Ice Cap My version

 Iced Cap (my version) 

Love Timmy's Ice Caps especially now in the summer season.
Just checked out the calories ....0h, 0h  


My ice cap 51 calories for 1 medium Tim Horton's medium with milk 280 calories, medium with cream 360 calories, large with milk 440 calories, large with cream 511 calories.  


6 coffee ice cubes (I place my leftover morning coffee in ice cube trays and freeze, a tsp of instant coffee also works. Use regular ice cubes)
1/2 cup 1% milk
3 tsp Splenda (adjust to taste) 
Place ice cubes in blender and pulverise. Add sugar and milk. Blend on highest speed until frothy. Pour in large glass. Add a straw. Voila! Enjoy!!! 
You could also try it with a dollop of chocolate.

Popsicles Strawberry Cream Pops

Strawberry Cream Pops
Serves 6, 55 calories each with sugar, 33 calories with Splenda
2 cups fresh or frozen strawberries
1 cup plain sugar free yoghurt
1/4 cup sugar or Splenda
Pour strawberries in blender. Process until pureed. Add yoghurt and sugar, Blend. Pour in cups or mold. Freeze. Add stick when almost frozen solid.

Cool Summer Treats

Hot summer weather is here, so thought I'd pass along some low calorie treats to help cool things a bit.

Frozen Chocolate Cream Treats
Makes 6 servings
70 calories using instant pudding
23 calories each with sugar free pudding mix

1 pkg Chocolate Instant Pudding mix
2 cups 1% milk

Mix well. Pour into pop molds or paper cups.
Freeze. Insert wooden stick when the popsare almost done.


Raspberry Pops
6 servings, 25 calories each

1/2 cup raspberries
1 1/2 cup plain low fat yoghurt
3/4 cups water

Mix well, pour into molds and freeze. Add stick when almost frozen solid.

Meatballs and Gravy 26 calories per meatball

Remove

 Sunday Night Dinner

It's very difficult to have beef and not have too many calories. Here's how I made the meatballs. Very easy, they turned out delicious. A little difficult to do this by the pound or kilogram, so will do it with the amounts I had.

Meatballs and Gravy
24 calories per 1 in meatball, Gravy(below) add a few calories more.
1.3 lbs of extra lean ground beef
7 crackers
1/2 onion chopped fine
enough water to moisten the crackers
1 tsp dill weed
a few drops hot sauce
( Vary the spices as you like. )
Add cracker and spices to bowl, moisten with water. Add meat and mix well. Make one inch meatballs, this should make a little over 40 meatballs. Place on cookie sheet lined with foil and spray with cooking oil. Bake a 400 for about ten minutes or until done. Make the gravy and put meatballs in gravy and let simmer for a few minutes.
Gravy
I used Bisto. Much less calories then regular gravy. I did not use any of the fat from drippings. Used 1 tbsp bisto for 1 cups water. Adds one or two calories to each meatball. ( about 45 calories in all for the gravy)

Spaghetti Sauce

Spaghetti Sauce

Here's the Spaghetti Sauce I made today. Delicious! Makes 8 cup, 59 calories per cup, traditional from 150 to 200 calories per cup

1 28 oz can tomatoes
2 tbsp tomato sauce
3 oz extra lean ground beef1 medium green pepper chopped
1 medium red pepper chopped
1 cup mushrooms sliced
1 onion chopped
2 cloves garlic chopped
2 medium carrots sliced thin
2 tsp italian spice
few drops hot sauce
Cook meat and onions then add all the other ingredients. Cook until vegetables are tender.
I cup of cooked spaghetti is 170 calories, and it seems I can never stop at one cup. So to night I also cooked half a small spaghetti squash. Placed it on the plate with the spaghetti. Very good and very filling!

I find that I don't need a lot of meat in a spaghetti sauce. A little doesn't seem to affect the taste that much. The other trick is to add a lot of vegetables. The carrots are especially nice, they add sweetness, so I don't need to add sugar. Vary vegetables and spices. I usually add a tsp of oregano, 1/2 tsp of basil and a bay leaf, but today just added the italian spice.

Easy Vegetable Frittata 94 calories per serving, traditional recipe 490 calories per serving

Easy Vegetable Frittata

Serves 4  94 calories each

1 egg
1/2 c egg whites
1 small zucchini sliced thin
1 medium potato sliced
1/4 cup sweet onion cut up
1/4 cup shredded carrots
1/8 cup green peppers slivers
1/4 cup tomato diced
1 tsp butter

Stir egg and add to egg white. Stir.
Spray large pan( should be oven safe) with cooking spray. Add butter.
Microwave potatoes for two minutes or until they start getting tender.
Place all vegetables in the pan including potatoes, but not the tomatoes. Cook on medium heat, covered until vegetables are almost cooked and onions become translucent. Add tomatoes. Mix. Add eggs. 

 

Cook on medium heat until bottom is set. Place pan under broiler and cook until top is set.
Serve

Super easy and versatile. Add your favourite spices, a bit of cheese to change the flavour.  Delicious as is.





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Banana Candy 22 calories per piece

Banana Candy
Cut banana lengthwise. On one slice smear a tsp peanut butter. Put the two halves back together. Slice into six pieces and freeze. Each piece about 22 calories. Less if you use low fat peanut butter.

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No Calorie Drink

No Calorie Drink

My favourite no calorie drink, hot or cold...
Water with a few drops of peppermint extract and enough splenda to sweeten it!!! Having some right now. :)

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Mary's Faux Potatoes 19 calories per serving traditional recipe 118.5 calories per 1/2 cup

Mary's Faux Potatoes

8 servings, 19 calories each or for the whole recipe 152 calories!

1 medium head of cauliflower
2 Tbs. fat free cream cheese (use more if you like)
1/4 tsp. butter flavored popcorn salt ( bulkbarn or most video stores sell it)
1. egg white

Boil cauliflower until tender. Add cream cheese and butter flavored salt. Mash until it looks like mashed potatoes. Stir in egg white. Bake in a casserole dish with foil paper just resting on top ( so it doesn't burn) for 1 hour at 325F.

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Mary's Carrot, Ginger and Orange Soup 51 calories per cup, traditional recipe 160 calories per cup

CAROT, GINGER AND ORANGE SOUP

51 calories per cup

1 Tbsp of oil
1 cup of chopped onion
2 cloves of minced garlic
1 tsp of fresh grated ginger( I use 1 Tbsp or more)
6 cups of chopped carrots
1/4 cup of uncooked rice
1 tsp of salt
1/2 tsp pepper
8 cups of vegetable or chicken stock ( 1 box of Campbells no-fat in the box is perfect)
1 cup of orange j uice

1. Heat oil in a large stock pot and saute onions about 5 min.
2. Add garlic, ginger, carrots, rice, salt and pepper. Saute 2 mins.
3. Add stock. Cover pot and bring to a boil. Once boiling tip lid so steam can escape reduce heat to a simmer.
4. Cook about 30 min. or until carrots are tender.
5. Remove from heat and puree. ( I use a hand wand)
6. Add the orange juice to warm soup.

Garnish with slivered almonds or just enjoy as is !!!

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Jerry Lewis Egg 67 or 32 calories per serving, traditional recipe 182 calories

Jerry Lewis Egg, also known as Egg in a Hole  or Toad in a Hole

67 calories per serving

This used to be a special treat when John and Mary were younger.  So easy.
Picture 1 is an adaptation


Jerry Lewis Egg about 67 calories
picture 2

1 slice of bread ( centre removed)
 1 egg
Place bread with centre removed in pan. drop in the egg. Flip when egg is almost done. Cook until done.

Jerry Lewis Egg 2 about 32 calories
picture 1

1 slice of bread ( centre removed) 

 1 egg white 

 1 tbsp light cheddar

Place bread with centre removed in pan. drop in the egg. Flip when egg is almost done. add cheese. If cheese doesn't melt easily, cover for a minute or so. Cook until done.



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Cauliflower Soup, 71 calories per serving, traditional recipe, 120 calories per serving

Cauliflower Soup

Serves 10, 71 calories each 1.6 g fat, 1.8 g fiber

2 tsp butter
1 c onions
2 c carrots
2 cloves garlic
2 tsp ginger
1 tbsp curry powder
2 tbsp flour
4 cup chicken broth
2 cups water
1 head cauliflower
1/4 c low fat cream cheese
2 tbsp honey


Add butter to pot. Simmer onions and carrots until onions become translucent . Add garlic and spices then the flour. Mix flour until most of the vegetables are coated. Add 3 cups chicken broth. Continue cooking until mixture thickens. Cut up the cream cheese and add to the other cup of chicken broth. Microwave until cream cheese softens. Stir until cream cheese is absorbed. Add to the soup. Add water and honey. Continue cooking until vegetables are tender. If you'd like a thicker soup, remove some of the vegetables and puree and return to the soup.

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Mulligatawny Soup

Mulligatawny Soup

 
Serves 10, 100 Calories per serving
2 tbsp butter
1 cups onions chopped
1 stalk celery sliced
2 cups carrots sliced fine
2 cloves garlic
1 tbsp curry powder
1 tsp cinnamon
2 tsp fresh ginger chopped fine
4 cups chicken broth
4 cups water
1 apple chopped
1 medium potato
1 cup chicken white meat cut into bite size pieces
1/2 cup applesauce
1 tbsp coconut cream
Few drops of hot sauce to taste
Add butter, onions and carrots to saucepan. Cook until onions are translucent. Add spices and mix well. Add rest of ingredients and cook until vegetables are tender. Remove about of the vegetables with a slotted spoon. Process in food processor or blender until smooth. Return to the soup. Serve

Chris' Vegetable Chili

 Chili ready to cook.

Chris' VEGETABLE CHILI

whole recipe about  365 calories

2- 14 oz tomatoes

1-14 oz tomato sauce

1 large green pepper

1 large red pepper

4 stalks celery

4 carrots grated

1 sm zuchini shredded

1 large onion diced

2 cloves garlic minced

2 cans sliced muchrooms

1 tbsp each chili powder and vinegar

Combine all ingredients in slow cooker. Let cook all day or overnight (250 degrees)
Cool and divide into servings. 1 cup portion is equivalent to 2 vegetables. Great served over chicken/ fish.

Note: This is great with a meal, but found it wonderful as a base for soup. Next time I might not add the chili so I can change the flavour. Italian ...

Soup

40 calories per cup

Freeze in 1 cup amounts and have a great soup ready in minutes. 

2 cups of the chili,

2 cups chicken broth

2 cup water 

1/2 cup macaroni

1 tsp chili sauce

Place chili, broth and water in pot, Bring to a boil. Add macaroni. Cook until macaroni is done. Stir occasionally so macaroni won't stick.


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April 13 at 7:15pm · Comment ·  · Report

John’s Yummy Stir Fry

John’s Yummy Stir Fry

Serves 4, 99 calories each

A super treat! Also great with chicken, pork beef, shrimp...

Vegetables ( Vary as you wish)

1/2 carrot sliced thin

1/2 onion

5 or 6 mushrooms sliced

1 green pepper chopped

1 red pepper chopped

1 c snow peas

1 c broccoli flowerlets, stem is also delicious peeled and sliced.

Sauce

1/4 c chicken broth

1/4 c water

1 tbsp sweet chili sauce

1 tsp hoisin sauce

1/2 tsp sesame seed oil

2 tbsp soya sauce

5 drops hot pepper sauce (or less according to taste)

1 tbsp oyster sauce

1 tsp rice vinegar

1 cloves garlic chopped

1 1/2 tbsp cornstarch

2 tbsp oil for frying

Add 2 tbsp of oil in wok or large pan. Fry onions and carrots until onions become translucent. Add rest of vegetables and stir fry until cooked about 3 to 4 minutes. Mix sauce ingredients and add slowly to the vegetables. Let cook until sauce thickens. You may not need to add all the sauce. Serve.

Fat  5.3g, Sodium 397mg, Carbohydrates 10.7g, Dietary Fiber 2.4g, Sugars 4.9g

Low Calorie Hamburger Soup

Low calorie soups should be a large part of any diet. They provide nutrition while at the same time add bulk to help curb overeating. Here's one that works for me.


Hamburger Soup


Base 34 calories for 10, 1 cup servings

1/4  lb extra lean hamburger
1 cup tomatoes
1/4 c green beans (you can substitute baked beans, add an extra 10 calories per serving)
2 cloves garlic
1/2 onions
1 cup carrots
8 cups water
2 tsp oregano
1 tsp dill
1/4 c macaroni
few drops hot sauce (to taste)Salt (to taste)
Pepper(to taste)

Vegetables

Calories  for these amounts are under 15 calories per serving. Since these  add bulk to the soup, they should be counted as zero. Mix and match as you like
1/8 c turnip
1 zucchini
1/2 green pepper
1/2 red pepper
 1/8 c celery
1 small potatoes
1/2 c broccoli
1/2 c cauliflower
mushrooms

This is a throw together soup. Fry the hamburger in the pot along with the onions, stirring so it doesn’t stick. Then add all the ingredients except the macaroni. Add macaroni in the last 20 minutes. Bring the soup the a boil and then simmer for about an hour. Adjust seasoning, adding salt and pepper according to taste.

Notes:
Hamburger is about the size of a small patty.
Beans and tomatoes, use what you need and freeze the rest.
Seasonings; vary as you like, and check Mary's note from yesterday.
Let me know if you try this.
Pat

Sonya's Low Calorie Humous

Low cal Humous

Sonya’s Favourite

1 can chick peas

5 tbsp  lemon juice

2 cloves garlic 

(less if you like a milder taste)

1 tbsp sesame oil

1 1/2 tsp ground cumin

1 tsp hot pepper sauce 

(less if you don’t like it too hot)

2tsp chopped parsley

1/4tsp salt

Chop garlic in food processor then add rest of ingredients, adjust to taste. I often end up adding a lot more lemon.

Easter Bread

Here's the Link to Easy Easter Bread;
http://recipesbeta.blogspot.com/

Easter Bread

It's going to be a busy week (Easter) so not sure if I'll be posting. Will try to do low calorie hamburger soup.
Just finished writing my recipe for Easy Easter Bread for a friend. It's a take on Sally Lunn bread.(So easy, no kneading!)
Won't post it (it's not low calorie). Leave a comment and I'll open another blog and post it there and leave the link here. 

Vanilla Wafer Cookie

 Vanilla Wafers Cookies

Makes 16, 45 calories each

or 

makes 20, 36 calories each

Awesome by themselves or great for ice cream sandwiches, or ice box cake, and so easy to make!

3 tbsp butter

2 egg whites

5 tbsp flour

1/2 c icing sugar

few drops vanilla extract

Preheat oven to 400 degrees

Place butter in mixing dish (I used medium size). 

Melt butter in microwave. 

Pour the rest of the ingredients over the melted butter. 

Whisk until smooth. ( You could use a mixer or food processor, but you’d be wasting your time, and would have the extra utensils to wash. Much faster just to whisk.) 

Use cookie sheet lined with parchment paper. 

Drop two teaspoonful at a time 

Cookies should be at least 2 inches apart. 

A cookie sheet should hold no more than nine cookies. 

They spread a lot. ( If you don’t have parchment paper use foil which has been heavily sprayed with oil. I tried waxed paper. Totally didn’t work.) 

Bake for about 6 minutes, until edges of cookies get brown. 

Remove from paper and cool.

This recipe makes 16 to 20 wafers.

Chocolate Squares

I have this recipe in my collection, but can't try it. I react to chocolate. How about trying it and letting me know how it turns out? I'd love a picture!

Chocolate Squares

Makes 24, 53 calories each

2 cups graham cracker crumbs
1 cup skim milk
1/2 cup semi-sweet chocolate
1 tsp vanilla
2 tsp icing sugar

Combine graham crackers and milk. Mix until mushy. Melt chocolate and add to mixture along with vanilla. Mix well. Place into greased 9 inch pan. Bake at 350 degrees for 15 minutes or until firm. Cool, sprinkle with icing sugar and cut into 24 pieces

Easy Cupcakes or Low Calorie Cupcakes

Mixes

Do you buy individual portion cakes from Weight Watchers? Why not make your own from a mix.  

Use small loaf pans, I use Baker’s Secret 8 loaf pan, similar to muffin pans ( you could also use muffin pans).

Divide the mix into 2 of those loaf pans. Makes 16 cakes in all which are bigger then the Weight Watcher ones. 

The Baker’s Secret pans make loaves that are bigger than individual servings so I cut them in half, and make frosting with icing sugar a dab of butter and vanilla. i add water to make the icing very loose. Spread on the cakes, the icing with seep in. Yummy.

Diet tip: 

Put these in the freezer and take then out as needed. They thaw quickly and are delicious cold. Also, if they’re in the freezer, you tend to forget them until you really need the sugar fix.

Cupcakes from Cake Mix 

Makes a good size muffin. I like these with a light dripping of icing sugar mixed with a drop of vanilla and a little water. The watery icing seeps into the cupcakes. Delicious when frozen.

Makes 24 muffins at 97 calories each

1 pkg yellow(or substitute other flavor) cake mix

1/3 cup unsweetened applesauce

1 1/4 cups water

3 egg whites

Combine all ingredients and mix well. spray pans with cooking spray. Divide mixture into 2 mini loaf pans or two muffin pans. Bake in preheated 350 degree oven until cake begins to brown and a toothpick inserted in centre comes out clean, about 25 minutes.

Faux Ice Cream Sandwich (easy low calorie sweet)

An easy recipe for a frozen candy treat. Leave in the freezer until you are in need of a sweet fix. What I like about this recipe is that I don't have to eat more than one to feel that I've had enough.  
If you look at the fullness factor for this recipe, you'll note that it is quite low. 


 (Fullness Factor™ (FF): The Fullness Factor is a dietary index, created by Nutrition Data, to predict the satiating effect of a food from the food's nutrient content. For a detailed explanation of the Fullness Factor, please see Nutrition Data's Fullness Factor page.)


The above definition is taken from the Nutrtional Data (www.nutritionaldata.com) page. The fullness factor is worked on a scale of 0 to 5. 


So the Ice Cream Sandwich below the Fullness Facor appears to be quite low. However one thing I've noticed with this sandwich is that it's very satisfying. I wonder if it's because it's a frozen treat. Let me know what you think.

Faux Ice cream Sandwich

37 calories per sandwich

Fullness rating 1.8

  

1 cup cool whip light thawed 

1 cup strawberries, diced 

1/4 c sugar 

36 graham crackers squares

Gently blend cool whip and strawberries. Spread on graham crackers to make 18 sandwiches. Freeze. Enjoy!

Fullness Factor values fall within the range of 0 to 5. Foods with high FF's are more likely to satisfy your hunger with fewer Calories. Foods with low FF's are less likely to satisfy your hunger. Examples taken from the 

Nutrtional Data website

Some examples rated on a scale of 1 to 5 

Bean Sprouts 4.6

Watermelon 4.5 

Grapefruit 4.0

Carrots 3.8

Oranges 3.5 

Chicken Breast Roasted 3.3

Apple 3.3

Popcorn 2.9

Baked Potato 2.5

Banana 2.5

Potato Chips 1.2

 From this small graph one can conclude that eating an apple might curb hunger much better than eating potato chips. It would seem that choices we make when we’re hungry affects how hungry we will be later. Something to ponder. Since examining this scale and other tools, I’ve been more conscious about the food choices I make.

Low Cal Candies (mints)

Sweets have always been the bane of my diet life. I can't seem to finish a day without having at least a little taste.

This recipe for mints is very low in calories, but I always have to remind myself that if I have 10 at 14 calories each, that's 140 calories. At 140 calories I could have something more substantial.

The trick is to make them, and then store them in a container in the fridge. Out of site, out of mind until a craving for sweets becomes too difficult to manage.

Here's a trick I learned a long time ago. I was teaching with this beautiful young girl who was at least 50 pounds overweight. She went to a doctor who put her on a diet, and she took all the weight off. What I remember most about her diet is that he had her brush her teeth after everything she ate; meals snacks...

It seemed a little silly at the time, but about a week ago, I was going through a binge. I was eating cake and didn't seem to be able to get enough. I brushed my teeth and behold, the craving passed. Couldn't believe it. Guess the brain has a short attention span, and the lack of stimulus on the taste buds worked. I don't know how else to explain it. Of course, brushing was also good for my dental health.

If you try it, let me know if it works.

Here's the recipe;

Creamy Mints

Makes 150 mints 18 Calories each, 14 calories each if made with low fat cream cheese

4 oz Cream Cheese

3 1/2 c Icing Sugar (confectioner’s)

A few drops peppermint flavoring

(add more or less according to taste)

Food coloring optional

Cream the cream cheese and icing sugar and peppermint flavor until well mixed. The mixture should be creamy, but not sticky. When I use low fat cream cheese I usually have to add a few drops of water. If you've added to much water, add a little more icing sugar.

( At this point you may want to add food coloring. Divide batch into number of colors you have and add individual colors to each batch). Cool in fridge for about an hour (makes it easier to handle). Roll into small balls (the size of a marble). Place on waxed paper. Press down with a fork. Let it dry, and then place in airtight containers. Store in fridge.

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Copyright Pat Cher 2010

100 Calories or Less

It's spring! Time for thinking of the outdoors, gardening, walking, listening and most of all for dieting.

I've been dieting it seems like forever. Read all the research. Tried most of the diets. Failed miserably. Until now. I've found a diet that works for me; (http://sites.google.com/site/patsspringdiet/).

Something else that has worked is researching and converting recipes so they fit into my diet plan. I'm dedicating this blog to recipes that are 100 calories or less. For the first little while, I'll be posting recipes for Sweets and Desserts, all at 100 calories or less per serving, of course.

Here's the first recipe;

Apple Crepes

If you haven't made crepes before, you should try these. They are light and so easy to make. Delicious too! Try other fillings with these. You'll want to have them again and again!

Apple Crepes Filling

Serves 4, 60 calories each

2 apples

2tsp butter

2 tsp sugar

1 tsp cinnamon

Peel and slice apples. Add butter to fry pan, and simmer the apples until they soften. Add sugar and cook for another minute. Remove from heat. Add cinnamon. Let cool slightly. Place filling in crepes, roll up and serve. A dollop of light cream on top makes a nice presentation. (1 tbsp light whipped cream adds 4 to 7 calories)

Light Crepe Batter 1

(Light and yummy!)

Makes 16 small, 40 calories each

1 c flour

1 tsp baking powder

4 egg whites

1 tbsp icing sugar

1 c skim milk

1 tsp vanilla

Mix dry ingredients. Beat egg whites and add other liquids. Gradually pour into flour mixture, beating to eliminate lumps. Cool in refrigerator for 1 hour. Heat small frying ( 6 in) pan. Take off the stove, spray with oil to coat. Pour batter with large spoon, spread, tipping batter until it covers the pan. Return pan to stove. Brown bottom. Flip and brown the other side, then transfer to a plate.

Copyright Pat Cher 2010