The Weekend Vegetarian

Onion Free Brunswick Stew

2011-09-14T09:24:00.000-07:00

I love Brunswick stew, but when I developed an intolerance for onions and garlic, the savory and healthy dish became off limits. My original recipe contained one and a half cups of onions, as well as several other ingredients that contained more, so adapting was a challenge. But finally, after years, I've come up with one that passes my taste test. Enjoy!

Ingredients

4 chicken thighs
1 cup (1 large) green pepper, chopped
1/2 cup shredded carrots
1/2 cup diced celery
2 tbsp smart balance oil
3 (14.5 oz) cans diced tomatoes, undrained
1 cup tomato puree
1/4 cup sugar
3 tbsp white vinegar
1 tbsp soy sauce
2 tbsp white flour
1 cup water
1 pound red potatoes, peeled and cubed
1 can Grandma Brown's baked beans
1 tbsp hot sauce
1 1/2 tsp salt
1/2 tsp turmeric
1/2 tsp pepper
1/4 tsp celery salt
1 can (14 1/2 oz) corn, drained
1 can (14 1/2 oz) lima beans, drained

Directions

Boil chicken thighs in sufficient water, until done. (About 45 minutes.) Cool. Removed skin and bones, and cut or tear into smaller pieces. Discard broth or save for another use.

In a large dutch oven, heat oil. Add green pepper, carrots, and celery. Saute until tender.

Add chicken, tomatoes, tomato puree, sugar, vinegar, and soy sauce. Simmer over medium heat, stirring regularly.

Mix flour and water. Pour into bubbling stew to thicken. Simmer, stirring regularly.

Peel and cube potatoes. Add potatoes, baked beans, hot sauce, and seasonings. Simmer for 45 minutes to an hour, or until potatoes are tender. STIRRING REGULARLY.

Add corn and lima beans. Simmer for at least ten minutes, stirring regularly.

And yes, I know I repeated "stirring regularly." This stew tends to burn and scorch. I use a metal spatula to scrape the bottom to keep a crust from forming.

If you wanted a vegetarian version, omit chicken and use vegetarian baked beans.

Nutrition Facts: Serving Size 368.5 g, Calories 301, Calories from Fat 66, Total Fat 7.3g, Saturated Fat 1.3g, Trans Fat 0.0g, Cholesterol 43mg, Sodium 629mg, Total Carbohydrates 40.2g, Dietary Fiber 6.8g, Sugars 13.9g, Protein 21.6g, Vitamin A 41%, Vitamin C 61%, Calcium 6%, Iron 19%

Crockpot Baked Beans

2011-08-30T16:54:00.000-07:00

Made in a crockpot, beans don't get any easier. While not completely vegetarian, they are onion and garlic free.

Ingredients (Makes 12 servings)
1 can Bush's baked beans
1 can butter beans, drained
1 can kidney beans, drained
1/2 cup onion and garlic free ketchup
1/2 cup brown sugar
1 tsp ground mustard
1 tbsp vinegar

Directions

Place all ingredients in a slow cooker. Cook on low for 5-6 hours.

Nutrition Facts Serving Size 131.0 g, Calories 261, Calories from Fat 25, Total Fat 2.8g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 2mg, Sodium 280mg, Total Carbohydrates 47.4g, Dietary Fiber 9.8g, Sugars 9.5g, Protein 13.5g, Vitamin A 3%,Vitamin C 21%, Calcium 8%, Iron 26%

Onion/Garlic-Free Ketchup I

2011-08-08T15:25:00.000-07:00

I'm going to call this recipe the first attempt, because I think it still needs tweaking. Admittedly, this does not taste like you squeezed it out of a bottle of Heinz, BUT, it looks like ketchup, smells like ketchup, and works well in recipes that call for ketchup.

On fries? It's okay, but just not quite there yet. If you try it and come up with improvements, feel free to put them in the comments!

1 small can tomato paste

5 Tbsp sugar

3 Tbsp + 1 tsp cider vinegar

1 Tbsp pureed carrots (baby food)

1 1/2 tsp salt

1 tsp paprika

1 tsp celery salt

pinch cinnamon

pinch ground cloves

pinch cayenne pepper

Mix. Store leftovers in refrigerator.

White Cheddar Rice Casserole

2011-06-20T15:54:00.000-07:00

This started out as a chicken casserole. Now chickenless, it's a hearty vegetarian casserole.

Ingredients

1 cup brown rice
2 1/2 cups water
1/2 tsp celery salt
1/2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1 bay leaf
1 cup light sour cream
1/2 cup water
1/3 cup Smart Balance buttery spread, melted
100g (about two cups before crushing)Sunshine Cheez-It White Cheddar crackers

Directions

Place rice and water in a microwavable covered casserole dish with the spices and bay leaf. Microwave on high for five minutes, then on medium for 30 minutes. Remove bay leaf and stir.

Add water and sour cream to rice. Pour into 9x13 glass baking dish.

Melt Smart Balance and toss with crushed White Cheddar Cheez-Its. Sprinkle on top.

Bake at 350 degrees for 30 minutes.

Nutrition Facts: Makes 6 servings. Calories 321, Total Fat 17.8g, Saturated Fat 7.9g,Trans Fat 0.0g, Cholesterol 17mg, Sodium 455mg, Total Carbohydrates 36.0g, Dietary Fiber 1.8g, Sugars 0.1g, Protein 4.8g, Vitamin A 16%, Vitamin C 1%, Calcium 6%, Iron 8%

Salsa (Onion and Garlic Free)

2011-01-30T15:04:00.000-08:00

Ingredients (Makes 34 servings)

1 (28 oz) can petite diced tomatoes
4 stalks celery
1 green pepper
1 (4 oz) can chilies
1 (7 3/4 oz) can jalapeno wheels
1 (12 oz) can tomato paste
4 tbsp cider vinegar
2 tbsp brown sugar
3 tbsp lemon juice (or the juice of one lemon or lime)
1 tsp chili pepper
1 tsp paprika
1 tsp oregano
1/2 tsp pepper
1/2 tsp cilantro
1/2 tsp basil

Directions

Place celery and peppers into a food processor. Pulse.

Add remaining ingredients. Process until of desired consistency.

To preserve, ladle into glass jars, leaving significant headroom. Do NOT cover. Freeze. Add cover. Keep frozen. Remove several hours before needed to thaw.

Nutrition Facts: Serving Size-1/4 cup, Calories 29, Calories from Fat 4, Total Fat 0.4g, Saturated Fat 0.1g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 16mg, Total Carbohydrates 6.5g, Dietary Fiber 2.0g, Sugars 4.1g, Protein 1.1g, Vitamin A 27%, Vitamin C 21%, Calcium 1%, Iron 4%

Taco Sauce (Onion and Garlic Free)

2011-01-29T15:13:00.000-08:00

A quick substitute for store-bottled taco sauce.

Ingredients

1 cup tomato puree
1 tbsp water
1 tbsp white vinegar
1 1/2 tsp cumin
1/2 tsp paprika
1/4 tsp chili pepper
1/4 tsp cayenne pepper
1/4 tsp sugar

Directions

Mix. Simple as that.

Nutrition Facts: Makes about (16) 1 Tbsp servings. Calories 7, Calories from Fat 1,Total Fat 0.1g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 5mg, Total Carbohydrates 1.6g, Dietary Fiber 0.4g, Sugars 0.8g, Protein 0.3g, Vitamin A 3%,Vitamin C 3%, Calcium 0%, Iron 2%

Turkey Pot Pie II

2010-12-28T19:13:00.000-08:00

A hearty, delicious use of leftover holiday turkey. Also can easily be made vegetarian if you so desire (or if you're out of turkey!)

Ingredients
2 potatoes
1 tbsp vegetable oil
1 tbsp all purpose flour
3 1/2 oz carrots, pureed (babyfood)
1 cup water
1 tsp paprika
1 tsp celery salt
1/4 tsp gravy master
1/2 tsp pepper
1/4 tsp salt
1/4 cup frozen lima beans (if not included in mixed vegetable blend)
16 oz frozen mixed vegetables
1 cup cooked turkey or chicken
2 prepared pie crusts (one bottom and one top)

Directions

Cook potatoes (bake or boil). Remove peel and dice. Set aside.

In a large pot, heat oil over medium heat. Whisk in flour. Stir until bubbly. Add baby food carrots, water and seasonings. Bring to a boil, whisking frequently until thickened.

Add frozen vegetables. Simmer on medium heat until veggies are warm and tender. Add potato and turkey.

Place into unbaked pie shell. Cover with with an additional pie crust. Crimp and trim edges. Make several slices in top crust to vent.

Bake at 400 degrees for 30-35 minutes, or until top crust is golden brown. Allow to stand for ten minutes before serving.

For vegetarian pie, omit turkey.

Nutrition Facts: Serving Size 200.7g (1/8th of pie)Calories 292, Calories from Fat 118, Total Fat 13.1g, Saturated Fat 4.0g, Trans Fat 0.0g, Cholesterol 13mg, Sodium 318mg, Total Carbohydrates 33.7g, Dietary Fiber 4.6g, Sugars 4.0g, Protein 9.5g, Vitamin A 63%, Vitamin C 23%, Calcium 4%, Iron 12%

Corn Chowder

2010-10-18T13:48:00.000-07:00

Ingredients
2 1/2 pounds potatoes, peeled and cubed (weight after peeling)
3 tbsp smart balance buttery spread
1 pound carrots, grated
1 cup water
3 cups fat free milk
3 cups plain soy milk
3 cans creamed corn
1 can whole kernel corn, drained
1 tsp salt
1 1/2 tsp pepper

Directions

Boil potatoes until tender. Set aside.

Melt 3 Tbps Smart Balance buttery spread in large pot. Saute grated carrots for several minutes. Add water. Simmer until carrots are tender.

Add milk, soy milk, creamed corn, canned corn, salt and pepper. Simmer over medium heat, stirring frequently.

Add about two-thirds of the cooked potatoes. Puree or whip the rest, and add to thicken soup.

Simmer until soup is warm and creamy.

Nutrition Facts: (about 14, 2 cup servings) Serving Size 377.7g, Calories 244,
Total Fat 3.0g, Saturated Fat 0.6g, Trans Fat 0.0g, Cholesterol 1mg, Sodium
573mg, Total Carbohydrates 50.8g, Dietary Fiber 4.9g, Sugars 11.5g, Protein
8.1g, Vitamin A 115%, Vitamin C 25%, Calcium 10%, Iron 8%

Apple Pie Pizza

2010-10-17T13:45:00.001-07:00

Much of the flavor of apple pie, but lower in fat.

Ingredients

Crust
3/4 cup whole wheat flour
2 1/2 cups bread flour
1 1/2 tsp yeast
1 1/4 tsp salt
2 tsp Smart Balance oil
1 tsp ground cinnamon
1 1/8 cup water

4 apples, peeled and sliced

Topping
1/3 cup whole wheat flour
1/3 cup brown sugar
1/3 cup quick oats
1 tsp ground flax seed (optional)
2 tbsp Smart Balance buttery spread
1/2 tsp cinnamon

Glaze
1/2 cup powdered sugar
1/2 tsp cinnamon
2 tsp fat free milk

Directions

Combine first seven ingredients together in a bread machine following manufacturer's instructions. Run on dough cycle. Allow dough to rest for 30 minutes.

Preheat oven to 400 degrees.

Spread dough onto pizza pan sprayed with non-stick cooking spray. Allow to rise for 30-60 minutes.

Peel and cut apples. (I use McIntosh) Spread evenly onto dough. Bake for 10 minutes. While crust and apples are baking, mix wheat flour, brown sugar, oats, Smart Balance, flax seed, and cinnamon to form a crumbly topping. Sprinkle over apples. Bake for another 15-20 minutes, or until apples are soft and crust is golden brown and cooked through. Allow to cool.

Combine powdered sugar, cinnamon, and just enough milk to form a glaze. Drizzle over top.

Nutrition Facts: (16 servings)Serving Size 91.9g, Calories 166, Calories from Fat 15, Total Fat 1.7g, Saturated Fat 0.3g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 196mg, Total Carbohydrates 34.4g, Dietary Fiber 2.0g, Sugars 10.3g, Protein 3.4g, Vitamin A 2%, Vitamin C 3%, Calcium 1%, Iron 8%

Apple Spice Cake

2010-03-20T06:28:00.000-07:00

A moist, delicious cake made with--you guessed it--beans. My adaptation of the pinto bean cake

Ingredients

1 (15 1/2 oz) can pinto beans, rinsed and drained
1 Omega-3 egg
1/4 cup smart balance buttery spread
1 cup sugar
1/2 cup ground walnuts
1 tbsp ground flax seed
1 tsp baking soda
1 tsp cinnamon
1 tsp vanilla extract
1/2 tsp salt
1/2 tsp allspice
1/4 tsp cloves
2 cups apple, peeled and sliced

Directions

Puree pinto beans in a blender or food processor with the egg.

In a large mixing bowl, beat smart balance and sugar. Add bean mixture and vanilla. Add remaining ingredients except apples.

Stir in apples by hand.

Bake in tube pan at 375 degrees for 40 minutes, or until toothpick inserted in center comes out clean.

Cool completely before attempting to remove from pan

Nutrition Facts: Makes 12 servings. Serving Size 87.5g, Calories 259, Calories from Fat 53, Total Fat 5.9g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 18mg, Sodium 240mg, Total Carbohydrates 43.2g, Dietary Fiber 6.8g, Sugars 19.4g, Protein 9.8g, Vitamin A 4%, Vitamin C 6%, Calcium 5%, Iron 12%

Green Bean Bake

2010-03-19T04:24:00.000-07:00

Ok, I have to admit, this does not taste quite as good as green bean casserole. However it is light, quick, easy, and onion and garlic free.

Ingredients

2 (14.5oz) cans No-Salt-Added French Style Green Beans
2 tbsp olive oil
1 tbsp vinegar
1/4 tsp salt
1/2 tsp pepper
1/4 cup bread crumbs
2 tbsp Parmesan cheese
1 tbsp smart balance buttery spread
1/4 tsp oregano
1/4 tsp basil

Directions

In a small baking dish, combine green beans, oil, vinegar, and salt and pepper.

Melt smart balance in a small bowl. Toss in remaining ingredients. Stir to form a topping. Sprinkle on top of green bean mixture.

Bake uncovered in 350 degree oven for half an hour, or until beans are warm and topping is golden.

Nutrition Facts: Makes 6 servings. Serving Size 103.4g, Calories 91, Total Fat 6.2g, Saturated Fat 1.2g, Trans Fat 0.0g, Cholesterol 2mg, Sodium 172mg, Total Carbohydrates 7.4g, Dietary Fiber 1.9g, Sugars 1.0g, Protein 2.3g, Vitamin A 8%, Vitamin C 7%, Calcium 5%, Iron 7%

Cinnamon Sweet Potato Fries

2010-03-12T15:36:00.000-08:00

My daughter Elizabeth came up with this oven-baked sweet potato 'fry' recipe. Not fond of sweet potatoes, I put off trying it. I shouldn't have. It's very good!

Ingredients

1 yam (ours was 365 grams)
1 Tbsp smart balance
1/2 Tbsp sugar
1 tsp cinnamon

Directions

Cut 1 yam into fries. (Elizabeth's were cut like thick potato chips)

Bake at 400 degrees for 15 minutes or until soft enough to be cut easily with a spatula.

Toss fries with melted Smart Balance, sugar, and cinnamon. Bake for an additional five minutes.

Nutrition Facts: Makes 3 servings, Serving Size 130.7g, Calories 182, Total Fat 3.2g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrates 37.4g, Dietary Fiber 6.0g, Sugars 2.8g, Protein 1.9g, Vitamin A 6%, Vitamin C 25%,Calcium 4%,Iron 4%

Pepperjack Potatoes Au Gratin

2010-03-11T16:11:00.000-08:00

A spicier version of au gratin potatoes. Onion-free for those sensitive to alliums.

Ingredients

4 ounces sharp cheddar cheese
4 ounces pepper jack cheese
1/4 cup smart balance buttery spread
2 1/2 oz carrots, pureed (baby food)
1 tbsp flour
1 tsp celery salt
1/2 tsp pepper
2 cups fat free milk
2 pounds potatoes
1/4 cup bread crumbs

Directions

Melt Smart Balance in a small sauce pan. Add carrots and heat on medium heat. Whisk in flour, celery salt and pepper and heat until bubbly. Add milk and three-fourths of the cheese. Heat until boiling. Boil one minute, stirring constantly.

Peel and slice potatoes. Place in a baking dish. Cover with cheese sauce. Bake uncovered at 375 degrees for one hour.

Mix bread crumbs and remaining cheese. Sprinkle on top. Bake for another 15 minutes.

Nutrition Facts: Makes 8 servings. Serving Size 223.7g, Calories 255, Total Fat 12.1g, Saturated Fat, 6.9g, Trans Fat 0.0g, Cholesterol 31mg, Sodium 281mg, Total Carbohydrates 25.7g, Dietary Fiber 3.2g, Sugars 5.1g, Protein 11.7g, Vitamin A 43%, Vitamin C 38%, Calcium 30%, Iron 6%

Mexican Bean and Potato Casserole

2010-02-27T15:24:00.000-08:00

Layered like lasagna, using corn tortillas and Mexican seasoning.

Ingredients

2 envelopes taco seasoning
29 oz tomato puree
2 tbsp olive oil
14 oz potatoes, peeled and diced
1 (10 oz) package corn tortillas (12-six inch tortillas)
1 (15 1/2 oz) can pinto beans, drained
1 (15 1/4 oz) can corn, drained
12 oz (2 cups) educed fat cheddar cheese

Directions

Mix taco seasoning with one 29 oz can tomato puree.

In a large frying pan, heat two tbsp olive oil. Add diced potatoes and fry until tender. Add beans, corn, and one cup of seasoned tomato sauce. Heat thoroughly

Spray a 9x13 baking dish with cooking spray. Spread 1/2 cup of sauce on bottom.

Cut tortillas in half. Layer 4 tortillas to cover bottom of pan. Layer 1/2 cup sauce and 1/2 cup cheese.

Layer 4 tortillas, 1/2 cup sauce, and the potato and bean mixture.

Layer remaining 4 tortillas, rest of sauce, and remaining cheese.

Bake covered in pre-heated 350 degree oven for 30 minutes. Uncover. Bake for 10 more minutes, or until cheese is melted and bubbly.

Nutrition Facts: 12 servings, Serving Size 231.6g, Calories 370, Total Fat 9.8g, Saturated Fat 3.8g, Trans Fat 0.0g, Cholesterol 19mg, Sodium 406mg, Total Carbohydrates 54.3g, Dietary Fiber 10.8g, Sugars 6.8g, Protein 19.8g, Vitamin A 25%, Vitamin C 25%, Calcium 30%, Iron 22%

Taco Seasoning, Onion and Garlic-Free

2010-02-27T14:53:00.000-08:00

A good substitute to prepared seasoning blends for those with allium sensitivity.

Ingredients

1 tsp ancho chili pepper or chili powder
1/8 tsp crushed red pepper flakes
1 tbsp flour
1 1/2 tsp paprika
1 tsp cumin
1/2 tsp salt
1/8 tsp cayenne pepper

Directions

Mix all ingredients together. May be stored ahead in small glass jelly jars.

If making tacos with ground mean, brown the meat. Add seasoning mix and 1/2 cup water. Continue to heat until most of the water is evaporated.

If chili powder is used, recipe is not allium free. McCormick makes Ancho Chili Pepper, which is basically dried chilis, and I use it in place of chili powder in all my recipes.

Nutrition Facts: Serving Size 3.2g, Calories 9, Total Fat 0.3g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 199mg, Total Carbohydrates 1.7g, Dietary Fiber 0.5g, Sugars 0.1g, Protein 0.3g, Vitamin A 9%, Vitamin C 1%, Calcium 1%, Iron 3%

Potluck Cheese Lasagna

2010-02-22T11:07:00.000-08:00

Nicely fills a half tray for an aluminum steam pan. While not low cal, it is vegetarian and made with fat free ricotta, and is onion and garlic free when made using the Crockpot Pasta Sauce recipe.

Ingredients

9 lasagna sheets (The lasagna sheets I used were fresh, and I did not boil them ahead of time. I used nine sheets--approx 9 1/2 by 5 3/4 inches.)
1 quart pasta sauce (I used Crockpot Pasta Sauce)
2 (15 oz) tubs fat free ricotta cheese
2 eggs
1/2 cup Parmesan cheese
1 tsp oregano
1/2 tsp basil
1/2 tsp parsley
1/2 cup Parmesan cheese
16 oz mozzarella

Directions

In a medium bowl, mix two containers of fat free ricotta, 2 eggs, 1/2 cup Parmesan cheese, and herbs. Set aside.

Spray an aluminum pan (1/2 steam tray) with cooking spray. Spread 1/2 cup sauce in the bottom. Top with 1 1/2 sheets lasagna (cut one sheet lengthwise).

Layer 1/2 cup sauce, half of the ricotta cheese mixture, 1 1/2 sheets lasagna.

Layer 1/2 cups sauce, 3 Tbsp Parmesan, one cup mozzarella, and 2 sheets lasagna.

Layer 1/2 cups sauce, second half of the ricotta cheese mixture, and 2 sheets lasagna.

Layer 1/2 cups sauce, 3 Tbsp Parmesan, one cup mozzarella, and 2 sheets lasagna.

Layer remaining sauce, remaining Parmesan, and remaining two cups of mozzarella.

Cover with heavy duty foil sprayed with cooking spray.

Place aluminum pan on a cookie sheet, then bake in a 350 degree preheated oven for 80-90 minutes minutes.

Place in steam tray until ready to serve. Cut into 16 pieces and serve with additional sauce.

I do not make this ahead of time because sauce and aluminum do not mix. :)

Nutrition Facts: Makes 16 servings, Serving Size 180.8g, Calories 281, Total Fat 8.8g, Saturated Fat 4.8g, Trans Fat 0.0g, Cholesterol 53mg, Sodium 464mg, Total Carbohydrates 29.2g, Dietary Fiber 1.5g, Sugars 5.0g, Protein 16.0g, Vitamin A 9%, Vitamin C 5%, Calcium 40%, Iron 6%

Crockpot Pasta Sauce

2010-02-20T16:10:00.000-08:00

Alton Brown saved my life.

When I developed an intolerance to onions and garlic, I thought I'd never be able to eat Italian foods again. But thanks to Brown's educational and entertaining show, "Good Eats," I learned all about aromatics, and soon developed this recipe for a spicy, sweet pasta sauce that uses grated carrots and green peppers instead.

Of course, if I were a real foodie, I guess I would use fresh tomatoes and herbs, but this is quick and easy, and can be cooked in a crockpot all day.

Ingredients

1 pound carrots, grated
2 green peppers, finely chopped
56 ounces crushed tomatoes (2-28 oz cans)
29 ounces tomato puree (1-29 oz can)
1 tbsp oregano
2 tsp basil
1 tsp pepper
1/2 tsp salt
1 tbsp cayenne pepper sauce

Directions

Place all ingredients in a crockpot. Cook on high for five hours, or low for 8-10.

If sauce is too chunky for your taste, puree it in a blender (after it cools!)

Nutrition Facts: Makes 24 half cup servings. Serving Size 129.9g, Calories 51, Total Fat 0.2g, Saturated Fat 0.1g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 201mg, Total Carbohydrates 10.9g, Dietary Fiber 3.6g, Sugars 6.5g, Protein 2.5g, Vitamin A 83%, Vitamin C 30%, Calcium 5%, Iron 10%

Orange Cranberry Oatmeal

2010-02-18T06:04:00.000-08:00

This reminds me a little of my favorite orange-cranberry oatmeal cookies.

Ingredients

2/3 cup vanilla soymilk
1/4 tsp orange zest
2 tbsp orange juice
4 tsp sugar
1 tsp ground flax seed
1/8 tsp salt
1/4 cup dried cranberries
1/2 cup quick oats

Directions

Heat milk in a small saucepan over medium heat. While it is heating, add orange zest, juice, sugar, flax seed, salt, and cranberries.

When it comes to a boil, reduce heat to low and add oatmeal. Allow to cook for at least a minute.

Nutrition Facts: Makes one serving. Serving Size 276.2g, Calories 325, Total Fat 6.2g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 358mg, Total Carbohydrates 58.1g, Dietary Fiber 6.7g, Sugars 25.5g, Protein 10.2g, Vitamin A 8%, Vitamin C 32%, Calcium 23%, Iron 15%

Herb Roasted Potatoes

2010-02-16T20:08:00.000-08:00

An easy side dish. A little high in fat, but it all comes from healthy olive oil.

Ingredients

1/3 cup olive oil
4 large baking potatoes
1/2 tsp salt
1/2 tsp pepper
1 tsp paprika
1/2 tsp oregano
1/2 tsp basil

Directions

Pour olive oil into glass baking dish. Cut potatoes, leaving skins on, into large, bite-sized pieces. Sprinkle with seasonings, then toss until evenly coated.

Bake in 350 degree oven for 2 hours, or until potatoes are tender. (Cooking time will depend on the size of your potatoes.)

Nutrition Facts: Makes 6 servings. Serving Size 212.6g, Calories 293, Calories from Fat 111, Total Fat 12.3g, Saturated Fat 1.7g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 214mg, Total Carbohydrates 42.6g, Dietary Fiber 4.6g, Sugars 2.4g, Protein 5.1g, Vitamin A 4%, Vitamin C 32%, Calcium 3%, Iron 13%

Iced Cafe Mocha

2010-02-16T07:17:00.000-08:00

I find chocolate soymilk a little too rich for me. This is just right.

Ingredients

1 tsp decaffeinated instant coffee
2 tsp sugar
1 cup water
1 cup chocolate soymilk
2 cups ice cubes

Directions

Add one cup boiling water to instant coffee and sugar. Allow to cool slightly.

Fill a one quart glass canning jar with ice cubes. Pour coffee over ice cubes. Add soymilk and stir.

Nutrition Facts: Serving Size 961.2g, Calories 176, Calories from Fat 27, Total Fat 3.0g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 122mg, Total Carbohydrates 32.2g, Dietary Fiber 2.0g, Sugars 27.4g, Protein 5.2g, Vitamin A 10%, Vitamin C 0%, Calcium 32%, Iron 8%

Apple Cinnamon Oatmeal

2010-02-16T06:54:00.000-08:00

Makes two servings, but I have to admit, I eat the whole thing...

Ingredients

1 apple, peeled and diced
1 cup vanilla soymilk
1 tsp ground flax seed
1/2 tsp cinnamon
2 tbsp sugar
1/8 tsp salt
3/4 cup quick oats

Directions

Peel and dice apple. Cook in a small saucepan over medium heat, until apple begins to get more tender.

Add soymilk. Bring to a boil. Add remaining ingredients. Cook for at least a minute.

Nutrition Facts: Makes two servings. Serving Size 234.5g, Calories 259, Calories from Fat 40, Total Fat 4.4g, Saturated Fat 0.7g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 198mg, Total Carbohydrates 48.7g, Dietary Fiber 5.9g, Sugars 23.6g, Protein 7.5g, Vitamin A 6%, Vitamin C 5%, Calcium 18%, Iron 11%

Banana-Walnut Oatmeal

2010-02-15T06:55:00.000-08:00

I was playing around to see if I could get more phyto-estrogens into my banana bread oatmeal recipe. Here's what I came up with. And it's yummy.

A delicious, filling breakfast packed with fiber and extra protein.

Ingredients

1 cup vanilla soymilk
2 tsp ground flax seed (optional)
1/8 tsp salt
1/4 tsp cinnamon
3 tbsp sugar
3/4 cup quick oats
2 bananas, peeled and mashed

Topping:
1/4 cup ground walnuts
4 tsp sugar
1/4 tsp cinnamon

Directions

Bring soymilk to a boil in a medium saucepan over medium heat. While it is heating, add flax seed, salt, cinnamon, and 3 Tbsp sugar.

When mixture comes to a boil, add the oats. Reduce heat to low and cook for at least one minute. Add mashed bananas, and allow to reheat.

Mix topping from ground walnuts, 4 tsp sugar and cinnamon. Pour oatmeal into bowls, and sprinkle walnut mixture on top.

(For fewer calories, this could easily be split into three servings.)

Nutrition Facts: Makes two servings. Serving Size 315.1g, Calories 488, Total Fat 14.4g, Saturated Fat 1.3g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 199mg, Total Carbohydrates 82.8g, Dietary Fiber 8.7g, Sugars 45.7g, Protein 12.6g, Vitamin A 7%, Vitamin C 18%, Calcium 19%, Iron 16%

Carrot-Butter Bean Bread with Lemon Glaze

2010-01-30T08:33:00.000-08:00

Yes, I'm still trying recipes with hidden beans. This carrot bread is moist and delicious, and very nutritious.

Ingredients

1 1/2 cup butter beans (one can)
1/3 cup Silk vanilla soymilk
1 1/2 cups grated carrots
1 cup sugar
1/3 cup Smart Balance oil
1 egg
1 egg white
1 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1 tbsp ground flax seed
1/3 cup soy flour
3/4 cup bread flour

Glaze

1 tsp lemon zest
1 tbsp lemon juice
1/2 cup powdered sugar

Directions

Puree the butter beans and vanilla soymilk in a blender or food processor.

In a large mixing bowl, combine carrots, sugar, oil, egg and egg whites, baking soda, cinnamon, salt, and flax seed. Mix in bean mixture and flour. Mix well.

Pour into a large, greased loaf pan. Bake in a pre-heated 350 degree oven for 50-60 minutes, or until toothpick inserted in center comes out clear.

Allow loaf to cool completely.

In a small bowl mix lemon zest and lemon juice. Stir in enough of the powdered sugar to make a glaze consistency. Drizzle over top of loaf.

Nutrition Facts: Makes 12 servings. Calories 216, Calories from Fat 67, Total Fat 7.4g,Saturated Fat 0.7g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 179mg, Total Carbohydrates 34.6g, Dietary Fiber 2.1g, Sugars 23.3g,Protein 4.5g, Vitamin A 52%, Vitamin C 10%, Calcium 3%, Iron 7%

Warm Apple Topping Recipe

2010-01-25T06:32:00.001-08:00

I put this on cinnamon chip pancakes, and it was a winner. I think it would also be good on ice cream and oatmeal.

3 apples, peeled and sliced (I used MacIntosh)
2 Tbsp Smart Balance buttery spread
1/2 tsp cinnamon
1/4 cup brown sugar

Melt the Smart Balance in a small saucepan. Add apples and cinnamon, and cook until they reach desired texture. Add brown sugar. Stir, and serve.

Yeah, maybe not a diet recipe, but apples are a phytoestrogen, and this is marginally more nutritious than syrup.

Banana-Butter Bean Bread

2010-01-14T11:29:00.000-08:00

I was able to hide a whole can of beans in a delicious banana bread.

Ingredients

1 1/2 cups butter beans, rinsed and drained
1/3 cup Silk vanilla soymilk
1/3 cup Smart Balance buttery spread
1 cup sugar
2 bananas, peeled
1 egg
1 1/3 cup flour
1/2 cup ground walnuts
1 tsp cinnamon
1 tsp vanilla extract
1 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt

Directions

Rinse and drain a can of butter beans (or limas), and puree with the soymilk in a blender.

In a mixing bowl, mix smart balance and sugar. Add the bean mixture and remaining ingredients.

Spray the bottom of a large loaf pan with cooking spray. Pour batter in, and bake in a pre-heated oven at 350 degrees for one hour, or until toothpick inserted in center comes out clean.

Nutrition Facts: Makes 12 servings. Serving Size 92.8g Calories 216, Calories from Fat 55, Total Fat 6.1g, Saturated Fat 1.1g, Trans Fat 0.0g, Cholesterol 16mg, Sodium 202mg, Total Carbohydrates 36.8g, Dietary Fiber 2.3g, Sugars 19.7g, Protein 4.9g, Vitamin A 6%, Vitamin C 11%, Calcium 3%, Iron 9%

Beans, Glorious Beans

2010-01-14T10:42:00.000-08:00

The sad truth is, I hate beans.

Always have, and probably always will.

I was the kid picking them out of my chili.

I have since tried baked beans (can't stand them), refried beans (ick), and bean soups and salads (ew!) There is something about the texture of beans--the way they leave you with a mouth of stringy fiber mixed with a starchy mush.

However...

A little while ago, I came across a list of foods that are rich in phytoestrogens. And these foods are good for women of a... certain level of maturity... who are going through the gradual process of aging wherein their natural hormones may... lag a little bit. Because of these lower hormone levels, these women may experience a list of symptoms such as insomnia, breast tenderness, weight gain, hair loss, crushing fatigue, mood swings, anxiety, paralysis, homicidal tendencies, and death.

And of this list of wonder-working phytoestrogen-rich foods, a good 80 percent or so of them are (insert drum roll) You got it--BEANS.

So, I decided to try to get on the bean bandwagon for a few days. I mean, what's worse, a mouthful of mush or staying awake all night plotting a murder? And what do you know? They actually work. I've had four good nights of sleep after a few months of chronic insomnia, and a lot of my other symptoms are waning.

Okay, a few days ago, I posted a recipe for black bean burritos, and then a link to a recipe for black bean brownies.

The brownies were decent, but they got me thinking, what else could you hide beans in? So I've been pulling all the phytoestrogen-rich foods (including the beans) out of my cabinets and concocting recipes. Some need a little more work, like the cherry muffins with kidney beans. Others, like one I just made for Banana-Butter Bean Bread, are almost ready to be posted.

So get ready for some nutritious, but delicious, original recipes. Same bean time, same bean channel.

Spicy Rice and Black Bean Burritos

2010-01-09T14:34:00.000-08:00

Quick and easy Mexican fare

Ingredients

Spicy rice, prepared
3 cups canned black beans, rinsed and drained
3/4 cup grated cheddar cheese
3/4 cup salsa
12 Azteca flour tortillas

Directions

Prepare spicy rice according to directions.

Drain, rinse, and heat beans.

Layer each tortillas with 1/4 cup rice, 1/4 cups beans, 1/8 cup cheese, and 1 Tbsp salsa. Microwave to melt cheese.

Fold taco style, and enjoy.

Nutrition Facts: Serving Size (2 burritos)414.7g, Calories 645, Calories from Fat 147, Total Fat 16.3g, Saturated Fat 6.2g, Trans Fat 0.0g, Cholesterol 30mg, Sodium 1628mg, Total Carbohydrates 95.9g, Dietary Fiber 6.7g, Sugars 1.3g, Protein 22.9g, Vitamin A 10%, Vitamin C 4%, Calcium 24%, Iron 15%

For an extra boost of beans, make these for dessert: Black Bean Brownies

A New Year, and Vegetarian Chili

2010-01-02T16:04:00.000-08:00

Okay, so how is the weight loss coming and how have I been? Well, that's a long story involving swine flu, a bout of anemia, and a boatload of Christmas cookies. But it is a new year, and a time of new beginnings. And I'm going to start the year off with renewed dedication to healthy eating and a few changes to this blog. Details forthcoming.

But we'll kick things off with a recipe for a mega-healthy vegetable chili.

Barb's Vegetarian Chili

A spicy blend of tomatoes, peppers, veggies and beans. High in fiber and... oh yes, it tastes good.

Ingredients

2 tbsp olive oil
5 stalks celery, finely chopped
1/2 pound carrots, grated
1 red pepper, chopped
1 yellow pepper, chopped
1 green pepper, chopped
2 cups water
28 oz crushed tomatoes
28 oz tomato puree
2 cups water
1 bay leaf
2 tbsp ancho chili pepper (or chili powder)
1 tbsp paprika
1 tbsp cocoa
1 tsp oregano
2 carrots, sliced
2 stalks celery, sliced
1 3/4 cup (1 can)dark red kidney beans
1 3/4 cup (1 can) light red kidney beans
1 3/4 cup (1 can) cannellini beans
1 3/4 cup (1 can) corn
1 yellow squash, diced

Directions

Add oil to a large pot. Saute the finely chopped celery and grated carrots over medium heat until tender. Add chopped peppers. Saute until crisp-tender.

Add water, crushed tomatoes, tomato puree. Heat to a slow simmer on low.

Add bay leaf, chili pepper, paprika, cocoa, and oregano.

Add sliced carrots, two sliced celery stalks, drained beans, and corn. Simmer until flavors are well mingled and vegetables have reached desired texture. (We like ours a little mushier.) Remove bay leaf and serve.

Nutrition Facts: Makes 16 1 cup servings. Calories 204, Total Fat 2.7g, Saturated Fat 0.4g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 307mg, Total Carbohydrates 36.6g, Dietary Fiber 12.5g, Sugars 9.1g, Protein 11.0g, Vitamin A 100%, Vitamin C 87%, Calcium 10%, Iron 24%

Chicken Tortilla Soup

2009-11-06T09:51:00.000-08:00

A 'clear-your-sinuses' soup, served with packaged tortilla chips--almost like a hot salsa.

Ingredients
Three boneless, skinless chicken breasts, cooked and chopped (about 12 ounces after cooking)
1 cup finely grated carrots
1/2 cup celery, finely chopped
2 tbsp olive oil
4 cups water
1 tbsp chili powder
1 tsp paprika
1 tsp crushed red pepper
1 tsp cayenne pepper (or less to taste)
1 tsp oregano
2 tbsp cayenne pepper sauce
1 cup salsa
2 28 oz cans crushed tomatoes
1 15 1/2 oz can red kidney beans, drained, rinsed and pureed
2 cans creamed corn
1 15 1/2 oz can black beans, drained and rinsed

Directions

Cook three boneless, skinless chicken breasts. Cool, chop or shred, and set aside.

Finely grate carrots and chop celery. Saute in 2 Tbsp olive oil in a stock pot, just long enough to justify adding the oil. ;)

Add water and seasonings. Simmer over medium heat until veggies are tender.

Add salsa, tomatoes, pureed beans, corn, and black beans. Simmer for at least half an hour, stirring occasionally.

Add chopped chicken. (Or consider adding an additional can of beans and omitting the chicken for your vegetarian friends)

Serve with tortilla chips to help cool the burn.

Freezes well, and may also be made with leftover holiday turkey.

Nutrition Facts: Serving Size 264.0g, about one cup, Calories 156, Total Fat 3.2g, Saturated Fat 0.6g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 558mg, Total Carbohydrates 23.5g, Dietary Fiber 5.9g, Sugars 7.4g, Protein 10.3g, Vitamin A 51%, Vitamin C 18%, Calcium 7%, Iron 13%

Turkey Pot Pie Recipe

2009-09-12T17:13:00.000-07:00

Leftover turkey and frozen pie crusts led to this recipe, which is made a little healthier by loading it with vegetables and lean turkey breast. (I measured out the quantities on my digital scale. Next time I make it, I'll try to get the veggies in cup measure.)

Ingredients

1 package (2)frozen pie crusts
1 1/2 cups carrots, diced
1 stalk celery, diced,
1 can peas
1 large potato, peeled and cooked
200 grams turkey
160 grams turkey gravy
50 grams skim milk
1/2 tsp pepper
1/4 tsp paprika
1/4 tsp celery salt

Directions

Dice celery and carrots and boil in a small amount of water until tender. Add peas, and continue cooking until warm. Remove from heat.

Add remaining ingredients and stir to combine. (Filling will be dry. Add water if you'd like a moister filling.)

Line pie plate with one crust. Perforate bottom with a fork. Add filling. Cover with remaining crust. Seal edges with a fork. Trim remaining crust.

Bake at 425 degrees until top is golden brown, 30-40 minutes.

Nutrition Facts: 8 servings. Serving Size 183.9g, Calories 341, Total Fat 13.5g, Saturated Fat
5.4g, Cholesterol 29mg, Sodium 1138mg, Total Carbohydrates 43.0g, Dietary Fiber 3.3g, Sugars
4.1g, Protein, 13.8g, Vitamin A 112%, Vitamin C 34%, Calcium 7%, Iron 11%

The amount of salt is high in the nutritional information. I cut it by using no-added-salt peas.

Pizza and Weight Loss

2009-08-31T08:24:00.001-07:00

I could never stick with a weight loss program that didn't allow me to eat pizza. Often. Just saying.

Now some might advise to steer clear of this food entirely--buck up and use some self control. But my own experience is that such deprivation will ultimately lead to binging and diet failure.

Pizza doesn't need to sabotage weight loss efforts, keeping these things in mind: better choices and portion control.

I've played around with various kinds of crusts--anything from homemade doughs to whole grain tortillas. Today I tried a new one that was pretty good. Kontos Multi-Grain Flatbread. The base of my pizza had 300 calories and 6 whopping grams of fiber. That was a pretty good choice. I topped that simply with some of my homemade sauce, and a measured 1 1/2 ounces of reduced fat mozzarella. Very satisfying. Not sure I needed the whole thing. Perhaps next time I'll eat half with some fresh vegetables. Maybe.

So with some better choices and portion control, no food really needs to be "off limits."

Even Lower Fat Dill Dip

2009-08-27T13:48:00.000-07:00

I had posted a recipe for dill dip, and really wasn't happy with the nutritional values. I've been tweaking it. Here's what I made yesterday, and I think this is going to be the final version.

A quick, easy dip for veggies. (And cubes of rye bread, pretzels, or evil chips for a special treat.)

Ingredients

1 container (pound) fat free sour cream
1/3 cup Smart Balance Omega Plus Light Mayonnaise
4 tsp dill weed, dried
2 tsp lemon juice
1/2 tsp salt
1/4 tsp pepper

Directions

Mix all ingredients. Refrigerate for several hours before serving. Serving size: about 2 tbsp.

Nutrition Facts Serving Size 27.6g, Calories 35, Calories from Fat 13, Total Fat 1.5g, Saturated Fat 0.2g, Cholesterol 3mg, Sodium 106mg, Total Carbohydrates 4.1g, Sugars 1.6g, Protein 1.1g, Vitamin A 3%, Vitamin C 1%, Calcium 4%, Iron 1%

50 Things You've Never Been Asked

2009-08-19T11:42:00.000-07:00

All right, already! Been tagged with this over a half dozen times. Why not? Although in my usual rebellion to the instructions, I'll put the answers on my blog and steadfastly refuse to tag anybody.

1. What color is your toothbrush?
pink. But the electric one is white

2. Name one person who made you smile today:
Elizabeth, my daughter. I think she made me smile. Hard to say. I had a root canal yesterday, and the jaw is a little sore.

3. What were you doing at 8 am this morning?
Hmmmm. I think I was moving stuff around on my farm in Farm Town. Figures.

4. What were you doing 45 minutes ago?
Reading.

5. What is your favorite candy bar?
Hmmm. Milky Way. No. Kit Kat. No. 100 Grand Bar. No. Peanut Butter Cups. Ack. I love them all. That's my problem.

6. Have you ever been to a strip club?
Nope.

7. What is the last thing you said aloud?
Something like, "I'm going upstairs to read."

8. What is your favorite ice cream?
chocolate peanut butter cup ice cream

9. What was the last thing you had to drink?
water with a spritz of cranberry juice

10. Do you like your wallet?
LOL. I just got a new one a few weeks ago, and still haven't transferred everything over yet.

11. What was the last thing you ate?
watermelon

12. Have you bought any new clothing items this week?
no

13. The last sporting event you watched?
Probably a hockey game. Wow, that was a while ago.

14. What is your favorite flavor of popcorn?
kettlecorn, followed by caramel corn.

15. Who is the last person you sent a text message to?

Might have been Tami, way back in December, trying to find her and Yvette at Disneyland. Not really into texting.

16. Ever go camping?
long time ago

17. Do you take vitamins daily?
no

18. Do you go to church every Sunday?
yes

19. Do you have a tan?
no

20. Do you prefer Chinese food over pizza?
nope. Love pizza. That's another part of my problem.

21. Do you drink your soda with a straw?
not at home, no. But we call it pop, and I don't drink much of it anymore.

22. What did your last text message say?
Not a clue.

23. What are you doing tomorrow?
Hopefully email out my proposal, do some writing, a little housework, hit the treadmill.

24. Look to your left, what do you see?
a dusty television

26. What color is your watch?
I don't wear a watch

27. What do you think of when you hear Australia?
tie between kangaroos and Outback Steakhouse. But that's another part of my problem.

28. What is your favorite thing to do with the person you love?
Um, next?

29. Do you go in at a fast food place or just hit the drive thru?
Don't really do much fast food anymore.

30. What is your favorite number?
I'm partial to 13. I know people say it is unlucky, but...

31. Who's the last person you talked to on the phone?
My husband.

32. Any plans today?
Not much.

33. How many states have you lived in?
4

34. Biggest annoyance right now?
This fly that got into the house

35. Last song you listened to?
Hmmm. Not sure. I think there was something playing at the dentist's office, but I wasn't actively listening.

36. Can you say the alphabet backwards?
Never tried, and not sufficiently motivated to.

37. Do you have a maid service clean your house?
LOL. Only in my dreams.

38. Favorite pair of shoes you wear all the time?
denim slip-ons

39. Are you jealous of anyone?
Yes. Cryptic aren't I? Not seriously seething jealousy. But there are a few writers that I'm a tad jealous of.

40. Is anyone jealous of you?
I've been told so.

41 Do you love anyone?
yes

42. Do any of your friends have children?
yes

43. What do you usually do during the day?
write, clean, cook, waste too much time on the internet

44. Do you hate anyone that you know right now?
Not really hate. There are a few people that I don't want to see or have anything to do with. But I don't wish them ill, which is something I think is part of hatred.

45. Do you use the word 'hello' daily?
Probably not everyday. I do answer the phone with, "hello," but not sure I answer it everyday.

46. What color is your car?
silvery gray

47. Do you like cats?
yes, within reason

48. Are you thinking about someone right now?
no, not really

49. Have you ever been to Six Flags?
yes

50. How did you get your worst scar?
falling, repeatedly, on the same knee.

Well, I can see you've read the post with rapt attention, especially the part about the pink toothbrush. If so, leave a comment.

My question is, if nobody reads these things, how come everybody forwards them?

Is Sugar Evil?

2009-08-18T11:00:00.000-07:00

Now, I'm sure you've encountered the "sugar is evil" camp, and someone, somewhere along the line has told you to avoid all sugar and white flour if you want to lose weight.

And you also might notice that many of my recipes contain (gasp!) white sugar and flour.

Why is that?

Well, let me tell you. Most of those who tell you to avoid sugar do so by substituting artificial sweeteners. And that is all well and good. For them. But personally, I've not found one that didn't give me a migraine.

Now, when weighed in the balances, do I want to ingest a chemical with no calories that makes me ill? Or sugar, a natural substance, but one that has calories.

Sugar wins for me. And unless you're a diabetic, a little sugar, used in moderation, will not totally derail your efforts to lose weight.

It's the moderation that's the hard part.

But I'm not the sweetener police. Use what works best for you. Just keep in mind that actual results may vary.

Vegetable Barley Soup Recipe

2009-08-03T10:00:00.000-07:00

A spicy blend of vegetables and grains. We like it this way, but those with a more gentle palette may need to reduce the pepper and hot sauce.

Ingredients

1/2 cup pearl barley
1 tbsp olive oil
1 cup green peppers
1/2 cup diced celery
1 cup grated carrots
6 cups water
1 Bay leaf
1 tsp celery salt
1 tsp paprika
1 1/2 tsp pepper (or to taste)
1 tsp salt
1/2 tsp turmeric
14 1/2 oz petite diced tomatoes
1 cup tomato puree
15 1/2 oz kidney beans, drained and pureed
1 pound frozen mixed vegetables (corn, carrots, green beans, and lima beans)
2 tbsp sugar
1 tsp basil
2 tsp oregano
2 tbsp hot sauce (or to taste)

Directions

Rinse barley and boil in a large amount of water over high heat for 30-40 minutes. Drain and rinse. Set aside.

In a soup pot, saute green peppers, celery, and carrots in olive oil for several minutes over medium heat. Slowly add water. Add bay leaf, salt, pepper, celery salt, paprika, and turmeric. Bring to a boil. Reduce heat to medium and simmer for 30 minutes.

Puree the kidney beans in a food processor or blender. (These will thicken the soup.) Add pureed beans, mixed veggies, tomatoes and tomato puree to soup, along with the remainder of the seasonings. Simmer for one hour on medium until flavors are mixed and veggies are tender.

Makes 15 servings.

Nutrition Facts: Serving Size (1 cup) 228.3g, Calories 175, Total Fat 1.5g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 239mg, Total Carbohydrates 32.9g, Dietary Fiber 8.1g, Sugars 5.4g, Protein 8.9g, Vitamin A 59%, Vitamin C 25%, Calcium 5%, Iron 17%

And I have a picture for you, but apparently HughesNet, otherwise known as the worst internet provider in the world, has decided I no longer need to upload photos. The connection is interrupted every time I try. I'll upload the photos when I'm on a better connection.

Simple Cole Slaw

2009-07-29T11:00:00.000-07:00

A quick throw-together side dish. A little high in fat, but low in saturated fat and cholesterol.

Ingredients

1 cup Omega Plus Light Mayonnaise
1 (14 oz) package precut Cole Slaw mix
1/3 cup sugar
1/4 cup cider vinegar

Directions

Wisk mayonnaise, sugar, and cider vinegar together. Pour over cole slaw mix. Stir well, and refrigerate before serving.

Serving size: 1/2 cup

Nutrition Facts: Serving Size 95.4g, Calories 148, Total Fat 9.0g, Cholesterol 10mg, Sodium 245mg, Total Carbohydrates 15.3g, Dietary Fiber 1.2g, Sugars 10.1g, Protein 0.6g, Vitamin A 18%, Vitamin C 35%, Calcium 2%, Iron 0%

Buffalo Chicken Pizza

2009-07-27T10:00:00.000-07:00

Portion control is the key. One slice of this, with a few fresh vegetables, is a meal.

Ingredients

Pizza Dough (with whole wheat,) prepared according to recipe
1 tbsp olive oil (separated)
2 boneless, skinless chicken breasts, trimmed and cut into small pieces, about 15 oz
1 tbsp Smart Balance Buttery spread
1/4 cup Hot Sauce
1/4 cup blue cheese dressing
6 oz mozzarella cheese

Directions

Prepare pizza dough according to recipe.

Oil large pizza pan with one tsp olive oil. Stretch dough to fit pan. Set aside to rise in a warm place, 30-60 minutes.

Cut 2 boneless, skinless chicken breasts into bite-sized pieces. Heat remaining 2 tsp olive oil in a pan at medium heat. Cook chicken until no longer pink.

Add Smart Balance and hot sauce to chicken. Toss to coat.

Spread blue cheese dressing onto unbaked crust. Add chicken and sauce. Sprinkle with mozarella cheese.

Bake at 400 degrees for 15-20 minutes. Makes 8 generous servings.

Nutrition Facts: Serving Size 178.7g, Calories 422, Total Fat 16.2g, Saturated Fat, 5.2g, Cholesterol 60mg, Sodium 445mg, Total Carbohydrates 40.5g, Dietary Fiber 1.6g, Sugars 0.6g, Protein 26.8g, Vitamin A 5%, Vitamin C 9%, Calcium 18%, Iron 18%

Getting to Know You

2009-07-25T11:14:00.000-07:00

Yes, I got tagged with that facebook note. Thought I'd answer it on my blog instead. I'm just odd that way. And if you're my friend and upset that I didn't tag you--I didn't follow those instructions either. Consider yourself tagged.

1. What time did you get up this morning? 5:15 AM

2. How do you like your steak? Medium-well

3. What was the last film you saw at the cinema? Can't remember. It was a loooooong time ago. Back in the 80's, I think.

4. What is your favorite TV show? Monk.

5. If you could live anywhere in the world where would it be? Hmmm. I'm pretty satisfied where I am. The winters are cold, but I don't do well with heat.

6. What did you have for breakfast? Coffee and lemon blueberry muffins

7. What is your favorite cuisine? Amish. Broasted chicken with mashed potatoes and gravy, dressing, noodles. And a stop at the bakery to pick up a giant cinnamon roll.

8. What foods do you dislike? Most seafood. Chinese food.

9. Favorite Place to Eat? Hmmm. There are so many. Ihop, Cracker Barrel, but then there are local place I love too. This quiz is making me hungry!

10. Favorite dressing? Should I assume this means salad dressing? If so, sweet and sour.

11.What kind of vehicle do you drive? Ford Taurus.

12. What are your favorite clothes? Can often be found in denim skirts and knit shirts.

13. Where would you visit if you had the chance? Florida or California, but only during the winter. I've enjoyed every time I've gone.

14. Cup 1/2 empty or 1/2 full? Depends on what's in the cup.

15. Where would you want to retire? Would like to live right here, but travel more. Maybe a motor home.

16. Favorite time of day? mid-morning

17. Where were you born? North Tonawanda, NY

18. What is your favorite sport to watch? hockey, followed by football.

19. Who do you think will not tag you back? Everybody--I don't tag. LOL.

20. Person you expect to tag you back first? I just don't get into this tagging stuff. Fill out the form if you want. If not delete it--no sweat.

21. Who are you most curious about their responses to this? Not a clue.

22. Bird watcher? Um...no. Except hawks and such. They're amazing, and a little scary.

23. Are you a morning person or a night person? Neither.

24. Do you have any pets? Three cats--Soot, Ash, and Scruffy

25. Any new and exciting news you'd like to share? I'm doing this when I should be writing.

26. What did you want to be when you were little? How little? When I was a school girl, I would have liked to become an archeologist, earlier...maybe an Indian.

27. What is your best childhood memory? Chicken dinners.

28. Are you a cat or dog person? Cat.

29. Are you married? Yes.

30. Always wear your seat belt? Of course.

31. Been in a car accident? Yes

32. Any pet peeves? Drivers who zoom around curves while crossing the yellow line.

33. Favorite Pizza Toppings? Pepperoni

34. Favorite Flower? Not partial to flowers--allergies.

35. Favorite ice cream? peanut better cup, followed closely by cookie dough and cookies and cream

36. Favorite fast food restaurant? Five Guys, followed closely by Chick Fil-a

37. How many times did you fail your driver's test? Never

38. From whom did you get your last email? Facebook, telling me I was tagged again in the note "Getting to Know You."

39. Which store would you choose to max out your credit card? Barnes and Noble.

40. Do anything spontaneous lately? No. Maybe I should plan something spontaneous.

41. Like your job? Yes.

42. Broccoli? Ewww.

43. What was your favorite vacation? Hmmm. California was rather nice.

44. Last person you went out to dinner with? My daughter.

45. What are you listening to right now? My air conditioning?

46. What is your favorite color? Blue

47. How many tattoos do you have? Never in a million years.

48. How many are you tagging for this quiz? 0

49. What time did you finish this quiz? 2:37 pm

50. Coffee Drinker? Mostly decaf.

Pizza Dough (With Whole Wheat) Recipe

2009-07-24T10:00:00.000-07:00

Forms a nice crunchy base for a variety of pizza toppings

Ingredients

1 cup whole wheat flour
2 1/4 cups white flour
2 tsp olive oil
1 1/8 cup water (plus 2 Tbsp)
1 1/2 yeast

Directions

Add all ingredients to a breadmaker, as specified by the manufacturer. Run on dough cycle.

Removed and let rest for 30 minutes. Roll into circle, and stretch onto large, lightly oiled pizza pan. Let rise for 30-60 minutes in warm place.

Add toppings. Bake for 15-20 minutes at 400 degrees.

Makes 8 generous servings.

Nutrition Facts: Serving Size 85.2g, Calories 195, Total Fat 1.6g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 2mg, Total Carbohydrates 38.8g, Dietary Fiber 1.4g, Sugars 0.1g, Protein 5.2g, Vitamin A 0%, Vitamin C 0%, Calcium 1%, Iron 13%

"Banana Bread" Oatmeal Recipe

2009-07-21T06:47:00.000-07:00

A filling, delicious start to the day. (And fiber-filled too!)

Ingredients

1 cup water (or less, if you like your oatmeal thicker)
1/2 cup quick oats
1/8 tsp salt
1/4 tsp cinnamon
2 tbsp sugar
1 banana, peeled and mashed

Directions

Bring water to a boil in a small saucepan. Add sugar and salt. Add oatmeal, mashed banana, and cinnamon.

Reduce to low and cook until desired consistency is reached.

Allow to cool slightly before eating.

Makes one generous serving.

Nutrition Facts: Serving Size 422.4g, Calories 359, Total Fat 3.1g, Saturated Fat 0.6g, Cholesterol 0mg, Sodium 301mg, Total Carbohydrates 80.3g, Dietary Fiber 7.5g, Sugars 40.0g, Protein 6.7g, Vitamin A 2%, Vitamin C 17%, Calcium 4%, Iron 12%

Dill Dip

2009-07-14T09:22:00.000-07:00

A quick, easy dip for veggies. (And cubes of rye and pumpernickel bread for a special treat.)

Ingredients
1 cup reduced fat sour cream
1/4 cup Smart Balance Omega Plus Light Mayonnaise
2 tsp dill weed, dried
1 tsp lemon juice
1/4 tsp salt
1 pinch pepper

Directions

Mix all ingredients. Refrigerate for several hours before serving.

Nutrition Facts: Serving Size 1 tablespoon, Calories 27, Total Fat 2.4g, Saturated Fat 0.9g, Cholesterol 6mg, Sodium 57mg, Total Carbohydrates 1.0g, Protein 0.4g, Vitamin A 1%, Vitamin C 0%, Calcium 1%, Iron 1%

Buffalo Chips

2009-07-13T11:59:00.000-07:00

An 'oven fried' version of the spicy Buffalo-style seasoned potatoes.

Ingredients

2 pounds baking potatoes
1 tbsp Smart Balance buttery spread (melted)
2 tbsp Frank's Red Hot Sauce
1/2 tsp salt
1/2 tsp celery salt
1/2 tsp pepper
1/2 tsp paprika
1 tbsp olive oil

Directions

Wash baking potatoes well, and cut into long planks, leaving skin intact.

Melt smart balance, add hot sauce and seasonings. Pour over potatoes, and toss until well coated.

Pour olive oil into large baking dish, and coat well. Add potatoes.

Bake at 450 degrees for 20 minutes. Turn and bake for an additional 20-30 minutes.

Four servings.

Nutrition Facts Calories 254, Total Fat 5.0g, Saturated Fat 0.9g, Cholesterol 0mg, Sodium 528mg, Total Carbohydrates 48.4g, Dietary Fiber 5.2g, Sugars 2.8g, Protein 5.8g, Vitamin A 6%, Vitamin C 46%, Calcium 4%, Iron 14%

Lemon Blueberry Oatmeal

2009-07-10T06:00:00.000-07:00

A great way to add a new taste to oatmeal.

Ingredients

3/4 cup water
1 tbsp sugar
1 tbsp lemon juice
1/4 tsp lemon zest
1 pinch salt
1/2 cup quick cooking oats
1/4 cup blueberries

Glaze:
1/2 tsp lemon juice
1 tbsp powdered sugar

Directions

In a small saucepan, boil water. Add sugar, lemon juice, zest, and salt. Stir until all sugar is dissolved. Remove from heat.

Stir in quick oats. Mix well. Stir in blueberries.

Mix 1/2 tsp lemon juice with powdered sugar. Drizzle over the top.

Enjoy.

Nutrition Facts: 1 serving (294.8g), Calories 260, Total Fat 2.8g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 164mg, Total Carbohydrates 55.2g, Dietary Fiber 5.1g, Sugars, 24.9g, Protein 5.7g, Vitamin A 0%, Vitamin C 20%, Calcium 3%, Iron 11%

Oatmeal Stawberry Muffins

2009-07-08T10:30:00.000-07:00

Ingredients

1 1/4 cup bread flour
1 cup quick oats
1/2 cup sugar
1 Tbsp baking powder
1/2 tsp salt
1 tsp cinnamon
1 egg white
3/4 cup skim milk
1/4 cup Smart Balance oil
1 1/2 cup strawberries, sliced
1 Tbsp sugar (topping)
1/2 tsp cinnamon (topping)

Directions

Combine dry ingredients in large bowl. Add egg white and milk. Stir.

Fold in strawberries. Distribute batter evenly in 12 muffin cups that have been sprayed with nonstick cooking spray.

Combine cinnamon and sugar for topping. Sprinkle evenly on each muffin.

Bake at 400 for 15-20 minutes.

Nutrition Facts: Serving Size: one muffin (56 g) Calories 159, Total Fat 5.3g, Cholesterol 0mg, Sodium 103mg, Total Carbohydrates 26.2g, Dietary Fiber 1.6g, Sugars 10.4g, Protein 2.7g, Vitamin A 3%, Vitamin C 18%, Calcium 7%, Iron 6%

Another one bites the dust

2009-07-07T08:48:00.000-07:00

Yes, I lost another pound who-hoo! That's a total of four. I'll have to come up with my own lyrics to go with the tune "ninety-nine bottles of beer on the wall," but with pounds. Hmmm....

I'm also working on setting up the blog to post a recipe a day. I have a backlog of recipes that I'd like to put up, but I'd like to wait and post them each with a picture.

Meanwhile, exercise is going well. Went out to Curves yesterday. I plan to go again today, and for some reason have the desire to hop on the treadmill first. But I think I'll try to get some other work done instead.

Full steam ahead!!!

Pizza Sauce

2009-07-07T04:20:00.000-07:00

A spicy sauce that will pack a punch, without putting on the pounds.

Ingredients

1 1/2 cup tomato puree
2 tbsp olive oil
2 tsp sugar
2 tsp oregano
1 tsp Italian seasoning
1 tsp paprika
1/2 tsp basil
1/2 tsp salt
1/8 tsp red pepper flakes

Directions

Mix all ingredients. No pre-cooking required.

Use to top whole-wheat pitas, tortillas, English muffins, or crust of your choice.

Nutrition Facts: Serving Size 15.1g (one tablespoon) Calories 16, Total Fat 1.1g, Saturated Fat 0.1g, Cholesterol 0mg, Sodium 45mg, Total Carbohydrates 1.6g, Dietary Fiber 0.3g, Sugars 1.0g, Protein, 0.2g, Vitamin A 2%, Vitamin C 2%, Calcium 0%, Iron 2%

And yes, you can make this recipe fat free by omitting the olive oil, but consider that olive oil is a good source of healthy fat.

The Watched Scale Never Budges

2009-07-05T02:24:00.000-07:00

I've been at this thing a little under a week, and I'll admit I'm an obsessive scale watcher. Hopping on the scale every morning is a terrible thing to do, but I seem to have less willpower to avoid that (when I'm trying to lose weight) than pizza.

Sometimes it can be encouraging. Like the first two days when I lost three pounds.

Or discouraging. Like the rest of the week where I've fluctuated or remained the same.

When the results aren't there, I have to encourage myself. Besides weight loss, there are some positives:

Healthy foods will make my whole body healthier.

Exercise will strengthen my muscles, including my heart. And lower my blood pressure.

And it is not just in the future tense. I'm already starting to see an increase in my energy level.

How do you encourage yourself for the long haul when you are not seeing results on the scale?

Poultry Dressing

2009-07-04T12:32:00.000-07:00

A great dressing for turkey, chicken, or just anytime. If this doesn't seem healthy to you, consider the original recipe contained two sticks of butter, two eggs, and probably about one third of the veggies.

Ingredients

1 King sized loaf white bread, (1 lb, 6oz)
2 cups shredded carrots
1 cup finely diced celery
3 tbsp Smart Balance buttery spread
1/2 cup water
1 cup skim milk
3 egg whites
1 tsp salt
1/2 tsp celery salt
1 tsp pepper
1 tsp paprika

Directions

Cube one king size loaf white bread (1 lb 6 oz). If bread is too fresh to cube, fan open and expose to air for 30 minutes before cutting.

Melt Smart Balance in saute pan. Add carrots and celery, and 1/2 cup water. Simmer for 20-30 minutes on medium, or until veggies are tender and most liquid is evaporated.

Add remaining ingredients to bread cubes and toss.

Fold in veggie mixture and stir until well mixed.

Spread into a 2 inch deep layer and bake for at least two hours at 350 degrees.

Makes 8 servings (approximately 1/2 cup) Calories 256, Total Fat 4.6g, Saturated Fat 1.2g, Cholesterol 1mg, Sodium 921mg, Total Carbohydrates 44.5g, Dietary Fiber 3.1g, Sugars 6.6g, Protein 8.8g, Vitamin A 101%, Vitamin C 4%, Calcium 17%, Iron 18%

Lemon Blueberry Muffins

2009-07-04T06:27:00.000-07:00

A lemon blueberry muffin with the health of oatmeal.

Ingredients

1 1/4 cup flour
1 cup quick cooking oats
1/2 cup sugar
1 tbsp baking powder
1/2 tsp salt
1/2 tsp lemon zest
1 tbsp lemon juice
1 cup skim milk
1 egg white
1/4 cup Smart Balance oil
1 cup blueberries

Directions

Combine dry ingredients in a large bowl.

Combine egg white, oil and lemon juice, stir into mixture. Stir in milk, just until moistened. Do NOT add blueberries. (They tend to clump together, and then you have a mass of baked fruit in some muffins, and hardly any in others.)

Distribute muffin batter evenly 12 prepared muffin cups, sprayed with nonstick cooking spray. Distribute blueberries evenly into muffin batter.

Bake at 400 degrees for 15-20 minutes.

Nutrition Facts Makes 12 muffins. Serving size one muffin (71.0g), Calories 162, Total Fat 5.3g, Saturated Fat 0.4g, Cholesterol 0mg, Sodium 112mg, Total carbohydrates, 26.4g, Dietary Fiber 1.4g, Sugars 10.7g, Protein 3.3g, Vitamin A 4%, Vitamin C 3%, Calcium 9%, Iron 6%

Spicy Rice

2009-07-04T06:14:00.000-07:00

A spicy side dish to go with that Mexican meal (and a way to sneak in a couple more grams of fiber too)

Ingredients

1 cup brown rice
2 1/2 cups water
1/2 cup tomato puree
1 tsp salt
1 tsp pepper (or less to taste)
1/2 tsp chili powder
1/4 tsp cayenne pepper

Directions

Measure all ingredients into a covered microwaveable dish.

Microwave on high for five minutes, then on medium (50%) power for thirty minutes, or until most liquid is absorbed and the rice is the desired consistency.

Stir and serve.

Nutrition Facts Makes 5 servings of approximately 1/2 cup. Serving Size 159.8g, Calories 149, Total Fat 1.1g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 479mg, Total Carbohydrates 31.7g, Dietary Fiber 2.0g, Sugars 1.2g, Protein 3.4g, Vitamin A 5%, Vitamin C 5%, Calcium 2%, Iron 7%

Potato Carrot Zucchini Medallions

2009-07-04T03:31:00.000-07:00

A mini potato pancake packed with extra veggies. Put down the tater tots.

Ingredients

1 cup zucchini, shredded
1 1/2 cup potato, shredded
1 cup carrots, shredded
2/3 cup flour
1 tsp salt
1 tsp celery salt
1 tsp pepper
1 tsp parsley
1 egg white
1 tbsp Smart Balance oil

Directions

Add oil to griddle and preheat. (Electric griddle at 350 degrees.)

Toss shredded veggies with flour.

Add seasonings and egg white and stir well.

Drop by rounded tablespoons onto hot griddle and flatten slightly. Brown on both sides.

Serving size: 4 medallions. Makes approximately 6 servings.

Nutrition Facts: Serving Size 79.7g, Calories 99, Total Fat 2.6g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 415mg, Total Carbohydrates 16.6g, Dietary Fiber 1.6g, Sugars 1.4g, Protein 2.9g, Vitamin A 64%, Vitamin C 14%, Calcium 2%, Iron 6%

Summer Meatloaf

2009-07-03T17:28:00.000-07:00

Meatloaf made a little lighter with the addition of zucchini, which allows you to use a leaner beef without drying out the loaf.

Ingredients

1 pound lean ground beef
1 cup zucchini, coarsely grated
1/2 cup skim milk
1/2 cup bread crumbs
1/2 cup carrots, finely grated
1 egg white
1/2 tsp salt
1 tsp Italian seasoning
1/2 tsp dried parsley
1/4 tsp pepper
1/4 cup grated Parmesan cheese
1/2 cup tomato puree (optional)

Directions

Grate carrots and zucchini. (I use a food processor)

Combine all ingredients. Pack into a loaf pan.

Bake at 350 for 1 1/4 - 1 1/2 hours. (Check with a meat thermometer)

Spoon tomato puree over the top during the last half hour of baking, if desired.

Also makes good meatballs. Just reduce the cooking time.

Makes 8 servings. Serving Size 123.8g, Calories 166, Total Fat 5.0g, Saturated Fat 2.0g, Cholesterol 54mg, Sodium 304mg, Total Carbohydrates 8.4g, Dietary Fiber 1.0g, Sugars 2.6g, Protein 20.8g, Vitamin A 26%, Vitamin C 8%, Calcium 8%, Iron 14%

An Introduction

2009-07-03T17:07:00.000-07:00

Hi, I'm Barb. And I'll be using this space to blog my weight loss journey. I need to lose over a hundred pounds, but right now, a 100 pound loss is my goal.

And here you will find details of my success, my setbacks (and there will be some of those), as well as original recipes and diet and exercise tips.

Come lose with me!