June 10, 2013

Today is the day that I have reached the fork in the road!!!

After working on my blogs and thinking about all these things today, I am sitting here contemplating my future health and wondering why the hell I am not doing what it is I need to do. I mean, I know what I have to do. Get active, Eat better, Sleep more. I have all the tools that I need to do the right thing to get off this never ending roller coaster that is weight loss.

I sit here doing not much at all, eating chips with dip and drinking sugar and non dairy creamer loaded coffee.. while my size 18 jeans are getting tighter around my thighs and waistline to the point where I don't want to wear anything but stretch pants. I hate what I am doing to myself.  I  had lost 41 pounds since June from June 2012 to Jan. 2013 and I was happy with that accomplishment although it wasn't the healthy way that I lost it.

I attribute my weight loss to stress and anxiety (from major life changes) marital separation, a new job and career change after relocating.   In August a very difficult and unhappy relationship turned very bad and ended in court dates, restraining orders and me being totally devastated and broken,  Then I think that I am getting past all my fear, anger, anxiety and pain and then something else hits me. Causing me to spiral back out of control.

In January, I lost my mom and I immediately, slip back into my old bad behaviors and slipping faster then ever into the abyss of weight gain, self sabotaging and self hatred. This caught me totally by surprise. All of us really, it was very unexpected. She got Pneumonia and the antibiotics just didn't work. I have been lost since then. I have been so distraught that I couldn't even get myself to read her obituary until about 2 weeks ago. I went to her grave on Mothers Day to take her flowers and have to go back to put her Gravestone on her site. I just cant bring myself to do it. It will be 5 months in 12 days and I feel like it happened yesterday.

I have so many good things going for me in my life now,  I have a great job, although we are slow and I get really bored during the day. I do love the work.  I have an kind and loving man in my life now loves me absolutely with out any strings, restrictions or conditions. someone that I have known most of my life. He is truly my first love. I am the happiest that I have ever been in a very long time. He treats me very well. My kids are all in contact with me quite often. Of course my little one still lives with me.  My oldest is about to turn 21, I hear from him often, My daughter talks to me daily.

I just cant get my head in the game.   I stepped on the scale today and I was very upset with what I saw.  I have completely gained all my weight back.  In 2003, I lost almost 80 pounds and added about 20 back after that and maintained that 20 to 30 pound gain since.  Since January however, I have gone right back to where I was before I figured out what worked for me and made a major change in my life.   I am in so much pain on a daily basis between my back, shoulder, neck and my hips, I just cant stand it. I have to do something! I have to get back in the game and get this weight off of me once and for all!

I have thought of going under the knife so that I have to be forced to eat right and get this weight off and keep it off but I have seen that fail too many times besides, I don't want surgery.  I want to do this right! I want to do it correctly with diet, exercise and hard work and dedication.  That is what I plan on doing!!!!

I know what I have to do and I know how to do it and I have to just do it.. I have that desire However, that can only carry you so far. I need to get motivated and get out of my "funk" (no other word comes to mind at the moment) And get moving towards my weight loss, fitness and health goals. I think that I have no choices, I am getting older, Im 43 years old now, its only going to get harder and harder as the time goes by and as I gain more and more weight. I refuse to buy anymore fat clothes and I refuse to gain any more.

!i!Today's the last day, I'm going to sit by and do nothing!i!

Goals: 

Get Gluten and Dairy Free
****to get rid of stomach problems

Lose  70 pounds
***by eating healthy, natural home cooked foods
***Also by exercising a minimum of 5 days a week, Walking or cardio videos

Gain Lots of muscle tone and tighten this jiggly body
***Work out to the Get Ripped in 60 days Videos
***Go to Belly Dancing Class every week
***Start Zumba Classes or get videos

Outcome:
***No more pain!!!
***Feel great in my new smaller clothes
***Look and feel healthy and younger

More Recipes

Turkey Hash (sunshinedaizy)
I was looking for something different for breakfast. I have Carb and Protein. So I came up with this.

1 oz. Turkey Sausage
2 tbsp Onions minced
2 tbsp Green peppers Minced
4 oz. Potatoes Minced
1 tsp garlic minced
1 egg white beaten until frothy
2 Tbsp Salsa

I minced my Onion, Green Peppers and Potatoes in Food Processor, Seperately. Put them in a pan.
Added Turkey cooked until oninos were soft, about 10 minutes.
Add Egg white and Salsa and stir until mixed into meat and potatoe mixture. Flatten in pan until browned alittle about 3 minutes.
Stir and flatten again Cook about 3 more minutes. Enjoy!

White Chili (Sunshinedaizy )

Ingredients:
1 C chopped onions
1/2 C chopped red bell pepper
4 garlic cloves, minced
2 tsp Splenda
10 oz. skinless, boneless chicken brease, diced
1 tsp chili powder
1 tsp chopped fresh oregano leaves
1/2 tsp salt
3 C low-sodium chicken broth
12 oz. drained cooked Great Northern beans (NSA)
1 or 2 Jalopeno Peppers, seeded and deveigned then chopped
Chopped fresh cilantro for garnish

Instructions:
In large nonstick saucepan over low heat, combine onions, bell pepper, garlic and splenda; cover and cook stirring occasionally, until soft, 15 min.

Add chicked, chili powder, oregano, and salt; raise heat to medium and cook, stirring constantly, until checken is browned, 5 min.

Add broth, 3/4 of beans; reduce heat and simmer 30 min.

Mash the left over Beans with 1-2 tbsp water. Pour into chili and cook stirring, until slightly thickened, 3 min or so.
Notes:
Per 1-1/2 C Serving: 257 calories, 2 g total fat, 0 g saturated fat, 41 mg cholesterol, 331 mg sodium, 36 g total carbohydrate, 5 g dietary fiber, 26 g protein, 87 mg calcium


Tonights Dinner:
*Grilled Chicken Breast poached in Taco Sauce then shredded
*Green Salad with onions, lettuce, Lots of tomatoes, cucumbers
*Salsa for dressing
*Taco Flavored Seasoned Rice.

My Taco Bell Taco Sauce (sunshinedaizy)
I always double this recipe

8 oz. can Low or No Salt Tomato Sauce
1/3 C. Water
1/4 to 1/2 Tsp. Chili Powder (to Taste)
1 1/2 Tsp. Cumin
1 1/2 Tsp. Dry minced Onions
1 Tbsp. Vinegar
1/2 Tsp. Garlic Powder
1/2 Tsp. Paprika
1/4 Tsp. Splenda
1/4 to 1/2 Tsp Cayenne Pepper (to Taste the more you add the hotter it will be!)

Place all ingredients in to a sauce pan and stir well. Simmer at a very low Temperature for 15-20 minutes (until slightly thickened). Remove and Cool. Keeps in the Refrigerator for several days.

Notes: I use it for a Simmering Sauce for chicken breasts, then shread it up for "Taco" meat. Love it for Spanish Rice. Or add Horseradish and use it for shrimp and seafood!


Taco Rice:
My Taco Seasoning Mix (sunshinedaizy)

2 Tbsp Tones chili powder
2 Tsp. Tones Paprika
1 Tbsp Tones Dried Onion flakes
1 tbsp. Garlic chopped
1 Tsp cumin
1 Tsp red pepper flakes
1 Tbsp. Tones Garlic and Herb Seasoning
**Tones seasonings are bought at Sams Club in the spice section. They are restaurant size, But I go through these flavors monthly)
Mix all spices together.

In a pan Put Water and Rice and Seasoning Mix. Stir to blend. Cook rice as usual.

Wendys Spicey Salsa
I make a quart of this every sunday and store it in Canning Jars. Also I love Spicey Foods, So adjust to fit your tastes.

4 medium tomatoes, chopped and seeded (I like Roma Tomatoes)
1 small white onion, finely chopped
1 small Green pepper Chopped. (roasted and peeled)
1-2 cloves Garlic chopped
1-2 l jalapeno pepper, roasted on stove, peeled, seeded and minced
2 Green Onions Diced
1 small can Tomato Sauce to moisten.

Chop all ingredients into small pieces. Combine all in a bowl. Stir well and store in fridge over night or longer for flavors to blend together. The longer it sets...the better it tastes. Store in an air tight container.

Lemon Bites

Lemon Bites:

2 Egg Whites
1 Tbsp Lemon Zest
1/8 to 1/4 tsp Lemon Extract
4 Drops Yellow Food Color
1/2 Cup Oatmeal ground into flour Flour (1/4 cup flour)
1/4 cup Splenda

Beat Egg Whites until throthy and a little stiff.
Add Splenda, Zest and Extract. Blend.
Add Flour and beat well.
Seperate into 6 mini muffins and bake 350 degrees for 10 minutes.

1 Serving:
Carb B and Protein A

Original Psycho Chicken

This recipe was published in Cooking Light, June 2002 issue. Posted by From member gremi and BMOS Delores @ Provida .com

• 3 1/2 pound whole chicken
• 1 1/2 tsp dried thyme
• 1 Tbsp garlic, minced or pressed
• 1 Tbsp cider or malt vinegar
• Dry White wine
• freshly ground pepper

Preheat oven to 325 degrees. Clean chicken and remove giblets. Hack chicken all over with the tip of a sharp chef's knife to make gashes. (invariably, I find the music to the shower scene in Psycho running through my mind, thus the name, Psycho Chicken!)

In a small bowl, mix together thyme, garlic, pepper and vinegar, and slather liberally on chicken, taking care that mixture gets into slits in the meat. Place chicken on rack in roasting pan. (If you don't have a rack, no biggie, throw the thing directly into the pan) and roast about 2 hours until golden and fragrant, basting every twenty or thirty minutes with a splash of wine and any juices in the pan. Your house will smell wonderful.

Now, this is the crucial part, which will make or break the entire dish: If this is cooked properly, your chicken should be running with wonderful juices as you carve. Dredge each slice of carved meat in those juices before placing on platter--the juices are loaded with garlic and herb flavor
Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B .

Veggie Soup De Jour

I did post this in the soup post but I really love this soup and wanted quick access to it.

Source of Recipe:
Chipotle Platoon Member PFC. MsBuer

List of Ingredients:

* 1 Large bunch of Celery
* 2 Large Green Peppers
* 2 Large Yellow and/or Red Peppers
* 1 Large container of Mushrooms (I like Baby Portabellas)
* 2 Large Onions, diced
* 2 Cups of Chicken Broth or (2 cups of water + 4 packets of Herb Ox Very Low Sodium Bouillon I mix 2 Beef and 2 Chicken)
* 3 Cans Chopped Tomatoes (Stewed, diced, whole...Your choice NSA)
* 1 Chiipotle Pepper crushed (I use dried soaked in 1 Cup Boiling water and then chop it)
* 1 Tablespoon each of the following Spices:
* Basil
* Thyme
* Cumin (3 Tbsp is what I use)
* Oregano
* Parsley
* Pepper
* Garlic Powder (could use 4 cloves of garlic)
* Or: 1/4 cup of Italian Seasoning, 1 Tbsp Pepper and 3 Tbsp Cumin
Instructions

1. Chop all Veggies to small pieces. Place in large stock pot with seasonings. Cover with water. Bring to a boil over high heat.
2. Turn heat down and simmer 1-3 hours. The more you cook it the better the taste.
3. Putting hot Veggies into a blender and blending until smooth. Can be served hot or cold. Contains Veggie A and Free foods.

Final Comments:

Other Additions if you desire:
1 Can NSA Tomato Sauce (free)
4 cups Shreadded Cabbage (free)
Ground Turkey meatballs (I use 1/4 oz turkey meat and just make balls, no seasoning needed, and poach them in broth while it cooks) (Protein B)
Pinto beans or other beans you like or are allowed. (better added when preparing your meal to eat it) (Carb B)
NSA Chili Powder (this is a staple for me. I like it spicey and use 1 Tbsp) (free)
Any other Veggie that is in season...Zucchini or spinach.

Let you imagination go wild. Try different combinations.
I have made a new pot of this every Sunday for 12 weeks and never had it the same twice.

Notes:
**Cooking: I like to make the soup with the turkey meatballs. When I go to blend it I remove the meat. I then put them in a seperate container for serving later..
**To Eat: In a bowl I add 1 to 2 cups veggie Soup, 8 meatballs, and add eigher 1/2 cup of rice, diced boiled potatoes or pinto beans.
**It is a very thick and hearty soup and you may need to add some water to it to thin it if you like. I also like to add some hot pepper sauce to the soup when I eat it.

6 WBMO Friendly Moussaka

Yields: 12 servings

This is a really flavorful main-course dish. It can be served with warm Rice Noodles to make a satisfying meal. This recipe is very time-consuming, but is well worth it.

Ingredients:

1 lb eggplant(s), sliced (no need to peel)
1 onion, sliced
2 garlic clove, crushed
8 oz mushrooms, sliced
12 oz Ground Turkey
2-14-oz cans Pinto Beans, rinsed and drained
14-oz can chopped or diced tomatoes (don't drain)
2 Tb tomato paste
3 Tb water
2 tsp Garlic And Herb Seasoning
salt and freshly ground black pepper
sprigs of fresh, flat-leaf parsley, to garnish

Directions:

Heat 1 Tb of the Water in a large Non Stick saucepan or skillet; add the onion and garlic and cook, stirring, for 5 minutes. Stir in the Ground Turkey Breast, mushrooms, Pintos, tomatoes, tomato paste, herbs, and 3 Tb water. Bring to a boil. Cover and simmer gently for 10 minutes, stirring occassionally.

Preheat the oven to 350 degrees. Rinse the eggplant slices, drain, and pat dry. Lay Egg Plant out on a sheet pan and sprinkle with garlic and herbs Seasoning on both sides. Bake until browned and carmelized. about 30 minutes.

Arrange a layer of eggplant slices in the bottom of a large, shallow, ovenproof dish or roasting pan, then spoon a layer of the Veggie mixture on top. Repeat layers until all eggplant slices and Vegggie mixture are used up. (I got 2 layers of each total.)

Bake for about 45 minutes at 350 degrees, until the top is golden brown and bubbling. Serve immediately, garnished with the flat-leaf parsley.


Variation:
Sliced and sauteed zucchini or potatoes can be used instead of the eggplant in this dish.


I Changed some of the ingredients to Low fat versions for a healthier alternative to this wonderfully Rich recipe.

This recipe Contains Protein B and Carb B and Free Veggies

Pumpkin pancakes

3/4 cup dry oatmeal
3/4 cup canned pumpkin
1 1/2 cups egg whites (should equal 12 egg whites) OR I used 1/2 cup dried egg whites and 1 1/2 cups water
5 packets Splenda or to taste (I made this with 1 Tbsp Stevia powder and they were great)
3/4 tsp NSA baking powder
1 Tbsp pumpkin pie spice (or 1 tsp each cinnamon, nutmeg and ginger)

Grind oatmeal into flour consistency in a coffee grinder or food processor. Put into blender or mixer and add pumpkin, egg whites, sweetener, baking powder and spices. Mix well. Batter may be thin. Allow batter to rest and thicken to desired consistency (could be 20 - 30 minutes). Pour in 6 equal portions into heated non-stick skillet or griddle and cook until the whole surface bubbles. Turn and cook other side until done.
Store unused pancakes in a ziploc bag and reheat in microwave for 15 seconds.

This recipe contains Protein A and Carb B
1 Serving= 1 pancake.
Submitted by By greengoddess/chris from Provida.com

Brownie Bite

Ingredients:

2 Egg White
1 Tbsp. Unsweetened Cocoa Powder
1 Tbsp. Vanilla Extract
1/4 Cup Oat Flour
Splenda to taste

Beat Eggs until white and a little stiff.
Add cocoa and flout and beat until well blended.
Place in a mini muffin pan for 6 brownies. Lightly sprayed with Pam.
Cook for 10 minutes at 350*.
Eat warm or Chill. 1 Serving size.

This recipe contains Protein A and Carb B

Pre-workout Fresh Strawberry Bread (emaxson

2 cups raw oats, ground about 10 sec. in food processor
1-1/3 cups egg whites, beaten until frothy
1/2 tsp. almond flavoring
1 tsp. clear vanilla
1 tsp. sodium free baking powder
1/2 cup Splenda
4 cups fresh strawberries, sliced

Grind oats about 10 seconds in a food processor with baking powder. Stir remainder of ingredients together, and then add them to the oat mixture. Spoon into 8 mini-loaf pan. Bake at 350 degrees for about 30-35 minutes or until done. Remove from pan immediately to cool
One loaf equals:
2 egg whites (Protein A)
1 carb serving (= to 1 cup oatmeal) (Carb B)
1 fruit serving (1/2cup strawberries and 1/2 cup applesauce). (Fruit A & B)

Dressings, Sauces and Condiment

Salad Dressing:

Balsamic Vinaigrette (emaxson)
12 oz. balsamic vinegar (can substitute raspberry vinegar)
5-6 cloves garlic, minced
2-1/2 Tbsp. Splenda
1 tsp. Grey Poupon Brown Country Mustard*
Freshly ground black pepper, to taste

Mix all ingredients together and store in fridge. This is a freebie.

*This is not really on program, but I have used it from the beginning. My original recipe called for 1 Tbsp. so I cut it back to 1 tsp. Also, this may be made with a really good raspberry vinegar. I find that the inexpensive ones are really too biting, but a good one will make a nice change for you. Be careful. Some vinegars, especially the gourmet ones, have sugar in them. This is also good on your chicken, baked potatoes, etc.


Balsamic Dressing1/3 cup balsamic vinaigrette (see above)
1/3 cup Splenda
½ tsp. maple flavoring
Grated peel of 1 orange

Mix dressing, Splenda, and flavoring in a large skillet; cook on medium heat until heated through. Store in airtight container. This is great on chicken, veggies, and even as a salad dressing.
Catalina Salad Dressing1 cup Splenda
dash paprika
1/2 tsp. chili powder
1/2 tsp. celery seed
1/2 tsp. dry mustard
1 small onion, grated
1/2 cup vinegar
2/3 cup ketchup (see below)

Place all ingredients into blender and mix. Store in jar in refrigerator. Note: This is a remake of a Catalina dressing recipe, omitting the salt and oil. It won’t have quite the same flavor, but will be close.
Mock Olive Garden Salad Dressing (DAMEANDWARD).

• 1/4 malt vinegar
• 1/4 cup rice vinegar
• 1/4 raspberry vinegar
• 1/4 red wine vinegar
• 1 tablespoon pure, grated horseradish
• dash of onion powder
• dash of garlic powder
• dash of dry mustard
• dash of celery seed
(a dash generally is an 1/8th of a teaspoon)
• Splenda to taste

Mix in a salad cruet, serve chilled
This Recipe Contains: All Free Foods
Mock French Dressing (skepticalaudra)
• 4 cherry tomatoes
• 3 tbsp unsweetened applesauce
• 5 large slices cucumber
• 2 tbsp chopped green onion
• 2 tbsp Sugar Twin or other artificial sweetener
• 1 tbsp apple cider vinegar
• 1 tbsp balsamic vinegar
Blend all ingredients very well in a blender or processor until it becomes a thickened sauce. Chill overnight for full flavor.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack B-D
Lunch
Afternoon Snack A
Dinner
Evening Snack A-C
This Recipe Contains: Fruit B


Grapefruit Dressing (chikee)
• 1 cup unsweetened grapefruit juice
• 1/3 cup vinegar
• 4 tbsp water
• 1/2 tsp basil
• 1/4 tsp thyme
• 1 tsp chopped fresh parsley
• freshly ground black pepper
Mix all ingredients and refrigerate.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E
Dinner
Evening Snack A-B-C-D-E
This Recipe Contains: Fruit A
Italian Dressing
· 1 ½ cup apple cider vinegar
· 1 ½ Tablespoons Splenda
· 1 ½ Tablespoons dried Italian Seasoning, salt free
· 2 teaspoons oregano
· Pepper to taste

Place all ingredients in a container with a lid and shake well. Shake well before each use. Use up to 2 oz. per serving

Italian Dressing or Marinade (From member GiselaT:· 1 cup vinegar
· 3 tbsp finely chopped onion
· 3 garlic cloves, crushed
· 1 tbsp dry mustard
· 1 tbsp basil (fresh is best, but dry is fine also)
· 2 tbsp oregano
· 1 tsp pepper
· sugar substitute to taste
Mix all ingredients and shake until well blended.

Chicken MarinadeFrom member riverask: This recipe is really, really good. You can personalize it just by adding different herbs or using flavored vinegar. Have fun. :-)

· 2 tbsp chopped Italian flat leaf parsley
· 2 tsp fresh rosemary, minced
· 2 tsp chopped fresh thyme
· 1 tsp dried sage
· 3 cloves garlic, minced
· 1/4 cup water
· 1/2 cup balsamic vinegar
pepper to taste

Combine all ingredients and marinate chicken or other meat at least 2 hours and up to 48 hours.


KISS Chicken Marinade 3 From member Bauman1227· 2 cups white wine

· 3 lemons

Pour wine in bowl. Squeeze lemons into wine. Use marinade immediately, marinating chicken approximately 1 hour in refrigerator before cooking. Discard any remaining marinade.

Condiments:

Almost Heinz Ketchup (SheHuffer)
One 6-ounce can NSA tomato paste
1/2 cup 2 tablespoons Splenda
1/2 cup white vinegar
1/4 cup water
1/4 teaspoon onion
1 garlic clove minced

1. Combine all ingredients in a medium saucepan over medium heat. Whisk until smooth.
2. When mixture comes to a boil, reduce heat and simmer for 20 minutes, stirring often.
3. Remove pan from heat and cover until cool. Chill and store in a covered container.
Makes 1 1/2 cups

Ketchup by Liz Maxson1 large can (10 or 12 oz.) tomato paste (be sure it is tomatoes, only)
Splenda to taste (I like a sweet ketchup, some don’t)
1 Tbsp. dried onion (not minced, but the larger size pieces)
White or cider vinegar, approximately ½ cup
Several dashes of allspice, cinnamon, and/or cloves. I prefer the allspice
Heat in a small pan, just till it begins to bubble. Do not overcook. Cool and place in airtight container. Refrigerate


Tomato Ketchup (from Chef-B)One can tomato paste (No salt added)
1/8 green pepper Very very finely minced
1-½ tsp onion powder
1-½ tsp garlic powder
1/8 tsp cayenne pepper
Thin with water to a ketchup consistency
Add splenda to desired sweetness


Classic Yellow MustardFor all you mustard lovers, here is an awesome recipe for mustard. We like to marinade chicken breasts with some minced garlic and mustard and then grill. Yummy!

4 Tbsp dry ground mustard
1/4 cup water
3 Tbsp white distilled vinegar
1/2 tsp oat flour
1/8 tsp turmeric
pinch garlic powder
pinch paprika

1. Combine all ingredients in a small saucepan over medium heat. Whisk until smooth.
2. When mixture comes to a boil, reduce heat and simmer for 5 to 10 minutes, stirring often.
3. Remove pan from heat. Leave uncovered for 1 minute, then cover pan with a lid until cool. Chill and store in a covered container. Makes 1/4 cup.

Barbecue Sauce from Liz· 2 small cans no-sodium tomato sauce
· 1/2 cup diet Dr. Pepper
· 1/4 cup balsamic vinegar
· 2-3 capfuls hickory flavored liquid smoke** (Wright’s brand is acceptable, but not Liquid Smoke brand)
· pepper, onion powder, garlic powder, chili powder to taste
· Splenda (to taste)
· 2 measuring spoons of Sweet and Low Brown Sugar (spoon comes with pkg.)

Mix all ingredients and simmer for about an hour or until sauce is desired thickness. I like a sweet barbecue sauce, so I made mine sweet, but you could add more chili powder to make it spicy and omit some or all of the sweeteners. This makes a great dipping sauce for little hamburger patties, pork loin and chicken breast pieces!!


Barbecue Sauce From member hunger
· 1 onion, chopped
· 2 cloves garlic, minced
· 1/4 cup cider vinegar
· 1-1/2 cups ketchup (homemade w/o sugar or salt)
· 2 tbsp brown Sugar Twin
· 1 lemon
· pepper

In a saucepan, heat and cook onion until tender. Stir in garlic and cook for 30 seconds. Stir in vinegar, ketchup, brown sugar, and juice of lemon. Simmer for 15 minutes and season with pepper.


BBQ sauce
· tomato sauce home made or store bought no sodium added.
· 1 onion finely, finely diced
· 2 sprigs celery finely, finely diced
· 1/2 green pepper finely, finely diced
· 4 cloves garlic (large ones) finely, finely diced
· saute these together until onion is opaque
· add tomato sauce
· Wright’s liquid hickory flavor, about 1 cap full
· splenda to your sweetness level
· 1/8 tsp black pepper
· 1/2 tsp crushed red chilies
· 1 to 2 tsp maple flavoring
Simmer for about 5 min.


Homemade Worchestershire Sauce· ½ cup apple cider vinegar
· 2 Tbsp soy sauce substitute (salt fee) (See recipe below)
· 2 Tbsp water
· 1 Tbsp Brown Sugar Twin
· ¼ tsp ground ginger
· ¼ tsp dry mustard
· ¼ tsp onion powder
· ¼ tsp garlic powder
· 1/8 tsp cinnamon
· 1/8 tsp pepper

Place all ingredients in a small saucepan and stir thoroughly. Bring to a boil, stirring constantly. Simmer for 1 minute. Let cool. Store in refrigerator. Shake well before using. Makes approx ¾ cup

Soy Sauce Substitute (wellsweb:) I found this on www.lowsodiumcooking.com
· 2 tbsp sodium free beef bouillon (use Herb-OX very low sodium packets)
· 2 tsp red wine vinegar
· 1 tsp Splenda
· Afew drops maple extract
· 1/8 tsp ground ginger
· dash black pepper
· dash garlic powder
· 3/4 cup water

In small sauce pan, combine and boil gently uncovered about 5 minutes or until mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.

Sauces:

Caramelized Onion Relish (Good Housekeeping December, 2004) Adapted by emaxson and brown bear
Ingredients:
2-1/2 lb.s onions, cut into 3/4 inch pieces
2 teaspoons rosemary
2 Tablespoons balsamic or red wine vinegar

Directions:
· Caramelize onions in a large non-stick skillet over high neat, stirring often until they begin to brown or caramelize.
· Reduce heat to medium low and cook 45 minutes or longer, until onions are deep golden brown.
· Stir in rosemary and cook 10 more minutes.
· Remove from heat and stir in vinegar.
· Serve immediately or cover and chill for up to 2 days.

Fresh Salsa (Loves 2Write)
u can add more of any ingredient depending on taste. I like it a little hotter so depending on the heat of the pepper I may add more than one. I also prefer red onion. I just put everything in a blender and pulse until I reach the consistency we like.

Try to use Roma tomatoes if you can. They are more durable than hothouse tomatoes and hold up well in a salsa. If there is too much acidity in it (depends on tomatoes), add more sweetener. Basically just play with the ingredients until you get something that satisfies your taste buds.

You can also change the peppers (like to banana or habanero - your preference). Good luck!!

· 3 tbsp finely diced onion
· 1 lb Roma tomatoes - diced
· 1 finely chopped green jalapeno pepper
· 2 tbsp chopped fresh cilantro
· sweetener to taste
· 1 tbsp fresh lime juice
Combine all ingredients and chill. Lasts 5 days in refrigerator.

Marinara sauce from Chef-B· 1 onion finely diced
· 4 to 6 med. tomatoes diced
· ½ green pepper diced
· 6 to 8 cloves garlic diced
· ½ stick celery finely diced
· 1 tsp sweet Basil
· 1 tsp oregano
· 1/8 tsp black pepper
· 1/8 tsp thyme
· ½ tsp rosemary
· 1 small can tomato paste (no salt added)

Sauté all vegetables in a pan; the juice from the veggies is plenty of moisture to cook with.
When onions become opaque, add the tomato paste; thin with water to desired thickness
Add 1 to 2 tsp splenda; simmer 5 min
This is wonderful by itself, but sometimes I make this into a one-dish meal. See note from Liz:

I brown a lb. of very lowfat (98% fat free)ground beef or ground turkey breast with the onions, garlic, green pepper and celery. Drain that when the meat is brown and then add the tomatoes and finish with the rest of the seasonings. ½ cup is a serving, which I now put over rice spaghetti or rice sticks (noodles). I also like my marinara sauce chunky, so I do not chop the veggies very fine. Also, I cook 1 lb. fresh mushrooms, sliced as I’m cooking the other veggies.
Mushroom Sauce (from Liz Maxson)
Ingredients:
· 1 lb. small white mushrooms, sliced
· 1 lg. onion sliced very thin
· 4-5 cloves garlic, minced.
· 1 cup NSA chicken broth or white wine
· 1 tsp. Mrs. Dash (your choice)
· 1/8 tsp. nutmeg (freshly grated is best!!)
· 2 tsp. arrowroot

Directions:

Sauté mushroom slices, onion slices and minced garlic in small amount of chicken broth, until mushrooms are tender and onion is clear. Add remaining chicken broth, Mrs. Dash, and nutmeg. Stir well. Add arrowroot and stir constantly until thickened. Refrigerate until ready to use.
Serve over beef, chicken, turkey, or pork. May also be mixed in with cooked rice for a mushroom rice side dish.

Hawaiian Sweet and Sour Sauce (before6)
· 8 oz NSA tomato sauce
· 6 oz unsweetened pineapple juice
· 1/4 cup white vinegar
· 3 tbsp Splenda (Original recipe called for 1 Tbsp., but I like it really sweet. Liz)
· 3 tsp arrowroot powder

Combine and cook over heat, stirring, until thickened. Do not boil. Serve over browned meatballs or chicken.


Poetic Kiss' Italian SauceFrom member Poetic Kiss: My Italian bones were aching for some real authentic Italian, particularly spaghetti sauce. So, I have created an original...what I and 10 of my friends think is a real taste of Italy.

· 14.5 oz canned no salt added diced tomatoes
· 2-8 oz cans no salt added tomato sauce
· 1/8 cup minced onion
· 1-1/2 tsp basil
· 1 tsp oregano
· 1 bay leaf
· 1-1/4 tsp fresh minced garlic
· 1 tbsp balsamic vinegar
· 1/4 cup red wine (Burgundy is good)
· 1/2 tsp crushed red chili (the chili you sprinkle on pizza)
· 1 tsp onion powder
· 1/4 tsp Mrs. Dash
· 1/4 cup sliced portabello mushrooms (optional)

Put all ingredients into saucepan. Stir and bring to a boil. Reduce heat to just simmer. Continue to simmer uncovered for 30-40 minutes, letting flavors blend and sauce thicken. The longer you simmer, the thicker the sauce will get.

Serving idea: Sprinkle 1/2 cup cooked spaghetti squash, rice sticks (oriental foods) or rice spaghetti (specialty food stores) with 2 oz seasoned cooked ground turkey or beef. Cover with 1 ladle of sauce.


HOT SAUCE (emaxson)
Ingredients
· 4-5 dried red peppers (the little finger sized ones); more if you want it really hot – I used 10
· 6 cloves of garlic
· 1 onion, chopped coarsely
· 1 large jalapeno pepper, seeded and roughly chopped
· 2 cans no-salt-added diced tomatoes
· Juice of 2 limes
· 2 tsp. Splenda

Directions:
Remove stems from dried peppers. Toss into blender and chop. Add remaining ingredients and process until thoroughly mixed. Makes slightly more than 1 quart. Refrigerate. Should be used within a week.


Sweet and Sour Sauce from Lynn P.· 1/2 cup apple cider vinegar (I used organic)
· 1 Tablespoon brown sugar twin or to taste
· 1/2 teaspoon rosemary (I crushed mine in a mortar)
· 1/4 teaspoon ground ginger
· 1/4 teaspoon pepper (I used red pepper flakes, I like it spicy)


I mixed all ingredients in the crockpot and placed the meat in it and let it cook until the meat is done. I thought about trying it with rice or chicken, maybe next time.
Hawaiian Sweet and Sour Sauce (before6 )
8 oz NSA tomato sauce
6 oz unsweetened pineapple juice
1/4 cup white vineger
1 tbls. Splenda
3 tsp arrowroot


I made two batches of sauce and added pineapple to one batch. The one without pineapple I eat for my main meals over rice and the one with pineapple I eat for my snack. This would also be great over chicken.