Beck Diet Solution - Recipes - Healthy, diet-friendly, and delicious

03-02-2010, 08:22 AM
This is a thread for us to share our best recipes with each other.

03-02-2010, 08:35 AM
:chef: This is a delicious recipe. It doesn't require any curry paste, the curry sauce is made from scratch. I live in a rural area, without an Asian grocery so I bought the ingredients through Amazon. This required a significant initial investment of $, but I've frozen the leftover lemongrass stalks, and have enough tamarind paste to last several years. ;)

Serves: 8
Time to prepare: 1 hour

Fat: 5.7 g
Sat Fat 3.1 g
Calories: 364
% calories from fat: 14 %

Protein: 23.3 g
Carbohydrates: 54.1 g
Dietary Fiber 4.8 g
Sugars 14.6 g

2 – 8 oz bottles Clam juice
1 14 oz can lite Coconut Milk
1 large sweet potato, peeled and cubed
1 sweet red pepper, cut into small cubes
3 tomatoes, cut into small cubes
2 cups of cubed fresh pineapple (may substitute 14 oz can pineapple chunks)
1 small head of Baby Bok Choy, cut into bite sized slices
1 ½ teaspoon tamarind paste
1/3 finely chopped red onion
½ Tablespoon minced garlic
3 inch piece of Galangal or ginger root, thinly sliced
2 stalks fresh lemongrass, thinly sliced
2-4 green chilis, seeded and finely chopped
¾ teaspoon Fenugreek seeds
1 ½ teaspoon cinnamon
¾ teaspoon turmeric
1 Tablespoon cumin
1 ½ teaspoon coriander
1 ½ Tablespoons brown sugar
3 Tablespoons low sodium soy sauce
¼ cup fish sauce
Juice of ½ lime (preferably Kaffir lime)
1 ½ lbs. seafood (e.g. fish, shrimp, scallops, mussels)
Fresh cilantro.
Brown rice, cooked

Start brown rice.

Cook sweet potato. Heat clam juice, coconut milk, and sweet potato in medium sauce pan until simmers. Cover and simmer until sweet potato is al dente. Remove sweet potato from hot liquid and set both aside.

Prepare all vegetables.
• To prepare lemongrass, remove dry outer leaves until stalk is greenish-yellow. Cut 1 inch off the bottom. Slice 2/3 of the stalk, starting from the bottom.
• Bowl 1: Tomatoes and red peppers.
• Bowl 2: Pineapple, bok choy and cooked sweet potato.

Make Green Curry sauce. In food processor, combine next 15 ingredients (tamarind paste through lime juice). Pour into large skillet / wok; add coconut milk liquid. Stir and bring to a simmer over medium heat.

Add tomatoes and red peppers to curry sauce. Simmer 2-3 minutes until red pepper is crisp-tender.

Prepare seafood. Rinse. Cut seafood into bit sized pieces. Keep fish separated from other seafood.

Add fish to sauce, stirring to incorporate into sauce. Simmer 2 minutes..

Add remaining seafood and vegetables. Stir to incorporate into sauce. Cook until seafood is cooked and bok choy is crisp-tender.

Tweak sauce. Taste sauce. Add fish sauce, lime juice, or another green chili until sauce is to your liking.

Serve. A serving is ¾ cup of brown rice, topped with 1 1/3 cups of Seafood Curry. Add fresh cilantro leaves to taste. .

03-02-2010, 08:47 AM
Looks good. What is the measure of
1 ½ tamarind paste?

03-02-2010, 12:21 PM
I fixed it, thanks for the editor's eye Bill!

03-02-2010, 06:05 PM
This is pretty quick and we like it in my family.

White Chicken Chili
Makes 4-6 servings

1-3 tablespoons olive oil
1 medium onion, chopped
1-2 cloves garlic, chopped ( or 1 tsp. Garlic powder)
1 can (4-ounces) chopped green chilies, drained
3 tablespoons all-purpose flour
2 teaspoons ground cumin
2 cans (16 ounces) Great Northern Beans
1 can (14.5 ounces) chicken broth - low salt
1 1/2 cups finely chopped cooked chicken breast
Shredded Monterey Jack cheese (optional) -lowfat
Sour cream (optional) lowfat or fat free
Salsa (optional)

In large skillet, cook onion in oil for 4 minutes or until transparent. Add chopped garlic or garlic powder in the last 2 minutes. Add chilies, flour and cumin; cook and stir for 2 minutes. Add beans and chicken broth; bring to a boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot. Garnish with cheese, sour cream and salsa, if desired.

I always double this recipe!!

03-14-2010, 03:10 PM
I don't actually have the recipe written down anymore - just put in amounts that are close to these listed - give or take a bit.

Jane's Russian Cabbage Soup

two quarts water
two onions chopped
few stalks of celery
2 bay leaves
garlic or garlic powder
2-3 larger cans of tomatos - chopped or whole (if whole- squeezed with hand)
1 1/2 - 2 lbs of round steak (fat cut off )
simmer above for one and 1/2 hours

take out limped out celery and bay leaves
take beef out and cool - then break or cut it apart into small pieces and put back in pot

add a bottle low sodium v8 juice
2 tbl. vinegar or lemon jiuce
2 -3 tbls. sugar or sweetener
2-3 tbls. worstershire sauce
add medium head of cabbage thinly sliced
add a few carrots sliced
salt and pepper to taste

simmer another hour and 1/2 - 2 hours

Server with a dollop of lf sour cream on top.

(I love that word...dollop)

04-26-2010, 09:41 PM

This is the brown rice recipe that I've made for the last 25's the one thing DS always asks me to make when he visits. (although, he makes it himself, too)

1 cup brown rice
2 cups chicken stock ( I use fat free/low salt)
1 onion, chopped
1/2 t. garlic powder
1/2 t. thyme
2 tsp. worsteshire sauce
olive oil or butter
salt and pepper to taste

Use a bit of oil to soften onions - then brown the rice for a few minutes, too. Add the rest of the ingredients bring to a boil. Turn down to low and let finish cooking approx. 45 minutes.

DH loves for me to substitute a bit of wild rice for some of the rice. DS loves for me to add mushrooms.

05-02-2010, 01:39 PM
My food plan is influenced by Beck's green book, the DASH diet, and the principles of natural and local eating from books by Michael Pollan, Mark Bittman, Deborah Madison, Heidi Swanson, and others.

Cheese spread = 2 parts yogurt cheese (strained yogurt) and 1 part mayo. I use cheese spread on toast, to top potatoes, and as a basis for salad dressings and dips.

Bread = I bake all of our bread in a bread machine using mostly whole grain flours. These days, I'm slicing it very thin!

I usually get my exercise in between Snack 1 and Snack 2, which I think is one of the reasons I ended up with both snacks in the afternoon -- I get hungrier because I'm expending calories at that time.

It's been awhile since I've thrown my food into a calculator, but I'm guessing this is 1700-1800 calories and pretty high on the nutients, although I despair of ever getting as much potassium as recommended within the calorie limit I need to lose weight. I'm hoping that the mixed sprouts I put on everything these days (salads, sautes, pizza) is helping with that.

If you want more detailed recipes for any of this, let me know!

Breakfast. I have an orange (that will soon switch over to strawberries) and one of the following: 2 slices of toast with cheese spread, bread pudding made with lots of skim milk, a baked potato with cheese spread (okay, I know, that one's weird but I like it as a nice hot breakfast). The plan also has a meal I haven't had yet this year, but I'm holding in reserve for when growing season is in full swing, potato hash: diced roasted potatoes sauteed with any and all vegetables and fresh herbs I have available and topped with a bit of freshly grated Parmesan or some local goat cheese feta and fresh ground black pepper.

Lunch. Tempeh Sausage Crumbles ( either as is on one slice of toast or with veggies sauteed in at the end and over a potato or 1/2 cup of brown rice. A big salad with some dried fruit and a few nuts or seeds and homemade salad dressing. Fruit -- currently an apple, but they aren't so tasty anymore so I'm looking forward to the spring and summer fruit seasons.
One of the reasons I'm willing to limit my lunch choice this much is that we fairly frequently go out to eat at lunch, at which point, I swap in the pre-planned meal for that restaurant.

Snack 1. about 3:00, one quarter cup total of nuts and 60% cacao chocolate chips

Snack 2. about 5:00, (we eat supper late): 1 cup of homemade low fat frozen yogurt

Dinner. This varies a bit more. Often, it's 2 to 4 ounces of chicken or salmon with potatoes or pasta or 1 cup brown rice and lots of veggies fixed a variety of ways (stir fry, grilled meat & potatoes and a salad, one-dish pasta meals). Two nights a week, we have homemade vegetarian pizza and a salad or veggies and dip.

Dessert. 1/3 cup of homemade fruit sorbet

05-20-2010, 12:09 PM
This is a yummy meal.

Thai Noodle Salad - can be eaten cold or hot

2 ou. thin noodles
1T + 1t smooth peanut butter
2 T (or more) milk
1/2 T soy (lite is fine)
1/2 t. sesame oil
garlic chopped or powder
hot sauce to taste

Strips of cucumber (optional)

cook the noodles according to directions
soften onions & garlic in saucepan or microwave
combine the other ingredients with onions and garlic (except cukes) on medium low on stove
add more milk or water for more sauce - and simmer a few minutes
combine all sauce with noodles

can serve hot or cold
this is good with cucumbers on the side

09-05-2010, 02:54 PM
1 lb Brussels Sprouts, halved
1 small red onion, sliced
1 shallot, sliced
4 tbsp olive oil
5 tbsp balsamic vinegar
1 tbsp fresh rosemary, chopped

Preheat oven to 425. Toss Brussels sprouts, red onion and 3 tbsp olive oil (you can cut the olive oil if roasting on a good non-stick surface.)Salt and pepper to taste. Spread on roasting pan and roast for 20-30 minutes, until crispy, stirring occassionally.

While Brussels Sprouts and onions are roasting, saute shallot in tbsp olive oil until golden. Add balsamic vinegar and rosemary and cook until reduced.

Toss Brussles Sprouts and onions in Balsamic vinegar and enjoy!

09-21-2010, 12:38 PM
I made this up a while back. It's for an individual bowl of soup.

Creamy Mushroom Soup

fresh mushrooms - I use 6-8 ou.
quarter of an onion
shake of garlic powder
1/2 chicken bullion cube
1 tbl. flour
1 -3 tsp lite margarine
1 skim cup milk.

Slice up mushrooms and onions. Soften in microwave about 3 minutes. Add garlic powder and 1/2 bullion cube to veggies and the resulting liquid. Put in pan on the stove. Add margarine and flour to veggies and broth. Cook for several minutes on med/low. Add milk and stir to thicken a bit an heat. I use my immersion blender to pulverize it a bit. Let it simmer five to 30 minutes.

I think you could use a regular blender, too. It's nice to leave in a few chunks of mushrooms for texture.

So good, so easy, not a whole lot of calories. Add up, depending on your amounts.

10-21-2010, 06:11 AM
BillBlueEyes' Man-Salad

In a 1.9 quart plastic Tupperware container, add:

1 Cucumber, whole, washed but not peeled
1 Red bell pepper, seeded, cut into strips (red veggies are good for male plumbing)
1 Handful of sugar snaps
2 Large florettes of cauliflower, cut into bite sized chunks
4 Large leaves of Romain lettuce, washed, whole. Or the remainder of the head on Friday.
8 Cherry tomatoes from your garden, in season

In a separate container (because that should now be full) add:

3 Medium sized carrots - washed but not peeled

Makes one serving.

Chill all morning. Eat at lunch with your bare hands. Cut the ends off the cuke and cut it into 8 spears. Cut the ends off the carrots. (It's less effort to just bite off the ends of the carrots, but you have to get a knife out for the cuke anyway.)

If you didn't pack the protein portion of your lunch, the Romain lettuce serves as a platter for a can of sardines from your bookshelf.

11-09-2010, 09:33 PM
Yum- just made this for first time. It is great.

Moroccan Chicken- omit oil if you wish

6 boneless, skinless chicken breast halves
2 tbsp oil
1/2 cup onion, chopped
2 cloves garlic, minced
2 cups salsa
1/2 cup water
1/4 cup currants
2 tbsp liquid honey
1 1/2 tsp cumin
1 tsp cinnamon
1/2 cup almonds, toasted and slivered

Brown chicken in oil and place in baking dish.
Saute onion and garlic. Add salsa, water, currants, honey, cumin and cinnamon. Pour over chicken. Cover and bake in preheated 325 F oven for 1 hour. Sprinkle with almonds.

I served with brown rice and there was plenty of sauce to mix in with rice.

12-01-2010, 09:32 AM
In food processor combine:

4 oz. leftover (Thanksgiving!) turkey
1 jumbo egg white (or equivalent of medium or large eggs)
1/4 c. old fashioned oatmeal
very small amount of chicken broth or other liquid..go easy, you can add more if need be
minced or fresh onion to taste
fresh or dried parsley to taste
spices to taste: sage, *tarragon, thyme, fresh ground black pepper, *allspice

pulse until combined

Scrape out and form into patties
cook in non-stick sprayed pan as you would a turkey sausage

I think it was the allspice and tarragon that gave it such a great "sausage" flavor. You can also buy sausage seasoning, but I am sure it has a boatload of salt in it.

12-05-2010, 02:14 PM
Made this last night- It was delicious

Stir-Fried Chicken and Rice Noodles

2 1/2 teaspoons cornstarch
1/3 cup reduced-sodium soy sauce
1/4 cup white wine or chicken broth (I used wine)
2 teaspoons sesame oil
1 1/2 pounds boneless skinless chicken breast halves , cut into 1-1/2-inch pieces (I used 3 larger size breasts)
1/2 cup reduced-sodium chicken broth
2 tablespoons sugar (I cut in half)
1 tablespoon Worcestershire sauce
3/4 teaspoon chili powder
3 ounces uncooked Asian rice noodles (I used double this amount)
4 teaspoons canola oil, divided (I used less)
3 cups fresh broccoli florets (I used peppers)
2/3 cup chopped green onions
3 garlic cloves, minced
2 teaspoons minced fresh ginger root
1/4 cup unsalted dry-roasted peanuts

1. In a small bowl, combine the cornstarch, soy sauce, wine or broth and sesame oil until smooth. Pour 1/4 cup marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 20 minutes. Add the broth, sugar, Worcestershire sauce and chili powder to remaining marinade; set aside.
2. Cook rice noodles according to package directions. Meanwhile, drain and discard marinade from chicken. In a large nonstick skillet or wok, stir-fry chicken in 2 teaspoons canola oil until juices run clear; remove and keep warm.
3. Stir-fry broccoli in remaining canola oil for 5 minutes. Add the onions, garlic and ginger; stir-fry 3-5 minutes longer or until broccoli is tender. Return chicken to the pan. Stir reserved broth mixture and stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain noodles; toss with chicken mixture. Garnish with peanuts.

12-14-2010, 10:42 AM
I am loving canned pumpkin So nutritious and easy:

1/2 cup canned pumpkin - 42 calories (NOT pie filling)

1/2 tbls. lite margerine - 25 calories

1 tbls. suger free maple syrup. - 7 calories

shake of cinnamon (optional)
salt/pepper (optional)

Microwave pumpkin in the a bowl for one minute. Add margerine and sf maple syrup for another 30 seconds. Add some cinn, salt & pepper, if desired.

You can change the amounts/kinds as you wish. For me, it's a good way to get in more vegetables

And fewer calories and carbs as sweet potato - with a similar taste.

1/2 cup canned pumpkin Nutrition Facts
Calories 42 (174 kJ)
% Daily Value 1
Total Fat 0.4g 1%
Sat. Fat 0.2g 1%
Cholesterol 0mg 0%
Sodium 6mg < 0.1%
Total Carbs. 9.9g 3%
Dietary Fiber 3.6g 14%
Sugars 4g
Protein 1.3g
Calcium 31.9mg
Potassium 252.4mg

Comparing to sweet potatoes

1/2 c.Sweet potato cooked
Calories 125 (521 kJ)
% Daily Value 1
Total Fat 0.2g < 0.1%
Sat. Fat 0.1g < 0.1%
Cholesterol 0mg 0%
Sodium 44mg 2%
Total Carbs. 29g 10%
Dietary Fiber 4.1g 16%
Sugars 9.4g
Protein 2.2g
Calcium 44.3mg
Potassium 377.2mg

01-21-2011, 10:04 AM
Slow Cooker Chicken Tortilla Soup

1 pound shredded, cooked chicken
1 (15 ounce) can whole peeled tomatoes,
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green chile
2 cloves garlic, minced
2 cups water
1 (14.5 ounce) can chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounce) package frozen corn
1 tablespoon chopped cilantro
7 corn tortillas
vegetable oil

1. Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.

(I consider the tortillas [see below] "extra" and have never made them! Bet they'd be good though...)

2. Preheat oven to 400 degrees F (200 degrees C).

3. Lightly brush both sides of tortillas with oil. Cut tortillas into strips, then spread on a baking sheet.

4. Bake in preheated oven until crisp, about 10 to 15 minutes. To serve, sprinkle tortilla strips over soup.

01-29-2011, 10:36 AM
Butternut, Spinach, Blackbean Enchiladas!

I ammended this recipe from one a friend gave me... I apologize for not being super specific on the amounts of each ingredient.

Splash of olive oil
1 medium onion
chopped garlic (amount per your taste- I used 3 tablespoons)
Bag of frozen or fresh spinach
can of black beans
bag of cubed butternut squash
Small corn tortillas (they are lower calorie than flour tortillas)
PAcket of taco seasoning (omit if you want to avoid the sodium)
Jar of enchilada sauce
Feta cheese

Pre-heat oven to 375

Line baking dish (I used a 8' X 13') with a layer of corn tortillas (there will be space between them- I used 3 per layer)

Cook butternut until soft. (optional- add 1/2 packet of taco seasoning with 1/2 cup water and cook until sauce thickens) Layer on tortillas and cover with more tortillas

Saute onions and garlic until soft. Add spinach and black beans and continue to saute until spinach is wilted. Layer over second layer of corn tortillas. Sprinkle with feta cheese.

Cover with a third layer of tortillas, and pour enchilada sauce over the entire dish.

Bake uncovered for 20-25 minutes.... Enjoy!

01-29-2011, 10:43 AM
Creamy Banana "Ice Cream"
(This completely satisfies my craving for full fat ice cream!)

Very ripe bananas
Peanut Butter

Slice bananas to 1 inch chunk, and place on cookie sheet
Freeze banana slices until solid (about 3 hours)
Put frozen bananas into food processor- add a tablespoon or two of PB (depending on how many bananas you're using) and a squeeze of honey (both are optional)
Blend until smooth and enjoy! (number of servings=number of bananas you used)
Leftovers stay well in freezer

03-21-2011, 05:16 PM
These are fantastic- got this from and modified a bit. I made the original recipe last night and a bit of a different version this morning. (Had to use up the rest of the bananas!)

Whole Grain Banana Muffins- the second time I made these I used oatmeal instead of oat bran and used 1/2 cup of applesauce, no maple syrup and no raisins. They were a little less sweet but good too.

* 1 1/4 cup whole wheat flour
* 1 cup oat bran
* 1/4 cup sugar
* 1 tablespoon baking powder
* 3/4 cup raisins (optional)
* 3/4 cup nonfat plain yogurt
* 1/4 cup unsweetened applesauce
* 1/4 cup maple syrup
* 1 egg white
* 1 teaspoon vanilla extract
* 3 small ripe bananas, mashed
* 1/4 cup chopped pecans (I used walnuts)


1. Preheat oven to 400 degrees F (200 degrees C). Grease a 12 cup muffin tin.
2. In a large bowl, whisk together whole wheat flour, oat bran, sugar, and baking powder. Stir in raisins. In another bowl, mix together yogurt, applesauce, maple syrup, egg white, vanilla, and bananas. Pour yogurt mixture into flour mixture, and mix just enough to combine. Add nuts. Spoon batter into muffin cups.
3. Bake muffins in preheated oven for 15 to 20 minutes. Remove from oven, and transfer muffins to a wire rack to cool.

04-23-2011, 10:51 AM
Many times I will tweak a recipe a bit. I increased the cocoa powder to 1/2 c, added 1/4 c egg whites (now it's not vegan), 1 tsp (scant) each of baking powder and baking soda. I find 2T of dark choc chips added at the end add to the taste but don't do too much calorie damage. They do crack when baking but after they cool they serve up and look just fine~Deb

Nutritional Info: 85 calories, 1g fat, 16g carbs, 4g protein (without optional sugar)

Black Bean Brownies RecipeServings: 9
Dense, fudge-y and ultra-healthy, these brownies are a great alternative to traditional brownies! It's amazing how they taste like chocolate and fudge and not beans! Chef's Notes: Rolled oats run through the food processor may substituted for the instant oats. Use optional sugar if your bananas are still green and not very ripe.

15 ounces black beans, drained and rinsed
2 whole bananas
⅓ cup agave nectar
¼ cup unsweetened cocoa
1 tbsp cinnamon
1 tsp vanilla extract
¼ cup raw sugar (optional)
¼ cup instant oats

Preheat oven to 350 F. Grease an 8x8" pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. Chef's Note: if you find these brownies are too soft or too fudge-y, add another 1/4 cup oats or flour.

Happy Herbivore, Lindsay S. Nixon is a rising star in the culinary world, praised for her ability to use everyday ingredients to create healthy, low fat recipes that taste just as delicious as they are nutritious. Lindsay's recipes have been featured in Vegetarian Times, Women's Health Magazine and on The Huffington Post. Lindsay is also a consulting chef at La Samanna, a luxury resort and four-star restaurant in the French West Indies. You can learn more about Lindsay and sample some of her recipes at

08-03-2011, 02:42 PM
Veggies and Pasta

This is more method than recipe and it's a terrific way to use up seasonal veggies that are overflowing the refrigerator.

Start with lots of veggies -- even more than you think you could possibly eat. This is the dish that got us to realize that we really will eat quite a lot of veggies. Pre-cook any of the ones that make sense in any way that makes sense. I often roast chopped zucchini, summer squash, eggplant, and tomatoes in the toaster oven--sometimes early in the day before it gets hot. In the winter, that might be broccoli and carrots, and just use tomatoes directly from the can. I'll sometimes throw veggies on the outdoor grill or the Griddler to use later in the day or week in this dish. I'll usually roast 3 or 4 cloves of garlic per person -- it's a healthy veggie, too, and roasted it's mild enough to put a lot in. If I have greens and fresh basil, I wash and prep them, but don't pre-cook them.

Then, make a sauce. A bit of oil, some good vinegar or fresh lime or lemon juice, something sweet like honey or agave nectar if your plan allows it, perhaps some mustard or ketchup or barbecue sauce or hoisin or worcestershire or tomato juice or tomato paste or pesto or soy sauce or some combination of the above. Set it aside for later. I would say aim for 1/4 to 1/2 cup per person.

This is also the time to think about what goes on top, if anything, since the cooking goes pretty quickly. I usually grate some good flavorful cheese and sometimes toast pine nuts.

Put the water on to boil and weigh 1 oz of pasta per person. We've settled on Al Dente brand Whole Wheat Blend with Flax Fettucine.

In a large skillet, saute lots of onion--it's a veggie, too! I'll also saute peppers with it when my garden is producing.

When the water is boiling, throw in the pasta.

Press the garlic into the skillet with the onions. Gradually add the pre-cooked veggies to the skillet, firmest first, and later things like tomato and, at the last minute before the pasta is done, the greens and basil.

Drain the pasta, then put it in the skillet with the veggie mixture. Add the sauce and heat and stir everything until the sauce is bubbly. Serve and top with cheese, pine nuts, salt, and pepper.

If you have determined meat eaters, this dish accommodates chicken nicely. Cut it up and cook it with the onions before adding the vegetables. When we do that, I skip the pine nuts and use only the tiniest amount of cheese for flavor.

09-01-2011, 01:05 PM
Egg White Salad

I love egg salad. Peeling hard boiled eggs isn't too bad if the eggs you are using aren't very fresh. But - often my eggs are too fresh. So this is what I do.

I cook the egg whites in the microwave, put them in the fridge to cool off, and chopped them up for egg salad - with some miracle whip light and a dab of mustard. (sometimes chopped pickle too)

What took me so long to figure this one out.

I know that some folks eat the yolks... I choose to just eat the whiltes.

10-15-2011, 08:18 AM
15 6-inch tortillas, cut into 1-inch strips
1 1/2 t olive oil
5 large cloves garlic, minced
2 large onions, sliced thin
1 t salt
1/4 t pepper
1 t cumin
1 red bell pepper, sliced thin
1 green bell pepper, sliced thin
1 yellow bell pepper, sliced thin
1 poblano, sliced thin
1 15-oz can black beans, drained and rinsed
2 cups shredded cooked chicken
1 cup stock
1 1/2 c salsa fresca (or any salsa, if you can't find something labeled salsa fresca)
4 oz mexican melting cheese, grated (I used oaxaca, but you could use any cheese that melts well.)

Preheat oven to 450. Spray an 11x7 pan with pan spray and layer half the tortillas into the bottom.

Heat a 10-inch skillet over med-high, spray with pan spray, and add oil. When oil is hot, add garlic and saute one minute. Add onions, salt, pepper and cumin and saute until translucent, about 5 minutes. Add peppers and saute until limp. Add beans and chicken, stir well, taste and correct seasoning. Layer half this mixture onto the tortilla strips in the pan. Top with the other half of the tortilla strips, then the rest of the bean mixture.

Return skillet to stovetop and deglaze with stock, then add salsa, bring to a boil, reduce to a simmer, and simmer 5 minutes. Pour this mixture over the casserole evenly. Top with the cheese, spread evenly. Bake 15 minutes. Serves six very generously. ~350 calories per serving.

11-22-2011, 06:31 AM
My DW makes this about once a month during winter - we both love it.

1 can (14.5 oz) pure pumpkin (not pie filling)
1 can (14.5 oz) chicken broth
1 onion
1 tomato
1 tsp curry powder
1 tsp cumin
1 cup 2% milk.

Sautee onion, add diced tomato and other ingredients except milk.
Simmer for 15 minutes.
Add milk and serve hot.

Serves two.

01-18-2012, 01:05 PM
Curry Roasted Cauliflower
10 min to prepare & serves 4

(Weightwatchers 1 pt for 1cup)

1 small cauliflower head, cut into small florets
2 tsp canola oil
1/2 tsp curry powder
1/4 tsp salt
2 tbsp chopped fresh parsley
1 garlic clove minced

1. Preheat oven to 450F

2. Combine cauliflower, oil, curry powder and salt in large bowl; toss to coat.
Spread cauliflower in single layer on large rimmed pan/baking sheet.

3. Roast, stirring once, at 15 min mark. Then sprinkle cauliflower with parsley and garlic; toss to coat. Roast until cauliflower is just tender, about 5 min more.

Bonus: add 1 cup of grape tomatoes to this for added flavour.

NOTE: when I made this I read it wrong and added the garlic into the curry/oil/salt. It didn't burn as I feared. I also didn't have any parsley to add and the whole thing was great. I can see this as a wonderful alternative to a bowl of popcorn.

01-22-2012, 12:33 PM
Quick Manhattan Style Clam Chowda
5-6 servings

1 lg onion, finely chopped
1 sm clove garlic, minced
2 lg ribs of celery including leaves, diced
2 tbsp butter or margarine
2 cans (6 1/2 oz) chopped clams, undrained
1/2 lg green pepper, diced
1 lg potato, diced
1 can (14 1/2 oz) stewed tomatoes, undrained
2 cups tomato juice
1/2 tsp sugar
1 bay leaf
1/2 tsp dried thyme
1/4 tsp dried marjoram
1/8 tsp pepper
pinch of cayenne
Salt, to taste

1. Saute onion, garlic and celery in margarine in large saucepan until onion is tender, about 6 minutes.

2. Drain clams, pouring liquid into a measuring cup; add enough water to make 1 3/4 cups.
Add liquor mixture, clams, and remaining ingredients, except salt, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until potatoes are tender, 10 to 15 minutes. Discard bay leaf;
season to taste with salt.

Per Serving
Calories: 106
Protein: 7.2
Carbohydrates: 17.6
Fat: 2.2

02-27-2012, 02:25 PM
One of the best drinks you can use is water. Water has no calories or fats, drinking a lot of it will help you to feel full. You should try your very best to drink at least eight glasses of water everyday for a good healthy life-styleBut nobody wants only drink water - we must eat... so here it is:

Home Made High Protein Bars


2 cups quick oats
1/2 cup natural peanut butter
4 scoops whey protein - Vanilla flavored
1 tbsp ground flax seeds
½ cup water (add a little more if needed)
Mix all ingredients in a large bowl.

Prepare a square baking pan by lining it with wax paper.

Once the dough is well mixed, spread it into the pan using a spatula.

Freeze for 30 minutes, then take it out and cut it into 8 bars.

Nutrition Facts -

Serving Size: 1 bar, Number of Servings: 8

Per Serving -

Calories: 228, Total Fat: 10.6 g (16 %), Total Carbohydrate: 18 g (6 %), Dietary Fiber: 3 g (13 %), Protein: 15.7 g (31 %)

09-06-2012, 12:04 PM
Sundried Tomato Dip via Lexxiss's pastor's wife

Makes one cup

1 med/large tomato
1 package fresh basil
1 heaping t minced garlic
2 T olive oil
1 C sundried tomatoes
dash of lemon juice (optional)
garlic salt

Blend first 4 ingredients in a processor or blender. Then add sundried tomatoes and continue blending. Adjust flavor with lemon juice and garlic salt.

This is soooo good! I could not find plain sundried tomatoes, just the ones in olive oil in a jar, so I omitted the olive oil in the recipe and just added some from the jar instead. This dip is so fresh tasting!
Serve chilled, with veggies, crackers or sturdy potato chips.

02-05-2013, 08:00 PM
Crock Pot Sloppy Guiseppe's (Italian Sloppy Joe's)


1 lb Italian turkey sausage, removed from casing
1/2 cup chopped onions
3 cloves garlic, minced
1 red bell pepper, chopped in 1/2-inch pieces
1 green bell pepper, chopped in 1/2-inch pieces
1 1/3 cups crushed tomatoes
1/2 tsp dried rosemary
salt and fresh cracked pepper, to taste

For serving:
6 whole wheat 100 calorie potato rolls**
6 slices reduced fat provolone (Sargento)
1 cup baby spinach


In a medium non-stick skillet, cook the sausage over medium-high heat, breaking up as it cooks into small bits until cooked through, about 5-6 minutes. Add onions and garlic, and cook another 2 minutes. Transfer to the slow cooker and add the bell peppers, crushed tomatoes, rosemary and fresh cracked pepper. Mix. Cook four hours on low.

My family loved it. DH and DS suggested using hot Italian sausage instead of the sweet Italian sausage I used. (too spicy for me with the hot). Use 1/2 the amount of peppers if they are quite large. It kind of taste like the sausage and peppers at a fair or street food. Yum.

Servings: 6 • Size: 1 sandwich • Old Points: 6 pts • Weight Watchers Points+: 8 pts*
Calories: 316 • Fat: 11.4 g • Protein: 27 g • Carb: 27.4 g • Fiber: 14 g • Sugar: 7.6 g
Sodium: 461.5 mg (without the salt)

02-21-2014, 06:57 PM
A tasty way to take your fish medicine


Serves 4
2 Plate-sized Mackerels (I actually used 1 260g steak not a fillet)
Extra Virgin Olive Oil
sea salt
freshly Ground Black Pepper
4 Cloves Garlic finely chopped
1 tablespoon Italian Parsley chopped
1 teaspoon Smoked Paprika
red wine vinegar


Fillet the mackerels and remove the pin bones.
Heat a little extra virgin olive oil in a pan until hot and almost smoking.
Season the fillets with salt and pepper and place skin side down in the pan.
Cook about 4 minutes on the first side, turn and cook a further minute on the second side.
Remove to a plate.
Add a splash of fresh oil to the pan.
Add the garlic, parsley, salt, pepper, paprika and red wine vinegar and toss together for 30 seconds.
To serve, pour the sauce straight over the fish and serve.

This is a Neil Perry recipe ( - I changed by using a Spanish mackerel steak (seems there are many types) and one serving. I went heavy on the parsley. The red wine vinegar is a splash although next time I will use a bit more

02-22-2014, 01:02 PM
Red Curry Vegetable Soup

Serves 6 | 30 minutes or fewer

Thai red curry paste provides the spicy
base for this soup. Feel free to substitute
whatever vegetables you have on hand
for the cauliflower and green beans.

1 Tbs. canola oil
12 oz. cauliflower, cut into 1-inch
florets (3 cups)
4 large green onions, thinly sliced,
white and green parts separated
2 Tbs. Thai red curry paste, such as
Thai Kitchen
4 cups low-sodium vegetable broth
1 15-oz. can petite diced tomatoes
in juice
¾ cup light coconut milk
6 oz. green beans, cut into 1-inch
pieces (1½ cups)
1 Tbs. lime juice

1 | Heat oil in large saucepan over
medium-high heat. Add cauliflower and
white parts of green onions; sauté
5 minutes, or until vegetables begin to
brown. Add curry paste, and sauté
1 minute more.

2 | Add broth and tomatoes with their
juice. Bring to a boil, reduce heat to
medium-low, and simmer 10 minutes.

3 | Add coconut milk and green beans,
and simmer 5 minutes, or until beans
are tender.

4 | Stir in lime juice and remaining
green onions. Season with salt and
pepper, if desired.

PER 1 1/3-CUP SERVING 105 cal; 3 g prot;
4 g total fat (2 g sat fat); 13 g carb; 0 mg chol;
618 mg sod; 5 g fiber; 5 g sugars

02-22-2014, 07:22 PM
1. Cabbage is good and cheap all year around. This makes it an especially good salad base in the winter when lettuce is expensive and, sometimes, sour.

2. Cabbage may be the most fun vegetable, ever, to chop. Take a big knife and slice the cabbage in half. Then slice one of the halves into thirds through the core. Use a paring knife to cut the core out of one of those thirds. Then, use the big knife to slice through the layers -- each slice yields many small strands of cabbage.

3. Cabbage is a bit tough when consumed raw. I learned the solution for tenderizing cabbage from Mark Bittman -- layer sliced cabbage and salt in a colander over a bowl and let it soften for at least a half hour and up to several hours. If your dressing has something salty in it, like soy sauce, rinse the salt off the cabbage. Fresh fennel, a winter vegetable, works well with cabbage and requires the same kind of softening procedure as cabbage (I learned that just a couple of months ago from Jacques Pepin), so slice it up and layer it in with the cabbage and salt in the colander.

4. Cabbage salad, including dressing, keeps in the refrigerator for several days. This makes it a great choice for busy week days -- make cabbage salad for Sunday lunch or supper and have it for lunch for the rest of the week.

5. Besides the fresh fennel mentioned in point 3, ingredients that work well in cabbage salad and stand up to sitting in dressing for several days include carrots and red peppers (these also make a nice color contrast). A mix of green and red cabbage is another colorful option.

6. Nuts and dried fruits can work well in cabbage salad but should be added at the time of serving because they get soggy in dressing.

7. Cabbage salad makes a great dish to take to a party since it's both healthy and keeps well. Here's my favorite recipe to use for a party version of cabbage salad: Fresh Citrus and Ginger Coleslaw (

8. If I'm not taking my cabbage salad to a party, I generally use a much simpler vinaigrette -- roughly equal parts of apple cider vinegar and extra virgin olive oil, plus a little mustard and honey to taste, all whisked together.

9. When I have local cabbage in the summer, I usually make something more reminiscent of a creamy coleslaw with these dressing ingredients: yogurt cheese (aka strained yogurt), mayo, apple cider vinegar, raw sugar, pepper.

10. Another dressing choice is to use a peanut sauce. A brown dressing isn't as attractive on cabbage as a vinaigrette or creamy dressing, but this sure is tasty -- whisk together extra virgin olive oil, balsamic vinegar, soy sauce, peanut butter (preheat in microwave to soften), ground ginger and ground garlic.