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RECIPES FOR WEBSITE REGISTRATION
Soup/Salad:
Bean Salad
Tuscan Bean Soup
Entree:
Salmon Muffins
Shipwreck Casserole
Dessert:
Cinnamon Raisin Applesauce
Cranberry Orange Muffins
Snacks/Spreads:
Bean & Shrimp Spread (Jean’s version of Hummus)
Shrimp Cocktail
Sauces/Condiments:
Balsamic Dressing
Berry Topping
Drinks:
Eggnog
BEAN SALAD
1 cup dry red kidney beans – reconstituted
1 ½ cups cut wax beans (yellow) – cooked and cooled
1 cup dry lima beans – reconstituted
1 ½ cups cut green beans – cooked and cooled
1 cup dry chick peas – reconstituted
1 cup onion – diced
2 cups celery – diced
Dressing/Marinate:
1 cup Splenda granular
½ tsp dry mustard
1 cup vinegar
1 tbsp olive oil
1 cup water
Combine in a bowl all beans, onion and celery – mix well.
Combine in a separate bowl all dressing/marinate ingredients, pour over bean mixture and mix well.
Cover and refrigerate for at least 24 hours before serving, mixing occasionally.
TUSCAN BEAN SOUP
1 cup dry great northern beans – reconstituted
1 ½ cups water
2 cloves garlic – minced
¼ tsp rosemary
½ tsp red pepper flakes
2 tbsp olive oil
Pepper – to taste
Place beans, water, garlic, rosemary and red pepper flakes in a blender/food processor, blend until smooth. Pour into saucepan, add olive oil, and bring to a boil on medium heat. Reduce heat and simmer for 20 minutes stirring occasionally, season with pepper.
SALMON MUFFINS
2 cups canned (drained) or fresh cooked salmon – skin and bones removed
2 eggs
½ cup onion – finely chopped
2 tbsp lemon juice
½ cup skim milk
1 tsp dill weed
Spray mini muffin tins with a non-stick spray and preheat oven to 350F.
Mix all ingredients together, fill mini muffin tins, bake for 30 – 35 minutes.
*Tip – Fill unused muffin cups with water to prevent warping of pan.
SHIPWRECK CASSEROLE
1 cup onion – chopped
2 – 3 cups carrots – diced
1 ½ lbs extra-lean ground beef
½ cup uncooked brown long grain rice
1 cup celery – diced
Pepper
1 can reduced salt tomato soup
1 can water – boiling
Spray a large casserole dish with non-stick spray. Layer onions, carrots, ground beef, rice, and celery, lightly sprinkling each layer with pepper. Combine soup with boiling water; pour over all. Bake covered at 350F for 2 hours.
Makes about 12 (¾ cup to 1 cup) servings.
CINNAMON RAISIN APPLESAUCE
6 medium apples*
2/3 cup water
1 tbsp lemon juice
1/3 cup Splenda granular
½ tsp cinnamon
½ tbsp Splenda brown sugar
1 cup raisins** – soaked in hot water for an hour and drained
Peel, core and cut apples into thick slices or chunks. Place in a saucepan with the water, lemon juice, Splenda and cinnamon. Cook over medium-low heat stirring frequently until apples can be mashed with a fork. After partially mashing apples add raisins, cook until apples are tender. Further mash apples until desired texture is achieved. Stir the brown sugar into the hot mixture.
Serve hot or cooled.
Will keep in the refrigerator for several days or preserve by canning (pints and 1/2 pints are hot processed for 20 minutes).
Makes about 3 cups.
*Using a couple different types of apples adds a varied flavor.
**As a new post-op I eliminated the raisins.
Variation: add a cup of another fruit after the first mashing, such as strawberries, raspberries, blackberries, pear, peach, nectarine, kiwi, mango or papaya. Combinations work nicely also, for example strawberry-kiwi, use your imagination, the possibilities are endless.
CRANBERRY ORANGE MUFFINS
1 3/4 cups flour
1 cup Splenda granular
4 tsp baking powder
1 cup whole grain cereal flakes*
3/4 cup skim milk
1 egg
1 tsp orange peel – grated
1/3 cup unsweetened orange juice
2 tbsp olive oil
1 cup fresh or frozen cranberries** – chopped
Preheat oven to 375°F. Combine flour, Splenda and baking powder in bowl. Mix cereal and milk in separate bowl; let stand 3 min, add egg, orange peel and juice and olive oil; mix well. Add to flour mixture; stir just until moistened (batter will be lumpy.) Gently stir in cranberries.
Spoon batter evenly into paper-lined muffin tins or mini muffin tins.
*Optional topping: crush 1 cup whole grain cereal flakes, mix with 1 tbsp Splenda granular and 1 tsp olive oil. Top muffins with cereal mixture.
Bake until muffins are golden brown and toothpick inserted in centres comes out clean (about 25 minutes if using mini muffin tin about 15 – 20 minutes). Cool in pan for 5 minutes before removing. Serve warm or cooled.
*Variation – use whole grain cereal flakes with cranberries and/or almonds.
**Tip: Freeze bags of cranberries in the Fall when in season; no special preparation is need to freeze the berries or to use afterwards.
BEAN & SHRIMP SPREAD
(Jean’s version of Hummus)
1 cup dry chick peas – reconstituted
1 cup small shrimp
¼ cup lemon juice
2 cloves garlic – minced
Pepper – to taste
Mix all ingredients together in a blender/food processor and blend until smooth.
Serve chilled or at room temperature.
*Variation: to spice up the taste of the spread, use any one or a combination of the following:
Mustard
Chili powder
Cayenne pepper
Hot peppers
Salsa
Hot pepper sauce
Chipotle chili pepper
Ancho chili pepper
Cajun seasoning
Italian seasoning
Greek seasoning
SHRIMP COCKTAIL
Cocktail Sauce:
½ cup chili sauce
2 tbsp lemon juice
2 tbsp horseradish – minced
2 tsp Worcestershire sauce
¼ tsp hot pepper sauce
Mix all ingredients together in bowl. Serve with cooked shrimp or prawns – shelled with tails left on and deveined.
BALSAMIC DRESSING
¼ cup balsamic vinegar
¼ cup olive oil
2 tbsp chili sauce
1 tbsp lemon juice
1 tbsp Splenda granular
¼ tsp pepper
Whisk all ingredients in bowl until combined and Splenda dissolves.
Makes about 1/2 cup.
*This dressing works nicely on coleslaw.
BERRY TOPPING
1 cup fresh or frozen berries – such as strawberries, raspberries, blackberries or blueberries
2 tbsp unsweetened orange juice
1 tsp cornstarch
2 tbsp Splenda granular
¼ tsp orange peel – grated
Mix berries and 1 tbsp orange juice in a saucepan and simmer over medium-high heat. Combine the cornstarch and 1 tbsp orange juice and add to the berry mixture. Stirring constantly until the mixture comes to a boil and is glossy and thicken. Remove from the heat and mix in the Splenda and orange peel.
Serve hot, warm or chilled.
Makes about ½ cup.
*Works well as a topping for custard, tofu, Jell-o, pudding or yogurt.
EGGNOG
2 cups skim milk
1/3 cup Splenda granular
2 eggs
1 tsp vanilla
Nutmeg (to taste)
Mix all ingredients together well, serve chilled.
Makes about 2 glasses.
* Make multiples of the recipe based on number of guests.