Ornish Diet Soups and Salads

Fresh Tomato Soup

Serves 4, Serving Size: 1 cup
77.5 Calories 1.2g Fat 0mg Cholesterol 17.1g Carbohydrate 3.1g Protein 30.mg Sodium (with no salt added)

Ingredients:

• 4 pounds Fresh tomatoes, peeled, seeded, and coarsely chopped
• 1/2 cup Vegetable Broth
• 1/4 cup Chopped onion
• Salt

1. In a medium nonreactive saucepan, combine tomatoes, broth, onion, and salt to taste.
2. Bring to a boil over high heat.
   
3. Reduce heat to moderate and cook until onion is tender, about 15 minutes.

Moroccan Bean Soup

Serves 8

Nutritional Analysis Per Serving:
Calories 301 Dietary Fiber 20g
Total Fat 1.5g Sugars g
Saturated Fat 0g Protein 20g
Cholesterol mg Vitamin A 0%
Total Carbohydrate 55g Vitamin C 0%
Sodium 375mg Calcium 0%
Iron 0%

Ingredients:

• 1 cup Kidney beans, canned, drained, rinsed
• 1 cup cooked Black Beans
• 1 cup Chickpeas, canned, drained, rinsed
• 1 cup cooked Great Northern Beans
• 1 cup Lima Beans (frozen)
• 1 cup Lentils, dry, rinsed
• 1 cup Split Peas, rinsed
• 1# Diced Canned Tomatoes
• 2 Tbsp. Lemon Juice
• ½ tsp. Ground Ginger
• ½ tsp. Turmeric
• ½ tsp. Cumin
• ½ tsp. Ground Cinnamon
• ¼ tsp. Black Pepper
• 1 bunch Fresh Cilantro, chopped
• 8 leaves Fresh Mint, chopped
• ¼ tsp. Cayenne Pepper
• 1 tsp. Paprika

Recipe Directions:

1. Combine all beans in large pot and add water to cover.
2. Add onions, tomatoes, lemon juice and spices.
3. Heat to boiling, then reduce to simmer.
4. Simmer, covered, 1 hour until beans are tender.
5. Stir in cilantro, mint, cayenne and paprika and simmer 15 minutes.

Quick Black Bean Soup

Serves: 4 - Serving Size: 1 1/2 cups
164 Calories 0.7g Fat 0mg Cholesterol
32.5g Carbohydrate 8.6g Protein 578.0mg Sodium

Ingredients:

• 1 c. Diced onion
• 2 cloves Garlic, minced
• 1 1/4 c. Vegetable Broth, or more to taste, homemade or store-bought
• 2 cans Black beans 15 oz.
• 1 can Diced tomatoes 15 oz.
• 1 c. Diced peeled russet-type baking potato
• 1/2 tsp. Dried thyme
• 1/2 tsp. Dried cumin
• 1/2 tsp. Tabasco sauce, or to taste
• Garnishes: Diced red onion or green onion, minced cilantro or parsley

Recipe Directions:

1. Combine onion, garlic, and 1/4 cup vegetable broth in a large pot.
   
2. Bring to a simmer and simmer until onions are softened, about 5 minutes.
   
3. Add 1 cup of broth, black beans with their juice, tomatoes, potatoes, thyme, and cumin.
   
4. Bring to a simmer, cover, adjust heat to maintain a simmer, and cook until potatoes are tender, about 25 minutes.
   
5. Thin soup if necessary with a little more vegetable broth.
   
6. Add Tabasco.
   
7. Taste and adjust seasoning.
   
8. Serve hot, topping each portion with some of the onion and herbs, or pass the garnishes separately at the table.

Arugula Salad with Corn and Red Onions

Serving size: 2 cups Serves 4
76.5 Calories 0.72 g Fat 0 mg Cholesterol
17.0 g Carbs 3.8 g Protein 87.5 mg Sodium

Ingredients:

• 4 c. Mixed baby salad greens
• 1 bunch (4 oz.) Arugula, stems removed
• 1 1/2 c. Corn, fresh or thawed frozen kernels
• 1/2 Red onion, thinly sliced
• 2 T. Seasoned rice vinegar
• 1 T. Nonfat bottled Italian salad dressing

1. In a medium bowl, combine mixed greens, arugula, corn, red onion, vinegar, and nonfat dressing.
   
2. Toss gently to coat all ingredients with dressing.
   
3. Serve immediately.

Cauliflower Salad

Ingredients:

• 1/2 head Cauliflower
• 1 bunch Broccoli
• 1-2 Carrots
• 4-6 Green Onions with Tops
• 1/2 bag Veggie Shreds
• 1/2 Cup Golden Grapes

Chop up all vegetables and mix together.

Dressing

• 1 Cup Fat Free Mayonnaise
• 1 -2 T. Vinegar (or Rice Vinegar)

1. Mix the dressing ingredients. May sweeten with artificial sweetener to taste.
2. Pour over vegetables and refrigerate.

Eggless Salad

Yield: 10 - 1/2 cup servings

Ingredients:

• 2 pounds Soft Tofu
• 1/2 cup Fat-free Mayonnaise
• 3 tbsp. Dijon Mustard
• 1 tsp. Cayenne
• 1/2 tsp. Turmeric
• 2 tbsp. Chopped flat-leaf parsley
• 1 tbsp. Chopped Fresh Dill
• 1/2 cup Diced Green Onions
• Salt & Pepper To Taste

Recipe Directions:

1. Place the tofu in a mixing bowl and mash with a wooden spoon.
2. Mix in the remaining ingredients and combine well.
3. Chill slightly, then serve on a bed of mixed greens, on crackers , or as a sandwich.
   

Gazpacho Salad

Serves 5

Nutritional Analysis Per Serving:
Calories 22 Dietary Fiber 1g
Total Fat 0.2g Sugars g

Ingredients:

• ½ cup Low Sodium Vegetable Broth
• ¼ cup Red Wine Vinegar
• 2 Tbsp. Lemon Juice
• ¼ tsp. Pepper
• ½ tsp. Garlic, minced
• 2 cups Diced Tomatoes
• 2 cups Diced Cucumbers
• 1 cup Green Pepper, diced
• ½ cup Chopped Red Onion

Recipe Directions:

1. Shake together: broth, vinegar, lemon juice, pepper and garlic.
2. Pour over vegetables.
3. Mix.
4. Cover and refrigerate 1 to 2 hours to blend flavors.

Grapefruit & Black Bean Salad

Serves: 4
Nutritional Analysis Per Serving :1/2 cup
Calories 70 Dietary Fiber 2g
Total Fat 0g Sugars 7g
Saturated Fat Protein 3g
Cholesterol 0mg Vitamin A 8%
Total Carbohydrate 15g Vitamin C 60%
Sodium 5mg Calcium 4%
Iron 4%

Ingredients:

• 1 cup Grapefruit Segments
• 1/2 Tomato, diced
• 1 small Cucumber, diced with peel
• 1/4 cup Red Onion, diced
• 1/2 cup Cooked Black Beans
• 2 Tbsp. Fresh Chopped Cilantro
• 1 Tbsp. Fresh Mint (optional)

Recipe Directions:

1. Cook black beans.
   
2. Drain and rinse.
   
3. Combine with other ingredients.

Pepper Slaw

Serves: 8
Nutrition Facts per ½ cup:
<1g>

2 3/4 c. Green cabbage,shredded

1 c. Purple cabbage, shredded

1/2 c. Green pepper, diced

1/4 c. Carrots, shredded

2 T. Granulated sugar

1/4 c. Cider Vinegar

1/2 T. Water

1/2 T. Ground black pepper

Recipe Directions:

1. Fill a large bowl with ice-cold water, and soak the cabbage for 30 minutes. Drain well.
2. Toss cabbage in another large bowl with peppers and carrots.
3. Whisk together sugar, vinegar, water and pepper. Pour dressing over vegetable mixture and toss well.
4. Refrigerate slaw for at least 2 hours before serving.

Quinoa Vegetable Salad

Serves = 1/2 cup (yields 2 quarts)

Nutritional Analysis Per Serving:
Calories 109 Dietary Fiber 2.8g
Total Fat 1.6g Sugars g
Saturated Fat g Protein g
Cholesterol mg Vitamin A %
Total Carbohydrate g Vitamin C %
Sodium 53mg Calcium %
Iron %

Ingredients:

• 1 cup Uncooked Quinoa
• 2 cups Low Sodium Vegetable Broth
• 2 Ripe Tomatoes, diced
• 1 large Cucumber, diced
• 1 cup Celery, diced
• 1 cup Fresh Parsley, chopped
• 1 cup Fresh Mint Leaves, chopped
• ½ cup Fresh Carrots, shredded
• 4 Green Onions, chopped
• 1 clove Garlic, minced
• ½ cup Fresh Lemon Juice

Recipe Directions:

1. Rinse the quinoa in a medium strainer; drain.
2. Place in a kettle with the vegetable broth and bring to a boil.
3. Reduce the heat, cover, and simmer for 10 to 15 minutes, or until all the water is absorbed. Transfer the quinoa to a large bowl.
4. Add the tomatoes, cucumber, celery, parsley, mint, carrots, green onions, and garlic.
5. Toss with the lemon juice.
6. Chill at least one hour before service.

Ornish Diet Side Dishes

Baked Artichoke

Ingredients:

• 2 - 14 ounce cans of quartered artichoke hearts - drained
• ½ cup grated fat-free parmesan cheese
• ¼ cup grated fat-free mozzarella cheese
• ¾ cup fat-free mayonnaise
• l tablespoon honey mustard
• ½ teaspoon ground black pepper
• ½ teaspoon garlic salt

Recipe Directions:

1. Place ingredients in a food process or blender and process until chunky.
2. Coat a small casserole dish with non-stick cooking spray.
3. Place artichoke mixture in the dish, top with a sprinkle of parmesan, cheddar or mozzarella cheese, a touch of parsley and a touch of dill.
4. Bake at 350 degrees F. for 25 – 30 minutes or until cheese is golden brown.
5. Serve with sliced wheat pita bread or fat-free wheat crackers.

Bruschetta Florentine

Ingredients:

• 1 package (10 oz.) Frozen chopped spinach, thawed and squeezed dry
• 1 cup shredded Nonfat or soy mozzarella cheese
• 3/4 cup Chopped plum tomatoes (about 2 1/2 medium)
• 2 tbsp. Finely chopped onion
• 1 tbsp. Finely chopped fresh basil
• 1 tsp. Crushed fresh garlic
• 4 - 1 Whole-wheat submarine sandwich rolls, each 6" long or
• Loaf french bread, 24" long

Recipe Directions:

1. Combine the spinach, mozzarella cheese, tomatoes, onions, basil and garlic in a medium-sized bowl and stir to mix. Set aside.
2. Slice each roll into 12 (1/2 inch) slices. If you are using French bread, slice the French bread into 48 (1/2 inch) slices. Arrange the slices on a baking sheet and bake at 300 degrees for 15 minutes, or until crisp and lightly browned.
3. Spread each slice with 1 slightly rounded tablespoon of the spinach mixture. Increase the oven temperature to 400 degrees and return appetizers to the oven for 15 minutes, or until the cheese is melted.

Citrus Tofu

Serves 4

Ingredients:

• 4 oz. Tofu, diced in ¼ inch pieces
• ¼ cup Orange Juice
• ¾ tsp. Lime Juice
• ¼ tsp. Lite Soy Sauce
• 1 Tbsp. Shredded Carrots
• 1 Tbsp. Red Onion
• 1 Tbsp. Green Pepper, diced
• 1/3 tsp. Fresh Ginger, minced
• ½ tsp. Grated Orange Peel
• 1/3 Tbsp. Fresh Basil
• ¼ cup Green Beans, cut in ½ inch pieces
• 1 Tbsp. Corn
• 1 1/3 cup (dry volume) Whole Wheat Spiral Noodles

Recipe Directions:

1. Cook noodles according to package directions. Drain.
2. Toss tofu with soy sauce, orange and lime juices.
3. Add remaining ingredients. Toss and refrigerate till service. Keep cold (below 41 degrees) for service.

Flax Muffins
Serves: 18

Nutritional Facts per muffin:
Calories 120 Total Fat 2.5g
Saturated Fat 0g
Cholesterol 0mg Sodium 220mg Total Carbs 23g Dietary Fiber 3g
Sugars 10g Protein 4g Vitamin A 25% Vitamin C 4% Calcium 4% Iron 8%

Ingredients:

• 1/2 c. Whole Wheat Flour
• 1 c. All Purpose Flour
• 3/4 c. Ground Flax
• 3/4 c. Oat Bran
• 1/2 c. Brown Sugar
• 2 tsp. Baking Soda
• 1 tsp. Baking Powder
• 1/4 tsp. Salt
• 2 tsp. Cinnamon
• 1 1/2 c. Grated Carrots
• 1 c. Pineapple Tidbits, drained
• 1/2 c. Raisins
• 1/3 c. & 1 T. Egg Substitute
• 2 T. Unsweetened Applesauce
• 1 tsp. Vanilla
• 1 c. Skim Milk
• 1 T. Lemon Juice

Recipe Directions:

1. Mix dry ingredients.
   
2. Stir in carrots, pineapple and raisins.
   
3. Combine egg substitute, milk, lemon juice, applesauce and vanilla in a separate bowl.
   
4. Add liquids to dry ingredients, stir until moist (batter will be lumpy).
   
5. Bake at 350° for 15-20 minutes. Take out of pan as soon as possible to cool.

Football Beans

Ingredients:

• 1/4 Cup Cider Vinegar
• 1/4 Cup Yellow Mustard
• 3/4 Cup Ketchup
• 1/2 Cup Fat Free Italian Dressing
• 1 Tablespoon Garlic Powder
• 1 Tablespoon Black Pepper
• 1 Large Green pepper (chopped)
• 1 Large Onion (chopped)
• 3 cans Bush's Vegetarian Baked Beans

Recipe Directions:

1. Combine all ingredients and bake for 100 minutes (stir at 60 minutes)

Indian Rice

Serves 6

Ingredients:

• 6 oz. dry Brown Rice
• ¾ tsp. Minced Garlic
• ½ cup Diced Onion
• ½ tsp. Ground Cumin
• ¼ tsp. Ground Coriander
• ¼ tsp. Ground Cayenne
• 1 ½ tsp. Curry Powder
• 1 cup Green Beans, French Style
• 1/3 cup Broccoli Florets
• ¾ cup Fresh Spinach
• ½ cup Diced Fresh Cucumber
• ½ cup Diced Fresh Tomato

Recipe Directions:

1. Cook rice in seasonings and water.
2. Add green beans, broccoli and spinach and heat until vegetables are al dente.
3. Mix cucumbers and fresh tomatoes.
4. Garnish with cucumber, fresh tomato mix during service.

Serving is 6 oz. volume.

Praline Sweet Potato Casserole

Serves 10

Ingredients:

• 4 cups cooked, mashed sweet potatoes
• 3 TBSP Smart Squeeze
• 1/3 cup orange juice
• ¼ cup brown sugar
• 2 tbs. Brandy
• ½ tsp. ground ginger or 1 tsp. freshly grated ginger
• 1 tsp. salt
• 1/8 tsp. pepper
• 1 tsp Grated orange peel (more if preferred)
• ½ tsp. Cinnamon

Topping

• 1/3 cup brown sugar
• ½ tsp. cinnamon

Recipe Directions:

1. Combine all ingredients.
2. Mix well with an electric beater.
3. Pour into a 2 quart casserole dish sprayed with Pam.
4. Spread with praline topping.
5. Combine all ingredients and mix until well blended.
6. Bake at 350 F. for 30 minutes.

Roasted Peppers
Ingredients:

• Red, Yellow, or any thick, meaty pepper
• Fresh Mint, Chopped
• Fresh Garlic, Chopped
• Pinch Thyme
• Pinch Basil
• Pinch Oregano
• Pinch Salt

Recipe Directions:

1. Cut peppers in quarters or roast whole if you choose.
2. Place peppers on grill, top of stove, broiler or char-broiler to roast.
3. Remove blackened skins from peppers – do not run under water.
4. Combine peeled pepper and any juice in plastic bag with garlic and mint.
5. Keep in bag for 10-15 minutes. This will steam and save any juice.
6. Add basil, thyme, oregano, and salt and let sit for 24 hours.

Sweet and Sour Succotash

Ingredients:

• 1/2 bag Lima Beans
• 1/2 bag Corn (frozen)
• 1 can Garbanzo Beans (drained)

Recipe Directions:

1. Cook Lima Beans and Corn together when they are done, drain in a colander.
2. Add red pepper, onions, garlic, parsley, basil, cilantro, and oregano to taste.
3. To make dressing, combine 1/4 to 1/2 cup Rice vinegar with artificial sweetener, black pepper and red pepper to taste.

Sweet Potato Soufflé

Serves 6-8

Ingredients:

• 3 cups mashed, peeled, cooked sweet potatoes (about 2 large)
• ¼ cup brown sugar (or tbs. brown sugar and ½ tsp. Sweet ‘N Low Brown)
• 4 Egg Beaters, beaten
• ¼ cup light rum (or 1 tsp. rum extract)
• ½ to 1 tsp1 cinnamon

Recipe Directions:

1. Preheat oven to 350 degrees.
2. Combine mashed sweet potatoes with the rest of the ingredients.
3. Beat well with a hand mixer.
4. Fold into a 2-quart baking dish that has been sprayed with a non-fat cooking spray.
5. Bake for 45-50 minutes or until a knife inserted into the center comes out clean and top is firm and golden brown.

Tabouleh Couscous

Serves 12

Nutritional Analysis Per Serving:
Calories 90 Dietary Fiber 3g
Total Fat .5g Sugars 1g
Saturated Fat 0g Protein 3g
Cholesterol 0mg Vitamin A 15%
Total Carbohydrate 18g Vitamin C 25%
Sodium 25mg Calcium 4%
Iron 10%

Ingredients:

• 2 cups Water
• 1 ½ tsp. Low Sodium Vegetable Base
• 1 ½ cups Whole Wheat Couscous, dry
• ¼ cup Diced Fresh Tomatoes
• ¼ cup Diced Onion
• 1 cup Chopped Fresh Parsley
• 1 cup Fresh Mint, chopped
• ½ cup Corn, frozen, thawed
• 1 tsp. Minced Garlic
• 1 Tbsp. Fresh Lemon Juice

Recipe Directions:

1. Bring vegetable broth and lemon juice to a boil in a large saucepan; stir in couscous.
2. Cover, remove from heat, and let stand 5 minutes.
3. Fluff with a fork, and cool quickly to 41 degrees or below.
4. Stir in chopped tomato and remaining ingredients.

Vegetables with Rice

Ingredients:

• 4 pattys soy sausage
• 1 large onion (diced)
• 1 package frozen pepper stir fry
• 1 package frozen broccoli
• 1 can diced tomatoes
• to taste salsa
• ½ to 1 cup water

Recipe Directions:

1. Grated fat free cheddar cheese.
2. Cut sausage in small cubes and cook sausage with diced onion.
3. Add peppers, broccoli, and tomatoes.
4. Add water for desired moisture.
5. Add salsa for taste.
6. Sprinkle fat free cheddar cheese prior to serving.
7. Cook brown rice and serve with vegetable mixture.
   

Black Bean and Corn Salsa

Serves: 8

Calories: 90 Sugars: 3g
Total Fat: .5g Protein: 5g
Total cholesterol: 0mg Vitamin A: 6%
Sodium: 0mg Vitamin C: 25%
Total carbohydrate: 19g Calcium: 2%
Dietary fiber: 4 g Iron: 6%

Ingredients:

• 3/4 cup and 2 tbsp. Black beans dry
• 2 cups Corn, frozen, thawed
• 1 large Red tomato, fresh, diced
• 1 Green pepper, diced
• 1/3 Cup Fresh cilantro, diced

Recipe Directions:

1. Soak black beans overnight. Rinse and cook.
2. Mix with corn, fresh diced tomatoes, green peppers, and cilantro.
3. Keep cold for service.

Black Bean Sauce

Serving size: about 1/3 cup Makes 3 cups
66 Calories 0.4 g Fat 0 mg Cholesterol
12.8 g Carbs 3.8 g Protein 208.7 mg Sodium (with no salt added)

Ingredients:

• 1/2 c. Onion, diced
• 1 tsp. Garlic, minced
• 1 (15 oz.) can Black beans
• 1 (15 oz.) can Tomato sauce
• 1/2 tsp. Ground cumin
• 1 tsp. Ground coriander
• 1 tsp. Chili powder

1. In a saucepan, combine onion, garlic, and 1/4 cup water.
   
2. Bring to a simmer and simmer until liquid evaporates and onion is transparent, 3 to 5 minutes.
   
3. Stir in black beans with their liquid, tomato sauce, cumin, coriander, and chili powder.
   
4. Simmer, covered, until flavors are blended, 15 to 20 minutes.
   
5. Stir occasionally to prevent sticking; thin if needed, with a little water.
   
6. Season to taste with salt and pepper.

Spicy Ginger Orange Sauce

Ingredients:

• 2 c. Vegetable broth
• 2 T. Soy sauce
• 2 c. Orange juice
• Alter to taste Tien Tsin Peppers (chopped)
• 1 T. Ground ginger
  

1. Thicken with corn starch.
   
2. Add 2 tablespoons of brown sugar to sweeten with one quart of sauce.
   
3. Simmer 20 minutes.
   
4. Sauce is good for stir fries.

Spinach Dip

Serves: 4 cups dip
Nutritional Analysis Per Serving
Calories Dietary Fiber g
Total Fat Sugars g
Saturated Fat g Protein g
Cholesterol mg Vitamin A %
Total Carbohydrate g Vitamin C %
Sodium mg Calcium %
Iron %

Ingredients:

• 1 package (10 oz.) Frozen chopped spinach, thawed and squeezed dry
• 1 container (16 oz.) Fat free sour cream
• 1 cup Fat free mayonaise
• 1 package Knorr vegetable recipe mix
• 1 can (8 oz.) Water chestnuts, drained and chopped (optional)
• 3 Green onions, chopped (optional)

Recipe Directions:

1. Combine all ingredients and chill. Serve with your favorite dippers.

Beets and Carrots with West Indian Spices

Ingredients

• 1 pound beets (about 4 medium)
• 1 pound carrots sliced
• 2 tablespoons ginger root grated fresh
• 1/2 cup brown sugar
• 1/2 cup orange juice
• 1/4 cup cider vinegar
• 1 x orange zest grated
• 1/2 teaspoon cinnamon ground
• 1/2 teaspoon mace

Directions

1. Wash the beets well and cut off the leaves, leaving an inch or so of stem.
2. Cover with cold water, bring to a boil and simmer, covered until tender, about 40 minutes.
3. Drain and cover with cool or lukewarm water.
4. When cool enough to handle, slip off the skins.
5. Cut the beets into slices or chunks.
6. Peel and cut the carrots into slices or chunks, resemling the beets in size and style.
7. Steam or boil in lightly salted water about 5 minutes or until tender but not soft.
8. Drain.
9. Combine the ginger, sugar, orange juice, vinegar, orange zest and spices in a saucepan and bring the mixture to a simmer.
10. Cook until thickened.
11. Simmer the cooked beets and carrots in this sauce for about 5 minutes.

Note: Alternatively, you may bake the beets in a foil-covered pan for about an hour.
When cool, slip off the skins. Cut the beets into slices or chunks.
Since I didn't want to waste the beet tops, I sliced the green beet tops and steamed them and when I combined the sauce with the cooked beets and carrots, I also added the steamed beet tops.

LOW CARB PEANUT BUTTER & CHOCOLATE BROWNIE TREAT

2 ounces cream cheese
1 tablespoon natural peanut butter
1 tablespoon butter
1 egg
1 teaspoon vanilla extract
2 tablespoons granular Splenda or equivalent liquid Splenda
1 tablespoon cocoa

Put the first 3 ingredients in a small microwaveable bowl; cook on HIGH 30 seconds until the cream cheese and butter are soft. Beat with a fork until smooth. Add the remaining ingredients and whip briskly with a fork until well blended. Scrape down the sides of the bowl. Microwave on HIGH 2-3 minutes, or until set. Cool or chill before serving.

Makes 1-2 servings

With granular Splenda:
Per Recipe: 499 Calories; 44g Fat; 15g Protein; 12g Carbohydrate; 3g Dietary Fiber; 9g Net Carbs
Per 1/2 Recipe: 249 Calories; 22g Fat; 8g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs

With liquid Splenda:
Per Recipe: 487 Calories; 44g Fat; 15g Protein; 9g Carbohydrate; 3g Dietary Fiber; 6g Net Carbs
Per 1/2 Recipe: 243 Calories; 22g Fat; 8g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

WW Core Multi-grain Muffins

Servings | 12
Estimated POINTS® value per serving | 1

Ingredients
1/2 c uncooked cornmeal
1/2 c uncooked oatmeal
1/2 c uncooked cream of wheat
1/2 c nonfat dry milk
2 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
2 eggs
1/2 c unsweetened applesauce
1 medium ripe banana
1 tsp vanilla extract
1 c chopped apple

Instructions

1. Pre-heat oven to 350 degrees. Prepare 12 muffin tins with muffin papers.
2. Mix all dry ingredients in mixing bowl. In a blender mix eggs, applesauce
3. banana and vanilla until smooth. Combine dry and liquid ingredients. Fold in chopped
4. apples.
5. Drop batter into muffin tins.
6. Bake for 20 minutes or until tops are firm.

The Ornish Diet

Have you ever heard of the Ornish diet? I was watching a program about it yesterday and I have never heard of it. Here is what I could find out about it:

Dean Ornish’s Diet Outline

Meat, poultry, and fish aren’t recommended. The only dairy allowed is fat-free yogurt, milk, fat free cheeses, and egg whites.

Foods not allowed are; all fats, oils, nuts, seeds, avocados, refined carbohydrates (including sugar, white rice, and white flour).

Other than these ‘banned’ foods, the diet allows you to eat all you want without any weighting or measuring. What’s left is predominantly fruit and vegetables, and grains.

What You Can Eat

Ornish counsels that we will find success not by restricting calories, but by watching the ones we eat. He breaks this down into foods that should be eaten all of the time, some of the time, and none of the time.

The following can be eaten whenever you are hungry, until you are full:

* Beans and legumes
* Fruits -- anything from apples to watermelon, from raspberries to pineapples
* Grains
* Vegetables

These should be eaten in moderation:

* Nonfat dairy products -- skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites
* Nonfat or very low-fat commercially available products --from Life Choice frozen dinners to Haagen-Dazs frozen yogurt bars and Entenmann's fat-free desserts (but if sugar is among the first few ingredients listed, put it back on the shelf)

These should be avoided:

* Meat of all kinds -- red and white, fish and fowl (if we can't give up meat, we should at least eat as little as possible)
* Oils and oil-containing products, such as margarine and most salad dressings
* Avocados
* Olives
* Nuts and seeds
* Dairy products (other than the nonfat ones above)
* Sugar and simple sugar derivatives -- honey, molasses, corn syrup, and high-fructose syrup
* Alcohol
* Anything commercially prepared that has more than two grams of fat per serving

That's it. If you stick to this plan, you will meet Ornish's recommendation of less than 10% of your calories from fat, without the need to count fat grams or calories. (The Ornish diet is 10% fat, 20% protein, and 70% carbohydrates. According to his book "Eat More, Weigh Less," the typical American diet is 40% fat, 20% protein and 40% carbohydrates.) To complement the diet, Ornish advocates physical activity and meditation. Ornish suggests eating a lot of little meals because this diet makes you feel hungry more often. You will feel full faster, and you'll eat more food without increasing the number of calories.

Sample Meal Plan

Breakfast
Whole grain cereal with fat-free yogurt
orange juice

Lunch
Baked potatoes stuffed with fat-free cheese and spinach
Broccoli
Potato salad with fat-free dressing
Green salad and fresh fruit

Dinner
Bread with tomatoes and capers
Wholemeal pasta with vegetables
Peaches in wine

Drinks
Water, tea, coffee, skim milk, juices.

Instructions

Step1
Plan to eat an abundance of fresh fruits, vegetables, grains and legumes (such as beans). Small amounts of nonfat dairy products and eggs are allowed. Avoid meat, oils and simple carbohydrates such as sugar, other sweeteners, white flour products and alcohol.
Step2
Stock your pantry with plenty of fat-free foods, including canned products (beans, fruit, soups, vegetable broth and chili); snacks such as rice cakes, popcorn, chips and crackers; whole-grain cereals; pasta and pasta sauce; and fresh fruits and vegetables.
Step3
Add more herbs and spices to your pantry. This will keep your dishes flavorful and interesting. Also, keep plenty of vinegar (rice, balsamic, red and cider) on hand, as it nicely enhances the flavor of any dish.
Step4
Sauté vegetables in vegetable broth, wine or water instead of oil. Substitute broth for water in recipes. This will add more flavor to your meals.
Step5
Think about using tofu and nonfat yogurt in salad dressings (yogurt is also good for sandwiches). These work well in place of mayonnaise. Fresh herbs also make a nice addition to salads.
Step6
Rethink your lunch. Consider dried soup, chili or ramen in place of the traditional sandwich. Or try fat-free soy-based or gluten-based deli slices instead of meat for a sandwich. Also, fat-free dips with vegetables, whole-grain bread and fruit complement any lunch.
Step7
Know that you can still get a delicious meal at a restaurant. Most restaurants, upon request, will prepare fresh steamed vegetables with pasta or rice, leaving off the oil and butter.
Step8
Stock your freezer with healthy frozen meals for the times you are on the go. Life Choice frozen foods, from the makers of Healthy Choice, is an excellent line of tasty, nutritious meals.
Step9
Equip your kitchen with the essentials to make cooking less of a hassle. Be sure to have a nonstick skillet, pot, roasting pan and baking sheet. A blender is always helpful for pureeing, and a food processor is great for chopping.
Step10
Make eating a meditative experience. If you pay attention to each bite, you may find that you enjoy the meal much more, while eating less.

The following are examples of foods that may be eaten as part of the Ornish diet. For a complete listing, consult a qualified healthcare professional or nutritionist.

Beans and legumes: Lentils, kidney beans, peas, black beans, red beans, split peas, soybeans, black-eyed peas, garbanzos, navy beans, etc.

Fruits: Apples, apricots, bananas, strawberries, cherries, blueberries, oranges, peaches, raspberries, cantaloupes, watermelons, pears, honeydew melons, pineapples, tomatoes, etc.

Grains: Corn, rice, oats, wheat, millet, barley, buckwheat, etc.

Vegetables: Potatoes, zucchini, broccoli, carrots, lettuce, mushrooms, eggplant, celery, asparagus, onions, sweet potatoes, spinach, etc.

The following foods are examples that may be eaten in moderation:

Nonfat dairy products: Including skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites.

Nonfat or very low-fat commercially available products: Including whole grain breakfast cereals, Health Valley chili (and many other Health Valley products), Kraft Free nonfat mayonnaise and salad dressings, Guiltless Gourmet tortilla chips, Quaker Oats oatmeal, Nabisco fat-free crackers, Fleishmann's Egg Beaters, Pritikin soups.

The Ornish diet recommends that less than 10% of a person's calories be from fat. The following foods are examples that should be avoided:

Foods to avoid: Meats (all kinds, including chicken and fish); oils (all kinds) and oil-containing products (including margarines and most salad dressings); avocados, olives, nuts and seeds, high-fat or "low-fat" dairy (including whole milk, yogurt, butter, cheese, egg yolks, cream, etc.); sugar and simple sugar derivatives (honey, molasses, corn syrup, high fructose syrup, etc.); alcohol; and any commercially available products with more than two grams of fat per serving.

The Ornish diet is slightly lower in protein than the American average, and lower protein intake has been shown by research to have potential health benefits for Americans. For those worried about the lack of protein in a vegetarian diet, the Ornish program teaches ways to ensure an adequate supply of complete proteins in the diet. Proteins are said to be complete when the body can fully utilize them. They can be obtained by combining grains with legumes (beans) or grains with nonfat dairy products. For instance, complete proteins in the Ornish diet are obtained by combining rice and beans, tofu and rice, pasta and beans, baked beans and wheat bread, or oatmeal with nonfat yogurt over the course of a day. Egg whites are another source of protein on the Ornish diet.

HOW TO ORDER WHEN YOU EAT OUT:

Dr. Ornish provides those who attend his retreats with a wallet card to show to waiters and chefs. Most actually will not bother to read it and a few cannot. It is better to know what it says and to tell your waiter directly.

Dear chef, This person is following a special low-fat vegetarian diet. May I have your help in preparing a meal? I have listed the basic cooking guidelines on the reverse side of this card. The diet is based on whole grains, fresh vegetables and fruits, soy products, beans and peas and nonfat (not low fat) dairy products. Thank you very much.

---

Dean Ornish, M.D. Dr. Dean Ornish's Program Meal Preparation Guidelines NO ANIMAL PRODUCTS. May use nonfat milk and egg whites. May use nonfat cheese sparingly. NO ADDED FAT. No oil, butter, margerine. No nuts, seeds, avocado, coconut. May lightly spray with canola oil non stick spray. NO CAFFEINE. No regular coffee or tea. No chocolate or cocoa. May use herbal teas or coffee substitute.

Here are two daily sample menus from the Ornish Diet’s Advantage Ten program.

1.
BREAKFAST Oatmeal with cinnamon and raisins, nonfat yogurt, whole-wheat toast with preserves, orange juice, warm beverage

LUNCH Whole-wheat burrito with vegetarian red beans and seven-grain rice, salsa or chutney, chopped fresh cilantro, tossed green salad

DINNER Spinach Ravioli*, lentil soup with celery, croutons, tossed green salad, poached fruits

2.
BREAKFAST Spice muffins, nonfat cottage cheese, cantaloupe, fruit preserves, warm beverage

LUNCH Lentil, celery and ginger salad with cucumber vinaigrette, eggplant with pita chips, Gazpacho, tossed green salad

DINNER Vegetarian red beans and seven-grain rice, okra and tomatoes, asparagus, green salad, bananas

Spinach Ravioli (8 servings)

• 1 cup tomatoes, peeled, seeded and diced
• One small onion, oven roasted and chopped
• One clove minced garlic
• ½ lb. spinach leaves, blanched and chopped
• ½ cup nonfat cottage cheese
• 2 T. minced fresh basil
• Salt and pepper
• 48 eggless potsticker skins

1. Combine tomatoes, onion, mushrooms and garlic in saucepan.
   
2. Cook until mixture is somewhat dry, set aside.
3. In a large bowl, combine tomato mixture, spinach, cottage cheese, and basil.
   
4. Lay out a single layer of potsticker skins and moisten edges with water.
   
5. Place 1 tablespoon of the spinach mixture into the center of each skin.
   
6. Cover with a second skin and press edges with a fork to seal. Cook ravioli in boiling water for three minutes.

LOW CARB RICOTTA SCRAMBLED EGGS

• 4 large eggs
• 1T chopped fresh chives (I used 2 chopped green onions)
• 1T butter (I used 2T butter)
• 1/2 cup Ricotta cheese (I used large curd cottage cheese)

1. Melt butter in a small skillet. Lightly saute chives in butter.
2. Add eggs and stir until eggs are starting to firm, but still soft.
3. When the eggs are starting to set, add the ricotta and stir gently.
4. Cook just long enough for the ricotta to warm. Divide between 2 plates and add a dash of pepper to each.

4 carbs less a trace of fiber.

WW CORE Corn Cakes

• 1 1/2 - 2 cups cornmeal (not mix)
• 1/2 tsp salt
• 1 small chopped onion
• 1/2 can Niblets yellow corn
• 1 egg
• skim milk

Preheat skillet or pan with butter flavor Pam. Mix all ingredients together, except milk. Add milk until cornbread/pancake consistency. Ladle cakes into skillet (mine made 7). Cook on both sides until golden brown. I was also thinking you could make these Mexican style (like Mexican cornbread). Add garlic powder, ff cheese, ff sour cream, and chopped jalapenos! I MUST try this soon!!!!

LOW CARB Basic White Sauce

• 1/4 cup (1/2 stick) butter
• 1 tsp Thickenthin/Not starch
• 1 cup heavy whipping cream
• 1/4 tsp pepper

1. Over medium/low heat in a saucepan, melt butter. Add Thicken/Thin, stirring until mixture is smooth and bubbly.
2. Remove from heat. Add cream and pepper. Return to heat and bring to a simmer, stirring often.

Makes 1 cup white sauce.

Nutritional information per 1/4 cup: Calories: 510, Carbohydrates: 3 g, Fiber: 0 g, Net Carbohydrates: 3 g, Protein: 2.5 g, Fat: 54 g

WW Core Pancake

Ingredients:

1/2 cup old fashioned oats
1/4 cup ff cottage cheese
1 egg
cinnamon and/or vanilla to taste
splenda to taste

Instructions:

Combine all ingredients. Spray small saute pan with olive oil, add combined ingredients, and grill.

Pancake Topping

Ingredients:

1/2 to 1 cup fresh or frozen fruit (ie blueberries, strawberries, etc)
splenda to taste

Instructions:

* Place fruit and splenda in small sauce pan. Heat until fruitis soft.

* Serve over pancake

LOW CARB Pizza Crust

FLAX PIZZA CRUST
2 carbs per slice

8 ounces cream cheese, softened
3 eggs
16 TBSP or 1 cup Flax Meal, finely crushed
1/4 cup Parmesan cheese
8 ounces mozzarella cheese, shredded
1 teaspoon Italian seasoning
1 teaspoon garlic powder
Toppings

Cut a circle of parchment paper to fit a 14-inch round pizza pan and slightly going up the sides of the pan. Spray the pizza pan with cooking spray to help the parchment stay put. Place the parchment paper in the pan.

Whisk the cream cheese and eggs until smooth. Add the remaining ingredients except the mozzarella until well combined. Stir in the mozzarella. Drop the dough by large spoonfuls all over parchment-lined pan. Cover with two sheets of plastic wrap that have been crossed so
that the entire surface is covered. With a rolling pin, roll the dough to the edges of the pan making it an even thickness. Remove the plastic wrap. With a rubber spatula, push the dough up and away from the edges of the pan by 1/4-1/2". If the dough goes all the way to the edges, it can bubble over in the oven or go under the parchment paper.

Bake at 425º 20 minutes. Let stand 10 minutes or chill several hours.

Add the toppings and bake at 375º about 15-20 minutes longer or until the toppings are bubbly and slightly browned.
Makes 8-12 servings
Can be frozen

Whole Crust: 2751 Calories; 222g Fat; 144g Protein; 80g Carbohydrate;
65g Dietary Fiber; 15g Net Carbs

Per 1/8 Crust: 344 Calories; 28g Fat; 18g Protein; 10g Carbohydrate; 8
g Dietary Fiber; 2g Net Carbs


It has 10 carbs and 8 grams of fiber per slice for a net carb of 2 carbs per slice. Be sure to add any carbs to the total for the toppings you add to your pizza.

WW Core MACKTOWN CHILI

Recipe By :
Serving Size : 0
Preparation Time :0:00
Categories : Beef Chili

3 pounds beef tip round -- cubed
1 14 oz. can fat-free beef broth
1 14 oz. can fat-free chicken broth
1 8 oz. can tomato sauce
1 teaspoon tabasco sauce salt -- to taste

SPICE MIX:
8 tablespoons mild chili powder
2 tablespoons hot chile powder
3 tablespoons cumin
1 tablespoon garlic granules
1 tablespoon onion granules
1/2 tablespoon arrowroot -- optional

1. Brown meat; drain and add to pot with broths and tomato sauce.

2. Stir together ingredients for Spice Mix in a small bowl.

3. Add 75% of the spice mix to pot with meat and sauce; bring to boil; simmer 2 hours. Add tabasco and remaining spices; cook half hour more or until meat is tender. Add salt to taste.

LOW CARB Crock Pot Roast With Sour Cream Gravy

3 lbs. chuck or pot roast
1 tsp salt
1/4 tsp pepper
1 tbsp oil
1/4 c water
1 tbsp. vinegar
1 tsp. dill weed
3 turnips, cut into chunks
1 carrot, sliced
2 ribs celery, sliced
1 lg. onion
1/2 tsp salt
guar gum or xanthan gum in an amount sufficient to thicken sauce
1 c. sour cream
1 tsp. dill seed

Coat roast with salt and pepper. Brown in oil in skillet. Put vegetables in crock pot, sprinkle with salt, and top with roast. Add water and vinegar. Sprinkle dill weed over meat and cook on low for 10-12 hours or high for 6 hours.

To make gravy, pour off 3 tablespoons drippings and heat. Measure remaining drippings, adding water to make 1 cup. Thoroughly whisk in guar gum or xanthan gum until there are no lumps. Add to hot gravy mixture and heat for 1 minute, stirring constantly. Add 1 cup sour cream and dill seed. Heat to boiling.

Serve sauce over meat and vegetables.

Crocked Pineapple Chicken

6 whole chicken breast halves without skin -- skinned and split
1 dash pepper
paprika, to taste
20 ounces pineapple chunks in juice –
1 can tidbits
2 tablespoons Dijon mustard
2 tablespoons soy sauce
1 clove garlic -- minced

Arrange chicken in bottom of crockpot. Sprinkle with pepper and paprika. In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW 7-9 hours or HIGH 3-4 hours. Makes 6 serving.

LOW CARB Low Carb Oven Fried Chicken

2/3 cup almond flour
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dry mustard
1/2 teaspoon celery salt
1 teaspoon paprika
3 1/2 pounds chicken pieces
1/2 cup butter

Combine the flour, salt, pepper, dry mustard, celery salt, and paprika in a brown paper bag. Wash and dry the chicken pieces. Shake the chicken pieces one at a time in the flour mixture. Melt the butter in a shallow baking dish, large enough to hold the chicken in one layer. Arrange the chicken pieces in the dish and turn them once to coat both sides in the butter. Bake at 375 degrees F, uncovered, for 75 minutes, turning once. Remove the chicken to a preheated serving platter. Place the roasting pan over a low heat and add 1 teaspoon xanthan gum to the chicken drippings and butter. Scrape the sediment from the bottom and blend thoroughly. Stir in two cups of hot water and keep stirring until the gravy thickens.

WW Core Crab Bake Au Gratin

Crab Bake Au Gratin

1 lb. imitation crab meat
1/4 cup oatmeal
2 T FF Mayonnaise
1/2 small onion, diced
1 egg, beaten
2 tsp Worcestershire sauce
2 tsp horseradish
2 tsp mustard
1/2 tsp parsley flakes
1/8 tsp tobacco sauce
dash of salt
pepper
1 cup FF shredded cheddar cheese

Preheat oven 350*.

Combine all in bowl and mix well. Place in 8 x 8 glass baking dish
sprayed with Pam. Sprinkle FF shredded cheese on top and bake for 20
minutes.

Serve w/veggies and baked potato.

LOW CARB Mucho Taco Salad

Serves 1 - Approximately 10 total carbohydrates for entire recipe

• ½ pound ground beef
• 1 T onion, chopped
• 1 tsp. minced garlic
• ½ tsp. pepper
• 1 T green chile sauce (optional)
• Half-bag of Romaine lettuce, set aside in large bowl

The 3 following ingredients to be added LAST:

• Handful shredded cheddar cheese
• 1-2 T sour cream
• 2 T tomato sauce

1. Brown ground beef on Medium heat - really break it apart! Once this is done, remove from heat,
2. drain meat thoroughly, & incorporate the onion, garlic, pepper, tomato sauce, & optional green
3. chili sauce - mixing together well. Once combined, add cheddar cheese, & transfer to large salad
4. bowl. Finally, add sour cream & serve quickly!

LOW CARB Kielbasa, Cabbage, and Onions (Crock Pot)

SERVES 3

* cooking spray
* 1/2 small head of cabbage, cored and cut into wedges
* 1/2 medium onion, halved and thinly sliced
* 1/4 teaspoon kosher salt
* 1/4 teaspoon black pepper
* 1/2 cup chicken broth
* 1 1/2 teaspoons brown mustard
* 8 ounces kielbasa, cut into 3-inch pieces

Coat the slow cooker crock with cooking spray. Add all the
ingredients except the kielbasa to the crock, tossing so that the
cabbage is well-coated with the broth and seasonings. Top mixture with
kielbasa.

Cover and cook on LOW for 7 hours; give mixture a good stir,
then cook 1 hour more.

Serving suggestion - Serve this dish with toasted, buttered, low-carb
rye bread. If desired, pass malt vinegar and butter to season the cabbage.

Baked Caramel Oatmeal Muffins

2 Cups dry oatmeal
1 1/2 teaspoons baking powder
1 Cup skim milk
1 egg
1 egg white
1/2 cup unsweetened applesauce
1/2 cup splenda
2 mashed bananas
1 teaspoon cinnamon
1 teaspoon vanilla
6 Tablespoons SF DeVinci Caramel Syrup

Mix dry ingredients, then add in wet ingredients. Pour into muffin
pan. Bake at 350 F for 40 minutes or until knife comes clean.

Makes 12 muffins.

LOW CARB Cream of Broccoli Soup

• 8 cups broccoli florets (about1 1/4 pounds)
• 2 cups low-salt chicken broth
• 1 cup plus 4 teaspoons heavy cream (or whipping cream )
• 3 tablespoons unsalted butter
• Sea salt
• Ground white pepper

1. Steam Broccoli in large pot until tender but still bright green. Set aside 4 small florets for garnish.
2. Combine broth and 1 cup cream in heavy large saucepan and bring to boil.
3. Working in batches, puree broccoli, broth mixture, and butter in blender until smooth, about 45 seconds per batch.
4. Season soup to taste with sea salt and white pepper.
5. Bring soup to simmer, thinning with water if desired. Ladle soup into 4 bowls. Drizzle 1 teaspoon cream over each; garnish with reserved florets.
6. Soup can be made up to 8 hours ahead. Cool slightly, cover, and refrigerate.

Makes 4 servings.

CORE Fried Breakfast Cookies

Here is the basic recipe:

1/2 cup uncooked oatmeal
1/2 cup eggbeaters
1/2 cup fat free cottage cheese
2 Tbs baking powder
1-2 tsp cinnamon (I put in more)
1/2 capful vanilla (I put in more)
2-3 packets Equal (or equivalent of Splenda) to taste (I put in more)

Mix all dry ingredients together. Then add remainder of ingredients to bowl and mix together. It will be like a thick cake batter consistency.

Drop by spoonfuls onto hot skillet that has been sprayed with Butter flavor Pam by dividing into 7-8 cookies. Cook as you would a pancake: when bottom turns golden ,gently flip over to cook the other side.

*other variations: add chopped apples to the mix or place a few blueberries onto each cookie while cooking (before you flip over).

These are great warm, but also good cold. *You can add more eggbeaters to make pancakes, if you wish.

* Omit the cinnamon and vanilla and add some natural coccoa powder. 

LOW CARB Chicken Fajitas A-La-Crock Pot

This is really is good without the tortillas. It can be served on a plate with a couple of romaine lettuce leaves underneath it.

2 pounds boneless chicken
1 onion, thinly sliced
1 red or green bell pepper, sliced
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/2 cup chicken broth
1 Tablespoon fresh lemon juice
8-10 warm tortillas (optional)
1/2 cup cheddar cheese (grated)
lettuce and tomato as desired

Cut chicken across the grain into 1/2 inch diagonal strips. Place in a
slow cooker. Top with onion, bell pepper, and lime.

In a small bowl, combine chili powder, cumin, salt, and broth. Pour
mixture over chicken. Cover and cook on LOW for 6 to 7 hours or until
chicken is tender.

Spoon several slices of chicken mixture with sauce into center of each
warm tortilla. Fold over. Top with nonfat sour cream, cheese, lettuce
and tomatoes. Or serve on a bed of lettuce.

Optional: Add slices of lime along with bell peppers and onions.
Remove Lime before serving.

WW CORE Taco Soup

2 lbs ground beef (I use 3 lbs)
1 can whole kernel canned corn
1 can pinto beans
1 can dark red kidney beans
1 can Diced Rotel Tomatoes with Chilies
2 4-oz cans of Chopped Green Chilies
2 15 oz cans Stewed Tomatoes - diced or chopped. (I add an extra can)
1 packet of Hot Taco Seasonings (like Schilling - I use 1-1/2 packets) .
1 packet of Original Ranch Dressing mix ( I use 1-1/2 packets).
1 large diced onion (I used white - sweeter)
Some Garlic (minced or powder) to taste
12oz water.

** ff grated cheddar cheese ff sour cream and jalepenos on the side.

Cook the beef and onions and garlic completely in a large pan until the onions are translucent. (I boiled this as it is faster easier.)
Drain and set aside in a large bowl or back in the stockpot.
Mix in Taco and Original Ranch packets with the cooked beef and blend well. Place back in the large stockpot. Open up cans and dump into the stockpot...
DO NOT DRAIN !!!. Add water and stir well and simmer for about an hour or so - in order for the tomatoes to lose that acidy taste. - stir occasionally so as the veggies and meat do now settle to the bottom and scorch.

This freezes very well. I normally make a double batch or triple batches and sometimes 4x !

Serve with sliced avacados , ff cheese, ff sour cream and jalapenos on the side. This is a very forgiving recipe - "Play with it" as Aunt B says...
Cilantro is excellent in this -- or used as a garnish with the avacados.

Low Carb Pumpkin Cheesecake Muffins

Atkins Pumpkin Cheesecake Muffins

2 (8 oz.) of cream cheese
1 can pumpkin
1/4 c. granulated Splenda or 1 tsp. Fiberfit (liquid Splenda)
1/4 c. Davinci praline or hazelnut syrup
1/4 c. sour cream
3 eggs
1 tsp. cinnamon
1/2 tsp. ginger
1/4 tsp. cloves

Mix together according to the basic cheesecake muffin recipe. Put about 1 tsp. almond flour (ground almonds) in the bottom of the paper muffin cups. Bake at 350 for 20 minutes and leave in oven with the door open until cooled. Take them out of the muffin papers and refrigerate. If you like pumpkin pie, you will love this recipe.

24 muffins at 2 carbs per muffin

Hope you enjoy these Atkins cheesecake muffins. They really break up the monotony of the Atkins Induction Phase. The original recipe is found on Cream Cheese Muffins .

Hundreds of Lo-Carb Atkins friendly recipes are also available at the Recipe Room . Enjoy and good luck with the Atkins Diet.

WW Core Creamy Pumpkin Soup

Serves 4

1 small onion, chopped
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1 can (29 ounces) pumpkin (puree, NOT pie filling)
2 cups canned low-sodium chicken or vegetable broth (or homemade)
Salt and freshly ground black pepper
1/4 teaspoon cayenne pepper (optional)
1 1/2 cups 1% milk (or use plain soy milk)

In a medium saucepan over a medium high heat, saute onion in olive
oil till translucent--about 3 minutes. Turn down the heat to medium
and add spices and stir for another minute. Add pumpkin puree
(remember--don't use pumpkin pie filling!) and broth. Simmer for 5
minutes. Now add milk and heat for another 5 minutes (don't let it
boil again or it will separate).

Serve with some cornbread and a big green salad.

Per serving: 120 Calories (kcal); 4g Total Fat; (21% calories from
fat); 12g Protein; 19g Carbohydrate, 4g Dietary Fiber; 1mg
Cholesterol; 210mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0
Fruit; 1/2 Fat; 0 Other Carbohydrates

Low Carb Luscious Ricotta Pancakes

• 3 eggs
• 1 cup cottage or ricotta cheese
• 1/4 cup soy protein isolate
• dash salt
• little water

Beat eggs well. Add cottage cheese and beat. Add soy powder and salt. Mix well. Stir in a little water, so the batter is not quite so thick. Heat oil in a frying pan, and when hot, spoon pancake batter in. Spread it around a little so pancakes are not too thick. When bubbly on top, turn, and cook until bottoms are done.

Serves 2 @ 5 carb each

WW CORE MUSHROOM SOUP

6 cups sliced fresh mushrooms, or 3 cans (7 oz.)  mushrooms
1/2  cup finely chopped onion
1/2 cup finely chopped celery
2 teaspoon  healthy oil
1 teaspoon dried Basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups fat free chicken broth
3 cups fat free evaporated milk

In large saucepan, saute' mushrooms, onion and celery in oil until tender;
use extra chicken stock to saute'  the mushrooms in if you find that
2 teaspoons of oil is note enough.
Add the rest of the ingredients and stir till warmed through; do not boil.

Low Carb Fake French Toast

Fake French Toast

Ingredients

2 eggs

4 T ricotta (or cream cheese)

dash cinnamon and nutmeg

2 pkt Splenda

Heat frying pan. Mix all ingredients together. Melt some butter in small frying pan and pour batter in, spreading a little. Brown on one side, and flip, and brown other side.

Serves 1 big eater @ 4 carbs

This tasted more like a pancake than French toast, but was great, especially with maple syrup. if it's difficult to flip, cut the pancake in half.

WW Core Baked Oatmeal

Servings: 4

Ingredients
2 cups quick oats
1 1/2 tsp baking powder
1/2 tsp salt
1 cup skim/ff milk
1/2 cup Egg Beaters
1 mashed banana
4 Tbsp Brown Sugar Twin
1 tsp vanilla
1 tsp cinnamon

Instructions
Preheat oven to 325. Combine dry ingredients and add wet ingredients. Mix it
all up. Pour into a square glass baking dish that has been well sprayed on
sides and bottom with Pam. Bake for about 25 Min. Let cool, cut into servings
and store in the refrigerator or freezer.

Low Carb Mock Pumpkin Cheesecake

Mock Pumpkin Cheesecake

9 total carbs (7 net) for entire recipe

½ cup canned pumpkin
1 (3-oz.) cube cream cheese
1/8 tsp. ground cinnamon
1 packet Splenda

Heat in microwave 40 seconds & enjoy!

WW Core "Creamy" Broccoli Soup

1 medium onion, halved and thinly sliced
2 garlic cloves, thinly sliced
4 cups low sodium vegetable broth
1 1/2 lb broccoli (about 6 cups) florets separated, stems peeled and cut into 1/2 inch rounds
8 oz sliced mushrooms (about 3 cups)

Spray large saucepan with cooking spray. Add onion and cook 7 minutes over medium or until soft, stirring often. Stir in garlic and cook 1 minute more.

Add broth, 2 cups water, broccoli, and mushrooms. Bring to a boil and reduce heat to med low, simmer 15 minutes or until broccoli is tender.

Puree soup in batches in food processor. Return to pot and season with salt and pepper.

Serves 4

Per serving: 77 cal, 6 g protein, 1 g fat, 15 g carb, 714 mg sodium, 4 g fiber, 4 g sugars

LOW CARB BROWNIE MOCK DANISH

2 ounces cream cheese
1 egg
4 teaspoons granulated Splenda or equivalent liquid Splenda
1 teaspoon cocoa
1/2 teaspoon vanilla

In a small, microwaveable bowl, soften the cream cheese on HIGH 30 seconds. Beat well with a spoon until creamy. Add the egg and beat very well until creamy; blend in the remaining ingredients. Use a small rubber spatula to scrape down the sides of the bowl so that all the batter is in the bottom. Microwave on HIGH 30 seconds; rotate the bowl and cook another 30 seconds. If the center still looks too runny, cook another 30 seconds. It may take up to 2 minutes total, depending on your microwave. The center should be a bit soft for the danish filling effect. Immediately, run a small rubber spatula around the danish, then under it to release it from the bowl. If you wait until it cools, it will be stuck to the bowl. Transfer to a small plate. Cool until just warm or cool completely before eating.

Makes 1 serving

With granular Splenda:
Per Serving: 291 Calories; 25g Fat; 11g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs

With liquid Splenda:
Per Serving: 283 Calories; 25g Fat; 11g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs

WW Core Breakfast Cookie

1 cup oatmeal
½ cup fat free plain yogurt
½ teaspoon pumpkin pie spice
1 teaspoon cinnamon
1 teaspoon vanilla
½ cup splenda
1 teaspoon healthy oil (I used safflower)

Preheat oven to 350°

In a bowl add all ingredients and mix well.
Drop by soup spoons on to a well Pam Sprayed pan.
Bake for 20 minutes or longer if you want them more crisp.
I baked for 20 minutes and let set in the oven until cool.
Yield: 12 cookies
2 serving of 6 cookies each

Low Carb Spaghetti Squash Chicken Alfredo

* 4 boneless chicken breasts
* 1⁄2 stk Butter
* 1 c heavy cream
* 1 c muenster cheese
* 1⁄2 c grated paremesan cheese
* 4 lb spagetti squash

1. Use skinless, boneless chicken breasts,cubed.
2. Cook squash according to your preference. Lift out with fork into bowl. Skillet fry chicken in butter. In saucepan heat heavy cream until very hot, not boiling, stir in cheeses. Continue to stir until melted. If too thick add more cream. Stir all together in saucepan until well coated.

Nutritional information, per serving.
Carbs: 10
Net Carbs: 10

WW Core Cranberry Corn Muffins

1 cup oat bran
3/4 cup yellow cornmeal
1/2 cup splenda
2 tsp baking powder
1/2 teaspoon mace
1/4 cup egg substitute
1/4 cup fat free sour cream
3/4 cup fat free yogurt
1 teaspoon lemon zest
2 teaspoons vanilla extract
1/2 teaspoon lemon extract
1 cup cranberries; coarsely chopped

Preheat oven to 350 F.
Spray muffin tins with cooking spray. (I use nonstick, silicone muffin
cups, but I still give them a squirt of cooking spray because it
gives them a little crust.

Combine the oat bran, cornmeal, Splenda, baking powder, and mace in a
medium bowl.
Combine the egg substitute, sour cream, yogurt, lemon zest, and
extracts in another bowl.
Stir the wet ingredients into the dry ingredients.
Gently stir in the cranberries.

Fill each muffin cup 3/4 full.

Bake 20-22 minutes or until golden.

Makes 14 muffins.


Cranberry Corn Muffins - #2 of 2

breads, desserts

1 cup yellow cornmeal
3/4 cup splenda
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon mace
1 pinch salt
1 can (15 oz) cannellini beans; rinsed & drained
1/2 cup fat free cottage cheese
2 large eggs; or egg beaters
2 teaspoons vanilla extract
1/2 teaspoon lemon extract
1 teaspoon lemon zest
1 cup cranberries; coarsely chopped

I wanted to come up with a cranberry muffin to serve to my family at
Thanksgiving. I made two different versions, both delicious. Make
your choice based on the ingredients you have at hand.

Preheat oven to 400 deg. F.

Spray muffin tins with cooking spray.
(I use nonstick, silicone muffin cups, but I still give them a squirt
of cooking spray because it gives them a little crust.

Mix together the cornmeal, Splenda, baking powder, baking soda, mace
and salt in a medium bowl; set aside.

Puree the beans and cottage cheese in a food processor or blender,
scraping the sides frequently, until smooth, about 3 minutes.
Add the eggs, zest and extracts and pulse until smooth.
Pour into the cornmeal mixture and stir lightly to blend.
Fold in the cranberries.

Spoon into the muffin cups, filling them 3/4 full.
Bake until a toothpick inserted in the center of a muffin comes out
clean, 20-22 minutes.
Cool completely on a rack.

16 muffins

Explanations

There are a few things I haven't shared with you. I have some health issues that makes picking the right diet difficult for me. I have to weigh what is more important to me. One of the things I deal with is that I have IBS that is really affected by the foods I eat. I also have a problem digesting fat and it makes me quite sick. Given just these two facts I had decided that as much as I love the Low Carb way of life and as much as it suits my family, I was going to have to go with a diet that was lower in fat and higher is fibre, thus I changed to Weight Watchers Core.

There is something new one for me to consider now. Let me tell you the background. I have a three 1/2 month old daughter and I am 36 years old. It took me 5 years to get pregnant with her. While I was in the hospital delivering her, a doctor there gave me her opinion that she felt I had PCOS. And while I still have to get all the testing done to be sure, I am pretty sure I do. I just fits. My husband and I would like to have one more child. But given that I am 36 years old, I can't wait another 5 years. So, I did research and given that new information, it seems that a modified low carb diet would make more sense to me.

Here are the reasons it would work for me:

• It fights the super strong sugar cravings (part of PCOS, I have them super strong)
• It helps to combat the insulin resistance (I always had this but it is also a part of PCOS)
• It will help to regulate my hormone production
• It will help me lose weight which also helps with PCOS
• It works with my carnivore husband's way of eating
• Due to the fact that my husband's diet is always high in protein, it actually is easier on my budget than having to add my low fat, high fibre foods on top of his list of foods.

Here are the ways I am going to modify the diet:

• Knowing that I have issues digesting fat, I will watch the amount of fat in my recipes. It won't be low fat, but I will avoid those dishes extremely high in fat.
• I will work on ways to increase the amount of fibre in my diet while still sticking to the low carb way of eating.

Given this new information, I am going to be switching back to low carb. I do have quite a LOT of Weight Watchers Core recipes gathered up that I am still going to share with you, but I plan on posting Low Carb Recipes as well.

Low Carb Vegetable Recipes

Turnip fries

Peel turnips, slice them in strips and place on a cookie sheet sprayed with Pam olive oil, seasoned with salt, cayenne and baked for 30 minutes. (15 minutes on each side) turning once.

(to remove the turnip taste:
After you slice them, soak them in ice water, sea salt and a couple of tablespoons of heavy cream for about 15 minutes. Then rinse and dry them well before baking.)

Shredded turnips fried in bacon fat with minced onions make great hash browns.

Diced turnips are delicisious in corned beef hash.

Turnip recipe

2 medium turnips, cubed
2 tbs butter
2 tbs splenda

cook the turnips in slightly salted, boiling water and cook until soft (about 10-15 minutes). drain off water, mash turnips, add butter and stir to melt, add splenda and stir and serve.

Creamed Cauliflower

head of fresh cauliflower
1/2 cup of heavy cream
1 cup of grated cheddar cheese

Cut up cauliflower and cook in water until tender.
Drain or let it cook off.......Add cream and cook till it thickens about 5 minutes.
Mix in cheddar cheese and let it melt.

Cabbage Alfredo

Thinly sliced cabbage "noodles"
1-2 T Butter
1/4c cream
1/4 c dry grated parmesan

Brown cabbage in butter until tender and crispy. Add 1/4c cream and 1/4 c dry grated parmesan cheese. Salt and pepper to taste.

CHEESECAKE PUDDING
1 cup heavy cream, whipped
8 ounces cream cheese, softened
8 ounces sour cream
3/4 cup granular Splenda or equivalent liquid Splenda
2 teaspoons vanilla
Fruit, not included in the counts

Beat the cream cheese, sour cream, Splenda and vanilla until smooth. Fold in the whipped cream. Serve with fruit, if desired.

Makes 4 cups or 6 servings
Do not freeze

With granular Splenda:
Per Serving: 366 Calories; 36g Fat; 5g Protein; 7g Carbohydrate; 0g Dietary Fiber; 7g Net Carbs

With liquid Splenda:
Per Serving: 354 Calories; 36g Fat; 5g Protein; 4g Carbohydrate; 0g Dietary Fiber; 4g Net Carbs

GRILLED "SMOTHERED" CHICKEN (Thanks Linda)
6 boneless chicken breasts
Salt, pepper, and desired seasonings to taste
Butter
8 ounces fresh mushrooms, sliced
1 green pepper, chopped, about 6 ounces
1/2 cup onion, chopped, 2 1/2 ounces
1 clove garlic, minced
8 ounces cheddar cheese, shredded

Flatten the chicken, if desired; sprinkle with desired seasonings. Grill until done to your taste. Meanwhile, sauté the mushrooms, green pepper, onion and garlic in butter until tender. Place the grilled chicken on a baking sheet, cover with the vegetables, then smother with cheese. Bake at 350º about 5 minutes, until the cheese is melted.

Makes 6 servings
Do not freeze

Per Serving: 332 Calories; 18g Fat; 38g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

ROASTED ZUCCHINI with FETA
Hands-on time: 10 minutes
Time to table: 35 minutes
Serves 4

1 pound zucchini, cut into thirds lengthwise, then into sixths
2 green onions, cut into lengths
1 tablespoon olive oil
Salt & pepper to taste
1 ounce feta cheese

Preheat oven to 375F. Toss zucchini, onions, olive oil, salt and pepper and feta in a large bowl. Arrange in a baking container with room enough to spread evenly in a single layer. Roast for about 25 minutes, stirring after 10 and 15 minutes, until zucchini are cooked but still quite firm.

NUTRITION ESTIMATE
Per Serving: 71Cal; 3g Protein; 5g Tot Fat; 2g Sat Fat; 5g Carb; 1g Fiber; 98mg Sodium; 6mg Cholesterol; Weight Watchers 1 point

ITALIAN SQUASH PIE

4 tablespoons butter
1 1/2 pounds yellow summer squash, sliced thin, 7 medium *
Small onion, sliced or chopped, 2.5 ounces
1 clove garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon Italian seasoning
1/4 cup fresh parsley, chopped
8 ounces Monterey jack cheese, shredded
2 eggs
1/4 cup heavy cream
2 teaspoons Dijon mustard

Sauté the squash, onion and garlic in the butter in a large skillet until tender and slightly browned. Sprinkle in the seasonings while cooking the squash. Put the squash mixture in a greased 10-inch quiche pan; mix in the cheese and parsley. Whisk the eggs and cream in a small bowl; whisk in the mustard. Pour the egg mixture over the squash; mix in gently. Bake at 375º for 25 minutes. Let stand a few minutes before cutting.

Makes 6-8 servings
Freezing not recommended

* Or zucchini

Grilled Asparagus and Spinach Salad

If you're eating this salad as one course of a meal, consider this recipe about 2 servings. But if you're like me and like a really big salad as a meal on its own, call this one serving and perhaps toss a handful of chickpeas into it to make it more filling.

8 ounces asparagus, tough ends snapped off
olive oil spray
salt and freshly ground pepper
4 ounces baby spinach
2 tablespoons chopped walnuts (may omit or substitute chickpeas)
Smoked Paprika Salad Dressing (see below)

Set a seasoned grill pan over medium-high heat. While it is heating, snap off the tough ends of the asparagus, place it in a dish, and spray it lightly with olive oil (just a couple of quick sprays). Sprinkle with salt and pepper, and toss to distribute the oil and seasonings.

Put the asparagus on the grill and cook, turning often, until just beginning to brown in places but still crisp and bright green, about 5 to 8 minutes. Remove from heat and cut spears in half.

Toss the spinach with the dressing and arrange in two bowls or plates. Divide the asparagus between the two salads, and sprinkle each with a tablespoon of walnuts.

Makes 2 standard servings. Each serving, with walnuts but excluding dressing: 60 Calories (kcal); 4g Total Fat; (47% calories from fat); 4g Protein; 5g Carbohydrate; 0mg Cholesterol; 46mg Sodium; 3g Fiber. Weight Watchers 1 Flex Point.

Without walnuts or dressing: 36 Calories (kcal); 1g Total Fat; (30% calories from fat); 3g Protein; 5g Carbohydrate; 0mg Cholesterol; 46mg Sodium; 3g Fiber. Weight Watchers Core/ Zero Points.


Smoked Paprika Dressing

2 tablespoons water
2 tablespoons lemon juice
1 teaspoon white organic miso
1 tablespoon Nayonaise (or other vegan mayo) OR silken tofu
1 tablespoon white wine vinegar
1 clove garlic
1 teaspoon ground flax seeds
1/2 teaspoon paprika
small amount of sweetener to taste, just enough to offset the lemon juice (I used a tiny scoop of calorie-free stevia.)

Put all ingredients into a small blender and puree until smooth. Let rest for at least a half hour to allow flavors to develop. Makes about 4 servings (enough for 4 standard-sized salads).

Per serving (using fat-free Nayonaise and stevia): 12 Calories (kcal); trace Total Fat; (23% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 82mg Sodium. (Calories and fat grams increase slightly when made with other mayo or sweeteners.)

Tofu-Spinach Lasagna

If you're wary of replacing the dairy in your recipes, never fear—blended tofu makes a great substitute for soft cheese.

1/2 lb. lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed and drained
1 lb. soft tofu
1 lb. firm tofu
1 Tbsp. sugar
1/4 cup soy milk
1/2 tsp. garlic powder
2 Tbsp. lemon juice
3 tsp. minced fresh basil
2 tsp. salt
4 cups tomato sauce

• Cook the lasagna noodles according to the package directions. Drain and set aside.
• Preheat the oven to 350 degrees F.
• Squeeze the spinach as dry as possible and set aside.
• Place the tofu, sugar, soy milk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth. Stir in the spinach.
• Cover the bottom of a 9-inch-by-13-inch baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of the noodles). Follow with half of the tofu filling. Continue in the same order, using half of the remaining tomato sauce and noodles and all of the remaining tofu filling. End with the remaining noodles, covered by the remaining tomato sauce. Bake for 25 to 30 minutes.

Makes 6 to 8 servings

Cream of "Whatever" Soup

1 cup ff milk
2 tbsps arrowroot powder (or cornstarch if you can't find the other)
1 tbsp butter substitute of your choice
1-1/2 tsps chicken boullion
1/2 tsp salt
pepper if desired

Put all in a 2 cup glass measuring cup and nuke for 1 minute, stir well (using a small wire whisk if you have.) Nuke another minute, stir again. Repeat if necessary till nice and thick.

Cream of Mushroom Soup

Add to Cream of Whatever before cooking:
1 small can mushroom pieces, chopped fine in a mini chopper

Cream of Celery Soup

Saute 1/2 cup chopped celery till tender, add to Cream of Whatever before cooking.

Cabbage and Sausages

Just cook cabbage until tender-crisp, not soggy. Sauteed with some Field Roast sausage (my favorite "faux sausage" in the world, but use whatever you like) and really, how can you go wrong?

This hardly needs a recipe but:

4 cups coarsely chopped cabbage
1/2 cup chopped onion
2 Apple-Sage style Field Roast sausages, sliced
wee bit of olive oil
splash of cider vinegar
salt and pepper to taste

Sautee Field Roast sausage slices with onion over med. heat until they start to brown. Add cabbage and cook, stirring frequently, until cabbage is done. Sprinkle with vinegar, salt and pepper to taste.

PUMPKIN and MACADAMIA SOUP

(Makes 6 servings. 7.5 carbs per serving.)

1 T macadamia or olive oil
1/2 cup roughly chopped macadamias
1 small onion, chopped
2 teaspoons grated ginger
3 cups diced or canned pumpkin
1 small tart apple, chopped
3 cups chicken or veggie stock

Sour cream for topping
Halved macadamias, roasted for garnish

Heat oil in a heavy based pan; add the macadamias, onion and ginger and sauté for 2 - 3 minutes, or until golden brown. Add the pumpkin and apple and cook 2 - 3 minutes then pour over the stock. (If using canned pureed pumpkin, add only the apple in the step above, and add pumpkin now.) Cover and simmer for 20 minutes or until pumpkin/apples are soft. Transfer mixture to a blender and process until smooth and creamy.

If you are making this ahead of time, pour it into a large saucepan to simmer on the stove to keep it warm.

Serve in large bowls with a swirl (about a T) of sour cream and a few roasted macadamias tossed over for garnish.

Hope you like this!

Grilled Zucchini & Squash
These taste great!

* 1 c zucchini
* 1 c squash
* 1 ds seasoned salt
* 1 ds Pepper
* 1 ds Soy Sauce

Slice your squash and Zucchini longways; you can also add a dash of soy sauce on them and then put your seasoned salt on them, and grill till they look done.

Party Fauxtatoes

* 2 lb diced turnips
* 1 Onion
* 1 lb Sour Cream
* 4 oz Cream Cheese
* 1⁄4 c chicken broth
* 2 c Shredded Cheddar Cheese
* 1 stk Butter

* Preheat oven to 350 degrees. Line a 9x13 pan with foil and spray with oil.
* Dice veggies (1/4 to 1/2 inch cubes). Place diced turnips/rutabaga in pan and add onion, mixing together.
* Add sour cream and mix well. Melt cream cheese in microwave safe bowl for 30-60 seconds. Add chicken broth, wisking until smooth. Pour over vegetable mixture, stirring until incorporated.
* Stir in 1 1/2 cups of shredded cheese, mixing well. Melt butter and pour over all. Sprinkle top with remaining 1/2 cup of cheese.
* Bake for approximately 1 1/2 hours. Check vegetable for tenderness, baking longer if necessary. Let cool slightly before serving.
* Notes
* This can be made with either diced turnips or rutabaga (or both). Leftovers are great with eggs for breakfast!

Homestyle Coleslaw

Super easy low carb coleslaw, homestyle! Simple and delicious..Goes great with those grilled steaks or hamburgers.

* 1⁄2 c Sour Cream
* 1⁄4 c Mayonaise
* 1 t Splenda
* 1⁄2 t dry mustard
* 1⁄2 t Salt
* 1⁄8 t Pepper
* 4 c Shredded Cabbage
* 1⁄2 c Chopped Onion

Mix sour cream, mayo, splenda, mustard, salt, and pepper..toss with cabbage and onion..If desired, sprinkle with paprika..Chill in the refigerator and enjoy!

Mucvir

* 1 zucchini
* 1 ds everything

zucchini(courgette)
onion
eggs
feta cheese
almond flour
dill
salt, pepper
oil for frying

1. shred the zucchini and squeeze out as much water as possible. I throw a handful or two into a tea towel and twist out as much liquid as possible.
2. finely chop onions, use raw or sautee (I use them raw)
3. crumble a good amount of feta
4. add in a good amount of dill and pepper
5. add in some almond flour (burns easily, however, so be careful!)
6. add in an egg (or two or three)
7. Heat oil in a pan for a shallow deep-fry (I'm paranoid about deep frying in pans, so the oil is never more than 1.5cm or 1/2 inch high and I keep a damp tea towel or lid around in case anything catches on fire).
8. Mix everything together in a bowl. You want it to be gloopy, enough so that it falls together if dropped from a spoon, but not so much that is pours from the spoon, if you know what I mean. Add the eggs in singly, and be sparing with them.
9. Drop spoonfuls into the medium-hot oil, turn when the bottom has browned nicely (but not burned!). Remove with slotted spoon or spatula onto paper towel and let drain, sprinkle with salt before serving.

B.B.T.C. Salad
so yummy and easy to make!!

* 1 c Broccoli
* 3 sli Bacon
* 4 cherry tomatoes
* 1 T cashews
* 1 1⁄2 T mayo
* 1 ds nature's seasoning

1. Use raw (bite size) broccoli, cool and cut up bacon.
2. combine broccli, bacon, tomatos and cashews.
toss withe mayo, season with natures seasoning to taste.

Broccoli Salad

* 1⁄4 c Chopped Onion
* 8 sli crumbled bacon
* 1 c Mayonaise
* 5 pk sf sweetner
* 2 T vinegar
* 2 heads broccoli

Mix broccoli, onion and bacon. The rest of the ingredients are for the dressing. Mix all dressing ingredients well and pour over the top of the broccoli mixture. Mix well. Let stand several hours before serving, stirring several times.

Fire and Ice Tomatoes

* 4 tomatoes
* 1 Sliced Onion
* 1 cucumber
* 3⁄4 c white vinegar
* 6 T sf sweetner
* 1⁄4 c Water
* 1 T mustard seed
* 1⁄4 t cayene pepper

1. Use med. tomatoes, cut into wedges. I used Splenda for the sweetner.
2. In a large bowl,combine the tomatoes,onion, and cucumbers; set aside. In a small saucepan, combine rest of ingredients. Bring to a boil for 1 minute. Pour immediately over the vegetables, and toss to coat.

LC Ketchup

* 3 c canned tomatoes
* 2 T Onion Powder
* 1⁄2 t ground cloves
* 1⁄2 t allspice
* 1⁄2 t cinnamon
* 1⁄2 c white vinegar
* 2 pk Splenda

1. canned tomatoes - (pureed in blender)
2. put everything in sauce pan and simmer slowly 1 1/2 hours, stirring often. cool and pour into jar. Keeps 4 months in frig.

Olive Oil Dijon

* 1⁄4 c extra virgin olive oil
* 1 1⁄2 T Dijon Mustard
* 3 T chopped fresh basil
* 1 ds salt and pepper

Blend all ingredients until well mixed. If you'd like to extend the recipe, obviously you can proportionally increase each ingredient. If you'd like to save some $, you could substitute some canola oil for part of the olive oil

Low Carb Sweets and Snacks Recipes

• Oven-Baked Cheese Crisps
• Five Minute Sweet Spiced Pecans
• Celery with peanut butter
• Celery with tuna salad
• Hard boiled eggs
• Deviled eggs
• Dill pickles and cheddar cheese (no kidding, it’s a great combo)
• 1/4 cup berries with 1/3 cup cottage cheese
• Nuts (keep raw ones in the freezer if you think you’ll overeat them)
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Jerky (beef or turkey -- try to find low-sugar varieties)
• Cheese sticks, such as string cheese
• Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
• Make sugar-free lime Jello with part coconut milk - for a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water. Stir well.
• Cheese with a few apple slices
• Smoked salmon and cream cheese on cucumber slices
• Lettuce Roll-ups – roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
• Lunch Meat Roll-ups – roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)
• Mushrooms with cheese spread inside (or other spreads or dips)
• Pepperoni Chips - Microwave pepperoni slices until crisp -- great with cheeses and dips

Oven-Baked Cheese Crisps

* 1 cup grated hard cheese (such as Parmesean) - NOT the dried powdery stuff

• Preheat oven to 350 F.
• Note on type of cheese: You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asagio, etc, will make a crisp "shell," whereas cheddar will be more chewy and "lacey" (the fat separates out), though still firm. Softer cheeses such as mozzerella will not work well.
• Toss cheese with any seasonings you'd like -- garlic powder (about half a teaspoon for a cup of cheese), hot pepper powder, even cinnamon. Or leave plain.
• Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.
• Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.
• If you want to mold them into a shape, you want to "drape" them while still warm. You can make cups over an upturned glass, or "taco shell" shapes by draping over any cylindrical object that is at hand (rolling pin, side of glass)

Serving Suggestions: Fill with fruit, dip, salad. Spread flat ones with sugar-free jam (I'm not kidding), or any spread you want, or eat plain.

Five Minute Sweet Spiced Pecans

You can start making these yummy spiced pecans when the guests pull into the driveway. By the time they get into the house, it will be filled with delicious smells. Minutes later, the pecans are in a dish, ready to be nibbled on. These pecans are also great in salads.
Prep Time: 5 minutes

* 2 cups pecan halves
* 2 Tbsp butter
* 1/4 tsp cayenne or other hot pepper
* artificial sweetener equal to about 3 T sugar
* 4 tsp cinnamon
* 1/2 tsp salt

• Use a large enough skillet so the pecans are in one layer. A nonstick skillet works well.
• Melt the butter in the skillet and add the hot pepper. If you are using liquid artificial sweetener, add it now.
• Add pecans to skillet and cook over medium heat. Stir every 30 seconds. After 2 or 3 minutes, stir them constantly until they just begin to brown. Pecans burn quickly, so keep your eyes on them. If the butter starts smoking before this point, turn off the heat and call them done. Stir in cinnamon, salt, and powdered sweetener if you're using it. Remove from pan and place in bowl (pecans can still burn sitting in the hot pan). When they seem cool enough to taste, adjust seasonings accordingly (if you want more salt or sweetener)

Carbohydrate Information:1/4 cup of pecans have 1 gram of effective carbohydrate plus 3 grams of fiber.

Ice Cream Reese Cup

1 package sugar free chocolate instant pudding
1 cup heavy cream
1 cup ice water
2 tablespoons peanut butter

Fill a mini muffin tin with small paper liners. Mix the pudding mix, heavy cream and ice water. Fill cups 1/2 full and then add 1/4 teaspoon peanut butter. Top with remaining pudding mix. Freeze until solid and then store in ziploc bag. Makes 24.

Per Serving (excluding unknown items): 42 Calories; 4g Fat (89.8% calories from fat); 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 14mg Cholesterol; 11mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 Fat.

Coconut Bark

2 tbsp coconut oil
1-2 tsp. splenda
1 tbsp. cocoa

Melt coconut oil in small pan. Once clear (like water), add cocoa and let bubble for a few secs. Add splenda and mix well. Pour mixture into a shallow dish that is lined with tin-foil (a sandwich plate with a lip works well). Place in freezer and take out when solid. Break up into smaller peices.

*** This recipe can be increased in size --

Chocolate Toffee Bar (induction friendly )

1 stick of butter
1/2 c. splenda granular (yes it has to be Splenda and it has to be granular or no "toffee")
1 heaping tsp cocoa powder

• Heat butter in a saucepan on med/high heat, allowing it to brown a bit (not much about a golden hue) and bubble. Add Splenda and cook for a few minutes, stirring at 20 second intervals. Then add cocoa powder. Stir constantly and cook a couple more minutes. Remove from heat.
• Line a pan with foil or parchment, something to prevent sticking to pan. Pour into pan and freeze.

Notes: Additions can be made to this like PB, raspberry flavor, etc... There really is no limit.

Yummy Indivdual cheesecakes

Prep time--5 to 10 minutes

• 8 oz cream cheese regular
• 4 tbsp Splenda
• Sugar free Jello ( your choice)
• 4 little containers like the small 4 oz glad ones work great.

This makes 4 servings just mix the appropriate amount for now many you want to make.

1. Mix cream cheese and splenda together and put 2 oz in each cup
2.Press it in there firmly to make it seal around the edges so no liquid can get underneath.
3. Make jello with 1c boiling water and 1/2c of cold water.
4. Pour liquid jello in the cups until the top.
5. Cover and put in the fridge to set up

Voila!!!!!!!!Your done now enjoy :o)

Healthy tofu chocolate "ice cream"

• one package silken tofu (16 oz)
• 4 tablespoons unsweetened cocoa powder
• 12 packets of sugar substitue or 3/4 cup of sugar
• vanilla extract to taste

Put all the ingredients into a blender and blenderize until smooth!! Taste test the mix, add more vegan sugar, chocolate or vanilla if needed. Put into freezer safe container and freeze to desired consistency. This is really good and really healthy!!!!

Nutrition info for 1/4 (made with vegan sugar substitute) (varies by brand of tofu): 70 calories, 3 grams of fat, 6 grams of protein

Serves: 4

MOCK DANISH

• 3 oz cream cheese, softened
• 1 egg, at room temp
• 2 pkts splenda, or 1 splenda and 1 pkt steviaPlus
• 1 tsp vanilla

Mix all together well, and pour in ramiken sprayed with Pam; cover with wax paper and microwave 2-3 minutes on 70-80% power.(times may vary according to your MW oven).

Variations of the Mock...

• add 1/2 tsp cinnamon with 1 tsp vanilla for a
• French toast taste
• add 1 T lemon juice and some lemon zest for a lemon cheesecake type flavor
• add 1-2 tsp strawberry extract for a strawberry cheesecake type flavor.
• make a plain vanilla one and "frost" it with 1T creamcheese, 1/2 tsp cocoa, 1-2 pkts of splenda
• add 1 tsp orange extract with 1/2 tsp cinnamon for a orange spice taste
• add 1 tsp cocoa powder, 1 tsp vanilla, and a few instant coffee granules for a mocha flavor
• serve the above cold
• serve the above hot
• with or without butter
• with or without your favorite sf Davinci's
• if it is to "eggy" for your taste, try using the egg white only
• And finally, triple the recipe, and cook in a 5X7 size casserole dish, and cut into 4 squares. Wrap individually and freeze for a quick breakfast on the go. Just pop in MW, heat and eat.
• As always, calculate the carbs of any additions or subtractions you do.
  

Orange Nut Muffins

• 6 whole eggs
• 1/4 teaspoon cream of Tartar
• 4 packets sugar substitute
• 1/4 cup soy flour
• 1/4 cup walnuts -- ground
• 1 teaspoon orange extract
• 4 ounces cream cheese
• 1/4 cup heavy cream
• 8 packets sugar substitute
• 1 teaspoon orange extract

2.6 grams carb minus .03 for fiber= 2.3 grams carb ea.

1. 6 large eggs, separated.....
2. Beat egg whites with 1/4-tsp. cream of tarter and add 4 pkt Splenda
3. Beat whites until stiff. Sprinkle 1/2 tsp. orange extract over this.
4. In separate bowl beat yolks with 4-sugar sub (Splenda) and 1 TBS brown Sugar Twin.
5. Add 1/2 tsp. orange extract.
6. Take a big spoonful of whites and add to yolk mixture and mix together, then pour yolk mixture over whites,
7. Mix 1/4 cup Hodgsons Mill Brand soy flour with 1/4 cup ground walnuts (doesn't have to be super fine)
8. Fold all this together and pile mixture into 12 muffin cups sprayed with Pam. Bake at 350 for 15 min until tops of muffins are browned, reduce to 325 and bake another 15 minutes.
9. Cool and ice with orange cream cheese frosting if desired.

ORANGE CREAM CHEESE FROSTING
4 oz. cream cheese,
1/4 cup whipping cream and
1 tsp. orange extract.
Sugar sub to taste

Low Carb Trail Mix

This is just one possibility, of course.

• 1 cup roasted peanuts
• 1 cup raw or roasted almonds
• 1 cup pumpkin or squash seeds
• 2 oz unsweetened coconut
• ½ cup raisins (loosely-packed, i.e. don’t cram in as many as possible)

Nutritional Information: This should make about 16 servings of ¼ cup each. Each serving will have 6.5 grams of effective carbohydrate and 3.5 grams of fiber. If you make the same mix without the raisins, assuming 14 servings, each will have 4 grams of effective carbohydrate and 3 grams of fiber.

Other Good Choices For Trail Mix

• Sunflower seeds
• Filberts (hazelnuts)
• Walnuts
• Soy nuts
• Other nuts and seeds, but check the labels for carbs

Pepperoni Pizza

• 1 1⁄2 oz Grated Mozarella Cheese
• 1 1⁄2 T Grated Parmesan Cheese
• 2 sliced black olives
• 1 ds crushed red pepper

12 sli pepperoni

Lay a paper towel on a microwave safe plate and spread pepperoni slices in slightly overlapped fashion. Sprinkle with mozzarella and parmesan cheese and olive slices. Microwave for one minute or until cheese is melted and bubbly. Sprinkle with red pepper to taste.

Placing the pepperoni on the paper towel removes most of the oil, resulting in a crispy, satisfying snack with only 1-2 carbs.

Taco Shells made from Cheese

* 1 sli provolone

Spray a plate with Pam no-stick spray, microwave a piece of provolone cheese for approximately one minute and thirty seconds. Take a fork and bring the sides of the cheese upward... it quickly forms a wide Taco shell.

Only 1 carb per ounce of cheese!!!!

Stuffed Strawberries

* 6 strawberries
* 1 ds vanilla
* 2 drp sf sweetner
* 2 T Cream Cheese

I DO save the bottoms and mince them to put in the cream cheese for a pretty pink color, but if you wanted *all white*, then just eat the bottoms as you remove them!!
Core the berries as well after washing and patting dry.

I use about 2 Tbsp cream cheese for 6 large berries; add a few drops of liquid splenda, and a drop or 2 of vanilla. Stuff each berry and top with a dob of whipped cream....and, yes...I ate them all for lunch!!!

Two-Second Treat

* 2 oz Cream Cheese
* drp Lemon Juice
* drp Vanilla Extract
* 1⁄2 t Splenda

In a small bowl, combine cream cheese with a few drops of lemon juice, a few drops of vanilla extract and less than a teaspoon of granular Splenda (all to taste). Serves 1.

Orange Dream Cheesecake

* 1 c crushed walnuts
* 2⁄3 c Water
* 1 pk orange sugar-free jello
* 1 c cottage cheese
* 8 oz Cream Cheese
* 2 c whipped cream

1. Sprinkle crushed walnuts in the bottom of a 9 inch pan sprayed with Pam...Stir the boiling water into the jello until completely dissolved...Allow to cool for 5 minutes...Pour this into a blender and add cottage and cream cheese...Blend on medium speed until it's well blended...Scrape the sides occasionally..Pour this into a large bowl...
2. Add the whipped cream and stir gently..Pour this into your prepared pan...Smooth the top with a spatula...Refrig. for about 4 hours...Enjoy!!!

Italian Cream Pudding

* 1 pk unflavored gelatin
* 1 1⁄2 c half and half
* 1⁄2 t vanilla
* 2 c cottage cheese
* 4 T sf strawberry preserves
* 1⁄2 c Splenda

1. Sprinkle gelatin over 1/2 cup half-and-half in medium saucepan; let stand 5 minutes to soften. Stir in remaining
1 cup half-and-half, Splenda, and vanilla..Cook on low heat until gelatin is dissolved..Stir frequently..DO NOT BOIL!
Pour cream mixture in blender; add cottage cheese and blend until pureed..Pour into 8 custard cups or souffle dishes. Refrigerate until set.
2. Sugar-Free strawberry preserves are optional, but add a lot to the dish.

Chocolate Pudding Cookies

* 1 pk sf chocolate pudding mix
* 1 c lc bake mix
* 1⁄4 c Vegetable Oil
* 1 Egg
* 1⁄2 t vanilla
* 1 ds Splenda

Mix sugar free pudding mix and baking mix in large bowl..Stir in egg, oil, and vanilla..Stir until it forms a ball...Shape into 1/2 inch size balls and place on ungreased cookie sheet...Flatten the cookies and sprinkle with Splenda...Bake @ 350 degrees for 5 to 8 minutes or until done.

No Bake Creamy Lemon Cheesecake

* 2⁄3 c boiling water
* 1 pk sf lemon jello
* 1 c cottage cheese
* 1 pk Cream Cheese
* 2 c cool whip

1. Soften cream cheese and cut into cubes.
2. Thaw Cool Whip.
3. Stir boiling water into jello until completely dissolved. Cool 5 minutes. Pour this into a blender. Add cottage cheese and cream cheese. Blend on medium until smooth. Scrape down the sides of the blender.
4. Pour into a large bowl. Gently stir in whipped topping. Pour into a 9 inch pie plate sprayed with Pam. Refrigerate 4 hour or until set.

Editor's Note: To lower the carbs, cut out the sugar, avoid hydrogenated [trans]fats, substitute REAL whipped cream with SF sweetener for the "Cool Whip."
Carbs: 7
Net Carbs: 7

Simple is Good

* 4 T whipped cream
* 1⁄4 c peanuts
* 1 T cinnamon

1. In a small bowl, combine ingredients. Add cinnamon to taste. I prefer to add enough to make the white mixture somewhat tan.
2. Try using some home made whipped cream made with heavy cream, SF sweetner & vanilla. Good wholesome food, no sugar and fewer carbs than prepared whipped cream like Cool Whip

Carbs: 7.5
Net Carbs: 7.5

Chocolate Mousse

* 1 1⁄2 c heavy cream
* 6 pk sf sweetner
* 1⁄2 t Vanilla Extract
* 1⁄4 c cocoa powder

Beat the cream with mixer or by hand until it begins to get thick, then add Equal/Splenda one packet at a time. Add the vanilla and cocoa powder and beat until almost stiff. Turn off mixer, scrape down the sides and bottom of the bowl, then mix again. Divide the mousse into 4-6 dessert dishes. Cover and refrigerate. Top with whipped cream....yum!

Other variations: add minced zest of one orange when adding vanilla and cocoa or a spoonful of Kahlua! Yum!
Carbs: 3.7
Net Carbs: 3.7
Protein: 1.8
Fat: 33

Sugarfree Cheesecake

* 16 oz Cream Cheese
* 1⁄2 c Splenda
* 3 Eggs
* 3 T Lemon Juice
* 1 1⁄2 t vanilla
* 1⁄4 t Salt
* 3 c Sour Cream

Preheat oven to 350 F.

1. In a large bowl, beat cream cheese and splenda until very smooth. Add eggs one at a time, beating well after each. Add lemon juice, vanilla and salt. Beat in the sour cream until it is blended - do not overbeat.
2. Grease an 8-inch springform pan with 2 1/2" sides. Wrap the outside of the pan with a double layer of foil to prevent water from wetting the cake. Pour the batter into the pan. Place the cake pan into a large pan of hot water - ONLY 1" of water - when cake pan has been set into it. Bake for 45 minutes. Then don't open oven! Turn off the oven without opening the door, and allow the cake to cool for 1 hour.
3. Remove and cool the cheesecake to room temperature. Cover with plastic wrap, and refrigerate overnight.

Calories: 413
Carbs: 7
Net Carbs: 7
Protein: 9
Fat: 39.1

No Bake Jello Cheesecake

* 2 pk sf jello
* 2 c hot water
* 1 t vanilla
* 8 oz softened cream cheese
* 1 3⁄4 c cold water

1. You will need a large glass pie dish sprayed with Pam for your dessert. Use your favorite Jello flavor.
2. Use 2 - 3oz packages sugar free Jello; vanilla you may omit.
3. In large mixing bowl stir Jello in two cups hot water until dissolved. Add vanilla if desired, cut cream cheese into chunks and add to bowl. Mix with electric mixer until completely blended. Add cold water and mix well. Pour into pie plate and place in refrigerator for two to three hours.

Nutritional information, per serving.
Carbs: 1
Net Carbs: 1

Jello Dessert

* 16 oz Sour Cream
* 1 large sf jello mix
* 2 c heavy cream
* 4 pk Splenda

1. Whip your whip cream adding splenda when whip cream comes to peaks add the jello and whip and then the sour cream. If you are adding fruit fold it in. Refrigerate for 1 hour before eating.
2. **If you add fruit, be sure to calculate the carbs**

Recipe as above has 39 total carbs
Nutritional information, per serving.
Carbs: 6.5
Net Carbs: 6.5

Chocolate Cherry Cheese Pie

* 3 oz sf cherry jello mix
* 1 c hot water
* 16 oz softened cream cheese
* 4 pk Splenda
* 2 T sf chocolate pudding

In large bowl mix jello and hot water until dissolved. Add cream cheese and Splenda. Mix with electric mixer until smooth. Add chocolate pudding and mix well. (very small lumps of pudding are O.K. and actually enhance the treat.) Pile into glass pie plate, level with spatula and chill for two to three hours. Cut into eight to ten pie shaped wedges and enjoy.

Nutritional information, per serving.
Carbs: 3.5
Net Carbs: 3.5

Strawberry Mousse

* 1 c heavy cream
* 1 1⁄2 c Sour Cream
* 4 pk Splenda
* 1 pk sf strawberry jello
* 4 strawberries

1. Use Large pkg of Jello, Strawberries cut in small thin slices.
2. In a large bowl put the Whipping cream whip adding splenda until it can go into stiff peaks. Then add remaining ingredients and whip till thouroughly mixed.
3. put in dessert cups and garnish with a few strawberries.

Nutritional information, per serving.
Carbs: 2
Net Carbs: 2

Philly Cheesecake-Low Carb Style

* 1 3⁄4 c crushed low carb cookies
* 1⁄3 c Melted Butter
* 1 1⁄4 c spelnda
* 3 pk softened cream cheese
* 2 t vanilla
* 3 Eggs
* 1 c Sour Cream

1. crushed Low Carb Cookie of your choice (optional)
2. Splenda, divided (use only 1 cup if you are not using a crust)
3. I used BREAKSTONE'S or KNUDSEN Sour Cream
4. MIX crumbs, butter and 1/4 cup splenda in bowl. Press on bottom. Set aside.
5. BEAT cream cheese, remaining spleanda and vanilla in bowl with mixer on high until creamy. Beat in eggs, one at a time. Blend in sour cream. Pour in pan.
6. BAKE at 350 F for 60


Nutritional information, per serving.
Carbs: 4
Net Carbs: 4

Peanut Butter Pie

* 1 c chopped pecans
* 8 oz softened cream cheese
* 1 1⁄2 c peanut butter
* 1⁄2 c heavy cream
* 1⁄3 c Splenda
* 1 t vanilla flavoring

1. Crust, use 1 c chopped pecans (or nut of your choice); Topping: Whipped Cream
2. Spread pecans into 9x9 dish to form crust.
3. Mix all filling ingredients until smooth. You may want to add more or less Splenda or peanut butter to taste. Drop by spoonfuls onto pecan crust. Carefully spread the filling to even it out. Spread a thin layer of whipped cream on top. Cover and refridgerate for an hour before serving.