OK, so Richard and I have started dieting, it is really not just to lose weight, but to get us back in the habit of making healthy decisions and eating homemade food more often than a couple times a week. Think South Beach, phase one - lean proteins, and less than 20 carbs a day, fruits and veggies will be phased back in a few days. I can tell you that if we were just eating cottage cheese or a protein shake for breakfast, and a grilled chicken breast for lunch and dinner we would have already lost hope and called it quits. However, I've been doing a lot of improvising and must say that we haven't gone hungry, gotten bored or killed anyone. I would say that we are making a go of it and it's really not bad at all! It's really gotten my creative cooking juices flowing again. Anyway, thought I would share some of the things I've made and a few of the items out there that are really life-savers.
Products that definitely don't suck, and I must say I will continue to buy:
- Heinz Reduced Sugar Ketchup - I mean nobody got fat off ketchup, but with 1/3 the calories and carbs, with the same taste, it's a keeper.
- Mt Olive No Sugar Added Pickle Relish - Made with Splenda, this relish tastes as good as the calorie laden real thing. You'd be surprised how many calories this can reduce your tuna and chicken salads. They also have an entire line of the no sugar added bread and butter pickles too.
- Dannon Light 'N Fit Carb & Sugar Control - 3 carbs, 60 calories, non-fat. Pretty good!
- Walden Farms BBQ sauce - EVERYTHING these people make is sugar and calorie free. With BBQ season here, this is a LIFE saver already.
- Wishbone Salad Spritzers - 1 calorie a spray, 1 carbs, yada-yada. I had seen these things advertise for a while and thought they were going to pretty weird. However upon trying the Italian, the Balsamic (my fave), and the Ranch, I'm ashamed I hadn't given them a try already. They ROCK, and are quite ingenious if you ask me. They have basically just made each dressing into a vinaigrette - reducing calories to almost nill because it is just vinegar and seasonings, and putting it in a spray bottle simply spreads it out evenly. There are really no special ingredients or anything, just smart packaging and a lot of flavor packed into each squirt! They have several more flavors
- Mrs Dash Seasonings - I can't say enough about all of these. I have been using sthem for years, have several and love them all. Can't beat them!
A couple of quick recipes (nothing fancy, just easy and good)...
Mini Breakfast Quiche
They are about 20 calories each, and if you portion them into snack bags, you can have breakfast fast and easy all week. Of course, you can do pretty much anything with this basic recipe depending on what you want - spinach, tomato, low-fat swiss, low-fat pepper jack, etc.
Dilled Grilled Salmon
Make sure grill is nice and hot. Oil the grill with olive oil cooking spray(If using a gas or charcoal grill, spray a paper towel and use tongs to apply). and put the salmon on, skin side down.
Allow salmon to cook until you see the fish turn opaque about half-way up, about 3-4 minutes. Flip with grill tongs, or tongs plus spatula (if the skin stays on the grill, just flip the fish to a spot just beside the skin and let it burn and it will be easier to remove). Cook about 2-3 minutes. It should flake easily with a fork, but it doesn't have to be opaque all the way through unless you want it to be. Remove any remaining skin before serving.
This is fabulous, and adds pretty much no calories or carbs to our healthy 58 calorie per oz salmon.
- 2 cups egg substitute (so much easier than separating all of those eggs)
- 2/3 cup grated Cabot 75% reduced fat extra sharp cheddar
- 2 Tbs bacon pieces (high in flavor for the small amount of calories and fat)
- 1 tbs Mrs Dash Garlic and Herb Seasoning Blend
They are about 20 calories each, and if you portion them into snack bags, you can have breakfast fast and easy all week. Of course, you can do pretty much anything with this basic recipe depending on what you want - spinach, tomato, low-fat swiss, low-fat pepper jack, etc.
Asian Lettuce Wraps
- 1 lb extra lean ground beef (chuck, sirloin, whatever you prefer)
- 3 tbs reduce sodium soy sauce
- 2 tbs onion powder
- 2 cloves garlic (or the powdered equivalent)
- 2 tbs red pepper flakes
- 2 tbs ground ginger
- 2 pkts of Splenda
- Morton's Light Salt & pepper to taste
- Iceberg Lettuce leafs (washed and dried)
Mix first 8 ingredients together well. It is best to let them sit for at least an hour before browning so the flavors can meld. Brown in skillet until fully cooked and serve with lettuce.
At only 580 calories, 2 carbs and 16 grams of fat for the whole dish, you just can't beat it. They may look pretty boring due to no rice noodles, almonds, etc. but they are REALLY flavorful and yummy!
At only 580 calories, 2 carbs and 16 grams of fat for the whole dish, you just can't beat it. They may look pretty boring due to no rice noodles, almonds, etc. but they are REALLY flavorful and yummy!
- Salmon filet(s) - try to get pieces that have about an even thickness
- Splenda (or Splenda brown sugar blend if you have it)
- Balsamic vinegar
- 1 bunch of chopped fresh dill (or dried dill weed - you'll need enough to cover each fish)
- Olive oil cooking spray
- Salt, pepper,
Make sure grill is nice and hot. Oil the grill with olive oil cooking spray(If using a gas or charcoal grill, spray a paper towel and use tongs to apply). and put the salmon on, skin side down.
Allow salmon to cook until you see the fish turn opaque about half-way up, about 3-4 minutes. Flip with grill tongs, or tongs plus spatula (if the skin stays on the grill, just flip the fish to a spot just beside the skin and let it burn and it will be easier to remove). Cook about 2-3 minutes. It should flake easily with a fork, but it doesn't have to be opaque all the way through unless you want it to be. Remove any remaining skin before serving.
This is fabulous, and adds pretty much no calories or carbs to our healthy 58 calorie per oz salmon.
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