Hi there . . . :wave:

Not boring me, at all . . . sounds like a great menu, GAIL. I :love: Feta cheese and it's so strong that a little goes a long way. I :love: Old Cheddar, too . . . but I want too much of it. :(

Just wanted to let you know that our little 'affair' with Hurricane Noel was not as bad as originally predicted. It has stopped raining and the sun is actually trying to break through the clouds from time to time. Forecasters are saying the wind should die down sometime this afternoon; we are still having gusts at 85 mph (140 kph). All in all, not too bad, though -- at least not right around my area, anyway. We had a pretty scary night with the wind rattling windows and shaking the house and the rain pounding down relentlessly . . . but, as of right now, Nova Scotia is still attached to North America (there were times last night I would not have been surprised to find that we'd been blown out to the mid-Atlantic somewhere :lol:).

Have a great day, everybody . . . see you soon . . . :carrot:

Linda- Glad to hear you're doing okay!

I agree that feta cheese is great. I only use a small amount on salads for a powerful taste.

Hi, can someone fill me in alittle more about volumetrics? I tried the link for the reveiw, but couldn't find it. I did some searches for various foods and the only thing I found in the high category was oil. Even boston cream pie came out at 2.5 and in the medium category. I would have expected it to rank much higher with no fiber and all. What category are you supposed to be aiming at? Is there a daily point goal? Thanks for your help.

Hi KATHLEEN . . . :welcome: to the Volumetrics thread and :wel3fc: also. Please give that link in the introductory post another try . . . it seems to be working fine for me. :yes:

The intro post explains the principles of Volumetrics in a nutshell -- eat foods high in water content and high in fibre content and you can't go to far wrong. This will include all vegetables (except potatoes) and all fruits (except dried ones like raisings and prunes and apricots. Don't forget you can make almost any food more volumetrics-friendly by turning it into a soup or a stew (i.e., adding water and veggies). If yoou look back over some of the older posts, you will find some volumetric recipes that we've posted over the months that will help you get started.

I really recommend that you pick up one of the books, either at the library or on-line through our Amazon link. The original book, in paperback is very reasonable at US $6.95 from Amazon and it contains a world of information.

Let me know if you are still having problems . . . look forward to seeing you around 3FC lots in the future. . . :hug:

Hi again . . .

Just took a quick trip through some older Volumetrics threads and decided to pull forward a couple of recipes . . .

EXTRA EASY, EXTRA HEALTHY BEAN SALAD

4 cups Red Kidney Beans (2, 19 oz cans)
3 cups green beans (2, 14 oz cans)
3 cups yellow beans (2, 14 oz cans)
1 cup corn niblets (1 x 10 oz can)
1 cup chopped onion
½ cup FF Italian salad dressing

Rinse and drain all canned ingredients before measuring. Combine everything in a very large bowl and refrigerate at least 3 hours before serving, stirring periodically.

Makes approximately 12 servings of 1 cup each with . . .
183 calories (net calories 162); Volumetrics ED of 0.5
1.1 gr fat; 18 gr carb, 5.2 gr fibre; (12.8 gr net carb) 5.8 gr protein

Chili Stoup

In a large dutch oven or small soup pot,
cook 1/2 lb lean ground beef until the pink is gone.
Stir in 1 package of chili seasoning
Add . . .
10 oz can condensed tomato soup;
28 oz can diced tomatoes;
2 x 28 oz cans water;
19 oz can black beans, drained and rinsed
750 mg (about 25 oz) package of Arctic Gardens frozen "spaghetti-vegetables", thawed slightly (combination of finely chopped onions, celery, red and green peppers)

Bring to a gentle boil; reduce heat; cover and simmer gently for at least two hours.

Makes about 15 cups at approximately 150 calories per cup. You can add more or less water to make it just about any consistendy you'd like. Just remember you will be adjusting the total calories, too.

Protein Pancakes
(makes two large for a total of about 330 calories, including syrup, and an averaged ED of approx. 1.1)

1/2 cup egg whites (ED .5)
1/2 cup 1% cottage cheese (ED .7)
1/2 cup dry oatmeal/rolled oats (not instant) (ED 1.9)

Throw it all in the blender and whiz until smooth (I use one of those little hand-held blender thingees). Spray your pan with some Pam and cook like any other pancake.

Top with 1/4 cup NSA maple-flavoured syrup (ED .5)




VOLUMETRICS MACARONI & CHEESE CASSEROLE

8 oz dry pasta (penne or fusilli, or similar size)
2 - 3 cups frozen cauliflower
2 - 3 cups frozen cut green beans
1 medium onion, diced

-- Cook pasta and veggies in salted water, drain.

1 28 oz can of diced tomatoes, drained
2 cups diced ham

-- Stir ham and tomatoes into veggie mixture.

-- Preheat oven to 350.
-- Spray large lasagna pan (or two 9 x 9 pans) with cooking spray.
-- Spread veggie tomato mixture in pan(s).

1 ½ cups of skim milk
3 Tbsp all purpose flour
2 cups shredded, reduced fat cheddar cheese
1 cup 1% cottage cheese
¼ cup grated parmesan cheese

-- Make a basic white sauce with the skim milk and flour.
-- Stir in the cheeses and cook gently until smooth and thickened.
-- Pour over veggie ham mixture.
-- Bake, uncovered, for 25 to 30 minutes.
-- Let stand 20 minutes before serving.

Makes 8 servings of about 2 1/2 cups each. Nutrition Information per serving – 290 calories; 8 grams fat; 30 grams carb (5 grams fibre); 24 grams protein – ED approximately 1.15

VOLUMETRICS CHOCOLATE CHEESECAKE BARS (or Pudding)

Crust:
1 cup Fibre 1 Cereal, crushed
4 tsp light margarine

-- Mix together and press into bottom of sprayed 8” or 9” square pan

Filling:
1 cup FF cream cheese (250 gram tub)
2 cups FF Cool Whip, thawed
2 tbsp unsweetened cocoa powder
4 tbsp Splenda

-- Mix together thoroughly with mixer or blender.
-- Spread over crust and refrigerate at least two hours before serving.

Makes 8 servings as bars, with crust . . .
ED of approximately 2.7
-- 110 calories; 3 grams fat; 16 grams carb (4 grams fibre); 5 grams protein


Makes 4 servings as a pudding, without crust . . .
ED of approximately 1.5
-- 150 calories; 2 grams fat; 10 grams carb (.5 gram fibre); 4 grams prot

Thanks Linda. The recipes look good. I will take a look back at the older posts. Thanks for the welcome, too!:hug:

Hi there everybody . . . :wave:

Thanks for posting the recipes.

Very glad to hear that you didn't get blown away! Those big storms are really freightening.

Along the lines of Volumetric food: I made the squash soup recipe from cooking light - I might have already mentioned this. anyway, it is good and easy to make.

Also, I am so thrilled with my grilled veggies. I did them again last night. I even grilled a couple of garlic cloves. The garlic and onion gets very sweet when cooked. I made a bed of spinach and watercress for the veggies and had a turkey patty on a half a piece of grilled french bread. All the veggies really filled up my plate.

:drool: . . . and that reminds me, I forgot to buy garlic today . . . :mad:

Gail- we use our grill a lot, too. I marinate pork steaks in a ziploc bag with cider vinegar, soy sauce and a splash of olive oil for an hour or two, and then just grill until tender. At the same time, I split medium sized zucchini and grill them. Put them face down first and grill until you get nice lines, then turn over and finish heating them from the back side. I sprinkle a little seasoned salt and Parmesan cheese on the face up side, and cook until they're warm but still somewhat crunchy. Yum!

I also got a new recipe I'm planning to try-

Apple Skewers
4 medium apples, peeled and quartered
4 tsp sugar
1 1/4 tsp ground cinnamon
Coat grill with nonstick cooking spray before starting the grill. Thread apples on 4 metal or soaked wooden skewers. Lightly spray with nonstick cooking spray. Combine sugar and cinnamon; sprinkle over apples.
Grill, covered, over med. heat or broil 4 inches from heat for 6-8 minutes or until golden. Turn; cook 8-10 minutes longer or until golden and tender. Serve warm, makes 4 servings.

I think you can omit or at least greatly reduce the sugar, but it sounds interesting.

Hi gang . . . :wave:

Absolutely beautiful day in northern Nova Scotia -- sunny and temperature about 10C/50F. I was out running around with appointments and errands all afternoon and it was so nice.

Hope everybody is having a good day and staying OP, of course. See you tomorrow . . . :yes:

Beautiful day here, too. About 80°F/27°C and sunhine. In spite of the beautiful day, I got up on the wrong side of the bed and every thing that comes along irritates me! You'd think I was PMSing but I haven't had a period in 15 years, so no excuse.

ArtCat, I do my zucchini that way but I never thought about using the parm. cheese. Will try it. And, love the apple recipe - it is just so easy, and I know I will like it. Will do it tonight along with pork loin. My DH loves pork steak, but not marinades, so I will try it on mine. I seem to always be cooking two meals, because DH is a fussy eater. Thank goodness he has other good qualities.:lol:

Wow! I just had an idea. Pork - apples, right? Thread the apples with onion and sprigs of rosemary (or maybe even on sprigs of rosemary). Omit the sugar and cinnamon. Serve the apples as a side dish to the pork.

Sounds yummy . . . :drool:

Hey there . . . where are you all hiding out today?

Hey everyone,
I went last night to a local store and ordered a treadmill. It's coming on next Wednesday. I'm off to meet a friend at the gym. I'm so proud of myself :)