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.

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.

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.

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!)