Healthy Recipe Favorites From Treepers

Listen up Treepers. We have some among us who are facing some illnesses and struggles that have caused them to change their eating habits. This has created some discussion in our daily threads, and a number of our regulars have decided to put together some favorites to help each other out.

If you have any special recipes that you like that are lower in calories, sugar, or fat and you’d like to share, now is the time! Any tips on easier, perhaps faster prep? How about favorite home made treats or salad dressings?

We are looking for all kinds of recipes. If you are diabetic, a heart patient, or just smart enough to want to take care of yourself, please share your knowledge with us. If any of you have found better ways to cook while saving a few pennies, that’s a great tip too.

Thanks for sharing your favorites here. I think we can all look forward to some delicious new recipes.

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549 Responses to Healthy Recipe Favorites From Treepers

  1. ahem says:

    A healthy substitute for meat tacos—great for hot weather when you don’t want to cook—can be made with drained, rinsed black beans mixed with fresh diced tomato, onion, cilantro, and celery, tossed in a dressing of olive oil, vinegar or lime juice, and salt, pepper and cumin to taste. Serve it on a soft warmed flour tortilla. Optionally, you can add cheese, sour cream , avocado, chilis, etc. Very fast and very tasty. Plus, if you add a little cooked rice to the mixture, you have a complete protein.

    Liked by 9 people

  2. Totally Domestic says:

    I have been off sugar for 17 days. Energy through the roof! I highly recommend.
    I consider it poison to me.

    Liked by 8 people

  3. John Denney says:

    For each person, 1 1/2 cups water with 3/8 tspn salt and 3/4 tspn sugar in a pot. As it is coming to a boil, cut up veggies, longest cooking first, and put them into the pot as you go. E.g. for each person, a carrot, a stick of celery, a small zuchinni, and a quarter of a large onion. Add your favorite herbs, spices, and flavorings. I like soy sauce, fish sauce, black pepper, crushed red pepper, ginger, garlic, mustard powder, turmeric, thyme, rosemary, a hint of mace, a splash of rice vinegar or squeeze of lemon.
    When all the veg are in the pot, add 2 oz pasta per person.
    While the pasta cooks, cut up leftover meat and put about a quarter pound in the bottom of each bowl. When pasta is done, divide contents of the pot equally among the bowls. The hot liquid will reheat the meat; the cold meat will cool the soup nearer to eating temp.
    Garnish with chopped green onions.

    Or, skip the water and pasta, and stir fry the veg in olive oil. Similar herbs and spices and flavorings. When the veg is about done, add a little corn starch mixed in water to thicken the juices a little, then stir in the cold meat.

    Liked by 3 people

  4. RipleysMom says:

    I would like to post a general comment. Recipes will come later. I would encourage everyone looking for simple, healthy recipes to do a search of “sheet pan dinners”. I stumbled on my first ones last winter, on the Betty Crocker site. Life changer!! I never realized how wonderfully flavorful roasted veggies are. Being able to throw veggies and protein onto one sheet pan, and be rewarded with a delicious meal is so satisfying. I am staring 70 in the eye, and had lost interest in cooking, until these came along. So many recipes coming online now, so plenty of variety, and I can mix and match. Half my grocery cart is filled with fresh veggies now.

    Liked by 6 people

  5. dbethd says:

    There are a few more from her, but sadly she passed away.

    Liked by 4 people

  6. dbethd says:

    Another kid test, mother approved!

    3 Ingredient No Churn Strawberry Ice Cream (Paleo, Vegan, Gluten Free)
    Prep Time: 5 minutes Cook Time: 2 minutes Total Time: 7 minutes

    • 2 cups frozen strawberries
    • 1 14 oz can full fat coconut milk, refrigerated
    • 1/2 cup pure maple syrup can sub for honey
    • 1 tsp xantham gum optional

    1. Place a loaf pan in the freezer.
    2. In a high speed blender or food processor, add your chilled coconut milk, adding the layer of cream first, followed by the liquid. Add your frozen strawberries and maple syrup and blend until thick and creamy. Do not over blend, or it will become too icy when thawing.
    3. If you choose to use xantham gum, add it halfway through blending and do not over blend.
    4. Pour the strawberry ice cream mixture into the frozen loaf tin. To ensure it doesn’t become too icy, lightly mix your ice cream ever 20-30 minutes for the first hour.
    5. Thaw for 10-15 minutes before eating. Lightly wet an ice cream scoop before scooping the ice cream into a bowl.
    Recipe Notes
    This 3 Ingredient ice cream is best enjoyed fresh on the day it is made. If you do enjoy it later on, thaw it out for an extra 15 minutes or if possible, break into pieces and reblend lightly- This will result in a soft serve like texture.

    There are other healthy, easy recipes where I found this one:


  7. graciegram says:

    Fish Tacos
    1 bag coleslaw mix, 1/2 chopped purple onion, 1/4 bunch chopped fresh cilantro. Mix all together in a large bowl.
    In a small bowl put 1/4 c. lime juice, 2 1/2 T olive oil, 1/2 t salt, 1/2 T sugar or sugar substitute for low carb, 2 jalapenos chopped (seeded for milder). Mix this together then pour over the cabbage and blend together. Refrigerate until ready to use.
    Heat oven to 325. Bake the stand up style taco shells for 8 minutes (upside down on the baking sheet will keep them from closing up).
    Cook 3-4 oz. white fish fillets any way you prefer. Place in the taco shell and top with the coleslaw.
    Enjoy. The coleslaw also makes a great side dish by itself. I’ve also added chopped fresh mango to the coleslaw and it’s great.

    Liked by 4 people

  8. dbethd says:

    Homemade Gluten-Free Breakfast Sausage
    By Sueson Vess

    Making your own sausage creates the flexibility to use fresh meat and seasonings of your choice. Plus, you avoid the artificial ingredients, preservatives and additives often seen in commercial brands. Adding dried or fresh fruit lends a hint of natural sweetness. This recipe is ideal for those who are following a rotation diet; make several batches, each with a different meat, and freeze it raw or precooked until ready to use.
    1 pound ground dark turkey (or chicken, pork, beef
    or a combination)
    1½ teaspoons marjoram or ½ teaspoon rubbed sage
    ½ teaspoon thyme
    ½ teaspoon salt
    ½ teaspoon white pepper
    ¼ teaspoon ground allspice
    ¼ teaspoon ground cinnamon
    ¼ teaspoon ground nutmeg
    ¼ teaspoon ground fennel seeds
    ⅛ teaspoon cayenne pepper, to taste
    1 small pear or apple, cored and finely diced, optional (may leave skin on)
    2 tablespoons dried cranberries or cherries, chopped, optional
    – Olive oil, grape seed oil or coconut oil, for sautéing

    1. In a large bowl, combine all ingredients until well blended.
    2. Form mixture into 12 to 15 small patties with well-oiled hands.
    3. Sauté patties in a large skillet over medium/medium-low heat with a small amount of oil for 2 to 3 minutes per side or until cooked through. Serve hot. May be cooked and frozen for later use.

    Liked by 1 person

  9. dbethd says:

    Applesauce Brownies
    Serves 6
    • 1 cup unsweetened applesauce
    • 1/2 cup drippy sunflower butter
    • 1/4- 2/3 cup cocoa powder (more cocoa yields a richer taste)
    • Frosting of choice (optional)

    1. Preheat the oven to 350 degrees and coat a small 4 x 6 or 6 x 6 loaf pan with cooking spray and set aside- A smaller pan yields thicker brownies.
    2. In a large mixing bowl, add your applesauce and nut butter and mix well. If nut butter is too stiff, feel free to microwave until melted. Once mixed, add cocoa powder and mix until fully incorporated and a thick, silky batter remains.
    3. Transfer brownie batter to loaf pan and bake for 35-40 minutes, or until a skewer comes out just clean. Allow the brownies to cool in the pan completely. Once cooled, refrigerate for several hours (even better, if overnight). Remove, top with optional frosting and slice into bars.
    Brownies need to be kept refrigerated, but are also freezer friendly. They taste delicious thawed slightly, directly from the freezer.

    This is also from
    I can’t claim to have tried it, but it’s definitely on my roster.

    Liked by 2 people

  10. dbethd says:

    Turkey Salsa Goulash
    2lbs ground turkey
    2 peppers, any color; sliced
    1 small jar salsa

    Brown the turkey. Add the peppers and salsa and simmer on low 15-20 minutes.

    Liked by 1 person

  11. dbethd says:

    For a special occasion!
    Gluten-Free Strawberry Rhubarb Pie

    Sweet strawberries and tart rhubarb complement one another in this fresh springtime pie that can be made without gluten, dairy or eggs. Always a family favorite, this pie is ideal for Mother’s Day.
    1½ cups sugar
    ¼ cup gluten-free flour blend of choice
    1 teaspoon cinnamon
    6 cups chopped fresh rhubarb (7 to 8 stalks cut into
    ½-inch pieces)
    1 pound fresh strawberries, stemmed, cored and sliced in half
    1 teaspoon lemon juice
    2 tablespoons unsalted butter or dairy-free alternative, melted
    2 pie crusts, one partially baked – link below

    1. Preheat oven to 325 degrees.
    2. Combine sugar, flour blend and cinnamon in a small bowl.
    3. Place prepared fruit in a large bowl. Sprinkle lemon juice over fruit. Then gently toss fruit with sugar mixture to evenly coat.
    4. Mound fruit into partially baked bottom crust. Drizzle butter over fruit.
    5. Top filling with pie crust and crimp edges to seal.
    6. Brush top crust with egg wash. Or brush with high-protein milk of choice and sprinkle with sugar.
    7. Bake pie in preheated oven for one hour or until fruit is tender and crust is golden brown. If pie needs to bake longer, cover it lightly with foil to prevent over-browning.


  12. David R. Graham says:

    1- Wean oneself off eating anything with a face or that could have a face if allowed to mature.

    2- Wean oneself off straight cow’s milk and onto pre-digested cow’s milk, aka yoghurt, cheese.

    3- Wean oneself off refined sugar.

    4- Eat several times from a small plate rather than three times from a big plate.

    5- Eat to ¾ full, or less.

    6- Do not mix protein and starch at the same meal.

    7- Eat two or three things only at a sitting, one being a liquid.

    8- Eat when hungry, not by the clock, and then just small amounts at a time.

    9- Eat for nourishment, not for fun.

    Liked by 2 people

    • Kay Elle says:

      10 – If it tastes good – SPIT IT OUT!! 🙂

      Liked by 1 person

    • rf121 says:

      8 out of 9 ain’t bad. We are designed to eat meat. Don’t fight mother nature.

      Liked by 6 people

      • maga2004 says:

        Actually, I think God’s Design would be more accurate.

        Liked by 1 person

        • kittycat77 says:

          We need meat now. After the flood and the canopy burst above the earth, it allowed amounts of radiation to hit mankind. At that time, Yahweh told Noah, Gen 9:3 “Every creeping thing which is alive shall be food for you. I have given you all things, even as the green plant. Gen 9:4 But you shall not eat flesh in its life, its blood.”

          Of course, eating clean meat is healthier than the unclean. And it’s the only meat to eat at Yahweh’s feast days and Sabbath.

          The expanse (the canopy; raqiya) protected mankind from harmful radiation of the sun. Mankind didn’t need meat then, only the green plants, fruit, etc. As time marches on, mankind continually gets weaker and weaker physically.


      • David R. Graham says:

        I don’t. She taught me what I wrote.


  13. dbethd says:

    I hope it’s ok that I keep posting! Feel free to kick me off!

    Healthy Strawberry Rhubarb Crisp

    For the filling:
    4 cups diced strawberries
    2 cups diced rhubarb
    2 Tbsp orange juice
    2 Tbsp honey
    2 Tbsp tapioca flour (sometimes called tapioca starch)
    1/2 tsp vanilla extract

    For the crisp topping:
    3/4 cup rolled or quick-cooking oats
    3/4 cup almond flour
    3 Tbsp coconut oil (or butter)
    3 Tbsp pure maple syrup (or honey)
    1 tsp cinnamon
    1 tsp vanilla extract
    pinch salt

    Preheat the oven to 350 degrees F
    Make the filling by combing strawberries, rhubarb, juice, honey, tapioca starch, and vanilla. Stir to combine and pour into an 8×8″ (or 2 quart) baking dish.

    Make the topping by combining oats, almond flour, coconut oil, syrup, cinnamon, vanilla, and salt. Mix with two forks or a pastry blender until well combined. If after a few minutes your mixture is still a bit dry, you can add a little bit more coconut oil OR syrup.

    Crumble the topping over the fruit filling.
    Bake at 350 degrees for 40-45 minutes, or until the top is golden brown and the filling is bubbling. Let cool before serving.


    • Dbethd. Your ingredients are what keeps me from having IBS. I’ve had to cut out dairy, sugars, gluten and many other starch/carbohydrate vegetables and foods. Loving to cook and bake, this has shaken my world. But out of pain I’ve learned a new world of cooking and baking.

      I heard once a statement that went somewhere like ” your biggest struggle will be your greatest gift”. ‘This has been true for me in so many ways.

      Thank you for posting dbethd.

      Liked by 2 people

  14. dbethd says:

    Apple or Carrot Cake
    1 cup oat flour
    1 tsp baking soda
    1 tsp baking powder
    1 tsp cinnamon
    1/2 tsp salt
    2/3 cup canola oil
    1 cup sugar
    2 eggs or Ener-G Egg Replacers, prepared
    1 1/2 cup shredded apples/carrots (I substitute with applesauce to save time)

    Preheat oven to 325 °F.

    Combine oat flour, baking soda, baking powder, cinnamon, and salt. Mix together oil, sugar, and egg replacers and then add to flour. Blend apples in well.

    Bake in a greased 9-inch round about 1 hour and 10 minutes.

    To frost, you can use the directions for a meringue topping on the side of the Egg Replacer box.


  15. bour3 says:

    I really really really (3 reallies) like this recipe for Mexican shrimp cocktail by Best Wishes seen on YouTube. I’ve made it four times, huge bowls, and cannot keep off the stuff. I can eat it breakfast, lunch, dinner, breakfast, lunch, dinner, breakfastlunchdinner, breakfastlunchdinner, breakfastlunchdinner, breakfastlunchdinner, until it is gone. And then miss it. I hope this video displays in this comments box. If not, then here:

    Liked by 2 people

  16. Just Tea says:

    We love fried chicken, but the oil! So, we bake it in the oven (shake and bake), but instead of using foil and oil, we just use parchment paper without any kind of oil. The chicken will makes it’s own oil. I like using chicken thighs.

    Liked by 1 person

  17. mdaush says:

    Go to Dr John McDougall’s website about plant based diet. I am a cancer survivor and swear by it. Lost 40 lbs in 65 days. Never felt better in body, mind and spirit!

    Liked by 2 people

    • Shickalee says:

      Leg of Lamb with Cinnamon-Thyme-Fennel Rub (Healthy and Delicious)


      Begin with a 4-5 pound (2 kg) boneless leg of lamb. Drive a narrow but sharp knife into the lamb, twirling it to carve out cylindrical holes. Make 3 or 4 holes and into each place a cinnamon stick and a sprig of thyme. (This is illustrated in Ramsay’s video below.)

      Next, mix some dry seasonings for a rub. We used:
      1 tsp fennel seed
      1 tsp smoked paprika
      ½ tsp cayenne pepper
      ½ tsp cinnamon
      ½ tsp allspice
      ½ tsp turmeric
      ½ tsp cloves

      Coat the lamb in the rub. Don’t worry if you don’t have all of these seasonings; use whatever assortment you like. We do recommend including the smoked paprika and allspice.

      By the way, over the past few years we bought a number of disposable pepper grinders that contained whole peppercorns, and gathered a collection of empty grinders. Recently we began buying spices as whole seeds and storing them in the grinders, grinding the spices fresh as we need them. Freshly ground spices do taste better than pre-ground spices!

      The next step is to prepare some vegetables – we used carrot, celery, and onion – and to sear the surface of the lamb on the stove so that the meat will retain moisture in the oven.

      In previous recipe (“Roast Beef, Beets, and Potatoes,” April 8, 2012), we skipped the stovetop step. In that recipe, to seal the surface we pre-heated the oven to 400 F and after 10 minutes cooking reduced the heat to 300 F.

      In Gordon Ramsay’s rendering (see video below), he sautées the vegetables with olive oil and honey before searing the lamb. The honey caramelizes, adding flavor.

      We decided to take an intermediate approach that is more in line with our preference for gentle cooking. We briefly cooked the vegetables in olive oil at low heat on the stove, and added honey so as to coat the vegetables evenly.

      After a few minutes push the vegetables to the side of the pan and sear the lamb at medium heat, 1 minute per side. After searing the seasoned lamb is ready for the oven, placed fatty side up:

      Cook at 300ºF (150ºC) for one hour.

      Baked some potatoes and beets along with the lamb.
      It’s least messy to cook the beets first and peel them after cooking.

      The final step is making a sauce to drizzle over the meat. This is composed of a simple mixture of:
      Juice and zest from one lemon
      3 tbsp olive oil
      1 tsp mustard

      If the Leg of Lamb Rub doesn’t work for you, here is a McDougal staple meal/recipe.

      Large baked potato topped with either oil-free hummus or salsa, and an ear or two of sweet corn and a green like steamed broccoli, kale, collards, Brussels sprouts etc.

      Liked by 1 person

  18. Kathy says:

    RESULTS OF A CRANBERRY EXPERIMENT: About 5 years ago I experienced my worst sinus infection ever, requiring a month on antibiotics to beat. So, on my own speculation (aka whispers from a guardian angel), I purchased high-dose cranberry tablets to learn if they might help. At the very first sign that my next cold was coming on, I took the equivalent of 10,000mg of fresh cranberries (in capsule form) and repeated this dose every 4 waking hours for 3 days. The runny nose and cough still showed up, but the sinus infection I feared never arrived. And, of course, I reduced the dose to zero as I continued getting “over” my cold. There’s probably some science somewhere to explain why this worked — and has ever since — but my guess is the high amount of cranberry altered my body’s PH (so to speak) during the initial 72-hour “invasion” stage. This probably made my system unfavorable for those pesky germs to multiply, leaving my immune system with fewer enemies to fight.

    SPEAKING OF NOSEY: I learned there are chiropractors specializing in treating seasonal allergies from multiple people during my years as a temp. Turns out some people’s gland (at the base of the spine) don’t function at 100% because they’re wedged in a tight juncture of bones, muscles, tendons, etc. Certain jobs and lifestyles also cause enough sustained back tension that glands won’t function well. Things allergy sufferers might like to try to alleviate symptoms at home (in lieu of chiro treatments) are back exercises, heating pads once or twice a day, back massages by family members — any convenient method to relax the back “zone” where the antihistamine-producing gland is located.

    Liked by 1 person

  19. aqua says:

    For our four-pawed puppy friends: healthy doggy “ice cream”.

    I large container of non-fat plain yogurt (not vanilla, not Greek, just plain. Lo-fat is also ok)
    1 or 2 soft ripe bananas, sliced and mushed
    1 or 2 tablespoons peanut butter
    Mix well using a blender or you can mix by hand. Your dog won’t notice.

    Spoon into small containers. I use the tiny “Dixie” cups. Cover each with wrap or a small piece of foil and freeze. It makes 16 to 24, depending on the amount you put in.

    Liked by 2 people

  20. BAM says:

    Wow! I keep coming back here to check in on postings that have been added all over. It’s apparent that what works for some does not work for all! I even see that within my own family, some with food allergies, some with medical conditions, and the individual food preferences, learned or differences in a person’s taste receptor cells. I find all the posts interesting and fascinating.

    I enjoy looking at older cook books, and seeing how recipes have changed through the years. One thing that I noticed many years ago is the amount of sugar called for in dessert recipes has increased. Older cookie recipes called for less sugar than in comparable “newer” ones. I remember the introduction of adding pudding mix to cake mixes, then the manufacturers started adding it to the mix. It’s mostly more sugar however. The other thing that I see is the incorporation of candy into many desserts. Candy incorporated into cakes, cookies, pies and ice cream. When I was young, besides vanilla, chocolate and strawberry, most of the other ice cream flavors were fruit or nut type. Mint would show up at holiday time, sometimes with small pieces of grated chocolate. Of course incorporating sugar into an already sweet treat without reducing the original amount sugar results in a product that’s overly sweet, i.m.h.o.

    Even our breads tends to be sweet. Now there’s the Hawaiian bread which is really sweet, and I have trouble understanding why one would want to make a savory sandwich with such a bread. Sugar is found in a lot of surprising places. I’m of the opinion that a little sugar is not bad, not including the super sweet sugars, but our current American diet is so overloaded with sugar that it’s gotten out of hand.

    Liked by 1 person

  21. Ad rem says:

    Seriously…..this really works! (Don’t be hatin’ on me! 😀 )

    Liked by 18 people

  22. WeThePeople2016 says:

    This is right up my ally. I have been eating healthy (trying) for many years. My kids used to complain that nothing was in the house. There was food in the house, but they didn’t like the way we eat. Now, as I have gotten older, some health issues have crept in and I have gone gluten free, soy free, sugar free, etc. I can share some recipes that has taken time to master, soon.

    Liked by 2 people

  23. Donna in Oregon says:

    In my family: Type II Diabetes. I don’t have it but I prepare meals and noticed the obsession with carbs which convert into sugar in the body. So I have learned to improvise and adapt meal planning. I have a bread recipe that I got from Dr. Oz that is very healthy and simple for me.

    Did I mention picky eaters? So… will not eat “brown” bread, whole wheat is out. I buy King Arthur flour for this and pick from the different healthy types. I am very conscious of non-GMO, I like old-school food. Like when I was a kid, but non-bleached flour is a must. I believe that all the processing has created health problems for Americans and if I’m going to spend the extra money for healthy flour and use the electricity to bake fresh bread I want bang for the buck.

    I consider this carbs without the negatives and that has reduced the problems of picky eaters. I use the oraganic bread flour, but you can pick the one you like here:

    King Arthur

    On the rise. Your choice of flour makes a very big difference in bread baking: flours with a higher protein content create loftier yeasted breads. Our 100% organic bread flour is 12.7% protein – a full point higher than other national brands. It strengthens the rise, so your breads are lofty and perfectly textured every time.

    This bread recipe is great for people who want to make fresh, healthy bread without all the hassle. The no-knead bread from the Italian superstore Eataly is not only super simple to make, it’s tasty as well. Pop it in your fridge overnight for a healthy baked treat.

    pinch (about 1/4 tsp) instant yeast
    3 cups 100-percent whole-wheat flour
    1 1/2 cups water
    2 tsp salt
    1. Combine all ingredients in a bowl and mix until well combined. Cover with plastic wrap and let sit on the counter for two hours.

    2. Remove the dough from the bowl onto a lightly floured surface. Fold a few times and shape.

    3. Return to bowl and cover again with plastic wrap. Let the dough sit overnight (12 to 18 hours) to ferment. You can either put it in the fridge or leave it on the counter (ideal temperature is 68 to 72 degrees). You will know it is ready because it will nearly double in size and the surface will be spotted with little bubbles.

    4. Bake in a ceramic or glass dish at 450 degrees for 45 to 50 minutes (covered for the first 30 minutes, then uncovered for the rest of the time) until the top is golden brown.

    Picky eaters eat this 🙂


  24. Lisa says:

    Watch “What The Health”, “Forks Over Knives”, and “Food Choices” on Netflix and you will be floored about what we should be eating… a list for a Treeper who wants the evidence based truth on food.


  25. Kathy says:

    My husband was a carbohydrate addict all his life until he learned about insulin resistance. I cannot remember the specific books (borrowed from the library), but can share the takeaway nugget gleaned from all that reading which helped him lose 65-lbs. The philosophy was that every person has a personal amount of carbs they can eat daily (# of grams) which will “hold” their weight without gaining or losing.

    Hubby began searching for his unique number by limiting his carb intake to 60gm per day, which resulted in an average 2-lb. per week weight loss. Then, as he approached his goal weight, he followed the one book’s advice and started increasing his daily carbs by 5gm increments (in order to “coast” into his unique number). By this time, however, his inner carb addict was screeching. So, instead of increasing the carbs any further, he crafted an eating plan he hoped he could live with.

    After reaching his goal weight, he returned to the daily 60 grams for 6 days each week, then ate a high amount one day each week. He didn’t overdo it, but added a bagel or hashbrowns to one of his weekend breakfasts (for example), or reserved the extra carbs for pasta or potatoes at dinnertime. This modified method strengthened his willpower, allowed for spontaneity/flexibility and, for 5 years, has quieted his inner carb addict. Oh, holidays and vacations no longer concern him because he knows he can return to 60 grams for an extended week or two afterward to quickly get back to where he wants to be.

    BTW, he typically eats 6 times a day and prepares most of what he eats himself (I manage the dinners). Protein is part of every breakfast, lunch, and dinner. Small fruits are part of each mid-morning and mid-afternoon snack (it might also be berries or grapes approximated at 15gm carbs per serving). Raw cut veggies are the other part of his AM and PM snacks (with no limits), plus we have either a tossed salad or cole slaw with every evening meal. He walks almost every day, whether it’s a few miles around town during the week or push-mowing the lawn on weekends.

    Yikes … I didn’t intend to be so wordy … just wanted to share a strategy that worked for my hubby in case it might help someone else.

    Liked by 2 people

  26. Jenny Hatch says:


  27. @rogo000 says:

    Zero calorie salad dressings by Walden Farms are an excellent choice in eliminating sugars and fat from your diet. Wife and I started diet “Profile by Sanford”. Have to say it works. Eliminate Lactose,Fructose and any other “…ose” sugars from your diet to begin substantial weight lose.

    Liked by 1 person

  28. @rogo000 says:

    “loss” argh!


  29. Lanna says:

    Use frozen, chopped spinach and or kale in smoothies. It’s cheaper than fresh, it’s frozen shortly after harvesting so it retains a lot of nutrients and it chills your smoothie.

    Maximize phytonutrients by proper prep. Lettuce, spinach, other green leafy veggies are still alive. Tear them into pieces and they think they’re under attack and can quadruple their antioxidants in 10 minutes. Refrigerate after tearing and use within a couple of days. Garlic won’t develop allicin until the cell walls are ruptured. Use a garlic press or smash with the flat of a knife rather than mincing and allow to rest for 10 minutes to allow it to develop the maximum amount of allicin.

    Canned tomatoes are more nutritious than fresh. The heat of cooking changes the lycopene into a form that’s more easily absorbed. The longer they’re cooked the better — long-simmered spaghetti sauce rather than a quick fresh marinara. Also, healthy fat aids absorption — filtered extra virgin olive oil is a good choice.

    Broccoli loses its antioxidants very quickly. Try to eat it soon after purchase. Choose heads that look purplish and have been exposed to light in the store display (helps to increase antioxidants). Cutting it into florets doubles the antioxidant loss, so don’t buy bags of pre-cut florets.

    Canned beans have more antioxidants than dried beans cooked from scratch. If you cook dried beans, let them sit in the cooking liquid for an hour after they’re done to allow some reabsorbtion of nutrients from the liquid. Cooking in a pressure cooker retains more nutrients than other cooking methods.

    White potatoes are a high-glycemic food, but if you chill them for 24 hours after cooking it turns them into a resistant starch and converts them to a low-glycolic food. Bake, chill and reheat them for baked potatoes that won’t spike your blood sugar.

    Use herbs and spices freely. Consume with a small amount of good fat for best absorption. 1/2 teaspoon of cinnamon daily can steady blood sugar levels. 1/2 teaspoon of turmeric (a curcuminoid) daily can help protect against plaque formation in the brain which is thought to be a factor in Alzheimer’s. India, where a lot of turmeric is consumed in curries, has the lowest occurrence of Alzheimer’s in the world. Both cinnamon and turmeric are available in capsules for ease of consumption.

    Liked by 1 person

  30. formerdem says:

    Not a recipe exactly, but for a sore throat chew ajwain seeds. They are related to thyme and you can buy online. And another horrible but effective suggestion is raw garlic, which sets off like a nuclear explosion inside you, but when it is over you are still alive and the other stuff is not.

    Liked by 1 person

  31. Plain Jane says:

    Ah, grilled zuks tonight! Zuk Boats
    Zuks, small, about 6-8 inches long, cut in half lengthwise
    Brush underside with avacado oil, sprinkle with garlic powder, salt, pepper and Italian seasoning
    Do same to cut side
    Grill skin side first for about 3 min. DH said he just looks for them to “feel” slightly floppy with tongs, then he turns them over for a few minute. They are best when s


  32. dbethd says:

    Many have shared tips on how to lose weight. Anyone have tips on how to gain weight?

    Due to illness, we have had to go gluten-free & dairy-free (for my husband), beef & pork-free (for my daughter) and corn-free (for me). My husband has lost a lot of weight, and struggles to gain any back.

    We do everything we can to save natural fats from turkey and chicken. Our doctor has said we could make our own ghee and use it when cooking. My husband limits grains (oats, rice, etc) and gluten-free breads as symptoms can flare up with that, so we are pretty limited.


    • Rene says:

      Avocados are a healthy fat. Bananas have potassium and calories. Sweeten things with dates. Coconut is a good fat. You could get a vitamix or other good blender and make smoothies with those ingredients and other fruits, berries and spinach or kale. Also sweet potatoes are very healthy and have calories. Squash baked with butter.


    • Kathy says:

      Snacking on avocado slices, dried fruits, nuts or nut butters between meals and at bedtime might help (peanut butter on a celery stalk was a childhood favorite).

      You could try store-bought pre-made liquid meals like Ensure — as a between-meal snack, not as a meal substitute — or create your own by blending either a protein powder or peanut butter powder (try GNC-type stores) with almond milk. Ensure offers gluten-free/lactose-free powders in at least 3 flavors:

      Side Note: During my kids’ puberty years — when they tore through my kitchen like locusts — I prepared and chilled pitchers full of “hunger-taming” drinks for them to grab (one chocolate, one strawberry). I myself enjoyed pouring the strawberry-flavored drink over ice and sipping it through a straw on a hot summer day.

      Liked by 1 person

  33. dbethd says:

    I would like to try this without sugar. Anyone have experience making jam while leaving out the sugar? Does it still set up the same?

    Strawberry Jam
    2 pounds fresh strawberries, hulled
    4 cups white sugar
    1/4 cup lemon juice
    Prep: 20 m — Cook: 20 m — Ready In:40 m

    In a wide bowl, crush strawberries in batches until you have 4 cups of mashed berry. In a heavy bottomed saucepan, mix together the strawberries, sugar, and lemon juice. Stir over low heat until the sugar is dissolved. Increase heat to high, and bring the mixture to a full rolling boil. Boil, stirring often, until the mixture reaches 220 degrees F (105 degrees C). Transfer to hot sterile jars, leaving 1/4 to 1/2 inch headspace, and seal. Process in a water bath. If the jam is going to be eaten right away, don’t bother with processing, and just refrigerate.

    To test for jelling:
    Place three plates in a freezer… after about 10 minutes of boiling place a tsp of the liquid of the jam onto the cold plate. Return to freezer for a minute. Run your finger through the jam on the plate… if it doesn’t try to run back together (if you can make a line through it with your finger) it’s ready to be canned!


  34. kittycat77 says:

    I personally think there is not one healthy way to eat. Some people do good with more veggies and a little meat. Then there’s people who do need more protein, so they eat more meat. I’m a combination person. I have to have both, meat and veggies. There are times when we do have just a meat without meat, but we have beans with that meal.


  35. Tony says:

    Fellow Treepers – I write a blog and Diet, exercise and living past 100. I am 77 years old and ride my bike 100 miles a week year ’round here in Chicago. Here is a link for something I did for the Lazy Cook

    Check out the link for more.

    Liked by 1 person

  36. Kathy says:

    ( )

    … 1/2 cup vegetable oil
    … 1/2 cup olive oil
    … 1 teaspoon garlic powder
    … 1 teaspoon onion powder
    … 1 teaspoon lemon pepper
    … 1 teaspoon dill weed
    … 1 pouch dry ranch seasoning*
    … 1-lb. GF pretzels, such as Glutino brand

    Directions: Preheat oven to 350 degrees. In a large Ziploc bag pour the oil, spices, and ranch packet. Next, pour in the pretzels and gently rotate the bag to mix it all together. Let sit for several minutes then rotate again (so more of the oil and seasonings get absorbed into the pretzels, and also to make sure all the pretzels are completely coated. I get the best results by baking these pretzels on a wired cooling rack over a rimmed sheet cake pan. I also use two baking pans so the pretzels are in a single layer (not layers on top of each other). Bake for 5-10 minutes, checking frequently after 5 minutes to prevent burning or overbaking.

    Note: *Ranch seasonings often contain dry buttermilk; omit to make these pretzels dairy-free.

    Liked by 1 person

  37. Blue Ridge Mts Va. says:

    These are some of the juices that lower blood pressure that I consume. I have had good results. Beet juice is one. You can actually ferment organic beets to make juice. Remember, if you ferment beets to make a juice, burp the bottle daily. Make sure you use organic beets or ones you bought from a local farmer.
    Pomegranate juice also lowers blood pressure. I get the non-GMO Pom Wonderful juice. The evidence from eight placebo-controlled trials suggests that drinking pomegranate juice daily can lower elevated blood pressure.
    Organic cherry juice lowers blood pressure, eases joint pain, and promotes sleep (has natural melatonin).


  38. Blue Ridge Mts Va. says:

    I love this wheat free-gluten free bread recipe. After years of fooling around with gluten/wheat free alternative flours, I have found that organic coconut bread is the easiest to make. The other bread involved sifting several times tapioca starch, organic brown rice flour, teff flour sometimes, then adding gums, eggs, coconut milk, vegan sugar, and then mixing all of the ingredients using a heavy duty Kitchenaid mixer. This recipe for coconut flour bread is simple, just six ingredients. Because coconut flour is higher in fiber, protein, and fat than other wheat alternatives, it delivers a unique, spongy texture that lends itself well to quick pieces of bread and muffins. Coconut flour is very dense and absorptive, meaning that a little goes a long way and a high proportion of liquid ingredients are needed in recipes. Check out Cooking with Coconut Flour by Dr. Bruce Fife. Homemade Organic Coconut Flour Bread for more information.

    Makes 1 small loaf
    6 Pastured eggs
    2 tbsp raw honey
    1/2 cup organic coconut oil melted
    1/2 Tsp Pink Himalayan
    3/4 cup organic coconut flour, sifted
    1 tsp aluminum-free baking powder

    Preheat oven to 350 degrees F. In a medium-sized bowl mix eggs, coconut oil melted, honey and pink Himalayan salt until well-blended. Combine sifted coconut flour and baking powder, and whisk them slowly into the batter until no lumps remain. Spoon the batter into a parchment paper lined loaf pan (9x5x3 or smaller). Bake for about 40 minutes. Remove from pan and cool on rack.

    This unsweetened bread can be sliced and enjoyed much like many other bread. Because it lacks gluten and doesn’t contain yeast, it has a different texture and taste than wheat breads. This recipe can be doubled for a larger loaf, or divided into 2 smaller loaf pans for a nice tea bread.

    Liked by 1 person

  39. Blue Ridge Mts Va. says:

    I make these organic coconut flour doggy treats for my dogs. They love these things.

    Grain-Free Coconut Flour Soft Doggy Chews
    1/2 cup organic sweet potato, mashed
    Can use organic pumpkin or organic squash
    2 local eggs
    3 tablespoons unsweetened organic apple sauce
    1/4 cup organic extra virgin coconut oil, melted
    1 teaspoon raw local honey
    6 tablespoons organic coconut flour, sifted
    pinch Pink Himalayan salt

    1. Measure out a half cup of mashed sweet potato. If you are using fresh, this is usually about 1 small or 1/2 large potato.
    2. In a medium-sized bowl or food processor combine mashed sweet potato, eggs, apple sauce, melted oil, and honey. Sift coconut flour and add to batter slowly, stirring until mostly smooth.
    3.Line a baking sheet with parchment paper. Spread mixture onto parchment paper in a layer approximately 1/4 inch thick and sprinkle the top with Pink Himalayan salt. 4. Place in oven at 350°F and bake for about 20 minutes. Remove pan and score treat into small “bite-sized” squares. Place back in oven and bake for another 15 minutes or until outer edges begin to brown. Allow cooling on the pan for 5-10 minutes before transferring to a container.

    I keep my doggy treats in the freezer.


  40. Janie M. says:

    This is a recipe I found last year and adapted to my own tastes. I have as of yet to find a 5 lb. rump roast, so I usually buy top or bottom round roasts in the 3.5-4 lb range when it goes on sale. Since my meat is in the smaller range, around the 8 hr. mark, I will check to see if it will easily shred with a fork. Leftovers, with the broth, freezes well.

    Italian Beef Sandwiches

    3 cups water
    1 heaping tablespoon beef bullion
    1 teaspoon ground black pepper
    2 teaspoons dried oregano
    2 teaspoons dried basil
    1 teaspoon onion powder
    2 teaspoon garlic powder
    2 bay leaves (you may need 3 or more if they are small)
    1/2 teaspoon crushed red pepper (optional)
    1 (.7 ounce) package dry Italian-style salad dressing mix
    1 (5 pound) rump roast – I usually use top or bottom round roast in 3.5 to 4 lbs range
    For serving:
    Giardiniera – hot or mild
    Chopped raw onion (medium dice)
    Sauteed green pepper, seeded, cut 3/4 to 1-inch wide pieces the entire length of the pepper – don’t brown. I usually just throw mine (raw) onto the top of the meat, submerged in the broth, during the last hour of cooking.

    Combine water with all the spices and salad dressing mix in a saucepan. Stir well, and bring to a boil; add bullion, stir again and then set aside. Trim some but not all of the fat cap on the top or bottom roast – you want a little for the flavor.
    Place roast in slow cooker, pour salad dressing mixture over the meat.
    Cover and cook on Low for 10 to 12 hours or on High for 4 to 5 hours. When done, remove bay leaves, and shred meat with a fork.
    Serve on crusty Italian sandwich rolls (rectangular in shape). Rosen, Turano or Gonnella are good sturdy brands. You can also use a French baguette (not too small in diameter) cut into 6-inch sections.


  41. kp3ace says:

    Also, if you have a tendency to get a “Charlie Horse ” I’ve found that it typically means you should increase your water intake.


  42. kp3ace says:

    Raw, fresh garlic contains a form of penicillin called allicin. It works best when chewed.


  43. Kaco says:

    Here is a quick vegetarian type sandwich I made this week and will eat again today. You will need these ingredients:

    jar of artichoke hearts
    thinly slices of cucumber
    thin slices of red onion
    alfalfa sprouts
    pita bread

    I got wheat pita bread, cut it in half and make it a pocket and layer those ingredients in (might be better sideways layered so you eat a bit of each with each bite). I got the garlic hummus and jar of plain artichoke hearts at Aldi.

    Another vegetarian type dish I like is just chopped up sauteed veggies on top of couscous. I use zucchini, yellow squash, onion, and tomato. I saute the onion first to soften it to about caramelized, then add the zucchini and yellow squash, cook that, and tomato last. I season it with salt and pepper. I do use butter and light olive oil for sauteing, though. After cooking I take a piece of wheat pita and heat it up both sides in the same skillet with whatever butter/oil is left and eat that with it.

    Other things-
    I’m really digging Indian food lately. They have lots of vegetarian options that are very tasty but I like their meat options as well.

    I really love beef pho, too.


    • Kaco says:

      Just want to add that the very tiny couscous tastes better. I got this box of couscous, I think Aldi again, and they are tapioca size pasta and it’s just too heavy.


  44. dbethd says:

    Maple Chicken Breakfast Sausage
    Yield: 16 Patties Serving Size: 2 Patties
    • 2 lbs. Ground Chicken
    • 3 Tbs. Maple Syrup
    • 2 tsp. Himalayan Pink Salt
    • 2 tsp. Rubbed Sage
    • 1 1/2 tsp. Dried Parsley
    • 1 tsp. Garlic Powder
    • 1 tsp. Onion Powder
    • 1 tsp. Black Pepper
    • 1/2 tsp. Dried Thyme
    • 1/4 tsp. Red Pepper Flakes
    • 1/4 tsp. Ground Nutmeg
    • Pinch Ground Cloves
    2 In a large mixing bowl, combine ground chicken, maple syrup, salt, rubbed sage, parsley, garlic powder, onion powder, black pepper, thyme, red pepper flakes, nutmeg, and cloves.
    3 Mix until all ingredients are well-incorporated
    4 Form into 2 oz. patties. I like to roll them into balls and then flatten them into patties.
    5 Heat a large skillet over medium heat. Lightly oil the skillet.
    6 Once the oil is heated, place the sausage patties in the pan. Cook until browned on both sides and cooked all the way through.
    7 Serve and enjoy!!


  45. dbethd says:

    Warm Apple Pie Smoothie Serves 1
    • 1 apple, cored and cut into chunks (peeled if you don’t have a high-powered blender)
    • ½ cup water (for a creamier smoothie you can use yogurt)
    • ¼ teaspoon vanilla extract
    • 1 tablespoon maple syrup or honey
    • ¼ teaspoon ground cinnamon
    • A pinch of nutmeg
    • A pinch of allspice
    • 1 scoop protein powder (optional)
    Combine apple, water, vanilla, maple syrup and spices in a blender. Blend until smooth. Pour into a mug and microwave on high for about 2 minutes.
    Sprinkle with cinnamon, and if you’re feeling particularly daring, add a bit of whipped cream on top. Serve!


  46. dbethd says:

    Vegetable Frittata (in a Microwave)
    • 2 tbsp butter
    • 1 onion, thinly sliced
    • 4 asparagus stalks, sliced
    • 3 mushrooms, sliced
    • ½ zucchini, sliced
    • 6 eggs, beaten
    • Salt and pepper to taste
    • ½ cup pepperoni, thinly sliced, optional
    1. Cook butter and onion in an 8″ quiche dish with 1000 watts for 3-4 minutes.
    2. Add asparagus, mushrooms and zucchini. Heat with 1000 watts for 3½-4 minutes, stirring once.
    3. Add eggs, seasonings, and if desired, pepperoni. Cover. Cook with 400 watts for 5½-7 minutes.
    Note: Add spaghetti sauce as a topping after cooking


  47. dbethd says:

    Gluten Free Cookie/Graham Cracker Alternative Pie Crust

    Prep time: 5 mins Cook time: 7 mins Total time: 12 mins

    2½ cups gluten free cereal(chex mix)
    1 – 4 tablespoons sugar
    3 tablespoons butter, melted

    Preheat oven to 375 degrees.
    Crush cereal. Mix with sugar and melted butter. Press into 9-inch pie plate.
    Bake 7-9 minutes. Let cool completely (it will harden as it cools).


  48. dbethd says:

    Homemade Barbecue Sauce
    Yield: 4 cups approximately
    • 1-1/2 cups Dark Brown Sugar, packed
    • 1-1/4 cups Ketchup
    • 1/2 cup Red Wine Vinegar
    • 1/2 cup Water
    • 1 tablespoon Worcestershire Sauce
    • 2-1/2 teaspoons Ground Mustard
    • 2 teaspoons Paprika
    • 1-1/2 teaspoons Kosher Salt
    • 1 teaspoon Black Pepper
    Measure and add all ingredients to a large bowl and whisk well until the sugar has dissolved and the spices are thoroughly distributed. Serve immediately or cover and store in fridge or freeze!


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