Fat2Fit in the Kitchen - Recipes, Tips, and More!

jessicakrall8 Posts: 3,646 Member
edited November 27 in Social Groups

Please share healthy delicious recipes, tips, and cooking ideas!


  • jessicakrall8
    jessicakrall8 Posts: 3,646 Member
    edited November 27
    I ran across the following article which gives tips on cutting calories from ALL recipes. I know we all have our own individual methods, but thought it was interesting and a few of them, I hadn't used before, so I thought I'd share the article. Here's the link:


    I'll share a few tips:
    1. When making green beans in a crockpot, instead of using ham hocks or "fattier" meats, use a smoked turkey leg. It gives the same terrific smoked flavor, but cuts the calories and once it has cooked for a few hours on low, you can also remove the leg, break up the meat (removing the skin) and add back to the beans. Works REALLY well...
    2. When baking sweets, cut the sugar a big or use Splenda for baking and reduce that as well, as to me it tends to be a little "extra" sweet anyway. You can also substitute the oil in most baking recipes for canned pumpkin, apple sauce or in some cases a fruit flavor of baby food...such as prunes, apples, pears, etc.
    3. Switch out ground beef in casseroles for ground turkey or ground chicken.
    4. Cut salt by using Mrs. Dash spices (there are MANY to choose from) for whatever flavor you're wanting to emphasize...Italian, etc.
    5. If you're making a casserole calling for ground beef, remove the meat and add in extra veggies, legumes, etc. and make it a meatless meal.
    6. When making a casserole calling for shredded cheese, switch to the 2% cheese and that usually cuts the calories.
  • PatriceFitnessPal
    PatriceFitnessPal Posts: 857 Member
    @ewilhelm2487 - Here’s a recipe for making ‘ricotta cheese’ from tofu. It’s a great substitute when making manicotti or stuffed pasta shells.


    I also use meatless crumbles to make meatballs sometimes.
  • PatriceFitnessPal
    PatriceFitnessPal Posts: 857 Member
    This is one of my favorites during the warm weather seasons — or anytime, really

    Orzo Salad:
  • GinLee61
    GinLee61 Posts: 668 Member
    edited September 18
    This is my our favorite salmon recipe. I make it at least once per month. It is low carb and high protein.

  • jugar
    jugar Posts: 7,992 Member
    edited November 27
    The best tomato soup I have ever made:


    I use all fresh tomatoes instead of the recipe combination fresh roasted + canned crushed tomatoes. Just cut up some Roma tomatoes instead of the canned - skinning and seeding not necessary! I do NOT add any water until the end when I blend it up and see how thick it is, but if you use the crushed tomatoes, some water would be a good idea. I'm not sure you need as much as in the recipe, though.

    It is also really good with a dollop of cream if you want to make it slightly less perfectly healthy, but I find it tastes so amazing it doesn't cry out for help.
  • Katmary71
    Katmary71 Posts: 5,378 Member
    edited November 27

    Skinnytaste's Greek Pasta Salad
    This is the one I make quite often, I garden, volunteer at the food bank farm, and go to farmer's markets once a week so these are things I have a lot of during summer.
  • Armygirlarmyof1
    Armygirlarmyof1 Posts: 118 Member
    One thing I've learned is to meal plan for about 3 days at a time. All 3 meals and snacks. When I start planning I can work the recipes to fit my low sodium diet.
  • happysquidmuffin
    happysquidmuffin Posts: 630 Member
    edited September 19
    Pre-logging a day or two ahead really helps me too.
    Lately I’ve been eating avocados every day! I have several more servings of Avocado Bean Salad left, and tonight I just made a delicious Bell Pepper Avocado Salsa.

    Avocado Bean Salad: mash together a large avocado, can of whatever beans (drained), 1-2 tbsp lemon juice, 3-5 tbsp dried cranberries, salt & pepper to taste. Credit goes to @vegan4lyfe2012 I believe, thank you for sharing the recipe!

    Bell Pepper Avocado Salsa:
    1 large avocado, mashed
    1 red & 1 yellow bell pepper, small diced
    1/4 large onion, small diced
    1 cup cooked great northern beans
    1 cup chopped tomato
    2 tbsp chopped fresh cilantro
    3 tbsp lemon juice
    1 tbsp lime juice
    1 tsp salt
    1.5 tsp Mrs Dash Southwest Chipotle seasoning
    Dash cayenne pepper

    Mix it all. Per the amounts I used, made 1,080 grams, serving = 2 tbsp /40g = 27 calories.
    The tomatoes I used were from my potted plant! Only getting 5 tomatoes this year, and this used 3 of them. The other 2 are still on the vine. They all look really sad but taste fine.

  • cosmiccurves
    cosmiccurves Posts: 322 Member

    I am following a LCHF diet plan so I have been experimenting a LOT with food. Here is one of my new go-to's! Keep in mind this is a low carb recipe, but can definitely be adapted if one is needing less fat and such!

    Makes 4 servings:

    3 Cups (720mL) Unsweetened Almond Milk
    1 oz. (30mL) Heavy Cream
    A heaping ⅓ Cup (95g) Pure Pumpkin Purée
    Just less than a ½ Cup (60-70g)Sweetener of choice (I use Whole Earth Erythritol & Monk Fruit)
    1 Tsp. (4g) Pure Vanilla Extract
    ½ Tsp. Pumpkin Spice
    Pinch of Salt
    4 Shots (120mL) Brewed Espresso or Coffee

    Add all of the ingredients - except for the espresso - to a blender, and blend until well combined.
    Once combined, add the pumpkin mixture to a small pot, and bring to a boil - whisking the mixture occasionally as it heats.
    Reduce the heat to low, and brew the espresso.
    Add 6 oz. (170mL) of the pumpkin spice mixture to a coffee cup & use a frother to create a good amount of foam in the cup
    Pour 1 shot of espresso, and mix.
    Top with whipped cream, and more pumpkin spice, and serve.
    Store leftovers in a sealable jar in the fridge for several weeks.
  • GinLee61
    GinLee61 Posts: 668 Member
    I made this a few weeks ago and it was delicious. I added about 4 ounces of chopped cooked chicken breast and subbed chicken broth for the water, tomato sauce for the diced tomatoes, and left out the chipotle since my husband can't eat anything too spicy.

    It's actually a vegetarian recipe and I'm sure it would be great made just as written.



  • GinLee61
    GinLee61 Posts: 668 Member
    edited September 19
    If you have a sweet tooth like I do you might be interested in these. I found them at BJ's Wholesale Club in the dairy section next to the yogurt. They taste very rich, similar to cheesecake.

  • Ftofit
    Ftofit Posts: 115 Member
    Hello guys i want to share a recipe of Dahi vada .It is north indian cuisine.They consist of homemade fried lentil dumpling fritters, dunked in creamy whipped yogurt and topped with both spicy and sweet chutneys
    we make it on festivals but I can eat it anytime so I request my mom to make it every week .It is very tasty vegetarian recipe and very less in calorie (only 44 calories per serving)
  • MotylekOkruchy
    MotylekOkruchy Posts: 168 Member
    edited November 27
    Unstuffed Cabbage Casserole:


    I can never have enough of it.
    I tried it with beef, turkey, and pork.
    I tried it with white rice, brown rice, and steel-cut oats.
    With and without garlic.
  • Armygirlarmyof1
    Armygirlarmyof1 Posts: 118 Member
    Crockpot Brown sugar garlic chicken

    1/3c brown sugar 2 tbsp minced garlic and salt pepper to taste. 5 chicken thighs but you can use any if the chicken pieces. High 4 hours or low for 8 hours
  • Katmary71
    Katmary71 Posts: 5,378 Member
    edited November 27
    turkey or chicken taco soup (basically chili) from Skinnytaste

  • GinLee61
    GinLee61 Posts: 668 Member
    @MotylekOkruchy, the unstuffed cabbage sounds really good!
    I'm going to try it since I have half a head of cabbage leftover and have been thinking about how to use it up.
  • GinLee61
    GinLee61 Posts: 668 Member
    I've made these stuffed peppers a few times over the summer, using green bell peppers from my garden. I usually make them when I have cooked rice leftover that I want to use up.
    My peppers are always half the size of the ones you find in the grocery stores so I used 6.
    I wait until they are almost done to add the cheese.

  • LoraineGB
    LoraineGB Posts: 835 Member
    Now that autumn is coming, here’s a soup recipe that is easy and very tasty

  • Ftofit
    Ftofit Posts: 115 Member
    edited November 27
    Today I want to share a recipe of radish salad.it could be eaten alone or with some other dishes. I love to eat them with yellow peas and adzuki beans. Adzuki beans is similar to red bean but it is smaller in size.

    1 cup thickly grated radish
    1/4 cup thickly grated ginger
    1 tsp lemon juice
    Some Chopped coriander leaves
    1 green chilly finely chopped
    Black salt as per your taste. If you dont have black salt you can use common salt.

    Process-just mix all the ingredients in a bowl .you can add any other item if you want and can skip any ingredients. I dont add green chilly because i have acidity problem. You can reduce the quantity of ginger too as per your taste.
  • jugar
    jugar Posts: 7,992 Member
    I made a great big Polenta Pie tonight - a never fail crowd (and family) pleaser. I have adapted this recipe over a long time from the Moosewood Cookbook.

    Polenta crust - boil 3 cups of water and a good pinch of salt, slowly add 1.5 cups of yellow cornmeal / polenta stirring constantly. Simmer gently for around 10 minutes stirring frequently until it is as thick as possible without getting too stuck on the pan. Spread into a lightly oiled (olive oil best) 13"x7" rectangular pan. Let it cool enough to be able to spread with a silicone spatula or fingers into an even crust, going up the sides almost to the top. Spread a light coating of olive oil on top of the polenta. Back at 375 F for about 40-45 minutes.

    Filling - Sauté 1 large onion in olive oil until translucent. Add other vegetables to taste - it is good with carrots, or red sweet pepper, or parsnip - whatever you have on hand and enjoy. Cut them fairly small so they cook evenly. Let them cook until almost soft, covered, stirring occasionally. Add generous amounts of herbs - basil (fresh is best), rosemary, zataar, etc. And of course plenty of pepper and some salt. Then add a very large amount of swiss chard (the best) or other green vegetables (large spinach, kale, collards, etc.). I'm not kidding. Put in a lot. Cover, stir occasionally, cook until the chard is a lot smaller and still good and green. Add some cooked chickpeas, white beans, or other legumes if desired. If it is too watery, remove the cover and cook on high heat to reduce the liquid. If it is still a bit watery, use a bit of cornstarch or other thickener. Add more pepper or other seasonings if needed. Be careful with salt - the cheese will add more salt taste for sure.

    Assembly - Grate a good amount of various cheeses. I use a mixture of parmesan, swiss, cheddar, and any other tasty cheeses that melt well. Not too much mozzarella if you use it. Italian cheeses are particularly good - if it is good on pasta, it is going to be good here. Put a very light layer directly on the crust. Add all the filling. If you have some and feel like it, put fresh tomato slices on top of the filling. then put more cheese on top.

    Bake for 40-45 minutes at 375F. The cheese should be browned, the filling should be bubbling. Cut serve and enjoy! Individual servings freeze well and re-heat in microwave or (preferably) toaster oven.

    This beats pizza any day :smiley: