Sunday, August 31, 2008

today's muffin in a mug

added 1" of cut up banana, a tsp of chunky lo fat peanut butter, splenda and cinnamon.
should have added some davinci flavors but didn't think of it.
these things are HUGE! the camera wasn't nearby but  next time I'll get a pic for you. have eaten half so far and am getting full! that's a great feeling to see food on the plate and think, i cannot eat any more. 
If you try some different varieties of this, please post and let us know how they turned out for you!

Saturday, August 30, 2008

Muffins in the Microwave! yummmmy!

I just made one of the microwave muffins with the flaxseed meal. OMG is it gooooood!
did not have any fruit to put in it, next time banana would be great. i did put some davinci syrup in, a squirt of strawberry and a squirt of banana. would be good with peanut butter and a bit of sf jelly i bet!

The recipe is below but: 1/4 cup flaxseed meal (got at the piggly wiggly for $3ish a bag), 1/2 tsp. baking powder, 1 pack of splenda, 1 egg, sprinkle of cinnamon. mix it all in a microwavable mug, and cook it for 1 minute. and then let it sit, and tip it out of the cup; you may have to free it around the edges.

I just put on a tsp of 1/2 cal grape jelly juice just to give it a hint of flavor. sf would be better. I have only eaten HALF of it and im full already! i doubt i can finish it so will give the rest to Mark. 

Give it a try! I'll take a picture of it next time and post on here. 

Monday, August 25, 2008

Misc. WLS info and sources

Hi All!

Here is info on the stuff i had with me or mentioned. If i forgot something, please email me and let me know.

The book and web site i had talked about and you can reach the bulletin board from there; Debbie already joined, Bob and I

 were on there for a while.

the book is: Before & After Living and Eating Well After Weight

 Loss Surgery With 100 Low Carb High Protein Recipes for a Healthier, Happier, & Slimmer You by Susan Maria Leach


Protein Shakes: the protein shake i made was made with Matrix 5.0 5 pound bag of protein powder. I have it in vanilla, chocolate and the cookies and cream. It also comes in orange dream, and strawberry which I didn't care for either so sold to friends who loved it. I believe there is a new banana cream (as of 6-09)have not tried that yet.

i costs about $39 for the 5 pound bag. there are 70 servings per bag. you get 23 grams protein per serving.

The place I buy this is from they have $4.99 shipping on any size order.


When I make a protein shake: I add sugar free pudding to the matrix and water. you can use milk but its extra calories and some extra protein. i ONLY use water and ice. The pudding i like best is the white chocolate. i have also used banana, cheese cake (tho this doesn't blend fully all the time), chocolate fudge flavors. I usually use a full scoop and a half scoop of matrix protein powder per large blender bottle and mix about 20 oz of water. OR i use my Magic Bullet i think its 16 oz when finished with the ice and water.


Oh Yeah Bars --protein bars--they have 3 flavors that I have tried:

Chocolate and Caramel (they call it milk but to me is not milk choc but not dark but i think in between. I "think" it gave me the runs but not 100% sure (sometimes you have to figure out what you ate and what set you off)

Peanut butter and strawberry * I like this one 2nd best

Vanilla and Carmel * I like this one best

12 bars for $17.89 at and 22.99 at These are the 3 oz bars. they also have smaller ones. they have 26 to 28 grams protein in the whole 3 oz bar. GNC sells them but were more expensive if memory serves.

BB has all 3 types, vita only has peanut butter/peanuts/caramel and the choc/caramel that i have. There are also smaller bars at BB.

When i have this i will eat the whole bar as a meal substitute, which isn't too often, but if i need a pick me up, 2 bites is enough! they are BIG bars!

they contain nuts so if you have nut allergies don't eat them. I keep them in my purse as an emergency food if i don't have other options.


the protein bullets are 42 grams protein but $30 for the 12 of them thru BB and not avaiable thru vita. they are 3.1 ounces, i still haven't had one. they are $2.50 each so im saving them as they are costly. they come in 4 fruit flavors.


The shaker/blender bottle I have found cheaper at GNC. is the manufacturer, and from them if you buy any 3 there is free shipping. so i get 3 at a time. they make great gifts for anyone, not just wls folks. mixing salad dessing, eggs, pancake batter, gravies, etc. the ball is surgical stainless steel. all parts are dishwasher safe. they have 2 sizes, regular 28 oz ($8.99) and mini 20 oz ($8.49) i think the size is a bit misleading, i think they are also counting the lid up top. will have to measure to see. i have both sizes and use both sizes. However GNC is $5ish if memory serves.


the popcorn seasonings are from Kernel Seasons.

someone on susan' bb recommended it to me cuz i wanted ranch flavor. they had a special where you buy 12 and free shipping. so i got 12, 3 ranch and a couple duplicates of others. i have apple cinnamon, choc marshmallow, ranch, parmesan and garlic, white cheddar, nacho cheddar, bbq flavors. they had a couple others.


the Davinci bottles of sf syrup! i love these I have about 15 on my counter, it looks like a bar LOL they are from the manufacturer $7.99 reg price.

each month they have $1.00 select flavors. make sure you get SUGAR FREE! they have regular with sugar in many more flavors but i think there are 30 sugar free. pumps are $2.50. each squirt is 1/4 ounce. and i use a squirt of amaretto and one of raspberry in a 32 oz container of water and the walmart brand of the crystal lite orange drink mix. thats ALL i drink. ok sometimes i do pink lemonaide with splenda or ice water but 90% of my fluids im guzzling is the amaretto/rasp/orange mix. I buy the big containers at walmart of the drink mix i think they are $1.50 for 6 tubs that make 32 oz each. i buy a dozen containers at a time. ** That's 192 ounces for $1.50!!! 192 oz is the size of 16 cans of soda!

The davinci syrups you can find at other places, someone told me tj max but i didn't find any at the one i went to. they do not ship (the manufacturer) in winter so the bottles would freeze but i only had to wait a week or so when it was the coldest this past winter)


the chips i had kays naturals:

10 grams protein per bag its a 1.75 oz bag.

i got the parmesan chips and have tried the wasabi, they have a bite (hot flavor!) and i think i tried the cinnamon toast pretzel sticks. i used the parmesan chips the other day instead of bread crumbs on tilapia.

Protein drinks for WLS (and the pb cookies)

Protein Peanut Butter Cookies--These are sooo yummy and have protein we need, don't go overboard on eating them tho!

1 cup reduced fat chunky peanut butter

1 cup splenda

1 egg

1 tsp vanilla or any flavor of davinci sf syrups

1 tbsp warm water

recipe can be doubled

Mix together, roll into balls, drop on cookie sheet and press down with fork.

Bake at 350 for about 9 minutes.



this recipe created by Angee

1 scoop vanilla protein powder

1/2 cup water

1/2 cup milk

6 ice cubes

1 tablespoon cream cheese

1 tablespoon sf cheesecake flavored instant pudding mix

2-3 frozen strawberries

Whiz in a blender until smooth.



1 1/2 cups chocolate or mocha protein shake (made from powder and water or Labrada chocolate)*

1 tablespoon chocolate sauce*

1 tablespoon vanilla syrup*

1 tablespoon creme de menthe syrup*

2 ounces espresso or very strong coffee - optional

1 tablespoon whipped cream

2 teaspoons finely ground Oreo cookie crumbs

Mix well. Garnish with whipped cream and crumbs. Serve hot or cold.


Protein Pudding

16 oz container cottage chees (fat free or low-fat-- I used low-fat)

1 pkg chocolate sugar free instant pudding (any flavor will do)

1 scoop vanilla whey protein

4 tblsp. skim milk

1 tub lite cool whip

Mix first 4 ingredients with a blender (We had to add more milk). Fold in cool whip.

Cover and chill for at least 2 hours. Makes 4 servings.

150 cal and 25 grams protein per serving

I thought it sounded kind of gross, but it is wonderful!


Chocolate Covered Banana Protein Drink

It's not really a banana.

I use 4 oz skim milk (water is fine too to avoid the calories of milk)

two scoops chocolate whey protein,

one teaspoon sugar free banana pudding mix.

40 g protein, creamy and yummy without all the carbs from a real banana (but a 1" piece of banana will not hurt you :)

Main meals for WLS

main meals for wls


One 8-ounce pkg. fat-free cream cheese

1/4 cup finely shredded carrot

1/4 cup finely shredded zucchini

2 tablespoons dried NSA cranberries, chopped

1/2 teaspoon dill weed

Pinch of garlic powder

Kosher salt and black pepper to taste

Six ounces roasted turkey breast, deli sliced

In a small bowl combine cream cheese, carrot, zucchini, cranberries, dill weed, and garlic powder. Season with salt and pepper if desired. Place 2 tablespoons of cream cheese mixture onto each slice of turkey. Roll up tightly and wrap in plastic wrap. Allow to chill for two hours. Makes six servings.

Per Serving: 82 Cal; 10 g Protein; 1 g Tot Fat; 7 g Carb; 0 g Fiber; 6 g Sugar; 578 mg Sodium


Moistest Grilled Chicken

Soak chicken in lemon juice for 30 minutes

Drain off lemon juice and pat dry

Salt and pepper both sides

Minced garlic (from a jar) rubbed into both sides

Brush BBQ sauce on both sides (low carb, low sugar)

While cooking turn often and baste with more bbq sauce.

Trust me this works! Every person who has ever had my grilled chicken always comments on how moist it is. Also, chicken on the bone cooks faster and more evenly on the grill.



2 lbs breakfast sausage/ground turkey

1 lb ground beef or ground turkey

1 lb cheddar cheese, shredded

1/4 cup dried onions

1/2 tsp sage

1/2 tsp marjoram

3 eggs



Place all the ingredients in a large mixing bowl and use your hands to mix them together. Add salt and pepper in moderation, more pepper than salt. Once mix is all combined, form into 1 - 1 1/2 inch balls and place on cookie sheet. Bake for 10-12 minutes at 350 degrees, or until cheese has melted a bit out of the balls and onto the sheet. Remove from sheet and drain. Makes about 50 balls.



Vegetable cooking spray

1 pound firm white fish fillets such as talapia, or halibut

1 tablespoon butter

1 tablespoon flour

3/4 cup milk or fat-free half & half

1 teaspoon lemon pepper

1 1/2 cups grated cheddar cheese

Preheat oven to 375 degrees and coat a long baking dish with cooking spray. Pat fish dry with a paper towel and place in a single layer in baking dish. In a small saucepan melt butter over medium heat. Add flour and cook for one minute. Add half & half, lemon pepper and bring to a boil, stirring constantly until thickened. Spoon mixture over fillets. Bake for 10 minutes. Remove fish from oven and sprinkle with cheese, continue baking for 10 minutes more or until fish flakes easily with a fork.

Makes 4 servings. Per Serving: 264 Cal; 26 g Protein; 11 g Tot Fat; 5 g Carb; 0 g Fiber; 0 g Sugar; 325 mg Sodium



2- 6oz cans or foil packs of tuna or salmon, drained

2 eggs

2 TBSP. onion, chopped fine

2 oz cheddar cheese, shredded

salt and pepper to taste

pinch Old Bay seasoning

If carbs aren't a problem for you - you can also add:

1/4 cup celery, chopped fine and

1/4 cup green pepper, minced (I omit both these and its still great)

Mix all ingredients and spoon into 6 well- greased muffin cups. Bake at 350* for 30 minutes until puffed , set and brown around the edges.

Makes 6 servings. Can be frozen. Doubles easily

Per serving: 109 Calories; 8g fat; 12g protein; 1g carb; trace of fiber; 1 net carbs



Vegetable Cooking Spray

1 pound ground beef OR 1 pkg. Morningstar Crumbles

1/4 cup chopped onion

1/4 cup chopped green pepper

1 tablespoon olive oil (IF USING VEGGIE MEAT)

1/2 teaspoon oregano

1/4 teaspoon Adobo seasoning OR 1 teaspoon Taco Seasoning

3/4 teaspoon salt

1/4 teaspoon fresh black pepper

1/3 cup crushed cheese or buttery crackers (OR bread crumbs)

One 6-ounce can tomato soup, undiluted

Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside. Over medium-high heat brown meat or veggie meat (with olive oil) and onion and peppers. Drain if using beef. Stir in oregano, Adobo, salt, black pepper, cracker crumbs, and soup. Pour into the greased pie plate. Set aside.


1 egg, beaten

1/4 cup milk

1/2 teaspoon salt

1/2 teaspoon dry mustard powder

1/2 teaspoon Worcestershire sauce

2 cups shredded Cheddar cheese (or any variety you like)

In a small bowl mix together the egg, milk, salt, mustard powder, Worcestershire sauce, and cheese. Pour over the burger mixture, spreading cheese to cover top completely. Bake for 30 minutes or until topping is set and golden. Makes 10 servings.

Per Serving: 318 Cal; 20 g Protein; 20 g Tot Fat; 6 g Carb; 0 g Fiber; 2 g Sugar; 297 mg Sodium

This is a basic could add any sort of veggies, different meats, interesting cheeses to make it new. Think of your favorite burger and put those ingredients in. I topped mine with spicy ketchup and dill chips. I've thought that a Teriyaki one with pineapple and red onions would be yum. A Cowboy burger with some pinto beans mixed into the meat and BBQ sauce slathered on top under the cheese. How about some blue cheese crumbled in and roasted garlic. Or do a Greek olive/feta combo. Use your imagination, kids!

Serve this with a fresh and crispy green salad and the family won't miss the BUNS!



Roasted tilapia in a bag (like at Red Lobster) Lay out a sheet of parchment paper (available in your grocery store with the aluminum foil) in a cake pan. Place a few veggies (parboiled baby carrots, various colors peppers, squash, zucchini, onion, etc.) on the parchment paper. Sprinkle a little seafood seasoning on the veggies. Place your defrosted filet on top of the veggies. Rub on a teaspoon of olive oil then sprinkle more seafood seasoning on the fish. Lay another sheet of parchment paper on top and roll the two sheets together to enclose all the food. Bake for 20-30 minutes (depending on how much food is in your bag) on 350F. When you take it out of the oven, let it sit for a couple of minutes before opening the bag.

Pan fried tilapia Add 2 fat pats of butter and a teaspoon (or so) of seafood seasoning (I like McCormick's seafood rub) to a skillet. Low fire to melt butter and mix the seasoning in with the butter. Place your defrosted tilapia filet in the skillet and raise the heat to medium low. Cook, turning fish and covering with seasoned butter until fish flakes.

We get shredded parmesan cheese (which is now my all-time substitute for bread crumbs). First dip the fish in lemon juise then coat both sides with parmesan and a few spices (rosemary, salt, pepper, marjoram, a few others...whatever u like really). Put in a baking pan and surround with slices of zuchinni, tomato, onion, and mushroom. cover the veg with another thin layer of the parm/seasoning mixture and then bake! ta-da! fish. veg. no carb! hurray! and soooo tastey!


Tuna,Chicken (ground) or Turkey (ground) Burgers

6 oz. can solid white tuna packed in water, drained

¼ cup grated parmesan cheese

1 large egg, lightly beaten

½ cup finely chopped onion

½ cup finely chopped celery

1 tablespoon lemon juice

1 ½ teaspoons horseradish

1 clove garlic, minced

¼ teaspoon pepper

Cooking spray

I don't use half of the ingredients. I just kind of make it like I do my meatloaf. Just add whatever you feel like.

I put them on my George Foreman for about 7 minutes to make sure all meat is cooked.


Nacho Burger

1 pound lean ground meat (beef, turkey or chicken - I prefer beef)

1 large egg

1/2 small onion, diced fine

2 tsp. garlic powder

1 or 2 tsp. Taco Seasoning, more or less to taste (I like Lawry's or Schilling's in the foil packets)

1 1/2 to 2 cups salsa

1 small can chopped black olives

2 cups of Kraft Mexican Shredded Cheese (or you can use Velveeta I do)

This takes two baking pans.

Mix together ground meat, egg, onion, garlic powder, and taco seasoning until well blended. Form into 6 equal sized patties, pressed to about 1 inch thick. Place on a wire wrack (like a cake cooling rack) in a baking pan. Bake at 350 degrees for about 20 minutes. Remove burgers from the wire rack and place in the second (clean) pan directly on the bottom of the pan (no rack). Pour salsa over the top of the burgers, sprinkle with black olives and bake an additional 20 minutes. Top with cheese and toss back in the over for 10 minutes until cheese is melted and bubbly.



Someone emailed me and asked for this recipe. The title is a little deceptive.....doesn't really taste like fajitas but it's good, high protein and goes down the banded tummy easily (three important features nowadays, right?). Also freezes very well.

(use a large crockpot.....this makes a lot of food)

3 lb. lean boneless roast (coat both sides with chili powder and place in bottom of crockpot)

Layer the following items in order on top of the roast. Do not stir until done.

1 large onion, chopped

2 1/2 C uncooked red beans (pinto beans)

2 cans Rotel tomatoes, chopped

1 can cream of mushroom soup

1 can chopped green chili peppers

1 can jalapeno peppers (optional)

1 1/2 t. oregano

2 t. salt

1 C water

Cook on low for 12-14 hrs......depends on your crockpot. (You may need to add a little water during cooking if your crockpot is hotter than some....just make sure you have enough water to cook the beans!). Stir when done and shred roast with a long pronged fork.

I serve it with tortillas, pico de gallo, guacamole, sour cream, shredded cheese.....all the regular tortilla trimmings....for other people, but I eat mine more like a casserole with the trimmings on the top.


WLS Sloppy Joes

I browned a pound of extra lean ground beef, and drained off the fat. I browned it slowly so it would not get dried out and hard to eat. Then I added the packet of sloppy joe seasoning, 1 can of green chilies, 1 can of black beans (i drained and rinsed them three times so it was only the beans and not the sauce that's usually in the can with them), 1 can of tomato paste, and about 2 1/2 tomato paste cans of water. I also threw in some salt, freshly ground pepper, and garlic powder.

My best friend ate hers on an onion roll I browned in the oven, and we both put a piece of sliced cheese on top. (I just ate mine from a bowl with a spoon.)


WLS Stew or Fart-o-rama Bean Stew (Laurel's name for it LOL)

(I got this off one of the boards im on, or here, i can't recall where but it is soooo good. I just made some today and doctored it up a wee bit with some shredded parmesan cheese) Laurel's notes are by the * behind ingredients.

This will help you flush out your system and jumpstart weight loss and acts as a natural laxative. It's healthy, delicious and filling. It also helps to avoid starvation mode and packed with good carbs and proteins!

1 can Lima beans *(i could not find these at our store, so i skipped them)

1 can Pinto beans

1 can Kidney beans

1 can White navy beans *(i used great northern beans as we had no white navy, probably the same things)

1 can Butterbeans 1 can diced tomatoes, choose your flavor

2 cans spicy V8 juice *(i used the 12 oz cans, 1 reg and 1 picante, not sure what size they meant tho)

1 entire large cabbage - chopped/shredded into bite size pieces. *(i only used 1/2 of the cabbage but they have the shredded coleslaw i a bag that has carrots and next time that'll be my choice)

2 large potatoes, skinned, chopped. *(our dietitian said not to add this as we don't do starches on our program)

1 large onion

2 small cans of mushrooms (or 1 large tray of fresh) *(i used 1 can or skip)

1 can green chili's diced (mild, med, hot, your choice) *(i skipped this cuz im not into chilis)

1 lb lean ground turkey meat

2 precooked chicken breasts or thighs, diced -or- any other type of MEAT leftovers on hand. Sausage? Pork? etc. *(i grilled 3 chicken breasts, saved 1 for a meal later and chopped the other 2 up with my pampered chef chopper)

2 table spoons of minced garlic, or 8 fresh cloves

2 table spoons low carb ketchup *(didn't find at store, didn't add, tasted fine without)

Various seasonings, salt, pepper, garlic, MzDash, Onion Salt, tobassco, etc. *(I used salt, pepper and some garlic salt)

You can also replace all the canned beans with a bag of 15 beans variety if you feel like cooking from scratch! Ava

Grab a LARGE pot (big and deep enough to hold ALL the above indredients) and use it to brown turkey meat, garlic (if it's minced) and chopped onions with dry seasonings of your choice. Drain what little grease there might be.

In the same pot, add the diced potatoes, garlic cloves (if it's fresh) and cabbage, about 3 cups of water, and the V8 Juice. Boil for about 20 minutes, giving the potatoes a chance to cook.

Then add ALL remaining ingredients, just dump them in. If you used fresh beans, add them "cooked" to the pot. If you're using canned beans, just open the cans and DRAIN the juice first. Add the entire can (with juice) of chilis, tomatoes, etc. You might have to add a little more water, to keep it from cooking out, also don't be afraid to SEASON it. Seasoning is our friend, and since you'll be eating this soup for several days, 2 to 3 times a day, you want to make darn sure you LOVE the way you've seasoned it.

*(I kept it on simmer for about an hour and half before i had lunch)

About the 3rd day of eating this, I try to add a new twist to it, to change up the taste again. Maybe a can of corn? Or some black olives? (*no corn for me)

Or a little bit of shredded cheese? Sour cream... etc. The CORE blend of ingredients always seems to jump start my weight loss. This is ALL I eat, 3 or 4 times a day until the pot is empty, normally lasts about 5 to 6 days. I also drink lots of water during this time.

Nutrients per 1 cup serving: Calories 280, Protein 25 gr, Fat 5 gr, *Net*Carbs 19 gr (from good [bean] carbs, after deducting 9 gr of fiber)

*Again i highly recommend this to try. im gonna make it for our church soup supper this fall.



2 tablespoons olive oil (if using meat sub or ground turkey)

1 pound ground beef or turkey OR 1 pkg. Morningstar Crumbles

1 medium onion, chopped

2 cloves garlic, minced

1 teaspoon Splenda

One 16-ounce can chili beans, undrained (NOT chili, just chili-seasoned beans)

One 15-ounce can kidney beans, undrained

1 cup frozen corn - optional

One 10-ounce can tomato soup, undiluted

2 cups water

Two 14-ounce cans peeled and diced tomatoes, undrained and pureed

One 4-ounce can diced green chiles

One 4-ounce can sliced olives

One 1.25-ounce envelope taco seasoning

2 teaspoons chili powder OR to taste

If using hamburger: In a large saucepan brown hamburger until just no longer pink, breaking it up with a wooden spoon into small chunks. Remove from pan and drain grease, reserving 1 tablespoon. Saute the onions and garlic with the Splenda in reserved grease, until onions are soft and golden. Return hamburger to the pan.

If using veggie meat or turkey: In a large saucepan heat the olive oil over medium heat. Saute the onions and garlic with the Splenda until onions are tender and golden. Add turkey or crumbles and saute until turkey is no longer pink, breaking into small chunks.

Add to the meat/onion mixture the chili beans, kidney beans, corn, tomato soup, water, tomatoes, green chiles, olives, taco seasoning, and chili powder. Bring to a boil. Reduce heat to low and allow to simmer for 1 1/2 - 2 hours, stirring occasionally. Serve with your choice of toppings, such as tomatoes, avocados, shredded cheese, sour cream, etc. Makes 12 servings about 1 cup each.

Per serving: 241 calories, 13 protein, 25 carbs, 11 fat, 6 fiber, 800 sodium (this does not include toppings)


Pizza Omelet

2-3 eggs

black pepper

fresh chopped Italian herbs of your choice

olive oil spray

grated mozzarella

Your favourite LC pizza toppings

Beat eaggs with black pepper and Italian herbs

Heat an ommeteet pan until it is HOT, then spray with olive oil.

Pour egg mixture into pan, tip to coat, add pizza toppings and cheese.

Turn off the heat and wait for cheese to melt and omelette to set.

Fold over and eat!


Fried Chesse

Slice Mozzeralla chesse into 1/4 inch slices

Bath in a wash of one egg

Roll in grated parmesan cheese, seasoned with basil and garlic

Broil in the oven.

Serve on a bed of hot tamato sauce


Mock Mexi Muffins

I fried up some hamburger (ground turkey im sure would work fine), added some taco spices (was out of cumin so just some garlic pwdr and chili pwdr). I spooned into muffin tins and then added a few shreds of cheddar and a teeny slice of purple onion. Then add some beaten eggs (which I dilute with some water) and bake. I spooned the mexi-buger into the muffin tins and then poured the beaten egg/water mixture over top...then baked. So yummy


Homemade Cheese Crisps

I use a small nonstick omelet pan. It is important to use nonstick, don't use any oil. Sprinkle cheese (I use the italian cheese blend, and also jack cheese) to cover the bottom of the pan, not too thick, just a nice cover. Heat over med-med high heat, the cheese will bubble. I use this time to "clean up" the edges. Add several pieces of pepperoni, or one of the large slices. Keep lifting gently around the edges and when it gets nice and brown underneath, use a spatula to start "rolling" it up. Roll it all the way up, remove from the pan and cool. I blot any additional "grease" off because it makes them easier to eat. I am glad I can only make one at a time because I could eat WAY too many of these! You can also let it cool and then slice it up into "bites". They are especially good with chicken parmesan and you can use the "stick" to scoop up the extra sauce. Also really good with a side of marinara.


These are great for when you don't have time to cook. Make ahead on the weekend and eat them all week.

1 pound of hamburger (low fat)

1 can of french cut green beans

2 c. of shredded cheddar cheese

muffin tin

Divide the hamburger into 12 muffin cups. Press the hamburger against all the sides and bottom of the muffin cups. Fill inside of hamburger cups with green beans. Add a tablespoon of cheese. Bake at 350 degrees for 30 minutes. Remove from oven and cool. Store in baggies. (or some other container) To heat, microwave for 20 - 30 seconds on high. Great for lunch or quick dinner. Makes 12.


Creamy Potato Chowder or Broccoli Chowder(soft-regular stage)

3 T. olive oil

3 T. butter

1 sweet onion, diced

2 carrots, shredded

5 T. flour

1 t. salt (to taste)

1/2 t. nutmeg

1/2 t. black pepper

3 c. (FF) Half & Half OR milk

1 (15oz) can chicken broth OR 2 cups homemade

5-6 c. diced potatoes (more if you like it really thick with stuff!!) OR 5-6 cups chopped fresh broccoli

In a large stockpot, heat oil and butter. Add onion and carrots and let simmer away on medium-low until onions are soft (15 minutes). Add flour and seasoning and stir well. Add remaining ingredients. Simmer over LOW heat for about 2-3 hours, stirring frequently. The long simmer makes it nice and thick and lets the flavors meld wonderfully!!! Don't be impatient! 10 servings

With fat-free half & half: Per Serving: 199 Cal; 4 g Protein; 9 g Tot Fat; 26 g Carb; 1 g Fiber; 5 g Sugar; 249 mg Sodium

With regular half & half: Per Serving: 250 Cal; 5 g Protein; 16 g Tot Fat; 23 g Carb; 1 g Fiber; 1 g Sugar; 175 mg Sodium


The easiest one is Chicken Mama (I stole this from Paulas Deen's Chicken Georgia and sort of adapted it).

Take some boneless skinless chicken thighs, frozen is even OK.

Put a little oil in a big skillet that has a lid; brown the chicken thighs, dump some canned tomatoes over them (1 or 2 cans, depending on how much chicken you have -- it should be juicy).

Add seasonings, turn the heat to simmer, put the lid on and go away for 20 minutes or so.

You can make this Mexican with the tomatoes that have chilis in them and some jalapenos, you can make it Italian with basil and regular diced tomatoes, you can make it pizza flavor with oregano and italian tomatoes, goulash with paprika and plain tomatoes, etc. etc...

When the chicken is done (how long depends on whether it was frozen when you started, obviously), put a whole lot of grated cheese over the top, cheddar for the Mexican, mozzarella for the pizza flavor, etc., and put the lid back on for a couple of minutes until the cheese melts.

. Eat! I usually make rice for my kids to have this over, I just eat it in a bowl with the cheese and tomato sauce over the chicken.


Another one is crockpot pot roast -- put a big ol' hunk of cow in the crockpot in the morning, chop up some onion and carrot if you feel like it, dump over all that some combination of "flavorful liquids" -- v-8 juice, red wine, beef stock, water and a bouillon cube, whatever sounds good. Put the lid on, turn the cropckpot on, go to work! Eat when you get home, with starch for the family if they want it. The broth is good just by iteslf, too...I always make mine really juicy!

Both of these freeze really well in those 1-cup gladware containers too, so you can have your very own frozen entrees that you know are high-protein and good for you!!


WLS dessert recipes

Peanut Butter Cookie recipe is in the protein recipe section!



3 small pkg sugar free jello - any flavor or combo

One 8-ounce pkg cream cheese, softened

1 cup whipping cream

3 tablespoons Splenda

1 teaspoon vanilla

Assorted fresh berries

Make one box of jello according to directions. Pour into a 9x13 inch glass pan or into a trifle dish. You can add fruit to this layer if you want. Place in fridge and let set up completely.

In blender or food processor place another pkg of jello powder. Add the boiling water and - carefully holding the lid down so that the hot water doesn't blow the lid off the blender - whiz it up till dissolved. Add the cream cheese and whiz until smooth. DO NOT ADD THE REMAINING WATER. Pour the cheese mixture over the top of the set jello. Return to fridge and chill until set.

Make the remaining box of jello according to directions and slowly pour over the set cheese mixture. Add fruit if desired. Return to fridge and set completely.

In a small bowl beat the cream, Splenda, and vanilla until soft peaks form. Spread over the last set jello layer. Garnish with fresh can even make a flag design!!


Cookies & Cream Freeze 30 min Total Time:3 hr 30 min Makes:12 regular servings

8 squares (4 ounces) Valor Dark Chocolate

14 Murray's chocolate sandwich cookies

1 pkg. (8 oz.) reduced fat cream cheese

1/4 cup Splenda

1/2 tsp. vanilla

1 tub (8 oz.) COOL WHIP Whipped Topping, thawed regular is fine in stuff like this, but sugar free if you feel more comfotable

MELT chocolate as directed on package; set aside until ready to use. Line 8-1/2x4-1/2-inch loaf pan with foil, with ends of foil extending over sides of pan. Arrange 8 of the cookies evenly on bottom of pan. Crumble remaining 6 cookies; set aside.

BEAT cream cheese, sugar and vanilla in medium bowl with electric mixer until well blended. Stir in whipped topping. Remove about 1-1/2 cups of the cream cheese mixture; place in medium bowl. Stir in melted chocolate.

SPREAD remaining cream cheese mixture over cookies in pan; sprinkle with crumbled cookies. Gently press cookies into cream cheese mixture with back of spoon; top with chocolate mixture. Cover. Freeze 3 hours or until firm. Remove from freezer about 15 min. before serving; invert onto serving plate. Peel off foil; let stand at room temperature to soften slightly before cutting to serve.


Orange Dream Cheesecake

standard graham cracker crust

2/3 c. boiling water

1 pkg. sf orange jello (4 serving size)

1 c. cottage cheese

1 (8oz) pkg cream cheese

2 T. Splenda

1 (8oz) tub Cool whip

Stir boiling water into jello and dissolve completely. Cool 5 min. Pour into blender/food processor container. Add cheeses and Splenda, cover and blend until smooth. Pour into large bowl and fold in whipped topping. Pour into crust and chill for 4 hours.


Pineapple Cheesecake

standard graham crust

2 (8oz) pkg cream cheese, softened

1/3 c. Splenda

1 (20oz) can crushed pineapple in juice, undrained

2 c. heavy cream

1/4 c. Splenda

1 t. vanilla

Beat the cheese, 1/3 c. splenda and half the pineapple until well mixed. Beat in reamining fruit. In another bowl beat the whipping cream, remaining splenda and vanilla until stiff (OR YOU COULD USE A SMALL TUB OF COOL WHIP). Fold cream into fruit mixture. Chill for 6 hours


Creamy Rich Chocolate Pie


29 Chocolate sandwich cookies (Murrays or SF Oreos)

1/4 cup (1/2 stick) unsalted butter, softened


1 box SF vanilla Jello pudding

1 box SF chocolate Jello pudding

1 2/3 cups skim milk (I'm using CC)

1 cup reduced fat sour cream (I'm trying Nonfat since it's not cooking)

1 8 oz container SF cool whip

and fresh sliced strawberries for garnish


Crush 14 of the cookies into crumbs in a food processor. Add softened butter and mix to blend. Press into bottom of a 9 inch pie pan. Place the other cookies along the edge of pie plate. Refrigerate while making filling.


Combine both pudding mixes, milk and sour cream. Beat on low speed for 30 seconds to combine and then on medium-high for 2 minutes until thickened. Fold half of the whipped topping into filling. Pour filling into crust and cover with plastic and refrigerate at least 2 hours.

Remove pie and top with remaining whipped topping, and crumble up a cookie and the strawberries.


SUSAN MARIA'S VANILLA CUSTARD (fiddled with by Linda!)

4 eggs, beaten

Pinch of salt

3/4 cups milk (skim 1%, 2%, whatever)

One 12-ounce can evaporated milk (skim, regular...)

1/4 cup DaVinci sugar free syrup (ANY flavor is great so far)

1/2 cup Splenda Granular

1/2 teaspoon vanilla

Preheat oven to 325 degrees. Place six 4-ounce custard cups/ramekins in a 9x13 baking pan. Set aside.

In a large bowl whisk together the eggs, salt, milk, evaporated milk, syrup, Splenda, and vanilla. Pour, through a fine mesh sieve, into the custard cups. Pour very hot (not boiling) water into the baking pan coming halfway up the cups. Bake for 25-45 minutes. The time will vary depending on the humidity, altitude. They should jiggle slightly, but a sharp knife inserted into the middle comes out clean and nothing oozes out of the cut when gently pressed.

Remove from the water bath and allow to cool on a wire rack. Makes 6 servings.


Protein Ice Cream

I count myself as the protein ice cream queen. The recipe I got from this board is:

In the blender, for each serving (I can get 3 servings in my 1 1/2 qt Rival, so I triple it)

1/3 c. cottage cheese (I've also used ricotta cheese or fage yogurt)

1/3 c. of 1 or 2 Davinci sf flavors (for instance, with LD Chocolate Coconut, I use German Choc. cake and vanilla)

1 TBS sf, ff dry pudding mix (like cheesecake flavor)

1 scoop of protein powder

1/2 c. crushed ice

1 TBS or more of egg beaters (opt. but it makes things creamier)

opt: 1" frozen banana

Blend til super-smooth. Put into ice cream maker that has been sprayed with Pam. I eat protein ice cream every night.

other options; add unsweetened coconut, frozen blueberries, sf preserves, crystal light (such as the cherry into vanilla!)

This will not fail! I have used every type of protein powder I have ever bought and it always works.



1 cup water (0 carbs)

1 1/4 cup whipping cream (8 carbs)

1/4 cup Davinci vanilla syrup

1 cup isomalt (0 carbs)

1/2 tsp salt (0 carbs)

1 tsp xanthan gum (0 carbs) (provides smooth texture)

1 tsp vanilla extract (1 carb)

3 cups whipping cream (20 carbs)

Combine water, 1 & 1/4 cup cream, and Davinci syrup.

Pour 1/2 of this mixture into a saucepan and scald it (heat to about 175 degrees) until bubbles form around the edge.

Remove from heat, add isomalt, salt and xanthan gum, stirring with whisk until dissolved. -

Stir in remaining 1/2 of water/cream mixture, and whipping cream

Cover and refrigerate at least 30 minutes.

Recipe makes 2 quarts. Total of 30 carbs, or 2 carbs / 1/2 cup serving This makes an incredibly rich and delicious ice cream.

Variations I've tried so far: - maple walnut; added 1 Tbl maple extract + chopped walnuts - raspberry ripple; took a cup of thawed, frozen raspberries, added a couple teaspoonfuls of SF raspberry Jello powder, cooked for a bit, & 'layered' the raspberry mixture in the vanilla ice cream when I put it in empty deli containers - hazelnut coffee; substituted Davinci hazelnut syrup for the vanilla, replaced the water with brewed decaf hazelnut coffee. Added 6Tbl Folgers decaf 'crystals'. Topped with a few toasted chopped hazelnuts.


Mound's Ice Cream from Dangerous Curves

Amount Measure Ingredient -- Preparation Method

1/2 cup whipping cream

13 1/2 ounces coconut milk

1/2 cup Splenda

1/4 cup Isomalt

1 tablespoon cocoa powder

1 tablespoon coconut extract

1 teaspoon xanthan gum

dash salt

1 packet Nestle Choco Bake -- * see note

1/4 cup Splenda

In large bowl, combine first eight items and beat with mixer until smooth. Pour into ice cream maker and process for about a 25 minute cycle. While mixture is freezing, mix Chocobake with the remaining 1/4 cup Splenda. When ice cream mixture is almost ready, lightly dribble the chocolate into the ice cream, freezing it into little chocolate chips.

NOTES : Makes approximately nine 1/2-cup servings: Per MasterCook: Calories - 161.7; Fat - 16g, Carb - 5.6g, fiber - 0.7g, Protein - 1.5g * Pre-melted unsweetened chocolate



1 c. whipping cream

6 oz. coconut milk

10 oz. Half & Half

50 Equal tablets

2 T. Vodka

1 T. coconut extract

Dash of salt

1 pkt. Chocobake

5 pkts. sweetener

Dissolve the Equal tablets and salt in the Vodka and coconut flavoring. Add cream, coconut milk and half & half to the vodka/flavoring mixture. Pour in ice cream freezer and begin freezing. While mixture is freezing, Mix your Chocobake with the 5 packets of Equal. When mixture is almost ready, lightly dribble the chocolate into the ice cream, freezing it into little chocolate chips.


Ziploc Ice Cream

Makes one serving at 6 carbs

4 oz heavy cream (4)

1 t vanilla (trace)

2 packets Splenda (2)

1 sandwich size ziplock bag

1 quart size ziplock bag


4 T rock salt

Mix cream, vanilla and splenda together and pour in sandwich bag and seal. Fill quart bag half way with ice and add rock salt. Put sandwich bag into quart bag and seal. Shake bag for about 5-6 minutes (burn some calories, put your favorite song on and dance). Open bag, remove ice cream (rinse off sandwich bag before opening). Serves 1, 6 carbs.


Cappuccino Chip Ice Cream from WillsMom

2 eggs

2 T DaVinci vanilla syrup

dash salt

1 C cold espresso or strong coffee

2 C cream

6 packets Splenda

1/3 of a Chocolove bar (dark chocolate w/cocoa bean pieces), grated

Beat eggs, salt & syrup together. Stir in remaining ingredients and freeze as your ice cream maker directs.

Carb count for entire recipe is 35 grams. If you omit the chocolate, you'll still get a tasty coffee-flavored ice cream with 25 total carb grams


Ricotta Ice Cream

I put 1/2 cup of part skim ricotta in my little bullet (blender)

with a few Tablespoons lactaid milk

1 packet of Splenda

about 2 tablespoons SF caramel syrup (can use any flavor) (or put some fruit in instead)

blend until really smooth and freeze.


Mint Chocolate Chip Frozen Yogurt - Mark Serves 4

1 3/4 cup skim milk

2 teaspoons powdered gelatin

1 cup Splenda

1 17.6 ounce container 0% Fage yogurt

1/2 teaspoon organic peppermint extract

green food coloring

1 ounce 99% chocolate, unsweetened, very finely chopped or 1?4 cup cocoa nibs

In a large mixing bowl sprinkle gelatin over 1/2 cup skim milk. Heat together remaining 1 1/4 cup skim milk with Splenda. When boiling, pour into the bowl and stir until gelatin is dissolved.

Stir yogurt into gelatin mixture. Whisk in peppermint extract and enough green food coloring for desired color.

Freeze in an ice cream machine according to instructions. Stir in chocolate and serve or freeze until desired consistency.


Suzy's recipe: (*I think)

1/3 cup lowfat cottage cheese

1 scoop of Whey Gourmet flavor of the day (sometimes I mix choc and PB flavors for a stronger chocolate flavor, and to make my PB last longer)

1/2 cup DaVinci syrup (usually caramel and one other flavor to make a total of 1/2 cup)

1 tsp vanilla

1" chunk of frozen banana

lots of crushed ice

I blend this in my personal blender and then pour it into my Cuisinart ice cream machine (which I have sprayed HEAVILY with Pam - spray the mixer blade, too)

When this is done, drizzle a teaspoon or two of strong SF Hershey's chocolate syrup over it.


Delicious Berry Burst Sorbet - is what I call it.

Micellar Milk Protein - about 4 oz

1 sleeve of crystal light white tea with blueberry

1 pkt splenda

a few frozen berries - I use mixed berries


and a little cold water to right consistency

I put this in my magic bullet and truly out comes the magic. It is incredible!!!

Sometimes I sub out the Mice Milk with cold water and a scoop of Whey Gourmet Vanilla Protein


Ice Cream Machine Ice Cream - Low Fat, Low Carb Recipe By :Chuck Dennis

3 eggs -- beaten

18 packets artificial sweetener -- splenda or equal, equivalent to 1 cup sugar

1 Tablespoon Vanilla Extract

1 Quart nonfat milk -- or whole milk

Beat into a mixing bowl, break 3 eggs, add 18 packets Equal, Splenda or whatever you are using -- equivalent to 1 cup of Sugar. Beat until well blended. Add 1 Tb Vanilla Extract and 1 cup of the Milk. Blend well. (Options: Add 1 teaspoon of either Strawberry Extract or Lemon Extract)

Pour mixture into the Ice Cream Machine and add the remainder of the quart of milk. Assemble the machine and turn it on.

Options: If you want to add some cut up pecans or walnuts or a bit of diced fruit, run the machine for about 15 minutes before adding the additional ingredients.

I like to make the strawberry flavored, adding 4 or 5 cut up Strawberryies or Blueberries and 1/2 cup of cut-up Pecans.


Susan Maria's Cherry Clafouti

Cut into 10 wedges, each being a full serving Full portion: Calories 82, fat 2g, carbs 8g, protein 5g

1/2 cup milk

1/2 cup cottage cheese or ricotta

2 large eggs

1/2 cup Splenda

1/2 cup flour

1 teaspoon vanilla

Vegetable cooking spray

1 cup pitted ripe cherries or any fruit raspberries, mixed, straw, nectarines, etc

Preheat the oven to 425.

Combine the milk, cottage cheese, eggs, sweetener, flour, and vanilla in a food processor or blender and pulse until smooth. Let the batter rest for 10-20 minutes (this is a good time to pit the cherries). Lightly spray bottom of a 9 inch round ceramic baking dish. Pour batter in dish, and arrange the cherries in the batter. Bake 30-35 minutes, until puffed and golden brown. Serve warm, cut into wedges and dusted with Natures Sweet Powder (optional)


I love the Chocolate Fudge (lean dessert protein powder) with water, blended with ice and 1T of SF/FF chocolate pudding mix, 1T PB and oh, my goodness, a chocolate pb shake, sinful. It is yummy with the chocotate fudge, blended with ice and 1T sf/ff chocolate pudding mix too.

I have blended the vanilla with water, ice, and 1T of sf/ff butterscotch pudding, it is the best shake ever, tastes very caramely, I am a nut for caramel, tastes like it came from a malt shop.

The banana creme or banana nut with water, ice and 1T of banana pudding mix, same thing, delicious!

The sf/ff pudding mix makes the protein creamy, even creamier if you use nonfat milk to up the protein count.

So far I've only made it once, just Matrix Cookies N Cream and water... two servings in my one quart maker. It was good.


If you are planning on serving this at a party - triple the recipe! This baby is good!! Serve with a plate of Murray's sugar free double-fudge chocolate cookies or Joseph's brownie bites for an impressive dessert. (For non-ops the thin chocolate wafers like these would be fabulous.)


One 8-ounce pkg. reduced-fat cream cheese (full fat would be good, too)

1/3 cup Splenda

1/4 teaspoon vanilla

3 tablespoons finely crushed sugar-free peppermint candies

1/4 cup finely chopped sugar-free dark chocolate or mini chocolate chips

1/3 cup coarsely chopped sugar-free peppermint candies, reserved

In a medium bowl combine the cream cheese, Splenda, vanilla, finely crushed candies, and chocolate. Place in a small plastic wrap-lined bowl and chill 4 hours or overnight. Unmold cheese ball and place on a pretty plate. Gently press the coarsely chopped candies onto the surface. (The candies tend to get "wet" if left in the fridge too long. I would press the them onto the surface just before serving.)

Makes ten servings, 2 tablespoons each. Per Serving: 118 Cal; 3 g Protein; 6 g Tot Fat; 4 g Carb; 0 g Fiber; 0 g Sugar; 67 mg Sodium




Vegetable spray

20 Murray's Shortbread or Joseph's Lemon cookies, crushed

1/2 cup almond flour

1/4 cup butter, softened


One 8-ounce pkg. reduced fat cream cheese, softened

3/4 cup Splenda

2 eggs

2 tablespoons flour

3 tablespoons grated lemon peel

1/4 cup lemon juice

1/2 teaspoon vanilla

1/4 teaspoon baking powder

1 cup fresh or frozen blueberries

2 teaspoons Nature Sweet powdered or regular powdered sugar

Preheat oven to 350 degrees. Lightly coat an 8 inch square baking pan with vegetable spray and set aside.

In a medium bowl combine cookie crumbs and almond flour. Cut in softened butter until mixture resembles coarse crumbs. Pat into the baking pan. Bake 8 minutes or until just turning golden on edges. Set aside to cool.

In same bowl beat together the cream cheese and Splenda. Add eggs and flour, mixing well. Stir in just till combined lemon peel, lemon juice, vanilla, and baking powder. Gently fold in blueberries. Pour over prepared crust. Bake 25 minutes or just until center is set. Cool completely. Dust with Nature Sweet powdered or regular powdered sugar. Cut into 14 squares.

Per Serving: 146 Cal; 4 g Protein; 10 g Tot Fat; 8 g Carb; 1 g Fiber; 2 g Sugar; 78 mg Sodium



1 pkg SF Jello, any flavor

2/3 cup boiling water

1/2 cup cold water

Ice cubes

2 cups thawed SF Cool Whip

Stir boiling water into dry gelatin mix in large bowl at least 2 minutes until completely dissolved. Add enough ice to cold water to measure 1 cup. Add to gelatin; stir until ice is completely melted.

Add whipped topping; sitr with whisk until well blended

Refrigerate at least 4 hours or overnight.

Also this is great if you want to add fruit! Today I made peach with a few raspberries thrown in. Just add the fruit before you add the Cool Whip



One 8oz pkg. fat-free cream cheese

1 c. peanut butter

½ t. vanilla

1/2 c. Splenda Granular

1 small tub Cool Whip, thawed

Mix together first 4 ingredients until smooth. Fold in the Cool whip. I spoon into about 8 - 4ounce plastic cups with lids and then freeze. Or you can put into a pie plate and cut into wedges after frozen. Or put it into a graham cracker crust and chill in the fridge. This is so good frozen, though!!


Strawberry Pie

1 Small box of sugar free strawberry jello

2 tbsp corn starch

1 cup of cold water

1 cup of Splenda or Nature's Sweet

1 quart of strawberries

6 reduced fat graham crackers

2 instant cups of fat free sugar free vanilla pudding

Sugar free coolwhip

Combine jello, corn starch, water and splenda in a small sauce pan. Heat on medium/high until thickened. Remove from heat and let cool.

Place graham crackers in the bottom of a pie plate. Do not crush. Hull and slice strawberries. Blend with glaze mixture. Spread vanilla pudding over graham crackers. Spread Strawberry/Glaze mixture over pudding. Top with sugar free cool whip. Enjoy!!



brought to us by TAH

3 cups chopped rhubarb (fresh or frozen)

1 pkg. sugar free raspberry jello ( I used the large box)

1 1/2 c whipped cream (3/4 c. unwhipped)

1 pkg. sugar free vanilla pudding ( I used the large box)

water as needed

Directions: place rhubarb in microwave safe bowl; cover and microwave on high 6-8 mins. or until it is soft; stirring every 2 mins. ( I did not put in microwave, I cooked on the stove until soft with a little water). Stir in jello until dissolved; cool completely.

In mixing bow, combine whipped cream and pudding. Add water as needed to make smooth like pudding.

Fold into rhubarb mixture. Spoon into pie plate, shallow bowl or individual servings dishes. Can also put into an almond piecrust (I used sugar free cookies- Murry's ) if desired. Cover & refrigerate until firm.

Per 10 servings without crust: 78 Cal; 1 g Protein; 7 g Tot Fat; 4 g Carb; 1 g Fiber; 0 g Sugar; 68 mg Sodium



1-1/2 cups sugar-free chocolate cookie or chocolate graham cracker crumbs

1/4 cup butter, melted

Two 8-ounce pkgs. reduced-fat cream cheese, softened

1/3 cup Splenda

1/4 cup DaVinci sugar-free Raspberry syrup

One 8-ounce container Cool Whip, thawed

1/2 cup sugar-free raspberry jam, warmed

Sugar-free dark chocolate shavings for garnish

Preheat oven to 350 degrees.

In a small bowl combine cookie or graham crumbs with melted butter. Press into an 8 or 9 inch pie plate. Bake for 7 minutes. Set aside to cool completely.

In a large bowl beat together cream cheese, Splenda, and syrup until smooth. Beat in 1/2 of the container of Cool Whip. Pour filling into cooled crust. Spread warmed jam over the cream cheese mixture. Cover loosely with plastic wrap (try not to let the wrap stick to the jam – use 3 or 4 toothpicks if necessary) and chill for 4 hours or overnight. Garnish with remaining Cool Whip and chocolate shavings. Makes 14 WLS servings.

Per Serving: 182 Cal; 4 g Protein; 13 g Tot Fat; 15 g Carb; 0 g Fiber; 5 g Sugar; 176 mg Sodium



This pie is very rich – a sliver will satisfy any sweet tooth! If you’d rather not have the crust, simply pour filling into individual dessert dishes, garnish with chopped peanuts and chill.


1-1/2 cup sugar-free cookie crumbs OR graham cracker crumbs

2 tablespoons peanut butter

2 tablespoons butter

Preheat oven to 350 degrees.

In microwave-safe bowl melt peanut butter and butter. Add to crumbs and mix until well combined. Pat into a 9-inch pie plate. Bake for 10 minutes, or until golden. Cool completely.


One 8-ounce pkg. reduced-fat cream cheese

1 cup creamy peanut butter

3/4 cup Splenda Granular or Nature Sweet powdered

1 tablespoon vanilla extract

One 12-ounce container (3 cups) frozen whipped topping, thawed

Chopped peanuts

Stir together cream cheese, peanut butter, Splenda, and vanilla until well mixed. Fold in thawed whipped topping. Pour into prepared pie crust and carefully smooth to edges. Sprinkle chopped peanuts on top for garnish. Cover tightly and freeze or chill overnight.

Makes 16 servings. Per Serving: 219 Cal; 7 g Protein; 17 g Tot Fat; 12 g Carb; 1 g Fiber; 4 g Sugar; 205 mg Sodium

WLS breakfast recipes


1/3 cup flour

1/2 cup almond flour

1 tablespoon Splenda

1 teaspoon baking powder

3/4 teaspoon baking soda

1/2 teaspoon cinnamon

Pinch of salt

1/3 cup plain yogurt

1 egg

1 tablespoon melted butter

1/2 cup milk

1/4 teaspoon vanilla

3/4 cup finely diced bananas

2 tablespoons sugar-free mini chocolate chips

In a medium bowl stir together flour, almond flour, Splenda, baking powder, baking soda, cinnamon, and salt. Set aside. In another bowl whisk until combined yogurt, egg, butter, milk, and vanilla. Add wet ingredients to dry and stir just until moistened. Gently fold in bananas and chocolate chips. Heat frying pan or griddle over medium-low and lightly grease. Drop batter by tablespoonfuls onto pan and cook, turning once.

Makes 6 servings (three pancakes each). Per Serving: 182 Cal; 7 g Protein; 10 g Tot Fat; 18 g Carb; 2 g Fiber; 6 g Sugar; 193 mg Sodium


Cream Cheese Pancakes

8oz. soft cream cheese ( next time I will use Light)

3 eggs

2 tablespoons of protein powder (I used a plain PP)

2 teaspoons of vanilla

3 packets of splenda

Whip the cream cheese until smooth and creamy. Add the remaining ingredients slowly. Spray with non-cooking spray.

Pour in the batter and fry up like pancakes! You want the pancakes to be full of dry holes before you flip 'em. If they're not ready to flip, they'll break apart.

Top with butter and SF pancake syrup, or cream cheese and sugar free jam and enjoy! Apple Sauce would be good too...

My DH loved them and I have to make more!!! I put SF raspberry jam on them this morning and it tasted like a jelly doughnut!!!!!!

Total Recipe: 860 Cal; 46 g Protein; 62 g Tot Fat; 19 g Carb; 0 g Fiber; 3 g Sugar; 988 mg Sodium


Cottage Cheese Pancakes (soft-regular stage)

These are melty, cheesy, with bits of onion... really good, and almost all protein! A very surprising dish given the 5 ingredients that are used. Double or triple this recipe and serve to the family... everyone will love these!

Half a medium onion, chopped

1 tablespoon butter

1 egg

1/2 cup cottage cheese

2 tablespoons flour



Saute the onion in the butter until golden... allow to cool in pan. In a small bowl, beat egg slightly, blend in cottage cheese, flour, salt and pepper, and onion butter mixture. Heat nonstick skillet, spray with Pam, and place four 1/4 cup scoops of batter and spread into small pancakes. Cook until browned... flip and cook until lightly brown on other side. YUMMY! ~~~~~


6 eggs, beaten

1/4 cup flour

1 teaspoon baking powder

1/8 teaspoon salt

1/8 teaspoon pepper

1/2 teaspoon Italian seasoning

1 cup milk

1 cup cottage cheese

4 ounces cream cheese cubed

1 cup cubed sharp cheddar

In a large bowl, beat the eggs until frothy. Whisk in flour, baking powder, salt, pepper, seasoning, milk, and cottage cheese. Stir in cubed cheeses. Pour into greased 9x9 inch pan. Bake at 350 degrees for 30-35 minutes or until puffed, golden and set. Makes eight servings.

Per Serving: 202 Cal; 16 g Protein; 12 g Tot Fat; 7 g Carb; 0 g Fiber; 3 g Sugar; 272 mg Sodium


Breakfast Muffins in a Minute

1/4 Cup Flaxseed Meal

1/2 teaspoon Baking Powder

1/2 teaspoon cinnamon

1 tablespoon Splenda (optional)

1 egg

Mix everything together in a coffee cup. Cook for one minute in the microwave. Turn the cup upside down to take the muffin out. If it looks wet, let it sit for a minute or so. I have these for breakfast. You can add blueberries, or try other additions. Some people add a tablespoon of cream cheese before cooking.

Calories 195 Fat 9 gram Protein 12 gram Carbs 9 grams Fiber 8 grams Sugars 0 grams


Berry & Cream Cheese Protein Crepes

1/2 cup of ff cottage cheese to my magic bullet or other small blender cup

one egg white or one whole egg or liquid egg white to equal one egg (I use liquid egg white most often)

2 T flour

1 t. vanilla

a dash of salt (i skip this)

Splenda to taste - I use about 2 T

Pulse until smooth (thick batter consistency)

On a hot grill (works so much better than a pan in my experience) spray the nonstick griddle with butter Pam and pour the batter out in 4 even pancakes. I didn't do anything else at this point except wait for the batter to cook to firm and then flipped the cakes over to cook the rest of the way.

I pulled these off and added whipped fat free cream cheese and sugar free preserves and folded over.

Sprinkled with a smidgen of powdered sugar to add a bit of decadence to the plate. They were perfect and so easy. When I used the bullet to mix I had very nice pancakes - Absolutely NO STRESS whatsoever with them falling apart when using the small blender to mix them.

Used frozen mixed berries with spenda to taste and simmered on stove top til thicker cosistancy.

Approx Total Stats for Entire Recipe using frozen berries and liquid egg white Calories 154 Fat 1 (healthy) Carbs 10 Protein 23


Welcome to my new blog--Laurel's weight loss journey!

I started this blog to make it easier to find info and recipes I had posted on my web page CowTown Stamps.

Please email me if you have any questions!