Summer Vegetable Soup

Showcase summer's delicious bounty with a chilled buttermilk soup loaded with in-season vegetables and flavored with aromatic dill. This soup makes a great starter for just about anything you're putting on the grill for dinner tonight. If you have sweet, tender farm-fresh corn, use it raw. If your corn is a little starchy, blanch the ears in boiling water before cutting off the kernels.

3 cups buttermilk, chilled and well shaken
1 cup plain Greek yogurt, chilled
2 cups seeded medium-diced ripe tomatoes
2 cups fresh corn kernels
1/2 cup small-diced fresh fennel, plus chopped fronds if available
1/2 cup peeled, seeded, and small-diced cucumber
3 Tbs. finely chopped fresh dill; more for garnish
Kosher salt and freshly ground black pepper

---

Whisk the buttermilk and yogurt in a large bowl. Stir in the tomatoes, corn, fennel, cucumber, dill, 1 tsp. salt, and 1/4 tsp. pepper.
Season to taste with more salt and pepper.
Serve immediately or cover and refrigerate for up to 24 hours.
Serve the soup in chilled bowls, garnished with dill.

Variations

Try adding other herbs to the soup—basil or flat-leaf parsley would be particularly nice.

Serving Suggestions

Some toasty grilled bread makes a great side, and for even more fresh summer flavor, serve with Tomatoes and Burrata with Tapenade.

nutrition information (per serving):
Calories (kcal): 120; 

Fat (g): 4; 

Fat Calories (kcal): 35; 

Saturated Fat (g): 3; 

Protein (g): 6; 

Monounsaturated Fat (g): 1; 

Carbohydrates (g): 16; 

Polyunsaturated Fat (g): 0; 

Sodium (mg): 250; 

Cholesterol (mg): 10; 

Fiber (g): 2;

BAKED SPINACH & EGG

Baked Spinach and Egg

Ingredients

• cooking spray (olive oil)
• 180 g spinach (English leaves stems removed)
• 1 tablespoon olive oil spread (light)
• 2 1/2 tablespoons plain flour
• 2 cups skim milk
• 1/2 cup cheese (grated fat-reduced tasty or cheddar)
• 1/4 teaspoon ground nutmeg
• 6 eggs (room temperature)
• 4 spring onions (finely chopped)

Cooking Instructions

Prep Time: 10 mins
Total Time: 40 mins
1. 1 Preheat oven to 180C (160C fan forced).
2. 2 Lightly spray f x 1 cup capacity oven proof dishes with oil.
3. 3 Place spinach and 1 tablespoon water in a medium saucepan over moderate heat and cook and stir for 3 minutes or until wilted and then drain and cool.
4. 4 Using hands, squeeze excess liquid from spinach and chop coarsely.
5. 5 Melt spread in a small saucepan over moderate heat and add flour and cook and stir for 1 minute or until bubbling and remove from heat and gradually stir in milk and increase heat to moderately high and cook stirring constantly until mix boils and thickens slightly and then remove from heat and stir in cheese and nutmeg until smooth.
6. 6 Whisk in 2 of the eggs until well combined and then add spinach and onion to cheese sauce.
7. 7 Pour mix into prepared dishes and using the back of a spoon make a slight indent at the centre of each dish and break an egg into each indent.
8. 8 Place ramekins on a baking tray and bake for 18 to 20 minutes or until eggs are just set and then stand for 5 minutes before serving with toast

Servings Per Recipe: 4

• Calories 243.2
• Total Fat 9.1 g
• Saturated Fat 3.8 g
• Polyunsaturated Fat 0.6 g
• Monounsaturated Fat 3.9 g
• Cholesterol 17.3 mg
• Sodium 274.2 mg
• Potassium 791.9 mg
• Total Carbohydrate 25.0 g
• Dietary Fiber 3.9 g
• Sugars 0.4 g
• Protein 18.8 g

POTATO & CHEDDAR FRITTATA

Potato and Cheddar Frittata

Ingredients

1 1/2 cup Potatoes, with skin, fresh, diced, USDA Commodity Commodity , coarsely chopped red potatoes
1 cup chopped tomato , chopped
1/4 cup fresh chopped green onion
1/2 tsp black pepper
1/4 tsp salt
1 1/2 cup liquid egg substitute
1/2 cup fat free shredded cheddar cheese

Cooking Instructions

1 Bring a pot of water (just enough to cover potatoes) to a boil and add potatoes cooking until tender, about 10-12 minutes. Drain well.
2 Spray a nonstick skillet with nonstick cooking spray and heat over medium high heat.
3 Add the potato, tomato, green onions, salt, and pepper, cooking until onions are tender.
4 Add the egg substitute into the skillet and cook, covered over medium low heat until set, about 15 minutes.
5 Sprinkle in cheese and cover, cook until melted. Cut into 6 wedges and serve.

Nutritional Facts

Servings Per Recipe: 1

• Calories 100.4
• Total Carbs 8.4g
• Dietary Fiber 1.3g
• Sugars 1.8g
• Total Fat 2.2g
• Saturated Fat 0.4g
• Unsaturated Fat 1.8g
• Potassium 205.4mg
• Protein 11.4g
• Sodium 278.4mg
• Dietary Exchanges
• 1/4 Fat
• 1/4 Starch
• 1 1/2 Very Lean Meat

PATRIOTIC TOFU PUDDING PIE

Patriotic Tofu Pudding Pie

  Great treat for the 4th of July and very nourishing.

INGREDIENTS
1 pie crust
1 block of tofu, soft
1/2 cup soy milk, vanilla
1 package of Jell-O instant pudding, vanilla 
*you could use SUGAR-FREE instant pudding here, lower the carb content, adjust nutritional values accorrdingly
*you could also add your choice of unflavored or vanilla protein powder here, and bump up the protein values, adjust values accordingly
1/4cup strawberries
1/4 cup raspberries
1/4 cup blueberries

DIRECTIONS
Bake pie crust.

In a blender combine cold soy milk, tofu, and pudding mix. Chill

After the pie crust is cool pour pudding mix into crust.

Arrange the fruit in a fun pattern on top - and use cool whip to decorate (optional).

Set in refrigerator to chill until ready to serve.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 191.6

Total Fat:	8.3g
Total Carbs:	16.1g
Dietary Fiber:	1mg
Protein:	5.7g

LETTUCE SALAD W/ WALNUTS

Lettuce Salad with Walnuts

Preparation time: 10 min		Servings: 4
Cooking time: 0 min

Ingredients:

2 tsp balsamic vinegar

1/2 cup seasoned croutons

1/8 tsp salt (optional)

1-1/3 tbsp olive oil

1 clove garlic, crushed

1 lb garden salad

3 tbsp chopped walnuts

Cooking Directions:

Combine lettuce and walnuts in a salad bowl. 

Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. 

Add pepper to taste and shake vigorously. 

Pour over salad and toss with croutons. 

Nutrition Facts

Calories 120

% Calories From Fat 69%

Total Fat 9.2g

Saturated Fats 1.2g

Mono-unsaturated Fats 4.3g

Poly-unsaturated Fats 3.3g

Cholesterol 0.4mg

Sodium 170mg

Total Carbohydrates 7.8g

Dietary Fiber 2.1g

Sugar 1.7g

Protein 3g

La Casita Zucchini 

Definition of CASITA  : a small house

Preparation time: 10 min	Servings: 6
Cooking time: 20 min

Ingredients:

3 tbsp parsley, minced

6 oz baby jack cheese, grated

1 zucchini, trimmed and cut in half lengthwise

1/4 cup unsalted butter

1/4 tsp salt (optional)

1/4 cup onion, minced

2 tbsp water

Cooking Directions:

Melt butter in a heavy nonstick skillet over medium low heat. 

Add zucchini, parsley and onion. 

Add salt and pepper to taste. 

Sprinkle with cheese. 

Add water. 

Cover skillet tightly and cook 15 minutes or until zucchini is tender and cheese is melted. 

Nutrition Facts

Calories 180

% Calories From Fat 80%

Total Fat 16g

Saturated Fats 10g

Mono-unsaturated Fats 4.5g

Poly-unsaturated Fats 0.6g

Cholesterol 46mg

Sodium 260mg

Total Carbohydrates 2.3g

Dietary Fiber 0.5g

Sugar 1.1g

Protein 7.6g

Grilled Lemon-Basil Chicken

Garden-fresh basil is put to good use in this super summer recipe. The chicken turns out moist and tender every time. 

• 8 Servings
• Prep: 10 min. + marinating Grill: 15 min.

10 15 25

Ingredients

• 1 cup minced fresh basil
• 1 cup canola oil
• 1/2 cup lemon juice
• 1/4 cup white wine vinegar
• 2 teaspoons grated lemon peel
• 3 to 4 garlic cloves, minced
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 8 boneless skinless chicken breast halves (6 ounces each)

Directions

• In a small bowl, combine the first eight ingredients. Pour 1-1/2 cups into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for 4 hours or overnight, turning occasionally. Cover and refrigerate remaining marinade for basting.
• Drain and discard marinade. Grill chicken, covered, over medium heat for 6-8 minutes on each side or a meat thermometer reads 170°, basting occasionally with reserved marinade. Yield: 8 servings.

TURKEY BURGER W/ HERB SAUCE

Turkey Burgers with Herb Sauce

A tangy sour cream sauce complements these moist ground turkey burgers stuffed with feta cheese. 

• 2 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 1/4 cup finely chopped red onion
• 2 tablespoons minced fresh parsley
• 1 tablespoon plus 1/3 cup sour cream, divided
• 1/2 pound lean ground turkey
• 1 tablespoon crumbled feta cheese
• 1-1/2 teaspoons minced chives
• 1-1/2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
• 1-1/2 teaspoons lemon juice
• 3/4 teaspoon minced fresh tarragon or 1/4 teaspoon dried tarragon
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 2 lettuce leaves
• 2 sesame seed hamburger buns, split

Directions

• In a small bowl, combine the onion, parsley and 1 tablespoon sour cream. Crumble turkey over mixture and mix well. Shape into four thin patties. Top two patties with feta cheese; top with remaining patties and press edges firmly to seal.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side or until a meat thermometer reads 165°.
• In a small bowl, combine the chives, basil, lemon juice, tarragon, salt, pepper and remaining sour cream. Serve burgers on lettuce-lined buns with herb sauce. Yield: 2 servings.

Nutrition Facts: 1 burger (prepared with reduced-fat sour cream) equals 

391 calories, 

17 g fat (7 g saturated fat), 

106 mg cholesterol, 

562 mg sodium, 

29 g carbohydrate, 

2 g fiber, 

29 g protein.

TURKEY BURGER W/ JALAPENO CHEESE SAUCE

Turkey Burgers with Jalapeno Cheese Sauce

***

This is a lighter version of a tasty burger that people enjoyed at a place I once worked. substituted the beef with turkey and use low-fat cheese, the results are tastier than the original crowd-pleaser. 

• 6 Servings
• Prep/Total Time: 25 min.

10 15 25

Ingredients

• 3 slices whole wheat bread, torn
• 1 cup fat-free milk, divided
• 6 garlic cloves, minced
• 1-1/2 teaspoons ground mustard
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1-1/2 pounds lean ground turkey
• 1-1/4 teaspoons all-purpose flour
• 3/4 cup shredded reduced-fat cheddar cheese
• 1 jalapeno pepper, seeded and chopped
• 6 whole wheat hamburger buns, split
• 6 lettuce leaves
• 6 slices tomato

Directions

• In a large bowl, soak bread in 1/2 cup milk for 1 minute. Add the garlic, mustard, salt and pepper. Crumble turkey over mixture and mix well. Shape into six patties; set aside.
• In a small saucepan, combine flour and remaining milk until smooth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat. Add cheese and jalapeno; stir until cheese is melted. Keep warm.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill patties, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear.
• Serve on buns with lettuce, tomato and jalapeno cheese sauce. Yield: 6 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 burger equals 

387 calories, 

15 g fat (5 g saturated fat), 

100 mg cholesterol, 

599 mg sodium, 

33 g carbohydrate, 

5 g fiber, 

30 g protein.  

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 fat.

SHRIMP & SCALLOP KABOBS

Shrimp and Scallop Kabobs

These seafood kabobs are a big hit with everyone who loves spicy food. Don’t forget to use the extra seasoned butter as a dipping sauce! 

• 4 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 3/4 cup butter, cubed *id try OLIVE OIL here, to change the fat content and making it better
• 3 teaspoons Cajun seasoning
• 1-1/2 teaspoons hot pepper sauce
• 3/4 teaspoon garlic powder
• 3/4 teaspoon onion powder
• 12 uncooked large shrimp (about 1/2 pound)
• 16 sea scallops (about 2 pounds)

Directions

• In a microwave-safe bowl, melt butter. Stir in the Cajun seasoning, pepper sauce, garlic powder and onion powder; set aside 1/2 cup butter mixture for serving and keep warm.
• Peel and devein shrimp, leaving tails on. On four metal or soaked wooden skewers, alternately thread shrimp and scallops.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill, covered, over medium heat or broil 4 in. from the heat for 3-5 minutes on each side or until shrimp turn pink and scallops are firm and opaque, basting occasionally with butter mixture. Serve with reserved butter. Yield: 4 servings.

Nutrition Facts: 1 kabob with 2 tablespoons sauce equals 

399 calories, 

35 g fat (22 g saturated fat), 

170 mg cholesterol, 

813 mg sodium, 

3 g carbohydrate, 

trace fiber, 

19 g protein.

Southwestern Layered Bean Dip

Prep Time: 20 mins

Total Time: 20 mins

Ingredients

• 16 ounce(s) beans, refried, fat-free, preferably "spicy"
• 15 ounce(s) beans, black, rinsed
• 4 whole scallion(s) (green onions), sliced
• 1/2 cup(s) salsa
• 1/2 teaspoon cumin, ground
• 1/2 teaspoon chili powder
• 1/4 cup(s) pepper(s), jalapenos, pickled, chopped
• 1 cup(s) cheese, cheddar, shredded, or shredded Monterey Jack
• 1 1/2 cup(s) lettuce, romaine, chopped
• 1 medium tomato(es), chopped
• 1 medium avocado, chopped
• 1/4 cup(s) olive(s), black, sliced (optional)

Preparation

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Nutritional Info (Per serving):

Calories: 146, 

Saturated Fat: 3g, 

Sodium: 288mg, 

Dietary Fiber: 5g, 

Total Fat: 7g, 

Carbs: 15g, 

Cholesterol: 12mg, 

Protein: 7g

Carb Choices: 0.5

Flax Meal Pizza Crust (Personal Size)

Ingredients

1/4 Cup Flax Meal 

1 tbsp grated Parmesan cheese  

1 tbsp Italian seasoning  

2 tsp granulated Splenda  

1/4 tsp baking powder  

1/4 tsp garlic powder  

1/4 tsp onion powder  

1/4 tsp salt  

1 large egg  

2 tsp water

Directions

Combine all dry ingredients. Mix well

Add water and egg. Mix well.

Spray microwave safe plate (should be flat) with cooking spray.

Microwave on high for 1:40.

Spay non-stick pan with cooking spray. Transfer crust from plate to pan and brown on both sides over medium-high heat.

Add toppings of choice and cover in pan to melt, or microwave for 15-30 seconds.

Serving Size: makes one 9" pizza crust

Number of Servings: 1

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 205.8

• Total Fat: 14.8 g
• Cholesterol: 211.0 mg
• Sodium: 765.1 mg
• Total Carbs: 10.7 g
• Dietary Fiber: 8.1 g
• Protein: 13.5 g

Tropical Cucumber Salad

Prep Time: 15 mins

Total Time: 15 mins

Ingredients

• 5 teaspoon fish sauce, (3-5 teaspoons)
• 1 teaspoon lime zest, plus more for garnish
• 2 tablespoon lime juice
• 1 tablespoon oil, canola
• 2 teaspoon sugar, brown, light
• 1 teaspoon vinegar, rice
• 1/4 teaspoon pepper, red, crushed
• 1 medium cucumber(s), English, cut into 3/4-inch dice
• 1 medium avocado, cut into 3/4-inch dice
• 1 medium mango(es), cut into 3/4-inch dice
• 1/4 cup(s) cilantro, fresh, chopped

Preparation

1. Whisk fish sauce to taste, lime zest, lime juice, oil, brown sugar, vinegar and crushed red pepper in a large bowl until combined.

2. Add cucumber, avocado, mango and cilantro; gently toss to coat.

3. Serve garnished with lime zest, if desired. 

Nutritional Info (Per serving):

Calories: 169, 

Saturated Fat: 1g, 

Sodium: 178mg, 

Dietary Fiber: 5g, 

Total Fat: 11g, 

Carbs: 18g, 

Cholesterol: 0mg, 

Protein: 3g

Carb Choices: 1

CHICKEN & ZUCCHINI STEW

Chicken and Zucchini Stew

Ingredients

• 18 ounce(s) tomatoes, whole, canned
• 1 cup(s) broth, chicken, fat-free, salt-free
• 1 small pepper(s), green, bell, coarsely chopped
• 2 clove(s) garlic, minced
• 2 medium zucchini, coarsely chopped
• 1 dash(es) salt and black pepper, to taste
• 2 teaspoon basil, fresh, minced
• 1 1/2 pounds chicken, breast, boneless, skinless; cooked and cubed into 2-inch pieces

Preparation

1. Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes.
2. Add the reserved tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 minutes. Reduce heat to low and add the chicken. Cook for 45 minutes.

Nutritional Info (Per serving):

Calories: 169, 

Saturated Fat: 1g, 

Sodium: 241mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 7g, 

Sugars: 4g, 

Cholesterol: 69mg, 

Protein: 27g

Exchanges: 

Vegetable: 1, 

Lean Meat: 4

Carb Choices: 0.5

Apricot-Spinach Salad

Prep Time: 25 mins

Rest Time: 2 h

Total Time: 25 mins

Ingredients

• 1 can(s) beans, black, (15 ounces) rinsed and drained
• 1/2 cup(s) apricot(s), dried, snipped
• 1 medium pepper(s), red, bell, or yellow sweet pepper, cut into strips
• 1 scallion(s) (green onions), thinly sliced
• 1 tablespoon cilantro, snipped
• 1 clove(s) garlic, minced
• 1/4 cup(s) apricot nectar
• 2 tablespoon oil, salad
• 2 tablespoon vinegar, rice
• 1 teaspoon soy sauce, reduced-sodium
• 1 teaspoon ginger, fresh, grated
• 4 cup(s) spinach, shredded

Recipe Tip:

Chill 2 to 24 hours.

Preparation

1. In a medium bowl, combine black beans, apricots, sweet pepper, green onion, cilantro, and garlic. In a screw-top jar, combine apricot nectar, oil, rice vinegar, soy sauce, and ginger. Cover and shake well. Pour over bean mixture; toss gently to coat. Cover and chill for 2 to 24 hours.

2. To serve, arrange spinach in a salad bowl. Top with black bean mixture.

Nutritional Info (Per serving):

Calories: 198, 

Saturated Fat: 1g, 

Sodium: 339mg, 

Dietary Fiber: 8g, 

Total Fat: 7g, 

Carbs: 31g, 

Cholesterol: 0mg, 

Protein: 9g

Exchanges: 

Vegetable: 1.5, 

Fruit: 0.5, 

Starch: 1, 

Lean Meat: 0.5, 

Fat: 1

Carb Choices: 1.5

CHICKEN-FRIED STEAK W/ SPICED GRAVY

Chicken-Fried Steak With Spiced Gravy

Prep Time: 20 mins

Cook Time: 20 mins

Total Time: 40 mins

Ingredients

• 1 pounds beef, lean top round steak, cut 1/2 inch thick* you could try a turkey patty here, to drop the fat value.
• cooking spray
• 1/4 cup(s) flour, all-purpose *in place of flour, you might consider using unflavored protein powder. adjust nutritional values accordingly
• 1 tablespoon cheese, Parmesan, grated
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon cumin, ground
• 1/4 teaspoon coriander, ground
• 1/8 teaspoon pepper, cayenne
• 1 egg white(s)
• 1/3 cup(s) buttermilk
• 1 cup(s) cereal, Cornflakes®, crushed*you could, in place, use crushed pork rinds here, adjust nutritional values accordingly.
• 1 tablespoon butter
• 3/4 cup(s) milk, fat-free
• 1 dash(es) nutmeg, ground
• 1 tablespoon flour, all-purpose
• 1/8 teaspoon salt

Preparation

Chicken-Fried Steak:
1. Preheat oven to 425°F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray; set aside.

2. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander, and pepper. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.

3. Dip steak pieces into flour mixture to coat. Dip into egg mixture. Coat with crushed cornflakes. Arrange coated steak pieces on prepared baking sheet. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once. Serve Spiced Gravy over steak pieces. Makes 4 servings.

Spiced Gravy:
In a small saucepan, melt  tablespoon butter over medium heat. Stir in 1 tablespoon all-purpose flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in 3/4 cup fat-free milk, 1/8 teaspoon salt, and a dash ground nutmeg. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Nutritional Info (Per serving):

Calories: 279, 

Saturated Fat: 3g, 

Sodium: 627mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 23g, 

Cholesterol: 75mg, 

Protein: 31g

Exchanges: 

Starch: 1.5, 

Lean Meat: 4, 

Fat: 0.5

Carb Choices: 1.5

Texas French Toast

Ingredients

• 3 large egg(s)
• 6 tablespoon milk, lowfat (1%)
• 1 vanilla extract, whole bean, pulp removed
• 1 teaspoon cinnamon, ground
• 4 slice(s) bread, white, thick-cut

Preparation

1. In a large bowl, whisk together the eggs, milk, vanilla bean, and cinnamon.
2. Spray a nonstick pan with cooking spray, and heat it over the stove on medium.
3. Dip the bread slices into the egg batter and place them in the pan. Cook one side until golden brown, then turn the slices over and cook the remaining side until golden brown.

Nutritional Info (Per serving):

Calories: 150, 

Saturated Fat: 2g, 

Sodium: 220mg, 

Dietary Fiber: 1g, 

Total Fat: 5g, 

Carbs: 17g, 

Sugars: 3g, 

Cholesterol: 161mg, 

Protein: 8g

Exchanges: 

Starch: 1, 

Lean Meat: 1, 

Fat: 0.5

Carb Choices: 1

CHERRY CHEESECAKE

Cherry Cheesecake

 

Even though this is a sugar free cheesecake, it is still very rich... so practice your three bite rule! A delicious dessert everyone will rave about.

Vegetable oil cooking spray
1 ½ cups Joseph’s sugar free Almond cookies
1 tablespoon butter, melted
Two, 8-ounce packages, Philadelphia Reduced Fat Cream Cheese
2⁄3 cup Splenda granular or Nature Sweet Crystals
1 teaspoon vanilla extract
¼ cup reduced fat sour cream
3 large eggs
One jar Smucker’s Sugar Free Cherry Preserves simmered with 10 ounce bag frozen pitted cherries and cooled to room temperature

Preheat oven to 300ºF. Lightly spray a deep-dish pie plate with vegetable cooking spray and place on baking sheet.

Pulse the cookies in the large bowl of a food processor until they are finely ground. Add butter and blend until moistened. Press crumb mixture onto bottom and up the sides of prepared pan. Chill crust while preparing the filling.

Mix cream cheese, Splenda, vanilla, and sour cream with electric mixer on medium speed until well blended. Add eggs, 1 at a time, mixing on low speed after each addition until well blended. Pour the filling into the crust.

Bake at 300°F for 45 to 50 minutes until center is just set. Cool on rack at room temperature.

Refrigerate 4 hours or overnight. Just before serving, spread cherry topping to within 1 inch of edges or spoon filling over each slice of cheesecake on serving plate.

Serves 12
per slice:
calories 163,
fat 12 gr,
carbs 8 gr,
protein 6gr

CARROT SNACKIN' CAKE

Carrot Snackin' Cake

 

Perfect Sunday afternoon snackin cake - simple and tasty.

2 large eggs
1/2 cup plain yogurt or reduced fat sour cream
2/3 cup Nature Sweet Crystals, sugar replacer (a BE product - click for info)
3/4 cup all purpose flour *use your favorite vanilla or unflavored protein powder here to boost the protein value. adjust nutritional values accordingly
3/4 cup almond flour (pulse blanched almonds into a sand texture if you cannot find almond flour in your grocery store)
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1 cup finely grated carrot

Preheat oven to 350 degrees.

Blend eggs, yogurt, and Nature Sweet in a small bowl until creamy; set aside. Combine all-purpose flour, almond flour, baking soda, salt, and cinnamon. Blend the egg mixture into the flour mixture until just combined - fold in the shredded carrot.

Turn into 8 inch round cake pan, and bake for 30 minutes or until toothpick inserted in center comes out clean.

Dust with Splenda just before serving. Or whip 8 ounces of light cream cheese with 1/2 cup Nature Sweet and a teaspoon vanilla to use as a frosting.

Cut into 9 squares.


Per serving:
Calories 110,
fat 4g,
carbs 14g (sugar 4g),
protein 5g

BROWNIES - SPLENDA VERSION

Brownies - Splenda version

 

This simple brownie recipe uses easy to find ingredients and tastes delicious. Give it a try.

The other version of this recipe turns out better using Nature Sweet, but I would like everyone to be able to make these; not just folks who have our Nature Sweet. I often bake this recipe in a loaf pan for thicker brownies.

1/2 cup butter
1/2 cup cocoa powder (Ghiradelli unsweetened cocoa is the best and available in many supermarkets)
2 large eggs
1 cup Splenda Granular
1/2 teaspoon vanilla
Pinch of salt
1/4 cup all purpose flour *add your favorite protein powder here to add a boost of protein. adjust nutritional values accordingly.
1/2 cup chopped walnuts or pecans - optional 

Preheat oven to 300 degrees.

Melt butter and cocoa in a small saucepan over low heat stirring until smooth - remove from heat to cool. Beat eggs in a medium bowl until thick and smooth, add Splenda, vanilla, and salt - stir in cooled chocolate mixture. Fold in flour and walnuts.

Pour into an 8 inch square pan that has been lightly sprayed with nonstick cooking spray. Bake 12 to 14 minutes or until firm but still slightly soft near center. Brownies are best when slightly under-baked. Cool before cutting into 2 inch squares.

Makes 16 brownies –
Calories 84,
fat 7g,
carbs 4.5g,
protein 2g

NO SUGAR BROWNIES

No Sugar Brownies

2 ounces unsweetened chocolate
1 stick, unsalted butter
2 large eggs
1 cup Whey Low or Nature Sweet sugar substitute (do not make these with Splenda - completely different sweetener properties)
1/2 cup all purpose flour* you could attempt to add your favorite chocolate flavored protein powder here for an additional protein boost with this, adjust nutritional values accordingly
1 cup chopped walnuts or pecanss

One 8-inch square baking pan, sprayed with vegetable cooking spray.
Preheat oven to 350 degrees. Warm the chocolate and butter over low heat until melted. Remove from heat to cool. In a large bowl, whisk the eggs and sugar replacer by hand until just combined. With a rubber spatula, fold in the chocolate mixture, and then the flour(or protein powder), and finally the nuts. Do not overmix.

Pour the batter into the prepared pan and bake until the brownies are slightly puffed and set, 25 to 30 minutes. DO NOT OVERBAKE - better a bit underbaked, than overbaked. Let cool in the pan. When completely cool, unmold and cut into 2-inch squares.

HINT FOR SUCCESS: Avoid overmixing the batter or the brownies will be cakey, not moist.

Makes sixteen, 2-inch brownies
Calories 143,
fat 12g,
carbs 12g,

protein 1g

Cauliflower Pizza Crust

Description

Use grated Cauliflower to make a low carb pizza crust!
This recipe really assumes you understand how to make a pizza. This is just a crust recipe - it's up to you to actually put toppings on it.
Taken from here.

Ingredients

Recipe includes base + 1 of the spice mixes

Recipe Base

• 1 cup cooked, grated cauliflower
• 1 egg
• 1 cup mozzarella cheese

Original Spice Mix

• 1/2tsp fennel
• 1 tsp oregano
• 2 tsp parsley

My Spice Mix #1

• 1/2 t onion powder
• 1/2 t garlic salt
• 1/4 t ground cumin
• 1/2 t cayenne pepper

Instructions

1. If using frozen cauliflower, cook in microwave using as little water as possible. If using fresh cauliflower, roast in oven at 350 for 30 minutes (This could probably be microwaved, as well, but I haven't tried it). Do NOT boil to cook - this adds entirely too much water.
2. Use a food processor or cheese grater to grate the cauliflower. Some variations of this recipe mention using a potato ricer, but it doesn't work so well.
3. Mix the grated cauliflower + cheese + egg. I added my spice mix into the base mix. You can also sprinkle it on top.
4. Bake at 450 degrees for 12-15 minutes (15-20+ minutes for double recipe)
5. Pull pizza out, let pizza crust cool to solidify a bit - not nessicary, but makes the crust more solid - this'll take ~20 minutes.
6. Add toppings and broil until the cheese is melted on top. This could also be baked, but that will take longer and potentially make the crust soggier.
7. Enjoy!

Notes

• Moisture is the enemy here. Too much moisture makes the recipe too flimsy. It's completely edible, it's just not as stiff as it could be.
• This recipe could just make breadsticks, or rolled thin and made into 'noodles' for lasagna or tortillas.
• I made this recipe with dehydrated cauliflower and it turned out quite nicely. I doubled the recipe and used 1/2 cup of dried cauliflower and 3 eggs instead of 2. I ended up putting about 2/3 cup of water in with the cauliflower.

serves 4- 6 for one recipe (10" pizza) not including toppings:

For 6, per serving:
calories: 73 calories
effective carbohydrates: 1.5
total carbohydrates: 2
fiber: 1
protein: 5 grams
fat: 4 grams

For 4, per serving:
calories: 108
effective carbohydrates: 2
total carbohydrates: 3
fiber: 1
protein: 7 grams
fat: 6 grams

BLUEBERRY STREUSEL CAKE

Blueberry Streusel Cake

 

This is a sugar free recipe but because it contains a cup of regular white flour it is not low in carbs. I cut my cake round into 16 pieces as a small piece is very filling.

3/4 cup Nature Sweet
½ stick butter, softened
1 egg
1/2 cup reduced fat sour cream, or Greek yogurt
3/4 cup all purpose flour *use your favorite unflavored or vanilla flavored protein powder, and bump up the protein values. adjust nutritional values accordingly.
3/4 cup almond flour
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1 cup frozen blueberries, do not defrost

Topping
1/3 cup Nature Sweet or Whey Low sugar replacer
1/3 cup all purpose flour
½ stick butter, softened
1/3 cup sliced almonds or pecans
1 teaspoon cinnamon

Spray a deep 8 inch round or square pan with Pam; preheat oven to 350 degrees.

Cream sugar and butter - add egg and sour cream, blending until smooth. In a small bowl combine flour, almond flour, baking powder and salt and add to egg mixture. Fold in frozen blueberries and spread batter in prepared pan. In the small bowl blend topping ingredients with fork until crumbly and well blended and arrange evenly on top of batter.

Bake for 25 to 30 minutes, until cake tests for doneness.

16 servings
Calories 127,
fat 12g,
carbs 8g,

protein 4g

BLUEBERRY RICOTTA MUFFINS

Blueberry Ricotta Muffins

 

Need a nutritious goodie to munch on? This is one fabulous sugar free muffin! Loaded with those gorgeous berries and fluffy-light, they are perfect with some melted butter and a cup of coffee.

1/4 cup butter, softened
1/2 cup Whey Low Granular
1 whole egg
1 egg white
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
1/2 cup ricotta cheese
3/4 cup flour
1/2 cup almond flour/meal
1/4 teaspoon salt
1 teaspoon baking powder
2 cups fresh or frozen blueberries
Whey low granular OR Splenda granular to sprinkle
*add a scoop or two of your favorite vanilla flavored protein powder and bump up the protein values for this recipe, adjust nutritional info as needed.

Preheat oven to 350 degrees. Grease 12 regular muffin cups and set aside.

In a large bowl cream the butter and sugar sub. Beat in whole egg, egg white, vanilla extract, almond extract, and ricotta cheese. In a small bowl mix the flour, almond flour, salt, and baking powder. Stir into the ricotta mixture just until moistened. Fold in 1 1/4 cup berries.

Fill muffin cups with batter. Press the remaining berries on the top of the batter and sprinkle with Splenda. Bake for 16 to 18 minutes or until golden on the edges and a tester comes out with moist crumbs. Makes 12 regular-sized muffins.

Per muffin:
151 Cal;
5 g Protein;
8 g Tot Fat;
11 g Carb;
3 g Sugar;
124 mg Sodium

BLUEBERRY ORANGE CUSTARD

Blueberry Orange Custard

 

This silky custard is studded with these blue jewels and speckled with the bright orange zest. You could use blackberries, raspberries, or diced fresh peaches or nectarines in this also. What a treat...and very pouch-friendly.

1 cup blueberries
1 tablespoon orange zest
4 eggs, beaten
Pinch of salt
2/3 cup Splenda
1 teaspoon vanilla extract
1/3 cup fat-free half & half
1 cup milk

Preheat oven to 325 degrees. Place six 4-ounce custard cups or ramekins in a large baking dish. Divide blueberries and orange zest among them and set aside.

In a large bowl whisk together the eggs, salt, Splenda, vanilla, half & half, and milk just until blended. Pour through a fine mesh sieve over the berries. (If you mix the preceding ingredients in a food processor or blender you don't have to strain.)

Fill baking dish with hot water halfway up the sides of the cups. Bake for 25-40 minutes or until set, but still jiggly in the middle or a sharp knife inserted in the center comes out clean. Remove from water bath to a wire rack and cool. Cover and chill. Makes six servings.

Per Serving:
104 Cal;
6 g Protein;
6 g Tot Fat;
7 g Carb;
1 g Fiber;
5 g Sugar;
99 mg Sodium