Garam Masala Hummus

Garam Masala Hummus with sandwich thin

3 cups garbanzo beans, cooked and drained
1 med. lemon, juice (approx. 1/4 c.)
3 Tbsp. garlic, minced (Image)
1 Tbsp. flax seed, ground
1 tsp. garam masala

Cook and drain garbanzo beans according to bag (or Google directions). Place beans and lemon juice in food processor and mix on high speed until appearance is mostly smooth and all levels spin at about the same speed.  Add garlic, flax, and garam masala. Continue to blend on high speed until appearance is smooth and everything is well mixed. Serve with naan, pita, veggies, or sandwich thins.

30 servings (2 Tbsp)

Calories: 30
Carbohydrates: 5g
Fiber: 1g
Sugar: 1g
Fat: 0.5g  
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 2g
Sodium: 1g


7-1/2 servings (1/2 cup) - Heart Healthy serving

Calories: 121
Carbohydrates: 20g
Fiber: 5g
Sugar: 3g
Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 6g
Sodium: 5g

Chili Meatloaf

Chili Meatloaf with mashed potatoes

2.5 lb lean ground beef
2 slices bread, toasted and crumbed
5 tbsp flax seed, ground
1/2 cup wheat germ
1-1/2 cup diced tomato
1/2 med. onion, diced (Image)
1 cup shredded cilantro
2 Tbsp garlic, minced (Image)
2 Tbsp chili sauce
3 Tbsp Worcestershire sauce
2 Tbsp mustard
3 tsp chili powder
1/2 tsp cayenne


It's meatloaf... Mix all ingredients in a large bowl until thoroughly combined. Place mixture in loaf pans, muffin tins, whatever pan you like to cook meatloaf in. Bake at 375 until internal temperature is at least 160 deg. (approximately 1 hour for loaf pans, less for muffin tins).

Makes 14, 3 oz servings, approx. 1" slices.

Nutritional Info:
Per serving (approx. 85 gr)
Calories - 237
Carbohydrates - 10g
Sugars - 2g
Fiber - 3g
Fat - 11g
Saturated Fat - 4g
Cholesterol - 70mg
Protein - 24g
Sodium - 179mg

Sweet & Savory Summer Simmer

Sweet & Savory Summer Simmer with bison, brown rice, and brocolli

1 Tbsp. olive oil
1/2 med. onion, chopped (Image)
1 cup mushrooms, sliced
1 Tbsp. garlic, minced (Image)
1/4 c. hazelnuts, finely chopped
1-1/2 cup fresh cilantro, shredded
1/4 c. lemon juice
1 tsp. allspice, ground
1-1/2 cup strawberries, sliced

Heat olive oil, over med-high heat, in deep skillet/wok. Saute onions, garlic, mushrooms, and hazelnuts. Once onions are tender; add cilantro, lemon juice, allspice, and strawberries. Continue cooking, stirring occasionally, for 5 minutes.

Reduce heat to medium. Place meat of choice on top of strawberry mix. Cover and let simmer for 10-15 minutes. Reduce heat to med-low, stir lightly and turn meat. Cook for an additional 10 minutes, uncovered. Serve strawberry mix as a side dish.

Serves 4

Nutrients per Serving (Side dish only)
Calories - 114
Carbohydrates - 10g
Sugars - 4g
Fiber - 3g
Fat - 8g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 2g
Sodium - 4mg

Calories per Serving (with various meats)

Chicken	Round Steak	Bison	Pork Loin
1/2 breast meat only	4 oz. pre-cooking	4 oz. pre-cooking	4 oz. pre-cooking
Calories - 244 Carbohydrates - 10g Sugars - 4g Fiber - 3g Fat - 9g Saturated Fat - 2g Cholesterol - 68mg Protein - 29g Sodium - 81mg	Calories - 287 Carbohydrates - 10g Sugars - 4g Fiber - 3g Fat - 15g Saturated Fat - 5g Cholesterol - 65mg Protein - 28g Sodium - 63mg	Calories - 237 Carbohydrates - 10g Sugars - 4g Fiber - 3g Fat - 10g Saturated Fat - 3g Cholesterol - 70mg Protein - 26g Sodium - 65mg	Calories - 250 Carbohydrates - 10g Sugars - 4g Fiber - 3g Fat - 12g Saturated Fat - 3g Cholesterol - 74mg Protein - 26g Sodium - 61mg

Feta & Pine Nut Mashed Potatoes

3 medium potatoes, flesh and skin, cubed
1/3 c. plain, non-fat yogurt
2 Tbsp. Brummel & Brown yogurt/butter blend
2 tsp, minced garlic (Image)
1/4 c. pine nuts
1/2 c. feta cheese, crumbled

Boil potatoes and pine nuts until potatoes are tender. Drain. Add all additional ingredients and mash.

Makes 4 Servings

Per serving:
Calories - 277
Carbohydrates - 32g
Sugars - 3g
Fiber - 4g
Fat - 13g
Saturated Fat - 3g
Cholesterol - 13mg
Protein - 9g
Sodium - 265mg

Summer Citrus marinade/sauce (for fish)

Swai with Summer Citrus Sauce, Feta Pine Nut Mashed Potatoes, and green beans

1 lemon, juice and zest
1 lime, juice and zest
4 limes, juice
2 Tbsp minced garlic (Image)
1/2 large onion, chopped (Image)
1 Tbsp. Balsamic vinegar
1 tsp. dill weed, dried
1/4. tsp garlic salt
1/4 c. non-fat, plain yogurt (only if making sauce)

Place fish in a shallow pan. Blend lime juice, lemon juice, garlic, onion, and spices in a blender until smooth. Pour over fish. Cover pan and set in refrigerator for approx. 15-30 min.

After marinating; grill, broil, or bake (on rack) fillets until flaky and opaque.

Sauce: Pour half of the marinade into a small saucepan, bring to gentle boil for 5-10 minutes. Remove from heat. Add yogurt and blend until smooth.


Makes 4 Servings

Nutrients per Serving (marinade only)
Calories - 17
Carbohydrates - 5g
Sugars - 1g
Fiber - 1g
Fat - 0g
Saturated Fat - 0g
Cholesterol - 0mg
Protein - 0g
Sodium - 62mg

Calories per Serving (with various fish)

Swai	Cod	Tilapia
1/2 fillet	5 oz.	4 oz.
Calories - 102 Carbohydrates - 5g Sugars - 1g Fiber - 1g Fat - 5g Saturated Fat - 1g Cholesterol - 0mg Protein - 21g Sodium - 62mg	Calories - 135 Carbohydrates - 5g Sugars - 1g Fiber - 1g Fat - 1g Saturated Fat - 0g Cholesterol - 62mg Protein - 26g Sodium - 140mg	Calories - 125 Carbohydrates - 5g Sugars - 1g Fiber - 1g Fat - 16g Saturated Fat - 0g Cholesterol - 14mg Protein - 24g Sodium - 77mg

Nutrients per Serving (Sauce)
Calories - 25
Carbohydrates - 6g
Sugars - 2g
Fiber - 1g
Fat - 0g
Saturated Fat - 0g
Cholesterol - 0mg
Protein - 1g
Sodium - 74mg

Coconut Cream Pie

Whole pie, with hazelnuts

I have to admit, I'm not a huge coconut cream pie fan. I like them, but will usually opt for lemon meringue or banana cream. But I had a couple of friends who asked for a coconut cream pie recipe that is healthier than average. (also... my meringue fell a bit while cooling due to extremely damp weather today).

1 c. Splenda, granulated
1/4 c. potato flour
1 tsp. vanilla powder
1 pinch nutmeg (literally a pinch between thumb and forefinger)
3 c. skim milk
3 egg whites
1 whole egg
1 Tbsp. olive oil
1 tsp vanilla extract
1/2 c. plain nonfat yogurt
1 c. unsweetened coconut flakes
2 Tbsp. unsweetened coconut flakes (optional)
2 Tbsp. hazelnuts, finely chopped (optional)

Combine Splenda, potato flour, vanilla powder, and nutmeg in a 2 qt. sauce pan. Gradually add milk, whisking until well combined. Cook over med-high heat until thick and bubbling, stirring frequently. Remove from heat.

Beat egg whites and egg slightly. Add 1 cup of hot mixture slowly into eggs, whisking quickly to prevent eggs cooking. Add egg mix into saucepan, again whisking well. Cook over med-high heat, bringing to a boil, stirring constantly. Continue to cook at a boil for 2-3 minutes. Remove from heat.

Add olive oil and vanilla extract. Mix well. Add yogurt, whisking constantly until combined. Pour immediately into pre-baked pie shell. Recipe here.

Cover with Meringue (recipe here). Optional - Sprinkle additional coconut and hazelnuts onto top of meringue. Bake at 350 for 15 minutes.

Cool on a wire rack. Chill before serving.

Serves 8

Filling only (plus optionals)

Calories - 166
Carbohydrates - 18g
Sugars - 7g
Fiber - 2g
Fat - 9g
Saturated Fat - 6g
Cholesterol - 29mg
Protein - 7g
Sodium - 93mg


Complete pie (per 1/8 pie serving, 170 gr.)

Calories - 336
Carbohydrates - 35g
Sugars - 7g
Fiber - 4g
Fat - 18g
Saturated Fat - 7g
Cholesterol - 29mg
Protein - 12g
Sodium - 129mg

Compare to Coconut Cream Pie per FatSecret.com per 1/8 pie serving

Calories - 429
Carbohydrates - 54g
Sugars - 52g
Fiber - 2g
Fat - 24g
Saturated Fat - 10g
Cholesterol - 0mg
Protein - 3g
Sodium - 367mg

Meringue (for pie)

4 egg whites
1/2 tsp. vanilla powder
1/4 tsp. cream of tartar
1/2 tsp. vanilla extract
3 Tbsp. Splenda, granulated


Add cream of tartar and vanilla powder to egg whites. Beat egg whites at medium speed until soft peaks form. While beating, slowly add vanilla extract. Once soft peaks have formed, increase speed to high and add Splenda slowly. Continue beating on high until stiff peaks form.

Spread meringue immediately onto hot pie filling in shell, sealing to the edge of the crust. Bake at 350 for 15 minutes.

Serves 8

Calories - 14
Carbohydrates - 2g
Sugars - 0g
Fiber - 0g
Fat - 0g
Saturated Fat - 0g
Cholesterol - 0mg
Protein - 2g
Sodium - 27mg

Single Pie Crust

Pre-baked crust

1 c. quinoa flour
1/4 c. almond flour/fine meal
1/4 c. potato flour
1 Tbsp vanilla powder
1/4 c. olive oil
2 Tbsp. skim milk
1/4 c. water

Mix dry ingredients in a medium bowl. Add olive oil and milk. Use a fork or pastry cutter to mix into the flours until small pea sized pieces of dough form. Add water and cut again.  Press pastry into a 8 or 9 inch pie pan until entire pan is covered with 1/8-1/4" of dough. This dough does not roll well, but presses easily into the pan.

For pre-baked, use fork to poke a few set holes along the sides and bottom. Bake at 350 for 10-12 minutes.

Serves 8

Calories - 156
Carbohydrates - 15g
Sugars - 0g
Fiber - 2g
Fat - 9g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 3g
Sodium - 9mg

Cerdo Sazonada con Arroz Salvaje

Cerdo Sazonada con Arroz Salvaje with broccoli

16 oz. boneless pork loin, lean only
1 Tbsp. olive oil
1 med. onion, chopped (Image)
1 med. red bell pepper, diced
1 Tbsp. garlic, minced (Image)
1 Tbsp. Balsamic Vinegar
1 Tbsp. Baharat, Arabic
1/2 tsp. cumin, ground
1/2 tsp. bay leaf, ground (2 bay leaves will work, but be sure to remove them before serving)
2 c. Fat Free, Low Sodium chicken broth
2/3 c. wild rice blend, dry

Heat olive oil over med-high heat in deep skillet/wok. Sauté onion, bell pepper, and garlic; until onion is translucent. Add wild rice and balsamic vinegar. Stir constantly for 1-2 minutes. Add chicken broth and spices, continue to cook, stirring occasionally for 5 min. Reduce heat to med-low. Lay pork loin on top. Cover and simmer for 10 minutes. Turn pork over and lightly stir rice. Cook uncovered for an additional 10-15 minutes or until pork has an internal temperature of 160 deg.

Serves 4

Per serving (approx. 312 gr)

Calories - 265
Carbohydrates - 22g
Sugars - 2g
Fiber - 2g
Fat - 6g
Saturated Fat - 1g
Cholesterol - 62mg
Protein - 28g
Sodium - 246mg

Baked Cod w/ Creamy Seaweed Dill sauce

Many people don't think of fish when they think of authentic Irish cuisine. But remember, Ireland is surrounded by ocean. Very little that can be harvested from the Atlantic isn't traditional.

Baked Cod with Creamy Seaweed Dill Sauce. Served with Colcannon and Guinness.

2 fillets (approx. 1/2 lb) Pacific Cod
1.5 cups Whole Milk
1 Tbsp Brummel & Brown
1 Tbsp minced garlic (Image)
2 sheets Roasted Seaweed (Sushi Nori)
1 Tbsp dried Dill Weed
2 tsp dried Dill Weed
1/2 tsp salt
1/2 tsp pepper

Dust the Cod fillet with 2 tsp dill weed, 1/4 tsp salt, and pepper to taste.  Bake at 350 F for 30-40 minutes.

Sauce:
Melt Brummel & Brown in skillet on med-high heat.  Add minced garlic and sautee lightly.  Slowly add milk (whole really is better here), stirring constantly. Reduce heat to low. Crumble two sheets of Seaweed into the milk. Add 1 Tbsp Dill Weed, 1/4 tsp salt, and a dash of pepper.  Simmer until liquid is creamy (approx. reduced by half).

Drizzle sauce over baked fillet and serve.

Serves 4

Per serving
Calories - 133
Carbohydrates - 7g
Sugars - 5g
Fiber - 1g
Fat - 5g
Saturated Fat - 2g
Cholesterol - 35mg
Protein - 14g
Sodium - 363mg

Peach Cobbler Biscuit/Scone

I had a craving for something warm and fruity on a cold autumn night, and limited ingredients. This is what I came up with.

1 - 15 oz can, peaches in pear juice
2 c. Bisquick dry mix
1/4 c. Splenda
1 tsp vanilla extract
1 tsp cinnamon
1 large egg

Preheat oven to 365 F. 
Spray oil an 8x8 or 9x9 square pan.

Drain juice from peaches into a medium bowl.  Dice peach slices and set aside.  Add Bisquick to juice, whisk until almost smooth. Add Splenda, vanilla, cinnamon, egg, and diced peaches.  Mix until combined.

Pour into pre-"greased" pan and spread until batter is even.  Bake for 30 minutes.  Serve warm or let cool.

Serves 9

Per serving
Calories - 140
Carbohydrates - 25g
Sugars - 6g
Fiber - 1g
Fat - 4g
Saturated Fat - 1g
Cholesterol - 24mg
Protein - 3g
Sodium - 283mg

Goat Cheese Puff Pastries

6 Puff Pastry shells, frozen, ready-to-bake
1.5 oz. soft goat cheese
1 medium red tomato, chopped
1 cup raw spinach, finely chopped
1/2 med. red bell pepper, diced
1/2 med. orange bell pepper, diced
1/2 med. yellow bell pepper, diced
2 tsp garlic, minced (Image)
1 - medium potato, cubed

Boil potato until soft, drain. Bake pastry shells per instructions on box. Add all other ingredients to potato pot and cook over low heat, stirring constantly, while pastry is baking. Once shells are done, remove potato mixture from heat, remove tops on pastries, scoop out soft inside, fill with potato/cheese mixture. Bake at 350 for 10 min. Serve warm.

Makes 6 Servings

Per serving
Calories - 251
Carbohydrates - 25g
Sugars - 3g
Fiber - 2g
Fat - 15g
Saturated Fat - 8g
Cholesterol - 3mg
Protein - 6g
Sodium - 197mg

Can be the main dish for a light meal, an appetizer, or a side dish for a heavier meal.

Rice "Stuffing"

8 slices, whole grain bread
2 c. wild rice blend, cooked
2 c. brown rice, cooked
1 Tbsp. olive oil
1 med. onion, chopped (Image)
3 stalks, celery, diced
2 Tbsp. garlic, minced (Image)
1-1/2 c. mushrooms, sliced
4 Tbsp. pine nuts
1/4 c. red wine
1 c. vegetable broth
1/2 tsp. Garlic Salt
4 Tbsp. Sage, ground
3 Tbsp. Thyme, leaves
1/2 tsp. Black pepper, ground


Toast bread lightly, cut into 1" cubes. Cook rices.

Heat olive oil in skillet and saute onion, celery, garlic, mushrooms, and pine nuts. Turn off heat and stir in wine.

Combine everything with spices in a large bowl until thoroughly blended.

Put in deep baking dish (I like to use a small roasting pan), pour broth evenly over the top, cover and bake at 350 for 30-45 min. Check every 15 minutes for moisture, add water as needed to keep "stuffing" moist.



Alternate 1 - Can be stuffed in chicken or small turkey like any regular stuffing. Be sure temperature in the middle of the bird reaches at least 180 deg. before serving.

Alternate 1.5 - Double recipe for larger bird and baste every 15-30 min.

Alternate 2 - Place Tofurkey or other protein source on top of the "stuffing" before baking.

Serves 8

Per 1 cup (200 gr) serving
Calories - 289
Carbohydrates - 48g
Sugars - 5g
Fiber - 6g
Fat - 8g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 8g
Sodium - 244mg


Fun and tasty additions: 1/2 c. dried cranberries; 1-2 green apples, peeled and diced; 1/2 c. pecans or walnuts.

Cheese & Veggie Stuffed Chicken

4 - chicken breasts, butterflied
1 Tbsp olive oil
1/2 c. mushrooms, sliced
1/2 med. yellow onion, chopped (Image)
1 Tbsp. garlic, minced (Image)
1/2 c. spinach, frozen or fresh wilted
1/2 med. red bell pepper, diced
1/2 med. yellow bell pepper, diced
1/2 c. goat cheese, crumbled
1-1/2 c. Shredded Italian Cheese Blend (I used Great Value brand)


Butterfly and pound chicken breasts flat (or ask butcher to do so).

Heat olive oil in skillet. Saute mushrooms, onion, garlic, and peppers in olive oil until onions are translucent. Turn off heat and add goat cheese, stir until melted/combined with vegetables.

Lay out butterflied breast, sprinkle 1/4 of the Italian cheese blend on it, spreading evenly.  Put 1/4 of the veggie mix in the middle of the breast and roll like a burrito. Skewer with toothpicks to hold closed.

Optional, sprinkle choice of spices on each roll.

Bake at 375 for 30-45 minutes or until internal temperature reaches 180 deg.  Serve warm.

If you find that 1/4 of the mix is too much for one breast, the leftovers make a great side dish.


Serves 4

Per serving
Calories - 322
Carbohydrates - 7g
Sugars - 2g
Fiber - 2g
Fat - 17g
Saturated Fat - 8g
Cholesterol - 107mg 
Protein - 38g
Sodium - 362mg

Cheese & Veggie Stuffed Steak

16 oz Beef, round, lean only (4- 4oz. slices, thin sliced/pounded flat)
1 Tbsp olive oil
1/2 c. mushrooms, sliced
1/2 med. yellow onion, chopped (Image)
1 Tbsp. garlic, minced (Image)
1/2 c. spinach, frozen or fresh wilted
1/2 med. red bell pepper, diced
1/2 med. yellow bell pepper, diced
1/2 c. goat cheese, crumbled
1-1/2 c. Shredded Italian Cheese Blend (I used Great Value brand)

Pound the slices of steak to approximately 1/4 in. thick (or ask butcher to do so).

Heat olive oil in skillet. Saute mushrooms, onion, garlic, and peppers in olive oil until onions are translucent. Turn off heat and add goat cheese, stir until melted/combined with vegetables.

Lay out slice of beef, sprinkle 1/4 of the Italian cheese blend on it, spreading evenly.  Put 1/4 of the veggie mix in the middle of the slice and roll beef up like a burrito. Skewer with toothpick to hold closed. Place in lightly greased (Pam) baking dish. Repeat for 3 remaining slices of beef.

Optional, sprinkle choice of spices on each roll.

Bake at 350 for 20-30 minutes or until internal temperature reaches 160 deg.  Serve warm.

If you find that 1/4 of the mix is too much for one slice, the leftovers make a great side dish.

Serves 4

Per serving
Calories - 353
Carbohydrates - 7g
Sugars - 2g
Fiber - 2g
Fat - 21g
Saturated Fat - 9g
Cholesterol - 126mg 
Protein - 38g
Sodium - 357mg

Cheesy Potato Casserole

6 medium potatoes, sliced
21 oz. 90% lean ground beef
1 Tbsp. olive oil
1/2 med. yellow onion, chopped (Image)
1 c. mushrooms, sliced
1 Tbsp. garlic, minced (Image)
2 c. skim milk
2 eggs
1/2 c. Parmesan, grated
4-1/2. cheddar cheese, shredded


Slice potatoes.

In a large skillet, saute onion and mushroom in olive oil until onion is translucent. Add ground beef and continue cooking until meat is browned. Drain any excess liquid/fat.

While meat is browning, in a 1-2 qt. saucepan, beat the eggs into the milk until thoroughly mixed. Turn heat on low and add cheeses. Stir constantly until cheese is melted. Remove from heat.

Put potatoes and beef mixture into a 10" x 15" x 2" (or 4 qt) flat baking dish, mixing them up well.

Pour cheese mixture over the top. Bake at 350 for 45-60 minutes or until potatoes are tender. (To speed up the baking process, boil the potato slices for 10 minutes, while browning the meat, before adding to baking dish. This will reduce the time by 15 min.).

Serves 15 as main dish (more as a side dish)

Per serving
Calories 351
Carbohydrates 19g
Sugars 3g
Fiber 2g
Fat 19g
Saturated Fat 9g
Cholesterol - 103mg 
Protein 25g
Sodium 375mg

Mandarin Orange Peanut Sauce

Chicken Satay with Mandarin Peanut Sauce and Wild Rice

Bison Salad with Mandarin Peanut Sauce Dressing

1 c. Natural Creamy Peanut Butter
2 c. Fat Free Low Sodium Vegetable Broth
1 Tbsp. garlic, minced (Image)
1 Tbsp. Madras Curry Powder
1 tsp. Chili powder
1 tsp. Allspice, ground
1/2 tsp. Mace, ground
1 cup Cilantro, chopped
3 cups Mandarin Oranges in juice, drained

Whisk peanut butter, vegetable broth, and dry spices in 2 qt pan. over med-high heat.  Add cilantro and mandarin oranges. Continue to stir occasionally until mixture almost boils. Lower heat and simmer 3-5 min.

Makes 16 perfect 1/4 c. servings or 4 cups. :D

Per serving:
Calories - 83
Carbohydrates 18g
Sugar 14g
Fiber 1g
Fat 8g
Saturated fat 1g
Cholesterol - 0mg 
Protein 4g
Sodium 234mg

Southwest Bison

Southwest inspired meat dish. Could be used as taco/burrito meat, for enchiladas, or served over any whole grain. 

Southwest Bison with Spanish Rice, Refried Beans, and Corn Tortillas

14. oz Bison Ribeye, cubed (lean beef would work too) (Image)
2 c. mushrooms, sliced
1 med. red bell pepper, diced
1 med. yellow onion, chopped (Image)
1 Tbsp garlic, minced (Image)
3-1/2 c. tomatoes, diced
1/2 c. cilantro, hand shredded
1 tsp. garlic salt
1/4. tsp ground chili pepper
1/2 tsp. ground mustard
1 Tbsp. olive oil

In a big wok/skillet heat olive oil on medium. Saute onions, mushrooms, and garlic until onions are translucent. Add bison (or beef), stirring lightly until browned.  Add bell pepper, tomatoes, and spices. Lower heat. Simmer, covered, stirring occasionally, for at least 20 minutes (can be longer, imagine it would be awesome in a crock pot).  Uncover and simmer until liquid consistency is what you like.

Serves at least 8... maybe more.

Per serving (at 1/8 per serving):
Calories - 110
Carbohydrates - 8g
Sugar - 4g
Fat - 3g
Saturated Fat - 1g
Cholesterol - 31mg 
Protein - 13g
Fiber - 2g
Sodium - 76mg