HEALTHIER RECIPES YOU CAN'T LIVE WITHOUT

One of the major reasons most people do not make "better" choices is because they rely on the traditional recipes that are familiar to them.   Here are some recipes that are healthier alternatives to many of the traditional favorites that most people believe they cannot live without. Total Food Value (TFV) of each macro-nutrient is summarized for each recipe & serving: Protein/Carb/Fat (Lipid)/ Saturated Fat/Fiber.

There is no reason to "do without" the traditional favorites you have enjoyed in the past! Put your creative hat on and re-invent your favorite recipes and turn them into HEALTHIER favorites. Here are a few you can't live without.

Do you have a HEALTHIER favorite recipe you'd like to share with everyone? Send it to us: nutrition@optimumhealth4life.com.

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FRUCTOSE CHEESECAKE:  (hi Protein; moderate Carbs; moderate Fats)
      1/8 piece of pie:  23gr Protein, 16.6 gr Carbs; 11.2gr Fat = 50.8 gr TFV

1# Ricotta Cheese (or 2% Cottage Cheese)
2 x 8 oz pkg Cream Cheese
1/3 C Fructose granules
4 Eggs (optional: 1 whole Egg + 4 Whites),br> 1 Tbsp concentrated Lemon Juice
2 Tsp Vanilla extract
1 stick Butter (1/4# = 1/4 C), melted
1 C Sour Cream

Preheat oven to 325 degrees F. Cream Ricotta Cheese (Cottage Cheese) and squeeze between cheesecloth or press between paper towels to remove excess moisture. Place in large mixing bowl and mix in Cream Cheese and Fructose. Add 1 Egg at a time and slowly blend. Stir in Lemon Juice and Vanilla. Add Butter (melted); mix well. Fold in Sour Cream. Pour in cheesecake pan (round) and bake 1 hour + 10 minutes. Turn off overn and let rest in oven for 2 hours; do NOT open the oven door. Chill and cut into 8 pieces.

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NO CRUST QUICHE:  (hi Protein; very lo Carbs; lo Fat)
      Ea wedge = 1/8 pie: 14.0gr Protein; 1.5gr Carbs; 2.0gr Fat = 17.5gr TFV

8 oz Mozzarella cheese, Shredded (skimmed),
6 beaten Eggs OR Eggs + 5 Egg Whites
1/2 C plain Yoghurt, unsweetened (lo-fat okay) 1/ Tsp Salt
12 oz Boiled Shrimp OR 10 oz Ham
Optional: Small amounts of diced Celery, Onion, Red/Green Pepper

Preheat oven to 375 degree F. Line round pie/cake or quiche pan evenly with Mozzarella Cheese tomake a "crust." Beat Eggs and combine with Yoghurt and Salt. Pour into pan. Sprinkle Shrimp/Ham evenly into mixture. Garnish with VERY SMALL AMOUNTS of finely diced Optional items (as desired). Sprinkle top with fresh ground Black or Red Pepper, OR both.

Bake for 30 minutes oruntil slightly golden brown around edges. Remove and let stand at least 5 minutes before serving. Cut into eight (8) wedges = 1 serving.

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OATMEAL PANCAKES:  (hi Protein; very lo Carbs; very lo Fat)
      Ea serving = 1/2 recipe:  14.0gr Protein; 1.5gr Carbs; 2.0gr Fat = 54.7gr TFV

1/2 C uncooked Old-Fashioned Oatmeal
1/4 C lo-fat Cottage Cheese or Tofu
3/4 scoop Protein Power (any flavor)
4 Egg whites OR 1 Egg + 3 Egg Whites
6 Tsp (heaping) ground Flax Seeds
2 Tbsp Canola Oil

Mix all ingredients in blender until smooth in texture. Spray frying pan with Pam (vegetable oil), and cook batter, over medium heat, until both sides are lightly browned. WELLA!

Makes 4 (medium to large sized) pancakes. They taste like buckwheat pancakes but without wheat!

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BREAKFAST BURRITOS:  (hi Protein; moderate lo Carbs; moderate Fat)
      Ea svg WITH soft taco shell:  29.2gr Protein; 18.8gr Carbs; 17.3gr Fat (9.6gr Sat Fat) = 65.3gr TFV
      Ea svg W/O soft taco shell:   29.0gr Protein; 18.7gr Carbs; 16.3gr Fat (8.2gr Sat Fat) = 64.0gr TFV

6 Whole Egg + 6 Egg Whites
1 Can Chili Beans
1 Sm Can diced Green Chilis
1# Lo-Fat Cheddar Cheese (shredded)
1# Lo-Fat Monterrey Jack or Mozarella Cheese (shredded)
Optional:   Tortilla Shells

In bottom of 12" x 8" x 3" rectangular pan (or two 8-9" square or round pans) spread and mix Chili Beans and Green Chilis together. Set aside. Shred Cheeses keeping them separated. Sprinkle shredded Cheddar Cheese on top of Chili Beans and Green Chilis. Set aside. Scramble Eggs until almost done (very soft) and spread on top of mixture. Sprinkle shredded Monterrey Jack or Mozarella Cheese on top of mixture. Place in moderate microwave oven for 3 minutes or conventional oven (moderate 350 degrees F) for 10 minutes, or until Cheeses are melted. Optional: Sprinkle top of mixture with dried Red Pepper before baking and serve with regular tomato Salsa & Sour Cream. Cool so you can score the cheese on the top into 1/20th of the rectangular pan before serving = 1 serving.

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LEMON / YOGHURT / OATMEAL COOKIES:  (mod hi Protein; lo Carbs; very lo Fats)
      Each Cookie:  10gr Protein, 8gr Carbs, 2gr Fat = 20gr TFV

1 stick Margarine (softened)
1 C Fructose (replaces 1.5 C Sugar)
1/2 C Plain or Lemon Yoghurt
2 Egg Whites + 1 Egg Yolk (optional 3 whole Eggs)
1 Tsp grated Lemon (or 1/2 Tbsp concentrated Lemon Juice
1/ Tsp Vanilla extract
2 C Oats (old-fashioned type, uncooked)
1 Tsp Baking Powder
1/2 Tsp Baking Soda
8 Tbsp Rye or Wheat Flour (or 8 Tbsp Bisquick)
1/4 C Powdered Sugar (optional -- sprinkle on top)

Beat together Margarine and Fructose until creamy.  Add Yoghurt, Eggs, Lemon peel, and Vanilla; beat well.  Add next: Oats, Baking Powder, Baking Soda, and Flour; mix well. Cover, chill for 1 - 3 hours. Heat oven to 375 degrees F. Lightly spray cookie sheet with cooking spray. With lightly floured hands, shape dough into 1" balls; place on cookie sheet. Flatten with bottom of glass or fork dipped in fructose. Bake 12 minutes or until edges are lightly browned. Cool 2 minutes on cookie sheet; transfer to wire rack. Cool completely; (optional:  sprinkle with powdered sugar). Makes about 4 dozen cookies.

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MANGO SALSA:  (very lo Protein; lo Carbs; very lo Fat)
      Ea serving = 1/2 C:  .8gr Protein; 8.3gr Carbs; 1.8gr Fat = 10.9gr TFV

1/4 Sweet Red Onion
1 Mango, peeled
1 Orange, peeled
1/2 Red Bell Pepper
2 Tbsp Parsley
2 Tbsp Cilantro
1 Tbsp Olive Oil
2 Tbsp Lime Juice
1 Tbsp Balsamic Vinegar (any flavor)
1 Tbsp Basil or Oregano Pepper to taste

Finely chop and combine:  Onion, Mango, Orange, Red Pepper, Parsley, and Cilantro. Mix Olive Oil, Lime Juice, Vinegar, Pepper and Basil/Oregano together. Stir into fruit mixture.

Spread 1/2 C over any Poultry, Fish, Beef, or Pork serving and turn it into a gourmet delight!

Jenni Ross-Wilkinson, author of
"NUTRITION - THE MISSING LINK:   Personalizing Optimum Performance"


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