This Mama Cooks! On a Diet

Crofter’s Organic Superfruit Spreads – try it in yogurt, toast or in a Low Fat Trifle

Crofter’s Organic recently released a new line of Organic Superfruit Spreads made from exotic fruits that are high in anti-oxidants like pomegranate, black currants and yumberries. According to their website, Crofters Super Fruit Spread contains as much antioxidant activity as 1L of red wine. They’ve determined this via in-house laboratory tests using ORAC analysis.

All Superfruit Spreads are made with Fair Trade sugar, contain no artificial flavors or preservatives, and are certified organic. The spreads are available in 11oz. jars at an SRP of $4.99.

The fruit in each Crofter Superfruit Flavor is sourced from around the globe:

• North American blend: cranberry and blueberry
• South American blend: maqui berry and passionfruit
• European blend: pomegranate and black currant
• Asian blend: yumberry and raspberry

Using Crofter’s Super Fruit Spreads

Jams, jellies, fruit spreads – I like them all. But what I loved about Crofter’s Superfruit Spreads were their unusual and delicious flavors. So far my favorite is the European blend, since I love pomegranate. But the South American one is delicious, too. My least favorite is the North American one, since I don’t care for blueberry all that much. Haven’t tried the Asian blend yet.

I’ve been experimenting a little bit with the spreads, trying them on toast and pancakes. So far my favorite is adding 2 tablespoons (only 1 Weight Watchers POINT) to a cup of no fat plain yogurt. It tastes just as good as a premixed flavored yogurt because a little of these spreads go a long way. Making a parfait with a layer of yogurt, a thin layer of spread, then some berries and a few nuts, ground flax seed, or granola would be a yummy and healthy way to start your day, too.

You can also use Crofter’s Organic Super Fruit spread a glaze for a grilled meat, like pork, chicken or shrimp. Just add a little water and maybe some hot sauce to spice it up a bit. Or add a little bit to a ham sandwich.

The Crofter’s site features all kinds of decadent recipes, but one way I like using fruit spread is in a berry trifle. Here’s a fairly healthy version from eatbetteramerica.com.

Nasoya Silken Creations: review and popsicle recipe

Silken Creations is a new non-dairy, tofu dessert starter from Nasoya®. It’s made from whole soybeans and sweetened with natural cane juice. It’s low in calories (only 110-120 per half cup serving), low in fat (only 1-1.5 grams per serving) and a good source of protein (3 grams per serving), too. Each 1/2 cup serving is 2 Weight Watchers POINTS.

Silken Creations is also lactose free, vegan, gluten free, kosher, cholesterol free, and all natural. Perfect to serve when your vegan friends or gluten free friends come over.

It’s available in three flavors - dark chocolate, strawberry and vanilla. You can eat it plain like pudding, bake it into a pie, make smoothies out of it, or my kids’ favorite, turn it into frozen treats.

A berry good recipe roundup at FoodieView blog

Nothing says summer than berries. If you agree, check out my latest post at the FoodieView blog, Recipe Roundup: A Berry Wonderful Summer.

Just a warning: only a few of the recipes over at FoodieView are low in Weight Watchers POINTS. There are a few exceptions luckily! Here are a couple of the better ones including my Weight Watchers POINTS breakdown:

Allen at Eating Out Loud's Raspberry Soufflé
Makes 6 servings

Ingredients;

• 1 teaspoon butter for greasing ramekins (.5 POINT or substitute with a cooking spray)
• 6 oz fresh raspberries (.5 POINT)
• 1/4 cup, plus 2 teaspoons sugar (12.5 POINTS)
• 4 egg whites (1 POINTS)

Directions:

1. Preheat oven to 400F (200C).
2. Butter the insides of six 1/2 cup ramekins.
3. Puree raspberries in a blender or food processor, then strain through a fine mesh sieve to remove the seeds. (Allen says this is a MUST!)
4. Add 2 teaspoons sugar to the strained puree and set aside.
5. In a mixer, beat four egg whites until they begin to thicken. Continue to beat the whites while you slowly add 1/4 cup sugar. Mix until egg whites form stiff peaks and are glossy.
6. Add 1/3 of the egg whites to the puree and slowly fold in. Continue by adding the remaining egg whites, folding in until no white streaks remain.
7. Spoon the soufflé batter into the ramekins, filling to the top and leveling off with the back of a spatula.
8. Place filled ramekins on a baking sheet and bake on a rack positioned in the bottom 1/3 of the oven.
9. Bake for 8-10 minutes or until the soufflé rises 1/2″ above the rim.
10. Serve immediately with a sprinkle of powdered sugar!

Weight Watchers POINTS per serving = 3

Whole lotta ricotta: Weight Watchers low POINTS ricotta desserts

These Weight Watchers recipes would make terrific breakfast dishes or after dinner desserts.

Note: the original recipes listed large amounts of Splenda sweetener – 4 and 2 teaspoons. That seems like a lot to me. I’ve listed the original amounts, but recommend that you start with 1-2 teaspoons and adjust for taste depending on the kind of sweetener you use. If you don’t like artificial sweeteners, try stevia. Other options are agave nectar, maple syrup, honey or real cane sugar – just remember to add the appropriate points.

Apples and Pears with Sweetened Ricotta
Serves 1

Ingredients:

• 1 small apple, cut into 1/2-inch pieces
• 1 small pear, cut into 1/2-inch pieces
• 1 tbsp fresh lemon juice
• 4 tsp of your favorite no calorie sweetener like stevia, Equal, Splenda, etc. – adjust for taste
• 1/8 tsp ground cinnamon
• 1/4 cup fat-free ricotta cheese

Directions:

1. Place apple, pear, lemon juice and 1 teaspoon of your favorite no calories sweetener in a small sauce pan.
2. Cover and cook over medium heat until somewhat soft, about 4 to 5minutes.
3. Meanwhile, combine remaining sweetener and cinnamon with ricotta in a small bowl.
4. Serve hot fruit over ricotta.

Weight Watchers POINTS = 3

Mother's Day Dishes from Taste of Home Healthy Cooking: Ham and Cheese Strudel and Sweet Berry Bruschetta

I’ve become a fan of Taste of Home Healthy Cooking magazine in the past few months that I’ve subscribed. (Their enewsletter is wonderful, too.) Not only is the magazine attractive, but the recipes are easy to make. Also, the magazine lists complete nutritional information for each recipe including diabetic exchanges, so it’s easy to figure out Weight Watchers POINTS as well.

My only complain about the recipes is that they could use more Weight Watchers Momentum filling foods like whole grains, but it’s easy to substitute more wholesome ingredients for white flour and things like sugar and egg substitute.

Here are a couple of recipes to make for the mom in your life from Taste of Home.

Mother’s Day brunch – main course

Using phyllo dough sheets may be a bit challenging, but the results will be worth it.

Ham and Cheese Strudel
TIME: Prep: 45 min. Bake: 15 min
Yield: 6 servings.

Ingredients:

• 1 tablespoon butter or stick margarine
• 2 tablespoons all-purpose flour
• 1 cup fat-free milk
• 1/4 pound fully cooked lean ham, finely chopped
• 1/3 cup shredded reduced-fat Swiss cheese
• 4 tablespoons grated Parmesan cheese, divided
• 1-1/4 cups egg substitute
• 12 phyllo dough sheets (14 inches x 9 inches)
• Nonstick cooking spray
• Refrigerated butter-flavored spray
• 1/4 cup dry bread crumbs
• 2 tablespoons minced fresh parsley

Directions:

1. In a saucepan, melt butter. Stir in flour until smooth. Gradually stir in milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Add ham; heat through. Remove from heat. Stir in Swiss cheese and 2 tablespoons Parmesan cheese until Swiss is melted; set aside. In a nonstick skillet coated with cooking spray, cook and stir egg substitute over medium heat until completely set. Stir into cheese mixture.
2. For each strudel, place one sheet of phyllo dough on work surface with a short side facing you (keep remaining dough covered with waxed paper to avoid drying out). Coat dough with cooking spray; fold in half lengthwise. Coat with cooking spray; spritz with butter-flavored spray. Sprinkle with 1 teaspoon bread crumbs. Spread some egg mixture over bottom third of dough to within 3/4 in. of bottom and sides. Fold in sides. Roll up dough, starting at end with egg mixture.
3. Place seam side down on an ungreased baking sheet. Coat with cooking spray; spritz with butter-flavored spray. Bake at 375° for 15-18 minutes or until golden brown and filling is heated through (filling may expand and come out of dough during baking). Sprinkle each with parsley and remaining Parmesan cheese. 

Nutritional information:

One serving: Calories: 218, Fat:8 g, Saturated Fat:3 g, Cholesterol:18 mg, Sodium:576 mg, Carbohydrate:18 g, Fiber:1 g, Protein:18 g

Diabetic Exchange:2 lean meat, 1 starch, 1/2 fat.

Weight Watchers POINTS = 5

If you’re looking for more healthy breakfast or desserts, try Taste of Home Healthy Cooking Mother’s Day breakfast and lunch menus.

More egg recipes: Easter Meringue Cups and other low calorie meringue desserts

You think I was joking when I posted last week that I was thinking of making a meringue dessert recipe. Well, since I bought more eggs (I just cannot resist 50% off brown organic eggs) I am very tempted to try this recipe from Taste of Home’s “Light Dessert of the Week” email newsletter for Easter Meringue Cups.

However, my plan is to make several substitutions to lower the calories. Instead of lemon curd, I will use sugar free, no fat instant lemon or vanilla pudding.

Fruit-wise, I bought 4 pounds of strawberries yesterday. (I love any fruit where 1 1/2 cups is only 1 Weight Watchers POINT). Plus I have some defrosted berries from last summer’s blackberry crop. So, I’ll use a combo of blackberries and strawberries, and forgo the sugary pineapple and mandarin oranges.

Or maybe I’ll forget about the fruit and just nosh on the meringue…messy but yummy!

Recipes for dieters from The Mayo Clinic: The Essential Diabetes Book

I don’t have to tell you that the rise in obesity means that more people are becoming diabetic earlier in life. But did you know that diabetic books, cookbooks and websites are a great source of healthy recipes for anyone trying to lose weight? Diabetic recipes always contain nutritional information and are usually low in calories and fat, and high in nutrition.

Just released this week, Mayo Clinic Essential Diabetes Book from the world's first and largest integrated, not-for-profit group medical practice offers clear direction on managing diabetes. It also contains diabetes-friendly recipes that don’t compromise taste or quality. Here’s a few that are also very low in Weight Watchers POINTS.

Grilled Salmon with Sliced Cucumber and Radish
Serves 8

Ingredients:

• 2 lbs. salmon fillet
• 1 tsp. lemon juice
• 1 tsp. olive oil
• Black pepper (optional)
• 2 c. cucumber, seeded and thinly sliced
• ¾ c. thinly sliced radishes
• 1 tsp. olive oil
• 2 tbsp. vinegar
• ¼ tsp. dill weed

Directions:

1. Rub salmon with lemon juice, then oil. Sprinkle with black pepper. Cut into 8 pieces.
2. Place salmon, skin side down, onto aluminum foil that’s been sprayed with cooking spray. 
3. In a bowl, combine the remaining ingredients. Mix well and refrigerate.
4. Grill or broil at medium to high heat until salmon is flaky but still moist.(For best results use a food thermometer – the internal temperature should reach 145 degrees F.) 
5. Top each serving of fish with the cucumber and radish mixture.

Nutritional info per serving: Calories 168, Protein 23 g, Carbohydrate 1 g, Total fat 8 g, Monounsaturated fat 3 g, Cholesterol 62 mg, Sodium 54 mg, Fiber trace

Exchange list servings:

• Free food 1
• Meat and meat substitutes 3

Weight Watchers POINTS: 4

No trifling matter: gluten free, vegan and raw food trifle recipes

My trifle bowl recipe roundup is now being featured at the FoodieView Blog - Recipe Roundup: Trifles: No Trifling Matter.

Normally I wouldn’t be posting about something so tempting and over indulgent. However, I wanted to draw your attention to the to gluten free trifle recipe, the two vegan trifle recipes, and even a raw food trifle dish. Heck, people on more “restrictive” diets should be able to have a little fun, too.

Here’s to a happy, healthy and delicious New Year!

Thanksgiving pie recipes for a healthy sweet potato pie and traditional, not so healthy pumpkin pie

Here’s another Thanksgiving holiday recipe from Jonny Bowden’s Healthiest Meals on Earth: The Surprising, Unbiased Truth About What Meals to Eat and Why.

Since my daughter is allergic to tree nuts and my mother-in-law is on a gluten-free diet, I’ll be using a GF pie crust mix instead of making the almond-oat crust.

I’ll also be substituting cow’s milk for the almond milk and foregoing the pecan topping. Instead, I’ll just drizzle some agave nectar or maple syrup on top.

Sweet Potato Pie with Almond-Oat Crust
Serves: 8
Prep Time: 20-25 minutes Cook Time: about 50 minutes

Ingredients:

Pie Filling

• 3 lbs sweet potatoes (5-6 medium), peeled and cut into 1½" pieces
• 2 eggs
• ¼ c agave nectar
• ¼ c almond milk
• ¼ c melted Natucol or Earth Balance (non-hydrogenated vegetable spread) or butter
• 3 T orange juice, about ½ orange, squeezed
• 1 t vanilla, or ½ t vanilla and ½ t orange extract
• 1 t cinnamon
• 1/2 t nutmeg
• ¼ t ground cloves
• Or omit single spices and use 1 ½ t pumpkin pie spice

Pie Crust

• 2/3 C whole oats, ground into flour in food processor
• 2/3 C almonds, ground into fine meal in food processor
• 2/3 C whole wheat pastry flour
• ¼ C almond or grapeseed oil
• ¼ C agave nectar
• ¼ C water

Pie Topping

• 1 C raw pecan halves or toasted sliced almonds
• 2 T brown rice syrup
• 1 T agave nectar

Directions:

1. Preheat oven to 350°.
2. Place sweet potatoes in large pot of boiling water and boil until very soft, about 10-12 minutes.
3. While potatoes are boiling, place 2 eggs in a mixer and beat well.
   When potatoes are soft, drain well and add to the mixing bowl.
4. Add agave, almond milk, spread or butter, orange juice, extract(s) and spices and mix until light and fluffy ~ all lumps removed.
5. To make the pie crust, add the dry ingredients to a large mixing bowl and mix to combine.
6. Whisk the wet ingredients together in a smaller bowl and pour into the dry.
7. Mix until well combined. Batter will be sticky.
8. Oil a 10" deep-dish pie plate and spread crust mixture evenly onto plate with oiled fingers.
9. Lay out pecans in a single layer on a baking sheet and place nuts and pie crust into preheated oven.
10. Bake for 5 minutes and start checking pecans, being careful not to scorch them. Remove after 5-8 minutes or when lightly toasted.
11. Remove crust after 10 minutes.
12. Combine the brown rice and agave nectar in a small bowl and add the hot nuts, tossing to thoroughly coat.
13. Spoon potato mixture gently into crust and arrange the nuts on top of the filling.
14. Bake about 30-35 minutes or until crust is lightly brown at edges.
15. Cool pie for at least 20 minutes before serving.

Cool a fever with a healthy frozen popsicle treat: green apple and flax seed pops

You must be wondering why I’m writing about popsicles in the middle of October. Four words: cold and flu season. Popsicles are good to give kids when they have a fever, sore throat or get their tonsils out.

Wouldn’t it be nice to have a freezer full of healthy popsicles to help your relieve your sore throat when you get a head cold or (god forbid) strep? A healthy popsicle would be a terrific treat to cool you down after a workout, too.

Try the 100% juice and fruit ones in the freezer aisle or make your own from Crystina Castella’s book, Pops!: Icy Treats for Everyone. It has recipes for healthy frozen treats like Carrot & Wheatgrass Pops and some not-so-healthy grownup ones like Sweet Martini Pops.

It’s fall, so I thought I’d try an apple based one. Since I’ve had two head colds since school began thanks to my kindergartner, I think I’ll lay in a big batch.