What’s on my Low Carb Thanksgiving dinner plate?

For me, being diabetic means I never get a free-for-all food holiday. Just because it’s soon to be Thanksgiving doesn’t mean I’m going to ignore my dietary restrictions and “blow it” for the day. I might eat more food than I usually do on an ordinary day, but all of it will be low carb/keto, so my blood glucose doesn’t fly out of control. I’ve planned ahead, have gathered the ingredients and already know exactly what will be on my Thanksgiving dinner plate. Below is a list of my favorite holiday recipes I’d like to share with you. This entire meal, including dessert, is only 17.3 total carbs, not subtracting fiber, so net carbs would be even less!! The best part about this menu is that the mashed cauliflower, cranberry sauce, creamy gravy and herb cauliflower stuffing can be made ahead, so there’s less chaos in the kitchen on Thanksgiving day. Now, this is how you have a happy and healthy Thanksgiving, keto-style!

1. Roasted Turkey (3 oz.) = 0 g carbs, 25 g protein

Note: Use any favorite method of cooking your turkey. The nutritional count provided is for 3 ounces of roasted meat only.

2. Perfect Mashed Cauliflower (1/2 cup) = 1 g carb, 2 g protein.  Click here for Recipe: http://diabeticsrejoice.blogspot.com/2016/06/perfect-mashed-mashed-cauliflower.html

3. Creamy Spinach and Parmesan Soufflé (1/2 cup) = 3 g carb, 5 g protein.  Click here for Recipe: https://www.atkins.com/recipes/creamy-spinach-and-parmesan-puff/2180

4. Homemade Sugar Free Cranberry Sauce (1/4 cup) = 4 g carb, 0 g protein.  Click here for Recipe: https://www.ketoconnect.net/healthy-cranberry-sauce/

5. Low Carb Cauliflower Stuffing (1/2 cup) = 5 g carb, 2 g protein.  Click here for Recipe: https://www.delish.com/cooking/recipe-ideas/a50127/cauliflower-stuffing-recipe/

6. Keto Giblet Gravy (about 3 tablespoons) = 0.3 g carb, 2 g protein.  Click here for Recipe: http://cavemanketo.com/keto-giblet-gravy/

Note: In this recipe, I sauté a mixture of vegetables (carrot, onion and celery) until golden in color, add the liquid and simmer until thickened. Then I strain out the vegetables to make a smooth, creamy gravy before adding the cooked giblets.

7. And for dessert: Low Carb Pumpkin Custard baked in a crock pot while the dinner is cooking, topped with whipped cream! (1/2 cup with 2 tablespoons of whipped cream) = 4 g carb, 5 g protein.  Click here for Recipe: https://simplysohealthy.com/low-carb-slow-cooker-pumpkin-custard/

Note: I love this slow cooker recipe because it frees up the stove for the turkey and other dishes!

Post by Kathy Sheehan, copyright 2018

Links to recipes provided and are subject to copyright. Please do not duplicate without the author’s permission. 

Chocolate Peppermint Kefir Smoothie

Chocolate and peppermint are one of my favorite flavor combinations, especially around the holidays. Creamy and delicious, this smoothie is loaded with antioxidants, electrolytes, probiotics and is packed with immune and brain boosting nutrition. But it’s the cool mint taste that wins me over! I find that it’s the perfect way to start my day. Because of the “slow carbs” and healthy fat ingredients, this smoothie keeps me feeling satiated and my blood sugar stable all morning and long into the afternoon.

Chocolate Peppermint Kefir Smoothie

Makes 2 servings (or 1 large, meal replacement serving)

1 cup plain kefir

1 cup coconut or almond milk

2/3 cup organic spinach leaves (or Swiss chard)

1 tablespoon chia seeds

2 tablespoons unsweetened cocoa powder (or raw cacao powder)

1/4 avocado (see Tip*)

1 tablespoon coconut or flax oil

1/2 teaspoon stevia powder, or to taste (I used SweetLeaf brand)

1/8 teaspoon pink Himalayan salt

1/4 teaspoon peppermint extract (or about 15 fresh mint leaves), to taste

5 ice cubes

Enough water to reach desired consistency (about 1/2 to 3/4 cup)

Place all of the ingredients into a blender and blend on high until smooth.

*Tip: I buy avocados when they’re on sale and, when they’re ripe, I cut them into quarters, put the slices in a freezer bag and freeze them. They remain fresh and are great for adding to smoothies. Did you know that avocados contain more potassium than a banana? Plus they’re low in sugar and high in fiber!)

Nutritional Information per serving (1/2 recipe): 243 calories, 9.8 g carbohydrate (5.3 g dietary fiber, 3.2 g sugars), 17.8 g total fat (7.8 g saturated fat, 0 g trans fat), 12 mg cholesterol, 177 mg sodium, 378.3 mg calcium, 223 mg potassium, 477 mg Vit A, 4 mg Vit C, 5 mg iron, 8.1 g protein. Net carbs per serving: 4.5 grams.

Recipe and photo by Kathy Sheehan, copyright 2017

All rights reserved. Please do not duplicate without the author’s permission.

Low Carb Zucchini Lasagna (or Hearts of Palm)

 

It's been eight years since I posted a lasagna recipe and, now that I'm living gluten and grain free, it's time for an updated version. My husband brought home two gorgeous, organic zucchini the other day and my plan was to spiralize them and make spaghetti. But because today was a cold and rainy spring day in Maine, I decided to make a warm and comforting baked lasagna instead. Instead of pasta noodles, I cut my zucchini lengthwise into narrow slices and used them between the layers of cheese and sauce. (You can substitute hearts of palm noodles in place of the zucchini.) It's important to place the zucchini slices between paper towels and leave at room temperature for at least an hour (or longer) to allow the moisture to be drawn out of this watery vegetable before assembling the casserole. The ricotta cheese mixture and meat sauce can be made a day or two ahead so, when it's time to assemble and bake, the prep time is minimal. Whether made with zucchini or hearts of palm noodles, this recipe is definitely a keeper! The lasagna was so delicious and, because it is a complete and balanced meal by itself, you don't even need to worry about a side dish. Keep life simple!

Low Carb Zucchini Lasagna (or Hearts of Palm)

Makes 6 servings

2 large zucchini, about 9 inches long or 9 oz package of hearts of palm lasagna noodles (drained, rinsed and dried), such as Palmini or Natural Heaven brand)

1 cup shredded mozzarella cheese

Ricotta Cheese Filling:

15 oz. of whole milk or part-skim ricotta cheese

1 cup of chopped fresh spinach (or 1/2 cup frozen, squeezed and drained of moisture)

1/4 cup grated Parmesan cheese

1/2 teaspoon dried basil

1 teaspoon of Italian herb seasoning

1/8 teaspoon nutmeg

1/4 teaspoon black pepper

2 cloves garlic, minced (or 1/2 teaspoon garlic powder)

1 egg, slightly beaten

Meat Sauce:

3/4 pound of sweet Italian sausage, casings removed (or substitute ground beef)

2 cups marinara or your favorite pasta sauce, no sugar added

1. Prepare the zucchini ahead of time by slicing lengthwise into thin slices (about 3/16-inch wide). If you have one, a mandoline works well to make even, thin slices, otherwise cut with a large knife. Lay the slices in a single layer on several layers of paper towel, sprinkle very sparingly with salt and cover with several more layers of paper towel. If desired, you can place a baking sheet over them and weight it with canned goods or other objects. Allow the zucchini slices to remain at room temperature between the paper towels for at least one hour (or longer) to draw out the excess moisture. Wipe off any excess salt before assembling the lasagna. (If using hearts of palm noodles, you can skip this step.)

2. In a medium bowl, mix together the Ricotta Cheese Filling ingredients and stir until well combined. Set aside. (If making ahead, refrigerate until you're ready to assemble the lasagna.)

3. In a large skillet, brown the sausage and add the pasta sauce. Stir to combine and set aside. (This can be made ahead and refrigerated, if desired.)

4. Preheat oven to 375 degrees Fahrenheit. To assemble the lasagna, spray a baking pan with non-stick spray or grease with coconut oil or butter. Spoon in about 1/2 cup of the pasta sauce (no sausage) and spread to cover the bottom of the pan. Lay down a layer of the zucchini slices or hearts of palm noodles, overlapping just slightly, until the bottom of the pan is covered. Spread 1/3 of the ricotta filling over the zucchini or noodles and spread into an even layer, covering the slices. Top with 1/3 of the meat sauce and spread to edges. Sprinkle sauce with 1/4 cup shredded mozzarella cheese.

5. Repeat with a layer of zucchini slices or noodles, 1/3 of the ricotta filling, 1/3 of the meat sauce and 1/4 cup mozzarella.

6. Repeat a final time with a layer of zucchini slices or noodles, the remaining ricotta filling, the remaining meat sauce and sprinkle with the remaining 1/2 cup mozzarella.

7. Cover with the pan lid or tightly with foil (spray the foil with non-stick spray to prevent the cheese from sticking). Bake for 50-60 minutes. Remove foil and continue baking for 10 minutes until cheese is bubbly and beginning to brown. Remove from oven and allow to rest for at least 10-15 minutes before slicing and serving.

Nutritional Information per serving made with zucchini (1/6th of recipe): 482 calories, 14 g carbohydrate (3 g dietary fiber, 6.8 g sugars), 36.6 g total fat (15.5 g saturated fat, 0 g trans fat), 120 mg cholesterol, 968 mg sodium, 376 mg calcium, 560 mg potassium, 277 mg Vit A, 1 mg iron, 26.8 g protein. Net carbs per serving: 11 grams

Nutritional Information made with hearts of palm noodles (1/6th of recipe): 478 calories, 10.1 g carbohydrate (1.7 g dietary fiber, 3.4 g sugars), 36.2 g total fat (15.4 g saturated fat, 0 g trans fat), 120 mg cholesterol, 981 mg sodium, 369 mg calcium, 386 mg potassium, 1 mg iron, 708 mg Vit A, 26.4 g protein. Net carbs per serving: 8.4 grams.

Photos and recipe by Kathy Sheehan, copyright 2017, updated 2020

All rights reserved. Please do not duplicate without author's permission.

Apple Pie Kefir Smoothie

It's apple season in Maine! This is the time of year I get a serious craving for apples, maybe because they're everywhere--in the Farmer's Markets and grocery stores. When my daughter was young, apple picking was a yearly activity that was followed up with a lot of cooking with apples in every conceivable way. This delicious smoothie has that apple-cinnamon flavor that is reminiscent of the all-American favorite, apple pie.  To keep the carbs down, I only use 1/4 of a tart apple but, combined with the warm spices, it's enough to give it the apple flavor I desire.  This smoothie is a great way to get a crisp, cool autumn morning off to a good and healthy start!

Apple Pie Kefir Smoothie

Makes 1 serving

1/2 cup plain, unsweetened kefir (or yogurt)

1/4 organic Granny Smith apple with skin, cut into chunks

1 tablespoon coconut or flaxseed oil

1/2 cup coconut or almond milk (I used full-fat coconut milk)

1 teaspoon apple pie spice

1 tablespoon chia seed

1/4 teaspoon stevia powder, or to taste (I use Sweet Leaf brand)

A pinch of salt

2 kale leaves or a handful of spinach (if you want it green)

1 teaspoon collagen hydrolysate (or your favorite protein powder)

1/4 teaspoon vanilla extract

4-5 ice cubes

Enough water to reach desired consistency

Place all of the ingredients in a blender and blend until smooth. Enjoy immediately.

Nutritional Information per serving: 421 calories, 13.4 g carbohydrate (3.5 g dietary fiber, 9.6 g sugars), 35.3 g total fat (24.8 g saturated fat, 0 g trans fat), 12 mg cholesterol, 77 mg sodium, 161.4 mg calcium, 286 mg potassium, 8.3 g protein.  Net carbs per serving: 9.9 grams

Recipe by Kathy Sheehan, copyright 2016

All rights reserved. Please do not duplicate without author's permission.

Italian Turkey "Poppers" with Marinara Dipping Sauce

These delicious turkey meatballs are so easy to make and are fun to pop into your mouth!  Sometimes eating a food in a different way makes it more interesting.  By using the marinara as a dipping sauce, instead of pouring it on top, I can better control the amount I eat to keep the carb count down.  Another reason I enjoy eating them this way is that I don't miss the pasta.  The meatballs become the star of this meal.  The addition of turmeric and chopped spinach makes them extra healthy and it's a great way to sneak another serving of vegetables into the picky eater of your family.  These "poppers" would make a wonderful appetizer for game day, a potluck or party, too!

Italian Turkey "Poppers" with Marinara Dipping Sauce

Makes 4 servings

1 pound ground turkey

1 cup finely chopped frozen spinach, thawed

2 cloves garlic, minced

1/2 teaspoon Italian seasoning

1 teaspoon dried oregano

1 teaspoon dried parsley

1/2 teaspoon onion powder

1/2 teaspoon ground turmeric

3/4 teaspoon kosher or sea salt

1/2 teaspoon black pepper

1 tablespoon tomato paste

1 tablespoon coconut oil

1-1/3 cup marinara sauce, no sugar added

In a large mixing bowl, mix together the ground turkey, spinach, garlic, seasoning, salt, pepper and tomato paste. Heat the coconut oil in a large, heavy skillet over medium heat.  Use a small cookie scoop or drop 24 rounded tablespoon-size meatballs into the heated pan and sauté on all sides until cooked through.  Meanwhile heat the marinara sauce in a saucepan over medium-low heat.  Serve the meatballs with the marinara as a dipping sauce.

Saute meatballs in a heated skillet.

Nutritional Information per 6 meatballs and 1/3 cup sauce: 297 calories, 8.5 g total carbohydrate (2.5 g dietary fiber, 3.8 g sugar), 18.4 g total fat (5.3 g saturated fat, 0 g trans fat), 88 mg cholesterol, 889 mg sodium, 126.5 mg calcium, 300 mg potassium, 22.8 g protein.  Net carbs per serving: 6 grams

Recipe by Kathryn Sheehan, copyright 2016

Lemon-Blueberry Dream Green Smoothie

This green smoothie is a delicious combination of lemon and blueberries. I can't even taste the greens, but knowing they are there makes me feel good!  This is alkalizing from the lemon and packed with healthy antioxidants and phytonutrients from the greens and blueberries and is one of my favorite breakfast smoothies.  I'm eating a very low carb, high fat diet, which is very successfully controlling my diabetes.  If I put too much fruit in my smoothie, it can upset my blood sugars and ruin my whole day!  This recipe easily fits into my daily allotment.  The addition of both healthy coconut and flax seed oil suppresses my hunger and prevents cravings by keeping my blood sugar steady throughout the morning.  (If desired, you can use half the amount of these oils, but both are healthy sources.  Healthy sources of fat play many important roles in the body and should not be feared or avoided.  Coconut oil contains medium-chain fatty acids and is fuel for the brain.  Flax seed oil is an excellent source of Omega 3's.)  If you're looking for a refreshing and energizing way to start your morning, look no further.  This smoothie will satisfy!

Lemon-Blueberry Dream Green Smoothie

Makes 1 serving

3/4 cup unsweetened flax or almond milk (or your favorite milk)*

1/4 cup full-fat plain coconut yogurt (or your favorite plain yogurt or kefir)*

2 tablespoons frozen wild blueberries

1-1/2 cups baby kale, spinach or swiss chard (I use an organic blend)

2 slices of lemon with peel, each slice 1/4" wide (organic is preferred)

1 teaspoon chia seeds

1 tablespoon flax seed oil

1 tablespoon coconut oil

10-15 drops of Lemon Drop flavored liquid stevia (I use Sweetleaf brand)

1/2 cup water

4-5 ice cubes

Place all of the ingredients in a blender and blend on high until smooth.  Pour into a tall glass and enjoy!

Nutritional Information per serving: 412 calories, 10 g carbohydrate (4 g dietary fiber, 3.1 g sugars), 40 g total fat (19.3 g healthy source of saturated fat, 0 g trans fat), 0 mg cholesterol, 141 mg sodium, 356 mg calcium, 26 mg potassium, 4.2 g protein.  Net carbs per serving: 6 grams

* For those with food allergies: To make a dairy free smoothie, use a non-dairy milk, yogurt or kefir.

Recipe by Kathy Sheehan, copyright 2015

Easy Cream of Spinach Soup

This is my favorite time of year for soup!  I usually have some type of soup in the refrigerator so I don't have to think or worry about what's for lunch.  Another reason I love soup is because it's a great way to sneak more vegetables into my day.  If you're someone who doesn't find crunching on vegetables a delightful past time, try cream soups!  They're packed with nutrition and will disguise the fact that they're mainly vegetable.  This delicious soup is quite similar in texture and taste to a creamy pea soup, but with many fewer carbs.  You can get creative with toppings, if you like.  Pictured is dry roasted pine nuts that have been crushed, but also crumbled bacon or finely chopped ham would be nice, or try a sprinkling of lemon zest and a drizzle of lemon flavored olive oil.  The ease of using frozen chopped spinach makes this a quick and simple meal that you can enjoy tonight.

Easy Cream of Spinach Soup

Makes about 6 servings (about 1-1/4 cups each)

2 TB light olive oil or refined coconut oil

1 cup chopped celery or celeriac (celery root)

1 large leek, sliced

7 oz. frozen chopped spinach, thawed and squeezed dry

1/2 cup white wine

4 cups chicken or vegetable broth

1/4 to 1/2 teaspoon salt, or to taste

black pepper to taste

1/4 cup heavy whipping cream (or full-fat coconut milk, if avoiding dairy)

1.  Heat the oil in a large Dutch oven over medium heat.  Add chopped celery or celeriac and leek.  Sauté for a few minutes until leek begins to soften.  Add wine and spinach and sauté for another minute.  Add broth and simmer gently for about 20-25 minutes or until celeriac is softened.  Salt and pepper to taste.

2.  Place soup mixture into a blender (in batches, if necessary) and puree until smooth.  Add heavy cream or coconut milk and stir until well blended.  Adjust seasonings, if necessary.  Serve hot.

Nutritional Information per serving (not including toppings): 127 calories, 6.3 g carbohydrate (1.4 g dietary fiber, 1.6 g sugar), 8.6 g total fat (3 g saturated fat, 0 g trans fat), 14 mg cholesterol, 586 mg sodium, 57 mg calcium, 279 mg potassium, 4.3 g protein.  Net carbs per serving: 4.9 grams

Recipe by Kathy Sheehan, copyright 2015

Easy Vegetarian Chili

I made a new discovery (I love it when that happens)!  I finally found a bean that fits into my very low carb lifestyle: Black Soy Beans!  For the past year, I've been avoiding beans because most beans are too high in carbs, usually around 23 g carbs per 1/2 cup serving.  Even if you subtract the fiber, they weigh in at about 17 net carbs...still too high.  Recently, while browsing a low carb cookbook from the library, I saw the ingredient "black soy beans" multiple times, so I just had to investigate.  To my surprise, I learned that black soy beans are an extremely low 7 g total carbs per 1/2 cup serving, with 6 g fiber.  That's an amazing 1 net carb per serving!  I tried them, tested my blood sugar to see how my BG reacted and I knew immediately that this is a bean I can work with. My blood sugar didn't rise at all.  So, into my kitchen I went and started cooking. This extremely easy vegetarian chili is a complete meal-in-a-bowl and was a huge hit at a recent church supper.  The black soy beans provide all the essential amino acids (so they are a complete protein source) and they taste exactly like regular black beans without the carbs.  This recipe is dedicated to my little sister -- enjoy!

Easy Vegetarian Chili
Makes about 10 servings

2 tablespoons coconut oil
1 medium zucchini, cubed
3 small carrots, cut into small chunks
1 small onion, chopped
1 cup frozen chopped spinach or kale
1 jalapeno pepper, chopped
1 green or yellow pepper, chopped
2 cloves garlic, minced
2 teaspoons chili powder, or to taste
1 teaspoon ground cumin, or to taste
2 teaspoons dried oregano
28 oz. Marinara Sauce, no sugar added
28 oz. crushed tomatoes, no sugar added (no sodium, if desired)
2 cans (15 oz each) organic black soy beans, drained and rinsed (I buy Eden's brand)
1 cup plain tomato sauce, no sugar added  (no sodium, if desired)
1 cup water (or more to achieve desired consistency)
Salt and pepper to taste
Dash or two of hot sauce, optional
Shredded cheese for topping, optional (omit for dairy free)

1. Heat coconut oil in a dutch oven or heavy pot, add chopped vegetables and saute until beginning to soften.  Add herbs and spices and saute for another minute.  Add beans, marinara sauce, crushed tomatoes, plain tomato sauce, and water.  Allow to simmer, covered for about 40-45 minutes or until carrots are cooked through.  Season with salt, pepper and hot sauce (optional) before serving.  Top with shredded cheese, if desired (omit for dairy free).

NOTE:  This makes an excellent crock pot recipe!  Just saute the vegetables in a skillet, add them to the crock pot with the remaining ingredients and cook on low for 4-6 hours (or high for 2-3 hours), until carrots are cooked through.

Nutritional Information per serving (optional ingredients not included): 212 calories, 22 g total carbohydrate (9 g dietary fiber, 9.6 g sugar), 9.3 g total fat (3.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 793 mg sodium, 109.3 mg calcium, 603 mg potassium, 11.3 g protein.  Net carbs per serving: 13 grams

Recipe by Kathy Sheehan, copyright 2014

Roasted Squash with Rice, Spinach and Cranberry Stuffing

This is a fabulous autumn recipe!  This time of year, winter squash is abundant and a wide variety is available in farmer's markets or at the grocery.  To prepare as a side dish, I choose a small squash, such as Delicata.  If I want this to be the main course, I choose the slightly larger Acorn Squash.  The squash is easy to prepare: Simply cut in half lengthwise, scoop out the seeds, season with salt and pepper and roast with cut side down in a 375-degree oven for 30-45 minutes, depending on the size of the squash (until fork tender).  The stuffing can be made ahead of time and keeps well in the refrigerator for several days.  Also, any leftover vegetable-rich, rice stuffing is excellent on its own as a side dish or a quick lunch.  Your taste buds will be tantalized by the tangy flavors in the stuffing combined with the slightly sweet flesh of the squash.  This is a culinary experience of autumn's bounty at its very best!

Roasted Squash with Rice, Spinach and Cranberry Stuffing
Makes 2 servings

1 Delicata or Acorn Squash
2 teaspoons coconut oil or olive oil
3-4 cups fresh spinach, chopped (or 1/2 package of frozen chopped spinach, thawed and drained)
1/2 cup onion, chopped
1 carrot, julienne cut or finely chopped
2 cloves garlic, minced
2 tablespoons sweetened, dried cranberries (or chopped apple can be substituted)
1/2 cup leftover brown rice
1 tablespoon Apple Cider Vinegar
2 teaspoons Stevia in the Raw or Splenda
Salt and Pepper to taste
2 tablespoons gluten-free panko breadcrumbs (I used Ian's)
1 teaspoon melted butter or ghee (clarified butter)

1.  Preheat oven to 375-degrees F.  Cut squash in half lengthwise, scoop out and discard the seeds, season with salt and pepper and place cut-side down on a baking sheet.  Roast for 30-45 minutes until fork tender.  Remove from oven and turn cut-side up.

2.  Meanwhile, in a large heavy skillet with lid, heat the oil over medium-low heat.  Add the onion and carrot to skillet and saute until onion is translucent and carrot is beginning to soften, about 2-3 minutes.  Add the chopped spinach.  If using fresh, place lid on skillet and allow to steam for a few minutes or until wilted.  Add the garlic and saute until fragrant.  Add the cranberries and rice and stir to blend.  Add the apple cider vinegar and Stevia.  Stir to combine.  Add salt and pepper to taste.  Remove skillet from heat and rest until squash is ready to stuff (or cool to room temperature and refrigerate to use later).

3.  To make the crumble topping, combine the gluten-free panko breadcrumbs and melted butter or olive oil in a small bowl.  Stir with a fork until crumbs are moistened; set aside.

4.  Generously fill the scooped-out cavity of each roasted squash with about 1/2 cup rice mixture.  Sprinkle the crumb topping over the top and broil until topping is browned.  Serve warm.

Nutritional Information per serving: 208 calories, 44.3 g carbohydrate (7.5 g dietary fiber, 10.1 g sugars), 3.4 g total fat (1.7 g saturated fat, 0 g trans fat), 4 mg cholesterol, 667 mg sodium, 107.3 mg calcium, 726 mg potassium, 4.4 g protein.

Recipe by Kathy Sheehan, copyright 2013

Baked Eggs with Grilled Onions, Vegetables and Croutons

Eggs are a quick, easy and inexpensive go-to ingredient that makes an excellent meal any time of day.  This recipe is perfect for brunch or a light supper.  You can make the croutons, grilled onions and sauteed vegetables ahead of time, so this meal can be assembled quickly and baked just before serving.  Be sure to use gluten free bread, if that is a concern for you.  Since my diagnosis of celiac disease a few months ago, I must admit these little, buttered croutons are a wonderful treat that satisfies my cravings for bread.  Also, this is one of my famous "hidden vegetable" dishes.  (I'm known for hiding vegetables in nearly everything!)  If getting your family to eat vegetables is a challenge, then try this recipe and include their favorite vegetables in the saute.  I highly recommend including the sun-dried tomatoes for their rich, sweet flavor.  They add a lot to this dish and pair nicely with the eggs.

Baked Eggs with Grilled Onions, Vegetables and Croutons
Makes 1 serving

1 slice of gluten free bread, cut into small cubes
2 teaspoons olive oil (vegan butter spread can be substituted)
1/2 of a small Vidalia onion, thinly sliced
1 tablespoon julienne cut sun-dried tomatoes in oil with herbs
2 cups mild greens or spinach leaves, chopped (I use Olivia's Cooking Greens)
2 eggs
2 tablespoons unsweetened almond milk (any milk or cream can be substituted)
salt and pepper to taste
fresh chopped parsley, if desired
boiling water

1.  Preheat the oven to 375-degrees F.  Spray an 8-ounce ramekin with non-stick cooking spray; set aside.  Set a pan of water or kettle on to boil.

2.  In a large skillet, heat 1 teaspoon of the olive oil on medium heat.  Add bread cubes and stir until cubes are coated.  Cook and stir until cubes are golden brown.  Remove from skillet; set aside.

3.  Lower heat to medium-low.  Add the remaining oil to the pan.  Add sliced onions and grill until softened and beginning to turn a golden color.  Add the sun-dried tomatoes and heat thoroughly, stirring often and cutting tomato strips into smaller pieces.  Add the greens and cover skillet with a lid.  Allow to steam until leaves are wilted, about 1-2 minutes.  Season vegetable mixture with salt and pepper to taste.  Spoon vegetable mixture into prepared ramekin.

4.  Sprinkle the toasted bread cubes over the vegetables.  Gently crack two eggs into the ramekin, being careful not to break the yolks.  Season eggs lightly with salt and pepper.  Spoon one tablespoon of the milk over each egg.

5.  Place ramekin into a larger baking dish.  Carefully pour the boiling water into the baking dish until it reaches half way up the side of the ramekin. Place in preheated oven and bake for 16-22 minutes, or until egg whites are done and yolks are partially set (or cooked to your taste preference).  Remove ramekin from the water bath and garnish eggs with chopped parsley, if desired. Serve immediately.

Nutritional Information per serving: 340 calories, 31.5 g carbohydrate (6.1 g dietary fiber, 8.6 g sugars), 18.6 g total fat (3.6 g saturated fat, less than 1 g trans fat), 372 mg cholesterol, 819 mg sodium, 152.8 mg calcium, 248 mg potassium, 18.3 g protein.

Recipe by Kathy Sheehan, copyright 2013

Beef & Vegetable Cottage Pie with Veggie Mash

I adore mashed potatoes!  Ever since I was a little girl, if you asked me to name my top ten favorite foods, mashed potatoes would be high on the list.  So, it's only natural that I would love Cottage Pie, a savory ground beef mixture topped with mashed potatoes.  Sadly, since my diagnosis of Type 2 diabetes, potatoes are rarely on the menu at my house.  In this wonderful recipe, the veggie mash that tops this healthy Cottage Pie can go solo as a side dish, too.  This recipe is an excellent make-ahead meal because it can be assembled and refrigerated the night before, then served the next day.  When I served this dish tonight, it got rave reviews from my family.  As my husband said, "This one is a keeper!"

Beef and Vegetable Cottage Pie with Veggie Mash
Makes 4 servings

2 teaspoons olive oil
1 large onion, chopped
8 oz. baby bella or button mushrooms, chopped
1/2 lb. lean ground beef (90% lean or higher)
8 oz. frozen chopped spinach, thawed
3 cloves garlic, chopped and divided
3 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 cup hot water
8 oz. yellow Yukon potatoes, large diced
8 oz. carrots, peeled and diced
8 oz. cauliflower florets
2 cups beef or chicken broth
2 tablespoons unsalted butter
salt and pepper to taste

1.  In a large, heavy skillet, heat the oil on medium heat and add the chopped onion.  Saute until translucent, about 5 minutes.  Add the chopped mushrooms and a little salt.  Continue to saute until the moisture is released from the mushrooms and evaporates.  Move the onion mixture to one side and add the beef to the pan.  Break onto small pieces and cook until no longer pink.  Mix together the ground beef and onion mixture, add the chopped spinach and continue cooking until most of the moisture is evaporated from the pan and beef is very well browned.  Add one clove of garlic to the pan and mix together.  Add the tomato paste, Worcestershire sauce and water to the pan and stir to deglaze the brown bits.  Continue cooking and stirring until liquid thickens into a gravy.  Season with salt and pepper to taste.  Remove from heat and set aside.

2. Place the potatoes, carrots and cauliflower into a large pot.  Add the broth and remaining garlic.  Add water until vegetables are covered.  Boil vegetables until soft and fork-tender, about 15 minutes.  Strain the cooked vegetables in a colander and allow them to sit and release steam for 5 minutes until all the excess liquid has evaporated.  Meanwhile, add the butter to the hot pot to melt.  Return the vegetables to the pot and mash well. (I suggest using a handheld mixer for a smoother mash.)  Add salt and pepper to taste.

3.  To assemble the cottage pie, first spread the beef mixture evenly into a 9" square baking pan that has been sprayed with canola oil spray.  Top beef mixture with the veggie mash and spread evenly to cover beef mixture completely. (If desired, you can refrigerate the assembled casserole for up to one day before cooking.)

4.  To cook, bake in a preheated 350-degree oven for 35-40 minutes or until heated through.  Remove from oven and allow to sit for a few minutes before serving.

Nutritional Information per serving: 294 calories, 30.4 g carbohydrates (7 g dietary fiber, 10.1 g sugars), 10.9 g total fat (5.3 g saturated fat, less than 0.1 g trans fat), 50 mg cholesterol, 817 mg sodium, 126.1 mg calcium, 1180 mg potassium, 18.4 g protein.

Recipe by Kathy Sheehan, copyright 2013.

How does this recipe compare with traditional Cottage Pie?  This recipe is considerably less in calories, carbs and fat, plus it contains two servings of vegetables!  For comparison, the nutritional information for the same size serving of traditional Cottage Pie is an astonishing 546 calories, 36 g carbohydrate, 34.5 g total fat, 16.5 g sat. fat, 6 g fiber and 27 g protein.

Almond Joy "Green" Smoothie

There is a new almond milk product available from Almond Breeze called Almond Coconut Milk.  I've been using it this week in my morning smoothies and it has a very subtle coconut flavor that is not overpowering, but makes an excellent base for tropical fruit smoothies. One cup contains 450 mg of calcium, making this smoothie an excellent source of this vital mineral.  I purchase the unsweetened variety because it has net 0 carbs and then add my own sweetening to the blender.  The recipe below is a delicious and nutritious meal in a glass that has the flavors of a candy bar. It's a fun way to start the day that will keep you satisfied for hours. (You would never guess that it contains spinach!) You've got to give this one a try soon:

Almond Joy "Green" Smoothie
Makes 1 generous, meal replacement serving

1-1/2 cups unsweetened Almond Coconut Milk
1/2 small frozen banana
2 tablespoons unsweetened cocoa powder
1 cup baby spinach leaves (or other mild green)
4 teaspoons Splenda granular (or two packets, also you may substitute your own sweetener)
2 tablespoons unsweetened coconut flakes
1 tablespoon fiber powder (optional)
1/2 scoop whey protein powder (chocolate or vanilla, optional)
5 ice cubes

Place the first eight ingredients in the blender and slowly increase the speed of your blender until you reach high (#7 on a Vitamix). Blend until smooth.  Add the ice cubes through the top opening one at a time and continue to blend for a few seconds until smooth.  Serve immediately.

Nutritional Information (including fiber & protein powders): 284 calories, 37.8 g carbohydrate (18.5 g fiber, 9.4 g sugar), 12 g total fat, 6.9 g saturated fat, 0 g trans fat, 0 mg cholesterol, 251 mg sodium, 905.5 mg calcium, 545 mg potassium, 11 g protein.

Recipe by Kathy Sheehan, copyright 2013.

Spinach Dumplings in Marinara Sauce

Longing for a rich, Italian meal without all the carbs that come with spaghetti?  This meatless dish is satisfying and extremely quick and easy to prepare.  For convenience, it utilizes frozen chopped spinach that has been thawed and is full of nutrients, including vitamins A and K, folate, calcium, and potassium. This hearty meal will fill you up and make you think you've eaten spaghetti and meatballs.  Add a side salad and a small glass of red wine to complete this heart-healthy Italian feast!

Spinach Dumplings in Marinara Sauce
Makes 2 servings

8 oz. chopped spinach, defrosted
½ cup whole wheat  seasoned bread crumbs
¼ cup grated Parmesan cheese
2 Tablespoons fat free ricotta cheese
¼ teaspoon garlic powder
1/8 teaspoon nutmeg
1 Tablespoon fresh chives, chopped (or ½ TB dried)
1/8 teaspoon salt
1/8 teaspoon black pepper
1 egg white
½ cup broth or water
2 ¼ cups marinara sauce of your choice (18 oz.)

1.  Squeeze excess water from spinach.   In a medium bowl, mix together the spinach, bread crumbs, Parmesan cheese, ricotta cheese, spices, chives, and egg white.  With your hands, form into 16 balls, about 1” in diameter.

2.  Place dumplings  into a non-stick skillet and add the broth or water.  Cover with a tight-fitting lid and steam over medium-low heat  for about 5 minutes, gently turn over dumplings and continue steaming for another 2 minutes (if needed add a bit of water).  Remove lid and allow liquid to evaporate.

3.  Add marinara sauce and simmer uncovered for about 15-20 minutes, turning dumplings and stirring sauce every 5 minutes.  Continue simmering until sauce has thickened.  Serve immediately, sprinkled lightly with Parmesan cheese, if desired.

Nutritional Information per serving: 359 calories, 42.9 g carbohydrate (17.5 g sugars, 7.7 g dietary fiber), 14.3 g total  fat, 3.6 g saturated fat, 15 mg cholesterol, 2771 mg sodium, 413.2 mg calcium, 17.9 g protein.

Recipe by Kathy Sheehan, ©2013

Smoothies (They're Green, but don't tell!)

I'm making progress.  This morning, my BG was 113! Although it hasn't been consistently in the normal range, I'm encouraged because I'm seeing a downward trend.  For the past six weeks, my diet has been mainly vegetable-based soups, fresh vegetables or salad, fruit, yogurt, cottage cheese and, a few days a week, a lean protein such as fish or chicken for dinner.  It's not very exciting, but it seems to be working. Also, the most amazing part is that my sugar and carb cravings are gone! I don't plan to remain on this highly restrictive diet always but, for now and until I reach my goal, I am severely limiting all bread products, grains, potatoes, rice and pasta.

The most exciting and varied part of my day is the green smoothie I make for breakfast.  I love mixing the different fruit flavors and hiding two or more servings of vegetables and fruit in each glass!  I know that some people turn away from green smoothies because they can't get past the green color.  Even though the fruit flavors overpower the greens (if the combination is right), the smoothie may not have an appetizing appearance which can make it hard for some to swallow.  I wanted to share these two delicious recipes because they're not green!  If you're one who might benefit from green smoothies, but have been reluctant to give them a try, these might just change your mind.

Tips for introducing yourself to green smoothies:  At first, add a small amount of greens to an otherwise fruit-based smoothie.  Add a little more every week until you reach the suggested amount in a recipe or to taste.  Use frozen fruit for a refreshing, cool smoothie (or add ices cubes).  When I make one of these smoothies in the morning, I drink about 2/3 of the entire recipe for breakfast, then refrigerate and finish the remaining portion as a snack in the late afternoon.


Chocolate Cherry “Green” Smoothie
Makes 2 servings 
(If you add a few ice cubes, this smoothie becomes an unforgettable frozen dessert.)

1 cup frozen cherries, no sugar added
½ small banana (frozen)
1 ½ cups unsweetened or original almond or soy milk
2 Tablespoons unsweetened cocoa powder
1-2 Tablespoons Splenda or Stevia, granular (or to taste)
2 cups mild greens, such as spinach or kale
1 Tablespoon fiber powder (optional)
½ scoop protein powder (optional)

Place all of the ingredients in a blender and blend until smooth or desired consistency is reached.

Nutritional Information per serving (with fiber and protein powders):  175 calories, 34.6 g carbohydrate (10.6 g fiber, 18.7 g sugars), 2.8 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 155 mg sodium, 280.1 mg calcium, 6.2 g protein.


Chocolate Cashew Peanut Butter Banana Smoothie
Makes 2 servings 
(The cashews add a rich creaminess to this awesome smoothie!) 

2 Tablespoons raw cashews (about 12-14 whole cashews)
1 ½ cups unsweetened or original almond or soy milk
½ small banana (frozen)
2 Tablespoons unsweetened cocoa powder
2 Tablespoons creamy peanut butter
1-2 Tablespoons Splenda or Stevia, granular (or to taste)
2 cups mild greens, such as spinach or kale
1 Tablespoon fiber powder (optional)
½ scoop protein powder (optional)
6 ice cubes

If necessary, soak the cashews in the almond milk for 30 minutes or overnight. (This is advisable for those using a normal household blender.  If you have a heavy-duty blender, such as a Vita-mix, it is not necessary.) Place the cashews and almond milk in the blender and blend until smooth.  Add the remaining ingredients and blend until smooth.  One by one, drop the ice cubes into the blender while on low speed through the lid opening and blend until desired consistency is reached.

Nutritional Information per serving (with fiber and protein powders):  300 calories, 34.7 g carbohydrate (11 g fiber, 11 g sugars), 14.7 g total fat, 3.1 g saturated fat, 0 mg cholesterol, 280 mg sodium, 345.9 mg calcium, 12.3 g protein.

Recipes by Kathy Sheehan, copyright 2013

Huevos Rancheros with Vegetables and Beans

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

Chicken Caprese Pasta

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

Spinach and Mushroom "Manicotti" Crepes

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.

Turkey Meatball Florentine Soup

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

Salmon & Creamed Spinach with Balsamic Reduction

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

Smoky Turkey Vegetable Soup

Do you have leftover turkey in your fridge or freezer looking for a recipe? This bowl of "healthy" is just perfect to have in the midst of a demanding work schedule, festive dinners, parties, holiday shopping and all the other things that try to lure me away from my food plan at this time of year. It makes a lot and keeps well in the refrigerator so I can lunch, snack or have a quick dinner ready at a moment's notice. This hearty, delicious soup is what I'll be eating for the next week!

When I told my husband the list of ingredients and he heard the word "kale," he balked. Having never eaten it before and not feeling particularly adventurous today, he asked if I would use spinach instead. I compromised and decided to use both (and told him he could eat around the kale if he didn't like it). He had to admit, when faced with both greens in his bowl, he couldn't even tell them apart and he gave an enthusiastic thumbs up for the soup, as I knew he would ;)

Kale is an incredible green! When cooked in soup, it has a mild flavor and really stands up to the heat and won't wilt to the point that it is unrecognizable. In this recipe, it enhances the smoky flavor I was trying to achieve. Kale is a wonderful source of protein, vitamins C and A, beta carotene, calcium and is one of the best natural sources of the elusive vitamin K. It has powerful antioxidant and anti-cancer properties and works as an anti-inflammatory in the body. Hopefully, after tonight's good experience with kale, my husband will soon be adding it to my shopping list himself and requesting other recipes that highlight this delicious vegetable.

Smoky Turkey Vegetable Soup
(Makes eight 1½ cup servings)

6 slices of double smoked bacon, cut into ½" slices
½ large onion, chopped
1 leek, sliced into ½ rounds
2 carrots, cubed
3 stalks celery, sliced
½ bunch kale, washed and chopped (about 4 cups)
2 cups baby spinach
1 teaspoon cumin seed
1½ teaspoon dried rosemary
1 teaspoon Montreal Steak Seasoning
½ teaspoon smoked paprika
One 14½ oz. can diced tomatoes with liquid
½ cup frozen corn, thawed
8 cups turkey or chicken stock
2 cups cooked turkey, cubed
One 15 oz. can pinto beans, drained and rinsed
Salt and pepper to taste

1. Place the bacon in a large Dutch oven or stock pot. Turn heat to medium-low and slowly cook the bacon, stirring occasionally, until fat has been rendered and bacon begins to brown. Add chopped onion and a sprinkle of salt and pepper and continue cooking on fairly low heat until onion is translucent and beginning to caramelize, about 10 minutes. Add leek and continue cooking until soft. (Don't be in a hurry for this step because this slow cooking of the onion in the bacon will add a lot of smoky flavor to the soup.)

2. Add carrots and celery. Turn heat to medium and cook for about 3 minutes, stirring occasionally. Add chopped kale and spinach and cook until greens are wilted. Add seasonings, tomatoes, corn, stock and turkey to pot and bring to a boil. Cover and reduce heat to medium or low and simmer for 25 minutes. Add drained and rinsed beans to pot and continue simmering for 10 minutes. Taste to adjust seasonings and add salt and pepper only if necessary.

Nutritional Information per serving (1½ cups): 191 calories, 20 g carbohydrate, 3.8 g total fat, 1.5 g saturated fat, 4.3 g fiber, 20.2 g protein

Original recipe by Kathy Sheehan, copyright 2009