Sausage-Stuffed Zucchini Boats

Zucchini is abundant at this time of year and, if you have a friend with a garden or have one yourself, you're probably knee-deep in this versatile squash. This easy recipe is a great way to put them in the spotlight as a main course. The turkey sausage is spicy and flavorful, so that not much else is needed to dress up the mild tasting zucchini.

If you want to make a vegetarian version, use meatless ground soy crumbles instead of the precooked link-style "sausages" and spice them up by adding your own garlic and italian herbs. Another suggestion is to take thawed Morningstar Farms Veggie Sausage Patties and break them up in the skillet with the onion and tomato. They have a nice sausage-like flavor and are appropriately spiced for this dish.

Sausage-Stuffed Zucchini Boats
(Makes 4 servings)

2 medium to large zucchini
Salt and pepper
2 teaspoons olive oil
4 sweet Italian turkey sausages, casings removed
1 large plum tomato, seeded and chopped
½ onion, chopped
½ teaspoon thyme
½ teaspoon parsley, minced
¼ teaspoon basil, minced
¼ cup panko (Japanese-style bread crumbs)

1. Preheat oven to 375-degrees. Lightly grease a cookie sheet with olive oil or non-stick cooking spray. Cut zucchini in half lengthwise. Using a grapefruit spoon or teaspoon, scrape out seeds and hollow out center of each zucchini half. If necessary, cut a thin slice off skinned side to make it sit level on the baking sheet. Sprinkle each with salt and pepper; set aside.

2. In skillet, heat 2 teaspoons of olive oil over medium-high heat. Add sausage and cook until browned, breaking up with spoon into small pieces. Add onion and cook, stirring frequently, until it begins to soften. Add chopped tomato and herbs and cook for 1-2 minutes. Remove from heat and add bread crumbs; stir to combine.

3. Divide sausage mixture evenly among the four zucchini boats. Using a teaspoon, pack mixture into each cavity until filled to overflowing. Bake in preheated oven for 20-25 minutes or until zucchini is fork tender, but not too soft.

Nutritional Information per serving: 220 calories, 12.5 g carbohydrate, 12.2 g total fat, 2.75 g saturated fat, 2 g fiber, 19.2 g protein

Recipe by Kathy Sheehan, copyright 2009

Fresh Peach Custard Tart

This phenomenal dessert is a fabulous way to showcase the fresh peaches that can be found in your grocery store or farm stand this time of year. It is elegant enough for company, but really simple to prepare because the tart shell is a quick "press in" crust, so there's no need to find your rolling pin or make a mess on your counter. Pies are difficult for carb-conscience eaters because a purchased pie shell or traditional pie crust recipe will turn any sugar-free, low carb filling into high carb, guilt-burdened fare. This easy crust is extremely low carb because it uses almond flour in place of wheat flour, which is a difference of 89 grams of carbohydrate for 1¼ cup, plus the addition of 15 grams of fiber! The creamy "custard" filling is completely milk-free. Instead I used the natural sweetness of pureed fruit as the base of the cooked pudding, so very little added sweetener is required. The result is a light, beautiful dessert in which the fresh peach is the star attraction!

Fresh Peach Custard Tart
(Makes 8 servings)

1¼ cup almond flour (or finely ground blanched almonds)
¼ cup Splenda granular
½ teaspoon salt, divided
3 tablespoons + 1 teaspoon melted butter
2 fresh, ripe medium to large peaches
1½ tablespoons lemon juice, divided
About ½ cup water + 2 tablespoons cold water, divided
2 tablespoons cornstarch (gluten-free, if desired)
½ cup Splenda granular
½ teaspoon ground nutmeg
1 egg, beaten
½ teaspoon vanilla extract
Sprinkle of ground cinnamon for garnish

1. Preheat oven to 350-degrees. In food processor or medium mixing bowl, measure almond flour, ¼ cup Splenda, ¼ teaspoon salt and pulse to break up any clumps in the flour (or stir with fork). While machine is on, stream in melted butter until mixture resembles wet sand (do not over process because you do not want almond butter) or combine with fork. Once the mixture is thoroughly moistened, spread evenly into a 9-inch tart pan with removable bottom. With your fingers, press into bottom and only slightly up the sides of the tart pan making certain that it is evenly distributed and there are no thin places. Bake in oven for 15-18 minutes until very lightly browned. Remove to wire rack to cool completely before proceeding, about 45 minutes.

2. Preheat oven to 375-degrees. To make filling, peel one fresh peach and cut into chunks. Add 1 tablespoon lemon juice and process in food processor or blender until pureed. Add enough water to equal 1 cup (about ½ cup) and process again to make sure mixture is smooth.

3. Place 2 tablespoons cornstarch and 2 tablespoons cold water into small saucepan; stir until cornstarch is dissolved. Add peach puree, ½ cup Splenda, ¼ teaspoon salt, nutmeg, and beaten egg. With a wire whisk, stir mixture until well combined. Heat over medium-low heat, stirring constantly, until thick and spreadable (boiling is not necessary). Remove from heat and add vanilla. Spoon onto prepared tart shell and spread evenly almost to edges.

4. Peel and thinly slice remaining peach. Toss with remaining ½ tablespoon lemon juice. Arrange peach slices decoratively on top of filling in a spiral pattern. Sprinkle top of peaches with a dusting of cinnamon. Place tart on a cookie sheet and cover loosely with foil. Bake for 30 minutes, only removing foil for the last five minutes.

5. Remove to wire rack. If your peaches are especially juicy, there may be small puddles of peach juice around peaches or on filling, dip the corner of a dry paper towel to soak up any standing peach juice. Cool completely. To serve, remove tart from pan by pushing up on the removable bottom. Tip: Because crust is delicate and flaky, allow tart to remain on bottom tin while cutting. Slide a spatula between bottom tin and crust to loosen each piece before carefully lifting and placing on individual serving plates.

Nutritional Information per serving: 179 calories, 11 g carbohydrate, 13.8 g total fat, 3.7 g saturated fat, 2.3 g fiber, 4.8 g protein

Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare with a traditional peach tart? You might think a peach tart would be a lower carb choice because it doesn't have a top crust, but you would be mistaken. The bottom crust alone contains 1¼ cups wheat flour, not to mention the loads of sugar in the filling! The carbohydrates in my recipe are mainly derived from heart-healthy ground almonds and naturally sweet fresh peaches. For comparison, the nutritional information for a same size piece of peach tart made from a traditional recipe contains an astonishing 380 calories, 53.9 g carbohydrate, 17.8 g total fat, 8.5 g saturated fat, 1.6 g fiber, 3.5 g protein.

"Anyway You Like It" Vegetable Bean Soup

Nothing is more comforting to come home to on a crisp, autumn day than a pot of warm soup full of freshly harvested vegetables. I love to make it on weekends, then have delicious, healthy leftovers for lunch for the rest of the week. No matter what type of soup I'm making, very often I'll throw beans in the pot to boost the fiber and protein. There's a trick I've learned to"degas" beans and minimize any discomfort later. Simply add baking soda at the end of the initial cooking, then rinse and finish cooking with stock, vegetables and seasoning. Unfortunately, this won't work with canned beans, that's one reason I like cooking my own.

I call this recipe "anyway you like it" soup, because there are many ways to prepare it. For example, if you don't have time to soak and cook the beans, simply use a variety of canned that have been rinsed before adding them to the stock and reduce the cooking time. Also, I suggest using turkey sausage, but you can substitute any meat (such as leftover ham or ground beef) or leave it out altogether to create a vegetarian soup. Finally, use whatever vegetables you have on hand. Carrots, celery, butternut squash and turnips will need more cooking time, but add soft vegetables (such as zucchini and peas) at the end. Make it your own way and enjoy the harvest!

"Anyway You Like It" Vegetable Bean Soup
(Makes eight 1½ cup servings)

1 pound dried beans (choose a variety or use a dried bean mix)
1½ teaspoons salt (optional)
1 tablespoon baking soda
8 cups vegetable or chicken stock
1 tablespoon olive oil
1 large onion, diced
3 carrots, diced
3 stalks celery (including leaves), diced
1 (14 oz.) can petite diced tomatoes (if using fresh, add at the end with spinach)
½ pound sweet turkey Italian sausage, casings removed (optional, or substitute another meat of your choice)
2 tablespoons dried parsley
1 teaspoon dried basil
½ teaspoon dried red pepper flakes (or to taste)
½ teaspoon smoked paprika
Salt and pepper to taste
1 (10 oz.) package frozen chopped spinach, thawed and drained

1. Look over beans to make sure there are no stones and rinse. Cover with cold water and allow to soak overnight or for at least 3-4 hours. Drain and rinse soaked beans and place them in a large pot. Cover with fresh water, add salt and bring to a simmer over medium heat. Reduce heat and simmer for 1 hour. 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 the sink in case hot liquid overflows the pot.) After foaming has ceased, drain and rinse beans and return them to pot.

2. Add stock to beans and set aside. Meanwhile, heat olive oil in skillet and add onions. Cook and stir over medium-high heat until onions are soft, about 4-5 minutes. Add sausage (or other meat of your choice) and saute until browned, breaking up meat into bite-size pieces with spoon as it cooks. Add about ½ cup stock from bean pot to skillet and stir to release any flavorful brown bits from bottom of pan. Add onion mixture and liquid in skillet to beans.

3. Add chopped vegetables, tomatoes, herbs, salt and pepper to beans and stir. Simmer for 50 minutes or until beans are tender, stirring occasionally. (Depending on type of beans used, it may require more cooking time. Taste beans to determine doneness.)

4. Add spinach and boil for 10 minutes. Adjust seasonings before serving.

Nutritional Information per serving: 205 calories, 27.2 g carbohydrate, 3.4 total fat, 10.4 g fiber, 16.3 g protein

Recipe by Kathy Sheehan, copyright 2009

Fresh Peaches and Cream Pudding

Peaches are my all-time favorite fruit. A fresh, ripe peach is perfect just the way it is, but add a little cream and it becomes divine! You'll notice that this pudding recipe is different than most because it doesn't have milk or eggs as the base. Ripe, sweet peaches are the main ingredient, so it explodes with intense fresh fruit flavor that has been kissed with velvety creaminess. It's lightly spiced to replicate the taste of peach pie or cobbler, minus the high carb crust. (Note: If you wish to create a gluten-free or milk-free version, just substitute gluten-free tapioca and/or use vanilla flavored soy or rice milk for the cream.)

This soft set pudding is ideal for an afternoon snack or dessert. Thanks to the high fruit content, a serving fulfills one of your fruit requirements for the day…in a most delicious way!

Fresh Peaches & Cream Pudding
(Makes 4 servings)

6 medium ripe peaches, peeled and cut into chunks
1 tablespoon lemon juice
¼ cup Splenda, granular
2 tablespoons light cream (or half & half)
¼ teaspoon ground nutmeg
Pinch of ground cardamom or cinnamon
1 tablespoon quick cooking tapioca (dry)
½ teaspoon vanilla extract

1. Place peaches in large saucepan, add lemon juice and toss to coat. Add Splenda, cream, spices and tapioca and stir to combine. Allow to sit for 5 minutes before proceeding.

2. Cook over medium heat, stirring frequently, until mixture comes to a boil. Continue cooking for about 4-5 minutes until peaches are soft and mixture has reached a full boil. Remove from heat and add vanilla. Mash peaches with a potato masher only until pieces are broken down a bit, but mixture is still chunky. Allow to cool for 20 minutes.

3. Ladle pudding into individual serving dishes. Refrigerate for 20 minutes or until completely cooled. Pudding can be eaten warm or cold. (Note: This pudding is meant to be soft set, although it will thicken slightly as it cools.)

Nutritional Information per serving: 89 calories, 18.9 g carbohydrate, 1.7 g total fat, 0.75 g saturated fat, 2 g fiber, 1.3 g protein

Original recipe by Kathy Sheehan, copyright 2009

Peaches and Ginger Cream Scones

One of my favorite quick desserts is fresh peach topped with crumbled gingersnaps. The combination is sweet, but with a spicy kick from the ginger. This recipe was inspired by that unique combination of flavors. The mascarpone cheese adds a creamy richness to this tender pastry and balances the sharp bite of the ginger. This scone is only small in size, but not lacking in satisfying, full-bodied flavor that will make your next cup of coffee or tea memorable. Weighing in at only 3.7 net carbs each, you don't have to feel guilty about eating two!

Peaches and Ginger Cream Scones
(Makes 32 mini scones)

1¼ cup almond flour (or finely ground blanched almonds)
¾ cup all-purpose flour
3 tablespoons Splenda, granular (not baking blend)
1 tablespoon sugar
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
1 tablespoon baking powder
½ teaspoon salt
6 tablespoons cold butter, cut into cubes
1 large egg, lightly beaten
¼ cup mascarpone cheese
2 tablespoons half & half (or light cream)
½ cup fresh peach (about ½ peach), chopped into small pieces
1 tablespoon crystallized ginger, finely chopped
2 teaspoons all-purpose flour
1 egg beaten with 2 tablespoons water for egg wash

1. Preheat oven to 400-degrees. Put butter in freezer while you prepare the rest of the ingredients. Prepare cookie sheet with parchment paper or spray lightly with non-stick cooking spray; set aside.

2. In food processor or in a large bowl, measure flours, Splenda, sugar, spices, baking powder and salt. Pulse to combine or stir with a fork to break up any lumps and set aside while you measure out the rest of the ingredients. Place chopped ginger and peach into a small bowl and toss with 2 teaspoons flour; set aside.

3. When all ingredients are assembled, place cold cubed butter into processor and pulse a few times until butter is distributed and mixture resembles coarse crumbs. Add egg and mascarpone cheese and pulse again to combine. Add peach and ginger and pulse 2-3 times to distribute. Finally, while the food processor is running, add half & half one tablespoon at a time until a soft dough forms, then turn off machine. Do not over beat dough. (If not using food processor, cut butter into flour mixture with pastry cutter. Add remaining ingredients and stir with a wooden spoon until a soft dough forms.)

4. Turn dough onto a well floured counter or board (the dough will be quite sticky). Knead a few times to form a ball. Again, flour board and pat dough into an 8” x 8” square, about ¾-inch thick. Working quickly, cut dough into 4 strips, and then cut across to create sixteen 2-inch squares. Cut each square into two triangles until you have 32 mini scones. (If necessary, dip knife into flour between cuts to prevent sticking.) Using a spatula dipped in flour, place scones on cookie sheet about 1-inch apart. Brush tops with egg wash.

5. Bake for 12-14 minutes until golden brown. Remove from oven and cool on cookie sheet for 2 minutes. Using a spatula, transfer scones to wire racks to cool completely. These are best eaten warm out of the oven, or store in airtight container at room temperature.

Nutritional Information per mini scone: 69 calories, 4.3 g carbohydrate, 5.3 g total fat, 2 g saturated fat, 0.6 g fiber, 1.6 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Salmon with Peach in a Balsamic Reduction

Every year I patiently wait for the perfect peach. Even though they show up in the stores in early summer, they tend to be hard as baseballs with no telltale peach aroma. Sometimes I fondle their fuzzy exterior, but these tasteless imitations are just a tease. So, I put them down reluctantly to wait for the real thing. Today I am happy to report: My peaches have arrived! My love affair with my favorite fruit can recommence, but we only have a few weeks together before it will go away again for another long year.

This is a super quick and easy recipe that I made especially for my salmon-loving daughter who is home visiting from college this weekend. The combination of the sweet, ripe peach and the balsamic vinegar is delightful and fresh tasting. Even though the days have cooled and we're wearing our long sleeves again, this dish sings to us the last tune of summer and helps us recollect fond memories of warm, lazy days gone by.

Salmon with Peach in a Balsamic Reduction
(Makes 2 servings)

2 center-cut salmon fillets (5 oz. each, no skin)
½ tablespoon canola or grapeseed oil (for high temp cooking, not olive oil)
salt & pepper
1 ripe peach, peeled and cut into ½-inch chunks (reserve 4 thin slices for garnish)
¼ cup chicken or vegetable stock
2 tablespoons balsamic vinegar
2 tablespoons agave nectar (or 1 tablespoon honey)

1. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper and rub the 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 flakey and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Remove to serving plate and set aside.

2. Add chopped peach to hot pan and stir fry for about 1-2 minutes. Add stock, vinegar and agave nectar and stir to deglaze any brown bits from the bottom of the pan. Cook until sauce is reduced by half and slightly thickened, about 2 minutes. Divide fruit and sauce evenly over salmon. Garnish with reserved peach slices and serve.

Nutritional Information per serving: 357 calories, 25.8 g carbohydrate, 6.8 g total fat, 2.75 g saturated fat, 1.1 g fiber, 35.15 g protein

Original recipe by Kathy Sheehan, copyright 2009

Caramel Apple Tea Bread

It's still the height of apple season here in Maine and I continue to be drawn to cooking and baking with these heavenly globes of goodness. Take my word for it, your whole house will become infused with the glorious splendor of autumn when the aroma of this moist, delicious bread floats out of the oven.

The addition of apple butter in the recipe gives it a boost of intense apple flavor that could not be gotten from ordinary applesauce. Also, the caramelized apples in the fruit butter combine with the tiny bit of molasses to produce a slight undertone of rich, creamy caramel. To get this same caramel flavor, traditional apple bread recipes require a cup or more of brown sugar! I think you'll agree that this low-sugar bread has a satisfying level of sweetness without all the added refined sugar that creates havoc on any person's blood glucose level, not just a PWD (person with diabetes). Of course, this bread is perfect for breakfast or with tea, but also it's an excellent snack paired with sharp cheddar cheese or slice it thin to make a wonderful peanut butter sandwich (no jelly needed).

Caramel Apple Tea Bread
(Makes 12 servings)

¾ cup all-purpose flour
1 cup almond flour (or finely ground blanched almonds)
2 teaspoons baking powder
½ teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground allspice or cloves
¼ teaspoon salt
2 large eggs + 1 egg white
1 tablespoon granulated sugar
¼ cup Splenda granular (not baking blend)
2 teaspoons molasses
¼ cup apple butter
1 teaspoon vanilla extract
¼ cup canola oil
1½ medium apples, peeled, cored and grated
½ medium apple, peeled, cored and chopped
½ tablespoon lemon juice, divided

1. Preheat oven to 350-degrees. Prepare an 8½" x 4½" loaf pan with non-stick cooking spray and set aside.

2. Place the grated apple in a small bowl and sprinkle with half of the lemon juice and toss to coat. Place the chopped apple in another small bowl and sprinkle with the remaining lemon juice and toss to coat. Set both aside.

3. In a medium bowl, mix together the flours, baking powder, baking soda, spices and salt; set aside.

4. In a large mixing bowl and using a handheld or standing mixer, beat the eggs, egg white, sugar and Splenda on medium-high speed for 3 minutes, until light and fluffy (do not underbeat in this step because you need to incorporate air into the mixture). Add the molasses, apple butter, vanilla, canola oil and grated apple and beat for another 30 seconds. Add the dry ingredients all at once and beat on low speed, scraping down the sides of the bowl once until fully incorporated. Gently and quickly fold in the chopped apple. Pour batter into prepared pan.

5. Bake in preheated oven for 45-55 minutes until golden brown and a toothpick inserted into the center comes out clean. Test at 45 minutes and bake longer if additional time is needed. Do not overbake to avoid drying out.

6. Remove from oven to a wire rack. Allow bread to cool in pan for 10 minutes, then remove from pan and continue to cool on wire rack for another hour. This bread can be left at room temperature for 1 day or overnight, or wrap well and store in refrigerator.

NOTE: This batter can be made into 12 muffins. Bake in 350-degree oven for only 15-20 minutes until golden and toothpick inserted into the center comes out clean. Do not overbake. Cool on wire rack before serving.

Nutritional Information per serving: 163 calories, 15.5 g carbohydrate, 10 g total fat, 1 g saturated fat, 1.6 g fiber, 4.1 g protein

Original recipe by Kathy Sheehan, copyright 2009

How does this compare with other quick apple bread recipes? This recipe is lower in calories and only half the amount of carbohydrate. It is higher in fiber and protein and is a good source of Vitamin E and monounsaturated fat (one of the good fats) from the almond flour. For comparison, the nutritional information for apple bread or a muffin made from a traditional recipe is 225 calories, 30.5 g carbohydrate, 10.5 g total fat, 0.5 g fiber, 3.5 g protein.