Sunday Dinner Revisited

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

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

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

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

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

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

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

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

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!

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

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

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

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?

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

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