What I Make

Bacon Cheeseburger

Serves: 1

1/4 lb. lean ground beef (I buy 93% lean/7% fat)
1 slice American cheese*
2 slices microwave bacon*
1 hamburger bun (The brand I buy is made with organic whole grain wheat flour.)

*When available, use bacon from a farmer and cheese that isn’t processed.

Press hamburger into a patty. Broil on a broiler pan on high until there is no pink on the inside (approximately 30 minutes). Flip patty a few times during cooking. When burger is well done, remove from the oven. Place cheese on top of burger. Microwave bacon according to package directions. Place two slices on top of cheese. Place burger on bun. Have with a glass of water.

What I Make

Banana, Strawberry, Orange Smoothie

Serves: 1

1 banana
6 strawberries
3 oz. orange creme yogurt (or whatever amount is less than 10g sugar according to nutrition label)
1/4 cup milk (I used whole milk.)
2 ice cubes

Peel and cut banana into chunks about the size of ice cubes. Rinse and hull strawberries. Cut strawberries in half. Put ingredients in a blender and blend until smooth and frothy.

What I Make

Potato Salad

Serves: 6

6 medium sized russet potatoes
6 eggs
6 celery stalks
1 cup mayo (I like the brand with the tangy zip)
½ teaspoon onion powder
¼ teaspoon pepper
2 tablespoons skim milk
2 tablespoons yellow mustard

Wash and peel potatoes. Cut each potato into 16 chunks. Put potatoes in a large pan and cover with water. Bring water to a boil and cook for about 20 minutes, or until potatoes are soft. Drain. Spread potatoes out on a cookie sheet to cool. Fill a pan with enough water to cover eggs. Place the pan on the stove and turn the heat to the highest setting. When the water starts to boil, turn the heat down to the medium high setting so the eggs don’t break during cooking. Boil for 10 minutes. Drain. Put the eggs back in the pan and shake until the shells are cracked all over. Fill the pan with cold water and let the eggs sit in the water for 5 minutes. Peel eggs. The shells should come off easily. Rinse eggs to remove any remaining small pieces of shell. Slice eggs with an egg slicer. Wash and chop celery. Mix the potatoes, eggs, and celery with the mayo, onion powder, pepper, milk, and 2 tablespoons mustard. Refrigerate before serving. Have with a glass of milk.

What I Make

Spaghetti and Meatballs

Serves: 4

1 lb. lean ground beef (I buy 93% lean/7% fat)
½ cup Italian style breadcrumbs (I buy a brand made with enriched flour, because I cannot find one that is made with whole grain.)
1 egg
¼ cup milk
½ teaspoon salt
½ teaspoon Worcestershire sauce
¼ teaspoon pepper
onion powder, to taste
½-13.25 oz. box spaghetti (I buy a brand that has 5g fiber and 7g protein even though it is made with enriched Semolina.)
olive oil, to taste
spaghetti sauce (See note in recipe about sugar content.)
grated Parmesan cheese, to taste

Preheat oven to 400 degrees. Mix together first 8 ingredients until well combined. Line a baking sheet with aluminum foil or use a foil pizza pan. Use a small cookie dough scoop to scoop the meat mixture into meatballs about the size of golf balls. Bake for 22 minutes. Then, broil on high for about three minutes so the outside of the meatballs are crisp, but not burnt. While the meatballs are cooking, cook pasta according to package directions. When done, drain and mix with a small amount of olive oil so the spaghetti doesn’t get sticky. Look at the nutrition labels on the spaghetti, breadcrumb, and spaghetti sauce containers. Heat up enough sauce so that the total amount of sugar doesn’t go over 10g sugar per person. For example, I can heat up ¼ cup sauce per person of the brand I buy which equals a total of 1 cup sauce for four people. Top the spaghetti with sauce and meatballs. Sprinkle with cheese. Have with a glass of water.

What I Make

Low Sugar Snack Mix

Serves: 9

7 cups multi-grain cereal that is made with whole grains, not enriched flour
1 cup pretzel sticks that are not made with enriched flour
1 cup lightly salted cocktail peanuts
½ cup (1 stick) unsalted butter
1 tablespoon Worcestershire sauce
1 teaspoon garlic powder

Preheat oven to 250 degrees. Put cereal, pretzels, and peanuts in a 9 x 13 pan. Melt butter and mix with Worcestershire sauce and garlic powder. Pour butter mixture over cereal, pretzels, and nuts. Stir. Bake for 45 minutes stirring every 15 minutes. When cool, store in an airtight container. Keep serving size to 1 cup to stay under 10g sugar. Have with 4 oz. of milk or a glass of water.