The information herein is based on current research about healthy eating, but is NOT the work of a nutritionist or registered dietitian. A lot of the info comes from my own reading and how I incorporate current trends into my own lifestyle. Your specific needs should be addressed with one of the above and the info below should only be considered a guideline for healthy eating.
Eating less than 1500 calories is the best way to lose weight.
NO!!
The Key is to Eat and to Eat Often!!! (I eat almost every two or three hours, but the size of these meals is different)
Eat the right foods and even some of the wrong if you wish, but eat!!!
Learn about different foods and what your body does with them….
Put in the high octane fuel and perform like a Rolls Royce and then, here’s the important part, KEEP eating the same way…. Forever..
Isn’t it odd that we would eat a certain way and feel really good and then say, well okay, that was fun and I lost ten pounds, NOW back to the chips and dip?? What???
Eat Healthy and Eat for Life, literally
The information in this book and the recipes it inspired was for the most part gained from reading, reading, and more reading. I have also completed a lay person’s nutrition course and attended several nutritional seminars. I am also a personal trainer and aerobics instructor as well as a social worker. My belief is that we can eat well to maintain a higher level of functioning and mobility throughout our lives, no matter what illness or accident confronts us. [post note: Author is now a certified health education specialist with a master’s degree in public health, this document was prepared prior to those achievements.]
Healthy Eating for a Lifetime
Include good sources of protein, including:
Lean meats, such as chicken and turkey breast
Fish two or three times a week, (not fried) (eat salmon, cod, grouper, stay away from big fish, fish steaks, etc)
Soy protein comes in many tasty forms - block tofu, hamburger like crumbles and chicken like chunks or nuggets
Smuckers all natural peanut butter
Low or fat free cheeses
(know the serving size!!! Meat and tofu is around 3oz, or the size of a card deck- , peanut butter is 2Tbl, and cheese is 1 to 3 oz)
Fruits and Vegetables have countless nutrients and antioxidants
(All the activity in our brains (and bodies) leaves a residue if you will and antioxidants help to clear the brain and body of this free radical damage)
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So aim for three servings of each if you can (daily)
A medium apple, orange, peach, plum, two or three apricots, cup of grapes, around 6 -8 strawberries, 1/2 grapefruit, 1/2 banana, a small pear, cup of melon, etc > Fresh fruit is superior, period...
Veggies, one cup of leafy ones, 2 cups of salad (watch that dressing! A healthy and tasty alternative is two or three tablespoons of salsa! Or just use balsamic vinegar)
½ cup green beans, cup of broccoli/cauliflower. Watch out for potatoes, peas and corn, 1/3 of a cup is plenty. Don't add butter, do steam without anything but spices, or add a teaspoon of olive or flaxseed oil after you cook. Beans are very good source of protein and fiber, so eat them, but not by the plateful! (No need to add fat back either try a low sodium bouillon cube instead)
Fiber and whole grains are essential.
High fiber cereals, for instance, Kashi good friends, (in brown box)
Use millet and bulgur where you might use white rice.. Even these whole grains and brown rice, or whole wheat pasta, should be used with an eye on the serving size and the calories they add to the meal. You really can get by with a lot less than you think.
Whole wheat breads, (loaf, flat and pita) are great! Make sure that the very first ingredient on the label is "whole wheat..."
Watch out for any baked goods, processing adds fats and chemicals and calories the body just doesn't use well.
Make your own!!!!
Don't forget dairy
Low fat and fat free cheeses, milk and yogurt are great sources of protein and calcium. You can cook with these items successfully as well. Eggs or egg products are also good sources of protein and overall do not contribute a lot to cholesterol, that's really more a fault of high fat meats and processed foods.
Watch out for oils, creams, mayo, butter, sugar, etc... You just don't need those things.
And for goodness sakes, don't forget your water!!!! [however, the eight 8oz glasses a day is not a science based recommendation so read up on how to determine how much water YOU need]
Think of your body as a very expensive, deluxe yet finicky luxury or sports car. If you don't take care of it with high octane gas, and regular tune ups, proper lubrication, etc, it will not take care of you!!! You would definitely stay conscious of what happens within that car, you owe yourself the same.
But that's only one part of you. Pay attention to these as well:
Cardiovascular
Strength training
Balance/mobility/flexibility
Relationships
Spirituality
Recreation/leisure
Career
Etc....
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Entrees
Chicken Italiano
1 ½ - 2 c Quorn “chicken” tenders*
¼ sliced sweet onion
½ sliced green pepper
1 c or more canned diced tomato
Tsp+ oregano, garlic, basil
Spray bottom of medium size saucepan sauté onion and pepper over medium heat
as pan dries add ~1/4 water, continue as needed add chicken after about two minutes
add tomatoes and spices simmer med low for about five minutes
(total 270 calories)
(can be served over small amount of pasta, or similar product)
*(this product is found at Whole Foods Market in frozen foods)
Taco Salads
1 ½ cups morning star crumbles (found in frozen foods with breakfast items)
ff shredded cheddar (Kraft)
chili powder
ff sour cream
Salsa (10 cal for 2tbl) store brand is fine
Fresh Express Rivera Salad
spray toaster oven tray/cookie sheet spread out crumbles and sprinkle w/
chili powder bake at 350 five + minutes if becomes too dry spray with h2o
spoon mixture onto salad and top w/ cheese, sour cream and salsa
(watch amounts, use more salsa!!)
(about 165 calories per salad)
Three chicken breasts (no skin)
Two medium potatoes
Four carrots
Two onions
Olive oil
Garlic, oregano and basil
With hands, rub small amount of oil on breast And add dash of each spice
Wash and or peel veggies and cut each into about four pieces. In bowl mix them with same spices,
spray to coat
Put all in pan and cover
bake at 375 about 45 minutes or until chicken is
Fully cooked
(serve one breast and half veggies, about 350 cals)
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10 wanton wrappers (found in produce section near tofu,etc)
I c of small frozen cooked, cocktail shrimp
Bok choy about two cups chopped or 3 cups Napa cabbage
Frozen or fresh carrots 2/3 c or 1 whole carrot (diced)
Two small squash, diced
Low sodium soy sauce
In large frying pan, use spray and water method to sauté bok choy, carrots and squash,
for about five minutes
Add shrimp and stir with about one tablespoon soy sauce and ¼ cup water, cover and simmer till soft and water absorbed
(may add water to simmer longer for texture)
drain mixture and spoon onto wanton wrapper, fold as directed and place on sprayed cookie sheet. Spray tops of egg rolls and bake at 375 till golden
makes about ten egg rolls at about 80 cals each
One apple (gala, braeburn, fuji??)
½ whole-wheat pita (toasted crisp)
cinnamon
Vermont sf/ff syrup ¼ c
Core apple and cut into thin slices
Crush pita into breadcrumbs
Mix together with syrup and dash of cinnamon
Bake at 375* covered about thirty minutes and uncovered about ten
Serves two with 80 c each
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Frozen/fresh tilapia fillet (4oz raw)
Red pepper ¼ chopped
Onion ¼ finely chopped
Yellow pepper ¼ chopped
Tomato ¼ diced
One stalk celery diced
Rice wine vinegar 2 TBLs
Basil tsp+
Ground pepper tsp+
Mrs. Dash
Heat fry pan on med hi, spray with nonfat oil. Sprinkle tilapia with Mrs. dash. Sear fish about three minutes and then turn over into baking pan and bake about ten minutes or less at 375*. (best to do ahead of time and then chill) Chop up the cold fish and mix with all other ingredients. Can be served on lettuce, in a cocktail dish, or in pastry cups.
(1/2 cup ~ 80 cals)
One Spaghetti Squash
2 c diced tomatoes
½ c chopped mushrooms
¼ c chopped onion
1/3 c morning star crumbles
¼ c tomato sauce
1 oz red wine
¼ c h2o
garlic, basil, oregano
one packet of Splenda or tsp sugar(raw)
nonfat cook spray
fat free mozzarella cheese
pierce Squash with a fork in several places and then bake at 375* until pliable, about 40 minutes
in medium sauce pan,(nonfat spray) sauté mushrooms and onions adding about ¼ c water to simmer until tender, add crumbles, tomato, spices and Splenda as well as wine and simmer for about thirty minutes or more, add water to make thinner
split squash, take out seeds and then shred with fork, to pull out the pulp, which will look like spaghetti. This sauce is enough to cover a small to medium sized squash. Grease a lasagna pan with the nonfat spray and cover with the squash, discard the shell. Pour sauce to cover completely and add about ½ cup ff mozzarella on top, spray w/ nonfat cook spray and bake at 375* about 4o minutes, or until cheese is melted. Total entrée has about 440 calories.
Package of portabella button mushrooms
1c crab/imitation crabmeat
¼ c ff mozzarella cheese
¼ c skim milk
¼ whole-wheat pita into bread crumbs
garlic and oregano to taste
mix together all ingredients except mushrooms, bake for about 15 minutes at 375*
bake or sauté mushrooms about five to ten minutes, stuff and bake an addition 5 min /10 about 25 cals
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Quinoa Mushrooms
Package of white button mushrooms de stemmed and cleaned
2/3 c morning star crumbles
¼ c finely chopped onions
1/8 c dry quinoa
¼ c ff cheddar cheese
cumin
turmeric
prepare quinoa by rinsing in cold water and then sautéing briefly in small sauce pan before adding water and cooking like rice, simmer about ten minutes or less, drain and use only ½ of the quinoa you’ve prepared. In small pan, now sauté the onion with non stick spray. Add soy crumbles and about ¼ c water, simmer. Add spices and quinoa, stir and simmer about one to two minutes and set aside.
(I have found that if I broil the mushroom with the hole down for about three or four minutes before stuffing them, they turn out better.) So take the pre cooked mushrooms and place in mini muffin pan. Stuff with about a teaspoon of filling and top with pinch of cheddar cheese. Bake at *375 about ten minutes or until golden. About 25 cals per mushroom
1-c crab meat/imitation ok
¼ chopped onion
¼ chopped red pepper
1 TBLS ff mayo
tsp mustard seed
tsp basil
mix all ingredients together and chill total is 200 calories. Good served on tomato!
¼ chopped onion
¼ chopped green pepper
¼ c cooked lentils
2/3 c morning star crumbles
1 ½ c diced tomato
¼ c tomato sauce
chili powder
garlic
cinnamon
(or tsp of chili seasoning mix)
Sauté onion and pepper in saucepan over medium high with non stick spray and h2o as needed, then when tender, add crumbles and other ingredients, simmer about 30 minutes
Total is about 285 calories or 150 calories a cup
2 cups frozen spinach
½ chopped med onion
¼ chopped red pepper
¼ c ff mozzarella cheese
1 tsp extra virgin olive oil
garlic, oregano and salt
sauté the onion and pepper with nonfat spray adding water to simmer. After veggies become soft, add the spinach and seasoning, stirring until cooked about five minutes. Cool. Then add the olive oil and cheese. Roll the mixture into five wanton wrappers, but don’t fold them. Roll like a jelly roll. Place on sprayed cookie sheet and back at 375* until brown. About 95 calories each.
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3 c shredded Napa cabbage or Bok Choy
¼ chopped onion
¼ chopped red pepper
low sodium soy sauce about 1 TBLS
2/3 c morning star crumbles
six wanton wrappers
in frying pan, sauté onion, pepper and then cabbage over med hi with nonstick spray and h2o as needed. After becoming tender, add the crumbles and soy sauce, with ¼ c water, cook on med hi until all is tender and water evaporates. Cool. Place into and wrap wantons. Bake at 375* about 10 minutes or until browned, can use any left over juice or water to coat tops.
Serves three with 95 cals per egg roll
¼ c chopped onion
¼ c dried lentil
2/3 c carrots, then chop them
1 c cut green beans
diced clove of garlic
low sodium, MSG free bouillon cube or powder
cook lentils in boiling water about ½ way done, say five minutes at hard boil no more. Sautee onions and garlic with spray, add all ingredients and simmer about fifteen minutes. Can serve one or two, total calories would be 165
1 cup frozen spinach
¼ c FF ricotta cheese
½ c egg beaters
¼ c chopped onion
¼ c chopped fresh mushroom
½ c diced tomato
garlic, oregano and basil to season
Sautee the onion and mushroom, place in greased cake tin. Add tomato and spinach; pat the cheese on top in about four places, sprinkle on the spices and cover with egg. Bake at 375* until done, 15 minutes or so. 190 cals total
1 tsp olive oil
¾ c sliced frozen carrots
½ c chopped onions
¼ chopped green pepper
1 small yellow squash chopped
½ small zucchini squash chopped
1 tsp of bouillon type seasoning(try to get no MSG)
1 c canned diced tomato
In med sauce pan over medium hi heat, heat the oil and then sauté onion and green pepper (can throw in clove of garlic too), add squashes after about 1 ½ minutes and add ¼ c water to sauté more. Cook these ingredients about five minutes and then add all others as well as about ½ or 2 cups water and simmer until tender total 225 cals (play around with the spices to your liking!)
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1 tsp olive oil
½ sliced onion
¼ finely chopped green pepper or chile
one whole tomato diced
½ an eggplant
salt/pepper
red pepper flakes
peel and slice eggplant thinly. Broil on cookie sheet after spraying with nonstick spray and shaking salt and pepper over slices. Broil around five minutes each side
In medium saucepan, heat oil and sauté onions and green peppers, sauté around five minutes. Add eggplant and tomato as well as water in order to simmer moistly for about 15 to twenty minutes, add pepper flakes as well. Use only a dash of flakes the first time and adjust accordingly. Salt enhances flavor. Total cals about 170
¼ c finely chopped onion
clove garlic chopped
1/8 c dry quinoa (grain found in whole foods stores)
2/3 c morning star crumbles
½ each small zucchini yellow squash diced finely
½ tsp or more turmeric and cumin
salt to taste
Prepare and set aside the quinoa. First rinse thoroughly in cold water, then in small saucepan, heat nonfat spray and lightly brown the quinoa before adding about a cup of water and bringing to boil, simmer about ten minutes, strain and hold on side. In same pan, heat again with spray and sauté onion and garlic adding water to prevent scorching and vegetables and cook another three minutes. Add soy crumbles and sauté additional three minutes, remember to add little amounts of water as you go. Add quinoa and spices and about ¼ water, simmer about two minutes. ~220 cals
Mid East Flat Bread (from Whole Foods)
1 C ms Crumbles
2 diced plum tomatoes
¼ onion diced
¼ c ff mozzarella cheese
cumin
garlic
use 3.5 oz of the bread. In glass bowl, microwave onions in a little water for about one minute. Spread onions, tomatoes, crumbles over the bread. Season with a few shakes of each spice and top with the cheese. Bake at 375* about five minutes or until cheese melts. Divide by two, about 200 cals each
¼ c dry lentils
1 c frozen quorn nuggets
¼ chopped onion
1 TBL garlic sauce/or other bottled sauce with lowest sodium and ~ 20c per TB
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Rinse the lentils and then place in small saucepan with about 1 plus cup water, bring to boil and let simmer about ten minutes until swelled and tender. Strain and set aside (don’t leave in hot water)
Heat a medium sauce pan sprayed w/not fat spray on med to med hi, saute onion with water method, until onions tender, add Quorn and sauce, simmer about ten minutes, also adding water for more sauce as needed. At about the last minute or two stir in the lentils. Lentils are a source of iron!
Serves two, around 200 cals in total dish
’grilled vegetable’ Boca Patty
¼ c ff mozzarella
two large slices of tomato
oregano and garlic
In toaster over, place each patty on sprayed baking sheet, topped with tomato and half the cheese, sprinkle with spices and bake about ten minutes or until cheese is melted and browning. (spray top with the nonfat spray to enhance melting) about 120 c each good served as an entrée with veggies, or on a bun.
“turkey”/”ham” pitas
three slices soy protein lunchmeat
1/8c ff cheese
mustard
¼ to ½ ww pita
Use toaster oven. Open pita and place lunch”meat” inside, top with cheese and mustard, toast until melted. You can fold or open the pita depending on how you want to eat it.
Try the above with baked tofu and tomato as well.
Try Mori Nu Lite Tofu found in a cardboard box at Whole Foods, Walmart and some Lowes Foods. Take the tofu out of the box and place on cutting board. Cut into the four or five servings it consists of. Dice it, and place in five sections on a cookie sheet, then get out your spices. Flavor each section differently, hot mustard sauce, BBQ or Teriyaki Sauce (no more than 1 TBL), garlic and oregano, mrs dash, what ever !!!
Bake at 375 until a little dry.
1/3 c chopped clams
¼ whole wheat pita, toasted dark and crushed
¼ c ff mozzarella
¼ c skim milk
¼ c diced onion and green pepper
Mrs. Dash
Mix all ingredients together and place in mini loaf pan, bake at 375* about 20 min or less. Serves one at 175C, double recipe for two.
These dishes are all intended to serve two people, if one has more or less caloric requirements divide accordingly, i.e., one person gets 2/3 and the other 1/3.
Factors that affect requirements are: age, sex, and stage of development, illness and activity level.
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Side Dishes (for two)
Broccoli steamed in microwave, place two cups of frozen broccoli in glass bowl, add about ½ cup water, and sprinkle garlic powder over broccoli. Cover with saran wrap and cook on high about two or three minutes
Grilled Yellow Squash
Slice and dice two whole squash
Place on sprayed cookie sheet or tray
Spray squash and sprinkle with Mrs. dash or other spice, bake until crisp, 375*
Cucumber tomato salad
Slice one tomato and one peeled cucumber, place in bowl with ¼ cup chopped onion
Add one tsp olive oil and 3 tbl sweet modena vinegar(balsamic)
Add tsp of oregano, basil and garlic,(more or less to individual taste) stir and serve or chill and serve
Cauliflower
Cook two cups cauliflower on high in microwave about two minutes
Then place on sprayed cooked sheet with your choice of seasoning, cook until a little brown
Green beans
1 cup cut green beans
garlic and mustard or just garlic, cooked in microwave or toaster oven
Greens
2 cups frozen greens (look at label and choose with most nutrients)
put in warmed medium sauce pan(sprayed with nonfat spray) Add about one cup water and one low sodium beef or chicken bullion cube, cook until most water absorbed
for spinach, cook the same but use, garlic, onion powder and salt
Split peas
Follow cooking directions, but when cooking for the twenty minutes or so, add bouillon cube
¼ cup dry will serve two
Millet and Bulgur are cooked like rice
Put ¼ cup of either in small saucepan, with one to two cups water, bring to boil and simmer about fifteen minutes, drain and serve (add flavoring, or top with food)
Plums
Peel about four plums and cut into quarters
Put in glass bowl with a sprinkle of cinnamon and packet of splenda
Microwave on high about two minutes
Top with kashi cereal or nonfat ice cream if you like
Slaw
Fresh express slaw w/out dressing kit
FF mayo (2 Tbls) h2o dill seed
Apple Cider Vinegar(1Tbls) Splenda/Equal (1 pkt) salt and pepper
Mix all ingredients except slaw. Stir well or shake, adding water for consistency, smooth cream
Pour over 2 cups of slaw, shake and or stir and refrigerate. Shake/stir again before serving
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Baked Goods Recipes
Cereal Bars
1 ¾ c Kashi Good Friends Cereal (in red box) or Kashi Go Lean
3 c All Bran original
½ c loose oat bran (buy at Richard’s whole foods)
1/4 c skim milk plus 1+ cup water
¼ c Waldon Farms sugar and calorie free syrup
1/4 c apple sauce(no sugar added)
1 tsp cinnamon
1/8 c egg substitute
mix all together in a bowl and pour into 8 ½ by 11 inch pan that has been thoroughly sprayed with butter flavored non-fat cooking spray. Bake at 375 about 40 / 45 min, if spring to touch they are done. When completely cooled, place on cutting board, cut in half and then each half into 12 bars, will have Approx. 40 calories each and about 4 g of fiber. (I use a brown glass dish and I cool over night in the fridge for easier cutting. These are small, cut into twelve pieces for 80 cals each). Note, must mix, pour and bake immediately or the water will all be absorbed and they will dry out. Meaning, add the water/milk at the last minute (after dish and oven are both ready) stir, pour, bake.
Cereal Bars
<1 ¾ c Kashi Good Friends Cereal (in red box, No raisins)
3 c All Bran original
½ c loose oat bran (found in the bins at Whole Foods Market)
1/4 c skim milk
¼ c Waldon Farms sugar and calorie free syrup (found at some Food Lions, near dressings)
Or sugar free vanilla syrup found in coffee isle at Walmart for example
1/4 c apple sauce(no sugar added)
1 tsp cinnamon
1/8 c egg substitute
1 ½ c h2o
mix all together in a bowl and pour into 8 ½ by 11 inch pan that has been thoroughly sprayed with butter flavored non-fat cooking spray. Bake at 375 about 45 min. When completely cooled, place on cutting board, cut in half and then each half into 8 bars, will have Approx. 60 calories each and about 4 g of fiber. (I use a brown glass dish and I cool over night in the fridge for easier cutting. The total batch has 960 cals so you can cut and do the math as you see fit!)
very important note, before you add the milk/water mixture (last) have the oven heated and the pan sprayed so that as soon as you stir it you fold it into the pan and place in oven, otherwise, the water is quickly absorbed by the cereals and it’ll dry out. The mixture should be wet, but not loose. It’ll be trial and error. I use almost 2 cups of milk/water mix.
4 Tbls smucker’s all natural peanut butter (reg or reduced fat)
water
2 c All Bran original
¼ cup loose oat bran
½ c loose Splenda
In microwave if available, heat the peanut butter with about 1 ½ c or more water for about 2 minutes, then use beaters to mix this until it is peanut butter colored water mixture, also mix in the sweetener. Then add the cereals, set aside until moist. Mix this again adding some water until it is moister than other cookie dough. I use a teaspoon to make two trays with 20 cookies on each. Bake at 375, twenty or so minutes until done. More water and less cooking makes them seem moister. It is good to experiment until you like them!! Made my way, each has about 20 calories.
Peanut Butter Cookies
Ingredients: All Bran Original cereal, water,
loose oat bran, Smuckers All Natural Peanut butter,
splenda
Serving size: 3 cookies
Amount per serving: calories: 60; fiber: 3g; protein: 2g; fat: 2g.
2 cups Kashi good friends
1 ½ c Kellogg’s original all bran
¾ c loose oat bran
2 cups chopped/pureed cranberries
¼ cup egg substitute
¼ milk
Tsp baking powder
packet of stevia sweetener / 1 tsp of cinnamon
mix all ingredients together, add water if do not appear moist enough, spray mini muffin tin with butter spray, drop by two tablespoon full into 24 muffins. Bake at 375 about 30 minutes, makes 24 with less than 40 calories, can adjust ingredients according to preference
Two or three apples, double for plum
Package of either round or square wanton wrappers, or full size egg roll wraps
Splenda or sugar, cinnamon
Wash, peel and cut fruit before placing in food chopper and pureeing. Add dash of cinnamon and one sweetener packet. Put wrappers in sprayed mini muffin tins, Full wrapper should be cut into four pieces. Fold closed with fingers and bake at 375* about ten minutes, until golden, about 20 cals each
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Liability Disclaimer.
Healthy Lifestyle Consulting newsletter, website, books, and display boards and their contents are made available without warranties or guarantees of any kind. (including meal samples). Healthy Lifestyle Consulting disclaims any liability for injury or damage resulting from the use of these materials or any information, advice, services, or other resources that may be mentioned or made accessible through its website or by its instructors, trainers or representatives of HLCC. HLCC further disclaims any liability for injury or damage personal or otherwise resulting from the actions or advice of its consultants in the performance of their duties. Please consult your physician and a registered dietitian before beginning any exercise or nutritional program.
The contents of this cookbook are the property of Healthy Lifestyle Consulting co: owner, Dee Dingman, CSW,CFT. They may not be reproduced, but additional copies are available by calling 336-774-0329.
Personal training and Nutritional information available 40/hr 774-0329
New recipes
1/3 c chopped clams
1/8 ch green pepper
¼ chopped onion
1 plum tomato diced
1 oz Merlot
1 tsp olive oil
1/8 millet dry (cook like long grain rice) set aside
1 tsp each oregano, garlic and black pepper
salt to taste
Heat frying pan with 1 tsp oil, have water on hand. Saute onions and green pepper about two minutes, add water as needed to prevent drying. Add clams and wine, sauté two minutes and then simmer two or so more minutes. Stir in the millet and serve. ~ 245 cals good source of iron
1/3 c chopped clams
1 tsp olive oil
1/8 dry lentils (boiled and drained)
vegetarian boulion seasoning
1/c frozen spinach
Heat medium saucepan on med high, with olive oil, add clams and sautee a few minutes only, add 1 1/c water and 1 tsp of the seasoning, bring to a boil. Add spinach and cook about five minutes, add lentils last and simmer on low five more minutes. Approx. 160 calories
(very nutritious, so you should be happy!)
1/4 each of a yellow and red pepper and an onion, slice all
1 c frozen quorn product
1 TBL kikomann stir fry sauce
heat frying pan over medium hi, spray pan and add the veggies, adding water to sauté them . after vegetables become tender, about five minutes, add the quorn. Stir in the sauce and about 1/4 c water, simmer over low heat about five minutes. ~ 155 calories total. Serve over whole grain pasta?
½ carrot diced
I stalk celery chopped
Strip of yellow pepper, chopped
1 cup cooked shrimp, diced
1 tbl ff mayo
tsp basil, garlic, ¼ tsp mustard seed
Mix all ingredients together and chill, approx 100 calories
¼ chopped onion
½ c raw chopped clams
1 c diced tomato
garlic, oregano, basil and dash of salt
1/8 c millet (simmered, cooked like rice and set aside)
1tsp olive oil
Sauté onion in heated oil (med hi heat), add clams and briefly fry before adding the tomatoes and spices. Lower heat and simmer around 20 minutes, add millet last and serve. ~200+ cals
1 cup quorn nuggets
¼ c ricotta fat free
¼ c ff cheddar
one plum tomato diced
tsp garlic powder and chili powder
preheat quorn in microwave for one minute
mix all ingredients together in a bowl and then turn onto cooking tray and bake in toaster oven or oven at 400* about ten minutes
2 cups frozen spinach
1 ½ c skim milk
½ cup not fat shredded cheddar
1/8c dry oat bran
¼ very toasted ww pita, into bread crumbs
½ c egg substitute
garlic, salt and pepper
mix all (except bread crumbs) in bowl and then pour into non fat spray greased 9” cake pan
top with crumbs and bake at 375 about 30 plus minutes
less than 100 cals each, fat free
Mussels w/ Mom
1 to 2 lb fresh mussels (at seafood counter) whole foods does have frozen ones
(rinse, soak, clean, discard any already open ones and others that seem unusual)
2 or 3 fresh whole ripe tomatoes chopped
1 medium onion chopped
1/2c to 1c of sliced fresh mushroom
1 to 2 oz red wine
1tsp+ olive oil
generous amounts of garlic, oregano, basil, tsp ground pepper and salt to taste
If you are using fresh of minced garlic, sauté in the olive oil (add 1/4c water to simmer saute), if not add the powdered garlic when you add the other spices
Use a 3qt sauce pan with a lid . Heat the oil at med hi, adding garlic and then the veggies to the oil. Also add the wine. Add all spices and the mussels, stir, bring to boil and then cover, simmering on a lower heat for about ten minutes. You are only cooking it until the mussels open and the sauce looks ready, doesn’t take long at all.
1 cup Quorn nuggets
1 cup frozen cauliflower
1 cup frozen cut green beans
1/4 cup dry lentils, boiled first, drained, and set aside
1 1/c chopped tomatoes, canned or fresh
1/4 onion chopped
1 tsp olive oil
vegetarian, msg free bouillon cube (whole foods) or other such seasoning cube
garlic and salt to taste .
Heat oil in medium sauce pan and add onion, simmer, add all ingredients except lentils, bring to a boil and then simmer over low heat around 30 minutes or more, add lentils near end. Yummy and good protein and fiber too! Add the salt after cooking.
Approx. 140 calories per cup and just over two servings
You can roast the peppers on a grill or under a broiler, rotate them as they cook under or over the highes heat, charring the outside, try to keep them whole when roasted to entrap the juices. It may take fifteen or more minutes for three or four nice medium to large red peppers. Immediately after cooking place them in a brown paper bag and roll it up, let set for twenty minutes or so. Now you can peel the skin, but first remove the stem gently which will give you access to the inside to again gently remove the seeds. Now with your finger, remove most of the skin, leave a spot or two if you like. (I spray my broiler pan and the peppers with nonfat spray before I roast)
Many things can happen with these deliciously sweet and nutritious peppers, here are two:
One roasted red pepper as above, cut into strips or wedges
In bowl combine, one teaspoon olive oil with two tablespoons sweet modena balsamic vinegar and crushed garlic, oregano and basil flakes and about two tablespoons of water, shake or stir, add peppers and marinate at least an hour, or a day or two. About one hundred calories, great vitamins too!
Rolled Stuffed Red Peppers
Two roasted peppers, cut each pepper into four and lie flesh side up on baking sheet
Filling:
¼ c fat free ricotta cheese
2/3 cup ms crumbles
½ tomato diced
1/3 diced onion
¼ c mozzerrella cheese
mix with garlic and basil about tsp each
place equal amounts on the pepper wedges, roll, and place seam down on non fat greased cookie sheet, bake at 375* about fifteen minutes Approx. 40 calories per wedge
Filling:
¼ soy sausage roll
¼ finely chopped onion and green pepper
½ diced tomato
¼ c ff cheddar cheese
garlic
cumin
Shrimp stir fry
2 c frozen cooked medium sized shrimp, w/or without tails (thaw and remove tails)
Two small apricots or a medium peach
½ sliced red pepper
one teaspoon peanut oil
minced garlic, one teaspoon
½ teaspoon ground ginger
two TBLS lite soy sauce
TBL SF apricot preserves
Low sodium bullion cube, MSG free or vegetarian bullion from whole foods
In a frying pan over medium high heat, heat oil with garlic, add the red pepper and sauté a minute or two before adding shrimp and fruit. Sautee two or so minutes and then add other ingredients, I mixed them together first and used about ½ water as well. Simmer covered until some broth is evaporated leaving a nice sauce. You can serve over a nice brown rice, or millet or bulgur if you wish.
Green Bean Casserole
1 1/2 cups frozen cut green beans
One TBLS ff cream cheese
1/2 tsp each garlic powder and onion powder (or onion dip mix)
3 whole-wheat crackers from Whole Foods (no hydrogenated oils!)
(might add a tsp of mustard or spicy mustard too)
I just made this up the other day with what I had in the house, but it was actually a tasty substitute for those heavier, though delicious, green bean casseroles the holidays bring us.
So thaw out the green beans and then mix all ingredients together in a microwave safe glass bowl and heat on high for a few minutes, stir and heat more if you feel its needed.
Serves two: no fat, approx. calories are 50. Yeah, I said 50, and there is protein and carbs there.
1 cup quron nuggets
½ sliced onion
1/3 sliced gr pepper
one sliced small yellow squash
1 or 2 tsp peanut oil
tsp of ginger powder
tsp of lite soy sauce
heat pan on med hi heat with the oil then add the veggies and stir fry. Use water or non fat spray if needed to keep from sticking, cook about ten minutes, add the quorn and 1/2c water and the ginger. Cover and simmer about ten minutes. Remove from heat and add the soy sauce for more flavor.
Serves two. Has approx 230 cals total if you use two tsp of the peanut oil.
2 cups of spinach thawed and drained well
¼ c egg substitute
¼ ww pita well toasted then crushed
garlic
¼ c ff mozzerella
tsp of oregano
¼ diced onion
¼ c boullion or chicken or veggie broth
mix all together and then shaped into balls golf ball or smaller, squeeze out the excess juice and place on baking sheet that has been sprayed with non fat spray. Bake at 375* plus for about twenty minutes
1 cup quorn nuggets microwaved 30 to 60 seconds
2 green onions diced
½ of a small apple such as a braeborn, diced fine
1 + tsp of rice wine vinegar
1 tbsp of Hoison sauce (found with Chinese foods)
head of boston/bib lettuce
After the quorn is thawed, dice it up as well and mix all the ingredients together with a little water perhaps to spread the hoison sauce further. The hoison is really high in sugar so use it sparingly and trust me that it will be enough. After mixed well, then spoon some into the middle of a leaf of lettuce and roll up. Place seam side down on plate. Drizzle with a bit of the rice wine vinegar.
This will make about eight rolls, two per serving at least. Very low calorie, 30+ each wrap, good protein and nutrients in the veggies!
1 or 2 tsp peanut oil
half an eggplant sliced or cut in ½ inch wedges
two green onions diced
one roma tomato diced
season with tsp each of garlic and cumin
a shake of crushed red pepper
may add dry crushed mint when serving (or use a plain non fat yogurt and garlic sauce just a tsp)
Heat the oil in a frying pan and add the eggplant and onions, simmer by adding water, the eggplant absorbs the oil fast. Add the tomato after about five minutes, add the spices (not the mint) cover and simmer about five minutes more over low heat. Careful, the pepper makes it hot! Side dish for two with about 75 cals each and maybe 4 grams of healthy fat.
1 cup quorn nuggets microwaved for about 3o seconds
diced roma tomato
two or three green onions diced
tbsp+ of rice wine vinegar
season with tsp of basil
mix all together and chill, around 170 cals, no fat, good protein
Flat Bread Snacks
Usually flat bread comes in two loaves, I take one loaf with approx 540 calories and divide it in two, I freeze the rest for other things.
½ loaf of flat bread
1/3 finely diced raw eggplant
tsp of peanut oil
¼ c ff shredded cheddar
1/3 c morning star farms crumbles
spices are cumin, garlic and tumeric
put bread on a cookie sheet and with your finger tips spread the oil evenly. Sprinkle each ingredient on the bread with the spices first and the cheese last. I just shake out the spices to very light coat an area. Bake in the oven at 375* about ten minutes. I cut this into seven and bag separately before throwing in the freezer. (I use sandwich bags and place in a big zipper bag, then I take one out for a work snack)
each has only about 65 cals, so it’s really a small snack not a meal.
Boca Steaks
Two or more veggie burgers, hamburger style
1/2 c diced onion
cup of bouillon or broth
one ounce of dry red wine
bay leaf/rosemary
salt to taste
Italian seasons (garlic, oregano, basil) tsp+ each
1 tbsp Tomato paste
mustard
Mix ingredients two through seven together as a marinade, either place in heavy duty zip lock bag or deep dish. Place the patties inside and marinate 20 minutes to an hour. Then remove the patties and broil while heating the marinate and last two ingredients in sauce pan to boil. Simmer this until is becomes a nice thick sauce. Use mustard and salt to bring out flavor, if not flavorful enough try adding some Worcestershire sauce as well. Sauce has about eight calories add to number in your burger. The burgers themselves can have heart healthy fats and no fats and can be high in calories or low, read the labels and choose for your own needs.
Quorn Enchilada Soup
1 c defrosted quorn nuggets, diced
I c broth
1/4 c dry loose oat bran mixed with about 1/2c water (this is a substitute)
1 tsp olive oil
1/2 c diced onion
1/4 c ff cheddar cheese
1/2c canned enchilada sauce
chili power
1tsp cumin
1 tsp minced garlic
In medium sized sauce pan, sauté the onion and minced garlic in the heated oil over medium heat for about two minutes, add the broth followed by the oat bran mixture. Add all other ingredients except the cheese and quorn. Simmer for about ten minutes. Add the quorn and simmer another ten minutes until thickened. The soup will be rather spicey so serve perhaps with a mild salad or even some whole wheat bread or crackers.
Total calories are approx.: 290 with good protein and some heart healthy fat.
Quorn with MidEast flavor
1c defrosted quorn nuggets
1tsp peanut oil
1/2c diced onion
tsp bottled ginger (in produce section w/ Asian foods, I found at Walmart)
1/4c goya canned coconut milk
1 c frozen broccoli cuts
tsp minced garlic
¼ tsp turmeric
Heat oil in med sized sauce pan and add the onions, sauté until tender, add garlic and ginger, stir and cook another minute. If the temp is only around medium the oil will last longer. Stir in the quorn nuggets and sauté a few minutes before adding milk, turmeric and salt. Stir well. Bring to a boil and then simmer for about eight minutes. At minute six add the cup of broccoli and finish cooking. Should be served at once and can be served mixed with millet or bulgur. (1/8 dry cooked like rice) this has about 285 total
Red Clam Soup
Canned minced clams 1/2 c
1/2 c diced onioin
1/2 c diced canned tomato
1/2 c already cooked white beans
tsp of veggie base boullion powder
tsp olive oil
tsp +minced garlic
In small sauce pan, heat the oil and add onion and garlic, lowering the heat to simmer about five minutes, add the clams, stir and simmer a few more minutes, mix the boullion powder in about 1/2 water, add it and the rest of ingredients except the beans. Cook or simmer on low for about twenty minutes in order to cook the tomato. Add the beans at the end. Salt to taste if needed (180 all)
Veat Delight
1 1/2 c cooked Kaboucha Squash ( or butternut)
Vegan boullion cube
Tsp peanut oil
Soy sausage, cooked
Swiss chard, 1/2 bunch blanched
1/2c diced onion
one package of VEAT, vegetarian meat substitute sold at Harris Teeter, frozen foods, heat on high 1 min
This dish is beautiful when complete. First cook the squash bu cutting it in quarter and seeding it, place in cake pan or roasting pan with a little water and bake at 375* to 400* for around 45 minutes. Then you can scrape out the right amount of squash for the recipe. (Other wise mix the squash with cinnamon and use as a side dish, you can freeze the cooked squash as well.) The seasoning I used came from Whole Foods and is a moist cube, I used only 1/4 of a cube, mix with 1/2c hot water before using in the recipe. With the chard, I broke of the ends and immersed it in boiling water and then removed from heat and chopped up when cool. The sausage can be bought in the produce section of lowes or harris teeter and though it is sticky it will fry or you could take about an eighth of the roll and pat it out and bake in the toaster over a few minutes. Then crumble or even cut it up to use in the recipe. Just a little is needed, a subtle taste is best.
Heat the oil in a medium frying pan, it won't cover the whole pan, so sauté the onions slowly over a lower heat to conserve the oil. After about five minutes, add the sausage and sauté a few minutes and then the squash, chard and broth. Let this mixture come to a boil and simmer it down to a sauce consistency. Cut the Veat into four sections, spray with nonfat butter spray and pat down with sage and paprika (I used the mexican variety), fry the veat quickly to seal in the spices, like less than one minute a side. Separate the sauce into four sections and top each with a slice Veat.
Tuna Fillet Stir Fry for wraps/sandwiches
Frozen tuna fillet (brand name0 baked and cut into bite size peices
1c of diced zucchini and yellow squash
tsp olive oil
1 small plum tomato diced
1 tbsp hoison sauce
sauté the squash in the oil over lower heat for about ten minutes until cooked. When the squash is cool, mix all the ingredients together, with a little water to spread the sauce further. Chill. Can be served on a plate of lettuce, wrapped in boston lettuce or in a wheat pita. (210 cals for all)
Clam Dip
4 Ttbs ff cream cheese
1 tsp onion dip or spices
1 stalk celery diced
½ c canned minced clams
1tsp (or a drop) of skim milk
Mix all together and chill. Good served with any crackers bought at Whole Foods as they will not have TFAs, or even better stuff celery with this dip. There is about 135 calories in this dip.
Soy Squash Italiano
2/3 c morning star farms soy crumbles
1 c diced yellow and zucchini squash
1/3 c diced onion
1 white mushroom diced/sliced
1 oz dry red wine
1/4 c skim milk
1 tsp+ basil
salt to taste
Saute the onions and mushroom in the heated oil for a few minutes, add the squash and sauté as long as possible before pan becomes dry, perhaps five minutes. Add the wine, soy crumbles and basil. Simmer over low heat about ten minutes, add the milk and simmer five more. 180 calories, good fat, good protein and carbs too!
½ c minced clams
¼ whole wheat pita toasted and crushed
one stalk celery diced
¼ onion diced
small plum tomato or equivalent diced
1/4c ff mozz. Cheese
tsp garlic. Basil and Mrs. Dash garlic herb
mix all together with ½ the crushed pita, spray mini loaf pan with nonfat spray, put mixture in pan and top with the remaining pita, spray again, bake at 375* ten minutes. Total cals 160, good protein!!
4oz raw cod fillet
1/4c skim milk
1/8 c ff mozzarella cheese
1 c frozen birds eye asparagus stir fry veggie
tsp more or less of garlic, basil and dried rosemary
salt to taste
Double this to serve two. In small sauce pan, pan fry the cod with non fat spray(spray top of fish as well and sprinkle on the spices) and then break apart, add a bit of water to prevent scorching if needed. Heat the veggies on high one minute in microwave. Add the skim milk and cheese to the pan, bring to a boil briefly and then simmer and stir, it will thicken. Add the veggies stir and simmer a little longer. Serve with fresh fruit and salad if desired. The fish entrée for one has ~ 154c, trace fat if any, and ~ 10g protein.
Baby Arugula leaves, usually prepackaged about five ounces
Extra Virgin Olive Oil, better if categorized as non cooking oil one tablespoon
Sweet Balsamic Vinegar three tbsp
Reduced Fat Kraft Parmesan cheese two tbsp
Soy Salami three slices, baked in toast over and cut into thin strips
Place all ingredients in bowl and toss, delicious!!!!!!!!!
One tbsp olive oil
Two stalks of celery diced
Three whole wheat pitas, toasted and crushed (I baked mine when I baked the sausage)
Tsp + minced garlic, oregano, basil, crushed red pepper flakes, and ground black pepper
One package of soy sausage (open and press into small sprayed baking pan and bake about 15 minutes when it cools you can crumble it with your fingers pretty easily)
One onion diced
Two roasted red peppers (you know how, check back in the recipes)
Make one cup of broth from bouillon cube
2 tbsp of rf Parmesan cheese
Have your spices lined up out in front of you…………
In large frying pan, heat the oil over medium and sauté the onion and celery for about three minutes and add the garlic, remember to keep it low so the oil doesn’t evaporate quickly. Add the sausage and cook a minute or two longer, add water if need to keep from scorching. Stir in the other spices and remove from heat. Pour this into a big mixing bowl and add the pita and peppers as well as cheese and cup of broth. Add more or less water if needed. Mix well, bake in oven or inside a meat if that is your preference. This goes very well with the Veat Delight recipe. About 70c for ½ serving
Minestrone or Menessta (or high octane power protein soup!)
1 tsp garlic powder
1 tsp olive oil
¼ onion diced
½ c mushroom diced
½ c frozen greens such as collards
prepare and set aside ¼ c dry white beans and lentils (lentils are boiled till tender, white beans soak over night and then boil until tender)
2 bouillon cubes (your choice, low sodium, vegetarian, chicken flavor, etc)
¼ to ½ c diced canned tomato
one serving of soy sausage already baked or cooked (comes in a roll in the deli section near soy lunchmeats, tofu and wantons) it’s a bout two ounces worth, can make into a patty and fry or bake in toaster oven, crumble it afterwards and have ready to add later.
In medium to small sauce pan, heat the olive oil but maintain low temp in order to sweat the onions. Add onions and garlic powder followed by mushrooms. Remember to keep it low, and stir, oil won’t evaporate this way. Add the greens next and stir, simmer sweat another two minutes. Add the boullion in two cups of water. Bring this to a boil and add tomatoes. Cook about five minutes and add the beans and sausage. Cook five to ten minutes longer. Add salt and pepper to taste. This is protein, protein, protein with great vitamins! It comes to about 60 cals per ½ c.
3 oz piece of cod or other white fish
½ diced roma tomato
garlic, rosemary and oregano
water
non fat spray
double, triple etc depending on number of diners. Heat a small sauce pan and spray with non fat spray. Place fish in pan and top with sprinkle of garlic and rosemary. Fry for a few minutes and add a bit of water to simmer fry, 1/8 c is plenty. Mean while dice the tomato and sprinkle it with a little oregano.
Turn fish and top with tomato. Fry another minute, add 1/8 c water, cover and lower heat for about two minutes. Serve with fresh salad or slaw. Less than one hundred cals per serving.
Baked White Fish
Cod, Pollock or grouper
Top fish with one slice onion and one slice tomato as well as one tablespoon Panko Bread crumbs
Season with garlic, oregano and basil
Bake gently till flakey ~ 130 calories
One small bok choy bunch ( about two cups chopped)
½ c fresh mushrooms, chopped
soy sausage (about three ounces/60 cals)
2 tbsp lite soy sauce
1 tsp peanut oil
I packet Splenda
Tsp garlic
Tsp bottled ginger
Tsp+ dry cilantro
In frying pan, heat the peanut oil and ginger, add mushrooms and sausage, cook on low heat to preserve oil, about ten minutes, stirring with wooden spoon occasionally. Add cabbage, sprinkle with garlic power, perhaps spray with non fat olive oil spray as well. Cover and cook on low about five minutes. Mix soy sauce with about ¼ c water and splenda. Pour liquid over cabbage mixture, cover and simmer another five to ten minutes, uncover and stir and cook a few more minutes. Remove from heat and stir in the cilantro. Approx: 50 cals per ½ cup. Makes around two cups
Tofu Tomato Salad
½ MoriNu lite tofu block
1 small vine ripened tomato
oregano
garlic
basil
salt
2 tsp ff parmesan cheese
Bake the tofu as previous described in this cook book, on a baking sheet with garlic, oregano an basil at 400’ for a bout fifteen minutes. Mix the diced up tofu with a chopped tomato that you have already seasoned with the salt, garlic and cheese. Serve with a salad if you like. Less than 80 cals
½ c quorn tenders (in bag, 90 cals per cup)
¼ c lentils dry (boil them separately, drain and set aside when tender)
½ c canned diced tomato
1/3 chopped onion
1 bouillon cube with about two cups water
½ c frozen green beans
one or two mushrooms sliced/chopped
1 tsp olive oil
tsp or so of garlic and oregano
Heat the oil in a small to med sauce pan, but not too high. Sautee the mushrooms and onions over lower heat until tender. Add the tomato, water and bouillon as well as spices, stir and bring to boil. Add the quorn and simmer about fifteen minutes, add the green beans and simmer another five minutes. Stir in the lentils and remove from heat. Has about 120 cals per cup only fat is in the olive oil and is monounsaturated or healthy.
Quorn w/ asparagus
½ c quorn tenders marinated in Waldon Farms calorie free Italian dressing
five asparagus spears diced
sauté all in small sauce pan
~ 70 calories
Quorn with pepper medley
½ cup tenders
¼ or 1/8th sliced red and orange and yellow peppers
sauté with the simmer fry method, add ½ boullion cube and simmer with water
~ 70 cals, add some cooked bulgur or quinoa (1/16 c cooked) cook 1/8 th cup and use half
(adds 40 protein cals)
½ each red and green pepper sliced
½ onion sliced
¼ c diced mushroom
4 oz of soy sausage
1 tsp olive oil
approx. ½ to 1tsp each rosemary, thyme and garlic
simmer fry the veggies in the oil as long as possible before adding some water, add seasoning and sausage. Cover and simmer on low about fifteen minutes, check to see if more water is needed.
This serves two and can be served on spinach salad or with salad on the side. About 100c each.
1/8 c dry lentils, cooked and set aside
¼ red pepper diced
½ c morning star crumbles
1 tsp peanut oil
1 tsp basil
2 tbsp rice wine vinegar
Mix all ingredients together and chill. This is a heart healthy, protein packed, low calorie meal! Approx 180 total calories
2oz of soy sausage (or the serving size) pinched into small pieces
two small zucchini squash, chopped
1/3 onion sliced
fat free spray
sage and garlic powder about 1tsp each
two low carb/low calorie tortillas, (try the tomato and basil flavor)
In med fry pan, heat the pan and spray, sauté the veggies on med hi as much as you can. The smaller pieces of zucchini should cook up without scorching. Add the sausage after the veggies look crisp and onions translucent. Add about ½ h2o and simmer fry, add a little more if you choose and do that again.
Serve in a folded, heated tortilla. This makes two of course. May add salt to bring out flavor. Approx. 200 per sandwich
Quorn Lentil Salad
One quorn cutlet thawed at room temperature and diced
1/8 c lentil, cook and drain
¼ diced onion
handful of fresh baby spinach cut up
½ tsp bottled ginger
2tbsp rice wine vinegar
Mix and shake, etc. Serve Chilled. High protein dish with about 190 calories
One and a half cups sliced mushrooms (any variety)
1/3 diced onion
¼ c c skim milk
½ c Panko breadcrumbs
1tsp olive oil
1 tbsp reduced fat parmesan cheese
garlic (tsp +)
Preheat oven to 350’
Heat large sauce pan on med hi with oil, add the onions, lower heat and simmer fry until translucent. Add the mushrooms and a little water, garlic, stir and cover. Cook for about ten minutes until softened. Remove lid and heat on high to boil out any liquid. Add ¼ skim milk at the end of this process. Spray an eight inch cake pan with non fat spray. Cover the bottom with ¼ c of the bread crumbs, pour in mushrooms and top with cheese and remaining crumbs. Bake about ten minutes or longer. May add salt to bring out flavor. Less than 300 calories for the dish.
1/8 cup lentils dry (cook by boiling and simmering until tender, soak an hour first and discard that h20)
¼ diced red or green pepper
½ c morning star farms crumbles
1 tsp peanut oil
1 tbsp rice wine vinegar
Drain and cool the cooked lentils, mix all ingredients together. Season with garlic or ginger, or nothing.
Approx. 175 cals
Veat brand meat substitute, Nugget variety 4 nuggets cubed
2 small or one med zucchini diced
¼ onion diced
1 tsp each bottled ginger and lite soy sauce
Simmer fry the veggies with nonfat spray and water in the ginger. Add the veat and soy sauce with about ¼ c water to simmer. Cook out most of the liquid. Serves two. About 250 cals total
Kiebasa (sp?)
One Smart Dog brand Soy Hot dog
Cut at an angle into about four pieces
Sauté with 1/8th onion and ¼ green pepper
Use large sauce pan, simmer fry with spray and water, season with garlic
Serve with mustard – cals about 100
Wraps for snacks
Use La Tortilla Factory whole wheat or Italian herb tortillas
Or, carb down , flat out bread, 50 calorie size
Put bread or tortilla on sprayed cookie sheet and top with any number of things, such as:
Diced mushrooms and 1/8th c kraft FF cheddar, thyme and garlic
Asparagus and cheese with garlic
Boca crumbles (1/4 c) ff cheddar, cumin and tumeric
A tablespoons of Dee’s sauce and 1/8th c kraft ff mozzarella
Anywhere from 75 to 110 calories
Veggie Steak (or veat product)
Mushroom Bake
Piece of the veggie/veat patttie
Top with mushrooms (fresh)
1 tbsp of panko crumbs
choose a spice, such as montreal chicken
spray the veat and mushrooms then add the bread crumbs
bake till golden, cals depend on size of pattie
Steak Sauté
Use the Gimme Lean hamburger style roll
Flatten out an 80 cal portion, ~ 65 grams
Season with oregano and such, as if a steak
Fry in sprayed pan, sauté onions and mushrooms with worsteshire sauce
YUM ~ 100 cals
Chinese DEElite
Imitation crab, serving size for one
Baby corn
Hoison sauce 1 tsp
Napa cabbage
Sauté the crab and corn in simmer fry method, add the hoison and some water, serve over sautéd cabbage for ~ 120 cals
Biscotti
Ingredients: Whole Wheat flour, soy flour, egg substitute,
no sugar added apple sauce, splenda, baking powder,
anise extract
Serving size: 20g, servings per container: approx. 2.
net Wt: 41g
Per Serving: Cals: 60; Fiber: 2g; Protein: 3.5g;
Potassium: 64mg; Sugar: <1g.
Approx 1 cup of whole wheat flour and 30 g of soy flour, 1 plus tablespoon of baking powder
Add that sifted mixture to 1/3 c egg substitute, ¼ c apple sauce, < ½ c splenda, and flavoring