Cheesecake Extravaganza!

The holidays are in full swing, and if your house is anything like ours, it's full of all sorts of well meaning, edible gifts from family and friends - chocolate, squares, cake... the list goes on! I've put most of ours in the freezer, but it is admittedly tough to ignore their existence. So, when the holiday goodies are calling your name, try this delectable diversion as a very tasty, very satisfying, but very healthy alternative.

You won't believe this until you try it. Trust me on this! Cottage cheese and a blender... it's a miracle! These treats are high in protein, which leaves you feeling full much longer than a sugary Christmas cookie.

Note: even better than a blender is a Magic Bullet - it is the perfect size to make these recipes, and you can store the cups you blend in directly in the fridge or freezer. We got ours at Canadian Tire for about $40.

Thank you to Cara's Cravings for the inspiration!



PEANUT BUTTER 'CHEESECAKE'

Ingredients:

• 10 oz (280g) 1% cottage cheese (salt free if you can find it)
  
• 1.5 tbsp Kraft light smooth peanut butter
• 2 packets of Splenda (1g each)
  

Blend all above until smooth. Put it in the freezer for about 45mins until it is semi-solidified and takes on a cheesecake consistency.

Makes 2 servings. Per serving: 160 calories, 4g fat, 17g protein!



BLUEBERRY 'CHEESECAKE'

Ingredients:

• 1/3 c blueberries (frozen)
• 1/2 c (125g) 1% cottage cheese (salt free, if you can find it)
  
• 2 packets of Splenda (1g each)
  
• a dash of vanilla

Blend all above until smooth. Put it in the freezer for about a hour, until it is semi-solidified and takes on a cheesecake consistency.

Makes 1 serving: 100 cal, 1g fat, 14g protein.


PUMPKIN 'CHEESECAKE'

Ingredients:

• 6 oz (180 g) 1% cottage cheese (salt free, if you can find it)
  
• 1/4 c pumpking puree
• about 1/2 tsp pumpkin pie spice
• 2-3 packets of Splenda (1g each)
  

Blend all above until smooth. Put it in the freezer for about a hour, until it is semi-solidified and takes on a cheesecake consistency.

Makes 2 servings. Per serving: 75 cal, 1g fat, 11g protein.


Dr. Sue © 2009 www.drsue.ca drsuetalks@gmail.com

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Winter Root Vegetable Fries!

Carbohydrates are the part of a meal that it is too easy to eat too much of! A tasty, home baked bread disappears before you know it; a heaping pile of rice seems to dissolve under a stir fry sauce; pasta glides down so easily you hardly have to chew!

Consider a healthy, heaping serving of root vegetables as your carbohydrate at dinner time. Laden with vitamins, minerals, and fibre, these veggies fill you up in a healthy way, without providing a lot in the way of calories (though it should be noted that they are NOT FreeVeg - they must be counted as carbs).

Here is a delicious recipe from my wonderful cousins in Denmark, where root vegetables are a staple of the winter diet. This dish tastes like french fries, with a sweet twist from the beets that make it simply outstanding!!

Ingredients:

• 300g parsnips, peeled and cut into french fry shapes
  
• 500g red beets, peeled and cut into french fry shapes
• 400g carrots, peeled and cut into french fry shapes
• chili pepper flakes, garlic powder, thyme, pepper, and salt, to taste
• 2 tsp canola oil

Mix oil together with veggies in a large bowl. Spread over a baking sheet covered in tin foil. Sprinke spices over top. Place in 400F oven and bake for 45 minutes. Every 10-15 minutes, stir the veggies around to ensure they are baked evenly.

Serves 6, with 83 calories per serving!

Dr. Sue © 2009 www.drsue.ca drsuetalks@gmail.com

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Nouveau Quiche!

Here is a fantastic recipe from the gurus of Crazy Plates! I know lots of people who are not quiche fans, so when I make this I tend not to say the 'q' word until after they've tasted it - and I always get a look of surprise! It is crustless, which cuts out lots of empty calories. This recipe is super tasty and packed with protein - trust me on this and give it a try!

Ingredients:

• 3 cups sliced mushrooms


• 1 cup each diced onions and diced red bell pepper


• 2 cloves garlic, minced


• 1.5 cups egg whites


• 3/4 c evaporated 2% milk


• 1/4 c grated parmesan cheese


• 1/2 tsp dry mustard powder


• 1/4 tsp each salt and black pepper


• 8 oz canned, fresh, or frozen lump crabmeat (drain well)


• 3/4 c shredded, reduced fat sharp cheddar cheese (3 oz)


• 1/4 c chopped green onions

1. Spray a large saucepan with non stick spray. Add mushrooms, onions, red pepper, and garlic. Cook and stir over medium heat until veggies are tender, about 6-7 mins. Remove from heat and let cool slightly.

2. In a large bowl, whisk together egg whites, milk, parmesan, mustard powder, salt, and pepper. Stir in crabmeat, mushroom mixture, cheddar cheese, and green onions. Pour into a 9 inch deep-dish quiche pan or pie plate that has been sprayed with non stick spray.

3. Bake quiche at 350 F for 40-45 mins, until firm to touch. Let stand 10 miuntes before slicing.

Makes 6 servings. Per serving:

• 160 cal


• 5g fat


• 20.1g protein


• 9.5g carbohydrate


• 491 mg sodium

Dr. Sue © 2009 http://www.drsue.ca/ drsuetalks@gmail.com

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Lentil Dhal Nirvana!

Lentils are amazing little creations which, in my opinion, are not used often enough in the Western world. They are used quite extensively in many developing nations, particularly India, as a key source of protein. One hundred grams of lentils contains 26g of protein and 31g of fibre, making them an inexpensive source of both!

Admittedly, lentils are something I don't use enough of in my own cooking. I've had a bag of red ones staring me in the eye from my kitchen cupboard for the last few months, so I decided to do some experimenting, and I'd like to share a great success story I call Red Lentil Dhal Nirvana!!

Dhal is an indian dish that is quite spicy, but you can lighten up on the flavor if you feel it's too much. It is often made with a lot of oil, as I found while trekking through India last year - instead, try this oil-free recipe!!

It is traditionally served with naan bread and rice, but given that these are both high in carbs, I'd suggest picking a portion controlled serving of one of these, and add a heap of greens on your plate instead!!

Ingredients:
1 c dry red lentils
3 c water
1 can chopped tomatoes
1.5 onions, diced
4 cloves garlic
2-3 tbsp curry powder
1-2 tsp cumin
dry red chili flakes, to taste
4 packets of Splenda (1g each)
dash of salt
pepper to taste
Instructions:

1. Boil water, then add lentils. Boil for 1 minute, then reduce heat to a simmer, and cook until the lentils resemble a paste.

2. In a separate pan sprayed with non stick spray, add onions and garlic, and saute until soft.
Add can of tomatoes and all spices, and saute for another 3-5 minutes.

3. When lentils are paste-like, add the tomato mixture to the lentils, stir, and cook on low heat for another 10 minutes.

To alter the flavor, you can also try ginger (fresh or ground) and/or coriander.

Makes 4 servings.

Nutritional info per serving:
Calories: 250
Protein: 16g
Carbs: 37g
Fat: <1g


Enjoy - and - send me an email if you think of any interesting modifications to the recipe!


Dr. Sue © 2009 http://www.drsue.ca/ drsuetalks@gmail.com

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Bulgur Lovin'!

There are lots of interesting options for carbohydrate accompaniments to your meal besides rice, pasta, and potatoes out there, and one of my new found favorites is bulgur!

Bulgur is a cereal food made from several different wheat species, but most often from durum wheat. It is usually sold parboiled, dried and de-branned, but whole-grain, high-fiber bulgur can be found in natural food stores. Bulgur has a light, nutty flavor, and finds its home in many Turkish, Middle Eastern, Indian and Mediterranean dishes.

Here is my latest invention!

Ingredients:
1 cup bulgur (dry)
2 peppers, each of a different color (green, yellow, red, or orange), chopped
1/2 small onion, chopped
3 cloves garlic, crushed
one big handful of parsley, chopped
1-2 tbsp lemon juice (to taste)
1 tsp each cinammon and cumin
ground pepper and a touch of salt, to taste
3 packs of Splenda (1g each)

Cook the bulgur as per package directions, but using water only (don't use any oil, even if cooking instructions recommend it - you don't need it!). Put veggies in a bowl and add the bulgur. Add remaining ingredients, stir, and enjoy!

Makes 6 servings.
Calories per serving: 150!

Dr. Sue © 2009 www.drsue.ca drsuetalks@gmail.com

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Savory Spring Cherry Tomato Salad!

Here is a personal creation, modified from my good friend Linda's kitchen! Linda uses broccoli instead of asparagus - the choice is yours. Goes great with...well...just about anything! It's a perfect side salad for the first BBQs of the season. And being composed of nothing more than FreeVeg, it is barely worth counting... Read on!


Ingredients:
6 cups cherry tomatoes, halved
6 cups asparagus spears, cut into 1 inch pieces
1 bunch of green onions, sliced
2 tsp lemon juice (+ extra to taste)
pepper
dried chili flakes
2-3 packets of Splenda (1g)

Mix it up and enjoy! Add more lemon juice, pepper, and/or dried chili flakes to taste.

Nutritional Info: (per 2 cup serving; recipe as written makes 6 servings)
Only 55 calories per serving! I'm serious. :)
Calorie content is unchanged whether you use asparagus or broccoli - mix it up!
(Aaah, the beauty of the FreeVeg....)


Dr. Sue © 2009 drsuetalks@gmail.com

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Dr. Sue's Spicy Veg Mixer!

I just made this recipe up today, using some random vegetables that were on sale at the grocery store this week, and of which I therefore had a copious supply in the fridge. Turned out fantastic! It is easy, it’s refreshing... and it is very low calorie! Inspired by the traditional stir-fry, but without a drop of oil. Yes, it is absolutely possible to make a scrumptious stir-fry without oil – just put a bit of water in the bottom of the pot (you may have to repeat this every few minutes) and stir very often.

Ingredients:
· 1/2 lb (3 cups) white mushrooms, sliced
· 1lb (5 cups) broccoli florets, cut into bite sized pieces
· 2 medium red onions
· 3 large cloves garlic
· 1-2 tsp reduced salt soy sauce
· 1-2 tsp lemon juice
· 2 packets of Splenda (1g each)
· A sprinkle each of crushed chilis ground pepper
· 1 tbsp toasted sesame seeds

1. Over medium heat and with a bit of water in the bottom of the pan (no oil!), ‘saute’ the onion, garlic, and broccoli x2 minutes, then add the mushrooms, dried crushed chilis, pepper, Splenda, and 1tsp each lemon juice and soy sauce.

2. Continue to ‘saute’, stirring often, until broccoli is just a bit softened, but still quite firm. (Note: the less the broccoli is cooked, the longer it takes to consume and digest, meaning you will feel fuller and more satisfied from the vegetables, and will therefore want less other food that you may be serving along with this dish. A sneaky little portion control strategy!)

3. Taste and evaluate. Go ahead and add the second tsp of lemon juice and/or soy sauce as you like. Add even more lemon juice if you like the tang, but don’t go too overboard with the soy, as it is quite high in salt. Some like it hot – ramp up the flavour with your crushed chilis! Spice is another fabulous method of portion control... and possibly birth control if you don’t brush your teeth afterwards.

4. Sprinkle the sesame seeds on the top and serve. (Don’t ramp up the sesame seeds beyond the 1 tbsp – they are pure fat and add a lot of calories. Believe it: one tbsp of sesame seeds in this recipe contributes over 1/3 of the entire calorie count of this dish!) Toasting the sesame seeds brings out the taste, and enables you to need less for the same flavour.

Makes 4 big servings. It is OK to eat a big serving of this dish, because it is comprised almost entirely of Free Veg, and this will leave you with less room to eat other, more calorie-rich food at your meal!

Calories per serving: 110

mmmmmm.....

:) Dr. Sue © 2009 drsuetalks@gmail.com

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Grilled Chicken with Mango Curry Marinade

Mmm... this is one of my favorite recipes, concocted by Janet & Greta Podleski, and found in their fabulous cook book called Crazy Plates. These Canadian ladies have done a fabulous job putting together several cookbooks packed with healthy, delicious recipes! I have never made anything from Crazy Plates that didn't taste amazing! And the best part is that they list nutritional info for each one.

Ingredients:
4 boneless, skinless chicken breast halves
1/3 cup mango chutney
3 tbsp honey
2 tbsp lemon juice
1 tsbp reduced-sodium soy sauce
1 tsp curry powder
1/2 tsp ground cumin

Arrange chicken in a glass baking dish. Combine remaining ingredients in a small bowl and pour over chicken. Turn pieces to coat both sides wtih marinade. Cover and marinate in the fridge for 1 hour.
Prepare grill. Remove chiken from marinade and grill over medium-hot coals for about 5 minutes per side, until chicken is no longer pink. Baste often with leftover marinade. Seve immediately.

Nutritional info: per serving (makes 4 servings total):
263 cal, 2.6g fat, 0.5g saturated fat, 33.2g protein, 25.8g carbohydrate, 0.2g fiber, 82.2mg cholesterol, 802mg sodium

Dr. Sue

Got a recipe idea you'd like to share? Email it to drsuetalks@gmail.com

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