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Hands-on time: 10 minutes
Time to table: 10 minutes
Makes 3 cups

16 ounces canned pumpkin
8 ounces cream cheese
1 teaspoon pumpkin pie spice
Powdered sugar to taste

In a food processor, mix the pumpkin, cream cheese and pumpkin pie spice until smooth. Add sugar to taste until desired sweetness is reached.

Per 2 tablespoons, assuming low-fat cream cheese and 1/2 cup powdered sugar: 36Cal; 2g Tot Fat; 1g Sat Fat; 5mg Cholesterol; 73mg Sodium; 4g Carb; 1g Fiber; 3g Sugar; 1g Protein; Weight Watchers 0 points

Per 1/4 cup, assuming low-fat cream cheese and 1/2 cup powdered sugar: 73Cal; 3g Tot Fat; 2g Sat Fat; 10mg Cholesterol; 147mg Sodium; 9g Carb; 1g Fiber; 5g Sugar; 2g Protein; Weight Watchers 1 point

Be sure to get 100% pumpkin, not pumpkin pie mix which is already spiced and sugared.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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10/5/08 7:48 P

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Garlic Feta Dip
Prep Time: 5 Minutes
Ready In: 5 Minutes
Yields: 8 servings

Start with 2 cloves garlic in this creamy, tangy dip and add more if you can handle it. Serve with toasted Greek pita and raw vegetables.


1 cup crumbled feta cheese
1/2 cup low fat/ff sour cream
1/2 cup plain low fat/ff yogurt
2 cloves garlic, peeled
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper


1. Combine the feta cheese, sour cream, yogurt and garlic in the container of a food processor or blender. Pulse briefly until garlic is minced. Spoon into a serving dish, and season with salt and pepper.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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5/28/08 10:24 A

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Goat Cheese Olive Balls

250 grams of soft goat cheese
1/4 cup of finely chopped kalamata olives
1/2 teaspoon of red pepper flakes
1 teaspooon of very finely chopped fresh rosemary
1/2 teaspoon of sea salt
1/4 teaspoon of freshly cracked black pepper

2 teaspoons of freshly cracked mixed peppercorns for coating

In a small bowl, mash together the goat cheese, olives, red pepper flakes, rosemary, salt and black pepper. Roll into 1 inch balls. Sprinkle with a bit of the mixed peppercorns, rolling the ball around on the palm of your hand to coat. Chill for 30 minutes. Serve with thin crackers or simply consume as is.

Makes 16 - 20 spicy balls.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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5/19/08 8:32 P

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Chipotle Spinach Artichoke Dip

4 oz lowfat/ff cream cheese, at room temperature
4 oz defrosted frozen artichoke hearts, chopped
3/4 cup frozen chopped spinach, defrosted and drained*
1/2 cup nonfat sour cream
1/4 cup mayonnaise (beachy)
2 shallots, sliced
2 chipotle chiles in adobo with 1 teaspoon of the adobe sauce
1 tablespoon key lime juice
1/2 teaspoon salt

In a food processor, blend together the cream cheese, sour cream, mayo, shallots, lime juice, chipotle, and adobo sauce until very smooth. Stir in spinach, artichokes until just combined. Serve chilled.

*This should yield a packed 1/4 cup of defrosted chopped spinach.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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5/19/08 8:28 P

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This is a very tasty spread for whole grain breads and rolls, or it can also be nice as a dip for fresh crunchy vegetables. It has a slight “peppy bite” flavor from the horseradish, but it’s not so strong as to be bitter. We’ve enjoyed it so much, I now double the recipe.

Horseradish Sunflower Spread or Dip

Yield: 1/2 cup


* 30 g. (3 Tbs.) sunflower seeds
* 45 ml. (3 Tbs.) lemon sunflower oil or other vegetable oil
* 2 tablespoons water
* 2 tablespoons lemon juice
* 1 teaspoon generous horseradish
* 1 teaspoon agave syrup
* 1/2 teaspoon salt
* pepper


Combine everything in a food processor and process until smooth.

Your spread should have a white color.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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4/24/08 1:14 P

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HG's Spinach, Mushroom and Mozzarella Supreme

PER SERVING (1/6th of casserole): 106 calories, 1g fat, 597mg sodium, 11g carbs, 3.5g fiber, 4g sugars, 8g protein -- POINTS® value 2*

A serving of this could quite possibly be the most satisfying 106 calories EVER...

Two 16-oz. bags frozen chopped spinach, thawed, drained, and thoroughly patted dry
1 1/2 cups canned sliced mushrooms (about 2 medium cans or 1 large), drained
3 wedges The Laughing Cow cheese, any Light flavor, room temperature
1 cup diced onions
1/3 cup shredded fat-free mozzarella cheese
3/4 tsp. garlic powder
Optional: salt and pepper, to taste

Preheat oven to 350 degrees.

In a pan sprayed with nonstick spray, cook onions over high heat until browned (about 3 minutes).

Make sure all excess water has been removed from spinach. In a mixing bowl, combine spinach, onions, cheese wedges, and garlic powder. Mix well.

In a medium casserole dish sprayed with nonstick spray, spread half of the spinach mixture along the bottom.

Layer half of the mushrooms evenly over the spinach mixture in the casserole dish. Then spread the remaining spinach mixture over the mushrooms. Layer the rest of the mushrooms over that.

Sprinkle the top of the casserole with the shredded cheese. Then place dish in the oven to cook for 25 - 30 minutes (until the shredded cheese layer begins to crisp slightly). If you like, season your serving to taste with salt and pepper.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

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4/24/08 1:14 P

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HG's Cheesy Butternut Bake

PER SERVING (1/4th of casserole): 101 calories, 1g fat, 457mg sodium, 20g carbs, 3g fiber, 5g sugars, 4g protein -- POINTS® value 2*

This stuff is the ultimate guilt-free side dish. It tastes like cheesy, fluffy, mashed sweet potatoes, only better!

4 cups cubed butternut squash
2 wedges The Laughing Cow cheese, Light Original Swiss, room temperature
3/4 cup diced onions
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/2 tsp. salt
1/4 tsp. chili powder
1/8 tsp. pepper

Preheat oven to 350 degrees.

Place squash in large microwave-safe bowl with 1/4 cup of water. Cover and microwave for 6 minutes. Once cool enough to handle, uncover and drain water. Set aside.

Place onions in a small microwave-safe dish with 2 tbsp. water. Cover and microwave for 3 minutes. Once cool enough to handle, uncover and drain any excess water. Set aside.

Place squash and all other ingredients except for the onions in a blender. (Make sure squash cubes are not still piping hot.) Pulse until thoroughly mixed (but not liquefied). Remove blender from the base, and then stir in the onions.

Transfer squash mixture to a small casserole dish sprayed with nonstick spray. Place in the oven, and bake for 35 - 40 minutes (until edges begin to brown). Then serve with a spoon as you would mashed potatoes! Enjoy!


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

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4/11/08 8:52 P

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Edamole - yields 6 servings (p1/

* 3/4 cup frozen shelled edamame, thawed
* 3 tablespoons water
* 2 tablespoons avocado or olive oil
* 1 tablespoon fresh lemon juice
* 1/4 teaspoon kosher salt
* 1/4 teaspoon hot pepper sauce
* 1 garlic clove, halved

- Combine all ingredients in a food processor. Process until smooth. Cover and chill.


Baked Artichoke Dip Recipe

Sometimes silken tofu can be hard to find. No worries, I've had success using medium firm regular tofu as well - just stay clear of the firm and extra-firm varieties. For some added nutritional punch and color quickly saute a couple handfuls of spinach in a bit of olive oil - toss it in the food processor with the artichokes, tofu, and garlic.

2 (14-ounce) cans water-packed artichokes, well drained
4 ounces organic silken tofu
3 large cloves garlic
1/3 cup Parmesan cheese, freshly grated
2/3 cup plain (or Greek) yogurt
1/4 teaspoon fine grain sea salt, or more to taste
pinch of cayenne pepper

more Parmesan to sprinkle on top

Preheat oven to 350F degrees. In a blender or food processor puree the artichokes, tofu, and garlic. In a separate medium bowl whisk together the parmesan cheese, yogurt, salt, and cayenne. Stir in the artichoke puree and pour mixture into a medium-sized baking dish (or multiple smaller dishes). Sprinkle the top with more Parmesan. Bake uncovered until heated through and the cheese on the top starts to brown, about 45 minutes.

Makes 2-3 cups of artichoke dip.


Warm Leek and Goat Cheese Dip
Total 30 min
12 servings

4 tbsp unsalted butter (sb approved)
8 small leeks (about 2 pounds), white and tender green parts only, cut into 1/3 inch rings
1 pound fresh goat cheese, at room temp
1/2 pound lf/ff cream cheese, at room temp
Salt and ground pepper
2 tbsp snipped chives
WW pita/crisps, crusty bread or raw veggies for serving

Melt the butter in a large deep skillet. Add the leeks and stir to coat with butter. Cover and cook over high heat just until beginning to soften, about 3 minutes. Uncover and cook over moderate heat, stirring frequently, until tender and light browned in spots, about 8 minutes longer. Remove from the heat. Stir in the goat cheese and cream cheese until melted and season with salt and pepper. Transfer to a shallow dish, sprinkle with the chives. Serve

Dip can be refrigerated overnight and reheated in an 325 oven for 15-20 minutes, until hot.


White Bean Spread with Fennel

Use as a sandwich spread on bagels or as a dip for vegetables and bagel chips.

2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/4 cup finely chopped fennel bulb
2 tablespoons finely chopped fennel fronds
1 tablespoon finely chopped red onion

Combine first 5 ingredients in a food processor, and pulse 5 times or until the beans are coarsely chopped. Combine bean mixture and remaining ingredients in a small bowl.

Yield: 5 servings (serving size: 1/4 cup)

CALORIES 130 (16% from fat); FAT 2.3g (sat 0.4g,mono 0.0g,poly 0.1g); PROTEIN 6.8g; CHOLESTEROL 2mg; CALCIUM 72mg; SODIUM 172mg; FIBER 4.6g; IRON 2.9mg; CARBOHYDRATE 21.3g

Cooking Light, NOVEMBER 2001


Roasted Eggplant Basil Spread (P1)

2 medium eggplants
1 1/3 cup basil, fresh, packed
20 medium olives, green, pitted
2 large garlic cloves, coarsely chopped
1 tsp table salt

1.Heat oven to 375ºF. Cut eggplant in half lengthwise. Place eggplant halves, cut-side down, on a baking sheet coated with cooking spray. Roast until eggplant is soft, about 35 to 40 minutes. Cool to room temperature.

With a spoon, scrape flesh from eggplant into a food processor or blender. Add basil, olives, garlic and salt; blend until coarsely puréed. Allow to sit for at least 30 minutes before serving. Use as a dip for fresh raw vegetables or spread on pita in phase 2


Feta-Mint Dip with Yogurt

1 cup plain low-fat yogurt
1/2 cup mayonnaise
2 1/2 ounces low-fat feta cheese, crumbled (1/2 cup)
1/4 cup chopped fresh mint leaves
2 medium scallions, roughly chopped
2 teaspoons juice from 1 lemon

Place yogurt in a fine-mesh strainer or cheese-cloth lined colander set over bowl. Cover with plastic wrap and refrigerate 8 to 24 hours; discard liquid in bowl.

Process all ingredients in food processor until smooth and creamy, about 30 seconds. Refrigerate for at least one hour to allow flavors to blend.

Serve cold with crudités. (Raw vegetables of your choice)

White Bean and Artichoke Dip with Whole Wheat Tortilla Chips
(Makes about 2 cups of dip)

6-8 whole wheat flour tortillas (can also use pita bread)
olive oil for brushing on tortillas (I used a mister)
salt for sprinkling on tortillas (I used Vege-Sal)

1 can (15 oz.) canellini beans
1 can (14 oz.) artichoke hearts (I used artichoke bottoms which have hearts only, no leaves)
1 small clove garlic, chopped (about one tsp. chopped garlic)
2 T fresh lemon juice
2 T extra virgin olive oil, plus more for drizzling on top
3 T freshly grated parmesan cheese
1 tsp. finely chopped fresh rosemary (I used frozen rosemary, if you only have dried rosemary be sure it's completely crushed)
salt and fresh ground black pepper to taste
sweet paprika, for garnish

Preheat broiler and get out a large cookie sheet for toasting tortilla chips. Brush or spray each flour tortilla with olive oil, then cut into triangles. Arrange in single layer on cookie sheet and toast under the broiler, about 3-4 minutes per side. Watch them carefully, because they get too dark rather quickly. Chips will seem soft when you take them out of the oven, but they harden and crisp as they cool.

Drain beans into colander and rinse well, until no foam remains. Let drain at least 5 minutes. Drain artichokes. In food processor, combine beans, artichokes, garlic, and lemon juice and blend until fairly smooth. Keep food processor motor running and add the olive oil in a stream. Add parmesan, and finely chopped fresh rosemary and pulse about 10 times to blend. Season dip to taste with salt and fresh ground pepper.

Place dip in a serving bowl, sprinkle with a small amount of paprika and drizzle over a small amount of olive. Arrange tortilla chips around bowl and serve.

South Beach Suggestions:
This dip with 100% whole wheat tortilla chips (or pita bread) is a good choice for phase 2 or 3 of the South Beach Diet. This would make a great side dish with something like Greek Salad.


Roasted Garlic, Pepper and White Bean Dip
(makes ~ 2 C)

1 head garlic
1 roasted red pepper, from a jar, or made at home
1 can white beans, drained and rinsed (I used navy)
1 teaspoon lemon zest
salt and freshly ground black pepper

Remove the outer papery skin from garlic but keep the cloves together. Wrap in aluminum foil and bake at 375F for 45 minutes. Allow to cool enough to handle. Push the garlic out of the cloves and into a food processor, add pepper, zest and beans. Taste for salt and pepper.

Butternut Hummus

1 can garbanzo beans
2 c. squash pulp (after you roast it up)
1 Tbsp. Tahini
1-2 cloves minced garlic
1-2 tsp. salt (or to taste)
2 dashes hot pepper
1 tsp. lemon juice
Onion/garlic powder, if desired
Lots of fresh-ground black pepper

Mix all ingredients in food processor.


Warm Crab and Spinach Spread

1 8 oz cream cheese sub (dairy free)
1/2 c FF sour cream
2 tbsp mayo
3/4 c FF cheddar cheese grated
2 cloves garlic minced
3/4 c finely chpped spinach (if frozen - strain well)
1 can crab meat, drained and rinsed

Mix all together and fold in crab last. Top with a little cheese and green onion. Bake 350 for 30 minutes. or until bubbly . let set and enjoy.


White Bean Dip for Veggies (Phase 1)

15 oz can white beans, rinsed and drained
1 1/2 T lemon juice
1-2 T extra virgin olive oil
1 1/2 t crushed garlic
1/4 t dried oregano
1/8 t ground black pepper
2 T finely chopped black olives
2 T finely chopped parsley

1. Place the first 6 ingredients in a food processor, and process until smooth. Add a few teaspoons of water if the mixture seems too thick.

2. Spread the bean mixture on a shallow dish. Combine the olives and parsley in a small bowl, toss well to mix, and sprinkle over the bean dip. Serve with whole grain pita (phase 2 only) , belgian endive, celery sticks, or other vegetables of your choice.


Bean Dip with Browned Garlic

Overcooking the garlic makes it taste bitter, so watch it! Phase 1 with veggies, Phase 2 with Pita chips.

1 tablespoon olive oil
4 garlic cloves, minced
2 tablespoons fresh lemon juice
1 tablespoon tahini (sesame seed paste)
1 tablespoon water
1 teaspoon minced fresh rosemary
1/4 teaspoon salt
1/4 teaspoon pepper
1 (19-ounce) can cannellini beans or other white beans, drained

Heat oil in a small nonstick skillet over medium heat. Add garlic; saute 1 minute or until lightly browned. Place garlic mixture, lemon juice, and remaining ingredients in a blender; process until smooth. Serve with toasted pita wedges, carrot sticks, or red bell pepper slices.

Yield: 1 1/2 cups (serving size: 1 tablespoon)

CALORIES 27 (33% from fat); FAT 1g (satfat 0.1g, monofat 0.5g, polyfat 0.2g); PROTEIN 1.3g; CARBOHYDRATE 3.6g; FIBER 0.6g; CHOLESTEROL 0.0mg; IRON 0.5mg; SODIUM 26mg; CALCIUM 8mg;


Garlic-Feta cheese Spread

4 oz. low fat feta cheese
8 oz. light cream cheese, softened (or the non-dairy substitute)
1/3 cup light mayonnaise
1 clove garlic, minced
1/4 tsp dried basil
1/4 tsp dried oregano
1/8 tsp dried dillweed
1/8 tsp dried thyme

Mix well and refrigerate.


Walnut Dip

1/3 cup walnuts
1 large bunch of cilantro, leaves and stems intact
1 garlic clove, peeled
1/4 cup extra-virgin olive oil
3 tablespoons reduced fat sour cream
2 teaspoons fresh lemon juice
1/4 teaspoon salt

Heat oven or toaster oven to 275 degrees F. Spread walnuts on baking tray and bake until fragrant and lightly browned, about 10 minutes. Cool slightly, about 3 minutes.

Chop cilantro, garlic, and walnuts in a food processor, about 25 seconds. With machine running, add oil in a steady stream. Add sour cream, lemon juice, and salt. Pulse a few times to combine. Serve or refrigerate until needed.

Makes 8 (2 1/2 - tablespoon) servings

Per Serving: 100 calories, 10 g fat, 1.5 g saturated fat, 1 g protein, 1 g carbohydrate, 0 g dietary, 80 mg sodium


Guilt Free Hummus

1 1/2 cups cooked or canned chickpeas, rinsed
1/4 cup nonfat plain yogurt
1 tbs chopped fresh parsley
1 tsp. minced garlic
1/4 tsp. ground cumin
1/2 tsp. ground cayenne pepper
1/4 cup fresh - squeezed lemon juice
GARNISH: Chopped fresh parsley

In a food processor combine the chickpeas, yogurt, parsley, garlic, cumin, cayenne pepper and lemon juice. Process until well blended.


Roasted Eggplant, tomato, and red pepper dip

Take two whole Asian or one split medium Italian eggplant, two whole medium tomatoes, and one large or two small whole red peppers and roast for 30 to 40 minutes in a medium oven until vegetables are soft and blackened. Meanwhile, chop two cloves of raw garlic and blend with 1/3 cup lemon juice, 1/3 cup olive oil and 1 1/2tsp of salt til garlic is completely pureed. Scrape the roasted eggplant out of its skin and add to blender; blend until creamy. Remove the skins from the peppers and dice finely; finely dice tomato as well. (My tomatoes and peppers still had quite a bit of moisture so I reduced them in a thick bottomed pan before stirring into the eggplant.) Add chopped peppers and tomatoes to eggplant and stir to distribute evenly. Let sit at least a couple of hours; best next day. Taste for flavor balance before serving. My batch made slightly more than one cup of dip.


Roasted Vegetable Spread

1 red bell pepper, sliced thin
1 medium onion, sliced thin
1 small zucchini, sliced thin
4 cloves garlic, peeled and crushed
1 tablespoon olive oil
8 oz. LF/FF cream cheese
1 1/2 teaspoon dried parsley

Preheat oven to 400F. Place bell pepper, onion, zucchini and garlic into a large bowl with the olive oil. Toss to coat. Spread evenly on baking sheet and roast, tossing occasionally, until they are soft and begin to turn brown around the edges, approximately 30 minutes. Cool completely.

Place vegetables in food processor with cream cheese. Process until combined and spreadable - enough to leave some little chunks of vegetables in the mix. Taste and then season with salt, pepper and dried parsley if needed.

I spread this on celery or WW crackers as a snack.


Easy Roasted Red Pepper Hummus

2 cloves garlic, minced
1 (15 ounce) can garbanzo beans, drained
1/3 cup tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
1/4 teaspoon dried basil

1. In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve.

Garlicky Eggplant Dip
Prep 10 min cook time 1 hour

1/4 cup extra virgin olive oil
1 large onion, coarsely chopped
4 garlic cloves, lightly smashed and peeled
1/4 tsp crushed red pepper flakes, or more to taste
2 pound eggplant, coarsely chopped
1/4 tsp salt
freshly ground black pepper
1/4 cup fresh lemon juice

Heat oil in a large saucepan over medium heat. Add onion, garlic and pepper flakes; reduce heat to medium low and cook until vegetables are softened, 5-7 minutes. Stir in eggplant, salt, and a pinch of black pepper. Cover and cook, stirring occasionally, until eggplant is very soft, 25-30 minutes. Transfer eggplant mixture to a large bowl and allow to cool for 15 minuts.

When cooled, process eggplant in a food processor or in batches in the blender until smooth, 1-2 minutes, adding lemon juice during the final 30 seconds of processing. Serve at room temperature with assorted vegetables or pita for dipping

Makes 2 cups

per tablespoon: 25 cal, 2g fat, 2g carb, 1g fiber, 20mg sodium.

Lemony Chickpea Dip


1/3 cup fat-free sour cream
1/4 cup water
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/2 teaspoon hot paprika
1/2 teaspoon hot sauce
1/4 teaspoon salt
1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
2 garlic cloves, peeled
2 tablespoons chopped fresh cilantro

Combine all ingredients except cilantro in a food processor; process until smooth. Transfer chickpea mixture to a bowl. Stir in cilantro.


1 1/2 cups (serving size: 2 tablespoons dip)
Nutritional Information

CALORIES 40(38% from fat); FAT 1.7g (sat 0.2g,mono 1g,poly 0.4g); PROTEIN 1.3g; CHOLESTEROL 0.0mg; CALCIUM 15mg; SODIUM 115mg; FIBER 1.2g; IRON 0.4mg; CARBOHYDRATE 5.3g


Baba Ghannouj or Lebanese Eggplant Dip
1 large eggplant
2 cloves garlic
1 tsp salt
1/4 cup or less tahini (sesame seed paste)
1/4 cup lemon juice

Slice eggplant in half lengthwise. Place skin side up on aluminum lined baking sheet. Broil until skin is charred black and pulp inside is soft (15 to 30 minutes). Scrape out eggplant and place in bowl. let cool in frig for several hours.

Place garlic in food processor and process. Add eggplant, salt & tahini. Slowly add lemon juice. Taste and add more lemon juice or salt to taste.

Serve garnished with parsley and paprika.

Serves 6

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

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Posts: 39,372
4/11/08 8:42 P

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Goat Cheese - Asparagus Mousse
Serve with raw veggies, crackers, bread or on top of steamed asparagus.

Serves 8

3/4 lb asparagus, trimmed
2 tsp chopped fresh thyme
1 clove garlic, minced (1 tsp)
8 ounces silken tofu, drained (1 cup)
2 ounces soft goat cheese (1/3 cup)
1/8 tsp cayenne pepper

Steam asparagus 5 minutes or until very soft but still bright green. Transfer to food processor or blender, and puree with thyme and garlic, until smooth. Cool 5 minutes. Add tofu, goat cheese, and cayenne pepper, and process until smooth. Season with salt and pepper. Spoon into bowl and chill 2 hours or overnight.

Per serving: 42 calories, 4g protein, 2.5 gm fat, 1 gm sat fat, 2gm carb, 3mg chol, 185mg sodium, 1gm fiber, 1gm sugar.


Wasabi Nuts
Recipe from the California Almonds Are In site.

1 egg white
1 tablespoon water
1 pound (3 cups) whole natural almonds, peanuts, or nut of choice
2 tablespoons wasabi powder
2 teaspoons coarse salt
2 teaspoons cornstarch

Preheat oven to 275°F. Line a sided baking sheet with greased foil or parchment paper. Whisk egg white and water together until foamy. Add almonds and toss to coat. Transfer to a sieve; toss gently and let drain.

Stir together wasabi powder, salt and cornstarch in a large bowl. Add almonds and toss to coat. Spread almonds on baking sheet in a single layer, and bake 30 minutes. Gently stir, reduce temperature to 200°F and continue baking 20 more minutes. Let cool completely before serving. Serve, or store airtight for up to a week.

Nutritional analysis (based on almonds): 173 calories, 6 g protein, 14 g fat, 1 g saturated fat, 9 g monounsaturated fat,
3 g polyunsaturated fat, 0 mg cholesterol, 6 g carbohydrates, 4 g fiber, 1 mg vitamin E, 238 mg sodium, 78 mg calcium

Cucumber Rafts

cooked chicken, finely chopped 3/4 cup
celery, finely chopped 1/3 cup
pimiento, chopped 2 tbsp
mayonnaise 2 tbsp
-salt & pepper to taste-
1 medium cucumber, trimmed

In a medium bowl; blend together chicken, celery, pimiento, mayonnaise, salt
and pepper. Cover and refrigerate for 2 hours.
Using a sharp knife, cut cucumber into 1/4 inch (.5 cm) thick slices. Place
in bowl, cover and refrigerate until ready to use.
To assemble, drop a spoonful of chicken mixture into the center of each
slice of cucumber and arrange on platter. Serve or chill until ready to
Serves 10


Fat free Paneer Recipe

The easiest way to make fat free Paneer, is to make Paneer is by using fat free dry milk.


1. Water: 6 cups

2. Fat free dry milk: 3 Cups

3. Distilled white vinegar: ¾ cup


1. Combine water and dry milk in a heavy bottom pot.

2. Heat milk to 120º F. Shut off heat.

3. Add ¾ cup vinegar. Let it stand 15 minutes.

4. Line a colander with fine cheesecloth, called 'Butter Muslin'. Pour the contents of the pot into the colander to drain curd. You may collect and save the whey. The whey may be used to knead dough for making Roti, Curry, or Rice. In about ten minutes most of the whey would have drained out.

5. Tie the ends of the cheesecloth and hang it to drain for about two hours. Remove the Cheese from the cheesecloth and cut it into 1" cubes. Store in the refrigerator.

Making Low fat Paneer Indian cheese

Use 2% low fat milk to reduce saturated fats


1. Milk 2% Fat: 1 Gallon
2. White vinegar: ½ Cup


1. Bring Milk to a boil or at least 200º F. Stir in white vinegar. The cheese will separate. Turn off heat. Put a colander in the sink. Line it with a thin muslin cloth. Empty the contents into the colander. Let it drain. Press out as much water as possible.
2. Lift the muslin cloth. Tie all the four corners.
3. Put the muslin cloth with enclosed cheese on a cutting board. Place another cutting board on top of the cheese. Fill the empty plastic milk gallon jug with water. Place it on top of the second cutting board. This will act like a weight to squeeze out more water.
4. Wait 2 hours. Remove the water jug and the top cutting board. Carefully remove the block of Paneer from the cloth.


Paneer: 1 pound approximately.


Three Cheese Mini Macs
Total 45 min
Makes 48 appetizers

1/2 pound ww elbow macaroni
1 1/2 tbsp unsalted butter (or sb approved), plus more for brushing
1/4 cup freshly grated Parmigiano-Reggiano cheese
2 tbsp ww flour (or sb approved flour)
3/4 cup lf milk
4 ounces lf cheddar cheese, shredded (1 packed cup)
4 ounces deli sliced American cheese, chopped
1 large egg yolk
1/4 tsp smoked spanish paprika

Preheat the oven to 425. In a large saucepan of boiling salted water, cook the macaroni until al dente, about 5 minutes. Drain, shaking off the excess water.

Brush four 12 cup nonstick mini muffin tins with butter. Sprinkle with 2 tbsp of the parmigiano; tap out the excess.

In a large saucepan, melt the 1 1/2 tbsp of butter. Whisk in the flour over moderate heat for 2 minutes. Whisk in the milk and cook, whisking, until boiling, about 5 minutes. Add the cheddar and american cheeses and whisk until melted. Off the heat, whisk in the egg yolk and paprika. Fold in the macaroni.

Spoon slightly rounded tablespoons of the macaroni into the prepared muffin cups, packing them gently. Sprinkle the remaining 2 tbsp of parmigiano on top.

Bake the mini macs in the upper and middle thirds of the oven for about 10 minutes, until golden and sizzling. Let cool for 5 minutes. Using a small spoon, carefully loosen the mini macs, transfer to a platter and serve.

Can be prepared ahead thru step 4 and refrigerated overnight.

Hints: I would find an alternative low fat cheese for the american cheese if its not available. You could use mozarella or even a light version of havarti and it would be good.

Eggplant Caviar - serve on crackers/pita, by itself or with lf cream cheese.
Makes 3 cups

2 medium eggplants (1 1/2lb)
1 large red bell pepper
1 large yellow bell bepper
1 small onion, finely chopped (1 cup)
2 1/2 tbsp red wine vinegar

Preheat oven to broil. Prick eggplants several times with fork. Place eggplants and bell peppers on baking sheet. Broil 20-25 minutes, or until eggplants and peppers are blackened on all sides, turning occasionally. Place bell peppers in plastic bag to cool and steam skins. Cool eggplant and bell peppers 20 minutes, or until easy to handle.

Peel and coarsely chop eggplants, then place in large bowl. Peel and remove core and seeds from bell peppers. Chop into 1/4 inch dice,and add to bowl with eggplant. Stir in onion and vinegar. Season with salt and pepper.

Per 2 tbsp: 13 cal, less than 1g prot, 0g fat, 0 sat fat, 3g carb, 0mg chol, 25mg sod, 1g fiber, 1g sugar


Chedder Crisps - great as a side to soup
Total 35 minutes
Makes 8 crisps

4 ounces sharp cheddar cheese, coarsely shredded (1 cup) **don't use ff since it doesn't melt as well.

Preheat the oven to 350. Line a baking sheet with parchment paper. Sprinkle the cheese on the sheet in eight 1-inch rounds. Bake for 18 minutes, until darkened slightly. Blot the crisps with paper towels and let cool (they'll harden as they cool).



- 2.2 pounds red bell peppers, about 5 medium-large ones, firm and unwrinkled
- 1 1/3 cups walnut halves
- 1 cup shelled cashews (unsalted)
- 2 teaspoons whole cumin seeds
- 1/2 teaspoon smoked salt (or regular salt + smoked paprika)
- 1/4 teaspoon ground chile powder or more, to taste
- 2 cloves garlic, peeled, germ removed if any
- 2 teaspoons walnut or olive oil
- 1 tablespoon lemon juice
- 2 tablespoons pomegranate molasses (substitute balsamic vinegar)

Makes about 2 cups (the recipe can be halved, but it freezes so well I don't see why you would) ; muhammara is best made a day ahead.

Roast, peel, and deseed the bell peppers using your favorite method. Let cool completely.

Toast the walnuts, cashews, and cumin seeds in a dry skillet until fragrant. Let cool.

In the bowl of a food processor or blender, combine the flesh of the bell peppers with the rest of the ingredients, from walnuts to pomegranate molasses, and purée until smooth, scraping the sides of the bowl regularly. Taste, adjust the seasoning, and refrigerate until ready to serve*.

Assemble cucumber canapés by spreading muhammara onto rounds of unpeeled cucumber (one teaspoon per round), or serve with fresh pitas.

* What you won't use immediately you can freeze in a freezer-safe container. Place a piece of plastic wrap directly over the surface of the muhammara (to prevent the formation of water crystals), close the container tightly, and freeze. To thaw, just pop back in the fridge the night before.


Stuffed Pepperoncini


* 6 slices bacon, cut into small pieces (**centercut or turkey bacon)
* 1/3 cup minced shallots
* 1 red bell pepper, minced
* 1 (8 ounce) package cream cheese, softened (FF)
* 1 tablespoon milk (NF)
* 32 ounces pepperoncini


1. In a large skillet, cook bacon over medium heat until bacon is browned. Move bacon to paper towels. Keep bacon drippings.
2. In drippings, cook shallots and red pepper over medium heat until vegetables are tender. Cook about 5 minutes. Remove skillet from heat and let cool for 20 minutes.
3. In a small bowl, beat cream cheese and milk with an electric mixer at medium speed until smooth. Stir bacon and shallot into the mixture.
4. Spoon cream cheese mixture into a heavy weight plastic bag. Cut a small hole in one corner to squeeze the filling from. With small knife, cut a slit lengthwise into each pepper. Do not cut the whole way through the pepper. By squeezing the bag, pipe cream cheese mixture into peppers. Cover and refrigerate for at least 1 hour, up to one day.

** It IS much easier cutting the top off and piping the cream cheese mixture in. For those who don't like spicy food, simply use the mixture and spread on crackers. Excellent!

NUTRITION INFORMATION (will be different with SB Sub)

Servings Per Recipe: 32

Amount Per Serving

Calories: 57

* Total Fat: 5g
* Cholesterol: 10mg
* Sodium: 380mg
* Total Carbs: 1.9g
* Dietary Fiber: 0.4g
* Protein: 1.1g


Marinated Cherry Tomatoes


* 10 cherry, grape, or small heirloom tomatoes (or mix thereof)
* 2 teaspoons dried oregano
* 2 teaspoons balsamic vinegar
* 1 tablespoon olive oil
* 1/4 teaspoon salt
* 1 pinch ground black pepper

1. Halve tomatoes and toss with oregano, oil, vinegar, salt, and pepper. Let sit for a minute or two to let flavors develop. Enjoy.
A perfect Phase 1 snack!

Sweet Pecans

(2) Egg Whites
(1) lb. Pecan Halves
(2) Tbls. Water
(2) Tbls. Vanilla
(1 1/2) Cups Splenda
(1) Tbls. Salt
(3) Tbls. Cinnamon

Whip the egg whites, water and vanilla until they are foamy (not stiff).Pour over pecans in a large bowl
Add dry ingredients. Stir Well and place in a single layer on a cookie sheet. Bake in 350 degree oven for approximately 45 minutes or until crunchy stirring frequently.


Roasted Chickpeas

Pre-heat oven to 400 degrees.
Open 3-15 ounce cans of garbanzo beans (chick peas) and dump into a colander.
Rinse well with cold water.
Drizzle with olive or canola oil, tossing until well coated.
Add about a teaspoon of pickling salt (larger grains) and spices to taste. I use chili powder, coriander powder, red pepper flakes, cumin and black pepper because we are hot food nuts!
Mix well and spread on a baking sheet.
Roast for about 30-40 minutes, tossing frequently for even baking.
Remove and set aside to cool.

Be careful! These can be addictive!


Zucchini Puffs (Phase I)

2 medium zucchini
1/3 cup grated Parmesan cheese
1/3 cup mayonnaise
1/2 teaspoon basil (you could also use garlic powder, lemon pepper, or other herbs/spices)

Slice zucchini into 1/4" rounds. In a small bowl, combine remaining ingredients. Spread each slice with a thin layer of mayonnaise mixture. Broil for about 60 seconds or until tops are golden brown.
Makes 36.

Approximately 1/2 gram of carbohydrate each.

Mozzarella Fix

2 light mozzarella sticks (50-60 calories and 2.5g fat per stick)
1/4 cup Fiber One bran cereal (original)
2 tbsp. fat-free liquid egg substitute
salt, pepper & Italian seasonings; to taste
Optional: low-fat marinara sauce (for dipping)

Preheat oven to 375 degrees. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Place crumbs in a small plastic container with a lid. Season crumbs with as much salt, pepper and Italian seasonings as you like. Set aside. Cut cheese s ticks in half, so that you have 4 sticks. Place sticks in a small bowl, and pour egg substitute over the top of the sticks. Swirl egg substitute around so that it thoroughly coats the sticks. One by one, transfer sticks to the container with the crumbs. Cover container, and give it a shake to coat the sticks in the crumbs. Carefully return sticks to the dish with the egg substitute, and coat them again. Next put sticks back in the crumbs container, cover, and shake once more to coat (try doing this two at a time the second time around). Place sticks on a baking dish sprayed lightly with nonstick spray. Spritz the tops of the sticks with a quick mist of the spray. Place dish in the oven, and bake for 10 minutes (or until the first sign of cheese oozing out). If desired, serve with warm marinara sauce. Best when eaten immediately, while cheese is hot and gooey!

Serving Size: 4 pieces
Calories: 155
Fat: 5.5g
Sodium: 500mg
Carbs: 13.5g
Fiber: 7g
Sugars: 0g
Protein: 19g

*3 Points!


Jalepeno Poppers


5 whole, fresh jalapenos

1/4 cup fat-free cream cheese

1/4 cup shredded fat-free cheddar cheese

1/2 cup fiber One cereal

1/4 cup Egg Beaters, Original

Optional: salt, pepper and/or garlic powder


Preheat oven to 350 degrees. Halve the jalapenos lengthwise, and remove the seeds, stems, and membranes ( Heads Up: Be VERY careful when handling jalapenos; wash hands frequently and well, and avoid touching your face and eyes). Wash halves and dry them very well; set aside. Next, stir to combine cream cheese and cheese shreds. If desired, season cheese mixture with salt, pepper, and/or garlic powder. Using a blender, grind Fiber One to a breadcrumb-like consistency. If you like, season crumbs with salt, pepper, and/or garlic powder. Place crumbs in one small dish and Egg Beaters in another. Stuff each pepper half with cheese mixture. Next, carefully coat both sides of each pepper half with Egg Beaters, and then with Fiber One crumbs. Place peppers on a baking pan sprayed with nonstick spray, and place in oven. Cook for 25 minutes (for very spicy poppers) to 30 minutes (medium-hot poppers). Makes 10 poppers.

Serving Size: 5 poppers

Calories: 124

Fat: 1g

Sodium: 500mg

Carbs: 23g

Fiber: 8g

Sugars: 5g

Protein: 13g

Turkey Pepperoni Chips
Serving size is 17 pieces

Microwave one serving of turkey pepperoni (laying them all flat and not overlapping) on a dish for one minute or til crisp (1:15 in my microwave)... These are really good with a wedge of Laughing Cow Light Cheese!

They are quite crisp, just spread a bit of the cheese on them (don't cook the cheese...)


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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Elle's Magic Sauce
1/4 cup sour cream or yogurt
1/4 cup mayonnaise
2 tablespoons mustard (I like dijon, but you can also use grainy mustard)
1 tablespoons of fresh lemon, lime or orange juice
2 teaspoons finely minced onions (sweet, red or scallions)
2 tablespoons fresh dill weed, finely chopped (or equal amount of any other fresh herb)
2 tablespoons grated parmesan cheese

Mix everything together. If you have time to chill the 'sauce' for at least an hour, it helps the flavors blend more; I often make up a batch and just keep it refrigerated until it's gone. If you don't have fresh herbs, use 2 teaspoons dried herbs. If you don't have mustard on hand, you can use 2 teaspoons dry prepared mustard, or 1-2 teaspoons dry wasabi powder.

I typically don't add either salt or pepper to this, since the parmesan is salty and I want the clean flavors of the fresh herbs to stand out. I added the citrus juice to Elle's original recipe; it's fine without the juice, but I think the juice really perks it up. Typical serving size is about 2 tablespoonful. This sauce is wonderful baked on fish fillets, chicken pieces, or grilled vegetables. Enjoy!

Walnut Sauce (Badza)

Makes about 1 cup, to serve 4

1 cup shelled walnuts (about 4 oz)
1/4 tsp salt
1 small clove garlic, peeled
1 tsp ground coriander
1/4 tsp ground fenugreek
1/8 tsp ground turmeric
1/4 tsp hot paprika
2-3 tsp wine vinegar
3/4 cup water or chicken stock (I used water)

Combine the walnuts, salt, garlic, coriander, fenugreek, turmeric & paprika. Process until you have a well-blended paste. With the machine running, gradually add the vinegar and water or stock. Blend until it forms a smooth sauce.

Press the sauce through a medium sieve, using the back of a wooden spoon, and discard the solids from the sieve. Cover the sauce, and keep it in the fridge for at least 2 or 3 hours to allow the flavors to blend. Add a little more salt just before serving.

It's served cold/room temp. I had it with garlicky roast chicken, but it would work well with cold chicken too. It's a Georgian recipe (to the North East of Turkey, just between Turkey and Russia.


Fat Free Tartar Sauce
Prep Time: 10 Minutes
Ready In: 10 Minutes
Yields: 12 servings

1/2 cup fat-free mayonnaise
2 tablespoons dill pickle relish
1 large green onion, chopped
1 1/2 teaspoons red wine vinegar


1. Mix together the mayonnaise, dill pickle relish, green onion, and red wine vinegar. For best results, refrigerate for 1 hour before serving.


Fennel tsatsiki
Gourmet | July 1999

This recipe can be prepared in 45 minutes or less.

We created this sauce for fish, but it also makes a terrific accompaniment to lamb.

Makes about 3 cups.

1 medium fennel bulb with fronds (sometimes called anise; about 3/4 pound)
1 teaspoon fennel seeds
2 garlic cloves
1 lemon
2 cups plain ff/lf yogurt (16 ounces)
1 1/2 teaspoons salt

Trim fennel stalks flush with bulb, reserving fronds and discarding stalks, and trim any discolored outer layers. Halve bulb lengthwise and discard core. Finely chop fronds and bulb. In a dry small skillet toast fennel seeds over moderate heat, shaking skillet, until fragrant and a shade darker. In an electric coffee/spice grinder grind seeds. Mince garlic and squeeze juice from lemon.

In a large bowl stir together chopped fennel, ground fennel seeds, garlic, yogurt, salt, and lemon juice to taste. Tsatsiki may be made 3 days ahead and chilled, covered.


Agave-Dijon Dressing

1/4c agave nectar
1/4c dijon mustard
2/3c extra virgin olive oil
1/4c balsamic vinegar (or red wine vinegar)
2 cloves garlic, minced finely
1/2 tsp fine sea salt
1/2 tsp pepper

Whisk all ingredients in a small bowl; store up to 1 month in the fridge.


Teriyaki Glaze


2/3 cup sugar free maple-flavored syrup
2 tablespoons soy sauce
2 tablespoons sherry
1/2 teaspoon dry mustard
1/4 teaspoon garlic powder
1/4 teaspoon ginger powder


Simmer all in saucepan for 10 minutes, until slightly thickened.

Mock Hollandaise Sauce * All phases
1/4 cup liquid egg substitute
1 T. Smart Balance spread
1 teaspoon fresh lemon juice
1/2 teaspoon Dijon mustard
dash ground red pepper

In a 1 cup microwaveable liquid measuring cup, combine the egg substitute and the spread. Microwave on low for 1 minute, stirring once halfway through cooking, until the spread is softened.

Stir the lemon juice and mustard into the egg substitute mixture. Microwave on low for 3 minutes, stirring every 30 seconds, until thickened. Stir in the pepper.

If the mixture curdles, transfer to a blender and process on low speed for 30 seconds, until smooth.


Cocktail Sauce
1/2 cup sugar free catsup
2 teas. Worcestershire sauce
1 Tbs. Horseradish (drained)
1 teas. Lemon juice
1 Tbs. Tomato paste

1 cup tomato sauce (s/f)
1/2 t celery salt
1/4 t paprika
1 TB finely chopped sweet onion or shallot
1TB Splenda
2 TB fresh chopped parsley
1 tablespoon Worcestershire sauce
1 tablespoon fresh lemon juice
2 tablespoons drained, prepared horseradish
1/2 teaspoon hot sauce
Pinch cumin
Pinch salt
Pinch freshly ground black pepper


Coca Cola BBQ Sauce Recipe

* 2 med. size onions, chopped fine
* 3/4 c. Diet Coca Cola
* 3/4 c. ketchup (sugar free)
* 2 tbsp. vinegar
* 2 tbsp. Worcestershire sauce
* 1/2 tsp. chili powder
* 1/2 tsp. salt


* Combine ingredients in a saucepan and bring to a boil. Reduce heat and simmer, covered for about 45 minutes, or until sauce is very thick. Stir occasionally. Yield: 2 cups.

Texas Mopping Sauce

2 cups sugar free catsup
1 cup beef or chicken broth (low sodium) or strong black coffee
1/4 cup extra virgin olive oil
1/4 cup cider vinegar
1/4 cup Worcestershire
1 t. hot red pepper sauce
1 t. chili powder
1 t. paprika
1 t. salt
1/2 t. black pepper

In large pan, mix all ingredients. Heat to boiling over medium high heat. Reduce heat to low and simmer stirring occasionally, until blended and heated through. Cool to room temperature. Pour sauce into storage container and refrigerate until ready to use.
Use on grilled meats or poultry. Makes 3 to 4 cups.


Golden Shoyu (Soy) Sauce

1 cup mayonnaise (smart balance or similar)
1/4 cup soy sauce
1/2 t. grated onion (optional)
1/2 t. lemon juice

Blend ingredients until smooth. Chill and stir before serving as dip for all fish appetizers or with grilled or fried fish.

**Can add dill relish or chopped up pickles too.


Gyro Sauce
This is great for dipping char-grilled chicken strips in or as a salad dressing.

1 cucumber
1 cup lowfat plain yogurt
1 Tablespoon extra virgin olive oil
2 teaspoons dillweed
1/2 teaspoon salt
2 cloves garlic chopped finely
2 teaspoons white vinegar

Peel, split lengthwise and deseed cucumber with a small spoon. Coursely grate and squeeze out excess liquid. Mix rest of ingredients and then add cucumber. This recipe is for multiple servings obviously. :-)

Char's low carb BBQ Sauce

Serving Size : 6

14 1/2 ounces diced tomatoes -- with green chilies
2 tablespoons Splenda
2 tablespoons DaVinci caramel flavored sugar free syrup
3 tablespoons apple cider vinegar
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon Tabasco sauce -- chipotle flavor
1 teaspoon dried onions
1/4 teaspoon celery seed

Combine all ingredients except vinegar in small saucepan; bring to a boil, reduce heat, and simmer til slightly thickened and reduced. Add vinegar and continue simmering another 5 minutes. Use immersion blender to blend to desired consistency
- I like mine very slightly chunky. Simmer until thickened, about 20 minutes. Brush on meats.

"4 grams effective carbs per serving"
0 Points per serving

Alfredo Sauce

1/2 cup skim milk
3 Laughing Cow Creamy Swiss Light wedges
1/2 T. parmesan cheese
1/2 T. Molly McButter
1 pinch garlic

Throw everything in a small sauce pan. Stir until melted and creamy, about 10minutes.

This makes 1-2 servings, depending on how much you like.

Low-fat/lite Alfredo Sauce

4 servings
25 minutes 10 mins prep
1 cup skim milk
1/2 cup low fat cottage cheese
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon garlic powder
1/2 cup grated parmesan cheese or romano cheese
1/8 teaspoon basil (can add more, depending on your pref.)

Put all ingredients, except basil, into food procesor or blender and blend until smooth.
Pour mixture in small saucepan and add basil.
Cook over medium-low heat until heated through and smooth consistency. Add more basil, salt and/or pepper, if desired. Let cook on very low heat for 10 minutes, stirring occassionally.


Tzatziki Sauce
1/2 cup FF Plain Yogurt
1/2 cup to 1 cup (your taste) diced English cucumber, no peel
1 small clove of garlic
1 Tbsp chopped fresh mint
Lawry's Seasoning Salt to taste

Combine yogurt, cucumber, and mint with Lawry's seasoning salt to taste. Squeeze garlic in a garlic press into the mixture and stir. Let sit for five to thirty minutes to blend flavors and serve!


South Beach BBQ Sauce
makes 1 cup

1 (8 ounce) can tomato sauce
2 tbsp white vinegar
2 tsp chopped fresh parsley
1 tsp worcestershire sauce
1 tsp ground mustard
1/4 tsp salt
1/8 tsp ground pepper
1/8 tsp garlic powder

Combine all ingredients in a resealable plastic container. Refrigerate until ready to use.

25 calories per 1/4cup


Hands-on time: 10 minutes
Time to table: 10 minutes
Makes 1 1/2 cups

1/2 cup good salsa
Zest & juice of a lime (about 2 tablespoons)
1/4 cup fresh cilantro, chopped
1/2 cup water (this was my addition, to create more volume without calories)
Salt to taste

Oil to taste -- Rick Bayless uses 3/4 cup, I used 1/2 cup

Mix all the ingredients in the blender except the oil. Then drizzle oil while processor is running - this creates a lighter dressing with more volume.

Per 1T: 42 Cal (95% from Fat, 1% from Protein, 4% from Carb); 0 g Protein; 5 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 0 g Carb; 0 g Fiber; NetCarb0; 0 g Sugar; 2 mg Calcium; 0 mg Iron; 24 mg Sodium; 0 mg Cholesterol; Weight Watchers 0

Per 2T: 84 Cal (95% from Fat, 1% from Protein, 4% from Carb); 0 g Protein; 9 g Tot Fat; 1 g Sat Fat; 7 g Mono Fat; 1 g Carb; 0 g Fiber; NetCarb1; 0 g Sugar; 4 mg Calcium; 0 mg Iron; 48 mg Sodium; 0 mg Cholesterol; Weight Watchers 1



1 container (16 ounces) plain lowfat yogurt
1/2 English (seedless) cucumber, not peeled, seeded and finely chopped plus a few thin slices
1/1-2 teaspoons salt
1 to 2 garlic cloves, chopped
1 tablespoon chopped fresh mint or dill plus additional sprigs
1 tablespoon extra virgin olive oil
1/2 teaspoon red wine vinegar
1/4 teaspoon ground black pepper

Spoon yogurt into sieve lined with cheesecloth or coffee filter set over bowl; cover and refrigerate overnight. Transfer drained yogurt to medium bowl and discard liquid.

Meanwhile, in colander set over bowl, toss chopped cucumber with 1 teaspoon salt. Let drain at least 1 hour at room temperature, or cover and refrigerate up to 8 hours. In batches, wrap chopped cucumber in kitchen towel and squeeze to remove as much liquid as possible. Pat dry with paper towels, then add to bowl with yogurt.

With flat side of chef's knife, mash garlic to a paste with remaining 1/2 teaspoon salt. Add garlic, chopped mint, oil, vinegar, and pepper to yogurt and stir to combine. Cover and refrigerate at least 2 or up to 4 hours. Serve chilled or at room temperature, topped with cucumber slices and mint sprigs.

Yield: about 1-1/2 cups

Per tablespoon: about 17 calories, 1 gram protein, 1 gram carbohydrate, 1 gram total fat (0 gram saturated), 1 mg cholesterol, 182 mg sodium.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

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Fitness Minutes: (194,442)
Posts: 39,372
4/11/08 8:18 P

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Super Fabulous Seasoned Roasted Sweet Potato Fries

***Time Saving Tip***
I buy the sweet potatoes already cut. I get a big bag at Costco

3 cups Sweet Potatoes juiliened
1/2 tsp. red pepper flakes
1 tsp chili powder
1 tsp kosher or sea salt
2tbsp olive oil
1 tbsp lime juice
1 clove of garlic
1/4 tsp cayenne pepper
1 tbsp spicy brown mustard
1/4 tsp black pepper

Pre heat oven to 400. In a large bowl, stir the olive oil, lime juice, garlic, red pepper, cayenne, chili powder, brown mustard, and black pepper. Add potatoes and mix until evenly coated. Arrange potatoes in a single lyer on a large baking sheet. Bake for 20 minutes then turn over. Bake another 10 minutes or until crispy and brown.

3 servings.


Dosas (Indian-style Pancakes)
Prep Time: 15 Minutes
Cook Time: 20 Minutes
Ready In: 1 Hour 5 Minutes
Yields: 8 servings

1 cup brown rice flour
1/2 cup whole wheat flour
1 1/2 cups water
1 red onion, finely chopped
1 clove garlic, minced
1/4 cup fresh cilantro, chopped
1/4 teaspoon white sugar
1/2 teaspoon ground turmeric

1 teaspoon ground cumin
2 teaspoons whole mustard
1 teaspoon cumin seeds
1 teaspoon ground coriander
1 teaspoon ground ginger
1 pinch cayenne pepper
3 tablespoons rice vinegar
1 tablespoon vegetable oil
1. Stir the brown rice and whole wheat flours together in a mixing bowl. Stir in the water to make a thin batter. Add the onion, garlic, cilantro, sugar, turmeric, cumin, mustard seeds, cumin seeds, coriander, ginger, cayenne pepper and rice vinegar until evenly blended. Cover, and refrigerate for at least 1/2 hour, or overnight.
2. To cook the dosas, heat the oil in a skillet over medium heat. Pour 1/4 cup of batter into the skillet, spreading it over the bottom in a thin layer. Cook 1 minute, turn, and cook 1 minute more. Remove from the pan. Repeat with remaining batter.

Mini pumpkin sage balls (appetizer or side)

Makes 16 miniballs

3 tbsp canola oil, plus more for frying sage leaves
1/2 cup finely diced onion
2 cloves garlic, minced (2 tsp)
2 1/2 tsp chopped fresh sage
3/4 cup pumpkin puree
1 large egg, beaten
1/2 tsp salt
1/4 tsp ground black pepper
16 whole sage leaves
Green pepper sauce, such as tabasco for dipping

Preheat oven to 375. Coat baking sheet with cooking spray. Heat oil in small skillet over medium-low heat. Add onion, and cook 10 minutes, or until light brown, stirring occasionally. Add garlic and chopped sage, and cook 2 minutes more. Transfer to bowl.

Combine pumpkin puree, breadcrumbs, egg, salt, and pepper in bowl with onion mixture. Form into 1 1/2 inch balls, and transfer to prepared baking sheet. Bake 10 to 15 minutes, or until bottoms are golden brown.

Pour enough oil in large skillet to coat bottom 1/8 inch. Heat over medium heat until oil shimmers. Add sage leaves in a single layer, and fry 20 to 30 seconds, or until brittle, but still bright green. Transfer to paper towel lined plate and sprinkle with salt. Serve pumpkin balls with sage leaves and green pepper sauce.

Per ball: 62 cal, 1g prot, 4g fat, 0.5 sat fat, 5g carb, 13mg chol, 115mg sod, 1g fiber, 1g sugar

Spaghetti Squash Mock Pasta Salad
at least twelve 1/2 c. servings.
Author suggested adding in olives!

1 spaghetti squash, about 1 1/2 lbs.
2 stalks of celery, chopped
6 green onions, chopped
3 small zucchini, chopped
1/2 tsp. basil leaves, crushed
1/2 tsp. oregano leaves, crushed
1 tsp. minced garlic
1/4 tsp. each of marjoram, thyme, and Salad Supreme
2 tbsp. EVOO
5 to 6 med. roma tomatoes, seeds and pulp removed then chopped
1/2 c. grated Parmesan cheese
1/2 c. shredded Parmesan cheese
1/4 c. shredded cheddar cheese
1/2 c. bacon chopped (use turkey)

Cook bacon until it starts to crisp and remove from pan and save bacon grease.
Cook squash per your normal method(I cut in half and steam mine).
Remove seeds and fibrous strings.
Remove spaghetti-like squash strands with two forks and drain any excess water and set aside to cool.
Sauté veggies(except tomatoes) and herbs in bacon grease and EVOO until they are the desired tenderness and set aside.
In a large mixing bowl combine spaghetti squash, veggie sauté, tomatoes, cheese, and bacon.
Salt and pepper to taste.
Cover and chill in fridge until ready to serve.


Green Tea Marinated Cucumbers
Here the green tea works with sesame oil and rice wine vinegar as a low-oil dressing. This is a good relish with hot rice and grilled beef or tofu.
Green Tea Vinaigrette:
1 teaspoon sesame oil
1 teaspoon soy sauce
2 tablespoons rice wine vinegar
1 cup strong Celestial Seasonings Authentic green tea
1 teaspoon toasted sesame seeds
1 teaspoon shredded, dried seaweed, if available, OR 1 dash hot pepper sauce
3 small cucumbers, sliced into chunks
To make green tea, pour hot but not boiling water over teabags and steep for five minutes. Use one teabag for every 8 ounces (1 cup) of hot water. Whisk together vinaigrette ingredients, and toss with cucumbers. Cover and marinate for at least 2 hours before serving. Serves 2-4.


Hands-on time: 15 minutes
Time to table: 1 hour
Serves 4

1 pound sweet potatoes, peeled, cut into wedges
1 tablespoon bacon grease, melted (or butter or olive oil)
1 teaspoon chili powder
Grated Parmesan, about 1 1/2 ounces
Salt to taste

Preheat oven to 425F. With your hands, toss sweet potatoes in the fat, rubbing each surface. (You can switch to a spatula now, if you wish.) Toss in the chili powder, Parmesan and salt. Arrange on a rimmed baking sheet, roast for 15 minutes. Turn over. Roast for another 15 - 30 minutes, turning occasionally, until cooked through and slightly crispy on the outside. If you like, put under the broiler for 2 - 3 minutes to crisp up a bit. (But do know these are more like 'limp' than 'stiff' fries.)

1 cup crème fraîche (how to make homemade crème fraîche) or sour cream
1 tablespoon horseradish
2 teaspoons Sherry wine vinegar (I used a gorgeous port vinegar from O Olive Oil)


(Sweet Potatoes Only) Per Serving: 164 Cal (35% from Fat, 14% from Protein, 50% from Carb); 6 g Protein; 6 g Tot Fat; 3 g Sat Fat; 2 g Mono Fat; 21 g Carb; 4 g Fiber; NetCarb17; 5 g Sugar; 154 mg Calcium; 1 mg Iron; 791 mg Sodium; 13 mg Cholesterol; Weight Watchers 3 points

(Horseradish Sauce Only) Per two tablespoons: 83 Cal (90% from Fat, 4% from Protein, 6% from Carb); 1 g Protein; 9 g Tot Fat; 5 g Sat Fat; 2 g Mono Fat; 1 g Carb; 0 g Fiber; NetCarb1; 0 g Sugar; 27 mg Calcium; 0 mg Iron; 19 mg Sodium; 27 mg Cholesterol; Weight Watchers 1 point

Raw, peeled sweet potatoes brown when exposed to air so be sure to move quickly once they're peeled.


Hungry Girl's Sweet Cinnamon Fritter Fries (phase 2)

PER SERVING (1/3rd of recipe including syrup): 144 calories, 1g fat, 295mg sodium, 41g carbs, 12g fiber, 3g sugars, 5g protein -- POINTS® value 2*

1 medium-sized butternut squash (about 2 lbs. -- large enough to yield 14 oz. uncooked flesh)
1 cup Fiber One bran cereal (original); ground to a breadcrumb-like consistency in a blender or food processor
1/3 cup fat-free liquid egg substitute (like Egg Beaters)
1/4 cup Splenda No Calorie Sweetener, granulated
1 tsp. cinnamon
1/2 tsp. vanilla extract
1/8 tsp. salt

For Dipping:
1/2 cup sugar-free maple syrup

Preheat oven to 400 degrees.

Use a sharp knife to remove the ends of the squash. Cut it in half widthwise (making it easier to manage), and then peel squash halves using a vegetable peeler or a knife. Cut squash in half lengthwise, and then scoop out all the seeds. (Note: for exact nutritionals, measure out and use 14 oz. of squash.)

Next, cut squash into french fry shapes. Using a paper towel, pat squash pieces firmly to absorb any excess moisture.

Place cereal breadcrumbs in a large container. Add Splenda, cinnamon and salt, and mix well. In a separate medium-sized dish, combine egg substitute and vanilla extract. Spray a baking pan with nonstick spray.

Toss squash pieces in the egg substitute until they are all evenly covered. One by one, coat squash pieces with the breadcrumb mixture (give them a shake first so they are not dripping with egg substitute), and lay them flat on the baking pan.

Place in the oven, and bake for about 10 minutes. Flip fries over, and return to the oven for about 10 more minutes, or until outsides are crispy and squash is tender. (Cooking time will vary depending on how thick your fries are.)

Serve with syrup for dipping!


Cauliflower mac n cheese- P1

Kosher salt, as needed, plus 1/2 teaspoon
1 large head cauliflower, cut into small florets
Vegetable oil spray
1 cup heavy cream (sub ff 1/2 and 1/2)
2 ounces lf cream cheese, cut into small pieces
1 1/2 teaspoons Dijon mustard
1 1/2 cups shredded lf sharp Cheddar, plus 1/2 cup for topping the casserole
1/4 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder

Equipment: 8 by 8-inch baking dish
Preheat oven to 375 degrees F. Bring a large pot of water to a boil. Season the water with salt.
Spray the baking dish with vegetable oil spray.
Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.

Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine. Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Serve.


Baked Beans- P1
* 2 cans white beans
* lean ham or turkey bacon or canadian bacon
* 1 onion, chopped
* 1/4 c splenda
* 1/4 c sugar-free maple syrup
* 1 T Worchester sauce
* 1 teaspoon salt
* 1 cup water
* 1/4 cup ketchup (no sugar added)
* 1/4 cup BBQ sauce (no sugar added)
* 2 tablespoons prepared mustard
1. Drain and rinse beans. Combine all ingredients in casserole dish.
Cover and bake at 350 degrees for 1.5 hours. Uncover and bake 30 min more.
Stir often or it will stick to the pan.


Basically I end up tossing together several kinds of beans (garbanzo, kidney, black beans), diced up tomato, diced onion, sf maple syrup

Am using this recipe for reference (and of course not following

Stovetop baked beans

1 lb dry small white beans, such as cannellini or navy beans (or 3 15-ounce cans of white beans or mixed beans)
2 whole cloves
1 onion, peeled and halved lengthwise
2 garlic cloves, peeled and smashed
1 bay leaf
1 teaspoon salt
1/4 cup ketchup (SF)
1/4 cup molasses (sub SF Maple Syrup)
3 Tbsp apple cider vinegar
1 1/2 teaspoons dry mustard powder
1/4 teaspoon Tabasco sauce (or cayenne pepper if you don't have Tabasco)
1/4 teaspoon freshly ground black pepper
1 slice raw thick-cut bacon (can omit or use canadian bacon)
5 slices cooked thick-cut bacon, chopped (omit)
1/4 red onion, finely chopped

1 If you are using canned beans, put beans in a large pot and skip to step 4. Put dry beans in a large pot. Cover with water by 2 inches and refrigerate overnight. Alternatively, bring beans to a boil, remove from heat and let cool for an hour.

2 Drain the beans and rinse them. Add them to a large pot. Cover with 1 inch of water. Insert cloves into onion halves (so they can be easily found and discarded later), add to pot. Add garlic and bay leaf. Heat to a simmer and let cook for 1 to 2 hours, until beans are just tender. (Older beans will take longer to cook). Add boiling water to beans if they begin to look dry while cooking.

3 Remove onion, cloves, and bay leaf. Add 1 teaspoon of salt.

4 In a separate bowl, mix together the ketchup, molasses, vinegar, mustard powder, Tabasco sauce, and pepper. Add mixture to beans and stir to combine. Add one slice of raw bacon to the mix. Bring the beans to a simmer. Simmer over low heat for 30-40 minutes until thick. Remove bacon slice (if desired). Add more salt to taste.

Serve hot, topped with chopped red onions and cooked bacon.

Serves 4.

ucchini with Chick Pea and Mushroom Stuffing

Prep Time: 30 Minutes
Cook Time: 30 Minutes Ready In: 1 Hour
Yields: 8 servings

4 zucchini, halved
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, crushed
1/2 (8 ounce) package button mushrooms, sliced
1 teaspoon ground coriander
1 1/2 teaspoons ground cumin, or to taste
1 (15.5 ounce) can chick peas, drained and rinsed
1/2 lemon, juiced
2 tablespoons chopped fresh parsley
sea salt to taste
ground black pepper to taste

1. Preheat oven to 350 degrees F. Grease a shallow baking dish.
2. Scoop out the flesh of the zucchini; chop the flesh and set aside. Place the shells in the prepared dish.
3. Heat oil in a large skillet over medium heat. Saute onions for 5 minutes, then add garlic and saute 2 minutes more. Stir in chopped zucchini and mushrooms; saute 5 minutes. Stir in coriander, cumin, chick peas, lemon juice, parsley, salt and pepper. Spoon mixture into zucchini shells.
4. Bake in preheated oven for 30 to 40 minutes, or until zucchini are tender.


Turkey Sausage with Pear Stuffing

prep 20 min cook time 45min

3 tsp extra virgin olive oil, plus extra for baking dish
3/4 pound whole grain bread, cut into cubes (4 cups)
1 pound sweet italian style turkey sausage
1/2 cup low sodium chicken broth
4 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
1 bosc pear, coarsely chopped (bartlett or anjou can be used)
1 tbsp chopped fresh sage
1 large egg, lightly beaten
1/4 cup chopped fresh parsley
1/4 tsp salt
1/4 tsp freshly ground black pepper

Heat oven to 350F. Lightly oil a 9 by 13in baking dish. Place bread cubes in a large bowl.

Remove sausage from the casings and break into 1/2 inch pieces. Heat 1 tsp of oil in a large skillet over medium high heat. Add sausage and cook until browned, about 3 minutes. Transfer to the bowl with the bread cubes.

Return the skillet to the heat. Add 2 tbsp of the broth and, using a wooden spoon, scrape any browned bits of sausage from the bottom of the skillet. Add the remaining 2 tsp oil, celery, and onion; cook until softened, about 6 minutes. Add pear and sage; cook 2 minutes more.

Transfer vegetable mixture to the bowl with the bread and sausage. Add egg and stir to combine. Add remaining broth, parsley, salt, and pepper; mix well. Spread stuffing evenly in baking dish. Bake until top is crispy and stuffing is heated through, about 30 minutes.

Makes 12 cups

per 1/2 cup serving: 80 calories, 2g fat, 0.5g sat fat, 6g protein, 10g carb, 2g fiber, 125mg sodium.

**Can be made one day in advance; store in covered container in refrigerator. Reheat, covered, in a microwave or 325F oven before serving.


Baked Jicama Fries

2 cups jicama
3 tbsp olive oil
chili powder, as much as you want for spiciness (i used 2 tbsp)
1 tbsp cumin
1 tsp white pepper

Preheat oven to 425 degrees.
Slice the jicama as thin as possible. mix oil, chili powder, cumin and white
pepper in a large mixing bowl. add jicama and toss until jicama is covered.

Place the jicama on a baking sheet in one layer. Bake in oven until browned at the edges. Remove from oven. Using a paper towel dab off any excess oil
(don't dab too hard or you'll also remove all the spices). Let cool and set about 15 minutes.

serves 2 (the Jicama shrinks considerably in cooking)
Nutritional Information: 266 cals; 22 g fat; 18 g carbs; 10 g fiber; 2.5 g protein

Oven Fried Sweet Potatoes

4 medium sweet potatoes
1 tablespoon canola oil
1/2 teaspoon coarse black pepper
1/4 teaspoon kosher salt
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper
2 to 3 cloves of garlic, minced

Cut the potatoes into thin wedges. Pile them in a bowl and cover them with cold water. Let rest 15 minutes.

Preheat oven to 425 degrees F. Coat a baking sheet with vegetable spray. Set aside.

Drain the potatoes and dry them with paper towels. Press the potatoes with paper towels to remove all water.

Transfer the potatoes to a large bowl. Sprinkle the potatoes with oil, tossing the potatoes to disburse it. Then sprinkle with pepper, salt, paprika and cayenne pepper. Bake the potatoes at 375 degrees F for 20 minutes. Turn over the potatoes. Sprinkle
potatoes with garlic and continue cooking for another 15 to 20 minutes or until crisp and brown. Serve immediately.


16 ounce bag radishes, washed, dried and trimmed (prewashed packaged radishes are okay)
1 small onion, diced (2.5 ounces)
2 tablespoons butter
1 tbs canola oil, or olive oil
Salt and pepper, to taste

Quarter the smaller radishes and cut any larger ones into eighths. Heat the butter and oil in a medium skillet; add the radishes and onions Cover pan and turn heat to low. Let cook for 5-10 minutes. Uncover, turn heat to medium and cook until nicely browned, stirring occasionally. Season with salt and pepper.

Makes 4 servings

If you can get past the pink color, these taste amazingly like fried potatoes. The covered cooking helps to soften them a bit before the browning stage. I covered mine for 5 minutes and they still had a little crunch so 10 minutes might be better. Although they tasted a lot like potatoes, the addition of a couple slices of canadian bacon at the very end of cooking gives it an even better flavor.


Roasted Sweet Potatoes with Pesto
(Makes two or three servings, but could easily be doubled. Recipe created by Kalyn.)

2 sweet potatoes
1 T olive oil, plus a bit more for pan
salt/fresh ground pepper to taste
1 T basil pesto

Preheat oven to 425 F. Peel sweet potatoes and cut into pieces about one inch square. Toss with olive oil and salt and pepper. (I used the barest pinch of salt and only a bit of pepper.) Mist small roasting dish with olive oil. (If you don't have a mister, put a tiny bit of olive oil on a paper towel and use it to wipe the dish.) Put sweet potatoes in dish in a single layer and roast 25-30 minutes, until soft and slightly browned. (I used a convection oven so the time might be slightly longer in a regular oven.)

When sweet potatoes are done, remove from oven and toss with pesto. Serve immediately. (This does not reheat particularly well, so make as much as you will eat at that meal.)

Sauteed Radishes with Vinegar and Herbs
(Makes two servings)

1 bunch red radishes, ends cut off and cut lenghthwise into fourths
1 T olive oil (or less if you use a non-stick pan)
2 tsp. golden balsamic vinegar (or your favorite light-colored vinegar)
salt and fresh ground black pepper to taste
1-2 T chopped fresh parsley, chives, or cilantro

Heat olive oil in medium-sized pan over medium-high heat, then add radishes, vinegar, and a generous amount of salt and fresh ground pepper. Saute radishes, stirring often, until radishes begin to slightly brown or blister and are slightly softened, about 5-7 minutes. They should be tender but still slightly crisp when done.

Remove to serving plate and sprinkle with shopped herbs of your choice. Serve immediately.


mediterranean Chickpea Latkes

1 15-ounce can garbanzo beans (chickpeas), rinsed, drained
2 garlic cloves
1 tablespoon fresh rosemary
3 large eggs
6 tablespoons water
2 tablespoons extra-virgin olive oil
3 tablespoons ww flour
1 1/2 teaspoons ground cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon baking powder
6 tablespoons (or more) olive oil
Pomegranate seeds (optional)

Blend garbanzo beans, garlic, and rosemary in processor to coarse paste. Add eggs, 6 tablespoons water and extra-virgin olive oil; blend until smooth. Add flour, cumin, salt, pepper, and baking powder and blend. Pour batter into bowl.

Heat 6 tablespoons oil in heavy large skillet over medium-high heat until hot but not smoking. Working in batches, drop batter by heaping tablespoonfuls into hot oil. Cook until golden, about 1 minute per side. Using slotted spatula, transfer latkes to paper towels to drain. Add more oil to skillet as necessary and allow to get hot before adding more batter. Transfer latkes to plates. Sprinkle with pomegranate seeds, if desired, and serve. Good with a mint yogurt sauce.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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