Crustless Curried Spinach Tart

This is a lovely dish I had a luncheon today. In fact it was really yummy! They made it rather healthy to start with, but in a quest to log my calories for the day, I discovered that I can make it even healthier with just a few changes! So, I replaced the eggs with egg substitute, the milk with unsweetened almond milk, the part skim ricotta with low fat ricotta cheese, the white flour with whole wheat flour, and the olive oil with water.

Ingredients

2 Tablespoons Water
1 Cup chopped Onions, fresh
3/4 Cup Almond Breeze Unsweetened Milk
2 Tablespoons Whole Wheat Pastry Flour
1 Cup Ricotta, Low Fat (Precious)
1 Cup Egg substitute, liquid
4 Egg whites, raw, fresh
1 Teaspoon Curry Powder
1/2 Teaspoon Garlic Powder
1 10oz package chopped Spinach, thawed and drained
2 tablespoon Parmesan cheese, grated

Heat the water in a non-stick skillet, add onion and cook for 5 minutes or until tender. Set aside to cool.

Mix almond milk and flour until smooth. Add egg and egg white substituted, curry powder and garlic powder. Beat until smooth. Add cooled onion, cheese and spinach.

Pour into 9" pie pan prayed with no stick cooking spray. Sprinkle top with parmesan cheese. Bake in a preheated oven at 350 degrees for 30 - 35 minutes. (Until the top is golden brown and the center is set). Let stand 10 minutes before serving. Makes 8 Servings.

Spicy Posole Soup

This came from the 'The World's Healthiest Foods, Essential Guide to the Healthiest Way of Eating' by George Mateljan. It is a quick and easy Mexican flavored soup is very refreshing and spicy. The degree of spiciness will depend on the type of chilis that you use. The kale adds extra taste and an additional boost of nutrition. Make sure you chop the kale fine for this soup. The finer it's chopped the more it will blend with the other flavors and the easier it will be to eat with a spoon. This soup is better after it sits for awhile, allowing the flavors to infuse. There is nothing to adapt in this recipe. It is already very healthy and tastes super yummy!

Ingredients:
* 1 medium onion, chopped
* 6 medium cloves garlic, chopped
* 4 cups + 1 TBS chicken or vegetable broth
* 2 TBS fresh lime juice
* 3 cups kale rinsed and chopped fine (remove stems)
* 2 cups canned hominy, drained
* 15 oz can diced tomatoes
* 4 oz can diced green chili
* 3 TBS chopped fresh cilantro
* Salt and pepper to taste

Directions:

1. Chop onion and garlic and let sit for 5 minutes before cooking to bring out their hidden health benefits.
2. Rinse kale and remove stems. Chop fine.
3. Heat 1 TBS broth in medium sized soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent.
4. Add garlic and continue to sauté for another minute.
5. Add remaining ingredients except cilantro. Bring to a boil on high heat. Once it comes to a boil, reduce heat to medium low and simmer for 15 minutes, uncovered.
6. Add cilantro, salt and pepper.

     Calories            135.27
     calories from fat    11.20
     calories from saturated fat  1.52
     protein              4.93 g
     carbohydrates        27.03 g
     dietary fiber        6.02 g
     sugar - total        6.43 g
     fat - total          1.24 g
     saturated fat        0.17 g
     mono fat             0.24 g
     poly fat             0.57 g
     cholesterol          0.00 mg