Category: General Diets(not for low carb. diets)

Valentine’s Day Healthy Three Course Meal

February 4th, 2014 — 4:30pm

You work so hard to keep fit and ward off those extra calories; then these special occasions come around and we worry that we’ll take a step backward. No need to fear! The Lefebre and Burke Weight Loss and Laser Centre is here to help you through these tricky times.

We have put together a romantic, stunning three-course Valentine’s Day dinner for you that will allow you and that special someone to enjoy a romantic evening and still stay on track. These healthy recipes are delicious, luxuriously beautiful to look at, and they won’t hurt your waistline. Happy Valentine’s Day!

Smoked Salmon Canapés

Delicate smoked salmon provides a heart-healthy element to your table.

6 servings | Active Time: 30 minutes | Total Time: 30 minutes

These elegant party canapés offer a delectable bite of smoked salmon (a good source of protein and omega-3s), moistened with a light, lemony vinaigrette on a low-GI rye bread. […]

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Rice Pudding

December 1st, 2013 — 1:01pm

Delicious, creamy rice pudding!

Ingredients: 1 egg, beaten 2 cups 1% milk 1/2 cup Splenda 1/3 cup (6 tbsp) raisins – optional 1 1/2 cups cooked rice (for creamier texture, try Arborio rice) Pinch of salt Cinnamon and nutmeg to taste – optional

Directions: Combine all ingredients in a saucepan. Slowly bring to boil over medium heat. Simmer for approximately 10 minutes or until milk has thickened and raisins have started to plump up. * Note: You will need to stir this mixture constantly to prevent it from sticking to the bottom of the pan and burning.

Allowances: Makes 6 servings, each serving = 1/2 cup Count each serving as: 1 carbohydrate (group 5), ½ dairy (group 1), and, if using raisins, 1 fruit (group 4).

Recipe and Photo courtesy of Dr. Bishop

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Barbecued Chicken Souvlaki Salad

May 7th, 2013 — 1:22pm

If you love Greek food this is the perfect dinner salad for you!  

Ingredients: Chicken 12 skewers, about 12 inches long 2 tbsp olive oil 2 tsp garlic powder 1 ½ tsp dried oregano leaves 1 tsp each: dried basil and freshly ground black pepper Pinch of salt 6 skinless, boneless chicken breasts

Salad 1-18oz bag romaine hearts; about 3 hearts or 1 large head romaine 2 large ripe tomatoes ½ English cucumber ½ cup each kalamata olives and crumbled feta cheese 1 cup tzatziki dip 2 tbsp milk  

Directions: If using wooden skewers, soak in water at least 15 minutes to avoid burning during grilling.

Lightly oil grill and heat barbecue to medium. In a medium-size bowl, stir oil with garlic powder, oregano, basil, salt and pepper. Cut chicken into bite-sized pieces. Add to bowl and turn to coat, rubbing spices evenly over chicken. Thread onto skewers, leaving a little space between pieces. […]

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“Margarita” Dip

May 6th, 2013 — 12:16pm

This cool and creamy dip is a refreshing treat for a hot summer day. Serve it with fresh or grilled fruit.

Ingredients: 1 tub (250g) Philadelphia Low Fat Cream Cheese Spread 1/4 cup frozen limeade concentrate, partially thawed 2 Tbsp. orange juice 1/2 cup Cool Whip Light Whipped Topping

Directions: Beat cream cheese spread, limeade concentrate and orange juice in medium bowl with electric mixer on medium speed until well blended. Gently stir in whipped topping; cover. Refrigerate at least 1 hour. Serve with cut-up fruit.

Allowances: Makes 1 ¾ cups or 14 – 2tbsp servings. Each serving of dip (2 tbsp) counts as 1 fat (group 7)

Courtesy of Dr. Bishop

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Whole Wheat Linguini with Green Beans, Ricotta and Lemon

May 6th, 2013 — 11:58am

This delicious summer pasta is the perfect balance with creamy ricotta, crunchy green beans and juicy cherry tomatoes.

Ingredients 2 cups cooked whole-wheat pasta (recommended: linguine) ½ cup part-skim ricotta 3 tablespoons olive oil ½ pound green beans, trimmed and halved lengthwise (recommended: French) 1 clove garlic, chopped Salt Freshly ground black pepper 1 cup halved cherry tomatoes 1 lemon, zested

Directions: Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta reserving 1 cup of the cooking water. Transfer the hot pasta to a large bowl and add the ricotta cheese. Toss to combine.

Meanwhile, in a large, heavy skillet, warm the olive oil over medium-high heat. Add the green beans, garlic, salt, and pepper and sauté for 4 minutes. Add 1 cup of the pasta cooking liquid and […]

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Angel Lush Cupcakes

May 6th, 2013 — 11:50am

A light, delicious spring dessert!

Ingredients: 1 pkg. (450 g) angel food cake mix 1 pkg. (4-serving size) Jell-O Vanilla Fat Free Instant Pudding 1 can (14 fl oz/398 mL) crushed pineapple in juice, undrained 1 cup Cool Whip Light Whipped Topping, thawed 12 fresh strawberries, cut in half

Directions: Place your oven rack to its lowest rung. Heat oven to 350ºF. Prepare cake batter as directed on package. Pour into 24 paper-lined muffin cups. (Batter should fill about ¾ of the cup.) Bake 26 minutes or until tops are light golden brown. Cool in pans 10 minutes; remove to wire racks. Cool completely. Mix dry pudding mix and pineapple in medium bowl. Gently stir in Cool Whip; spread onto cupcakes. Top with berries.

*It’s important to bake cupcakes immediately after filling muffin cups to prevent cupcakes from sticking to paper liners.

Allowance: Makes 24 servings, 1 cupcake each Count each serving as ½ carbohydrate […]

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Banana Berry Parfait

May 6th, 2013 — 11:17am

This quick dessert looks sensational served in an old-fashioned sundae glass


1 ¼ cups unsweetened frozen raspberries, partially thawed 1 tsp sweetener, or to taste 2 2/3 cups fat-free vanilla yogurt 2 bananas, thinly sliced Fresh raspberries for garnish (optional)

Directions: 1. In food processor with the knife blade attached, pulse raspberries and sweetener until almost smooth. 2. Into four 10-ounce glasses or goblets, layer about half of raspberry puree, half of yogurt, and half of banana slices; repeat layering. Top with raspberries if you like.

Allowance: Makes 4 servings. Count each serving as 1 fruit (group 4) and 1 dairy (group 1).

Courtesy of Dr. Bishop

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Roasted Red Pepper Dip

May 6th, 2013 — 10:38am

This tangy dip is a perfect addition if you want to spice up your veggies! A great appetizer and sure to be a hit at any dinner party.

Ingredients: 1 7-oz jar roasted red sweet peppers 1 teaspoon vinegar 1/4 teaspoon lemon-pepper seasoning 1/4 teaspoon garlic powder 1/3 cup fat-free dairy sour cream 2 teaspoons snipped fresh cilantro or parsley Assorted vegetables from your free list to dip……..


Drain roasted peppers. Chop and set aside 2 tablespoons of the roasted peppers. In a food processor bowl or blender container combine remaining roasted peppers, vinegar, lemon-pepper seasoning and garlic powder. Cover and process or blend until mixture is smooth, scraping sides as necessary. Stir in sour cream, reserved roasted peppers and 1 teaspoon of the cilantro or parsley. Transfer to a serving bowl. Sprinkle remaining cilantro on top.

Serve immediately (or cover and refrigerate for up to 24 hours.) Serve with vegetables.


1/4 cup […]

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Spicy Steak Kabobs

May 6th, 2013 — 10:24am

Ingredients: ½  of a white onion, chopped 1 piece (2.5 cm) fresh ginger, peeled and chopped 3 tbsp tomato paste 1 tbsp red wine vinegar 2 tsp chili paste 1 tsp packed brown sugar ½ tsp salt 1 lb beef top sirloin grilling steak 1 each sweet red and green pepper, each cut in 24 pieces

Directions: 1. In food processor, pulse together onion, garlic and ginger until coarse paste. Add tomato paste, vinegar, chili paste, sugar and salt; pulse until smooth. Transfer to bowl. 2. Cut steak into 24 cubes; add to bowl and toss to coat. Let stand for 10 minutes. 3. Discarding tomato mixture, alternately thread beef and red and green pepper pieces onto 8 soaked wooden or metal skewers. 4. Place on greased grill over medium-high heat; close lid and grill, turning occasionally, until beef is medium-rare, 10 to 12 minutes.

Allowance: Makes 4 servings Count each serving as 3 protein […]

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Slow Cooker Moroccan Chicken Stew

November 6th, 2012 — 12:56pm

A flavourful slow cooked meal courtesy of Dr. Bishop –


1 tablespoon olive oil 2 large onion, diced 2 cloves garlic, minced 8 chicken thighs with skin, bone-in 2 teaspoons flour Salt, pepper to taste ½ cup chickpeas, soaked overnight and drained (or canned chickpeas, rinsed) 4 carrots, peeled and diced ½ cup raisins ½ cup dried apricots, chopped coarsely 2 cups low-sodium chicken broth 2 tablespoons tomato paste 1 ½ teaspoon ground cumin ¼ teaspoon turmeric 1 ½ tablespoons fresh grated gingerroot, peeled 1 teaspoon ground cinnamon



In a skillet on medium heat, heat olive oil and sauté onions and garlic.

Toss chicken pieces in flour, season with salt and pepper then add to skillet to brown on both sides.

Transfer all ingredients to slow cooker and cook on Low setting for 7 to 8 hours or until chickpeas are tender.

Serve with vegetables from the ‘free’ list.


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