Classic Hummus Recipe
1 clove garlic, smashed and peeled
1-15 ounce can chickpeas, rinsed
3 tablespoons fresh lemon juice
3 tablespoons extra-virgin olive oil
1 tablespoon tahini
1/2 teaspoon salt
In food processor, chop garlic until finely minced. Scrape down the sides of food processor and add chickpeas, lemon juice, oil, tahini and salt. Process until completely smooth, scraping down sides as necessary (1-2 minutes).
Nutrition information per serving: 72 calories; 4.5 grams fat; 1.5 grams protein; 7.5 grams carbohydrate; 149 mg sodium.
2 cups vanilla yogurt, low sugar, low fat
1 1/2 cup mixed berries, fresh or frozen with no-added-sugar
2 tablespoons crushed graham crackers
1/8 teaspoon ground nutmeg
Add a layer of yogurt to the bottom of three small glasses (wine glasses or juice glasses work well for this). Top with a layer of berries. Repeat until yogurt and berries are gone. Sprinkle with graham crackers and nutmeg.
Nutrition information per serving: 111 calories; 6 grams protein; 20 grams carbohydrate; 113 mg sodium.
6 oz vanilla yogurt (2 grams or less added sugar)
½ cup fresh or frozen berries
½ scoop vanilla or strawberry protein
½ tsp vanilla extract
Splenda to taste
Place ingredients in blender and blend until smooth. Makes 1 serving.
Nutrition information per serving: 161 calories, 16 grams protein, 22 grams carbohydrate, 77 mg sodium
Virgin Bloody Mary
6 oz. vegetable juice or tomato juice
1 tbsp. horseradish
Squeeze of lemon or lime
Dash Worcestershire sauce
1/2 packet Splenda sweetener
1 stalk celery
Place all ingredients except celery into blender and blend for 1 minute. Pour into chilled glasses with ice cubes and garnish with celery. Makes 1 serving.
Nutrition information per serving: 46 calories, 2 grams protein, 602 mg sodium
Skim Milk Latte
1/2 cup skim milk
1/4 teaspoon vanilla extract
1 teaspoon Splenda
Microwave skim milk in coffee mug on high for 60 seconds. Using a fork, whip milk until foam forms on top. Stir in vanilla and Splenda. Add coffee to top of mug. Makes one serving.
Nutrition information per serving: 43 calories, 4 grams protein, 6 grams carbohydrate, 63 mg sodium
Lemon Almond Bars
1 1/3 cup almonds, dry roasted, unsalted, whole
1 Tbsp sugar
9 packets Splenda (No Calorie Sweetener)
4 eggs, large, separated
2 tsp grated lemon rind
½ tsp ground cinnamon
2 tsp vanilla extract
1 tsp baking soda
2 Tbsp olive oil
1 pinch salt
½ tsp lemon juice
Grind almonds in a food processor with sugar. Set aside. In a medium-sized bowl, beat egg yolks, 4 packets of Splenda, lemon rind, cinnamon, vanilla extract, baking soda, oil, and salt until light-colored and thick. Stir in almond mixture. In a separate bowl, beat egg whites until soft peaks form. Gradually add lemon juice and remaining Splenda, beating until stiff but not dry. Very carefully fold beaten egg whites into almond mixture until combined.
Transfer batter to a long loaf pan, which has been lined with wax paper and greased. Bake at 375 degrees F for about 35 minutes, or until tester comes out clean. Cool and turn out onto a plate. Remove wax paper. Cut into bars. Makes 12 servings.
Nutrition information per serving: 138 calories, 12 grams fat, 4 grams carbohydrates, 5 grams protein, 136 mg sodium
Peanut Butter Cookies
1 cup quick oats
1 cup peanut butter
1 cup Splenda
1 tsp vanilla
Roll dough into bowls and roll in some additional Splenda. Pat down with a fork like regular peanut butter cookies. Bake at 350 degrees for approx 8 minutes. Makes 18 cookies.
Nutrition information per cookie: 104 calories, 4 grams protein, 8 grams fat, 6 grams carbohydrate, 70 mg sodium
1 1/2 cups skim milk, cold
1 pkg. fat-free, sugar-free chocolate instant pudding (4 serving size)
1 cup Cool Whip Lite®, thawed
Pour milk into mixing bowl. Add pudding mix and beat with wire whisk for 2 minutes. Gently stir in whipped topping. Spoon into individual dishes or medium serving bowl. Refrigerate until ready to serve. Garnish if desired. Makes 5 servings.
Nutrition Information per serving: 83 Calories, 3 grams protein, 3 grams fat, 311 mg sodium