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.
Saturday, April 3, 2010
USE COCOA RATHER THAN CHOCOLATE FOR HEALTHIER TREATS
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.
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
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.
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.
Friday, February 12, 2010
HOT, OPEN-FACED SANDWICHES
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.
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.
Wednesday, January 20, 2010
CHASING AWAY THE POST HOLIDAY BLUES
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.
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.
Friday, January 15, 2010
Sugar-Free Gelatin
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.
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.
Sunday, January 10, 2010
SOUPS FOR COLD DAYS
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.
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.
Wednesday, January 6, 2010
FORBIDDEN FOODS - NOT!
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!)
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!)
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