Sugar-Free Cranberry Sauce, Low-Fat Blue Cheese Dressing & Other Salad-Like Things

Creamy Cucumbers

Great summer recipe. If using as a side dish, cut recipe in half. 

1 cup mayo

1/4 each of cup of sugar and vinegar

1/t tsp of salt

4 cucumbers

  1. Slice cucumbers
  2. Combine mayo, sugar, vinegar, and salt in a bowl. Add cucumbers. Stir to coat. Cover and refrigerate for two hours.

I wouldn’t let this salad sit for more than 4 days in the fridge. As a single person, I make all the dressing on Sunday, but only slice two of the cucumbers. Then I mix the cucumbers with half the dressing in a large container and pour the remaining half of the dressing in a small container. Wednesday evening I slice the second pair of cucumbers and mix with the rest of the dressing. This recipe makes enough for me to have 6 good-sized portions for lunches and 4 smaller portions to accompany dinner.

 

Stuffed Apple

A great thing to bring to work for lunch or with you on a hike.

2 Tbsp of peanut butter

1 Tbsp of honey

1 tsp of raisins

Apple

  1. Core the apple. I don’t have an apple corer so I just use a paring knife. The tunnel needs to be a decent size.
  2. Combine peanut butter, honey, and raisins in bowl. Spoon into the center of the tunnel.
  3. Wrap in saran wrap for transport.

 

Low(er)-Fat Blue Cheese Dressing

My salad of choice for this is: assorted baby greens, grated red beets, yellow bell pepper, blueberries, blackberries, halved red grapes, walnuts, dried cherries, assorted seeds, blue cheese

1 cup of low-fat cottage cheese

1 cup of fat-free plain yogurt

2 Tbsp of chopped onion

2 garlic cloves

4 Tbsp of blue cheese

  1. Mince garlic cloves.
  2. Combine cottage cheese, yogurt, onion, garlic, and 2 Tbsp of crumbled blue cheese in blender and process until smooth. Stir in remaining 2 Tbsp of blue cheese (crumbled, obviously).
  3. I also add another couple Tbsp of blue cheese to the entire salad because I love blue cheese, obviously.

 

Sugar-free Cranberry Sauce to Cranberry-Apple Salad

I wanted to make this salad for my friend who can’t have any kind of processed sugar. I originally started making this salad with store-bought canned cranberry sauce, but over the years I have learned how to make cranberry sauce at home that is WAY better (probably because my recipe entails brandy, rum, Grand Marnier, and amaretto), but it still contains sugar. This was an experimental recipe that I deemed successful! 

Bag of frozen cranberries

3/4 cup of pineapple juice (make sure it’s 100% juice and no sugar added)

1/2 cup of applesauce (again, make sure it is UNsweetened with NO sugar added)

Orange

2 apples

2 ribs of celery

1 cup of chopped walnuts

  1. Put cranberries, pineapple juice, applesauce, and 1/2 cup of water in pot and bring to boil.
  2. Keep on medium heat, stirring constantly for about 10 minutes.
  3. Reduce to a simmer. Zest the entire orange. Add zest to sauce. Cut orange in half and squeeze both halves to add juice to sauce as well. You can use a juicer if it is easier, but I don’t have one.
  4. Simmer 10 minutes and then remove from the heat.
  5. Cool completely and then store in fridge for at least 4 hours prior to mixing with remaining ingredients.
  6. Dice apples. Don’t peel them.
  7. Thinly slice celery ribs.
  8. Combine cranberry sauce, apples, and celery. Cover and refrigerate.
  9. Chop walnuts.
  10. When ready to serve, stir in walnuts.

I’m used to things being a little sweeter, so I will probably add 2-3 Tbsp of honey to the cranberry sauce next time, but that is totally optional.

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Orange Pecan Salad

2 oranges or a can of mandarin oranges

Leaf lettuce

Pecan halves

Peach yogurt

Mayonnaise

  1. Preheat oven to 300°
  2. Peel and cube oranges or drain can of mandarin oranges
  3. Toast 1/4 cup of pecan halves on a greased baking sheet for 5 minutes.
  4. Wash and chop up a few leaf lettuce leaves.
  5. Flip over the pecan halves and toast 5 more minutes.
  6. Combine 1/2 cup of peach yogurt and 3 Tbsp of mayonnaise.
  7. Toss together oranges, lettuce, and pecans. Drizzle with dressing immediately before eating.

Variations:

  • Can also use almonds, pistachios, or sunflower kernels instead of pecans
  • Grapefruit, kiwi, apples, or grapes instead of oranges
  • Orange yogurt instead of peach yogurt
  • Plain yogurt with marmalade instead of peach yogurt
  • Add chicken salad or grilled chicken on top to make it a complete meal!

Green Eggs and Ham (Dinner for Two Week 22)

Breakfast: Green ‘n’ Gold Egg Bake, Yogurt with Toasted Quinoa, Almonds and Apricots

Lunch: Leftovers + banana, pear, orange, cherries

Dinner: Breaded Pork Chops, Spaghetti Carbonara, Easy and Elegant Ham, red potatoes, sauteed red peppers and red onion

Dessert: Yogurt Tartlet

Breaded Pork Chops

Preheat oven to 375 degrees. Combine 1 cup of Italian-seasoned bread crumbs and 2 Tbsp of grated Parmesan cheese in a shallow dish (like a pie plate). Place 1/3 cup of ranch salad dressing in another shallow dish. Dip 6 pork chops in ranch dressing, then coat in the crumb mixture.

Place in an ungreased baking pan. Bake, uncovered, for 25 minutes. Meanwhile, heat a jar of red sauce in a small pot. Pour over pork chops and sprinkle with 2 Tbsp of grated Parmesan cheese to serve.

Green ‘n’ Gold Egg Bake

Thaw 2 packages of frozen spinach and squeeze dry. Preheat oven to 350 degrees. Sprinkle 1/4 cup of seasoned bread crumbs into a greased baking dish. Bake for 3-5 minutes. Combine spinach, 3 cups of cottage cheese, 1/4 cup of grated Romano cheese, 1/4 cup of grated Parmesan cheese, 3 eggs, and 3/4 cup of seasoned bread crumbs in a bowl. Spread over the baked crumbs. Beat 2 more eggs. Pour over spinach mixture.

Bake, uncovered, for 45 minutes. Let stand for 5-10 minutes before serving.

Yogurt Tartlets

I’ve featured this recipe before on Week 21 in my Year as a Single College Student Series. You can view the recipe here:

https://theshortchef.wordpress.com/2014/03/27/week-21-special-week-5-recipes-for-50/

 I decorated mine with dates, nectarine, and peach slices this time.

Yogurt with Toasted Quinoa, Almonds, and Apricots

To toast the red quinoa, add 1 Tbsp to a medium saute pan and cook over medium/low heat about 3-5 minutes. Remove from the heat and transfer to a bowl to cool.

Add 1 Tbsp of sliced almonds to the saute pan, and toast over low heat, moving around the pan constantly. Almonds will toast in 2-3 minutes. Transfer to a bowl to cool.

Add 1 Tbsp of coconut chips to the saute pan, and toast over low heat, moving around the pan constantly. When coconut is toasted, transfer to a bowl to cool.

Add 6 oz of Greek yogurt to a small bowl. Top with toasted quinoa, almonds, 3 roughly chopped dried apricots and coconut chips. Drizzle with honey and a small sprinkle of sea salt. Flaky sea salt, like fleur de sel works best.

Spaghetti Carbonara

Cook a package of thin spaghetti according to package directions. Meanwhile, dice 10 strips of bacon, and cook over medium heat in a skillet until crisp. Drain on paper towels. Add 1/3 cup of butter to the drippings. Heat until melted.

Drain spaghetti. Toss with 2 lightly beaten eggs and 3/4 cup of grated Parmesan cheese. Add to the skillet. Cook and stir over medium heat for 3-4 minutes. Sprinkle with bacon.

Easy and Elegant Ham

Drain 2 cans of sliced pineapple, reserving the juice and setting aside. Place half of the pineapple in an ungreased slow cooker. Top with a 6 lb fully cooked boneless ham. Drain a jar of maraschino cherries well. Add cherries, remaining pineapple, and reserved pineapple juice on top of the ham. Spoon a jar of orange marmalade on top as well. Cover and cook on low for 6-7 hours.

Remove to a warm serving platter. Let stand for 10-15 minutes before slicing. Serve pineapple and cherries with sliced ham.

SHOPPING LIST:

Parmesan cheese (at least 2.5 cups worth grated)

Romano cheese (1/4 cup worth)

Cottage cheese (24 oz)

Greek yogurt

Plain lowfat vanilla yogurt

Eggs

Italian-seasoned dry bread crumbs

Red chili pepper

Red onion

Bag of red potatoes

3 red peppers

Bananas

6 pears

Dates

Nectarine

Peach

6 oranges

Cherries

6 lb fully cooked boneless ham

6 pork chops

Bacon

2 pkgs of frozen chopped spinach

Jar of maraschino cherries (6 oz)

Jar of orange marmalade (12 oz)

Jar of red pasta sauce

Pkg of thin spaghetti (7 oz)

Red quinoa

Dried apricots

Coconut chips

Natural cane sugar

[Also needed: butter, sliced almonds, honey, sea salt, all-purpose flour, oats, salt, maple syrup, lemon juice, seasoned bread crumbs, ranch salad dressing]

Ribs with Plum Sauce (Dinner for Two Week 20)

Breakfast: Harvest Fruit Compote with Yogurt

Lunch: Green Chili Burritos or Dinner Leftovers + apples, grapes, pears, honeydew

Dinner: Dijon Chicken Kabobs, Ribs with Plum Sauce, or Oven Swiss Steak, rice or potatoes, turnips, corn, beets, radicchio

Dessert: Raw Berry Blueberry Pie & Pudding

Oven Swiss Steak

Trim 2 lbs of boneless round steak. Cut into serving-size pieces. Place in a greased baking dish. Sprinkle with 1/4 tsp of pepper. Top with a thinly sliced onion, a drained can of mushroom stems and pieces, and a can of no-salt-added tomato sauce.

Cover and bake for 1 3/4 – 2 hours. Serve over noodles.

Green Chili Burritos

Preheat oven to 350 degrees. Cook and drain 1/2 lb of ground beef. Shred 4 oz of sharp cheddar cheese to make 1 cup. Spread a can of refried beans over 8 flour tortillas. Top each with beef and 2 Tbsp of cheese. Fold ends and sides over filling and roll up. Place seam side down in a greased baking dish.

Sprinkle with a can of chopped green chilies and remaining cheese. Bake, uncovered, for 20 minutes.

Raw Berry Blueberry Pudding & Pie 

I usually double the recipe, put half in a pie crust and eat the other half as a breakfast pudding. So good – enjoy!

Heat 1/2 cup of water until it just comes to a simmer. Remove it from the heat and add 3 Tbsp of chia seeds. Stir quickly as the mixture becomes gelled. If the mixture is too stiff stir in up to 2 tablespoons additional water until it is pourable. Add 1/4 cup of agave nectar (or sweetener of your choice) to the chia mixture and stir until combined. Add chia mixture to your blender. Cut the tops off of 1 quart of strawberries. Add strawberries & 1 cup of fresh or frozen blueberries. Start the blender off on 1 (or low) and slowly bring up to 10 (or high) and process for 1-2 minutes until mixture is completely smooth and blended. If making a pie, pour mixture into your prepared pie crust. If making pudding, pour into a bowl. Refrigerate at least 2 hours, though more is better. Cut into slices and serve.

Harvest Fruit Compote

  1. Prep the fruit: Peel the skin off 6 apples, core, and cut into bite sized pieces. Larger pieces will stay firmer whereas smaller pieces will become softer. Cut 3 nectarines and 2 plums into comparably-sized pieces. It’s fine to leave the skin on. Remove the leaf from the top of 10 strawberries and slice in half.
  2. In a large pot with a heavy bottom and solid cover, layer the fruit —  apples on the bottom, then the nectarines, then the plums.
  3. Zest about half of an orange over the fruit. Squeeze 1/4 of a lemon over the top.
  4. Turn the heat to medium-low and cover. Let sit for about 10 minutes.
  5. After 10 minutes, uncover and stir, evenly distributing the fruit. The compote is done cooking when the apples have softened just to the point that they can easily be broken in half with a spoon but aren’t total mush.
  6. Add the sliced strawberries to the top of the pot and cover. Turn down to low heat for one minute, then turn off the heat and let sit.
  7. Serve hot or chilled. Works well over yogurt, ice cream, or all by itself. Will last about a week if properly refrigerated. Wait for the compote to cool to room temperature before storing in the fridge.

Ribs with Plum Sauce

Preheat oven to 350 degrees. Cut 5-6 lbs of pork spare ribs into serving-size pieces. Place with bone side down on a rack in a shallow roasting pan. Cover and bake for 1 hour. Drain.

Combine 3/4 cup of soy sauce, 3/4 cup of plum jam or apricot preserves, 3/4 cup of honey, and 3 minced garlic cloves. Brush some of the sauce over ribs. Bake at 350 degrees or grill over medium heat, uncovered, for 30 minutes, brushing occasionally with sauce.

Dijon Chicken Kabobs

Preheat oven to 450 degrees. Combine 1/2 cup of Dijon mustard and 1 Tbsp of finely chopped green onion in a bowl. Combine 2 cups of fresh bread crumbs and 1/4 cup of minced fresh parsley in another bowl. Cut 1 1/4 lbs of chicken breasts into 3/4 inch chunks. Toss chicken pieces in mustard mix and then coat evenly with crumb mixture. Line a baking sheet with foil. Coat foil with nonstick cooking spray.

Thread chicken pieces onto metal or soaked wooden skewers, leaving a small space between chunks. Place on the prepared baking sheet. Baked, uncovered, for 6-8 minutes.

SHOPPING LIST:

Yogurt (Greek preferably)

Sharp cheddar cheese (4 oz)

Fresh bread crumbs

8 6″ flour tortillas

12 apples (at least 6 of them should be semi-sweet, like Golden Delicious or Fuji)

Grapes

3 nectarines

2 plums

2 packages or strawberries (at least 3o)

Orange

Lemon

6 pears

Honeydew

Green onion

3 turnips

Onion

6 beets

Radicchio

Corn (fresh or frozen)

Parsley (fresh)

2 lbs boneless round steak

1/2 lb ground beef

5-6 lbs pork spareribs

1 1/4 lbs boneless, skinless chicken breast halves

Plum jam (or apricot preserves)

Can of refried beans (16 oz)

Can of chopped green chilies (4.5 oz)

Can of mushrooms stems & pieces (4 oz)

Can of no-salt-added tomato sauce (8 oz)

Noodles

[Also needed: Dijon mustard, soy sauce, honey, garlic, pepper]

Banana Pops (Dinner for Two Week 11)

Lunch: Artichoke or Cottage cheese veggie salad, Taco tidbits, Apples or Grapes

Dinner: Chow mein chicken, Broccoli or Rapini

Dessert: Banana popsicles

Artichoke Heart Salad

Drain a can of artichoke hearts and cut each heart into quarters. Drain a can of sliced ripe olives. Chop a green pepper. Thinly slice green onions. Combine artichokes, olives, 1/3 cup of green pepper, and 1/3 cup of green onions in a bowl. Add 3/4 cup of Italian salad dressing and toss to coat. Cover and refrigerate for at least 30 minutes. Serve with a slotted spoon.

Cottage Cheese Veggie Salad

Peel, pit, and chop a large, ripe avocado. Chop a tomato. Slice 1/4 cup of stuffed olives. Combine 3 cups of small-curd cottage cheese, avocado, tomato, and olives in a serving bowl. Sprinkle with 2 Tbsp of sliced green onions.

Chow Mein Chicken

This recipe yields one batch, but I usually double the recipe anyway because it’s so good!

Preheat oven to 350 degrees. Cook and cube two chicken breasts. Combine a can of cream of chicken soup, a can of chicken with rice soup, and a can of evaporated milk in a bowl. Stir in chicken. Transfer to a greased baking dish. Bake, uncovered, for 40 minutes. Stir. Sprinkle with a can of chow mein noodles. Bake 5-10 minutes. Add a drained can of sliced water chestnuts before baking for extra crunch, if you want.

Banana Pops

Cut a ripe banana into wedges. Combine 1 cup of vanilla yogurt, 1/2 cup of orange juice, and the banana in a blender. Cover and process until smooth. Pour into Popsicle trays or pour into small plastic disposable cups and insert Popsicle sticks. Freeze until firm, about 5 hours or overnight.

Taco Tidbits

Place 6 Tbsp of butter in a glass dish. Cover and microwave for 60-70 seconds. Add 3 Tbsp of taco seasoning. Stir in 8 cups of Corn Chex until evenly coated.

Microwave for 1 minute. Stir. Heat 1 – 1 1/2 minutes longer. Stir. Sprinkle with 1/4 cup of grated Parmesan cheese. Microwave for 1 minute. Stir. Heat 1 minute longer. Cool.

SHOPPING LIST:

Eggs or egg whites

Cottage cheese (24 oz)

Parmesan cheese

Vanilla yogurt

Orange juice

Bananas

6 apples

Grapes

Avocado

Tomato

Green onions

Green pepper

Broccoli

Rapini

Stuffed olives

4 boneless, skinless chicken breast halves

2 cans of condensed cream of chicken soup (11 oz ea)

2 cans of condensed chicken with rice soup (10.5 oz ea)

2 cans of chow mein noodles (3 oz ea)

2 cans of evaporated milk (5 oz ea)

Can of sliced water chestnuts

Can of artichoke hearts (14 oz)

Can of sliced ripe olives (2 oz)

Taco seasoning

Corn Chex

Cereal

Cornstarch

White rice flour

Tapioca flour

Cream of tartar

[Also needed: butter, sugar]

Tangy Pork Tenderloin (Dinner for Two Week 2)

Breakfast: Smoothie and/or Omelette

Lunch: Burrito, Reuben spread and cocktail rye bread and a Plum or Pommegranate

Dinner: Pork Tenderloin and Potatoes or Tuna Casserole and Beets

Two Meals One Pot [Take Two]

Combine 2 cans of chili with beans, 2 cans of drained mixed vegetables, 2 drained cans of whole kernel corn, 2 cans of diced tomatoes, 2 cans of green chilies in a pot, and 2 dashes of chili powder. Heat through.

a) Zap a tortilla in the microwave for 15-30 seconds. Scoop chili mixture onto tortillas and wrap up burrito-style! Add any leftover vegetables, beans, cheese, or toppings you have lying around, if you want to. It’s good with just the chili mixture too though!

b) Beat 2 eggs with a splash of milk. Spoon a couple scoops of chili mixture into a coated pan or a non-stick egg pan. After 30 seconds, pour the egg mixture on top. Do not touch it for one minute. Flip it over. If you have any leftover cheese, add it at this stage. Let cook for another mixture. Use your flipper to fold it in half and slide onto the plate.

Swiss Tuna Bake

  1. Preheat oven to 350 degrees. Combine 4 cups of cooked egg noodles, 1 1/2 cups of shredded Swiss cheese, 1 cup of mayonnaise, and a can of drained and flaked tuna in a large bowl. Spread 1/2 cup of seasoned bread crumbs into a greased baking dish. Spread noodle mixture over crumbs. Sprinkle with 1/2 cup more of seasoned bread crumbs. Bake, uncovered, for 20 minutes.

Tangy Pork Tenderloin

  1. Place 2 1lb pork tenderloins in a large Ziplock bag or shallow glass container. Combine 2/3 cup of honey, 1/2 cup of Dijon mustard, 1/2 tsp of chili powder, and 1/4 tsp of salt in a bowl. Set aside 2/3 cup. Pour remaining marinade over pork. Turn to coat. Seal or cover and refrigerate for at least 4 hours, turning occasionally.
  2. Drain and discard marinade. Grill pork, covered, over indirect medium heat for 8-9 minutes on each side. Warm the reserved sauce in a pot and serve with pork.

Reuben Spread

  1. Chop 1 lb fully cooked ham. Shred 4 cups of Swiss cheese. Drain an 8 oz can of sauerkraut. Combine ham, cheese, sauerkraut, and 1/2 cup of Thousand Island salad dressing in a glass bowl. Cover and microwave for 1 to 1 1/2 minutes, stirring once. Serve on cocktail rye bread.

Cherry Berry Smoothies

  1. Combine 1/3 cup of cherry juice, 2.5 oz of vanilla yogurt, 1/3 cup of frozen unsweetened raspberries, 6 seedless red grapes, and 1 tsp of sugar in a blender. Cover and process until well blended. Pour into a glass. Drink immediately.

SHOPPING LIST:

Vanilla yogurt

1.5 lb Swiss cheese

Eggs

Cherry juice

Cocktail rye bread

Seasoned bread crumbs

Tortillas

Seedless red grapes

6 plums

4 pommegranates

6 potatoes

6 beets

2 1lb pork tenderloins

1 lb deli ham

Frozen unsweetened raspberries

8 oz can of sauerkraut

2 cans of chili with beans

2 cans of mixed vegetables

2 cans of whole kernel corn

2 cans of diced tomatoes

2 cans of green chilies

6 oz can of tuna

Egg noodles

Vanilla whey protein powder

Oats

Chili powder

Thousand Island dressing

Dijon mustard

Mayonnaise

Baking powder

[Also needed: honey, salt, sugar]

Week 50

Shopping List:

Caramel ice cream topping

Chocolate ice cream

Malted milk powder

Pecans

Baker’s chocolate

Unbaked deep-dish pastry shell

6 tomatoes

Bacon

4 oz cheddar cheese

Mayonnaise

Blackberries

Bananas

Greek yogurt

Eggs

Walnuts

[Buy a 1/2 L of milk this week. Also needed: whole wheat flour, baking soda, salt, coconut oil, agave syrup or maple syrup, vanilla]

 

Breakfast: Doughnut and scrambled eggs

Lunch: Greek yogurt with blackberries and banana and 1/2 a sliced tomato drizzled with olive oil and balsamic vinegar and sprinkled with sea salt and pepper

Dinner: Tomato pie

Dessert: Chocolate malt

 

Banana Bread Doughnuts

Preheat oven to 325 degrees. Lightly coat the doughnut pan with cooking spray and set aside. Note: If you don’t have a doughnut pan, you can either make these “doughnut muffins,” or pour the batter into a bundt pan for one giant doughnut! 

In a large bowl, whisk together 1 cup of whole wheat flour, 1/2 tsp of baking soda, and 1/4 tsp of salt. Set aside.

In a medium bowl, combine 2 Tbsp of coconut oil, 2 ripe mashed bananas, 1/4 cup of agave or maple syrup, 1/2 cup of Greek yogurt, 1 lightly beaten egg, and 1 tsp of vanilla, and whisk until smooth.

Add the wet mixture to the dry mixture, and stir until just combined.

Now it’s time to fill the pan: Pour the batter into a resealable plastic bag (or a pastry bag). Cut off one corner of the bag, and squeeze batter into the prepared doughnut pan, making sure each indentation is about 3/4 full.

Top with 1/2 cup of chopped walnuts pieces, and lightly press them into the batter.

Bake for 14-16 minutes. Remove from the oven and cool in the pan for a few minutes, then carefully turn out into a wire rack and cool fully. (Note: Baking time will vary if using a different type of pan. Cook until golden and spring back when touched.)

 

Tomato Bacon Pie                                                 (This is one of my favorite recipes!)

Preheat oven to 350 degrees. Bake a deep-dish pastry shell according to package directions. Cool. Slice 3 tomatoes into 1/4 inch slices. Place tomatoes in the crust. Cook and crumble 10 strips of bacon. Sprinkle on tomatoes. Combine 1 cup of shredded cheddar cheese and 1 cup of mayonnaise in a bowl. Spoon over bacon in the center of the pie, leaving 1 inch around the edge.

Bake for 30-40 minutes. You may want to cover the edges with foil to prevent overbrowning.

 

Chocolate Malts

Combine 3/4 cup of milk, 1/2 cup of caramel ice cream topping, 2 cups of chocolate ice cream, 3 Tbsp of malted milk powder, and 2 Tbsp of chopped pecans in a blender. Cover and process until blended. Pour into chilled glasses. Sprinkle with grated chocolate, if desired.

Week 14

Shopping List:

Cream cheese

Dried thyme

Dried parsley flakes

Crackers (You probably have saltines leftover from last week, but get another box of a different kind so you have some variety for the spread we’re making this week)

Small broccoli florets (fresh or frozen) or asparagus

Envelope of hollandaise sauce mix or cheese sauce mix

8 oz of sliced deli turkey

8 oz of sliced deli ham

Sourdough bread

1 lb salmon fillet

Dill weed

Reduced-fat plain yogurt

Salt-free seasoning blend

Green beans

Cranberries

[Garlic and sugar also needed]

 

Breakfast: Oatmeal

Lunch: Sandwich, crackers with spread, and cranberries

Dinner: Salmon, rice, and green beans

 

Creamy Thyme Spread

Combine a package of cream cheese, 1 tsp of dried thyme, 1 tsp of dried parsley flakes, and 1 tsp of minced garlic in a bowl and mix well. Cover and refrigerate until serving. Serve with crackers.

 

Open-Faced Sandwich Supreme

(This recipes yields enough veggies, sauce, and protein for 4 sandwiches. You will have extra bread. It is absolutely imperative that you divide the sauce into four portions before you make it as hollandaise sauce cannot be reheated and cheese sauce is never as good the second time either. If you can eat 2 sandwiches at once, make half the sauce. If you are just doing one, make a quarter. Cook all the veggies the first time though so next time you make a sandwich, it’ll be faster)

Cook 3 cups of broccoli or 3 cups of asparagus in a small amount of water in a pot until tender and drain. Prepare the hollandaise sauce or cheese sauce according to the package directions (remember that you divided it!). Warm 2 oz of turkey and 2 oz of ham, if you want. Layer over a slice of toasted sourdough. Top with broccoli/asparagus and sauce.

 

Salmon with Dill Sauce

Preheat oven to 375 degrees. Place a 1 lb salmon fillet in a baking dish coated with nonstick cooking spray. Sprinkle with 1/2 tsp of dill. Cover and bake for 20-25 minutes.

Meanwhile, combine 1/2 cup of reduced-fat plain yogurt, 1/2 tsp of sugar, 1/2 tsp of salt-free seasoning blend, and 1 tsp of dill in a small pot. Cook and stir over low heat until warmed. Serve with salmon.

Week 9

Shopping List:

Orange juice

Vanilla yogurt

Bananas

Fresh or frozen blackberries

Onion

Worcestershire sauce

Boneless rump roast (4-5 lbs)

Bay leaves

1 lb ground beef

46 oz can of V8 juice

Envelope of onion soup mix

Pkg of beef ramen noodles

16 oz pkg of frozen mixed vegetables

Celery

Dates (I usually get a container of dried ones and add them to salads quite often)

[I always used coarsely ground pepper for everything. If you’ve been using finely ground, you’ll have to get the coarser stuff for the roast beef recipe]

 

Breakfast: Smoothie

Lunch: Soup, a couple dates, a banana, and a glass of orange juice

Dinner: Roast beef, potatoes, and celery

 

Beef Noodle Soup

Cook beef over medium heat in a large pot until no longer pink. Drain. Stir in V8 juice, onion soup mix, contents of ramen noodle SEASONING PACKET (hold off on the noodles for now), and frozen mixed vegetables.

Bring to a boil. Reduce heat and simmer, uncovered, for 6 minutes. Return to a boil and stir in the noodles. Cook for 3 minutes.

 

Supreme Roast Beef

Preheat oven to 325 degrees. Slice onion into rings and place in a greased shallow roasting pan. Rub 2 Tbsp of Worcestershire sauce and 4-5 tsp of coarsely ground pepper over the roast. Place over the onion and top with bay leaves.

Cover and bake for 1 3/4 to 2 1/4 hours. Discard bay leaves. Let stand for 10-15 minutes before carving. Thicken pan juices with flour to make gravy if you want.

 

Blackberry Banana Smoothie

Cut two bananas into quarters and freeze them. Combine 1/2 cup of orange juice, a big dollop of vanilla yogurt, 1/2 a banana (2 quarter-chunks), and some blackberries (like 3 or 4) in a blender. Cover and process until blended. Drink right away.