Savory Sweet Potatoes recipe – 120 calories

This is a quick and easy recipe for sweet potatoes, which in my opinion should never be made any sweeter. The blend of spices, herbs, olive oil and lemon juice is just wonderful… a fabulous way to prepare sweet potatoes!

Savory Sweet Potatoes recipe – 120 calories
Ingredients:
2 large sweet potatoes (peeled, cut into French fries, rinsed and dried)
1 tablespoon rosemary (minced)
1 tablespoon tarragon (minced)
1 tablespoon parsley (minced)
1/4 teaspoon ground cumin
2 tablespoons olive oil
1 teaspoon lemon juice
salt, to taste
freshly ground pepper, to taste

Preparation:
1. Heat the oven to 350 degrees F.
2. Toss the potatoes together with all other ingredients to coat.
3. Place on a sprayed baking sheet.
4. Bake for about 20-25 minutes (or until golden and crispy).
Servings: 4
Nutritional information for one serving:
Calories: 120
Total fat: 6.9 g
Cholesterol: 0 mg
Sodium: 37.5 mg
Total carbs: 14 g
Fiber: 2.1 g
Protein: 1.3 g
Weight Watchers points: 3

Baked Chicken Thighs recipe – 200 calories

This is the easiest and juiciest chicken recipe I have ever made. Very tasty and quick to make, it’s perfect for a weekday meal when you’re too worn out to do a heavy prep!

Serving suggestion: garnish with some chopped fresh parsley and serve with a side of mixed vegetables and rice.

Baked Chicken Thighs recipe – 200 calories
Ingredients:
8 chicken thighs
4 teaspoons soy sauce
garlic powder

Preparation:
1. Arrange the chicken thighs skin side up in a shallow baking dish.
2. Sprinkle with garlic powder.
3. Drizzle about 1/2 teaspoon soy sauce on each piece.
4. Bake at 350 degrees Fahrenheit for about 50-60 minutes, until the skin is brown and crisp and the meat is ready to fall off the bones.
Servings: 8
Nutritional information for one serving:
Calories: 200
Total fat: 14.3 g
Cholesterol: 78.9 mg
Sodium: 239 mg
Total carbs: 0.1 g
Fiber: 0 g
Protein: 16.5 g
Weight Watchers points: 5

Apple Cider Salad

Ingredients
2 packages gelatin powder — unflavored
2 cups apple cider
1/4 teaspoon salt
2 cups apples — diced
1/4 cup black walnuts — chopped
1 tablespoon chopped parsley
cooking oil
lettuce leaves — for decoration
Apple Cider Salad Preparation

1. Put 1/2 cup cold water into a small bowl. Sprinkle two envelopes (2 tablespoons) of unflavored gelatin on water. Let stand 5-10 minutes to soften.
2. Heat 2 cups apple cider until very hot; add salt. Remove from heat and immediately add softened gelatin. Stir until gelatin is completely dissolved. Have a 1 quart mold lightly greased with cooking oil. Do not use olive oil. Spoon about 1/2 cup of gelatin mixture into mold and place in refrigerator.
3. Chill remaining mixture until slightly thicker than consistency of unbeaten egg white. Just before large bowl of gelatin is desired
consistency, dice apples and chop walnuts and parsley. Add this to the
gelatin and place into the mold which already has thin bottom layer of
gelatin. Chill until set.
4. Unmold onto serving plate which has been decorated with lettuce
leaves; curly endive is a good choice.

Orange Rice

Orange Rice Ingredients
1 c. rice, uncooked
1 c. water
1 c. orange juice
1 tsp. reduced calorie margarine
Dash of salt
1 tbsp. orange rind, freshly grated
1/2 c. fresh orange sections, seeded
Orange Rice Preparation

In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt. Cover, microwave on High for 5 minutes. Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes. Do not uncover the bowl. Allow to set covered for an additional 10
minutes or until all of the liquids have been absorbed. Immediately before serving, fluff with a fork, add orange sections and mix gently.
Serve with pride. Makes about 6 (100 calories) servings.

Black Bottom Pie - Graham Cracker Crust

Black Bottom Pie – Graham Cracker Crust Ingredients
1 1/4 c. graham cracker crumbs
1/2 c. diet margarine
For the filling:
1 envelope unflavored gelatin
3/4 c. part-skim ricotta cheese
12 packets sweetener
1 packet low-calorie whipped topping mix
1 1/2 c. skim milk
1 tbsp. vanilla extract
1/4 c. cocoa
Black Bottom Pie – Graham Cracker Crust Preparation

Combine crumbs with diet margarine by cutting in softened margarine until mixture resembles coarse crumbs. Press firmly in bottom and sides of 8 or 9 inch pie pan. Bake in preheated 350 degree oven for 8 to 10 minutes. Cool. In small saucepan, sprinkle gelatin over 1/2 cup skim milk. Let stand one minute. Heat, stirring constantly until gelatin dissolves. In blender or food processor, blend ricotta until smooth and add gelatin mixture, remaining 1 cup milk and vanilla. Continue blending until completely smooth. Remove half the mixture, set aside. To mixture still in blender, add 6 packs sugar substitute and cocoa. Blend thoroughly. Pour blender mixture into crust, chill for 30 minutes or until partially set. At the same time, chill remaining mixture for 30 minutes. Prepare whipped topping mix according to package directions gradually adding remaining 6 packets sugar substitute. Whisk into reserved,chilled mixture until blended smoothly. Spoon over chocolate layer; chill until set. Garnish with dusting of cocoa.

Makes one (8 or 9 inch) pie or 8 servings.

Healthy Smoothie Recipes

It is amazing what you can do with a fridge full of fresh fruit and a blender. The difference between blender recipes and juicing is the added advantage of soft fibers.

This is wonderful for cleaning and maintaining a healthy colon. Blender recipes are an excellent addition to a healing and cleansing program.

Apricot Pineapple Smoothie Recipe

• 1/4 cup crushed pineapple
• 1 fresh apricot, diced
• 6 strawberries
• 1/2 banana
• 1 1/2 cup water
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax seed oil (optional)

In a blender, process fruit with the rest of the ingredients. Blend until thoroughly mixed and serve.

Banana-Strawberry Fruit Smoothie Recipe

• 1 banana, frozen
• 6 strawberries, frozen
• 1 1/4 cup water
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Tropical Fruit Shake

• 1/2 mango
• 2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
• 1/2 banana, frozen
• 4 strawberries, frozen
• 6 ice cubes
• 1 1/4 cup water
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana-Berry Fruit Smoothie

• 1/2 pear, cored
• 1/4 cup frozen blueberries or frozen mixed berries
• 1/2 banana, frozen
• 1 1/4 cup water
• 1/8 tsp. cinnamon
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high-quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana-Orange-Strawberry Fruit Shake

• 1/2 cup orange juice
• 1/2 banana, frozen
• 6 strawberries, frozen
• 1/2 cup water
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Healthy Fruit Protein Shake Recipes

It is amazing what you can do with a fridge full of fresh fruit and a blender. The difference between blender recipes and juicing is the added advantage of soft fibers.

This is wonderful for cleaning and maintaining a healthy colon. Blender recipes are an excellent addition to a healing and cleansing program.

Apricot-Pineapple-Strawberry Shake

• 1 fresh apricot, diced
• 1/4 cup crushed pineapple
• 1/2 banana
• 6 strawberries
• 1 tbsp. skim milk powder
• 1 1/2 cup water
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax seed oil (optional)

In a blender, process fruit with the rest of the ingredients. Blend until thoroughly mixed and serve.

Banana-Strawberry Smoothie

• 6 strawberries, frozen
• 1 banana, frozen
• 1 tbsp. skim milk powder
• 1 1/4 cup water
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.

Tropical Shake

• 1/2 banana, frozen
• 4 strawberries, frozen
• 1/2 mango
• 1 1/4 cup water
• 2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)
• 6 ice cubes

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana-Berry Smoothie

• 1/2 pear, cored
• 1/2 banana, frozen
• 1/4 cup frozen blueberries or frozen mixed berries
• 1 tbsp. skim milk powder
• 1 1/4 cup water
• 1/8 tsp. cinnamon
• 1 heaping tbsp. high-quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana-Orange-Strawberry Shake

• 6 strawberries, frozen
• 1/2 banana, frozen
• 1/2 cup water
• 1/2 cup orange juice
• 1 tbsp. skim milk powder
• 1 heaping tbsp. high- quality protein powder (optional)
• 1 tsp. flax oil (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Homemade Fruit Juice Recipes

Fruit juices are an excellent refreshment and anyone that enjoys them will likely also enjoy fruit gifts. You can send friends and family a fruit gift basket and they can be perfect as birthday giftsor even as Holiday gift baskets. Fruit juices and fruit are important parts of your diet and are great gift that promotes good health.

Lemon~Lime Ginger Ale

• handful of grapes
• 1 apple, cored and sliced
• ½ inch fresh ginger (less if you find the taste too strong)
• 1/2 lime
• 1/4 lemon
• sparkling mineral water

Remove the grapes from the stem. Juice the apple and ginger together, then juice the rest of the fruit. Pour the juice in a large glass and fill to the top with sparkling water and serve with ice.

Sparkling Tropical Fruit Juice

Recipe taken from I Hate Counting Calories!

• 1 kiwi, peeled
• 1 orange, peeled and sectioned
• 1/2 mango, peeled and sliced
• sparkling mineral water

Process the fruit in a juicer. Pour the juice in a large glass and fill to the top with sparkling water and serve.

Gingered Apple Cider Juice

• 1 inch piece ginger
• 3 apples or 1 cup apple cider

Process through a juicer and serve.

Peach Pear Apple Juice Recipe

• 1 apple, cored and sliced
• 2 peaches, remove seed
• 1 pear, sliced

Process through a juicer and serve.

Fruit Punch (Juice)

• 6 strawberries, fresh or thawed from frozen
• 1 apple, cored and sliced
• 1/2 orange, peeled and sectioned

Process the fruit in a juicer and serve.

Fruit Nectar Recipe

• 1/2 cup raspberries, fresh or thawed from frozen
• 1 orange, peeled and sectioned
• 1 nectarine, pitted and sliced

Process the fruit in a juicer and serve.

Blueberry Cherry Juice Recipe

• handful of cherries, pitted
• 3/4 cup blueberries
• 1 apple, cored and sliced

Process the fruit in a juicer and serve.

Fruit Juice Recipe Ideas …

• 1 cup strawberries
• 2 med. apples
• 1 tsp. lemon juice

• 1/2 red grapefruit
• 1 med. orange
• 2 handfuls cranberries

• 1 pear
• 1 peach
• 1 apple

• 1 orange
• 1 mango
• 1 apple

Mandarin Orange and Dragon Fruit Salad

Ingredients :
100 g of mandarin oranges
     60 g flesh dragon fruit
     50 g low fat yogurt

Method:
     1. Mandarin orange peel and set aside one by one. Set aside.
     2. Dragon fruit flesh cut a box shape. Combine with mandarin oranges.
     3. Input yogurt. Mix evenly.
     4. Serve.

Nutritional value per serving
     Energy: 133.8 kcal
     Fat: 1 g
     Carbohydrates 27.3 g
     Fiber: 2.8 g
     Protein: 3.8 g

Tips and Advice:
     1. Serve chilled more enjoyable.
     2. Add a little lychee syrup or to taste to get a more delicious flavor.
     3. Can be served as dessert or for snacking.

Baked Spaghetti with Chicken

Ingredients :

    100 g whole wheat spaghetti

    100 g chicken meat (roughly chopped)

    ½ onion slices

    2 cloves garlic

    1 tablespoon canola oil for sauteing

    200 ml low-fat milk

    2 eggs (beaten off)

    ½ teaspoon salt

    ¼ tsp nutmeg powder

    ½ tbsp pepper powder

    Water for boiling

Method:

1.      Boil water. Boil spaghetti until done (about 13 minutes). Remove and drain.

2.      Saute garlic and onion until fragrant. Enter the chicken and cook until done. Add pepper, salt, and nutmeg. Mix well.

3.      Combine spaghetti and stir earlier in the basin. Mix well.

4.      Add beaten eggs and milk. Mix well.

5.      Pour into a mold that has been thinly smeared with cooking oil.

6.      Sprinkle pieces of celery in it.

7.      Bake at 180 ° C for about 45 minutes.

8.      Lift. Chill briefly. Cut and serve.

Nutritional value per piece

 Energy: 163.2 kcal

 Fat: 4 g

 Carbohydrates: 17.5 g

 Fiber: 3.3 g

 Protein: 14.2 g

Tips and advice:

1.      To be able to use grated cheese topping.

2.      Two whole eggs can be replaced with egg whites 4 grains.

3.      You can add pieces of cheddar cheese to the mix box.

4.      Chicken meat can be replaced with beef or fish.