Creamy 50 Cal. Cheese Cake

19 Jun

These delicious creamy cheese cakes are only 50 calories a piece! Insanely tasty it is hard to believe. They are pre-portioned in regular-sized cupcake liners and super simple to make.

Crust Ingredients:
6-8 crushed graham crackers
2 tsp. sugar (could use Splenda)
1 Tbsp. butter
Mix well, till moist. Press down into the bottom of 12 cupcake liners, the smooth bottom of a glass could be used to make this process a little quicker, just press in bottom of filled liner and flatten out crust.

Large container 24 oz. of honey Greek Gods Greek yogurt
Yep, that’s all there is. Just top each crust with some honey Greek yogurt and top them off with a few blueberries. Easy, delicious. Store in refrigerator. —
Submitted by Mindy Sturgell



Dr. Joel Fuhrman’s Never Get Sick Chocolate Cake

19 Jun

This chocolate cake with it’s deceptively creamy chocolate topping and moist chocolate cake is only missing the refined sugars and dairy but is loaded with fruits, vegetables, healthy fats and plenty of fiber. The legend is a piece of chocolate cake a day will keep the doctor away.

1 2/3 C. Whole-wheat flour or Sprouted-wheat flour
1 tsp. Baking powder
1 Tbsp. Baking soda
3 1/2 C. Pitted dates, divided
1 C. Pineapple chunks in it’s own juice, drained and divided
1 Banana
1 C. Unsweetened Applesauce
1 C. Raw Beets, shredded
3/4 C. Raw Carrot, shredded
3 Tbsp. Natural, non-alkalized Cocoa Powder
1/2 C. Currants
1 C. Walnuts, chopped
1 1/2 C. Water, divided
2 tsp. Vanilla extract
Preheat oven to 350 degrees. Mix flour, baking soda and baking powder in a small bowl and set aside. Slice remaining dates into 1/4 inch pieces.
In a blender puree 3 C. of dates with 1 C. of water pineapple, banana and applesauce.
In a large bowl, mix sliced dates, beets, carrots, zucchini, cocoa powder, currants, walnuts, 1.2 C. water, vanilla and flour mixture. Add the blended mixture and mix well.
Spread in a sprayed 9×13 baking dish.
Bake for 1 hour or until a toothpick inserted into center comes out clean.
Chocolate Nut Icing:
1 C. Raw Macadamia Nuts and or Raw Cashews (she used cashews)
1 C. Vanilla soy, hemp or almond milk (she used almond milk)
2/3 C. Pitted Dates
1/3 C. Brazil or Hazelnuts (she used hazelnuts)
2 Tbsp. Cocoa Powder
1 tsp. Vanilla extract
Blend all ingredients in blender until smooth and creamy. Spread on top of cooled cake and then refrigerate. — submitted by Marcia Marshall


Hot Curried Fruit

19 Jun

This is a sweet dish with a bit of spicy Indian flavor from our latest Healthy Eats Group.
Ingredients:1 (29 oz.) can sliced pears (drained)
1 (29 oz.) can sliced peaches (drained)
1 (20 oz.) can pineapple chunks (drained)
2 (17 oz.) cans apricot halves (drained)
1/2 C. butter, melted
1 C. packed brown sugar
1 1/2 T. Cornstarch
Curry Powder to taste (1/2 to 1 tsp.)
Place well-drained fruit in a 9 x 13 baking dish. Combine remaining ingredients and spoon over fruit. Bake at 350 degrees, for one hour basting occasionally. Optional: Few maraschino cherries for color. — Submitted by Marcia Marshall


Traditional Southern Pig Pickin’ Cupcakes, fat free, reduced sugar

18 Jun

Ok cake is cake no matter how you cut it but fat free, reduced sugar cupcakes make you feel just a tiny better eating them especially when they are super yummy.
The traditional Southern Pig Eating Cake is generally loaded with butter, cream and extra sugar. This lightened up version will slim up that Southern potluck in no time and they won’t miss a thing but the calories.
I used the Weight Watchers cake mix recipe but I have also done this with angel food cake you just skip the other ingredients for cake mix and just follow the directions on the back of the box only cook in foil cupcake liners after filling 3/4 full for about 14 minutes or until golden brown. You let cool and poke and fill with jello and refrigerate all other directions would be the same.

Cake Ingredients:
1 yellow cake mix ( opt. sugar free)
10 oz. diet orange soda
2 egg whites

You can use a sugar free cake mix here, I decided to use regular this time because all my sugar free choices had the same number of carbs and calories. Mix in soda, egg whites with electric beater until smooth. Now if you are going to the orange jello poke part of the recipe continue on, if you want to skip that part add 1 tsp. orange extract to batter and mix well. Fill cupcake liners mostly to the top about 3/4 of the way. Bake according to instructions on box. Let cool on wire rack.

Orange Jello Poke Portion:
1 small box sugar free orange jello
3/4 C. Boiling water
1/2 C. Cold water
Mix gelatin with hot water, mix till dissolved. Add cold water, mix. Poke holes in cooled cupcakes, I used a meat thermometer because it made bigger holes but you can use a fork. Poke tops place about an inch apart just scattered. Hold cupcake over jello mixture bowl and slowly pour gelatin over top, shake off excess. Place cupcakes in refrigerator and let gelatin set. Store in fridge.

Pineapple Cream Cheese Frosting:
1 (8 oz.) box fat free cream cheese
1 (8 oz.) container fat free whipped cream thawed in fridge
1 small box fat free sugar free instant vanilla pudding
1 tsp. orange extract
1 packet unflavored gelatin
1 (8 oz.) can crushed pineapple no sugar added
1/2 C. Reserved pineapple juice +water
1/2 C. Fat free milk
1/4 C. Splenda
Drain juice from pineapple into a measuring cup until it reaches 1/2 C. add water if needed. Mix unflavored gelatin with juice until dissolved in large bowl.
Add fat free milk and vanilla pudding mix. Stir until pudding starts to set, add orange extract.
Include cream cheese and beat with electric mixer until smooth. Add pineapple, stir, then fold in whipped cream.
Refrigerate overnight.
Then select largest piping tip or just snip off corner of plastic bag. Fill frosting bag and make traditional cupcake swirl by outlining outside of cupcake in a circle and continue circling and layering frosting till come to center and gently lift and you should have a pretty peak in the center of your cupcake.
Refrigerate or cover and freeze till that upcoming potluck, to unthaw just return to refrigerator overnight.
For a classic look when serving place a little segment of mandarin orange on each cupcake.–Submitted by Melissa Campbell




Fat Free but Creamy Pumpkin Pie

2 Jun

I was looking for a certain creamy cheesecake fat free, low sugar pumpkin pie. I had one that I could freeze but it wasn’t always convenient waiting for it to thaw and serve. This one can be made ahead and frozen but it stabilizes well in the fridge, slices nicely and even our pickiest eaters love it. It’s a lighter dessert and packs in the fiber when combined with my oat bran crust.

Crust Ingredients:
3/4 C. Oat bran
1/8 C. Splenda brown sugar blend
1/2 tsp. cinnamon
1/8 C. Warm water
Preheat oven to 350 degrees. Combine oat bran, Splenda, cinnamon. Then slowly add warm water until well incorporated. Press into large pie pan. I like to use the bottom of a small measuring cup to press it in as it tends to create a more uniform result, occasionally you’ll have oat bran stick to it I just brush that back into the pan and keep going. It should press 3/4 the way up the sides approximately, you can use a larger pie tin and it will be 1/2 way both are fine. Bake in preheated oven at 350 for 10 minutes. Let cool.

Filling Ingredients:
1/2 C. Warm water
1 envelop unflavored gelatin
1/2 C. Cold fat-free milk
1 small package fat free sugar free vanilla pudding ( you can even order the kind sweetened with Splenda on Amazon if you prefer)
1 tsp. pumpkin spice
1 C. Canned pumpkin (plain)
8 oz. fat-free cream cheese
8 oz. fat- free whipped cream (Cool Whip brand has fewest calories but you can use another kind)
Dissolve unflavored gelatin in warm water, let sit stirring occasionally until fully dissolved. Add milk, add pudding, mix well, add spice. I like to use my hand mix blender at this point but you can use a regular hand mixer. Add cream cheese, mix well. Gently stir in container of thawed whipped cream. Stir until well incorporated. Pour into prepared crust and refrigerate over night. Serve with fat free whipped topping. So yummy. They won’t even miss the extra calories!


Zesty Lentil Salad

30 May

The lady who brought this fresh salad to our group actually grows a very large herb garden and so she allowed us to partake of it. The fresh herbs combined with zesty lime and Garam Marsala was just excellent. The lentil of course are just bursting with nutrition, fiber and protein so thanks for sharing!

One bag of lentil cooked in chicken or vegetable broth
1/2 – 1 white onion chopped
1 green bell pepper chopped
1-2 tomatoes seeded and chopped
1/2 C. fresh chopped parsley
1/2 juiced lime
1/2 tsp. Garam Marsala

Cook lentils according to package instructions. Add parsley, lime and Garam Marsala. — Submitted by Reni Erskine


Clean-Eating Breakfast Parfait

30 May

A clean-eating, quick breakfast with protein, whole grains, and a touch of sweetness from fresh fruit fiber.

Fat Free Greek Yogurt
Berries: blueberries plus strawberries
Bare Naked Vanilla Almond Crunch Granola

Layer in parfait cup starting with yogurt, berries, yogurt, berries and top with granola. Simple, fast and delicious.— Submitted by Kate Wilson


Quinoa Breakfast Casserole

30 May

6 eggs
1/2 C. milk
1/2 C. low-fat cottage cheese
1 C. cheddar cheese, divided
1 C. cooked quinoa
1/4 tsp. crushed red pepper
1/2 tsp. mineral sea salt
1/2 tsp. ground black pepper
1/2 tsp. onion powder
1/2 tsp. Italian seasoning

Preheat an oven to 350 degrees. Prepare a medium baking dish with olive oil spray. In a medium bowl, whisk eggs, Add in milk and beat until combined. Stir in red pepper, sea salt, black pepper, onion powder and Italian seasoning. Add cottage cheese, quinoa, and half of cheddar cheese. Pour into baking dish and top with remaining cheese. Bake for 30 minutes. If desired brown top by placing under broiler for 2 or 3 minutes.
Lighten it up: Use 3 eggs and 6 egg whites. Use nonfat milk, nonfat cottage cheese. Reduce the cheddar to 1/2 cup and use low-fat.
Vegan: Leave out the eggs and use 2 cups non-dairy milk and 1 cup silken tofu, 2 Tbsp. tahini and 1/2 C. nutritional yeast. Combine well in blender. Use vegan cheeses and refrigerate overnight. Bake at 325 degrees for 50 minutes. –Submitted by Betty Archer


Banana Strawberry Muffins

30 May

The thing about sprouted wheat flour is that your body is able to process it more like a vegetable as far as nutrition and digestion than a grain which just makes yummy muffin eating a little healthier.
2 Eggs
1/2 C. Unsweetened Applesauce
1/4 C. Canola Oil
3/4 C. Packed Brown Sugar
2 tsp. Baking Soda
1 tsp. Vanilla Extract
3 Bananas, mashed
4 drops Doterra Cinnamon E.O. (could maybe use cinnamon extract)
1 drop Doterra Wild Orange E.O. (or orange extract)
2 C. Sprouted Wheat Flour
1 C. Fresh or Frozen Strawberries, sliced
Mix first 7 ingredients well. Stir in E.O.’s with a spoon; mix well. Then add flour. When mixed, add sliced strawberries. Spoon into greased or lined muffin tins. Bake at 375 degrees for 15 to 20 minutes until golden brown or until tops of the muffin spring back when pressed lightly. Makes 12 servings.— Submitted by Marcia Marshall


Baked Beans and Swiss Chard

30 May

For a salad greens this was a very hearty salad and could certainly work as a main course. You have the smokey meat/bean flavor of a main course chili combined with the energy and vitamin boost of green food. Loved it!

1 Tbsp. extra virgin olive oil
1/2 small onion, chopped
1 stalk celery, finely chopped
1 carrot, finely chopped
2 garlic cloves, finely chopped
Kosher salt and freshly ground pepper
1 bunch Swiss Chard or Mustard Greens, stems removed, leaves chopped
1/2 C. Diced smoked turkey or lean ham
1 – 15 oz. can Great Northern Beans, drained slightly
2 – 15 oz. cans Pinto Beans, drained and rinsed well
1/4 C. Chopped fresh parsley or 1 tsp. dried parsley
1 tsp. fresh thyme or 1/2 tsp. dried thyme
1 tsp. fresh oregano or 1/2 tsp. dried oregano
Heat olive oil in large skillet over medium heat. Add the onion celery, carrot, garlic and 1/4 tsp. each salt and pepper; cook stirring occasionally, until the vegetables are crisp-soft, about 7 minutes.
Add the greens, meat and 2 Tbsp. water to the skillet; cooking, stirring, until the greens wilt slightly, about 3 minutes. Add tomatoes with their juice and simmer about 5 minutes. Add the pinto beans and the Great Northern Beans with their liquid. Add parsley, thyme and oregano and simmer just to heat through. — Submitted by Marcia Marshall