Blueberry Ricotta Cheesecake Cups

Blueberry Ricotta Cheesecake Cups

Blueberry Ricotta Cheesecake Cups

THE CRUST:

Choose whichever option you prefer.

●      8 small gluten free biscuits/cookies  (We like Gluten Free Freelicious Tea Biscuits)

●      ~1/2 cup Almond Meal plus 1/2 tbsp Honey

If using the biscuits, simply crush them and pour into the bottom of your glasses

If using almond meal, mix the almond meal and honey and pour into your glasses.

 

THE FILLING:

  • 2 cups reduced fat ricotta (2x 250g tubs)
  • 1 tbsp honey
  • 1 cup blueberries, fresh or frozen.

Mix together your ricotta and honey and divide amongst your glasses.

Microwave your blueberries for about 30 seconds or until they can be squished.

Spoon on your blueberries over the top of your ricotta mix.

Serve immediately or chill in the fridge until you’re ready to serve!

SERVES 4

 

The Good & Bad Fats

The Good & Bad Fats

As you would know I am the low fat queen and firmly believe that having a low fat diet balanced with moderate calories and exercise are the answers to successful weight loss and good health. I have used many techniques to reduce the fats in many of our favourite recipes such as evaporated light milk and coconut essence instead of coconut milk, using apple sauce and bi carb soda in cakes and muffins instead of butter and oil and cooking spray to cook with are but a few ideas I created many years ago whilst experimenting in the kitchen. 
 
Having a low fat diet is ideal for those who are interested in weightloss and good health. Having said this it is really important to make sure you get an adequate amount of fats in your diet otherwise your skin will become dry and flaky. You may also find that your hair can become brittle and break easily and another side affect of not having enough fats in your diet is being constipated. The most important thing to focus on is reducing the saturated fats in your diet. The good fats such as avocado, nuts and vegetable oils are a good inclusion to your eating regime but animal fats need to be closely monitored such as butter, hard and soft cheeses, palm and coconut oil and red meat. These all have a high percentage of saturated fat. 
 
One of the worst types of fats that are used in many commercial products such as biscuits is Trans Fats. The good news is that in all my recipes you have the total fat and saturated fats listed separately so you can see how amazingly low fat my recipes are. 
 
Here are some tips to reduce the saturated fats in your diet: 
1. Reduce or omit the amount of butter you consume or better still replace with monounsaturated or polyunsaturated margarine. 
2. Have reduced fat or skim milk instead of full fat milk. Only children under 2 need full cream milk. 
3. Fish is a great protein and very low in saturated fat so have at least 2-3 serves a week. 
4. Trim as much fat off meat as possible. Go for the heart smart choices in your supermarket. 
5. Forget dripping and lard in cooking, instead use sunflower oil for cooking and virgin olive oil for dressing 
6. Spread avocado on sandwiches instead of butter. 
7. A handful of nuts are a great way to include healthy fats into your diet. 
8. Avoid donuts, croissants and pastries, as they are very high in saturated fats. 
9. Use low fat margarines for anything that you would use butter for; and finally 
10. Read the nutritional information on products to find out what fats are being used. 
 
Column by Annette Sym

Annette`s cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 are sold in all good newsagencies. 

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Types of Fats and Where to Find  Them

Types of Fats and Where to Find Them

Monounsaturated fat 
 Olives, olive oil and olive based margarine 
 Canola oil and canola based margarine 
 Sunflower oil 
 Peanut oil 
 Sesame oil 
 Avocados 
 Olives 
 Nuts – almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews 
 Peanut butter 
Polyunsaturated fat 
 Soybean oil 
 Corn oil 
 Maize oil 
 Cottonseed oil 
 Sunflower oil 
 Soy bean oil 
 Sunflower, sesame, and pumpkin seeds, flaxseed 
 Nuts walnuts, pine nuts, brazil nuts 
 Oily fish- salmon, tuna, mackerel, herring, trout, sardines 
 Soymilk 
 Tofu 

Saturated fat 
 High-fat cuts of meat (beef, lamb, pork) 
 Chicken skin 
 Full fat milk, cheese, yoghurt and ice cream 
 Butter 
 Cheese 
 Palm oil 
 Coconut, coconut cream and milk 
 Baked goods 
 Deep-fried foods 
 Potato and corn chips 
 Chocolate 
 Copha 
 Lard 

Trans fat 
 Hydrogenated or partially hydrogenated vegetable oil 
 Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough 
 Packaged snack foods – crackers, microwave popcorn, chips 
 Deep Fried foods 
 
Information sourced from www.helpguide.org 

 

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