Healthy Recipes
 

Please post good healthy recipes here for people like me who need ideas!

Rules:

Low or No Sugar
Low or No Sugar Substitute
Low or No Bad Fat
Low or No Salt




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REALLY Good Veggie Soup (not vegetarian)

Ingredients:

*10 Cups Water
*2 Bunches Leeks
*1 Bunch Asparagus
*1 Whole Garlic
*1 Whole White Onion
*5 Carrots cut-up
*5 Celery Stalks Cut-up
*2 Cans Water Chestnuts (drained)
*White Pepper
*Black Pepper
*Cayenne Pepper
*Salt
*Extra Virgin Olive Oil
*3 Chicken breasts (skinless and boneless)

Instructions:

Cut up all the veggies into manageable sizes. I suggest dicing the onion, garlic (crush it first), carrots and celery. Water chestnuts don't need any extra work. Remember to wash the leeks carefully - you can use both the bulb and the stalks but smell them first to determine which parts you want to use (they're very pungent).

In a big stew pot (or anything big enough to hold the ingredients) put the water in to boil on high. When the water boils, start adding all the vegetables. Turn the heat down to medium high and let it the veggies boil for 5 minutes, covered.

Toss in all three chicken breasts. Cover and boil for another 5 minutes. Take the breasts back out and dice them (they may still be pink inside). Put the pieces back into the pot.

Add 4 dashes of salt, 3 dashes of white pepper, 2 dashes of cayenne pepper and as much black pepper as you can take. Turn down the heat to a simmer (about medium). Cover and simmer for ten minutes. Add 4 tablespoons of olive oil and stir well. Check to make sure the chicken pieces are thoroughly cooked and the carrot pieces are tender.

Taste the water and add extra salt, spices and olive oil to taste.

Summertime Salsa
 

My mom makes this for when we are hanging out by the pool! Soooo tasty!


Summertime Salsa

3 (15 ounce) cans black Beans, drained and rinsed
1 (11 ounce) can Mexican-style corn, drained
2 (10 ounce) cans diced tomatoes with green chile peppers, partially drained
2 tomatoes, diced
2 bunches green onions, chopped

Instructions:

1. In a large bowl, mix together black beans, corn, and diced tomatoes with green chile peppers.
2. Add freshly diced tomatoes and onion. Mix gently, cover, and refrigerate for at least 8 hours before serving.

Serving Suggestion: Garnish with cilantro leaves and lemon wedges. Reduced fat or baked chips optional.

Makes 40 servings.
Nutritional breakdown per serving: Cal 41, Pro 2.4g, Carb 8.2g, Fat .2g, Fiber 2.5.

There are a lot of good resources on the Health section of the Food Network website.

My Dr., Dr. Bob said if it tastes good, spit it out! That is how you lose weight.

Yeow right, no Home Made Icream, Pie, Taters, Cheese, Snacks.:rolleyes:

Aint happen!:D

Oh Tom! Clearly, you haven't eaten at my house. Food tastes good. Don't psyche yourself out.

Recently started South Beach, here's some of my favorites so far:

Spaghetti Squash with Alfredo Sauce VERY LOW FAT and NO CARBS!
You can add chicken or shrimp and whatever vegetables you'd like. I added shrimp- I buy a big bag of them pre-frozen, awesome because you can just take out however many you need, thaw them, and throw 'em in.

Spaghetti Squash- cut in half (cutting it is a beotch, need a big knife and a strong arm). Scrape out the seeds and pulp. Put both halves face down in a microwave safe dish (I used a pyrex baking dish) with 1/4 inch of water. Poke some holes in the rind. Cover with plastic wrap. Microwave for 13-15 minutes.
When it's done, just get a fork and scrape out the squash, it comes out in strands.

Sauce:
1 8 oz fat free cream cheese
1 stick of fat-free I Can't Believe it's Not Butter
1/2 cup milk (I use skim)
3/4 cup freshly grated Parmesan
pepper to taste
garlic powder to taste (I should've added more, I LOVE garlic- might also saute some garlic first before making the sauce)

Throw all the sauce ingredients in, stir constantly until everything melts. Spoon over the squash and whatever else you want to throw in.

The sauce is pretty rich, it's a low-fat version of Olive Garden's recipe. It's amazing how rich it is with the only real fat being from the parm.
I've had the spaghetti squash with red sauce before and didn't really like it, the textures together didn't do it for me.

This recipe is Phase 1 of SB approved, as is the rest:


Peanut Butter Cookies
1 cup all natural peanut butter
1 cup granulated Splenda
1 egg
vanilla to taste

Mix it all up, drop onto cookie sheet- make sure to flatten with your fork (can dip fork in Splenda if you'd like), bake at 325 for 10-12 minutes. They're kinda crumbly, but good. Keeping in the fridge helps, some people also freeze them.
Other versions: some people put in 1/4 cup ricotta and 3/4 cup PB to give it a more chewy texture (I haven't tried this yet, not sure how they turn out), others put in some cocoa to have a chocolate flavor)

Peanut Butter Fudge Cream
Not it's official name, but I don't know what to call it.
As most SB dieters know, Fudgesicle fat free no sugar added fudgsicles are awesome!
1 of those fudgesicles- let melt somewhat, can nuke for a few secs
1 tbs natural PB
1 tbs lt cool whip
Mix it up, put in fridge or freezer for awhile, consume. Yummy

Mock French Toast
Made these this morning, not bad, taste more like sweet eggs, lol.
1 cup part skim ricotta
2 eggs
2 packets of Splenda
cinnamon
nutmeg, if you like it.
Blend in blender- helps break down the grittiness of the ricotta. Cook over medium to low heat in a non stick pan. Takes awhile, don't turn it (pour like pancakes) until it looks a little dryish on top.


Cheese Crisps
Get your favorite low fat cheese- cheddar is the best, can also use mozarella or freshly grated parmesan.
Some people make it in the microwave- if you do this, use parchment paper or else they'll stick.
Or I put it in the oven- 350 and used a silpat on a cookie sheet (this is the BEST option, comes right off). Cook until bubbly and browning at the edges- less if you want something chewy, more if you want more crispy.
Great snack, the cheddar tastes a lot like cheese nips

The American Heart Association has some awesome cookbooks with great recipes...we are learning to use them at our house!!! All of these are "heart healthy" recipes and are lower in salt, fat, etc per serving. I beleive you can also find some on their website as well.

This is all I've cooked out of since Mr. Trojangal's diagnosis especially since we can't have salt anymore. Threw the salt shaker out of the house!!

Here's one that went over REALLY well if you like potatoes--using the two types really brings out a contrast in flavor. Good substitute for our traditional french fries...

Roasted Red and White Potatoes

Olive oil spray

2.5 lbs of small potatoes--red and another flavor--yukon gold are great!

1 tbsp fresh rosemary or 1 tsp dried
1 large sweet onion
fresh ground pepper to taste

Preheate oven to 425 and spray a large baking pan with olive oil spray.

Cut potatoes into 1 inch cubes and pat dry with a paper towel. In large bowl, combine potatoes with all ingredients except onion. Spread in a single layer in pan.

Roast for 20 minutes, stirring and shaking pan after 10 minutes.

Cut onion into 1 inch cubes. After potatoes have cooked for 20 minutes, add onion and bake an additional 20 minutes or until potatoes are browned and tender when pierced with a fork.

Serving size 1/c per serving--serves 6--
Calories: 94
Carbs 20 g
Fat 1 g
Sodium 77 mg


Three cups of the potatoes can be put aside to make "healthy" potato salad later in the week. Just mix with 2 Tbsp light/nfat sour cream, 1 TBSP light mayonnaise 1/2 c. chopped celery 2 tsp. cider vinegar and 1/2 to 1 tsp German mustard.

Ok - this is going to sound crazy!

I've been putting Garlic Hummus on Ezekial Bread and it's REALLY good!

Ezekial Bread is a great answer to low-carb diets. It is made from sprouts instead of seeds and it's quite good for the body.

Would it really be low salt?

Cooking Light (the magazine) has some great recipies

[QUOTE]Originally posted by kddani
[B]Recently started South Beach, here's some of my favorites so far:

Spaghetti Squash with Alfredo Sauce VERY LOW FAT and

Spaghetti Squash- cut in half (cutting it is a beotch, need a big knife and a strong arm). Scrape out the seeds and pulp. Put both halves face down in a microwave safe dish (I used a pyrex baking dish) with 1/4 inch of water. Poke some holes in the rind. Cover with plastic wrap. Microwave for 13-15 minutes.
When it's done, just get a fork and scrape out the squash, it comes out in strands.[QUOTE]


After you cut the squash in half you can put the halves in water to boil, does the same...... it's a quite tasty meal!!!!

[QUOTE]Originally posted by emleepc
[B][QUOTE]Originally posted by kddani
Recently started South Beach, here's some of my favorites so far:

Spaghetti Squash with Alfredo Sauce VERY LOW FAT and

Spaghetti Squash- cut in half (cutting it is a beotch, need a big knife and a strong arm). Scrape out the seeds and pulp. Put both halves face down in a microwave safe dish (I used a pyrex baking dish) with 1/4 inch of water. Poke some holes in the rind. Cover with plastic wrap. Microwave for 13-15 minutes.
When it's done, just get a fork and scrape out the squash, it comes out in strands.

Quote:

After you cut the squash in half you can put the halves in water to boil, does the same...... it's a quite tasty meal!!!!

What kind of seasoning do you use if any?

Nothing on the squash itself, because I make the alfredo sauce with it. I've never eaten it without sauce, so i'm not sure what would be good. But as for the Alfredo... definitely better to sautee garlic in the pan right before you make the sauce! And when I made it the other day I added a pack of crab meat (beware the imitation crab meat- LOADED with carbs!). Ends up like crab alfredo at Red Lobster