My son makes dinner one night each week. Knowing that I’m watching what I eat, he very thoughtfully researched and found a recipe that met my requirements. He made an Asian salad with tuna, but it just as easily could have been made with salmon, chicken or any lean protein.

Asian Tuna Salad
10-12 ozs. cooked tuna, fresh or packed in water
1 carrot, shredded
1 bunch radishes, chopped
1/4 head purple cabbage, shredded
1 red pepper, chopped
1 clove garlic, minced
1 tsp. minced fresh ginger
2 Tbsp. olive oil
1 Tbsp. sesame oil
3 Tbsp. rice wine vinegar
Salt and pepper, to taste
1 bunch cilantro, chopped
3 green onions, chopped

Gently toss all ingredients through salt and pepper to combine. Then refrigerate until ready to serve. Cook soba noodles (a Japanese noodle made from buckwheat flour), drain and let cool.

Then serve a cup of tuna salad on top of the noodles and garnish with cilantro and green onions. I had the tuna salad over chopped romaine lettuce. It was a very tasty, light dinner.

It seems that we are eating more fish. Later in the week, I made salmon with mashed cauliflower and steamed vegetables.

The salmon was dressed with a little olive oil, dill weed, salt and pepper. Then I sealed it in a foil pouch and cooked in a 375-degree oven for 20 minutes. While that cooked, I made the vegetable sides.

Mashed Cauliflower
1 head cauliflower, chopped
3 cloves garlic, smashed
Salt and pepper
Water to almost cover vegetables
1/4-1/2 c. Greek yogurt

Bring cauliflower, garlic, salt, pepper and water to a boil in a pot. Then reduce the heat, cover and simmer about 15 minutes or until the cauliflower is easily pierced with a fork.

Strain off most of the water. Begin mashing the cauliflower and garlic. Then add yogurt and continue to mash until the ingredients have the consistency of mashed potatoes.

A serving is 4 ozs. of salmon with about 1/2 c. each mashed cauliflower and steamed vegetables.

My plan to begin the year by cutting out carbohydrates, sugars, most fats and dairy products has really paid off. Since beginning, I have lost almost half to an entire pound each day. I will reach my target weight soon and then I’ll need to be careful not to let the pounds slowly creep back.

I can’t believe I haven’t had cheese in 11 days. I do miss it, but I have found creative ways to reduce the carbohydrates. Fajitas on cabbage-leaf shells and spaghetti made from zucchini were pretty good.

My boys tried the spaghetti but passed on the cabbage shells, opting instead for tortillas. What really works about this plan is that I can eat light and they don’t have to.

Chicken Fajitas
4 boneless, skinless chicken breast halves
1 lemon, juiced
2 limes, juiced
1 pinch salt, pepper, chili powder
1 Tbsp. olive oil

Toss all ingredients together in a sealable plastic bag and let marinate a few hours. Then grill for 2-3 minutes on each side, just long enough to show grill marks. Then finish covered in a 350-degree oven for 25 minutes. The chicken will be cooked perfectly and have smoky flavor from the grill.

The key to the plan is lean protein, vegetables and some healthy fat. I made a quick salad with black beans, avocado, tomatoes, onions and cilantro. I dressed it with red wine vinegar, olive oil and a pinch of salt and pepper. Then I carefully peeled away two leaves from a head of cabbage.

Using the cabbage like a tortilla, I layered on fresh spinach, a small amount of the black bean salad, a few pieces of sliced chicken and topped it with chopped jalapeño, black olives and picanté sauce.

I’m sure my boys topped theirs with cheese and sour cream too, but I tried not to look. Nevertheless, they were delicious. I made extra and had leftovers for lunches and another dinner.

Zucchini Spaghetti
I have heard of zucchini spaghetti, but I always assumed the zucchini was puréed and worked into the usual flour dough. My version uses the zucchini as the spaghetti.

Thinly slice a peeled zucchini on a mandoline slicer. Then make a pile of slices and slice very thinly through those, making strands that look like noodles. Toss the noodles in a colander with a pinch of salt to pull out some of the moisture. Let it sit and drain.

While the noodles drained, I heated up left- over savory pumpkin sauce and browned lean Italian sausage links. Then I squeezed the noodles until they were as dry as possible and heated them in the microwave for two minutes.

Serve by placing a few slices of sausage on the noodles and half a cup of sauce on top. I made a simple side salad of romaine lettuce and tomatoes and dressed it with equal parts red wine vinegar and olive oil. To that I added 1 tsp. dijon mustard and a pinch of oregano, salt and pepper. I believe the zucchini noodles were an adequate replacement for starchy flour noodles.

The recipe for savory pumpkin cream sauce can be found on this blog. Just search with the word “pumpkin” to find it. I’ve added an update to that recipe using fat-free Greek yogurt instead of Half & Half.

Preparing healthy food for my family has always been a priority. Although, sometimes I don’t watch our fats and carbohydrates well enough. So at least for the first few months of this year, I’m concentrating on providing healthier options. For instance, we’ll use more olive oil and less butter. I’ll try, though it will be very hard, to skip the cheese all together. I’ll also cut down on breads, rice and pastas, instead serving vegetable replacements.

I’m focusing on meals that have only 4 ozs. of protein and a side of fruits and/or vegetables with absolutely no carbs. I’m also cutting out dairy except yogurt. I wonder if I can make it through February.
Eating boneless skinless chicken breasts and vegetables can be pretty boring. However, last weekend I made two meals that followed the plan and the recipes are good enough to share.

Vegetable Minestrone Soup
1 onion, chopped
3 carrots, thinly sliced
3 ribs celery, chopped
1 Tbsp. olive oil
3 cloves garlic, minced
2 bay leaves
1 tsp. dried thyme
1 tsp. dried oregano
6 c. low-sodium vegetable broth
1 can white beans, rinsed and drained
1 can kidney beans, rinsed and drained
1 can tomato bits
8 oz. frozen spinach, chopped
Salt and pepper to taste

Sauté onions, carrots and celery in olive oil in a large pot. Don’t forget to add a pinch of salt and pepper. Add bay leaves, thyme and oregano, continuing to cook until the onions are translucent. Stir in broth, beans, tomatoes and spinach. Bring to a boil. Then reduce the heat to low and let simmer for 20 minutes, stirring occasionally. Taste and add salt and pepper if it absolutely needs it.

Normally I’d suggest garnishing with lots of parmesan cheese, but instead use chopped basil or parsley. The beans provided protein and the white beans helped me feel like I was getting pasta. I was satisfied and my family certainly had the option to garnish with cheese. Remember to apply portion controls.

Sunday afternoon I made a slow-cooked roast in the crock pot. I started the night before by marinating a lean roast. The next morning I patted the roast dry, seared it reserving the marinade and added the rest of the ingredients to the crock pot.

Slow-cooked Roast and Vegetables
3 lbs. lean beef roast
marinade
1 onion, chopped
4 carrots, chopped
4 ribs celery, chopped
4-5 cloves garlic, smashed
Marinade:
1/4 c. olive oil
2 Tbsp. red wine vinegar
2 Tbsp. Worcestershire sauce
2 Tbsp. A-1 sauce
1 Tbsp. Montreal Steak Seasoning
2 cloves garlic, minced

Whisk ingredients together. I marinated the roast in a zip-lock storage bag placed in a shallow pan in the refrigerator. When I woke up about 2:00 a.m. (like I always seem to do), I turned the bag over to make sure all sides of the roast were exposed to the marinade. The next morning I removed the roast from the bag and patted it dry.

Chop the vegetables and place in the crock pot. In a large pan on high heat, sear all sides of the roast. This helps lock in the juices and it makes a pretty brown roast instead of a dry gray piece of meat. Turn off the heat and place roast on top of the vegetables. Deglaze the searing pan with the reserved marinade and 3/4 c. water. Stir around to loosen the brown bits. This helps clean the pan but more importantly, it adds great flavor to the dish. Pour that sauce over the roast and vegetables.
Set the crock pot on low and cook for 4-5 hours. I made smashed potatoes for my boys, but I did without. Instead I cooked a little cauliflower, mashed it and stirred in unsweetened almond milk. It almost looked like potatoes – kind of.

Both dinners provided several servings. Healthy meals that follow the plan are great to have as leftovers, especially with all the temptations out there. Individual meals can be refrigerated or frozen for later in the week. It’s also a good idea to have fresh fruits, non-starchy vegetables and nuts handy too. And again, remember to apply portion controls.

In the fall I usually decorate my front porch and front gate planters with gourds and pumpkins. I don’t cut jack-o-lantern faces on them. I leave them whole in groupings with a few mums for additional color. Then a week or two before Christmas, I bring them in and put out my winter greenery and red ribbons.

The smaller gourds usually don’t last too long and I add them directly to the compost bin. However, the pumpkins are still firm, so I like to roast them. Then I scoop the meat from the tough rind and use or freeze for later.

Pumpkin pie is obvious, but there are also other uses for pumpkin.

Pumpkin Hummus
1 lemon, juiced
4 Tbsp. roasted sesame seeds
6 cloves garlic
2 tsp. salt
15-oz. can garbanzo beans
1/4 c. olive oil
3-1/2 to 4 c. roasted pumpkin
2 tsp. cumin
1 tsp. ground coriander seeds
pumpkin seeds, pine nuts or cilantro for garnish

Pulse the lemon juice, sesame seeds, garlic, salt, garbanzo beans and olive oil in a blender or food processor until smooth. Add the pumpkin, cumin and coriander and process until blended.

I served the hummus garnished with cilantro, pine nuts and a drizzle of olive oil. I toasted multi-grain flat bread and cut into chips. Pita chips, toasted bread and sliced vegetables are great for dipping.

Roasted Pumpkin Seeds
pumpkin seeds, rinsed clean and dried
water for boiling
Salt
olive oil

Boil seeds in salty water for 10 minutes. Drain seeds and pat dry. Toss in a light drizzle of olive oil and spread out on a sheet pan. Roast in a 325-degree oven for 10 minutes. Toss the seeds and return to the oven for 10 more minutes. Let cool and enjoy. Pumpkins seeds are healthy and make a great snack.

Pumpkin Cream Sauce Over Pasta
1 Tbsp. olive oil
1 small onion finely diced or grated
8-10 sage leaves, cut into thin strips
2 c. pumpkin purée
2 c. fat free Half & Half
1/2 c. Parmesan cheese
salt and pepper to taste

Sauté onion and sage leaves with a pinch of salt and pepper in olive oil until onions are translucent. Add pumpkin puree and cook until bubbly.
Turn heat to low and stir in Half & Half and Parmesan cheese. Taste and adjust seasonings if necessary. Serve over pasta.

Pumpkin and Rice Casserole
1 onion, diced
2 Tbsp. olive oil
1 clove garlic minced
2 Tbsp. flour
1 c. milk
3 c. roasted pumpkin, cubed
3 c. cooked rice
1 c. cheddar cheese shredded
2 tsp. Montreal Steak Seasoning
salt and pepper to taste

Sauté onions in olive oil with a pinch of salt and pepper until soft. Add garlic and cook about two minutes. Add flour and stir until combined and cook at least 3 minutes. Then slowly add the milk and stir to make a creamy sauce.

Remove from heat and fold in pumpkin, rice, 1/2 c. cheese and Montreal Steak Seasoning. Taste and add more salt or pepper if necessary. Pour into a greased baking dish and top with the remaining cheese.
Cover and bake in a 350-degree oven for 30 minutes. Then remove cover and cook for 10 more minutes until the sides are bubbly and the cheese is melted.

I have a fear – probably not a true phobia – but it can be unreasonable. I’m afraid when I have guests over for dinner that there won’t be enough. So I usually buy the biggest turkey, ham, or whatever. Then there are always leftovers.

Certainly some go to the freezer, but I have a few creative and tasty ways to disguise the leftovers too. Ham makes fabulous sandwiches; it adds delicious flavor to soups; and is a terrific start to a Cobb salad.

I like to pair it with pasta. Add it to macaroni and cheese and it makes a meal. Or add other fresh ingredients and it’s good enough to serve at the next dinner party.

Ham Pasta Salad
8 oz. rigatoni, ziti or penne pasta, cooked and drained
1 lb. cooked ham, cubed
1 large bell pepper, chopped
1 bunch broccoli, cut into bite-sized florets
1 red onion, chopped
1 c. cherry tomatoes, halved

Combine all the above ingredients and dress with:
2 cloves garlic, minced
1 c. mayonnaise
1/2 c. sour cream
1 Tbsp. wine vinegar
1 tsp. Montreal Steak Seasoning
Salt and pepper to taste

Whisk the dressing ingredients and toss with the ham and vegetables. Refrigerate at least 30 minutes before serving to allow the flavors to blend.

Like tuna and chicken, ham salad is great served in a sandwich, with crackers or on salad greens.

Ham Salad
2 c. cooked ham, small diced
1 hard-boiled egg, small diced
1/4 c. pickles, chopped
1/2 small onion, small diced
1 rib celery, small diced
1/2 red pepper, chopped
1/2 c. mayonnaise
2 tsp. dijon mustard
1/2 lemon, juiced
Salt and pepper to taste

Mix all ingredients together, Let chill in the refrigerator for at least 30 minutes and serve.

Moving on to the leftover turkey, we had pizza Sunday night using leftover smoked turkey. I made my own dough, but frozen dough or pre-cooked pizza shells are available at most grocery stores.

Smoked Turkey Pizza
2 large onions, sliced thinly
2 Tbsp. olive oil, divided
1 tsp. dried herbs like thyme and oregano
2 large pizza shells
3 c. cheese
3 c. smoked turkey, shredded
Salt and pepper, to taste
Parmesan cheese, for garnish

Preheat the oven to 400 degrees. Slow cook the onions in a tsp. of olive oil with the dried herbs, salt and pepper until they are tender and golden brown. Drizzle the rest of the olive oil over the pizza shells and spread evenly. Next, sprinkle on the cheese.

I used Monterrey Jack, but most other cheeses will work as well. (I wouldn’t recommend wasting a lovely smoked gouda since the flavor of smoked turkey would overpower all.)

Then spread the turkey over the shells and top with Parmesan cheese. If you are using pre-cooked shells, the pizza is ready when the cheese melts. If you made fresh dough or have thawed frozen shells, the pizza will take about 15 minutes to cook. Serve immediately with a side salad.

Hopefully you are inspired to create satisfying meals with your leftover turkey and/or ham. Never fear, both are great with those black-eyed peas you’ll be serving for good luck in the new year.

Last week I was given a couple of papayas that were very ripe and would have otherwise gone to waste. I’ve never used the fruit before, so I did some online research. The papaya, rich in vitamins A and C, is low calorie, fat and cholesterol free, and a good source of potassium and fiber. Sounds like a wonder fruit.

I sliced them open and found a beautiful bed of seeds. The shiny, dark and perfectly round seeds reminded me of small capers. They looked so interesting that I couldn’t throw them in the compost with the peels. I decided to save them and I’m happy I did.

Back online, I was delighted to learn that the seeds are also edible – recommended in small quantities – and contain an enzyme that aids in digestion and is often used for tenderizing meat.

I grilled both papayas and used them in the following recipes.

Papaya and Avocado Salad
2-3 avocados, peeled, seeded and sliced crosswise
1 papaya, peeled, seeded and sliced crosswise
1 Tbsp. honey
2 limes, zested and juiced
1 tsp. salt
1/2 tsp. sugar
1/2 tsp. black pepper
1/2 cup olive oil

Brush the papaya with honey and grill for 4-5 minutes on each side. Arrange on a serving dish with the avocado slices. Whisk together the remaining ingredients and use as a dressing to pour over the fruits.

Chicken, Peaches and Papaya
2 lbs. chicken breast, cubed
1 Tbsp. olive oil
1 onion, chopped
1 green pepper, chopped
15-oz. can sliced peaches, drained and juice reserved
1/2 grilled papaya, cubed
1 cup barbecue sauce or ketchup
Salt and pepper, to taste

In a large sauce pan, sear the chicken in olive oil. Add onion, green pepper and lightly salt and pepper. Cook until the onions and green peppers are tender.

Add peaches, papaya and barbecue sauce. Stir, reduce heat, cover and simmer for 20 minutes. Stir occasionally to prevent sticking and add reserved peach juice if needed. I used peaches in light syrup. If preferred, low-sodium chicken broth could be used instead.

Taste and add salt or pepper if necessary. Serve over cooked rice or sweet potatoes.

Now for the seeds, I washed and blotted them dry. They have a sharp taste like a cross between mustard and black pepper. Currently they are drying on a paper towel in my kitchen, but I may move them to the dehydrator.

I’ve read that once completely dry, they will resemble whole peppercorns. Then they can be cracked and used like freshly ground black pepper. With their tenderizing enzyme, they should be great in a marinade for meat. I’m anxious to try that too.

I think cans of cranberry sauce are multiplying in my pantry. Apparently my relatives wanted to be sure we had plenty for Thanksgiving dinner. I bought some, David bought some and several others must have brought them as well. I have both jellied and whole-berry cans. I served a can of each with dinner, but most chose my sister-in-law’s cranberry Jell-O salad from the buffet.

After guests went home and everything was cleaned up, I realized we were left with a great bounty of cranberries. So I started searching for recipes that used the sauce in interesting ways. Most recipes called for fresh or dried cranberries. However, with continued diligence, I found a couple of recipes that will make a dent in our cranberry pile.

Cranberry Chipotle BBQ Sauce
1/2 medium onion, minced
1 tsp. olive oil
2 cloves garlic, minced
6-oz can tomato paste
14-oz can jellied cranberry sauce
1/4 c. apple cider vinegar
1 Tbsp. brown sugar
1 Tbsp. Worcestershire sauce
1 chipotle pepper in adobo sauce
Salt and pepper, to taste

Sauté onion in oil. Add garlic and cook for 1 minute more. Lower the heat, add tomato paste and stir, continuing to cook for about 3-4 minutes. Then add the remaining ingredients and stir. Cook on low for about 10 minutes.

The zesty tangy barbecue sauce is great on pulled-pork sandwiches. It also makes a great appetizer when poured over cream cheese and served with crackers.

I found another recipe that caught my eye because it used red wine. It’s a wine and berry Jell-O dessert that’s easy to make.

Wineberry Jell-O
1 c. cranberry juice
13-oz package of raspberry Jell-O
1/4 c. sugar
3/4 c. sweet red wine
18-oz can whole berry cranberry sauce
1 c. whipped cream

Bring juice to a boil and remove from heat. Stir in Jell-O and then whisk in sugar and wine until dissolved. Pour into a large bowl and refrigerate 1-2 hours.

Break up canned cranberries and fold into the Jell-O along with the whipped cream. Refrigerate for 4-6 hours more.

I’m having a large group over for Thanksgiving dinner. We have a lot to be thankful for. I’ll be making turkey, ham and all the usual fixings. But instead of a traditional bread-type dressing, I’m making one with wild rice, pecans, mushrooms and pears.

That inspiration came from the wild rice-stuffed acorn squash I made for dinner last week. I didn’t have a recipe, just a squash that caught my eye in the produce section and a vague idea that came together pretty well.

Stuffed Acorn Squash
1 acorn squash, cut in half and seeds removed
2 Tbsp. olive oil, divided
8 oz. Italian sausage links
1 onion, diced
2 ribs celery, diced
2 cloves garlic, minced
1 box long grain & wild rice, prepared
Salt and pepper to taste
grated cheese

Lightly oil the acorn squash and sprinkle with salt and pepper. Then roast cut-side up in a 425-degree oven for 25-30 minutes. (Great time to start the wild rice preparation. I like the Uncle Ben’s fast-cook kind.)

Meanwhile, brown Italian sausage in a skillet. Remove and let rest while sautéing onions, celery and garlic in olive oil.

Slice the sausage links and add to the skillet with the vegetables. Add the rice at the cover-and-set-aside stage. Just stir it in, cover and set aside as directed. The flavors from the sausage and vegetables will blend with the rice.

Remove the acorn squash from the oven. Fill the cavity with the finished rice mixture and top with grated cheese. Return to the oven for 15 minutes. The squash halves are large and I quartered them for each serving.

The leftover rice mixture and a lone squash quarter were the inspirations for making the Thanksgiving dressing. I plan on following a similar process, but I’ll roast and slice pears and mushrooms instead of squash. A handful of chopped pecans sounds good too. I’ll probably whisk an egg and chicken broth together and stir them into the mixture to help bind it. Then scoop it all into a casserole dish and bake covered in a 325-degree oven for about 20-30 minutes. (I’ll add more chicken stock if it’s looking too dry.)

If the wild rice dressing turns out well, I’ll take a photo and post the recipe.

Fun treat: I saved the seeds from the acorn squash and washed and dried them. Then I prepared them by covering with salted water in a pot and bringing to a boil. I reduced the heat and simmered them for 10 minutes.

Drain and dry the seeds. Place on a sheet pan with a light coating of olive oil and roast in a 325-degree oven for 10 minutes. Let cool and enjoy.

I love comfort food. With a chilly drizzle outside, a fire in the fireplace and good smells from the kitchen, it’s hard to imagine anything better.

Roasted Pork with Asparagus
3 Tbsp. olive oil
2 Tbsp. Dijon mustard
2 Tbsp. fresh lemon juice
3 tsp. garlic, minced
1 Tbsp. rosemary, chopped
1 tsp. salt
1/2 tsp. pepper
3 lbs. pork loin
1 lb. asparagus, trimmed

Preheat the oven to 400 degrees. Mix the first 7 ingredients together to make a marinade for the meat and the asparagus. Using about 2 Tbsp. of the marinade, coat the asparagus in either a shallow dish or sandwich bag.

Slather the rest over the pork loin and lay on a wire rack in a roasting pan.
Put the roast in the oven and reduce the heat to 325 degrees. I checked the roast an hour later and the internal temperature was 155 degrees. I was looking for 160-165, but it was the perfect time to add asparagus spears to the pan. They should roast for 15 minutes while the pork finishes cooking.

When done, remove the pork to a cutting board, tent with foil and let rest for at least 15 minutes. Cover the asparagus to keep warm. Slice the pork and serve with the asparagus over smashed garlic potatoes.

The next night we came in late after working in the barn all day. Quick, easy and yummy Cuban sandwiches with the leftover pork loin made a satisfying dinner.

Cuban Sandwiches
4 ciabatta buns or focaccia bread
8 slices provolone cheese
8 thick slices of ham lunch meat
leftover pork loin slices
dill pickle slices
1 onion, sliced, pickled or sautéed
mustard

Slice open the buns and spread mustard on both halves. Then layer cheese, ham, onion, pork, pickles, ham and cheese between the bread. Using a panini press or a frying pan with a weight, sear the sandwiches on both sides. Makes 4 sandwiches.

I usually form a paste of rosemary, garlic and olive oil when roasting pork loin, but I really liked the Dijon and lemon used in this week’s recipe. It is lighter and works great with vegetables too.

Search on pork loin and/or smashed potatoes to find those recipes.