Healthy Foods
(no added cornstarch-no added corn syrups of any kind-no flour as thickeners)
Weight Watching Salads w/healthy Vinaigrettes-
We use Spinach for added iron in our salads.Remember, spinach is roughage, lettuce is not. Spinach is high in iron & antioxidants.
-
Layered Salad w/Greens +Gorgonzola/Goat/walnuts/mandarin oranges/dried cranberries/dried
cranberries-raspberry vinaigrette
-Layered
Salads: Southwestern style w/black beans, chick peas, cukes & cilantro
champagne vinaigrette
-Spinach
Salad w/Blue Cheese/Mandarin Oranges/toasted Pecans
-BLT
Salad w/bacon-lettuce-tomato+bleu cheese & vinaigrette
-Chicken/Turkey
Sausage Salad over bed of greens w/vinaigrette
-Waldorf
Salad:apples/raisins/walnuts/low carb yogurt
-Chicken
Salad (also, w/curry & grapes or apples)
-Chicken
& Grape Salad over a bed of greens
-Vegetarian
Chickpea Salad in onions, cukes, spices & vinaigrette
-Semolina
Pasta Salad:oriental/greek/Italian/vegetarian-
Semolina pasta-Italian
wheat pasta, is a better substitute than white pastas.
TURKEY DISHES-(NO RED MEAT)
-Turkey
Meatloaf (you won’t miss the red meat)
-Turkey
Meatballs (baked & never fried in grease)
-Turkey
Kielbasa over Sauerkraut
-Turkey
Chili
-Turkey
Bolognese over spinach pasta or, brown rice
Chicken
-Chicken
Gumbo –My Grandmother Duvernay’s Recipe
-Roast
Chicken w/Cornbread & Cranberry Stuffing
-Baked
Rosemary Garlic Chicken w/brown rice stuffing
-Baked
Rosemary Chicken Cacciatore in tomatoes,onions,peppers,celery
-Jerk
Chicken/BBQ Chicken/Poached Chicken
-Arroz
Con Pollo-(Spanish style chicken & rice)
-Mediterranean
Chicken w/olives/feta cheese/tomatoes
ITALIAN:Love tomatoes & loaded with lycopene!
-Meatballs
over semolina pasta or, brown rice
-Chicken
Fra Diavolo over semolina pasta or, brown rice
-Bolognese
sauce over semolina spinach pasta
-Lasagna
w/meat or, Vegetarian Spinach with no meat
-Stuffed peppers w/brown rice+tomatoes
Cooked tomatoes have the greatest antioxicants activity which is why I use lots of tomatoes/marinara/red sauces.
Antioxidant Veggies & Other Sides
Beta Carotene protects the heart & other organs against ‘free radical’ damage. (brightly colored veggies)
Did you know that garlic, spinach and brusscls sprouts rank in the TOP 10 antioxicant Vegetables?
-Apricot
Carrots w/fresh orange juice & apricot glaze
(high in beta carotene)
-Green
Beans flavored w/smoked turkey
-Green
Beans flavored w/fresh dill & mild spices
-Green
Beans w/thyme & toasted almonds
-Sauteed
Spinach in Garlic & Oil
-Cabbage
seasoned w/smoked turkey or, chicken
-Pureed
Sweet Potatoes cinnamon/nutmeg/macademia nut oil (beta carotene,iron,vit.C)
-Brown
Rice seasoned w/fresh herbs:brown rice is healthier than most rice &
hasn’t beenstripped of essential
vitamins
-Nutted Wild Rice-cold or room temp. Mid-eastern flavor w/raisins, oranges, etc.
Cellophane noodles are super high in carbs - beware
HOMEMADE SOUPS/BOTTLED SAUCES/CHILIS
-Bottled
Chunky Ground Turkey Spaghetti Sauce or, plain
-Turkey
Chili (with all the hearty flavor of beef)
-Mulligatawny
Soup—a Creamed Chicken Curry Indian Soup
-Chicken
Soup & Chicken Matzoh Ball Soup
-New
England Chow-dah-rich & creamy
-Smoked Turkey & white tuscan bean soup (rich & very thick)
DIPS
-Hummus-plain
or with black beans-Healthy-Healthy-Healthy
-Toasted
Curry Almond Chutney--Cream Cheese Dip
-Nachos-(chicken/beef/ground
turkey/plain)
-Bacon
or turkey bacon & Cheese Dip
-Spicy
Beer Dips (beer+cheeses)
-Baked
Artichoke/cheese dip…(without spinach)
(Soy Cheese,
Low Fat Cheese upon request)
Whole wheat grain/cornbread
-FABULOUS SOUTHERN CORNBREAD – 9x9 pan
-LOWFAT WHOLE WHEAT PITA PIZZAS/BRUSCHETTA
2 lasagna noodles = 42 grams of carbs - more than a serving of pita bread
Special Needs/Restricted Diets/Atkin’s-S.Beach/WWatchers
Diabetic & obesity plans available
NO ADDED MSG,FLOUR,CORNSTARCH as thickeners
NO ADDED PRESERVATIVES-NO ADDED CORN SYRUPS
Splenda used upon request as sugar substitute
Exercise, it's necessary to prevent bone loss.
American Express accepted: order here
