Sweet Mustard Salmon

 

¼ tsp. kosher salt, divided

4 6 oz. pieces salmon

¼ cup mayonnaise

1 Tbs. grainy Dijon mustard

1 Granny Smith apple, peeled, cored, and chopped

1 stalk celery heart, chopped

1 Tbs. fresh lemon juice

 

Directions:

 

1.      Heat a large non-stick pan on medium until moderately hot. Sauté the salmon for 4 minutes on the flesh side. Flip and sauté on the skin side for 3-5 minutes more.

2.      Make a sauce by puréeing the mayonnaise, mustard, apple, celery heart, lemon juice, and ¼ tsp. of salt in a food processor.

3.      Top the salmon with the sauce.

 

Serve with the roasted vegetables.

 

Serves 4.

PER SERVING (3 cups)  adjust for salmon w/o roasted vegetables

Calories: 470 Sodium: 520 mg Total Fat: 21 g Cholesterol: 90 mg Sat Fat: 3.5 g Carbohydrates: 27 g Protein: 39 g Fiber: 6 g

Frozen Yogurt

I've been making my own yogurt continually since I've come home from Nebraska.  Cindy (my daughter) & I had a wonderful opportunity to visit a friend of hers that is from India. Her name is Gayathri and she gave us a yogurt culture that has been in her family for 100 years.  She never buys yogurt from the store.  She just continues to use a little yogurt from her family recipe and makes a new batch.  She is lucky enough to be able to buy fresh milk from a dairy.  I don't have that luxury here in Lake Havasu City.  I do buy my milk from the store.  I usually only make 1/2 gallon at a time.  I take some and make yogurt cheese and then store the rest for use.  Lately I've been taking a cup of frozen peaches and adding them to a cup of yogurt in a blender.  I first put in the yogurt then turn on the blender and slowly 1 by 1 add the peach slices until it is the consistency I want for my frozen yogurt.  Then I add a couple of packets of Truvia.  Naturally you can use any sweetener you prefer.

Peach Frozen Yogurt
1 cup yogurt
1 cup frozen peaches
2 packets sweetener
Add yogurt to a blender then slowly add the peaches one at a time to the blender while on medium speed.  When all the peaches are added you can add the sweetener and continue to blend until the desired consistency is achieved.  Enjoy your dessert.

I plan to try this is mixed berries and blueberries next.

The Most Incredible French Toast

This week I was in the mood for French Toast.  My husband Eddie, used to make French Toast for the kids quite frequently.  They always loved it.  He told me what he put in it but never the amounts.  I was never impressed with my french toast.  So I finally got him to tell me, not only the ingredients, but the amounts of those ingredients, and it was absolutely incredible.  Here it is for you to try as well.

The Most Incredible French Toast
2 slices of Cracked Wheat Sour Dough
2 large eggs
1 teaspoon vanilla ( this is where I went wrong before, I would only use 1/4 tsp)
1 pinch salt
2 packets Sweet n Low (he's a sweet n low guy, you could use Truvia)
cinnamon & nutmeg to taste (I love cinnamon so I used a couple of dashes, & I have a grinder for the nutmeg so a few grinds [that's not a whole lot])
whip it up.  to me it smelled like cookie dough.
Heat some non flavored oil & a little butter in a pan then place 1 piece of bread into the egg mixture.  soak it up a bit, then flip it over and soak some more.  Place that into the heated pan til brown and flip it over.  Cook till brown.  Repeat for the second piece.

My Topping
Now, Eddie just uses syrup on his but I like a topping of fruits so I placed a 1/2 cup of blueberries and about the same of fresh strawberries sliced up into a small pot with just a little water.  I sprinkled Truvia on top and stirred it up to make it warm and syrupy.

A little I can't believe it's not butter also went on top immediately after I finished cooking the french toast.  I did also use a little  maple syrup, warmed up in microwave, on top of my french toast. then placed my fruit mixture on top.  For now I have made myself hungry.  Oh yes, you should know, this is very filling and I was actually only able to eat 1 slice for my breakfast.  I saved the other one for a couple days later and it was still incredible heated in the microwave.

Nutrition info for 1 slice French Toast
Calories 268, Carbohydrates 27.56g, Protein 11.29g, Fat 11.3g, Saturated Fat 3.14g, Fiber 1g, Sodium 407mg, Cholesterol 18mg

Nutrition info for 1 cup Topping
Calories 67, Carbohydrates 16g, Protein .55g, Fat .25g, Saturated Fat .0125g, Fiber 3.65g, Sodium 5mg, Cholesterol 0mg 

First Day of my Blog - Self Discovery

OK, so I've been writing for a few years now, but mostly to myself.   Call it self discovery.  I started writing in a book I initially called "Living With Diabetes" but during my research for the book I found that so many of the diet books were telling us the same thing with a little twist.  So I changed the book name to "The New Diet Revelation"  the revelation being that it didn't really matter so much which diet you were following, as long as you followed one.  In my book I have tried to be more specific as to what you need to do to change your lifestyle, rather than to follow a specific diet.  Because really, that's what we are doing when we are trying to improve our health.
My book hasn't been published yet but it can be reviewed at:
http://publishizer.com/the-new-diet-revelation
Go ahead and take a look.  I am presently in the editing phase so any reviews are appreciated.
Once this book is published my plan is to publish another one that includes 365 days of menus & recipes, completely within healthy guidelines.  If the recipe is not included I will give you information on where to find it.  I also have decided to make some sort of flash cards with information regarding interval exercises including yoga moves "Sun Salutation" & "The Five Tibetan Rites" (said to be the fountain of youth).
In this blog I will be posting recipes as I experiment with them.  Many I have tried already and use them daily.  Of course they are geared toward non preservatives, low or nonfat, and good fat.
Happy Eating, see you soon,
Lucy