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Recipes

From time to time I post delicious, healthy recipes that I have tested & think you will enjoy… Feel free to submit your favorites to me at:  Janice@ZumbaContraCosta.com

Cauliflower Pizza Crust

Cauliflower Pizza

This is one of my favorite recipes from 2015.  I found it at:  www.myrecipes.com/how-to/video/cauliflower-pizza-crust

Ingredients

1 cup riced cauliflower

3 cups mozzarella, divided (Note: you can reduce the amount cheese if desired)

1 teaspoon dried oregano (Note: I added basil)

1/2 teaspoon garlic salt (optional)

1 teaspoon crushed garlic

1 egg

Olive oil

Olives

Artichokes (optional)

Sun-dried tomatoes (optional)

Note: Obviously you can use any vegetables you wish, such as mushrooms, tomatoes, olives, zucchini, etc.

Preparation

Pulse one head of chopped cauliflower into chunks in a food processor until it looks like grain. Microwave the cauliflower for 8 minutes.

In a medium bowl, stir together 1 cup riced cauliflower, 1 1/2 cups mozzarella, oregano, garlic salt, garlic, and egg. Spray a cookie sheet with cooking spray. Pat mixture out into a 9-inch circle. Brush with olive oil. Bake the crust at 450° for 15 minutes.

Top the pizza with 1 1/2 cups mozzarella, olives, artichokes, and sun-dried tomatoes. Broil 3-4 minutes or until cheese melts.

 

Low Carb Dessert: Jorge Cruise’s 2-Minute Cake

JorgeCruise 2 min cake - Dr Oz

Whip up a fresh low-carb dessert in just minutes with this recipe from diet expert and best-selling author Jorge Cruise. Microwave it in a mug to enjoy the warmth and comfort, all while practicing portion control!

If you love breaded foods and baked goods but stay away because of all the carbs and calories, you’ll be happy to learn about low-carb flour alternatives you can cook with:

 

Coconut Flour

  • High in protein and fiber and low in digestible carbs
  • Use it to make breaded foods.

 Almond Flour

  • Powerful prebiotics, healthy fats, high in protein and monounsaturated fats
  • Use it for baking. It adds moistness and a rich nutty taste

 Flaxseed Flour

  • These are flaxseeds that have been ground into flour. Rich in fiber and omega-3 fatty acids.
  • Use it to make cookies, pancakes, muffins and cakes.

Peach Crisp – Yummy & Low Fat

Peach season is upon us & what better way to enjoy all those extra peaches, than to create a low fat, low sugar recipe.

Peach Crisp – Low Fat, Healthy & Yummy

Ingredients:

5 large peach(es), peeled, pitted, and sliced, 1/4 cup(s) Quaker Old fashioned oats, dry, 1/4 cup(s) packed light brown sugar (or approx. 1/8 C. brown sugar splenda which is a mix of splenda & sugar),   1/8 cup(s) all-purpose flour, 1/2 tsp ground cinnamon, 2 Tbsp salted low fat butter, 1 pinch table salt

Instructions:

Pre-heat oven to 350*F. In mixing bowl, combine oats, brown sugar, flour, cinnamon, and salt. Cut in butter until mixture is crumbly. Pieces of butter should be the size of coarse crumbs. Set aside. Peel peaches. Halve, pit and slice the peaches. Place fruit in an 8×8 baking dish. Sprinkle the flour mixture over fruit. Bake at 350 for about 20-25 minutes, or until fruit is cooked.  Serve alone or with low-fat yogurt, cream, or ice cream.   Weight Watchers Points Plus:   10 for entire batch.

Creamy Cauliflower Puree

Cauliflower is an often-overlooked, but extremely healthy vegetable.  Many studies link cauliflower-containing diets to cancer prevention, particularly with respect to cancers of the bladder, breast, colon, prostate, and ovaries.  Cauliflower provides special nutrient support for three body systems closely connected to cancer development and prevention:  detox, antioxidant, and inflammatory/anti-inflammatory systems.

This easy recipe provides a perfect low-carb alternative to mashed potatoes with a creamy buttery taste and less than one point. If you don’t have buttermilk, low fat sour cream also works great.

Points Plus:  2
Servings: 4 • Serving Size: 3/4 cup • Points Plus:  2
Calories: 60.7, Fat: 2.4 g, Protein: 3.7 g, Carb: 8.6 g, Fiber: 4.2 g 

  • 1 medium head cauliflower, cut up into florets
  • 4 cloves crushed garlic
  • 1/3 cup 1% buttermilk
  • salt and pepper to taste
  • 1 tbsp light butter spread

Steam or boil cauliflower and garlic until soft. Drain, add buttermilk, light butter, salt, pepper and purée with a blender.

Roasted Butternut Squash Soup

This hearty no-fat soup is filling & delicious!

 Serves 8

Ingredients:

1 large onion, cut into large chunks,  4 large carrots, peeled & cut into large pieces,  6 medium parsnips (optional), peeled & cut into large pieces,  4 C winter squash, such as butternut, peeled & cubed,   2 sprays cooking spray,  3 C fat-free chicken broth,  ½ C fat-free evaporated milk (soy milk also works),  ½ tsp. salt (or to taste),  ½ tsp. ground black pepper (or to taste)

Directions:

Preheat oven to 400º.  In a large roasting pan combine onion, carrots, parsnips & squash; coat with cooking spray & roast for 30 minutes.  Place vegetables in a large pot.  Add broth & milk.  Season to taste w/S & P.  Cook over a medium heat for 10 minutes to allow flavors to combine.

Using a blender or food processor, puree the soup from the pot until smooth.  Be careful not to splatter hot liquid.

You can add more water or broth to the pureed soup to achieve desired thickness.

Yields about 1 ½ C per serving.

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