Low Fat Fruit Tart

Fruit Tart Tina's Cocina

Fruit Tart
Tina’s Cocina

Most fruit tarts are high in fat. I reduced the fat content in the crust (substantially) and used a low fat cream cheese for the filling to make this dessert healthier than most tarts. There is a hint of lemon in the crust which complements the fruit nicely.

It is best to make the tart the same day that it is to be eaten. The crust can be made early in the day, and you can mix up the cream cheese mixture early too. But I would top the crust with the cream cheese topping and fruit no more than 4 hours prior to serving.

If you wish, you could make a vanilla pudding or use a vanilla or lemon yogurt for the filling instead of cream cheese. However, if you do that, I would fill the crust with the filling and top with the fruit immediately prior to eating it. Otherwise, the pudding or the yogurt might make the crust soggy.

My son Matt was the artistic talent behind the fruit arrangement on these tarts. Thanks Matt! You did a great job! :-)

Enjoy!

Fruit Tart Tina's Cocina

Fruit Tart
Tina’s Cocina

Ingredients
Crust:
1 1/2 cups all purpose flour
1/2 cup granulated sugar
1/4 teaspoon salt
1/4 teaspoon baking powder
2 tablespoons melted butter
1 tablespoon vegetable oil (such as safflower or sunflower oil)
1 tablespoon finely grated fresh lemon peel
1/4 cup unsweetened applesauce
2-3 tablespoons freshly squeezed lemon juice
 
 
Filling:
1 (8 ounce) package low fat cream cheese
1/2 cup sugar
1/2 teaspoon vanilla extract
 
Topping:
Assorted fresh fruit of your choice: Strawberries, raspberries, blackberries, blueberries, kiwi, grapes, apricots, peaches, cherries, etc
 
Other Helpful Items:
A 10 inch tart pan or springform pan, parchment paper, Pam or a similar vegetable spray.
 
Fruit Tart Tina's Cocina

Fruit Tart
Tina’s Cocina

Directions

Preheat the oven to 350 degrees.

You can use either a 10 inch fluted tart pan, a 10 inch springform pan or a pizza pan for this recipe. If using the tart pan, spray with Pam or another spray vegetable oil. If using the springform pan or pizza pan, line the bottom with parchment paper. Spray the parchmentpaper with Pam.

To make the crust, combine the flour, sugar, salt and baking powder in a mixing bowl. In a small bowl stir together the melted butter, vegetable oil, grated lemon peel, applesauce and 2 tablespoons of the lemon juice.

Add the butter mixture to the flour mixture and stir well. Add the remaining lemon juice if needed, until the dough holds together. If more liquid is needed, add a small amount of cold water. (I did not need to add any water). Press the dough onto the prepared pan, making the edges higher than the bottom if desired.

Bake the crust in the preheated oven for 10 minutes. Open the oven and prick dough with a fork. Turn the oven off and continue baking for 3-5 more minutes. Remove from the oven and let cool thoroughly. If using the springform pan you can remove the outside rim as soon as you take the pan from the oven.

To make the filling, combine with an electric mixer the low fat cream cheese, sugar and vanilla extract. Spread unto the cooled crust. You may not use up all the filling unless you are using the pizza pan. (It depends on how thick of a filling you want :-) ). Top the tart with assorted fruit in any design that you wish. Refrigerate until serving time. Refrigerate any left overs. Enjoy!!

 
Fruit Tart Tina's Cocina

Fruit Tart
Tina’s Cocina

Green Chile Enchiladas

Green Chile Enchiladas Tina's Cocina

Green Chile Enchiladas
Tina’s Cocina

These enchiladas are a family favorite. They can be made vegan or vegetarian if desired (see below). You can add cooked rice in place of some of the poultry or beans if desired.

I hope you enjoy them as much as we do!

Ingredients
1/2 large onion, chopped (about 1 cup)
1 garlic clove, peeled and minced
1 (4 oz) can diced green chilies (I use mild)
1 (15 oz) can white kidney beans (also called cannellini beans), rinsed and drained
1 1/2 to 2 cups diced cooked chicken or turkey
1 (15 oz) can green chile enchilada sauce (I use mild)
Pam or vegetable oil
1 dozen corn or flour tortillas (6 inch size)
Shredded pepper jack cheese (if desired)
 
Vegetarian: Use 2 cans of beans instead of the poultry. Make sure the green chile sauce does not contain animal products. 
Vegan: Use 2 cans of beans instead of the poultry and omit the cheese. Make sure the green chile sauce does not contain animal products.
Low-fat: Omit the cheese. Use corn tortillas. Use only beans (and no poultry) for lowest fat content.
Chicken or Turkey Enchiladas: Omit beans and use 3-4 cups of diced poultry. 
 
Directions
Put 2-3 tablespoons of water into a large non-stick skillet. Add the chopped onion and minced garlic clove. Cover and cook on medium low heat until tender.
 
Add the diced green chilies, white kidney beans and poultry. Then add about 1/4 to 1/3 of the can of the enchilada sauce. Cover and heat through.
 
Meanwhile, oil a 13 x 9 x 2 inch baking pan with Pam or oil. Put about 2-3 tablespoons of the enchilada sauce into the bottom of the oiled pan and spread around. 
 
Take a double layer of paper towel, wet it and squeeze out the water. Repeat with another double layer of paper towel. Put 6 of the tortillas between the paper towel layers. Heat on high in the microwave for 30 seconds.  
 
Preheat the oven to 375 degrees.

Filling the Tortilla Tina's Cocina

Filling the Tortilla
Tina’s Cocina

 
Put one warmed tortilla on a plate. Add a spoonful of filling down the middle of the tortilla. Add cheese if desired. (Remember that cheese is high in fat so use sparingly, if at all.) Roll the tortilla up and place it in the prepared baking pan. Repeat with all the tortillas.

Rolled Enchiladas in Pan Tina's Cocina

Rolled Enchiladas in Pan
Tina’s Cocina

 
If you have extra filling, spread it on top of the enchiladas. Spread the remaining green chile sauce on top of the enchiladas. Sprinkle with cheese if desired.  (In our family some members like cheese and some do not so it is easy to accommodate everyone.)
Enchiladas with Extra Filling on Top Tina's Cocina

Enchiladas with Extra Filling on Top
Tina’s Cocina

 
Cover the pan with aluminum foil. Bake in the preheated oven for 20 minutes. Remove the foil and bake for 10 minutes longer.
 
Enjoy!!  
 
Makes 12 enchiladas.
Green Chile Enchiladas Tina's Cocina

Green Chile Enchiladas
Tina’s Cocina

Quick and Easy Microwave Sweet Potatoes

Quick and Easy Microwave Sweet Potatoes  Tina's Cocina

Quick and Easy Microwave Sweet Potatoes
Tina’s Cocina

This is a super simple and super fast way to cook sweet potatoes (or yams as some stores label them). I am eating sweet potatoes a LOT right now (2 a day) as I endeavor to determine if I have intolerance to various foods.  Sweet potatoes and yams are two foods allowed on most elimination diets.

I hope you consider adding sweet potatoes to your diet more than just during the holiday season. They are good for you (click here for nutrition info) and very tasty!

Enjoy!

Ingredients
Sweet potatoes or yams (enough for however many people you are serving)
 
Directions
Peel the sweet potatoes and cut into chunks. Place into a microwave safe bowl. Add 1/4 cup water. Cover with a microwave safe lid that allows venting. 
 
Microwave on high for 5 minutes. Stir. Microwave on high for another 5 minutes. Stir. Add 2 tablespoons water (if needed). Microwave on high for 2 to 5 minutes longer, until the sweet potatoes are tender. 
 
Remove from the oven. Season with salt or other spices as desired.
 
Enjoy! 
 
(If you are on an elimination diet and need the calories, add any allowed oil prior to eating.)

Vegetarian Diets associated with Lower All Cause Mortality

Vegetarian Dietary Patterns and Mortality in Adventist Health Study 2 was published online June 3rd in JAMA Internal Medicine. Over 73,000 participants were followed for just under 6 years.

The results of the study indicate that vegetarian diets are associated with lower all cause mortality. For men, cardiovascular mortality was lower as was ischemic heart disease. For both men and women, renal mortality and endocrine mortality was significantly reduced.

Pesco vegetarians and vegans fared particularly well in the study.

For more info read: Veggies are Key to Long Life in Med Page Today; and Vegetarians Have Significantly Lower Mortality Rates in Food navigator-usa.com

For more info on the Adventist Health Study-2 click here.

Keep eating those veggies! :-)

Tomato Free Marinara Sauce over Zucchini “Pasta”

No Tomato Marinara Sauce over Zucchini "Pasta"  Tina's Cocina

Tomato Free Marinara Sauce over Zucchini “Pasta”
Tina’s Cocina

This marinara sauce uses my No Tomato “Tomato” Sauce as a base. Adding just a few herbs and spices transforms the “tomato” sauce into a delicious marinara sauce!

You can serve the sauce over whole wheat pasta, gluten free pasta, or for those who are intolerant to grains, you can steam zucchini “ribbons” to make a vegetable pasta.

Enjoy!

Ingredients
You will need to have on hand 2 cups of the No Tomato “Tomato” Sauce
1 garlic clove, minced
2 tablespoons fresh basil, chopped
2 tablespoons fresh parsley, chopped
1/2 teaspoon dried Italian seasoning
1/2 teaspoon sugar
1/8 teaspoon pepper
1/8 teaspoon salt
 
Whole wheat pasta, gluten-free pasta or 1-2 zucchini or yellow squash per person (if using zucchini as “pasta”)
 
Directions

Put about 2 tablespoons of water into a medium sized pot. Add the minced garlic and cook on medium heat until the garlic is softened and most of the water is gone. 

Add the remaining ingredients and simmer on medium-low to low heat for 30 minutes. Adjust seasonings if desired.

Serve over cooked pasta or steamed zucchini “pasta”.

Makes about 2 cups of marinara sauce.

Zucchini Sticks Ready for Steaming Tina's Cocina

Zucchini Sticks Ready for Steaming
Tina’s Cocina

To make the zucchini “pasta” you can either use a vegetable peeler to make ribbons or you can use a knife.

To use a vegetable peeler, simply slice off ribbons of the zucchini, turning the zucchini from time to time. When you come to the seeds of the zucchini, stop peeling. When all you have left is the core of the zucchini either discard it, or cut it into thin strips using a knife.

If using a knife to make the “pasta”, then slice a thin slice off of each side of the zucchini so it is “square”. Take the square zucchini and cut it into thin strips.

Place the zucchini ribbons or strips into a colander. Place the colander over a pot of boiling water. Cover. (I use a pizza pan for a lid.) Steam for 5-10 minutes or until tender.

Top with marinara sauce and enjoy!

No Tomato Marinara Sauce over Steamed Zucchini "Pasta"  Tina's Cocina

Tomato Free Marinara Sauce over Steamed Zucchini “Pasta”
Tina’s Cocina

No Tomato “Tomato” Sauce

No Tomato "Tomato" Sauce Tina's Cocina

No Tomato “Tomato” Sauce
Tina’s Cocina

When I first saw recipes online for a no tomato “tomato” sauce, I was skeptical. I didn’t think it was possible to come up with a good tasting “tomato” sauce using other vegetables. I was wrong. This sauce is good! I like it even better than tomato sauce! Even if you don’t need to avoid tomatoes, you should try this recipe because (1) is is super easy to make and (2) it is good! Before you look further take a guess at what the 3 vegetables are in the recipe.

It will help if you have a kitchen scale. If you don’t have a scale, I have listed approximate amounts (in cups) of the vegetables.

I used a crock-pot which made the cooking very simple, but you could cook it on the stove if you prefer.

This recipe makes about 4 cups of a really good no tomato “tomato” sauce. Mine was a little thicker than regular tomato sauce, but I liked it that way. It’s very easy to take this thicker sauce and make a marinara, enchilada or BBQ sauce from it. (Recipes to follow.)

You can use the sauce in any recipe calling for tomato sauce. When the sauce is done I take part of it and make a marinara sauce, I take part to make a BBQ or enchilada sauce, and I save some to use as tomato sauce.

The sauce freezes well if you don’t need all of it right away.

OK….here is the recipe. Did you guess the vegetables correctly? ;-)

Ingredients
2 cups water
1 pound orange colored sweet potatoes (called yams in some stores) (about 3 1/2 cups chunks)
1/2 pound carrots (about 5 medium carrots)
1/2 pound fresh beets (about 1 3/4 cups chunks)
3 garlic cloves, peeled
1 teaspoon salt (or to taste)
 
Directions

It is important to know that sweet potatoes are a “soft” vegetable, meaning that they cook before the carrots and beets. So you can cut them into larger chunks and they will cook in the same time as the carrots and beets. I have made this recipe in a crock-pot on low heat. The vegetables cook in 6-7 hours depending on the size of the chunks. You can speed up the process by cooking on high heat or on the stove. If you use the stove, I would partially cook the beets and carrots first, and then I would add the sweet potatoes. You may need to use more water if you use the stove for cooking.

Immersion Blender  Tina's Cocina

Immersion Blender
Tina’s Cocina

Put the water into a medium to large size crock-pot. Peel the sweet potatoes, cut into chunks and put into the crock-pot. Peel the carrots, cut into smaller chunks and place in the crock-pot. Cut the thin root and green top off of the beets. Peel. Cut into smaller chunks and place into the crock-pot. Add the garlic cloves.

Turn the crock-pot to low and cook for 6 to 7 hours or until the vegetables are very tender. You could cook them on high for less time, probably 3 to 4 hours. Or use the stove and be done in less than an hour, depending on the size of the chunks.

When the vegetables are very tender, puree them using an immersion blender, a regular blender, or a food processor. I love using the immersion blender.

Stir in the salt.

Makes about 4 cups of sauce.

Enjoy!

Baked Zucchini with Tomato Basil Relish

Baked Zucchini with Tomato Basil Relish Tina's Cocina

Baked Zucchini with Tomato Basil Relish
Tina’s Cocina

I saw a recipe on Facebook featuring zucchini brushed with olive oil, topped with tomato and cheese and baked. I thought I’d make it healthier and dairy free for those who need to avoid dairy products. So, I left off the oil and cheese and topped the zucchini with my Tomato Basil Relish. What I developed is quite tasty!  Enjoy! :-)

Ingredients
You will need the ingredients for Tomato Basil Relish (click on the blue words for the recipe)
2-3 zucchini
 
Directions

Prepare the Tomato Basil Relish according to the directions. Set aside.

Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.

Wash the zucchini and slice off both ends. Cut in half length-wise. Slice a thin piece off the rounded green side so that the zucchini will lie flat without wobbling. Place the zucchini on the parchment paper. Top with the Tomato Basil Relish.

Bake in the preheated oven for 20-25 minutes until the zucchini is tender when poked with a toothpick or sharp knife.

Cut the zucchini into pieces if desired.

Enjoy!

Cannellini Tomato Basil Lettuce Wraps

Cannellini Tomato Basil Lettuce Wraps Tina's Cocina

Cannellini Tomato Basil Lettuce Wraps
Tina’s Cocina

You can eat these as a snack, appetizer or main dish. They are a great way to use leftover beans and Tomato Basil Relish.

Ingredients
You will need the ingredients for Tomato Basil Relish (click on blue words for the recipe)
Cooked or canned cannellini beans (also called white kidney beans)
Large, pliable lettuce leaves, such as butter lettuce leaves 
 
Directions

Make the Tomato Basil Relish following the directions; (if you don’t have any already made).

Mix together equal parts of the Tomato Basil Relish and cannellini beans. (Or whatever proportion you want of each ingredient.) Spoon into the lettuce leaves. Wrap up and enjoy!

You can also wrap the mixture into a flavored or whole wheat tortilla if you desire.

No Oil Tomato Basil Bruschetta

No Oil Tomato Basil Bruschetta Tina's Cocina

No Oil Tomato Basil Bruschetta
Tina’s Cocina

This no-oil bruschetta is delicious! Enjoy!

Ingredients
You will need the ingredients for Tomato Basil Relish (click on the blue words for the recipe)
Baguette bread or other similar Italian bread (substitute your favorite gluten-free bread if needed)
 
Directions

Make the Tomato Basil Relish as directed.

Slice the bread on a diagonal about 1/2 inch thick. Toast on a baking sheet in a preheated 300 degree oven until desired toastiness. Check after 5 minutes. There is no need to brush the bread with olive oil prior to baking.

Serve the Tomato Basil Relish with the toasted bread slices.

Enjoy!

 
 

Tomato Basil Relish

Tomato Basil Relish Tina's Cocina

Tomato Basil Relish
Tina’s Cocina

This oil-free relish is great to eat with crackers or serve on top of baked potatoes. It can also be used to make bruschetta or other appetizers. Adding beans make it a good filling for a wrap sandwich.

See these other recipes on my blog: Baked Zucchini with Tomato Basil Relish, Cannellini Tomato Basil Lettuce Wraps, and No Oil Tomato Basil Bruschetta.  

I bet you can come up with other good ideas for this relish!

Enjoy!

Ingredients
1 cup seeded, diced tomatoes
2 tablespoons fresh diced basil leaves
1 minced garlic clove
1 tablespoon fresh diced parsley leaves
1/8 teaspoon salt
dash pepper
 
Directions

Combine all ingredients together in a bowl. Let sit for 30 minutes to allow the flavors to blend.

Serve with crackers (low-fat of course), baked pita chips or toasted bread slices. You can also serve this on top of baked potatoes.

Enjoy!

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