Tofu Cherry Yogurt

It's clearly cherry season as I have several bags and have been trying to get creative with what I can do with them all. Previous recipes from this blog featuring cherries include:
Cherry and Rice Walnut Salad
Infused Spirits - Vodka
Cottage Cheese Cheesecakes - Lemon & Cherry

As the weather has been hot, I've really enjoyed eating the cherry and rice walnut salad. It also tastes great with Royal Black Quinoa instead of rice - extra nutty and crunchy! This year, in addition to baking cherries with quinoa, and making muffins, I blended them with soft tofu to make a delicious yogurt.

After eating Greek yogurt, I found on several occasions that I tend to break out in spots around my chin. Therefore, I have been trying non-dairy alternatives such as uncultured unsweetened coconut milk, as well as almond yogurt. This recipe below uses soft tofu and fresh cherries for a sweet and creamy yogurt version that still has protein - just like regular yogurt! It's also gluten free, low fat and low sodium - just tofu and fruit blended together. Although cherries are sweet, traditional yogurts with fruit are usually very high in sugar content, anywhere between 12-20g. A serving of tofu yogurt only has 6g.

I like to stir some of the yogurt into cereal (oats, grape nuts, shredded wheat), or add a few spoonfuls to a smoothie.

Tofu Cherry Yogurt
Makes 8 (70g per serving)

Ingredients:
- 225g / 8oz cherries
- 170g / 6oz tofu, soft
- 60g / 2oz pineapple chunks

Method:

• Pit and chop the cherries.
• Purée all ingredients together in a food processor until smooth.
• Pour into an airtight container and refrigerate. 
• Stir before serving. ENJOY!

Nutritional Information:

Cottage Cheese Hotcakes with Honey Yogurt Sauce

Traditional hotcakes use ricotta cheese, but cottage cheese is a lighter variation - with less calories, lower fats and less cholesterol, whilst still keeping the same amount of protein per serving. Ricotta has more vitamin A and calcium but I always keep cottage cheese in my fridge so thought I'd experiment with a hotcake recipe.

The result was pleasantly surprising: a light and fluffy hotcake, crisp on outside with mild cheese flavour. The honey yogurt adds a little creamy sweetness.

Whilst it takes a bit of extra time to separating the eggs and whisk up the egg whites, this process gives the hotcakes their light and fluffy texture.

They make a nice alternative to my banana oat pancakes and my egg-free banana cocoa pancakes. To make these hotcakes egg-free, simply combine 2tbsp flaxseed meal with 6tbsp water to 2 make 'flax-eggs'.

Cottage Cheese Hotcakes with Honey Yogurt Sauce
Makes 6 hotcakes

Ingredients:
- 2 eggs, separated
- 120ml / 4floz almond milk
- 225g / 8oz cottage cheese, lowfat
- 120g / 4oz oat flour
- 1tsp baking powder
- 112g / 4oz Greek yogurt
- 20g / 1tbsp honey

Method:
In a bowl, mix the egg yolks and milk together.
Add the cottage cheese and stir to combine.
Add the oat flour and baking powder.
In a large bowl, whisk the egg whites until stiff.
Pour the cottage cheese batter into the bowl and fold to combine.
Mix the yogurt and honey together, adding a splash of milk or water to get the desired consistency for the sauce.
Cook for 5 mins on a low-medium heat and then flip.
Pour the honey yogurt over the hotcakes and serve. ENJOY!

Nutritional Information:

Cottage Cheese Cheesecakes - Lemon & Cherry

 

Two new additions to the cottage cheesecake family. The first two recipes are listed below:

Strawberry Cottage Cheese Cheesecake
Pumpkin Cottage Cheese Cheesecake

Lemon cheesecake is a classic as it's sweet and creamy but has the tang of citrus fruit, whereas the cherry version contains sweet berries, similar to the strawberry cheesecake. I reduced the sugar content in the cherry recipe because the cherries contain plenty of natural sweetness.

Cottage Cheese Cheesecake - Lemon
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz lowfat cottage cheese
- lemon zest
- 30ml / 2tbsp lemon juice
- 85g / 3oz nonfat Greek yogurt
- 1 egg
- 25g / 6tsp sugar, white
- 15g / 1.5tbsp flour
- cashew crust

Method:
First, let the cottage cheese sit in a sieve for 15 minutes so excess liquid can drain away.

In a food processor, blend the cottage cheese, lemon zest, lemon juice and yogurt until smooth. Add the egg, sugar, flour and blend.

Pour into a cake pan or individual dishes, on top of the cashew pie crust (if using).

Bake for 30 mins at 175C / 350F.

Cool completely and refrigerate for several hours before serving. ENJOY!

Cottage Cheese Cheesecake - Cherry
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz lowfat cottage cheese
- 85g / 3oz cherries, pitted and chopped
- 85g / 3oz nonfat Greek yogurt
- 1 egg
- 15g / 4tsp sugar, white
- 15g / 1.5tbsp flour
- 1/2tsp vanilla extract
- cashew crust

Method:
First, let the cottage cheese sit in a sieve for 15 minutes so excess liquid can drain away.
In a food processor, blend the cottage cheese, cherries and yogurt until smooth.

Add the egg, sugar, flour, vanilla and blend.

Pour into a cake pan or individual dishes, on top of the cashew pie crust (if using), and bake for 30 mins at 175C / 350F.

Cool completely and refrigerate for several hours before serving. ENJOY!

Nutritional Information:

Cottage Cheese Lemon Cheesecake NI

Cottage Cheese Cherry Cheesecake NI

Curry Tuna Salad

Further to my Cherry and Rice Walnut Salad and my Brussels Sprouts Waldorf Salad, I'm continuing the theme of fruit and nuts in salad to give natural sweetness and a good source of healthy fats. The version below combines curried tuna with grapes and a small handful of nuts - almonds, cashews or walnuts - together with fresh and nutritious green veg like celery, peppers and kale or spinach.

The curry tuna and veg can easily be prepared ahead and stored in an airtight container. If I'm on the go and need a snack of lunch, I can eat it straight from the box. Without the kale or spinach, it can also be served in a wrap or sandwich. As the tuna mix doesn't contain any mayo, it's a healthier, egg-free version to the traditional tuna may or tuna salad sandwich!

Curry Tuna Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 85g / 3oz nonfat Greek yogurt
- 30ml / 2tbsp lemon juice
- 1tsp curry powder
- 170g / 6oz tuna, drained
- 110g / 4oz grapes, halved
- 85g / 3oz / 2 stalk celery, chopped
- 85g / 3oz pepper, chopped
- 14g / 0.5oz nuts, chopped (Almonds OR Cashews OR Walnuts)
- 80g / 3oz kale OR spinach

Method:
In a bowl, combine the yogurt, lemon juice and curry powder.

Add tuna and stir to combine.

Add the grapes, celery, pepper and nuts. Stir to combine.

Serve in a bowl on a bed of kale OR spinach leaves. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Brussels Sprouts Waldorf Salad

After eating Brussels sprouts over Christmas, I used some left overs to make this Waldorf Salad. The steam-cooked sprouts are a tasty alternative to lettuce or kale, as used in my Kale Waldorf Salad.

Brussels sprouts are a great source of vitamins and minerals, especially vitamin K and C, not to mention packed with fibre!

In addition, there's been a lot of studies conducted focusing on cruciferous vegetables in relationship to cancer. An overview of Brussels sprouts is featured on the World's Healthiest Foods website.

In summary, with regards to cancer, "...Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system."

Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Their total glucosinolate content has been shown to be greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. Glucosinolates are a class of phytochemicals whose breakdown products are thought to be responsible for an improvement in health.

Some people dislike the taste of Brussels sprouts. Mostly because if they are overcooked, not only do they lose their nutritional value, they begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables.

Steam-cooked Brussels are quick and easy (only 3-4 minutes) and ensure a nice crunch and plenty of flavour. Once cooled, I use them in salads when I fancy a change from spinach and kale, which I eat all-year-round. I usually only eat Brussels sprouts in season, hence the timing of this recipe.

This Waldof salad also gave me the chance to use my new fruit and vegetable chopper.

Brussels Sprouts Waldorf Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 56g / 2oz nonfat Greek yogurt
- 30ml / 2tbsp apple cider vinegar
- 225g / 8oz / 2 apples, chopped
- 335g / Brussels Sprouts, halved
- 85g / 3oz 2 stalks celery, chopped
- 30g / 1oz walnuts, chopped
- 1/2tsp thyme, dried

Method:
In a bowl, mix the yogurt and apple cider vinegar.

In a separate bowl, combine the apples, sprouts, celery, walnuts and thyme.

Stir in the yogurt and mix thoroughly to combine. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Spinach and Artichoke Dip

I love snacking and I love dips. This easy to make dip uses a couple of canned ingredients mixed with some nonfat Greek yogurt. Traditional spinach and artichoke dips can be served hot but contain a lot of mayonnaise, cheese and sour cream. I prefer to eat dips cold, watching the dairy and fat content of a dish. By using nonfat Greek yogurt, this dip has 0g fat and only 56 calories.

Fresh artichokes are a spring classic but artichoke hearts can be eaten all year long if frozen, canned or jarred in water, or marinated in olive oil and spices. The artichoke hearts have a natural buttery texture and earthy flavour. In Italy, artichoke hearts are the usual vegetable for the 'spring' section of a 'Four Seasons' pizza (with olives for summer, mushrooms for autumn, and prosciutto for winter).

Spinach and Artichoke Dip
Makes 6 (90g / 3oz serving)

Ingredients:
- 390g /  14oz / 1 can spinach (no salt added), drained
- 400g /  14.5oz / 1 can artichoke hearts,
- 225g / 8 oz nonfat Greek yogurt
- 15ml / 1tbsp lemon juice
- ground black pepper

Method:
First drain the spinach and artichoke hearts, using hands if necessary to squeeze out all the excess liquid.

In a mixing bowl, combine all ingredients (spinach, artichoke, yogurt, lemon juice, black pepper). Spoon into a container and refrigerate.
Serve with baked corn tortillas and chopped vegetables. ENJOY!

Nutritional Information:

Cottage Cheese Cheesecake - Pumpkin

After a successful strawberry cottage cheese cheesecake, I made a pumpkin version. It's just as delicious as the strawberry cheesecake but a little more seasonal. It's a nice alternative to pumpkin pie too! It's also a good alternative to my Chocolate Fudge Cake, which also uses pumpkin puree.

Canned pumpkin is all natural and perfect for using in both sweet and savoury recipes. It's low calorie (40 calories per 120g/half cup serving), low in fat (0.5g), low sodium (5mg) and a good source of fibre (5g). A serving has 4g sugars which makes it naturally sweet but not as sweet as fruit.

Cottage Cheese Cheesecake - Pumpkin
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz lowfat cottage cheese
- 120g / 4oz pumpkin purée
- 56g / 2oz nonfat Greek yogurt
- 1 egg
- 25g / 6tsp sugar, white
- 15g / 1.5tbsp flour
- 1/4tsp mixed/all spice OR pumpkin pie spice (optional)
- cashew crust

Method:
First, let the cottage cheese sit in a sieve for 15-20 minutes so excess liquid can drain away.

In a food processor, blend the pumpkin purée, cottage cheese and yogurt until smooth.

Add the egg, sugar, flour and spice and blend.

Pour into a cake pan or individual dishes, on top of the cashew pie crust (if using), and bake for 30 mins at 175C / 350F.

Cool completely and refrigerate for several hours before serving. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cottage Cheese Cheesecake - Pumpkin NI

Cashew Pie Base NI

Cottage Cheese Cheesecake

I love cheesecake. It may well be one of my favourite desserts. However, I have since found other healthier options that are just as tasty.

It's probably best not to compare restaurant versions with this recipe as the difference in calories is significant. A single slice of The Cheesecake Factory’s Original Cheesecake contains 707 calories, 29g saturated fat, 425mg of sodium and 62g of carbohydrates.

This cheesecake uses low fat cottage cheese and nonfat Greek yogurt. I had some ripe strawberries so I made a strawberry version. However, if I didn't have berries to hand, I would've just added some lemon zest and perhaps a drop of lemon juice.

I made the cashew pie crust for the biscuit base instead of using processed graham crackers or digestive biscuits and melted butter. The cheesecake part of this dish is only 113 calories per slice. When the cashew pie base is added, a slice is 323 calories.

Cottage Cheese Cheesecake

Makes 4

Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz lowfat cottage cheese
- 75g / 3oz strawberries
- 56g / 2oz nonfat Greek yogurt
- 1 egg
- 25g / 6tsp sugar
- 15g / 1.5tbsp flour
- 1/2tsp vanilla extract
- cashew crust

Method:
First, let the cottage cheese sit in a sieve for 15-20 minutes so excess liquid can drain away.

In a food processor, blend the strawberries, cottage cheese and yogurt until smooth.

Add the egg, sugar, flour and vanilla extract and blend.

Pour into a cake pan or individual dishes, on top of the cashew pie crust (if using), and bake for 30 mins at 175C  / 350F.

Cool completely and refrigerate for several hours before serving. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cottage Cheese Strawberry Cheesecake NI

Cashew Pie Base NI