Silken Tofu and Cucumber Dip

Silken Tofu and Cucumber Dip

Silken Tofu
and Cucumber


Tofu has a neutral flavor
and the cucumber and
parsley shine through.

I Love Me Café ®

Photo Credit: CIA/Ben Fink


  • 1 pound soft, silken tofu
  • ¼ cup nonfat Greek yogurt
  • 1 bunch parsley leaves (about 2oz)
  • 1 bunch mint leaves (about 2oz)
  • 2 green onions, chopped
  • 2 cucumbers, peeled, seeded and diced (about 2 cups)
  • 2 large tomatoes, seeded and diced
  • 1 lemon, juiced
  • 1 ¼ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Silken Tofu and Cucumber Dip


If you have never had tofu before, this recipe is a great way to start experiencing the protein-rich goodness of soy foods.  Silken tofu performs like yogurt but is not as tart.  For the best results, be sure to select silken tofu designed for making smoothies.

1.    Purée the tofu, yogurt, parsley, mint, and green onions in a blender or food processor until smooth.  Fold in the cucumbers and tomatoes.

2.    Season with the lemon juice, salt, pepper, and 1 tablespoon of the olive oil.  Drizzle the dip with the remaining olive oil before serving.

Chef’s Note  Serve with celery, bell pepper, and carrot sticks.

Nutritional Information Per Tablespoon:  Calories 56, Protein 3g, Carbohydrates 4g, Fiber 1g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 125 mg

Salmon With Creamy Yogurt Dill Sauce

Salmon with Creamy Yogurt Dill Sauce

Salmon with
Creamy Yogurt
Dill Sauce


A simple, healthy and quick
dish. The dill sauce resembles
a heavy cream in taste and

I Love Me Café ™


  • 2 lbs. of Atlantic or frozen salmon
  • 1 cup organic whole or low fat Greek yogurt
  • 1 tablespoon + 1 teaspoon fresh finely chopped dill
  • 1 tablespoon fresh lemon juice
  • 2 pinches salt
  • 1 teaspoon of olive oil
  • ¼ teaspoon fresh ground black pepperDill-sprig_60

Salmon with Creamy Yogurt Dill Sauce

Yield: 8 Servings, about 4 oz. each


1. Preheat oven to 250°

2. Place the entire salmon fillet on parchment paper, skin down

3. Rub the olive oil on top of fish, and bake for 25 minutes

4. While salmon is cooking, place the ingredients for the yogurt sauce in a bowl and whisk well

5. In a small frying pan, heat the yogurt and sauce ingredients on very low heat until just warmed. If the yogurt is too thick, add a tablespoon of water. To avoid the yogurt curdling, do not overheat.

6. Drizzle yogurt sauce over salmon, cut into portions, and serve

Chef Angela: Salmon is one of my favorite fish dishes to cook: simple, healthy and quick. Because this is a filling dish, it goes well with a light vegetable side.


Debbie’s Nutritional Notes: Fatty fish are so good for the heart and brain that The American Heart Association recommends two servings per week. High-quality salmon provides you with abundant omega-3 fatty acids.

The healthiest type to choose is wild or frozen salmon. salmon4Though more expensive, this is an important health investment. Always check the source of any fish you buy. Be especially careful with commercially farmed salmon, which may contain PCBs. These are harmful toxins you should absolutely avoid. If you do buy farmed salmon, it’s recommended that you consume it no more than once a month.

To reduce any exposure to PCBs, trim the fat from the salmon and bake the fish instead of frying or grilling it.

Fresh Fruit Yogurt Parfait

Fresh Fruit Yogurt Parfait

Fresh Fruit

Start your day with a rich source of protein and calcium. Add a wealth
of nutrition with the power of fruits
and the protective benefits of nuts,
seeds and wheat germ.


I Love Me Café ®


  • ½ to 1 cup of organic, plain low
    fat or non-fat regular or Greek yogurt with active probiotics
  • A few drops of vanilla extract, stirred into yogurt
  • 2 tablespoons of wheat germ

Combine with ¼ cup of any 2-3 of these fresh fruits:

  • Organic berries
  • Tart cherries
  • Kiwis
  • Peaches
  • Apricots
  • Apples
  • Pears
  • Melons

Add nuts and seeds for toppings:

  • A sprinkling of slivered almonds
  • Crushed pistachios
  • Crushed walnuts
  • Pumpkin seeds

Fresh Fruit Yogurt Parfait

One serving


Layer the bottom of a glass or container with two tablespoons of yogurt. Add a layer of fruit and another layer of yogurt. Continue alternating layers until the glass or container is filled. Sprinkle 1 tbs. of wheat germ or nuts as desired.


For optimal nutritional benefits, choose plain organic yogurt and add your own freshly cut fruits.

Look for yogurt with live and active cultures. These “friendly bacteria,’’ also called probiotics, support your digestive health and immune system. Always check the package label for the fat and sugar content to avoid high fructose corn syrup and artificial additives.

If you are avoiding dairy, plain soy yogurt provides many of the same benefits as milk-based yogurts do.


May lower cholesterol, prevent cancer, and help lower blood sugar after meals


Protects the heart and arteries in Type 2 diabetes; may lower the risk for pre-diabetes; may lower blood sugar levels after meals


A source of omega-3 fatty acids to help lower triglycerides and
cholesterol levels; excellent for heart health


Pumpkin_50Pumpkin Seeds
A rich source of omega-3 fatty acids and the important mineral magnesium, essential for heart health


Wheat Germ
A dense source of protein and fiber, as well as abundant vitamins and minerals beneficial to almost every function of the human metabolism