Cream Cheese Butter Cookies

Ingredients 1c butter 8 oz cream cheese 1/4c sugar 2c sifted all purpose flour 1/2 tsp baking powder Directions Cream the butter and cream cheese together. Add the sugar and mix until it becomes light. Sift your flour & baking powder together then stir slowly into the first mixture. Mix well and form into a ball. Wrap it up in saran wrap and refridgerate overnight. Roll out onto a floured surface about 1/8" - 1/4" thick. Use festive seasonal cookie cutters to cut out nice shapes. Place on ungreased cookie sheets. Bake in the oven at 375*F until brown about 8-9 minutes. Cool completely before frosting!

Garlic Chicken Salad

Ingredients

1 lb cooked chicken (fat & skin removed) 1 tbsp olive oil 2 tbsp apple cider vinegar 1 tsp onion powder 1 tsp garlic powder salt and pepper to taste 2 tsp chopped fresh basil 1/4 chicken stock

Directions

1) Place all ingredients except the chicken stock into a food processor. 2) Puree for 30 seconds. 3) Use a rubber spatula and scrape down sides. 4) Add half the chicken stock and puree another 15 seconds. *[ If you like thicker chicken use less stock or add more for thinner. If you keep this in an airtight container it will keep for 2 days in the fridge. ]*

CALORIES 253 (FROM FAT 108) FAT 12G (SAT FAT 3G) CHOLESTEROL 101MG SODIUM 306MG CARBS 1G PROTEIN 33G

Egg Salad

Ingredients

6 large eggs - hard boiled & peeled 1/2 tsp celery seed - chopped 1 tsp fresh lemon juice 1/4 c light sour cream 1/4 c light mayo salt and pepper to taste

Directions

1) Slice the eggs in half and remove the yolks. 2) Place the whites in the food processor until very finely diced. Remove. 3) Place the eggs, yolks, celery seed and lemon juice into the food processor. 4) Puree for 20 seconds. 5) Using a rubber spatula, scrape down the sides. 6) Add the sour cream, mayo, salt and pepper and puree for another 30 seconds. 7) Fold the finely diced egg whites into the mix and serve. *[ Store in an airtight container, will keep freshness for 2 days ]*

CALORIES 188 (FROM FAT 128) FAT 14G (SAT FAT 4G) CHOLESTEROL 328MG SODIUM 391MG CARBS 4G PROTEIN 10G

Dreamy Seafood Salad

Ingredients

8 oz crab meat - cooked 4 oz cooked shrimp - peeled & deveined 4 oz scallops - cooked 1/4 c cocktail sauce 2 tbsp light sour cream 1 tsp onion powder 2 tsp lime juice 2 cloves fresh garlic [lime wedge for garnish]

Directions

1) Place all of the ingredients except for the lime wedge into a food processor. 2) Blend for 20 seconds and using a rubber spatula, scrape the sides down. 3) Puree another 35 seconds. Garnish with lime wedge and serve!

CALORIES 166 (FROM FAT 19) FAT 2G (SAT FAT 1G) CHOLESTEROL 137G SODIUM 584MG CARBS 6G PROTEIN 28G

Strawberry & Banana Smoothie

Ingredients

2 scoops Body Fortress vanilla protein powder 4 oz milk - frozen into cubes 4 oz plain low-fat yogurt 1/2 oz strawberries - stems removed [frozen is good too] 1/2 oz banana - sliced 1 packet Stevia 1/2 tsp vanilla extract

Directions

Place all of these ingredients into a blender and blend together until smooth. *[ Experiment with other berries!]*

CALORIES 317 (FROM FAT 19) FAT 2G (SAT FAT 1G) CHOLESTEROL 9MG SODIUM 249MG CARBS 25G (DIETARY FIBER 1G) PROTEIN 52G

Honey Chicken Stir Fry

Ingredients

4 tsp peanut oil 1 lb boneless/skinless chicken breasts - cut 1/2" thick 2 c small broccoli florets 1 small onion - cut into thin strips 1 medium carrot - cut into thin slices 2 c small mushrooms - cut in half 1/4c honey 1 tsp sesame oil 1/4 tsp crushed red pepper flakes 2 tbsp soy sauce (I love the low sodium version!)

Directions

1) In a large skillet, heat the oil over medium-high heat; add the chicken and saute for 3 minutes. 2) Add the broccoli, onion, carrots and mushrooms to the chicken and saute for another 5 minutes. 3) Add the honey, sesame oil, red pepper flakes and soy sauce. 4) Stir until all the veggies are glazed and the sauce is bubbling hot which usually takes about 1 minute. *[ Try to cut your chicken the same size so it cooks evenly. If you wanna switch this up, add shrimp & scallops or substitute them altogether! ]*

CALORIES 181 (FROM FAT 51) FAT 6G (SAT FAT 1G) CHOLESTEROL 42MG SODIUM 358MG CARBS 16G (DIETARY FIBER 2G) PROTEIN 18G

Chicken Curry Salad

Ingredients

1 lb cooked chicken - shredded 1/4 c light sour cream 1/4 c light mayo 1/4 golden raisins 1 tsp curry powder 1/2 tsp garlic powder salt and pepper to taste

Directions

Place all the ingredients into a large mixing bowl and mix well. Serve. *[ For best results, buy a rotisserie chicken from the grocery store it tastes waayyy better than canned chicken!!! This dish can be refrigerated for up to 2 days.]*

CALORIES 321 (FROM FAT 133) FAT 15G (SAT FAT 4G) CHOLESTEROL 111MG SODIUM 398MG CARBS 11G (DIETARY FIBER 1G) PROTEIN 34G

Spicy Blue Cheese Stuffed Eggs

Ingredients

12 large eggs 1/2 c crumbled blue cheese 3 tbsp light mayo 3 tbsp light sour cream 1 tsp fresh lemon juice 1/2 Tabasco sauce 1/2 tsp salt 1/4 tsp pepper 1/2 tsp celery salt 1 tbsp parsley - minced

Directions

1) Boil the eggs for 10 minutes. 2) Shell then cut the eggs in half to make 24 egg halves. 3) Remove the yolks from the egg whites. Place the yolks in a medium mixing bowl and add the remaining ingredients to the yolk. 4) Using a wire whisk, blend the ingredients really well. 5) Spoon the yellow mixture back into the hollowed egg whites. *[ After boiling the eggs, drop them in a pan of cold water for a few minutes. Shake them in the water to crack the shells then let them rest in the water for a couple minutes. This makes it easier to peel!]*

CALORIES 231 (FROM FAT 153) FAT 17G (SAT FAT 6G) CHOLESTEROL 437G SODIUM 678MG CARBS 3G PROTEIN 15G

Shrimp & Brie Scrambled Eggs

Ingredients

2 large eggs 1 tsp skim milk 1/2 oz Brie cheese salt and pepper to taste 1 tsp chives - minced 1/2 tsp butter 1/4 c baby shrimp - cooked

Directions

1) In a small mixing bowl, mix the eggs and milk together. 2) Cut the Brie into small pieces and add to the egg mixture, along with the salt pepper and chives. 3) Melt the butter in an 8" frying pan over medium heat. 4) Place the egg mixture in the pan with the shrimp. Stir until well cooked and fluffy. [ You can add any fish or seafood to this dish. You can also just use egg whites if you'd prefer, just be sure to use 3 egg whites. ]

CALORIES 252 (FROM FAT 156) FAT 16G (SAT FAT 7G) CHOLESTEROL 516MG SODIUM 879MG CARBS 2G PROTEIN 23G

Seafood Calypso Salad

Ingredients

1/2 lb shrimp - cooked 1/2 lb sea scallops - cooked 1/2 lb crab meat - cooked 1 tsp celery seed 1 tsp onion powder 2 cloves garlic - finely chopped 1 tbsp lime juice salt and pepper to taste 1 tbsp lemon juice 1/2 bunch dill - chopped (it's about 2 tbsp) 1 tsp hot sauce 1/4 light mayo 1/4 cocktail sauce [lime wedges and chopped dill for garnish]

Directions

1) In a large mixing bowl, add the cooked seafood and all of the ingredients. 2) Toss really well. 3) Place into the fridge and let chill at least 2 hours. 4) Garnish with lime wedges and chopped dill then serve! { Don't use imitation crab meat; it's processed and contains less protein than real crab. Give the crab a quick rinse before cooking to ensure it's free of shells. You can also mix it up by adding cooked fish to this dish if you'd like!

CALORIES 185 ( FROM FAT 43) FAT 5G (SAT FAT 1G) CHOLESTEROL 142MG SODIUM 678MG CARBS 5G PROTEIN 27G

Sage Turkey Dijon Meatballs

Ingredients

1 lb ground turkey 2 tsp sage 2 tsp Italian seasoning 2 cloves garlic - minced 1/4 c shredded Parmesan cheese 1 large egg salt and pepper to taste 1/4 c white wine 2 tbsp Dijon mustard 1/4 c 2% milk 1/2 c light sour (chopped sage and fresh ground pepper both for garnish)

Directions

1) In a large mixing bowl, combine the ground turkey, safe Italian seasoning, garlic, cheese, egg salt and pepper. Mix well. 2) Divide the meat mixture into 15 even pieces then roll into 15 round balls. 3) Spray a large saute' pan with no stick spray and heat over medium-high heat. 4) When the pan is hot, add the meatballs and saute for 10 minutes turning frequently to brown all sides of the meatballs. 5) Drain any grease from the pain, return the pan to the heat, add the white wine and reduce by half. 6) Add the mustard, milk and light sour cream, bringing to a light simmer. Let simmer for 5 minutes or until meatballs have reached 165*F in the center. 7) Garnish with chopped safe and fresh ground pepper and serve! (Be sure to stir your meatballs & sauce every 3-5 minutes to ensure even cooking. You can also use this meat mixture to make smaller meatballs for a delicious hot appetizer!)

CALORIES 193 (FROM FAT 105) FAT 12G (SAT FAT 5G) CHOLESTEROL 113MG SODIUM 500MG CARBS 5G (DIETARY FIBER 1G) PROTEIN 17G

Just-Right Chili

Ingredients

1/2 lb ground beef 1/2 lb ground pork 2 tsp garlic - chopped 1/2 bunch scallions - chopped 14 oz canned tomato sauce 14 oz canned diced tomatoes - drained 2 tsp chili powder 1 tsp cumin 1/2 black pepper 15 oz can pinto beans

Directions

1) Place ground beef and pork into a medium pot and saute' for 5 minutes. 2) Drain the fat. 3) Add the remaining ingredients and bring to a simmer and let simmer about 25 minutes. *You can sub ground turkey if you'd like. Also, you can add Velveeta cheese to the heated chili to make a great dip for fresh veggies. [This chili can be stored up to 3 months in the freezer!]

CALORIES 149 (FROM FAT 49) FAT 5G (SAT FAT 2G) CHOLESTEROL 30 MG SODIUM 446MG CARBS 12G (DIETARY FIBER 4G) PROTEIN 12G

Herbed Beef Patties & Cream Sauce (at bottom)

Ingredients

1 lb fresh lean ground beef 1 large egg 2tsps Romano cheese 1/4 tsp basil 1/4 tsp oregano 1/4 tsp thyme 1/4 tsp garlic powder 1/4 tsp onion powder Fresh chopped basil for garnish

Directions

1) In a large mixing bowl, combine the beef, egg, cheese, basil, oregano, thyme, garlic and onion powders. 2) Using your hands, form into 4 round patties. 3) Saute' the beef patties over medium-high heat for 4 to 6 minutes, turning the patties over every 2 minutes. 4) Remove the beef patties from the saute pan, and drain any excess fat from said pan. 5) Prepare the Garlic Beef Cream Sauce (SEE BELOW!) and when the sauce has started to simmer, add the cooked beef patties to the sauce and let simmer on low for 2 minutes. 6) Garnish with fresh chopped basil and serve.

Garlic Beef Cream Sauce Ingredients

2 tsp beef bouillon granules 1/4 skim milk 1/2 c light sour cream 1 tsp garlic powder salt and pepper to your particular tastes

Directions

In saute' pan over medium heat, combine the beef bouillon granules and skim milk until dissolved. Add the light sour cream, garlic powder, salt and pepper making sure to stir constantly until the mixture begins to lightly simmer. * Stirring the sauce constantly and NOT letting it come to boil are very important because the sauce will burn and may separate*

CALORIES 255 (FROM FAT 121) FAT 13G (SAT FAT 6G) CHOLESTEROL 137MG SOIDUM 725MG CARBS 5G PROTEIN 26G

Vanilla Cappuccino Shake

Ingredients

2 scoops Body Fortress vanilla protein powder 4 oz skim milk frozen into cubes 4 oz skim milk 1 tbsp instant coffee, (decaffeinated for bariatric patients!) 1/2 tsp vanilla extract 1 packet Stevia

Directions

Place all of the ingredients into the blender and blend until smooth.

CALORIES 280 (FROM FAT 4) FAT 0G (SAT FAT 0G) CHOLESTEROL 5MG SODIUM 229MG CARBS 20G PROTEIN 52G

Orange Dreamsicle Shake

Ingredients

4 oz skim milk frozen into cubes 2 scoops vanilla protein powder (Body Fortress from Wal-Mart) 1 oz mandarin oranges, drained 1 packet Stevia 4 oz plain low- fat yogurt

Directions

Place the ingredients into the blender and blend until smooth.

CALORIES 306 (FROM FAT 18) FAT 2G (SAT FAT 1G) CHOLESTEROL 9G SODIUM 250MG CARBS 23G PROTEIN 52G

Chocolate Peanut Butter Shake

Ingredients

2 scoops chocolate protein powder (again, prefer Body Fortress, $15 for 2lb tub at Wal-Mart) 4 oz skim milk, frozen into cubes 4oz skim milk 1tbsp peanut butter 1 packet Stevia

Directions

Place all of the ingredients into the blender and blend until smooth.

CALORIES 358 (FROM FAT 77) FAT 9G (SAT FAT 2G) CHOLESTEROL 5MG SODIUM 303MG CARBS 21G (DIETARY FIBER 1G) PROTEIN 55G

Chocolate Covered Cherries Shake

Ingredients

2 scoops chocolate protein [I use Body Fortress brand from Wal-Mart because it's $15 for a 2lb tub! Flavors are great too!] 4 oz skim milk, frozen into cubes 2 oz plain, low fat yogurt 2 oz skim milk 1 oz fresh cherries - pitted (or frozen cherries)

Directions

Place all of the ingredients into the blender and blend until smooth.

CALORIES 299 (FROM FAT 11) FAT 1G (SAT FAT 1G) CHOLESTEROL 7MG SODIUM 238MG CARBS 24G PROTEIN 52G

Pulled BBQ Chicken

Ingredients

4 boneless/skinless chicken breast dash of salt dash of pepper 14tbsp KC Masterpiece Classic Blend BBQ sauce

Directions

Place chicken breast along with salt and pepper in a large pot of water and boil until cooked. Use 2 forks to shred. Place chicken into a large skillet and add BBQ sauce, toss to coat and warm the way through.

CALORIES 85 FAT 0.7G PROTEIN 15.3G CARBS 2.3G

Chicken Meatballs

Ingredients

1lb ground chicken 1/4c grated Parmesan cheese 1tsp garlic powder 1tbsp oregano

Directions

Mix ground chicken, Parmesan cheese and seasonings. Measure into 1.5oz and shape into balls. (Makes 13 meatballs that are 1.5oz each; 3 are 1 serving.) Bake at 400*F for 20 minutes and broil 1-2 minutes to brown tops.

Yummy when paired with low sugar marinara sauce! :) CALORIES 260 FAT 16.7 PROTEIN 26.9 CARBS 1.5

Taco Lettuce Wraps

Ingredients

8 oz ground beef/chicken/turkey - your choice 1 pack taco seasoning 1tbsp minced garlic 16 Romaine lettuce leaves 1tsp cumin 1tsp tumeric 1tsp paprika 1tsp chili pepper 2 or 3c shredded low fat cheese [Garnish with salsa]

Directions

Cook meat and add taco seasonings as well as other spices. Spoon meat and cheese onto a lettuce leaf and fold like a taco! Top with salsa if you'd like!

CALORIES 320 FAT 23.5 PROTEIN 20.7G CARBS 3.9G

Firecracker Brownies

Ingredients

3/4c melted butter 2c Stevia (or 1.5c sugar) 2tsp vanilla extract 3 eggs 3/4c all purpose flour 1/2c cocoa powder 1/2tsp baking powder 1/2tsp salt 1c semi-sweet chocolate chips 1/2c coarsely chopped nuts

Directions

1) Preheat your oven to 350*F. Grease an 8" pan. 2) In a small bowl, mix butter, sugar and vanilla. Add eggs and whisk well. 3) In a large bowl, stir together flour, cocoa powder, baking powder and salt. Gradually add egg mixture, mixing until well blended. If using chocolate chips and nuts, now is the time to add them. Now, spread the batter evenly into your greased pan. 4) Bake 40-45 minutes ( until toothpick comes out clean after insertion ) remove from oven and cool completely in pan on a wire rack. Cut into bars and enjoy!

FOR ONE BROWNIE WITH WALNUTS: CALORIES 280 (140 FROM FAT) TOTAL FAT 15G (8G SAT FAT) CHOLESTEROL 65MG SODIUM 180MG CALCIUM 25MG CARBS 32G PROTEIN 4G

White Albacore Tuna Spread

Ingredients

7oz. white albacore tuna in a pouch 2tbsp fresh dill weed - chopped 1tsp hot sauce 1tsp minced garlic 1tbsp fresh lemon juice 1/4c light sour cream 1/4c light mayo salt & pepper to taste [ Fresh dill & Lemon Wedge for garnish! ]

1) Place tuna, dill, hot sauce, garlic and lemon juice in a 3c food processor. 2) Puree for 20 seconds. Using a rubber spatula, scrape the sides of the bowl. 3) Add the sour cream, mayo, salt & pepper; puree another 30 seconds. Garnish if so inclined!

Store this in an airtight container, lasts 2 days. CALORIES 272 (FROM FAT 139) FAT 16G (SAT FAT 4G) CHOLESTEROL 62MG SODIUM 1033MG CARBS 6G PROTEIN 25G

Creamy Crock Pot Chicken

Ingredients

6 boneless/skinless chicken breasts 1 can (10.75oz) Fat Free Cream of Mushroom soup 1c plain Greek yogurt 1/2c chicken stock 1 envelope (7oz) dry Italian dressing mix 1 package (8oz) mushrooms No Stick Spray

Directions

1) Coat a large skillet with no stick spray. Cook chicken in batches (I chose to use various usual spices I like) over med-high heat until each side is browned; transfer to a Crock Pot that's also been coated with no stick spray. (Gotta love easy clean ups!) 2) Add soup, yogurt, chicken stock and Italian dressing mix to the skillet. Cook on medium, stirring constantly until it's smooth. 3) Arrange the mushrooms over the chicken inside the crock pot. Then pour the soup mix over the chicken and mushrooms. Cover and cook on low 4-6 hours. Stir well before serving.

I cooked mine about 6 hours on low. I also added left over chopped onions & bell peppers from last night as well as baby corn (the little mini cobs) and green beans with about 1tbsp of tumeric. I love that stuff! LoL Anyway, I didn't add the corn and green beans until the last hour though. Oh, I also took the chicken out about 30 minutes prior to serving and shredded it. It was so flavorful and delicious. Even my son loved it. (I served it up with Whole Wheat Crackers!) CALORIES 128 FAT 1.68G PROTEIN (ABOUT) 18.5G SUGAR 2.28G

Before putting up for the night:

Turkey Tacos (Puree)

Ingredients

1lb. ground turkey 1/4c tomato sauce 1/4c onion - peeled & chopped salt & pepper ( to your taste ) 2tbsp minced garlic 1tsp cumin 1 tsp chili powder [ low fat cheddar and sour cream for garnish ]

Directions

1) In a large saute' pan (coated with no stick spray) place turkey, onion and garlic on medium high heat Saute' 5 minutes. 2)Drain fat and return to heat. Add cumin, chili powder, tomato sauce, salt & pepper, bring to a simmer; simmer for 5 minutes. 3) Place taco mixture into the food processor and blend for 20 seconds. Use a rubber spatula to scrape the sides of the bowl. 4) Puree another 30 seconds. Finally, garnish and enjoy!

CALORIES 152 (FROM FAT 77) FAT 9G (SAT FAT 3G) CHOLESTEROL 73MG SODIUM 355MG CARBS 3G (DIETARY FIBER 1G) PROTEIN 16G

Pineapple Punch (Alcoholic Beverage!)

Ingredients

1 can (46oz) pineapple juice 1 c Country Time Lemonade Mix (or sugar free lemonade mix!) 2c water 2 cans Sprite (or Sprite Zero) Pineapple Coconut Rum

Directions

Combine ingredients, chill and serve! :)

Sweet Potato Fries

Ingredients

2tbsp thawed OJ concentrate 1tbsp onion powder 1/2tsp salt 1/8 cayenne 1lb. sweet potatoes - cut into 1/2" sticks

Directions

Preheat your oven to 450*F. Line a cookie sheet with foil, coat with non-stick spray. In a medium bowl, combine the OJ, onion powder, salt and cayenne. Add your sticks and toss to coat! Arrange potato sticks on foil in a single layer. Bake for 15 minutes, flip, bake another 15 minutes more until tender. If you'd like them crunchy, add another 15 minutes.

TOTAL BATCH : CALORIES 416 FAT 1G

Parmesan Crusted Fish Fillets

Ingredients

4 fish fillets (I personally LOVE tilapia!) 1/4c melted butter 2/3c Panko bread crumbs 1/3c Parmesan cheese 3 tbsp coconut/canola oil 1tsp garlic powder 1tsp onion powder 1/2tsp basil 1/4tsp pepper 1/3c milk

Directions

1) Preheat your oven to 400*F. Add 3 tbsp oil to a baking dish large enough for all of the fillets to fit, coating the bottom. 2) Combine bread crumbs, Parmesan, garlic & onion powders, basil and pepper together. MIX WELL! 3) Place milk in a dish large enough for 1 fillet at a time; make sure to coat the entire fish with milk. 4) Dredge each fillet until well coated with the bread crumb mixture; place in oiled dish once each piece of fish is coated. 5) Drizzle melted butter over the fillets. Place in the oven and bake for 15-23 minutes; fish is done when it becomes white and flaky!

Lemon Broiled White Fish

Ingredients 3 tbsp lemon juice 1 tbsp dijon mustard 1 tbsp butter melted 1/4tsp pepper

1lb fish 8 lemon wedges

Directions

Combine the ingredients that are in BOLD print (the first 4) and stir well. (Coat the rack of the broiler pan with no stick spray) Place the fish on the rack. Brush with half of the lemon mix and save the other half. Broil for 5 minutes or until the fish flakes easily. Drizzle with the rest of the lemon mix and add pepper. Serve with lemon wedges.

CALORIES 114 FAT 4G PROTEIN 17G CARBS 3G SUGAR 0G SODIUM 157MG

Creamy Pumpkin Mousse

Ingredients

1 can (15oz) pumpkin 3 boxes (totaling 4oz) Sugar Free/Fat Free Vanilla pudding 2c sugar free cool whip 1/2c skim milk 1tsp cinnamon (All spice, nutmeg, ginger, clove & stevia all to your particular taste!)

Directions

Mix all of the ingredients well and whip until smooth. Chill at least a couple hours before serving.

Calories 149 Fat 4.4g Protein 2g Sugar 8.6g

Floribbian Shrimp

Ingredients

4 drops liquid smoke 2tsp minced garlic 2tbsp honey 1tbsp olive oil 1tbsp lime juice 1/4c heavy cream 1tsp lemon pepper 1/4tsp curry powder 1lb. medium shrimp - peeled and deveined

Directions

1) Combine in medium mixed bowl: liquid smoke, honey, lime and lemon pepper. 2) Add shrimp and marinate for at least 30 minutes. 3) In a 10" skillet on medium-high, add the garlic and olive oil. 4) When it sizzles, add shrimp. 5) Saute' 4-5 minutes until the shrimp are pink. 6) Add cream and curry powder and bring to a simmer. Let simmer 3 minutes then serve and enjoy!

This is great with SCALLOPS as well!

CALORIES 178 (FROM FAT 89) FAT 10G (SAT FAT 4G) CHOLESTEROL 188MG SODIUM 228MG CARBS 3 PROTEIN 18G

Roasted Chickpeas (Garbanzo beans) Snack

Ingredients

1 can (15.5oz) chickpeas 1tsp olive oil

Flavor Options - this is a snack you can experiment with!

Idea 1: 1/2tsp salt 1/2tsp cayenne pepper Idea 2: 2tbsp dry Ranch mix Idea 3: 2tbsp of your favorite dry rub (example: cinnamon & chipotle!)

Directions

1) Preheat your oven to 450*F. Drain and rinse chickpeas and put into a bowl, sprinkle them with oil. 2) Add your seasonings and mix well. 3) Spread them in a single layer on a baking sheet. 4) Bake for 15 minutes; remove the pan from the oven, shake around to ensure even browning, return to the oven and bake another 15 minutes until brown & crunchy.

Vegan Chocolate Cake

Ingredients

16 oz plain flour 6tbsp (unsweetened) cocoa powder 1/2tsp salt 2tsp baking powder 2tsp baking soda 7oz sugar 4tbsp almond or vegetable oil 1 medium ripe avocado (well mashed) 2c water 2tbsp white vinegar 2tsp vanilla extract *For Frosting: 2 medium ripe avocados (well ripened avocados) 2tsp lemon juice 15oz powdered sugar 1tsp vanilla extract

Directions

1) Pre-heat your oven to 350*F (gas stove = 4) then grease, line and flour two 8x8 round pans. 2) Mix all of the wet ingredients together, adding sugar and avocado. 3) Mix the dry ingredients together in another bowl, then add the wet mix and combine until smooth. 4) Split the batter between the pans and bake 35-40 minutes. 5) Let them cool in the pans about 15 minutes before turning out onto wire racks in order to cool completely.

Making The Frosting

Add the lemon juice to avocado and beat it until it's a bit paler, then gradually add in the powdered sugar and mix the vanilla in at the end!

Crock Pot Italian Beef & Potato Casserole

Ingredients

1lb. lean ground beef 5.5 scalloped potatoes 1can (16oz) tomatoes 1 can pizza sauce 1/2c water 1/2tsp oregano 1/4tsp basil 1/2tsp garlic 1c cubed mozzarella cheese

Directions

Before ground beef and drain. Put in crock pot with dried potatoes and mix. Add tomatoes, pizza sauce, water, oregano, basil and garlic. Stir thoroughly. Cover and cook on low for about 5 hours. Turn to high, stir in cubed cheese. Cover and cook about 15 minutes longer.

Vegan Vanilla Frozen Yogurt (Avocado Base)

Ingredients

6 ripe Avocados 6 oz plain yogurt 1tbsp Agave Nectar (plus extra for taste if you'd like) 1tbsp vanilla extract

Directions

1) Halve and remove stone from the avocados. Remove flesh and roughly chop. 2) Put into the blender with other ingredients. 3) Scrape down sides as required. If too hard to blend, add another spoonful of yogurt. 4) Taste and add more agave if needed. 5) Put into a lidded tub, freeze 2 hrs and serve!

Toscana Soup (similar to an Italian Restaurant's)

Ingredients

2lbs mild Italian Sausage 1.25tsp crushed red pepper 4 slices bacon 1 large onion- diced 1tbsp minced garlic 5 cans (13.75oz) chicken broth 8 potatoes - chunked 1c heavy cream (or more depending on your taste) 2 bunches kale

Directions

1) Cook sausage and red pepper flakes in a dutch oven, over med-high until crumbly and brown, about 10-15 minutes. Drain and set aside. 2) Cook bacon in the same dutch oven over medium until crisp about 10 minutes. Drain but leave about 3tbsp drippings. Add onion and garlic, cook for 5 minutes. 3) Add chicken broth, bring to a boil on high. Now add your potatoes and boil for 20 minutes. Reduce the heat to medium, stir in the cream, cooked sausage and kale. Simmer about 10 minutes and serve!

CALORIES 555 FAT 32.7G CARBS 42.8G I love kale, so mine gets loaded up! Here's a picture!

Crock Pot Chili *YUM*

Ingredients

1.5lbs ground beef 1c chopped onion 2 bay leaves 2tbsp chili powder 1tsp salt 1tbsp paprika 28oz stewed tomatoes 1tsp tumeric 1c taco seasoning 2tsp cumin 1tbsp minced garlic 1tsp pepper 1tsp red cayenne pepper green, yellow, red, orange bell peppers chopped 1 dash red pepper flakes 1 can each: dark & light kidneys, pinto and black beans

Directions

(Spray your crock pot with no stick spray to make clean up easy!) Brown beef, add taco seasonings, drain fat and put into crock pot. Add the rest of your ingredients, except for the kidney beans. Cook on low 8-10 hours OR on high 5-6 hours. Be sure to stir occasionally.Add the kidney beans about 90 minutes before you serve.

Upon serving, sprinkle shredded cheddar and a dollop of sour cream! YUM! Here are my before & after pictures! ENJOY!

Crock Pot Potato Soup

Ingredients

4 large potatoes cubed 1tbsp minced garlic 1 medium onion chopped 1 tbsp butter 1 chicken bouillon cube 1 tsp paprika 1tsp dry parsley (or Italian Seasoning) salt & pepper to taste 3c water and 1tbsp celery flakes [1/4c flour or cornstarch for thickening if needed] *Optional - green onions and bacon cooked & crumbled

Directions

1) Place all the ingredients except for the flour or cornstarch into the crock pot and cook all day on low. 2) About 30 to 60 minutes before serving, if you want to thicken it up, mix cornstarch & water and slowly mix in. Once it begins to thicken, it's ready to serve! If you feel so inclined, crumble bacon on top right before serving and garnish with fresh green onion! YUMMY!

For cheesy potato soup, add about 1/4lb cheddar (some like Velveeta) during step 2 so it will be fully melted before serving! I also like to add veggies! :)

Southern Curry Chicken

Ingredients

1lb. boneless/skinless chicken breasts 1/4c all purpose flour 1/8c vegetable oil 1tbsp minced garlic 1 onion- thinly sliced 1tbsp chopped jalapeno 2.5tbsp curry powder 1/2tsp celery salt 1can tomato sauce 2 eggs 2c fresh bell pepper chopped 1c fresh mushrooms 1 tbsp each: tumeric, cumin & paprika

Directions

1) Dip breasts in egg, coat in flour (I add extra tumeric to the flour!). Heat oul in a 12" skillet, brown all sides, remove and set aside. 2) Cook garlic, onions, peppers mushrooms curry and celery salt on med-high about 5 minutes. Stir in the tomato sauce, add chicken bring to a boil then reduce heat to low; cover and simmer about 30 minutes.

I made rice and green beans for my guys during the simmering time. But feel free to make whatever sides you like! :)

Yummy & Healthy RANCH DRESSING!

Ingredients

1c Plain Greek Yogurt 1 packet Hidden Valley Ranch (dry) Mix 1/2c Milk (1%)

Directions

Whisk together thoroughly and chill 1 hour before using!

FOR AN ENTIRE MASON JAR: 1.75G FAT & 255 CALORIES !!!

South of the Border Chicken Pasta

Ingredients

1 package medium shell pasta 1 lime (juiced) 1/2tsp sugar 1/2tsp sea salt 2 tbsp minced garlic 2tbsp cumin 1/2 onion- thinly sliced 2 boneless/skinless chicken breasts - diced 1 each red & yellow peppers roasted/diced/peeled 1/2tsp salt and pepper to taste 4 tbsp EVOO 4tbsp fresh cilantro *Optional - 1 jalapeno seeded & diced 1 can peas 1 can tomatoes

Directions

This can be made hot or served cold. Sprinkle diced chicken with cumin, mix well and set aside 5 minutes. Fry chicken in half the oil; remove it, set aside. Add peppers, garlic, (jalapeno if using), cook low until fragrant. Cook your pasta. Add the chicken back to the pan with pepper (and any peas/tomatoes) and mix. Add onion, keep warm. In a separate bowl, mix oil, lime juice, salt sugar and cilantro. Once pasta is cooked add to chicken and peppers with a little bit of pasta water to loosen food. Stir well. Place chicken and pepper into a large bowl and drizzle with oil and cilantro. MIX WELL! :)

Super Moist Banana Bread

Ingredients

2c flour 1tsp baking soda 1/2 tsp baking powder 1/2c softened butter 1c sugar (or Stevia!) 1/2tsp salt 2 eggs 1tsp vanilla 4tbsp sour cream 4 large over ripe bananas *Optional- Add nuts or Chocolate Chips

Directions

1) Pre-heat oven to 350*F. Mix dry ingredients together and sift. 2) In a mixing bowl, cream softened butter with sugar and salt. Mix in eggs, vanilla and sour cream and mix until blended. 3) Add flour to mix to the batter. Mash the bananas & add to the bowl, mixing well. (If adding chocolate chips or nuts, now is the time!) 4) Spray a pan with no stick spray and pour your batter in. 5) Cook for 1 hour or until a toothpick comes out clean from being inserted in the middle!

Cake Boss' Buttercream Frosting (not healthy but DELICIOUS!)

Ingredients

7.5c powdered sugar 2.25c vegetable shortening 6tbsp unsalted butter 1.5 tbsp vanilla extract 1/4c cold water 2tbsp cold water

Directions

1) Put sugar, shortening, butter, vanilla in a bowl of stand mixer fitted with the paddle attachment; paddle on low-med speed until mixture is smooth, no lumps, which takes about 3 minutes. (if you're using hand mixer, just mix until smooth!) 2) With the motor running, add both amounts of water in a thin stream and continue to paddle until all the water is absorbed (hand- 1tsp at a time!)

This makes 6c frosting to frost and fill a 2 layer 9" cake. THANK YOU BUDDY VALASTRO! :)

Collard Greens

Ingredients

1 smoked ham hock (neckbone) 4c water 2 lbs collards 1 tbsp salt 3 tbsp crushed red pepper flakes 1 tbsp sugar 1/4c bacon drippings (Hot sauce for extra zip) 1 cap-full of white vinegar

Directions

1) Put ham hock into a 5 qt. pot with water; bring to a boil then reduce to simmer. 2) Cover the pot and simmer about 45 minutes. Skim the foam from the broth once or twice during this time. 3) Cut away very thick stem parts of greens, WASH THEM THOROUGHLY! Drain by shaking; chop into small pieces. 4) Stir greens into pot; add salt, red pepper, sugar and drizzle all with bacon drippings. 5) Cook, covered, about 20-30 minutes until greens are tender. 6) Turn off the heat, check seasonings. Add your cap-full of vinegar and stir. Cover pot and let greens rest a few minutes before serving.

Beef Stew

Ingredients

3 lbs. cubed beef stew meat 1/4 c butter 1 medium chopped onion 1 can Rotel ( your choice of heat ) 2 tbsp minced garlic 6 carrots - chopped 2 celery stalks chopped 6 potatoes - chopped 10 small pearl onions 2 tbsp Italian Seasoning 1.5 tsp salt 1 tsp pepper 1 can whole tomatoes 1/4 c flour 2 cubes beef bouillon 3 c water 3 c peas (I also like to put in frozen mixed veggies) * add cornstarch to thicken if you want at the end *

Directions

1.) Lightly salt and pepper beef cubes and coat with flour. In a hot skillet, saute' with butter until browned. 2.) In heavy pot (which can be transferred into a crock pot!) saute' onions until clear. Add meat, tomatoes, water, bouillon, garlic, italian seasoning, salt and pepper. 3.) Cover, simmer 1.5 hours (or if using a crock pot adjust the time by cooking on low about 6 hrs and high about 4). Then add carrots, celery, potatoes, small onions; cook for 30 minutes. Finally, add peas 30 minutes before serving.

Gourmet Meat Loaf

Ingredients

*For the filling* 1/2 c sliced mushrooms (fresh/canned but drained) 1/2 c chopped onion 2 tbsp butter 1/3c sour cream [ For the actual Meat Loaf: 1.5 lbs ground beef 1 egg 3/4 c Quaker Oats (uncooked) 2 tsp salt 1 tsp Worcestershire Sauce 2/3 c milk

Directions

Pre-heat your oven to 350*F. For filling- lightly brown mushrooms and onion in butter in medium sized skillet. Remove from the heat, stir in sour cream. For the loaf- Combine all the ingredients very well. Place half of the meat mixture into a shallow baking dish. Shape meat into an "oval" with a "well" for filling. Next shape remaining meat over the filling, seal the top and bottom. Bake for 1 hour, let stand 5 minutes before serving.

Before Baking on the Top & Finished Baking on Bottom

Sweet & Sour Pork

Ingredients

Cooking Spray 1 lb. pork tenderloin (cut into thin strips) 1 can (15oz) pineapple chunks (unsweetened) 1/2c water (for sauce) 1/3c water (for cornstarch) 1/4c Splenda Brown Sugar Blend 2 tbsp Corn Starch 1/2 tsp Sea Salt 1 tbsp Low sodium Soy Sauce 2 medium green bell peppers (sliced; you can use other colors also) 1 small onion (sliced)

Directions

Cook pork until golden brown and remove from your skillet and drain the fat. Next, open the can of pineapples and drain the juice into a bowl, set it aside for later use. Combine 1/2c water, Splenda, (mix cornstarch & 1/3c water in separate bowl and add) salt, soy sauce and pineapple juice in a small bowl. Add all of these things to your hot skillet and cook until the sauce is thickened. Now you need to add your pork strips and simmer on low heat until the meat is tender about 30-45 minutes. Finally, add your peppers, onion & pineapple chunks; cook for an additional 5 minutes.

Calories 248 Fat 3.5g Protein 18g Carbs 36g Sugar 8g

Welcome Y'all !

Thank you SO MUCH for your interest in HEALTHY RECIPES! When I posted on FB that I was sending some to a couple friends, I was overwhelmed with the Inbox requests for recipes! Thankfully that's what prompted me to create this blog. This is waaaayyyyy more efficient than writing out (or worse, COPYING!) gaggles of recipe cards! Anyway, the following recipes are a mixture of my own personal recipes, ones given to me at my Bariatric Weight Loss Support Group, allthecooks.com's app, friends and cookbooks! I hope you enjoy them as much as my family & I do! I will be adding recipes in a just a few. I've gotta play around and figure out this new format so it's not one big jumbled mess! I'll try to add pictures on here as well of the corresponding dishes. Please feel free to ask questions, ask for particular things or just say HEY :) -Courtney ( I also have another blog of my weight loss journey, please check it out and follow my progress: SuperHumanC.blogspot.com )