Oatbean Burger Patties

1 large onion, minced
1 tbsp tomato ketchup
2 tbsp soy sauce
2 tbsp Dijon mustard
1 1/2 cups quick-cooking oats (I had regular rolled oats which I ran in the food processor for a minute)
1/2 cup pinto beans
1/2 cup red or black beans
1 tsp ground cumin
1 1/2 teaspoons chili powder
1 medium carrot, grated
4 cloves garlic, very finely chopped



Soak for a few hours and then cook the pinto and red beans until tender.
Heat a skillet and saute the onion and garlic with a tiny bit of salt for a few minutes until translucent but not brown.
Add the carrot, chili powder, and cumin and cook a couple minutes or until carrot is tender. Turn off the heat and set aside.
Mash the beans in a large bowl. Add the carrot mixture, mustard, ketchup, tamari and oats.
Mix well and then shape the mixture into eight patties.
Heat a nonstick or cast-iron skillet and coat with cooking spray.
Cook patties over medium heat for four to five minutes on each side, or until golden brown.

Oatburgers

1 pound cottage cheese
2 cups dry oatmeal
1 cup nuts
1 whole egg or 2 egg whites
1.5 cups water
2 Tbsp parsley
1 small onion
1/4 tsp garlic
1 tsp oregano
2 tsp beef style seasoning

Form into patties. Brown both sides.

Cottage Cheese Dressing

Old time taste.

1½ cups cottage cheese
2 tablespoons ketchup
1 tablespoons onion, chopped
1/4 cup green pepper, chopped
1/2 teaspoon salt
1/2 can undiluted tomato soup

Whip or blend cottage cheese until smooth. Add remaining ingredients and blend well. Serve with vegetable or meat salad.

Gazpacho Juice

A delightful juicing recipe to enjoy.

4 plum tomatoes

1 large cucumber

2 celery stalks

1 red bell pepper

1 small red onion

2 cups parsley (leaves and stems, roughly chopped)

1 lime

Master Cleanse Diet and weight loss

You may have heard about the Master Cleanse. It can be part of a weight management plan. The Master Cleanse program is a modified juice fast that permits no food. This is also called  "The Maple Syrup Diet", "The Lemonade Diet" and "The Cayenne Pepper Diet" by some.  The typical length is 10 days.


There are three phases in the Master Cleanse.  They are: the Lemonade Diet, the Salt Water Flush and Coming Off.
 There are three steps in the Lemonade Diet phase regimen: each morning one drinks a 8 oz of a lemon flavored solution or a cup of herbal laxative tea; this is followed by six to twelve lemonade drinks during the day; and finally a cup of herbal laxative tea in the evening. Diabetics should consult their doctor before trying.

Here is the basic lemonade recipe. Makes 1 liter:

• 3 oz. Freshly squeezed lemon or lime juice
• 3 oz. Grade B Maple Syrup (the darker the better)
• Pinch of Cayenne Pepper (1/10 tsp)
• Filtered or spring water to bring batch to one litre

Drink 3 of these 1 Liter mixtures per day, as recommended. You can drink more, but should not drink less.  Take a sip every 15 minutes, or more often as desired throughout the day. This ensures your blood sugar stays stable and you don’t experience hunger pains.

Banana sandwich

Just a great photo I saw.  Peanut butter banana sandwich/hotdog with mango "Fries".

Old School Salad Dressing

Old School Salad Dressing

You can use low sodium Worcestershire and low sodium ketchup to drop the sodium levels lower.

2 teaspoons sugar
2 teaspoons Worcestershire sauce
2 teaspoons ketchup
1 tablespoon oil
1/4 teaspoon salt
1/4 teaspoon mustard , ground
cayenne pepper (to taste)
3 drops hot pepper sauce
1 1/2 tablespoons lemon juice
1 1/2 tablespoons vinegar

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Creamy Herb Dressing

This low sodium and low calorie dressing has a kick from the horseradish.  Adjust the dill and horseradish for your sweet spot.

Creamy Herb Dressing

3/4 cup buttermilk
1/4 cup reduced-fat mayonnaise
1/4 cup chopped scallions
3 tbsp chopped fresh dill
1 tbsp chopped fresh parsley
1 tbsp fresh lemon juice
1 tbsp prepared horseradish
Salt & freshly ground black pepper to taste


Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Poppy Seed Dressing Reduced Fat

1/2 cup fat-free creamy salad dressing (ie: Fat Free Miracle Whip)

• 1/4 cup milk
• 1/4 cup white sugar
• 1/8 cup distilled white vinegar
• 1 tablespoon poppy seeds

Directions

1. In a small bowl, whisk together salad dressing, milk, white sugar, vinegar, and poppy seeds. Chill until ready to use.

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Garlic Buttermilk Dressing

Garlic Buttermilk Salad Dressing

2/3 C. Sour Cream
1 C. Mayonnaise
1/4 tsp. Crushed Garlic
1/2 tsp. Salt
1 tsp. Paprika
1/2 tsp. Freshly Ground Pepper
1 tsp. Mustard Powder
2 Tbsp. Sugar
1/2 C. Buttermilk

Blend all in blender until smooth, flavor is better when it sets for a couple hours and its great used for a dip.
Servings 16.

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Stone House Dressing

Stone House Salad Dressing

Yield: 64 Tbsp
1 small Onion
1 clove fresh Garlic
1 1/2 pts. Sour Cream
2 1/2 pts. Mayonnaise (do not use Salad Dressing)
3 dashes Tabasco Sauce
2 tsp. Lawry’s Seasoning Salt
1/2 tsp. White Pepper
3 Tbsp. Dill Weed
3 Tbsp. chopped Parsley
juice of 2 Lemons

Put into a food processor, onion and garlic and grind it thoroughly. Mix sour cream and mayonnaise in a large mixing bowl. Add spices, onion, and garlic and Tabasco Sauce. Pour this into the food processor, and mix until all is light and fluffy. Refrigerator overnight before serving.

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Barbecue Salad Dressing

Barbeque Salad Dressing

• With so many different barbecue sauces to pick from, you can tailor this dressing to your liking and still have a low calorie and low sodium dressing for your salad.
• 1/2 cup mayonnaise
• 1/4 cup prepared barbecue sauce (your favorite)
• 1 Tbsp instant minced onion
• 1 Tbsp lemon juice
• 1/2 tsp salt
• 1/4 tsp pepper

Make dressing so it can chill. Mix together all dressing ingredients, cover and put in refrigerator.
Servings 6.


Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Southwestern Salad Dressing

Ingredients

• 1 cup Ranch-style salad dressing
• 1 cup honey barbecue sauce

Directions

1. In a small bowl, whisk together the ranch dressing and barbecue sauce. Refrigerate until serving.
2. Works as a dressing or as a dip.

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Pineapple Salad Dressing

This has a nice and different taste.  Homemade low sodium and low fat dressing.  To much cumin will spoil the taste.

Ingredients

• 1 8oz pineapple yogurt
• 1/8 cup white vinegar
• 1/2 teaspoon ground cumin
• 1 garlic clove, minced
• 1/4 mayonnaise optional
• 1 pack splenda or sugar optional

Directions

• In a jar with a tight-fitting lid, combine the yogurt, vinegar, cumin and garlic; shake well. Add mayo and sweetener if desired. Mix.  Serve with salad greens. Refrigerate leftovers; shake or stir before serving. Yield: 3/4 cup.

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Paprika Salad Dressing

Paprika Salad Dressing

Give your salad a little zip with this low sodium and low calorie dressing.

Ingredients

• 1/2 cup sour cream
• 1/4 cup mayonnaise
• 2 tablespoons A1 steak sauce or 57
• 1/4 teaspoon salt
• 1/2 teaspoon paprika
• 1/4 teaspoon celery seed
• 1/8 teaspoon cayenne pepper sauce

Directions

• In a small bowl, combine the first seven ingredients with a wire whisk. Serve over salad greens. Refrigerate leftovers. Yield: 1 cup/7 servings.

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Mustard-Sour Cream Salad Dressing

A very low cholesterol and low sugar dressing.

Ingredients

• 1/2 cup red wine vinegar
• 1/2 cup sour cream
• 1/2 cup Dijon mustard
• 2 teaspoons sugar
• 2 garlic cloves, peeled
• 1/4 teaspoon salt
• 1/4 teaspoon white pepper
• 1/4 teaspoon Worcestershire sauce
• 1-1/2 cups canola oil

Directions

• Place the first eight ingredients in a blender; cover and process until smooth. While processing, gradually add oil in a steady stream. Transfer to a bowl or pitcher. Cover and refrigerate until serving. Yield: 2-1/2 cups/ 19 servings.

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Sweet Carrot Hummus

Ingredients

• 2 medium carrots
• 1/4 cup water
• 2-3 cloves garlic
• 1 15-oz can chickpeas
• 2 Tbsp fresh lemon juice
• 1/2 tsp salt (or to taste )

Optional:

• 1/4 tsp ground coriander
• 1/4 tsp.finely minced ginger
• pinch cayenne
• 1/4 tsp paprika

Instructions

Peel and slice carrots. Cover with water and cook until tender. Puree cooked carrots with garlic and water in food processor or blender. Rinse and drain chickpeas, add to blender, along with salt and lemon juice, and puree until smooth. Add remaining ingredients if extra flavor is desired.

Cilantro Dream Dip

Ingredients:

1 pint low-fat cottage cheese

¼ cup skim milk

1 tbs. fresh lime juice

bunch cilantro, chopped

Directions:

Blend all ingredients together in a blender or processor until smooth.

Chill until ready to serve with fresh vegetables, pita bread, or chips.

Low-fat Creamy Avocado Dressing

A low-fat and low sodium dressing.  This recipe makes quite a bit.  Adjust the amount of avocados to fit your taste.  Adjust the milk for thickness.

Ingredients:

LF Creamy Avocado Dressing

1 ½ ripe avocado
1 cup low-fat cottage cheese
2 ½ cups skim milk
2 tbs. fresh lemon juice
½ tsp. salt

Directions:

Using a blender or food processor, blend all of the ingredients in the order given together until smooth.  Servings 37.

Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)

Low-Cal Ranch Dressing

Low-Cal Ranch Dressing

I love Hidden Valley Ranch on salad.  But since I've been trying to lose some weight, I wanted a low fat and low sodium ranch dressing.  This ranch dressing substitute fits the bill and cuts them both.
Adjust sweetness and spices according to taste.  Try adding Splenda, onion and marjoram.

1 pint low-fat cottage cheese

¼ cup skim milk

1 cup nonfat yogurt

½ tsp. salt

1 tsp. parsley

¼ tsp. garlic powder

¼ tsp. onion powder

Directions:

Blend the cottage cheese and milk together until it is smooth. Add the remaining ingredients, and blend to mix. Serve with green salad, or as a dip with vegetable.


Salad dressing normally weighs about 28-32 grams per two (2) tablespoons. The most common serving you see on a salad bottle is two tablespoons. The average single serving packet from a fast food restaurant or store is about 4 tablespoons (2.0 Ounces or +/- 57g.)


As a comparison Hidden Valley Ranch has:

Serving Size 2 tbsp (30g)
Amount Per Serving
Calories from Fat 130 Calories 140
% Daily Values*
Total Fat 14g		22%
	Saturated Fat 2.5g	12%
Cholesterol 10mg		3%
Sodium 260mg		11%
Total Carbohydrate 2g		1%
	Dietary Fiber 0g	0%
	Sugars 1g
Protein 1g