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 RECIPES

 

 

Crums-Topped Fruit Pie
Pumpkin Pie
Oatmeal Raisin Crispies
Apple Cake
Blueberry Muffins
Oatmeal-Apple-Raisin Cookies
Cereal-Raisin Cookies
Cheesecake
Carrot Cake
Angel Food Cake
Kasha With Noodle Style Pasta
Butternut Squash Soup
Pritikin Promise
Homey's Fat-Free Pumpkin Soup
Corn & Black Bean Salad


 

CRUMS-TOPPED FRUIT PIE


3 cups sliced fruit
cup apple juice
1 Tbs. Cornstarch, pectin
1 Tbs. Vanilla
tsp. lemon extract
1 tsp. coriander
1 pie crust

Topping:
1 cup whole wheat bread crumbs
1 Tbs. Cinnamon
1 Tbs. Vanilla
1 tsp. nutmeg
tsp. cloves

Filling:
 Bring to boil, reduce to thicken. Put onto crust, topping pressing into fruit. Bake 15 minutes at 375.

 

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PUMPKIN PIE


Crust:
grape nuts + 2 whites
3 pumpkin
cup evaporated skim milk
cup apple juice conc.
1 tsp. vanilla, cinnamon
tsp. ginger, nutmeg
1/8 tsp. cloves
4 whites

Mix all above ingredients except whites. Beat till stiff peaks. Fold into pumpkin mix. Bake at 350 until toothpick comes out clean.

 

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OATMEAL RAISIN CRISPIES



1 cup butter buds
3 cups oats
cup milk
1 cup sugar
cup flour
1 tsp. baking soda
tsp. cloves
tsp. cinnamon
1 cup raisins

Bake at 350 for 12-15 minutes.

 

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APPLE CAKE



1 20 oz. Can unsweetened peeled, sliced apples
cup raisins
cup frozen apple juice concentrate
1 cup whole-wheat pastry flour
cup regular rolled oats
1 tsp. baking soda
1 tsp. cinnamon
tsp. cloves
2 egg whites, beaten until stiff peaks form

Stir together the apples, raisins, and apple juice in a large bowl. Combine the dry ingredients and stir them into the apple mixture. Fold tin the beaten egg whites. Turn the batter into a 9 inch round nonstick cake pan and bake uncovered in a 350 oven for 1 14 hours. Cover with aluminum foil and cool for about 10 minutes before removing from pan.

 

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BLUEBERRY MUFFINS




1, 12 oz pkg frozen unsweetened blueberries (unthawed)
2 cup whole-wheat pastry flour
cup bran
1 Tbs baking powder
1 tsp baking soda
2/3 cup nonfat milk
cup nonfat yogurt
cup frozen apple-juice concentrate
1 Tbs vanilla extract
4 egg whites, beaten until stiff

Toss the blueberries with cup of the flour and set aside. Combine the remaining dry ingredients in a large bowl. Combine the milk, yogurt, apple juice and vanilla and stir into the dry ingredients. Fold the egg whites into the batter; then fold in the floured blueberries. Pour the batter into non-stick muffin tins. Cover with a dome of aluminum foil. Bake at 425 for 25 minutes. Cool the muffins, then remove from tins. Replace foil cover to keep them moist or store in airtight container. Yields 24 muffins.

 

 

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OATMEAL-APPLE-RAISIN COOKIES



3 cups regular rolled oats
1 cup whole-wheat pastry flour
1 Tbs plus 1 tsp cinnamon
2 tsp baking powder
1 tsp baking soda
tsp nutmeg
2/3 cup frozen apple-juice concentrate plus cup water
2 Tbs vanilla extract
1 cup grated apple
cup raisins
3 egg whites, beaten until stiff peaks form

Place the dry ingredients in a large bowl and mix well. Combine the diluted apple juice, vanilla, apple, and raisins; stir into the dry ingredients, blending well. Fold in the beaten egg whites. Drop by heaping tablespoons onto a nonstick cookie sheet, patting down each mound of batter to flatten slightly. Bake in a 400 oven for about 12 minutes. Allow the cookies to cool for several minutes; then loosen from sheet with spatula. Yields about 24 cookies.


 

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CEREAL-RAISIN COOKIES

 



2 cups regular rolled oats
1 cup four-grain cereal
1 cup whole wheat pastry flour
1 Tbs cinnamon
1 tsp baking powder
1 tsp baking soda
cup frozen apple-juice concentrate
cup canned evaporated skim milk
1 Tbs vanilla extract
1 tsp lemon extract
cup raisins
3 egg whites, beaten until stiff peaks form

Place the dry ingredients in a large bowl, and mix well. Combine the apple juice, milk, extracts, and raisins, and stir into the dry ingredients, blending well. Fold in the beaten egg whites. Drop by heaping tablespoons onto a nonstick cookie sheet, patting down each mound of batter to flatten slightly. Bake in a 400 oven for about 12 minutes. Let the cookies cool for a few minutes; then loosen from sheet with a spatula. Yields about 24 cookies.


 

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CHEESECAKE



Crust:
24 small graham crackers
1 Tbs sugar (heaping)
1 Tbs apple juice concentrate

Filling:
32-38 oz cream cheese
6-7 egg whites
-3/4 cup fructose
2 tsp vanilla
2 tsp lemon juice (fresh)
grated rind of one lemon
tsp salt

Combine al ingredients and mix until smooth. Bake at 350 for 60-70 minutes or until set. Let cool completely. Chill 4 hours or overnight.

 

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CARROT CAKE

3 cups whole-wheat pastry flour
cup unprocessed bran flakes
2 Tbs baking powder
1 Tbs baking soda
2 Tbs cinnamon
tsp allspice
1 cup nonfat buttermilk
cup nonfat yogurt
1 cup apple juice conc
1 Tbs oj conc
2 Tbs vanilla
2 cup grated carrots
cup golden raisins (soaked and drained)
1 Tbs grated lemon rind
1 8 oz can unsweetened crushed pineapple (drained)
6 egg whites

Combine the dry ingredients in a large mixing bowl. Add the buttermilk, yogurt, fruit juices, and vanilla. Use an electric beater to stir, then switch to high setting and blend until smooth. Mix in the carrots, pineapple, raisins, and lemon rind. Beat egg whites until stiff peaks form and fold into the batter. Use a large nonstick rectangular pan. Add the batter and cover with the aluminum foil shaped into a dome. Bake at 350 degrees for 1 hour, then remove the foil and bake 25 minutes longer. Cool cake before serving.


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ANGEL FOOD CAKE

1 cup flour
cup plus 2 Tbs. sugar
12 egg whites
1 tsp. cream of tartar
tsp. salt
cup sugar
1 tsp. vanilla
tsp. almond extract

Heat oven to 375. Stir together flour and first amount of sugar; set aside. Beat egg whites, cream of tartar and stir until foamy. Add second amount of sugar, 2 Tbs. at a time, beat until stiff. Gently fold in flavorings. Sprinkle four-sugar mixture, cup at a time and fold in gently. Put beater in ungreased tube pan. Bake 30-35 minutes or until top springs back when touched with finger. Invert pan to cool. Cool completely!


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KASHA WITH NOODLE STYLE PASTA


 
2 Tbs. frozen white grape juice conc.
pound mushrooms, sliced
1 medium onion, sliced
2 egg whites
1 cup kasha-medium grain
2 cups boiling water
tsp. salt
1 chicken bouillon cube
12 oz Manischewitz Yolk Free Noodle Style Pasta

In 10, skillet over medium heat, melt 1 Tbs. margarine. Cook mushrooms and onion until tender. In small bowl, beat egg slightly. Add kasha and stir until grains are well coated. Push vegetables to one side of skillet. Add the remaining margarine. Cook kasha for 2 minutes until grains become separate and dry-stir constantly. Stir in boiling water, salt, and bouillon over high heat. Bring to a boil. Reduce heat to low, cover and simmer for 10-12 minutes until kasha is tender. Cook pasta according to package directions. Drain pasta and add to skillet. Mix pasta with kasha and vegetables. (Makes 6 to 8 servings.)



 

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BUTTERNUT SQUASH SOUP


2 large carrots, peeled and sliced (about 1 cup)
1 cup chopped onion
1 clove garlic, minced
1 Tbs. minced fresh ginger
2 tsp. curry powder
tsp. ground cinnamon
1/8 tsp. ground nutmeg
2 medium butternut squash, peeled, seeded and cut into chunks (about 2 lbs. each)
3 cups apple juice
40 PREMIUM crackers, any variety

In large saucepan, over medium-high heat, cook carrots, onion and garlic in margarine until tender, about 5 minutes. Add ginger, curry, cinnamon and nutmeg; cook for 1 minute. Add squash and apple juice. Heat to a boil. Cover; reduce heat. Simmer for 15 minutes or until squash is tender. In blender or food processor container, puree soup, in batches, until smooth. Return to saucepan; heat through. Serve hot or chilled with crackers. Note: for thinner soup, add water until desired consistency is reached.

 

 

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PRITIKIN PROMISE


 

Noodle Kugel
1 pkg. Noodles (12 oz)
1 cup golden raisins
cup sugar
2 16 oz. Container cottage cheese
cup milk
2 Tbs. cinnamon (heaping)
1 Tbs. vanilla
4 egg whites, beaten until soft peaks form
Kugel
pkg. Noodles
2/3 cup raisins
1/3 cup sugar
cup milk
1 Tbs. cinnamon
Tbs. vanilla
2 egg whites

Bake at 400 for 40 minutes.


 

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HOMEY'S FAT-FREE PUMPKIN SOUP


 

1 medium onion
1/2 cup chopped green onion
1/2 tsp each ground ginger and nutmeg
3 cups canned pumpkin
5 cups fat free chicken stock or broth
salt and pepper to taste

Saute all onions in a nonstick pan (a tablespoon of chicken broth may be used to add moisture). Add spices. Allow spices to become fragrent (about 1 min). Remove onion mixture from heat and combine canned pumpkin and onion mixture. In a blender, combine the pumpkin mixture and chicken broth until smooth (This step may take two separarte blendings due to the thickness of the pumpkin mixture). Pour the blended mixture to a large saucepan or pot and bring to a boil. Add salt and pepper to taste.


 

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Corn & Black Bean Salad

 

2 cans shoepek (white corn) in can - drained
2 cans black beans rinsed & drained
1 red bell pepper diced
5 green onions - tops thinly sliced

dressing: 1/3 c cider vinegar
1 t sugar
1/2 t black pepper
2 T dijon mustard
1/3 c olive oil
2 cloves garlic - minced

Combine dressing and add to mixed ingredients. Serve with white or brown rice.

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