Here are some recipes from "The Reverse Diet" author Tricia Cunningham.

Reverse Diet Egg Bake
(serves 8 to 10)

1 pound ground turkey
1 cup fresh chopped broccoli
1 medium onion, chopped
1 green pepper, chopped
1 sweet red pepper, chopped
2 tablespoons minced garlic
2 tablespoons parmesan cheese
18 eggs
3/4 cup skim milk
1 teaspoon black pepper
1 teaspoon oregano
1 tablespoon parsley
1/2 cup mozzarella cheese

Preheat oven to 450 degrees. In a medium sauce pan, brown turkey on medium high heat and drain. Reduce heat and add peppers and spices to turkey, simmering for 5 minutes over low heat. Place eggs and milk in a large bowl and whip until eggs are smooth. In a 9x13 greased baking dish, spoon most of the turkey mixture on to the bottom and the pour egg batter over the turkey mix and add the rest of the turkey. Bake for 25 to 30 minutes until the top jiggles in the middle. Take a spatula and insert, drawing a line lengthwise across the middle until you see the egg batter seeping to the top. Spread the mozzarella cheese over the top and bake for an additional 5 to 10 minutes or until middle is solid.

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Reverse Diet Grilled Fruit Kabob with Cinnamon Sauce
(serves 8 to 10)

Kabobs:
4 apples, cubed
1/2 pineapple, cubed
4 pears, cubed
2 peaches, sectioned
2 oranges, peeled and sectioned
1 cup grapes
8 strawberries
8 wooden or metal skewers

Cinnamon sauce:
3/4 cup lemon juice
1/4 cup light brown sugar
1 1/2 teaspoon cinnamon
1 teaspoon nutmeg
1 tablespoon vanilla extract

Preheat grill or broiler to medium heat. Place all pieces of apples, pineapples, pears, peaches, oranges, grapes, and strawberries on skewers. (If using broiler, place kabobs on a cookie sheet on the center rack.) Mix all sauce ingredients together in a small bowl. Using a barbecue brush, lightly swab each fruit kabob until all are covered. Cook kabobs for 5 to 7 minutes, turning often.

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Reverse Diet Olive Oil and Garlic Sauce
(serves 1)

2 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1 teaspoon parsley
1 teaspoon oregano
1 teaspoon basil
1 teaspoon parmesan cheese

Mix all ingredients in a small bowl until blended. Serve over 2 ounces cooked whole wheat pasta.

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Reverse Diet Pesto Sauce
(serves 4)

2 cups basil leaves packed
1/2 cup parmesan cheese
1/2 cup extra-virgin olive oil
5 cloves garlic, or equivalent minced
3 tablespoons cooked garbanzo beans

Place all ingredients in a bowl and blend on medium speed for two or three minutes, scraping sides occasionally. Serve over 2 ounces cooked whole wheat pasta.

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Reverse Diet Apple Smoothie
(Serves 1)

2 apples, peeled and cored
2 ounces, extra-firm tofu
5 ounces fat-free sour cream
1 cup orange juice
1 teaspoon vanilla extract
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon mint extract
1 cup ice

Place all ingredients in blender and mix until smooth and frothy.

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Reverse Diet Honey Dijon Pizzazz Marinade
(serves 4)

1 cup balsamic vinaigrette
2 tablespoons minced garlic
1/4 cup no-sugar-added honey
1/3 cup light Dijon mustard
1 teaspoon oregano
1 teaspoon parsley
1/2 teaspoon thyme
1/2 teaspoon rosemary
1 teaspoon basil
1 tablespoon parmesan cheese
1 teaspoon black pepper

Mix all ingredients in bowl and pour over your favorite meats. Marinate 1-3 days.

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Reverse Diet Green Bean Bake
(serves 4)

1 8-ounce bag frozen green beans
1/4 cup nonfat yogurt
1/4 cup walnuts, crushed
1/4 cup almonds, sliced
1 medium onion, sliced and chopped
1 teaspoon minced garlic
2 1 to 2 inch slices tofu, crumbled
1 tablespoons Parmesan cheese
1/2 tsp thyme
4 slices low-fat Swiss cheese

Preheat oven to 350. Mix together all ingredients except Swiss cheese in medium bowl. Place mixture in a casserole dish and top with Swiss cheese. Cover and bake for 35 minutes.

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Reverse Diet Grumpy Grouper
(serves 4)

1 pound fresh or frozen (thawed) grouper fish
1/4 cup orange juice
1/2 tsp course black pepper
2 tablespoons finely chopped scallions
2 tablespoons minced onions
1/4 teaspoon cumin
1 tablespoon cilantro
1 teaspoon minced chili pepper
1/4 teaspoon dry mustard
1/2 teaspoon basil
1 teaspoon dill
2 tablespoons lemon juice
1 cup fat-free sour cream
paprika

Preheat oven on broil. Dry grouper with paper towels. Place the fish in a baking dish with the orange juice and broil for 8 to 10 minutes. While fish is cooking, mix together all other ingredients besides paprika in a large bowl. When fish is done and flaky, pour sour cream mixture over the grouper, sprinkle with paprika, and place under broiler for 2 to 5 minutes.

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Reverse Diet Tangy Tofu Smoothie
(serves one)

1 serving tofu (see package)
1/2 cup blueberries
1/2 cup strawberries
2 slices pineapple
8 ounces orange juice

Blend all ingredients until thick and smooth.

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Reverse Diet Avocado Dip
(serves 4)

2 ripe avocados
1/3 cup fat free yogurt
3 tablespoons lime juice
1/2 cup diced tomato
1 tablespoon finely chopped mild green chili pepper
2 tablespoons snipped cilantro
1/2 teaspoon dried thyme, crushed
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1 teaspoon hot sauce
3 tablespoons chopped green onion

Peel and pit avocados. In a medium bowl mash avocado pulp with a fork. Add yogurt, lime juice, tomato, green onion, chili pepper, cilantro, thyme, garlic powder, and pepper; stir until well combined. Cover surface of dip with plastic wrap and chill until serving time. Serve with celery, carrots, cucumbers, green onions, squash, or other veggie.

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Reverse Diet Creamy Mashed Cauliflower "Potatoes"
(serves 4)

1 bag frozen cauliflower florets
4 ounces of fat-free cream cheese
1/4 cup fat-free sour cream
2 ounces salt-free butter, softened (to taste)
1 teaspoon minced garlic
1 tablespoon onion powder
1/4 teaspoon black pepper
1 tablespoon Parmesan cheese
1 teaspoon parsley

Microwave cauliflower in microwave safe container and cover with plastic wrap to keep steam in (follow instructions on bag for the most part). Cook until cauliflower is very soft, approx. 8-10 minutes, and drain. When cauliflower is cool enough to handle, squeeze as much water out of it as possible. (You can drain it right in the plastic wrapper it comes in by poking holes in the bottom and pressing the water out.) Put the cauliflower into a food processor (with s-blade) and process on high for a few minutes. (You may also use a hand masher, fork, blender, or hand mixer to your desired consistency.) Add cream cheese and butter. Mix well until cauliflower creamy and smooth (like mashed potatoes). Check the consistency. If it is too thick for you, add a tiny bit of cream, then mix and check again. Be careful: using too much liquid will leave you with soup (hence the draining!) Add garlic, parsley, and pepper, or a dash of chili powder to taste. Serve warm. (You may need to heat it quickly in the microwave before serving, but usually it can go straight to the table.)

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Reverse Diet Breakfast Wrap
(serves two)

2 large lettuce or cabbage leaves
1/2 medium onion, chopped
1 cup peppers (red, yellow, and green), diced
1 tablespoon minced garlic
1/2 small tomato, diced
1 teaspoon parsley
2 ounces firm tofu, crumbled
2 tsp lemon juice
1/2 teaspoon black pepper
4 eggs
Fat-free sour cream or your favorite fat-free dressing (optional)

In a medium sauce pan mix all ingredients except eggs. Cover with a lid and cook over medium heat until veggies are soft. Add eggs, stirring frequently, and cook until eggs are firm and thoroughly cooked.

Place lettuce or cabbage leaves on a plate, spooning half the mixture into each.

Starting at the bottom of each leaf, fold up, then turn and roll until wrap is formed.

Garnish with fat-free sour cream or dressing.

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Reverse Diet Pasta Salad
(serves 8)

4 cups whole wheat rotini pasta
1/2 medium cucumber, chopped
1/2 medium zucchini, chopped
1 large tomato, diced, seeds removed
1 medium green pepper, diced
1 medium sweet red pepper, diced
1 cup chopped spinach leaves
2 ounces tofu, crumbled
4 ounces mozzarella cheese, shredded

Dressing:
1/4 cup water
1/4 cup vinegar
4 tablespoons extra-virgin olive oil
1tablespoons basil
1/2 teaspoons oregano
1/2 teaspoons black pepper
1 teaspoons parsley
2 tablespoons parmesan cheese

Fill a large sauce pan with water and place on high heat. When water has reached a boil, add pasta and cook according to package directions.

Drain pasta and allow to cool. Pour into a large mixing bowl. Gently fold all vegetables and tofu into the pasta.

Place all dressing ingredients into a sealable container and shake until thoroughly mixed. Pour over cooked pasta and toss.

Sprinkle 1/4 cup of shredded mozzarella cheese on top, then cover and chill for one hour.

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Reverse Diet Tilapia Filet with garlic butter sauce
(serves 1)

1 4-ounce Tilapia filet
2 tablespoons low-fat, low-sodium butter
1 teaspoon minced garlic
1/2 teaspoon dried parsley
1/4 cup water

Pour water into a medium skillet over medium heat. Place filet in center and cover, simmering for about 2 minutes. Drain water from the skillet and flip filet.

In a separate bowl place garlic, butter, and parsley, and microwave about 25 seconds until butter mix is melted.

Remove the fish from the skillet and place on a dinner plate. Pour butter mixture over tilapia and serve.

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Tofu stir fry with green beans, onions and peppers
(serves 1)

1/2 cup extra firm tofu crumbled
1 cup frozen or fresh green beans
1/2 cup sweet onions
1/2 cup red peppers
1/ cup yellow peppers
1 teaspoon liquid smoke
1 tablespoon minced garlic
1/2 teaspoon cumin powder
1 tablespoon parmesan cheese
2 tablespoons extra virgin olive oil
1/4 cup of water

Place an uncovered skillet on medium high heat and add the water.
When water is bubbling add all ingredients and stir constantly until veggies are softened but not overdone (squishy).
Drain and serve.

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Reverse Diet Sunshine Tea
(serves one)

1 whole lemon or 4tablespoons bottled lemon juice with no sodium
8 ounces water

Optional:
mint sprigs
1 teaspoon vanilla extract
sprinkle of cinnamon
1 teaspoon sugar substitute
1/2 teaspoon honey
1 teaspoon parsley

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Reverse Diet Jambalaya
(serves 2)

3/4 cup chopped onion
1/2 cup chopped celery
1/4 cup chopped sweet red pepper
1/4 cup green pepper
4 tablespoons minced garlic
2 tomatoes, diced
2 tablespoons low-fat, low-sodium butter substitute
2 cups water
3/4 cup uncooked instant long-grain brown rice
1 teaspoon oregano
1 teaspoon parsley
1 teaspoon basil
1/4 teaspoon cayenne pepper
1/4 cup chopped hot banana pepper (optional)
8 ounces chicken breast, diced small
1 pound fresh or frozen peeled shrimp

In a large saucepan add all ingredients and bring to a boil. Cover and simmer for 20 minutes

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Reverse Diet Artichoke Heart Casserole Medley
(serves 2)

2 chicken breasts, diced
2 tablespoon olive oil
10 ounces fresh artichoke hearts, diced
1 cup sliced mushrooms
1/2 cup chopped red pepper
1/2 cup chopped yellow pepper
1 onion, diced
1 tomato, diced
1/2 teaspoon chili powder (optional)
3 eggs
1/2 cup fat-free sour cream
1/2 cup shredded provolone cheese
2 teaspoon Parmesan cheese
1 teaspoon oregano
1 cup shredded wheat crumbs
2-quart self-locking plastic bag

Preheat oven to 350 degrees. Grill chicken in a skillet with olive oil on medium heat until no longer pink. In a separate skillet sauté artichoke hearts, mushrooms, peppers, onion, tomato, chili powder, Parmesan cheese, and oregano. Cook on medium heat until veggies are soft.

Add chicken.

In a bowl mix wheat crumbs, sour cream, and provolone cheese. Place mixture in plastic bag and use a rolling pin to flatten it.

Place the mixture in the casserole dish with the chicken, vegetables, and spices, and bake for 30 minutes.

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Reverse Diet Mixed Fruit Mold
(serves 2)

2 packets sugar-free lime gelatin
1/4 cup sugar substitute
1 cup boiling water
2 cups diced strawberries
1 cup kiwi, crushed
1 cup blueberries, mashed
1 cup fat-free sour cream
3 or 4 mint sprigs

In a mixing bowl blend the gelatin, kiwi, strawberries, blueberries, and sugar substitute. Pour boiling water over mixture and stir until powder is dissolved. Chill until almost set.

In a separate bowl whip sour cream for about 5 minutes and add to the fruit mix. Scoop mixture into your favorite mold and chill until firm.

Garnish with mint sprigs.

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Reverse Diet Cereal Mix
(serves 1)

1/2 cup oatmeal, uncooked
1/2 cup shredded wheat, bite-sized or biscuit-sized with no sugar
4 to 6 ounces orange juice, no-sugar-added cranberry juice, or prune juice
1 banana or piece of your favorite fruit

In a bowl mix together oatmeal and shredded wheat. After mixing, pour your choice of juice over mixture. Add banana or your favorite fruit.

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The Reverse Diet ‘Burgh Burger
(serves 1)

1 whole wheat & whole grain bun
1/2 pound of 98% lean ground chuck
2 round slices of red onion
2 slices medium tomato
1 cup assorted peppers sliced thin
1/2 cup shiitake mushrooms
2 slices pepper jack cheese
1 tablespoons Worcestershire sauce
1 teaspoon prepared horseradish
1 teaspoon minced garlic
1/2 teaspoon cumin powder
1/2 teaspoon dried rosemary
1/4 teaspoon thyme
1/4 teaspoon AlsoSalt
1/2 teaspoon coarse black pepper
2 tablespoons extra virgin olive oil

In a medium bowl, mix beef, garlic, horseradish, Worcestershire sauce, cumin, rosemary, thyme, and black pepper until thoroughly mixed. Form into two even flattened patties. In a large skillet, add olive oil over medium heat. Wait 1 minute and add patties. Flip patties when bottom is brown, check often, then add peppers and mushrooms and cook until burgs are cooked thoroughly and vegetables are softened. Place 1 burger pattie on each slice of bun. Add cheese to hot pattie and let melt. Spoon peppers and mushrooms onto burgs and add onions and tomato slices. Top off with a tablespoon of fat free ranch or blue cheese dressing and sprinkle with AlsoSalt. Grab a fork and a knife and enjoy!

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The Reverse Diet Tofu to Niku (Southern Asian)

6 ounce Tofu (2 squares)
2 Carrots, shredded
2 Green onions, chopped fine
1/2 cup Parsley, chopped fine
2 Eggs
8 ounce Shrimp or crab
2 tablespoons Extra virgin olive oil
3 tablespoons Low sodium Soy sauce
2 cup Cooked brown rice

Heat the oil and sauté all the vegetables until tender (3-4 minutes). Mash the tofu with a fork.

Add the shrimp or crab, tofu, and soy sauce to vegetables. Mix well. Cook until everything is heated. Beat the eggs and pour over mixture. Cook until eggs are done. Serve in a bowl over brown rice.

Makes 4 servings

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The Reverse Diet Pavlova (Australian)

4 egg whites, at room temperature
1 teaspoon vanilla extract
1/4 teaspoon cream of tartar or 1 teaspoon lemon juice
1 cup sugar substitute
1 cup fat/sugar free whipping cream (whipped)
2 cups mixed fresh fruit (strawberries, kiwifruit, passion fruit pulp, cantaloupe, blueberries, peaches, apricots, etc)

Line a baking sheet with foil. Draw a 9-inch circle on the foil.

In a large glass or metal bowl, beat egg whites, vanilla, cream of tartar or lemon juice at high speed until soft peaks form. Gradually beat in sugar substitute, 2 tablespoons at a time, beating well after each addition and continue beating until stiff, glossy peaks form. Spoon onto prepared cookie sheet within your marked circle, mounding higher around the edge.

Bake in preheated oven at 250 degrees for 1-1/4 to 1-1/2 hours until crisp on outside and firm to the touch. Turn off heat and allow to cool with door propped open. Pavlova can be stored in cool, airtight container for several days.

Serve: spread whipped cream in centre of shell and top with fresh fruit. Chill until serving time.

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Reverse Diet Avocado Fish (African)

1 pound cooked fish of your choice
4 eggs, hard-boiled with whites separated from yolks
1/4 cup lime juice
1/2 teaspoon AlsoSalt
1/4 cup cooking oil
2 tablespoons extra virgin olive oil
2 large ripe avocados
1 large red bell pepper

In a deep bowl, mash the egg yolks with the milk until the form a smooth paste. Add the AlsoSalt and 1 tablespoon of the lime juice. Then beat in the olive oil, a teaspoon at a time.

Chop the egg whites finely and add them to the bowl, along with the fish. Combine thoroughly but gently.

Just before serving, cut the avocados in half, remove the pits and fill with the fish mixture.

Garnish with pepper and pass around the remaining lime juice to sprinkle on individual servings.

Serves 4

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Reverse Diet Pskovsky Hot Vinegret (Russian)

3 potatoes
2 carrots
1 turnip
1/2 cup frozen peas

Sauce:
5 tablespoons water
2 tablespoons extra virgin olive oil
1 teaspoon whole wheat flour
1 medium onion
1/4 cup sliced mushrooms
2 ribs of celery chopped fine
AlsoSalt to taste

Wash vegetables, peel and cube. Then stew every vegetable (except peas) separately in a small amount of water. Combine and drain off vegetable broth.

Sauce:
Oil the pan, heat a little, add flour, stirring constantly. Then, very carefully, pour in the broth, so that there are no lumps. Add in finely cubed onion, celery, mushrooms and AlsoSalt to taste. Cook on low heat for 15 minutes.

Serves 4

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Source: Tricia Cunningham, www.reversedietsolution.com