Mari's Site

Here's What You Can Eat!

           Don’t get too Hungry, Angry, Lonely or Tired!

You Deserve To Be Urge Free!

General Mills: Cheerios (Original)
For every 30gram serving there is one gram of sugar. I have eaten these since the beginning and with no problems.

Oatmeal with milk and cinnamon.  Try it with rice milk, it's sweeter!

Homemade Granola with Kefir

Kashi: Puffed Rice Cereal - ZERO sugar
Kashi: Strawberry Crisp Pillows - DELICIOUS!

Post: Grape-Nuts
Post: Shredded Wheat 'N Bran

Little Crow Foods: COCO Wheats  (* Thank You, M!)

Add Fructose to sweeten these cereals!

Potato Farls (pancakes)

VAN'S: Waffles
* Fruit Juice Sweetened
* Eggless
* Dairy Free
* Yeast Free

Tropicana Orange Juice

Santa Cruz Organic Apple Sauce - Unsweetened.
Santa Cruz Organic Apple & Strawberry Sauce - Also unsweetened.
*Don't eat anything with corn syrup in it.
I add these apple sauces to plain yogurt.
Granny Smith and Gala Apples

Egg Beaters ....These are delicious with hashbrowned potatoes, cheese and sour cream.
I add garlic for extra taste....yum...!
Make Your Own Egg Substitute!

Cream of Rice: Add fruit for sweetness. Thanks for the suggestion, Rose!

Waffles

La Madeleine Country Wheat Bread - This has no sugar or soy products in it.

I use Fleishmann's 'Lower Fat' margarine in the tub! Don't buy the sticks, they are made with soy bean oil.
*NOTE* margarine is not the healthiest product to consume. Please use sparingly.

I eat bagels and have no problems. Try them and see if they are ok for you.

I make couscous with orange juice (in place of water) and add cream cheese and frozen raspberries to it.

I also make Scones with no sugar and the dough can be used for pizza too!
Pumpkin Rolls. These are delicious! I make them myself. I make them with fructose instead of sugar. They are great with cheddar cheese. I usually make them Sunday evening and eat them all week with my meals and for breakfast. They are easy to make and good. Let me know if they sound good to you and I will publish the recipe!

See DRINKS for great Smoothie Ideas!  Excellent and easy for Breakfast!

Feta Cheese & Red Pepper Salad

Hot Potato Soup

SPINACH SOUP WITH LEMON AND COUSCOUS

Potage Bonne Femme

Potato & Leek Soup

Cool Zucchini Salad!

Jicama Orange Salad

 Bríd Burruano's famous Vegetable Stock Recipe: Click Here!

Steak and Baked Potato (Sour Cream, Cheese, and Green Onions)
Turkey and Dressing (if you are from the south)
Turkey and Stuffing (if you are above the Mason- Dixon Line....ha!)

Wolfgang Puck's Pizzas:
Cheeseless
Mushroom and Spinach
Pepperoni and Mushroom
Artichoke and Tomato (I take the tomatoes off)
*Note* These pizzas have a very small amount of sugar in the crust.

Meatloaf

Homemade Pizza Crust! Click Here

Amy' Frozen Entrees : Organic Pizzas, Cannelloni and Vegetable and Cheese Enchiladas

You can take the Bun off with fast food. Most of them are made with sugar and/or soy but they have not bothered me.
Hamburger and Fries
I love mine with Chili and Cheese
or Mushrooms and Swiss Cheese
Avocado and Monterrey Jack Cheese

Homemade Potato Soup - Click here for all my soup recipes!
*I make my own broth. I buy a rotisserie chicken from the deli and then when I have made everything I can with the chicken, I boil the bones for about an hour or so. I then strain it and keep it in the fridge (no more than two days) and then make my soups.*

Baked Chicken with carrots and zucchini
Butternut Squash casserole
Fried Ham and Cheese sandwiches
Greek Food:
Gyros, Dolman, Souvlaki
Artichoke and Spinach dip
Grilled Catfish
Roasted Red Peppers on Chicken
Spinach Croissants
Fish and Chips - with lots of vinegar

Turkey Spaghetti with Barila Spaghetti sauce

Farmer's Casserole

Lundberg's Risotto with Garlic and Herbs (box)
Fajitas with grilled peppers and onions
Chicken Flautas with sour cream and guacamole
Stir Fry (no soy sauce) I use:
onions
olives
ginger
red peppers
green peppers
parsley
capers
some spaghetti sauce

Good spaghetti sauces:

Barila

Enrico's - Organic Fat Free Pasta Sauce
(more to come - I am trying them all!)

Chicken Paprikash (I use yolkless noodles)
Ginger Fried Rice
Spicy Fettuccini = Good!

Mostaccioli Pasta with Spinach and Feta

Butternut Squash Casserole
Fresh Corn Polenta with Peperonata
Potato Onion and Fennel Calzones
Feta Cheese and Pita Bread - Use with Harriet's Original Italian Low Fat Dressing and Marinade - JK Diet Friendly Of Course!

Jicama and Orange Salad
Pork Tenderloin (the marinated ones may have
soybean oil added ... read the labels carefully!)
Tenderloin Beef with onions
Mustard Baked Sole and Spinach Packets
Cream Cheese Pasta Bake
Asparagus with Pasta
Creamy Garlic Angel Hair Pasta
Contadina's Risotto Milanese
* add Cod pieces to this and it tastes just like Paella without the shrimp and clams which are considered 'bad' on the JK Diet list.

Taco Casserole - Texas Style

Garlic Goddess Pie

Greek Feta Rice Salad

Cocoa Mousse Pie - click for recipe

Cherry Pie - Thanks Jennifer in White Lake, MI.

Estee: sugarfree coconut cookies and jellied candies.

Try meringues made with a little fructose instead of sucrose!

Del Monte's "Fruit Naturals": Pears & Peaches
*I don't eat the cocktail because of the grapes.*
These canned fruits have no added sugar and taste really nice. I refrigerate mine before eating. I add plain yogurt for variety.

"Something which is very nice, is the diabetic ice cream... great tasting,
because it is normally full cream milk that they use in it, where the diet
ice cream are normally low fat ice cream."

             -Suggestion from Amanda - Thank You!

Try Sugarless Apple Pie with yogurt which is sugar free!

Here is a site which has lots of sugar free items on it:

Santa Cruz Organic Strawberry Lemonade
(no added sugar)
I make my own lemonade and add fructose
= 3 cups of lemon juice and 1/2 cup of fructose

Starbuck's: Decaf Non Fat Latte

Diedrich's Decaf Coffee - any flavor
Diedrich's - Delicious Decaffeinated Coffee

I like Coca Cola's Caffeine Free Diet Coke

Try this: It's from Noelani

"The brand is called "After the Fall" Products, Inc., located in Havre de Grade, MD 21078.  No website.  The ingredients are: sparkling water, lo han fruit concentrate (whatever that is), natural flavors, and bourbon vanilla extract (no comma after bourbon).  And it only has 2 grams of sugar per can.  I bought at the local health food store; it's the first time I've seen it there. FYI, Noelani"

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Dry red wine:
This is listed as one of the 'good foods' by Dr. Kender. Be careful what you eat and drink - keep a food journal so that if you have a set back you can retrace your steps and see what did it!
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5 ice cubes
2 cups of plain yogurt
    - Blend until frothy

Pineapple Smoothie

1 can of pineapple slices in their own juices - not heavy syrup!
1 cup of Pure Orange Juice
1 cup of yogurt or Kefir
5 cubes of ice

Blend the above together and enjoy!

Mari's Breakfast Smoothie

1/3 cup of oatmeal (not instant!)
5 slices of canned pineapple (in its own juice or in pineapple juice)* note: The pineapple juice may make this drink too sweet.   Use the juice sparingly.
2/3 cup of OJ - get the GOOD stuff!
1/2 cup of Kefir (plain and low fat)
1 tablespoon of lemon juice or use one 800mg of Malic acid.
1 multivitamin (optional)
1000 mgs of vit. C

Blend together - You can't taste the vitamins - Promise!

George's Smoothie!

1½ Cups of Milk (Lactose Free has less sugar) or Rice Milk
½ Cup of Juice
2 Tablespoons of Protein Powder
2 Tablespoons of Oatmeal (not instant!)

Blend for over a minute to ensure that all the oats are mixed. Great for breakfast too!

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Celestial Seasonings makes great herbal and decaf teas. Give them a try!
My all time favorite is, Sleepytime.
It tastes really good.

Celestial Seasonings

Tropicana Calcium Enriched O.J.

Cranberry juice - dilute with water

Sparkling Apple Cider - Check the label, most have no sugar and make a great substitute for champagne.

JK Lemonade - I got this recipe from John Kender's mailer:

1 cup freshly squeezed lemon juice
3 cups of purified water
1/2 cup of fructose

I put it all in a blender with some ice - very refreshing.

Slice fresh Ginger, Anise and Cinnamon into boiling water:  Drink hot or cold.  Sweeten with Stevia if necessary.

Boil barley, blend (grind) and add unsweetened pineapple juice. Excellent with any kind of juice, orange, apricot, etc.  Good and good for you.  Throw in a handful of frozen or fresh strawberries. Better than a milkshake!

- Thank you, Helen in Hawaii for the two great tips above!

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New Food Suggestions Added:

10th May,  2002