In a food processor or blender add:

4 cups of any of the following in any combination
- yogurt
- cottage cheese
- tofu (use only silken)
- light cream cheese
- 3 large eggs
- 1/4 cup splenda or honey
- 1 Tablespoon lemon juice
Optional:
- 1 or 2 Tablespoons cornstarch which will make your cake thicker.

Bake in 350 degree F oven for 45 – 60 minutes until the top puffs lightly all the way to the center.

Top with fresh berries, or berry topping. Enjoy.

Following is basic recipe that I use for a topping on cheesecake, fresh baked bread, crumble, french toast or just by itself with a spoon! Use your imagination and enjoy the result. This recipe is very quick and easy and tastes wonderful.

- 2 cups fresh or frozen blue berries
- 2 Tablespoons water
- 1/2 cup (or less) splenda

Bring to a boil and simmer for 2 minutes. Then combine:

- 1 Tablespoon water
- 1 Tablespoon cornstarch
- 1 Tablespoon lemon juice

Add to the hot blue berry mixture until thick (about 30 seconds) and remove from heat. If you want it thicker, just add more cornstarch and water.

Mix together and place in a shaker. Once you use it, you’ll never go back to salt.

1/2 tsp =
4 calories (0 from fat)
0 Total Fat
0 Sat Fat
1 mg sodium
1 g total carbs
0 dietary fibre
0 sugar
0 protein

From Jackie’s friend Ginette – thank you.

• 1/2 cup plain almonds
• 1/2 cup dates
• 1/2 cup pumpkin seeds (plain)
• 1/2 sunflower seeds (plain)
• 1/2 cup sesame seeds (plain)
• 2 Tablespoons ground flaxseed
• 2 Tablespoons nut butter (plain peanut butter or almond butter)
• 1 tsp. almond extract
• 1 tsp. vanilla
• 2 Tablespoons honey or less

Put all ingredients in food processor and blend until smooth.  Form balls and refridgerate.  You can roll them in unsweetened coconut or ground almonds.  These cookies will satisfy your sweet tooth, and are very filling.  Enjoy.

• 1 English Muffin (body wise whole wheat)
• 3 Tablespoons Egg Creations (or one whole egg)
• 1 light cheese slice (1/2 slice is enough)
• 1 tsp. calorie reduced mayo

Cook egg in a small circle.  Toast english muffin, top with cheese slice while the muffin is still hot so that it will melt.  Place cooked egg circle on top of cheese and top with any vegetables you like (tomato, peppers, onion, etc.)  A little spread of mayo on the muffin (or ketchup) and you have a wonderful healthy meal.

Calories: 215, Fat: 3.5, Carb, 27, Fibre: 4, Protein 16.

• 2 cups soy Fat Free Beverage (or skim milk)
• 1 Cup unsweetened apple sauce (if you are travelling, you can buy a baby food jar of apple sauce or experiment with different flavors i.e apple strawberry)
• 1/2 cup oatmeal or oat bran (or pouch of instant oatmeal)
• 1/2 tsp. cinnamon
• 1 Tablespoon honey (or less)

optional (choose any combination of the following):

• 2 Tablespoons fat free cottage cheese
• 2 Tablespoons yogurt (plain or vanilla)
• 1 tsp. ground flaxseed
• 1 tsp. psyllium seed husk
• 1 Tablespoon protein powder

Blend until smooth, let stand 5 minutes and add 1 cup ice cubes (if desired) and blend again.  Serves 2.  Thanks to Wendy Christie for this recipe.

per serving (without the extras): 250 calories, 8 g protein, 4 g total fat (1 g sat fat) 0 mg cholesterol, 48 g carbohydrate, 3 g fibre, 290 mg sodium, 250 mg potassium.

Quick alternative: baby food.  I just added apple/strawberry baby food to my regular muffin recipe and they were great.  Baby food doesn’t have any added sugar or salt – result a healthy quick food!  I have been adding pureed 5 bean blend to my muffin recipe and my grandaughter loves them.  A creative way to get vegetables and beans.  Experiment and have fun.

• 4 skinless, boneless chicken breast halves (sliced if desired)

Mix the following marinate, set aside 1 cup for salad and then marinate chicken 15 minutes in remainder:

• 1 can condensed cream of chicken soup (healthy request)
• 1/2 cup water
• 2 Tablespoon cider vinegar
• 2 Tablespoon lemon juice
• 2 tsp. worcestershire sauce
• 4 gloves garlic minced
• 1/2 tsp. pepper
• 3 Tablespoon grated Parmesan cheese (or less)

1. Grill or broil chicken 15 minutes until done, turning and brushing with marinate. 
2. Slice chicken (if you didn’t slice before cooking) and toss with salad (works really well with spinach salad).
3. Add 1 Tablespoon grated parmesan cheese, and 1/2 cup croutons if desired and then add remainder marinate dressing.
4. Serves 6

one serving: 205 calories, 4 g fat, 457 mg sodium, 16 g carbs, 23 g protein.

• 1/2 cup sunflower seeds
• 1/2 cup sesame seeds
• 1/3 cup honey (or less)
• 1/2 cup nut butter (no addititives)
• 1/2 cup unsweetened carob powder or unsweetened coaco
• 1/4 cup wheat bran or oat bran
• 1/4 cup unsweetened coconut

Add ingredients one at a time and blend until the mixture forms a ball.  Form into bite-sized balls ( you can roll in unsweetened coconut or sesame seeds)

If you don’t have a food processor, just mix all ingredients in a bowl until blended (if you are feeding these treats to toddlers, grind the seeds in a coffee grinder).

Variations:  pumpkin seeds, almonds, cashews, chopped dates, raisins, vanilla, cinnamon or just use your own imagination.

• 2 or 3 large sliced sweet potatoes
• 2 or 3 sliced shallots (or 1 onion sliced)
• 1/2 tsp. chili powder
• 1/2 tsp. paprika
• salt & pepper to taste (optional)
• 1 cup low sodium chicken broth
• 1/4 cup pure maple syrup

Top casserole with

• 3 Tablespoons chopped pecans

Cover dish.

Bake at 375 degrees F for approximately 20 minutes – remove cover, then bake an additional 10 minutes until potatoes are tender.

Stir fry until brown (or put in slow cooker):

• 1/2 kg beef sirloin, sliced
• 1 oinion chopped
• 1 clove garlic, chopped

Mix together the following then add to beef:

• zest of 1 orange (optional but will make a zester taste)
• 3/4 cup orange juice
• 2 Tablespoons soy sauce
• 1 Tablespoon cooking wine
• 1/2 tsp sugar (optional)
• 2 Tablespoons minced fresh ginger

Simmer, then add:

• 1 bunch broccoli, cut into small florets
• 1/3 cup water
• 1 red bell pepper, seeded and sliced
• 1/2 cup sliced scallion greens

Cover and steam, stirring occasionally until the water has evaporated and broccoli is tender.

Can be served over rice.  This is a great way to get a few extra vegetables into a meal, but if you don’t have them, you can also make this receipe without the vegetables or through in whatever you have on hand i.e. cabbage, broccoli slaw, celery, etc.)

Combine:

• 1 cup ketchup
• 1 medium onion, chopped
• 1/4 cup vinegar
• 1/4 cup molasses
• 2 Tablespoons Worchestershire sauce
• 2 gloves garlic minced
• 1/2 tsp. dry mustard
• pepper/salt

Pour over approximately 1 1/2 to 2 lb (3 – 4 kg) boneless beef roast.

Cook in oven several hours, or slow cooker until tender (baste) and enjoy.

Leftover beef is excellent for barbecued beef sandwitches, top with left over sauce.

• 2/3 cup whole liquid egg plus 6 T liquid egg whites (you can also use 6 whole eggs)
• 1/4 cup sugar (or splenda)

Whisk together in heavy sauce pan, then add:

• 2 cups milk (skim, 1%, or any combinations)

Cook over low heat – stirring constantly until thick (160 degrees F)

Remove from heat, then ADD:

• 2 cups milk
• 1/4 tsp. nutmeg (or to taste)

Cool and enjoy.

• 2 1/4 cups water
• 1/8 tsp. salt (optional)
• 1 1/2 cups Quinoa

Combine in saucepan and bring to a boil, then reduce heat to medium-low and simmer covered for about 20 minutes (without stirring) until liquid is absorbed and quinoa is tender.

In small frying pan – cook the following for 5 – 10 minutes stirring often until onion is softened.:

• 2 tsp. olive oil
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped onion (or shallots)

Add to quinoa, stir and cool.

Then add:

• 3/4 cup chopped fitted dates
• 1/2 cup light feta cheese
• 1/2 cup slivered almonds (toasted)
• 2 Tablespoons chopped fresh chives
• 2 Tablespoons chopped fresh parsley or flakes

DRESSING - In a small bowl mix together:

• 3 Tablespoons lemon juice
• 2 Tablespoons liquid honey
• 1 Tablespoon olive or canola oil
• salt/pepper

Drizzle over quinoa mixture and toss until coated.  Makes about 6 cups.

** Note:  I didn’t have feta cheese or celery and the salad was still fabulous – please give it a try!

1 cup (250 ml): 354 calories; 11.6 g Total fat (5.9 g Mono, 2.3 g Poly, 2.0 g Sat); 4 mg cholesterol; 55 g Carbohydrate; 6 g fibre; 11 g Protein, 318 mg Sodium.

Mix together:

• 1/4 cup seasoned rice vinegar (or any combinations of vinegars that you have on hand)
• 2 Tablespoons reduced-sodium soy sauce
• 2 Tablespoons cornstarch
• 2 Tablespoons apricot preserves (reduced or no-sugar)
• 2 – 4 cloves garlic, minced
• 2 teaspoons finely grated or minced ginger

Add to the chicken mixture bring to a boil, then reduce heat and add:

• vegetables (any combination of peppers, onion, mushrooms, broccoli, snow peas, water chestnuts, bok choy, carrots, scallions)

Simmer until vegetables are tender.  Great with the egg rolls and chicken fried rice recipes, also on shakeitup. Enjoy.

• 3/4 cup buttermilk (or 3/4 cup skim milk plus 1 T vinegar)
• 1 Tablespoon cornstarch
• 1/2 tsp. salt (optional)
• pinch of cayenne
• 1 large egg
• 1 Tablespoon lemon juice

Whisk 1/4 cup buttermilk, cornstarch, salt and cayenne in heavy skillet until smooth.

Mix in lightly beaten egg and remaining buttermilk.

Cook over medium heat and simmer, whisking until thick.

Remove from heat and add lemon juice. 

Variations:  To make Sauce Moutard, add 2 tsp. Dijon mustard.  For Sauce Maltaise, use 1 1/2 Tablespoons organge juice in place of the lemon juice.

Make ahead tip: cover and refrigerate for up to 2 days.  Reheat in microwave on high for 1 to 1/2 minutes, stirring once.

• Heat 1 Tablespoon olive oil in wok or skillet.
• Stir fry 1 lb chicken or turkey breast for 2 – 4 minutes until brown – then ADD:
• 2 medium carrots thinly sliced or baby carrots
• 1 medium onion, sliced
• 1 medium sweet pepper, cut in strips (or any combination of peppers)
• 1/4 cup minced gingerroot
• cook until vegetables are tender and chicken cooked

Combine and wisk together:

• 2 cups milk (I used canned fat free milk)
• 1 Tablespoon soy sauce
• 1 Tablespoon sugar (or splenda)
• 1/4 tsp. coconut extract (found in baking section of grocery stores)
• 1/4 tsp. hot pepper sauce (i.e. Tabasco sauce)
• grated rind of 1 lemon
• 2 Tablespoons cornstarch

Stir milk mixture into chicken (add 2 cups snow peas and water chestnuts – optional).  Stir and cook until thickened.  Season with salt and hot pepper sauce to taste.  This is a whole meal dish, but can be served with noodles or rice.  Top with fresh bean sprouts.

•  2 cups berries
• 1/2 cup spenda honey (or 1/2 tsp. stevia)

Bring to a boil, and simmer for 2 minutes, then in a seperate container combine:

• 2 Tablespoons cornstarch
• 2 tablespoons water
• 2 tsp. lemon juice

Add slowly to the berry mixture, and simmer for another 1 to 2 minutes until thick.  Pour in steralized jar and refridgerate.  This is so fast, easy and tasty.

 Marinate – combine:

• 1/4 cup fresh orange juice
• 3 tablespoons honey
• 2 Tablespoons fresh lemon juice
• 1 Tablespoon soy sauce
• 1 Tablespoon peeled and minced fresh garlic
• salt and freshly ground black pepper to taste

6 boneless, skinless chicken breast halves – rinsed and patted dry.

Marinate chicken in refrigerator for a minimun of 4 hours or overnight.

Grill chicken breasts over hot coals 4 to 5 minutes per side or until cooked through.  Serves 6.

Saute

• 1/4 cup scallions (or 1/2 onion) finely chopped,
• 1/2 cup chopped celery, 2 cloves of garlic,
• 3 chopped apples in 2 Tablespoon Olive Oil – until tender (or 1/2 cup apple sauce).  Let Cool.

Combine:

• 2 lbs (1kg) ground turkey breast
• 1 /2 tsp.  Black pepper
• 2 tsp. Tabasco (or less)
• 1 lemon, juice and grated zest
• 1/2 tsp. parsley, finely chopped
• 1/4 cup Major Grey’s chutney, pureed (you can find this product in the international section of major grocery stores)

Shape into approximately 8 burgers.  Refrigerate for 2 hours.

Grill each side for approximately 7 minutes until meat is thoroughly cooked.  Serve with Pear Chutney.

Pear Chutney

This pear chutney topping maybe the key to this great turkey burger, although I thought the burgers were great plain.

Preheat oven to 350  or heat large skillet. 

• 1 Pear, peeled and diced
• 1/2 tsp. cinnamon
• 1 1/2 cups Major Grey’s Chutney
• *optional 1/4 cup dried currants or raisins

Bake on parchment-lined cookie sheet for 10 minutes, or saute in skillet for 10 minutes until soft.  The first ingredient in the Major Grey’s Chutney is sugar, so be careful of your portion sizes.

Pour herb dressing**  or Poppyseed dressing over tomatoes, and top with chopped fresh parsley and oregano (or any other combination of spices) and chopped or whole garlic.

Grill in hot oven for 5 – 10 minutes (until heated through)

Let sit several minutes then sprinkle with Low Fat Parmesan Cheese and serve.

 **Herb Dressing

Combine:

• 3/4 cup vinegar (white, red wine, or balsamic or combination)
• 3/4 cup olive oil (or combination of olive oil and canola oil for a lighter dressing)
• 1/2 cup Splenda (or sugar or honey)
• 1/2 chopped onion
• 1 chopped clove of garlic
• any combination of herbs (I use fresh parsley and oregano because it grows well in my garden and tastes great)

Put in glass bottle and refridgerate.  Use this on the grilled tomatoes, marinated tomatoes, marinated brocilli or salad.

•  1/2 cup splenda (or sugar)
• 1 Tablespoon Cornstarch
• 1/4 tsp. pepper
• 1/2 tsp. salt *optional
• 2/3 cup vinegar

Microwave -high - 3 to 4 minutes -until thick - then add

• 1 can cut green beans, drained
• 1 can cut wax beans, drained
• 1 can red kidney beans (or soy beans) drained
• 1 onion sliced thinly

Stir well, cover.  Microwave – High – 6 minutes.  Let stand 10 minutes before serving.  Optional – sprinkle cooked pieces of turkey or chicken low sodium bacon on top.

• 1/2 lg can of tomatoes
• 1-2 cups spinach
• 1-2 cups broccoli
• basil
• oregano
• parsley
• pepper
• 2 haddock fillets
• 12-16 shrimp, cooked, shelled and deveined
• 1 cup cooked rice pasta(vermicelli ) or whatever pasta you like.

Put a tbsp of olive oil in a saucepan and add broccoli and cook about 1 min. Next add tomatoes and juice. Simmer while adding the spices.Meanwhile in a skillet cook the haddock in about 2 tbsp lemon. Sprinkle a little pepper on also…..Back to the saucepan. Now add the  shrimp and spinach and cook till wilted.

On a plate place a 1/2 cup of your pasta, top with some of the tomato mixture, then place a fillet on top(I cut mine in 2) and add a little more tomato mixture and enjoy !!!!

This makes 2 servings. If you don’t want carbs at supper, omit the pasta and eat the whole vegetable mixture… I did!!!!!

• 1 lb fresh broccoli, cut into bite size pieces ,cooked and drained
• 1-2 cups fresh spinach, cooked and drained
• 1 lb fresh or thawed frozen firm fish fillets. I used my favorite…haddock
• 1 can low fat Campbells or Healthy Request cream of broccoli soup
• 1/3 cup skim or 1% milk
• 1/4 cup(1oz)  low fat cheddar cheese, shredded
• 2 tbsp dry bread crumbs
• 1/4 tsp paprika

In a baking pan arrange broccoli and spinach. Place fish fillets in a single layer on top of the veggies. In a small bowl mix soup and milk and pour over the fish. Next sprinkle cheese over the soup mixture. In a separate bowl mix bread crumbs and paprika and sprinkle over the top.

Bake at 450* for 20 min or until fish flakes easily. I served this with sliced cucumbers and tomatoes!!!! I also sprinkled half with cumin cause this is a superspice and I thought it would be a good dish to try it on…and I was right…..Hope you like!!!!!

• 1 tsp Olive oil
• 1 tsp Water
• 1 lb baby or regular carrots, sliced
• 1 lb asparagus, trimmed and cut into thirds
• 1/4 water
• 2 tsp balsamic vinegar
• 1 1/2 tsp splenda
• 10-12 almonds, chopped

Put olive oil and water in a pan over med-high heat. Add carrots and cook, stirring for 3 mins. Add asparagus and 1/4 cup water and cook for 3-5 mins or until water evaporates. Add vinegar, sugar and almonds. Cook for about 2 minutes more…Enjoy !!!

I served these veggies with a grilled chicken breast, done with thai seasonings……..this meal was great. Hope you try it !!!!

•  cooked meat if desired (pork egg roll filling is great)
• 1 onion sliced
• 1 – 2 cups sprouts
• 1/2 Tablespoon lite soy sauce
• 1 tsp. garlic powder or 1 clove of crushed garlic
• 1 tsp. chinese spices *optional
• pepper to taste
• 1 tsp. parlsey
• 5 – 7 eggs

Mix eggs in large bowl, then add remaining ingredients. Cook like a pancake in large skillet, or just toss in wok until cooked. You could put the cooked foo young in hot oven to finish cooking if preferred.

Eat plain, or top with fat free brown gravy (the way they serve it in restaurants).

• 2 cups couscous
• 1 cup hot water

Mix these 2 till the water is absorbed, then add

• 1 can chick peas, drained
• 1 small can of corn, drained
• 1 red pepper, chopped
• 1/2 spanish onion, chopped
• 1 jalepeno pepper, chopped
• 1/2 cup cider vinegar
• 1/4 cup honey
• 1 tbsp cumin

Toss all the ingredients together and enjoy !! After I took my portion, I also added some chopped tomatoes and raw broccoli.

SAUCE:

• 1 Tablespoon olive oil (heat in skillet over medium heat)
• 1 onion, chopped (add to oil and cook 5 minutes) the add:
• 1 green pepper diced
• 1 – 2 fresh hot green chillies seeded and chopped (simmer 5 minutes) TIP: wear plastic gloves when handling hot chillie peppers.  Then add:
• 3 garlic cloves crushed
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 1 tsp. brown sugar twin or splenda, simmer for 2 minutes, then add:
• 1 lb. ripe tomatoes (peeled if you prefer) coarsely chopped
• juice of 1/2 lemon – Reduce heat and simmer 10 minutes.

Meanwhile: heat oven to 350 degrees F. 

FILLING:

Heat 1 Tablespoon olive oil in large skiller over low heat. Add:

• 2 large onions thinly sliced – cook until soft – then add:
• 1 lb. lean beef (or combined with 1/2 cup hydrated TVP) COOK until browned (ground turkey can also be used), then add:
• 1 Tablespoon ground cumin
• 1 – 2 tsp. cayenne pepper
• 1 tsp paprika
• salt & pepper if desired, then cook stirring constantly 5 minutes

To make enchiladas:

Warm 8 whole wheat corn tortillas in lightly nonstick skillet for 15 seconds on each side, dip in sauce, then top with some of the beef mixture, onions and grated cheese.  Roll tortillas and place seam-side down in prepared baking dish.  Top with remaining sauce and grated cheese and bake in preheated oven for 30 minutes.

TIP:  if you don’t want to eat the corn tortillas, spread meat mixture in prepared dish, top with onions and sauce (cheese optional).

Top with a dolop of fat free sour cream or plain yogurt and/or salsa.

• beef strips (approximately 1 lb.)
• 3 Tablespoons canola oil
• 3 Tablespoons shallots
• 3 Tablespoons crushed garlic
• 1 Tablespoon black bean paste
• 4 scallions or green onion cut in 1 ” pieces
• 1 Tablespoons ginger cut into long strips
• 2 cups green pepper (or broccoli or mixture or any vegetables)
• 1/2 cup low sodium chicken or beef stock
• 2 Tablespoons balsamic vinegar

Sear beef on both sides in cast-iron frying pan or wok.   Remove from pan and let beef rest for 5 minutes.

 In wok, add oil and stir-fry shallots, garlic, and bean sauce.  Reduce heat and cook, stirring for 2 – 3 minutes until fragrant.

Add scallions and ginger and stir-fry for an additional 2 minutes.  Add broccili or green pepper, stock and vinegar.  Cover, turn heat on high and cook for 2 minutes. 

Add beef back into the mixture, heat and serve.