Avocado Tofu Dip

I created this recipe as a way to use up an avocado and cilantro, then added tofu for some protein.  It was delicious as a dip for low-fat baked pita chips. That's a recipe I'll share another time!

Ingredients:

1 ripe avocado, peeled and sliced

2 slices MoriNu Extra Firm Silken Tofu                               

4 Tablespoons cilantro leaves

juice of 1/2 lime

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander
1/8 teaspoon cayenne pepper

Preparation:
Puree it all together.  You may need to add a bit of salt.

Nutrition:
Servings per recipe:  4
Serving Size:  2 - 3 Tablespoons
Calories:  97
Total Fat:  8
Cholesterol: 0
Sodium:  30 mg
Total Carbs:  5 g
Dietary Fiber:  3 g
Protein:  4 g

Refreshing Cucumber Soup

I had planned to make my Easiest Ever Gazpacho soup, but realized I didn't have any salsa.  So I created this soup instead as a quick and tasty way to get some fresh vegetables.  It also helped use up leftovers from the vegetable tray served on Father's Day yesterday. I needed to add the V8 juice to provide enough liquid for the blender to handle it well.  Lucky for me, I had some in the cupboard.  

Ingredients:
1 small can (5.5 oz) low-sodium V8 Juice
2 cups peeled and chunked cucumber (about 1 1/2 large cucumbers)
1 cup diced celery
1/4 cup fresh parsley leaves
6 cherry tomatoes

Preparation:
Pour the juice into the blender first, then add the cucumber and puree.  Add remaining ingredients and process till desired consistency is obtained. 

Nutrition:
Servings per recipe: 4
Serving Size:  1 cup
Calories:  27
Total Fat:  0 g
Cholesterol:  0 mg
Sodium:  54 mg
Total Carbs:  6 g
Dietary Fiber: 2 g
Protein:  1 g

Easiest Ever Gazpacho

I made this a couple of days ago based on what I had available and what I was craving.   It couldn't be any easier to make this flavorful chilled summer soup.

Ingredients:                                                                          

1/4 cup mild salsa                                                                       
1 medium cucumber, peeled and chunked
1 cup diced celery

Preparation:
Put it all in the blender and watch it whir!  Eat with delight.

Nutrition:
Servings per recipe: 1
Serving Size:  Approximately 2/3 cup
Calories:  62
Fat:  1 g
Cholesterol:  0
Sodium:  389 mg
Total carbohydrates:  13 g 
Dietary Fiber: 5 g
Protein:  3

Pureed Yams with Ginger, Star Anise, and Cinnamon

The original recipe was from the November 2010 Country Living magazine, but it contained butter and brown sugar, so I modified it to meet my needs.  I love cinnamon and ginger, so it was a hit with me!  A nutritional bonus is the 975 grams of potassium.  I served this as a side dish for a pureed kale soup with ground turkey in it, and some yogurt for dessert.  Tasty!

Ingredients:
1 medium yam, peeled and cubed (about 1 cup of cubes)
1 star anise
1 cinnamon stick
1 Tablespoon Smart Balance Light Buttery Spread
1 teaspoon low-sodium soy sauce
1 teaspoon freshly grated ginger or 1/2 tsp ground dried ginger

Preparation:
In a medium pot, add yam, star anise, cinnamon stick and enough water to cover, about 2 cups.  Bring to a boil over medium-high heat and cook yams until soft, about 10 minutes.
Drain, reserving liquid and discarding spices. Add Smart Balance, soy sauce and ginger and puree with an immersion stick.  Add some of the reserved liquid, if needed, to achieve a smooth consistency.  Season lightly with salt and pepper and serve hot. 

Nutrition:
Serving Size: 1 large serving of about 1 1/4 cup
Calories:  219
Fat:  6 g
Cholesterol:  0 mg
Sodium:  273 mg
Total Carbohydrates:  40 g
Dietary Fiber:  6 g
Protein:  3 g

Strawberry-Mint Smoothie

I have an abundance of Lebanese mint growing in my herb garden. It was given to me by a friend whose husband is from the Mideast.  It can be invasive, so I wisely put it in pots dug into the the herb garden when I planted it several years ago and this has helped to contain it.  It has a lovely taste and I find as many ways to use it as possible.  I particularly like to pair it with strawberries.  I had organic strawberries in the freezer from last summer, so I paired them together today.  To add a healthy dose of Omega-3, I included ground flax seeds.  Delicious!

Ingredients:
1 cup fresh or frozen unsweetened strawberries, halved
3 - 4 fresh mint leaves (or more)
2 tablespoons ground flaxseed 

Preparation:
Put all ingredients into the blender and puree until thoroughly mixed.   

Nutrition:
Servings: 1
Serving Size: About 3/4 cup
Calories: 125
Total Fat: 5 g
Cholesterol:  0 mg
Sodium:  2 mg
Carbohydrates: 15g 
Dietary Fiber: 8 g
Protein: 4 g

Jamaican Black Bean-Sweet Potato Mash

This was originally a salad recipe that I transformed into a delicious spread for me.  I made it for lunch today and served it as a side dish with flaked halibut flavored with jerk seasoning.  It was a great combination. I finished the meal with Strawberry Mint Smoothie.  A very satisfying meal!

Ingredients:
3 sweet potatoes, peeled and cut into chunks
1 15 oz. can black beans
1/4 cup minced fresh cilantro
juice from 1/2 lime
1/8 tsp paprika
1/4 cup chopped red onion
salt and pepper to taste

Preparation:
Drizzle sweet potatoes with 1/2 tablespoon olive oil and a pinch of salt and roast for about 30 minutes in a preheated 400 degree oven, until soft.   When the sweet potatoes are cooled, mix them with the other ingredients.  Puree with an immersion blender, adding a bit of water as needed.   

Nutrition:
Number of Servings:  6
Serving Size: Approximately 1/4 cup
Calories: 132
Total Fat: 1 g
Cholesterol:  0 mg
Sodium:  289 mg
Carbohydrates: 27 g 
Dietary Fiber: 6 g
Protein: 5 g

Black Bean Dip

I don’t recall where I originally found this recipe, as I just had it written on a scrap piece of paper. But it was an instant favorite with Caleb, Kiara, and Tom when I made it for them. I love it when the rest of my family enjoys a puree as much as I need it! They mixed it with a bit of salsa and had it with chips and raw veggies. I mixed mine with some taco sauce and spread it on a piece of low-carb bread. YUMMY!

Ingredients

1 15.5 oz. can black beans, rinsed and drained                                         
½ avocado, peeled and sliced
3 Tablespoons fresh lemon juice
2 Tablespoons minced fresh cilantro
¼ teaspoon cayenne
¼ teaspoon cumin
¼ teaspoon sea salt
3 Tablespoons thinly sliced green onions

Preparation:
Puree all ingredients in a food processor, blender, or with an immersion stick. (My blender didn’t work for this because there wasn’t enough liquid in it, so I used the immersion stick.)

Nutrition:
Serving Size: 3 ½ Tablespoons
Calories: 60
Fat: 2 g
Carbohydrates: 9 g
Fiber: 3 g
Protein: 3 g