Diet-Friendly Apple Pie Shake Recipe

Ingredients

2 cups vanilla fat free frozen yogurt

1 cup unsweetened applesauce

1/2 teaspoon apple pie spice (can substitute cinnamon)

1 cup skim milk

Directions

Put the mugs in freezer to chill. In blender, combine yogurt applesauce, apple pie spice. Add milk and blend just until mixed. Serve in chilled glasses.

Easy Quinoa Salad

Ingredients

1 cup of quinoa

1 cup soy yogurt

1 avocado – cut into 1-inch cubes

1 apple – cut into 1-inch cubes

2 tbsp nutritional yeast (optional)

2 tbsp olive oil (or other oil)

1 tbsp sea salt

1 tbsp curry powder

1 tsp ginger powder

1 tbsp white pepper

1 tsp dried dill

Directions

Rinse quinoa. Soak for 10 minutes then rinse again and add to 2 1?2 cups boiling water. Reduce heat and simmer for 10-15 minutes (until all the water is absorbed). Transfer the quinoa to a large bowl and mix in the rest of the ingredients. Serve immediately or refrigerate for up to 24 hours.

Make a Diet-Friendly Cheese Dip

Ingredients

1 cup cottage cheese, creamed

2 tablespoons lemon juice

2 tablespoons milk

2 tablespoons low fat salad dressing or mayonnaise

2 tablespoons green onions, chopped

1/4 cup parsley, coarsely chopped

1/2 teaspoon tarragon leaves

1 dash pepper

Directions

Mix ingredients in a blender, scraping sides of blender with a spatula or rubber spoon and as needed until mixture is smooth and creamy. Serve with fresh vegetables – carrots, celery, green pepper, turnips, etc.

Refreshing Peach Cucumber Salsa

Ingredients

2 cups diced peeled pitted ripe but firm peaches

1 cup diced unpeeled hothouse cucumber (English kind is best)

3/4 cup diced red bell pepper

1/3 cup chopped fresh cilantro

2 tablespoons fresh lime juice

2 tablespoons apricot preserves

1 teaspoon chopped canned chipotle chiles in adobo sauce.

Directions

Mix all ingredients in medium bowl. Season salsa to taste with salt and pepper. (Can be prepared 2 hours ahead. Cover and refrigerate. Stir to blend before serving.)

Apricot Smoothie

Ingredients

1 – 13 or 14 ounce can apricot halves, drained

1 – 12 ounce can apricot nectar

1 tablespoon honey

8 ounces plain yogurt

2 medium bananas

1 tablespoon lemon or lime juice

Directions

Place all of the above ingredients into blender and blend until smooth. Place in freezer and chill for 5 minutes and serve.

Slow Cooked Rump Roast

Ingredients

1/4 cup flour

1 teaspoon salt

1/4 teaspoon pepper

5 pound rump of beef

1 1/2 tablespoons olive oil

2 sweet onions, sliced

2 carrots, peeled and cubed

Herbs and other seasonings as desired (I like Tarragon)

1 cup liquid (1/2 wine and 12 beef broth)*

Other vegetables if desired (like potatoes or mushrooms)

Directions

Season the flour with the salt and pepper and pound the mixture into the meat. Brown meat on all sides in the hot oil. Add the onions, cover and cook over low heat 10 minutes. Add the carrots, herbs, seasonings and liquid. Cover tightly and simmer 3 1/2 – 5 hours, until meat is fork tender. Add desired vegetables during the last 20 or 30 minutes.

Carrot Soup Recipe

Ingredients

1 tablespoon vegetable oil

1 large onion, diced

3 cloves garlic, minced

4 large carrots, sliced

5 new potatoes, quartered

2 cups vegetable broth

2 teaspoons grated fresh ginger

1 teaspoon curry powder

salt and pepper to taste

Directions

Heat oil in a soup pot over medium heat. Add onion and garlic, and cook stirring often until onion is translucent. Add carrots and potatoes, and cook for just a few minutes to allow the carrots to sweat out some of their juices.

Pour the vegetable broth into the pot, and season with ginger, curry powder, salt and pepper. Bring to a boil, then reduce heat to low. Simmer for 15 to 20 minutes, until carrots are tender.

Puree soup in small batches using a food processor or blender, or if you have an immersion blender, it can be done in the soup pot. Reheat soup if necessary, and serve.

Easy Feta Cheese Dip Recipe

Ingredients

2 (8 ounce) packages fat free cream cheese, softened

1 (8 ounce) package regular or low fat feta cheese, crumbled

3 cloves garlic, peeled and minced

2 tablespoons chopped fresh dill

Directions

In a medium bowl, thoroughly blend cream cheese, feta cheese, garlic, and dill with an electric mixer. Cover the mixture, and refrigerate at least 4 hours. Best served with crackers or bread.

Peach Shake

Ingredients

1 cup frozen unsweetened peach slices

1 – 8 ounce container low-fat raspberry yogurt

1 tablespoon honey or granulated sugar

1/2 teaspoon vanilla extract

Directions

Put the mugs in freezer to chill. In a blender, combine peaches, yogurt and honey. Cover and blend until almost smooth. Add skim milk and vanilla. Cover and blend until smooth. Pour into chilled glasses and serve.

Whole Wheat Pancakes

Ingredients

1 cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 egg, lightly beaten

1 cup low-fat buttermilk

2 tbsp honey

Directions

Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.

In a small bowl, combine egg, buttermilk and honey.

Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.

Set a nonstick frying pan to medium-high heat. Drop batter by 1/4 cupfuls on to griddle or pan. Cook until the edges begin to dry and bubbles appear in the pancakes. Flip and cook for 1-2 minutes more.

(Makes 8 pancakes)