Smoked Salmon P

Ingredients

2 – 8 ounces packages fat-free cream cheese

4 ounces smoked salmon, flaked

2 tablespoons minced fresh chives

3 tablespoons chopped fresh dill

3 tablespoons fresh lemon juice Dash of Tabasco or hot sauce

Directions

Mix flaked salmon in a bowl with fat-free cream cheese, chives, dill, hot sauce and lemon juice. Stir well. Cover and refrigerate for a few hours to let flavors mix. Garnish with fresh parsley and serve with fat-free crackers. (Best with the cracked black pepper kind)

Beef and Cheese Balls

Ingredients

1 – 8 ounce package fat-free cream cheese (at room temperature)

1 – 2 1/2 ounce jar dried beef (finely chopped)

3 finely chopped green onion tops

2 tablespoons pickle relish

Directions

Cream soft cream cheese and 1/2 of the chopped dried beef. Add the green onion and pickle relish. Mix well. Form into ball and chill mixture in a covered container for 1 to 2 hours. Remove from the container and roll in the rest of the dried beef. Let stand at room temp for 30 minutes before serving with crackers.

Easy Quinoa Salad

Ingredients

1 cup of quinoa

1 cup soy yogurt

1 avocado – cut into 1-inch cubes

1 apple – cut into 1-inch cubes

2 tbsp nutritional yeast (optional)

2 tbsp olive oil (or other oil)

1 tbsp sea salt

1 tbsp curry powder

1 tsp ginger powder

1 tbsp white pepper

1 tsp dried dill

Directions

Rinse quinoa. Soak for 10 minutes then rinse again and add to 2 1?2 cups boiling water. Reduce heat and simmer for 10-15 minutes (until all the water is absorbed). Transfer the quinoa to a large bowl and mix in the rest of the ingredients. Serve immediately or refrigerate for up to 24 hours.

Healthy Roti

Ingredients

1 tsp vegetable oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each coriander, cinnamon and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas

Directions

Heat oil in a non-stick pan over medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.

Cover and cook, stirring ever so often for 15 minutes or until potato is tender. Season with hot sauce.

Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chick-peas are heated through. Divide mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings.)

Make this Tasty Lentil Salad

Ingredients

1 can red lentils

1/4 cup sesame seed oil

1/4 cup cooked brown rice

1/2 chopped raw green beans

1/3 cup raw baby spinach

Juice from 1?2 lemon

1 minced clove garlic

1 large chopped mint leaf

1/2 cup chopped zucchini

10 chopped mushrooms – stems removed

1 tsp cumin powder

Directions

Drain and rinse the lentils. Mix in the remaining ingredients and serve.

Beef Tenderloin with Horseradish Sauce Adds a Kick to Dinner

Ingredients

1 – 8 ounce carton fat-free sour cream

1/4 cup minced fresh Italian parsley leaves

1/4 cup prepared horseradish

1 teaspoon white wine Worcestershire sauce

1/8 teaspoon fresh ground black pepper

1 – 2 pound beef tenderloin

Cooking oil spray

1/2 teaspoon salt free lemon-herb seasoning (Mrs. Dash)

Directions

Combine sour cream, parsley, horseradish, Worcestershire sauce and black pepper in a bowl. Cover and chill for at least 1 hour.

Preheat oven to 500

Carrot Soup Recipe

Ingredients

1 tablespoon vegetable oil

1 large onion, diced

3 cloves garlic, minced

4 large carrots, sliced

5 new potatoes, quartered

2 cups vegetable broth

2 teaspoons grated fresh ginger

1 teaspoon curry powder

salt and pepper to taste

Directions

Heat oil in a soup pot over medium heat. Add onion and garlic, and cook stirring often until onion is translucent. Add carrots and potatoes, and cook for just a few minutes to allow the carrots to sweat out some of their juices.

Pour the vegetable broth into the pot, and season with ginger, curry powder, salt and pepper. Bring to a boil, then reduce heat to low. Simmer for 15 to 20 minutes, until carrots are tender.

Puree soup in small batches using a food processor or blender, or if you have an immersion blender, it can be done in the soup pot. Reheat soup if necessary, and serve.

Diet Cheese Dip Recipe

Ingredients

1 cup cottage cheese, creamed

2 tablespoons lemon juice

2 tablespoons milk

2 tablespoons low fat salad dressing or mayonnaise

2 tablespoons green onions, chopped

1/4 cup parsley, coarsely chopped

1/2 teaspoon tarragon leaves

1 dash pepper

Directions

Mix ingredients in a blender, scraping sides of blender with a spatula or rubber spoon and as needed until mixture is smooth and creamy. Serve with fresh vegetables – carrots, celery, green pepper, turnips, etc.

Cantaloupe Salsa Recipe

Ingredients

2 cups diced (1/4 inch) cantaloupe

1/4 cup finely chopped sweet onion such as Vidalia

2 tablespoons finely chopped fresh basil

1 (2-inch-long) fresh Serrano pepper, minced (including some seeds)

1 tablespoon fresh lime juice

1/4 teaspoon salt

Directions

Toss together all ingredients in a bowl and let stand, covered and chilled, 10 minutes.

Super Simple Beef and Snow Peas Recipe

Ingredients

1 pound boneless top sirloin

1 tablespoon canola oil

1 clove garlic, minced

1/4 teaspoon salt

1/8 teaspoon pepper

1 can sliced water chestnuts

2/3 cup low fat beef broth

1 tablespoon cornstarch

2 tablespoon water

1 tablespoon soy sauce

1/4 teaspoon ground ginger

1 – 6 ounce package frozen snow pea pods, thawed and drained

Directions

Heat wok or large nonstick skillet over high heat. Add oil to coat. Add garlic and sirloin which has been thinly sliced. (Partially freezing makes slicing meat across grain easy.) Stir fry for 3 to 4 minutes or until just brown.

Add salt and pepper, stirring in beef broth. Mix cornstarch, water and soy sauce. Slowly stir into broth mixture and bring to a boil and cook until thickened, about one minute. Stir in ginger, pea pods and water chestnuts. Cook over medium heat for 2 minutes until peas are crisp-tender.