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Recipes I've Shared:

Karen's Breakfast Casserole

I've removed gluten and a fair amount of fat from a family favorite recipe, and no one seemed to notice! This used to be a company-only meal because it was so high in calories, but now I make it almost every weekend, and we eat it all week. If there is any left over midweek, I just freeze individual servings. 2 minites in the microwave makes a quick anytime breakfast.

Spinach Buckwheat Medley

Served this alongside broiled salmon and it was great!

Zucchini - Quick and Tasty

I used a spiral tool (as seen on TV) to cut the zucchini into spaghetti like threads, but julienned or shredded zucchini would work just as well

GF Cheesecake : dessert, snack or meal

This is a revamped version of an old family recipe that removes all the added sugar, reduces fat by more than 50%, and swaps out graham cracker crust for a very tasty nut/raisin/cinnamon crust that my family favors over graham cracker crust. 8 grams protein for less than 300 calories qualifies as a great snack or the protein portion of a meal.

Tamale Casserole

I planned on making enchiladas and black bean soup for Sunday dinner, but ran short on time, and decided to make a casserole, combining ingredients from both recipes. It was great. Everyone had seconds and someone even had thirds! Looks like a lot of ingredients, but comes together very quickly.

Thai Soup - vegan

This is a light soup than can be spiced up if you like it hot. Looks like a lot of ingredients, but doesn't take long to prep or cook. I imagine it stores well for reheating, but we've never had leftovers, so can't tell you for sure!

BLT on Potato Strings

This was inspired by Wendy's BBQ pulled pork French fries. Why not use potatoes as a gluten-free base for open-faced sandwiches? Made this for Sunday dinner and it was a hit with all three generations!


Quick, simple, delicious!

Simple fat-free Granola

Most granola recipes have some oil, but no oil is necessary, and granola is really very simple to make. This is my basic granola recipe, and I add whatever nuts, seeds and dried fruit I have n hand at the time.

Spaghetti - vegan and gluten free

Adapted from a recipe on Christina Cooks show.

Quick Veggie Soup

Saw this one on Christina Cooks.

Fish and Veggies in a Bag

We served this with roasted asparagus (drizzle with olive oil, sprinkle with salt and cook at the same time as the fish).

Layered Spinach, Beet and Orange Salad

It's simple, delicious, nutritious and beautiful to look at!

Roasted Beet and Orange Salad

I'm not terribly fond of beets, but they are so good for you I searched high and low for a recipe that would help me add beets to our family dinners. This revipe incorporates ideas from several different recipes I found on YouTube and the internet. It got a big "thumbs up" all around the table!

Jambalaya for City Folk

I didn't have the rice this recipe called for so used quinoa instead. We don't like okra, so will make over this recipe by exchanging okra for green beans next time, and will probably add more bell peppers. Stay tuned.

Asian Rice and Mung Bean Sprout Salad

If you've never sprouted beans before, go watch a YouTube video or 2. It's no hard, and is well worth the effort, but is not intuitive, so the video instruction is helpful.

Asian Rice Salad

If you've never sprouted beans before, go watch a YouTube video or 2. It's no hard, and is well worth the effort, but is not intuitive, so the video instruction is helpful.

Hot Spinach Meal

Just what I had on hand today to make a quick lunch. It made enough for dinner also, and MAYBE lunch again tomorrow!

Chocolate Smoothie Plus

Excellent, quick, nutritious breakfast!

Kohlrabi-Bean Salad Dressing (no added salt or fat)

We liked the kohlrabi-bean combination, so decided to whip the leftovers into a high protein, natural salad dressing.

Kohlrabi & Beans

I asked my husband to pick up celery root so I could make some Hippocrates soup, but he came home with kohlrabi. Never seen or heard of it before, but we will be eating this again. This was great!

Portobello-Red Pepper Pita

From Dr. Fuhrman's Eat to Live Aggressive Weight Loss plan, page 278

Incredible! (2 ratings)
Roasted Ratatoulli

My sister, Chris, came to my house and made this one cold winter day. It was wonderfully simple, nutritious and delicious!

Ginger Dressing (fat-free, sodium-free)

I pulled the ingredients off a label from a commercially prepared ginger dressing we really liked, played with a few ingredients, and got very close to the same taste, while making this fresh, low-fat, low-calorie and sodium-free dressing!

Pecan Pie

This is Chris' lightened version of pecan pie that our family has enjoyed for years. It has half the pecans and sugar that most other recipes have.

Cheesy Chicken Noodle Soup

Some of our favorite meals were left-overs put together. This is one of them!

Marinated Flank Steak (low fat, low sodium)

When I buy steak, I make 2 meals out of one package. The first meal is 1/2 of the steak, pierced with a fork and rubbed with minced garlic. I lay it on top of a thin slice of bread and broil it. The other half is marinated, with this recipe, for another meal the next day.

Turkey Kielbasa with Cabbage & Apple

I thought I would get 4 servings out of this, but 2 of us each had one heaping plateful, which was just the right amount for a dinner serving.

Rice Krispie Peanut Butter Treats

From Dr. Oz's website. Agave is sweeter than sugar, so less is needed. Nice "to go" snack to keep on hand.

Apple Banana Walnut Raisin Salad

Great for breakfast, lunch or snack.

Cinnamon Cous Cous Salad

Saw something like this on tv, but didn't have the ingredients that chef used, so I made this. Was really good!

Spinach Balls

Can make into balls for a snack or appetizer, or can bake in a casserole dish.

Incredible! (1 rating)
Beans & Rice with Bell Peppers & Corn

Thought of this while driving home from Montpelier... because I was hungry, and this is what I had on hand. It was really good!!! I served it the first night as a snack in a bowl. The second day as a lunch over lettuce.

Rice with Grape Leaves & Feta

I wanted to make my own grape leaf rolls, but I accidentally tore the grape leaves while removing them from the jar. I chopped them and added them to the rice with some feta cheese a drizzle of olive oil... FABULOUS! And much easier than rolling leaves!

Volcano Burgers : 5 Servings

Yes, these are Jay's volcano burgers that won over all those kids on BL Season 11. Serve these with oven fries, parmessan zucchini disks or mom's new macaroni salad.

Honey Mustard Sauce : 1 Serving

Honey mustard sauce for sandwiches, burgers or salad dressing.

Spaghetti : 6 Servings

Quick and from scratch. Can be ready in less than 30 minutes, or you can simmer the sauce all day. Dish up extra servings when you prepare the dinner plates, so you won't be tempted to go back for seconds!

Lasagna : 12 servings

Wrap up leftovers when you serve this one, and put them in the freezer before you have a chance to think about going back for seconds! Reheat for a quick lunch or dinner any time.

Beer Ribs : 6 Servings

Put it in the crock pot and smell dinner cooking when you get home! Leftovers can be mixed with egg noodles for a beef and noodle dish on another day.

Berries on Jello Flavored Cool Whip : 6 Servings

This one is simple enough for the youngest chef in your family, and a fun delicious way to get your berries. Put the grandchildren to work while you are making dinner!

Waffles, Strawberries & Cream : 1 Serving

Fast, nutritious, YUMMY breakfast!
Can use any kind of berries and any kind of whipped cream.

Bagel Thin with Veggie Cream Cheese

I keep bagel thins in my freezer for a quick breakfast. Mix finely chopped veggies or berries (fresh or frozen) to your cream cheese for something fun and different.

Turkey Kilbasse & Veggies : 4 Servings

Heard this one from a member at a Weight Watcher's meeting. Lots of great taste and good nutrition for only 200 calories!

Very Good (1 rating)
Wild Rice Soup : 4 Servings

Started with a recipe I found on a box of Gourmet House Wild Rice, and then I changed a few things to remove most of the fat and add some more flavor. Two thumbs up from my husband! 4 large servings.

V4 Juice : 2 Servings

If you add parsley, spinach, lettuce, watercress and salt, it would be V8 Juice!

V3 Juice : 2 Servings

My husband doesn't like the beets in our V4 juice, so we removed the beet and another carrot & celery. Looks a little pale, but tastes more like V8 now than it did with the beet.

Trail Mix : 1 Serving

Simple, nutritious, satisfying snack. My husband and I each take one of these to work every day for a mid-morning or mid-afternoon snack. He likes peanuts in his. My 2-year-old grandson also enjoys this one. You can use 1 oz. of any kind of nut.

Steak Broiled with Garlic : 1 Serving

Shown with corn on the cob and cucumber salad (2 cucumbers, 1 onion and yogurt/sour cream dressing). This very satisfying meal comes together quickly.

Speedy Enchiladas : 12 Servings

This is always a crowd pleaser and very quick and easy to make. Reheats well.

Shepherd's Pie : 6 Servings

So, most people may not recognize this as Shepherd Pie, but it is amazing how great this low-fat, high nutrition version tastes! I welcome your suggestions on how to replace the meat with a vegan choice and keep the great taste.

Roasted Zucchini : 1 Serving

Simple, great side dish or snack. And only 65 calories/serving. Your tummy won't believe it.

Ranch Dressing : Low Fat, No Sodium

Add some delicious vegan protein to your salad by way of this delicious, easy to make dressing. The taste is comparable to your favorite ranch dressing but much more nutritous.

Potato Chips & Dip : 1 Serving

We really enjoy chips and dip, and this is a not-so-unhealthy way to have that snack without blowing our diets.

Pork and Cabbage : 1 Serving

Best meal I made all week - and it was just leftovers thrown together in a creative way!

Peanut Butter Delight : 1 Serving

South Beach Phase 1.
This is one of my husband's favorite desserts.

Pancakes : Gluten Free

Got this one from my 7th grade home economics teacher, Mrs. McCormick, in 1973. She used 2 T. of bacon fat, which I removed from the recipe years ago. She also used wheat flour, which I have replaced with oatmeal flour. Her recipe also used 1 cup of milk, which I use when I have, in place of the water.

New Year's Oatmeal : 1 Serving

Boost nutritional benefits and flavor by adding ground flax seed and cinnamon.

Meringue Disks : 2 Servings

Saw this one on Rachel Ray. Wonderful little treat or a breakfast on the go. Half a recipe packs more protein than a bowl of oatmeal for only 124 calories.

Meatloaf : 16 Servings

This my mother's meatloaf recipe. Where she used to use veal, I use ground turkey, and I use skim milk and light bread. But it tastes just like mom's!

Macaroni Salad - Hold the Mayo : 8 Servings

I loved Mom's Macaroni Salad, and I used to make it often. This is the same recipe, without the mayonnaise! Not only is it lower in calories, it still tastes great, and I don't have to worry about it sitting out for a while. Is really cute decorated with little quail eggs and a sprinkling of paprika.
Makes 8 1-cup servings.

Macaroni & Cheese : 4 Servings

I watched my sister in law make THE BEST macaroni and cheese dish yesterday. This is a healthier version that allows me to have my macaroni and cheese and not feel guilty about it.

Lemon Vinaigrette Dressing : 4 Servings

South Beach Phase 1. I was surprised by how many calories this innocent-looking dressing packs, but it has a great taste and is worth it!

Fried (not) Rice : 4 Servings

This comes together very quickly and is a low-cost, satisfying nice "comfort" food for less than 300 calories/serving.

Fennel, Apple, Orange Salad : 6 Servings

Just what I had on hand tonight when we were looking for a snack. This is delicious!

Egg Bake : 2 Servings

Quick, hearty, nutritious and delicious! Can put together the night before and let it sit in the refrigerator until morning to save 10 minutes prep time the next morning.

Karen's Chili : 6 Servings

Delicious Biggest Loser Recipe.

Chicken Curry : 4 Servings

This is Jimmy's favorite. When he moved to Albuquerque I made this for them when I visited. He was outside playing with a friend and said, "it smells like my Grandma's house when we used to go there for dinner on Sunday!"

Chicken Couscous : 6 Servings

I serve this with a large lettuce salad and pita triangles. Sometimes I make spread for the pita - hummus or avocado/garlic and some roasted kale.

Very Good (1 rating)
Chicken Breast Rollups : 2 Servings

This has been a favorite for many years.
Also very good heated up the next day.

Broccoli Soup : 2 Servings

Use 1 package of frozen, chopped broccoli, or 1 head of fresh broccoli. I use dry bouillon powder to make chicken broth for soup. It is inexpensive and easy to keep on hand.

Banana Bread : 20 Servings : 2PP/Serving

I lightened up an old favorite by substituting roasted apple for sour cream. Serve with cream cheese to increase the protein. May also add chopped walnuts to the top of the loaves before baking for an extra treat.

Beef Stew : 4 Servings

This one came from the Biggest Loser, and it's delicious! Can cook on the stove in 1 hour, or in the crock pot all day.

Recipe Collections I've Shared:

Snacks - Utensils Required
Snacks - Finger Food
Sometimes we use these as in-the-car breakfast or lunches!
Dips, Dressings & Sauces