I thought it would be easier to keep all the recipes here!

I will be posting at least a few new ones a week!

If you have any favorite recipes, meal/snack ideas, please feel free to post them!!!

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SAMPLE MENUS: :hungry:

Menu 1

Breakfast: omelet, lf cheese, veggie of choice stirfryed

2 slices of canadian bacon/turkey bacon

spray butter or spray olive oil

Salsa or hot sauce

coffee or tea, lf milk, splenda

Snack: String cheese or cheese stick

Lunch: salad,veggies, cheese, olives, dressing

or Tuna salad with Real Mayo, onion, tomato

Snack: 15 cashews or almonds

Dinner: Stir fryed veggies with chicken or beef with refried Beans

salad with any trimmings from the list

Evening Snack (if needed): sugar free Jello

Sugar Free Fudgesicle

Low fat ricotta Desserts (I bake mine; pureed ricotta cheese, a little milk, vanilla/almond/lemon/sugar free pudding or jello) then I put it to cool in the fridge. I also like it for a quick to go Breakfast. VERY FILLING!!!

Ricotta Dessert Tips: Use a blender/magic bullet, blend 2 to 1 (1 cup ricotta to 1/2 cup cottage cheese, vanilla, splenda, milk, can add sugar free instant pudding or any flavor, and 1 egg; bake at 325 degrees for 15-20 minutes! Put to cool in fridge!

:hungry:

Menu 2

Breakfast: scrambled eggs and cold cuts/low fat sausage/Morning Star Sausage

Snack: yogurt (with Splenda)

Lunch: A lettuce leaf with cream cheese or mayo smeared on it, cold cuts, and cheese slices, rolled up

Snack: 30 pistachio nuts

Dinner: Salmon, veggies/salad

Snack: Sugar Free Fudgesicle

:hungry:

Menu 3

Breakfast: Eggs and Soyrizo (look in soy aisle or health food store. Like chorizo, but made with soy and DELICOUS!!!!!!!!!!!!!

Snack: 1 Tbsp. Peanut Butter

Lunch: Lentil and beef stew with veggies

Snack: Tomato salad with onions, mozerella cheese and balsamic vinegrette dressing (also makes a nice lunch)

Dinner: London Broil with salad/veggies

Snack: yogurt

:hungry:

Menu 4

Breakfast: eggs over easy (I sometimes steam mine in tomato sauce and they absorb the tomoto flavor-GOOD!!!!)

Snack: celery with cream cheese

Lunch: 99% fat free chili beans/ homemade chili beans or black beans topped with cheese

Snack: cold cuts with cheese

Dinner: Eggplant lasagne (slice thinly, dip in egg whites and sautee in spray butter), low sugar spaghetti sauce, cheese, bell peppers and bake)

Snack: 1 tbsp. of sugar free peanut butter

:hungry:

Menu 5

Breakfast: Egg Fritata and cheese/veggies

Snack: Turkey meat roll up

Lunch: Greek salad, olives, feta, tomatoes, onions, dressing

Snack: Cheese

Dinner: Chicken with balsamic dressing/salad/veggies

Snack:ricotta dessert (you can use key lime sugar free jello)

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Menu 6

Breakfast: Western egg omelet, green chilis, low fat sausage

Snack: Hummus

Lunch: Ceviche; crab meat, shrimp, onions, tomato, cilantro, V8 or spicy clamato

Snack: yogurt

Dinner: Poached Salmon

Snack: baked ricotta cheese dessert

:hungry:

Menu 7

Breakfast: veggie Quiche ( with items from phase 1)

Snack: cottage cheese

Lunch: tuna salad

Snack: hummus/laughing cow cheese

Dinner: Grilled Mahi Mahi/ roasted eggplant/ oriental cabbage salad

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Extra Lunch/Dinner Ideas: Grilled chicken salad; cobb salad with boiled eggs/real bacon bits/cheese/olives; grilled salmon; lean ground meat with olives or veggies; grilled sirloin hamburger patty with cheese, mayo, mustard wrapped in lettuce; garbanzo salad; lean ground meat with pinto beans, lf sour cream, salsa and cheese

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SOME REALLY GOOD RECIPES:::

LASAGNE IN A BOWL

This is an assembled "lasagna", with all the lasagna flavors, but created individually in each person's dish, in a fraction of the time. It can also easily be made into spinach lasagna, eggplant lasagna, zucchini lasagna, etc, by putting a vegetable layer in over the meat. If your diet allows, use any kind of whole-grain Pasta. This recipe is easily adaptable to family members with different tastes and nutritional needs.

INGREDIENTS:

• ground meat, cooked and drained (1 lb makes about 6 servings)
  
• Per Serving:
  
• 1/3 C ricotta cheese
  
• 1/2 C sugar-free spaghetti sauce
  
• 1/4 C shredded mozzarella cheese
  
• 2 T parmesan cheese
  
• 1 C cooked spaghetti squash, or other low carb pasta alternative*

PREPARATION:

1. Cook the "pasta alternative", be it spaghetti squash or something else

2. Cook the meat with salt and pepper to taste. Drain off the fat.

3. Heat the ricotta (microwave works best)

4. Layer in bowl: pasta alternative, ricotta cheese, ground meat, mozzarella, sauce, parmesan.

Nutritional Information (with spaghetti squash): 19 grams ink ecc effective carbohydrate plus 3 grams Fiber, 38 grams Protein, and 435

calories.

EASY DILL SALMON

love this grilled salmon recipe - it's so easy and so delicious. It is one of those that we often serve to guests. Don't be afraid to put all that greenery on the grill - it works fine. The original recipe has brown sugar in it. If it fits into your diet plan to use a small amount - each packed teaspoon has 4 grams of carbs, and you need about 1-2 teaspoons sprinkled over each pound of salmon.INGREDIENTS:

• Salmon filet(s) - try to get pieces that have about an even thickness (can use steaks if you want)
  
• Artificial sweetener or brown sugar - about 1-2 teaspoons per pound of salmon
  
• Balsamic vinegar
  
• 1 bunch fresh dill (Works for up to 3 lbs or so of salmon)
  
• Salt, peppers, olive oil
  
• Oil with high smoke point for grill (such as vegetable oil or spray)

PREPARATION:

1) Sprinkle brown sugar or sweetener over salmon. Sprinkle balsamic vinegar and salt over it as well.

2) Chop up dill. Drizzle enough olive oil over it to coat - a Tablespoon or so. Add black pepper and salt to the pile and toss with your hands, then cover the fish.

3) The salmon should ideally sit at least half an hour, but it isn't essential.<SCRIPT>zSB(3,3)</SCRIPT>

If it's going to be longer, put the fish in the refrigerator and remove half an hour before cooking. It can even marinate overnight.

4) Get the grill good and hot. If it's a charcoal fire, only put the coals under one side of the grill.

5) Oil the grill (I like to use paper toweling on tongs), and put the salmon on, skin side down.

6) If you plan to eat the skin itself, flip after about 2 minutes, or until skin is a bit crispy. If you don't care about the skin, let it cook until you see the fish turn opaque about half-way up, about 3-4 minutes. Flip with grill tongs, or tongs plus spatula. If the skin stays on the grill, no matter, just flip the fish to the place just beside the skin. If you want to eat the skin, remove it with tongs at this point. Otherwise, let it burn and it will be easier to remove.

7. Cook about 2-3 minutes and check to see if the fish is done. It should flake easily with a fork, but it doesn't have to be opaque all the way through unless you want it to be. If it isn't done, turn down the gas or move to the cooler part of the grill to finish cooking.

The dill actually stays with the fish better than you think it will, but some will fall off and burn. No problem.

Nutritional Information:If using 1.5 pounds of salmon and no sugar, each of 5 servings will have 1 gram effective carbohydrate plus .5 gram fiber, 28 grams protein, and 218 calories.

OVEN BAKED SALMON

This cooking technique is something of a miracle. The fish bakes at a low heat right on the platter you will serve it on. No pans to wash! You will know it is done when the fish flakes, but it doesn't change color as much because it keeps its moisture - no more dried-out fish! And it is so flavorful!

INGREDIENTS:

• 1 salmon filet - about a pound
  
• 2 - 4 T fresh herbs, chopped (thyme or dill is nice, but anything you like is probably good)
  
• 1/2 t pepper
  
• 1/2 t salt (a bit more if Kosher, or if fish is skinned)
  
• 1 teaspoon oil, if that - you just need a very thin film

PREPARATION:

I first saw this technique used on this segment of Jacques Pepin's TV show "Fast food My Way". He does his a bit fancier, by removing the skin. This is not necessary, unless you don't want the unsightly skin hanging around your elegant buffet. The meat lifts right off the skin after it is done. It is a good idea to run your hand over the filet and make sure there aren't a bunch of bones, but frankly I don't always do that either - I figure people can pick out their own bones. If you do pick out the bones, it makes it easier if you drape the filet over something convex like a bowl - they stick right out when you position this fish this way.

1. Heat the oven to 200 F. (not a typo)

2. Chop up the herb, and mix it with the salt and pepper. I happen to have lemon thyme in my garden, and it is my favorite for fish, but regular thyme or any herb you like works fine - even parsley. If you want to use more, that's fine, and sometimes I mix in a a tablespoon or so of sesame seeds.

2. Smear the oil on an oven-proof serving platter, and put the fish on top. If the filet is skinned, put some salt and pepper on both sides, otherwise just put the fish skin side down and season the top. I usually run my oily hand from the platter-smearing over the fish so the seasoning will stick a bit better.

3. Bake for about 40-45 minutes, until salmon flakes. You won't believe how good it is. I usually serve it with a sort of homemade tartar sauce mixing mayonnaise, lemon zest and juice, some of the same herb I used on the fish, capers, and a very small amount of hot sauce. I do it to taste, but I'll figure out a recipe soon and link it.

Nutritional Information: Figuring three servings per pound, each has zero carbs, 30 grams of protein, and 230 calories.

CHICKEN MARSALA

Usually the meat in chicken Marsala (or Veal Marsala) is pounded flat and floured. You don't need the flour (although you can sprinkle a bit over the meat if you like, for not a big carb count and it will help in browning). Although pounding the meat out helps it cook more quickly, you don't have to do it. I often use chicken breast tenderlions (quicker and less expensive) and sometimes cut them up for ultra-fast cooking. Be sure to use dry Marsala wine, not sweet, for low carb cooking.

INGREDIENTS:

• 1 lb boneless skinless chicken breasts
  
• 1 small onion
  
• 1 cup mushroom slices
  
• 3 T (or so) olive oil
  
• 1/2 cup dry Marsala wine
  
• 2 T minced Italian (flat leaf) parsley
  
• Chicken broth or Better than Bouillon

PREPARATION:

1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.

2. Heat oil in skillet and add chicken.<SCRIPT>zSB(3,3)</SCRIPT>

Cook until done, remove, and cover with foil.

3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1-2 minutes.

4. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of broth. Taste, and adjust seasonings. If it needs more salt, this is a good place to add a little Better Than Bouillon, if you have it, for the chicken flavor and salt.

5. Pour vegetables and sauce over chicken, and sprinkle with parsley.

Nutritional Information: This can make 3 or 4 servings. For 3 servings each has 3 grams effective carbohydrate plus one gram fiber, 36 grams protein, and 336 calories

Cincinnati Chili

INGREDIENTS:

• 2 lbs ground meat (I use half turkey and half beef)
  
• 1 medium onion, chopped finely
  
• 4 cloves garlic or 2 teaspoons garlic powder
  
• 3 T chili powder (depending upon the heat of the powder and your taste)
  
• 1 teaspoon allspice
  
• 1/8 teaspoon cloves
  
• 2 teaspoons cinnamon
  
• 1 T paprika
  
• 1 T Worcestershire Sauce.
  
• 1 oz unsweetened chocolate
  
• 2 bay leaves
  
• 1 Tablespoon beef Better Than Bouillon or 3 bouillon cubes
  
• 1 15 oz can tomato sauce
  
• 1 T red wine vinegar (optional and traditional)
  
• 1/4 C red wine (very optional and very non-traditional)

PREPARATION:

Originally, the meat for the chili was boiled instead of browned. This gives a different consistency to it - the pieces of meat are very small and separated - no clumps. Most recipes I've seen do brown the meat with the onions, though.<SCRIPT>zSB(3,3)</SCRIPT>

This is the way I do it, which is kind of a cross between the two:

Put the meat and onions in a stock pot or large deep frying pan, and cook for 5 minutes, then add about 2 cups of Water and mix and chop with a spatula until the hamburger is pretty well broken up. Then add the rest of the ingredients and simmer for 45-60 minutes. Correcting the seasoning at the end is important. Although Cincinnati chili isn't supposed to be super-spicy, you can add heat if you like, or a little vinegar to perk up the flavor, or salt, or a bit of sweetener if it's harsh.

In Cincinnati, you can have it as above with or without cheese and/or onions. Or you can have:

Two-way chili - on spaghetti (we use spaghetti squash)

Three-way chili - on spaghetti with cheddar cheese

Four-way chili - on spaghetti with cheese and onions

Five-way chili - all of the above, plus kidney Beans

Nutritional Information Each of 8 servings has 6 grams effective carbohydrate plus 2.5 grams fiber, 23 grams protein, 13 grams fat, and 240 calories

<!--/gc-->FLAX MEAL pizza BREAD

This is a variation of my flax meal focaccia bread. It makes a pizza that is about 12 inches in diameter, although you can spread it thinner and larger if you want.

INGREDIENTS:

• 1 and 1/2 C flax seed meal
  
• 2 teaspoons baking powder
  
• 1 teaspoon salt
  
• 1 teaspoon oregano
  
• Sweetener to equal about 1 Tablespoon of sugar
  
• 3 Tablespoons of oil
  
• 3 eggs
  
• `1/2 C water

PREPARATION:

Preheat oven to 425 F.

1. Mix dry ingredients together.

2. Add wet ingredients, and mix very well.

3. Let sit for about 5 minutes to thicken.

4. Spread on pan (I put it on a silicon mat or greased parchment paper).

5.

Bake for 15-18 minutes until cooked through, then add toppings and cook until they are done.

Nutritional Analysis: Whole crust has 7 grams of effective carbohydrate, plus 52 grams fiber, 47 grams protein, and 130 grams fat.

CRUSTLESS QUICHE

Making a crustless quiche is not much different than making a regular quiche. Actually it's easier, as there is one less thing to fiddle with. You do need some fat in the recipe to make it easy to remove from the pan, but unless you are making a super-low-fat version (using fat free milk, for example), you don't need to worry about greasing the pan.

Difficulty: Easy

Time Required: 20 minutes

Here's How:

1. Prepare the solid ingredients - sauté and season any raw meats and vegetables. About 1 to 1½ cups of these work well for one quiche - more if there is no or little cheese. About 1½ to 2 cups total solid ingredients for a 9" pie pan is about right.
   
2. Spread meats and vegetables into a deep-dish pie pan.
   
3. Spread shredded cheese on top of the other ingredients.
   
4. Make the custard, using either a bowl with whisk, or (my favorite) a blender. A standard quiche might use 4 eggs to 1 and 1/2 cups of liquid, and this amount works well for a deep-dish 9" pie pan. You can use cream, milk, unsweetened soy milk, or a combination. Include seasonings as desired. I usually use salt, pepper, an herb or two if not already in the pan, and perhaps some dried mustard powder.<SCRIPT>zSB(3,3)</SCRIPT>
   Pour the custard over the solid ingredients, and put onto center rack of 375 F. oven for 30-45 minutes.
   
5. Begin checking at half an hour. You want the outside to be done (a knife inserted comes out clean), but the center will be soft. (It will continue to cook after removing from oven.)
   
6. Remove from oven. The center will cook in a few minutes. You can eat it warm, cold, or room temperature.

Tips:

1. Make sure all ingredients other than the egg are fully cooked before adding to the pan.
   
2. When layering ingredients, heaviest go in first, and cheese last.
   
3. If top is browning too fast, cover with foil.
   
4. Sprinkling the top with paprika is a nice touch.

What You Need:

• 9" pie pan (Pyrex works well, or dark metal. Shiny metal isn't as good.)
  
• Whisk or blender
  
• Eggs
  
• Other ingredients as desired

TOFU SCRAMBLE

This is Terri's tofu scramble recipe. Her family often has it for Sunday breakfast. It is vegan and delicious. [Note from Laura: Because I like a little more salt than Terri, I added a bit more soy sauce when I was heating it all together at the end. Also, I found leftovers are good sprinkled over a salad.]

INGREDIENTS:

• l lb. firm tofu
  
• 2 Tbs nutritional yeast
  
• ½ tsp turmeric
  
• 2 tsp low sodium tamari or soy sauce
  
• 1/8 tsp cayenne pepper
  
• 1/8 tsp black pepper
  
• 1 stalk broccoli, chopped very well
  
• ½ bell pepper, diced
  
• ½ onion, diced
  
• 2 slices Fakin’ Bacon (tempeh bacon substitute), chopped small
  
• 1 Tbs canola oil (or other mild-flavored oil)

PREPARATION:

Drain the tofu. Cut it into pieces and put it into a small mixing bowl. Add the nutritional yeast, turmeric, tamari/soy sauce, cayenne and pepper. With a fork, mash it all up until there are no big chunks.<SCRIPT>zSB(3,3)</SCRIPT>

You can use it right away, but for the best flavor, cover with plastic wrap and refrigerate overnight.

In a frying pan, heat the canola oil and add the Fakin’ Bacon. Sauté until the pieces are brown and crispy. Add the vegetables and stir-fry until they are tender. Add the tofu mixture and stir-fry until the tofu is heated through. Serves four.

Nutritional Information: Each of 4 servings has 9 grams effective carbohydrate plus 4 grams fiber, 24 grams protein, and 250 calories.

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EASY EGGS FLORITINE

This is a really easy recipe, and loaded with Vitamins, antioxidants, fiber, and protein. I love it for lunch, and it would even make a complete dinner. You can serve 1 or 2, depending upon the number of eggs. One person may find this to be too much spinach, but I have no problem with it personally.

You'll need a skillet with a lid for this recipe. Non-stick is best.

INGREDIENTS:

• 1 10 oz package chopped frozen spinach
  
• 3-6 eggs
  
• 1 T cheese per egg - can be low fat for South Beach and Zone, or full fat - parmesean is nice
  
• Seasonings to taste (I like salt, pepper, and just a sprinkle of nutmeg)
  
• Cream (optional)

PREPARATION:

1. Thaw spinach - can do it with a little water in the pan if you want.(skillet with lid). Spread spinach over bottom of pan. Add a little water if there isn't any.

2. Season spinach however it strikes your fancy.

3. When spinach is hot, crack eggs on top. Salt and pepper the eggs and put the lid on. In a few minutes, the eggs will be steam-cooked.

4. When they are almost how you like them, sprinkle the cheese on top of the eggs and put the lid back on until the cheese is melted.

5. For a deluxe effect, drizzle cream over all.

Nutrional Information for Easy Eggs Florentine made with 3 eggs, 2 T shredded parmesean, and no cream:

356 calories, 7.3 ECC, 31.5 grams protein, 6.6 grams fiber , 20 grams fat (7.5 gm saturated). Very high in folate, riboflavin, Vitamin A, Vitamin B12, magnesium, manganese, phosphorus, and selenium. High in niacin, pantothenic acid, vitamin B6, Calcium, copper, Iron, and zinc.

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