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For many people that are in the throes of healthy lifestyle changes, a fast day, before and after, can wreak havoc with one’s regimen. It was our pleasure to have brought you a series of recipes that hopefully helped you stay within your goals.
Ending the fast in control is quite a challenge, but as we have always said, “If you fail to prepare---you prepare to fail”
When the fast is over have a large cool glass of water or better yet, a refreshing iced herbal tea and relax a bit
This light easy soup will be perfect. If anyone is hungry after that continue with one of our deLITEful dairy dishes (two of them follow), our (exclusive to readers) simple ratatouille, a salad and, we recommend ending the meal with some Fresh & Natural Applesauce (or compote pg. 374) and some LITE and easy Simple Almond (walnut) cookies (pg. 379)
THE FOLLOWING EASY RECIPE IS EXCLUSIVE TO OUR READERS!
SUMMER RATATOUILLE
THIS DISH IS SIMPLE, LITE, EASY AND VERY SATISFYING. I ALWAYS HAVE TO MAKE AT LEAST DOUBLE THE AMOUNT SINCE THERE IS NEVER ENOUGH TO GO AROUND. YOU CAN USE SPROUTS AND ALMOST ANY CHOICE OF VEGETABLES IN ADDITION TO OR IN PLACE OF THOSE LISTED HERE.
Low Carb, Fat Free / Yield: 5 servings
1-tablespoon olive oil
1/2 cup sliced onion
non stick cooking spray
1 large clove garlic, sliced and finely crushed
3 cups combination scrubbed and sliced zucchini and yellow squash
1 cup eggplant peeled and cut in to small cubes
1 cup washed, sliced tomatoes
1-tablespoon fresh lemon juice
1/4-teaspoon salt
1/4-teaspoon fresh ground black pepper
sugar substitute equivalent to ¾ teaspoon sugar (optional)
DIRECTIONS
In a large skillet over medium-high heat, heat the
olive oil. Add the onion. Spray with non stick cooking spray stir and brown, the EnLITEned way. Add the crushed garlic, zucchini, yellow squash, eggplant and tomatoes. Season with lemon juice and seasonings. Stirring often, saute’ over low to medium heat for 10-15 minutes until tender.
This can be served warm or at room temperature.
Nutritional Facts
Serving size (cup) 1
(oz) 8
(g) 240
Calories 95
Protein (g) 2
Carbs (g) 3.3
Fat (g) 0.3
Sat. Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 278
Calcium (mg) 70
Fiber (g) 3.8
Exchanges: 1 Free vegetable
Syrian Cucumber-Mint Soup
This easy cold soup can be made with or without the mint and/or replaced with almost any dried herb of choice. One can use cottage and/or framer cheese as well.
In Syrian cuisine, this is not usually eaten as a soup, but rather as a sauce or dressing for other foods. On the festival of Shavuos (Pentecost), this cool, flavorful yogurt is enjoyed served over Zucchini Souffle’ (see p. 184).
3 small cucumbers
3 green onions (scallions)
3 (8-ounce) containers plain low fat yogurt
4 ounces fat-free soft white cheese
1/4-teaspoon white pepper (optional)
3 cloves garlic, peeled and pressed
salt to taste
3 tablespoons fresh mint, finely chopped, or 11/2 tablespoons dried (optional)
¾ teaspoon roasted flax or sesame seeds
Garnish:
a few extra mint leaves
Small amount of olive oil for drizzling
¾ teaspoon roasted flax or sesame seeds
Partially peel or score cucumbers, cut into tiny pieces and set aside. Wash and chop the scallions.
In a medium bowl, using a wooden spoon, combine the yogurt, cheese, salt, garlic, pepper and mint.
Add the prepared cucumbers and scallions. Mix and correct seasoning.
Garnish with more mint, parsley or herb of choice. Drizzle with olive oil and sprinkle the roasted flax or sesame seeds
Nutrition Facts
Serving size (cup) 1
(oz) 6
(g) 180
Calories 60
Protein (g) 6.3
Carbs (g) 3.3
Fat (g) 0.3
Sat. Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 278
Calcium (mg) 170
Fiber (g) 1
Exchanges: Lean protein/milk 1 Free vegetable 1/2
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Roasted Vegetables with Feta Cheese
4 servings
A Greek vegetable dish with a pizza flavor.
2 cups zucchini, washed and sliced
1 green, 1 red, 1 yellow bell pepper, seeded and cut into thin strips
1 small tomato, cut into wedges
1 small onion, peeled, sliced and separated into rings
1/2 cup fresh mushrooms, sliced
1-tablespoon olive oil
1-tablespoon oregano, crumbled
salt and pepper to taste
4 ounces low-fat feta cheese
½ - ¾ teaspoon dried crumbled basil and/or rosemary
fresh oregano for garnish
Preheat oven to 350°F. Arrange vegetables in a small baking dish lined with baking paper and lightly sprayed with non stick cooking spray.
Combine oil, oregano, salt and pepper, and brush vegetables with this mixture.
Cover the dish with aluminum foil and bake for 30 minutes or until the vegetables are soft.
Remove foil, sprinkle crumbled feta cheese and dried herbs on top and brown under broiler for 4 more minutes.
Garish with fresh herb leaves and serve
Nutrition Facts
Serving size (cup) 13/4
(oz) 6.7
(g) 200
Calories 95
Protein (g) 7
Carbs (g) 3.8
Fat (g) 4.3
Sat. Fat (g) 1.2
Cholesterol (mg) 5
Sodium (mg) 333
Calcium (mg) 96
Fiber (g) 2.5
Exchanges: Free vegetable 1/2 Medium-fat protein 1
Baked Spinach-Cheese Delight
These tasty flavors blend to give you a lovely, healthful and easy dish!
non-stick cooking spray
2 whole eggs plus 2 egg whites
3/4 cup 1% milk or low-fat, low carb soy milk
3 slices day-old light bread, cut into small triangles
1 cup fresh spinach, finely chopped
1/2 cup shredded Parmesan cheese
Preheat the oven to 350°F. Line the bottom of an 8-inch springform pan with baking paper and spray with non-stick cooking spray.
In a medium bowl, whisk the eggs and egg whites until frothy.
Add the milk, spinach and cheese. Stir to blend.
Pour into the prepared pan.
Immerse the dried bread triangles in the mixture. After they are coated with the mixture, raise one point of each piece with a fork so that they peek out at the top.
Bake uncovered until lightly browned, about 20-30 minutes. Remove from the oven and cool.
Before serving loosen the edges by cutting around the outside with a knife. Remove from the pan and place on a heatproof plate. Sprinkle with Parmesan cheese and place under broiler heat for 3-5 minutes.
Serve hot or at room temperature.
Nutrition Facts
Serving size (cup) 3/4
(oz) 3
(g) 90
Calories 107
Protein (g) 7.8
Carbs (g) 4.2
Fat (g) 5
Sat. Fat (g) 0.6
Cholesterol (mg) 128
Sodium (mg) 167
Calcium (mg) 118
Fiber (g) 1
Exchanges: Medium-fat protein 1 Fat 1/2
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