2 tbsp veg oil, 1 tsp cumin seeds, 1 onion finely chopped, 2 green chilies seeded and chopped, 2 tsp ginger finely minced, 2 tsp finely minced garlic, 3/4 tsp ground cumin, 3/4 tsp ground coriander, 1/2 tsp garam masala(opt), 2 tsp tomato paste, 1/4 tsp cayenne pepper, 1/4 tsp tumeric, 1 cup diced can tomatoes (fresh are great too), 1/2 tsp salt, 1 can chickpeas drained and rinsed, 4 cups chopped swiss chard.

Heat oil med heat and cook cumin seeds until they start to pop(1 min). Add onion & chilies and cook 10 mins or until translucent.Add ginger & garlic. Cook 1 min. Add cumin & coriander. Cook 2 mins. Add garam masala(If using). Cook 1 min. Add paste, cayenne and tumeric. Cook 1 min.

Add tomatoes & salt and cook, stirring until softened. Stir in 1 1/4 cups water. Bring to a boil. Add chickpeas. Reduce and simmer for 10 mins. Stir in swiss chard and simmer until tender. 3 to 4 mins

This makes 4 servings.   The next time I make this I think I will try adding chicken or shrimp to make it a full meal and not just a side.

1 cup t.v.p. & 1 cup boiling water. Let stand 10 mins.

Add

1-2 tsp cumin, 1-2 tsp italian seasoning, 1 tbsp chilli powder, 1-2 chopped garlis cloves (you can sub garlic powder if you prefer), 1 can black beans(kidney beans are great too), 1 jar spaghetti sauce, 1 can diced tomatoes(spiced ones add even more flavor).

Simmer and add any veggies you like. I use

Onions, mushrooms, zucchini, broccoli, green and or red pepper, shredded carrots, spinach.If you like heat add 1 jalepeno pepper or some hot sauce. Simmer until the veggies are soft. Season to taste…….Enjoy !!!

NOTE: Watch the sodium and added sugar in the spaghetti sauce. We would suggest using 1 small can of tomato paste and 1med can of tomato sauce instead( drain 1 can of tomatoes and mash them until smooth instead of the sauce , another option…)

You will need…

2 tbsp veg oil, 1cup chopped onion, 1 tbsp chopped ginger, 2 tbsp mild curry paste,4 cups peeled and diced sweet potato, 2 cups peeled and diced granny smith apples, 6 cups veg broth, 1/2 cup light  coconut milk.

In a large pot heat oil and saute onions.Stir in ginger and curry paste and saute 1 min. Add the sweet potato and apples and saute 2 mins . Add veg broth and bring to a boil. Reduce and simmer 20 mins or until soft. Remove and puree. Return to pot and add coconut milk (I used the whole can). Simmer for 5 more minutes.Salt and pepper to taste

This is great as is or you can add cooked rice , cooked pasta, cooked chicken or shrimp, veggies or anything else you like.

Enjoy !!!!

Mix together and bake for 45 minutes.

• 1 English Muffin (body wise whole wheat)
• 3 Tablespoons Egg Creations (or one whole egg)
• 1 light cheese slice (1/2 slice is enough)
• 1 tsp. calorie reduced mayo

Cook egg in a small circle.  Toast english muffin, top with cheese slice while the muffin is still hot so that it will melt.  Place cooked egg circle on top of cheese and top with any vegetables you like (tomato, peppers, onion, etc.)  A little spread of mayo on the muffin (or ketchup) and you have a wonderful healthy meal.

Calories: 215, Fat: 3.5, Carb, 27, Fibre: 4, Protein 16.

• 4 skinless, boneless chicken breast halves (sliced if desired)

Mix the following marinate, set aside 1 cup for salad and then marinate chicken 15 minutes in remainder:

• 1 can condensed cream of chicken soup (healthy request)
• 1/2 cup water
• 2 Tablespoon cider vinegar
• 2 Tablespoon lemon juice
• 2 tsp. worcestershire sauce
• 4 gloves garlic minced
• 1/2 tsp. pepper
• 3 Tablespoon grated Parmesan cheese (or less)

1. Grill or broil chicken 15 minutes until done, turning and brushing with marinate. 
2. Slice chicken (if you didn’t slice before cooking) and toss with salad (works really well with spinach salad).
3. Add 1 Tablespoon grated parmesan cheese, and 1/2 cup croutons if desired and then add remainder marinate dressing.
4. Serves 6

one serving: 205 calories, 4 g fat, 457 mg sodium, 16 g carbs, 23 g protein.

Pour herb dressing**  or Poppyseed dressing over tomatoes, and top with chopped fresh parsley and oregano (or any other combination of spices) and chopped or whole garlic.

Grill in hot oven for 5 – 10 minutes (until heated through)

Let sit several minutes then sprinkle with Low Fat Parmesan Cheese and serve.

 **Herb Dressing

Combine:

• 3/4 cup vinegar (white, red wine, or balsamic or combination)
• 3/4 cup olive oil (or combination of olive oil and canola oil for a lighter dressing)
• 1/2 cup Splenda (or sugar or honey)
• 1/2 chopped onion
• 1 chopped clove of garlic
• any combination of herbs (I use fresh parsley and oregano because it grows well in my garden and tastes great)

Put in glass bottle and refridgerate.  Use this on the grilled tomatoes, marinated tomatoes, marinated brocilli or salad.

• 1 tsp Olive oil
• 1 tsp Water
• 1 lb baby or regular carrots, sliced
• 1 lb asparagus, trimmed and cut into thirds
• 1/4 water
• 2 tsp balsamic vinegar
• 1 1/2 tsp splenda
• 10-12 almonds, chopped

Put olive oil and water in a pan over med-high heat. Add carrots and cook, stirring for 3 mins. Add asparagus and 1/4 cup water and cook for 3-5 mins or until water evaporates. Add vinegar, sugar and almonds. Cook for about 2 minutes more…Enjoy !!!

I served these veggies with a grilled chicken breast, done with thai seasonings……..this meal was great. Hope you try it !!!!

•  cooked meat if desired (pork egg roll filling is great)
• 1 onion sliced
• 1 – 2 cups sprouts
• 1/2 Tablespoon lite soy sauce
• 1 tsp. garlic powder or 1 clove of crushed garlic
• 1 tsp. chinese spices *optional
• pepper to taste
• 1 tsp. parlsey
• 5 – 7 eggs

Mix eggs in large bowl, then add remaining ingredients. Cook like a pancake in large skillet, or just toss in wok until cooked. You could put the cooked foo young in hot oven to finish cooking if preferred.

Eat plain, or top with fat free brown gravy (the way they serve it in restaurants).

• 2 cups couscous
• 1 cup hot water

Mix these 2 till the water is absorbed, then add

• 1 can chick peas, drained
• 1 small can of corn, drained
• 1 red pepper, chopped
• 1/2 spanish onion, chopped
• 1 jalepeno pepper, chopped
• 1/2 cup cider vinegar
• 1/4 cup honey
• 1 tbsp cumin

Toss all the ingredients together and enjoy !! After I took my portion, I also added some chopped tomatoes and raw broccoli.

Plain Yogurt (any amount)

•  Suspend yogurt in cheese cloth over a container
• Refridgerate for 6 – 8 hours

The result will be a smooth, creamy consistency similar to cream cheese.  You can use yogurt cheese in dips, toppings, spreads, etc.

• 1 cup tofu (plain yogurt would probably also work well)
• 1 Tablespoons vinegar
• 2 tsp. Dijon mustard (I use dry mustard instead)
• 1 tsp. soy sauce (reduced sodium)
• 1 tsp. parlsey
• 1/2 tsp. garlic powder
• 1/2 tsp. salt (optional)
• 1/2 tsp. onion powder (optional)

Blend well together in blender or food processor and refrigerate.  Guilt-free low-calorie mayo to use in sandwitches, salads, etc.

• 1 lb ground meat (beef, turkey, chicken or pork or any combination)
• 1/4 cup tvp (dry)
• 1/2 onion choppped
• 1 clove of garlic chopped
• 1/4 cup oats
• 1/4 cup green relish
• 1 egg
• 1/4 cup ketchup
• 1/8 cup barbecue sauce
• Mrs. Dash – table blend to taste
• ground pepper

Grill slowly over low heat for approximately 7 – 10 minutes per side or until cooked.   If you have time, make them up ahead of time and cool in the refridgerator.  Leftover burgers are even better.  You don’t need cheese or buns, they taste great just plain.

• 2/3 cup splenda (or 1 tsp. stevia)
• 1/2 cup oil (I like to use 1/4 cup olive oil mixed with 1/4 cup canola)
• 1/3 cup ketchup
• 1/4 cup vinegar
• 1 tsp. salt
• 1 tsp. pepper
• 1 tsp. paprika

Put in shaker then refridgerate container for up to several weeks.   Pour over sliced tomatoes and marinate.

You can also put in other kinds of vegetables (peppers, cucumber).

• 1 or 2 whole wheat tortillas a (Superstore has stone ground whole wheat tortillas). 
• Spray with a olive oil spritzer the sprinkle with Clubhouse Lemon & Herbs or Lemon Pepper seasoning or Parmesan & Herbs (Clubhouse). 
• bake in 350 degree F oven until crisp/brown (don’t overcook)

Break into pieces and enjoy! Credit for this idea comes from Donna Newell.

• chopped cooked turkey meat (but you could use any kind of left over meat, eggs or seafood
• 1/2 chopped tomato (you can also add peppers, mushrooms, onions, etc.)
• tex mex or shredded low fat cheese
• 1 whole wheat tortilla

I just put a layer of turkey, topped with tomato and about 1 Tablespoon of cheese.  Fold in half.  Toast in a grill or fying pan sprayed with a little olive oil.  This took about 3 or 4  minutes in total to prepare and cook – home cooked fast food – great tasting without all the fat and sodium.  I was really hungry so didn’t take a picture! I’ll take one next time.  I enjoyed it so much the first time, I made it again and this time took the above picture.

TIP:  I bought a turkey breast, baked it in the oven, then put the meat in the fridge (and some in the freezer), so that I have cooked turket meat ready any time I need it.  Easy and fast when you are hungry. 

• 1 turkey (or chicken) carcass – boil with 2 l water in a large pot.
• add 1 large onion chopped
• 1 clove garlic
• boil for approximately 1 hour
• strain the liquid and remove remaining meat from the bones.
• return broth to the pot and add:
• 3 stalks of finely chopped celery
• 1 large onion finely chopped
• 2 large cloves garlic finely chopped
• 3 parnips finely chopped
• 1/2 large turnip chopped
• 1 bag of baby carrots chopped
• 1 Tablespoon Italiano seasoning (Clubhouse)
• 1 chicken bouillion cube 1130 mg  sodium per 1/2 cube (or Luda Chicken bouillon mix 95 mg sodium/20 ml) 
• 1 tsp. parsley
• 1/2 tsp. ground black pepper
• 1/2 tsp. oregano
• 1/2 tsp. Mrs. Dash chicken grilling blend (optional)

Simmer on medium low heat until vegetables are cooked (approximately 1 and 1/2 hours).  Add more water if desired.  Skim fat when cool. You could add cooked rice, cooked barley, cooked lentil soup mix, cooked pasta (cooking before adding to the soup will help reduce the starch in those foods).  You can add any vegetables in this soup that you wish.

Meat: 

Blend ingredients together and knead to make the texture similar to donair meat (5 – 7 minutes).  Should be pasty and sticky.  Form into logs or pack into a loaf pan.  Bake in 350 degree F oven for 1 hour, then cool in refridgerator.

 Sauce:

• 2/3 cup canned fat free skim milk
• 1/3 cup Splenda or 1/4 tsp. Stevia
• 1/2 tsp garlic powder

Whip together then add:

• 2 tsp. white vinegar – beat well, and refridgerate until ready to use.  This sauce will keep for several days.

For Donairs:  Slice meat very thin, and serve with whole wheat pita bread or flat bread, and donair sauce.  Top with fresh tomatoes, lettuce and onions.

For Pizza:  spread on whole wheat pizza crust, with donair sauce and low fat cheese.  Top with fresh tomatoes, onions and any other vegetables.

 TIP:  This meat freeze very well.  I double this recipe and freeze the logs.  Just let thaw and you have easy donair meat for pizza or donairs.  This donair pizza is a great low fat healthy alternative.

• 1 cup water
• 1 tsp. salt
• 1 Tablespoon sugar
• 2 3/4 cups whole wheat flour
• 1 tsp. dried basil
• 1 tsp. dried oregano
• 1 1/4 tsp. bread machine yeast

1. Measure all ingredients into bread machine in order and select dough cycle (OR mix ingredients together and knead until smooth, then let rest for 45 minutes).
2. Remove dough to lightly floured board; cover with large bowl and let rest for 10 to 15 minutes.  Roll out dough or press into pan.
3. Partially bake the pizza crust in preheated oven for 10 minutes, then spread with your choice of toppings (this method is optional, I just put the toppings on the uncooked pizza crust and bake in preheated oven for 20 minutes until it is cooked the way you like it).

My family loves donair pizza (recipe in this section), or try browning ground turkey (or beef) mixed with TVP and taco spices or any spices that you prefer.  Lots of vegetables are great on pizza. This is a great healthy way to enjoy pizza.  I like to give everyone their pizza dough, and let them create their own individual pizza.

1. Choose any kind of whole wheat pasta and cook as directed
2. Drain, rinse and set aside.
3. In a pot, melt about 1 Tablespoon of butter (optional) then add about 1/4 cup skim milk over low heat
4. Choose cheese or combination of cheeses and add to the milk mixture (if you really like the Kraft M & C try Kraft Cracker Barrell grated cheddar rape – in 2 Tablespoons it contains 35 calories and 1 g fat).  You can add grated low fat cheddar cheese, light Paramesan Cheese (per 2 Tablespoons it contains 45 calories and 2.5 g fat).  I also tried adding Clubhouse Parmesan & Herbs seasoning if you like more spicey flavors. 

Ground turkey is now available at most grocery stores and is leaner than ground beef and has a great taste.  (Ground turkey has 6 g fat/100 g – Ground beef has 15 g fat/100 g)

• 550  kg ground turkey
• 1 medium onion chopped finely (optional)
• 1 clove of chopped fresh garlic
• 1 egg
• 1/2 cup TVP (non hydrated)

Mix together, make into patties (makes about 6 large patties or burgers)

on a plate, mix together:

2 Tablespoon Mrs. Dash grilling blend

Take the patties and pat them into the grilling blend on both sides.  Chill before cooking so they will stay together, especially if you are going to grill on the barbecue.  Try topping burgers with grilled vegetables  (mushrooms, onions, peppers) or anything you like.  You don’t necessarily have to have a burger in a bun (starchy carb).  It tastes just as good once you think outside the box.

Ingrediants:

• 2 cans black soybeans
• 1 small onion (or 1 tsp. onion powder)
• 1 clove garlic (or 1 tsp. garlic powder)
• 1/2 cup low carb, Tomato catsup
• 1 Tablespoon tomato paste (optional)
• 1 Tablespoon red wine vinegar
• 1/2 teaspoon coarse salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 1 Tablespoon Dijon mustard (or I use Octoberfest mustard)
• 6 packets splenda (or 1/2 tsp. stevia)

Directions:

1. Peel and slice the onion; peel and mince the garlic.
2. In a small bowl, whisk together the catsup, tomato paste, vinegar, splenda, mustard, salt and spices.
3. Rinse and drain beans. Place in oven proof casserole, pour catsup mixture over beans, add garlic and onion, (and diced bacon if desired). Stir to combine ingredients thoroughly.
4. Cook in 325 degree oven for at least 30 minutes. (Finish under broiler for 2/3 minutes to crisp the bacon if using bacon).

13.8 total carbs ,  5.8 fiber 8 net carbs, 194 calories,  11.6 protein

• 2 cups uncooked shell whole wheat macaroni – cook and cool (use brown rice or quinoa)
• mix together in a large bowl and add the cooked pasta:
• 2 ripe tomatoes, chopped
• 1 green onion, chopped
• 1/2 green pepper, chopped
• 1/4 cucumber, chopped
• Blend the following dressing ingredients:
• 2/3 cups splenda (or less or 1 tsp stevia)
• 1/2 cup salad oil (canola or olive)
• 1/3 cup ketchup
• 1/4 cup vinegar
• 1 tsp. salt
• 1/4 tsp. pepper
• 1 tsp. paprika

1. Blend the dressing and pour over the vegetables and cooked macaroni.
2. Refrigerated.
3. Stir well before serving.

• 1 cup brown rice
• 1 purple onion
• 1 diced red potato
• 2 carrots diced
• 3 cups of water
• 3/4 cup frozen thawed peas
• 2 tsp. Mexican oregano
• 1 tsp. cumin ground
• 2 tsp. chili powder
• 1 tsp. garlic powder or 1 fresh clove minced
• 1 cube bouillon, chicken or beef

Bring to a boil, the reduce to a low simmer for 20 minutes. This makes a very tasty dish especially if you have been eating plain brown rice. We made it just like this a few times (without the potato), now we just add the spices and onion and it still tastes great. My daughter finds this a little too spicy so you can reduce the amount of spices if you like.