Monday, June 30, 2008

Warm Breakfast "pudding"

Warm Breakfast "pudding"

Ingredients:
-----------------------------------------------------

box of mori nu firm silken tofu (lite okay)
equvialent of 1/2 cup of sweetner of choice
cinnamon to taste
salt to taste
vanilla to taste
mix ins - nuts, dry cereal/oats, (non-low carb - raisins, m&ms, whipped cream) anything you want - be creative


Instructions:
-----------------------------------------------------

throw tofu and sweetner in a blender, adding water 1/4 c to begin with...blenderize...add more water untill desired "pudding" consistency is reached...pour into a bowl and microwave to the warmth you want...then add salt, vanilla and cinnamon to taste...then add any mix ins...ENJOY!


Additional comments:
-----------------------------------------------------

This is full of protein...the pudding by itself has 20 grams and only 2 grams of fat
Different flavors can be made by substituing the cinnamon for other flavors, chocolate is good...or an "egg noggy" kind can be mande by adding a dash of nutmeg to the cinnamon version

Silken tofu dessert

Healthy tofu chocolate "ice cream"

Ingredients:
-----------------------------------------------------

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


Instructions:
-----------------------------------------------------

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!!!!


Additional comments:
-----------------------------------------------------

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

Preparation time: 2 hours

Saturday, June 28, 2008

Grilled Asparagus and Spinach Salad

I found this recipe at Fatfree Vegan Kitchen. There are some great recipes there.

Grilled Asparagus and Spinach Salad

Grilled Asparagus and Spinach Salad
(printer-friendly version)

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.


Grilled Asparagus
(The grill the day before it cracked.)

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.)

Thursday, June 26, 2008

Tofu-Spinach Lasagna

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

Saturday, June 21, 2008

Great book

I got this book in the mail! I read it in one day and it is a great book to help me on the vegetarian Low carb way of eating.


Having read this and loved it, I am going to get her cookbook too. Although to be fair there are a LOT of recipes in this book.

Sunday, June 15, 2008

Great Low Carb site

There are some great recipes at this site and this one too!

Grilled Oatmeal

Grilled Oatmeal
- 3 c. water
- 1 c. skim milk
- 2-3 T. splenda
- 1-1/2 c. steel cut oats

- 1 T. smart balance
- 1 T. canola oil

In large saucepan, put water, milk, and splenda. Bring to a boil and stir in oats. Reduce heat to low and simmer 20 minutes, stirring constantly, until very thick. Spoon into a PAM-sprayed 7x11-pan and cool to room temperature. Cover with plastic wrap and refrigerate at least 2 hours or overnight. Use a sharp knife and spatula to cut 8 triangles. In a skillet, place smart balance and oil. On medium heat, cook the oatmeal triangles to brown each side, about 2 minutes per side, being careful not to burn. Serve with favorite oatmeal toppings: sugar-free syrup or fruit compote or whipped cream.
_________________

Belgian Waffles

Belgian Waffles

Ingredients:

2 large eggs
1/4 C Lowfat Ricotta Cheese (store brand)
1 T Granular Splenda, more or less to taste
1/2 t. Baking Powder
1/4 t. Cinnamon, more or less to taste
(optional)
Dash Nutmeg, more or less to taste (optional)

Directions:

Preheat waffle iron. If no waffle iron is available, recipe can also be used for fluffy
pancakes, but that is not as much fun! Beat eggs with electric mixer on high for 1
minute to make them light and fluffy. Add all other ingredients. Beat until smooth.
Spray waffle maker with PAM or other cooking spray. Pour all batter, should fill bottom tray. Close and cook as usual for waffles.

Top with Smart Spread or other butter substitute, a sprinkle of splenda, and/or some
sugar free syrup. Serve with V8 for a complete and satisfying breakfast!

Or, top with berries. You can also nuke blueberries and add some splenda to make your own blueberry syrup. Other variations include adding one of the following: 1 T wheat germ, 1 T ground flax seed, 1/4 C oatmeal. You may also try using cottage cheese instead of some of the ricotta.

Cream of "Whatever" Soup

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.

Unmentionable Oatmeal

Unmentionable Oatmeal

1 serving

1/3 cup uncooked quick (5 minute) oatmeal
1/3 cup nonfat yogurt
1/3 cup nonfat milk or unsweetened soy milk
1/2 cup fresh or frozen blueberries

3 tabl. almonds. (You can leave these out)

In a bowl, stir together the oatmeal, yogurt and milk. Mix in the blueberries and the almonds. Eat. What could be simpler.

Mock Danish

Mock Danish
  1. Use two small bowls. In one bowl, whisk two eggs and a Tbl. of splenda.
  2. Pour this into a preheated sprayed non stick pan.
  3. While this cooks (do not stir it) and sets up, use a fork to stir 1/4 brick of light cream cheese/neufchatel cheese (8 oz size) and 2 Tbl. splenda and 1/2 tsp. vanilla extract, in the other bowl.
  4. By this time the eggs are cooked and spread the cream cheese mixture

Friday, June 13, 2008

Good website

I found this great website which has some recipes. You do have to search for the vegetarian ones but they do have some low carb and some very low carb recipes

Thursday, June 12, 2008

Orange Nut Muffins

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.


6 large eggs, separated.....
Beat egg whites with 1/4-tsp. cream of tarter and add 4 pkt Splenda
Beat whites until stiff. Sprinkle 1/2 tsp. orange extract over this.
In separate bowl beat yolks with 4-sugar sub (Splenda) and 1 TBS brown Sugar Twin.
Add 1/2 tsp. orange extract.
Take a big spoonful of whites and add to yolk mixture and mix together, then pour yolk mixture over whites,
Mix 1/4 cup Hodgsons Mill Brand soy flour with 1/4 cup ground walnuts (doesn't have to be super fine)
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.
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

Wednesday, June 11, 2008

Cabbage and Sausages

Now I haven't done the calculations on this recipe, but it sounds like something I would like. It could be low carb depending on the "sausages" you used. Yves has some low carb ones. I have always really liked this blog and when I saw her recipes today I had to share it.

Kitchen Ramblings from a fairly Odd Tofu Mom:

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.

Saturday, June 7, 2008

Farmer's Market Veggie Wrapwich

Farmer's Market Veggie Wrapwich

This is a great low carb and low fat lunch that will keep you full for the rest of the day. Tons of vegetables packed into a tortilla for nutritious goodness.

Ingredients

4 8-inch flour tortillas or garden vegetable wraps
4 slices American, Swiss or Muenster cheese, halved
1 small tomato, cut into 8 wedges
4 C. your favorite vegetables: such as asparagus, sliced red onion, cucumber, bell peppers, sprouts or shredded carrots
Hellmann's or Best Foods Real or Light Mayonnaise
Your favorite Wish-Bone Salad Dressing

Directions

Squeeze mayonnaise generously onto tortillas. Layer cheese down center of each tortilla. Top with tomato and vegetables, then drizzle with dressing. Roll and fold the filled tortilla and pop it into a Wrapwich wrapper. Or, make one yourself out of aluminum foil or waxed paper.

Yield: 4 servings

Nutrition Information: per serving: Calories 430, Calories From Fat 210, Saturated Fat 6 grams, Trans Fat 0 grams, Total Fat 23 grams, Cholesterol 25 grams, Sodium 1040 mg, Total Carbohydrate 47 grams, Sugars 9 grams, Dietary Fiber 3 grams, Protein 11 grams

Avocados

I deal with avocados by slicing in half and removing the very large seed. From there, it's easy to separate the meat from the peel with a spoon. Slice and eat or mash and make guacamole.

They are good in a big salad with olives, avocado, lettuce, tomatoes, capers, egg.

I love to eat them in a sandwich with swiss cheese and mayo and a variety of vegetables like, onion, jalapeño pepper. Save the seed to store with any unused portion of avocado. It will help retain freshness.

Guacamole burritos

  1. Use the big Florida avocados.
  2. Mash one and add a bunch of diced jalapeños, a diced Vidalia onion, a couple of cloves of garlic, the juice of a lemon, salt and make the top brown with powdered habañero pepper before mixing. Even better than lemon juice is, of all things, the juice from a jar of pickled jalapenos. Finely chopped cilantro is really good in it, too.
  3. Put the maximum amount possible on your tortilla of choice with diced tomato and torn romaine. Add more habañero pepper, fold and enjoy.
  4. Add some shredded cheese.
Guacamole tip: Save the seed and place it in the sealed container with any leftover. The seed keeps the avocado fresh and green.

Avocado sandwiches

Hot Avocado Grilled Pita Sandwich

Perfect dinner for one or lunch for two. Combines nicely with a a tasty green salad!

* easy
* tasty
* hot

Ingredients

* 1 onion, in thinly sliced rings
* 1 avocado, mashed and seasoned to taste
* cheese, grated (I used Dutch Boeren Belegen kaas)
* purée de piments
* fresh basil leaves, torn
* 2 pita breads (low carb wrap)

Directions

1. Fry onion rings in a splash of olive oil on high heat, stirring constantly, until golden. Remove from heat and set aside.
2. Split pita bread (or use low carb wrap), leaving a small section still intact to guarantee that the sandwich won’t fall apart on the grill. Spread equal parts of mashed avocado on one side of each pita and top with equal amounts of fried onion. Spread purée de piments on the opposite side of each pita. Spread the grated cheese over the mashed avocado and sprinkle with torn basil leaves.
3. Place grill pan over a high heat and until super hot, then reduce heat to medium-high. Grill sandwiches one at a time for about 2-3 minutes per side or until the pita is toasted and cheese melted. Cut in half and serve.

Friday, June 6, 2008

Basic Vegetable Cream Soup

Basic Vegetable Cream Soup

Other vegetables can replace the cauliflower: asparagus, spinach, red bell peppers, tomatoes or more cauliflower. I once made it with red Swiss chard stalks and it was delicious! If you use a fibrous vegetable like asparagus, strain the soup through a sieve after pureeing.

Makes approximately 12 cups

1 lb. cauliflower
1 1/2 lbs. broccoli, or one of the suggestions above
2 Tbsp. extra-virgin olive oil
2 cloves garlic, minced
10 cups chicken stock
1 tsp. salt
1 Tbsp. Dijon mustard
1 tsp. dried tarragon leaves, or herb of your choice
sea salt and freshly ground black pepper
heavy cream, optional

Trim the broccoli and cauliflower and chop coarsely. The core of the cauliflower and the broccoli should be used too. Save a few tiny florets of broccoli to add later.

In a large pot, heat the oil over medium heat. Add the garlic and sizzle until it smells fragrant. Add the broccoli, cauliflower, stock and salt. Bring to a boil, turn down and cook at a lively simmer until the vegetables are tender, about 20 minutes.

Puree in batches in a food processor or blender - a blender works best for this - with the mustard and tarragon add the broccoli florets and season to taste. Thin with stock or water if the soup is too thick. Add the cream if desired.

The dairy is optional and not included in the count.

Total Calories: 566
Fat: 31 grams
Carbs: 63 grams
Fiber: 33 grams
Protein: 31 grams

Thursday, June 5, 2008

Cool new blog I found

I found this great blog: Norwitz Notions which I can tell is going to be an invaluable resource to me! I am so excited.

I found this recipe there:

Mushroom Olive Compote

5-6 lbs crimimi mushrooms
2 pints black olives (use more if your olives have pits or a lot of brine)
1/2 cup sherry or white wine (the latter if you need it to be kosher for Passover)
Olive oil as needed
Salt (not a lot)
2 small bunches fresh sage (1/2 cup of chopped)

Makes enough for a side dish for 15-20 people (or 8-10 if there aren’t other side dishes).

Note: This recipe is for watery mushrooms. If you are lucky enough to get nice dry ones, you can cut the amount of mushrooms you use by a third or more. Or increase the other ingredients.

Wash the mushrooms then slice. You don’t want to cut corners and chop them in a food processor. Add to a pot with enough olive oil to coat and keep them from sticking. Add more oil as needed. The dish takes a fair amount.

When the mushrooms have started to become glossy and lose that raw look (5-10 minutes or so), add some salt. This will draw out the water. White mushrooms (and cheap brown) will bring out a lot of water.

Now comes the tedious part. Keep the mushrooms at medium heat (simmer but don’t boil) and stir often. Don’t cook for longer at lower heat; you will lose a ton of flavor. It will take a couple of hours to get the water off so they look like this.

At this point, you are probably tired, so turn off the heat, cover, and leave until the next day. They’ll be fine. Note: if you start with quality crimimi mushrooms, you will only have to cook them for about an hour, you’ll end up with a much larger amount, and they’ll have more flavor.

With the pan hot, add the sherry or wine (sherry has a nicer flavor, but is hard to find kosher). Stir and let that burn off.

Drain the olives and pour one pint at a time on to a cutting board. Rough chop the olives (each one should be cut into at least 3 pieces–much easier with a large chef’s knife) and add them to the pot. Then cut and add the sage leaves.

Cook on low heat until everything is warm and the flavors meld. Adjust for salt. You can turn off the heat at any point and let the pot sit there. Just before serving, reheat.

This dish keeps well in the fridge and can be reheated several times.

Wednesday, June 4, 2008

HANDY TIPS

I like to keep small storage bags of the following things on hand in the freezer. This is a good way to use up veggies that will go bad before you have a chance to use them up, little bits of leftovers, and other things. They come in very handy when making omelets and other dishes as well as when making a recipe that calls for a very small amount of some ingredient.

Whenever I need to use bell peppers in recipes, I chop off the tops and bottoms. I chop those, spread them on a baking sheet and freeze them. Once they're frozen, I store them in a zipper bag in the freezer to use on pizzas and in casseroles, etc.

  • Chopped green and red peppers
  • Chopped jalapeno and other hot peppers
  • Sliced mushrooms
  • Chopped celery
  • Chopped leeks
  • Chopped green onions
  • Cilantro (wash, dry well and chop)
  • Parsley (wash, dry well and chop)
  • Spoonfuls of tomato paste, individually frozen
  • Lemon or lime juice (freeze in ice cube trays, then store in plastic bag)
  • Lemon, orange or lime peel (peel in large pieces, then chop frozen, as needed)
  • Nuts
  • Sesame seeds
  • Sunflower kernels
  • Berries such as strawberries, blueberries and raspberries

MAKE YOUR OWN PRE-WASHED BAGGED LETTUCE

Buy fresh leaf lettuce then, when you get home from the store, wrap it unwashed in a linen towel and put it in a plastic bag. Take off some leaves for about 2 days worth of salad, wash and spin them in a salad spinner until as dry as possible, then put them in a gallon size zipper bag between two sheets of paper towels. The lettuce stays fresh tasting this way for 2-3 days at least.

KEEPING CELERY FRESH
Remove the celery from its wrapper and completely enclose in a large piece of wide heavy duty foil. It will make the difference between celery that spoils within a few days or lasts a couple weeks or possibly longer. If your celery is too long to fit crosswise on the foil, place it diagonally from corner to corner on a square of foil. Roll it up then fold the corners over each end.

QUICK WAY TO REMOVE THE FAT FROM PAN DRIPPINGS
Here's a tip from Cook's Country magazine. Pour your pan drippings into a big glass measuring cup, let stand about 5 minutes to allow some of the fat to go to the surface. Add several ice cubes and let them stand for about 5 minutes. When you scoop out the ice cubes, most of the fat will come out with them.

MAKING MILK OUT OF HEAVY CREAM
What do you do when you have a recipe that calls for milk or when you want something to pour over your low carb breakfast cereal? Most low carb cooks use a mixture of half heavy cream and half water. This works very well, but is quite high in calories and fat compared to milk. If calories and fat are a concern for you, I've found that you can cut back on the cream and still end up with an acceptable "milk". You won't get quite the body and flavor that milk has, but with just 2 tablespoons of cream per cup of "milk", it will still have a rich, cream flavor, the calories will be drastically reduced and it should work fine in many recipes. Here are the counts for various milk formulas:

1 CUP WHOLE MILK
146 calories
8 grams fat
11 carbs
1 CUP HEAVY CREAM
821 calories
88 grams fat
6.5 carbs
1/2 CUP CREAM + 1/2 CUP WATER
411 calories
44 grams fat
3.5 carbs
1/4 CUP CREAM + 3/4 CUP WATER
206 calories
22 grams fat
1.5 carbs
1 OUNCE CREAM + 7 OZ WATER
103 calories
11 grams fat
1 carb


Tuesday, June 3, 2008

My plan

Even though I am not going to be officially dieting until after the baby is born, I am actually looking forward getting started on this diet. Because I had heard to many good things about it, I have even ordered Rose Elliot's book, "THE VEGETARIAN LOW-CARB DIET"



On her site about the book she says:

This is my easy-to-follow, meat-free answer to high-protein diets. I wrote it in answer to the many requests for a vegetarian (and vegan) version of the low-carb diet – and it really does work. The book includes over 140 delicious recipes, top tips for losing weight and staying slim, carbohydrate counters, meal plans and clear explanation of how and why the diet works.

After I get that book, I am probably going to order, Rose Elliot's "THE VEGETARIAN LOW-CARB DIET COOBOOK"

Low Carb Trail Mix

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

Low Carb Vegetables

This list is roughy arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
  • Sprouts (bean, alfalfa, etc.)
  • Greens – lettuces, spinach, chard, etc.
  • Hearty Greens - collards, mustard greens, kale, etc.
  • Radicchio and endive count as greens
  • Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
  • Bok Choy
  • Celery
  • Radishes
  • Sea Vegetables (Nori, etc)
  • Broccoli
  • Cauliflower
  • Cabbage (or sauerkraut)
  • Mushrooms
  • Jicama
  • Avocado
  • Cucumber (or pickles without added sugars)
  • Peppers (all kinds)
  • Summer Squash (including zuchinni)
  • Scallions or green onions
  • Asparagus
  • Bamboo Shoots
  • Leeks
  • Brussels Sprouts
  • Snow Peas (pods)
  • Green Beans and Wax Beans
  • Tomatoes
  • Eggplant
  • Artichoke Hearts
  • Fennel
  • Onions
  • Okra
  • Spaghetti Squash
  • Celery Root (Celeriac)
  • Carrots
  • Turnip
  • Water Chestnuts
  • Pumpkin

Vegetarian High Protein Foods

Vegetarian High Protein Foods

High Protein Foods

Vegetarian

Calories From

Grams

Grams

Grams



Qty

Protein

Carbs

Protein

Fat

Calories








Egg White from 1 egg

100%

0.0

4.0

0.0

16.0

Yves Veggie Back Bacon 2 slices

89%

1.2

10.0

0.0

44.8

Yves Veggie Deli Slice 2 slices

86%

1.3

7.5

0.0

35.0

Yves Veggie Hot Dog 1 dog

83%

2.2

11.0

0.0

52.8

Yves Veggie Ground Round 1/3 C.

78%

3.4

12.0

0.0

61.6

Breakfast Links 2 links

76%

3.8

12.0

0.0

63.2

Yves Pepperoni Slices 2 slices

76%

2.3

8.5

0.2

44.8

Yves Burger Burgers 1 burger

73%

6.7

18.0

0.0

98.8

Yves Veggie Turkey Slice 2 slices

70%

3.4

8.0

0.0

45.6

Yves Veggie Ham Slice 2 slices

70%

3.0

7.0

0.0

40.0

Boca Burger 1 burger

62%

8.0

13.0

0.0

84.0

Cott Cheese 1/2 C

61%

6.7

15.0

1.3

98.5

Super Soy Burger-Soy City 1 burger

56%

13.2

25.0

2.9

178.9

Second Nature Burger 1 burger

51%

8.0

15.0

2.8

117.2

Lightburger 1 burger

50%

14.0

16.0

1.0

129.0

Soy Cheese 1 slice

39%

1.0

4.0

2.3

40.7

Tempeh 113 g (1/4 pkg)

38%

3.5

11.0

6.5

116.5

Tofu-La Soyarie 1/4 pkg 113.5 g

36%

3.0

12.0

8.0

132.0

Green Chef Burger 1 burger

35%

8.2

13.8

7.5

155.5

Veg Cutlet 1 cutlet

34%

9.1

14.0

8.3

167.1

Veg Cutlet w/Spinach Zoglo’s 1 cutlet

28%

14.0

14.0

10.0

202.0

La Soyarie Nutburger 1 burger

26%

6.2

9.6

9.3

146.9

Cheddar Cheese 1 oz.

25%

0.6

7.1

9.1

112.7

Green Chef Cutlet 1 cutlet

19%

18.4

8.4

8.1

180.1

Veg Pate (Fontaine Sante) 55 g (1/4 pkg)

17%


Fruits lowest in sugar:

Fruits lowest in sugar:

  • Small Amounts of Lemon or Lime
  • Rhubarb
  • Raspberries (more about berries on low carb diets)
  • Blackberries
  • Cranberries
  • Strawberries
  • Peaches
  • Blueberries
  • Cantaloupes
  • Honeydew Melons
  • Apples
  • Apricots
  • Plums
  • Grapefruit
  • Oranges
  • Guava
  • Papaya

VERSION TWO LOW CARB GROCERY LIST:

VERSION TWO LOW CARB GROCERY LIST:

Proteins
- fresh nuts, seeds, and nut/seed butters (snacks and nut butter wraps and sauces), a cup or so of each. You won’t need to buy these every week.

- fresh hummus, about a cup a week

- soybeans in whatever form looks good that week (about a pound of tofu, tempeh, edamame). If you like them, you could also include soybean burgers, soymilk and cheeses made from soymilk if you don’t do dairy.

- full fat dairy if you can tolerate dairy:
– full fat ricotta, a pound per week (shakes, puddings, baked ricotta)
– hard cheeses (swiss, smoked gouda, cheddar cheese curds, parmesan)
– 2 quarts of plain, unsweetened kefir
– a pint of half and half (a quart if I’m going to make a custard)
You could also pick up dry curd cottage cheese, plain unsweetened yogurt, cottage cheese, anything else in the dairy case that is unsweetened and catches your fancy.

- eggs, usually a half-dozen a week (more if I’m making a custard or pancakes)

- one to two lbs. of fish per week, in half-pound amounts of three or four different kinds (scallops, clams, mussels, oysters, tilapia, salmon, and sometimes salt cod or smoked herring)

- if you are eating chicken, I’d get around a pound or two per week per person; you’re not going to get all your protein from chicken, but if a particular piece (chicken breasts) was on sale at an unbeatable price, I’d stock up and freeze at least half.

Figure that you’re going to need at least a pound of fresh protein of some sort, per person, per day, to get 80-100g of protein (just a guess at your minimum protein requirement–it could be higher but likely won’t be much lower than 80 grams.)

Fresh Fruits/vegetables
- some type of fresh dark leafy greens to last at least 3-4 days, usually about a pound (spinach, chard, kale, collards)
- cherry tomatoes or grape tomatoes which are fresh year round; larger tomatoes in summer when they’re local and fresh
- mushrooms, about a half pound of crimini, Italian brown or basic white (for salads, omelets, gravies, soups)
Then I look to see what else is good–avocados, cabbage, zucchini, spaghetti squash, melons, winter squash, cauliflower. If you can eat asparagus, broccoli, green or wax beans–go for it! In the winter (right now, CNY is in winter) I will buy frozen veggies and frozen bags of either unsweetened strawberries, mixed berries or melon pieces to use with ricotta for snacks, in shakes, for sauces, etc.) I will also buy ruby red grapefruits, lemons, limes and oranges at this time of year for sauces, and to snack on the grapefruit (one grapefruit = about 4 servings). But I keep greens, tomatoes, mushrooms and lemons in the house all the time. I also pick up garlic, onions (green, red and yellow), a sweet potato and a couple small red or yellow potatoes every couple weeks or as needed. However, I’m in maintenance/slow weight loss at the moment–if potatoes are a trigger food for you, skip them.

Always in the pantry
- unsweetened, low carb vanilla whey protein powder
- Isopure low carb chocolate whey protein powder
- extra virgin olive oil
- butter
- coconut oil
- small quantities of whole lentils, black-eyed peas, garbanzo beans
- dry or canned black soybeans (cook the dried ones in a crockpot, and freeze them if you can’t get the Eden Organic canned ones in your area)
- almond flour (for muffins, biscuits, pancakes)
- good spices: choose the things you like, and make sure they’re fresh
- vital wheat gluten
- whole rolled oats
- whole wheat pasta (remember, I’m in maintenance–mainly, I use spaghetti squash or cooked greens as my vehicles for sauces. )
- some type of low carb wrap or pita bread, usually whole wheat and always under 7g ECC per serving
- canned seafoods (tuna, salmon, mussels, oysters, clams)
- seafood in pouches (tuna, salmon)
- organic unsweetened peanut butter
- organic unsweetened jam or fruit puree (something that’s 6g ECC per tablespoon)

Low Carb Vegetarian Sample Grocery list

DAIRY SECTION

–Cheese
- hard cheeses like swiss and cheddar
- grated or shredded cheeses like parmesan, romano and gruyere
- string cheeses like mozzarella
- curd cheeses like ricotta, cottage cheese and dry curd or farmer’s cheese)
–Whole milk (plain) yogurt
–Whole milk unsweetened (plain) kefir (higher protein than yogurt and lower carb)
–Eggs
–Cream cheese (flavoured on not, but unsweetened and full fat)
–Neufchatel cheese if you want a lower fat version of cream cheese
–cream and milk
- half and half
- heavy cream or whipping cream in the carton
- unsweetened whipped cream in the aerosol can
–sour cream (to thicken pan juices or a shake, or to make a dip)

GROCERY AISLES or bulk foods

–Nuts (almonds, peanuts, pistachios, walnuts, pecans, hazelnuts, macadamia nuts)
–Seeds (sunflower, sesame, pine nuts)
–packaged or canned vegetable or mushroom broths (I like Pacific Organics, but some store brands are also great)
–Spices: whatever you like, but at least cinnamon, ginger, nutmeg, dry mustard, chile powder, cumin, granulated garlic, dry mustard, dried red chile flakes, peppercorns or ground pepper, sea salt. Buy in small quantities and keep from heat and light.
–herbs (dried or fresh): oregano, basil, bay leaf, dill weed, tarragon, chives and whatever else you really like. Buy in small quantities and keep from heat and light.
–mayonnaise
–Olives
–Capers
–Mustard (grainy, yellow, with horseradish…just read the label!)
–dill pickles
–variety of vinegars (balsamic, raspberry, red or white wine, sushi vinegar)
–canned coconut milk (make these into cubes by freezing in ice cube tray for SweetiePie’s Mounds Bar Smoothie.)
–flavorings (get the REAL stuff!)
- hazelnut, chocolate, almond, vanilla, maple, rum
–instant coffee or expresso (for shakes)
–frozen, pre-made quiche mix
–assortment of extra virgin or expeller pressed/cold pressed oils: olive, sunflower, macadamia nut, walnut
–pumpkin (canned, unsweetened–make these into cubes by freezing in ice cube tray for SweetiePie’s Pumpkin Pie Smoothie.)
–nut butters (unsweetened)
–low-carb salad dressing (check the label!)
–good quality Worcestershire sauce
–Asian Sesame Oil, Olive Oil
–home made or store bought “dry rubs”
–course salt & gourmet peppercorns
–hot sauce
–assortment of green, black and herb teas without sweeteners
–assortment of coffees
–Unsweetened baking chocolate (the hard kind)
–Cocoa powder (baking cocoa, unsweetened)
–Soy Flour
–Gluten Flour (vital wheat gluten)
–Oat Flour
–Flax Seed (refrigerate at home)
–Nut flours (refrigerate at home)
–Crystal light - all flavours (great in the fruit smoothie shakes)
–Pizza Quick sauce or other tomato sauce for lc tortilla “pizzas”
–SF jello and pudding mixes
–Diced canned tomatoes in juice, with or without green chiles
–V8 juice

WHEAT PRODUCTS - yes Wheat!

–Wasa crisp rye crackers
–Low-carb bread (check ‘light’ or ‘diet’ breads that have less than 40 calories/slice)
–Low Carb crackers (Stonewall Kitchens, Nut Thins)
–Low-carb tortillas (La Tortilla Factory tortillas)
–High Fibre whole wheat melba toast
–Whole Wheat Pita Bread (Joseph’s reduced carb pitas with oat bran and wheat protein isolate)

PREPACKAGED VEGETARIAN CHOICES (make sure to check the labels)

–Quorn
–Boca Burgers
–White Wave Seitan, plain
–packaged tofu
–frozen edamame
–any prepped tofu or gluten based creations in the case that meet your tastes and meal requirements
–texturized vegetable protein (TVP)

FRUITS & VEGGIES

–Cucumbers - (a great crunchy snack if you cut in slices
and top with cream cheese and smoked salmon or caviar)
–Frozen *UNSWEETENED* berries or melon chunks, to put in shakes, make sorbet
–fresh melon
–fresh berries
–Peaches
–celery
–carrots (the baby size, pre packaged)
–frozen chopped spinach or other frozen greens (many recipes call for this)
–bagged pre-washed salad greens (makes having salads so much easier!)
–frozen green beans
–yellow squash and zucchini
–spaghetti squash
–fresh and frozen veggies, generally including:
fresh broccoli florets
Oranges
Avocados
salad fixings (fresh greens, mushrooms, tomatoes, cukes)
lemons and limes
herbs & chilies
–Red Cabbage (great for salads and wraps)
–Garlic
–onions (green, red, sweet and cooking)

MISCELLANEOUS (order from the web or specialty stores)

–Protein Powder (also try GNC or local health stores)
–Protein Bars
–Protein Crunch cereal (Hi-Lo and others)
–Vitamins (also try GNC, health food stores, Wal-Mart)And last but not least, lots of bottles of dry red and white wine!!!

And last but not least, dry red and white wines and a good bottle of vermouth!


Herbed Skillet Quiche

Ingredients:

* 1 Tablespoon butter
* 1/2 cup thinly sliced green onions
* 6 large eggs
* 3/4 cup full-fat cottage cheese
* 3/4 cup heavy cream
* 1/4 cup water
* 1 cup grated cheddar cheese
* 1/2 teaspoon basil
* 1/4 teaspoon white pepper
* 1/4 teaspoon paprika

  1. Melt butterin a heavy non-stick surface skillet. Add green onion; cook 5 minutes over low heat, stirring occasionally. Combine eggs, cottage cheese, cream and water in mixing bowl; beat at medium speed until smooth. Stir in cheddar cheese, basil and pepper; pour mixture into skillet.
  2. Cook, covered tightly, over medium heat 15-17 minutes or until knife inserted in center comes out clean. Sprinkle paprika over top of quiche and garnish with strips of green onion tops, if desired.
  3. Serve from skillet or slide onto serving platter.

Serves 8 - 1.5 grams net gram of carbohydrate per serving.

Monday, June 2, 2008

Layered Eggplant Casserole

Layered Eggplant Casserole

3-4 medium tomatoes, sliced
1 large eggplant
1 cup mushrooms
1 cup firm tofu
1/2 tsp salt
1/2 tsp pepper
2 tsp. parsley
Slice all the veggies; eggplant, tomatoes, and muchrooms. Now, very lightly grease a casserole dish and lay half of the sliced eggplant along the bottom.

In a separate bowl, Mash the tofu and then mix the seasonings into the tofu

Now spread the tofu mixture over top of the layer of sliced eggplant. Then layer each vegetable over the top of the tofu layer in this order: Mushrooms. other half of the sliced eggplant and top with the tomatoes.
Add a little salt and pepper to taste over the top. Let stand for 15 minutes.

Cover with aluminum foil and bake at 350 degrees for 30 minutes, or until baked as preferred.

4 servings. Per serving: 107 calories, 3.25 gm fat, 10.25 net carbs.

Spaghetti Squash Florentine Casserole

Spaghetti Squash Florentine Casserole

4 lb spaghetti squash halved lengthwise
1 cup part skim ricotta cheese
1 pkt frozen chopped spinach (10 ounces) thawed and drained
1/2 cup Egg Beaters 99% egg substitute
1 tsp Italian seasoning crushed
1/4 tsp salt
2 tbl grated Parmesan cheese
1/2 cup mozzarella cheese shredded
1 3/4 cup spaghetti sauce (Hunts)
1/2 cup mozzarella cheese shredded

Halve squash lengthwise. Scrape out seeds. Place cut-side down on a microwave-safe dish and cook for about 20 minutes in the microwave on HIGH or until fork-tender, turning over once and covering with wax paper. Cool squash slightly and with a fork separate into strands. Set aside.

Meanwhile, in medium bowl, combine ricotta cheese, spinach, egg beaters, and seasonings; mix well. Spread evenly in a 13×9-inch baking dish coated with cooking spray. Spread the Parmesan and nonfat mozzarella cheeses over the spinach mixture.

In a large bowl, combine the squash and spaghetti sauce; toss to coat well. Arrange squash mixture on spinach mixture; top with the part skim milk mozzarella cheese. Cover with foil; bake at 375 deg F. for 30 minutes oruntil hot and bubbly.

Taziki sauce

Taziki sauce

Please be sure you are using natural yogurt with no sweeteners or anything added.

4 oz. Fresh plain (natural) yogurt
1/4 Cucumber seeded and grated ( peeling is optional but I prefer it peeled)
1 teaspoon minced garlic (optional pair it carefully with what you are going to eat)
dash of salt
1/4th cup fresh dill finely chopped

All you do is mix it all together and let sit covered n the refrigerator for at the very least an hour before eating. It can be a meal a dip or a spread. It is good on souvlaki or on grilled veggies.

Stuffed portabella’s

Stuffed portabella’s

4-4 inch Portabella mushrooms
1/3 cup sliced scallions (pencil onions)
1 clove garlic, minced
1/4 cup butter or olive oil
1/2 cup fine dry bread crumbs
1/2 cup shredded Parmesan or other sweet, nutty cheese
1 Tbsp. dry white wine
1 Tbsp. fresh sage or 1/2 tsp. dried
salt and pepper to taste
1/2 cup veggie broth

Rinse mushrooms, remove stems and pat dry. Chop stems and saute along with onions, garlic and butter or olive oil. Add bread crumbs, cheese, sage, wine, salt and pepper. Brush mushroom caps with olive oil and place mushroom caps in a shallow oven pan. Fill with stuffing mixture and add broth to pan. Cook at 350º until tender, 10-15 minutes. Garnish with (melted) cheese.

Crustless Spinach Pie

Crustless Spinach Pie

1 (10 ounce) package frozen, chopped spinach
4 tablespoons butter, melted
3 eggs, lightly beaten
1/2 teaspoon salt
1/8 teaspoon pepper
8 ounces cottage cheese
1/2 cup grated mozzarella cheese

Thaw and drain spinach. It is important that you remove the water from the spinach. You will need to actually squeeze the water out. Combine spinach with remaining ingredients. Spoon into a greased pie plate or quiche dish. Bake at 350 degrees for 30 minutes. (You can also try increasing the eggs to 5 and adding about 1/3 cup Kraft parmesan cheese.)

EASY Mock Potato Casserole (cauliflower)

EASY Mock Potato Casserole (cauliflower)

You need:
2 large bunches up cauliflower, washed, cut into small pieces (No stems) and bioled until soft in salted water
1 cup shredded cheddar
2 cups sour cream
2 tbsp butter
2 small bunches of green onion chopped finely
salt and pepper to taste (I used none, and it had enough flavor)

Once the cauliflower is cooked, mash it up a bit… the pieces are about the size of peas when done. Mix cooked cauliflower with butter, green onion, sour cream, and 1/2 of the cheese. Place mixture in baking dish and bake at 375 for about 15-20 minutes (until bubbling) Remove from oven and stir, cover with remaining cheese and bake until cheese bubbles.

DEEP DISH PIZZA QUICHE

DEEP DISH PIZZA QUICHE

4 oz softened cream cheese
4 eggs
1/3 cup heavy cream
1/4 cup parmesan cheese (grated)
1 tbs chives
1/2 tsp Italian or pizza seasoning
2 cups shredded cheese (I use mozzarella/cheddar mix)
1/2 tsp wet garlic or 1/4 tsp garlic powder
1/2 cup lowest carb tomato or pizza sauce
1 cup mozzarella cheese
Toppings to taste (I use onion, green pepper, mushrooms, whatever!)

Preheat oven to 375.
Beat together cream cheese and eggs till smooth (I use a blender).
Add cream, parmesean cheese and spices.
Spray 13×9 glass baking dish with PAM.
Put 2 cups of shredded cheese in dish and pour egg mixture over.
Bake at 375 for 30-35 minutes.
Remove from oven.
Spread with sauce and then add your toppings.
Cover with mozzarella cheese.
Bake till browning and bubbly (or however you like your ‘za!)
Let stand for 5 minutes or so.

Crock Pot Huevos Rancheros (Mexican Ranch-Style Eggs) (Low Carb)

Crock Pot Huevos Rancheros (Mexican Ranch-Style Eggs) (Low Carb)

4¼ hours | 5 min prep | SERVES 8
1 tablespoon butter
10 eggs, beaten
1 cup light cream
8 ounces Mexican blend cheese, shredded
1/2 teaspoon pepper
1/4 teaspoon chili powder
1 garlic clove, crushed
1 (4 ounce) can chopped green chilies, drained
1 (10 ounce) can red enchilada sauce
4 ounces sharp cheddar cheese, shredded
8 low carb tortillas

1. Grease crock pot with the butter (leaving any excess in the pot), and set aside.
2. In a large bowl, combine the eggs, cream, Mexican cheese, pepper, and chili powder.
3. Add the garlic and chilies, and stir.
4. Pour mixture into the crock pot, cover, and cook on LOW for 3 hours and 45 minutes (longer may cause the edges to burn).
5. Remove lid and top with enchilada sauce and cheddar cheese.
6. Replace lid and cook until sauce is warm and cheese is melted (15 minutes).
7. Top tortillas with eggs and serve

Low Carb Eggplant (Aubergine) Parmesan

Low Carb Eggplant (Aubergine) Parmesan

This is good and healthy too; a good dish for a vegetarian that may also be watching their carb intake. Serve this as a main dish (serves 3) or as a side dish (serves 6).

55 min | 10 min prep | SERVES 3
1 1/2 lbs eggplants
1 cup parmesan cheese, shredded and divided
2 cups mozzarella cheese, shredded and divided
1 1/2 cups no-added-sugar low carb spaghetti sauce or marinara sauce (I use Hunt’s no added sugar Italian baking sauce, in a can)
italian seasoning
dried oregano
dried basil

1. Preheat oven to 375 degrees.
2. Peel eggplant, if you wish, and cut into 1/4 inch thick round slices.
3. Lightly grease a medium sized casserole dish and place half of the eggplant on the bottom.
4. Top with 1/2 cup of parmesan, 3/4 cup mozzarella and 3/4 cup of sauce, sprinkle with spices.
5. Repeat layers and again, sprinkle with spices.
6. Cover with aluminum foil and bake for 40 - 60 minutes or until eggplant is tender.
7. Uncover and top with the remaining 1/2 cup of mozzarella and once again, sprinkle with spices; bake for about 5 more minutes or until the cheese is melted.

Low Carb Baked Spaghetti Squash With Garlic Sage Cream

Low Carb Baked Spaghetti Squash With Garlic Sage Cream

A few simple ingredients transform this mild tasting vegetable into a memorable side dish. If you are watching carbs it has a net carb count of only 2 grams per serving. For those doing Atkins, use the heavy cream, for those on SBD use milk and add a wee bit of thickener if needed.

55 min | 10 min prep | SERVES 6
2 1/2 lbs spaghetti squash
3/4 cup heavy cream
1 garlic clove, pushed through a press
3 teaspoons finely chopped fresh sage or 1/2 teaspoon dried sage
1/4 cup parmesan cheese
salt and pepper

1. Pre-heat oven to 400°F.
2. Prick squash in several places and bake 45 min until tender.
3. Allow to cool slightly, cut in 1/2 and scoop out seeds.
4. Pull out squash strands from each side with a fork.
5. Transfer to a warm bowl.
6. While squash is baking: Heat cream, garlic and sage in pan over med. heat.
7. Cook 10 min until cream is thick enough to coat the back of a spoon.
8. Pour sauce over squash, toss lightly until combined.
9. Add salt and pepper to taste, sprinkle with parmesan cheese.
10. Serve immediately.

Tomatoes Provencial

Tomatoes Provencial

20 min | 5 min prep | SERVES 4
2 tomatoes
1 dash garlic salt
3 teaspoons fresh oregano (or 1/2 teaspoon dried)
1/2 teaspoon basil, fresh if available
1 teaspoon sesame seeds
2 teaspoons olive oil
4 tablespoons grated parmesan cheese or romano cheese

1. Slice tomatoes in half and place sliced side up in shallow baking pan.
2. Drizzle the remaining ingredients on the tomatoes in the order listed.
3. Place under broiler or in oven (400 degrees F) for just a few minutes, until cheese is golden.
4. Serve as a side dish, or as an appetizer.

Portabello Mushroom Pizza

Portabello Mushroom Pizza

This is a great pizza idea for people looking to cut back on carbs and fat. I like to eat a lot and I ate two portobello mushroom pizzas and came out feeling a little full. Hope you all enjoy.

20 min | 5 min prep | 4 mini portobello pizzas
4 portabella mushrooms, stems removed
spaghetti sauce
favorite pizza toppings

1. Wash mushroom caps and let dry.
2. Spray mushroom caps and heating tray with cooking spray.
3. Place on tray with open end up.
4. Layer sauce on cap and place your favorite toppings.
5. Bake in preheated oven at 350F for 10-15 minutes.

Satisfying the Munchies

Satisfying the Munchies

It’s important to have access to nutritious low-carb snack food so that if you get hungry between meals you won’t reach for crackers and chips.

Ideally, a low-carb snack should have protein, healthy fat, and some fiber (so the best thing would be to have some raw veggies with your eggs or jerky). Here are some easy snack ideas.

  • Celery with peanut butter
  • 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)
  • Other seeds
  • Low-Carb Trail Mix
  • Jerky (beef or turkey — try to find low-sugar varieties)
  • Low-carb shakes
  • 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.
  • Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up
  • Raw veggies and spinach dip, or other low-carb dip
  • Ricotta cheese with fruit and/or nuts and/or flax seed meal
  • Mushrooms with cheese spread inside (or other spreads or dips)
  • Parmesan Crisps – Good when you want a crunchy snack.
  • Peanut Butter Protein Balls

Spinach Souffle For The Crockpot

Spinach Souffle For The Crockpot

2 pounds frozen spinach, thawed and drained
1/4 cup green onions, chopped
8 ounces cream cheese, softened
1/2 cup mayonnaise
1/2 cup cheddar cheese, shredded
2 eggs, beaten
1/4 teaspoon white pepper
dash nutmeg

Mix thawed and drained spinach together with onion. Beat remaining ingredients and blend into the spinach mixture. Spoon mixture into a lightly buttered 3 1/2 quart crock-pot (or souffle dish to fit in a larger crock-pot) and cook on high for 2 to 3 hours.

8 servings. Per serving: 271 Calories, 25g Fat, 2g Net Carbs.

Spaghetti Squash Frittata

Spaghetti Squash Frittata

1 cup cooked spaghetti squash
4 eggs lightly beaten
2 T chopped Italian parsley
3 T grated Parmesan cheese
1 cup finely-chopped red onion
3-4 minced garlic cloves
1/2 t salt
1/2 t freshly-ground black pepper
1/8 t cayenne
1 T butter

Preheat broiler. Combine all ingredients in a large mixing bowl. Melt butter in a large skillet. Pour mixture into the skillet and cook over low heat for about 12 to 15 minutes. Transfer to broiler for 2 to 3 minutes or until top is browned.

6 servings Per Serving: 81 calories, 4.2 gm fat, 4.2 net carbs

Baked Spinach Casserole

Baked Spinach Casserole

10 ounces frozen chopped spinach — thawed and drained
4 ounces canned mushroom slices — drained and chopped
4 each large eggs
4 tablespoons half and half
4 tablespoons shredded parmesan cheese
1/4 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
1/4 cup lowcarb tomato pasta sauce
1 cup shredded mozzarella cheese

Preheat oven to 350f. Spray an 8×8 baking pan with cooking spray.

Beat eggs with a fork then stir in all the spices, the half and half and the parmesan cheese. Mix well then stir in the spinach and mushrooms. Spoon into the prepared pan and tap to settle into an even layer.

Bake, uncovered, for 20 minutes then spread the pasta sauce on top and sprinkle on the cheese. Bake an additional 15 minutes.

Remove from oven and let sit 15 minutes before cutting.

6 Servings. Per Serving: 158 Calories; 10g Fat, 3g Net Carbs.

Ricotta Supreme Snack

Ricotta Supreme Snack

1 c low fat ricotta cheese
1 ˝ tsp baking cocoa powder
1-2 packets of sweetner
˝ tsp vanilla flavouring

Mix together as desired.

Peanut Butter Oatmeal

Peanut Butter Oatmeal

(1 serving)

1/4 to 1/2 cup oatmeal
water to cover oatmeal
sprinkle of salt
1 T peanut butter
ground cinnamon

  1. Put desired amount of oatmeal in bowl and sprinkle with salt. Cover with warm water, about 1/2 inch above oatmeal. (This will depend on how thick you like your finished oatmeal. I like my oatmeal rather runny, so decrease the water if you want a thicker oatmeal.)
  2. Microwave for one minute on high, remove bowl and stir. Microwave 30 seconds, stir again. Continue to microwave in 15 second intervals, stirring after each 15 seconds, until oatmeal reaches the desired consistency. I cooked mine about two minutes for regular oatmeal. Be careful that it doesn’t boil over when you get to the end of the cooking time. Remove oatmeal and stir in 1 tablespoon peanut butter. Sprinkle with ground cinnamon if desired. Serve hot.

Mushroom Lover’s Frittata with Spinach and Cheese

Mushroom Lover’s Frittata with Spinach and Cheese

(Makes six servings)

12 oz. mushrooms, cleaned and sliced
2-3 tsp. olive oil
1-2 green onions, sliced
2 cups chopped baby spinach leaves
6 eggs
1/2 tsp. Spike Seasoning (or more)
1/2 cup grated low-fat mozarella cheese, plus a tiny bit more to sprinkle on top if desired
1/4 cup parmesan cheese

  1. Preheat broiler. Use a 12 inch frying pan with a non-stick surface for best results with this recipe. Spray bottom and sides of pan with olive oil or non-stick spray.
  2. Heat 1 tsp. olive oil over medium heat. Add mushrooms, season with spike seasoning, and saute about 5 minutes, until mushrooms are softened and liquid has evaporated. Add a tiny bit more oil, then add green onions and spinach to mushrooms and saute 2-3 minutes, until spinach has wilted quite a bit.
  3. While spinach is wilting, beat eggs well. Sprinkle cheese over wilted spinach/mushroom mixture and let melt about 1 minute. Then pour eggs over, using a fork to separate the veggies so egg runs down between vegetable pieces. (You can sprinkle a tiny bit more cheese over the eggs if desired.) Cover pan with lid, reduce heat to very low and cook about 15 minutes, or until eggs are nearly set but still slightly soft in spots.
  4. Remove lid and put frittata under the broiler for 3-5 minutes (depending on how close to the heat you have it) until the top is nicely browned and eggs are set. Let cool about 2 minutes, then slice like a pie into six pieces. Serve hot.
  5. This is delicious with a dollop of sour cream.

Egg Muffins

Egg Muffins

Makes 12 muffins

15 eggs
1-2 tsp. Spike Seasoning
1-2 cups grated low fat cheese
Optional, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc.

  1. Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.
  2. In the bottom of the muffin cups layer if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.
  3. Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

Ratatouille

Ratatouille

6 servings

2 zucchini, chopped medium
2 yellow summer squash, chopped medium
1/2 red onion, chopped small
6 large cloves garlic, chopped small
6 red or yellow tomatoes, chopped medium
(I used half red and half yellow, which was pretty)
1 yellow pepper, chopped medium
1 red pepper, chopped medium
3 T chopped fresh parsley
3 T chopped fresh savory
(you could use any fresh herbs that appeal to you)
1 tsp. sugar
1 tsp. dried oregano
1 T olive oil, plus more for sauteeing as needed
salt and pepper to taste
1/2 cup chopped fresh basil (or less)
sea salt to finish

  1. Heat small amount of olive oil in large, heavy pan, add zucchini and yellow squash and saute 5 minutes. Remove and set aside.
  2. Add a bit more olive oil, then add peppers, onions, and garlic and saute 3-4 minutes. Add tomatoes to pan, gently combine vegetables, and saute 5 minutes more.
  3. Add zucchini and yellow squash back into pan with parlsey, savory, sugar, olive oil, dried oregano, and season with salt and pepper. Reduce heat to low and cook uncovered one hour.
  4. After an hour, add chopped fresh basil, season with sea salt and cook 5-10 minutes more. Serve hot or room temperature.

Roasted Baby Summer Squash with Feta and Thyme

Roasted Baby Summer Squash with Feta and Thyme

Makes 3-4 servings

8 baby summer squash, preferably a mixture of yellow squash and zucchini (or 4 medium sized )
1-2 T olive oil, enough to coat squash
1 T white balsamic vinegar (regular balsamic would also work)
1/4 C fresh thyme leaves
1/2 C crumbled Feta
salt and fresh ground pepper to taste

  1. Preheat oven to 400 F. Wash squash well and dry. If you have baby squash, cut lengthwise into two pieces. If you have large squash, cut lengthwise into four pieces, then cut away the seed part of each piece and cut into pieces about 3-4 inches long.
  2. In plastic bowl, toss squash with olive oil, balsamic vinegar, thyme leaves, salt, and pepper. Arrange on roasting pan.
  3. Roast squash 25-30 minutes, until edges are starting to get quite brown and squash is tender. Remove squash from oven, put back into plastic bowl and toss with feta, fresh ground pepper to taste and salt if desired. (It won’t need much salt because Feta cheese is salty.) Serve hot.

Squash with Onions, Chiles, and Cheese

Squash with Onions, Chiles, and Cheese

about 4 servings

4 medium zucchini or yellow squash
1 onion, chopped
1 can (4 oz.) diced green chiles
1 cup plus 1/4 cup grated low fat Mexican cheese blend or grated cheddar cheese
1 T olive oil,
salt and fresh ground black pepper to taste

Wash squash and cut lengthwise into fourths, then into slices about 3/4 inch thick. Heat olive oil in heavy frying pan. Add onion and saute 2-3 minutes, until starting to wilt. Add squash and saute about 4 minutes, or until squash seems not quite half cooked.

Add canned green chiles with juice to the pan and cook 6-8 minutes more, until squash is cooked but still slightly chewy.

Sprinkle one cup of cheese over and cook 1-2 minutes more, stirring until cheese is melted and squash is partly coated with cheese. Season with salt and fresh ground black pepper and serve immediately with a bit more cheese sprinkled over each serving.

Mushroom Casserole

Mushroom Casserole

3 servings

preconditions: Preheat oven to 325ºF and grease casserole dish with butter.
Ingredients:
12-oz. fresh mushrooms
1/4 cup chopped onion
1/2 stick butter
Mixed herbs of your choice
1/3 cup heavy cream
1 large egg
2 large egg yolks
1 cup grated Swiss cheese

Preparation Method:

  1. In skillet, saute mushrooms and onion in the butter. Add the herbs and cook for about 4 minutes.
  2. In a bowl, combine the cream, egg and the egg yolks. Sprinkle the swiss cheese all over the bottom of the casserole, put mushroom mixture on top, then pour cream/egg mixture over that.
  3. Bake 30 minutes or until browned and bubbly.

Carbs: Approximately 7 total carbs

Sicilian Vegetable Stew

Sicilian Vegetable Stew

4 servings
Ingredients:
2 lb medium-size eggplants
Salt
1/2 lb onions, thinly sliced
1/3 cup olive oil
1 lb ripe tomatoes, seeded and cut into strips
2 tablespoons capers, drained
2 or 3 celery stalks, chopped
6 oz olives
1/3 cup vinegar of any kind
1 teaspoon Splenda

Preparation Method:

  1. Wash the eggplants, cut them into small pieces, put them into a large strainer and sprinkle with salt. Set aside to drain for at least 1 hour. Meanwhile, combine the onions with one-third of the olive oil in a wide, shallow pan. Cook until golden. Add the tomatoes, capers, celery and olives. Mix well and cook for 15 minutes, set aside.Rinse the eggplant and dry completely. Heat the remaining oil in a skillet over high heat. When the oil reaches its maximum temperature, add the eggplant pieces and fry until well browned. Drain. Stir the eggplant into the tomato mixture.Sprinkle on the vinegar and Splenda and return to low heat. Cook until the vinegar completely evaporates. Serve either warm or cold.
  2. Carbs: Approx 8.5 grams carbs per serving.

**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.