Mmmmm.....I am keeping a copy of this! Thank you so much for sharing.

The Atkins Diet has been around for a long time now. The Protein Power Plan is the one DH and I are doing; it is a modified version of Atkins. We can have up to 10 carbs a meal along with our minimum protein requirements which you figure from a equation chart the book has. We stay away from flour (white especially), potatoes (I bake potatoes, take out the pulp except for about 1/4 along the sides, butter and call them potato skins. Use butter and some non transfat margarines. We eat green beans, broccoli, cauliflower, zucchini as our other vegetables along with lots of salads which I love. I love cheesecake so make these using several varietions I have picked up on the LowCarb Friends site. I use Splenda, 1/3 less fat cream cheese, sour cream and for cream I use Hood's Carb Countdown milk which is really rich tasting. I love the Chocolate flavor. DH has cereal most mornings using Special K low carb variety with the Hood's milk. Atkins has a cereal I like Morning Start Crunchy Almond Crisp. I buy the Special K at Wal-Mart but most of the Atkin's stuff I can find at Big Lot's, etc for lot's less money!! Found a Total Protein Low Carb cereal when I was at Big Lot's Tuesday along with Atkins corn muffin mix which I will need as it is getting cooler weather and soup time. I am waiting for someone to come along with a good low carb cracker!!! We eat pork cutlets, talapia fish, tuna, salmon or beef and chicken in some form most midday and evening meals along with a vegetable and salad. No bread except for some low carb I keep for french toast, regular toast and a sandwich now and then. If we can't have the real thing we can do with out bread easily. I have done Weight Watcher's, TOPS, Protein Power Plan in the past and the programs are as good as the person using them. If you stick with the guidelines they are all going to work. Doing PP/low carb is sure easier now that it was 5 years ago when we were on it due to all the low carb options now when you go to the grocery store-- but not all of the low carb options are that great-- taste wise. We are better off sticking to the basics but if you can't have the "real deal" the low carb items out there help. I switched from WW to PP because DH is diabetic and wanted to try to get his blood levels back in line--it really helped when we were on it 5 years ago but we slowly drifted off and his sugar levels drifted back up along with both of our cholesterol and trigliceride levels. He is on Lipitor which I sure hope he can get off of--don't like the side effects of most meds. Exercise, Water and Portion Control are stressed on PP as well as most other programs I have been on and is a real Key to success! Susy/Missouri

* Exported from MasterCook * Apple Slices with Citrus-Yogurt Dip Recipe By : Live Longer and Better p225 Serving Size : 8 Preparation Time :0:30 Categories : Appetizers Fruits Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium Empire apples -- cored and sliced 1/4 cup lemon juice 1 cup plain lowfat yogurt 2 tablespoons honey 1 tablespoon frozen orange juice concentrate -- thawed 1 teaspoon grated orange peel 1/2 teaspoon grated lemon peel Dip apple slices in lemon juice to prevent browning and set aside. Combine remaining ingredients in a small bowl. Cover and refrigerate thoroughly. Serve apple slices with dip. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean and Spinach Soup Recipe By : Hubert Keller Serving Size : 4 Preparation Time :1:20 Categories : Bean Vegetable Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup black beans 3 tablespoons chopped onion 2 tablespoons chopped celery 1 teaspoon garlic -- finely chopped 1 teaspoon ginger root -- peeled & shredded 1 tablespoon orange zest freshly ground black pepper -- to taste 5 ounces spinach leaves -- stemmed and rinsed 4 tablespoons nonfat plain yogurt 1 tablespoon fresh cilantro -- coarsely chopped Sort, wash, and drain the black beans. In a heavy pot, combine the beans, onion, celery, garlic, ginger, orange zest, and pepper to taste. Add 6 cups of water and bring to a boil, stirring occasionally. Lower the heat, cover, and simmer for 1 hour, or until the beans are fully cooked. Meanwhile, wash the spinach leaves. Saute in a nonstick skillet until they are wilted, but still bright green, 2-3 minutes. Add ground pepper and cool. Mince the cooked spinach and set aside. Spoon 1/3rd of the black beans into a food processor. Puree until completely smooth and transfer back to the soup. Stir the spinach into the soup, return to a simmer, and serve immediately. Ladle the soup into shallow rimmed soup plates. Spoon nonfat yogurt into the center of each, garnish with 2 orange segments, and sprinkle with fresh cilantro. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Stuffed with Provenle Stuffing Recipe By : Dee Bell Serving Size : 4 Preparation Time :0:45 Categories : French Jewish Main Course Vegetable Main Course Vegetarian Side Dish Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Provençale Stuffing -- (see recipe) 8 large green cabbage leaves 1/2 cup grated smoked Provolone cheese 1/2 cup dry white wine, water or broth 1 large tomato -- peeled and chopped 1/4 teaspoon caraway seeds Salt Black pepper Heat oven to 350°F. Prepare Provençale Stuffing. Steam cabbage leaves for about 4 minutes. If you have trouble removing them from the head without cracking them, remove the core from the cabbage head and place the entire head in the steamer for 5 to 6 minutes. The leaves should come off easily now. Put about 3 1/2 tablespoons of stuffing at the base of each leaf and roll up the leaf. Pour wine or broth into a buttered baking dish, sprinkle tomato, caraway seeds into it and place the rolled cabbage leaves into the liquid so they can't roll open. Sprinkle the cabbages with a little salt and black pepper. Cover and bake for 15 minutes, uncover and bake for 10 minutes, sprinkle with Provolone cheese and bake another 5 minutes. Serve warm. - - - - - - - - - - - - - - - - - - NOTES : Cabbage leaves rolled up with herbed tomatoes and breadcrumbs. Feel free to vary this stuffing to use up leftovers like rice and/or cooked sausages, or mushrooms. Nutr. Assoc. : 5164 810 1198 3186 0 252 0 0 * Exported from MasterCook * Chile Rellenos With Garlic-Parmesan Sauce Recipe By : Cooking Light, October 1994, page 90 Serving Size : 12 Preparation Time :0:15 Categories : Meatless Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Red Chile Indian Paint 2 teaspoons vegetable oil 2 cloves garlic -- finely chopped 1/2 cup medium hot red chili powder 3/4 cup water 12 fresh Anaheim chiles -- (2 pounds) 1/2 teaspoon salt 1 teaspoon butter 7 cups finely chopped fresh mushrooms -- (2 pounds) 1/2 cup whole milk 1/4 teaspoon salt 1/8 teaspoon pepper Vegetable cooking spray 2 cups whole milk 3/4 cup cooked mashed potato 1/2 cup Chablis or other dry white wine 1/2 teaspoon salt 3 cloves garlic -- finely chopped 1 1/2 cups finely grated fresh Parmesan cheese -- (3 ounces) INSTRUCTIONS FOR RED CHILE INDIAN PAINT: Heat oil in a small saucepan over medium heat. Add garlic; saute 2 minutes. Stir in chile powder. Add water, stirring with a wire whisk until blended. Remove from heat. Strain the mixture through a fine sieve into a small bowl; discard solids. Chill at least 1 hour. Make Red Chile Indian Paint; chill mixture for at least 1 hour. Place chiles on a foil-lined baking sheet; broil 3 inches from heat 12 minutes or until blackened and charred, turning after 6 minutes. Place in a zip-top heavy-duty plastic bag, and seal; let stand for 15 minutes. Peel and discard skins. Cut a lengthwise slit in each chile; discard seeds, leaving stems intact. Sprinkle 1/2 teaspoon salt over inside cavity of each chile; set aside. Melt butter in a large saucepan over medium heat. Add chopped mushrooms, and cook for 20 minutes or until liquid evaporates, stirring frequently. Stir in 1/2 cup milk and next 2 ingredients, and cook 8 minutes or until the liquid evaporates, stirring frequently; let cool slightly. Spoon 3 tablespoons mixture into each chile, and fold sides of chile over filling. Place stuffed chiles in a 13 x 9-inch baking dish coated with cooking spray; cover and set aside. Bring 2 cups whole milk and next 4 ingredients to a boil in a medium saucepan. Reduce heat to medium-low, and cook for 30 minutes or until reduced to 2 cups, stirring frequently; remove from heat. Strain through a fine sieve into a bowl; discard solids. Return sauce to pan, and stir in cheese. Cook over medium-low heat until cheese melts, stirring constantly. Set aside, and keep warm. Bake chiles, covered, at 425 degrees for 10 minutes. Spoon 2-1/2 tablespoons cheese sauce onto one side of each of 12 plates; place 1 stuffed chile in center of each plate. Pour Red Chile Indian Paint into a small zip-top plastic bag, and snip a tiny hole in 1 corner of bag; drizzle about 1/2 tablespoon "paint" in a zigzag design on other side of the chile. Yield: 12 servings. - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 0 0 2614 0 2050 0 0 4204 0 0 0 0 0 4113 3186 0 0 3562 * Exported from MasterCook * Garlicky Mushroom Crostini Recipe By : Cooking Light YEAR: 1995 ISSUE: October PAGE: 129 Serving Size : 16 Preparation Time :0:09 Categories : Miscellaneous Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons roasted-garlic oil -- divided 6 cups sliced mushrooms -- 1 pound 1/2 cup minced fresh onion 1 clove garlic -- minced 1/4 cup dry white wine 2 tablespoons chopped fresh parsley 1/2 teaspoon salt 1/4 teaspoon pepper 32 French baguette slices -- toasted diagonally cut, in 1/2" thickness Heat 1 tablespoon oil in a large nonstick skillet over high heat. Add mushrooms, onion, and garlic; sauté 5 minutes. Add wine, parsley, salt, and pepper; sauté 3 minutes or until liquid evaporates. Let cool slightly; finely chop mushroom mixture. Combine mushroom mixture and remaining oil in a bowl; toss well. - - - - - - - - - - - - - - - - - - NOTES : To serve, spread 1 tablespoon mushroom mixture over each baguette slice. Yield: 16 appetizer servings (serving size: 2 crostini). Nutr. Assoc. : 986 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Grilled Vegetables Recipe By : Dee Bell Serving Size : 6 Preparation Time :1:30 Categories : American Grilled Summer Vegetable Main Course Side Dish Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 small zucchini -- halved lengthwise 1 green bell pepper-peeled, cored, seeded -- quartered 1 red bell pepper-peeled, cored, seeded -- quartered 1 large globe eggplant 3/4 cup Grilled Vegetable Marinade -- (see recipe) 2 potatoes (optional) -- cut into 1/2" slices 6 fresh Italian plum tomatoes (optional) -- halved lengthwise Cut the eggplant into thick slices about 3/4" each. Rub both sides with salt and lay between paper toweling for one hour. Prepare Grilled Vegetable Marinade recipe. Cut zucchini in half lengthwise and sprinkle lightly with salt. Using a vegetable peeler, remove as much of the skin as possible from the peppers. The convex parts will be difficult, so don't bother trying to get it all. Cut peppers in half lengthwise and in half again. Put the peppers between two flat plates until grilling time. Halve the roma tomatoes. Cut the potatoes into 1/2" slices and rub with pure olive oil. Cook vegetables on a readied grill for about 8 minutes. Potatoes will take about 12 minutes. Turn the vegetables frequently and brush frequently with marinade. - - - - - - - - - - - - - - - - - - NOTES : Vegetables grilled with a lemon-olive oil-basil marinade. Nutr. Assoc. : 0 3572 4695 3234 0 2135 3773 * Exported from MasterCook * Open-Faced Vegetable Melt Recipe By : Cooking Light, Nov/Dec 1993, page 114 Serving Size : 2 Preparation Time :0:23 Categories : Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon olive oil 1/4 cup thinly sliced onion 1/2 small zucchini -- (1/2 cup) halved lengthwise and sliced 1 clove garlic -- minced 1/2 cup seeded coarsely chopped unpeeled tomato 1/4 cup commercial roasted red bell peppers drained and coarsely chopped 1/4 teaspoon dried whole thyme 1/8 teaspoon pepper 1/2 cup shredded provolone cheese -- (2 ounces) 1 piece Italian bread -- (5-inch) split lengthwise and toasted -- (1/4 pound) 1 tablespoon grated Parmesan cheese Heat oil in a medium-size nonstick skillet over medium heat. Add onion, zucchini, and garlic; saute 5 minutes or until tender. Add tomato and next 3 ingredients; cook 1 minute. Sprinkle 2 tablespoons provolone cheese over each bread half; top each half with 1/2 cup vegetable mixture. Sprinkle remaining 1/4 cup provolone cheese and Parmesan cheese evenly over vegetable mixture. Broil 3 inches from heat 2 minutes or until cheese melts. Yield: 2 servings. - - - - - - - - - - - - - - - - - - Serving Ideas : Serve immediately. NOTES : This meatless sandwich resembles a French bread pizza. Nutr. Assoc. : 0 0 0 0 0 5296 1106 0 0 0 1198 0 0 0 * Exported from MasterCook * Saute of Mixed Vegetables Recipe By : Cooking Light YEAR: 1995 ISSUE: Nov/Dec PAGE: 188 Serving Size : 8 Preparation Time :0:00 Categories : Vegetable Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cauliflower florets 2 cups sliced green beans -- cut into 1" pieces 1 1/2 cups diagonally sliced carrot 1 1/2 cups cubed peeled chayote -- * see note 1 tablespoon vegetable oil 1 cup chopped onion 1 cup chopped green bell pepper 2 cloves garlic -- finely chopped 3/4 teaspoon salt 1/2 teaspoon ground cumin 1/4 teaspoon pepper 1/3 cup chopped fresh cilantro Bring 3 quarts of water to a boil in a large Dutch oven. Add the cauliflower, and cook for 3 minutes. Add green beans, carrot, and chayote; cover and cook an additional 4 minutes. Drain and rinse under cold water; drain well, and set aside. Heat oil in pan over medium heat. Add onion, bell pepper, and garlic; cover and cook for 8 minutes or until tender, stirring occasionally. Add cauliflower mixture, salt, cumin, and pepper; cover and cook an additional 5 minutes or until thoroughly heated. Remove from heat, and stir in cilantro. - - - - - - - - - - - - - - - - - - NOTES : Zucchini can be substituted for chayote, if desired. Serving size: 1 cup. Nutr. Assoc. : 2512 3568 20024 2535 0 0 0 0 0 0 0 0 * Exported from MasterCook * Spinach With Chili Oil Recipe By : Cooking Light YEAR: 1995 ISSUE: October PAGE: 131 Serving Size : 5 Preparation Time :0:05 Categories : Vegetable Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon chili oil 1 clove garlic -- minced 20 ounces fresh spinach 1/4 teaspoon salt 1/4 teaspoon pepper Heat oil in a large Dutch oven or wok over medium-high heat. Add garlic; sauté 1 minute. Add spinach, salt, and pepper; toss well. Cover and cook 5 minutes or until spinach wilts, stirring well after 2 minutes. - - - - - - - - - - - - - - - - - - NOTES : Serving size: 1/2 cup. Nutr. Assoc. : 4267 0 0 0 0 * Exported from MasterCook * Stuffed Zucchini Recipe By : Frances Bolton Serving Size : 6 Preparation Time :0:45 Categories : Appetizer Main Course Side Dish Vegetable American Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium zucchini 2 tablespoons butter 1 cup chopped fresh mushrooms 2 tablespoons all-purpose flour 1/4 teaspoon crushed oregano 1 cup grated Jack cheese 2 tablespoons chopped pimiento or green onions 1/4 cup grated Parmesan cheese -- garnish Cook whole zucchini in boiling salted water about 10 minutes, or until tender; drain. Cut in half lengthwise. Scoop out centers, leaving a 1/4 inch shell; chop scooped out portion and set aside. Melt butter in a large skillet; sauté mushrooms about 3 minutes or until tender. Stir in flour, oregano; remove from heat. Stir in Jack cheese and pimiento or green onion; stir in reserved chopped zucchini. Heat mixture through. Preheat broiler. Fill zucchini shells, using approximately 1/4 cup filling for each. Sprinkle with Parmesan cheese. Broil several inches from source of heat for 3 - 5 minutes or until hot and bubbly. Note: Stuffed zucchini may be assembled in advance, covered and refrigerated up to 4 hours. Broil for 5 - 7 minutes instead of 3 - 5. - - - - - - - - - - - - - - - - - - NOTES : Broiled zucchini stuffed with mushrooms in their own thickened juices, herbs and Jack cheese. Very good! Nutr. Assoc. : 0 0 2673 0 3133 26152 4487 0 * Exported from MasterCook * Vegetable Filling Recipe By : Slim Ways Mexican p 125 Serving Size : 4 Preparation Time :0:25 Categories : Meatless Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 1 1/2 cups onions -- thinly sliced 1 1/4 cups red bell pepper -- julienned 1 medium jalapeno -- seeded & julienned 1 clove minced garlic 1 1/2 cups zucchini -- halved & sliced thin 1 1/2 cups yellow squash -- halved & sliced thin 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1. In a large nonstick skillet, heat oil. Add onions, bell pepper, jalapeno pepper, and garlic. Cook over medium heat, stirring frequently, 8 minutes, until veggies are tender. 2. Add zucchini, yellow squash, salt, and black pepper to onion mixture. Cook, covered, 10 minutes, until zucchini is tender-crisp. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Minestrone Recipe By : Cooking Light YEAR: 1996 ISSUE: Jan/Feb PAGE: 128 Serving Size : 4 Preparation Time :0:00 Categories : Vegetable Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 3/4 cup chopped onion 3 cups water 2 cups diced zucchini 1 cup diced carrot 1 cup drained canned cannellini beans or other white beans 3/4 cup diced celery 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon dried oregano 1/8 teaspoon coarsely ground pepper 14 1/2 ounces diced tomatoes -- undrained 1 clove garlic -- minced 1/4 cup uncooked ditalini or elbow macaroni 4 teaspoons grated Parmesan cheese Heat oil in a large saucepan over medium-high heat. Add onion; sauté 4 minutes or until lightly browned. Add water and next 10 ingredients (water through garlic); bring to a boil. Cover, reduce heat to medium-low, and cook 25 minutes. Add pasta; cover and cook an additional 10 minutes. - - - - - - - - - - - - - - - - - - NOTES : This earthy, elegant soup is probably one of our most economical, using ingredients that are commonly on hand. To serve, ladle into individual bowls, and sprinkle with cheese. Yield: 4 servings (serving size: 1-1/2 cups soup and 1 teaspoon cheese). Nutr. Assoc. : 0 0 0 5663 0 26386 0 0 0 0 0 0 0 0 0 26044 0 0 0 This was hard to do! I'm a high-carb girl myself. I hope you aren't vegan!

Well, it worked GREAT. I made a simple clam chowder with turnip, daikon radish, and rutabaga, all cubed about 1/2", in place of potato. Everything else was as usual for a simple clam chowder. Onion, celery, a little garlic, bacon, clams (some canned, some whole), plenty of butter and heavy cream, milk, salt, pepper, a little flour to thicken (which turned out to be unnecessary, in fact I had to thin it out with more milk), Italian parsley garnish. Served in a boule bread bowl for DD, in plain bowls for SWMBO and me. We all preferred the low carb chowder to the traditional potato based chowder, which I'd made last week. SWMBO liked the way these root vegetables held together in their cubes instead of disintegrating as potatoes are wont to do. She liked the daikon radish best. She did complain about the actual clams with shells. DD pointed out that the shells slow you down and prevent gobbling. I felt the root veg-based clam chowder was a little lighter than a potato chowder, in the sense that it doesn't sit quite as heavy in the belly. But that may have been psychosomatic. (Numbers. Grams of carbohydrate per 100 grams of food: Potato 17, rutabaga 9, turnip 6, daikon radish 4. So next time I'll use more daikon radish. It's low(er) carb than the traditional recipe, but has plenty of fat from the dairy. I'm trying to eat less carb and more fat and protein, so this is perfect for me.) Anyway, this is going on the Christmas eve menu. We are doing a big crab feed. We always do a big crab feed. This year we broke tradition and went away for Thanksgiving, to a friend's house in Port Townsend WA. It was a wonderful trip - ferries, food that I didn't have to cook, a cute coastal town with interesting shops, our favorite cafe and a good bookstore, lots of lounging and napping, and one day I set up my laptop, put my head down, worked for 10 hours and pushed through a task that had me "blocked" for months. But . . . This has made us more determined to spend Christmas and New Years at home, with the kids and a fire, cooking and knitting, working and reading, getting the last college applications submitted (DS), and napping, hopefully a good deal of napping.