Tag Archives: low fat

Forbidden Pudding

Forbidden Pudding

Black Rice is also known as Forbidden Rice. Black Rice Pudding is a common breakfast dish in many parts of Southeast Asia. Using coconut water instead of the traditional coconut milk greatly reduces the dessert’s fat and calorie content, while still adding big flavor. This dessert is a deliciously easy way to eat whole grains.

INGREDIENTS:
1 cup Black rice
3 1/4 cups Coconut water
1/8 tsp Sea salt

PREPARATION:
Place rice, coconut water and salt in a medium pot and bring to a boil. Cover pot with tight lid and reduce to simmer. Cook 40 minutes, or until most of the water is absorbed. Uncover pot, and increase heat so that rice remains at a simmer. Continue to cook, stirring occasionally, until pudding is thick and rice is tender (but still al dente), about another 10-15 minutes. Take pudding off heat and cool to warm or to room temperature; stir before serving.

Serves: 6


Chocolate Orange Fig Teff Pudding

clockwise, from top-left: Chocolate Orange Fig Teff Pudding with whipped cream and mint garnish; Teff whole grains; organic, dried Black Mission Figs

Chocolate Orange Fig Teff Pudding

Not only is this pudding delicious, it may be one of the healthiest desserts you have ever eaten!

I love the taste of fresh mint with this dessert, and so I usually include extra leaves on my serving. If you don’t agree with the mint/chocolate match, you can omit the mint garnish all together.

INGREDIENTS:
10 whole Figs, Black Mission, Organic, dried (about 1/2 cup)
3/4 cup Orange juice, fresh squeezed
1 1/4 cup  Water, plus 1/3 cup
1 cup Teff whole grains
3 tablespoons Cocoa powder (I used Droste Dutch Cocoa for this recipe)
1 teaspoon Vanilla extract
1 tablespoon Honey
1 teaspoon Orange zest
4 large Mint leaves, fresh (optional garnish)

PREPARATION:
Trim any hard stem tips off figs and cut into quarters. Place fig wedges in small bowl with 1/3 cup of water and let soak 30 minutes. Reserve soak water.

To a small pot add the orange juice and 1 1/4 cups water and put on medium high heat.  Whisk in the cocoa powder and vanilla until the cocoa powder is completely mixed in.  Bring to a boil, whisking occasionally. Whisk in the Teff, reduce heat to low, cover, and gently simmer the grains until liquid is absorbed, about 18-22 minutes. During cooking, occasionally whisk to make sure no grains stick to the bottom of the pot.

Remove grains from heat; let cool.  Put fig slices (without soak water) in food processor and finely chop. Add cooked grains, honey and orange zest to figs and process together until creamy; slowly pour in fig soak water while processing. Pudding should have smooth, creamy consistency. If too heavy, add some more water and continue processing until desired lightness is reached.

Serve immediately, or keep refrigerated until service.

Onion Dip

Onion Dip

Baked Taro Chips with Onion Dip on Radicchio

Very quick to assemble, and tastes much better than any processed, store-bought version.
Serve with chopped veggies or baked chips.

INGREDIENTS

1 cup Cottage cheese, nonfat

¼ cup Milk, nonfat

2 oz Cream cheese, nonfat

¼ cup Onion, white, chopped

½ tsp Garlic cloves, minced

1/8 tsp Onion powder

½ tb Vinegar, rice

1/12 tsp Pepper, white

¼ tsp + to taste Salt

to taste Black Pepper

1/8 tsp Paprika

as needed Olive oil

1 tb Chives, minced (optional)

PREPARATION:

In a food processor, combine cottage cheese milk, cream cheese, onion, garlic, powdered onion, rice vinegar, salt and pepper until smooth and creamy. Garnish with chives (optional). Keep refrigerated until ready to use.

YIELD: 8 servings

SERVING SIZE: 1/4 cup

CALORIES: 40

FAT: 0

Hawaiian Patter with Veggie Rolls, Baked Taro Chips with Onion Dip, Sweet Potato Curry Yogurt Salad


Veggie Quiche with Potato Crust

Veggie Quiche with Potato Crust

Veggie Quiche with Potato Crust

This dish is great for any brunch or lunch; serve it alongside a small salad of mixed greens. For a variation, substitute whatever veggies you enjoy in place of any or all of the ones suggested. It’s a great way to utilize any leftovers at the end of a week.

INGREDIENTS:

1/4 cup Sun-dried tomatoes

1/3 cup Water, warm

2 tsp Olive oil

1/2 medium Onion, peeled and chopped

1 clove Garlic, peeled and chopped

1 cup Asparagus, trimmed and chopped

1 cup Mushrooms, stems removed and sliced

1/2 cup Red Bell Pepper, seeded and minced

3/4 cup Artichoke hearts, sliced in eighths

1/8 cup Parsley, fresh, chopped

1 tb Basil, fresh, chopped

1/4 tsp Nutmeg, fresh grated

1/4 tsp Sea salt

1/8 tsp White pepper

1/8 tsp Chili flakes

2 medium Potatoes, red, washed and sliced very thin

1/3 cup Emmental Cheese, fresh grated

3 each Eggs, whole, large

5 each Eggs, large, whites only

1/2 cup Sour Cream, low-fat, organic

1 large Tomato, seeded and sliced thin

2 tb Asiago cheese, fresh grated

non-stick spray

PREPARATION:

Preheat oven to 375 degrees.

Pour water over the sun-dried tomatoes until fully covered, and allow to soak for about 30 minutes, or until they become soft and plump. Strain liquid off , reserving a 1/4 cup of the liquid and discard the rest. Coarsely chop the tomato.

Heat olive oil in a large saute pan. Add onions and garlic and saute on medium heat until onions are soft and translucent, about 5 minutes. Add asparagus, mushrooms, red pepper, artichoke hearts, parsley, basil, nutmeg, salt, chili flakes and white pepper and cook for another 3 minutes. Remove from heat.

Spray a 9-inch pie pan lightly with non-stick spray. Lay the potato slices on the bottom and sides of the pan, making sure to overlap them slightly and cover pan completely.

In a large bowl whisk together the whole eggs, egg whites  and water to combine.  Add the sun-dried tomatoes, Emmental cheese, sour cream, and whisk another 30 seconds.  Add the  sauteed vegetables and mix until everything is fully coated with the liquid egg mixture; pour into pie pan on top of arranged potato slices. Top quiche with the tomato slices; sprinkle tomato slices with the asiago cheese.

Bake quiche for one hour, or until very firm. Cover the top with aluminum foil after about 45 minutes, or once the top is browned. Rest quiche 10 minutes before slicing and serving.

YIELD: 8 SERVINGS


Spanish Rice

INGREDIENTS:
Great side dish for when you are in a healthy Latin mood.

1 ½ cups       Vegetable stock

1 tsp                Olive Oil

¼ cup              Celery stalk, chopped fine

¼ cup              Onion, chopped fine

¼ cup              Carrot, chopped fine

¾ cup              Tomato, chopped fine

1 tsp                Thyme, dried

2 tsp                Paprika

1/8 tsp             Cayenne pepper

¼ tsp               Salt

½ cup              Brown rice

¼ cup                Wild rice

PREPARATION:

Heat vegetable stock in a small pot. In a medium pot heat the olive oil on medium heat. Add celery, onion, and carrot and sauté for two minutes, stirring often. Add tomato and sauté two minutes more, still stirring. Add cayenne, paprika, salt, brown and wild rice and stir until rice is completely coated. Add hot vegetable stock, bring to a boil, then reduce heat, cover and simmer until all water is absorbed, about 45 minutes.

YIELD: 6 servings


Roasted Peppers with Quinoa and Corn Stuffing

INGREDIENTS:

1 cup               Tofu, extra firm, crumbled

1 tb                  Lemon juice

¾ tsp               Paprika

½ tsp               Cumin

¼ tsp               Black pepper

¼  tsp              Coriander powder

1/8 tsp             Chili powder

1 tb                  Thyme, fresh, chopped

½ tsp + ½ tsp   Olive oil

1/4 cup              White onion, small dice

1 clove             Garlic, minced

¼ cup              Quinoa grain, red

¼ cup              Quinoa grain, white

1 cup             Vegetable stock

2 tsp                Vinegar, white wine

¼ tsp               Salt, sea

½ cup              Corn kernels, fresh cut off the cob

¾ cup              Zucchini, small dice

¼ cup              Scallion, chopped

¼ cup              Parsley, fresh, chopped

1/8 cup             Basil, fresh, chopped

2 each              Pepper, yellow bell, large, halved lengthwise and seeded

2 each              Pepper, red bell, large, halved lengthwise and seeded

2 each              Plum tomato, small, sliced into thin rounds

8 tsp                Feta cheese, low fat, crumbled*

As needed        Cooking spray

PREPARATION:

In a small bowl, mix crumbled tofu with lemon juice, paprika, cumin, black pepper, coriander, chili powder and thyme; refrigerate for several hours so flavors meld.

Preheat oven to 325 degrees.

In small pot, heat vegetable stock. In a medium pot, sauté onion and garlic in ½ teaspoon olive oil until onion is softened. Add red and white quinoa and stir to coat grains. Add the hot vegetable stock and bring to a boil; reduce to simmer, cover and cook until stock is absorbed by quinoa, about 15 minutes.  Place quinoa into large mixing bowl; toss with white wine vinegar and salt.

In a sauté pan with ½ teaspoon oil sauté zucchini and scallion about a minute; add basil and parley and sauté about 1 minute more; remove from heat. Add the sautéed vegetables to the quinoa, along with the seasoned tofu, corn kernels, parsley and basil. Toss well to mix ingredients.

Stuff each pepper half with 1/8 of the stuffing mixture; top with a couple of tomato slices plus 1 teaspoon of feta cheese, then place on a sprayed baking sheet.  Cook in oven until pepper is roasted and cheese is melted, about 9-12 minutes.

Plating: Serve each person 1 red and 1 yellow stuffed pepper half on a small bed of baby arugula greens.

(*omit Feta Cheese if cooking Vegan)

YIELD: 4 servings