Category: Recipes

Loraine’s Cabbage (Mock) Spaghetti

Photo by David Yochim

What in the world is Mock spaghetti? Well, obviously it is not spaghetti which is really just a vehicle that carries the delicious sauce to our belly’s.

I am not normally a fan of cooked cabbage, but my beautiful wife Loraine discovered that if you chopped cabbage, cooked and drained it, and then added it to her homemade sauce, the cabbage did not impart too much flavor as, it was just a part of the flavor profile as a whole. It also has a soft texture to it just like spaghetti. This recipe might just be the perfect way to add cabbage to your picky eaters diet, and have them enjoy it. This meal is also perfect for the diabetic in your life as it contains zero added sugar and is low in carbs.

This recipe makes 8 servings:

Calories: 208   Carbs: 16.2 grams total  10.9 grams net   Fiber: 5.3 grams   Fat: 9.3 grams Protein: 15 grams

Ingredients:
  • 1 pound 93/3 ground beef
  • 1/2 cup chopped onion
  • 1 tbsp. crushed garlic
  • 3 tbsp. tomato paste
  • 28 ounces crushed tomatoes
  • 1.75 cup (1 can) diced tomatoes
  • 6 cups chopped cabbage
  • basil and oregano to taste
  • salt and pepper to taste
  • red pepper flakes to taste (optional)
  1. Chop the cabbage, place in a large microwave safe bowl and cook until done. Drain and set aside.
  2. Sauté the chopped onion in olive oil with crushed garlic until the onion is soft and then add in ground beef. Cook until beef is done, and then drain.
  3. Add in remaining ingredients, including the cabbage and let simmer for a half hour before serving.

This dish is as simple as it is delicious and healthy. Let us know how you like it!

Low Carb Pizza Casserole

4 oz. turkey pepperoni or your meat of choice

4 oz. cream cheese

4 large eggs

1/3 c. heavy cream

1/4 c. Parmesan cheese, grated

1/2 t. minced garlic

1/2 t. dried oregano

2 c. Parmesan, Asiago, Romano cheese blend

2 c. Mozzarella cheese

1/2 c. tomato sauce

Grease 13X9 dish (David prefers a bigger pan and thinner crust. You choose what you prefer)

Preheat oven to 385°.

Combine cream cheese and eggs until smooth. Add cream, 1/4 c. Parmesan, garlic and oregano and blend well. Sprinkle the cheese blend in bottom of pan and then pour the egg mixture over it

Bake 30 min. or until browned.

Spread tomato sauce over the crust. Top with pepperoni and the cover with 2 c. Mozzarella

Broil on low rack in oven until brown and bubbly.

Cool 15 minutes before cutting.

Makes 8 slices

Calories 306

Carbs 4.3 Net Grams

Protein 20.7 Grams

 

 

English Cucumber Salad

My beautiful wife made this English cumber salad the other day. This was the first time I have ever had English cucumbers, and I liked them pretty well. I am not one who normally eats raw cucumbers as I really just don’t care for their taste. But these were different, they are a little sweeter than the common cucumber.

English cucumbers were actually bred to create a cucumber without some of the more undesirable characteristics that this vegetable has, such as a tough outer skin, large seeds, and a bitter taste. They are also known as hothouse cucumber, burpless cucumber, seedless cucumber, and European cucumber.

After being dressed.

Healthy eating is not expensive!

We like to keep our healthy eating as simple and inexpensive as possible. Using fresh vegetables allows us to do so. This bowl of salad that yielded about 6 servings cost less than $6.00 US is filling enough you could make a small meal of it alone. But it pairs nicely with grilled chicken.

Ingredients:
  • 1 – English cucumber
  • 1/2 – red onion
  • 10 ounce – cherry tomatoes

Dressing:

  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1 tbsp. lemon juice
  • 1 tsp – Italian seasoning
  • 1 tbsp. minced garlic
  • salt and pepper
  1. Slice cucumbers and red onion to your desired thickness, then place in a large bowl.
  2. Halve the cherry tomatoes and add to the bowl.
  3. Combine all dressing ingredients in another bowl, and then add to salad and mix well.
  4. Salt and pepper to taste, then either serve right away or place in the refrigerator for a later meal. The longer this salad sits, the tastier it becomes.

Nutrition: 

192 calories per serving,   3.3 grams carbs,   18.4 grams fat,   0.3 grams protein,

Most of the calories in this salad come from the Olive Oil. Olive oil provides many health benefits and we recommend you add it to your daily nutrition.

Olive Oil Facts

From Healthline.com:

  • Olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking.
  • Extra virgin olive oil is loaded with antioxidants, some of which have powerful biological effects.
  • Olive oil contains nutrients that fight inflammation. These include oleic acid as well as the antioxidant oleocanthal.
  • Several large studies demonstrate that people who consume olive oil have a much lower risk of stroke, the second biggest killer in developed countries.
  • Extra virgin olive oil has numerous benefits for heart health. It lowers blood pressure, protects “bad” LDL cholesterol particles from oxidation and improves the function of blood vessels.
  • Consuming olive oil does not appear to increase the likelihood of weight gain. Moderate intake may even aid weight loss.
  • Both observational studies and clinical trials suggest that olive oil, combined with a Mediterranean diet, can reduce your risk of type 2 diabetes.
  • Olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased when combined with fish oil.
  • Extra virgin olive oil has antibacterial properties and has been found to be particularly effective against Helicobacter pylori, a type of bacterium that can cause stomach ulcers and stomach cancer.

 

 

Maple Glaze Pork Chops (sugar free)

This sugar free, Maple Glazed Pork Chop was quite the decadent dinner tonight. Yet despite the sweet flavor, there was zero sugar involved in making them. At David’s Way to Health and Fitness we adamantly believe we can still enjoy terrific foods as an integral part of our lifestyles. yet never feel any guilt or remorse after eating them. All of our delicious recipes are sugar free and healthy to eat.

While this glaze was fantastic on pork chops, it would also be excellent on grilled chicken or pork spare ribs. The garlic and ginger make a perfect complimentary flavor to the sweet maple syrup flavor.

Check out more of our recipes in Loraine’s Kitchen and let us know how you like them!

Nutrition per serving: Calories – 159, Carbs – 3.7 grams, Fat – 10 grams, Protein – 24.2 grams

Ingredients:

Glaze

  • 1/3  cup – sugar free maple syrup
  • 2 tbsp. tomato paste
  • 2 tbsp. soy sauce
  • 2 tbsp. cider vinegar
  • 2 cloves – garlic
  • 1/2 tsp. – ground ginger

Pork Chops

  • 1 tbsp. olive oil
  • 4 – 4 ounce pork chops

Instructions:

  1. Mix all glaze ingredients well in a bowl and set aside.
  2. Brown pork chops with olive oil in a non-stick skillet.
  3. Once chops are done, add sauce to pan and bring to a simmer for 3 to 5 minutes,         then serve with vegetables of your choice.

 

Norwegian Salmon

Another healthy dish from Loraine’s Kitchen. Tonight, she prepared Norwegian Wild Caught Sockeye Salmon for dinner which is paired with a baked potato and topped with a simple dill sauce.

A serving of salmon — 3 to 4 ounces — is about 200 calories. It’s very low in saturated fat and a good source of protein. It’s also one of the best sources of vitamin B12. It’s also bursting in potassium and other nutrients like iron and vitamin D.

The vitamin B12 in salmon keeps blood and nerve cells humming and helps you make DNA. But for your health, the true beauty of salmon is its wealth of omega-3 fatty acids. Most omega-3s are “essential” fatty acids. Your body can’t make them, but they play critical roles in your body.

Prep by coating salmon with olive oil, and then covering it with a mixture of salt and dried dill weed. Then place into the refrigerator to sit for an hour.

After an hour in the refrigerator, thoroughly rinse the salt and dill weed mixture from the salmon and place onto a cedar plank which has been soaking while the salmon is in the refrigerator.

Bake at 350* f for 15 to 20 minutes until done. Remove from oven and place tent a piece of aluminum foil over it while it rests for 10 minutes before eating.

The Dill Sauce was a mixture of mayonnaise, lemon juice and dill weed. Get creative and create your own flavor profile with these ingredients, or create a sauce of your own. The salmon is wonderful even without the sauce.

Healthy, Homemade Potato Chips

Another easy recipe from Loraine’s Kitchen.

Many of us who have, or have had weight control problems usually love our potato chips. They are a palatable treat that are difficult for most to give up. Unfortunately, most commercially available chips are not a healthy choice to make. Now, if you love potato chips, you do not need to feel as if you are sacrificing a food that you love. you can prepare these in less time than it takes to run to the store to buy a bag, and for a fraction of the cost. The best part is that you control the flavor and fat content. You can rest assured that you know what each and every ingredient will be.

  1. Wash your potatoes and then slice very thinly. This is where a mandolin type food slicer comes in handy. A mandolin will ensure an even thickness which helps with even cooking.
  2. Spray a microwave safe plate with a light spray type olive or canola oil. It does not need much, which is great for keeping the calories down.
  3. Place the potato slices evenly spaced on the plate, and top with a seasoning of your choice. You have complete control over the flavor and the sodium content of your chips.
  4. Microwave on high for about 4 minutes until done to your desired doneness.
  5. Once done, enjoy these healthy potato chips with absolutely no guilt.

The calorie content is 110 calories per one medium size potato. The calories from the oil will be minimum considering it takes very little to keep the chips from sticking to the plate during cooking. Loraine did not use more than a teaspoon of olive oil for a whole potato, therefore the total calories for this batch was about 150 calories and was enough for the both of us.

Eat the Damn Tater

Loraine’s Sugar Free Salad Dressing

Loraine found this easy and delicious salad dressing recipe the other day, then made it her own through a few modifications. The beauty of all recipes is that you can tailor anything to suit your taste and needs.

This dressing is great not only on salads, but also spread onto fish or a burger. It has a sweet tangy flavor accentuated, but not over powered by the onion.

I put the ingredients in my recipe builder for 26 – 2 ounce servings. You might like a little more on your salad or a little less. Either way, the calories are still quite low. Give us feedback and let us know how you like it.

Nutrition

32 calories

  Carbs: 1 gram

Fat: 2.7 grams

Protein: .1 gram

Ingredients

  • 1/2 cup – very finely chopped onion
  • 1 cup – No Sugar Added Ketchup
  • 1/2 cup – white vinegar
  • 1/3 cup – olive oil
  • 1 cup – water
  • 1 tsp – onion powder
  • 1 tsp – garlic powder
  1. Finely chop 1/2 cup of onion. A food processor works best for this.
  2. Add all the ingredients together, and stir until well blended.

Note: This dressing will congeal when refrigerated over night. All you need to do is heat it for a few seconds in the microwave and stir in a little water if needed. Enjoy!

Cabbage, Beef, Tomatoes and Mild Chili’s

Here is a hearty meal that is simple to prepare and inexpensive to prepare and a good healthy meal to feed your family for dinner. Cabbage is quite the super food and provides quite a good dose of nutrition. It’s outstanding nutrient profile is especially high in vitamins C and K. In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion and combat inflammation.

Cabbage is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system. In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds . Coupled with 24.9 grams of protein, this simple dish is quite the powerhouse meal.

This recipe serves four.

Nutrition:

211 calories per serving,

Carbs: 8.9 total grams carbs / 5.8 grams net,

Fat: 8.1 grams,

Protein: 24.9 grams

Fiber: 3.1 grams

Ingredients:

  • 1 small head of cabbage chopped, about 4 1/2 cups
  • 1 pound, 97/3 lean ground beef
  • 1 – 10 ounce can Rotel (tomato and chilis)
  • salt and pepper to taste

Instructions:

  1. Brown the ground beef in a skillet. If not using lean ground beef, be sure to drain off all the grease after browned.
  2. Once ground beef is browned, add chopped cabbage and Rotel on top, cover and let simmer about 35 to 40 minutes on low heat.
  3. Season with salt and pepper to taste and serve.

Fresh Green Beans with Cherry Tomatoes and Sweet Red Peppers

Photo by David Yochim

This is an excellent side dish we enjoy with chicken. But you can pair it about anything you like. In fact, it can even make for a meal in itself. Good food does not have to be complicated or time consuming to make in order to be as healthy as it is delicious. The best thing about foods like this is being low in calories and dense in nutrition, you can eat about as much of it as you want, which is a good thing for people like me who really enjoy eating, yet still manage our weight.

This recipe with chicken serves four people.

Nutrition

Calories: 253,   Carbs: 3.4 grams, Fat: 7.5 grams  Protein: 38.4 grams

Ingredients

  • 4 – skinless, boneless chicken breasts
  • 1 Tbsp. olive oil
  • 1/2 pound fresh green beans
  • 1 pint cherry tomatoes
  • 1 1/2 sweet, red bell pepper
  • salt and pepper to taste
  1. Brown chicken breast in a skillet with olive oil.
  2. Add remaining ingredients with chicken, cover and simmer until vegetables are tender and done to your liking.

Eating healthy at home is inexpensive compared to going out, and is certainly a healthier option for your family. The best thing about simple dishes like this, is you can get creative with your favorite seasonings to make it your own.

Chicken Caprese

My sweet Loraine’s Chicken Caprese recipe is most excellent and easy to follow. The final results are quite delectable to say the least. I believe it is one of my new favorite meals. And to sweeten the deal, it is not superhigh in calories, nor unhealthy ingredients.

I am sure you will enjoy it!

Nutrition per Serving

Calories: 514  Carbs: 14.1 grams, Fat: 32.8 grams, Protein: 43.7 grams

Ingredients:

  • 2 – 4 ounce boneless, skinless chicken breasts
  • 1 1/2 tbsp olive oil
  • 2 – cloves garlic, chopped
  • 1 – half pint cherry tomatoes, halved
  • 1 tsp – dried basil
  • 1/2 tsp – black pepper, or to taste
  • 1 1/2 ounce balsamic vinegar
  • 1 1/2 cup – mozzarella cheese
  1. Preheat oven to 400 degrees.
  2. Brown chicken breasts in 1 tbsp. olive oil. Remove from skillet and place in baking dish.
  3. Sauté garlic in same pan with remaining olive oil.
  4. Place remaining ingredients with sautéed garlic evenly on top of chicken in the baking dish, then top with mozzarella cheese.
  5. Cover with aluminum foil and bake for 18 minutes, then remove foil and bake for an additional 2 to 3 minutes until cheese has slightly browned.

This tasty meal is quick and easy and packed full of satiating protein.

Enjoy?