Recipes YUM!

Fast, easy healthy recipes!

A Taste of the Recipes from The Fibromyalgia Cookbook
by Shelly Ann Smith (See my link to it in my Fibro Library!)


A great, quick and easy (and inexpensive!) way to get you chocolate fix AND your PROTEIN and FIBER!!
(I make a bunch in my mini cupcake pan, and freeze some to zap later in the microwave!)

- 1 box ANY brownie mix
- 1 can (15 oz) ANY black beans

Open the can of black beans, rinse well. With beans back in the can, add enough water to cover beans. Put in blender or food processor and puree. Add puree to brownie mix, and then bake according to package directions.

You DO NOT add the eggs or oil that the recipe calls for, JUST the black bean puree! These are pretty rich and fudgy, and my friends couldn't tell that they weren't "regular" brownies!!

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- 1 tablespoon dried mint
- 1 tablespoon dried parsley
- 1 teaspoon ground ginger root
- 1 teaspoon dried Burdock root
- 2 cups Boiling Water
- 2 tablespoons fresh lemon juice

Add the herbs to a tea strainer. Place the strainer in boiling water, cover the cup and let the tea steep for 10 minutes. Remove tea strainer from cup and stir in lemon juice. Drink and detoxify.

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- 1/2 cup lemon juice
- 1 teaspoon cayenne pepper
- 1 cup boiling water
- 1 tablespoon honey

Stir all ingredients together in a mug. Do not strain cayenne pepper from water. Drink and detoxify.

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- 1 bag peppermint tea
- 1 bag green tea
- 2 cups boiling water

Place the tea bags in the boiling water, cover cup and let tea steep for 10 minutes. Remove tea bags, mix the tea, drink and detoxify.

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- 1 tablespoon lemon juice
- 1 tablespoon lime juice
- 1 cup cranberry juice
- 1 bag peppermint tea

Pour lemon juice, lime juice and cranberry juice together in a microwavable mug. Heat tea in microwave until hot. Remove mug from microwave and place mint tea in mug. Cover mug and let tea steep for 10 minutes. Remove tea bag from tea and stir tea. Drink and detoxify.

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- 1 tablespoon crushed, dried licorice root
- 1 teaspoon ground ginger root
- 1 1/2 cups boiling water
- 1 tablespoon lemon juice

Add the roots to a tea strainer. Place the strainer in boiling water, cover the cup and let the tea steep for 10 minutes. Remove tea strainer from cup and stir in lemon juice. Drink and detoxify.

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A great high fiber, crunchy, nutritious, and tasty snack. Good with dips, spreads, or plain.

Prep Time: 10 minutes Cook Time: 15 minutes, Total Time: 25 minutes

- 1 cup flax seed meal
- 1/3 cup Parmesan cheese, grated
- 1 and 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 cup water

Heat oven to 400 F.

1) Mix all ingredients together.

2) Spoon onto sheet pan which is covered with a silicone mat or greased parchment paper.

3) Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, remove the paper and go around the edges with your finger and push the thin part inwards to even it up.

4) Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.

5) Break into pieces.

The whole recipe is 6 grams of effective carbohydrate plus 35 grams of fiber.

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These are an oven-baked version of the Italian frico. It's just basically thin rounds of baked cheese. One of the cool things about it is that they are moldable when still warm. If you drape them over an upturned glass, they will form a cup that you can fill with anything you like. It makes a really nice presentation for a party.

- 1 cup grated hard cheese (such as Parmesean) - NOT the dried powdery stuff

Preheat oven to 350 F.

Note on type of cheese: You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asagio, etc, will make a crisp "shell," whereas cheddar will be more chewy and "lacey" (the fat separates out), though still firm. Softer cheeses such as mozzerella will not work well.

Toss cheese with any seasonings you'd like -- garlic powder (about half a teaspoon for a cup of cheese), hot pepper powder, even cinnamon. Or leave plain.

Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.

Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.

If you want to mold them into a shape, you want to "drape" them while still warm. You can make cups over an upturned glass, or "taco shell" shapes by draping over any cylindrical object that is at hand (rolling pin, side of glass)

Serving Suggestions: Fill with fruit, dip, salad. Spread flat ones with sugar-free jam (I'm not kidding), or any spread you want, or eat plain.

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- seedless watermelon
- mint leaves

Puree seedless watermelon (which are about 92% water) in a blender with a handful of fresh mint leaves. Pour into popsicle molds and freeze.

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- cucumber peeled and sliced
- lime-flavored seltzer
- a spritz of lime juice
(use a real lime, the artificial lime juice has too many artificial chemicals)

Chop then muddle one third of a peeled cucumber (about 96% water) in a highball glass. Top with lime-flavored seltzer and a spritz of lime juice. Garnish with cucumber slices.

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Easy & yummy!!!

Serves 4
- 1 tbs olive oil
- 4 6-oz pieces salmon fillet
- 1/4 cup lime juice
- kosher salt
- black pepper
- 1 lemon, cut into wedges
- heavy-duty foil

1. Grease the shiny side of two 12-inch squares of heavy-duty foil with the oil. Place 2 pieces of fish side by side on each square. Fold up the outer edges of the foil (to contain any liquid) and drizzle the fish with the lime juice. Season with salt and pepper.

2. Fold the foil closed to form 2 airtight packets. (To test the seal, press down on a packet gently with your hand. If air escapes easily, rewrap.)

3.Place the packets in the top rack of the dishwasher. Run a normal cycle. Remove the fish from the foil and serve with the lemon wedges.

--As long as a thermometer inserted into the thickest part of the fish reads 145 degrees F, its safe to eat - and probably pretty moist.

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 JUST A TASTE OF SOME OF THE FABULOUS RECIPES FOUND IN: The Fibromyalgia Cookbook, by Shelly Ann Smith (See my link to it in my Fibro Library!)

From The Fibromyalgia Cookbook, by Shelly Ann Smith

Makes 6 servings

- 1/4 cup soy butter
- 1 medium onion, finely chopped (optional)
- 2 lbs fresh mushrooms, chopped
- 1/2 c. spelt flour
- 4 c. low-sodium chicken stock
- fat-free sour cream (optional)

Melt the butter in a soup pot over medium heat and sauté the onions until soft. Add the mushrooms and cook for 30 minutes.

Blend in the spelt flour. Slowly add the chicken stock, stirring until smooth. Cover and simmer for 30 minutes.

In a blender puree the soup, working in batches if necessary. Return the soup to the pot and reheat if necessary.

Add a dollop of fat-free sour cream to each serving, if desired.

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From The Fibromyalgia Cookbook, by Shelly Ann Smith

Makes 6 servings

- 4 tbsp soy butter
- 8 shallots, thinly sliced
- 2 medium carrots, thinly sliced
- 3 stalks celery, thinly sliced
- 3 boneless, skinless chicken breasts finely chopped
- 1/4 c. spelt flour
- 5 c. low-sodium chicken stock
- freshly ground black pepper
- 3/4 c. light cream

Melt the butter in a large saucepan over medium-low heat and add the shallots, carrots, celery and chicken. Cook gently for 10 minutes.

Stir in the flour, blending well. Slowly add the chicken stock, stirring constantly, until smooth. Season with pepper. Cook on low-heat for 15 minutes.

Blend in the light cream.


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From The Fibromyalgia Cookbook, by Shelly Ann Smith

Makes 4 servings

- 1- 6oz can crab meat, drained
- 1 1/2 cups cooked brown basmati rice
- 1/4 c. sliced green olives
- 1/4 c. finely chopped celery
- 2 1/2 tbsp low-fat mayo
- 1/2 tsp. finely chopped fresh parsley
- lettuce, such as iceberg

Combine the first 6 ingredients in a salad bowl. Mix together, adding more mayo if needed.

Serve over lettuce.

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From The Fibromyalgia Cookbook, by Shelly Ann Smith

Makes 4 servings

- 2 tbsp extra-virgin olive oil
- 2 gloves garlic, minced
- 2 med. zucchini, cut into thick slices
- freshly ground black pepper
- parmesan cheese

Heat oil in a sillet over medium heat. Add the garlic and saute for 2 minutes.

Add the zucchini and cook over medium heat until tender. Seasone with pepper. Sprinkle with Parmesan chesse.


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