Wednesday, August 29, 2007

Blueberry Bottom Cheese Tart

Fruit on the bottom, cheese on top with a yummy crust - heaven!

Blueberry Bottom Cheese Tart (Almost Level 1)

***For Crust:
1 cup vanilla (unsweetened) whey powder
1 stick of butter, softened
1/4 cup sugar substitute

For the filling:
2 cups blueberries
1 8 ounce package cream cheese, softened
2 large eggs
1/4 cup sugar substitute (I use Whey Low)

Preheat the oven to 325.

Combine crust ingredients in a small bowl and mix together well. Mixture will be crumbly. Press into bottom and up the sides of a 9" tart pan. Bake at 325 for 10-12 minutes. Do not allow the crust to brown much.

Cool 20 minutes.

Raise oven temperature to 350.

Mix the cream cheese, eggs, sugar substitute, lemon zest with mixer on medium speed until smooth.

Place the berries in the tart shell. Pour the cream cheese mixture over the berries.

Bake 30 minutes until the filling is set. Cool on a rack and then refrigerate.

***You can make a crumbled cookie crust similar to a graham cracker crust (this would then be a Level 2 dessert) by doing the following for the crust:

Use 2 cups of Almond Macaroon cookie crumbs and 3 tablespoons melted butter.
Mix the crumbs and butter. Press firmly into the bottom and up the sides of a greased 9 inch tart pan. Bake in the oven for 10 minutes. Remove from oven and place in freezer. Use in place of above crust.

The crust is easy to work with. Just don't taste it - whey protein powder tastes awful uncooked!

The crust will puff up a little bit in spots when you bake it. Just press very lightly on the puffed up parts to flatten them.

I always nosh on the blueberries and sometimes come up a little bit short of the 2 cups called for. This is about 1 3/4 cups.

The cheese mixture pours easily over the berries.

Fresh from the oven cooling on the rack. Let it come to room temp on the rack, then remove the tart pan sides. Some of the crust may stick to the sides, just loosen with a sharp knife.

Chilled from the fridge and ready to serve.




A smile is a curve that sets everything straight.

Friday, August 24, 2007

Almond Macaroons

I wanted a cookie with just a certain taste to make a crust with and this version came out great!
I always have a couple of bags of these in the freezer. These are great as cookies, crumbled for crusts, sandwiched with chocolate filling, vanilla buttercream filling, flavored whipped cream filling.........

Almond Macaroons (Level 2)

1 cup sugar substitute (I use Whey Low)
2 cups almonds
2 egg whites
2 tablespoons sugar free honey
1/4 teaspoon almond extract

Process the sugar substitute in the food processor, then add 2 cups almonds and process until finely ground.

Put the sugar/almond mixture in the bowl of your (Kitchenaid) mixer
and add egg whites, honey, and almond extract. Mix all ingredients together, then wrap in plastic wrap and chill for 3 hours.

Preheat oven to 250.

Line 2 baking sheets with parchment paper (I cut the paper to size), then butter the paper.

Using a spoon, drop small walnut sized balls of the chilled dough onto the baking sheets. Space evenly (they do not spread a lot) and flatten slightly. Bake for 20-30 minutes until the cookies are golden brown.

Leave on the pans to cool on wire racks. When cooled, peel them off and store in airtight containers to keep them soft.

**For a variation, or if you cannot find sugar free honey, you can substitute equal amount of sugar free maple/pancake syrup


A smile is a curve that sets everything straight.

Devils Food Bundt Cake Surprise

This is an all time favorite BIG HIT! Real cake!

Devils Food Bundt Cake Surprise (Level 2)

Cheesecake filling:
8 ounce package cream cheese
1/3 cup sugar substitute
1 egg
3 oz semi sweet or dark SF chocolate chips/chunks

Cream together cream cheese, sugar substitute and 1 egg. Stir in chocolate chips/chunks.

Chocolate Cake:
2 1/4 to 2 1/2 cups pecans (to make 2 cups pecan meal)
4 tablespoon cocoa
4 eggs
1 tsp vanilla
1 1/4 cups sugar substitute
1/2 cup (1 stick) melted butter (I use the high fat European style)
1/2 teaspoon baking powder

Place the pecans in food processor. Ground to meal (pecans process very quickly). Place the rest of the cake ingredients into the food processor. process for 30 seconds, scrape down sides and then process again for another 30 seconds.

Pour half of cake batter into bundt pan which has been sprayed with Pam. Put the cheesecake mixture on top of the cake batter, along the middle (not touching the sides of the pan). Pour the remaining cake batter over, covering completely.

Bake in preheated 350 oven for 45 minutes. Let cool on wire rack, then remove cake onto a serving plate. You can drizzle cake with your favorite sugar free chocolate sauce.

**Note: I sometimes have problems with this sticking in a bundt pan, so I have started making it in a tube pan.

A smile is a curve that sets everything straight.

Wednesday, August 22, 2007

Middle Eastern Fattoush

Middle Eastern Fattoush (Level 1)

6 medium sized tomatoes
2 peeled and seeded cucumbers
1 bunch of fresh parsley, chopped
1 bunch of scallions or green onions
1/2 cup olive oil
2 tablespoons fresh mint
2 teaspoons dried oregano
1/2 cup crumbled feta cheese

Chop the tomatoes and cucumbers into 1/2 inch pieces. Thinly slice the green tops of scallions and add to the tomatoes. Add the olive oil, mint, oregano then salt & pepper to taste. Chill for one hour, then stir in the feta and serve.


Tomatoes Toccata

This is something I used to make a lot when I had a tomato garden. They look great, they travel well to take to dinner parties, and work well for a salad course or a buffet.

Tomatoes Toccata (Level 1)

8 firm ripe tomatoes peeled
1/2 cup chopped cilantro
1 clove garlic minced
1 teaspoon salt
1 teaspoon sugar substitute
1/4 teaspoon pepper
1/4 cup olive oil
2 tablespoons red wine vinegar
2 teaspoons Dijon mustard

Cut the stem ends from the tomatoes. Then cut vertical 1/2" slices partially through the tomatoes and stuff about 1 tablespoon cilantro between the slices. Place the tomatoes in a shallow dish.

Combine the rest of the ingredients and mix well. Pour over the tomatoes, cover and refrigerate. (These can be made a day or 2 ahead of time, just let sit for about 20 minutes before serving).

Easiest cranberry Sauce/Relish

Easiest cranberry Sauce/Relish (Almost Level 1)

1 12 oz package cranberries
1/2 c sugar equivalent (I use Whey Low)
1 cup orange juice

Combine sugar and orange juice in a saucepan. Bring to a boil, add cranberries and gently boil 10 to 15 minutes. Pour into serving dish and cool overnight in the refigerator.

This recipe can easily be doubled - just be sure to use a larger sauce pan as the berries pop and the red stains!!!!!!

A good friend of mine CANNOT COOK ANYTHING. I gave her this recipe last year so she could contribute something to the family meal. She made it herself, called me ecstatic as it "came out perfect", then called me in tears the next morning as she had eaten it all!!!! I had her make another quick batch, put it in the freezer to cool it down quickly and then put it in the fridge to set til she left for her Mom's. Her family was incredulous that she had brought anything, afraid to try it and amazed that it was so good. They now have turkey for every family holiday including birthdays so she can bring her specialty.

Stewed Zucchini Peppers & Tomatoes

Stewed Zucchini Peppers & Tomatoes (Level 1)

3 Tablespoon olive oil
1 green pepper
1 medium onion chopped
1 medium zucchini (abt 6 oz)
5 cloves minced garlic
3/4 lb tomatoes
1 Tablespoon minced parsley
Freshly ground pepper

Cut green pepper into 3/4 inch squares. Cut zucchini into 1/2 inch slices, then cube.

Heat the oil in a large saucepan and saute the pepper, onion, zucchini and garlic until the onion is wilted. Add the tomato, parsley, salt and pepper and cook over medium heat, uncovered, for 30 minutes. At the end of the cooking time, turn up the heat to reduce the liquid - this should be thick, not soupy.

Serve hot or cold.

Colorful Cheese Stuffed Peppers

Do you love cheese? I know I do!

Colorful Cheese Stuffed Peppers (Level 1)

6 medium red and/or yellow peppers
1 teaspoon olive oil
1/3 cup dry white wine
1/2 cup minced onion
1/3 cup minced green bell pepper
3 minced garlic cloves
1/2 teaspoon dried oregano
1 cup grated raw zucchini
1 cup ricotta cheese
1/2 cup grated parmesan cheese
1/2 cup grated mozzarella cheese
freshly ground pepper

Slice the tops off the peppers and remove the seeds. Lightly brush the peppers inside and outside with the olive oil and place in a 9x13 baking dish that has been sprayed with Pam. Bake at 350 for 10 to 15 minutes until the peppers are slightly softened.

Heat the wine in a skillet over medium high heat. Add onion, stir well to coat with the liquid and cook for 5 minutes. Add green pepper, garlic and oregano and cook 2 to 3 minutes or until the green papper is bright in color. Remove from heat.

In a mixing bowl, combine the zucchini, ricotta, and parmesan cheeses. Add the onion mixture and pepper to taste.

Fill peppers with mixture and return to the oven. Bake 30 minutes or until the filling is lightly browned and bubbly.


Zucchini Hash Browns

Zucchini Hash Browns (Level 1)

4 cups grated zucchini
1/2 teaspoon salt
2 eggs beaten
6 tablespoon grated parmesan cheese
1 clove garlic minced
salt and pepper to taste
4 tablespoon butter divided

Mix the zucchini with the salt and let stand about 15 minutes. Squeeze with your hands to press out moisture. Stir the beaten eggs into the zucchini. Add the cheese, garlic, salt and pepper and combine well.

Melt 2 tablespoons of butter in a 10" skillet over medium heat. When the butter is hot, spoon the zucchini mixture into the skillet in mounds of about 2 tablespoons each and flatten slightly. ( The patties should not touch. ) Saute uncovered until golen brown, turning once, about 4 minutes on each side.

Transfer patties to a warm platter and repeat procedure until the entire zucchini mixture is used, adding remaining butter as needed. Serve immediately.

Creamy Cauliflower Puff Casserole

I love this for the Holidays!

Creamy Cauliflower Puff Casserole (Level 1)

1 8-ounce package softened cream cheese
4 cups hot mashed cauliflower
1 egg, beaten
1/3 cup finely chopped onion
1/4 cup chopped pimento
1 teaspoon salt
Dash of pepper
1 cup shredded cheddar cheese, for topping

Combine softened cream cheese and cauliflower, mixing until well-blended. Add remaining ingredients except shredded cheddar cheese.

Place in a 1-quart casserole dish; sprinkle cheddar cheese on top. Bake at 350° for 45 minutes.

Makes 6 to 8 servings.

(Make sure you drain your cauliflower thoroughly!!!!!!!!)


Honey Glazed Turnips

MMMMM - these are perfect for the holidays!

Honey Glazed Turnips (Level 1)

2 pounds peeled turnip or rutabaga
2 tablespoons butter
1/4 cup sugar free honey
1/4 teaspoon ginger
Salt and pepper

Cut turnip into 1/2-thick slices. In saucepan of boiling salted water, cook for 8 minutes (15 minutes for rutabaga) or until tender. Drain. Immediately stir in butter.

Cook over high heat, shaking pan often for 1 minute or until slices are coated. Stir in honey and ginger and cook, stirring often, for 1 minute or until glazed.

Season with salt and pepper to taste.

(If you cannot find sf honey, you can use sf maple syrup)


Caramelized Cauliflower

This sounds weird but it is OH SO GOOD

Caramelized Cauliflower (Level 1)

1 head of cauliflower
Olive oil (enought to generously coat the cauliflower)
sea salt

Preheat oven to 400.

Place the head of cauliflower on a cutting board, and slice it top-down into ¼-inch slices.(It's okay if some of these crumble). Toss the cauliflower in a large bowl with plenty of olive oil and a little bit of salt.

Spread cauliflower in a single layer on a heavy sheet pan, and roast until golden brown and caramelized, turning bits and slices once or twice, about 25 minutes.

Pull out of the oven and serve. (The little crumbled bits are the best!)

Lemon Cream Meringue Pie

Oh boy, this one is good! Another attempt to make a key lime pie that
worked better as a lemon pie....

Lemon Cream Meringue Pie (Level 1)

4 eggs separated (at room temperature)
1/2 teaspoon cream of tartar
1 cup and 1/2 cup sugar substitute (I use Whey Low)
2 teaspoons grated lemon rind
3 Tablespoons lemon juice
1 cup and 1 cup cream
1 Tablespoon sugar substitute

Beat the egg whites until foamy. Add the cream of tartar and beat
until they stiffen. Gradually add 1 cup of sugar, about 2 tablespoons
at a time.
Continue beating while adding the sugar until the meringue is glossy
and stiff enough to hold it's shape.

Spread the meringue on a lightly buttered 9 inch pie plate or cake
pan. Make the outside rim higher than the middle, kind of like a nest.
Bake at 300 for 40 minutes. Cool pan on wire rack.

While the cooked meringue is is cooling, beat the egg yolks until
thick and lemon colored. Beat in the 1/2 cup of sugar substitute,
lemon juice and rind. Cook in a double boiler over hot water for 15 to
20 minutes until thick. Cool.

Whip 1 cup cream. Fold it into the cooled lemon mixture blending well.
Fill the center of the cooled meringue shell with this mixture and
chill in the refrigerator overnight (at least 8 hours).

When ready to serve, whip the remaining 1 cup cream with the 1
Tablespoon sugar. Cover the top of the pie with the whipped cream and


Mocha Frappuccino Slice

I absolutely positively LOVE chocolate! This is the result of an
experiment which did not work, but after a few tries I made the
ultimate rich gooey chocolate "cake"....It is oh so easy and oh so good!

Mocha Frappuccino Slice (Almost Level 1)

1 cup hot water
4 teaspoons decaf instant coffee granules
1/2 cup sugar substitute (I use Whey Low)
1/2 cup brown sugar substitute (I use Whey Low Gold)
2 sticks of butter (1 cup)
7 oz sugar free milk chocolate cut into pieces
9 oz sugar free dark chocolate cut into pieces
8 eggs

Line a 9" round cake pan with buttered parchment paper and pre-heat
oven to 350.

Mix the hot water and coffee granules. Pour into a saucepan, add the
butter and sugar substitutes. Mix and stir occasionally until boiling.
Take off the heat.

Add the chocolate pieces and stir into the hot mixture until they have
softened, melted and combined. Whisk in the eggs and mix until smooth.

Pour the batter into the prepared cake pan. Place the cake pan into a
large roasting pan and fill halfway with water. Bake at 350 for one hour.

Remove the cake from the water and cool on wire racks. When cooled,
run a knife around the outside of the cake and turn out onto a cake
plate. Remove the parchment paper and then chill.

Slice, smile and serve!

Chocolate Amaretto Mousse

MMMMMMMMMM Have I mentioned before that I love chocolate? This one is
OH SO EASY and was OH SO MUCH FUN developing. (Ever notice that with
chocolate even the misses taste good?)

Chocolate Amaretto Mousse (Almost Level 1)

6 oz sugar free semi sweet chocolate chopped into pieces
1 cup heavy cream
1 large egg
2 tablespoons sugar free Amaretto syrup (I use DaVinci)

Heat the cream in a small sauce pan over medium/medium high heat to a
simmer. Pour hot cream into blender, add all the other ingredients and
whip until it is smooth. Spoon the chocolate mixture into individual
serving dishes (ramekins, wine glasses, sorbet cups) and chill for at
least 2 hours until they are set.

Serve straight from the fridge.

*If you do not have the Amaretto syrup, you can substitute 1 teaspoon
almond extract
**I have used many different flavored syrups in this concoction with
great success.
***You can use sugar free dark chocolate in place of the semi sweet.


Lemon Sherbert

This is so good!

Lemon Sherbert (Level 1)

2 cups sugar substitute (I use Whey Low)
2 cups water
1 pinch salt
2 egg whites beaten stiff
1 cup fresh lemon juice

In a small saucepan boil sugar substitute, water & salt 5 minutes.
Pour mixture over egg whites in a thin stream, beating constantly.
Stir in lemon juice, blending well. Pour into ice cream maker and
follow manuf directions. Pour into container and freeze in freezer
until firm enough to serve.


Flan 1 2 3

This is the easiest thing in the world to make! My Squeeze loves it -
as a matter of fact, one time I forgot it was in the oven - overcooked
it for 30 minutes! He would not let me throw it out - he still loved it! Easy easy custard.

Flan 123 (Level 1)

1 cup water
1 cup cream
1 cup sugar substitute (I use Whey Low)
4 eggs
1/4 cup butter
1 1/2 teaspoon vanilla

Put all the ingredients into the blender. Mix thoroughly, and pour
into a 10" pie pan. Sprinkle some nutmeg over the top.

Bake at 350 for 30-35 minutes until a knife inserted in center comes
out clean. Let cool and refrigerate.

Slice into pieces like pie and serve.


Norwegian Cream

Norwegian Cream (Level 1, almost Level 1 with berries)

2 cups plus 6 Tablespoon cream
1 cup sugar substitute (I use Whey Low)
1 teaspoon unflavored gelatin
1 pint sour cream
1 teaspoon vanilla extract
2 cups fresh berries

In a medium saucepan mix together the vream, sugar substitute and
gelatin. Heat the mixture over low heat until the gelatin is dissolved
- about 5 minutes. Remove from heat and cool until slightly thickened.
Fold in the sour cream and add the vanilla. Pout into individual
dessert dishes, goblets, or into a mold and refrigerate until firm.
Top with berries (I lightly mash the berries) and serve.


Coffee Pot de Creme

Coffee Pot de Creme (Level 1)

2 1/2 cups cream
1/2 cup sugar substitute (I use Whey Low)
3 Tablespoon instant decaf coffee
1 1/2 teaspoon vanilla extract
6 egg yolks
2 Tablespoon confectioners sugar substitute

Scald 2 cups cream in a small saucepan. Remove from heat and stir in
the sugar nd instant coffee. Blend in the vanilla.

In a separate bowl beat the egg yolks until thick and pale yellow. Add
the yolks very gradually to the cream, stirring constantly. Pour into
pot de creme cups and place in a pan of hot water. Bake in preheated
325 oven for 35 minutes.

Remove from the oven and cool completely. Chill in the refrigerator
for at least 2 hours.

Whip the remaining 1/2 cup cream until it forms soft peaks. Add
confectioners sugar substitute (can use reg sugar substitute to taste)
and beat in well. Serve the pot de cremes with a generous spoonful of
whipped cream on top. Dust with cinnamon.

*If you don't have confectioners sugar substitute, you can use
superfine sugat sub (run sugar subst throught the food processor).


Baked Ice Cream

Try something different!

Baked Ice Cream (Level 1)

3 egg whites
1/2 cup of sugar substitute (I use Whey Low)
1/4 teaspoon cream of tartar

Do this the day before: Fill 4 medium size oven proof ramekins with
your favorite ice cream. Place in freezer to keep from melting. Make a
meringue with egg whites, cream of tartar and sugar. Cover ice cream
with meringue and return to freezer . (Be sure that the ice cream is
completely covered with the meringue)

Just before serving: Place ice cream cups on cookie sheet and place
about 2 to 3 inches under broiler until brown. Serve immediately.

Strawberry Sorbet

This one is not one of my original recipes...I got this recipe from
the Food Network - it is so good I had to pass it on. The better and
fresher the strawberries, the better the sorbet.

Strawberry Sorbet

1 pound fresh strawberries
2 Tablespoon lemon juice
1 lemon zested
3/4 cup sugar substitute (I use Whey Low for ice cream)
1/2 cup water
1/4 teaspoon salt

Slice the berries. In blender, puree the berries with the lemon juice
and lemon zest. Set aside.

in a small saucepan bring sugar substitute, water and salt to a boil.
Reduce heat to simmer and cook 5 minutes or until slightly thickened.

Add the syrup to the berry mixture. Place in ice cream maker and churn
according to manufacturers directions.

Pour into container, cover and put in freezer.


Upside Down Chocolate Cream Pie

This pie is a huge hit wherever I bring it, or share the recipe!

Upside Down Chocolate Cream Pie (almost Level 1)

4 egg whites at room temp
1/8 tsp cream of tartar
3/4 cup sugar substitute (I use Whey Low)
8 0z dark or semisweet sugar free chocolate
6 Tbsp strong decaf coffee
1 1/2 tsp vanilla
2 cups cream

Beat egg whites until foamy, add cream of tartar and a pinch of salt.
Beat until soft peaks form, add sugar substitute slowly - one tsp at a
time - beating well after each addition.

Turn into a well buttered 10" pie pan, building the sides up 1/2" over
the edge making a nestlike shell.

Bake at 300 for 50 to 55 minutes.

Melt chocolate with the coffee in the microwave, add vanilla and atir
until smooth.

Whip the cream until stiff and gently fold the whipped cream into the
melted chocolate.

Fold into the shell and chill for 2 hours.

Lemon and Strawberry Surprise

This is a good looking dessert - it is cooked at such a low heat that
sometimes I cook it in a beautiful crystal bowl and WOW!

Lemon and Strawberry Surprise (almost level 1)

4 eggs, seperated
1/4 teaspoon cream of tartar
3/4 and 1/2 cup sugar substitute (I use Whey Low)
1 teaspoon grated lemon rind
6 tablespoons lemon juice
1 cup cream, and 1/2 cup cream
2 tablespoon sugar substitute
6 large whole strawberries

Preheat oven to 225 degrees.

Beat egg whites with cream of tartar until stiff. Gradually beat in
3/4 cup sugar substitute and continue to beat until meringue is smooth
and glossy. Empty into a round 8 1/2" x 2" baking dish, making a nest
about 1" deep with a rim about 2" deep. Bake for 1 1/4 hours. Cool.

In top of a double boiler beat egg yolks and 1/2 cup sugar substitute.
Stir in grated lemon rind and lemon juice. Cook, stirring, over
simmering water for about 15 minutes until custard is thick. Cool.

Beat 1 cup cream until stiff. Fold into the lemon custard. Pour
custard into the meringue nest and chill for 24 hours.

Just before serving beat 1/2 cup cream and stir in 2 tablespoon sugar
substitute. Spread the whipped cream over the lemon custard. Place
whole strawberries on top, one on each slice.


White Chocolate Mousse

White Chocolate Mousse (almost level 1)

6 oz SF white chocolate
1/3 cup cream
1 dash lemon juice
2 egg whites
1 cup cream

In microwave safe bowl, break up chocolate into small pieces and add
1/3 cup cream. Melt slowly in microwave, stirring occasionally until
smooth. Cool to room temperature.

In a large bowl, beat lemon juice and egg whites until mixture
stiffens. Using a rubber spatula, gently fold cooled chocolate into
egg white mixture.

Whip cream until it forms peaks and fold into chocolate mixture.

Spoon into serving glasses and refrigerate at least 2 hours. Garnish
as desired, with whipped cream and or berries.


Honey Chicken Wings

Looking for an easy, fingerlicking good party takealong? This is it!


3 pounds chicken wings (16 wings)
salt and pepper to taste
2 cups sugar free honey
1 cup soy sauce
1/2 cup sugar free ketchup
1/4 cup oil
2 cloves garlic, minced

Rinse chicken and pat dry, cut off and discard wing tips. Cut each
wing at joint to make two sections. Sprinkle wing parts with salt and

Place wing parts on broiler pan and broil 5-4 inches from heat 20
minutes, 10 minutes per side till chicken is brown.

Transfer chicken to crockpot.

For Sauce combine honey, soy sauce, ketchup, oil and garlic in bowl.
Pour over chicken wings. Cover and cook on low 4-5 hours or on high
2-2 /2 hours.


Spinach Dip

All time favorite appetizer

Spinach Dip (Level 1)

1 package frozen chopped spinach, cooked & very well drained
1 cup sour cream
1/2 cup mayonnaise
1/2 cup fresh minced parsley
1/2 cup minced green onions, whites only
1/2 teaspoon beau monde seasoning
1/2 teaspoon dried dill weed
salt & pepper to taste

In a bowl mix together sour cream, mayonnaise, parsely, scallions and
spices. Add the sinach and stir thoroughly. Taste for seasoning. Cover
and refrigerate overnight.

I put the sinach dip in the center of a hollowed head of red cabbage,
and serve with a variety of vegetable "dippers" - endive, celery,
cucumber, snow peas, cauliflower, zucchini...


Roasted Shrimp in the Shell

Roasted Shrimp in the Shell (Level 1)

2 pounds medium or large shrimp
1 1/2 teaspoon garlic powder
1 teaspoon cumin
1 1/2 tespoon salt
3/4 teaspoon ground red pepper
3 tablespoon lime juice

Make a pasty marinade with the garlic powder, cumin, salt, pepper and
lime juice by combining all. Add shrimp (with the shells on) and
marinate of one hour.
Transfer shrimp to a broiling pan or skewer on bamboo sticks. Broil
about 5 minutes on one side, and 5 minutes on the other. The shells
may char, but the meat will be fine.


Broiled Scallops

This is one of my favorite appetizers

Broiled Scallops (Level 1)

1/2 pint fresh bay scallops
8 strips of bacon

Rinse and drain a half pint of fresh bay scallops.

Take 8 strips of bacon and cut each strip into six pieces - cut bacon
in half the long way, then cut each half into 3 pieces.

Wrap each scallop with a piece of bacon and pin with a toothpick.

Place scallops on their sides in a baking tray. Broil for 2-3 minutes
on one side under a hot broiler then turn each scallop over and broil
for 2-3 minutes on the other side.

Serve and enjoy hot!

Fresh Squeezed Lemonade

My all time favorite drink!

Fresh Squeezed Lemonade

1 1/4 cups sugar substitute (I use Whey Low)
1/2 cup boiling water
1 1/2 cups fresh squeezed lemon juice
4 1/2 cups cold water

Combine the sugar substitute and boiling water in your lemonade
pitcher, stirring or shaking (with top on) well until the sugar
substitute dissolves. Add the lemon juice and cold water, mixing well.
Chill and serve over ice in tall glasses.

Stroganoff Meatballs

This is really good for entertaining or taking to a party - you make
it, let it sit to combine flavors, then easily finish it with some
last minute heating and mixing.

Stroganoff meatballs (Level 1)

1/2 pound ground beef
1/2 pound ground veal
1/2 pound ground pork
1 large onion chopped
4 tablespoon almond meal
1 beaten egg
1 1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon nutmeg
2 tablespoon olive oil
2 tablespoon tomato paste
1 cup beef stock
1 cup sour cream

Mix together 3 meats. Add onion, almond flour, egg, salt, pepper and
nutmeg, mixing in by hand.

Form into small balls and saute quickly in heated olive oil over
medium hi heat. Do not saute too many at one time or they will not
brown nicely.

When meatballs are all sauteed and browned, put them all in skillet
together and gradually add tomato paste and beef stock. Simmer for 15

Let stand for several hours or refrigerate overnight.

Just before serving, reheat on low - do not boil. Add sour cream,
stirring in with a wire whisk.


Flounder Baked in Sour Cream

This is really easy and is good enough to serve company. Tastes good
with fresh fish or the frozen fillets.

Flounder Baked in Sour Cream (Level 1)

2 to 3 pounds of flounder fillets
1 Tablespoon and 3 Tablespoons butter
1/4 teaspoon white pepper
1/2 teaspoon hot sauce
1 Tablespoon paprika
1 Tablespoon chopped fresh parsley
1 Tablespoon chopped fresh chives
3 Tablespoons dry sherry (you can leave this out)
1/2 cup grated parmesan cheese
1 cup sour cream

Preheat the oven to 350. Grease a flat 2 quart casserole with the 1
Tablespoon butter. Arrange the flounder in the casserole.

Mix the remaining ingredients (except butter) together with the sour
cream and spread over the fish. Dot with the remaining butter.

Bake uncovered for 30 minutes.



Gyros (Level 1)

1/2 cup chopped fresh parsley
1/2 cup chopped fresh basil
1/2 cup chopped fresh mint
4 sprigs fresh rosemary leaves (discard stems)
2 tablespoons dried oregano
8 cloves chopped garlic
zest of 1/2 lemon
juice of 2 lemons (1 cup)
1 tablespoon coarse salt (kosher or sea salt)
1 tablespoon freshly ground papper
one butterflied leg of lamb

Combine all ingredients except lamb in a bowl. Rub the mixture well
into both sides of the lamb, and place the lamb in the bowl and cover
it. Put in the refrigerator to marinate for 2 days, turning several times.

Remove lamb from the refrigerator at least one hour before cooking to
bring it to room temperature. Wipe off most of the herb mixture,
reserving the marinade for basting.

Roast lamb on grill over low heat covered for 20 minutes, basting and
turning after 10 minutes. Remove the cover and baste then grill
another five minutes on each side (10 minutes total). The lamb will be
cooked medium to medium rare. Adjust cooking times if you like it more
well done. Remove to a platter, tent with foil and let sit for 15 minutes.

Slice lamb thinly across the grain. Serve with Taziki sauce (recipe
follows). You can also serve in a lettuce wrap.

Taziki Sauce:
1 16 oz container whole milk plain yogurt
1 medium cucumber
4 cloves chopped garlic
2 tablespoons olive oil
1/2 cup chopped fresh dill
1 teaspoon salt
1/2 teaspoon white pepper
2 tablespoons red wine vinegar

Place yofurt into a fine strainer lined with cheesecloth or a damp
coffee filter. Set the strainer over a bowl and cover with plastic
wrap. Let drain overnight. Discard whey mixture that is in the bottom
of the bowl.

Remove the seeds from the cucumber and grate. Salt lightly and let sit
for one hour. Squeeze the grated cucumber to remove excess water. Mix
cucumber with the rest of the ingredients into the yogurt and let rest
in the refrigerator for at least 2 hours.


Vaca Frita

One of my Cuban favorites!

vACA fRITA (Fried Cow) (Level 1)

One 2 1/2 pound flank steak cut in half
1 bay leaf
1/4 fresh lime juice
1/4 cup fresh lemon juice
3 cloves finely chopped garlic
salt and freshly ground black pepper to taste
1/2 cup olive oil
1 large onion, cut in half and each half thinly sliced
2 tablespoons finely chopped fresh parsley or cilantro

Place the beef and bay leaf in a large saucepan. Cover with salted
water and cook, covered, until the meat is tender, about 1 to 1 1/2
hours. Remove the meat from the stock and allow to cool to room

When the meat is cool, cut it into 2 inch chunks, shred it using your
fingers and place in a large nonreactive bowl. Add the citrus juices,
garlic, salt and papper, cover, and refrigerate at least 1 hour or

Remove the meat from the marinade and squeeze out the excess liquid.
In a large skillet, heat the oil over medium-high heat until fragrant
and cook the beef shreds, stirring, 6 to 8 minutes. Add the onion and
cook, stirring, 5 minutes. Stir well and cook until the beef is crisp,
another 5 minutes. Sprinkle with the parsley and serve.

Beef Stew

Beef Stew

A Cuban style stew - delish! (Even non-Cuban Floridians love the food!)

Estafado (Beef Stew) (Level 1)

3 Tablespoon olive oil
1 large onion finely chopped
2 lbs lean stewing beef cut into 1" cubes
2 cloves garlic crushed
3 Tbsp red wine vinegar
1/2 cup tomato sauce
1 cup red wine
1 bay leaf
1 teaspoon dried oregano
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup green chile salsa
2 Tablespoon finely minced fresh cilantro

In a 10" skillet heat 2 Tbsp oil over medium high heat. Saute the
onion for 3-5 minutes, stirring constantly. Remove the onion from the
pan with a slotted spoon, leaving the liquid, and set aside.

Add the remaining oil to the pan and heat. Place the meat in the pan
and brown well, stirring frequently. Return the onion to the pan. Add
the remaining ingredients. Bring the mixture to a boil over high heat,
reduce heat and simmer covered for 1 1/2 to 2 hours until the meat is
fork tender.

Turn into a warmed serving dish and garnish with the cilantro.


Scallop Stew

Seafood - I just love it so much and scallops are my favorite!

Scallop Stew (Level 1)

1 tablespoon butter
1 pound fresh bay scallops
3 cups mix of 1 1/2 cup water and 1 1/2 cup cream
salt & pepper
fresh parsley or cilantro

In a large saucepan melt the butter and saute the scallops for about 5

Add the cream mixture to the scallops in the saucepan and simmer
slowly for 10 minutes.

Season with salt & pepper to taste.

Serve garnished with fresh parsley or cilantro.

This serves 4.


Barbequed Shrimp

I love anything shrimp....

Barbequed Shrimp (Level 1)

1 pound jumbo shrimp peeled with the tails on
1/4 pound butter cut into bits
1 tablespoon lemon juice
1 tablespoon worcestershire sauce
1 tablespoon freshly ground pepper
1/2 teaspoon salt
Tabasco sauce to taste

Place the shrimp in a single layer in a 9 x 13 baking dish. Dot with
the butter. Combine the rest of the ingredients and pour over the
shrimp. Bake in 350 oven for 20 minutes, stirring occasionally.

Remove the shrimp to a soup tureen or to individual bowls. Pour the
juices from the pan over the shrimp and serve immediately.

Teriyaki Beef


tERIYAKI bEEF (Level 1)

3 tablespoons soy sauce
3 tablespoons dry sherry
1 1/2 tablespoons sugar substitute
4 cloves garlic minced
6 thin slices fresh ginger, smashed
1/4 teaspoon freshly ground black pepper
1 1/2 pounds flank steak

In a small bowl mix together all ingredients except the steak. in a
nonreactive shallow pan, combine the steak and the sauce, Cover and
chill at least one hour or overnight. (Best marinated overnight)

Preheat the broiler.

Broil the steak, turning once, until medium-rare, 3 to 4 minutes per
side. Slice across the grain and serve.


Ropa Vieja

Another Cuban favorite~

ROPA VIEJA (Old Clothes)(Level 1)

One 2 1/2 pound flank steak cut in half
2 bay leaves
1/4 cup olive oil
1 large onion cut in half and each half thinly sliced
1 large green bell pepper seeded and cut into strips
2 to 3 cloves garlic finely chopped
2 cups drained and chopped canned whole tomatoes
1/2 cup cooking sherry
salt and freshly ground black pepper to taste
1/2 cup finely drained pimentos for garnish

Place the beef and 1 bay leaf in a large saucepan, cover with salted
water and cook over low heat, covered, until the meat is tender, 1 to
1 1/2 hours. Remove the meat from the stock and allow to cool to room
temperature, then cut the meat into 2 inch chunks.

Meanwhile, in a large skillet, heat the oil over low heat until
frangrant, then cook the onopns, bell pepper and garlic, stirring
until the onions are tender, about 6 to 8 minutes. Add the tomatoes,
sherry and the remaining bay leaf. Cook, uncovered, and additional 15

When the meat is cool, shred it with your fingers and season with salt
and pepper. Add it to the tomato mixture, cover and simmer over low
heat for 30 minutes. Remove the bay leaves, garnish with with the
pimentos and serve.

This dish can be prepared a day or 2 in advance, cooled then
refrigerated. To serve, simmer covered over low heat until heated
through, about 30 to 35 minutes.

Riviera Beach Conch Salad

I have been making this for years - adapted from my squeeze's "conch"
roots -

Riviera Beach Conch Salad (Level 1)

8 conch diced up
3 medium yellow onions diced
3 tomatoes diced
3 green peppers diced
1 1/2 teaspoon worcestershire sauce
1/4 cup fresh lime juice
1/4 cup cider vinegar
1 teaspoon salt
1/8 teaspoon black pepper
6 tablespoons olive oil
tabasco sauce to taste

Combine all ingredients in a salad bowl and refrigerate several hours
before serving.

NOTE: The acid in the citrus juice cooks the conch.


Sole and Eggplant

This works well with any kind of "sole" - fluke flounder....

Sole and Eggplant (Level 1)

1 medium eggplant
1 sliced onion
1 chopped green pepper
dash garlic powder
about 5 or six sole fillets
1 lemon sliced
handful ground almonds
1 large tomato chopped
fresh parsley

Slice eggplant crossways into circles about 3/4" thick. Saute eggplant
in butter or oil until they get a bit soft on both sides.

Place eggplant rings in greased baking pan.

Saute a sliced onion and diced green pepper in butter with a dash of
garlic powder until soft and put aside.

Lay the fillets on the eggplant slices in the baking pan. Lay lemon
rings on fillets and sprinkle with ground almonds.

Place sauteed sliced onion and pepper over fillets. Dot with lots of
butter and put in a 375 degree oven. Bake until fish is opaque.

Remove from oven, top with chopped up fresh tomato and some parsley
and serve.


Stuffed Grouper

I love fish - and it is abundant down here in South Florida! This is a
simple recipe, easy to make in a boat galley with fresh caught fish..

Stuffed Grouper (Level 1)

4 grouper fillets abt 5-6 oz each (can use redfish or snapper in place
of grouper)
4 large shrimp, peeled & deveined
1/2 small onion chopped
2 bay leaves
1/4 teaspoon thyme
1/2 tomato thinly sliced
1/2 cup white wine
1 cup fish stock
1 cup butter
1 1/2 cups cream
juice of 1/4 lemon
cayenne pepper to taste
salt & pepper to taste

Place one shrimp on each fillet roll fillets around the shrimp. Place
in a buttered 8" square baking dish. Add onions, bay leaves, thyme,
salt & white pepper. Top each fillet with a slice of tomato. Pour
white wine and fish stock into pan with fillets. Melt & drizzle 1/2
cup butter over fish. Cover pan with foil and bake 15-20 minutes in a
400 degree oven.

Remove fish from pan and keep warm until serving. Drain fish drippings
into a saute pan and reduce by 90%.

Pour cream into another pan and heat until reduced by 40%.

Heat 1/2 cup butter until very hot.

Add reduced cream to fish drippings, then whip in hot butter. Add
lemon juice and season to taste with cayenne, salt & pepper.

Spoon sauce over stuffed fillets and serve immediately.


Somersizing Plan

Somersizing Plan:

The Basics

With this plan you are doing Food Seperation or Combining which ever you want to call it. I call it seperating. Some call it combining. The major idea is to not each carbs and Proteins/fats together.

This is not to be considered a diet....It is a Way Of Eating! Its a lifestyle that can live with you and you will love it.

Somersize Food Groups

Proteins/Fats: include Meats, Chicken, Fish, Butter, Cheese and Cream

Veggies: including all low starch vegetables

Carbos: Including Whole-Grain Carbohydrates and Non Fat Dairy Products

Fruits: Including most of your favorites

Basic Rules:

Rule #1: Eliminate all Funky Foods

Rule #2: Eat Fruit Alone on an empty Stomach. Either 20 minutes before a carb meal or one hour before a Protein meal or 2 hours after your last meal.

Rule #3: Eat Protein/Fats with Veggies

Rule #4: Eat Carbos with Veggies

Rule #5: Keep Pro/Fats seperate from Carbos

Rule #6: Wait 3 hours between Meals if switching from Pro/Fats to Carbos and vise versa

Rule #7: Dont Skip meals!

Eat at least 3 meals a day and eat until you are feel satisfied and comfortably full

Plus: Drink Eight 8 oz. Glasses of water a day

Witch's Brew


Witch's Brew (Level 1)

1 dozen or more hardshell crabs
4 quarts water
salt ( 1 tablespoon for each crab)
2 heaping tablespoons of crab or shrimp boil
the tops from one bunch of celery
1/2 teaspoon celery salt
1 teaspoon black pepper
2 tablespoons red hot or tabasco sauce
1/2 cup white vinegar

Take a large pot that will hold the 4 pounds of crabs. Add about 4
quarts of water. Add the salt, boil, celery tops, celery salt, black
pepper and hot sauce.

Bring mixture to a boil and stir for 5 minutes. Add 1/2 cup of white
vinegar after boiling has occurred.

Wash off crabs in fresh water and dump in boiling brew. Cover and boil
on low heat for about 12 minutes. Watch that it does not boil or spill

Serve on platter hot or cold. Out of this world!


Pork Chops with Sauerkraut

Another dump and go recipe!

Pork Chops with Sauerkraut (Level 1)

4 pork chops
salad dressing (I like to use one of several kinds: Steels Sugar Free
Honey Mustard, Steels Sugar Free Sweet & Sour Sauce, Creamy Parmesan,
Creamy Cesar)
1 14 oz can sauerkraut

Baste pork chops with salad dressing. Place in a casserole dish
sprayed with Pam. Drain most of the liquid out of the sauerkraut and
dump it over the pork chops. Pop it into a 350 oven for 1 hour and serve.


Somersize Rules Explained

Somersize Rules Explained:


It is essential to Eliminate all foods that cause your insulin levels to fluctuate too much.

These include things like white sugar and Flour and are called Funky Foods. Avoid the following catergories:

Sugars: White sugar, Brown Sugar, Raw Sugar, Corn syrup, High-Fructose Corn Syrup, Sucrose, Molasses, Honey, Maple Syrup, Beet and Carrots

Starches: Acorn Squash, Bananas, Butternut squash, Corn, Hubbard Squash, Parsnips, Potatoes, Pumpkin, Sweet Potatoes, White Flour, White Rice, Yams.

Alternatives to white flour include: Whole wheat, Pumpernickel, Rye, Amaranth, Spelt, Farro, Kamut.

Alternatives to white rice: Brown rice, Wild Rice

Caffeine and Alcohol: Beer, Wine, Hard Liquor, Caffeinated Tea, sodas and coffee, Cocoa.

Bad Combo Foods: Avacoado, Coconut, Liver, Nuts, Olives, Soy, Low fat or whole Fat (dairy) These contain protein and fat and carbs.


Proteins/Fats: include Meats, Chicken, Fish, Butter, Cheese and Cream

Any of the foods from the Pro/Fat groups can be eaten together or in combination with Veggies.

Carbos: Including Whole-Grain Carbohydrates and Non Fat Dairy Products

These provide fiber and roughage necessary for the digestive system.Eat Plant source. Enjoy Complex Carbs like whole grain Pasta and Cereals.

Any foods in the Carbo group can be eaten together or in combination with Veggies.

Veggies: including all low starch vegetables and Low on the Glycemic Index.

Green Beans, Broccoli, Cauliflower, artichokes, tomatoes, peppers, onions, and more. These also provide roughage for our digestive system.

Any Foods in the Veggies Group can be eaten together. And they can be eaten with the Pro/Fat group or the Carbo Group.

Fruits: Including most of your favorites. these are a great source of fiber and help the digestive tract moving.

Any foods in the fruits group can be eaten together.

Free Foods: These can be combined with Pro/Fats, Veggies or Carbos because they do not conflict with any of the foods groups.

These include: Soy Saouce, Vinegar, Mustards, Herbs and spices. As well as Lemons and Limes and SomerSweet!

Pizza Chicken

Another easy dump and go chicken recipe

Pizza Chicken (Level 1)

4 boneless skinless chicken breast halves
1 15 oz can tomato sauce
1/2 teaspoon oregano
1 teaspoon chopped parsely
1/2 teaspoon garlic salt
1/2 teaspoon onion powder
1/2 teaspoon sugar substitute
1 2.5 oz can sliced mushrooms, drained
4 slices mozzarella cheese

Place chicken pieces in a 2 quart casserole/baking dish.

Combine tomato sauce, oregano, chopped parsley, garlic salt, onion
powder and sugar substitute. Pour over chicken, cover and bake at 425
for 15 minutes.

Top with mushrooms and mozzarella and continue to bake uncovered for
10 minutes.


Somersize Reference Guide

Somersizing Reference Guide

If you've been Somersizing for awhile, this is a reminder of the plan...

1- Eliminate all Funky Foods.
2- Eat Fruits alone, on an empty stomach.
3- Eat Proteins/Fats with Veggies.
4- Eat Carbos with Veggies and no fat.
5- Keep Proteins/Fats separate from Carbos.
6- Wait three hours between meals if switching from a proteins/Fats meal to a Carbos meal, or vice versa.
7- do not skip meals. Eat three meals a day, and eat until you feel satisfied and comfortably full.

sour cream

green beans

nonfat milk products
whole-grain breads, cereals, pastas
nonfat soy milk


Eliminate Funky Foods

corn syrup
maple syrup

pasta made from semolina or white flour
sweet potatoes
white flour
white rice
winter squashes (acorn, butternut)

low-fat or whole milk

alcoholic beverages
caffeinated coffees, teas, and sodas
cocoa (including unsweetened cocoa)

Legal Foods by Category

Here is a complete list of all the foods available in each of the categories:


bel paese
buffalo mozzarella
cream cheese
monteryey jack
queso blanco

Other dairy products-
sour cream

gelfilte fish
ocean perch
orange roughy
red snapper
sea bass
wolf fish

canadian bacon
cold cuts
frog's legs
hot dogs

chili oil
olive oil
peanut oil
safflower oil
sesame oil
vegetable oil

cornish game hen
guinea hen



adzuki beans
anasazi beans
black beans
black-eyed peas
cannellini beans
fava beans
garbanzo beans
great northern beans
green peas
kidney beans
lima beans
mung beans
navy beans
pinto beans
red beans
split peas
white beans

Breads/Bagels/Crackers/Hot cereals/Cold cereals/Pasta Made From Whole Grains-
brown rice
durum wheat


Wheat Germ


alfalfa sprouts
bamboo shoots
bean sprouts
beet greens
bok choy
brussels sprouts
chicory greens
clover sprouts
collard greens
crookneck squash
dandelion greens
dill weed
green beans
Boston or bibb
red oak
mustard greens
bell peppers
cherry peppers
chili peppers
pickles (except sweet)
snow peas
sugar snap peas
swiss chard
tomato (green)
turnip greens
water chestnut
wax beans
yard-long beans
yellow beans


asian pear
mandarin oranges
orange flesh
passion fruit
prickly pear
star fruit

Phyllo Dough

Nonfat Dairy Products-
nonfat cottage cheese
nonfat milk
nonfat rice milk
nonfat ricotta cheese
nonfat sour cream
nonfat soy milk
nonfat yogurt

brown rice
brown rice cakes
wild rice

Sugar Conversion Chart

Sugar Conversion Chart

Splenda Packets
SweetBalance (SugarNot)
1 t
1/4 t
1 t
1/8 t or 1 pkt
1/8 t
1 T
3/4 t
1 T
1/5 t
1/5 t
1/4 c
21/2 t
1/4 c
1 t
1 t
1/3 c
1 T
1/3 c
11/2 t
11/2 t
1/2 c
5 t
1/2 c
1 T
1 T
1 c
3 T
1 c
2 T
2 T

Sweet n Low Packets
Sweet n Low
Sweet n Low Spoonable
1 t
10 drops
1/6 t
1/6 t
1 T
30 drops
1/2 t
1/2 t
1/4 c
11/2 t
2 t
2 t
1/3 c
2 t
21/2 t
22/3 t
1/2 c
1 T
4 t
4 t
1 c
2 T
8 t
8 t

* With special thanks to Luv2Sun for the amounts!

BBQ Baked Chicken

This is one of those what you have in your cabinet things. It is good!
Serve with a salad for a simple, easy meal.

BBQ Baked Chicken (Level 1)

4 boneless skinless chicken breast halves
1/4 cup lemon juice
2 tbsp cider vinegar
2 tsp Worcestershire sauce
1 tsp salt
2 tbsp grated horseradish
about 1/2 cup legal ketchup

Preheat oven to 350. Place the chicken pieces in a casserole large
enough to hold all the chicken pieces in a single layer.

Place lemon juice, vinegar, Worcestershire sauce, salt & horseradish
in a 2-cup measuring cup; fill to the 1-cup level with ketchup. Stir
well; pour sauce over

Bake 40 minutes, until tender.


Grilled Marinated Pork Tenderloin

This is so easy and so good

Grilled Marinated Pork Tenderloin (Level 1)

2 pork tenderloins, 3/4 lb each
1 8 oz bottle Italian or Greek salad dressing (legal)

Place the tenderloins in a heavy duty zip loc bag. Pour the dressing
over the tenderloins, seal and refrigerate for 8 hours.

Remove the tenderloins from the marinade. Insert a meat thermometer
into the tenderloins.

Grill the tenderloins, covered, over hot coals 12 to 15 minutes or
until the meat thermometer reaches 160, turning once.


Special Occasion Chicken

This is a favorite at my house, and it is easy.

Special Occasion Chicken (Level 1)

1/4 cup butter
4 boneless skinless chicken breast halves
1 cup sliced mushrooms
2 tablespoons minced shallots
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup shredded mozzarella cheese

Melt butter in a skillet over medium heat. Add chicken and cook 10
minutes. Turn chicken and add mushrooms and shallots. Sprinkle with
salt and pepper, cook 10 minutes or until tender.

Transfer chicken to serving platter. Sprinkle the cheese over chicken,
then top with mushrooms and shallots. Cover and let stand for 5
minutes or until cheese melts.