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- Creamy Frozen Fruit Smoothie - A smooth, delicious near-frozen treat that's vegan, low fat, lowish cal, and high in protein.
Per serving - 201 cals, 1g fat, 42g carbs, 10g protein - Graham Cracker Cake - Low calorie treat
Per serving - 131 cals, 2g fat, 27g carbs, 2g protein - summer salad - side salad
Per serving - 222 cals, 6g fat, 34g carbs, 10g protein - Helen's garden salad - just my basic salad so I don't have to choose which salad on the list.
Per serving - 67 cals, 1g fat, 15g carbs, 4g protein - 4 bean salad - mother's old fashioned recipe. didn't have wax beans, so substituted additional can of green beans and added black beans
Per serving - 145 cals, 0g fat, 36g carbs, 4g protein - Baked Rice Pudding - Good for breakfast, dessert or snack. Vegan recipe made with brown rice and rice milk. By Polly Pitchford, Full Spectrum Health™. brown rice, vanilla rice milk, cinnamon, whole wheat pastry flour, vanilla extract, almond butter, chopped almonds cvt
Per serving - 284 cals, 10g fat, 44g carbs, 6g protein - Breakfast mix - Healthy & Quick
Per serving - 561 cals, 14g fat, 73g carbs, 41g protein - Vanilla Bean Ice Cream - Mmm... homemade ice cream! You'll want to invest in an ice cream maker for this one, a 1 1/2 quart model works fine (only about $30!)
Per serving - 196 cals, 6g fat, 31g carbs, 5g protein - Cranberry Sauce - This recipe is provided by Equal®. 76% calorie reduction from traditional recipe. fresh or frozen cranberries,
water, Equal® Spoonful or Equal® packets cvt
Per serving - 28 cals, 0g fat, 7g carbs, 0g protein - Pacific Rim Slaw - Delicious recipe, originally from the Syracuse Post-Standard. I've modified the dressing to a healthier version, but every bit as tasty as the original! If you don't want to shred the cabbage/carrots, use prebagged coleslaw mix and a handful of matchstix carrots instead.
Per serving - 97 cals, 6g fat, 9g carbs, 3g protein - Strawberry Smoothie - A yummy strawberry smoothie that can be thrown together in minutes. Sometimes I freeze the pineapple juice in ice cube trays and just throw a couple in--that way I don't have a big can of juice sitting in the fridge going bad and I always have the juice on-hand in the freezer when I need it.
Per serving - 218 cals, 3g fat, 37g carbs, 11g protein - Chocolate Banana Ice Cream - Quick healthy ice cream
Per serving - 224 cals, 1g fat, 54g carbs, 3g protein - Currant sorbet - see above
Per serving - 108 cals, 0g fat, 28g carbs, 0g protein - Variation Greek Salad - Sooo yummy! Originally tried at Messini (Authentic Greek Restaurant on Danforth Ave, Toronto.)
Per serving - 123 cals, 10g fat, 8g carbs, 3g protein - Nectarine Smoothie - Fresh nectarines!
Per serving - 162 cals, 1g fat, 30g carbs, 11g protein - Mediterranean Potato Salad - New potatoes in a sun-dried tomato-based dressing. By Polly Pitchford, Full Spectrum Health™. Because of the intense flavor of the dried tomato dressing, no salting is necessary. new potatoes,
vegetable or chicken broth
dehydrated Sun Dried Tomatoes (not in oil)
extra virgin olive oil
wine vinegar (white or red)
dried basil
black pepper
garlic,
scallions
celery cvt
Per serving - 121 cals, 3g fat, 22g carbs, 3g protein - Old-fashioned vanilla pudding - This creamy vanilla pudding is sure to be a favorite. Its always good and so easy to make.
Per serving - 182 cals, 8g fat, 22g carbs, 5g protein - Pita Sandwich - Pita breads are available in the deli section of most supermarkets. They come in various sizes and flavors. Especially good with chicken picked off the bones from making chicken stock. From the American Diabetes Association. whole-wheat pita bread
cooked chicken,
large fresh tomatoes,
diced seedless cucumber
plain low-fat yogurt
diced seedless cucumber
clove garlic,
vinegar
fresh mint cvt
Per serving - 170 cals, 2g fat, 25g carbs, 14g protein - Cucumber Onion Salad (ADA) - From the American Diabetes Association. plain fat-free yogurt light sour cream
minced fresh dill (optional)
garlic salt
white wine vinegar
ground black pepper
sugar substitute
large cucumbers,
medium onion
Per serving - 72 cals, 3g fat, 10g carbs, 3g protein - Panko Crusted Scallops and Avocado Salad - Scrumptious and very good for you meal. Healthy calories and carbs. Don't forget to divide by the number of servings to get Nutritional values
Per serving - 655 cals, 22g fat, 82g carbs, 37g protein - Strawberry Muesli - European-style cold breakfast starts the day with protein and fiber.
Per serving - 136 cals, 1g fat, 25g carbs, 7g protein - Tuna Salad - filling for sandwiches
Per serving - 72 cals, 4g fat, 4g carbs, 4g protein - iced coffee - home brewed made with whole milk
Per serving - 113 cals, 1g fat, 22g carbs, 2g protein - fruit smoothie - fruit smoothie
Per serving - 198 cals, 1g fat, 39g carbs, 11g protein - Spaghetti Salad - Spaghetti with a zing
Per serving - 449 cals, 14g fat, 41g carbs, 38g protein
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