Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Use Nonfat or Low Fat Sour Cream and Cream Cheese or try Neufchatel.
Replacing regular cheddar cheese with low fat shredded cheddar cheese.
Heart Healthy
New Recipes


Week of January 30, 2011

Healthy Soups

Soups are easy to make and wonderful begining courses for people trying to lose weight as they are filling without many calories. It's almost impossible to scarf down a bowl of soup. You have to eat slowly and enjoy each spoonful. The high liquid content of most soups also does a great job of filling you up.

If you precook your vegetables like onions and celery, make sure to use as little oil as possible. Use a non-stick pan and only one teaspoon of oil. If they begin to stick, add a little broth or water to the pan and cook until tender.

If your soup recipe calls for meat, choose leaner cuts whenever possible, like skinless chicken or turkey breast, pork tenderloin, or sirloin steak trimmed of visible fat. If the recipe calls for sausage, substitute a less-fat turkey sausage (such as turkey kielbasa). Remember that you can usually get by with half as much as the recipe calls for.

If you need to brown your meat or poultry first, make sure to pat dry before adding to your soup to remove as much fat residue as possible.

For optimum flavor, when using fresh herbs, add them toward the end of cooking or stir them in right before serving. Some fresh herbs even work well sprinkled on as a garnish. Add dried herbs in the beginning or middle of cooking so they have plenty of time to rehydrate and give expell their flavor.

If your original recipe calls for heavy cream, try using some pureed potatoes, or a smaller amount of heavy cream (like one to 2 tablespoons). The lower-fat options for "cream" like whole milk, low-fat milk, and fat-free half-and-half are more sensitive to high heat, so avoid boiling and add them to the soup toward the end just to warm. You may also use unflavored silken tofu to thicken soups.

If watching your sodium, it is best to make your own stock and use as the soup base. Or you use low-sodium canned broths, however they can still be quite high in sodium if you are really trying to restrict your salt intake.

Boost the fiber in your soups by adding beans when possible and use whole grains like barley, brown rice, wild rice, or whole wheat blend pastas instead of refined grains.

Week of Janyary 23, 2011

I am sure most of you have heard of the Cabbage Soup Diet. While we believe eating the same thing everyday can become boring and really goof up your chances of acheiving weight loss, we do believe that soups satisfy and any low calorie soup can help relieve your hunger in between and before meals.

We have a tasty redo of the old Cabbage Diet Soup and we think you will find this to be quite tasty. At on 59 calories and one gram of fat per serving, it will easily help keep your hunger at bay. And best of all, you can make it in the crockpot.

Crockpot Diet Soup
Serves 8

• 1/2 medium head of cabbage, diced
• 3 small zucchini, diced
• 1 large clove garlic, crushed and minced
• 1/4 teaspoon dried basil
• 1/2 teaspoon black pepper
• Salt to taste
• 12 ounces V-8 Vegetable Juice
• 2 tablespoons tomato paste
• 1 10.5 ounce can condensed French onion soup
• 1 to 2 cups chopped spinach or chard
• 1/2 cup finely sliced carrots
• Generous dash of Worcestershire sauce

Combine all ingredients; cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours).

Per Serving): 59 Calories; 1g Fat (11.6% calories from fat); trace Saturated Fat; 4g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 529mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Week of January 16, 2011

Killer Onion Rings


Yes I said onion rings. These babies are incredible. But they are messy to
make. Fair warning your hands are going to get gooey and you will have to wash frequently - but these are SOOOOO worth it.

Seasoning is open to personal tastes. I just use salt and pepper but have used adobo seasoning before too which is pretty tasty.

This is how it is done . . . and they are NOT FRIED. Oh yeah did I say this
breading technique works on okra, zucchini, eggplant, chicken, pork and fish?

First, clean and cut your onions into rings, about 1/4 to 1/3 inch thick (not
super thin or breading will not adhear well). I love the sweet onions
especially since they do not make me cry.

Preheat oven to 425 - 450 degrees.

Next fill a nice plasic bag with all purpose flour and your seasoning - salt, pepper or whatever.

Now take Panko and process in your food processor until is is fine. (this is an important step so the crust adhears correctly). Place in another plastic bag.

Next place some nice thick buttermilk into a shallow bowl. (Don't like to name drop, but I like Bordens® Buttermilk for this - it is nice and thick)

Rinse onions in water. While still slightly wet, drop into flour seasoning
mixture. Hold bag closed and shake. Remove dusted onions to a paper towel.

When all rings are dusted in four, dip one and at time and drop into Panko.
Close bag tightly and shake until covered with Panko; remove excess and place on a release foil lined cookie sheet.

Right before popping in the oven, spray lightly with olive oil. Bake until lightly browned and breading is crisp, turning once. Yes they take a bit to brown and all ovens are different. Confection oven work really well for these.

Yeah, yeah you ketchup lovers can dip them.

Week of January 9, 2011

Pomegranates have very high content of punicalagins, a potent anti-oxidant component found to be responsible for its superior health benefits.

Amazingly, researches indicate that the capacity of anti-oxidant in this fruit is two or three times higher than that of red wine and green tea. The level of anti-oxidant is even higher than those of other fruits known to have high-levels of anti-oxidant, including blueberries, cranberries and oranges. This was attributed to the very high polyphenol content in the fruit.

They are also a good source of vitamin B (riboflavin, thiamin and niacin), vitamin C, calcium and phosphorus. These combination and other minerals in pomegranates cause a powerful synergy that prevents and reverses many diseases. A new study has shown that drinking pomegranate juice frequently is extremely beneficial in fighting the hardening of arteries (atherosclerosis). It reduces the oxidation of bad LDL cholesterol which contributes to artery clogging and hardening.

Not only does the juice significantly reduce the blood vessel damage, it is found to actually REVERSE the progression of this disease.

Another study positively proved that pomegranates contain a powerful agent against cancer, particularly prostate cancer.

But how do you get to these delectable little seeds.

How to Seed a Pomegranate
This underwater technique not only works great. It keeps you and your kitchen from being stained by the lovely pomegranate juice.

January 2, 2011

Looking for ways to lower your calories intake?

Try adding more low calorie vegetables to your diet. They fill you up - not out. The trick is to not add a lot of butter, bacon or cheese sauce to these delectable dears. They are low in calories on their own but when you start adding fat laden items to enhance their flavor, you lose that benefit.

If you want to check calories on other vegetables, check them out in our Food Stats Section. It is so easy to monitor your calorie intake with our handy list.

See our list below:

Vegetable Calories

Asparagus - 5 spears
Beets - 1/2 cup raw
Bell Peppers - 1/2 cup
Bok Choy - 1/2 cup
Broccoli - 1/2 cup
Brussels Sprouts - 1/2 cup
Cabbage, Red, Green, Savoy - 1/2 cup
Cabbage, Napa - 1/2 cup
Carrots - 1 medium
Cauliflower - 1/2 cup raw
Celery - 1/2 cup diced
Collard Greens - 1/2 cup
Cucumber - raw, peel, 1/2 cup
Green Beans - 1/2 cup
Leeks - 1/2 cup
Lettuce, Green Leaf - 1 cup
Lettuce - Romaine - 1/2 cup
Mustard Greens - 1 cup
Mushrooms, button - 1/2 cup
Onions, White - 1/2 cup
Onions, Green - 1/2 cup
Okra - 1/2 cup
Parsnip - 1/2 cup
Radish - 1/2 cup
Snap Peas - 1/2 cup
Snow Peas - 1/2 cup
Spinach, cookeed - 1/2 cup
Tomatoes - 1/2 cup
Turnips - 1/2 cup cubed
Turnip Greens, cooked - 1/2 cup
Watercress - 1/2 cup
Yellow Squash - 1/2 cup
Zucchini Squash - 1/2 cup


Before you begin any exercise or diet program, you should have permission from your doctor.
Contents in this web site are in no way intended as a substitute for medical counsel .

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