Feb 18, 2010
Calling All Health Nuts! I Need Low-Fat Recipes.
I am now 14 weeks pregnant. I had a check-up Tuesday morning, and things seem to be progressing normally. I say that with utter uncertainty and trepidation, and sometimes feel like I’m jinxing myself simply by saying it.
When I told you all about this pregnancy, I told you also about having a condition called gastritis. It’s an inflammation of the stomach lining, and it’s very painful. Bad news: I still have gastritis. I take medication to manage some of the symptoms, but I still deal with more than my fair share of gassiness and general nastiness. I’ll spare you more details than that, unless you’re curious. But suffice it to say, it’s really miserable. I had this condition during my pregnancy with Felicity as well.
This time around, however, I think I’ve been able to nail down a major trigger for my stomach pain. I used to think it was acidic or spicy foods. I’m still avoiding those, but I think the bigger trigger for me is fat. When I eat a lean diet, I don’t have pain. When I eat something fattening (even a very small amount), I’m curled into the fetal position, gripping my stomach and crying.
So, I’m eating a very reduced-fat diet. See, it’s not that we eat unhealthy at our house, but I’ve never had to deal with this dietary restriction. I feel like I’m learning to grocery shop and cook all over again. It’s really difficult to avoid fat!
I haven’t nailed down what kinds of fat are okay and not okay. I don’t know if it’s just hydrogenated oil fats that hurt, or all fats, including good fats in peanut butter & olive oil. I’m just taking it easy across the board.
So this is where you health nuts come in! I need some suggestions for what to cook for my family! I have a ton of boneless skinless chicken breasts, I just bought some tilapia (though I have no idea how to prepare it), I’ve got some ground turkey, and I’m open to vegetarian suggestions.
Keep in mind, they can’t be spicy recipes. I would soooo appreciate any guidance here. Like I said, I feel like I’m starting over.
So here are some options for sharing:
- Post a quick recipe in the comments.
- Leave a link to a post you’ve done that involves a low-fat recipe.
- Write a new post and leave your link below.
More than likely, you’ll be helping more people than just me! I’m sure many of us are looking for healthy, easy alternatives.
And…my hungry husband and children will thank you as well! You can only eat so many turkey sandwiches. Morrow now gobbles when he hears the word “turkey”–cute…but sad.
Hi Molly,
A household favorite here is simply roasted vegetables. Doesn’t take any forethought, just some veggie chopping time and a hot oven. Last night we put a tiny bit of oil, salt, pepper, and rosemary on chicken breasts and put those in the oven at the same time as these veggies. (but cooked it more like 400 degrees)
Any combo of chopped vegetables (potatoes, bell peppers, tomatoes, onion, mushrooms, yellow squash, zucchini, carrots, celery, garlic cloves, etc)
1-2 T olive oil
coarse salt and pepper
-Preheat oven to 425
-Chop veggies to 1 1/2 inch pieces
-Drizzle with oil, and salt and pepper* to taste
-Cook 40 minutes in a shallow baking dish, stirring halfway through
*One of those Lipton French Onion or other flavor dry mixes could be used instead, and is soooo yummy
This sounds AMAZING right now! If I didin’t already have a dinner plan for tonight, I would be making this. Thanks Lauren.
Roasted cabbage is pretty good too. I just chop a head into eighths and prepare like Lauren’s comment except that I don’t stir it.
Roasted brussels sprouts are awesome,too – if you like them!
We usually broil our tilapia:
We use a little olive oil, salt, pepper, and garlic (but you could probably leave out the olive oil)
Broil for about 4-5 minutes then flip it over for 4-5 more minutes
I do the same thing with the fish/broiler.
Recently I’ve been putting (any kind of) fish in a foil “packet” with a tiny bit of olive oil & the herbs. Cook it in a hot oven or under the broiler for 20 min or so. You can do Asparagus this way really nicely too at the same time as the fish (or even in with the fish if you’re into that sort of thing!)
My mother in law made some with a coating of crushed Ritz crackers and parmesan cheese – very light, no butter or anything added, and it was super yummy. (And easy, i would imagine)
I don’t really have any recipes that are low fat and non spicy. I just wanted to say that if lemon pepper isn’t too spicy, then it is wonderful on tilapia. I usually brush on some olive oil, sprinkle with lemon pepper, and then cover with foil and bake it. I would think you could omit the olive oil if you want. The pepper just wouldn’t stick as well.
Or you could also try lemon or lime juice with some cilantro and garlic.
I can tell you how to prepare the tilapia, although you might have to adapt this based on what foods hurt your tummy. I bake it in a bag made of aluminum foil. Lay down a piece of foil, stick the fish on top, lay another piece on that, then roll the edges to make a pouch. Along with the fish, I usually add onion, olive oil, basil, salt and pepper. You can do leeks, butter and fennel, too. But, the onion and leeks might be out for you right now. Mostly you need something wet in there with the fish to make steam (thus, the oil or butter). You could try a little bit of water, but it might leak out. Never tried that. Put the bag on a baking sheet in case it leaks. Tilapia cooks very quickly, so maybe 20-30 minutes on 375 degrees in the oven. I usually do this on the grill, but that’s probably a bit snowy where you are. :) It’s really easy to do Tilapia in a skillet on the stove, too, but make sure you put something in the pan (like Pam) or it sticks.
I have a sensitive tummy, too, so when it’s bothering me, I cook something my family will eat, but reserve a bit and keep it bland for me. For example, when I make ground turkey soft tacos, I cook the meat with only salt and a little pepper. Then I take some out for me before I add taco seasoning.
Don’t forget about easy, plain foods like mashed or baked potatoes, brown rice with beans, and steamed or roasted veggies. Roasting veggies is VERY easy. Chop them up, stick them on baking sheet with salt and pepper, put under broiler. I spray the pan with Pam first. On the cooking shows, they always drizzle oil, but I learned you don’t actually have to do that. Pam and the liquid in the veggies seems to be enough.
OK, so, I didn’t read the comments before I added mine. Guess mine was a bit redundant. :)
Here’s a link to a delicious ground chicken recipe (seriously, so good and almost better as leftovers)
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1206204
And a tilapia recipe:
BAKED TILAPIA WITH CORN & TOMATOES
2 cups of corn
1 can of diced tomatos (your choice of flavor, undrained)
1/2 cup chopped white onion
1 tsp dried dill weed, divided
1/2 tsp salt, divided
PAM
1 lb. tilapia
1/4 tsp ground black pepper
3 cups hot cooked brown rice
Preheat oven to 425. Combine corn, tomatoes, onion, 1/2 tsp dill and 1/4 tsp salt in bowl.
Lay two 20 x 12-inch sheets of regular tin foil on top of each other.
Place about 3/4 cup of corn misture in center and spread slightly.
Spray both sides of each fillet with cooking spray.
Sprinkle with remaining ill, salt and pepper.
Place fillets on corn mixture.
Bring up short sides of each foil packet and double-fold at top.
Double-fold both ends to seal each packet, leaving space for steam to gather.
Place packets on baking sheet and bake 20 minutes (or until fish is opaque and flakes easily with a fork).
Carefully open ends of packets to allow steam to escape before fully opening.
Serve with rice.
Also, I’ve started using chicken for tacos. I stick it in the food processor, then cook it just like I would cook ground beef.
Great idea! I’m looking forward to hearing about some new, healthy recipes :).
Ugh! That is really not fun! You might try checking out http://frugalwellness.blogspot.com/ Infact, when I double checked that she did have recipes there is a post for “Cooking Light” magazine.
One thing that I thought of that I LOVE and most people here will eat is a brown rice, bean, lentil dish.
Cook brown rice, I’ve used that whole grain and minute use whatever you prefer.
In one skillet (yes, one skillet!! w/ a lid) Cook your lentils (I use the market pantry from Target) w/ chicken broth cook as directed and some onion (finely chopped – or I cheat and buy the tomatoes w/ herbs, onion and garlic)and add some petite diced tomatoes and carrots. When your lentils are done and carrots are tender you are ready.
You also will need one more pot for black beans (just the canned version, I add 1/4 can of water so they aren’t so thick and syrup-y).
Layer:
Rice in bottom of bowl, lentils, black beans. I usually put sour cream on top and add some extra spice. (Tony’s but cayenne could work for someone that wants a little kick)
That sounds really good! I have some lentils, I’m sure I have a can of black beans, and I have brown rice! YAY! This seems really easy and yummy! Thanks Kristin!
I love making (non-fancy) shish-kabobs. Cut up a couple of green peppers, red onions, and open a can of pineapple. Cut up some of chicken breasts in one-inch pieces. Season as you prefer…I usually use garlic or lemon. Place on a bamboo or metal skewer and broil or BBQ for 10 minutes or until the chicken is done. Serve with steamed brown rice ( my MIL bought me a rice cooker for Christmas two years ago and I have used it 2-3 times a week ever since!!)
I’m sorry you’re feeling so terrible! Hope all this new cooking helps you out!
I’m in LOVE with my rice cooker! We got one for our wedding 6+ years ago and rarely a week goes by when I don’t use it. They’re so helpful!
And good shot on the shish-kabobs! I guess I only think of them as grill food, but that’s totally not true!
We also use our rice cooker 3-4 times a week! I don’t even know how to make “real” rice without one…
You could also try this blog:
http://www.ourbestbites.com
They did a series on healthy eating. I like that the blog has practical, simple recipes that taste amazing. They add pictures and explanations about how to make everything, too, which I need!
Thanks for the site. I just subscribed!
Ugh, I’m so sorry you’re dealing with this! Doesn’t sound fun at all.
I only have 1 low-fat recipe I can think of (how sad is that — I’ll definitely be checking out some of these other recipes!), but it’s easy & one of our favorites. Black bean & barley burritos. You’d have to use a low-fat shredded cheese and light or no sour cream, and a mild salsa on top (it needs the salsa or it’s really plain…we use peach/mango), but it’s quite healthy & light — & good even if you’re not a mexican food person (my hubby isn’t & he loves them :))!
Anyway, I blogged about it several months ago: http://nmwally.wordpress.com/2009/10/21/mmmmm-black-bean-barley-burritos/
These sound great! I can eat a *little* bit of reduced-fat cheese, and fat free sour cream. I think I could do a little bit of peach-mango salsa, since it’s much more mild. I’m definitely going to try these! Thanks for the help, friend.
If the peach-mango salsa doesn’t work for you, you might try this chutney, leaving out anything that you find disagreeable right now (unfortunately, mango season doesn’t really pick up for a few more months – you may have to go with frozen mango or peach). We usually eat this with fish.
1 mango, cubed
1/4 c sweet onion, chopped fine
1 small bell pepper, chopped fine
1/4 t turmeric
pinch salt
pinch sugar if your mango turns out to be a little green
cover and microwave 7 minutes, then refrigerate
Hmmm… we’ve been working on getting more (good) fats into our diets, not less, but one thing that is coming to mind would be a (mild) chili. I like to do it vegetarian with rice and beans, chopped tomatoes, and maybe some cheese on top.
Oh, and maybe grilling the chicken or tilapia would be an option? That could be so yummy, especially with some grilled peppers and onions!
I just posted the Lime Chicken & Rice recipe to my blog, I linked to it up above.
If anyone tries it, I’d love to hear the results!
I’ll post more recipes as I think of them, but I think the Italian Beef Soup would also apply here.
One other thought- while Roger was really working out and losing his 50+ pounds last year we came to an interesting conclusion. I don’t really care for Ground Turkey and the more we looked into it, there isn’t *really* much difference (in fat/calories) between ground turkey and the 93/7 ground beef. I’m not sure if it bothers you more to eat beef, but since you’re Pregnant and need the iron, maybe test out the 93/7 ground beef and see if it bothers you! Personally, you just can’t fabricate the taste of ground beef, but that may just be me. ;-)
I’m sorry you have such a painful condition. It sounds awful and I hope all these lowfat recipes are helpful!
Yeah I’m nervous to try the ground turkey, since it really isn’t all that lean. Good suggestion on the leaner ground beef. In some ways I”m petrified to do beef and get sick, but maybe I just need to do it once and see how it goes. I feel like I need to figure out my thresholds of what is too much fat and what is acceptable to my stomach. It’s so weird.
I also recently cooked pork tenderloin (cut into chunks) with salt and pepper in pineapple juice and then added the pineapple chunks in for the last few minutes. It was tasty, but needed something else like rice vinegar or soy sauce (or both.)
I’m really into “simple” and I’ve found that a method (like cooking in pineapple juice or lime juice) really can be used for many different kinds of meat.
I have a blog with all my favorite healthy recipes on it (well, not all…I’m working on it) I have a tilapia recipe there that is SO good!
With all the people chiming in, I hope you find some delicious and nutritious stuff!!
http://mjbillingtonquebeceatingtolive.blogspot.com/
Oops! That last comment was mine, and I didn’t link (on my name) to the right place. Funny there is another blog named the same as mine. There’s absolutely nothing there, however!
I had gastritis once. It sucked.
I cook gluten free and dairy free, so our food is mostly low-fat by nature. It’s my personal opinion that being low fat means eating foods that are naturally low fat, rather than buying highly processed stuff that have been chemically reorganized to be low fat. So I would avoid the fake “low fat” foods and just stay away from cheese and whatever else has fat if I were you…
I love beans and lentils. A few favorites are:
Lentil tacos (you could make them milder)
http://allrecipes.com/Recipe/Tasty-Lentil-Tacos/Detail.aspx
Make your own beans (no more mystery sludge in the can…I used to boil them on the stove, but I never will again after finding this recipe):
http://crockpot365.blogspot.com/2008/10/cooking-dried-beans-in-crockpot.html
This is another favorite at my house, a good use for ground chicken or turkey (chicken fried rice over spinach with lemon):
http://www.npr.org/templates/story/story.php?storyId=103569424
I eat lots of spicy food, so that’s all I can think of right now. beans and lentils are your friends!
not totally a recipe but i got this in my email today – might be helpful or a good guideline:
http://www.babycenter.com/0_the-ten-best-foods-for-pregnancy_10320506.bc?scid=preg_2_20100218:2&pe=2Uy1bL9
I know I love for snacks eating avocados, a bit of low-fat cheese, whole wheat crackers, fruit when i have it. etc. just thought i’d pass along :)
For 9 months we have been on the “Essy” diet which “no-added-oil” food, also vegan, but not for spiritual reasons, but for artery disease.
The book on this web site has great recipes which we really like.
http://www.heartattackproof.com/recipes.htm
Boyd and Leslie Moore
2 Cor. 3:18
Sweet and Sticky Chicken (this is a favorite for us and easy to make too!)
4 pieces chicken
1 can/jar apricots, drained
1 bottle fat-free Russian salad dressing (or french or catalina)
1 pack dry onion soup mix
Mix salad dressing with soup mix, then stir in apricots. Pour over chicken Bake at 425 for about 4o minutes or until chicken is done. Serve over brown rice.
My mom used to make this frequently when I was a kid! Loved it then and was shocked when I found out how crazy easy it was!
I have a recipe very similar to this one! Thanks for reminding me!!! And thanks for this one! You guys are helping me out sooo much.
How about breakfast foods? Pancakes, eggs, roasted potatoes, etc.
Or spinach lasagna?
We also eat a lot of rice and beans around here. Delicious when wrapped in a tortilla with lettuce and a little avocado spread. Easy to spice up or mellow down depending on who’s eating it. Maybe sticking with whole foods will make the fat issue easier — rice, beans, veggies, whole grains, etc.
I love the book “The Art of Simple Food” (Alice Waters). You can get it through the library.
A few blogs that focus on nutrition and offer recipes:
http://www.nourishingdays.com/
http://www.keeperofthehome.org/
http://www.passionatehomemaking.com/
Molly, congratulations and so sorry for the gastritis! The key to low-fat recipes is substitute, substitute, substitute. I love doing this b/c I cannot follow a recipe to save my life. I consider them to be a “jumping-off point”–it’s a great challenge to improve on a recipe.
It gets tricky in baking, but in cooking it’s totally doable, but just be prepared that food simply doesn’t taste quite as good without the extra fat, but you really do get used to it.
Substitute fat-free cream cheese, sour cream and cheddar cheese in your favorite recipes; reduce oil to only what you need to keep food from sticking to your pan (I usually use cooking spray). It all depends on what your family enjoys eating–if you like to cook with cream soups (in casseroles, etc.) there is a very low-fat homemade version that I can send you.
When it comes to baking, depending on the recipe the amount of fat can be reduced or partially replaced with applesauce or fat-free sour cream. Again, you have to do some experimenting, but as long as you don’t mind eating “errors,” the trial-and-error method can be fun.
Could you let us know what your favorite foods are (or food categories) and we can see how we can help?
Broiled Tilapia Parmesan is a staple in our house. You could make it a little lower fat by substituing the butter and mayo for margarine and Miracle Whip. By the time you spread it over the fish, though, it doesn’t amount to much, so it’s really up to you. This is one of the most delicious things I have ever tasted.
http://allrecipes.com/Recipe/Broiled-Tilapia-Parmesan/Detail.aspx
This looks awesome! Definitely have that page bookmarked!
Yum! Thanks for this!
I started eating low-fat/low-carb meals recently and got some great cookbooks at the library. I’ve found that when you buy a cookbook or magazine, you hardly use all the recipes, so getting the books from the library allows me to cook what I like & write down the recipe before I return it.
One easy meal I love is frozen chicken (I use tenderloins), drained can of rotel, drained can of black beans, i cup of corn (although corn is high in carbs). I heat it in the crock-pot for 3-4 hrs on high, or 8 on low. Then I shred the chicken with a fork and eat in corn tortillas. You could not put Rotel and just chop tomatoes, mixing in after its cooked.
I might have something to offer when I get home, but for the moment, I can substitute plain nonfat yogurt for sour cream without batting an eye. My husband thinks this is weird, so maybe it won’t work for you, but it sure makes Mexican food easier to do low-fat.
I bought fat-free sour cream and it seems to be okay. I’ve also been doing a lot of lowfat plain yogurt.
I did a mayo/yogurt blend (1/2 & 1/2) the other day and it was great.
Here’s my all-time favorite ground turkey recipe! Feel free to skip the mayo suggestion at the end – they’re really tasty all on their own!!
http://bearandmooeat.blogspot.com/2009/01/tarragon-turkey-burgers.html
I echo what Leslie said…check out recipe books from the library! You can search for low-fat recipe books, but also look into vegetarian and vegan recipe books as they cook without animal products which can be high in fat. Broil/boil/steam/bake meat and vegetables instead of cooking in oil. Avoid canned soups like the plague!
Tribeca Yummy Mummy posts (I think?) vegetarian recipes that include directions for children so they can join you in the food preparation process:
http://www.tribecayummymummy-cate.blogspot.com/
Fat Free Vegan Kitchen is an excellent resource as well:
http://blog.fatfreevegan.com/
Very straightforward recipes that are easy to follow and typically void of strange ingredients. She includes nutrition information at the bottom of her posts.
This recipe is from Jordan Rubin’s book The Great Physicians RX for Health and Wellness. You can use whatever comparable ingredients you have on hand, and of course add more chicken or peppers to suit your family size. This is so easy to make and tastes SO good! I hope it may work for you Molly!
Sweet and sour chicken
1 tbsp coconut oil
1 lb. boneless cubed chicken
1/2 red bell pepper cut up
1/2 green bell pepper cut up
1 tbsp cornstarch
1/4 cup soy sauce
1 cup pineapple cut into small chunks
1/4 cup pineapple juice
3 tbsp vinegar
3 tbsp Rapadura (natural sugar)
1/2 tsp ground ginger
1/2 tsp garlic powder
1 1/2 cup brown rice
Prepare brown rice as directed on package. Heat coconut oil in large skillet and stir-fry chicken until well browned. Add peppers and cook another 2 minutes. Mix cornstarch and soy sauce. Pour into skillet. Add pineapple and juice, vinegar, Rapadura, ginger, and garlic powder. Bring to a full boil. Serve chicken over brown rice.
After learning of some serious heart disease in my family, I too had to drastically change my diet and boy was it rough. I tried sooooo many different diets and ideas with no success in lowering cholesterol (btw, I’m 36, not over weight and exercise a ton). After a year of searching and experimenting I think I found the key and it just might be the key for you too-makes perfect sense. Eat Clean…check out Tosca Reno on the web. Not only did I finally lower cholesterol by 60 points in one month but my gassy, bloated tummy, headaches and fatigue disappeared. I don’t disagree with vegetarians but be careful-you really need protein right now and its tough to get on a vegetarian diet. I hope you find the solution that works for you soon and have the most enjoyable pregnancy!
Oh yeah! And try Kefir-great for tummy troubles!
Thanks Michelle. I’ll definitely look into it!
Tilapia is one of my most favorite fish! I tend to keep it simple when I cook it. I put it in a nonstick pan with a little butter (you could probably substitute a smidgen of olive oil instead,) and sprinkle a little sea salt, a tiny pinch of pepper, and some parsley flakes over the top. Then I squeeze about a quarter-wedge of lemon over the top. I cover it and let it poach in its own juices on low for just long enough to be tender and flaky without being dry. Take the fish out with a pancake flipper and set it aside (cover it wish a dish so it stays warm!) and throw a generous handful of your favorite frozen vegetables into the lemony juice in the pan. Cover them and let them heat until they’re crisp-tender. Serve with a slice of good bread to soak up any remaining juice. Scrumptious, and flavorful without being over-spiced!
We’ll be keeping you, your baby, and your tummy in our prayers! :-)
oops, forgot one more spice: a sprinkling pf paprika. It brings out the creamy flavors of the fish.
Mmmmm, I’m gonna have to send my husband out for a batch of tilapia now. I’m getting hungry!
This sounds great!!! Thanks for your contribution, Denita!
No recipes to share but I am a huge fan of Peppermint Tea. I don’t have gastritis but I do have Irritable Bowel Syndrome. Peppermint oil has been proven to relax your lower intestine and prevent spasms. I also take fiber (like Benefiber) everyday. I also avoid caffeine and anything carbonated.
I drank some lemon tea last night and it was so delish! A couple weeks ago at work, I had some citrus mint tea, and it was so amazing.
The Mansion at Turtle Creek in Dallas makes the BEST tortilla soup I’ve ever had. You might want to tone down the cilantro and cayenne for the kiddos.
Mansion Tortilla Soup
3 tablespoons olive oil
4-6 corn tortillas, diced
1 tablespoon of minced garlic
4-5 tablespoons of chopped cilantro
1 tablespoon of cumin
2 tablespoons of chili powder
Saute all of the above until tortillas begin to crisp.
Add the following to the above and simmer.
1 cup onion puree (easiest way is to dice a smallish yellow onion and puree it in a food processor or blender)
1 large can (29 oz) of tomato puree
2 quarts of chicken stock
Salt and Pepper to taste
Cayenne Pepper to taste
Serve it with tortilla chips (there are low fat versions!), fat-free sour cream, and grated cheese. Avocado is also good on top if you can get those this time of year and if you can handle the healthier kinds of fat.
BTW, it’s totally okay with the spices toned down.
Meant to add – the Mennonite Central Committee produces a series of cookbooks called _More with Less_. The recipes are simple, made with fresh ingredients, and uniformly delicious. Not all are fat-free, but many are. I got mine at Ten Thousand Villages.
I have More With Less. Such a good resource!
Unfortunately, I really don’t know much about healthy. I couldn’t help but notice, though, that you didn’t mention having gastritis with your boys. Could this mean a little sister for Felicity??
I’ve been praying for you guys!
I know… I try not to think about it too much. Don’t want to get my hopes up.
Hi Molly! I just happened upon your blog today. Sorry you’re having troubles.
One of our favorites is Tilapia and Couscous: http://www.rachaelraymag.com/Recipes/rachael-ray-magazine-recipe-index/dinner-recipes/Tilapia-Baked-in-Couscous it’s really easy and fast.
Also, I really enjoy http://www.101cookbooks.com for recipes that are generally healthy.
I hope all goes well!
I have a fabulous recipe for falafel that is very tasty and fun. It’s low-fat and vegetarian, but high in protein. Here you go:
Santa Fe Falafel
Adapted from Redbook, Feb. 2008
(http://www.redbookmag.com/recipefinder/santa-fe-falafel-rbk0208?click=recipe_sr)
Ingredients:
1 (15-oz) can pinto beans, rinsed & drained
1/2 c. shredded Monterrey jack cheese
1/2 c. tortilla chips, crushed (you can do low-fat ones)
3 scallions, minced
1/4 c. red bell pepper, finely chopped
1/4 c. chopped cilantro
1 clove garlic, crushed through a press
1 1/2 tsp. chili powder (optional)
1 tsp. salt
1 large egg white
8 whole wheat pitas, cut in half and open
8 thin slices red onion
8 thin slices plum tomato
1 c. shredded romaine lettuce or spinach
1/3 c. low-fat (or fat-free) sour cream
1/2 tsp. lime zest
1 tsp. lime juice
Directions:
Mash beans with an electric mixer until a coarse puree. Add cheese, chips, scallions, pepper, cilantro, garlic, optional chili powder, salt and egg white. Shape 1/4 cupfuls into patties. Heat a nonstick skillet to medium; spray with cooking spray. Cook falafel 2-3 min/side until brown and heated through. Keep warm. Place falafel in each pita with onion, tomato, and lettuce. Mix sour cream with lime zest and juice and serve with falafel. (Very good served with carrot, radish and grapefruit salad: matchstick carrots, 1 diced grapefruit, 2-3 sliced radishes, 1 T. snipped chives, salt, and pepper — all mixed together in a bowl.)
I had falafel for the first time this summer. So good! I will have to try this!
i’d try out some homemade chicken soups, chicken noodle and chicken and rice are usually really easy to make, and chicken stock has all sorts of benefits for GI problems. also, i’ve heard eggs are good for tummies too (and babies!) and breakfast for dinner is always super fun (at least to us, we may be very easily amused though) and really easy on the budget.
i’ve walked some of what you have, and have noticed a great deal of strength in your last few posts. i’m so grateful that you are telling your story, and of course, we are praying for all of you.
I ate so much chicken soup at the beginning of this pregnancy that I kinda got burned out. I’m sure I’ll be able to eat it again sometime soon. Funny you mentioned eggs too, they’ve been working out really good for me!
One of my favorites is my modification from a recipe in the Joy of Cooking. I take boneless skinless chicken, cut it into strips, season it with salt and pepper, and cover it with a large can of diced tomatoes. Then I put a LOT of dried basil on top, like probably around a tablespoon, and cut up black olives to put over top. I bake at 450 for a half hour or so until it’s done. You can put it in a foil packet on a baking sheet, or in a glassware dish. It’s good with brown rice, or over top of pasta, or with couscous.
I also really enjoy Rachael Ray’s Garlic Roast Chicken, which involves a little bit of oil but with everything else going on in that dish I bet you’d be okay with just a couple sprays of Pam. That’s really good with some steamed broccoli and some orzo/rice/couscous.
As far as my tilapia goes, I usually just cover in some lime juice and fresh ground black pepper and broil it on a baking sheet until it’s done. And ground turkey is good in chili, tacos, or other foods where it can pretend to be ground beef because it’s so covered up in spices.
My mum used to make this amazing fat free cake. The sponge cake really is fat free. Of course, adding the butter icing does sort of change that a bit, but you could use something else?
Fat free sponge
Warm bowl and whisk slightly.
Whisk 3 eggs + 3oz caster sugar on top speed until thick, white and fluffy (5mins)
Sift 1½ oz plain flour and pinch baking powder over surface and fold in gently using whisk in the hand.
Repeat with 1½ oz flour.
Turn mixture into 2 greased sandwich tins bake 15-20 mins 200o or bake in 1 tin for approx 50 mins
Icing
Cream 3oz butter and 4 ½ oz icing sugar.
Add 1 tsp cocoa and 1 tsp coffee
Totally missed that you were pregnant! (Not been reading so many blogs lately.) Congrats! Hope you get a lot of recipes that’ll be kinder to you!
Molly,
If you want to have meat in a meal, I’ve been using ground turkey in place of beef in recipes for years and no one can tell the difference. Spaghetti, baked spaghetti, lasagna, tacos/burritos, turkey burgers (pre-made turkey patties). Soooo many options. I can certainly give you recipes for any of these. I do several chicken dishes too.
I’m so excited about all these Tilapia recipes!!! I’ve always been so intimidated by fish.
spaghetti surprise – my mom made this for my husband and me while we were painting our bathroom recently.
she took a spaghetti squash, cut it in half, put a couple of tablespoons of water on the cut side of each, stuck them in a plastic bag, and microwaved them until tender (depends on your microwave…ours stinks so it takes longer…maybe 5-10 minutes).
she took a fork and scraped the squash, making little noodle-like pieces (very cool).
then she browned a pound of lean hamburger on the stove and added a jar of chi chi’s salsa and a sprinkle of splenda (not sure if that’s ok for pregnancy but then a little sugar wouldn’t hurt to use instead). she added the squash “noodles,” and that’s it.
i loved it, and my very picky husband liked it too. you definitely can’t tell it’s as good for you as it is.
Hey Molly,
Jason and I are trying to do lower fat and leaner foods as well. I LOVE, LOVE, LOVE the eat at home cooks website. She has a lot of great recipes and meal ideas. She has great recipes for fish. She uses a lot of chicken and veggies. I also find that it is really easy to substitute a lower fat version of things like sour cream, sauces, cheese, even snacks. I hope this website helps you! I really enjoy it. Also take at look at the weekly menus that she puts out. It includes the recipes, shopping list and side dish suggestions. It makes meal planning and grocery shopping so easy!
http://eatathomecooks.com/
Andrea
Thanks Andrea! I just subscribed.
Molly, I happened to see that someone had linked my site to yours so I popped over. I know you’re looking for low fat recipes and I do have some of those on Eat at Home, but today is a great big brownie sundae! That doesn’t say low fat at all! The main dishes are better for low fat ;-) Good luck with your new eating habits and with the pregnancy!
Hi, this is the first time I have visited your blog, but I could not resist after seeing the title of this post on the sidebar of Urban Servant’s blog. We are vegetarian and eat quite low fat, and there are tons of great recipes out there. But considering your non-fat needs and your pregnancy, I want to strongly urge you to consider making green smoothies a part of your meal routine. Start with one a week, and then when you get used to the idea, you can make them more often as you desire. They are essentially just fresh, raw greens (baby spinach, red leaf lettuce) and fruit. You can add other awesome ingredients too, such as shredded raw ginger (great for nausea, but a little goes a long way!) nonfat yogurt, protein powder, nutritional yeast, wheat germ, etc.
PLEASE LET ME STRESS: these sound extreme in the good for you sense, and they are, but they are also SO YUMMY! Your body will love the whole, raw nutrition. Your kids and husband will enjoy them too.
I encourage you to see what you can get organic, as you never know if chemicals could be affecting your body negatively as well. : )
I hope the pregnancy goes well, and you can work out a diet that meets all your (and your family’s) needs.
Molly,
Green Smoothies are the best! My kids loooove them. Here is another good recipe for them:
http://www.passionatehomemaking.com/2009/02/the-wonders-of-green-smoothies.html
You can substitute tofu for ground meat in spaghetti, by freezing the tofu, then crumbling it. It takes on the texture of TVP (a meat substitute). Googling “how to freeze tofu” will describe it better than I can. Once you crumble it, saute it with the onion, garlic and spices and some beef bouillon, and it will take on that flavor.
A previous commenter mentioned lentils and brown rice. I used to make a complicated lentils and brown rice casserole, but then learned a simpler version that you cook on the stovetop. Saute your onion, garlic, carrots or basically any vegetables you have in your fridge and want to use (peppers, mushrooms, celery, etc.). Then add rinsed lentils and brown rice and liquid (chicken broth works well) and cook. There are many variations; as a guide, one recipe I used had 1 c. rice, 1 c. lentils, and 6 c. broth or water. Season to taste with herbs or an Italian herb mix or Provence herb mix. Your family can add cheese on top of theirs!
Tofu lasagna is also really good, but I’ve never made it without using cottage cheese. About dot com has a Vegetarian Tofu Lasagna with Spinach Recipe that looks good.
Hope you find some great new foods!
Hi Molly,
I’m sorry you’re still struggling with the tummy upset…praying for you. What a great idea to get input from other folks on your blog! I’m thankful to benefit, too.
I have similar-sounding side effects when I eat stuff I’m allergic to. Don’t do well with fat, either.
Some ideas from the top of my (sleepy) head:
1. Replacing all or most of the butter in a recipe with chicken broth (i.e. potato soup with chicken broth and low fat or skim milk, no butter. A staple in my home…I don’t have a recipe, but it’s basically cut up potatoes, chicken broth, milk and then instant potato flakes to thicken. Make it the consistency you like).
2. Lentil Soup. Here’s a link to my silly blog. I make this often for us. It’s cheap, EASY, super nutritious & easily adaptable: http://joyfulmamma.blogspot.com/search/label/recipes
3. Using Smart Balance Light in place of margarine or butter. I can handle the soy lecithin (my 50 cent word for today) & it’s tasty. You can jazz up basmati rice with a low fat combo of melted SBL, salt, lime juice & dried cilantro. Reminds me of chipotle :) Makes whatever main dish you’ve prepared taste better.
4. Corn tortillas warmed on a skillet that’s been coated with cooking spray. Stuff with sauteed veggies, egg whites, beans & low fat cheese, etc.
5. Carbonated, flavored water. Settles the tummy & somehow it helps when you’re giving up other stuff you like. I keep it close right now :)
Hi Molly! I’m a lurker. :) Sorry to hear you’re not feeling well. I know that one specific stir-fry has been suggested already, but I wanted to recommend the concept again!
You can use chicken, ground beef, ground turkey, or tofu. I usually like to brown the meat with soy sauce and some black pepper (maybe ginger for your stomach would be good). Then add any veggies you want–I like red peppers, onions, bean sprouts, and snow peas. Serve over white or brown rice. The best thing about stir fry is the infinite amount of variations you can do based on your meat, veggies, and spices. :)
Hey Molly
I love checking out BBC Good Food… http://www.bbcgoodfood.com/ they have LOVELY recipes that are healthy and low fat. Also Eating Well http://www.eatingwell.com/recipes_menus/collections/quick_healthy_lowfat_recipes.
Blessings from sunny South Africa :)
Wanted to recommend also United Noodles grocery for authentic asian noodles. I figured you might occasionally need a break from rice! Most of the noodles there cook up really quickly (like 4 or 5 minutes of boiling or less).
I second United Noodles.
Also, if you want to try lamb (I’ve heard its easily digested), the Somali markets are massively cheaper than the grocery stores (I typically go to the one on Franklin east of Hiawatha with green awnings). They will saw chops as thick as you like from a frozen-hard-as-a-rock leg. As long as you have some freezer space for the still-frozen meat, you don’t have to deal with eating the whole thing in a short period of time.
I love Cooking Light – the magazine, website, or the cookbooks! Their recipes are yummy and easy to follow, and they give you all the nutrition info at the bottom. The website is great because you can search for recipes based on what you like or have already purchased. http://www.cookinglight.com And I love that you posted this, because I’m getting lots of fun ideas from the comments! :)
Soup would be a super-easy way to stay low-fat and have variety! I like to start with broth, add beans and brown rice…then go from there. Throw in chopped veggies, chopped chicken, whatever you have on hand.
Give it a Mexican flavor by throwing in a can of Rotel or petite diced tomatoes and chopped cilantro…
If you get tired of soup, you can do the same beans/rice/throw-in-other-stuff, just eliminate the broth (although cooking your beans or rice in broth makes it more yummy). Then you can eat it in a bowl or wrapped up in a low-fat tortilla.
Hi Molly,
Have they checked your gallbladder? The pregnancy hormones can attack your gall bladder. It is very common to have gal bladder problems during pregnancy. Attacks occur when you eat something fatty. Gastritis doesn’t usually occur with just fatty things, but with lots of foods. Just a thought in case your doctor hasn’t mentioned it.
My favorite tilapia recipe is super easy. Just mix about 1/4 cup cornmeal with 1 tbsp. Old Bay seasoning, and then pan fry in some olive oil. It cooks super fast, the cornmeal gives it crunch and the Old Bay gives it some flavor. (My kids also LOVE this.)
One thing I would add, though, is to talk to a nutritionist about how to balance your fats. We had a great nutritionist come to our MOPS group yesterday morning, and she reminded me how IMPORTANT healthy fats are for pregnant mommies — things like nuts, olive oil, avocado, even traditional fats like those in coconut milk. So trying to eliminate all fats from your diet wouldn’t be good for your or the baby. (If you want me to pass on her name, let me know. Among other things, she’s the campus nutritionist at Bethel, and she’s expecting her 3rd baby in August.)
Oh! I got sidetracked! I was also going to share my favorite easy chicken recipe.
Apricot Pineapple Chicken
1/2 cup apricot preserves
1/2 cup pineapple preserves
2 tbsp soy sauce
1 finely minced shallot
1 tbsp red wine vinegar
1 tsp Dijon mustard
4 boneless, skinless chicken breasts
4 tbsp melted butter
Combine the first six ingredients in a microwave-safe bowl and warm them about 1 minute to make them easier to combine.
Place the chicken in a casserole dish; salt and pepper to taste.
Top with apricot-pineapple sauce and then pour the 4 tbsp melted butter over the whole thing.
Bake uncovered at 350 for 35 minutes.
I serve this with oven-baked creamy polenta and green beans. Super colorful, a little sweet, easy and … wow, I’m hungry now.
There is 97% lean ground turkey available. That is what I buy and it is pretty good. Here is a website that has lots of great slow cooker recipes. I’m sure you could find plenty of low fat stuff.
http://crockpot365.blogspot.com/
Molly,
Firstly I want you to know I was thanking God for you even this morning. Your life, your grief, and your sharing it with others ministers to me in every post. I’ve been faithfully reading your blog for years now and God has used you repeatedly as I’ve experienced my own loss. So thank you for being brave enough to share–with people like me, whom you may not even be aware you’re impacting so deeply.
Secondly, I have a condition called diverticular disease that sounds similar to your condition. It recently turned into a horrible infection that made me sicker than I’ve been in my life. Since then, I’ve revamped my entire diet–lifestyle, really. I have a million ideas. Here’s some (a lot) of them. Email me if you have more questions! Love to you…
—–
First, a quick plug for the Anti-Inflammatory Diet. Most doctors believe that all cancer and disease is from inflammation. So what the anti-inflammatory diet does is decrease–and hopefully remove–all inflammation. This is a link to the Anti-Inflammatory Diet food pyramid. http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html
*A recipe. :)
Chicken Tortilla Soup
2 tsp olive oil
1 cup chopped onion
2 garlic cloves minced
1 rotisserie chicken – shredded
2 cups frozen corn
½ cup white wine
2 Tablespoonful chopped seeded jalapeno pepper
2 tsp cumin (Molly: you may want to leave this out)
2 tsp Worcestershire
1 tsp chili powder
4 – 14 oz cans low salt chicken broth
2- 14 ox cans diced peeled tomatoes
2 – small boxes of organic tomato soup
1 bunch cilantro – minced.
Heat oil. Add onion and garlic and saute. Stir in rest of ingredients and bring to boil. Simmer one hour. Serve with (fat free?) cheese and tortilla chips. Serves 8-10.
*Roasted veggies. Chop fresh organic vegetables that you like. I usually do: eggplant, red peppers, zucchini, squash, cherry tomatoes, and onions. Lay them out on a cookie sheet, drizzle olive oil on top, salt and pepper, and bake for 30 minutes or until veggies are tender. A tip on veggies: the BRIGHTER the color, the more nutrients. Pick lots of variations of bright colors.
*Salads. I discovered a new delicious salad yesterday: Asian salad. Lettuce or spinach (the greener, the better), edemame, shredded carrots, green onions, mandarin oranges. Another thing I’ve recently discovered that has added so much flavor to my otherwise regular ol’ vegetable salads, is fresh basil. Just add fresh chopped basil and it is so yummy.
*Pasta. Something I’ve done a few times and really liked is: brown rice rigatoni noodles, grilled chicken seasoned with italian seasoning & garlic, diced tomatoes, fresh basil and, maybe some fresh mozzarella(?). (But, I’d have your doctor check for food sensitivities…if you’re sensitive to dairy, it’ll cause inflammation).
*Cut out all high fructose corn syrup. It has no nutritional benefit at all. You’ll be surprised to see how often it’s used.
*When you need something crunchy, try veggie chips or brown rice cakes.
*When you need something sweet, try a smoothie with bananas, strawberries, blueberries, raspberries, blackberries with vanilla soy milk and agave nectar. Delicious! Frozen fruit that you buy in the bags in the freezers is just as nutritious as fresh fruit. But if you buy fresh fruit and you aren’t sure you’ll eat it all, throw some of it in the freezer and use for a smoothie. In my freezer right now, I have: peaches (the freeze really well), strawberries, black berries, raspberries, blueberries, and bananas. :) Smoothies are a good opportunity to add ground flax seed. Oh, and eat the stems on strawberries–the highest amount of vitamins is in the stem.
Another idea for a sweet tooth is dried apricots or figs. (I think apricots taste better but figs are sooo high in fiber). These dried fruits taste like candy!
*Green tea is loaded with antioxidants and anti-inflammatory agents. Maybe swap black tea for green.
*Tuna salad is a good lunch option. Instead of using pickle relish, chop a red onion VERY small, add celery salt, and organic mayo. Eat it with salad or carrots and peppers.
*We don’t need as much protein as Americans think. On this diet, you’ll eat all day. Always have an apple in your purse–you’ll want them; trust me.
*Flax seed. I add 2-3 tsp of ground flax seed to oatmeal in the morning. You can’t taste it one bit.
*Processed foods are very low in fiber. Basically, I’d avoid processed foods as much as possible.
*If you haven’t noticed, with tummy ailments, fiber fiber fiber is important!
Hey Molly!
Digestive enzymes, especially the ones to help digest fats, will benefit you. I submitted a link, but since I’m new to commenting on blogs, maybe I will repeat it here…. http://www.enymedica.com. This high-quality brand of enzymes is awesome! My family and I use them every day.
I hope you find recipes etc. that help you. Take care!
Cook a whole chicken.
1. On sale, I can get a whole chicken for about 70cents/lb, but they can go up to $1.30/lb.
2. Remove organs from inside.
3. Turn oven on to 325F
4. very lightly (not necessary) put olive oil on bottom of a 9x13ish baking pan. Put chicken in upsidedown.
5. bake for 1.5 hours uncovered.
6. Flip over (now right-side up)and bake uncovered for 1.5 hours.
The chicken will literally fall off the bone when you touch it with a knife it is that tender.
Cook rice and steam veggies.
I love this recipe b/c it is really hard to mess up (unless your oven is really off with temp), really easy, and heats up the house! Plus, I can get 6 servings for under $5.
Mexican chicken:
1. Throw 2ish chicken breasts into crockpot
2. add canned beans (whatever kind you like, as long as not baked), salsa, canned or frozen corn, whatever else sounds remotely mexican.
3. cook in crockpot. When finished, chicken will easily shread with fork and it all gets incorporated into yummy goodness.
4. Serve with rice. Can add cheese, sour cream, or guac for people who want it.
How about season-your-own chili?
Set crockpot to 8hours.
1. Add browned, rinsed, and drained ground beef or chicken (sooo good with chicken).
2. big can (15oz) diced tomatoes
3. 2 cans (8oz each) beans – I use black and kidney
4. diced onions, jalopenos, and garlic optional
cook, stirring occasionally. Tomatoes will fall apart and blend in-veggies without knowing it!
When done, each person can season their own with chili powder, powdered red pepper, cheese, fritos, etc.
I am trying to think of really easy recipes to make b/c being pregnant while chasing after active kids is tough!
Hi Molly,
Congratulations! I am sorry you’re in so much pain… I can definitely relate to your symptoms, but for different reasons. I was all sorts of miserable with similar symptoms for over 2 years after our younger daughter was born. Still am sometimes… I know it can be very hard to figure out foods that work and I hope you’re able to find some tasty low-fat things that are appetizing to you right now (and easy to prepare).
This chicken recipe is delicious:
http://www.epicurious.com/recipes/food/views/Roast-Chicken-with-Maple-Soy-Glaze-233929
I use chicken breasts instead of a whole chicken (I have a thing with food that looks like what it is…) and put all of the “glaze” on in the baking dish at one time. I also bake it at 350 for about 45 min, instead of 375. You can omit the hot sauce! I usually serve it with steamed broccoli or peapods and risotto, although brown rice would also be delicious. One tip I like on brown rice – cook it with chicken broth or a mixture of light coconut milk and water instead of just water water. If you want to make risotto, I love this recipe: http://www.epicurious.com/recipes/food/views/Green-Onion-Risotto-233936. I’ve made it without parmesan and whipping cream… it’s not as good of course, but it’s still tasty. Also, I don’t use orange peel in it.
And another, but totally different chicken recipe:
http://www.epicurious.com/recipes/food/views/Grilled-Chicken-Red-Onion-and-Mint-Kebabs-with-Greek-Salad-105308
It uses fresh mint and has to be done on the grill, so maybe wait until it warms up a bit… I’ve never made the greek salad, so I can’t comment on that. We usually have Near East Long Grain & Wild Rice with this, as well as a steamed vegetable.
Are you sick of chicken yet? Here’s a super easy soup:
2 15 1/4 oz cans white & yellow corn
2 15 oz cans great northern beans, rinsed & drained
2 4 oz cans diced green chilis (non-spicy)
1 cup finely chopped green onion
1 Tbsp lemon or lime juice
1/2 – 1 tsp pepper
2 tsp ground cumin
1 clove minced garlic
2 cups cooked chicken, chopped
4 cups chicken broth
Combine everything but chicken together in a large saucepan or dutch oven and bring to a boil. Reduce heat and simmer, uncovered, for 10 min. Add chicken and heat through. We eat this with tortilla chips, but it’s fine without.
I’ll be praying for you and that sweet baby.
Brenda
Sherried Butternut Squash Soup with Spiced Pumpkin Seeds
Spiced Pumpkin seeds:
1/2 cup pumpkin seeds
2 teaspoons honey
1 tablespoon olive oil
1/2 teaspoon smoked paprika
1/2 teaspoon salt
Soup:
1 tablespoon olive oil
1 medium onion, thinly sliced
2 cloves of minced garlic
2 teaspoons paprika
1 bay leaf
2 tablespoons dry sherry
1 1/2 pounds of butternut squash, seeded, peeled and sliced into 1-inch pieces
2 cups low-sodium vegetable broth
Seeds:
Heat oven to 350 degrees. Line a baking sheet with parchment paper. Toss together the pumpkin seeds, honey, olive oil, paprika and salt in a bowl. Spread on the baking sheet and bake for 12 minutes. Cool the seeds, then break apart and toss with the cilantro. You will garnish the soup with these.
Soup:
Heat oil in a large pot over medium-high heat. Saute the onion for 7 minutes. Then stir in the garlic, smoked paprika and bay leaf. Cook one minute. Then add the sherry, and cook for two more minutes. Add the squash, vegetable broth and one cup of water. Bring all of this to a simmer, then reduce the heat to medium-low… Cover, and let sit for 25 minutes. You’ll know it’s ready when the squash is tender to the touch.
Once done, remove the bay leaf and puree the soup in a blender or food processor till smooth. Season with salt and pepper and garnish with the pepitas.
Serve over couscous.
Fresh Tomato, Lentil and Onion Soup
2 t sunflower oil
1 lg onion, chopped
2 celery ribs, chopped
3/4 c split red lentils
2 lg tomatoes, peeled and chopped
3 3/4 c veg stock
2 t each – basil, oregano, rosemary, thyme, s&p
rice or oyster crackers”
1. Heat oil. Add chopped onion and celery – cook 5 min. Add lentils and cook 1 min.
2. Stir in tomatoes, stock, spices. Cover; bring to boil and simmer 20 min.
3. When lentils are cooked and tender, cool, then puree in blender.
4. Reheat.
5. Serve over rice or oyster crackers
Tilapia – we just cook it in a small amount of butter in a pan, with salt & pepper. It’s our super quick after church meal – with broccoli & rice.
Turkey vegetable soup
2 pounds ground turkey
1 pound fresh carrots
1 can peas
1 can corn
6 chopped green onions
8 small red potatoes with skins
1 bunch fresh broccoli
6 stalks celery
2 46-oz cans V8 juice
Directions: Brown turkey in large pot, drain fat. Cut all veggies into bite-size pieces. Drain canned veggies. Add veggies to turkey. Add V8 juice and 1 tsp black pepper. Bring to boil. Reduce heat and simmer covered for 4-5 hours, stirring occasionally.
This makes A LOT but it’s so delicious that we usually eat it for two meals, or give some away, or freeze some. Since it takes time to chop everything I usually go ahead and make the big batch. I am not a health nut but this is one of my favorites, and my husband’s too!
We like to eat spaghetti squash as sort of a pasta dish. Just cook it and you can add tomatoes, low fat cheese, a little basil and oregano. I put a bit of olive oil, but I don’t think you’d even need it. I think your kiddos would like it and think they were eating pasta.
Just wanted to add – are you sure it isn’t your gallbladder? I only ask because fat/cholesterol is a huge trigger for gall issues.
The tilapia is a very good fish without the fishy taste. My family of 6 loves it. I cook it on a George Foreman grill. You can sprinkle any spices you want on top before cooking.
I love to make turkey burgers by mixing in a little parmesan cheese, finely-chopped green onion, salt, and pepper. I usually also throw in some spicy mustard and a little bit of olive oil, but obviously you might want to skip those!
There is a great cookbook called Cooking for the Whole Family that had some light recipes in it. Does it matter the type of fat? If the fat is in vegetables or beans? does that still upset your stomach. I’ll be praying for you. I miss you Molly!
Hi Molly –
A year ago I decided to completely change our family’s eating habits as part of my effort to lose weight. By eating a low fat and high fiber diet, I was able to lose 65 pounds in a little over 9 months. I’ve continued our new way of eating even after losing the weight and don’t think I’ll ever go back.
The best cookbook I found was Taste of Home’s Guilt Free cooking (http://www.amazon.com/s/ref=nb_sb_ss_i_0_23?url=search-alias%3Daps&field-keywords=taste+of+home+guilt+free+cooking&sprefix=Taste+of+Home+Guilt+fre.) My husband and kids aren’t that adventurous when it comes to food, so the family-friendly recipes in this book were a great fit for us. I have yet to try a recipe that we don’t like and all the recipes are easy and not too time-intensive.
Our newest favorite meal is Hawaiian Pork Chops with Rice (http://dzioba.blogspot.com/2010/01/hawaiian-pork-chops-and-rice.html). It’s actually on the menu for tomorrow night!
I know from experience how challenging it can be to completely change your diet, especially when you are looking for those lower in fat options. But, it looks like you are off to a great start and have tons of helpful tips too!
Jennifer
Haven’t made a low-fat recipe in my entire life :) However, the next time I make you guys Pumpkin Crunch Cake, I’ll use one stick of butter instead of two… anything for a friend.
Molly, I’ve got real sympathy for you – I’ve been on medication for a similar complaint for the last two years. I’ve posted a link to one of my favourite low-fat recipes (the microwave butternut squash risotto) – it’s fast and easy, too. In the past, I’ve also substituted the squash for pumpkin, courgettes, mushrooms, pea and ham… whatever I have in. It’s a pretty flexible recipe.
In addition to avoiding acidic, spicy and fatty foods, I also find sugary foods are a real trigger, too. I’ve found that in most baking, you can cut the sugar by about half without affecting the end result.
I’ve found by experience that for me, eating little and often helps. Luckily, I’m a grazer by nature. Fennel tea (as well as the peppermint someone else mentioned) seem to calm my stomach down too.
Hope you find something that helps.
This is sooo yummy, a low on fat. The kids will love it cubed over rice or pasta. Picked it up a couple of years ago from allrecipes.com
Braised Balsamic Chicken
Ingredients
* 6 skinless, boneless chicken breast halves
* ground black pepper to taste
* 1 teaspoon garlic salt
* 2 tablespoons olive oil
* 1 onion, thinly sliced
* 1/2 cup balsamic vinegar
* 1 (14.5 ounce) can diced tomatoes
* 1 teaspoon dried basil
* 1 teaspoon dried oregano
* 1 teaspoon dried rosemary
* 1/2 teaspoon dried thyme
Directions
1. Season chicken breasts with ground black pepper and garlic salt. Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts.
2. Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.
Nutritional Information open nutritional information
Amount Per Serving Calories: 206 | Total Fat: 6.1g | Cholesterol: 68mg
We cook Tilapia with Olive Oil and Lemon Pepper seasoning. We cook it in our toaster oven, but I would think a real oven would be the same. Our kids love it!
This is so weird. I was thinking I should write and suggest roasting tilapia with lemon pepper and olive oil, then I see someone with my same name has suggested the same thing…AAAAAHHHHH! I have a double! Who also reads molly’s blog! An internet Doppelganger!
When I was having gall bladder problems after my last pregnancy I was told to stay away from fatty foods as well. Stay away from pork and fried foods. Good luck! I know it’s not fun!
I couldn’t eat beef or pork the first trimester of my pregnancy. I thought I would die every time I did.
But I would highly recommend that you read the book Real Food for Mother and Baby by Nina Planck.
http://www.amazon.com/Real-Food-Mother-Baby-Fertility/dp/1596913940
It will completely change your views on food in general. I desperately wish I would have read it before getting pregnant instead of when my daughter was three months. Hope the gastritis gets better.
Molly, I love Cooking Light magazine. They also have a website Cookinglight.com. You can even search by ingredient. I have been cooking out of this magazine for probably 13 years- and have consistently loved all the recipes! It’s worth looking over- or picking up the latest copy on the newsstand!
here’s what I do to Tilapia :)
Crispy Tilapia Fillet
2/3 c bread crumbs
1/2 tsp Paprika
1/4 c milk
1/4 c parmesean cheese
1 egg
4 fish fillets
Preheat oven to 450. Mix bread crumbs, paprika, and cheese in shallow bowl. In another shallow bowl mix milk and egg. Dip fish first in milk and then in bread crumbs. Place fish on baking sheet sprayed with Pam. Bake 5-6 minutes then turn over and bake another 5-6 minutes.
My grandmother made this when I visted and I worried about fish with my little guy, but he loved it!
Hi Molly!
I just randomly found your blog this evening while browsing online after work and reading through your posts over the last couple of years has been incredibly moving and also an amazing testament to the faithfulness of our truly amazing God. Congratulations on the exiting news about the twins! I pray you will know a huge measure of God’s peace during this pregnancy.
Your blogging is so honest and open – its refreshing! Your blog has really opened my eyes to the huge ministry blogs can be! I will definitely be following you from now on!
Anyway, low fat recipes! Here’s my absolute favourite – however I am in England so I’m not sure if it will feature foods available the US – just in case it does though, I’ve included it below.
Misha :o)
Pumpkin and Bean Spaghetti (I usually make this with Butternut Squash)
Serves 4
Takes 50 minutes
Ingredients
Low-Fat Oil Spray
2 onions, thinly sliced
2 garlic cloves, crushed
800g – 1kg, diced pumpkin or butternut squash
400g can chopped tomatoes
500ml vegetable stock
400g spaghetti
420g can mixed beans in a MILD chilli sauce (or equivalent)
small handful finely grated parmesan to serve
1. Heat the spray oil in a pan and fry the onions for 8 minutes, until softened. Add the garlic and pumpkin or squash and fry for a further 5 minutes. Stir in the tomatoes and stock. Bring to the boil, cover and simmer for 15 minutes, until the pumpkin is tender.
2. Meanwhile, cook the spaghetti in a large pan of boiling water according to the packet instructions.
3. Add the beans to the pasta sauce and cook for 3-4 minutes. Season to taste. Drain the spaghetti well, return to the pan, then stir in the sauce. Divide between shallow bowls and serve sprinkled with parmesan.
low fat foods are very necessary for our well being, our bodies just hate fats “”
you’re really a good webmaster. The website loading speed is amazing. It seems that you’re doing any unique trick. Also, The contents are masterwork. you’ve done a excellent job on this topic!
I do love the way you have presented this specific issue plus it does indeed supply me personally a lot of fodder for thought. Nevertheless, because of what I have witnessed, I really hope when other reviews pack on that people today remain on point and in no way get started on a soap box regarding some other news du jour. Still, thank you for this outstanding piece and even though I do not really concur with it in totality, I respect the standpoint.
I intended to post you a bit of observation to finally thank you very much once again relating to the awesome tactics you have shared in this article. This is certainly incredibly open-handed with people like you to provide without restraint what exactly a number of people would have sold as an ebook to help with making some money on their own, especially given that you could have tried it in the event you wanted. These suggestions in addition served to be a easy way to fully grasp other individuals have the same keenness like my own to find out a little more with regards to this issue. I’m certain there are many more enjoyable periods in the future for folks who read through your site.