Healthy Cherries Gracias Frozen Yogurt

I love Greek Yogurt, specifically plain Greek Yogurt.  It's rich in flavor and tastes so good with just an add-in or two.  I had quite a bit, forgetting I had already stocked up so I needed to do something with it.  I decided to try make Frozen Yogurt and this is what I came up with.

2 cups Frozen Dark Cherries
1/2 cup Apple Juice(not cocktail)
1/4 cup sugar(optional, you can also try your favorite non-calorie sweetener or honey)

1/2 cup each White & Dark Chocolate Chips, finely chopped
2 tsp. Vanilla Bean Paste
3 cups Plain Greek Yogurt

In a small saucepan combine cherries, apple juice, and sugar(optional).  Bring to a boil and then reduce to simmer on low for 20 minutes, stirring and smashing frequently until it is reduced about 1/2.  Let cool slightly and process in small food processor or blender until almost smooth.  You're just trying to make sure there are no large pieces of skin.  Allow to cool, refrigerate to speed this along.  In a large mixing bowl, combine yogurt, chocolate chips, vanilla, and cooled mixture.  Refrigerate for at least 1 hour to overnight.  Add to ice cream maker according to manufacturer directions.  Optional:  Add toasted slivered almonds, additional dark chocolate chunks, or brownie pieces the last 5 minutes of mixing ice cream.

Apple Cranberry Sauce

I read a description online of a gourmet shop with these ingredients, well, almost all of them.  Hers called for Allspice, I used Ginger instead.  I of course had no measurements, but I tried to keep track so I could replicate this again in case we liked it.  We REALLY liked it!  And it's a gorgeous color too.

I used a 20 qt. large stock pot I believe.

Granny Smith Apples(approx. 20 medium size)
Fuji Apples (8 large size)
4 limes, juiced(microwave for 30 seconds first)
2-4 cups water(depends on how thick you like it)
1 bag fresh cranberries


sugar(optional, I thought 3 cups was perfect)

1 Tbl. ground cinnamon
1 tsp. ground ginger
1 tsp. ground nutmeg
1 tsp. kosher salt

2-3 drops doTerra Wild Orange Essential Oil

Add 2 cups water and lime juice to large stock pot.  Peel, core, slice, and quarter or half apples.  Add the apples to the pot stirring often so that all of the apples are coated with the lime juice.  They cook down as you keep adding so you can add more than you think you will be able to fit.  If you need more water, add as necessary.  Rinse and pick through the bag of cranberries for any questionable berries and toss the gross ones.  When the pot is filled about half way, add the prepared cranberries.  Add remaining apples.  Stir and stir until all of the apples are tender and the berries are done popping.  Remove from heat and using a long handled immersion blender blend until smooth, or your desired consistency.  Bring back to a low rolling boil/simmer.  Add cinnamon, ginger, nutmeg, and salt and taste.  Add sugar if you desire to your liking.  Simmer for 5 more minutes.  Add doTerra Wild Orange Essential Oil and mix very well.

If you are canning:  Remove sterilized jars and fill one at a time while mixture is still slightly bubbling after the low rolling boil for 5 minutes.  Top with sealing disc and tighten with ring just until tightened.  Process in boiling water with rack for 25 minutes(I'm at 2,600 ft, so you'll have to check your elevation requirements).  Remove jars and set on towel to remain undisturbed for 24 hours.  Check the sealing discs though after 1-2 hours to verify all jars have been sealed by gently pushing down in center.  This yielded 7 1qt. jars.

If you are not canning, this would be great in the freezer as well.  Use this sauce as a yogurt mixin or topping for ice cream.  Or just plain like in my old book.

Pear, Carrot, & Ginger Muffins

Ingredients:
1 cup Egg Substitute or 4 Whole Large Eggs
1 cup Non-fat Vanilla Greek Yogurt(or plain)
1/3 cup Coconut Oil or Canola Oil
1 cup Brown Sugar
2 tbl. Gourmet Garden Ginger(or jarred)
1 Tbl. Vanilla

1 cup Whole Wheat Flour
2 cups All-Purpose Unbleached Flour
2 tsp. Baking Soda
2 tsp. Baking Powder
2 tsp. Cinnamon
1 tsp. Kosher Salt

3 medium size Pears, finely diced
2 cups Grated Carrot

Preheat oven to 350' and line 2 12 count cupcake pans with paper liners, or spray generously with non-stick spray.  Combine wet ingredients(first 6) in a medium bowl with wire whisk, set aside.  Combine dry ingredients(next 6) in a large bowl with another wire whisk.  Create a well in the center and add wet ingredients with large rubber spatula, just until mixed.  Add pears and carrots and combine gently.  Divide into 24 muffin liners and bake 18-23 minutes, until a toothpick comes out clean.  Serve warm with maple butter.

I love baking quick breads and muffins using the egg substitutes because they bake up higher and fluffier.  And the added benefits of being low or fat free and a much healthier choice.

Low Fat Orange Shrimp

Sorry, no picture.  I wasn't expecting to like it this much and didn't think to snap a shot.

4 oz. Raw Jumbo Shrimp, peeled & deveined(I used jumbo size)
2 envelopes True Orange(LINK)
2 Tbl. No Sugar Added Applesauce
1/2-1 tsp. Spicy Mustard(I used Southwestern Style)
1-2 cloves Crushed Garlic
Salt & Pepper

In a small bowl combine applesauce, mustard, and True Orange in a small bowl and set aside.  Heat small non-stick saute pan on medium heat.  Spray with non-stick spray.  Add shrimp to pan and season with salt & pepper.  "Fry" for 2 minutes, spray tops of shrimp with non-stick spray and turn them over to cook other side.  They should be pink and bright white.  Add garlic to center of pan and cook until heated through.  Turn heat off and add applesauce and orange mixture.  Stir until shrimp are well coated and serve over a salad, rice, noodles, or wrap in lettuce leaves.

Dana's Grape Salad

3-4 pkgs of red and green seedless grapes(just get a good mix of each)
8 oz cream cheese, softened (Fat-Free OK)
1 c. sour cream
1/2 c sugar
1 tsp. vanilla

Mix and enjoy!

Cauliflower Leek Soup

2 leeks
1 sweet yellow onion, diced
1 large head cauliflower, diced
Vegetable or chicken stock
Seasonings:  Fresh grated black pepper, white pepper, bay leaf, ground mustard, nutmeg(all to taste)

Discard any leek leaves that look questionable.  Slice leek lengthwise down the middle and then into half moons.  Place in fine sieve strainer that fits inside another bowl.  Cover with water and soak.  Rinse several times to remove all sand.  Pour all ingredients into large crockpot.  Add enough stock just to cover veggies.  Cover and cook on high 4 hours, turn to low another 2-3 hours.  Remove bay leaf.  Using an immersion(stick) blender puree until smooth, it helps if you use a potato masher first to break up large pieces.  Optional toppings:  bacon pieces, Parmesan cheese, shredded chicken, pumpkin seeds, a drizzle of flavored olive oil, etc....

Easy Refrigerator Pickles

12-15 small pickling cucumbers
2 cups cold water
1/3 cup white wine vinegar
1 Tbl. sugar
1 Tbl. kosher salt
1 tsp. whole black peppercorns
about 10 twists of fresh ground black pepper
2 cloves garlic, sliced

Scrub and rinse cucumbers.  Put cleaned cucumbers in a large ice bath(lots of ice) and let set for at least half an hour.  In a measuring cup add remaining ingredients except garlic and stir often to dissolve sugar and salt.  Remove cucumbers from ice bath, cut ends off and quarter lengthwise.  Put pickles in large gallon size ziploc type bag.  Add garlic and cold pickling mixture to bag.  Add fresh dill, jalapeno, citrus peels, or other flavor enhancers if you like. Refrigerate for 2 days before eating.  Will keep for 1 week after pickling is done.

I'm not a pickle fan, but I saw someone make some on t.v. and thought these looked easy enough and worth a try.  I'm SO glad I did!  What I did learn is that the ice bath is crucial to keeping the pickles snap crisp.  And they are!  I picked up these organic pickling cucumbers at our local farmers market.  

Spicy Peanut Shirataki Noodles (WW=4pts)

Ingredients:
4 oz. sliced, cooked boneless skinless chicken breast (130 cal./2 fat/0 fib.)
1 package Shirataki Noodles (40/1/4)
1 Tbl.  Better n' Butter Peanut Butter (50/2/2)
1 tsp. reduced sodium soy sauce (3/0/0)
1 tsp. Gourmet Garden Cilantro Blend(5/0/0)
1 tsp. minced garlic(use less if you're not a fan of garlic) (0)
a few drops each of sriracha sauce, sesame oil, and liquid Stevia(if you prefer it a little sweet) (approx. 10 cal)

Rinse noodles and squeeze out all liquid, set aside.  Spray a non-stick skillet with a light coat of non-stick spray and heat pan to medium heat.  Heat chicken breast slices in pan.  In a small bowl with a tiny wire whisk, combine the remaining ingredients.  Add a little water to bring the sauce up to 1/4-1/3 cup liquid.  Set sauce aside.  Add noodles to chicken and stir until noodles are heated through and "dry".  If you don't squeeze out all the liquid the noodles will taste gummy and feel slimey.  When noodles and chicken are heated through add sauce and mix well.  Let reduce a little until slightly thickened.  (238/5/6)=4 pts. on Weight Watchers.  Make without chicken(108/3/6) = 2 pts. (13 TOTAL carbs, 5 NET carbs)

Crockpot Roasted Butternut Squash Soup

1 large butternut squash, peeled and diced into 1" pieces
2 Tbl. olive oil
1 large yellow onion, diced
1 large or 2 small apples, peeled and diced(any kind, gala or fuji best)
1 qt. vegetable stock
1 rounded tsp. sea salt
1/4 tsp. each: black pepper, white pepper, nutmeg, cardamom, and cumin
pinch of red pepper flakes or more to taste
1 cup plain almond milk(or milk/cream)

Preheat oven to 425'. Spread diced butternut squash on large cookie sheet lined with non-stick foil. Drizzle olive oil over squash to coat, mix with hands if needed. Bake for 15-20 minutes, just until some pieces are starting to golden up around the edges and pieces are all sizzling. While baking add the diced onion and apple to crockpot. When squash is done add to crockpot. Sprinkle seasonings over the vegetable mixture. Pour vegetable stock over crockpot ingredients and just give it a gentle stir. Cook on LOW 6-8 hours. Just before ready to serve, blend mix with an immersion blender(stick/handheld blender). Pour in almond milk and mix well. Serve in a mug or bowl. Top with toasted coconut, croutons, grated parmesan cheese, and toasted pine nuts on the side and soft garlic breadsticks or rolls.

Guilt-LESS Chocolate Fix

This is my favorite fix for a generous single serving of chocolatey goodness.

Spray a mug or bowl with non-stick spray. Dump in 4 Tbl. Chocolate Cake Mix(any kind), 2 Tbl. diet soda(such as Diet Pepsi, Diet Dr. Pepper, Diet 7-up, etc...), and 1 tsp. mini chocolate chip morsels.

Mix it all together well. Microwave for 50-60 seconds and let sit for 1 minute. Top with a little frozen fat-free whipped topping if you like. This hits the spot!

Breakfast Crunch Wrap (WW=4 pts)

These are SO tasty and fill the "fast food" spot. Great with Boca Burgers too.


Ingredients:
1 Tbl. Reduced Fat Bacon Pieces
1/4 cup liquid egg whites or egg beaters
2 Tbl. Reduced Fat Sharp Cheddar Cheese, grated
Salt & Pepper to taste
Chili Flakes(optional)
1 La Tortilla 100 Calorie tortilla
3 Tortilla chips
Taco Sauce
Butter Flavor Non-Stick Spray


I use two different sized non-stick pans, they're non-stick, easy clean up. I found this little pan at a dept. store going out of business, perfect size for Sandwich Thins by Orowheat/Arnold. A must have! And a large flat pan for the large tortilla.


Spray the little pan with some non-stick spray and cover with the bacon pieces, a Tablespoon goes a long way. It covers the entire pan! This is also a good time to add anything additional like diced onion, peppers, or some spinach leaves, yum!


When the bacon pieces are heated through add the 1/4 cup egg whites(Egg Beaters are just fine, but I don't like them). Add salt and pepper and pepper flakes if you like. Stir with a small, skinny spatula until almost set.


Give the top a squirt of non-stick spray and flip. The bacon and butter spray brown up a bit.


Heat up the large sautee pan and spray lightly with non-stick spray. Top with the tortilla and dump 2 Tbl. Reduced Fat Sharp Cheddar Cheese in the center.


Top the cheese with the egg patty and hot sauce.


Place 3 tortilla chips over hot sauce. Begin folding in segments and press down.


Spray folded top with non-stick spray and flip, pressing down to help seal.


Flip back over after top is browned.


Serve with a nice portion of salsa, fat free sour cream if you like(be sure to count the points though). These would be great prepared the night before, warm in microwave in the morning and you can carry it with you in the morning to school or work.

Red Velvet Brownies with Cream Cheese Frosting(WW=2pts)

Updated 2/28/11:  I have not updated the points to see what they are for the PointsPlus program.  I'm going to play with this recipe anyways.  I'm not very fond of the artificial sweetener after taste since I've cut way back on them.  But please feel free to post your own findings!

 

Don't be intimidated by the surprise ingredient, I promise, you won't taste them! Red Kidney Beans. Yep, beans. I have made black bean brownies before, the first time was nasty, but like with a lot of substitution cooking, you need to play around. These not only looked pretty, but they tasted wonderful, even frozen. Makes 32 2pt. brownies.

1 can dark red kidney beans(3)
1 1lb. 2.3oz. box Brownie Mix(61)
2 Tbl. Cocoa Powder
1 1oz. bottle red food dye
water

Preheat oven to 350'. Spray bottom only of a 9x13" pan. Rinse and drain beans well. Rinse can. Return rinsed beans to can, fill can with water to within 1/2 inch of top of can. Pour into blender and blend WELL, and then blend again, really well! You shouldn't see any grains or skins. Blend dye in with bean mixture. Poor brownie mix and cocoa into large bowl and add bean and dye mixture and mix well. Poor baking pan and bake on bottom rack of oven for 24-26 minutes. Allow to cool completely and then flip onto a cutting board and freeze for about an hour. They will be flat, but shouldn't be dry. You can also substitute the beans and water for a can of pumpkin(2pts.). It won't change the point value but pumpkin tends to make fluffier brownies than the beans. You can also use a lower fat box of brownie mix and probably cut each brownie point down to 1.

Cream Cheese Frosting(0)

1 tub of fat free whipped cream(such as Cool-Whip)(7.5)
1 small 9oz. tub of fat free cream cheese(4.5)
1 small package sugar-free fat-free vanilla or cheesecake flavored pudding mix(2)
1 tsp. vanilla(0)
1/4 cup Splenda Granular(.5)
Beat the frosting ingredients well, until smooth consistency. Refrigerate for at least an hour. Entire recipe points value 15. Only use HALF of this to spread brownie bars with. Makes 64 servings, at 0 points each!

Spread HALF of the Cream Cheese Frosting mixture on brownies. Slice into 32 servings. 2 points each.

Double Sauce "Girlfredo" w/Chicken (WW=7.5pts.)

Check out Hungry Girl's version HERE. I found it a little too slimy and for only a point more you can double it. This is my version, with my added faves, bacon(1 more point) and chicken(a few more points).

The first time I tried these noodles, GAG! But there are a few steps I found out you HAVE to do. The noodles are pretty firm and stable, so don't worry about breaking them or crushing them, they can take a lot of handling. And creamy textures tend to taste better on them and have a better texture appeal.

1 package Shirataki Noodles(0)
1 Tbl. 50% Less Fat Bacon Pieces(1)
2 wedges Laughing Cow Cheese(2)
2 Tbl. Fat Free Sour Cream(0)
Salt & Pepper
Grilled Chicken(4.5)
Rinse noodles under water for several minutes, use your fingers to seperate really well. Squeeze out as much water as you can and spread on paper towels to absorb as much liquid as possible. In a medium-hot small sauce pan sprayed with non-stick spray(I'm in love with the butter flavored stuff on the shelf at Walmart, Great Value) spread noodles and bacon pieces. Stir to heat through for about a minute. Add in cheese, sour cream, and salt & pepper and mix well until all cheese is melted and noodles are evenly coated. Pour onto dinner plate and top with sliced grilled chicken. For the recipe above I split an 11 oz. boneless skinless chicken breast in half for 4.5 points to a 3 point full plate of noodles!!!! For 7.5 points, I got all of the above, and I really could have stopped eating half way, but it was SO good. Try adding any meat, leftover steak, shrimp, crab lumps, yummm!

(You can also do this in the microwave, cook on high 1 minute before adding cheese and sour cream.)

Breakfast Thin (WW=3.5 pts)

These are SO filling, you won't miss the fat at all!

1 Whole Wheat Sandwich Thin, Arnold or Orowheat(1)
1/8 cup Reduced Fat Shredded Cheddar Cheese, divided(1)
Dijonnaise Spread(0)
1 Tbl. Hormel 50% Less Fat Bacon Pieces(1)
1/4 cup Liquid Egg Whites(.5)
Open the Sandwich thin and spread bottom inside with about a teaspoon of Dijonnaise, sprinkle with half the cheese so it "sticks". Spray a small saucepan(I have a really small one, about 4" across, perfect for Egg McMuffins or 1 pancake) with non-stick butter spray and sprinkle with bacon pieces. When heated through add egg white. Stir slightly, you're making a patty, not scrambled eggs. Add salt & pepper if you like. Flip when bottom is set and top needs to be cooked. Top cooked through side with remaining cheese. Place on top of Dijonnaise & Cheese topped bottom when cooked through. Add top to sandwich and enjoy!

Cream of Chicken Soup(made from white bean flour)

This sounds strange, but if you're lactose intolerant, or just looking for something healthier to use, this is it. From foodstoragemadeeasy.net. Thanks Ladies!!!!

Cream of Chicken Condensed Soup Recipe:
• Grind: 4 T of any white bean (lima, navy, etc.) to make 5 T bean flour
• Combine: 5 T bean flour, 1 ¾ c. water , 4 t chicken bouillon into a saucepan
• Cook: On stovetop at medium temperature until thick and delicious (whisk frequently).The soup should cook in 3 minutes! (this may be longer if your grinder makes a very coarse flour).

Use this with cooked veggies and or meat for a complete meal. You can also add this to recipes calling for cream of chicken soup cans (I have found this replaces a can plus the water or milk in recipes).

The original post: http://foodstoragemadeeasy.net/2009/03/29/beans-the-magical-fruit/

Pesto

Did someone say pesto? If I could have one food to take with me to a deserted island, it would be pesto. I thought my last born must have been switched at birth because she won't touch the stuff, turns out, she just won't eat store bought pesto. Trust me, I've made her try them all. I wanted to make some homemade to go on top of salmon(my favorite way to cook fish) and so I came up with this. Less oily too.

1 bunch of basil washed, stems removed, and spun through salad spinner.
1 generous tsp. crushed garlic(from a jar is fine)
1/4 cup grated parmesan cheese
1/2 cup pinenuts
a few pinches of salt & pepper
1 packet of "True Lemon"
Olive Oil
Water

In a food processor, pulse basil, garlic, parmesan cheese, pinenuts, salt & pepper, and True Lemon until finely chopped. Turn processor on continuous and drizzle olive oil down shoot until it becomes more pasty, I use approx. 1/8-1/4 cup. Add water to thin down too until desired consistency. Stores in refrigerator for several days.

I added about a Tbl. of this to Hungry Girl's Fettucine Girlfredo instead of the parmesan her recipe calls for. Oh, this is my FAVORITE Mommy Favorite and Figure Friendly lunch. Add 2 tsp. of reduced fat bacon bits, and it's pure heaven.

Harvest Pie(WW-3pts.)

1 cup skim milk
1 pkg. (4 serv. size) sugar free fat free butterscotch instant pudding mix
2 cups Cool Whip Free
1/4 cup graham cracker crumbs
non-stick cooking spray
1 red delicious apple, chopped
1 golden delicious apple, chopped
2 Tbsp. chopped pecans
1/4 cup miniature marshmallows
1/4 cup fat free caramel topping

Preheat oven to 350 degrees. Spray a 9 inch pie plate with non-stick cooking spray. Sprinkle graham crackers into bottom of dish and pat down firmly to form crust. Bake in preheated for 5 minutes. Allow to cool completely. Pour milk into medium mixing bowl; add pudding mix and beat with a wire whisk until well blended, 1 to 2 minutes. Let stand for 1 to 2 minutes or until slightly thickened. Fold in Cool Whip Free and mix thoroughly. Pour into crust. Chill until firm, about 2 hours. Sprinkle with apples, pecans and marshmallows just before serving. Drizzle caramel topping over pie and serve. 8 Servings.

Nutrition Information:
161 Cal., 3 g. fat, 1.1 g. fiber

Fresh Herb Sauce(WW-0pts.)

1 bunch(es) watercress, tough stems removed, coarsely chopped or torn (about 2 cups)
3 tbsp parsley, fresh, leaves
1 medium scallion(s), chopped (about 2 Tbsp)
3 tbsp basil, fresh, leaves
1/2 cup(s) plain fat-free yogurt, Greek-style
1/2 tsp table salt

In bowl of a blender or food processor, place all ingredients and pulse until well combined. Pour into a bowl or plastic container and refrigerate until ready to use. Yields about 1/4 cup of sauce per serving.
Notes
This sauce will keep for up to 3 days, covered, in the refrigerator.

You can substitute any fresh herb for either the parsley or the basil. And consider swapping spinach for the watercress for a milder flavor. Or for a peppery flavor, use arugula instead of the watercress.

Corn & Bean Cilantro Salad

This is one of my favorites, because I feel full for hours, it's full of fiber, protein, and lots of healthy stuff, it's also low fat. I'll try to figure out the nutritional info later and get a picture. It's also something all of my kids will eat! To make it a bigger meal, try stretching with some rice, chicken, avocado, or egg, or even scooping up on chips.

1 pkg. Trader Joe's Frozen Roasted Corn(or any package of frozen corn)
2 cans of black beans rinsed and drained
2 cans of kidney beans rinsed and drained
2 cups of frozen peas
1 large red pepper diced
1 large sweet onion diced
1 bunch of fresh cilantro
2 jalapenos seeded and diced
white balsamic vinegar(regular works just fine too, this just has a lighter taste)
Extra Virgin Olive Oil
4 packets of Splenda(the yellow kind only)
2-3 fresh limes or 6 packets of True Lime
2 cloves of garlic, crushed
salt & pepper to taste(I use the McCormic grinders)

In an extra large bowl, mix together the corn, peas, both variety of beans, chopped red peppers, onion, crushed garlic, lime powder(or juice of several limes and lime zest), Splenda, salt & pepper, and about half of the cilantro leaves broken into small pieces. In a blender combine diced jalapenos, about a cup of cilantro leaves, 1/3 cup of EVOO, 1/3-1/2 cup of white balsamic vinegar. Blend until smooth. Pour over mix and combine well. Let sit for at least an hour to absorb the flavors.

Vegetable Egg Rolls(WW-1pt. each)

This recipe calls for 8 egg roll wrappers, but it's so much stuffing, I needed 16! I don't think this would change the point value though because the stuffing is all veggies. My entire family devoured these and did not miss the fried version.

1 head(s) Chinese cabbage, outer leaves removed, shredded
2 medium carrot(s), peeled and shredded
2 medium garlic clove(s), minced
2 medium scallion(s), white and green parts, chopped
1 tbsp ginger root, fresh, minced or 1/2 tsp dried
1 tbsp low-sodium soy sauce
2 tsp cornstarch
1 tsp sesame oil
8 average egg roll wrapper(s), about 1/2 oz each
4 spray(s) olive oil cooking spray, or enough to coat egg rolls

Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

Place cabbage in a microwavable dish and cover. Microwave on high until wilted, about 4 minutes; drain and transfer to a large bowl. Add carrots, garlic, scallions, ginger, soy sauce, cornstarch and oil; mix well.

Arrange egg roll wrappers on a clean, dry surface. Spoon cabbage mixture diagonally onto each wrapper. Fold over one corner to cover filling. Fold up both corners. Moisten edges of remaining flap with water and roll up wrapper jellyroll style until sealed. Transfer egg rolls to prepared baking sheet and coat with cooking spray.

Bake until golden brown, about 25 minutes. Serve hot.