Sunday, August 30, 2009

Liquid Phase Idea

Cucumber and Avocado Soup
From Miss Rachel

2 medium cucumbers, peeled, seeded, and chopped
1 cup low-fat buttermilk
1 ripe avocado, peeled, pitted, and chopped
2 tbsp chopped onion
1 tbsp chopped fresh basil or dill
1/4 tsp pepper
1/4 tsp salt
1 tbsp lime juice

Combine all ingredients and blend in food processor until very smooth. Refrigerate 1 hour. Serve chilled.

Friday, August 28, 2009

Yummy Appetizers

My girls turned 2! To celebrate, we had a little party for them. I wanted to have band-friendly food that my husband and I could enjoy, but I also wanted tasty food for my guests.

I found this website and got tons of great ideas for appetizers. I ended up using only two of their recipes:

Caramelized Onion Tarts

Zucchini Cheese Squares

The food went fast. I also served a veggie tray, bread and cheese dip tray, Cheetos (it was a kids party) and Sundays for desert!

Wednesday, August 26, 2009

Carnation Instant Breakfast

Head on over the the Carnation Instant Breakfast website. They have some really good recipes using their No-Sugar-Added Instant Breakfast. Check these out:

Orange Dreamsicle
Cranberry Fusion
Choco-Nana Shake

Choco-Berry Frosty
Frozen Mocha Latte

These are great for the Liquid Phase, too!

Monday, August 24, 2009

Salmon Cakes

Salmon Veggie Cakes

Inspired By Miss Rachel

1/2 cup Zucchini, grated

1/2 cup Carrots, grated

1/2 cup Onions, grated

1/2 cup Bread Crumbs

8oz Salmon

Salt and Pepper

2 large Eggs

2 Tbsp oil

Broil salmon about 4-6 mins on each side. Heat oil in a pan. Grate zucchini, carrots and onions. Mix vegetables, bread crumbs, seasonings, and eggs together. Add salmon and mash mixture with fork until mixed well. Take a heaping tablespoon of mixture and place in pan. Press down to form a patty. Cook about 4 minutes on each side.

Dipping Sauce:

3 Tbsp Light Mayonnaise

1 Tbsp Dijon Mustard

Makes about 12 patties (about 6 bandster servings) at 93 calories and 6 grams of protein per patty.

1 Tbsp of dipping is 46 calories.

Saturday, August 22, 2009

Cheesy Cauliflower

Cheesy Cauliflower Casserole

From Miss Rachel

1 16oz bag of frozen cauliflower

3 tbsp Butter, divided use

1/8 cup Flour

½ tsp Dry Mustard

1 tsp Salt

¼ tsp Pepper

1 1/2 cups Milk

1 1/2 cups shredded Sharp Cheddar Cheese

¼ cup Bread Crumbs

Preheat oven to 375 degrees. Steam cauliflower and place in casserole dish; set aside. In sauce pan melt butter, blend in flour & seasonings. Add milk. Cook until thickened, stirring constantly. Stir in cheese and allow to melt in mixture. When smooth, pour over steamed cauliflower and mix until combined. Melt remaining 1 tbsp butter; mix in bread crumbs. Add bread crumb mixture to top of cauliflower. Bake at 375 for 30 minutes or until golden brown.

Easily blended for stage 2!

Delicious with additions such as browned ground chicken, turkey, or beef!

A great substitution for Mac and Cheese!

Thursday, August 20, 2009

Cottage Cheese Pudding

Basic Cottage Cheese Pudding
From Miss Rachel

1 24-oz container Cottage Cheese (fat free or low fat)
1 4-serving package pudding mix - any flavor (fat free and/or sugar free)
1/4 cup Splenda
2 tbsp reduced-sugar jam (any flavor)

Combine all ingredients and blend in food processor until very smooth.

Makes about 6 1/2 cup servings at 112 calories and 14 grams of protein.

This would be really good with cheese cake pudding and strawberry jam or chocolate pudding and raspberry jam. Or even with fresh fruit!

Tuesday, August 18, 2009

Recipe Calorie Calculator

Counting calories is hard enough! But counting calories in a recipe is an even bigger pain.

I love the Recipe Calorie Calculator over at It does all the work for you. Not only does it give you the calories but it gives you the works like the fat, the carbs, and the protein values. It is so easy to use. You just type what ingredients, the amounts you are using and then the amount of servings. That's it.

You'll have to check it out, if you haven't already. It has been one of my favorite Bandster tools!

Saturday, August 15, 2009

Egg Salad For One

Another great recipe sent in by MissRachel

Egg Salad for One

1 large hard-boiled Egg, chopped

2 tsp Light Mayonnaise

1 tsp Dijon Mustard

4 Green Olives, chopped

1 Scallion, chopped

Black Pepper to taste

Puree all ingredients in a mini-food processor.

Makes 1 serving at 147 calories and 6 gram protein.

Need more protein? Try adding 1/4 diced ham for 44 calories and 6.5 grams protein.

Cilantro-Lime Fish

This recipe was sent in by MissRachel from

Cilantro Lime Fish

8 oz Fish Filets (I used Tilapia but any white fish would work)

1/2 medium Onion, chopped

3 tbsp lime juice

3 tbsp Chopped Cilantro

¼ tsp Onion Salt

1 tsp fresh Ginger, minced (I used 1/2 tsp ground ginger)

Spray a baking dish with non-fat, non-stick cooking spray. Place fish in dish. Combine rest of ingredients in a small bowl. Spread evenly over fish fillets. Broil for 8-10 minutes or until fish flakes easily.

This recipes was so good. I ate the fish with sauteed green peppers and onions. I made fish tacos for my husband who can still eat tortillas.

In addition to the fish, I made a Cilantro Lime Cream, which is just cilantro, lime and fat free sour cream.

This recipe is such a basic recipe that could be used for so many things. You could eat with a salad, as a quesadilla or fish tacos. It tasted really good with the cilantro lime cream. You could also eat it with a mango salsa or even make a Cilantro Lime Cold Slaw, which is cabbage, lime, cilantro, salt and pepper, and fat-free mayo. You could always use Shrimp instead of fish. And if you don't have ginger laying around, you use a clove of garlic or cumin, even kick up the heat with red pepper flakes or jalapenos.

Thursday, August 13, 2009

Orange Dreamsicle Delight

This recipe is one of my new favorites. I found it on It tastes really good for being sugar free.

Orange Dreamsicle Delight

1 .3oz box of Orange Flavor Sugar Free Jello
1 1oz box of Fat Free Sugar Free Vanilla Instant Pudding
1 container of Cool Whip Free

Prepare Jello according to the package directions by adding the hot and the cold water. After that is all mixed up, whisk in the instant pudding powder (just the powder). Then fold in the Cool Whip. Refrigerate for a few hours until set.

After I was done, I divided it up into 4oz Glad Ware containers and froze them. I love these containers. They are a perfect half-cup container. They really help me with my portion distortion.

You could eat them frozen or thawed.

It gave me 8 half-cup servings with about 36 calories per serving.

Original recipe found here.

Tuesday, August 11, 2009

Muffin Tin Meal- Tuna Loaf

Orginal Recipe Found HERE

Tuna Loaf
1/4 cup egg beater (or 1 egg)
1/2 cup milk
1/2-3/4 cup bread crumbs, Panko Japanese Style
1 tsp. dried dill weed
1 tsp. dried thyme
1 Tbsp. lemon juice
1 can of tuna packed in water
1 small onion, finely chopped
salt and pepper to taste

Beat egg well. Then add other ingredients and mix well. Spray in muffin tins with cooking spray. Pour mixture in tins. Bake 350 degrees for 20 mins.

Makes 6 muffins. There is 60 calories and 6 grams of protein per muffin.

Sunday, August 9, 2009

Chicken Fried Rice

I bet you are wondering how this could be possible.
Rice? That's a big Bandster no no.
Believe it or not, it is band-friendly!

First, you have to start with this...

Cauliflower... Grated...
Cauliflower is easy to grate since it is so firm.
I used my old school hand grater,
but you could also use your food processor if it will grate.
1/2 a head of grated cauliflower gave me enough "rice" for 2-3 bandster servings.

To make the Chicken Fried Rice:
1/2lb chicken (or shrimp)
1/2 head of grated cauliflower
4 chopped green onions
2-3 Tbsp. soy sauce
4 minced cloves of garlic
2 eggs
1/2 cup of frozen peas and carrots (optional)
salt to taste

First, Cook chicken. This is great way to use left overs. I marinaded my chicken with a store bought Terriyaki marinaded then I pan "fried" in the juices. It was a little tougher than I would have preferred. Next time, I will pull out my little crockpot to cook the chicken.

For the rice:

Put a couple tablespoons oil in the bottom of your pan and heat. Once heated, add garlic and then grated cauliflower. Add green onions, soy sauce, and other veggies. Stir well. Move mixture to one side of pan. With the empty side, crack open eggs and scramble. Once cooked, mix with "rice". Add chicken and serve.

Makes 3 bandster portions with 270 calories and 25 grams of protein per serving.

The Taste: The texture of the cauliflower is so similar to rice. It is a little bit more moist than rice. I have found that when you eat it with a sauce you can barely tell the difference. Maybe it is just me because I haven't had rice in so long. My husband really enjoys it. I think it is a really great substitution for rice.

Friday, August 7, 2009

Muffin Tin Meal-Chile Relleno Pie

I love Muffin Tin Meals!
I like to prepare meals in muffin tins. A muffin tin makes a good sized Bandster portion.
I make them, eat some and freeze them for later in the week.
They are great for those only cooking for one, lunches or if you are too busy (or lazy) to cook!

Chile Relleno Pie

For the Beef Mixture:

Brown 1 lb of extra lean ground beef. Ground turkey would do.
Add 1 cup chopped onion, 2 4oz cans of diced green chiles, salt, pepper and 1 tsp chili powder. Cook until onions are tender.
Spray muffin tins well with cooking spray!
Divide mixture into muffin tins.
Top with with 1/2 cup of cheese. I used Pepper Jack cheese for the flavor, but any will do.

Egg Mixture:
3/4 cup of non-fat milk
1/8 cup of flour
2 beaten eggs
salt and pepper to taste
2-3 shakes of hot pepper sauce
Mix well until smooth.
Add to muffin tins. Fill just barely over beef mixture.

at 365 for 15 mins or until eggs are done!

While the tin is still hot, run a knife around the edges to loosen up. Don't take them out until they have cooled. Freeze individually or in twos.

Makes 12. For 1, there is 133 calories and 10g protein.
Normally, I would eat two.

Wednesday, August 5, 2009

Chicken Salad

Chicken Salad
1 chicken breast
1/3 cup chopped celery
1/3 cup chopped onion
1/3 cup chopped grapes
4-5 Tbsp Miracle Whip Fat-Free

Cook chicken. I cooked on high in crockpot for four hours with two squirts of fat-free Italian dressing. Once cooked, shred chicken breast and mix with other ingredients. Refrigerate.

Makes 4 Bandster servings with 90 calories and 13.5g of protien per serving.

Tuesday, August 4, 2009

Yoplait Whips

Very Tasty! They are even better frozen.
140 calories and 5 grams protein.
I am waiting for them to come out with a lighter version.
Until then, one every now and then won't hurt!

Sunday, August 2, 2009

BBQ Blues

I have the hardest time deciding what to take to BBQ's and picnics. No one knows my husband and I are banded. I want to bring stuff that everyone is going to enjoy... not just us. So here are a few of my favorite Summer dishes...

A simple bowl of berries!

It seems like these are always the first to go.

Southwestern Black Bean Salad
Recipe found here!
There is so much flavor packed into this dish.
It could also be used as a salsa for tortilla chips.

Zucchini and Tomato Salad
Who needs potato chips when you have this dish.
It has a wonderful crunch!
Recipe found here!

Spinach-Strawberry Salad

This one is my all time favorite.
If you are looking to try something new, I recommend this one!
Recipe found here!

Saturday, August 1, 2009


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