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Perfect Oatmeal

Perfect Oatmeal

2 1/4 cups water
dash salt
1 cup regular rolled oats
1/2 tsp. cinnamon
1/2 cup raisins
1/4 cup chopped walnuts
soy milk, or skim milk

butter, as desired
sweetener such as molasses, or honey

Combine the water and salt in a small saucepan and turn the heat to high. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let set for 5 minutes. Serve with milk and sweetener.

Yield: 2 servings
Calories: 362
Fat: 12.6g
Fiber: 8g

Homemade Egg Substitute

Homemade Egg Substitute

6 jumbo egg whites
1 tsp. canola oil
1/4 C. powdered dry skim milk
1 drop yellow food coloring

Combine ingredients. This recipe can be frozen in plastic containers for later use or kept in the refrigerator for up to 7 days. I have found it to work very well in egg breakfast dishes and omlettes. The advantage is that it is much less expensive than commercial egg substitutes and people on a sodium restriction can use these more freely.

Yield: 6 servings
Serving Size: 1/4 C. (= to one egg)

Calories: 40
Fat: .8g
Fiber: 0g

Basic Soup +

Basic Soup +

1 lb. carrots

3 medium onions

4 stalk celery

2 large cloves garlic

2 can whole tomatoes in juice

1/2 small head green cabbage

3/4 lb. green beans

1 can chicken broth

6 c. water

1 tsp. salt

1/4 tsp. ground black pepper

1/2 tsp. ground turmeric or 1 1/2-inch piece fresh turmeric, grated

3 medium zucchini

2 bag baby spinach leaves

 

Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, salt, pepper and turmeric; heat to boiling over high heat, stirring occasionally. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.

 

45 calories a Cup (yields: 28 cups)

 

Variations

 

Alphabet Chicken Noodle: To 2 C. Basic Soup, stir in 2 T. Tomato Paste until dissolved.  Add 3oz. cooked chicken chunks, ½ C. cooked Alphabet shaped pasta, and thyme to taste.

 

Creole Super Soup: To 3 cups Basic Soup, add 3 ounces skinless chicken breast, cut into 1/2-inch dice; 2 ounces sliced fully cooked fat-free/low-fat smoked sausage or kielbasa (60 to 70 calories per 2 ounces); 1 cup diced frozen okra; 1/3 cup cooked white rice; and 1 teaspoon Emeril’s Original Essence spice blend. Heat to boiling, then reduce to simmer for 5 minutes. Turn off heat and stir 1/4 teaspoon gumbo file (an optional seasoning) into soup. Serve immediately. Note: Don’t boil the soup once gumbo file has been added, or it may become bitter.

 

Far Eastern Super Soup:  To 2 cups Basic Soup, add 4 ounces firm bean curd (tofu), cut into 3/4-inch dice; 1 tablespoon oyster sauce; 1 teaspoon Asian sesame oil; and 1/2 teaspoon chili paste with garlic (optional). Heat to boiling and serve.

 

Goulash: In nonstick saucepan, cook 4 oz. ground turkey, ½ tsp. paprika, pinch caraway seeds, and pinch salt 4 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 C. Basic Soup; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Stir in cooked ½ C. egg noodles. Remove saucepan from heat; stir in 2 T. sour cream.

 

Italian Super Soup:  In small nonstick saucepan over medium-high heat, cook 2 ounces crumbled turkey sausage 5 minutes or until it loses its pink color. Add 3 cups Basic Soup, 1/2 cup thinly sliced zucchini, 1/4 cup drained and rinsed canned butter beans, and 1/4 teaspoon dried basil; heat to boiling, then simmer until zucchini is tender (about 2 minutes). Pour into bowls. Sprinkle with 2 tablespoons Parmesan cheese and serve.

 

Lentil and Rice Super Soup:  To 3 cups Basic Soup, stir in 1/2 cup cooked or drained, canned lentils and 1/2 cup cooked white rice. Heat through. Sprinkle with 2 tablespoons grated Parmesan cheese and coarsely ground black pepper to taste. Serve with 1 tangerine.

 

Mexican Chicken Soup: To 2 C. Basic Soup, stir in 3oz. chicken chunks, ½ C. corn, and ¼ tsp. cumin; heat to boiling. Reduce heat; cover and simmer 3 minutes or until chicken is cooked through, stirring occasionally. Stir in3 T. crumbled tortilla chips. Sprinkle with 1 T. cilantro. Serve with lime wedge.

 

Ming Tsai’s Hot-and-Sour Super Soup:  In 1 teaspoon hot oil, sauté 2 teaspoons minced, peeled fresh ginger and 2 green onions (white part only), thinly sliced, until soft, about 2 minutes. Add 3 tablespoons rice vinegar and 2 tablespoons soy sauce, and heat to simmering. Stir in 1/4 teaspoon ground white pepper, 1 teaspoon Asian sesame oil, and 4 ounces firm bean curd (tofu), cut into 1/2-inch dice. Add 3 cups Basic Soup and simmer. Garnish with green part of green onions, thinly sliced.

 

Mussel Super Soup: To 3 cups Basic Soup, add a pinch of saffron and 1 pound scrubbed and debearded mussels. Heat to boiling, then simmer, covered, 3 minutes, until mussels open.

 

Napa-Style Minestrone Super Soup: To 2 cups Basic Soup, add 1/2 cup drained and rinsed canned white kidney beans (cannellini) and 1/4 teaspoon each dried basil and oregano. Heat to boiling. Stir in 1 ounce ditalini or tubetti pasta, cooked as label directs. Top with 2 tablespoons grated Parmesan cheese, 1 teaspoon extra-virgin olive oil and freshly ground black pepper to taste.

 

Oriental Super Soup:  In small saucepan, over medium-high heat, heat 1/2 teaspoon vegetable oil. Add 1/2 cup sliced shiitake mushroom caps (discard stems) and cook 3 minutes until wilted. Stir in 1 teaspoon sambal olek or hot pepper sauce. Add 3 cups Basic Soup and 5 or 6 ounces small shrimp, shelled and deveined. Heat to boiling. Stir in 1/2 cup snow peas, cut diagonally in half, and simmer just until shrimp turn opaque.

 

Red Bean and Rice Stew:  In saucepan coated with nonstick cooking spray, cook 2 oz. kielbasa with thinly sliced green onion (white part only; reserve green part for garnish), until sausage browns lightly. Add 2 C. Basic Soup, ½ C. rinsed cooked red beans, ½ C. cooked brown rice, and a tsp. Cajun seasoning; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with reserved green onion. Serve with hot sauce.

 

Southwest Chili:  In nonstick saucepan, cook4 oz. ground turkey, ½ tsp. chili powder, and ¼ tsp. cumin 3 minutes or until turkey is browned and cooked through, stirring to break up turkey. Stir in 2 C. Basic Soup, 1/2 c. drained and rinsed canned beans, and ¼ C. salsa; heat to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Sprinkle with 2 T. shredded Cheddar cheese to serve.

 

Southwestern Super Soup: To 3 cups Basic Soup, add 1/2 teaspoon ground cumin, 2 teaspoons fresh lime juice, 3 ounces smoked or roasted skinless chicken breast, cut into 3/4-inch cubes, and 1/2 cup drained canned hominy. Heat through. Meanwhile, cut 1 corn tortilla into 1/4-inch-wide strips and heat on High in microwave oven on microwave-safe dish until crispy (about 1 1/2 minutes). Garnish soup with tortilla strips, 3 tablespoons chopped ripe avocado, and chopped fresh cilantro to taste.

 

Spicy Taco Beef:  To 8 Cups basic soup, add 3/4 lb. browed ground beef, 1 C. Corn, 1 chopped Bell Pepper, 2 C. Salsa

 

Super Energy Kale & Sweet Potato Soup:  To 2 Cups Basic Soup, add 3 cups kale, rinsed, stems removed and chopped very fine, ¾ C. cooked, diced Sweet Potato, and 2 tsp. each dried thyme and sage.

 

Supreme Pepperoni Pizza:  To 4 cups basic soup, add 1/4 C. chopped Pepperoni, 1 C. sliced Mushrooms, 1 Bell Pepper, chopped, Oregano, Basic, Thyme, pinch Red Chili Flakes

 

Thai Shrimp Soup:  In bowl, cover 1 oz. rice noodles with hot water. Let stand 10 minutes; drain. Heat 2 C. Basic Soup to boiling. Stir in 4 oz. cleaned shrimp, 12 halved snow peas, a pinch red pepper, and soaked noodles; heat to boiling. Reduce heat; cover and simmer 2 to 3 minutes or until shrimp turn opaque, stirring occasionally. Remove saucepan from heat; stir in ¼ C. light coconut milk, ½ tsp. grated lime peel, and 2 tsp. lime juice.

 

Vegetable Curry Soup:  In saucepan, combine ½ C. coarsely chopped cauliflower and 1 C. water; cover and cook until cauliflower is tender (do not drain). Stir in 2 C. Basic Soup, ½ C. drained and rinsed chickpeas, ¼ C. frozen peas, ¼ tsp curry powder (paste?), and ½ tsp. grated ginger; heat to boiling. Reduce heat; cover and simmer 4 minutes to blend flavors. Top with 2 T. plain Greek yogurt to serve.

Herbed Yogurt Cheese Dip

Herbed Yogurt Cheese Dip

3 C. Yogurt Cheese
1 16oz. Container non-fat cottage cheese, drained
1 10ox. Pkg. Frozen Spinach, thawed and squeezed dry
1 Roasted Red Bell Pepper, seeded and chopped
1 8oz Can sliced water chestnuts, drained
3 Cloves Garlic, finely chopped
6 Green Onions, chopped
1 Carrot, shredded
1 tsp. Tabasco
1 T. Capers
1 T. Basil, chopped
1 T. Oregano, chopped
1 T. Thyme, chopped
1 T. Curry Powder (if you don’t love curry, go easy on it, try half as much, its strong in this)
Juice of two lemons
Pepper

Mix all ingredients and refrigerate at least 4 hours before using. Serve with assorted fresh vegetables for dipping.

Feta and Yogurt Cheese Spread

Feta and Yogurt Cheese Spread

1/2 cup yogurt cheese
1/2 cup, feta cheese, crumbled
1 clove garlic, crushed (or more if you love garlic)
2-3 T. chopped fresh herbs (mint, oregano, parsley, dill, basil, or any combination
ground black pepper, to taste

Mix together in a small bowl. Cover and refrigerate overnight to allow flavors to develop. Makes one cup cheese spread. Feta and Yogurt Cheese Spread can also be formed into a cheese log or small bite-sized balls. Serve with crackers or pita bread triangles. Also good as a sandwich spread or omelet filling. It keeps at least a week in a tightly closed container in the fridge. The yogurt cheese will give up a little more liquid as the dip sits, just pour it off or stir it back in.

1/4 C. = 80 calories and 3g of fat

Note: I usually take half the dip after its been mixed and put it in the blender or food processor and whir it up very smooth and creamy, and then stir it back into the rest, gives it a softer smoother texture.

It doesn’t take 1/4 C. usually, either. I can get by with 1 or 2 T., tops for a big plate of veggies.

I can now find reduced fat feta cheese which cuts back a wee bit more on the calories and fat

Healthy Soft Serve 

Healthy Soft Serve 

Healthy Soft Serve

 

2 whole banana, frozen

2 teaspoons lemon juice

1/3 cup raspberry, frozen

 

Combine all ingredients in a food processor and process until smooth. Serve immediately.

 

Cherry-Vanilla: Swap the raspberries for cherries and the lemon juice for 1/2 vanilla bean

Blueberry-Ginger: Swap the raspberries for blueberries, halve the lemon juice, and add 1/4 teaspoon grated ginger root

Strawberry-Banana: Lose the lemon juice and swap the raspberries for diced strawberries

Cinnamon-Raisin: Use 3 bananas, swap the raspberries for 1/8 cup raisins, and swap the lemon juice for 1/4 teaspoon cinnamon

Chocolate: Leave out the raspberries and lemon juice and add 1 1/2 tablespoons cocoa or carob powder

Chocolate-Mint: Same as chocolate above, but add 1 1/2 tablespoons chopped fresh mint as well

SBD Cocoa Ricotta Dessert

SBD Cocoa Ricotta Dessert

1⁄2 cup part-skim ricotta cheese
1⁄2 tsp. unsweetened cocoa powder
1⁄4 tsp. vanilla extract
1 package sugar substitute
Dash espresso powder
5 mini chocolate chips

Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips.

1 Serving: 261 calories

Lemon Avocado Dip

Lemon Avocado Dip

Lemon Avocado Dip

 

1 ripe avocado, halved, seeded, and peeled

1 tablespoon lemon juice or lime juice

½ cup light dairy sour cream

1 clove garlic, minced

â…› teaspoon salt

 

Lemon wedge (optional)

4 medium red, yellow, and/or green sweet peppers, seeded and cut into strips

 

In a medium bowl, use a fork to mash avocado with lemon juice. Stir in sour cream, garlic, and salt. If desired, garnish with a lemon wedge. Serve with pepper strips. To make ahead: Prepare as directed. Cover surface of dip with plastic wrap; chill for up to 4 hours.

Pineapple-Glazed Fish

Pineapple-Glazed Fish

1 (8 ounce) can unsweetened sliced pineapple

1 1/2 tsp. cornstarch

1/4 tsp. ground ginger

2 T. honey

2 T. reduced-sodium soy sauce

1 T. lemon juice

4 (6 ounce) fillets orange roughy or haddock

Drain pineapple, reserving juice; set pineapple aside. In a small saucepan, combine the cornstarch and ginger; stir in pineapple juice until blended. Add the honey and soy sauce. bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in lemon juice. Pour half into a small bowl for serving. Coat grill rack with nonstick cooking spray before starting the grill. Grill fillets, uncovered, over medium heat for 4-5 minutes. Spoon some of the glaze over fillets. Cook 4-5 minutes. Spoon some of the glaze over fillets. Cook 4-5 minutes longer or until fish flakes easily with a fork. Meanwhile, grill pineapple slices for 4-6 minutes or until heated through, basting frequently with glaze and turning once. Serve fish with pineapple and reserved glaze.

Canadian Bacon and Egg Pockets

Canadian Bacon and Egg Pockets

Canadian Bacon and Egg Pockets

 

4 egg whites

2 eggs

3 T. water

1/8 tsp. kosher salt

3 oz. Canadian-style bacon, chopped

2 T. sliced green onion (optional)

Nonstick olive oil cooking spray

2 large whole-wheat pita bread rounds, halved crosswise

2 oz. reduced-fat Cheddar cheese, shredded (optional)

 

In a medium bowl, combine egg whites, eggs, water and salt. Beat with a wire whisk or rotary beater until well mixed. Stir in Canadian bacon and, if desired, green onion. Lightly coat an unheated, large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add egg mixture to skillet. Cook, without stirring, until mixture begins to set on the bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked eggs so the uncooked portion flows underneath. Continue cooking for about 2 minutes or until egg mixture is cooked through but is still glossy and moist. Remove from heat immediately. Open pita halves to form a pocket. Fill pita halves with egg mixture. If desired, sprinkle with cheese.

Sherry-Vinegar Chicken

Sherry-Vinegar Chicken

8 oz. boneless, skinless chicken breast
1 tsp. grain mustard
4 tsp. Sherry vinegar
1 jalapeno, sliced in half and deseeded
1 clove garlic, smashed
1 tsp. extra-virgin olive oil
3 sprigs of fresh thyme

1 C. button mushrooms, cleaned (or any mushroom variety of your choice)
2 C. cleaned spinach leaves
1 C. celery, peeled and diced
1 small head broccoli cut down florets to bite size pieces
1 tsp. grain mustard
2 tsp. Sherry vinegar
1 clove garlic, smashed
1 tsp. extra-virgin olive oil
Salt to taste

Combine mustard, vinegar, jalapeno, garlic and olive oil in a bowl. Mix and pour over chicken breast and marinate in refrigerator for 4-6 hours or overnight. Place chicken in broiler at 375 degrees for 10 minutes until cooked through. Let rest. Heat large pan, over medium heat. Place smashed garlic clove in pan and sizzle to infuse within oil. Add broccoli and mushrooms and cook 2-3 minutes until tender. Add celery and spinach. Season with salt, mustard and vinegar. The vinegar, mustard and juice from vegetable will create a sauce. Toss for one minute. Spoon all vegetable onto plate, leaving juice in the pan. Slice chicken over vegetables. Add leftover juice from chicken to pan and reduce for 1-2 minutes on the stove. Pour sauce around vegetables on plate.

Lentil Salad (with diced roasted vegetables and vinaigrette)

Lentil Salad (with diced roasted vegetables and vinaigrette)

1 red onion, peeled and diced
1 small leek, white part only diced
1 medium carrot, peeled and diced
1 small turnip, peeled and diced
1 tsp. thyme leaves
4 T. extra virgin olive oil
Kosher salt and freshly ground black pepper
1 1/2 C. chicken stock or water
6 oz. small green lentils (lentilles de puy)
1 1/2 T. sherry vinegar
2 tsp. chopped parsley
1 head of frisse, leaves cleaned and trimmed

Heat the oven to 350. Place the onion, leek, carrot and turnip in a small roasting pan. Add the thyme, half the oil and season with salt and pepper. Roast the vegetables until they begin to brown, about 20 minutes. Add the lentils and the stock or water. Season the lentils with salt then cover the pan and continue roasting until the lentils are tender, about 1 hour. Dress the lentils with the remaining oil and the vinegar. Allow the lentils to cool to room temperature. Adjust the seasoning if necessary, add the parsley and serve on a bed of frisee.

Yield: 4 servings
Calories: 181
Fat: 7g
Fiber: 10.4g

Warm Shrimp Salad with Mushroom Vinaigrette

Warm Shrimp Salad with Mushroom Vinaigrette

Mushroom Vinaigrette:
1 lb. (31-40 shrimp, peeled and de-veined)
8 oz. Olive oil
3 C. raw mushrooms sliced (approx. 10 oz.)
2-3 T. Fresh sage
1 tsp. Cracked black pepper
1 tsp. Salt
1 tsp. Splenda
2 oz. White vinegar
2 tsp. Roased sesame seed

Salad:
8 C. lettuce – rinced and torn into serving pieces
2 C. alfalfa sprouts
½ C. shaved red onion

Preheat 12″ sauté pan over medium high heat. Add olive oil, mushrooms, sage, black pepper, Splenda and vinegar. Cook until mushrooms are soft (about 4-5 minutes). Add shrimp and cover with lid. Turn off heat and shrimp will cook in about five minutes. Pour over salad.

Basic Fat-Burning Soup

Basic Fat-Burning Soup

Basic Fat-Burning Soup

 

6 large green onions or large red onion

1-2 cans of tomatoes

1 large head of cabbage

2 green peppers

1 bunch celery

Rosemary & tarragon for flavoring

Shitake mushrooms for flavoring

1 hot pepper

2 or 3 cloves of chopped garlic

1 4-inch piece of kombu seaweed

Vegetable bouillon

 

Cut vegetables in small to medium pieces, sauté in olive oil & cover with water. Boil fast for 10 (ten) minutes. Cut to simmer & continue cooking until vegetables are tender. Spices such as rosemary, sage, thyme, tarragon or oregano can be added as desired toward the ending of cooking. Season with salt, pepper, parsley, bouillon or hot sauce, if desired. However, with the bouillon added, it probably requires little or no salt.

Women’s Health Picnic Chicken

Women’s Health Picnic Chicken

2 bone-in chicken breasts, skin and fat removed
4 chicken drumsticks, skin and fat removed
2 tsp. salt-free seasoning, such as Mrs. Dash

2 T. all-purpose flour
1/4 tsp. salt
3 T. egg white substitute
2/3 C. panko

Preheat oven to 450 degrees F. Coat medium nonstick baking pan or sheet with olive oil spray. Cut each breast in half. Spoon flour, seasoning, and salt into medium bowl and mix. Spoon egg white into second medium bowl. Lightly beat with fork until slightly bubbly. Set bowl next to bowl with flour mixture. Pour bread crumbs into third medium bowl. Place bowl next to bowl with egg white. Dip chicken pieces into flour mixture, making sure to coat them evenly on all sides (except along ribs for breasts). Shake off excess flour. Dip into egg white until covered. Let excess drip away and then roll in bread crumbs. Place breasts (ribs up) and drumsticks on prepared pan. Repeat with remaining pieces, placing on pan so they don’t touch. Lightly coat with olive oil spray. Bake 10 minutes and then carefully turn chicken, being sure not to remove breading, and continue to bake 10 to 15 minutes longer or until breading is crispy and chicken is no longer pink inside. Serve immediately.

Yield: 4 Servings (1 breast, 1 leg)
Calories: 300
Fat: 4.5g
Fiber: 0g

Spring Onion Soup

Spring Onion Soup

Spring Onion Soup

 

2 tablespoons butter

2 cups (about 3 bunches) sliced scallions, including some green tops

2 teaspoons minced ginger root

3 tablespoons light soy sauce or tamari

1/2 cup dry white wine

6 cups chicken broth

salt

1 cup snow pea pods, strings removed, sliced diagonally in thirds

 

Melt the butter in a soup pot and sauté the scallions and ginger for 2 minutes. Add the soy sauce, wine, chicken broth, and salt to taste. Cook just long enough to soften the scallions, l or 2 minutes. Add the pea pods and simmer l minute longer. Serve immediately.

Healthy Chicken Salad Pinwheels

Healthy Chicken Salad Pinwheels

Healthy Chicken Salad Pinwheels

 

3 C. (420 g) coarsely cubed cooked chicken

1/2 C. (110 g) mayonnaise of choice

1 to 2 green onions, coarsely chopped

1/2 C. (60 g) pecans

1/2 C. (50 g) purple grapes

1/2 tsp. sea salt, or as needed

Black pepper, as needed

4 gluten-free tortilla wraps of choice (such as Food for Life brand brown rice tortillas or Sami’s Bakery Millet and Flax Lavash)

 

In a food processor or blender, combine the chicken, mayonnaise, green onions, pecans, grapes, sea salt, and black pepper. Pulse 5 to 7 times to combine the ingredients. You don’t want big chunks; the mixture needs to be spreadable. You can process the ingredients until they are completely smooth, or you can leave a chunkier texture for visual appeal. Spread a thin layer of the chicken salad on a tortilla wrap and, starting at one end, tightly roll the tortilla wrap all the way up. (If your tortilla wrap does not roll well without cracking, moisten it slightly and heat it up a bit in a warm skillet or in the microwave for 10 seconds to soften it.) Set the wrapped tortilla on a plate and continue this process with the rest of the chicken salad and tortilla wraps. Tightly cover the plate of chicken wraps with plastic wrap (or put the wraps in an airtight container), and transfer the plate to the refrigerator to chill and firm up for at least 30 minutes. You can do this the night before or 1 to 2 days in advance. After the wraps have chilled, use a serrated knife to cut the wraps into 1- to 2-inch (2.5- to 5-cm)-long pinwheels.