Soft Food Recipes From 1
A Big Welcome From Dear Patient, Thank you for downloading this e-book. Your doctor recommended eating soft diet for a period of time. So I compiled some soft food recipes from my recipe blog tajoon.com to give you more options and hopefully make your diet a bit more exciting during your treatment. I wish you a speedy recovery and hope you ll get to try these recipes and enjoy them. Loubna El Maziati 2
Table of content: Milkshakes/Smoothies Strawberry Banana Smoothie: Page 4 Spiced Apple Shake: Page 5 Moroccan Avocado Milkshake: Page 6 Berry, spinach and avocado milkshake: Page 7 Puddings/Oatmeal Apple Cinnamon Oatmeal: Page 8 Chocolate Peanut Butter Banana Pudding: Page 9 Chocolate Avocado Pudding: Page 10 Main Dishes Homemade Mashed Potatoes: Page 11 Yellow Squash Soup: Page 12 Moroccan White Beans: Page 13 Grilled Moroccan Salmon: Page 14 Spiced Roasted Butternut Squash Soup: Page 15 Mahi-Mahi with Dijon Mustard: Page 16 Moroccan Lentil Soup: Page 17 Easy Grilled Salmon: Page 18 Deserts: Flourless peanut butter brownie cookies: Page 19 Moroccan Date Truffles: Page 20 3
Strawberry Banana Smoothie Prep time: 5 Minutes Cook time: 12 Minutes Serves: 4 1 Cup of Frozen Strawberries 1 Cup of Plain Yogurt 1 1/2 Cup of Orange Juice 1 Banana Peeled 1 Teaspoon of Honey (Optional) 1. Place all ingredients in a blender and process until smooth. 2. Enjoy immediately! 4
Spiced Apple Shake Prep time: 5 Minutes Cook time: 20 Minutes Serves: 2 1.5 cups of low fat cold milk 2 Apples, peeled and thinly sliced 1 Tbsp of sugar 1/2 tsp of cinnamon 1/2 tsp of ground ginger 1/4 tsp of nutmeg A pinch of salt 1 tsp of honey (optional) 1. Place the apple slices in a baking dish and add the sugar, cinnamon, ground ginger, nutmeg and salt 2. Bake at 350 degrees for 20 minutes. You are not cooking the apples; you are just softening them and allowing them to caramelize a bit in order to absorb the spices. 3. After 20 minutes, remove from the oven and let them to cool completely until they reach room temperature 4. Once cooled, add the apples, cold milk, and honey (if you are using it) to the blender 5. Blend well until the smooth 6. Pour in individual cups, garnish with cinnamon and serve 5
Moroccan Avocado Milkshake Prep time: 5 Minutes Cook time: 12 Minutes Serves: 4 1 Cup of cold milk 1/2 Ripe avocado peeled 1 Teaspoon of sugar or honey (or to taste) 1. Put all your ingredients in a blender and blend until creamy. 2. Add 1/4-1/2 of milk if you think it's too thick 3. Enjoy immediately! 6
Berry, spinach and avocado milkshake Prep time: 5 Minutes Serves: 2 1 cup of baby spinach 1/2 cup of fresh blueberries 1 cup of slices strawberries 1/2 an avocado peeled and sliced 1 medium banana 1 cup of vanilla soy milk, vanilla almond milk or your favorite kind of milk Blueberries for garnish (optional) 1. In a blender combine spinach, blueberries, strawberries, avocado, banana and milk. Blend on high until smooth. 2. Pour into glasses, garnish with blueberries (optional) and serve. 7
Apple Cinnamon Oatmeal Prep time: 5 Minutes Cook time: 5 Minutes Serves: 2 1 apple peeled, cored, and diced into bite size pieces 1 tablespoon of unsalted butter 1 tablespoon of honey 1/2-1 teaspoon of cinnamon (or to taste) 1/2 teaspoon of vanilla extract 1 cup of low fat milk 1/2 of quick cooking oats 2 tablespoons of raisins (dark or golden) A dash of salt 1. In a sauce pan, combine the diced apple, cinnamon, honey and butter. 2. Cook on low medium heat while stirring with a wooden spatula until the butter and honey are melted, and apple starts to caramelize. 3. Add the milk and salt. Bring to a boil, then stir in the oats and vanilla extract. Cook for 30 second to 1 minute. 4. Turn off the heat and stir in the raisins. 5. Serve immediately. Enjoy the apple cinnamon oatmeal hot or warm. 8
Chocolate Peanut Butter Banana Pudding Prep time: 5 Minutes Serves: 1 1 tsp of Unsweetened Coco Powder1 tbsp of Peanut Butter 1 Ripe Banana 3 tbsps of Cold Low Fat Plain Yogurt 1 tsp of Honey (Optional for added sweetness) 1. In a bowl start by mashing the banana using a fork 2. To the mashed banana add the peanut butter, coco powder, yogurt and honey if you are using it 3. Mix well until the ingredients are incorporated 4. Enjoy immediately! 9
Chocolate Avocado Pudding Prep time: 5 Minutes Inactive time: 12 Minutes Serves: 2 1 Ripe Avocado 1 Cup of Plain Low Fat Greek Yogurt 1/4 Cup of Cocoa Powder 2 Tbsp of Honey A couple of Strawberries for garnish (optional) 1. To the food processor or blender, add the diced avocado, cocoa powder, yogurt, and honey 2. Pulse for about 2 minutes until all the ingredients are blended and the mixture turns creamy 3. Place in pudding cups, chill for at least an hour, and then garnish with strawberries right before you serve. 10
Homemade Mashed Potatoes Prep time: 15 Minutes Cook time: 15 Minutes Serves: 4-6 2 lbs of potatoes 1 cup of milk 4 table spoons of butter (1/2 stick) 2 tablespoons of cream cheese 1/2 cup of Parmesan cheese Salt and Pepper to taste Water for boiling the potatoes 1. Peel and cube the potatoes, put them a pot then add water just until it cover the potatoes. Add some salt and boil them until they re fork tender. 2. Drain the potatoes, place them in a food mill. Add the Parmesan cheese and cream cheese, then mash everything together. The hot potatoes will melt the cheese and the food mill will mix everything together. 3. While the potatoes are still hot, melt the milk and butter in a small sauce pan, then add them to the potatoes. 4. Mix well, season with salt and pepper. Then serve hot, warm or at room temperature as a side dish. 11
Yellow Squash Soup Prep time: 5 Minutes Cook time: 55 Minutes Serves: 4 2 Medium Size Yellow Squash Diced 1 Potato Diced 1/2 Onion Diced 2 Tbsp of Olive Oil Knorr Bouillon Cube (Chicken Flavor) Salt and Pepper 4 Cups of water For garnish: Parsley and a Sour Cream 1. In a medium Size pot combine all the ingredients Except water, sour cream and parsley 2. Saute for 10 minutes or until the Bouillon is melted 3. Add water, cover pan and cook for or low medium heat for 45 minutes 4. Take the pot off the heat and blend the soup using a hand blender 5. The soup should be creamy as shown on the picture 6. If you would like you can heat up the soup if it gets cold while blending 7. Garnish with Sour Cream and parsley. Serve hot. 12
Moroccan White Beans Prep time: 10 Minutes Cook time: 15 Minutes Serves: 2 1 15 oz can of white beans 2 Roma tomatoes 4 cloves of chopped garlic 1 tablespoon of chopped cilantro 1 tablespoon of tomato paste 1 tablespoon of cumin 1 teaspoon of turmeric Salt and pepper to taste 1 teaspoon of olive oil 3/4 cups of water Harissa paste for serving (optional) 1. Drain and rinse the white beans. Set aside. 2. Cut the tomatoes in half. Using a box grater, grate the tomatoes and discard the skin. 3. In a medium pot or dutch oven combine the grated tomatoes, garlic, cilantro, tomato paste, cumin, turmeric, olive oil, and salt and pepper. Mix the ingredients together. 4. Add the drained beans and water. Cover the pot and cook for 15 to 17 minutes until you smell the aroma of the garlic and cumin. 5. Serve the Moroccan white beans hot with Moroccan bread or as a side dish. 13
Grilled Moroccan Salmon Prep time: 5 Minutes Cook time: 10 Minutes Serves: 3-4 1 lb of Salmon 1 tsp of Cumin 1 tsp of Paprika 1 tsp of Ground Ginger 1 tsp of Turmeric 1 tbsp of chopped cilantro 1 Glove of minced garlic 2 Tbsp of Olive oil Zest and juice of 1 lemon Salt and Pepper to taste 1. Add all the ingredients to the salmon, and coat it well using your hands 2. On low heat, grill the salmon skin down for 6 minutes 3. Turn around and grill for another 4 minutes 4. Enjoy hot or at room temperature with rice or vegetables! 14
Spiced Roasted Butternut Squash Soup Prep time: 15 Minutes Cook time: 45 Minutes Serves: 6-8 1 Butternut Squash, peeled and diced 2 Small apples, peeled and diced 1 Small onion, diced 2 Tbsp of Olive Oil 1 Tbsp of Ground Ginger 1/2 Tsp of Cinnamon 1/4 Tsp of Nutmeg 1 Knorr Cube, Chicken Flavor Salt and Pepper to taste 4 Cups of Water 1. Place the butternut squash, apples, and onions on a baking sheet. Add Salt, pepper and spices. Then crumble the Knorr Cube. Using your hands, mix all the ingredients together. 2. Roast at 400 Degrees for 40 minutes, or until the butternut squash is tender 3. Remove from oven and let it cool before blending 4. Working in batches, add the roasted squash to the blender and add enough water to cover the roasted vegetables, then pulse until soup to smooth and creamy 5. Transfer the soup to a pot and heat up on low medium heat. If you feel that the soup is too thick, just add 1/4 cup of water at the time until you get the desired thickness. Just make sure to heat it up after you add the water 6. Enjoy Hot! 15
Mahi-Mahi with Dijon Mustard Prep time: 5 Minutes Cook time: 15 Minutes Serves: 4 1 lb of Mahi-Mahi (3 or 4 filets, about 1 inch thick) 1 tablespoon of Dijon mustard 1 tablespoon of olive oil Juice of 1/2 a lemon Zest of 1 lemon 1 clove of minced garlic 1 tablespoon of chopped cilantro 14/ teaspoon of ground ginger Salt and pepper to taste 1. Preheat oven to 400 degree F. Lay the fish filets skin down on an oven dish and season with salt and pepper. 2. Make the sauce in a small bowl by whisking together the Dijon mustard, the minced garlic, olive oil, lemon juice, lemon zest, ground ginger and cilantro just until you get a creamy mixture. 3. Spread the sauce over the fish and bake for 10 to 15 minutes or until it s color becomes opaque. 4. Once done, transfer the Mahi-Mahi to a serving plate and garnish with a couple of lemon slices. Serve hot, warm or even at room temperature. 16
Moroccan Lentil Soup Prep time: 5 Minutes Cook time: 30 Minutes Serves: 4 1 cup of lentils, washed and drained 1 small onion chopped 1/4 cup of olive oil 4 cloves of garlic 1 chicken bouillon 1/4 teaspoon turmeric 1/2 teaspoon of cumin 1/2 cup of tomato sauce 1 tablespoon of tomato paste 1 tablespoon of chopped parsley and cilantro salt and pepper to taste 4 cups of water 1. Saute the onion in the 1/4 cup of olive oil until they re tender and almost brown. 2. Add the rest of the ingredients except for the parsley and cilantro. Cover the pot and cook for 25 to 30 minutes until the lentils are tender but still have a little of a resistance. 3. Stir the parsley and cilantro in the soup and serve hot. 17
Easy Grilled Salmon Prep time: 5 Minutes Cook time: 12 Minutes Serves: 4 4 slices of salmon fillets, skin-on salt and pepper to taste 1 teaspoon of ground ginger 1 teaspoon of dried oregano 2 cloves of minced garlic 4. Place the salmon skin side down, then season the top with salt, pepper, ground ginger and dried oregano. 5. Spread the minced garlic over the spices. 6. Heat up your grill, then place the salmon skin side up. Grill for 5 to 7 minutes. Do not move the fillets around until you are ready to flip them. 7. Turn the salmon around, and grill for another 5 minutes. 8. Remove from the grill and serve immediately with some lemon slices and tartar sauce. Enjoy with steamed rice and vegetables, or serve on a bed of greens. 18
Flourless peanut butter brownie cookies Prep time: 10 Minutes Cook time: 10 Minutes Yields: 9 2/3 cup of peanut butter 1/3 cup of unsweetened cocoa powder 1/3 cup of brown sugar 1 Egg 1 teaspoon of baking powder 1 teaspoon of vanilla extract 1. Pre-heat the oven to 350 F, and line a baking sheet with parchment paper or grease it. 2. In a large bowl, beat the egg, add the brown sugar, cocoa powder, baking powder, vanilla extract and peanut butter. Using a spatula mix everything together. 3. The batter might come out a little thick depending on your peanut butter, but it will be ok. 4. Measure about 1.5 tablespoon of the batter and form little bowls using the palm of your hands, then place them in the prepared baking sheet. 5. This is optional but it makes your cookies look rustic: using a fork or your fingers press down on the cookies slightly to flatten them. 6. Bake for only 8 to 10 minutes. They will look like they re underdone, but they will be good once cooled. 7. Transfer the cookies to a cooling rack and allow them to cool for at least 10 minutes before you enjoy them. 8. Enjoy with tea, coffee, or milk. 19
Moroccan Date Truffles Prep time: 15 Minutes 2 Cups of Pitted Majdool Dates 3 tbsp of Cocoa Powder 1 tsp of Orange Blossom Water 1/2 tsp of Cinnamon 1 tbsp of Water A Pinch of Salt 1 cup of Ground Walnuts 1/2 tsp of Sugar (optional) 1. If you are using the sugar, add it the walnuts, mix in and set aside 2. To a food processor add the dates, cocoa powder, cinnamon, salt, orange blossom water and water. Pulse for a couple of minutes until the mixture sticks together and forms a paste 3. Measure a table spoon of the paste and form small balls with your hands 4. Place the truffles on parchment paper so they don t stick 5. Roll up the truffles in the ground walnuts that you reserved 6. Serve immediately or store in an air tight container in the fridge for up to 2 weeks. 20
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