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Recipes I've Shared:

Mom's Soup (((2009-12-17)))

Sorry I don't have the instructions... I didn't make it. My mother wanted me to do the calcs for her, LOL!

Incredible! (1 rating)
Spicy Red Pepper Pasta Sauce w/ Mushrooms, Red Peppers, & Ground Turkey

Don't let the calories scare you off... This is a super-thick / meal-y sauce! Don't add any salt - the canned sauce needs no additional sodium, and you'll get flavour from the Italian Seasoning! :) [Created 2009-11-14.]

Mediterranean Whole Wheat Couscous Delite

Easy-peasy... It all comes from a box or a bag! This is better-for-you 'fast food'! It's a go-to side for me when I don't have much time. :) [Created 2009-10-03.]

'Very Veggie' Pasta Sauce w/ Ground Turkey

Another great pasta sauce... Mmmm veggies 'n protein! ;-) [Created 2009-10-17.]

Incredible! (1 rating)
Quick Veggie Chicken 'n Black Bean Chili

Delicious served over a bed of brown rice! :) [Created 2009-10-20.]

Incredible! (1 rating)
Plain Oven-Baked Brown Rice

***This is NOT my recipe - I've taken it right off here, at --- this is LILDINI's "Fool Proof" recipe. But the one on here has incorrect nutritional / serving information, and has never been up-dated... I wanted to re-do it so it'd be correct. I always double the recipe and save the left-overs, so I've used the doubled quantities below. NOT TRYING TO PLAGERISE!!!*** :)

Loblaws / President's Choice Turkey Chili

Something from the "Weeknight Dinner Easy Survival Guide" flyer... Sodium-y, but quick, and decent enough nutrition.

Maple Cinna-Raisin Oatmeal Replacement Breakfast Bars

Experimenting with breakfast bars, and this is my first try... As a nursing mom, I need the nutrition, but sometimes don't get my breakfast in due to caring for my baby. These will hopefully be good for ANY person, man or woman, nursing or not, though! :)

Tomato & Basil Pasta Sauce with Crimini Mushrooms & Sauteed Veggies

Sometimes I can't make something entirely from scratch, so I use canned tomato products to make something on the fly! This doctored-up sauce is great over fresh whole wheat pasta, and topped with shredded Italian cheeses. :) [Created 2009-04-19.]

Low-Fat, Low-Calorie, High-Fiber, High-Protein Apple Cinnamon Bran Muffins

A variation on a theme... Very similar to my "Low-Fat, Low-Calorie, High-Fiber, High-Protein Blueberry Bran Muffins" - just with a couple of ingredient changes. Look for more variations to come! :) [Created 2008-12-31.]

Creamy-Cool Red Potato Salad

A summertime classic! Perfect with a sandwich, or something off the grill. This one was made with what I had on hand - there are a million variations, I know. :) [Created 2008-06-02.]

Stacy's Southern-Style Shepherd's Pie

Being Canadian, I've always made my shepherd's pie with a white mushroom-y gravy base. A friend and I were discussing this, and she said that a popular southern USA way to prepare shepherd's pie was with BBQ sauce as a base. I decided to try it out! Traditionally, I'd use ground beef, but decided to use ground turkey while I was a-changin' things... :)

K.'s Comforting Chicken Noodle Soup

Here's a soup I made up for a special someone. Very comforting for 'sickie babies', and very comforting for starving dieters, too! ;-) At under 100 calories per cup, it's a great nourishing snack. I make this in a large 16-quart stock pot. It makes 50 cups of soup - a VERY large batch! (I freeze it in little Rubbermaid 2-cup containers I bought at Wal*Mart, and then re-heat later.) Feel free to cut the recipe in half, making 25 cups which is still lots of soup.

Chicken-Bacon Alfredo Macaroni & Cheese Dinner with Broccoli

Can't imagine that this is going to come out very healthy once I've finished calculating the nutritional information (high in fat and sodium to be sure!), but it sure made a warm and comforting quick go-to meal from packaged items. I'm always pimping out my Kraft Dinner! ;-) [Created 2008-03-11.]

Olive Oil and Red Wine VInegar Salad Dressing

Easy to whip up and pour on top of your favorite salad (EXCELLENT on a Greek salad!)... [Created 2008-03-10.]

Creamy Dill-Onion Chicken Salad Wrap & Sandwich Filling

Great sandwich filling, but even better on a large whole-grain wrap (tortilla). If you do a low-carb diet, you could serve it over shredded lettuce or spinach. [Created 2008-03-07.]

Soft-baked Peanut Buttery Chocolate Chip Cookies

Oooh! These are some GOOD peanut butter cookies. :) Sugary, and full of fat. But GOOD! I am going to try melting some milk chocolate chips and either dipping or brushing / painting it on the tops of some of them to mimic a packaged Reese's cookie... Fun, fun, fun! (((NOTE: This is a modified version of the "Amazingly Soft Peanut Butter Chocolate Chip Cookie" recipe by *all4him* @ RecipeZarr, to give credit where credit is due!))) [Created 2008-03-08.]

Oatmeal Chocolate Chip Cookies - for Raisin Haters and Chocolate Lovers alike!

Why some people refuse to eat raisins is beyond me. *rolls eyes* ;-) Same recipe as my 'Soft-Baked Oatmeal Raisin Cookies', but substituted chocolate chips for the raisins. Also made them WAY big, so I'm sure they're not even remotely healthy - so I don't want bad reviews for health... They're COOKIES for goodness sake!!! LOL! :) [Created 2007-01-27.]

Pineapple Smoothie Milk Shake

A really thick, satisfying shake. A lovely treat! [Created 2008-03-05.]

Crisp Asparagus Spears with a Flavourful Lemon Butter Sauce

Oh goodness - this was some GOOD asparagus! A little fatty for everyday, but worth the extra as a treat. Try serving with my "Simply Smashed Red Potatoes" recipe (it's on here), and a chicken breast or salmon fillet! [Created 2008-03-04.]

Incredible! (4 ratings)
Simply Smashed Red Potatoes

I loooooove mashed potatoes! Perhaps I can't eat them all the time, but they sure are a nice treat. :) [Created 2008-03-04.]

Tutti-Frutti Icy Smoothie

I don't believe there could be a better way to drink over 6 grams of fiber and a glass of water (the ice!)... Healthy never tasted so good! :) [Created 2008-02-27.]

Very Good (1 rating)
Mouthwatering Mega Movie Mix

Just a lil' sum-sum I mixed up to eat at the movies tonight! ;-) [Created 2008-02-21.]

Very Good (1 rating)
Slow-Cooked and Fast-Eaten Beef Vegetable Stew

There's nothing like a warm, hearty stew on a cold day! Served with a side of fresh-baked bread, it's TO DIE FOR comfort food. :) [Created 2007-02-03.]

'Shroom n' Spinach Thick-Rich Pasta Sauce

Something I whipped up to pour generously over whole wheat pasta... Topped with shredded Italian cheeses, it's the bomb! :) [Created 2007-01-29.]

Very Good (8 ratings)
Jumbo Shrimp & Vegetable Fried Rice

A great way to use up left-over rice sitting in the refrigerator! A few of the ingredients I've used here are not exactly 'traditional', but in the end it tastes wonderful! :) I've worded the ingredient list with generic measurements, but I also weighed my ingredients, and used those to calculate the nutritional information. I've included my gram weights in parentheses below if you find them of use! :) [Created 2007-12-20.]

Low-Fat, Low-Calorie, High-Fiber, High-Protein Blueberry Bran Muffins

With a recipe title like that, who could resist?! ;-) (((A shout-out to user 'Hilary Lyons' at - I used her "Low-Fat Blueberry Bran Muffins" recipe as a base for mine, and I want to give credit where credit is due!))) [Created 2007-12-14 / Tweaked / Revised 2007-12-20.]

Spicy Lemon-Lime Chicken Fajita Filling

Really good chicken fajita filling. Adapted from a fajita recipe that used tequila where I use teriyaki. I feel better using this 'cause I know what spices go into it, therefore no MSG like some of the packaged fajita spice mixes. (For the record, since a lot of the liquid is drained from the chicken after it marinates, I've used only half portions of the marinade juices to calculate calories. Basically, you're covered.) :) Original recipe used generic measurements, but I weighed my ingredients this time, and used those to calculate calories. I've included my gram weights below if you find them of use! :) [Created 2007-12-19.]

Very Good (1 rating)
SUPER-Easy Chocolate n' Peanut Chow Mein Clusters (No-Bake)

A classic, very basic version of this no-bake 'cookie'. Also called 'Haystacks' in some circles.

Protein-Enriched Warmed Banana-Vanilla Milk

Natural, high-protein drink with a few grams of fiber snuck in via the banana! No added sugars, real or fake. Could be comfort food, or it could be a great post-run recovery drink in the winter time... Could be a little of both! :) [Created 2007-12-16.]

*Winter Warm-up!* Turkey & Veggie Chili-style Stew

Another recipe created on a cold winter evening. Half-way chili, half-way stew... Either way, it's loaded with protein and fiber! :) Try serving it with tortilla chips in stead of crackers for something different! [Created 2007-12-12.]

Incredible! (1 rating)
Whole Wheat Bows w/ Tuna, Spinach, Peas, and Cheese

Just something I whipped up in a hurry, using stuff from cans, the cupboard, and the freezer. Trying to get some fiber and protein without braving the snow to go to the store! ;-) [Created 2007-12-05.]

Raisin Haters Trail Mix

For the weird (crazy!) raisin hater in the house... Made with the scraps from the GOOD trail mix. :-/ [This can be made with any retailer's bulk ingredients, but I've included the bin numbers from the store "Bulk Barn" for reference.] :)

Crazy Runner's Crazy 8's Trail Mix

This can be made with any retailer's bulk ingredients, but I've included the bin numbers from the store "Bulk Barn" for reference. Each ingredient was first dry measured in a one-cup measure, and then weighed on a scale. You could make this either way, but the gram weight was entered for the nutritional calculations, and would be the most accurate. :)

Very Good (4 ratings)
Chunky Cran-Apple Bran Muffins

From an 'Ontario apple Growers' recipe card ---

Mom's Oven-Baked Sour Cream & Cream Cheese Mashed Potato Casserole

A nice special-occasion potato dish. Great side to chicken breast or similar protein! High fat, but a nice treat every now and then. :)

Mom's Crispy-Crunchy Apple Crisp

Serve warm with vanilla ice cream on the side. Mmm! :)

Easy Stove-top Creamy Mushroom Mac n' Cheese w/ Tuna & Peas

This isn't the healthiest thing going, but for me it's back-in-the-day type comfort food. We always made a similar dish with Kraft Dinner brand macaroni and cheese! I've made this one a smidgen healthier by using the whole wheat macaroni, and using a cheese sauce that does not require butter to prepare. Mmmm... Creamy and filling! Maybe you can even convince your kids to eat it! ;-) [Created 2007-11-22.]

Easy Stove-top Whole Wheat Mac n' Faux Cheese

Looking for something a teeeny bit healthier than Kraft Dinner. Still gotta have my fake (processed) cheese, though! ;-) [Created 2007-08-25.]

Cinna-Raisin Pecan 8 Grain Hot Cereal w/ ADDED PROTEIN!

Could it get any healthier than this? (Well, yeah, I suppose I could remove the brown sugar --- but I'm not gonna!!!) ;-) [Created 2007-11-19.]

Very Good (22 ratings)
Beth's Easy Tomato Soup

Beth doesn't share recipes. She's 'one of those' cooks! ;-) So feel privileged, 'cause here's one she kindly shared! :) (NOTE: Beth's original recipe did not have the basil or pepper, it had one less tbsp. onion, and it had an extra tbsp. of sugar. I modified the recipe for my tastes.) 2007-11-13 EDIT: I made this again, adding 4 cloves of minced garlic, and it was delish! (((NOT included in the nutritional information, but it wouldn't really affect the calories anyway!))) :)

Mom's Tea Biscuits

Decided to experiment a little... Mom's original recipe called for all white flour, and shortening. Replaced half the white flour with whole wheat, and put butter in place of the shortening (shortening has trans fats, boo-hiss! LOL!).

'Mmmm Good' Pasta Sauce w/ Veggies and Ground Turkey

Another great pasta sauce... Similar to the others I've made, but a little different. Protein, vitamins, and fiber abound! [Created 2007-11-09.]

'Get Yer Green In' Pasta Sauce w/ Veggies and Ground Turkey

Why eat your green veggies? 'Cause Health Canada says so, that's why! Here's a link:
on/index_e.html [Created 2007-10-03.]

Incredible! (2 ratings)
'Berry-Berry Good' Sauce

Pardon the pun, but it IS very good! I made this sauce imposing the following challenge upon myself... "Make a sauce (Who am I kidding...? Ice cream topping!) that has no refined sugar." This is the result! :) [Created 2007-11-08.]

Apple Cinnamon Loaf / Cake

This is kind of un-healthy, to be truthful... Hey, we *TRIED*!!! I swapped out 1/2 of the white flour for whole wheat! ;-)

Purity Date Squares

From my Granny's old Purity Cook Book, my Dad's favourite. :) (The recipe originally called for half the ingredients listed here, and baked in a 8-inch square pan.) I've doubled it here for a crowd! NOT a 'diet' food, but a good treat. All calories are calculated, down to the greasing of the pan --- you're covered! ;-)

Five-Minute Microwave Tuna, Brown Rice, and Japanese Veggies Bowl

Same as another one of my quick lil' recipes, but with a different veggie. [Created 2007-10-17.]

Three-Minute Microwave Tuna, Brown Rice, and Peas Bowl

Needed a quick, high-protein lunch. 'Nuff said. ***I actually just eyeballed the measurements when I made it (trying to be more 'intuitive' about my eating), but I'm pretty good at guessing by now, so I figured I'd write it down with actual quantities in case anyone needed a quick lunch idea!*** :) [Created 2007-10-16.]

Very Good (1 rating)
Soft-baked Oatmeal Chocolate Chip Cookies

Because my mother is a whiner, and hates raisins. Because I am a push-over, and I complied. (This is my oatmeal raisin cookie recipe, with chocolate chips subsituted for the raisins.) ;-) [Created 2007-10-07.]

Very Good (6 ratings)
Makin' Mom Bettah! --- Pasta Sauce w/ Veggies and Ground Turkey

I made this as a tasty, nourishing, good-for-you 'get better' meal for my mom, as I am helping her to recover from her surgery. Served over whole wheat pasta, it's GREAT! :) [Created 2007-07-29.]

Purple-y Choco-Berry Smoothie

This might SOUND gross, but it's YUMMY!!! Yes, chocolate and blueberries mixed is a good thing! :) [Created 2007-09-29.]

Choco-nana Post-run Protein Recovery Drink

I was intrigued by all of the protein drinks out there... They SOUNDED really healthy, but they had FAKE SUGARS --- blah! :( I'd rather have a small amount of REAL SUGARS, so I whipped up this little number... [Created 2007-09-11.]

Quick & Delicious Date, Raisin, and Pecan Multi-grain Oatmeal w/ ADDED PROTEIN!

I thought I'd try to make an oatmeal bowl with no refined sugars, so I used dates and raisins to sweeten. Sa-weet! ;-) [Created 2007-09-28.]

Very Good (1 rating)
Nova Scotian PB & J (Peanut Butter and Jam) Pancake 'Sandwich'

Yet another twist on the old favourite... A hit with kids --- and kids at heart! ;-) [Created 2007-09-25.]

Creamy (Whole Wheat) Pasta Alfredo with Chicken, Mushrooms, and Broccoli

So good and creamy! (Even if it does look a little 'plain' or 'brown' in the pic, LOL!) I don't know if it's outright 'healthy', but it's 'healthier'. ;-) [Created 2007-09-21.]

Quick & Delicious Blueberry-Almond Multi-grain Oatmeal w/ ADDED PROTEIN!

Purple, oooey-gooey, nutritious oatmeal. Yeah, that would be 'oooey-gooey' in the good way! ;-) [Created 2007-09-20.]

Quick & Delicious Banana Nut Multi-grain Oatmeal w/ ADDED PROTEIN!

Exact same recipe as my other Banana Nut Multi-grain Oatmeal, but with added protien. Tastes just as good, and only adds about 20 calories for the extra 5g of protein. Totally worth it! VERY filling, hearty breakfast. [Created 2007-09-14.]

Quick & Delicious Banana Nut Multi-grain Oatmeal

Well, well... How did this happen? I made something tasting sooooo good I thought it must have been 'bad' for me. ;-) Nope --- pretty healthy, warm, filling breakfast here! Yay!!! [Created 2007-09-13.]

Turkey & Veggie Pizza on Whole Wheat Crust with Mozzarella Cheese

Mmmm! Another yummy pizza based on Jenny's whole wheat pizza crust. :) [Created 2007-09-11]

Three-Minute Microwave Black Beans, Brown Rice, and Salsa

No time to cook? Try this quick little number! Nothing fancy, but it gets the job done and sure beats a bag of potato chips, nutritionally! ;-) [Created 2007-09-05.]

Very Good (1 rating)
Chicken and Japanese Vegetable Stir-fry

Used up some left-over roasting chicken. Serve over 1/2 cup of brown rice for a well-rounded meal! [Created 2007-08-28.]

Vibrant Veggie Stir-fry Medley

Lotsa' yummy veggies! Eat alone, or serve with a side of brown rice and / or beans (higher carb), or a nice juicy chicken breast (low carb) for a more well-rounded meal! [Created 2007-08-08.]

Black Beans and Brown Rice Mix... And Some Veggies, Too!

Not the 'real' (traditional) *Black Beans and Rice*... Just something made to use up my large stock of pantry items. :) [Created 2007-08-02.]

Very Good (196 ratings)
Super Moist Banana Bread

At 208 calories a piece, let's face it: This moist banana bread is more of a cake then a bread! Sooooo good though. My favourite banana bread recipe. :)

Deep Dark Chocolate Jumbo Muffin Cake-ettes with Whole Wheat Flour

From mom's "Deep Dark Chocolate Cake" recipe... No white, all-purpose flour in the house, so I used the whole wheat! :)

Fiber-ific! Beef and Bean Chili with Veggies

Created 2007-06-28. Cleaning up stuff from the pantry. :)

'Something's Fishy' Tuna & Black Bean Whole Wheat Burrito

Cooking for one? Easy to prepare with pantry basics in the microwave. Lots of protein. Good source of fiber, too! :) [Created 2007-06-27]

Po' - and Ain't Been to No Sto'! - Spicy Bean Whole Wheat Tortilla Wrap

Not much in the house? I made this all with some of my last bits of frozen and canned products! (Created 2007-04-16)

Carol's Lemon Bars

My mom's neighbour makes these... Little to no nutritional value, but sooooo good and lemony! :)

Moist Vanilla Jumbo Muffin Cake-ettes

Made from Mom's ***Dad's Cake*** recipe, modified. Used to use shortening, in stead of butter, and was made in a pan. I'm using these as little cake-ettes and serving them with fresh strawberries.

Very Good (3 ratings)
10 Minute Frozen Chocolate Pie

This cool and refreshing pie is not the best for you, but it's so good TO you!

Whole Wheat Tomato & Bell Pepper Pasta Salad

Created 2007-06-11. Cool and refreshing. Good as a main course, or as a side!

Summer Fruit Salad Pineapple-y Smoothie

Created 2007-06-05. NO SUGAR added!

Very Good (3 ratings)
Asian Sesame Salad with Atlantic Salmon Fillet

HIGH PROTEIN. 'Good' fats. (Created 2007-03-20.)

Very Good (3 ratings)
Greek-esque Chicken Pizza on Whole Wheat Crust with Feta and Mozzarella Cheeses

Great taste, whole wheat crust, and lotsa' protein! :)

Very Good (1 rating)
Ham, Pineapple, & Veggie Pizza on Whole Wheat Crust with Mozzarella Cheese

Another yummy whole wheat pizza creation! :)

Hamburger Helper - 'Beef Noodle' (Prepared)


Very Good (3 ratings)
Honey-Almond Apple Dip

Best if served with tart apple slices, a la Granny Smith!

Very Good (6 ratings)
Hot-Air Popped Popcorn with REAL Butter, Salt, and Pepper

The way I see it is this: Why eat fake food, when you can portion-control the real deal? It's not an every day food, but it will SATISFY, and doesn't taste like styrofoam! ;-)

Very Good (33 ratings)
Jenny's Whole Wheat Pizza Dough

A simple, nutritious recipe for home-made pizza dough... From SparkPerson 'JENNYNBOYS'!

Very Good (7 ratings)
Michelle's Broccoli Raisin Salad

This is a high-fat, 'special occassion' (or SMALL portion only!) salad... But SO good! :)

PB & J (Peanut Butter and Jam) Whole Wheat 'Sandwich' Wrap

A classic with a twist. Who needs bread? :) Awesome with a glass of milk and an apple!

PB (Peanut Butter) & Honey Whole Wheat 'Sandwich' Wrap

I never thought to do traditional 'sweet' sandwich filling in a wrap... until I made this up! :)

Pizza-topped Whole Wheat Pasta Casserole

Pasta dish I made with all of my left-over bits of pizza toppings! (Created 2007-04-10.) Admittedly high-sodium. :(

Refrigerator Raisin Bran Muffins

Carol's recipe. Very moist! Batter will keep in fridge for up to SIX WEEKS!

Incredible! (2 ratings)
Soft-baked Chocolate Chip Cookies

This is a double-batch - freeze some! :)

Very Good (15 ratings)
Soft-baked Oatmeal Raisin Cookies

This is a double-batch, so freeze some for later! :)

Vegetarian Bolognese Whole Wheat Penne with Sauteed Vegetables

High fiber, low in fat, lots of crisp veggies! (Created 2007-03-22.)

Very Good (231 ratings)
Veggie Pizza on Whole-Wheat Crust with Feta and Mozzarella Cheeses

A kickin' vegetarian pizza! It's extra good because it's made on a whole-wheat crust!

Very Good (12 ratings)
Greek-esque Chicken Feta Salad

A bit high on the fat, but high protein so I don't really care! :) (Created 2007-03-22.)

Very Good (23 ratings)
Jenny's Road-Running Energy Bars with Almonds

Full of good stuff! Way better than the boxed junk! From SparkPerson 'JENNYNBOYS'! :)

Pimped-out, Semi-health-a-fied Kraft Dinner (Macaroni and Cheese)

Not yo' mama's KD! Fatty, Sodium-y, Mega-processed --- but with PROTEIN & VEGGIES! ;-) Created 07-24-2007.

Recipe Collections I've Shared:

I-don't-care-if-it's-healthy-or-not Comfort Foods
Seriously. I don't care! I'm eating it anyway, so there! ;-)
Sprinting, Running, Jogging, and Slogging Foods
Stuff that fuels the run... Or helps the body to recover!
REALLY Quick Lunch Ideas
It has to be ready in five minutes or less. Basically, raw or microwaved! :)
Drinks: Smoothies, Juices, and other Beverages
Soups, Chilis, and Stews
Snacks: Bits, Bites, and Other Goodies