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Recipes I've Shared:
Quicker if you use pre-cooked shrimp & bacon. Increase fiber by using whole grain pasta. Use the pasta shape you like best!
Butternut Squash soup perked up with roasted chiles and a bit of cream. This version is low sodium, can use salted broth or add salt to taste. Reduce fat by using fat-free cream, or omitting.
Vegetarian whole grain muffins. Can substitute up to 1/8 cup of quinoa for flax seed. Can substitute raisins for another dried fruit, chop if needed. Prep time includes soaking quinoa in boiling water. Modified from recipe from Bob's Red Mill.
Very quick to make if squash, & beans are prepared ahead of time or canned. This is based on the best of several recipes I compared. Plenty of room here to improvise depending on what you have on hand. I use home-made no salt broth, beans and corn so did add a bit of salt substitute to taste.
Recipe is from Washington Fruit Commission. Use Bing type cherries for color, yellow cherries would taste fine but visually blend in to the quinoa. Very low calorie, high fiber, lots and lots of trace minerals. Can omit shrimp to make vegetarian & still have plenty of protein from the quinoa. Made it tonight--cherries and shrimp go surprisingly well together!
I use Hemp protein due to soy & egg allergies but any protein powder will work. Hemp adds fiber and Omega 3s but will turn your bars a little green. Apricots used for nutrition info but can substitute any mix of dried fruit you prefer, and can double the amount if you like. Can also substitute nuts to taste--pecans, sunflower seeds, etc.
Adapted from dairyfreerecipes.wikia.com. I substituted part whole wheat flour, used lower sodium leavening, and increased sugar and oil 1 Tbs each to more closely match nutrition info on Bisquick package. This is supposed to make the equivalent of the 2lb retail package. You could add powdered milk to increase protein (many Bisquick substitute recipies include it).
Adapted from nwcherries.com. Original recipe calls for regular flour, vegetable oil, baking powder & salt so this version has more fiber & less sodium. Original says 6 servings I said 9. Make lactose free &/or vegan with lactose free milk or soy milk. Reduce calories/carbs by using Splenda & Splenda brown sugar.
Adapted from nwcherries.com. Freezes well! Could substitute apples, pears, etc. for the cherries & carrots for the water chestnut.
Modified from Tomato Rice Soup at allrecipes.com. If using brown rice, pre-cook it or will need extended simmer time for the soup. I found 4 oz packs of frozen scallops for
$1 on sale at Albertsons that were perfect for this!
I don't care for the taste of Aspartame, but with a 50/50 mix of sugar free and regular jello I don't notice it and still get 1/2 the calories.
Based loosely on Italian pasta with a cheese-egg sauce. I used what I had on hand. Could easily use mozarella, fontina or another cheese that melts well. Peas or green or red peppers would be a good addition for color and more veggie content. I would love comments to improve this recipe and make it healthier!
Can add more meat (sliced sausage, pork, chicken) to make a main dish. Can substitute any other type of cabbage if you prefer. Good served with steamed new potatoes.
Add 3/4 cup blueberries or top with strawberries! Nutrition info is without fruit. Lower fat by substituting skim milk & egg whites/egg substitute.
This is a double batch with plenty to freeze.
Makes soup-like broth, add flour or other thickener for stew consistency.
Adding water to spaghetti sauce provides moisture for the noodles to absorb while baking. This makes the dish super fast and easy to assemble. Calories/fat can be reduced by using lower fat cheese and sodium can be reduced by using home-made sauce.
This is the classic jiffy corn casserole. Used 1/2 the butter called for, light sour cream, salt free corn. Still a work in progress.
Soup is high in fiber and Vitamin A, creamy due to blending part of the beans. Can garnish with sour cream & pumpkin seeds.
Based on vintage coffee cake from Better Homes & Gardens cookbook. Lower sodium & sugar, higher fiber & fruit than original recipe, need to figure out how to reduce fat but keep texture.
Great winter salad when sick of lettuce! Keeps very well.
Hearty & creamy, quick finish just before serving.
Recipe can be adjusted by substituting egg beaters, eliminating salt, no fat milk, etc.
Recipes I've Rated:
- 'heart smart' home made bisquick mix
- Salmon on Greens with Lime-Ginger Dressing
- Whole Wheat Pumpkin Muffins
- Kabocha Manju
- White Bean Tapenade
- Stir Fried Pork Loin w/ Angel Hair Pasta
- Broiled Tilapia Parmesan
- Heart Smart Bisquick Pancakes w/1% milk (serving size one pancake)
- Trader Joe's Gingerbread Cake & Baking Mix with applesauce
- Live green juice
- FANNETASTIC FOOD'S Cinnamon Raisin Almond Balls
- Natasha's Kielbasa Corn & Potato Soup