Wednesday, August 25, 2010

BLTA Wraps

Bacon, Lettuce, Tomato and Avocado Wraps
Sounds good, right?

Wednesday, August 4, 2010


(Picture Source)

I have been a busy girl the last few months. Partly because it is canning season! I love to can. I know that sounds stupid and it is a lot of extra work. But the payoff is worthwhile. Not only do I know where my food comes from, but I know what is in it. I am able to control the amount of sugar and the amount of salt. Sure, I can buy practically the same thing on the self at the grocery store. But in my mind, there isn't even a need for comparison.

My favorite things to can are peaches and jams. I have a friend who cans a lot of meat, mainly chicken and roast beef. I swear they are some of the most tender meat I have ever tried. Interesting, right? I might have to try it.

Anyhow, here are some of my favorite canning sites.

Thursday, July 29, 2010

Grilled Peaches

A new summer favorite...
Grilled Peaches and Cool Whip
Half a peach is 30 calories and little scoop of Cool Whip is 15

Thursday, June 24, 2010

Chili Cheese Dogs

This was dinner last night...

Made with these...

Smart dogs are a great source of protein! For one dog, there is 45 calories, 0 fat, and 8 grams of protein. They are made with soy protein. As far as taste goes, not bad. The texture is like a hot dog. There is a little after taste, but when topped a little chili and cheese it was hard to tell. My husband really liked them.

A Classic Chicken and Pork hot dog runs about 150 calories and only 4 grams of protein.

Monday, June 21, 2010

Baked Custard

Baked Custard

1 egg
1 cup of milk
2 Tbsp Splenda

Mix everything together until smooth. Pour mixture into your ramekins and dust with nutmeg or cinnamon. Place ramekins into a glass baking dish and then fill half way with water. Bake around 1 hour and 15 minutes at 300 degrees. Test with knife to make sure it runs clean.

Makes 2- 1/2 cup servings or 2 4oz ramekins at 94 calories and 6.5 grams of protein.

If served with a 1/4 cup of halved strawberries , it becomes 105 calories and 7 grams protein.

Friday, June 18, 2010

Quick and Easy

I made this...

Using this...

The turkey sausage was 90 calories and 9 grams of protein for 2 oz.

The beans were 110 calories and 5 grams for 1/2 cup serving.

I ate 4 oz of sausage and 1/2 cup of beans for 290 calories and 23 grams of protein.

And it only took 5 mins to cook...

Tuesday, June 15, 2010


The cherries on my tree are starting to turn red!
I love cherry season, especially here in the Northwest.
Did you know...there are only 54 calories in a cup of cherries including the pits and stems?

Saturday, June 12, 2010

Wednesday, June 9, 2010

Last Night's Dinner

Last night's dinner was Fabulous and it only took 5 minutes to cook. I microwaved a bag of seasoned Steamable Vegetables (40 calories for 1 cup). Then I pan fried with cooking spray some precooked ham steaks (70 calories, 11g protein for 1 slice). I whipped up some instant mashed potatoes for the rest of the family. And it was perfect. It was fast, easy, band-friendly, low calorie and it tasted really good. My kids ate so much! I think it was the mashed potatoes.... they don't get those very often.

Sunday, June 6, 2010

Garlic Green Beans

1 lb fresh green beans

1 tsp garlic salt

1 Tbsp butter

1 clove garlic, minced

Wash and trim green beans. In a skillet over medium heat, melt butter and add minced garlic. Cook garlic until brown and add green beans. Increase heat slightly. Add garlic salt. Saute, frequently turning green beans until tender.

Thursday, June 3, 2010

Poppy Seed Chicken

Poppy Seed Chicken Salad

2 cups cooked chicken

¼ cup chopped green onion

½ cup dried cranberries

3 oz slivered almonds (optional)

½ cup finely chopped celery

½ cup poppy seed dressing

Salt and pepper

Mix everything together and serve chilled.

The calories will vary depending on the dressing you use. I had a really hard time finding a low calorie poppy seed dressing.

Tuesday, May 18, 2010

Helping Make a Change

No one chooses to be obese. But you have a C.H.O.I.C.E. to make a difference.

If you haven't already heard about the C.H.O.I.C.E campaign and petition, then I urge you to read more about it here.

The voices of 250,000 can influence the dialogue on the obesity epidemic and help shape policies that can make a real difference in the efforts to reduce the obesity epidemic. The CHOICE campaign has made a $250,000 donation to the cause, now we can help them reach their goal of 250,000 signatures.Sign their petition and help urge Congress to elevate the need to address the obesity epidemic.

Urging Congress to Make a Choice

This year, the C.H.O.I.C.E. Campaign will be working hard to make sure Congress gets our message that in order to effectively overcome the obesity epidemic, we need to focus on both prevention and treatment. We are urging Congress to keep the following in mind when creating obesity-related policies:

  • Focus on both prevention and treatment to address the obesity epidemic and accept all treatment options.
  • More than 70 million American adults are obese, of whom 15 million are severely obese (100 pounds or more overweight).1,2
  • Obesity is a disease that requires medical treatment just like any other disease. Obesity can correlate to life-threatening diseases, such as heart disease, cancer, type 2 diabetes, high blood pressure, sleep apnea and others.3
  • Obesity is the second-leading cause of preventable death in this country.4
  • Those who are severely obese have often tried diet and exercise programs for years without success and the research proves it – for those 100 pounds or more overweight, diet and exercise alone fail 95% of the time after five years.5
  • Annual costs of overweight and obesity are estimated at $147 billion per year, representing 10% of all U.S. medical expenses.6
  • Medical research has shown that significant weight loss may improve – or even resolve – diabetes, heart disease, cancer and other life-threatening medical conditions.7,8
  • Weight-loss surgery, like gastric banding, is safe and proven more effective than diet and exercise alone in people 100 pounds or more overweight and has the potential to be the key to improving the health of the severely obese and reducing obesity-related healthcare costs.5,9
See all sources here.

In order to change the way obesity is viewed and addressed in this country, Congress also needs to encourage Americans and their physicians to talk about obesity and all treatment options that are proven to help all Americans reach their life's potential of good health.

Please read more and sign the petition.

Banded together we can help America's growing obesity epidemic.

Saturday, May 15, 2010

Chicken Salad Tacos

Chicken Salad Tacos

1/3 cup mayonnaise or yogurt

2 tsp taco seasoning

1/3 cup fat free sour cream

2 cups cooked chicken

2 Tbsp chopped cilantro

1 Tbsp lime juice

Combined everything together and mix well. Chill. Serve on warn tortillas or hard taco shells with lettuce, tomato, onions, olives or shredded cheese.

Chicken Salad (without tortilla) serves 4 at 116 calories and 16 grams protein

Wednesday, May 12, 2010

Taco Soup

Taco Soup

1/2lb ground turkey

1 can diced tomatoes w/ green chiles

1 onion, chopped

1 can of pinto beans

1/2 pkg dry ranch style dressing mix

1 can black beans

1 small can cream corn

1/2 pkg taco seasoning mix

Brown beef with onion. Add seasoning mixes and water. Then tomatoes, corn and beans. Simmer for 20 minutes

Makes 6 generous servings at 295 calories, 9 grams fat, and 15 grams protein.

Saturday, May 8, 2010

Holy Guacamole


1 avocado
1/2 lime
salt to taste

Mash and mix well.

Serves 4 at 73 calories and 1 gram of protein.

Wednesday, May 5, 2010

Broiled Eggplant Parmesan

Looks good, huh? It tastes even better.
Original Recipe found in All You Magazine May Edition

Broiled Eggplant Parmesan

1 15oz can diced Italian tomatoes
2 medium eggplants
salt and pepper
6 oz part-skim mozzarella, shredded
1/4 cup grated Parmesan
1/3 cup Italian- seasoned bread crumbs

Preheat broiler to high; place a rack about 8 inches from heat source. Line a baking sheet with foil and mist with cooking spray. Drain tomatoes and puree in a blender or food processor. Set aside.
Slice eggplant into 1/3 inch thick slices. Mist both sides of eggplant slices with cooking spray and sprinkle salt and pepper. Broil eggplant until golden brown, turning once, 10- 12 minutes total.
Remove baking sheet from oven. Spoon on some tomato puree, sprinkle with both cheeses, and top with bread crumbs. Place back into oven and broil until cheese is melted and bread crumbs are toasted, 1- 2 minutes. Serve immediately

266 calories, 11 g. fat and 18 g. protein

Note: This makes a ton. Two eggplants is a lot. I split the recipe except for the can of tomatoes. Plus, the skins of the egg plant were a little hard to eat. Next time, I think I might peel the skin off before cooking.

Monday, May 3, 2010

Prosciutto/Muenster Quesadilla

This made a pretty tasty lunch today!
Sorry, no picture.

Prosciutto/Muenster Quesadilla
1/3 cup diced Prosciutto
1 slice Muenster Cheese
1 tortilla

240 calories & 13 grams protein

Wednesday, February 24, 2010

New Recipe Links

Under my Favorite Links on my side bar, I listed a few other food websites that might be helpful to you. Not all of them are 100% band-friendly, but they are all WLS-friendly.

Check them out!

Tuesday, January 26, 2010

Breakfast Idea

1 egg
salt and pepper to taste
Tbsp. milk
6-7 chopped baby spinach leaves
.5 oz mozzarella cheese
cooking spray

Spray pan with cooking spray. Over medium heat, add chopped spinach. Beat together egg, salt, pepper, and milk. Add to spinach. Add cheese with the eggs are almost cooked. Let the cheese melt.

1 serving 150 calories with 9 grams of protein.

Wednesday, January 6, 2010

Pinto Bean Dip

Pinto Bean Dip

1 can of whole pinto beans
1 can of fat-free re-fried beans
1 small onion, finely chopped
3 Tbsp cilantro, chopped
2 tsp fresh lime juice
1/4 teaspoon salt
1/2 jalapeno pepper (optional, add more if you like)
1/2 cup of chopped Roma tomatoes

Take can of whole pinto beans and roughly mash. Mix all other ingredients together. Can be served hot or cold to your preference. I like it hot, so I baked it at 350 for about 25 mins. Then I served.

Serves about 12 at 80 calories and 5 grams of protein per serving.

Monday, January 4, 2010

Pico De Gallo

Pico de Gallo

5 Roma tomatoes, chopped
1 small onion, finely chopped
1/4 cup chopped cilantro, fresh
salt to taste
fresh lime to taste

Mix, chill and serve. Used as a salsa with chips or on top of your favorite foods.

Serves roughly 8 at 22 calories per serving.


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