Recipes

The Kitchen
 (each recipe under 100 calories)








For a Vegan Diet

Dinners
Vegan Meals Under 100 Calories


Classic Mashed Cauliflower (Serves 4)
Calories: 96
Ingredients: 2 Tablespoons extra virgin olive oil, 1 dash sea-salt, 1 head medium cauliflower, 2 oz. water
Instruction:
  1. Chop cauliflower into flourettes, boil until very tender (about 10 minutes).
  2. Drain and place in a blender or food processor.
  3. Add olive oil and water, one tablespoon at a time until a smooth consistency, similar to mashed potatoes, is reached.
  4. Season with salt and pepper and/or chives to taste. Serve immediately.

Cauliflower Rice (Serves 6)
Calories: 35
Ingrediets: 1 dash of salt, 1 dash of pepper, 1 large head of cauliflower
Instruction:
  1. Put the fresh cauliflower in a food processor, using the shredder blade until the flourettes are the size of rice (alternatively, shred it with a hand-held grater or even use a knife, if you have the dexterity to chop it up very finely).
  2. Microwave in a covered dish. Do not add water, or the texture will become 'gummy.'
  3. Serve with salt and pepper to taste.
Sweet Potato Fries (Serves 4)
Calories: 87
Ingredients: 1 teaspoon cinnamon, 1/4 teaspoon salt, 1 tablespoon olive oil, 2 sweet potatoes (5″ long)
Instruction:
  1. Peel sweet potatoes and cut in half crosswise.
  2. Cut in half lengthwise and then cut each piece into 4 wedges.
  3. Place in 9×13″ pan and drizzle with olive oil.
  4. Toss to coat evenly.
  5. Sprinkle with salt and cinnamon (or any combination of cinnamon, nutmeg, allspice, etc.)
  6. Bake 35 minutes at 400 °F (200 °C) turning once.


Cilantro Lime Salsa (Serves 4)
Calories: 40
Ingredients: 1 cup cilantro, 1 dash salt, 1/2 cup lime juice, 3/4 cup onion (chopped), 2 large tomatoes, 1 oz. pickled jalapeno peppers
Instruction:
  1. Cut tomato into small cubes.
  2. Add the remaining ingredients and stir well.
  3. Let sit for a while for flavors to infuse before serving.


Winter Roasted Vegetables (Serves 8)
Calories: 75
2 tablespoons olive oil; 1 head cauliflower, broken into florets) 2 small fennel bulbs, sliced (white parts only), 2 cups Brussels sprouts, about 10 ounces, ends trimmed, outer leaves removed, and cut into quarters; 2 cloves garlic, sliced; 1 tablespoon dried thyme; 1/4 teaspoon black pepper; 1 lemon, zested and juiced
  1. Preheat oven to 425 degrees.
  2. Heat the oil in a large oven-safe saute pan. Saute the cauliflower over high heat, stirring constantly for five minutes.
  3. Add the fennel and cook for 3-4 minutes. Next, add the Brussels sprouts; thyme; pepper; and garlic, then sauté for 2 minutes.
  4. Transfer the pan to the oven to roast veg for 25 minutes, stirring every 10 minutes. Sprinkle with lemon zest and juice to top! Serve warm.


Dessert
Vegan Meals Under 100 Calories


Spiced Apple Chips (Serves 3)
Calories: 50
Ingredients: 2 medium apples, 1 ounce lemon juice
Instruction:
  1. Preheat oven to 250 °F (120 °C).
  2. Slice apples very thinly, discarding both ends.
  3. Sprinkle with lemon juice, place on foil-lined cookie sheet.
  4. Bake for 2 hours, turning apple slices every half hour.
  5. Seal in airtight container.
Coconut 'Cookie Dough' Balls (Serves 9)

Calories: 35
Ingredients: Scant 2/3 cup pitted dates (80 g), 1 and 1/2 tbsp coconut butter, 1 pinch of salt
Instruction:
  1. Blend all of the ingredients together in a food processor.
  2. Smush the mix into one big ball, then roll into little balls or bars or cookie-cuttered shapes.
  3. Enjoy!

For a Vegetarian Diet
Breakfast
Vegetarian Meals Under 100 Calories


Baked Grapefruit with Honey and Pistachios (Serves 2)
Calories: 58
Ingredients: 1 grapefruit, 1 teaspoon of honey, 2 teaspoons of shelled pistachio (finely chopped)
Instruction:
  1. Slice the grapefruit in half.
  2. If your grapefruit halves are tipping over, use a knife to remove a thin layer from the bottom taking care not to expose the flesh.
  3. Use a paring knife to separate the grapefruit segments (optional). Run the knife between the inner flesh and the white pith between the flesh and rind.
  4. Place the grapefruit halves on a baking sheet and top with the honey and chopped pistachios.
  5. Bake on 350 for fifteen minutes


Dinners
Vegetarian Meals Under 100 Calories


Baked Zucchini Parmesan
Calories: 52
Ingredients: 1 cup zucchini (sliced),
Instruction:
  1. Line a cookie sheet with aluminum foil, then coat with (butter flavored) non-stick cooking spray.
  2. Place the zucchini slices onto the pan, then spritz with the non-stick spray.
  3. Sprinkle with Parmesan cheese, and place into the oven to broil for a few minutes at 400
  4. Serve when the cheese starts to brown…!

Parmesean Tomatoes
Calories: 46 per half
Ingredients: 4 tomatoes (halved horizontally), 1/4 cup Parmesan cheese, 1 teaspoon chopped fresh oregano, 1 teaspoon garlic powder, 1/4 teaspoon salt, freshly ground pepper (to taste), 4 teaspoons extra-virgin olive oil
Instruction:
  1. Preheat oven to 450° F.
  2. Place tomatoes cut-side up on a baking sheet.
  3. Top with Parmesan, oregano, salt and pepper.
  4. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.
  5. Enjoy!
Dessert
Vegetarian Desserts Under 100 Calories


Honey Roasted Pumpkin (Serves 6)
Calories: 46
Ingredients: 1 dash pepper, 1 dash salt, 1 tablespoon olive oil, 3 cups pumpkin (cut into large chunks), 1 tablespoon honey
Instruction:
  1. Preheat oven to 375° F (190° C).
  2. In a bowl, pour oil and honey over pumpkin. Toss well.
  3. Place in an ovenproof dish and season with salt and pepper.
  4. Cover loosely with a piece of foil and roast for 40 minutes.
  5. Remove foil and bake for a further 20 minutes, or until pumpkin is golden.


Dessert
Vegetarian Desserts Under 100 Calories


Apple Jubilee (Serves 6)
Calories: 74
Ingredients: 1 cup Granny Smith apples (cubed), 6 oz. nonfat vanilla yogurt, 3 cups McIntosh apples (cubed), 1 cup red seedless grapes (halved)
Instructions:
  1. Wash, core and cube apples, leaving peel on. Add to a large mixing bowl.
  2. Wash and slice grapes in half. Add to apples.
  3. Pour yogurt over fruit and mix.
  4. Refrigerate covered for 20 minutes.
  5. Divide into individual 1 cup ramekins and serve.
For a  Standard Diet
Breakfast
Meals Under 100 Calories


French Crepes (Serves 12)
Calories: 84
Ingredients: 1/2 cup egg beaters, 2 tablespoons buttery spread with extra virgin olive oil, 3 teaspoons sugar, 1.5 cup whole wheat flour, 2 cups nonfat milk, 2.5 teaspoons cinnamon, 1/2 teaspoons salt, 1/2 teaspoons baking powder
Instruction:
  1. Melt and cool margarine.
  2. Measure flour, sugar, baking powder, and salt into a bowl. Stir in remaining ingredients.
  3. Beat until smooth.
  4. For each crepe, lightly grease an 8″ skillet and heat until hot.
  5. Pour 1/4 cup of batter into skillet, and immediately rotate pan until batter covers bottom.
  6. Cook until light brown, turn and brown other side.
  7. If desired, spread with applesauce, jams, jellies, or other condiments. Also, if desired, sprinkle with powdered sugar.


Orange Cranberry Corn Muffins (Serves 6)
Calories: 50
Ingredients: 1 box Jiffy Corn Muffin Mix, 1 large egg, 1/3 cup orange juice, 30 grams orange-flavored cranberries
Instruction:
  1. Preheat oven to 400°
  2. Use paper baking cups to avoid adding extra calories by using oil to grease the pan.
  3. Blend corn muffin mix with water and orange juice. Add cranberries and continue to blend. Batter will be slightly lumpy (For maximum crown on muffins let batter rest 3 or 4 minutes).
  4. Fill muffin cups (half full)
  5. Bake 15 to 20 minutes or until golden brown.


Dinners
Meals Under 100 Calories


Zucchini and Egg Bake (Serves 6)
Calories: 46
Ingredients:
1/2 cup low fat buttermilk, 3/4 cup egg beaters, 1 tsp Italian seasoning, 1 tsp garlic pepper, 1 dash pepper, 1 dash salt, 1/4 tsp hot sauce, 2 cloves garlic (chopped), 1 medium onion (chopped), 2 medium zucchini (grated)
Instruction:
  1. Set oven to 350 °F (175 °C). Spray a 8 x 8″ casserole dish with cooking spray.
  2. In a large saucepan sprayed with cooking spray, saute zucchini, onion, garlic, and dry seasonings until tender, approximately 8-10 minutes. Take off heat and let cool.
  3. In a bowl, combine eggs, milk, and hot sauce – mix well.
  4. Add egg mixture to zucchini. Mix and pour into casserole dish. Bake for 35-40 minutes until eggs are puffy and set.

Dessert
Meals Under 100 Calories

Whole Wheat Blueberry Muffins (Serves 12)
Calories: 91
2 egg whites, 1/2 cup of granulated artificial sweetener (like stevia) for baking, 1/2 cup unsweetened applesauce, 2 Tablespoons vanilla extract, 1 cup skim milk , 2 cups 100% whole wheat flour, 2 Tablespoon baking powder, 1 1/2 cups blueberries; fresh or frozen (if frozen, defrost before using) and unsweetened

  1. Preheat to 350 degrees.
  2. Line and spray muffin tin with paper liners.
  3. Combine egg whites, sweetener, applesauce, vanilla extract, and nonfat milk; then beat until smooth.
  4. Add each following individual ingredient one at a time, incorporating each until you get to berries - with berries fold in.
  5. Fill cups with 1/3 cup of the mix (dry measure)
  6. Bake for twenty minutes or until done!

Sweet Potato Apple Cake (Serves 9)
Calories: 91
Ingredients: 1/3 second spray no-stick cooking spray, 1 cup whole wheat pastry flour, 1/2 tsp ground cinnamon, 2 packets calorie free sweetener, 2 large egg whites, 1 tsp ground nutmeg, 1/2 tsp salt, 1 tsp vanilla extract, 1 medium apple, 3/4 lb sweet potato, 1 tsp baking soda
Instruction:
  1. Preheat oven to 350 °F (175 °C). Lightly oil an (8″) baking pan with cooking spray; set aside.
  2. Peel, core, and grate apple. Peel and grate sweet potato.
  3. In a large bowl, whisk together flour, baking soda, salt, cinnamon and nutmeg; set aside.
  4. In a second large bowl, whisk together sweetener (like Truvia) and egg white until well combined. Stir in apple, sweet potato, and vanilla and then add apple mixture to flour mixture and stir to combine.
  5. Transfer batter to prepared pan and bake until cake pulls away from the edges and is deep golden brown, 40 to 50 minutes.
  6. Set aside to let cool and then cut into squares and serve.

Yogurt Jell-O (Serves 4)
 
Calories: 49 per serving
Ingredients: 1 package sugar-free Jello, 1 cup boiling water, 1 cup plain lowfat yogurt

Instruction:
  1.  Mix the sugar-free Jello envelope into the boiling water until dissolved.
  2. Thoroughly stir the jello and water mixture into the yogurt, being sure to do this very slowly so as not to curdle the yogurt.
  3. Divide into 4 half-cup servings and refrigerate until set (between 2-3 hours), then serve!
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Alcoholic Drinks
under 100 calories
Vodka
Cocktails under 100 calories
Cape Cod



Calories: 70
Mix:
  1. 3 ounces soda water
  2. 1 splash cranberry juice
  3. 1 ounce vodka,
  4. 1 squeeze of lime
  5. For Presentation: Garnish with cranberries


Lemon Drop



Calories: 85

Mix:
  1. 1 1/2 ounces Citrus vodka
  2. 1/2 ounce soda
  3. 1 squeeze of lemon
Vodka and Lime
Calories: 100
Mix:
  1. 3 ounces of vodka
  2. Diet lemon-lime soda (to taste)
Vegan Mudslide
Calories: 80
Mix:
  1. 1 oz. vodka
  2. 2 oz. coffee
  3. 3 oz. light almond milk
  4. 1 teaspoon vanilla extract
Javatini
Calories: 100
2 parts espresso vodka
1 part Coffee-mate (Natural Bliss Low-fat Vanilla)
Ice cubes
Rum
Mojito
Calories: 75
Mix:
  1. 1.5 ounces Rum
  2. 2 ounces Diet Sprite
  3. 1 Squeeze of lime
  4. 1 Squeeze of orange
  5. 2 mint leaves

Strawberry Coconut Daiquiri
(Serves 4)
Calories: 100
Mix:
  1. 1 cup of coconut water
  2. 1/4 cup honey
  3. 1 packet of Stevia
  4. 4 shots of rum
  5. Juice from 1 lemon
  6. Juice from 1 lime
  7. 6 fresh strawberries
  8. 1 cup of ice (to blend)

Cherry Mojito
Calories: 100
Mix:
  1. Fresh cherries (pitted)
  2. Mint
  3. 1 Squeeze of lime
  4. 2 ounces of light rum
  5. Club soda

Tequila
Watermelon Fizz
Calories: 100
Mix:
  1. 1 ounce Tequila
  2. 3 ounces Watermelon
  3. 0.1 ounce Simple Syrup
  4. 0.1 ounce Soda water
  5. 5 Cilantro pieces
  6. 1 Squeeze of lime
  7. 1 Bamboo spike

Honey Lemonade
(1 Pitcher)
Calories: 100
Mix:
  1. 8 organic lemons
  2. 8 oz. tequila
  3. 8 teaspoons raw, local honey
  4. Water

Gin
Gin Infusion
Calories: 80
Mix:
  1. Fresh mint
  2. Peeled English cucumber
  3. Zest of 1 lemon
  4. 6 strawberries
  5. 1.75 liters of gin (any brand)

Gin and Tonic
Calories: 35
Mix:
  1. 1 ounce of gin
  2. 3 ounces diet tonic




Cheers!

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