Food Challenges

Cheese Bowls

2 oz of low sodium cheese, grated

Suggestions: This particular bowl was made from a smoky, low sodium Gouda cheese. Any low sodium cheese will work. Semi soft cheeses are more difficult to work with. Low fat cheeses are not suitable for this dish. (no pun intended Ü)

Heat a griddle or flat pan on medium heat. Place the grated cheese on the flat, heated surface, in a single layer. Allow it to melt and toast slightly on the bottom. When it is cooked, remove it from the pan with a lifter and flip it, quickly, onto an inverted bowl, allowing it to droop over the edges. Pat it into the shape of the bowl. Set aside to cool. Gently slide your finger up under the cheese, when it has cooled, and work the edges until it pops the cheese bowl free of the china bowl.

Invert the cheese bowl onto a plate and fill it with your salad, chilli, stroganoff, stew or salsa. Garnish and serve one bowl per person. These can be made any size. Just use more or less cheese and the appropriate sized bowls.

For variety, you can sprinkle the top of the cooking cheese with finely chopped nuts or herbs.

Apple Ginger Muffins

2 cup almond meal
4 pieces crystallized ginger, finely diced
1 tsp baking soda
1 tsp baking powder
1/8 tsp salt
1/2 tsp cinnamon
1/4 tsp nutmeg
1 apple, organic finely diced
3 egg whites, free range organic
1/2 tsp vanilla
2 Tbsp raw honey
3 Tbsp canola oil


Peal and core the apple. Dice into small pieces. Sauté the diced apple with the water in a small frying pan until tender. Set aside to cool. Add the chopped, crystallized ginger.


Combine the almond meal, baking soda, baking powder, salt, cinnamon and nutmeg. Mix well.
Combine the vanilla, honey, and oil. Mix well.
Beat the egg whites until soft peaks form.
Add the wet ingredients to the dry ingredients and mix thoroughly. Fold in the beaten egg whites.
Place a spoonful of the batter into each of 12 paper muffin cups in a muffin tin.


Bake at 325F for 20 minutes or until golden brown. Serve hot or cold.


Nutritional Information per muffin:


The advantage of this muffin is that it contains no starch of any kind. It is suitable for anyone following the Specific Carbohydrate Diet. Although this muffin appears high in fat, there are no transfats or cholesterol and what fat there is, is considered “heart smart”. They are moist and delicious, as well as very satisfying.


Calories 144
Dietary Fibre 2.3 gm
Fat 11.4 gm