Weight Loss Support Group Recipes

[Lady Jewel]

As discussed, this thread is for recipes for the Weight Loss Support Group, supporters and anyone looking for healthy recipes. The criteria for listing a recipe here is:

1) Low fat
2) Low carb
3) Low sugar
4) Low salt-Sodium

Also the portion size and nutritional and caloric value MUST be listed as many of us have high cholesterol and need to limit fats, have high blood pressure and have to limit sodium content, are diabetic and need to limit carbs and sugar intake, so please follow the guidelines.

[Dylan]

Awesome thread idea


Thank You,
Dylan...donning pom poms

[christie]

Low carb "dessert"

1/2 c ricotta
1 pkt Splenda
1 tsp vanilla
sprinkle of cinammon

Mix it all together in a small bowl. It does take the edge off the sweet cravings.

I've never bothered looking up all the nutritional information as it isnt pertinent to my dietary needs. I am sure that if someone is interested in this, finding the information that is vital to their own dietary needs is simple enough.

[Spirit Dancer]

Jewel thanks for starting this thread, and having the nutritional values will be most helpful.

[Lady Jewel]

Im going to reiterate the purpose of this thread. We have had a weight loss support group that has met weekly for five weeks. It has been a core group of people that are committed to weight loss and also supporting one another on that journey. These people have CHOSEN to join the group and collectively decide what we are going to do to support one another and what tools we can use that will help us. The meetings are confidential and members agree not to divulge any information or details that are discussed at the meetings. No one has been forced into going and those that do, have decided that this is the support they need. There have been comments that this is group is too rigid and not what some people would be comfortable with. The sad thing is, the comments were made by people that have never attended a single meeting and have no idea about what happens in them. Most of us in the group feel very lucky to get the unconditional love and support we get from one another in the group. ALL decisions are made collectively. One of the things we decided in the meeting this evening, is that in order to be "green" and save on paper, we would collect recipes in a thread here, as opposed to collecting them, printing them and mailing them out to people. Another COLLECTIVE decision that was made, was that everyone wanted nutritional information for each recipe that was posted. There are many more threads here where you can post your recipes and not include the nutritional information if that is what you choose to do. Please respect the guidelines set up by the WLS community. Thank you.

[Princess4u]

Originally Posted by Lady Jewel

Im going to reiterate the purpose of this thread. We have had a weight loss support group that has met weekly for five weeks. It has been a core group of people that are committed to weight loss and also supporting one another on that journey. These people have CHOSEN to join the group and collectively decide what we are going to do to support one another and what tools we can use that will help us. The meetings are confidential and members agree not to divulge any information or details that are discussed at the meetings. No one has been forced into going and those that do, have decided that this is the support they need. There have been comments that this is group is too rigid and not what some people would be comfortable with. The sad thing is, the comments were made by people that have never attended a single meeting and have no idea about what happens in them. Most of us in the group feel very lucky to get the unconditional love and support we get from one another in the group. ALL decisions are made collectively. One of the things we decided in the meeting this evening, is that in order to be "green" and save on paper, we would collect recipes in a thread here, as opposed to collecting them, printing them and mailing them out to people. Another COLLECTIVE decision that was made, was that everyone wanted nutritional information for each recipe that was posted. There are many more threads here where you can post your recipes and not include the nutritional information if that is what you choose to do. Please respect the guidelines set up by the WLS community. Thank you.

Dear Jewel...I couldnt have said it any better. As a member of the WLS, I think that we need the support and unconditional love of those who will be there when we fall and not judge us for falling. We are already harder on oursleves. If there are those who dont wish to support our efforts by acknowledging our goals as a group and our plans as to how the group should be conducted as well as the needs we need to be successful in our mission...then please dont contribute. Thank you again Jewel....hugz

[WolfyOne]

Let me share the one I gave to Jewel and SD last night

Banana Berry Smoothie

11/4 cups orange juice
1 ripe medium banana
11/4 cups mixed frozen berries
1/2 cup lowfat firm silken tofu
1 tablespoon suar (optional)

In blender, combine orange juice, banana, berries, tofu and sugar; blend until smooth and creamy

Makes 3 (1 cup) servings

Per serving: 145 calories, 0.5 total fat (0 saturated fat) 4 g protein, 32 g carbs, 0 mg cholesterol, 33 mg sodium, 3 g fiber. Vitamin C (99%) Vitamin B6 (15%) Calcium (17%)

One cup of this smoothie provides 2 servings of fruit and 2 grams of soy protein

For a variation, you can substitute sliced peaches or mango for mixed berries

[WolfyOne]

Roasted Fish & Potatoes

1 1/2 lbs all purpose potatoes (4 to 5 medium) peeled, sliced 1/4 inch thick
4 teaspoons olive oil, divided
4 teaspoons chopped fresh rosemay or 1 teaspoon dried, divided
1/2 teaspoon salt divided
1/4 teaspoon ground pepper, divided
1 tablespoon fresh lemon jiuce
1 lb striped bass, sea bass, red snapper or halibut fillets
1 tablespoon chopped chives or parsley (optional)

1) Heat oven to 450 F. Coat 9x13 baking dish with nonstick cooking spray

2) In baking dish, toss potatoes with 2 teaspoons olive oil, 2 teaspoons of the rosemary, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cover, bake 25 minutes. Meanwhile, in a small bowl, stir together lemon juice, the remaining 2 teaspoons of olive oil, the remaining 2 teaspoons of the rosemary, the remaining 1/4 teaspoon of salt and the remaining 1/8 teaspoon of pepper.

3) Lay fish pieces, skin side down, over potatoes. Spoon lemon juice mixture over fish. Return to oven; bake, uncovered, an additional 10 to 20 minutes (depending on thickness of fish) or until fish flakes easily with a fork and potatoes are tender.

4) Sprinkle with hives, if desired; serve with lemon wedges.

4 servings
Preparation time: 15 minutes
Ready to serve: 40 minutes

Per serving: 285 calories, 7.5 g total fat (1 g saturated fat), 24 g protein, 31 g carbs, 91 mg cholesteral, 379 mg sodium, 3 g fiber,
Star nutrients: Vitamin b6 (39%) Vitamin B12 (72%) Vitamin C (57%) Niacin (25%) Phosphorus (30%) Copper (24%) Magnesium (21%) Thiamin (18%)

This is an alternative to deep fried fish and chips

[WolfyOne]

Cider House Chicken

4 boneless skinless chicken breast halves, trimmed
1/4 teaspoon salt
1/4 teaspoon ground pepper
3 teaspoons olive oil. divided
1 medium onion, chopped (1cup)
1 cup apple cider
1/4 cup dried cranberries
3/4 teaspoon thyme
2 teaspoons water
1 teaspoon cornstarch
4 teaspoons grainy mustard, such as country style Dijon

1) Sprinkle chicken with salt and pepper. In large nonstick skillet, heat 2 teaspoons of the olive oil over medium high heat until hot. Add chicken; cook about 2 minutes per side or just until browned. Transfer to plate. (Chicken will continue to cook as it simmers later)

2) Add remaining 1 teaspoon of the olive oil to skillet; reduce heat to medium. Add onion; saute' 2 to 3 minutes or until softened and lightly browned. Add cider, dried cranberries and thyme; bring to a simmer. * Return chicken to skillet; reduce heat to low. Cover; simmer 6 to 8 minutes or until chicken is no longer pink in center.

3) Transfer chicken to clean platter or plates. In a small bowl, mix water and cornstarch. Add cornstarch mixture to sauce in skillet; increase heat to medium. Cook, stirring constantly, about 1 minute or until slightly thickened. Stir in mustard. Spoon sauce over chicken.

4 servings
Preparation time: 15 minutes
Ready to serve: 25 minutes

Per serving: 230 calories, 5 g total fat (1 g saturated fat), 27 g protein, 12 g carbs, 66 mg cholesterol, 249 mg sodium, 1 g fiber
Star nutrients: Vitamin B6 (35%) Niacin (65%) Phosphorus (25%)

TIP * If you prefer a sweeter dish, try adding a tablespoon packed brown sugar when you add the cider, dried cranberries and thyme.

[WolfyOne]

Tomorrow I'll add some meatless recipes from this cookbook. I just don't feel like typing another one out tonight. It's time consuming for me because I don't type very well and I have to look at my words before I type them.

[Corkey]

Thanks Wolfy, it's appreciated!

[Lady Jewel]

Wolfy, thank you so much for your contribution of those yummy recipes. Ive got some that I am going to scan and post. Give me a few days. I finally crashed and burned last night from the lack of sleep due to the steroids. I didnt ask during the meeting...are there many people interested in vegetarian recipes??

Jewel

[Linus]

*raises hand* me

[Lady Jewel]

This recipe is yummmyyyyyy and very healthy too.

Tip: Dont add the salt. I didnt and it tasted really good and it lowered the sodium content

Asparagus and Mushroom Quiche with a Brown Rice Crust
Brown rice makes a crispy, chewy crust that makes this quiche more satisfying without adding refined flours and fat.

One 12-ounce package firm or extra-firm silken tofu*
1/4 cup plain soy milk
2 tablespoons nutritional yeast
1 tablespoon cornstarch
1 teaspoon tahini
1/2 teaspoon onion powder
1/4 teaspoon turmeric
3/4 teaspoons salt

2 cups cooked brown rice
1 tablespoon vegan parmesan (optional)
freshly ground pepper, to taste
1 bunch asparagus (about 12 ounces)
1/4 cup shallots, minced
1 clove garlic, minced
1 heaping cup (about 4 ounces) sliced mushrooms
1/2 red bell pepper, chopped
olive oil spray

Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.

Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Spray a pie pan with cooking spray or canola oil, and press the rice into the bottom and up the sides of the pan. Bake for 8 minutes. Remove from oven.

Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.

Spray a medium non-stick saucepan with olive oil and heat. Add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)

Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables (use a flexible spatula to get it all out of the blender), stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top and spray lightly with olive oil.

Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don't care about that, go ahead and dig in!)

Serves 4. Per serving: 223 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g Protein; 34g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/4 Flex Points.

*Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/3 Flex Points.

[Lady Jewel]

Leave out the salt for lower sodium recipe. Tastes just as good.


Mini Crustless Tofu Quiches
olive oil spray
1 teaspoon minced garlic
1/2 cup bell pepper
1 cup chopped mushrooms
1 tablespoon minced fresh chives (or one green onion)
1 teaspoon minced fresh rosemary (or 1/2 tsp. dried, crushed)
black pepper to taste
1 12.3-ounce package lite firm silken tofu (drain water)
1/4 cup plain soymilk
2 tablespoons nutritional yeast
1 tablespoon cornstarch (may sub another thickener such as arrowroot or potato starch)
1 teaspoon tahini (preferred) or cashew butter
1/4 teaspoon onion powder
1/4 teaspoon turmeric
1/2-3/4 teaspoon salt
Preheat the oven to 375 F. Spray 12 regular-sized muffin cups well with non-stick spray.

Lightly spray a non-stick skillet with olive oil and sauté the garlic, bell peppers, and mushrooms over medium heat until the mushrooms just begin to exude their juices. Stir in the chives, rosemary, and freshly ground black pepper, and remove from the heat.
Place the remaining ingredients into a food processor or blender. Process until completely smooth and silky. Add the tofu mixture to the vegetables and stir to combine. Spoon equally into the 12 muffin cups: it will fill regular muffin cups about halfway.
Put the muffin pan into the oven and immediately reduce the heat to 350 F. Bake until the tops are golden and a knife inserted into the middle of a quiche comes out clean--about 25-35 minutes depending on your oven and muffin cups (silicone will take longer than metal, so if you're using a metal pan, check it at 20 minutes). Remove from the oven and allow them to cool for about 10 minutes. Enjoy! They're light, so plan on making more of these—or serve hearty side dishes—if you're serving more than 3 people.
4 mini-quiches contain: 96 Calories (kcal); 3 g Total Fat; (23% calories from fat); 11 g Protein; 8 g Carbohydrate; 0 mg Cholesterol; 459 mg Sodium; 2 g Fiber

[Lady Jewel]

To avoid the dreaded "okra slime," thoroughly dry the okra (and your cutting board) before slicing it. Moisture brings out the slime.

1 pound fresh okra, tops removed and sliced 1/2-inch thick
1/4 teaspoon canola oil
1 teaspoon cumin seeds
1/4 teaspoon mustard seeds
1/2 onion, diced
2 cloves garlic, minced
1 teaspoon ground coriander
1/2 teaspoon ground red pepper
pinch mango powder (amchoor), optional
1/2 teaspoon ground cumin
salt, to taste

Spray a non-stick skillet with cooking spray and put 1/4 teaspoon of oil right in the center. Heat on medium until pan is warm. Add the cumin and mustard seeds right to the center of the oil and fry for 1 minute, or until they begin to pop. Add the onion and garlic and stir for 2 more minutes.

Add the okra and remaining spices. Stir well and cook, uncovered, until browned on all sides. Prepare to spend at least 20 minutes, stirring every few minutes, for the okra to cook completely. Sprinkle with salt and serve.

Makes 4 servings. Each contains 58 Calories (kcal); 1g Total Fat; (10% calories from fat); 3g Protein; 11g Carbohydrate; 0mg Cholesterol; 11mg Sodium; 4g Fiber.

[WolfyOne]

I'm dealing with a migraine today, so my recipe posting may not happen until tomorrow or later if the damn headache goes away later and I feel strong enough to do it.


Jewel, thanks for those recipes. I'll get around to trying one or more of them soon.

[WolfyOne]

Black Bean & Sweet Potato Burritos

10 (7 inch) flour tortillas
2 teaspoons canola oil
1 medium onion chopped ( 1 cup)
2 garlic cloves, minced
4 teaspoons ground cumin
1/2 teaspoon dried oregano
3/4 cup vegetable broth
1 medium sweet potato, peeled, diced (3 cups)
1 (14 1/2 oz) can mild green chile-seasoned diced tomatoes, undrained
1 (15 to 19 oz) can black beans, drained, rinsed
3/4 cup frozen corn
1/4 chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon ground pepper
2/3 cup (2 oz) grated cheese (Pepper Jack or Monterey Jack) (optional)
1/3 cuo lowfat sour cream (optional)

1) Heat oven to 325 F. Wrap tortillas in aluminum foil; heat in oven 15 to 20 minutes or until steaming.

2) Meanwhile, in large skillet, heat canola oil over medium heat. Add onion; cook, stirring often, 2 to 3 minutes or until softened. Add garlic, cumin and oregano; cook 30 seconds, stirring. Add broth and sweet potatoes; bring to a simmer. Cover, cook 5 minutes.

3) Add tomatoes, beans and corn; return to simmer. Cover; cook an additional 5 to 10 minutes or until sweet potato is tender. Use potato masher to mash about 1/4 of the vegetable mixture in skillet. ( this will thicken burrito filling and make it cohesive.) Stir mashed and unmashed portions together. Stir in cilantro, lime juice and pepper.

4) To serve, spoon about 1/2 cup of the sweet potato filling down center of each warm tortilla. Sprinkle with about 1 tablespoon cheese. Fold in edges of tortilla, then fold one side over filling and wrap up burrito. Serve with sour cream for dipping.

5 servings
Preparation time: 20 minutes
Ready to serve: 40 minutes

Per serving: 450 calories, 13 g total fat (4.5 saturated fat), 16 g protein, 67 g carbs, 16 mg cholesterol, 1041 sodium, 10 g fiber.
Star nutrients: Vitamin A (120%) Vitamin C (33%) Calcium (26%) Fiber (39%) Folate (23%) Iron (27%) Vitamin B6 (15%) Copper ( 17%) Niacin (19%) Phosphorus (20%) Riboflavin (20%)

NOTE: To cut sodium, use salt free cans of beans, chile-tomato and vegetable broth

[WolfyOne]

Falafel with Flaxseed
In the following version, flaxseeds help bind the patties, contributing a nutty flavor and appealing crunch. Traditional the patties are deep fried. However, to create a crispy crust without deep frying, brown patties on one side in a nonstick skillet, flip them over onto a baking sheet and finish them in a hot oven.

1/3 cup plus 1 tablespoon flaxseeds, divided
1 (15 to 19 oz) can garbanzo beans, drained, rinsed
1/4 cup chopped fresh parsley
2 garlic cloves, minced
1 teaspoon ground cumin
1/4 teaspoon ground corriander
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 tablespoons lemon juice
1/4 cup fine dry bread crumbs
1 egg white
2 teaspoons olive oil
1 recipe Mediterranean Chopped Salad (recipe to follow)
4 (6 inch) whole wheat pita breads
8 lettuce leaves
1/2 cup plain nonfat yogurt

1) Heat oven F. Coat baking sheet with nonstick cooking spray. In clean dry coffee grinder or blender, grind 1/3 cup of the flaxseeds.

2) In food processor, pulse garbanzo beans several times just until coarsely chopped. Add parsley, garlic, cumin, coriander, salt cayenne pepper, lemon juice and ground flaxseeds; pulse until mixture is cohesive, but still retains some texture. Using scant 1/4 per patty, form mixture into 8 1/2 inch thick) oval patties.

3) In shallow dish, combine bread crumbs and the remaining 1 tablespoon of flaxseeds. In medium bowl, beat egg white with fork until frothy. Dip each patty into egg white, coat with bread crumb mixture.

4) In large nonstick skillet, heat olive oil over medium-high heat until hot. Add patties; cook about 2 minutes or until underside is browned. Turn patties over onto baking sheet. Bake patties 15 to 20 minutes or until golden brown on both sides and heated through. Meanwhile prepare Mediterranean Chopped Salad.

5) To serve, cut each pita in half to form 2 pockets. Line each pocket with lettuce leaf and fill with a patty. Garnish falafel with Mediterranean Chopped Salad and yogurt.

4 Servings
Preparation time: 25 minutes
Ready to serve: 45 minutes

Per serving: 465 calories, 14.5 g total fat (1.5 g saturated fat), 20 g protein, 69 g carbs, 1 mg cholesterol, 1208 mg sodium, 16 g fiber
Star nutrients: Vitamin C (40%) Fiber (63%) Folate (28%) Magnesium (33%) Phosphorus (29%) Vitamin A (16%) Vitamin B6 (23%) Calcium (19%) Copper (23%) Thiamin (24%) Zinc (16%)

Make Ahead: Prepare patties through step 4. Cover and refrigerate for up to 2 days.

[WolfyOne]

Mediterranean Chopped Salad

1 small tomato, diced
1/2 cup diced cucumber
1 green onion, chopped
1 jalapeno pepper, seeded, minced
2 tablespoons chopped fresh cilantro or parsley
2 teaspoons lemon juice
2 teaspoons extra virgin olive oil
1/4 teaspoon salt
1/8 teaspoon ground pepper

1) In medium bowl, combine tomato, cucumber, green onion, jalapeno, cilantro (or parsley), lemon juice, olive oil, salt and pepper; toss gently to mix. Serve within 1 hour.

Makes 1 1/3 cups
Preparation time: 10 minutes
Ready to serve: 10 minutes

Per serving: 32 calories, 2.5 g total fat (0.5 g saturated fat) 1 g protein, 3 g carbs, 0 mg cholesterol, 150 mg sodium, 1 g fiber.


NOTE: This salad can be used for any pita sandwich or use it to top grilled fish.