Healthy Hors d’oeuvres
1. No Carb Asian Lettuce Wraps
Serves: 8
Equals: 2oz protein, ½ fat (only has fat if you use nuts)
INGREDIENTS
Sauce Hoisin*
- ¼ cup soy sauce
- 1-tablespoon rice vinegar or 2 teaspoons white vinegar
- 2-teaspoons toasted sesame oil
- 1 ½ – teaspoons finely minced garlic
- ¼ teaspoon red chili flakes or red chili oil
- 1/8 teaspoon ground black pepper
Filling
- 1 pound ground turkey
- 1 Tbsp coconut oil
- 1 cup leeks, thinly sliced
- ½ cup thinly sliced celery
- 1 cup julienned bell pepper (1/4 inch by 2 inch strips)
- 1 cup mung bean sprouts
- 1 Tbsp sliced almonds and 1 Tbsp chopped cilantro as a topping for each lettuce cup (optional)
- 1 head butter lettuce, leaves separated into 8 large cups
Directions for Asian Lettuce Wraps
- In a small bowl, combine the sauce ingredients.
- Place the turkey in a medium bowl and add 3 tablespoons of the sauce. Stir to coat the meat. Set aside.
- In a large frying pan, heat the oil over medium-high heat. Add the leeks and celery, and stir-fry 3 minutes, until tender. Add the turkey and stir-fry, breaking apart, for 4-5 minutes, until browned.
- Add the bell pepper and stir fry for 2-3 minutes, until softened. Add the bean sprouts and remaining sauce and stir-fry for another 2 minutes, until the sprouts are fully cooked.
- Place the lettuce cups on a platter and the hoisin turkey mixture and top with almonds and cilantro in the center of the table with a slotted spoon for serving. Have everyone fill their lettuce cups with the hoisin turkey.
- Substitute Hoisin for prepared bottled sauces available at the Healthy Way such as: ginger sesame, peanut ginger and sweet ginger chili.
2. Cauliflower Pizza – Vegetarian Pizza with Cauliflower Crust
Serves: 6 (makes 24 4×4 slices, each serving is 4 slices)
Equals: 1 protein, 1 fat
The perfect pizza for weight loss to control diabetes.
CRUST INGREDIENTS
- 4 cups of riced* cauliflower (about one large head of cauliflower)
- 4 eggs
- 2 cups grated almond cheese (garlic herb flavor) Can also use part skim mozzarella
- 3 tsp oregano
- 4 cloves garlic, minced
- Pepper to taste
Directions for Crust Baking
- Preheat oven to 375 F
- Use olive oil spray to coat 2 12×18 cookie sheets
- Make sure you cauliflower is roughly chopped in florets.
- *Add the florets to your food processor and pulse until cauliflower resembles rice.
- Place the cauliflower in a microwavable container and cover with a lid.
- Microwave for 10 minutes. If you do not have a microwave, I’d recommend cooking the cauliflower first either in your oven or on the stovetop and then ricing it.
- Place all the cauliflower in a clean kitchen towel and squeeze until dry.
- Place dried cauliflower in a large bowl and add eggs, cheese, oregano, garlic and pepper
- Mix all ingredients together
- Separate the mixture in half and place each half onto the prepared baking sheets and shape into a pizza crust
- Bake the crust (without topping) for about 25 minutes until golden brown.
- Remove from oven and top with the following topping ingredients:
- Bake for 5 additional minutes or until cheese has melted and tomatoes have softened. Sprinkle with fresh chopped basil and Rawmesan
TOPPING INGREDIENTS
- 1 cup sliced cremini mushrooms
- 1 cup sliced red bell pepper
- ¼ cup fresh chopped basil (save a few leaves as garnish)
- 1 cup thinly sliced seeded tomatoes
- ½ cup onions
- 2 cups grated almond or part skim mozzarella cheese
- 2 oz Rawmesan sprinkle
Directions for pizza topping
- Sauté mushrooms, onion and bell pepper in 1 teaspoon coconut oil until tender (about 5 minutes)
- Top evenly with mushroom mixture, tomatoes, spinach, basil and grated cheese
- Sprinkle with pepper, Rawmesan and a few basil leaves
3. Low Fat Simple and Savory Stuffed Mushrooms
Serves: 4
Equals: 6 mushrooms = 1 ½ protein, ¼ starch
Preheat oven: 350F
INGREDIENTS
- 24 brown mushrooms
- ½ onion, chopped
- 3 cloves garlic minced
- 1 Tbsp chopped parsley (fresh or dried)
- ½ cup crushed sesame Ryvita
- 8oz low Free Cream Cheese
DIRECTIONS
- Remove stems from mushrooms, chop and sauté with onions, garlic until translucent
- Add the Ryvita crumbs to the mushroom mixture.
- Stir in the cream cheese.
- Fill the mushroom caps with the mixture.
- Bake for 8-10 minutes. Top with parsley
4. Apricot Chutney Tropical Dip with Crackers – A Healthy Dip
Serves: 8
Each 1oz serving of cheese mixture = 1 fat and 1 starch for 10 crackers
INGREDIENTS
- 1 jar apricot all fruit spread
- 2 Tbsp chopped yellow onion
- dash of salt
- 1 tsp ginger juice/ginger powder or chopped fresh ginger
DIRECTIONS
Arrange the following:
- 8 oz low Free Cream cheese
- Large sprinkle of curry powder a top cream cheese
- Add apricot chutney on top of cream cheese/curry
- 2 ½ oz shredded unsweetened coconut, on top of chutney
- ¼ cup chopped peanuts on top of coconut
- cilantro (to sprinkle on top)
Serve with Jillz crackers (10 crackers = one serving)
5. Filo (aka Phyllo) Cups
Serves: depends on how many strips you make
Each 1oz serving (approximately 4 cups without filling) = 1 starch
Preheat oven to 375F
This recipe can be made up to a week in advance and should be left sealed in an airtight container.
INGREDIENTS
1 package filo dough thawed (or less as desired)
PAM spray or equivalent (butter flavor) or melted Earth Balance Butter Substitute
Directions for making filo cups
- Cut filo dough into 2” strips
- Stretch the strip of filo dough across a mini muffin tin opening
- Spray the stretched layer with PAM or lightly brush with melted butter
- Fold it back over itself stretching again
- Spray each newly created layer with PAM or butter
- Repeat for 5 layers
- Fan out top edges over the muffin tin to create a basket
- Cook for 8-10 minutes until golden brown.
Fillings
These cups can be filled with anything! Here are a few ideas to spawn your imagination:
- Healthy Way egg or chicken cup filling
- Chopped artichoke hearts, Healthy Way type mayonnaise (veganese or lemonese)
- Smoked Salmon and lowfree cream cheese with capers
- Mushrooms, Rawmesan cheese and onion
- Dessert items
Healthy Low Carb, No Sugar and Low Fat Main Courses
1. Pumpkin Soup with Peanut Curry
Serves: 4
Serving size: 1 ½ cups
Equals: 1 Starch, ½ fruit and 1 Fat if using unsweetened cashew milk or ½ Fat if using unsweetened almond
INGREDIENTS
- 1 ½ cups chopped, peeled apple
- 1 cup chopped onion
- ¼ cup white wine or water
- 1 ½ tsp curry powder and 1tsp thyme
- 1 can (15 ounces) pure unsweetened pumpkin
- 1 can (14 ½ ounces) reduced sodium chicken or vegetable broth
- ¾ cup unsweetened cashew milk or unsweetened almond milk
- ¼ cup peanut powder from The Healthy Way (PP2 Powder)
- 1 tsp salt
Directions for making soup
- In a large saucepan combine: Apple, onion and wine or water over a medium-high heat
- Stir occasionally until onion is soft and most of the wine or water evaporates from the pan – about 8 minutes
Note: Residual alcoholic content cooks off by 40% after 40 minutes or 95% after 2 hours according to the ARS of the USDA.
- Add curry powder and stir until fragrant (about 30 seconds)
- Stir in: Pumpkin, Broth and PB2 (peanut butter powder)
- Cover pan and Bring to boil
- Reduce heat and simmer gently for about 10 minutes
- Stir in unsweetened cashew milk or unsweetened almond milk
- Remove from heat to cool
- Once cooled, pour the mixture into the blender or food processor and blend until smooth
- Warm on the stove before serving
- Garnish as desired with parsley, pumpkin seeds
2. Sautéed Pear Arugula and Feta Cheese Salad
Serves: 4 – one cup serving
Equals: 1 Fat and ¼ fruit
INGREDIENTS FOR SALAD
- 4 cups arugula
- ¼ small red onion thinly sliced
- 1 Tablespoon coconut oil
- 2 bosc pears, peeled, cored, cut into ½ inch thick slices
- 1 Tablespoon fruit sweet
- 1/2 teaspoon fresh orange zest, minced or grated
- ½ cup fat free feta cheese crumbled into small pieces
- ¼ cup raw walnuts, chopped
INGREDIENTS FOR SALAD DRESSING
- ¼ cup extra virgin olive oil
- 4 tablsepoons apple cider vinegar
- 1 tablespoon fruit sweet
- Large pinch of salt
- Black pepper
Directions for making salad
- Put arugula and red onion slices in a bowl
- Whisk dressing ingredients in a separate small bowl.
- Toss greens with dressing until lightly coated.
- Heat coconut oil in a large skillet over a medium-high heat
- Add pear and fruit sweet
- Sauté stirring occasionally until pears are almost tender (about 5 minutes)
- Add orange zest and sauté until golden brown (about 2 minutes longer)
- Add warm pears, walnuts and goat cheese to greens.
- Toss well and serve.
3. Whole Grain Cranberrry Apple Stuffing
Serves: 4
Equals: 1 Starch, ½ Fruit
Preheat oven to: 350F
INGREDIENTS FOR STUFFING
- 6 ribs of celery, diced
- 1 cup mushrooms
- 1 apple, diced into small pieces (with the peel)
- ¼ cup white wine
- ½ cup cranberries, unsweetened
- 4 slices Ezekiel bread, toasted and cut into bite size pieces
- ½ cup low-sodium chicken or vegetable broth
- 1 Tbsp sage or poultry seasoning
- 1tsp pepper
- 1Tbsp fresh chopped rosemary
- ¼ cup slivered almonds
- 1 cup onions
Directions for making stuffing
- Saute onion and celery in 2tsp. coconut oil until tender. Add mushroom and cook another 3 minutes
- In a large bowl, combine all ingredients, including the cooked onion mixture. May need to use hands to bind together
- Place stuffing mixture into a 9×13 greased pan (Earth Balance coated or Pam type spray)
- Bake for 35 minutes.
- If stuffing this into a turkey instead of making it in a dish- please make sure the stuffing reaches 170 F to prevent food born illness
4. Homemade Cranberry Sauce Relish
Serves: Makes 4 cups
Equals: 2 tablespoons are free or ¼ cup = ¼ fruit and ¼ fat
INGREDIENTS FOR CRANBERRY RELISH
- 1 10 ounce bag whole unsweetened cranberries
- 1 green apple peeled and chopped
- 1 ounce lemon juice
- 1 ounce orange juice
- 1 teaspoon orange zest
- 1 teaspoon lemon zest
- ¼ cup walnuts
- 1 cup coconut sugar (3/4 cup Xyla can be substituted if preferred)
- 1 cup water
Directions for making cranberry relish
- Cook cranberries, sugar and one cup water in saucepan over medium
heat for 5 minutes or until skins pop - Add apple, zests, and juices, cook over medium heat for 15 minutes
- Remove from heat and add walnuts
- Serve chilled.
5. Low Carb Sweet Potato Pumpkins
Serves: 8
Equals 1 starch, ¼ fruit
Preheat oven to 375 F
INGREDIENTS FOR SWEET POTATO PUMPKINS
- 8 large sweet potatoes
- 2 cans (8 oz) crushed pineapple, drained
- 1 egg
- 2 teaspoons Earth Balance butter substitute
- Dash pepper
- 1/2 teaspoon ground nutmeg
- 1/4 cup dried unsweetened cranberries
- 8 mini carved out pumpkins
- Parsley for garnish (optional)
Directions for Sweet Potato Pumpkins
- Bake sweet potatoes until tender
- Whip together: sweet potatoes, pineapple, egg, butter substitute, pepper and nutmeg
- Top with dried cranberries
- Bake for 20 minutes
- Spoon mixture into 8 mini pumpkins that have been carved out
- Return to oven for 10 minutes
- Garnish if desired with fresh parsley
- Serve with pumpkin lids askew on top
Desserts
1. Sugar Free Pumpkin Pie Shake
Serves: 1
Equals – 1 serving = 3 ounces protein, ½ starch and ½ fat
INGREDIENTS FOR SHAKE
- 1 Scoop vanilla protein powder
- 1 cup unsweetened almond milk
- 1/4 cup canned pumpkin puree
- 1 teaspoon cinnamon
- ¼ teaspoon ginger
- ¼ teaspoon nutmeg
- ¼ teaspoon allspice
- ½ cup ice cubes
Directions for making shake
Blend all ingredients together in a blender or processor and serve immediately
2. Sweet Potato Brownies – Healthy, Low Carb, and Naturally Sweetened
Serves: Yields 20 brownies
Equals – 1 brownie = ½ starch and 1 fat
Preheat oven to 400 degrees F and bake for 25 to 30 minutes
INGREDIENTS FOR BROWNIE
- 2 cups sweet potato (about 1 large sweet potato, already baked and cooled)
- ½ cup coconut oil, melted
- ½ cup cocoa
- ¼ cup buckwheat flour
- ¼ cup fruit sweet
- 1/8 cup unsweetened almond milk
- 1/8 cup cacao nibs
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- 1 egg lightly wisked
- ½ teaspoon baking soda
- ¼ cup chopped walnuts
Directions for making brownies
- Line an 8×8 baking pan lightly grease with coconut oil. Set aside.
- In a large bowl mix together all ingredients except the Cacao nibs and walnuts
- Blend thoroughly with an electric beater
- Add the nibs and nuts
- Pour brownie batter into prepared baking pan
3. Healthy Way’s Pumpkin Pie with Whipped Cream – Naturally Sweetened
Serves: 8 Servings
Equals – 1 slice = ½ starch and ½ protein
Preheat oven to 350 degrees F
INGREDIENTS FOR PUMPKIN PIE FILLING
- 1 can (15 ounces) pumpkin, unsweetened
- 1 can fat-free evaporated milk
- 1 tsp vanilla extract
- 2 eggs
- 1 tablespoon pumpkin spice (or 2 teaspoons cinnamon, 1 teaspoon ginger and ½ teaspoon nutmeg)
- ½ cup xylitol 0r ¾ cup coconut sugar
INGREDIENTS FOR CRUST
- 1 package bran muffin mix
- 1/3 cup unsweetened applesauce
- 1 egg
INGREDIENTS FOR WHIPPED TOPPING
- 10 ounce package Mori-Nu Silken tofu
- 4 teaspoons xylitol or stevia or coconut sugar
- 1 tsp vanilla extract
- 1 tablespoon fat-free soy milk or canned non-fat evaporated skim milk
Directions for making Pumpkin Pie Crust, Filling and Whipped Cream
- First prepare the crust:
- Beat the egg
- Add in the applesauce
- Add in the muffin mix
- Press into a greased 9” deep dish glass pie pan
- Cook at 350 for 8-10 minutes then put aside to fill
- Then Prepare the filling:
In a blender or food processor mix until smooth: Pumpkin, Milk, Pumpkin spice and Sugar substitute.Add in both eggs and quickly blend. Pour mixture in cooked crust and bake for 50-60 minutes until pieis firm. Cool at least 15 minutes before topping with the whipped cream. - Now prepare the whipped cream
- Place all ingredients in a blender or food processor and blend until very smooth. Add more soy milk (a teaspoon at a time) if mixture remains too thick.
- Place in a covered container and refrigerate until chilled.