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BCI Healthy Liviing Recipes

Tiramisu Cookie


Hearty Winter Soup

1/2 cup of low-fat ricotta cheese

2 Tbsp of icing sugar

1/2 tsp of vanilla extract

1/8 tsp of cinnamon

1/8 tsp of nutmeg

 12 ladyfingers

4 Tbsp of very strong coffee

2 Tbsp of bittersweet chocolate chips,melted


1. Mix ricotta with sugar, vanilla, cinnamon & nutmeg in a medium bowl.

2. Place 6 ladyfingers in a 9 by 5 inch pan.

3. Drizzle with 2 Tbsp of coffee, just enough to be absorbed.

4. Divide ricotta evenly over the 6 ladyfingers.

5. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 Tbsp of coffee.

6.Drizzle the melted chocolate over the finger sandwiches

7. Serve immediately. (Does not keep overnight)

Makes four (6) servings :

Per serving*: 107Cals

2 grams of Fat

18 grams of Carbs

0.2 Grams of Fibre

3 grams of Protein

*Recipe adapted from Eating Well: January/February 2009

Makes 16 servings*

Per serving*:

199 Cals

7 grams of fat

26 grams of Carbs

1 gram of Fibre

9 grams of Protein

*Nutritional information provided by

Makes twelve (12) servings:

Per serving*:  338 Cals

20 grams of Fat 

19.5 grams of Carbs

4.6 grams of Fibre

*Nutritional information provided by

1½ lbs lean ground beef 

1 sweet onion,diced

3 1/2 cups of diced or crushed tomatoes

4 carrots, diced

3 celery sticks, diced

1/2 cup tomato paste

2 cups of water

4 cups of beef broth

1/2 tsp of thyme

1 large bay leaf

10 Tbsp of pearl barley

Pepper to taste


Guiltless Orange Cheesecake


1. In a large pot, brown meat with sweet onion.

 2.      Drain fat from pot.

 3.      Add all other ingredients to pot and mix well.

4. Simmer for 2 hours.

5. Add salt and pepper to taste.


2 1/2 cups low-fat (1%) cottage cheese

1 1/2 cups reduced-fat cream cheese, cut into pieces

1/3 cup packed coconut sugar or light brown sugar

1/4 cup cornstarch

1 large egg

2 large egg whites

1 cup greek yogurt (plain, vanilla or honey)

4 tsps freshly grated orange zest

2 Tbsps orange juice

1 tsp vanilla extract

1 tsp orange extract


2 Tbsps orange marmalade

2 Tbsps orange liqueur, or orange juice

1 seedless orange, scrubbed and thinly sliced


15-20 lady finger cookies

2 Tbsps low-fat butter, melted

1. Preheat oven to 325 F.Use Convection Heat if possible.

2. Grease a 9-inch pan with non-fat cooking spray.

3. Boil some water for a water bath. Wrap the outside of the pan with a double thickness of foil.

4.Grind lady fingers in a food processor. Add melted butter and process until crumbs are moistened. Press crumbs evenly into the bottom of the greased pan.

5. Purée cottage cheese in a food processor until smooth. Add cream cheese, sugar and cornstarch. Process thoroughly. Then add egg, egg whites, yogurt, orange zest, orange juice and both extracts. Process until smooth.

6. Place mixture over crust. Using a shallow roasting pan filled with the boiling water a quarter way up, bake the cake until the edges are set, 50 to 60 minutes.

7. Turn off oven and using a greased knife, run it around the inside edge of the cake pan. Let the cake stand in the oven with the door slightly ajar, for 1 hour.

8. Remove the cheesecake from the water bath and remove foil. Refrigerate uncovered, until chilled, about 2 hours.

9. Shortly before serving, combine marmalade and orange liqueur in a small saucepan. Heat over low heat, stirring, until melted and smooth. Pour glaze over cheesecake and garnish with orange slices.

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