Healthy Recipes & Menus for you to enjoy!

MARINARA SAUCE


8 cloves of fresh garlic, minced
4 bay leav​es
2 teaspoons dried oregano
2 teaspoons dried basil
2 cups diced onion
1 teaspoon dried parsley
1/2 cup red wine
2 cups sliced mushrooms
2 16-ounce cans low-sodium tomatoes, chopped

​1.  In a large skillet, saute garlic, bay leaves, oregano, basil, onions and parsley in red wine over medium-low heat.  Add mushrooms and simmer, covered, for 5 minutes.
2.  Add tomatoes and continue to simmer, covered, for 30 minutes.  Remove bay leaves before serving.
3. Serve over your choice of whole grain pasta

Variation:  Add 1 cup seafood such as scallops oysters, clams. Rinse before adding.​​ This will add approximately 20 mg. of cholesterol, 30 mg. sodium and negligible fat per serving.
Makes 4 servings.

Each serving contains:
127 calories             sodium:  65 mg
cholesterol 0           caloric density:  30 (low)
fat:  < 1 gram          protein: 5 grams

1/2

Eating Throughout the Day 
A Sample Menu to get you started!


Breakfast 

Oatmeal 

Cooked with nonfat milk  & Fresh blueberries  

Dallop of nonfat yogurt


Snack
Hot bowl of vegetable soup
Fresh carrots with non fat dressing

Lunch 
Pasta Primavera
(pasta with vegetables in a red based sauce)
Large leafy green salad 
(with fresh sliced tomatoes & cucumbers)


Snack
Low Fat Banana Bread

(see recipe above)

with nonfat cream cheese

Fresh strawberries

Dinner

Grilled Salmon

Steamed new potatoes

Fresh salad with light dressing
Steamed veggies (broccoli, carrots, cauliflower)

 

Snack
Apple slices with nonfat lite yogurt

The L.A. Diet provides over 100 delicious easy to make recipes which will satisfy both your hunger and nutritional needs.  Every recipe is tested and analyzed for nutrient composition.  Low in fat, cholesterol and sodium, you don't have to count a thing, but rather enjoy the freedom of eating the right food!   Want an extra serving...go ahead.  On The L.A. Diet, you never go hungry.

Enjoy the beauty of eating healthy foods and watch your weight, blood pressure and cholesterol go down!    Bon Appetit!

© TheL.A DIET  copyright 2012  

It is always advisable to check with your physician before beginning any weight loss or exercise program.