by JoAnna M. Lund
Hi! I’m glad you chose to join me again in my kitchen, where the cooking is easy and the food is both healthy and tasty! We all made our share of New Year’s Resolutions back on January 1. But, if you’re finding it a bit harder to keep them today than then, let me help you with a ton of healthy cooking tips to keep you motivated.
Don’t save Pumpkin Pie Spice or Apple Pie Spice just for pies! Try either in any recipe that calls for ground cinnamon. You’ll be amazed at the flavors these blends impart in just about any baked goods—from cookies to cakes to muffins!
Would you like to make your meatballs all the same size without all the “by guess and by golly” mess? An easy way to make equal sized meatballs, is to place the meat mixture on a piece of waxed paper and pat it into a rectangle that is 1-inch thick. Next cut the rectangle into the same number of squares that you want meatballs and gently roll each square into a meatball.
I have an ultra-easy way to make old-fashioned baked apples without sugar. Take the core out of the apple and slice it from the top down, but not all the way to the bottom. Put the apple in a microwave-proof custard cup, spread it slightly apart, drizzle a tablespoon or so of any sugar-free maple syrup over the apple and sprinkle a teaspoon or two of chopped walnuts over the top. Microwave on HIGH for two to four minutes (depending on the firmness of the apple before baking). Last, but not least, sit down and slowly savor every bite!
The next time you have leftover mashed potatoes, why not turn them into a Twice Baked Potato Casserole? Just combine two cups mashed potatoes, two tablespoons fat-free sour cream, one teaspoon dried onion flakes, and 3/4 cup shredded reduced-fat Cheddar cheese. Spread this mixture into an 8-by-8-inch baking dish or four (12-ounce) ovenproof custard cups, sprayed with butter-flavored cooking spray. Sprinkle the top with a dash of paprika, and bake at 350 degrees for 25 to 30 minutes. Either way, it’s a great side dish to just about any entree you can think of!
During the bustle of preparing for any “big dinner”, you may want to consider buying fresh veggies already chopped from the salad bar found in most major supermarkets. That way, if you only need two cups of chopped broccoli for a salad recipe, you don’t have to buy a whole head and maybe watch part of it go to waste.
To make “sausage” patties that taste just like old-fashioned pork sausage, simply combine one pound of extra lean ground sirloin beef or turkey breast and 1 teaspoon ground sage, 1 teaspoon poultry seasoning, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Mix well, then cover and refrigerate the mixture for an hour or so. When you are ready to make your “sausage” patties, simply use a 1/3 cup measuring cup as a guide to form six patties. Brown the patties in a large skillet sprayed with butter-flavored cooking spray—and I defy anyone to tell the difference between these and the real thing!
To make a really good horseradish sauce, combine 1/2 cup fat-free sour cream, 1 tablespoon prepared horseradish, 1 teaspoon dried onion flakes, and 1 teaspoon dried parsley flakes. Cover and refrigerate until ready to serve. I like this topped on a hot baked potato, but it’s also great with lean roast beef; just ask my husband!
Now for our Recipe Makeovers
SM, of SD, requested that I makeover a filling dish featuring spinach and feta. This unusual “pie” is a family favorite and she wanted to continue serving, even though she now has to watch what she eats as she has diabetes. I think this will more than do the trick!
Spinach and Feta Pie
Ingredients:
1 (10-ounce) package frozen chopped spinach, thawed and thoroughly drained
3/4 cup crumbled feta cheese
1/4 cup chopped green onion
1/2 cup + 1 tablespoon Bisquick Heart Smart Baking Mix
2/3 cup fat-free milk
1/2 teaspoon lemon pepper
2 eggs or equivalent in egg substitute
Instructions: Preheat oven to 400 degrees. Spray a 9-inch pie plate with butter-flavored cooking spray. In a large bowl, combine spinach, feta cheese, and green onion. Evenly arrange mixture in prepared pie plate. In same bowl, combine baking mix, milk, lemon pepper, and eggs. Mix well to combine. Pour mixture evenly over spinach mixture. Bake for 30 to 35 minutes or until a knife inserted near center comes out clean. Place pie plate on a wire rack and let set for five minutes. Divide into six servings. Freezes well.
Serves 6 - Each serving equals: 138 calories, 6g fat, 9g protein, 12g carbo., 449mg sodium, 2g fiber. Diabetic Exchanges: 1 meat, 1/2 starch, 1/2 vegetable. Carb Choices: 1
KM, of IN, sent a delicious sounding cake to revise so that the carbs wouldn’t be as high as the stratosphere, like they are in the original version! My tasters really enjoyed testing this for me.
Chocolate Pistachio Poke Cake
Ingredients:
2 cups Carnation Nonfat Dry Milk Powder
3-1/2 cups water
1 tablespoon distilled white vinegar
1-1/2 cups Bisquick Heart Smart Baking Mix
3/4 cup Splenda granular
1/4 cup unsweetened cocoa
1 teaspoon baking powder
1/4 cup I Can’t Believe It’s Not Butter Light Margarine
1-1/2 teaspoons vanilla extract
2 (4-serving) packages JELL-O sugar-free instant pistachio pudding mix
1-1/2 cups Cool Whip Free
Instructions: Preheat oven to 350 degrees. Spray a 9-by-13-inch cake pan with butter-flavored cooking spray. In a small bowl, combine 2/3 cup dry milk powder, 1 cup water, and vinegar. Set aside. In a large bowl, combine baking mix, Splenda, cocoa, and baking powder. Add milk mixture, margarine and vanilla extract. Using an electric mixer, blend on Low for 30 seconds. Continue blending on High for two minutes. Spread batter evenly into prepared cake pan. Bake for 15 to 18 minutes or until a toothpick inserted near center comes out clean.
Using the handle of a wooden spoon, evenly poke holes into warm cake at 1-inch intervals. In a large bowl, combine one package dry pudding mix, 2/3 cup dry milk powder, and 1-1/2 cups water. Mix well using a wire whisk. Spread pudding mixture evenly over top of cake, making sure it runs into holes. Refrigerate while preparing topping.
In same bowl, combine remaining package of dry pudding mix, remaining 2/3 cup dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spread topping mixture over top. Refrigerate for at least one hour. Cut into 12 servings. Freezes well.
Serves 12 - Each serving equals: 181 calories, 5g fat, 6g protein, 28g carbo., 428mg sodium, 1g fiber. Diabetic Exchanges: 1-1/2 starch/carbo., 1/2 fat-free milk, 1/2 fat. Carb Choices: 2
I hope you enjoyed our time together in the kitchen. Remember, if you would like me to revise one of your family favorites so it’s healthier, send your request to: JoAnna Lund, Healthy Exchanges, P.O. Box 80, DeWitt, IA 52742. Also, be sure to visit our Web site at www.healthyexchanges.com for more “common folk” healthy recipes to try. Until next time ... JoAnna