What I’ve been doing lately…

  • Ideas on what to use yogurt for
    • Tuna
    • Egg Salad
    • Potato topping
    • Dipping chips
    • Top of burritos and tacos
    • Wraps and sandwiches
    • Dipping veggies
    • Chili
  • Powdered Kelp instead of salt
    • Kelp has no sodium and is filled with sea minearls such as iodine and is a great subsitute for salt
  • Meatless everything
    • No cholesterol
    • Hardly any fat
    • fiber!
    • save the animals!
  • Rice Vineager
    • Contains no sodium
    • Great on veggies, especially greans w/ hot paprika
    • Great salt substitute
    • Great on salads
  • Sodium free spices mixes
    • You can’t even tell the difference
    • You can find these in bulk at the co-ops
  • Sprinkle wheat germ on meals - it add’s fiber and is loaded w/ Vit B
  • Honey as a sweetener or snack
  • Date sugar as a sugar replacement (loaded w/ vit B, folic acid)

Recipes of the week

Homeade, sodium free ketchup!

  • Tomato paste
  • Honey
  • Rice Vineager
  • Kelp powder
  • Garlic powder
  • Onion powder
  • Spices
  • Water
  • Voila!
  • Use to dip everything in!

Super quick -  Super low fat burritos

You’ll need: large tortilla, ground turkey 99% lean, fat free refried beans (I use Trader Joes black beans w/ jalepenos), onion, avocado, enchilada sauce, non-fat yogurt (I like greek as a sour cream substitute), Fat Free Kraft shredded cheese, Salsa, spices

  • Turn on broiler
  • brown 1/4 pound turkey
  • add 1/2 can beans
  • add chopped onions
  • add various spices (I use cayenne, garlic powder, taragon, dried cilantro)
  • heat up tortilla until soft
  • fill tortilla with beans/turkey
  • add 1/4 avocado (per burrito)
  • add 1 oz fat free cheese
  • add dried cilantro
  • close burrito
  • pour enchilada sauce over burrito
  • sprinkle cheese (more for looks)
  • sprinkle dried cilantro, dried taragon
  • put under broiler for about 1 minute (plate can go in the oven)
  • top with yogurt and salsa!
  • turn off broiler
  • Muy Bueno!
  • Makes 2 burritos, about 450 cals each, 8 gr. fat w/out avocado-15 with
  • It’s huge and very filling

Some Healthy and Yummy Quick Meals and accents

  • Kashi frozen entree’s (Delish!)
  • Eating Right vegetarian chili! w/ Tabasco and yogurt
  • Soup - Select Harvest and Healthy Choice (99% fat free clam chowder=YUM)
  • 100 Calorie snack packs (for those sweet tooth cravings)
  • Fat Free half and half
  • Fat free salad dressings (Kraft - Thousand Island and Zesty Italian mixed with lemon juice)
  • Trader Joes fat free soy ginger vinaigrette
  • Eating Right chocolate cranberry granola
  • Trader Joes pumpkin spice granola
  • Ezekial tortillas
  • Special K snack bars (chocolate drizzle and peach are the best)
  • Trader Joes no sodium Tuna
  • Trader Joes eggplant red pepper spread
  • Trader Joes fat free crumbled feta