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Includes drawing of fruits and vegetables

This issue's ethnic recipe specialties were all provided by Dave Griffith, of London, Ontario, Canada.

Kartoffelsalat (Hot Bavarian Potato Salad)

4 potatoes, red skin, scrubbed but not peeled
1 bay leaf
4 peppercorns
1 red onion chopped
(For the dressing):
1/4 cup finely chopped onion
2 slices back bacon, chopped
1 tsp celery seeds
2 tbsp vinegar
2 tbsp water
2 tsp oil
1/4 cup chopped radish
2 tbsp chopped parsley
Fresh ground black pepper

Cook potatoes in boiling water with the bay leaf and peppercorns for 25 minutes our until tender. Slice potatoes into salad bowl and discard bay leaf and peppercorns. Add chopped red onion.

In a non-stick skillet, cook the bacon, chopped onion and celery seeds over medium heat for 2 minutes or until the bacon is nearly crisp. Stir in vinegar, water and oil; bring to a boil for 30 seconds. Pour over potatoes. Sprinkle with radish, parsley and pepper to taste and toss together.

Serve while still warm.

Makes 6 servings. Per serving: 117 calories, 5g total fat, 0g saturated fat, 1mg cholesterol, 2g protein, 16g carbohydrate, 42mg sodium, 447mg potassium.

Spanyakopita (Spinach Pie)

2 eggs, lightly beaten
1 cup low-fat cottage cheese
1 cup shredded low-fat mozzarella
1 tbsp minced fresh parsley
1 tsp canola oil
8 oz thinly sliced fresh mushrooms
2 tsp fresh lemon juice
1/4 tsp freshly ground pepper
10 oz chopped fresh spinach
1/8 tsp freshly grated nutmeg
1 tbsp fresh minced chives
1/4 cup fresh minced dill

Pre heat oven to 350 F. Mix eggs, cottage cheese, mozzarella, and parsley together and set aside. Heat oil over medium heat in a skillet. Add the mushrooms, lemon juice, and pepper, and sauté until mushrooms are cooked. Add spinach and nutmeg, cover and sauté for 1 minute. Remove cover and continue cooking until spinach is cooked. Remove from heat and add chives and dill. Add vegetables with egg and cheese mixture and pour into a nine-inch pie pan. Bake for 25-35 minutes, or until the top is lightly browned on top.

Serves eight. Per serving: 96 calories, 4g carbohydrates, 9g protein, 58mg cholesterol, 5g total fat.


6 garlic cloves sliced in half
1 cup chicken broth
1 tbsp olive oil
1 sprig fresh thyme
4 sprigs fresh rosemary
4 tbsp fresh lemon juice
salt and fresh ground black pepper
1 lb lamb shoulder, trimmed of all fat and cut into 1" cubes
4 bamboo skewers soaked in water for at least 1 hour (or invest in some metal ones)
4 pita breads cut in half and opened to form pockets
1 medium red onion coarsely chopped
2 coarsely chopped tomatoes

Combine lamb, garlic, broth, oil, thyme, rosemary, lemon juice, and salt and pepper. Stir well and marinate overnight in the fridge, covered. Divide the meat evenly and thread on skewers alternating with pieces of garlic.

Grill or broil for 6-8 minutes while basting with the left-over marinade and turning frequently (the meat, that is).

Warm pita and place two halves on each plate along with a skewer of meat. Place meat in pitas and add the chopped onions and tomatoes. Top with tzatziki, yoghurt sauce. What yoghurt sauce? Well hang on, and I'll tell you)

Makes 4 servings. Per serving: 337 calories, 36g carbohydrates, 21g protein, 51mg cholesterol, 12g total fat.

Yoghurt Sauce, "Tzatziki"

See? I told you not to worry!

1 cup non-fat plain yoghurt
2 tbsp fresh lemon juice
2 finely minced large garlic cloves
1/4 cup fresh mint

Combine all ingredients in a small bowl and serve. Gee, that was an easy one!

Per tablespoon serving: 9 calories, 1g carbohydrate, 1g protein, 1mg cholesterol, 0.1g total fat.

Dave's What am I going to do with all these strawberries? Dessert

2 cups frozen sliced strawberries
3 tsp sweetener
4 tbsp plain no-fat yoghurt (60 mL)

Slice strawberries and spread on wax paper and place in freezer. When frozen take out and put into food processor with sweetener. Grind until strawberries are granular then add yoghurt. Process until smooth. Adjust yoghurt and sweetener to suit your tastes. This is a nice fresh desert to have on a hot day.

Makes 2 servings. Per serving: 11.5g carbohydrates, 2g protein, 0g fat, 54 calories.

Notes: For a "grownup version," you might add 1.5 ounces of white rum and you have a frozen strawberry daiquiri dessert. If you do, the calorie count goes from 54 to 129 calories. The other values remain the same. Remember that alcohol can lower your glucose values though.

You can freeze all the strawberries you want and just put them in a freezer bag and take out what you need when you need it. I think this will work well for other fruit, such as raspberries, mangos, peaches just to name a few.