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Tag: No Chew Diet

Green Smoothie that Kids will Love

Green Smoothie that Kids will Love

Green Smoothie that Kids will Love

 

1 medium seedless navel Orange, peeled and separated into quarters

1 c, Cubed Pineapple, fresh or frozen and thawed

1 packed C. Baby Spinach

1/2 frozen ripe Banana, cut into thick slices

1 T. Honey

10 small Ice Cubes

 

Put all the ingredients into a blender. Blend until creamy, with no obvious pieces of spinach remaining. Pour into 2 or 3 glasses

boost it: Add 4 ounces of silken tofu and 1/2 tsp. of vanilla extract to the blender to increase the protein and healthful isoflavones.

adapt it: To minimize the texture, instead of peeling the orange, use a serrated knife to sheer off the entire peel and pith, revealing a bright orange globe of exposed flesh.

Blueberry Muffin Green Smoothie

Blueberry Muffin Green Smoothie

Blueberry Muffin Green Smoothie

 

1 cup unsweetened vanilla almond milk (or milk of choice)

½ tsp. vanilla extract

1 cup frozen blueberries

1 scoop vanilla protein

1 large handful baby spinach

2 T. almond butter

1 T. coconut flakes

Asiago Bisque

Asiago Bisque

Asiago Bisque

 

3 cups chopped onion

1 cup chopped celery

3 cups chopped carrots

6 T. butter

4 cups chopped and peeled potatoes, cut into small bite sized pieces

1 cup white wine

2 cups chicken stock

2 cups half and half

2 cups shredded Asiago cheese

6 slices of cooked bacon, chopped

 

In a large sauce melt butter and sauté onions, celery, and carrots until tender. Add potatoes, wine and chicken stock. Cover and cook for 20 minutes. Add cream and cook for another 5 minutes. Remove from heat and stir in the Asiago cheese. With an immersion blender, blend soup until creamy or until slightly chunky, whichever your preference. Garnish with bacon and more cheese.

Mango Peach Smoothie

Mango Peach Smoothie

Mango Peach Smoothie

 

1 ½ cups almond milk

1 cup diced peaches, fresh or frozen

1 cup chopped mango, fresh or frozen

½ tsp. vanilla extract

1 cup ice

Chocolate Chip Cookie Smoothie

Chocolate Chip Cookie Smoothie

Chocolate Chip Cookie Smoothie

 

2 cups (460 g) vanilla yogurt

t/4 cup (65 g) cashew butter (or peanut butter)

11/2 cups (354 ml) milk

1/4 cup (45 g) chocolate chips

1 cup (235 ml) ice

 

In a blender, combine the yogurt, cashew butter, milk, and chocolate chips. Blend well. Add ice and continue to blend. If it’s too thick, add more milk.  Garnish with extra chips if desired.

Cinnamon Roll Smoothie

Cinnamon Roll Smoothie

Cinnamon Roll Smoothie

 

1 cup unsweetened almond milk

1 ½ frozen bananas, cut into chunks

¼ tsp. cinnamon, plus more for dusting

½ tsp. vanilla, optional

1 tsp. brown sugar, optional

⅓ cup old-fashioned oats

1 cup ice

Creamy Vegetable Soup

Creamy Vegetable Soup

Creamy Vegetable Soup

 

1 large onion

1 pound carrots, peeled (4 to 5 medium)

4 celery sticks

1 T. olive oil

Salt

1/4 tsp. crushed red pepper flakes

1 pound thin-skinned potatoes (3 medium or 6 small potatoes)

3 garlic cloves, peeled and halved

3 cups chicken or vegetable stock, see how to make chicken stock

2 bay leaves

3 sprigs fresh thyme (substitute 1/2 tsp. dried thyme)

1/4 cup half-and-half, cream, or coconut milk

 

Chop the onion, carrots, and celery into 1/2-inch chunks. Chop the potatoes into 1/2-inch chunks, but set aside from other vegetables. Heat the oil in a large pot over medium-high heat. Toss the onion, carrots, and the celery around in the oil. Sprinkle with a 1/2 tsp. of salt and add the red pepper flakes. Cook, stirring occasionally, until the vegetables sweat, soften, and smell sweet; 5 to 10 minutes. Stir in the potatoes, garlic, bay leaves, and thyme. Cook for 5 minutes. (Add more oil if the pot seems dry).  Pour in the stock and bring to a boil. Reduce to a simmer and cook until you can easily pierce the potatoes with a fork; about 15 minutes. TO FINISH: Remove the soup from the heat. Take out the bay leaves and thyme sprigs and discard. Use an immersion blender, stand blender, or food mill to puree the soup until smooth. Stir in the half-and-half. Taste for seasoning and adjust with more salt and pepper if necessary.

Mediterranean Twist Savory Smoothie

Mediterranean Twist Savory Smoothie

Mediterranean Twist Savory Smoothie

 

1 cup baby spinach, tightly packed

1 cucumber, peeled and chopped

1 T. lemon juice

½ Hass avocado

¼ tsp. salt

½ to 1 tsp. garlic, minced (optional)

1 tsp. olive oil or flax seed oil

2 T. fresh parsley, basil, or tarragon, packed (optional)

¾ cup water

 

Wash and prep ingredients. Blend ingredients in a blender and enjoy!

Chocolate Breakfast Drink

Chocolate Breakfast Drink

Chocolate Breakfast Drink

 

1 1/2 C. Milk

2 T. Unsweetened Cocoa Powder

3 T. Peanut Butter

1 1/2 T. Honey

7 small Ice Cubes

 

Put all the ingredients into a blender and run until creamy and smooth. Pour into 2 or

3 glasses.

Roasted Red Pepper Sauce

Roasted Red Pepper Sauce

Roasted Red Pepper Sauce

 

1/2 yellow onion, diced

1 T. oil

1 large garlic clove

One 15-ounce jar roasted red peppers, drained

1/4 tsp. cayenne pepper

1/2 tsp. salt

5 grinds black pepper

2 T. chicken stock or water

 

Cook the onion in the oil in a medium pot over medium heat until softened, about 5 minutes. Add the garlic and cook until fragrant, about a minute more, then add the drained peppers. Stir well. Your goal now is to blend it into a smooth sauce. For this, you can use either a processor, a regular blender, or even an immersion blender. Whatever you choose, add the cayenne, salt, black pepper, and the stock, and process or blend until smooth. Use or freeze.

Blueberry Lemonade Smoothie

Blueberry Lemonade Smoothie

Blueberry Lemonade Smoothie

 

1 cup (155 g) frozen blueberries

1 lemon, juiced

3 T. (45 ml) maple syrup (or honey)

1 1/2 cups (3.5 ml) lemonade

2 cups (475 ml) ice

 

In a blender, combine the blueberries, lemon juice, maple syrup, and lemonade. Blend well.

Add ice and continue to blend. If it is too thick, add more lemonade or water.

PBJ Smoothie for Two

PBJ Smoothie for Two

PBJ Smoothie for Two

 

1 ½ C. frozen berries (single types or a mix. Also can try mango or peach)

1 1/2 c low-fat Milk

1 banana

2 T peanut butter

2 T. Honey

1 Scoop Protein Powder, If desired.

 

Optional Toppings

granola

fresh strawberries

peanut butter drizzle

 

Place all ingredients in blender and combine until smooth.

Creamy Scrambled Eggs with Sausage and Scallions

Creamy Scrambled Eggs with Sausage and Scallions

Creamy Scrambled Eggs with Sausage and Scallions

5-6 oz. breakfast turkey sausage patties or links, diced or finely diced
8 large eggs
3 scallions, thinly sliced
1/4 tsp. salt
1/4 tsp. black pepper
6 drops hot pepper sauce
2 tsp. butter

Warm a large nonstick skillet over medium heat. Add the sausage, and cook until heated through, 8-10 minutes. Meanwhile, break the eggs into a bowl, and beat lightly with a fork.  Stir in the scallions, salt, pepper and hot pepper sauce. Melt the butter in the skillet with the sausage over medium low heat.  Pour in the eggs. Cook, stirring almost continuously, until the eggs are set but still soft and creamy, 6-8 minutes. Serve hot.

To make this suitable for a no chew diet, finely dice or omit the sausage.  Do no overcook the eggs.

Banana Bread Sheet Cake

Banana Bread Sheet Cake

Banana Bread Sheet Cake

 

3 – 4 ripe bananas (mashed about 1 1/2 cups)

2 cups sugar

3/4 cup butter (at room temp)

2 eggs

1 1/2 tsp. vanilla

3 cups flour

1 1/2 tsp. baking powder

1 1/2 tsp. baking soda

1 tsp. cinnamon

1/2 tsp. salt

1/2 cup milk

1 cup sour cream

1/2 cup mini chocolate chips

 

Preheat your oven to 350 degrees. Grease a 9×13 baking dish. Set aside. With a mixer, cream together the butter and sugar. Add the eggs, mixing in one at a time. Then add the vanilla and mix until smooth. In a separate large bowl mix together the flour, baking powder, baking soda, salt and cinnamon. In a separate small bowl mix together the milk and sour cream. Add 1/3 of the dry ingredients to the butter mixture, followed by 1/3 of the milk/sour cream mixture and repeat until it is all combined. To this batter add the mashed bananas and mini chocolate chips, then combine. Pour the batter into your 9×13 baking dish. Bake for 1 hour, or until a toothpick inserted into the center of the cake comes out clean. (Check your cake after 30 minutes to see how it is baking.) Cool and enjoy!

For no chew diet, break into small pieces or dip into milk before eating.

Spruce Chocolate Mousse

Spruce Chocolate Mousse

Spruce Chocolate Mousse

5 ounces unsweetened chocolate chopped

1 ounce unsalted butter

3 large eggs separated

8 ounces heavy cream

¼ cup plus 2 T. caramelized spruce syrup

1/8 tsp. salt

 

Whisk the egg yolks and ¼ cup of the spruce syrup over a double boiler until doubled in volume, then reserve. Combine the whites with the 2 T. of syrup and whisk in a double boiler until soft peaks form, then remove from the heat and whisk to full volume by hand. In a separate bowl, whip the cream to soft peaks and reserve. Melt the chocolate and butter in a double boiler, then mix with the egg yolk mixture. Fold ¼ of the beaten egg whites into the egg yolk-chocolate mixture until combined, then mix in the rest. Finally, gently fold in the cream until just incorporated. Put the mixture into a piping bag with a fluted tip, then pipe into dishes and chill until ready to serve. It can also be scooped with a disher or scoop dipped in hot water. Notes: Yield: roughly 4 C., enough to serve 8-10 people a small scoop. This is rich stuff.

Instant Pot Herbed Mashed Potatoes

Instant Pot Herbed Mashed Potatoes

Instant Pot Mashed Potatoes

6-7 medium russet potatoes, peeled and chopped into 1-inch pieces

½ cup vegetable stock

½ cup milk

1 stick butter (8 tbsp.)

2 tsp. onion powder

1 tsp. granulated garlic

1 tbsp. Italian seasoning herb blend

Salt and pepper to taste

 

Place all ingredients into Instant Pot. Secure lid. Pressure cook on high for 9 minutes.  Allow pressure to release slowly. When pressure has released, remove lid carefully. Transfer entire potato mixture to stand mixer. Whip potatoes with a whisk, paddle, or mixer attachment. Adjust salt and pepper as needed.

Ricotta Scrambled Eggs

Ricotta Scrambled Eggs

Ricotta Scrambled Eggs

 

Tossing some of this stuff into your eggs while you scramble them yields such a fluffy, creamy texture, all while fully cooking the eggs. That’s a win in my book. The ricotta also adds a richness that I can’t quite pinpoint. It’s not the same as butter, but it gives the eggs something extra. And when these eggs are piled high on toast, they are sure to be a hit. Give them a little chive shower, too, for some of that garden flavor.

 

1 T. unsalted butter

4 large eggs

1/4 tsp. salt

1/4 tsp. ground black pepper

1/3 cup ricotta cheese

2 T. snipped fresh chives

Toasted, buttered baguette slices, for serving

 

In a large skillet, melt the butter over medium heat. In a bowl, whisk together the eggs, salt, and pepper. Add the eggs to the skillet and let them set a bit, then gently push them around with a spatula to scramble them. Once they are almost fully cooked, add in the ricotta cheese and continue to stir with the spatula for another minute or so until the eggs are done and no longer runny. Serve the eggs with a sprinkle of chives on top and some buttered toast.

Instant Pot Mashed Potatoes

Instant Pot Mashed Potatoes

Instant Pot Mashed Potatoes

3 lbs russet potatoes peeled and quartered

3 garlic cloves peeled and smashed

1 cup low-sodium chicken

broth or water

1/2 cup half-and-half or whole milk

3 tbsp unsalted butter

1 tsp fine sea salt

ground black pepper

 

Combine the potatoes, garlic, and broth in the inner cooking pot. Lock the lid into place and turn the valve to sealing. Select Manual or Pressure cook and adjust the pressure to High. Set the time for 8 minutes. When cooking ends, carefully turn the valve to venting to quick release the pressure. Drain the potatoes in a colander set over a large bowl, reserving most of the cooking liquid in the bowl. Transfer the potatoes to another large bowl and add the half-and-half and butter to them. Use a potato masher (or electric mixer) to mash the potatoes, adding the reserved cooking water a little at a time, until they are the texture you like. Season with the salt and pepper.

Cacio e Pepe Mashed Potatoes

Cacio e Pepe Mashed Potatoes

Cacio e Pepe Mashed Potatoes

1 T. black peppercorns

5 pounds yukon gold potatoes

1/2 C. unsalted butter, cut into cubes, at room temperature

1 C. Pecorino Romano, divided

Kosher salt

1/2 C. buttermilk, shaken

1/4 C. heavy cream

 

In a small saucepan, set over medium heat, add the peppercorns. Toast for about 2 to 3 minutes, until fragrant. Pour the peppercorns into mortar and pestle. Alternatively, you could add it to a spice grinder or pepper grinder. Mash up the peppercorns until all crushed. Set aside. To Make the Potatoes: In a 4-quart Dutch Oven, fill it up about 3/4 of the way with cold water. Peel the potatoes and place them in the Dutch Oven and set it over medium-high heat. Bring the potatoes to a boil and then bring down the heat to medium-low. This should keep them at a nice, steady simmer. Cook until very soft, about 35 minutes. Give them a taste and make sure they’re VERY soft. Pour the potatoes into a colander and immediately run them under cool water. Then immediately run the potatoes through a ricer, in batches, into the Dutch Oven. Repeat this step until you’ve worked your way through all of the potatoes.

 

In the pot with the mashed potatoes, pour in the buttermilk, softened butter, half of the ground up pepper, a few pinches of salt and heavy cream; mix it all together until smooth. Give it a taste and adjust the salt and cheese according to taste. I added about 2 tsp. of salt in total. To Serve: Melt 2 T. of butter in a small saucepan. Make some swoops in the tops of the potatoes. Pour the melted butter on top and then add a few pinches of freshly ground pepper and the remaining 1/4 C. of Pecorino Romano.

 

To Make Ahead & Reheat:  Make the recipe straight through and then allow to come to room temperature. Store in an air-tight container in the fridge up to 2 days ahead. When you’re ready to serve: Add a few T. of heavy cream to the bottom of a medium-sized pot and place it over medium-low heat. Add the cold potatoes and cover the pot. Cook for 1 to 2 minutes and then stir them. Cover the pot again and allow to warm up for about 3 to 4 minutes. Repeat until the potatoes are warm.

5 Minute Egg Drop Bone Broth Soup

5 Minute Egg Drop Bone Broth Soup

5 Minute Egg Drop Bone Broth Soup

2 eggs, beaten

1 T. cornstarch

2 T. cold water

1 carton of Kettle & Fire Bone Broth

1 stem green onion, chopped

Salt to taste

Sesame oil to taste

 

In a small saucepan, bring beef bone broth to a boil. In the meanwhile, beat the eggs in a small bowl, dissolve cornstarch in cold water in another small bowl, and chop the green onion. Set aside. Once the broth is boiling, stir in dissolved cornstarch, followed by the beaten eggs. Then immediately start stirring so that the eggs are evenly distributed in the broth; stir constantly for 30 seconds, or until the soup is thickened. Turn off the heat; taste and add a pinch a salt if desired. Dish, drizzle with sesame oil and garnish with green onion. Serve immediately.

Blueberry Mousse

Blueberry Mousse

Blueberry Mousse

3 eggs

2 pints blueberries

4 T. honey

2 T. kirsch

1/4 tsp. salt

3T. cornstarch

1/2 pint heavy cream

 

Separate eggs, cover containers tightly and allow to come to room temperature. Wash blueberries (reserve some for garnish) and place in a saucepan along with honey, kirsch and salt. Cover and cook 10-15 minutes over low heat. Take out some hot liquid and mix with cornstarch until smooth. Return to blueberry mixture and mix thoroughly. Beat a spoonful of hot blueberries into egg yolks, then return to blueberries and beat for 2 minutes. Cool to room temperature. Beat egg whites until stiff. Fold into blueberries and chill for 1 to 1 1/2 hours. Whip cream until firm. Fold into chilled mixture and refrigerate until set (2 hours). Garnish with reserved blueberries.

Raspberry Mousse

Raspberry Mousse

mousse¼ cup cold water
½ cup boiling water
2 teaspoons gelatin
1 tablespoon lemon juice
¼ cup sugar
1 cup fresh raspberries
2 cups heavy cream
1 vanilla bean

In a small saucepan, add cold water. Mix in gelatin and allow to sit for 5 minutes. Stir in boiling water, vanilla bean, sugar, lemon juice, and raspberries. Bring to boil on medium heat. Turn down the heat to low and boil for 5 minutes. Pour mixture into a Vitamix or food processor and blend until smooth. (This reduces the raspberry seeds.) Allow to cool 10 minutes. In a large bowl, add whipping cream and beat with an electric mixer until stiff peaks form. Fold in the raspberry mixture and allow to cool in the refrigerator for 1 hour.

Easy Mashed Potatoes

Easy Mashed Potatoes

Easy Mashed Potatoes

 

2 pounds Yukon Gold potatoes, peeled and sliced ½ inch thick

¾ tsp. table salt, plus salt for cooking potatoes

¾ cup half-and-half

6 T. unsalted butter

½ tsp. pepper

 

Place potatoes and 1 T. salt in large saucepan, add water to cover by 1 inch, and bring to boil over high heat. Reduce heat to medium and simmer until potatoes are tender and paring knife can be easily slipped in and out of potatoes, 18 to 22 minutes.  Meanwhile, combine half-and-half and butter in 2-cup liquid measuring cup and microwave, covered, until butter is melted and mixture is warm to touch, about 2 minutes. Drain potatoes and return them to saucepan. Cook over low heat, stirring, until potatoes are thoroughly dried, about 30 seconds. Remove from heat and, using potato masher, mash potatoes until smooth and no lumps remain. Stir in half-and-half mixture, ¾ tsp. salt, and pepper until fully incorporated. Season with salt and pepper to taste. Serve.

Eggplant Parmesan Soup

Eggplant Parmesan Soup

Eggplant Parmesan Soup

 

3 Tablespoons olive oil

1 small Japanese or Italian eggplant, halved lengthwise and thinly sliced (about 2 cups)

1/2 cup chopped onion

1 pouch Bertolli Premium Summer Crushed Tomato and Basil Pasta sauce (or other tomato based pasta sauce)

1 can chicken broth

1/2 cup shredded mozzarella cheese

2 Tablespoons Italian seasoned dry bread crumbs

2 Tablespoons grated Parmesan cheese.

 

 

In 12-inch skillet, heat olive oil over medium heat and cook eggplant, stirring occasionally, 5 minutes. Add onion and cook, stirring occasionally, 5 minutes or until eggplant is golden and tender. Stir in sauce and broth. Bring to a boil over high heat. Reduce heat and simmer, stirring occasionally, 5 minutes or until thickened. Puree in a blender and spoon soup into oven-proof soup bowls or crocks. Place on a cookie sheet. Top soup bowls with mozzarella cheese, breadcrumbs and Parmesan cheese. Broil for 2 minutes or until cheese is melted and golden.

For a completely liquid diet, serve after pureeing without adding toppings.  For a no chew soft foods diet, you can complete recipe as written

Super Moist Pumpkin Bread 

Super Moist Pumpkin Bread 

Super Moist Pumpkin Bread

 

4 eggs

3 cups sugar

1/2 cup olive oil

1/2 cup unsweetened applesauce

16oz can pureed pumpkin

4 tsp cinnamon

1 tsp vanilla

1 tsp pumpkin pie spice

2/3 cup water

 

Sifted Together:

3 1/3 cups all-purpose flour

2 tsp baking soda

1/2 tsp salt

 

Preheat your oven to 350 degrees. Beat eggs first, add sugar, Splenda, oil, applesauce, pumpkin and spices. Mix well. Add flour mixture alternatively with water. Divide the batter between two loaf pans. Bake for one hour (until a toothpick comes out clean).

For a no chew, soft foods diet, break into small pieces and/or dip into milk before eating.

Easy Potato Soup with Sneaky Cauliflower 

Easy Potato Soup with Sneaky Cauliflower 

Easy Potato Soup with Sneaky Cauliflower

 

2 tbsp. butter

1 small onion diced

2 cloves garlic crushed or minced

2 tbsp. flour

1/2 tsp. Cajun seasoning

4 c. chicken broth

1 1/2 lb. russet potatoes peeled and diced into 1″ pieces

1 c. cauliflower florets

1/2 c. half and half

1/2 c. shredded cheese

1/4 c. sour cream I used reduced fat

1/2 c. milk optional

4 slices cooked bacon diced (optional)

4 green onions sliced (optional)

 

Melt butter in a large pot over medium heat. Add onion, and sauté until very tender. Add garlic and Cajun seasoning, and sauté 1-2 minutes longer. Stir in flour until onions are evenly coated. Slowly add chicken broth, about 1/4 c. at a time, stirring constantly to keep mixture smooth. When all broth is incorporated, add potato cubes and cauliflower. Bring soup to a boil, reduce heat to medium-low, and cover. Simmer for 10-15 minutes, until potatoes are tender. Using a stick blender, carefully blend soup until smooth. (You can also transfer soup to a regular blender and puree that way, but please be careful pouring the very hot soup!) Stir in half and half, cheese, and sour cream, and return to a simmer. If soup is thicker than you would like, stir in up to 1/2 c. milk and return to a simmer. Sprinkle bacon and green onions over individual servings if desired.

For no chew diet, omit bacon and onion garnish, or dice into very small pieces.

Garlic Mashed Potatoes and Turnips

Garlic Mashed Potatoes and Turnips

2 lb. baking potatoes, peeled and cubed
1/2 lb. turnips, peeled and sliced
8 garlic cloves, sliced
1/4 C. 2% low-fat milk
2 tsp. prepared horseradish
3/4 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. pepper
2 T. chopped fresh chives

Combine the first 3 ingredients in a medium saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until very tender. Drain well, and return to pan; beat at high speed of a mixer until smooth. Add milk, horseradish, salt, nutmeg, and pepper; beat well. Sprinkle with chives.

Yield: 5 servings
serving size: 1 C.

Calories: 106
Fat: 0.5g
Fiber: 3.4g

Creamy Mashed Potato Casserole

Creamy Mashed Potato Casserole

6 medium peeled and cubed potatoes
1/4 C. 2 percent milk
1 (8-ounce) package light cream cheese
1 C. reduced-fat sour cream
1 T. minced parsley
1/4 tsp. garlic powder
1/2 C. shredded reduced-fat sharp cheddar cheese

Cook potatoes in boiling water 15 minutes or until fork tender; drain. Heat oven to 325 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Combine cooked potatoes, milk, cream cheese, sour cream, parsley and garlic powder in a mixing bowl and mix with electric mixer on medium-high until smooth. Spoon into baking dish, cover, and bake 30 to 40 minutes. Remove from oven. Uncover and sprinkle with cheese. Bake 5 to 10 more minutes or until cheese melts. Serve immediately.

Yield: 10 servings
Calories: 174
Fat: 9g
FIber: 2g

Tropical Tofu Smoothie

Tropical Tofu Smoothie

2/3 C. soft tofu, drained (3 oz.)
1 C. cubed pineapple, chilled
1 C. sliced strawberries, chilled
1/2 C. vanilla low-fat frozen yogurt
1/3 C. orange juice
1 tsp. sugar
Dash of ground nutmeg (optional)

Place tofu in a blender; process until smooth. Add pineapple and next 4 ingredients (pineapple through sugar); process until smooth. Serve immediately. Sprinkle with nutmeg, if desired.

Yield: 2 servings
Serving size: 1 C.

Calories: 147
Fat: 2.5g
Fiber: 2.8g

Chipotle-Cheddar Mashed Potatoes

Chipotle-Cheddar Mashed Potatoes

1 (7-ounce) can chipotle chiles in adobo sauce
4 pounds cubed peeled Yukon gold potato
6 garlic cloves, peeled
1 1/2 cups (6 ounces) shredded reduced-fat extra-sharp cheddar cheese
3/4 cup 1% low-fat milk
3 tablespoons butter, softened
1 teaspoon salt

Remove 1 chile and 1 tablespoon adobo sauce from can. Chop chile to measure 1 tablespoon. Reserve remaining chiles and adobo sauce for another use. Place potato and garlic in a large Dutch oven; cover with water, and bring to a boil. Cook 15 minutes or until potato is tender. Drain. Return potato mixture to the Dutch oven. Add chopped chile and adobo sauce, cheese, and remaining ingredients. Mash to desired consistency with a potato masher. Cook for 3 minutes over medium heat or until thoroughly heated, stirring constantly.

Yield: 12 servings
Serving size: 3/4 cup

Calories: 202
Fat: 4.3g
Fiber: 2.8g

“Marvel-ous” Lemon Mousse

“Marvel-ous” Lemon Mousse

1 envelope unflavored gelatin
2/3 cup lemon juice
3/4 cup splenda granular
Finely grated zest of 1 lemon
2 drops yellow food coloring (optional)
1/2 cup cottage cheese
8 ounces low-fat plain yogurt
1 egg white
3/4 cup light whipped topping (like Cool Whip)

Place the gelatin in a small saucepan. Add 1/3 cup of the lemon juice and let stand for three minutes. Place on low heat and add remaining 1/3 cup of lemon juice, Splenda, zest and food coloring if desired. Heat for three to four minutes until gelatin is completely dissolved. Transfer mixture to a bowl. Set aside and allow to cool slightly. Stir occasionally so mixture does not gel. Puree cottage cheese and yogurt until completely smooth (like sour cream). Whisk puree into the lemon-gelatin mixture. Place mixture in the refrigerator to cool, whisking occasionally to prevent lumps. Beat the egg white to stiff peaks. Fold into the cooled lemon mixture. Fold in light whipped topping. Refrigerate. Makes six servings.

Yield: 4 servings
Calories: 90 calories
Fat: 1.5g
FIber: 0g

Cheese & Herb Mashed Potatoes

Cheese & Herb Mashed Potatoes

4 medium potatoes, peeled and quartered
2 T. milk
1/4 tsp. salt
1/2 cup grated Cheddar cheese
1 T. chopped dill weed
1 T. chopped chives or finely chopped green onion

Boil potatoes in lightly salted water to cover. Bring to a boil over high heat. Reduce heat to a simmer; cover. Cook 15 minutes, or until done. Drain. Add milk, salt and cheese. Mash until smooth. Stir in dill weed and chives. Variations: Different varieties of potatoes have different flavors. Try Yukon Gold potatoes for a real treat, they have a lovely golden color and a rich buttery flavor. Mashed with chicken broth and chopped fresh herbs (try basil, chives oregano, savory, etc.) and a generous sprinkle of salt and freshly ground pepper, they are a low-fat taste treat.

Yields: 4 Servings
Serving Size: 3/4 cup

Calories: 119
Fat: 3.3g
Fiber: 1.7g

Horseradish Mashed Potatoes

Horseradish Mashed Potatoes

3 pounds Russet potatoes, peeled and quartered
1/2 C. buttermilk
1/4 tsp. salt
1 T. horseradish

Boil the potatoes until very soft, about 20 minutes. Drain, cover with a clean dish towel and leave on the stove with the heat off for 5 minutes or until thoroughly dried out and floury on top. Mash and stir in the buttermilk, salt and horseradish.

Yield: 8 servings
Calories: 74
Fat: 0g
Fiber: 1g

Mashed Potatoes and Parsnips

Mashed Potatoes and Parsnips

2 C. chopped peeled Parsnip
2 C. chopped peeled Potato (larger chunks than parsnip)
1/2 C. half and half
2 tsp. Butter
3/4 tsp. Salt
1/4 tsp. Pepper

Place parsnip and potato in a saucepan and cover with water. Bring to a boil. Reduce heat and simmer 10 minutes or until very tender. Drain and return to pan. Add remaining ingredients, mash with a potato masher to desired consistency.

Yield: 4 servings
Serving Size: 1 1/4 cups

Calories: 164
Fat: 5.2g
Fiber: 4.2g

SBD Surprize South Beach Mashed “Potatoes”

SBD Surprize South Beach Mashed “Potatoes”

from The South Beach Diet

4 C. Cauliflower Florets
1oz. “I can’t believe its not butter” Spray
1oz. Land-o-Lakes fat free Half and Half
Pinch Salt & Freshly Ground Black Pepper

Steam or microwave the cauliflower until soft. Puree in a food processor adding butter spray and half and half to taste. Season with salt and pepper.

Yield: 4 servings
Calories: 81
Fat: 6g
Fiber: 3g

Note: This didn’t fool me or my husband at all. It LOOKED like potatoes, but my hubsand took one bite and said “Why are you hiding cauliflower like this! I would have eaten it whole! I’d preferred it whole, my mouth was ready for mashed potatoes!”. It tasted fine, it just tasted like cauliflower, with the texture of lumpy mashed potatoes.

Orange Mousse with Raspberry Sauce

Orange Mousse with Raspberry Sauce

1 1/2 C. boiling water
1 6 oz. package orange flavored Jello-O gelatin
2 tsp. grated orange peel
1 C. cold water
3/4 C. cold orange juice
1 8 oz. tub fat free whipped topping
1 10 oz. package frozen raspberries in syrup, thawed, pureed in blender

Stir boiling water into gelatin and orange peel in a large bowl and stir until completely dissolved. Stir in cold water and orange juice. Refrigerate about 1 hour and 15 minutes or until slightly thickened (consistency of unbeaten egg white). Stir in whipped topping with wire whisk until smooth. Pour into 6 C. mold which has been spray with non stick cooking spray. Refrigerate for 3 hours or until firm. Unmold. Dip mold in warm water for about 15 seconds for easier removal. Serve with pureed raspberry sauce. (Frozen strawberries may be substituted for raspberries. You may also make the mousse lemon flavored by using lemon Jell-O and lemon peel instead of the orange.)

Yield: 12 servings
Calories: 111
Fat: 0g
Fiber: 0g

Roasted Garlic Mashed Potatoes

Roasted Garlic Mashed Potatoes

1 lb. potatoes, peeled and quartered
2 quarts water
1/4 C. low–fat (1%) milk
1/2 tsp. salt
1/4 tsp. white pepper
1 1/2 T. Roasted Garlic Puree

In a medium saucepan, bring the water to a boil. Add the potatoes, then bring the water to a simmer for 20 to 25 minutes, or until the potatoes are tender. Remove the pan from heat and drain the water.Add the milk, salt, white pepper, and Roasted Garlic Puree. Use a mixer to

Yield: 4 servings
Calories: 104
Fat: 1g
Fiber: 2g

Healthy Soft Serve 

Healthy Soft Serve 

Healthy Soft Serve

 

2 whole banana, frozen

2 teaspoons lemon juice

1/3 cup raspberry, frozen

 

Combine all ingredients in a food processor and process until smooth. Serve immediately.

 

Cherry-Vanilla: Swap the raspberries for cherries and the lemon juice for 1/2 vanilla bean

Blueberry-Ginger: Swap the raspberries for blueberries, halve the lemon juice, and add 1/4 teaspoon grated ginger root

Strawberry-Banana: Lose the lemon juice and swap the raspberries for diced strawberries

Cinnamon-Raisin: Use 3 bananas, swap the raspberries for 1/8 cup raisins, and swap the lemon juice for 1/4 teaspoon cinnamon

Chocolate: Leave out the raspberries and lemon juice and add 1 1/2 tablespoons cocoa or carob powder

Chocolate-Mint: Same as chocolate above, but add 1 1/2 tablespoons chopped fresh mint as well

Salmon Mousse

Salmon Mousse

3/4 C. plain nonfat yogurt
1/2 tsp dried rosemary, crumbled
1 lb. skinless, boneless salmon fillets
1 envelope (1/4 ounce) unflavored gelatin
2/3 C. reduced-fat sour cream
1/4 C. drained prepared horseradish
2 T. grated onion
2 tsp grated lemon zest
3 T. fresh lemon juice

Spoon yogurt into a paper towel-lined sieve set over a bowl. Let drain while you cook salmon. In large skillet, bring 2 C. water and rosemary to a boil over medium heat. Reduce to a simmer, add salmon, cover, and cook 12 minutes or until just cooked through, turning salmon over once. Lift from cooking liquid and cool to room temperature. Meanwhile, in small measuring cup, sprinkle gelatin over 1/2 C. cold water. Let stand 5 minutes or until softened. Set C. in small saucepan of simmering water and heat until gelatin has melted. Transfer to food processor along with salmon, sour cream, horseradish, lemon zest, lemon juice, salt, and drained yogurt. Pulse until mixture is smooth. Transfer to decorative bowl (or fish-shaped mold), cover and refrigerate at least 4 hours for mousse to set. If you like, un-mold onto a platter.