Favorite Recipes of Dr. Lisa

Coleslaw

  • 2 c. shredded cabbage
  • Dash of sea salt
  • Splash of red vinegar
  • Few drops of sweetener
  • 2 tablespoons of plain fat free yogurt
  • 1 and 1/2 tsp. Dukes Mayonnaise
  • All mixed together

*To make a complete meal I suggest adding 1/2 cup of peas and 4 oz of tuna or chicken.


Home made Black Beans & Salsa Pie

  • 1 c. black beans
  • 1 c. corn grits (already cooked and spread in the bottom of a round glass pie pan)
  • 1 teaspoon of margarine
  • 2 cups of Salsa with a few drops of liquid sweetener to eliminate bitter taste

I like to layer: First, the cooked corn grits mixed with margarine followed by the beans and then the Salsa.

Bake in microwave 7 minutes. It is very filling!

Tofu Crispies

  • 6 oz tofu
  • cinnamon
  • sea salt
  • sweetener
  • 1 c. cooked brown rice
  • 1 c. fresh pineapple cubed
  • 2 table spoons of fat free plain Dannon Yogurt
  • 1 tsp. margarine or coconut oil

Brown in a pan with Mazola spray 6 oz of firm tofu
Sprinkle with: cinnamon, sea salt, sweetener

Once cooked place in a bowl hot brown rice with the hot tofu on one side…and cold fresh pineapple and 2 tbl. of plain fat-free yogurt on the other side.


Bread Sticks

  • ½ cup oat-bran
  • 2 eggs or ½ cup egg whites
  • 1 tsp oil
  • 1 tsp sun dried tomatoes (optional)
  • A bit of crushed red pepper
  • A hint of salt
  • Oregano, basil & garlic powder to taste
  • 2 sweetener tablets (optional)
  • Brown in a pan with Mazola spray 6 oz of firm tofu
  • 2 sweetener tablets (optional)

Heat bread stick pan (iron pan) to 400 degrees
Take out of oven, spray pans and add batter
Put in oven, turn down to 350 degrees
Bake 10 minutes —
Add veggies to complete meal
*Bread sticks can be made without the fat.

Breakfast Muffins

  • 2 eggs
  • 1/3 buttermilk
  • ½ c. coarse yellow corn grits
  • ½ c. blueberries
  • ½ c. bananas
  • a pinch of Sea salt
  • Cinnamon to taste
  • Nutmeg to taste
  • Ginger to taste

Blend.
Place in a muffin pan, loaf, or pie pan at 375 for one hour. I use different fruits and often make at least 8 servings and freeze them. I mix up my fruit too. I may use blueberries, pineapple, applesauce, or whatever fruit is in season. Remember every oven is different so keep an eye on the muffins. I do not like mine too dry so I don’t over cook. When I travel, which is often, I take them with me. They are great!

Silk N Tofu Swirl

  • 1/2 c. blueberries
  • 1/2 c. bananas
  • 1 c. cooked corn grits
  • Liquid sweetener to taste
  • Sea salt
  • Cinnamon
  • Ginger
  • Nutmeg
  • 1 tsp. SmartBalance

Cook 1/2 cup of coarse yellow corn grits — to 1 cup of water and a pinch of salt. Set aside. In a separate bowl, place 6 oz. of Silk N’ Tofu with 2 tablespoons of fat-free Greek yogurt and mix in sea salt, cinnamon, ginger and the nutmeg to taste. Fold in 1 cup of hot corn grits and SmartBalance and sweetener to taste. Top with 1/2 cup of fresh blueberries and 1/2 cup of bananas.

Blueberry Pancakes

  • 1/2 c. oat bran
  • 2 eggs
  • 1 c. blueberries
  • Nutmeg to taste
  • Ginger to taste
  • Cinnamon

In mixing bowl combine 2 raw eggs, 1/2 c. oat bran, cinnamon, sea salt, nutmeg, ginger, 2 tbl water. Mix to batter consistency. Fold in fresh blueberries. Place three equal pancake shaped servings in a Mazolla sprayed pan. Brown each side. Top with 1/2 c. Fat-free Greek yogurt.


Keep it Simple and Natural: Recipes free of Sugar, Flour and Wheat!

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*Tips:

  • Corn grits are yellow corn grits.
  • Cook in advance 4 servings yellow corn grits — save the cooled portions for different recipes.
  • Batch cook 4 servings of muffins and/or pancakes at one time to freeze or store in fridge.
  • Dannon Yogurt is the only clean (without sugar) yogurt I know of.
  • Greek yogurt fat free is a wonderful thick yogurt.
  • Batch cook brown rice, freezing 1 cup servings for easy-to-grab food.
  • Muffins can be frozen and used as needed.
  • Freeze several 1 cup mixed fruits in individual ziplock bags for future use, easy to grab in the morning!