Are you a Career Dieter?

Are you a career dieter?

Is your life a series of failed attempts at weight loss?

Have you actually found what you thought was ‘the plan’ to finally get the weight off and get thin again, only to gain all of the losses back and then some?

Does it seem that nothing will ever work and you are doomed to be fat forever, but you still keep trying with the hope that the next plan will actually work?

Well, guess what? You are a career dieter. You are looking for the next best thing that will magically get all the excess weight off and once it is gone will stay gone no matter what you do or don’t do.

Sorry to tell you this, but that is NOT how it works…You can’t lose weight and then maintain those losses without making changes not only during the course of the reduction phase, but FOREVER!!! (Or as long as you want to stay thin.)

Healthy habits formed over time must trump your old ways or your old body will return. And the sooner you realize this, the sooner you will be on the right track to permanent fat loss! (Well, that and a good nutrition and exercise plan like Burn the Fat, Feed the Muscle) Who wants to constantly be on a ‘diet’? I know I don’t and ever since I changed my eating and exercise habits, I know I will never have to ‘diet’ again.

I used a weight loss program to lose the weight, but I also used that plan to develop new healthier habits and learn what I needed to do to not only lose fat, but make sure it didn’t come back! I learned what I needed to do and then I did it…and I kept on doing it…and I STILL am doing it and I PLAN on doing it for as long as I live! And if that means I never eat another donut or regular pizza again, well, no problem! I enjoy healthier choices now that I like and my body likes too!

Depending on my current goals, I do restrict certain foods occasionally, but nothing is completely off limits anymore. Some sacrifices had to be made. I have learned to live without certain foods, but that is MY CHOICE. I have learned what works for me and what doesn’t. And truth be told, some of my old favorites just don’t ‘do it’ for me anymore. The fallout from 5 minutes of ‘pleasure’ just isn’t worth it to me. I like being thinner…I am not interested in weighing over 300 pounds again.

Successful fat shredders and lifetime maintainers have a few things in common….they actually realized that they had to make changes in the way they eat and exercise and then DID IT! And keep doing it...everyday….

Attitude adjustment is the FIRST step to a healthier body! Healthy thoughts will take you a long way in transforming your body to what you want it to be, but you MUST change to reap (and keep) the rewards! Without making these changes, you will just be a career dieter. And THAT is no way to live.

A Lunchtime Favorite

I just enjoyed one of my favorite fat burning lunches and here's what I had:

Turkey Meatball (a la Tosca Reno) topped with my homemade Ketchup
Steamed green beans, carrots and broccoli
Brown Jasmine Rice Mix combined with Saute #1 (mushrooms, green and jalapeno peppers, and onions)
Small apple

Recipes for the ketchup and Saute #1 are here:

Smokey Top Secret Heinz Ketchup
Variation of a ketchup recipe from Lionstar

One 12-ounce can tomato paste
1/4 cup Splenda (or 2 T. honey)
1 cup white vinegar
1 cup water
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 capful (about 1 teaspoon) Wright’s Hickory Smoke Flavoring, NSA

Combine all ingredients in a medium saucepan over medium heat. Whisk until smooth.
When mixture comes to a boil, reduce heat and simmer for 20 minutes, stirring often.
Remove pan from heat and cover until cool. Chill and store in a covered container.
Makes 3 cups.

Sautés

I serve these either plain or mixed into my rice,
barley or steamed squash!!

Sauté in about ¼ cup of white balsamic vinegar in medium saucepan over medium heat until transparent or to taste: (amount of each ingredient used is up to you!!)

Mix #1: sweet and/or yellow onions, sliced portabella mushrooms,
green peppers, hot peppers to taste (optional)

Mix #2: celery, onions, fresh or dried parsley, hot peppers (optional)

Mix #3: green onions (greens and all), sweet onions, bell peppers (mix of red, green, yellow, and orange), mushrooms, hot peppers to taste (optional)

I dice all of my veggies on the larger size, not too small.

Enjoy!!

Apple Cinnamon Granola (updated 5-09)

Apple Cinnamon Granola II
Tastes great mixed with applesauce or my Strawberry 'Ice Cream'

3 cups regular rolled oats, uncooked
3 cups puffed brown rice
¼ cup Splenda
½ cup Diabeti Sweet Brown Sugar Substitute
¼ cup flaxseed meal
¼ cup oat bran
2 Tablespoons cinnamon

2 medium apples, diced fine

1 cup walnut pieces, chopped

Ghiardelli 60% Cacao Chocolate Chips (I used about 9 chips per single serving bag)

2 teaspoons clear vanilla
¼ teaspoon butter extract
1 cup water

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients except walnuts and chocolate chips. Stir in finely dice apples and stir well. Set aside.
In small mixing bowl (or oversize measuring cup), combine all wet ingredients thoroughly. Pour this over dry ingredients and stir until thoroughly combined and all oats are covered. Will be moist, but not sopping wet.
Spread out evenly on silpat on large baking sheet. (Could use non –stick Reynolds foil or parchment, too.) Bake for 30 – 45 minutes or until golden brown. Do not overcook! Cool on pan.

Add walnuts and chocolate chips after oat mixture has cooled. Keep in airtight container or portion out to Ziploc bags (STRONGLY SUGGESTED!!).

Makes about 13 - ½ cup servings of granola.

Variation - If you don't have the Diabeti Sweet Brown Sugar, use 3/4 cup Splenda total and 1 teaspoon of maple extract.

Healthy Meal Idea

Looking to jazz up your salads? Try this....

In a large bowl or salad plate, layer these ingredients in the order listed:

1-2 cups Romaine Lettuce (chopped into smaller pieces)
5-6 Cucumber slices
2-3 broccoli florets (cooked or raw)
5 baby carrots cut into 1/2" pieces
3-4 slices Basil Tomatoes
3-4 oz Grilled Balsamic Chicken Breast (my recipe) cut into bite sized chunks
Sprinkle with about 1 Tablespoon of the juice from the Basil Tomatoes

Yummy!!!

I have also eaten this with baked Turkey Breast and even my Turkey Taco mix instead of the chicken....

If you want to add some starchy carbs to this, I have also added diced boiled red potatoes and diced sweet potatoes to this.

Enjoy!!!

Welcome to my new blog!

I have started this blog to post my healthy recipes and tips!!

I am moving most of those entries from my original blog here so they will be easier to find!

I am in the process of getting everything switched over, so please bear with me for a few days until I can get everything tranferred! In the meantime, everything will still be at the original site until I get it all moved here!!

You can find all of that info here: Woven Dimensions

Thanks for your patience and I will be updating everything soon!!

Jenny

More Recipes

A few new recipes for your enjoyment.....
[UPDATED 1-23-09]

Apple Crumble
(a new fan favorite!!)

Topping-
In medium mixing bowl, combine the following:
2 ¼ cups rolled oats
1 1/2 cups puffed brown rice
¼ cup Splenda
¼ cup Diabeti Sweet Brown Sugar*
2 Tablespoons oat bran
¼ cup flaxseed meal
½ teaspoon nutmeg
1 Tablespoon cinnamon
1 teaspoon clear vanilla (with no sodium or corn syrup)
½ cup water
¼ teaspoon butter extract
Set aside.

Bottom layer:
6 McIntosh apples, peeled, cored and sliced
¼ - 1/3 cup water

Slice apples into 10 x 10 silicon baking dish and sprinkle with water.
Spread topping evenly over apples.
Bake at 360 degrees for 45-60 minutes.
Allow to cool.
Keep refrigerated.

*If you don't have this ingredient, you can substitute with 1/4 cup Splenda and 1/2 teaspoon maple extract for a similar flavor.

A good HEALTHY substitute for my regular Apple Crisp that I can enjoy!
(Recipe of which is elsewhere on this blog!!!)


Quick and Healthy Applesauce

12 McIntosh apples, peeled, cored and quartered
1 cup water
¼ cup Splenda*
1 teaspoon cinnamon
1 ½ tablespoon fresh lemon juice (about the juice from one small lemon)
1 teaspoon clear vanilla (with no sodium or corn syrup)

Place water and peeled apples in medium saucepan and cook over medium heat until apples are mushy. Remove from heat. Whisk with a fork until apples get to a consistency you like (will be a little chunky). Add Splenda. Mix thoroughly with fork. Add remaining ingredients and stir until well blended. Allow to cool. Refrigerate in tightly sealed container. Makes about 4 cups.

*If you don’t have Splenda, you can use granulated white sugar instead, but it is not as healthy that way!

For a special treat (and also not as healthy), add about 10 large marshmallows to the hot/warm applesauce. Allow them to melt slightly, stir carefully, then chill. Yummy!!



Turkey Saute with Tomatoes and Basil

¼ cup white balsamic vinegar
1 green pepper, diced
2 onions, diced
2 jalepeno peppers, diced
Saute above ingredients in large sauce pan until onions are clear.
Add 2 pounds of ground turkey breast and black pepper to taste.
Cook until browned.
Stir in:
2 t. crushed garlic
1 - 28 oz. can whole tomatoes with basil, NSA (I chop these up into smaller pieces)
1 Tablespoon dry basil
Reduce heat to low and simmer for 1 hour.
Serve over brown jasmine rice.

Living Lean Peanut Butter Muffins
(Not recommended for reducers, save for Living Lean)
[Updated December 2008]

1 cup rolled oats
½ cup steel cut oats
6 Tablespoons 100% peanuts chunky peanut butter, NSA
(I used Crazy Richard’s brand smooth or Krema brand) [I have been using about 1/2 cup in recent batches...adds a few fat calories, but a nice change]
2 Tablespoons Diabeti Sweet brown sugar substitute
1/4 cup Splenda
1 Tablespoon cinnamon
2 teaspoons clear vanilla
¼ teaspoon butter extract
1/2 cup water
12 egg whites

Preheat oven to 350 F.
In large mixing bowl, stir together all dry ingredients and peanut butter. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist. Set aside.

In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer. Will be really runny so don’t worry.
Allow to sit for 15 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter evenly into each section.
Bake for 15-20 minutes. Remove from oven and cool in pan for about 10 minutes. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B
1-1 1/2 T. Peanut butter (healthy fat)

[about than 325 calories per muffin too!]
I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.
You can also add about 6-10 Ghiradelli 60% Cacao bittersweet chocolate chips to each muffin before baking...adds a few calories, but yummy!

Other Healthy Recipes on my blog are here: (Links are to my other blog for now...)

Healthy Recipes I
Healthy Recipes II

New Recipes for 2008

The following recipes are given in good faith.
If you don't follow them as written, results aren't guaranteed.
This is how I do it and it works for me!!!

Also...some of these recipes call for Diabeti Sweet Brown Sugar substitute - If you don't have that,
DO NOT USE SUGAR TWIN BROWN SUGAR SUBSTITUTE!!!
That leaves a nasty aftertaste that you will NOT like!!

Instead, use Splenda in the same quantity and
1/2 - 1 teaspoon maple extract - this will give you a similar flavor
and no nasty aftertaste.

Happy Cooking!

Part I of my Plan Friendly recipes are here: Healthy Recipes for Living Lean (and most are reducer friendly too!)

Banana Caramel Muffins

3/4 cup rolled oats
¼ cup steel cut oats
1 cup mashed banana
6 Tablespoons flaxseed meal (optional**Reducers use best judgment)
½ cup Splenda
1 Tablespoon Spice Mix II (see recipe below)
1 Tablespoon cinnamon
2 teaspoons clear vanilla
2 T. Caramel SF Davinci Syrup
12 egg whites

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients and bananas. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist. Set aside.

In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer.

Allow to sit for 15 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section.
Bake for 15-20 minutes. Remove from oven and cool for 10 minutes in pan. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B

I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.

Living Lean Peanut Butter Muffins
(Not recommended for reducers, save for Living Lean)

1 cup rolled oats
½ cup steel cut oats
6 Tablespoons 100% peanuts chunky peanut butter, NSA
(I used Crazy Richard’s brand or Krema brand)
¼ cup Diabeti Sweet brown sugar substitute
1 Tablespoon cinnamon
2 teaspoons clear vanilla
¼ teaspoon butter extract
¼ cup water
12 egg whites

Preheat oven to 375^o F.
In large mixing bowl, stir together all dry ingredients and peanut butter. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist. Set aside.

In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer. Will be really runny so don’t worry.

Allow to sit for 15 minutes while oven heats and you prepare the baking pan.

Spray and wipe out a large capacity 6 muffin pan. Divide batter evenly into each section.

Bake for 15-20 minutes. Remove from oven and cool in pan for about 10 minutes. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B
1 T. Peanut butter (healthy fat)

I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.

Smokey Top Secret Heinz Ketchup
Variation of a ketchup recipe from Lionstar

One 12-ounce can tomato paste
1/4 cup Splenda
1 cup white vinegar
1 cup water
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 capful (about 1 teaspoon) Wright’s Hickory Smoke Flavoring, NSA

Combine all ingredients in a medium saucepan over medium heat. Whisk until smooth.
When mixture comes to a boil, reduce heat and simmer for 20 minutes, stirring often.
Remove pan from heat and cover until cool. Chill and store in a covered container.
Makes 3 cups.

Sweet and Sour Turkey Meatballs
A healthier version of the Ham Ball recipe elsewhere on my blog.

3 lbs. ground turkey (93/7 or 99/1 or a combination)
1 Tablespoon Onion Powder
1 Tablespoon dry minced onions
4 egg whites, slightly beaten with fork
Black pepper to taste

Topping:
¼ cup Diabeti Sweet Brown Sugar substitute
2 cups Ketchup, NSA (see recipe above)
2 t. dry mustard
3/8 cup apple cider vinegar

Preheat oven to 350 degrees F.

Combine first 5 ingredients and form into 18 balls. Place in sprayed and wiped large glass pyrex baking dish.

In small mixing bowl, combine all topping ingredients and pour over meatballs.

Bake for 1 hour.

Makes: (18) 2-3 oz. Servings Protein B
Free veggies

Rhubarb Sauce
A few bites of this make your mouth taste good!!

¾ lb of fresh rhubarb, cleaned and cut into 1” pieces
1 cup water
½ cup strawberries
¼ cup Splenda or to taste
1 teaspoon vanilla
2 teaspoons arrowroot

In medium sauce pan over medium heat, cook together water, rhubarb, Splenda and strawberries. Bring to boil and add vanilla. Cook for 15 minutes or until mushy. Stir with a fork and then stir in the arrowroot. Reduce heat and cook for 15 minutes longer or until desired thickness. Stir occasionally.

Cool. Refrigerate.

Rhubarb is a Veggie ‘A’ – not a freebie. While reducing, eat only at meals where veggie ‘A’ is permitted and then monitor closely.

I enjoy 3 or 4 bites of this after lunch and dinner. Like a treat!!

Real Banana BreadMoist and smooth!!

2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
2 Tablespoons cinnamon
3 cups sliced frozen bananas, completely thawed (will be very runny, that is OK)
1 teaspoon maple extract
2 teaspoons clear vanilla

Preheat oven to 350^o F.

In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.

Fold in the beaten egg whites and stir until all the egg foam disappears.

Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 15 - 20 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags. Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, ½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)

To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
These taste best the next day. They freeze well, too! A healthy breakfast for anyone on-the-go!
My extra ½ cup fruit is either fresh apple or ½ cup of my homemade applesauce

Living Lean variation – Add ¼ cup semi-sweet chocolate bits to batter before baking.

Crustless Pumpkin PieA Lakescape experiment that tasted great!

4 egg whites (large eggs – no yolks)
1 teaspoon cinnamon
½ teaspoon nutmeg
2 Tablespoons Splenda
1 teaspoon clear vanilla
½ cup pumpkin

Preheat oven to 350^o F.
In medium mixing bowl, stir together all ingredients.
Beat with mixer until well blended (about 3 minutes)

Lightly spray and wipe a 2-cup loaf pan. Spread batter evenly bake for 24 – 30 minutes or until knife comes out clean. Allow to cool. Remove from pan and cool completely on wire rack.

Full recipe makes: 4 – Protein A and ½ cup Carb B. Supplement as required.

Vegetable Soup II

1 small can NSA tomato paste
1 can diced tomatoes (NSA)
1 can water [I rinse out the diced tomato can twice]
1 small can water [I rinse out the tomato paste can]
1 large onion, chopped
½ t. black pepper
1 -2 stalks celery diced fine OR 1 tablespoon celery flakes
3 cups NSA turkey or chicken broth (homemade works the best)
1 tablespoon onion powder
1 t. California garlic powder
1 – 2 tablespoons parsley flakes
¼ cup white balsamic vinegar
2 teaspoons Pasta Seasoning (NSA) from Trader Joe’s
1 small bag frozen green beans
1 small bag baby carrots
½ very large bag of mixed vegetables [I use the king size bag of Bird’s Eye Normandy blend from Wal-mart – broccoli, cauliflower, carrots, zucchini, and yellow squash]

In large stock pot, sauté onions and celery in about ¼ cup White Balsamic vinegar for about 5-10 minutes. Stir in tomato products and water. Turn heat to medium, add flavorings and bring to small boil. Add vegetables and bring to boil again. Cover and reduce heat to very low and simmer for 60 - 90 minutes.

Better the next day! And it freezes well, too!

I use mostly free veggies and just eyeball the carrot content of each bowl.

Pumpkin Muffins

3/4 cup rolled oats
¼ cup steel cut oats
1 cup pumpkin
¼ cup flaxseed meal (optional**Reducers use best judgment)
½ cup Splenda
1 Tablespoon Spice Mix II (see recipe for this here: Spice Mix II)
1 Tablespoon cinnamon
2 teaspoons clear vanilla
1 teaspoon fresh orange zest (optional) OR 2 Tablespoons of Sugar Free Davinci Caramel Syrup
12 egg whites

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients and pumpkin. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside.

In separate bowl, beat eggs for about 5 secs with hand mixer. Stir into oat mixture and combine well with mixer.

Allow to sit for 5 minutes while oven heats and you prepare the baking pan.

Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section. It is OK if it fills above the rim.

Bake for 15-20 minutes. Remove from oven and cool in pan. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B

I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.

Pickled Eggs and Beets

18 – 24 hardboiled eggs, peeled
2 – cans NSA sliced red beets
3/4 cup Splenda
½ cup water
1 cup Heinz white vinegar

In medium saucepan, combine all ingredients except eggs. Over medium heat, bring to boil and boil for 5 – 10 minutes.

Pour over peeled eggs and refrigerate overnight.

**Beets are a Carb A - NOT a freebie!!! Measure them if you are eating them!!

Grilled Mahi-Mahi and other Marinades
My favorite way to make fish!!

3 lbs. Mahi Mahi fillets (or any type of firm, mild fish)
1 bottle Orange Muscat Champagne Vinegar from Trader Joe’s**
** Reducers use best judgment – contains a small amount of sugar
1 teaspoon crushed garlic, or to taste
Black pepper to taste
Minced Onion (about ¼ cup or to taste)

Combine all ingredients in marinating pan adding fish last. Coat each side with marinate, cover tightly and allow to sit at least 2 hours or overnight. Grill until opaque and flaky. Pour extra marinate over fish while grilling.

I do mine on my gas grill for about 6 – 8 minutes per side, depending on thickness of fish.

Best the next day and freezes well.

Reducer Friendly variation – as a substitute for the Orange Muscat vinegar, use this instead to make it a POP meal:

¾ - 1 cup White Balsamic Vinegar
Zest from 1 orange
Small amount (about 1-2 tablespoons) juice from the orange (optional)

Herb de Provence marinade:

¾ - 1 cup Raspberry Zinfandel Table wine (or other fruit flavored wine)
1 teaspoon crushed garlic, or to taste
Black pepper to taste
Minced Onion (about ¼ cup or to taste)
Herb de Provence herb blend from Whole Foods (about 1 tablespoon or
to taste)

Sautés

I serve these either plain or mixed into my rice,
barley or steamed squash!!
Also great served with any meal as is since they only use Free Veggies!!

Sauté in about ¼ cup of white balsamic vinegar in medium saucepan over medium heat until transparent or to taste: (amount of each ingredient used is up to you!!)

Mix #1: sweet and/or yellow onions, sliced portabella mushrooms,
green peppers, hot peppers to taste (optional)

Mix #2: celery**, onions, fresh or dried parsley, hot peppers (optional)

Mix #3: green onions (greens and all), sweet onions, bell peppers (mix of red, green, yellow, and orange), mushrooms, hot peppers to taste (optional)

I dice all of my veggies on the larger size, not too small.
All free veggies – good at any meal!!

**Celery isn't a free veggie, but the amount you will get with each serving is minimal.

Mushrooms ItalianoTastes like pizza and makes your house smell like it too!!
Actual quantities of each ingredient will vary depending on the amount of
mushrooms and tomatoes and size of baking dish.

24 oz (or more) Cleaned mini Portabella Mushrooms (White Mushrooms work fine too) (I slice the bigger ones in half)
6-10 Grape tomatoes
Good white balsamic vinegar (I use Trader Joe’s)
Dry or fresh basil to taste
Dry or fresh oregano to taste
Italian Seasoning to taste
Onion powder to taste
Garlic powder to taste (I use Trader Joe’s California Garlic Powder)

Preheat oven to 400^oF. Pour enough vinegar in baking dish to just over the bottom. Wash mushrooms and tomatoes (ok to leave wet). Place in single layer in glass baking dish (9 x 13 or whatever size they will fit into). Fill in gaps with grape tomatoes. Sprinkle generously with white balsamic vinegar making sure each piece is wet, but not submerged. Sprinkle generously (to taste) with onion powder, garlic powder, oregano, Italian seasoning and basil in that order. Bake for 45 minutes. Remove from oven and allow to cool slightly, and then remove to storage container. Scrape any juice/brownings into container, too. Don’t worry if it bakes dry, just allow pan to soak before washing! Allow to cool and then refrigerate overnight for best results. Tomatoes will form a juice when allowed to cool. Serve cold or reheat. Use juice as topping for potatoes, rice, chicken, beef, or as salad dressing! Also great as topping for On Plan Pizza!

Contains all FREE veggies, so reducers can enjoy this at any meal!!

Tuna Salad
Yummy served over a bed of baby mixed greens and a few grape tomatoes!
(And this coming from someone who hated tuna!!)

2 cans NSA canned Tuna (I used Tongol Tuna from Whole Foods)
1-2 tablespoons finely diced onion
1-2 tablespoons finely diced celery
Black pepper to taste
2/3 cup cucumber juice**

In small mixing bowl, combine all ingredients and stir well.
Divide into appropriate portions and refrigerate for several hours or overnight.
Stir before eating.

Makes : (4)- 2 oz. servings Protein A

**Cucumber Juice is the juice from my Sweet and Sour Cucumbers, which is just apple cider vinegar, water, Splenda and sliced cucumbers. I have this on hand all the time, so I just use some of the seasoned juice from this in my Tuna Salad.

Basil-Tomato Herb Muffins

Delicious and portable when served with a Big Salad for a Lite Lunch!

1 cup rolled oats
½ cup steel cut oats
1/3 cup sun dried tomatoes, diced
¼ cup flaxseed meal, optional
1 T. basil
1 T. Oregano
1 T. Italian Seasoning, nsa
1 t. garlic powder
1 T. minced dry onion
1 t. onion powder
¼ cup water
1 cup zucchini, mashed (measure after mashing)
12 egg whites, beaten to soft peaks

Preheat oven to 350^o.
In large mixing bowl, combine all dry ingredients and then remaining wet ingredients except for egg whites. Set aside.

Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.

Fold in the beaten egg whites and stir until all the egg foam disappears.

Lightly spray and wipe an extra large (Texas sized) 6 muffin baking pan. Divide batter evenly into each and bake for 15 - 20 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags. These freeze well.

Makes 6 servings containing 2 oz. – Protein; ½ cup Carb B

Tomato Herb Breadsticks
Enjoy these with your favorite marinara or
toasted and served with Vegetable Soup!

2 cups rolled or quick oats
1 cup steel cut oats
1/3 cup sun dried tomatoes, diced (3 oz package)
¼ cup flaxseed meal, optional
¼ cup oat bran, optional
1 T. basil
1 T. Oregano
1 T. Italian Seasoning, nsa
1 t. garlic powder
2 t. onion powder
2 ½ cups water
4 egg whites, beaten to soft peaks

Preheat oven to 350^o.
In large mixing bowl, combine all dry ingredients and then remaining ingredients except for egg whites. Set aside.

Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.

Fold in the beaten egg whites and stir until all the egg foam disappears.

Lightly spray and wipe (2) 5 x 9 loaf pans. Divide batter evenly into each and bake for 30-45 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Cut each loaf into 6 equal pieces. Store in Ziploc bags. These freeze well.

Makes 12 servings containing : ½ cup Carb B, minimal protein (freebie!)

Dee’s Turkey Burger Mix
This mixture really makes turkey burgers come alive!!
Thanks Dee!!

2 pounds ground turkey or chicken breast
4 tablespoons minced dry onion
2 teaspoons onion powder
1 teaspoons garlic powder
2 Tablespoons dry Basil
2 Tablespoons oregano
3 oz. package DRY sun dried tomatoes, ground to powder
1 teaspoon black pepper

In small mixing bowl, combine all dry ingredients.

In large mixing bowl, combine meat and dry mix until well blended.

Refrigerate for several hours or overnight. Form into patties and grill.

Apple Caramel Flaxseed Muffins
Due to the nature of the ingredients, save this recipe for Living Lean!!

1 ¼ cup flaxseed meal
½ cup Splenda
2 T. Caramel SF Davinci Syrup
1 Tablespoon cinnamon
1 teaspoon nutmeg
¾ cup water
1 Tablespoon clear vanilla
4 egg whites, beaten to soft peaks
1 medium apple, finely diced (with peel) or shredded

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined. Will be moist, but not sopping wet. Set aside.

In separate bowl, beat eggs until soft peaks form. Stir into flax mixture and combine well with mixer.

Allow to sit for 20 minutes while oven heats and you prepare the baking pan.

Spray and wipe out a regular sized 12 muffin pan. Divide batter into each section. It is OK if it fills above the rim.

Bake for 15-20 minutes. Remove from oven and cool in pan. Freeze.

Makes (12) Servings of 1¼ Tablespoons flaxseed meal, minimal fruit and protein.

I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.

Use as a supplement if you suffer from dry skin or constipation!
Recommended serving = 1 muffin per day as needed.

Spicy Turkey Meatballs in Tomato Sauce

This recipe is my take on one from the Provida Recipe Exchange.

Meatballs:
2 pounds ground turkey breast (or half breast/half 93/7 turkey)
2 teaspoons red pepper flakes
½ Tablespoon crushed garlic
½ Tablespoon NSA Chili Powder (I use Spice Hunters Chili Blend)
Black pepper to taste

Mix garlic and chili powder in small bowl, then mix with meat thoroughly. Sprinkle black pepper and mix again. Set aside.

Sauce:
1 small bunch green onions, diced (greens and all)
White balsamic vinegar (enough to cover the bottom of the pot)
1 large yellow onion, diced
1 pound sliced portabella mushrooms
1 green pepper, diced
3 jalepeno peppers, diced fine with seeds
2 stalks celery, diced fine

Saute above ingredients in large pot until onions are transparent.
Add:
3 cans NSA diced tomatoes
1 teaspoon oregano (or more if you like)
½ Tablespoon crushed garlic
½ Tablespoon NSA Chili Powder (I use Spice Hunters Chili Blend)

Simmer for 30 minutes over low heat.

While sauce is simmering, form turkey mix into meatballs and brown in a small amount of white balsamic vinegar in small nonstick frying pan. Add more vinegar as needed. Brown on all sides and add to sauce.

Cover and simmer on low for 2-3 hours.

Recipe contains: Protein and Free Veggies (the small amount of celery is negligible)

Size of meatballs will determine the number of servings. I made 12 meatballs for serving size after cooking of about 2.5 oz. each.

Yummy served over Brown Jasmine Rice mixed with Saute #1!!

Other Recipes are here: Healthy Recipes for Living Lean (and most are reducer friendly too!)