LIGHTEN UP FOR NEW YEAR’S

I can never greet the first week of January with eager anticipation.  My mood is more a morning after one compounded by my guilt over the weight I’ve gained and the sensation of feeling so full the thought of rich food is unwelcome. I want time to deflate and clean out, but I want to do it pleasantly, not with a tasteless array of ‘healthy diet foods’.

Actually, it’s not difficult to set a menu plan with appetizing meals which help restore the body balance, make you feel lighter and even shed some weight. . It’s even better if everyone around the table enjoys them too.  I’ve written posts on the subject on Jan.2, 2015   Jan. 5, 2017,   Jan.19, 2019  and Jan.2, 2020. They each contain 5-7 recipes, so there are many more than the few examples offered here.

However there are 3 requirements.
1) Put all canned and packaged foods and/or mixes to the back of the pantry or freezer shelf.
2) Brush up on spices, herbs, condiments and use of citrus fruits in flavoring.
3) Come to understand carbohydrates and how they work. I’ devoting my next post to the subject  and recommend my book ALL ABOUT CARBOHYDRATES SO THEY DON’T GO TO WAIST. Understanding carbs is the most important part of learning good nutrition and controlling weight.

There are 2 types of carbohydrates, simple, the sugar, and complex, all other foods. Simple carbs enter the blood stream quickly, giving us a spurt of energy, but pass into storage rapidly, before we can use them up. Complex carbs are slowly absorbed, providing the energy to survive. Well managed, we can balance our needs with our intake and control weight.

However, the body’s treatment of all carbs is the same, like a miser with gold pieces. No matter how quickly absorbed, they are welcome and doled out only as needed. Any excess is stored in specially created cells, like the miser’s bags and stuffed under the mattress, or in our case, our skin, which results in those bumps and ridges we call fat.  When we restrict our daily deposit of carbs, the body has to make with drawls, and we lose weight.

There’s another important factor in dealing with carbohydrates; often overlooked, fiber isn’t just a digestive lubricant. The more fiber in a food, the longer it takes to digest and the less hungry we feel. This is why fruits despite high natural sugar content are still considered desirable complex carbs. Simple carbs like candy, are often called ’hollow’, because they have no fiber content. So choice is very important.

RECIPES

VEGETABLES AS FLAVORING ENHANCERS:

It pays to be sensible in view of the price of produce now. Remember frozen vegetables and fruits have the same nutritional value as fresh in appearance when cooked. Canned sweet potatoes and beets, especially the whole ones, can be prepared in all the ways fresh can. If the   nuts and seeds mentioned in a recipe serve as garnishes used to make the texture of a dish interesting, they may be interchangeable with the verities sold in dollar.

Roasted vegetables are a real favorite. They’re easy to do, taste great and the flavor can be changed with the choice of seasoning or herb used. The cooking time and temperature varies with the choice of vegetable, but the process is the same. Simply toss or spray with a little oil, toss or sprinkle with the seasoning of choice and bake on a foil-covered baking sheet until done. Usually I like to drizzle a bit of Balsamic vinegar over them about half-way through, especially beets and pearl onions.

Roasted fruits are another great flavor enhancer. I’ve long loved peaches with poultry, but lately have become addicted to slices of citrus fruits with fish and salads. Like vegetables, the cooking time can vary with the texture of the fruit, but generally they are roasted at 400 deg. for about 15 min. just until their natural sugar begins to caramelize.

Cauliflower Confetti: This can be done with frozen as well as fresh. Just be sure the cauliflower is firm enough to chop. If fresh, separate into florets. Blanch briefly until crisp-tender. Pulse to the size of small peas or optionally, rice. Season with lemon pepper or bouillon granules and set aside. Use as you would for rice, pasta or mashed potatoes, as a bedding or a side. If needed, reheat in microwave 30 sec. Serves 2-3. Use to replace mashed potatoes, rice and pasta.

SNACKS:

Kale Chips: Trim the leafy part away from the heavy stems of 1lb. kale and cut cross wise into 2” slices. (Save stems for another use) Wash leaves well and spin dry or spread on towels. Toss in a bowl with 2 tsp. oil (or spray with oil) ¾ tsp. salt, ¼ tsp. cayenne pepper or garlic powder—both optional. Bake on a parchment lined pan in a preheated 325 deg. oven 15min. until crisp but not brown. Serve soon.

Coconut Chips: Many stores carry wedges of coconut meat. Otherwise be sure you know how to extract the meat before starting this recipe. Using a potato peeler, slice strips of meat and place them on parchment paper in a pan. Sprinkle lightly with salt and bake as for kale just until edges turn golden. Cool completely and store air-tight but be careful they’re delicate.

ENTREES

Salmon with Tomatoes and Greens : Serves 2
2 thick center slices of salmon (slices work better than fillets)
(1) 5 oz. bag spinach leaves  or equal amount of Kale leaves, thick stems removed
(1) 15 oz. can diced tomatoes with juice
1 Tbs. oil –optional
¼   tsp. garlic powder

Skin the salmon, if necessary, and bake on a non-stick surface at 350 deg. for 5 min, per inch of width or until flakes.  When fish is done, put greens in a flat-bottom dish, top with oil if using. Put tomatoes with juice and garlic in a bowl. Microwave both for 1-2 min. until greens are slightly wilted and tomatoes are warm.  Plate greens topped with tomatoes and place a piece of fish diagonally across each plate. Serve at once.
Suggested side: Brown rice seasoned with a few drops of lemon juice and optionally dried parsley and cilantro.

COCONUT CRUSTED TILAPIA: Serves 4
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
1/3 cup mayonnaise
Lemon pepper
Preheat oven to 350 deg. Toast coconut on a piece of foil until golden, about 4 min. watching that edges don’t burn. When cool mix with Panko  SEE note below.
Step 2 – Place fish on a lightly oiled cooking surface, a pan or baking sheet. Completely cover the tops with a thin sheet of mayonnaise, more like a veneer. Dust lightly with lemon pepper.
Step 3 – Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs slightly and edges bubble. Serve at once
Note: I put the breading mix in an empty herb bottle with a shaker top. It’s easy to apply, and any extra can simply be stored in the bottle.
Suggested Sides: Baked Tomatoes: 4 large tomatoes, tops sliced off, but don’t hollow out. Slide 4 slivers of butter into each tomato, top with breadcrumbs, Parmesan cheese and dried parsley. Broil on a lower shelf until tomatoes are soft and topping bubbles.er
Asparagus Spears: Snap the woody stems off 1 lb. fresh asparagus and microwave with about ¼ cup water for 3-9 min. depending on size until crisp tender. Drain and marinate in vinaigrette of choice until serving.

Thai Pork Kabobs: Serves 4
(8) 10 inch skewers-if wooden be sure to soak first
12 oz. trimmed pork cubes 1 ½ inched-2 inches
1/3 cup reduced sodium soy sauce
2 Tbs. EACH lime juice and water
½ tsp. hot chili oil*
2 cloves garlic-minced or ½ tsp. garlic powder
1Tbs. minced fresh ginger-can use ¼ ground
1 red Bell pepper in 1 inch chunks
1 onion in 1 inch chunks
2 cups hot cooked rice—preferably brown
Combine liquids and spices in a bowl-reserve ½ cup for dipping sauce. Cut pork lengthwise in half and crosswise into 4 inch slices, then into ½ inch strips. Marinate in liquid in bowl 2 hr. Alternately thread woven pork strips, onion and pepper on skewers, spray grill and cook, covered over medium coals or directly under broiler 6-8min.until pork is done. Serve on rice with dipping sauce.
*Alternatively microwave 1tsp.canola oil and 1 tsp. red pepper flakes 1 min.-let stand 5 min. to infuse
Serve with rice and a tossed salad of Romaine or green leaf lettuce and tomatoes or canned, drained mandarin oranges I a light vinaigrette dressing.

New New England Boiled Dinner: Serves 4 – Slices of smoked turkey can substitute for the ham.

1 lb. to 1 ½ lb.  ham slices

(2) 1 lb. bags frozen French cut green beans

(2) 14 oz. cans small whole potatoes drained

(1) 101/2 oz. can beef consommé

(1)14oz can chicken broth

2 Tbs. butter

Cut the ham into 4 portions, and gently make tiny slits around the outside edges to

prevent curling. Melt 1 Tbs. butter in the pot over medium heat, and cook the ham pieces

on one side until their edges start to brown. Remove to a plate, and using the other 1 Tbs.

butter, brown the potatoes slightly. Remove from pot. Put the frozen green beans in the

pot, top with the potatoes, then pour in the consommé, and the broth, finally lay the ham,

browned side up, on top. Bring to a boil. Reduce heat to low, cover and simmer 15 min.

until beans are tender. Check timing with directions on bag beans came in.
No sides necessary.

Pork in Pepper Sauce:  Serves 4
This dish can be done two ways – on a grill > Method A – OR in a skillet >? Method B. Either way the sauce is made first. As usual turkey, chicken or veal can be substituted.
@ 11/2 to 2 lb. pork loin or loin chops cut –

A). in 4 thick slices, or chops, for the grill

B). in 8 thinner slices or chops for the skillet

2 tsp. minced bottled garlic
1 tsp. dried basil
1 medium onion – chopped
(1) 7 oz. jar roasted red peppers
1tsp oil
1/8 tsp. lemon pepper
¼ cup White wine
2 Tbs. butter – for Method B
To make sauce: Microwave onion in oil with lemon pepper 1 ½ min. Drain peppers, blend with onion, basil, and garlic to a puree. Add the wine.
Method A: Put the sauce in a small pan. Grill meat. Warm the sauce as pork is finishing, pour over the meat and serve.
Method B: Melt the 2 Tbs. butter in a skillet over medium heat and brown meat on both sides. Pour sauce over 
Suggested sides: Spinach Tart: (1) 10 oz. box, chopped spinach. Drain, put in a greased pie plate or shallow casserole. Mix with 1 raw egg and 1 packet chicken or beef flavored bouillon granules. Top with a sprinkle of nutmeg, and bake along with meat .for 20 min at 350 degrees or microwave for 1 min. Serves 3-4
2 large potatoes, skins pierced and microwave about 5 min. Split potatoes lengthwise and quarter, Lightly butter insides and broil until golden-about 5 min. Serve 4 quarters per portion

Mustard Chicken: Serves 4-Can be partially cooked, chilled, and simply placed in the oven to finish. Just keep track of the total cooking time needed and add 10min to the higher temperature and 15 min to the lower. Check the liquid level occasionally to keep it constant. No need to baste. This dish does freeze, and can be cooked frozen, just add 15 min to ½ hr. to the cooking time, depending on the oven temperature, for thawing.

4 chicken quarters, breast with wings or thighs with legs.

4 Tbs. Dijon or Spicy Brown mustard

2 tsp. garlic powder

1 envelope chicken bouillon

2 cups water – estimate

Salt for brining

Rinse and clean chicken well. Place in enough water to cover and add 2 Tbs. salt to make brine and soak for at least 15min. Rinse well. Lift skin from meat with a rounded utensil like a butter knife, and fill each pocket with 1 Tbs. mustard. Place chicken pieces in an ovenproof pan, just large enough to hold them easily, and pour over enough water to fill 1 – 1½ inches in the pan. Sprinkle the envelope of bouillon on the water, and ½ tsp. of garlic powder on each of the pieces. Best baked in a 350 degree oven for 1 hr., but can be done at 375 degrees for 45min. Serve with pan juices on the side. Add water if necessary to maintain water level in pan.
Suggested Sides: Boil (1) 12 bag cut green beans with 16 fresh baby carrots until tender. Drain and serve with a little lemon pepper over top.

Pepper Chicken Rolls: Serves 4
4 boneless, skinless chicken breasts or 8 boneless, skinless thighs or a mixture
4 bottled roasted red peppers
(1) 4oz jar of mixed olive Tapenade OR next 5 Ingredients combined
12 pitted ripe olives chopped
12 pitted green olives chopped
3 cloves garlic chopped or 1 1/2 tsp. bottled
1 small canned jalapeno chopped (optional)
Olive oil to moisten the above
2 tsp. dried basil
2 Tbs. butter
2 Tbs. oil
1 envelope chicken bouillon granules
1 1/3 cups white wine
¼ cup flour—or less
Toothpicks
If using the Tapenade, then add the garlic, pepper and basil to it. If making it, chop the olives, garlic and pepper together and add the basil and olive oil.
Prepare chicken by pounding very thin. Butterfly the red peppers by slitting each on one side, and lay one over each breast or ½ over each thigh.  Spread an equal portion of the olive mixture down the center of the pepper, leaving a 1 inch margin all around. Roll the chicken, starting with the narrower short side and secure with toothpicks. Sprinkle the flour over the chicken rubbing lightly to spread it. Don’t press or the stuffing will leak out.
Heat 1 Tbs. of butter and 1 Tbs. oil in the skillet over medium heat. Brown the chicken, first seam side down, then the top, adding more oil as needed. Be careful not to let it stick. Turn the top side up; add the last of the butter, the wine and the bouillon, stirring to combine. Reduce the heat to low, cover and simmer 10 min. until the chicken is cooked, and the sauce thickens. If the sauce seems too thin, continue to simmer for a few minutes with the lid off.
Suggested sides: Spaghetti Squash Jardine:  Halve and seed a small -@ 4 lb. –  spaghetti squash. Cover and refrigerate one half.  Microwave the other in ½ inch of water, on high 9 min. Cool and drain. Slice 1 small zucchini, 1 small yellow squash and ½ a small onion add 1 Tbs. oil and ¼ tsp. lemon pepper and microwave 2 min. Add 2 chopped tomatoes and Microwave 1 min. Using a fork, remove the meat from the squash. It will come out in spaghetti-like strands. Combine everything together in a bowl, and microwave to heat through before serving. Check seasonings.

Italian Braciuolini: Serves 4
8 slices beef braciuolini or sandwich steaks – @ 1 lb.
4 plum tomatoes – skinned, seeded, julienne
2 large ribs celery in thin diagonal slices
1 green bell pepper julienne
1 large onion thinly sliced lengthwise
2 tsp. dried basil
2 tsp. dried oregano
2 tsp. garlic powder
½ tsp. lemon pepper
4 oz. fresh sliced mushrooms
1 can Madrilène—usually sold to be jellied—a form of consume
2 Tbs. butter – divided
½ cup white wine
2 tsp. Worcestershire sauce
1 tsp. mustard
Lay the slices of meat on a board, and divide the vegetables except mushrooms, equally between them, placing them in a pile parallel the long side of the braciole or steaks. Sprinkle the herbs and seasonings evenly over all. Fold the shorter sides over the filling, and roll the longer sides around it. Secure the seams with toothpicks. Preheat broiler. Melt 1 Tbs. butter in the ovenproof pan, carefully roll the topside of each braciuolini in the butter, then rest it seam side down in the pan. This will be a close fit toward the end, so temporarily move one out to make room for another, if need be, but make sure all have a coating of butter. Broil until nicely brown, @ 3-5 min. Turn the oven to 350 degrees, add madrilène, cover and bake for 30 min. When meat is almost done, melt the other 1 Tbs. butter in the skillet, and brown mushrooms, deglaze pan with wine, stir in Worcestershire sauce and mustard until well incorporated. Remove pan from oven, plate braciuolini, stir skillet contents into pan drippings and mix well. Pour over meat.

Suggested sides: Potatoes Seaview: Cover a baking sheet with foil. Wash 2 large potatoes—baking are good for this. Slice them about ¼ inch thick and lay them in lines on the foil, overlapping about 1/3 of their surface. Dot liberally with butter, and broil until nicely brown-@ 10 min. Use a spatula to place them in segments on the plates. Can be done ahead and kept warm.
Broccoli Crowns: 2 large crowns split and steamed to crisp tender, dressed with ½ tsp. oil and lemon pepper to taste.

Chipotle Tamale Pie: Serves 6
¾ lb. ground beef
1 cup chopped onion
¾ cup EACH diced red and green bell pepper
4 cloves garlic minced
2 tsp. ground cumin
(1) 15 oz. can pinto beans-drained and rinsed
8 oz. canned no-salt, stewed tomatoes- undrained
2 canned, chopped green chilies in adobo sauce + 1-2 Tbs. adobo sauce
(1 cup) 4 oz. low sodium, reduced fat shredded cheddar cheese
½ cup chopped cilantro
(1) 8 ½ oz. pkg. corn bread mix
1/3 cup 1% milk
1 egg white
Cook first 5 ingredients over medium heat for about 5 min. until no longer pink. Drain fat and sprinkle with cumin. Add chilies and sauce, bring to a boil, reduce heat and simmer 5 min. uncovered. Remove from heat and stir in cheese and cilantro. Pour mixture into a lightly sprayed 8 inch square baking dish, pressing down to compress. Combine corn bread mix, milk and egg and spoon completely over meat. Bake. Bake in a preheated 400deg. oven 20-22 min. until golden. Cool 5 min. before serving.

And to save you from going completely cold turkey into the New Year, here’s an acceptable recipe to satisfy that sweet tooth.

Oatmeal-Date Cookies: Yield 36
½ cup packed light brown sugar
¼ cup margarine
1 egg
1 egg white
1 Tbs. frozen apple juice concentrate
1 tsp. vanilla
1 ½ cups flour
2 tsp. baking soda
¼ tsp. salt
1 ½ cups quick oats
½ cup chopped dates or raisins
Combine sugar and margarine well, add eggs, juice and vanilla, Combine dry ingredients and stir into wet until mixed. Add fruit and stir in. Drop by teaspoons onto a lightly greased baking sheet and bake in a preheated 350 deg. oven 8-10 min. until edges brown slightly but center is still soft. Cool on sheet 1 min. then remove to rack to cool completely.