The B2G Cookbook

[NotSoFunny]

Edited by PhotoNut to update the thread:

This thread was started back in 2006 for the intent of collecting healthy and bandster friendly recipes. Please feel free to add your favorite recipes to the thread, but be sure to include nutritional values and serving sizes. At the request of our users, the thread has now been made sticky and will always appear at the top of the nutritional forum.

Thanks for everyone's contributions!

[LindaV]

Hey Everyone,

If you want to break down serving sizes and nutritional info for a recipe you can use Sparkpeople.com. Click the "Resource Center" tab then click "recipes." Look for the box on the left that says "My Cookbook and Recipe Calculator." Using this feature you can add your own recipes and it will calculate the nutritional information for each portion.

[NotSoFunny]

Thank you so much Linda! that is a great resource!

[NotSoFunny]

all right. i am going to start this out.

Name of dish/drink: Fruit Smoothie

Section of book: Drinks & Desserts

Description of dish/drink (will be used in the cookbook so be creative!): This is a great filling thick smoothie that is full of fiber, can have protein power added to get in some much needed protein, and is sweet enough to be used as a dessert. It is also customizable based on your particular tastes. It is vitamin rich and packed with nutrients. The optional wheat germ is great for your fiber intake, and really helps with your digestion. It also makes the smoothie last longer if banded.

Ingredients:
1 banana
1 c frozen strawberries
1/2 c frozen blueberries
1 c pomegranate juice
1 c skim milk
1/2 c wheat germ (optional)

Preparation: Peel banana and slice. Place this in a freezer ziplock baggie and freeze. Add frozen strawberries, juice and milk to blender. Blend. Slowly add blueberries, then banana. Add wheat germ if you choose.

Number of servings: 4 smoothies

Nutritional information: Calories: 220, Fat 2g, Carbs 47g, Dietary Fiber 5g, Protein (without protein powder) 8g

[NotSoFunny]

Name of dish/drink: Chicken Casserole

Section of book: Dinner

Description of dish/drink (will be used in the cookbook so be creative!): This casserole heats you up, fills you up, and keeps you full for a long time. its a great wintertime dish, and is very quick and easy to prepare!

Ingredients:
4 large boneless skinless chicken breasts
1 can 98% fat free Cream of chicken condensed soup
1 can 98% fat free Cream of celery condensed soup
1 bag herb seasoned dry stuffing

Preparation: Preheat oven to 350 degrees. Clean all the fat from the chicken breasts. Boil in a large pot with water till fully cooked, but not rubbery. Times will vary depending on thickness of chicken. Remove breasts and set aside to cool slightly. Prepare stuffing with water from chicken. Do not add butter or oil to the stuffing, just water. Set stuffing aside. Open the cans of soup and mix together in a bowl. Do not add water or milk. Shred chicken. In a deep square casserole dish cover bottom with a thin layer of stuffing. Then layer the chicken thinly and evenly. Then layer the soup mix to cover the chicken. Repeat until you have used all the stuffing, chicken and soup mix. Cover top with a light layer of stuffing. Cover with foil or lid and bake for 35 minutes.

Number of servings: approx 10 servings

Nutritional information: Calories: 295, Fat 5g, Carbs 21g, Protein 28g

[diva girl]

Name of Dish: Savory Hubbard Squash Soup

Section of Book: Liquid Recipes?

Ingredients:1 Medium Hubbard Squash, peeled and cubed. (yields about 1.25 pounds of raw squash)
5 cups low sodium chicken broth
4 cups water
1 tsp Garam Masala (a spice found in most grocery stores)
4 sprigs rosemary or thyme, tied together
1/2 cup onion, chopped fine (or 2Tbsp dried minced onion)

Directions:
Preheat oven to 350. Place cubed hubbard squash on cookie sheet. Spray with olive oil Pam. Bake 35-40 minutes or until tender.

Place cooked squash into a soup pot, along with rest of ingredients.
Simmer the above for 35-40 minutes. Blend in batches until smooth. Place mixture back on stove at a simmer for about 15 minutes longer, until thick.

Optional: May add 2tbsp fat free half and half to each cup of soup, adding 20 cals per cup.

Yield: 6 cups

Nutritionals (per cup):
Cals: 102
Fat: 1.8
Carbs 17.6
Protein 6

[diva girl]

Name of Dish: Mushy Man's Cauliflower Puree

Type of Dish: Mushy Vegetable

Ingredients:
1 head cauliflower, cleaned and separated into florets
Skim milk and water, to cover
4 Tbsp low fat cream cheese
salt and pepper to taste

Options: nutmeg

Directions:

Place cut up cauliflower into large stock pot and cover with half milk and half water. Cook at a simmer until tender (approximately 30 minutes)
DRAIN WELL (important so that it does not get too mushy)

Place in food processor with cream cheese and blend. Season to taste.

This is better than it has a right to be!

Yield: 2 Cups

Serving Size: 1/2 Cup
Nutritionals:Cals: 47
Fat: 3g
Carbs: 3.25
Protein: 2.5

[Stitchy]

Name of dish/drink: Chicken Casserole


Preparation: Preheat oven to 350 degrees. Clean all the fat from the chicken breasts. Boil in a large pot with water. Reomove breasts and set aside to cool slightly. Prepare stuffing with water from chicken. Do not add butter or oil to the stuffing, just water.

Ummm, how long boil the chicken?

[NotSoFunny]

hehehe good point. You'd think my technical writing classes would have kicked in by now. Edited and fixed. thank you.

[NotSoFunny]

bump. i know there are a lot of cooks here. lets get this filled!!

[kebsa]

Name of dish/drink: Chicken Burger
Section of book: Dinner/lunch
Description of dish/drink (will be used in the cookbook so be creative!): Very filling and quick/easy to prepare. The chicken stays moist and is suitable for reheating
Ingredients:
3 oz lean gound chicken
approx 1/2 grated carrot
approx 1/2 grated zucchini
1/4 grated onion
1/2 teaspoon dried tarragon (or other herb if preferred)
Preparation:
placed grated vegetables into a bowl along with dried tarragon and mix well. place ground chicken into the bowl and mix through unitil evenly mixed. Divide into 2 burgers- lightly spray a non stick pan with cooking spray and cook burgers over a medium heat until done turning once during cooking. (avoid turing too soon and this will stop them breaking up, these burgers are about 50 % veg so cooking on a medium heat -not too hot will stop vegies from singeing
Number of servings: 1 dinner serve, 2 lunch serves
Nutritional information 174 Calories; 16g protein; 7gram fat; 5gram fibre

[503-250]

My brain is dying slowly as I get older, so I can't remember where I was asked to post this recipe. Please accept my apologies in advance...here's the recipe.

Salmon Burgers w/ Caesar Slaw

1 (14-ounce) can Alaskan salmon, drained and flaked
2 egg whites, lightly beaten
Handful parsley leaves, finely chopped
2 lemons, zested and juiced, divided
3 cloves garlic, finely chopped
3/4 cup Italian bread crumbs, 3 generous handfuls
Salt and pepper
4 anchovies, finely chopped, optional
2 teaspoons Dijon mustard
1 tablespoon Worcestershire sauce, eyeball it
2 tablespoons plus 1/4 cup extra-virgin olive oil, divided
Couple handfuls grated Parmigiano-Reggiano or Romano
2 hearts romaine lettuce, shredded
1 head radicchio, shredded

To flaked salmon, add egg whites, parsley, the zest and juice of 1 lemon, 2/3 of the total amount of chopped garlic, the bread crumbs and lots of black pepper and a little salt. Mix together and form 4 large patties or 8 mini patties.

To a salad bowl add the remaining zest and lemon juice, remaining garlic, chopped anchovies, Dijon mustard, and Worcestershire. Whisk in about 1/4 cup extra-virgin olive oil and cheese. Add lots of black pepper, no salt. Add shredded lettuces to the bowl and toss to coat evenly. Now, season the slaw with salt to taste, if necessary.

Preheat 2 tablespoons, of extra-virgin olive oil, 2 turns of the pan, in a nonstick skillet over medium to medium high heat. Cook salmon patties 2 to 3 minutes on each side for mini patties, 4 minutes on each side for large patties.

Serve salmon patties atop Caesar Slaw.

[lil'bitty]

My brain is dying slowly as I get older, so I can't remember where I was asked to post this recipe. Please accept my apologies in advance...here's the recipe.




It was me who asked for this, and this is a wonderful place to put it. Although I do not do fish (allergic), I look foward to the slaw. LOW CARB!!

[NotSoFunny]

Ok guys, I want to see all of those who posted recipes in the nutrition forum lately to post them here.

Look at the first page of this thread to make sure you follow the right format, and post post post!!!

[tattooedsuess]

Name of dish/drink: Fruit-Cheese Kabobs with Ginger Fruit Dip

Section of book: Appetizers

Description of dish/drink (will be used in the cookbook so be creative!): A fun fruity kabob treat that the whole family will enjoy. Sure to be a favorite at your summer BBQs and family gatherings!

Ingredients:
15 strawberries
30 to 60 green or red seedless grapes
3 mandarin oranges, split into about 8 segments per mandarin
30 pineapple chunks
24 cheese cubes Caraway, Colby, Cheddar, or Monterey Jack
Small skewers or toothpicks
8 oz. soft-style cream cheese
1 cup plain or vanilla yogurt
1/4 cup honey
2 tsp. freshly grated ginger root
1 cup crushed pineapple, drained

Preparation: Set out all ingredients. Make dip first using Cream Cheese (soften first in microwave), Yogurt, Honey, Crushed Pineapple, and Grated Ginger. Set in fridge to chill for one hour. Wash all fruit and set aside. Cut block of cheese into small cubes. Assemble kabobs using fruit and cheese, then chill in fridge. Serve cold with dip.

Number of servings: 10

Nutritional information: Unsure

[sharirism]

I love lasagna , so I made up a mock one ,without noodles. It gives you the feeling of eating it and is wet enough to go down easily!

Shari's Mock Lasagna

1 package of ground white turkey meat(the extra lean)
2 lrg zucchinni's
1 yellow onion
2 jars of Ragu brand PIZZA sauce (or use your fav sauce ,check carbs though)
1 lrg container of FF cottage cheese

This is cooked on stove top.
In large pot spray with cooking spray. Dice up onion. Saute onion. Meanwhile peel zucchinni and chop up. Add to onions. Cook until tender.
Add in turkey meat be sure to chop up with spatula while cooking to get into smaller pieces. Drain. Add in both jars of sauce and cottage cheese.
Heat thoughly.

If you break it up into at least 6 servings this is how it breaks down based on what the packages say.I did not figure in the veggies.

6 servings= 233.33 calories/ 4.3g fat/ 16.3g carb/ 33.3g protein

Of course add what veggies you love. I have even added ricotta to it before. But if you love italian food like I do this is YUMMY!

[DebbieChoos]

I recently purchased Jorge Cruise's "The 3-Hour Diet Cookbook". There are alot of healthy recipes in here that are really band friendly. I found this one, it sounded odd, but it is yummy - it's called the Flat Belly Shake. Most mornings I make shakes in the magic bullet, this recipe requires a blender...warning, warning...do not try this in the magic bullet!!

From the book:

"Flat Belly Shake: The Flat Belly Shake helps reduce what I call "false fat" - the air, fluid and waste that can get trapped in your belly when you don't eat enough fiber. Enjoy this shake three times a week as a meal (breakfast, lunch or dinner) and it will help you shed up to three inches off your belly in one month. Be aware that even though the ingredients take up so much space in the blender, this recipe serves one."

Interesting....since I am already trained to make shakes, this can't hurt -and best of all...it's tasty!

Flat Belly Shake

1/2 cup crushed ice
1/2 cup Kashi GOLEAN Crunch! cereal
1 cup skim milk
1 cup frozen berries
1 tablespoon psyllium husk powder (I used benefiber since I have it on hand)
1 tablespoon flaxseed oil

Combine all the ingredients in a blender and blend until smooth. Pour into a tall glass and serve. Makes 1 serving.

Hope you guys like this...I am enjoying one right now! If you think this shake might be too big, try cutting it in half.

[tattooedsuess]

Name of dish/drink: Two-Step Crunchy Chicken Strips

Section of book: Kids or Main Course/Meats

Description of dish/drink: A fun, easy, and unique way to make eating chicken fun for the whole family!

Ingredients:

Nonstick cooking spray
2 1/2 cups crushed bite-size cheddar fish-shaped crackers or pretzels
2/3 cup bottled lowfat/fat free buttermilk ranch dressing or honey dijon mustard (plus additional for dipping if desired)
1 lb. chicken breast tenderloins

Preparation:

1. Preheat oven to 425 degrees. Line a 15X10X1 inch baking pan with foil; lightly coat foil with cooking spray. Set aside.

2. Place the crushed crackers or pretzels in a shallow dish. Pour ranch dressing or dijon mustard into a separate shallow dish. Dip chicken into the dressing or mustard, allowing excess to drip off; dip into cracker crumbs or crushed pretzels to coat. Arrange chicken in prepared pan. Bake for 10 to 15 minutes or until chicken is no longer pink. Serve with additional sauce for dipping.

Number of servings: 6

Prep time: 25 minutes

Bake time: 13 to 18 minutes

[DebbieChoos]

Stacy requested this...so here it is. Funny I hope you notice that I put this in the cookbook thread!!!!

From this months Cooking Light Magazine:

Spinach-Cheese Bake

1 tablespoon butter, melted
Cooking spray
2 (6-ounce) packages fresh baby spinach
1 1/4 cups (5 ounces) shredded reduced-fat sharp cheddar cheese
3/4 cup (3 ounces) shredded Monterey Jack cheese
1 1/3 cups all-purpose flour (about 5 3/4 ounces)
1 1/2 cups fat-free milk
1 cup egg substitute
1 teaspoon salt
1 teaspoon baking powder
2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1/8 teaspoon ground red pepper

Preheat oven to 350°.

Pour the butter into the bottom of a 13 x 9-inch baking dish coated with cooking spray; tilt dish to coat. Place spinach evenly in bottom of dish; sprinkle evenly with cheeses.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and remaining ingredients in a medium bowl; stir with a whisk until blended. Pour milk mixture over cheese. Bake at 350° for 40 minutes or until lightly browned. Serve immediately.

Yield: 12 servings

CALORIES 157 (34% from fat); FAT 6g (sat 3.7g,mono 1.7g,poly 0.4g); PROTEIN 10.8g; CHOLESTEROL 18mg; CALCIUM 263mg; SODIUM 494mg; FIBER 1.6g; IRON 2.6mg; CARBOHYDRATE 15.1g

Cooking Light, MAY 2007

I cut this in half, it is plenty!! 12 servings was just way too much. BTW - I added some cooked chopped onions (I microwaved them with a little butter and put them on top of the spinach), some garlic powder and some Tony's Chachere's (I put Tony's on/in EVERYTHING!)

This was really tasty!! (goes well with my champagne!)

[KaraB]

White Chili

4 chicken breasts cooked and shredded
3 cans of white beans (strain and rinse)
2-3 cans of low sodium/fat free chicken broth ( When on Mushies I used a little more)
1 tsp. of garlic
1 med. onion chopped
1 (4 oz.) can of green chilies (Mushie stage I just drained a little juice for the flavor)
3/4 tsp oregano
1/8 tsp. black pepper
1 tsp. cumin
1/8 tsp. red pepper


Saute onion and garlic till onion is clear, add chicken, beans, broth, and green chilies. Mix up well and let simmer for about 10-15min. Add oregano, black pepper, cumin and red pepper. Simmer then for about 1 hr. I have done less if I am in a time crunch and it still tastes great.
Great leftover once the flavors have had a chance to absorb.

Can be served with a dollop of fat free/light sour cream and sprinkle of Monterey Jack cheese on top!!

Hope you enjoy! :hungry:

["Just Jess"]

JESSICA'S TURKEY CHILI:

2 lbs. ground turkey (160 g. protein)

2 cans light red kidney beans (26 g.)
2 cans dark red kidney beans (26 g.)
OR
4 cans black soy beans (higher in protein, lower in carbs - WHOLE FOODS)

2 28-oz. cans of diced tomotoes (12 g. per can)
1 28-oz. can of plain totato sauce (7 g.)
5 celery stalks
1 large red onion
2 large green peppers
4 cloves of garlic
Olive Oil
Water

Directions:
- Brown ground turkey in a pan as you clean and dice all the veggies
- pour enough olive oil to coat the bottom of a large stock pot
- sautee veggies for 10 (ish) minutes
- open and rinse beans - throw in pot - stir with veggies!
- open plain tomato sauce and dump in pot (keep can handy!)
- dump 3 cans of water into the mix (then you can toss the can)
- dump in the diced tomatoes - stir!
- add ground turkey last!! STIR!!

Add spices to taste (I never measure!!! :p - I usually just add enough to coat the top of the sauce mixture and then taste in an hour or so and doctor it up if necessary!)
- Chili powder
- Garlic powder
- A few shakes of Red Hot sauce (I do a little pot on the side with a LOT more hotsauce for my "can't be hot enough" BF!!! But not for me!)
- Paprika
- Parsley
- Italian Seasoning
- Ground Pepper

Then give it a GOOD stir, stick a lid on it, set the temp. to Med. until it comes to a boil -- Let it simmer on Med.Low for 2-3 hours or longer... the longer it simmers, the better it tastes!!!! I usually stick one big tupperware in the fridge and another in the freezer for another time! Makes a bunch if you have a family to feed, etc!

For the mushie stage, toss 4-8 oz. in the magic bullet and/or blender and puree away.......... SOOOOOOOOOOOOO good!!!!

:) ENJOY!!!

["Just Jess"]

Mock Mashed Potatoes

Ingredients:
2 10oz pkgs frozen cauliflower (or fresh head)
1 tsp chicken boullion granules
1/4 tsp white pepper
1 tsp minced onion flakes (optional)
2 Tbsp butter
2 Tbsp heavy creamPreheat 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 net grams of carbohydrate per serving.


***also, I've done this dish more simply with just a head of califlower, container of fat free sour cream, fat free shredded cheddar cheese, and paprika! :)

["Just Jess"]

Jessica's Mom's Yummo AMBROSIA! (real easy!)

2-16 oz. cans of LIGHT fruit cocktail (with juice from ONE can only)
OR
1-16 oz. can pinnapple bits AND 1-16 oz. can manderin oranges (with juice from ONE can only)

large tub FF cool whip
16 oz. tub LF cottage cheese
large box orange flavored SF jello (powder only)

Optional additions:
mini marshmellows
coconut

*** mix all above ingredients and chill overnight!!!

[Nana~]

Mock Mashed Potatoes

no recipe here but I wanted to say I tried the Mock Mash potatoes and...
OMG the family loved them! I mean really really loved them!
I made Mock Potatoes and Lime chicken tonight for dinner
My plate shows my 1/2 chicken breast and my potatoes (Thats a salad plate lol)
and for later...
I made the Ambrosia!
YUM!
Thanks so much!
Nana~http://img411.imageshack.us/img411/3189/1000649ud8.jpg

[Nana~]

The Egg MC Muffin! (Cause I’m a MC!)

One Muffin pan sprayed with cooking spray
Heat oven 350

In a bowl scramble one egg at a time mixing in-
(I have found it’s best to do one egg at a time/ per muffin cup. This way you can alter differ peoples breakfast choices)
Pinch Salt, pepper, or whatever herbs you enjoy in your eggs
Then add in your chosen meat-
Diced ham, crumbled bacon etc
Then sprinkle in some shredded cheese

Stir well and pour into your greased muffin pan

Bake on 350 for about 22 min (Oven time vary)

They just pop out of the pan looking like little muffins!
We liked them hot or cold!

(I had a photo of them somewhere here but can’t find them now- so next time I make them I’ll come back and edit the post to add a photo!)

Have fun with it!
Nana~

[MrsS]

I can't find the recipe for lime chicken. Is that on this thread?

[MoOrLess]

thanks for the awesome recipes folks - I cook because i have to lol - that said, now I have 16 new recipes to try! keep on posting!!!

[Nana~]

Lime Chicken by Nana~
This is my est. recipe I don’t normally measure; you can tweak it to taste
Chicken Breasts (6)
Salt (1tsp)
Garlic Powder (1Tblspn)
Onion Powder (1Tblspn)
Lime Juice (1/2 cup or so)
Red Pepper flakes (1Tblspn)
Smoke flavor (2Tblspn)
Herbs I add Dill and Basil (I shake to cover chicken)

I add chicken and all the above in a large zip bag to marinate.
Shake the bag around every once in awhile to coat well.
You can freeze for later- or put in fridge overnight.

Bake on 350 for about 45 Min. (Oven times vary)
You can add a little bit of Limejuice in your pan when you are baking if you really like Lime flavor~

Hope this is helpful!
Nana~

[Neal R.]

sounds great Nana! Need to try that

[MrsS]

That sounds wonderful Nana! It sounds kinda latin flavorish. I'll try it this weekend.

[NikkiPants]

I mad an Eggplant Parmesean dish with no frying a couple weeks ago since m'lady loves Eggplant and we're both banded.

-Slice up an eggplant into thin slices
-Salt and pepper it
-Put it in a baking pan with marinara sauce...I like to make sure the pieces are coated evenly with the sauce to ensure no dryness [Hate golfballs]
-Bake it for like 25 minutes on 350 or until the eggplant is nice and squishy
-Take it out of the oven and throw some skim-milk based mozerella cheese on it and oregano
-Put it back into the oven until the cheese is melted

And BAM! Eggplant Parm with no frying.

It's squishy, so it's good to avoid golfballs with. Plus, it's just veggies, so yay!

[Dr.A]

Faux Lime Mousse

If you can find a place that sells plain, no sugar soy yogurt... squeeze a good amount of lime and add some stevia to taste and whip it all up, put in a nice glass cup with a little scrasped lime peel on top and it is like a lime mousse...yummy! If you can have a little dairy...greek non fat, or low fat yougurt unsweetened and do the same...OMG mmmmm GOOD! and only about 100cals per serving(1 cup).... that is one desseret i have invented for myself... Enjoy!!

Pad Thai:

Oh yes...at Whole foods I found again in the refrigerated section Kelp noodles which are just like rice noodles for dishes like PadThai or other chinese type noodle dishes...have also used them with spaghetti sauce.. they take on the flavor of whatever you put on them and then stir together... anyway...only 8 cals per serving and ZERO carbs!!! and good for you and your thyroid!!

my version of pad thai... prep time 15 minutes you can find most everything already pre-cut.
the noodles...rinse with water keep aside
chicken or vegetable broth about1-2 cups depends how much you make
cilantro...chop it and have it ready
green onions cut in little round pieces
broccoli slaw(stalks are shredded like you would for slaw, in packages like salad) or small bits of broccoli
2 carrots sliced length wise about the size of matches(can also find already cut up)
2 teaspoons of natural peanut butter, snooth
1 clove of garlic
thai red curry paste(1/4 tsp) ot cayenne pepper to taste
Place sliced garlic clove in deep pan with about 2tbsp olive oil,a handful of green onions
add veggies stir fry for a couple of minutes...
add peanut butter and let it melt,
add broth add pepper or curry paste strir all together let simme, add a handful of cilantro just a bit...if sauce is too thick add filterd water or more broth...
add salt if needed
you can add already cooked chicken or beef if you would like
throw in noodles stir until noodles are covered in sauce...if too thick then add broth or water (should not be too watery..sauce should stick to noodles. You are done! serve and sprinkle left over cilantro and green onions on top... enjoy!

squeeze a little lime juice on top

[JDru]

Yum! I love pad thai. We don't have a Whole Foods here, but I'll have to see if Wild Oats carries kelp noodles.

[Greeneyetiger]

Blueberry Banana

Smoothie

Low-Sodium, Soy Food, Dairy-Free, Vegan (http://www.wholefoodsmarket.com/recipes/specialdiets.html)
Adding ground flax offers a healthful boost of omega 3's, fiber and protein. Smoothies are a great dairy-free alternative to a milk shake, satisfying the desire for something sweet, icy cold and creamy.
Serves 2


1 ripe fresh or frozen banana, peeled and cut into 2-inch chunks
1 cup frozen or fresh blueberries
6 ounces blueberry soy yogurt
3/4 cup plain soy milk (more or less to taste)
1 tablespoon finely ground flax seed
1 teaspoon agave nectar, or to taste
1 tablespoon protein powder, optional
1/2 cup ice cubes, optionalIngredient Options: Substitute rice or almond milk for the soy milk.
Combine all of the ingredients in a blender and whirl at top speed for approximately one minute or until smooth. Pour into a glass and enjoy. When making fruit smoothies, adding ice to the blender is a matter of personal choice. If you are using frozen fruit in place of fresh fruit you may elect to omit the ice.
Nutrition Info

Per Serving (323g-wt.): 250 calories (45 from fat), 5g total fat, 0g saturated fat, 10g protein, 45g total carbohydrate (8g dietary fiber, 27g sugar), 0mg cholesterol, 55mg sodium

I got this off of Wholefoods Market site.
This looks sooo yummy. They have some really good recipes on there.

Tina

[Neets]

Here is a simple slow cooker Turkey Chili Recipe:

1 lb ground turkey
1/2 onion chopped
1 16 oz can of tomato sauce (I use the no-sugar added one by Hunt's)
1/2 tsp salt
2 tsp chili powder
1 15oz can kidney beans
1 15oz can pinto beans

Mix everything together and throw in the crock pot on high for 1 1/2 hrs, then low for 1 1/2 hours. You can also season to taste with additional chili powder, cinnamon, garlic powder, or worcestshire sauce for your own extra touch.

[little t]

I feel like my mom just gave me a "talking to"... Very well, here is my "Flat Belly Shake" that I had posted....enjoy

I recently purchased Jorge Cruise's "The 3-Hour Diet Cookbook". There are alot of healthy recipes in here that are really band friendly. I found this one, it sounded odd, but it is yummy - it's called the Flat Belly Shake. Most mornings I make shakes in the magic bullet, this recipe requires a blender...warning, warning...do not try this in the magic bullet!!

From the book:

"Flat Belly Shake: The Flat Belly Shake helps reduce what I call "false fat" - the air, fluid and waste that can get trapped in your belly when you don't eat enough fiber. Enjoy this shake three times a week as a meal (breakfast, lunch or dinner) and it will help you shed up to three inches off your belly in one month. Be aware that even though the ingredients take up so much space in the blender, this recipe serves one."

Interesting....since I am already trained to make shakes, this can't hurt -and best of all...it's tasty!

Flat Belly Shake

1/2 cup crushed ice
1/2 cup Kashi GOLEAN Crunch! cereal
1 cup skim milk
1 cup frozen berries
1 tablespoon psyllium husk powder (I used benefiber since I have it on hand)
1 tablespoon flaxseed oil

Combine all the ingredients in a blender and blend until smooth. Pour into a tall glass and serve. Makes 1 serving.

Hope you guys like this...I am enjoying one right now! If you think this shake might be too big, try cutting it in half.

Ok...so I tried the shake last night. I only made half the receipe since I didn't think I would physically be able to drink an entire serving. I think I lost a few pounds today...not the way I would like to, but a pound is a pound!

[DebbieChoos]

I told you it was alot! Hope it helps, just don't overdo the fiber like Reese does, I think she uses the "fiber energy" to fuel her car....

[little t]

There is no way I would do that 2 days in a row! Maybe I could do it once a week. My stomach was in knots all night last night and all morning at work! Not a good plan! Next time I do it on a Friday night!

[MrsS]

I told you it was alot! Hope it helps, just don't overdo the fiber like Reese does, I think she uses the "fiber energy" to fuel her car....

Very funny :neener: It didn't really have that affect one me....

[Diana57]

Just when you think you've exhausted everything on this site, you discover a place you've never really been to.
I am a very picky eater and like simple things. These are what I make:

chicken breast strips shake in
italian bread crumbs
bake for about 30 minutes at 350 degrees
add jar of spaghetti sauce
and low fat mozarella cheese

I split these up into individual meals and pop them in the fridge to take to lunch. Perfect.

I've depleted my freezer of foods, so I'm going to spend the weekend making up little meals. I'll send along the recipes as I make them.

di

[Belinda L]

I've noticed that a lot of recipees have flaxseed oil -- can anyone tell me what the deal is with working it into recipees -- I know it's beneficial for something but I just wanted to know what so I'll know if I need to get some

[DebbieChoos]

Belinda - Here are a couple of articles that might be helpful:

http://www.healingdaily.com/detoxification-diet/flaxseed.htm

http://www.umm.edu/altmed/articles/flaxseed-oil-000304.htm

http://nccam.nih.gov/health/flaxseed/index.htm

http://www.shirleys-wellness-cafe.com/flaxoil.htm#flax

That should get you started!!

[newlifeat57]

:bump2:

Thought I would revive this thread especially with the holidays coming up. There might be some new ideas out there to cut calories, carbs and/or fats.

Here is one that I use instead of butter. You can make it with butter or any other butter replacement. it is full of flavor and my family can't tell if I've used real butter or Can't Believe It's Not Butter (or other spread).

Mel's Herb butter
1 lb butter/margarine (softened)
Juice of 1/2 lemon
1/2 tsp of dill weed (dry)
2 tsp thyme
1Tbls. Chopped chives
minced garlic cloves

Combine all ingredients and mix well.

[BrendaC]

Jessica I give this chili a 5 star rating. DH an I have loved it. As a matter of fact I made some today without the chili seasoning and added some soup spices and it was great. I halved it today bc it makes so much!Thanks


JESSICA'S TURKEY CHILI:

2 lbs. ground turkey (160 g. protein)

2 cans light red kidney beans (26 g.)
2 cans dark red kidney beans (26 g.)
OR
4 cans black soy beans (higher in protein, lower in carbs - WHOLE FOODS)

2 28-oz. cans of diced tomotoes (12 g. per can)
1 28-oz. can of plain totato sauce (7 g.)
5 celery stalks
1 large red onion
2 large green peppers
4 cloves of garlic
Olive Oil
Water

Directions:
- Brown ground turkey in a pan as you clean and dice all the veggies
- pour enough olive oil to coat the bottom of a large stock pot
- sautee veggies for 10 (ish) minutes
- open and rinse beans - throw in pot - stir with veggies!
- open plain tomato sauce and dump in pot (keep can handy!)
- dump 3 cans of water into the mix (then you can toss the can)
- dump in the diced tomatoes - stir!
- add ground turkey last!! STIR!!

Add spices to taste (I never measure!!! :p - I usually just add enough to coat the top of the sauce mixture and then taste in an hour or so and doctor it up if necessary!)
- Chili powder
- Garlic powder
- A few shakes of Red Hot sauce (I do a little pot on the side with a LOT more hotsauce for my "can't be hot enough" BF!!! But not for me!)
- Paprika
- Parsley
- Italian Seasoning
- Ground Pepper

Then give it a GOOD stir, stick a lid on it, set the temp. to Med. until it comes to a boil -- Let it simmer on Med.Low for 2-3 hours or longer... the longer it simmers, the better it tastes!!!! I usually stick one big tupperware in the fridge and another in the freezer for another time! Makes a bunch if you have a family to feed, etc!

For the mushie stage, toss 4-8 oz. in the magic bullet and/or blender and puree away.......... SOOOOOOOOOOOOO good!!!!

:) ENJOY!!!

["Just Jess"]

glad you liked it!!! it's my GO TO during the mushie stage after fills... so filling and yummy! i almost like it more pureed!!!! all the flavors get married so nicely!

[newlifeat57]

Look what I just came across...... I may have to try these...

No Bake Oatmeal Cookies with added protein:

2 cups Splenda
4 tablespoons cocoa powder
1 teaspoon vanilla
2/3 cup milk
3/4-1 cup peanut butter
6-8 scoops protein powder
3 cups oats


Bring the first 4 ingredients to a boil and remove from heat and let cool to 140 degrees. Add peanut butter, protein powder and oats; mix well. Drop by teaspoonfuls onto waxed paper. Let cool until set.


No-Bake Cheese Cake with added protein:

1 Cup boiling water
1/2 -1 package (1/4 ounce size) Unflavored Gelatin
1/8-1/4 Cup Splenda (you can add 1/8, taste the filling then adjust)
1 Cup Lowfat Cottage Cheese
1 Cup fresh fruit pieces, low-fat caramel sauce or lowfat chocolate sauce
4-6 scoops of protein powder
1 (9 inch) low fat graham cracker pie crust

Stir boiling water into gelatin in small bowl 2 to 3 minutes or until completely dissolved; cool below 140 F. Pour into blender container. Add cottage cheese and protein powder; cover. Blend until smooth; pour over crust.

Refrigerate 1 hour or until set. Arrange fruit on top of cheesecake or pour sauce over individual slices when served. Garnish with thawed fat-free whipped topping.

[wilsonpd64]

Low Carb Crustless Cheesecake

3 eggs
3 packages of fat free cream cheese, softened
15 packages of equal or other artificial sweetner
1 teaspoon vanilla extract

Mix ingredients well and pour into a cake pan prepared with cooking spray. Bake for 30 minutes at 325 degrees or until lightly browned on top. Run knife around edge of pan and turn out onto plate. Chill in refrigerator until cool. Top with fruit, etc. if desired. Serves 8 - 120 calories a slice. 14.5 grams of protein a slice. Wow!

[gregken77]

Ok now you all went and made me hungry! ha ha

[SweetCori]

~covers Greg's eyes and moves him to another part of the forum!~

OMG newlife! My grandma's no bake cookies! I need to try them! I've been sad. Those were one of maybe 3 things she could make without burning. I miss my grandma :-( It'll be a year on the 16th since she passed.

[gregken77]

Name of dish/drink: healthy meatloaf
Section of book: Dinner/lunch
Description of dish/drink (will be used in the cookbook so be creative!): Very filling and quick/easy to prepare. Is suitable for reheating--great for lunch
Ingredients:
1 pkg of lean gound hamburger (regular size pkg)
1 egg
1 med size can tomato sauce
wheat germ
Preparation:
place egg , meat , tomato sauce into a bowl. ( note: can add diced onion or other veggies such as carrot if you like) I hate onion so I leave it out. ) Ok --mix everything in a bowl and start adding in your wheat germ to thicken things up. Add wheat germ until becomes very thick. Put in your little rectangular meatloaf pan, bake at 350 for about an hour. Oh take out ten minutes before done and drain out all of the greese. This is when you can spread alittle ketchup on top or whatever sauce momma use to use in your home and bake the remaining ten minutes. The Wheat germ gives it a different flavor and yeah Its not the same as normal meatloaf but I have eaten this for so long I like it better. Suppose to be very good for you.

[Dragonwillow]

I recently had Ceviche for the first time, I just ate it right out the bowl without a chip (its usually ate with chips) but I'm thinking i could eat it in a lettuce wrap just as easily ...i liked it so went and looked up a recipe ...

Fish Ceviche

Ingredients:

2 lbs of white fish fillets (corvina, halibut, sea bass, tilapia, sole), cut into small square pieces (info figured for tilapia)
2-3 hot peppers, red chilies or serranos, sliced
4 garlic cloves, crushed
4-5 large shallots, peeled and sliced finely
4 Roma tomatoes, seeded and diced very finely
2 bell peppers, 1 orange and 1 yellow, diced finely
20 limes, separated into about 10 limes to cook the fish and 10 limes for the ceviche marinade
1 bunch of cilantro, chopped as finely as possible
1-2 tbs sunflower oil
Salt to taste

Preparation:

Place the raw fish pieces in a glass dish and cover it with salt, hot peppers, crushed garlic, a tablespoon of chopped cilantro, and lime juice from about 10 limes, the fish should be completely covered by lime juice.
Cover the dish with plastic wrap and chill, let the fish cook itself in the lime juice for at least 4 hours.
Place the sliced shallots in a bowl, cover them with warm water and salt, let rest for at least 10 minutes, drain and rinse well.
Once the fish is “cooked” in the lime juice rinse it well, removing the hot peppers, garlic and cilantro.
Combine the fish with the shallots, tomatoes, bell peppers, cilantro, and lime juice from remaining 10 limes, sunflower oil and salt to taste in a large non-reactive bowl, mix well and refrigerate for at least 30 minutes before serving.
Serve with chifles, patacones, popcorn or corn nuts as well as with some good hot sauce or aji.

there are some pictures here...
http://laylita.com/recipes/2008/07/13/fish-ceviche/

Nutrition Facts
User Entered Recipe

8 Servings


Amount Per Serving

Calories 190.1
Total Fat 3.3 g
Total Carbohydrate 23.9 g
Dietary Fiber 5.5 g
Sugars 3.7 g
Protein 23.2 g

[Mork]

Jessica I give this chili a 5 star rating. DH an I have loved it. As a matter of fact I made some today without the chili seasoning and added some soup spices and it was great. I halved it today bc it makes so much!Thanks

This is wonderful chili. I cook and put in 1 cup serving tupperware containers and freeze.

[BAND-of-HOPE]

I'm still in the liquids phaze..but, can't wait to try a bit of this. Sounds yummy!
(Protein Banana Nut Bread - WITHOUT FLOUR!!!!!)

Nik's (interpretation of) Protein Banana Nut Bread

Ingredients

3 very, very, seriously ripe bananas
5 scoops + 1 tbsp vanilla protein powder
3/4 c. Splenda
1/2 c. milk
1/2 c. Egg Beaters (or two eggs)
1/2 tsp cinnamon
1/2 tsp nutmeg
1/8 tsp salt
3 tsp baking powder (yes I did say 3...trust me on this)
1/2 c. chopped walnut pieces

Directions

In a bowl, mash up bananas and add eggs and milk. Set aside.

In another bowl, mix protein powder, baking powder, Splenda, salt and spices and mix well

Mix wet and dry ingredients. Your batter should be pour-able but not too liquidy (like pancake batter).

In yet another bowl, combine a tablespoon of protein powder and the nut pieces and shake. This keeps them from settling to the bottom of your batter. Add to batter.

Pour into a sprayed mini-loaf pan, (I usehttp://www.assoc-amazon.com/e/ir?t=bfgrocery-20&l=btl&camp=213689&creative=392969&o=1&a=B000FCGY76 spray...it helps with extraction)http://www.assoc-amazon.com/e/ir?t=bfgrocery-20&l=btl&camp=213689&creative=392969&o=1&a=B0000VMI3Q and bake in a 350 oven for 15-20 minutes or until a fork inserted into the center comes out clean.

They'll be very puffy out of the oven but will settle down as they cool. I store them in snack-sized zip-top storage bags for grab and go convenience. Obviously it's a little too convenient because two divas discovered my bread and ate it all!

-----------------------shared from the bariatricfoodie blogspot -------

[BAND-of-HOPE]

This sounds great to have on hand....(Now, just to get off clear liquids so I can drink it)


Protein Hot Chai Mix

6 scoops vanilla protein powder
1.5 cups non-fat powdered milk
3/4 cup instand unsweet tea mix
3/4 cup Splenda
1t. cinnamon
1t. ground ginger
1t. ground cloves
1t. cardamon (I don't usually use this)


Mix all dry ingredients in bowl until well blended. Add 1/2 cup of mixture to mug and add either splash of cold milk or water -- stir to create smooth paste (so you don't get lumpy protein powder). Add 8oz hot water and mix well. You can top with Light Redi Whip and a sprinkle of chai spice or drink it naked. (The drink is naked, not you.)


Recipe makes 7 half-cup servings. Calculation below is without the "splash of milk" when you're mixing the tea. If you use RediWhip -- it adds about 20 calories.


Calories: 146
Fat: 1g
Carbs: 9g
Protein: 27g
-----------------------Shared from bariatricfoodie blogspot ----------

[duckey060504]

looks really good, but I was wondering what the serving size is. thanks

Name of dish/drink: Chicken Casserole

Section of book: Dinner

Description of dish/drink (will be used in the cookbook so be creative!): This casserole heats you up, fills you up, and keeps you full for a long time. its a great wintertime dish, and is very quick and easy to prepare!

Ingredients:
4 large boneless skinless chicken breasts
1 can 98% fat free Cream of chicken condensed soup
1 can 98% fat free Cream of celery condensed soup
1 bag herb seasoned dry stuffing

Preparation: Preheat oven to 350 degrees. Clean all the fat from the chicken breasts. Boil in a large pot with water till fully cooked, but not rubbery. Times will vary depending on thickness of chicken. Remove breasts and set aside to cool slightly. Prepare stuffing with water from chicken. Do not add butter or oil to the stuffing, just water. Set stuffing aside. Open the cans of soup and mix together in a bowl. Do not add water or milk. Shred chicken. In a deep square casserole dish cover bottom with a thin layer of stuffing. Then layer the chicken thinly and evenly. Then layer the soup mix to cover the chicken. Repeat until you have used all the stuffing, chicken and soup mix. Cover top with a light layer of stuffing. Cover with foil or lid and bake for 35 minutes.

Number of servings: approx 10 servings

Nutritional information: Calories: 295, Fat 5g, Carbs 21g, Protein 28g

[duckey060504]

Name of dish/drink: Mushroom pizza

Section of book: Dinner

Description of dish/drink (will be used in the cookbook so be creative!): a low carb alternative to pizza.

Ingredients: 1 large portabella mushroom (nutritional values based on 3oz)
2 tbsp pizza sauce
1/4 c. fat free mozzarella cheese
any other pizza toppings you like

Preparation: use large portabella mushroom de spore it. Lightly brush with olive oil and bake it on 350 for 4 minutes, remove, turn it upside down so the top of the cap is facing down, add your toppings of choice, broil on high for about 5-8 minutes
Number of servings: 1-2 band servings
Nutritional information: (for whole thing)
Calories 74.5 Total Fat .45g Cholesterol 5mg Sodium 350mg Carbs 7.3g dietary fiber 1.55g sugars 2.25g Protein 11.35g

[duckey060504]

Dont have any of the extra info at the moment but this is 32g protein per serving.
Turkey Eggplant casserole
Ingredients:
28 oz low-sodium marinara sauce (such as Amy's brand)
1 eggplant, sliced into 1/4-inch slices
1 lb extra lean ground turkey breast (such as Foster Farms brand)
8 oz grated part-skim mozzarella cheese


Preheat oven to 375ºF.
Spoon 1/2 cup of marinara sauce into baking dish.
Place about half of the eggplant slices in the dish.
Top with 1/2 ground turkey.
Cover with 1 cup marinara sauce and 1/3 of the cheese.
Repeat the layer, finishing the casserole with the rest of the cheese.
Cover with foil.
Bake in preheated oven for 45 minutes.
Remove foil and bake an additional 20 minutes.
Let stand 10 minutes before serving.
Makes 6 servings.

[breezy]

For those that are still on the liquid phase or those that are on liquids after a fill.

I tried this out yesterday and absolutely LOVED it!!

Apple Pie Protein Shake :yummy:

8 oz. of whatever "milk" product you use (I used unsweetened vanilla almond milk)

One serving of vanilla protein powder of your choice. (I use Protizyme Vanilla Cake)

3 Tbsp of No Sugar Added Apple Pie Filling (I used Comstock No Sugar Added)

1/4 teaspoon of ground allspice

3 ice cubes.

Blend at high speed for 45 seconds.


Nutritional Breakdown:

Calories: 181

Sugars: 2.7g

Carbs: 6.5 g

Protein: 26 g

[MoOrLess]

YUM!!!! thanks for sharing - I have to try this protein shake!