Recipes

Keeping the Pounds Off ~ Recipes 

These are some of the recipes I have created or modified using the Keeping the Pounds Off Food Plan. If you have any suggestions to improve favors or texture of any recipe, without adding a food that is not part of this food plan, send your suggestion to keepingthepoundsoff.jane@google.com I will test your suggestion. If it works in my kitchen I will add it and give you full credit. 


Avocado Banana Almond Breakfast
or a really lovely pudding for later in the day


  • 1 ripe Hass Avocado (or half if a whole is too much for you)
  • 1 banana (I like the large ones)
  • 8 oz unsweetened Almond milk, original or vanilla (I get the no-soy version)
  • 2 Tbs Almond butter

Scoop out the avocado and put into the mixing cup for an immersion blender (the hand held wand style or even a mix-master shake maker). Add 2 Tb almond butter, an the banana, broken in pieces. Add the almond milk and blend until smooth. Eat with a spoon. Some people might want to add a sweetener to it but I beg you to re-consider. It is delicious without the chemicals and without all the sugars that go under different names. 


Roasted Red Pepper Soup
with a simple Pea Pesto

  • Whole Red Peppers - 1 1/2 peppers per serving - KEEP WHOLE
  • garlic - 2 cloves, crushed and minced separately 
  • Almond milk or 2% milk - 1/2 cut for each serving
  • salt to taste
  • frozen peas - 1/4 cup per serving
  • Good quality olive oil
  • Seasoning to your taste (oregano, basil, cayenne pepper, dill)
Roast the peppers in the broiler, turning so they char lightly and evenly. Remove from heat, put in a bowl and cover until cool enough to handle (about an hour). 

Save any liquid that accumulates in the bowl. Gently peel of skin from peppers. remove stems and all seeds. Strain the liquid from the bowl and put in a sauce pan. Blend peppers in a processor, blender or hand held immersion blender, adding almond milk, 1 crushed, minced garlic clove and add to liquid in sauce pan. Gently heat, addinf your seasoning to taste. Stop heating before it boils. 

Cook frozen peas in water in microwave or on stovetop. Drain. Process or mash peas with 1 crushed, minced garlic clove, and enough alive oil to help make is mix well. You can add 1 TBS grated parmigiana cheese if you wish. 

Pour soup into bowls. Spoon or pipe pea pesto on top of the soup and enjoy. 

**I found that adding fresh basil to the peas is very flavorful BUT the basil pesto is a little overpowering to the mellow taste of the red peppers. Use basil sparingly in this recipe. 


  Cocoa-to-Go
Versatile mix I use in many
other recipes

  • 1 package fat free powdered milk - any size
  • Sugar free cocoa powder (cocoa or special dark)
  • pinch of salt (according to taste an amount)
  • Truvia (amount varies)
  • Splenda (amount varies)
Mix everything together and store in a cool, dry place.
I do not recommend having this mix with anything for breakfast. I believe in keeping breakfast far from dessert. This recipe is only acceptable if you do not have an addiction to the taste of chocolate itself. Some people overdose on chocolate flavored items - even without sugar. I do not. This is a recipe that I make ahead of time in a large batch, to use as I go. The amount you will use of each item will vary by your taste for artificial sweetener vs sugar and by the amount of chocolate powder you add. If it is too sweet, add more cocoa powder or powdered fat free milk. I  tend to make it less sweet. I can always add a packet of Splenda later. I keep the mix in a covered Rubbermaid or Tupperware bowl or in a glass mason jar. Two tablespoons of this mixture in a cup with hot skim milk or almond milk makes a nice hot cocoa. I add it to hot coffee for a mocha. *To keep the powder from clumping into floating bumps on top of the milk, always use a tiny amount of liquid with the dry mix until it is all wet and the consistency of a pudding before gently adding more liquid.

Uses:
  • measure out 1 tablespoon of the mix and sprinkle on banana slices for a tasty dessert without fat or sugar.
  • mix into sugar free/fat free Greek yogurt for an exotic chocolate cheesecake like mixture
  • Whip with mashed avocado for a chocolaty-fudge mousse - without dairy fat or sugar. This is incredibly satisfying because of the fiber in the avocado.
  • Add to cold milk, avocado half and ice cubes. Blend to make a smoothie




Frozen Banana Treat
I always hated frozen bananas 
but this is amazing
  • 2 ripe bananas, peeled, thick sliced, then hard frozen 
  • 1 ounce walnuts 
  • 4 oz cold skim milk 
  • Food processor a must - not a blender or hand mixer
Put the frozen banana chunks into the food processor. pulse until the pieces are smaller then process until smooth. Slowly drizzle in 4 oz of cold skim milk. Check processor to break up any large chunks that remain. Consistency should be like ice cream or gelato. Divide into two bowls. Sprinkle 1/2 oz walnuts on top of each serving. Enjoy immediately. If your bananas are not ripe enough you can add 1 or two packets of sweetener but try it without first. It is delightfully refreshing and much better than any fat free/sugar free processed frozen dessert I have ever bought. Next time I will try freezing it like a popsicle. 


Sugar Free Butterbeer~
I like it without the foamy topping 
but to each their own
  • Toroni's Sugar Free Caramel Syrup 
  • Toroni's Sugar Free French Vanilla Syrup 
  • Toroni's Sugar Free Almond Roca Syrup 
  • Sugar Free non-dairy topping, thawed 
  • Seltzer, very cold 
Pour into a 16 oz glass 1 oz of the Caramel syrup, 1 oz of the French Vanilla and 1/2 oz of the Almond Roca syrup. Add seltzer to fill glass to within 1/2 inch of the top. In a small container mix 1/2 cup of sugar free non dairy topping with 1 TBS French Vanilla Syrup and mix well. Spoon or pour slowly on top of seltzer mixture to fill glass. Serve immediately. Adjust amounts to your individual taste. 


Chicken Enchilada Lasagna Verde~
High fiber, low fat, keeps for days
It travels well - great for parties

  • 1-16oz can fat free re-fried beans 
  • 4 oz can died green chilies (mild) 
  • 15oz fat free ricotta 
  • 1 egg, beaten (I use the yolk) 
  • 2 teaspoons seasoning (I mix cilantro, cumin, oregano, basil, pepper, garlic powder) 
  • ½ teasp salt 
  • 16 to 20 oz tomatillo sauce (beware added sugar) 
  • 12 – 18 corn tortillas – they come round. I cut them square for the pan 
  • 11oz can Mexi/Fiesta corn (beware added sugar) 
  • chicken, cut in strips – 1.5 lbs. 
  • 8 oz Daiya Vegan Cheddar cheese 
  • Fat free sour cream 
  • fresh minced cilantro 
  • scallions, chopped
Heat oven to 400 degrees. In micro-safe bowl combine refried beans and green chilies. Cover and cook on high 1 minute. In second bowl blend ricotta, egg, Mex seasoning and salt. 


Spread ½ c verde sauce on bottom of 9x13 pan. Overlap tortillas to make bottom layer, like a lasagna. Spread half the bean-chili mixture over tortilla. Top with ½ the ricotta mixture. Sprinkle with ½ mexi corn and 1/2 the chicken. Cover with another layer of tortilla. Repeat ingredients over new layer of tortillas. Top with ½ c verde sauce and then last layer of tortillas. Spread remaining verde sauce over the top and some of the Daiya cheese. 


Cover w/ foil and bake 40-50 minutes. Let rest 5 minutes before serving. Top with Scallions, FF sour cream, fresh cilantro. 


Since originally posting the above recipe, I have changed it I've take out the corn. It is unnecessary. I have also made it with red enchilada sauce and salsa instead of verde sauce and it was just as good. It is also good without the chicken and served on top of a salad dressed in red wine vinegar. 




Mashed Roasted Cauliflower~
More pureed than mashed: tastes like potatoes!

  • 1 head cauliflower 
  • 1/2 c fat free ricotta 
  • 1 Tbs Hellman's Mayo (Traditional) 
  • 1 Tbs Hellman's EVOO Mayo 
  • sprigs of fresh rosemary (you can substitute with dried rosemary) 
  • 1 garlic clove 
  • salt, pepper, seasonings to taste (paprika, red pepper, onion powder) 
Spray baking pan or cookie sheet with EVOO or Pam Spray. Cut cauliflower into pieces lay on top of rosemary sprigs. Sprinkle with seasonings, holding off the salt. Add peeled garllc clove to the pan and roast in oven at 400F until the cauliflower starts browning. Light browning is desirable. Remove from oven and place cauliflower and garlic in food processor. Discard rosemary sprigs. Pulse until it is almost smooth. Add ricotta and mayo and pulse until well mixed. 






Salt to taste. Makes between 4 and 6 servings, depending on the size of the cauliflower. 

More recipes will be added, including sugar free BBQ sauce, maple-chicken salad, wheat free/dairy free pizza, avocado shake and many others.