, balsamic vinegar takes on a sweet, pungent flavor that complements both the chicken and the spinach. Even avowed spinach haters have commented that this sauce makes the spinach palatable. And when you consider the 6 grams of fat and 34 grams of protein, this powerhouse meal is filling and yet suitable for many diets. Vegetarians could substitute seitan for the chicken and still benefit from the incredible flavor and nutrition of this dish.

Taco Salad

Although a little higher in fat than I would like, this taco salad is not only good on the protein, it is high in fiber too. Don't skimp on the cheese or sour cream beause that's where the protein in this dish comes from, in addition to the black beans. I eat this on a "long run day" and enjoy it's healthful mix of fats, carbs, and protein without any guilt.

Very Good (3 ratings)
Jamaican Flounder Curry

Adapted from a Martha Stewart recipe that originally used chicken and full fat coconut milk, this altered version makes use of frozen flounder filets. For folks who don't usually like fish, poaching a tender, white fleshed fish in a delicately spiced broth of coconut milk and vegetables seems to make it acceptable; for some of us this preparation is a true delight and makes for an elegant winter supper served with a green salad and a good white wine.

Leek & Potato Soup

Comfort food without the guilt. Plenty of delicious texture, flavor, and heft to this meal. Pair it with a whole grain bread, green salad, and a glass of crisp white wine for a warm and wonderful winter supper.

Classic Chicken & Noodles

This classic preparation is surprisingly low in fat but high in taste and protein. It is a runner's (or a dieter's) dream dish, as the servings are huge and filling, while the calorie count stays very reasonable. We use left-over chicken or pick up a rotisserie chicken at the grocer's.

Maple & Soy Milk Freezer Oatmeal

Thick and sticky with real maple syrup, this breakfast treat will keep you full well into the lunch hour. Make it in a big batch and freeze individual servings for a hot breakfast that can be microwaved faster than instant oatmeal. Top with fresh or frozen fruit and walnuts for real nutritional impact!

Soba Noodle with Peanut Sauce

Peanuts have been getting a bad rap lately; but it's not their fault Americans are greedy! Peanuts are great for you. This dish features a delicious, spicy peanut sauce to add complexity to earthy mung bean spouts, sweet carrots, cool, crisp cucumbers, and thick-cut soba noodles. Delicious, vegetarian, and packed with nutrition, it sports 19 g fiber and 34 g protein. So enjoy your peanuts!

Multi-grain and Soy Waffles

This is a very slight variation of JDLANDER's waffles, whole grain (which I enjoyed very very much). I only share this to give others some options but please credit any enjoyment of the recipe to JDLANDER. The nutritional info is for 2 waffles; you should get 7 sets of waffles using a 1/4 cup iron.

Winter Weather Chili

This takes no time to prep and is done at the end of the day. Don't let the cooking time fool you; you can microwave the combined ingredients in about five minutes, or pop it in your slow cooker for an even longer stew. I prefer it started on the cooktop and then put in the oven.


Soft, whole wheat tortillas wrapped around eggs (or substitute) scrambled with crunchy tortilla chips and cheese and served with refried beans, and salsa. A protein and fiber powerhouse perfect for brunch. For vegans, sub your favorite non-dairy cheese and tofu scramble.

Sloppy Janes (Meatless Manwiches)

Meatless Manwiches served on whole wheat buns with a dill pickle spear. My fastest go-to sandwich loaded with fiber and protein, without the fat. Serve with steamed veggies of your choice on the side (not included in nutritional information).

If you don't like the high fructose corn syrup in the manwich sauce, simmer together tomato paste, brown sugar, garlic, onion, green pepper, worchestershire sauce, a little vinegar and water, and season with salt & pepper. The results will be similar without the scary manufactured sweetener.

Cumin-Dusted Quesadilla Lunchbox

This is among my favorite vegetarian lunches because it whips up so fast, tastes terrific, is healthy and hearty, and leaves me completely satisfied. I often make this recipe in a batch for the whole week, to save time and money; you have to buy a whole package of tortillas, cheese, and a can of beans anyway... why let it go to waste? So it's convenient, and it is - wow - packed with 24 g fiber and 18 g protein... and barely breaks 300 calories. If you haven't invested in a kickin' lunch box yet, now is the time!

Very Good (4 ratings)
Sweet Potatoes topped with Maple-Glazed Apples

Sweet potatoes are a Thanksgiving staple, but I can't tolerate another year of mushy, sticky, marshmallow covered grease. Those vitamin A delivering darlings deserve better than that! So last year, I converted a family favorite into friendlier fare. And it's vegan to boot. (No, the meat-itarians didn't notice either). How about them apples!?

Moroccan Chicken & Sweet Potato Stew over Couscous

Sinfully aromatic, this fragrant sweet potato stew is spiced with curry and garam masala, and then served over couscous bursting with sweet, tart, and nutty flavors. If you can't find black currants, substitute additional raisins or dried cranberries.

Very Good (7 ratings)
Vegetarian Curried "Chicken" Salad

This is a vegetarian version of a delicious recipe that I loved in the UK: curried chicken salad on toast. Make it vegan by substituting the mayo for nayonaise brand or another vegan mayo. Loads of protein and fiber, and you'll be getting fruit and veggies on this sandwich at the same time.

Black Bean & Tomatillo Enchiladas

Delicious vegetarian enchiladas both flavorful and healthy; can be made vegan with the omission of cheese. The addition of cumin and tomatillos give them an authentic flavor. These enchiladas saved me from my cravings for rich Mexican restaurant food. Serves 4.

Recipe Collections I've Shared:

Success Recipes
These nutritional powerhouses are almost perfectly proportioned. No body can train without proper fuel, and nobody can stay on a strict regimine without some pretty tasty food to keep them happy. So these are my zone-appropriate solutions.