Rhubarb Crumble

It is not really the season for rhubarb, but I planted rhubarb this summer, and now cleared out the plants for the fall. In season, this is really good with fresh strawberries.

3 stalk of fresh rhubarb
(optionally) 1/3 cup sliced strawberries
2 Tbsp Heart Smart Bisquick
1 Tbsp any whey
1 Tbsp Splenda
1 Tbsp brown splenda
2 Tbsp FF milk
¼ Tbsp Promise FF butter spread
¼ cup egg beaters
1/4 bag of Quaker sugar-controlled peaches & cream oatmeal

Streusel Topping:
2 Tbsp Heart Smart Bisquick
1 Tbsp Splenda
½ Tbsp Promise FF butter spread
1/4 bag of Quaker sugar-controlled peaches & cream oatmeal

Heat oven to 375 degrees. Spray baking form. Cut up rhubarb (optionally: add strawberries) and place on bottom of spring form. Stir together Bisquick, any whey, and Splendas. Add milk, butter spread, and egg beaters to dry mix and stir until smooth. Pour over rhubarb. Sprinkle with peaches & cream oatmeal. Mix together streusel topping with a fork until crumbly. Top pie with streusel and bake 25 min, or until golden and ”set".

1/2 recipe counts as a breakfast entree, and fruit at approx 150 cal, 1 g fat, and 7 g protein.

Peach Tart

1 fresh peach (sliced)
1.5 Tbsp Heart Smart Bisquick
1.5 Tbsp any whey
1 Tbsp Splenda brown sugar
1 Tbsp FF milk
¼ Tbsp Parkay spreadable butter
1/4 cp egg beaters

Heat oven to 400 degrees. Spray tart form. Place peach slices in a star pattern in tart pan. Stir together Bisquick, any whey, and Splenda brown sugar. Add milk, butter spread, and egg beaters to dry mix and beat until smooth. Pour over peach. Bake 20 min in preheated toaster oven, or until golden and ”set".

1 breakfast entree + 1 fruit + 1 protein
182 kcal

Cherry Danish with Vanilla Pudding

I tried something new for a cream cheese danish. I used a little container of the Jell-o sf/ff vanilla pudding instead of cream cheese, and sf cherry pie filling. Since the pudding is too low on protein to count for protein, I added 1 Tbsp any whey powder (half to the pancake mix, and have to the cream mix). It's quick to make and it tastes great! Hope, you enjoy it!

1 package NS Pancake (preserve 1 TB mix)
1 Tbsp Splenda
1/2 TB Any whey (1/2 protein)
1/3 cp soy slender vanilla
1/4 ts baking powder

1/2 cp sf fat-free vanilla pudding Jello cup (30 kcal)
1 Tbs. egg substitute (free food)
1/2 TB any whey (1/2 protein)
2 TB sugar-free cherry pie filling (15 kcal)


Mix pancake mix with 1/3 cup soy slender. Add 1 TB splenda, 1/4 ts baking powder, and 1/2 TB any whey. Spray a small baking dish with butter spray. Pour or mixture into baking dish.

Mix pudding with 1 TB pancake mix, 1 TB egg substitute and 1/2 TS any whey in a small bowl
until really smooth. Distribute pudding mixture onto top of pancake mixture in the middle
of the bowl. Add cherries op top. Bake in a 400-degree oven for about 20 minutes, or until pancake mixture is set.

Counts as breakfast
entrée + 1 protein serving + 1/3 fruit serving + free foods

Tequila Lime Jalapeno Shrimp

5 oz fresh shrimp, peeled and deveined
1 ts garlic olive oil
1/2 ts red pepper flakes
1/2 jalapeno pepper, diced
small garlic clove, minced
juice of 1 lime
1 TB tequila
salt, pepper
1 ts brown splenda

Heat oil, and sauteed jalapeno, red pepper flakes, and garlic for 1 min. Add lime juice, tequila and brown splenda, and stir to mix. Add fresh shrimp and sauteed 1-2 min on each side. Remove from heat as soon as they turn pink on both sides. Serve!

Adobo Haddock with Black Eyed Pea Salsa

This is a great summer dish -- fresh haddock, spiced with Adobo seasoning and black eyed pea salsa with cherry tomatoes.

Black Eyed Pea Salsa:
a few cherry tomatoes, halved
1 scallion, white and light green parts only, thinly sliced
1/3 cup black eyed peas, from a can or cooked, drained and rinsed
1/4 cup chopped fresh cilantro leaves
1/3 jalapeno, finely chopped (seeded and ribbed for less heat)
1/2 lime, juice
Salt

Adobo Haddock:
5 oz fresh haddock
Adobo seasoning,
salt, pepper

Mix all the salsa ingredients, and let sit for 10 min.

Heat a PAM-sprayed grill pan, heat really high, and sharply sauteed the seasoned haddock for 3 min each side. Serve with the salsa. Enjoy!

Grilled Halibut with Fresh Mango in Caribbean Sauce

This was truly wonderful: fresh halibut from the Farmer's Market grilled with fresh mango slices and sweet and sour Caribbean mango grill sauce.

6 oz halibut
1/2 mango, peeled and sliced
PAM spray
salt, pepper, juice of half lemon
2 TB spicy Caribbean mango marinade (w. ginger and chili)

Heat a grill pan on really high heat, spray with pam, and grill the halibut from both sides, 3 min each. During the second 3 min, add the mango slices and the caribbean mango sauce, and sautee the mango slightly. Serve immediately.

Stats: 6oz halibut raw, 187kcal, 1/2 medium sized mango: 70kcal

Blueberry German Cheese Cake

This is a cheese cake based on typical German cheese cakes, which are made with Quark (instead of ricotta or cream cheese). So, the cheese cake has a 'fluffier' texture than American cheese cakes and is lighter, both in taste and calories.

Quark is a soft cheese, with a texture of sour cream or Greek yoghurt, a very mild taste and very low calories and high in protein. It gives this recipe a distinct taste. I make my own quark from buttermilk and organic milk, but it is also available in stores like Whole Foods Market.

Cake base layer:
1/4 cup Krusteaz pancake mix
1/4 cp ff milk
1 Tbsp egg beaters
¼ ts vanilla
¼ ts baking powder

Cheese filling:
4 TB lf quark (I make my own, but you can get some at Whole Foods Market)
1/2 ts vanilla
1 TB eggbeaters
1 TB splenda
1/2 TB Krusteaz pancake mix
zest of 1/2 lemon (microplaned)

Blueberry filling:
1/2 cp fresh wild blueberries
2 TB white rum (Bacardi)
1 ts sugar

Make the batter and the fillings in 3 separate bowls.

For base cake batter, just mix all the ingredients. Fill batter in a small, sprayed springform pan, and bake at 400F for 5 min.

For the cheese filling layer, mix quark and other ingredients until it is a really smooth, creamy texture.

For the blueberries, heat the rum and sugar in a small stainless steel pot on the stove, and mix until sugar is dissolved (1-2 min). Heat slowly (careful so that the rum does not ignite! Of course, if you want to burn off the alcohol, you can flambee the blueberries.). Add the blueberries, and heat mixture on medium-high for 1-2 min, turn off heat (if electric), and let simmer on still hot plate.

Now, spoon blueberry mix over the solid surface of the cake base, still in the springform pan. Carefully spoon cheese filling on top of blueberries. Bake for another 20-25 min at 400F. Let cool to room temperature before serving.

This a entire breakfast or 2 desserts. (250kcal for breakfast)

Salad Nicoise

This is one of my favorite salads, but a lighter summer lunch version.

Handful yellow beans, from the farmers market
roughly a cup cherry tomatoes, yellow and red, halved
5 inch cucumber, diced
1/2 white or red onion, finely diced
1 TB capers
a few green olives, sliced
2 springs of fresh rosemary, chopped
salt, pepper
juice of 1/2 lemon
2 tb cabernet sauvignon vinegar
1 sm can bumblebee albacore tuna

Mix all in a bowl, and serve at room temperature. Enjoy!

Blueberry Cake with Maple Syrup

1/2 cp wild fresh blueberries
1 NS maple brown sugar oatmeal
1 TB egg beaters
1/2 ts baking powder
1 ts brown splenda
4 TB sugar free applesauce
zest and juice of 1/2 lemon

Mix all ingredients, pour into a butter-PAM sprayed springform pan, and bake at 425 degrees for 20 min. Let cool, and serve with fresh blueberries.

Counts as 1 breakfast entree, 1/2 protein, 1 fruit.

Note: recipe was posted by a NS member Leenies(Helene). Kudos!

Walnut Kalamata Foccaccia

2 TB whole-grain Instabake mix
1 TB wheat bran (made from Fiber one wheat bran)
1/4 ts baking powder
1 TB chopped, toasted walnuts
4-5 kalamata olives, sliced
2 TB ff milk

Mix all ingredients, and pour into a spray small metal baking pan, and bake at 400F for 20min.

Taste test: Yummy!!! --- Pict with goat cheese from the farmer's market.

Mini Foccaccia

2 TB whole-grain Instabake mix
1 TB wheat bran (made from Fiber one wheat bran)
1/4 ts baking powder
1 ts herbs de provence
1/2 ts garlic power (not garlic salt!)
2 TB ff buttermilk

Mix all ingredients, and pour into a spray small metal baking pan. Spray top with olive oil spray, and add a dash more herbs de provence. Bake at 400F for 20-25min.


Multiseed Bun



This is a different version of the mini foccaccia. This one used the Trader Joe's whole-grain baking and pancake mix. It is a bit higher in fat content, so I use less of the baking mix and add any whey. It came out really crunchy and a bit sweet.

1.5 TB Trader Joe's whole grain baking mix
1 TB wheat bran (made from ground Fiber One bran cereal)
1/2 TB any whey
1/4 ts baking powder
1.5 TB ff milk
1/4 ts of white sesame seeds, black sesame seeds, poppy seeds, and cumin seeds.


Mix all ingredients beside seeds in a small bowl. PAM-spray a small metal baking pan, fill with dough, and sprinkle with the seeds. Bake at 400F for 20 min.

Snickers Chocolate Cake

1 pkg chocolate chip or regular pancake mix
1/4 tsp baking powder
1 tbsp valhrona dark cocoa powder
1.5 TB splenda
1/3 c chocolate soy slender milk or chocolate calorie countdown milk
1 tbsp PB2 (peanut butter powder)
1/2-1 tbsp water (or just enough to make it the consistancy of peanut butter)

Preheat oven or toaster oven to 400 degrees. Spray a small spring form with cooking spray. In a bowl mix together the dry ingredients (besides peanut butter powder), then add the chocolate milk. In a small bowl mix together the PB2 and the water until well combined. Pour the chocolate batter into the spring form. Drop the PB2 mixture on top and gently push it into the chocolate batter. Bake for about 20 minutes or until done. Spray with butter spray or sf/ff chocolate syrup if desired.

Serves 1 as your breakfast entree or dessert.

another great recipe by CG!

Maine Blueberries

Instead of new recipes, an impression of a blueberry field in Maine...