Truth for Healthy Living - True and new answers overcome and prevent probably the most serious threats to healthy living: psychological stress with inaccurate self-esteem, cigarette smoking and excess bodyweight

Note: Children, five years or younger, may need more fat than is recommended here. If you have any doubts at all, ask your pediatrician.

Rosie Loves Judy

    "Affectionate" Body-Fueling Recipes - Healthy Recipes that Promote Health and Happiness

      Recipes for Healthy Living

      Overweight Relief (Weight Loss) and Prevention - Also to help stop smoking and for stress relief

      Judith Vaden Lovelace, R.N.

Judy's Early Day Suggestions

Hot For Ya' Apple Drink

  • Apple juice concentrate (found in the freezer section).
  • Lemon juice.
  • Hot water.
  • Add apple juice concentrate and a little lemon juice to taste to a cup of hot water. This can be used as one way to get away from hot drinks such as coffee, tea and cocoa.

Herbal Teas

Caffeine free herbal teas can be used hot or cold. Two popular ones are mint and orange.

Cold but Caring Juice Fizz.

  • Cold bottled seltzer water (or Apple, grape or other juice sparkling water that you prefer)
  • Juice with no sugar added.
  • Add the juice to cold seltzer water to taste. Serve as is or over ice.

Hot To Trot Cereal

  • Old fashioned oatmeal (one serving).
  • Sweetener in the blue pack.
  • Cold water.
  • Dried fruit of your choice (optional).
  • Prepare the oatmeal on the stove as the package suggests or add enough water to just cover and moisten the cereal and put in the microwave for four or five minutes on a high setting. When done, add some cold water or apple juice to moisten and help cool it. Add artificial sweetener to taste. Mix in some dried fruit such as raisins or chopped dates. Note: Sometimes people will say that it looks terrible. I don't much care what it looks like as long as it loves me.

Low-cholesterol Egg Substitute (equal to one egg)

  • 2 egg whites
  • 1 tsp. nonfat dry milk
  • Sprinkle dry milk over egg whites and beat with a folk until smooth.

    Loving Pancakes

  • 1 cups buckwheat pancake mix
  • 2 egg whites
  • Spray oil
  • cup skim milk
  • Spray a non-stick pan and put on medium heat to warm. After all the ingredients are mixed, cook as you would usually cook pancakes. Warmed apple sauce (no sugar added) with a little cinnamon added makes a great topping for the pancakes. You can also add non-fat margarine. You might also want to use heated date spread (see below) or some hot apple juice concentrate.

Can I have a date? Spread

  • 16 ounces of pitted dates
  • Frozen apple juice concentrate
  • Cook dates in 1/4 cup juice concentrate until easily mashed. Add a little more apple juice if needed. Next mash or blend the spread to the consistency of jam. Note: This goes well on pancakes, whole wheat bread or rice cakes.


Middle of the Day Choices

Dressings and Sauces

  • Use lemon juice on salads that are crazy about you.
  • Mixed vegetable juices or tomato juice can make a terrific dressings.
  • Combine low-fat yogurt, basil and lemon juice to taste.
  • Add a little "blue pack sweetener," orange juice and some orange peel to low fat yogurt to put over a tasty fruit salad.
  • Combine "blue pack sweetener" and wine vinegar for a sweet and sour dressing.

Passionate Dressing

  • 1 cup skim or low fat cottage cheese
  • 1 small carrot peeled and finely grated
  • tsp. fresh lemon juice
  • 1 tsp. grated onion
  • cup skim or low fat yogurt
  • 1/4 tsp. thyme, oregano, basil and marjoram
  • In blender combine cottage cheese and lemon juice. Process until smooth and stir in the remaining ingredients. Then chill.

Love Yourself Tomato Sauce

  • 3/4 cup onion
  • 1 clove of garlic, minced
  • 1 quart tomatoes
  • 6 oz. no salt tomato paste
  • cup water
  • 1 bay leaf
  • 1 tsp. basil
  • tsp. oregano
  • 1 hot pepper pod, chopped
  • Combine all ingredients in a large sauce pan and simmer slowly for one hour or until sauce is thick. Stir occasionally to make sure it doesn't stick.

Note: This is really great stuff to use as a barbecue sauce for chicken or to put on vegetables or on brown rice.

Crazy for Ya Catsup

  • 3 cans (one pound each) whole tomatoes
  • 1/4 cup of finely chopped onion
  • 1 tbs. of Worcestershire sauce
  • 1/4 cup of red wine vinegar
  • 1 clove of garlic crushed
  • 2 packets of blue pack sweetener.
  • Blend tomatoes one can at a time on medium speed for 30 to 40 seconds or until nice and smooth. Place tomatoes in a large saucepan and mix in remaining ingredients except for the sweetener. Simmer, uncovered for 20 to 30 minutes until reduced and thickened. Let cool and add the sweetener, mixing well. Refrigerate.

Hot For Ya Mexican Salsa

  • 3 large tomatoes, seeded and coarsely chopped
  • 1-3 fresh or canned jalapeno peppers
  • 1 tbs. chopped fresh parsley
  • 3 tbs. chopped green onions
  • 1 clove garlic, crushed with the tops
  • 1 tbs. cider vinegar or 1/4 tbs. cumin wine vinegar
  • Place the ingredients in a blender and pulse 5 or 6 times. Cover and chill. Makes about 3 cups of salsa.

Affectionate Cole Slaw

  • 5 - 6 medium zucchini, coarsely grated
  • 1 cup carrots, finely grated
  • 2 tbs. grated onion
  • Add 2 or 3 tbs. of a dressing and a little fresh lemon juice and toss lightly.

Fruit and Cabbage Salad

  • 3 tbs. raisins
  • 2 tbs. orange juice
  • crisp apple (red preferred)
  • 1 tbs. lemon juice
  • 1/4 cup chopped red cabbage
  • 1 celery stalk, chopped
  • Soak the raisins in the orange juice for a half hour or so. Chop the apple and coat with lemon juice. Put the ingredients together and toss until well mixed.

Marinated Vegetable Salad Relishes You

  • 1 can peas, drained
  • 1 can green beans, drained
  • 1 can bean sprouts, drained
  • 1 can shoe peg corn, drained
  • 1 can water chestnuts, drained
  • 1 can (4 oz.) mushrooms, sliced and drained
  • 1 small cauliflower, broken into flowerets
  • 1 cup chopped green pepper
  • 1 onion sliced thin
  • Combine and marinate with the following: 2 cups vinegar (wine vinegar is better).
  • 10 packs of blue pack sweetener stuff
  • tsp. pepper
  • Chill overnight. It can be kept one to two weeks refrigerated.


Later in the Day Treats

Pilot's Cocktail

  • Sparkling water, seltzer or soda water
  • A squeeze of fresh lime or lemon juice
  • Dash of angostura bitters
  • Note: Ingredients are readily available in any well stocked bar. Looks and tastes somewhat like an alcoholic drink but this one is usually indifferent.

Luv Ya Vege-gette

  • 1 15-oz. can tomato sauce, without salt
  • 1 tsp. basil
  • 1/8 tsp. garlic
  • 1 tsp. Worcestershire Sauce
  • 1/2 tsp. oregano
  • 4 cups raw vegetables, cut into bite size pieces
  • 1 tsp. dry mustard
  • 1/4 tsp. hot pepper sauce
  • Saute vegetables (eggplant, yellow squash, 2 tsp. minced onion, zucchini, broccoli, mushrooms, etc.) in 1 tsp. water in a non-stick pan. Add the remaining ingredients and simmer until the vegetables are tender. Serve over whole wheat pasta or cooked spaghetti squash. Serves 3 - 4.

Loves You Lasagna

  • 10 lasagna noodles
  • 1 pound fresh spinach
  • 2 cups sliced fresh mushrooms
  • 1 cup grated carrots
  • cup chopped onion
  • 2 cups sliced zucchini
  • 2 cups fat free cottage cheese
  • 2 cups sliced yellow squash
  • green pepper, sliced
  • 1 15-ounce can tomato sauce,
  • 1 -6-ounce can tomato paste free of salt (no salt added)
  • 1 tsp. oregano
  • tsp. crushed red pepper
  • Cook noodles in boiling water 8 - 10 minutes and then rise and set aside. Rinse the spinach and cook without water for 4 minutes. In saucepan with a small amount of water, saute mushrooms, carrots, and onions until tender. Add tomato paste, sauce and seasonings. Mix well. Steam zucchini, yellow squash and pepper for 5 minutes. In a sprayed 13 by 19 inch dish use half of the noodles, cottage cheese, vegetables and sauce. Repeat the ingredients in order. Bake at 375 degrees for 30 minutes. Serves eight.

Loving Chicken and "Gravy"

  • 4 chicken breasts, halved and skinned
  • tsp. pepper
  • 1/4 tsp. garlic powder
  • 2 tbsp. fresh chopped parsley
  • 1 cup canned whole pearl onions
  • 1 can finger carrots with liquid
  • 1 cup canned sliced mushrooms
  • cup port wine
  • 1 tbsp. cornstarch in 1/4 cup water
  • In a nonstick pan, brown the chicken on both sides. Sprinkle with pepper and garlic powder. Add parsley and canned onions. Add the liquid from the carrots and the mushrooms, but not the vegetables. Add the wine, cover and simmer for 30 minutes. Remove the chicken to a platter and keep warm. Mix cornstarch with water and slowly add to juices in the pan. Add carrots and mushrooms and cook over low heat until thickened. Pour over chicken and serve.

Chicken Breasts With Vegetables

  • 4 chicken breasts, skinned and split
  • 4 small red potatoes, peeled and quartered lengthwise
  • 4 medium carrots peeled
  • 4 small white onions, peeled
  • 4 medium celery stalks, cut into three-inch lengths
  • 6 sprigs of parsley
  • 1/2 tsp. thyme
  • Place chicken in a deep pot and cover with water. Bring the water to a boil and skim off the foam. Add vegetables and seasoning and simmer for 25 minutes. Serves four.

Spinach Manicotti With Tomato Sauce

  • Sauce: 1 tsp. non-fat margarine
  • 2 tsp. chopped onions
  • 1 tsp. oregano
  • 1/8 tsp. garlic powder
  • 1 -15-ounce can tomato sauce, free of salt
  • 1 tsp. parsley flakes
  • In a medium saucepan saute onions and non-fat margarine until tender. Add the remaining ingredients and cover and simmer 10 minutes.
  • Filling: 2 tsp. chopped onions
  • 1 -10-ounce pack frozen chopped spinach, thawed and drained
  • 1 1/2 cup low fat ricotta cheese
  • 1/2 tsp. pepper
  • 1 tbs. non-fat margarine
  • 1 egg
  • 1/4 cup Parmesan cheese
  • In a saucepan saute onions in non-fat margarine until tender. Then add spinach and stir one minute. Remove from the heat and stir in the ricotta cheese, egg, pepper and 3 tbs. Parmesan cheese. Cook 8 manicotti shells according to the directions on the package. Heat over to 35 degrees. Using a small spoon, stuff the shells with the filling. Spread one-half of the tomato sauce in the bottom of a two-quart baking dish. Arrange the manicotti in the dish and spoon the remaining sauce over them. Cover with aluminum foil and bake 20 minutes. Uncover and sprinkle with the remaining Parmesan cheese and bake eight minutes. Serves four.

Lovin' Oven Baked Potatoes

  • 6 medium onions, peeled
  • 6 medium potatoes, unpeeled
  • 1/2 cup reconstituted butter sub.
  • 1 clove garlic, crushed
  • 1/4 tsp. celery seeds
  • 1/4 tsp. pepper
  • 1/4 tsp. paprika
  • Cut the potatoes and onions into quarter-inch slices. Alternate slices slightly overlapping in a 13 inch by 9 inch baking dish. Combine the next five ingredients and sprinkle over potatoes and onions. Cover and bake at 400 degrees for 40 minutes. Then sprinkle with paprika and bake uncovered for 20 minutes. Serves eight.

Friendly Zucchini and Tomato Stir Fry

  • 4 tbs. water
  • 4 medium zucchini, sliced
  • 1 4-ounce can sliced mushrooms, drained
  • 2 medium onions, sliced
  • 2 large tomatoes cut into wedges
  • 1/4 tsp. pepper
  • Pour water into skillet and allow to heat on high (225 degrees) for 2 minutes. Add onion and cook two minutes. Add zucchini and cook six minutes. Add remaining ingredients and cook another two minutes. Serves 8.

Shy But Loves You Vegetables

  • 1 small eggplant, peeled
  • 2 yellow squash
  • 4 roma or plum tomatoes
  • 1 medium onion
  • 1/2 green pepper
  • 1 tsp. basil
  • 2 cloves garlic
  • 1 tsp parsley
  • black pepper to taste
  • 1/2 cup water
  • Chop eggplant, squash, green pepper and onion into 1/2-inch dices. Blanch and skin tomatoes and dice. Mince garlic finely and stir-brown in a well-seasoned skillet until golden. Add other vegetables and toss over medium heat with 2 tbs. water until just barely soft. Add freshly ground black pepper, 1 tsp. basil, 1 tsp. parsley (or to taste) and cover for just a little while to combine flavors. Good over whole wheat pasta or brown rice. Can be a soup base too.

Cider "Sweet On You" Potatoes

  • 3 to 4 pounds sweet potatoes, peeled and cut into chunks
  • 2 cups unsweetened apple cider
  • 1/4 cup brown sugar substitute
  • 1/4 cup non-fat margarine
  • 2-inch stick of cinnamon
  • Combine all of the ingredients together in a large saucepan and bring to a boil. Simmer 45 minutes. Remove the cinnamon stick and put potatoes in food processor. Process until smooth. Bake until steaming.

Brown Rice and Spinach "Caring" Casserole

  • 2 tbs. water
  • 1 large onion
  • 2 cups of chopped mushrooms
  • 1 clove of garlic, crushed
  • 2 cups no fat cottage cheese
  • 3 cups cooked brown rice
  • 1/2 tsp. thyme
  • 2 egg whites beaten
  • 1 tsp. whole wheat flour
  • 1 -10-ounce package frozen chopped spinach, thawed and drained
  • 2 tsp. Parmesan cheese
  • 1/2 tsp. pepper
  • Saute the onions, mushrooms and garlic in water until tender. In a small bowl, mix the flour and cottage cheese and add to the sauteed vegetables. Then add the spinach, rice, pepper, thyme and one tsp. Parmesan cheese. Fold in the egg whites. Pour into a sprayed 12-inch by 8-inch baking dish and top with the rest of the Parmesan cheese. Bake at 375 degrees for 30 minutes.

Devoted to You Vegetable Soup

  • 2 cups chicken broth (fat skimmed off)
  • 2 cups sliced carrots
  • 2 cups diced potatoes
  • 1 can butter beans without added salt, drained
  • 1 can of corn, free of salt fresh or frozen corn, rinsed
  • 1 can fresh or frozen beans, rinsed
  • 16-ounce can tomatoes with juice
  • 1/2 cup chopped onions
  • Cook carrots, potatoes and onions in broth until soft. Add beans, corn and tomatoes and juice and simmer until thickened.

Cheesy Chicken

  • 1 whole fryer, skinned and cut into pieces
  • 2 tbs. fresh lemon juice
  • pepper to taste
  • 1/2 cup skim or low-fat plain yogurt
  • 1 tbs. mayonnaise (may use what's given before for a substitute)
  • 1 tsp. steak-type sauce
  • 1 tbs. fancy mustard
  • 1/2 tbs. thyme
  • 1/4 cup onions (green are best), thinly sliced
  • 1/4 cup grated Parmesan cheese
  • Preheat oven to 350 degrees. Arrange the fryer in a baking dish that has been sprayed with oil. Then sprinkle the chicken with lemon juice and pepper. In a bowl, mix the mayonnaise, mustard, yogurt, steak sauce, thyme and onions. Spread this mixture over the chicken. Bake uncovered for 60 minutes or until the chicken is tender. Drain and discard the pan juices and sprinkle some Parmesan cheese on the chicken. Broil until the cheese is slightly browned. Serves six.

You're Terrific Baked Fish Filet

  • 3 - 4 fish filets
  • 1/8 tsp. oregano
  • 2 tbs. parsley flakes
  • 2 tbs. onion flakes
  • Pepper to taste
  • Lemon juice

Rub the fish with a lemon wedge. "Butter" the baking dish with low or non-fat margarine and place the fish in the dish. Sprinkle with the remaining ingredients and bake at 325 degrees for 30 minutes or until done. Always avoid over-cooking fish.

Friendly Chicken and Rice

  • 2 - 3 chicken breasts, boned
  • 1 large onion
  • 1 large green pepper
  • 1 small can of sliced mushrooms, rinsed
  • 3 cups tomato juice (no salt added)
  • 1 tsp. Italian seasoning
  • Cut chicken into strips and lightly brown in a skillet. Sprinkle with the Italian seasoning. Slice the onions and add them along with the pepper and mushrooms to the to the chicken. Then add the tomato juice and simmer until done. Serve over cooked brown rice.

Pita Pizza Passion

  • 1 or more whole wheat pita bread slices
  • Love Yourself Tomato Sauce or other tomato sauce free of added salt
  • Fat free cottage cheese
  • Sliced or chopped steamed vegetables
  • Cover the bread with the sauce and top with the cheese and vegetables that have sense enough to love you. Heat until the cheese is well melted.

Sweet On You Potatoes With Orange

  • 6 medium sweet potatoes
  • 1/4 cup low or non-fat margarine
  • 1/4 brown sugar substitute
  • 1/4 cup orange juice
  • 1 tsp. grated orange rind
  • Boil the sweet potatoes in water until tender. Then peel the potatoes and mash. Add the remaining ingredients and heat thoroughly.

Choosy Chinese Cabbage

  • 1 tbs. water
  • 3 cups shredded cabbage
  • 1 cup diced celery
  • 2/3 cup chopped onion
  • 1 medium green pepper, cut up
  • 1/8 tsp. pepper
  • 2 tbs. soy sauce (low sodium)
  • In a medium skillet, mix water and vegetables. Cover and steam for five minutes. Stir several times while it cooks. Then season with pepper and soy sauce.

Rapture Rice and Veggies

  • 4 cups cooked brown rice
  • 1/2 cup chopped mushrooms
  • 1/4 cup chopped onion
  • 1/4 cup chopped green pepper
  • 1 - 2 cups chopped fresh broccoli, chopped
  • Hot pepper to taste
  • Saute vegetables in 1/4 cup water 4 - 6 minutes. Season to taste and add to rice. Heat thoroughly.

Winner's Squash Special

  • 1 whole acorn squash
  • 1 cup apple juice
  • 1/2 cup unsweetened apple sauce
  • Butter substitute.
  • Bake the squash whole in a 375 degree oven for one hour. Remove the meat from the squash and discard the skin and seeds. Place squash meat in a shallow baking dish and mash along with the juice and applesauce. Dot with butter sub. and broil until squash is brown.

Applesauce Filled Whole Wheat Muffins

  • 1 and 3/4 cup whole wheat flour
  • 3 tsp. baking powder
  • 2 egg whites
  • 1 cup milk
  • 3 tbs. non-fat margarine
  • Unsweetened apple juice
  • 1 to 1 1/2 cups unsweetened applesauce
  • Cinnamon
  • Nutmeg
  • Combine applesauce, cinnamon and nutmeg and set aside. Sift flour and baking powder together. Blend egg, skim milk and non-fat margarine. Pour liquids into dry ingredients and mix. Fill sprayed muffin tins 1/3 full. Top with a layer of applesauce then another layer of muffin mix. Bake in preheated oven at 425 degrees for 20 minutes or until done.


Judy's Desserts

The following are some desserts that are "smart" enough to love you.

Fruit and Yogurt

  • Rinse canned fruit of your choice and add a little artificial sweetener and mash.
  • Add to skim plain yogurt and chill or freeze.
  • Top with G. Nuts-type cereal just before eating.

Fruit and Cinnamon

  • Poach canned fruit of your choice,
  • Add one or two cinnamon sticks for a spicy dessert.

Apple and G. Nuts

  • Core one ripe sweet apple.
  • Soak some G. Nuts cereal in unsweetened apple juice.
  • Fill the apple with the G. Nuts and bake until done.

Friendly Frozen Fruits

  • Freeze seedless grapes or peeled ripe bananas. Mashed frozen banana makes an affectionate substitute for ice cream.
  • Freeze diluted fruit juices (grape, orange, etc) in ice trays.
  • If you want to and are not allergic to artificial sweeteners, add them to taste.


Richard Terry Lovelace, Ph.D., MSW is in clinical practice with Winston Clinical Associates - Winston-Salem, North Carolina USA

Note: Dr. Lovelace is mostly retired from clinical work and doesn't see new patients needing more than one or two sessions.

 

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