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A Collection Of Recipes For The Health Conscious Consumer: N-R.

Get ready to try out some great healthy recipes. This next round of recipes range from Nutty Dressing and Old Fashioned Meatloaf to Roasted Zucchini And Squash. Try them out now and see what you think!

By: Ginger Redeker


Nutty Dressing

arrow Recipe:

    ½ C. Balsamic Vinegar
    ¼ C. Olive Oil
    ½ C. Flax Seed Oil
    2 Tbsp. Of Dijon Mustard
    ½ Tsp. Pepper Flakes
    ½ Tsp. Dried Parsley

arrow Directions:

    Blend all ingredients in a small food processor. Store in a dark container. Mixture will keep for two weeks in fridge.


Old Fashioned Meatloaf

arrow Recipe:

    1 Pound Of Lean Ground Sirloin
    ¼ Tsp. Black Pepper
    ½ C. Chopped Onion
    ½ C. Chopped Green Pepper
    2 Egg Whites, Slightly Beaten
    ¼ C. Beef (Or Vegetable) Broth
    ½ C. Quick Cooking Oats

    Topping:
    1/3 C. Low Carb Ketchup
    2 Tbsp. Splenda Brown Sugar
    1 Tbsp. Prepared Mustard

Old Fashioned Meatloaf
+ Click Image To Enlarge.
Old Fashioned Meatloaf.

arrow Directions:

    Preheat oven to 375°F degrees. Mix all of the meatloaf ingredients together in large bowl making sure that it is mixed well. Shape mixture into a loaf and place in a baking dish that has been sprayed with non-stick cooking spray. Mix the topping ingredients together and spread on top of the loaf.

    Bake at 375°F for 1 hour.

    Servings: 4 servings.


Orange Roughy Cakes

arrow Recipe:

    2 Lbs Of Orange Roughy (Or Tilapia, Cod, Grouper, Or Red Snapper) Fish
    ¼ C. Chopped Green Onions
    1/3 C. Chopped Green Pepper
    2 Tbsp. Miracle Whip Light
    1 Tsp. Celery Seeds
    4 Egg Whites
    1½ C. Carb Careful Bread Crumbs (Or Low-Carb Bread Crumbs)

arrow Directions:

    Preheat oven for low broiling. Bake Orange Roughy or desired fish for recommended baking time for that particular fish. Take fish after it is cooked and mash it in large mixing bowl until the filets are separated and are ground up. Add onions, green peppers, miracle whip, celery seeds, egg whites, and the low carb bread crumbs to the fish. Mix together thoroughly.

    Using your hands, form small patties out of the fish mixture. Place patties on a baking sheet that has been lined with foil and has been sprayed with non stick cooking spray. Broil cakes on low for 15-18 minutes or until lightly golden brown.

    Servings: 12 cakes.

    *Goes great with Green Pepper Tartar Sauce (See Recipe).


Pepper Chile Asparagus

arrow Recipe:

    2 Bunches Of Fresh Asparagus With Tough Ends Trimmed, Cut In 1 Inch Pieces
    1½ Tbsp. Water
    1½ Tsp. Chili Powder
    ¼ C. Chopped Roasted Red Pepper
    ¾ Tsp. Garlic Powder
    2 Tbsp. Red Wine Vinegar

Pepper Chile Asparagus
+ Click Image To Enlarge.
Pepper Chile Asparagus.

arrow Directions:

    Spray large skillet with non-stick cooking spray. Cook asparagus and water for 5 minutes stirring often. Add chili powder, garlic powder and roasted red pepper; cook until the asparagus is tender/crisp (3-5 minutes). Remove from heat and add vinegar and stir until thoroughly coated.

    Servings: 4 servings.

Ginger Redeker Ginger Redeker
Click Image To Enlarge.
1/4 C. Chopped Roasted Red Pepper.
Photos By Gary Gardiner.


Pie Crust

arrow Recipe:

arrow Directions:

    Preheat oven to 350 degrees. Mix dry ingredients together. Gradually add in water until the mixture becomes a dry dough-not sticky! Add more or less water to achieve desired consistency. Spread evenly in pie pan. Take a fork and poke holes in pie crust to eliminate heat bubbles while baking. Bake for 10 minutes. Let cool.

    Servings: 1 pie crust (6 servings).

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Poppy Seed Dressing

arrow Recipe:

    ½ C. Chopped Scallions
    ¼ C. Splenda
    1 Tsp. Dijon Mustard
    1 Tsp. Lite Soy Sauce
    1/3 C. Flax Seed Oil
    1/3 C. Balsamic Vinegar
    1 Tbsp. Poppy Seeds

arrow Directions:

    Mix all ingredients in a food processor or blender. Blend the mixture for 10-15 seconds. Chill in refrigerator before serving.

    Servings: 6 servings.


Raspberry Cheesecake Parfait

arrow Recipe:

    1 12 Oz. Bag Of Frozen Raspberries
    1 C. Of Baking Splenda
    ½ C. Of Water
    4 Tbsp. Of Cornstarch
    2 ¼ C. Of Skim Milk
    2 Boxes Of Sugar-Free, Fat-Free Cheesecake Flavored Pudding
    ½ C. Baking Splenda
    1 Tsp. Of Vanilla Extract
    1 8 oz. Package Of Fat-Free Cream Cheese, Softened
    2 Scoops Of Beverly Vanilla Ultra Size

Raspberry Cheesecake Parfait
+ Click Image To Enlarge.
Raspberry Cheesecake Parfait.

arrow Directions:

    Combine the raspberries, Splenda, water and cornstarch in a medium sauce pan and cook on stove on med-high heat. Bring the mixture to a boil, stirring constantly until it starts to thicken. Set aside to cool.

    Mix the skim milk and the 2 boxes of pudding together. Beat on high with an electric mixer for 2 minutes. Add the Splenda, vanilla and the cream cheese to the pudding, while beating at a low speed. Mix thoroughly. Layer the raspberry filling and cheesecake filling in 4 martini glasses or other festive glasses. Garnish with fresh raspberries. Chill in refrigerator for 3 hours before serving.

    Servings: 8 servings.


Reese's Cheesecake Pie

arrow Recipe:

    2 ¼ C. Of Skim Milk
    2 Boxes Of Sugar-Free, Fat-Free Cheesecake Flavored Pudding
    ½ C. Baking Splenda
    1 Tsp. Of Vanilla Extract
    1 8 Oz. Package Of Fat Free Cream Cheese Softened
    2 Scoops Of Beverly Vanilla Ultra Size
    1 Package Of Russell Stover's Sugar-Free Peanut Butter Cups
    1 Reduced Fat Graham Cracker Ready Crust

Reese's Cheesecake Pie
+ Click Image To Enlarge.
Reese's Cheesecake Pie.

arrow Directions:

    Mix the skim milk and the 2 boxes of pudding together. Beat on high with an electric mixer for 2 minutes. Add the Splenda, vanilla and the cream cheese to the pudding, while beating at a low speed. Mix thoroughly. Add the protein powder and mix until creamy with the blender.

    Lastly chop up the peanut butter cups and stir them into the cheesecake mixture saving a little bit to sprinkle on top. Pour the cheesecake mixture into the reduced fat ready graham cracker crust. Sprinkle the remaining chopped peanut butter cups on top. Chill in refrigerator for 3 hours before serving.

    Servings: 8 slices.


Roasted Dill Potatoes

arrow Recipe:

    2 Tbs. Dry Mustard
    2 Tbsp. Fat Free Promise Butter Melted
    1 Tbsp. White Vinegar
    ½ Tsp. Dried Dill Weed
    ¼ Tsp. Black Pepper
    1 Lb. Red Potatoes, Quartered

Roasted Dill Potatoes
+ Click Image To Enlarge.
Roasted Dill Potatoes.

arrow Directions:

    Preheat oven to 450 degrees. Mix together all the ingredients except the potatoes. Once mixed, add the quartered potatoes making sure to toss thoroughly to coat the potatoes. Lay the potatoes out on a baking sheet sprayed with non stick cooking spray and roast for 25 - 30 minutes or until tender.


Roasted Rosemary Potatoes & Onions

arrow Recipe:

    2 Lbs. New Potatoes (Red, White, Or Yukon Gold), Scrubbed & Halved
    1 Lbs. Broiler Onions (Small, Round Onions Or You Can Use Cippolini Onions)
    ¼ C. Vegetable Stock Or Broth
    2 Tsp. Dried Rosemary
    1 Tsp. Black Pepper

Roasted Rosemary Potatoes & Onions
+ Click Image To Enlarge.
Roasted Rosemary Potatoes & Onions.

arrow Directions:

    Preheat oven to 400 degrees. In large bowl, mix together the potatoes, onion, rosemary, vegetable stock, and pepper. Spread the mixture in a single layer on a baking sheet that has been sprayed with non stick cooking spray. Bake until the potatoes and onions are golden brown and cooked all the way through, roughly about 40 minutes.

    Servings: 4-6 servings.


Roasted Zucchini & Squash

arrow Recipe:

    2 Zucchini
    2 Yellow Squash
    4 Tbsp. Fat-Free Promise Butter Or "I Can't Believe It's Not Butter" Spray
    4 Tbsp. Minced Green Onion
    Mrs. Dash Garlic Herb To Taste
    Black Pepper To Taste

Roasted Zucchini & Squash
+ Click Image To Enlarge.
Roasted Zucchini & Squash.

arrow Directions:

    This recipe makes 4 large servings of vegetables. For each serving, place ¼ of the zucchini and ¼ of the squash on a square of heavy duty aluminum foil and top with 1 Tbsp. fat free butter, 1 Tbsp. green onion, garlic herb Mrs. Dash, and pepper to taste.

    Wrap the foil tightly by rolling the ends of the foil completely together to seal the package. Place the foil package directly onto the grill set on med to high heat and grill 15 - 20 minutes or until the vegetables are tender.

    Servings: 4 servings.

A Collection Of Recipes For The Health Conscious Consumer: N-R.
gingerredeker@hotmail.com

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