3 Fat Chicks on a Diet Weight Loss Community

3 Fat Chicks on a Diet Weight Loss Community (https://www.3fatchicks.com/forum/)
-   Recipes (https://www.3fatchicks.com/forum/recipes-89/)
-   -   SUGAR BUSTERS JAN/FEB/MARCH 2003 QUARTERLY RECIPE BOARD (https://www.3fatchicks.com/forum/recipes/24274-sugar-busters-jan-feb-march-2003-quarterly-recipe-board.html)

Debelli 01-28-2003 07:58 AM


When posting a recipe, please make sure all ingredients are SB LEGAL. If there are any ingredients that are NOT SB LEGAL, please post a note with an alternate ingredient that may be substituted in it's place.

If you would like to view any of the old recipe boards, please click on any one of the links below, and they will take you directly to that particular board:
















*(please note, the recipes for the 3rd and 4th quarters of 2002 are not listed, all recipes were put directly on to the categorized boards)



If you find a bad link to any of the recipe boards, please take a moment to let me know so I can fix the problem.



Debelli 01-28-2003 08:06 AM

This is from a website GHS that I get e-mails from. Sounds good, and easy!

Oriental Salad

Makes: 5 servings


2 cups cooked brown rice
2 cups cucumber, sliced
2 tablespoons rice vinegar
1 tablespoon soy sauce (reduced-sodium)
1/2 tablespoon sesame oil
1/2 tablespoon water
1 teaspoon sugar (can use sub or agave)
1/2 teaspoon gingerroot, grated
2 tablespoon jalapeno pepper, chopped
1 tablespoon garlic, minced


. Mix vinegar, soy sauce, sesame oil, water, and sugar (or sub) thoroughly.

. Add gingerroot, jalapeno, and garlic and mix again.

. Pour the liquid over the hot rice and cucumbers and toss.

Nutritional Information:
Serving size: 1 cup
Calories: 145
Cholesterol: 7 mg
Fat: 2 g
Protein: 9 g
Carbohydrates: 40 g
Fiber: 5 g
Sodium: 240 mg

Debelli 01-28-2003 08:13 AM

Haven't a clue where this recipe came from, but I changed it around a bit to make it SB LEGAL. I haven't tried making it yet, so can't say for sure what the end result would be:



11 ounces cream cheese
1-1/2 cups milk, divided use
1/4 cups fresh lemon juice
2 tsp. freshly grated lemon peel
1 envelope unflavored gelatin
1/2 cup agave


Using electric mixer, beat cream cheese until smooth. Slowly add 1 1/4 cups milk, mixing until smooth and well blended. Beat in lemon juice and peel; set aside. In small saucepan, sprinkle gelatin over remaining 1/4 cup milk; let stand 1 minute. Stir over low heat until gelatin is completely dissolved. Stir in agave; whisk to blend. Add to cheese mixture, mixing until well blended. Freeze 15 minutes then whisk partially set cheesecake mixture until smooth. Pour into pie plate sprayed with non-stick spray and refrigerate at least 2 hours.

OPTION: You can also make this with a crust. If doing so try using a springform pan.

Debelli 01-28-2003 08:16 AM

These just sound soooo delicious!

Chocolate-Mascarpone Phyllo Triangles
Submitted by: Mary Bayramian _

This recipe has been scaled to yield 9 servings.
Original recipe makes 18 servings.

Prep_Time: 30 Minutes
Cook_Time: 20 Minutes
Ready_in: 50 Minutes

"These are absolutely delicious, flaky and delicate, with a chocolate mascarpone pecan filling. Rich, but not too sweet. Once you try creating with phyllo, it is not difficult as long as you follow instructions. Be sure to keep the sheets under a damp cloth while preparing the triangles. Drizzle each triangle with a little honey when serving."


1 cup mascarpone cheese
2 tablespoons and 2 teaspoons HERSHEY'S® Cocoa Powder
1/2 teaspoon vanilla extract
1/4 cup honey (use agave)
1/4 cup and 2 tablespoons chopped pecans
1 cup clarified butter
1/2 (16 ounce) package phyllo dough (use the spelt or ww)


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

2. In a medium bowl, beat together the mascarpone cheese, HERSHEY'S ® Cocoa Powder, vanilla extract and honey (agave). Mix in pecans.

3. Brush top of one sheet of phyllo dough with clarified butter, and fold in half lengthwise. Place two heaping tablespoons of the mascarpone cheese mixture in one corner of the folded phyllo sheet. Fold sheet over the filling, forming a triangle. Trim ragged edges. Repeat with remaining phyllo sheets.

4. Place triangles seam side down on a medium baking sheet, brush with remaining butter, and bake in the preheated oven 20 minutes, or until golden brown.

Debelli 01-28-2003 08:40 AM


4 tbsp. butter
1/2 c. agave
1 1/2 c. stone ground whole- wheat flour
1 c. dry milk
1/2 tsp. baking soda
1/2 tsp. salt
2 tbsp. water
2 eggs
1/2 tsp. vanilla
1 c. unsweetened carob chops (can use less easily)
1/2 c. sunflower seeds
1/4 c. chopped peanuts

Combine ingredients. Drop by teaspoon onto lightly greased cookie sheet. Bake in 350 degree oven for 12 minutes. Makes 3 to 4 dozen cookies.

Ellen 01-28-2003 10:52 AM

Black Forest Cake
2 cups whole wheat pastry flour
1 t. baking powder
1 t baking soda
1 t salt
3/4 cup cocoa
1 cup milk
2 eggs
3/4 cup agave
3/4 cup butter
1 Tab. real vanilla
1 pint whipping cream
1 T. agave

Cream agave and butter. Add dry, milk, and eggs. Beat well. Bake in two greased and floured 8 or 9 inch cake pans at 350 for about 35 minutes. Cake is done when top springs back after being touched lightly. Cool about 10 minutes, and remove from pans to wire rack. Cool completely.

1 1# bag of frozen sweet cherries - not sweetened.
1 jar of Polaner black cherry jam
1/4 cup water

Coarsely chop the cherries, reserving a few whole to decorate top of cake. Mix the jam and water, and fold in cherries. Carefully cut each cake into two layers. (use toothpicks as a guide to get it even) Spread filling between each layer, and stack cake.

Whip cream slowly adding agave. Once stiff peaks have formed, spread cake starting with top, with the whipped cream. Garnish top with reserved cherries. Makes about 16 servings.

Ellen 01-28-2003 10:56 AM

Chocolate Cheesecake
Follow recipe for Deb's crustless cheesecake, ( 2 8 oz. low fat cream cheese, 3 eggs, 1/2 cup agave) but omit lemon juice. Add 1 square of unsweetened baking chocolate, melted, and 2 Tab. cocoa, 1 T vanilla. Bake as directed.

Ellen 01-28-2003 01:58 PM

Icing for cakes
1/4 cup butter
1/4 cup agave
2-3 T milk or cream
1 T vanilla
1 cup dry milk powder

Cream butter and agave, add milk and vanilla. Beat in dry milk powder. Whip until light an d fluffy. Add more milk powder, or liquid to get right consistency.

My agave is old and starting to crystalize, but it is the dark kind and when I made this icing it tasted almost like a burnt sugar, or caramel icing. It would be excellent with an apple, or spice cake. You can add about a 1/4 cup sifted cocoa for a chocolate icing. You may want to up the agave a bit to keep it from being bitter.

Nomoresugar 01-29-2003 08:52 PM

This is a recipe from the Barbo site posted by Molly. I doubled it and we had three meals for the two of us. It is wonderful!

3 cups cubed stew meat
1/2 cup SGWW flour
1/4 cup butter
1 onion, sliced
2 cups chopped or sliced carrots
2 cups sliced celery
salt to taste
1 cup tomato juice


Dust the meat with flour. Brown the meat in the butter in a skillet. Remove the meat to the crockpot. Add the onions andcook until soft. Add to crockpot.

Cover and cook on low for 2 hours. Add the vegetables and juice and season with salt.

Cook for 6-8 hours.

This also freezes well. I served it over brown rice. Yummy.

Debelli 01-30-2003 07:35 AM

Curried Sweet Potato Bisque

1 Tbsp. Margarine
1 1/4 cups onions, chopped
1 clove garlic, minced
1Tbsp. ground coriander
1 tsp. curry powder
1/8 tsp. ground cumin
4 cups low sodium chicken broth
1 3/4 cups sweet potatoes, cooked and mashed
Plain yogurt, cumin seeds or fresh cilantro leaves for garnish

Nutritional Analysis:

Calories, 192; Fat, 4 g.; Cholesterol, 0 mg.; Fiber, 3 g.; Sodium, 135 mg. Percent calories from Fat, 20%.

In 3-quart saucepan, melt margarine. Saute onions and garlic about 5 minutes until onion is just wilted. Add spices; stir and heat a few seconds. Pour in broth; heat to boiling. Stir in mashed potatoes and heat through. Ladle into individual soup bowls or tureen and garnish with yogurt and cumin seeds or cilantro leaves on top. Makes 4 servings.

This is an official 5 A Day recipe.

Debelli 01-30-2003 07:44 AM

From HEALTHY EATING WEBSITE & uses STEVIA as the sweetener:


1/2 cup soymilk or milk
1/4 cup oil
1 tablespoon lemon juice
1 large egg
2 cups whole wheat pastry flour
1/2 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup oat bran
1 1/2 cups chopped peaches, fresh or frozen, thawed, or one 15 ounce can, drained
1/2 teaspoon powdered stevia extract
1 teaspoon vanilla extract
1 tablespoon frozen orange juice concentrate
1 teaspoon grated fresh ginger or 3/4 teaspoon dried powdered ginger

Preheat the oven to 375 F. Oil the muffin pans.

Mix the soymilk or milk and lemon juice in a cup. Set aside to sour.
Sift the flour, leavenings, and salt together in a large mixing bowl. if using dried ginger, sift it in with the other dry ingredients. Stir in the oat bran
Blend 1 cup of the chopped peaches, the soured milk, oil, egg, stevia extract, vanilla, and orange juice concentrate in a blender until smooth.
Make a well in the dry ingredients, and fold in the wet ingredients quickly and gently. Add the remaining chopped peaches and fresh ginger just before the flour is completely blended.
Spoon the batter into the muffin pans, and bake for 30 to 35 minutes.
Remove from the pans and cool on a rack

Yield: 12 muffins
Per muffin: Calories 151, Total Fat 6 g, Sat. Fat I g, Protein 5 g, Carb. 21 g, Fiber 4 g, Sodium 134 mg

Debelli 01-30-2003 07:48 AM



1/2 cup butter, softened
2 tablespoons date sugar (optional-or use agave in place of)
3/4 teaspoon powdered stevia extract
3/4 cup carob powder
3 eggs, warmed to room temperature
1/2 cup soymilk or milk
1/2 cup plain nonfat yogurt
1/2 cup unsweetened applesauce
11/2 teaspoons vanilla extract
2 cups whole wheat pastry flour
1 teaspoon baking soda
11/2 teaspoons baking powder
1/4 teaspoon salt

Preheat the oven to 350'F.

Oil and flour two 8-inch round cake pans.
Soften and cream the butter in a mixing bowl. Cream in the date sugar, stevia extract, and about 1/4 cup of the carob powder. Beat in the eggs with a hand mixer. Add the rest of the carob, and beat. Mix in the soymilk or milk, yogurt, applesauce, and vanilla
Sift the dry ingredients together.
Add the dry ingredients to the wet ingredients, mixing just until well blended.
Spoon into the pans, and smooth the top.
Bake for 22 to 25 minutes.
Cool 5 minutes in the pans, then turn out onto a rack.

Yield: 10 servings

Per serving: Calories 266, Total Fat 12 g, Sat. Fat 7 g, Protein 7 g, Carb. 29 g, Fiber 5 g, Sodium 363 mg

Debelli 01-30-2003 08:09 AM

Boston Baked Beans

2 cups Great Northern Beans
1 tsp salt
1/2 tsp pepper
1 tsp dry mustard
1/2 c dark agave
1/2 pound salt pork or sf bacon
1 onion

Traditional Method: Mix all of the ingredients with 4 cups of hot water and bake for 6 to 8 hours in a 250-degree F oven. Check periodically and add water as necessary, occasionally stirring up the beans. For the last hour or so you can leave the pot uncovered to get rid of some excess water. The recipe can be doubled or tripled.

Crock Pot Method: Prepare beans for cooking in the usual manner. In a 5 quart crockpot, place beans and all ingredients except salt along with 3-1/2 cups of water. Cook on low for 14 hours (or follow manufacturer's directions). When done, stir in salt and stir thoroughly.

Debelli 01-30-2003 04:19 PM

This recipe is from The Real Food Cookbook

Sesame-Almond Baked Chicken


1 cup yogurt

1 egg, beaten

½ cup whole wheat flour

1 teaspoon sea salt

6 chicken breasts, skinned and halved

1 cup ground almonds

¼ cup sesame seeds

½ cup wheat germ


slivered almonds


Preheat oven to 350 degrees.

Mix yogurt with egg in a bowl.

Combine flour and salt.

Dip chicken breasts in egg-yogurt mixture and then in flour. Place in oiled baking dish.

Mix ground almonds, seeds, and wheat germ together and sprinkle over chicken breasts. Dot with butter.

Bake at 350 degrees for 35 minutes. When done, sprinkle almond slivers over the top and place under broiler for a minute or two to brown.

Debelli 01-31-2003 11:34 AM


1 cup milk
3 Tbs oil
salt to taste
2 cups whole wheat flour
1 cup mashed sweet potatoes

Place the milk, oil, and salt in a bowl. Now beat theflour
into this mixture. The ingredients should be cold and your gem pans oiled and sizzling hot. Spoon on to hot cookie sheet and flatten with spoon to make individual gems. Bake in preheated oven at 400F. for 20 minutes.

YellowRose 01-31-2003 06:54 PM

Artichoke-Rice Salad

Recipe By : Carolina Blessings
Serving Size : 4 Salads And Salad Dressings

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Cup Rice, Brown Rice Works Well
2 Cups Chicken Broth
1/4 Cup Scallions
1/4 Cup Pimiento-Stuffed Green Olives
1 6-Oz Jar Marinated Artichoke Hearts
1/3 Cup Mayonnaise (Up To 1/2 Cup) -- Light Works Well
1/2 Teaspoon Dillweed
Salt And Pepper -- To Taste
1 Small Head Iceberg Lettuce -- Bite-Size Pieces
Tomato -- For Garnish
Olives -- For Garnish

Cook rice according to package directions in the 2 cups chicken broth. Spread cooked rice onto baking sheet to air dry. Toss together rice, scallions and olives. Drain artichokes, reserving liquid. Dice artichokes and add to rice mixture. Mix mayonnaise with some of the artichoke liquid. Add to other ingredients along with dillweed, salt and black pepper. Serve salad on lettuce garnished with tomatoes and olives.

YellowRose 01-31-2003 06:56 PM

Minestrone Hamburger Soup

Recipe By : Lyn Perkins
Serving Size : 6
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Pound Ground Round
1 Cup Onion -- chopped
2 Cloves Garlic -- Minced Or Chopped
1 Cup Cauliflower -- Broken Up
1/2 Cup Celery -- diced
1 Cup Cabbage -- shredded
2 1/2 Cups Tomatoes, Canned
1/4 Cup Barley Or Brown Rice
1 Small Bay Leaf
1/2 Teaspoon Thyme
1/4 Teaspoon Basil
1 Teaspoon Salt
1/8 Teaspoon Pepper
1 Teaspoon Italian Seasonings
1 1/2 Quarts Water
3 Slices Ole English Cheese -- grated

In a large container, cook beef until slightly brown . Add onions, then garlic and cook until translucent. Add vegetables and bring to a boil. Sprinkle in barley, then add bay leaf and remainder of the ingredients except for the cheese. Cover and simmer 1 hour. Sprinkle individual servings with 1/2 slice of grated cheese.

NOTES : Other vegetables can be added or substituted like squash or zucchini.

Ellen 02-05-2003 10:16 AM

Curried Cod Fillets
1 1/2 pounds cod fillets
2 small onions, sliced
1 large apple, cored and coarsely chopped
1-2 T curry powder
1 T peanut oil
1/2 cup low fat coconut milk (NOT sweetened- the Thai style)
1 stalk celery chopped

roasted peanuts
unsweetened coconut
seedless green grapes
finely chopped green onions
mandarin oranges

Heat oil in a large frying pan, and add onions. Sprinkle curry powder over onions and fry a bit to release curry flavors. Add apple, and celery, then add cod fillets, moving veggies to cover the fillets. Pour coconut milk over the cod and veggies, and turn heat to simmer. Cover, and simmer for 15 minutes, or until cod is done and flakes easily. Serve on brown rice, if desired, or in a bowl. Put any or all of the toppings in seperate serving dishes, and allow people to garnish the curry as they want. Serves 4.

NOTE: You could substitute chicken for the fish if you like.

Ellen 02-05-2003 10:22 AM

70% Chocolate Truffles
3 Lindt 70% chocolate bars
4 T. unsalted butter
1 cup whipping cream
2 T of rum or other liqueur
cocoa, unsweetned coconut, or ground nuts

Heat cream in microwave until steaming. Put chocolate and butter in food processor and turn on. Add hot cream, process until chocolate is melted and mixture is smooth. Put in a container and refrigerate for several hours. Taking about a teaspoon full of the chocolate mixture, roll into a ball and roll in unsweetened coconut, ground nuts or cocoa. Keep refrigerated. You can also dip them in melted 70% chocolate, but you have to temper the chocolate, which is a pain, so I figure why bother? :)

Ellen 02-05-2003 10:30 AM

Whole Wheat Bread
This is the recipe I use in my bread machine, which is a 2.5# machine.

14 oz. warm water
2 T agave
4 1/2 cups Wheat Montana Bronze Chief flour ( I get this at Harry's/Whole Foods where they have a grind your own machine...it makes remarkable bread. You can also purchase it directly from the farmers at WheatMontana.com)
3 T vital wheat gluten
1 T salt
1 1/2 teaspoons rapid rise yeast
4 T peanut oil
1/2 cup coarse bulghur soaked in 1/2 cup hot water 10 minutes, and drained

Put ingredients in bread machine in order given. Set machine for dough. When cycle ends, remove dough, lightly knead and divide into two equal balls. Flatten, and roll into cylinder, and put in greased loaf pans. Let rise until double, and about 2" above top of pan. Bake at 350 for 35 to 40 minutes. Remove from pans and cool on wire rack.

Ellen 02-05-2003 10:38 AM

Oat Bran Muffins
2 cups oat bran
1 1/2 cups whole wheat pastry flour
1/3 cup to 1/2 cup agave (according to how sweet you want them)
1 teas. baking powder
1 teas. baking soda
1 cup buttermilk
2 eggs
1/2 to 3/4 cup blueberries (frozen work great)
1/3 cup peanut oil

Mix lightly. Put in lined muffin tins. Makes about 2 dozen. They freeze well.

Omit the blueberries, and add a large chopped apple and 2 teas. of cinnamon.
Omit agave, add 1/2 cup or more of grated cheese, and a savory herb such as parsley, basil or garlic. Use as a dinner muffin.

linworthlady 02-06-2003 05:03 PM

Banana spice cake
Jennifer's Banana Spice Cake
1 cup butter (2 sticks) softened at room temperature
1 1/4 cups Splenda
5 eggs at room temperature
2 cups Almond Flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/8 teaspoon nutmeg
2 teaspoons banana extract
1 teaspoon vanilla extract
Cream butter and splenda well. Add eggs, one at a time, beating well
after each. Mix almond flour with baking powder and spices. Add egg
mixture and beat well. Add banana and vanilla extracts. Pour into greased 9X10"
or 9X13" pan. Cook at 350 degrees until golden brown on top - approx. 30

Ellen 02-06-2003 08:17 PM

Hungarian Goulash
1 1/2 pounds lean beef stew, or round steak cut into 1 inch cubes
2 large onions, peeled and sliced
1 small can tomato paste
8 oz. sour cream (can use light, or fat free if desired)

Brown beef and onions in non stick pan, or frying pan with a little oil. Add tomato paste, and about 1-2 teaspoons of paprika. Add a little water, but only enough to keep mixture from sticking. Stir well, and cover and simmer 30 to 45 minutes, or until beef is tender. Add a little bit of water, and stir occasionally while simmering. You can spinkle more paprika in if desired. Once beef is tender, stir in sour cream, and serve immediately over rice, or pasta.

Serves 4

Ellen 02-06-2003 08:20 PM

Pimento Cheese Spread
8 oz light cheddar cheese (orange looks better than white!)
1 small jar chopped pimentos
2 Tablespoons light mayo

Shred cheese finely, mix in pimentos and mayonaise. Beat on high speed of electric mixer until well mixed and light. Use as a spread for bread, or crackers.

Nomoresugar 02-12-2003 08:40 PM

Roasted asparagus with balsamic vinegar

Serves 2

1 pound fresh asparagus, trimmed
1 1/2 tsp olive oil
1 tbsp balsamic vinegar
salt and pepper

Preheat oven to 500F.

In a large shallow baking pan (don't use glass), toss asparagus with oil, salt and pepper to taste until well coated. Roast asparagus, shaking pan every 2 minutes, until tender and lightly browned, about 10 minutes. Remove pan from oven and drizzle vinegar over asparagus, shaking pan to combine well.

Melf 02-17-2003 09:16 PM


Cake Ingredients:
1/4 cup butter
1/4 cup heavy cream
2 large eggs
3/4 cup Splenda®
1/2 cup full-fat soy flour
1 tsp baking powder
1/4 cup whole wheat or oat flour
1/2 tsp. vanilla extract
3/4 cup coffee
1 Tbsp Splenda®

Preheat oven to 375°F. Spray a 13"x9" pan with a non-stick cooking spray. In a small pan, heat the butter & cream until steaming hot. In a large bowl, beat eggs at high speed until light in color (don't underbeat - they should become a pale lemony color.) Gradually beat in the 3/4 cup Splenda and beat for 2 minutes. Lightly spoon the soy flour into a measuring cup & level off. Add wheat or oat flour, baking powder, salt, vanilla & hot cream mixture. Beat at low speed until smooth; pour into prepared pan.

Bake at 375°F for 14-16 minutes or until cakes springs back when lightly touched in the center.

In a 1 cup measure, combine coffee and 1 Tbsp. Splenda; mix well. Drizzle this over the warm cake. Cool completely.

Topping Ingredients: 16 oz cream cheese 1/3 cup Splenda® 1/2 tsp. rum extract 2 cups heavy cream - whipped stiff

Make Topping:
In a large bowl beat the cheese until smooth & creamy. Beat in Splenda and rum extract. In a large bowl, beat the cream until stiff peaks form; fold into cheese mixture until combined. Spread evenly over cooled cake. Cover & chill at least 4 hours or overnight. To serve, cut into squares. Store in the refrigerator.

Makes 18 squares - 6 carbs per square.

Solly 02-20-2003 04:06 PM

Here is the recipe for those cheese straws. They are really good and if you want a crunchy snack, it is great (sort of like cheese nips).

Sally's Cheese Straws

1 pound sharp Cheddar cheese, cut into pieces
1 1/2 cups all-purpose flour **substitute WW flour**
1/4 cup butter, softened
1 teaspoon salt
1/4 teaspoon ground red pepper
Shred cheese in a food processor; cover and let stand at room temperature 1 hour. Process cheese, flour, and remaining ingredients in food processor about 30 seconds or until mixture forms a ball. Use a cookie press fitted with a star-shaped disc to shape mixture into straws, following manufacturer's instructions. Bake at 375 degrees for 8 to 10 minutes or until lightly browned. Transfer to wire racks to cool. Yield: about 8 dozen.
Serving Information
„h Serves:
„h Fat: g
„h Calories:

My friend did not use the cookie press. She rolled them out on a cutting board. Make them the size of a piece of spaghetti (very small) as they get bigger and if too big, won't get crunchy.

Ellen 02-27-2003 11:18 AM

Chinese Steamed Buns
4 1/2 cups whole wheat flour (I use Wheat Montana, white which is very light)
4 T vital wheat gluten
2 cups warm water
1/4 cup agave
1 T yeast

Mix ingredients, and knead well. There is NO oil, or salt in this recipe. Put in a greased bowl, cover and let rise until double.

Meanwhile, prepare filling:

3/4 pound ground beef or chicken, or pork
6 shitake mushrooms, chopped
2 green onions, chopped
1 T Kikkoman soy sauce
1 T agave

Brown meat in a frying pan with mushrooms, onions, soy sauce and agave. Traditionally, you would add a teaspoon of cornstarch to 2 T cold water, and thicken the mixture with it. I omitted this, and it was ok. Set aside to cool.

When dough is doubled, divide into 32 equal pieces. ( I cut it in half, then in half, then in half, etc.) Flatten a piece of dough in your hand. Place a spoonful of the filling on the dough, and bring the ends up and seal and bring together. The finished bun should look kind of like an upside down balloon, with the top like the opening of a balloon. Place on a small square of waxed paper, and set aside. Continue to form the buns. When completed, steam the buns over hot water, without crowding them in the steamer, for 10 minutes. Serve hot with soy sauce with a bit of ginger and finely chopped green onion mixed in to dip in. To steam, I use my electric steamer. A steamer basket works well too. Just leave space between them, as they expand while cooking. These can also be filled with sweetened red bean paste, but I don't have a SB recipe for that right now!

linworthlady 02-28-2003 08:37 AM

Mock Mashed Potatoes
Mock Mashed Potatoes
2 10oz pkgs frozen cauliflower (or fresh 3/4 head)
1 tsp chicken boullion granules
1/4 tsp white pepper
1 tsp minced onion flakes (optional)
2 Tbsp butter
2 Tbsp heavy cream

Preheat oven to 375°F. Cook cauliflower in microwave or on stovetop until it is VERY done - fall-apart fork tender. Drain well and mix cauliflower with all other ingredients except cream in food processor or with a powerful mixer (hand or stand). Mixing with mixer will give "lumpier" results than a food processor, but some people feel the lumps make it seem even more like mashed potatoes. Add cream slowly and mix again. (You must be careful adding liquid. If you add too much, you are in for trouble. Your dish may take a tiny bit more or less than the called for amount of cream.)

Spray an ovenproof dish with cooking spray and put mixture in. Add pats of extra butter or margarine on top if you like an extra buttery potato, and a bit of paprika sprinkled on top adds nice color as well. Bake 15 - 20 minutes until hot.

For those of you who think they would not like this dish because they are not fans of cauliflower, I implore you to try it - you'll be hard pressed to tell it from mashed potatoes - it does not taste like cauliflower at this point. Really.

Makes 4-6 Servings. 5-7 carbs per serving.

ALTERNATE VARIATIONS: Instead of using cauliflower, you can also use Turnips! For this method, peel and dice turnips to very small squares and boil till extremely tender (just short of mush!). Use the method above, or skip the oven step if you prefer since they hold their shape better than cauliflower. They have a very potato taste also - you would not guess these started their lives as turnips! For a REALLY rich Mock Mashed Potato, add 2 oz Philadelphia Cream Cheese (softened) before adding to the mixer/food processor. Adjust carbs accordingly. Turnips have slightly LESS carbs than cauliflower (and more fiber) so there's no worry of over-carbing.

linworthlady 02-28-2003 08:42 AM

Cauli-fried Rice
Cauli-fried Rice
Serves 4 as a main course, 8 as a side dish

2 lbs trimmed cauliflower
4 T oil
4 cloves garlic, minced
3-4 cups diced cooked meat
3 eggs
1 t. salt
2 green onions, thinly sliced
1/2 t. pepper

Grate the cauliflower using medium sized holes of a grater. Grate the core too. With your hands squeeze out water-they vary in degrees of wetness.
Over high heat, heat oil in heavy frying pan (or wok) and add garlic. Stir fry until pale gold. Add the meat and fry until lightly browned. reak in the eggs and fry until softly scrambled. Add the grated cauliflower, sprinkle with salt and stir fry until it is tender crisp about 5-8 minutes. Stir in green onion and pepper. Check the seasoning and serve.

Note: I enjoyed eating this and the recipe made enough for several meals. However, dh and ds did not like it.

linworthlady 02-28-2003 08:48 AM

Quick Chicken Chili
Quick Chicken Chili
Yield: 6 servings

2 15 oz cans navy, Great White, or cannelloni beans
1 1/4 c. chicken broth
1/2 c chopped onion
4 oz can green chilies
1 1/2 t. cumin
1/4 t. oregano
1/8 t. white pepper
2 cups coojed shredded chicken breast
1/2 c. shredded Jack cheese
1/2 c. sour cream

Combine first 7 ingredients in a 2 1/2 quart pot and bring to a boil over high heat. Cover and simmer for 10 minutes. Remove about 1/2 cup of the beans and mash with a fork, return to pot.
Add chicken to pot and raise heat to bring mixture to a boil. Reduce the heat to low, cover and simmer for an additional 5 minutes. Serve hot, topping each serving with some of the cheese and sour cream.

Calories: 249; Carbs: 28g; fiber: 6.2g; Protein: 27g
GI rating: Very Low
From The Good Carb Cookbook by Sandra Woodruff

earlybird 03-09-2003 08:57 AM

Betty's salad

Betty's dressing
1 cup salad oil
1/3 cup catsup no sugar added
1 medium onion ( if you have hot onions make this a small one)
3/4 cup equal
1/4 cup vinegar
2 Tablespoons worstechire sauce

Combine dressing ingredients in blender. Chill dressing.


Equal parts of head lettuce mixed with fresh spinach.
The original Betty’s salad called for green pepper,hard boiled eggs,bacon, and bean sprouts.

My modification call for sharp cheddar cheese, hard boiled eggs, and bacon.

If you can’t find the no sugar added catsup or are unwilling to pay the price here is the homemade catsup that I use.

6 oz. tomato paste
1/2 cup water
2 T. white vinegar
1 tsp equal
1/2 tsp. salt
1/4 tsp. cumin
1/4 tsp. dry mustard
1/4 tsp. onion powder
Mix together, cover, refrigerate

earlybird 03-09-2003 09:12 AM

Ranch Salad Dressing

3/4 c. mayonnaise (not salad dressing)
1/2 c. buttermilk
1 tsp. parsley flakes
1/2 tsp. instant minced onion
1/2 tsp. salt
1 clove garlic, crushed, or 1/4 tsp. garlic powder
dash of freshly ground pepper

Combine all ingredients and refrigerate at least 2 hours before using. To make peppercorn ranch, use 1/4 tsp. coarse cracked pepper.

If you use Hellman's in this recipe,the whole recipe will be 6 grams of added sugar for the 1 1/4 cup of dressing , bringing it in under the 3 grams per serving allowed under the sugar busters eating program.

Debelli 03-13-2003 10:01 AM

Here is an easy recipe for rice flour cookies. Rice flour has a very light and airy texture, and a slightly sweet flavor. This recipe is from ARROWHEAD MILLS



1 cup Arrowhead Mills Brown Rice Flour
2 Tbs butter or vegetable oil
¼ cup honey or maple syrup (use agave instead)
½ teaspoon salt
1 tsp vanilla
1 egg (beaten)
1 cup nuts (ground).

Directions: Blend all ingredients thoroughly. Chill for several hours or overnight. Roll into one inch balls and arrange on oiled baking sheet. Press flat with bottom of glass. Bake at 350F for 10-12 minutes.

Debelli 03-13-2003 10:04 AM

Whole Wheat Pie Crust
- by Joann Rachor

Yield: 1 Servings


1/2 c_ oat flour
1/2 c_ whole wheat flour
1/4 ts salt
2 tb oil
1/4 c_ water


BLEND quick or rolled oats fine to make flour. Mix dry and wet
ingredients separately. combine together, stirring with a fork. Stir
as little as possible. Then, either press dough into an oiled pie pan by hand or roll out dough between two layers of plastic wrap, then lay in pan. Bake at 350F. for 13 minutes.

Debelli 03-13-2003 10:09 AM

Black Beans and Rice
- from “Of These Ye May Freely Eat”

1 ½ c black beans, dried
3 ½ c water
½ c onions, chopped
½ c green pepper, chopped
1 lg clove garlic, minced
1 bay leaf
1 ¼ t salt
1 ½ t onion powder (optional)
2 T lemon juice

Soak beans in the water 5-8 hours. Bring to a boil then simmer 2½ hrs. Add remaining ingredients and simmer 30 minutes or longer if beans are not quite soft. Serve over brown rice.

Debelli 03-13-2003 10:11 AM

Blueberry Muffins

½ c. warm water
2 T. dry yeast
1 T. agave
1 ½ c. whole wheat flour
1 c. whole wheat pastry
1 c. oat flour
1 ¼ t. salt
1 c. water
½ c. agave
½ c. oil
1 T. vanilla (non-alcoholic)
2 c. frozen or fresh blueberries

1) In small bowl stir together first three ingredients. Set aside to bubble for 5-7 minutes.

2) In another bowl stir together the three flours and salt.

3) In the blender for 30 seconds on high blend the four liquids and then pour them into the dry ingredients.

4) Add the yeast mixture when it is ready and stir together well.

5) Gently fold in the blueberries. Batter should not be runny.

6) Put 1/3 c portions into Lecithin-oiled muffin tins and let rise for 5-7 minutes.

7) Bake at 350 degrees for 35 minutes

Yields 17 -- 1/3 c. muffins.

Debelli 03-13-2003 10:15 AM

Whole Wheat Pie Crust

Servings: 8
Contributed by Priscilla Timberlake and Lewis Freedman

2 cups whole wheat pastry flour _
1/2 tsp sea salt _
4 tblsp Canola or Safflower oil _
1/4 cup water _
_ _
Step 1
Add salt to flour and stir in oil with a fork. Add water slowly while mixing until mixture begins to hold together.
_ _
Step 2
Roll on slightly floured board. Periodically bring edges in, to keep from cracking apart.
_ _
Step 3
Place into pan, fold extra dough over and up and use fingers to flute edges. Use the fork to make a series of holes in the bottom.
Step 4
Bake in preheated oven at 400 F for 10 minutes.

To lower fat content, try 2 or 3 tablespoons of oil, and more water; however, be prepared for a tougher crust.

Debelli 03-13-2003 10:21 AM

This came from this site:http://stuweb.ee.mtu.edu/~hmniska/potpie.html

County Pot Pie

Whole Wheat Crust

1 1/4 c. Whole Wheat Pastry Flour
pinch of salt
6 t. butter
3-4 T. ice water

Directions: Make the pie crust. Helps to refrigerate. Use ~60% of dough for the bottom layer in a 9 inch pie plate.

Gravy Ingredients:

1/2 c. nutritional yeast
1/4 c. whole wheat pastry flour
1/3 c. olive oil
1 1/2 c. water
2-3 T. soy sauce
Freshly ground pepper

Directions: Combine yeast & flour in medium skillet and toast until aromatic. Be careful as it is easy to overdo this and burn it. Add oil and whisk 'til smooth. Add water slowly, stirring 'til gravy begins to thicken. Stir in soy sauce & pepper to taste.

The filling:

1/2 c. whole wheat pastry flour
2 T. nutritional yeast
pinch of ground sage
1/2 t garlic powder
1 1/2 c. firm tofu cut into small cubes

DIRECTIONS: Combine these ingredients in a small paper bag. Add tofu. Shake together so that tofu is coated.

1 T. olive oil
1 c. diced onions
1 c. diced celery
1 c. diced carrots
1 1/4 c. peas
1 1/2 c. potatoes (omit!)
2-3 T. water
2 T. soy sauce
1/2 t. garlic powder

DIRECTIONS: Heat oil, onions, celery in skillet. Saute 'til translucent. Add other veggies. Saute 3-4 minutes stirring frequently. Add water and cover. Steam over low heat 'til carrots are slightly tender. NOW, stir in tofu mixture. Saute 'til tofu is browned. Add 1/2 t. garlic powder and the soy sauce.
FINAL DIRECTIONS: Combine gravy with veggie filling and mix. Pour into pie shell. Roll out remaining dough to cover pie. Bake 30-40 minutes or 'til top is golden.

Notes: If tofu chunks are too intimidating, you can blend it up or substitute with more veggies.

Debelli 03-13-2003 10:23 AM


Vegetable Pot Pie

1/4-1/2 C. white wine or vegetable stock
1 C. chopped onion
1 C. thinly sliced celery
1 C. diced red bell pepper
2/3 C. thinly sliced carrots
2/3 C. sliced frozen green beans
1/3 C. frozen peas
1/3 C. whole wheat flour
1 C. skim milk or soy milk
2 C. vegetable stock
2 T chopped fresh parsley
1 t. salt or low sodium-soy sauce
1/2 t. dried thyme
1/4 t. dried sage
1/4 t. fresh ground pepper
1/4 t. cayenne pepper

Biscuit Crust:

1 3/4 C. whole wheat pastry flour
1/2 t. salt
2 t. baking powder
1/2 t. baking soda
2 T. butter or margarine
3/4 C. buttermilk or soymilk
2 t. honey (or rice or maple syrup) use agave if you have

1. Coat an 8-inch casserole dish with vegetable cooking spray. Preheat oven to 400 degrees.

2. In heavy saucepan, heat wine or stock over med.-high heat. Add onion and cook, stirring often until soft, about 3 minutes. Add celery, bell pepper, carrot, green beans and peas. If mixture begins to dry out, add 1/4 c. more wine of vegetable stock. Cook, stirring often, 3 minutes. Reduce to low. Sprinkle flour over vegetable mixture. Cook, stirring constantly, 2 minutes.

3. In a glass measuring cup, combine milk or soymilk and 2 cups of vegetable stock. Slowly add to vegetable mixture while whisking constantly. Sauce will start to thicken. Add parsely, salt or soy sauce, thyme, sage, pepper and cayenne. Cook stirring constantly, until filling is thickened. Remove from heat, transfer mixture to prepared casserole and set aside.

Biscuit topping:

In a large bowl, mix flour, salt, baking powder and baking soda. Using a pastry blender or fork, cut butter or margarine into flour until mixture resembles coarse meal. In measuring cup, combine buttermilk or soymilk and honey. Add liquid to flour mixture, stirring with a fork to form a stiff dough. Add more buttermilk or soymilk if dough is too dry. Knead lightly in bowl, 3-5 minutes, until dough is no longer sticky. Turn dough out onto a lightly floured surface. Roll out into shape to cover casserole dish or cut into wedges. Lay biscuit topping lightly over filling. Bake until crust is golden brown and filling is bubbling. 20-30 minutes.

Makes 6 servings

All times are GMT -4. The time now is 04:22 AM.

Copyright © 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.