6 egg whites beaten

2 cups cut up red, yellow peppers and onion

1 med. zucchini, grated

1/2 cup grated fat free mozerella cheese

1 & 1/2 cups fresh spinach, chopped

1 cup crab delights, flaked (fake crabmeat)

Cook peppers, onion and zucchini in med. non stick pan till water is absorbed.

Beat egg whites

Heat large nonstick frying pan and spray with olive oil spray over medium heat.  Add egg whites in a thin layer.  When whites start to cook add the mozerella cheese.  When almost done add the rest of ingredients to center of pan, fold over and cook until all is hot.  Serve with whole grain bread.  This is great for dinner.


Submitted by beachlivin


Boneless, skinless chicken breast

Diced orange bell pepper

fresh or frozen peas

fresh corn on the cob, blanched and cut off cob

Other fresh veggies as desired

salt and pepper to taste

Grill chicken with salt and pepper until juices run clear.  While chicken is cooking mix veggies together.  Top chicken with veggies.


Submitted by Charlie

Just get a handful of fresh spinish and sautee it in heated olive oil until warm and cooked.  You can add sliced jalapeno if you like to. 

Pure in egg beaters (from a carton) over the top of spinish. You only need enougth to cover the spinish and peppers.  It is cooked in the same manner as you would cook an omelet. 

Sprinkel some sharedded  Parmesan chees on top.

  Cook over a medium heat, let the eggs get a little brown on the bottom. 

Flippe over the omelet and let the other side cook,  not for long.  Just enoght to cook the egg and melt the chees.  If you want you can turn the heat off  and the egg will cook itself with heat of the pan.

You can sever this as a hearty sandwich or with tost on the side.


Submitted by: Suzanne

Prep time: 10 minutes

  • Cook time: 15 minutes
  • Serves:4
  • 2 large avocados, cut and peeled
  • 3 Tbsp. freshly squeezed lime juice or lemon juice
  • 3-4 Tbsp. extra virgin olive oil
  • 1 Tbsp. minced scallions or green onion
  • 1 Tbsp. minced parsley
  • 1 teaspoon Dijon mustard or to taste
  • Salt and pepper to taste
  •  4 salmon fillets



1 Put avocado pieces and lime juice into a food processor or blender and pulse until blended. Slowly add olive oil, pulsing, until you reach desired consistency of sauce. Add minced scallions (or green onions) and parsley, pulse just until combined. Remove to a bowl, add mustard, salt and pepper to taste.

2 Coat the bottom of a sauté pan with oil, heat on medium high. Season both sides of the salmon fillets with salt and pepper, carefully lay the salmon into the pan, skin side down. Cook the salmon until about medium well, 4-5 minutes per side.

Serve salmon with avocado sauce

I do not believe in diets, I believe in eating clean all the time! Although it is completely normal for cravings to fade away after a few months of beginning this lifestyle, it is nice to have a treat once in a while-- a healthy treat! For breakfast, I normally have egg whites with spinach, but on rare occassions I am craving something different, something sweet! I came up with a recipe that resembles the texture, consistency, and taste of a pancake... But includes all natural, healthy ingredients.



  • 1 scoop of Protein Powder. Note: I have found that different brands of protein powders produce different texture "pancakes." Three I have found the work very well, in my opinon, are as follows:

1) Jay Robb Whey Protein ~ Vanilla

 2) SunWarrior Warrior Blend/Raw Protein plant-based ~ Vanilla

 3) Rainbow Light's ThinBerry Opti-Curb ~ Cinnamon Twist

  • 3 egg whites (you may add one more egg white if you want your pancake to have a more water-y texture)
  • 1 or 2 tablespoons of dry steel-cut oats
  • 1/8-1/4 cup of cottage cheese
  • 1/2 of a medium sized banana
  • A splash of almond milk for some healthy fat
  • And now! For the key ingredient... KALE! Simply put in a few leaves, you will not even taste them at all. If you do not have kale, use a handful of spinach.
  1. Put the protein powder, the egg whites, the oats, the banana, the almond milk if desired, AND the kale into a high speed blender. (I use the Vitamix)
  2. Blend until it forms a batter-like consistancy.
  3. Have a heated pan ready and waiting! Pour your desired amount into the pan.
  4. Watch it carefully, and flip it when it begins to bubble.
  5. You may top your protein pancakes with blueberries, strawberries, or even slices of the leftover banana!
  6. If you want to get a little more creative, add some raw almond butter, honey, or agave nectar!
This recipe is delicious and completely guilt free!
Don't go on a fad diet- just change your lifestyle to eating clean- you can still enjoy your food and make it fun and creative! :)
I really hope everyone enjoys this! Feel free to alter the recipe however you like. This is what I found works best, but you may omit the cottage cheese if you are allergic to dairy, etc.
Enjoy! Smile
Submitted by Knoph

Being that I am a native of Philadelphia, I love my cheese stakes, but I do not eat meat.

I make them with Portabella mushrooms.

2 medium Portabella mushroom caps will make one serving.

1. Clean the inside of the mushrooms with a spoon and wash.

2. Cut mushrooms into medium slices.

3. Chop some onions up and hot peppers if you want.

4. Saute onions and peppers in olive oil until they are soft or caramelized.

5. Add the mushrooms and cover until the mushrooms are soft somewhat firm.

For the sauce you can use a stir fry sauce like Korean Teriyaki stir fry sauce.

If you want a real spicy sauce use Szechuan Spicy stir fry.  House of Tsang makes the best stir fry sauce.

Use what every type of roll you want and low fat cheese.


Submitted by Suzanne


Seafood Paella


6 cups Seafood Broth (hot)

1 tsp saffron

2 lbs codfish (cut in bite size pieces)

12 lg sea scallops (cut in quarters)

12 shrimp (with the shells on)

1/2 cup soy chorizo (crumbed)

2 tbsp parsley (chop fine)

7 cloves garlic (chop fine)

2 tbsp sweet paprika

6 tbsp olive oil

1 onion (chop small)

1 red pepper (chop small)

1 green pepper ( chop small)

1 lg tomato (cut up small)

1 bottle pimentos

1 can black olives (sliced)

oregano  added to taste

In frypan

1)Brown the fish in 4 tbsp of olive oil, do not cook through and set aside.

2)Add 2 more tbsp of olive oil and cook the soy chorizo, set aside.


3) In large paella pan, add 4 tbsp of broth and saute onions, peppers,saffron

until soft, then add the tomato.

4)Now add the rest of the seafood broth, bring to boil, add fish and

scallops, but not the shrimp at this time.

5) Add the rice, simmer about 25 min until rice is cooked.

6) Now add Shrimp, and remove from heat when shrimp are cooked. Add chorizo when you add the shrimp.

7) Add Pimentos, and sprinkle with black olive slices.

8) Sprinkle with oregano to taste.

9)Cover for 10-12 min.


* You may need to add water to keep  the rice moist while you cook the



Enjoy with a fresh mixed green salad.


Submitted by jahra

2 lbs. red potatoes, cut into 3/4 inch chunks

4 eggs (yolks removed after cooking)


3/4 cup fat free plain yogurt

2 tsp. Dijon mustard (optional)

1 tbsp. plus 1 tsp. extra virgin olive oil

2/3 cup chopped whole green onions

3 tbsp. finely chopped flat leaf parsley

1/2 tbsp. finely chopped fresh tarraon

 Salt and pepper to taste

Place potatoes and eggs in a large pot.  Add enough cold water to exceed the top of potatoes by 2 inches.  Place the pot over high heat and add one tsp. of salt.  Bring water to boil and cook uncovered until potatoes are tender. approximately 20-30 minutes.

Drain potatoes and eggs in colander and allow them to cool.  Meanwhile, in a small bowl whisk together the yogurt and mustard.  Slowly whisk in the olive oil.  Add the onions , parsley, tarragon and stir until combined.

Remove eggs and transfer the potatoes to a large bowl  Peel eggs, remove yolks and cut egg whites into small pieces, add egg whites to potatoes in bowl.  Pour dressing over potatoes and egg whites.  Mix well with a wooden spoon breaking some of the potatoes so some of them are a bit mashed and ingredients are well combined.  Season to taste with salt and pepper.   Garnish with chopped parsley. Refrigerate for a least one hour or up to two days.  Makes 6 servings.

**When I don't have whole green onions I use 1/2 to 3/4  of cup grated yellow onion.  If your salad is a bit dry I sometimes add a tbsp.of low fat mayo to add a bit more flavor and moisten up, only if needed.  If you slightly mash some of the potatoes in this salad is gives it a creamier texture thus requiring less dressing/mayo.  Large chunks of potatoes seem drier and require more added fat and calories to be added for a similar result.


Sibmitted by beachlvin

2 tbsp   butter

2 lg         leeks (white and pale green parts only) -- if there are only small    leeks, use 4 or 5 small

2 lg         russet potatoes

1 qt.       low sodium chicken broth

½ cup    heavy cream

chives   chopped for garnish

In dutch oven over medium high heat, melt the butter and sauté the leeks until soft, about 3 to 5 minutes. Add the potatoes and stock and cook until the vegetables are cooked through and beginning to fall apart, about 15 to 20 minutes. Using an immersion blender, submerge in the soup and puree until smooth. If using a blender, ladle the soup into the blender and blend until smooth but with some small chunks remaining.  (You may have to do this in 2 batches.)   Add the cream and blend to combine, then check for seasoning and add salt and pepper to taste. Serve hot ladled into soup bowls and topped with some of the chopped chives.


Submitted by Buddy


Recipe Name Spinach Cornbread
Description breakfast of champions!!
Dish Type Side Dish
Difficulty Easy
No. of Servings 8
Preparation Time 20
Cooking Time 35
Ingredients 4 eggs, beaten
1 stick melted butter or margarine
1 (12oz) carton cottage cheese, sm curd
1 med. onion, chopped
1 (10 oz) frozen, chopped spinach,    thawed and drained very well
1 pkg. Jiffy cornbread mix
pinch of cayenne pepper
Directions Mix all together.  Pour into a prepared 8 x 8 inch pan (sprayed with non-stick cooking spray).  Bake at 375 degrees for about 30-35 minutes until golden on top.
Name Peggy 


Recipe Name Green Smoothie
Dish Type Drink
Difficulty Easy
No. of Servings 1
Preparation Time 5
Cooking Time 1
Ingredients 1 cup plain yogurt
1 banana
1 cup fresh spinach
1/2 cup pineapple chunks

Optional add ins:  1 tablespoon ground flaxseed
1 tablespoon flaked unsweetened coconut or 1/4 tsp coconut extract

Directions Combine all ingredients in blender and blend until smooth.
Name Mary Jo



Recipe Name Angel's Hair Spinach Soup
Description This is a delicious soup that you can eat with corn tortillas and homemade salsa.
Dish Type Soup
Difficulty Easy
No. of Servings 4
Preparation Time 10
Cooking Time 30
Ingredients Ángel hair nest
2 medium tomatoes
1clove garlic
2 spoon of oil
2 cups of spinach
5 cups of water or chicken broth
salt and pepper
red pepper flakes
Directions Blend tomates, garlic and a cup of water in the blender.
In a pot heat oil on medium heat and break in the angel hair nest.  Grill until light brown.
Put in the blended tomatoes, add 4 cups of water, salt and pepper and let it boil till angel hair is soft.
Turn off the stove, put in the spinach and cover pot for 10 minutes. Now it is ready to eat, add red pepper  flakes for better taste and enjoy!
Name Lolita

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