King Prawn & Pineapple Stir Fry

John N. Frank:

I’d substitute salt-free teriyaki sauce from Mrs. Dash, and leave out the chili powder because I can’t eat spicy dishes.

Originally posted on staceyinthekitchen:

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Serves 1, multiply everything x1 to make more except the lime juice, multiply that by 1/2

Cooking time 30 minutes including prep

INGREDIENTS
10 king prawns, shelled (if you’re lazy you can use pre-cooked)
1/3 cup fresh pineapple, cubed
1/2 red chilli, seeds removed, finely sliced
3 garlic cloves, roughly chopped
2 tablespoons fresh corriander, chopped
1 small carrot, shaved into ribbons
1 cup sweet heart cabbage, sliced
1/2 cup brocolli, chopped
2 teaspoons fresh ginger root, grated
1/4 cup lime juice, fresh or bottled
2 tablespoons sweet chilli sauce
1/4 cup reduced salt soy sauce
Salt and pepper to taste
Low calorie cooking spray

TO MAKE

Pre-cook the prawns by blanching in boiling water until white all the way through, take off heat and drain.

Prepare a sauce with the soy sauce, sweet chilli and lime juice – set aside for later.

Heat a heavy based frying pan or…

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Salmon with Pastrami Rub

John N. Frank:

I might be tempted to try this with no salt and half the sugar.

Originally posted on fitfinnrecipes:

Bold flavors are the thing in my house. I cook salmon as often as possible, therefore I am always trying new ideas for flavoring it. I came a cross a recipe for pastrami rub for a meat, and thought why not tweak it a bit for salmon. Typically bold flavors go well with fatty fish like salmon, and this was no exception. The salmon had a nice flavorful spice crust.

  • 1 salmon filet

For the rub: Mix well together

  • 1 1/2 tbs crushed black peppercorn
  • 1  1/2 tbs ground coriander seeds
  • 2 tbs brown sugar
  • dash of salt
  • 1/2 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1/2 tsp ground mustard

Rub both sides of the salmon with the seasoning mix. Place in an oven dish. Bake in 400 degree oven for about 15 minutes depending on the thickness of the fish.

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High Protein, Low Carb & Low Fat Foods

John N. Frank:

A good list of some low-fat protein options. I’ve found a 96% lean ground beef as well.

Originally posted on Balance By Brittany:

Eating an effective amount of protein while staying within your allocated carbohydrates and fat for the day is extremely tricky. My best advice is to plan your meals around a high protein source and add carbs once your protein source is set. The following are the best high protein-low carb/low fat protein sources:

Beef

  • Hamburger patty 95% lean ground beef, 6oz = 36 grams of protein, 0 grams of carbs, and 8 grams of fat

Chicken

  • Chicken breast 6oz = 54 grams of protein, 0 grams of carbs, 6 grams of fat

Fish

  • Tilapia 6oz = 42 grams of protein, 0 grams of carbs, 6 grams of fat
  • Salmon 3oz = 19 grams of protein, 0 rams of carbs, 10 grams of fat
  • Cod 6oz = 30 grams of protein, 0 grams of carbs, 6 grams od fat
  • Canned Tuna(in water) 6oz = 44 grams of protein, 0 grams of…

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Swordfish: a great, meaty fish option

I’ve been eating a lot more fish since my angioplasty in 2012. Salmon is my favorite and, so far, still considered healthy, although some disparage farm-raised salmon, which most salmon sold in the U.S. is.

Another meaty, fleshy fish that can remind me of my steak-eating days is swordfish. Trader Joe’s sells it frozen for $8.99 a pound, so about $4.50 a portion if you eat half a pound at a sitting as I do.

Trader Joe's sells swordfish in its frozen fish section for $8.99 a pound.

Trader Joe’s sells swordfish in its frozen fish section for $8.99 a pound.

Cook it through, unlike salmon which can be enjoyed relatively rare, swordfish needs to cook. Continue reading

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Outer Spice: a tasty low-salt approach to spicing up your food

A food blogger friend recently told me about Outer Spice, a brand of spices that offers no-salt and low-salt varieties. I’m always searching for low- to no-salt ways to give some taste to my post-angioplasty diet these days, so I got in touch with the Texas-based company and asked for samples to review.

Two varieties of Outer Spice, which offers no-salt and low-salt blends.

Two varieties of Outer Spice, which offers no-salt and low-salt blends.

The Outer Spice nutrition label for the salt-free spicy mix.

The Outer Spice nutrition label for the salt-free spicy mix.

I received the no-salt Outer Spice Spicy blend and Outer Spice original with sea salt — 95 mgs per half teaspoon. Tasting them straight out of the jars, the spicy variety tasted perhaps more spicy than I normally eat while the other tasted fine, if a bit salty to my palate which is largely devoid of salt these days. Continue reading

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What is the Total Truth about Carbs?

John N. Frank:

As I’ve written before, nutrition science is a moving target with constantly changing theories, but this is a good look at carb thinking at the moment.

Originally posted on The Health Care Spectator:

If there’s one thing I’ve realized when I talk to others about healthy eating it’s that we love our breads. People get really defensive when you so much as suggest too many carbohydrates could be contributing to their poor health issues, but why is it that we all love our breads and pasta so much? Apart from the fact we’ve been told for years how “essential” carbs are in the diet, another reason is the sugar-hit you get from certain carbs is pretty addictive!

What You Need To Know About Carbohydrates

The thing is, many of us think of foods like breakfast cereals and bread as somehow better than sugar, in terms of their effect on the body. So, let’s reacquaint ourselves with what a carbohydrate actually is, so we’re under no delusions.

 What Are Carbohydrates?

As you may know, carbohydrate is one of the big three macronutrients — the other two…

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Healthy eating at Taste of Chicago? Think again

I was amused to see recently that insurance company Humana put out a list of so-called healthy food choices at Taste of Chicago, an annual mega-food fest here in the Windy City that ended last Sunday.

Taste of Chicago has gotten smaller in recent years, but the food offerings are still more than I can eat on a  restricted diet.

Taste of Chicago has gotten smaller in recent years, but the food offering are still more than I can eat on a restricted diet.

The last time I went to Taste was 1994, long before my heart surgery. The event is smaller and doesn’t last as long these days as it did then, but it’s still all about eating. Area restaurants set up tents and sell their specialties, so you can go wild trying everything in sight. I don’t even go near it now because I know it would throw me off my restricted diet. Continue reading

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Fresh figs are a favorite food of mine

Fresh black figs in the fall were one of my favorite treats as a child. My grandfather had a fig tree in his yard behind his Brookyln brownstone and, even after he died, the family maintained that tree so it produced wonderful figs every fall.

Black figs are a wonderful sweet treat that are low in fat and sodium...and taste great.

Black figs are a wonderful sweet treat that are low in fat, sodium and taste great.

An aunt took an offshoot of it and planted that in her yard, creating a second tree that also produced wonderful figs for many, many year until she sold that house and the tree along with it. Her grandson had an Italian restaurant in Brooklyn for years and he would use figs from her yard for special fall treats there. Continue reading

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Millennium Park salad bars: some healthy options outside the park

Millennium Park has become the second most popular tourist attraction in Chicago, drawing millions of people every year to see the Bean and other sights. But as a recent Chicago Tribune article on the park notes, there are few food options inside the park. But several salad bar choices do exist within short walks of the popular outdoor venue.

My office is across the street from the park on Randolph and Michigan Avenue, so I’ve explored the salad options in the area. The best choice, and the cheapest per pound, is at the Mariano’s supermarket a few blocks north of the park. Just walk up Randolph Street toward the lake, past the sign that says no access to the lakefront, and keep walking until you see the sign to turn for Mariano’s on the north side of the street.

The store itself is tucked away behind high rises in the area. But it’s worth the hunt for it. The salad bar has a choice of container sizes into which you can put romaine lettuce, spring greens, fresh spinach and the popular kale. Accompaniments include the usual such as beets and mushroom slices. Several prepared salads also are present, but they all have too much salt for my restricted diet, so I avoid them.

A typical selection at a Mariano's salad bar

A typical selection at a Mariano’s salad bar

I also avoid the hot food bar, but you may find something on that you can eat without getting too much salt, fat or sugar, let me know if you do.

At $5.49 per pound, Mariano’s also has the cheapest salad bar in the area. I regularly load up on two pounds of salad and cut up fruit there. I also sometimes splurge with some salmon sashimi and add it as well. My average lunch there runs about $13. Continue reading

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Gluten-free and grain free recipes: two sites to consider

While I have not been concerned about gluten in my diet, my son recently discovered he has colitis and has turned to a form of the paleo diet and gluten-free eating. The change seems to be helping him.

He and his wife were visiting for the 4th and told me about two website they use for recipe ideas, so I decided to share the sites with you should you too be searching for gluten-free recipe ideas.

We made zucchini, portobello mushrooms, salmon, asparagus and had watermelon for dessert.

We made zucchini, portobello mushrooms, salmon, asparagus and had watermelon for dessert.

The first has the great name of Against All Grains. It’s done by Danielle Walker, who describes her situation this way: Continue reading

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