Sunny Side of the Street…

We stay this week in the Mediterranean with…
Hummus
Makes 20 servings
Shopping List:

2 cloves garlic, chopped
540 g or 1 (19 ounce) can garbanzo beans/chickpeas, drained [reserve some of the juice]
60 ml or 4 tablespoons lemon juice
45 g or 3 tablespoons tahini [sesame paste]
3 g or ½ teaspoon salt
freshly crushed cumin seeds to taste
30 ml or 2 tablespoons [...]

Orange Flavour on Orange Day

Thurday Recipe on a Wednesday. Tomorrow is a national holiday so shops will be closed.
Orange-Lemon Pangasius
Makes 4 servings
Shopping List:

15 ml or 1 tablespoon olive oil
4 (125 gram or 1 ounce each) fillets pangasius or tilapila
1 orange, juiced
1 lemon, juiced
1 gram or 1/2 teaspoon lemon pepper

TO MAKE:

Heat oil in a large skillet over medium-high heat.
Arrange fillets [...]

Let’s go Veggie…

Black Bean Veggie Burgers
Makes 4 servings
Shopping List:

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
2 eggs
8 gram or 1 tablespoon chili powder
6 gram or 1 tablespoon cumin
5 ml or 1 teaspoon Thai chili sauce or hot sauce
55 gram or 1/2 [...]

Low-Fat for the holidays

Lemon Garlic Tilapia
Makes 4 servings
Shopping List:

4 tilapia fillets
45 ml or 3 tablespoons fresh lemon juice
1 tablespoon butter, melted
1 clove garlic, finely chopped
1 teaspoon dried parsley flakes
pepper to taste

TO MAKE

Preheat oven to 190°C or 375°F. Spray a baking dish with non-stick cooking spray.
Rinse tilapia fillets under cool water, and pat dry with paper towels.
Place fillets in [...]

It’s in the sauce #5

Green Goddess Sauce
Low Cal, Low Carb & Low Fat recipe
Shopping List:

60 ml or ¼ cup plain fat-free yogurt
120 ml or ½ cup light sour cream
3 tablespoons fresh tarragon
2 tablespoons snipped fresh chives
10 ml or 2 teaspoons lime juice
1 clove garlic, smashed

TO MAKE:

In a blender container or food processor bowl combine yogurt, 1/4 cup sour cream [...]

We Are The Champignons*…

*Dutch for Button Mushrooms
Balsamic Mushrooms
Balsamic vinegary mushrooms, yum! A great way to start your dinner party! These mushrooms are equally delicious hot or cold so you can prepare them the night before your party or moments before!
Makes 8 servings
Shopping List:

70 ml or 1/3 cup olive oil
3 cloves garlic, minced
450 gram or 1 pound fresh mushrooms, [...]

On Special Request…

ONTBIJTKOEK
Dutch Breakfast Cake
Shopping List:

2 cups all-purpose flour
1/4 cup of brown sugar
1 Tbsp of baking powder
1 tsp of baking soda
2 tsp of cinnamon
1/3 tsp of nutmeg
1/3 tsp of ground ginger
1/3 tsp of salt
1 cup of plain yogurt (can be fat-free) or buttermilk
1 egg, beaten
1/3 cup of honey

TO MAKE:

Preheat oven to 175°C or 350°F
Combine all the dry [...]

Healthy Hot or Cold…

Healthy Turkey Loaf
Makes 10 servings
Shopping List:

450 gram or 1 pound ground turkey
2 eggs
120 ml or ½ cup salsa
40 gram or ¼ cup chopped red bell pepper
40 gram or ¼ cup chopped yellow bell pepper
80 gram or ½ cup chopped onion
50 gram or ½ cup dry bread crumbs
lemon pepper to taste

TO MAKE:

Preheat oven to [...]

O Sole Mio…

Spaghetti Italiano
– Low Fat Recipe
Makes 6 servings
Shopping List:

225 gram or ½ pound Italian sausage
730 gram or 4 (6.5 ounce) cans tomato sauce
1 (14.5 ounce) can diced tomatoes
2 bay leaves
2 gram or 1 teaspoon Italian seasoning
1 gram or ½ teaspoon garlic powder
1 gram or 1 teaspoon dried basil
2 gram or 1 teaspoon dried oregano
salt and pepper [...]

Cool as a Cucumber…

Cool yogurt cucumber soup
Makes 4 servings
Shopping List:

1 cucumber
2 spring onions
8 mint leaves
400 ml or 2 cups low-fat plain yogurt
2 limes
30 ml or 2 tablespoons olive oil
pepper and salt

TO MAKE:

With a small, sharp knife, peel cucumber and slice it lengthwise into halves.
Scoop out the seeds by running the tip of a teaspoon down the [...]

Low on Everything

Tomato-Cucumber Gazpacho
Makes 6 servings
A fresh and mild gazpacho that takes advantage of all that summer has to offer. Super easy too. Garnish with a sprig of fresh dill and serve chilled.
Shopping List:

6 medium ripe tomatoes, finely chopped
2 cucumbers, peeled and finely chopped
1 onion, finely chopped
1 green bell pepper, finely chopped
1 jalapeno pepper, seeded and minced
1 [...]

It will put a smile on your face…

Lemon and Herb Risotto Cake
Makes 6 servings
This unusual Italian rice dish can be served as a low fat main course with salad or as a satisfying side dish. It is also good served cold, and packs well for picnics.
Shopping List:

1 leek, thinly sliced
590 ml or 2½ cups chicken stock, divided
200 gram or 1 cup uncooked [...]

Aloha…

Hawaiian Pork Chops
– Low Fat
Makes 4 servings
A tropical taste for your pork chops. Pineapple, raisins and spices perk these up nicely. Serve over cooked brown rice.
Shopping List:

1 (8 ounce) can pineapple chunks, reserve juice
8 gram or 1 tablespoon cornstarch
160 ml or 2/3 cup tomato-based chili sauce
50 gram or 1/3 cup raisins
15 gram or 1 tablespoon [...]

Thursday Recipe on a Friday…

Something came up yesterday, so here’s yesterdays recipe
Chicken Tostadas – Low Fat
Makes 6 servings
Shopping List:

680 gram or 1½ pounds skinless, boneless chicken breast halves – cooked
170 gram or 3 cups shredded romaine lettuce
75 gram or ½ cup chopped green bell pepper
90 gram or ½ cup chopped tomatoes
75 gram or ½ cup chopped red onions
6 flour [...]

A bit more chocolate can never hurt…

After all the chocolate many people ate over Easter, here’s a recipe for… Rey Rey…
Low-Fat Chocolate Cake
Makes 12 servings
Shopping List:

155 gram or 1¼ cups all-purpose flour
200 gram or 1 cup sugar
45 gram or ½ cup baking cocoa
30 gram or ¼ cup cornstarch
2 gram or ½ teaspoon baking soda
3 gram or ½ teaspoon salt
4 egg whites
235 [...]

Deviled Egg Salad

Deviled Egg Salad – Low Fat Recipe
Makes 4 servings
Shopping List:

4 medium eggs
2 tablespoons low-fat mayonnaise
1 teaspoon dried minced onion
2 teaspoons Dijon mustard
2 teaspoons sweet or hot paprika
salt and pepper to taste
hot sauce to taste [optional]

TO MAKE:

Place eggs in a small pot, cover with water, and bring to a boil over high heat. Cook for 18 [...]

Onion Bread

Onion Bread – Low Fat
Makes 2 loaves, 12 slices each…
Shopping List:

14 gram or 2 (.25 ounce) packages active dry yeast
180 ml or 3/4 cup warm water
475 ml or 2 cups milk
40 gram or 3 tablespoons white sugar
15 gram or 2 1/2 teaspoons salt
40 gram or 3 tablespoons margarine
780 gram or 6 1/4 cups all-purpose flour
1 [...]

Pumpkin Soup [It's the season...]

Pumpkin Soup
Serves 4
Shopping List:

80 g or 1/2 cup diced sweet onion
15 g or 1 tablespoon margarine
580 g or 5 cups peeled and diced pumpkin
115 g or 3/4 cup diced potatoes
475 ml or 2 cups water
1 cube chicken bouillon
1 g or 1 pinch ground ginger
1 g or 1 pinch ground nutmeg
salt and pepper to taste
475 ml [...]

You say potatoe, I say potato…

Potato Soup – Low Fat
Serves 4
Shopping List:

215 g or 1-1/3 cups and 1 tablespoon diced peeled potatoes
90 g or 3/4 medium onion, chopped
25 g or 3 tablespoons and 1/2 teaspoon chopped celery
3/4 (14.5 ounce) can reduced-sodium chicken broth
1/8 teaspoon pepper
20 g or 2 tablespoons and 1-1/4 teaspoons cornstarch
3/4 (12 fluid ounce) can evaporated fat-free milk, [...]

Cucumber Lemon Water – Low Cal, -Carb & -Fat

Cucumber Lemon Water

1/2 cucumber, peeled and sliced
1/4 lemon, sliced
flat mineral water or tap water

Place the cucumber and lemon in a large pitcher.
Fill with water. Let sit for an hour or two and serve over ice.

I usually refill the container two to three times before discarding the cucumber and lemon. They might not stand as many [...]