Jellied Fruit Salad with Walnuts

Ingredients:

    4 envelopes Knox Unflavored Gelatin (4 protein)
    1 kiwi fruit, peeled and diced (1 carb)
    1 cup raspberries (1 carb)
    1 cup strawberries, diced (1 carb)
    1/2 cup seedless grapes, halved (1 carb)
    4 teaspoons walnuts, chopped (4 fat)
    2 cups water
    1 tablespoon banana extract
    1 tablespoon orange extract
    1/2 teaspoon strawberry extract
    Mint leaves

Directions:

    In saucepan, place gelatin and water, stir until dissolved, then add fruit and extracts.

    Heat to a simmer, stirring gently for 10 minutes until the raspberries dissolve.

    Pour liquid into eight-inch by eight-inch by two-inch pan and let cool.

    When salad has set, place in four serving dishes and garnish with mint leaves.

Remark: Four serving dishes, one block each.
This is one of the desserts served on the 1998 Zone Cruise.

Note: When choosing berries, look for those that are medium-sized and uniform in color. They should also feel solid to the touch and not be leaking juice.

Hotcakes

Ingredients:

    3 eggs [3P]
    3/4 cup cottage cheese [3P]
    1/4 cup flour [2C]
    1/4 tsp salt (optional)

Directions:

    1 egg per person. Do not prepare batter ahead.

    Beat egg yolks till thick. Add cottage cheese and beat well.

    Stir in flour and salt. Fold in stiffly beaten egg whites.

    Cook on 380 degree griddle. Make each hotcake about 3 inches diameter. Serve immediately.

The original recipe calls for one teaspoon of sour cream and jam on each hotcake. However, I use fresh or frozen berries or fruit. You could also use an egg substitute in place of the yolks.

 

Mock Strawberry Shortcake

Ingredients:

    6 egg whites (room temp) [3P]
    2 packets of Splenda
    1 tsp white vinegar
    1 tsp of vanilla
    3 Cups Strawberries [3C]
    3 Tbsp whipped cream OR 3 Tbsp slivered almonds [3F]

Directions:

    Mix until peaks form, dollop on a sprayed (non-stick) cookie sheet. (I use a Pampered Chef® stone, they puff up quite nicely.)

    Make 6 dollops and bake at 350 until browned lightly. Cool.

    Core and slice strawberries.

We have one mock shortcake bottom with 1 cup of berries and add either a tablespoon of whipping cream or sprinkle of almonds and place another shortcake on top.

 

Peach and Almond Soufflé

Ingredients:

    4 egg whites and 4 egg yolks (separated) [4P]
    1/3 cup of Splenda
    1 cup of pureed peaches (use 2 fresh peaches, or canned) [2C]
    3 tablespoons of corn starch [1C]
    2 Tablespoons of slivered almonds [4F]
    1 pinch of salt
    2 tablespoons of lemon juice
    1/2 oz of almond liqueur (Amaretto) [1C]

Directions:

    Preheat oven at 375 F, spray either 4 small or one large round ramekin, for the oven.

    In a bowl, beat the 4 egg whites with the Splenda until stiff peaks form.

    In another bowl, mix all the other ingredients. Slowly fold the egg whites into the other mixture until well blended, do not overfold.

    Pour into a large ramekin or 4 small ramekins. Bake 25 minutes if using 4 small ramekins, 35 minutes if using a large one.

    Carefully remove from oven and serve.

 

Chocolate Pudding

Ingredients:

    1-2 squares 100% Chocolate (Baker's Choice seems to work best make sure there is no sugar or anything added)
    1 package Silken Tofu (Check label for protein, fat and carb content)

Directions:

    Take the chocolate squares, and melt it in the microwave - let it cool.

    In the meantime, take some "silken" tofu and use a blender to whip it up until smooth, and slowly add the warm chocolate (not hot! - You have to "temper" the chocolate to cool it down better - that is add a little tofu to it to cool it off and then add it to the rest of the tofu - it turns a wonderful chocolate color this way!!)

    Keep blending until smooth.

Strawberry Mousse

Ingredients:

    3 cups frozen strawberries, individually frozen with no sugar added
    2 tablespoons natural cane sugar
    1/2 cup (4 oz.) Neufchatel cheese
    1 cup 1-percent cottage cheese
    4 teaspoons Just Whites dried egg whites, mixed with 2 teaspoons water to dissolve the whites
    2 packets unflavored Knox gelatin, dissolved in 1/4 cup water over low heat. (See package directions.)
    Any flavoring of your choice
    Garnish: Cut strawberry and a piped yogurt cheese rosette

Directions:

    In the food processor, fitted with the steel blade, puree the strawberries and sugar.

    Add the Neufchatel cheese and process.

    Add the cottage cheese and egg whites and puree until it changes to a soft pink.

    Add the melted gelatin and any flavoring you want.

    Pulse to blend.

 

Tahini Zone Cakes

Ingredients:

    1/2 cup low fat cottage cheese (2P)
    1/4 cup egg substitute or 2 egg whites (1P)
    1/2 cup Water
    1 1/2 tablespoons tahini (3F)
    1/2 teaspoon Vanilla
    2/3 cup Oatmeal (2C)
    1/2 teaspoon baking powder

    Toppings:

    1/2 cup Blueberries/mashed (1C) OR
    2 teaspoons maple syrup (1C) OR
    1/3 cup apple sauce (1C)

Directions:

    In a food processor or with hand mixer, blend cottage cheese, egg substitute, water, vanilla and tahini until smooth.

    Add oatmeal and baking powder and pulse (or stir by hand) until incorporated.

    Batter will be thin at first, but will thicken if left to stand.

    Cook on a 350-degree griddle or very hot pan (both will need a light coating of oil spray) on stove top.

    Makes 6-7 thin (delicious) "zonecakes."

 

Zone Friendly Yogurt

Ingredients:

    1 cup plain, nonfat yogurt (2P, 2C)
    1 teaspoon fructose
    1/2 teaspoon protein powder
    2/3 teaspoon olive oil (2F)
    Dash of vanilla, almond, orange or similar extract

Directions:

    Stir all ingredients together.

Use as 2 blocks of a meal, or it makes two 1-block snacks, e.g. for before and after workout. For those for whom unsweetened yogurt is an "acquired taste," this makes a zone-friendly alternative to store-bought, sweetened yogurt.