JUDDD: Down Day Menus and Recipes

[Ilpirata]

Thought us JUDDers could start gathering together our Down Day Recipes and Suggested Foods in one spot

Of course I need to put some recipes in here now!

Feel free to add your favorite DD recipes either low carb or not as well as your go to DD foods.

[Ilpirata]

I started a thread for us to gather our DD recipes and lists of go to DD foods:

http://www.lowcarbfriends.com/bbs/ot...l#post13065294

Of course I haven't added any recipes yet LOL

[Ilpirata]

One package of Shirataki (Konjac or Miracle) Noodles WELL RINSED

Shred 1/2 head of green cabbage

Saute cabbage in PAM until wilty

Pat dry the WELL RINSED noodles & Add to the pan with the cabbage

Add sprinkling of garlic salt or other favorite seasoning.

Stir Fry ALL and enjoy!

CALORIES: 40 cals for 2 cups raw shredded cabage. if you use the Tofu Shirataki noodes add 40 calories for entire pack of noodles (non Tofu noodles are 0 cals 0 carbs).

[Ilpirata]

FAGE Greek Yogurt 0% Fat Version (I add sweetener) 90 calories

Ostrim Sticks (I buy from Netrition) 2 Sticks for 60 calories

Unsweetened Almond Breeze 1 Cup 42 Calories

SO Delicious Unsweetened Coconut Milk 50 Calories

Trader Joe's Buffalo Steak Burger 270 cals (I'll add this to a big leafy green salad with super low cal low fat dressing mixed with balsamic)

GG Bran Crispbread (from Netrition) 1 slice 12 calories

Hebrew National 97% Fat Free Hot Dog 45 cals

Trader Joe's spicy Hummus 50 cals 2 TBS I eat this with celery, radish, red pepper for dipping

Laughing Cow Light Garlic & Herb 35 cals per wedge

Trader Joe's Chicken Sausage 100 cals eat (2 can make an evening meal on DD)

Sugar Free Popsicles 20 cals each

Subway Oven Roasted Chicken Salad 130 cals

Subway Roast Beef Salad 140 cals

Swiss Miss DIET (must say DIET) hot cocoa 25 cals (I'll make rich warm drink with coffee and some unsweetened coconut or almond milk)

Trader Joe's Turkey Meatballs 100 cals for 2

Trader Joe's BBQ Chicken Terryaki (DO NOT use the sauce packet) 150 cals (again I add this to big leafy green salad with low cal low carb dressing)

Trader Joe's Egg White Salad 100 cals per container (this is enough for small lunch for me)

Trader Joe's Light String Cheese 60 cals

Whole Eggs 70 cals each

Egg Whites 1 Cup 126 calories

( will make an omelette with 1 cup egg whites and lots of veg I like broccolli or green beans and a couple of TBS of grated hard shake on parm)

Unsweetened Almond Breeze 42 Calories per cup

Shirataki Noodles

cabbage sauteed in PAM (20 cals per cup of raw cabbage)

[ouizoid]

excellent Kisha!!

Well, as a self admitted frankenfoods person, lots of people won't like my dishes--but they are very few carbs/cals

Shirataki Oatmeal

One pkg shirataki noodles drained and rinsed very well. Put in bowl and add two tbs of Walden Farms marshmallow dip (I always add two tbs cinnamon to this dip before I eat it--makes it barely palatable). use immersion blender to blend dip and noodles together--sometimes I also add a Tbs of mimiccreme. Nuke 1-2 minutes depending on your microwave. warm, sweet and filling and no calories or carbs

Shirataki soup

2 Cups of Pacific Mushroom broth--10 calories and so so much better than chicken broth. add 4 diced mushrooms and 1 pkg drained, rinsed, and snipped shirataki noodles. I also add hot sauce and ACV. delicious and very filling for about 15 calories.

My Favorite Dinner. 3 Cups mixed veg (I do spinach, broccoli and mushrooms) sauteed with one diced chicken jalapeno sausage (100 calories from trader joes). Top with 3 TBS of Queso Salsa and saute another 2-3 minutes. 150-200 calories for the whole thing--so delicious and filling


another one: slice two zucchini and 4 mushrooms. saute until tender--add 1/2 cup southwestern eggbeaters--stir together. Top with 2-3 TBS of parmesan cheese. Delicious and filling for about 125-150 cals.

[Ilpirata]

LOL Ouz!

I was describing my meal to someone once and they said "that sounds gross" to which I responded "O I dont mind I eat gross food all the time" LOL

[Leo41]

Kisha-

You make me wish I had a Trader Joe's within 50 miles of me (I don't).

By the way, did I read my Ostrim label wrong? I thought the calorie count was for ONE stick (60-70), but you have it for 2?

[Leo41]

Recipes for DDs

I always eat low carb and mainly emphasize protein on DDs. I eat very basic things (recently I gave up all grains, artificial sweeteners, and dairy), so you may see these things as rather 'spartan,' but it works for me.

Back in the 'olden days' when I ate grain and artificial sweeteners, I loved the
GG Bran Crispbread with some JoknAl jelly on top along with a cup of hot tea for about 20 cal. It was delicious and filling.

I often opened a 6 oz can of tuna and mixed it with 1T low fat mayo and some chopped celery and had that throughout the day on Crispbread crackers with coffee and/or tea. About 350 cal [total for the day], depending on how many crackers you have. [These days I just eat it with a spoon.]

My 'famous' broth. I never have any canned soups or broth because I'm really sensitive to additives, and most of them have too much sodium. When I have chicken or turkey, I boil the carcass (Redeemed told me about adding the vinegar at this stage because it helps leach out the minerals in the bones). I strain the broth and refrigerate overnight so that I can skim off the fat. Then I add hot sauce. I find that the combination of vinegar and hot sauce is great for suppressing the appetite for hardly any calories (depending on what you add). I usually add some chopped spinach, but you can also make an 'egg drop' soup by swirling a beaten egg (or eggwhite) into the simmering broth.

You get a lot of broth, so I usually have some on the freezer.

My staple these days is egg whites. And I usually make an eggwhite omelet with only 1/3 cup of eggwhites and some chopped spinach in the microwave for a 50 cal. breakfast on DDs. (I sometimes have them 3x during the day!)

I buy sardines packed in water if they are 120-140 cal per can. I smash them up with a mixture of mustard and hot sauce for about 160 cal., and it makes at least 2 DD 'meals.' It's nice spread on those bran crackers, but now I just eat with a spoon.

I buy bison online, and they have a BIG frank that's just 90 cal., and I have that sometimes with a little saurkraut and mustard as a DD meal.

I buy big bags of broccoli (5 servings) that are only 100 cal for the entire bag, and if I make the broccoli as a meal, I'll roast it in the oven (spray with Pam---400F for 20 min), and it's delicious. If I have calories to spare, I might add a little chopped chicken or tuna for protein.

[Ilpirata]

Originally Posted by Leo41

Kisha-

You make me wish I had a Trader Joe's within 50 miles of me (I don't).

By the way, did I read my Ostrim label wrong? I thought the calorie count was for ONE stick (60-70), but you have it for 2?

Yanno... I'm could totally be wrong! Thats how I put it in my ****** but it could be human error and I don't have a pack to check. Shoot 60 for two is WAY BETTER! LOL.

[Leo41]

Kisha-

I just checked on the Netrition website. Depending on the flavor you're having, it's either 70 or 80 cals for ONE. Sorry--I, too, was wishing it was two

[Ilpirata]

BAH!

[Ilpirata]

THIS IS LOW CARB AND LOW CAL

Egg Drop Soup

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Egg Drop Soup
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

1 medium egg
1 cup clear soup (broth, bouillon or consomme) *I suggest lowest sodium
Celery salt
Beat the egg lightly with a fork and drop into broth when at the simmering point (don't boil) in saucepan,
stirring constantly. When egg has thickened slighly, serve. Season to taste with celery salt. (90 calories)
Makes 1 serving

[Ilpirata]

THIS IS LOW CARB AND LOW CAL

Teriyaki Sauce for Chicken

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Teriyaki Sauce for Chicken
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

1 tablespoon low salt soy sauce
1 tablespoon water
1/4 tsp. ground ginger
1/8 tsp. garlic powder

Mix ingredients well. Marinate a chicken breast or pork chop in sauce for a few minutes, then pan fry
everything until meat is done. Add a bit of water if things dry out. I wonder how this would work if
you got some lean sandwich steak and cut up into strips and soaked overnight, and dehydrated....
lean beef jerky!!! Yummy

[Ilpirata]

THIS IS LOW CARB AND LOW CAL

Herbed Fish Fillets

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Herbed Fish Fillets
Courtesy of Suzanne Lagoni, List Owner to Stillman Support Group

1 lb. frozen flounder (or other fish) fillets, thawed
1/2 cup dry white wine
1/4 cup water 1 tsp. onion flakes or instant minced onions
1/4 tsp. tarragon
1/4 tsp. rosemary
Combine all ingredience, except fish, in skillet. Heat over medium flame stirring occasionally: bring to
boil. Place fillets gently in pan, cover, simmer over low heat for 8 to 10 minutes or unti fish flakes easily. Remove with spatula. Makes 2 servings (220 calories per serving)

[Ilpirata]

THIS IS LOW CARB AND LOW CAL

Oatmeal"

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"Oatmeal"
Created by Aquaciser Jane (Janeasinme)

1/3 cup cottage cheese
1/4 cup water
1 egg
dash of pumpkin pie spice (or to taste) or use cinnamon, apple pie spices, or spices of your choice
Splenda or stevia to taste

Blend in your blender and put in custard cups. Put them in a water bath and bake in the oven for
35 minutes at 350. Really, it is like oatmeal..at least I think so!

PER ******: Cals-125, Fat-5.7, Carbs-2.4, Protein-15.5

[Ilpirata]

THIS IS LOW CARB AND LOW CAL

Cottage Cheese Pudding
From QWL Diet Cookbook p. 153

2 cups cottage cheese. small curd, low/ non fat
3 eggs, well beaten
½ tsp vanilla
½ tsp orange extract
Splenda to equal 2 TBS
¼ tsp cinnamon
1/8 tsp salt

Combine all the ingredients gently, and spread
in a shallow, non stick baking dish. Sprinkle
top with a little nutmeg. Bake in 325° oven
(preheated)for about ¾ of an hour (tested by
inserting knife in pudding, done when knife is clean).
Makes 8 servings (90 calories per serving)

[Redeemed]

Thought I'd pass this on for those of you who want to go out on a DD, Applebees has a new Weight Watchers Menue. You can order steak, potatoes, veggies for under 550 calories.

[Redeemed]

I found this on the Medi-Weight Loss recipe thread. SDC2 posted it:

CINNAMON MERINGUES by Jo

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4 servings
2 egg whites (0.6 gms of carbs)
1/4 tsp cream of tartar
Dash salt
2 tsp ground cinnamon (1.5 gms of carbs)
1/2 tsp almond extract

Spray cookie sheet with Pam. In a medium bowl, combine egg whites with cream of tartar andsalt. Beat until soft peaks forms. Fold in cinnamon, vanilla and almond extracts. Drop by tablespoonfuls onto cookie sheet. Bake at 300 degrees for 30 minutes

Per serving: Cal 20/ Fat 0g/ Carbs 1g/ Fiber 1g/ Protein 4g

[Redeemed]

Another recipe from SDC2. I thought of Kisha when I saw it, and couldn't help but post:

Hungry Girl Fettuccine Girlfredo!

(40 Calories, 3g Fat, 242mg Sodium, 3g Carbs, 0g Fiber, <1g Sugars, 4g Protein = 1 Point!!!)
Ingredients:

1 Package Miracle Noodles
1/2 Wedge The Laughing Cow Light Cheese
1 teaspoon Fat Free Sour Cream
2 teaspoons Kraft Reduced Fat Parmesan Cheese
Salt & Pepper (if desired)

Rinse noodles VERY well. Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream. Mix thoroughly. Microwave to help melt cheese further, and mix some more. Add salt and pepper to taste. Enjoy. Serves 1.

[Ilpirata]

Originally Posted by Redeemed

Another recipe from SDC2. I thought of Kisha when I saw it, and couldn't help but post:

Hungry Girl Fettuccine Girlfredo!

(40 Calories, 3g Fat, 242mg Sodium, 3g Carbs, 0g Fiber, <1g Sugars, 4g Protein = 1 Point!!!)
Ingredients:

1 Package Miracle Noodles
1/2 Wedge The Laughing Cow Light Cheese
1 teaspoon Fat Free Sour Cream
2 teaspoons Kraft Reduced Fat Parmesan Cheese
Salt & Pepper (if desired)

Rinse noodles VERY well. Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream. Mix thoroughly. Microwave to help melt cheese further, and mix some more. Add salt and pepper to taste. Enjoy. Serves 1.

YEAH MAN! That is sooooo right up my alley!

[Ilpirata]

THIS RECIPE IS PRETTY LOW CARB

Fisherman's Stew

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* Exported from MasterCook *


Serving Size : 6 Preparation Time :0:30
Categories : Soup

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1/2 cup onion -- chopped
1 medium yellow pepper -- chopped
1 stalk celery -- sliced
2 cloves garlic -- crushed
2 teaspoons Cajun seasoning
Salt
29 ounces diced tomatoes -- 2 cans
1 3/4 cups water
1/2 cup dry white wine
1 pound cod fillet -- cut into 1-inch chunks
1 pound medium shrimp -- shelled and deveined
15 ounces chicken broth

5 pts. per svg.
Directions:
1. In a 4 qt saucepan, heat oil over medium-high heat. Add onion, pepper and celery and cook 8-10 minutes until onion is tender and golden, stirring occasionally. Stir in garlic, Cajun seasoning, and 1/2 t salt and cook 1 minute, stirring.

2. Add tomatoes, water, stock, and wine; heat to boiling. Reduce heat to medium-low and simmer, covered, 10 minutes.

3. Stir in cod and shrimp. Cover and simmer 3-4 minutes or until cod and shrimp just turn opaque throughout, gently stirring once. Ladle stew into 4 large soup bowls and serve with bread if you like.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 232 Calories; 5g Fat (20.7% calories from fat); 32g Protein; 11g Carbohydrate; 2g Dietary Fiber; 148mg Cholesterol; 472mg Sodium. Exchanges: 4 Lean Meat; 2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

[Ilpirata]

VERY LOW-FAT RANCH DRESSING

0 Points per serving

2/3 cup low-fat cottage cheese

1/8 tsp. garlic and / or onion powder

1 to 2 tsp white wine vinegar or tarragon vinegar

2T non-fat milk

1T chives, chopped

Puree all ingredients in blender. Refrigerate in tightly sealed container.

Makes about 1 c.

Serving size 1 tbsp.

Calories..... 20.....Fat.....1 g.....Sodium.....56 mg.....Fiber.....1 g

[Ilpirata]

THIS RECIPE IS LOW CARB AND LOW CAL

100 CALORIE RECIPES - Grilled Stuffed Portobello Mushrooms

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Ingredients

2/3 cup fresh tomatoes, chopped
1/4 cup shredded part-skim mozzarella cheese
1 teaspoon olive oil
1/2 teaspoon finely chopped fresh rosemary (or 1/8 teaspoon dried rosemary)
1/8 teaspoon ground black pepper
1 garlic clove, crushed
4 (5-6" diameter) portobello mushroom caps
2 tablespoons fresh lemon juice
2 teaspoons low-sodium soy sauce
low fat cooking spray
2 teaspoons fresh cilantro, chopped

Directions

1. Prepare the grill.

2. In a small bowl, combine tomatoes, mozzarella, 1/2 teaspoon of the olive oil, rosemary, pepper and garlic.

3. Using a spoon, scoop out the gills of the mushroom caps and remove the stems and discard.

4. In a small bowl, mix 1/2 teaspoon of the olive oil, lemon juice and soy sauce. Using a pastry brush, brush the soy sauce mixture on both sides of the mushroom caps.

5. Grill the caps, stem side down first for 5 minutes on each side or until soft.

6. Spoon 1/4 cup of the tomato and cheese mixture into each cap, cover and grill for about 3 minutes or until cheese has melted.

7. Garnish with cilantro.

Serves 4.

Nutritional Info
Amount Per Serving
Calories: 83.7
Total Fat: 3.7 g
Cholesterol: 8.2 mg
Sodium: 227.2 mg
Total Carbs: 8.2 g
Dietary Fiber: 1.9 g
Protein: 6.4 g
__________________

[Ilpirata]

THIS RECIPE IS LOW CARB AND LOW CAL

Wild Mushroom Savory Saute Recipe - 135 calories

Ingredients:
1 lb fresh mushrooms, roughly chopped
2 garlic cloves, minced
1/2 cup shallots, sliced
1 tablespoon olive oil
2 tablespoons butter
1/4 cup dry red wine
1 teaspoon fresh thyme leave
1 teaspoon salt (or to taste)
freshly ground pepper, to taste


Preparation:
1. In a large non-stick skillet, heat the olive oil and butter over medium heat until the butter is melted.
2. Add the shallots and cook for about 4 minutes (until soft).
3. Add the garlic and cook for about 1 minute.
4. Add the mushrooms and thyme and saute for about 3-5 minutes.
5. Add the wine and raise the heat to high.
6. Cook, stirring constantly, for about 5 minutes (until the mushrooms are tender and the wine is almost evaporated).
7. Season with salt and pepper to taste.

Servings: 4

Nutritional information for one serving:
Calories: 135
Calories from fat: 85
Total fat: 9.6g
Cholesterol: 15mg
Sodium: 485mg
Total carbs: 8g
Dietary fiber: 1.2g
Protein: 4.2g
WW points: 3

[Ilpirata]

THIS RECIPE IS LOW CARB AND LOW CAL

Jicama Chili Sticks recipe - 23 calories

Ingredients:
1 1/2 lbs jicama
1 teaspoon chili powder
1 lime, to squeeze on the jicama

Preparation:
1. Peel the jicama and cut into pieces about 3″ x 1/2″ x 1/2″.
2. Arrange the jicama on a paper towel and sprinkle with lime juice.
3. Sprinkle with chili powder.
4. Arrange on a platter and serve ice cold.


Servings: 12

Nutritional information for one serving:
Calories: 23
Calories from fat: 0
Total fat: 0.1g
Cholesterol: 0mg
Total carbs: 5.7g
Fiber: 3g
Protein: 0.5g
WW points: 0

[Redeemed]

Originally Posted by Queen Mab

Don't drink green tea if you're hypo. The natural floride that it contains will decrease your thyroid function.

Found this on an old (2005) Thyroid thread and wanted to pass it on.

[ouizoid]

OY!!! I have been drinkin green tea for years!!

[Leo41]

I don't believe all that stuff about thyroid and fluoride. I drink gallons of green tea, but when I first read that comment, I was concerned because our local water supply is supplemented with fluoride.

I asked my endo whether I needed to get a reverse osmotic filter (or whatever it's called--which is $$$) because of the fluoride in my water, and he told me not to pay any attention to that stuff.

Since I'm already diagnosed and medicated, it seems to me that anything I ingest that interferes with my thyroid hormones would show up on my regular blood tests, and I've not had an unusual results. Yes, my T3 tanked because I wasn't converting well, but I've read that's almost inevitable with Hashimoto's--part of the nature of the illness.

[Ilpirata]

THIS RECIPE IS LOW CARB

Ingredients:

1 cup ricotta cheese
1 tsp vanilla extract
1 tsp cinnamon
2 pkts Splenda
Directions:

Blend in the blender until smooth. Chill

NUTRITIONAL INFORMATION FOR FULL ONE CUP:
Amount Per Serving
Calories 383.8
Calories from Fat 225.9
Fat 25.7
Sodium 257.1
Carbohydrate 10.1
Dietary Fiber 0.0 g
Protein 27.9 g 56 %

[Ilpirata]

THIS RECIPE IS LOW CARB

Mini Cocoa Swirl Cheesecake
Prep time: 10 minutes | Cook time: 20 minutes | Chill time: 2 hours | Serves: 6
Details:
Ricotta cheese mixed with reduced-fat cream cheese and cocoa makes a rich and creamy chocolaty dessert. (Phase 3)

Ingredients:

6 ounces reduced-fat cream cheese, at room temperature
1/2 cup part-skim ricotta cheese
2 tablespoons granular sugar substitute
1 large egg
1 large egg yolk
1/2 teaspoon vanilla extract
1 1/2 teapsoons unsweetened cocoa powder, sifted


Directions:

Heat oven to 350° F. Line 6 muffin cups with paper or foil liners.
Blend cream cheese and ricotta in a food processor until creamy
Add sugar substitute, egg, egg yolk, and vanilla; process until smooth
Divide 1 cup of the batter among the muffin cups. Add cocoa powder to the remaining batter and combine. Drop a heaping tablespoon of the cocoa batter into each muffin cup and gently fold to form a swirl.
Place the muffin tin in a large roasting pan and fill the pan with hot water to reach halfway up the tin. Bake until the cakes are puffed and set, 18 to 20 minutes. Remove from the water and cool at room temperature. Refrigerate until chilled, about 2 hours.


Mini Cocoa Swirl Cheesecake
Prep time: 10 minutes | Cook time: 20 minutes | Chill time: 2 hours | Serves: 6
Details:
Ricotta cheese mixed with reduced-fat cream cheese and cocoa makes a rich and creamy chocolaty dessert. (Phase 3)

Ingredients:

6 ounces reduced-fat cream cheese, at room temperature
1/2 cup part-skim ricotta cheese
2 tablespoons granular sugar substitute
1 large egg
1 large egg yolk
1/2 teaspoon vanilla extract
1 1/2 teapsoons unsweetened cocoa powder, sifted

Enlarge Image Nutritional Information:
130 calories
8 g fat (4.5 g sat)
7 g carbohydate
7 g protein
0 g dietary fiber
124 mg sodium


Directions:

Heat oven to 350° F. Line 6 muffin cups with paper or foil liners.
Blend cream cheese and ricotta in a food processor until creamy
Add sugar substitute, egg, egg yolk, and vanilla; process until smooth
Divide 1 cup of the batter among the muffin cups. Add cocoa powder to the remaining batter and combine. Drop a heaping tablespoon of the cocoa batter into each muffin cup and gently fold to form a swirl.
Place the muffin tin in a large roasting pan and fill the pan with hot water to reach halfway up the tin. Bake until the cakes are puffed and set, 18 to 20 minutes. Remove from the water and cool at room temperature. Refrigerate until chilled, about 2 hours.



Mini Cocoa Swirl Cheesecake
Prep time: 10 minutes | Cook time: 20 minutes | Chill time: 2 hours | Serves: 6
Details:
Ricotta cheese mixed with reduced-fat cream cheese and cocoa makes a rich and creamy chocolaty dessert. (Phase 3)

Ingredients:

6 ounces reduced-fat cream cheese, at room temperature
1/2 cup part-skim ricotta cheese
2 tablespoons granular sugar substitute
1 large egg
1 large egg yolk
1/2 teaspoon vanilla extract
1 1/2 teapsoons unsweetened cocoa powder, sifted




Directions:

Heat oven to 350° F. Line 6 muffin cups with paper or foil liners.
Blend cream cheese and ricotta in a food processor until creamy
Add sugar substitute, egg, egg yolk, and vanilla; process until smooth
Divide 1 cup of the batter among the muffin cups. Add cocoa powder to the remaining batter and combine. Drop a heaping tablespoon of the cocoa batter into each muffin cup and gently fold to form a swirl.
Place the muffin tin in a large roasting pan and fill the pan with hot water to reach halfway up the tin. Bake until the cakes are puffed and set, 18 to 20 minutes. Remove from the water and cool at room temperature. Refrigerate until chilled, about 2 hours.


130 calories
8 g fat (4.5 g sat)
7 g carbohydate
7 g protein
0 g dietary fiber
124 mg sodium