JUDDD: Down Day Menus and Recipes

[SoHappy]

Breakfast Menu, from SoHappy -- with picture

egg white scramble with yellow pepper, onion, mushrooms & black olives topped with shredded cheddar cheese, sliced Roma tomato wedges, toast w/peanut butter spread, blueberries, and mango orange beverage

.6 oz yellow pepper (4 cal)
.4 oz onion (5 cal)
1 oz mushrooms (6 cal)
.2 oz black olives (6 cal)
3 egg whites (51 cal)
.2 oz cheddar cheese, shred (20 cal)
1 oz tomato wedges (5 cal)
1/4 cup blueberries (20 cal)
1 slice 40-cal bread, toasted & split (40 cal)
2 tbsp Walden Farm *peanut butter* spread (0 cal)
glass of mango orange beverage (0 cal)

****** says 157 calories

[SoHappy]

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[SoHappy]

Lunch Menu, from SoHappy -- with picture

turkey sandwich with lettuce and Swiss cheese, dill pickle, and fresh zucchini sticks, and iced tea

1 slice low-cal bread, lightly toasted and split (40 cal)
1 slice turkey breast lunchmeat (30 cal)
1 slice low-fat Swiss cheese (25 cal)
1 oz lettuce (4 cal)
1 oz dill pickle, sliced (3 cals)
2 oz zucchini, in sticks (12 cal)
8 oz iced tea (3 cal)

****** says 117 calories

[SoHappy]

Lunch Menu, from Penguin Power -- with picture

For lunch, I had a hot dog meal: 1 slice 35-cal bread, split, plus two FF Hebrew National Hot Dogs (40 cals each), a dribble of mustard, let's say 5 cals, and 1/2 cup of mixed raspberries and blackberries drizzled with a splash of SF Davinci's Blueberry syrup (40 cals), and a glass of water (did not take picture of that lol), and one stalk of celery cut up (10 cals) for a total of 170 calories.

http://www.jvhouse.com/hotdogmeal.jpg

[SoHappy]

Zucchini noodles for Spaghetti, from PenguinPower -- with pictures

Here is a bowl of about 8 cups of raw zuke noodles, from 2 zukes:
http://www.jvhouse.com/zukenoodles1.jpg

For those of you without a spiral slicer, here is what is left from a zucchini after it is turned into angel hair:
http://www.jvhouse.com/zukenoodles2.jpg

Here's the bowl of zukenoodles after cooking and squeezing out most of the liquid - still a big bowl of zuke!
http://www.jvhouse.com/zukenoodles4.jpg

Finished product - cooked zukes mixed very well with shiratake noodles, then mixed very well again with 2 cups of marinara sauce. When I dry-cooked the shirataki I added in a bit of garlic powder. Zuke noodles - 160 cals, shiratake - 0 cals, marinara - 100 cals, garlic powder - 5 cals, so total for giant bowl 265 calories. I ate about 1/4 of the bowl, which would be around 65 calories but that just seems impossible to me so I'll say 100 calories for a generous, generous serving:
http://www.jvhouse.com/zukenoodles5.jpg

[SoHappy]

Supper Menu, from SoHappy -- with picture

baked tilapia fish fillet w/lemon, parsley & dill, steamed broccoli, yam slices, beet slices, cucumber-tomato-seaweed yam cake salad w/Italian dressing & parsley, fresh bing cherries and unsweetened vanilla almond milk

2.8 oz tilapia (76 cal)
1 oz yams (33 cal)
1 oz beets (9 cal)
3 oz broccoli (29 cal)
3 oz cucumber (10 cal)
1 oz tomato (5 cal)
3 oz seaweed yam cake (10 cal)
1 tbsp lite Italian dressing (18 cal)
2 oz sweet bing cherries (36 cal)
3/4 cup unsweetened vanilla almond milk (30 cal)

****** says 256 calories for this meal

[SoHappy]

Breakfast Menu, from SoHappy -- with picture

4 'flats' of egg white with 4 slices of a large tomato, at 4.5 oz. Mango-orange beverage to drink - 0 cals.

Used a non-stick pan with a burst of spray oil to cook the eggs.

****** says 101 calories, and that includes the spray oil!

[SoHappy]

Lunch Menu, from SoHappy -- with picture

homemade cream of mushroom soup with saltine cracker halves, lettuce salad w/red pepper and cucumber, with raspberry vinaigrette dressing, iced tea to drink

****** says 99 calories.

[SoHappy]

Snack Plate Menu, from SoHappy -- with picture

Menu: turkey & low fat Swiss cheese roll-ups, yellow pepper strips, raw zucchini sticks, dill pickle strips, and chive mozzarella cheese curds, with iced green tea blend to drink

****** says 107 calories

[SoHappy]

Supper Menu, from SoHappy -- with picture

Menu: shirataki noodles, both white and seaweed variety blended, with zucchini chunks and topped with 1/2 cup of spaghetti sauce, sprinkled with Italian spices and grated parmesan cheese.. and 0 cal strawberry beverage to drink.

****** says 129 calories.

[SoHappy]

Lemon Super Low-Cal Muffin, from PenguinPower -- with picture

1/4 cup oat fiber - 0 cals
1 tsp gluc powder - 0 cals
1 tbs SF vanilla or lemon pudding mix - 5 cals
1/2 tsp SF lemon jello mix - 5 cals
1/2 tsp baking powder - 5 cals
1/4 cup egg white liquid (or could use 2 egg whites) - 25 cals
2 or 3 tbs SF Torani lemon syrup - 0 cals
A drop of Splenda if you like it really sweet
A little bit of water if needed

Mix dry ingredients together until well blended, then add egg white and syrup and stir until moist. (I do all of this in one big cappucino mug) If you are still seeing dry powder, you can add a few splashes of water as needed. Microwave on high for 1 minute to get a "cookie dough" like texture (which is how I like it), or a few seconds longer for a dryer muffin. Warning, it does get pretty dry if you leave it in the micro too long. It puffs up some while cooking but doesn't raise really high. It's dense and filling.

http://www.jvhouse.com/lemonmuffin.jpg

[SoHappy]

Marinated Cold Vegetable Salad, from PenguinPower

I made a yummy DD salad yesterday. Finely shredded some napa, and thin-thin-thin sliced some celery, snow pea pods, green pepper, regular radishes, and chopped up about 8 green onions. Mixed it all together with 1/2 cup of the Newman's Sesame dressing and let it marinate for half a day. Oh my gosh, it was so cool and crisp and refreshing.

[verbqueen]

Beautiful work, SH!

[Leo41]

Mock Potato Salad

I read about using radishes for potatoes a long time ago on LCF, and I've mainly used them to make fried potatoes (chopped onion, sliced radishes sauteed in some EVOO), but this time, I tried potato salad.

The key to using these small, red radishes is to boil them first for about 2 minutes. This eliminates that harsh, radishy taste (that I don't like).

What I do is use just a bag of radishes from the supermarket and dump the bag into a pan with water, boil, and drain. After they're cooled, I cut off the ends (but I don't peel them, just chop off the ends). For the potato salad, I just cut them in half. Then I added some chopped celery.

Finally, I dressed them with my mayo 'combination.' I buy low fat mayo, but I 'doctor' it to improve the flavor and reduce calories further. I usually add (to taste) some ACV, mustard, hot sauce, tumeric, and water and mix it all into the mayo. You could use any dressing you want--this is rather spicy, and you may not like it.

I mix it all together and let the flavors blend in the fridge overnight (or at least a few hours).

I don't have an exact carb/calorie count on this because when I checked the radishes on calorieking.com, they were so low in calories that I figured a hearty portion of this would be no more than 40 cal total with about 6-8 carbs (at the most).

[Leo41]

That Potato Salad-

I should have mentioned that this is just my 'quick and easy' way to make potato salad. If you have recipes of your own, just substitute the boiled radishes for the potatoes (I boil them for about 2 min.)

[fknight]

That sounds good!

[SoHappy]

bumping this up......

[SoHappy]

Bumping this up for E.W. and all of us.

[Beeb]

Mock "Sweet Patty Pan Squash" Saute.

I cup Patty Pan Squashed, peeled and cubed.
1 TBS Ideal Brown Sugar Sub
1 tsp ghee or butter
dash of each: Cinnamon, Apple or Pumpkin Pie Spice, and/or Nutmeg
Enough water to cover squash in a small frying pan.

Put squash and water in the frying pan, cover and simmer until squash is just soft.
Take off cover to frying pan, and if there is any water left over in the pan, boil on med/high until water is gone.
Add ghee or butter, Ideal Brown Sugar Sub or another BS sub and spices to the squash and saute until it becomes thicker and looks like the inside of an apple pie.
Remove from heat and serve hot.

*NOTE...I'm thinking this would make a GREAT "apple pie" filling if the squash was sliced instead of cubes because it had the texture and taste of this filling when done!

Serves 1

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 49
Calories 97

% Daily Values*
Total Fat 5.43g 8%
Saturated Fat 0.155g 1%
Polyunsaturated Fat 0.049g
Monounsaturated Fat 0.052g
Cholesterol 0mg 0%
Sodium 3mg 0%
Potassium 45mg
Total Carbohydrate 12.55g 4%
Dietary Fiber 7.4g 30%
Sugars 2.8g
Protein 0.36g

Net Carbs: 5.15g

[Beeb]

Here is another recipe and would be great for DD because it's so low in calories for a BIG bowl of this fermented Asian cabbage dish! Can be spicy or not if you leave out the cayenne in the recipe.

Enjoy:

Kimchee

1 head Napa cabbage, approx. 1 lb.
1 whole scallion, finely sliced
1 1/2 tsp. sea salt
1 tsp. peeled, minced ginger
1 tsp. minced garlic
1/8 to 1/2 tsp. cayenne pepper (use less at first or omit all together)
2 tbsp rice vinegar
2 tbsp ACV
1/4 cup mirin (this is a sugar based Rice Wine that has 7 carbs per tbsp so a good sub for LC would be plain white wine with a little sweetener mixed in it, or just a little water and sweetener. The calorie count on this is figured using the water and sweetener, not the mirin which is 25 calories per tbs, so please adjust calories accordingly if using)

Rinse the cabbage and remove bruised or discolored outer leaves. Quarter the cabbage lengthwise and remove the core, then slice it crosswise into 1/4 inch strips.
Toss the cabbage with scallions and seal salt in a medium mixing bowl. Knead and press with your hands to work in the salt.
Add remaining ingredients. Mix well and allow to rest for at least 10 to 15 minutes before serving.

Make 10 large servings

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 1
Calories 15

% Daily Values*
Total Fat 0.1g 0%
Saturated Fat 0.019g 0%
Polyunsaturated Fat 0.047g
Monounsaturated Fat 0.016g
Cholesterol 0mg 0%
Sodium 17mg 1%
Potassium 16mg
Total Carbohydrate 3.04g 1%
Dietary Fiber 2.2g 9%
Sugars 0.08g
Protein 1.12g

Net Carbs: .83g

[Beeb]

Ingredients:

3 oz chicken (light or dark meat) cut into bite sized pieces
4 cups chicken stock or broth
2 cups water
5.5 oz largely chopped onion
6 oz yellow or green squash, cubed
2 cups shredded green cabbage
3/4 cup Juanita's Mexican Style Hominy (optional) or other veggies that are low calorie
6 oz largely chopped tomato
Salt, pepper, parsley and garlic to taste and one tiny bay leaf

Heat stock/broth and water together in a large pot to boiling. Add chicken and continue on a simmer until chicken is done. Add green cabbage, onion and squash (and other veggies if using) and cook until just tender. Add hominy, tomato and spices. Simmer for another 5 to 8 minutes until heated through and serve.

Makes 7 servings.

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 18
Calories 68

% Daily Values*
Total Fat 1.95g 3%
Saturated Fat 0.443g 2%
Polyunsaturated Fat 0.518g
Monounsaturated Fat 0.69g
Cholesterol 10mg 3%
Sodium 577mg 24%
Potassium 224mg
Total Carbohydrate 8.12g 3%
Dietary Fiber 2.6g 10%
Sugars 3.14g
Protein 4.86g

Net Carbs: 5.52g

[Beeb]

OMG, this is amazing dressing, very low carb and low calories, too!

Ingredients:

8 oz Coconut Dream Coconut Milk or any lower calorie coconut milk
2 cloves minced garlic
2 tsp dill weed
1/4 tsp Xanthan Gum or another gum to use as a thicken
Salt and pepper to taste
1 drop or 1 packet sweetener (optional)

Mixed everything together and refrigerate for at least 2 hours to meld al the flavors together.

Makes 8 servings (each serving is 2 TBS)

Nutrition Facts
Serving Size 1 Serving

Amount Per Serving
Calories from Fat 6
Calories 9

% Daily Values*
Total Fat 0.63g 1%
Saturated Fat 0.001g 0%
Polyunsaturated Fat 0.002g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 19mg 1%
Potassium 7mg
Total Carbohydrate 0.44g 0%
Dietary Fiber 0g 0%
Sugars 0.07g
Protein 0.07g

Net Carbs: .44g

[Beeb]

My new fav snack for my JUDDD Down days and Up days!

Lasash wrap made into crackers by scoring into cracker size with pizza cutter, sprayed with cooking spray, a little sprinkle of salt, and baked in the oven until crisp ( I get about 16 to 20+ crackers depending on how I cut them). Add a wedge of Laughing Cow Light Queso Fresco & Chipotle Cheese and it's GOLDEN!!

Total cals and carbs for the whole lasash wrap and cheese on UP days:

CALS: 125
CARBS: 9g

Total cals and carbs for 1/2 lasash wrap and cheese on DOWN days:

CALS: 80
CARBS: 4.5g

Very doable, even on the lowest Down day, I would think, especially when you want something like the cheese and crackers crunch!!

[SoHappy]

Here is my recipe for General Tso's Sauce. You can also make this sauce into a recipe for Orange Chicken by substituting out the chicken broth with 0-cal orange drink. This version is an adaptation that works for my JUDDD Down Days and comes in at *approximately* 15 or 16 calories per 1/4 cup of sauce.

1-1/2 cups canned chicken broth
3/4 cup Walden Farms' Calorie Free Pancake Syrup
1/2 cup soy sauce
1/4 cup white vinegar
1/4 cup wine
1-1/2 tsp grated ginger
2 cloves minced garlic
1 tsp. glucomannan powder, to thicken

That's the basic recipe for General Tso's Sauce. If you want to make a sauce for Orange Chicken, just substitute some orange s/f beverage for the chicken broth.

(optional addition: Asian chili paste or oil to taste, if you like it hot & spicy) (I always add plenty of heat to mine.)

That's basically it. You can choose low sodium broth and soy sauce if you are sensitive to salt, but I use the regular stuff.

The s/f pancake syrup is instead of the normal 3/4 cup of brown sugar (yum!) which makes it lose just a bit of flavor, but this is, of course, low carb and low calorie. I've only ever used the Walden Farm's brand of Pancake Syrup so can't comment on any other brand.

I've never used an Asian rice vinegar, but expect it would be good. I always just use plain white vinegar.

I use wine in this recipe, usually a rose' wine of some sort, but you could just as easily substitute that out for water or more broth.

The grated ginger and minced garlic amounts can be adjusted up or down. I usually add more than the recipe calls for.

The basic sauce recipe is a pretty good one, before you add in any chili hot paste. But I also love my Asian sweet sauces to be hot and spicy, so I add in a bit of jarred Asian chili paste or oil. To taste. I like to feel a bit of heat, but not blast my skullcap off, so sweet and spicy without being deadly. LOL

The only thing that is missing to the flavor is a lot of brown sugar, but it's pretty good this way, and is quite acceptably good when you consider it is low in both calories and carbs. I love it as a dip sauce for chunks of cold chicken, pork, beef, shrimp too.

Hope you enjoy it.
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[Salamander]

Turkey Chili

1 1/2 lbs lean ground turkey
1 can diced tomatoes
1T cocoa powder
3T chili powder
1T cumin
salt and pepper to taste

Brown turkey, add the rest, stir, let cook for awhile, eat!
5 servings about 125 calories

[SoHappy]

Originally Posted by Salamander

Turkey Chili

1 1/2 lbs lean ground turkey
1 can diced tomatoes
1T cocoa powder
3T chili powder
1T cumin
salt and pepper to taste

Brown turkey, add the rest, stir, let cook for awhile, eat!
5 servings about 125 calories

This is so simple. Yay! I'll be able to pick up the ground turkey and a can of tomatoes at Aldi's next Friday.

I've never tasted a chili with cocoa powder in it. I am assuming (leaping to the conclusion here) that this is supposed to be the unsweetened chocolate powder, like a can of the Hershey's stuff, right? Nothing like is already made up in a packet to make a cup of cocoa on a cold winter evening...

[Beeb]

Originally Posted by Salamander

Turkey Chili

1 1/2 lbs lean ground turkey
1 can diced tomatoes
1T cocoa powder
3T chili powder
1T cumin
salt and pepper to taste

Brown turkey, add the rest, stir, let cook for awhile, eat!
5 servings about 125 calories

Thanks so much and this sounds very authentic with the cocoa powder. From what I understand, unsweetened cocoa is used a lot in real Mexican cooking.

[verbqueen]

SH, that sounds delicious! Might actually be able to use that on my HCG days!

[Beeb]

2 slices FF american singles (you flavor choice) microwaved on parchment paper for how ever long it takes to make them "crispy" and looking like little crackers. When done, smear 1 tbs of FF cream cheese over all the little crisps and enjoy!

2 slices of cheese makes 12 to 18 crisps (depending on how you cut them) at 50 Calories

1 TBS FF cream cheese at 15 Calories.

Total for this "snack" or as I do it, a mini meal on DDs..........65 Calories!

[Beeb]

Makes 2 Servings at 43 calories a serving!!

1 large cucumber, peeled and seeded, cut into chunks
1 to 2 TBS rice wine vinegar
1/2 tsp red pepper flakes
1 glove garlic, minced
1 tsp minced ginger
1 medium stem scallion, cut into small pieces
*2 TBS Newman's Own Low Fat Sesame Ginger Dressing

*(optional) You could use more vinegar or even another kind along with the rice wine vinegar in place of this salad dressing and that would cut out about 10 calories per serving)

Mix everything together in a bowl, cover and refrigerate a couple of hours for the flavors to mix together and it is nice and chilled!