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


July 3rd, 2016 — 11:20pm

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each. They’re great for breakfast, snacks, before or after workouts, as a light dinner, or in school lunches. Use the recipe as a way to clean out your produce drawer by taking advantage of what you have on hand and mixing and matching. You can make them in advance and keep them for up to 1 week in the fridge.


1 ½  cups shredded carrots (from about 4 medium peeled and trimmed carrots) ½  cup small diced bell peppers ½  cup chopped spinach ½  cup diced tomatoes 8 large eggs salt and pepper, to taste 6 tablespoons shredded cheese, divided


Preheat oven to 375F. Spray non-Stick 12-Cup regular muffin pan with cooking spray then run your finger over the sides so that every inch is liberally coated with spray. In a large bowl add carrots, peppers, spinach and tomatoes,(or mix […]

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Jessica’s Jell-O Pops

August 3rd, 2015 — 4:33pm

These treats are fat-free, sugar-free and great on a hot summer’s day!


Sugar-free Jell-o • Crystal Light • Water


Make the Crystal Light according to the directions on the box Boil 1 cup of water and completely dissolve your choice of sugar free Jell-o in the boiling water Instead of using cold water for the remaining liquid to add to the Jell-o mix, add 1 cup of cold Crystal light Stir Pour mix into Popsicle molds and put it in the refrigerator for several hours until it completely turns to Jell-o Insert Popsicle sticks in the centre and freeze

Allowances: free

Flavor Combo Suggestions:

Sugar Free Jell-O: Crystal Light: Lemon Lemonade Raspberry Blueberry Raspberry Cherry Cranberry Breeze Strawberry Strawberry-Orange-Banana Orange Aloha Pineapple Coconut

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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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