Serves 5

1 cup frozen raspberries 1 cup ice cubes 1 cup frozen, unsweetened sliced peaches 3 packets of Splenda 5 tsp rum extract 12-oz can chilled peach nectar 1 cup peach flavored seltzer/sparkling water 5 mint sprigs

  In a blender purée raspberries until smooth. Strain; discard seeds, add ice peaches Splenda, rum extract and peach nectar and mix until smooth. Pour into a pitcher, stir in peach flavored sparkling water garnish and serve immediately. Per serving: 94 calories; 95% carbohydrate, 3% protein, 2% fat

A delicious, low-starch alternative to the real thing! Serve as a side with dinner or as an appetizer with marinara sauce for dipping!

Ingredients:

1 large head of cauliflower 2 cloves garlic, grated or mince 2 large eggs, lightly beaten 4 oz mozzarella cheese ½ teaspoon onion powder Salt Pepper 2oz grated parmesan or mozzarella cheese for topping

Directions:

Preheat oven to 450 degrees. Chop the cauliflower into chunks and place into microwave for about 5 minutes or until soft Place the cauliflower into a food processor and blend until it’s a mashed potato texture In a medium bowl, stir together cauliflower, eggs, cheese and seasonings. Lightly spray a baking pan with spray oil and coat with the mixture (about ½ inch thick) Bake at 450 degrees for 20-25 minutes or until the top starts to brown. Sprinkle additional cheese over the top and let melt slightly. Cut into 1-inch by 4-inch “sticks” and serve. […]

Ingredients:

1 chopped onion 3 cloves garlic, chopped 1 ½ lb. extra-lean ground beef 1 can diced tomatoes, no salt added 1 can tomato paste, no salt added 1 tsp. dried oregano 1 tsp. dried basil Freshly ground pepper Pam – non fat cooking spray ¾ cup Provolone cheese, grated ¾ cup Mozzarella cheese, grated ¾ cup Mild Cheddar cheese, grated ¾ cup Parmesan cheese, grate 5 medium zucchinis cut lengthwise, 1/8″ thick

Directions:

Preheat oven to 425°F (220°C). Spray skillet with PAM and cook onion and garlic for 2 minutes over medium-high heat Add meat and cook for 5 minutes. Break up meat by stirring. Incorporate tomatoes, tomato paste and herbs; season with pepper. Cover and let simmer 30 minutes on medium-low heat. Mix the 3 grated cheeses together in one bowl. Spread out zucchini slices on baking sheets and cook in the oven for 12–15 minutes. Transfer to a colander and let drain for […]

A delicious side to have with any meal; recipe courtesy of the Farm Boy Recipe Kitchen.

 Ingredients:

1 medium cauliflower, cut into florets 1 shallot, finely diced 2 cloves garlic, finely diced 3 tbsp. Dijon mustard 2 tbsp. extra virgin olive oil 1 tsp dried dill Salt and pepper to taste

Directions:

Pre-heat oven to 400F. In a large bowl, thoroughly mix all ingredients except cauliflower. Add cauliflower to bowl and toss to coat. Spread out on a lined baking sheet and roast until tender, about 45 minutes to an hour, stirring occasionally.

Allowance: Makes 4 servings Count each serving as 1 fat (group 7)

Ingredients:

2 lbs. lean boneless pork loin, trimmed of fat 1 tsp. garlic powder 1 tbsp. canola oil 1 cup water 1 tbsp. balsamic vinegar 1 very large purple onion peeled and cut into 6 wedges ½ cup unsweetened applesauce 1 tbsp. soy sauce 1 tbsp. Dijon mustard ½ tsp. nutmeg ground black pepper to taste

Directions:

Preheat oven to 350°F. Rub pork on all sides with garlic powder and pepper. Heat oil in a large ovenproof skillet or Dutch oven over medium heat. Brown pork on all sides, including ends. Remove from skillet. Add water and vinegar to pan and heat over low heat, stirring to dissolve brown bits on bottom. Pour into a cup. Spread onion wedges on sides in pan and place pork on top. Pour vinegar mixture over pork. Stir together applesauce, soy sauce, mustard and nutmeg. Pour over pork and cover pan with a lid or foil. Roast about 1 […]

Ingredients:

6 cups arugula or other greens 4 cups water 1 cup green lentils ½ tsp. salt 2 tbsp. Splenda, divided 3 tsp olive oil, divided 1 ½ tbsp. red wine vinegar ½ tsp hot sauce ½ tsp salt 1 small red onion, thinly sliced 2 cups red grapes, halved ¼ cup of walnuts

Directions:

Preheat oven to 350°F. In a medium saucepan over medium-high heat, bring water, lentils and salt to a boil. Reduce heat to simmer and cook until lentils are tender, about 15 to 20 minutes. Strain off excess water, cool to room temperature and the lentils are ready to add to any salad Mix 1 tbsp. of Splenda and walnuts in a small plastic bag. Add one teaspoon of olive oil. Toss everything together until nuts are evenly coated. Spread on a baking sheet and bake until lightly browned, about 10 minutes. Cool to room temperature. In a large salad […]

Recipe courtesy of Best Health magazine.

Ingredients:

1 ½ cup low-fat plain yogurt 2 tsp. fresh lemon juice ½ cup apple juice 1 cup fresh strawberries and raspberries, divided

Directions:

• In a blender, mix yogurt, lemon juice, apple juice and ½ cup berries until smooth. • Divide mixture among 8 pop molds. • Slice remaining strawberries (leave raspberries whole) and divide them equally among the filled molds, pushing each berry down inside mixture with a knife. • Freeze pops overnight.

Allowances: Makes 8 pops Count each as ½ fruit (group 4) and ½ dairy (group 1)

Try this with your BBQ meat on a hot summer weekend!

 Ingredients:

3 large carrots, peeled 2 tbsp. white wine vinegar 1 tsp. zero-calorie sweetener 1 medium-hot red chili, seeded and finely chopped (optional) 2 tsp. Thai fish sauce Small bunch cilantro chopped

Directions:

• Grate the carrots. • Mix the vinegar, zero-calorie sweetener, chili, and fish sauce together in a bowl. • Just before serving, add the grated carrot and cilantro and mix well.

Allowance: Makes roughly 2 cups Count ½ cup as 1 restricted vegetable (group 2)

Recipe taken from Ainsley Harriotts “Friends and Family Cookbook”

Ingredients:

1 ½ lb. boneless pork loin, cut into 1 – 2 inch cubes 1 green apple, cut into 1 inch cubes (skin on) 1 large red onion, cut into 1 inch cubes Juice of 1 medium sized orange 2 tbsp. extra virgin olive oil 1/3 cup balsamic vinegar 4 garlic cloves, smashed Salt and pepper to taste

Directions:

In a non-metallic bowl, combine the balsamic vinegar, olive oil, orange juice, garlic and honey (if using any). Season to taste with salt and pepper. Add the pork cubes to the marinade, and refrigerate for at least an hour.Once the meat has finished marinating, heat up the BBQ to medium-high. Skewer the meat with the green apple and the onions. Try to place the meat between the onion and the apple to give it extra flavor. Cook for around 15 minutes, turning as necessary.

Allowances: Makes 6 skewers Count each skewer as 2 proteins (group 6) […]

A great recipe for potlucks or your next backyard barbecue!

Ingredients:

Cherry tomatoes Fresh mozzarella or bocconcini balls (roughly the same size as the cherry tomatoes) Extra virgin olive oil Fresh basil Balsamic vinegar (optional but delicious!) Salt and pepper Skewers

Directions:

Put a bocconcini/mozzarella ball, a piece of basil, and then a tomato on each skewer. Place on a platter and repeat until finished with ingredients. If the bocconcini/mozzarella balls are too large you can cut them in half. Just before serving, drizzle with olive oil and balsamic vinegar. Sprinkle with a little salt and pepper.

Allowances:

Count each skewer as 1 protein (group 6)