Healthy Recipes | WEIGHT SHAPES - Part 2


Diet and Health







TOAST SPREAD


TOAST SPREAD OR EASY CHEESECAKEY DESSERT FILLING

  • 1 cup low fat cottage cheese
  • 1/2 tsp vanilla extract
  • 4 packets fructose or about 3 tsp
  • small pinch of salt

Put all ingredients in a food processor with blade attachment and process until smooth. Makes 2 to 4 servings.

2 servings: 120 calories, 14 g protein per serving


CHOCOLATE TOFU CHEESCAKE


DECADENT CHOCOLATE TOFU CHEESCAKE

Crust

  • 1/2 package chocolate cookie wafers (5 oz)
  • 1/4 cup finely ground almonds
  • 3 tablespoons unsalted butter, melted
  • 2 tablespoons water
  • 1/4 cup sweetened, shredded coconut
  • to be completely dairy free, use margarine or better yet, a good nut oil instead of butter (optional)

Filling

  • 2 packages mori-nu organic lite extra firm silken tofu (24.6 oz)
  • 1 package ghiradelli double chocolate chocolate chips or your choice
  • 1 teaspoon vanilla
  • 1/2 teaspoon coffee extract
  • 1 1/2 tablespoons water
  • salt to taste (I use about 1/2 teaspoon)
  • if you would rather use espresso or strong coffee instead of extract, use about 5 teaspoons and omit the water and coffee extract (optional)

Preheat oven to 350 degrees F

Prepare Crust

In bowl of food processor combine cookies and almonds. Pulse until mixture is finely ground. Add melted butter and water. Pulse once or twice. Stir in coconut by hand. Pour crumb mixture into 9 inch pie pan. Using fingertips, press evenly into bottom and up sides of pan. Bake for 12 to 15 minutes, until crust hardens slightly.

Prepare Filling

In a microwaveable bowl, microwave chocolate chips until soft. Stir until its an evenly consistent melted mass. Scrape into food processor. Add tofu, pulse a few times. Pour in coffee, vanilla, and water. Add salt. Process until smooth. Pour into crust and refrigerate 2 hours or until firm.

Serve with a little whip cream, nonfat if you prefer, and a little fresh fruit if desired.

Serves 10, one serving is about 300 calories


ASIAN SOUP


FAST AS LIGHTING ASIAN SOUP

  • 2-4 14.5 oz. cans low sodium fat free chicken or veggie broth
  • 1 1lb bag defrosted Asian style frozen veggies (if you use one with noodles, add about 100 calories)
  • 2-6 tsps. gilroy farms stir fry seasoning, or jarred or fresh crushed garlic and ginger
  • 1tsp. sesame oil
  • 12-16 oz. cooked skinless boneless chicken, pork, seafood, and/or tofu
  • sri ratcha, or other hot sauce (optional)

Heat broth to boiling in microwave, or on stove. Put in stir fry seasoning or a mix of garlic and ginger to taste. Put in veggies, and cook until just barely done. Add chicken, and sesame oil, a bit of hot sauce if desired. Eat. If you serve some rice on the side (preferably brown rice,) or some whole grain crackers, this is a complete meal.

About 300 calories per serving, serves 4


CURRIED HALIBUT


CURRIED HALIBUT THAI STYLE

  • 1 can light coconut milk
  • 1 to 2 tablespoons “spice islands thai seasoning”, or equivalent
  • 2 to 4 cloves garlic, chopped or crushed or
  • 1 1/2 tablespoons ginger, grated or
  • 2 tablespoons gilroy farms stir fry seasoning (bottled garlic & ginger)
  • 1 tablespoon or more fresh lime juice
  • 2 to 4 4 to 6 oz. halibut fillets
  • 1 cup bottled clam juice
  • 1 tablespoon arrowroot powder
  • 3 tablespoons fresh basil, chopped
  • 1/2 tablespoon sugar
  • chopped fresh cilantro and green onion to taste
  • salt and pepper to taste

Combine 1st 5 ingredients. Put fish and coconut mix into a ziplock style bag seal, and refrigerate for 2 hours.

Mix clam juice with arrowroot and sugar. Set aside.

Pour fish marinade into a large skillet and heat to a simmer. Salt and pepper fish to taste, and add to pan. Cover and simmer for about 4 minutes, until the fish just starts to flake, and looks almost opaque. Be careful not to overcook! Transfer fish to a plate. Whisk in clam arrowroot mixture, and simmer until thickened. Add any juice that settled on the plate with the fish to the curry sauce. Add basil, green onion, and cilantro to sauce, and pour over the fish.

Serve immediately, or refrigerate and enjoy cold the next day.

4 oz. with 1/4 cup sauce: about 200 calories