Broccoli Salad

19 Nov



4 cups chopped broccoli florets

3 Tbsp sunflower seeds

3 Tbsp raisins

1/4 onion, chopped

1/2 apple, chopped

3 strips bacon, pre-cooked and chopped

Dressing: 1/2 cup plain yogurt, 4 Tbsp Splenda (or sweetener of choice,) 3 Tbsp apple cider vinegar

Mix the dressing ingredients and set aside.

Chop all ingredients and mix together. Add the dressing and stir to coat.

Makes 4 servings, about 140 calories each. Keeps well in the refrigerator for several days.


Banana Split Frozen Yogurt Bars

21 Sep

These bars are a delicious treat in the middle of the summer heat. I’ve written a basic recipe for you here, but basically there are a million variations, depending on what yogurt you start with, and what mix-ins you choose. I just write down the calories of each item as I add it in, total the calories, and then divide through by 6 or 8, depending on how I choose to cut the bars.


2 cups yogurt (if you use unsweetened yogurt, you might want to add your sweetener of choice.)

3/4 cup granola

1 cup frozen cherries

1 very ripe mashed banana

1 oz chopped walnuts

2 Tbsp mini chocolate chips

Mix all ingredients together and put in an 8X8 or 9×9 pan. Freeze until firm, and then cut into bars. Wrap individually in plastic wrap and keep in freezer. To eat, take out about 20-30 minutes ahead of time to allow to soften up.

For this particular recipe, I used whole milk yogurt, divided into 8 bars, and my stats came out to about 135 calories per bar.

Blueberry Protein Coffee Cake

28 Jul



1 1/2 cups old fashioned oats

1 cup brown rice flour

2/3 cup vanilla whey protein powder

1/2 cup splenda granulated

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

3/4 cup plain greek yogurt

1 egg plus 2 egg whites, lightly beaten

1 cup applesauce

2 Tbsp oil

2 Tbsp water

2 cups blueberries

Directions: Preheat oven to 350 degrees. Coat a 13X9 pan with cooking spray.

In a large bowl, mix first 7 (dry) ingredients. In a separate bowl, mix next 5 (wet) ingredients. Stir until smooth, then add wet ingredients to dry and mix just until evenly moistened. Fold in the blueberries.

Bake 25 minutes. Let cool a bit, and then cut into 8 large pieces. Eat one, and wrap the remainder in foil and freeze. To re-heat, place in toaster oven at 425 degrees for 7-12 minutes.

8 servings. Per serving: approximately 220 calories, 14 grams protein and 5 grams fiber.

Tropicale Dressing for Taco Salad

28 Jul

1/4 cup store bought mustard

1/4 cup apple cider vinegar

1/4 cup splenda granulated

2 Tbsp olive oil

2 Tbsp water

1/2 tsp cumin

1/4 tsp oregano

Wisk all ingredients together. About 50 calories per 2 Tbsp.

Debby’s Cinnamon Rolls

4 May




  • 1 cup brown rice flour
  • 1 1/2 cups old fashioned oats
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1/4 cup granulated splenda (NOT splenda for baking, which is a sugar blend.)
  • 1 1/4 cups unsweetened almond milk


  • 2 Tbsp butter, melted
  • 1/4 cup brown sugar
  • 2 tsp cinnamon
  • 1 ounce chopped pecans

Directions: Preheat oven to 375. Spray a muffin pan with oil (Pam, or whatever you use)

Mix the first 6 dry ingredients together, then mix in the almond milk. Let this mixture sit while you assemble the filling.

Melt the butter. Mix the brown sugar, cinnamon, and pecans together.

Now, on a floured board, roll out the dough into maybe a 10X12 inch square. Brush the melted butter on top, and then sprinkle with the brown sugar mixture. Carefully roll up. Cut into 8 portions, and put each in a muffin tin. Bake at 375 for 15 minutes. Only eat one, and wrap the rest individually in foil and place in freezer. Reheat in your toaster oven for a fresh-from-the-oven treat!

Approximately 200 calories each.

Marsha’s Texas Style Chili

9 Feb



1 pound cubed extra lean stew beef

1/2 cup diced onion

1 clove garlic (I use the minced garlic in the jar)

1 10.5 oz can condensed beef broth plus 1 can water

1 Tbsp sugar

2 tsp oregano

4 Tbsp cumin (I double checked this with Marsha–yes, she uses that much. I only had 1 Tbsp in my house, and it was still good.)

2 tsp chili

1 tsp paprika

2 bay leaves (I did not have these–left them out.)

1 can diced cooked tomatoes

1 can black beans, rinsed

Directions: Brown beef cubes on all sides (I used spray oil for this). Add onions and cook for 3-4 minutes more. Stir in everything else, EXCEPT BEANS, and simmer until beef is very tender and breaking apart–usually 1.5 hours. (I simmered for 1 1/2 hours with the lid on, and then removed the lid and simmered for another 20-30 minutes to reduce the liquid.) Rinse beans thoroughly, and then add beans to chili and simmer 20 minutes more.

This is better made a day or two ahead. 6 servings, approximately 200 calories each.

Crockpot Baked Apples

5 Nov



3 medium apples

1 Tbsp brown sugar

1 Tbsp granulated splenda (or sweetener of choice)

2 tsp cinnamon

1/2 tsp pumpkin pie spice

1 Tbsp dried cranberries or raisins

2 Tbsp chopped walnuts or pecans

3 tsp butter (or butter substitute of choice)

1/2 cup water

Directions: Cut the core out of the three apples without cutting all the way through the bottom of the apple. Place in crockpot. Mix together brown sugar, splenda, cinnamon, pumpkin pie spice, cranberries, and chopped nuts. Carefully spoon this mixture into the empty core of each apple. Put 1 tsp butter on top of the mixture in the apple. Carefully pour 1/2 cup of water in the crockpot. Cook on low about 5 hours.

About 180 calories per apple.