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Birthday parties are fun and kids always
have a great time, but they also can be filled with unhealthy snacks,
loads of processed sugar, and fatty foods. With the help of The
Center for Medical Weight Loss in Davie, FL we came up with
a tasty, yet healthier menu for a birthday party. Feel free to try
it out or have us do it for you (click
here to book a party).
Spinach Dip (205 calories total) makes
about 1 ¾ cups of dip
Tools:
1 large bowl
Ingredients
1 cup spinach chopped fine
1 cup plain low-fat or fat free yogurt
2 tbsp low-fat or non fat mayo
½ tsp garlic powder
½ tsp kosher salt (1/4 teaspoon if using table salt)
4 artichoke hearts chopped (optional)
Directions
Put all ingredients in a large non reactive bowl (stainless steel
or plastic) and mix until combined.
Cover with plastic film and place in refrigerator
until ready to serve. Serve with whole wheat pita or fresh carrots,
celery, tomatoes, mushrooms and broccoli.
Nutritional Information (total for recipe) using
low fat ingredients w/ optional marinated artichokes:
Calories: 224
Total Fat: 4.5g
Saturated Fat: 0
Trans fat: 0
Cholesterol: 15 mg
Sodium: 1005 mg
Total Carbohydrates: 27 g
Dietary Fiber: 2 g
Sugar: 20 g
Protein: 13 g
Nutritional Information (total for recipe) using
non fat ingredients w/ optional marinated artichokes:
Calories: 194
Total Fat: 2.5 g
Saturated Fat: 0g
Trans fat: 0g
Cholesterol: 0 mg
Sodium: 1025 mg
Total Carbohydrates: 30 g
Dietary Fiber: 3 g
Sugar: 15 g
Protein: 16 g
Nutritional Information (total for recipe) using
low fat ingredients w/o optional marinated artichokes:
Calories: 184
Total Fat: 2 g
Saturated Fat: 0g
Trans fat: 0g
Cholesterol: 15 mg
Sodium: 915 mg
Total Carbohydrates: 24 g
Dietary Fiber: 1 g
Sugar: 19 g
Protein: 12 g
Nutritional Information (total for recipe) using non fat ingredients
w/o optional marinated artichokes:
Calories: 154
Total Fat: 0 g
Saturated Fat: 0 g
Trans fat: 0 g
Cholesterol: 0 g
Sodium: 935 mg
Total Carbohydrates: 27 g
Dietary Fiber: 2 g
Sugar: 14 g
Protein: 15 g
Whole Wheat Lasagna (makes 4 servings)
Tools:
1 shallow baking dish
Ingredients
8 Whole Wheat Lasagna Noodles cooked
1 cup of tomato sauce (uses whatever you like best but watch the
sugar content, it will drive up the calories)
8 slices of Mozzarella flavored soy cheese cut in half, 1 cup of
Mozzarella flavored soy shredded soy cheese, or 1 cup of low fat
Mozzarella cheese
16 basil leaves
2 cups of fresh spinach leaves whole
Preheat your oven to 350 degrees F
Put about 2 tbsp of tomato sauce on the bottom of a shallow baking
dish.
Lay 2 lasagna noodles on the sauce.
Place 2 basil leaves on each noodle (space them out) and about 4
spinach leaves.
Drizzle 1 tbsp of tomato sauce on each noodle.
Put 1 slice (2 halves) of soy cheese top of the sauce per noodle.
Repeat for the rest of the noodles, you should end up with two stacks
of noodles with 4 noodles in each stack.
Carefully place into the oven and bake for about 25 minutes.
Remove from oven and serve immediately or refrigerate for up to
3 days.
Nutritional Information with low fat Mozzarella
cheese
Calories: 219
Total Fat: 6.5 g
Saturated Fat: 3 g
Trans fat: 0 g
Cholesterol: 15 mg
Sodium: 275 mg
Total Carbohydrates: 33.5 g
Dietary Fiber: 5.5 g
Sugar: 1.5 g
Protein: 14 g
Nutritional Information with soy cheese:
Calories: 199
Total Fat: 4.5 g
Saturated Fat: 1.5 g
Trans fat: 0 g
Cholesterol: 3 mg
Sodium: 390 mg
Total Carbohydrates: 32.5 g
Dietary Fiber: 5.5 g
Sugar: 1.5 g
Protein: 11 g
Mini chocolate cakes (makes 2 cakes,
each cake is 2 servings)
Tools:
2 mini bundt pans
Electric Mixer
Ingredients
½ cup of egg substitute
4 tbsp honey
¼ cup of orange juice
1 tsp vanilla extract
1 tbsp cinnamon
2 tbsp low calorie spread (melted) or vegetable oil
½ tsp kosher salt (1/4 tsp table salt)
2 tbsp cocoa powder
¼ cup of whole wheat flour
1/2 tsp baking powder
Non stick spray (butter flavored)
1 tbsp no fat/sugar free whipped topping (optional)
Directions
Preheat your oven to 350 degrees F.
In a large mixing bowl combine honey, egg substitute, vanilla, OJ,
and melted spread. In another bowl mix the rest of the ingredients.
Using a mixer on the slowing setting, start blending the wet ingredients,
and then slowly start to add the dry mix.
Once the dry ingredients are all incorporated, turn the mixer up
to medium and mix for about 1 minute.
Spray the non-stick spray into the mini Bundt pans and dust with
flour.
Pour ½ of the batter into each Bundt pan.
Put the pans on a tray and place in the middle of the oven. Bake
for about 35 minutes or until an inserted toothpick comes out clean.
Remove from oven and quickly turn the cakes out onto a plate or
cooling rack.
When cool, serve with fat free/sugar free whip topping, blueberries,
and strawberries or fruit yogurt drizzle (see recipe below)
Nutritional Information for cake only:
Calories: 201
Total Fat: 5 g
Saturated Fat: 1.5 g
Trans fat: 0 g
Cholesterol: 3 mg
Sodium: 402 mg
Total Carbohydrates: 36 g
Dietary Fiber: 3 g
Sugar: 22 g
Protein: 5.5 g
Fruit Yogurt drizzle (serving size 2 tbsp)
Tools:
Fine mesh strainer and cheese cloth
Food processor
Mixing bowl
Bowl for catching yogurt liquid
Ingredients:
½ cup Non fat or low fat yogurt, strained
½ cup of strawberries or blueberries
1 tbsp of the natural sweetener stevia extract (optional)
Directions:
Take ¾ cup of the yogurt and place it in the cheesecloth and place
that in the strainer.
Suspend the strainer over a bowl, cover with plastic wrap and let
sit overnight in the refrigerator.
The next day, process the berries until chunky consistency.
Move the yogurt to the mixing bowl.
Mix the processed fruit into the yogurt until thoroughly blended.
Add optional stevia extract at this time.
Drizzle over chocolate cakes.
Nutritional Information w/low fat yogurt and strawberries:
Calories: 25
Total Fat: 0 g
Saturated Fat: 10 g
Trans fat: 0 g
Cholesterol: 2 mg
Sodium: 17 mg
Total Carbohydrates: 3 g
Dietary Fiber: 0 g
Sugar: 2.5 g
Protein: 1.5 g
Nutritional Information w/low fat yogurt and blueberries:
Calories: 25
Total Fat: 0 g
Saturated Fat: 0 g
Trans fat: 0 g
Cholesterol: 2 mg
Sodium: 17 mg
Total Carbohydrates: 4.5 g
Dietary Fiber: 0 g
Sugar: 3.5 g
Protein: 1.5 g
Nutritional Information w/non fat yogurt and strawberries:
Calories: 20
Total Fat: 0 g
Saturated Fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 20 mg
Total Carbohydrates: 3 g
Dietary Fiber: 0 g
Sugar: 2 g
Protein: 2 g
Nutritional Information w/non fat yogurt and blueberries:
Calories: 20
Total Fat: 0 g
Saturated Fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 20 mg
Total Carbohydrates: 4.5 g
Dietary Fiber: 0 g
Sugar: 3 g
Protein: 2 g
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