Favorite Recipes

Pumpkin Carrot Cake
Very moist cake

2 cups flour
2 tsp. baking soda
2 tsp. cinnamon
1/2 tsp. salt
3/4 cup low fat or free milk
1 1/2 tsp. lemon juice
1 egg
3 egg whites
1 1/4 cup canned pumpkin
1 1/2 cups sugar
1/4 cup brown sugar
1/2 cup unsweetened applesauce
1 cup chopped carrots
Mix everything until smooth.
pour in a bundt pan and bake at 350 degrees.

Bake until knife comes out clean, about 40
minutes.  Serves 12

Calories per serving: 210

This cake is very good without frosting,
but if you desire to serve something on the
side, I suggest mixing Low-fat Ricotta
Cheese whipped with a little honey and vanilla.
The Ricotta Cheese is not included in the calorie
count above.

Cod and Quinoa
Serves 2

Cook 1 cup Quinoa in 2 cups of water until tender.

Add to Quinoa the following:
4 cloves garlic
2 large carrots peeled and diced
chopped green onion
1 tsp. cilantro
Sea salt and pepper to taste
1/2 tsp. cinnamon
1/4 tsp. cayenne pepper

After mixing Quinoa, set aside. You may keep it warm or
reheat it when you are ready to serve. 

Preparing the cod, line a cookie sheet with aluminum foil, 
arrange the  fish on top of foil. Sprinkle paprika over the fish 
and top each fish with a slice of fresh orange. Place the fish 
under the broiler and cook until tender.

Serve Cod with Quinoa and a new slice of orange on the side.
May be served with a 1 Tbsp of no-sugar fruit jam is desired.

Chicken Morocco With Sweet Potato
(This recipe is taken in part from Nutisystem Cookbook)

Serving Size:1/2 cup
300 calories, 37 carbs, 4 fiber

1 Tbsp olive oil
20 pearl onions
5 cups sweet potatoes (cut into bite size chunks)
2 carrots cut into bite size
1 Tbsp ginger (ground or grated)
12 pitted prunes
1 tsp. cinnamon
1 tsp honey
1 1/2 cups chicken stock
fresh pepper
4 chicken breast fillets or 1lb. 5 oz.
2 Tbsp. cilantro leaves
2 Tbsp chopped mint, fresh or dried

Preheat Oven to 350. Use an oven safe pot if possible.
Add to pan/pot onions, carrots, potato and ginger. Cook
over heat until vegetables start to change color.  Do
not cook until tender.  Add to the pan prunes, honey,
cinnamon.  Mix well.  Now add the chicken stock and
place the chicken pieces on top of the vegetables just
under the liquid level.  Cover and place in the oven for
35-40 minutes or until chicken is cooked through.
Remove from oven and stir in cilantro and mint and

I used squash instead of sweet potato and it was

Summer Squash Salsa

One each patty pan white squash, crookneck squash,
zucchini, red onion and three tomatoes.

Cut all the vegetables into bite size pieces.
Add 3 tbsp lime juice
1 tbsp olive oil
1 clove garlic or garlic powder
1/2 cup cilantro
black pepper
mild banana peppers or jalapeno pepper

Mix together, when you are ready sautee'  in olive
oil spray until tender and serve over choice of meat.

Serve with pork chops, chicken or fish
Low in calories
Easy Cinnamon Apples
(Recipe in part from Clean Eating Magazine)

Cut apples in half and core.  Place the apples in a nonstick
skillet, core side down.  Add a couple of tsp of water and
a dash of cinnamon to the pan and cook until almost tender.

In a separate bowl combine: 1 tsp cinnamon, 4 tsp raisins
of your your choice, 1/4 cup chopped pecans.  Mix. When
apples are firm but tender, remove from pan and place in a
baking dish.  In the center where you removed the core,
spoon the above mixture on top of the apple halves.

Now, mix 3 tsp. honey and 1/2 tsp vanilla. Pour over apple
halves.  If the honey mixture is too thick - microwave for
10 seconds.

Place in the oven  to bake at 350 until desired texture of the 
apple is achieved.  For me it was about 10 minutes since
I like my apples a little crunchy.

This side dish was a hit and I am making it one of my
regulars for my dinner table.
1 ripe tomato
1 cup cucumber
2 scallions
1/2 cup V-8, no salt
1/2 tsp. garlic
1/4 tsp. low sodium soy sauce
ground pepper
Tabasco sauce to taste, may add sea salt to taste

Combine all ingredients, chill for a couple of hours and serve.

Curried Chicken Salad

8 oz of cooked chicken (boiled or pan fried, I used my George Foremen grill)
2 Gala apples, cored and diced
1/2 green onion or onion of choice
1/2 chopped celery
1/3 cup raisins
1/4 cup almonds or nut of your choice

Boston lettuce leaves or cabbage leaves.

Dressing: Mix together 1/2 cup Greek Yogurt, 1 tsp. curry powder, 1 tsp. honey, 1/2 ground ginger.
Assemble all the above ingredients except lettuce leves and toss in the dressing. Spoon salad into letttuce leaves. Chill until ready to serve. Serves 4


Quinoa Pudding
For each cup of Quinoa: 5 grams fiber, 8 grams protein, 15% of daily iron.

2 cups cooked Quinoa
2 eggs
1/2 sugar
1/2 cup dried cranberries (if desired)
2 1/2 cups milk
1 tsp. vanilla
pinch of salt
1/2 tsp. cinnamon

Cook the Quinoa in 3 1/2 cups water on medium heat until tender. Mix remaining ingredients together.  Add mixture to cooked Quinoa.  Bake at 325 for 45 minutes, stirring occasionally.  Remove from oven and let set for 15 minutes. Serve hot.  More recipes on Quinoa at http://www.cookingquinoa.net/ .  If you like sweet desserts, try drizzling with honey.

Thank you cookingquinoa, enjoyed the pudding.


I used Sponge Cake purchased from the local market.  I keep the cake in the freezer  for quick desserts.  I cut the cake that I need and return the remaining to the freezer.  (Out of sight - Out of mind)  Before it thaws out, cut cake into three equal parts, horizontally.  In between the sections you then layer the two mixes. 

Mix One: Sliced Strawberries mixed with either Splenda or a small amount of sugar.  Add to this mix a couple of drops of lemon juice, according to taste.

Mix Two: Greek Yogurt and a dash of Splenda whipped by hand to fluff.

Repeat between the next layer. Top with third layer and you can dust with powdered sugar is you desire.  Keep refrigerated and wrapped for freshness until you are ready to serve.

Tomato and Basil Pasta

Boil wheat pasta of your choice.  Arrange on plate and top with tomatoes (fresh or no-salt-added canned tomatoes will be fine( if using canned tomatoes, drain first), pinch of sea salt, pepper, garlic, mozzarella cheese and fresh basil leaves or spice.  Microwave until hot.

Citrus Trifle With Orange Custard
Light tasting dessert
112 calories per serving
Serves 4

2 cups fat free milk
1 package sugar free vanilla pudding
2 tsp shredded orange peel
fresh orange juice
8 oz Ricotta Cheese
citrus fruit of your choice cut into bite sizes
8 oz. angle food cake cut into pieces
fresh mint or dried mint

Meat Loaf
This meat loaf was made with ground turkey but if you are not used to eating ground turkey, I would suggest you add half of each, ground round and ground turkey.

24 oz. of meat (approximately)
1 egg
1/3 cup salsa
1/2 chopped green pepper
1/4 cup onion or chives
1/4 cup cilantro
1/4 cup seven grain oats or any oat

Combine ingredients, form and place into a small bread loaf pan.  Bake at 350 for about 40 minutes.  Ten minutes before it is ready cover the top of the loaf with ketchup or your favorite sauce.

Serves 6 @ 180 calories per slice

Texas Chili
2 1/2 lbs. beef chuck. Pan fry to brown on both sides. Pan fry until a good amount of the meat in cooked.  Place in oven to continue to cook as a roast/with water - until meat falls apart.

Shred cooked meat and add the following:
1 onion or chives
2 cans diced tomatoes
10.5 oz. beef broth or use the broth from the meat
1 can enchilada sauce or banana peppers rings
15 oz. pinto and kidney beans/drained

Cook until all the flavors are blended.  Serve.


The Common Question, "How Do I Prepare Fish?"
Prevention suggest some topping to accompany fish.
Sprouts & Mushrooms: One pint sliced Brussels sprouts, mushrooms, 1/4 cup low-sodium soy sauce, 1 tbsp sesame oil. Add to fish in a foil wrap and bake @ 450 for about 18 minutes. Top with fresh ginger, sesame seeds, scallions and cilantro.
Red Pepper, Onion and Chickpeas: Sliced red pepper, red onion, 1/2 cup chickpeas, olives, 4 tsp olive oil, 8 tsp. water, 1/4 tsp salt and 1/8 cinnamon.  Bake @450 in foil wrap.
Zucchini, Tomato and Basil: 2 sliced zucchini, 1 cup grapes tomatoes, 3 tbsp basil, 8 tsp. water,4 tsp olive oil, pinch of salt, capers (optional). Bake in foil wrap @ 450 
Spinach with Lemon: 8 cups chopped spinach, 4 tsp. olive oil, 8 tsp water, salt. Bake @450 in foil wrap. Top with sliced lemon and chopped parsley.

Using fish of your choice

Griddle Cakes
No Flour
Recipe from Resources

1/2 cup almonds from a grinder
1/2 tsp. baking powder
1/2 tsp cinnamon
2 tbsp maple syrup
1 egg
4 egg whites
3 tbsp olive oil for frying
Combine all the above except the olive oil.

Before frying the cakes, prepare and heat the fruit topping.
1/2 cup cranberries ( I used pulp from juicer)
1/4 cup maple syrup
1/4 cup water
1/2 tsp cinnamon
Heat through and set to the side.

Using olive oil, fry griddle cakes.
Top with fruit and a tbsp Greek-style yogurt.

Calories for 3 cakes, 2 tbsp fruit and yogurt: 223

Salmon with Cilantro Sauce
recipe by Clean Eating

1/4 cup lemon juice
1/4 cup chives
1 cup cilantro
1 tsp canola oil
1/2 sea salt
1/4 cup banana peppers
Salmon fillets

Put the first 6 ingredients in a blender and puree.
Put fillets in a baking dish and pour puree over fish.  Bake at 350 until salmon is done.  About 20 minutes.

Serve over cooked barley. Cook over high heat until a boil begins: 1 tbsp olive oil, chives or green onion, 1 tsp oregano, minced garlic, pinch of sea salt and 3/4 barley.  Once barley is finished and tender add chopped tomatoes and frozen peas, thawed.

Wonderful dish, very refreshing without the feeling of over eating.  The lemon juice really stands out leaving a refreshing after taste.


Love Breakfast - It Is The Most Important Meal Of The Day!

Steal Granola
2 cups seven grain oats
1 cup mixed nuts, chopped small
1/4 cup seeds (sunflower, pumpkin, etc.)
3/4 cup unsweetened shredded coconut
1 tsp. cinnamon
3 tbsp olive oil
5 tbsp sugar free maple syrup

Mix all the above, spread on baking sheet. Bake for 20-30 minutes, turning every five minutes.
Remove and add 1 1/2 cups dried fruit of choice.  You may eat right away as a hot meal. Or store and eat as a cold cereal with milk/soy milk.  Store up to 2 weeks in air tight container. Serving size: 1/3 cup

Calories 184, Fat 10g., Protein 3g., Fiber 3 g.

I do not recommend reheating for hot cereal as cereal will tend to burn.

Mini Chocolate Souffle
2/3 c. unsweetened chocolate
3/4 c. sugar, regular
4 tsp. cornstarch
1 c. evaporated fat free or skim milk
1 1/2 tsp. vanilla
6 egg whites
1/4 tsp. coarse salt (sea salt)
Heat for three ingredients until thicken, stir in milk. Add vanilla.  Beat eggs until foamy, add salt and continue beating until a soft peak forms. Add chocolate mixture and put into souffle dish. Bake at 350 for about 25 minutes or until souffle top is puffed and firm to touch. Serve right away.

Serves 6. 
Revised/ Italian Apple Cake

1 1/3 cup white flour
4 lg. egg whites
1/3 cup soy milk ( any low fat milk will do)
1/2 cup applesauce
1/3 cup Splenda
2 tsp. baking soda
pinch of salt

Mix all the above until blended.  Preheat oven 350

Peel and slice 4 lg. apples.  Put 2/3 of the apples in the batter. Spread batter in a spring form cake pan of your choice. A smaller pan is better if you have one, but not necessary. Top batter with remaining apples in a circular design.  Spray the top of the apples with non-stick spray to help caramelize the top apples.

Bake for about 1 hour, until knife comes out clean.

Cool and sprinkle with cinnamon and powder sugar.  A pinch of each.
Serves 8 at 143 calories a slice.

When I have served this to others, their comment was " it is not very sweet".  If you find this recipe a little to plain - add low fat whip cream or sugar free whip cream.


Curried Chicken & Cauliflower Soup

(Taken from Clean Eating Magazine but changes where made to the recipe for my preference)

2 tbsp soy milk,
2 cans white chicken breast (or boil white chicken breast)
4 tsp curry powder
4 cups cauliflower
1 small red pepper ( I added chopped carrots instead, no peppers available at the time)
1 small potato, chopped in bite sizes
4 cups chicken broth
pepper to taste

Add all the above ingredients together, cook until cauliflower, potato and carrot are tender. Serve. Serves 4

Fresh cilantro and 1 tbsp Greek yogurt added to each bowl when serving

My husband and I love curry.  So this is a great recipe for us.  Thank You Clean Eating!