Part 2 of a 2-Part Series
by Nikki and David Goldbeck, co-authors Eat Well the YoChee Way
If you like creamy foods, but not the fat, YoChee is for you.
In our previous blog -- The Miracle Food You never Heard Of (But Should Be Eating -- youâ€™ve seen how easy it is to make YoChee. Now itâ€™s time to see how easy it is to use YoChee by preparing some our of favorite dishes.
Our entire repertoire includes low-fat and no-fat spreads, dips, hors dâ€™oeuvres, breakfast and brunch specials, creamy soups, main courses, pasta and grain dishes, vegetable sides, wraps and pizzas, baked goods, salads and dressings, no-worry sauces and toppings, and desserts.
Try it with celery sticks, carrot sticks, broccoli florets, and strips of red and green pepper.
1 cup YoChee
2 tablespoons dehydrated minced onions
1 1/2 teaspoons soy sauce
Beat all the ingredients together with a fork. Let stand for at least 20 minutes for flavors to develop.
Makes 1 cup
Per 1/4 cup: 51 calories, <1gm. fat, <1gm. saturated fat, 5.5gm. protein, 6.5gm. carbohydrate, 120mg. calcium
Chilled tomato soup is spicy and soothing; a great way to cool down on a hot day.
1 cup YoChee
4 cups tomato juice
1/4 cup wine vinegar
1/4 teaspoon hot pepper sauce or to taste
1 large clove garlic, minced
1 medium cucumber, diced
1 medium green pepper, diced
2 tablespoons chopped onion or scallion
Place the YoChee in a large bowl. Using a fork or wire whisk, gradually beat in the tomato juice until smooth and perflectly blended. Beat in the vinegar. Add enough hot sauce to make a spicy soup. Stir in the remaining ingredients.
Cover and refrigerate 1 hour or longer, until well chilled.
Makes about 7 cups; 6 servings
Per serving: 70 calories, <1gm. fat, <1gm. saturated fat, 5gm. protein, 14gm. carbohydrate, 100mg. calcium
Creamy Garden Vegetables, Greek Style
Serve over cracked wheat or whole wheat couscous.
1 small onion, cut in thin crescents
2 cups coarsely chopped mushrooms
4 cups vegetables of choice, cut in thin 1- to 2-inch long strips or comfortable bite-size pieces, including asparagus, broccoli, carrots, cauliflorets, celery, corn kernels, fennel, green beans, leeks, sweet red or green pepper, snow peas, zucchini, yellow crookneck squash, and/or shredded greens
1/4 cup minced dill
2 tablespoons cooking sherry
1 cup YoChee
1/3 cup crumbled feta cheese
Combine the onion, mushrooms, vegetables, dill, and cooking sherry in a heavy skillet. Cover and cook over moderate heat for 10 minutes or until the vegetables are just tender and the mushroom liquid runs freely.
Remove from the heat and add the YoChee and feta, stirring continuously until the YoChee is completely incorporated and the feta is warm and slightly softened. If necessary, return to very low heat to complete the process. Season generously with freshly ground pepper.
Makes 4 servings
Per serving: 132 calories, 3gm. fat, 2gm. saturated fat, 9.5gm. protein, 17gm. carbohydrate, 220mg. calcium
Quick Mexican Pizza
Corn tortillas provide the crust for an easy Mexican-style pizza. Cut in wedges for hors dâ€™oeuvres, serve a whole â€śpizzaâ€ť as a first course or side dish, or 2 per person as the entrĂ©e.
2 corn tortillas
1/4 cup YoChee
1/4 cup salsa or Mexican-style tomato sauce
1/4 cup shredded Monterey Jack or cheddar cheese or a combination
Preheat the oven to 4000F.
Place the tortillas on a baking sheet. Spread 2 tablespoons YoChee to cover the surface of each tortilla. Top each with 2 tablespoons sauce and scatter 2 tablespoons cheese over all.
Bake for 10 minutes, until cheese is melted.
Makes 2 pizzas
Per pizza: 143 calories, 8gm protein, 5gm fat, 3gm saturated fat, 17gm carbohydrate, 220mg calcium
Cabbage in a mildly sweet Russian-style dressing.
6 tablespoons YoChee
6 tablespoons tomato juice
1 1/2 teaspoons honey
2 tablespoons cider vinegar
4 cups finely shredded cabbage (about 1 pound)
In a large bowl, combine the YoChee, tomato juice, honey, and cider vinegar. Mix vigorously until evenly blended. Add the cabbage and mix well. Season to taste with salt and pepper. If made ahead, store in the refrigerator.
Makes 3 cups; 4 to 6 servings
Variations: Add 1 shredded carrot, 2 tablespoons chopped red or green pepper, or your favorite relish.
Per 1/2-cup serving: 30 calories, <1gm. fat, <1gm. saturated fat, 2gm. protein, 6gm. carbohydrate, 50mg. calcium
By using YoChee to replace some of the olive oil typically used to make pesto, you cut the fat in half and the calories by 40 percent without sacrificing protein or taste.
1/2 cup grated Parmesan cheese
1/4 cup pine nuts or pumpkin seeds
2 cups lightly packed fresh basil leaves or a mixture of basil and parsley
2 cloves garlic, chopped
1/4 teaspoon salt
2 tablespoons olive oil
1/4 cup YoChee
If the cheese is not already grated, grate in a food processor. Add the nuts and continue to process until finely ground. Add the herbs, garlic and salt. Process to a thick paste.
With the machine running, gradually add the oil and then the YoChee until the sauce is evenly blended and creamy.
Makes 1 cup
Per 1/4 cup: 185 calories, 15gm. fat, 4gm. saturated fat, 9gm. protein, 4gm. carbohydrate, 240mg. calcium
Rich and elegant. The better the quality of the chocolate, the better the flavor of the dessert.
4 ounces semisweet chocolate (see note)
1 cup YoChee
2 tablespoons orange juice
1 teaspoon minced orange peel, preferably organic
Melt the chocolate in a double boiler or by placing it in a small heatproof bowl set in a pan of gently simmering water. Be careful not to let any water come in contact with the chocolate. If you stove has a very low heat setting, you can melt the chocolate directly over the heat, but be very careful not to scorch it.
When the chocolate is melted, transfer it to a bowl containing the YoChee, using a rubber spatula to get all of it. Beat with a rotary or electric mixer until the mixture is light and fluffy. Beat in the orange juice and peel.
Spoon the mousse into small individual dishes. Eat at once or chill.
Makes 6 1/4-cup servings
Note: If you want to use semi-sweet chocolate chips for this recipe, you will need 1/2 cup plus 1 tablespoon.
Per serving: 119 calories, 6gm. fat, 3gm. saturated fat, 4gm. protein, 15.5gm. carbohydrate, 80mg. calcium
To learn more about YoChee, view a slide show demonstration, find a source of straining devices, or to discover how to add other health-enhancing foods to your diet without undermining your weight goals, visit Nikki and David Goldbeck at HealthyHighways.com.
Diet.com members: Use coupon code â€śDC1â€ť and get a 10% discount.
Nikki and David Goldbeck, whose best-selling The Supermarket Handbook helped revolutionize America's diet and made "The Goldbecks" a household word in the '70s, are still stirring up the pot 35 years later. The Goldbecks have more than 1.5 million books in print. They were catapulted to fame in 1973 with the publication of The Supermarket Handbook. They have co-authored The Healthiest Diet in the World, Eat Well The YoChee Way, The Dieterâ€™s Companion and The Goldbeck's Guide to Good Food.
Click here to view our slideshow on making YoChee.