What A Girl Eats

If we have to eat - we want low calorie stuff.  Here are a few of my favorite recipes.  Salty, sweet - Summer, Winter - all good recipes, all under 75 calories, and all personally tried by yours truely. 

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Summer Recipes
Winter Recipes
Spring/Fall Recipes
Master Cleanse Recipes

Melon Duet

	Ingredients ½ medium cantaloupe (peeled, seeded, coarsely chopped) 1 Tbl fresh lime juice, divided ¼ tsp fresh, grated ginger, divided ¼ medium honeydew (peeled, seeded, coarsely chopped) 1 mint sprigs, optional Directions In a blender, puree the cantaloupe with half of the lime juice and half of the ginger. Transfer to a bowl. Rinse out the blender. Puree the honeydew with the remaining lime juice and ginger. Simultaneously pour 1/2 cup of each melon mixture into opposite sides of a soup bowl. Garnish each serving with a mint sprig, if desired.

4 Servings
60 Calories/0 grams Fat - Per Serving

	Cucumber Tomato Salad

	Ingredients ½ cup rice vinegar 3 Tbl Equal® Spoonful 3 cups unpeeled 1/4 2 cups chopped tomato ½ cup chopped red onion 1 salt and pepper to taste Directions Combine vinegar and Equal. Add cucumbers, tomato and onion. Season to taste with salt and pepper; mix well. Refrigerate covered, at least 30 minutes before serving.

6 Servings
22 Calories/0 grams fat - Per Serving

Rainbow Fruit Salad

	Ingredients 2 cups fresh fruit such as grapes, melon, berries 4 tsp confectioners' sugar 1 tsp McCormick ® imitation rum extract 1 dash sour cream Directions Combine fruit, confectioners' sugar and rum extract. Serve chilled, with a dollop of sour cream

4 Servings
75 Calories/4 grams Fat - Per Serving

	Green Beans Parmesan

	Ingredients 2 tsp reduced-calorie margarine 2 large shallots, sliced and separated into rings 1 lb fresh green beans 1 cup canned low-sodium chicken broth, undiluted 1/8 tsp salt ¼ cup freshly shaved Parmesan cheese Directions Melt margarine in a small nonstick skillet over medium-high heat. Add shallots; cook 20 minutes or until golden, stirring occasionally. Remove from heat, and set aside. Wash beans; remove ends. Place beans, chicken broth, and salt in a medium saucepan; bring mixture to a boil. Cover, reduce heat, and simmer 12 to 14 minutes or until beans are tender. Drain beans, and stir in shallots. Transfer to a serving dish, and sprinkle with cheese.

4 Servings
67 Calories/2.6 grams Fat - Per Serving

Peanut Butter Chocolate Bars

	Ingredients ½ cup stick butter or margarine, softened 1 cup Equal® Spoonful 1/3 cup firmly packed brown sugar ½ cup 2% milk ½ cup creamy peanut butter 1 egg 1 tsp vanilla extract 1 cup all-purpose flour ¾ cup quick oats, uncooked ½ tsp baking soda ¼ tsp salt ¾ cup mini semi-sweet chocolate chips Directions Beat butter, Equal®, and brown sugar until well combined. Stir in milk, peanut butter, egg and vanilla until blended. Gradually mix in combined flour, oats, baking soda, and salt until well blended. Stir in chocolate chips. Spread mixture evenly in well-sprayed 13 x 9-inch baking pan. Bake in preheated 350ºF oven 20 to 22 minutes. Cool completely in pan on wire rack. Cut into squares; store in airtight container at room temperature.

48 Servings
75 Calories/5 grams fat - Per Serving

Lemon Herb Green Beans

	Ingredients ¾ lb fresh green beans, trimmed 1 Tbl butter or margarine ½ tsp McCormick® Basil Leaves ¼ tsp McCormick® Oregano Leaves ¼ tsp finely shredded fresh lemon peel Directions Rince and trim green beans. Add beans to boiling salted water. Cook, uncovered, on medium-high heat 7 minutes. Drain. Return beans to saucepan. Stir in remaining ingredients. Let stand 5 minutes before serving. Season to taste.

4 Servings
59 Calories/3 grams fat - Per Serving

• 20 radishes, trimmed and thinly sliced
• 12 fresh mint leaves, finely chopped
• 1/3 cup orange juice
• 2 Tbs. plus 2 tsp. lemon juice

Combine all ingredients in a bowl. Add salt and pepper to taste.

Per serving: calories 16, fat 0.2g, 8% calories from fat, cholesterol 0mg, protein 0.3g, carbohydrates 3.9g, fiber 0.5g, sugar 2.9g, sodium 6mg, diet points 0.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.2, Fruit: 0.2, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

Sour Cream Dip with Fresh Fruit

	Ingredients 2 Tbl sugar 1/8 tsp McCormick® Ground Cinnamon 1/8 tsp McCormick® Ground Nutmeg 1/8 tsp McCormick® Ground Allspice 1/8 tsp salt 1 cup sour cream ½ tsp McCormick® Pure Vanilla Extract 1/8 tsp McCormick® Imitation Rum Extract Directions Place sugar, cinnamon, nutmeg, allspice and salt in a small bowl and stir until well combined. Place sour cream in separate bowl and stir sugar mixture into sour cream. Add vanila and rum extracts and stir. Spoon into serving dish, cover, and refrigerate at least two hours. Serve with your favorite fresh fruit.

8 Servings
51 Calories/3g Fat - Per Serving

	Snow Pea Salad

	Ingredients 2 Tbl rice wine vinegar 1 Tbl low-sodium soy sauce ¼ tsp ground ginger ¼ tsp garlic powder 1 cup fresh snow pea pods 1 (8-ounce) can water chestnuts, drained *Optional*  1 Tbl chopped fresh parsley Directions Combine first 4 ingredients in a jar; cover jar tightly and shake vigorously. Wash snow peas; remove ends. Arrange snow peas in a vegetable steamer over boiling water. Cover and steam 3 minutes; drain and rinse with cold water. Combine snow peas, water chestnuts and parsley in a small bowl. Pour vinegar mixture over snow pea mixture; toss lightly. If desired, garnish with green onion fans.

2 Servings
72 Calories/0.2g fat - Per Serving

Wilted Green with Warm Bacon Dressing

	Ingredients 2 cups water ½ cup English peas 6 cups gourmet salad greens (about ¼ pound) ½ cup thinly sliced green onions 4 slices turkey bacon, diced ¼ cup water 2 Tbl red wine vinegar 2 Tbl fresh lemon juice 1/8 tsp Coarsely ground pepper (optional) Directions Bring 2 cups water to a boil in a saucepan; add peas. Cover and cook 7 minutes or until crisp-tender. Drain and rinse under cold running water; drain well. Combine peas, salad greens and green onions in a large serving bowl. Cook turkey bacon in a nonstick skillet over medium heat 4 minutes or until crisp. Add ¼ cup water, vinegar and lemon juice to skillet; cook 2 minutes. Immediately pour warm dressing over salad, and toss gently to coat. If desired, sprinkle salad with pepper.

4 Servings
56 Calories/2.6g fat - Per Serving

Coffee Latte

	Ingredients 1¼ cups regular grind espresso or other dark roast coffee 1 cinnamon stick, broken into pieces 6 cups water 1/3 cup Equal® Spoonful 2½ cups fat-free milk 1 Ground cinnamon or nutmeg Directions Place espresso and cinnamon stick in filter basket of drip coffee pot; brew coffee with water. Stir Equal® into coffee; pour into 8 mugs or cups. Heat milk in small saucepan until steaming. Process half of milk in blender at high speed until foamy, about 15 seconds; pour milk into 4 mugs of coffee, spooning foam on top. Repeat with remaining milk and coffee. Sprinkle with cinnamon or nutmeg before serving.

3 Servings
31 Calories/0g Fat - Per Serving

• 1/4 cup vanilla lowfat yogurt
• 1/8 tsp. ground cinnamon
• 1/8 tsp. ground cardamom
• 1 cup seedless green grapes
• 1 cup seedless red or black grapes

Combine first 3 ingredients in a large bowl and mix well. Add grapes and stir gently until well coated. Cover and refrigerate until chilled.

Per serving: calories 70, fat 0.7g, 8% calories from fat, cholesterol 1mg, protein 1.4g, carbohydrates 16.5g, fiber 0.9g, sugar 15.6g, sodium 12mg, diet points 1.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 1.0, Bread: 0.0, Lean meat: 0.0, Fat: 0.0, Sugar: 0.2, Very lean meat protein: 0.0

Antipasto Kabob

	Ingredients 1/8 tsp pepper 1/8 tsp garlic powder ¼ cup water ¼ cup white wine vinegar 1 medium carrot, peeled 1 medium-size yellow squash, cut into ¼-inch slices 1 small green pepper, seeded and cut into 1-inch 1 Tbl olive oil 1 tsp dried Italian seasoning 4 ozs reduced-fat Monterey Jack cheese, cubed 8 cherry tomatoes 8 ripe olives 8 small fresh mushrooms Directions Slice carrot with a vegetable peeler lengthwise into long thin strips. Place strips in a large shallow dish. Add squash and next 4 ingredients. Combine vinegar and next 5 ingredients in a jar; cover tightly, and shake vigorously. Pour over vegetables. Cover; marinate in refrigerator 30 minutes. Thread vegetables and cheese alternately onto 8 (6-inch) wooden skewers.

8 Servings
68 Calories/3.3g fat - Per Serving

Lavender Creme Brulee

	Ingredients ½ vanilla bean, split in half lengthwise 1¼ cups low-fat milk 1¼ cups fat-free milk 1½ tsp dried lavender flowers 3 large eggs 4 large egg whites 1/3 cup raw cane sugar plus 6 teaspoons for topping Directions Scrape the seeds from the vanilla bean pod. In a medium saucepan, combine the vanilla bean pod and seeds, the milks, and the lavender flowers. Bring to a simmer over low heat. Remove from the heat, cover, and steep for 30 minutes. Preheat the oven to 325ºF. Return the pan to medium heat and bring the milk mixture back to a low boil. Combine the eggs, egg whites, and sugar in a bowl. Slowly whisk the hot milk into the egg mixture, stirring constantly ntil all the milk has been added. Strain the custard through a fine mesh strainer or a colander lined with cheesecloth. Pour 1/2 cup of custard into each of 12 ramekins and place them in a baking pan. Add enough hot water to the baking pan to bring the water halfway up the sides of the ramekins. Bake for 50 minutes or until the custard is set. Cover and refrigerate until well chilled (1 to 2 hours). When ready to serve, preheat the broiler. P{lace the ramekins of chilled custard on a baking sheet. Sprinkle 1/2 teaspoon raw cane sugar in each ramekin and broil quickly until the sugar is caramelized, 1 to 2 minutes. Watch carefully to avoid burning. Let cool at room temperature for 5 to 10 minutes before serving.

12 Servings
50 Calories/2g fat - Per Serving

• 1/3 cup onions, chopped
• 1/3 cup green bell pepper, chopped
• 3/4 tsp. garlic, minced
• 1/4 tsp. crushed red pepper
• 1-1/4 tsp. olive oil
• 1 cup reduced-sodium beef broth
• 1 cup water
• 11 ounces canned kidney beans, drained and rinsed
• 1-1/4 cups canned Italian style stewed tomatoes
• 11 ounces frozen Italian-style vegetable combination
• 3/4 tsp. dried basil leaves
• 1/2 cup small shell pasta
• 2/3 cup spinach leaves, loosely packed

Sauté onion, pepper, garlic, and red pepper in oil in large saucepan until tender, 3-4 minutes. Stir in beef broth, water, beans, tomatoes, Italian vegetables, and basil; heat to boiling. Add pasta and simmer, uncovered, until vegetables and pasta are tender, about 10 minutes. Stir spinach into soup; simmer 1-2 minutes. Season to taste with salt and pepper. If desired, add a teaspoon of prepared pesto sauce into each bowl of soup.

Note: You can substitute frozen chopped onion, green pepper, and prepared garlic. You can prepare soup 1-2 days in advance; refrigerate, covered.

Courtesy American Dry Bean Board.

Per serving: calories 230, fat 2.4g, 9% calories from fat, cholesterol 0mg, protein 11.9g, carbohydrates 43.1g, fiber 9.2g, sugar 7.4g, sodium 499mg, diet points 3.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.5, Fruit: 0.0, Bread: 1.8, Lean meat: 0.0, Fat: 0.3, Sugar: 0.0, Very lean meat protein: 1.0

These are from the back of the Master Cleanse book.  I think he is obsessed with maple syrup, but these are good recipes for fattening alternatives:

Coconut Milk

Coconut milk may be used in all recipes calling for milk.  Other nut milks are also good.  They are superior and preferred to the use of any of the animal milks.  Use fresh nuts in preference to canned or grated nuts.
To prepare coconut milk, start with liquefier (blender) 1/2 full of warm water.  Add 2 tbsp of maple syrup and a dash of salt. (These can be left out if not desired.)
As liquefier is running (medium to high speed) add chunks of coconut until container is nearly full. (Dried coconut may be used.)
Strain the pulp from the liquid and use the pulp over again by adding fresh warm water to it in the blender.  Strain again, and this time throw the used pulp away.
The coconut milk produced in this fashion makes a tasty, nutritious beverage for children or adults in place of animal milk.  A number of delicious drinks can be made by using coconut milk and  your favorite fresh fruit liquefied together.

Coconut-Sesame Mix (May be used for many cream sauces)

6 tbsp grated coconut
6 tbsp fresh sesame seeds
Sesame or safflower oil

Liquify the two dry ingredients until they no longer fall to center.  Stop the blender and push them to the center with a knife several times as they stick to the sides.
As liquefier is running, add sesame or safflower oil until the oil covers the pulp (approx 6 tbsp).  Liquify for 2 minutes and then add warm water until mixture reaches the desired thickness.  One tbsp of maple syrup and a dash of salt may be added if desired.

For Sauces:  Start with coconut milk, or coconut-sesame milk;  add potato flour for thickening and season with desired spices.  May also be used for creamed soups (mushroom, celery, etc) and scalloped dishes (potato, cauliflower, etc)  Try variations as your imagination dictates.

Almond Milk

Start with 1 lb of shelled almonds (dry) in the blender.  Blend until they no longer fall to the center, pushing to the center with a knife several times as they stick to the side.  Add sesame or saffloer oil until pulp is covered (approx 7 tbsp) blend for 2 minutes more and then add warm water until mixture is deired thickness.  Two to three glasses of water should be sufficient.  One or two tbsp of maple syrup and a dash of salt may be added if desired.
This makes a nice drink or may be used for any milk recipe.

Mayonnaise

Start with the coconut-sesame milk, but keep it medium thick by using less than the customary water.  Add the following:

5 tbsp apple cider vinegar
1 tbsp maple syrup
2 cloves garlic
1 tsp chili powder
1 tsp parika
1 tsp powdered mustard
1 tsp turmeric
1/2 tsp sweet basil
salt to taste

Vegetable salad dressing 1

Use preceding mayonnaise dressing to start.  Addextra spices, delicately, such as dill seed, curry powder, cayenne pepper, fennel seed, or oregano.  A couple of dill pickles and sweet relish may be added to prived the Thousand Island taste.

Vegetable salad dressing 2

3/4 cup olive, sesame, or safflower oil
1/2 cup vinegar (apple cider or wine)
2 tbsp lemon or lime juice
3 tbsp maple syrup
1/2 tsp paprika
2 tsp mustard
1 tsp sweet basil
1 tsp dill seed
1/2 tsp cardamom
2 cloves garlic
2 tbsp potato flour (optional)

Blend the oil and vinegar together first with the maple syrup, then add the other ingredients.  Add the potato flour as needed if you desire the dressing to be thicker and creamier.
Other herbs and spices may be used very delicately instead of the suggested ones to create a variety of dressings.

French Dressing

To the mayonnaise dressing, add one good sized tomato or 1 cup tomato juice.

Fruit Salad Dressing

Start with the basic coconut-sesame milk, then add:

1/2 cup maple syrup
2 ripe bananas
1 cup pineapple pieces (fresh if possible)

Nutmeg and cinnamon may be added for extra flavor.


White Sauce

2 tbsp margarine or vegetable oil
2 tbsp potato or brown rice flour
Hot water

Melt the margarine in the sauce pan.  Stir in the flour.  Continue stirring as you add hot water until you have the desired thickness.  Salt as desired.

* Add 1 tsp each cardamom and coriander.  The cardamom and coriander can be increased even doubled to improve the taste.

*Leave out the water and add one 8 oz can of tomato sauce and 1/2 tsp sweet basil.