Social Items


  • 2 ripe avocados
  • 600ml/1pt chicken stock
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh chives
  • 1⁄2 teaspoon chilli powder
  • salt
  • 2 tablespoons sour cream, to serve

Serve 4

  • Peel and stone the avocado. Blend or process the flesh into a purée. Add the remaining ingredients, except the sour cream, and blend until smooth. Allow to chill for a few hours before serving. 
  • To serve, add the sour cream, stir through and serve the soup chilled.

Chilled Avocado Soup


  • 4 oz salmon(115 g), 3 fillets
  • ½ cup chili sauce(130 g)
  • ¼ cup fresh scallions(25 g), chopped

Nutrition Info

  • Calories 107
  • Fat 4g
  • Carbs 6g
  • Fiber 0g
  • Sugar 5g
  • Protein 7g

Serve 3

  1. Preheat oven to 400°F (200˚C).
  2. In a bowl, mix together the salmon, chili sauce, and the scallions.
  3. Place the fillets on a baking tray lined with parchment paper. Spoon any leftover sauce on top of the salmon.
  4. Bake for 12-15 minutes, until the salmon is cooked but still tender.
  5. Enjoy!

3-Ingredient Chili-Glazed Salmon

Honey salmon! Sure, it takes a tiny bit of prep work, but once you marinate your salmon, you won’t be able to go back. A simple mix of honey, soy sauce, garlic, and ginger coats and flavors your fish for 30 minutes before you throw it on the pan until the outside is perfectly crispy. Once that’s done, you heat up and reduce some extra marinade to make a thick, to-die-for glaze to pour over your filet. Serve with your favorite veggies or rice and enjoy!


  • 12 oz skinless salmon(340 g)
  • 1 tablespoon olive oil


  • 4 cloves garlic, minced
  • 2 teaspoons ginger, minced
  • ½ teaspoon red pepper
  • 1 tablespoon olive oil
  • ⅓ cup less sodium soy sauce(80 mL)
  • ⅓ cup honey(115 g)

Nutrition Info

  • Calories 705
  • Fat 35g
  • Carbs 60g
  • Fiber 0g
  • Sugar 57g
  • Protein 37g

Serve 2

  1. Place salmon in a sealable bag or medium bowl.
  2. In a small bowl or measuring cup, mix marinade ingredients.
  3. Pour half of the marinade on the salmon. Save the other half for later.
  4. Let the salmon marinate in the refrigerator for at least 30 minutes.
  5. In a medium pan, heat oil. Add salmon to the pan, but discard the used marinade. 
  6. Cook salmon on one side for about 2-3 minutes, then flip over and cook for an additional 1-2 minutes.
  7. Remove salmon from pan. Pour in remaining marinade and reduce.
  8. Serve the salmon with sauce and a side of veggies. We used broccoli.
  9. Enjoy!

Honey Soy Glazed Salmon

Nutrition Info:

  • Calories 389
  • Fat 9g
  • Carbs 30g
  • Fiber 2g
  • Sugar 18g
  • Protein 44g


  • 5 chicken breasts
  • 1 tablespoon salt
  • 1 tablespoon garlic powder
  • 1 tablespoon smoked paprika
  • 1 tablespoon onion powder
  • 1 teaspoon chili powder
  • 1 teaspoon pepper
  • ½ teaspoon cayenne pepper
  • 20 slices bacon
  • 1 cup BBQ sauce(290 g), divided
  • 10 slices cheddar cheese
  • 2 green bell peppers, sliced
  • ½ red onion, sliced
  • 2 red bell peppers, sliced

Serve 6

Preheat the oven to 350°F (180°C).

Cut each chicken breast in half crosswise, then cut the larger half again horizontally, creating 3 cutlets. Transfer to a large bowl.

In a small bowl, combine the salt, garlic powder, smoked paprika, onion powder, chili powder, black pepper, and cayenne pepper. Stir to combine.

Pour the spice mix over the chicken cutlets and toss to coat completely in the seasoning. Set the chicken aside.

Arrange the bacon slices in a 9x5-inch (23x13-cm) loaf pan, making sure the bottom and sides are fully covered, and that the strips hang over the sides.

Layer in 4 seasoned chicken cutlets, 2 tablespoons of barbecue sauce, 5 slices of cheddar cheese, 4 more chicken cutlets, another 2 tablespoons of barbecue sauce, the green pepper, onion, 2 tablespoons of barbecue sauce, the red pepper, 5 remaining cheese slices, and the remaining chicken. Then, wrap the overhanging strips of bacon over the top of the loaf.

Cover the loaf with foil and bake for 1 hour. Then remove the foil, drain any excess fat, and bake for another 30 minutes uncovered, making sure the chicken is cooked through and the bacon is brown and crispy.

Remove the bacon loaf from the oven and turn on the broiler. Invert the loaf onto a wire rack set atop a baking sheet and baste the loaf with the remaining barbecue sauce.

Broil for 5 minutes, until the glaze dries slightly.

Slice and serve with rolls or other barbecue party food.


Bacon BBQ Chicken Loaf


  • 4 plain croissants
  • 1 tablespoon butter
  • 2 cups sliced fresh mushrooms
  • 1/4 cup sliced green onion
  • 4 eggs
  • 1 cup milk
  • 1 cup shredded swiss cheese
  • 1 cup shredded mozzarella cheese
  • 1/4 cup parmesan cheese

45 Minutes To Serve

  1. Split croissants in half and place bottoms cut side up in one layer in a rectangular casserole.
  2. Melt butter in a fry pan.
  3. Saute mushrooms and green onion until tender and liquid has evaporated.
  4. Set aside.
  5. Beat together eggs and milk.
  6. Pour half over croissants, layer mushroom mixture and cheeses on top, then pour over remaining liquid.
  7. Position croissant tops over the bottoms, cut side down.
  8. Let stand over night in the refrigerator.
  9. Bake at 350*F for 25 to 30 minutes or until set.
  10. Cover with foil if browns too quickly.

Croissant Breakfast Casserole


  • 1 package (17.3 ounces) 2 sheets puff pastry (thawed)
  • ¼ cup butter
  • 1 cup carrots (peeled & chopped)
  • 1 cup onions (diced)
  • 1 cup celery (chopped)
  • 1 cup sweet potatoes (diced)
  • 1 cup apples (diced)
  • 3 cloves garlic (minced)
  • 1/3 cup flour
  • 2 cups chicken broth
  • 1 tsp dried sage
  • 1 tsp dried thyme
  • ½ tsp kosher salt
  • ½ tsp ground black pepper
  • 2 cups cooked turkey (diced)
  • 1 egg + 1 tbsp water (whisked together)

40 Minutes for serve

  1. Preheat the oven to 400°F.
  2. Unfold 1 puff pastry sheet on a lightly floured surface.
  3. Roll the pastry sheet into a 12-inch square.
  4. Press the pastry into an 8 inch x 8 inch square casserole dish.
  5. Trim the excess pastry. Prick the pastry thoroughly with a fork.
  6. Place aluminum foil onto the surface of the pastry.
  7. Place in the oven and bake for 25 minutes.
  8. Remove from the oven and remove the aluminum foil.
  9. While the pastry is in the oven, heat the butter in a large skillet, or dutch oven, over medium heat. Add the carrots, onions, celery, sweet potatoes and apples, cook for 5-6 minutes.
  10. Add the garlic and cook for an additional minute.
  11. Add the flour and cook while stirring for 1-2 minutes or until the flour is golden brown.
  12. Slowly stir in the broth and heat to a boil. Cook and stir until the mixture boils and thickens.
  13. Add the sage, thyme, kosher salt and black pepper. Add the turkey and stir to combine.
  14. Once almost all of the liquid is cooked down, remove the skillet from the heat.
  15. Spoon the turkey mixture into the already cooked puff pastry in the casserole dish.
  16. Unfold the remaining pastry sheet on a lightly floured surface.
  17. Cut the pastry sheet into 6 equal strips.
  18. Weave the strips of puff pastry over the turkey pot pie filling. Trim any excess pastry.
  19. Brush the egg wash over the pastry strips.
  20. Place in the oven and bake for 40-45 minutes.
  21. Allow to cool for at least 10 minutes before slicing and serving.

Turkey Pot Pie with Puff Pastry Crust


- 1 medium daikon radish
- 2 boneless chicken legs with thigh (may substitute with chicken breast but taste might be less rich)
- 1/2 teaspoon chili flakes
- 1 tablespoon vegetable oil
- 1 crushed garlic clove
- 1 teaspoon sesame oil
- 2 cups chicken stock
- 3 tablespoons soy sauce
- 2 tablespoons sake
- 1 tablespoon sugar
- 1/4 teaspoon mirin
- Pepper

Serve 2 

Peel daikon and cut into 1/2 inch half moons.Cut chicken into 1/2- 1 inch pieces.Heat oil

Add daikon and chicken and sauté over high heat

Stir in crushed garlic and chili flakes/pepper.Add all ingredients for the cooking sauce

Cook over medium heat, constantly skimming.When the sauce has nearly evaporated, sprinkle sesame oil.Remove from heat and serve

Great with rice.Even better the day after!

Daikon Radish With Chicken-Korean Style


- 1 teaspoon cornstarch
- 8 ounces beef eye round, trimmed and thinly sliced
- 1 tablespoon low sodium soy sauce
- 1 1/2 teaspoons minced peeled fresh ginger
- 2 teaspoons sambal oelek or 2 teaspoons thai chili paste
- 1/2 teaspoon dark sesame oil
- 3 garlic cloves, minced
- Cooking spray
- 1 (3 3/4 ounce) package uncooked bean threads (cellophane noodles)
- 1 teaspoon dark sesame oil
- 1 teaspoon vegetable oil
- 1/2 teaspoon crushed red pepper flakes
- 5 garlic cloves, minced
- 3 cups sliced shiitake mushroom caps (about 6 ounces mushrooms)
- 1 cup diagonally sliced green onion
- 1 cup julienne-cut carrot
- 1 (10 ounce) bag fresh spinach
- 1/3 cup low sodium soy sauce
- 1 tablespoon brown sugar
- 1 tablespoon rice vinegar
- 1 tablespoon dark sesame oil
- 1 tablespoon sesame seeds, toasted

Serve 7

To prepare beef, sprinkle cornstarch over beef; toss to combine

Add 1 tablespoon soy sauce and next 4 ingredients (1 tablespoon soy sauce through 3 garlic cloves); toss well to coat

Cover and refrigerate 30 minutes to 1 hour.Heat a large nonstick skillet or wok coated with cooking spray over medium-high heat

Add beef mixture; stir-fry 3 minutes or until done

Remove mixture from pan

Cover and keep warm.To prepare noodles, pour boiling water over noodles; let stand 10 minutes or until tender

Drain and rinse with cold water


Snip noodles several times with kitchen shears.To prepare vegetables, wipe skillet or wok clean with paper towels

Heat 1 teaspoon sesame oil and vegetable oil in pan over medium-high heat

Add red pepper and 5 garlic cloves; stir-fry 30 seconds

Add mushrooms, onions, and carrot; stir-fry 3 minutes

Add half of spinach; stir-fry 2 minutes or until spinach wilts

Add remaining spinach; stir-fry 2 minutes or until spinach wilts.Reduce heat to medium-low

Add beef mixture and noodles to pan, stirring well to combine

Combine 1/3 cup soy sauce, brown sugar, vinegar, and 1 tablespoon sesame oil, stirring with a whisk

Drizzle over noodle mixture; stir well to combine

Cook over medium-low heat 3 minutes or until thoroughly heated

Sprinkle with sesame seeds.

Chapchae (Noodles With Beef and Mixed Vegetables)


- 2 lbs beef stew meat
- 1 cup water
- 1/2 cup Japanese sake (dry white wine)
- 1/4 cup sugar
- 1/4 cup soy sauce
- 1 teaspoon salt
- 1/2 lb baby carrots
- 3 medium potatoes, peeled and chopped
- 1 white onion, diced

Serve 6
Calories 361.6

Put all into crock pot and cook on low 10-12 hours or on high 4-6 hours.

Stir before serving.

Niku Jaga (Japanese Beef Stew in the Crock Pot)


- 1/4 cup reduced-sodium chicken broth
- 3 tablespoons reduced sodium soy sauce
- 2 tablespoons bottled chinese hoisin sauce (essential)
- 1 tablespoon sugar
- 1 tablespoon vegetable oil
- 2 teaspoons toasted sesame oil
- 3 garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 1/2 teaspoon crushed red pepper flakes (optional)
- 1/8 teaspoon black pepper


- 12 ounces boneless skinless chicken breasts
- 4 ounces angel hair pasta
- 3 medium nectarines or 3 medium peaches, sliced
- 2 cups baby bok choy, shredded
- 2 green onions, sliced

Serve 4
Calories 348.9

1. Whisk together the dressing ingredients until very well combined.

2. Poach chicken breasts in barely simmering water for 12-15 minutes, covered or until no longer pink inside.

3. Drain and let cool slightly and cut into bite size pieces.

4. Cook pasta according to package directions.

5. Drain and toss with 3 tablespoons of dressing.

6. Plate up pasta on 4 plates and top with chicken, fruit, bok choy and green onions.

7. Drizzle with remaining dressing.

Asian Chicken and Pasta Salad


- 16 ounces barilla plus spaghetti
- 2 cups diagonally sliced fresh snow peas
- 4 cups shredded cooked chicken breasts
- 1 cup red bell pepper, julienned
- 1/2 cup green onion, sliced
- 1 tablespoon sesame seeds, toasted
- 3/4 cup teriyaki sauce
- 2 tablespoons dark sesame oil
- salt and pepper, to taste
- chili oil (optional)

Serve 12
Calories 282.9

1. Cook spaghetti in boiling water for 9 minutes.

2. Add sliced snow peas and cook for 1 more minute.

3. Drain and rinse under cold, running water.

4. Drain well.

5. Combine pasta mixture, chicken, green onions and bell pepper in a very large mixing bowl. Set aside.

6. In a separate bowl combine teriyaki sauce, sesame seeds, sesame oil. Also salt, pepper and chili oil (if using).

7. Pour over pasta mixture and toss well.

8. Serve at room temperature or chilled.

9. Keeps well in the fridge for up to a week.

Chinese Chicken Noodle Salad


- 2 tablespoons flour, mixed with
- salt and pepper
- 2 tablespoons olive oil
- 2 lbs beef stew meat
- 2 potatoes
- 1 onion, chopped
- 1/2 lb mushroom, quartered
- 2 stalks celery, chopped
- 1/2 lb baby carrots
- 4 cups beef broth
- 4 cups water
- 1/2 cup barley
- 1 tablespoon oregano
- 1 tablespoon basil
- 1 tablespoon thyme
- 1 tablespoon parsley
- 2 bay leaves
- 1 cup peas
- for stew add
- 1/4 cup cornstarch, mixed with
- 1/4 cup water

Serve 8
Calories 328.3

heat oil in large soup pot.

add beef to flour mixture, add to oil, brown on all sides in batches, remove add onion& celery, saute til soft, add mushrooms, carrots, beef.

add 8 cups of liquid, spices, bring to boil and simmer for 45 minutes.

add barley and potatoes simmer for 45 minutes.

add peas cook til heated through.

thicken for stew as mentioned above.

Beef Barley Stew - Soup


- 2 lbs ground beef
- 1 large onion, chopped
- 2 garlic cloves, minced
- 1 (15 ounce) can tomato sauce
- 1 (6 ounce) can tomato paste
- 1 (15 ounce) can tomatoes
- 1 (15 ounce) can diced tomatoes with green chilies
- 1 (12 ounce) bottle dark beer
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 2 teaspoons chili powder
- 1 teaspoon oregano
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 teaspoon Worcestershire sauce
- 1 (28 ounce) can chili beans

Serve 6
Calories 628.4

1. Saute meat, onions and garlic until done.

2. Add remaining ingredients and simmer for 2 hours.

3. The beer is optional but does add a good flavor and, of course, the alcohol is cooked out during cooking.

Chili Con Carne With Beans


- 3/4 cup milk
- 1/2 teaspoon vanilla
- 2 tablespoons sugar
- 3 tablespoons instant mocha flavored coffee
- 1 tablespoon instant coffee
- 2 tablespoons chocolate syrup
- 1 cup ice

Serve 2
Calories 179.2

Place all ingredients in blender and blend on high until smooth.

Mocha Latte Smoothies


- 2 ounces Kahlua
- 1 ounce razberi Stolichnaya raspberry vodka
- milk or cream

Serve 1
Calories 241.5

1. Pour the three ingredients over ice.

2. Garnish with raspberries.

Razberi White Russian


- 3 ounces frozen orange juice concentrate
- 1/2 cup milk
- 1/2 cup water
- 1/4 cup sugar
- 1/2 teaspoon vanilla
- 5 -6 ice cubes

Serve 2-3
Calories 149

Combine all the ingredients in the blender until frothy and smooth.

Makes 2 to 3 servings.

Orange Julius Smoothies


- 1 1/2 cups low-fat buttermilk
- 1 cup organic rolled oats
- 1/2 cup applesauce (originally ask for 4 ounces, I think thats 1/2 a cup)
- 2 beaten eggs (or 1/2 cup Eggbeaters)
- 1/4 cup honey or 1/4 cup Splenda granular, sugar substitute
- 1 cup whole wheat flour
- 1/2 cup unbleached self raising flour
- 1 1/4 teaspoons baking powder
- 3/4 teaspoon ground cinnamon (or to taste)
- 1/4 cup roughly chopped walnuts
- 2 tablespoons sultanas

Serve 8
Calories 231.9

Combine the buttermilk and rolled oats in a bowl and set aside for 15-20 minutes until the oats have softened.

While the buttermilk and oats are standing, pre-heat your oven to 350°f and line a standard baking tin with greaseproof paper.

Beat the eggs and add to the oatmeal mix along with the applesauce.

If using honey add to wet ingredients.

It using Splenda add to dry ingredients.

Mix the dry ingredients together, stirring to combine and add to the wet, mixing well.

Transfer the solid batter into the prepared baking tin. Using a wooden spoon, spread the batter to even it out.

Sprinkle the cake with roughly chopped walnuts and sultanas and let it sit for 20 minutes before baking.

Bake cake for approximately 1 hour or until a skewer inserted into the cake comes out clean.

Sugar Free Oatmeal Cake


- 1 (1/3 ounce) package sugar-free orange gelatin
- 1/4 cup boiling water
- 1 3/4 cups cold milk
- 1 (1 ounce) package sugar-free instant vanilla pudding mix
- 1/2 teaspoon vanilla extract

Serve 4
Calories 74

Combine gelatin and boiling water. Stir until dissolved. Combine milk and pudding mix. Beat 2 minutes with an electric mixer. Add gelatin mixture and vanilla extract. Mix well. Pour into serving dishes or moulds. Chill until firm.

Sugar Free Orange Bavarian


- 2 (1 ounce) boxes sugar-free instant pudding mix (any flavor)
- 1 cup skim milk
- 3 cups heavy whipping cream

Serve 12
Calories 230.2

Put all ingredients in a mixing bowl. Using electric mixer at low speed, mix til pudding is dissolved. Increase speed and whip until it is spreading consistency.

Sugar Free Frosting


- 2 cups all-purpose flour
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 cup unsweetened applesauce
- 1 cup Splenda sugar substitute
- 2 eggs
- 1 cup mashed banana
- 2 tablespoons orange juice or 2 tablespoons low-fat milk

Serve 16
Calories 94,7

Grease loaf pan.

I usually just add all the ingredients together and mix.

Bake in a 350°F oven for 45 to 50 minutes.

Bake until toothpick inserted in center comes out clean.

Store at room temperature up to 3 days or in refrigerator up to 1 week.

Sugar Free Banana Bread - Low Fat