These Recipes were submitted to Sugarbusters by readers through the website. They have not been tested or approved by the Authors, although they generally seem to fall within Sugarbusters guidelines. A brief review and commentary about some of them by one of the members of Sweetalk will be found at the end of the list. TRY THEM! Your comments to Sweetalk are encouraged. Thanks, Max.


Bill Guest, bill@magic.net

Applesauce Cake

  • 1/4 c cold pressed oil
  • 1 1/2 c frozen unsweetened apple juice concentrate, thawed
  • 3 lg. eggs whites
  • 1/2 c unsweetened applesauce
  • 1 t vanilla
  • 2 1/2 c whole wheat flour
  • 1 c quick cooking rolled oats
  • 3/4 t baking soda
  • 2 t baking powder
  • 1 t cinnamon
  • 1/2 t nutmeg
  • 1 c grated apples, peeled and cored (about 1 large apple)

Preheat oven to 375. Spray 9x13 cake pan with PAM.

Beat together oil, apple concentrate, and egg whites. Add applesauce and
vanilla, combine well.

Mix together flour, oats, soda, baking powder, cinnamon, and nutmeg; add to
the liquid mixture and beat. Add grated apple; stir until blended.

Pour into pan. Bake 25 to 30 minutes or until a wooden pick inserted in the
center comes out clean.

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Oatmeal Muffins

  • 1 c quick cooking rolled oats
  • 1 c whole wheat flour
  • 1 t baking powder
  • 1/2 t baking soda
  • 1 lg. egg white
  • 1/2 t vanilla
  • 1/2 t coconut extract
  • 1/4 c frozen unsweetened pineapple juice concentrate, thawed
  • 1/2 c frozen unsweetened apple juice concentrate, thawed
  • 1/2 c unsweetened crushed pineapple, drained
  • 1/2 c buttermilk

combine dry ingredients, stir well
combine the remaining ingredients and add them to the dry ingredients. stir
until just moistened.
spray muffin pans with PAM, fill tins two-thirds full.
bake at 400 for 15-20 minutes or until brown

Bill and/or Sue
Klamath Falls, OR

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firstname: Lala Ball
lastname: Cooper

dish: Yellow Squash and Sausage Bake

agree: yes

  • 2 pounds bulk sausage (I use hot)
  • 3-4 T. margarine/butter
  • 1 chopped onion
  • 2 stalks celery chopped
  • 1 chopped bell pepper
  • 6-8 small yellow or zucchini squash chopped
  • 1 can Hunt's "choice cut" tomatoes
  • Parmesan cheese

process: Brown sausage in a large skillet. Drain or wash and drain. If you wash,
cook out excess liquid. Add margarine, onion, celery, and bell pepper. Saute in
with the sausage. Add tomatoes. Cook to reduce the liquid to a minimum--leave
as little as possible. Add squash and cook only a couple of minutes stir fry style
(until it gets a little transparent in the middle). Do not overcook the squash.
Remove from heat. Add Parmesan and toss. Place in a baking dish. Sprinkle more
Parmesan on top. Cook an additional 30 minutes in a 325 degree oven.

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firstname: Lala Ball
lastname: Cooper

dish: No Roux Chicken Gumbo

agree: yes


  • 4-6 boneless, skinless chicken breasts (or about two pounds of chicken tenderloins)
  • 1 pound Bryan smoked sausage (or other with no sugar)
  • 2 chopped onions
  • 1 chopped bell pepper
  • 4 ribs chopped celery
  • chopped garlic to taste
  • Tony Chachere's Creole Seasoning
  • 2 large cans (the size of canned fruit juice) chicken broth
  • 1 can Rotel tomatoes--chopped
  • 2 cans Hunt's "Choice Cut" tomatoes
  • 1 pound chopped frozen okra (or fresh if available)
  • 2 stick margarine/butter

process: Saute the onion, bell pepper, celery, and garlic in the margarine in a large
sauce pot or Dutch oven. Add chicken, both cans of broth, and both kinds of tomatoes.
Cook until the chicken is done. Slice the sausage into thin pieces, cover with water,
and simmer in another pan 10 to 15 minutes. Drain sausage and set aside. When
the chicken is done, remove it from the liquid to cool. When cool enough to handle,
chop chicken into one-inch squares and return to liquid. Add the Tony's to taste
(when it's salty enough, it's seasoned enough) and the sausage. Bring to a good boil.
Turn off heat and add okra. Cover. Allow the okra to cook/heat in the hot liquid.
Do not boil the okra. Allow to cool. Serve as a soup or serve as a gumbo with a small
portion of cooked brown rice. Refrigerate or freeze.

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firstname: Bobbie
lastname: Gattuso

dish: Rice Pilaf
agree: yes


  • 1 Cup brown rice
  • 1 block butter
  • 1 cup onion, chopped
  • 1 large bell pepper, chopped
  • pimento
  • salt and pepper

process: Cook rice according to pkg. directions. Melt butter in saute pan.
Cook onion and bell pepper in butter. Add pimento and rice. Mix well adjust seasoning.

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firstname: Janet
lastname: Kirby

dish: Shrimp Fettucine

agree: yes


  • 2 onions, 2 pc. of green onions
  • 1 bell pepper
  • 2 stks celery, 1-1/2 blks. butter
  • 1 small skimmed pet milk, 1/2 lb.
  • Fettucine whole grain noodles
  • 1 tsp. parsley
  • 1- 1/2 - 2 lbs. shrimp or crawfish
  • 1 lb. Mexican Velveta & 1lb. regular velveta cheese,
  • 3 pc. garlic or garlic salt & Parmesan cheese
  • process: Saute onions, bell peppers, celery & green onions in butter until soft.
    Add parsley and shrimp let cook for 15 minutes. Add cheeses and pet milk.
    Cook another 15 minutes. Cook noodles until tender, drain. Mix with shrimp mixture.
    Put in casserole dish, sprinkle top with Parmesan cheese. Bake at 350 for 15 minutes.

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    firstname: Suzanne
    lastname: Casey

    dish: Pumpkin Pudding

    agree: yes


    Picked this one up from a diabetic website.

    • 2 small boxes of Jello vanilla pudding
    • 1 can of pumpkin
    • 3 cups of milk

    Mix Jello pudding and milk together. Mix in can of pumpkin quickly. Chill.

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    firstname: Linda
    lastname: Bustamante

    dish: Herb Lentil Soup

    agree: yes

    ingredients: Part 1

    • 1 cup dry lentils
    • 5 cups water
    • 1/4 tsp. oregano
    • 1/4 tsp. thyme
    • 1 tsp. salt (or to taste)

    Part 2

    • 1 onion or 3 green onions, chopped & sauteed
    • 1/4 cup chopped parsley
    • 1/4 cup olive oil

    process: * Mix ingredients of part one together in a covered sauce pan.Cook for 15 minutes.

    * Saute ingredients of part 2 in olive oil until wilted.

    * Combine the two parts.

    * Add 1 or 2 chopped tomatoes or a small can of whole tomatoes.

    * Boil all ingredients together for 45 minutes or until lentils are tender.


    Note: One can "Rotel" tomatoes may be substituted for a spicy herb lentil soup.

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    firstname: Robin
    lastname: Garrett

    dish: Pumpkin Soup

    agree: yes


    • 2 Tbsp. Butter
    • 1/4 c. Chopped Bell Pepper
    • 2 Tbsp. Chopped Onion
    • 1 Large Sprig Parsley
    • 1/8 Tsp. Thyme Leaves
    • 1 (8oz.) can "Rotel" Tomatoes
    • 1 (lb.) can Pumpkin
    • 2 C. Chicken Broth
    • 1/2 C. Milk
    • 1 Tsp. Salt

    process: * Melt butter in large saucepan. Add bell pepper, onion, parsley, thyme,
    and bay leaf. Cook 5 Minutes. Add tomatoes, pumpkin and chicken broth. Cover
    and simmer 30 minutes, stirring occasionally. Press mixture through food mill,
    wire strainer, or process in blender or food processor.

    *Stir milk into soup. Add salt and cook stirring frequently until mixture comes
    to a boil. Serve immediately. Serves 6


    *note: Even children love this. Great Thanksgiving dish. Tastes like tomato soup!

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    firstname: Kathleen
    lastname: Haley

    dish: Any Meat & Rice Casserole

    agree: yes


    • 1 lb hot pork sausage
    • 1 can French onion soup
    • 1 can beef broth
    • 3/4 cup brown rice
    • 1 8oz can mushrooms drained(I use stems & pieces)

    process: Brown & drain pork sausage. Combine the rest of the ingredients in
    a bowl. Cook in microwave about 40 min. or until the rice is cooked. Can also
    be baked in a regular oven until rice is done.

    I prefer hot pork sausage, but any meat can be substituted.

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    firstname: Amie
    lastname: Krake

    dish: Poppy seed Chicken

    agree: yes


    • 6 boneless skinless chicken breast
    • 1/2 stick of butter (optional)
    • 1 16 oz sour cream
    • 1/2 pint of whipping cream
    • 1 lb fresh mushrooms
    • 1 cup of artichoke heart (optional)
    • 1/2 cup of poppy seeds
    • salt & pepper to taste
    • 10 triscuts

    process: Season & Boil chicken in 4 quarts water with 1/2 stick of butter until tender.
    Save broth. In a casserole dish, tear chicken into bite size pieces. Cut up mushrooms
    and layer on top of chicken. If using, add artichokes at this time. Salt & pepper to taste.
    Sprinkle 1/4 cup of poppy seeds on top of this mixture.

    In a separate bowl, mix 1/4 cup of poppy seeds, sour cream, whipping cream & 1
    cup of broth. (Save rest of broth for other dishes). Spoon mixture on top of
    other ingredients.

    Break up triscuts on top of sauce in a thin layer. Add a few sprinkles of poppy seeds for color.

    Cover and bake at 350 for 45 minutes. Can be made the night before because
    it's even better the next day!

    Very rich dish. Serve on barley or over whole wheat spinach pasta.

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    firstname: Melody
    lastname: NoValue

    dish: Fish Chowder

    agree: yes


    • 2lbs fresh fish filets
    • 1 onion
    • 1 bell pepper
    • green onions
    • 2 pks philly cream cheese
    • 1 can cream of mushroom soup
    • 1 can evaporated milk
    • 2qts water

    Tonys Seasoning or red pepper, black pepper, salt, (to taste)

    process: Boil water, chopped onions, bell pepper, and fish until fish break up.
    Add evaporated milk, cream of mushroom soup, and cheese. Cook approximately
    30 min. add seasoning and green onions.

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    Valerie J Hesse, chefval@mindspring.com

    Mashed Sweet Potatoes


    • 4 large sweet potatoes (pick big heavy orange ones)
    • 2T butter or margarine, melted
    • 1/2 c. cream, half & half, or milk (approximately)
    • cinnamon
    • nutmeg
    • salt
    • white pepper


    Peel the sweet potatoes, and cube them. Put them in a bowl with a little
    bit of water (1/2 inch or so). Cover. Nuke until soft. Throw them in a
    food processor (water too, it's ok)... process until mush. Add the
    butter/margarine and the cream/half & half/milk until you get to the desired
    consistency (thick or creamy). Season with spices to taste. Woo-hoo! Just
    like pie.

    Sweets are also great baked, with a little butter and nutmeg on top.

    Best Wishes, Val.

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    Here is my recipe for Taco Casserole

    • 1 container grands whole wheat biscuits
    • ground beef
    • refried beans
    • taco seasoning
    • sour cream
    • green chilies
    • guacomole
    • salsa
    • black olives
    • cheese

    Bake wheat biscuits. Cut in half and line bottom of casserole dish with them. cook
    ground beef and taco seasoning. Stir in refried beans. Layer this mixture on top of
    biscuits. Layer sour cream, green chilies, guacamole,salsa, then cheese and black
    olives. Bake in oven at 350 for about half hour.

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    firstname: Mary
    lastname: Cochran

    dish: Mushroom Rice

    agree: yes


    • 1/2 stick of butter
    • 1 can reduced fat chicken broth
    • 1 cup of brown rice
    • 1 can of stems and pieces mushrooms (drained)

    process: Preheat oven at 350

    Heat on stove chicken broth, butter, and mushrooms until butter is completely melted.
    Spray a corning ware dish and put 1 cup of brown rice on bottom. Pour other ingredients
    over rice. Cover with lid and bake at 350 for 30 to 40 minutes.

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    firstname: Kim
    lastname: Benson

    dish: Pizza Dough for Bread maker

    agree: yes


    • 2/3 Cup Water
    • 1 1/2 Tbsp. Olive Oil
    • 1/2 tsp. Salt
    • 2 Cups Whole Wheat Flour
    • 1 1/2 tsp. Yeast
    • 1 Tbsp. Gluten
    • 1 Pinch Sweet-n-Low

    process: Put all ingredients into bread pan in order listed and set the dough cycle.
    When dough is finished, allow it to rest for 15 minutes. Roll with rolling pin as
    flat as possible (approx. 18"). Pinch edges over. Place on a greased pizza pan.
    Brush with olive oil. Poke several holes in dough with a fork. Top with ingredients
    of your choice (of course those allowed on Sugarbusters™). Bake in pre-heated 500
    degree oven 10-15 minutes or until the edges of the crust are crisp and toppings bubble.

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    firstname: Laurie
    lastname: Smat

    dish: Chick-Basmati Rice- Roger

    agree: yes


    • 4 Skinless Chicken Breast
    • 1 cup uncooked brown basmati rice
    • 2 cans cream of chicken soup
    • 1 can chicken broth
    • salt and pepper to taste

    process: 1. Mix rice, soup, and broth in large casserole dish.

    2. Arrange Chicken on top of rice mixture.

    3. Bake at 350 for about 1 hour(depending on the size of the chicken).
    Add water if rice seems to be drying out.

    Steam some broccoli and you have a complete meal!

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    firstname: Peggy
    lastname: O'Connell

    dish: Louisiana crayfish pasta dish

    agree: yes


    • 14 oz.Louisiana crayfish
    • 10 oz Louisiana Seasoning mix(onions,celery, green peppers, garlic)
    • 4 Tbsp. butter
    • 8 oz evaporated milk
    • 6 oz kraft pasteurized processes cheese with jalapenos
    • 8 oz whole wheat pasta

    process: saute La.seasoning mix in butter, add crawfish,saute until pink, add milk and cheese,

    cook over low heat until well blended and creamy. Serve over whole wheat pasta.

    Serves 2-3.

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    firstname: Catherine
    lastname: Woodburn

    dish: Zuchinni & Beef Lasagna

    agree: yes

    • ingredients:
    • Zuchinni
    • lean ground beef
    • onions
    • red pepper
    • salsa sauce
    • oregano
    • cottage cheese
    • shredded cheese of choice

    process: Place in layers like regular lasagna thinly sliced zuchinni, onions,
    cooked and drained lean ground beef, cottage cheese, red pepper and salsa
    sauce (with pecans or walnuts pureed in a blender) baked in covered dish at 375 for

    45 mins to 1 hr. Uncover and brown.

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    firstname: Janet
    lastname: Pace

    dish: Quick Lunch Idea

    agree: yes


    • 2 slices light Roman Meal bread
    • 1/2 ripe tomato
    • 4 T shredded cheddar cheese

    process: slice tomato thinly and place on bread. Top each piece with 2T shredded
    cheddar cheese. Broil until cheese bubbles and toast is golden brown.

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    ScandurroDM, scandurrodm@gw.arlaw.com

    A lot of people have asked, so here is my bread machine bread recipe. It makes a
    nice, hearty wheat bread which is good for sandwiches and even better for making
    "Texas" toast for breakfast and for serving with meals or dipping in olive oil. It
    is not the light, fluffy Bunny bread that some of you are looking for, but it's better
    than most bread machine recipes, and better than the dry and flavorless breads some
    N.O. bakeries are calling "Sugarbusters" bread.

    You can get all these ingredients at any health-food store, and at lots of good supermarkets.

    This makes a 1 1/2 pound loaf.

    • 11 oz. milk, room temperature
    • 2 T butter
    • 3 1/3 C stone-ground, whole wheat flour
    • 1 1/4 t salt
    • 1 T vital wheat gluten
    • 2 t yeast OR 1 1/2 t bread machine fast rising yeast
    • 2 T granulated fructose (optional, seems to help it rise more)

    1. Add milk & butter to pan

    2. Add all dry ingredients except yeast to pan. Do not stir. Tap pan to settle
    ingredients, then push into corners of pan and even out by hand.

    3. Make a small depression in middle of dry ingredients and put yeast in depression.
    Lock pan into bread machine.

    4. Set bread machine to "wheat" setting. Press "go."

    To make the bread a little fluffier, you can use 1 cup oats and 2 1/3 cups stone-ground
    whole wheat flour instead of the flour above. It changes the taste somewhat.


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    firstname: Christine
    lastname: Carlisle

    dish: Seashells

    agree: yes


    • 1 Cup Wheat pasta shells
    • 1 Green Pepper, chopped
    • 1 Onion, chopped
    • 1 lb. Ground Beef
    • 1 cup celery, chopped
    • 1 large can of diced tomatoes
    • Salt and Pepper to taste

    process: Brown ground beef with chopped onion, pepper and celery. Drain.While
    browning beef, cook pasta. Combine pasta, beef and veggies with the tomatoes
    in a large pot. Simmer for 15 minutes until heated through.

    Serves 4 Enjoy!

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    firstname: Tony
    lastname: Pickell

    dish: Chicken & artichoke casserole

    agree: yes


    • 1 whole chicken cut in pieces or 6 chicken breasts
    • 1 large jar of artichoke hearts in oil
    • 1 cup brown rice
    • 4 T soy sauce
    • 1 T hot chili oil
    • 1 bunch green onions chopped
    • 2 cans of chicken broth

    process: Combine all ingredients in a large casserole dish. Bake covered for 20-25 minutes
    Remove cover and cook until most of the liquid is absorbed.

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    Sharon Duke, Sharon.Duke@wsnelson.com

    Sugar-Free Fudge.

    • 1/4 cup margarine
    • 2 ounces unsweetened chocolate
    • 24 packets of Equal sweetener
    • 1 teaspoon vanilla extract
    • 1 package (8 ounces) cream cheese, softened
    • 1/2 cup chopped nuts


    Melt margarine over low heat. Add chocolate and stir just until melted. Remove from
    heat and stir in sweetener and vanilla. Combine chocolate mixture with cream cheese
    and beat until smooth. Stir in the nuts and spread mixture in a lightly greased 8-inch
    square pan.Refrigerate until firm. Cut into 1-inch squares. Store in refrigerator.

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    Patricia's chocolate


    • 2 1oz squares of "Bakers" unsweetened chocolate
    • 1 6oz can evaporated milk
    • 2 Tbsp of Butter 1 Tsp of Vanilla
    • 1 Tbsp of "Equal" (spoonable)

    process: Mix butter, chocolate, and milk in a saucepan. Cook and stir over a low heat until thick,
    Remove from heat. Add "Equal" and vanilla. Serve hot or cold.

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    firstname: Sue
    lastname: Hutchins

    dish: Spicy Winter Squash Cakes

    agree: yes


    • 1-1.5 cups cooked winter squash
    • 1/2 cup dry garbanzo beans, soaked overnight and cooked
    • 1/2 cup whole wheat flour
    • 1 1/2 tsps ground cumin
    • 1 1/2 tsps parsley flakes
    • 1/2 tsp salt
    • 1/2 tsps garlic granules
    • 1/4 tsp cayenne
    • 1 tsp olive oil

    process: Mix all ingredients well and form into patties on a cookie sheet. Bake at 375
    for 30-40 minutes. Good alone, or with cheese or peanut butter

    (I found this in a recipe book for backpackers. They are called Journey Cakes.
    They come out quite like veggie burgers)

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    firstname: Linda
    lastname: Cafiero

    dish: Turkey-Eggplant Casserole

    agree: yes


    • 1 1/4 pounds ground turkey
    • 1 onion chopped
    • 3 cloves garlic minced
    • 1 large (1 1/2 lbs.) eggplant cubed
    • 1 28 oz. can crushed tomatoes
    • 1 green bell pepper seeded and diced
    • 1 red bell pepper seeded and diced
    • 1 tsp. dried oregano

    1/8 cup Parmesan cheese

    process: 1. Preheat oven to 350 degrees. Spray 9"x13" baking dish with non-stick cooking spray.

    2. Spray large non-stick saucepan with non-stick cooking spray. Add turkey, onion and garlic.
    Cook, stirring as needed until turkey is browned and onion is soft (5-6 minutes.)

    3. Add eggplant, tomatoes, peppers and oregano. Bring to a boil, stirring as needed.

    4. Transfer mixture to baking dish. Baked, covered until vegetables are tender (45-50 minutes).

    5. Uncover, sprinkle with cheese and bake until cheese is lightly browned (about 15 minutes).

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    firstname: LONNA
    lastname: MARKEY

    dish: Jann's Veal

    agree: yes


    • whole wheat flour
    • fresh mushrooms
    • garlic
    • olive oil
    • butter
    • whole wheat thin spaghetti
    • red wine
    • veal (pounded and cut into 1 inch pieces)
    • salt and pepper to taste

    process: lightly coat veal pieces in flour pan. fry veal in olive oil, turn 1-2 times .remove
    when lightly browned. add small amount butter. add mushrooms and small amount of
    butter and some garlic to taste. simmer for a while and then return veal to pan. add about
    1/2 cup water and red wine (about 2 tsp) and simmer for about 15 min. ( stirring occ,).
    serve over whole wheat thin spaghetti

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    firstname: kelly
    lastname: clement

    dish: squash casserole

    agree: yes


    • 3-4 large yellow squash
    • salt & pepper
    • 1 1/2 cup of shredded provolone or mozzarella cheese
    • wheat bread crumbs
    • 1/2 onion,
    • 3 tablespoon lite margarine.

    process: slice squash into thin rounds, layer at bottom of large casserole dish , sprinkle lightly
    with salt and pepper, sprinkle with a little bread crumbs then next some chopped onion and then
    a thin layer of shredded cheese top with small amount of butter to moisten keep these layers
    going until about four layers formed. bake 350 degrees for 45 minutes to 1 hour. very good but
    serve with low fat meat.

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    firstname: Natalie
    lastname: Mason

    dish: Spaghetti & Italian Sausage

    agree: yes


    • 1# Whole Wheat Spaghetti cooked according to package directions
    • 1 1/2# Italian Sausage-cut in chunks
    • 1 med. onion, sliced
    • 1 med. bell pepper, sliced
    • 2 cloves garlic,minced
    • 2 ripe tomatoes, skinned & chopped
    • Parmesan cheese, optional
    • Parsley, optional

    process: Place 1/2 up water in saucepan, add onion, bell pepper, garlic and tomatoes, bring
    to a boil, add Italian sausage, simmer until liquid is reduced, vegetables are tender and sausage
    is cooked through. To serve, place spaghetti on platter, top with sausage mixture. Sprinkle with
    Parmesan cheese and parsley. Enjoy.

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    bread machine

    • 1 cup Water
    • 1 Tbsp. Butter
    • 1/2 tsp. Salt
    • 2 3/4 cups Whole wheat flour (stone ground)
    • 3 Tbsp. Vital Wheat Gluten
    • 1/3 cup Chopped Walnuts
    • 1 Tbsp. Dry Milk
    • 1 tsp. Active Dry Yeast


    Measure all ingredients and place in bread machine in the order listed above. Bake according
    to manufacturer's instructions using the whole wheat cycle. Makes a standard 1 lb. loaf.

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    firstname: Evelyn
    lastname: Roper

    dish: Walnut Spread on Pumpernickel

    agree: yes


    • 1pkg. cream cheese
    • 1/4c milk
    • 1/4c walnuts
    • sliced dark pumpernickel bread

    process: Mix cream cheese and milk in food-processor till combined. Add walnuts and
    process to desired coarseness. (I prefer a chunky, crunchy spread) Spread mixture on dark
    pumpernickel and slice into finger sandwiches.

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    firstname: Marcia
    lastname: Lala

    dish: Balsamic Chicken

    agree: yes


    • 6 6oz. pieces chicken (skinless, boneless, breast)
    • 1/2 cup Naturally Fresh Balsamic Vinaigrette Dressing
    • 2 T water

    process: Place chicken in glass baking dish. Spoon Balsamic Vinaigrette dressing over top.
    Add water around pieces of chicken. Cover with aluminum foil. Place in preheated 350 degree
    oven for 45-50 minutes. Serve with brown or wild rice.

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    jrhowick, jrhowick@worldnet.att.net

    Sugar-Free Fudge.

    • 1/4 cup margarine
    • 2 ounces unsweetened chocolate
    • 24 packets of Equal sweetener
    • 1 teaspoon vanilla extract
    • 1 package (8 ounces) cream cheese, softened
    • 1/2 cup chopped nuts

    Melt margarine over low heat. Add chocolate and stir just until melted. Remove from heat
    and stir in sweetener and vanilla. Combine chocolate mixture with cream cheese and beat
    until smooth. Stir in the nuts and spread mixture in a lightly greased 8-inch square pan.
    Refrigerate until firm. Cut into 1-inch squares. Store in refrigerator.

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    firstname: Laurie
    lastname: Uzee

    dish: Red Beans and Brown Rice

    agree: yes


    • One bag of red kidney beans
    • 1 cup of cubed ham for seasoning
    • 1 large white onion
    • 1 medium bell pepper
    • 5 large toes of garlic
    • 5 bay leaves,
    • pinch of cayenne pepper.

    process: In a fairly large pot cover beans with water, about 1 inch over beans. In a skillet
    lightly brown ham to lock in juices. Meanwhile bring beans to a rapid boil. Once water is
    boiling add all ingredients into pot and continue to boil at a rapid boil for at least 15-20
    minutes, then add more water and cook on low fire for at least 3-4 hours are until beans
    are nice and tender.(check periodically to make sure water is not all the way evaporated.
    If this happens add a little more water) If you smash the beans when starting to tender you
    will get a thicker gravy.

    To prepare Brown Rice, always add 2 3/4 cups of water to 1 cup rice. Bring water to boil,
    add rice and boil until water is almost completely dissolved. Once you reach this point,
    lower fire, cover and simmer for 5 minutes. Remove from fire uncover and fluff with
    fork allow rice to stand for 5 more minutes, cover with beans and serve

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    firstname: Donna
    lastname: Velasquez

    dish: Venison & Rice

    agree: yes


    • 2 boxes brown & wild rice
    • 4.5 oz success brand
    • 1 pound ground venison
    • 1 cup chopped onion
    • 1/2 cup chopped celery
    • 10 oz. frozen black eye peas, thawed
    • salt & pepper to taste
    • season with bay leaf.

    process: This is virtually the same as Sheila's pork & rice, & I tried it with venison- good!!!
    Prepare rice as directed on package. Add seasoning packets. In skillet over medium heat,
    put about 1 tbsp of canola oil and cook ground venison for about 8 minutes. Add chopped
    onion and celery and cook for another 5 minutes. Add the thawed black eye peas and bay
    leaf and allow to simmer for about 15 minutes. Stir once to get effect of bay leaf.
    After simmering, remove bay leaf. Add all of the above to the rice and serve at once.

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    firstname: Patricia
    lastname: Keifer

    dish: Cinnamon Garlic Chicken


    • 1 1/2- 2 lbs chicken
    • 1 Tbsp crushed garlic
    • 1/2 - 1 tsp cinnamon
    • 1/2 tsp pepper
    • 2 Tbsp olive oil
    • 1/3 cup vinegar

    process: In a 2 quart casserole mix the garlic, cinnamon, pepper, oil and vinegar together.
    Add in the chicken cover and cook for 1 hour at 375 degrees.

    I usually serve this with steamed broccoli.


    firstname: helen
    lastname: ball

    dish: Cheesecake Ice Cream

    agree: yes


    • 8 oz cream (or cottage) cheese
    • 8 envelopes Aspartame product (Equal, etc.)
    • 1-2 T lemon juice (taste after 1, then adjust)
    • 1 tsp vanilla

    1 cup half & half (if you want to cut fat, use any combination of skimmed evaporated
    milk and/or 1% or 2% milk)

    process: Blend all ingredients together until smooth. Chill for about 10 minutes, but
    don't let mixture "set up." Spoon into whatever type ice cream machine you use and
    follow instructions.

    A "Tip of the Hat" to DAK industries for this recipe. They're no longer in business,
    but when they were, this was published in one of their ice cream books. They included
    frozen dark cherries (for the "cherry topping" part), which - for obvious reasons - has
    been deleted from the Sugarbusters!™ version. Enjoy!

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    I have a great salad dressing recipe, but it is also an "Italian style"dressing. This recipe
    makes a lot, but it keeps in the refrigerator indefinitely.


    Sensation Salad Dressing


    • 1/2 pound finely ground Romano cheese
    • 1/2 pint canola oil
    • 1/2 pint olive oil
    • ( or you can use all olive oil)
    • Juice of 2 lemons
    • Juice of 3 cloves of garlic


    Shake all ingredients in a quart jar. Especially good with romaine and parsley.
    Salt and pepper greens as desired before adding dressing.

    S. Weishar, Galvez Louisiana

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    firstname: Joanne
    lastname: McConnon

    dish: Split Pea Soup

    agree: yes


    • 1 lb dried split peas
    • 1 1/2 cups pre-cut seasonings (onion, celery, etc.)
    • 1/2 lb low-fat ham or turkey ham, cut in small pieces
    • 1 large bay leaf
    • 1/2 - 1 tsp savory (the bean herb)
    • pinches of dried thyme, basil, dried parsley, dill and any other herb you like
    • salt (to taste)
    • fresh ground black pepper (to taste)
    • 1/4 tsp Kitchen Bouquet
    • 1 Tbsp Worcestershire sauce
    • 2 oz Bristol cream sherry (about 15 minutes before turning off the fire)


    process: Just put it all in the pot (except the sherry) and cook until peas are soft and
    can be mashed. Add sherry and cook another 15 minutes. Adjust salt, pepper, and herbs
    to suit individual taste.

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    firstname: J.J.
    lastname: FITZSIMONS


    agree: yes





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    Bernard M. Lousteau, blou1@linknet.net

    If anyone out there has had any success making sugarbuster bread in a bread machine,
    please send me the recipe. Thanks, Jackie

    Dear Jackie,I heat a cup and a 1/4 of water in the microwave to 100 degrees and put it
    in the bottom of the bread machine pan and then dissolve a packet of bread machine yeast
    (or 2 1/4 tsp. of the jar yeast) in the water and let it sit for 5-10 min. I then add a tsp
    of sugar, a tsp of salt, 1 tablespoon of wheat gluten (found at the health food store,)
    two tablespoons of olive oil and 2 1/2 cups of whole wheat flour and then start the cycle.
    This is after many failed attempts. The machine directions tell you to put the yeast on top
    of all the other ingredients but the bread would rise and then fall. I've tried using fructose,
    rye flour, whole oats, etc but always the dough would rise and fall or wouldn't rise enough.
    I finally got the above to work consistently so now I plan on trying the fructose instead of
    the sugar and substituting rye, etc for some of the whole wheat. Hopefully I'll get more of

    a mixed grain recipe to work.


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    firstname: SINA
    lastname: TESTA

    dish: Meatless Sloppy Joe's

    agree: yes


    • onions, sliced thin
    • mushrooms, sliced
    • zucchini, sliced into matchsticks
    • yellow squash, same as zucchini
    • optional: eggplant, gr. pepper, yellow pepper
    • 2 cans of tomato paste (the ones I bought had
    • 1 gram of sugar - each can)

    process: Steam all the vegetables. Saute in a skillet

    sprayed with a non-stick. Season as you prefer.

    Do this until all veggies are sauteed. (Do this in thirds - it's a lot). Put in large pot,
    mix together and add the tomato paste. It might need a little water. Please let me
    know if this is O.K. I also eat this with 2 Wonder lite rolls. They are white rolls.
    You can also add rice or macaroni.

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    firstname: Elaine
    lastname: Chester

    dish: Creamy Fruity Cups-Sugar free

    agree: yes


    • 1 Cup Crystal Light
    • 1 Small Pkg. Sugar free gelatin
    • 1 Cup Sour Cream

    process: Microwave Crystal Light to boiling; add and dissolve gelatin. ,Cool slightly.
    Add sour cream. Chill till set.



    firstname: Darlene
    lastname: Abbott

    dish: Chad's Lasagna

    agree: yes


    • 2 cans tomatoes, canned (diced, no sugar)
    • 2 cans tomato sauce
    • 1 can tomato paste
    • 2 lbs. ground chuck
    • 1 lb. mozzarella cheese, grated
    • 8 oz. pkg. whole wheat lasagna
    • 1 bell pepper, diced
    • 1 lg. onion, diced
    • 1 T. garlic, minced
    • 1 T. garlic powder
    • 2 T. parsley flakes
    • 1 t. pepper
    • Tony Chachere's seasoning
    • 1 t. salt
    • 1 (12 oz.) carton cottage cheese
    • 1 T. basil
    • 1 t. celery flakes
    • 1 t. thyme
    • 1 t. Italian seasoning

    process: Brown ground beef. Drain well. Add onions and peppers and continue to simmer,
    while adding diced tomatoes, tomato sauce, tomato paste, garlic, parsley flakes, pepper, Tony
    Chachere's, salt, basil, celery flakes, thyme, and Italian seasoning.Let all simmer, 30 min. at
    least. Cook whole wheat lasagna(I get mine from a local Winn Dixie - Hodgson Mill is the brand),
    according to pkg. directions. Place half the noodles in 13x9x2 in. baking dish. Spread half
    the meat mixture over the noodles. Add the cottage cheese, spreading over meat. Add 1/2 the
    mozzarella cheese. Repeat layers. Cover with aluminum foil and bake at 375 degrees for 30 minutes.

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    firstname: Phyllis
    lastname: Dugas

    dish: Mashed Sweet Potatoes

    agree: yes


    • 5 sweet potatoes
    • 2 tablespoons of margarine
    • 1 package of equal
    • skim milk

    process: Peel and boil sliced sweet potatoes until tender. Drain water and place in mixing
    bowl. Add a spoon full of margarine and mix on high. Add milk bit bby bit until creamy.
    Add one package of equal and mix.

    Serve steaming hot.

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    firstname: TARA
    lastname: Urquhart

    dish: Artichoke soup

    agree: yes


    • 1- can of artichokes
    • 1- tube of Kraft garlic cheese
    • 1- can of cream of mushroom soup
    • 1- small onion chopped
    • 1- tbsp of butter
    • 1- 4oz. can of sliced mushrooms
    • Milk

    process: Melt butter in dutch oven. Finely chop onions and saute in butter until transparent.
    While that is cooking drain artichokes and SAVEjuices. Cut artichokes into bite size peices.
    Add artichokes and drained mushrooms to onions. Cook briefly . Add garlic cheese and
    artichoke juices and cook until cheese is melted. When cheese is melted add the cream of
    mushroom soup. Cook until well blended. Add milk until it is the consistency that you like .
    Heat until warm.


    hint: the cheese is very strong . You may want to taste after you add the milk .
    Before the milk the soup will be very thick . I usually add at least 1 or 2 cups of
    milk to the mixture.

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    firstname: Kirk
    lastname: Cheramie

    dish: Kirk's Brisket Vegetable Soup

    agree: yes


    • 1 whole beef brisket (trimmed)
    • several whole bay leaves
    • 1/2 cup Lea & Perrins
    • 1 can tomato paste
    • 2 cans tomato sauce
    • 1/4 cup peanut oil
    • 3 large yellow onions (diced)
    • 2 large green peppers (diced)
    • 5-6 stalks celery with leaves attached (diced)
    • 1 head of cabbage (cut into two inch squares)
    • 1 lb fresh green beans (cut as desired)
    • 1 can baby lima beans
    • 1 can whole red beans
    • 2 cans petite pois
    • 1 can navy beans
    • salt
    • pepper


    process: 1. Bake brisket (whole) in covered pan at 350 degrees for 4 hours with 6 cups
    of water, bay leaves (on top of meat and in water), red wine vinegar, Lea & Perrins, salt and pepper.

    2. Once meat is cooked, remove meat (reserve stock) and cut into 2 to 3 inch pieces and set
    aside. Remove oil from stock and reserve stock.

    3. Saute onions, peppers and celery in peanut oil.

    Once mixture is slightly browned, add tomato paste and saute for 10 minutes,
    stirring frequently to avoid scorching.

    4. Place brisket, stock and saute mixture in large soup pot. Add enough water
    to cover entire contents and bring to a boil. Add remaining ingredients, adding
    water as needed to cover entire mixture.

    5. Bring to a full boil and then reduce to a slow boil for approximately 1/2 hour.
    Take off heat and skim any remaining oil. Serve with home made, stone ground
    whole wheat or grain bread, toasted and buttered (for dipping).

    Hint: The soup is better the next day after it has been refrigerated. Congealed fat
    is easier to remove, and spices have a chance to have a romantic affair overnight.

    Serves 10 to 15 anglo saxons or 5 cajuns as a main course.

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    firstname: Christine
    lastname: Perniciaro

    agree: yes


    • Sweet potatoes
    • Seafood boil liquid

    process: Cut sweet potatoes into quartets, slices, etc. and boil in the appropriate
    amount of seafood boil liquid seasoning. After they are boiled, drain and enjoy.

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    firstname: Joan
    lastname: Nesbitt

    dish: Pizza Dough

    agree: yes


    • 1 packet fast-rising yeast
    • 1 cup warm water
    • 2 Tbsp olive oil
    • 1 tsp salt
    • 2.5 cups stone ground whole wheat flour

    process: Dissolve yeast in water, stir, and wait five minutes. Add oil and salt, then
    flour (a little at a time) and mix until dough forms. Cover with dishtowel and put in
    warm place for 10-15 minutes. Roll dough out onto pizza pan or stone, add your
    favorite toppings (I recommend Hunt's no sugar added spaghetti sauce, mushrooms,
    mozzarella, cheddar, and feta cheeses, and a sprinkle of crushed red pepper and
    Italian seasoning), then bake at 450 degrees for 20 minutes. It's wonderful!

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    Hot Barbecue Sauce

    • 2 Tbsp butter
    • 1 medium onion, chopped
    • 1 clove garlic, minced
    • 1/4 cup tomato sauce
    • 2 Tbsp wine vinegar
    • 1/4-1/2 tsp Tabasco sauce
    • 3 packets sugar substitute (or to taste)
    • 1 tsp salt
    • 1 tsp dry mustard
    • 1/4 cup water


    Melt butter in saucepan. Saute onion and garlic until golden. Add remaining
    ingredients and bring to boil. Store in covered jar and refrigerate.

    Makes 20 Tbsp of sauce

    Total grams 11.5

    Grams per Tbsp 0.6

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    Betty Hilton, bhilton@mo-net.com

    Pizza Dough

    • 1 packet fast-rising yeast
    • 1 cup warm water
    • 2 Tbsp olive oil
    • 1 tsp salt
    • 1 tsp sugar
    • 2.5 cups stone ground whole wheat flour


    Dissolve yeast in warm water, stir, and wait five minutes. Add oil, salt and sugar.
    Stir in flour, a little at a time. Cover bowl with dishtowel and put in warm place for
    10-15 minutes. Then roll dough out onto pizza pan or stone, add your favorite toppings,
    and bake at 450 degrees for 20 minutes. (This recipe makes enough dough for one
    12"-15" pizza, and can be easily doubled to make two at a time.) Dough can be frozen
    for weeks, and thawed 2-3 hours before you wish to use it

    Before Sugar Busters, I used to make homemade pizza all the time. I finally found
    a health food store in my area that had stone ground whole wheat flour, so I decided to
    have a pizza party for friends this weekend. I made three regular pizzas and one pizza
    with stone ground wheat and Hunt's no sugar added tomato sauce. My friends liked
    my Sugar Busters pizza best!

    I realize the recipe calls for 1 tsp of sugar, but I figured spread out over a 15" pizza, it
    was no big deal (especially if you only eat a couple of slices). You could experiment
    with leaving out the sugar and see if it affects the texture.

    Since the authors recommend carbs in moderation, I probably won't eat pizza very often,
    even with this recipe. And next time I make it, I'm going to leave out the sugar to see
    how it does. But it's nice to know I have a tasty alternative for those times I'm craving pizza.

    Joan Nesbitt



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    firstname: Althea
    lastname: Kingsmill

    dish: Patrick's Lasagna

    agree: yes


    • 1.5 lbs Italian Sausage (Ask butcher to take out of the casing)
    • 1.5 lbs Ground Meat
    • 1 box Hodgson Mills Whole Wheat Lasagna Noodles
    • Shredded Mozzarella Cheese
    • Sliced Mozzarella Cheese
    • Parmesan Cheese (grated)
    • Romano Cheese (grated)

    process: METHOD:

    * Boil noodles as per package instructions.

    * Combine Italian sausage and ground meat in large pan to cook. Cook well,
    tending the meat frequently.

    * In a lasagna dish, start the layering process with a layer of meat. Use Parmesan
    and Romano to season, layer of shredded mozzarella cheese and cover with noodles.
    Continue this process until the dish is full. We have found that alternating the direction
    of the noodles each layer is the best way to create this dish.

    * On top layer cover with Sliced Mozzarella Cheese directly on top of seasoned meat.

    * Bake in 375 degree oven until dish is bubbly and top layer of cheese is a nice brown color.


    No seasoning is necessary, as the Italian sausage adds all the flavor that is needed!

    This dish can be prepared and frozen for cooking at a later date ... It is still just as yummy.

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    byront@ix.netcom.com -

    firstname: Lorrie
    lastname: Toups

    dish: Easy Green Beans

    agree: yes


    • 1 pound round steak cut into serving pieces
    • 1 tablespoon canola or peanut oil
    • 1 large onion chopped (1cup)
    • 1/4 cup unsweetened tomato sauce
    • 1 table spoon balsamic vinaigrette dressing
    • 1 teaspoons bell pepper flakes
    • 1 teaspoon instant beef bouillon
    • 1 teaspoon salt
    • 1/2 teaspoon dried marjoram leaves
    • 1/4 teaspoon pepper
    • 1 package (10 oz) frozen green beans or
    • 3 cans or equivalent fresh green beans
    • 2 cups water
    • 1 pkg equal

    process: Put all except equal in crook pot in morning before work. Cook on low
    all day. Just before serving add equal.

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    firstname: Sheila
    lastname: Diodene

    dish: Eggplant Parmesan

    agree: yes


    • 1 medium eggplant
    • 2 Tbsp. olive oil
    • 1/4 cup Parmesan cheese
    • 5 or 6 slices of low fat mozzarella cheese
    • 1 can Hunts Herb&Garlic spaghetti sauce
    • Pam

    process: Peel and vertically slice eggplant into 5 or 6 pieces. In large skillet fry eggplant
    in olive oil until slightly brown on each side. Place eggplant on baking sheet lightly
    sprayed with Pam. Spoon about 2 Tbsp. of sauce on eggplant, sprinkle with Parmesan
    cheese and place slice of mozzarella cheese on top. Bake for about 20 min. (until cheese is melted).

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    firstname: Deborah
    lastname: Dorgan

    dish: Braised Chicken


    • 1/2 cup chicken stock
    • 2 whole chicken breasts, spilt and skin removed
    • 1 medium onion finely chopped
    • 2-3 cloves garlic, minced or mashed
    • 1/4 cup dried tomatoes, cut into medium pieces
    • 1 cup sliced mushrooms
    • 1/2 green or red bell pepper, finely chopped
    • 1 tsp. dry mustard
    • 1 tsp. dried basil leaves or oregano
    • 1/4 cup dry white wine

    process: Heat 2 tbsp. stock in a nonstick skillet or lightly coat pan with nonstick spray.
    Brown chicken and set aside. In the same pan, cook onion, garlic, dried tomatoes and
    mushrooms until onion is golden; add pepper and stir-fry 3 to 4 minutes. Add seasonings,
    white wine and remaining chicken stock. Return chicken with its juice to pan. Cover pan and
    cook until chicken is cooked through, 20 to 30 minutes.

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    PATRICIA CUMMINS, pcummins@bellsouth.net

    BBQ Sauce

    Here's a recipe from a lo-carb cookbook that I have:

    • 2 tbsp butter
    • 1 medium onion, chopped
    • 1 clove garlic, minced
    • 1/4 cup tomato sauce
    • 2 tbsp wine vinegar
    • 1/4-1/2 tsp Tabasco sauce
    • 3 packets sugar substitute (or to taste)
    • 1 tsp salt
    • 1 tsp dry mustard
    • 1/4 cup water


    Melt butter in saucepan. Saute onion and garlic. Add remaining ingredients and bring
    to boil. Store in covered jar and refrigerate.

    Total Grams 11.5

    Grams per tbsp. 0.6

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    firstname: Toni
    lastname: Hollis

    dish: Toni's Cajun Seafood Gumbo

    agree: yes


    • 5-7 tablespoons vegetable oil
    • 2 lbs. fresh okra or 2 pkgs.(10 oz.) frozen okra
    • 1 lb ham steak
    • 2 cups of chopped onion
    • 3/4 cup chopped green pepper
    • 1/2 cup chopped celery
    • 2 tablespoons minced garlic
    • 8 cups of water
    • 1 1/2 tsp. white vinegar
    • 1 cup canned, drained, chopped tomatoes
    • 2 lbs. shrimp, peeled and deveined
    • 1 lb lump crabmeat
    • Seasoning to taste


    process: Heat 3 tablespoons of vegetable oil in large Dutch oven over medium heat. Add okra,
    thawed, sliced thin. Cook, stirring frequently until lightly brown, 20 -25 minutes. Add 1 1/2 teaspoons
    white vinegar and cook 10 minutes more. Transfer okra to bowl and set aside. Heat 2 tablespoons
    oil in same pot over medium-high heat. Add 1 lb. ham steak, diced, and cook until brown
    7-10 minutes. Transfer ham with slotted spoon to bowl with okra. Add 2 cups chopped onion,
    3/4 cup chopped green pepper, 1/2 cup chopped celery and 2 tablespoons minced garlic to pot.
    (May need to add additional oil if seasoning sticks to pot) Cook seasoning until just tender,
    10 minutes. Add 8 cups water, cooked okra, ham, and 1 cup canned, drained, chopped tomatoes
    to Dutch oven. Bring to boil; cover and simmer over low heat for 1 hour. Add 2 lbs. of shrimp
    and cook 10 minutes. Add 1 lb. lump crabmeat. Season with salt, pepper and hot sauce and cook
    until heated through. Can be served without rice or over brown rice. Makes 15 cups.

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    Elle, ElleD@earthlink.net

    Great Pizza Dough

    • two 12" thin or one 14" thick
    • 4 1/2 cups unbleached sifted white all purpose flour
    • 1 Tsp salt
    • 4 Tbsp olive oil
    • 2 pkgs dry yeast
    • 1 1/2 cups warm water (110 degrees)
    • 2 Tsp light brown sugar
    • sprinkling of corn meal


    In small bowl, 1/2 c warm water, sugar, yeast and leave 5 mins. Sift flour, salt. Add oil
    and 1 cup water. Add yeast mixture. Knead until elastic and stays together in a ball. Put into
    bowl oiled with olive oil, turn once to coat the dough, cover with clean towel and let rise
    1 1/2 hours in a closet.

    Preheat oven to 500 degrees. Sprinkle corn meal in pizza pan or on pizza board. Roll dough
    and put in pan or on board. Add desired toppings. Bake on bottom rack 10-15 mins.

    Cooking on a pizza stone is far superior to a pizza pan. Heat the stone while heating the oven
    and use the board (remember the corn meal for easier sliding) to slide the pizza gently onto the stone.

    Helpful Hint

    When slicing or dicing onions, start cutting from the top (NOT the root end) to reduce tears.

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    firstname: Margaret lastname: Brewer

    dish: Curried Shrimp and Rice


    • 1/2 t. vegetable oil
    • 1 lb. medium size peeled shrimp
    • 1 1/2 t. curry powder
    • 1/2 cup low sodium chicken broth
    • 1 (16 oz. bag frozen broccoli, cauliflower & carrots)
    • 3/4 cup uncooked brown rice, 1/4 t. salt
    • 1 lb. medium size fresh peeled shrimp

    process: Heat 1/2 t. oil in non stick skillet over med.-high heat. Add shrimp & curry powder,
    and stir-fry 3 min. Remove shrimp from skillet & set aside. Add chicken broth & veg. to
    skillet; bring to a boil & cook 1 min. Stir in rice and salt; place shrimp on top of rice mixture.
    Cook 15 min. on low heat. Remove from heat and let stand, covered 6 min. until liquid is
    absorbed. Yield 4 servings (serving size 1 1/2 cups) 233 calories a serving.

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    Rick Winkler, winkler@communique.net

    What you need:

    Pizza pan or pizza stone (I found that the pan method makes a soggier crust)


    • 1/2 medium onion chopped finely
    • As much minced garlic as you like
    • 1 14 oz. can of Italian plum tomatoes
    • 2 Tbsp. olive oil
    • Salt and pepper to taste
    • Herbs (oregano, basil and parsley) to taste

    (I am sorry that I don't measure spices or herbs but keep adding more until I say to
    myself that if I add more, I will ruin it.

    Saute onions and garlic in the olive oil in an a sauce pan until tender. Add the can of
    tomatoes, juice and all and simmer until the tomato breaks up easily with a fork ( 1 hr. +/-).
    Add the seasonings an herbs. Let cool. I have tried processing the sauce in a food mill or
    Cuisinart, but I prefer a chunkier style sauce for pizza.



    • 3 cups whole wheat flour
    • 1 1/2 tsp. salt
    • 1 1/2 Tbsp. wheat gluten (optional)
    • 6 oz.water
    • 1 package active dry yeast (I use bulk active dry yeast and measure 1/2tsp.) Check
      the directions on the package. If it calls for 6 cups of flour per package, use only
      1/2 package or double the recipe.
    • 1 Tbsp. olive oil

    Dissolve the yeast in warm (100 - 110 degree F.) water. Mix well the flour and salt (and
    wheat gluten if you choose to use it) in a bowl. Add the yeast and water and mix into a
    dough. Add the olive oil. Knead until you have a smooth dough. Place the dough into a
    lightly oiled bowl and cover until doubled in size. Roll the dough into a flat circle and top
    with sauce, cheese and toppings. Bake in a preheated 450 - 500 degree F. oven for
    10+/- minutes. It is done when the melted cheese starts to turn a light brown.

    Note: I like to mix the dough in a food processer. Dissolve the yeast in 2 oz. warm water.
    Have 4 oz. of ice water and 1 Tbsp. olive oil handy. Add the flour, salt and gluten to the
    bowl with the steel blade. Turn the machine on. Pour the yeast and water mixture through
    the pouring spout. Pour in the ice water through the spout. Immediately add the olive oil
    through the spout. When combined and the dough forms a ball, turn the machine off and
    feel the dough. If the dough feels dry, add a Tbsp. of cold water. If the dough feels too wet
    and sticky, add a heaping Tbsp. of flour. The dough should form a ball and have some
    stickiness but not be a gooey mass. Turn the machine on and continue to run for 1 min..
    Stop the machine, take the dough out, and knead by hand for 5 - 10 sec. to redistribute the
    warm parts of the dough. Place the dough back into the machine and let run for 1 more min.
    The reason for the warm and ice water is that you need warm water to activate the yeast,
    but adding ice water lets you knead the dough in the food processor longer to develop
    the gluten longer without the dough getting too hot in the machine.

    Note 2: Once the dough has risen the first time, you can punch it down for a second rising
    (recommended but not necessary), or you can punch it down and put it covered container
    in the refrigerator until the next day. If you refrigerate the dough, let it come to room temperature
    before you roll it out.

    Have fun,

    Rick Winkler

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    dish: Veggie Medley

    agree: no


    • Fresh asparagus
    • zucinni
    • yellow squash
    • mushrooms
    • cherry tomatoes
    • red onion
    • bell pepper

    Marinate: 1/4 cup veg oil, 3 Tbsp lemon juice, 1 tsp Italian seasoning,
    1/2 tsps salt, 1/4 tsps pepper, 2 cloves garlic.

    process: Place all items and marinade in sealed bag, turning every
    30 minutes for up to 6 hours. Grill or saute, UM GOOD !!!

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    firstname: MARTY J.
    lastname: CHABERT


    agree: yes


    • 2 Tbsp. TONYS SEASONING,
    • 2 Tbsp. LITE SOY SAUCE
    • 2 Tbsp. OLIVE OIL




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    firstname: Sylvia
    lastname: Marchese

    dish: Brown Rice w/Onions

    agree: yes


    • 4 cups cooked (steamed) brown rice, salted to taste
    • 1 large or 2 medium onions, chopped
    • 3 tablespoons sun dried tomatoes
    • 1 rounded teaspoon of minced garlic*
    • 1/8-1/4 cup extra virgin olive oil**

    process: Heat olive oil in large frying pan. Saute' onions and sun dried tomatoes
    until onions start to become clear. Add garlic and continue cooking until tender.
    Add cooked rice and mix well.

    * Garlic could be omitted, or add as much as you like.
    ** Add more or less olive, as needed, to saute onions.

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    firstname: colleen
    lastname: perkins

    dish: c's strawberry smoothie

    agree: yes


    • 3 scoops no sugar added vanilla ice cream
    • 1/2 cup low fat milk
    • 1 cup strawberries
    • 2 T. equal spoonful
    • 1/4 t. almond extract

    process: combine all ingredients in blender, process in high until smooth.

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    firstname: Jill
    lastname: Salmon

    dish: Taco Salad

    agree: yes


    • 1/2 lb ground round
    • 1 cup chopped onion
    • 2 tsp chili powder
    • 1 tsp ground cumin
    • 1 15 oz can black beans, rinsed and drained
    • 2 Tbsp white wine vinegar
    • 1 Tbsp lime juice
    • 1 tsp chili powder
    • 1 tsp vegetable oil
    • 1/4 tsp salt
    • 1/4 tsp pepper
    • Romaine lettuce
    • 1 cup shredded Cheddar cheese
    • 1 cup diced tomato
    • Ripe olives
    • Sour cream
    • Avocado

    process: Brown ground meat and onions. Stir in chili powder, cumin and beans;
    cook until thoroughly heated. Set aside.

    Combine vinegar and next 5 ingredients; cover and shake vigorously.

    Combine lettuce and vinaigrette. Divide lettuce among 4 plates. Spoon meat mixture
    over lettuce. Top with cheese, tomato, olives, avocado and sour cream.

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    firstname: Sylvia
    lastname: Marchese

    dish: Mashed Sweet Potatoes

    agree: yes


    • Sweet Potatoes
    • Butter or Margarine
    • Salt/Pepper to taste
    • Small amount of Pet Milk

    process: Peel and steam sweet potatoes until soft.

    Add butter and salt & pepper (I use Tony's seasoning) and mash like regular potatoes.

    If not to your liking, add a small amount of Pet milk. Delicious!

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    firstname: AMBER
    lastname: DELANEY


    agree: yes


    • 2 CUPS MILK
    • 4-5 ICE CUBES


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    firstname: Amy K
    lastname: Cyrex

    dish: mousse stuff

    agree: yes

    ingredients: l

    • large box sugar free chocolate jello pudding mix
    • 1 block cream cheese
    • 1 cup water
    • 1 cup whole cream
    • 1tsp vanilla

    process: Put all above in a blender or food processor. Blend till creamy. Great low carb
    mousse. I believe it is on the diet. I love it and so does my boyfriend and he is not
    into eating healthy! ANy kind of sugar free jello pudding mix will work. Banana and
    Vanilla work well too!

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    firstname: Joni
    lastname: Williamson

    dish: Apple Crisp

    agree: yes


    • 2 c. Oat Flour and 2/3 c.butter flavor Crisco for crust
    • 8-10 Granny Smith Apples, peeled, cored & pared
    • 1/2 c. Sugar Twin and 1 t. Cinnamon mixture
    • 2-4 T. Butter, sliced thinly

    process: Mix flour and Crisco as you would for a pie crust, mixing thoroughly. Press
    1/2 into pie plate for crust. Keep other half for top. Peel and cut up apples and place into
    crust, sprinkling with Sugar Twin/cinnamon mixture and dotting with thin slices of butter
    at each layer. Keep layering until pan is full. Pat out remaining crust mixture and place
    over pie. Bake at 350 degrees about 1-1/2 hours, or until browned. Delicious by itself,
    or topped with sugarless ice cream.

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    firstname: Debbie
    lastname: Tullos

    dish: Crayfish Etouffee

    agree: yes


    • 1 lb. crayfish tails
    • 1 onion (chopped)
    • 3 pods garlic (minced)
    • 1/4 c sweet yellow or red pepper
    • 1/8 - 1/4 C Peanut oil
    • Tony Chacheries Seasoning to taste
    • 1/4 C. Whole Wheat Flour
    • 1/2 t basil
    • 1/4 t black pepper.
    • water


    process: Split open package of crayfish and leaving crayfish in the bag, season with
    Tony's Seasoning. Make a roux.(Heat oil in iron pot or large heavy skillet. Add flour
    and stir until dark brown) Add onions, garlic and sweet pepper and cook until wilted.
    Add crayfish, stir well, add all other ingredients and put enough water to make gravy.
    Do not make too thin. Bring to boil, then cook on low heat approximately 10 minutes
    until crayfish are done. Serve over brown rice.

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    firstname: CHRISTY
    lastname: DELGADO


    agree: yes


    • 2-3 CUPS OF half and half



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    firstname: Miguel
    lastname: Delgado

    dish: snack

    agree: yes


    Pepperidge Farm hearty Wheat crackers and philadelphia cream cheese or slices of
    colby and Monterrey Jack. May also use more flavor with cheese such as Jalapeno cheese.


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    firstname: Nell

    lastname: Hunt

    dish: Fresh Pasta Sauce

    agree: yes


    • 1/2 C. chopped bell pepper
    • 1/2 C. chopped celery
    • 1/2 C. chopped onion
    • 1/4 C. chopped green onion
    • 2 large tomatoes, chopped(peeled if desired)
    • 2 tsps olive oil
    • 1/2 tsp minced garlic
    • 1/2 tsp seasoned salt
    • 1/2 tsp Italian herb seasoning
    • 1/4 tsp pepper

    process: In a non-stick skillet, saute bell pepper, onions, celery till bite tender. Add minced
    garlic tomatoes and the seasonings. Heat through and serve over whole wheat spaghetti or brown rice.

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    firstname: Sandy
    lastname: Trussell

    dish: Chili Spiced Bean Salad

    agree: yes


    • 1 can (16 oz. each):
    • red kidney beans (not creamy style)
    • black beans
    • pinto beans
    • garbanzo beans
    • 1 thinly sliced celery rib
    • 5 thinly sliced green onions, including tops
    • 1/4 c. chopped parsley
    • 1 4oz. can sliced green chilies

    Chili dressing:

    • 1/3 cup extra virgin olive oil
    • 1/4 cup red wine vinegar
    • 4 cloves garlic (minced)
    • 1 tsp. chili powder
    • 1 tsp. Italian seasoning
    • 1 tsp. ground cumin
    • dash of pepper

    process: Blend chili dressing together and place on side. Rinse and drain each can of beans
    with cold water. Place in bowl large and add other the rest of the ingredients. Then pour
    chili dressing over bean mixture and marinate at least 4 hours before serving. Cover tightly.
    The longer you wait, the better it tastes!

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    firstname: Sandra

    lastname: Salmen

    dish: Covington Mix

    agree: yes


    • 1/2 lb of almonds
    • 1/2 lb of pumpkin seeds
    • 1/2 lb of Bread shops Fruit Sweetened Granola

    process: This is a great snack between meals or treat it as a trail mix.

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    firstname: Judy
    lastname: Henneberger

    dish: Taco Soup

    agree: yes


    • 1 pound ground beef
    • chopped onions
    • 1 can kidney beans
    • 1 can pinto beans
    • 1 can black beans
    • 2 cans stewed tomatoes
    • 1 can Rote Tomatoes
    • 1 package Ranch Dressing
    • 1 package Taco Seasoning
    • 1 1/2 cups of water

    process: Brown lean ground beef with onions

    Add all the ingredients and simmer for 45 minutes

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    Brief Review:

    By Helen Ball,bolita, bolita@express-news.net

    TACO SOUP: Unsure. Although there's no carb and no sugar listed in the Nutrition Facts
    on the Ranch Dressing package, the #1 ingredient is maltodextrin.

    COVINGTON MIX: Holy Cow! Is granola "legal." It's usually made from a mixture of
    highly processed grains (at least the ones I've found here in San Antonio) and frequently
    sweetened with grape juice. I'm not familiar with the "Breadshop's" brand, but you might
    want to ask Ms Salmen to send you the full nutritional description of it.


    FRESH PASTA SAUCE: OK (sounds great, but I'm too lazy for all that work -- and my
    taste buds aren't that sophisticated. I'd prefer to find a sugar-free one in the jar.)

    SNACK: I couldn't find Pepperidge Farm Hearty Wheat Crackers, but I'll "bet the ranch
    " that they're made from "enriched" whole wheat and not 100% whole wheat. I'd want to
    have Mr Delgado send you the cracker ingredients on this one.

    CRAWFISH PASTA: OK if there's no problem with Velveeta Light. I know that low-fat
    cheeses are higher in carbs than full fat, but I don't know how that relates to their respective GIs.

    APPLE CRISP: Unsure. Two factors here. Does grinding oats increase their GI (if I understand it,
    "rolled" oats are illegal, while cut oats aren't; I'm wondering if "grinding" oats into flour kicks
    their GI up unacceptably.) If Oat Flour is acceptable, I'd still be concerned about the amount.
    As I recall, somewhere in the Web site one of the authors commented that we should hold our
    consumption of flour to about 2 Tbsp per serving of the food in question. Assuming that this
    "crisp" is cut into eighths (par for the course on a pie dessert), you've got 4 Tbsp of flour per
    serving. If Ms Williamson means for this dish to serve 16, then I guess we're OK.
    (I sure HOPE it's legal, 'cause it sounds wonderful.)

    MOUSSE STUFF: Unsure. The Jell-o box says 0% sugar, but there are couple of concerns for
    me: (1) First ingredient = modified food starch. (Carb count per serving is 8 grams and from
    reviewing the ingredient list, the starch is about the only thing that can cause that. I think food
    starch has a high GI, doesn't it?) (2) second ingredient is cocoa ... and I'm unclear as to which
    chocolates are "legal." I know Bakers Unsweetened Chocolate is OK, but I don't know about
    cocoa? (3) Third ingredient = maltodextrin (from corn). (Once again, this issue of when is
    maltodextrin OK and when is it a "no no" rears it's head.)

    FAST MORNING BREAK: Unsure. There are a bunch of protein powders on the market, and
    a few of them get creative with their contents. Being sugar free is one thing, but being starch
    free is another thing I understand we should watch for. Also the question of what else is in the
    sugar-free drink mix. Many of these mixes use fruit juice. You might want to ask Ms Delaney
    to let you see the ingredients.







    I didn't try any of the recipes; just took a quick "look see" at the contents. Hope this was helpful.

    Suggestion? In the future, ask folks submitting recipes to include an in-depth listing of the actual
    ingredients of the "component" foods (at least down as far as the authors think might impact the GI rating.)

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