White Peach Panna Cotta

I recently learned of a new type of cheese becoming more available in the US which is low fat, low carb, a good source of protein and calcium and low calorie! It sounds too good to be true, doesn't it? It's called quark and is a European-style soft, fresh cheese similar to cream cheese but softer and not as tangy. It is available at Whole Foods in the cheese refrigerated section and comes in an 8 ounce tub. Also, you can make it at home by cooking buttermilk in a low oven overnight and then straining the resulting solids with a cheese cloth. It's delicious as a topping for potatoes with chives or even as a spread on toast with jam or apple butter.

In this recipe, I've used it to make the light Italian dessert called Panna Cotta, which is a cooked cream thickened with gelatin. Unflavored gelatin comes in a dry powder and is available in the traditional variety (which is a meat product), but also kosher and vegetarian varieties, as well. Instead of heavy cream, I used low-fat milk, quark and pureed peaches for the creaminess that is the hallmark of this dessert. Any pureed fruit will do. I just happened to have some delicious, local white peaches on hand, but this would be equally good with nectarines, yellow peaches (even no-sugar added canned), strawberries, ripe pears or plums. Just peel, seed and give them a whirl in your food processor or blender to create the puree. (Wash but do not peel strawberries.) Another benefit of this simple dessert is that its an excellent source of calcium containing 155 mg per serving! It can be made ahead for dinner guests or will keep for 2-3 days in the refrigerator to provide a wholesome snack to grab when you need a lift in the afternoon.

White Peach Panna Cotta
(Makes 4 servings)

¼ cup cold water
1 envelope unflavored, dry gelatin powder
1 cup 1% low-fat milk
½ cup Splenda, granular (plus more, if needed)
1½ cups peach puree (about 4 medium peaches)
8 oz. quark
¼ teaspoon ground cardamom

1. Sprinkle powdered gelatin over the cold water and allow to sit for 5-10 minutes until water is absorbed and granules have softened. Meanwhile, bring the milk to a simmer over medium heat. Add gelatin and whisk until granules are dissolved, about 4 minutes. If mixture begins to boil, remove from heat and continue whisking.

2. Add Splenda, fruit puree, quark and cardamom. Whisk to combine. Taste to determine sweetness. If more sweetness is desired, add 1 tablespoon of Splenda at a time and whisk until desired sweetness has been reached.

3. Pour ¾ cup of the mixture into each dessert dish and place in the refrigerator until chilled and set, at least 3 hours. (For convenience when entertaining, this dessert can be made the day ahead.) Optional: Garnish with two thin slices of peach and a dollop of whipped cream, if desired.

Nutritional Information per serving (not including garnish): 162.7 calories, 18 g carbohydrate, 6.7 g total fat, 2.6 g saturated fat, 113.7 mg sodium, 1.4 g fiber, 9.3 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Peaches with Ginger Cream

I wait anxiously all year for peach season and I'm happy to announce: they are here once again! Peaches are my favorite fruit and eating them fresh and unadorned is my usual way. Although, I must admit, peaches do pair well with ginger and I sometime crush a couple of gingersnaps and sprinkle them over the top for a quick snack or dessert. Sometimes simple is the very best. You've heard of peaches and cream? This recipe is a twist on that classic combination. It's quick, simple to prepare and turns an ordinary peach into a heavenly, elegant dessert -- one you would be proud to serve to company!

Peaches with Ginger Cream
(Makes 6 servings)

6 ripe medium peaches
½ cup mascarpone cheese (plain)
1/3 cup skim, soy or almond milk (original flavor)
1 teaspoon freshly grated ginger (or ½ teas. dried)
1/8 teaspoon mace
3 tablespoons Splenda granular
Sprinkle of nutmeg as a garnish

1. In a medium mixing bowl, mix together the mascarpone cheese, milk, ginger, mace and Splenda. With a handheld or standing mixer, beat on high until light and fluffy; set aside.

2. Peel and slice one peach into each serving dish and arrange in a spiral. Dollop 2 tablespoons of the ginger cream into the center of each serving and sprinkle lightly with grated nutmeg. Serve immediately.

Nutritional Information per serving: 121 calories, 10.2 g carbohydrate, 8.2 g total fat, 4.6 g saturated fat, 15 mg sodium, 1.4 g fiber, 2.2 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Tangy Glazed Chicken & Peaches

Rush, rush, rush! Everyone is busy getting ready for the holidays and no one has time to cook, right? Due to the emotional stress and lack of time brought on by these preparations, restaurants see a surge in their business at this time of year. That is one reason why many people have difficulty sticking to their food plan or gain weight between Thanksgiving and Christmas, especially when the extra calories of "dinners out" are added to all the rich foods that we've come to love and expect at the holidays. What's the solution?

For me, it is planning extra simple meals that can be whipped up in 20 minutes or less. Chicken tenderloins cook up fast and they always turn out moist and flavorful. This recipe was a spur-of-the-moment creation that came about because I had a can of peaches in the pantry and the chicken was already cooking on the stove! Honestly, I didn't know what was going to end up on my dinner plate when I put the chicken in the skillet. Wow! What a wonderful, tasty surprise these few common ingredients turned out to be! It was quick, extremely easy to prepare, healthy, delicious and I received lots of "m-mmm's" and high praise from my husband. What more could a busy woman ask for?

Tangy Glazed Chicken and Peaches
(Makes 4 servings)

1 pound chicken tenderloins
Salt and pepper
2 teaspoons olive oil
1 small onion, chopped
1 tablespoon white wine vinegar
½ cup chicken stock
1 15 oz. can sliced "no sugar added" peaches, drained of all but 1 tablespoon liquid
¼ teaspoon ground nutmeg

1. Season the chicken tenders with salt and pepper. Add oil to a non-stick skillet and heat to medium. Add chopped onion to pan and sprinkle with a little salt. Cook, stirring occasionally, until soft.

2. Increase heat to medium-high. Add chicken to pan and cook about 4 minutes per side until lightly browned and juices run clear. Add vinegar and chicken stock; stir into the onions. Add sliced peaches and nutmeg and cook until sauce has reduced into a thick glaze (most of the liquid will have evaporated). Divide chicken, onion and peaches equally among serving dishes and serve immediately.

Nutritional Information per serving: 180 calories, 15 g carbohydrate, 2.7 g total fat, 0.3 g saturated fat, 1.1 g fiber, 22.3 g protein

Original recipe by Kathy Sheehan, copyright 2009

A Smarter Peach Muffin

The goal of my cooking and baking is to make substitutions or additions to recipes that will boost the nutrition while reducing the carbohydrates and sugars without compromising flavor or texture. These wholesome muffins are a fine example. I have taken a traditional peach muffin recipe, substituted almond flour and oats for most of the nutritionally-empty white flour and further boost the nutrition by sneaking in pureed squash. (Use your own leftover cooked butternut squash or substitute canned or pumpkin.) By doing this, I have created a delicious muffin bursting with fresh fruit flavor that is an excellent source of potassium, Vitamins E, C and A, beta-carotene, magnesium, Vitamins B2, B6 and niacin. You'll never get all of that from a traditional peach muffin made from white flour and sugar! While all of this is good to know, what really counts is the taste. Trust me, these are delicious, especially warm out of the oven on a frosty morning.

Smarter Peach Muffins
(Makes 12)

1 large ripe peach (or 1 cup thawed from frozen), chopped into small pieces
¼ cup all-purpose flour
¾ cup almond flour (or finely ground almonds)
¾ cup rolled oats
1½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
½ teaspoon cinnamon
½ teaspoon ground nutmeg
1 large egg, lightly beaten
Grated rind of 1 small orange or large lemon
2 tablespoons brown sugar, packed
¼ cup Splenda granular (not baking blend)
1 teaspoon vanilla extract
¼ cup canola oil
½ cup pureed butternut squash or pumpkin

1. Preheat oven to 375-degrees. Spray twelve muffin cups with non-stick vegetable spray; set aside.

2. In a large mixing bowl, mix together the flours, oats, baking powder, baking soda, spices and salt. Break up any lumps in the almond flour with a fork; set aside. Chop peach and set aside.

3. In a medium mixing bowl, beat egg, citrus rind, brown sugar and Splenda with handheld or standing mixer until well combined. Add oil and vanilla and beat for 1-2 minutes until thick slightly increased in volume. Add squash puree and beat until combined.

4. Make a well in the center of the dry ingredients and pour in the liquid ingredients. Mix quickly with a wooden spoon, just until the dry mixture is moistened. Fold in chopped peaches. Using a ¼ cup measure or large cookie scoop, fill the muffin cups ¾ full. Bake for 20-25 minutes or until toothpick inserted in center comes out clean. Allow to cool in pan for 3 minutes and then remove to wire rack to cool. Serve warm or at room temperature. Leftovers may be frozen.

Nutritional Information per muffin: 151 calories, 16.3 g carbohydrates, 8.7 g total fat, 0.8 g saturated fat, 2.2 g fiber, 3.6 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare with a traditional peach muffin made with white flour? This recipe is packed with more fiber, vitamins and minerals (as mentioned above), plus it is 100 calories less and only half the carbohydrates! For comparison, the nutritional information for a traditional peach muffin is 258 calories, 36.6 g carbohydrate, 10.8 g total fat, 0.3 g fiber, and 3.5 g protein.

Easy and Quick Peach Crisp

There is nothing more delicious and welcome on a cold day than a fresh fruit crisp right out of the oven. Right now, when peaches and apples are so abundant, this is a quick and easy way to partake in this year's fruit harvest. I love this recipe because it is so versatile! Start with a base of your favorite fruit, such as apples, peaches, pears, nectarines, cherries or berries. The ease of using a packet of instant oatmeal, possibly something you already have in your cabinet, then adding appropriate spices to jazz it up takes only a few minutes of prep time before the wonderful aroma of bubbling fruit combined with the oatmeal cookie-like topping fills your kitchen. If you don't need a full recipe, the topping can be kept in the refrigerator for up to a week and you can bake individual fruit crisps whenever they're needed. So, remember this simple recipe when you want a special treat just for yourself or invite a couple of friends over for an afternoon tea party.

Easy and Quick Peach Crisp
(Makes 3 servings)

2 large ripe peaches, skin removed and sliced (or substitute 2½ cups fruit of your choice)
1 packet low sugar Cinnamon Instant Oatmeal (I use Quaker Weight Control brand)
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
Pinch salt
1 tablespoon Splenda granular (or 2 packets)
2 tablespoons cold butter

1. Preheat oven to 350-degrees. Place sliced peaches into a buttered 8-inch x 8-inch glass baking dish or divide peaches into three individual baking dishes; set aside.

2. Into a medium mixing bowl, combine instant oatmeal, spices, salt and Splenda and stir. Using a pastry cutter or two knives, cut butter into oatmeal mixture until it resembles crumbles and the butter is well distributed. Spoon evenly over peaches.

3. Bake in preheated oven for 30-35 minutes. Remove from oven and allow to cool for about 10-15 minutes. Serve warm.

Nutritional Information per serving: 162.6 calories, 20.5 g carbohydrate, 8.5 g total fat, 4.9 g saturated fat, 3.4 g fiber, 3.2 g protein.

Recipe by Kathy Sheehan, copyright 2009

Fresh Peach Custard Tart

This phenomenal dessert is a fabulous way to showcase the fresh peaches that can be found in your grocery store or farm stand this time of year. It is elegant enough for company, but really simple to prepare because the tart shell is a quick "press in" crust, so there's no need to find your rolling pin or make a mess on your counter. Pies are difficult for carb-conscience eaters because a purchased pie shell or traditional pie crust recipe will turn any sugar-free, low carb filling into high carb, guilt-burdened fare. This easy crust is extremely low carb because it uses almond flour in place of wheat flour, which is a difference of 89 grams of carbohydrate for 1¼ cup, plus the addition of 15 grams of fiber! The creamy "custard" filling is completely milk-free. Instead I used the natural sweetness of pureed fruit as the base of the cooked pudding, so very little added sweetener is required. The result is a light, beautiful dessert in which the fresh peach is the star attraction!

Fresh Peach Custard Tart
(Makes 8 servings)

1¼ cup almond flour (or finely ground blanched almonds)
¼ cup Splenda granular
½ teaspoon salt, divided
3 tablespoons + 1 teaspoon melted butter
2 fresh, ripe medium to large peaches
1½ tablespoons lemon juice, divided
About ½ cup water + 2 tablespoons cold water, divided
2 tablespoons cornstarch (gluten-free, if desired)
½ cup Splenda granular
½ teaspoon ground nutmeg
1 egg, beaten
½ teaspoon vanilla extract
Sprinkle of ground cinnamon for garnish

1. Preheat oven to 350-degrees. In food processor or medium mixing bowl, measure almond flour, ¼ cup Splenda, ¼ teaspoon salt and pulse to break up any clumps in the flour (or stir with fork). While machine is on, stream in melted butter until mixture resembles wet sand (do not over process because you do not want almond butter) or combine with fork. Once the mixture is thoroughly moistened, spread evenly into a 9-inch tart pan with removable bottom. With your fingers, press into bottom and only slightly up the sides of the tart pan making certain that it is evenly distributed and there are no thin places. Bake in oven for 15-18 minutes until very lightly browned. Remove to wire rack to cool completely before proceeding, about 45 minutes.

2. Preheat oven to 375-degrees. To make filling, peel one fresh peach and cut into chunks. Add 1 tablespoon lemon juice and process in food processor or blender until pureed. Add enough water to equal 1 cup (about ½ cup) and process again to make sure mixture is smooth.

3. Place 2 tablespoons cornstarch and 2 tablespoons cold water into small saucepan; stir until cornstarch is dissolved. Add peach puree, ½ cup Splenda, ¼ teaspoon salt, nutmeg, and beaten egg. With a wire whisk, stir mixture until well combined. Heat over medium-low heat, stirring constantly, until thick and spreadable (boiling is not necessary). Remove from heat and add vanilla. Spoon onto prepared tart shell and spread evenly almost to edges.

4. Peel and thinly slice remaining peach. Toss with remaining ½ tablespoon lemon juice. Arrange peach slices decoratively on top of filling in a spiral pattern. Sprinkle top of peaches with a dusting of cinnamon. Place tart on a cookie sheet and cover loosely with foil. Bake for 30 minutes, only removing foil for the last five minutes.

5. Remove to wire rack. If your peaches are especially juicy, there may be small puddles of peach juice around peaches or on filling, dip the corner of a dry paper towel to soak up any standing peach juice. Cool completely. To serve, remove tart from pan by pushing up on the removable bottom. Tip: Because crust is delicate and flaky, allow tart to remain on bottom tin while cutting. Slide a spatula between bottom tin and crust to loosen each piece before carefully lifting and placing on individual serving plates.

Nutritional Information per serving: 179 calories, 11 g carbohydrate, 13.8 g total fat, 3.7 g saturated fat, 2.3 g fiber, 4.8 g protein

Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare with a traditional peach tart? You might think a peach tart would be a lower carb choice because it doesn't have a top crust, but you would be mistaken. The bottom crust alone contains 1¼ cups wheat flour, not to mention the loads of sugar in the filling! The carbohydrates in my recipe are mainly derived from heart-healthy ground almonds and naturally sweet fresh peaches. For comparison, the nutritional information for a same size piece of peach tart made from a traditional recipe contains an astonishing 380 calories, 53.9 g carbohydrate, 17.8 g total fat, 8.5 g saturated fat, 1.6 g fiber, 3.5 g protein.

Fresh Peaches and Cream Pudding

Peaches are my all-time favorite fruit. A fresh, ripe peach is perfect just the way it is, but add a little cream and it becomes divine! You'll notice that this pudding recipe is different than most because it doesn't have milk or eggs as the base. Ripe, sweet peaches are the main ingredient, so it explodes with intense fresh fruit flavor that has been kissed with velvety creaminess. It's lightly spiced to replicate the taste of peach pie or cobbler, minus the high carb crust. (Note: If you wish to create a gluten-free or milk-free version, just substitute gluten-free tapioca and/or use vanilla flavored soy or rice milk for the cream.)

This soft set pudding is ideal for an afternoon snack or dessert. Thanks to the high fruit content, a serving fulfills one of your fruit requirements for the day…in a most delicious way!

Fresh Peaches & Cream Pudding
(Makes 4 servings)

6 medium ripe peaches, peeled and cut into chunks
1 tablespoon lemon juice
¼ cup Splenda, granular
2 tablespoons light cream (or half & half)
¼ teaspoon ground nutmeg
Pinch of ground cardamom or cinnamon
1 tablespoon quick cooking tapioca (dry)
½ teaspoon vanilla extract

1. Place peaches in large saucepan, add lemon juice and toss to coat. Add Splenda, cream, spices and tapioca and stir to combine. Allow to sit for 5 minutes before proceeding.

2. Cook over medium heat, stirring frequently, until mixture comes to a boil. Continue cooking for about 4-5 minutes until peaches are soft and mixture has reached a full boil. Remove from heat and add vanilla. Mash peaches with a potato masher only until pieces are broken down a bit, but mixture is still chunky. Allow to cool for 20 minutes.

3. Ladle pudding into individual serving dishes. Refrigerate for 20 minutes or until completely cooled. Pudding can be eaten warm or cold. (Note: This pudding is meant to be soft set, although it will thicken slightly as it cools.)

Nutritional Information per serving: 89 calories, 18.9 g carbohydrate, 1.7 g total fat, 0.75 g saturated fat, 2 g fiber, 1.3 g protein

Original recipe by Kathy Sheehan, copyright 2009

Peaches and Ginger Cream Scones

One of my favorite quick desserts is fresh peach topped with crumbled gingersnaps. The combination is sweet, but with a spicy kick from the ginger. This recipe was inspired by that unique combination of flavors. The mascarpone cheese adds a creamy richness to this tender pastry and balances the sharp bite of the ginger. This scone is only small in size, but not lacking in satisfying, full-bodied flavor that will make your next cup of coffee or tea memorable. Weighing in at only 3.7 net carbs each, you don't have to feel guilty about eating two!

Peaches and Ginger Cream Scones
(Makes 32 mini scones)

1¼ cup almond flour (or finely ground blanched almonds)
¾ cup all-purpose flour
3 tablespoons Splenda, granular (not baking blend)
1 tablespoon sugar
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
1 tablespoon baking powder
½ teaspoon salt
6 tablespoons cold butter, cut into cubes
1 large egg, lightly beaten
¼ cup mascarpone cheese
2 tablespoons half & half (or light cream)
½ cup fresh peach (about ½ peach), chopped into small pieces
1 tablespoon crystallized ginger, finely chopped
2 teaspoons all-purpose flour
1 egg beaten with 2 tablespoons water for egg wash

1. Preheat oven to 400-degrees. Put butter in freezer while you prepare the rest of the ingredients. Prepare cookie sheet with parchment paper or spray lightly with non-stick cooking spray; set aside.

2. In food processor or in a large bowl, measure flours, Splenda, sugar, spices, baking powder and salt. Pulse to combine or stir with a fork to break up any lumps and set aside while you measure out the rest of the ingredients. Place chopped ginger and peach into a small bowl and toss with 2 teaspoons flour; set aside.

3. When all ingredients are assembled, place cold cubed butter into processor and pulse a few times until butter is distributed and mixture resembles coarse crumbs. Add egg and mascarpone cheese and pulse again to combine. Add peach and ginger and pulse 2-3 times to distribute. Finally, while the food processor is running, add half & half one tablespoon at a time until a soft dough forms, then turn off machine. Do not over beat dough. (If not using food processor, cut butter into flour mixture with pastry cutter. Add remaining ingredients and stir with a wooden spoon until a soft dough forms.)

4. Turn dough onto a well floured counter or board (the dough will be quite sticky). Knead a few times to form a ball. Again, flour board and pat dough into an 8” x 8” square, about ¾-inch thick. Working quickly, cut dough into 4 strips, and then cut across to create sixteen 2-inch squares. Cut each square into two triangles until you have 32 mini scones. (If necessary, dip knife into flour between cuts to prevent sticking.) Using a spatula dipped in flour, place scones on cookie sheet about 1-inch apart. Brush tops with egg wash.

5. Bake for 12-14 minutes until golden brown. Remove from oven and cool on cookie sheet for 2 minutes. Using a spatula, transfer scones to wire racks to cool completely. These are best eaten warm out of the oven, or store in airtight container at room temperature.

Nutritional Information per mini scone: 69 calories, 4.3 g carbohydrate, 5.3 g total fat, 2 g saturated fat, 0.6 g fiber, 1.6 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Salmon with Peach in a Balsamic Reduction

Every year I patiently wait for the perfect peach. Even though they show up in the stores in early summer, they tend to be hard as baseballs with no telltale peach aroma. Sometimes I fondle their fuzzy exterior, but these tasteless imitations are just a tease. So, I put them down reluctantly to wait for the real thing. Today I am happy to report: My peaches have arrived! My love affair with my favorite fruit can recommence, but we only have a few weeks together before it will go away again for another long year.

This is a super quick and easy recipe that I made especially for my salmon-loving daughter who is home visiting from college this weekend. The combination of the sweet, ripe peach and the balsamic vinegar is delightful and fresh tasting. Even though the days have cooled and we're wearing our long sleeves again, this dish sings to us the last tune of summer and helps us recollect fond memories of warm, lazy days gone by.

Salmon with Peach in a Balsamic Reduction
(Makes 2 servings)

2 center-cut salmon fillets (5 oz. each, no skin)
½ tablespoon canola or grapeseed oil (for high temp cooking, not olive oil)
salt & pepper
1 ripe peach, peeled and cut into ½-inch chunks (reserve 4 thin slices for garnish)
¼ cup chicken or vegetable stock
2 tablespoons balsamic vinegar
2 tablespoons agave nectar (or 1 tablespoon honey)

1. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper and rub the oil on each side. When skillet is very hot, place the oiled salmon in the pan and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flakey and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Remove to serving plate and set aside.

2. Add chopped peach to hot pan and stir fry for about 1-2 minutes. Add stock, vinegar and agave nectar and stir to deglaze any brown bits from the bottom of the pan. Cook until sauce is reduced by half and slightly thickened, about 2 minutes. Divide fruit and sauce evenly over salmon. Garnish with reserved peach slices and serve.

Nutritional Information per serving: 357 calories, 25.8 g carbohydrate, 6.8 g total fat, 2.75 g saturated fat, 1.1 g fiber, 35.15 g protein

Original recipe by Kathy Sheehan, copyright 2009