Recipes: Appetizers

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1. Avocado Delight (strict)
2. Guilt-Free Pina- Colada Freeze (Liberal)
3. Crab Stuffed Mushrooms (Strict)
4. Deep Dish Pizza (Strict)
5. Wondercocoa Recipes (Strict)
6. Sugar-Free Sweet Pickles (Strict)
7. Strawberry Smoothie (Strict)
8. Creamy Crab Dip (Strict))
9. Mushroom Sausage Stuffing (Liberal)
10. Herbed Hot Dogs (Strict)
11. Caviar Pie (Liberal)
12. Strawberry Protein Shake (Strict )
13. Zucchini Puffs (Strict)
14. Claudia's CHEAT BUSTER snacks to overcome cravings.
15. Protein Bars (Liberal)
16. Tofu Snacks (Strict)
17. Parmesan Puffs (Strict)
18. Faux Gummy Bears (Strict)
19. Hot Crab Dip (Strict)
20. Faux Potato Chips (Fried Seaweed) (Strict)
21. Melon, Prosciutto and Mozzarella Appetizer (Liberal)
22. Mocha Protein Drink (Strict)
23. Zucchini Snacks (Strict)
24. Cheese Chips (Strict)

NOTE: IF A RECIPE IS 'STRICT' IT IS ALSO ACCEPTABLE FOR THE LIBERAL DIET.  FOR MORE RECIPES GO TO WWW.FIBROMYALAGIATREATMENT.COM/BOARD.

1. Avocado Delight (liberal)  On the strict diet, 1/2 avocado only
2-3 ripe avocados (I prefer Haas)
5-6 pieces bacon
4 Tablespoons melted butter
4 Tablespoons sugar-free catsup
2 Tablespoons Splenda
2 Tablespoons cider or wine vinegar
3 Tablespoons hot water
1/2-1 teaspoon sugar-free Worchestershire sauce
salt
dash of Tabasco sauce

1) Split the avocados into halves and remove the seeds. Leave in the skins.
2) Fry the bacon until very crisp but not burned.
3) Combine the remaining ingredients in a small saucepan, and heat on medium heat until butter is melted and mixture is very hot.
4) Place each avocado half on a plate, and fill with crumbled bacon. Spoon sauce into center over the bacon and drizzle over edge of avocado if desired.

Notes from Robin: This is one of my most favorite recipes, which I got from my mother and didn't eat for 30 years because it was too "high fat". I've adapted it for HG. This is great as an appetizer for company, but I fix it for myself for lunch all the time. If you can't find Worchestershire sauce without molasses or corn syrup, it can be left out.

Submitted by Robin Hughes top

2. Guilt-Free Pina- Colada Freeze (Liberal)
1 oz. Da Vinci Gourmet Pineapple Sugar Free Syrup
1 oz. Da Vinci Gourmet Coconut Sugar Free Syrup
5 oz. Half & Half
16 oz. ice
Combine ingredients in blender pitcher. Blend for 30 seconds and serve.
Yield: One 16 oz. serving
From the Da Vinci Gourmet website top

3. Crab Stuffed Mushrooms (Strict)
3 or 4 large portobello mushrooms
8 oz. crabmeat
3 green onions, thinly sliced
1/4 t. dried thyme
1/4 t. dried oregano
1/8 t. black pepper
1/4 c. grated parmesan cheese
1/3 c. sugar-free mayonnaise
Wipe mushrooms with damp towel. Spoon out the stem and the gills, making an empty "cup". Fill the mushroom caps with crabmeat mixture. Place in shallow dish (I sprayed with Pam for easy cleaning but not necessary). Sprinkle tops with grated parmesan cheese and paprika.

Bake at 350 degrees for about 15-20 minutes.
Judy in Riverview, FL top

4. Deep Dish Pizza (Strict)
Hi, all! This is a great dish for non-HGers as well -- if you let it cool a bit it is really easy to cut into squares and serve at a buffet or take to a church picnic. Re-heats great in the microwave. Enjoy!

4 oz. cream cheese, softened (about 30 sec. in microwave)
3 eggs
1/3 c. cream
1/4 c. grated parmesan or asiago cheese
1/2 t. oregano
1/4 t. garlic powder
2 c. grated, mixed Italian cheeses
1/2 c. sugar free tomato or pizza sauce
1 c. shredded mozarella cheese
pizza toppings of your choice (suggestions: cooked bacon, browned sausage or ground beef, pepperoni, sauteed mushrooms and/or green peppers)
Additional parmesan for top

Preheat oven to 375 degrees. Beat together cream cheese and eggs until smooth. Add cream, parmesan cheese and spices and mix again. Spray oblong casserole dish (mine is 8 x 11 1/2) with PAM. Sprinkle the 2 c. Italian cheeses evenly over bottom of dish and pour egg mixture evenly over the cheese. Bake for about 15-20 minutes -- it should be set and lightly browned around the edges. Let stand for at least 5 minutes.

Spread on pizza sauce (as much or as little as you like), sprinkle mozarella cheese over sauce and then pile with your favorite toppings. Then sprinkle with more parmesan cheese. Bake until bubbly and browning -- usually takes about 15 minutes. Allow to stand at least 10 minutes before cutting.
Judy in Riverview, FL top

5. Wondercocoa Recipes (Strict and Liberal)
I noted that you guais were swapping Wondercocoa recipes, here are some of mine:

Usually I use a 16oz mug, heat water, put dry 1TB cocoa in cup, add about 3 shakes of Stevia powder, a good pinch of salt, a few drops of vanilla, then add about 11/2 TB hot water to make a paste, once it's lump-free, I add about 12oz more water and top off with cream- I don't use anywhere near 1/2 water 1/2 cream the way many do, it's really unecessary. Often times I'll add a DaVinci cherry, almond or English Toffee flavor which contain Splenda- cherry's the best with the cocoa. If not, I add Splenda to taste.

The essential elements to good cocoa to me are the salt and the vanilla, they bring out the chocolate flavor.

I made the following to take to the mountains for cocoa mix this past weekend: 2 parts cocoa, 1 part vanilla-flavored whey powder (it has salt , Splenda & vanilla), a few shakes of Stevia, and put it in a spice bottle. I brought a bit of cream with me in a cooler, but it probably would have been fine without it, it was really quite good, and easy. Nice to have cocoa in the mountains when it's 22 degrees with snow on the ground!
Caren in CA top

6. Sugar-Free Sweet Pickles (Strict)
4 whole dill pickles (sugar-free, NOT Kosher type)
3/4 C cider vinegar
1-1/2 Cups Splenda
1 tsp pickling spices

Drain pickles well, rinse in cold water and drain again. Cover with cold water and let sit for at least 15 min. Remove from water and drain well. Wash pickle jar with soap and hot water and drain.
While soaking pickles in the water, mix together the vinegar, Splenda and pickling spices in a saucepan and bring to a rolling boil. Turn off heat.

Cut drained pickles into either chunks or slices and put back into cleaned pickle jar. Pour the pickling juice over pickles, filling jar within 1/4" of top. (I found I needed to add a bit of water to make the 1/4" from top but it didn't interfere with the taste). Replace top of jar and seal. Let sit on counter until cooled and then refrigerate for at least 48 hours before eating. Liz KS top

7. Strawberry Smoothie (Strict)
6 - 8 ice cubes
1/3 cup sour cream
2 Tbsp. Splenda
approx 8 oz. Diet Sprite
6 - 8 strawberries
12 almonds

Put first 4 ingredients in blender and blend. Add strawberries (if frozen - defrost first). Blend. Add nuts and blend again. top

8. Creamy Crab Dip (Strict)
Ready in minutes, this crowd-pleasing dip lends itself to variations: Add chopped jalapeño for spiciness or celery for extra crunch. Scoop up dip with endive leaves or any vegetables you like.

1/4 cup sugar-free mayonnaise
1/4 cup sour cream
1 teaspoon Old Bay seasoning
1 teaspoon fresh lemon juice
1 can (6 ounces) white crab meat, drained and picked over
2 green onions, finely chopped
2 tablespoons chopped red bell pepper
Salt
Freshly ground pepper

1. In a medium bowl, mix mayonnaise, sour cream, seasoning and lemon juice until smooth. Add crab, green onions and pepper; stir until ingredients are well combined. Season to taste with salt and pepper. Chill before serving. top

9. Mushroom Sausage Stuffing (Liberal)
(can be used to stuff poultry or vegetables)
Saute the onions in olive oil over medium-low heat until caramelized, about 30 minutes. Turn the heat up to medium high and add the mushrooms. Saute the mushrooms until crisp on the edges, about 10 to 15 minutes. Season with salt and pepper. Turn the heat to high and add the wine. Let the wine cook off for a couple of minutes, then lower the heat and simmer with the mushrooms and onions for another 10 minutes. Stir in the butter 1 tablespoon at a time until combined. Remove from the heat and set aside.

In a large skillet, brown the sausage. When cooked through, about 5 to 7 minutes, add to the mushroom mixture along with the tarragon and combine thoroughly. Fill the cavity of turkey just as you would with any other stuffing. You can also use this recipe as a side dish or to stuff vegetables. Enjoy! top

10. Herbed Hot Dogs (Strict)
Hebrew National Hot Dogs (these have no sugar or dextrose) Slice the hot dogs and wrap each slice in a fresh basil leaf. Secure each leaf with a wooden toothpick and broil or microwave. That is one of Dr. St. Amand's secret recipes. Claudia Marek top

11. Caviar Pie (Liberal)
(if you are on the stict diet, use only green onions, not red, and do not eat more than 1/2 avocodo per day) Approx. 10 servings. 2 ripe medium size avocados
3 tbsp red onion (finely chopped) (use green onions for strict diet)
6 hard-boiled eggs
3 tbsp sugar-free mayonnaise
1 3 1/2 Oz./100g. jar lumpfish caviar

Peel and mash avocados and press into 8" pie plate. Sprinkle chopped onion over avocado. Chop eggs finely and mix with mayonnaise. Spread egg mixture over onion layer. Spoon caviar carefully over egg layer. Chill and serve with sugar-free lo-carb crackers or, if very HG, daikon slices, cucumber rounds, celery sticks, etc. Chef's note: adding a small amount of lemon juice to the mashed avocado will keep it from turning brown.
Submitted by Barbara Dashwood top

12. Strawberry Protein Shake (Strict)
6 strawberries
6 Tbls. heavy whipping cream
6 Tbls. cold water
(this equals 3/4 cup liquid)
2 Tbls. Spenda
1/4 cup powdered egg whites (I get mine in the diet
section of the grocery store)
1 or 2 ice cubes. In a blender, process the strawberries, liquid, Splenda and egg whites until all stawberries are pureed. Add 1 or 2 ice cubes and process for about a minute. Pour into a glass and enjoy. (submitted by Tricia Arnold) top

13. Zucchini Puffs (Strict)
2 med zucchini, sliced into 1/4 inch thick slices (the round way)
1/3 cup grated parmesan cheese
1/3 cup sugar free mayonnaise
1/2 teaspoon dried basil or rosemary (or Italian herbs) Preheat broiler.
In small bowl combine cheese, mayo and herbs. Spread each slice of zucchini
with thin layer of the mixture & place on broiler pan.
Broil 5" from heat about 60 seconds or until tops are golden brown. Makes 36. top

14. Claudia's CHEAT BUSTER snacks to overcome cravings.
These are things you can use to help overcome cravings, especially when you begin the diet you'll be tempted to cheat. It's probable that you'll feel pretty lousy, and inside you know that if you could just eat some sugar you'd feel better. The fact is, the more you need this diet, the more you'll crave carbohydrates.

In general a little high fat splurge may help you cope: Some people swear that Macadamia nuts work wonders when they're tempted. I make a little mousse of whipping cream with protein powder (one of the chocolate ones) and sprinkle it with nuts which usually satisfies my craving and my sweet tooth. If you don't have a flavored protein powder use an unflavored one and add some sugar-free syrup like Da Vinci's or Torani. This comes out thick and creamy and filling.

Here are a few other secrets that might help you, although in time you'll certainly come up with your own.
If you crave something crispy try pork rinds. You can buy some that you can microwave like popcorn.

Cheese crisp: there are various fancy ways to do this but I just heat a non-stick frying pan on the stove over medium to high heat. Then I slice cheese and lay it in the pan. It will melt together and bubble. Cook it until it is firm and brown around the edges. You can peel it up with a spatula and flip it. I turn the heat off when I flip it, let it sit a minute and then slide it out of the pan and pat it with a paper towel. (You can also make a taco by putting some sliced avocado or shredded meat with sugar free salsa or taco sauce in the middle and folding it over.)

You can make fried chicken with a pork rind crust. You can put the pork rinds in the blender to crush them or in a plastic bag and roll over it with a rolling pin.

You can make "faux-tato" croquettes. Steam some cauliflower or celery root soft and put into the blender with sour cream or cream. Keep it thick. Roll balls of this in crushed pork rinds and fry.

If you are craving potatoes: steam cauliflower and when it's soft puree it in a blender with cream and butter and you have fauxtatoes . Or try sour cream instead of regular cream. Steam celery root and follow the same instructions. I add a clove of garlic to the mixture to cut the vegetable flavor, or add a bit of gorgonzola or bleu cheese to the mixture in the blender. You can add bacon bits and chopped broccoli, or cheddar cheese. You can put it in a cup and eat it like those potato cups you buy at the market.

Egg custard: Whip heavy cream with a sugar free Syrup such as English toffee.
Whip heavy cream with a flavored protein powder to make a mousse.
Make sugar free ice cream If you crave sweet:
Make a sugar-free cheese cake
Have strawberries and sour cream
Have a baked apple
Sugar free jello with whipped cream
Make a float with a diet soda poured into a glass with whipped cream in the bottom. If you crave pasta:
Cut a spaghetti squash in half and steam until soft. With a fork, peel out the strings and top with sugar free tomato sauce and meatballs, or butter and parmesan cheese. Make lasagna using cabbage leaves as pasta. Make ribbons from zucchini with a vegetable peeler, salt and let sit on a paper towel for minutes. Sauté with cheese and butter or tomato sauce. Have eggplant parmigiana. Noodles: In the Japanese section of your market or in a specialty store buy the yam noodles with 0 carbohydrates. These work in soups only.
Rice: You can chop water chestnuts or cauliflower to the size of rice and microwave for a minute. This works in casseroles, fried dishes and even as stuffing. The most important thing is to have things around the house that you can grab and eat when you're hungry. Make several large containers of sugar free Jell-O, or a few baked apples, egg salad, and so on at the beginning of the week. Make quiches or frittatas or egg custard, crème fraiche with fruit, to snack on.
It's important not to feel deprived, and with a little effort you won't be. Though the media is full of stories about how badly Americans eat, there are still many of us who don't indulge in junk food and sweetened processed meats or baked goods. There are health food stores, farmers' markets and co-ops with a wide selection of fresh produce, cheeses and unsweetened dairy products. There are many excellent low carbohydrate cook books, stores and web sites that sell condiments and supplies. There are several excellent support groups online and web sites with cookbooks. As you feel better your options will multiply and avoiding the foods that make you feel worse will become a way of life.
IN A SENTENCE: If you have an intolerance to carbohydrates, changing the way you eat is crucial if you wish to regain your health and there is no alternative.
Claudia Marek (adapted from "Fibromyalgia - The First Year," by Claudia Marek top

15. Protein Bars (Liberal)
7 scoops Designer Protein (GNC), Chocolate flavor (2 1/3 cups)
1/2 cup melted butter
4 oz cream cheese
1/2 cup walnuts **note: these are not very sweet, so add some Splenda (about a cup) or other sweetener to your taste if you want them sweet.

Melt butter and cream cheese. Mix in the protein powder. This will be very stiff. Stir in the walnuts. Press in bread pan, refrigerate, cut into 8 servings, wrap individually and store in refrig. (**helps to spray hands with Pam and, I also spray the pan.) I use a 7 cup shallow container instead of the bread pan, spray with pam, chill, cut into bars about 1 1/4" wide by 2 1/2 to 3" long and approx. 1/2" thick. I get more than 8.

They are plenty big and very filling. I also sometimes use 2 oz of sunflower seeds or chopped pecans (my personal favorite) instead of the walnuts. I spray my container and hands with Pam to prevent possible sticking. I chill the whole recipe, cut into bars, place on a tray and quick
freeze, then put the bars into individual zip lock bags and store in the freezer. **Note: Since they contain no artificial preservatives, they will not store well at room temperature. The bars thaw very fast when I'm ready to eat and actually are good partly frozen too. I have experimented with plain Designer Protein Powder and added Maple flavoring and walnuts and they were very good. **Note: I have also used plain whey protein, and added some DaVinci syrup for flavor. This reduces the total carb count. If you like soy protein isolate, you could try that too. I don't like the taste of soy that well. top

16. Tofu Snacks (Strict)
Put a package of extra-firm tofu between some clean tea towels and weight it down to get the water out. I use two sets of towels to get it as dry as possible. Then slice fairly thinly -- it's hard to handle, but the thinner pieces were the best when it was done. Mix up a marinade from the following ingredients (or come up with your own):

Soy sauce, olive oil, sesame oil, vinegar, spices (I used curry powder, garlic powder and a little ginger, topped off with two packets of Splenda,) and marinate for half an hour or so in the refrig. -- My marinade was quite strong-tasting, so I just poured it over and then got rid of the excess. Lightly grease a baking sheet with olive oil. Put the slices on the sheet and broil on each side for about 5-7 minutes, or until you see them getting brown. You can also bake these at 350 for about 30 min. turning them once or until they are brown. This is DELICIOUS -- and the really thin ones actually got crispy. The texture of the tofu changes and you can pick up the slices and eat them. I think this would be great in a salad or to use as a meat replacement with a meal. top

17. Parmesan Puffs (Strict)
2 large egg whites
1 cup finely grated Parmesan cheese
6 cups vegetable oil Beat egg whites in a bowl with an electric mixer until they hold stiff peaks. Fold in cheese. Form teaspoons of batter into little balls--recipe will make about 20 of them. Deep fry quickly in hot oil. top

18. Faux Gummy Bears (Strict)
Sour Gummy Bears 1 large box sugar free jello
1 envelope unsweetened Koolaid in a flavor that goes with it or is the same
4 envelopes gelatin (unflavored)
1 cup boiling water

Pour ingredients into the boiling water and stir until well dissolved. Pour into a baking pan. Cool in fridge. When set, cut into strips with kitchen scissors. To make Sweet Faux Gummy Bears use
1 large box of sugar free jello
4 envelopes unflavored gelatin
1/2 cup boiling water and do the same thing..... top

19. Hot Crab Dip (Strict )
Serve this dip with cucumber slices, celery sticks, and other finger veggies. This can be doubled, or cut in half. It keeps well in the refrigerator and you can use for snacks, omletts, etc. if left over)

1/2 pound crab meat (if frozen, drain it. If canned, drain it if needed)
8 oz (1 cup) cream cheese, room temperature so it's soft
1/2 cup sour cream
2 tablespoons sugar free mayonnaise
1/2 tablespoon lemon juice
1/2 tablespoon worcestershire sauce (white if you have it)
1/4 teaspoon (or to taste) hot sauce
1/4 teaspoon garlic salt
1/2 cup coarsly grated cheddar cheese (I like sharp)

Preheat oven to 325 degrees. Combine everything except the cheddar cheese in a bowl, folding together with a spoon. (You don't need to use a mixer or other high tech device). Spoon into a baking dish. Top with the cheddar cheese and bake until bubbly and heated through, about 20 minutes. top

20. Faux Potato Chips (Fried Seaweed) (Strict)
Purchase the seaweed that comes in sheets (large flat pieces of varying size, 6"x6" or 2"x 8".) It is sometimes called "nori," and is the same product used to make sushi. Can be purchased at health food stores. Cut each sheet in quarters. Fill a pan with 1/8" of olive oil, heat gently.

Place one or two sheets of seaweed in the pan and cook 2 or 3 minutes, turning once. Don't crowd the pan. Cooking time will vary depending on the seaweed and the temperature of the oil. Cook until crisp. Remove and drain on paper towels. Cook the entire package of seaweed (it doesn't keep well.) You can season with a sprinkle of garlic powder, or chili powder, or whatever you like. Serve hot. top

21. Melon, Prosciutto and Mozzarella Appetizer (Liberal)
This is a nice appetizer for summer that is tasty and fancy enough for company. Easy. Makes 6

1/2 cup olive oil
1/3 cup (packed) fresh basil leaves
1 medium shallot, quartered.
1 small cantaloupe, about 2 pounds--cut into six wedges and peeled
6 small fresh water packed mozzarelle balls, or one large 8 oz ball drained
6 thin slices of prosciutto cut in half lengthwise and gathered into ruffles
6 (8 inch) wooden skewers

Puree olive oil and 1/3 cup of basil with the shallot in the food processor until the basil and shallot are finely chopped. Cut each cantaloupe wedge crosswise in half. If using a large mozzarella ball cut it into six cubes.
Alternate one melon piece, one piece of ruffled prosciutto and one piece of mozzarella and one more melon piece on each skewer. Arrange skewers on plate and drizzle with basil oil, and sprinkle with black pepper. If you're not making this for company, you can arrange it on your plates and skip the fuss of the skewer. top

22. Mocha Protein Drink (Strict)
5 ounces hot decaf coffee
mix in 1 Tbl Wondercocoa
add 5 ounces cream
2 Tbl Da Vinci (sugar free) vanilla syrup
Add 1 scoop protein pd. (I used EAS vanilla flavor.) Shake well and pour over ice. top

23. Zucchini Snacks (Strict)
Slice a raw zucchini into "cracker size" pieces. I may place a piece of cheese with a little pesto on it put another one on top and munch away. You can also put almond button on it (liberal only.) Or cut many thin slices and put on a cookie sheet, sprinkle with mozzarella cheese, pepperoni (only sugar free), fresh chopped basil and parmesan on top and broil till the cheese melts, but leaves the zucchini uncooked. top

24. Cheese Chips (Strict)
Use shredded parmesan cheese (not the powdery kind in the shaker jars...you have to buy the real stuff). Put a piece of parchment paper on a paper plate (the parchment paper is essential, the paper plate might be optional, but this stuff got so hot it cracked a couple of my regular plates and I don't take chances anymore). Put little piles of shredded cheese all over the parchment paper-covered plate. Microwave for 2 minutes. Check to see if they're done the way you like them and either microwave a little longer or adjust time shorter next time (each microwave seems to vary). Let them sit for a minute or two, as this is usually when they crisp up. Enjoy! You can do this with other types of cheese (but NEVER mozzarella, it doesn't crisp when cooked, it only gets stringy). The drier the cheese, the better the result. Parmesan makes the tastiest chips. top