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December 2005. This page was created several years ago ~1998 when I was certain that lowfat was the cure all for anyone's overweight/health problems. I have since changed my mind, but for those of you who still think lowfat is the way to go, here were some of my lowfat favorite recipes. Some of the recipes are even nonfat. I usually used honey instead of sugar. Due to eating lowfat, I began to have some health problems. So I am now a follower of Sally Fallon and Mary Enig's Nourishing Traditions. You can learn more about this traditional healthful way of eating at the Weston A Price Foundation. I would urge you to think carefully about eating lowfat, as it can be very damaging to your entire body. A more mainstream version of Nourishing Traditions can be found in Mary Enig and Sally Fallon's Eat Fat, Lose Fat, which goes into great detail explaining all the health issues that can arise from cutting fat totally out of one's diet. If you are an NTer, these recipes can be easily modified by using whole milk, butter, cream, egg yolks, etc. If you need help modifying a recipe, please email me at: starlene @ STAR777LENE.com [remove all the number 7's] I'll be more than happy to help you NT any of my recipes.
To Die For Chocolate
Pudding
Makes 4 servings. 157 cal. 28 carbs. 1.8 gms fat per serving Back to top I Can't Believe
There's No Butter, Butterscotch Pudding
Makes 3 servings. 142 cal. 26.6 carbs. 1.3 gms. fat per serving Back to top Incredibly
Delicious Hot Cocoa or Cold Chocolate
To make hot cocoa, I usually wait to add in the vanilla until it's heated. Back to top Banana Bread
Back to top Pizza
Briskly whisk in about 1/2 cup of whole wheat flour to help develop gluten. Mix in whole wheat flour to make a nice, pliable dough. Knead for five minutes. Add flour as you knead until the dough is not sticky. Place in a pan sprayed with non-stick cooking spray and allow to rise for 15-20 minutes in a warm oven. Now, you have the dough rising, work on the other ingredients. Grate the non-fat cheese, slice and dice the veggies. I like to saute my veggies in a bit of water. A quick, easy,
inexpensive pizza sauce can be made with:
The dough has risen! Time to assemble the masterpiece. Here is my mouthwatering favorite: I place a generous amount of pizza sauce on the raw crust. Follow this with 1 or 2 cloves of crushed garlic, mix around in the sauce. Next, one canned jalapeno, sliced, arranged on half of the pizza. Follow this with 2-3 ounces of non fat mozarella cheese. Top with sauteed veggies. My picks are diced green bell pepper, diced onion, sliced zucchini, diced eggplant and sliced mushrooms. Now, bake at 400F
for 10-12 minutes, until crust is slightly browned on the bottom.
Simply delicious and FASTER than take out pizza! PLUS it's MUCH better
for you, WAY healthier and you get to put as many toppings as you
desire! Enjoy! :-9 (That's a yummy face emoticon, btw! Thank you,
Cee Barfield!) Lowfat-Honey
sweetened Pumpkin Pie
Blend filling ingredients
with beater or blender. Pour into pie crust. Bake at 425F for 15 minutes,
reduce heat to 350F and cook 45 minutes more. Almost Fatfree
Quick Enchilada Casserole
Enchilada sauce:
Combine ingredients.
Bring to a boil, simmer 5 minutes.
Spray a 9"x13"
cake pan with non-stick cooking spray. Mix the can of beans with a
couple of tablespoons of water to make them easier to spread. Spread
1/2 of the can over the bottom of the pan. Take six of the corn tortillas
and tear them into small pieces, about 1 inch square. Spread them
on top of the beans, then sprinkle half of the cheese on the tortillas.
Pour about 1 cup of the sauce over this. Place the rest of the beans
on top, in spoonfuls. Tear the remainder of the tortillas, place on
top. Pour more sauce over. Then sprinkle the remainder of the cheese.
Bake at 350F for 30 minutes. Optional garnish: shredded lettuce, diced
tomatoes, diced onions, hot sauce/or leftover enchilada sauce. Pretend Apple
Pie
Spray pan with
non-stick cooking spray. Mix the apples and honey and water in a 9"x13"
pan. Sprinkle cinnamon across the apples. Mix last four ingredients
and spread over top of apples. Cover and bake at 375F for 30 minutes.
Allow to cool for 1/2 an hour or so and mix the apples and topping
together. I used a recipe for very low fat eggnog (next recipe) and
put it in my Donvier ice cream maker and it made a lovely vanilla
ice cream to top the Apple Pie with. Very Lowfat
Delicious Eggnog
Back to top Chili-Hominy
Soup (NTerized)
Saute onion and
garlic in butter until transparent. Add two tablespoons of water and
the brown rice. Saute until the mixture begins to brown slightly.
Transfer to a 6 quart cooking pot. Add 6 cups of water. Bring to a
boil, then lower the to simmer. Cook covered for 35 minutes. Add the
remaining ingredients. Bring to a boil again. Simmer 10 minutes. Make
sure the rice is done. If it needs to be softer, cook another 5-10
minutes. Serve with fresh hot whole wheat flour tortillas. (Recipe
follows)
My mom made tortillas when I was a kid, she learned from one of our neighbors. They were so delicious freshly baked. Anyone who has never had hot tortillas just off the griddle are missing out! :) Here are a couple
of tips to begin with.
So, with those
tips in mind, here is the recipe:
I mix the first
three ingredients together and pour in, to begin with, one cup of
hot water. I didn't list an amount for water, as it varies, depending
on your flour. I understand freshly ground flour is more moist, than
flour that was ground when you bought it. So, start out with one cup
of water. Mix, and add another 1/2 cup of water at a time. You want
a pliable dough. Similar to bread dough. I usually stop adding water
when I have clumps of dough, with some flour loose in the bowl. I
then knead the dough briefly, perhaps 5-10 times. Now, pinch off golf
balls sized balls, roll lightly and set on a plate. This recipe almost
always yields 16 tortillas. Cover the balls of dough with a kitchen
towel and let "rest" for 20 minutes. I usually begin heating the griddle
about 10 minutes before the dough is finished resting.
I clear a space on the counter or table...(ahem, me and my messy domicile) and flour the surface. I smash the ball of dough into a patty and flour on both sides. I roll the dough one time with the rolling pin, then turn the now flatter patty over, and also one quarter of a turn. Usually rolling the patty makes it elongate, so you want to now roll it out longer in the other direction. With practice you will easily roll out a round tortilla. Test the griddle and gently shake the excess flour from the tortilla, place it on the griddle. Start rolling out the next tortilla. Keep a close watch on the tortilla on the griddle, when it starts bubbling up, it should be ready to turn, usually I wait until some of the bubbles are dime sized. Flip over, the baked side should have small black spots, just a few, like freckles. :) Once I start making the tortillas, it is a quick process and I find I have just a few extra seconds after rolling the tortilla ball, before the baking tortilla is done cooking. So, I pretty much have to commit to being there constantly for probably 10 minutes or so. I usually place the hot tortillas into a clean skillet, one on top of the other and cover with a kitchen towel to hold some of the warmth. These tortillas are best eaten immediately. Usually we don't have any leftovers, but if we do, I put the leftovers into a ziploc bag and refrigerate right away.
Place items in blender in order shown. Place cap on blender and blend in spurts. Blend a few times for chunky sauce, or more steadily for a smoother sauce. The hot sauce should be kept refrigerated, and the vinegar is the ingredient that preserves the sauce so it keeps longer.
Combine garlic,
onion and oil in a 4 quart pan. Cook over med-high heat stirring constantly.
When onion looks slightly transparent, add chicken. In a separate
bowl, pour one cup of water, flour and chili powder and mix well.
Add green chiles to the pan, and flour mixture. Mix well, add hominy,
two remaining cups of water and cook for another 15 minutes at a slow
boil. Shred iceberg lettuce. We warm the corn tortillas on the tortilla
griddle. Serve the pozole with lettuce on top. Sometimes it is served
with diced onions and lime wedges.
Parsley Garlic
Pasta
Fill a pan with water to cook the pasta in, bring to a boil. Add first six ingredients to a small pan. Whisk ingredients while the milk is cold, and bring to a heat at medium flame, stirring continuously until it comes to a boil. Remove from heat, and add the 8 oz. of cheese. Cook pasta. Drain. Return to pan, and pour sauce over the pasta. Actually, I ended up not using quite all the sauce and saved out some as the dish was ending up quite soup-like. Light 'n Crispy Chocolate Waffles
Begin preheating waffle iron. Medium-hot, 375F. Beat egg whites until stiff. While the egg whites are whipping, mix the remaining ingredients together with a whisk. Fold in beaten egg whites. Pour into waffle iron which has been sprayed with non-stick cooking spray. Bake until it stops steaming. It is really essential to beat the egg whites and although it may seem like an extra step, you will be very pleased with the results. Serve with honey or real maple syrup.
Another veggie
sandwich from my friend, Michelle Lowe
Tane''s Portabello
Mushroom Sandwich
Wash and pat
dry the mushrooms. Remove stem and slice. Put all ingredients (EXCEPT
the rolls) in a pan over medium heat. Cook the mushroom tops on one
side, then the other, until they look "done". Toast the rolls, one
mushroom top per roll, and you can use the stems for another roll,
if desired. Layer on the fresh basil leaves and tomato slices.
Crockpot Stuffed Bell PeppersThis recipe comes
from a woman I knew as a teenager. I tried several different times
to alter the recipe to use brown rice (which I prefer over white)
but the results were unfavorable. I could never find the recipe in
a recipe book. The stuffed bell peppers in recipe books always call
for cooking everything separately and then putting together and baking
for a while. The woman would put raw hamburger, uncooked rice and
seasonings in the raw bell peppers and then put them in the crockpot
for hours and the bell peppers' juices would absorb into the meat
and the rice and the taste is just so wonderful and nourishing to
me.
3 small-medium
bell peppers, cored Mix the ground beef, canned tomatoes, rice and seasonings together. Stuff the raw bell peppers with the raw mixture, place the pepper tops on each and place in crockpot. Cook for 12 hours on low. I have also tried making these with lean ground beef and they just don't seem to work out right. Something about the regular ground that adds more fluid so that the rice ends up cooking up correctly. Also, you can put more or less chili powder as you like, I probably put more than that because I like them to taste a little hot. Oh, and when I double the recipe, I only double the fillings and then I put a slight layer of the mixture on the bottom, stuff a large pepper and squish it into the bottom and then another and the third one ends up lying sideways because I only have one of those 4 quart pots. These freeze really well after they are cooked. I think these might be one of those perfect things to cook ahead of time and then place a pepper each into a ziploc and freeze until another time. I usually finish off the double batch in several days and then I don't feel hungry for them again for several weeks. Seems like every month when I get my food money I am hungry for them again. Grandma Shanley's Spinach and Noodle Casserole 1 lb. extra-wide
noodles Start water boiling for the noodles. Put the spinach in a pan and begin warming it, or put it in the microwave according to the directions. Take the last five ingredients (white sauce) and mix together in a pan and bring to a boil, stirring continuously. When the water for the noodles begins to boil, put in the noodles and cook for ten minutes. While the noodles are cooking grate the cheese. Drain the spinach when it is done cooking. When all ingredients are ready, butter or spray with non-stick cooking spray a glass casserole dish. Ladle about one cup of white sauce into the bottom of the dish. Then layer in one-fourth of the noodles, one-fourth of the spinach and 2 ounces of the shredded cheese, then another cup of white sauce, continuing with the layers until all ingredients are used up. Turn the oven on to 350F (not necessary to preheat), cover the casserole dish with a lid, or aluminum foil and bake for 30-40 minutes. You can tell when the casserole is done when the cheese is melted and the sauce is bubbling. If you are in a real hurry, you can toss all the ingredients together and mix. But I really recommend trying it first baked in the oven. This was my very favorite meal as a child and remains one of my favorite comfort foods. The recipe comes from my paternal grandmother. You may substitute 4 cups of whole or 2% milk for the 4 cups water and 1 1/3 cup powdered skim milk if desired. 1 16-ounce bag
of macaroni, either shells or elbows or salad style Cook the macaroni. While it is cooking, slice the olives, dice the onions and pickles. Save some pickle juice for the salad. Drain macaroni and rinse with cold water, drain well. Put all ingredients into a large bowl, mix. Add the pickle juice to help distribute the mayonnaise. You may need to add more mayonnaise to your preference. Salt to taste. 6 large potatoes,
boiled, cooled, then peeled and diced Mix all ingredients together. You may add more or less mayonnaise to your liking. Add liquid from the olives to make the salad less stiff. You might like mustard, add to your liking. I don't, but my family adds mustard to their individual servings. This recipe is also good with 3-4 hard-boiled egg yolks mixed into the mayonnaise. I have also discovered that using fresh potatoes results in a much nicer salad, whereas older potatoes may result in a gummy, starchy salad. 16 ounces of lasagna
noodles (any brand) Mix the spaghetti sauce and water together.* Line a 9"x13" pan with aluminum foil, or spray the pan with with non-stick cooking spray. Scramble the two eggs in a medium-sized bowl. Dump in the cottage cheese and shredded mozarella, mix. If you like, add the dried parsley. Place about 1/2 cup of sauce into the bottom of the pan. Line the pan with 4 lasagna noodles. Divide the cheese and egg mixture into four sections. Place one section of the cheese and egg mixture on top of the noodles in the pan. Pour about 1 cup of sauce on top of the cheese, continue layering dried lasagna noodles, cheese and sauce until all ingredients are used. (You may have some extra noodles left over, I usually just add them on top). Cover the pan tightly, with its lid or aluminum foil. Place in the oven at 450F for 15 minutes, then lower heat to 350F and continue to bake for 45 minutes. Remove from oven, leave covered and allowed to set another 15 minutes. This is a quick and easy recipe and I have never used the no-boil noodles, just any brand that was the least expensive. Between the egg and the dried noodles enough moisture is absorbed that the lasagna is moist but not runny. (The egg seems to be a very important part of this process.) *What you need is 24-26 ounces of sauce and 1 extra cup of water. This additional liquid is necessary for the noodles. So you could use your own homemade sauce, or 3 8-ounce cans of tomato sauce seasoned however you like, then an extra can of water. Follow the recipe listed above, but prepare a vegetable filling to add in between the layers. A very simple way to add some green to this lasagna is to thaw in the microwave a one pound package of frozen chopped spinach. Or if you really want to go all out, try this vegetable combination: 1 eggplant, diced
Saute these vegetables in water until they are about half done. Drain, and add in between the layers mentioned above. Any combination of these vegetables works great, you could even add spinach in to the mix if you prefer. It is a very delicious taste combination.
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PAGE UPDATED DECEMBER, 2005 |
