Blue Cheese Dip
The refreshing flavors of cucumber and dill act as a counterbalance to the pungent blue cheese in this dip.
1 cup YoChee
1 cup diced peeled cucumber
2 teaspoons lemon juice
1 tablespoon minced dill, plus more to garnish
½ cup crumbled blue cheese
In a blender or food processor, puree the YoChee, cucumber and lemon juice until no visible pieces of cucumber remain.
Transfer the puree to a bowl. Using a fork, mash in the dill and blue cheese so that the cheese is well incorporated but tiny pieces remain.
Season with salt and pepper to taste. Serve at once or chill.
At serving time, sprinkle additional minced dill on top for appearance
Makes 1½ cups
Per ¼ cup: 70 calories, 3gm. fat, 2gm. saturated fat, 6gm. protein, 4gm. carbohydrate, 140mg. calcium
Succulent Stuffed Mushrooms
Plan on serving two to four of these stuffed mushrooms per person, depending on the size of mushrooms, mode of service (first course or hors d’œuvre), the rest of the menu and, of course, people’s appetites.
½ cup YoChee
1½ teaspoons mixed herbs of choice: oregano, parsley, basil, sage, thyme or favorite
8 medium-large mushrooms
Preheat the oven to 350ºF.
Combine the YoChee with the herbs and mix well.
Remove the stems from the mushrooms and reserve for another use. Clean the caps. Fill each cap with the seasoned YoChee.
Place the mushrooms on a baking sheet and bake for 15 to 20 minutes, until tender. Remove from the oven and let cool briefly before serving.
Makes 2 to 4 servings
Per mushroom: 15 calories, <1gm. fat, <1gm. saturated fat, 2gm. protein, 2gm. carbohydrate, 30mg. calcium
Angelic Deviled Eggs
A new version of a 1950s classic that is equally tasty, yet has far less fat.
6 hard-cooked eggs
1 teaspoon balsamic or wine vinegar
3 to 4 tablespoons YoChee
2 to 2½ teaspoons prepared mustard
paprika or minced fresh parsley or dill
Cut the eggs in half lengthwise and carefully scoop out the yolks without damaging the whites.
Using a potato masher or fork, mash the egg yolks with the vinegar and the smaller amounts of YoChee and mustard. When thoroughly mashed, beat gently with a fork to make the mixture light and creamy. If needed, add the remaining YoChee. Adjust mustard and salt to taste.
Mound the mixture into the hollows of the egg whites. Sprinkle generously with the paprika, parsley or dill.
Makes 12 halves
Per ½ egg: 43 calories, 3gm. fat, 1gm. saturated fat, 3.5gm. protein, 1gm. carbohydrate, 23mg. calcium
Velvet Squash Soup
A very creamy creamless soup. If desired, garnish each bowl of soup with whole wheat croutons.
1 stalk celery, sliced
1 medium carrot, cut in coins
1 medium onion, diced
1 tablespoon olive oil, extra virgin preferred
1 pound butternut or other winter squash, peeled and cubed (about 3 cups)
1½ cups cooked or canned white beans (great northern, cannellini, navy), drained
3½ cups water or vegetable stock
½-inch piece fresh ginger, peeled and chopped
1 teaspoon salt (reduce if beans or stock are presalted)
2/3 cup YoChee
In a 3- to 5-quart pot, combine the celery, carrot and onion. Drizzle with the olive oil. Stir to coat the vegetables with the oil and place over low to moderate heat. Cook, stirring occasionally, for 10 minutes, or until the vegetables are starting to wilt but are not browned.
Add the squash, beans, water or stock, ginger and salt. If desired the liquid used to cook the beans can be used to replace some of the water. Remember, if the beans or stock are presalted, you will need to reduce the salt.
Bring to a boil, reduce heat to a simmer and cook for about 20 minutes, or until all the vegetables are tender.
Puree the soup in a blender or food mill or with an immersion mixer until smooth. Reheat if necessary so the soup is hot before finishing.
Put the YoChee in a small bowl and beat with a fork to loosen. Remove the soup from the heat. Adjust salt and pepper to taste. Using fork or spoon, swirl the YoChee into the hot soup forming a decorative pattern.
Makes 1½ quarts; 4 ample to 6 smaller appetizer servings
Note: If the soup is prepared ahead, wait until just before serving to add the YoChee. If reheating is necessary after the YoChee is added, use low heat and avoid boiling.
Per serving, based on 4 servings: 225 calories, 4gm. fat, <1gm. saturated fat, 12gm. protein, 38gm. carbohydrate, 205mg. calcium
This stew is fast and easy and always gets excellent reviews. Serve it over cooked grains, such as brown rice, kasha, barley or millet, or even as a topping for baked potatoes.
2 tablespoons soy sauce
½ cup chopped green pepper (½ medium pepper)
¼ cup sliced scallions
2 carrots, shredded
10 ounces zucchini or yellow crookneck squash, cut into small sticks (2 cups)
8 medium mushrooms (10 ounces), sliced or cut into bite-size pieces
½ pound broccoli, cut into small pieces
¼ cup chopped parsley
2 tablespoons chopped fresh dill
¼ teaspoon salt
2/3 cup YoChee
2/3 cup shredded cheddar cheese
Combine the soy sauce, vegetables and herbs in a large heavy skillet. Cover and cook over moderate heat for 15 to 20 minutes, stirring occasionally, until the vegetables are tender.
Turn the heat as low as possible. Stir in the salt, YoChee and shredded cheddar. Cook, stirring continuously, until the cheese melts.
Makes 4 servings
Variation: Instead of broccoli, use cauliflowerets or green beans cut in 1-inch pieces.
Per serving: 176 calories, 7gm. fat, 4gm. saturated fat, 13gm. protein, 18gm. carbohydrate, 275mg. calcium
Pasta Alfredo Style
With YoChee you get the sumptuousness of traditional Alfredo with just a fraction of the fat, plus more protein. To dress this up, scatter 2 tablespoons of toasted pine nuts on top.
¾ pound pasta of choice, including ziti, macaroni, linguini or spaghetti
1 medium green pepper, cut in strips
1 medium sweet red pepper, cut in strips
2/3 cup chopped red onion, sweet onion such as Vidalia or Walla Walla, or shallots
up to 2 cups any of the following alone or in combination, optional:
sliced fresh mushrooms or soaked dried mushrooms carrots, cut into matchsticks asparagus or green beans, cut into 2-inch sections
canned artichoke hearts, quartered
1 teaspoon oregano
¼ cup minced fresh parsley
dry wine, cooking sherry or mushroom soaking liquid, if needed
1 cup YoChee
¹/³ cup grated Parmesan cheese
In a large pot, bring water to a boil for cooking the pasta. Cook for about 10 minutes or until cooked to taste.
Meanwhile, combine the vegetables and herbs in a skillet, cover tightly and cook for about 10 minutes, or until just tender. Stir occasionally to promote even cooking. If using canned artichokes, wait until the end to add. If the pan seems dry, add a few tablespoons of dry wine, cooking sherry or mushroom soaking liquid.
Add the cooked, drained pasta to the cooked vegetables and mix well.
Turn the heat very low and add the YoChee and grated cheese. Stir until evenly distributed and the cheese melts.
Season liberally with pepper and salt to taste.
Makes 4 servings
Variation: Replace the Parmesan cheese with crumbled blue cheese, feta or goat cheese.
Per serving: 420 calories, 4gm. fat, 2gm. saturated fat, 23gm. protein, 78gm. carbohydrate, 295mg. calcium
Traditional Tomato Pizza
This is a classic pizza, with a layer of YoChee to enhance the taste and nutrition.
Dough for 1 large pizza
¾ cup YoChee
2/3 cup shredded mozzarella cheese
1 cup well-seasoned Italian-style tomato sauce
2 tablespoons grated Parmesan cheese
1 tablespoon olive oil
Preheat the oven to 425ºF.
Roll the dough into a thin 12- to 14-inch circle about ¼ inch thick. Place the crust on a baking sheet or pizza pan that has been dusted with cornmeal. With your fingers, push the dough out from the center toward the edge to thin the bottom crust a bit and provide a rim around the edge. The pizza is now ready to top and bake.
Spread the YoChee to cover the crust. Scatter the mozzarella cheese on top. Cover with the tomato sauce. If the sauce is not well flavored, add 1 teaspoon oregano and ½ teaspoon dried basil. Top with the Parmesan cheese. Drizzle the olive oil evenly over all.
Bake the pizza for about 20 minutes, until the cheese bubbles a little and the crust is crisp and golden around the edges.
Makes 1 large
Per one-half pizza: 642 calories, 20.5gm. fat, 7gm. saturated fat, 35gm. protein, 84gm. carbohydrate, 555mg. 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 by cooking it in a double boiler or 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 your 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 with the YoChee, using a rubber spatula to get all of it. Beat with a rotary or electric mixer or a wire whisk until the mixture is light and fluffy. Beat in the orange juice and the peel.
Spoon the mousse into small individual dishes. Eat at once or chill.
Makes 6 ¼-cup servings
Note: If you want to use semisweet chocolate chips for this recipe, you will need ½ cup plus 1 tablespoon.
Per serving: 119 calories, 6gm. fat, 3gm. saturated fat, 4gm. protein, 15.5gm. carbohydrate, 80mg. calcium (see YoChievements for comparisons)
Strawberry Maple FreezeThe blending of YoChee with fruit produces a variety of flavorful frozen desserts. Using the formula below, try your hand with other fruits as well.
2 cups fresh strawberries
3 tablespoons fruit-juice-sweetened berry preserves
1 cup YoChee
½ teaspoon vanilla extract
1 to 2 tablespoons maple syrup
Combine the berries and preserves in a blender or food processor and puree.
Pour into a bowl and beat in the YoChee, vanilla and maple syrup until evenly combined. The amount of maple syrup needed will depend on the sweetness of the berries and individual taste; begin with 1 tablespoon and taste and adjust if needed.
Transfer the mixture to a shallow metal pan or freezer container. Cover with foil. Freeze for 2 to 3 hours, until firm.
Break the mixture into chunks and return it to the food processor. Process until smooth. This may require a little stopping and scraping the sides until the frozen YoChee begins to soften. Continue until the mixture is the consistency of soft-serve ice cream.
At this point you can eat the frozen YoChee or return it to a freezer container and freeze solid. If frozen, let sit at room temperature for 10 to 15 minutes before serving to soften slightly.
Makes 1 pint
Per ½ cup: 110 calories, <1gm. fat, <1gm. saturated fat, 5.5gm. protein, 21gm. carbohydrate, 155mg. calcium
Creamy YoChee Brownies
YoChee does an excellent job of making brownies fudgy.
¾ cup whole wheat flour
¼ cup unsweetened cocoa powder
½ teaspoon baking powder
¹/8 teaspoon baking soda
¼ teaspoon salt
½ cup chopped walnuts
2/3 cup YoChee
2 tablespoons canola oil
¼ cup maple syrup
¼ cup honey
1 teaspoon vanilla extract
Preheat the oven to 350ºF. Oil an 8-inch-square baking pan.
Combine the flour, cocoa powder, baking powder, baking soda, salt and nuts in a bowl. Mix well.
Combine the YoChee, oil, maple syrup, honey and vanilla in a separate bowl. Beat until smooth.
Stir the YoChee mixture into the flour mixture until they are completely blended and no dry spots remain.
Spread the batter into the prepared pan.
Bake for 20 to 25 minutes, until the brownies are still slightly soft in the center but a toothpick comes out clean. Do not overbake.
Let cool in the pan for 15 minutes before cutting.
Makes 16 small or 8 2-inch brownies
Per 2-inch brownie: 197 calories, 9gm. fat, 1gm. saturated fat, 5gm. protein, 28gm. carbohydrate, 80mg. calcium
Photos are for illustrative purposes. Final product may vary.