Category Archives: low calorie


  • Pre-heat oven to 400 degrees
  • Cut vegetables into even pieces
  • Place cut up vegetables in large bowl, drizzle with a few tablespoons of olive oil
  • Add salt plus any herbs/seasonings 
  • Toss veggies in bowl w/ oil and seasonings
  • Spread onto a baking sheet. Keep veggies evenly spaced and try not to crowd them 
  • Bake for approximately 30 minutes (dense/root veggies such as brussel sprouts, parsnips, etc may take 45 minutes) 


Ingredients: (makes 2 – 3 small pancakes)

1 scoop vanilla protein powder (taste varies depending on type of protein powder)

¼ cup puréed pumpkin

¼ cup egg whites (approximately 2 egg whites)

3 tablespoons oatmeal

Cinnamon, nutmeg, pumpkin pie spice to taste

2 tablespoons unsweetened shredded coconut (optional)

1 teaspoon chia seeds or walnuts

Splash of non-dairy milk (if batter is too thick)



  1. Combine all ingredients in a mixing bowl, and stir together with a spoon or whisk until there are no lumps.


  1. Heat a skillet coated with non-stick spray.


  1. Pour batter into the skillet, cooking one pancake at a time until all of the batter is used up.



1 cup canned green peas, rinsed and drained or 1 cup fresh or frozen green peas.

1 ripe avocado

½ cup salsa

3 tablespoons freshly squeezed lemon juice

1 green onion, thinly sliced

1 tablespoon minced fresh cilantro

1 garlic clove, minced or pressed

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon ground black pepper

  1. If using fresh or frozen peas, blanch them in boiling water for 2 minutes to soften. Drain well and immediately rinse under cold water to prevent further cooking.
  2. Cut the avocado in half lengthwise. Twist to separate the halves, remove the pit and scoop out the flesh.
  3. For chunky guacamole: mash the avocado and peas together using a potato masher or fork.
  4. For a creamier texture: combine the avocado and peas in a food processor.
  5. Add the salsa, lemon juice, green onion, cilantro, garlic and cumin and stir or process until well combined. Season with salt and pepper to taste.

*Guacamole is best served the day it is made but if you have leftover, store in tightly covered container in the refrigerator. Guacamole will keep for up to 1 day.

Adapted from Neal Barnard, MD recipe


Ingredients (makes about 4 cups)

  • ½ cup (or less) non-dairy milk alternative (coconut, soy, rice, almond, etc)
  • 1 tsp vanilla extract
  • 1 or 2 frozen bananas
  • 12 ounces frozen strawberries


Directions (these are for a Vitamix, modify for a regular blender…you will need a strong blender!)

Add ingredients to blender in the order listed, keeping the cap of the lid off. Set to frozen dessert setting, turn on, and use the tamper to push the frozen fruit down towards the blades.

If you don’t have a frozen dessert setting, pulse several times to break up the bananas and strawberries, then turn on and run for a few minutes, stopping occasionally to scrape down the sides of the blender.



(Approximately 240 calories, 14 grams of fiber) 

(One serving)


  • ¾ cup unsweetened non-dairy milk (coconut, almond, etc)
  • 1 small apple, chopped
  • 2 teaspoons almond or other nut butter
  • 1 cup frozen berries
  • A few ice cubes
  • ½ inch fresh ginger, peeled and minced (optional)

Toppings: (all optional or add others you like)

  • 2 teaspoons hemp seeds or chia seeds
  • 1 tablespoon chopped almonds or walnuts
  • 1 tablespoon sunflower seeds


Place milk, apple, almond butter, frozen berries, ice cubes and ginger (if using) in a high power blender and puree. Pour into a bowl and add toppings of your choice.







  • Use low fat or non-fat milk to replace whole milk.
  • Use low fat cheeses to replace full fat cheeses.
  • Use egg substitutes in place of whole eggs.
  • Use olive oil for salad dressings.
  • Make gravy from low fat broth instead of poultry drippings.
  • Cook meats on a rack so the fat drips out. Cook your turkey on a grill.
  • Steam, bake or roast your vegetables. Offer many sides of vegetables.
  • For mashed potatoes use skim milk, non-fat sour cream or plain yogurt and very little butter.
  • Offer sauces on the side.
  • Cook stuffing in a casserole dish, rather than inside the poultry.
  • Make cranberry sauce from fresh cranberries and add less sugar.
  • Cut the amount of sugar in a dessert recipe by ¼ of a cup.
  • Use agave nectar to replace sugar.
  • Use applesauce in place of oil for desserts.
  • Offer fruit based desserts.