Category: Low carb.(also can use for general diets)

Grilled Bruschetta Salmon

August 3rd, 2015 — 4:19pm


1 tomato, chopped ½ small sweet onion 1 clove garlic, minced ¼ cup shredded parmesan cheese ¼ cup olive oil and sun dried tomato dressing 1 skin on salmon fillet (1.5 lbs/675g) 2 tbsp. chopped fresh basil


Heat barbeque to medium. Combine first 4 ingredients with 3 tbsp of the dressing. Spray a large sheet of heavy duty foil with cooking spray. Place foil on the barbeque. Top with the salmon fillet, flesh side down. Grill for 5 minutes; turn the fish. Brush with the remaining dressing. Top with the tomato mixture. Grill for 18 to 20 minutes or until the fish flakes easily with a fork; top with basil.

Allowances: Makes 6 servings Count each serving as 3 servings of protein (group 6) and 2 fats (group 7).

Recipe courtesy of

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Watermelon Salad

August 3rd, 2015 — 4:11pm

This light, Mediterranean salad goes well with grilled chicken, meat or fish.

Ingredients: 6 cups mixed salad greens 3 cups cubed watermelon ½ cup sliced onion ⅓ cup crumbled feta cheese 3 tablespoons extra-virgin olive oil 2 tablespoons balsamic vinegar Cracked black pepper to taste

Directions: In a large bowl, place the salad greens, watermelon, onion and feta cheese and mix to combine. Refrigerate. Just before serving, toss salad with oil and balsamic vinegar and garnish with pepper.

Allowances: Makes 6 servings Count each serving as 1 fruit, ½ protein and 1 fat.

Recipe adapted from the Ottawa Citizen

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Portabello and Sausage Breakfast

June 14th, 2015 — 11:34pm


1 crumbled breakfast sausage patty/ link 1 tbsp finely chopped onion 2 tbsp finely chopped red bell pepper ½ oz mozzarella 1 large Portobello mushroom


Spray frying pan with Pam and warm. Add crumbled sausage meat, onion and bell pepper. Cook until the sausage meat is done. Remove the stem and gills from the mushroom cap, wipe with damp paper towel and put aside. Put meat mixture into mushroom cap and place the mushroom back in the same pan. Top with mozzarella and cover pan with lid. Heat on low until cheese is melted The mushroom will sweat a bit. You can either keep the juices or discard. Serve on a small plate.

Allowances: Makes 1 serving. Count each serving as 1 ½ protein (group 6)


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Tomato Baked Eggs

June 14th, 2015 — 10:53pm


8 medium-large hothouse tomatoes Low-calorie cooking spray 8 eggs ½ tsp. crumbled dried oregano Salt and pepper Preferred spices (ie. finely chopped chives or parsley, parmesan, garlic, bacon bits etc.)


Preheat oven to 400° F. Spray the inside of a baking dish that will snugly hold the tomatoes Cut off and discard tops from tomatoes; scoop out and discard seeds, cores and juices. Set tomatoes, open end up, in dish. Break egg and spray the tomatoes again. Sprinkle with oregano, salt and pepper and any other preferred seasonings. Bake in center of oven until eggs are set, 25-30 minutes.

Allowances: Makes 4 servings Count each serving as 2 proteins


Adapted from a Canadian Living magazine recipe

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May 15th, 2015 — 3:00pm

This is a delicious and easy side that complements chicken and turkey particularly well.

Ingredients: 1 tbsp. coconut or olive oil 2 cups of kale, chopped 3 cups of fresh spinach ¼ cup dried cranberries 2 tbsp. sliced almonds 1-2 tbsp. water Optional: crumbled blue cheese or feta cheese


Heat oil in a skillet over medium-high heat. Add kale with 1 tablespoon of water.  Cook, stirring frequently, until the kale has softened, 3 – 4 minutes. Add cranberries and continue to cook 2 – 3 more minutes. Add spinach.  If the kale is starting to stick add another tablespoon of water.  Stir and cook until the spinach is wilted. Stir in almonds, and season with salt and pepper if desired. If you are adding in the optional cheese, sprinkle over the top and serve!

Allowances: makes 4 servings Count each serving as 1 fat and 1 fruit.  If using cheese, count a 1oz. serving […]

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Quick Slaw

January 8th, 2015 — 7:47pm

This is a great easy side to serve with any meal!

Ingredients: 2 tbsp. reduced fat mayonnaise 2 tbsp. warm water 1 tbsp. cider vinegar ¼ cup chopped onions 2 cup shredded cabbage Salt and freshly ground black pepper


Mix the mayonnaise, water and vinegar in a medium sized bowl. Add the onion and shredded cabbage. Mix well. Add salt and pepper to taste and mix again.


Allowances: Makes 2 servings Count each serving as 1 fat (group 7)


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Ginger Turkey Lettuce Rolls with Pineapple Salsa

January 8th, 2015 — 7:45pm

Ingredients: • 1 cup chopped fresh or drained canned pineapple • ½ cup chopped red pepper • ⅓ cup chopped fresh mint • 5 tsp. ginger seasoning paste • 2 tsp. hot sauce • 2 tsp. olive oil • 1 lb. lean ground turkey or chicken • 1 tbsp. minced garlic • ½ tsp. each salt and pepper • 2 cups bean sprouts • 2 heads Boston or leaf lettuce


Toss pineapple with red pepper, mint, 1 tsp ginger paste and ½ tsp hot sauce until well combined; reserve. Heat oil in a large, non-stick skillet set over medium heat. Add turkey, garlic, salt, pepper, remaining ginger paste and hot sauce. Cook, breaking up the turkey with the back of spoon, for 5 minutes or until browned. Stir in bean sprouts; cook until softened. Cool slightly. (Recipe can be prepared to this point and kept in the refrigerator for up to a day). Separate […]

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Turkey Chili

January 8th, 2015 — 7:43pm

A delicious way to use up your Thanksgiving or Christmas Turkey leftovers!

Ingredients: 4 cups shredded, cooked turkey meat 2 cups carrots, sliced or diced 2 cups onions, chopped 2 bell peppers, chopped 2 cups diced tomatoes 2 tbsp. tomato paste 4 garlic cloves, minced 1 cup chicken or turkey stock 2 tbsp. chili powder, or to taste 1 tbsp. ground cumin 1 tbsp. dried hot red pepper flakes 1 tsp. dried oregano ½ tsp. olive oil Sea salt and freshly ground pepper to taste Green onions sliced (optional, for garnishing)


In a large saucepan placed over a medium-high heat, cook the onions, bell peppers and carrots in a splash of olive oil until the onions are golden (about 5 minutes) Add the garlic, chili powder, cumin, red pepper flakes and oregano. Stir well and cook for a minute. Add the diced tomatoes, tomato paste, chicken or turkey stock, cooked turkey meat, and season […]

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Cauliflower Breadsticks

November 5th, 2014 — 10:19am

A delicious, low-starch alternative to the real thing! Serve as a side with dinner or as an appetizer with marinara sauce for dipping!


1 large head of cauliflower 2 cloves garlic, grated or mince 2 large eggs, lightly beaten 4 oz mozzarella cheese ½ teaspoon onion powder Salt Pepper 2oz grated parmesan or mozzarella cheese for topping


Preheat oven to 450 degrees. Chop the cauliflower into chunks and place into microwave for about 5 minutes or until soft Place the cauliflower into a food processor and blend until it’s a mashed potato texture In a medium bowl, stir together cauliflower, eggs, cheese and seasonings. Lightly spray a baking pan with spray oil and coat with the mixture (about ½ inch thick) Bake at 450 degrees for 20-25 minutes or until the top starts to brown. Sprinkle additional cheese over the top and let melt slightly. Cut into 1-inch by 4-inch “sticks” and serve. […]

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Four Cheese Zucchini Lasagna

October 9th, 2014 — 1:53pm

Recipe courtesy of


1 chopped onion 3 cloves garlic, chopped 1 ½ lb. extra-lean ground beef 1 can diced tomatoes, no salt added 1 can tomato paste, no salt added 1 tsp. dried oregano 1 tsp. dried basil Freshly ground pepper Pam – non fat cooking spray ¾ cup Provolone cheese, grated ¾ cup Mozzarella cheese, grated ¾ cup Mild Cheddar cheese, grated ¾ cup Parmesan cheese, grate 5 medium zucchinis cut lengthwise, 1/8″ thick


Preheat oven to 425°F (220°C). Spray skillet with PAM and cook onion and garlic for 2 minutes over medium-high heat Add meat and cook for 5 minutes. Break up meat by stirring. Incorporate tomatoes, tomato paste and herbs; season with pepper. Cover and let simmer 30 minutes on medium-low heat. Mix the 3 grated cheeses together in one bowl. Spread out zucchini slices on baking sheets and cook in the oven for 12–15 minutes. Transfer to a colander […]

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