Thursday, February 25, 2010

There are six cheeses you can easily incorporate into a healthy diet today let's look at Cottage Cheese 4 of 6.

Cottage Cheese is one percent, two percent, non-fat, creamy or dry-cottage cheese comes in lots of varieties, yet they all share that bright white color, bumpy texture, and classic flavor. A dieter's standby, cottage cheese is low in fat and carbs but soaring in protein and calcium. The downside: it's high in sodium.

Sweet Cottage Cheese and Bananas

1/2 cup cottage cheese
2 teaspoons honey
1 banana, sliced

1. In a small serving bowl, stir together the
cottage cheese, honey, and banana slices. Serve or eat immediately

Cottage Cheese Chicken Enchiladas

1 tablespoon vegetable oil
2 lb ground tukey
1/2 cup chopped onion
1 (7 ounce) can chopped green chile peppers
1 (1 ounce) package taco seasoning mix
1/2 cup fat free sour cream
2 cups fat free cottage cheese
1 teaspoon salt
1 pinch ground black pepper
12 (6 inch) whole wheat corn tortillas
2 cups shredded 2% Monterey Jack cheese
1 (10 ounce) can red enchilada sauce

1. To Make Meat Mixture: Heat oil in medium skillet over medium heat, add turkey, onion and green chile peppers and saute until browned, then add taco seasoning and prepare meat mixture according to package directions.
2. To Make Cheese Mixture: In a medium bowl mix sour cream with cottage cheese and season with salt and pepper; stir until well blended.
3. Preheat oven to 350 degrees F (175 degrees C).
4. To Assemble Enchiladas: Heat tortillas until soft. In each tortilla place a spoonful of meat mixture, a spoonful of cheese mixture and a bit of shredded cheese. Roll tortillas and place in a lightly greased 9x13 inch baking dish. Top with any remaining meat and cheese mixture, enchilada sauce and remaining shredded cheese.
5. Bake at 350 degrees F (175 degrees C) for 30 minutes or until cheese is melted and bubbly.

Thursday, February 18, 2010

There are six cheeses you can easily incorporate into a healthy diet today let's look at Feta Cheese 3 of 6

In Greece it was first made from sheep's or goat's milk; in the U.S. it's usually made with cow's milk. Either way, it has a salty, tangy flavor that comes from curing the cheese in brine, which makes it high in sodium. But it's still a good source of protein, riboflavin, calcium, and phosphorous-and at 74 calories per 1-ounce serving, it's diet friendly, too. Avoid feta if you're pregnant. Soft cheeses such as feta can become contaminated with listeria, a bacteria that can be transferred to the baby

Chicken, Feta Cheese, and Sun-Dried Tomato Wraps


2 (4 ounce) skinless, boneless chicken breast halves
1/4 cup sun-dried tomato dressing* (do not use vinaigrette)
8 sun-dried tomatoes (not oil packed)
1 cup boiling water
1/3 cup crumbled feta cheese
4 cups loosely packed torn fresh spinach
4 (10 inch) whole wheat tortillas
1/4 cup sun-dried tomato dressing* (do not use vinaigrette)

* try roasted red pepper dressing it is great


1. In a large resealable plastic bag, combine chicken breasts and 1/4 cup dressing. Seal, and refrigerate for several hours.
2. Preheat grill for high heat. Combine sun-dried tomatoes and hot water in a small bowl. Set aside for 10 minutes, drain, and cut tomatoes into thin slices.
3. Lightly oil grill grate. Discard marinade, and place chicken on grill. Cook for 12 to 15 minutes, turning once, or until done.
4. Cut chicken into strips, and place in a medium bowl with sliced tomatoes, feta, and spinach. Toss with remaining 1/4 cup dressing. Distribute mixture between the four tortillas, and wrap. Either cut in half and enjoy cold, or place briefly back on grill until the tortilla turns warm and crispy.

Saturday, February 13, 2010

There are six cheeses you can easily incorporate into a healthy diet today let's look at Ricotta Cheese 2 of 6

Ricotta is smooth, creamy, and slightly sweet, ricotta is one of the most versatile cheeses around, going from lasagnas and dips to desserts. The second highest dairy source of calcium, ricotta is low in sodium and a good source of protein and selenium, an antioxidant. Cut fat and calories by using part-skim ricotta.

Ricotta and Artichoke-Stuffed Chicken Breasts

1 cup ricotta cheese
1 (6.5 ounce) jar marinated artichoke hearts, drained and chopped
1 teaspoon dried basil
2 skinless, boneless chicken breast halves
1 pinch freshly ground black pepper
1 pinch ground cumin
1 Tablespoon garlic power
1 Tablespoon onion power
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
2. In a medium bowl, stir together the ricotta cheese, artichoke hearts, basil, pepper, and cumin. Seasoned the chicken with garlic power, onion power and salt and pepper, place the chicken breasts on a flat surface, and cut from one side through the middle of the breast to within one half inch of the other side. Open the two sides and spread them out flat like an open book. Spread the chicken with the ricotta mixture, and roll up. Place the rolls in prepared baking dish, seam side down.
3. Bake in preheated oven until juices run clear, about 30 minutes. Cool slightly before slicing and serving.

Calories: 386 | Total Fat: 17.6g | Cholesterol: 105mg

Thursday, February 11, 2010

Parmesan Cheese

There are six cheeses you can easily incorporate into a healthy diet today let's look at Parmesan Cheese 1 of 6.

Parmesan has a grainy texture and a nutty, buttery flavor that intensifies with age. It's higher in calcium and lower in sodium than many other cheeses, and one tablespoon of shredded has just 23 calories. Because of its sharp flavor, you can use less and still get a big payoff in taste. The aging process also lowers the lactose content, making Parmesan easier to digest if you have lactose intolerance

Chicken and Zucchini with Parmesan cheese

1 1/2 pound Zucchini, sliced
2 1/2 teaspoons Salt
3 Whole Chicken Breasts Boned, Skinned, And Split
1/2 cup All-Purpose Flour
1/4 cup Olive Oil
1/4 teaspoon Pepper
1 1/4 cup Parmesan Cheese
1 teaspoon Basil
1 teaspoon Oregano
1/8 teaspoon Nutmeg
2 tablespoons Chopped Parsley

Sprinkle sliced zucchini with 2 teaspoons salt, toss and set aside for 30 minutes. Rinse well and drain.
Pound chicken between wax paper until thin; dredge in flour. Heat oil in a 12-inch skillet over medium heat and brown chicken. Drain and sprinkle with remaining salt and pepper.
Mix 1 cup Parmesan cheese, basil, oregano, nutmeg, and parsley together. Place half of zucchini in a greased 13x9x2-inch pan; sprinkle with 1/2 CUP of cheese mixture. Arrange chicken on top of zucchini and cheese, repeat layers and sprinkle with remaining, 1/4 cup Parmesan cheese on top. Cover tightly and bake at 325 F. for 30 minutes. Uncover and bake 15 minutes longer at 375 F. serve immediately.

Tuesday, February 9, 2010


Cheese can be part of a healthy diet if you know which ones are the best choices and know how to use them. Cheese can be high in sodium and fat, but it also delivers powerful nutrients. A 1-ounce serving can pack up to a third of your daily calcium, plus protein and vitamin D, a critical nutrient many Americans don't get enough of. The trick is to know which kinds of cheeses are best and how to use them. We will cover six of healthy cheese and a few healthy cheese recipes over the next two weeks, using the big six.

Thursday, February 4, 2010


Here is a simple recipe for chunky vegetable soup using ingredients that you have on hand. This is easy to make and can be served as a starter or as a main course. Don’t worry if you don’t have every vegetable listed; this soup recipe is very flexible. Use whatever you have on hand.
Vegetable soup
1 onion, diced
2 stalks celery, thinly sliced
2 carrots, thinly sliced
2 teaspoons vegetable oil
8 cups water or low sodium or low fat vegetable stock
2 cloves garlic, minced
1 sweet potato or rutabaga, diced
1 cup green beans, cut into bite-size pieces
1/2 cup fresh peas
1 cup chopped cabbage, kale, collards, or other green
1 tablespoon fresh or 1 teaspoon dried herbs (thyme, rosemary, tarragon, savory, etc.)
1/2 cup minced fresh parsley
salt and black pepper to taste

Place onion, celery, carrots, and oil in large soup pot. Sauté 10 minutes over medium heat until onions are soft.

Add water or stock, garlic, potatoes, beans, and vegetables. Bring to boil. Cover and simmer 20 to 30 minutes until potatoes are tender.

Add remaining ingredients except parsley, and seasonings. Simmer 10 minutes until vegetables are tender.

Remove from heat. Stir in parsley. Season with salt and black pepper

Monday, February 1, 2010


I have resolved to take personal responsibly for my physical and spiritual health in 2010. My Wellness Journey will lead me to a health body, mind, and spirit. This year my blog will cover not only Soul Food recipes, but healthy soul food recipes that remove or reduce bad cholesterol's, fats, sodium and sugars, also recipes that my sister and I will create for a healthier body. Have no fear all are recipes will be tested and consumed by myself, family and friends.