Diabetics Rejoice!

Pumpkin Bread Pudding

2012-01-29T00:07:00.006-05:00

There is a fairly new high-fiber bread on our grocery shelves by Arnold Bakery called "Health-full" and it only has 80 calories a slice! It's carb count is very friendly at 17 grams per slice and 5 grams fiber. That's a net of only 12 grams for a full-size slice of bread! One thing I like to do with the heels is to tear them into bite-size pieces and allow them to air dry. When I accumulate 2 cups (which is only 2 heels), I make one of my family's favorite comfort foods - Bread Pudding. This version has pumpkin to boost the fiber and nutrition. It is delicious served at room temperature, but on a cold winter day, it is especially comforting eaten warm.

Pumpkin Bread Pudding
Makes 8 servings

2 cups high-fiber bread, torn into bite-size pieces & dried
3 cups skim milk, divided
2 tbsp brown sugar, divided
pinch salt
2 eggs
2/3 cup pumpkin purée
1/2 cup Splenda, granular
1 tsp pumpkin pie spice
1 tsp vanilla extract
1/4 cup raisins, optional

1. Set rack to middle position and preheat oven to 350°.

2. Spray 8-inch square, glass baking pan with nonstick cooking spray. Place bread in pan and set aside.

3. In a 4 quart mixing cup, measure 1 cup milk, 1 tbsp brown sugar and pinch of salt. Whisk until sugar is dissolved. Pour over bread and allow to sit, stirring occasionally, until liquid is absorbed, about 10 minutes.

4. Meanwhile, measure the remaining 2 cups milk, remaining 1 tbsp brown sugar, eggs, pumpkin, 1/2 cup Splenda, spice, and vanilla. Whisk until well blended. Sprinkle the raisins over the bread and pour pumpkin mixture over and gently stir.

5. Bake in preheated oven for 55 minutes or until knife inserted about 1 inch from center comes out clean. Cool for 30 minutes before serving.

Nutritional Information per serving: 106.38 calories, 17.8 g carbohydrate, 1.5 g total fat, 0.4 g saturated fat, 99 mg sodium, 2.8 g fiber, 7.8 g sugar, 6.4 g protein.

Original Recipe by Kathy Sheehan, 2012

Oatmeal Cookies

2011-07-28T20:17:00.004-04:00

My daughter has been begging me to bake some of my healthy cookies for days, so I was motivated to try out a new recipe. These oatmeal cookies can be made with raisins or mini chocolate chips, whichever you prefer. Unlike a traditional oatmeal cookie, my recipe calls for more oats and less flour which adds more fiber to the batter. The addition of almond flour to replace some of the wheat flour, plus the reduction of sugar cuts the carbs of a traditional recipe by half! These soft and chewy cookies are delicious with a cold glass of milk on a hot, summer afternoon!

Also, I wanted to share a product I discovered recently that appears to be a good store-bought cookie choice. The brand is called Who Nu and the cookies come in three varieties: chocolate chip, a chocolate sandwich cookie and a vanilla sandwich cookie. The numbers look pretty good and they taste great!

Oatmeal Cookies
Makes 30 cookies

3 tablespoon unsalted butter, at room temperature
¼ cup zero trans fat butter spread (I use Smart Balance), at room temperature
¼ cup dark brown sugar
½ cup Splenda granular
1 egg
1½ teaspoons vanilla extract
¼ cup almond flour (or finely ground almonds)
½ cup all-purpose or whole wheat flour
1½ cups old-fashioned oats (not quick cooking)
½ teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
½ teaspoon ground cinnamon
½ cup raisins or mini semi-sweet chocolate chips

1. Preheat oven to 350°F. Prepare baking sheets by lightly spraying with non-stick cooking spray or use parchment paper; set aside.

2. In a small mixing bowl, measure the almond flour, all-purpose (or wheat) flour, oats, baking soda, baking powder, salt and cinnamon; set aside.

3. Cream the butter, butter spread, brown sugar and Splenda until fluffy. Add egg and vanilla and beat well. Using a wooden spoon, stir in the flour-oat mixture into the butter and egg mixture and mix until thoroughly combined. Fold in the raisins or chocolate chips.

4. Drop the batter by rounded teaspoonfuls (or use a small cookie scoop) onto the prepared baking sheets. If desired, flatten each mound slightly with the palm of your hand. Bake for 10-12 minutes or until lightly browned on the bottom. Remove to a wire rack to cool.

Nutritional information per cookie with raisins: 60.2 calories, 7.8 g carbohydrate, 2.8 g total fat, 1 g saturated fat, 55.6 mg sodium, 0.6 g fiber, 1 g protein

Nutritional Information per cookie with chocolate chips: 71.6 calories, 8.3 g carbohydrate, 3.9 g total fat, 1.7 g saturated fat, 55.6 mg sodium, 0.7 g fiber, 1 g protein

Original recipe by Kathy Sheehan, ©2011

Fruit Ice Pops

2011-06-30T17:11:00.002-04:00

There's nothing new about this idea, but if it's been a while since you were a kid, you might need to be reminded how much fun popsicles are to eat! I recently purchased a Zoku Ice Pop Maker and have been creating elaborate fruit-based pops ever since. Juicy, sweet summer fruits pureed in a blender with a bit of water (sometimes mixed with milk or fat-free half & half for a creamy pop) is all you need to do. If you desire more sweetness, add a small amount of sugar, agave nectar, honey or Splenda and you're ready to freeze! You don't need a fancy pop maker, just use paper cups and crafts sticks and in a few hours you'll have delicious, low-cal frozen treats to cool you off.

Here are some of my favorite pops:

Pineapple Coconut: Puree fresh pineapple, water, a few tablespoons of pineapple or orange juice, 1 tablespoon of shredded coconut and a few drops of coconut extract in a blender. Freeze until firm.*

Caramel Apple: Mix together apple cider and a small amount of caramel syrup. Freeze until firm.*

Strawberries & Cream: In a blender puree fresh strawberries, water, and 1 teaspoon of sugar or Splenda. Set aside 3/4 of the mixture. Add milk or fat-free half & half to the remaining puree. Fill pop mold part of the way with the strawberry puree and partially freeze (about 1 hour). Fill the mold with the strawberry cream mixture and continue freezing until firm.*

*If using a Quick Pop Maker, some sugar needs to be added to the mixture for optimum release, although only a small amount needs to be added. I've had excellent results using a combination of sugar and Splenda in my puree mixtures.

Cherry Cheesecake Tapioca Pudding

2011-06-16T14:25:00.003-04:00

It's that time of year again when fresh cherries are widely available and at the lowest prices of the season. My family loves them and I can't have too many recipes that highlight their juicy goodness. This is an old-fashioned one that reminds me of my childhood. Our housekeeper, Melvina, didn't make many desserts when cooking for my seven brothers and sisters, although on a rare occasion she'd make creamy tapioca to our great delight. Normally, tapioca pudding is made with milk, but this recipe is water-based which reduces the calories and fat. The fresh, light flavor is drawn directly from the cherries as they simmer and infuse the pudding. The addition of low-fat cream cheese and sprinkling of graham cracker gives it that distinct "cheesecake" taste. This is an easy dessert or snack that just screams "Summer!"

Cherry Cheesecake Tapioca Pudding
Makes 4 servings

3 cups fresh cherries, pitted and halved
1¼ cups water
1 teaspoon lemon juice
1/3 cup Splenda granular
3 tablespoons quick tapioca
Dash salt
2 tablespoons low-fat cream cheese, room temperature
½ teaspoon vanilla extract
2 tablespoons crushed graham crackers, divided for garnish

1. Mix the cherries, water, lemon juice, Splenda, tapioca and salt in a medium saucepan and allow to sit for 5 minutes. Heat mixture on medium heat, stirring constantly, until it comes to a boil. Reduce heat to a simmer and continue cooking, stirring often, for 10-15 minutes until cherries soften and tapioca becomes translucent.

2. Add cream cheese and stir until melted and well blended. Remove from heat and add vanilla. Divide into 4 serving dishes and refrigerate until chilled.

3. Just before serving, sprinkle each with ½ tablespoon crushed graham crackers.

Nutritional Information per serving: 159.5 calories, 29 g carbohydrate, 3 g total fat, 2 g saturated fat, 96 mg sodium, 1.5 g fiber, 1.7 g protein.

Original recipe by Kathy Sheehan, copyright 2011

Rhubarb Upside-Down Cake

2011-06-01T15:25:00.002-04:00

When I was first diagnosed with diabetes, my doctor gave me a list of good and bad foods. I remember that unsweetened rhubarb was a "free food" and, in my despair at the time, I recall sarcastically joking that I could eat all the unsweetened rhubarb I wanted - lucky me! Rhubarb is one of the earliest harvests of the spring garden and is abundant in stores and farmer's markets right now. It's full of antioxidants, vitamin C, calcium and fiber, so it is an excellent and healthy choice, but usually requires a lot of sugar to counterbalance the extreme tartness. This simple dessert is a good mixture of sweet and tart. It's easy and quick to prepare and I highly recommend that it be eaten fresh and warm out of the oven.

Rhubarb Upside-Down Cake
Makes 6 servings

¼ cup light brown sugar, unpacked
2 tablespoons zero trans fat buttery spread (I use Smart Balance)
Zest of ½ of an orange
7 ounces rhubarb (about 5-6 stalks)
½ cup all-purpose flour
¼ cup almond flour (or finely ground almonds)
1/8 teaspoon salt
¾ teaspoon baking powder
1/3 cup zero trans fat buttery spread
1/3 cup Splenda, granular
1 egg + 1 egg white
2 tablespoons fat-free buttermilk (or skim milk)
½ teaspoon vanilla extract

1. Preheat the oven to 350°F. In an 8-inch cast iron skillet (or 8" cake pan), melt 2 tablespoons buttery spread and brown sugar; stir to combine. Add orange zest and stir. Slice the rhubarb on the diagonal into 1-2" pieces and add to the brown sugar mixture and spread evenly over the bottom of the pan; set aside.

2. In a small bowl, stir together the flour, almond flour, salt, baking powder; set aside. With a handheld mixer, cream the 1/3 cup buttery spread and Splenda. Add the egg and egg white and beat until well combined. Add the buttermilk and vanilla and beat well.

3. Add the dry ingredients and beat until incorporated. Pour over the rhubarb and spread to cover. Bake for 30 minutes or until a toothpick inserted into the cake comes out clean. Remove from oven and allow to cool for about 5 minutes. Turn out onto a serving plate and cool for another 15 minutes. Serve immediately. This cake is best served warm.

Nutritional Information per serving: 215 calories, 17.5 g carbohydrate, 14.3 g total fat, 3.5 g saturated fat, 238 mg sodium, 1.3 g fiber, 4.2 g protein.

Original recipe by Kathy Sheehan, copyright 2011

Bananas Foster Quick Bread

2011-05-10T15:40:00.003-04:00

The original Bananas Foster dessert was created by the chef at Brennan's Restaurant in New Orleans in the early 1950's and has been the most requested dessert item on their menu ever since! It is a mixture of butter, brown sugar, banana liquor, sliced bananas, dark rum and cinnamon that is set aflame then served over vanilla ice cream. This banana bread recipe adopts some of those flavors and results in a unique taste that is delicious for breakfast, as an afternoon snack or even for dessert. It's quick and easy to prepare because you don't need a mixer...just stir, pour and bake. If you don't have rum flavoring in your pantry, but happen to have dark or spiced rum in your cabinet, just use the real thing. In this recipe, it's not too overpowering at all, but gives the bread a subtle flavor that adds depth and richness. Because this is a reduced fat and carb bread, be sure to wrap any leftovers well or freeze it for later to reserve it's freshness.

Bananas Foster Quick Bread
Makes 16 servings

1 cup all-purpose flour
½ cup almond flour
2 teaspoons baking powder
1 teaspoon baking soda
1/8 teaspoon salt
½ teaspoon cinnamon
½ cup oat bran or wheat germ
2 very ripe bananas, mashed (about 1 cup)
1 egg, lightly beaten
¼ cup sugar
¼ cup Splenda, granular
1/3 cup egg substitute (or 2 egg whites)
¼ cup unsweetened applesauce
3 tablespoons canola oil
1 teaspoon rum extract (or 2 teaspoons dark or spiced rum)
½ teaspoon butter flavoring
¼ cup low-fat buttermilk
3 tablespoons brown sugar, packed

1. Preheat oven to 350°F. Lightly spray an 8½" x 4½" x 2½" loaf pan with non-stick cooking spray; set aside.

2. In a large mixing bowl, sift together the flour, almond flour, baking powder, baking soda, salt and cinnamon. Stir in oat bran and set aside.

3. In a medium mixing bowl, mash the banana and add the sugar and Splenda; stir with a fork to combine. Beat in the egg, egg substitute, applesauce, canola oil, rum extract, butter flavoring and buttermilk. Add wet ingredients to the dry ingredients and stir until just combined but no flour is visible. Don't overmix.

4. Pour into the loaf pan, gently smoothing the top. Sprinkle the brown sugar over the batter and bake for 55 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer to a wire rack and cool in pan for 10 minutes. Remove from pan and cool on a wire rack completely before slicing. Wrap leftovers well to preserve freshness.

Nutritional Information per serving: 125.6 calories, 18.6 g carbohydrate, 5 g total fat, 0.5 g saturated fat, 157.6 mg sodium, 1.5 g fiber, 3.1 g protein.

Recipe by Kathy Sheehan, copyright 2011

Ginger-Walnut Salmon and Asparagus

2011-05-05T09:59:00.007-04:00

I checked out an excellent cookbook from the library that I'd like to share with you. It has so many recipes I've marked to try, this book will most likely be one I will purchase for my own collection in the future. It's the 8th edition of The New American Heart Association Cookbook (ISBN 978-0-307-40757-3). The recipe below is one from their seafood section and is quick, easy to prepare and delicious! As it bakes in the foil pouch, the topping thickens and becomes a sweet and tangy glaze. The walnuts add a satisfying crunch, not to mention even more Omega 3 fatty acids to a dish already generous with them. It is truly a heart-healthy main course!

Ginger-Walnut Salmon and Asparagus
Makes 4 servings

Cooking spray
12-20 medium asparagus spears
4 salmon fillets (about 5 ounces each)
1/4 cup light brown sugar, firmly packed
3 tablespoons honey or agave nectar
1½ tablespoons Worcestershire sauce (low sodium)
1 tablespoon cornstarch
1 teaspoon grated ginger root
1/4 cup chopped walnuts
1 tablespoon plus 1 teaspoon crystallized ginger (chopped)

1. Preheat oven to 450-degrees. Lightly spray four 15" x 12-inch sheets of aluminum foil with cooking spray. Place 3 to 5 asparagus spears in the center of each. Top with the salmon, skin side down.

2. In a small bowl, whisk together the brown sugar, honey, Worcestershire sauce, cornstarch and ginger root until the sugar is dissolved. Spoon over the top and sides of the fish. Sprinkle with the walnuts and crystallized ginger. Wrap the foil loosely and seal tightly (this leaves room for the heat to circulate inside). Place the packets on a baking sheet and bake for 20 minutes.

3. Being careful to avoid steam burns, slowly open a packet and check the salmon for doneness. If it isn't quite ready, reseal the packet and bake a few minutes longer. Open the packets carefully. Remove the skin if desired (tongs work well). Transfer the fish and asparagus to plates, top with sauce and serve immediately.

Nutritional Information per serving: 357 calories, 34 g carbohydrate, 10 g total fat, 1.5 g saturated fat, 118 mg sodium, 3 g fiber, 34 g protein.

Recipe from the book The New American Heart Association Cookbook 8th edition, Clarkson Potter Publishers, New York, copyright 2010. p. 159.

Stovetop Custard Sauce

2011-04-26T20:41:00.005-04:00

This is one of my favorite comfort foods that goes back to my childhood. It's adapted from my grandmother's recipe that she called "My Float," which was most likely inspired by the "Floating Islands" dessert that was so popular many decades ago. It is a rich, vanilla egg custard (more like a sauce or eggnog) that my grandmother would make as a treat for my mother when she was sick as a little girl in the 1940's and 50's. This tradition was passed down, as I recall my mother making this same easy-to-swallow dessert for me and I later made it for my own daughter when she was sick. I can't taste it now without feeling surrounded by the love of these special women in my life.

Last week I developed a spring cold and, when my throat was dry and sore, I decided to remake this special recipe and sip it warm. It brought immediate comfort both physically and emotionally. I used a mixture of 1% milk, almond milk and a bit of mascarpone cheese to replace the whole milk called for in the original recipe, which reduced the calories and some fat. When I replaced the sugar with Splenda, the carb count was slashed by 75%. The taste is every bit as delicious as I remember. It can be eaten alone one soothing spoonful at a time, or serve it over fresh fruit. Orange slices are especially nice if you like the taste of creamsicles! Anyway you serve it, I'm sure it will bring you comfort and joy, too.

Stovetop Custard Sauce
Makes eight generous ½ cup servings

4 eggs, lightly beaten*
2 cups 1% milk
1 cup almond milk (Original)
1/8 teaspoon salt
2/3 cup + 2 tablespoons Splenda granular
2 tablespoons mascarpone cheese
1 teaspoon vanilla extract

1. Beat the eggs in a medium bowl and add 2 cups milk. Beat with a wire whisk until well blended. Pour through a strainer to remove egg solids that did not incorporate and return mixture to bowl. Add almond milk, dash salt, Splenda and mascarpone cheese. Whip with a wire whisk until well blended. (Tiny specks of the mascarpone cheese may not blend completely, which is fine. They will melt into the mixture when heated.)

2. Boil only enough water in the bottom pan of a double boiler so that the top of the double boiler doesn't touch the water, but will hover above it. (If you don't own a double boiler, use two different size pans and nest them one inside the other, but be sure the top pan won't be sitting in the boiling water.)

3. Pour egg mixture into the top pan of a double boiler and place over the boiling water. Reduce heat until water is simmering and stir the egg mixture often for the first 5 minutes. Continue stirring constantly until mixture thickens slightly and coats the back of a spoon. This may take 10-20 minutes depending on the temperature of the water. NOTE: Do not overcook or boil mixture because the egg will separate and scramble! The temperature only needs to reach 160°F for eggs to be safely cooked.

4. Remove top pan from heat and allow to cool for 5-10 minutes, stirring occasionally. Add vanilla and stir to combine. Refrigerate custard until serving time. If desired, the custard can be served warm, but it is usually served chilled either alone or over fruit. It is wonderful over fresh orange slices or any combination of fruit salad.

Nutritional Information per ½ cup serving (fruit not included): 96 calories, 6 g carbohydrate, 4.6 g total fat, 2 g saturated fat, 120.6 mg sodium, 0.1 g fiber, 5.2 g protein.

*To reduce the fat even further, you can replace 2 whole eggs with ½ cup egg substitute (such as Egg Beaters). This will change the nutritional information per serving slightly to 86.8 g calories, 5.8 g carbohydrate, 3.7 g total fat, 1.7 g saturated fat, 130 mg sodium, 0.1 g fiber, 5.5 g protein.

Recipe by Kathy Sheehan, copyright 2011. Inspired by my grandmother Gaga's recipe taken from her handwritten recipe notebook from the 1940's.

How does this compare to my grandmother's recipe? This recipe contains significantly fewer calories and carbohydrate compared to the traditional recipe that calls for whole milk and sugar. For comparison, the nutritional information for the same size serving of the traditional recipe is 168.8 calories, 25.3 g carbohydrate, 5.2 g total fat, 2.5 g saturated fat, 106 mg sodium, 0 g fiber, 5.9 g protein.

Spiced Up Carrot Muffins

2011-04-15T13:40:00.006-04:00

What bunny wouldn't love these? Made with a pound of sweet carrots, these Southwestern-style muffins are a good source of beta carotene and provide a half serving of vegetables in every muffin! They are partially sweetened with agave nectar, which is similar to a light cactus honey. (It's not as thick as regular honey, but almost as sweet.) You can find agave nectar in health food stores and many regular grocery stores due to its increasing popularity. Another benefit of these muffins is obtained by the tiny amount of cayenne, which is known to increase metabolism. By using almond flour for half of the wheat flour in a traditional muffin recipe, the carbs are cut by over 30%! They're not too sweet and they have a little spicy kick from the cayenne, which makes them an excellent side with grilled meat, chicken or fish. I also enjoy them as a snack in the afternoon. Recently, I served these at a pot luck dinner and they were well received by my guests, each wondering about the unusual combination of flavors. No one could believe they were a "diet" muffin, and neither will you!

Spiced Up Carrot Muffins
Makes 12 muffins

1/3 cup canola oil
1/3 cup light agave nectar
¼ cup Splenda granular
2 large eggs
Zest of 1 lime
Juice of 1 lime (about 2-3 tablespoons)
1 pound grated carrots (about 3 cups)
1 cup all-purpose flour
1 cup almond flour (or finely ground almonds)
2 teaspoons baking soda
¼ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground ginger
1/8 teaspoon ground cayenne (or less, if you don’t like too much heat)
6 tablespoons chopped pecans or pine nuts, divided

1. Preheat oven to 350-degrees F. Spray a 12-cup muffin tin with non-stick vegetable spray or line with paper muffin cups; set aside.

2. In a large bowl, whisk together the all-purpose flour, almond flour, baking soda, salt and spices; set aside.

3. Using an electric handheld or standing mixer on medium-high speed, mix together the canola oil, agave nectar, Splenda, and eggs until well blended. Add the zest and juice of one lime and mix well. Add the grated carrots and mix thoroughly.

4. Make a well in the center of the dry ingredients and add the wet ingredients all at once. With a wooden spoon, stir until just moistened. Add ¼ cup of the nuts and stir. Divide the batter equally among the prepared muffin cups. Sprinkle about ½ teaspoon of the remaining nuts on the top of each muffin.

5. Bake in preheated oven for 22-25 minutes until a toothpick comes out clean. Cool in pan for 5 minutes, and then transfer muffins to a wire rack to cool. Serve warm or at room temperature.

Nutritional Information per muffin: 220.7 calories, 20.9 g carbohydrate, 14 g total fat, 1.2 g saturated fat, 293.5 mg sodium, 2.5 g fiber, 4.7 g protein.

Recipe by Kathy Sheehan, copyright 2011

Semi-Homemade Super Soup

2011-03-25T15:56:00.003-04:00

I must admit that I eat a lot of canned soup. It's such an easy and quick lunch and, when I'm busy, opening a can is about as much time as I'm willing to take to prepare a meal. I want to share with you my tip for making ordinary canned soup much more nutritious and exciting to eat.

First, you will probably notice and agree with me when I say that soup companies can be pretty skimpy with their ingredients. Even though I usually choose a vegetable-based soup, such as minestrone, I'm always disappointed in the small quantity of vegetables included, usually far less than 1 cup per serving. Also, there are some brands in which potato is the main "vegetable." That just doesn't cut it with me!

My solution is to always have a bag of frozen mixed vegetables and another of chopped spinach on hand. Look around, there are many excellent mixtures available in your grocer's freezer. Chopped fresh cherry or grape tomatoes are another great vegetable add-in. Sprinkle in different herbs to enhance the flavor. Finally, keep canned beans in the pantry. Drain and rinse about a half-cup, toss them in the pot and you'll quickly and easily super-size your soup (but in a good way). If it's too thick, add a splash of broth until it reaches the desired consistency. The addition of extra vegetables and beans will provide more vitamins, minerals, anti-oxidants and fiber to what would have been a dull, lifeless can of soup! Not only that, but your portion size will be much larger and more satisfying. Give it a try -- it works for me!

Roasted Celery Root with Prosciutto

2011-03-06T14:32:00.007-05:00

"And the winner of the ugly vegetable award goes to....celery root!" Sometimes called root celery, knob celery or celeriac, this scary-looking vegetable is extremely low in calories, carbs and sodium while also being a good source of calcium and potassium. I've always been curious about this vegetable, but its appearance in the vegetable bin has kept me from picking it up, much less trying it, until now. My mission this past week was to try a new vegetable and, after looking over the entire vegetable section, it was either celery root or golden beets. The celery root won, but only barely.

After reading about it, I discovered that the taste is rather mild, like celery. It can be boiled, mashed or roasted, much like a potato. As a matter-of-fact, it pairs nicely with potatoes in a gratin or combined with boiled potatoes and mashed thereby cutting the carbs of either of these typically "potato" dishes by quite a lot. I found an intriguing recipe in the book In Season by Sarah Raven. She wrapped it in pancetta, which is unsmoked Italian bacon, and roasted it in the oven. Pancetta is high in saturated fat, so I made some adjustment and used very thinly sliced prosciutto. The flavor was incredible and turned the celery root into a spectacular side or main dish. I served it with a chopped tomato & fresh mozzarella salad drizzled with a balsamic vinaigrette. Honestly, this strange vegetable prepared in this way both surprised and delighted me and, more importantly, my apprehensive husband. You've got to give this one a try!

Roasted Celery Root with Prosciutto

(Makes 2 servings)

1 celery root (about the size of a large potato)

1 teaspoon olive oil

salt & pepper

½ teaspoon Italian herb seasoning

pinch of garlic powder (if not already included in the Italian seasoning)

4 thin slices of prosciutto

1. Using a sharp knife, remove the outer skin of the celery root. Slice it in half, then slice one-half of the root into 4-5 wedges (about ½" to ¾" thick). Set aside and reserve the remaining half for another use. Steam the wedges over boiling water for about 10 minutes, until beginning to soften.

2. Pat dry with a paper towel and place the steamed wedges in a medium-sized bowl. Add olive oil and season with salt, pepper and herbs. Toss to coat and allow to rest for 10 minutes. Meanwhile, preheat the oven to 350-degrees.

3. Wrap each wedge in a slice of prosciutto. Place on a baking sheet and roast in the preheated oven for about 20 minutes. Turn the wedges and increase the heat to 375-degrees. Continue roasting for another 15-20 minutes until the celery root is soft when pierced with a fork and the prosciutto is crispy on both sides (you may need to turn them another time to achieve the proper amount of crispness). Serve hot.

Nutritional Information per serving (2 wedges, not including salad): 84 calories, 9.1 g carbohydrate, 4.2 g total fat, 1.5 g saturated fat, 287 mg sodium, 1.9 g fiber, 3.3 g protein.

Recipe adapted from one found in the book In Season by Sarah Raven.

Cheesy Creamy Nonfat Dip

2011-03-02T15:56:00.007-05:00

I learned about a new Facebook app to help people wishing to follow and maintain a healthy lifestyle. It's called Health Seeker Game and that's exactly what it is, a game! You set weekly "missions" for yourself, such as incorporating more vegetables and fruit into your food plan. (That's my mission for this week.) Then the game suggests many easy ways to do this, but I only had to choose three actions I'm willing to complete. So, for this week, I'm challenging myself to replace one lunch or dinner with a salad, to choose a snack of vegetables or fruit three times and to try one new fruit or vegetable before the week is over. The fun part is that I can invite my family and friends to join the game, allowing us to encourage and challenge each other, send kudos or share progress. As I progress, week after week, I will be rewarded and move up level by level, so positive reinforcement and motivation are built into the game. It's free to play, so check it out!

My first action was to prepare and cut vegetables for quick and easy snacking. I usually don't like just munching on raw celery, but am quite willing when it's coated with a savory, creamy dip. The recipe below is my version of Ranch Dip. It's nonfat and very high in protein and calcium because the base is simply nonfat cottage cheese. It takes only minutes to prepare and tastes great! I hope everyone reading this post will join me to play the Health Seeker Game (http://www.healthseekergame.org/) and invite all your friends to join, too.

Cheesy, Creamy Nonfat Dip

(Makes 1 serving)

½ cup non-fat cottage cheese

herbs & spices of your choice

I chose the following from my cabinet: onion powder, parsley, pinch of dill weed, dried chives, pinch of paprika, sprinkle of garlic powder, salt & pepper.

1. Place all of the ingredients in a food processor or blender and blend until smooth. Serve with cut vegetables.

Nutritional Information for the entire recipe (not including vegetables): 80 calories, 6 g carbohydrate, 0 g fat, 0 g saturated fat, 410 mg sodium, 0 g fiber, 14 g protein.

Enchiladas Your Way!

2011-02-14T18:24:00.003-05:00

One cold afternoon late last week, I made a slow-cooking pot roast. I love doing this because it provides me with lots of leftover roast to make other meals during the week. A favorite "leftover" were these delicious beef enchiladas made better with the substitution of healthier ingredients. First, the roast was top round, which is extremely lean to begin with but made melt-in-your-mouth tender by the slow-cooking process. Also, I used reduced-fat cheese in place of full-fat. Another addition was the V-8 juice to extend the store-bought enchilada sauce and increase the amount of vegetables. The final result was every bit as wonderful as my favorite Mexican restaurant, but with many fewer calories, carbs and fat.

If beef is not your thing, then chicken or a firm, white fish (such as cod or halibut) is easily substituted. You can use leftover chicken or braise boneless, skinless breasts in place of the beef. If you like fish tacos, then I guarantee you'll enjoy fish enchiladas just as much. Be certain to select a firm, white fish that will be "meaty" enough not get overlooked when mixed with the other ingredients. Finally, if you want a totally meatless version, omit the meat and add more beans and possibly some chopped spinach. Anyway you prepare these spicy enchiladas, I'm sure they'll become an often-requested, go-to recipe to feed your hungry family.

Enchiladas Your Way!
(Makes 8 enchiladas)

¼ cup chopped onion
2 teaspoons olive oil
2/3 cup V-8 vegetable juice
¾ cup salsa (in strength of your choice)
½ pound left-over roast or blade steaks (chicken or fish can be substituted)

8 ounces enchilada sauce (1 cup)
8 corn tortillas
1½ cups shredded reduced-fat cheddar, divided
½ cup canned pinto or kidney beans (drained and rinsed)

Chopped cilantro (optional)

1. In a heavy saucepan, heat the oil over medium heat and add the onion. Saute until soft and translucent. Add the vegetable juice and salsa; stir to combine.

2. If using blade steaks, cut the steaks into two strips and discard the center membrane that runs down the middle. Place into the saucepan and simmer over low heat for 1½ hours. If using leftover roast, simmer for 25-30 minutes until the meat shreds easily. (If using chicken, place ½ pound of skinless, boneless chicken breasts into the mixture and simmer for 20-25 minutes. If using fish, place fillets into mixture and simmer for about 12-15 minutes or until flaky.)

3. Remove meat to a plate and shred with two forks. (If using fish, break into bite-size chunks.) Strain the sauce through a sieve and catch the liquid in a bowl and reserve. Mix the reserved liquid with the enchilada sauce; stir to combine and set aside. Add the solids to the shredded meat and cool for 10-15 minutes. Meanwhile, preheat oven to 350-degrees. Once the meat mixture is cooled, add ½ cup of the shredded cheese and the drained beans; stir to combine. Taste to adjust seasonings and add more salt, pepper, hot sauce, chopped cilantro or chili powder to your liking.

4. Place several large spoonfuls of the smooth enchilada sauce into the bottom of a 9" x 13" baking dish. Spread sauce to edges. Follow the directions on the package to heat the tortillas and make them pliable. (Keep the warm tortillas covered with a damp cloth until you fill them so they don't dry out.) Place a large spoonful of filling down the center of one tortilla, fold ends over filling and place into the baking dish with seam side down. Repeat with remaining tortillas.*

5. Pour and spread the enchilada sauce over the top of the filled tortillas being certain to spread until any exposed tortilla is covered with sauce (this will prevent the tortilla from drying and cracking during the baking process). Sprinkle the remaining 1 cup of cheese and chopped cilantro over the top and cover tightly with foil. Bake in preheated oven for 20 minutes. Remove foil and bake for another 4-5 minutes until cheese has browned slightly. Serve immediately.

*The beauty of this dish is that you can make only the number of servings you need, and then refrigerate the leftover filling, enchilada sauce, cheese and corn tortillas to make another meal later in the week.

Nutritional Information per 1 beef enchilada: 229 calories, 16.3 g carbohydrate, 9.2 g total fat, 4 g saturated fat, 559 mg sodium, 3 g fiber, 16.9 g protein.

Nutritional Information per 1 chicken enchilada: 184 calories, 16 g carbohydrate, 5 g total fat, 2 g saturated fat, 596 mg sodium, 3 g fiber, 15 g protein.

Nutritional Information per 1 fish enchilada (made with cod): 206 calories, 16 g carbohydrate, 6 g total fat, 2 g saturated fat, 553 mg sodium, 3 g fiber, 22 protein

Original recipe by Kathy Sheehan, copyright 2011

A Healthier M&M Cookie

2011-02-07T23:25:00.003-05:00

I'm sending a Valentine's Care Package to my daughter who is away at college. She's very conscious about healthy eating, so she'll really appreciate these! The carbs and calories have been seriously reduced by substituting almond flour for most of the white flour and cutting out most of the sugar. Typically, a cookie base such as this has over 1 cup of brown sugar, but I get a similar flavor by adding a mere 3 tablespoons of brown sugar and 1 teaspoon of molasses. You will be amazed how the tiny bit of molasses adds a depth of flavor you couldn't achieve with Splenda alone. Also, the small addition of ground flaxseed meal boosts the fiber a bit and provides heart-healthy omega-3 fatty acids, just what a heart needs on Valentine's Day -- enjoy!

M&M Cookies
(Makes 30 cookies)

1 cup almond flour (or finely ground almonds)
2/3 cup all-purpose flour
1 teaspoon baking soda
1 tablespoon ground flaxseed meal
¼ teaspoon salt
3 tablespoons dark brown sugar, packed
1 teaspoon molasses
¾ cup Splenda, granular (not baking blend)
4 tablespoons unsalted butter, softened
2 tablespoons zero-trans fat buttery spread (I used Smart Balance)
1 large egg
1½ teaspoons vanilla extract
½ cup mini M & M chocolate candies (milk or dark)

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment and set aside.

2. In a small mixing bowl, combine the flours, baking soda, flaxseed meal and salt. Use a fork to break up any lumps in the almond flour; set aside.

3. In a large mixing bowl, beat the butter and buttery spread, brown sugar, molasses and Splenda together with a handheld or standing mixer until sugars are well combined with the butter. Add egg and vanilla and beat for 1-2 minutes until well incorporated.

4. Gradually add the dry ingredients using a wooden spoon and stir until flour is well incorporated and a soft dough forms. Fold in the M&M chocolate candies.

5. Drop by rounded teaspoonfuls (or level small cookie scoop) about 2 inches apart onto cookie sheet. Bake until set and beginning to brown around the edges, about 8-10 minutes. Cookies will not brown much, so watch carefully and do not overbake. Remove immediately to wire rack and cool. Store in an airtight container at room temperature.

Nutritional Information per cookie: 73.1 calories, 6.3 g carbohydrates, 4.8 g total fat, 1.6 g saturated fat, 70 mg sodium, 0.6 g fiber, 1.4 g protein.

Original recipe by Kathy Sheehan, copyright 2011

How does this compare to a homemade Chocolate Chip cookie made from a traditional recipe? My recipe is much lower in calories, carbohydrates, fats and sodium. For comparison, the nutritional information for the same size cookie made from a traditional recipe is 160 calories, 21 g carbohydrates, 8 g total fat, 4 g saturated fat, 90 mg sodium, 0.5 g fiber, 2 g protein.

Apple Cheddar Muffins

2011-01-09T18:11:00.006-05:00

My friend gave me The Colonial Williamsburg Tavern Cookbook and I've enjoyed looking through the recipes and recalling many fond memories of our trips to Williamsburg, Virginia. This particular recipe was inspired by one in the book and is a large savory muffin, with just a touch of sweetness from the apples. It makes a wonderful snack by itself, one would be great with a steaming bowl of soup or they would be the perfect side dish for a ham or BBQ dinner. As a variation, I made one batch with smoked cheddar and the smokiness of the cheese was reminiscent of bacon, although these are meat-free. Whether you use regular sharp or smoked cheese, these muffins will not last long when a crowd is around!

Apple Cheddar Muffins
(Makes 12 servings)

1 cup all-purpose flour
1 cup almond flour (or finely ground almonds)
1 tablespoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
½ teaspoon ground cinnamon
4 tablespoons unsalted butter, softened
1 tablespoon sugar
3 tablespoons Splenda granular
2 large eggs
1 cup light sour cream
2 medium apples, peeled, cored and finely chopped
½ cup reduced fat sharp cheddar, shredded

1. Preheat oven to 425-degrees. Spray muffin tin with non-stick cooking spray; set aside.

2. In a large bowl, combine the flours, baking powder, baking soda, cinnamon and salt. Stir with a fork to break up any lumps in the mixture; set aside.

3. With a handheld or standing mixer, cream the butter and sugar until creamy. Add the Splenda and continue beating until well combined. Add the eggs, one at a time. Add sour cream and beat until combined. Pour the wet ingredients into the dry ingredients and stir with a wooden spoon until just moistened. Fold in the chopped apples and cheese.

4. Divide batter evenly into the twelve muffin cups and bake for 18-20 minutes or until toothpick inserted comes out clean. Allow to cool in pan for 5 minutes, and then remove to wire rack. Allow to cool for about 15 minutes and serve. Store any leftovers in an air tight container at room temperature. These muffins are best eaten warm, so it is suggested to reheat in 300-degree oven for 5-8 minutes before serving leftovers.

Nutritional Information per muffin: 188.3 calories, 16.5 g carbohydrate, 11.2 g total fat, 4.2 g saturated fat, 120 mg. sodium, 1.6 g fiber, 6.1 g protein.

Adapted by Kathy Sheehan from the recipe "King's Arms Tavern Apple Cheddar Muffins" (page 157) in the book The Colonial Williamsburg Tavern Cookbook, published by The Colonial Williamsburg Foundation, copyright 2001.

How does this recipe compare to the original? This recipe is lower in calories, has significantly fewer carbs, less saturated fat, less sodium, plus more fiber and more protein. For comparison, the nutritional information for one muffin made with the original recipe is 204 calories, 25 g carbohydrate, 9.5 g total fat, 5.4 g saturated fat, 166 mg sodium, 0.8 g fiber and 5 g protein.

Limoncello Pasta

2010-12-30T22:12:00.005-05:00

My husband and I spent a wonderful week in Rome about a month ago and I'm still dreaming about the incredible Lemon Pasta we had at La Sacarestia near the Pantheon (twice). Yesterday, I was thumbing through a fun Trader Joe's cookbook I received for Christmas from my sister and was intrigued by one of the recipes. It was pasta topped with a lemon-vodka sauce, which sounded like it might be similar. The only problem was that it called for an entire container of mascarpone cheese as a base for the sauce! Knowing it would be too high in saturated fat, I began thinking of a way to lighten the dish. I happen to have a bottle of limoncello liqueur in the fridge and thought it might boost the lemon flavor, as well. To make a long story short, let me just say that I may have found the perfect combination of ingredients and portion size that will allow me to feast on my Roman Lemon Pasta more often! It goes very well with simple, grilled chicken breasts or tenders. A side of sauted spinach completed this healthy, quick and delicious meal.

Limoncello Pasta
(Makes 4 side-dish servings)

4 oz. dry angel hair pasta (I used Dreamfield's)
1 tablespoon unsalted butter
1½ tablespoon all-purpose flour
2/3 cup chicken stock, warmed in microwave
Zest from one lemon
Juice from one lemon
1½ tablespoons limoncello liqueur
¼ cup mascarpone cheese
1 teaspoon dried basil leaves
Salt & freshly ground pepper to taste

1. Prepare the pasta according to package directions.

2. Meanwhile, in a medium saucepan, melt the butter. Add the flour, whisk and cook for about 45 seconds. Slowly add the warmed chicken stock while whisking constantly. Bring to a boil and reduce heat to a simmer. Cook, stirring frequently, until thickened. Add the lemon zest, juice, limoncello, mascarpone cheese, basil, salt and pepper. Stir until cheese has melted and mixture is smooth.

3. Drain pasta and toss with lemon sauce. Serve immediately.

Nutritional Information per serving: 203.2 calories, 25 g carbohydrate, 9.5 g total fat, 5.2 g saturated fat, 77.4 mg sodium, 2.7 g fiber, 4.9 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Added 1/10/11: I wanted to make this dish for an Italian Potluck reunion of my Rome traveling friends. To make this dish for a crowd and more portable, I first chose to use penne pasta instead of angel hair. I tripled the recipe, boiled the pasta for only 5 minutes, combined it with the sauce and poured it into a 13"x9" casserole dish. I topped it with a mixture of ½ cup breadcrumbs mixed with lemon pepper and 2 tablespoons olive oil. I baked it in a 400-degree oven for about 25 minutes. This variation makes 12 side dish portions.

Easy Pear & Cranberry Cobbler

2010-12-20T18:10:00.004-05:00

At this time of year when sweets are abundant, arriving in gift boxes every day and threatening my food plan, I try to have something on hand that I can enjoy without guilt. This fruit cobbler is an easy dessert that is delicious and good for me! It utilizes the wonderful Comice pears available in the stores right now (they are the sweetest and juiciest of the pear varieties), plus the warm spices give it a holiday twist. Apples can be substituted and are just as delicious. I used Quaker Oatmeal Pancake mix, but you can use any whole grain mix you may already have in your pantry. This cobbler is quick, very simple to prepare and just as tempting as anything my friends and relatives have given us this holiday season. Like me, you may find it a lot easier to leave the high-carb, sugary treats to others if you have an alternative to satisfy your sweet tooth. Best wishes for a happy, healthy holiday!

Easy Pear & Cranberry Cobbler
Makes 8 servings

½ cup whole grain or oatmeal pancake mix
½ cup almond flour
1½ teaspoons cinnamon, divided
¾ teaspoon ground ginger, divided
¼ teaspoon nutmeg
1/8 teaspoon ground cloves
3 tablespoons Splenda granular
1 egg
½ cup skim or almond milk
1 tablespoon canola oil
4 pears, cored, peeled and cut into 1" chunks (apples can be substituted)
½ tablespoon lemon juice
3 tablespoons dried cranberries
1 tablespoon flour

1. Preheat oven to 375-degrees. Spray an 8" square baking dish with non-stick cooking spray; set aside. In a small mixing bowl, mix together the pancake mix, almond flour, 1 teaspoon cinnamon, ½ teaspoon ginger, nutmeg, cloves and Splenda. Mix together with a fork to break up any lumps. Set aside dry ingredients and prepare pears.

2. Core and peel each pear, then cut into large chunks. Place the pears into a medium mixing bowl, add lemon juice and toss to coat. Add the dried cranberries, ½ teaspoon cinnamon, ¼ teaspoon ginger and 1 tablespoon flour; stir to combine. Spoon pears into the prepared baking dish; set aside.

3. To the dry ingredients, add the egg, milk and canola oil. Stir vigorously with a fork until batter is well combined. Pour over pears and spread to cover fruit. Bake in preheated oven for 30 minutes. Remove from oven and cool for 15 minutes before serving. Also, it can be served at room temperature.

Nutritional Information per serving: 162.5 calories, 25.4 g carbohydrate, 6.4 g total fat, 0.6 g saturated fat, 91.8 mg sodium, 4.6 g fiber, 3.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to traditional cobbler? This recipe is much lower is calories, carbs and fat, plus it has 4x the fiber and double the protein! For comparison, a ½ cup serving of traditional fruit cobbler is 360 calories, 67 g carbohydrate, 10 g total fat, 3 g saturated fat, 1 g fiber, 2 g protein.

Peppermint Bark Cake

2010-12-14T20:48:00.010-05:00

On Christmas Eve, it is a tradition in our family to have a simple meal of soup, salad and rolls. The idea is to make things easy and restful before the big day and allow us to attend evening church services without the hassle of preparing a large meal. With that simple fare, I always like to prepare a very special and memorable dessert, since it is usually the highlight of the meal. This year, I was inspired by the Chocolate-Peppermint Bark candy that is a holiday favorite of many and transformed it into a cake that sparkles with peppermint crystals!

If you're making this ahead, sprinkle the candy on top just before serving to preserve it's sparkle and freshness. To create the peppermint crystals, I broke four ½-ounce candy canes into a plastic bag and gently hammered them with the smooth side of my meat mallet (or use the side of a rolling pin) until they were the size I wanted. I removed 2 tablespoons and reserve it for the topping, then continued hammering until the candy was finely crushed (this I used in the batter).

This beautiful dessert not only makes a festive centerpiece, it is rich and decadent. The dark chocolate cake is fudge-like with the slightest hint of peppermint, the filling is creamy and the white chocolate topping is smooth and delicious. The grand finale is the sweet, minty crunch from the crushed candy canes. I already know it will be a hit with my family this year. (From sampling my "test cake," my non-diabetic husband has declared this the best recipe I've created so far!) I hope it will be enjoyed by your family, as well. Merry Christmas!

Peppermint Bark Cake
(Makes 12 servings)

Cake Ingredients:
¾ cup almond milk
1 oz. unsweetened or bittersweet baking chocolate (1 square), chopped
¾ teaspoon instant coffee granules (decaf or regular)
1¼ cups almond flour (or finely ground almonds)
¾ cup all purpose flour
½ cup cocoa powder
1 teaspoon baking soda
1½ teaspoon baking powder
¼ teaspoon salt
3 tablespoons finely crushed peppermint candies
6 tablespoons butter, softened
¼ cup sugar
3 large eggs
One 2.5 oz. container of baby food prune puree (about 3 tablespoons)
1 cup Splenda granular
¼ teaspoon peppermint extract
1 teaspoon vanilla extract

Chocolate Cream Filling Ingredients:
1½ tablespoons cocoa powder
½ cup almond milk (original or unsweetened)
½ cup mascarpone cheese
3½ tablespoons Splenda granular
1 teaspoon vanilla extract
2 tablespoons fat-free, sugar-free chocolate fudge instant pudding mix (dry powder)

Topping Ingredients:
1½ tablespoons almond milk (or fat-free ½ & ½ can be substituted)
½ cup white chocolate morsels
2 tablespoons crushed peppermint candies

1. Prepare an 8" springform cake pan by placing a circle cut from parchment or wax paper in the bottom of the pan and spray sides with non-stick cooking spray; set aside. In a small saucepan, heat ¾ cup almond milk over medium-low heat to scalding or microwave on high for 60-90 seconds. Remove from heat and add the roughly chopped unsweetened baking chocolate square and instant coffee granules; stir until melted and smooth. Allow to cool for 20 minutes before proceeding; meanwhile preheat oven to 350-degrees and assemble the remaining cake ingredients.

2. In a small mixing bowl, sift together the flours, ½ cup cocoa powder, baking soda, baking powder, salt and 3 tablespoons finely crushed peppermint candies; set aside. In a large mixing bowl and using a handheld or standing mixer, cream the butter and sugar until light and fluffy. Add the eggs, one at a time, beating well after each addition. Add the prune puree, Splenda and extracts. Beat until well incorporated, stopping to scrape down sides of bowl at least once. Alternate adding the dry ingredients ½ cup at a time and the cooled milk and chocolate mixture until well combined, scraping down sides of bowl occasionally.

3. Spoon into prepared cake pan and bake for 38-42 minutes or until toothpick inserted in center comes out clean. Remove from oven and cool in pan for 10 minutes. Carefully remove cake from pan and move to a wire rack to cool completely.

4. Meanwhile make chocolate cream filling by first melting the 1½ tablespoons cocoa powder in almond milk over low heat or in the microwave for about 45-60 seconds on high. Stir to incorporate cocoa into milk. Set aside until cooled to room temperature. (If desired, place in refrigerator to hasten cooling.) Place mascarpone cheese in a large mixing bowl and add cooled almond milk mixture. Beat with a handheld or standing mixer on high until well combined and mixture is light and fluffy (it will resemble whipped cream). Add Splenda, extract and continue to beat until incorporated. Add the 2 tablespoons of chocolate instant pudding powder and beat well. Place in refrigerator for at least 10 minutes to set. With a serrated knife, cut cake into two layers. Stir chocolate pudding mixture before spreading onto lower half of cake. Top with top layer; set aside.

5. To make white chocolate topping, heat 1½ tablespoons milk and morsels in microwave for 15 seconds on high. Repeat if necessary. Allow to sit for 1-2 minutes. Stir until morsels are melted and mixture is smooth; set aside to cool. Mixture will thicken as it cools. To hasten cooling, refrigerate for 10-15 minutes until the consistency of a very thick, but pourable glaze, stirring occasionally.

6. Pour white chocolate topping onto the center of the top layer of cake and spread to edges if it doesn't spread out to cover top of cake and allow it to drip over the sides. Sprinkle with 2 tablespoons crushed peppermint candies. Allow topping to cool completely and set. Store in refrigerator, but allow to stand at room temperature for 15 minutes before serving.

Nutritional Information per serving (1/12th of cake): 325 calories, 31.3 g carbohydrate, 21 g total fat, 9.2 g saturated fat, 3.5 g fiber, 6.8 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this cake recipe compare with a traditionally prepared cake? I've substituted almond flour for a large portion of the white flour and eliminated most of the high-carb sugar. These substitutions alone make a huge difference! For comparison, the same size serving of a similar cake made with traditional ingredients is 489.5 calories, 78.7 g carbohydrate, 24 g total fat, 14 g saturated fat, 2.2 g fiber and 4.8 g protein.

Spiced Pecans

2010-11-30T12:10:00.008-05:00

Are you looking for a gift to make the special PWD (person with diabetes) in your life this holiday season? Spiced nuts are a Christmas tradition, but ordinary recipes call for nearly 1 cup of sugar, which turns what should be a low-carb snack into a high one! The truth is that some sugar is necessary to achieve the crispy coating, but most can be exchanged with a sugar substitute and the taste results are exactly the same as the traditional recipe. Even people on your gift list that aren't watching their carbs don't need all that sugar, so this recipe is for everyone!

The most surprising thing about this snack is the health benefits you and your friends will receive. Pecans are a good source of Omega-6 fatty acids, containing about half as much as walnuts. Clinical research has shown that eating a handful of pecans per day can lower LDL (bad cholesterol) similar to what is seen with cholesterol-lowering medications. Pecans are also a good source of zinc, manganese, magnesium, vitamin B1 and iron. Who would have guessed that so much LOVE and GOOD FORTUNE accompany this easy-to-prepare holiday treat?

Spiced Pecans
(Makes 16 servings)

1 tablespoon butter, softened
¼ cup sugar
½ cup Splenda granular
1 teaspoon cinnamon
½ teaspoon cloves
¼ teaspoon nutmeg
¼ teaspoon ginger
¼ teaspoon allspice
½ teaspoon salt
1 egg white, lightly beaten
2 tablespoons cold water
1 pound of pecan halves

1. Preheat oven to 275-degrees. With your fingers, spread softened butter over the entire cookie sheet; set aside.

2. In a large mixing bowl, mix together the sugar, Splenda, spices and salt with a fork. In a small bowl, beat the egg white and water together. Add the egg white mixture to the dry ingredients and stir into a paste.

3. With a fork or rubber spatula, stir in ½ of the pecans and gently fold until coated. Add the rest of the pecans and continue stirring and folding until all the pecans are coated with the sugar-egg mixture. Spread in one layer on the cookie sheet. Bake for 45 minutes or until coating is crisp and golden brown.

4. Remove from oven and cool to room temperature while on the cookie sheet. Carefully break apart any pecans clusters and store in an airtight container.

Nutritional Information per ¼ cup serving: 204 calories, 4.1 g carbohydrate, 21.1 g total fat, 2.2 g saturated fat, 42.5 mg sodium, 2.8 g fiber, 2.8 g protein.

Variation: Aztec Cocoa Pecans

Omit the ginger, add 3 tablespoons unsweetened cocoa powder and add an additional ½ tablespoon Splenda to the dry ingredients. To the egg white add an additional 1 teaspoon water. Proceed according to above directions.

Slice-of-Pie Oatmeal

2010-11-23T13:08:00.004-05:00

The mornings are getting colder and I'm in the mood for a hot breakfast. These quick, flavorful additions to a bowl of steaming oatmeal make a wonderful start to the day! Using simple ingredients you might already have on hand, you can create a different flavor every morning. Oatmeal makes an ideal brunch, especially on weekends when most people sleep a bit later. Also, I'll admit to eating it as an afternoon snack, especially when it tastes like pie or cheesecake! My favorite style is the old-fashioned oats (or steel cut), which only take 5-7 minutes to prepare over the quick cooking variety, because the thicker grain is heartier and more substantial. I like my oatmeal to have a bite to it! Quick cooking is fine, but instant is too mushy in my opinion. Whatever time of day you get a craving for it, just boil some water and, in a few minutes, you'll have a satisfying bowl of warm goodness.

Slice-of-Pie Oatmeal
(Serves 1)

½ dry oatmeal, old-fashioned or quick cooking (not instant)
1 cup water
Pinch salt

Prepare oatmeal on the stovetop according to package directions. (Quick cooking may not require as much water, so please check the package.) Add topping of your choice from suggestions below and add nutritional information accordingly.

Nutritional Information for cooked oatmeal alone: 150 calories, 27 g carbohydrate, 2.5 g total fat, 0.5 g saturated fat, 250 mg sodium, 4 g fiber, 5 g protein.

Pumpkin Pie Spiced Oatmeal (pictured): Top cooked oatmeal with 1 tablespoon pumpkin butter, 2 tablespoons light vanilla yogurt and 1/8 teaspoon pumpkin pie spice. If you like it a bit sweeter, add ½ teaspoon Splenda granular and stir.
Add the following nutritional information to cooked oatmeal: 47 calories, 12 g carbohydrate, 0 g fat, 7 mg sodium, 0 g fiber, 0.5 g protein.

Apple Pie Oatmeal: Top cooked oatmeal with 1 tablespoon apple butter or ½ grated apple, 2 tablespoons light vanilla yogurt, 1/8 teaspoon vanilla extract and 1/8 teaspoon cinnamon. If you like it sweeter, add ½ teaspoon Splenda granular and stir.
Add the following nutritional information to cooked oatmeal: 47 calories, 12 g carbohydrate, 0 g fat, 7 mg sodium, 0 g fiber, 0.5 g protein.

Banana Cream Pie Oatmeal: Top cooked oatmeal with 1 tablespoon mashed ripe banana, 2 tablespoons light vanilla yogurt, 1 packet Splenda or Stevia and 1/8 teaspoon banana extract. Stir to combine.
Add the following nutritional information to cooked oatmeal: 46 calories, 11.2 g carbohydrate, 0.1 g total fat, 0 g saturated fat, 7 mg sodium, 1.1 g fiber, 0.9 g protein.

Cherry Cheesecake Oatmeal: Mix together 1 tablespoon low-fat cream cheese, ½ teaspoon vanilla extract, 1 packet of Splenda or Stevia and spoon onto cooked oatmeal. Top with 1 tablespoon chopped dried cherries and a pinch of nutmeg.
Add the following nutritional information to cooked oatmeal: 55 calories, 7 g carbohydrate, 1.8 g total fat, 1.1 g saturated fat, 30 mg sodium, 0.3 g fiber, 1.5 g protein.

Recipes by Kathy Sheehan, copyright 2010

Stout Stew Topped with Cheese Toast

2010-11-17T10:52:00.003-05:00

I have recently returned from a wonderful vacation in Rome! Every meal was a culinary delight and I happily gained two pounds, in spite of the many miles of walking every day. Of course, it was nearly impossible to eat anything but marvelous Italian food, but I was fortunate to discover an unassuming family-run place called Tattoria Antonio near the Patheon that offered Italian favorites with beans, instead of pasta, which ended up being my favorite restaurant of the trip. On the flight home, my husband said he wanted a big steak for dinner the next day because he was all "pasta-ed out" and I couldn't have agreed more!

Instead of the traditional steak and potatoes, I wanted to quickly resume my diet of healthful eating, so I made this incredible, thick stew which was just as satisfying. It's based on a traditional Irish stew, but has a lot more vegetables, fiber from the beans and considerably less fat because I chose a lean cut of beef. The house was filled with the delicious aroma of the cooking stew all afternoon and the lean meat ended up being melt-in-your-mouth tender! I served it like a French Onion Soup with the cheese toast in the stew to soak up the flavor. If you're looking for an alternative to the turkey we'll all be stuffed with come next Thursday, try this recipe. I guarantee it will make any cold, rainy November day worthwhile!

Stout Stew Topped with Cheese Toast
(Makes 8 servings)

1½ tablespoons olive oil, divided
3 red onions, chopped
4 carrots, sliced
4 stalks celery, sliced
3 cloves garlic, finely chopped
1½ cups baby bella mushrooms, sliced
1 teaspoon dried rosemary
1½ pounds lean stewing beef, cut into ¾" pieces
16 oz. (2 cups) dark beer, such as Guinness (not lager)
2 tablespoons flour mixed with cold water
1 teaspoon black pepper
½ teaspoon salt (or to taste)
1½ cups frozen peas
1½ cups canned pinto beans, drained and rinsed
Eight ½" thick slices of hearty bread
1 cup shredded 2% reduced-fat sharp cheddar cheese

1. Preheat oven to 375-degrees. In a large Dutch oven or heavy oven-proof pot, heat ½ tablespoon olive oil over medium-low heat. Add onions and saute for about 10 minutes until soft and translucent. Do not color onions too much. Add carrots, celery, garlic, mushrooms and rosemary and continue cooking for another 5 minutes. Transfer cooked vegetables to a bowl and increase heat to medium-high.

2. Add the remaining 1 tablespoon of oil to the pot and add beef. Quickly sear beef on all sides, and then remove pot from heat. Return cooked vegetables to pot, add pepper and salt and stir to combine. Slowly add the dark beer, trying not to cause too much foaming. Add the flour dissolved in water, plus just enough extra water to cover beef and vegetables and slowly stir. (If beer has foamed too much, allow to settle before placing in oven.) Cover pot and place in the preheated oven for 1½ hours.

3. Stir stew, check liquid level and add a small amount water if necessary. Cover pot and return to oven for another 30 minutes until meat is tender. Once again, stir stew and return to oven uncovered for 20 minutes to allow the stew to thicken. Add frozen peas and drained beans and return to over for another 10 minutes, or until desired consistency is reached. Remove from oven and allow stew to rest while you prepare the cheese toast.

4. Top each slice of bread with 2 tablespoons of shredded cheddar cheese. Toast bread in the oven until cheese is melted and beginning to brown. To serve, spoon about 1¼ cups of stew into each serving bowl and place a cheese toast directly in the middle of each, allowing the bread to soak up some of the liquid. (Alternative: If you own sturdy, oven-proof serving bowls, spoon stew into bowls, top with a slice of hearty bread and sprinkle with cheese. Heat under a broiler at least 4-6 inches away from coils until cheese is melted.)

Nutritional Information per serving: 479.3 calories, 45 g carbohydrate, 10 g total fat, 4.5 g saturated fat, 639 mg sodium, 7.1 g fiber, 41.5 g protein.

Recipe by Kathy Sheehan, copyright 2010

Apple Honey Balls

2010-10-25T18:32:00.003-04:00

The air is cool, the trees are bright with autumn colors, apples are still abundant and pumpkins are on the doorstep, all of which makes me crave the earthy, rich flavors of the season and are the inspiration behind this soft, flavorful, nutritious cookie. The flaxseed meal provides a good dose of omega 3 fatty acids, as much as 170 mg per cookie! It also gives it a nutty flavor which pairs so well with the grated apple. The light coating of pumpkin pie spiced sugar really makes this the perfect cookie for an autumn day, but the real treat is that it's only about 7 carbs each!

Apple Honey Balls
(Makes 28 cookies)

¾ cup all-purpose flour
1 cup almond flour (or finely ground almonds)
¼ cup flaxseed meal
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon ground cinnamon
1/8 teaspoon ground mace
1/3 cup zero trans-fat buttery spread (I use Smart Balance)
¾ cup Splenda granular
2 tablespoons honey
1 egg
1 teaspoon vanilla
¾ cup grated Granny Smith apple (peeled and cored)
1½ teaspoons lemon juice

Topping Ingredients:
2 tablespoons sugar
1 teaspoon pumpkin pie spice

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment paper; set aside.

2. In a small mixing bowl, combine the flours, flaxseed meal, baking powder, baking soda, salt, cinnamon and mace. Stir with a fork to break up any clumps in the almond flour; set aside. Grate the apple into a small bowl and toss with the lemon juice; set aside.

3. Prepare the topping by placing the sugar in a small bowl with the 1 teaspoon pumpkin pie spice, stir to combine; set aside.

4. In a large mixing bowl, cream together the buttery spread, Splenda and honey with a handheld or standing mixer. Add egg and vanilla and beat for 2 minutes. With a wooden spoon, add the dry ingredients all at once and stir until well combined. Fold in the grated apple. Drop the dough by rounded teaspoonful into the sugar-spice topping mixture (or a level small cookie scoop). Roll just one side in the sugar-spice mixture and place on cookie sheet with the topping mixture side up. (Tip: If dough is too soft, place in refrigerator for 15-20 minutes and it will be easier to handle.)

5. Bake for 12-13 minutes until bottom begins to brown. Remove to wire rack to cool. Store at room temperature in an airtight container.

Nutritional Information per cookie: 70 calories, 6.9 g carbohydrate, 4.2 g total fat, 0.7 g saturated fat, 42.5 mg sodium, 0.8 g fiber, 1.6 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Glazed Chicken with Pear

2010-10-18T21:38:00.003-04:00

I know that grilled chicken is an excellent, lean protein choice but it can be boring, especially when it's on the menu a couple of times a week. When I was thinking about how I could prepare it tonight, I looked around my kitchen and saw a beautiful, ripe pear sitting in my fruit bowl and remembered how the sweet and savory combination of fruit with meat can be so satisfying. Pears and apples are abundant in stores right now and they are at their peak. I especially like a Bartlett pear for this recipe because it cooks and softens quickly, but if you prefer a crisper fruit, try Bosc or Red Pear. The mixture of nutmeg, apple juice with the broth reduces into a nice, light glaze. This quick recipe takes only about 15 minutes to prepare and makes a beautiful and delicious autumn meal.

Glazed Chicken with Pear
(Makes 2 servings)

2 boneless, skinless chicken breasts (about 6 oz. each)
Poultry seasoning
Lemon pepper
Salt
2 teaspoons olive oil
1 large, ripe Bartlett pear (cored, peeled and sliced)
¼ cup low-sodium chicken broth
½ cup apple juice or cider
Dash of nutmeg
½ teaspoon cornstarch (omit for gluten free recipe)

1. Butterfly or pound chicken breasts until about ½" thick. Season both sides with a dusting of poultry seasoning, lemon pepper and salt. In a measuring cup, combine the chicken broth, apple juice and nutmeg. Measure the cornstarch in a small bowl and add 2 tablespoons of the liquid. Stir cornstarch until dissolved; set aside.

2. Heat a non-stick skillet over medium heat, add olive oil and add chicken breasts. Cook for 3-4 minutes, turn and continue cooking for another 3 minutes or until juices run clear. Remove chicken to a plate and cover with foil to keep warm.

3. Add pear slices to the pan and cook for 1 minute, turn each slice and continue cooking for another minute. Add the broth-juice mixture and simmer until liquid has been reduced by half and pear slices are soft. Return chicken breasts to pan to reheat. Add cornstarch mixture and stir liquid until thickened slightly. Turn chicken to coat with glaze.

4. Divide chicken and pear slices equally between two serving plates and serve immediately.

Nutritional Information per serving: 320.5 calories, 24.7 g carbohydrate, 6.3 g total fat, 1.2 g saturated fat, 312.5 mg sodium, 3.3 g fiber, 40.1 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Pumpkin Whip

2010-10-03T18:27:00.003-04:00

One of the cooking classes I taught last spring was how to incorporate more vegetables into one's diet. This recipe is a great example of how I hoped to turn a vegetable hater into a vegetable lover! You won't believe how jam-packed this simple dessert is with nutrition. One serving provides 148% of your daily requirement of Vitamin A, 110 mg of calcium, 8% vitamin D, 16% vitamin E, 2% vitamin C and almost 5% iron. It's a good source of beta carotene, low in carbs and, as if all of this isn't enough, it tastes like pumpkin pie and is delicious, especially on a cool autumn day. Your kids will love this soft, creamy pudding and never know they're eating vegetables. Take a few minutes to whip some up today. Your body will thank you tomorrow!

Pumpkin Whip
(Makes 6 servings)

15 oz. canned pumpkin (1¾ cups)
2 cups cold almond milk (skim or soy milk can be substituted)
½ teaspoon vanilla
2 tablespoons Splenda granular
2 teaspoons pumpkin pie spice
1 pkg. fat-free, sugar-free vanilla pudding mix

1. In a blender or using a wire whisk, blend the pumpkin, almond milk, vanilla, Splenda, and pumpkin pie spice until well combined. Add pudding mix and whisk for 2 minutes. Pour into individual serving dishes and refrigerate for at least 30 minutes. Serve cold.

Nutritional Information per serving: 65.3 calories, 13.3 g carbohydrate, 1 g total fat, 0 g saturated fat, 250 mg sodium, 2.4 g fiber, 1 g protein.

Recipe by Kathy Sheehan, copyright 2010

Tomato and Vegetable Cobbler

2010-09-21T14:50:00.006-04:00

When you think of cobbler, you probably think of fruit, right? Well, the tomato is a savory fruit rich in lycopene, other antioxidants and Vitamin C. The tomatoes at my local farm stand are at their peak right now and this recipe highlights them beautifully. I've already made it a couple of times and plan to bring it to a pot luck supper at my church this Friday, it's that good! The cornstarch thickens the liquid drawn from the vegetables during cooking to create a light glaze. The vegetables glisten like the jewels that they are and taste divine. I used a variety of tomatoes, including plum, beefsteak, and some heirloom varieties in yellow and orange to add color and an assortment of subtle flavors. The crunchy, cornbread topping just adds to the fun!

If you're not a huge tomato fan, you can cut back on them and fill in with other vegetables that have a high water content, such as summer squash, zucchini, eggplant and mushrooms, also add an additional ¼ cup liquid or stock to the vegetables along with the cornstarch to create the glaze. Leftovers keep well in the refrigerator and make an excellent, simple lunch the next day. I top mine with cheese and reheat for about 20 minutes in an individual baking dish until hot. Yum!

Tomato and Vegetable Cobbler
(Makes 6 servings)

4 large tomatoes
1 small zucchini
1 small yellow summer squash
Salt and pepper to taste
1 tablespoon cornstarch

Topping:
½ cup all-purpose flour
½ cup cornmeal
¾ teaspoon baking powder
1/8 teaspoon baking soda
Pinch salt
2 tablespoons cold unsalted butter, cut into cubes
1 egg, beaten
½ cup fat free buttermilk (or ½ skim milk mixed with ½ tablespoon lemon juice and allowed to sit for 5 minutes)

1. Preheat oven to 350-degrees. Core and cut each tomato into 8 sections, then cut each section into bite-size pieces and place into a large bowl. Slice each squash lengthwise, then cut into ¾” chunks and add to the tomatoes. Season vegetables with salt and pepper. Add cornstarch and toss to coat. Allow to sit while you prepare the pan and topping.

2. Spray a casserole dish with non-stick cooking spray; set aside. Measure the flour, cornmeal, baking powder, baking soda and salt into a food processor or medium mixing bowl. Add butter and pulse until butter is distributed or cut into dry ingredients with two knives or pastry cutter until mixture is the texture of wet sand. Add egg and buttermilk and pulse (or blend with a fork) until a batter is formed.

3. Toss the vegetables one more time before transferring them into the prepared baking pan. Drop batter in spoonfuls over vegetables then spread batter with a knife to cover, leaving spots without batter so steam can escape during cooking. Bake for 45-50 minutes or until bubbly and cornmeal topping is golden. Remove from oven and cool for a few minutes before serving.

Nutritional Information per serving: 158.3 calories, 23.1 g carbohydrate, 5.6 g total fat, 2.9 g saturated fat, 185.5 mg sodium, 2.9 g fiber, 5.2 g protein.

Recipe by Kathy Sheehan, copyright 2010

White Peach Panna Cotta

2010-09-14T10:06:00.005-04:00

I recently learned of a new type of cheese becoming more available in the US which is low fat, low carb, a good source of protein and calcium and low calorie! It sounds too good to be true, doesn't it? It's called quark and is a European-style soft, fresh cheese similar to cream cheese but softer and not as tangy. It is available at Whole Foods in the cheese refrigerated section and comes in an 8 ounce tub. Also, you can make it at home by cooking buttermilk in a low oven overnight and then straining the resulting solids with a cheese cloth. It's delicious as a topping for potatoes with chives or even as a spread on toast with jam or apple butter.

In this recipe, I've used it to make the light Italian dessert called Panna Cotta, which is a cooked cream thickened with gelatin. Unflavored gelatin comes in a dry powder and is available in the traditional variety (which is a meat product), but also kosher and vegetarian varieties, as well. Instead of heavy cream, I used low-fat milk, quark and pureed peaches for the creaminess that is the hallmark of this dessert. Any pureed fruit will do. I just happened to have some delicious, local white peaches on hand, but this would be equally good with nectarines, yellow peaches (even no-sugar added canned), strawberries, ripe pears or plums. Just peel, seed and give them a whirl in your food processor or blender to create the puree. (Wash but do not peel strawberries.) Another benefit of this simple dessert is that its an excellent source of calcium containing 155 mg per serving! It can be made ahead for dinner guests or will keep for 2-3 days in the refrigerator to provide a wholesome snack to grab when you need a lift in the afternoon.

White Peach Panna Cotta
(Makes 4 servings)

¼ cup cold water
1 envelope unflavored, dry gelatin powder
1 cup 1% low-fat milk
½ cup Splenda, granular (plus more, if needed)
1½ cups peach puree (about 4 medium peaches)
8 oz. quark
¼ teaspoon ground cardamom

1. Sprinkle powdered gelatin over the cold water and allow to sit for 5-10 minutes until water is absorbed and granules have softened. Meanwhile, bring the milk to a simmer over medium heat. Add gelatin and whisk until granules are dissolved, about 4 minutes. If mixture begins to boil, remove from heat and continue whisking.

2. Add Splenda, fruit puree, quark and cardamom. Whisk to combine. Taste to determine sweetness. If more sweetness is desired, add 1 tablespoon of Splenda at a time and whisk until desired sweetness has been reached.

3. Pour ¾ cup of the mixture into each dessert dish and place in the refrigerator until chilled and set, at least 3 hours. (For convenience when entertaining, this dessert can be made the day ahead.) Optional: Garnish with two thin slices of peach and a dollop of whipped cream, if desired.

Nutritional Information per serving (not including garnish): 162.7 calories, 18 g carbohydrate, 6.7 g total fat, 2.6 g saturated fat, 113.7 mg sodium, 1.4 g fiber, 9.3 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Peanut Butter Caramel Dip with Apples

2010-09-11T19:43:00.004-04:00

It's football season again...and a danger for mindless snacking while my attention is focused on the game is a very real threat to my commitment to healthy eating. I'm surrounded by an array of pretzels, chips, pizza and beer. I must be vigilant, or my hand will stray to a bad place and make its way to my mouth! The key to success is to plan ahead and have nutritious snacks within my reach, preferably some with protein, which will be more filling and keep my BG from spiking and crashing later. If you need some good ideas, check out the appetizers in my blog archive, along with the recipe below.

I want to tell you about a product I use often for flavoring my morning smoothies that has many other uses, as well. I'm talking about the wonderful selection of sugar-free flavored syrups available. I use DaVinci Sugar Free Syrups, which are available online and in some stores. They are great for flavoring plain yogurt, to spice up a mug of coffee or to use in the many recipes posted on the company's website. I recently purchased the Dulce de Leche flavor and used it to add the taste of creamy caramel to peanut butter, which is excellent as a dip for sliced apples. It satisfies my craving for caramel apples that I strangely only get this time of year. So, enjoy the game AND take care of your health at the same time!

Peanut Butter Caramel Dip with Apples
(Makes 2 servings)

2 tablespoons creamy peanut butter
1 tablespoon sugar-free caramel flavored syrup
1 large apple, cored and sliced

1. Measure the peanut butter and caramel syrup in a small microwavable bowl or custard cup. Microwave for about 12 seconds on high and stir until combined. Use as a dip for the sliced apples.

Nutritional Information per serving: 148 calories, 18.4 g carbohydrate, 8.2 g total fat, 1.8 g saturated fat, 81 mg sodium, 3.7 g fiber, 3.8 g protein.

Original recipe by Kathy Sheehan, copyright 2010

BLT Salad with Homemade Buttermilk Dressing

2010-09-04T10:13:00.004-04:00

I made another batch of my delicious Blueberry Muffins the other day and have plenty of buttermilk leftover. I'm not one to throw anything away, so I came up with this creamy homemade buttermilk dressing. I also happened to have a variety of tomatoes in my vegetable basket gathered from the local farm stand and a generous neighbor's garden, so it made sense to star them in this recipe. If you can, use different colors and types of tomato to create a beautiful salad that will dazzle the eye, as well as the palette. Tomatoes come in many colors besides the classic red, such as yellow, purple and orange and each has it's own flavor. They are also a rich source of lycopene, one of the most powerful natural antioxidants, along with Vitamins C and A. This salad is the perfect venue for the delicious, ripe tomatoes so abundant in gardens and farmer's markets right now. It makes a wonderful side dish or main dish salad for a light meal. Enjoy the harvest!

BLT Salad with Homemade Buttermilk Dressing
(Makes 4 servings)

½ head iceberg lettuce
6 tomatoes, cored and cubed (about 1½-2 cups)
2 slices bacon, cooked and crumbled

Dressing:
2 tablespoons chives or scallions, minced
1 small shallot, minced
1 tablespoon parsley, minced
1 clove garlic, minced
¼ teaspoon black pepper
½ cup low-fat mayonnaise
1/3 cup fat-free buttermilk

1. Whisk all the dressing ingredients together and refrigerate. The dressing can be made ahead. Cook bacon until crispy, drain on paper towels and crumble into a small bowl; set aside.

2. Core the iceberg lettuce, cut in half and reserve half for another time. Take the remaining half and cut into ¼ inch strips, give the lettuce a rough chop to create bite-size pieces and place into a large bowl.

3. Core and slice tomatoes, then cut into cubes. Add to the lettuce and toss with the dressing and ½ of the bacon. Divide evenly among four serving plates and sprinkle the remaining bacon evenly over the top of each serving. Serve immediately.

Nutritional Information per serving: 153 calories, 12 g carbohydrate, 11.7 g total fat, 2.5 g saturated fat, 383.5 mg sodium, 1.2 g fiber, 3.6 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Huevos Rancheros with Vegetables and Beans

2010-08-30T17:05:00.007-04:00

Egg dishes tend to be inexpensive and are appropriate for any time of day, from breakfast to dinner. Often I'll make a vegetable omelet for lunch or dinner because it's quick, easy and a good source of protein. The classic way of making Huevos Rancheros is to fry eggs, top with salsa and serve over warm tortillas. I took this classic dish and added a variety of vegetables and beans to increase the nutrition density and fiber. The combination of flavors is wonderful and makes a simple, but satisfying meal.

If you're like me with an empty-nest and don't need four servings, go ahead and make the entire vegetable-bean mixture and store half. It makes a delicious filling for a Mexican-style omelet or eat it as a side dish later in the week.

Huevos Rancheros with Vegetables and Beans
(Makes 4 servings)

2 teaspoons olive oil
4 yellow corn tortillas
1 medium onion, chopped
1/3 cup frozen corn
One 10 oz. package frozen chopped spinach, thawed or microwave for 4 minutes
1 plum tomato, seeded and chopped
½ zucchini, shredded
½ cup canned black beans or pinto beans (drained and rinsed)
1½ tablespoons fresh cilantro or parsley, chopped (or 2 teaspoons dried)
1¼ cups salsa, divided
4 large eggs
Salt and pepper to taste

1. In a large non-stick skillet, heat olive oil until hot and add corn tortillas. Cook, turning once, until hot and beginning to bubble and become crisp on the surface. Remove from skillet and drain on paper towels; keep warm.

2. Reduce the heat to medium and cook the onion and corn, stirring occasionally, until onions are soft and translucent and corn is beginning to brown around the edges. Add spinach and cook for 4 minutes (if not previously microwaved), stirring occasionally. Add tomatoes, zucchini, beans, herbs and ¼ cup salsa. Season with salt and pepper and stir to combine.

3. Create four circles in the vegetable-bean mixture and crack one egg into each. Sprinkle eggs with salt and pepper. Cover skillet until eggs are cooked to your liking, about 2-3 minutes. If a hard yolk is desired, turn eggs half way through cooking time.

4. Place one corn tortilla on each serving plate. Divide eggs and vegetable mixture evenly among the corn tortillas and top each with additional salsa, up to ¼ cup per serving. Serve immediately.

Nutritional Information per serving: 230 calories, 28.2 g carbohydrate, 6.9 g total fat, 1.8 g saturated fat, 341.8 mg sodium, 5.5 g fiber, 11.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Peaches with Ginger Cream

2010-08-24T10:58:00.003-04:00

I wait anxiously all year for peach season and I'm happy to announce: they are here once again! Peaches are my favorite fruit and eating them fresh and unadorned is my usual way. Although, I must admit, peaches do pair well with ginger and I sometime crush a couple of gingersnaps and sprinkle them over the top for a quick snack or dessert. Sometimes simple is the very best. You've heard of peaches and cream? This recipe is a twist on that classic combination. It's quick, simple to prepare and turns an ordinary peach into a heavenly, elegant dessert -- one you would be proud to serve to company!

Peaches with Ginger Cream
(Makes 6 servings)

6 ripe medium peaches
½ cup mascarpone cheese (plain)
1/3 cup skim, soy or almond milk (original flavor)
1 teaspoon freshly grated ginger (or ½ teas. dried)
1/8 teaspoon mace
3 tablespoons Splenda granular
Sprinkle of nutmeg as a garnish

1. In a medium mixing bowl, mix together the mascarpone cheese, milk, ginger, mace and Splenda. With a handheld or standing mixer, beat on high until light and fluffy; set aside.

2. Peel and slice one peach into each serving dish and arrange in a spiral. Dollop 2 tablespoons of the ginger cream into the center of each serving and sprinkle lightly with grated nutmeg. Serve immediately.

Nutritional Information per serving: 121 calories, 10.2 g carbohydrate, 8.2 g total fat, 4.6 g saturated fat, 15 mg sodium, 1.4 g fiber, 2.2 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Blueberry Upside Down Cake

2010-08-19T14:34:00.008-04:00

Sometimes when I cook, things don't always turn out as I hoped, as with this recipe. When I turned it out of the pan, it didn't release properly from my old baking tin so that it ended up a broken jumble on the plate (the reason why there's no pretty picture). But the taste was terrific and this dessert was a real hit with my family, so I wanted to share it anyway. Next time when I make this, I'll be sure to coat the pan liberally with the cooking spray or just plan to eat it like a cobbler.

The benefit of substituting almond and coconut alternative flours for most of the white flour not only adds more nutrients to the finished product, but also fiber (something we all need more of in our diet). It is most notably the coconut flour that brings fiber to this recipe. If you've never tried using coconut flour to make pastries, cookies or pancakes, I highly recommend it. I love the creamy, rich texture it brings to my baked goods. It's best for sweet recipes, as it adds a hint of natural coconutty sweetness to the mix.

Blueberry Upside Down Cake
(Makes 8 servings)

1½ cups fresh blueberries, washed and drained (or frozen can be substituted)
2 tablespoons blueberry, grape jelly or seedless blackberry jam
1 teaspoon Splenda granular or 1 packet
1 tablespoon water
1 tablespoon lemon juice

2/3 cup almond flour (or finely ground almonds)
¼ cup coconut flour
½ cup all-purpose flour
2 teaspoons baking powder
¼ teaspoon salt
6 tablespoons zero trans-fat buttery spread (I use Smart Balance)
2/3 cup Splenda granular
1 egg
Zest of 1 lemon (about 1½ teaspoons)
2/3 cups skim or almond milk (original flavor)

1. Preheat oven to 350-degrees. Spray a 9-inch round cake pan with non-stick cooking spray.

2. In a small microwaveable bowl, mix together the water and jelly. Microwave for a few seconds until jelly melts. Add the blueberries, 1 teaspoon Splenda and lemon juice. Stir to coat berries with jelly mixture. Pour into the prepared cake pan and spread into an even layer; set aside.

3. In a medium bowl, sift together the flours, baking powder and salt. In a large bowl and using a handheld or standing mixer, cream together the buttery spread and 2/3 cup Splenda. Beat until smooth and creamy. Add egg and lemon zest and beat well. Alternate adding the dry ingredients and milk, beginning and ending with the dry ingredients. Beat on medium speed for 1 minute. The batter should be thick, but pourable. Spoon batter over berries in pan and spread gently to cover berry mixture while being careful not to stir the berry juice into the batter.

4. Bake for 30-35 minutes or until toothpick comes out clean and the surface is golden. Cool pan on a wire rack for about 5 minutes. Place large plate over the pan and invert cake so blueberries are on top. Let cool another 10-15 minutes until no longer steaming hot. Serve warm or at room temperature. Top with whipped cream, if desired (optional).

Nutritional Information per serving: 219.5 calories, 23.5 g carbohydrate, 12.7 g total fat, 2.7 g saturated fat, 254 mg sodium, 4.8 g fiber, 4.7 g protein

Original recipe by Kathy Sheehan, copyright 2010

Summer Garden Pasta Alfredo

2010-08-07T11:02:00.005-04:00

Prior to my diagnosis of T2 diabetes, my meal of choice at my favorite Italian restaurant would most often be Fettuccine Alfredo. I love that creamy, cheesy sauce over the soft noodles. But, if you look at the nutritional information per serving of the traditional recipe (see below), it's no wonder I ended up with a digestive medical illness! That doesn't change the fact that I love Pasta Alfredo and have cravings for it occasionally.

This recipe makeover really satisfies my longing for noodles and creamy cheese sauce. It includes lots of high-fiber, nutritious vegetables that are abundant in backyard gardens and farmer's markets right now. If you've run out of ways to serve zucchini and tomatoes, try this recipe! Here's my daughter's comment at the dinner table last night that says it all: "If I was served this at Olive Garden, I would think it was great! It tastes like the real thing to me."

Summer Garden Pasta Alfredo
(Makes 5 servings)

1 zucchini, quartered and sliced
1 yellow summer squash, quarter and sliced
¼ cup finely chopped onion
1 package frozen broccoli florets or 3 cups fresh
1 tablespoon flour
6.5 oz. soft cheese spread, garlic and herb flavor (I used Alouette)
1-2/3 cups skim milk or Hood Calorie Countdown Dairy Beverage
½ cup grated Parmesan cheese
2 tablespoon torn fresh basil (or 2 teaspoons dried)
1 tablespoon chopped fresh parsley (or 2 teaspoons dried)
2 plum tomatoes, seeded and chopped
Salt and pepper to taste
6 oz. dried carb-friendly spaghetti pasta (I used Dreamfields)

1. Cook pasta according to package directions.

2. In a large non-stick skillet sprayed with non-stick cooking spray, saute the first four ingredients until tender-crisp. Add flour and cook for 30 seconds. Add cheese spread and stir until melted. Add milk and stir to combine. Cook, stirring frequently, until bubbly and thickened. Add Parmesan cheese, herbs, tomatoes, salt and pepper. Stir and cook until heated through.

3. Place drained spaghetti into a large serving bowl. Pour sauce and vegetables over the top and toss until noodles are coated. Serve immediately.

Nutritional Information per serving: 303.2 calories, 37.8 g carbohydrate, 10.9 g total fat, 7.2 g saturated fat, 386 mg sodium, 5.8 g fiber, 16.4 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare with traditional Pasta Alfredo? Traditional Alfredo is made with loads of butter and heavy cream and doesn't have the benefit of added vegetables. This healthier recipe is seriously lower in calories, carbohydrate and saturated fat. For comparison, the nutritional information for a lunch-size portion of Fettuccine Alfredo at a favorite Italian restaurant chain is an astonishing 800 calories, 69 g carbohydrate, 48 g total fat, 30 g saturated fat, 810 g sodium, 4 g fiber, 23 g protein.

Best Reduced-Carb Blueberry Muffin EVER!

2010-07-27T13:45:00.013-04:00

The wild Maine blueberries are in and I can't get enough of them. I wanted to make fresh blueberry muffins, but my past attempts have been less than satisfactory because either they didn't have enough blueberry flavor or, if I tried to add more, the blueberries would sink to the bottom in a soggy layer that would fall apart. I saw a recipe demonstrated on America's Test Kitchen television show on PBS that suggested swirling blueberry jam into the batter, which made sense. So, starting with their recipe, I made changes and substitutions to create a seriously reduced-carb version and the result is spectacular! Before mixing the batter, cook up a small amount of low-sugar, fresh blueberry jam to be swirled into each muffin for a burst of intense blueberry flavor. It's a extra step in the process, but well worth the effort. (Note: You may use frozen blueberries for the jam, but fresh blueberries will hold up better in the batter. Also, use real sugar for the topping because sugar substitute will not melt and crystallized into the crunchy, yummy topping that makes these muffins so delicious.)

I served these this morning to a house guest staying for the week (someone who had never experienced my low-carb baking before) and he "ooohhh-ed and aaawww-ed" while eating three in a row. When I told him they were low sugar and reduced carb, he couldn't believe it...and neither will you!

Best Reduced-Carb Blueberry Muffin EVER!
(Makes 12 muffins)

Muffin Batter:
2 cups fresh blueberries, picked over
1 teaspoon sugar
1½ cups sifted almond flour
1 cup all-purpose flour
¼ teaspoon salt
2 teaspoons baking powder
1 cup Splenda granular (not baking blend)
2 large eggs
¼ cup Smart Balance buttery spread, melted and cooled
2 tablespoons canola oil
1 cup fat-free buttermilk (or ¾ cup plain low-fat milk)
1½ teaspoon vanilla extract

Topping:
¼ cup sugar
Zest of one large lemon, finely grated (about 1½ teaspoons)

1. Bring 1 cup blueberries and 1 teaspoon sugar to a boil over medium heat. Cook, mashing berries with the back of a spoon and stirring frequently until berries have broken down and mixture is thickened and reduced to ¼ cup, about 6 minutes. Transfer to a small bowl and cool to room temperature, about 10-15 minutes.

2. Adjust oven rack to upper-middle position and preheat oven to 425-degrees. Spray muffin tin with non-stick cooking spray. Prepare the topping by mixing together ¼ cup sugar and lemon zest; set aside.

3. Whisk flours, baking powder and salt together in a large bowl. In a medium bowl, whisk Splenda and eggs together until thick and well blended, about 45 seconds. Slowly whisk in melted butter spread and oil until combined. Whisk in buttermilk and vanilla. Using a rubber spatula, fold egg mixture and remaining 1 cup blueberries into flour mixture until just moistened. (Batter will be lumpy with a few spots of dry flour; do not over mix.)

4. Use an ice cream scoop or large spoon to divide batter equally among the muffin cups (batter should completely fill cups). Spoon a teaspoon of cooked berry mixture into the center of each mound of batter. Using a chopstick or skewer, gently swirl filling into batter using a figure-eight motion. Sprinkle lemon sugar topping evenly over muffins.

5. Bake until muffin tops are golden and just firm, 17-19 minutes, rotating muffin tin halfway through baking time. Cool in pan for 5 minutes, then transfer to a wire rack and cool for 5 minutes before serving.

Nutritional Information per muffin: 222 calories, 21.8 g carbohydrate, 13 g total fat, 1.7 g saturated fat, 179.5 mg sodium, 2.3 g fiber, 5.8 g protein.

Recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to the original blueberry muffin recipe from America's Test Kitchen? This recipe is lower in calories, sodium and has only half the carbohydrate and saturated fat, plus it has more protein and fiber. For comparison, the nutritional information for a muffin made with the traditional recipe is 290 calories, 47.5 g carbohydrate, 9.5 g total fat, 3.1 g saturated fat, 292 mg sodium, 1.2 g fiber, 4.4 g protein.

Added 8/7/10: If you don't want to bother with a muffin tin, this can be baked in an 8" square baking pan instead. Bake for about 22 minutes or until a toothpick stuck in the center comes out clean. It makes a wonderful coffeecake or dessert!

Dilled Salmon with Low-fat Hollandaise Sauce

2010-07-19T21:36:00.004-04:00

It seems my creativity can only flow in one direction at a time. For the past several weeks, I've been very busy preparing four new sewing patterns for publication, so I apologize for the infrequent postings lately. But don't worry, I'm still cooking! It's been fun going into the archives and rediscovering some of my old favorite recipes.

My daughter is home from college for the summer and this recipe was partly her creation. She made her seared dill salmon for me one evening and I just happened to have some of my low-fat hollandaise sauce leftover in the fridge. The sauce was the perfect finishing touch to her delightful recipe.

Real hollandaise sauce is made from 2-3 eggs, 2 sticks of butter and lemon juice, which is so loaded with saturated fat I might have a heart attack just thinking about it! My mock hollandaise sauce starts with a convenient dry mix and is less than 1 gram of saturated fat per serving. The packaged dry hollandaise mix, when made according to the directions, can be a bit gravy-like and too dull for me, so I spiced it up with a pinch of cayenne and more lemon. It makes ten low-fat servings, so you'll have plenty leftover for eggs benedict, asparagus or another fish dish later in the week.

Dilled Salmon with Low-fat Hollandaise Sauce
(Makes 2 servings)

1 packet of Hollandaise sauce mix (I use Knorr brand)
1 cup skim milk or Fat-free Hood Calorie Countdown Dairy Beverage
2 tablespoons Smart Balance buttery spread
Pinch of cayenne pepper (or to taste)
2 tablespoons lemon juice
2 center-cut salmon fillets (5 oz. each, no skin)
Salt & freshly ground pepper
Fresh chopped dill or dried
1 tablespoon Canola oil or Grapeseed Oil (for high temp cooking, not olive oil)

1. Mix the milk and sauce mix in a small saucepan until well blended. Heat the hollandaise sauce over medium-low heat according to package directions, except only add 2 tablespoons of buttery spread (instead of ¼ cup butter as the package recommends). After it boils for 1 minute, remove from heat and add cayenne pepper and lemon juice; set aside.

2. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper on both sides, and season liberally with dill only on one side. Rub the oil on each side. When skillet is very hot, place the oiled salmon in the pan, dill side down and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flaky and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Remove to serving plate and top each serving with 2 tablespoons hollandaise sauce. Serve hot.

Nutritional Information per serving: 274.5 calories, 2.75 g carbohydrate, 9.35 g total fat, 3.8 g saturated fat, 196.5 mg sodium, 0 g fiber, 31.3 g protein.

Original recipe by Maralee and Kathy Sheehan, copyright 2010

Chocolate Fudge Pudding Infused with Natural Mint

2010-07-10T11:18:00.004-04:00

It's been too hot and humid to cook lately, so we've been getting by with cooler foods. (One of our favorite summer meals is BLT sandwiches made with turkey bacon.) Although we don't have much of a desire to eat, the weather has been ideal for my herb garden to go wild! Here is a dessert or snack recipe that I've already made several times this summer, or whenever it's necessary to thin out the mint patch. The mint flavor is subtle and refreshing, not overpowering like when a liquid extract is used. After you boil the milk and mint, just allow it to sit and steep until the mixture reaches room temperature, then strain and refrigerate. The mascarpone cheese adds to the creamy texture and helps to thicken the pudding. If you want a thick, mousse-like consistency, use 1¾ cups of milk. If you want a normal pudding consistency, use 2 cups. Either way, it's a delicious and COOL snack!

Chocolate Fudge Pudding Infused with Natural Mint
(Makes 4 servings)

1¾ to 2 cups skim, almond or light soy milk (original flavor)
1 cup fresh mint (leaves & stems), roughly chopped
1 tablespoon unsweetened cocoa powder (I used Hershey’s Special Dark)
2 tablespoons Splenda granular
¼ cup mascarpone cheese
1 package fat-free, sugar free instant Chocolate Fudge pudding mix
Whipped topping and mint leaves for garnish (optional)

1. Measure the milk into a medium sauce pan and add the chopped mint. Bring to a bubbly boil, and then remove from heat. Allow mixture to steep until mixture returns to room temperature (at least 30 minutes), stirring occasionally. Strain milk mixture and discard mint leaves. Add cocoa powder and Splenda to milk; stir until cocoa dissolves. Place milk mixture in the refrigerator for about 30 minutes to cool.

2. In a medium mixing bowl, whisk the mascarpone cheese and cooled milk mixture until cheese is completely incorporated. (For a smoother mixture, beat on medium-high with a handheld or standing mixer for 1-2 minutes.) Add pudding mix and whisk for 2 minutes. Refrigerate pudding for about 10 minutes before serving.

Nutritional Information per serving: 127.2 calories, 12.1 g carbohydrate, 6.6 g total fat, 3.7 g saturated fat, 360 mg sodium, 1.4 g fiber, 5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Don't forget Kabobs!

2010-06-30T18:02:00.004-04:00

Already, on several occasions this summer, my husband and I have cooked shish kabobs on the grill. They are so much fun to make and eat...and talk about EASY! Simply marinate chicken, shrimp or scallops for an hour. Another method for adding flavor is to apply a dry rub on beef, chicken or scallops. Then pick and choose your favorite vegetables, toss them in a tablespoon of olive oil and season with salt and pepper and start lining them up on soaked bamboo skewers. Grill them directly over hot coals for about 3-4 minutes per side and you'll be ready to eat in no time!

Some of our favorite combinations are teriyaki chicken with fresh pineapple, peppers and onions. Sirloin chunks that have been tossed in a seasoned dry rub are excellent paired with zucchini, mushrooms and cherry tomatoes. Also, jumbo shrimp and scallop kabobs would be a fun and delicious way to introduce more fish into your diet. For a meatless meal, skewer and grill a variety of your favorite vegetables. The possibilities are endless and limited only by your imagination!

Nutritional Information: The nutritional information per kabob will vary, depending on the type of meat, vegetables and marinades used. But whatever the combination, shish kabobs are typically low in calories, carbohydrate and fat because they are mostly grilled vegetables with a small amount of meat or fish. You can feel good about eating this meal, so enjoy and don't worry about the numbers.

Fresh Cherry Crumble

2010-06-25T22:48:00.005-04:00

This is THE season for sweet cherries and my husband and I look forward to it every summer! Right now they're readily available in the stores, usually at the lowest price of the year. It always has been a tradition that every year at this time I make a sugar-free fresh cherry pie for my family. (If you've never had a cherry pie made from scratch with fresh cherries, then you've missed out. ) I love the taste but, even though it's sugar-free, it still must remain a once-a-summer treat because the carb and calorie count is too high. The culprit is in the crust. In this recipe, I've eliminated the high carb crust while keeping the best part - the yummy, sweet, gooey cherry filling! With only 18.5 net carbs per serving, it is a dessert I can have more often. It's very easy to prepare and, I guarantee, will be a huge hit at your family's 4th of July gathering.

Sugar-free Fresh Cherry Crumble
(Serves 8)

4 cups fresh cherries, pitted
2 tablespoons Splenda granular
2 tablespoons quick-cooking tapioca (dry)
1/8 teaspoon nutmeg
2 teaspoons grated lemon zest or ¼ teaspoon almond extract

Crumble Topping:
¼ cup almond flour
¼ cup all-purpose flour
½ cup Splenda granular
1/8 teaspoon ground mace
¼ teaspoon ground ginger
½ teaspoon ground cinnamon
Pinch salt
3 tablespoons cold unsalted butter, cubed

1. Preheat oven to 375-degrees. Place the pitted cherries into a large bowl. Add 2 tablespoons Splenda, tapioca, nutmeg, lemon zest or extract. (Do not add the zest, if using almond extract.) Stir to combine. Allow to sit for 10-15 minutes, stirring occasionally.

2. Meanwhile, place all of the dry topping ingredients into a large bowl. Add cubed butter and cut in using a pastry blender or two knives until butter has been incorporated and the mixture resembles small pebbles (do not overwork the mixture or it will turn to dough).

3. Pour cherry mixture into an 8-inch square baking dish that has been lightly sprayed with non-stick cooking spray. Distribute cherries into an even layer and sprinkle the crumble topping over the top. Bake in a preheated oven for 45-50 minutes. Remove from oven and allow to cool for at least 40 minutes before serving.

Nutritional Information per serving: 134.8 calories, 20 g carbohydrate, 6 g total fat, 2.7 g saturated fat, 20 mg sodium, 1.5 g fiber, 1.1 g protein

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to a traditional two-crust cherry pie? The difference will blow you away! If you thought that a fresh fruit pie is a good dessert choice, think again. For comparison, the nutritional information for 1/8th of a 9" cherry pie is 486 calories, 69.3 g carbohydrate, 22 g total fat, 5.4 g saturated fat, 344 mg sodium, 1.4 g fiber, 5 g protein.

Crispy Chicken Asparagus Bundles

2010-06-18T17:52:00.004-04:00

I have made this dish a couple of times and really enjoy it. Not only do the flavors go together well, but it also looks so fancy on the plate! When you cut into it, the spiraling layers gives it an elegant appearance, even though it is extremely easy to prepare. The trick to a really crispy coating is the panko (Japanese-style breadcrumbs). It comes in regular or whole wheat so, if you want the addition of a little fiber, go with the whole wheat variety. I used minced fresh herbs from my little herb garden but, if you don't have fresh, dried will work just fine.

The recipe calls for the chicken breasts to be "butterflied." It's a simple cutting technique in which you slice into the thickest side and stop just before cutting completely through. When it is opened and flattened, it turns a small piece of meat into what looks like a large portion. Click on this link if you would like to see a short slideshow about How to Butterfly a Chicken Breast.

Crispy Chicken Asparagus Bundles
(Makes 2 servings)

2 boneless, skinless chicken breasts (5 oz. each)
¼ teaspoon onion powder
¼ teaspoon garlic salt
¼ teaspoon black pepper
2 thin slices deli ham
2 teaspoons grated Parmesan cheese
8 spears asparagus, woody ends removed
¼ cup whole wheat panko Japanese-style breadcrumbs (or regular)
1 tablespoon chopped rosemary (or 1 teaspoon dried)
1 tablespoon chopped parsley (or 1 teaspoon dried)
¼ teaspoon garlic powder
¼ teaspoon black pepper
Pinch of salt
4 teaspoons pub-style Dijon mustard
Drizzle of olive oil (about 1 teaspoon)

1. Preheat the oven to 400-degrees. Spray a shallow baking pan with non-stick spray or spread 1 teaspoon of olive oil to prevent chicken from sticking; set aside.

2. Butterfly the chicken breasts and cover with plastic wrap. Pound with a mallet until about ¼ to ½-inch thick. Sprinkle one side with onion powder, garlic salt, and pepper. Place a ham slice on each and sprinkle with the Parmesan cheese. Lay 4 asparagus spears in the center of each and roll chicken around the vegetables; set aside.

3. In a shallow plate, combine the panko breadcrumbs, herbs, garlic powder, pepper and salt. Spread each chicken bundle with mustard and roll in the breadcrumb mixture. Place in the prepared baking dish (seam side down). Drizzle a small amount of olive oil over the top of each bundle and bake for 25 minutes. Serve hot.

Nutritional Information per serving: 239 calories, 10 g carbohydrate, 5.3 g total fat, 1.8 g saturated fat, 540 mg sodium, 1 g fiber, 38.1 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Harvest Tuna or Chicken Salad

2010-06-13T09:40:00.008-04:00

I like tuna and try to eat it often to include more fish and Omega 3 in my diet, but something seems to happen to my creativity when I open that can so I end up making the same boring tuna fish salad with mayo, mustard and pickle relish. Today I challenged myself to come up with a different twist on my ordinary tuna salad and the end result was bursting with flavor! The idea of adding dried fruit came from a harvest salad I was recently served at a local restaurant (Rudy's in Cape Elizabeth). It adds texture and a hint of sweetness that blends perfectly with the homemade cherry-balsamic dressing. If you want variety, keep in mind that this recipe would be excellent with cooked chicken, as well. With warmer weather coming, I'll be glad to have another cool, main dish salad in my recipe box and this one is definitely worth repeating!

Harvest Tuna or Chicken Salad
(Makes 2 servings)

3 tablespoons balsamic vinegar
1 tablespoon cherry preserves or jam
Freshly ground black pepper to taste
2 tablespoons olive oil
5 cups romaine lettuce
2 tablespoons dried cherries, chopped
¼ cup dried apples, chopped
2 tablespoons almonds, chopped (or use slivered)
2/3 cup broccoli florets
½ cup cucumber or celery, quartered and sliced
5 ounces solid white tuna, drained & broken into small pieces (or ¾ cup chicken)

1. In a large bowl, whisk together the balsamic vinegar, cherry preserves, pepper and olive oil until well blended and emulsified.

2. To the bowl, add the remaining ingredients and toss until combined and well coated with the dressing. Equally divide among two serving plates and serve immediately.

Nutritional Information per serving: 382.5 calories, 33.4 g carbohydrate, 19 g total fat, 2.4 g saturated fat, 272.5 mg sodium, 5.4 g fiber, 19.2 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Loaded Chocolate Cherry Brownie Bites

2010-06-08T18:58:00.004-04:00

These delicious, little cookies pack a serious chocolate punch and are loaded with good-for-you ingredients. When I planned out the recipe for these cookies, I was thinking about the chocolate-cherry flavors of a Black Forest Cake. Instead, I was pleasantly surprised by the outcome. The combination of almond flour, oatmeal, flaxseed meal, cocoa powder (with only a small amount of white flour) gives them the taste and texture of chewy, deep chocolate brownies. The flaxseed meal is a good source of fiber and Omega 3's and each cookie provides 133 mg of Omega 3! Honestly, if you like the taste of brownies, you'll love these cookies. With only 5 net carbs each, you don't need to feel guilty about eating chocolate anymore.

Loaded Chocolate Cherry Brownie Bites
(Makes 36 cookies)

½ cup all-purpose flour
¾ cups almond flour (or finely ground almonds)
1/3 cup uncooked oatmeal
¼ cup flaxseed meal
½ cup cocoa powder
½ teaspoon baking soda
¼ teaspoon salt
3 tablespoons unsalted butter, softened
3 tablespoons zero trans fat buttery spread (I use Smart Balance)
2 tablespoons light brown sugar
¾ cup Splenda granular (not baking blend)
1 large egg
1 teaspoon vanilla extract
1/3 cup skim, almond or light soy milk (original flavor)
½ cup dried cherries, chopped
2 tablespoons mini semi-sweet chocolate chips

1. Preheat oven to 375-degrees. Place parchment paper on a cookie sheet and set aside. In a medium mixing bowl, measure flours, oatmeal, flaxseed meal, cocoa powder, baking soda and salt. Stir with a fork to break up any lumps in the almond flour; set aside.

2. In a large mixing bowl, cream together the butter and buttery spread using a standing or handheld mixer. Cream in the sugar and Splenda (¼ cup at a time) until well blended. Add the egg and vanilla and beat well.

3. Add ½ of the flour mixture and beat until blended. Add the milk and continue beating with the mixer until combined. Add the remaining dry ingredients and, using a wooden spoon, stir until incorporated. Fold in the dried cherries and chocolate chips.

4. Using a small cookie scoop or drop by rounded teaspoonful onto the cookie sheet. Bake for 9-10 minutes (do not over bake). Remove cookies to a wire rack to cool.

Nutritional Information per cookie: 48.1 calories, 5.9 g carbohydrate, 2.5 g total fat, 1 g saturated fat, 45 mg sodium, 0.8 g fiber, 1 g protein. (Also, each cookie contains 133.3 mg Omega 3.)

Original Recipe by Kathy Sheehan, copyright 2010

How does this cookie compare to a brownie made from a mix? This recipe is significantly lower in calories, carbohydrate, fat and sodium. For comparison, the nutritional information for one brownie (1/20th of a batch made from a mix) is 170 calories, 23 g carbohydrate, 9 g total fat, 2 g saturated fat, 95 mg sodium, 0.5 g fiber and 2 g protein.

Added 6/15/10: After several days, when my leftover cookies were turning a bit stale, I used them to make a Fresh Cherry Chocolate Crisp and it was unbelievably delicious! Pit 4 cups of cherries and place into an 8-inch square baking dish. Toss cherries with 1-2 tablespoons of Splenda and 2 tablespoons quick-cooking tapioca and allow to sit for 5 minutes. Crumble about 6-8 cookies into a large bowl. Add 2-3 tablespoons of cold butter and blend with a pastry blender or cut in with two knives until mixture is the size of small peas. Spoon over cherries and bake in a 350-degree preheated oven for 50 minutes. Serve warm.

Seasoned Lentils with Vegetables

2010-06-05T19:56:00.006-04:00

Tonight I found myself alone for dinner, without much motivation to cook. So, I looked in the refrigerator and started pulling out ingredients. The result was this flavorful side dish that can easily be the whole meal. It is complete with protein, vegetables and complex carbs. Lentils are high in fiber and are a good source of iron, vitamin B1 and folate. I simply added a piece of fruit for dessert and the meal was complete. (If you want a meatless meal, omit the bacon.)

The lentils I used were already fully cooked. This cut the preparation time in half! These convenient, prepackaged cooked lentils can sometimes be found in the produce section of your supermarket or at Trader Joe's. If you can't find cooked lentils, you can use canned that have been drained and rinsed or cook your own. They only take about 20 minutes to prepare, so you can still get dinner on the table in under an hour.

Seasoned Lentils with Vegetables
(Makes four ¾-cup servings)

2 cups cooked lentils
1 tablespoon olive oil
½ large onion, chopped
2 cloves garlic, minced
4 slices of ready-cook bacon, diced (or cooked turkey bacon, crumbled)
2 medium carrots, sliced
1 medium zucchini, quartered and sliced
1½ cups frozen broccoli florets, thawed
3 tablespoons fresh herbs, chopped (parsley, sage, rosemary, thyme, chives) or 2 teaspoons dried
1/3 cup beef or vegetable broth

1 tablespoon worcestershire or steak sauce
Salt and pepper to taste

1. Cook lentils according to package directions, except substitute low-sodium beef or vegetable broth in place of water for more flavor; set side.

2. Heat olive oil over medium high heat. Add onion and a pinch of salt. Cook, stirring occasionally, until onion is soft and translucent. Add garlic, bacon and carrots and cook, stirring occasionally, for 3-4 minutes. Add zucchini, broccoli and herbs and continue cooking for another 3 minutes or until vegetables are tender-crisp.

3. Add cooked lentils, broth, worcestershire sauce and season with salt and pepper to taste. Cook only until lentils are heated through. Serve hot.

Nutritional Information per serving: 204.5 calories, 27.5 g carbohydrate, 4.7 g total fat, 0.3 g saturated fat, 9.6 g fiber, 11.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Peas & Carrots with Mint

2010-06-01T11:35:00.004-04:00

It's time again to welcome the vegetables of early summer. Even though it is more convenient to reach for frozen, I can't resist the fun of shelling peas at least once a year. It's an annual ritual that really brings home the fact that summer is finally here! This is a great activity for kids, so get them involved, too. You'll want to cut the carrots into pea-size pieces so they'll cook in the same amount of time. Of course, if you want to get dinner on the table even faster, go ahead and use the frozen pea and carrot combination in your grocer's freezer for this recipe.

The mint in my little herb garden is already taking over (mint will do that, if you let it have it's way), so I had to think of a way to use it. The combined flavors of mint and peas are well known, so I gave it a try. The sprinkle of Splenda is optional, but I discovered that it enhanced and blended the mint with the vegetables even more to my liking. This was a beautiful and tasty side dish that I will be sure to repeat in the coming weeks.

Peas & Carrots with Mint
(Makes four ½-cup servings)

1 cup water, salted
3 medium carrots, quartered and sliced into small pieces
1½ cups fresh peas, shelled (or frozen)
1 teaspoon olive oil
1½ teaspoon zero trans fat buttery spread (I used Smart Balance)
¼ teaspoon lemon pepper (or to taste)
1/8 teaspoon salt
1½ tablespoons fresh mint, chopped (or 2 teaspoons dried)
1½ tablespoons lemon juice
½ packet of Splenda (optional, or to taste)

1. Bring water to boil in a medium saucepan and add salt. Add carrots and boil for 3-4 minutes. Add peas and return to a boil. Cook for an additional 3-4 minutes. Drain vegetables and discard water.

2. Return saucepan to medium heat and add olive oil and buttery spread. Add drained vegetables to pan and saute in oil for 2 minutes. Add lemon pepper, salt, mint, lemon juice and Splenda. Continue cooking until vegetables are cooked through. Serve hot.

Nutritional Information per serving: 84.7 calories, 10.4 g carbohydrate, 2.5 g total fat, 0.6 g saturated fat, 102.5 mg sodium, 2.6 g fiber, 2.9 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Chocolate Chip Cookies

2010-05-28T08:48:00.004-04:00

Recently, my daughter asked if I could send a "care package" from home with some of my healthy chocolate chip cookies. Looking over my collection of recipes, I discovered I didn't have one for plain chocolate chip cookies -- so I went to work creating one. These cookies are delicious, with a satisfying burst of chocolate, but only 6 carbs each! The substitution of almond flour in place of most of the high-carb, low nutrition density white flour makes them a healthier choice than traditional cookies while retaining the texture and flavor of the original. My daughter (who is not diabetic and can eat any cookie she wants) was very pleased and I think you will be, too.

Chocolate Chip Cookies
(Makes 30 cookies)

1¼ cup almond flour (or finely ground almonds)
½ cup all-purpose flour
1 teaspoon baking soda
¼ teaspoon salt
2 tablespoons dark brown sugar, packed
¾ cup Splenda, granular (not baking blend)
3 tablespoons butter, softened
3 tablespoons zero trans fat buttery spread (such as Smart Balance)
1 egg
1 teaspoon vanilla extract
½ cup mini semi-sweet chocolate

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment and set aside.

2. In a small mixing bowl, combine the flours, baking soda, and salt. Use a fork to break up any lumps in the almond flour; set aside.

3. In a large mixing bowl, beat the butter, buttery spread, brown sugar and Splenda together with a handheld or standing mixer until sugars are well combined with the butter and the mixture is creamy and light. Add egg and vanilla and beat for 2 minutes until well incorporated.

4. Gradually add the dry ingredients using a wooden spoon and stir until flour is well incorporated and a soft dough forms. Fold in chocolate chips.

5. Drop by rounded teaspoonfuls (or level small cookie scoop) about 2 inches apart onto cookie sheet. Bake until set and beginning to brown around the edges, about 8-10 minutes. Cookies will not brown much, so watch carefully and do not overbake. Remove immediately to wire rack and cool. Store in an airtight container at room temperature.

Nutritional Information per cookie: 82 calories, 6.4 g carbohydrates, 5.7 g total fat, 1.8 g saturated fat, 72.5 mg sodium, 0.5 g fiber, 1.6 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this compare to a homemade Chocolate Chip cookie made from a traditional recipe? My recipe is much lower in calories, carbohydrates, fats and sodium. For comparison, the nutritional information for the same size cookie made from a traditional recipe is 160 calories, 21 g carbohydrates, 8 g total fat, 4 g saturated fat, 90 mg sodium, 0.5 g fiber, 2 g protein.

Cheesecake-filled Strawberries

2010-05-22T12:40:00.004-04:00

Currently available in my local supermarket are extra large strawberries from California. As big and beautiful as they appear, their taste lacks the sweetness that you get from the smaller berries. The reason is because the outside of the large berries turn red and ripen long before the inside is fit to eat. Still, I couldn't resist because I love strawberries and crave them at this time of year. For me, the strawberry season is too short to overlook any of them! Although these larger strawberries are not the best choice for shortcake where the berry needs to shine forth, they are excellent for this quick and easy recipe. I hollowed out their white, tasteless insides to create a strawberry "cone" that is filled with a delicious, creamy cheesecake-like filling. Great for snacking, dessert or as an appetizer, these fruit cones are fun to eat and kids will love them, too! For a frozen treat on a hot day, place them upright in the freezer for about an hour before serving.

The recipe suggests using light cream cheese because it is readily available in any grocery store, but an alternative is White Stilton with Apricots, which is a wonderful snacking cheese that can sometimes be found in the speciality cheese section or Trader Joe's. If you choose the Stilton, only use 3 ounces and eliminate the dried apricots because they are already mixed into the cheese. The nutritional information per berry is only slightly higher but, in my opinion, worth the extra calorie or two.

Cheesecake-filled Strawberries
(Makes between 18- 24 strawberries, depending on size)

3½ ounces low-fat cream cheese, room temperature (see Variation below*)
8 ounces low-fat plain Greek yogurt
3 dried apricots (finely chopped)
1½ teaspoons crystallized ginger (finely chopped)
1/8 teaspoon vanilla extract
2 or 3 packets Splenda (or to your taste)
18 to 24 large strawberries

1. In a small bowl, mix together the cream cheese and yogurt until well blended. (If necessary, use a fork to break up the cheese and aid in blending.) Add the chopped apricots, ginger, vanilla and Splenda; stir to combine. (This mixture can be made ahead and refrigerated until time to serve.)

2. Wash and dry the strawberries. Cut the tops off the strawberries and, with a small paring knife, hollow out and discard the white, fleshy center to create a cone; set strawberries aside.

3. Fill each strawberry cone with approximately 1 to 1¼ teaspoons of the cream cheese mixture and serve.

Nutritional Information per filled strawberry: 27.6 calories, 3.6 g carbohydrate, 0.7 g total fat, 0.5 g saturated fat, 22.4 mg sodium, 0.4 g fiber, 1.2 g protein.

*Variation: If using 3 ounces of White Stilton with Apricots in place of the cream cheese and dried apricots, add an additional 1.3 calories, 0.04 g carbohydrate, 0.1 g total fat, 0.1 g saturated fat, 5.7 mg sodium, 0.02 g fiber and 0.3 g protein per filled strawberry.

Original recipe by Kathy Sheehan, copyright 2010

Frosted Blueberry Cream Delight

2010-05-19T09:58:00.003-04:00

With the warmer weather approaching, you'll want to try this yummy recipe. Lately, this has been my go-to snack late in the afternoon or for dessert. When the fat-free half & half is added to the frozen blueberries, it immediately coats the berries in cream and freezes into a slushy, soft serve "ice cream" that is very refreshing. I use the smaller, lowbush wild variety of blueberry that has been shown to contain more of the polyphenol antioxidants and anthocyanins than it's larger highbush relative. These nutrients have given blueberries their nickname "the super fruit." I don't think there is a medical condition these amazing little berries can't improve -- from helping to stabilize blood sugar and preventing urinary tract infections to reducing inflammation, high blood pressure and other signs of heart disease! They are definitely worth adding to your list of favorite foods. My preferred frozen fruit for this recipe is Wyman's of Maine Wild Blueberries, but if you can't find them in your area, try any brand. Oh, by the way, frozen blueberries don't leave you with the telltale purple smile that cooked berries do, so you can enjoy this treat anytime without feeling self-conscience afterward!

Frosted Blueberry Cream Delight
(Makes 1 serving)

¾ cup frozen blueberries (the small Maine type preferred)
1 packet Splenda
2 tablespoons fat-free half & half
1 tablespoon whipped topping

1. Place the frozen blueberries into a serving dish. Sprinkle with Splenda and stir to coat berries. Add the fat-free half & half and stir. Top with whipped topping and serve immediately while mixture is still frozen.

Nutritional Information per serving: 72 calories, 17.3 g carbohydrate, 0.6 total fat, 0.5 g saturated fat, 4.5 g fiber, 30 mg sodium, 0.3 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Variation: Try this with other frozen fruits and berries. I recommend giving these larger fruits a quick chop in a food processor before adding the Splenda and cream. Another idea is to chop fresh strawberries or other fruits into small pieces before freezing.

Chicken Caprese Pasta

2010-05-16T22:33:00.006-04:00

Here is an outstanding pasta dish that is extremely flavorful and healthy. The trick to reducing the carbs from pasta is to take a small amount and stretch it. In this recipe, only 3 ounces feeds four people, but you'll not feel deprived at all! The plum tomatoes make this dish especially fresh tasting, light and delicious but, if time is an issue, you can substitute petite diced from a can and eliminate the salt.

Insalata Caprese is the inspiration for this pasta dish. Traditionally, it is a combination of sliced tomatoes, buffalo mozzarella and basil. Also, a balsamic dressing is common. I've added more vegetables to the fresh tomatoes to boost the nutrition and created a balsamic-tomato sauce that brings it all together beautifully. Looking for a meatless meal? Simply leave out the chicken and enjoy.

Chicken Caprese Pasta
(Makes 4 servings)

3 ounces dry spaghetti or angel hair pasta (I recommend Dreamfield’s)
1½ teaspoons olive oil, divided
6 ounces chicken tenders (about 4 tenders)
4 cups seeded and chopped plum tomatoes (about 6 tomatoes)
1 cup chopped onion
2 cloves garlic, minced
½ cup zucchini, quartered and sliced (½ medium zucchini)
3 cups baby spinach leaves
3 tablespoons fresh basil, rolled and sliced into ribbons (or 1 tablespoon dried)
¼ teaspoon salt, divided
Ground black pepper to taste
2 ounces fresh mozzarella, cut into cubes (or purchase small balls in the cheese section of your grocery)

Sauce Ingredients:
2 tablespoons tomato paste
2 tablespoons balsamic vinegar
1 tablespoon olive oil
3 tablespoons chicken broth

1. Cook pasta according to package directions. While water is boiling and pasta is cooking, heat 1 teaspoon olive oil in a large, non-stick skillet over medium-high heat. Add chicken and cook about 3 minutes per side until juices run clear; remove to plate and cool until it can be handled. Shred or cut into bite-size pieces; set aside.

2. Reduce heat to medium. Add the remaining ½ teaspoon olive oil to pan and add onion. Sprinkle with 1/8 teaspoon salt and cook until beginning to soften. Add zucchini and garlic; saute for 2 minutes, stirring occasionally. Add tomatoes and remaining 1/8 teaspoon salt and cook for 3-4 minutes, stirring occasionally.

3. While vegetable mixture is simmering, in a small bowl, mix together the sauce ingredients; set aside.

4. Add baby spinach to vegetables and cook until wilted. Add pepper, basil, drained cooked pasta, chicken and sauce mixture to skillet and toss until pasta is coated and vegetable sauce is well distributed. Remove from heat and add fresh mozzarella; stir to combine and serve immediately.

Nutritional Information per serving: 253 calories, 30 g carbohydrate, 8.3 g total fat, 2.2 g saturated fat, 4.6 g fiber, 285.5 mg sodium, 17.8 g protein

Original recipe by Kathy Sheehan, copyright 2010

Parmesan Crusted Sole & Fish Taco Quesadillas

2010-05-15T17:26:00.010-04:00

Do you love batter-dipped fried fish? It's a favorite way of eating fish for many people, but it's not the healthiest method of preparing what should be a nutritious protein choice. There are oven-fried methods or broiling, but they usually don't have the same satisfying crunch if you're craving fried fish. Here is an alternative that cooks up quick and easy. The trick is to substitute parmesan cheese in place of the high-carb, low nutrition density batter and control the amount of oil used for cooking. The parmesan lowers the carbs by half, doubles the protein and adds 180 mg. of calcium per serving! If you love the flavor of authentic English fried fish (usually accompanied with chips or fries), sprinkle yours with a little malt vinegar and eat it with a big crunchy salad.

Parmesan Crusted Sole
(Makes 2 servings)

8 ounces sole filets (or substitute tilapia or flounder)
¼ cup all-purpose flour
½ teaspoon lemon pepper
1 egg, beaten
¼ cup grated parmesan cheese
1 to 1½ tablespoons olive oil

1. Mix together the flour and lemon pepper in a plate. Place the beaten egg in a second plate and the grated parmesan in a third plate. Line the three plates next to each other. Heat 1 tablespoon of the olive oil in a non-stick skillet over medium-high heat.

2. Dry the fish filets with a paper towel and dip into flour mixture and coat lightly. Next coat with the egg and finally dust each filet with the parmesan cheese mixture on both sides. Place into the preheated skillet and cook, without turning, for at least two minutes or until a brown crust forms. Gently turn fish to second side and continue cooking until crispy and brown. (If necessary, add another ½ tablespoon oil to aid in browning.) Fish is done when it flakes easily and is opaque throughout. Serve immediately.

Nutritional Information per serving: 302 calories, 11.9 g carbohydrate, 14.9 g total fat, 4.8 g saturated fat, 0.4 g fiber, 25.9 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to batter-dipped fried fish? While this recipe is lower in calories and total fat, it has only half the carbohydrates and twice the protein. For comparison, the same serving size of a batter-dipped fried fish is 320 calories, 21 g carbohydrates, 19 g total fat, 4.9 g saturated fat, 0 g fiber, 14.8 g protein.

Have leftovers? Try this recipe!

I made the above recipe for my daughter recently while she was home from college for a short visit. We had leftovers and the next afternoon she made Fish Taco Quesadillas, which were wonderful! She flaked the fish, added lime juice, a little more lemon pepper, garlic, red pepper flakes and chopped broccoli florets. She placed this mixture with a little shredded taco cheese into a folded low-carb flour tortilla and browned both sides over medium-high heat in a non-stick skillet. Served with salsa for dipping and a favorite vegetable, it made a delicious and quick lunch.

Old-Fashioned Banana Pudding with Vanilla Cookies

2010-05-11T22:20:00.011-04:00

This is one of my very favorite desserts and sometimes I just need the "real thing" to satisfy my craving for it. The taste of this makeover recipe is exactly the same as the original and will satisfy the pickiest of banana pudding connoisseurs, but this recipe is only half the calories and one-third the carbs. Right now, Trader Joe's is offering an outstanding vanilla wafer cookie with flecks of vanilla bean that makes this recipe over the top! Of course, you can use the traditional Nilla brand by Nabisco and recreate a fond memory from your childhood, too.

Old-Fashioned Banana Pudding with Vanilla Cookies
(Makes 4 servings)

Pudding ingredients:
¼ cup mascarpone cheese
1¼ cup almond milk (Original flavor)
½ teaspoon vanilla extract
½ teaspoon banana flavoring (optional)
2 teaspoons Splenda granular (or 2 packets)
1 package of fat-free, sugar free instant banana cream pudding mix
1 small banana, quartered lengthwise and sliced into cubes
1 teaspoon lemon juice
8 vanilla wafer cookies (choose your favorite brand)

Whipped Topping ingredients:
3 tablespoons mascarpone cheese
2 tablespoons almond or soy milk (or fat-free ½ and ½)
½ teaspoon vanilla extract
1 tablespoon Splenda granular

1. Measure the ¼ cup mascarpone cheese, almond milk, extracts, and 2 teaspoons of Splenda into a medium mixing bowl. Using a hand-held or standing mixer, beat on medium to high speed until well blended and increased in volume. Add sugar-free pudding mix and beat for 1-2 minutes. Refrigerate pudding mixture for a least 10 minutes before proceeding.

2. Slice banana into a small bowl, add lemon juice and toss with a spoon until fruit is coated. Gently fold bananas to the pudding mixture. Divide pudding equally into four dessert dishes. Stick two vanilla cookies into each dish (you may break cookies in half first, if desired). Push the cookies part way into the pudding and refrigerate for 45 minutes before serving. (Pudding can be made ahead of time and stored in the refrigerator. Because of the fresh bananas, it is best served on the same day as it is prepared, but will keep for 1-2 days.)

3. Whipped Topping (optional): Place all of the topping ingredients into a medium mixing bowl and beat on high with a hand-held or standing mixer until light and fluffy, about 2 minutes.

Nutritional Information per serving of pudding with 2 cookies (no whipped topping): 146 calories, 17.4 g carbohydrate, 7.5 g total fat, 3.5 g saturated fat, 0.6 g fiber, 1.5 g protein.

Nutritional Information per serving of whipped topping (about 2 tablespoons or ¼ of recipe): 49 calories, 0.6 g carbohydrate, 4.5 g total fat, 2.6 g saturated fat, 0 g fiber, 0.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare to homemade banana pudding with vanilla cookies? The difference is astounding because the homemade version that everyone dreams about is made with whole milk and/or cream, eggs, and sugar (and that's before adding the bananas and cookies!). For comparison, the nutritional information per ½-cup serving of the homemade recipe is 350 calories, 52.5 g carbohydrate, 14 g total fat, 9.3 g saturated fat, 0 g fiber, 2.3 g protein.

How does whipped topping made with mascarpone cheese and almond milk or fat-free ½ & ½ compare to real whipped cream made with heavy whipping cream? First, the taste difference is barely noticeable. Both are creamy, delicious and have a similar mouth-feel. The mascarpone whipped topping is slightly less in total fat per serving, but the real difference is in the amount of saturated fat per serving, carbs and number of calories. Real whipped cream is 3.5 grams of saturated fat per serving, 3 carbs (if made with sugar) and about 60 calories. The mascarpone whipped topping is 2.6 grams of saturated fat, 0.6 carbs (if made with a sugar substitute) and 49 calories per serving. When you're watching your weight, every little reduction helps.

Herb Gardening

2010-05-05T21:41:00.004-04:00

There is nothing easier than growing your own fresh herbs. You don't need to be a skilled gardener and, as a matter-of-fact, you don't even need a garden! My house is surrounded by large trees and my driveway is about the only place that receives enough light for these sun-loving plants. In past years, I've had a few small pots with herbs but, this year for Mother's Day, I asked my husband and daughter to help me set up a BIG container herb garden! Together we chose a beautifully decorated, sturdy, large pot and had a great time choosing all the individual herb plants. We set it on the driveway between the two garage doors where it will get sunlight most of the morning and into the afternoon. It really dresses up the otherwise boring driveway nicely.

If you want to plant your own personal herb garden, pick a spot that receives at least 6 hours of sun a day. You don't need a large container, but some plants need more root space than others. For example, rosemary will do better in a taller pot because it's roots grow straight down. If you're planting in pots, make certain there is a drainage hole in the bottom of the container so the roots don't become waterlogged. If the plant flowers, pinch the flowers off to encourage a longer growing season and greater yield. You can always start from seeds (right now there are herb starter kits available at most gardening centers), but if you can't wait then purchase the plants. Water your potted herbs whenever the soil is dry. In hot weather, you might have to water daily. You can purchase "moisture control" potting soil which contains small pellets that soak up the water and release it slowly, making it possible to water less often. That's about all you need to know -- it's that easy. The best part about having your own herb garden is that all you have to do is step out of your kitchen and pick the herbs you need for a recipe, which makes cooking more exciting and fun!

Salmon or Chicken Salad with Strawberry Balsamic Reduction

2010-04-28T11:08:00.007-04:00

Strawberries and balsamic vinegar are such a perfect combination of sweet and sour that I borrowed the idea from my earlier post (see Balsamic Strawberries with Mascarpone Cream) and took it in another direction to come up with this delicious main dish salad. The strawberries in particular give this salad a delightful Spring flavor, while the crunch from the crisp romaine and toasted almonds only adds to its freshness.

The following recipe describes how to make this salad using salmon, but it is equally delicious with boneless, skinless chicken breasts or tenders that have been quickly browned in a skillet in place of the salmon (see variation suggestion below recipe). I hope while strawberries are at their peak, you'll give this one a try.

Salmon Salad with a Strawberry Balsamic Reduction
(Makes 2 servings)

2 tablespoons slivered almonds
2/3 cup balsamic vinegar
2 teaspoons Splenda granular
1 teaspoon lemon juice
6 cups romaine lettuce
2 center cut salmon fillets (about 5 oz. each)
1 tablespoon canola oil or grapeseed oil (for high temp cooking, not olive oil)
Lemon pepper
10-12 strawberries, quartered

1. Heat a heavy skillet over medium heat (I use a small cast-iron skillet). Add almonds to dry pan and toast, stirring often, until golden brown. Pour almonds into a bowl; set aside.

2. In another small bowl, mix together the balsamic vinegar, Splenda, and lemon juice; set aside. Divide and arrange romaine lettuce on two serving plates; set aside.

3. Wipe out pan of any almond bits and increase heat to medium-high. Meanwhile, coat both sides of the salmon fillets with oil and sprinkle with lemon pepper. When skillet is very hot, place the oiled salmon in the pan and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flaky and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Place salmon on top of lettuce on serving plates and set aside.

4. Add balsamic vinegar mixture and strawberries to hot pan. Boil and cook, stirring occasionally, until reduced to ½ cup and thickened to consistency of syrup. Evenly divide balsamic reduction and strawberries over salmon and lettuce. Top each with 1 tablespoon of the toasted almonds and serve immediately.

Nutritional Information per serving: 367 calories, 20 g carbohydrate, 14 g total fat, 3.2 g saturated fat, 3.9 g fiber, 38.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Variation: Try this salad with grilled chicken, instead of salmon. Pan-grill the chicken for about 3-4 minutes per side and cook until juices run clear. Allow chicken to rest before slicing and distributing over salad greens. If desired, add a chopped plum tomato with the romaine.

Lemon Tart Thumbprint Cookies

2010-04-26T14:52:00.007-04:00

Outside the sun is shining and my garden is blooming with daffodils and tulips. A spring day, such as this, calls out for something light and sweet. These delicate and delicious cookies, with their beautiful sunny-yellow centers, taste like miniature lemon tarts.

The secret ingredient that gives these cookies their bright, citrus flavor is lemon curd. Once a speciality item, it is now commonly found in most supermarkets in the jelly and jam section. The thing that is so wonderful about lemon curd is that a tiny bit packs a flavorful punch! In this recipe, I've used it both in the dough and as a filling to give this cookie a delightfully bold lemon flavor that will linger on your palette. If you like these sweet gems, you might enjoy substituting lime curd, lime zest and juice for the lemon for a slightly different taste experience. Also, when the two flavors are arranged together on a plate, they'll make an attractive presentation of spring colors for your next get-together.

Lemon Tart Thumbprint Cookies
(Makes 30 cookies)

1 cup almond flour (or finely ground blanched almonds)
¾ cup all-purpose flour
1 teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
Zest and juice from 1 lemon (strain juice of pulp)
4 tablespoons unsalted butter, softened
2 tablespoons mascarpone cheese
¾ cup Splenda granular (not baking blend)
2 tablespoons lemon curd
1 large egg
2 teaspoons lemon extract
2½ tablespoons lemon curd for filling

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment paper; set aside.

2. In a small mixing bowl, sift together the flours, baking soda, baking powder, lemon zest and salt; set aside.

3. In a large mixing bowl, cream together the butter and mascarpone cheese with a handheld or standing mixer until light and fluffy. Add Splenda and beat on medium speed until combined. Add egg, lemon extract and the 2 tablespoons lemon curd and beat on high speed until well incorporated and thickened slightly, about 2 minutes. Add lemon juice and continue beating until just combined.

4. With a wooden spoon, fold in dry ingredients until a soft dough forms. Drop by rounded teaspoon approximately 2 inches apart onto the prepared cookie sheet. Use your thumb to press a slight indentation into the center of each cookie and fill with ¼ teaspoon lemon curd. (If necessary, dip your thumb into flour to prevent dough from sticking.) Bake until set, about 8-10 minutes. Cookies will not brown much, except around edges, so watch carefully and do not overbake. Immediately remove from cookie sheet onto wire rack to cool.

Nutritional Information per cookie: 64.8 calories, 5.6 g carbohydrates, 4 g total fat, 1.4 g saturated fat, 0.5 g fiber, 77.8 mg sodium, 1.4 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Parmesan Zucchini Crepes with Creamy Garlic Sauce

2010-04-24T11:44:00.010-04:00

As I've said, crepes are an excellent vehicle for vegetables, turning them into a quick, but impressive meal. Here is another delicious light meal or side dish that will encourage any picky eater in your family to eat more vegetables. In this recipe, the zucchini sticks are browned in a skillet, then topped with cheese and finished off under the broiler before being folded into a crepe. The creamy garlic sauce compliments the dish perfectly. If you've created a batch of crepes ahead of time, this recipe takes less than 15 minutes to prepare. As a matter-of-fact, it's so simple, I've made this beautiful quick meal for lunch several times, even though I'm alone and there's nobody to impress, because I'm worth it!

NOTE: Are you not wanting to make crepes, but this recipe sounds good? Try the variation described below and serve with grilled chicken.*

Parmesan Zucchini Crepes with Creamy Garlic Sauce
(Makes 2 servings)

two 6" to 7" crepes made from my "Basic Crepes" recipe (see 4/6/10 post)
1 medium zucchini, sliced lengthwise into 6 or 8 wedges
2 teaspoons olive oil, divided
3 tablespoons grated parmesan cheese
½ teaspoon dried Italian herbs
1 teaspoon minced garlic
1½ tablespoons all-purpose flour
½ cup reduced sodium chicken or vegetable stock
¼ teaspoon freshly ground pepper
1 tablespoon fat-free half and half

1. Preheat oven to broil. In an oven-proof, non-stick skillet, heat 1 teaspoon olive oil on medium-high heat. (I use an 8" cast iron skillet.) Place zucchini wedges, cut side down, into the heated pan and cook, turning occasionally, until the zucchini is browned on all sides. Sprinkle with the grated parmesan that has been combined with the Italian herbs and place under the broiler for a couple of minutes until parmesan is bubbly and browned slightly. (Watch carefully so cheese doesn't burn.)

2. To make sauce, heat 1 teaspoon olive oil in a small saucepan over medium heat. Add garlic and saute for 1 minute, stirring often to prevent scorching. Add flour and stir until flour has begun to brown lightly. Remove from heat and add stock while whisking constantly. Add pepper and continue to whisk until flour has been incorporated and mixture is smooth. Return to heat and cook, stirring often, until sauce boils. Remove from heat and add fat-free half and half. Stir until combined.

3. Divide broiled zucchini strips between two crepes that have been prepared ahead of time. Fold each filled crepe into a tube, place seam side down on a serving plate and top with garlic sauce. Serve immediately.

Nutritional Information per serving: 187.5 calories, 15.7 g carbohydrate, 9.8 g total fat, 3.4 g saturated fat, 1.3 g fiber, 303.7 mg sodium, 10 g protein.

Original recipe by Kathy Sheehan, copyright 2010

* Variation: The zucchini sticks in this recipe are delicious on their own and served as a side dish. For dinner one evening (after my last batch of crepes had been eaten), I served the crunchy parmesan zucchini with grilled chicken breasts and drizzled the creamy garlic sauce over the chicken (no crepes). Prepared in this way, it is another quick and easy meal that is simply divine.

Balsamic Strawberries with Mascarpone Cream

2010-04-21T20:04:00.001-04:00

My soon-to-be brother inlaw is a budding gourmet. While visiting my family in Oklahoma last month, he made his "signature dessert" one evening and I was very impressed! Now that strawberries are coming into season, I wanted to share his recipe in which the traditional ingredients were swapped with diabetic-friendly substitutions to make it fit into my food plan. It calls for tiramisu flavored mascarpone cheese. If you can't find it, just use plain and dissolve ½ teaspoon instant coffee into the fat-free ½ and ½ before whipping the topping. This is a luscious and elegant dessert that is very easy to prepare and one you'd be proud to serve for any special occasion.

Balsamic Strawberries with Mascarpone Cream

(Makes 4 servings)

Halve 1 quart strawberries and sprinkle with 2 packets Splenda (2 teaspoons granular); set aside.

Sweet Balsamic Sauce ingredients:

2/3 cup balsamic vinegar

4 teaspoons Splenda granular

1 teaspoon lemon juice

Combine sauce ingredients in a small sauce pan. Stir over medium heat until Splenda dissolves. Boil until liquid is syrup-like and reduced to ½ cup. Wait until it cools a bit and mix with the strawberries.

Whipped Mascarpone Cream ingredients:

½ cup mascarpone cheese (tiramisu flavored)

6 tablespoons fat-free half and half

½ teaspoon vanilla extract

2 tablespoons Splenda

To make whipped cream, combine ingredients in medium bowl. Whisk until thick soft peaks form.

To serve: Mix strawberries with the balsamic sauce. Divide strawberries into four martini glasses and top with a large dollop of the mascarpone cream. Serve immediately and enjoy!

Nutritional Information per serving: 212 calories, 20 g carbohydrate, 12 g total fat, 7 g saturated fat, 2.1 g fiber, 2.2 g protein.

Recipe by Aiden Smith, copyright 2010

Rainy Day Lentil and Vegetable Soup

2010-04-17T11:59:00.007-04:00

It's rainy and cold today, which calls for a warm pot of soup and a glowing fire in the fireplace. I love lentil soup, but most canned lentil and vegetable soups contain potatoes which only adds to the carbohydrate count without adding much nutrition. For that reason, I like to make my own. This particular recipe is more like a stew because it is thick with delicious vegetables! I used the prepackaged cooked lentils that can sometimes be found in the produce section of the supermarket or at Trader Joe's. Their convenience and excellent taste can't be beat! Feel free to add your favorite vegetables or substitute another dark, leafy green (in place of the kale), if you desire. Then curl up with a good book and a steaming cup of soup -- it will warm your heart!

Rainy Day Lentil & Vegetable Soup
(Makes about ten 1¼-cup servings)

2 teaspoons olive oil
1 medium onion, chopped
2 cups celery, sliced
3 carrots, sliced into half rounds
1 cup green beans, sliced
1 medium zucchini, sliced into quarter rounds
6-8 stalks asparagus, cut into 1" pieces
1 teaspoon minced garlic
2 teaspoons dried parsley
1 teaspoon dried thyme
1 teaspoon dried oregano
1 (14.5 oz.) can diced tomatoes
8 cups reduced sodium chicken or vegetable broth
2½ cups cooked lentils
4 cups kale, chopped
Salt and pepper to taste

1. Heat olive oil in a large dutch oven or stew pot. Add onion, carrot, celery, green beans, zucchini, asparagus, garlic and dried herbs. Cook, stirring occasionally, until onions are soft and translucent. Add tomatoes and broth and bring to a boil. Add lentils and kale and simmer for 30-40 minutes until vegetables are soft and kale has wilted. Adjust seasonings and serve.

Nutritional Information per serving: 111 calories, 20 g carbohydrate, 1 g total fat, 0 g saturated fat, 5.9 g fiber, 486 mg sodium, 8.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010.

Pan-Grilled Asparagus & Vegetable Crepes

2010-04-13T09:39:00.005-04:00

Do you still have some crepes left in your refrigerator and wondering what to do with them? Crepes are an excellent way to take ordinary vegetables and turn them into something special. For example, take this simple recipe of pan-grilled fresh asparagus, a few mushrooms and grape tomatoes. By themselves, they'd make a nice side dish, but put them into a crepe and they become the focal point of the entire meal!

Early spring is the best time for asparagus, so be watching for it in your grocery or farmer's market. Asparagus is low in calories, cholesterol and sodium free and is a good source of fiber, vitamin B6, calcium, magnesium, and zinc. This recipe is quick to prepare, if you make the crepes ahead of time, and makes a wonderful luncheon idea to share with a friend. If you don't have the other vegetables suggested in the recipe, substitute your favorites because they're all delicious!

Pan-Grilled Asparagus and Vegetable Crepes
(Makes 2 crepes)

Two 6" to 7" crepes made from my Basic Crepe recipe (see 4/6/10 post)
6 spears of asparagus
1/3 cup sliced mushrooms
1/3 cup grape tomatoes
¼ cup shredded low moisture, part skim mozzarella cheese
1 teaspoon olive oil
Lemon pepper and salt
2 teaspoons honey mustard (or substitute your favorite)

1. Preheat oven to 350-degrees. Remove tough, woody ends from asparagus. Heat olive oil in a large, non-stick skillet on medium-high heat. Add asparagus to pan, sprinkle with lemon pepper and salt. Cook for about 1 minute, turn asparagus and move to one side of the pan.

2. Add mushrooms and grape tomatoes to skillet. Saute, stirring or turning vegetables occasionally, until mushrooms have released their moisture and browned and the skins of the tomatoes have split.

3. Place three asparagus spears in the center of each crepe. Top with the grilled mushrooms and tomatoes, distribute evenly along length of crepe. Drizzle 1 teaspoon of your favorite mustard over vegetables and top each crepe with 1 tablespoon shredded cheese. Fold sides of crepe over vegetables to create a tube. Place crepes, overlap side down, into an oven-proof dish or cookie sheet that has been sprayed lightly with non-stick cooking spray. Top each crepe with 1 tablespoon shredded cheese. Bake for 10 minutes until cheese is melted and crepes are hot. Serve immediately.

Nutritional Information per crepe: 135.5 calories, 11.8 g carbohydrate, 6.7 g total fat, 2.2 g saturated fat, 0.4 g fiber, 6.5 g protein

Original recipe by Kathy Sheehan, copyright 2010

Berry Blintzes

2010-04-09T16:22:00.005-04:00

I made a batch of crepes the other day and have enjoyed eating them in a variety of ways ever since, from sun up to sun down! Here is an extremely easy dessert or snack recipe that uses the newly arrived strawberries in the produce section of the supermarket or farmer's markets opening around the country (or substitute your favorite berry). Combined with healthy, non-fat cottage cheese that has been lightly sweetened with Splenda and nutmeg, this dessert is a good source of calcium and protein.

The creamy chocolate sauce is made in the microwave and whipped up in less than 2 minutes. It is much lower in calories, carbohydrate and fat than even the light chocolate sauces available in a bottle. Save any leftover sauce in the refrigerator; it will keep for 1 week or more. What a delicious and fun way to experience the first, ripe berries of Spring!

Berry Blintzes
(Makes 2 servings)

2 crepes made from my "Basic Crepes" recipe (see 4/6/10 post)
½ cup non-fat cottage cheese
1 tablespoon Splenda granular, divided
1/8 teaspoon nutmeg
½ cup sliced strawberries (or substitute your favorite berry)

Chocolate Sauce Ingredients:
1 tablespoon dry cocoa powder, unsweetened
1 tablespoon Splenda granular
¼ teaspoon cornstarch
¼ cup almond milk (Original)
1 teaspoon mini semi-sweet chocolate chips
3 drops vanilla extract

1. First, make the sauce by measuring dry ingredients, except chocolate chips, in a 2-cup measuring cup or microwave bowl (sauce will bubble up as it cooks). Add almond milk and stir until cornstarch is dissolved and other ingredients are blended. Microwave on high for 20 seconds, until mixture is hot. Stir until cocoa powder is incorporated and mixture is smooth. Return to microwave and heat on high for 20-30 seconds, or until mixture bubbles and begins to boil. Stir again and add the chocolate chips and drops of vanilla. Stir until chips have melted and mixture is smooth. Set aside to cool completely. (This can be done ahead of time and placed in a refrigerator until serving time.)

2. Place sliced or washed berries in a small bowl and sprinkle with 1 teaspoon Splenda. Stir to coat berries; set aside.

3. Measure cottage cheese in a small bowl, add 2 teaspoons Splenda and nutmeg. Stir to combine.

4. Place ½ of the berries into the center of a crepe. Top with ½ of the cottage cheese mixture. Fold like a burrito so that all sides of the crepe are folded inward to cover filling. Turn over and place filled crepe on a serving plate. Repeat with remaining crepe. Top each crepe with 2 tablespoons of the cooled chocolate sauce and serve.

Nutritional information per serving of 1 blintz with 2 tablespoons sauce: 142 calories, 18.3 g carbohydrate, 3.3 g total fat, 1.1 g saturated fat, 1.7 g fiber, 10.3 g protein.

This sugar-free chocolate sauce is wonderful as a topping in other recipes, too! Nutritional Information per tablespoon of sauce: 14.5 calories, 2.5 g carbohydrate, 0.6 g total fat, 0.2 g saturated fat, 0.5 g fiber, 0.3 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Spinach and Mushroom "Manicotti" Crepes

2010-04-07T18:02:00.004-04:00

A couple of months ago, my family and I went to a wonderful Italian restaurant in Boston called Vinny T's. I chose manicotti and was surprised when I was presented with creamy ricotta wrapped in a crepe, instead of a traditional manicotti noodle. After the delicious meal, I looked at the nutritional differences between the pasta tube normally used for manicotti and a crepe made with my healthier recipe (see previous "Basic Crepes" post). I was delighted to discover that a crepe is half the carbs and fewer calories than it's noodle counterpart! One manicotti pasta noodle is 70 calories and 14 carbohydrate, while a crepe is 63 calories and only 7 carbs. Not only that, but I find the manicotti dish made with crepes to be more filling, which means I eat less. For me, one manicotti crepe is as satisfying as 2 or 3 of the filled pasta tubes.

The great part about this recipe is that all the components can be made ahead of time (up to 2 days, if stored in the refrigerator), from the crepes to the sauce. When it's time to prepare dinner, the assembly is quick and the cooking time only 25-30 minutes. Recently, I made this dish for a dinner party and my time in the kitchen was reduced significantly because everything was ready to go. I even filled the crepes just prior to my guests' arrival - all I had to do was pop them in the oven! So, make a batch of crepes and save a few for this delicious, healthier alternative to an Italian classic.

Spinach and Mushroom "Manicotti" Crepes
(Makes 8 servings)

8 crepes made from my "Basic Crepes" recipe (see 4/6/10 post)
1 (10 oz.) package of frozen chopped spinach (thaw or microwave for 5 minutes)

15 oz. fat-free ricotta cheese

¼ cup grated Parmesan cheese

1/8 teaspoon grated nutmeg

¼ teaspoon lemon pepper

1 teaspoon basil, dried (or 2 teaspoon fresh, chopped)
½ cup fresh mushrooms, sliced & rough chopped
1 egg, slightly beaten
1½ cups No sugar added spaghetti sauce (I use Hunt's brand)

1 teaspoon Italian herbs, dried

½ teaspoon garlic powder
1 cup shredded low moisture, part skim mozzarella cheese

1. Preheat the oven to 350-degrees. Spray a 13" x 9" baking pan with non-stick cooking spray; set aside.

2. Squeeze the excess moisture from the chopped spinach and place in a medium mixing bowl. Add the ricotta and parmesan cheeses, nutmeg, lemon pepper, basil, mushrooms and egg. Stir with a fork until ingredients are well combined; set aside. (This mixture can be made ahead and refrigerated until ready to use. It will stay fresh in refrigerator for 2 days; stir before filling crepes.)

3. In another mixing bowl, combine the spaghetti sauce, herbs and garlic powder. Stir to combine. Measure ¼ cup of the sauce into the baking dish and spread with a spoon or rubber spatula to coat the bottom of the pan with a thin layer.

4. Take one crepe and spoon a slightly rounded 1/3 cup of the ricotta-spinach mixture into the center of the crepe. Spread along the center of the crepe with the back of a spoon or rubber spatula. Fold sides of crepe over mixture to create a tube. Place crepes, overlap side down, into the baking dish. Repeat with remaining crepes, laying them side-by-side in the baking dish. Top with remaining tomato sauce and sprinkle evenly with the shredded cheese. Bake uncovered for 25-30 minutes. Remove from oven and cool for 3-4 minutes before serving.

Nutritional Information per stuffed crepe: 168.3 calories, 15.8 g carbohydrate, 4.5 g total fat, 2.7 g saturated fat, 1.6 g fiber, 12 g protein

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare with traditional spinach manicotti made with pasta? By using fat-free ricotta cheese and crepes instead of pasta, this recipe is significantly less in calories, carbohydrate and fat. For comparison, the nutritional information per serving of traditional spinach manicotti is 270 calories, 51 g carbohydrate, 10 g total fat, 3 g saturated fat, 2 g fiber and 11 g protein.

Basic Crepes

2010-04-06T15:43:00.008-04:00

Crepes are thin, egg pancakes that can be filled with sweet or savory ingredients that are perfect for a diabetic because they are only 7 carbs each. Although the thought of making crepes may appear daunting, the batter is easily made in a blender and cooking the crepes is very simple and quick. Also, the crepes can be made ahead of time, even a day or two ahead, because they will keep well in the refrigerator for up to 3-4 days. To demonstrate how easy it is to make a crepe, I've created a short video of the cooking process. As you'll see, it takes about 2 minutes.

Basic Crepes
(Makes about fourteen 6" to 7" crepes)

In a blender, blend together the following ingredients to create a thin batter:

1½ cups skim milk (soy, almond or Hood Calorie Countdown can be substituted)
3 eggs, slightly beaten
1 cup all purpose flour
¼ teaspoon salt
3 tablespoons no trans fat buttery spread, melted (I used Smart Balance)

1. Pour batter into a bowl and refrigerate for at least 30 minutes to allow bubbles to dissipate. Heat an 8" non-stick skillet, such as an omelet pan, on medium heat. Brush skillet with melted butter and ladle a scant ¼ cup of batter into the skillet. Swirl the pan around and around to distribute the batter evenly and to form a circle. Continue swirling the pan until the batter thickens and settles. Replace pan on the burner and cook for about 1 to 1½ minutes, until the edges of the crepe are dry, beginning to brown slightly and curling inward. Using a rubber spatula, lift edge and carefully turn crepe over by hand. Cook second side for about 30-45 seconds. Remove crepe from pan and place on a piece of parchment paper to cool.

To store crepes, make certain that crepes are separated with a piece of parchment paper between each crepe. Arrange crepes in a stack and place in a resealable plastic bag. Crepes can be made ahead of time and refrigerated until ready to use. Use crepes within 3-4 days.

Uses for crepes: These basic crepes can be used in sweet or savory recipes. Fill them with fresh fruit, berries, or sugar-free pudding for a light dessert. Fill them with your favorite vegetables, mushrooms, cooked turkey or chicken and cheese, heat in a 350-degree oven until cheese is melted for a delicious lunch or easy dinner.

I have posted a variety of recipes that demonstrate just how versatile these thin pancakes can be any time of day! Click on "crepes" under list of ingredients to see all the delicious and healthy fillings I suggest.

Nutritional Information per crepe: 63 calories, 7 g carbohydrate, 2 g total fat, 0.7 g saturated fat, 0.2 g fiber, 3.1 g protein

Recipe and video by Kathy Sheehan, copyright 2010

Blueberry-Lemon Chicken

2010-04-04T19:12:00.008-04:00

Easter Sunday dawned glorious and sunny in Maine. My first daffodils have opened their golden cups and Spring is undoubtedly in the air! Because I wanted to spend as much time outdoors as possible, dinner needed to be an easy and undemanding affair. I had recently made this dish while visiting family in Oklahoma and it was well received. Today, I changed the original recipe a bit by adding lemon undertones and the result was even better! The star of this colorful dish is the blueberries, deemed a "super fruit" full of antioxidants. If you're looking for a light, easy dinner to herald in the warmth of spring, I highly recommend you give this one a try. It is a celebration of fresh fruit flavor!

Blueberry-Lemon Chicken
(Makes 4 servings)

4 boneless & skinless chicken breasts (about 4½ ounces each)
Lemon pepper and salt
2 teaspoons olive oil
2 small shallots, finely chopped
Zest and juice from one small lemon (about 3 tablespoons juice)
3 tablespoons chicken broth
1¼ cups frozen or fresh blueberries (wild Maine berries are best)
2 tablespoons balsamic vinegar
1 tablespoon Splenda granular

1. Season the chicken breasts on both sides with the lemon pepper and salt. Heat olive oil in a large, nonstick skillet on medium-high heat. Add chicken breasts and cook until browned and just cooked through (juices will run clear), about 5-6 minutes on each side depending on thickness of chicken. Remove to a platter and cover with foil to keep warm or place in a warm oven that has been heated to 200-degrees.

2. Add chopped shallots and saute until brown and translucent. Add lemon juice, zest and chicken broth and stir to deglaze skillet. Add blueberries, balsamic vinegar and Splenda. Cook, stirring occasionally, until the liquid is reduced and slightly thickened into a sauce. Spoon over chicken and serve immediately.

Nutritional Information per serving: 164.5 calories, 9 g carbohydrate, 3.9 g total fat, 0.5 g saturated fat, 1.9 g fiber, 26 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Mini Peanut Butter Cupcakes with Chocolate Frosting

2010-03-20T10:14:00.004-04:00

Recently I taught a cooking class entitled "How to Love Vegetables." We made main dish salads, vegetable snacks and nutritious side dishes but, just to prove how versatile vegetables can be, we also made these delicious miniature cupcakes that include grated zucchini in the batter. The amazing thing is, when peeled of its green skin, the zucchini is undetectable in the final result! The creamy, nutty peanut butter and sweet chocolate are the only flavors you'll taste. If you like Reese's Peanut Butter Cups, then you'll love these little 4-bite wonders at only 5 net carbs each. They are quick to make and fun to eat. What an ingenious way to sneak a little vegetable into a picky eater's diet!

Mini PB Cupcakes with Chocolate Frosting

(Makes 18 mini cupcakes)

½ cup of all-purpose flour
½ cup almond flour (or finely ground almonds)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1 large egg
3 tablespoons creamy peanut butter
½ cup Splenda granular (not the baking blend)
2 tablespoons canola oil
1 teaspoon vanilla extract
½ cup peeled zucchini, finely grated (make sure it is finely grated)
1/3 cup almond milk or skim milk

Chocolate frosting ingredients:
1 tablespoon cocoa powder (I used Hershey’s Special Dark)
1/3 cup almond milk
¼ cup mascarpone cheese (in the specialty cheese display at the grocery)
1½ tablespoons Splenda granular
1 tablespoon sugar-free, fat-free chocolate pudding mix

1. Preheat oven to 350-degrees. Arrange a rack in center of oven. Line muffin tin with paper liners. This recipe makes 18 mini cupcakes.

2. In a small bowl, whisk together the flour, almond flour, baking powder, baking soda and salt; set aside. In a large bowl, beat the egg until light and lemon colored using a handheld or standing mixer. Add the peanut butter, Splenda, canola oil and vanilla. Continue beating on medium-high speed for about 2-3 minutes. (Don't underbeat this step, you need to fluff up the egg mixture with air.) Beat in the grated zucchini on low speed until fully incorporated.

3. Alternate adding the dry ingredients with the milk and beat after each addition, scraping down the bowl occasionally with a rubber spatula. Use a small cookie scoop, spoon batter into the muffin cups until ¾ full (do not overfill).

4. Bake until a toothpick inserted into the center comes out clean. Test after 12 minutes and, if needed, bake another 1 to 2 minutes. The tops will only be slightly browned. Do not overbake because you don't want them to dry out.

5. Remove cupcakes to wire rack and cool completely before icing. To make frosting: Mix together the cocoa powder and almond milk and heat in the microwave for 20 seconds on high. Whisk until cocoa is incorporated and mixture is smooth. Set aside to cool, about 10-15 minutes. Add the mascarpone cheese and Splenda. With a handheld mixer, beat until light and fluffy (it should resemble a soft whipped cream). Add the dry powder from the pudding mix and beat until thickened. Refrigerate for at least 5 minutes until thickened and set. Stir before icing cupcakes.

Nutritional Information per cupcake with 2 generous teaspoons of frosting: 86.1 calories, 5.7 g carbohydrates, 6 g total fat, 1.3 g saturated fat, 0.8 g fiber, 2.4 g protein.

Baked Swedes Au Gratin

2010-03-16T17:34:00.005-04:00

Swedes are still abundant in the stores, as the last of the winter vegetables are made available before the spring crop is harvested. Also known by their less appetizing name of rutabaga (or yellow turnip), they are an excellent substitute for potatoes in this creamy, cheesy side dish. When you swap out low-carb swedes for the high-carb potato, you gain a good source of fiber, vitamins C & B6, potassium, folate and calcium. The first time I made this recipe for my family, I tried half potato and half swede, hoping they would be more receptive to the idea of eating turnips. To my surprise, they loved the swede and requested that next time I leave out the potato! So, I did and they were a hit. The sauce is really a gravy made from chicken stock with grated cheese sprinkled throughout the vegetable layers. When baked, it's the gooey, yummy cheese that shines through to make it appear that the sauce is all cheese. If you like Au Gratin Potatoes and are looking for a lower carb alternative, try swedes. I think you'll be pleased, too.

Baked Swedes Au Gratin
(Makes six 1-cup servings)

3 tablespoons zero trans fat buttery spread light, such as Smart Balance
3 tablespoons all-purpose flour
2 cups chicken stock
1½ teaspoons dried rosemary
Black pepper to taste
3 tablespoons grated parmesan cheese
1 large swede (1 lb.11 oz.), thinly sliced (aka. rutabaga or yellow turnip)
1 small onion, thinly sliced
1 cup shredded sharp cheddar (2% milk reduced fat)

1. Prepare the sauce by melting buttery spread in a saucepan over medium heat. Add flour and stir while cooking for 1-2 minutes. Remove from heat and slowly add chicken stock while whisking constantly. Cook over medium heat, stirring constantly, until mixture boils and thickens. Remove from heat and add rosemary, parmesan cheese and pepper; stir until cheese is melted. Preheat oven to 400-degrees.

2. Spray a large casserole dish with non-stick cooking spray. Ladle a small amount of the sauce into dish and swirl until bottom is coated. Place 1/3 of the sliced turnip in a layer on the bottom of the dish, sprinkle with 1/3 of the onion and drizzle 1/3 of the remaining sauce over the vegetables. Repeat with another layer of turnips, half of the remaining onion and half of the remaining sauce. Sprinkle with ¼ cup cheddar cheese. Top with a final layer of turnip, the remaining onion, the remaining sauce and the remaining ¾ cup cheddar cheese. Cover with foil and bake for 45 minutes.

3. After 45 minutes, remove foil and continue baking for another 25-30 minutes until turnips are fork tender and cheese is golden brown. (If you notice that the cheese is browning too much, cover with foil for remaining cooking time.) Serve immediately.

Nutritional Information per serving: 184 calories, 15.7 g carbohydrate, 9 g total fat, 4.4 g saturated fat, 3.5 g fiber, 10.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this recipe compare with traditional Potatoes Au Gratin? This recipe has significantly less calories, carbs and fat (especially saturated fat). For comparison, the nutritional information per 1 cup of home-prepared potatoes au gratin made with margarine is 323 calories, 27.7 g carbohydrate, 18.6 g total fat, 8.6 g saturated fat, 4 g fiber, 12.2 g protein.

Cowboy's Roast Beef Hash

2010-03-13T17:18:00.002-05:00

Although the main focus of my diet is plant-based or consisting of lean protein, I am not a vegetarian and, on occasion, will get a craving for beef. My "meat & potatoes" husband is extremely supportive and never complains about how little meat and potatoes he gets these days but, when my beef craving hits, he enjoys it immensely! Recently, the supermarket had a special on pot roast, so I made one with enough left over for one of my husband's favorite dishes, Roast Beef Hash.

The best traditionally-prepared roast beef hash is pan-fried onions and potatoes with herbs, beef and finished with heavy cream. I took that same recipe and made substitutions to create a healthier version. Instead of potatoes, I used canned black-eyed peas (or try pinto beans) and a smaller amount of light cream, otherwise the recipe remained basically the same. I thought my husband would be disappointed not to be getting his potatoes, but he loved it! We both agreed the beans provided a similar flavor and texture, making this makeover recipe taste just as delicious as the original. The next day, I took the leftover Cowboy's Roast Beef Hash and served it with fried eggs for a super quick and easy breakfast. I guarantee, these hearty recipes will satisfy any meat & potato lover in your house, too.

Cowboy's Roast Beef Hash
(Makes 4 servings)

2 teaspoons olive oil
1 medium onion, chopped
1½ cups canned black-eyed peas or pinto beans, drained and rinsed
2 cloves garlic, minced
2 cups cooked lean beef, diced
1 teaspoon dried thyme
Salt and pepper to taste
½ cup beef stock
¼ cup light cream

1. Heat olive oil in a heavy non-stick skillet or cast iron pan. Add chopped onion and a pinch of salt. Saute over medium heat until translucent. Add beans and garlic and cook, stirring occasionally for 2-3 minutes.

2. Raise heat to medium-high and add roast beef, thyme, salt and pepper; stir to combine. Add beef stock and stir briefly. Spread mixture into an even layer and press into pan. Allow to cook until stock is evaporated by half, about 4 minutes. Turn mixture over with a spatula and continue cooking until liquid is nearly evaporated.

3. Add light cream and turn mixture again to incorporate cream. Press into skillet and continue cooking until the bottom is brown and beginning to crisp. Turn mixture one last time, again pressing into skillet, and cook until cream is evaporated and mixture is brown and crispy, but not too dry. Watch carefully and, if necessary, reduce heat so mixture doesn't brown too much or burn. Serve immediately.

Nutritional Information per serving: 250.5 calories, 17.8 g carbohydrate, 8 g total fat, 3.4 g fiber, 24.8 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this compare with traditional Roast Beef Hash? This recipe is less than half the calories, fewer carbs, 2/3 less fat and more fiber. A traditional roast beef hash recipe calls for beef with marbling, potatoes and heavy cream which makes the calories and saturated fat content soar to unhealthy levels. For comparison, the nutritional information per serving of traditional roast beef hash is 516.2 calories, 20.8 g carbohydrate, 29 g total fat, 2 g fiber, 39 g protein.

Turkey Meatball Florentine Soup

2010-03-08T23:12:00.002-05:00

Normally, I eat a lot of vegetables, but sometimes getting enough of the dark, leafy greens is a bit more challenging. This soup fulfills my requirement in a delicious way and the little meatballs make it fun to eat! Spinach and kale are excellent sources of iron, beta carotene, folate and vitamins A, C and K. Of course, I would have to include my favorite super food (beans) which are loaded with protein and fiber. I used heirloom Cannellini Runner Beans because that's what I had in the pantry, but feel free to substitute your favorite white bean, such as Great Northern, or limas.

Turkey Meatball Florentine Soup
(Makes eight 1½ cup servings)

12 oz. dried white beans
2 teaspoons baking soda
8 cups chicken stock
½ pound 99% extra lean ground breast of turkey
5 oz. frozen chopped spinach, thawed (½ package)
2 tablespoons grated parmesan cheese
2 tablespoons seasoned breadcrumbs
¼ teaspoon black pepper
1 teaspoon dried oregano
½ teaspoon garlic powder
1 egg
One 14.5 ounce canned petite diced tomatoes with liquid
1 teaspoon Italian seasoning
6 cups kale, torn or rough chopped
Salt & pepper to taste

1. Pick through beans for small stones. Rinse and cover with cold water and soak overnight or for 4-5 hours. Drain and place beans in a large pot and add cold water to cover. Bring to a boil over medium-high heat and cook for 20-25 minutes or until skins split when you blow on them. Add baking soda to pot and stir to release gas in beans. (Note: The mixture will foam and bubble so, if necessary, do this in sink in case hot liquid overflows the pot.) After foaming has ceased, drain and rinse beans and return them to pot.

2. Add chicken stock to pot and bring to a boil over medium heat. Cover, reduce heat and simmer for 1½ hours.

3. Take the thawed spinach and squeeze as much liquid as possible from the spinach. Place it in a medium mixing bowl and add the ground turkey, parmesan cheese, breadcrumbs, pepper, oregano, garlic powder and egg. Mix together with a fork until well combined. Turn up the heat to medium high and, as soon as the beans are boiling, form small meatballs (about 1-inch in diameter) and drop into the boiling liquid. Do not stir. Cover pot and boil for 5 minutes, and then reduce the heat to a simmer once again. Stir meatballs into the soup and cover. Continue simmering while you prepare the kale.

4. Wash the kale and remove the thick stems. Tear or chop leaves into bite size pieces. Place in pot and cover. As soon as the leaves have wilted, add tomatoes and Italian seasoning and stir soup to combine ingredients. Cover pot and continue simmering until beans are soft and mealy. The amount of time will depend on the type of bean used; check every 15-30 minutes until done. Taste soup and, if necessary, add salt and pepper to your liking.

Nutritional Information per serving: 246.8 calories, 36.4 g carbohydrate, 2.2 g total fat, 0 g saturated fat, 9.1 g fiber, 23.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Mocha Cupcakes with Bailey's Irish Cream Frosting

2010-03-06T10:24:00.004-05:00

Next weekend, our church is hosting a St. Patrick's Day dinner and I was asked to adapt a dessert recipe that would be appropriate for diabetics and others looking for a healthier alternative. The original recipe was loaded with saturated fat and carbohydrate, so some serious adjustments needed to be made. It was a fun challenge that required several delicious "taste testings" before a perfected recipe was finally obtained. If you can't find any instant espresso powder (which may not be a common ingredient found at the supermarket), you can substitute instant coffee granules and increase amount by ½ tablespoon. Also, if you want the Bailey's Irish Cream taste to really come through, eliminate the final dusting of espresso powder.

Now, the moment you've been waiting for (drum roll, please)...I am happy to present the following winning makeover recipe with only 11.3 net carbs per serving. Happy St. Patrick's Day!

Mocha Cupcakes with Bailey's Irish Cream Frosting
(Makes 15 cupcakes)

1/3 cup boiling water
2 tablespoons instant espresso powder (regular or decaf)
¼ cup almond milk
1¼ cups almond flour (or finely ground almonds)
¾ cup all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
5 tablespoons unsalted butter, softened
1½ tablespoons canola oil
One 2.5 oz. container of baby food prune puree (about 3 tablespoons)
2 tablespoons sugar
1 cup Splenda granular
½ teaspoon butter flavor extract
2 large eggs (room temperature)

Frosting Ingredients:
½ cup mascarpone cheese (4 oz.)
1/3 cup almond milk
1½ tablespoons Bailey's Irish Cream
1 tablespoon Splenda granular
2 tablespoons sugar-free, fat-free instant white chocolate pudding mix (dry powder)
dust with espresso powder

1. Preheat oven to 350-degrees. Pour boiling water over espresso powder and stir until dissolved. Combine espresso mixture with almond milk and let cool. Meanwhile, line muffin tin with paper liners; set aside. In a small mixing bowl, sift together the flours, baking powder, baking soda and salt; set aside.

2. In a large mixing bowl, cream together the butter, canola oil, sugar, Splenda, butter extract and prune puree until light and fluffy, about 3 minutes. Add eggs one at a time, beating well after each addition. Alternate adding the dry ingredients with the espresso and milk mixture, beginning and ending with flour mixture. Scrape down sides of bowl occasionally. Fill muffin cups ¾ full (do not overfill) and bake for 18-20 minutes until a toothpick inserted in center of cupcake comes out clean. Remove from oven and allow cupcakes to cool in pan for a few minutes, and then remove them to a wire rack to cool completely.

3. After cupcakes have cooled, make the frosting by combining mascarpone cheese, almond milk, Bailey's Irish Cream and Splenda in a mixing bowl. Beat well until mixture thickens to soft peaks. Add 2 tablespoons instant pudding mix and continue beating until well incorporated and thickened. Refrigerate frosting for at least 10 minutes. Spread 1½ tablespoons onto each cupcake and dust with espresso powder. Serve immediately or refrigerate until 15-20 minutes prior to serving.

Nutritional Information per cupcake with frosting: 190.7 calories, 12.6 g carbohydrate, 14 g total fat, 4.9 g saturated fat, 1.3 g fiber, 4.1 g protein.

Make over recipe by Kathy Sheehan, copyright 2010
The original recipe is one that appeared in Martha Living Magazine's March 2010 issue, p. 48.

How does this compare with the original recipe? This makeover recipe is much lower in saturated fat, calories and carbohydrates, plus it has more fiber and protein. For comparison, the nutritional information per cupcake made from the original recipe is 232.6 calories, 27 g carbohydrate, 12.2 g total fat, 7.5 g saturated fat, 0.4 g fiber, 2.6 g protein.

"BLT" Stuffed Cherry Tomatoes

2010-03-02T11:47:00.003-05:00

In the late afternoon, around 3:30, I often need a little snack to keep me going until dinner. It's too easy to reach for junk when I'm hungry and in a hurry, so I plan ahead and keep vegetables and fruit at the ready. Carrots and celery dipped in light ranch dressing, easy to peel clementines, apples sprinkled with cinnamon are a few suggestions. Here is another very quick snack that I enjoy on occasion and was adapted from a treasured recipe from my mother-in-law. I mix the "BLT" creamy filling ahead of time and store it in the fridge so, when it's snack time, I only have to hollow out a few cherry tomatoes, fill and eat! Also, these make excellent party appetizers.

I have in my kitchen "junk" drawer a melon baller. I don't think I've ever used it for making melon balls, but I use this tool all the time for coring apples and pears. You certainly don't need this specialized tool to make this recipe but, if you happen to have one, dig it out of the drawer because it makes quick work of hollowing out the cherry tomatoes.

"BLT" Stuffed Cherry Tomatoes
(Makes 16-18 appetizers)

16-18 cherry tomatoes
3 slices ready-cooked bacon, turkey bacon or veggie bacon strips
¼ cup fat-free ricotta cheese
2½ tablespoons light mayonnaise
2 tablespoons minced onion (or 1 tablespoon dried)
3 tablespoons parsley, finely chopped (or 2 tablespoons dried)
Salt and pepper to taste

1. Slice the tops off of the cherry tomatoes and remove the seeds and pulp with a small melon baller or spoon. Place cut-side down on paper towels to drain for 10-15 minutes.

2. Chop bacon into small pieces. If using turkey bacon or meat-free bacon strips, cook according to directions until crisp, then chop. Place bacon in a small bowl and add ricotta cheese, light mayonnaise, minced onion, parsley, salt and pepper. Stir to combine ingredients. If using dried onion, allow mixture to sit for about 12 minutes before filling tomatoes. (Mixture can be made ahead and stored in refrigerator until you're ready to fill tomatoes.)

3. Using a small spoon, fill each cherry tomato with mixture and serve.

Nutritional Information per stuffed tomato: 14.5 calories, 1.2 g carbohydrate, 0.7 g total fat, 0.2 g saturated fat, 0.1 g fiber, 0.6 g protein.

Recipe by Kathy Sheehan, copyright 2010
Inspired by a recipe from my mother-in-law, Catherine Sheehan of Tulsa, OK.

Sugar-free Banana Cookie Cream Pie

2010-02-22T17:37:00.010-05:00

I went over to visit my daughter at her college this past weekend and we had a wonderful time together. She's a creative cook and we enjoyed talking recipes while she whipped up an incredible spinach and goat cheese pizza for our lunch. She's graciously posted the recipe on her food blog, if you want to give it a try: http://whaticooked-ixipixi.blogspot.com/2010/02/pesto-pizza-with-goats-cheese.html Sometime later, our conversation turned to banana pudding when I complained about how her Dad will buy lots of bananas and not eat them, so I end up scrambling around having to use them in recipes or fruit smoothies before they get too ripe. I returned home to a speckled, ripe banana on the counter and knew exactly what to make!

This recipe is even faster and easier to make than cookies because you don't have to fiddle with measuring out teaspoons of dough and having to watch several batches, you just spread it in a pie tin and bake! The "pie crust" is nothing more than a big, delicious cookie filled with a thick, banana cream pudding. The taste will remind you of the famous banana pudding made with Nilla wafers, but this sugar-free recipe only has 9.1 grams of net carbohydrate per serving! So, if you're in need of some southern comfort food without the guilt, enjoy a slice today.

Banana Cookie Cream Pie
(Makes 10 servings)

½ cup almond flour (or finely ground blanched almonds)
2 tablespoons coconut flour
¼ cup all-purpose flour
¼ teaspoon baking soda
¼ teaspoon baking powder
¼ teaspoon salt
2 tablespoons butter, softened (¼ stick)
1 tablespoon canola oil
¼ cup Splenda granular (not baking blend)
1 large egg
1/3 cup mashed ripe banana (about 1 small)
1 teaspoon vanilla extract

Filling Ingredients:
2 oz. mascarpone cheese (¼ cup)
¾ cup skim or 1% milk
1 tablespoon Splenda granular
1 teaspoon vanilla extract
one 1.4 oz. pkg. sugar-free, fat-free instant banana cream pudding mix

1. Preheat oven to 375-degrees. Spray a pie tin with non-stick cooking spray; set aside.

2. In a small mixing bowl, mix together flours, baking soda, baking powder and salt; set aside.

3. In a large mixing bowl, cream together butter, canola oil and Splenda with handheld or standing mixer until light and fluffy. Add egg and beat until well incorporated and thickened slightly. Add mashed banana and vanilla extract and beat until well blended.

4. Add dry ingredients ¼ cup at a time, scraping down sides of bowl occasionally. Using a rubber spatula, spread dough evenly in the prepared pie tin along bottom and sides. Bake until set and golden brown, about 15-18 minutes. Immediately remove from oven and onto wire rack to cool.

5. When crust is cool, combine the mascarpone cheese, milk, Splenda and vanilla extract in a medium mixing bowl with a wire whisk or mixer. Add the pudding mix and whip until well combined and thickened. Spread evenly over the cookie crust and refrigerate until set, at least 20 minutes. Optional: Serve with a dollop of whipped cream or light whipped topping (not included in nutritional information below).

Nutritional Information per serving: 143.4 calories, 10.5 g carbohydrates, 9.6 g total fat, 3.4 g saturated fat, 1.4 g fiber, 3.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Poached Salmon in an Herbed Orange Sauce

2010-02-19T19:23:00.008-05:00

I find it exciting to sample new fruits and vegetables. The other day in my supermarket, they were offering a different type of orange called a Cara Cara Navel, so I had to give it a try. It's flesh is dark, almost as dark as a Blood Orange, and its juice has a slight tang to it. It's really quite lovely and there are no seeds! Since citrus of any kind pairs beautifully with salmon, I created this elegant, delicious recipe using my delightful new discovery. It may look fancy, but this meal is extremely quick and easy to prepare, although do remember to marinate the salmon for at least an hour before to obtain the best and most flavorful results.

Also, I'd like to point out, that this would be perfectly delicious made with boneless, skinless chicken breasts but, if you're like me and looking for more ways to bring Omega-3 fatty acids into your diet, stick with the salmon.

Poached Salmon in an Herbed Orange Sauce
(Makes 2 servings)

1 large or 2 smaller oranges (navel, blood orange or Cara cara navel)
2 center-cut salmon fillets, about 6 oz. each (or chicken, if you prefer)
1 tablespoon olive oil
Herb rub (I used a Nantucket blend)*
¾ cup fish or chicken stock
1 tablespoon mascarpone cheese

1. Zest one orange and set aside. Cut 4 thin slices off one end of the orange and reserve for a garnish later. Squeeze the juice from the remaining orange(s); set aside. (You'll need at least 5 tablespoons of juice.)

2. Take the herb rub and sprinkle over both sides of the salmon fillets. Press with your hand until it is well adhered. Place salmon fillets in a zip-lock plastic bag. In a small mixing bowl, mix together the olive oil, 2 tablespoons orange juice and half of the orange zest. Pour into the plastic bag and seal, trying to remove as much air as possible. Massage the bag until the oil mixture coats the salmon well. Place in refrigerator to marinate for at least 1 hour. Before poaching, allow salmon to sit at room temperature for about 10 minutes.

3. Mix together 3 tablespoons orange juice and stock. Pour into a small skillet and bring to a boil over medium heat. Remove salmon from marinade; discard marinade. Place fillets into the simmering liquid and cover. Poach for about 6-8 minutes or until salmon is flaky and no longer pink in the center (do not overcook). Remove salmon to a dish and cover with foil to keep warm.

4. If necessary for a smooth sauce, strain poaching liquid and return to pan. Remove cover from skillet and raise heat to high. Boil poaching liquid until reduced by half (takes about 5-10 minutes). Whisk in the mascarpone cheese and stir until melted. Continue reducing liquid until there's about 1/3 cup remaining and it has thickened slightly. Add remaining orange zest and stir. Remove from heat.

5. To serve, arrange two orange slices on plate, top with a salmon fillet and pour half of sauce over the fish. Repeat with remaining salmon and serve immediately.

*The herb blend I used was a mixture of dried rosemary, sage, oregano, thyme, black pepper, onion powder, ginger, and lemon peel. You can easily make your own, if you do not have a purchased blend.

Nutritional Information per serving: 366 calories, 10 g carbohydrate, 19 g total fat, 4.9 g saturated fat, 1.3 g fiber, 43.3 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Lemon Pasta Primavera

2010-02-17T11:16:00.007-05:00

I am reading a book in which the author moved to Rome to live (and eat) after an agonizing divorce. As she strolls the winding streets of this magnificent city, dining in one tucked away restaurant after another, I am reminded of my two visits to Italy and all the wonderful food. The saying is, "You can't get a bad meal in Rome," and it's true! My husband, daughter and I found a wonderful little place not far from the Pantheon where my daughter ordered the most delicious Lemon Spaghetti. After one taste, I couldn't stop my fork from wandering over into her plate for more and more, until I had eaten at least half of her dinner. (Don't worry, I shared my Carbonara with her, so she didn't starve.) On a return trip to Rome a few years later, we found that restaurant again and I ordered my own plate of this never-to-be-forgotten pasta and savored every tangy mouthful.

Reading this book had me dreaming of that unique pasta dish again, so I had to think of a way to fit it into my food plan. Considering I rarely eat pasta anymore and will never sit down to a heaping plate of it again (until I return to Rome), I decided that a variety of fresh sauted vegetables and only a little pasta might just satisfy my craving. It worked! This makeover recipe has the exact, same tangy flavor that so captivated my senses in Rome and I feel good knowing it is made with healthier ingredients. You might also enjoy adding shrimp along with the vegetables to boost the protein. (Sadly, my husband is allergic to shellfish, so I had to leave it out.) The small amount of pasta interspersed among the beautiful plate of spring vegetables is just enough to make me think I'm eating the real deal! All I have to do is close my eyes and I'm back in Italy again.

Just an aside: If you're looking for a meatless meal this Lenten season, give this one a try. But I must warn you, if suffering and sacrifice is your main objective, then maybe save this recipe for another day because you will not feel deprived in any way while eating this!

Lemon Pasta Primavera
(Makes 4 servings)

Zest and juice of 2 lemons
3½ tablespoons + ½ teaspoon extra-virgin olive oil, divided
2½ ounces dry linguini or spaghetti noodles (I suggest Dreamfield's or Carba-Nada)
4 ounces sliced white mushrooms
½ small onion, thinly sliced
2 cups broccoli florets
1 small to medium yellow summer squash, cut into half-moons
1 small to medium zucchini, cut into half-moons
½ pound asparagus, cut into bite-size pieces (about 1½ cups)
2 cloves garlic, minced
1 teaspoon dried basil leaves
Salt and pepper
1/3 cup grated parmesan cheese

1. In a small bowl, mix together 3½ tablespoons olive oil, lemon zest and lemon juice; set aside. Prepare pasta according to package directions until just al dente.

2. Meanwhile, saute mushrooms in a large, dry, non-stick skillet until moisture has been released and evaporated. Add sliced onion, ½ teaspoon olive oil and a pinch of salt to pan. Continue cooking, stirring frequently, until onion is soft. Add broccoli, squashes, asparagus and garlic to pan and saute until vegetables are tender crisp. Add basil, olive oil & lemon mixture to pan and stir to combine. Add salt and pepper to taste.

3. Drain pasta and stir into vegetable mixture. Add parmesan cheese and toss to coat. Serve immediately.

Nutritional Information per serving (made with Dreamfield's pasta): 287.7 calories, 24.7 g carbohydrate, 18.7 g total fat, 3.7 g saturated fat, 5.7 g fiber, 12.7 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this compare with traditional Lemon Spaghetti made from an authentic Italian recipe? The traditional recipe is loaded with saturated fat and carbs, without the benefit of vitamins and minerals from vegetables because a traditional recipe doesn't include any vegetables. Although its tart, lemony flavor may taste "light," do not be deceived. The nutritional information per serving of a traditionally prepared Lemon Spaghetti is an alarming 670 calories, 86 g carbohydrate, 27.2 g total fat, 13.5 g saturated fat, 4.6 g fiber, 25.5 g protein.

Quick Lemon Ricotta Tart

2010-02-16T13:28:00.009-05:00

I love the seriously tart flavor of lemon or lime curd, but each tablespoon is 11 grams of carbohydrate, all of which are sugar. Here is an excellent way to satisfy my craving for this sweet, delectable spread and receive some good nutrition at the same time!

Fat-free ricotta is a smooth, rather bland, cream cheese that delivers 200 mg of calcium with only 45 calories and 5 grams of carbohydrate per serving. Combined with lemon zest and lemon curd, it becomes a lightly sweetened, creamy spread. Try it with other citrus flavors, such as lime or orange for variety. This simple and quick "tart" makes a wonderful snack or serve it alongside a salad for lunch. You'll enjoy it's tangy flavor so much that I guarantee it will brighten up your gray, cold, February day, too.

Quick Lemon Ricotta Tart
(Makes 4 servings)

2 Pepperidge Farm Deli Flats or Arnold’s Sandwich Thins (7 Grain or Oatmeal)
2 teaspoons 0% trans fat light buttery spread (such as Smart Balance Light)
4 tablespoons Splenda granular, divided
1/8 teaspoon ground mace (or nutmeg)
1 cup fat-free ricotta cheese
2 tablespoons lemon curd*
Zest from one lemon (about 2 teaspoons)*
¼ teaspoon lemon extract*

1. In a small bowl, mix together 1 tablespoon Splenda with the 1/8 teaspoon ground mace; set aside.

2. Split apart the bread thins and spread each flat side with ½ teaspoon light buttery spread to edges. Sprinkle with the Splenda-mace mixture and toast in a toaster oven or oven preheated to 350-degrees until crisp and golden. Remove from oven and cool completely.

3. In a small mixing bowl, mix together the ricotta cheese, lemon curd, lemon zest, lemon extract and 3 tablespoons Splenda. Spread ¼ cup of ricotta mixture on each toasted bread round and serve immediately.

*This recipe is equally delicious if you substitute lime curd or orange marmalade and flavor with the zest of those fruits.

Nutritional Information per serving: 139.5 calories, 21.5 g carbohydrate, 1.4 g total fat, 0 g saturated fat, 2.6 g fiber, 8 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Cream-Filled Triple Chocolate Cupcakes

2010-02-13T18:47:00.005-05:00

Nothing says love like chocolate, at least that's my husband's motto. For Valentine's Day, I always make him a special dessert which must include chocolate in some form. This year, I went all the way! These dark chocolate devil's food cakes are filled with a delicious chocolate cream and topped with velvety, rich chocolate ganache. Ganache is typically a mixture of melted chocolate and heavy cream but, to lower the saturated fat, I used almond milk in place of the cream (or substitute skim milk, if you prefer.) Traditional devil's food cake recipes call for 4 ounces of sweet baker's chocolate, which is loaded with 6 to 9 grams of saturated fat per ounce! Instead, I used a combination of 1 ounce of baker's chocolate and ½ cup cocoa powder, which reduced the saturated fat by two-thirds. For extra dark chocolate cake, the way my husband likes it, try using Hershey's Special Dark cocoa powder which has zero saturated fat, but provides loads of dark chocolate flavor.

The really fun surprise of this recipe is the cream filling INSIDE the cakes! It's easy to do with a pastry bag and a round cake decorating tip. Don't worry if you don't have one because you can still make these chocolate marvels by cutting an inverted cone out of the top, spoon the filling in and replacing the cake on top. It will resemble a "top hat" and taste just as delicious! Have a happy, chocolate Valentine's Day!

Cream-Filled Triple Chocolate Cupcakes
(Makes 16 servings)

Cake Ingredients:
¾ cup almond milk
1 oz. unsweetened or bittersweet baking chocolate (1 square), chopped
1¼ cups almond flour (or finely ground almonds)
¾ cup all purpose flour
½ cup cocoa powder (I used Hershey’s Special Dark)
1 teaspoon baking soda
1½ teaspoon baking powder
¼ teaspoon salt
2 large eggs + 1 egg white
¾ teaspoon instant coffee granules (decaf or regular)
¼ cup sugar
5 tablespoons canola oil
One 2.5 oz. container of baby food prune puree (about 3 tablespoons)
1 cup Splenda granular
1½ teaspoons vanilla extract

Chocolate Filling Ingredients:
1½ tablespoons cocoa powder
½ cup almond milk (original or unsweetened)
½ cup mascarpone cheese
3½ tablespoons Splenda granular
1 teaspoon vanilla extract
2 tablespoons fat-free, sugar-free chocolate instant pudding mix (dry powder)

Chocolate Ganache Topping Ingredients:
1/3 cup almond milk
½ cup semi-sweet chocolate morsels

1. Preheat oven to 350-degrees. Prepare muffin tin by placing a paper liner in each cup or spray with non-stick cooking spray; set aside. In a small saucepan, heat ¾ cup almond milk over medium-low heat to scalding or microwave on high for 60-90 seconds. Remove from heat and add the roughly chopped unsweetened baking chocolate square and instant coffee granules; stir until melted and smooth.

2. In a small mixing bowl, sift together the flours, ½ cup cocoa powder, baking soda, baking powder and salt; set aside. In a large mixing bowl and using a handheld or standing mixer, beat the eggs and egg white until light in color and increased in volume. Add sugar and continue beating until well combined. Slowly add the canola oil and beat on high for 1 minute. Add the prune puree, Splenda and vanilla extract. Beat until well incorporated, stopping to scrape down sides of bowl at least once. Alternate adding the dry ingredients ½ cup at a time and the hot milk and chocolate mixture until well combined, scraping down sides of bowl occasionally.

3. Spoon into prepared muffin cups only until 2/3 full (do not overfill). Bake for 15-18 minutes or until toothpick inserted in center comes out clean. Remove from oven and cool in pan for 4 minutes. Remove a wire rack and cool cakes completely before filling.

4. Meanwhile make cream filling by first melting the 1½ tablespoons cocoa powder in almond milk over low heat or in the microwave for about 45-60 seconds on high. Stir to incorporate cocoa into milk. Set aside until cooled to room temperature. (If desired, place in refrigerator to hasten cooling.) Place mascarpone cheese in a large mixing bowl and add cooled almond milk mixture. Beat with a handheld or standing mixer on high until well combined and mixture is light and fluffy (it will resemble whipped cream). Add Splenda, extract and continue to beat until incorporated. Add the 2 tablespoons of chocolate instant pudding powder and beat well. Place in refrigerator for at least 10 minutes to set. Stir before filling cupcakes.

5. To make chocolate ganache icing, heat milk in microwave for 45-60 seconds on high (or heat in a small saucepan over medium-low heat until beginning to boil). Add chocolate morsels and allow to sit for 2-3 minutes. Stir until chocolate is melted and mixture is smooth; set aside to cool. Mixture will thicken as it cools. To hasten cooling, refrigerate for 10-15 minutes until the consistency of very thick cream, stirring occasionally.

6. When cupcakes are completely cooled, fill a pastry bag with chocolate cream and fix a round decorating tip onto the end of the bag. Insert tip into the top of each cupcake and squeeze about 1 tablespoon of filling into each cake. (If you do not have any cake decorating tips, remove a cone of cake from the top of the cupcake with a small, serrated knife. Fill hole with 1 tablespoon of filling and replace cake on top. The cake will stick up and resemble a top hat.) Dip cupcakes to coat top or drizzle 2 teaspoons of chocolate ganache icing over the top of each cupcake. Allow chocolate ganache to cool and set. If there is any leftover chocolate cream filling, you may decorate the top of each cupcake with additional chocolate cream before serving. Store in refrigerator, but allow to sit at room temperature for 15 minutes before serving.

Nutritional Information per cupcake with chocolate cream filling and ganache topping: 234.6 calories, 21.5 g carbohydrate, 15.9 g total fat, 4.1 g saturated fat, 2.7 g fiber, 5.3 g protein.

Nutritional Information per cupcake with only chocolate cream filling (no ganache topping): 198 calories, 16.4 g carbohydrate, 13.8 g total fat, 3 g saturated fat, 2.7 g fiber, 5 g protein.

Nutritional Information per 1 tablespoon chocolate cream (recipe makes about 20 tablespoons): 31.6 calories, 1.5 g carbohydrate, 2.5 g total fat, 1.4 g saturated fat, 0.2 g fiber, 0.6 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Navy Beans and Ham

2010-02-08T19:49:00.006-05:00

Here is a recipe that brings back pleasant memories from my childhood. I remember spending the night at my grandmother Gaga's apartment (fondly called "the pink palace") where we would share a warm, comforting meal of her delicious navy beans and ham soup. This simple meal we often would have together because she was the kind of person that would make your favorite dish when she knew you were coming over for a visit. I always loved that about her! Although it's been a couple of decades since she past away, I can't help but think of Gaga every time I make this meal. I've changed her recipe a bit, using less sugar and making it much thicker than soup, but the taste satisfies my memory. I enjoy mine with a slice of homemade cornbread to soak up the wonderful, rich broth.

There is another story about this family favorite. My daughter was 3 or 4 years old and had always been satisfied with the meals placed before her. That particular night, it was her first experience with Gaga's navy beans with ham and, to our surprise, when she finished her bowl she held it up and asked for more. It was the first time she had ever asked for a second helping of any food. I agree, this delicious recipe deserves an encore! It is so good, you won't make it just once. Like for me, it may become one of your favorites, too!

Navy Beans and Ham
(Serves 8)

1 pound dried navy (small white beans) or great northern beans
½ tablespoon baking soda
1 teaspoon dried mustard
3 tablespoons sugar
1 whole onion
Leftover ham bone with some meat (or pieces of leftover ham)
½ tablespoon salt or to taste

1. Pick through and rinse dried beans. Place in a large mixing bowl and cover with cold water (at least 3 inches over top of beans) and soak overnight or for at least 4 hours until plump.

2. Drain and rinse beans and place in a large Dutch oven or heavy oven-proof pot with lid. Cover with fresh water and bring to a boil. Boil for about 15-20 minutes or until skins split and curl when you blow on them. Bring pot over to the sink, add baking soda and stir. Beans will bubble and release their gas. (Do this over the sink in case the liquid bubbles over the top of the pot.) Drain and rinse beans in a colander. Return beans to pot.

3. Preheat oven to 275-degrees. Add fresh water until beans are just covered. Add dried mustard and sugar; stir to combine. Add onion that has been peeled of outer papery skin, but leave whole so it will not fall apart while cooking. Add ham bone or ham pieces to pot and cover. Cook in oven for 2 hours.

4. Remove ham bone from beans and remove any meat and cut into bite-size pieces. Add ham to pot and add salt to taste. Test beans for doneness. If additional cooking is required, return to oven and continue cooking until beans are soft and mealy. Total cooking time is usually between 2-3 hours, but may differ depending on altitude and type of bean used. Before serving, remove onion and discard.

Nutritional Information per serving: 253 calories, 38.9 g carbohydrate, 3 g total fat, 0.7 g saturated fat, 13.8 g fiber, 18.8 g protein.

Recipe by Kathy Sheehan, copyright 2010
Inspired by a recipe from the cooking notebooks of my grandmother, Grace Layman.

Pink Lemonade Cake with Strawberry Cream

2010-02-06T21:39:00.003-05:00

Valentine's Day is only a week away, so I turned my lemon cake "pink" for the occasion. The lightly sweetened cake and tart lemon filling (tinted with a few drops of optional food coloring) pairs beautifully with the rich, velvety strawberry cream frosting. Also, do you find yourself wanting to disguise your vegetables so the kids don't know they're eating them? What better place than to hide them in a delicious pastry! They will never know they're eating zucchini in every bite of this sweet treat.

The other thing I love about this cake is it's beautiful, pastel color. It was especially cold outside today and the combination of delicate fruit flavors in this spectacular dessert, along with it's spring-like appearance, just made me smile!

Pink Lemonade Cake with Strawberry Cream
(Makes 12 servings)

Lemon Filling Ingredients:
2 tablespoons cornstarch
1 cup cold water
1 egg yolk, beaten
¾ cup Splenda granular
Pinch salt
Zest from one small lemon (1 tablespoon)
1 teaspoon butter
Juice from one small lemon (about 3 tablespoons or to taste)
3-4 drops of red food coloring (optional)

Cake Ingredients:
1¼ cups almond flour (or finely ground almonds)
¾ cup all purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon salt
1 tablespoon lemon zest
2 eggs
¼ cup sugar
6 tablespoons canola oil
2 tablespoons light sour cream or buttermilk
¾ cup Splenda granular
2 teaspoons lemon extract
¾ cup finely grated zucchini, peeled of all green skin

Topping Ingredients:
2 tablespoons seedless, all-fruit strawberry jam
½ cup almond milk (original or unsweetened)
½ cup mascarpone cheese
2 tablespoons Splenda granular
1 tablespoon sugar-free strawberry syrup
2 tablespoons fat-free, sugar-free vanilla instant pudding mix (dry powder)

1. To make filling, blend cornstarch, cold water, egg yolk, Splenda and pinch of salt in medium saucepan. Cook on medium-low heat, stirring constantly, until thickened and beginning to boil. Remove from heat and add butter, lemon zest and lemon juice. Stir until butter is melted. Allow to cool for 4 minutes, add food coloring if you desire a pink color and stir again. Pour into a small bowl and cover with plastic wrap, allowing the plastic wrap to touch the surface of the pudding mixture so skin doesn’t form on top. Place in refrigerator until completely cooled.

2. Preheat oven to 350-degrees. In a small mixing bowl, sift together the flours, baking soda, baking powder and salt. Stir in lemon zest and set aside.

3. In a large mixing bowl and using a handheld or standing mixer, beat the eggs until light in color and increased in volume. Add sugar and continue beating until well combined. Slowly add the canola oil and beat on high for 1 minute. Add the sour cream, Splenda and lemon extract. Beat until well incorporated, stopping to scrape down sides of bowl at least once. Reduce speed and add the dry ingredients ¼ cup at a time until well combined, scraping down sides of bowl occasionally. Using a wooden spoon or rubber spatula, fold in the grated zucchini.

4. Pour into an 8-inch round cake pan that has been sprayed with non-stick cooking spray. Bake for 28-32 minutes or until toothpick inserted in center comes out clean. Remove from oven and cool in pan for about 10 minutes. Remove cake from pan and continue cooling on a wire rack for at least one hour.

5. Meanwhile make cream topping by first melting strawberry jam in almond milk over low heat or in the microwave for about 45-60 seconds on high. Stir to incorporate jam into milk. Set aside until cooled to room temperature. (If desired, place in refrigerator to hasten cooling.) Place mascarpone cheese in a large mixing bowl and add cooled almond milk mixture. Beat with a handheld or standing mixer on high until well combined and mixture is light and fluffy (it will resemble whipped cream). Add Splenda, strawberry syrup and continue to beat until incorporated. Add the 2 tablespoons of vanilla instant pudding powder and beat well. Place in refrigerator for at least 10 minutes to set. Stir before spreading onto cake.

6. When cake is completely cooled, take a serrated knife and cut in half lengthwise and place bottom half, cut side up, onto a serving plate. Stir the lemon filling until smooth, spread on cake and place the remaining top half of the cake, cut side down, on top of filling. Spread strawberry cream over top and sides of cake like frosting. Store in refrigerator, but allow to sit at room temperature for 15 minutes before serving.

Nutritional Information per serving of cake with lemon filling and cream topping: 266.5 calories, 20.9 g carbohydrate, 18.5 g total fat, 3.9 g saturated fat, 1.6 g fiber, 5.4 g protein.

Nutritional Information per serving of cake with only lemon filling (no cream topping): 212 calories, 17.8 g carbohydrate, 14.4 g total fat, 1.6 g saturated fat, 1.6 g fiber, 4.8 g protein.

Nutritional Information per 1 tablespoon strawberry cream topping (recipe makes about 20 tablespoons): 32.2 calories, 1.8 g carbohydrate, 2.4 g total fat, 1.4 g saturated fat, 0 g fiber, 0.4 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Cannellini Beans with Caramelized Onions & Bacon

2010-02-04T22:23:00.003-05:00

A few weeks ago, I was visiting my mother and she introduced me to a wonderful cookbook called Heirloom Beans by Steve Sando. As I thumbed through the pages, I was overcome with an overwhelming craving for beans! Luckily, my mother had a basket full of every kind of dried bean imaginable, so I immediately went to work to find the most tempting recipe. Although it was difficult to decide, I landed on page 124 of the book and was intrigued. The recipe was fairly simple to make and sounded good, so I grabbed a bag of beans and began soaking. The next day, we created a steaming, delicious pot of beans and topped them with caramelized onions and bacon. Since that day, I have purchased the book for myself and am very excited about all the creative possibilities for cooking beans. Luckily, here in Maine we have a wonderful selection of dried beans in our local supermarket, including several heirloom varieties, so I imagine beans will be on the menu often this winter.

On the subject of beans, I recently taught a cooking class at our neighborhood recreation center where I demonstrated a variation of the bean recipe my mother and I had made earlier. One change from the original recipe is that I boiled my beans in broth to enhance their flavor, since dried beans are like sponges and take on the flavors in which they are cooked. Another shortcut was my use of ready-cooked bacon. It only has 17.5 calories per slice and 0.5 grams of saturated fat -- it is my new best friend. Although this recipe does require planning ahead because the beans need to soak overnight and it takes a few hours to prepare, it is worth every minute. Just one bite and you'll fall in love with beans, too!

Cannellini Beans with Caramelized Onions & Bacon
(Serves 8)

12 ounces dried Cannellini Runner Beans*
1 heaping teaspoon baking soda
5-6 cups reduced-sodium chicken or vegetable stock (or sodium free)
½ teaspoon garlic powder
2 celery stalks, cut into large pieces
Salt to taste
2 teaspoons olive oil
1½ large onions, thinly sliced
6 slices of ready-cooked bacon, chopped
Freshly ground pepper

1. Pick over beans to check for stones. Soak beans in cold water overnight or for 3-4 hours until plump. Drain off water and place beans in a large, heavy cooking pot or dutch oven. To degas beans, cover with fresh water and bring to a boil over medium-high heat. Boil for 30-40 minutes or until skins split and curl when you blow on them. Bring pot over to the sink, add baking soda and stir. Beans will bubble and release their gas. (Do this over sink in case the liquid bubbles over the top of the pot.) Drain and rinse beans in a colander. Return beans to pot.

2. Add stock to cover beans entirely. Add garlic powder and celery stalks. Partially cover pot and bring to a boil. Reduce heat to medium-low and simmer until beans are tender, between 2 to 2½ hours. (After 2 hours, test beans for doneness. Continue cooking and testing occasionally, if necessary.) Add additional stock if necessary to keep beans covered. When beans are nearly soft, add salt to taste.

3. Heat 2 teaspoons olive oil in large skillet over medium heat. Add sliced onions and a pinch of salt. Cook, stirring occasionally, until soft, lightly browned and beginning to caramelize. Add chopped bacon and continue cooking until onions are well browned and bacon has rendered its fat and crisped.

4. To serve, remove celery pieces from beans and discard (or eat them, they are delicious). Ladle beans and a bit of broth into a serving bowl. Top with caramelized onion and bacon mixture. If desired, serve with a salad and toasted french bread for a complete meal.

Nutritional Information per serving of beans with onions & bacon: 196.7 calories, 30.1 g carbohydrate, 2.5 g total fat, 0.3 g saturated fat, 7.3 g fiber, 16 g protein.

*The Cannellini Runner Bean is an heirloom bean that can be purchased on the internet. Or any large white bean can be substituted, such as Yellow Eye, Butter Beans or Lima.

Recipe by Kathy Sheehan, copyright 2010
Inspired by "Florida Butter Beans" recipe by Steve Sando in Heirloom Beans, p. 124

Carrot Cake Whoopie Pies with Cinnamon Cream Filling

2010-01-31T19:01:00.004-05:00

It is freezing cold in Maine and, although the calendar still says January, I'm beginning to suffer from cabin fever. That's not good news, because I have many months of winter to endure before the thaw in April. To combat this restlessness, my husband and I took a drive down the coast yesterday to experience the brilliant sunshine, even though the temperature was 12-degrees outside! During our adventure, we stopped in York at the headquarters of Stonewall Kitchen, a gourmet food company that makes a wide range of unique products. This delicious recipe was inspired by one of their baking mixes that happened to catch my eye. Unfortunately, diabetes makes a traditionally prepared carrot cake or whoopie pie out of my reach, so I came up with my own recipe using an alternative flour to bring the carbs down to a reasonable 13 grams per serving and the taste is amazing!

Whoopie Pies are considered a New England phenomenon, although they are increasingly found across the country these days. Normally, they are chocolate cookies filled with a vanilla cream, but creative bakers are coming up with a variety of flavors to rival the traditional chocolate. I wouldn't deem this recipe a serving of vegetables, but it does include sweet, fresh grated carrots in a soft, cake-like cookie. Along with the creamy, cinnamon filling, this whoopie pie tastes like a delicious, light carrot cake. They were fun to make and eat...maybe being stuck inside isn't so bad!

Carrot Cake Whoopie Pies with Cinnamon Cream Filling
(Makes 32 cookies or 16 whoopie pies)

1½ cups almond flour (or finely ground almonds)
¾ cup all purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon salt
½ teaspoon pumpkin pie spice
2 eggs
¼ cup sugar
½ cup canola oil
1/3 cup light sour cream
¾ cup Splenda granular
1½ teaspoons vanilla extract
1 teaspoon butter flavor extract
1 cup grated carrot

Filling Ingredients:
½ cup mascarpone cheese
½ cup almond milk (original or unsweetened)
2 tablespoons Splenda granular
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
2 tablespoons fat-free, sugar-free vanilla instant pudding mix (dry powder)

1. Preheat oven to 375-degrees. Place parchment paper on cookie sheet or spray lightly with non-stick cooking spray and set aside.

2. In a small mixing bowl, sift together the flours, baking soda, baking powder, salt and pumpkin pie spice; set aside.

3. In a large mixing bowl and using a handheld or standing mixer, beat the eggs until light in color and increased in volume. Add sugar and continue beating until well combined. Slowly add the canola oil and beat on high for 1 minute. Add the sour cream, Splenda, and extracts and beat until well incorporated, stopping to scrape down sides of bowl at least once. Reduce speed and add the dry ingredients ¼ cup at a time until well combined, scraping down sides of bowl occasionally. Using a wooden spoon or rubber spatula, fold in the grated carrot.

4. Using a small cookie scoop or rounded tablespoon, drop batter onto prepared cookie sheet 2 inches apart (batter will spread during baking). Bake for 10-11 minutes until cookie springs back when lightly touched or when toothpick inserted in center comes out clean. Cookies will not brown much, so watch carefully and do not over bake. Remove from cookie sheet onto a wire rack to cool completely before filling.

5. To make cream filling, place mascarpone cheese in a large mixing bowl and add almond milk. Beat with a handheld or standing mixer on high until well combined and mixture is light and fluffy (it will resemble whipped cream). Add Splenda, vanilla, and cinnamon and continue to beat until incorporated. Add the 2 tablespoons of vanilla instant pudding powder and beat well. Place in refrigerator for 5 minutes to set cream.

6. To assemble whoopie pies, pair two cookies by size and place 1 slightly rounded tablespoon of cinnamon cream filling on the flat side of one cookie, top with second cookie and press gently. Repeat with remaining cookies. If not serving immediately, wrap each whoopie pie in plastic wrap and store in refrigerator.

Nutritional Information per whoopie pie: 209 calories, 13.1 g carbohydrate, 16 g total fat, 3 g saturated fat, 1.3 g fiber, 4.3 g protein.

Nutritional Information per cookie (no filling): 86.2 calories, 5.9 g carbohydrate, 6.4 g total fat, 0.6 g saturated fat, 0.6 g fiber, 2 g protein.

Nutritional Information per 1 tablespoon filling (recipe makes 20 tablespoons): 29.3 calories, 1 g carbohydrate, 2.4 g total fat, 1.4 g saturated fat, 0 g fiber, 0.4 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this compare with a whoopie pie made with a traditional recipe? This recipe is considerably less in fat and carbohydrates and has only half the calories! For comparison, the nutritional information for a Pumpkin Whoopie Pie, which is similar in flavor to my carrot recipe, is an alarming 424 calories, 55.6 g carbohydrate, 21.7 g total fat, 8 g saturated fat, 1.5 g fiber, 3.4 g protein.

Multi-Use Spicy Turkey Tomato Sauce

2010-01-26T19:11:00.004-05:00

My husband doesn't mind helping in the kitchen and enjoys cooking. One night, several weeks ago during the Christmas rush, I was so busy with my home-based business that I couldn't get away to make the spaghetti dinner I had planned. Happily, my husband stepped in and created the best, spiciest pasta sauce I've ever had. When I asked how he did it, he said he opened the spice cabinet and started adding whatever sounded good. His instincts were right on and the final result was a huge hit with my family. Since that evening, he's made his now-famous sauce a couple of times and tonight I stood by and took notes so I could share his fantastic recipe with you.

This is more than just pasta sauce with a kick. We've had it as Sloppy Joe's, over baked potatoes, and once as the base for a taco salad for lunch the next day! Because we start with lean ground turkey breast, it is extremely low in fat when compared with regular meat sauce made from beef. Normally, I find ground turkey to be bland or dry, but not in this recipe! So, open up your spice cabinet and be adventurous.

Multi-Use Spicy Turkey Tomato Sauce
(Makes 4 generous servings)

1 pound ground breast of turkey (99% fat free)
½ tablespoon olive oil
1 teaspoon oregano leaves, dried
¾ teaspoon garlic powder
1 teaspoon chives, dried
1 tablespoon parsley flakes, dried
½ teaspoon basil, dried
½ teaspoon chili powder
¼ teaspoon cayenne pepper
½ teaspoon garlic & black pepper
¼ cup chopped onions (or 1½ tablespoons dried chopped onion)
1/3 cup red wine
26 ounce jar spaghetti sauce (Marinara)

1. Heat olive oil on medium-high heat in a non-stick skillet. Add ground turkey and spices. Break up and stir often until meat is starting to brown. Add onions and continue cooking until meat is well browned. (If using dried onion, wait until marinara sauce has been added in next step.)

2. Add wine to deglaze pan and allow to simmer until almost completely evaporated. Add spaghetti sauce. Reduce heat to low and simmer until reduced and thickened, about 15-20 minutes.

Serving Suggestions (extras not included in nutritional information below): Serve sauce over pasta, cooked spaghetti squash or baked potato. It may be served on toasted hamburger buns as a Sloppy Joe. Add a can of drained and rinsed red kidney beans and it’s great as a topping on a taco salad.

Nutritional Information per serving of meat sauce (¼ of recipe): 262 calories, 20.4 g carbohydrate, 5.1 g total fat, 1 g saturated fat, 5.2 g fiber, 28.6 g protein.

Original recipe by Martin Sheehan, copyright 2010

Warm Chicken & Bacon Cabbage Salad

2010-01-25T20:28:00.013-05:00

This main dish salad is quick to make and simply delicious! It came about because I had a leftover rotisserie chicken in the fridge and a head of Napa cabbage. If you've never tried Napa cabbage (also known as Chinese cabbage), please let me introduce you to this crunchy, yet tender, mild, wonderful vegetable! It is different from it's green or red cousin, without their pungent flavor or tough, leathery leaves. It a good source of vitamin C and makes a wonderful substitute for lettuce anytime.

Another time-saving ingredient in this recipe is ready-cooked bacon. It lends this salad it's delicious, smoky flavor without all the fat because it's already been cooked and drained. Simply chop, saute it for a few minutes in a hot pan and it's ready to go! (If you prefer, you may substitute turkey bacon, but it will have to cook a bit longer until crisp.) Another nice thing about this salad is that you can make the crunchy noodle topping and dressing ahead of time, so final preparation can be reduced to 15 minutes or less for when you want a healthy meal FAST!

Warm Chicken & Bacon Cabbage Salad
(Serves 4)

Crunchy Topping Ingredients:
1 package ramen noodles (any flavor)
3 tablespoons slivered almonds

Dressing Ingredients:
1/3 cup light mayonnaise
1/3 cup honey mustard
1/3 cup chicken or vegetable stock
1 teaspoon toasted sesame oil
2 teaspoons reduced sodium soy sauce
¼ teaspoon garlic powder

Salad Ingredients:
1 medium head Chinese or Napa Cabbage, quartered and thinly sliced
1 carrot, shredded
3 green onions, sliced (white and green parts separated)
8 ounces white mushrooms, sliced
4 slices pre-cooked bacon, chopped
2 cups cooked chicken, cut into small pieces or shredded
Freshly ground black pepper

1. Preheat oven to 350-degrees. Remove the ramen noodles from the package and discard flavor packet. Break noodle block into several pieces and place in a sealed plastic bag. Using the handle of a knife, gently pound until crushed into small pieces. Spread broken noodles onto a cookie sheet and toss with almonds. Bake for about 12 minutes, stirring once, until golden in color. Place toasted noodles into a small bowl to cool completely. (NOTE: For this salad, you will only need ½ of this mixture, so reserve the remaining portion in an airtight container to top future salads.)

2. While the noodles are toasting in oven, mix together the dressing ingredients in a small mixing bowl and whip with a wire whisk; set aside.

3. Place the sliced cabbage, shredded carrot and green part of onions into a large bowl and toss to combine; set aside.

4. Heat a non-stick skillet on medium heat (do not add oil to the pan). Place sliced mushrooms into the heated pan. Cook, stirring occasionally, until moisture has sweated out of them and evaporated from the pan. As soon as they begin to brown, add the bacon and white part of onion. Saute until bacon has rendered a small amount of fat and has begun to crisp. Add cooked chicken and stir to combine. Cook only until chicken is heated through. Add dressing and stir ingredients together. Continue stirring until dressing is hot and bubbly. Pour mixture over cabbage and toss to combine ingredients. Just before serving, add ½ of the toasted noodle and almond mixture into the warm salad and toss. Top with freshly ground pepper and serve. (If not eating entire salad in one sitting, remove only the amount to be eaten and add 2 tablespoons per serving of the noodle mixture to each portion. Remaining salad can be refrigerated and eaten as a cold slaw within 1-2 days, adding the toasted noodle mixture just before serving.)

Nutritional Information per serving: 290 calories, 27.1 g carbohydrate, 10.6 g total fat, 3.2 g saturated fat, 5.2 g fiber, 20.1 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Salmon & Creamed Spinach with Balsamic Reduction

2010-01-22T20:01:00.018-05:00

There is a wonderful restaurant that is a favorite of my husband and mine called 21 Milk Street. It's hidden away, but worth seeking out if you're ever visiting downtown Portland, Maine. Every time I go, I get the same dish because it is so incredibly delicious! I really have no idea how they make it but, through experimentation, I have created my own version that satisfies my craving perfectly.

As elegant as this dish appears on the plate, it is very quick and easy. Also, the creamed spinach portion of this recipe is wonderful by itself as a vegetable side dish. The sauce is a simple balsamic reduction that simmers along side in a small saucepan while the rest of the meal is prepared. If you've never had balsamic reduction, you must give this a try. In this recipe, I've cut the vinegar by half with stock for a slightly smoother taste. I love this sauce and can eat it alone by the spoonful; it is so tangy and sweet. This is the perfect Valentine's Day dinner that will impress your family or special someone...but keep the secret in your vault of how truly simple it is to make!

Salmon & Creamed Spinach with Balsamic Reduction
(Makes 2 servings)

¼ cup chicken or vegetable stock
¼ cup balsamic vinegar
1 teaspoon olive or canola oil
¼ medium onion, chopped
1 clove garlic, minced
10 oz. frozen chopped spinach, thawed
Pinch of ground nutmeg
Salt and pepper to taste
2 tablespoons mascarpone cheese
2 center-cut salmon fillets (about 5 oz. each)
1 teaspoon grapeseed or canola oil

1. In a small saucepan, stir together the stock and vinegar. Simmer over medium-low heat, stirring occasionally, until reduced by half. The mixture will thicken slightly and coat a spoon. Simmering time is approximately 12-15 minutes; do not reduce too much or the sauce will be too thick.

2. While the vinegar mixture is simmering, heat the olive oil in a skillet over medium heat. Add onion and a pinch of salt. Saute until onion is soft and translucent, about 5 minutes. Add garlic and saute for another 1-2 minutes. Add thawed spinach, nutmeg, salt and pepper to taste. Cook, stirring often, until spinach is cooked through, about 4-5 minutes. Add mascarpone cheese and stir until melted and spinach is creamy. Remove from heat while you prepare the salmon.

3. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper and rub the grapeseed or canola oil on each side. When skillet is very hot, place the oiled salmon in the pan and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flaky and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.)

4. Briefly reheat creamed spinach over medium heat. Divide equally between two serving plates. Top mound of spinach with a salmon fillet and spoon ½ of the balsamic reduction over fish and drizzle around plate.

Nutritional Information per serving (½ recipe) of spinach, salmon and sauce: 413.5 calories, 11.5 g carbohydrate, 10 g total fat, 7.5 g saturated fat, 2 g fiber, 45.6 g protein.

Nutritional Information per serving of creamed spinach only: 119 calories, 7.5 g carbohydrate, 6 g total fat, 3.7 g saturated fat, 2 g fiber, 4.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010
Inspired by my favorite dish at 21 Milk Street Restaurant, Portland, ME

Zucchini & Bean Bake with Chicken Sausage

2010-01-21T12:30:00.003-05:00

I consider beans to be the perfect food. They're a complex carbohydrate with protein and are an excellent source of fiber. A dilemma can be how to serve them creatively and often without feeling like you're eating only beans all the time. (Also, some might point out that the resulting digestive disturbance is a side effect they're not willing to deal with, but I suggest Beano or Gas-X which usually solves that problem.) Canned beans are a staple in my cabinet and I toss them on salads or in soups almost on a daily basis. Often, I include them in main dish recipes even if they aren't meant to be the main attraction, such as in this delicious vegetable dish.

Another convenience food that's quick and easy to prepare are the fully cooked chicken and turkey sausages available in the meat department of your grocery. There are so many wonderful varieties, including some with spinach or sun-dried tomatoes, that are excellent. You may certainly cook this recipe without the sausage for a meat-free, vegetarian option, but the sausage does add a nice spicy flavor and more protein for a complete meal.

Zucchini & Bean Bake with Chicken Sausage
(Makes 4 servings)

½ large onion, chopped
2 teaspoons olive oil
2 cloves garlic, minced
2 medium zucchini, sliced in half moons
1 (14.5 oz.) canned diced tomatoes, drained
1½ tablespoons tomato paste
1½ cups canned beans (your favorite), drained and rinsed
1½ teaspoons dried basil
1½ teaspoons dried oregano
Salt and pepper to taste
3 ounces low moisture, part skim mozzarella, cut into small cubes
4 chicken sausage links (fully cooked), any variety of your choice (optional)

1. Preheat oven to 375-degrees. Heat olive oil over medium-high heat in a large skillet. Add chopped onion, a pinch of salt and saute until soft and translucent, about 5 minutes. Add garlic and cook, stirring often, for another 1-2 minutes. Add zucchini, tomatoes, tomato paste, beans, herbs and cook until just heated through, stirring to distribute ingredients. Add salt and pepper to taste.

2. Add cubed mozzarella and stir to combine. Transfer mixture to an oven-proof casserole dish. Pierce each sausage with a knife in several places and arrange on top of vegetable and bean mixture. Place dish in oven and bake uncovered for about 20 minutes, until sausage is heated through and cheese is bubbly. If more color is desired, place under broiler for a few minutes to brown sausage. Serve immediately.

Nutritional Information per serving with one sausage link: 391 calories, 27 g carbohydrate, 18 g total fat, 5.8 g saturated fat, 8 g fiber, 29.5 g protein.

Vegetarian Option: Nutritional Information per serving of Zucchini Bake only, no sausage: 201 calories, 26 g carbohydrate, 6 g total fat, 2.8 g saturated fat, 8 g fiber, 12.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Glazed Meyer Lemon Cookies

2010-01-19T15:11:00.007-05:00

I'm back from a fun and restful vacation with my family in Oklahoma. On the drive home from the Boston airport, I stopped at Trader Joe's and loaded up with lots of delicious, healthy foods. (I look forward to the day when TJ's comes to Maine but, until then, Boston is the closest location.) I was happy to see one of my favorite citrus fruits returning to the produce bins: meyer lemons! It is believed that meyer lemons are a cross between lemons and mandarin oranges, and so are sweeter than an ordinary lemon. I enjoy making meyer lemonade and homemade pudding, both are a nice variation to delicious recipes that can be found in my blog archive.

Today's creation is a wonderful, sugar-glazed cookie that bursts with the unique flavor of the meyer lemon. It's a light and refreshing dessert or snack that is especially delicious with a hot cup of tea in the afternoon. All I had to do was close my eyes to the falling snow outside my bay window and imagine the sunshine and warmth that went into the formation of this marvelous, tangy fruit. So, find yourself a few meyer lemons at your local grocery, Whole Foods or (if your lucky enough to have one nearby) a Trader Joe's and mix up a batch of sunshine!

Glazed Meyer Lemon Cookies
(Makes 26 cookies)

1 cup almond flour (or finely ground blanched almonds)
2 tablespoons coconut flour
½ cup + 2 tablespoons all-purpose flour
½ teaspoon baking soda
½ teaspoon baking powder
¼ teaspoon salt
Zest from 2 meyer lemons (minus 1 teaspoon reserved for glaze)
4 tablespoons butter, softened (½ stick)
¼ cup granulated sugar
2 tablespoons canola oil
½ cup Splenda granular (not baking blend)
1 large egg
2 teaspoons lemon extract
2 tablespoons fresh-squeezed meyer lemon juice

Glaze Ingredients:
1 teaspoon meyer lemon zest
1 tablespoon fresh-squeezed meyer lemon juice
1/3 cup powdered sugar

1. Preheat oven to 375-degrees. If desired, line cookie sheet with parchment paper; set aside.

2. In a small mixing bowl, mix together flours, baking soda, baking powder, lemon zest and salt; set aside.

3. In a large mixing bowl, cream together granulated sugar and butter with handheld or standing mixer until light and fluffy. Add canola oil and Splenda and beat until well incorporated and thickened slightly. Add egg, lemon extract and 2 tablespoons meyer lemon juice and beat until well blended.

4. With a wooden spoon, stir in dry ingredients. Drop by rounded teaspoon approximately 2 inches apart onto the prepared cookie sheet. Flatten slightly and bake until set, about 8-10 minutes. Cookies will not brown, except around edges, so watch carefully and do not overbake. Immediately remove from cookie sheet onto wire rack to cool.

5. Stir together the glaze ingredients in a small bowl. Spread ¼ teaspoon glaze on the top of each cookie and allow to set. Cookies can be stored in an airtight container at room temperature.

Nutritional Information per cookie with glaze: 92 calories, 8.9 g carbohydrates, 5.8 g total fat, 1.6 g saturated fat, 1.5 g fiber, 1.8 g protein.

Nutritional Information per cookie without glaze: 85.6 calories, 7.1 g carbohydrates, 5.8 g total fat, 1.6 g saturated fat, 1.5 g fiber, 1.8 g protein.

Original recipe by Kathy Sheehan, copyright 2010

Poached Fish in Wine with Caramelized Onions & Grapefruit

2010-01-05T20:18:00.004-05:00

Every year, my husband's parents treat us with a huge box of the best ruby red grapefruit I've ever tasted. It is as sweet as candy and most evenings my husband will peel and section one for us to share. It is a light and refreshing dessert that helps to bring a little of the long forgotten sunshine to the darkest days of our Maine winter.

This is the season for buying the juiciest and sweetest grapefruit of the year, so stock up. Store in a cool, dry place (we keep ours in a part of our basement that gets only a little heat but won't freeze), and they will last for a couple of weeks. Red grapefruit is sweeter than the white variety and is packed with vitamin C and fiber. Besides just peeling and eating for breakfast or juicing, most people can't think of another way to eat grapefruit. It can be difficult to incorporate it into a hot recipe because, once heated, it will fall apart easily. The trick is to add it during the last minutes of cooking or, as suggested in this recipe, sprinkle sections with brown sugar or honey and place under a broiler. It is simply delicious prepared in this way!

Poached Fish in Wine with Caramelized Onions & Grapefruit
(Makes 2 servings)

8 ounces mild white fish (tilapia, halibut or haddock)
½ medium onion, chopped
1 teaspoon olive oil
Pinch of salt
¼ cup sweet wine or sherry
2 tablespoons orange juice
2 tablespoons chicken or vegetable stock
1 teaspoon red or white wine vinegar
1 cup grapefruit sections
2 teaspoons honey or brown sugar

1. Choose an oven-proof skillet just large enough for the fish to be side by side in the pan. (I used an 8-inch cast iron skillet.) Heat olive oil in pan and add chopped onion. Sprinkle with salt and cook on low heat, stirring occasionally, until onions are soft, lightly browned and caramelized, about 10 minutes.

2. Meanwhile, mix together the wine, juice, stock and vinegar in a measuring cup and stir to combine; set aside. When the onions are soft, remove and add them to the wine mixture. Turn up heat to medium and place the fish into the skillet and season with a little salt and pepper. Cook briefly for 1-2 minutes, turn fish and add poaching liquid to pan and bring to a boil. Simmer until liquid is reduced by half. Add grapefruit sections to cover fish and spoon the cooking liquid over sections. Drizzle honey or brown sugar over the grapefruit and place skillet in the oven under a broiler until honey or sugar is bubbly and starting to brown. Divide fish, sauce and grapefruit equally between two dinner plates and serve immediately.

Nutritional Information per serving: 229.5 calories, 21 g carbohydrate, 4.2 g total fat, 1 g saturated fat, 1.5 g fiber, 23.7 g protein

Original recipe by Kathy Sheehan, copyright 2010

Buttery Mashed Potato Swedes

2009-12-31T15:10:00.007-05:00

The humble swede is a root vegetable used in a variety of ways and very popular in England and Europe. Although it is a good source of vitamin C, folate and fiber, it is a vegetable often overlooked in the United States probably because it is known here by its less appetizing name of rutabaga or yellow turnip. (Really! Try telling your kids, "Eat your rutabagas; they're good for you!" and watch them run from the dinner table.) But honestly, they are quite delicious and easy to prepare. For someone on a reduced carb diet, they are an excellent substitute for mashed potatoes with only half the carbs and twice the fiber! Their taste is distinctive, but quite pleasant. I suggest cooking them in broth because, as they boil, they'll take on the flavor of the liquid and broth is so much more flavorful than plain water. In this recipe, I have mashed them with a potato and butter in a fashion Americans have come to associate with "comfort food." Mashed swedes are especially appealing at this time of year when you might be craving heartier, warmer foods to combat the cold of winter. If you've never eaten swedes (or rutabagas), I hope I've convinced you to give them a try soon and see what you've been missing!

Buttery Mashed Potato Swedes
(Makes six ½-cup servings)

1 large swede (also known as yellow turnip or rutabaga)
1 small to medium russet potato
1½ cups chicken or vegetable broth
½ teaspoon salt
2 tablespoons butter
¼ cup milk or light cream
Salt and pepper to taste

1. Peel and cut swede and potato into 1-inch chunks. Place chunks in a large saucepan and add broth. Add enough water to cover vegetables. Add ½ teaspoon salt to pan and boil for about 15 minutes or until tender when pierced with a fork.

2. Reserve ½ cup cooking liquid, then drain remaining liquid from cooked vegetables. Add butter and milk to hot pan, return vegetables to pan and mash with a potato masher or whip with an electric mixer. Add reserved cooking liquid, 1 tablespoon at a time, until desired consistency is reached. Add salt and freshly ground pepper to taste. (For a smoother texture, run mashed swedes through a food mill.) Serve hot.

Nutritional Information per ½ cup: 58.5 calories, 11.6 g carbohydrate, 3.6 g total fat, 2.3 g saturated fat, 2 g fiber, 1.5 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare to traditional mashed potatoes? Swedes are half the calories of potatoes, lower in carbs and higher in fiber. For comparison, the nutritional information per ½ cup mashed potatoes made from a homemade recipe is 118 calories, 17.8 g carbohydrate, 4.3 g total fat, 3.5 g saturated fat, 1.5 g fiber, 2 g protein.