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Recipes I've Shared:


Surprisingly easy and oh, so good! Dough rises overnight so plan ahead.

Zucchini Pineapple muffins (with coconut and choc chips) LIGHT

These muffins are lightened up but haven't lost ANY of their flavor or texture.

Pork Cheesesteak

Thinly sliced "chipped" pork makes a tasty substitute for beef in this recipe!

Swiss chard with bacon

The blend of tastes in this dish is complex and delightful. The lemon juice and Splenda nicely balances the saltiness of the bacon and counteracts the sometimes bitterness of the chard. This dish is easy and oh so good!

Very Good (1 rating)
Roasted Kohlrabi with Asiago

This alien-looking vegetable has a texture and taste somewhere between a potato and a radish... It makes a wonderfully tasty side dish and is equally good warmed over in the skillet or microwave as leftovers.

Lentil Salad with balsamic and goat cheese

The cucumber and tomato balance the balsamic's tanginess to make a wonderfully sweet and tangy summer salad. It's nutritious, filling, and oh so tasty!

Thai pork chop

Nice heat, nicer taste! The pork chop comes out tender and juicy.

Chicken Leek soup - slow cooker

Hearty and creamy without lots of fat, and with very simple preparation.

Black Bean & Corn Burgers

Oh so good! These burgers will leave your tummy, your mouth, and your waistline happy! Great for vegetarians and meat-eaters alike.

Cocoa Zucchini Cake (SF/LF)

Sugar free, low fat, high protein and DELICIOUS! The kids will never know they're eating veggies and no one else will know they're not eating wheat flour! Moist and yummy.

Chicken soup with spinach and corn

Easy prep, great taste! Make it in the crockpot or on the stove, whichever is easier. Vary the vegetables to taste, as well!

Quiche - Lowfat Broccoli, Onion, and Cheese

Quick and oh so easy! This one has broccoli and onions, but the basic recipe is easily adapted to whatever combination of flavors you like and have on hand. It's a great way to rejuvenate leftovers!

Pecan Lace Cookies (SF, GF)

These pecan lace cookies are SO tasty and virtually guilt-free. This recipe is sugar free and gluten free, but tastes (and crunches) exactly like the original.

Barley Mushroom Asparagus Risotto

Vegetarian and delicious - can be used as a main dish or as a hearty side dish. You can adjust the tastes by simply adjusting the spices - add some red pepper flakes if you want spicy, or add italian spices to make it more continental. Or, leave it just as described.

Quinoa Peanut Butter Cookies - SF / gluten free

These cookies get RAVE reviews from adults and kids alike. No one cares that they're sugar-free and gluten-free... they're the perfect textures (both crunchy and chewy) and taste amazing.

Chicken Salad - greek feta dressing

Easy to make and a delight to eat. Light chicken salad with a crunch of celery and a dash of greek flavoring.

SF Sesame Honey candy

I love asian sesame seed crunchy candy... here's a sugar-free version!

Edamame and tofu with ginger

Light and refreshing high-protein, low fat snack to give you tons of energy

Vegetarian White Bean and Sausage Soup

You will never know this is vegetarian! The key is the no-chicken broth and the vegetarian sausage... delicious and creamy soup.

Zucchini Lasagna with Whole Wheat Noodles

Whole wheat noodles add fiber and whole grain to this dish, which features a much lighter take on an old classic.

Ice Cream - SF Cinnamon Bun

Easy no-cook, low fat and sugar free ice cream that tastes just like a delicious cinnamon bun!

Cinnamon Peach Ice Cream - SF / FF

Tastes like summer and is OH so good on top of the broiled pecan peaches! Your family will never know it's fat free and sugar free... honestly!

Cream of Broccoli soup - vegetarian and FF

This is an unusual "take" on cream of broccoli soup, using a vegetarian "beef" bouillon as its base. The beef-tasting stock gives it a more oriental flavor than traditional chicken or vegetable based cream of broccoli. Using the nonfat evaporated milk and a tiny bit of instant potato to thicken the soup and make it creamier without adding fat is a great trick!

SF Peanut Butter Pie


Sugar Free Nut and Seed Granola Bars - Chocolate Sesame

Variant of the SF chewy granola bars with a nice touch of chocolate and an undertone of sesame from the tahini and sesame seeds. VERY nice, not too sweet.

sugar free nut and oat chewy granola bars

You can use whatever mixture of seeds and nuts you like to make these yummy chewy and crunchy bars.

Creamy Basil Tomato Soup (low fat)

Rich, creamy, easy and delicious tomato soup with a nice hint of basil! What more could you want?

Creamy garlic and edamame soup (low fat)

This low fat, high protein soup is delicious and creamy. Great plain or topped with a little shredded cheese, it is robust enough to make a meal, and light enough to accompany a summer salad.

SF Avocado Lime Pie

This frozen pie is like a cross between a cheesecake and a cream pie... delicious creamy goodness that tastes just like summer! How refreshing!

Chocolate Cornstarch Pudding

Low-fat and sugar-free adaptation of a traditional cornstarch pudding recipe.

Strawberry Salad

This yummy salad is high in protein, low in fat, and SOOO delicious. The complex taste from the onions and balsamic is nicely balanced by the strawberries for a truly addictively good salad.

Spicy Mayo for Sushi - Low Fat version

Tastes just the same as that delicious and addictive spicy mayo at your favorite japanese restaurant... but with a LOT less fat and calories!

Chocolate and Stout Beer Ice Cream (Sugar Free)

Here's a sugar-free adaptation of a high-carb delicious and unusual ice cream. Using sugar-free semi-sweet chocolate chips plus unsweetened cocoa powder gives you bittersweetness without added carbs.

Incredible! (1 rating)
Strawberry Ice Cream - No Cook! Fat Free!

This strawberry ice cream is thick, creamy, and rich with an amazing taste. It's incredibly easy (no cooking!) has no added sugar and is fat free. What more can you ask?

Very Good (2 ratings)
slow cooker corned beef and cabbage

easy and delicious corned beef and cabbage - fix it in about 5 minutes, then forget it for 8 hours until it's ready!

Healthier Irish Soda Bread

This is a healthier adaptation of traditional irish soda bread that's incredibly easy to make and tastes at least as good as the original. You can leave the raisins in, take them out, or substitute currants or cranberries, as you choose.

Spicy Vegetarian Meatloaf w/Ricotta

You'll never miss the meat! This is an amazingly tasty meatloaf that the whole family will love. You can easily adjust the spiciness to your taste by adjusting how much chili (powder and paste) you use.

Very Good (1 rating)
Turkey and White Bean Crock-pot Chili

Yummy and nutritiously low fat! This non-tomato chili is mildly spicy (adjust upward on the chili powder or add some tabasco if you want to pop it up) and VERY tasteful.

Thai slow-cooker Peanut Pork

savory pork chops prepared in the slow cooker with a nice and slightly spicy peanut sauce

Incredible! (1 rating)
Carbquik Cinnamon Rolls with Pecans and Icing

Yummy, sugar free, and low in net carbs!

Butternut Soup - creamy

Creamy and so delicious! Easy to make, especially if you buy the butternut already cut up.

Incredible! (3 ratings)
Gardein Beefless Tips Teriyaki

Authentic tasting teriyaki, but high protein and low fat with a delicious meat substitute. Perfect with a little brown rice!

Turkey and Veggie Slow Cooker Stew

Easy, yummy, and adaptable - high protein, low fat and low carbs

Corn Bread - Whole grain WLS-friendly

A WLS-friendly version of corn bread that doesn't sacrifice taste or texture!

Very Good (2 ratings)
cashew yogurt chicken salad

A light take on great taste - cashews add a little extra protein and taste to a great chicken salad. Subbing the greek yogurt and Smart Balance for mayonaisse dramatically drops the fat content, without sacrificing creaminess and taste.

Cherry Almond Pie - Sugar Free

Sugar free cherry double-crust pie - delicious!

coconut peanut butter chocolate chip cookies (SF, Low Carb)

You'll never believe this recipe! It's incredibly quick and makes a tiny batch of delicious cookies - perfect for two servings (makes 10 little cookies). Easy to adapt to your own preferences - toss in whatever combination of tastes that you like with your peanut butter!

Sugar Free Chocolate Truffles - 1 truffle (40 per batch)

Delicious, decadent, light and sugar free!

Cashew brittle dipped in dark chocolate

This is a treat - not for everyday consumption! Rich tasting - just like its sugar- and fat-laden counterpart. You'll never know the difference!

Chicken Salad with yogurt

A yummy and light chicken salad!

Pumpkin Fluff Pie with oatmeal crust (SF)

Here's a sugar free and low fat option to satisfy your craving for pumpkin pie! This "no bake" version (except for the crust) is quick and easy and tastes amazingly good!

Slow-Cooker Cranberry Chicken

Yummy, moist, and tasting like the holidays year-round! This is an incredibly easy to prepare slow-cooker dish that will impress friends and family!

Incredible! (1 rating)
Acai energy pie - larger size

slight variation on acai energy pie, made in larger pan and with more greek yogurt

ham, egg, and zucchini fritatta

quick and yummy high-protein "breakfast for dinner" option

crock pot Quick Coq Au Vin

Quick and easy version of a french classic that's high protein and low fat and carbs!

pineapple teriyaki meatballs

Incredibly tasty and quick way to serve meatballs. Can be served alone or over some dreamfields pasta, shredded squash, or brown rice.

To further reduce fat, you can use turkey meatballs or meatless meatballs!

Chicken salad with grapes

Subbing greek yogurt for mayo adds protein while decreasing fat in this yummy chicken salad. The sliced grapes add a delicious touch!

Lowfat Mashed Cauliflower

This lowfat, low carb version subs greek yogurt for sour cream and uses lowfat cream cheese and margarine to add even more taste.

Acai Energy Pie

A cool creamy and tasty sugar-free treat with lots of vitamins and protein!

Lemon Poppyseed Yogurt Cake

Moist and delicious, low in fat and high in protein!

spinach ricotta meatloaf

Juicy low-fat meatloaf mixes turkey and beef and holds a tasty surprise... 2 layers of ricotta cheese and spinach in the middle!

Stuffed Cabbage with brown rice - crockpot

Easy slow-cooker recipe for stuffed cabbage, featuring ground beef, brown rice, and spaghetti sauce.

Very Good (1 rating)
Spinach Ricotta Casserole

This amazingly light and fluffy casserole is great as a side or as a main dish. Delicious, low in fat and carbs, and high in protein!

Incredible! (1 rating)
Broiled Pecan Peaches

Yummy and nutritious, friendly for WLS patients and diabetics, and SOOO tasty the rest of the family will never know it's healthy! Serve with a dollop of cool whip and it tastes like peach cobbler!

Recipe Collections I've Shared:

WLS-friendly dishes
Great and Healthy!