FAT BURNING DAIRY: Low-fat milk, eggs, low-fat cottage cheese, ricotta cheese, fromage frais, low-fat plain yogurt(add your own fruit)
1. RICOTTA CHEESE-It is very low in fat. Ricotta's vitamin B5 supports the adrenal glands, which regulate the body's response to stress and help control the metabolism of fats, proteins, and carbohydrates. For the best results, eat with foods rich in magnesium ( almonds, green leafy vegetables) and vitamin C.
Nutrients-Vitamins A, B5, B12, D; calcium; protein
Peppers with Ricotta
2 large red bell peppers
1 onion, minced
2 small tomatoes, chopped
2 tsp. chopped fresh basil
1/2 cup ricotta cheese
4 tbsp. low-fat bio-yogurt
Broil the peppers until the skin blackens. Peel off the skin and slice the flesh into rings. Put the onions and the tomatoes in a casserole and sprinkle with the basil and some black pepper. Add the pepper rings and spoon in a mixture of ricotta and yogurt. Bake in a preheated oven at 350 f 30 minutes.
Ricotta Cheesecake
This recipe serves: 12
Preparation time: 20 minutes
Cooking time: 60 minutes
1 slice 340 calories
Ingredients
1/4 cup Marsala wine, or other sweet wine
1/2 cup golden raisins
1/2 pound low-fat cream cheese, at room temperature
2 pounds low-fat ricotta cheese
1 cup sugar
3 tablespoons flour
1/4 teaspoon salt
2 eggs
5 egg whites
2 teaspoons grated lemon zest
2 teaspoons grated orange zest
1 tablespoon vanilla extract
1/4 cup diced candied orange peel, lemon peel, or a mixture of both
1/4 cup toasted pine nuts
Cooking Instructions
1. Pour the Marsala over the raisins in a small bowl and let soak until soft, about 10 minutes. Drain well.
2. Preheat the oven to 350°F. (The rack should be set in the upper third of the oven.) Bring 1 quart water to a boil. Wrap a piece of foil around the bottom and sides of the spring-form pan.
3. Puree the ricotta in the food processor, scraping down the sides several times. Add the cream cheese and puree until smooth. Add the sugar, 2 tablespoons of the flour, and salt and puree. Add the eggs, egg whites, lemon and orange zest, and vanilla and puree. Toss the raisins and candied orange peel with the remaining 1 tablespoon flour in a small bowl. Add the raisins, candied peel, and pine nuts to the batter and run the machine in short bursts to mix. (Do not puree: you want these ingredients to remain whole.) Pour the mixture into the prepared pan. Tap the pan a few times on the work counter to knock out any bubbles.
4. Set the spring-form pan in a roasting pan in the oven. Add 1 inch boiling water to the roasting pan and bake the cheesecake until set, 40 to 60 minutes. To test for doneness, gently poke the side. When the top no longer jiggles, the cheesecake is cooked. Another test: an inserted skewer will come out clean when the cheesecake is cooked. Do not overcook or the cheesecake will become watery.
5. Transfer the cheesecake to a cake rack to cool to room temperature, then refrigerate until cold. To serve, run the tip of a small knife around the inside of the pan. Unfasten the sides. Cut into wedges for serving.
2. MILK- Low-fat milk is an excellent fat-burner. Low-fat dairy foods of all kinds can increase fat-burning. This may be due to their calcium content that encourages the release of fat from the fat cells and simultaneously reduces fat obsorption. Nevertheless you should try to moderate your dairy intake. Choose organic milk when possible it contains many more nutrients.
Nutrients-Vitamins B2, B12; calcium; protein
MILK AND BANANAS
1/2 cup milk
1 banana, sliced
honey (optional)
Pour milk in a bowl, add sliced bananas and drizzle with honey
3. EGGS--An excellent low-fat source of protein, eggs are a good slow-release energy food, stabilizing blood sugar levels and keeping hunger pangs at bay. Low in saturated fats and high in protein, eggs are also superb immunity builders and even improve brain function. They also have a high zinc content which is beneficial for tissue repair and healing, as well as liver function. The vitamin E contained in eggs is a powerful antioxidant, which thins the blood and fights harmful free radicals. Eating too many eggs can cause constipation, and they are also high in cholesterol, so eat in moderation.
Nutrients--Vitamins A, B3, B6, E; calcium, iron, manganese, zinc; protein
Yolkless Deviled Eggs
This recipe serves: 12
Preparation time: 15 minute
Ingredients
12 hard boiled eggs (discard yolks)
1 cup non-fat cottage cheese
1 tablespoon minced green onion
1 tablespoon Dijon mustard
2 teaspoon minced garlic
¼ teaspoon curry powder
Paprika and ground pepper to taste
Parsley for decoration
1. Shell eggs and cut in half lengthwise. Remove the yolks and discard or save for future use. Place the egg white halves on a plate and set aside.
2. Blend the cheese, mustard, onion and spices in a blender or food processor.
3. Spoon the mixture into the egg white halves and sprinkle with paprika and pepper.
4. Decorate with parsley sprigs if desired.
Smoked salmon with scrambled eggs
6 free-range eggs
salt and pepper
1 tsp. olive oil
3 oz. smoked salmon
4 tbsp. dill or chives
lemon wedges, to garnish
Beat the eggs with salt and pepper and heat in a pan with oil, stirring all the time until just cooked. Pile on the plate with the smoked salmon, sprinkle over the herbs and garnish with lemon wedges and more black pepper.
Scrambled Eggs with Mushrooms
This recipe serves: 2
Cooking time: 10 minutes
Ingredients
2 eggs scrambled
1/4 teaspoon black pepper
1/4 teaspoon ground oregano
5 crimini mushrooms, chopped
1 teaspoon corn oil
Preparation Instructions
1. Whisk eggs and add the spices.
2. Add the mushrooms to the egg mixture.
3. Pour the oil into a nonstick skillet over medium heat.
4. Cook eggs until firm and not runny.
Soft Boiled Eggs and Toy Soldiers
This recipe serves: 2
Preparation time: 5 minutes
Cooking time: 2 minutes
Ingredients
2 large eggs
2 pieces of dark rye or whole-grain bread
1/2 teaspoon organic butter
organic sea salt
Cooking Instructions
1. Soft boil the eggs by placing them in a pan of cold water. Bring the water to a boil and cook for 1 1/2 minutes. Take one out and immediately decapitate it to see if it is done. If not completely cooked, pop the top back on and let the residual heat finish cooking the eggs. If ready, shock the eggs in cold water to stop them from cooking any further.
2. Spread dark rye or whole grain bread with delicious organic butter and cut into thin strips (1/2" maximum). Serve in egg cups surrounded by the bread strips.
3. To eat, salt the egg slightly with organic sea salt and dunk bread "soldiers" into the egg. Serve the eggs with tiny espresso spoons to scoop out the egg white.
Eggs Scrambled with Fresh Bell Peppers and Onions
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon olive oil
1/2 cup diced red bell pepper
4 tablespoons diced Vidalia onion
4 large eggs
salt to taste
freshly ground black pepper
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the oil in an 8" non-stick frying pan over medium-high heat.
2. Add the peppers and onions to the pan and cook for about 2 minutes. Remove the vegetables and set aside. Wipe the pan clean so that it can be reused for the eggs.
3. Whisk the eggs with the salt and pepper until well blended.
4. Pour the eggs and vegetables into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the parsley and continue stirring.
5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.
Eggs Scrambled with Fresh Spinach
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon olive oil
1/2 cup chopped, fresh spinach leaves
4 tablespoons diced Vidalia onion
4 large eggs
salt to taste
freshly ground black pepper
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the oil in a 8" non-stick frying pan over medium-high heat.
2. Add the onions to the pan and cook for about 2 minutes. Add the spinach and cook one minute more. Remove the vegetables and set aside. Wipe the pan clean so that it can be reused for the eggs.
3. Whisk the eggs with the salt and pepper until well blended.
4. Pour the eggs and vegetables into the frying pan and stir constantly over low heat with a rubber spatula.
5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.
Eggs Scrambled with Tomatoes and Herbs
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon olive oil
1/2 cup diced tomatoes
4 large eggs
salt to taste
freshly ground black pepper
2 tablespoons chopped dill
Cooking Instructions
1. Heat the oil in a 8" non-stick frying pan over medium-high heat.
2. Add the tomatoes to the pan and cook for about 2 minutes. Remove the tomatoes and drain them. Wipe the pan clean so that it can be reused for the eggs.
3. Whisk the eggs with the salt and pepper until well blended.
4. Pour the eggs and tomatoes into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the dill and continue stirring.
5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.
4. Cottage Cheese (low fat only)
Nutrients-Vitamins B2, B12; Calcium, magnesium, phosphorus, potassium; protein
CHEESE AND WALNUT LOAF
1 cup cottage cheese or curd cheese
1/2 cup walnuts, ground
2 tsp. wholegrain mustard
1 1/3 cups whole wheat bread crumbs
2 medium free-range eggs, beaten
Mix all the ingredients together in a bowl. Transfer to a lightly oiled loaf pan. Bake in a preheated oven at 350 f 30 minutes. Serve with salad.
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