Four “Eating To Lose Weight” Recipes

Mustard Sardine Deviled Eggs

6 eggs, hard cooked

1 can water packed sardines

1/2 cup sour cream or Greek yogurt

1 Tbsp spicy brown mustard

1 tsp finely chopped chives or green onion

1 tsp lime juice

1/4 tsp kosher salt

1/8 tsp black pepper

dash cayenne

dash smoked paprika

fresh parsley for garnish

Peel and cut the hard cooked eggs in half lengthwise, removing yolks to a bowl.

In the bowl with the yolks, add the remaining ingredients and mash together, mixing until smooth.

Spoon mixture into hollow of each egg white and set on serving platter. Sprinkle with more paprika if desired, then garnish with parsley sprigs.

Serve immediately or cover with plastic wrap and keep in refrigerator until ready to serve.

You can buy sardines packed in mustard sauce and omit the mustard from the recipe, but depending on your diet, you may want to buy water packed sardines and choose the mustard that suits your diet.

Spiced Lime Greek Yogurt Dressing

1 cup plain Greek yogurt

2 tsp olive oil

2 Tbsp lime juice

1 shallot, minced fine

1 tsp paprika

1 tsp chili powder

pinch of chopped dill

pinch of kosher salt and black pepper to taste

Put all the ingredients in a glass or plastic bowl and whisk together until blended very well.

Taste and season with salt and pepper.

Blueberry And Greek Yogurt Lemon Cream Cups

4 ounces cream cheese, softened

3/4 cup Greek yogurt, vanilla

1 teaspoon honey

1 large sweet lemon, zested and juiced

2 cups fresh blueberries

In a bowl, put the cream cheese and mash until it's smooth.

Add the Greek yogurt and the honey, stirring to combine.

Add the lemon zest and juice and use an electric beater to mix it together until dessert is light and fluffy.

Form a layered dessert in pretty cups, first with a dollop of yogurt, then a layer of blueberries, then more yogurt, and top with some blueberries. Repeat in each dessert cup. Cover and refrigerate if not serving immediately.

Simple Almond Butter

2 cups raw almonds

2 teaspoons of olive oil (more or less for texture)

Place the almonds on a baking sheet in a 350 degree oven and roast for 8 to 10 minutes, turning them once or twice during that time. Remove from oven and let cool to room temperature.

Put 1/2 cup of the almonds in your food processor and pulse to break them up.

You can save a bit of time by chopping the almonds up a little by hand before putting them in the food processor. You can do this on a cutting board with a large knife or by putting the nuts in a ziplock bag and hitting with a rolling pin or sturdy pan.

Drizzle in a bit of the oil and turn processor on and let it run for a minute, stopping to scrape down the sides a few times.

A ball will begin to form. Stop the processor and use a fork to break the ball apart. Then, start the processor again.

Add more nuts, then more olive oil, and keep repeating the process. Keep drizzling in oil until you get a consistency you like. Also, the longer you process the nuts, the creamy the mixture will get.

Store in a sealed jar in the refrigerator.

You can add salt or other flavorings if you like.

Tarragon Vinaigrette Dressed Mixed Greens And Sardine Salad

2 Tbsp red wine vinegar

2 Tbsp extra virgin olive oil

1 tsp coarse ground mustard

1/4 tsp dried tarragon

pinch of salt and black pepper

1 garlic clove, left whole (removed later)

1/2 bunch asparagus, ends trimmed

2 large hard boiled eggs, peeled and sliced

5 cups mixed salad greens

1 pint grape tomatoes, cut in half

1 can (4 oz) sardines, drained

1 Tbsp sliced black olives

Prepare dressing first by putting vinegar, oil, mustard, tarragon, salt and pepper in a small bowl and whisking until smooth and frothy. Add the garlic clove, stir, then set aside. (The garlic clove will be removed later before serving.)

In a skillet, put about 1 inch of water over medium heat and bring to a boil. Add the asparagus spears, stirring and cooking for just 2 to 3 minutes or until just blanched; then drain in colander and place under cold running water until cooled, then set on paper towel covered plate to dry.

Divide salad greens between 2 plates and create salad by arranging the eggs, asparagus, tomatoes, sardines, and olives on top of the greens.

Remove the garlic from the dressing, Whisk again gently and drizzle over the salads.

Gazpacho California Style

4 cups tomato juice, chilled

1/2 of a whole chipotle pepper in adobo sauce, including 1/2 tsp of the sauce

1 can (14 oz) diced tomato

1 medium green bell pepper, diced fine

1 small sweet onion, diced fine

2 small cucumbers, scrubbed and diced fine

2 green onion, chopped fine

2 Tbsp Worcestershire sauce

1 1/2 tsp salt

1 tsp garlic flakes, chopped

3 Tbsp olive oil

1 tsp hot sauce (more or less to taste)

4 to 6 ripe avocados

1 Tbsp cilantro, chopped

sour cream or Greek yogurt to garnish

Put the tomato juice, chipotle pepper, and adobo sauce in your food processor and process on puree until smooth.

Add diced tomato and pulse until chopped slightly and combined well; pour into a large bowl.

Add to the bowl the remaining ingredients - except avocado and cilantro - cover with a glass plate or plastic wrap and refrigerate for at least 1 hour.

When ready to serve, peel the avocado and dice small.

Stir the avocado pieces and cilantro into the cold soup and serve immediately.

May garnish with a dollop of sour cream or Greek yogurt.

Tomato Lime Garnished Spicy Poblano Avocado Soup

2 Tbsp finely diced tomato

2 Tbsp finely chopped green onion

2 tsp fresh lime juice

pinch salt

4 to 6 ripe avocados, peeled and diced

1/3 Tbsp lime juice

3 cups chopped sweet white onion

2 1/4 cups chopped yellow bell pepper

3/4 cup chopped poblano chile pepper

1 garlic clove, minced

2 tsp olive oil

1 cup dry white wine

2 chicken stock

2 tsp ground cumin

1 tsp chile powder

1/2 tsp white pepper

1 1/2 tsp kosher salt

12 cilantro sprigs

crumbled feta cheese for garnish

To make garnish, mix together the tomato, green onion, 2 teaspoons lime juice, and a large pinch of salt; set aside.

To make soup, dice avocado and mix with 1/3 tablespoon lime juice; set aside.

In a skillet, put the onion, both peppers, garlic, and 2 tsp olive oil over medium-high heat and cook stirring often until vegetables are softened and lightly browned, about 4 to 5 minutes.

With skillet still on heat, push vegetables aside and pour in the wine, stirring to deglaze the pan, then reduce heat to medium-low and simmer until liquid is reduced by half.

Add the stock, cumin, chile powder, white pepper, and salt; turn heat to low, cover pan, and simmer for 1 hour. Remove from heat and let cool just enough to handle.

Pour the mixture into the food processor, then add the avocados and the cilantro springs. Put processor on puree setting and blend until smooth. You can change consistency by adding a bit more stock if you wish. Taste and season with additional salt, if necessary.

Serve immediately in big bowls and top with the tomato garnish you made in the first step.

If you need to reheat the soup after you puree it, pour it into a large saucepan and put over low heat and heat very slowly; make sure not to boil.

Avocado Tarragon Creamed Soup

3 quarts milk (your choice whole to fat free)

1/4 cup fresh tarragon leaves, chopped

1 Tbsp salt

12 ripe avocados

1/2 cup fresh lemon juice

1/4 tsp cayenne pepper

sour cream and fresh tarragon leaves for garnish

Pour milk into large saucepan and add tarragon and salt; put over medium-low burner and bring just to a simmer (Do NOT boil.)

Remove saucepan from heat and let stand at room temperature for 1 hour.

When the 1 hour is almost up, prepare the avocados by peeling and cutting into chunks. Put the avocados and lemon juice into food processor and puree until smooth.

Add the puree to the cooled milk mixture in saucepan, whisking to combine. Stir in cayenne pepper.

Put saucepan in refrigerator and chill for 2 hours so the flavors combine.

Serve chilled. However, you can serve this soup slightly heated. Put saucepan over low heat and reheat very slowly, making sure not to let it come to a boil.

Top with a dollop of sour cream and fresh tarragon on either chilled or hot soup.

Note: We are publishing articles at http://how-burn-fat.blogspot.com/ that support this months recipe theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."

2 Dip Recipes

Easy Cheesy Mustard Dip

1 pkg (8 oz) softened cream cheese

1/4 cup milk

3 Tbsp spicy brown mustard

2 Tbsp olive oil mayonnaise

2 Tbsp finely minced green onion tops

In a bowl, add all the ingredients and mash together with a fork or pastry cutter until the dip is nice and smooth and creamy.

Serve as a dip with celery, carrots, or other vegetables, or crackers, depending on your diet. You may also substitute any low fat ingredients if that suits your diet better. Compare the fats, sugars, and carbs when you do.

Delightful Guacamole Dip

4 to 5 ripe avocados

2 Tbsp fresh lime juice

1 cup finely diced red bell pepper

1 cup finely chopped plum tomatoes

1/2 cup finely chopped green onion

1 garlic clove, grated

2 tsp fresh thyme leaves, chopped

1 tsp salt

1/2 tsp ground black pepper

1/4 tsp cayenne pepper

sprinkle of red pepper flakes

Peel avocados and scoop out into a bowl; add the lime juice and mash avocados coarsely with a fork

Add the remaining ingredients and stir together until combined well.

Serve immediately as a vegetable dip, cracker or tortilla dip, or with jumbo shrimp.

Store any remaining guacamole in a sealed container in the refrigerator.

Pomegranate Seed Cantaloupe Salsa

1 lime, zested and juiced

2 Tbsp chopped fresh cilantro

1/4 cup finely chopped sweet onion

1 small jalapeno, seeds removed and finely chopped

1 ripe avocado, peeled and diced

1 cup diced cantaloupe

1 cup pomegranate seeds

1/2 teaspoon salt

In a glass bowl, add all the ingredients and lightly toss.

Cover with plastic wrap and refrigerate for about 30 minutes.

Lightly toss again before serving.

Serve as a dip with whole-wheat tortilla chips or as a relish with grilled fish or chicken, depending on your diet.

Roasted Cauliflower Mash

1 large head cauliflower, cut into small even sized florets

3 Tbsp olive oil

1/4 tsp salt

1/8 tsp black pepper

2 Tbsp cream cheese, softened

1/4 cup grated Parmesan

1 small garlic clove, grated

1 Tbsp butter

Preheat oven to 400 degrees.

Arrange the cauliflower in a single layer on a large baking sheet.

Drizzle the olive oil over, sprinkle with the salt and pepper, and mix with your hands to be sure all the cauliflower is coated well.

Put in preheated oven and roast until fork tender, about 25 to 30 minutes, stirring with a spatula several times during this process.

Remove from oven and let cool slightly.

Put the cooled cauliflower in your food processor and add remaining ingredients.

Pulse processor until cauliflower gets somewhat smooth. Taste and adjust seasoning to your liking. Do not over process as this will cause the cauliflower mixture to get watery.

This suits many low carb diets, but can be tweaked for low fat diets by simply substituting low fat cream cheese and eliminating the butter.

Roasting the cauliflower makes this popular mashed potato substitute better than most.

Note: We are publishing articles at http://how-burn-fat.blogspot.com/ that support this months recipe theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."

Bubbly Hot Cheesy Stuffed Tomatoes

4 plum tomatoes

1/2 cup shredded mozzarella cheese

2 Tbsp grated fresh Parmesan cheese

1/4 cup fresh basil leaves, torn small

1 garlic clove, minced or grated

salt and pepper to taste

Preheat oven to 400 degrees.

Cut the plum tomatoes in half lengthwise and scoop the insides out onto a work surface, setting the tomato shells on a baking sheet, cut side up.

Chop up the insides that you scooped out and put in a bowl.

Add the remaining ingredients to the bowl and mix together until well blended.

Spoon this mixture into the tomato shells on the baking sheet. Top with more Parmesan cheese if desired.

Put in oven and bake for 10 to 15 minutes or until the cheese is melted and starting to brown.

Remove and let cool slightly. Serve warm.

Makes 4 servings.

This is a stuffed tomato recipe that is popular with the low carb crowd due to the lack of any added bread crumbs, rice, or packaged stuffing mix.

Plum tomatoes are the ideal choice for this recipe due to the fact they are less watery than other tomatoes which makes the pulp you scoop out firmer. The tomato itself has a more concentrated flavor than many varieties. That's why sauces are often made from plum tomatoes.

Note: We are publishing articles at http://how-burn-fat.blogspot.com/ that support this months recipe theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."

Hummus And Feta Stuffed Grilled Eggplant

1 small eggplant

1/2 cup hummus

1/2 crumbled feta cheese

6 green onions, chopped small

1 small ripe tomato, diced

salt and pepper

Wash and cut eggplant lengthwise into 1/4 thick strips.

Grill, broil, or roast eggplant slices until lightly browned and softens.

Lay eggplant slices out onto a work surface.

Spread the hummus evenly over each eggplant slice.

Sprinkle the feta cheese even over each slice.

Top with the onions, sprinkling them evenly on each slice.

Distribute the diced tomato pieces on top.

Salt and pepper to taste.

Start at a thin end and roll the eggplant up over the stuffing ingredients.

Serve while warm.

Orange Raisin Quinoa Toss

1/2 cup quinoa (rinsed)

2/3 cup water

1/3 cup orange juice

1 Tbsp golden raisins

1 Tbsp chopped walnuts

Put the rinsed quinoa in a medium saucepan and add the water and orange juice, stirring lightly to combine.

Bring mixture to a boil, then immediately turn heat to simmer, cover, and cook for 15 minutes, or until liquid is absorbed.

Add the raisins and walnuts and lightly toss.

Serve immediately or may refrigerate and serve as a cold salad.

Quinoa Almond Berry Breakfast

1 cup almond milk

1 cup water

1 cup quinoa

1 medium orange, zested

1/4 tsp cinnamon

1 Tbsp honey

1 1/4 cup fresh blueberries

1 1/2 cup fresh raspberries

1/4 cup honey

chopped almonds for garnish

Put the almond milk, water, quinoa, orange zest, cinnamon, and 1 tablespoon honey in a medium sized sauce pan and bring to a boil. Immediately lower heat to low, cover pan, and simmer until liquid is absorbed, about 13 to 15 minutes.

Remove saucepan from heat and leave covered while it sits for 5 more minutes.

Gently stir in berries and serve in cereal bowls, dividing the 1/4 cup honey over each serving and garnish with chopped almonds.

Note: We are publishing articles at http://how-burn-fat.blogspot.com/ that support this months recipe theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."

WHFoods: Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs

WHFoods: Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs

Crazy Crunch Cannellini Salad

4 small cucumbers, scrubbed clean and diced small

1 sweet red bell pepper, cleaned and diced small

2 green onions, chopped small

1 celery stalk , chopped small

1 radish, chopped small (optional)

1 Tbsp parsley, chopped fine

1 can (15 oz) cannellini beans, rinsed and drained well

2 Tbsp olive oil

1 Tbsp red wine vinegar

1 Tbsp grated sweet onion

1 tsp dried oregano

1/4 tsp kosher salt

1/8 tsp black pepper

Put all the prepared vegetables in a large bowl and toss together, then add the beans and lightly toss just to combine.

In a small bowl put the remaining ingredients and whisk vigorously until blended well and dressing gets lighter in color and becomes frothy.

Taste for seasoning and adjust if necessary.

Drizzle about half the dressing into the bowl with the vegetables, toss, and add more if desired, tossing again.

Serve immediately or chill slightly (about 20 minutes) before serving if you wish.

If your diet doesn't allow cannellini beans, you can substitute another form of protein such as diced cooked turkey or chicken. This is a very refreshing salad that can take a lot of tweaking.

This makes a nice side dish for a grilled fish, chicken, or other meat dish. You can also serve it as a light supper, lunch, or even a brunch dish.

Use a variety of herbs in the dressing to make this dish different every time you make it.

You can also change the beans to others you may prefer.

Note: We are publishing articles at http://how-burn-fat.blogspot.com/ that support this months recipe theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."

Purple Cabbage Avocado And Apple Salad

8 cups very finely shredded purple cabbage

1 ripe avocado, peeled, pitted, and cut into thin wedges

1 Granny Smith apple (or other tart green apple)

1 lemon, juiced

2 Tbsp olive oil

2 tsp fresh lemon juice

1/2 tsp coarse ground mustard

1/4 tsp kosher salt

1/8 tsp black pepper

Put cabbage, avocado, and apple in large bowl and drizzle with the juice from one lemon.

In a separate small bowl, put the remaining ingredients and whisk together briskly until frothy.

Spoon salad onto cold salad plates and drizzle mustard dressing over as desired.

Serve immediately. (The lemon juice will help keep the avocados and apples from browning.)

Be sure to read the ingredients on the mustard you choose. There are many variations so you need to check that the one you use fits your diet.

This is a very diet friendly recipe for most diets. However, if you are not eating fruit right now, you can eliminate the apple. If you do, try to substitute some thing else for crunch. Nuts may be a good choice, again, depending on your diet.

You can substitute green cabbage, or half green and half purple if you wish.

Note: We are publishing articles at http://how-burn-fat.blogspot.com/ that support this months recipe theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."

Quinoa Chipotle Bean Chili

1/2 cup uncooked quinoa

1 Tbsp olive oil

1 celery stalk, diced

1/2 green bell pepper, diced

1/2 red bell pepper, diced

1 small yellow onion, diced

2 Tbsp minced jalapeno pepper

2 garlic cloves, minced

1 tsp cumin powder

2 tsp ground coriander

1 tsp paprika

1 tsp dried chopped basil

1/2 tsp dried chopped thyme

1/2 tsp dried marjoram leaf

1/4 tsp chipotle pepper powder

1/8 tsp ground black pepper

1 bay leaf

3 cups water

1 can kidney beans, drained and rinsed

1 can black beans, drained and rinsed

1/4 cup tomato paste mixed with 3/4 cup water

1 Tbsp Worcestershire sauce

1/4 cup chopped cilantro

If the quinoa is not pre-rinsed, soak the quinoa for 15 minutes, then rinse thoroughly and drain well.

Heat the oil on medium-high in a Dutch oven or large soup pot. Add the celery, both bell peppers, and onion, and cook stirring for 3 to 5 minutes or until vegetables soften a little.

Add the jalapeno and garlic and cook for 1 minute.

Stir in the spices and herbs, and cook for 1 minute.

Add the water, beans, tomato sauce mixed with water and quinoa, bring to a boil, cover, and simmer 20 minutes or until quinoa is cooked.

Stir in Worcestershire sauce, taste and adjust for flavor.

Serve hot in big bowls and garnish with fresh cilantro.

Kale Lentil And Tomato Soup

1 Tbsp olive oil

4 celery stalks, chopped

1 small sweet onion, diced small

1 garlic clove, grated or crushed

8 cups kale, trimmed, cleaned, and rough chopped

2 cans (15 oz size) lentils, rinsed and drained

1 can (28 oz) crushed tomatoes

4 cups vegetable stock

salt and pepper to taste

fresh Parmesan cheese shavings for garnish

In a large soup pot over medium-high heat, put olive oil, celery, and onion, and cook, stirring often, until celery and onion starts to soften.

Add the garlic, and cook, stirring constantly, for 1 minute.

Dump in the kale and stir until it starts to wilt.

Add the remaining ingredients and season to taste.

Bring stew just to a boil, then quickly reduce heat to low, cover, and simmer slowly for about 15 minutes.

Serve immediately in soup bowls.

If Parmesan cheese is on your diet, shave a few curls on top of each bowl of soup.

Note: We are publishing articles at http://how-burn-fat.blogspot.com/ that support this months recipe theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."

Healthy Bites Mini Muffin Quiches

8 oz. turkey breakfast sausage, removed from casing chopped small

1 teaspoon olive oil

8 oz. fresh mushrooms, sliced

1/4 cup chopped green onions

1/4 cup shredded Swiss cheese

1 teaspoon freshly ground black pepper

5 eggs

3 egg whites

1 cup milk

Preheat oven to 325 degrees (with rack in center of oven.) Spray or oil a mini-muffin tin (12 cups).

Put a large skillet on stovetop burner on medium-high heat; add sausage and cook stirring until golden brown; remove sausage to a bowl and set aside.

Add the olive oil to the skillet on medium-high heat, and add mushrooms, cooking and stirring until mushrooms have softened and are slightly browned; remove mushrooms to the same bowl with the sausage and let cool slightly.

To the bowl, add the green onions, Swiss cheese, and black pepper.

In a separate bowl, add the eggs, egg whites, and milk and whisk together.

Pour even amounts of this egg mixture to the muffin cups.

Add a heaping tablespoon of the sausage mixture into each cup on top of the egg mixture.

Put muffin tin in oven and bake until the tops are beginning to get golden brown, about 25 to 30 minutes.

Remove from oven and cool in the tin on a wire rack for 5 minutes.

Flip muffins out by placing another cooling rack on top of the cooled muffins in the tins, then flipping it upside down and urging the muffins out. Turn the muffins over so they're standing up and let them cool to room temperature.

Makes 1 dozen mini quiches.

Serve as a snack, breakfast, brunch, lunch, or even a light dinner. You can tweak this to your specific diet by replacing the whole eggs with egg whites, by using low fat cheese or milk, or increasing or decreasing the amount of turkey sausage versus vegetables, or using other vegetables entirely.

Fall Harvest Omelet

1/2 cup sliced mushrooms

1/2 cup sliced yellow summer squash

1/2 cup sliced zucchini

1/4 cup diced red bell pepper

oil for cooking

4 eggs

1/4 cup water

2 tsp. grated Parmesan cheese

1/2 tsp. dried basil leaves

1/8 tsp. garlic powder

2 tsp. butter (or oil)

Add oil or coat with cooking spray a heavy oven-proof 10 inch skillet, and place over medium-high heat. Add the mushrooms, summer squash, zucchini, and bell pepper and cook, stirring until vegetables have browned slightly and are softened a bit.

Scrape out into a bowl and keep warm; wipe out skillet and set aside.

In a separate bowl, beat together the eggs, water, cheese, basil, and garlic powder until blended. Put butter in the skillet over medium-high heat and shake the skillet until the bottom is evenly coated with the melted butter.

Pour 1/2 of the egg mixture into the hot skillet. Tilt skillet and gently push the cooked portions from edges toward the center with moving the uncooked eggs to the hot skillet bottom. Once the eggs are solid, spoon 1/2 the vegetable mixture on 1 side of the eggs, then flop the remaining eggs over the top and slide off onto a plate.

Repeat with the remaining 1/2 eggs and vegetables.

This makes 2 good sized omelets, suitable for breakfast, lunch, or dinner.

Serve while warm.

Depending on the diet you are currently on, you can do a few substitutions. Substitute egg whites for whole eggs if desired and use fat reduced cheese if you wish. Use olive oil in place of butter if you like.

Crabby Asparagus Frittata

1 cup fresh asparagus, cut small

1 cup fresh mushrooms, sliced thin

1/2 cup green onions, chopped small

1/2 cup red bell pepper, cleaned and cut into thin strips

1/2 cup flaked crab meat

8 eggs

1/4 cup water

1 tsp dried Italian seasoning (or other mixed seasoning)

1/2 cup shredded mozzarella cheese

1 Tbsp grated fresh Parmesan cheese

Preheat oven to 375 degrees. Spray or rub oil into a 10 inch oven-proof skillet.

Put skillet on stovetop burner set to medium-high heat. When skillet gets hot, add asparagus, mushrooms, onions and bell pepper and cook until just tender but still somewhat crisp. This will take about 4 or 5 minutes. Remove from heat.

Add the crab meat and stir to combine ingredients.

In a separate bowl, beat the eggs, water, and Italian seasoning until mixture is well blended, then stir in the mozzarella cheese.

Pour this mixture over the crab and veggies in the skillet, just shaking the skillet a little to combine; do not stir.

Put skillet back on stovetop over medium heat and cook just until eggs set up around the edges, about 5 to 6 minutes, then sprinkle with the Parmesan cheese.

Bake in 375 degree oven until top is lightly browned, eggs are completely set, about 8 to 10 minutes.

Remove from oven and let sit at room temperature for 3 to 5 minutes, then serve by cutting into wedges.

Serves 4 to 6 people depending on whether this is served as a dinner, breakfast, or lunch, and whether or not you're serving with sides.

Depending on what type of diet you're following, you can choose low-fat cheeses. Also, be sure to check any sort of seasonings you use to make sure the ingredients fit your diet. As for the eggs, if you are eliminating egg yolks from your diet, egg whites works perfectly fine, as well. You'll need 16 egg whites to equal 8 whole eggs.

Recipe of the Week: 5-Minute Green Beans

Recipe of the Week: 5-Minute Green Beans

WHFoods: Green beans

WHFoods: Green beans

Baked Salmon With Balsamic Reduction

4 salmon fillets

1 cup balsamic vinegar

2 tsp olive oil

1 tsp fresh squeezed lime juice

salt and pepper to taste

Heat oven to 450 degrees.

Evenly season salmon, both sides, with salt and pepper and put in baking dish.

Bake in preheated oven, uncovered, about 10 to 15 minutes. Salmon should be solid color throughout.

As fish is cooking, take out a small saucepan and pour balsamic vinegar in. Place saucepan over medium-high heat and cook, stirring frequently until liquid reduces by about a third. This should take about 10 minutes. The more it reduces, the thicker and sweeter it will get.

Remove the saucepan from the heat when it is reduced and add the oil, whisking as you add, then add the lime juice, and continue whisking until color gets lighter. Taste and add salt and pepper if desired.

Spoon the balsamic reduction sauce over the salmon when it comes out of the oven. Serve salmon while still warm.

This is a great way to get a sweet and savory glaze for salmon without adding any brown sugar, honey, maple syrup, or other sugary ingredient. Use a good balsamic vinegar and be sure to check the label. Most good ones will have very limited sugars and carbs.

Salmon is considered a powerhouse of nutrients. The trick in most diets is finding ways to serve salmon with sauces and glazes that fit a healthy diet.

Grilled Scallops With Ginger Cucumber Mango Salsa

2 mangoes, diced small

2 small cucumbers, peeled and diced small

1 Tbsp fresh grated ginger root

2 tsp fresh lime juice

1 Tbsp extra virgin olive oil

1/2 cup fresh cilantro, chopped

1/2 tsp salt

1/8 tsp black pepper

1 1/2 lbs sea scallops

In a glass bowl, put the mangoes, cucumbers, ginger, lime juice, olive oil, cilantro, salt and pepper; toss to combine well. Set aside while you grill the scallops.

Lay scallops out on a work surface and dry with paper towels; sprinkle with salt and pepper on both sides.

Grill scallops either inside or outside - if inside put a little olive oil in a ridged grilling pan over medium-high heat. When hot, put scallops in, cooking until seared well, then turn and cook the other side. They should be good and golden brown and cooked through. This should take 2 to 3 minutes on each side, depending on the size.

Spoon generous portions of the salsa on serving plates, then arrange scallops on top of each plate. You can extend this meal with rice, depending on your diet.

Flank Steak With Roasted Balsamic Veggies

1 lb flank steak

1 lime, juiced

salt and pepper

2 sweet bell peppers, cleaned and cut each into 8 wedges

1 medium size eggplant, washed and cut in quarters lengthwise, then into rough shaped cubes

6 Tbsp olive oil, divided

2 Tbsp good balsamic vinegar

1 garlic clove, minced

1/2 cup fresh parsley, chopped

Turn broiler on and set rack about 6 inches from heat source.

Put flank steak on working surface and drizzle lime juice over, then salt and pepper; turn and repeat on the other side. Place on broiler pan.

Put broiler pan under broiler and cook flank steak for about 4 minutes, then flip and cook for about 4 more minutes. The steak should feel somewhat firm. Remove to cutting board and let rest. Cover loosely with a piece of foil to keep it warm.

Turn oven broiler off and oven heat on 450 degrees.

On a shallow baking pan, spread out the bell peppers and eggplant. Pour 3 tablespoons of olive oil over and mix with your hands to coat veggies well.

When oven is preheated (which won't take long since you used your broiler already) put veggies in and roast for 10 minutes. Then, using a big spatula, turn veggies to brown evenly, and continue cooking for 5 to 10 more minutes.

Meanwhile, in a separate large bowl, whisk together the remaining 3 tablespoons olive oil, balsamic vinegar, clove, and parsley, and set aside.

Remove veggies and immediately add to vinaigrette mixture, tossing to combine.

Uncover steak and slice into very thin slices.

Put a spoonful of roasted veggies on plate and arrange strips of steak alongside and on top. Spoon more of the vinaigrette from the bowl over the top of the steak if desired.

This may be stretched by serving over rice, if your diet permits.

Turkey Artichoke Salad With Red Wine Vinaigrette Dressing

1/4 cup extra virgin olive oil

2 Tbsp red wine vinegar

1 Tbsp grated sweet onion

1/4 tsp kosher salt

1/8 tsp fresh ground black pepper

8 cups mixed greens, washed and dried

1 lb. roasted turkey breast, cut up bite sized

2 celery stalks, chopped

2 sweet red bell peppers, diced

1 jar (6 oz) marinated artichoke hearts, chopped slightly

4 oz. soft mozzarella cheese, chopped

Put the olive oil, vinegar, onion, salt, and pepper in a bowl and whisk vigorously until foamy.

In a big bowl, toss together the remaining ingredients.

Spoon salad out evenly between cold salad plates and drizzle the blended dressing over as desired, taste and season with salt and pepper if you wish.

Serves 4 for a light lunch or dinner.

Depending on the diet you're on, add more turkey or other protein, choose low fat cheese, or add more vegetables. If dried cooked beans are a part of your diet, add a handful of navy beans or kidney beans.

Indian Curry Chicken

1 Tbsp cooking oil

1 small sweet onion, diced

1 garlic clove, crushed or grated

1 Tbsp curry powder

1 tsp ground ginger

1 large head cauliflower, cut into small florets

1 can (13.5 oz size) unsweetened coconut milk

1/2 cup water or broth

1 1/2 lbs. cooked chicken, diced

salt and pepper to taste

In a large heavy skillet over medium-low heat, put the oil and and diced onion, stirring until onion is translucent.

Stir in the garlic, curry powder, and ginger, and continue cooking just until the garlic gets fragrant.

Add the cauliflower, coconut milk, and water or broth, turn heat down to low, loosely cover the skillet, and simmer until coconut is fork-tender.

Add the chicken to the skillet, stir, taste for salt and pepper and adjust seasonings to your liking.

Simmer, uncovered, for another 5 to 10 minutes or until chicken is hot and the liquid has thickened a little and reduces slightly.

Serve hot over rice, if that suits your diet. Otherwise, serve as is in bowls like a thick stew.

Diets can get tedious. This dish is packed with powerful flavors to keep it interesting and to satisfy your hunger.

The coconut milk does contain fat, but for many diets this fat is considered "good" fat. You may substitute other milk if that is more suited to your diet instructions.

Bacon Wrapped Mustard Chicken Strips

4 chicken tenders, each cut in half lengthwise

8 strips of bacon, uncooked, use turkey if you wish

1/4 cup spicy brown mustard

1/4 cup olive oil mayonnaise

1/4 tsp chili powder

In a bowl, whisk together the mustard, mayonnaise, and chili powder.

Take 1/4 cup out and put in a separate bowl, cover, and put in refrigerator. This is your dipping sauce.

Lay chicken strips out on a glass plate or shallow dish and spread the remaining mustard sauce over them, making sure to completely coat each strip; set aside and let marinade for 15 minutes.

When ready to prepare, preheat broiler, with rack about 6 inches away from heat source.

Take one chicken strip out of marinade, take one piece of bacon, and wrap it around the chicken starting at the top and working your way down to the bottom; lay it on the broiler pan. Repeat with each marinated chicken strip, laying each one on broiler pan, arranging them evenly. Discard any marinade remaining in the pan you had the chicken in.

When you lay them on the broiler pan, try to have the loose bacon ends facing down.

Put bacon wrapped chicken under the broiler for about 4 to 5 minutes, then turn and broil for another 4 to 5 minutes. The bacon should get crispy and the chicken should be cooked through.

Remove to paper towel covered cooling rack.

Serve with the dipping sauce you saved in the beginning.

This is a good snack for a protein rich - low carb diet, but be sure to check your mustard and mayonnaise labels. Use turkey bacon for a low fat diet.

Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss

The title reflects this months theme and the first recipe supporting our theme is:

Almond Crusted Chicken Cutlets With Fennel Tomato Salad

2 fennel bulbs, cleaned and sliced thin

1 Tbsp fronds from the fennel

4 stalks celery, chopped

12 grape or cherry tomatoes, cut in half

2 lemons, zested and juiced

3 Tbsp olive oil

1/2 tsp salt

1/8 tsp black pepper

1/4 freshly grated or shaved Parmesan cheese

1 lb chicken cutlets

2 cups almond meal

2 eggs, beaten

salt and pepper to taste

In a glass bowl, put the fennel, fronds, celery, grape tomatoes, lemon zest, lemon juice, olive oil, salt, and pepper and toss together. Add the Parmesan cheese and toss together once more gently. Set aside.

Divide the almond meal evenly between two shallow dishes, and salt and pepper both to taste. Put beaten eggs in a separate shallow dish.

Dredge the chicken cutlets in the following order: almond, egg, almond. Put each on a platter.

Pour about 1/4 inch of cooking oil into a large heavy skillet over medium-high heat. When oil sizzles, take coated cutlets and gently lay a few in, cooking until nice and brown, about 2 to 3 minutes on each side, removing to a cooling rack covered with paper towels. Continue cooking cutlets, making sure not to over-crowd the skillet.

Serve by putting a cutlet on a plate and spoon generous amounts of fennel salad next to and over the cutlet.

The almond meal replaces the use of flour or cornmeal to make the crust, which may be more suitable for your diet.

Note: Over the next 30 days we will be publishing articles at http://how-burn-fat.blogspot.com/ that support our recipe theme of "Eating To Lose Weight: Adding The Right Foods To Promote Weight Loss."

Recipe of the Week: No-Bake Apple Walnut Tart

Recipe of the Week: No-Bake Apple Walnut Tart

Six Simple Steps To Perfect Turkey Stock

Six Simple Steps To Perfect Turkey Stock - Holiday Leftover Prima Donna Takes Center Stage

Making good stock, or broth, is a great tool for any cook to have. It is always easy to buy a package of broth, but why do that when you can make your own and add only the ingredients you want to have? Not only does this make perfect sense for the frugal chef, it is also perfect timing for the holidays. Let's take a look at the 6 amazingly easy steps to the perfect turkey stock.

Clean Your Carcass

The first thing you need, in order to make stock, is a carcass. The holidays provide a perfect opportunity for a great carcass. Instead of throwing out the leftover frame and bones from your turkey, it is time to make an amazingly easy stock. The first step in the process is to clean your carcass. This means you need to pick the good meat off of the carcass, put the good meat away, and gather all the skin, fat, and loose bones and put them with the large turkey frame into a large soup pot.

Chop Your Veggies

After you have cleaned your carcass, it is time to chop the vegetables you want to put in the broth. These vegetables can range from the simple carrots and celery to more unique ingredients such as rhubarb and leeks. When you chop your veggies, chop them into big pieces. You'll be straining these out so you want them to be big. It is also important to try and get all of your vegetables around the same size so they all get equally cooked. Put these in the pot with the bones.

Add the Water and Season

Now that you have the carcass and vegetables in the pot, it is time to fill up the pot with cold water, enough to cover the bones and veggies. Add sea salt to get your broth off to the right start. Then, add whole black peppercorns. We do this so they strain out instead of leaving the black pepper floating around your clear broth. You can leave either seasoning out and just season in the end, but it's an easy step to get out of the way. However, remember the turkey was seasoned, so the bones, skin, and fat are seasoned. The great thing about making your own stock is the ability to taste and season as you wish.

Boil then Simmer

Put your pot on a burner on high, leave uncovered, and watch the pot so it doesn't boil too hard. As soon as the water comes up to a boil, turn the burner down to medium and let it boil gently, not hard, for about 1 hour. Turn the heat down to low, put the cover on, tipping it to allow steam to escape, and simmer slowly for 1 to 2 more hours. Make sure you continue to stir your broth once in a while and be sure it doesn't boil hard at any point. You can also add herbs if you like during the slow simmering stage. Add a bay leaf, thyme, sage, or any seasonings; or none at all. Remember your broth is most likely going to be used in a recipe that calls for herbs and seasoning, so you want to be light handed.

Strain

Now your stock is ready to strain. This is where the larger vegetables makes it easier. Put a large strainer or colander over a second large pot and pour the turkey, vegetables, and stock through to strain. Let this sit, elevated over the strained broth so the solids drain off all the delicious liquids into the pot. If desired, you can strain the stock even further by laying a couple layers of cheese cloth or a finer mesh strainer inside a colander and strain the stock through again. The goal is to have the clearest stock you can with as few pieces of seasoning sediments left behind.

Cool and Store

It's important to cool the stock quickly, so as soon as you can handle the stock, pour it out of the big pot and into smaller freezer or refrigerator containers and put in freezer if possible to cool off fast. You can remove the containers from the freezer and put them in the refrigerator if desired once they're cooled. Or you can freeze the stock for future use. Leave the container covers unsealed while they cool if possible to let the steam out. If you're freezing in bags, stand bag upright inside a bowl, pour in stock and let cool. Lay out carefully in a baking pan and, while holding opened end up, seal, pushing out the air. Then lay flat in baking pan and freeze. You'll have flat packages of broth that way.

And there you have it. Six simple steps to a perfect turkey stock made from your leftover holiday turkey carcass. Give it a try this holiday season and you'll be amazed at just how incredibly easy making high quality turkey stock can be. The turkey is one holiday dish that gets two chances to take center stage!

Easy & Inexpensive Homemade Sushi

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Gifts for Every Chef

Potatoes Have Hidden Talents - Go Behind The Scenes With This Holiday Leftover

Leftover mashed potatoes are often the last thing you want to face for days or weeks after the big feast over the holidays. Everything else gets used up, but there's that bowl of mashed potatoes, still sitting there. Finding creative ways to use mashed potatoes in repeat performances is easier than you think. Let's take a look at a few ways to reuse your leftover potatoes so you will never again be faced with a bowl of spoiled potatoes in your refrigerator.

Breads

Believe it or not, potatoes actually make an amazing flour substitute. If you ever find yourself running low on flour, but have a plethora of mashed potatoes, you are still in luck. One cup of mashed potatoes is proportional to two cups of flour when it comes to baking. This is where potato rolls or potato bread typically come from. Sure, your bread will be a little denser than you might be accustomed to, but it will have a unique flavor that just can't be beat. You can also use potatoes in addition to using flour to purposely create a heavier, starchier bread.

Pancakes

It always seems like pancake batter never quite makes as many pancakes as the box calls for. Here is another great place where potatoes can come in and save the day. You can use mashed potatoes in your pancake batter to help extend the batter. Just mix in two cups of mashed potatoes in place of one cup of pancake batter and your family and friends will rave about your homemade pancakes. You can also add potatoes along with the regular batter recipe to create more of a side dish pancake, a potato pancake. Include savory ingredients like onions and thyme to serve alongside a main dish like grilled pork tenderloin, chicken, or steak.

Cakes and Cookies

Just like with breads, cakes and cookies can also take the potato substitute for flour. Of course, your cake and pastries will be a little more dense and rich to the palate, but you will be surprised at how great the recipe turns out. A mixture of potatoes and applesauce, for instance produces a moist, heavy pound cake, meant to be served sliced with a heavy syrup or topping like a compote. Drop cookies benefit from the addition or substitution of potatoes because they hold the shape nicely and have a sturdy look and texture.

Casseroles

When making your favorite casserole recipes with cans of cream soup, consider instead using potatoes as a substitute for the soup. Generally speaking, once you get the casserole main ingredients together, all you need is a binding agent, something to bring it all together and give it a creamy texture. Mashed potatoes can do that. The starch in potatoes is often used to help thicken dishes, so you can use this same technique in casseroles. Dilute your mashed potatoes in a bit of chicken or turkey broth, mix in a food processor until smooth, season as needed, then add to you casserole recipe. The potatoes will not only replace the canned soup in the casserole, but they will also add a new level of flavor and nutrition to the dish. This is one starchy carb that gives you something back in fiber.

Soups

Yes, of course you can make potato soup out of leftover mashed potatoes, but as with the casserole trick, you can use potatoes simply as a soup thickener. For instance, if you're making a creamy broccoli cheese soup that just seems too thin, don't panic. Put some leftover mashed potatoes in the food processor and blend until smooth, thinning to blend with a bit of milk or broth. When smooth and thick, stir into the soup. Without adding any flour or cornstarch you have a thicker, creamier soup. Use this trick any time you cook a cream soup or chowder. The added bonus is if you mashed your potatoes with cream cheese, sour cream, or just some milk, that just improves the soup even more. And, don't stop there. If you're cooking a stew that doesn't seem to be making that nice thick stick-to-the-spoon sauce, use the same smoothly whipped potatoes and thicken it up.

Having a nice supply of leftover mashed potatoes may not be such a bad thing after all. Once you've made your fill of Shepherd's Pie, Potato Ham Chowder, and Potato Patties, put your leftover mashed potatoes to work for you behind the scenes!