Saturday, December 26, 2009

Classy Coleslaw

Classy Coleslaw (almost level 1)

The cranberries make this almost level 1.

3 cups shredded cabbage
1/2 cup dried unsweetened cranberries
1/2 cup shredded jicama
1/4 cup sliced green onions
1/3 cup plain yogurt
1 tablespoon mayonnaise
1 teaspoon Dijon mustard
1/4 teaspoon dill weed
salt and pepper to taste

Combine the cabbage, cranberries, jicama and green onions in a large bowl.

Combine the yogurt, mayonnaise, mustard and dill in a small bowl and blend well. Add salt & pepper to taste.

Pour the dressing over the salad. Toss and serve.



Somersizing since 01/03

Saturday, October 24, 2009

Broccoli Cheese Bake


Broccoli Cheese Bake (Level 1)

3 to 4 cups of broccoli
2 beaten eggs
1 cup ricotta cheese
2 teaspoons minced scallion
1/2 teaspoon worchestershire sauce
salt & pepper to taste
1/2 cup grated cheddar cheese - divided
4 tablespoons butter

Butter casserole dish and preheat oven to 350.

Trim the broccoli. Parboil for 7 minutes, drain and place in casserole dish.

Mix the eggs, ricotta, scallion, worcestershire, salt, pepper and 1/4 cup cheddar. Pour over the broccoli.

cover with the remaining 1/4 cup cheddar. Dot with the butter and bake for 25 to 30 minutes.

Started Somersizing 01/03
A smile is a curve that sets everything straight.

Shish Kebob

Shish Kebob (level 1)

1/2 cup lemon juice
1/4 cup olive oil
3 scallions minced
1 teaspoon ground ginger
1 teaspoon ground coriander
1 clove minced garlic
2 teaspoons curry powder
2 teaspoons salt
2 pounds lamb, cubed
2 zucchini
2 green peppers
8 pearl onions
2 cups cherry tomatoes
2 cups baby bella mushroom caps

Combine marinade ingredients - lemon juice through salt - in a bowl. Stir to

Add the lamb cubes to the marinade and let sit on the counter for 2 hours. Drain
and reserve marinade.

Cut the zucchini into 1 inch pieces. Cube the green peppers. Peel the onions.

Skewer the lamb, zucchini, green peppers and onions, alternating veggies with

Skewer the tomatoes and mushroom caps, alternating the tomatoes and mushrooms.

Barbeque the lamb skewers over the grill for 10 minutes, basting with the
reserved marinade. Add the tomato skewers to the grill, baste with marinade and
grill all for 5 more minutes being sure to baste.

Put on a serving platter and serve.

Started Somersizing 01/03
A smile is a curve that sets everything straight.

Deli Style Green Bean Salad

It's still picnic time down here - it's always picnic time down here! This is
good for picnics - tailgates - bbqs - anything!

Deli Style Green Bean Salad (Level 1)

4 small summer or yellow squash
3 cups cooked sliced green beans
1 onion chopped
3 tablespoons olive oil
2 tablespoons vinegar
1 cup canned soy beans drained of liquid
2 1/2 tablespoons red wine vinegar
1/2 teaspoon lemon juice
1 teaspoon salt
1 teaspoon sugar substitute
1 teaspoon Coleman dry mustard
1/4 teaspoon paprika
1 cup cour cream

Slice the squash and steam for 3 minutes.

Toss together the squash, green beans, onion, olive oil, vinegar, and soybeans
and chill.

Mix together the red wine vinegar, lemon juice, salt, sugar substitute, dry
mustard and paprika. Pour over the vegetables and stir to coat. Marinate
overnight in the refirgerator.

Add sour cream, stir to combine and serve.

Somersizing since 01/03

Tomato Relish

Use with burgers, chicken, just about anything!

Tomato Relish (Level 1)

8 cups chopped very ripe tomatoes
1 cup chopped celery
1 large onion chopped
1 green bell pepper chopped
1 cup apple cider vinegar
1 cup agave nectar
2 teaspoons paprika
2 tablespoons salt
1 tablespoon mustard seed
1 tablespoon pickling spices

Combine the tomatoes, celery, onion and bell pepper in a colander and drain for
an hour.

Combine the rest of the ingredients in a saucepan and bring to a boil. Let boil
for 5 minutes, then remove from stove.

Cool the sauce and then pour over the tomato mixture in a bowl. Stir to combine
and let stand overnight.

Store in covered jars in the fridge.


Somersizing since 01/03

Chili Sauce

Welcome to condiment heaven - meet ketchup's hot cousin

Chili Sauce (Level 1)

10 large tomatoes
2 onions
1 red bell pepper
1 green bell pepper
1/2 cup sugar substitute
1 teaspoon salt
1 1/2 cups red cider vinegar
1 teaspoon ground cloves
1 teaspoon cinnamon
1 teaspoon allspice
1 teaspoon Tabasco sauce

Peel and quarter the tomatoes. Mince the onions and peppers. Put all the
ingredients in a heavy pot and simmer over a very low heat for 2 hours until it
is very thick. Taste and add more hot sauce to taste (If it needs it).

Store in the fridge in covered containers or jars.


Somersizing since 01/03

Big Batch Spaghetti Sauce

Shall we talk sauce? Big batch sauce that freezes well?

Big Batch Spaghetti Sauce (Level 1)

1/3 cup evoo
2 large onions
2 gloves minced garlic
15 large tomatoes (really ripe ones)
2 cups red wine
12 ounces tomato paste
1 1/2 teaspoons salt
1/4 teaspoon pepper
2 heaping teaspoons oregano
1 teaspoon dried basil
1 teaspoon dried rosemary

Heat the oil in a large pot. Chop the onions, and add the onions and garlic to
the pot. Sautee until they turn golden for about 10 minutes.

Peel the tomatoes and cut into eights. Add to the pot.

Add the rest of the ingredients and bring to a boil. Lower heat and simmer
uncovered for an hour.

This freezes really well in covered containers or plastic bags.


Somersizing since 01/03

Baked Tomato Casserole

Easy and cheesy -

Baked Tomato Casserole (level 1)

4 tomatoes
Salt & pepper to taste
1/2 cup mayonnaise
1/2 cup minced scallions
1/2 cup grated cheddar cheese

Butter a casserole dish.

Peel the tomatoes and cut in half. Place them in the dish. Season with salt and
pepper. Layer with mayonnaise, then onion and then top with grated cheese.

Bake at 325 for 20 minutes.


Somersizing since 01/03

Green Tomato Saute

The curry gives this a rich exotic taste.

Green Tomato Saute (Level 1)

3 tablespoons butter
1 small onion sliced
1 teaspoon curry powder
2 large green tomatoes sliced
salt & pepper to taste

Melt the butter in a skillet, add the onions and saute until softened. Add the
curry and then the tomatoes. Fry until cooked. Season with salt & pepper to
taste and serve.


Somersizing since 01/03

Marinated Tomatoes & Mushrooms

What to do with tomatoes? Marinate them with other stuff!

Marinated Tomatoes & Mushrooms (level 1)

1/2 pound baby bella mushrooms
1 jar marinated artichoke hearts (don't drain)
1/4 cup evoo
5 tablespoons red wine vinegar
1/4 teaspoon dried basil
1/4 teaspoon oregano
1/2 teaspoon Colemans dry mustard
1 small garlic clove chopped
1/2 teaspoon salt
Black pepper to taste

Put everything in a plastic bag and mush together to combine. Chill overnight in
the fridge. Skin and chop in a large chunky dice enough tomatoes to make 2
generous cups. Add them to the marinade in the bag - then put bag in the fridge
for another 3 hours before serving.


Somersizing since 01/03

Marinated Tomatoes

What to do with tomatoes? Marinate them!

Marinated Tomatoes (Level 1)

10-12 tomatoes
1 red onion
1 cup evoo
1/3 cup red wine vinegar
2 teaspoons oregano
1 teaspoon salt
1/2 teaspoon Colemans dry mustard
1/2 teaspoon pepper
2 cloves minced garlic

Peel and slice the tomatoes. Slice the onions thinly and combine the tomatoes
and onions in a bowl.

Combine the rest of the ingredients in a mixing bowl. Mix well until combined.
Pour over the tomatoes and onions. Cover and refrigerate for a few hours, making
sure to "baste" them ever 30 minutes. Serve chilled.

Creamy Italian Sliced Tomato Salad

Sliced tomato salad - big chunky slices of tomato with dressing over them - try
this one I love it on tomato slices

Creamy Italian Dressing (Level 1)

1 cup mayonnaise
1/2 cup sour cream
1 teaspoon italian herbs
1 1/2 teaspoon lemon juice
1/2 teaspoon worchestershire sauce
1/4 teaspoon salt
1 tablespoon chopped scallion
2 teaspoons capers

Mix everything in a bowl and chill.


Somersizing since 01/03

Veggie Juice Cocktail

Veggie Juice Cocktail (level 1)

10-12 tomatoes
1/4 cup vinegar
1 teaspoon sugar substitute
1 teaspoon salt
1 bay leaf
2 celery leaf shoots
2 onion slices

Put everything into a pot, bring to a boil and let simmer for 30 minutes. Strain
into a jar or pitcher. Keep covered in the fridge. I like to drink it over ice
in a tall glass.


Somersizing since 01/03

Sunday, July 12, 2009

Winn Dixie brand Salsa

I am not a Winn Dixie shopper. The only time I EVER go to Winn Dixie is when I am in a super rush and have to pick up something really basic. I was in a rush today and guess what I found - Winn Dixie has a complete line of their own salsas and picante sauces AND lots of them are legal!

Just to try them I bought 2 kinds - their Chunky Salsa and their Roasted Chipotle Salsa.

The Chunky salsa is really nice - I bought the medium and it has a nice bite to it. It is nice and chunky, not watery. LIKED IT - a LOT!

Winn Dixie brand Chunky Salsa (medium) ingredients: diced tomatoes, water, fresh jalapeno peppers, tomato paste, fresh onions, distilled vinegar, dehydrated onions, salt, dehydrated garlic, natural flavor

The Roasted Chipotle Salsa was also surprisingly good. I prefer chunky salsa, but this had a lot of body to it. It was not just water.

Winn Dixie brand Roasted Chipolte Salsa ingredients: tomatoes, roasted tomato puree, water, jalapeno peppers, onions, distilled vinegar, salt, dehydrated garlic, chipotle peppers, garlic, natural flavor, spices

I recommend these both, and I am sure the other flavors, types are just as good. Just be sure to read the ingredients of each, as they were not all legal.

And guess what? They have their own line of spaghetti sauces which are also legal - I bought a couple of bottles and will let you know what I think when I've tried them.

Jupiter FL USA
Somersizing since 01/03

Friday, July 3, 2009

Deviled Crab

Deviled Crab (Level 1)

We had surf & turf for dinner last nite, it's always easy! Just grilled up some steaks, made deviled crab and a salad. I was going to make crab cakes, but decided on this as the lazy way instead.

Deviled Crab (Level 1)

1 1/2 tablespoons unsalted butter
1/4 cup minced onion
1/4 cup minced green pepper
1/4 cup minced celery
1/2 pound lump crab meat, flaked
3 tablespoons mayonnaise
1/4 cup scallion greens sliced thin
2 tablespoons grated parmesan cheese
1/2 teaspoon worcestershire sauce
2 tablespoons minced fresh parsley
2 tablespoons chopped pimento
pinch cayenne to taste
1 tablespoon grated parmesan cheese
1 tablespoon butter, melted

Set oven rack to top 1/3 of your oven. Preheat oven to 400. Lightly spray two 1 cup ramekins with Pam.

Melt the 1 1/2 tablespoons butter over medium low heat in a heavy skillet. Add the onion, bell pepper and celery and cook, stirring often, until they are softened. Stir in the crab meat, mayonnaise, scallion greens, parmesan cheese, worcestershire sauce, parsley, pimento and cayenne. Remove from heat and divide the mixture between the 2 ramekins.

Sprinkle the 1 tablespoon parmesan cheese over the tops of the crab mixture, then drizzle with the melted butter.

Place the ramekins on the rack of a broiler pan and cook on top rack for 10 minutes.

Serve and enjoy! Just make sure you warn your dining partner that the ramekin is HOT.
Started Somersizing 01/03
A smile is a curve that sets everything straight.

Roasted Vegetable Salad

Roasted Vegetable Salad (Level 1)

I made up this dressing, I'd had something else in mind but didn't have all the ingredients so I winged it. This dressing is so absolutely good I can't resist it - I keep spilling it on my hands by accident as I make it up just so I can eat it! Last night I made an impromptu salad with roasted vegetables. We were just going to have roasted vegetables but I really wanted some of this dressing. So I roasted up some veggies and as they were cooking I lined 2 salad plates with baby spinach leaves. I stacked the roasted veggies up on the bed of spinach leaves, sprinkled on some feta and then SALAD DRESSING - yum.

Here is the recipe for the dressing - I can't figure out what to name it, My Addiction?

3/4 cup mayonnaise
2 tablespoons red wine vinegar
1/3 cup brown sugar substitute (I use Whey Low Gold)
Salt & Pepper to taste

Mix the ingredients together with a wisk. Refrigerate.

Started Somersizing 01/03
A smile is a curve that sets everything straight.

Saturday, May 30, 2009

Strawberry "Shortcake"

I think strawberries are one of the best things in the whole world. The Florida grown ones during our strawberry season, and Driscoll's brand when they are in season. Sweet!

I like to make a Faux Strawberry Shortcake just using sliced berries and whipped cream.

Clean, hull and slice up a 16 oz container of strawberries. Put them in a bowl and add some brown sugar substitute (I use Whey Low Gold) to taste. Toss until the strawberries are coated, then put in the refrigerator for about an hour to sweeten the berries.

Remove the sweetened berries from the refrigerator, and divide them into 2 bowls (I like a LOT of strawberries!), reserving a few for garnishing. Top with sweetened whipped cream and the reserved berries. Drizzle the sweet strawberry juice from the bottom of the mixing bowl over the top of the whipped cream. Serve.

You can also use 2 pancakes in each dish, layering 1 warmed pancake, strawberries, 2nd warmed pancake then whipped cream. When I make it this way, I like to sprinkle a little bit of powdered sugar substitute on the pancakes before I put them in the dish.

My favorite pancake recipe is from Peter Neuman:

1/2 cup of pork rind flour***
1/4 cup plus one tablespoon heavy whipping cream
2 eggs
1 teaspoon cinnamon
1/4 teaspoon baking powder
1/8 teaspoon baking soda
1/2 teaspoon flavoring extract (Vanilla, maple, and butterscotch are some suggestions)
4 tablespoons sugar substitute (I use Whey Low)
*** One 80 gram bag of pork rinds yields about one cup of pork rind flour. Using a blender, food processor, or heavy rolling pin and plastic bag, grind or crush pork rinds, ONE at a time (to ensure the pork rinds are ground as find as possible), into a fine powder resembling brown sugar. ***

In a medium bowl, mix all ingredients except pork rinds with whisk or electric mixer until thoroughly blended. Using a blender or food processor, grind the pork rinds, one at a time, into a substance that resembles brown sugar or flour. Add pork rinds to egg-cream mixture and mix until thoroughly blended. Allow to stand 5-10 minutes, to allow the pork rinds to soften. Cook in a greased frying pan over medium heat on the stovetop. Cook for 5-7 minutes on each side, until they are dark brown, this will ensure the pancakes cook through completely.

Jupiter FL USA
Somersizing since 01/03

Sunday, May 10, 2009

Eden brand canned Beans & Rice

Hey guys I found something at Publix today you are all going to love!

Eden Organic brand Caribbean Rice & Beans and Cajun Rice & Beans

Legal level 1 carbo meal! I just had it for dinner and it is GOOD.

They come in 15 ounce cans and cost $1.59 a can. Something good to have in the pantry or at the office for a quick meal.

Cajun Rice & Beans ingredients: Water, brown rice, small red beans, tomato puree, onion flakes, garlic powder, dried red pepper flakes, sea salt, cayenne pepper, parsley flakes, bay leaf powder, black pepper, cumin.

Caribbean Rice & Beans ingredients: Water, brown rice, black turtle beans, onion flakes, paprika powder, garlic powder, sea salt, cumin powder, cayenne pepper, cinnamon powder.

Jupiter Florida USA
Somersizing since 01/03

Thursday, February 26, 2009

Lemon Mousse

This is a nice fluffy rich mousse. First you make a lemon curd, allow it to chill and then mix in whipped cream.

Lemon Mousse (Level 1)

6 egg yolks
1/2 cup sugar substitute (I use Whey Low)
4 tablespoons lemon juice, or juice of 2 lemons (if using fresh lemons, you can grate in the lemon rind with the juice)
1 stick (1/2 cup) unsalted butter
1 cup whipping cream

Beat together the egg yolks and sugar substitute on medium speed with mixer for 2 to 3 minutes until they are a pale yellow color. Add the lemon juice, zest (if using) and butter, beating to mix.

Transfer mixture to a saucepan. Cook over low heat and stir with a wooden spoon about 10 minutes until the mixture smoothes and thickens. Be careful not to overcook as it will separate.

Remove from heat and pour into a bowl. Allow to cool, then cover and refrigerate. Allow to chill for at least 2 hours.

Whip cold cream until stiff peaks form. Fold the whipped cream into the chilled lemon mixture. Divide the mousse evenly into individual serving dishes - ramekins, wine glasses, sherbert cups. You can serve immediately or store covered in the fridge until ready to serve.

Jupiter Florida USA

Somersizing since 02/03

Thursday, January 29, 2009



I often receive emails asking questions about the Somersizing program. I decided to compile them on this question and answer page. If you have a Somersizng question, do not hesitate to email me at


A: Somersized Crème Brulee that is homemade is a level one pro/fat treat as it is made of eggs, cream, and artificial sweetener.


A: Sugar free Jell-o™ gelatin is allowed on level one after either a pro/fat or carb meal. Sugar-free Jell-o™ pudding is funky because it is made with corn starch.




A: Alcohol is very high in both carbs and fats, therefore it should be avoided on level one. However, Suzanne says if you must drink, red wine is the best choice.


A: Some people find that if they eat carbs late at night, it causes them to stall because you don’t have a chance to use the carbs for energy. Otherwise, it shouldn’t matter.


A: FF means fat free and WW means whole wheat.


A: Peanut butter is funky on level one. However, you can enjoy natural peanut butter in moderation on level two.


A: Fat-free flavored yogurt is funky. However, you can buy plain fat free yogurt and sweeten and flavor it yourself for a legal level one carb.

Q: THERE'S THIS BREAD THAT IS REALY DELICIOUS, BUT I'M NOT SURE IF IT'S OK OR NOT. IT'S CALLED HEALTHY MULTI-GRAIN BREAD, AND I'LL LIST THE INGREDIENTS SO YOU CAN SEE IF IT'S ALLOWABLE: unbleached flour (wheat flour, malted barley flour, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid), water, buttermilk (cultured pasteurized skim milk, milk, sodium citrate, salt), brown sugar, brown rice, honey, cornmeal, wheat bran, rolled oats, vital wheat gluten, yeast, oat fiber, calcium sulfate, salt, vinegar, black and white sesame seeds, poppy seeds, and soy flour. I NOTICED THE HONEY AND BROWN SUGAR AS I WAS TYPING, I'M NOT SURE IF THAT'S A PROBLEM OR NOT. ANYWAYS, IF YOU COULD JUST TELL ME WHETHER OR NOT YOU THINK THIS BREAD IS OK, I WOULD APPRECIATE IT!

A: Beyond the fact that the bread has brown sugar and honey, it is made with unbleached flour which is regular flour. Only whole grain flours are allowed on Somersizing. It is also made with buttermilk (funky), sesame seeds (funky), poppy seeds (funky), cornmeal (funky) and soy flour (funky). Good luck finding a new bread.

Q: I FOUND THIS CHOCOLATE BAR THAT'S SUGAR AND CARB FREE...IT'S MADE WITH malitol, almonds, cocoa butter, full cream powder, cocoa mass, soy lecithin, and natural vanilla. I'M PRETTY SURE IT'S LEGAL, BUT I WAS WONDERING IF YOU COULD DOUBLE CHECK FOR ME!!

A: Almonds are not allowed on level one. Cocoa has caffeine, carbs, and fat and is therefore funky on level one. Malitol, while allowed, is not recommended in large quantities as it upsets the digestive system.


A: In Somersizing it is okay to use the entire egg.


A: There is no limit to the amount of brown rice that you can have. However, it is a carb and must be combined as such.


A: There are several differences between artificial sugars. All are legal. However, Suzanne strongly recommends against using aspartame for health reasons but it is a personal decision. Some people have found that aspartame spikes their blood sugar level as well. Other artificial sweetener options include Stevia, SlimNot (similar to Somersweet) and 100% pure crystalline fructose.


A: I doubt that they would effect you at all since beets are vegetables. However, if you notice a stall, stop taking them and see what happens.


A: Natural sugars are allowed. Sugars that are added to products are to be avoided. However, even though fruit juice and dried fruits are allowed, they do have a high sugar concentration. Therefore, they should be consumed sparingly.


A: Use fat-free milk in your cereal.


A: It is still a fruit. When you are on level II or losing comfortably you can add ALL FRUIT to your toast or WW crackers.


A: Soy products are technically funky unless it says Soy Protein Isolate. However, if the carb amount is low AND there is no fat (which is what makes them funky), then go for it occasionally. (By the way, most low carb products are funky on this WOE because we aren't concerned with carb count but carbs in combination with fat and other things like nuts and chocolate.)

Wednesday, January 28, 2009

Rhubarb Quickie Custard

This one is really super easy and fast to throw together when you need something.

Rhubarb Quickie Custard

2 cups of thinly sliced rhubarb
1 cup sugar substitute (I use Whey Low)
3 large eggs
1/2 cup water
1/2 cup cream

Preheat oven to 400 degrees F and spray a pie pan with Pam.

Place rhubarb in the prepared pie pan. Pour the sugar substitute over the rhubarb.

Beat the eggs with the water and cream (you can do this with your mixer or in the blender), then pour over the rhubarb.

Bake for 40 to 45 minutes until center is set. Cool and refrigerate.

Slice into wedges like pieces of pie and serve.

Jupiter Florida USA
Started Somersizing 01/03

A smile is a curve that sets everything straight.

Tuesday, January 20, 2009

Irish Soda Bread

I like a nice big slice of this with zucchini butter or rhubarb sauce on it for breakfast.

Irish Soda Bread (Almost Level 1 carbo)

1 cup fat free milk
1 tablespoon + 1 teaspoon lemon juice
2 2/3 cups white whole wheat flour
2 teaspoons baking powder
2/3 teaspoon baking soda
1/3 teaspoon salt
1/2 cup sugar substitute (I use Whey Low)
3/4 cup Promise fat free margarine.
2/3 cup dried unsweetened cranberries
2 teaspoons sugar substitute

Measure out the milk and mix in the lemon juice. Let it sit while you prepare the pan.

Preheat Oven to 350. Prepare a 9” loaf pan by flouring with a combination of flour & sugar substitute.

Mix the flour, baking powder, baking soda, salt and sugar in a large bowl. Cut in the margarine using a pastry cutter or your fingers. You want the margarine evenly distributed and fully incorporated into the dry ingredients.

Add the dried cranberries and mix in.

Add the milk mixture, it should be soured and curdled. Mix in gently and thoroughly.

Spoon the batter into the prepared loaf pan. Sprinkle the remaining 2 teaspoons sugar substitute over the top.

Bake in preheated 350 oven for 45 minutes. When done, the loaf will be lightly golden in color with some darker coloring. Remove from oven and allow to cool, then remove from pan. Slice to serve.


Jupiter Florida USA
Somersizing since 01/03

Monday, January 19, 2009

Seven Steps to Somersize

Seven Steps to Somersize

In her book Get Skinny on Fabulous Food, Suzanne Somers teaches you to eat real food in a way that reprograms your metabolism to burn fat and give you constant source of energy. Get started with level one for weight loss by eliminating some of the foods that wreak havoc on your system -- sugar, white flour and potatoes. Then eat normal everyday foods in combinations that aid digestion and weight control.

Here are the four Somersized Food Groups:

Pro/Fats: Includes proteins like meat, poultry, fish and eggs, and fats in their natural state like oil, butter, cream and cheese.

Veggies: Includes a host of low-starch, fresh vegetables, from artichokes to peppers to zucchini and more.

Carbos: Includes whole-grain pastas, cereals, bread, beans and nonfat dairy products.

Fruit: Includes a huge variety of fresh fruit, from apples to peaches to tangerines and more.


Funky Foods:

Includes sugars, highly starchy foods, caffeine and alcohol.

White sugar
Brown sugar
Raw Sugar
Corn Syrup
Maple syrup

Caffeine and Alcohol:
Caffeinated teas
Caffeinated sodas
Hard alcohol

White flour
White rice
Sweet potatoes
Butternut Squash

Here are the basic guidelines to Level one (the weight loss portion of the program)

1. Eliminate all FUNKY FOODS
2. Eat FRUIT alone, on an empty stomach
5. Keep PRO/FAS separate from CARBOS
6. Wait three hours between meals if switching from a PRO/FATS meal to a CARBOS meal, or vice versa
7. DO not skip meals. Eat at least three meals a day, and eat until you feel satisfied and comfortably full

How to Eat the Right Foods on a Somersize Diet

How to Eat the Right Foods on a Somersize Diet

By ChantelAlise, eHow Editor

Most people who turn away from or fall off of the Somersize eating plan do so, not because they feel deprived or are starving, but because they don't understand the plan. Unlike most other eating programs, which restrict a lot of different foods from the diet, the Somersize program does not. It also doesn't mean that the amount of food consumed has to fit inside a thimble. In fact, the program insists that people eat three meals a day as well as enjoy healthy snacks. It also suggests that people eat until they feel full so that they will not be tempted to snack too much or on the wrong things between meals. The problem, if one occurs, usually stems from the fact that people make the food combinations for complicated than they really are. Following the steps below will help to make certain that the right foods are consumed.


Difficulty: Moderately Easy

Things You’ll Need:

• A copy of any Somersize program outline

Decide whether you plan to eat at home or go out for dinner for your Somersize meal. Either way, it is easy to find the right foods to choose by following the steps below.

Remember your food choices for which ever Somersize level you are on. On level one, you must avoid foods high in sugar or starch ( like white flour, potatoes and corn), as well as drinks containing caffeine or alcohol. On level two, however, you can eat "some" of those foods in small quantities occasionally.

Decide if you want to eat a protein and fat meal or a carbohydrate meal, keeping in mind that you can eat vegetables with either type of meal. Protein and fat meals include meat, poultry, fish, eggs, oil, butter and cheese. Carbohydrate meals include whole-grain foods like pastas, cereals and breads as well as nonfat dairy products. Don't interchange foods from both types of meals or you will cause an imbalance in your metabolism. If you want both meat and pasta on any given day, that is fine. Simply choose to eat one choice for lunch and the other for dinner. However, make certain that you have left at least two and one-half to three hours in between the meals. If you are eating out for the meal, request that fats like butter not be used on your foods. Also ask for substitutions if the menu item mixes proteins and fats with carbohydrates. These days most restaurants are more than willing to comply since they know that many of their customers are becoming more health conscious. If that isn't possible for some reason, just try to avoid excess fats that might cause an imbalance. With your next meal, go back to the usual routine. Do not sweat minor imbalances. They will occur from time to time. Just don't let them throw you off each and every meal.

Choose to eat fruits alone, on an empty stomach whenever possible. This will prevent this food group from causing bloating and gas. However, keep in mind that if a small amount of all fruit jelly, jam, or sauce is involved in a recipe that you really want to try, that's OK. This will only cause a slight imbalance. Don't worry about it. Just don't indulge in this practice at every meal.

Use the Somersize recipes that are available in any Somersize eating plan outline for the level that you are in. That way, you don't have to worry about the food mixture because it is all done for you. Just the practice of preparing these recipes will also get you into the swing of the program so that you can create your own recipes.

Stay in level one until you have lost all of the weight that want. Then move on to level two. It is perfectly all right to remain in level one for as long as you want if you are comfortable with the foods within that group. The program will in no way hurt you. However, if you want more variety in foods, level two will provide that for you while still helping you to maintain the weight you have achieved. If you get too far off your goal weight, switch back into level one until you drop the extra pounds and then switch back to level two again on a more cautious routine. It won't take long for you to determine which of those foods (sugar, starch, caffeine or alcohol) cause you the most problems so that you can avoid them in excess.

Never totally deprive yourself of the foods that you love. If you really, really want a brownie or a glass of wine, then have it. Depriving yourself of everything that you love all of the time, is exactly what makes dieting a problem rather than a solution. If you break your eating program for something that you love, then just revert back to level one for a few days to work the imbalance through your system and get right back on track.

Plan your meals out in advance if possible. This will make it possible for you to make certain you have sufficient variety in your diet. It will also make it easier when you go grocery shopping.

Sunday, January 18, 2009

Broccoli Salad

A friend of ours becomes my responsibilty to feed every time his wife goes out of town. His favorite night is Saturday night, as Saturday night is steak night at my house.

I keep the menu simple. Last night it was steaks on the grill, sauteed mushrooms and broccoli salad. It's always easy to throw an extra steak or 2 on the grill if we have unexpected guests.

My broccoli salad is a favorite. I just "do it" - never measuring or anything. So yesterday I made a conscious effort to measure so I could share. We will go through a step by step and I will include the full recipe at the end.

We'll need broccoli florets, an onion, dried unsweetened cranberries, mayonnaise, red wine vinegar, sugar substitute, salt and pepper.

So, let's get started with the dressing, right in the serving bowl to make it easy.

Whisk together 1 cup mayonnaise, 2 tablespoons + 2 teaspoons red wine vinegar, 1/2 cup sugar substitute until combined. Season with salt and pepper to taste.

I used a little bit over 1 pound of broccoli florets. Chop off the stems so you just have the tops and cut into bite size pieces. I guess we will say 1 pound, or about 5 cups (liquid measuring cups, not packed).

Roughly chop the onion. I always use vidalia because I like the taste.

I ended up with 1 cup chopped onion.

Add the broccoli and chopped onion to the prepared dressing in the bowl, then add cranberries. I used 1 cup dried cranberries.

Stir the dressing up from the bottom to evenly coat the broccoli, onions and cranberries.

Then cover and put in the refrigerator for at least an hour to chill before serving.

The guys thought it was perfect, but I thought it had bit too many cranberries.

So, here is my recipe - finally written down.

Broccoli Salad - Almost Level 1

1 cup mayonnaise
2 tablespoons + 2 teaspoons red wine vinegar
1/2 cup sugar substitute
salt & pepper to taste
1 pound broccoli florets
1 medium onion - 1 cup chopped
1/2 to 1 cup dried unsweetened cranberries

Whisk together the mayonnaise, vinegar and sugar substitute. Add salt and pepper to taste.

Cut the broccoli florets into bite size pieces. Chop the onion. Add to the bowl and stir to coat.

Refrigerate at least an hour and serve.

**This is great as a take along on camping or fishing trips. I put the broccoli florets in a big zip loc bag, the chopped onions in another zip loc bag and the cranberries in another zip loc bag - this keeps them crisp and they retain their flavors. Prepare the dressing and put in a container with a lid. Put it all in the cooler, all prepped. That way all you have to do is combine everything in a big bowl or bag before you start making your meal at the campsite or on the boat. Put it back in the cooler to chill and it is all ready to serve and eat when you finish making the rest of the meal.


Jupiter Florida USA
Somersizing since 01/03

Jossie's Habichuelas Coloradas (Red Beans)

I was at Whole Paycheck Market (Whole Foods) last night and picked up some of their
own brand whole wheat pitas. Then I made up a batch of Jossie's
Habichuelas Coloradas which is just, well, sublime. I can't wait to
stuff this into a pita for lunch! Every time I open the fridge I
smell it and here it is only 9:30 and I am just dying to eat it.

Jossie's Habichuelas Coloradas (Red Beans)(Level 1 carb)

2-4 tbs of sofrito ** (see recipe for sofrito below)
1lb. dry red beans or
1 can Goya brand of red beans
1 small can of tomato sauce
Water (use the beans' can to measure 1 can of water)
+ 1/4 C water
1 tbs oregano
1-2 bay leaves

(If using dry beans boil the beans in water with 1t of salt until tender.)
On a saucepan put about 1/4 C water add the sofrito, tomato sauce, oregano
and bay leaves. Let it boil and then simmer for 2 minutes. Add the
beans and
water. Let it boil again and then simmer until the sauce is a bit thick.

** (Sofrito)
1 med onion
1 bell pepper
1 head of garlic
1 med bunch of fresh cilantro

In a blender, blend all ingredients until completely chopped and
blended. To
store put in a glass jar and keep in the refrigerator. It should last
a long
time if you don't use it right away.

Serve over brown rice. Remember not to use any oil.

From Jossie

I like to serve this over brown rice, wrap it in a wholewheat wrap, put in in a whole what pita or just eat it! Thank you Jossie!

Jupiter Florida USA
Somersizing since 01/03

Thursday, January 15, 2009

Gingerbread Holes

Gingerbread Holes (Level 1 Carb)

Sniff Sniff I smell something really tasty in the oven. These are better than any donut holes you ever ate! Don't just pop them in your mouth and eat them though - savor the soft cakey insides.

Gingerbread Holes

1 scant cup white whole wheat pastry flour
1/3 cup firmly packed brown sugar substitute (I use Whey Low Gold)
1/2 cup fat free Promise margarine
2 generous tablespoons of "Maple" Syrup
2 teaspoons baking soda
1 teaspoon ground ginger

Prepare cookie sheets by covering with a sheet of parchment paper. Preheat oven to 350.

In a medium sized bowl mix together the flour, baking soda, ground ginger and brown sugar substitute.

Take the margarine and mix into the flour mixture, "rubbing" the margarine into the flour until you get a rough bread crumb texture.

Warm the syrup in a small pan for about 1 minute (do not boil it), then pour it into the crumbled flour mixture. Stir together well. You want a very thick cake batter.

Make small balls out of the batter, about 2 inches in size. Place the balls onto the prepared cookie sheets leaving about 1" space between each.

Cook in preheated oven for about 17 minutes until they are golden brown and puffed. Let them cool on the cookie sheets for a few minutes, then remove to wire cooling racks.

When cooled, liberally sprinkle with powdered sugar substitute. Sometimes I make a sugar and water glaze and swirl it onto them.

Eat em up!

Jupiter Florida USA
Somersizing since 01/03

Tuesday, January 13, 2009

Rice Pudding

Rice Pudding (Level 1 carbo)

3 cups fat free milk
1/4 cup brown rice
1/8 teaspoon salt
1/3 cup sugar substitute (I use Whey Low)
1 teaspoon vanilla extract
1 teaspoon cinnamon

Combine the milk, rice and salt in a medium saucepan over high heat. Bring to a boil, reduce heat and simmer about 25 minutes, stirring frequently, until the rice is tender.

When rice is cooked and tender, remove from heat and add sugar substitute, vanilla and cinnamon. Stir to combine, return to stove and cook 7 to 10 minutes until the rice pudding has thickened.

Remove from heat and cool. *** Transfer to a serving bowl, cover and refrigerate for at least 2 hours.

Serve chilled and enjoy!

***Sometimes I add 1/4 cup dried unsweetened cranberries and stir into it just before I take if off the burner. This would make it almost level 1.

Jupiter Florida USA
Somersizing since 01/03

Sunday, January 11, 2009

Very Berry Crumble

This works great with fresh or frozen berries. I use any combo of berries for this, blueberries, blackberries, raspberries, even cranberries (cranberries & raspberries!) - or just the frozen mixed berries.

Very Berry Crumble (Almost level 1 carbo)

3 cups berries - any combination
1 tablespoon white whole wheat flour
3 tablespoons sugar substitute (I use Whey Low)
1 1/2 cups white whole wheat flour
1 1/2 cups rolled oats
1 cup brown sugar substitute, packed (Whey Low)
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup Promise fat free margarine

In a large bowl carefully toss the berries, 1 tablespoon flour and sugar substitute.

In a second large bowl combine the flour, oats, brown sugar substitute, cinnamon and nutmeg. Cut in margarine with fork or pastry cutter until crumbly.

Press half of the pastry mix into the bottom of an 8 x 8 square pan.

Empty the berry mix onto the crust and distribute evenly.

"Sprinkle" the remaining pastry mix over the top of the berries to make a crumb topping.

Bake in oven preheated to 350 for 35 minutes until the fruit is bubbling and the crumbs are golden brown.

Serve warm and enjoy!

Very Berry Crumble (Almost level 1 carbo)

3 cups berries - any combination
1 tablespoon white whole wheat flour
3 tablespoons sugar substitute (I use Whey Low)
1 1/2 cups white whole wheat flour
1 1/2 cups rolled oats
1 cup brown sugar substitute, packed (Whey Low)
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup Promise fat free margarine

In a large bowl carefully toss the berries, 1 tablespoon flour and sugar substitute.

In a second large bowl combine the flour, oats, brown sugar substitute, cinnamon and nutmeg. Cut in margarine with fork or pastry cutter until crumbly.

Press half of the pastry mix into the bottom of an 8 x 8 square pan. Empty the berry mix onto the crust and distribute evenly.

"Sprinkle" the remaining pastry mix over the top of the berries to make a crumb topping.

Bake in oven preheated to 350 for 35 minutes until the fruit is bubbling and the crumbs are golden brown.

Serve warm and enjoy!

Somersizing since 01/03

Join us in the Yahoo Somersizing Group!

A smile is a curve that sets everything straight.

Thursday, January 8, 2009

Zucchini Crumble

Are you an apple fan? Then you will love this - you cannot tell it is zucchini.

Zucchini Crumble (Level 1 carbo) (made in a crockpot)

zucchini peeled & seeded to make 8 cups when sliced in wedges like apple slices (Use large firm zucchini)
water to cover
2/3 cup oatmeal
1/3 cup white whole wheat flour
3/4 cup sugar substitute** (I use Whey Low)
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ginger
1/3 cup Promise fat free margarine

Put the zucchini in a large saucepan, add water. Bring to a boil, turn heat down and simmer about 15 minutes or until tender. Drain well and let cool.***

Mix together the oatmeal, flour, sugar substitute, cinnamon, nutmeg, ginger and margarine.

Layer half the apples in the crockpot. Top with half the oatmeal/flour mixture. Layer the rest of the apples, then the remaining oatmeal/flour mixture.

Cover and cook on high for about 2 1/2 hours.

Serve warm.

**You many want to use 1 cup sugar if you prefer it sweeter
**Sometimes I use half regulr sugar substitute mixed with hald brown sugar substitute

***You can steam the zucchini rather than boiling - just steam until almost tender


Jupiter FL USA
Somersizing since 01/03

Zucchini Butter

You won't believe how amazingly good this is, tastes just like homemade apple butter. AND this is a veggie so it can be used as a spread on crusty carbos like breads, muffins. Or it can be used with pro/fats and/or veggies.

Zucchini Butter (Level 1)

peeled and seeded zucchini to make 4 cups coarsely chopped
4 tablespoons vinegar
1 teaspoon lemon juice
2 cups sugar substitute (I use Whey Low)
1 teaspoon powdered cinnamon
2 drops of red food coloring

Add chopped zucchini and vinegar to blender. Blend until smooth.

Pour the zucchini mixture into a large saucepan. Add the rest of the
ingredients and mix. Turn heat on low to medium-low and allow to
simmer for 3 to 3 3/12 hours, stirring occasionally, until the mixture
is thick. Remove from heat, allow to cool and then refrigerate.


Jupiter FL USA
Somersizing since 01/03

Tuesday, January 6, 2009

Baked Zucchini Fries

Snack alert! Snack alert!

Baked Zucchini Fries (Level 1 carbo)

1/2 cup whole wheat panko bread crumbs**
1/4 teaspoon salt
1 medium zucchini
1/2 cup plain fat free yogurt

Preheat oven to 425. Line a baking sheet with parchment paper.

Slice the zucchini into 3" by 1/2" sticks.

Put the yogurt into a wide mouth bowl. Mix Panko crumbs with salt and spread on a plate. Dip
the sticks, one at a time, into the yogurt to coat, then press into the panko crumbs.

Place on parchment covered baking sheet in a single layer. Bake for 15 minutes until golden brown and tender. Eat straight up or serve with oil free fat free spaghetti sauce to dip in.

**You can add some chili powder and/or pepper along with the salt to the Panko crumbs for some heat.


Somersizing since 01/03

Join us in the Yahoo Somersizing Group!

A smile is a curve that sets everything straight

Peasant Bread

This is a very basic simple bread. The smell and taste are kind of nutty - and what a texture!

Peasant Bread (Level 1 carbo)

1 1/2 cups white whole wheat flour
1 1/2 cups whole wheat flour
1 1/2 teaspoon baking soda
1/2 cup old fashioned or quick oats
1/2 cup wheat germ
3/4 teaspoon salt
1 3/4 cups fat free milk**
1 1/2 tablespoons white vinegar
2 tablespoons amber agave nectar

Preheat oven to 425.

Measure out and sift the flours and baking soda into a medium to large mixing bowl. Don't skip sifting or you will have lumps in the bread. Add the oats, wheat germ and salt and stir together. Make a well in the dry ingredients.

Add the vinegar to the milk and let stand for 5 to 10 minutes. Then add the agave nectar to the milk and stir with a fork until the agave nectar is dissolved in the milk.

Add the wet ingredients to the dry ingredients by pouring wet ingredients into the well. Combine by stirring in with a wooden spoon.

Flour your work surface. Turn the dough onto the work surface and shape into a rounded oval. Remove to a baking sheet covered with parchment paper.

Bake for 15 minutes. Turn temperature down to 400 and bake for an additional 15 minutes. Bread will be done when it sounds hollow when you tap it.

Remove from oven, turn out onto wire rack and cool for 20 minutes.

This bread is great for munching on big hunks with nothing on it, or slathered with fat free cream cheese or ricotta, or jam. Dunk it into no-oil marinara sauce.....Easiest bread you will ever make.and no bread machine required.

** You can substitute fat free plain yogurt for the soured milk mixture. Just eliminate the vinegar - mix the agave nectar into the yogurt and follow directions as above.

Jupiter Florida USA
Somersizing since 01/03

Saturday, January 3, 2009

Pudding Spice Cake

Is it pudding or is it cake? Yummy!

Pudding Spice Cake - Level 1 carbo

2 cups water
1 1/4 cups brown sugar sub (I use W hey L ow Gold)
1 1/4 cups white whole wheat flour
1 cup sugar substitute
1 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon allspice
Pinch of salt
2 teaspoons Promise fat free margarine
1/2 cup fat free milk

Mix together the water and brown sugar substitute in a saucepan. Bring to a boil, reduce heat to low and cover.

In a medium sized bowl mix together the sugar substitute, flour, baking soda, cinnamon, allspice and salt.

Warm the milk in the microwave, taking care NOT to boil. **

Make a well in the center of the dry ingredients. Pour in the warmed milk and margarine, Stir just until all of the dry ingredients are absorbed. Put the batter into a 8" or 9" baking dish with high sides *** and allow to sit while you do the next step.

Remove the brown sugar mixture from the stove and remove the lid. Let cool slightly for 3 to 5 minutes.

Spoon the brown sugar mixture over the batter, then bake in a 350 oven for 40 to 45 minutes.

Remove from oven. Serve warm.

**It is important to warm the wet ingredients as you are working with whole wheat flour.

***Make sure you use a baking dish with very high sides - like the taller corning ware or a souffle dish as it does puff up while cooking and will run over and make quite a mess if you don't. (This is from personal experience)

Jupiter Fl USA
Somersizing since 01/03

A smile is a curve that sets everything straight.