Recipe - Strawberry Ricotta Cakes

STRAWBERRY RICOTTA CAKES

Reposted from nami-nami







I thought these looked really tasty and promising for adaptation to South Beach, as they are basically ricotta and egg, and there's not too much sugar in them, so switching to a substitute shouldn't make too much difference. Note: i haven't tried this yet.

Again, please let me know how it goes if you make it!

INGREDIENTS:
1-3/4 c. ricotta or milk curd cheese
3 Tbsp caster sugar
3 medium eggs, lightly beaten
1 tsp lemon zest
3 Tbsp ground almonds
@ 1 cup strawberries, coarsely chopped

To sprinkle:
superfine caster sugar
cinnamon

To serve:
strawberries and whipped cream

DIRECTIONS:
Mix milk curd, sugar, eggs, ground almonds, lemon zest and strawberries in a bowl.
Line 12 muffin tins with paper cups, divide the curd cheese mixture between the tins.
Sprinkle with fine sugar and cinnamon.
Bake at 180°C for about 40 minutes, until the cakes have risen and are lovely golden colour.
Serve warm or slightly cooled*, decorating the cakes with strawberries and whipped cream.

* It is not advisable to put these cakes in the fridge, as the curd cheese becomes somewhat grainy.

Update - Holiday weekend

The holiday weekend was definitely NOT GOOD for my eating patterns. First off, I was running around like a headless chicken, and not eating what or when I was supposed to. Second, I was drinking, which not only contains calories and carbs, but goes well with food, namely, bbq. Third, I made 2 desserts, neither of which was terribly unhealthy, but yes, I ate two desserts. AND since it was our house, guess who ended up with the leftovers.

Fourth, on Monday we went to see Pirates of the Caribbean. For once, we got there early, and had enough time to hit the dollar store before the movie (read: candy) and then hopped over to Bob Evans for a quick dinner (read: unbearably greasy) before the show (read: popcorn). Jeremiah threw up when we got home. I was jealous of him.

Yesterday I made up for it. Due to a supremely crappy day, I had no appetite. Which would have worked in my favor, except that I couldn't bring myself to cook the lovely dinner I had planned, so I had Chinese food (read: more grease).

And today? Another bad day (read: chocolate). But other than the chocolate, and a wee spoonful of berry sherbet after lunch, I've stayed with the Lean, frozen foods again today. They really aren't that bad. Either that or I am just extremely lazy.

So we'll not try right now to list all the crap I ate this weekend (though I may indeed come back later and do so) but instead, start with today:

Breakfast: coffee w/cream and sugar, 2 lean breakfast pockets
Lunch: 2 lean pockets, smidge o' sherbet
PM munchies: 1/2 Hershey's Extra Dark bar (UGH), 1/2 diet pepsi
Dinner: broiled salmon with sour cream/dill/horseradish sauce, wilted spinach, ???

Day 5 (and I missed a few posts)

Wednesday:
Breakfast - 2 Lean Pockets Ham, Egg & Cheese
Coffee with 1 t. sugar and 1 oz. cream
Lunch - Lean Cuisine Panini
1/2 Light yogurt with 3 sliced peaches in extra-light syrup
Dinner- omigod, I can't remember! Oh, that was the tilapia. Wait a minute.....

Thursday:
Breakfast - 2 Lean Pockets Ham, Egg & Cheese
Coffee with 1 t. sugar and 1 T. lite non-dairy creamer
Lunch: Salad w/crabmeat & lite honey-mustard dressing
Snack: 20 cashews
Dinner: Barilla plus pasta with onions, portobellos, tofu cubes, and shrimp in a very light garlic/slightly creamy sauce.
PMS indulgence - skinny cow no-sugar added ice cream sandwich - SO FREAKING GOOD.

Friday:
Breakfast - Lean Pocket Broccoli & Cheese
Coffee with 1 t. sugar and 1 T. lite non-dairy creamer
Lunch: Salad w/crabmeat & lite honey-mustard dressing

which I am going to go eat RIGHT NOW.

(to be updated later)

Recipe - 5 pt Trifle - DELICIOUS

My mom's neighbor, who leads a Weight Watchers group, made this trifle for a party I went to a few months ago. I think I'll make it this weekend.

Oh lordy, is it ever good. And only 5 pts for 1/6 of the recipe, which is a LOT.

ANGEL FOOD TRIFLE
makes 6 servings: 5 POINTS per serving *

The traditional English version of this dessert layers ladyfingers with jam, custard, and heavy cream, along with fruit. This lower-point version is made with a creamy ricotta-vanilla yogurt "custard" to cut calories while increasing calcium.

1 c. skim milk ricotta cheese **
2 c. sugar-free vanilla flavored yogurt ***
1/2 angel food cake, cut into 1" cubes
2 c. thawed frozen unsweetened berries ****
1/4 c. + 2 Tbsp whipped dessert topping *****

1. Mix together ricotta and yogurt in a blender or food processor until smooth.
2. Arrange half the cake cubes in the bottom of a medium-size glass bowl.
3. Top with 1 c. berries.
4. Top with 1-1/2 cups of cheese/yogurt mixture.
5. Top with layers of remaining cake cubes, 3/4 c. berries, and remaining cheese/yogurt mixture.
6. Decorate with remaining 1/4 c. berries.
7. Top each serving with 1 Tbsp. whipped cream.

* This is the original recipe, so points are based on these ingredients. Read below for her changes.

** Fat-free ricotta

*** sugar-free peach yogurt (or to match whichever fruit you use - see below)

**** lightest-syrup peaches, drained

***** Lowfat whipped topping

Abs Diet For Women

There was a piece on this on the Today show this morning. It sounded pretty interesting:

Re: Food

• 6 meals per day
• 12 "ABS DIET POWERfoods" must be staples of your diet
• Almonds and other nuts

  Beans and legumes

  Spinach and other green vegetables

• Dairy (fat-free or low-fat milk, yogurt, cheese)

  Instant oatmeal (unsweetened, unflavored)

  Eggs

  Turkey and other lean meats

• Peanut butter

  Olive oil

  Whole-grain breads and cereals

  Extra-protein (whey) powder

  Raspberries and other berries

• Drink an 8-ounce smoothie for breakfast, as a meal substitute, or as a snack before or after your workout.
• Stop counting calories
• Drink Lots of water
• For meal per week, forget the first five guidelines! "Have it, savor it, and then dig back in for another week."

They also have some interesting info on powerfoods, which I'm going to copy/paste here:

#1: Almonds and Other Nuts
Superpowers: builds muscle, fights cravings

Secret weapons: protein, monounsaturated fats, vitamin E, fiber, magnesium, folate (peanuts), phosphorus

Fights against: obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

Sidekicks: pumpkin seeds, sunflower seeds, avocados

Imposters: salted or smoked nuts

#2: Beans and Legumes
Superpowers: builds muscle, helps burn fat, regulates digestion

Secret weapons: fiber, protein, iron, folate

Fights against: obesity, colon cancer, heart disease, high blood pressure

Sidekicks: lentils, peas, bean dips, hummus, edamame

Imposters: refried beans, which are high in saturated fats; baked beans, which are high in sugar

#3: Spinach and Other Green Vegetables
Superpowers: neutralizes free radicals, which are molecules that accelerate the aging process

Secret weapons: vitamins including A, C, and K; folate; minerals including calcium and magnesium; fiber; beta-carotene

Fights against: cancer, heart disease, stroke, obesity, osteoporosis

Sidekicks: cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables like asparagus, peppers, and yellow beans

Imposters: none, as long as you don’t fry them or smother them in fatty cheeses

#4: Dairy (Fat-Free or Low-Fat Milk, Yogurt, Cheese, and Cottage Cheese)
Superpowers: builds strong bones, fires up weight loss

Secret weapons: calcium, vitamins A and B12, riboflavin, phosphorus, potassium

Fights against: osteoporosis, obesity, high blood pressure, cancer

Sidekicks: none

Imposters: whole milk, frozen yogurt

#5: Instant Oatmeal (Unsweetened, Unflavored)
Superpowers: boosts energy and sex drive, reduces cholesterol, maintains blood sugar levels

Secret weapons: complex carbohydrates and fiber

Fights against: heart disease, diabetes, colon cancer, obesity

Sidekicks: high-fiber cereals like All-Bran and Fiber One

Imposters: cereals with added sugar and high-fructose corn syrup

#6: Eggs
Superpowers: builds muscle, burns fat

Secret weapons: protein, vitamin B12, vitamin A

Fights against: obesity

Sidekicks: none

Imposters: none

#7: Turkey and Other Lean Meats (Lean Steak, Chicken, and Fish)
Superpowers: builds muscle, improves the immune system

Secret weapons: protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium

Fights against: obesity, various diseases

Sidekicks: shellfish, Canadian bacon

Imposters: sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib-eye

#8: Peanut Butter (All-Natural, Sugar-Free)
Superpowers: boosts testosterone, builds muscle, burns fat

Secret weapons: protein, monounsaturated fat, vitamin E, niacin, magnesium

Fights against: obesity, muscle loss, wrinkles, cardiovascular disease

Sidekicks: cashew and almond butters

Imposters: mass-produced sugary and trans fatty peanut butters

#9: Olive Oil
Superpowers: lowers cholesterol, boosts the immune system

Secret weapons: monounsaturated fat, vitamin E

Fights against: obesity, cancer, heart disease, high blood pressure

Sidekicks: canola oil, peanut oil, sesame oil

Imposters: vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

#10: Whole-Grain Breads and Cereals
Superpower: prevents your body from storing fat

Secret weapons: fiber, protein, thiamin, riboflavin, niacin, pyridoxine, vitamin E, magnesium, zinc, potassium, iron, calcium

Fights against: obesity, cancer, high blood pressure, heart disease

Sidekicks: brown rice, whole-wheat pretzels, whole-wheat pastas

Imposters: processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

#11: Extra-Protein (Whey) Powder
Superpowers: builds muscle, burns fat

Secret weapons: protein, cysteine, glutathione

Fights against: obesity

Sidekick: ricotta cheese

Imposter: soy protein

#12: Raspberries and Other Berries
Superpowers: protects your heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings

Secret weapons: antioxidants, fiber, vitamin C, tannins (cranberries)

Fights against: heart disease, cancer, obesity

Sidekicks: most other fruits, especially apples and grapefruit

Imposters: jellies, most of which eliminate fiber and add sugar

Re: Exercise

Apparently, exercise is optional for the first 2 weeks of the diet, I assume so you don't try to do/change too much and give up right away.

Focus on muscles and strength training, not just cardio.

It goes on to talk about circuit training and compound exercises, which I know little about.

Thoughts on the ABS Diet?

Day 2

Well, Day 1 went pretty well, although it seems really weird and not good to me to eat so many carbs. I definitely need to start fitting in some extra protein to keep me satisfied and balanced.

For those few readers keeping up, I went back and updated yesterday's entry this morning, so there's stuff that wasn't there yesterday.

Day 2 is going to look eerily familar:

DAY ONE:
Breakfast: 2 Lean Pockets (Bacon, Egg & Cheese)

Calories: 150	Calories from Fat: 40
Total Fat: 4.5 g	Total Fat % Daily Value*: 7%
Saturated Fat: 2 g	Saturated Fat % Daily Value*: 6%
Cholesterol: 40 mg	Cholesterol % Daily Value*: 13%
Sodium: 280 mg	Sodium % Daily Value*: 12%
Total Carbohydrate: 21 g	Total Carbohydrate % Daily Value*: 7%
Dietary Fiber: 2 g	Dietary Fiber % Daily Value*: 7%
Sugars: 2 g	Protein: 7 g
Vitamin A % Daily Value: 2%	Vitamin C % Daily Value: 0%
Calcium % Daily Value: 8%	Iron % Daily Value: 10%
Weight Watcher Value: 3	Diet Exchanges: 1 Starch, 1 Medium-Fat Meat

Times 2. I was hungry and those things are small! I'll get down to 1 shortly.

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Lunch:
Lean Cuisine Southwest-style Chicken Panini (I'm going to gently de-carb!)

Calories 280

Calories From Fat 70

Total Fat (g) 7 11% Saturated Fat (g) 3 15% Trans Fat 0 Polyunsaturated Fat (g) 1.5 Monounsaturated Fat (g) 1.5 Cholesterol (mg) 30 10% Sodium (mg) 730 30% Potassium (mg) 140 4% Total Carbohydrates (g) 32 11% Dietary Fiber (g) 3 13% Sugars (g) 3 Protein (g) 20

Vitamin A 15% Vitamin C 4% Calcium 30% Iron 15%

Diet Exchanges 2 Lean Meat,2 Starch

and
about 12 carrots w/FF ranch dressing

and


Sugar-Free Jello Cup
10 calories, no sugar







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DINNER: (homemade)
Broiled Tilapia
Mustard Greens
Roasted Butternut Squash
very small sweet potato w/cinnamon
small side salad with LF honey-mustard dressing and 1 T. queso fresco

Smart Ones brownie w/1 sliced strawberry



Exercise: will do 30 mins stationary bike @ lunch After lugging the bike back into the guest room [so I could watch Days while riding] I got on and realized, man. that bike sucks! It needs, like, a whole bottle of WD-40 and a facelift. I did stretches and yoga instead. Meh. Perhaps tomorrow I'll do some push-ups & crunches during lunch instead. Or (blasphemy!) skip Days and take the dog(s) for a walk. Parents are discussing getting a new bike but keeping it in the garage. Must convince Dad to keep it inside till Fall!)

Calories: 1422

grams cals %total Total: 1422 Fat: 55 491 36% Sat: 18 159 12% Poly: 8 68 5% Mono: 20 179 13% Carbs: 145 506 37% Fiber: 19 0 0% Protein: 90 360 27% Alcohol: 0 0 0%

Fat Carbs Protein Alcohol

Water: Bad so far Better

Where I went wrong: Eating J's leftover tilapia; caving to the chocolate craving (but at least in a semi-decent way!)

Positive Thought for the day: I'm feeling a little bit better physically and mentally already. I'm glad I started facing reality again. And I balance my fat/carb/protein pie chart almost completely into thirds.

New Diet - This should be interesting.

I fall off the wagon, I climb back on with renewed gusto. Then I fall off again, usually because I'm too (insert choice of word here: tired, broke, lazy, busy) to keep it up, so I end up falling for the easy, unhealthy, "fast food" option and then, after a day or two of being filled with carbs, fats, and the like, I lose all motivation to start again.

So....

this is by far not the best diet plan, but I'm going to see how it goes. Last night I went to the grocery store and picked up LOTS of Lean Pockets (breakfast and lunch varieties) and Lean Cuisines. I'll do my best to eat a healthy, homemade dinner, but if it's one of those days, instead of calling to order a cheesesteak, I'll microwave a Lean Cuisine instead. With the weather warming up, I'll be craving salads, so when we do go out to eat, or when I am so inclined to prepare one, I'll have a fabulous salad instead.

DAY ONE:
Breakfast: 2 Lean Pockets (Bacon, Egg & Cheese)

Calories: 150	Calories from Fat: 40
Total Fat: 4.5 g	Total Fat % Daily Value*: 7%
Saturated Fat: 2 g	Saturated Fat % Daily Value*: 6%
Cholesterol: 40 mg	Cholesterol % Daily Value*: 13%
Sodium: 280 mg	Sodium % Daily Value*: 12%
Total Carbohydrate: 21 g	Total Carbohydrate % Daily Value*: 7%
Dietary Fiber: 2 g	Dietary Fiber % Daily Value*: 7%
Sugars: 2 g	Protein: 7 g
Vitamin A % Daily Value: 2%	Vitamin C % Daily Value: 0%
Calcium % Daily Value: 8%	Iron % Daily Value: 10%
Weight Watcher Value: 3	Diet Exchanges: 1 Starch, 1 Medium-Fat Meat

Times 2. I was hungry and those things are small! I'll get down to 1 shortly.

**********************************************************************************
mid-morning snack: 1.5 T SmartBalance Omega-3 PB and 4 slices banana on 1 slice ww toast.
**********************************************************************************
Lunch:
Lean Cuisine Southwest-style Chicken Panini (I'm going to gently de-carb!)

Calories 280

Calories From Fat 70

Total Fat (g) 7 11% Saturated Fat (g) 3 15% Trans Fat 0 Polyunsaturated Fat (g) 1.5 Monounsaturated Fat (g) 1.5 Cholesterol (mg) 30 10% Sodium (mg) 730 30% Potassium (mg) 140 4% Total Carbohydrates (g) 32 11% Dietary Fiber (g) 3 13% Sugars (g) 3 Protein (g) 20

Vitamin A 15% Vitamin C 4% Calcium 30% Iron 15%

Diet Exchanges 2 Lean Meat,2 Starch

and


Sugar-Free Jello Cup
10 calories, no sugar







**********************************************************************************

DINNER: (homemade)
Broiled Tilapia
Mustard Greens
Roasted Butternut Squash

Duh. I forgot we had planned the tilapia for Wednesday (tonight) because we found some of Nieci's fabulous white chicken chili in the freezer and had defrosted it for last night. So we had that (I made it as lowfat as possible!) with fresh, homemade salsa, and homemade baked corn tortillas. Yum.

Also, stolen outright from a fellow dieter, something I need to start addressing daily:


Exercise: skipped yoga class but did 30 minutes yoga @ home, incl. some stretches that really helped my back.
Calories: ~ 1,350 - Good
Water: Average
Where I went wrong: not having a pm snack, I think, led to bad mood, led to not going to yoga.
Positive Thought for the day: I felt better after going home and doing my yoga by myself. It helped me combined Me-Me-ME time with stretching/moving time.

Beans, Beans, the musical fruit

You know how the rest of the song goes!

I'm hitting on lots of different kinds of beans and legumes today, not just the tootin' kind. Beans have lots of protein and are very versatile, making them a good source of protein/healthy carbs for dieters.

Re-posts from other yummy sites:

from KalynsKitchen.blogspot.com:

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, & Feta

(Makes 4-6 servings, recipe created by Kalyn)

1 lb. fresh green beans, preferably French green beans
1-2 cups sliced hearts of palm
3/4 cup kalamata olives, sliced in half
1 cup roasted red bell pepper from a jar, diced in pieces about 3/8 inch square
(could substitute sun dried tomatoes)
1/3 cup Feta cheese
fresh ground black pepper to taste

Dressing:
1 T balsamic vinegar
2 T fresh squeezed lemon juice
1/3 cup olive oil
1 tsp. lemon zest
1 T chopped fresh oregano (or use small amount dried oregano)
1 T chopped fresh basil (I would omit basil if I only had dried basil)

Trim ends from green beans. (I do this by gathering a handfull, then standing them up on the cutting board while holding loosely so the beans all line up, then trimming the end. Turn over and repeat with the other end.) Cut beans into pieces about 2 inches long.

Steam beans until they are barely tender-crisp. I steamed mine ten minutes in an electric vegetable steamer. On the stove top, it would take less time. I prefer the beans quite crisp.

While beans cook, combine balsamic vinegar, lemon juice, olive oil, lemon zest, chopped fresh oregano and chopped fresh basil in food processor. Process until herbs are very finely chopped and dressing is mixed well. (I did this in the small bowl chopper attachment of my immersion blender, which worked great.)

When beans are as tender as you'd like them, remove from steamer and plunge immediately into a bowl of ice water to stop the cooking. Remove beans to colander and let cool about and drain about 15 minutes. When beans are cool, combine with small amount of dressing and marinate 30 minutes, or longer if possible.

When ready to serve salad, combine marinated beans with sliced hearts of palm, olive halves, and chopped red pepper. Add as much dressing as needed to moisten salad and combine gently. (You will not need all the dressing.) Add feta cheese and stir 1-2 times to barely mix in feta. Grind over some black pepper and serve immediately. This will keep for several days in the refrigerator, but bring to room temperature before serving the leftovers.

South Beach Suggestions:
This salad is a perfect side dish for any phase of the South Beach Diet. It would taste great with Very Greek Grilled Chicken or Grilled Spicy Tuna. For phase two or three, add something like Georgette's Really Lemony Greek Pilafi.

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Spicy String Bean Saute from Cookinglight.com

2/3 pound green beans, trimmed
1/3 pound wax beans, trimmed
1 tablespoon olive oil
4 cups (1/3-inch-thick) vertically sliced Peruvian or other sweet onion (about 1 large)
2 garlic cloves, minced
3 tablespoons fresh lemon juice
1 teaspoon dried oregano
1/2 teaspoon crushed red pepper
1 tablespoon capers
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Preparation

Cook beans in boiling water 2 minutes or until crisp-tender; drain. Rinse under cold water; drain.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté 3 minutes or until onion begins to brown. Add garlic; sauté 1 minute. Add beans, juice, oregano, and red pepper; cook for 1 minute or until thoroughly heated. Remove from heat. Add capers, salt, and black pepper, tossing to coat.

Yield 6 servings (serving size: 1 cup)

CALORIES 73(30% from fat); FAT 2.4g (sat 0.3g,mono 1.7g,poly 0.2g); PROTEIN 1.7g; CHOLESTEROL 0.0mg; CALCIUM 52mg; SODIUM 209mg; FIBER 3.4g; IRON 0.7mg; CARBOHYDRATE 11.1g
Denise Boba, Bloomingdale, Illinois , Cooking Light, NOVEMBER 2005

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Bean Salad with Artichokes from Cookinglight.com

Salad:
1 cup chopped plum tomato
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
1/4 cup chopped fresh parsley
1 (19-ounce) can chickpeas (garbanzo beans), drained
1 (19-ounce) can red kidney beans, drained
1 (14-ounce) can quartered artichoke hearts, drained

Dressing:
1/4 cup (1 ounce) feta cheese, crumbled (lowfat is fine)
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 1/2 teaspoons spicy brown mustard
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 garlic clove, minced

Preparation

To prepare salad, combine first 7 ingredients in a large bowl.

To prepare the dressing, combine the cheese and remaining ingredients in a small bowl, stirring with a whisk. Pour dressing over salad; cover and chill for 1 hour.

6 servings (serving size: 1 1/3 cups salad)

CALORIES 294(15% from fat); FAT 4.9g (sat 1.1g,mono 2.1g,poly 0.7g); PROTEIN 14.1g; CHOLESTEROL 4mg; CALCIUM 75mg; SODIUM 404mg; FIBER 13.3g; IRON 2.9mg; CARBOHYDRATE 49.2g
Cooking Light, NOVEMBER 2001

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South Beach Diet Edamame Salad

Adapted from The South Beach Diet, by Arthur Agatston, M.D. (Rodale Press, 2003).

Edamame are vibrant, tasty green soybeans in the shells, and are readily available in most frozen sections of supermarkets and health food stores. This salad has a whopping 15 grams of protein to 18 grams of carbs - an unusual ratio. If edamame is not readily available, you can substitute chick peas.

1 bag (16 ounces) frozen shelled edamame (green soybeans)
1/4 cup seasoned rice vinegar
1 tablespoon vegetable oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 bunch radishes (8 ounces), cut in half and thinly sliced
1 cup loosely packed chopped fresh cilantro leaves

Toss the edamame, vinegar, oil, salt, pepper, radishes, and cilantro together in a large bowl.

Serve chilled or at room temperature.

Serves 4.

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South Beach Diet Cannellini Bean Salad

Prep time: 10 minutes

4 servings

Ingredients
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon minced red onion
3⁄4 teaspoon dried oregano
2 medium cucumbers, peeled, seeded, and diced
1 (15-ounce) can cannellini beans, rinsed and drained
1 red bell pepper, finely diced
Salt and freshly ground black pepper

Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, and bell pepper; toss to combine. Season with salt and pepper and serve.

180 calories
8 g fat
1 g saturated fat
7 g protein
22 g carbohydrate
5 g dietary fiber
80 mg sodium

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White Beans with Garlic & Arugula from Foodfit

Ingredients

1	cup	cannellini beans
3	cups	Basic Chicken Stock (see recipe), or low-sodium canned
1 1/2		carrots, cut into 1" pieces
1 1/2	stalks	celery, cut into 1" pieces
1	tablespoon	olive oil
3	tablespoons	chopped pancetta
3	cloves	garlic, chopped
		salt to taste
		freshly ground black pepper
3	cups	washed and stemmed arugula

Cook:50 minutes (cooking time)

1. Soak the cannellini beans in water overnight in the refrigerator.
2. Drain beans, put them in a pot and add the chicken stock, carrots, celery and enough water to cover the beans by an inch or so.
3. Bring to a simmer uncovered over medium-high heat. Do not boil. Skim foam that comes to the surface. (Do not add salt because it will prevent the beans from becoming tender.)
4. When the beans are tender, about 1 hour, remove from heat. Drain and discard the carrots and celery. Set beans aside. (The cannellini beans can be cooked ahead of time, covered and refrigerated up to 3 days.)
5. In a large skillet, heat olive oil over medium heat. Add the pancetta and cook for 2 minutes. Add the garlic and cook 1 minute more.
6. Add the beans, season with salt and pepper, and heat thoroughly.
7. Turn off the heat and gently fold in the arugula leaves. Serve warm or at room temperature.

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Black Bean Salad with Lime Cumin Dressing from Cookinglight.com

Salad:
1 cup thinly sliced celery
3/4 cup vertically sliced red onion
2 (15-ounce) cans black beans, rinsed and drained

Dressing:
1/4 cup fresh lime juice
1 tablespoon sugar
1 tablespoon olive oil
1/4 teaspoon ground cumin

To prepare salad, combine celery, onion, and black beans in a large bowl; toss well.

To prepare the dressing, combine the lime juice, sugar, oil, and cumin in a small bowl; stir mixture with a whisk until blended. Pour over bean mixture, tossing to coat.

Yield: 4 servings (serving size: about 1 cup)

CALORIES 245 (17% from fat); FAT 4.5g (sat 0.7g,mono 2.6g,poly 0.7g); PROTEIN 13.1g; CHOLESTEROL 0.0mg; CALCIUM 59mg; SODIUM 316mg; FIBER 6.9g; IRON 3.3mg; CARBOHYDRATE 41g

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Escarole with Bacon & White Beans from cookinglight.com

2 bacon slices, chopped
1 cup chopped onion
1 garlic clove, thinly sliced
6 cups chopped escarole (about 2 [8-ounce] heads)
1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained

Cook bacon in a large saucepan over medium heat until crisp. Remove bacon from pan with a slotted spoon, reserving 2 teaspoons drippings in pan; set bacon aside. Add onion to drippings in pan; cook 12 minutes or until golden brown, stirring occasionally. Add garlic; cook 2 minutes, stirring frequently. Add escarole, and cook for 2 minutes or until escarole wilts, stirring frequently. Add sugar, salt, pepper, and chicken broth; cook 15 minutes or until escarole is tender, stirring occasionally. Add beans; cook for 2 minutes or until thoroughly heated. Sprinkle with bacon.

Yield: 4 servings (serving size: about 1 cup)

CALORIES 123 (29% from fat); FAT 3.9g (sat 1.3g,mono 1.6g,poly 0.7g); PROTEIN 5.7g; CHOLESTEROL 6mg; CALCIUM 62mg; SODIUM 525mg; FIBER 5g; IRON 1.7mg; CARBOHYDRATE 16.3g
Cooking Light, JANUARY 2007

More "Salads"

Hot days, cool salads.


This one comes from Bon Appétit, April 2006, from Giada De Laurentiis:

ORZO WITH TOMATOES, FETA, AND GREEN ONIONS

• 1/4 cup red wine vinegar
• 2 tablespoons fresh lemon juice
• 1 teaspoon honey
• 1/2 cup olive oil
• 6 cups chicken broth
• 1 pound orzo (or riso)
• 2 cups red and yellow teardrop or grape tomatoes, halved
• 1 7-ounce package feta cheese, cut into 1/2-inch cubes (about 1 1/2 cups)
• 1 cup chopped fresh basil
• 1 cup chopped green onions
• 1/2 cup pine nuts, toasted

1. Whisk vinegar, lemon juice, and honey in small bowl.
   
2. Gradually whisk in oil.
   
3. Season vinaigrette with salt and pepper. (Can be made 2 days ahead. Cover and chill.)
4. Bring broth to boil in large heavy saucepan.
   
5. Stir in orzo, reduce heat to medium, cover partially, and boil until tender but still firm to bite, stirring occasionally. Drain.
   
6. Transfer to large wide bowl, tossing frequently until cool.
7. Mix tomatoes, feta, basil, and green onions into orzo.
   
8. Add vinaigrette; toss to coat. Season with salt and pepper. (Can be made 2 hours ahead. Let stand at room temperature.)
   
9. Add pine nuts; toss. Serve at room temperature.

Makes 8 servings.



and this one is from Vegetarian Times, and I suppose is not really a salad. Regardless,



Goat Cheese-Stuffed Zucchini Blossoms on Tomato Salad
(no photo for this one... yet.)
SERVES 4 -- Egg-free

Zucchini blossoms (squash flowers) are either male, which have stems, or female, which are attached to baby squash. Either will work for this recipe. If possible, use zucchini blossoms picked the same day you plan to use them. Store them in a tightly sealed plastic bag in the refrigerator until you are ready to cook.

• 4 oz. fresh, mild, soft goat cheese, at room temperature
• 2 Tbs. coarsely chopped fresh basil
• 2 Tbs. coarsely chopped fresh marjoram
• 8 large fresh zucchini blossoms
• 3 Tbs. extra virgin olive oil
• Salt to taste
• 2 cups vine-ripened cherry or other small tomatoes, halved or quartered, or two large vine-ripened tomatoes cut in bite-sized pieces

Directions:

1. Preheat oven to 350F. Lightly oil baking sheet or line with parchment paper, and set aside.
2. Mix cheese with half basil and half marjoram. Form into 8 balls of equal size.
3. Inspect blossoms for insects, and snap off pistils inside flowers with fingertips. Cut stems to about 1 inch. Put ball of cheese inside each blossom, and arrange on baking sheet. Brush blossoms with half the olive oil, and season lightly with salt.
4. Bake stuffed blossoms for 7 to 10 minutes, or until petals collapse onto cheese and sizzle slightly around the edges.
5. Meanwhile, toss tomato halves or slices with remaining olive oil, marjoram and basil. Season with salt.
6. To serve, arrange salad on four plates, and top with warm blossoms.

PER Serving: 190 CAL; 6 G PROT; 17 G TOTAL FAT ( 6 SAT. FAT) ; 4 G CARB.; 15 MG CHOL; 110 MG SOD.; 1 G FIBER;

I see salads in my future

Today for lunch I had a lovely chef salad with "homemade" balsamic vinaigrette and a small quesadilla made with a bit of reduced-fat shredded Mexican blend and some leftover calabacitas. Yum.

A few more salads which I am looking forward to trying soon:

Begged, Borrowed, and Stolen from Kalyn's Kitchen:


Sliced Tomato, Olive, and Goat Cheese Salad with Onion-Caper Vinaigrette

Balsamic Spinach Salad with Mushrooms, Onions, and Feta

TOMATO SALAD WITH QUINOA, FRESH CHILIES AND OREGANO OIL (borrowed from http://lucullian.blogspot.com)

Balsamic Spinach Salad with Gorgonzola and Hard-Boiled Eggs

This one is courtesy of the blog "Champaign Taste" and takes on of Kalyn's recipes a step further by adding artichoke hearts:

White Bean Salad with Tuna and Artichoke Hearts

Which brings me to tuna. After being raised and going 30 years eating the same tuna salad (mayo, celery, onion, tuna, and parsley), I just needed a new recipe. As are most of my best recipes, my new tuna recipe was inspired by what was in my cabinets and fridge. It went a little something like this:

Incredible Shrinking Violet's New Tuna Salad

• 1 can white tuna in water, drained
• 1/2 can chickpeas, mashed with fork
• chopped onion
• chopped red pepper
• chopped cucumber
• chopped kalamata olives
• chopped green olives
• minced garlic
• chopped roasted red peppers
• chopped tomatoes
• extra-virgin olive oil
• parsley
• salt & pepper
• paprika (because I put paprika in everything)
• cayenne pepper or hot sauce (if desired)
  

mix it all together, adding EVOO slowly until it reaches a bearable level of moistness. Eat on pita chips or on a bed of greens.

This is SO much better than yo' mama's standby recipe. For those who suggest making life easier by buying tuna packed in oil, I must point out that I like the "fresher" texture of tuna packed in water, and that I'd rather do it my way and add some quality EVOO than utilize the oil in the can, the origin of which I have no knowledge. But if you prefer and/or already have tuna packed in oil, more power to you!

Challenge: Panini

A friend who is getting ready to gear up for full-on diet and exercise regime recently posted about a divinely greasy and delightful panini she had just eaten in ;) preparation for the countdown.

From what I gather, it was super-greasy with olive oil, and had "spinach dip, mushrooms (the big ones), tomatoes, goat cheese."

I challenge myself to lighten up, and I challenge her to try my version and not love it.

1) Buy whole loaf of sourdough bread, so that you can slice it thinner than they surely did in this restaurant.
2) Spray outer sides of bread with olive oil spray, which will avoid pouring it on, which I am sure is what made it so greasy.
3) No spinach dip! That's just crazy-talk. Before making panini, saute the following in a non-stick pan: mushrooms, baby spinach, garlic, peppers and onions. And any other veggies you like. More veggies = more filling.
4) heat up goat cheese so that it is spreadable, or else mix it in with the above saute. This will let you use less of it. If you need more, dammit, use more. It's ok, because you're skipping the blasted spinach dip. Spread on bread. Add saute.
5) slice tomatoes (or, even better, sun-dried tomatoes [NOT in oil!]) on top of sauteed veggies. Add salt, pepper, and any other spices you like - I suggest a bit of cayenne or hot sauce.
6) Close panini and grill in George Foreman Grill. When it's done, blot with paper towels.

Do you accept my challenge?

Menu for 30 March 07

Breakfast:
coffee w/milk & sugar
Strawberry Cheesecake Yogurt (YUM!) with Low-fat granola sprinkled on top

Lunch:
leftover Chinese food... I know, I know.

Dinner?

Recipe - Wheat Berry and Tuna Salad

(Untested)

from AARP magazine (my parents' subscription - I swear!!!)

*Note: I really think this recipe calls for WAY too much salt. I've highlighted all the salt - make your own judgment.




Wheat Berry & Tuna Salad - makes 4 servings

1 c. wheat berries
1-1/2 tsp Dijon mustard
1-1/2 Tbsp white wine vinegar
salt (preferably sea salt)
freshly ground black pepper
pinch of hot pepper flakes
4-1/2 Tbsp extra-virgin olive oil, plus about 1 tsp more for drizzling over the greens
2 celery stalks, trimmed and diced
1 small onion, peeled and diced
1 bell pepper (red or green), trimmed, seeded and diced
1 medium-sized red apple, such as Fuji, Gala, or Pink Lady, cored and diced
2 6-oz. cans albacore tuna (water packed), drained
4 c. mixed salad greens, rinsed and drained
8 cherry tomatoes, halved
1 avocado, peeled, seeded, and diced
2 hard-cooked eggs, peeled and quartered

1. Bring a large pot of salted water to a boil. Add the wheat berries, lower the heat so the water simmers, and cook - stirring occasionally - until the berries are tender but not mushy, about 1 to 1-1/4 hours. Drain, rinse under cold water, drain again, and cool to room temperature. Transfer to a large work bowl.

2. Using a small bowl and whisk, stir together the mustard and vinegar. Add salt, pepper, and hot pepper flakes; stire, then slowly whisk in olive oil. Pour mixture over wheat berries and mix well.

3. Add celery, onion, bell pepper, apple, and tuna and stir together gently. Taste salad and add more salt and pepper as needed.

4. Put mixed greens at bottom of large serving bowl, or divide them among 4 plates. Season the greens with salt and pepper and drizzle with about 1 tsp. olive oil; toss. Spoon the salad over the greens and top with tomatoes, avocado, and eggs. Sprinkle lightly with salt & pepper, if desired. Serve immediately.

Cal 565
Protein 33g
Carbs 49g
Fiber 12g
Fat 28g
Cholesterol 142 mg
Sodium 1,034 mg

Menu for 29 March 07

blueberry yogurt with lowfat granola & 1/3 banana

coffee with milk & sugar
water
iced tea
tea

LC Veggie Pizza
homemade borscht

1 square chocolate
water
water
water

Dinner... oy vey
Spring roll
hot & sour soup
General Tso's chicken w/white rice
Roast Pork Lo Mein

late night:
Smart Ones cookie dough sundae

Tasty, Light Yogurt Pie

This pie is easy, healthy, and very very tasty.

Basic recipe for "key lime" version:

Dissolve:
Small box lime jello (Sugar-Free)
1/3 c. boiling water

Fold in:
2 1-cup light yogurts - lemon and/or lime (or 2 c. plain or vanilla yogurt is fine)
1 9-oz. Cool Whip Light

Pour into prepared graham cracker crumb (or your choice of) pie shell. Chill at least several hours or until set.

Variation:
Very Berry - Use strawberry jello, and 1-strawberry and 1-blueberry yogurt. Top with fresh berries.

Scrambled Tofu on a Spinach Nest

Scrambled Tofu on a Spinach Nest
courtesy of Stoneyfield Farm

Ingredients

1 small sweet onion, diced 4 small mushrooms, thinly sliced 1 1/2 teaspoons light or dark sesame oil Pinch of fine sea salt to taste Black pepper to taste 1/2 of a small package of soft or silken tofu 1/4 teaspoon turmeric 1 6oz cup fat free plain yogurt 1 cup baby spinach Topping: 1 teaspoon scallions, thinly chopped 1/2 teaspoon black sesame seeds or toasted sesame seeds for garnish

Directions

Drain the tofu completely. Using an iron skillet, heat 1 teaspoon of oil and saute the onions and mushrooms for 2- 4 minutes or until onions are translucent. Add tofu, turmeric, yogurt and salt to the onion mixture and scramble all ingredients for another 3 minutes. Remove from heat. In a separate skillet, heat 1/2 teaspoon of remaining oil and cook the spinach with salt and black pepper to taste for about 30 seconds to 1 minute. Create a bird's nest with the spinach on the plate and fill it with scrambled tofu. Garnish with sprinkled sesame seeds and chopped scallions.

Yields

1 serving

Garlicky cheese dip

GARLICKY CHEESE DIP

1 cup whole-milk cottage cheese
2 tablespoons sour cream
1 hard-boiled large egg, forced through a medium-mesh sieve
1 tablespoon chopped fresh chives
1 teaspoon finely chopped fresh dill
1/2 teaspoon finely chopped garlic
1/4 teaspoon salt
1/8 teaspooon black pepper
1/8 teaspoon ground cumin

Blend all ingredients in a food processor until smooth, then chill, covered.

Makes about 1 1/4 cups.

Gourmet
Last Touch

February 2006

Fun with Quinoa!

from this site:

Quinoa (pronounced Keen-wah) is an ancient food that is not yet well known in North America. It has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and revered it as sacred.
...
Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics.
...
Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. The seeds are similar in size to millet but are flat with a pointed oval shape and look like a cross between a sesame seed and millet. Quinoa has a delightful characteristic that is all it's own: as it cooks, the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy which creates and interesting texture combination and pleasant "crunch" when eating the grain. Quinoa has a fluffy consistency and a mild, delicate, slightly nutty flavor that borders on bland. The leaves of the Goosefoot (quinoa) plant are also edible and make a pleasant vegetable, like spinach. A quinoa leaf salad is generally more nutritious that most green salads.

Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking "suds" when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. In South America the saponin which is removed from the quinoa is used as detergent for washing clothes and as an antiseptic to promote healing of skin injuries.
...
The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a childs protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa would be a worthy addition to anyone's diet, supplying variety as well as good nutrition.
...

Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes. Dry roasting quinoa in a pan or in the oven, before cooking will give a toasted flavor, and it can be cooked in fruit juice to add character to the flavor for use as a breakfast cereal or in desserts. Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish. Quinoa flour is used in making pasta and a variety of baked goods such as pancakes, bread, muffins, and crackers. Quinoa seeds can be sprouted and eaten as raw, live food for snacks or in salads and sandwiches. To sprout the seeds, soak about 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse the seeds twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color. Another fascinating way of using quinoa is to "pop" the seeds in a dry skillet and eat them as a dry cereal.

Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months.

RECIPES:

Toasted Quinoa Salad

3/4 cup uncooked quinoa
1 cup diced carrots
1/2 cup chopped red bell pepper
1/4 cup minced parsley or cilantro
2 sliced green onions
juice of 1 lemon and 1 lime (or 1 - 2 tablespoons of each)
1-1/2 tablespoons tamari soy sauce
2 cloves minced or pressed garlic
1 teaspoon chili sauce (tobasco) (or use a pinch of cayenne, a few red pepper flakes, etc.)

Rinse quinoa and drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.

Mix carrot, red pepper, parsley and green onion in large bowl. Add cold quinoa and toss to combine, Whisk together lemon and lime juices, tamari, garlic and chili sauce. Pour over salad and combine well. Chill until serving time.

Quinoa Pilaf

1/2 C. carrots, diced
1/2 C. green onions, diced
1/4 C. celery, diced
1/4 C. green pepper, diced
1/4 C. red pepper, diced
6 C. Quinoa, cooked using basic recipe (using chicken stock instead of water)
1/4 C. butter substitute or olive oil
2 cloves garlic, crushed
1 C. almond slivers or pine nuts
1/4 tsp. oregano
salt to taste

Saute the vegetables in butter or oil until crisp; stir in oregano.
Add sauteed vegetables to cooked Quinoa and mix well.
Salt to taste.
Add almonds or pine nuts.

**Saute the nuts in with the veggies in order to bring out their flavor more.

Serves 6

Indian Spiced Quinoa
1 cup rinsed and drained quinoa
1 tsp. powdered ginger
1 tsp. ground turmeric
1 tsp. ground cumin
1 tsp. ground coriander
2 Tbs. olive oil
2 C. boiling water
Soy sauce to taste

Put oil in large saucepan and heat on medium heat. Add spices and saute' until slightly brown and fragrant, then add quinoa and saute' for a few minutes. Add 2 cups boiling water, cover and cook until tender and liquid is absorbed, about 15-20 minutes. Can add more boiling water if needed. Fluff with fork. Serve with soy sauce (optional) P2 and P3.
To prepare 1 lb. quinoa, increase spices to 2 1/2 tsp. each, increase oil to 4 tbs., and water to 4 1/3 cups.