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Gluten-Free

Injera Recipe

Across countries and nations, cooking and baking help forge cultural identities, and bread is often one of the most beloved recipes of a people. Injera is known as an Ethiopian bread, and is baked with teff flour or millet. It is a good alternative for people searching for gluten-free recipes, and is the perfect partner for a bowl of hearty soup or stew. Teff is similar in consistency to cornmeal, and can be adapted to many cornmeal recipes.  In this recipe for injera, there are just three ingredients, but technique is important. You will need to plan ahead; once mixed the recipe must sit for at least half a day before it is ready to cook.

While classified as a bread, injera looks more like a big round soft pancake, or a little like Naan bread.  Purchase teff flour online or at a health food store to try this easy injera recipe.

 

Ingredients:

2 cups teff flour

4 cups distilled water

1/8 tsp salt

 

Method:

Mix water and teff flour together in a large bowl. Leave the bowl standing at room temperature for at least 12 hours, preferable up to 24.  You will have to use the “sniff test” to determine when the injera batter is ready to bake.  Once it smells a little sour or fermented,  grease a 9 inch skillet with vegetable oil and place over medium heat, as though you were making  pancakes.  Pour 1/2 cup of injera batter and give it a quick swirl, so the whole bottom of the skillet is covered evenly.  Cover the skillet with a tight-fitting lid and keep it on the medium heat for approximately 3 minutes. It is ready when the top of the injera looks dry and the bottom is browned – once again, like a pancake.  Remove from the pan using a flat spatula, and keep warm on a plate covered with a tea towel while completing cooking the remaining injera.

 

 

Strawberry Spinach Salad

This recipe for Strawberry Spinach Salad was developed over the years on Wednesdays, as I tried to clear out my vegetable and fruit crisper before garbage day on Thursday.The slightly bitter taste of the spinach is a perfect foil for the sweetness of the strawberries and other fruit, and the walnut pieces add crunch and protein.

Spinach is one of those foods that I buy because I get excited about the number of vitamins, nutrients, and the sheer goodness of the vegetable; unfortunately my enthusiasm isn’t matched by anyone else in the family, hence the leftover spinach leaves.  The popular website World’s Healthiest ranks spinach at the top of the list of healthy vegetables due to the sheer volume of nutrients it contains.  Vitamins K, A,C, E and all the B vitamins, manganese, folate, magnesium, iron, calcium, potassium, protein, and zinc are all well represented in one serving of spinach, and it can be eaten raw or cooked.  Spinach freezes well and can be added to soups, stews, and lasagnas.

Serve this spinach salad with crisp whole grain flatbread or toast  and soup for a light yet filling lunch. It makes 4 good sized servings.

8 cups of baby spinach leaves

1 small can of mandarin oranges, drained

12 large strawberries, sliced

1 cup fresh raspberries

1 cup fresh blueberries

1/2 cup walnut pieces

1 cup crumbled feta cheese

1 cup Raspberry Basil Vinaigrette

 

Wash and dry baby spinach leaves.  Place in a large serving bowl.  Add berries and mandarin oranges. Garnish with walnuts and Feta cheese.  Serve with Raspberry Basil Dressing.

Steak and Mushroom Salad

Sometimes a salad is not just a salad…it is an entire meal.  Cilantro and lime add delicious flavor to the light marinade, and strips of beef and mushrooms add protein and substance to the salad.  Add some crusty whole grain rolls and a frozen yogurt dessert and you have a well balanced and healthy meal.  Try to use fresh snow peas if you can; if not, frozen will do.  When choosing your leafy greens, remember that the darker leafed lettuces are healthier for you than the lighter leafed lettuce. Try introducing the darker lettuces to your family by mixing them in with iceberg lettuce. This salad recipe is a good one to try mixing iceberg, Bibb, and red leaf lettuce with Belgian endive and radicchio.

Ingredients:

12 ounces beef round steak

1 tbsp extra virgin olive oil

2 cups fresh snow peas

8 cups mixed salad greens (see note above)

1 cup sliced white mushrooms

1/2 cup sodium reduced chicken broth

1/3 cup sodium reduced soy sauce

1/4 cup chopped fresh cilantro

1/4 cup freshly squeezed lime juice

1/4 cup sliced green onion or chives

1/4 cup crumbled feta cheese (optional)

Green onion or chives to garnish

Method:

Trim the beef and slice it into 1/4 inch thick strips.  Wash and trim the snow peas.  Set aside.  Use a shallow glass dish (I use my 13 x 9 inch pyrex lasagna pan) to prepare the marinade.  Combine chicken broth, soy sauce, cilantro, lime juice, and green onion or chives.  Mix it well, and set aside 1/2 cup of the prepared marinade.  Add the beef strips to the remaining marinade, and turn each piece over so that they are all well coated.  Cover the dish tightly with plastic wrap and chill in the refrigerator for 30 minutes.

Remove the beef and discard the marinade from the glass dish.  Use a large nonsticket skillet, wok,  or frying pan, cook the beef in 1 tbsp extra virgin olive oil over medium high heat, stirring constantly, until it is browned.  This should take about 3-4 minutes.  Add the snow peas and cook for about 1 minutes, stirring constantly, until the snow peas are tender yet crisp.  At the same time, use a small saucepan to warm the reserved marinade over low heat for about 2 minutes.  Place a handful of mixed salad greens on each of four dinner plates, then divide the beef mixture equally between the plates.  Garnish with sliced mushrooms, feta cheese, cilantro leaves and green onions or chives, and drizzle the warmed marinade or dressing over each plate.

This recipe makes four servings.  Each serving has 218 calories, 13 grams of carbs, 30 grams of protein, 940 mgs of sodium, 5 grams of fat and 66 mgs of cholesterol.

Variation: This recipe is also delicious served over brown rice instead of mixed greens.

 

Tomato Salad

Some of the most refreshing and quickest summer salad recipes to make are Tomato Salads. Here are three salad recipes to try; the first two require the tomatoes marinate in a herb infused dressing, while the third doesn’t get any dressing until you are ready to serve.  Tomatoes are full of Vitamin C and lycopene, which is believed to help reduce the risk of certain types of cancer.  Easy to grow indoors and out, tomatoes are a great first time project for aspiring home gardeners.  Whether you buy your tomatoes or grow them yourself, give one of these salads a try.

Marinated Tomato Salad

3 large tomatoes

1 Spanish onion

1/4 lb Feta cheese

chives or green onions

salt

freshly ground pepper

Ingredients for Dressing:

1/2 cup oil

2 tbsp freshly squeezed lemon juice

1/2 tsp salt

1/2 tsp freshly ground pepper

1 tsp Dijon mustard

1 clove garlic, minced

Method:

Wash and slice the tomatoes.  Slice the Spanish onion into rings.  Use a large dish to layer tomatoes then onions.  Crumble feta cheese over both layers.  Sprinkle with copped chives, salt and pepper.  Use a glass jar with a tight fitting lid to combine all ingredients for the dressing.  Cover and shake well.  Sprinkle over salad. Repeat layers, sprinkling each with dressing until all the ingredients are used.  Garnish with chives, cover and refrigerate for at least 3 hours prior to serving. This recipe makes 8 servings.

Basil Marinated Tomato Salad

4 medium tomatoes

1/4 cup chopped fresh parsley

1 cup sliced fresh Roquefort or Gorgonzola Cheese (optional)

3 tbsp olive oil

1 tbsp each white and red wine vinegar

1 tbsp chopped fresh basil

3/4 tsp granulated sugar

1/4 tsp salt

1/4 tsp freshly ground black pepper

Wash and slice tomatoes.  Arrange on a serving platter.  Sprinkle with parsley. Use a small glass jar to mix the remaining ingredients.  Pour over the tomatoes.  Cover and chill in the refrigerator for at least 1 hour prior to serving.  Add cheese if you are using it. This recipe makes 8 servings.

 

Tomato Mozzarella Salad

3 large beefsteak tomatoes

16 Romaine or Boston lettuce leaves

1/2 cup cubed low fat mozzarella cheese

6 green onions or 12 chives, chopped

1/4 cup extra virgin olive oil

2 tbsp vinegar

1 tbsp chopped fresh parsley

2 tsp Dijon mustard

1 tsp granulated sugar

2 cloves garlic, minced

1/2 ts dried or 1 tbsp fresh basil

1/2 tsp freshly ground black pepper

1/4 tsp salt

2 tbsp water

Wash tomatoes and cut them in half, then cut each half into slices.  Arrange 2 lettuce leaves each on each of 8 dinner plates, alternatively, use one large platter with 16 lettuce leaves.  Arrange tomato slices on lettuce and sprinkle with cheese and chives or green onions.  To make the vinaigrette, use a jar with a tight-fitting lid to mix oil, vinegar, parsley, mustard, sugar, garlic, basil, pepper, salt and water.  Chill in the refrigerator for at least two hours.  Drizzle over salad just prior to serving, and make sure you give the jar a good shake prior to pouring it.  This recipe makes 8 servings.

 

Cucumber Salad

Cucumber is a refreshing, light vegetable that is enjoyed all over the world.  In England crustless cucumber sandwiches are a staple of afternoon tea, while Indian cuisine often uses cucumber and yogurt to make a light salad.  In Greece cucumber is also grated into tsatsiki sauce and served with grilled chicken or pork.  Here is a refreshing cucumber salad where cucumber is the star instead of merely a supporting actor.  I use red wine vinegar, honey and dill for the dressing as a nice change of pace from the yogurt or cream-based cucumber salad dressings.  When you are making a dressing or marinade that contains vinegar, be sure to use a glass or ceramic bowl as they are acid resistant. Serve this as a side salad with barbecue pork or chicken, or as a starter to a light summer lunch.

Ingredients:

1 cup of water

1/4 cup red-wine vinegar

2 tsp honey

1/4 tsp salt

2 large unpeeled cucumbers

1 small red onion, thinly sliced

1 tbsp chopped fresh dill or 1 tsp dried dill

Fresh dill sprigs to garnish

Method:

Use a large glass bowl to mix water, vinegar, honey and salt.  Slice the cucumbers as thinly as possible – use a mandolin if you have one.  Add the cucumbers, red onion and chopped dill to the vinegar and honey marinade.  Toss gently so that the cucumber and onions are well coated.  Cover your bowl with plastic wrap and let it sit for the flavors to mix and mellow. If you are keeping the bowl out at room temperature let it stand for an hour, or refrigerate for up to four hours.  The longer it sits the more the cucumber will become infused with the flavors of the herbs, onions and marinade.  Just prior to serving, toss again, and serve with a slotted spoon.  This recipe can be prepared ahead of time up by slicing the cucumbers and onions and storing them together in the fridge.  Combine the ingredients for the dressing and chill in a glass jar in the fridge.  Remove everything and mix it together an hour before you are going to serve (let it sit out while you prepare the rest of your meal).

Variations:

For a Thai Cucumber Salad replace dill with fresh cilantro. Optional garnishes include finely chopped chives, capers, or mint.

This recipe makes 6 servings with just 26 calories each.  There are 6 carbs, 1 gram of protein, 143 grams of sodium, 1 gram of fat and no cholesterol per serving.

German Potato Salad

German potato salad is a family favorite.  This potato salad is made with red potatoes, and can be served warm or chilled so it can be served year round. Traditional German-style potato salad recipes can be high in fat if they use a mayonnaise-based or sour cream dressing recipe.  This recipe is a healthier version that uses low-sodium chicken broth for flavor. It is cholesterol free and a perfect make-ahead dish if you are going to a barbecue, company picnic, or reunion. If you are making it ahead, refrigerate the cooked potatoes in dressing for up to 24 hours prior to serving, and add the onions and celery just prior to serving.  Keeping the skin on retains valuable vitamin C and fiber as well as adding color to what can look like a bland dish. This version of the recipe makes 6 servings, but can easily be doubled or tripled for larger gatherings.  German-style potato salad sometimes has bacon bits added, but it does increase the sodium and fat content.

Ingredients:

2 pounds small red skinned potatoes

1/2 cup chopped green onion or chives

1/2 cup chopped celery

1 cup low-sodium chicken broth

3/4 cup cider vinegar

2 tbsp all-purpose flour

1 tbsp extra virgin olive oil

1 tbsp granulated sugar

1/2 tsp salt

1/4 tsp freshly ground black pepper

Method:

Scrub the potatoes, leaving the skin on, and cut into small chunks.  Use a large saucepan over high heat to boil potatoes in water.  Once the boiling point is reached, reduce the heat to medium and cook for about 12 minutes or until the potatoes are cooked but still firm.  DO NOT OVERCOOK!  Meanwhile, use a medium saucepan over medium heat to make the dressing.  Combine chicken broth, vinegar, flour, oil, sugar, salt and pepper and whisk until blended.  Bring this mixture to a boil, and continue whisking the whole time to ensure there are no lumps.  Reduce heat to low and simmer for about 10 minutes.  You should see the dressing begin to thicken.

While the dressing is simmering on low, drain the potatoes into a colander and rinse with cold water, gently. Use a large bowl to combine the potatoes, green onion and celery. Once the dressing has cooled a little, pour it over the potato, onion and celery mixture and toss gently to coat the potatoes.  Serve it immediately if you prefer a warm potato salad, or chill it in the refrigerator for a cold salad.

This recipe makes 6 servings with 143 calories each.  Each serving contains 28 grams of carbs, 3 grams of protein, 600 grams of sodium, 3 grams of fat, and no cholesterol.

Green Bean Salad

Green beans get a bad rap.  Overcooked, soggy and grey, children everywhere frown at their plates when green beans are on the menu.  Green beans are easy to grow in home vegetable gardens, very economical if you are purchasing them from a grocery store, and they freeze well too.  Instead of cooking the beans, try steaming them instead and serving them in a salad.  Steaming vegetables help them retain most of their vitamins  and allows them to be used in cold dishes once they have cooled. This is a great side dish to barbecued ribs, grilled chicken, or even veggie burgers or hamburgers.  Kids love the crunchy texture and the variety of vegetables are high in vitamin A and C as well as making a pretty dish with the dark and bright colors.

Ingredients:

3 cups green beans, washed and trimmed

1 cup of matchstick cut carrots

1 medium red, green, or orange pepper, finely sliced

1/2 cup of thinly sliced red onion

1/4 cup low-fat Italian salad dressing

1/2 teaspoon of freshly ground black pepper

 

Fill a medium sized pot with water and bring it to a boil.  Add the green beans to the pot and cook for about 4 minutes.  Add carrots and cook for an additional 1 minute.  Remove from heat and drain the vegetables into a colander or strainer.  Rinse under cold water until the beans and carrots are cool to the touch, and dry with a clean dishcloth or paper towels.  In your serving bowl, mix the red or green pepper, onion, salad dressing and black pepper.  Combine well.  Add the steamed green beans and carrots, toss gently to combine the vegetables with the dressing. This recipe serves four.  Each recipe contains 63 calories, 15 grams of carbs, 3 grams of protein, 130 grams of sodium, and 0 grams of fat and cholesterol.  You can substitute yellow string beans for green beans if you prefer

Simple Salad Dressing Recipes

Making salad dressings at home is an easy way to save money and eat healthier.  Here are some simple salad dressing recipes to get you started.  Using as few as four ingredients, you will learn how to make salad dressing in no time, and impress your friends and family at the next get-together.  Keep (or make) a few different flavored vinegars on hand as they can be used either on their own or with a few extra ingredients to add a unique flavor to something as simple as a mixed green salad.

Salad Dressing Recipes: Raspberry Basil Vinaigrette Recipe

1/2 cup water

2 tbsp raspberry vinegar*

1 small clove garlic, crushedsalad dressing recipes

1 tsp cornstarch

1 tsp extra virgin olive oil

1 tsp chopped fresh basil (or 1/2 tsp dried basil)

1/2 tsp poppy seeds

1/4 tsp grated lemon or orange zest

pinch of salt

Use a small saucepan to cook water, vinegar, garlic and cornstarch for about 2 minutes or until thickened.  Set aside to cool.  In a small bowl, combine oil, basil, poppy seeds, lemon zest and salt.  Add the vinegar mixture in, stir well, cover and chill in the refrigerator for one hour or longer. This recipe makes about 1/2 cup of dressing.

How to Make Raspberry Vinegar:

Add 1 cup of fresh or frozen raspberries to 2 cups white wine vinegar or rice vinegar.  Cover and let stand at room temperature for four days.  Strain off the raspberries and bottle in a pretty glass bottle.  This makes an excellent hostess gift during the summer as well.

Easy Salad Dressing Recipes: Yogurt with Grapefruit

1/4 cup low-fat plain yogurt

2 tbsp grapefruit juice

1 tsp sesame oil

1/4 tsp of salt

1/4 tsp freshly ground black pepper

Use a blender to combine yogurt, grapefruit juice, oil and seasonings.  Blend on low for about thirty seconds.  Serve immediately over mixed greens such as arugula, Belgian endive, Boston lettuce, mustard greens, or baby spinach.  Experiment by adding fresh herbs such as basil, oregano or parsley. This recipe makes about 1/3 cup of dressing.

 

Easy Salad Dressing Recipes: Blue Cheese Salad Dressing with Yogurt

Another super easy salad dressing recipe that can be whipped up in a few minutes.

1/2 cup low-fat plain yogurt

1 cup low-fat crumbled blue cheese

1 tbsp 2 percent milk

1 clov garlic, crushed

Use a blender or food processor to blend yogurt, blue cheese, milk and garlic.  Place in a glass bottle, cover and refrigerate immediately.  Use within 48 hours.  This dressing also makes an excellent yogurt dip for vegetables.  it makes 3/4 cup of dressing.

 

 

 

Grape Salad Recipe

Grapes are wonderful fruits either on their own, with wine and cheese,  incorporated into a fruit salad dessert, or tossed in a chicken salad.  Here is a grape salad recipe that is perfect for hot summer days, either as a quiet meal for family or served at a weekend barbeque. The combination of cantaloupe, green grapes, blueberries and pineapple is absolutely delicious and also makes a nice breakfast fruit salad all on its own.

Chicken Grape Salad Recipe

Ingredients – Salad

3 1/2 cups cooked chicken, cut into cubes

torn lettuce leaves – use a mixture of romaine, mustard greens, and arugula

3/4 cup of diced pineapple

1 small cantaloupe made into melon balls

1 1/4 cups strawberries, rinsed and sliced

1 cup green grapes

1/2 cup blueberries

2 tbsp pecans

Ingredients – Dressing

1/4 cup vinegar

3 tbsp organic liquid honey

2 tbsp lime juice

1 tsp poppy seeds

1/4 tsp dry mustard

1/2 cup extra virgin olive oil

 

Method

Set the chicken cubes in a large bowl.  In a separate medium sized bowl, use a wire whisk to combine the vinegar, honey, lime juice, poppy seeds and dry mustard.  Gradually pour in a thin stream of olive oil while whisking.  Once the dressing is mixed, pour 1/3 of the dressing into a small glass container.  With the remaining dressing, pour it over the chicken cubes, gently mixing it in so that the chicken is completely covered.  Cover the bowl of chicken with saran wrap and chill in the refrigerator for about one hour.  When you are ready to serve,  use six large plates and arrange lettuce leaves as a base on your plates.  Set the cantaloupe melon balls in a ring on each plate, with the diced pineapple forming  an inner ring.  Use a spoon to place a mound of chicken cubes in the center.  Use a separate medium sized bowl for the strawberries, green grapes and blueberries.  Pour the dressing in the glass container over the fruit and toss gently.  Place several spoons of the berry mixture over the chicken and other fruit on each plate. Garnish with pecans.

This recipe makes six servings with 426 calories each.  There are 2 grams of dietary fiber, 7 grams of fat, 31 grams of carbs and 24 grams of protein in each serving.  This dish makes a lovely summer main course, and can be served with a chilled summer soup and whole grain bread.  For dessert serve a light pumpkin custard and your food groups will be covered!

 

Arugula Salad Recipe

Arugula is a pungent leafy green that is a zesty addition to any salad.  While it can be used alone, it is best suited to being part of a selection of mixed greens including watercress and radicchio.  Try this salad as a side dish to grilled chicken or your favorite barbecued sirloin steak recipe.

Ingredients

4 cups mixed greens including arugula

1/2 cup thinly sliced red onion

1/2 cup alfalfa sprouts

Salad Dressing Recipe

1/4 cup organic orange juice

1 tbsp freshly squeezed lemon juice

1 tbsp chopped fresh mint

1 tsp granulated sugar

1/2 tsp grated orange zest

1/4 tsp grated lemon zest

1 cup sliced fresh strawberries

Method

Combine the arugula greens mix, red onions and alfalfa sprouts in your salad serving bowl.  Cover with saran wrap and chill in the refrigerator.  To make the salad dressing, use a separate small bowl and pour in the orange and lemon juices.  Add the chopped mint, sugar and the orange and lemon zest.  In (yet another) bowl, place sliced strawberries.  Pour the citrus juice mixture over the strawberries, cover and refrigerate until ready to serve.  Just prior to serving, pour the strawberry mixture over the arugula mix and toss gently.  This recipe makes 6 servings of side salad with just 23 calories per serving.  There is 1 gram of fiber, 5 grams of carbs and 1 gram of protein.  Strawberries and dark leafy green (or purple) vegetables such as arugula combine to be an excellent source of folic acid and vitamin C.

Substitutions: This recipe is a great opportunity to try new things.  Try mandarin oranges (drain them first) or pears for some or all of the strawberries.  If you aren’t a fan of alfalfa sprouts, check out the produce section of your favorite supermarket for new varieties of sprouts.  Radish and mustard sprouts are becoming increasingly available and provide a unique and punchy flavor to your salads. Add crumbled feta or blue cheese to make this salad a little more robust, and garnish with pine nuts or toasted pumpkin seeds.   Be sure to rinse all vegetables including sprouts carefully before using them in your salads.

Yogurt Fruit Dip

In the quest for a healthier lifestyle, many people are trying to increase the amount of fruits and vegetables in their daily diets.  One of the easiest ways to do this is to replace higher fat snack foods and desserts with low-fat fruit.  Yogurt dips add an interesting flavor twist and can really dress up fruit that may get boring after some time.  Eating fruit is also more fun for kids when it is served with a yummy dip.  Fresh or cooked fruit with a yogurt-based dip is a delicious snack or light dessert after a heavy meal. Easy to serve for outdoor parties, baby showers or barbeques, try these recipes for yogurt fruit dip the next time you are planning a get together. Low-fat and creamy, they are truly delicious!

Cinnamon Yogurt Dip

Ingredients:
1/2 cup low-fat sugar-free plain yogurt
1 tbsp lightly packed brown sugar
1/2 tsp ground cinnamon
1/2 tsp organic vanilla

Method: Combine all ingredients in a small bowl. Chill and serve with fresh slices of apple, pear, peaches, pineapple, orange, or nectarines. Alternatively, serve as a sauce over stewed or baked berries or rhubarb. This makes just 1/2 cup of dip or sauce.

 

Yogurt and Whipped Cream Fruit Dip or Pie Topping

This is a lower-fat option for lovers of whipped cream.  Try it on pumpkin pie, pumpkin custard, or gingerbread.

Ingredients:

1/2 cup whipping cream

1 tbsp sugar

1/2 tsp vanilla

1/2 cup low-fat sugar-free plain yogurt

Method:  Beat the cream with an electric mixer or hand-beater until it becomes thick.  Add the sugar and vanilla nd keep whipping until it forms little peaks.  Gently add in the yogurt and mix carefully until it is all combined.  This makes about 1 1/2 cups.

 

Orange Mint Yogurt Fruit Dip

Light and refreshing, this fruit dip is excellent served with strawberries, cantaloupe, honeydew, watermelon,  pineapple, and red or green grapes. Serve in a pretty summer bowl and garnish with fresh mint leaves.

Ingredients:

1/4 cup low-fat sugar-free plain yogurt

2 tbsp finely chopped fresh mint

1 tablespoon organic honey

1 tsp frozen orange juice concentrate that has been thawed out

Method:  Use a small bowl to combine all ingredients.  Cover and chill in the fridge for about an hour and a half.  Serve over fruit or as a dip with fruit spears.

Yogurt Dips

Using yogurt in dips and sauces is a great way to reduce the fat in recipes that are traditionally made with sour cream.  Be sure to choose low-fat plain yogurt, or make your own at home.  Yogurt dips are also a great flavor addition to grilled chicken, fish, or pork – try one one of these recipes the next time you are planning a barbecue.  If your dinner menu includes a spicier main dish such as a curry or Mexican style entree, accompany it with the cool and creamy Greek Cucumber Yogurt Salad.

Greek Yogurt Dip (Tzatziki)

Ingredients:

1 1/2 cups low-fat plain yogurt

1/2 cup grated English cucumber

1/2 cup feta cheese

1 large clove garlic, minced, or 1 tbsp chopped garlic in oil

2 tbsp freshly squeezed lemon juice

Combine all ingredients in a small bowl. Chill for 1 1/2 hours. Use  with grilled chicken or pork.

 

Greek Yogurt Sauce for Fish or Chicken

Ingredients:

1/4 cup low-fat plain yogurt

1/4 cup light sour cream

1/2 cup finely chopped cucumber

1 tbsp chopped chives or green onion

Freshly ground black pepper

 

Method:  Use a small bowl to combine all ingredients. Use a spoon to spread over fish fillets or chicken breasts prior to broiling, barbequing or microwaving.

 

Yogurt Cheese

Yogurt Cheese is easy to make from store-bought or homemade yogurt, and is a good low-fat alternative to the cream cheese called for in dips, salad dressings, or sandwich spreads.  To make yogurt cheese, use 2 cups of a low-fat plain yogurt that is NOT made with gelatin. Your best bet is to find an unstirred Balkan-style yogurt or to use homemade yogurt.  Use two layers of thick paper towel to line a sieve placed in a bowl, and  pour yogurt into sieve.  Cover the whole thing with saran wrap and chill for about two hours.  Pour out the liquid that has drained into the bowel, and keep the yogurt cheese left in the sieve in an airtight container for up to one week.

 

Honey Mustard Yogurt Dip

Ingredients:

1 cup yogurt cheese

2 tbsp liquid organic honey

2 tbsp Dijon mustard

3 green onions or chives, chopped

1 tbsp chopped fresh parsley

2 tsp freshly squeezed lemon juice

Method: Use a blender or food processor to combine all ingredients until there are no lumps.  Chill for an hour prior to serving.  This dip can be served with raw vegetables such as baby carrots, cucumber slices, broccoli spears, and red and green peppers.  It also makes a delicious yogurt salad dressing for dark leafy green salads, and as a good spread for whole wheat bread sandwiches with cold cuts.

Greek Cucumber Yogurt Salad

Ingredients:

1 large thinly sliced English cucumber, not peeled

1/2 tsp salt

1/2 cup yogurt cheese

1/2 tsp lemon juice

1/4 tsp minced garlic

1/4 tsp ground ginger

Method:

Fill a large colander with thin slices of cucumber and sprinkle with salt. Let the cucumber stand for 10 to 15 minutes to drain.  Rinse well with cold water, pat dry and place in bowl.  Use a second bowl to blend yogurt cheese, lemon juice, garlic and ginger.  Pour this mixture over the cucumber and toss carefully. Chill in the fridge for about an hour and a half before serving.