Yvonne's Undiet

AN EASTER DINNER WITH THE FLAVORS OF SPRING

2010-04-03T05:34:00.000-07:00

A traditional Easter dinner of baked ham with the trimmings may be tempting but is also full of salt and fat. Instead, I am going to concentrate on the light, fresh flavors of spring. What better way to celebrate the season? Besides, summer will be here before we know it, and I want to fit into my warm weather clothes.

Since we are on a low cholesterol diet, we do not eat egg yolks. But what would Easter be without boiled eggs? The eggs below are stuffed with an egg substitute mixture. My husband loves them.

Yolk-free stuffed eggs

6 hard-boiled eggs
cooking spray
1/2 cup egg substitute
1 1/2 tablespoons fat-free sour cream
1 1/2 teaspoons finely chopped celery
1 1/2 teaspoons finely chopped onion
1 tablespoon mayonnaise
1/2 teaspoon curry powder
Pinch of salt, optional
Fresh ground black pepper

Slice the eggs in half, remove the yolks and discard. (I fed them to my dogs.) Spray a small skillet with cooking spray. Whisk together the egg substitute and sour cream. Cook over medium heat, stirring constantly to make a soft scramble. Combine the egg substitute, celery, onion, mayonnaise, curry powder and salt, if using. Beat the mixture until thoroughly mixed and creamy. Fill the egg whites with the mixture and garnish with black pepper. Chill before serving.

Spring Salad

1 cup sliced mushrooms
1 tablespoon lemon juice
4 handfuls of spring mix
4 radishes, thinly sliced
1/4 cup thinly sliced green onions
1 carrot, shredded, for garnish

Toss the mushrooms with the lemon juice. Then toss together the spring mix, radishes, mushrooms and green onions in a salad bowl. Toss again with a few tablespoons of the Basil Vinaigrette below. Garnish with shredded carrot.

Basil Vinaigrette

Since my herb garden is not yet producing, I am using dried herbs for now. If you have fresh ones on hand, so much the better. As a general rule, substitute 3 times as much when you use fresh herbs

1/2 teaspoon dried basil
1/2 teaspoon garlic powder
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
pinch of salt, optional
2 tablespoons balsamic vinegar
2 tablespoons lemon juice
2 tablespoons water
1 1/2 teaspoons spicy brown mustard
1/4 cup vegetable oil
Combine all the ingredients in a container with a tight fitting lid. Shake vigorously.

Grilled Salmon with lime "Butter"

Make the lime butter:

1 teaspoon grated lime zest
2 tablespoons heart-healthy-margarine
1/8 teaspoon garlic powder
Mix all the ingredients in a small bowl. Refrigerate until the salmon is ready.
1 1/2 pounds salmon fillets
4 tablespoons lime juice
2 tablespoons olive oil
Salt free lemon pepper

Put the fillets in a shallow dish. Whisk together the lime juice, olive oil and lemon pepper and pour over the fillets. Refrigerate for 30 minutes turning occasionally.

Meanwhile heat the grill. Before grilling the salmon, dip a paper towel in oil and hold with tongs. Use this to grease the grill. Add the salmon and cook 3-5 minutes or until it loosens from the grill. Using 2 spatulas, flip the salmon and cook another 3-5 minutes or until done.

Festive Saffron Rice

Large pinch of saffron
1/4 cup hot water
1 tablespoon olive oil
1/4 cup chopped onion
1/4 cup chopped red bell pepper
1 cup low-sodium, low-fat, chicken stock
3/4 cup dry white wine
1/2 teaspoon turmeric
1 teaspoon white pepper
1 cup brown rice
1/2 cup frozen baby peas
1/4 cup Parmesan cheese

Put the saffron in the 1/4 cup hot (not boiling) water. Let it sit for 20 minutes or so. Meanwhile add the olive oil to a medium sauce pan and saute the onion and bell pepper until the onion is translucent. Add stock and wine to the pan. Stir in the saffron and water, turmeric and white pepper. Add the rice and bring to a low boil, reduce the heat to medium low and cover. Cook 30 minutes and then stir in the peas. Cook another 10 minutes or until the liquid is absorbed and the rice is done. Stir in the Parmesan.

Strawberries and Cream

4 ounces fat-free cream cheese, at room temperature
3/4 cup boiling water
.3 ounce sugar-free strawberry gelatin
1/2 cup cold water
1 cup fresh (or partially thawed frozen) strawberries

Cream the cream cheese with a mixer in a medium bowl. Dissolve the gelatin in the boiling water. Slowly beat the gelatin mixture cream cheese. Scrape down the bowl and keep mixing until the cream cheese is dissolved into the gelatin. Add the cold water and refrigerate until the gelatin is partially set. While the gelatin is chilling, chop the strawberries. Stir them into the partially set gelatin. Put the gelatin into a pretty bowl or individual molds and chill until completely set.

USE COCOA RATHER THAN CHOCOLATE FOR HEALTHIER TREATS

2010-04-03T05:32:00.000-07:00

Easter is a tempting time for diabetics; sugary confections are everywhere–especially chocolate! Rather than eating fat and sugar-filled chocolate, why not make sugar-free or reduced-sugar treats using cocoa? Cocoa is much richer in flavonoids, the antioxidant compounds which are touted for their health benefits. They are believed to reduce the risk of cardiovascular disease and certain types of cancer. Besides having more of the "good stuff," cocoa has had the fat (cocoa butter) removed.

I happen to like very dark chocolate so I was thrilled to find that Hersey’s® makes a Special Dark® cocoa powder. That is what I use, but any good cocoa will work in the recipes below. Indulge yourself and stay healthy, too!

Chocolate Dessert Sauce

1/3 cup unsweetened cocoa
1/2 cup measures-like-sugar sweetener
1/4 teaspoon cinnamon
1 tablespoon cornstarch
1 1/4 cups skim milk
1 teaspoon vanilla

In a small sauce pan, whisk together the cocoa, sweetener, cinnamon and cornstarch. Slowly stir in the milk. Cook and stir over medium heat until thickened. Remove from the heat and stir in the vanilla.

This is good over sugar-free ice cream. Sometimes, I top sugar-free ice cram with a fruit sauce, then chocolate sauce and sprinkle with nuts for a sugar-free ice cream sundae. It is also a great sauce over cream cheese or ice cream-filled crepes.

Chocolate Flavoring Mix

This is really like chocolate syrup; however, because I used sweetener rather than sugar, it is not as thick.

3/4 cup water
1 1/2 cups measures-like-sugar sweetener
3/4 cup cocoa
1 teaspoon vanilla

In a small sauce pan bring the water and sweetener to a boil. Whisk in the cocoa. Stir in and simmer until all the solids are dissolved. Remove from the heat and stir in the vanilla.
Store in the refrigerator, tightly covered. You can stir this into hot milk to make cocoa or into cold milk for chocolate milk. I like to use it for milkshakes.

Chocolate Milkshakes

1 cup cold skim milk
4 scoops sugar-free ice cream
3 tablespoons chocolate flavoring mix, above
Sugar-free whipped topping
Put the milk, ice cream and chocolate flavor mix in a blender. Process on high until the ingredients are combined and the shake is the desired thickness. Pour into a tall glass and top with the sugar-free whipped topping.

Whole-Wheat Brownies

1/2 cup measures-like-sugar sweetener
1/2 cup brown sugar
1/3 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup plus 1 tablespoon powdered cocoa
3/4 teaspoon baking powder
(Or 1 1/2 teaspoons sodium-and-potassium-free baking powder)
3/4 teaspoon baking soda
(Or 1 1/2 teaspoons sodium-and-potassium-free baking soda)
1/3 cup egg substitute
1/2 cup skim milk
1/4 cup vegetable oil
1/2 teaspoon vanilla extract
1/2 cup boiling water
1/2 cup chopped nuts
1 square semi-sweet chocolate, optional

Heat the oven to 350. Spray and flour an 8-inch square baking pan.
Whisk together the dry ingredients in a large bowl. Add the egg substitute, milk, oil and vanilla. Beat at medium speed for 2 minutes. Stir in the boiling water. Then fold in the chopped nuts. Pour into the prepared pan and bake 30-35 minutes or until a toothpick inserted in the center comes out clean.

Cool in the pan. If desired, when completely cool, melt the semi-sweet chocolate either in the microwave or in a double boiler. Drizzle the melted chocolate over the brownies. Let the chocolate harden then cut into squares.

Chocolate Meringues

1/4 cup measures-like-sugar sweetener
3 tablespoons cocoa powder
5 large egg whites
1/8 teaspoon cream of tartar
1/4 cup confectioner’s sugar
1 teaspoon vanilla

Preheat the oven to 225 degrees. Line baking sheet with parchment paper.
Sift together the cocoa powder and sweetener. Set aside.

In a large bowl, beat the egg whites on medium speed to the soft peak stage. Gradually add the confectioner’s sugar and then the cocoa mixture and vanilla, beating until stiff and glossy.
Drop 2 tablespoons at a time onto the baking sheet. Bake in the middle of the oven for 1 1/4 hours until dry and puffed. Turn off the heat and leave the meringues in for another 10 minutes. Let cool on the baking sheet. Store in an airtight container.

Spring Has Sprung

2010-04-03T05:29:00.000-07:00

It’s April and, while some of the country is still in a deep freeze, here in Middle Georgia, spring has sprung.. Locally grown early spring vegetables are or soon will be available in local farmers’ markets and in the grocery store. Look for radishes, carrots, spinach and spring herbs.
I have always said that we just instinctively crave fresh vegetables this time of year. Our grandmothers dosed their families with spring tonics and dandelion tea every year. Instead of spring tonic, I prefer my spring vegetables in the recipes below. They are some of my favorites and I hope they will become favorites of yours. I think young spring greens and root vegetables are best raw in a salad, but they can also enhance pasta dishes and soups.

Radish Dip

8-ounce package fat-free cream cheese
1 clove garlic
6 radishes
1 tablespoon lemon juice
1 teaspoon dried dill weed
pinch of salt, optional
black pepper to taste

Leave the cream cheese out to bring to room temperature. Peel and mince the garlic clove. Mince the radishes.

Put the cream cheese in a bowl and whip with an electric mixer. Add the garlic, radishes lemon juice, dill, salt, if using, and pepper. Whip again to blend all the ingredients.
Serve with raw vegetables or crackers.

Spinach and Radish Salad

6 cups torn spinach leaves
10 radishes thinly sliced
1 carrot, thinly sliced
1/4 cup diced red onion
Combine the above ingredients in a large bowl and toss with lemon vinaigrette, below.

Lemon Vinaigrette
2 tablespoons lemon juice
2 tablespoons water
1/2 teaspoon grated lemon zest
2 tablespoons measures-like-sugar sweetener
Pinch of salt, optional
1 1/2 teaspoons spicy brown mustard
1 1/2 teaspoons cider vinegar
1/4 teaspoon pepper
3 tablespoons vegetable oil

Combine the lemon juice, water, lemon zest, sweetener, salt, if using, mustard, vinegar and black pepper. Slowly drizzle in the vegetable oil, whisking constantly to incorporate.

Carrot Soup with Coriander and Cumin

1 tablespoon heart healthy soft margarine
1 medium yellow onion-thinly sliced
2 cups low sodium low fat chicken or vegetable stock
2 cloves garlic minced
1 teaspoon ground cumin
1 teaspoon ground coriander
2 teaspoons grated fresh ginger root
1 pound carrots-sliced
1 small sweet potato-sliced
1/4 cup lemon juice
1/2 cup fat-free sour cream
pinch of salt, optional
cayenne pepper to taste

Melt the margarine in a soup pan and add the onion, garlic and ginger. Saute until they are soft. Add the stock and spices, carrots and sweet potato, bring to a gentle boil, reduce the heat to low, cover and simmer until the carrots are very tender. Add the lemon juice. Cool. Puree the soup in small batches. Return the soup to the pot, reheat gently and stir in the sour cream. Season to taste with salt and pepper and garnish with parsley if desired.

Pasta with Asparagus and Spring Greens

I found the following delightful recipe on the Care2 site, http://www.care2.com/greenliving, attributed to Neva Atlas, author of Vegetarian 5-Ingredient Gourmet. I used whole grain pasta and reduced the amount of cheese when I tried it. Of course, you may want to omit the salt.

10-12 ounces small pasta, any shape
1 pound fresh asparagus
2 tablespoons olive oil
2-3 garlic cloves, minced
6-8 ounces spring greens
(arugula, watercress, baby spinach leaves, or a combination)
1/2 cup grated Parmesan cheese
Salt and freshly ground pepper, to taste
Cook the pasta according to package directions. Drain.

Meanwhile, trim the woody stems from the asparagus. Scrape any tough skin with a vegetable peeler. Slender spring asparagus usually need no scraping. Cut the asparagus into 2-inch pieces. Set aside.

Heat the olive oil in a small skillet and add the garlic. Saute over low heat for a minute or two or until golden. Add the asparagus and a small amount of water. Cover and steam until the asparagus are done but still bright green. Add the greens and steam very briefly (less than a minute will do), just until wilted down slightly.

Combine the pasta with the asparagus and greens mixture and cheese in a serving bowl and toss well. Season with salt and pepper and serve immediately.

HOT, OPEN-FACED SANDWICHES

2010-02-12T09:27:00.000-08:00

Friday and Saturday night fare our house often consists of soup and sandwiches. Cold sandwiches are just not what we want in the January chill. I like to serve hot, opened-faced sandwiches this time of year. The great thing about open-faced sandwiches is that I can use only one slice of bread, a boon for diabetics or anyone who is watching carb intake. You can use any whole grain bread, but I like to use my homemade whole wheat bread and slice it thickly:

Whole Wheat Bread

There is no great mystery to making bread. It is really very easy especially if you have a dough hook on your mixer. However, it is hard to give exact recipes for bread because the amount of flour needed varies according to the temperature and humidity. Add enough flour to make a firm, but smooth and elastic dough. This recipe is good for getting people who prefer white bread accustomed to eating whole wheat. Any bread fresh from the oven is wonderful, and the aroma is so inviting.

2 packages dry yeast
1 cup warm water
2 tablespoons brown sugar
1/3 cup nonfat dry milk, dissolved in a scant one cup of warm water
3 tablespoons olive oil
1 1/2 teaspoons or less salt (optional)
3 - 4 cups whole wheat flour
1 1/2 - 2 cups unbleached flour
cooking spray
1 tablespoon egg substitute mixed with 1 tablespoon water

In a mixing bowl, dissolve the yeast in 1 cup of warm water. Stir in the brown sugar and cover with a clean towel. Leave about 10 minutes. The yeast should have caused the mixture to bubble up. Otherwise, the yeast is dead and you will have to begin again. (I have never had this happen, but better safe than sorry.)

Add the milk, oil and the salt, if using. Add 2 cups whole wheat flour and 1 cup unbleached flour to the mixture. Beat well. Switch to a dough hook (or your hands) and add another cup of whole wheat flour and 1/2 cup of unbleached flour. Knead with the dough hook (or with your hands on a lightly floured board) until it becomes smooth and elastic, adding the remaining flour if needed. (The idea here is to keep the ratio of whole wheat to unbleached flour 2 - 1.)

Turn into a large bowl sprayed with cooking spray. Spray the top of the bread with cooking spray and cover with a clean towel. Let rise 1 1/2 to 2 hours or until doubled in size. Shape into 2 loaves and put into loaf pans that have been sprayed with cooking spray. Spray the tops and cover again. Let rise in the pans 30 minutes.

Preheat the oven to 350 degrees and bake the loaves for 35 minutes. Brush with the water mixed with egg substitute and bake another 5 minutes. Repeat for a total of 45 minutes baking time. Let cool in the pans for five minutes and then turn out onto a rack and cool completely. Wrap tightly. I freeze one loaf for later use.

The bread is quite firm and slices beautifully for sandwiches.

Open-faced Portobello Sandwich

2 teaspoons extra-virgin olive oil
1 medium onion, sliced
4 large portobello mushrooms, sliced
1 large red bell pepper, thinly sliced
2 teaspoons sodium-free garlic and herb seasoning
1/2 teaspoon freshly ground pepper
1/4 teaspoon garlic powder
2 ounces grated Swiss cheese
4 slices whole-wheat bread, toasted

Heat the oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, garlic herb seasoning, pepper and garlic powder. Cook, stirring often, until the vegetables are wilted and soft, about 8 minutes.

Remove from the heat and sprinkle the cheese on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.

Divide the mixture into 4 portions. Scoop a portion (being careful to leave the cheese on top) onto each piece of toast and serve immediately.

Open-faced Tuna Melt

3 3-ounce cans low-sodium tuna, drained
1/2 cup chopped celery
1/4 cup chopped onion
1 teaspoon dried basil*
2 tablespoons fat-free sour cream
2 tablespoons low-fat mayonnaise
Cooking spray
2 ounces reduced-fat cheddar cheese, grated
4 slices whole-wheat bread, toasted

Combine the tuna, celery, onion and basil. Stir in the sour cream and mayonnaise, breaking up any large chunks of tuna, if necessary.

Generously spray a heavy skillet with cooking spray and heat to medium high. Divide the tuna into 4 portions. Mound the portions in the skillet and sear on one side. Carefully flip each portion over. Top each portion with 1/4 of the grated cheese. Reduce the heat to low and cover. Let stand 2 minutes or until the cheese melts.

Scoop each portion onto a slice of toast.

*1 tablespoon chopped fresh basil is better if you have it, but in the winter I use dried.

Open-faced Curried Turkey Sandwiches

We have roasted turkey breast a lot. It is a low-cholesterol alternative to chicken or fish. Of course, for two people, one turkey breast is enough for several meals. This recipe is a good use for some of the leftovers.

Butter-flavored cooking spray
3/4 cup chopped bell pepper
3/4 cup chopped onion
1 teaspoon curry powder
14-ounce can (no-salt-added) mushrooms, undrained
1 1/2 tablespoons cornstarch
1/2 cup skim milk
1/2 cup fat-free or low-fat sour cream
2 cups left-over turkey, cut into bite-sized pieces
Thickly-sliced, toasted whole wheat bread

Generously spray a heavy skillet with cooking spray. Heat to medium-low and add the bell pepper and onion. Saute 10 minutes or so until the peppers are cooked and onions and translucent and a bit browned. Add the curry powder and saute a few seconds to develop the flavor. Stir in the mushrooms and their liquid.

Dissolve the cornstarch in the 1/2 cup milk. Stir into the skillet. Heat over medium heat, stirring constantly until thickened. Stir in the sour cream and the turkey. Heat through. Serve over the toasted whole wheat bread.

CHASING AWAY THE POST HOLIDAY BLUES

2010-01-20T03:08:00.000-08:00

I know that many people feel let down after the holidays. Decking the halls is fun; "undecking" them is work. Personally, as much as I enjoy the festivities, I am relieved to have life back to normal. Once I pack away the decorations for next time, I like to give things a good cleaning before putting back my everyday knickknacks. Having things clean and back in order is very satisfying.

January can be sort of a gift to yourself. After all the holiday bustle, I think of it as an unpressured time to do what I want to do. Brisk walks on cold days are invigorating. Long evenings are a good time to pick up hobbies and projects that have sat neglected. (Art projects and bits of needlework keep me entertained when my husband has the TV on ESPN or the golf channel.)

I also like to cook comfort food on cold days, but many of the foods I once cooked do not fit into our diet today. Below are some old favorites that I have adapted to healthier eating:

Spicy Fiesta Casserole

The spicy, creamy sauce makes this yummy. Because I try to control sodium in our diet, I cooked my own beans and poached the chicken breasts. Then I cooked the rice in the poaching liquid from the chicken. If you are not particularly concerned with sodium, you can make this recipe easier by cooking the rice in canned broth and using canned beans and purchased cooked chicken.

2 large, cooked chicken breasts, cubed
2 cups cooked brown rice (preferably cooked in chicken broth)
14.5-ounce can no-salt-added corn, drained
1 1/2 cups cooked black beans, drained
14.5-ounce can no-salt-added diced tomatoes, undrained
1 tablespoon olive oil
1/2 onion, chopped
1/2 bell pepper, chopped
1 1/2 cups skim milk
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1 tablespoon chili powder
1/4 to 1/2 teaspoon cayenne pepper
1 1/2 tablespoon cornstarch
1/2 cup grated Swiss cheese

Preheat the oven to 350 degrees. Spray 3-quart casserole dish with cooking spray. In a large bowl, combine the chicken, rice, corn, black beans and tomatoes with liquid.

Add the olive oil to a sauce pan and heat to medium high. Saute the onion and green pepper in the olive oil. Add 1 1/4 cups of the skim milk and season with the cumin, coriander, garlic powder, oregano, chili powder and cayenne pepper. Dissolve the cornstarch into the remaining 1/4 cup of milk and whisk it into the pan. Cook over medium heat, stirring constantly until thickened. Pour the sauce over the other ingredients in the large bowl. Toss gently to mix.
Pour the mixture into the prepared casserole. Bake 25 minutes. Sprinkle the top of the casserole with the cheese. Bake another 5 minutes or until the casserole is bubbly and the cheese is melted.

White Chili

I made this once just before we were leaving town. I had leftover chili so I decided to take the rest to a friend. She liked it so much that every time I saw her she kept whispering, "Make more white chili!" as a sort of subliminal message. It was something I had just thrown together so the next time I made it, I wrote down what I did. I took her some and was able to give her the recipe and to share it with you.

2 cups dried Great Northern beans
1 1/2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
1/2 green pepper, chopped
1 small hot pepper–such as harabenero*-chopped
1 pound ground turkey
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
4 cups low-fat, low sodium chicken broth
pinch of salt, optional
Cayenne pepper to taste
Grated Swiss cheese, optional

Rinse and pick over the beans. Put them in a large sauce pan and bring them to a boil. Cover the pan and let the beans sit for 1 hour. Drain and rinse them.
Put the olive oil in a Dutch oven or soup pan. Add the onion, garlic, peppers and turkey. Saute over medium heat until the turkey is brown and the onions are translucent. Add the cumin, oregano and chicken stock. Stir in the beans and salt, if using. Cover and simmer 2 hours or until the beans are soft and done.

Serve hot topped with a bit of grated Swiss cheese, if desired.

*You could use jalapenos but use 2. Harabeneros and Scotch Bonnets are small and fiery hot. One little one gives this dish just enough "kick."

Whole Grain Mac’n Cheese

The difficult part of making a healthy macaroni and cheese is controlling the cholesterol and sodium in the cheese. I was very careful and added up the sodium in the pasta, the milk and the cheese. I came up with 768 mg. Since this makes 6 generous servings, I figure 131 mg. per serving, below the 140 mg. per serving guideline for a low sodium diet. Because I reduced the cheese, I decided to zip up the flavor with peppers and onion.

2 cups whole grain rotini or macaroni
12-ounce can fat-free evaporated milk
1/2 cup skim milk, divided
1/4 teaspoon turmeric
1/4 teaspoon paprika
1/2 teaspoon dry mustard
1/2 teaspoon black pepper
1 tablespoon plus 1 teaspoon cornstarch
1 ounce grated 2% sharp cheddar (about 1/3 cup)
1/2 cup chopped onion
1/2 cup chopped bell pepper
1 ounce grated 2% medium cheddar (about 1/3 cup)

Cook the rotini or macaroni according to package directions. It will absorb liquid from the sauce so make sure to only cook it al dente. Drain.

Add the evaporated milk and 1/4 cup of the skim milk to a sauce pan. Season with the tumeric, paprika, dry mustard and black pepper. Dissolve the cornstarch in the remaining 1/4 cup milk and whisk into the milk in the pan. Cook over medium heat, stirring constantly until thickened. While it is hot, stir in the sharp cheddar stirring until it has melted into the sauce. Stir in the onion and pepper.

Spray a 2-quart baking dish with cooking spray. Preheat the oven to 350 degrees. Bake 20 minutes and sprinkle on the remaining cheddar. Bake another 5 minutes or until the cheese is melted.

Sugar-Free Gelatin

2010-01-15T04:44:00.000-08:00

When my husband was diagnosed with type 2 diabetes, I started buying sugar-free gelatin or making gelatin dishes with unflavored gelatin and artificial sweetener. In my opinion, sugar-free gelatin by itself is like eating nothing. I add low-fat dairy products and fruit to mine. I know the additions up the calorie and carb count, but they also add calcium and vitamins–and flavor interest. Some of the recipes contain yogurt which is very good for people who are taking medications such as antibiotics that may affect the intestinal lining. When added to a flavored gelatin, it is disguised enough that I can get my husband to eat it. (Be sure to use yogurt with active culture.)

Shimmering gelatin salads and desserts are a bit of a throw back to the fifties; however, I have found the sugar-free versions great for adding a bit of interest sweetnes to a healthy meal. The recipes below will satisfy your sweet tooth without adding a lot of refined sugar to your diet. (If you are making these for a holiday buffet, you may want to double the recipes.)

Lemon Buttermilk Salad
(This sounds weird, but it is very good. My husband loved it.)

1 8-ounce can crushed pineapple (no sugar added), undrained
4 tablespoons water
.3 ounce package sugar-free lemon gelatin
1 cup buttermilk (the lowest sodium you can find)
1/4 cup chopped celery
1/4 cup pecan pieces

Put the pineapple and water in a small sauce pan and bring to a boil. Add the gelatin and stir until dissolved. Put the mixture into a medium-sized bowl and stir in the buttermilk. Chill until thickened but not firm. Stir in the celery and pecan pieces.

I like to use silicone muffin pans as a mold to make this into individual servings, or you can put it into a small casserole dish and cut into squares. Chill thoroughly until firm.

Strawberry Salad

Cooking Spray
.3- ounce package sugar-free gelatin
(Strawberry or mixed fruit)
3/4 cup boiling water
1/2 cup cold water
1 cup sliced strawberries
1/2 cup low-fat cottage cheese
Topping (optional)
1 cup sugar-free whipped topping
1/2 cup mayonnaise

Lightly spray a 8 x 8-inch glass casserole.

Dissolve the gelatin in the boiling water and stir 5 minutes or until the gelatin is completely dissolved. Add the cold water. Chill until thickened but not set. Stir in the strawberries and cottage cheese. Pour into the prepared dish. Chill until thoroughly set, about an hour.

Mix the whipped topping and mayonnaise and spread on top. Chill another 30 minutes. Cut into 9 squares.

Orange Cloud

11-ounce can mandarin oranges
(No-sugar-added)
.3-ounce package sugar-free orange gelatin
3/4 cup boiling water
1 cup yogurt

Drain the oranges reserving the juice. Dissolve the gelatine in the boiling water, stirring for 5 minutes until throughly dissolved. Add the reserved juice to the gelatin. Stir in the yogurt. Chill until thickened but not set. Stir in the oranges. Chill an hour or so or until firm. Spoon into serving dishes. (I use little ramekins.)

Mock Cheese Cake

Cooking spray
1 envelope unflavored gelatin
1/2 cup boiling water
1/2 cup lemon juice
1 cup non-fat plain yogurt
1 teaspoon grated lemon zest
1/2 teaspoon vanilla
1 cup sugar-free vanilla wafer crumbs
Sugar-Free whipped topping

Spray a small casserole dish or glass loaf pan with cooking spray.

Dissolve the gelatin in the boiling water. Add the lemon juice, yogurt, lemon zest and vanilla. Pour into the prepared dish. Sprinkle with the cookie crumbs. Chill until firm, about 2 hours.
Serve with sugar-free whipped topping.

Cherries in the Snow

Years ago I found this easy and elegant dessert on epicurious.com. It is a take off on the Asian dessert, almond curd. (Almond curd is actually made with almond milk and agar-agar.) I have revised the recipe to make it sugar free. Enjoy.

2 1/4 teaspoons unflavored gelatin
1/2 cup cold water
1 cup skim milk
1/3 cup measures-like-sugar sweetener
1/4 teaspoon almond extract

Spray a 8 x 8" square glass baking dish with cooking spray. In a large heat-proof bowl, sprinkle the gelatin over the cold water. In a sauce pan over medium heat, combine the milk and sweetener and bring to a boil. Whisk until the sweetener is melted. Whisk the milk into the gelatin mixture and add the almond extract. Continue whisking about five minutes until very frothy.

Pour the mixture into the prepared baking dish and freeze for 15 minutes to set the foam. Then refrigerate for an hour and a half or until firm. Cut into 1" squares and place, foam side up, on a serving plate. Spoon a bit of the cherries in wine sauce (below) over each square.

Cherries in Wine

1/3 cup tart canned cherries (no-sugar-added)
1/2 cup juice from the cherries
1/2 cup dry red wine
4 tablespoons plus 2 teaspoons measures-like-sugar sweetener
1/4 teaspoon almond extract
2 drops red food coloring

Sprinkle the cherries with 2 teaspoons sweetener and set aside. Combine the cherry juice, red wine and sweetener in a sauce pan. Simmer about 20 minutes, uncovered, until the mixture is reduced to 1/3 cup. Add the almond extract, food coloring and cherries. Stir to mix. Chill in the refrigerator.

SOUPS FOR COLD DAYS

2010-01-10T07:16:00.000-08:00

When the weather turns cool, I really crave warm, soul-satisfying foods. It’s a dangerous time for my diet. A great trick is to eat a bowl of filling but low-fat, low-calorie soup along with a meal. A warm, well-seasoned soup satisfies my need for comfort food without blowing my diet.
Of course, that is the theory behind the famous "cabbage soup diet " which I definitely do not recommend. First of all, it calls for a cabbage soup that is far too salty. It also calls for eating the soup, which is very low in calories, all day long with a lopsided series of foods. The diet is not at all healthy because it contains too few nutrients. I know a lot of people who have actually become weak and dizzy from that diet. I confess that my husband and I were two of those people! We tried it many years ago.

Unfortunately, there are no quick fixes. We have discovered that the only way to lose weight and keep it off is to change our lifestyle and food choices, permanently. I suggest any of the following nutritious soups to go along with a sandwich or salad for lunch. They are also great as a first course before dinner. After a soup course, you will probably eat a lot less. I should note that the cabbage soup below is a healthy version containing beans for protein and is intended to go with a well-rounded diet. Common sense is important in weight loss and maintenance.

Cabbage Soup

1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped green pepper
3 cups low-fat, low-sodium chicken broth
1 can no-salt-added diced tomatoes
1 cup cooked Great Northern beans, rinsed and drained
(1/2 cup dried will yield about 1 cup cooked)
3 cups shredded cabbage
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper (optional)
1 teaspoon Mrs. Dash® tomato, basil and garlic seasoning
Apple cider vinegar
In a large soup kettle, saute the onion and green pepper in the olive oil. Add the remaining ingredients, except the vinegar, and simmer until the cabbage is just done. Serve steaming hot and add a splash of apple cider vinegar to each bowl.

Butternut Squash Soup

1 large or two small butternut squash
Cooking spray - butter flavored
1 medium onion-thinly sliced
2 cups low-fat, low sodium chicken or vegetable stock
2 cloves garlic minced
1 teaspoon ground cumin
1 teaspoon ground coriander
2 teaspoons grated fresh ginger root
1 medium-sized sweet potato-sliced
2 tablespoons lemon juice
1/4 cup fat-free sour cream
cayenne pepper to taste
pinch of salt, optional

Preheat the oven to 350 degrees. Cut the squash in half and remove the seeds. Put the squash cut-side-down on a cookie sheet or in a baking dish. Bake until it is soft–40-45 minutes. Cool.
Meanwhile, spray a sauce pan with cooking spray and saute the onions over medium-low heat until they are soft and translucent. Add the stock, garlic, cumin, coriander, ginger root and sweet potato. Bring to a boil and simmer until the potato is very tender.

Scoop the meat from the butternut squash and add it to the soup. Add the lemon juice. Stir to mix. Let it cool and then, using a blender, puree the soup in small batches. Return it to the pot, reheat gently and stir in the sour cream. Season to taste with salt, if using, and cayenne pepper. Serve hot.

Tomato Soup

1 14.5-ounce can no-salt-added diced tomatoes
1 cup low sodium, low fat beef stock
1/4 cup shredded fresh basil leaves*
(Or 1 tablespoon dried basil)
1/4 teaspoon garlic powder
Pinch of salt, optional
1/4 teaspoon cracked black pepper
1 large fresh tomato, chopped
1/2 cup fat-free sour cream
Extra fat-free sour cream
Extra basil leaves

In a large sauce pan, combine the diced tomatoes, beef stock, basil leaves, garlic powder, salt, if using, and pepper. Bring to a low boil, cover and simmer 20 minutes.
Cool and then puree in a blender. Return to the sauce pan and stir in the chopped fresh tomato and sour cream. Heat through.

Serve hot, garnished with a dollop of sour cream and a basil leaf, if desired
*This soup is better if you can find fresh basil, but dried will do. The basil in our garden is just about finished for the year.

Mushroom Soup

1/4 ounce dried mushrooms
1/2 cup boiling water
Cooking spray (preferably butter-flavored)
8 ounces mushrooms, thinly sliced
1 cup low-fat, low-sodium chicken stock
1/4 cup chopped celery
2 tablespoons chopped onion
1/4 teaspoon paprika
1/4 teaspoon nutmeg
3 tablespoons cornstarch
1 cup fat-free evaporated milk, approximately
Pinch of salt, optional
Black Pepper to taste

Soak the dried mushrooms in the boiling water for about 30 minutes.

Spray a heavy skillet with cooking spray. Add the sliced mushrooms and gently sautee over medium low until cooked. Drain and chop the dried mushrooms reserving the broth.
In a large sauce pan, combine the mushroom broth, chopped dried mushrooms, chicken stock, celery, onion, paprika and nutmeg. Bring to a boil, reduce the heat and simmer until the vegetables are tender. Add the sauteed mushrooms. Mix the cornstarch with a small amount of water. Add the cornstarch to the soup. Gently bring to a low boil stirring constantly until thickened. Cook another minute or two. It will be quite thick at this point.

Stir in the evaporated milk–enough to thin the soup to the desired consistency. Heat through.

FORBIDDEN FOODS - NOT!

2010-01-06T05:26:00.000-08:00

Since my husband was put on a low cholesterol diet, I think of certain foods as on the "forbidden" list, particularly shellfish and red meat. In reality, I do serve them on occasion. The key word here is "moderation." It is important to limit these foods to 3 servings per week or less. Since we are only 2 people, I usually have leftovers. I serve them for lunch but am careful to count lunch as another serving. I buy only the leanest cuts of meat with little or no marbling and trim them of all visible fat.

One would wonder why we tend to gravitate toward foods that are not good for us. My theory is that it is because our ancestors were hunter-gatherers. In the few hunter-gatherer societies that exist today, most of the diet is composed of the vegetables, fruits and gains that are gathered. Red meat is a real treat; therefore, when it is available, they eat a lot of it. Since they have to chase down, kill and butcher the meat they eat, they expend a lot of calories anyway. We have the same predisposition to eat fat-laden foods, but we can just go to the drive-through and ask for a double cheeseburger with large fries. We need to take a tip from our ancestors and think of certain foods as occasional treats.

Pork Chops with Onion Gravy

Pork has had the reputation of being high in fat; many cuts are. However, the pork industry has put forth a real effort to create a leaner product and they have. The downside is that the lack of fat in lean pork chops tends to make them dry and tough. That is why this recipe calls for pounding and simmering. The end result is quite tender but low in fat.

4 boneless pork chops
Cooking spray
1 cup low-sodium, low-fat chicken or turkey stock
1 bay leaf
1 onion, sliced
1/4 teaspoon black pepper
pinch of salt, optional
1 1/2 tablespoons cornstarch
1/4 cup water

Cut any visible fat from the chops and pound them with a meat mallet to tenderize. Spray a heavy skillet with cooking spray and brown the chops over medium heat. Add the chicken stock, bay leaf, onion, black pepper and salt, if using.

Cover, reduce the heat to medium-low and simmer 20-25 minutes or until the pork chops are tender. Remove the pork chops to a warm platter. Remove the bay leaf and discard. Dissolve the cornstarch in the 1/4 cup water until smooth. Whisk the cornstarch mixture into the liquid in the pan. Cook over medium heat, stirring constantly until the gravy is thickened.

Serve the gravy with the pork chops and brown rice or small boiled potatoes.

Grilled Sirloin Steak with Mushrooms

I once swore by round steak as a low fat, inexpensive cut, but I used meat tenderizer in the marinade. Unfortunately, meat tenderizer is very high in sodium. Since we now eat a low sodium diet, I have tried various marinades with lean cuts of beef, omitting the tenderizer. I have had really bad luck with some cuts that always seem to come out tough no matter how long I marinate them. In my experience, top sirloin is the best compromise. It is relatively low in fat yet it always seems to be tender, especially after marinating.

1/4 cup Merlot or other dry red wine
1/4 cup balsamic vinegar
1/2 teaspoon dried thyme
1 bay leaf, crumbled
1/4 cup finely chopped onion
2 tablespoons olive oil
3/4 pound boneless top sirloin steak
Butter-flavored cooking spray
1 pound button or baby portobello mushrooms
Salt-free lemon pepper

Mix the wine, balsamic vinegar, thyme, bay leaf, onion and olive oil in a shallow dish. Add the steak, cover and marinate in the refrigerator for 2 hours or more, turning occasionally.

Heat the grill or preheat the boiler.

While the broiler or grill is heating, prepare the mushrooms. I have found that mushrooms cook just as well without using butter; you just have to cook them more slowly. Spray a small skillet with the cooking spray, add the mushrooms and heat to medium high. Brown the mushrooms gently on both sides. Sprinkle them with lemon pepper and cover. Reduce the heat to low and let them cook, stirring occasionally until they are tender and done.

Remove the steak from the marinade. Grill or broil 7-10 minutes per side or to desired doneness, basting occasionally with the marinade. Let the steak stand 5 minutes before serving with the mushrooms.

Shrimp Etouffee

Shrimp has received a bad rap because of its cholesterol content. On the other had, it is very low in calories and fat and high in protein and omega 3 fatty acids which increase the "good cholesterol" in your blood stream. The recipe below combines the shrimp with lots of vegetables and is served over brown rice. Normally, I avoid making a roux because I like to limit fat and white flour; however, this recipe contains only a little and it is important to the Cajun flavor of this dish.

2 1/2 tablespoons canola oil
3 tablespoons flour
1 cup chopped onion
1/2 cup chopped bell pepper
1/2 cup chopped celery
1 1/2 cups low-sodium, low fat chicken stock
1 large tomato, chopped
2 teaspoons garlic powder
1 bay leaf
pinch of cayenne pepper (or to taste)
1 tablespoon salt-free Cajun seasoning
1 pound cooked shrimp, without tails
Cooked brown rice
Chopped fresh parsley, optional

Add the canola oil to a medium sauce pan. Heat until just below the smoking point and add the flour. Cook, stirring constantly to make the roux–you want to cook until the flour turns brown but is NOT burnt. Immediately add the onions to stop the cooking. Stir in the bell pepper and celery. Cook briefly, stirring constantly. Add the stock, tomato, garlic powder, bay leaf, cayenne pepper and Cajun seasoning. Simmer about 20 minutes, stirring occasionally to keep it from sticking. Stir in the shrimp and heat through.

Serve over the brown rice and garnish with a bit of parsley, if desired. (I like my Cajun dishes really spicy so I sprinkle my plate with more cayenne pepper!)

HEALTHY COOKIES

2009-12-16T07:21:00.000-08:00

We all like to make cookies around the holidays. In the past, I spent days before Christmas cutting out gingerbread men, Christmas trees and Santas. I carefully iced them with various-colored frostings made of powdered sugar. Since my husband is now a diabetic, I can no longer make those sugary confections.

In concocting the cookies below, I used some sugar, but tried to balance it, making a reduced sugar cookie. In deciding how to sweeten them, I allowed for the other ingredients. For instance, I used all sweetener in the oatmeal chocolate chip cookies because there is sugar in the semi-sweet chocolate chips. In the lemon rosemary cookies, I did the same because they are dusted with powdered sugar. In the other two recipes, I used a combination of sweetener and brown sugar. I also reduced the fat and used canola oil and/or soft margarine rather than butter.

My husband was very happy with the results. If you are a diabetic, remember that these are not carb-free and do not to eat too many at one time.

Peanut Butter Cookies

1 1/4 cups whole wheat flour
1 teaspoon baking powder
(Or 2 teaspoons sodium and potassium-free baking powder)
1 cup peanut butter
(Use a brand with no added sugar)
1/2 cup canola oil
1/4 cup egg substitute
1/2 cup measures-like-sugar sweetener
1/2 cup brown sugar

Preheat the oven to 350 degrees. Spray a cookie sheet with cooking spray.
Whisk together the whole wheat flour and baking powder. Set aside.

In another bowl beat together the peanut butter, oil, egg substitute, sweetener and brown sugar. Slowly stir in the flour mixture.

Roll into small balls and place them on the cookie sheet. Using a fork, press down each cookie, first one way and then another to make a crisscross design. Bake 10-15 minutes.

Lemon Rosemary Thumb Prints

I broke my own rule and used all white flour to make these. I felt that whole wheat would overpower the other flavors that need to come through.

Cooking spray
1/4 cup canola oil
1/4 cup heart healthy soft margarine
1/3 cup egg substitute
3/4 cup measures-like-sugar sweetener
1 teaspoon vanilla
2 1/4 cups all-purpose flour
2 teaspoons snipped rosemary
4 teaspoons grated lemon zest
1 teaspoon baking powder
(Or two teaspoons sodium and potassium-free baking powder.)
1/2 cup sugar-free apricot jam
1 tablespoon lemon juice
Powdered sugar

Preheat the oven to 400 degrees. Spray a cookie sheet with cooking spray.

In a mixing bowl beat the oil, margarine, egg substitute and sweetener and vanilla with an electric mixer on medium speed for 1 minute. Whisk together the flour, rosemary, 2 teaspoons of the lemon zest and baking powder. Add 1/2 to the liquid and beat until combined, scraping down the sides of the bowl. Stir in the remaining flour mixture.

Mix together the remaining 2 teaspoons of lemon zest, the lemon juice and the apricot jam.
Shape the dough into 1 1/2-inch balls. Place 2 inches apart on the prepared cookie sheet. Flatten slightly with your hand. Then, using your thumb, make an indentation in each cookie. Fill the indentations with the apricot mixture. Bake 8-10 minutes or until bottoms are lightly browned.

Cool 1 minute. Transfer to wire rack; cool.

Dust with powdered sugar.

Oatmeal Chocolate Chip Cookies

1 cup whole wheat flour
3/4 cup old-fashioned oats
1 teaspoon baking soda
(Or 2 teaspoons sodium and potassium-free baking soda)
1 teaspoon cinnamon
1/4 cup canola oil
1/3 cup egg substitute.
2 tablespoons buttermilk
3/4 cup measures-like-sugar sweetener
1 teaspoon vanilla
1/2 cup semi-sweet chocolate chips

Preheat the oven to 350 degrees. Spray a cookie sheet with cooking spray.
Whisk together the flour, oats, baking soda, baking powder and cinnamon. Set aside.
Mix the canola oil, egg substitute, buttermilk, sweetener and vanilla. Stir in the flour/oatmeal mixture. Mix thoroughly and then stir in the chocolate chips.

Drop by rounded teaspoons onto the prepared cookie sheet. Flatten slightly with your hands.

Bake 10-12 minutes. Let them cool 2 minutes and remove them to a wire rack to cool thoroughly.

Cinnamon Drops
These get a nutritional boost with wheat germ!

1 1/8 cups whole wheat flour
1 teaspoon baking powder
(Or 2 teaspoons sodium and potassium-free baking powder)
1/4 cup wheat germ
1 teaspoons cinnamon
1/3 cup measures-like-sugar sweetener
1/3 cup brown sugar
1/4 cup vegetable oil
1/4 cup skim milk
1/4 cup egg substitute
1/2 teaspoon vanilla

Preheat the oven to 350 degrees. Spray a cookie sheet with cooking spray.

Whisk together the whole wheat flour, baking powder, wheat germ and cinnamon. Set aside.
Put the sweetener and brown sugar in a large bowl and slowly mix in the oil. Add the milk, egg substitute and vanilla. Mix well. Stir in the flour mixture.

Drop by teaspoons full onto the prepared cookie sheet. Bake 10-12 minutes or until browned around the edges.

HEALTHY HOLIDAYS!

2009-12-04T04:24:00.000-08:00

This holiday season, remember that health is the most important blessing of all. I want to serve a festive meals that will not ruin our diet. It will be possible if I stick with healthy ingredients and watch out for fat and refined starches. Although family menus at this time of year seem to be "set in stone," I will have to strike out in a new direction. Often, when I introduce new recipes to the menu, they are met with skepticism. Some of those "new" dishes are now old favorites.

The menu below is quite good, satisfying and very healthy. We are watching our cholesterol so I will opt for a turkey breast rather than a whole turkey with dark meat. To be more traditional, you could substitute cornbread dressing made with stone ground cornbread and low-fat, low sodium stock.

Turkey Breast
Since turkey breast contains very little fat, I like to cover it with an aluminum foil tent to keep it from drying out. (Some people recommend brining to accomplish that, but brining adds a lot of salt. You could also baste it with an oil and white wine mixture, but that adds extra fat.)

6-8 pound turkey breast
1 teaspoon sage
bit of salt, optional
1/2 stalk of celery, thinly sliced
1/4 onion, thinly sliced

Preheat the oven to 350 degrees. Remove the turkey breast from the package and wipe it with a damp paper towel. Rub sage and salt, if using, into the skin and cavity. Make little slits in the skin of the turkey and insert slivers of celery and onion.
Place the breast in a roasting pan and add the remaining celery and onion to the cavity. Cover loosely with an aluminum foil tent. Roast until the bird reaches an internal temperature of 155 degrees. Remove the foil and continuing roasting until the bird reaches an internal temperature of 165 degrees and is nicely browned. (Allow approximately 25 minutes per pound total cooking time.)

Remove from the oven and let stand 20 minutes before carving.

Apple-Pecan Brown Rice Dressing

2 teaspoons soft, heart-healthy margarine2 medium red apples, cored and cubed 1 small onion, chopped 1/2 cup sliced celery 1 teaspoon rubbed sage 1/4 teaspoon dried thyme leaves
1/4 teaspoon ground black pepper
2 cups cooked brown rice
(preferably cooked in low fat, low sodium chicken or turkey stock)
3/4 cup pecan pieces
1/4 cup chicken or turkey stock

Melt the margarine in a large skillet and cook apple, onion and celery. Cook until the vegetables are tender crisp. Add the sage, thyme and pepper and cook another minute or two. Stir the rice, pecans and stock. Pour into a casserole dish. This is best if made the day before, covered and refrigerated to let the flavors meld. To serve, bake (covered) 20 minutes at 400 degrees or until heated through.

Lemon Asparagus

1 1/2 pounds fresh asparagus
4 tablespoons extra virgin olive oil, divided
Pinch of salt, optional
Freshly ground black pepper
1 teaspoon spicy brown mustard
Juice of one lemon (about 1/4 cup)
1 teaspoon grated lemon zest

Preheat the oven to 400 degrees.

Wash the asparagus. Holding one end of each asparagus in each hand, snap off the woody end at the point it will break easily. Put the asparagus in a bowl and toss with 2 tablespoons of the olive oil. Season with salt, if using, and pepper.

Spread the asparagus in a single layer on a baking sheet. Roast until just crispy done–about 10 minutes.

Meanwhile whisk together the mustard, lemon juice, lemon zest, a pinch of salt, if using, and freshly ground black pepper. Slowly drizzle in the remaining 2 tablespoons of olive oil whisking constantly.

To serve, put the asparagus on a serving platter and drizzle with the lemon juice dressing. (These may be served warm or cold.)

Cherry Mold

My husband is on Coumadin and cannot have cranberries so I came up with the following congealed salad. It’s tart and red and fruity so it makes a good relish with the turkey.

15 ounce can unsweetened pitted tart cherries
8-ounce can unsweetened crushed pineapple
2 .3-ounce packages sugar-free cherry or black cherry gelatin
1 12-ounce can diet cola

Drain the cherries, reserving the juice. Chop the cherries. Do not drain the pineapple. Put the crushed pineapple and its juice plus 1/2 cup of the reserved cherry juice in a saucepan and bring to a boil. Stir in the gelatin until it is dissolved. Stir in the diet cola. Chill until thickened but not firm. Stir in the chopped cherries and pour into individual molds. (I use silicone muffin pans.) Chill until firm before unmolding.

Pumpkin Bread

1 15-ounce can pumpkin
3/4 cup measures-like sugar sweetener
1/4 cup canola oil
1/2 cup egg substitute
2 cups whole wheat flour
2 teaspoons baking powder
(Or 4 teaspoons sodium and potassium-free baking powder)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon allspice
pinch of salt, optional

Preheat the oven to 350 degrees. Spray a loaf pan with cooking spray and line with waxed paper.
With an electric mixture beat together the pumpkin, sweetener, oil and egg substitute. In a separate bowl whisk together the whole wheat flour, baking powder, spices and a pinch of salt, if using. Stir the dry ingredients into the pumpkin mixture. Do not over mix. It will be dry in places.

Pack the batter into the prepared pan, spreading evenly. Bake 50 minutes to 1 hour or until a toothpick inserted into the middle comes out clean. Cool 15 minutes and remove from the pan. Serve with orange "butter."

Orange Butter

1/4 cup soft heart-healthy margarine
1/4 cup sugar-free orange marmalade

Combine the margarine and marmalade and beat until fluffy.

SAVORY STUFFING--THE ULTIMATE COMFORT FOOD

2009-11-15T01:24:00.000-08:00

If you follow my blog, you know that I advocate healthy eating without sacrificing taste. I like to cook, I like to eat, and I like my food to be flavorful and satisfying. In the words of Ralph Waldo Emerson, "Let the stoics say what they please, we do not eat for the good of living, but because the meat is savory and the appetite is keen."

Dressings and stuffings are my favorite comfort food. Most of the ingredients that make these "savory" are good for you: Onions, celery, peppers, herbs and spices. For the bread in my stuffings, I always focus on whole grains and avoid refined foods such as stuffing or cornbread mixes.

Chicken Breasts with Cornbread Dressing

Cooking spray
5 cups crumbled cornbread*
1 cup soft whole wheat breadcrumbs
1 medium onion, chopped
2 stalks of celery, chopped
1 teaspoon dried thyme
2 teaspoons rubbed sage
1/2 teaspoon black pepper
1 1/2 to 2 cups chicken or turkey stock
(Low fat, low sodium, preferably homemade)
4 boneless, skinless chicken breasts
extra black pepper

Preheat the oven to 375 degrees. Spray a 3-quart casserole with cooking spray.
Combine the cornbread, wholewheat bread crumbs, onion, celery, thyme, sage and black pepper in a large bowl. Toss to mix. Stir in enough stock to make a moist mixture. Press into the prepared casserole dish.

Pound the chicken breasts with a meat mallet just to flatten a bit and tenderize. Season with black pepper. Put the breasts on top of the dressing and cover with foil. Bake 1 hour to 1 hour and 15 minutes or until the chicken breasts are done and opaque. Increase the heat to 425 degrees. Bake an additional 10 minutes to brown off the chicken.

*I recommend making your own cornbread with stone-ground cornmeal. Stone-ground cornmeal retains some of the hull and germ and is more nutritious. Mixes do not and they contain a lot of sodium. I also use egg substitute rather than whole eggs to make mine.

Ground Turkey and Bread Stuffing Casserole

(The only drawback to this recipe is that it is so good, I cannot stop eating it!)

1 tablespoon canola oil
1 onion, chopped
2 stalks of celery, chopped
2 Granny Smith apples, core and dice
1 teaspoon dried thyme
1 teaspoon dried sage
2 teaspoon dried parsley
2 1/2 cups coarse wholewheat bread crumbs
1/2 cup toasted pecans
1/2 - 1 cup low-sodium, low-fat turkey or chicken broth
cooking spray
1 pound ground turkey

In a large, heavy skillet saute the onion and celery in the oil, cooking until the onions are translucent. Add the apples, thyme, sage and parsley. Cook until the apples are a bit softened.
Add the bread crumbs and pecans to a large bowl. Add the apple mixture. Stir in enough stock to moisten. Set aside.

Preheat the oven to 350 degrees. Spray a 2-quart casserole dish with cooking spray. Meanwhile, brown the turkey in a large skillet. Add the cooked turkey to the prepared casserole and spread the stuffing on top. Cover with foil and bake 35 minutes. Remove the foil and bake another 10 minutes or until the stuffing is browned.

Creamy Gravy

I like gravy on my dressing so I make the following low-fat gravy to go with both recipes above.

1 1/2 cups low-fat, low-sodium chicken or turkey stock
Pinch of sage
Pinch of onion powder
Several grinds of fresh black pepper
2 tablespoons cornstarch
1/2 cup fat-free sour cream

Put the stock, sage, onion powder and black pepper in a small sauce pan. Dissolve the cornstarch in 1/4 cup of water and whisk into the stock. Cook over medium heat, stirring constantly, until it comes to a low boil and thickens. Boil a minute or two and stir in the sour cream.

Stuffed Peppers

Sauce:
1 10.75-ounce can tomato puree*
3/4 cup low-sodium, low fat chicken or turkey stock
1/2 teaspoon allspice
1/2 teaspoon garlic powder
1 tablespoon olive oil

Peppers:
4 large or 6 medium bell peppers
1 pound ground turkey
1/4 cup finely chopped onion
1 teaspoon Mrs. Dash® garlic and herb seasoning
1/2 teaspoon black pepper
1/2 cup old-fashioned oats
1/3 cup egg substitute
1 ounce grated Swiss cheese, optional

Preheat the oven to 350 degrees.

Make the sauce by adding all the ingredients to a sauce pan and simmering on low for 10 minutes. Cool slightly.

Cut the tops off the peppers and save. Clean out the seeds and put the peppers in a deep casserole dish with a top. (If they will not sit flat, trim the bottoms.) Chop enough of the meat from the pepper tops to make 1/4 cup. Add them along with the turkey, onion, Mrs. Dash®, pepper, oats and egg substitute in a large bowl. Mix throughly. Stir in 1/3 cup of the sauce and mix again. Fill the peppers with the meat mixture and pour the remaining sauce over them. Cover.

Bake 1 hour to 1 hour and 15 minutes, basting occasionally with the sauce. If desired, top with grated Swiss cheese during the last 15 minutes of baking time.

*No-salted added tomato puree is available

Some Great Uses for Ground Turkey

2009-10-23T02:50:00.000-07:00

I try to substitute ground turkey for ground beef whenever I can. Turkey is lower in fat and cholesterol. In the flavorful recipes below, you will notice very little difference.
I should note that the chili recipe calls for dried pinto beans cooked in advance. You could substitute canned, but I use the dried because they are more economical and they are not full of added sodium. For the meatloaf and stroganoff, I also recommend using homemade stock with no salt (or very little salt) added and the fat skimmed off. If you are not concerned about sodium, canned stock will work just fine. I understand that "from scratch" cooking takes more time, but it is the only way I know to control what you are eating. Read the label on canned foods and prepare yourself for a shock.

Turkey Meatloaf

1 pound lean ground turkey
1/2 cup old-fashioned oats
1/2 cup finely chopped onion
1/4 cup finely chopped bell pepper
1/4 cup fine chopped celery
1/2 teaspoon garlic powder
1/3 cup egg substitute
1/2 cup low-sodium, low-fat chicken or turkey stock
1/2 teaspoon pepper
2 teaspoons Worcestershire sauce
1/3 cup ketchup*
1 teaspoon dry mustard
1 tablespoon sugar-free syrup

Preheat the oven to 375 degrees. Spray a loaf pan with cooking spray. In a large bowl, thoroughly mix the turkey, oatmeal, onion, bell pepper, celery, garlic powder, egg substitute, stock, pepper and Worcestershire sauce. Pack the meat loaf into the prepared loaf pan. Bake for 45 minutes. Mix the ketchup, mustard and syrup in a small bowl. Pour the mixture over the top of the meatloaf. Bake for another 15-25 minutes or until the internal temperature reaches 170 degrees. Let stand twenty minutes before slicing.

*If you are on a low-sodium diet, you can make your own salt-free, sugar free ketchup:

Homemade Ketchup
10.75-ounce can no-salt added tomato puree
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1/2 teaspoon dry mustard
1/4 teaspoon allspice
1 tablespoon (measures-like-sugar) sugar substitute
Mix all the ingredients in a small sauce pan and bring to a low boil. Simmer for 10 minutes. Put in an airtight container and store in the refrigerator.

Turkey Stroganoff

Cooking spray
1/2 pound mushrooms, sliced
1 tablespoon heart healthy margarine
1/2 cup chopped onion
1 pound ground turkey
1 cup low-fat, low-sodium chicken or turkey stock
1/2 teaspoon paprika
1/2 teaspoon dried dill
1 tablespoon tomato paste
pinch of salt, optional
fresh ground black pepper
1 cup fat-free or reduced-fat sour cream
8 ounces whole-grain noodles, cooked according to package directions

Spray a skillet with cooking spray and gently saute the mushrooms until cooked. Set aside. While the mushrooms are cooking, melt the margarine in a large skillet. Add the onion and turkey and cook until done through. Add the chicken or turkey stock, paprika, dill, tomato paste, salt, if using, and black pepper. Simmer over low heat for 15 minutes. Stir in the mushrooms and sour cream and heat through. Serve over the hot noodles.

Turkey Chili with Cornbread Griddle Cakes
(This makes a lot of chili; freeze leftovers to have on a busy day.)

1 pound dried pinto beans
2 tablespoons olive oil
1 small green pepper, chopped
1 jalapeno pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 pound ground turkey
1 28-ounce can no-salt-added crushed tomatoes
4 tablespoons chili powder
2 teaspoons dried oregano
1 teaspoons dried basil
2 teaspoons dried parsley
2 teaspoons cumin
2 teaspoons garlic powder
Pinch of salt, optional
1 teaspoon black pepper

Sort through the beans and pick out any rocks. Put the beans in a colander and rinse under a strong stream of water stirring with your hand to make sure they are thoroughly clean. Put the beans in a large pan and cover with water to 3 inches above the beans. Cover, bring to a low boil and simmer 15 minutes. Let them sit for 1 hour with the lid on. Drain the beans, and add clean water to 1 inch above the beans. Bring the beans to a boil and simmer 3-4 hours or until the beans are soft and done. (Check occasionally to make sure there is plenty of water.)

Add the olive oil to a heavy Dutch oven and begin sauteing the peppers, onion and garlic. When they are translucent, add the ground turkey and cook until browned and done. Add the beans and remaining ingredients to the pan. Bring to slow boil. Simmer over low heat for 1/2 an hour, stirring occasionally. Serve with cornbread griddle cakes.

Cornbread Griddle Cakes
My husband likes cornbread with his chili. I once made fried cornbread, his favorite. Since I no longer serve fried foods, I modified the recipe to make griddle cakes.

1 cup stone ground corn meal
1 teaspoon baking powder
(Or 2 teaspoons sodium and potassium free baking powder)
Pinch of salt, optional
3/4 cup plus 1 tablespoon buttermilk
2 tablespoons vegetable oil
1/4 cup egg substitute
Cooking spray

Whisk together the corn meal, baking powder and salt, if using, in a large bowl. Mix in the buttermilk, vegetable oil and egg substitute to make a thick batter.

Spray a griddle with cooking spray and heat to medium. Pour the batter onto the griddle about 1/3 a cup at a time. When bubbles form and the bottom is brown flip and cook until the other side is brown and the batter is cooked through.

If at First You Don't Succeed

2009-09-29T01:28:00.000-07:00

One of my best friends commented that I "don’t have any trouble coming up with new recipes." Not true! Adapting old recipes to healthier cooking methods sometimes works and sometimes does not. I remind my husband that everything I cook these days is an experiment and watch anxiously as he takes his first bite of a new dish. I have more than my share of failures. However, it is a shame to let a good idea go to waste so-- try, try again. Below are some memorable messes and their fixes:

Chicken Cordon Bleu is one of our favorites but the classic version is stuffed with ham (too salty for our diet) and cheese and then fried. It is usually topped with a cream sauce. My mission was to make oven-fried stuffed chicken breasts without the ham. In my first attempt I used just Swiss cheese. I do not know if the chicken breasts were not sealed well enough or if it was the lack of the ham around the cheese that caused it to melt and run out. I scraped it from the bottom of the baking dish and put it on top of the breasts. It was not a great presentation.

Many recipes for stuffed chicken breasts say something like, "This elegant dish will impress your guests, but is really very easy!" I will not tell you that. At least for me, pounding chicken breasts thin enough to wrap around and hold a filling is NOT easy–but possible. I used a combination of methods before I succeeded. It was worth the effort, and my husband was indeed impressed. The recipe below is filled with cream cheese and mushrooms:

Stuffed Oven-fried Chicken Breasts

4 large chicken breasts
2 ounces fat-free cream cheese, softened
1 tablespoon finely chopped onion
2 tablespoons chopped, cooked mushrooms*
2 teaspoons chopped fresh basil
1 teaspoon fresh thyme leaves
1/4 teaspoon Mrs. Dash® table blend
Pinch of salt, optional
Several generous grinds of black pepper
wooden toothpicks
1/2 cup of mayonnaise, approximately
1 cup whole-wheat bread crumbs
Cooking spray
Plastic Wrap and Waxed Paper

Put a layer of waxed paper on a chopping block. Add a layer of plastic wrap. Put a chicken breast on the wrap. Top with more plastic wrap and waxed paper. Begin pounding the breast with the flat side of a metal meat mallet. When it stops getting thinner, switch to a heavy can of vegetables. Continue pounding with the side of the can and then roll it with the side of the can bearing down with your weight. You want the chicken breasts as thin and wide as you can get them, less than 1/4 of an inch thick.

Put the cream cheese, onion, mushrooms, basil, thyme, Mrs. Dash®, salt, if using, and pepper to a mixing bowl. Beat at medium speed until all the ingredients are thoroughly combined. Spread 1/4 of the filling on the center of each breast. Roll the breasts around the filling and secure the edges with toothpicks. Chill for an hour or so. (The breasts will be firmer and easier to work with.)

Preheat the oven to 350 degrees. Put the mayonnaise in a small bowl. Using a pastry brush, coat each breast with mayonnaise and roll it in the bread crumbs, making sure that each breast is completely sealed and coated. Spray an oblong glass baking dish with cooking spray. Add the breasts, making sure they are not touching. Bake 30-40 minutes or until the breasts are done through and browned.

*I was delighted to find no-salt-added canned mushrooms the other day. Or you can slice and cook your own.

Lime and Ginger Yellowfin Tuna

I found some frozen yellowfin tuna steaks on sale and set out to find a recipe. I found one that sounded wonderful. Finely chopped seasonings, including fresh ginger and jalapeno peppers, were simmered in wine and lime juice and then put on the tuna. When I began to simmer the seasonings, an indescribably delicious aroma filled the kitchen. I looked forward to dinnertime and the end result. The instructions called for patting the seasoning onto the tuna steaks, drizzling them with olive oil and searing them in a very hot, heavy skillet. I do not know what I did wrong; perhaps it was the reduction in salt and omission of the sugar! The seasoning mix came off the tuna and began burning in the bottom of the hot skillet. The smoking jalapenos caused my husband and me to cough and choke and run from the kitchen gasping for air!

Here is what I did the next time:

3 tablespoons finely chopped jalapeno peppers
2 tablespoons finely chopped ginger
1 tablespoons finely chopped garlic
3 tablespoons lime zest
3 tablespoons lime juice
Pinch of course salt, optional
Several grinds of black pepper
1 tablespoon measures-like-sugar sweetener
1 cup dry white wine
4 tuna steaks, thawed if frozen
2 tablespoons olive oil

In a small sauce pan combine the jalapeno, ginger, garlic, lime zest and juice, salt, if using, pepper, and white wine. Simmer the mixture for 5 minutes on medium heat. Most of the liquid will be absorbed. Remove from the heat and cool.

Pack the seasoning mixture onto the tuna steaks. Rub an oblong glass baking dish with some of olive oil and add the tuna steaks. Drizzle the remaining olive oil over them. Let them absorb some of the flavors for 20 minutes at room temperature before baking.

Preheat the oven to 400 degrees. Bake the tuna steaks about 10-15 minutes or to desired doneness.

Whole Wheat Chocolate Brownies

I try to keep my use of white flour to a minimum so I made a classic chocolate sheet cake using almost half whole wheat flour. It turned out with a dense uncakelike texture–more like brownies. Idea! Add chopped nuts, cut it into squares and have brownies. These have a bit more sugar than I normally use because of the brown sugar and optional drizzle with semi-sweet chocolate but they are a real treat.

1/2 cup measures-like-sugar sweetener
1/2 cup brown sugar
1/3 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup plus 1 tablespoon powdered cocoa
3/4 teaspoon baking powder
(Or 1 1/2 teaspoons sodium-and-potassium-free baking powder)
3/4 teaspoon baking soda
(Or 1 1/2 teaspoons sodium-and-potassium-free baking soda)
1/3 cup egg substitute
1/2 cup skim milk
1/4 cup vegetable oil
1/2 teaspoon vanilla extract
1/2 cup boiling water
1/2 cup chopped nuts
1 square semi-sweet chocolate, optional

Heat the oven to 350. Spray and flour an 8-inch square baking pan.

Whisk together the dry ingredients in a large bowl. Add the egg substitute, milk, oil and vanilla. Beat at medium speed for 2 minutes. Stir in the boiling water. Then fold in the chopped nuts. Pour into the prepared pan and bake 30-35 minutes or until a toothpick inserted in the center comes out clean.

Cool in the pan. If desired, when completely cool, melt the semi-sweet chocolate either in the microwave or in a double boiler. Drizzle the melted chocolate over the brownies. Let the chocolate harden then cut into squares.

Build a Better Pizza

2009-09-25T02:19:00.000-07:00

This post is for people who like to eat, want to stay healthy and do not mind spending a bit of time in the kitchen. One Saturday I had a yen for pizza so I set out to make a pizza that is high in fiber and low in fat and salt. It is not at all hard to do, but it takes some time. Since I am a morning person, I made the components early in the day and put it together for supper.
The recipes below make a crust for 1 medium pizza but enough sauce and mock Italian sausage for two. That is because tomato puree comes in 10.75-ounce cans and ground turkey comes in 1 pound packages. Save the leftover sauce and turkey for another day. (Freeze them if you are going to save them longer than 3 days.) You could also double the crust recipe and make two pizzas. Either invite guests or freeze one. I just planned another pizza supper for 2 days later.
The hardest part of making a healthy pizza is controlling the salt; the culprit is the cheese so be sure and count the sodium in the cheese. Turkey has some sodium, too. I added no salt to the crust or sauce to offset the salt in the cheese.

We cut the pizza into 6 wedges; I divided by 6 to figure out the sodium per serving. I calculated it this way:

1/2 cup part-skim mozzarella cheese: 400 mg. of sodium
1/2 pound ground turkey: 160 mg. of sodium
1 tablespoon Parmesan cheese: 128. mg of sodium
Total: 688 mg. or 115 mg. per slice

If you are not on such a low-sodium diet, you may want to add a pinch of salt to the crust (add when you add the vegetable oil) and/or the sauce. If you add extra cheese, you will up the sodium and cholesterol.

Whole Wheat Pizza Crust

1/2 cup warm water
1 package dry yeast
1 tablespoon brown sugar
1 tablespoon vegetable oil
3/4 cup bread flour
3/4 cup whole-wheat flour

Put the warm water into a large bowl–I use the one that came with my mixer so I can use my dough hook. Add the yeast and stir to dissolve. Add the brown sugar and stir. Cover with a clean towel and let the yeast prove for 10 minutes. It should be bubbly if the yeast is active.
Add the vegetable oil and 1/2 cup of each of the flours. Beat at medium speed. Add the remaining flour and switch to the dough hook. Knead with the dough hook until a soft, smooth ball of dough is formed. (If you do not have a dough hook knead by hand 5-10 minutes.) You may need to add a little more flour. If so, keep the proportions of whole wheat to bread flour 50-50.

Spray a round pizza pan with cooking spray and put the ball of dough on it. Cover and let rise for an hour or so.

Preheat the oven to 350. Remove the dough to a lightly floured surface and roll it out into a circle a bit larger than your pizza pan. Pinch the excess dough up around the edges to make a ridge that will hold your toppings. Bake 12 minutes or until the crust is barely done. Add the toppings now or later.

Makes enough for 1 medium pizza.
(At this point, I just cooled the crust and covered it for later use.)

Pizza Sauce

1 tablespoon olive oil
1/2 medium onion, finely chopped
1 garlic clove, minced
1 tablespoon chopped fresh oregano
(Or 1 teaspoon dried)
1 tablespoon chopped fresh basil
(Or 1 teaspoon dried)
1 tablespoon chopped fresh parsley
(Or 1 teaspoon dried)
1 10.75-ounce can no-sodium-added tomato puree
1/2 can water

Add the olive oil to a sauce pan and saute the onions and garlic until they are translucent. Add the herbs and saute a minute longer to develop the flavor. Add the tomato puree and water and simmer 20 minutes on very low heat.

Makes enough sauce for 2 medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)

Mock Italian Sausage

Cooking spray
1 pound ground turkey
1/2 teaspoon anise seed
1 tablespoon fresh parsley, chopped
(Or 1 teaspoon dried parsley)
1 tablespoon fresh sage, chopped
(Or 1 teaspoon dried sage)
1/2 teaspoon dehydrated minced onion
1/2 teaspoon dehydrated minced garlic

Spray a heavy skillet with cooking spray. Over medium high heat, begin browning the turkey. When it is about halfway done, add the remaining ingredients and cook until the turkey is done through. Makes enough for two medium pizzas.

(If you are going to use it later, cool, cover and refrigerate.)

Sausage and Veggie Pizza

1 pizza crust
1/2 recipe pizza sauce (above)
1/2 cup grated mozzarella cheese
1 4-ounce can no- salt-added mushrooms
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/2 recipe mock Italian sausage (above)
1 tablespoon Parmesan cheese
Preheat the oven to 350 degrees.

Spread the pizza sauce on the crust. Sprinkle the mozzarella over the sauce. Add the other toppings, ending with the Parmesan cheese. Bake about twenty minutes or until the cheeses are melted.

Other Healthy Pizza Toppings

Vegetable toppings are the lowest in calories:

Chopped broccoli
Thinly sliced zucchini
Thinly sliced yellow squash
Thinly sliced tomatoes

Meats should be low-fat such as:

Cooked chicken strips
Extra low-fat ground beef, browned and drained

Sugar-Free Desserts

2009-09-16T03:56:00.000-07:00

I try, as much as possible, to use whole-wheat flour rather than white flour. A good friend gave me the tip when my husband was diagnosed with Type 2 diabetes. It seems the more fiber and more complex the carbohydrate, the less quickly it becomes glucose in the blood stream. I have found it is true with brown rice versus white rice and with sweet potatoes versus white potatoes. It also works with fruit versus fruit juice. My husband’s blood glucose levels bear this out. If you are a diabetic, you should do your own testing. If you are not, whole grains and complex carbohydrates are still better nutritionally and for controlling weight and cholesterol.

Although I have not found many processed foods that I can use, I could not make desserts without some of the wonderful sugar-free products and sweeteners on the market. I am particularly grateful for measures-like-sugar sweeteners which make it so easy to substitute in recipes. (It is important to remember that sugar substitutes will not add body to frosting and will not caramelize like sugar.) There are also sugar-free syrups and sugar free-jams, even fat-free, sugar-free ice cream.

Winter Fruit Compote

1/2 cup Merlot or other dry red wine
1/2 cup water
cinnamon and allspice to taste
(I use about 1 teaspoon cinnamon and 1/4 teaspoon allspice)
1 strip of orange peel
3/4 cup measures-like-sugar sweetener
lemon juice
2 Bosc pears
3 medium apples
1 cup pineapple chunks
2 drops red food coloring
1 tablespoon cornstarch

Put the wine, water, spices, orange peel and sugar substitute in a sauce pan. Bring to a simmer. Meanwhile peel the pears and cut into chunks, sprinkling with lemon juice as you work. Add the pears to the pan and simmer until they begin to soften. While the pears are simmering peel and chunk the apples sprinkling with lemon juice. Add them to the pan and cook until almost done. Add the pineapple chunks and simmer another minute or two.

Drain the fruit, reserving the cooking liquid. Put the fruit in a microwave-safe serving bowl. Measure the cooking liquid. If it is less than 1 1/4 cups, add a bit of water. If it is more (and it probably will be), reduce by gently boiling, then cool. Add the food coloring and stir. Dissolve the cornstarch in a bit of water and whisk into the liquid. Cook, stirring constantly until the sauce is clear and slightly thickened. Pour the sauce over the fruit.

You can serve this immediately, but I find it is better if you make it the day before, cover it and refrigerate so the flavors can develop. Reheat in the microwave.

Meringues

5 egg whites
1/3 cup measures-like-sugar) sugar substitute
1 1/2 teaspoons vanilla

Preheat the oven to 350 degrees. Lightly oil a baking sheet and set aside. Place the egg whites in a medium mixing bowl. Whip on high speed using an electric mixer or wire whisk until they each the soft peak stage. Add the sugar substitute and vanilla. Mix on high speed until medium-stiff peaks form (approx. 20-30 seconds with an electric mixer). Spoon mounds of egg whites onto the prepared baking sheet. Bake in the preheated oven for 10-15 minutes or until golden brown. Remove from the pan. Cool.

I like to layer these with sweetened fruit (using sugar substitute) and top with low fat whipped cream–sort of a high-protein shortcake.

My Favorite Apple Cobbler Revised for Healthy Eating

1/2 cup soft heart-healthy margarine
1 cup whole wheat flour
2 cups measure-like-sugar sweetener, divided
1 tablespoon baking powder
OR 2 tablespoon sodium-free, potassium-free baking powder
(I have only found this on line)
1 1/4 cups skim milk
4 apples, pared and sliced
1 tablespoon lemon juice
3 tablespoons water
1 1/2 teaspoons cinnamon

Preheat the oven to 375 degrees. Melt the margarine in a 13x9x2-inch baking dish.
In a medium mixing bowl, combine the flour, 1 cup of the sugar substitute and baking powder. Stir in the milk until just moistened. Pour over the margarine in the baking dish but do not stir.
Put the apples, lemon juice, cinnamon and remaining cup of sugar substitute in a sauce pan and bring to a low boil. Simmer about 5 minutes. Pour over the batter but do not stir.
Bake 40 to 45 minutes until done. Serve warm.

Strawberry-Swirled Egg Bread

This recipe contains all-purpose flour so be extra careful in counting your carbs. I only make this for special occasions.

1/2 cup warm water
1 envelope active dry yeast
1 tablespoon brown sugar
1/4 cup nonfat dry milk
1/4 cup warm water
3/4 cup measures-like-sugar sweetener
1/4 cup soft heart-healthy margarine
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
3 1/2 - 4 cups all-purpose flour
1/3 cup egg substitute
1 teaspoon vanilla extract
3/4 cup sugar free strawberry preserves
3/4 cup chopped pecans
Egg wash (1 tablespoon egg substitute plus 1 tablespoon water)
Cream cheese frosting: (recipe follows)

Place the warm water in a large warm mixer bowl. Sprinkle in the yeast and stir until dissolved. Dissolve in the brown sugar, cover with a clean towel and let sit for 10 minutes. (It should be bubbly) Add the milk, additional water, sugar substitute, margarine, salt (if using), cinnamon and 1 cup flour. Beat 2 minutes at medium speed of the electric mixer, scraping the bowl occasionally. Add the egg substitute, vanilla and 1 more cup of flour. Beat at high speed for 2 minutes. Stir in enough remaining flour to make a soft dough. If using a dough hook, switch to it. Or turn out onto a lightly floured surface; knead until smooth and elastic, about 8 to 10 minutes. Place in a greased bowl, turning to grease top. Cover with a towel and let rise in warm, draft-free place until doubled in size, about 1 to1 / 2 hours.

Punch the dough down. Remove the dough to lightly floured surface. Divide in half and roll each half into a rectangle. (You will need to dust it occasionally with flour as your work.) Spread the strawberry preserves over the center-third (lengthwise portion) of each rectangle. Sprinkle the preserves with 1/4 cup pecans. Fold over to make a filled tube of each rectangle. Gently twist the tubes together and place on a greased baking sheet. Cover; let rise in warm, draft-free place until doubled in size, about 30 minutes. Brush with the egg wash and bake 10 minutes. Brush again and bake another 5 minutes. Repeat for a total of 25-30 minutes cooking time. Let cool 20 minutes on the cookie sheet. Remove from sheet and cool completely on a wire rack.
Spread with cream cheese frosting and sprinkle with remaining pecans. This bread needs to be kept refrigerated.

Cream Cheese Frosting:

8-ounce package fat-free cream cheese
2 teaspoons lemon zest
1/2 cup (measures like sugar) sugar substitute
1 teaspoon vanilla
1/4 cup lemon juice

Beat the cream cheese and lemon zest until light and fluffy. Add the sugar substitute and vanilla and beat again. Beat in enough lemon juice to obtain a good spreading consistency.

That Wonderful Smoky Flavor

2009-09-12T03:25:00.000-07:00

If you are on a low-sodium diet, you have probably been advised not to eat processed meats. They are not only high in sodium but are high in nitrates which are suspected of forming carcinogens (cancer causing agents) in the body. Yet, I really miss the taste of hickory-smoked bacon. (I am from Tennessee, and Tennessee makes the best smoked meat in the world!) Recently, my husband bought some charcoal briquettes with hickory, and we have been smoking turkey breasts and chickens with them. Yum! Scientists have also voiced concern about carcinogens in meats cooked on the grill; however, if you put aluminum foil or a pan under the meat to prevent the fat from dripping into the fire and flaming back up on the meat, you can greatly reduce that risk.

I think it is easier to adjust to a restricted diet if do not dwell on what you cannot have, but concentrate on preparing what you can have that is great! The following recipes are good examples:

Smoked Turkey Breast (on a covered charcoal grill)
1 8-10 pound turkey breast
Salt-free seasoning - I prefer Cajun seasoning
White wine

Rub the turkey breast with your choice of seasoning and smoke according to the following recommendations from the U. S. Food and Drug Administration:

To smoke poultry in a covered grill, pile about 50 briquettes in the center of the heat grate. When they are covered with gray ash, push them into two piles. Center a pan of water [I am recommending using half white wine for additional flavor] between the two piles and place the food on the grill over the water pan. The water prevents flare-ups that occur when fat and meat liquids drip on coals, and steam from the water helps destroy harmful bacteria that can cause food-borne illness. Close the lid and keep the grill vents open. Add about 10 briquettes every hour to maintain the temperature in the grill.

To ensure meat and poultry are smoked safely, you'll need two types of thermometers: one for the food and one for the smoker. A thermometer is needed to monitor the air temperature in the smoker or grill to be sure the heat stays between 225 and 300 degrees throughout the cooking process. Many smokers have built-in thermometers. Use a food thermometer to determine the temperature of the meat or poultry. Oven-safe thermometers can be inserted in the meat and remain there during smoking. Use an instant-read thermometer after the meat is taken out of the smoker. Poultry should reach an internal temperature of at least 170 degrees.Cooking time depends on the size of the turkey breast and its distance from the heat, the temperature of the coals, and the weather. It can take 4 hours or more to smoke a turkey breast, so it's imperative to use thermometers to monitor temperatures. A rule of thumb is to allow 18 to 20 minutes per pound.

Smoked Turkey Pita Sandwiches

2 tablespoons olive oil
1 cup sliced onions
2 tablespoons lemon juice
1 tablespoon curry powder
1 medium apple, sliced
3 pita rounds
1/2 pound smoked turkey, sliced
1/2 cup reduced-fat or fat-free sour cream

Heat the olive oil in a heavy skillet over medium-high heat. Add the onions and lemon juice. Saute until they are soft. Stir in the curry powder and apples. Simmer another minute or two.
Cut the pitas in half and open. Stuff with the turkey and the onion mixture. Add a dollop of sour cream.

Smoked Turkey Stock

Bones and skin from 1 or 2 smoked turkey breasts
2 stalks celery, cut in chunks
1 carrot cut in chunks
1 onion, quartered
1 bay leaf
1 teaspoon dried parsley

Put all the ingredients in a stock pot and cover with water. Bring to a low boil and then reduce to simmer. Cover and simmer 2 - 3 hours or until the bones are falling apart. Cool slightly and strain, mashing all the juices from the solid ingredients. Chill overnight and skim off the solidified fat. Spoon into 3 cup containers. Freeze what you will not use right away.

This is terrific for cooking black-eyed peas, greens and beans without ham or bacon.

Marinade for Grilled Beef
(Using a marinade with citrus not only tenderizes leaner cuts of meat, but the antioxidants reduce the formation of carcinogens during the grilling process.)

1/4 cup of dry red wine
1/4 cup lemon juice
3 cloves garlic, minced
3 tablespoons olive oil
2 teaspoons fresh thyme, chopped
1/2 teaspoon fresh rosemary, chopped
1 teaspoon dry mustard
1/4 teaspoon black pepper

Mix all the ingredients in a large zip-top bag. Shake to mix. Add sirloin, flat iron steak (especially good) or London Broil and shake again to thoroughly distribute the marinade. Marinate for 24 hours, turning occasionally, before cooking. Grill to desired doneness.
HINT: There are some wonderful instant marinaters on the market. You just add the marinade and meat and use pump to make a vacuum. This opens the pores of the meat and speeds up the process. The results are delicious!

Vegetables are great on the grill, too:

Portobello Mushrooms

4 large whole portobello mushrooms
1/2 teaspoon garlic powder
2 tablespoons lemon juice
2 tablespoons olive oil

Wipe the mushrooms with a wet paper towel. Combine the garlic powder, lemon juice and olive oil. Brush the mushrooms with olive oil mixture. Grill 3-4 minutes a side or until done.

Roasted Pepper Salad

4 or 5 sweet bell peppers (a color mixture is pretty)
1 garlic clove, minced
1 tablespoon olive oil
1 tablespoon lemon juice

Put the peppers on the grill and turn frequently to evenly char the skin. When the skin is blackened and the peppers are soft, remove to a plastic bag and loosely tie. Cool in the bag 15 minutes or so–until cool enough to easily handle. Peel off the skin. Cut the peppers open and remove the core and seeds.

Slice the peppers into strips. Toss with the garlic, olive oil and lemon juice. This is good cold, too. I love these. In fact, leftover roasted peppers are not safe in my refrigerator.

HAVING FUN WITH CREPES

2009-09-04T02:28:00.000-07:00

Since I discovered that I can make crepes with egg substitute, I have been having a wonderful time experimenting. The possibilities for fillings and sauces are endless. Making crepes, filling and sauce is a little work, but it is fun for a weekend when you just feel like cooking.
I have not tried making them with whole wheat flour since I think the gluten in regular flour is important in this recipe. If you consider that 1 cup of flour makes 14-16 crepes, there is not that much flour in each crepe.

You will need 1 1/2 large chicken breasts (cooked) for each filling. Since the crepe recipe makes lots of crepes, I just poached 2 pounds of chicken breasts. (They usually come in a 2-pound package containing 3 breasts.) I saved the leftover chicken and the leftover crepes for another meal.

Basic Crepes (for savory fillings)

1 cup egg substitute
1 cup all purpose flour
1/2 cup skim milk
1/2 cup low fat, low sodium chicken stock
2 tablespoons heart-healthy margarine, melted

Measure all the ingredients into a blender. Blend for about 1 minute. Let stand for 30 minutes.
Spray a 5" to 6" crepe pan or sturdy non-stick skillet with cooking spray. Heat over medium high heat. Measure out 1/4 cup of batter and pour it into the pan. Tilt the pan to distribute the batter evenly, making a VERY thin pancake. When there are several bubbles in the crepe, loosen the edges with a spatula and flip the crepe. Cook until there are brown spots on the underside and remove to a plate.

(Wrap leftovers in foil and freeze. To use let them thaw at room temperature for one hour and reheat at 325 degrees for about 10 minutes.)

Crepes Oriental
(Or Sid’s egg rolls revised for healthy eating)

My husband used to make egg rolls with a pork, cabbage and soy sauce filling. The resulting rolls were then fried and served with a sweet and sour sauce made with a lot more soy sauce. They were absolutely delicious but full of fat and sodium. I have adapted his recipe using chicken and just rolling crepes around the mixture. I omitted most of the soy sauce, adding flavor with toasted sesame seeds.

1 1/2 large chicken breasts
Cooking spray
1/4 of a head of cabbage
1/2 a small onion
1 garlic clove
1 tablespoon grated ginger root
1 tablespoon ground, toasted sesame seeds*
1 teaspoon sesame seed oil
1/2 teaspoon red pepper flakes
pinch of salt, optional
Sweet and Sauce (below)

Poach the chicken breasts in a small amount of water. (I add some celery, onion, bay leaf and parsley so the poaching water makes a nice cooking stock. You can use 1/2 cup in the crepes.) Set aside to cool.

Chop the cabbage and onion. Mince the garlic clove. Spray a heavy skillet with cooking spray. Add the cabbage, onion and garlic and begin sauteing gently. Add the ginger root, sesame seeds, sesame seed oil, red pepper flakes and salt, if using. Cover and continue cooking until the vegetables are tender crisp. Chop the chicken and add to the mixture. Heat through.
Put 3 or 4 tablespoons of filling in the center of each crepe and roll. Top with sweet and sour sauce. (You should be able to fill about 8 crepes.)

*Toast sesame seeds by putting them a small hot skillet and shaking until they are toasted but not burnt. Grind them in a coffee grinder or food processor. Toasted sesame seeds are so tasty, I used to have to stop my daughter from eating them before I could use them in my recipe.

Sweet and Sour Sauce

1/2 cup pineapple juice
1/4 cup red wine
1/2 cup measures-like-sugar sweetener
1/4 cup brown sugar
1/3 cup cider vinegar
1 tablespoon reduced-sodium soy sauce, optional
1 1/2 tablespoons corn starch
1/4 cup water

Mix the first 5 ingredients and soy sauce, if using, in a small sauce pan. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened.

NOTE: If you are watching your sodium carefully, omit the soy sauce. Even reduced sodium soy sauce has 575 mg. of sodium per tablespoon. There is enough sauce in this recipe for 8 crepes. If you eat 2 you would ingest about 144 mg. of sodium.

Chicken and Mushroom Crepes

Cooking spray
8 ounces button or baby Portobelo mushrooms, sliced
1/4 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon dried sage
1 teaspoon Mrs. Dash® Table Blend
1 1/2 chicken breasts, cooked and chopped
1/4 cup white wine or chicken stock
Pinch of salt, optional
Several grinds of black pepper

Spray a heavy skillet with cooking spray and add the mushrooms, celery and onion. Saute over medium low heat until translucent. Season with the sage and Mrs. Dash®. Add the chicken breasts and white wine. Simmer about five minutes. Season to taste with salt, if using, and black pepper.

Divide the filling among eight crepes. Roll the crepes around the filling and top with the mushroom sauce.

Dried Mushroom and Sour Cream Sauce
Using dried mushrooms really punches up the mushroom flavor.

1 cup chicken stock
1/2 ounce dried mushrooms
Cooking spray
1 tablespoon finely chopped onion
1 teaspoon dried sage
1/2 teaspoon dried thyme
1 1/2 tablespoons cornstarch
1/4 cup water
3/4 cup fat-free sour cream
Pinch of salt, optional
Several grinds of black pepper

Bring the stock to a boil and pour over the mushrooms in a heat proof dish. Let stand about 30 minutes, stirring occasionally. Put the stock and mushrooms in a blender and pulse several times to finely chop the mushrooms.

Spray a sauce pan with cooking spray and saute the onion over medium heat until translucent. Add the stock and mushrooms, sage and thyme. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened. Stir in the sour cream and season to taste with salt, if using, and pepper.

Sunday Dinner Revisited

2009-08-31T04:42:00.000-07:00

Remember Sunday dinner at Grandma’s house? At my Grandma’s it almost always included fried chicken and biscuits. Alas, now that we are on a low-fat diet, the days of frying are over. The recipes below are for a Grandma-style Sunday dinner adapted to our new lifestyle. My theory is to enjoy the foods we can eat. The most important ingredient is a dash of creativity.
I do not really count calories; I just avoid empty calories such as fat and simple carbohydrates like sugar. I do control salt and add a lot of fiber. We eat filling meals and rarely feel hungry yet we are both losing weight slowly and steadily. (Hunger pangs are the undoing of many diets.) My husband’s blood sugar is staying in the normal range on this regime.

The American Diabetes Association recommendation for planning a plate is a good common sense guide. Divide the plate in half. Divide one half in half again. Fill one quarter with your meat or other protein food. The other quarter will be filled with your carb. Round out the meal by filling the remaining half a plate with low carb vegetables and serve a fruit dessert.
To the following meal, I add steamed green vegetables or a salad. (Hint: Some frozen vegetables contain too much sodium. After standing in the store reading frozen vegetable packages, I discovered that BirdsEye® unseasoned steamers contain–guess what?–vegetables and nothing else.)

Oven-fried Chicken

3 boneless, skinless chicken breasts
1 cup low sodium, wholewheat bread crumbs
1/2 teaspoon oregano
1/2 teaspoon parsley
1/4 cup grated Parmesan cheese
1 cup (approximately) mayonnaise
Cooking spray

Preheat the oven to 375 degrees. Pound the chicken breasts to flatten and tenderize. Mix the breadcrumbs, herbs and Parmesan. Cut each chicken breast in half and brush them with the mayonnaise. Roll them in the bread crumbs. Spray a baking sheet or dish with cooking spray. Add the chicken breasts in one layer, slightly separated.

Bake about 30 minutes or until browned and the chicken is done through. (The juices will run clear when pierced.)

(Note: I make wholewheat bread crumbs by throwing homemade, wholewheat bread into the food processor a bit at a time.)

Cauliflower with Sour Cream Sauce

1 small head of cauliflower
1 cup skim milk
2 tablespoons cornstarch
Dash of cayenne pepper
Grind of black pepper
1/2 cup minced or grated onion
1 cup fat-free sour cream

Cut the cauliflower into florets. Steam over gently boiling water for 15-20 minutes or until just done.

Meanwhile make the sauce. Warm the milk in a saucepan. Dissolve the cornstarch in a bit of water and stir into the milk. Cook over medium heat, stirring constantly, until thickened. Add the cayenne pepper, black pepper, onion and sour cream. Heat gently.
Pour the sauce over the cauliflower. Serve hot.

Drop Biscuits

I had not made biscuits in a while because most recipes call for solid fats, i.e. shortening or butter. My husband’s dietitian told me to use only soft margarine or oil; therefore, I tried making drop biscuits using oil. In my first attempt, I used half wholewheat flour. They were OK, but did not taste much like biscuits so I use all-purpose flour in these. I consider it a carb splurge whenever I use white flour. If you are a diabetic, it would be best not to serve these with another heavy starch; therefore, this menu calls for low carb vegetables and a fruit crisp for dessert.

2 cups all-purpose flour
1 tablespoon baking powder
(or 2 tablespoons sodium-free baking powder)
1/2 teaspoon baking soda
(or 1 teaspoon sodium-free baking soda)
pinch of salt (optional)
3/4 cup buttermilk
1/4 cup vegetable oil

Preheat the oven to 425 degrees.

Mix the dry ingredients in a bowl. Measure the buttermilk and oil in another container, then pour the mixture onto the dry ingredients. Stir just until blended. Drop large scoops of dough with a soup spoon onto an ungreased cookie sheet. Bake for 10-15 minutes until browned on top.

Cherry Crisp

2 14-ounce cans unsweetened tart cherries
1 1/2 teaspoons almond extract
1 cup (measures-like-sugar) sugar substitute
1 1/2 tablespoons cornstarch
3 tablespoons (measures-like-sugar) sugar substitute
3 tablespoons brown sugar
1/4 cup wholewheat flour
1 teaspoon ground cinnamon
1/2 cup old-fashioned oatmeal
6 tablespoons vegetable oil
1/2 cup sliced almonds
cooking spray

Drain the cherries and reserve the juice. (You should have one cup of juice.) Add the juice to a sauce pan along with the almond extract and sugar substitute. Mix the cornstarch with a bit of water and whisk it into the juice mixture. Cook over medium heat stirring constantly until it is clear and thickened. Add the cherries. Set aside to cool slightly.

Preheat the oven to 375 degrees.

Mix the 3 tablespoons of sugar substitute, the brown sugar, flour, cinnamon and oatmeal in a large bowl. Toss with the vegetable oil and stir in the almonds. Spray a 2-quart baking dish with cooking spray. Add the cherries and top with the oatmeal mixture.
Bake 35-40 minutes or until the top is crispy.

Planning: Since I use my oven more than my frying pan these days, I often have to juggle things in the oven. The cherry crisp can be made ahead and served at room temperature or warmed a bit. On the other hand, you can bake it side by side with the chicken. They are both baked at 375 degrees. Start the crisp about 10 minutes ahead of the chicken. Prepare the vegetables while they are cooking. When the chicken and crisp come out, turn the oven to 425 degrees and have the biscuits ready to go in.

Late Summer Fruit

2009-08-27T04:22:00.000-07:00

It is hard to believe that summer is almost gone. Peach season is nearly over, and strawberry season is just a memory. However, the late summer and early fall fruits are ripening. My husband’s fig trees and grapevines are prolific right now. And apples and pears will soon be flooding the supermarkets. These fruits are a boon to diabetics because of their low glycemic index (the rate at which a food turns to glucose in the bloodstream).

Fruit is such an important source of nutrients. Figs are loaded with minerals and fiber. Muscadine grapes are touted as a health food because of their powerful antioxidants. Pears are also highly rich in nutrients, and we all know, "An apple a day keeps the doctor away." All of these fruits are wonderful just eaten out of hand, but sometimes I like to be creative. Of course, I try to prepare fruit without added sugar using non-caloric sweetener instead. The fruit itself is a source of fructose (the naturally occurring sugar found in fruit); however, it is moderated by the fiber content. Added sugar only adds empty calories and raises the glycemic index of fresh fruit.

Fresh Fig Salsa

1/4 cup diced green pepper 1 small jalapeno pepper, seeded and diced
2 tablespoons diced red onion
1 small vine-ripened tomato, diced
1/2 cup cubed pineapple, fresh or canned2 tablespoons fresh lime juice
1 teaspoon lime zest
1/2 teaspoon coriander
1 cup diced firm ripe fresh figs

Combine the green pepper, jalapeno, and onion in the food processor. Pulse until finely chopped. Add the tomato, pineapple, lime juice, lime zest and coriander and pulse a few times until the tomato and pineapple are coarsely chopped.

Put the diced figs in a small mixing bowl. Add the ingredients from the food processor and stir. (Dice the figs by hand so they will not turn to mush. Mine were small so I just cut them into eighths.) This salsa goes well with grilled chicken or fish.

Poached Figs

10-12 small ripe figs
3/4 cup red wine
1/2 cup water
1 teaspoon cinnamon
1/2 teaspoon allspice
2 tablespoons fresh lemon juice
2 tablespoons measures-like-sugar sweetener
Sugar-free whipped topping

Trim the figs and set aside. Mix the wine, water, cinnamon and allspice in a saucepan and bring to a boil. Reduce the heat to barely simmering and add the figs. Poach 15-20 minutes, stirring once (very gently) halfway through the cooking time. Remove the figs with a slotted spoon.
Turn up the heat to medium and boil the poaching liquid to reduce to 1/2 a cup. Stir in the lemon juice and sweetener. Pour over the figs. Chill. Serve with sugar-free whipped topping.

Muscadine Grape Sauce

1 1/2 pounds muscadine grapes,
1/2 cup cider vinegar
1 1/2 teaspoons cinnamon
1 teaspoon allspice
1/2 cup measures-like-sugar sweetener

Wash the grapes and remove from the stems. Squeeze each grape until the pulp pops out. Put the pulp and juice in one sauce pan and hulls in another. Bring the pulps to a low boil and simmer 20 minutes or until the seeds are released. Cover the hulls with water and boil over medium for 15 minutes or until tender.

Put a wire sieve over the pan with the hulls and add the pulps stirring and pressing until the pulp falls into the pan with the hulls leaving the seeds behind in the sieve. Boil the mixture over medium low, stirring occasionally, about one hour or until the sauce is somewhat thickened. Add the vinegar, cinnamon and allspice and boil another 10 minutes. Stir in the sweetener.
You should have about 1 pint of sauce. Cover tightly and refrigerate. Use as a condiment with meat.

Baked Apples

4 apples
1 tablespoon lemon juice
2/3 cup measures-like-sugar sweetener
1 teaspoon cinnamon
2 tablespoons heart-healthy margarine

Preheat the oven to 350 degrees. Wash the apples and core but leave the peel on. Brush the centers with lemon juice. Mix the sweetener and cinnamon. Fill each apple center with the mixture and top with 1/2 a tablespoon of margarine.

Put the apples in a baking dish and cover with foil. Bake 45 to 50 minutes or until the apples are soft.

Apples and Cheddar

This is a beautifully simple way to enjoy apples, but be careful with the cheese because of the sodium. Cheese is a favorite indulgence of mine; I slice it very thin with a cheese slicer to make it go further. I like apples and cheddar for a bedtime snack.

1/2 apple, sliced
1/2 ounce reduced-fat cheddar, thinly sliced

Sandwich cheddar slices between the apple slices and enjoy.

Pear Crisp

3 pounds ripe pears
1 tablespoon fresh lemon juice
1/3 cup measures-like-sugar sweetener
1 tablespoon cornstarch
1 1/2 teaspoons cinnamon

Topping:
3 tablespoons measures-like-sugar sweetener
3 tablespoons brown sugar
1/4 cup whole wheat flour
1 teaspoon cinnamon
6 tablespoons vegetable oil
1/2 cup old-fashioned oatmeal
1/2 cup sliced almonds

Preheat the oven to 375 degrees. Spray a 2-quart baking dish with cooking spray.
Peel and core the pears and cut them lengthwise into 1/2-inch-thick slices. Toss the pears with the lemon juice. Combine the sweetener, cornstarch and cinnamon. Toss with the pears to coat. Put the pear mixture into the prepared baking dish.

Combine the topping ingredients. Sprinkle over the pears. Bake 40 minutes. Cool 20 minutes on a wire rack. Serve warm or at room temperature.

A Few Healthy Main Courses

2009-08-21T08:26:00.000-07:00

On a low cholesterol diet, you may only have 3 servings of lean beef or pork (my husband’s favorites) per week so I have to be creative in coming up with tasty main dishes. I serve a lot of poultry and fish–especially fish high in omega-3 fatty acids. It is amazing how fast we have adjusted. Lean poultry or fish, complex carbohydrates and high fiber vegetables can make a satisfying meal.

Since I cannot just throw some hamburgers in a pan on a busy evening, I tried making turkey burgers. I found them a challenge because they tend to dry out and shrink. The first time I cooked them, I just seasoned them and browned on each side. Since turkey needs to be thoroughly done, I covered them and let them cook on low to finish. I opened the skillet to find little, tiny burgers sitting in a pan full of liquid. I guess I could have served meatball soup! My solution is to add heart-healthy oatmeal, onion and bell pepper and cook longer on lower heat without covering. It works.

Mexican Turkey Burgers

1 pound ground turkey
2 tablespoons minced onion
2 tablespoons minced bell pepper
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/3 cup old-fashioned oatmeal
Cooking spray

Combine the first 5 ingredients. Put the oatmeal in the food processor and pulse a few times until it is the consistency of bread crumbs. Add to the turkey mixture. Combine well and shape into four patties.

Spray a skillet with cooking spray and cook over low heat about 7-8 minutes per side or until done through. Serve with salt-free salsa and fat-free sour cream or with ketchup.

Buttermilk-Marinated Chicken Breasts

Only some of the buttermilk stays in the breasts so I do not worry too much about the sodium in this recipe, but I do look for the buttermilk with the least sodium. Gustafson® whole-milk buttermilk has 130 mg per cup. It is too high in fat for drinking, but it is great for this use and it comes in quart bottles so you do not have to buy too much at a time.

4 skinless, boneless chicken breasts
1 cup buttermilk
1 teaspoon onion powder
1 1/2 teaspoons paprika
1/2 teaspoon cayenne pepper
1 teaspoon black pepper
1 teaspoon dried thyme

Pound the chicken breasts with a meat mallet until a bit thin, but not as thin as for a scallopini. Mix the remaining ingredients in a shallow container and add the chicken. Marinate 4 hours or so in the refrigerator. Grill on a charcoal grill or under the broiler (5 inches from the heat) until done, turning once–about 6 minutes per side.

Mock Fried Fish

During my label reading excursions, I found that Panko crumbs are lower in sodium than regular (purchased) bread crumbs and they make a nice crispy crust. The Panko crumbs I use have only 75 mg of sodium per 1/2 cup. Unseasoned bread crumbs have about 220 and seasoned breadcrumbs 420 mg in 1/4 of a cup.

Fish fillets
Mayonnaise (I use my homemade salt-free mayo made with egg substitute)
Panko crumbs
Cooking spray
Lemon wedges

Preheat the oven to 400 degrees. Pat the fish dry with paper towels. Put some mayonnaise in a small bowl. (You do not want to brush the fish and dip the brush back into the container.) Brush the fish fillets with the mayonnaise. Add some panko crumbs to a plate. Roll the fish in the crumbs, patting them to make them stick.

Line a cookie sheet with foil. Fit it with a rack. Spray the rack with cooking spray. Bake 10-15 minutes or until the fish flakes easily and the crust is browned off. The timing will depend on the thickness of the fillets. Serve with lemon wedges.

Baked Salmon with Cucumber/Dill Sauce

1/3 cup fat-free sour cream
1/3 cup fat-free plain yogurt
1 teaspoon dried dill weed
1 teaspoon spicy brown mustard
2 tablespoons lemon juice
1/2 cup cucumber, peeled and coarsely chopped
black pepper
2 salmon fillets
Freshly ground black pepper
Mrs. Dash table blend
Cooking spray

Combine the sour cream, yogurt, dill weed, mustard and lemon juice in a small bowl. Whisk to combine. Stir in the cucumber and season with a few grinds of black pepper. Chill until serving time.

Preheat the oven to 350 degrees. Line a baking pan with aluminum foil. Season the fillets with the black pepper and Mrs. Dash. Spray the pan with cooking spray and spray both sides of the fillets. If the fillets have skin place in baking pan skin-side down. Bake 10-12 minutes or until the salmon is done and opaque in the center. (Do not overcook or they will be dry.)
Serve with the cucumber sauce.

Baked Tuna Croquettes

3 4.5-ounce cans low-sodium tuna, drained and shredded
2 tablespoons minced onions
2 tablespoon minced bell celery
1/3 cup egg substitute
1 teaspoon lemon juice
1/4 teaspoon freshly ground black pepper
3/4 cup panko crumbs, divided
Cooking spray

Preheat the oven to 375 degrees.

Put all the ingredients except the panko crumbs into a mixing bowl. Add 1/4 cup of the panko crumbs and mix. Shape into 6 patties and roll them in the remaining panko crumbs.
Spray a baking sheet with cooking spray. Bake the croquettes on the baking sheet 15 minutes or until done and browned.

Serve with horseradish sauce:
3 tablespoons low fat sour cream
2 teaspoons prepared horseradish
1 teaspoon lemon juice
1 teaspoon Mrs. Dash table blend
Combine all the ingredients. Serve over the croquettes.

Getting Saucey - The Low Fat Way

2009-08-17T04:57:00.000-07:00

I learned to thicken gravy and sauces by making a roux, stirring flour into drippings, oil or melted butter and cooking a minute or so before stirring in the liquid. In an effort to reduce the fat in my recipes, I have been using cornstarch to thicken gravies and sauces; I just dissolve the cornstarch in a little water and whisk it in. Because my husband is diabetic, I started to worry about the carb content of the cornstarch so I did some research and found that a tablespoon of cornstarch contains 7 grams of carbohydrates. By my calculations, if one cup of liquid is thickened with 1 tablespoon of cornstarch, a 1/4 cup serving of the resulting sauce or gravy would have 1.75 grams of carbs from the cornstarch-really not much.

An alternative is Wondra® flour which is a bit lower in carb content and will dissolve if sifted into the liquid, but it takes more flour than cornstarch to thicken a sauce. Another is arrowroot powder which has about the same carb content as cornstarch but you can use less–1/2 to 1/3 less. A drawback to arrowroot is that the sauce must be served immediately or it will thin so reheating leftovers would not work well. Reducing a sauce is another way to thicken it, but remember that reduction will concentrate any salt you may have added. I also checked the reviews on carb-free, non-starch thickeners. One reviewer said the thickener gave the sauce such a horrible flavor she had to throw it away. I decided not to try it.

I am sticking with cornstarch; it is easy to find and easy to use. I frequently serve my husband sauces and gravies thickened with cornstarch and have noticed no effect on his glucose readings.

Chicken Paprika
This was a specialty of mine. I have revised it for healthy eating.

cooking spray
8 ounces button mushrooms, sliced
1 teaspoon lemon juice
3 large bone-in chicken breasts
1 tablespoon olive oil, approximately
1 medium onion, chopped
1 cup low-sodium chicken stock
1 teaspoon paprika
1/2 teaspoon pepper
1 1/2 tablespoons cornstarch
1 cup fat-free sour cream
Brown rice or wholewheat noodles

Spray a skillet with cooking spray and toss the mushrooms with the lemon juice. Cook the mushrooms over medium low, stirring occasionally until soft. Set aside.
Remove the skin and any visible fat from the chicken breasts. Cut them in half with a cleaver. Spray a heavy skillet with cooking spray. Brown the chicken (about 1/2 at a time) slowly on medium heat. Add a bit of olive oil if it begins to stick. Remove the browned chicken and pour off any fat. Return the chicken to the skillet and add the onion, chicken stock, paprika and pepper. Cover and simmer 30 minutes or until the chicken is tender. Remove the chicken to a platter and keep warm.

Dissolve the cornstarch in a bit of water and whisk into the liquid in the skillet. Stir constantly over medium heat until it is thickened. Stir in the mushrooms and sour cream. Gently, heat through and pour over the chicken. Serve with brown rice or whole-wheat noodles. Sprinkle with additional paprika if desired.

Pot Roast
I like to make sure all the fat is removed from this recipe so I cook the meat in the morning or the day before and put the whole thing in the refrigerator until time to prepare dinner. That way, any fat solidifies and can be lifted off. (Alternatively, you can pour the liquid into a fat separating cup or skim the fat off. However, lifting off the solidified fat is the most effective method.)

3 tablespoons olive oil
4-5 lb. beef rump roast or bottom round roast
1 medium onion sliced
1 clove garlic, crushed and minced
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 bay leaf, crumbled
2 teaspoons black pepper
1/2 cup dry red wine
1 1/2 cups water
6 baby onions
10 baby carrots
2 tablespoons cornstarch

Heat the oil in a Dutch oven or heavy kettle. Over medium heat, brown the roast along with the sliced onion. Keep turning the roast until it is browned on all sides. Discard the sliced onion. To the drippings, add the garlic, herbs, and peppercorns; stir 1/2 minute or so. Add the wine and water. Bring the kettle to a boil; then reduce heat to low, cover and simmer for 2 1/2 to 3 hours. The meat should be very tender. Refrigerate until the fat has solidified.

Lift the fat off the liquid with a skimmer. Return the liquid and roast to the stove. Add the onions and carrots and bring to a low boil. Reduce the heat and simmer 30 minutes or until the vegetables are done.

Gravy: Remove the meat and vegetables to a platter and keep warm. Stir the cornstarch into a small amount of water and add to the kettle, stirring until mixed. Cook, stirring constantly, over medium heat until thickened. Pass the gravy with the meat and vegetables. Serve with brown rice.

Turkey Cutlets with Gravy
I saw these in the grocery store one busy afternoon. Knowing that turkey breast is probably the lowest in fat of any meat you can find, I bought them having no idea what I would do with them. This is what I came up with. It somewhat duplicates the taste of turkey cooked with stuffing.

Cooking spray
4 thinly sliced turkey cutlets
2 tablespoons minced onion
1 tablespoon minced celery
1/2 teaspoon sage
1 cup chicken broth
1 tablespoon cornstarch

Spray a heavy skillet with cooking spray. Quickly brown the cutlets over medium heat. Add the onion, celery, sage and chicken broth. Simmer about 15 minutes or until the turkey is done and tender. Remove the turkey to a platter and keep warm.
Stir the cornstarch into a bit of water and whisk into the liquid in the pan. Cook and stir over medium heat until thickened. Serve the gravy over the turkey cutlets.

Mushroom Sauce

1/2 ounce dried mushrooms
1 cup boiling water
cooking spray
8 ounces button mushrooms, sliced
pepper
pinch of nutmeg
1 1/2 tablespoons cornstarch
1 cup fat-free half and half

Put the dried mushrooms in a heat-proof bowl and add the boiling water. Let them sit about 1/2 an hour to soften. Meanwhile, spray a heavy skillet with cooking spray and cook the fresh mushrooms over low heat until softened.

Drain the dried mushrooms reserving the broth. Chop the dried mushrooms. Add them along with the broth, pepper and nutmeg to the sauteed mushrooms. Simmer about 5 minutes. Mix the cornstarch with a bit of water and stir into the mushroom mixture. Cook over medium heat, stirring constantly, until thickened. Stir in the half and half and heat through.

Serve over almost anything.

Vegetable Sides

2009-08-14T02:40:00.000-07:00

Keeping vegetables healthy is a real challenge for me since I was raised in the South where vegetables where almost always cooked a long time with some sort of smoked pork or smothered with butter. If not, they were baked into casseroles using canned soups. They were yummy but too full of fat and salt for our diet today. I think I most miss fried green tomatoes. The recipes below are still yummy, but revised for healthy eating. There is even a recipe for oven-fried green tomatoes.

Collard Greens

2 pounds collard greens
1 tablespoon olive oil
1 small onion, diced
1-2 jalapeno peppers (or other hot peppers)
1 clove of garlic, peeled and minced
1 tablespoon Cajun seasoning*
3 cups low-sodium, low-fat chicken stock
Cider vinegar, optional

Thoroughly wash the collard greens; cut out the center stem and discard. Cut the greens into wide strips. Add the olive oil to a large kettle and saute the onion, jalapenos and garlic until they are translucent. Add the greens, Cajun seasoning and chicken stock. Bring the pot to a boil, reduce the heat, cover and simmer 20-30 minutes or until done–do not overcook. Add a splash of vinegar to each serving if desired.

*Homemade sodium-free Cajun seasoning: Combine 4 teaspoons paprika, 3 teaspoons garlic powder, 3 teaspoons ground black pepper, 1 1/2 teaspoon cayenne pepper, 1 1/2 teaspoon white pepper, 2 1/2 teaspoons onion powder, 1 1/2 teaspoon dried thyme -- crumbled, 1 1/2 teaspoon dried oregano -- crumbled. Store in an airtight container.

Squash and Onions

Butter flavored cooking spray
1 large sweet onion, sliced
5 medium squash, sliced
1/2 cup low-sodium, low-fat chicken stock
pinch of salt, optional
Several grinds of black pepper
2 tablespoons heart-healthy margarine

Spray a heavy skillet with cooking spray. Add the sliced onion and cook over medium heat until they are beginning to cook and are translucent. Add the sliced squash, the stock, the salt, if using, and the black pepper. Cook about 15 minutes or until the squash in done. Stir in the margarine.

Squash Casserole

6-8 medium squash
1 medium onion
1 cup low-sodium chicken stock
1 1/2 tablespoons cornstarch
1/2 cup fat-free sour cream
1/4 teaspoon cayenne pepper
pinch of salt, optional
2 tablespoons soft, heart-healthy margarine
1/2 cup egg substitute
1/2 green bell pepper, chopped
cooking spray
1/3 cup grated Swiss cheese

Slice the squash and chop the onion. Simmer together with a little water until tender, 10-15 minutes. Drain in a colander.

Meanwhile, add 3/4 cup of the chicken stock to a small sauce pan. Dissolve the cornstarch into the remaining 1/4 cup stock. Whisk into the stock and cook over medium heat, whisking constantly, until done and thickened. Stir in the sour cream, cayenne pepper and salt, if using.

Preheat the oven to 350 degrees. In a large bowl, combine the drained squash and onions, the chicken stock mixture, the margarine, the egg substitute, and the bell pepper. Stir to combine. Spray a 3-quart casserole dish with cooking spray. Add the squash mixture. Top with the grated cheese. Bake 20-30 minutes or until firm.

Oven-Fried Green Tomatoes

1/2 cup egg substitute
3 tablespoons buttermilk
2 teaspoons Cajun seasoning (see above)
1/4 cup flour
3/4 cup panko crumbs
2 large green tomatoes, sliced 1/4-inch thick
Cooking Spray

Line a baking sheet with aluminum foil and fit it with a wire rack. Spray it with cooking spray.
Preheat the oven to 400 degrees. Mix together the egg substitute and buttermilk in a small bowl. Put the flour in a small dish and the panko crumbs in another. Dip the tomato slices in the flour, then the egg mixture, then the panko crumbs. Put them on the wire rack. Bake 25-30 minutes or until browned and crisp.

Spaghetti with Summer Sauce

2 pounds medium to large ripe tomatoes (3-6, depending on size)
2 whole cloves of garlic, peeled, crushed and chopped
1 small bunch fresh basil, leaves only, chopped
Pinch of salt, optional
Fresh ground pepper to taste
1/3 cup extra virgin olive oil
1/2 pound whole wheat spaghetti
Grated Parmesan cheese

Remove the stem end of the tomatoes and discard. With a sharp knife, coarsely chop the tomatoes and place them along with their juices in a glass or stainless steel bowl. Add the garlic and basil and season to taste with salt and pepper. Stir in the olive oil. Let the mixture sit at room temperature for about an hour.
Cook the pasta according to package directions and drain. Add the sauce to the hot pasta and toss. Top each serving with a teaspoon of Parmesan.

Balsamic Grilled Vegetables
Recipe courtesy of Dannon®: http://dairyspot.com/kitchen/recipes/sidedishes/yogurt_veggies.html

1 cup balsamic vinegar
1 1/4 cups plain lowfat or fat-free yogurt
2 tablespoon olive oil
2 cloves garlic, minced
2 tablespoon fresh flat-leaf parsley, chopped
3 zucchini, sliced in 1/2-inch rounds
2 baby eggplants, sliced in 1/2-inch rounds
1 sweet onion, sliced in 1/2-inch rounds
1/2 cup roasted red peppers, diced

Pour the balsamic vinegar into a small saucepan. Simmer over medium high and reduce to 3 tablespoons. Cool. Add the cooled vinegar to the yogurt. Mix in the oil, garlic and parsley. Place prepared zucchini, eggplant and onion on a sheet pan and brush with half of the yogurt mixture. On a lightly oiled preheated grill, cook vegetables until golden brown (about 3 to 4 minutes.) Place cooked vegetables on a platter and sprinkle with red peppers. Drizzle remaining yogurt dressing over the vegetables and serve. (Try serving over brown rice.)

Reduce Fat by Frying in the Oven

2009-08-13T03:04:00.000-07:00

Recently, the garden started bearing lots of okra. Like any Southerner, I know that the best way to enjoy okra is fried. Alas, we do not eat fried foods anymore. What to do? Oven fry it! I have done a little bit of oven frying in recent months, mostly chicken and fish. Having set off in this direction, I took a break from broiling, poaching and simple baking. Instead, I have been trying all sorts of recipes for oven fries.

When you deep fry foods, they absorb a incredible amount of fat! Oven frying, on the other hand, lets you control the fat in the food. You still get to bite into that crispy crust around a warm, juicy interior. Some people prefer oven frying to deep frying not only because it is healthier, but because it is easier. Others prefer the taste of oven fried foods.

Oven-fried Sesame Chicken
(Sesame is one of the good oils.)

1 tablespoon reduced sodium soy sauce or red wine*
1 tablespoon water
4 boneless skinless chicken breasts
5 tablespoons sesame seeds
3 tablespoons whole wheat flour
1/4 teaspoon black pepper
Cooking spray
1 tablespoon dark sesame oil

Preheat the oven to 400 degrees.

Mix the soy sauce or wine and water in a shallow dish. Pound the chicken breasts just enough to tenderize and roll them around in the soy sauce mixture to coat. Mix the sesame seeds, flour and pepper in a large sealable bag. Add the chicken breasts. (Discard the soy sauce mixture.) Shake the bag to coat the chicken breasts evenly.

Spray a 13 x 9 x 2-inch baking dish with cooking spray. Add the chicken breasts and drizzle with the sesame oil. Bake 40-45 minutes until they are brown and done.

*If you watching your sodium carefully, use red wine.

Oven-fried Okra
(This is good! I suggest using small pods because they are more tender.)

1/2 pound of small okra pods
3/4 cup stone ground cornmeal
1/4 teaspoon black pepper
Dash of ground cayenne pepper
1/4 cup buttermilk*
1/4 cup egg substitute
Cooking spray
1 tablespoon vegetable oil (canola is best)
Pinch of coarse sea salt, optional

Preheat the oven to 400 degrees. Trim the okra and cut into 1/2-inch pieces. Set aside.
Mix the cornmeal with the black and cayenne pepper. Beat together the buttermilk and egg substitute. Spray a 9 x 9-inch square baking pan with cooking spray and add the tablespoon of oil.

Dip the okra in the egg mixture and then in the cornmeal. Spread out the okra in the prepared pan and bake 30-40 minutes or until crispy and brown. Stir once half way through the baking time. Let cool about 5 minutes and sprinkle with the sea salt, if using.

*The lowest sodium buttermilk I have found is Gustafson® whole buttermilk. Low-fat buttermilk is lower in fat and higher in sodium.

Oven-fried Sweet Potatoes

2 sweet potatoes
1 1/2 tablespoons canola oil
Cooking spray
Measures-like-sugar sweetener
Cinnamon
Preheat the oven to 425 degrees.

Pare the sweet potatoes and cut them in half. Slice the halves crosswise to make half-moon shaped fries. Put the potatoes into a bowl and toss them with the oil.

Line a baking sheet with aluminum foil and spray it with cooking spray. Spread the potatoes on the sheet and bake 40-45 minutes, stirring once or twice, until crispy.

Combine the sweetener and cinnamon in a shaker and sprinkle over the fries.

Oven-fried Onion Rings

1 large sweet onion
1/4 cup egg substitute
1/4 cup buttermilk
1/3 cup all purpose flour
1/4 teaspoon pepper
2/3 cup breadcrumbs or matzo meal
Cooking Spray
Pinch of salt, optional

Preheat the oven to 425 degrees.

Slice the onions into thick slices and divide the slices into rings. Whisk together the egg substitute, buttermilk, flour and pepper to make a thick batter. Put the breadcrumbs or matzo meal into a shallow bowl. (I like to use matzo meal because it is sodium-free.)
Line a baking sheet with aluminum foil. Spray it with cooking spray. Dip the onion rings into the batter and then into the breadcrumbs or matzo meal, coating thoroughly. Put them on the prepared baking sheet touching each other as little as possible.

Bake 8 minutes, then turn them and bake 8 more minutes or until brown and crispy.

Oven-fried Eggplant

Cooking spray
2 tablespoons olive oil
2 small eggplant
1/2 cup egg substitute
2/3 cup low sodium breadcrumbs
1 tablespoon Italian seasoning
2 tablespoons wholewheat flour
2 tablespoons Parmesan cheese

Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and spray it with cook spray. Add the olive oil and tilt to distribute it evenly.

Trim and pare the eggplant. Slice them into 1/2 inch rounds. Put the egg substitute into a shallow bowl. Mix the breadcrumbs, Italian seasoning and flour in another. Dip the eggplant into the egg substitute and then into the breadcrumb mixture, turning to coat thoroughly.
Place the rounds on the prepared baking sheet and give them a spritz of cooking spray. Bake 10 minutes and turn. Sprinkle with the Parmesan cheese and bake another 10 minutes or until done and crispy.

Main Course Salads

2009-08-12T02:54:00.000-07:00

The high yesterday was 97! It was definitely a day for salads. What better way to make dinner refreshing than to serve a cool main course salad? The great thing about a pretty plate of salad greens is that you can arrange the other ingredients on top to make an impressive presentation. Eye appeal is always important; however, it is even more so when appetites are dulled by hot, humid weather. A little fresh baked or toasted wholewheat bread will round out the menu.
I am listing some of my favorites below, but the combinations of greens, vegetables, toppings and dressing are endless. Experiment!

Blackened Tilapia Topped Salad
When I worked in Atlanta, I often had a similar salad at a favorite haunt. I do not remember the exact ingredients except that the blackened fish was surrounded with apples, garnished with walnuts and served with a sort of sweet dressing. I came up with this:

4 cups colorful salad greens (I like spring mix)
1/2 cucumber, thinly sliced
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
Lime Vinaigrette Dressing (below)
1 apple, cored and sliced into thin wedges
1 tablespoon lemon juice
Blackening Spice (below)
1 pound Tilapia filets (about 4)
Cooking Spray
Olive Oil
1/2 cup pecan or walnut halves

Toss the salad greens, cucumber, tomatoes and onion with 3 tablespoons of the Lime Vinaigrette Dressing. Divide the salad among 4 dinner plates. Meanwhile, toss the apple slices with the lemon juice to keep them from browning. Set aside.

Rub the Tilapia filets with the spice mixture. Spray a heavy cast iron skillet with the cooking spray and heat until it begins to smoke. Cook the filets 1-2 minutes per side or until the fish is opaque. If you need to, add a bit of olive oil to keep them from sticking.
Top each salad with a Tilapia filet. Arrange the apple slices around the fish. Sprinkle with the pecans. Sprinkle each salad with a tablespoon of Lime Vinaigrette.

Blackening Spice
2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon white pepper
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon oregano

Lime Vinaigrette
1/4 cup fresh lime juice
2 tablespoons water
1 teaspoon grated lime zest
3 tablespoons measures-like-sugar sweetener
1 tablespoon spicy brown mustard
1/4 cup vegetable oil
Pepper
Pinch of salt, optional
Whisk together the lime juice, lime zest, honey and mustard. Slowly add the vegetable oil in a stream whisking constantly. Season to taste with pepper and salt, if using, to taste.

Grilled Chicken Topped Caesar Salad

4 skinless, boneless chicken breasts
1 cup buttermilk
1 teaspoon onion powder
1 1/2 teaspoons paprika
1/2 teaspoon cayenne pepper
1 teaspoon black pepper
1 teaspoon dried thyme
2 heads Romaine lettuce, coarsely torn
2 tomatoes, cut into 16 wedges
Caesar Dressing (below)
wholewheat croutons (below)

Pound the chicken breasts with a meat mallet until a bit thin, but not as thin as for a scallopini. Mix the remaining ingredients in a shallow container and add the chicken. Marinate 4 hours or so in the refrigerator.

Meanwhile toss the lettuce and tomatoes in a large bowl with enough dressing to coat, but not enough to make the salad soggy. Divide the salad among 4 plates.

Grill the chicken breasts on a charcoal grill or under the broiler (5 inches from the heat) until done, turning once–about 6 minutes per side. Cut the cooked breast into strips, but not all the way through. (The idea is to keep the breasts intact.) Using spatula, top each salad with a chicken breast. Drizzle each breast with a bit of dressing and garnish the salad with croutons.

Caesar Dressing
1 to 2 garlic cloves, finely minced
Juice of one lemon
3 drops of Worcestershire sauce
1/4 cup liquid egg substitute
1/4 cup olive oil
1/4 cup plain fat-free yogurt
2 tablespoons grated Parmesan cheese

Combine the garlic, lemon juice Worcestershire sauce and egg substitute in a medium bowl. Whisk until well blended. Drizzle in the olive oil a bit at time, whisking constantly, until incorporated and smooth. Whisk in the yogurt and Parmesan cheese until smooth.
Whole Wheat Croutons: To make wholewheat croutons: Preheat the oven to 350 degrees and line a cookie sheet or shallow baking pan with aluminum foil. Spray the foil with cooking spray. Cut leftover wholewheat bread into cubes and put them on a baking sheet. Give them a spritz of cooking spray. Toss them with garlic powder and herbs. Bake about 10 minutes or until crisp.

Avocados Stuffed with Shrimp Salad

1/2 a pound cooked shrimp, shelled, deveined, tails removed
1/2 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon dried dill, or 1 1/2 teaspoons chopped fresh dill
2 tablespoons lemon juice
1 tablespoon mayonnaise
2 tablespoons fat free sour cream
2 ripe avocados
Dill sprigs, optional

Mix the shrimp, celery, onion, 1 tablespoon of the lemon juice, the mayonnaise and the sour cream. Cut the avocados in half and remove the pit. Brush with the remaining tablespoon of lemon juice. Fill the avocado halves with shrimp salad. Garnish with dill sprigs, if desired.

A Special Dinner

2009-08-10T03:17:00.000-07:00

Once upon a time when I made a special dinner, I served filet of beef with hollandaise sauce. They were Sid’s favorites and loaded with cholesterol. Now that his doctor has now ordered a low cholesterol diet, our dinners are quite different; my cooking style has changed dramatically. I do not use any hard fats such as shortening, butter or stick margarine; they contain trans fats, saturated fats and/or cholesterol. Since my husband is also a diabetic, I do not use sugar or even honey. Whether you are a diabetic or not, sugars add nothing but empty calories to your diet. I do not list salt in most of my recipes but you may want to add a pinch if your diet allows. (I do use spicy brown mustard in two of the recipes below. It usually contains 50 mg of sodium per teaspoon.)

Instead of being frustrated by what I cannot cook, I try to accept a limited diet as a creative challenge.

Salad with Raspberry Vinaigrette

Radicchio, red onion and red grapes add color to this salad. Radicchio is a type of chicory leaf with red leaves and white veins. It looks a bit like a small head of red cabbage and has a very slightly bitter yet spicy taste. It can be found in the produce section of most major grocery stores.

1 cup shredded lettuce
1/2 cup shredded radicchio
2 slices red onion
1/2 cup red seedless grapes
1/2 cucumber
1/4 cup sliced almonds

Put the lettuce and radicchio in a pretty salad bowl. Divide the red onion into rings and add to the salad. Cut the red grapes in half and add to the bowl. Thinly slice the cucumber and add. Toss the salad and sprinkle with the sliced almonds. Serve with raspberry vinaigrette.

Raspberry Vinaigrette

2 tablespoons vegetable oil
2 tablespoons raspberry vinegar
2 tablespoons water
2 teaspoons (measures-like-sugar) sugar substitute
1 teaspoon spicy brown mustard
several grinds of black pepper
Combine all the ingredients in a small sealable container. Shake vigorously to mix.

Chicken Breasts with Roasted Bell Pepper Salsa

4 boneless, skinless chicken breasts
4 tablespoons lime juice
1 tablespoon spicy brown mustard
4 tablespoons water
4 tablespoons olive oil

Salsa
2 red bell peppers
1 teaspoon dried basil
2 garlic cloves, minced
4 tablespoons chopped onion
1 tablespoon lime juice
2 tablespoons olive oil

Pound the chicken breasts with a meat mallet to flatten and tenderize. Mix the lime juice, mustard, water and olive oil in a sealable plastic bag. Add the chicken breasts and marinate in the refrigerator for least 2 hours, turning occasionally.

Meanwhile make the salsa: Roast the bell peppers under the broiler. Turn occasionally until the skin is blistered and a bit charred all the way around and the flesh is cooked. Set aside for 10 minutes or so to cool and let the skin loosen. Peel the peppers and seed. Coarsely chop the flesh and toss with the basil, garlic, onion, lime juice and olive oil. Set aside.

Preheat the broiler and broil the chicken breasts about 7 inches from the heat for 8 minutes. Turn and baste with some of the marinade and broil another 8-10 minutes or until the breasts are opaque and done.

Serve topped with the roasted pepper mixture.

Microwave Sweet Potatoes

4 medium sweet potatoes
heart-healthy margarine
Measures-like-sugar sweetener (optional)
Cinnamon (optional)

Wash the sweet potatoes and pierce with a fork. Microwave on high about 10 minutes. Let stand 5 minutes to soften. Cut down the center and add a teaspoon or so of margarine. Squeeze gently from the ends to fluff the inside.

If desired, sprinkle with sugar substitute and cinnamon. (I mix the two in a shaker and keep it on hand.)

Parfait of Chocolate Pudding and Vanilla Mousse

You could use sugar-free instant pudding for an easy version. I tried it once but discovered that instant sugar-free pudding has 310 mg of sodium per serving.

1/2 cup measures-like-sugar sweetener
1/3 cup cocoa powder
3 tablespoons cornstarch
2 cups skim milk
1 teaspoon vanilla extract

1/3 cup measures-like-sugar sweetener
1 1/2 tablespoons cornstarch
1 cup skim milk
1/2 teaspoon vanilla extract
1/3 cup pasturized egg whites

Chocolate layer: In a medium saucepan, whisk together the sugar substitute, cocoa and cornstarch. Gradually whisk in 1 cup of the milk until smooth, then whisk in the remaining cup. Set the pan over medium heat and cook, stirring constantly, until the mixture thickens and comes to a boil, about 5 minutes. Continue to whisk and cook for 1 minute. Remove the pan from the heat and add the vanilla. Stir gently until the pudding is smooth. Cool slightly. Fill four parfait glasses or wine glasses about 1/3 full with the chocolate pudding mixture.

Vanilla Mousse: In a small saucepan, whisk together the sugar substitute and cornstarch. Gradually whisk in 1/2 cup of the milk until smooth, then whisk in the remaining milk. Set the pan over medium heat and cook, stirring constantly, until the mixture thickens and comes to a low boil, about 3 minutes. Continue to whisk and cook for 1 minute. Remove the pan from the heat and add the vanilla. Stir gently until the pudding is smooth. Cover and set aside to cool to room temperature.

Just before serving: Beat the egg whites to the stiff peak stage. Fold the vanilla pudding into the egg whites until thoroughly incorporated. Top the parfaits with the vanilla mousse.

Yummy Ways to Add Fiber to Your Diet

2009-08-09T03:59:00.000-07:00

It is hard to overstate the benefits of a high fiber diet. We all know it is essential for maintaining a healthy digestive system, but it also prevents or improves many medical conditions. Fiber can lower cholesterol and regulate blood sugar. Fiber fills you up without adding calories so it helps with weight control. Human beings cannot digest fiber; it passes through the body and is eliminated.

There are two types of fiber, insoluble and soluble. Insoluble fiber helps cleanse the body of toxins and regulates the pH of the intestinal track. Sources are vegetables, whole-wheat, nuts and seeds. Soluble fiber binds with fatty acids thereby lowering cholesterol. It also slows digestion and the release of sugars into the blood stream. Sources are whole oats, barley, carrots, and fruits. Many foods contain both types of fiber.

The following high-fiber recipes are not only good for you, they taste great and are filling.

Whole-Grain Rotini with Vegetables

1 red bell pepper
1 yellow squash, sliced
1 zucchini, sliced
cooking spray
1 1/2 tablespoons olive oil
1/2 red onion, sliced
1 glove garlic, minced
1 tablespoon fresh thyme
(Or 1 teaspoon dried)
2 tablespoons balsamic vinegar
1 1/2 cups whole-grain rotini
Pepper
Pinch of salt, optional
Parmesan cheese, optional

Line a cookie sheet with foil. Put the bell pepper on it and slip it under the broiler about three inches from the heat. Roast, turning occasionally until the skin is blistered and blacked. Set the pepper aside. Meanwhile, fit the cookie sheet with a wire rack and add the sliced squash and zucchini. Spray them with cooking spray and broil until just done.

Start the water boiling for the rotini. Add the olive oil to a skillet and saute the onion and garlic. Peel and slice the pepper and add it along with the squash, zucchini, thyme and balsamic vinegar to the skillet with the onion. Cover and keep warm.

Cook the rotini in boiling water for 10-12 minutes or until cooked al dente. (Note that the more you cook pasta the higher the glycemic index.) Drain the rotini and toss it in a bowl with the vegetables and their juices. Add a few grinds of pepper and bit of salt, if using. Sprinkle each serving with a teaspoon or two of Parmesan if desired.

Chicken and Barley Chili
Barley is high in soluble fiber and has the lowest glycemic index of all the grains. It is an excellent food for diabetics. My husband loved this!

3 boneless, skinless chicken breasts
3 cups water
1 tablespoon olive oil
1/2 cup chopped onion
1 or 2 chopped jalapeno peppers
1 garlic clove, minced
2 1/2 cups low- sodium, low- fat chicken stock, approximately
2 14.5-ounce cans no-salt-added chopped tomatoes
1/2 cup barley
1 1/2 cups cooked black beans, drained and rinsed
2 tablespoons chili powder
2 teaspoon cumin
1 teaspoon oregano
pinch of salt (optional)

Cover the chicken breasts with the water, bring to a low boil and simmer about 30 minutes or until the breasts are done through. Remove the breasts and set aside. Strain the broth and reserve.

Add the olive oil to a large Dutch oven. Saute the onions, garlic and jalapeno peppers until soft. Measure the reserved both and add enough stock to it to equal 4 cups of liquid. Add remaining ingredients except for the chicken. Bring to a boil and simmer 40 minutes until the barley is done. Check occasionally and add more stock if it seems too thick.

Chop the chicken and add to the chili. Simmer another 5 to 10 minutes. Taste and adjust the seasonings.

Bran Muffins
These are loaded with fiber and make a very nice breakfast.

2 cups wheat bran
1 1/2 cups whole wheat flour
1 teaspoon cinnamon
1 teaspoon baking soda
(Or 2 teaspoons sodium and potassium free baking soda)
1/4 teaspoon salt (optional)
1 3/4 cups buttermilk
1/4 sugar free syrup
1/2 cup egg substitute
1/4 cup canola oil
1 cup raisins
cooking spray

Preheat the oven to 425 degrees. Spray a 12-muffin pan with cooking spray.
Whisk together the dry ingredients until well blended. Combine the buttermilk, syrup, egg substitute and oil. Make a well in the center and add the blended liquid ingredients. Mix long enough to moisten. Fold in the raisins and spoon the batter into the muffin pan. Bake at 425 degrees for 15-20 minutes.

Banana Nut Muffins
When you have leftover bananas, try making these. They are good for breakfast and for snacks.

1 cup whole-wheat flour
1/2 cup measures-like sugar sweetener
2 1/2 teaspoons baking powder
(Or 5 teaspoons sodium and potassium free baking powder)
1/4 teaspoon baking soda
(Or 1/2 teaspoon sodium and potassium free baking soda)
1/2 teaspoon cinnamon
3/4 cup oatmeal
2 very ripe bananas
1/4 cup egg substitute
3 tablespoons vegetable oil
1/2 cup skim milk
1/2 cup chopped nuts

Preheat the oven to 400 degrees. Grease or spray 12 muffin cups with cooking spray.
Whisk together the flour, sugar substitute, baking powder, baking soda, and cinnamon. Stir in the oatmeal. Mash the bananas with the mixer. Add the egg substitute, vegetable oil and skim milk. Beat until well blended. Pour over the dry ingredients and stir. Fold in the nuts.
Fill the muffin cups 3/4 full with the mixture. Bake 20-25 minutes.

Eat More Fish!

2009-08-08T03:55:00.000-07:00

The American Heart Association recommends that we eat at least one and, even better, two servings of fish each week. Especially healthful are the oily fish such as salmon, trout and tuna which are high in Omega 3 fatty acids. There has been some concern about mercury levels in fish; however, studies reveal no harm to adults past child bearing age. The FDA recommends that pregnant women, women who may become pregnant, nursing mothers and young children avoid swordfish, shark, king mackerel, and tilefish. Otherwise, the benefits of eating fish far outweigh the risks. In fact, studies show that people who eat fish regularly greatly reduce their chances of developing cardiovascular disease.

We eat a lot of fish, not only because it is good for us, but because our diet limits the amount of red meat we can consume. I am extremely fond of chicken and turkey; however, I can eat so only much! I have been experimenting with fish recipes other than plain broiled or baked. (Frying is out on a reduced fat diet.)

Glazed Salmon
I tried doing this with just sugar substitute and was not satisfied with the result so I added a bit of brown sugar. Success!

3 tablespoons brown sugar
3 tablespoons measures-like-sugar sweetener
2 1/2 tablespoons bourbon or brandy
1 tablespoon sesame oil
2 tablespoons lime juice
1/2 teaspoons ground ginger
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1 pound salmon filets

Mix the brown sugar and sweetener. Mix 4 tablespoons of the sugar mixture, the bourbon or brandy, the sesame oil, the lime juice, the ginger, the black pepper and the garlic powder in a large sealable plastic bag. Add the filets and marinate about 2 hours.

Preheat the broiler and drain the fish discarding the marinade. Place the salmon filets in a shallow metal pan. Broil about 3 inches from the heat for 3 minutes. Turn over and broil 2 minutes. Spread with the remaining sugar mixture and broil 1 more minute or until nicely glazed.

Tuna Casserole
This classic weekday supper is usually made with canned soups. They are far too high in sodium for our diet so I adapted a recipe, making my own sauce. Matzo meal makes a good substitute for bread crumbs or cracker crumbs and they are sodium free.

2 cups whole-grain wide noodles
cooking spray
1 cup sliced mushrooms
1 cup low-sodium, low-fat chicken stock
1 cup fat-free evaporated milk
1/2 teaspoon black pepper
1/2 teaspoon Mrs. Dash® table blend
1/2 teaspoon dried thyme
2 1/2 tablespoons cornstarch
1/2 cup diced onion
1/2 cup diced celery
1 cup frozen peas (with no sodium), defrosted
3 3.5-ounce cans very low sodium tuna, drained
1/2 cup matzo meal or bread crumbs
2 ounces Swiss cheese, shredded

Cook the noodles without salt according to package directions. Drain and rinse.

Preheat the oven to 375 degrees.

Spray a skillet with cooking spray and gently saute the mushrooms. Set aside. Meanwhile add the stock, milk, pepper, Mrs. Dash® and thyme to a medium sauce pan. Dissolve the cornstarch in a small amount of water and whisk into the stock/milk mixture. Cook, stirring constantly over medium heat until cooked and thickened. Stir in the mushrooms, onion, celery, peas, and tuna. In a large bowl, mix the sauce with the noodles.

Spray a 2-quart casserole dish with cooking spray. Add the noodle mixture, spreading evenly. Top with the matzo meal and Swiss cheese. Bake 40 - 45 minutes or until done and brown.

Oven-fried Cod Fish
You can use this fish and sauce on wholewheat bread to make a fish sandwich like the ones you buy at fast-food restaurants. Or just serve it as a main course.

1/2 cup all-purpose flour
1/4 teaspoon salt (optional)
1/2 teaspoon pepper
1/4 cup wholewheat bread crumbs
1/4 cup cornmeal
2 teaspoons grated lemon zest
1 teaspoon cayenne pepper
1 pound cod fillets
1/2 (or more) cup egg substitute
Olive oil
Preheat the oven to 425 degrees.

In a shallow dish, mix the flour, salt, if using, and pepper. In another bowl, combine the breadcrumbs, cornmeal, lemon zest and cayenne. Put the egg in a shallow dish. Dip the fish into the flour mixture, then the egg, then the breadcrumb mix. (You may need a bit more egg.)
Brush a shallow baking pan with the olive oil - or spray with olive oil. Put the cod pieces in the pan in one layer and bake for about 10 minutes, turn and bake another 10 minutes or until done through and browned.

Dill Sauce
I love tartar sauce with fish, but it is high in sodium and fat. This is a good alternative.

1/4 cup fat-free sour cream
1-2 tablespoons grated onion
1/4 teaspoon dried dill
(Or 3/4 teaspoon fresh)
1/8 teaspoon garlic powder
1/4 teaspoon black pepper

Combine all the ingredients and refrigerate until ready to use. It is better to make this in advance to allow the flavors to meld.

Blackened Tilapia

2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon white pepper
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon oregano
1 pound Tilapia filets
Cooking spray
Olive oil, as needed

Combine the spices and herbs. Rub the Tilapia filets with the spice mixture. Spray a heavy iron skillet with the cooking spray and heat until it begins to smoke. Cook the filets 1-2 minutes per side or until the fish is opaque. If you need to, add a bit of olive oil to keep it from sticking.

How I Began Writing about Healthy Eating

2009-08-07T03:30:00.000-07:00

We had an unpleasant surprise last fall. My husband has always been a "meat and potatoes" man who liked to snack on chips and sweets. He completely disdained "rabbit food." I was amazed that his blood pressure was always perfect. Suddenly, during a routine-check up, we found that his blood pressure had shot up and his pulse was rapid. Three cardiologists, numerous electro-cardiograms, stress tests, and heart-catheterizations later we knew he had a heart arrhythmia and partial blockages requiring two stents to be inserted. During all this, they also found he has type 2 diabetes.

The diabetes expert and the dietician came by his room to talk to us. It was obvious that his diet needed to change radically. He was prescribed a low sodium, low cholesterol, sugar-free diet. I watched him picking at the unappetizing hospital food and knew I had my work cut out for me. First, I determined that the tart taste of citrus would make a good salt substitute. (His dietician nixed commercial salt substitutes because they are too high in potassium and bad for the heart and kidneys.) I use lots of lemons and limes in my recipes. Mrs. Dash also makes excellent sodium free seasonings.

The first night at home I was especially careful to make an appealing meal.

Homecoming Dinner:

Salmon - I use frozen because it tastes fresher than salmon that has been shipped a long way.

16-ounce package frozen salmon filets
2 teaspoons grated lemon zest
Juice of 1 lemon
1 teaspoon of your favorite Mrs. Dash
1/2 teaspoon black pepper
Cooking spray

Thaw the salmon filets according to package directions. Mix the lemon zest, lemon juice, Mrs. Dash and black pepper.

Line a baking sheet with aluminum foil and fit it with a wire rack. Spray the rack with cooking spray and preheat the boiler. Put the salmon on the rack and give it a quick spray with the cooking spray. (Do not do this while it is under the broiler!) Baste with the lemon mixture. Broil 4 inches from the heat about 3 minutes per side or until desired doneness, basting again with the lemon mixture.

A 16-ounce package usually contains 3 filets. I served us each one filet and used the leftover filet to make salmon salad for his lunch.

Brown Rice Curry

1 tablespoon of olive oil
1/2 stalk of celery, chopped
1/2 medium onion, chopped
2 teaspoons curry powder
2 cups low sodium, fat-free chicken broth*
1 cup brown rice

Heat the olive oil in a sauce pan and saute the celery and onions until the onions are translucent. Stir in the curry powder and saute another minute to develop the flavor. Add the chicken broth and rice. Bring to a low boil and reduce to simmer. Cover and cook for 30-40 minutes or until done. If it begins to dry out, add a bit more broth.

*It’s best to make your own broth. Even reduced sodium broth has a quite a bit of sodium. No chicken parts go to waste at our house these days!

Steamed Broccoli

1 bunch of broccoli
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 teaspoon garlic powder
Mrs. Dash table blend
Pepper

Cut the broccoli into small florets. Peel the stem and cut into bite size pieces. Put the broccoli into a steamer and steam over about 1 1/2" of boiling water for 5-6 minutes or until JUST done. (Or microwave in an oven-proof bowl with a bit of water for about 5 minutes. Drain.)

Toss the broccoli while it is hot with the olive oil, lemon juice, garlic powder, Mrs. Dash and black pepper.

Stewed Apples

2 medium apples, peeled, cored and sliced
2 tablespoons lemon juice
2 tablespoons water
2 tablespoons measures-like-sugar sweetener
1/2 teaspoon cinnamon
Sugar free, fat free vanilla ice cream

Combine all the ingredients in a small sauce pan and gently bring to boil. Reduce the heat, cover and simmer 4-5 minutes or until soft. Put a scoop of ice cream in a small dessert dish and top with the apples. (Save the leftover apples for a breakfast side dish.)

Breakfast the next day:

Mushroom Omelet
Butter-flavored cooking spray
3 medium mushrooms, washed and sliced
1/3 cup egg substitute
sprinkle of dried basil
sprinkle of black pepper

Spray a small skillet with the cooking spray. Saute the mushrooms over medium low until done and soft. (It takes a lot longer without the salt so keep the heat low.) Remove from the skillet and set aside.

Wipe out the skillet and give another spray. Heat to medium high. While the skillet is heating, season the eggs with the basil and black pepper. Pour the eggs into the skillet and reduce the heat to medium low. With a small spatula, gently push the cooked eggs to the center and tilt the pan to allow the uncooked eggs to run to the outside. When the omelet is just about done, run the spatula under and flip. Remove from heat and add the mushrooms to one side. Fold the other side over the mushrooms. Remove to a serving plate.

Serve with whole-wheat toast, spread with a soft, heart-healthy butter substitute and a small ramekin of the cinnamon apples from the night before.

Lunch:

Salmon Salad
1 4-ounce cooked salmon filet
1 tablespoon chopped celery
1 tablespoon chopped onion
1 tablespoon lemon juice
2 tablespoons low fat or fat free sour cream
1/2 teaspoon dried dill weed
Lettuce
Tomato slices
Cucumber slices
1 small slice of pumpernickel, toasted

Cut the salmon into small pieces. Add the remaining ingredients. Stir well. Serve a scoop of the salad on a bed of lettuce surrounded by tomato slices and cucumber slices. Cut the pumpernickel in half and add to the plate.

Add one serving of fresh fruit for dessert.

During the first week on this diet my husband's blood sugar dropped from 265 to the low hundreds. At this next checkup his blood pressure was 110 over 85 and he had lost 16 pounds. (Part of the weight loss was from not eating in the hospital.)

Cold Soup

2009-08-06T02:56:00.000-07:00

The dog days of summer are upon us again. When the weather is sultry, I like to have lots of salads and cold soups. Although cold soups are popular in France, Spain and many other parts of Europe, some people seem culturally enured to think of soup as a steaming hot dish to be enjoyed in the winter. They do not know what they are missing! There is nothing more refreshing and delicious in hot weather than a chilled soup.

I fell in love with cold soup the first time I tasted Vichyssoise. Vichyssoise is a cold potato and leek soup laced with lots of cream. I do not make Vichyssoise anymore because I do not serve white potatoes very often. (My husband is a diabetic.) Of course, cream is too high in fat. I have been experimenting with low fat combinations. In my experience, a low fat diet in itself helps me keep cool which is very fortunate since that is what we have to eat!

I like to serve cold soups in icy glass bowls with an appropriate garnish. If you are serving a cold fruit soup for dessert, try putting it in martini glasses for a pretty presentation.

Chilled Tomato-Basil Soup

2 gloves garlic, cut in small pieces
10 fresh basil leaves
14.5-ounce can diced tomatoes
2 large, ripe tomatoes
1 cup reduced sodium beef stock
1 1/2 tablespoons cornstarch
2 tablespoons fresh lemon juice
1/2 teaspoon measures-like-sugar sweetener
3 tablespoons olive oil
Several grinds of black pepper
Fat-free sour cream for garnish
Extra basil leaves for garnish

Put the garlic cloves and basil leaves in the food processor and finely chop. Add the diced tomatoes and puree. Cut one of the fresh tomatoes into chunks and add to the food processor. Pulse a few times to chop.

Add 3/4 of a cup of the beef stock to a sauce pan. Add the tomato mixture. Mix the cornstarch with the remaining 1/4 cup of beef stock and whisk into the soup. Cook and stir over medium heat until it comes to a simmer and is thickened.

Stir in the lemon juice, sweetener, olive oil and black pepper; cover and chill for 4 to 8 hours.
To serve, chop the remaining tomato. Serve the soup in chilled bowls and garnish with chopped tomato, a dollop of sour cream and small basil leaves.

Cold Zucchini Soup

1 tablespoon olive oil
2 zucchini, pared and thinly sliced
1 large onion, thinly sliced
1 1/2 tablespoons chopped fresh mint
1 bay leaf
2 cups low-fat, low sodium chicken stock
2 tablespoons cornstarch
1/4 cup water
White pepper
1 cup fat-free sour cream
Juice of 1/2 lemon
Extra fat-free sour cream
Mint leaves

Spray a heavy pan with cooking spray. Add the zucchini and onion and saute gently over medium heat until the onions are translucent. Add the herbs and chicken stock. Cover and simmer over low heat for 20 minutes. Dissolve the cornstarch in the water and gently stir into the soup. Cook, stirring constantly, until thickened. Cool slightly.

Puree the soup in small patches in a blender. Put into a refrigerator container and stir in the pepper, the sour cream and lemon juice. Chill for 4 to 8 hours.

Serve in chilled bowls and garnish with a dollop of sour cream and mint leaves.

Chilled Avocado-Cucumber Soup

1 cup chicken stock
2 tablespoons chopped onion
1 tablespoon chopped bell pepper
1 teaspoon coriander
2 ripe avocados
2 tablespoons fresh lemon juice
1/2 cup fat-free or reduced-fat sour cream
2 tablespoons fresh mint, minced
white pepper, to taste
1/2 cucumber, peeled and chopped
Additional sour cream and mint for garnish

Put the chicken stock in a sauce pan. Add the onion, bell pepper and coriander. Bring to a boil and turn off the heat. Cut the avocados in half and remove the pit. With a small spoon, scoop out the meat and add to the stock.

Puree the soup in a blender. Put the soup in a refrigerator container. Whisk in the lemon juice, sour cream and mint. Stir in the cucumber. Chill for 4 to 8 hours.

Serve in chilled bowls. Garnish with an additional dollop of sour cream and mint leaves, if desired.

Plum Soup

I usually make this soup with peaches; however, the peaches I bought refused to ripen when I wanted them. We have a tree heavy with plums so went outside and picked some. The resulting soup is a bit more tart than the peach version–sort of sweet and sour and very refreshing.

2 pounds ripe red plums
1 1/2 cups apple juice
1/2 cup lime juice
1/2 cup measures-like-sugar sweetener
1 1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 cup plain, non-fat yogurt
Fresh mint sprigs
Extra plum slices

Cut the plums in half and cut the meat off the pits. Put the plums along with the apple juice, lime juice, sweetener, cinnamon and ginger into a sauce pan. Bring to a boil, reduce the heat and simmer for 10 minutes. Cool.

Puree the plum mixture in a blender. Stir in the yogurt and pulse 2 or 3 times or until blended. Put the soup in a refrigerator container and chill for 4 to 8 hours. Serve in chilled bowls garnished with extra plum slices and mint leaves.

Cooking with Herbs

2009-08-05T01:38:00.000-07:00

The herb garden my thoughtful husband always plants for me is thriving. Although I keep a variety of purchased, dried herbs on hand to use during the winter, they do not compare with the taste of fresh herbs from the garden. I love going out, cutting just what I need and bringing in those aromatic springs. If you do not have an herb garden, herbs are abundant in farmers’ markets and grocery stores in the summer.

There is no healthier way to cook. Herbs are full of antioxidants so, when you add them to fruit and vegetable dishes, you have real powerhouse of goodness. A handful of fresh herbs adds lots of flavor without adding lots of fat, salt or sugar. The recipes below are bursting with flavor. The focaccia is a little time consuming, but worth the trouble. The other recipes are extra easy.

Whole Wheat Rosemary Focaccia

Focaccia is an Italian flat bread, usually seasoned with herbs and olive oil. This version uses whole wheat to make a wholesome, healthy bread. (Rosemary is an evergreen so I can enjoy it in the winter when the rest of our herb garden is dormant.)

1 packet active dry yeast
1 1/4 cups warm water
1 tablespoon honey
2 tablespoons olive oil
1/4 teaspoon salt, optional2 tablespoons finely chopped fresh rosemary2 cups whole wheat flour
1 cup bread flourcooking spray
additional olive oil
2 cloves fresh garlic, chopped
whole rosemary leaves for garnish
fresh black pepper

In a large mixer bowl, combine the warm water, yeast and honey. Cover with a towel and let rest 5 minutes. Stir in the olive oil, rosemary, and salt if using. Add 1 cup of whole wheat flour and 1/2 cup of bread flour. Beat with the wire attachment. Then switch to the dough hook. Add enough of the remaining flour to make a soft dough. Knead with the dough hook for 2-3 minutes. (You can do this by hand, but this dough is rather soft and sticky.)

Spray a large bowl with cooking spray. Add the dough and spray the top. Cover with a cloth and let it rise in a warm, draft-free spot for 60 minutes.

After the rise, punch out the dough. Place it on a floured surface and knead gently a few more times. With a rolling pin, roll out the dough to about 1 inch thick. Spray a baking sheet or pizza pan. Put the dough on it and poke rows of holes with your fingers. Brush the top of dough with olive oil and sprinkle with the whole rosemary leaves, chopped garlic and black pepper. Cover with the towel and let rise again for 20 minutes.

Preheat the oven to 350 degrees. Bake the bread for 20-25 minutes or until fragrant and crusty. Check for doneness with a toothpick. Let the bread cool for 10 minutes before slicing.

Herb Baked Salmon

4 tablespoons balsamic vinegar
3 tablespoons olive oil
1 garlic clove, minced
1 tablespoon dry mustard
1 tablespoon fresh thyme
1 pound of salmon filets
Cooking spray
1 1/2 tablespoons spicy brown mustard
1/4 cup chopped fresh parsley
1 tablespoon fresh oregano
1 tablespoon fresh thyme
3/4 cup whole wheat breadcrumbs
freshly ground black pepper
pinch of salt, optional
1/3 cup egg substitute

Mix the balsamic vinegar, olive oil, lemon juice, garlic, dry mustard in thyme in a plastic bag or marinator. Add the salmon filets and marinate in the refrigerator 2 hours or so.

Preheat the oven to 350 degrees. Line a baking sheet with aluminum foil and spray with the cooking spray. Remove the salmon from the marinade and pat it dry. Put the salmon on the prepared baking sheet and spread the mustard on top.

Combine the parsley, oregano, thyme, black pepper and salt, if using. Add the egg substitute to bind. Spread the crumb-herb mixture over the salmon. Put the salmon on the baking sheet and bake 20-25 minutes or until the salmon is done.

Boiled New Potatoes with Parsley
I have found that spray-on margarine is an easy way to get a buttery flavor without the fat.'

New potatoes
Spray-on margarine
Chopped parsley
Freshly ground black pepper
Mrs. Dash table blend
Pinch of salt, optional
Cover the potatoes with water and bring to boil. Simmer about twenty minutes or until fork tender. Drain the potatoes and cut them in half. Give each half a spritz of margarine. Sprinkle with parsley and Mrs. Dash. Add a grind of black pepper to each one. Season with a bit of salt if your diet allows. Serve hot.

Tomato Cucumber Salad with Basil
Basil and tomatoes just go together!

2 small tomatoes
1 cucumber
3 spring onions
1 garlic clove, minced
2 tablespoons finely julienned basil leaves
1 1/2 tablespoons balsamic vinegar
1 tablespoon olive oil
Freshly ground black pepper
Pinch of salt, optional

Thinly slice the tomatoes, cucumber and onions (onion tops and the light green part). Toss with the remaining ingredients.

Minted Fruit Salad

1 cup sliced bananas
lemon juice
1 cup red or purple grapes, halved
1 cup strawberries, halved
1 cup pineapple chunks
1/4 cup fresh lime juice
2 tablespoons measures-like-sugar sweetener
1/4 cup chopped fresh mint
Additional mint sprigs for garnish.

Toss the sliced bananas with a little lemon juice. Add them to a bowl with the grapes, strawberries and pineapple chunks. Mix the lime juice, sweetener and mint together. Pour over the fruit about 30 minutes before serving. Serve in small dessert dishes topped with a mint sprig.

What's for Lunch?

2009-08-04T02:14:00.000-07:00

My husband has to eat regularly and eat foods that are low in salt and cholesterol and do not spike his blood glucose levels. I really have to plan if I am not to spend my life in the kitchen. I try to save leftovers for lunch and sketch out the day’s menus in the morning, taking meat for dinner out of the freezer, etc. I often make chicken salad (from leftover chicken), tuna salad or egg salad for lunch while I am cleaning up from breakfast.

For sandwiches I use my own wholewheat bread and homemade mayonnaise. However, if your salt intake is not very restricted, you may not want to go to that extreme.

Basil Chicken Salad

1 grilled or poached chicken breast
2 tablespoons chopped celery
2 tablespoons chopped onion
1/4 teaspoon basil
1/4 teaspoon Mrs. Dash table blend
1 tablespoon mayonnaise
3 tablespoons fat-free sour cream

Chop the chicken breast and add the celery, onion, basil and Mrs. Dash. Toss to mix. Stir in the mayonnaise and sour cream. Serve on a bed of lettuce surrounded by tomato and cucumber slices or use on wholewheat bread to make a sandwich.

Variation: Substitute curry powder for the basil and throw in some seedless grapes or cubed apple for a fruited, curried chicken salad.

Dilly Tuna Salad

1 4.5-ounce can low-sodium tuna
1 tablespoon chopped celery
1 tablespoon chopped onion
1/8 teaspoon dried dill
1/4 teaspoon Mrs. Dash table blend
2 tablespoons fat-free sour cream

Drain the tuna. Put it into a bowl and break it up with a fork. Add the celery, onion, dill, Mrs. Dash and sour cream. Mix thoroughly. As with the chicken salad, you can either serve it on a bed of lettuce or use it to make a sandwich.

Curried Egg Salad

Cooking spray
1 cup egg substitute
1/2 teaspoon curry powder
1/4 cup chopped celery
1 tablespoon chopped onion
1 tablespoon mayonnaise
2 tablespoons fat-free sour cream
Lettuce
Slivered Almonds

Spray a 2-cup, microwave proof, measuring cup with cooking spray. Add the egg substitute and microwave on high for 1 minute. Stir and microwave for another 45 seconds. Cool.

Put the cooked egg in a bowl and break it up with a fork. Add the curry powder, celery and onion. Stir in the mayonnaise and sour cream. Serve on a bed of lettuce and top with slivered almonds.

You can also make sandwiches adding the almonds and lettuce on top of the salad before adding the top slice of bread.

Leftover Beef Philly Cheese Steak

Beef is my husband’s favorite. I choose lean beef such as sirloin and marinate it before cooking. Even so I try to limit the amount of beef we eat at one meal, and I often have leftovers. Believe me, as much cooking as I do from scratch, I never waste leftovers. I slice the extras, put them in a zip lock bag and tuck them into the refrigerator drawer that used to hold purchased luncheon meats. They are ready to use in a sandwich for lunch. This is a special treat:

Cooking spray
1/4 bell pepper, sliced into strips
2 slices onion, divided into rings
garlic powder
2 slices whole wheat bread
thinly sliced leftover lean beef
2 thin slivers from a block of Swiss cheese*

Spay a small skillet with cooking spray. Heat and add the pepper and onion. Cook over low heat until done and soft. Season with a sprinkle of garlic powder. Meanwhile, toast the bread. Add the beef and cheese to one slice and put under a preheated broiler until the cheese begins to melt. Add the peppers and onions and top with the other piece of toast.

*Swiss cheese is the lowest in sodium, usually about 50 mg per ounce with 25 mg of cholesterol per ounce. I slice it thin with a cheese slicer using less than 1/2 an ounce.

Sides

Once upon a time, I added some chips and purchased dip to Sid’s lunch plate. Most chips are too high in fat and sodium so I do not use them now. On rare occasions I add a few organic blue corn chips with 80 mg of salt per 6 chips. They are cholesterol and trans fat free but do have some saturated fat. Usually, I just serve raw vegetables and/or fruit.

Cream Cheese Stuffed Celery

I was excited to find a new flavor of Mrs. Dash: basil, garlic and tomato. I tried it in the following:

4 ounces fat-free cream cheese
2 tablespoons cup fat-free sour cream
1/2 teaspoon Mrs. Dash basil, garlic and tomato seasoning
Black pepper to taste
Celery stalks, cut into 2-inch sections

Put the cream cheese in a mixer bowl and beat until soft and fluffy. Add the sour cream, Mrs. Dash and pepper. Beat again. Spoon the cream cheese mixture into the centers of the celery.

Veggies with Dip

4 ounces fat-free cream cheese
5 tablespoons cup fat-free sour cream
1/2 teaspoon dried dill
1/4 teaspoon garlic powder
Black pepper to taste
Baby carrots, celery sticks, cherry tomatoes, sliced cucumber, etc.
Put the cream cheese in a mixer bowl and beat until soft and fluffy. Add the sour cream, dill, garlic powder and pepper. Beat again. I add a small custard cup to the luncheon plate and surround with veggies.

A Very Simple Fruit Salad

On most days I serve fresh fruit for dessert with lunch; however, for a little variety I make this simple fruit salad:

Fruits of your choice, cut into chunks
(I use bananas, apples and grapes or strawberries)
a handful of chopped nuts
Sugar Substitute to taste
Lemon or lime juice to taste

Combine all the ingredients and toss. Serve as a dessert to round out a luncheon menu.

Start the Day with a Healthy Breakfast

2009-08-03T03:42:00.000-07:00

On most mornings I serve a high-protein breakfast-usually an omelet made with egg substitute and a small slice of toasted wholewheat bread. Processed breakfast cereal in the morning really raises my husband's blood sugar. Recently, I saw an ad for a special cereal for diabetics. I was excited because it would be so nice to be able serve him a bowl of cereal on a busy morning. I finally found the cereal in the diet food section of my local drugstore. Alas, it has 210 mg of sodium per serving–well above his 140 mg per serving limit.

I decided I would just make my own cereal. Sid tolerates old-fashioned oats well. They have a lower glycemic index than quick or instant oatmeal. Therefore, I went home and searched for a granola recipe using sugar substitute. I found one on the Splenda website (http//www.splenda.ca ) attributed to Anna Olson. http://www.splenda.ca/spenda-recipe-detail.aspx?r=R259&s=S11 I altered it a bit, omitting the dried cranberries, dried apricots and salt and adding more fiber and nuts. You may want to add some raisins but I left them out to lower the carbs. It is delicious.

Granola

Cooking spray
3 cups old-fashioned oats
1/2 cup wheat bran
1/2 cup wheat germ
1 cup pecan pieces
1 cup sliced almonds
2 tablespoons sesame seeds
1/4 cup water
3 tablespoons vegetable oil
1 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 teaspoon allspice
2/3 cup no calorie Splenda®
1 cup raisins (optional)

Preheat the oven to 350 degrees. Line a cookie sheet with aluminum foil and spray with cooking spray.

Combine the oats, wheat bran, wheat germ, pecans, almonds and sesame seeds in a large bowl. In a small sauce pan, whisk together the water, vegetable oil, vanilla, and cinnamon. Add the sugar substitute and stir over medium heat until completely dissolved.

Pour over the oat mixture. Toss several times to coat evenly. Spread out on the prepared cookie sheet. Bake 15-20 minutes stirring every 5 minutes or so. Cool completely. Add the raisins, if using. Store in an airtight container.

French Toast

1/4 cup egg substitute
2 tablespoons skim milk
1 tablespoon (measures-like-sugar) sugar substitute
1/4 teaspoon cinnamon
Cooking spray
2 thin slices homemade whole wheat bread
(or 1 slice purchased bread, cut in half)
1/2 banana, sliced
2 tablespoons sugar-free syrup
Additional cinnamon

Combine the egg substitute, milk, sugar substitute and cinnamon. Whisk to blend. Dip the bread into the egg mixture and let it sit a minute to absorb it. Meanwhile, spray a skillet with cooking spray and heat to medium-high. Reduce the heat to medium-low and slowly brown the bread on both sides. Remove to a plate, top with the bananas and drizzle with the syrup. Sprinkle with a bit of additional cinnamon.

(Be careful with the syrup. The brand I buy contains 115 mg of sodium in 1/4 a cup. I use 2 tablespoons which would be 58 mg of sodium.)

Western Omelet
(Western-style egg substitutes are available but they are too high in sodium [230 mg] for our diet.)

Cooking spray
1 tablespoon chopped bell pepper
1 tablespoon chopped onion
1/3 cup egg substitute
dash of chili powder
dash of cayenne pepper
Salt-free salsa

Spray a 5 inch skillet with cooking spray. Add the bell pepper and onion and cook over medium-low heat until cooked and soft. Remove them from the skillet and set aside.

Season the egg substitute with the chili powder and cayenne pepper. Wipe out the skillet and give quick spray. Heat to medium-high and pour the eggs into the skillet and reduce the heat to medium. With a small spatula, gently push the cooked eggs to the center and tilt the pan to allow the uncooked eggs to run to the outside. When the omelet is just about done, run the spatula under and flip. Remove from heat and add the peppers and onions to one side. Fold the other side over them. Remove to a serving plate. Top with a spoonful of salsa.

Cinnamon Oatmeal

1 cup water
1/2 cup old-fashioned oats
1/8 teaspoon cinnamon
1 teaspoon (measures-like-sugar) sugar substitute
2 teaspoons fat-free, sugar-free non-dairy coffee creamer
1 teaspoon heart-healthy soft margarine

Bring the water to a boil and add the oats. Reduce the heat to medium and cook 5 to 6 minutes. Cover and remove from the heat. Let it sit about 3 minutes. Stir in the remaining ingredients.
I sometimes add 1/2 of an apple, peeled and chopped while cooking.

Sid’s Wholewheat Waffles

My husband adapted this recipe. His waffles were beautiful. I froze the extras and we now have our own toaster waffles in the freezer. Here are his instructions:

2 1/2 cups whole wheat flour
2 teaspoons baking powder
(Or 4 teaspoons sodium and potassium free baking powder)
1/4 teaspoon salt (optional)
2 tablespoons (measures-like-sugar) sugar substitute
1 tablespoon cinnamon
1/2 cup egg substitute
2 cups skim milk
1/4 cup canola oil

Spray waffle iron with cooking spray. Turn it on to pre-heat.

In a large bowl, combine dry ingredients well with a whisk. Add liquids and whisk until liquids are evenly distributed. It’s OK if there are a few small lumps. They will disappear in the cooking. It will thicken more as it sits. If too thick add a little more milk.

Cook each waffle until very little steam can be seen. Allow waffle iron to regain heat for a minute or two between waffles.

Serve with a little heart-healthy soft margarine and sugar-free syrup