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Lemon Salad Dressing

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Lemon Salad Dressing
A simple lemon based sugar free salad dressing that will always taste great! No Kosher salt in the cupboard? Use regular salt to taste. The great thing about these dressings is that they can also be used on steamed vegetables, not just salads.

Makes 6 servings

Ingredients:

  • ½ cup fresh lemon juice
  • ½ cup mild extra-virgin olive oil
  • 3 cloves garlic, minced
  • ½ teaspoon kosher salt
  • Black pepper powder to taste

Directions:

In a medium bowl, whisk together the lemon juice, olive oil, garlic, salt and pepper. Stir just before serving.

Nutritional Information:

 Amount Per Serving – 2 Tablespoons  Calories: 176
 Total Fat 18.7g
Saturated Fat 0g
 Cholesterol 0g
 Sodium 160mg
 Total Carbohydrates  2.4g
 Dietary Fiber  0.2g
 Protein  0.2g

 

daily healthy diet

Japanese Ginger Salad Dressing

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Japanese Ginger Salad Dressing
Ginger is one of those good for just about everything kind of spices. How can you go wrong with minced ginger as a big part of this salad? Okay, maybe try the Lite Soy Sauce instead to reduce the sodium levels. Beyond that, we’ve got garlic, ginger, mustard, olive oil, lemon juice…what’s not to like in this one? You’ve got to try it!

Makes 12 servings

Ingredients:

  • 1 cup olive oil
  • ¼ cup soy sauce
  • 1 lemon, juiced
  • 3 cloves garlic, minced
  • 3 tablespoons minced fresh ginger root
  • 1 teaspoon prepared Dijon-style mustard
  • 2 teaspoons honey
  • Powdered black pepper to taste

Directions:

In a small bowl, whisk together the soy sauce, lemon juice, garlic, ginger, mustard, honey and pepper. Once these are thoroughly combined, add the oil in a steady stream, whisking constantly. When all of the oil is incorporated into the dressing, pour into a glass jar and chill until serving.

Nutritional Information:

 Amount Per Serving – 2 Tablespoons  Calories: 170
 Total Fat 18.1g
Saturated Fat 0g
 Cholesterol 0g
 Sodium 316mg
 Total Carbohydrates  2.9g
 Dietary Fiber  0.5g
 Protein  0.5g

 

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Avocado Ranch Salad Dressing

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Avocado Ranch Salad Dressing
Avocado is a bit like potato chips, “you can’t just eat one” serving. If you love avocados and are now focused on learning more about portion control, this is test number 1 – can you actually use only 1/4 cup in a recipe? We’re betting that you can! Remember, it is one of sources of mono-unsaturated fats (45 calories per 1oz or 2 Tbsp). Hey, but if you love avocados and ranch dressing, this Avocado Ranch Salad Dressing is for you!

Makes 5 servings

Ingredients:

  • ¼ cup ripe avocado
  • ¼ cup mayonnaise (try mayonnaise light – 45 calories per tablespoon)
  • ¼ cup sour cream (try light sour cream – 40 calories per tablespoon)
  • 1 tablespoon buttermilk
  • 1½ teaspoons distilled white vinegar
  • 1/8 teaspoon salt
  • 1/8 teaspoon dried parsley
  • 1 pinch dried dill weed
  • 1/8 teaspoon onion powder
  • 1 pinch garlic powder

Directions:

Mash avocado in a bowl, then stir in mayonnaise, sour cream, buttermilk and vinegar. Sprinkle with salt, parsley, dill, onion powder, and garlic powder. Stir until well blended, chill until ready to serve.

Nutritional Information:

Amount Per Serving – 1 Tablespoon Calories: 125
Total Fat 12.9g
Saturated Fat 0g
Cholesterol 9mg
Sodium 131mg
Total Carbohydrates 2.3g
Dietary Fiber 0.8g
Protein 0.9g

 

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Sweet Dijon Salad Dressing

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Sweet Dijon Salad Dressing
Here is a very  simple, straightforward Dijon mustard based sugar free salad dressing as another alternative for your vegetables or your salad. This one can be made without any sweetener, but a pinch of salt and pepper instead. That’s if you like a little spicy tartness to your salad dressing. Can be made in no time at all. Make sure to make ahead of time so that it can be served chilled.

Makes 12 servings

Ingredients:

  • ¼ cup apple cider vinegar
  • ¼ cup Dijon mustard
  • ¼ cup olive oil
  • 4 (1 gram) packets granular sweetener (Splenda)

Directions:

Place the cider vinegar, Dijon mustard, olive oil and sugar substitute into a jar with a tight fitting lid. Close the jar, and shake vigorously to blend. Refrigerate until chilled before using.

Nutritional Information:

 Amount Per Serving – 1 Tablespoon  Calories: 46
 Total Fat 4.5g
Saturated Fat 0g
 Cholesterol omg
 Sodium 125mg
 Total Carbohydrates 1.2g
 Dietary Fiber 0g
 Protein og

 

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Cilantro-Lime Vinaigrette

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Cilantro-Lime Vinaigrette

Makes 1¼ cups

Ingredients:

  • 1 cup packed cilantro
  • ½ cup extra-virgin olive oil
  • ¼ cup lime juice
  • ¼ cup orange juice
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • Pinch of minced garlic

Directions

Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth.

Nutritional Information:

 Amount Per Serving – 1 Tablespoon  Calories: 53
 Total Fat 6g
Saturated Fat 0g
 Cholesterol 0mg
 Sodium 59mg
 Total Carbohydrates  1g
 Dietary Fiber  0g
 Protein  0g

 

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Smoky Roasted Cherry Jam

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Smoky Roasted Cherry Jam

Since this isn’t a sweet jam, it goes well with savory foods like roasted chicken, grilled pork or you could even try it on a cheese sandwich.

Makes 1½ cups

Ingredients:

  • 4 cups pitted fresh cherries or thawed and drained frozen whole cherries
  • ½ cup orange juice
  • 1 tablespoon chopped fresh thyme or ½ teaspoon dried
  • ½ teaspoon smoked paprika
  • ¼ teaspoon salt

Directions:

Preheat oven to 450ºF.

Combine cherries, orange juice, thyme, paprika and salt in a 9-by-13-inch baking pan. Roast for about 35 to 45 minutes, stirring 3 or 4 times, until the cherries start to break down and the liquid has thickened. Store in container refrigerated for one week.

Nutritional Information:

Amount Per Serving – 1 Tablespoon Calories: 19
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 24mg
Total Carbohydrates 5g
Dietary Fiber 1g
Protein 0g

 

healthy meal plans for weight loss

Sweet & Sour Onion Jam

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Sweet & Sour Onion Jam

This is a delicious topping for grilled meats and also perks up sandwich fillings. More like a delicious homemade relish.

Makes 4 servings

Ingredients:

  • 2 teaspoons extra-virgin olive oil
  • 2 large sweet onions, such as Vidalia, halved lengthwise and sliced
  • 2 ½ tablespoons Splenda
  • 1 large clove garlic, minced
  • 1 teaspoon chopped fresh rosemary
  • ¼ cup distilled white vinegar, plus more to taste
  • Pinch of salt
  • Freshly ground pepper, to taste

Directions:

Heat oil in a pan over medium heat. Add onions and sweetener. Cover and cook for 10 to 20 minutes stirring occasionally, until onions are soft and most of their liquid has evaporated. Uncover and cook, stirring, until onions turn deep golden, 10 to 20 minutes more. Add little water if the onions start to scorch.

Add garlic and rosemary; cook for a minute, stirring, until fragrant. Add ¼ cup vinegar and cook for about 3 minutes until most of the liquid has evaporated. Season with salt, pepper and more vinegar, if desired.

Nutritional Information:

Amount Per Serving – 2 Tablespoon Calories: 81
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 13mg
Total Carbohydrates 5g
Dietary Fiber 1g
Protein 0g

 

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Fast & Fresh Strawberry Jam

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Fast & Fresh Strawberry Jam

Yummy! Yet one more way for us to enjoy strawberries! This Fast & Fresh Strawberry Jam is just the ticket!

Makes 5 cups

Ingredients:

  • 2 pints ripe strawberries, hulled
  • 2 cups sugar substitute e.g. Splenda
  • 2 tablespoons lemon juice
  • ¾ cup water
  • 1 1¾ ounce package powdered pectin

Directions:

Crush berries in a large bowl with a potato masher. Stir in sugar substitue, e.g. Splenda and lemon juice. Let stand for about 10 minutes until very juicy.

Combine water and pectin in a small saucepan. Bring to a boil over medium heat, stirring, for 1 minute. Very gradually stir into strawberry mixture. Stir for 3 minutes, dissolving any lumps.

Spoon jam into five 8-ounce sterilized jelly jars, leaving ½ inch of headspace. Wipe rims clean, place lids on jars and screw bands on firmly. Let jam stand until set, then refrigerate.

Nutritional Information:

Amount Per Serving – 1 Tablespoon Calories: 16
Total Fat 0g
Saturated Fat og
Cholesterol 0mg
Sodium 1mg
Total Carbohydrates 5g
Dietary Fiber 0g
Protein 0g

 

diabetic meal plan

Fresh Fruit Jam

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Fresh Fruit Jam

The beauty of this Fresh Fruit Jam recipe is that you can adapt it to whatever your favorite fruits are. Since it uses 12 cups, there is a lot of variety that can be incorporated. What can be better than a jar of home-made fresh fruit jam as a gift for any occasion, especially if it’s sugar free? Certainly if you buy fruit in bulk and it starts to over ripen, this would be a great use for it instead of throwing it away. Easy to make, only 12 calories per serving and you are on your way to eating healthy!

Makes 6-8 cups

Ingredients:

  • 12 cups prepared fresh fruit, peeled if desired
  • ½ to 1cup Splenda granulated or 3/4th cup of honey or maple syrup
  • ½ cup water
  • 1 1.75-ounce packet “no sugar needed” pectin

Directions:

Combine fruit, Splenda and water in a Dutch oven. Bring to a vigorous boil and crush fruit with a potato masher until desired consistency. Add pectin in a steady stream, stirring constantly. Stir until the pectin is dissolved. Bring to a full rolling boil, stirring constantly and continue boiling for 1 minute. Remove from the heat.

Ladle the jam into clean canning jars to within ½ inch of the rim. Wipe rims clean. Cover with lids. Let the jars stand at room temperature for about 24 hours until set before refrigerating or freezing.

Fruits that can be used for this jam are strawberries, cherries, peaches, plums nectarines, apples and pears. Remove pits, stems, make pieces and measure the fruit.

Nutritional Information:

Amount Per Serving (if using Strawberries) – 1 Tablespoon Calories: 12
Total Fat 0g
Saturated Fat og
Cholesterol 0mg
Sodium 1mg
Total Carbohydrates 3g
Dietary Fiber 0g
Protein 0g

 

 

 

 

 

 

 

 

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Peach Freezer Jam

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If you crave something sweet on your whole wheat toast and prefer a more home-made jam/jelly, this Peach Freezer Jam is a good one for when peaches are in season in the summer time. Six jars can go a long way at only 1 tablespoon per serving. So just think about it, less than 1 hour to prepare, and we have delicious home made peach jam for a year! Wholesome and good for you if you crave a touch of sweet in the morning, and, are on a mission to reduce calories.

Makes six 8-ounce jars

Ingredients:

  • 5 to 6 ripe peaches, pitted and quartered
  • 1 3/4cups unsweetened white grape or apple juice
  • ½ teaspoon freshly grated lemon zest
  • 1 tablespoon lemon juice
  • 1 1.75-ounce package “no sugar needed” fruit pectin
  • Sugar to taste, optional

Directions:

Chop peaches in a food processor and measure out 3 cups.

Place white grape or apple juice, lemon zest and lemon juice in a large saucepan. Gradually stir in pectin until it is completely dissolved. Place over medium-high heat and bring to a full rolling boil (a boil that cannot be “stirred down”), stirring frequently. Boil hard for 1 minute. Remove from the heat.

Immediately stir in the chopped peaches. Stir vigorously for 1 minute. If using sugar, now is the time to stir it in.

Divide the jam among six 8-ounce canning jars, leaving at least ½ inch of space between the top of the jam and the top of the jar as the jam expands as it freezes. Cover with lids and let the jam stand at room temperature for about 24 hours until set. Store jars in refrigerator or freezer until ready to use.

Nutritional Information:

Amount Per Serving – 1 Tablespoon Calories: 13
Total Fat 0g
Saturated Fat og
Cholesterol 0mg
Sodium 1mg
Total Carbohydrates 3g
Dietary Fiber 0g
Protein 0g