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FL4I - Recipes
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Omayra
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Joined: 5 May 2008
Location:  
Posts: 927
 Posted: 3 November 2008 09:48 pm
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Veggie Day "Crustless Pizza"

White or baby portobello mushrooms

Olive Oil Cooking Spray

Crushed dried red bell pepper and garlic blend (McCormick brand, available in your grocery's herb/spices aisle)

1 oz Shredded Mozzarella or Italian Cheese Blend

Instructions:

Sautee mushrooms in cooking spray, move to microwave safe plate, sprinkle crushed pepper/garlic, sprinkle cheese and microwave till melted

Omayra
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Joined: 5 May 2008
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Posts: 927
 Posted: 3 November 2008 09:52 pm
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Don't like deli roast beef?

Get any beef roast, I recommend lean cuts like round or sirloin, and make some shredded BBQ beef by placing the roast in a slow cooker and pouring BBQ sauce,

If you happen to have a combination of roast beef and cheese, here's a recipe I highly recommend:

http://www.recipezaar.com/34255

I believe the taco sauce in that recipe would count as salsa since it has just as many calories and the ingredients are pretty much the same.

Omayra
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Joined: 5 May 2008
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Posts: 927
 Posted: 3 November 2008 09:53 pm
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"Strawberry Smoothie"

Strawberries

Low Fat Milk

Vanilla Extract to taste

Almond Extract to taste

Splenda to taste

If using fresh strawberries, add some ice

Combine in a blender, enjoy

 

sweetieday
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Joined: 9 June 2008
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Posts: 48
 Posted: 8 November 2008 12:44 am
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I'm going to try this recipe on Veggie day. 

Fat loss for idiots "safe" Olive Garden Minestrone Soup  SERVES 8   Directions
  1. 1Heat three tablespoons of olive oil over medium heat in a large soup pot.
  2. 2Saute onion, celery, garlic, green beans, and zucchini in the oil for 5 minutes or until onions begin to turn translucent.
  3. 3Add vegetable broth to pot, plus drained tomatoes, beans, carrot, hot water, and spices.
  4. 4Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes.
  5. 5Add spinach leaves and cook for an additional 20 minutes or until desired consistency.
  6. 6Makes about eight 1 1/2 cup servings.

Last edited on 8 November 2008 12:44 am by sweetieday

SlimNeel
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Joined: 3 July 2008
Location: Suburbs, Maryland USA
Posts: 148
 Posted: 25 November 2008 05:07 am
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Another yummy veg recipe for veggie day or whenever you have veggies on menu:

http://www.rachaelrayshow.com/food/recipes/jaime-olivers-whole-roasted-cricket-ball-squash/

yum yum:yum::yum::yum:

Annie
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Joined: 15 August 2008
Location: Tri-Cities, Washington USA
Posts: 500
 Posted: 3 December 2008 06:00 pm
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I just found this soup recipe online and it looks like a keeper for veg day.

Acorn Squash-Broccoli Soup Puree


Cook one acorn squash (or microwave) until uniformly soft.
Steam a few short stalks of broccoli florets (or microwave) - use half the amount broccoli to acorn squash.
Chop ½ Onion
Chop fine 1 clove garlic
1 T. olive oil
1 Can Chicken Broth (or turkey broth)
Salt & Pepper to taste
Pumpkin Spice to taste

Cook acorn squash then slice it in half, remove seeds and let it cool to room temp.
Steam the broccoli and let cool to room temp.
Saute the onions and garlic for a few minutes in a pan with olive oil.
Add a can of chicken broth to onions and heat for about 5 minutes, then turn off and let cool.
Scoop out the cooked acorn squash from it's shell and place in a food processor along with
all other ingredients and puree.
Heat and serve.

Serves 2-4

Omayra
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Joined: 5 May 2008
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 Posted: 8 December 2008 09:29 pm
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Another way to enjoy milk,

"Peanut Butter and Jelly Smoothie"

Lowfat milk (2%, 1% or skim)

Walden Farms Calorie Free Peanut Spread

Walden Farms Calorie Free Fruit Spread, any flavor, I did mine with strawberry

Ice (optional)

Combine in a blender and enjoy.

I've never experimented with this but I have tasted WF's chocolate dip and I'm sure it'll taste pretty good if you mix it into the milk by itself or in place of the fruit spread on the above recipe.

Omayra
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Joined: 5 May 2008
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 Posted: 7 January 2009 03:05 am
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My Thanksgiving Turkey Recipe modified for the diet, you can try this as an alternative to deli slices.

1 Whole Turkey (or Turkey Parts)

Olive Oil Non Stick Cooking Spray

Crushed Garlic to taste

A tsp of oregano

Adobo seasoning (found in the 'ethnic foods' section in your grocery aisle) *or* garlic salt and pepper to taste

Marinate overnight for best taste

Slow cooker:

Place in slow cooker and set it on low for 6 to 12 hours depending on the weight of the turkey.

Conventional oven

Preheat oven to 325 degrees

6 pounds or less, 4 hours

8 pounds or more 5 hours

I recommend about 250 degrees so you can bake it for longer. The slower it's cooked the more tender and tastier.

This isn't my recipe perse, it's a Puerto Rican recipe. I'm Puerto Rican and when it comes to food we're all about flavor, and this simple combination of seasonings makes just about any meat very flavorful. You can even try it on chicken or pork.

The original recipe calls for regular olive oil, canola oil or vegetable oil. I've discovered that cooking sprays are an excellent fat free/cal free alternative.

 

Last edited on 7 January 2009 03:08 am by Omayra

webfairy
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Joined: 11 August 2008
Location: San Jose, California USA
Posts: 2350
 Posted: 17 January 2009 08:49 pm
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I found this recipe on Allrecipes.com.  It is fat free and if you substitute Splenda or another sugar alternative, it is even less calories.  I think I would use Stevia but less of it, as it is sweeter than sugar.  This recipe seems like it may even make a good sub for the Orange Pineapple Smoothie on FL4I diet. 

Pineapple Orange Sorbet

  • 1/2 cup water
  • 1/2 cup granulated sugar (substitute Splenda or other sugar sub)
  • 2 cups orange juice
  • 1 tablespoon lemon juice
  • 1 (20 ounce) can crushed pineapple
  • 2 teaspoons freshly grated orange zest
    1. In a medium saucepan, bring water and sugar to a simmer over medium high heat until sugar is dissolved.
    2. In a food processor, puree pineapple with its juice until smooth. Transfer to a metal bowl, and stir in lemon juice, orange juice, and orange zest. Freeze until slightly firm, but not frozen.
    3. Process mixture again in the food processor or beat with an electric mixer until smooth. Transfer to a freezer container and freeze until firm, about 2 hours.

    wrwolf
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    Joined: 7 January 2009
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     Posted: 18 January 2009 04:35 pm
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    Something I found on the net for

    Vegetarian Chili

    3tbsp olive oil

    2 lg onions, coarsely chopped

    4 large cloves garlic, finely minced

    1 4oz can mild or med green chilies

    3 14oz cans stewed tomatoes

    2 green peppers chopped

    2 large carrots chopped

    1 cup dry pinto beans - soaked, cooked and drained  (they had 1 15oz can kidney beans and 1 15oz can black beans, both drained and rinsed.  I think the 1C pinto beans works out about the same)

    1 med zucchini diced

    1/2 tsp salt

    1 tbsp chili powder

    1 1/2 tsp ground cumin

    1 tsp ground coriander

    1/2 tsp dried oregano

    1/2 tsp dried marjoram

    1/4 tsp cinnamon

    Heat oil in heavy pot. Saute onions, add garlic, chilies, green peppers and carrots and saute another 3-5 minutes, stirring frequently.  Add beans and zucchini and season to taste.  Cook 10 more minutes and serve.

    Peggy SV

    hzleyez86
    Senior Member


    Joined: 1 November 2008
    Location: West Chester, Pennsylvania USA
    Posts: 273
     Posted: 19 January 2009 08:40 pm
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    Tomato Soup

  • 1 (28 ounce) can tomato sauce
  • 5 cups water
  • 3 cubes vegetable bouillon
  • 1 bay leaf
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1 1/2 teaspoons dried parsley
  • 1 1/2 teaspoons sugar (ive never added it)
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon hot red pepper sauce (I use tobasco and I add a little extra for a bigger zing)
  • 2 stalks celery, sliced
  • 1 small zucchini, chopped (the original recipe had corn and carrots, i dont add those but I use 3 zucchini's)
    1. In a large pot, mix the tomato sauce, water, vegetable bouillon, bay leaf, onion, garlic, Italian seasoning, parsley, sugar, salt, pepper, and hot red pepper sauce. Bring to a boil, reduce heat to low, and simmer at least 30 minutes.
    2. Stir in the celery, zucchini, and . Cover, and continue to simmer 30 minutes.

    Last edited on 20 January 2009 02:20 pm by hzleyez86

    poof60
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    Joined: 9 January 2009
    Location: Quebec Canada
    Posts: 124
     Posted: 21 January 2009 08:05 pm
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    Vegetable Soup



    Pam

    1 cup each, chopped celery & chopped onions

    1 clove garlic

    4 cups sodium reduced and fat free beef broth

    1 (19 oz.) can diced tomatoes, not drained

    1 1/2 cups V-8

    3 cups frozen vegetables

    2 cups chopped cabbage

    1 tsp. Worcestershire sauce

    1 tsp. dried marjoram

    1 bay leaf]

    ¾ tsp salt

    ½ tsp each, ground thyme and black pepper

    1 (19 oz.) can kidney or pinto beans

    Sauté onion and celery till tender, approx. 5 minutes.

    Add remaining ingredients, stir well. Bring to a boil, reduce heat to med-low.

    Cover and simmer approx 25 mins. Add beans and continue till beans are heated, remove bay leaf. It could be done in the crockpot as well.

    Serves 8]

    Teppi
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    Joined: 11 December 2008
    Location: Rhode Island USA
    Posts: 81
     Posted: 27 January 2009 02:26 am
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    HI all, thought I would share an easy quick (15 min.) recipe for veggie day. I got home late and didnt want steamed veggies so I threw together a few things..... Well I will be throwing them to gether more often.

    Sauted, 1/4 onion, handful of frozen peppers, garlic, added 1/2 can refried beans and 1 can of stewed tomatoes (no sugar),dash of chili powered. Cooked till hot  topped with 1oz Munster cheese........ YUM

    slinky202
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    Joined: 25 January 2009
    Location: Kentucky USA
    Posts: 5
     Posted: 31 January 2009 08:35 pm
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    For a ham and pinto beans day:

    1 Hour Ham and Bean Soup:

    SERVES 4

    1. Heat vegetable oil in a soup pot.
    2. Add carrots, celery and onion.
    3. Sauté for about 4 minutes, just until onion is beginning to soften.
    4. Add ham, sauté 2 minutes.
    5. Add garlic, sauté one more minute.
    6. Add 3 cups stock, bring to a low boil for about 10 minutes, stirring once or twice.
    7. Meanwhile, in a food processor, combine all but 2 cans of beans, including juice, and the tomato sauce.
    8. Process until smooth.
    9. Add mixture from processor into ham mixture.
    10. Add remaining  can of beans, stir to blend, bring to a boil, lower heat, cover and simmer for 30 minutes.
    11. Serve hot!

    believe2day
    Senior Member


    Joined: 21 November 2008
    Location: Western, Massachusetts USA
    Posts: 70
     Posted: 1 February 2009 03:55 pm
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    This was the soup from the 'Cabbage Soup Diet' from days gone by.  Do what works for you:

    VEGGIE DAY SOUP

    15 servings


    • 5 carrots,  coarsely chopped (or baby)
    • 3 onions, coarsely chopped
    • 2 green bell peppers, medium diced
    • 10 stalks celery, chopped
    • 4 cloves garlic, minced
    • 2 (16 ounce) cans whole peeled tomatoes, with liquid, squished or diced
    • 1 (1 ounce) packet dry onion soup mix
    • 1 (15 ounce) can beans, drained (garbanzo, black, pinto, etc.)
    • 2 quarts tomato juice (diluted V8 OK )
    • 16 ounces (2 cups) beef broth (can be some veggie broth)
    • COMBINE ALL IN LARGE STOCK POT.  SIMMER UNTIL VEGGIES ARE AL DENTE
    • REMOVE SOME VEGGIES TO BLENDER, PUREE, AND ADD BACK (SOMEWHAT THICKENS SOUP)
    • OPTIONAL
    • 1 med head cabbage, chopped
    • zucchini or summer squash
    • ADD AND SIMMER ANOTHER 10ish MINUTES
    • MAY BE STORED IN FRIG FOR SEVERAL DAYS OR FROZEN
    • ADD IN POSSIBILITIES TO CHANGE THINGS UP A BIT
    • (IF ALLOWED IN YOUR MEAL):  Worchester sauce, cottage cheese, low fat turkey sausage, shrimp, red pepper, hot sauce.  
    Believe :clover:

     

    Last edited on 1 February 2009 03:58 pm by believe2day

    agl3591
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    Joined: 14 April 2008
    Location: Alexandria (would Prefer Fairhope, AL), Virginia USA
    Posts: 442
     Posted: 6 February 2009 04:56 pm
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    Here's a great "SANDWICH" if you will, for veggie day!

    Greek Salad Roll-Ups

    Two chopped tomatoes
    1/2 chopped green bell pepper
    One chopped cucumber
    2 TBS drained capers
    2 TBS olive oil
    1 ½ tablespoons red wine vinegar
    1/3 cup kalamata olive halves
    One chopped green onion
    salt and pepper to taste
    1/2 to 3/4 cup cut-up or crumbled feta cheese
    Six butter lettuce leaves

    Directions:
    Combine all ingredients, except lettuce leaves; then toss until blended. Chill until serving time. Scoop some of the salad mixture onto lettuce leaf and wrap it up.  SCRUMPTIOUS!!!  WONDERFUL!!!  YUMMY!!!

    SlimNeel
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    Joined: 3 July 2008
    Location: Suburbs, Maryland USA
    Posts: 148
     Posted: 16 February 2009 09:12 pm
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    Indian Style Herb Condiment/Marinade

    This is very common condiment in India and is perfect for FL4I diet:
    A big bunch of cilantro
    A bunch of mint (if readily available)
    1-2 tbsp lemon juice
    1 tsp ground cumin
    1 small garlic
    1" ginger
    salt to taste
    1/4 small onion (optional)
    1-2 tbsp raw peanuts/walnut (optional)

    Blend everything together with a little water.
    If using for marinade, add 1-2 tsp canola oil
    For variations, try adding a little unsweetened coconut or (greek) yogurt.

    The condiment can be used with sanwiches and roasted meats.
    Marinade is commonly used with chicken, fish, eggs and also meat kabobs

    Last edited on 17 February 2009 03:54 am by SlimNeel

    Teppi
    New Member


    Joined: 11 December 2008
    Location: Rhode Island USA
    Posts: 81
     Posted: 18 February 2009 11:23 pm
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    HEARTY VEGGIE SOUP

    Makes about 4 quarts)

    Ingredients:

    2 tablespoon vegetable oil
    1/2 pound carrots, peeled and sliced
    1 large onion, chopped
    2 large celery stalks with greens, sliced
    1 large garlic clove, crushed with a press
    28-ounce can whole tomatoes in juice
    3 cups thinly sliced green cabbage
    1/2 pound fresh green beans, trimmed and sliced
    24 ounces chicken broth ( Veggie Broth)
    3 cups water
    Salt and black pepper, to taste
    2 small zucchini, halved lengthwise and sliced
    6 ounces baby spinach leaves

    Method of Preparation:

    1. In a large (6-quart) pot, heat oil over medium-high heat.  Add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.
    2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally.
    3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach.  Heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.

    Omayra
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    Joined: 5 May 2008
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     Posted: 20 February 2009 05:26 am
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    Baked apples a la mode

    This is great if you have a combination of fruit and frozen yogurt.

    as many apples as you can fit in a tinfoil pan, peeled, cored and sliced

    apple pie spice, pumpkin pie spice, or cinnamon to taste

    splenda to taste

    Vanilla Frozen Yogurt

    Preheat oven to 375degrees

    Mix the ingredients together in a plastic bag for even coating

    Bake for 30-45 minutes or until tender

    Top with frozen yogurt.

    If you're having fruit salad you can top these apples with cool whip. Omit toppings on fruit day or any day that fruit (not salad) appears on your menu.  

    Omayra
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    Joined: 5 May 2008
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     Posted: 21 February 2009 08:44 pm
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    Grilled Veggies for BC or DG veggie day

    Zuchini

    Yellow Squash

    Bell Peppers (any color)

    Crushed Garlic

    Olive Oil Flavored Cooking Spray

    Combine and Spray veggies with the olive oil flavored cooking spray, place on a grill for about 15 minutes depending on your type of grill. I use a George Foreman electric grill so time and temerature may vary

    z1434eva
    Distinguished Member


    Joined: 21 July 2008
    Location: Whittier, California USA
    Posts: 810
     Posted: 24 February 2009 04:04 am
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    Hey all! First post here! Made this Soup for Veggie day and it was knock your socks off Good!

    Taco Soup

    1 onion chopped - 1 pkg low salt taco seasoning (read the labels many have cornmeal) - 1 Jar roasted red peppers - 1 large can tomatos - Veggie broth

    Saute the onion in a little cooking spray until translucent, add the pkg of taco seasoning, the peppers with the juice, and the tomatos....add a cup of broth and let it get all bubbly and cook for maybe 15 minutes. Transfer to a blender and blend until smooth...add more broth if needed to desired consistancy.....top with cheese, fresh tomato and cilantro....yummy! I would imagine it would be fine if you omit the cheese topping, and have it as mixed veggies.....!!!

    Also, a spin off of Omayra's Apple Pie a la mode.... When you have Oatmeal and Fruit salad combo...

    Make your oatmeal (I used apple cinnamon instant for mine) Top with apples you've cooked with cinnamon, splenda, and a splash of vanilla....For the final topping add a nice spoon full of cool whip....it's like pie and ice cream!

    agl3591
    Distinguished Member


    Joined: 14 April 2008
    Location: Alexandria (would Prefer Fairhope, AL), Virginia USA
    Posts: 442
     Posted: 26 February 2009 04:03 pm
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    SPICY TUNA SALAD

    1 small can Albacore tuna
    1 heaping TSP pickle relish (they do make a sugar free and a low sugar)
    1 rounded TSP "creamy" horseradish- has to be "creamy"
    1/4 TSP Dill Seed
    1/4 TSP Tony Chachere's creole seasoning (most likely any creole seasoning)
    1 heaping TBS mayo
    chopped purple onion (to taste)
    chopped celery (to taste)

    I have to be honest- I do NOT use light mayo- can't handle it.  Once again, the deviation factor- and maybe it affects me- but I think the light mayo would "affect" me in another way!  But, because you're adding the horseradish and pickle radish, your salad will not be dry from a lack of extra mayo.  That's why I only put 1 TBS (big) of mayo- and I get 2 servings out of the tuna salad, so I'm really not eating a whole TBS of mayo.  Anyway, I hope someone will try this- I LOVE IT!  ENJOY Y'ALL!

    snordstrom
    Senior Member


    Joined: 13 January 2009
    Location: Glen St Mary, Florida USA
    Posts: 80
     Posted: 28 February 2009 01:15 am
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    Stuffed Mushrooms
    • 12 whole fresh mushrooms
    • 1 tablespoon vegetable oil
    • 1 tablespoon minced garlic
    • 1 (8 ounce) package cream cheese, softened
    • 1/4 cup grated Parmesan cheese
    • 1/4 teaspoon ground black pepper
    • 1/4 teaspoon onion powder
    • 1/4 teaspoon ground cayenne pepper
    1. Preheat oven to 350 degrees F (175 degrees C). Spray a baking sheet with cooking spray. Clean mushrooms with a damp paper towel. Carefully break off stems. Chop stems extremely fine, discarding tough end of stems.
    2. Heat oil in a large skillet over medium heat. Add garlic and chopped mushroom stems to the skillet. Fry until any moisture has disappeared, taking care not to burn garlic. Set aside to cool.
    3. When garlic and mushroom mixture is no longer hot, stir in cream cheese, Parmesan cheese, black pepper, onion powder and cayenne pepper. Mixture should be very thick. Using a little spoon, fill each mushroom cap with a generous amount of stuffing. Arrange the mushroom caps on prepared cookie sheet.
    4. Bake for 20 minutes in the preheated oven, or until the mushrooms are piping hot and liquid starts to form under caps.
    I didn't see mushrooms on the list for veggie day, however, I think this recipe would work for cheese and a bowl of mixed vegetables combo or on BC if you have a group 3 and group 1 combo (take it easy on the Parmesan). These are so good....unreal good. I don't really like mushrooms but I always get the small portabello's and they are great.

    webfairy
    Moderator


    Joined: 11 August 2008
    Location: San Jose, California USA
    Posts: 2350
     Posted: 3 March 2009 11:39 pm
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    Great salad and cheese crisps for VEGGIE DAY (from http://www.foodnetwork.com) To make it stay within FL4I guidelines, you can have either the salad and dressing, or the cheese crisps with another vegetable (or salad and no dressing).  You should skip the nuts at the end, also.

    Mixed Green Salad with Parmigiano Crisps

    Ingredients
    • 1 cup grated Parmigiano
    • 4 cups salad greens, such as mesclun, arugula, red leaf, romaine or baby spinach
    • 1 cup mixed fresh herb leaves, such as parsley, basil, oregano, chives or cilantro
    • 1 cup grape tomatoes, cut in 1/2
    • 1/4 cup thinly sliced red onions
    • 1/2 cup cucumber, peeled and thinly sliced
    • 1/4 cup high quality extra-virgin olive oil
    • 1/4 cup red wine vinegar
    • Salt
    • 1/4 cup toasted chopped walnuts, sunflower seeds or chopped hazelnuts
    For the crisps:
    Directions
    Preheat the oven to 375 degrees F. Line a sheet tray with a silicone mat. Make 4 even, very thin circles of Parmigiano on the mat. Be sure that the circles are not touching. Bake 7 to 8 minutes or until the cheese has melted, turned golden brown and looks like lace. Remove the tray from the oven and let the crisps cool for about 1 minute. Using a spatula, remove the crisps from the silicone mat and reserve on a plate.

    For the salad:
    Fill your sink with cool water. Toss in all the salad greens and gently swish until all the dirt and grit falls to the bottom of the basin. Gently lift the greens out of the water and put in a salad spinner. If the greens are especially dirty empty the sink, rinse to rid of dirt and repeat the process. Spin the greens until they are dry and still very fresh looking. If not using the greens right away, store them wrapped loosely in paper towels then sealed in plastic bags in the crisper drawer of your refrigerator.

    In a large bowl, place the greens and herbs. Add the tomatoes, onions, and cucumbers. Drizzle in half of the oil and vinegar and season with salt. Using your hands, gently toss the salad to combine. Taste! Add the remaining oil and vinegar, if needed and season again with salt, if needed (you probably will). The salad should be very flavorful but not soggy.

    Arrange the salad on individual salad plates or bowls. Sprinkle each salad with the nuts and garnish with a Parmigiano crisp.

    persimmon rose
    New Member


    Joined: 25 February 2009
    Location: Michigan USA
    Posts: 261
     Posted: 4 March 2009 08:32 pm
     Quote  Reply 
    Creamy Carrot Soup (march 09 cooking light mag)

    * 1 TBSP EVOO

    * 1 3/4 cups chopped sweet onion

    * 2 pounds carrots, cut into 1/2 inch pieces

    * 1 tsp fine sea salt

    * 1/2 tsp ground blk pepper

    * Dash of grnd ginger

    * 2 cups water

    * 2 cups fat free low sodium chicken broth

    * 2 TBSP heavy cream, divided (I know not allowed on FL4I)

    1. Heat oil in a large dutch oven over med heat. Add onions & carrots to pan cook 10 minutes. Stir in S&P & ginger.

    2. Add the water & broth to pan, bring to a boil. Cover, reduce heat & simmer 25 minutes or until carrots are tender. Remove from heat & cool.

    3. Place half of carrot mixture & 1 TBSP of the cream into a food processor or blender, process until smooth.  Pour pureed mixture into a large bowl. Repeat process with remaining carrot mixture & cream. Return mixture to pan, cook over med heat until thoroughly heated.

    Yield: 4 servings (serving size 1 1/2 cups)

    calories 180, fat 6.9 grms, protein 3.6 grms, carb 28.7 grms, fiber 7.6 grms, chol 10mg, iron .9mg, sodium 963mg

    Junebug24
    Senior Member


    Joined: 4 March 2009
    Location: Summerville, South Carolina USA
    Posts: 43
     Posted: 8 March 2009 03:42 am
     Quote  Reply 
    iced latte; good recipe when you have milk on the menu. i keep getting milk and halibut as a meal so i tried this out:

    - approx 2.5C skim milk
    - 6 oz coffee beverage (used 1 pkg nescafe tasters choice single serve gourmet coffee mixed with 6oz of boiling water)
    * or, omit water, heat milk and mix coffee with milk*
    - 1 pkg slenda "flavor for coffee" (flavors: caramel, mocha, hazelnut, french vanilla)
    - sweeten 2 taste (2 pks of splenda was good 4 me)
    - chill/add ice cubes


    feel free to play around with measurements; not sure what the coffee to milk ratio is in a latte. enjoy!

    -junebug




     


    Omayra
    New Member
     

    Joined: 5 May 2008
    Location:  
    Posts: 927
     Posted: 10 March 2009 12:08 am
     Quote  Reply 
    This is a good recipe if you're a vegetarian on this plan or for veggie day

    1 package of tofu burger crumbles (optional)

    1 can of pinto beans, rinsed and drained

    1 8oz bottle of taco sauce (any brand, I prefer Taco Bell)

    1 8oz can of tomato sauce (preferably mexican style)

    1 can of mild, hot or regular Rotel (diced tomatoes with green chiles)

    Olive oil flavored cooking spray

    Crushed garlic to taste

    1 diced onion

    Chili powder to taste

    Ground cumin to taste

    Kraft Taco Shredded Cheese Blend or your favorite, (optional) 


    Instructions:

    Spray the pot with the cooking spray,

    Sautee the onion and garlic on a 4 qt pot, until the onion is tender

    Cobine remaining ingredients and stir.

    Simmer for 30 minutes.

    If using a crock pot, set in on high for 4 hours or on low for 6 to 8 hours or overnight.

    You can eat this throughout the day on veggie day. Sprinkle with an ounce of cheese if desired.

    Last edited on 10 March 2009 05:12 am by Omayra

    webfairy
    Moderator


    Joined: 11 August 2008
    Location: San Jose, California USA
    Posts: 2350
     Posted: 10 March 2009 01:39 am
     Quote  Reply 
    Here is another recipe for cheese crisps, that will go great with veggie day or any day you have cheese on the menu.  It's nice to have something different than just regular cheese slices, and these only have some basil and 1/2 tblsp. lemon zest added, which I don't think would really be cheating.  :wink: This recipe is from Foodnetwork.com...

    Parmesan, Basil & Lemon Wafers (Frico)

    Ingredients
    • 1 cup shredded Parmesan
    • 2 tablespoons shredded basil leaves
    • 1/2 tablespoon grated lemon zest
    Directions
    Preheat oven to 400 degrees F.

    Mix all ingredients together in a bowl. Transfer a heaping tablespoon of Parmesan mixture onto a silicone or parchment-lined baking sheet and lightly pat down. A silicone baking sheet is highly recommended for this recipe. Repeat with the remaining cheese mixture, spacing the spoonfuls about 1/2-inch apart. Bake for 3 to 5 minutes or until golden and crisp. Cool and use a flat spatula to transfer from lined baking sheet.

    Omayra
    New Member
     

    Joined: 5 May 2008
    Location:  
    Posts: 927
     Posted: 15 March 2009 12:20 am
     Quote  Reply 
    If you like canning, and sub the sugar with splenda, this could be a good BC recipe.

    Pineapple Compote

    http://www.recipezaar.com/Pineapple-Compote-90656

    Last edited on 15 March 2009 03:27 am by Omayra

    Annie
    Distinguished Member


    Joined: 15 August 2008
    Location: Tri-Cities, Washington USA
    Posts: 500
     Posted: 31 March 2009 05:13 pm
     Quote  Reply 
    Anyone tried this? I think I found my lunch for :apple:Fruit Day.

    Strawberries with Balsamic Vinegar and Black Pepper Makes 6 Servings
    • 1 1/2 cups strawberries, hulled and sliced
    • 1 Tbsp. balsamic vinegar
    • 1 tsp. Splenda
    • 1/2 tsp. freshly ground black pepper
    Combine all of the above ingredients. Cover and refrigerate until ready to serve.
    Total Carbohydrates: 19.9
    Total Carbohydrates Minus Fiber: 13.30
    Carbohydrates per Serving: 3.31
    Carbohydrates per Serving minus Fiber: 2.21

    elsie
    New Member


    Joined: 7 December 2006
    Location: Kansas USA
    Posts: 14
     Posted: 5 April 2009 01:04 am
     Quote  Reply 
    Larry, Here is a recipe by Dr. Weil you might like. I saved it but haven't tried it yet so if you try it I'll be curious to know. I haven't posted anything for a long time but enjoy reading how everyone is doing. I'm currently doing Beyond Calories to drop about 20 and working out to Jillian Michael's 30 day shred. I'm 50 and it is so hard to keep that middle age fat off. Take care everyone. Will post this in recipe section also. LC :chewing::tongue:

    Ingredients:
    7 1/2 cups cooked beans, like pintos, anasazi, adzuki, or kidney (roughly four 15-oz cans or 1 pound dried beans, cooked)
    2 tablespoons quality extra-virgin olive oil
    2 large onions, diced
    1 dried or canned chipotle pepper
    1 tablespoon mild red New Mexican chile powder, or to taste
    1 tablespoon dried whole oregano
    1 tablespoon ground cumin
    1/2 teaspoon allspice
    1 large can (28 ounces) crushed tomatoes, undrained
    5 cloves garlic, mashed
    Salt and pepper, to taste


    Garnishes:
    Chopped raw onion
    Chopped tomato
    Shredded lettuce
    Tortillas

    Instructions:
    1. Drain beans in a colander. 2. Heat oil in a large dutch oven or saucepan. Add the onions and sauté over medium heat until onions are soft and golden. 3. Crush the chipotle pepper if using dried, or mince if using canned. 4. Add the chipotle pepper, red chile powder, oregano, cumin and allspice to the onions. Cook for 2 minutes. 5. Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if the mixture gets too dry. 6. Add salt and pepper to taste, and more chili if you want a hotter dish. 7. Serve in bowls with warm tortillas. Garnish with chopped raw onion, chopped tomato, and shredded lettuce

    Annie
    Distinguished Member


    Joined: 15 August 2008
    Location: Tri-Cities, Washington USA
    Posts: 500
     Posted: 8 April 2009 06:18 pm
     Quote  Reply 
    Low-Carb Deep-Dish Pizza Crust Recipe (Made of only eggs and cheese)

    Link here:  http://lowcarbdiets.about.com/od/pizza/r/deepdishpizza.htm

    (I'm going to try this during CD to see how it is. Could it be used as an egg and cheese meal without all the toppings, like a focaccia?)


    Edit to add notes: I made this last night but only used 2 eggs and 2 oz. of cream cheese, 1/2 cup Parmesan, adjusting seasonings accordingly. I scattered about a cup of Italian blend shredded cheese in the bottom of an oil sprayed pie plate, and poured the egg/cream cheese mixture over it all.

    Baked for about 5 minutes less than directions. I than let it cool, used a skinny spatula to pry it loose and flipped it over onto a cookie sheet. Spread jarred Muir Glenn basil tomato marinara sauce over it and sprinkled with more cheese. Broiled 4 inches from heat for a few minutes to melt and brown the cheese slightly. Makes 8 servings.

    It wasn't bad at all, in fact my husband (for whom I had made a Meatza Pizza) loved it! That was the big surprise. You can pick up a slice like regular pizza.  Like most high protein, very low carb dishes, it's very filling, you don't need a lot of it to be satisfied.

    Only approx. 8 carbs per entire pie for the crust, add in carb count for sauce and any toppings you use.


    Last edited on 11 April 2009 07:22 pm by Annie

    Omayra
    New Member
     

    Joined: 5 May 2008
    Location:  
    Posts: 927
     Posted: 20 April 2009 06:45 am
     Quote  Reply 
    Craving some fruity mixed drinks? These are great during fruit day on the DG or any day on the BC plan.

    Add any fresh or frozen fruit to a glass of diet sprite, tonic, club soda or your favorite.

    I prefer frozen tropical fruits over sprite, they make yummy substitute for ice cubes.

    For a DG friendly "sangria;

    combine half a (large) glass of red wine with diet ginger ale and add some orange slices and some frozen fruit.

     

    webfairy
    Moderator


    Joined: 11 August 2008
    Location: San Jose, California USA
    Posts: 2350
     Posted: 22 April 2009 03:11 am
     Quote  Reply 
    For those of you who would like to make your own frozen yogurt for the diet, this one is supposed to be very good.  It is by Heidi Swanson (heidiswanson.com) and comes from David Lebovitz cookbook, "The Perfect Scoop".  The article is entitled :  A Frozen Yogurt Recipe to Rival Pinkberry's Recipe (http://www.101cookbooks.com/archives/a-frozen-yogurt-recipe-to-rival-pinkberrys-recipe.html)

    Vanilla Frozen Yogurt Recipe
    Heidi notes: First off, remember it is important to use good-quality whole-milk yogurt. The version in David's book is Vanilla Frozen Yogurt. This time around I skipped out on the vanilla, opting for straight, bright white yogurt with the sweetness playing off the tang of the yogurt. I also used slightly less sugar than called for here, more like 2/3 cup - but you can go either way depending on what you like.



    3 cups (720g) strained yogurt (see below) or Greek-style yogurt
    3/4 cup (150g) sugar
    1 teaspoon vanilla extract (optional) * I would definitely add this!
    Mix together the yogurt, sugar, and vanilla (if using). Stir until the sugar is completely dissolved. Refrigerate 1 hour.

    Freeze in your ice cream maker according to the manufacturer's instructions.

    To make 1 cup (240g) of strained yogurt, line a mesh strainer with a few layers of cheese cloth. then scrape 16 ounces or 2 cups (480g) of plain whole-milk yogurt into the cheesecloth. Gather the ends and fold them over the yogurt, then refrigerate for at least 6 hours. So, for the above recipe start with and strain 6 cups of yogurt.

    Makes about 1 quart.

    Omayra
    New Member
     

    Joined: 5 May 2008
    Location:  
    Posts: 927
     Posted: 22 April 2009 10:20 pm
     Quote  Reply 
    Quick and easy no-bake, low carb chocolate "cheesecake"

    Cream cheese, softened

    Calorie-free sweetener of your choice, to taste

    Splash of vanilla extract

    Calorie-free chocolate dip or syrup

    Combine all ingredients together and enjoy. You can also omit the syrup and enjoy it plain or top with fruit. You can make a sugar free fruit compote by baking fresh or frozen berries of your choice, topped with your favorite calorie free sweetener. 

    This recipe is great for both the DG and BC. You'll feel like you're cheating. The only thing that's better is the real thing.


    If you're on the DG and get fruit salad and cheese as a combo, top this recipe with Cool Whip, as well as your favorite fruit.

    Last edited on 25 April 2009 01:05 am by Omayra

    Omayra
    New Member
     

    Joined: 5 May 2008
    Location:  
    Posts: 927
     Posted: 28 April 2009 02:29 am
     Quote  Reply 
    BC or DG veggie day friendly pasta sauce

    28oz can of whole, crushed or pureed tomatoes

    crushed or mincedgarlic to taste

    1/2 cup chopped onion

    Olive oil spray

    Salt and pepper to taste

    3 tsp of italian seasoning, or to taste

    1 tsp of splenda or other cal-free sweetener

    In a medium sauce pan, heat the EVOO spray over medium high heat for about 1 minute,

    add onions and sautee until tender,

    add garlic and sautee for 30 seconds.

    Add remaining ingredients and simmer for 30 minutes or until hot.

    If you prefer, you can combine all the ingredients in a slow cooker and heat on low all day or up to 2 hours on high heat.

    This is great over spaghetti squash.

     

    Last edited on 28 April 2009 02:31 am by Omayra

    Omayra
    New Member
     

    Joined: 5 May 2008
    Location:  
    Posts: 927
     Posted: 29 April 2009 05:45 am
     Quote  Reply 
    Zucchini Linguine

    With a veggie peeler, peel the skin and discard

    Once peeled continue to use the peeler to get as thin shavings as possible

    Use the shavings as a pasta substitute on your favorite pasta recipe

    For Low-Mein (Asian Soft Noodles):

    Sautee the zucchini shavings in crushed or minced garlic in olive oil spray until tender

    In a small container combine a tbsp of low sodium soy sauce and a tsp of splenda

    Pour the soy sauce mixture into the zuchini shavings and stir.

    In addition to the zucchini shavings you can sautee other veggies such as carrots, broccoli, mushrooms, onions, etc.

    This is great for the DG veggie day or as a veggie meal on BC.

    While soy sauce is technically not allowed, it can be considered low-cal dressing since it's 10 calories per tbsp. A tbsp of most low-cal dressings is 25 calories.

    SlimNeel
    Distinguished Member


    Joined: 3 July 2008
    Location: Suburbs, Maryland USA
    Posts: 148
     Posted: 1 May 2009 04:35 am
     Quote  Reply 
    Grilled Eggplant Parm Lasagna (No Noodles)

    http://www.rachaelrayshow.com/food/recipes/grilled-eggplant-parm-lasagna/

    Omayra
    New Member
     

    Joined: 5 May 2008
    Location:  
    Posts: 927
     Posted: 2 May 2009 05:47 am
     Quote  Reply 
    Oven-dried tomatoes

    If you're like me and don't like fresh tomatoes, or you enjoy sun-dried tomatoes but don't like the preservatives, extra calories or time it takes to dry them the traditional way, this could be a healthier alternative. I came up with this method after reading this blog; http://gastronomy-101.blogspot.com/2006/08/info-how-to-dry-tomatoes.html

    The blogger's idea calls for olive oil, but of course that adds extra calories.

    Here's what I came up with;

    Regular red or Roma (plum) Tomatoes, cut length wise and seeded

    Salt (kosher or sea-salt for best flavor) and pepper, to taste

    Italian seasoning

    Olive Oil Non-Stick Cooking Spray


    Instructions:


    Preheat your oven to 200 degrees or the lowest temperature

    On a baking sheet place a single layer of tomatoes

    Sprinkle with salt, pepper, and Italian seasoning

    Coat with cooking spray

    Bake tomatoes for at least 4 hours or until  they've reached your desired dryness

    Store in an airtight container at room temperature.

    Last edited on 2 May 2009 06:28 am by Omayra

    persimmon rose
    New Member


    Joined: 25 February 2009
    Location: Michigan USA
    Posts: 261
     Posted: 4 May 2009 02:54 pm
     Quote  Reply 
    Mocha  Cheesecakes

    2 tablespoons MAXWELL HOUSE® Naturally Decaffeinated Instant Coffee
    1 tablespoon water
    1/2 cup SPLENDA® No Calorie Sweetener, Granulated
    1 (8 ounce) container PHILADELPHIA® Light Cream Cheese Spread
    1 teaspoon vanilla
    1/4 teaspoon ground cinnamon
    1 1/2 cups COOL WHIP® Lite Whipped Topping (could leave out)
    1 cup fresh raspberries (could leave out)



    You mix the coffee & water till dissolved. Mix creamcheese, splenda, dissolved coffee, vanilla cinnamon together. Gently mix in the cool whip (could leave out  I would think) Put in cupcake liners, top with raspberries if desired. Pop in freezer till frozen. Thaw 10 minutes.

    Prose

    Annie
    Distinguished Member


    Joined: 15 August 2008
    Location: Tri-Cities, Washington USA
    Posts: 500
     Posted: 9 May 2009 05:14 pm
     Quote  Reply 
    Zucchini Gratin (for Veg. Day) - DG/BC

    http://recipes.sparkpeople.com/recipe-detail.asp?recipe=453603

    I haven't made this yet, but it looks good for both plans, with one slight variation if you don't want the fat - sub the 2 Tbs butter w/cooking spray. :bug:

    Annie
    Distinguished Member


    Joined: 15 August 2008
    Location: Tri-Cities, Washington USA
    Posts: 500
     Posted: 10 May 2009 03:21 am
     Quote  Reply 
    Crispy Cheese Crackers - for any plan

    http://recipes.sparkpeople.com/recipe-detail.asp?recipe=453608

    (for cheese slices on your menu - each slice makes 16 little snack crackers)

    kitty
    Distinguished Member


    Joined: 7 July 2008
    Location: Western Suburb Of Chicago, Illinois USA
    Posts: 1036
     Posted: 12 May 2009 01:58 pm
     Quote  Reply 
    BACON WRAPPED BBQ SHRIMP

    http://allrecipes.com/Recipe/Bacon-Wrapped-Barbeque-Shrimp-2/Detail.aspx?ms=1&prop25=17835307&prop26=DailyDish&prop27=2009-05-12&prop28=DailyRecipe&prop29=FullRecipe&me=1

    Haven't tried it, but works for our menu.

    webfairy
    Moderator


    Joined: 11 August 2008
    Location: San Jose, California USA
    Posts: 2350
     Posted: 14 May 2009 04:19 am
     Quote  Reply 
    For those of you getting bored with plain tuna... keep an open mind and try out ways to change it up.  Like the below recipe I found on RecipeZaar. The only thing not allowed would be the olive oil so you could try it without.

    PERUVIAN CANNED TUNA CEVICHE

    Ingredients
    Directions

    1. Drain the tuna invert it onto a small platter.

    2. Sprinkle the chile and onion over the tuna and allow it to stand for a few minutes. Then add the tomato, chopped cilantro, and salt and pepper to taste, and gently mix together.

    3. Sprinkle the lime juice over all, and drizzle with the oil. Serve over lettuce if you like.

    4. Garnish with sprigs of cilantro and serve. Enjoy!

    z1434eva
    Distinguished Member


    Joined: 21 July 2008
    Location: Whittier, California USA
    Posts: 810
     Posted: 18 May 2009 05:18 am
     Quote  Reply 
    I have been craving some spicy Indian food, and found some Punjab Eggplant at Trader Joes which was amazing, but full of fat!!! I made my own with hardly any fat at all...give it a try!!! So yummy!

    1 eggplant, BBQd if possible...

    cooking spray

    1 onion chopped

    1 cup frozen chopped butternut squash

    2 tsp fresh grated ginger

    1 can diced tomatoes....juice and all

    3 cloves garlic minced

    1/2 tsp grnd tumeric

    1/2 tsp grnd cumin

    1/2 tsp grnd corriander

    1/4 tsp cayenne or more to taste

    Salt and pepper

    If possible, roast the eggplant on the BBQ...if not, peel and slice  spray with cooking spray and roast in the oven until soft. In the meantime, in a skillet saute the onion until very soft...add the spices, tomatoes, and squash...let simmer until squash is heated through (it will remain in cubes..great for texture) add the eggplant when it is done, stir together and eat!!!

    This recipe is great for days when there are a lot of veggies on the BC menu, it is spicy, and keeps you satisfied...I'm sure it would be an ok choice for veggie day on the DG...eggplants have almost no calories at all!

    Annie
    Distinguished Member


    Joined: 15 August 2008
    Location: Tri-Cities, Washington USA
    Posts: 500
     Posted: 28 May 2009 02:39 am
     Quote  Reply 
    Pepperoni Chips (For DG or BC)

    http://www.foodnetwork.com/recipes/george-stella/crispy-pepperoni-chips-recipe/index.html

    Annie
    Distinguished Member


    Joined: 15 August 2008
    Location: Tri-Cities, Washington USA
    Posts: 500
     Posted: 6 June 2009 06:12 pm
     Quote  Reply 
    Fun with Cheese or How to Make Cheese Crisps & Cheese bowls (for DG/BC)

    http://www.genaw.com/lowcarb/cheese_crisp.html

    Go ahead - play with your food!:tongue:

    Annie
    Distinguished Member


    Joined: 15 August 2008
    Location: Tri-Cities, Washington USA
    Posts: 500
     Posted: 14 June 2009 04:14 pm
     Quote  Reply 
    Thanks, Boosmom!

    South Beach Chilled Espresso Custard (For DG)


    http://www.recipezaar.com/South-Beach-Chilled-Espresso-Custard-342241

    Omayra
    New Member
     

    Joined: 5 May 2008
    Location:  
    Posts: 927
     Posted: 16 June 2009 03:07 am
     Quote  Reply 
    DG friendly fat free custard, I'm sure you can use real eggs instead  of the egg subtitute

    http://dessert.betterrecipes.com/fat-free-custard.html

    Dairy free flan, just substitute the sugar in this recipe with Splenda and lemon zest for the dayap

    http://showbizandstyle.inquirer.net/lifestyle/lifestyle/view/20090428-202007/Lactose-free-leche-flan

     

    Annie
    Distinguished Member


    Joined: 15 August 2008
    Location: Tri-Cities, Washington USA
    Posts: 500
     Posted: 22 June 2009 08:06 pm
     Quote  Reply 
    Cauliflower Faux Rice (DG or BC)

    (For DG any day you have mixed or green vegs - NOT on Veggie Day, however)

    If you miss rice, here is a very good substitute often used by low-carb dieters. You can make it from fresh or frozen. And you can saute it with pan spray like you would fried rice or make a pilaf with other FL4I friendly vegs. Spray it with butter spray or top it with cheese (if your menu allows) and you have a nice legal side-dish. Mixed with a little salsa and chili powder and cumin it could pass as Spanish rice.

    http://cleochatra.blogspot.com/2009/05/low-carb-rice-recipe-cauliflower.html


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