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.)