Purty Gud "Cornbread"

As a good ol' Southern boy Ah jus' git me a cravin' fer me some good ol' cornbread ever now 'n' then.. So Ah jus ' figgered me out a way to git me sumpin' like it!


Purty Gud "Cornbread"

Nutritional Stats fer each servin' - assumin' 12 servin's iffen ya don't make a pig of yerself

Calories 107
Total Fat 9.9g
Saturated Fat 1.8g
Trans Fat 0.0g
Cholesterol 47mg
Sodium 120mg
Total Carbohydrates 2.2g
Dietary Fiber 1.0g
Sugars 0.7g
Protein 3.3g

1 cup almond flour
2 T coconut flour
1/2 t baking soda
1/4 t salt
1/4 cup vegetable oil or butter
3 eggs
1/4 c milk

Turn yer oven up to 'bout three hunnert an' fitty degrees (if yer a furrinner that 'bout a hunnert an' eighty Celsius)

Mix up all th' dry 'gredients
Add in the wet 'gredients and mix 'em up REAL GOOD.
Pour the batter into yer Granny's ol' Cast Iron Skillet what is greased up real good.
Bake fer 20-25 minutes, 'til a broom straw stuck in the middle comes out clean.

Git a big ol' bowl o' beans and some collard greens an' ya'll have a real good supper now, ya hear?

Cook's Notes: Now, iffen yer hankerin' fer more CORN flavor, you kin substitoot a half a cup o' good ol' yeller corn meal fer a half a cup o' that there almond flour and you get these here stats fer each servin'

------------------------------------------------------------
Calories 104
Total Fat 8.1g
Saturated Fat 1.7g
Trans Fat 0.0g
Cholesterol 47mg
Sodium 120mg
Total Carbohydrates 5.8g
Dietary Fiber 1.1g
Sugars 0.5g
Protein 2.9g

Mock Potato Salad

I love recipes that remind me of foods I used to love. One of those foods was potatoes, I have had whipped cauliflower and it tasted good as a replacement for mashed potatoes but this potato salad was more amazing then that. My entire family loved it! 

Warning: Cut back on the mustard of you don't like A LOT of it. My family does like the extreme mustard. 

Mock Potato Salad 

16 oz Frozen Cauliflower Florets 
3 Tablespoons Yellow Mustard 
1/2 Cup Fat-Free Mayonnaise Dressing 
2 Tablespoons Mt Olive - Sugar Free Sweet Pickle Relish 
1/8 teaspoon Celery seed 
1/4 teaspoon Pepper 
1/2 teaspoon Salt 
4 Hard-boiled Eggs, Chopped 
2 Celery stalks, Chopped 
3 Green Onions, Chopped 

Cook the cauliflower until soft, not mushy. 
Drain well, cool then cut into bite-size pieces. 
Mix the Mustard, mayonnaise, relish, celery seed, pepper and salt together. 
Combine the mustard mixture and remaining ingredients with the cauliflower folding gently. 
Chill for at least 2 hours. 

Serves 8 

1/8th of recipe: 
Calories 68 Fat 3 Carbs 5 Protein 5

Denver Chocolate Pudding Cake

Looking for more "lost" recipes, I hauled out my old 3X5 index card box and found this nice hot chocolate dessert that was a real hit when the kids were young. The original instructions were for baking it in a regular oven, but due to everyone's love of the MIAM (Muffin In A Minute), I gave it a whirl in the microwave, cutting the cooking time from approximately 40 minutes to 6 

 
Denver Chocolate Pudding Cake 

3/4 cup Splenda Granular 
1/2 cup coconut flour 
1/2 cup almond flour 
2 teaspoons baking powder 
1/8 teaspoon salt 
2 tablespoons butter 
7 tablespoons cocoa 
1/2 cup milk (Silk/Almond Breeze) 
1/2 teaspoon vanilla extract 

1/2 cup Splenda Granular 
1/2 cup Brown Sugar flavored SF syrup (I used Torani Almond Roca) 
1 cup cold coffee (or water) 

Preheat oven to 350°F. 

Coat a baking dish (about 9x9) well with butter. 
Sift together the first 5 ingredients. 
Melt the butter and 3 tablespoons cocoa in a double boiler, then add the flour mixture. 
Stir in milk and vanilla. 
Pour mixture in the prepared baking dish. 
Over the top drizzle/scatter (without combining) the brown sugar flavored syrup, 1/2 cup Splenda, and 4 Tbsp cocoa. 
Gently pour the coffee(water) on top, again without mixing. 

Bake 40-45 minutes (or 6 minutes in a microwave). 

The most difficult part of this recipe is to let it stand at room temp for at least an hour before serving!


Cook's Notes: Also makes delectable single servings by baking in ovenproof ramekins or coffee cups (adjust baking time downward for smaller containers). Drizzle with sugar free chocolate sauce and/or add a dollop of SF whipped cream.

Lime Angel Meringue Pie

I decided to pull out my recipe files and search through them. I'm looking for old favorites that I haven't cooked in a long time. Old recipes that I used to cook frequently, or at least occasionally, but for one reason or another I haven't cooked for many years. I think of them as "Lost Recipes." 

I rifled through the extensive collection of recipes my mother left me with the mission in mind to see if I could come up with an old favorite that hasn't seen the light of day for many years. .

Sure enough, it didn't take me very long to come up with a dish that I don't believe she ever cooked for me, and I'm looking forward to having my WLS version of it with tonight's dinner. The recipe is on a yellowed piece of newsprint cut from an unknown newspaper, probably sometime in the 1940s. It is actually a recipe bequeathed by her mother and its rediscovery brought back many fond memories of my mother and grandmother.


Lime Angel Meringue Pie

Nutritional Values per serving (8):
Calories 78
Total Fat 7.2g
Saturated Fat 4.0g
Cholesterol 90mg
Sodium 64mg
Total Carbohydrates 1.3g
Protein 2.4g


3 eggs, separated
1/4 teaspoon cream of tartar
1/8 teaspoon salt
1/2 cup Splenda
1/2 cup Truvia
1/4 cup fresh lime juice
1 1/2 teaspoons grated lime rind
1 cup heavy cream, whipped

Mix 1/4 cup Splenda into 1/2 cup Truvia
Beat egg whites until foamy. Add cream of tartar and salt; beat until stiff but not dry. Add the 3/4 cup of the Truvia/Splenda blend gradually beating until very stiff.

Spread meringue on bottom and sides of greased 9-inch pie plate with back of spoon, building up edge to form a rim.
Bake in 225°F oven until firm and wooden pick inserted in center comes out clean, 1 to 1-1/2 hours. Turn off oven. LET DRY in oven, with door closed, until cool and crisp, at least 1 hour. Store, in pie plate, in tightly sealed container at room temperature.

For the filling, beat the egg yolks; add remaining 1/4 cup Splenda and lime juice. Cook over boiling water, stirring constantly until thickened. Add grated lime rind.

Remove from heat; chill. Fold into whipped cream. Place meringue on serving plate.

Fill meringue shell with lime filling. Chill 6 to 12 hours in the refrigerator.

Garnish with lime slices, raspberries, mint leaves or cherries if desired. Yield:

8 servings

Cook's Notes: You can fill these meringue pie shells with just about anything. Any creamy cooked custard will work (Pastry Cream), as will SF ice cream or whipped cream mixed with fresh fruit - even instant sugar free pudding!

Crispy Oven "Fried" Chicken

This was posted by Cntry_Rose on [BeforeAndAfterHelp.com]. It sounded too tasty to let slip through the cracks, so I'm posting it her until I get a chance to try it myself.

I don't cook often with recipes... I just get an idea and run with it. Today I wanted mustard. Who knows why... I just wanted mustard! So, I thought about chicken and how I could do mustard with it. Then I thought it would need a "crunch" not just pasty mustard over the chicken.

So, here's what I did.

2 ea of the 1/2 chicken breasts you buy in a packet... cut them into 4 pieces.
1/2 of an onion (I use Vadalia onions), cut into 4 "whole" slices about 1/3" thick
Mustard - not powdered... use the stuff you'd put on a hotdog
Salt and Pepper
EVOO
Fresh Gourmet Crispy Red Peppers and Crispy Onions crushed - CARBS = 4 carbs per Tablespoon (I ended up with about 3/4 cup crushed which I'm going to guesstimate would have been just about 4 tablespoons per chicken piece)

Put a bit of EVOO into the bottom of an 8x8 baking dish
Place the 4 onion slices side by side... mine covered the bottom of the dish
Take the four pieces of chicken and salt/pepper the bottom of them, place a piece of chicken on a piece of onion
Put a bit more salt/pepper on the tops if you'd like (I did, we like pepper)
Squeeze mustard (a tablespoon or 2?) over the chicken... just to coat the top (I used my fingers to mush it around a bit to ensure the entire top of the breast was coated.
Use the crushed crispy red peppers and crispy onions (to coat the top of each chicken piece

Bake this covered for 20 minutes in a 375° oven, then uncover and continue baking for another 10 minutes or until bubbly, the chicken is done and coating is beginning to brown.

I served the chicken with mashed cauliflower, which in my humble opinion is MUCH better than mashed potato ever thought of being. Tonight's dinner was sublime if I may say so myself! And, I have lunch already for tomorrow... the 2 left over pieces of chicken will be the topping on a salad of spinach greens! 

Pickled Shrimp w/ Lemon Chive Aioli

Beautiful large North Carolina shrimp continue to grace the counter at my favorite fish monger, so I decided to make this twist on the classic shrimp cocktail for our annual "S'long to the Tourists" Labor Day party. Make extra dipping sauce as you will want to spread it on everything you eat! 

 
Pickled Shrimp w/ Lemon Chive Aioli

1/2 cup fresh lemon juice 
1/2 cup extra-virgin olive oil 
1/2 cup cider vinegar 
2 tablespoons Old Bay seafood seasoning 
2 tablespoons chopped fresh dill 
2 tablespoons chopped fresh parsley 
1 tablespoon whole grain mustard 
1 large Fresno chile, thinly sliced (or a healthy pinch of crushed red pepper - to taste) 
4 cloves garlic, grated or pressed 
1-2 lemons, thinly sliced 
1 medium onion (red or white), thinly sliced 
1 tablespoon kosher salt 
3 pounds medium shrimp, tail on, shells removed, deveined 

Combine the lemon juice, olive oil, vinegar, seafood seasoning, dill, parsley, mustard, chile, garlic, lemon slices and onion in a large bowl, toss together and set aside. 
In a large pot of boiling water, add the kosher salt. 
Add the shrimp and cook just until they begin to turn pink and float to the top, about 2 minutes. DO NOT OVERCOOK as the pickling liquid will continue the cooking process. 
Drain and immediately add them to the pickling liquid. 

Let stand for 15 to 30 minutes at room temperature before serving to allow the flavors to mingle, but I prefer to refrigerate them, covered, at least overnight or until you are ready to serve them. If you do, don't be surprised to see your guests chowing down on the pickled lemon and onion slices along with the shrimp! 

Serve with Lemon Chive Aioli for dipping. 


Lemon Chive Aioli 

1/3 cup good mayonnaise* 
1/3 cup Greek yogurt 
3 tablespoons lemon juice 
1 tablespoon minced fresh chives 
1/2 teaspoon lemon zest 
1 clove garlic, grated 

Combine the mayonnaise, yogurt, lemon juice, chives, lemon zest and garlic in a small mixing bowl and whisk until fully combined. 
Serve alongside the pickled shrimp 


Cook's Notes: Pickled and lightly preserved seafood is relatively simple, but seafood is a low acid food, so actual canning is much trickier. You can pickle seafood and keep it in the refrigerator for a long time - and, as my dear Granny used to say, "the longer it sits, the better it gits." 


*Cheap mayonnaise is loaded with sugar, while good quality mayonnaise has none.

Whipped Cauliflower “Potatoes”

Serve these "whipped potatoes" instead of your regular potatoes tonight for supper. I bet no one in the family notices and if they do it will be because they are so darned yummy. They feel so naughty but they’re not. They are a must try this week! They feel like “whipped potatoes.”  Aside from all the wonderful health benefits of cauliflower this recipe is delicious! You will be addicted! 

 
Whipped Cauliflower “Potatoes” 

Nutritional Data per serving : (serves 4) 
Calories 86 
Total Fat 6.9g 
Saturated Fat 1.0g 
Cholesterol 0mg 
Sodium 21mg 
Total Carbohydrates 5.7g 
Dietary Fiber 2.0g 
Sugars 2.3g 
Protein 1.7g 


1 large head cauliflower 
3 garlic cloves 
1/4 cup fresh herbs (chives work particularly well) 
Sea Salt 
Fresh Ground Pepper 
1/2 Cup Onion 
2 Tbsp Olive Oil 

Chop cauliflower into smaller chunks – about bite-size pieces works well. 
Peel garlic cloves and cut in half, lengthwise. 
Chop onion into slices. 
Steam cauliflower, garlic and onion for 15 minutes, or until cauliflower and garlic are tender enough for a fork to easily pass through. 
Combine steamed cauliflower, garlic, onion, olive oil, fresh herbs, pepper, and sea salt in a food processor and blend until everything comes together into a mashed potato-like consistency. I like mine whipped. 

Cook's Notes: if you love a sour cream and chives on your whipped potatoes; top your whipped cauliflower with a dollop of fat free Greek yogurt and some fresh chopped chives! 
Mix in some Parmesan Cheese or Cream Cheese for exciting tastes. 
Mashed potatoes were always my "refrigerator magnet" to clean out the leftovers as mix-ins.  These work equally well and offer delicious variety.

Twice Baked Cauliflower 

Last night I made them like twice baked potatoes. 
Mashed the steamed caulflower with cream cheese, added bacon and cheese. 
Scooped into a small casserole and baked at 350F until the cheese was bubbly and brown.

Sugar Free BBQ Sauce

One of the things I gave up when I had RNY was BBQ Sauce.  A trip down the aisle at the grocery reading labels shows that most have 16-30 grams of sugar per quarter cup, but I've seen them as high as 44 grams! I finally figured out that I don't have to give it up - I just have to make my own. This recipe is possible using an RNY "no-no" - diet cola sweetened with Splenda (aspartame loses its sweetness when heated). 

I'm not suggesting you pick up a case of diet cola, just get ONE can or bottle from the local convenience store.  The cooking kills the bubbles and just leaves a rich taste in the sauce. 

Slather it on chicken, add it to your baked beans, use it as a dipping sauce, etc... 

 
Sugar Free BBQ Sauce 

Nutritional Data per 1/4 cup serving: 
Calories 43 
Total Fat 1.9g 
Saturated Fat 0.6g 
Trans Fat 0.0g 
Cholesterol 4mg 
Sodium 179mg 
Total Carbohydrates 4.6g 
Dietary Fiber 1.0g 
Sugars 2.7g 
Protein 2.5g 


2 strips bacon, chopped fine (or see Cook's Notes) 
1 small onion, minced 
1 clove garlic, minced or 1/4 teaspoon garlic powder 
1 small can (6 oz) tomato paste 
1 can (12 oz) diet (Splenda-sweetened) cola 
1/4 cup low carb (sugar-free) catsup, (or see Cook's Notes) 
3 Tbs  yellow mustard 
1 Tbs Worcestershire sauce 
1 pinch ground cloves 
Hot sauce to taste 


Fry the bacon in a saucepan - a 2 qt pan works well. 
Add the onion and cook over medium until soft - 3-5 minutes. 
Add garlic at this point if you're using fresh and stir it for half a minute or so. 
Add the rest of the ingredients, plus about half a cup of water. 
Stir well. 
Simmer for 20-30 minutes. 
It will cook down a bit and flavors will combine. 
Adjust the seasonings so you have the balance you want - you can add vinegar, artificial sweetener, or hot sauce. (If it's too hot, adding more sweetener or a little white vinegar will tone it down.) 

Makes about 10 servings 

Cook's Notes: 
If you prefer to leave the bacon out, add 1-3 teaspoons of liquid smoke, to taste, near the end of the cooking. Alternatively, add some smoky flavor using 1 teaspoon of smoked paprika, or chipotle powder to taste. 
If you can't find low carb catsup, leave it out, but add about a tablespoon of vinegar and some sweetener, to taste. 
You can get different flavors using different sodas - Root Beer makes a great sauce, and all us Southerners know about Cheerwine!

Parmesan Cheddar Rounds

These are not unlike the Cheese Straws my grandmother used to make. The sharpness of the cheese accentuated by just a hint of cayenne to perk up your taste buds. 

Parmesan Cheddar Rounds 

1/2 cup grated Parmesan cheese (fresh if you can get it, but the stuff in the green can works too.) 
1/2 cup grated/shredded Cheddar cheese (or more Parmesan, colby, jack, gruyere, bleu or a combination) 
1/2 cup Almond Flour* 
1/2 Cup Coconut Flour* 
2 eggs 
1 teaspoon baking powder 
2 Tablespoons cold butter 
1/4 teaspoon cayenne pepper (to taste) 
1 teaspoon garlic powder (to taste) 

Process all ingredients together in a food processor until the dough forms into a ball. (if it won't form up add cold water 1 teaspoon at a time and process again) 
Form into a log and wrap dough in plastic wrap 
Refrigerate for at least 30 minutes until log gets firm. 
Slice into 1/4" medallions 
Bake on Silpat or parchment lined sheet pan in preheated 350F oven for 10-12 minutes until golden brown. (May require turning half way - check bottoms of rounds) 

Store in an air tight container. Stored rounds can be "refreshed" in a 300F oven for 5-6 minutes. 

Cook's Note: This makes a bunch. You may want to divide it into quarters when chilling and only fix one part at a time. Unused dough can be kept refrigerated for up to a week - frozen for 3-4 months. This recipe halves easily 

Options: Add in your favorite veggies/herbs and make into larger disks. Then serve topped with tuna or chicken salad - or spread with a little herbed yogurt/mayo mixture and top with sliced cheese/ham/turkey. 

* Almond flour alone was a little grainy, while coconut flour alone was a little dry. A mixture worked very well.

Quinoa Salad w/ Currants, Zucchini, Feta & Dill

My neighbor and I worked out a deal, that I would take some of his zucchini, provided he would take some of my tomatoes. So I thought it was time I made this lovely salad and have him and his wife over for lunch! 

This was an easy and tasty way to prepare quinoa. I used the gorgeous red quinoa for an interesting color contrast, but regular quinoa is just fine. 

 
Quinoa Salad w/ Currants, Zucchini, Feta & Dill 

Nutritional Data per serving (6): 
Calories 183 
Total Fat 8.3g1 
Saturated Fat 1.9g 
Cholesterol 6mg 
Sodium 372mg 
Total Carbohydrates 21.9g 
Dietary Fiber 3.6g 
Sugars 1.5g 
Protein 6.6g 


1 tablespoon extra-virgin olive oil 
1 bunch green onions, chopped 
3/4 teaspoons fine-grain sea salt 
1 cup quinoa, well rinsed and drained 
2 cups water 
1/4 cup dried currants 
1 lemon, juice and zest 
2 small zucchini, grated on a box grater 
4 tablespoons toasted sesame seeds (optional) 
2 tablespoons chopped fresh dill 

feta cheese, crumbled for the top 

Rinse the quinoa until the water runs clear and add it to the 2 cups of water in a heavy saucepan. Add the olive oil and a tsp of salt. Bring to a boil. Cover the pot and simmer for about 15 minutes until the little germ kernels show (the curly q's). Drain, if there is any water left, and add to a large bowl. 

Add the rest of the ingredients to the quinoa and taste for seasonings. Adjust to taste. Toss well to combine. 

Cook's Notes: The lemon zest and lemon juice is the dressing, no more oil is needed. I added a bit of crumbled feta to the top and served this warm.

Lemon Chicken Florentine

An absolutely scrumptious mid-week chicken dish that can double as the headliner for weekend entertaining. 

 
Lemon Chicken Florentine 

Nutritional Data per serving (4): 
Calories 386 
Total Fat 20.1g 
Saturated Fat 9.6g 
Cholesterol 131mg 
Sodium 391mg 
Total Carbohydrates 5.4g 
Dietary Fiber 1.6g 
Sugars 1.0g 
Protein 42.5 


1 lb chicken breasts and/or thighs, boned & skinned 
2 Tbsp butter 
1 (10 oz.) box chopped spinach, thawed and drained 
Parmesan cheese, grated 
4 slices Mozzarella cheese 
1/4 cup chicken broth 
1/4 cup white wine (optional) 
1/4 cup lemon juice 

Saute chicken in butter for 4 minutes each side (lightly browning). 
Remove chicken to a large 3 quart flat casserole dish and top each with cooked spinach. 
Sprinkle each with Parmesan cheese and top with a slice of Mozzarella cheese. 
Add chicken broth to the same pan used to saute chicken (to deglaze). 
Add the wine and lemon juice, stir. 
Pour sauce over chicken. 
Bake at 325F for 30 minutes. 
Cheese should be melted and breasts heated thoroughly. 

Cook's Notes: If you decide to forego the wine, replace the 1/4 cup liquid with equal amounts of lemon juice and chicken stock

Not-Your-Everyday Chicken Salad

Which came first, the chicken or the egg? In terms of the big picture, I can't prove the case either way. In terms of culinary matters, the egg - frequently a breakfast dish - usually comes before the chicken, more commonly eaten at lunch or dinner. But it's chicken we're celebrating today, not eggs. 

This is a very special chicken salad. It involves more fussing and handling that your ordinary chicken salad, but you can taste the difference when you sit down to eat it with whatever guest is lucky enough to be your invitee. 

 
Not-Your-Everyday Chicken Salad 


Nutritional Data per serving (4): 
Calories 273 
Total Fat 14.1g 
Saturated Fat 5.1g 
Trans Fat 0.0g 
Cholesterol 75mg 
Sodium 235mg 
Total Carbohydrates 13.5g 
Dietary Fiber 2.3g 
Sugars 7.1g 
Protein 23.8g 

2 cups cooked chicken, cut bite-sized 
2 Tbs butter 
1 small onion, chopped 
1 slice deli ham, cut in cubes of approx 1/2 inch 
4 pitted dates, chopped 
1 Tbs grated fresh ginger 
1/2 rib celery, thinly sliced 
1/3 cup diced sweet red pepper 
2 Tbs snipped fresh dill 
1/4 cup slivered almonds 
2 Tbs mayonnaise, or to taste 
3 Tbs Greek yogurt, or to taste 
Salt and pepper to taste 

In a small skillet, melt the butter over medium heat and saute the onion till it's medium-brown. 
Mix the onion and all the other ingredients together in a large bowl. It will appear to be too "gloppy" with mayo, but once it has sat in the fridge awhile, it won't be. 
Cover and refrigerate for at least an hour. 
Taste, and adjust amount of mayo, salt, and pepper if needed. 

Serves 4 

Cook's Notes: Any left-over chicken works well or you can make a lovely poaching liquid with some water, bay, onion and celery for a quick cook. 
The dates are a little high in sugars so you can replace them with currants, raisins or just a light sprinkling of Splenda. 
I ate mine wrapped in a cottage cheese oatmeal crepe with a little Bib lettuce.

Awesome Popper Cookies

These were originally going to be Jalapeno Poppers Cookies but after the first batch my imagination went wild and I thought of all kinds of things that would be AWESOME added instead of chopped jalapenos - which are pretty awesome in and of themselves!

This makes a tender, pillowy, savory cookie that makes a powerful flavor delivery mechanism for whatever add-ins you choose to combine in the mix.  AWESOME is the acceptable term for their description.

(Two batches down and I haven't gotten a picture yet!!! - They're THAT GOOD!!!)

Base Ingredients

One 8-ounce package cream cheese, softened
1 cup Parmesan, grated (yes, even the stuff in the green can will work)
1 cup shredded 4 cheese blend (or your choice of shredded cheeses)

1 large egg, beaten

Add Ins:  Use any (or any combination) of these add-ins to make your AWESOME Poppers Cookies

4 tablespoons seeded and chopped jalapeno peppers 
1 tablespoon Dry Hidden Valley Ranch mix
4 tablespoonsf crisp fried bacon or pancetta, chopped
4 tablespoons finely diced ham or prosciutto
4 tablespoons minced Italian or breakfast sausage
2 tablespoons chopped fresh chives
4 tablespoons chopped smoked salmon
4 tablespoons chopped salad olives

Coverings: Use any (or any combination) of these options to cover the outside your AWESOME Poppers Cookies

almond meal
sesame seeds (black and/or white)
poppy seeds
chia seeds
hemp seeds

Instructions:

Preheat the oven to 350 degrees F.
Mix the softened cream cheese, Parmesan, shredded cheese and egg to form the base. 
Incorporate your add-in(s) into the base.
Shape into balls using about 1 to 1 1/2 teaspoons of base for each. Make them about the size of the last joint of your thumb.
Roll the balls in one or more of your Coverings. 
Place on a foil, parchment or silpat lined baking sheet and flatten slightly.
Bake in the center of your oven for 10 to 15 minutes, until golden brown. 

Serve at room temperature

Cooks Notes: If you don't want to wait for your cream cheese to soften, pop it (unwrapped) into the microwave for 30 seconds.
The amounts stated for the add-ins are suggestions.  Adjust to your own taste.
Use a combination of peppers depending on your personal heat tolerance (serranos or even habaneros - if you dare) - or none at all! 
Split the base among several different add-ins for a tasting party!

Pan Seared Five Spice Tilapia with Hot Orange Ginger Sauce

While stocking up for Hurricane Season at the local market I walked past a freezer marked "Tilapia Filets $2.99/Lb." My freezer is now full of tilapia, so I'm hoping we don't have any lasting power outages while the summer hurricanes blow through. 

This spice rub is a perfect match for tilapia, since it is a mild-flavored fish. The spice rub makes the fish very flavorful and the spicy orange ginger sauce gives the fish a top notch flavor that you would usually get at a high class restaurant - and it's dead simple!





Pan Seared Five Spice Tilapia with Hot Orange Ginger Sauce

Tilapia Spice Rub:

1/2 teaspoon Chinese five spice powder (See Cook's Notes)
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
3 tablespoons vegetable oil, divided
1 lb tilapia filets (4-6)
2 tablespoons minced scallions
1/3 cup hot orange ginger sauce (below)


Mix five-spice powder, salt and cayenne pepper with 2 T oil in small bowl.
Pat fillets dry; brush both sides with spice mixture.
Heat 2 Tbsp oil in large nonstick skillet over high eat until skillet is lightly smoking.
Add fish; saute 3 minutes on each side.
Sprinkle with scallions.
Serve with Hot Orange-Ginger Sauce

Hot Orange-Ginger Sauce:

1/4 cup sugar free orange marmalade
1/4 cup fresh orange juice (or Sunrise Classic Orange Crystal Light)
2 tablespoons rice wine vinegar
1 tablespoon minced fresh ginger
1/2 teaspoon red pepper flakes (to taste)
1 teaspoon minced garlic
1 tablespoon vegetable oil
salt to taste

Whisk marmalade, orange juice, vinegar, gingerroot, and pepper flakes together in small bowl.
Saute garlic in saucepan with oil over med-hi heat for 30 seconds.
Add marmalade mixture and simmer, stirring continuously, until sauce thickens, about 5 minutes.
Season with salt.

Cook's Note's: There are several good brands of Chinese 5 Spice Powder available in the spice aisles of most supermarkets, but if you are really a "from scratch" enthusiast, here is my recipe:

2 tablespoons ground star anise
2 teaspoons ground cinnamon
2 teaspoons ground fennel
1/2 teaspoon ground cloves
1/2 teaspoon ground szechwan pepper

In a small bowl mix ground star anise, ground cinnamon, ground fennel, ground cloves, and ground szechwan pepper together, until it is all blended well. (if szechwan pepper is no available, you may substitute regular ground black pepper.
Makes 1/4 cup of powder - will keep for several months in an airtight container.

Mock Coconut Pie

Not too many people would know this pie is not made with coconut, but actually uses spaghetti squash. My wife remembered it from "Weight Watchers" over 30 years ago, so after digging through her old recipes I adapted it for we WLS patients.

Mock Coconut Pie

Nutritional Data per serving (with Almond flour crust)
Calories 352
Total Fat 31.5g
Saturated Fat 9.3g
Trans Fat 0.0g
Cholesterol 124mg
Sodium 305mg
Total Carbohydrates 10.7g
Dietary Fiber 4.4g
Sugars 1.7g
Protein 10.7g


1 cup Splenda granular (or to taste)
3 eggs
1/4 cup butter, melted
1 tablespoon fresh lemon juice
1 teaspoon vanilla extract
1 teaspoon coconut extract (optional)
3 cups cooked, shredded spaghetti squash, chopped
1 (9 inch) Almond Flour pie shell, baked  (see notes)
1 pinch ground nutmeg (optional)
1 pinch ground cinnamon (optional)

1 1/2 cups whipped cream for garnish (optional)


Preheat oven to 350F.
Beat the Splenda and eggs together in a mixing bowl until light and frothy.
Beat in the butter, lemon juice, and extracts until well blended.
Stir in the spaghetti squash.
Pour the mixture into the prebaked pie shell.
If desired, dust the top with nutmeg and cinnamon.
Bake the pie in preheated oven until a knife inserted in the center comes out clean, 40 to 45 minutes.
Cool on a rack before serving.
Garnish with whipped cream, if desired. 

I recommend and all-nut flour crust.  This is my favorite:

Almond Flour Pie Crust

3 cups almond flour 

2 tablespoons Splenda (optional for sweet crusts)
1/2 teaspoon salt
1/4 teaspoon baking soda
4 tablespoons cold unsalted butter
one large, beaten egg

Combine almond flour, Splenda (optional), salt and baking soda in a medium bowl.
Cut the butter into eight chunks and toss them into the mixture.
Use your fingers to rub the butter into the flour. Do this until the mixture resembles coarse sand and no butter chunk is larger than a pea.
Add the egg all at once and mix it in with your hands until the mixture is moist.
Let the dough chill in the refrigerator for 15-30 minutes.

Pat the dough into a pie plate until it evenly coats the bottom and sides, and smooth the rim of the crust with your fingers.
Chill the crust for another 10 minutes.

If the recipe calls for a prebaked crust:
Preheat the oven to 350 degrees.
Bake on 350 for 15 to 20 minutes.
The crust is done when it is golden brown, slightly puffy, and fragrant.
Set aside on a wire rack until the crust is cool


Cook's Note: Almond meal is not almond flour--it is coarser and mixed with almond skins--but it's cheaper and works quite well in this recipe.

Tomato Bouillon

When most of us be "bouillon" we think of those salty little cubes our mothers added to soup - and it's usually chicken or beef, but Tomato? I recently noticed boxes and jars of Tomato Bouillon mix appearing on the grocery shelves. But rather than all that salt and artificial flavor, I figured why not enjoy nature's bounty?!? Real bouillon is easy to make. Any flavor bouillon is a tasty and light treat and tomato is perfect on these hot summer days. 

Tomato Bouillon

Nutritional Data per serving: (makes 8)
Calories 21
Total Fat 0.1g
Cholesterol 0mg
Sodium 329mg
Total Carbohydrates 5.2g
Dietary Fiber 0.5g
Sugars 4.4g
Protein 0.9g


4 cups tomato juice
1 small bay leaf
1 stalk celery with leaves, chopped
2 Tbs fresh or 2 tsp dried basil
2 Tbs fresh or 2 tsp dried chives
1 tsp fennel seeds
Salt and freshly ground pepper to taste

Combine all ingredients except the garnishes in a saucepan and bring to a boil over moderate heat. Simmer for 5 minutes, stirring occasionally. Strain and serve hot or cold.

Serves 6 to 8

Cook's Notes: Garnish with Greek yogurt, sour cream, chopped fresh chives, parsley, or basil.
Served cold, it becomes the perfect delivery method for some unflavored protein!

Broiled Tomatoes with Smoked Mozzarella

The tomato harvest continues to overwhelm me, so I'm subjecting you to the torture of having to look at plump, ripe luscious tomatoes everyday too. 

1 lg ripe tomato (or enough for 8 1/2 inch slices)
Salt and freshly ground black pepper to taste
1 tsp balsamic vinegar
8 - 1/4 inch thick slices of smoked Mozzarella; (regular mozzarella may be used)

Cut the tomatoes into 1/2 inch slices.
Season with salt and pepper.
Place on a baking sheet.
Add a few drops of balsamic vinegar to each slice.
Top with a slice of mozzarella.
Place under the broiler and cook until the cheese is melted.
Alternately, bake in a preheated 350F oven for 5 to 8 minutes, until the cheese is melted.

Serves 4 to 6

Strawberry Lassi

 My neighbors, transplanted from India, invited us over for a July 4th cookout last night.  It's hot and muggy this time of year in the SE US, but the people of India know a thing or two about beating the tropical heat, and the yogurt-based drinks known as "lassi" are one of their favorite weapons.

This is my take on the brilliant concoction they served.


Strawberry Lassi

1 lb fresh strawberries, hulled and halved
1/2 cup Splenda, or to taste
1/2 tsp ground cardamom
3 cups plain yogurt (regular, not Greek)
1 cup ice cubes

Puree the strawberries, sugar, and cardamom in an electric blender.
Add the yogurt and ice cubes and process until smooth.

Serves 4.

Cook's Notes: My understanding is that this is traditionally made with mango and I'm betting that it would be amazing with fresh peaches as well!