Your Recipes, a Recipe File from Team Members.

Getting the day off to a good Start.

Check out these lovely breakfast recipes they will keep you fuller longer.
www.eatingwell.com/recipes_menus/rec
ip
e_slideshows/breakfasts_that_fight_fat

Quick tip - to stop pears, apple etc going brown after cutting - instead of lemon juice in the water to soak them - get some citric acid powder from the chemist or supermarket (its very cheap) and put a pinch (dont use more or it will taste aweful) in the water - then soak the cut fruit in that - aparently they will not go brown for several days!! I do know it works for a couple of hours though!!

I use a few bayleaves (leave whole and remove after soup is done) and fresh dill or parsley too!

The sodium levels would be high - with celery salt, garlic salt and Bullion Granules!!
You could use minced garlic clove (1) and stick celery - slice very thin and even microwave to soften, or saute in drop olive oil till tender -
Actually I would use fresh carrot - 2 diced, and stick of celery, saute with 1 onion diced, and 1 clove garlic minced in 1 tsp olive oil till tender then add water, no salt Bullion and continue as the recipe!! You could use other veges too as the mood and season takes you!! A really nice lunch that you can cook and take to work to heat or eat at home for several meals!! I love things that continue through a few days - saves cooking every day!! Could even freeze portions of it and thaw as required!!

Hearty Vermicelli-Chicken Soup

Vermicelli noodles, 1 box
*Celery Salt, 1 tsp
*garlic salt, 1 tsp
*minced onion, 2 tbsp
*Chicken flavor Bullion granuals, 8 tsp
*Peas, Sweet, frozen, steamable, 2 cup
*Diced Carrots frozen steamed/, 2 cup
Chicken (Garlic Herb) - Rotisserie Chicken, 18 oz (whole chicken)

Boil 8 cups of water with the bullion, onion and salts. Add the noodles and stir for 3 minutes. Turn heat to medium and continue cooking noodles as you add the frozen peas and carrots. cut up the chicken then add it. When it is warmed it is ready to eat.

Makes 12- one and a half cup servings. Sodium seemed high I guess because of Bullion I used. Would definately recommend low or no salt bullion.

Since its winter now in Southern Hemisphere I am adding a thick nutritios soup recipe

Bacon, spinach and barley soup
2 Tbs oil
1 med onion, sliced
2 sticks celery sliced
2 med carrot, sliced
2 bacon hocks
1 cup washed barley
4 bay leaves
3 cups baby spinach (or finely shredded silverbeet or chard)
Zest and juice of 1 lemon
Pepper to taste

Heat oil in large saucepan and sauté the onion, carrot and celery until soft – 8 – 10min
Add hocks, barley and bay leaves
Cover with a generous amount of water, bring to the boil, cover pan with tight fitting lid, reduce heat and simmer 2 hrs,
Remove bones and bay leaves and chop any large pieces of meat, then return meat to pan
Add spinach, lemon juice and zest and bring to boil to wilt spinach
Season with pepper and serve
Serves 4 – 6 persons

This recipe was posted by -GAARAMA - in THe stronger Seniors Team

Here is another one I use often over after it is cooked fish.

Caper Salsa
1 large tomato
2 tablespoon capers
1/4 cup red onion chopped
1 bunch fresh basil,stemmed and finely chopped
Juice from 2 lemons
1 jalapeno pepper,seeds and membrane removed
Salt & Pepper
Finely dice the tomato and place in a bowl with capers,onion,basil,lemon juice and jalapeno.
Season to taste with salt and pepper. Let mixture rest for 1 hour in refrigerator.

This was posted by - GAARAMA - in Stronger Seniors Team

Most gardens are starting to come in now here is a tasty marinade for grilling those veggies from your garden.

Curry Marinade
3 tablespoons balsamic vinegar
3 tablespoons fresh orange juice
1 tablespoon fresh lime juice
4 garlic cloves minced
1 tablespoon minced ginger
2 tablespoon curry powder
1/2 teaspoon ground cinnamon
1/2 teaspoon ground black pepper
1 tablespoon honey

Combine all the ingredients in a medium bowl or plastic bag that seals. I use a plastic bag,fill it with summer squash,zucchini,onions,bell peppers ect. Pour the marinade over the veggies and refrigerate at least one hour. Thread the veggies onto skewers and grill over medium heat for some tasty summer veggie kabobs.

Healthy Version of Fettuccini Alfredo

Modified from a recipe by Elie Krieger for Food Network (The original recipe calls for zucchini cut into ribbons mixed into the pasta, which is not included here.)

Yield: 4 servings
�¡1 tablespoon olive oil
�¡1 clove garlic, minced
�¡12 ounces Fettuccini pasta, preferably whole wheat
�¡1 tablespoon all-purpose flour
�¡1 cup cold 1% low-fat milk
�¡1/2 cup evaporated skim milk
�¡1/2 teaspoon salt, plus more to taste
�¡3/4 cup freshly grated Parmesan cheese
�¡1/4 cup finely chopped fresh parsley leaves

Directions
1.Cook the pasta al dente according to the directions on the package. Ladle out a half cup of the pasta water and set aside. Drain the pasta and return it to the pasta pot.
2.Meanwhile, make the sauce. Stir the flour into the low-fat milk until it is completely dissolved. Put a tablespoon of olive oil in the skillet and heat over a medium-high heat. Add the minced clove of garlic and cook for 30 seconds. Add the flour-milk mixture and cook until the mixture begins to boil, stirring constantly. Reduce heat to low and cook, stirring, for 2 minutes more. Add the evaporated milk, salt, and cheese and cook, stirring, until the cheese is melted, about 1 minute. Season with additional salt to taste.
3.Add the sauce and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen.
4.To serve, place pasta mixture on each plate and garnish with remaining parsley.

I was playing on the web and found this recipe - its a "special occasion" one but worth trying if you have a sweet tooth

Healthy Brownies – Jillian Michaels
•
• 2/3 cup Honey
• 1/3 cup Cocoa (natural, Unsweetened)
• 1/2 cup Whole Wheat Flour
• 1/4 tsp Baking Powder
• 2 tbsp Olive Oil
• 1 Egg
• 3/4 tsp Vanilla Extract
• 1/2 cup All-natural Applesauce
Directions
Place honey in glass measuring cup. Microwave until honey is runny. Add cocoa stir, cool. Mix dry ingredients mix applesauce, oil, egg and vanilla add honey mixture, add dry. Spray 8" pan with olive spray and bake @350 FOR 25 MINUTES Makes 16
Nutrition Facts
Serving Size: 16 slices
Amount per Serving
Calories 1,241
Calories from Fat 312.0
% Daily Value *
Total Fat 34.67g
53%
Saturated Fat 4.8g
24%
Cholesterol 175mg
58%
Sodium 65.3mg
2%
Total Carbohydrate 251.83g
83%
Dietary Fiber 11.66g
46%
Sugars 183.17g
Protein 14g
28%

A very simple nutritious recipe I was left on oner of my blogs - Lentils and Rice

My fave go to recipe is lentils & rice
Just need lentils, spinach or kale from garden, one onion, tomatos (fresh or frozen) and herbs like tumeric and cummin.
1. Put whole grain rice to cook.
2. Sauté onion in oil,
3. add tin lentil (or pre-soaked & cooked dry)
4. add tomatos, chopped up greens, herbs
and viola in 10-20 mins a hearty delicious meal.
This takes less effort than going to some drive- through or fast food joint with disgusting decor.

The Daily Spark had some interesting recipes for Healthy Salad Dressings in it the other day
The link to this article is:
www.dailyspark.com/blog.asp?post=hea
lt
hy_homemade_salad_dressings

Edited by: EMMABE1 at: 5/21/2011 (16:54)

This is a revamp of an oldie but goodie recipe!!
My favourite is Mandy Chicken - but it works just as well with orange juice and segments and pineapple juice and pieces (both unsweetened)

Mandy Chicken

1pt (500ml) fresh Mandarin (Tangerine) juice
8 chicken pieces (skinned)
1 pkt French onion soup (low salt) (If you prefer it unthickened to save the "nasties in soup mixes - leave this out, or use another low salt healthier soup mix)
1 brown onion, diced
Segments of 1 mandarine

Preheat oven to 180°C. (med)
Place chicken pieces in a casserole dish with
soup and onion and season with sea salt and
black pepper. Pour over juice and add segments of fruit and stir.
Cover and bake for 1½ hrs.

For a change, place chicken in a plastic
bag and coat in flour, salt and pepper and
lightly fry. Follow cooking instructions as
above but cook for 1 hour.

Here is my Lentil soup Recipe. It is easy and very good for you.
recipes.sparkpeople.com/recip
e-detail.
asp?recipe=1582647

to all.
Blessed be,
Annie

I am anxious to try this bean vegetable stew

I just shared a totally Yummy receipe for Slow Cooker Bean and Vegetable Casserole!!
Its low fat, low calorie and vegetarian.
It can be found at recipes.sparkpeople.com/recipe-detai
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asp?recipe=1602289

One of my favorite snacks, especially when I am craving sugar is so simple and tastes so good for apple lovers.

Slice an apple into thin slices - We always use galas
Sprinkle with ground cinnamon, making sure you cover each slice with a little. It doesn't take that much.

That's it!! The sweetness of the apple absorbs most of the cinnamon and there is no added sugar, etc.




Edited by: EVWINGS at: 4/12/2011 (15:45)

Chocolate Pudding – recommended by SMYLEERED
--recipes.sparkpeople.com/recipe-deta
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1/3 cup White Sugar
3 T. Corn Starch
1/4 cup Cocoa Powder
1/8 tsp. Salt
2 cups Skim Milk (nonfat)
Directions
1. Mix the first 4 ingredients in a medium microwave-safe bowl. Blend in milk.
2. Microwave on high, uncovered, for 3 minutes. Stir.
3. Microwave for an additional 4-6 minutes, stirring again about halfway through, until pudding is thick.
4. When pudding has thickened, place in a sink filled with cold water. (You may want to place ice cubes in the water to cool it off even more. Continue stirring until the pudding is just slightly warm.
5. Place plastic wrap on the surface of the pudding, and refrigerate for 30 minutes or until cooled completely. Enjoy!
(NOTE: Do NOT skip the cooling stage, or your pudding will form a skin on top, and will become chunky, not smooth.)

Note: Instead of sugar I used artificial sweetener. and did not make it in the microwave, I put it in a pot on the stove, and the end procedure I filled the kitchen sink with very cold tap water, and put the pot into the water to cool it off. It was wonderful and mmmm so choclatey.

servings Per Recipe: 4 Calories per serving: 141.0
Total Fat: 1.0 g
Cholesterol: 2.4 mg
Sodium: 123.5 mg
Total Carbs: 30.6 g
Dietary Fiber: 1.8 g
Protein: 5.2 g
--recipes.sparkpeople.com/recipe-deta
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- CYNTHIA47 – sent me this recipe from hospital – I am going to try it tomorrow as I love Ginger anything!!
HOMEMADE GINGER ALE
ingredients:

2" of ginger root
1/2 of brown (or other) sugar
1 cup of water
sparkling Mineral water

(because I'm in the hospital and don't have my recipe notebook with me, these amounts are estimated as they are from my memory....Feel free to experiment and find the best amounts for your own tastebuds.:)

Take a piece of ginger root about an inch or two in length and cut it into thinnish slices.
Put these into a smallsauce pan along with about a cup of water and about a half a cup of some kind of sugar...suggested is either raw brown sugar or regular brown sugar. If you wish to make it more diabetic friendly, I guess you could use a third cup of brown sugar and a cookable non-sugar sweetner instead...HOWEVER, it will work better with regular sugar....[please bear in mind that for a glass of gjnger ale you will only be consuming about a teaspoon of the concoction, so there is but a little sugar in each serving.)....

over a fairly low heat heat the ingredients until boiling and cook it down until it is a syrupy substance ...Make sure that you stir if often to prevent scorching the sugar.

Once you have a thin syrup, strain the ingredients and put them into a glass bottle (let the syrup cool a bit first!) and refrigerate until ready to serve some.

To serve:

Pour about 1 tsp per 8 oz of desired serving into a glass and mix with chilled SPARKLING mineral water. Add ice and you have a YUMMY drink that is also good for digestion as well as is a marvelous anti-inflammatory...great for arthritis pain.


Note:: I'm not a big soda drinker since I quit it several years ago. But this is great when you get a yen for it. It is also NOT very gassy like the store bought sodas are...much more delicate and better tasting!
Also add about 2 tsp. of vanilla extract to the water as it is cooking
"BE careful not to allow it to boil into a thick syrup because as it refrigerates it will be too thick to pour and will not properly dissolve

JILL313 – sent this great fresh fish recipe
She says - I changed up this Spark Recipe that was called Broiled Tilapia Parmesan and I call it Baked Lemon Tilapia:

1/4 Cup shredded Parmesan Cheese (I've used both fresh cheese or grated)
2 Tablespoons butter, softened
2 Tablespoons light Mayonnaise
2 Tablespoons lemon juice (fresh, if possible)
1/4 Teaspoon garlic powder (depending on your taste)
1/4 Teaspoon Mrs. Dash Seasoning (or whatever spices you like)
1/8 Teaspoon Pepper
1 pound Tilapia or Dover Sole

In a small Bowl, mix together the Cheese, mayonnaise, butter and lemon juice. Add the garlic powder, Mrs. Dash and Pepper and mix together well.

Arrange the fish on a foil lined cookie sheet or shallow pan. Carefully spread (or dot) the above mixture on the fish spreading it as evenly as possible.
Bake in a 375-400 degree preheated oven for about 20 minutes until the top is lightly golden brown and the fish is flaky.

4 Servings
Each Serving has about 180 calories



Can also try the above mixture on boneless, skinless chicken breast and bake at 350 until the chicken is done and yet tender. It takes about 45 minutes in my oven for fairly thick chicken breasts.

USE BOTTLE TOPS to seal a bag

Look how simple this is.....
WHAT A GREAT IDEA. NO MORE TWIST TIES OR RUBBER BANDS. This
method is WATER PROOF
AND AIR TIGHT. GREAT! The guy who first thought of the idea should be
given an award for originality!!!

Cut up a disposable water bottle and keep the neck and top,

Insert the plastic bag through the neck and screw the top to seal.

The bag is made to be air-tight, such that water will not leak, the
secret lies with the top and screw cap!

This is an easy crockpot chicken that tastes like rotisserie chicken.

Place 3 balls of aluminum foil in bottom of crock pot or I wrap potatoes in foil(hubby like the potatoes). This lets the juices drain from the chicken.
Place a whole 3-4lb. chicken on the foil after washing & drying it.
Season for desired taste. I like season salt, a little onion powder, garlic powder & some paprika for color.
YES you read right NO liquid is added.

Cook on high 4-6 hrs

You can take the drippings and make gravy for non-low carbers or spoon them over the chicken.

I fell over a great smoothie idea this morning!
Smoothie – from - CLOVERR1 (Slowest loser Team)

I hadn't fixed myself any smoothies in a winter while, but yesterday I had the yummiest banana-avocado-greek yogurt-protein powder-vanilla-cocoa smoothie! OMG, it was better than any old milkshake.

Now, I'm thinking I just need to add some malt flavouring (for utter perfection).
(And I'm wondering how to rig up a battery powered blender and freezer-cooler so I could have one of these during the afternoon heat of the Black Mountain Monster 24 Hour Run I'm doing in June? )

here's the recipe I used:
1 banana
1/2 avocado
1/2 c Greek yogurt
1.5 TB vanilla flavoured protein powder
1.5 ts cocoa powder
1 ts Splenda type sweetener
10 ice cubes
1/3 c water

Throw it all in a blender and pulse: made over 2 cups of very thick creamy smoothie; 375 calories. Lots of protein and nutritional goodness. Feel free to play around with other flavours and ingredients, but I loved this combo!

I posted my Nana's Muenster noodles today
recipes.sparkpeople.com/recipe-detai
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asp?recipe=1564184

Here is my delicious Dill Burger recipe. I have it listed in my recipe box here as Low Carb Dill Burgers, but they can be made with low-fat or fat free sour cream & ground turkey instead.

1/4 cup sour cream
1 tbsp. chopped fresh dill, or 1 tsp. dillweed
1/4 tsp. ground allspice
1/2 tsp. salt
1/4 tsp. black pepper
1/4 tsp. granulated garlic
1/2 cup chopped onion
1 lb. extra lean ground beef



Directions
Mix together sour cream, dill, allspice, salt, pepper and garlic in bowl, until combined. Add ground beef, blend together lightly. Shape into 4 patties.

Cook on grill 6 inches from heat 4 minutes on each side or cook in skillet until done, about 180 degrees.

Makes 4 (4oz) patties.

Number of Servings: 4

Nutritional Info:
* Calories: 305.3

* Total Fat: 22.4 g
* Cholesterol: 84.6 mg
* Sodium: 374.4 mg
* Total Carbs: 2.7 g
* Dietary Fiber: 0.5 g
* Protein: 22.0 g

Recipe – Frozen Banana Dessert - from – SCRAPLYN

This idea has been floating around the internet for some time in various forms. It’s been labeled as “banana ice cream” but that gets it off to a bad start because it’s not ice cream. It’s just a creamy frozen dessert that you can make at home and know exactly what’s in it and how much. You can prepare it with any flavorings you like, and it’s a great way to use up bananas you have that might be getting a bit too ripe to eat on their own. All you really need is a blender and some bananas to whip up a fun dessert that won’t fail and is much better for you than raiding that carton of Rocky Road ice cream in the middle of the night.
What you need:
4 bananas FROZEN
1 cup plain greek yogurt
1 tablespoon chunky peanut butter
1.5 tablespoons cocoa powder
Blender
The thing that makes this work is the bananas must be FROZEN. So to prepare to make this, peel and slice your bananas then place them in the freezer until they are firm.
Once you have frozen bananas, put them in your blender along with the other ingredients. Blend until all the items are incorporated and the bananas are pureed.
You may have to stop the blender and stir the contents a few times.
The dessert will be the consistency of soft serve right out of the blender (see the photo in the “Get Started” tab) and will melt quickly. For later use, divide among 2-4 individual serving dishes and freeze.
Makes about 2 cups
Variations:
This can be made with nothing but bananas for a creamy banana treat.
Substitute the plain greek yogurt with a flavored greek yogurt like strawberry. You could also use regular yogurt but it will be sweeter.
Add some other frozen fruit in the mix to add to the flavor. The bananas are what makes it “creamy” though, so don’t overpower them with too many extras.
For a decadent treat add in crushed cookies or candies while blending.
Add some milk and make it a milkshake or a smoothie.
NThe bananas MUST be frozen for this to work out. Make sure you peel and slice your bananas before freezing–it’s nearly impossible to get the peel off if you freeze them whole.
I used chunky peanut butter and the peanuts didn’t get chopped up. So if you’re serving to guests it might be good to mention they might run into peanut chunks!
This takes a little effort to blend up. My blender is an old Krups model and I found using the ice crusher speed worked best. Stop the blender often and push the bananas down. It may seem at first like it’s never going to work but it will eventually come together. Adding a couple tablespoons of cold water will also help loosen it if it’s being stubborn.
Anytime you have bananas that are too ripe for eating out of hand, peel and chop them and toss them in the freezer in a freezer bag or container. You can use frozen bananas in a variety of ways, from tossing them into your hot oatmeal to blending them up for desserts and drinks. Mash ripe bananas and freeze them in half cup servings to use to make banana bread or in cookies.
Greek yogurt is a bit more tangy and firm than “regular” yogurt. Adding the yogurt makes the treat more filling and a smaller serving more satisfying.
If you don’t have a dishwasher safe blender, an easy way to clean it is to fill it about 1/4 full with water, add some soap and then blend it! Rinse and blend again. Easy.
Nutrition Figures PER CUP for the recipe as presented (without alterations): 334 calories, 4g fat, 77mg sodium, 67g carbs, 12g protein, 5mg cholesterol. 11%fat, 80% carbs, 14% protein.

Baked Cauliflower with tomato – from KASEYCOFF
Lunch: we often have baked-cauliflower-with-tomato. Simple as it gets.
Cut a (raw) head of cauliflower up into chunks and put it in a single layer in a shallow glass baking dish that's been lightly greased or (what I do) sprayed with a lo-cal nonstick spray.
I then spray the cauliflower too, lightly, with the lo-cal spray. (I use an olive-oil based one.) Bake at 350 / 180 for maybe 20 minutes or so.
Thickly slice a large tomato and layer the tomato on top of the cauliflower, one layer deep. (Depending on the juiciness of the tomato, I sometimes spray another light coating of lo-cal, just to keep the tomato from burning or drying out - usually doesn't need it, tho.)
Pop it back in the oven for about 10 minutes.
Last, sprinkle some cheese over top - I use a lo-cal cheddar, but I've used mozzarella and even one of the swiss-style cheeses. A sprinkle of parmesan would work, too.
Bake again just until the cheese melts, or until it's heated thru, and - there's a lo-cal, lo-fat, lo-carb veggie entree! Great on a cold day.

TRACYZABELLE – a Lenten Dish

recipes.sparkpeople.com/recipe-detai
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asp?recipe=319093

Tagine from KASYCOFF
recipes.sparkpeople.com/recipe-detai
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asp?recipe=454940

Now, I subbed lo-salt vegetable bouillon (I use Marigold brand; dunno if it's available outside the UK), and probably only about a tablespoon of chopped coriander (because as I said, I don't care for it). I used a scant two tablespoons of fresh mint and omitted the 'extra for sprinkling.' Instead of measuring out the harissa I just sort of - well, I guess it was probably a well-rounded tablespoon-worth.

You'll notice (and I finally posted a comment about this) that shallots are listed under directions, but not among the ingredients; I used nine, but as much as anything because that's what I had on hand, lol... If I hadn't had them, I probably wouldn't buy them especially for this; I would just use one of the really nice, sweet onions.

It also doesn't say how much couscous to use (tho it says to pour 400ml boiling water over it, and the usual proportion is 2 parts water / 1 part couscous). I used 'cauliflower rice' for this recipe - have you heard of it? If I were to make couscous (we have it occasionally) I have my own amounts (50 / 100) for a barley couscous that I make for the two of us. I don't stir harissa into couscous - I always have it 'plain,' not even with added salt - and I wouldn't add it to the cauliflower-rice either; in this case I added the harissa directly into the tagine. I didn't add any flaked almonds (and it's another thing she didn't list in the ingredients panel but did under the directions, so I don't know if her Nutritional Info calculations include them or not, or how much), but I have at times to similar dishes. Depends how I feel and whether or not I have any around. :-)

I didn't get to make soup out of the leftovers as Himself asked to have the tagine warmed up for lunch - and he made short work of it, I might add, lol. But sooner or later I will, and at some point I will add carrots or leftover green beans or something, again depending what I have on hand

From - DGRIZZLED
Right now my new favorite thing is Tofu Shirataki noodles. 20 calories , no carbs, for a heaping pile! They have broken my noodle habit completely. Just one recipe I made recently was sautéed in EVOO and a tiny bit of garlic butter for flavor, zucchini, onions, mushrooms, and shredded carrots. When they were soft I added a can of good diced tomatoes, some Italian herbs, salt and pepper. let it simmer awhile, then use it as a sauce over the tofu noodles.

I got this off the Hungry girl website...it's good too...a box of chocolate cake mix...can be fat free if available, mix it with a can of pumpkin..not filling, just pumpkin. no liquids...stir it up and make muffins out of it. very good and way easy. –

Chicken Noodle and Vegetable Soup
SUBMITTED BY: ANNIECOX

Fast and easy, chicken soup. Grandma's recipe with whole wheat fusilli noodles instead of egg noodles. Good for Diabetic Diets. Low Glycemic Index.

60 Minutes to Prepare and Cook
Ingredients
5 chicken thighs, no bone or skin
2 large carrots, peeled and cut into slices
2 stalks celery, sliced thin
1 medium onion, peeled and diced
1 1/2 C whole wheat fusilli pasta
4 tsp chicken broth granules, low sodium, more or less to taste
6 cups water


Directions
In a large pot bring 6 cups of water to boil. Add chicken thighs and simmer for 10 minutes. Peel and slice 2 large carrots. Slice celery, Peel and dice onion.

Take chicken out and cut into pieces. Place vegetables and chicken into pot. Simmer for 10 minutes, add pasta and chicken granutes. Add 1-2 cups more water if needed. Simmer soup for 20 minutes. Serve hot.

Makes 4 x 1 1/2 Cup Servings

This thread is for the collection of recipes contributed by Team Members some of them were contributed to Chair Treasures e-magazine, but please feel free to enter recipes you make and enjoy, at anytime so that the team can share and so that they can refer to them at any time.

Edited by: EMMABE1 at: 3/25/2011 (00:45)