Telfair Enterprise Food Column for December 24

Cran-Rasp-Spin Salad is not only good for you but is also an attractive addition to a menu.

Lime Chiffon Pie makes a light ending for any meal but is especially good with seafood

Time to Pay the Piper

(Healthy Holiday Alternatives)

My doctor told me to stop having intimate dinners for four. Unless there are three other people.

~ Orson Welles

By the time you are read this, the holidays will over, or close to it, and it’s time to repair some of the damage we have done by overindulging in all the rich goodies so prevalent this time of the year. This is often a painful process but perhaps some of the following recipes will make it less excruciating.

I’ve included low calorie salads as well as low calorie dressings if you prefer to make your own salad. Of course we all know that fresh fruit is the best dessert but some times it’s just not enough to satisfy that sweet craving so I’ve included some more decadent (in taste only) ones here. Hopefully, they can satisfy that persist yen that seems to keep popping up over and over.

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Salmon & Grapefruit Steaks

1 T. olive oil

1-1/2 c. finely chopped onions

1 c. fresh grapefruit juice and segments

4 6-oz.e boneless, skinless salmon steaks

Fresh grapefruit segments for garnish

Heat olive oil in large nonstick skillet over medium heat. Add onions and cook until tender. Place salmon and grapefruit juice with segments in pan, cover and simmer over low heat for 6-8 minutes or until fish is done. Put steaks on warm plates, divide pan juices over them equally and garnish with grapefruit segments. 4 servings

Oatmeal Banana Bread

2 c. uncooked oatmeal

1 c. Splenda

1 t. baking soda

1 t. baking powder

1/2 t. salt

3 eggs

3 ripe bananas

1 t. vanilla

1 c. chopped walnuts, opt.

Preheat oven to 350° F. Put dry ingredients in a blender or food processor. Add eggs, bananas and vanilla and blend or process until smooth. Stir in nuts, pour batter into a greased loaf pan and bake for 45 minutes or until a wooden pick tests clean. Serves 8.

Cran-Rasp-Spin Salad

1 10-oz. pkg frozen red raspberries in syrup, thawed

1/4 c. sugar

2 t. cornstarch

1/2 c. cranberry-raspberry juice cocktail

1/4 cup red wine vinegar

1/4 teaspoon celery seed

1/4 teaspoon ground cinnamon

1/8 teaspoon ground cloves

1 10-oz. pkg. fresh spinach, stems removed and torn

1/3 c. broken walnuts

1/4 c. dried cranberries

2 T. sunflower seeds

3 green onions, thinly sliced

Dressing: In a blender container or food processor bowl cover and blend or process raspberries till smooth; strain through a sieve to remove seeds. Discard seeds.

In a medium saucepan stir together sugar and cornstarch; stir in strained raspberries, and stir over medium heat till thickened and bubbly; cook and stir for 2 minutes more. Transfer to nonmetal container. Cover and chill until serving time.

Salad: In a salad bowl toss together spinach, walnuts, dried cranberries, sunflower seeds, and green onions. Drizzle with half of the dressing. Cover and chill remaining dressing in a non-metal container for up to a week to use in other vegetable or fruit salads.

Fig & Mango Salad

Vinaigrette:

3 T. olive oil

2 T. fresh lemon juice

2 T. chopped fresh chives

1/4 t. ground black pepper

1/8 t. salt

Salad:

6 c. torn mixed salad greens

6 large fresh figs, quartered lengthwise

1 medium mango, seeded, peeled, and cut into chunks

Vinaigrette: Combine olive oil, lemon juice, chives, pepper and salt in a covered container. Shake well and set aside.

Salad: Toss together salad greens, figs and mango chunks in a large bowl and drizzle with vinaigrette. Toss gently to coat and serve. Not an ordinary salad but extraordinary delicious.

Wrapped Salad

2 8-in. whole grain, whole wheat, or flour tortillas

3/4 c. shredded romaine and/or fresh spinach

1/2 an avocado, halved, seeded, peeled, and sliced

1/4 of a cucumber, halved lengthwise, seeded, and thinly sliced

1/4 c. shredded Monterey Jack cheese with jalapeño peppers

Salsa, opt.

On each tortilla, layer romaine, avocado, cucumber, and cheese. Roll up tightly. If desired, halve tortillas diagonally. Wrap each tightly with plastic wrap. Chill for up to 6 hours. Delicious as is or serve with salsa.

Chicken Salad with Mango Vinaigrette

Salad:

2 medium mangoes

1/2 t. curry powder

1/4 t. coarsely ground black pepper

1/8 t. salt

12 oz. skinless, boneless chicken breast halves

6 c. torn mixed greens

1/2 of a medium cantaloupe, seeded and cubed

1 c. raspberries

1 small apple, cored and sliced

Mango Vinaigrette:

2 T. rice or white wine vinegar

2 t. honey

1 t. Dijon-style mustard

Garnish:

2 green onions, thinly bias-sliced

Pit, peel and cut manges into 1-inch cubes. Measure one cup mango cubes for use in the vinaigrette and set aside remaining mango cubes aside for salad.

Combine curry powder, pepper and salt in a small dish, mixing well. Sprinkle chicken evenly with curry mixture and rub in with your fingers. Broil or grill chicken until tender and no longer pink, turning once. Let cool chicken slightly before slicing into 1/4-inch-wide strips.

Arrange greens on four dinner plates and top with chicken strips, cantaloupe, raspberries, apple slices and reserved mango cubes. Drizzle with Mango Vinaigrette and garnish with green onion slices.

Vinaigrette: In a blender or food processor, combine one cup mango cubes, 3 tablespoons orange juice, 2 tablespoons rice vinegar or white wine vinegar, 2 teaspoons honey and 1 teaspoon Dijon-style mustard. Cover and blend or process until smooth. Pour into a covered container and chill until serving time, up to 2 hours.

Maple-Balsamic Vinaigrette

2 T. extra virgin olive oil

2 T. balsamic vinegar

2 t. pure maple syrup

2 t. Dijon style mustard

Sea Salt & freshly ground black pepper to taste

Combine all ingredients in a small bowl and whisk until well blended or alternately, combine ingredients in a small jar, close lid tightly and shake until completely mixed. Pour over mixed greens for a simply but delicious salad. Makes about 1/3 cup. Calories: 45 per serving/1T.

Low Fat 1000 Island Dressing

1/3 c. low-fat mayonnaise

2 T. ketchup

2 T. fresh lemon juice

2 T. minced red bell pepper

1 T. minced onion

1 T. minced fresh parsley leaves

1 T. sweet pickle relish

Pinch of cayenne pepper

1/4 c. water

Salt to taste

Blend or process all ingredients until smooth. If dressing is too thick for your taste, you may add up to 2 tablespoons additional water to thin to desired consistency. Serve with crisp lettuce, sliced tomatoes or seafood salad. Yields 1 cup. Dressing will keep for one week if kept covered and chilled.

Yogurt Berry Smoothie

10 strawberries, hulled

25 raspberries

25 blueberries

1-1/4 cups low fat yogurt

Blend all ingredients together until smooth and drink immediately.

Alternative: Freeze overnight and next day process in a food processor until smooth for a sorbet-like dessert. You may add sugar or lemonade if desired but this takes away some of the healthy factor unless you are using sugar-free lemonade.

Baby Tiramisù

1/2 c.(4 oz.) nonfat ricotta cheese

2 T. confectioners' sugar

1/2 t. vanilla extract

1/8 t. ground cinnamon

12 ladyfingers, (about 1 3/4 ounces)

4 T. brewed espresso, or strong coffee, divided

2 T. bittersweet chocolate chips, melted

Combine ricotta, sugar, vanilla and cinnamon in a medium bowl and set aside. Place 6 ladyfingers in a 9-by-5-inch or similar size loaf pan and drizzle with 2 tablespoons espresso. Spread the ricotta mixture over the ladyfingers.

Layer remaining ladyfingers over ricotta and drizzle with the remaining 2 tablespoons espresso. Drizzle with melted chocolate and refrigerate until about 30 minutes or until chocolate is set. 6 servings, 107 calories per serving

Lime Chiffon Pie

2/3 c. boiling water

1 3-oz. pkg. lime flavor sugar free gelatin

Ice cubes

1/2 c. cold water

2 cups thawed fat-free whipped topping

1-1/2 t. lime zest

2 T. lime juice

1 reduced-fat graham cracker crumb crust

Place gelatin mix in large bowl, add boiling water and whish for two minutes or until mix is completely dissolved. Add enough ice to the half cup cold water to equal one 1 cup. Add iced water to gelatin mixture and stir until ice is melted. Stir in whipped topping, zest and juice. Refrigerate 15 to 20 minutes or until mixture is very thick and will mound when spooned into the crust. Chill in refrigerator for 4 hours before slicing. 8 servings, 140 calories each