Sugar Free Carrot Relish (Hart’s Turkey Farm Copycat Recipe)

If you have ever been to Hart’s Turkey Farm Restaurant in Meredith, New Hampshire, then you will know of their delicious carrot relish that is served with saltine crackers as an appetizer. Traditionally, carrot relish is overloaded with sugar! This recipe uses allulose/monkfruit as its sweetener, which slashes the carb count significantly. I think you will find this sugar-free version just as delightful as the carrot relish that is so acclaimed at one of my favorite restaurants.

Sugar Free Carrot Relish

Makes 1 pint (32 servings)

3 cups shredded carrots, shredded on the big holes of a box grater

½ onion, chopped

A pinch of ground cayenne (or a dash or two of hot sauce)

1 teaspoon celery seed

½ teaspoon sea salt

1/3 cup allulose Monkfruit sweetener, or to taste

9 tablespoons apple cider vinegar 

1/4 cup water

Low carb crackers to serve

1. Add all the ingredients (except the crackers) to a heavy medium sauce pan. Bring to a boil and simmer for about 30 minutes on medium low heat, stirring occasionally. Simmer until the liquid is absorbed and the vegetables are tender. Spoon into a pint-size glass jar and cool completely before serving.

2. Serve with low carb crackers. Also, this relish is a very nice addition to a cheese platter. Spoon it directly onto a slice of cheddar cheese and enjoy!

Nutritional Information per tablespoon: 7 calories, 1.8 g carbohydrate (0.3 g dietary fiber, 0.6 g sugars), 0 g total fat, 0 mg cholesterol, 15 mg sodium, 5 mg calcium, 37 mg potassium, 520 IU Vit A, 1 mg Vit C, 0 g protein. Net carbs per serving: 1.5 grams

Photo and recipe by Kathy Sheehan, copyright 2026

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

Keto Lemon Curd and Goat Cheese Spread

The other day I went to a party and the hostess served a delicious spread that was lemon curd topped with goat cheese that she had picked up at the Farmer’s Market. It was really good! Traditional lemon curd is mostly sugar, so I couldn’t do more than sample it at the party. I came home and, the very next day, made myself some sugar-free lemon curd using my easy, microwave method and topped it with plain, soft goat cheese. If you are not a fan of goat cheese, like my husband, you can blend together a combination of cream cheese and ricotta to replace the goat cheese. The taste is very similar, but it is even creamier and more spreadable. This makes a wonderful appetizer served with low carb crackers or spread it on your keto toast or pancakes for breakfast.

Keto Lemon Curd and Goat Cheese Spread

Makes 1 1/2 cups

1/2 cup (or more) sugar free Microwave Keto Lemon Curd (click here for the recipe)

Topping:

8 oz. plain, soft goat cheese

OR

Process in a food processor until smooth:

4 oz. cream cheese, softened

1/2 cup whole milk ricotta cheese

A pinch of salt

2 drops monkfruit extract or stevia (optional)

1/8 teaspoon vanilla extract (optional)

1. Allow the lemon curd to set up and cool completely in the refrigerator. To prevent a skin forming on the top, place plastic wrap directly on the lemon curd as it cools.

2. In a small glass serving bowl, spread the cooled lemon curd on the bottom of the bowl. Depending on the size of your bowl, you will use 1/2 cup or more. You want the lemon curd to come up the side of the bowl about 1/4th of the way. (I put mine into three 4 oz. Mason jars because I didn’t plan to serve it all at once, see photo below.)

3. Carefully, spoon in the goat cheese or the cream cheese/ricotta mixture and smooth the top with the back of a spoon or an offset spatula. Cover and store in the refrigerator until ready to serve.

Nutritional Information per 2 tablespoons: 102 calories, 1.9 g carbohydrate (0 g dietary fiber, 0.4 g sugars, 0.4 g sugar alcohols), 9.7 g total fat (6.2 g saturated fat, 0 g trans fat), 41 mg cholesterol, 50 mg sodium, 31.6 mg calcium, 25 mg potassium, 96 IU Vit A, 2.3 g protein. Net carbs per serving: 1.5 grams

Photos and recipe by Kathy Sheehan, copyright 2022

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

Burrata with Strawberry and Balsamic

With Valentine’s Day coming soon, you might find this easy recipe perfect to serve as a special appetizer, breakfast or dessert. Only three ingredients needed! Burrata cheese is a thin layer of fresh mozzarella wrapped around a creamy center. It’s perfect served with savory ingredients, but is also excellent with this combination of sweet strawberries and tangy balsamic vinegar. Choose a sugar-free strawberry jam that has no more than four carbs per tablespoon. My favorite is No Sugar Added Strawberry Jam made by Good Good. Stir it up and use it like a sauce. Then drizzle balsamic over all. You can serve this with low carb crackers or it’s excellent eaten directly from a spoon!

Burrata with Strawberry and Balsamic

Makes 2 servings

1 (4 oz.) Burrata Cheese Ball (can be purchased in the cheese section)

1 tablespoon No Sugar Added Strawberry Jam

1 teaspoon balsamic vinegar

1. Place the Burrata cheese ball on a serving plate and allow it to sit at room temperature for at least 15-20 minutes. 

2. Stir the sugar free jam to loosen it up and spoon over the top of the cheese ball. Drizzle 1 teaspoon of balsamic vinegar over all. Enjoy!

Nutritional Information per serving (1/2 cheese ball with toppings): 145 calories, 4.4 g carbohydrate (0 g fiber, 0.9 g sugars), 12 g total fat (8 g saturated fat, 0 g trans fat), 40 mg cholesterol, 121 mg sodium, 0.6 mg calcium, 3 mg potassium, 6 g protein. 

Recipe by Kathy Sheehan, copyright 2022

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

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. 

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

Prosciutto Wrapped Zucchini with Pesto and Mozzarella

I've seen many recipes for prosciutto wrapped asparagus spears, but never zucchini.  In this recipe, I created a small hollow down the center of the zucchini and filled it with pesto and firm mozzarella before wrapping it with the prosciutto and sauteing it in a skillet.  The prosciutto becomes crispy and encases the filling nicely.  This makes a wonderful side dish or, if cut into squares, a perfectly delightful appetizer or snack!  If you're looking for another creative way to enjoy your vegetables, I highly recommend you give this recipe a try.

Prosciutto Wrapped Zucchini with Pesto and Mozzarella

Makes 4 side dish servings or about 12 appetizers

1 medium zucchini (about 8" long and not too fat)

2 tablespoons pesto (homemade or store bought)

firm mozzarella, cut into 1/4" x 1/2" sticks

prosciutto slices (about 3-4)

coconut oil (or oil saved from frying bacon)

Optional garnishes for appetizers: basil leaves, grape tomato halves, small mozzarella balls

1.  Wash and dry the zucchini.  Cut a thin portion off one side to create a flat surface (so the zucchini will not roll when placed on that side).  Repeat on the opposite side.  Cut the zucchini lengthwise down the center, between the two flat surfaces.  Set the zucchini halves with the seed sides up and, using a spoon, scrape down the center of each zucchini to remove the seeds and create a hollowed out space.

2.  Spread 1 TB of pesto down the center of each zucchini half in the hollow space.  Top pesto with mozzarella sticks just the length of the hollow space (do not let cheese extend beyond this space).  Wrap each zucchini half with the sliced prosciutto, being careful to overlap and encase the filling completely.

Saute prosciutto wrapped zucchini in skillet

3.  Heat the oil in a skillet to medium-high.  Place the zucchini with seam side down into the pan and saute until the prosciutto is browned and crispy.  Turn over and repeat with second side.  You may also wish to brown edges, as well.  Remove from pan and drain briefly on a paper towel.  Cut each zucchini into serving size pieces.  To serve as a side dish, cut each zucchini half into 2 pieces.  If creating appetizers, cut each zucchini into small squares and top with suggested garnish (as pictured) and secure with a toothpick.

Nutritional Information per side dish serving (1/4 recipe): 106 calories, 2.5 g carbohydrate (0.6 g dietary fiber, 1.5 g sugar), 8.4 g total fat (3.3 g saturated fat, 0 g trans fat), 14 mg cholesterol, 381 mg sodium, 115.3 mg calcium, 128 mg potassium, 6.7 g protein.  Net carbs per serving: 1.9 grams

Recipe by Kathryn Sheehan, copyright 2015

Bacon Party Cheese Log

The holiday season is drawing to a close, but there's still one more occasion for celebration.  A New Year's Eve party calls for a spectacular appetizer and there's nothing that will please a crowd as much as bacon!  This cheese log can be made with soft goat cheese or cream cheese, whichever is more to your liking.  The outside is rolled in a mixture of crushed pistachios, crispy crumbled bacon and spices. (For a vegetarian option, see below.)  It is delicious served with gluten free crackers (I like Mary's Gone Crackers), English cucumber slices, celery, assorted vegetables or, if shaped into small bite-size balls, even eaten by themselves.  Crumble any leftovers and sprinkle it on salads or steamed vegetables; it's a creamy and delicious addition to an otherwise boring salad.  I made this for my Christmas Eve family dinner and it was a huge hit with everyone!  It's quick and easy to prepare and can be made a day or two ahead of the party.  Enjoy a happy and healthy New Year!

Bacon Party Cheese Log

Makes about 10 servings (2 TB each)

8 oz. soft goat cheese or cream cheese (room temperature)*

1/2 teaspoon paprika (sweet or smoked, whichever you prefer), divided

1 teaspoon dried, chopped basil

3/4 teaspoon ground black pepper, divided

1/4 cup pistachios, shelled and then measured

5 slices of bacon, chopped and fried until crispy and drained*

1.  Using a handheld mixer, whip the cheese until fluffy.  Add 1/4 teaspoon paprika, basil and 1/4 teaspoon ground pepper.  Form into a log and wrap in plastic wrap or form into a ball.  (You can also form small balls using 1 tablespoon cheese mixture for each.)  Chill in the refrigerator until firm.

2.  Fry the chopped bacon until crispy and drain on paper towels.  Place the bacon, pistachios, 1/2 teaspoon ground pepper and 1/4 teaspoon paprika into a food processor and pulse until the pistachios are chopped into small pieces.  (If you don't have a food processor, chop the pistachios and bacon with a sharp knife until the right consistency, then add the spices.)  

3.  Place the bacon mixture into a shallow plate.  Roll the cheese log in the mixture until completely covered.  Refrigerate until party time.  Allow the log to soften for about 30 minutes at room temperature before serving.

Nutritional Information per serving (2 TB), not including crackers or vegetables: 106 calories, 1.9 g carbohydrate (0.4 g dietary fiber, 1.1 g sugar), 8 g total fat (4 g saturated fat, 0 g trans fat), 21 mg cholesterol, 135 mg sodium, 39.8 mg calcium, 64 mg potassium, 6.3 g protein.  Net carbs per serving: 1.5 grams

* To create a dairy-free log, use dairy-free, vegan cream cheese in place of the goat or cream cheese.  For a vegetarian option, you can double the amount of pistachios and omit the bacon.

Recipe by Kathy Sheehan, copyright 2014

Super Green Summer Soup

With the abundance of vegetables in gardens and available at farmer's markets, it's the right time to make this delicious summer soup.  It is a wonderful first course and can be heated gently or eaten cool.  It is refreshing and nutritious!  If you don't have fresh vegetables available, then substituting frozen vegetables is fine, too.  (I used the frozen California Blend of broccoli, cauliflower and carrots in place of some fresh vegetables called for in the recipe.  Also, frozen broccoli or sliced leeks can be substituted for fresh, if it is more convenient.) It's a very quick and easy to prepare meal and will keep well in the refrigerator for several days, making it easy to grab something nutritious to bag and go for a work day lunch.

Super Green Summer Soup
Makes 4 servings

1 teaspoon organic coconut oil or olive oil
1/2 medium onion, chopped
1 leek, sliced
3 cups broccoli florets
1 cup cauliflower florets
1/2 cup carrot, chopped
1 celery stalk, sliced
1 cup chopped kale leaves
2 cloves garlic, minced
2 and 1/2 cups chicken or vegetable broth
1/2 cup unsweetened coconut milk (or Coconut Almond milk)
salt and pepper, to taste
juice of 1/2 lemon (or dash or two of hot sauce or cayenne pepper, as desired)

1. Melt the coconut oil over medium heat in a large skillet.  Saute the onion, leek, broccoli, cauliflower, carrot, celery and kale until beginning to soften and kale leaves are wilted, about 4-5 minutes.  Add the garlic and cook, stirring often, until fragrant.  Remove from heat.

2.  Into a blender, measure the broth and coconut milk.  Add the vegetables, salt, pepper, lemon juice or hot sauce.  Blend until smooth.  Taste and adjust seasonings, if necessary.  Serve immediately or can be refrigerated for several days.  Serve warm or cool, as desired.

Nutritional Information per serving: 81 calories, 12.6 g carbohydrate (2.6 g dietary fiber, 4.7 g sugars), 1.8 g total fat (1.1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 678 mg sodium, 116 mg calcium, 142 mg potassium, 2 g protein.

Recipe by Kathy Sheehan, copyright 2013

Cheesy Creamy Nonfat Dip

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.

Recipe by Kathy Sheehan, copyright 2011

Spiced Pecans

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 a certain type of sweetener is necessary to achieve the crispy coating. I used a erythritol-based sweetener 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 erythritol sweetener (I used LaKanto Monkfruit sweetener)

½ teaspoon stevia powder (I used Sweet Leaf brand) 

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 30-35 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: 201 calories, 4.4 g carbohydrate, 2.8 g fiber,  21.1 g total fat, 2.2 g saturated fat, 42.5 mg sodium, 2.8 g protein. Net carbs: 1.6 grams

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.

Recipes by Kathy Sheehan, copyright 2010

Peanut Butter Caramel Dip with Apples

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

Cheesecake-filled Strawberries

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

"BLT" Stuffed Cherry Tomatoes

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.

Game Day Munchies!

My large extended family are dedicated fans of college football. Although we may cheer for different teams on any given Saturday, we all enjoy the weekly watching parties that accompany the games. It's too easy to overeat when your attention is on the TV screen, so it's a good idea to plan ahead and provide finger foods that are nutritious and fun to eat. Put out some sliced apples or pears sprinkled with cinnamon and you'll see the fans gobble them up! Here are a couple of my favorite healthy party appetizers that are easy to prepare and delicious. They're perfect for any occasion, so keep them in mind for the upcoming holiday season. Go team!

Spinach Pepper Jack Dip
(Makes ten ¼ cup servings)

1 can condensed Cream of Celery Soup
¼ teaspoon pepper
One 10 oz. frozen spinach (thawed and drained)
1 cup shredded pepper jack cheese (or Mexican Blend with spices)
½ cup light sour cream
¼ teaspoon cayenne (ground red pepper)
2-3 dashes of Tabasco sauce or to taste

1. In a medium sauce pan, heat soup, pepper, and spinach on medium-high heat to a boil. Simmer for 3-4 minutes, stirring occasionally. Remove from heat and add cheese, stir until melted. Allow to cool for 5 minutes.

2. Add sour cream and cayenne, stir to combine. Sample mixture to check spice level. If you like it hotter, add Tabasco sauce to taste. Serve with a variety of raw vegetables, such as celery, carrots, broccoli florets, and cauliflower. This also is a great dip for my Oven Fried Spicy Chicken Nuggets (see recipe below).

Nutritional Information per ¼ cup dip (vegetables not included in calculations): 104.8 calories, 6.1 g carbohydrate, 6.7 g total fat, 2.9 g saturated fat, 1.1 g fiber, 4.1 g protein

Original recipe by Kathy Sheehan, copyright 2009


Oven Fried Spicy Chicken Nuggets
(Makes eight appetizer servings of 3 nuggets each)

12 chicken tenders (cut each in half)
½ cup whole wheat style Panko (Japanese breadcrumbs)
2 tablespoons grated Parmesan cheese
¼ teaspoon onion salt
1/8 teaspoon pepper
Dash of cayenne (ground red pepper)
½ teaspoon smoked Paprika
1½ tablespoon olive oil (or use oil in a Misto pump sprayer)

1. Preheat oven to 400-degrees. Drizzle ¾ tablespoon olive oil onto a baking sheet and place in oven until hot.

2. Meanwhile, place panko, cheese, onion salt, pepper, cayenne and paprika into a large food storage bag and shake to combine. Remove baking pan from oven and tilt to coat pan with hot oil. Add a few pieces of chicken to the breadcrumb mixture at a time and shake until chicken is lightly coated. Repeat with remaining chicken pieces. Carefully arrange them on the hot baking sheet in a single layer without pieces touching. Drizzle remaining ¾ tablespoon oil over chicken and bake for 10 minutes. (If you have a Misto pump, spray oil to coat top of chicken.)

3. After 10 minutes, remove pan from oven and turn chicken over to brown second side. Bake for another 8 minutes until chicken is cooked through and crispy. If necessary, remove chicken to paper towels to drain briefly before serving.

Nutritional Information per serving (3 nuggets): 94.7 calories, 3.5 g carbohydrate, 3.2 g total fat, 0.3 g saturated fat, 0.5 g fiber, 12.2 g protein

Original recipe by Kathy Sheehan, copyright 2009

Asparagus in Parmesan & Pepper Phyllo Bags

It used to be that every time I saw the words "phyllo dough" in a cookbook, I'd immediately turn the page. I always assumed it was tricky to use or the recipe would be too difficult. Finally, one day, I courageously went outside my comfort zone and gave it a try...and found out that it was EASY and FUN! Honestly, it's hard to make a mistake with phyllo because it is a very forgiving dough, even though it's paper thin. Handle it carefully and, if it tears a little bit, just keep going. The typical way it's used requires several layers of the dough, which conveniently covers up any mistakes or torn places.

This recipe is an entertaining way to eat vegetables and your kids will love the crunchy "bag!" (These little, flavorful bundles look like fresh asparagus sticking out of the grocery bag.) They are equally delicious as either an appetizer or side dish.

Asparagus in Parmesan & Pepper Phyllo Bags
(Makes 8 appetizers)

8 sheets of phyllo dough (in freezer section of grocery)
24 spears of asparagus (thin as possible)
4 deli ham slices, very thinly sliced (prosciutto or turkey may be substituted)
¼ cup olive oil mixed with 1/8 teaspoon garlic powder (or use garlic flavored oil)
4 teaspoons freshly grated Parmesan cheese
Freshly ground pepper to taste

1. Preheat oven to 350-degrees and line cookie sheet with parchment paper (or spray with non-stick cooking spray). Follow the directions on the package to thaw and handle phyllo dough.

2. Lay one slice of phyllo so that a long side is toward you (like an open book). Using a pastry brush, dab olive oil on the left side, as if you’re putting oil on the left page of the open book. Coverage should be quite thin and it is not necessary to completely cover in oil, just dab lightly. (Tip: If you have a pump oil sprayer, such as Misto, it can make this step easier; do not over do it, mist lightly.) Sprinkle with ½ teaspoon Parmesan and freshly ground pepper to taste. Take remaining side and close over oiled and seasoned side (as if you’re closing the book).

3. Turn dough clockwise so that a long side is toward you. Again, dab lightly with oil. Take three spears of asparagus and snap off tough, woody ends. Holding all three spears in your hand, wrap the lower half of the bundle with ½ slice of ham, leaving the tips uncovered.

4. Lay asparagus/ham bundle on the left side of the phyllo dough about 1” from end so the tips extend above dough rectangle (see diagram below). Roll lower portion of asparagus/ham bundle inside dough by first folding 1” flap over asparagus (see #1 in diagram); then fold up excess dough from bottom over stems (see #2 in diagram); finally continue rolling across remaining dough until completely encased (with tips exposed at top of “bag”).

5. Place on baking sheet with seam side down. Brush top of dough and exposed asparagus tips with a little more oil. Repeat procedure with remaining ingredients until you have created eight asparagus bags.

6. Bake for 20 minutes, turning after 15 minutes, until crisp and golden brown. Allow to cool for a few minutes before serving.

Nutritional Information (per piece): 98 calories, 8.8 g carbohydrates, 5.5 g total fat, 0.4 g saturated fat, 0.2 g fiber, 4.3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Stuffed & Roasted Tomato Margherita Salad

I love the combination of tomatoes and fresh mozzarella cheese in traditional Caprese salad. This is a delicious twist on that classic that mimics my favorite Margherita pizza with the added fresh basil. In each bite, you'll taste the rich, creamy mozzarella with the smoky flavor of the roasted tomato and crunchy seasoned breadcrumbs - yum! I eat it slow with my eyes closed to truly experience this heavenly mix of flavors and textures. This recipe can be enjoyed by one person for lunch or share it with a friend to accompany a meal.

My Stuffed & Roasted Tomato Margherita Salad
(Makes 1 lunch-size serving or 2 side dish servings)

1 ripe tomato (I prefer a plum tomato)
½ tablespoon olive oil
1 minced garlic clove
Salt & pepper to taste
1 tablespoon Italian-style breadcrumbs
1 tablespoon grated Parmesan Cheese
2 cups green leaf lettuce
1 tablespoon fresh basil, torn into small pieces (or dried, if you don’t have fresh)
10 sprays of Wishbone Red Wine Mist Salad Spritzer (or 2 teaspoons balsamic vinaigrette dressing of your choice)
1 ounce of sliced, fresh mozzarella

1. Preheat oven to 350-degrees. Wash and pat dry tomato. Cut in half lengthwise, scoop out with spoon and discard pulp. Lay cut side down on paper towel to drain for 5 minutes or pat inside dry with paper towel.

2. In a small bowl, mix together the olive oil, salt, pepper and garlic. Add tomatoes and toss until well coated. Remove tomato halves to small baking pan with cut side up, leaving olive oil mixture in bowl.

3. To the oil mixture, add the breadcrumbs and parmesan cheese. Stir breadcrumbs and oil together until crumbs are coated and mixture resembles coarse crumbs. Divide evenly into tomato halves and bake for 15 minutes.

4. Meanwhile, tear lettuce into bite-size pieces, place on serving plate and add basil. Top with dressing and toss. Cut mozzarella into two slices, place on lettuce leaves and garnish with freshly ground pepper. When tomatoes are roasted and stuffing is golden brown, place on salad and enjoy!

Nutritional Information per lunch-size salad: 201 calories, 8.6 g carbohydrates, 15.2 g total fat, 4.5 g saturated fat, 2.5 g fiber, 7.8 g protein (If serving as 2 side salads, divide nutritional information in half to calculate per serving.)

Original Recipe by Kathy Sheehan, copyright 2009

Roasted Tomato & Tomatillo Salsa

For a long time I wondered what those little husk-covered, tomato-looking green things were next to the tomatoes in the produce section of the grocery called tomatillos. After reading about their sweet, apple-like flavor, I had to give them a try! This refreshing mild salsa makes a delicious accompaniment to steak or chicken grilled on the BBQ on a warm summer evening because it's not too hot or heavy. I slice the grilled meat thin and serve this along side or as a sauce. Also, it is a wonderful dip for vegetables, apple or pear wedges, baked tortillas or pita chips. As a low-carb snack, I love to spoon it onto colby-jack cheese slices! Any way you use it, I think you'll find its slightly sweet and tangy flavor delightful.

My Roasted Tomato & Tomatillo Salsa (Makes about 1 cup, serves 4)

½ pound tomatillos, about 6 or 8 depending on size (with husks removed)
2 plum tomatoes
½ small red onion
1 jalapeño (or only ½ jalapeño needed for mild salsa)
½ tablespoon olive or canola oil
1 teaspoon dark brown sugar
½ tablespoon rice vinegar
½ tablespoon lime juice
1/8 teaspoon salt, or to taste
Ground pepper to taste

1. Preheat oven to 400-degrees. Remove husks from tomatillos, rinse and pat dry. Cut tomatillos in half and place on a baking sheet.

2. While protecting your hands from the oils, cut jalapeño in half and remove seeds and veins. Cut off stem and add to tomatillo in baking pan. (If you like your salsa very hot, just remove stem but do not cut it half or remove seeds.)

3. Cut red onion into 1” chunks and add to baking pan. Cut 1 plum tomato in half and add to baking pan with other vegetables. (Set other plum tomato aside.) Drizzle vegetables with oil and toss to coat. Season with a little salt and pepper, if desired. Roast vegetables in hot oven for 30 minutes, turning once, or until skins begin to char and take on some color. Remove from oven and allow to cool for 15 minutes.

4. Decide on heat level of salsa by choosing ½ roasted jalapeño for mild, the whole jalapeño for medium or the jalapeño with seeds for hot. Put roasted vegetables, brown sugar, rice vinegar, lime juice, salt and pepper into a food processor and chop to desired consistency. If you like your salsa chunky, do not over chop. Remove salsa from processor to serving bowl.

5. Take remaining uncooked plum tomato, cut into several pieces and place into food processor. Chop only until cut into a chunky consistency and add to salsa and mix together. Serve at room temperature or cold. Refrigerate any leftovers.

Nutritional information per ¼ cup serving (salsa only): 29 calories, 6.5 g carbohydrates, 0.5 g fat, 1.4 g fiber, 0.8 g protein

Original recipe by Kathy Sheehan, copyright 2009