Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

Spicy Brussels Srpouts April 1, 2014

Every since my husband and I have changed our opinions on Brussels Sprouts I keep looking for exciting ways to make them.  My mom recently passed along a recipe she found and with a little tweaking we really like it!  I have tried the glaze on other vegetables like asparagus but it does not taste as good as it does on the sprouts.  Enjoy!!!

1 # of Brussels Sprouts cut in half

3 cloves of garlic minced

Pam Olive Oil Spray

Sea Salt

Ground Pepper

2 tablespoons honey

1/2 – 1 teaspoon Sriracha sauce

1 tablespoon fresh squeezed lime juice


Preheat oven to 425 degrees.  Rinse and pat dry Brussels sprouts.  Cut Brussels sprouts in half.

Spray a baking sheet with Pam Olive Oil.  In a bowl, place sprouts, garlic, a pinch of sea salt and pepper.  Spray sprouts liberally with more Pam Olive Oil and toss to coat (you may have to spray more than one time).

Arrange sprouts on baking sheet in a single layer.  Bake for about 7-9 minutes depending on the size of your sprouts.  Flip and bake for another 7-9 minutes.

Remove the sprouts from the oven.  Spray again with Pam Olive Oil

Whisk together in a bowl  the honey, lime juice and Sriracha sauce.  Add the sprouts to the glaze mixture and gently toss so you are coating them evenly.

Place back on baking sheet.  Place baking sheet under broiler for about 3 minutes (you don’t want to over cook or burn them).

Remove from oven and enjoy!!!

brusselbrussel 2


Sweet Potato Fries January 27, 2014

Filed under: Appetizers & Drinks,Soups & Veggies — lowfatdiva @ 3:16 pm

The first time I made this recipe I was not sure I liked it so I tweaked a few things and now I like it better.  There is a definite difference between the flavor using sherry versus mirin.  You will have to see which you prefer.  Enjoy!!!!

sweet potato wedge

3 large sweet potatoes, scrubbed and quartered lengthwise
1/4 cup water
2 tablespoons brown sugar
3 tablespoons reduced-sodium soy sauce
2 tablespoons mirin or sweet sherry
1 tablespoon toasted sesame oil
1 tablespoon minced garlic
1 tablespoon sesame seeds

Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
Place sweet potatoes in a single layer in the prepared pan. Mix water, brown sugar, soy sauce, mirin (or sherry), sesame oil and garlic in a small bowl. Pour over the sweet potatoes. Cover tightly with foil and bake until nearly tender, 35 to 45 minutes.
Meanwhile, toast sesame seeds in a small dry skillet over low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a plate to cool.
Remove foil and baste the sweet potatoes with the sauce.  baking, uncovered, until fully tender, 10 to 15 minutes longer. If you like them a bit crispy on the outside, I turned up the temp to about 425-450, removed some of the glaze from the pan, rolled the wedges around in the glaze and let them bake the last 5 minutes on the higher temp.  then spoon the glaze you removed over the sweet potatoes, sprinkle with sesame seeds and serve.
My husband does not care for sesame so I only sprinkled a few on.


Beer Cheese Soup November 17, 2013

Filed under: Soups & Veggies — lowfatdiva @ 4:05 pm

Many times when you see recipes for Beer Cheese Soup and you check out the nutrition facts, the fat content is over the top!  However, this soup recipe with just a couple of minor adjustments is very tasty and the fat content is a great deal lower 🙂   When select your beer, do not use and IPA because it will be quite bitter and your guests might not enjoy it very much.     Enjoy!!!!  For comments/questions  email ramona@lowfatdivablog.com

Beer Cheese Soup

1   bunch green onions
1  tablespoons olive oil
3/4  cup bottled roasted red sweet peppers, drained

3/4  cup pale lager or nonalcoholic beer

2   cups refrigerated shredded hash brown potatoes

2   cups no fat half and half

8   ounces Cabot Sharp White Cheddar,  shredded (2 cups)

1/4  teaspoon paprika

Slice green onions, separating white and green parts. In a large pot over medium heat cook white portions of green onions in 1 tablespoon hot oil until tender.

In a blender combine red peppers, cooked onion, beer, and 1 cup of the potatoes; process until smooth. Return mixture to cooking pot. Bring to boiling. Reduce heat; simmer, uncovered, for 5 minutes.

Add no fat 1/2 & 1/2 and cheese to pan. Cook and stir over medium heat until cheese is melted and soup is hot (do not boil)!

On a baking sheet that has been sprayed with olive oil Pam place remaining potatoes.  Bake in oven at 425 degrees for 5-7 minutes or until golden.  Flip potatoes half way through and spray with Pam olive oil again.  Sprinkle with the 1/4 teaspoon paprika.

Top bowls of soup with potatoes, the chopped green portions of the sliced green onions, and additional paprika.  My husband is a bacon guy so I also sprinkle some crumbled smoked bacon on his 🙂


Fall Vegetable Curry October 22, 2013

Filed under: Gluten Free,Main Dishes & Sandwiches,Soups & Veggies — lowfatdiva @ 3:35 pm

I like the flavor of curry (in small amounts) but my husband is not such a great fan so when I make this recipe I do not use the entire amount (calls for 1-2 teaspoons, I use one).  I also like put the vegetable mixture over cooked rice or soba rice noodles – Delish!  You can also put most any vegetables in you have right now but I choose these because they are a good fall find right now.   Enjoy!!!  For comments/questions email ramona@lowfatdivablog.com

1 1/2 teaspoons olive oil
1 cup diced peeled sweet potato
1 cup small cauliflower florets
1/4 cup thinly sliced yellow onion
1-2 teaspoons  curry powder (depending on taste preference)
1/2 cup vegetable broth
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained or you can use fresh chopped Roma
2 tablespoons chopped fresh cilantro

Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly. Add broth and next 2 ingredients (through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally. Sprinkle with cilantro; serve over cooked Jasmine rice or soba rice noodles.

NOTE:  you can make it a bit more Thai flavored if you want by putting green curry paste in the recipe instead of the powder.

fall vegetable curry


Gluten Free White Bean & Pasta Soup September 30, 2013

Filed under: Gluten Free,Soups & Veggies — lowfatdiva @ 11:59 am

It’s getting a bit chilly in the Mitten so I like to try out different soups and when I find recipes that are gluten free/dairy free that is a bonus!  My friends at Living Without  recently sent me this recipe so I wanted to share it with you.  The recipe is dairy free as well as gluten free, however, you could add a bit of no fat half in half in place of some of the chicken stock but be sure to do it at the end. Enjoy!!!

“Different versions of this delicious soup are found throughout Italy. This traditional recipe, refashioned without gluten or dairy, is loaded with light, crisp flavors. Garnish with green onion and crumbled bacon, if desired”.

2 tablespoons olive oil
1 tablespoon butter or dairy-free  butter replacement
1 small yellow onion, chopped
2 cloves garlic, minced
2 large carrots, peeled and chopped
2 stalks celery, chopped
4 cups gluten-free chicken or vegetable broth
1 can garbanzo or white cannelloni beans, drained and rinsed
1 zucchini or yellow squash, chopped
Salt and pepper, to taste
1 tablespoon fresh thyme, minced
1 tablespoon fresh sage, minced
2 bay leaves
1 cup gluten-free small dried pasta, such as fusilli or elbow
Parmesan cheese or dairy-free cheese replacement, grated, optional

1. In a Dutch oven or soup pot, cover bottom with a combination of olive oil and butter and heat over medium heat. When oil is hot, add onion and sauté until translucent. Add garlic and simmer, about 3 minutes. Add carrots and celery. Sauté for 5 minutes or until vegetables are light brown.

2. Add broth, beans, squash, salt, pepper, thyme, sage and bay leaves.

3. Let simmer for 30 minutes, stirring and tasting to adjust flavors. Salt and pepper according to taste. When vegetables are tender but still firm, remove from heat. Remove bay leaves before serving.

4. Cook pasta, rinse and drain. Place a small amount in each bowl and ladle soup on top. Garnish with grated Parmesan cheese or dairy-free cheese replacement, if desired.




Mashed Cauliflower September 13, 2013

Filed under: Gluten Free,Soups & Veggies — lowfatdiva @ 4:52 pm

My mom was a bit over zelious one day at the Farmers Market and purchased a large head of cauliflower.  Being alone, I couldn’t imagine what she needed the big head for but being in the generation that she is “big is better”.  After we got home I asked Mimi (what we call my mom) about the cauliflower and she told me someone from her pool group gave a recipe out for mashed cauliflower.  Mimi told me I could “fix” the recipe so she could share it with her friends.  So here is the improved recipe that  I came up with.  So if you find yourself purchasing a very large head of cauliflower at the Farmers Market, try this out – it is delicious!    Enjoy!!!!  For comments/questions email ramona@lowfatdivablog.com


Mashed Cauliflower

8   cups bite-size cauliflower florets, (about 1 head)
4  cloves garlic, crushed and peeled
1/3  cup nonfat buttermilk

2   teaspoon butter

1/4 tsp of sea salt & ground pepper



Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes.

Place the cooked cauliflower and garlic in a food processor or Magic Bullet.  Add buttermilk, 2  teaspoons melted  butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Serve hot.  You can sprinkle some fresh grated Parmesan cheese on top or you can experiment with some chopped fresh herbs like basil, parsley or even lemon basil.





Gluten Free Coconut Pumpkin Soup September 9, 2013

Filed under: Gluten Free,Soups & Veggies — lowfatdiva @ 3:09 pm

For the next couple of days it’s going to be quite warm and humid here in the Mitten but keep this recipe tucked away so when the weather gets cold and nasty you can pull it out.  I know that it says the soup is gluten free but it is so yummy, it will not matter.  This recipe is a great find from our friends at Living Without.   Enjoy!!!!  For comments/questions email ramona@lowfatdivablog.com

Coconut Pumpkin Soup

1 tablespoon unsalted butter or dairy-free margarine
2 tablespoons extra virgin olive oil
2 pounds pumpkin, cubed
1 pound sweet potato, cubed
1 sweet onion, coarsely chopped
1 leek, cleaned and coarsely chopped
6 cloves garlic, peeled
Salt and fresh black pepper
2 tablespoons fresh ginger, chopped
Juice of 1 to 2 limes
1-2 teaspoons red curry paste
1 (4 -inch) piece fresh lemon grass, smashed with the back of a knife, more for garnish (you can also use the tube of lemon grass from the grocery store – works great)!
6 cups gluten-free vegetable broth
1 (13.5-ounce) can low fat coconut milk

1. Preheat oven to 350°F.

2. Put butter and oil in a roasting pan and melt butter in the oven. Put pumpkin, sweet potatoes, onions, leek and garlic in the pan and toss, coating everything with butter and oil. Sprinkle with salt and pepper. Cover with foil. Cook in preheated oven until the vegetables are soft, stirring occasionally.

3. Put cooked vegetables, their cooking juices, ginger, lime juice, red curry paste, lemon grass, vegetable broth and coconut milk into a large pot. Bring to a boil and then simmer for 20 minutes.

4. Remove lemon grass. Puree soup and strain. If soup is too thick, use more vegetable broth. Taste for seasoning. Garnish with strips of lemon grass and freshly ground pepper. Serve hot.



Lose Weight By Eating

with Audrey Johns

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