Our Recommended Recipes

                                      
Asparagus and Parmesan-Egg Crumb Topping                  Berry Whey Protein Smoothie

                                             
Black Bean and Turkey Sausage Soup                                 Cherry Almond Chocholate Clusters

                                            
Chicken & White Bean Soup                                             Chunky Guacamole

                                            
Crustless Spinach Quiche                                                 Garlic Basil Shrimp

                                            
Lime-Jalapeno Chicken                                                     Poached Salmon with Lemon Mint Tzatziki

                                            
Raspberry Jazz Spinach Salad                                            Roasted Onion Soup

                                            
Roasted Tomato Dressed Romaine Salad                             Strawberry Smoothie

                                    
Turkey Roll-Ups

Other Recipes...

Recipes for Wellness

Balsamic Vinaigrette

¼ c. Aged Balsamic Vinaigrette

1 tsp. Salt

1 tsp. Pepper

1-2 tsp. Dark Brown Sugar or Splenda

2 Garlic Cloves

¾ c. Extra Virgin Olive Oil; add a little at a time while blending with Blender

Poached Flounder

  4 flounder filets, 3-4 oz. each

  1 medium sweet onion

  1 lemon        

  8 pats of butter, thin!   

  ½ cup white wine

  ¼ cup water

  Fresh thyme

  Salt and pepper

   Preheat oven to 400 degrees

  Arrange flounder flat in a 13x9 casserole dish.

  Place one sprig of thyme on each piece of fish, add salt and pepper lightly.

  Slice 8 thin pieces of onion from the middle, and remove all but the three outer rings.

  Place two rings on each piece of fish.

  Slice the lemon the same way and place inside the onion rings.     

  Place a pat of butter on each lemon.

  Gently pour the wine over everything, add the water to the bottom of the dish.

  Bake 15-20 minutes or until fish is flaky and translucent.

  Serves 4

Crab Cakes

16    Ounces canned or fresh crab or salmon (do not use imitation)

1         TBS. Low Fat Mayonnaise

1   egg

1 cup chopped celery, onion, and red pepper

1 tsp Old Bay Seasoning

½ tsp Worcestershire Sauce

½ tsp. Dijon Mustard

     Make into four patties and place on foil-lined pan.  Bake approximately 20 minutes at 400 degrees. Serve with Dijon Mayo and mixed green salad with Balsamic Vinaigrette

     Serves 2; 6 carbohydrates

Lasagna

12oz.low fat cottage cheese

15 oz. part skims ricotta

1 egg

2 TBL. Dried parsley

1/4 cup shredded Parmesan cheese

3-4   Garlic cloves, pressed

12 oz. tomato paste

15 oz. tomato sauce

½ cup water

½ TBL. Dried parsley

2 tsp. dried oregano

12 oz. organic mozzarella

½ -3/4 head steamed cabbage

1 ½ lb. Ground Bison or Ground Turkey

1 tsp. Olive oil

1 large onion, chopped

Salt, pepper, oregano and garlic powder to taste

     Steam cabbage leaves in conventional steamer until tender, cool and drain.  Combine the first five ingredients; add 1 clove of garlic.  Mix ingredients and refrigerate.  Sauté onion in olive oil until barely transparent.  Set aside.  Brown ground beef and add cooked onions, drain meat and set aside away from heat.  In a saucepan warm tomato paste, sauce, water, oregano, and two garlic cloves.  Add ground beef and simmer 10-20 min.

     In a greased 9X 11-casserole dish layer tomato sauce mixture, cabbage leaves, ricotta cheese and mozzarella (do not be stingy). Repeat layer twice, bake at 350 degrees for 20 minutes and cover, and bake approximately 15 more minutes.

 Serves 6-8; 9 carbohydrates and 8 proteins

Squash Casserole

6 medium squash, sliced

2 cups sliced onion

1 tsp. Earth Balance Natural Margarine

1 cup low fat shredded cheese.

Salt and pepper to taste

Sauté the squash and onion in butter 5 minutes. Add salt and pepper. Pour into casserole dish and top with cheese bake 20 minutes at 350 degrees.

Serves 6-8.  ½ cup serving = 6 carbs

Baked Onion

1 medium Vidalia onion

1 .2 ounce shredded low fat Colby jack or cheddar cheese

1 TBL. Pederson, natural bacon bits

Cut one medium onion into quarters and place on a plate in the microwave. Cook for approximately 3 minutes. Top onion with shredded cheese and bacon bits and cook for one additional minute. (This is a good alternative to potatoes.)

Meatloaf

2 crushed Wasa Crackers; try Fiber Rye (found at Publix)

1/3c.milk

1 tsp. Earth Balance or Smart Balance

3 pounds lean ground bison, turkey and/or veal,

1 large bell pepper, minced

½ chopped onion

6 Large garlic cloves

1 Tsp. dried Thyme

2 large egg whites, lightly beaten

1 TBL. Worcestershire sauce

1 Tsp. Paprika

1 Tsp. salt

1 TBL. Black Pepper

2 TBL.  Salsa or low sugar catsup, and mustard

Mix the Wasa crackers and milk in a small bowl and set aside.   In a skillet sauté onion and pepper in butter. Add onion and peppers to all other ingredients except bacon and salsa and mix lightly. Place meat loaf in glass pan on a rack and top with bacon and salsa. Bake approximately 1-¼ hours. Remove from oven and cool.

5.9 carbs, serves 6 (make 2 small loafs and freeze 1)

Feta Chicken with Peppers

4 boneless chicken breasts

8 oz. crumbled feta cheese, (plain, and tomato-basil, garlic-herb all work well)

1 red pepper, chopped medium

1 yellow pepper, chopped medium

¼ cup olive oil

½ tsp. garlic powder

½ tsp. onion powder

¼ tsp. black pepper

¼ tsp. salt

Arrange chicken breasts in a baking dish small enough so there are no gaps between or on the sides of the chicken.  Combine all remaining ingredients and spread on top of the chicken.  Bake at 350 degrees until chicken is done. (Approximately 25 minutes)  Carefully spoon or spatula chicken on plate, keeping the peppers and cheese on top.  If desired, use ¼ cup of the drippings, 1 cup of chicken bullion to make sauce.  Bring to a boil and thicken with 1/8-cup water and 2 TBL. Cornstarch.  You may also try crumbled bleu cheese for a variation of flavor.

  Serves 4   (5 carbohydrates)

Desserts for Wellness

Ambrosia Serves 6; 8.   5 Carbs*

4 Valencia oranges, peeled, and sliced thin

1 cup grated fresh coconut

1 tablespoon brandy, optional

Layer coconut and oranges in fancy glass bowl. Pour brandy over fruit, cover and chill for 2 hours. (This may also be eaten for breakfast, combine with a protein source)

Warm Berry Compote Serves 6;   8 Carbs*

 1 cup blueberries

2 cup hulled and quartered strawberries

1 cup raspberries

¼ cup equal spoonful to taste (may substitute Splenda ,Organic Sugar, or Stevia)

½ stick butter or Earth Balance

Place ½ cup of water in large saucepan and bring to a boil. Reduce to simmer, add blueberries and strawberries and cook 2 minutes. Add raspberries, sweetener, and butter to the pan and stir well. The compote is ready when the butter is melted.

Remove the pan from heat, stir and divide into 6 portions. Top with pouring custard or whipping cream.

Pouring Custard Serves 6; 4.5 Carbs*

 1 cup heavy cream

½ cup milk

5 large yolks

6 packets equal (may substitute Splenda, Organic Sugar, or Stevia)

1 tablespoon vanilla extract

Mix cream and milk in saucepan and place over medium heat. In mixing bowl, with spout, whisk egg yolk together with sweetener and vanilla until they are pale yellow. When cream begins to bubble or two rising at the edge of the pan, remove from heat and slowly and pour into eggs, whisking constantly. Pour custard bake into pan and return to heat.

Cook to slight simmer-don.t boil! Continue to whisk constantly. When custard thickens, remove from heat, while whisking for 2 additional minutes. Pour through sieve into glass measure. While hot, place plastic wrap on surface to prevent foaming. Allow it to cool, cover and refrigerate.

 * Recipes complements of The Low-Carb Cookbook    

Cheesecake Serves 12; 4 Carbs

Butter for the pan

2 pounds cream cheese

11/2 cups equal spoonful (may substitute Splenda, Organic Sugar, or Stevia)

4 large eggs, room temperature

Zest of lemon and orange, minced, optional

2 tablespoons heavy cream

1 teaspoon pure vanilla extract

Preheat oven to 350 degrees. Butter a 9-inch spring form pan and set aside.

       Using electric mixer beat cream cheese until smooth. Slowly beat in the sweetener. Add eggs one at a time and beat well after each one. Add the remaining ingredients, scrape the bowl, and stir to combine.

     Pour the cheesecake into pan and smooth the top. Bake for 10 minutes, reduce the heat to 275 degrees and bake 1 hour, or until edges are light brown. Turn off the oven.

    Run a knife around the edge of the pan and return to the oven to cool slowly. The center may look wiggly; it will firm up in the oven.

     Cover the cooled cheesecake with plastic wrap and refrigerate overnight, or up to 3 days. To serve, run knife around the edges and remove the sides of the pan.

Chocolate-Drizzled Cheesecake; 8 carbs

Just before serving the cheesecake, melt 1 cup of semisweet chocolate chips in a glass measure in the microwave at 70 percent power for 1 minute. Stir every 20 seconds and stop the moment the chocolate is liquid. Drizzle the liquid chocolate over the cheesecake. Refrigerate 20 minutes before serving.

No Nutrasweet Jell-O

1 pack unsweetened Kool-Aid (try raspberry, strawberry, lemon-lime)

1 pack unflavored gelatin

1 cup boiling water

1-cup cold water

10 ½ grain tablets of saccharin (may also use Splenda Organic Sugar, Or Stevia)

     Dissolve gelatin into boiling water, add Kool-Aid, saccharin, and cold water. Stir and pour into individual servings of ½ cup. (For variety try adding chopped fruit, pecans, and/or cool whip.)

     ½ cup serving is zero carbohydrates, however, if you add fruit, nuts, organic sugar or cool whip, make the necessary additions in carbohydrates.