Recipes For Low Fat And High Flavor

The world of work may insist on Continuous Improvement in systems, profits, and workers, but we all can improve our lives a little at a time with healthier eating habits.

It certainly helps if that healthier food is good tasting and fills you up as well!

The following are recipes I have gathered a few at a time and incorporated into my meals alone and with friends. I find that it is true what the popular press tells us - if we become disorganized and rushed, then we fall victim to less healthy food choices.

One other (unwise) alternative is to simply not eat at all if you're busy and, unless you're on an organized fast, this skipping meals too often does not provide good results. Skipping a meal once in a while can even be healthy, but not continually until your bones weaken and your hair falls out.

What constant meal avoidance because we're busy and it may take too long to fix healthy meals (in our own minds) can produce is often a leeching of calcium from teeth and bones into the blood stream, to be expelled in urine.

Another result can be a short-term type of low blood sugar - I've seen some people so hungry at the grocery store because they skipped too many meals that they passed out in an aisle!

In one of our grocery stores here, a couple of clerks keep a look out for people who look like they may pass out and go to these folks and inquire about diabetes and skipping. They often give the person a piece of fruit to eat and management encourages this -- It's a friendly store.

So, food intake is important and healthy intake takes some thought these days.

These recipes can be made vegetarian or completely non-fat and non-salt.

Serves 8

INGREDIENTS

• Olive oil
• ½ Medium onion, chopped
• ¾ Cup chopped scallions or green onions
• 4 Cloves of garlic, peeled and chopped
• 1/3 Cup chopped fresh cilantro leaves or Italian parsley, chopped
• 2 teaspoons cumin
• 2 teaspoon hot chilies paste.
• 1 Tbsp mustard
• 2 Whole eggs beaten (substitute 1 egg and two whites, or just 4 whites, if you like)
• 2 Six-ounce cans of tuna in spring water, well drained. You could substitute fresh tuna, cooking it yourself as you like it.
• 2 Tbsp lemon or lime juice (I like lime best)
• 4 Tbsp unbleached flour
• Salt and pepper to taste

INSTRUCTIONS

• Saute onions and garlic in a skillet over medium high heat with a little olive oil - about 2 Tbsp - until onions are translucent and turn the burner off.
• In a large bowl, put the beaten eggs, tuna, lemon/lime juice, chilies paste, mustard, greens, and cumin. Stir mixture carefully until well combined.
• Add onions and garlic to the bowl and stir well.
• Add flour just 1 Tbsp at a time, carefully blending or whisking well each time to ensure smoothness. If too dry, add a bit of spring water.
• Pour 1/4 cup of the tuna mix into the center of skillet ( or a total of 2-3 possible at once).
• Flatten patties somewhat with a spatula and cook to desired done-ness.
• You can enjoy these hot or cold.

Serves 4-6

INGREDIENTS

• 1 1/4 cups of water (I use spring water)
• 1 Tablespoon olive oil
• 2 Cups broccoli florets
• 1 Box of Near East brand Roasted Garlic & Olive Oil Couscous mix or a similar flavor. Low-salt style is available.
• 1 1/2 Cups chopped cooked chicken (white meat contains less fat). You can substitute eggplant or zucchini/yellow squash for the meat. I like the vegetables grilled in oilive oil first, and diced to a large dice.
• 3 Tablespoons lemon juice
• 1/4 teaspoon grated lemon zest

INSTRUCTIONS

• In a large skillet, pour the water, oil, broccoli, and contents of the spice packet of couscous mix and bring it all to the boil.
• Stir in the couscous, chicken (or vegetables as substitute), lemon juice, and lemon peel.
• Remove from the heat and cover. Let stand for 5 minutes to sock up moisture and flavor. Fluff with a fork when done.
• Enjoy warm or chill and serve cold. I like it either way.

Serves 4

INGREDIENTS

• 8 large whole eggs, or 4 whole eggs and 8 whites.
• 1/2 Cup fat free, skim, or 2% milk
• 1/2 Cup fine-chopped fresh herbs such as basil, parsley, and cilantro. Arugula can also be used, about ½ cup, or ¼ cup and just half of the amount of herbs.
• 1/4 Cup grated Parmesan or Romano Cheese

INSTRUCTIONS

• Preheat oven to 375 degrees F.
• Spray a large ovenproof frying pan, like an iron skillet or short Dutch oven with cooking spray.
• Place the pan on the stove over medium-high heat empty, until a bit of water splashed in with your fingers bubbles up and quickly rolls away.
• Meanwhile, blend the eggs, milk, herbs and cheese in a blender or use a whisk to blend .
• Pour the egg mixture into the hot pan.
• Place the pan in the oven for about 20 minutes, until the eggs set. Don't over bake.
• Slice into quarters and serve.

Serves 6

INGREDIENTS

• 4 Cups Spring Water
• ½ teaspoon Lite Salt
• 1 Cup Long-grain Brown Rice
• ¼ Cup Coconut
• 2 Teaspoons Olive Oil
• 1 Cup pineapple chunks
• ½ Cup sliced green onions
• 1 Teaspoon Lime Zest
• 2 Tablespoons Lime Juice

INSTRUCTIONS

• In a large pan, boil water and add lite salt and rice.
• Return to the boil, then reduce heat to a low boil and cook for 25 - 30 minutes.
• Drain and set aside.
• Toast coconut in a dry nonstick skillet over medium-high heat. Do not burn - keep stirring and tossing. Remove form heat and set aside.
• In the same skillet, warm olive oil first and then add pineapple. Toss and cook for 4 minutes.
• Add green onions and limes and stir well.
• Bring to the boil, add rice mixture and toss to combine ingredients and heat rice through.
• Serve garnished with toasted coconut and a lime wedge, if you like.

Serves 6

DRESSING

• 2 Tablespoons grated ginger
• 3 cloves garlic, peeled and split
• 3 Tablespoons wine vinegar
• 2 Tablespoons Honey
• 1 Tablespoon sesame oil
• 4 Tablespoons peanut or light olive oil
• 2 Tablespoons low sodium soy sauce
• Ground black pepper or to taste

VEGETABLES

• 1 Zucchini or yellow squash or combination, cut to julienne strips
• 2 Cups shredded carrot
• 1/2 Cabbage head, cored and shredded - You can use Savoy, Red, or Chinese cabbage.
• 2 Green onions or scallions, sliced thin, using about 1/2 of the green stems as well
• Add some peeled, seedless cucumber chunks, if desired.

INSTRUCTIONS

• In a mixing bowl, whisk dressing ingredients until completely belnded.
• Add vegetables and toss.
• Season pepper and salt to taste. Serve, or chill and then serve.