Monthly Archives: June 2013

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Beef and Broccoli Stir Fry Over “Rice”

1 pound raw beef round steak, cut into strips – you want 10 oz cooked  (2 Lean)
1 tbsp + 2 tsp low sodium soy sauce (5 Condiments)
1 Splenda Packet (1 Condiment)
1/2 cup water
1 1/2 cup broccoli florets – should yield 1 cup (2 Greens)
1 tsp sesame or olive oil (1 Healthy Fat)* Note Below
2 cups cooked, grated cauliflower (4 Greens)
Toss steak with soy sauce and let sit 15 minutes.
Heat oil over medium/high heat and stir fry beef for about 5 minutes or until browned. Remove from pan. Add broccoli, water and Splenda. Cover and cook 5 minutes or until broccoli is just starting to turn tender, stirring occasionally.
Add beef back in and warm thoroughly. Serve over grated, cooked cauliflower.
*If you are on my program, the food values are listed beside the ingredients

Spiced Crockpot Pot Roast

2 1/2 lbs (40 oz) raw, boneless beef chuck clod roast (should yield six 5 oz cooked servings)
6 cups (1 1/4 lbs) whole mushrooms, trimmed
3 cups (7 to 8 large stalks), celery, roughly diced
3 cups green beans, trimmed
2 cups (12 to 14) scallions, roughly chopped
Crockpot Spice Blend:
2 tbsp water
1 tbsp soy sauce
2 tsp Worcestershire sauce
1/4 tsp salt
1 tbsp freshly ground black pepper
4 tsp balsamic vinegar
2 tsp dry mustard
2 cloves garlic, minced
Trim all visible fat from roast. Rub black pepper and garlic onto roast; place in crockpot. Make several small slits in top of roast. In a small bowl, combine remaining spice blend ingredients; pour over meat. Cover; cook on low 6 to 8 hours or  on high 4 to 5 hours. Add vegetables during last 30 to 60 minutes of roasting.

Shrimp Salad


shrimp saladHow about a shrimp salad for your dinner tonight! All on my weight loss program!!

7 oz shrimp
1/2 cup tomatoes
1/2 cup(cooked) broccoli
2 T Light Balsamic vinaigrette dressing
1/2 cup shirataki noodles
1 T diced red onions
1 tsp lime juice (Fresh)

Mix all together and enjoy. Add sprinkle creole seasoning (or season salt). The best part about shirataki noodles is that they count as a vegetable! You will find them in your produce section. Remember to rinse them (they will have a slight fish smell, but are made from Tofu, but that will COMPLETELY go away when you blanch them for 3 minutes.

Veggie Pizza


Love Pizza? Me too. But I try to limit my gluten and cholesterol intake.  When I tried this version I was in heaven.  Meet the Cauliflower Crust Veggie pizza.  Yum!!!



Non-stick spray
2 ½ cups grated cauliflower (about ½ a large head)
1 large egg, lightly beaten
1 cup shredded part skim mozzarella
2 tablespoons grated Parmesan cheese
Kosher salt and freshly ground black pepper
1/4 cup homemade or store bought tomato sauce
1/2 cup shredded part skim mozzarella cheese
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
¼ teaspoon crushed red pepper flakes
¼ cup basil leaves, for garnish


Heat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.

Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soften. Remove and let cool. Mix in the egg, mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden.

Top the pizza with the sauce, mozzarella, cherry tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Chunky Soup


chunky soupHere’s a treat for today. I stumbled on this low-calorie, low-sodium, low-fat, high-fiber, high-energy, gluten-free soup. This is my latest passion when it comes to my Lean & Green meals. I pair it with a spinach and avocado salad. Yummy. Bon apetit.

This chunky soup is low in calories yet surprisingly satisfying. It tastes delicious hot or cold.

1 head garlic
3 pt. cherry tomatoes
2 large bell peppers, cut into ½-inch chunks
2 medium zucchini, cut into ½-inch chunks
¼ cup extra virgin olive oil
½ tsp. smoked paprika
1 cup crookneck squash, cubed
4 Tbs. sherry vinegar or red wine vinegar

1. Preheat oven to 450°F.

2. Rub papery skin off garlic, and cut off top of head to expose clove tips. Place on square of foil, and drizzle with 1 Tbs. water. Wrap garlic, and roast 35 to 40 minutes, or until soft.

3. Toss tomatoes, bell peppers, zucchini, crookneck, and oil with paprika in large bowl. Season with salt and pepper, if desired. Spread on 2 baking sheets, and roast 35 to 40 minutes, or until vegetables are browned and tender, stirring once. Cool 10 minutes.

4. Squeeze roasted garlic cloves into bowl of food processor; add half of roasted vegetables and 1 cup water. Blend until smooth, then transfer to large bowl or saucepan. Pulse remaining vegetables in food processor until chopped, then stir into puréed soup with vinegar. Warm, if necessary.

STORE/SERVE Refrigerate up to 3 days, or freeze up to 3 months. If frozen, thaw in refrigerator overnight. Serve hot or cold.

Tiptoe Salad


tiptoeTulip & Violet Salad with Salmon Cucumber Toasts

a.k.a., Tiptoe through the Tulips with Me Salad

Bet you didn’t know that Tulips and Violets are actually edible and a great “Green” choice.
Violets share similar nutritional attributes as spinach and tulips share similar qualities with sugar beets.

Tulip & Wild Violet Salad with Salmon Cucumber Toast

1. Find some greens. I snipped some “volunteer” greens from my garden. Make a bed of greens on your salad plate or bowl.
2. Arrange tulip petals and wild violet greens and blossoms (whatever you have) on top of your greens. (Just please make sure there aren’t any nasty lawn chemicals on your flowers!)
3. Sprinkle your beautiful salad with crumbled blue cheese and toasted pine nuts (pinons) … or other nuts of your choosing.
4. Drizzle with your favorite vinaigrette. I was sure I had some berry vinaigrette in my fridge, but I couldn’t find it and settled for my maple cranberry vinaigrette. It worked out beautifully anyway.