A Collection Of Recipes For The Health Conscious Consumer: C-F

Get ready to try out some great healthy recipes. This next round of recipes range from Chile Asparagus and Fat Free Cheesecake to Fish Burritos. Try them out now and see what you think!

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Cauliflower Mash


Cauliflower (Approx. 2 Heads) 6 Cup

Fat Free Sour Cream 1/2 Cup

Fat Free Cream Cheese 1/8 Cup

Low Sodium Chicken Broth 1/8 Cup

Salt And Pepper To Taste


Fat Free Cheddar Cheese Or Parmesan Cheese 3/4 Cup

Paprika1 tsp

  1. Pre Heat oven to 400 degrees. Trim hard stems and leaves from cauliflower. Cut flowerets from stem (discard stem) and place in rolling boil of salted water for 15 minutes until tender. DRAIN WELL.
  2. Place hot cauliflower in food processor with large blade. Pulse the cauliflower while adding fat free cream cheese, chicken broth and fat free yogurt. Add salt and pepper to taste. Spoon the cauliflower mash into oven-proof casserole dish sprayed with non stick cooking spray and if you want, sprinkle the top with cheese.
  3. Dash the top of casserole with paprika. Place in oven for 5 - 8 minutes until cheese has melted. Serve hot and top with Molly Mc Butter or "I Can't Believe It's Not Butter Spray."


Cavender's Metabolic Cakes


Whole Oatmeal 1/4 Cup

Bulgur 1/4 Cup

Wheat Gluten 1/4 Cup

Whole Barley 1/4 Cup

Flax Seed Meal 1 Tbsp

Whole Eggs 3

Canola Oil 1 Tbsp

  1. Preheat Grill 300 degrees.
  2. Mix all ingredients in a large bowl.
  3. Drop pancake mixture on electric grill and cook at 300 degrees.
  4. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side.


Cookie Crumb Crust


Sifted Soy Flour 1 Cup

Baking Soda 1 Tsp

Baking Powder 1 Tsp

Salt 1/2 Tsp.

Fat Free Promise Butter 1/2 Cup

Splenda Brown Sugar 1/2 Cup

Baking Splenda 1/4 Cup

Vanilla 1 Tsp

Low Carb Peanut Butter 4 Tbsp

Egg Whites 2

Fat Free Butter 1/2 Cup

  1. Preheat oven to 325 degrees. Sift together soy flour, baking powder and salt into bowl.
  2. Cream the fat free butter with the Splenda brown sugar and the baking Splenda in mixer with wire whip attachment for 1 minute.
  3. Add vanilla and peanut butter and mix - 1 minute.
  4. Scrape sides of bowl with rubber spatula and add egg whites - continue to mix for 1 minute.
  5. Gradually stir in the dry ingredients until mixed.
  6. Spoon out teaspoonfuls of dough and form into balls.
  7. Place on greased cookie sheet about 2 inches apart and flatten with fork into circles.
  8. Bake for 10 - 15 minutes until lightly brown. Remove from oven and let cool on rack.


Creamy Asparagus Soup


Fresh Asparagus 1 Bunch

Medium Size Onion 1

Vegetable or Chicken Broth 3 Cups

Fat Free Evaporated Milk 1/2 Cup

Salt 1/4 Tsp

Dried Dill 1/4 Tsp

Pepper 1/4 Tsp

  1. Chop asparagus and place in steamer and steam asparagus in steamer for 10 minutes.
  2. Combine steamed asparagus, onion, broth evaporated milk, salt, dill and pepper in food processor and puree until creamy and smooth.
  3. Place soup in sauce pan and heat on med-high heat and cook 10 -12 minutes.
  4. Garnish with steamed asparagus tips.
  5. Great as a starter/appetizer for dinner.


Crispy Italian Herbed Chicken


Low Carb Breadcrumbs 1/2 Cup

Grated Lemon Rind 1/2 Tsp

Fresh Parsley Minced 1/2 Tbsp

Fresh Oregano Minced 1 Tbsp

Fresh Basil Chopped 1 Tbsp

Salt and Pepper To Taste

Egg Whites 3

Lemon Juice 1 Tsp

Chicken Breast Halves 6

  1. Preheat oven to 450 degrees. Mix together first six ingredients in a large zip loc bag.
  2. Seal the bag and shake the ingredients well.
  3. Combine the egg whites and lemon juice.
  4. Brush this mixture over the chicken breasts.
  5. Place the coated chicken into the bag, seal, and shake until the chicken is thoroughly coated.
  6. Place the chicken on a baking sheet that has been sprayed with non stick cooking spray, sprinkle the remaining breadcrumb mixture over the chicken. Bake for 25 - 35 minutes or until the chicken is done.


Cucumber Salad


English Cucumbers Peeled 2

Red Onions Sliced 2

Salt 1 Tsp

Black Pepper 1/2 Tsp

Red Pepper Flakes 1/2 Tsp

White Wine Vinegar 2 Cup

Splenda 2/3 Cup

  1. Slice cucumbers and onions into thin slices. In a large bowl, mix together salt, pepper, pepper flakes, vinegar and Splenda.
  2. Add the cucumbers and red onions to the vinegar mixture.
  3. Cover, chill and marinate the cucumbers, stirring occasionally at least four hours before serving.


Eggplant Rollups


Eggplant 1 1 lb

Dried Oregano 1/2 tsp

Black Pepper to taste

Salsa 2 Tbsp

Green Onion Minced 1

Roasted Red Pepper Minced 1 Tbsp

Fat Free Cream Cheese 8 oz

  1. Preheat oven on Broiler. Cut the eggplant lengthwise into 1/4 inch thick slices. Do not use the outer two slices.
  2. Lightly spray both sides of the eggplant with non stick cooking spray and sprinkle with oregano and pepper.
  3. Place the eggplant onto a rack of a broiler pan.
  4. Broil the eggplant for 2 minutes per side or until tender and lightly golden.
  5. While the eggplant is cooking, mix the salsa, onion, fat free cream cheese and red pepper in a small bowl.
  6. Spread each eggplant slice with the cream cheese mixture and roll the eggplant up (jelly roll fashion) starting at the narrow end.
  7. Secure the eggplant rollup with a toothpick inserted into the middle. Serve immediately.


Fat Free Cheesecake


Fat Free Cream Cheese 2 (8 oz) pkgs

Fat Free Sour Cream 1/4 Cup

Baking Splenda 1 Cup

Egg Whites 7

Vanilla Extract 1 Tsp

Fat Free Promise Butter 4 Tbsp

  1. Preheat oven to 300 degrees. Mix cream cheese with mixer or wire whip.
  2. Add sour cream, Splenda, egg whites, vanilla and butter to bowl and continue to mix for 4 - 5 minutes.
  3. Pour mixture over cooled cookie crust and bake for 1 hour and 15 minutes in water bath. Remove from oven and let cool.
  4. Refrigerate after it has cooled.


Fish Burritos


Orange Roughy, Cod, Grouper or Tilapia 4 lbs

Low Sodium Taco Seasoning 1 Packet

Chicken Broth 3 Tbsp

Fat Free Bean Dip (see recipe)

Homemade Salsa (see recipe)

Fat Free Cheddar Cheese 1/4 Cup

Shredded Lettuce 1/4 Cup

Low Carb, Low Fat Wheat Tortillas

  1. Bake the fish for the recommended time. When the fish is finished baking, place the fish in a non stick skillet that is sprayed with non stick cooking spray.
  2. Sprinkle the taco seasoning over the fish and add the chicken stock.
  3. Heat mixture and break up the fish into smaller pieces making sure that the seasoning covers all the fish.
  4. Cook for 5 minutes on medium heat.
  5. Warm the tortillas in microwave before making the burritos.
  6. Take one tortilla and spread 1/4 Cup of the fat free bean dip over the tortilla.
  7. Place the cheese, lettuce, and 3 oz of the fish in the middle of tortilla and then fold into a burrito.
  8. Cover the burrito with homemade salsa.

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