Post by cathygeha on Jan 19, 2017 8:15:56 GMT
7 in 7 Cooking Healthy
Recipes Jan 12 -18, 2017
January 12
Cathy:
Hot "Fudge" Sauce
From: The Slim Gourmet Cookbook
Author: Barbara Gibbons
Note: This is a sauce I made when losing weight in 1984. I had it on diet ice cream (1 fruit and 1 milk serving for the ice cream) every day.
2 tablespoons unsweetened cocoa
1 tablespoon cornstarch
pinch of salt
1 cup skim milk
2 tablespoons granulated sugar
sugar substitute equal to 3 tablespoons sugar
1 teaspoon vanilla extract
Combine all the ingredients in a nonstick saucepan and stir until dissolved. Heat over a low flame until the mixture simmers; the sauce will thicken as it cools. Only 14 calories per tablespoon.
NOTE: vary your sauce with a little instant coffee, rum, brandy, or mint flavoring
VARIATION:
Sugarless Chocolate Sauce: Dissolve 1 package (4 servings) of diet chocolate pudding mix in 2.5 cups cold skim milk in a saucepan. Heat, stirring constantly, until the mixture thickens. A pinch f salt and a dash of vanilla will improve the flavor. Only 8 calories per tablespoon.
Cindy:
*One of my favorite ways to cook veggies is to grill them. A drop of oil, salt, pepper and toss on the grill. Cauliflower is incredible this way. DS even likes it.
*I love cilantro. Toss a little in with the lettuce when making a salad and it really perks it up. Dill and parsley also work well.
*I love the combo of soy, oyster sauce and a little brown sugar when doing a stir fry.
Cherry:
I like this one, although I usually cut it in half. It's good on roasts or steaks or chops, even chicken.
Rustic Rub – by Emeril
• 8 tablespoons paprika
• 3 tablespoons cayenne
• 5 tablespoons freshly ground black pepper
• 6 tablespoons garlic powder
• 3 tablespoons onion powder
• 6 tablespoons salt
• 2 1/2 tablespoons dried oregano
• 2 1/2 tablespoons dried thyme
Combine all ingredients and store in an air-tight container.
Yield: 2 1/4 cup
January 14
Judy
Homemade -
Salt Free Seasoning- from 500 Low Sodium Recipes – Dick Logue
1 teaspoon chili powder
1/4 teaspoon celery seed
1/2 teaspoon ground nutmeg
1/2 teaspoon coriander
1 teaspoon onion powder
1 teaspoon paprika
1/4 teaspoon garlic powder
1 teaspoon turmeric
22 – 1/4 teaspoon servings (0 mg sodium)
Cindy
This link has several spice combinations. It's designed for chickpeas but could be used on veggies or while cooking
modernparentsmessykids.com/healthy-snack-roasted-chickpeas/
Cherry:
Cathy, when I roast vegetables I'll toss them in about a tbsp of olive oil, some salt and pepper and perhaps some garlic powder, then spread them out on a large pan and roast at 425 or 450. It takes a pretty high temp for them to roast and get browned. I also stir or turn them about half way through, or when they start browning on the bottom. The time varies by the size the veggies are cut.
AND
I always used my smoothies as a snack, not as a meal. I would use a serving (1 cup) nonfat yogurt, 1/2 cup of frozen fruit (my favorite was frozen sweet cherries), a splash of sugar free flavored syrup (usually vanilla) which made a dairy and a fruit serving.
AND
Java Dry Rub
6 tbsp ground coffee
2 tbsp brown sugar
2 tbsp coarse salt
2 tbsp sweet paprika
2 tbsp ground pepper
2 tsp garlic powder
2 tsp onion powder
1 tsp coriander
2 tsp white sugar
Rub on meat, let stand for about an hour
INDIAN MASALA
Makes: About 6 tablespoons
2 1/2 tablespoons paprika
1 tablespoon ground coriander
1 tablespoon ground cumin
3/4 teaspoon pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne
Stir spices until blended.
Notes: Rub onto poultry, vegetables, pork, or beef, and roast or barbecue.
Jan
My favorite smoothie is pineapple, orange juice, apple and parsley. Sometime I add grapes if I have them.
Holly
I’m big on garlic. I have a sensitivity to sodium so I never use salt, even when I make (brown) rice; I sub garlic (generally minced garlic from a jar).
AND
1 packet WW smoothie mix (generally chocolate, once in a while their seasonal flavor choice, but not often at all), banana, other fruit (see below), spinach when it’s handy.
1 cup skim (nonfat) milk
1 packet WW smoothie mix (generally chocolate, once in a while their seasonal flavor choice, but not often at all)
1 tsp oil (just to get one in)
banana (sometimes frozen, generally not)
1 handful (approximately 1 cup) fresh spinach (when I have some in the fridge)
1/2 cup strawberries or blueberries, either fresh or frozen (again, when I have some in the house)
and if no frozen fruit, then some ice cubes
Mix all in the blender. Enjoy.
January 15
Cindy:
I make a dump chili. Fresh ground meat (usually turkey), onions, canned beans, diced tomato, tomato paste, and some chili seasoning. You can add other veggies.
Cherry:
Smoky Refried Bean Soup
(from Fat Free Vegan)
Use the minimum amounts of chipotle chili powder and hot sauce to make this a mild dish or add more to make it as hot as you dare.
1 large onion, chopped
3 - 4 cloves garlic, minced
1 green bell pepper, chopped
1 1/2 cups vegetable broth
1 14-ounce can diced tomatoes (I used fire-roasted)
15 ounces fat free refried beans
15 ounces black beans, cooked
1 cup frozen corn kernels
1 teaspoon cumin
1 1/2 teaspoon smoked paprika
1/8 - 1 teaspoon chipotle chili powder (to taste)
1 teaspoon hot sauce (or to taste)
1/2 teaspoon Mexican oregano (optional)
salt and pepper, to taste
Spray a large, non-stick pot with cooking spray, and sauté the onion until it begins to brown. Add the garlic and bell pepper and cook for one more minute. Add all the remaining ingredients and cook until the flavors blend, 20-30 minutes.
Serving suggestion: Garnish with fresh tomato salsa and serve with baked tortilla chips (count) and a large salad.
Makes 4 large servings. Per serving: 257 Calories (kcal); 1g Total Fat; (4% calories from fat); 15g Protein; 47g Carbohydrate; 0mg Cholesterol; 895mg Sodium; 14g Fiber.
January 16
Cathy:
Recipe: This is one I used to make a LOT for breakfast back in the 1980's and after. From: Weight Watchers Favorite Recipes
Bread Pudding
1 slice white break cut into cubes
1 small apple cored, pared and diced
1 cup skim milk
1 egg
1 teaspoon each granulated sugar and vanilla extract
1/4 teaspoon ground cinnamon
dash of nutmeg
Preheat oven to 350F. Spray 2 cup cacasserole with nonstick cooking spray; arrange bread cubes and apple in dish and set aside
In small bowl combine milk, egg, sugar and vanilla and beat until smooth. Pour milk mixture over bread and apple, being sure bread is well moistened; sprinkle with cinnamon and nutmeg. Bake for 35 to 40 minutes (until pudding is slightly browned and a knife, inserted in the center, comes out clean).
Remove from oven and let stand 15 minutes before serving
MAKES: 1 serving
Per Serving: 317 claories, 17 g protein, 7 g fat, 45 g ccarbohydrates, 361 mg calcium, 318 mg cholesterol
Variation: Substitute 2 tablespoons dark raisins for the apple.
NOTE: I used to make this in a ramekin then microwave till done (4 minutes?) It usually ended up with liquid even though the egg cooked. I might try it again with powdered milk and half the water?
January 17
Cherry:
Monster Breakfast Cookie
1/3 cup oats
1 Tbsp corn meal
1/3 cup instant nonfat milk powder
1/4 tsp baking powder
1 Tbsp Splenda
1/4 cup no sugar added applesauce
1/4 tsp cinnamon
dash salt
Drop onto baking sheet sprayed with PAM. ( I use parchment paper)
Flatten into round cookie shape. Bake at 350 for 20 mins until golden.
Core Pancakes
Servings: 2
1/4 cup uncooked oatmeal
1/4 cup Hodgson Mill Yellow corn meal plain
1/2 tsp baking powder
1/4 tsp baking soda
4 packet Equal sweetener (I use 1T Splenda)
1/2 cup plain fat-free yogurt
1/4 cup fat-free egg substitute, or 1 egg
Let the mixture stand for about 20 minutes to soften the cornmeal and oats, then cook in a non-stick skillet sprayed with some non-stick cooking spray.
Jan:
Single serving cake: Cathy... I use 1 box cake mix any flavor ( I like spice or carrot) and 1 box angel food cake mix. You mix them together (dry). When you want to make a cake, in a coffee mug- you put 3 tablespoons cake mix, 2 Tablespoons of water and microwave for 1 minute. I think we figured 2-3 SP per mug.
Beverly:
I always try to find the ff or low fat dairy products. The ff cheeses are getting harder for me to find lately. I always try to keep the ff sour cream on hand, (so far, my local Kroger has it) I use a dab in pancakes, cornbread, on baked potatoes. Also, if I ever make chicken noodle soup, potato soup, or any of the creamed soups, I add about 1/2 block of the ff cream cheese to it just before it finishes cooking. It makes it creamy & delish. It melts well.
The old WW recipe for angel food cake is 1 box of angel food cake mix & one lg can of crushed pineapple. I used to make this often, but haven't made it in a while. I don't know how many sps it is now.
January 18
Judy:
Mixed Berry Breakfast Quinoa
2 very ripe bananas
4 cups water
2 cups quinoa, rinsed and drained
1 - 12 oz package of frozen mixed berries
2 Tablespoons packed brown sugar
2 teaspoons vanilla
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup chopped, toasted walnuts
Place bananas in a 3 1/2 or 4 quart show cooker and mash. Stir in next 7 ingredients (through salt)
Cover and cook on low for 4 to 5 hours or on high for 2 1/2 hours. Sprinkle servings with walnuts.
Makes 8 1 cup servings
244 cal, 5 gm fat (1 gm saturated fat), 1 mg. chol., 76 mg sodium, 43 carbs, 6 gm fiber, 7 gm protein
I like it. To me, quinoa doesn't have much of a taste of it's own. I didn't taste the banana, mainly tasted the vanilla and berries. I think I'd try it without the sugar or at least cut it in half. With the fruit (bananas and berries), I think it would be plenty sweet without the sugar.
Jan:
Taco Seasoning Recipe:
Ingredients:
6 teaspoons chili powder
5 teaspoons paprika
4 1/2 teaspoons cumin
3 teaspoons onion powder
2 1/2 teaspoons garlic powder
1/8 teaspoon cayenne pepper
Directions:
In storage container with tight fitting lid, combine all ingredients; mix well. Seal tightly. Store in cool, dry place for up to 6 months.
Seven teaspoons of mix equal a 1.25 ounce pkg. of purchased taco-seasoning mix.
Dry Ranch Dressing Mix
A dry ranch-style seasoning mix which can be combined with either mayonnaise and milk (for a dressing) or mixed with sour cream, and served as a dip.
1/2 c. dry buttermilk powder
1 tbsp. dried parsley, crushed
1 tsp. dried dill weed
1 tsp. onion powder
1 tsp. dried minced onion
1 tsp. salt
1/2 tsp. dried celery flakes
1/2 tsp. garlic powder
1/4 tsp. ground pepper
1/8 tsp. dried thyme
dash paprika
Combine all ingredients in the container of a food processor or blender and process on high speed until well blended and powdery smooth.
To make Buttermilk Ranch dressing: Combine 1 tablespoon dry mix with 1 cup fat free milk and 1 cup light mayonnaise. Mix well.
To make Cucumber Ranch dressing: 1 tablespoon dry mix, 1 cup fat free milk, 1 cup light mayonnaise, 1 teaspoon celery seed, 1 medium cucumber (peeled, seeded and pureed). Mix well.
To make Thousand Island dressing: 1 tablespoon dry mix, 1 cup fat free milk, 1 cup light mayonnaise, 1/4 cup chili sauce and 2 tbsp. sweet pickle relish. Mix well.
Recipes Jan 12 -18, 2017
January 12
Cathy:
Hot "Fudge" Sauce
From: The Slim Gourmet Cookbook
Author: Barbara Gibbons
Note: This is a sauce I made when losing weight in 1984. I had it on diet ice cream (1 fruit and 1 milk serving for the ice cream) every day.
2 tablespoons unsweetened cocoa
1 tablespoon cornstarch
pinch of salt
1 cup skim milk
2 tablespoons granulated sugar
sugar substitute equal to 3 tablespoons sugar
1 teaspoon vanilla extract
Combine all the ingredients in a nonstick saucepan and stir until dissolved. Heat over a low flame until the mixture simmers; the sauce will thicken as it cools. Only 14 calories per tablespoon.
NOTE: vary your sauce with a little instant coffee, rum, brandy, or mint flavoring
VARIATION:
Sugarless Chocolate Sauce: Dissolve 1 package (4 servings) of diet chocolate pudding mix in 2.5 cups cold skim milk in a saucepan. Heat, stirring constantly, until the mixture thickens. A pinch f salt and a dash of vanilla will improve the flavor. Only 8 calories per tablespoon.
Cindy:
*One of my favorite ways to cook veggies is to grill them. A drop of oil, salt, pepper and toss on the grill. Cauliflower is incredible this way. DS even likes it.
*I love cilantro. Toss a little in with the lettuce when making a salad and it really perks it up. Dill and parsley also work well.
*I love the combo of soy, oyster sauce and a little brown sugar when doing a stir fry.
Cherry:
I like this one, although I usually cut it in half. It's good on roasts or steaks or chops, even chicken.
Rustic Rub – by Emeril
• 8 tablespoons paprika
• 3 tablespoons cayenne
• 5 tablespoons freshly ground black pepper
• 6 tablespoons garlic powder
• 3 tablespoons onion powder
• 6 tablespoons salt
• 2 1/2 tablespoons dried oregano
• 2 1/2 tablespoons dried thyme
Combine all ingredients and store in an air-tight container.
Yield: 2 1/4 cup
January 14
Judy
Homemade -
Salt Free Seasoning- from 500 Low Sodium Recipes – Dick Logue
1 teaspoon chili powder
1/4 teaspoon celery seed
1/2 teaspoon ground nutmeg
1/2 teaspoon coriander
1 teaspoon onion powder
1 teaspoon paprika
1/4 teaspoon garlic powder
1 teaspoon turmeric
22 – 1/4 teaspoon servings (0 mg sodium)
Cindy
This link has several spice combinations. It's designed for chickpeas but could be used on veggies or while cooking
modernparentsmessykids.com/healthy-snack-roasted-chickpeas/
Cherry:
Cathy, when I roast vegetables I'll toss them in about a tbsp of olive oil, some salt and pepper and perhaps some garlic powder, then spread them out on a large pan and roast at 425 or 450. It takes a pretty high temp for them to roast and get browned. I also stir or turn them about half way through, or when they start browning on the bottom. The time varies by the size the veggies are cut.
AND
I always used my smoothies as a snack, not as a meal. I would use a serving (1 cup) nonfat yogurt, 1/2 cup of frozen fruit (my favorite was frozen sweet cherries), a splash of sugar free flavored syrup (usually vanilla) which made a dairy and a fruit serving.
AND
Java Dry Rub
6 tbsp ground coffee
2 tbsp brown sugar
2 tbsp coarse salt
2 tbsp sweet paprika
2 tbsp ground pepper
2 tsp garlic powder
2 tsp onion powder
1 tsp coriander
2 tsp white sugar
Rub on meat, let stand for about an hour
INDIAN MASALA
Makes: About 6 tablespoons
2 1/2 tablespoons paprika
1 tablespoon ground coriander
1 tablespoon ground cumin
3/4 teaspoon pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne
Stir spices until blended.
Notes: Rub onto poultry, vegetables, pork, or beef, and roast or barbecue.
Jan
My favorite smoothie is pineapple, orange juice, apple and parsley. Sometime I add grapes if I have them.
Holly
I’m big on garlic. I have a sensitivity to sodium so I never use salt, even when I make (brown) rice; I sub garlic (generally minced garlic from a jar).
AND
1 packet WW smoothie mix (generally chocolate, once in a while their seasonal flavor choice, but not often at all), banana, other fruit (see below), spinach when it’s handy.
1 cup skim (nonfat) milk
1 packet WW smoothie mix (generally chocolate, once in a while their seasonal flavor choice, but not often at all)
1 tsp oil (just to get one in)
banana (sometimes frozen, generally not)
1 handful (approximately 1 cup) fresh spinach (when I have some in the fridge)
1/2 cup strawberries or blueberries, either fresh or frozen (again, when I have some in the house)
and if no frozen fruit, then some ice cubes
Mix all in the blender. Enjoy.
January 15
Cindy:
I make a dump chili. Fresh ground meat (usually turkey), onions, canned beans, diced tomato, tomato paste, and some chili seasoning. You can add other veggies.
Cherry:
Smoky Refried Bean Soup
(from Fat Free Vegan)
Use the minimum amounts of chipotle chili powder and hot sauce to make this a mild dish or add more to make it as hot as you dare.
1 large onion, chopped
3 - 4 cloves garlic, minced
1 green bell pepper, chopped
1 1/2 cups vegetable broth
1 14-ounce can diced tomatoes (I used fire-roasted)
15 ounces fat free refried beans
15 ounces black beans, cooked
1 cup frozen corn kernels
1 teaspoon cumin
1 1/2 teaspoon smoked paprika
1/8 - 1 teaspoon chipotle chili powder (to taste)
1 teaspoon hot sauce (or to taste)
1/2 teaspoon Mexican oregano (optional)
salt and pepper, to taste
Spray a large, non-stick pot with cooking spray, and sauté the onion until it begins to brown. Add the garlic and bell pepper and cook for one more minute. Add all the remaining ingredients and cook until the flavors blend, 20-30 minutes.
Serving suggestion: Garnish with fresh tomato salsa and serve with baked tortilla chips (count) and a large salad.
Makes 4 large servings. Per serving: 257 Calories (kcal); 1g Total Fat; (4% calories from fat); 15g Protein; 47g Carbohydrate; 0mg Cholesterol; 895mg Sodium; 14g Fiber.
January 16
Cathy:
Recipe: This is one I used to make a LOT for breakfast back in the 1980's and after. From: Weight Watchers Favorite Recipes
Bread Pudding
1 slice white break cut into cubes
1 small apple cored, pared and diced
1 cup skim milk
1 egg
1 teaspoon each granulated sugar and vanilla extract
1/4 teaspoon ground cinnamon
dash of nutmeg
Preheat oven to 350F. Spray 2 cup cacasserole with nonstick cooking spray; arrange bread cubes and apple in dish and set aside
In small bowl combine milk, egg, sugar and vanilla and beat until smooth. Pour milk mixture over bread and apple, being sure bread is well moistened; sprinkle with cinnamon and nutmeg. Bake for 35 to 40 minutes (until pudding is slightly browned and a knife, inserted in the center, comes out clean).
Remove from oven and let stand 15 minutes before serving
MAKES: 1 serving
Per Serving: 317 claories, 17 g protein, 7 g fat, 45 g ccarbohydrates, 361 mg calcium, 318 mg cholesterol
Variation: Substitute 2 tablespoons dark raisins for the apple.
NOTE: I used to make this in a ramekin then microwave till done (4 minutes?) It usually ended up with liquid even though the egg cooked. I might try it again with powdered milk and half the water?
January 17
Cherry:
Monster Breakfast Cookie
1/3 cup oats
1 Tbsp corn meal
1/3 cup instant nonfat milk powder
1/4 tsp baking powder
1 Tbsp Splenda
1/4 cup no sugar added applesauce
1/4 tsp cinnamon
dash salt
Drop onto baking sheet sprayed with PAM. ( I use parchment paper)
Flatten into round cookie shape. Bake at 350 for 20 mins until golden.
Core Pancakes
Servings: 2
1/4 cup uncooked oatmeal
1/4 cup Hodgson Mill Yellow corn meal plain
1/2 tsp baking powder
1/4 tsp baking soda
4 packet Equal sweetener (I use 1T Splenda)
1/2 cup plain fat-free yogurt
1/4 cup fat-free egg substitute, or 1 egg
Let the mixture stand for about 20 minutes to soften the cornmeal and oats, then cook in a non-stick skillet sprayed with some non-stick cooking spray.
Jan:
Single serving cake: Cathy... I use 1 box cake mix any flavor ( I like spice or carrot) and 1 box angel food cake mix. You mix them together (dry). When you want to make a cake, in a coffee mug- you put 3 tablespoons cake mix, 2 Tablespoons of water and microwave for 1 minute. I think we figured 2-3 SP per mug.
Beverly:
I always try to find the ff or low fat dairy products. The ff cheeses are getting harder for me to find lately. I always try to keep the ff sour cream on hand, (so far, my local Kroger has it) I use a dab in pancakes, cornbread, on baked potatoes. Also, if I ever make chicken noodle soup, potato soup, or any of the creamed soups, I add about 1/2 block of the ff cream cheese to it just before it finishes cooking. It makes it creamy & delish. It melts well.
The old WW recipe for angel food cake is 1 box of angel food cake mix & one lg can of crushed pineapple. I used to make this often, but haven't made it in a while. I don't know how many sps it is now.
January 18
Judy:
Mixed Berry Breakfast Quinoa
2 very ripe bananas
4 cups water
2 cups quinoa, rinsed and drained
1 - 12 oz package of frozen mixed berries
2 Tablespoons packed brown sugar
2 teaspoons vanilla
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup chopped, toasted walnuts
Place bananas in a 3 1/2 or 4 quart show cooker and mash. Stir in next 7 ingredients (through salt)
Cover and cook on low for 4 to 5 hours or on high for 2 1/2 hours. Sprinkle servings with walnuts.
Makes 8 1 cup servings
244 cal, 5 gm fat (1 gm saturated fat), 1 mg. chol., 76 mg sodium, 43 carbs, 6 gm fiber, 7 gm protein
I like it. To me, quinoa doesn't have much of a taste of it's own. I didn't taste the banana, mainly tasted the vanilla and berries. I think I'd try it without the sugar or at least cut it in half. With the fruit (bananas and berries), I think it would be plenty sweet without the sugar.
Jan:
Taco Seasoning Recipe:
Ingredients:
6 teaspoons chili powder
5 teaspoons paprika
4 1/2 teaspoons cumin
3 teaspoons onion powder
2 1/2 teaspoons garlic powder
1/8 teaspoon cayenne pepper
Directions:
In storage container with tight fitting lid, combine all ingredients; mix well. Seal tightly. Store in cool, dry place for up to 6 months.
Seven teaspoons of mix equal a 1.25 ounce pkg. of purchased taco-seasoning mix.
Dry Ranch Dressing Mix
A dry ranch-style seasoning mix which can be combined with either mayonnaise and milk (for a dressing) or mixed with sour cream, and served as a dip.
1/2 c. dry buttermilk powder
1 tbsp. dried parsley, crushed
1 tsp. dried dill weed
1 tsp. onion powder
1 tsp. dried minced onion
1 tsp. salt
1/2 tsp. dried celery flakes
1/2 tsp. garlic powder
1/4 tsp. ground pepper
1/8 tsp. dried thyme
dash paprika
Combine all ingredients in the container of a food processor or blender and process on high speed until well blended and powdery smooth.
To make Buttermilk Ranch dressing: Combine 1 tablespoon dry mix with 1 cup fat free milk and 1 cup light mayonnaise. Mix well.
To make Cucumber Ranch dressing: 1 tablespoon dry mix, 1 cup fat free milk, 1 cup light mayonnaise, 1 teaspoon celery seed, 1 medium cucumber (peeled, seeded and pureed). Mix well.
To make Thousand Island dressing: 1 tablespoon dry mix, 1 cup fat free milk, 1 cup light mayonnaise, 1/4 cup chili sauce and 2 tbsp. sweet pickle relish. Mix well.
