Thursday, June 30, 2011

Cucumber Salad #2

Ingredients:

cucumber
sesame seeds
balsamic vinaigrette

Directions:
Dice cucumber into small pieces. Put into bowl, and mix with vinaigrette and sesame seeds.

Comments:
This is a really quick and easy recipe!

Wednesday, June 29, 2011

Cucumber Salad

ngredients:

1-2 large cucumbers, sliced thin
1 bunch radishes, sliced thin into discs
3 scallions, white part and partial greens, also cut into thin discs
1/2 cup chopped peanuts
1/2 cup rice vinegar
1 teaspoon sugar
crushed red pepper flakes to taste

Directions:
Combine all ingredients. Serve chilled. Best eaten the same day.

Tuesday, June 28, 2011

Cucina Bean Salad

Ingredients:

1 (15-oz) can great northern beans, rinsed and drained
1 (15-oz) can black beans, rinsed and drained
1-1/4 cups peeled and chopped, tomatoes
3/4 cup diced red bell pepper
3/4 cup diced yellow bell pepper
3/4 cup chopped green onions
3/4 cup purchased medium salsa
1/4 cup red wine vinegar
2 tablespoons chopped fresh cilantro
1 large head romaine lettuce, finely shredded
salt and pepper to taste

Directions:
In large bowl, combine beans and tomatoes, stirring gently. Add peppers and green onions. Stir to combine. In small bowl, combine salsa, vinegar, cilantro, salt and pepper. Whisk to blend. Pour over bean mixture and toss gently. (May be prepared to this point up to two days in advance.) Line large shallow bowl with shredded lettuce and top with bean mixture.

Monday, June 27, 2011

Cooler Salad

Ingredients:

Fresh Cilantro or Parsley
1/3 cup green or red onion,

1 cup each of:
cucumber
tomato
avocado
celery

1/4 cup flavored vinegar or Italian salad dressing.
1/2 lemon or lime juice
salt & pepper

Directions:
Chop several sprigs of fresh cilantro or parsley

Cut each of the next four/five above ingredients into small cubes (celery a bit smaler, and I also clean out the cucumber seeds)

add lemon or lime juice, & salt and pepper to taste.

Combine all ingredients and chill in fridge. Serve cool as a salad or side dish. I eat it as a main dish when I can get the avocados.

Sunday, June 26, 2011

String Bean Salad

Ingredients:

2 lbs. ripe tomatoes
1 lb. frozen string beans, thawed
3 scallions, finely chopped
1 cup frozen thawed kernel corn
2 Tablespoons toasted slivered almonds (or toasted slivered almonds or other nut)

Dressing:

juice of 1 lime
2 Tablespoons extra virgin olive oil
1 teaspoon granulated onion
1/2 teaspoon granulated garlic
3 ounces tofu, drained
salt to taste
1/2 medium cucumber, peeled and chopped

Directions:
Slice tomatoes and cut string beans. Mix with scallions and corn in a serving bowl.

In a food processor or blender, process all the ingredients for the dressing. Pour over the salad and toss. Sprinkle the almonds on top and serve.

Comments: Serves 4.

Saturday, June 25, 2011

Bell Pepper Salad

bell peppers, as many as you want
salt
extra virgin olive oil
vinegar

Place peppers on grill. Turn every few minutes. They should be done in 15 minutes. Set aside in covered bowl, with a pinch of salt with a pinch of salt. Let rest for a few minutes.

Peel using bowl with cold water to cool fingertips. Place whole peppers in bowl, let juice accumulate. Let cool. Add vinaigrette (salt, oil, and vinegar). Refrigerate.

Friday, June 24, 2011

weekly weigh-in

Wow, I am not very good at reporting in with my weigh-ins! So let's see:
Friday, June 17th - I was down 2.2 lbs. I worked hard that week and I was super-proud!
Friday, June 24th - no change, but I went to a homeschool conference last weekend and I celebrated Father's day with Prince Charming with food (I need to work on that!) So no change over the course of the week is pretty awesome and speaks to how I got right back on the wagon again.

Thursday, June 23, 2011

Spiced Chai Tea Smoothie

Makes 1 serving

Ingredients
1/2 cup Unsweetened Almond milk
1 chai tea bag
1/2 cup light silken tofu
1 tablespoon granular sugar substitute
1/4 teaspoon almond extract
1/4 teaspoon vanilla extract
6–8 ice cubes
Ground cinnamon for garnish

Instructions
1. Pour milk into glass measuring cup; warm in microwave for 1 minute. Add tea bag; let steep 10 minutes. Remove tea bag; refrigerate measuring cup for 5 minutes.

2. In blender or food processor, combine milk mixture and tofu. Add sugar substitute, both extracts, and ice; process until ice is crushed and mixture is frothy. Sprinkle with cinnamon and serve immediately.

Nutritional Information:
133 calories
5 g total fat (1 g saturated fat)
2 mg cholesterol
11 g carbohydrate
13 g protein
0 g fiber78 mg sodium

Wednesday, June 22, 2011

How to Make a Vinaigrette

You can use this for salads and for other dishes too — as a marinade for example. Once you've mastered the basic dressing, you can add a dollop of your own creativity by changing the flavor with a variety of ingredients.

Balsamic Vinaigrette
1 cup extra-virgin olive oil
1/3 cup balsamic vinegar
2 teaspoons chopped fresh thyme
1/4 teaspoon salt
1/8 teaspoon white pepper
1 tablespoon chopped fresh basil

Combine the olive oil, vinegar, thyme, salt, pepper, and basil in a screw-top jar. Cover and shake. Enjoy up to 2 tablespoons of salad dressing with a meal.

Variations: The basic ratio for any vinaigrette is 1 part vinegar to 3 or 4 parts oil. Instead of balsamic vinegar, you can use any other type of vinegar (such as red wine or cider), or substitute lemon juice for some of the vinegar. Shallots and fresh herbs make nice additions, as does mustard. To ensure proper mixing of the ingredients, either shake well or mix with a wire whisk.

Tuesday, June 21, 2011

Spinach With Garlic and Pine Nuts

Makes 2 (3/4-cup) servings

Prep time: 10 minutes
Start to finish: 8 minutes

Ingredients
1/2 pound spinach leaves, tough stems removed (3 1/2 to 4 cups loosely packed)
1/2 tablespoon extra-virgin olive oil
1 tablespoon pine nuts
1 garlic clove, sliced
Salt and freshly ground black pepper

Instructions
1. Wash spinach and spin dry, leaving some droplets of water on leaves.
2. Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more.
3. Add spinach to the pan, in batches if necessary, and saute until starting to wilt, 30 seconds. Cook, stirring and tossing frequently, until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.

Nutritional Information:
90 calories
7 g total fat (1 g sat)
5 g carbohydrate
4 g protein
3 g fiber
160 mg sodium

Monday, June 20, 2011

Chilly Chocolate

4 servings

Prep time: 5 minutes

Ingredients
3 tablespoons unsweetened cocoa powder
2 tablespoons granular sugar substitute
Pinch salt
3 cups cold Unsweetened Almond milk
1/2 teaspoon vanilla extract
Ice cubes

Instructions
In a medium bowl, stir together cocoa powder, sugar substitute, and salt. Slowly pour in 1 cup of the milk and whisk until smooth. Whisk in remaining 2 cups milk and vanilla.
Fill 4 (8-ounce) glasses with ice. Pour Chilly Chocolate over ice and serve

Sunday, June 19, 2011

Chinese-Style Broccoli

Serves 2 (1-cup servings)

Prep time: 10 minutes
Start to finish: 8 minutes

Ingredients
1/2 tablespoon plus 1/2 teaspoon canola oil
1/2 head broccoli, cut into florets (3 cups)
1 tablespoon low-sodium soy sauce
1 garlic clove, minced
1 teaspoon fresh lemon juice

Instructions
Heat oil in a large wok or high-sided skillet over medium-high heat. Add broccoli and stir-fry for 2 minutes. Add soy sauce, garlic, and lemon juice; continue to stir-fry until broccoli is crisp-tender, about 5 minutes. Serve hot.

Nutritional Information
80 calories
5 g total fat (0 g saturated fat)
7 g carbohydrate
4 g protein
3 g fiber
300 mg sodium

Saturday, June 18, 2011

LOW CARB "PEANUT" BUTTER & CHOCOLATE BROWNIE TREAT

(VEGETARIAN NOT VEGAN)

2 ounces cream cheese
1 tablespoon natural peanut butter soynut butter (Tastes just like peanut butter, but contains only ½g carbs per tablespoon. Brand is “I. M. Healthy”. Sold in the organic foods aisle of supermarkets, or www.soynutbutter.com)
1 tablespoon butter
1 egg (0 carbs)
1 teaspoon vanilla extract
2 tablespoons granular Splenda or equivalent liquid Splenda (0 carbs)
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

Friday, June 17, 2011

SPAGHETTI SQUASH SALAD

DRESSING:
6 tablespoons red wine vinegar
4 teaspoons extra-virgin olive oil
2 teaspoons oregano -- dried
1/2 teaspoon salt
1/2 teaspoon black pepper
4 cloves garlic -- minced

SALAD:
3 cups spaghetti squash -- cooked
2 cups tomato -- chopped
1 cup cucumber -- diced
2 ounces Vegan Feta cheese -- crumbled
1/4 cup green bell pepper -- diced
1/4 cup red bell pepper -- diced
1/4 cup red onion -- diced
2 Tablespoons black olives -- chopped

Pierce squash in several places with a fork. Place in a glass pieplate. Microwave at HIGH for 5-10 minutes (depending on size of squash). Turn squash over; microwave 5-10 minutes more or until tender. Cool. Cut squash in half; discard seeds, and remove spaghetti strands with a fork, discarding shells.

Combine dressing ingredients in a bowl; stir well with a whisk.

Combine squash and remaining ingredients in a large bowl. Add dressing mixture; toss well. Cover and chill.

Serving Size : 8

Thursday, June 16, 2011

Vegetable Gratin

1 pound eggplant, 1/4 inches sliced diagonally
3 tablespoons extra virgin olive oil
Coarse salt and freshly ground black pepper
2 cloves garlic, minced
2 teaspoons fresh chopped oregano
1 cup finely grated Vegan Parmesan cheese
1 /14 pounds zucchini, 1/4 inch slices diagonally
6 plum tomatoes, thinly sliced
2 yellow bell peppers, roasted, 1 1/2 inch strips
1 1/2 cups Veggie broth

Preheat oven to 375 F. Brush both sides of the eggplant with olive oil and place on a baking sheet. Season with salt and pepper. Bake the eggplant, turning occasionally, until soft and golden, 15 to 18 minutes. In a bowl, combine the garlic, oregano and Parmesan. Oil a 3 quart gratin or baking dish. Using one-quarter of the eggplant, place the eggplant at one end of the
dish. Next, using one-quarter of the zucchini, place a layer of the zucchini on top of the eggplant, overlapping slightly. Continue with one-quarter of the tomatoes and then one-quarter of the peppers. Continue in the same manner using the remaining eggplant, zucchini, tomatoes and peppers. Season with salt and pepper. Pour the broth over the vegetables and sprinkle with
the cheese. Bake in the upper third of the oven until the liquid is almost absorbed and the vegetables are tender, 60 to 70 minutes.

Serves 8.
Calories: 150.3
Carbs: 11
Dietary Fiber: 2.6

Wednesday, June 15, 2011

Cucumber Salad

6 cucumbers, peeled and sliced very thin
1 red onion, sliced very thin
1/2 cup white vinegar
1 or 2 tablespoons sugar, or to taste
salt to taste
1/2 teaspoon paprika

Slice cucumbers into a large colander, salting each layer lightly. Let sit one hour. Squeeze water out of cucumbers, using hands. Rinse cucumbers to get rid of excess salt, and squeeze again. Place cucumbers and onions into a glass or china bowl. Combine vinegar, sugar, and salt. (The amount of liquid should cover cucumbers.) Taste, and adjust sugar and salt, if necessary. Pour liquid over cucumbers. Sprinkle paprika over top.

Yield: 8 to 10 servings.

Comment: Will last in refrigerator a couple of weeks.

Use a mandolin, not a knife, to cut the cucumbers thinly (it's also way faster).

Don't skip the salting/waiting/squeezing steps.

Instead of sugar, use a pinch of stevia

Tuesday, June 14, 2011

Vegan Alfredo sauce

Ingredients:

1 lb tofu (silken)
1 cup raw cashews
1/2-2/3 cup lemon juice
Fresh basil leaves (from 2 leaves to 1 cup, depending on the taste and color you are looking for)
1-3 garlic cloves
Salt to taste
Water

Blend all ingredients until very smooth. The sauce should be ever so slightly more watery than you want the finished product to be. This is a matter of taste, but try for the consistency of dairy alfredo sauce. Put the sauce into a pot. Heat on low heat until warm enough to serve. Serve with sauteed veggies as below.

Veggie ingredients:

Slices of veggies of your choice
- broccoli
- radishes
- string beans
- spinach, etc (not all at once, vary color and texture).
- Pine nuts (optional but very good)
- A little white wine cooked in can be good

Monday, June 13, 2011

VEGETARIAN HARVEST STEW

Sautee celery, onions, carrots in olive oil.

Add in some chopped garlic and lightly cook.

Pour in vegetarian broth

Mix in some pureed butternut squash or canned pumpkin to thicken.

Add in veggies - such as zucchini, yellow squash, green beans, cauliflower, and fresh tomatoes chopped up.

You can add chickpeas for heartiness (but this is optional if you are doing lowcarb.

Season with a dash of cinnamon, dash of sweet paprika, dash of dried basil, and a bay leaf.

Simmer about 30-45 minutes.

Enjoy the thick, rich warm goodness!!

Sunday, June 12, 2011

Sticks and Stones Salad

Ingredients

2 cup zucchini (washed and trimmed and cut into matchsticks)
2 cup yellow squash (crookneck yellow squash washed and trimmed and cut into matchsticks)
12 oz garbanzo beans (rinsed and well drained)
12 cup italian dressing

Mix everything together and eat it all up. The longer it sits the better it tastes. Sometimes I serve this in lettuce cups. Very pretty.

Serves: 5

Saturday, June 11, 2011

Pumpkin Seed Pancakes - Flourless and Low Carb

Ingredients

1 cup pumpkin seeds (unsalted)
1 cup water (room temperature)
34 tsp stevia powder
1 tsp vanilla
1 tbsp extra virgin olive oil

Put all ingredients into blender. Blend until you get a good pancake batter consistency. And more water if needed.
2 Add stevia powder and vanilla and blend to combine.
3 Pour batter onto oiled pan. (non-stick works well).
4 Cook on medium low heat until browned on one side, then flip and cook until done. About 3 - 4 minutes on each side, more or less depending on how thick/dense your pancake mixture is.

Serves: 4

Friday, June 10, 2011

weekly weigh-in

I am down 2.2 lbs this week. I am thrilled to be going in the right direction!

I decided that the first thing I am going to do when we get our financial situation fixed from this disastrous move is join a gym. When the doctor told me about my high cholesterol, he recommended I join one. There is one down the road that has great prices and I love the idea of going out and doing something that is just for myself for just a little while during the day the location is great.

Cranberry Ice Cream

Ingredients

1 cup cranberries (raw, frozen solid)
23 cup almond milk (soymilk unsweetened chilled)
4 tbsp splenda (sugar substitute)

Dump the ingredients into the food processor and turn it on. the minute the berries are chopped fine and the mixture is still the consistency of ice cream, remove and eat. You may want to make this ahead and firm it up in the freezer, but not for too long or it will freeze solid.

Thursday, June 9, 2011

Boardwalk Fries

Ingredients
4 cup turnips (daikon, cut into french fry size)
1/4 cup soy flour (seasoned)
salt
pepper
peanut oil
old bay seasoning
Method
1 Heat oil to 375 degrees.
2 Fry in batches for about 10 minutes.
3 Drain on paper towels.
4 Season with Old Bay.

Serves: 5

Wednesday, June 8, 2011

Low Cal, Low Carb, No Fat Lemon Slushie

Ingredients

2 lemons (peeled freeze the peeling to use as zest in other dishes)
1/2 cup splenda (sugar substitute)
2 1/2-3 cup cold water (ice)

1 After peeling the lemons, either juice the meat with an electric juicer or place in a blender and then strain the juice.
2 Add in Splenda, stir well.
3 Add in cold water.
4 Pour into 1/2 cup serving dishes or cups.
5 Freeze.
6 (Foods containing Splenda seem to freeze harder than naturally sweetened foods. If you don't want it to freeze super hard, add 1/2 teaspoons of salt to the ice cold water before mixing in with the lemon juice).

Tuesday, June 7, 2011

Summer Squash Salsa

Ingredients

2 tbsp canola oil
1 cup zucchini (small diced)
1 cup yellow squash (small diced)
12 cup bell pepper (yellow bell pepper small diced)
14 cup red bell pepper (small diced)
14 cup sugar (substitute recommended: splenda)
18 tsp kosher salt
18 tsp black pepper (ground)
1 cup cantaloupe (small diced)

Heat oil in a large skillet over high heat. Add all ingredients, except cantaloupe, and cook for 2 minutes, or until just tender. Remove from heat, drain, and spread out on a plate. Refrigerate quickly without a cover to stop the cooking. When cooled, mix in cantaloupe, and cover and refrigerate for at least 1 hour before serving.

Serves: 24

Monday, June 6, 2011

Sesame Snow Peas

Ingredients
112 cup snow peas (6 ounces strings removed)
1 tsp soy sauce
14 tsp sesame oil (dark)
1 tsp sesame seeds (toasted)

Toss the snow peas with soy sauce and sesame oil in a medium microwave-safe bowl. Cover tightly. Microwave at full power until crisp-tender, about 1 1/2 minutes. Transfer to a serving dish, sprinkle with sesame seeds, and serve.

Serves: 2

Sunday, June 5, 2011

Marinated Cauliflower Salad

Ingredients
4 cup cauliflower (cut into small florets)
1 cup black olives (sliced thick)
34 cup bell pepper (chopped)
34 cup onion (chopped)
14 cup vegetable oil
3 tbsp white wine vinegar
3 tbsp lemon juice
12 tsp salt
14 tsp pepper

NOTE:. Try some Greek style olives from the deli department.
Combine cauliflower, olives, pepper and onions.
Mix remaining ingredients together well and pour over vegetables, tossing to coat.
Cover and chill (or store in a zippered plastic bag) overnight, mixing occasionally.

Saturday, June 4, 2011

Low-Carb Bombay Turnips

Ingredients

4 tbsp oil
12 tsp yellow mustard seeds
12 tsp black mustard seeds
112 tsp chili powder
1 tsp turmeric (powder)
3 turnips (diced approx 3 cups)
salt

1 Peel, dice and boil the turnips until tender (15 to 20 mins).
2 Drain the turnips in a colander.
3 In a frying pan heat the oil.
4 Fry all the spices on medium high heat until the mustard seeds begin to pop.
5 Add the turnips and saute until heated through.
6 Salt to taste. (I like to add about 1 tsp).

Serves: 4

Friday, June 3, 2011

low-carb "lasagna"

Ingredients

1 zucchini (green)
1 zucchini (yellow)
leaf spinach (washed)
2-3 fresh tomatoes (sliced or 1can of diced)
pasta sauce (choice)
crumbles (tofu, nutritional yeast)

1 Layer these ingredients in a casserole dish.
2 I put yellow zuke, spinach, tomato, tomato sauce, nutritional yeast, then more zuke, more spinach and topped with tomatoes and sauce Bake at 325 uncovered for about 45mins or until the sauce in the bottom starts to bubble.

Serves: 5

Thursday, June 2, 2011

Gluten Free Low Carb Spanish Rice

Ingredients
1/2 head cauliflower, grated in a food processor
2 green onions, diced
1 tomato, diced
1/2 orange bell pepper, diced
1/2 jalapeno pepper, diced
1 tablespoon fresh lemon juice
2 tbsp cilantro, minced
1/2 an avocado, mashed
1/2 teaspoon chili powder
1/2 teaspoon paprika
3/4 tsp sea salt
Directions
Puree all ingredients together in food processor (except cauliflower) until it creates a guacamole-like consistency. Stir into grated cauliflower and serve! Stores well in fridge for a couple of days.

Makes about 2 1/2 - 3 cups, for 2 big servings or 4 side dishes.

Number of Servings: 2

Nutritional Info

Fat: 7.4g
Carbohydrates: 16.1g
Calories: 130.0
Protein: 4.7g

Wednesday, June 1, 2011

Vegan tofu bean soup with vegetables

Ingredients

1 1/4 cups Bob's Red Mill 13 bean soup mix.
1/2 Vidalia onion.
2 stalks celery.
1 large carrot.
1 medium squash
1 15oz. package extra firm tofu.
16 oz. vegetable broth.
1 cup of water or as much as needed.
1 teaspoon italian seasoning.
2 cloves garlic.
salt and pepper to taste.


Instructions

1. Boil beans for 5 minutes and allow to soak and simmer for at least 2 hours.
2. Dice onions.
3. Dice celery.
4. Peel and cube squash.
5. Cube tofu.
6. Add onion, celery, carrot and potatoes to beans.
7. Add vegetable broth.
8. Add water, salt, pepper and other seasonings.
9. Reduce heat and allow to simmer until beans are cooked thoroughly.
10. Add tofu and allow tofu to soak up juices for approximately 15 - 30 minutes.
11. Serve hot.

**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.