Recipes From Don

OCTOBER 2007

SUGAR-FREE "SPORTS DRINK"

Being diabetic, it's not always easy for me to find an acceptable sugar-free, low-carb drink that will replace electrolytes when I'm working out or dehydrated from a fever or the flu.

1 packet or container sugar-free drink mix (Kool Aid, Crystal Lite, etc.) to make 2 qts.

1/2 tsp table salt

4 potassium tablets (99 mg each)

2 quarts water

Take about 1/4 cup of the water and put in a cup with the potassium tablets. Heat in the microwave until the water gets close to boiling. Stir to dissolve the tablets. Add the salt and stir.

Put the drink mix in a pitcher, add water, and stir until the drink mix is dissolved. Add the salt/potassium solution and mix thoroughly. Chill.

If you'd like less sodium, use a 1/8-tsp measure.

This drink tastes just fine... it has the characteristic slight saltiness that one associates with the commercial sports drinks, but it's not objectionable at all.

Another option would be to add 1 teaspoon table salt (1/2 teaspoon if it tastes too salty) to a quart of diet soda, diluted ice tea, seltzer, water or carbohydrate-free bouillon together with ¼ teaspoon Morton's Lite Salt or Adolf's Salt Substitute.

JULY 2006

Grilled Lamb Chops

Ingredients

1 clove garlic, minced

1 t finely grated lemon zest

1 t dried oregano

½ t fennel seeds

¼ t salt ¼ t ground black pepper

4 bone-in 4-ounce lamb loin chops, trimmed of visible fat.

Mix spices in a small bowl and rub mixture evenly into both sides of lamb chop. Cover and refrigerate for two hours. Grill until internal temperature registers 140 degrees. Let stand at room temperature for 5 minutes before serving. Serve with minted peas.

JUNE 2006

Summer Cole Slaw

A sweet, savory salad that goes great with a variety of grilled meats, especially pork.

Ingredients:

1 medium head red cabbage, shredded (6 cups)
1/2 pound seedless grapes, halved
1 cup chopped parsley
3/4 cup mayonnaise (reduced-calorie, if desired)
4 tablespoons crumbled blue cheese
4 teaspoons Dijon-style mustard
2 tablespoons sugar
2 tablespoons cider vinegar

Instructions:

In large bowl, toss together cabbage, grapes and parsley. Stir together remaining ingredients in a small bowl, add to the slaw and toss well.

Cover and chill for at least 2 hours before serving. If desired, sprinkle with additional crumbled blue cheese and garnish with red grapes.

MAY 2006

Mango Avocado Salad
A great accompaniment to any summer meal, especially grilled meats and fish.

Juice of 1 lime
1 T sherry vinegar
1 T light soy sauce
1 T peanut oil
½ t minced chili pepper
1 t ground coriander
1/3 C chopped tomato
2 T chopped fresh basil
Koser salt and fresh ground pepper to taste
1 mango
1 avocado
3 cups endive lettuce, cleaned and chopped into bite-sized pieces
1 ounce, toasted cashews (toast @ 350 for 15 minutes), chopped

Mix first 10 ingredients in a small bowl, set aside. Peel and cut mango and avocado into ¼ inch slices. Place lettuce in an oval platter, top with alternating slices of mango and avocado. Pour on dressing and top with cashews. Serves 4

APRIL 2006

Baked Acorn Squash with Irish Mist Liqueur

We love acorn squash and this is one of our favorite recipes…delish!!

2 medium acorn squash, cut in half

1 LB pork sausage (Jimmy Dean works best)

2 T dry bread crumbs

1/2 c diced apple

1/2 c Irish Mist Liqueur

1/2 c butter or margarine, melted

salt

In a large skillet, cook sausage until crumbly. Drain. mix in bread crumbs; 1/2 c Irish Mist and apple. Set aside. Brush cut edges of squash with mixture of butter and remaining Irish Mist; spoon remainder into squash cavities. Fill with stuffing mixture. Place in shallow baking dish. pour 1 inch of water around squash. Cover and bake in 375 degree oven 45 to 60 minutes or until squash is tender.

MARCH 2006

Old Widows Walker's Ziploc Omelettes

(Somebody emailed this recipe to me awhile back. It sounds reasonable but I’ve never had a chance to try it. Let me know what you think.)

Mrs. Walker was my Sunday school teacher and we used to do this in the church kitchen, occasionally. This is my first memory of cooking that I cherish to this day. She keeps her age a closely guarded secret but is rumored to be 115+ years old and perhaps, immortal. She has out lived three husbands and four children. She is still sharp as the Bowie knife she carries in her purse. I don't know why she carries a Bowie knife in her purse- but she always has. I asked her about it years ago and she said, "You would be surprised how often it comes in handy, Honey." I suppose it does, Mrs. Walker. God bless you. BTW- she is thrilled that I want to pass this on to another generation of schoolchildren. She was surprised that I remembered doing this with her over 35 years ago and was touched. When asked how to do it- she rattled off the instructions faster than I could write!

5 servings 5 omelet’s
33 minutes 20 mins prep
      10 eggs
      1 cup ham, chopped
      1 cup bacon, crumbled
      2 cups cheese, grated
      1 cup tomatoes, chopped
      1 cup hash browns (purchased and thawed)

Have children write their name on a quart-size Ziploc freezer bag with permanent marker.
Crack 2 eggs (large or extra-large) into the bag (not more than 2) shake to combine them.
Put out a variety of ingredients such as: cheeses, ham, bacon, onion, green pepper, tomato, hash browns, etc.
Each child adds prepared ingredients of choice to their bag and shake. Make sure to get the air out of the bag and zip it up.
Place the bags into rolling, boiling water for exactly 13 minutes. You can usually cook 6-8 omelets in a large pot. For more, make another pot of boiling water. Open the bags and the omelets will roll out easily.
Be prepared for children to squeal with delight at their first meal they have cooked. A lifetime memory has just been served.
Note: I had to fill in SOMETHING regarding cooking time, serving sizes, and amounts. This of course, depends on your situation and how carnivorous the kiddies are. I've tried to guestimate for five servings.
Good Luck!!

FEBRUARY 2006

15 Minute Chili

Ingredients:

Olive oil-flavored nonstick cooking spray

4 ounces 90% lean ground beef

1 cup chopped onion

1 cup chopped celery

1 cup chopped green bell pepper

1 can (14.5-ounces) low-sodium chopped tomatoes, including liquid

2 cans (16-ounces each) kidney beans, drained and rinsed

1 clove garlic, diced

½ t ground cumin

½ t ground coriander

Salt and pepper to taste

Instructions:

Lightly coat a nonstick frying pan with cooking spray. Cook the beef and onion, stirring occasionally and breaking up the meat, until the onion is tender and the meat is no longer pink, about 3 minutes. Add the celery and bell pepper. Cover and cook 4 to 5 minutes or until the vegetables are tender. Stir in the tomatoes and their liquid, beans, garlic and seasonings. Add beef stock by the 1/4-cup if the mixture is too dry. Cover and simmer for 10 minutes, or until hot.

Nutritional Information:
Nutritional Information (Per 1-Cup Serving): 144 Cal; 1 g Total Fat (<1/2 g Sat Fat) 23 g Carb; 8 mg Cholesterol; 421 mg Sodium; 10 g Protein.

JANUARY 2005

Shazam Chinese Soup

6 c water                                      2 T chicken bouillon powder
1 carrot, grated                           2 c cabbage, thinly sliced
1/2 onion, finely chopped       1 T fresh ginger finely chopped
1 garlic clove, diced

1-1/2 t sesame oil (or more to taste)
1-1/2 t white pepper (or more to taste)

Put water and bouillon in a pot and turn heat on high. Grate a carrot directly into pot. Add cabbage, onion, ginger & garlic. After soup comes to a boil, reduce heat and simmer 20 minutes or until veggies are soft. Add sesame oil and white pepper and stir. Add leftover chicken, ham, broccoli, peas...whatever's in the fridge.

DECEMBER 2005

Chicken Dinner Soup

Chicken soup, (or Jewish penicillin) is another proven cold and flu remedy that can be made even more potent with the addition of leeks. They help to loosen the phlegm for throat disorders and acute nasal discharges. Leeks are also good for the liver and the respiratory system, and also a good blood purifier.

Ingredients:

8 cups water

3-pounds whole broiler-fryer chicken, quartered, skin removed

3 stalks celery, cut into 2 x ¼ inch strips (1 ½ cups)

3 medium carrots, cut into 2 x ¼ inch strips (1 ½ cups)

6 new potatoes, cut into ½ inch chunks (1 ½ cups)

1 small leek, cut into 2 x ¼ inch strips (1 cup)

1 ½ tsp dried tarragon leaves

1 to 1 ½ tsp freshly ground black pepper

1 tsp salt

Method:

Combine water and chicken pieces in 6 quart Dutch oven or stockpot. Bring to boil over high heat. Reduce heat to low. Cover. Simmer for 1 hour 15 minutes, skimming occasionally.

Remove chicken from broth. Chill broth, covered, at least 4 hours.

Cut meat from bones. Discard bones.

Coarsely shred chicken. Wrap in plastic wrap. Chill.

Skim and discard solidified fat from top of broth. Strain broth.

In 6 quart Dutch oven or stockpot, combine broth, chicken and remaining ingredients. Bring to boil over high heat. Reduce heat to medium-low. Simmer for 20 to 30 minutes, or until potatoes are tender.

Yield: 10 servings

Total Calories per serving: 101 Kcal

Total Carbohydrates: 8 gm (31% of total calories)

Total Protein: 14 gm (54% of total calories)

Total Fat: 2 gm (15% of total calories)

NOVEMBER RECIPE

3 Bean Salad

Ingredients:

3 Tbsp red wine vinegar
2 ½ Tbsp sugar
1 Tbsp Dijon mustard
2 ½ tsp olive oil
1 tsp dried tarragon
½ tsp coarse salt
1 can (14.5 oz) cut green beans, drained
1 can (14.5 oz) cut wax beans, drained
1 can (15 oz) black soybeans, rinsed and drained
¼ cup chopped red onion
Tarragon sprigs (garnish)

Instructions:

1. Whisk together vinegar, sugar, mustard, oil, tarragon, and salt in medium bowl until sugar is dissolved.
2. Add beans and onion, and toss gently to coat with dressing.
3. Season with pepper to taste. Garnish with tarragon.

Nutritional Information:

Per Serving
45 Calories
8g Carbohydrate
1g Protein
2g Fat
0g Saturated Fat
0mg Cholesterol
1g Fiber
430mg Sodium

OCTOBER RECIPE

Thai Kabobs

Makes 16 servings
Each Serving: 2 kabobs

4 - 4 oz Chicken breasts, boneless, skinless
1/4 cup Light' mayonnaise
1/3 cup Fat-reduced peanut butter
1/3 cup Chicken broth
3 tbsp Soy sauce
2 tbsp Splenda®
1 tsp Garlic powder
1/2 tsp Ginger, ground
1/4 tsp Tabasco sauce
Cut each chicken breast lengthwise and at an angle into 8 strips. Put into a plastic bag. Combine remaining ingredients in a small mixing bowl. Save half of the sauce for dipping and add the other half into the plastic bag with the chicken strips, coating strips evenly. Press out the air and seal the bag. Marinate in the refrigerator 8 hours, turning the bag occasionally. Soak 32 wooden skewers in water for 30 minutes. Thread chicken strips accordion-style onto skewers. Discard marinade. Broil (or grill) about 4 minutes per side until slightly browned and cooked through. Serve with reserved sauce for dipping.

Nutritional Analysis

Per Serving:

3g Carbohydrate
8g Protein
3g Fat
70 cal

SEPTEMBER RECIPE

CHICKEN A LA KING

Chicken is tainted with pesticides, antibiotics, hormones, and preservatives to increase productivity and taste. Buy the birds that have been grown on a farm that allowed them to run and exercise and are fed organic food. These are called free-range organic chickens. These birds are fed organic feed free of pesticides, hormones, and antibiotics. Meat from such chickens are firmer and they are leaner as compared to commercialized non-organic grain fed chicken.

Ingredients:

Veggie A:

4 oz mushrooms

1/2 cup sweet green peppers, chopped

1-2 Tbsp chicken broth

Thickener:

1 tsp cornstarch

1/4 cup reduced-fat chicken broth

Sauce Mix:

3/4 cup reduced-fat chicken broth

1-cup skim milk

1/8 tsp black pepper

1/4 tsp poultry seasoning

1/2 tsp Worcestershire sauce

1 cup diced cooked chicken breast

1/4 cup chopped pimientos

salt to taste

Method:

1. Add 2 tbsp hot water to a nonstick 12-inch skillet warm over medium heat.

2. Add Veggie A and sauté until they are softened. Add 1 or 2 tablespoons of broth if the vegetables begin to stick.

3. Add Sauce Mix. Bring to a boil over medium heat, stirring occasionally.

4. Add Thickener and continue cooking until the sauce has thickened.

5. Serve over rice or fettuccine.

Yield: 4 servings

Total Calories per serving: 110 Kcal

Total Carbohydrates: 7 gm (24% of total calories)

Total Protein: 17 gm (61% of total calories)

Total Fat: 2 gm (15% of total calories)

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Did You Know…

*Enzymes are proteins that act as catalysts for the biochemical processes that make the body run. There are thousands of enzymes, and every cell in the body produces them.

*A recent study at the University of Scranton concluded that coffee is rich in antioxidants that are thought to battle cancer and provide other health benefits.

*Excessive exercise can damage ligaments, tendons, joints and muscles and not give minor injuries a chance to heal. Forty to sixty minutes of cardio four to six times a week is all that’s needed to maintain optimal health. Beyond that, there is little or no added health benefits.

*Plant-based diets lower cholesterol better than diets using popular low-fat commercial products. Spinach salads and oatmeal-carrot cookies seemed to work the best.

*2-4 ounce servings a week of fatty fish high in omega-3 fatty acids such as salmon, sea bass, rainbow trout, albacore tuna and mackerel can lower colorectal cancer risk by 31%. Omega-3s are also found in canola oil, walnuts, flaxseed and flaxseed oil.

AUGUST RECIPE

Although it’s August, summer isn’t officially over until September 22 so are still quite a few weeks of grilling weather left. For a healthy change of pace, substitute these delicious mushrooms for steak or burgers.

GRILLED PORTOBELLO MUSHROOMS

8 six-inch Portobello mushrooms (more if smaller) with stems and gills removed.

½ cup olive oil

½ cup roughly chopped fresh thyme leaves

Salt and freshly cracked black pepper to taste

1. In a medium bowl, combine the mushrooms, oil, thyme, salt and pepper. Toss well.

2. Grill for three to four minutes per side. The mushrooms should feel firm to the touch, but not hard. Serves eight.

JULY RECIPE

Meringue Tartlets with Strawberries and Shaved Chocolate

Elegant tartlets combining the luscious tastes of chocolate, fresh strawberries and nonfat meringue - an alternative to high-fat shortcake.

Author: American Institute for Cancer Research

Suggestions: Note: after baking, turn oven off, do not open door. Allow an extra 12 hours or overnight for meringues to set.

To make successful meringues, be sure to start with clean, dry, grease-free equipment.

Serves: 8 person(s)

Ingredients:

2 cup sliced fresh strawberries *
1/4 cup plus 1 Tbsp., sugar, divided (or an equivalent amount of artificial sweetener)
4 large egg whites, at room temperature
1 dash of cream of tartar
1 dash of salt
2 Tbsp plus 2 tsp. shaved good-quality dark chocolate

Directions:

Preheat oven to 250ºF. Cover a baking sheet with parchment paper.

In a bowl, mix the strawberries with 1 tablespoon of the sugar. Refrigerate the strawberries until ready to use. In a large mixing bowl, combine the egg whites, cream of tartar, and salt, and beat with an electric mixer at medium speed for about 1 minute, until the eggs are frothy. With the mixer at high speed, add the remaining 1/4 cup sugar 1 tablespoon at a time, beating for 5 to 7 minutes, until stiff, glossy peaks form.

Drop the meringue onto the prepared baking sheet in eight 3-to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven overnight or about 12 hours. Do not open the oven door. If the meringues will not be served immediately, remove them from the oven and store in a tightly covered dry container until ready to serve.

When ready to serve, gently peel the meringues off the parchment paper. Top each meringue with 1/4 cup strawberries and garnish with 1 teaspoon shaved chocolate, and serve.

Variations:

* For year round enjoyment, substitute equal amount of fresh or frozen blueberries or sliced peaches for the strawberries.

Nutritional Information
(Per Serving)

Calories:

68 cals

Kilojoules:

285 kJ

Fat:

1.0 g

Carbohydrates:

13.0 g

Protein:

2.0 g

Cholesterol:

0.0 mg

Sodium:

65 mg

Saturated Fat:

1.0 g

Fiber:

1.0 g

Calcium:

8.0 mg

Added Sugar:

6.4 g

MAY RECIPE

CHILI RELLENO BAKE

Jalapenos get their distinctive sting from capsaicin, a chemical used to treat arthritis, shingles, sore muscles, and nerve disorders. Many researchers believe capsaicin is also effective in the fight against cancer and heart disease. Chili also contain as much vitamin A as carrots and more than twice the vitamin C of oranges and lemons Ingredients: 4 oz reduced fat sharp cheddar cheese, shredded Egg Mixture: 3 eggs 2 cups skim milk or rice milk or oat milk or almond milk ½ cup unbleached all-purpose flour or whole wheat flour ¼ tsp salt 2 (4 oz) cans whole green chilis.

Method: 1. Preheat oven to 350ºF. 2. Coat 11 x 7 inch baking dish with oil. 3. Line bottom of pan with a single layer of chilies. Sprinkle evenly with cheese. 4. In a medium mixing bowl, whisk together Egg Mixture until smooth. 5. Pour mixture over chilies. 6. Bake for 45 minutes or until set and lightly browned. Serve warm with salsa.

Yield: 4 servings Total Calories per serving: 247 Kcal Total Carbohydrates: 24 gm (39% of total calories) Total Protein: 23 gm (37% of total calories) Total Fat: 7 gm (24% of total calories)

APRIL RECIPE

SWEET CHILI PORK

Pork strips stir-fried in a sweet chili sauce.

Serves: 4 person(s) Preparation Time: 10 mins Cooking Time: 10 mins

Ingredients:

2 Tbsp canola oil 2 onions, thinly sliced 1 red chili, seeded and chopped 17 1/2 oz lean pork, thinly sliced 1/2 cup brown sugar, lightly packed 1/2 cup water 1 Tbsp oyster sauce fresh chopped coriander plant leaves if available or dried otherwise

Method: Heat oil in a wok or large skillet. Add onions, chili and pork and fry until golden brown, about 5 minutes. Add brown sugar, water and fish sauce and bring to the boil. Lower heat and simmer for 4 -5 minutes or until sauce is thick and syrupy, stirring while cooking. Sprinkle with chopped coriander and serve with steamed Jasmine rice.

Serving suggestions and garnishes not included in nutritional analysis.

Calories 304 cals; Kilojoules 1,270 kj; Fat 12.0 g; Carbohydrates 23.0 g; Protein 27.0 g

MARCH RECIPE

SAVORY SPINACH

This is a delicious and healthy side dish, particularly as an accompaniment for grilled wild salmon.

1 medium onion 1 strip bacon, trimmed 1 Tbsp canola or olive oil 2 bunches fresh spinach (13 oz)

Wash spinach but do not dry. Cook damp spinach for 3 to 4 minutes or until reduced in bulk. Don't over cook. Drain and finely chop. Heat oil in a heavy based skillet and stir-fry prepared onion and bacon for 3 to 4 minutes or until onion is soft. Add cooked spinach, stir for 2 minutes more and serve immediately.

Microwave Directions: Prepare spinach as directed above. Cook on HIGH for 5 minutes. Remove, drain and chop. Cook onion and bacon with oil in a covered dish on HIGH for 3 minutes. Add spinach, cook on HIGH for 2 minutes more. Serve immediately.

Serves 4

Calories per serving: 100, Fat: 6 g, Carbohydrates: 6 g, Protein: 5 g

FEBRUARY RECIPE

BLUEBERRY BURGERS

Studies have shown as much as a 90% reduction HCAs when blueberries are added to beef or buffalo patties. HCAs (Heterocyclic amines) are carcinogenic compounds formed when meat is cooked at high temperatures, particularly when it is burned or charred. While I’m not a big fan of ground meats, there’s nothing quite like an occasional burger on the grill. These burgers are delicious and surprisingly healthy, especially when made from lean, ground buffalo.

3 oz fresh or thawed blueberries
1 lb ground buffalo or beef (grind your own, if possible)
Blend blueberries in a food processor or blender.
Mix into the ground meat and form into 1/3 pound patties.
Cook on the grill or skillet.

Serve on a bed of greens, topped with blue cheese crumbles.

JANUARY RECIPE

Couscous With Dried Cranberries, Pine Nuts and Fresh Mint

Serves: 6 person(s)
Preparation Time: 20 mins
Cooking Time: 0 mins
A deliciously nutty dish with the tasty zing of cranberries and mint. Enjoy by
itself, as a side dish a great leftover salad.
Ingredients:
12 oz package couscous
14 oz can chicken or vegetable broth
1 pinch salt
3 1/2 Tbsp walnut, almond or olive oil
1 tsp fresh lemon juice
3/4 cup dried cranberries
1/4 cup pine nuts
1/3 cup fresh mint leaves

Directions: Cook the couscous according to the package directions, using broth instead of
water. Add a pinch of salt to the broth.
While the couscous is cooking, roast the pine nuts in a very low (250° F) oven for 10
minutes or until lightly browned.
Wash and finely chop the mint leaves.
When the couscous has finished cooking, drain any excess liquid. Pour the couscous into
a serving bowl. Add the oil and the lemon juice. Stir well to coat all the grains. Add the
cranberries, pine nuts and mint leaves. Stir to combine all the ingredients.

DECEMBER'S RECIPE CARD

CREAMY SEAFOOD LINGUINE

It is healthier to use whole grain pasta products than
refined pasta products. There is more fiber and
vitamins and minerals in whole grain. The refining
process has removed most of the nutrients that are
essential for anti-aging.

Ingredients:

8 oz Linguine, prepared as directed in package

1 1/2 Tbsp Olive oil
1/2 cup Onions, finely chopped
5 cloves Garlic, minced

Sauce Mixture:
3 Tbsp Dry white wine or nonalcoholic white wine
1 Tbsp Cornstarch
1 cup Evaporated skim milk
1/2 tsp Ground coriander

8 oz Large shrimp, peeled and de-veined
8 oz Bay scallops
3 Tbsp Fresh parsley, snipped
1/2 tsp Salt
1/8 tsp Ground black pepper

Method:
1. Lightly spray an unheated large skillet with
cooking spray. Add the oil and heat over medium-high
heat. Add the onions and garlic. Cook and stir about 5
minutes or until the onions are golden brown.
2. Stir the Sauce mixture and milk into the onion
mixture. Bring the mixture to a simmer over medium
heat, stirring constantly. Reduce the heat. Stir in
the coriander and cook for 1 minute.
3. Then add the shrimp and scallops. Return to a
simmer. Simmer, uncovered, for 3 to 5 minutes or until
the shrimp turn pink and the scallops are opaque.
4. Stir in the parsley, salt and pepper.
5. Serve on top of the hot pasta.

Yield: 6 servings

Total Calories per serving: 296 Kcal
Total Carbohydrates: 39 gm (53% of total calories)
Total Protein: 25 gm (34% of total calories)
Total Fat: 4 gm (14% of total calories)

NOVEMBER'S RECIPE CARD

HORSERADISH BUFFALO BURGERS

Bison or buffalo meat is a tasty alternative to beef
and is lower in calories and fat.
1 lb ground bison or buffalo meat
2 Tbsp prepared horseradish
1/2 tsp Spike vegetable seasoning or Mrs. Dash
3-4 grinds fresh black pepper

1. Combine ground bison and remaining ingredients.
Form into patties.
2. Broil in the oven or over a grill, or fry in hot,
cast iron skillet over medium high, 3-4 minutes on a
side until brown. DO NOT overcook. Serve immediately.

Serves 4 Preparation time: 10 minutes