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.
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