Watermelon Salad

Watermelon Salad with Sweet & Spicy Salmon and baked potato

6 Tbsp lime juice, fresh
5 g mint, fresh, finely chopped (just under 1/4 c.)
1 Tbsp olive oil
1 sm. onion, chopped (~100g)
1 c. mandarin oranges in juice
1/2 c. reserved juice from mandarin oranges
4 c. (heaping) watermelon, balled (~800g)
2 med. gala apples, cored, sliced, chopped in bite size pieces (~300g or 2 cups)
1/2 English cucumber, sliced, quartered (~275g or 2 cups)
1 c. goat cheese, crumbled (optional)


Dressing:
Whisk lime juice, olive oil, and mint together. Set aside.

Salad:
Drain oranges, set oranges aside.

Cook onion in juice from mandarin oranges until caramelized. Set aside.

Add all of the fruit to a large serving bowl. Once onions are cool, add them to the fruit. Add the cheese (optional) and drizzle the dressing over the salad and stir well to cover.

Let sit in refrigerator for at least 1 hour to let flavors combine before serving well chilled.


Serves 9

Per serving - 1 cup (approx. 183.6 gr)
Calories - 118.2
Carbohydrates - 17.4g
Sugars - 12.3g
Fiber - 2.9g
Fat - 5.1g
Saturated Fat - 2.3g
Cholesterol - 15.6mg
Protein - 3.4g
Sodium - 68mg

Quinoa Salad w/ Tzatziki dressing

1 c. quinoa, dry
5 g. cilantro
1 lg cucumber, chopped (~228 g)
1 med. yellow bell pepper, chopped
1 med. red bell pepper, chopped
12 oz green beans (snap), 1" slices
3/4 c. Nancy's Easy Tzatziki (Greek Yogurt Sauce To Die For!) - so good there's no way to improve on it
1/2 c. Nonfat Greek Yogurt
1/2 c. red wine vinegar

Cook quinoa and cilantro in a 2 qt pot (or rice cooker) with 2 c. water. Bring to a boil, then reduce heat, cover, and cook for 15 min. Remove from heat and leave covered to cool.

Once the quinoa is cool, chop all the veggies and combine with the quinoa in a med/large mixing bowl (can be the serving bowl too).

Dressing: Combine Nancy's Tzatziki sauce with greek yogurt and red wine vinegar. Whisk to combine well.

Coat the quinoa and vegetables with the dressing.

Serves 9

Serving Size: 1 cup (approx. 228g)
Calories - 123.7
Carbohydrates - 21.4g
Sugars - 3.4g
Fiber - 3.4g
Fat - 1.3g
Saturated Fat - 0g
Cholesterol - 0mg
Protein - 8.1g
Sodium - 406.8mg

Three Bean Salad

1 c. mayocoba beans, dry
1 c. kidney beans, dry
1 c. black beans, dry
1/2 c. lime juice (approx. 5 limes)
200 g mushrooms, chopped
2 med. red bell peppers, chopped
1 Tbsp garlic, minced
1/2 c. red wine vinegar
1/2 c. olive oil
2 Tbsp Greek Seasoning (McCormick)
4 oz. goat cheese, crumbled (optional)


Cook beans according to bag.

Once beans are cooled, soak mushrooms in lime juice for 10-15 minutes.

Drain the lime juice from the mushrooms, reserving the juice. Toss the beans, mushrooms, and peppers into a large bowl.

Add the garlic, vinegar, olive oil, and greek seasoning to the lime juice. Whisk well and let sit for 30 min.

Pour the vinaigrette over the beans. Toss.

Add the goat cheese shortly before serving.

Serves 11
Serving Size: 1 cup (approx. 200 g)
Calories - 238.7
Carbohydrates - 22.8g
Sugars - 3.1g
Fiber - 8.7g
Fat - 13.5g
Saturated Fat - 3.5g
Cholesterol - 8.1mg
Protein - 8.3g
Sodium - 183.9mg

Fiberlicious Portabella Mushrooms

I have to admit on this one, my husband liked it much better than I did. I found it passable, but he liked it so much, it's being posted here anyway. I hope you like it as much as he did.

Fiberlicious Portabella Mushrooms w/ baked potato

3 Tbsp ground flax seed
1.5 c. water
200 g Mushrooms, sliced
1 Tbsp garlic, minced
1 lg onion (approx. 211 g)
100 g Spinach, fresh
100 g bell pepper, mixed colors, diced
2 Tbsp barley flour
1 Tbsp Sumac, ground
1/8 tsp Garlic Salt
6 oz. portabella mushroom, sliced



Whisk flax seed into water and let stand.

In a large skillet, dry sautee mushrooms, garlic, and onions (no moisture added) over medium heat. Once mushrooms are reduced and onions transluscent, add spinach and peppers. Stir well.

Add barley flour, sumac, and garlic salt into the flax mixture. Whisk well to combine.

The spinach should be fully wilted by now. Stir in the flax mixture to fully coat the vegetables. Lay the portabella slices on top, turning once. Reduce heat to medium-low, cover and simmer for 10 minutes.

Serve.

Serves 2
Per serving (approx. 300 gr)
Calories - 180.3
Carbohydrates - 30.4g
Sugars - 3.7g
Fiber - 10.3g
Fat - 4.4g
Saturated Fat - 0.5g
Cholesterol - 0.0mg
Protein - 11.7g
Sodium - 183.1mg

Pseudo "Shortcake"

Shortcake with fresh strawberries & whipped cream

2 c. HDMB Pancake & Biscuit Mix
1 c. nonfat milk
1/4 c. Splenda, granulated
1 Tbsp vanilla extract
1 large egg

Preheat oven to 350F.

Lightly grease a cookie sheet with spray oil. Mix all ingredients in a large bowl until well combined (dough will be be sticky). Drop onto cookie sheet into four equal "lumps".

Bake for 30 minutes. Can be served warm or cold.

Serves 4

Per serving
Calories - 233
Carbohydrates - 36.4g
Sugars - 1.6g
Fiber - 3.6g
Fat - 2.8g
Saturated Fat - 0.7g
Cholesterol - 64.2mg
Protein - 14g
Sodium - 326.4mg

Toppings are extra. (As pictured above,  385 calories)

Protein Pancakes

Pancakes with fresh raspberries and whipped cream

2.5 c. HDMB - Pancake & Biscuit Mix
1.5 c. nonfat milk
1 Tbsp flax seed, ground
3 Tbsp water

Preheat skillet.

Mix flax and water in a small bowl and set aside. Combine pancake mix and milk until consistency is smooth. Add flax mix and combine thoroughly.

Spray skillet lightly with spray oil. Pour 1/4 c. of the batter onto the hot skillet. When edges of pancakes are dry, and bubbles popped do not fill in with wet batter, flip the pancake. Cook for 2-3 more minutes.

Serve hot.

Serves 4 (3, 1/4 c. pancake)

Per serving
Calories - 271.5
Carbohydrates - 46.5g
Sugars - 5.9g
Fiber - 4.9g
Fat - 2.4g
Saturated Fat - 0.4g
Cholesterol - 165.9mg
Protein - 16.7g
Sodium - 395.6mg

Pancake & Biscuit Mix

5 c. white flour
4 c. whole wheat flour
3 c. wheat graham flour (can use whole wheat)
2.5 c. instant nonfat dry milk
1/4 c. baking powder
1 Tbsp baking soda
1 tsp cream of tartar
1.5 c. Splenda, granulated (or other bake safe dry sweetener)
8 scoops whey protein powder, unflavored
1/2 c. flax seed, ground
2 Tbsp vanilla powder (optional)

Combine all ingredients thoroughly and store in an airtight container. (If you're like me and keep protein powder around, wash and save an empty 2 lb container. It will make the perfect storage vessel)

Makes 18 cups
Serving size 1 cup (approx. 130g)

HDMB Pancake & Biscuit Mix 1 cup (130g)	Bisquick Pancake and Baking Mix 1 cup (122.7g)	Jiffy Pancake/Waffle Mix 1 cup (114.2g)
Calories - 368.4 Carbohydrates - 65.8g Sugars - 2.2g Fiber - 7.1g Fat - 2.9g Saturated Fat - 0.5g Cholesterol - 20mg Protein - 20.7g Sodium - 553.6mg	Calories 485 Carbohydrate 78.8g Sugars - 3g Fiber 3g Fat 15.2g Saturated Fat 4.5g Cholesterol 0mg Protein 9.1g Sodium 1485mg	Calories -520 Carbohydrates - 88g Sugars - 4g Fiber - 4g Fat - 18g Saturated Fat - 4g Cholesterol - 9mg Protein - 8g Sodium - 1280mg

Greek Salad Dressing/Vinaigrette

1/4 c. olive oil
1/4 c. basalmic vinegar
1/4 c. apple cider vinegar
2 Tbsp lemon juice
1 Tbsp garlic, minced (Image)
1 Tbsp lemon zest
1 Tbso McCormick Greek Seasoning blend
1 tsp garlic powder

Mix all ingredients well, with a whisk or shaker. Allow to sit for at least 2 hours before serving. I recommend recycling an old salad dressing bottle/jar or other tightly sealed container for storage.  Shake/Stir well before serving.

Makes 10 servings

Per serving (2 Tbsp)
Calories - 53
Carbohydrates - 1.5
Sugars - 1g
Fiber - 0g
Fat - 5.5g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 0g
Sodium - 64mg

Bisquick Pancakes with a healthy-ish twist

I started with Bisquick's traditional pancake recipe and took off from there.

Pancakes with fresh strawberries and whipped cream

2 cups Bisquick - Original Pancake & Baking Mix
1/4 c. Whole Wheat Graham Flour
1-1/2 c. Nonfat (skim) Milk
1 Tbsp Vanilla Powder
2 Tbsp Flax Seed, ground
6 Tbsp water

Start by mixing the flax and water in a small bowl. Set aside.

In a medium mixing bowl stir together Bisquick, graham flour, and vanilla powder. Add milk and stir briskly (or use a whisk or mixer) until mixture is mostly smooth (approximately 2 minutes). Add flax/water, mixing completely.

Spray preheated skillet lightly with spray oil. Pour by 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden.

Serves 5

Per 3 pancake serving
Calories -264
Carbohydrates - 42g
Sugars - 1g
Fiber - 3g
Fat - 7g
Saturated Fat - 1g
Cholesterol - 1mg
Protein - 8g
Sodium - 531mg

Traditional Bisquick Pancakes	HDMB Bisquick Pancakes
One 1/4 c. pancake (recipe makes 12)	One 1/4 c. pancake (recipe makes 15)
Calories 90 Carbohydrate 12 g Sugars - 1g Fiber 0g Fat 3 g Saturated Fat 1 g Cholesterol 30 mg Protein 3 g Sodium 280 mg	Calories - 88 Carbohydrates - 14g Sugars - 0g Fiber - 1g Fat - 2g Saturated Fat - 0g Cholesterol - 0mg Protein - 3g Sodium - 177mg

Refried Beans

1 c. pinto beans, dry
1 c. mayocoba beans, dry
2 Tbsp garlic, minced (Image)
2 Tbsp olive oil
1/2 tsp garlic salt

Add beans and sufficient water to cover them well (at least 3" over top of beans) to a large saucepan. Bring to a boil for 2 minutes. Remove from heat, cover, and let stand for at least 1 hour. Drain.

Replace water, return bean pan to stove. Bring to a boil. Reduce heat to med-low and simmer for at least 1 hour. Drain.

Mash beans using a mixer or food processor (my preference). Return beans to saucepan. Add garlic, olive oil, salt, and 1 cup water. Mix well. Simmer over low heat for 10 minutes.

Optional: Return refried beans to mixer or food processor, mashing to desired consistency.

Serves 8

Per 1/2 c. serving (approx. 122.5g)
Calories - 159
Carbohydrates - 25g
Sugars - 1g
Fiber - 6g
Fat - 4g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 9g
Sodium - 129mg

"Spanish" Rice

2 c. brown rice, cooked
1 med. tomato, diced
1/2 Tbsp Brummel & Brown
1 tsp garlic powder

Melt Brummel & Brown in a high sided skillet. Add garlic powder, stir. Add cooked rice and tomato. Cover and cook over medium heat for 10-12 minutes, stirring occasionally to prevent burning.

Serve. Excellent with any Spanish or Mexican main dish, added to burritos or enchiladas, etc.

Serves 4
Per 2/3 c. serving (approx. 140g)
Calories - 121
Carbohydrates - 25g
Sugars - 1g
Fiber - 2g
Fat - 2g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 3g
Sodium - 14mg

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

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

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

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.

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