Spaghetti Squash



1 Spaghetti squash

1 pound ground extra lean beef or turkey

1 jar low carb pasta sauce

1 medium onion

½ green bell pepper

½ red bell pepper

1 small jar mushrooms

Italian seasoning

Parmesan cheese


Preheat oven to 400 degrees.  Rinse spaghetti squash and place on a foil lined shallow baking dish.  Puncture three holes in squash with an ice pick.  (if you prefer, you can slice squash in half lengthwise and bake but it is difficult to cut)


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Warren's Recipes



16 ounces nonfat cottage cheese

¾ cup liquid egg substitute

3 cups Splenda Pourable (or Stevia per your taste preference- (Warren likes a tablespoon of Pure Stevia Extract but it is not edible for anyone else as he has developed an over sweet taste for it…. I would start with ½ - 1 teaspoon and taste before baking IF you want to go with the Stevia)

4 ounces (1/2 of 8-ounce package) fat free cream cheese

3 teaspoons vanilla extract


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Protein Shake

1 Cup 30 calorie Almond Milk

1-2 scoops of Optimum Nutrition Creamy Vanilla Casein Protein Powder (this is my preference because the taste is more in line with a milkshake, however you can use any good quality tasting casein powder)

Flavoring of choice:  I add ¼ cup fresh or frozen unsweetened strawberries

Sweeten to taste using Stevia, Splenda or your preferred zero calorie sweetener

Add approximate 1 cup of ice and blend until thick and creamy.

With just a bit of practice, this can be made to taste a lot like an ice cream shake!

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Cauliflower Recipe


2 pounds frozen cauliflower (or 1 average head fresh)

2 chicken bouillon cubes

Put cauliflower in sauce pan and add enough water to cover the cauliflower.  Add 2 chicken bouillon. Place on stove top uncovered and bring to a boil.  Boil until tender.  Pour off water then use a handheld electric mixer and whip or beat cauliflower until it has the consistency of creamed potatoes adding a little milk, if desired.

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Cornbread Stuffing


In Most cornbread dressing there are 358 calories in 1 cup of moist type Cornbread Stuffing.

Nutrition summary:










Instead, make the following and indulge in ½ cup more
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Crock Pot Chicken Taco Chili

1 small onion, chopped

1 (15.5 oz) can black beans

1 (15.5 oz) can kidney beans

1 (8 oz.) can tomato sauce

10 oz. package frozen corn kernels

2 (10 oz) cans diced tomatoes with chilies (Rotel)

4 oz can chopped green chili peppers, chopped

1 packet reduced sodium taco seasoning

1 Tbsp cumin

1 Tbsp chili powder

24 oz (3-4) boneless chicken breasts

¼ cup chopped fresh cilantro

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4 egg whites (or egg substitute equivalent)

¼ cup fat free cottage cheese

½ cup fat free plain yogurt

½ cup rolled whole grain dry oatmeal

(1 scoop vanilla Optimum Nutrition Casein Protein Powder which will up the grams of protein in nutritional value below)

Put all ingredients in a blender and mix.  Cook on hot griddle or skillet until done.

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