Author Archive

Banana Berry Sorbet

From Prevention Magazine, March 2015 issue

  • 3 lg ripe bananas, sliced and frozen
  • 1 1/2 cups frozen strawberries
  • 2 tsp lemon juice

Puree until smooth and creamy.

This should make about 8 servings on the weight loss phase – which would be about 15 carbs, and count as a fruit serving.

Peach unPie

If you have a better name suggestion, let me know…

Makes one serving

  • 3/4 cup fresh or frozen peaches
  • pinch of cinnamon
  • pinch of nutmeg
  • artificial sweetener of your choice (or honey if your doing maintenance)
  • 1/2 cup vanilla nonfat yogurt

Put peaches in a heat-safe dish, top with cinnamon and nutmeg, and microwave until hot and bubbly.  Add sweetener and stir to combine.  Top with yogurt and enjoy!

Shepherd’s Pie

I was so excited to try this dish, I forgot to take a picture!

(based on the recipe found here)

  • 2 heads cauliflower (cut into florets) – I used 2 bags frozen cauliflower
  • 4 cloves garlic
  • Olive Oil
  • 1/4 cup non fat Greek yogurt
  • 1/4 cup fresh Parmesan
  • 1 onion (diced)
  • 1 carrot (diced)
  • 1 stalk celery (diced)
  • 1 pound 98% lean ground turkey
  • 1 tablespoon tomato paste
  • 1 tablespoon all-purpose flour
  • 1 1/2 cup chicken stock
  • 1 teaspoon Worcestershire sauce
  • 2 teaspoons thyme (chopped)
  • 1 teaspoon rosemary

Roast garlic in oven (peel, drizzle with olive oil, then salt & pepper, 350 for 25 min).  While this is roasting, cook the cauliflower until it’s tender.  Drain cauliflower, add garlic, yogurt, Parmesan, salt & pepper, and puree in a food processor or with immersion blender).  Set aside.

In a medium cast iron skillet drizzle olive oil and saute onions, celery, and carrots. (If you don’t have one, cook the turkey mixture in any skillet, then transfer to a casserole dish for baking).  Cook until translucent.  Add turkey and cook thoroughly.  Add tomato paste and stir until it’s mixed in.  Sprinkle flour over meat, toss to coat.  Slowly add a little of the chicken broth, cooking and stirring to avoid lumps.  As it thickens, stir in the rest of the broth, the Worcestershire, thyme, and rosemary.  Bring to a boil, reduce heat and simmer 10 minutes.  Season with salt & pepper.  Top with pureed cauliflower (or transfer to casserole dish and top with cauliflower), and put under broiler for a few minutes until golden and crispy, about 5 minutes.

Notes:  Next time I’ll use beef stock and instead of rosemary and thyme, I’ll use some Mexican or possibly Italian seasoning.  The amazing thing?  I felt like I was eating real mashed potatoes on top!

Chicken Cauli-Chowder

Chicken Cauli Chowder

This chowder was very satisfying, and I have all sorts of ideas for modifications to change it up.

(based on the recipe found here)
makes four servings

  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 2 tbsp all-purpose flour
  • 4 cups chicken broth
  • 1 cup nonfat milk
  • 1 head cauliflower, roughly chopped (I used a bag of frozen) – cooked till soft
  • 1 bay leaf
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley leaves
  • 10 oz. cooked chicken breast, cut into cubes


Saute onions, garlic, celery, and carrots until tender.  Add cauliflower and continue to cook and stir until tender – 5 minutes.  Sprinkle flour over vegetables, and toss to coat, cooking till lightly browned.  Gradually stir in milk, stirring constantly to avoid lumps.  Once milk is mixed in smoothly and starting to thicken, add chicken broth, and continue to stir till smooth and slightly thickened.  If desired, use an immersion blender briefly to puree some of the cauliflower for a creamier consistency.  Season with salt and pepper.

Put cooked chicken into a bowl and ladle soup over it.

Optional:  garnish with fat free cheddar cheese shreds, a sprinkling (tsp) of bacon bits, and/or a dollop of nonfat unsweetened yogurt.

(next time I want to make this with scallops, shrimp, and crab meat for a yummy seafood chowder)

Taco Seasoning Mix

(based on the recipe found here)

  • 1 tsp garlic powder (I used granulated garlic so it wasn’t as powdery)
  • 1 1/2 TBSP Mexican oregano (regular oregano would probably work okay)
  • 1 TBSP onion powder (again, I used granulated)
  • 1/3 c Chipotle chili powder (regular chili powder will work fine, but be less spicy)
  • 1/2 tsp black pepper
  • 1 tsp cayenne pepper (if you’re using chipolte chili powder, you may want to reduce or skip the cayenne)
  • 2 tsp smoked paprika (regular will work, too)
  • 1 tsp kosher salt
  • 2 tsp ground cumin

Put all in a jar and shake to mix.  Use 2 rounded tablespoons per one lb meat, plus 1/2 cup water.

Taco Salad


Made with turkey and DIY taco seasoning, this fits into the L4L weight loss phase.  And on maintenance, you could dress it up a bit and still keep it lean.

  • 1 20-oz pkg lean ground turkey
  • 3 TBSP Taco Seasoning Mix (found here)
  • salad greens/cabbage mixed to taste
  • red bell pepper, cut into strips
  • green onion, sliced thin
  • grape tomatoes cut in half
  • lowfat cheddar or jack (I used a half of a colby jack string cheese, weight watchers blend for one added carb and 50 added calories)

Depending on whether you’re on the weight loss phase or the maintenance phase, you’ll want to measure your ingredients accordingly.

Brown turkey, add 3 rounded TBSP taco seasoning and 1/2 cup water.  Cook and stir till water is evaporated.  Put salad greens and veggies on a plate, add dressing of choice (try making a simple DIY ranch with nonfat milk or plain nonfat yogurt, or nonfat cottage cheese), top with meat and cheese.