Recipe: Lower-Carb Chocolate Banana Vivannos

I am totally hooked on the chocolate banana Vivannos at Starbucks, so I decided to try my own version at home:

* 1 cup nonfat milk
* 3-4 tablespoons sugar-free Hershey's syrup
* 1 banana
* 1 scoop chocolate whey protein powder (I use GNC 100% Whey)
* 1 tray of ice

Put all items in blender and blend until all the ice is pulverized. Makes about two servings.

You can also use unsweetened chocolate almond milk and use one packet of Splenda. Due to the health dangers in soy I do NOT recommend using soy milk.

Technorati tagged: Starbucks, diet, chocolate, low fat, Vivano, recipes, food, Vivanno, recipe

Recipe: Healthy & Chewy Oatmeal Cookies

These are not low-carb, but they are lower-carb and low-fat and still taste great. The wheat gluten makes these high in protein and lower in carbs than using wheat flour. :)

Healthy & Chewy Oatmeal Cookies

* 3 cups Old Fashioned oatmeal
* 1 ½ cups "vital wheat gluten flour" Check the flour section of the grocery store for "Bob’s Red Mill" brand. May also use 1 cup wheat gluten and a ½ cup whole wheat flour.
* 1 ½ cups Splenda
* 2 cups unsweetened applesauce
* 3 egg whites (or equivalent Egg Beaters)
* 1 teaspoon vanilla
* 1 teaspoon baking soda
* 2 teaspoons cinnamon
* ½ teaspoon salt
* 1 cup raisins (optional)

Heat oven to 350 degrees. Mix all ingredients together. Drop by rounded tablespoonfuls onto greased cookie sheet. Bake 15-17 minutes or until golden brown. Makes about 3 dozen cookies.

Technorati tagged: cookies, diet, oatmeal cookies, low fat, South Beach Diet, recipes, food, dessert, recipe

Eczema & egg whites

Calories eaten yesterday: 1311
Fat: 29g (21%)
Carbs: 101g (32%)
Protein: 141g (45%)

Weight this morning: 136 (One week ago: 136.4)
Calories burned in exercise today: 87

My butt and inner thighs are so sore from yesterday's workout it is not even funny. Still, back to the gym tomorrow, but just for upper body. I'm going to avoid lower back and calves because those exercises also target the butt.

I'm been having an eczema flare-up again. This seems to have been triggered by the sudden colder temperatures and a dry cold at that. I even had some cracking and bleeding. I did not want to see a doctor, so I've been using antibacterial ointment on my knuckles and the larger bendy area of my fingers, then wearing plastic gloves over them all night. It seems to have helped. I also use moisturizer all over my hands.

Egg white recipe:
I've finally found a way to make egg whites palatable. I can't afford Egg Beaters when whole eggs are much cheaper. So I separate out five egg whites. I add frozen chopped onions and frozen bell pepper strips. Add salt, pepper, garlic powder, and two tablespoons hot sauce. Nuke in the microwave for 30 second intervals, stirring at each interval. When cooked, top with a slice of fat free cheese and nuke about 15 seconds more to melt the cheese. Eat. :) Low in calories, no fat, only a few carbs, and very high in protein. :)

I've been trying to perfect this recipe and glad I finally have something I like. The biggest problem with egg whites is they have no taste, so lots of spices are needed.

I've been fighting something all week. If I have to reschedule my blood donation for another week I will be so disappointed.

The staff dinner (off plan day) date has been announced - Tuesday, December 18. I'm actually kind of psyched about this one because it will be at Applebee's. I'll get a side salad and the Teriyaki Steak 'N Shrimp Skewers from their Weight Watchers menu, subbing the rice for extra veggies and leaving off the teriyaki sauce (it's pure sugar). This will work, and work well. :)

Technorati tagged: diet, low fat, weight loss, health, exercise, fitness, obese, overweight, NutriSystem

Recipe: Low-Carb Holiday Eggnog

Low-Carb Holiday Eggnog: makes two servings

Traditional Eggnog

Separate 2 eggs into two bowls, one with whites, one with yolks.

Beat one tablespoon sugar-free French Vanilla syrup into whites until peaks form (frothy) (can also use a 1/2 tsp. of Splenda [1/2 packet]).

Beat one tablespoon sugar-free French Vanilla syrup into the yolks until lemon-yellow color (can also use a 1/2 tsp. of Splenda [1/2 packet]). (optional)

Gently fold yolks and whites together.

Slowly mix in about a 1/3 cup of cream (half and half, heavy or whipping) until you get the consistency that you want. You can use as much as a cup if you like it less eggy.

Taste – if it’s not sweet enough for you, add more Splenda or sugar-free syrup
Add a shot of spiced rum to make it alcoholic.

Sprinkle nutmeg and a dash of cinnamon on top.

This recipe makes about a cup of eggnog.

Note: Leftover eggnog should be refrigerated, and if not consumed within 24 hours, discarded.

What makes this recipe traditional is the frothy texture and the fact that the eggs are raw. If that is unsettling to you, or if the traditional recipe looks too labor intensive, then try the next one.

Safe and Easy Eggnog

Mix 1 cup egg substitute with about 1/3 cup cream (same choices as above).

Add artificial sweetner to taste (1-2 tsps).

Sprinkle nutmeg on top.

The reason that this is a safe alternative is that the egg substitute is pasteurized. Also, as you can see, it is very easy. The down side is that is isn't as thick and foamy as the traditional.

[Update: I made the traditional recipe. It's a bit of work but it is divine!]



Technorati tagged: atkins, diet, atkins diet, low carb, South Beach Diet, recipes, food, egg nog, holiday, holidays

Recipe: Easy Low-Carb, Low-Fat Chocolate Cheesecake

* 16 oz. fat-free cream cheese, softened
* 1 pkg. sugar-free, fat-free chocolate pudding mix
* 1/3 cup Splenda
* 1 tsp. vanilla extract
* 1/2 cup fat free milk
* 3 egg whites (egg beaters also work)
* unsweetened cinnamon powder
* sugar-free chocolate chips (optional)

Use electric hand mixer! Mix all ingredients together except cinnamon and chocolate chips. Mix until completely blended. If you use the block cream cheese you may need a little extra milk to keep the batter from being too thick.

Take a pie plate and spray with Pam. Place cheesecake mixture in pan. Top liberally with cinnamon and sugar-free chips. Bake uncovered at 350 degrees for 35-40 minutes. Refrigerate until cold, and serve.

This is divine and though the chocolate chips on top are not completely necessary, trust me, you will want them! Do NOT put the chips into the batter. It will cause the cheesecake to fall apart when you try to serve it. Berries also work well as an additional topping.

Here's what it looks like. Click to enlarge.


Technorati tagged: atkins, diet, atkins diet, low carb, South Beach Diet, recipes, food, chocolate, cheesecake

Recipe: Easy Eggplant Lasagna

If you like lasagna, but miss it on a low-carb diet, you have to make this.

This is the only dish I made a bunch of changes to in order to make it easier. This makes a great main dish or a hearty side dish.

* 2 small eggplants
* 1 pound meat (Italian sausage or ground beef or anything really)
* at least 12 oz. of tomato sauce, can use up to 26 oz.; look for no sugar added varieties, such as Hunt's in a can
* 14 oz. ricotta cheese (cottage cheese can also be used)
* 1 cup mozzarella
* 1/2 cup Parmesan
* Italian seasoning
* garlic powder

Slice the eggplant. I slice it crosswise (into circles) to make it easy to serve, but lengthwise would probably be more like lasagna noodles.

Fry the ground beef or other meat you are using until cooked. Sprinkle it with Italian seasoning and garlic powder as it cooks. Set it aside.

Take an 8x12 cake pan. Spray with Pam. Pour half the tomato sauce in (enough to cover bottom, which is why a 26 oz. can might be better). Layer 1/2 the eggplant in. Then a layer of the mozzarella (use all of it), then a layer of meat (use all of it). Ricotta is next (use all of it), then the rest of the eggplant, the rest of the tomato sauce, and the Parmesan (use all of it). Cover and bake at 400 degrees for about an hour.

Can be frozen.

Here's what it looks like. Click to enlarge.


Technorati tagged: atkins, diet, atkins diet, low carb, South Beach Diet, recipes, food, lasagna, eggplant

Recipe: Easy Faux Mashed "Potatoes"

* 1 20 oz. package frozen cauliflower
* 6-8 oz. cream cheese, softened (fat-free is fine; I think 6 oz. tastes better because then you can taste the cheese better)
* 8 oz. shredded cheddar cheese (low-fat is fine; I buy the pre-shredded bags)
equivalent of 4 green onions, chopped (I buy the frozen pre-chopped regular onions and just toss a bunch in)
* 1/4 tsp. salt
* 1/4 tsp. pepper
* 3 pieces bacon or turkey bacon, cooked and crumbled/cut, or bacon bits equivalent (optional)
* paprika

Note: Do NOT use fat-free cheddar cheese in this recipe. It does not work well and will make the recipe chewy. Fat-free cream cheese is fine, but using fat-free for the other cheese is not advised.

Cook the cauliflower until soft (8-10 minutes in the microwave). Drain and break up the florets with a knife. Grease an 8x8 pan or 2-quart casserole. Mix all ingredients into the cauliflower with a potato masher except for the paprika. Use that to dust the top.

Bake uncovered at 350 degrees for 20-40 minutes, until browned and bubbly. Or microwave, loosely covered, for about 40 minutes on 50% power, turning dish after 20 minutes. (Microwaving this takes more work; baking is the best option.)

When split into 6 servings using regular cream cheese it comes to about:
324 calories, 27g fat, 15g protein, 6g total carbs with 2g fiber, 4g net carbs

Here's what it looks like. Click to enlarge.


Technorati tagged: atkins, diet, atkins diet, low carb, South Beach Diet, recipes, food, mashed potatoes, potatoes

Easy Recipes

Here you will find links to my favorite recipes posted here, collected to make them easy to find. Click on the "Recipe Box" link on the left to return to this post at any time.

Many of these recipes can be modified to be made lower fat by using non-fat cream cheese and cheddar cheese. I cannot vouch for their taste as I have only tried one recipe this way. I personally use (and recommend) low-fat cheese and cream cheese. Non-fat sour cream tastes okay though.

Low-Carb Recipes
Easy Flax Seed Bread (by the slice)
Easy Vegetable Casserole
Easy Faux Mashed "Potatoes"
Easy Eggplant Lasagna
Easy Low-Carb Frozen Dessert
Easy Low-Carb, Low-Fat Chocolate Cheesecake
Low-Carb Holiday Eggnog - by the serving (traditional and easy versions)

Not Low-Carb but Still Healthy
Easy Homemade Starbucks Chocolate Banana Vivanno
Healthy & Chewy Oatmeal Cookies

Technorati tagged: atkins, diet, atkins diet, low carb, South Beach Diet, recipes, food, lasagna, eggplant, cheesecake, chocolate, potatoes, casserole, egg nog, cauliflower, cookies

Recipe: Easy Vegetable Casserole

This is an easy side dish that can be made vegetarian, depending on the kind of soup you use.

* one 16 oz. bag of frozen "Winter Mix" veggies [broccoli & cauliflower mix]
OR
* 1/2 package frozen broccoli (about 7-8 oz.) and 1/2 package frozen cauliflower (about 10 oz.)
* 1 can "cream of" soup, any kind (as little as a 1/2 can of soup can be used for better flavor from the cream cheese)
* 8 oz. fat-free or low-fat cream cheese, softened
* paprika
* Optional: carrots

Defrost veggies to make them easier to combine with other ingredients. While they are defrosting, mix cream cheese and soup together. When they are fully combined, drain the vegetables and mix them in.

Grease an 8x8 baking dish. Spray with Pam. Place mixture in. Sprinkle paprika on top. Cook uncovered at 375 degrees for one hour.

When doubling the recipe, use only one can of soup (no second can). The taste of the cream cheese comes out much better.

Here's what it looks like. Click to enlarge.


Technorati tagged: atkins, diet, atkins diet, low carb, South Beach Diet, recipes, food, vegetables, casserole

Recipe: Easy Flax Seed Bread

This is a recipe for one slice of flax bread. And trust me, you do not want to eat more than one slice a day! The fiber is pretty powerful!

4 Tbs. flax meal (ground flax seed - can also be made with 3 Tbls.)
1/4 tsp. baking powder
1 egg
1 packet Splenda or 1 tsp. sugar-free syrup such as Torani

Mix all ingredients together and pour into a square (sandwich) container. Microwave on high for 2 minutes. All done!

Put butter or other toppings on it and enjoy!

Optional frosting:
mix 1 packet Splenda or sugar-free syrup into cream cheese and frost the bread

Per slice (plain): 200 calories, 14g fat, 3-5g net carbs (depending on the type of baking powder and sweetener), 12g protein.

Here's what it looks like. Click to enlarge.



Technorati tagged: atkins, diet, atkins diet, low carb, South Beach Diet, recipes, food, flax, bread

Low-carb frozen "mousse"

Granted it's not real mousse. This is something I accidentally created recently.

First, take one packet of Big Train drink mix, any flavor of the "ice" ones will do. (Drink mix available here. I recommend this product!) The packet calls for a 1/2 cup of Half n' Half. Substitute in Whipping Cream. This gives it it's thickness. Then make it the way the package recommends - a 1/2 cup water and 12 oz. ice cubes, plus the packet of mix. Blend until all the ice is crushed. You may have to stop the blender and shake it from time to time to make sure the blades pulverize all the ice. Mine didn't come out very sweet, so you might want to add a packet or two of Splenda to sweeten it. I made the vanilla. This week I will try the chocolate.

Mine came out so thick that I spooned it into a martini glass and ate it with a spoon. [Edit: Here's a picture of the chocolate.]

Technorati tagged: atkins, diet, atkins diet, low carb, weight loss, health, food and drink, food, obesity, recipe, recipes, dessert, cooking, South Beach Diet