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Recipes I've Shared:

Curried Acorn Squash ~ Microwave

Curried Acorn Squash ~ Microwave Cooked to Warm Your Tummy!

Autumn is a wonderful food season. Squash are easy to come by and inexpensive. I bought a squash even though I was staying where there was a kitchenette with a microwave. I was not sure how I was going to cook it. But it was easy and the results absolutely delicious. I added honey and low-sodium curry powder and voila!

For a vegan dish, substitute stevia, evaporated cane juice, rice syrup, maple syrup or agave nectar.

You do not have to buy special, more expensive curry powder to find a low-sodium variety. Homemade curry powder is simple to make. Simply read all the curry powder labels at your favorite Asian grocery until you find the curry with the lowest sodium count. The Spice Hunter also makes a great curry powder with no added salt.

When you open the squash, scoop out the seeds and put them aside to prepare for a crunchy treat. Those instructions are not included here.

Very Good (2 ratings)
Pumpkin Fluff Divine Low Fat Snack Pack

Pumpkin Fluff Divine made with generic fat free frozen whipped topping, ready-made fat free tapioca pudding and no artificial sweeteners.

This is yet another variation of the classic Pumpkin Fluff recipe that makes its way around Weight Watchers and out to the rest of the hungry world.

Pumpkin Fluff Divine Low Fat Reformed

"Pumpkin Fluff Divine" is the original recipe I listed, based on the version circulating when I belonged to Weight Watchers. This modified recipe still uses instant pudding mixes, but provides lower calories, fat and sodium per serving.

I may be modifying this recipe again in the future. Stay tuned for future changes!

Pumpkin Fluff Divine Instant Reformed

"Pumpkin Fluff Divine" is the original recipe I listed, based on the version circulating when I belonged to Weight Watchers. This modified recipe still uses instant pudding mixes, but provides lower calories and sodium per serving.

I may be modifying this recipe again in the future. Stay tuned for future changes!

Mom's Pumpkin Smoothie

Made at Mom's Kitchen

I ate this at the retirement center's kitchen. I know they do not use premium high-fat ice cream. I did not locate an entirely suitable ice cream in Spark's database, so I mixed a low fat ice cream and a regular ice cream.

Polenta with Stewed Tomatoes

Stewed tomatoes nutrient info calculated with labeled nutrients plus generic information. So listed information includes potassium and other nutrients not included on most brand name products.

Classic Lemon Bars Recipe

Courtesy of: Julie Van Rosendaal, author of "One Smart Cookie" cookbook at Photo courtesy of

Lemon bars are one of the most delicious desserts. Some people do, yes, prefer them to chocolate. Enjoy!

Very Good (1 rating)
Spice Cake - Namaste Foods GF - prepared per pkg

Your family and friends will never have a clue that this is gluten free cake. They will never know that it is a mix, right out of a store-bought package - unless you confess! It is soft, moist, delicious and amazingly addictive.

Recipe and cooking instructions and photographs found on cake mix package and Namaste Foods' web site.

Bread Machine Recipe - Whole Wheat & Rye Bread w/ Oats, Bran & Flax Seed w/ No Added Salt or Oil

Original recipe, including ingredients and baking instructions text and bread photo, posted by Kalyn Denney on Monday, February 23, 2009 at "Kalyn's Kitchen: real cooking, south beach results".

This modified recipe excludes added salt, replaces 1 tbsp olive oil with 2 tbsp oil substitute and replaces 2 tsp brown sugar with 1 tsp stevia powder. It replaces 100% whole wheat flour with half whole wheat and half rye flour.

The nutrition info does not yet include homemade dough enhancer.

From Kalyn's Kitchen: "All Photos and Original Text (C) Copyright: 2005-2010 Kalyn's Kitchen by Kalyn Denny. If you re-post a recipe, please give credit and link to recipe on this site."


Dough enhancer recipe used is by Suzanne McMinn and is found at:

Tropical Watermelon Smoothie

2 medium to large Bananas
1/2 mini watermelon
2 slices fresh pineapple
1 cup Tropicana Trop50 Mango Pineapple Juice

Homemade Dough Enhancer

*This info recipe is whole recipe. This info will be modified when the whole recipe is measured. It does fill about half a frozen whipped topping container. A serving is 3 tbsp for whole grain breads and 1 tbsp for white breads.*

Recipe, including ingredients and cooking instructions, posted by Suzanne McMinn on May 6, 2008 at Suzanne's Country Living site, Chickens in the Road. The recipe photo is also from Chickens in the Road.

Cole Slaw - Fat Free

This coleslaw is a colorful, delicious classic. It has no added fat. The only added salt is in the mayonnaise. The complete recipe provides 9 1/2 servings of produce.

Vegan recipe: replace Smart Beat Mayonnaise with egg-less mayonnaise or soy mayonnaise.

The Splenda used was the bagged variety, so its texture is like confectioners sugar. Use Splenda out of packets for a granulated consistency.

Sweetening variations: Splenda can be replaced with an equal quantity of stevia. You can also substitute evaporated cane juice or maple or date sugar; you may want to double the quantity since these have less concentrated sweetness. You can also increase the orange juice concentrate, using 2-4 tablespoons and use no other sweetener.

Hummus - Mix made with Flax Oil & White Beans

Hummus is a fantastic dip for raw vegetables, sliced apples, crackers, toast, crisp bread, flatbread or tortillas. It is also a great topping for rice, cooked vegetables and for pita or pocket sandwich filling.

This low fat hummus starts with a 9-serving box of Fantastic World Foods Original Hummus. I added a can of Luck's Fat Free Great Northern beans.

The listed serving size is 1/4 cup. I enjoy eating a half cup and using it as an entree.

"Hummus" photo by frvanilla16 courtesy of

Tropical Blast Fruit Smoothie

Some of the best smoothies consist of everything but the kitchen sink!

This recipe provides 10 servings of fruit. Since the half banana and the peaches were small, count those three items as two fruit servings. Each half cup juice is one fruit serving.

Incredible! (3 ratings)
Pumpkin Fluff Divine

This is a delicious crust-less pumpkin pie. This recipe was used while I belonged to Weight Watchers - I have found many variations of this "classic" Weight Watchers recipe. This dish is 2 WW points per serving.

I used double the pumpkin to Cool Whip ratio as many versions, making it more filling, higher fiber and lower sugar than usual. The Cool Whip Free adds plenty of sweetness, so when I make it at home, I do not add any other sweetener.

This is also a double batch compared to the original recipe. Doubling it makes it easy to combine pudding flavors, using two small boxes of pudding. My favorite combinations are cheesecake and vanilla, and cheesecake and butterscotch. If you want to use a single pudding flavor, use one large size box of pudding.

Used canned pumpkin, not canned pumpkin pie mix. Some groceries, even major chains, only carry the pumpkin pie mix. You can easily use canned sweet potatoes or other squashes. I have not tested this recipe with fresh cooked squash or sweet potatoes. For whipped topping and puddings, I have found using generic brands to result in a dessert with less flavor. Using standard vanilla will result in trace amounts of alcohol. To avoid this, use glycerin-based extract.

This dessert is also tasty in graham or other pie crust, or served with graham crackers.

I prefer to put it in the freezer to set. It is very good if you freeze it solid and thaw it just enough to stir it to a smooth consistency. You can also refrigerate it.

Pudding flavors tested and recommended:
Vanilla, Butterscotch, Cheesecake, White Chocolate, Banana Cream

Turkey Gravy - No Added Salt

Here's a great turkey gravy without added salt. If you use broth and drippings from an injected turkey, that will add salt to the mix.

This recipe is from Dick Logue's Low Sodium Cooking e-Newsletter, Issue 9, Number 8. I doubled the quantities in the original recipe.

Easy Mango Fruit Salad

This salad uses fresh fruit that is easily available late in the season (autumn in the northern hemisphere), along with dried and canned fruit. It will taste best after it has soaked for several hours or overnight.

A serving is a heaping one-cup measure.

Optional additions:
Medjool Dates, Flaked Coconut
Mini Marshmallows, Guava
Pineapple - Crushed or Chunks

Very Good (4 ratings)
Pollo a la Crema - Lowfat

This is an easy and delicious healthier version of a Mexican restaurant favorite.

Very Good (1 rating)
Tomato & Mushroom Penne

This is a delicious whole grain entree. There's no reason to add tofu or meat because the pasta is high in soy protein. This dish is low fat and cholesterol and high fiber. It is significant source of iron and calcium and a good source of vitamins A and C.

Option: Top casserole with thin layer of grated romano strips of sweet red and yellow peppers. Feta cheese also makes a great addition to this dish.

This entree contains under 506 mg of sodium per serving as written. For even healthier options, replace the cream of mushroom soup with low sodium, reduced sodium or reduced fat varieties. The hot pepper sauce may be replaced with unsalted chili powder.

Avocado Mango Salsa

This is a delicious pico de gallo salsa with avocado and mango. You can personalize this fresh salsa with fresh ground sea salt, crushed pineapple, chopped habaneros or any favorite salsa ingredients.

Tangy Deviled Eggs with No Added Salt

Tangy stuffed eggs for any meal!

Incredible! (1 rating)
Lemon Meringue Pie - Crust-less

Paula Deen's Recipe at the Food Network sans Crust

Recipe Collections I've Shared:

Desserts First
Lower Sodium & More Flavor
Less salt but never lacking in flavor!
Bread of Life
Eggs Alive
Raw & Alive