Wednesday, December 15, 2010



Banana-Peanut Butter Protein Bars

3 medium ripe bananas, mashed

2 ½ cups rolled oats
1 tablespoon cinnamon 1 teaspoons nutmeg (I just put 1 1/2 tablespoons of cinnamon and omit the nutmeg, all what you like)
2 tablespoons natural peanut butter (I prefer chunky)
1 teaspoon vanilla

1/3 cup splenda (I use 1/2 cup)
1/2 cup egg beater (or 1/2 cup egg whites)
1/2 cup skim or 1% milk
1/2 cup applesauce
3 scoops protein powder (chocolate)

1/2 cup raisins

Preheat oven 300 degrees, spray cake pan with pam. Mix ingredients in a large bowl. Pour into cake pan cook for 45-50 mins. Let cool before cutting. Cut into 8 pie slices. Refrigerate, will keep a week or so.

230 calories each

These are extremely filling and a much better alternative to store bought protein bars.

For a sweet potato/pecan version I just nuke an extra large sweet potato, scrape out the inside, mash, and add 1/4 cup chopped pecans instead of the banana and peanut butter.

If you like oatmeal you'll like them a lot I think, if you don't I still think you will like them ok. I make them every Sunday and eat them every work day for breakfast and sometimes an extra one if I'm on the go and need something quick.

I made them for my TOPS ladies one week and they seemed to really like them.

I was reading on the BFFM inner circle that I'm a member of and one of the moderator guys said he makes out a goal list everyday and includes every little thing he wants to get done even brushing his teeth, he breaks it down in time incriments too. I thought that was a great idea so I think I'm going to start doing that to see if it helps me accomplish more during my day. I'm sure it will since I feel like far to often I waste a lot of time at night.

Well till tomorrow...


Thursday, December 9, 2010


I had a lovely fresh lettuce but I don't like the outside leaves in salad so thinking cap went on and with a little help on the internet I came up with this str-fry.

1 onion sliced.
about 6 large outside leaves of an iceberg lettuce, Once cut up it filled a large bowl, probably more than 2 lt.
small bunch of spinach
2 or 3 celery stems
1 cup sliced red cabbage using the thick ribs
cup of cooked carrot chunks
butter or good flavoured oil
Italian seasoning or whatever your favourite is. You can even go asian and use soy sauce.
1/4 tsp sugar

you could add anything you like such as bacon pieces, chilli, red pepper chard stems, garlic, ginger, whatever you feel like.

Wash the lettuce and any other leaves you use well and leave to drain. You don't want them dripping with water.

While the onion is cooking in the butter, slice lettuce leaves into 1.5/2 cm strips and cut them across so they are mostly about 5-10 cm long.

Add the slower cooking greens such as the red cabbage.
Toss the lettuce in the pan and stir.

Roughly chop or tear spinach leaves and more finely chop stems.

Add to pan and give a stir around

Finely slice celery

Add to pan with seasoning and good pinch of sugar

Continue to cook over medium heat until satisfied it tastes good. I left mine about 10 minutes.

Add freshly cooked carrots.


I believe this can be turned into a tasty soup with good chicken stock and stick whizz to puree until nice and smooth. a squeeze of lemon juice could work.

I was surprisedby how sweet the greens were. I guess it depends on the freshness and quality of the lettuce.

Monday, May 24, 2010


see picture

100gm butter
3 tbs castor sugar, fine grain white sugar
2 egg yolks
1 & 1/4 cups self raising flour
2 tbs berry jam
1 cup mixed berries, fresh or frozen
2 egg whites
1/2 cup castor sugar
1/2 cup dessicated coconut

Preheat oven to 170'C. Line a 20x 30 cm slice tine with baking paper.

Cream butter and first measure of castor sugar until pale.
Beat in egg yolks one at a time, then stir in flour.

Press into lined tin and bake for 20 minutes.

When cooled, don't need to wait until completely cold, spread with jam and top with berries, doesn't matter if they are still frozen.

Beat egg whites until stiff, add second measure of sugar and beat until glossy. Fold in coconut.

Spoon meringue over berries making certain they are covered and bake for another 25 minutes, until golden.

Cool before cutting into even sized squares.

Very yummm and the berries stop it from being too sweet.

I doubled the mixture and wanted more meringue so used a total of 5 eggs. I also added about 2 tablespoon of milk to the base mixture and it was still very stiff to press into the baking tin. This did not make the base cake-like. My slice tin was only slightly larger than normal and I didn't think the base was too thick.

I made this for Mum's 95th birthday and served it for afternoon tea. Left over's kept well for several days although I think it would go mouldy in warm weather as it became very moist. Can be served with a little whipped cream on the side and make a nice dessert.

Wednesday, May 5, 2010

Lyn's FAVORITE Meatloaf

Lyn's FAVORITE Meatloaf

2 lbs. extra lean ground beef
8 oz can of tomato sauce
3 T soy sauce (I use low sodium/lite soy sauce)
1 T onion powder
1 T dried parsley
ground black pepper to taste
4 cloves of garlic, minced
2 whole eggs (you could use Egg Beaters if you want... I used free range eggs)
1/2 c Parmesan cheese (you want the powdery kind, like Kraft in a can, not shreds. This is the binder).
1 piece of raw bacon (trust me. I used Hormel frozen bacon, 40 calories in 1 slice) cut up as fine as you can

Preheat oven to 350 degrees.
Mix everything together in a bowl. I use my hands. Mush it all up good.
Put the mixture into a casserole dish. Smooth the top a bit. Bake uncovered for 1 hour 10 minutes. I checked mine in the center with a meat thermometer (160+). Take it out of the oven and CAREFULLY pour off the fat. Do not hurt yourself. Let the meatloaf rest for 10 minutes, then serve.


Wednesday, March 17, 2010


HEREHave you ever *cooked* a radish?? I have... and WOW, are they delicious! Somehow, when cooked they lose their characteristic hot taste and become (get this): sweet! Yes, they taste mild and sweet and very much like potatoes when cooked like home fries or hash browns. (I didn't believe it either. Check it out). I saw this idea on various low carb message boards. Radishes are low carb and low cal; one cup of sliced radishes contains 19 calories, 1 g protein, 2g fiber, no fat, and 4g carbs. They are rich in vitamin C, folate, and potassium as well.

I started with a cheap bag of radishes from Walmart because I was *sure* I was not going to like this. I washed them and trimmed the ends.

Then I used my new Salad Shooter (which I LOVE!! It slices and grates so fast!) to cut the radishes into very thin slices. You could shred them if you prefer. I put them in a nonstick pan with a bit of olive oil over medium-high heat. I sprinkled them with onion powder and black pepper, and put a lid on the pan.

I cooked them until they were translucent, tender, and browning a bit. I took the lid off at the end to let the steam out. I also turned them to brown both sides. It was actually more of a "toss" than a flip. They don't stick together. And this was my dinner last night:

Saturday, March 13, 2010


Oopsie Rolls (Gluten-Free Buns

original by cleochatra

3 large eggs
pinch of cream of tartar (1/8 tsp)
3 ounces/ 85 grams cream cheese (Do not soften)

Preheat oven to 300 degrees F = 150'C

Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.

Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). Can be frozen.

Notes: If you are making these to be savory (for burgers) you can add dry mustard and dill or other seasonings to the yolk mixture. If you want a more sweet roll, add a very small amount of stevia natural sweetener to the yolk mixture.

Makes 6 Induction Friendly, Gluten-Free rolls.

Nutritional information per roll: Calories:85 , Carbohydrates: .6 g, Fiber: 0g, Net Carbohydrates: .6g, Protein: 4g, Fat: 7.5


My version I usually double the mixture and have made them successfully without cream of tartar by replacing it with 2 teaspoons of cornflour and 1 teaspoon of baking powder, (NB not gluten free), in a mix the equivalent of 6 large eggs. I have used Tararua regular cream cheese and the spreadable one with similar results.

Saturday, February 20, 2010


2 cups or broccoli florets or 1 head divided up including the peeled stems.
2 rashers of bacon, trimmed and cut into bite sized pieces, or ham or small chunks of ham or bacon.
1-2 onions chopped small to medium (optional)
3-4 large slices white toast bread. multigrain and wholemeal work.
1/2 cup milk
zest of 1 lemon
grated cheese 1/3 cup parmesan is recommended but I use as much as 2 large cups of tasty cheddar cheese. It's not critical.
alternative - 1 cup cottage cheese, enough grated cheese to sprinkle on top.
6 large eggs - use more if you have a large pan and want to feed a bigger crowd.
fresh ground pepper to taste
shake or 2 of Tuscam seasoning
1 sliced tomato (optional)

Place bread in milk in a large bowl to soak. You can remove crusts but I quite like the texture of the whole slice.

Heat oven to 150`C /300`F. Get a 23 cm/9 in. round quiche dish or use a similar sized oblong dish. Prepare dish by spraying with cooking oil or if using a square or oblong dish line it with baking paper taking it well up the sides of the dish.

Cook broccoli for 3 minutes in boiling water. Drain in colander.

Cook bacon in a non-stick pan. Do not over cook. needs to be soft.

Use beater to mush up bread and milk. You don't want any large lumps.

Add eggs, beat lightly.

Add broccoli, bacon, onion, lemon zest, cottage cheese and/or grated cheese pepper and Tuscan seasoning. Give the whole thing a couple of gentle stirs to mix things up. Reserve some grated cheese to sprinkle on top if desired.

Pour mixture into prepared dish. Top with slices of tomato and a sprinkle of grated cheese of desired.

Bake for 15 - 30 minutes or until reasonably firm. Finish under grill if more colour needed. Makes a good family sized dish, great for lunch. Serve with salad. I often serve this when we have visitors for lunch, prefering it to a quiche.

When cold it makes great picnic food or cut in wedges or small squares one of the elements of an antipasta plate.

I vary this with whatever I feel like on the day. Most veges can be used and sometimes I add a red bell pepper. I've also been known to add lemon juice but be careful that you don't make it too lemony.

This my version of a more classic dish. You might want to have some fun playing with it.


I like whipped cream with my diet jelly, (jello) so I decided to find a replacement.

1 small banana, ripe to your taste.
Plain Greek Yoghurt

Mash the banana, getting it as smooth as possible.
Add yoghurt a large teaspoon at a time, whip into the banana with a fork until you have a thickness and texture pleasing to you.

I froze some in a shallow dish. It makes a great popsicle treat.

You can try other fruit with the yoghurt.

I also like Passionfruit


handful of frozen berries, my favourite is strawberries
1/2 cup milk, I use whole milk
1/2 cup water
1/4 cup Greek yoghurt, I use De Winkle brand, made with skim milk, not completely fat free.
1 heaped scoop whey protein powder, I am using Active Woman, French Vanilla by Leppin Sport.

optional 2 tsp benefibre and/or 1 tsp flax oil

optional 1 teaspoon LSA, ground linseed, (flax seed), almonds and sesame seed, and/or 1 teaspoon ground fax seed to boost omega 3

Place all ingredients in jug and mix with stick mixer, liquidiser or whatever processor you like.

Nice drinkable frothy thickness well chilled by the berries. I have this every morning when on plan, quick, no fuss and healthy. Non-fat milk would reduce calories. I use whole milk because it suits our household.


Large portabello mushrooms
Bacon or ham
Garlic (optional)
Pepper, salt, grated nutmeg.
Tuscan seasoning, (optional)
Grated parmesan and cheddar cheese.

Turn the oven to 170'C/350'F and heat while preparing the filling which takes about 10 minutes.

The best mushrooms are those which still have some cup, not being quite open and flat so they hole the filling. We usually manage 2 each. I use spinach which has been frozen in balls.

I use spinach frozen into balls and microwave them to thaw.  

Chop onion, garlic and bacon into small dice I used 1/2 medium onion, 1 ball of spinach and half a large slice of bacon for each mushroom. In a pan on the stove-top add coconut oil or butter and cook diced onion and bacon or ham and garlic. Season to taste with fresh ground pepper, salt, a little grated nutmeg, and Tuscan seasoning. (The last two are optional). 

To fill the mushrooms I begin by putting a spoon of the bacon and onion mixture on the mushroom followed by a spinach ball. I try to squish it out so that there is still a cup shape for the rest of the filling. Top this with the remaining onion and bacon mix. Top the lot with grated cheese. I used equal quantities of cheddar and parmesan. 

Bake for 20 minutes or longer. By the time the cheese is golden the mushrooms should be cooked.

Delicious hot or cold. Yummmm! This could become a regular in our house. 

I don't count calories or points so if you make this you will have to work it out as you go. It is fairly low in carbs and you can get the fat level as low as you like too. 

You could also play around with the seasoning and use your favourite fresh herbs such as thyme and parsley.