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Category: Condiments & Extras

Yogurt Cheese

Yogurt Cheese

1 quart plain non-fat yogurt
2 T. extra-virgin olive oil
Za’atar herb blend
Pita bread, cut into wedges, warmed

Line a sieve with cheesecloth. If the cheesecloth is loosely woven (most supermarket brands are), use a triple thickness. Pour the yogurt into the sieve, then gather the edges of the cheesecloth and tie into a bag. Hang the bag over the sink or over a bowl to catch the drippings. Let drain for 8 hours. Turn the soft, creamy cheese out onto a platter. Drizzle with olive oil, then sprinkle generously with za’atar. Serve with the warm pita bread wedges.

Yogurt Cheese & Spinach Dip

Yogurt Cheese & Spinach Dip

1 1/2 C. yogurt cheese
1 1/2 C. lowfat sour cream
2 cloves garlic, pressed
3 shallots, minced
3 scallions, green part only, minced
1-2 small carrots, grated
1 8-ounce can water chestnuts, drained and diced
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
Freshly ground black pepper to taste
Cayenne pepper or Tabasco to taste

Whisk together the yogurt-cheese and low-fat sour cream. Stir in the remaining ingredients. Cover and chill at least 2 hours before serving.

Per 1/4C. serving: 35 calories, less than 1 g fat

Wild Cranberry-Fruit Marinade

Wild Cranberry-Fruit Marinade

1/4 C. Apple cider vinegar
Handful Fresh Cranberries
2 T. Pineapple Juice
2 T. Orange Juice
2 tsp. Grated Horseradish
2 tsp. Fresh orange peel
Artificial Sweetener, to taste

Mix all ingredients in a food processor, add water if necessary for desired consistency, shake well.

Whole Berry Cranberry Sauce

Whole Berry Cranberry Sauce

1 12oz pack fresh cranberries (frozen or fresh), washed
1 Cup Water

Heat water to a boil. Add cranberries. Cook until cranberries “pop” their skins -takes about 5 minutes. This produces a very tart, liquidy sauce.

Cranberry-Mustard Sauce: Stir in two T. of ground mustard powder and 1oz of apple-cider vinegar to make a cranberry-mustard sauce for use with poultry

Sweetened Cranberry Sauce: Before adding cranberries, dissolve 4-5 packets of equal in the boiling water. With sweetener the sauce will gel if you cook it for 20-25 minutes and then chill it. It’s not quite as firm as commercial sauces that use sugar or corn syrup, but its not bad

Light White Sauce

Light White Sauce

1 T. Butter
1 T. Flour
1/8 tsp. Salt
Dash Pepper
3/4 C. Skim Milk

In small saucepan melt butter. Stir in flour, salt and pepper. Add milk all at once. Cook and stir until thickened and bubbly. Cook and stir one minute longer.

Entire Recipe (divide by your servings):
Calories: 200
Fat: 12.5g
Fiber: 0g

Almond Sauce: Cook as above, except add 1/4 C. Slivered Almonds with melted butter. Omit salt, and add 1 tsp. chicken bullion granules with the flour.

Cheese Sauce: Prepare as above, but omit salt. Over low heat, stir C. shredded cheese into cooked sauce. Continue stirring until melted.

Herb-Garlic Sauce: Cook 1 clove minced garlic in melted butter. Stir in 1/4 tsp. chosen herb with the flour (basil, caraway, oregano, celery seed, sage).

Lemon-Chive: Stir in snipped chives and grated lemon peel with the flour.

Parmesan Cheese: Omit salt. Stir in 1/4 C. Parmesan cheese into cooked sauce until melted.

Tzaziki Sauce

Tzaziki Sauce

1 1/2 C. yogurt cheese, with liquid reserved
1 T. minced garlic
2 T. lemon juice
3 T. chopped dill
Pepper to taste

In a bowl combine yogurt cheese, garlic, lemon juice and dill. Add pepper to taste. Depending on desired consistency, add reserved yogurt liquid. (Try on Greek dishes, or in Greek-style wrap.)

Tomato & Basil Sauté

Tomato & Basil Sauté

2 medium onions, sliced
6 large plum tomatoes (1 pound) cut into 3/4-inch dice
2 tsp. balsamic vinegar
1/4 tsp. ground black pepper
2 T. chopped fresh basil leaves

Heat nonstick 10-inch skillet over medium heat until hot. Add onions and cook, stirring occasionally, 10 minutes or until tender and golden. Add tomatoes, vinegar, and pepper and cook 1 minute. Stir in basil. Spoon sauté over broiled chops, chicken, or fish

Tequila Lime Marinade

Tequila Lime Marinade

1/4 C. Tequila
1 small onion, diced
1 small bunch chopped parsley (about 2T. Chopped)
1 tsp. red pepper flakes
1/8 C. Lime or lemon juice
1/2 tsp cracked pepper

Mix all ingredients and add meat to marinade. Allow to set at least 30m in refrigerator.

Tasty Chicken Marinade

Tasty Chicken Marinade

1/2 C. Balsamic vinegar
6 Fresh basil leaves, rolled up like a cigar and sliced into thin shreds
1/4 C. Fresh cilantro
1/4 C. fresh parsley (Italian kind)
1/8 tsp. black pepper
1 1/2 tsp. minced garlic
1/4 Onion chopped
Mrs. Dash or other salt-free blend of choice, to taste

Mix all ingredients in a blender or food processor. Liberally coat chicken with mixture and allow to rest in fridge for at least an hour before baking or grilling.

Salt Free Taco Seasoning Mix

Salt Free Taco Seasoning Mix

1 T. dehydrated onion
6 tsp. chili powder
5 tsp. paprika
4-1/2 tsp. cumin
3 tsp. onion powder
2-1/2 tsp. garlic powder
1/8 tsp. cayenne pepper

Combine ingredients and store in airtight container. To prepare, brown 1 lb beef, add 3 T. seasoning and 1/2 C. water. Simmer until water is absorbed.

Sweet & Tangy Shrimp Marinade

Sweet & Tangy Shrimp Marinade

1/2 cup Pineapple Juice
1/2 tsp. Dry Mustard
2 cloves of Garlic Minced
1-2 T. of Brown Sugar Twin or Splenda
1 tsp. Ginger
2 T. Balsamic Vinegar
2 T. Sherry or White Wine

Mix all ingredients and use as marinade on shrimp or fish.

Salt Free Spaghetti Sauce Seasoning Mix

Salt Free Spaghetti Sauce Seasoning Mix

1/2 C. Onion Flakes
1/2 C. Parsley Flakes
2 T. Dried Oregano
2 T. Sugar (or equvilent in Splenda)
1 T. Dried Basil
1 T. Dried Thyme
2 tsp. Black Pepper
2 tsp. Garlic Flakes
4 lg. Bay Leaves, crumbled

Place all ingredients in 1 point jar, cover tightly and shake well to mix. Store in a cool dry place for up to 2 months. Use 1/2 C. mix in average pot of spaghetti.

Rosemary-Garlic Rub

Rosemary-Garlic Rub

2 T. Chopped Fresh Rosemary
2 T. Plain Non-Fat Yogurt
1/2 tsp. Lemon Zest
1 T. Lemon Juice
1 tsp. minced fresh Thyme
3 Cloves Garlic, crushed

Combine all ingredients and store in refrigerator for up to three days.

Roasted Tomato and Garlic Sauce

Roasted Tomato and Garlic Sauce

1 C. chopped onion
25 garlic cloves, peeled (about 3 heads)
5 large red tomatoes, each cut into 8 wedges (about 3 pounds)
1/2 C. water
1 T. balsamic vinegar
Pepper to taste

Preheat oven to 450 degrees. Combine first 3 ingredients in a 13 x 9-inch baking dish and drizzle with olive oil. Bake at 450 degrees for 20 minutes. Combine tomato mixture and remaining ingredients in a large saucepan and bring to boil. Cook over high heat 10 minutes, stirring frequently. Place mixture in a blender or food processor and process until desired consistency. Can be served over pasta, fish or any recipe that calls for marinara sauce.

Roasted Red Pepper Sauce

Roasted Red Pepper Sauce

1 1/2 yellow onions
1/3 cup red wine
3 1/2 cups canned no sodium added chopped tomatoes, with juices
1 1/4 tsp. each dry basil and dry oregano
1 1/2 tsp. minced garlic
1 3/4 cups roasted red peppers

Wash the onions and roast whole in a 375F- 400F oven for 45- 50 minutes until quite soft. Once onions are cool enough to handle peel the outer skin and remove the root end. Quarter the onions and add to a heavy-bottomed stainless pot. Add the wine and cook off the alcohol, about 10 minutes. Add tomatoes, herbs, garlic and peppers. Simmer on medium heat for at least 45 minutes. Blend.

Quick Preserved Lemons

Quick Preserved Lemons

1 C. water
2 T. kosher salt
2 lemons, washed and quartered

Combine water and salt in a small saucepan; bring to a boil. Add lemons; cook 30 minutes or until liquid is reduced to 1/2 C. and lemon rind is tender. Remove from heat; cool to room temperature. Preserving lemons typically takes 4 to 6 weeks to acquire the right consistency and flavor. However, this quick method bypasses the lengthy preservation time and is a great substitute for the real thing. Use the rind to accent a variety of dishes, from seafood to vegetable stir-fries. Mash the pulp in a sauce or a stew, or use it to baste chicken or lamb. These can be made several days ahead and stored in the refrigerator for up to a week. To distribute the flavor, chop before adding to a dish.

Yield: 1/2 C.
Serving Size: 1 T.
Calories: 2
Fat: 0
Fiber: 1.2g

Roasted Garlic and Onion Jam

Roasted Garlic and Onion Jam

3 large Spanish onions
2 heads garlic – roasted
2 T. sugar
2 T. brown sugar
4 T. balsamic vinegar

Squeeze roasted garlic cloves unto a small plate. Set aside. Cut onions in half lengthwise; peel. Cut off ends; cut lengthwise into 1/4-inch thick pieces. Coat a 13 inch skillet with cooking spray, and set over medium heat. Add onions, and cover. Cook, stirring occasionally, until softened and translucent, about 15 minutes. Add sugars; recover. Cook, stirring occasionally, until onions are golden, 20 – 30 minutes. Add 1/4 C. water and stir. Cover and cook until dark brown, 20 -30 minutes. Add balsamic vinegar, roasted garlic cloves, and another 1/4 C. water. Continue cooking until liquid has been absorbed, about 10 minutes. Transfer to a bowl to cool. Store in an airtight container in the refrigerator for up to 1 week.

Roasted Garlic & Basil Sauce

Roasted Garlic & Basil Sauce

4 large garlic cloves
1 medium zucchini
3/4 cup packed fresh basil leaves
1/4 cup packed fresh flat-leafed parsley leaves
1/2 cup water
2 tsp. fresh lemon juice

Preheat oven to 425F. Wrap garlic cloves tightly in foil. Cut zucchini into 1/4-inch-thick slices and season with salt and pepper. Put foil-wrapped garlic and zucchini on a baking sheet and roast in middle of oven until garlic is tender and zucchini is pale golden, about 15 minutes. Unwrap garlic and cool. Have ready a bowl of ice water. In a saucepan of boiling water blanch basil and parsley 10 seconds and drain in a sieve. Refresh herbs in ice water to stop cooking and drain in sieve. Sauce ingredients may be prepared up to this point 1 day ahead and kept separately, covered and chilled. In a blender blend garlic, zucchini, herbs, water, and lemon juice until smooth, about 1 minute, and season with pepper.

Rice Milk

Rice Milk

4 cups hot/warm water
1 cup cooked rice
1 tsp vanilla

Place all ingredients in a blender until smooth. Let the milk set for about 30 minutes, then without shaking pour the milk into another container with lid, leaving most of the sediment in the first container. This makes about 4 – 4 1/2 cups. This will keep several days in the fridge.

Tangy Cocktail Sauce

Tangy Cocktail Sauce

1/2 C. no-salt-added tomato sauce
2 T. minced fresh chives
2 T. ketchup
2 T. chili sauce
1 T. fresh lemon juice
2 tsp. prepared horseradish
6 drops hot sauce (such as Tabasco)

Combine all ingredients in a small bowl; cover and chill at least 1 hour.

Yield: 1 C.
Serving size: 2 T.

Calories: 16
Fat: 0.0g
Fiber: 0.1g

Ranch Dressing

Ranch Dressing

3/4 C. light or non-fat mayonnaise
1/4 C. water
1 T. vinegar
1/3 C. minced celery w/leaves
2 T. chopped fresh parsley
1 T. grated onion
1 clove garlic, crushed or powdered
1/4 tsp. dried thyme
1/4 tsp. celery seed
1/8 tsp. freshly ground pepper

In a medium bowl, combine all ingredients. Cover and refrigerate until ready to use, up to 5 day

Soy-Sesame Dipping Sauce

Soy-Sesame Dipping Sauce

1/2 cup low-sodium soy sauce
1/4 cup rice vinegar
2 tablespoons minced fresh green onions
2 tablespoons fresh lemon juice
2 teaspoons dark sesame oil
4 large garlic cloves, minced

Combine all ingredients; stir well with a whisk. Cover; let stand at least 15 minutes before serving.

Yield: 1 cup
Serving size: 1 tablespoon

Calories: 12
Fat: 0.6g
Fiber: 0g

Quick Three Applesauce

Quick Three Applesauce

1/2 C. Water
3 medium, ripe, apples
1/4 tsp. cinnamon
1 packet Splenda *see bottom notes
Spritz lemon juice

Clean apples, slice in half and core. Cut apples into slices or chunks and place into a medium size stovetop pan. Add water. Bring to rapid boil and boil for 4 minutes while stirring constantly. Reduce heat to medium and stir frequently while apples continue to cook. Reduce heat to low and simmer for 8 to 10 minutes. Add in the sugar (or substitute) and cinnamon, stir for another minute. Cool in pan. Serve hot, warm or use in recipes calling for applesauce.

Note: Begin by using only one packet of sweetener. Some apples are sweeter than others and may not need much. Some may not need any sugar at all. You may want to test your apples before you add in the sugar or substitute sugar. Add a dash of lemon juice to the mix if you won’t be using sauce right away.

Spiced Pear Butter

Spiced Pear Butter

6 C. chopped peeled ripe pears (2 lb.)
1/2 C. apple juice
1 C. sugar
3/4 tsp. ground cinnamon
1/4 tsp. ground cardamom (optional)
1 tsp. vanilla extract

Combine pears and juice in a large saucepan or Dutch oven. Bring to a boil; cover, reduce heat, and simmer 45 minutes or until tender. Place pear mixture in a blender or food processor, and process until smooth. Combine puréed pear mixture, sugar, cinnamon, and cardamom (if desired) in pan; bring to a boil. Reduce heat; simmer, uncovered, 55 minutes or until mixture is thick, stirring frequently. Stir in vanilla. Cool. Store butter in an airtight container in refrigerator up to 2 months.

Yield: 1 3/4 C.
Serving size: 1 T.

Calories: 42
Fat: 0.1g
Fiber: 0.7g

Pineapple Salsa

Pineapple Salsa

1-1/2 C. diced pineapple (1/2″ pieces)
1 C. finely chopped red onion
1/3 C. finely chopped cilantro
2 T. rice wine vinegar
1 T. lime juice
1 T. water

Mix all ingredients together well, serve over chicken breasts

Cider-Rhubarb Sauce

Cider-Rhubarb Sauce

1/2 C. thinly sliced fresh or frozen rhubarb, thawed
2 T. apple cider
1 T. sugar

Combine all ingredients in a small saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes, stirring occasionally.

Yield: 1/4 C. (serving size: 1 T.)

Garden Brown Sauce

Garden Brown Sauce

2 T. olive oil
1 C. chopped onion
1 C. chopped carrot
1 C. chopped celery
1 C. sliced mushrooms
4 garlic cloves, halved
1/4 C. tomato paste
1/4 C. all-purpose flour
1 C. dry red wine
6 C. water
2 T. low-sodium soy sauce
2 tsp. black peppercorns
1 tsp. dried thyme
1/2 tsp. salt
3 bay leaves

Heat oil in a saucepan over medium-high heat. Add onion and carrot; saut 15 minutes or until lightly browned. Add celery, mushrooms, and garlic; cook 10 minutes. Add paste; saut 10 minutes or until browned. Add flour; cook 1 minute. Stir in wine, scraping pan to loosen browned bits. Add water and remaining ingredients. Bring to a boil; reduce heat, and simmer 45 minutes. Strain the mixture through a sieve into a bowl, reserving stock. Discard solids. Store in an airtight container for up to 1 week, or freeze for up to 3 months.

Yield: 4 C
Calories: 95
Fat: 5.3g
Fiber: 1g

Pico De Gallo

Pico De Gallo

3 Plum Tomatoes, coarsely chopped
1/2 Red Onion, finely chopped
4 Green Onions, chopped
2 jalapeños, seeded and chopped
6 Cloves Garlic, peeled and chopped
1 T. Parsley, chopped
2 T. Cilantro, chopped
1/4 C. Fresh Lime Juice
2 T. Lime Zest
Pepper

Mix all ingredients in a large bowl. Allow to rest in the refrigerator at least two hours before using, so flavors can mingle.

My Favorite Marinade

My Favorite Marinade

1/4 C. Oil
1/2 C. Wine Vinegar
2 T. Sugar
2 T. (Salt-Free) Catsup
1 T. Grated Onion
1 T. Worcestershire Sauce
1/2 tsp. Dry Mustard
1 Clove Garlic, minced
Dash Hot Pepper Sauce

Mix all ingredients in shallow dish and marinate chicken or beef in refrigerator, covered, for 6+ hours. Turn at least once while marinating.

Orange-Chipotle Sauce

Orange-Chipotle Sauce

2 tablespoons olive oil
1 cup chopped onion
1 cup chopped tomato
2 tablespoons minced garlic(about 6 cloves)
2 tablespoons chopped drained canned chipotle chile in adobo sauce
2 cups fresh orange juice (about 4 oranges)
1 cup white vinegar
1/2 cup ketchup
1/4 cup packed brown sugar
1/4 cup molasses
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup fresh lime juice
1/2 cup chopped fresh cilantro

Heat oil in a large nonstick skillet over medium-high heat. Add onion; saut for 10 minutes or until browned, stirring frequently. Add tomato, garlic, and chile; cook 3 minutes. Add orange juice and vinegar; bring to a boil. Reduce heat; simmer until reduced to 1 1/3 cups (about 30 minutes). Stir in the ketchup, sugar, molasses, salt, and pepper; cook 5 minutes. Place mixture in a food processor; process until smooth. Stir in lime juice and cilantro.

Yield: 2 cups
Serving Size: 1 T.
Calories: 36

Mock Whipped Cream

Mock Whipped Cream

1/2 C. Skim Milk
1/2 C. Nonfat Dry Milk Powder
1/8 tsp Cream of Tartar
4 tsp. Lemon Juice
2 tsp. Sugar
1/2 tsp. Vanilla

Place skim milk in small metal bowl, set in the freezer and let stand until ice crystals begin to form, about 15 minutes. Remove from freezer and add dry milk powder and cream of tartar. With electric mixer, beat at high speed until foamy. Beat in 1 tsp. lemon juice and continue beating until mixture begins to thicken. Beat in another tsp. of lemon juice, the sugar and continue beating until the mixture forms soft peaks. Add remaining lemon juice and continue whipping until stiff peaks form. Fold in vanilla and serve immediately as a desert topping. Mixture will deflate quickly.

Lemon Dill Mayonnaise

Lemon Dill Mayonnaise

1/2 cup light mayonnaise
1 tablespoon chopped fresh dill
1 1/2 teaspoons chopped fresh parsley
1 1/2 teaspoons lemon juice

In small bowl stir mayonnaise, dill, parsley and lemon juice. Cover; chill to blend flavors. Serve with grilled or roasted meats, poultry, seafood or vegetables.

Yield: 1/2 cup
Serving Size: 1 T.

Calories: 25
Fat: 1g
Fiber: 0g

Mock Hollandaise Sauce

Mock Hollandaise Sauce

1/4 C. low fat sour cream
1/4 C. low fat plain yogurt
1 tsp. fresh lemon juice
1/21/2 tsp. Dijon mustard

Combine all of the ingredients in a small saucepan. Heat and stir over very low heat until the sauce is heated through – do not allow the sauce to boil! You can use this sauce over eggs, cooked vegetables, meat or poultry.

OR

1/4 C. Eggbeaters
1 T. Smart Balance Spread
1 tsp. fresh Lemon Juice
1/2 tsp. Dijon Mustard
Dash Cayenne Pepper

In one cup microwave safe measuring cup, combine egg substitute and spread. Microwave on low (20%) for 1 minute, stirring at 30 seconds. Stir the lemon juice and mustard into the sauce. Microwave on low 3 minutes more on low, stirring every 30 seconds until thick. Stir in cayenne. If mixture curdles, transfer to a blender and process on low speed for 30 seconds.

Yield: 2 servings
Calories: 54
Fat: 4g
Fiber: 0g

Basic Italian Dressing

Basic Italian Dressing

2 T. arrowroot or cornstarch
2 C. water
1/2 C. vinegar, white wine
1/4 C. pepper, green bell; minced
2 medium scallions, minced
2 cloves garlic, minced
2 T. Dijon mustard
1 T. honey
1 T. parsley, fresh; chopped
1/2 tsp. paprika
1/4 tsp. black pepper

Dissolve arrowroot or cornstarch in 1/4 c. of the water. Bring remaining 1 3/4 c. water to a boil. Stir in dissolved thickener and whisk until liquid is clear. Allow mixture to cool. Stir in vinegar, green pepper, scallions, garlic, mustard, honey, parsley, paprika, & black pepper.

Hot and Spicy Dipping Sauce

Hot and Spicy Dipping Sauce

2 cups pineapple juice
3/4 cup salt-free catsup
6 T. vinegar
6 T. dry sherry
3 T. Cornstarch
4 1/2 tsp. Mrs. Dash Original Blend
1/2 tsp. Ground ginger

Combine all ingredients in 1-quart saucepan. Bring to a boil and stir constantly until thickened, about 10 minutes. Cool slightly. Stir in Brown Sugar Twin to taste.

Yogurt Cheese

Yogurt Cheese

3 16oz containers of non-fat plain yogurt

Rinse and squeeze dry a large square of cheesecloth. Double it, and line a colander. Place the yogurt on the cloth and fold over any additional cheesecloth to cover. Place colander in a bowl and let it drain overnight in the refrigerator. Scrape the cheese into a covered container. If you cover the top with cheesecloth and put on something heavy (like a couple cans of beans or something) and let it drain a second day, the texture is thicker, more like cream cheese than sour cream, and can be used in place of cream cheese in some recipes (although the flavor IS different).

Yield: 3 C. Yogurt Cheese
Nutritional information varies on how much whey you let out. I drain it about halfway for semi-soft use, and figure it has twice the calories per cup as the yogurt I started with (ie 1 C. Yogurt = 80 calories, then 1/2 C. yogurt cheese = 80 calories)

Note: You certainly don’t have to make 3 cups of yogurt cheese if you only need a little bit for a recipe. I’ll often just make a half cup or so to whip up feta & yogurt cheese spread.

Mustard and Garlic Yogurt Dip. Stir 11/2 T. each of smooth and grainy Dijon mustard and 1 clove minced garlic into 1 C. of yogurt cheese. Cover and refrigerate. The flavor improves on standing. Use as a dip for raw vegetables.

Spicy Honey Yogurt Dip for Fruits. Stir 2 T. honey, 1/4 tsp. cinnamon, and 1/2 tsp. grated orange zest into 1 C. of yogurt cheese. Taste and add more flavoring as needed. Use as a dip for apple or pear wedges, cubes of cantaloupe, or seedless grapes.

Herbed Yogurt Cheese Dip

Herbed Yogurt Cheese Dip

3 C. Yogurt Cheese
1 16oz. Container non-fat cottage cheese, drained
1 10ox. Pkg. Frozen Spinach, thawed and squeezed dry
1 Roasted Red Bell Pepper, seeded and chopped
1 8oz Can sliced water chestnuts, drained
3 Cloves Garlic, finely chopped
6 Green Onions, chopped
1 Carrot, shredded
1 tsp. Tabasco
1 T. Capers
1 T. Basil, chopped
1 T. Oregano, chopped
1 T. Thyme, chopped
1 T. Curry Powder (if you don’t love curry, go easy on it, try half as much, its strong in this)
Juice of two lemons
Pepper

Mix all ingredients and refrigerate at least 4 hours before using. Serve with assorted fresh vegetables for dipping.

Feta and Yogurt Cheese Spread

Feta and Yogurt Cheese Spread

1/2 cup yogurt cheese
1/2 cup, feta cheese, crumbled
1 clove garlic, crushed (or more if you love garlic)
2-3 T. chopped fresh herbs (mint, oregano, parsley, dill, basil, or any combination
ground black pepper, to taste

Mix together in a small bowl. Cover and refrigerate overnight to allow flavors to develop. Makes one cup cheese spread. Feta and Yogurt Cheese Spread can also be formed into a cheese log or small bite-sized balls. Serve with crackers or pita bread triangles. Also good as a sandwich spread or omelet filling. It keeps at least a week in a tightly closed container in the fridge. The yogurt cheese will give up a little more liquid as the dip sits, just pour it off or stir it back in.

1/4 C. = 80 calories and 3g of fat

Note: I usually take half the dip after its been mixed and put it in the blender or food processor and whir it up very smooth and creamy, and then stir it back into the rest, gives it a softer smoother texture.

It doesn’t take 1/4 C. usually, either. I can get by with 1 or 2 T., tops for a big plate of veggies.

I can now find reduced fat feta cheese which cuts back a wee bit more on the calories and fat

Creamy Italian Dressing

Creamy Italian Dressing

1 C. nonfat cottage cheese
1/3 C. nonfat buttermilk
1/2 tsp. oregano
1/2 tsp. garlic powder
1/2 tsp. onion flakes

Combine first two ingredients in a blender or food processor and blend until smooth and creamy. If thinner consistency is desired, add more buttermilk. Stir in remaining ingredients. Cover and refrigerate.

Spiced Orange Cranberry Relish

Spiced Orange Cranberry Relish

3/4 cup water
11/2 cups sugar
3 whole cloves
3 whole allspice
2 cinnamon sticks
12 oz. fresh cranberries
1 T. grated fresh orange zest

Combine the water, sugar, cloves, allspice, and cinnamon sticks in a large saucepan and bring to a boil over medium heat. Cook, stirring constantly, until the syrup is clear, about 3 minutes. Add the cranberries and cook for about 5 more minutes, or until the cranberries begin to pop. Remove from the heat and stir in the grated orange zest. Cool to room temperature and then refrigerate, tightly covered, for at least 3 days before serving.

Makes 2 1/2 cups. Each 2-T. serving contains approximately 66 calories.