Super Soft Turkey Meatloaf with Spicy Sauce

This recipe was given to me by my friend, Julie.  She is another great cook!  Hmmmm.  I see a trend. Like my friend who gave me the recipe for the Turkish Lentil Soup I posted a couple of days ago, many of my friends enjoy cooking nutritious food as much as I do. This particular entree originally included a layer of cheese in the middle, which I omitted as I don't tolerate the fat in cheese very well.  It also used cracker crumbs rather than the oats that I used. The resulting product is so incredibly soft, yet tasty. 

I tried substituting Egg Beaters for the eggs one time, but the taste was inferior and there was only 1 gram less of fat, so I decided to use the real eggs.  Real is almost always better than artificial, and if a small amount is used in a large batch, it doesn't seem to have negative effects on my digestive system. 

The sauce has just the right amount of tang to make this turkey meatloaf incredibly delicious! I had two pieces for my lunch today, along with some roasted sweet potatoes.  

The way I roast sweet potatoes makes them soft enough to "squeeze through a tube of toothpaste for sure" which was my gastroenterologist's recommendation for me for over 4 years.  My son, Sam, thought the sweet potatoes were "mushy" so he fried his on the stove top before he ate them, to dry them out a bit.  Mushy works great for me, however.  What was most astounding was that he washed the pan and put it away after he finished!  Yes, I think living with other guys last year taught him about the importance of cleaning up after himself.  Now that is true PZAZZ!

Ingredients:

2/3 cup quick-cook dry oats  (or I have used crushed Sage dressing and then omitted the sage listed later)  (oats is what I used for nutritional analysis) 
3/4 cup low-fat milk
20 oz. ground lean turkey
2 eggs, slightly beaten
1/4 cup finely grated onion
1 tsp salt
1/8 tsp pepper
1/2 tsp ground sage

Sauce:
3 Tablespoons brown sugar
1/4 cup catsup
1/4 tsp nutmeg
1 tsp dry mustard

Preparation:
Preheat oven to 350 degrees.  Combine oats, milk, turkey, eggs, onion and seasonings and mix well. Place in a 5 x 9 lightly oiled loaf pan.  Combine sauce ingredients and spread on the turkey loaf.  Bake for 1 hour. 

Nutrition per serving:
Servings per recipe: 8 slices
Serving Size: 1 slice
Calories: 173
Total Fat: 7 g
Cholesterol: 92 mg
Sodium: 166 mg
Total Carbs: 10 g
Dietary Fiber: 1 g
Protein: 18 g

Turkish Red Lentil Soup

This recipe was given to me by my friend, Denise, whose reputation as a superior cook was confirmed by this tasty and easy soup.   Thanks Denise!  And yes, even though the temperatures have warmed somewhat here in Duluth, many chilly days persist and a warm soup still tastes great. 

Ingredients:

2 Tablespoons coconut oil (original recipe used olive oil)
1 red onion, diced
2 medium carrots, diced
2 cloves garlic, chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground ginger
2 Tablespoons tomato paste
1 cup red lentils
2 (14 oz.) cans diced tomatoes
6 cups low-sodium vegetable or chicken stock
1 teaspoon salt
1/2 teaspoon black pepper
Greek style yogurt (not included in nutritional analysis)

Preparation:
Heat oil in a large saucepan over medium heat. Add onion and carrots and cook for 5 minutes, stirring occasionally. Add garlic, cumin, coriander, and ginger and cook, stirring, for one minute. ** Add tomato paste, lentils, tomatoes, stock, salt and pepper and bring to a boil. Cover and reduce the heat to medium. Simmer for 30 minutes. Transfer the mixture to a blender in batches and process until smooth or use a VitaMix or use stick blender to puree right in the pan. Serve in individual bowls topped with a dollop of yogurt. 

If you want to make this in a slow cooker, follow the steps until the asterisk above. Place the spices/onion/carrot mixture into the crock pot and add the tomato paste, lentils, tomatoes, stock, salt and pepper,  and set crock pot to low. After 6 - 8 hours, transfer to a blender or use an immersion blender right in the pot to puree the soup until smooth. Serve with a dollop of yogurt as listed above.


Nutrition per serving:
Servings per recipe: 9
Serving Size: 1 cup
Calories: 159
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 637 mg
Total Carbs: 25 g
Dietary Fiber: 10 g
Protein: 8 g

Tofu Burgers (Patties)

Our daughter-in-love (that's our name for the most delightful and beloved woman who married our son) is vegetarian and gave this recipe to me.  It isn't pureed, but it is soft enough that I easily tolerate it, even with very small sesame seeds in it. Wheat germ can be used in place of the sesame seeds if your digestive system doesn't handle seeds well.  The patties make a great "burger" or a quick,  wholesome snack, either cold or heated.  

The basil is from the abundant plants on our deck that Tom started from seed in the greenhouse a few months ago.  Herbal Pzazz!

Ingredients:

1 lb firm tofu, mashed (use the type of tofu that is packed in water) 
1 cup quick rolled oats
1/2 cup sesame seeds (or wheat germ) [Nutritional analysis used sesame seeds]
2 Tablespoons onion powder (or one small onion, finely chopped)
2 Tablespoons soy sauce
1/2 teaspoon salt
1/2 teaspoon ground basil (or finely chopped fresh basil) 
1/2 teaspoon ground oregano
1/2 teaspoon garlic powder
1/8 teaspoon black pepper

Preparation:
Drain the tofu well by placing it in a strainer, and then weighting it down by placing a plate on it and then putting a canned good on top of the plate.  Allow it to drain for about 30 minutes.  Then mash the tofu in a large bowl. Add remaining ingredients and mix all ingredients together. Knead for a few minutes with your hands in the bowl. Shape into 16 small patties (or make 8 big ones and adjust nutritional analysis accordingly.) Bake on a lightly oiled cookie sheet at 325 degrees for about 25 minutes, or until lightly browned. You might want to flip them once during the baking time. 

These vegetarian "burgers" appeal to many people, and can be served with lettuce, tomatoes, shredded carrot, pickles, and a bun for those who tolerate solid foods.    


Nutrition per serving :
Servings per recipe: 16
Serving Size: 1 patty
Calories: 78
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 15 mg
Total Carbs: 7 g
Dietary Fiber: 3 g
Protein: 5 g

Curried Tofu

This is my adaptation of Mark Bittman's recipe for curried tofu.  The  on-line version of the New York Times has a video playlist of him preparing his recipes, including Curried Tofu.  I modified his recipe by using coconut oil rather than olive oil to caramelize the onions, omitting the walnuts, and using lite coconut milk and reducing the amount of it. With my modifications, it still has 29 grams of fat, but it comes primarily from the coconut milk and coconut oil, which I digest well. With 381 calories, this is the type of meal that I need right now to help me gain back the weight I lost during my protracted illness in November - February.  

Coconut oil

So, this is not really a recipe for a pureed food. But tofu is soft enough for me to eat without difficulty, especially when it is braised in the coconut milk as it is in this recipe. The brand I like particularly well is Wildwood Sprouted Tofu because it has higher protein than most tofu products.  Also, many soy products are filled with pesticides, but this organic tofu is not.

I didn't take a photo of the Curry Tofu when I finished making it because I was too hungry! But I love the illustration of a coconut below that our son, Dan, drew for my blog. That will suffice until I make this another time and take a photo of it.  

Ingredients:
1 Tablespoon coconut oil

1/4 cup finely chopped onion

sprinkle of salt (not even 1/8 tsp.)
1/4 teaspoon curry powder  (or more for Pzazz)
1/3 cup lite coconut milk
4.5 oz Wildwood sprouted tofu, cut into cubes
Dash of reduced sodium soy sauce (no more than 1/2 teaspoon) 
Sprinkle of cayenne powder...go easy on it, unless you enjoy spicy food!

Preparation:
Heat oil in pan over low heat. Add onions and the sprinkle of salt and slowly caramelize the onions, stirring often, but not constantly. When the onions are brown and almost blackened, add the curry powder and cook for about 30 seconds more, stirring. Add the coconut milk and stir well. Add the cubed tofu and braise it in the spiced coconut milk for about 5 minutes. Sprinkle with a dash of soy sauce and just a tiny, tiny bit of cayenne. Delicious!


Nutrition per serving:
Servings per recipe: 1
Serving Size: About 1 1/2 cup                      

Total Fat: 29 g
Cholesterol: 0 mg
Sodium: 370 mg
Total Carbs: 11 g
Dietary Fiber: 2 g
Protein: 23 g

Quick Chilled Pea Soup

Quick Chilled Pea Soup

I found a recipe for Quick Chilled Pea Soup in the April 2013 issue of Cooking Light and the thought of a chilled soup that used peas seemed an appropriate way to celebrate the warm weather that finally arrived in Duluth. The day I made it, the sun was shining and it was 66 degrees. But today, the temperature plummeted to 46 degrees.  So, rather than eating it cold today, I heated it. It warmed my chilly body and soul and was still delicious. It became Quick "For the Chilled" Pea Soup.  

I needed to modify the recipe in several ways to accommodate my needs, such as eliminating the half-n-half and the garnish of sauteed peas.  I retained the olive oil but reduced the amount substantially.  I just wasn't sure how coconut oil would taste with peas.

The original recipe appealed to me because of the addition of the spinach to a traditional combination of mint and peas.  Not only did the spinach enhance the green color, it also increased the nutrient value. Pzazz even on a chilly day.

Mint

Ingredients:
3 cups frozen petite green peas
2 cups fresh baby spinach
1 1/2  teaspoon olive oil                                    
1 minced garlic clove
1 cup ice water
1 Tablespoon chopped fresh mint
1 Tablespoon fresh lemon juice
1/4 teaspoon sea salt
Plain non-fat yogurt for garnish (not included in nutritional analysis) 

Preparation:
Place the peas and 1/4 cup water in a microwave-safe bowl.  (I used my large glass Pyrex container so I could use my immersion blender to puree the soup.)  Cover the container with plastic wrap; pierce once with a knife to vent.  Microwave at high for 5 minutes.  Add 2 cups fresh baby spinach; cover and microwave at high for 2 minutes.  Drain and rinse well with cold water; drain.   Place the spinach mixture, olive oil, garlic clove, ice water, mint, lemon juice and salt into the Pyrex container (or a blender if you used a regular bowl).  Blend until smooth.  Garnish with a dollop of plain yogurt and a sprig of fresh mint. Serve immediately, or chill.  Or wait for a cold day and serve it warm.

Ready to puree

Nutrition per serving:                                              
Servings per recipe: 4                                              
Serving Size: About 3/4  cup    
Calories: 101                                                      
Total Fat: 2 g
Cholesterol: 0 mg                
Sodium:  19 mg
Total Carbs: 15 g
Dietary Fiber: 5 g
Protein: 5 g

Lemon Asparagus Soup

I found this recipe at  Eating Well.com. The original title was "Garden-Fresh Asparagus Soup", but since our vegetable garden was still covered with snow the day I made it, I couldn't use any "garden fresh" ingredients, so I renamed it Lemon Asparagus Soup. 

The modifications I made to fit my dietary needs were to use 3 Tablespoons coconut oil rather than 2 Tablespoons olive oil and 2 Tablespoons butter.  I also used non-fat Greek yogurt rather than sour cream for the garnish. The nutritional analysis reflects the changes I made.  

I was a bit skeptical about adding the juice of one whole lemon to the yogurt for the garnish, but was pleasantly surprised at the lively Pzazz this gave to the soup. 

The smell of the red potatoes simmering in onions and lemon zest with just a bit of curry and ginger was intoxicating.  (It makes me want to create a lemon-potato soup.) Then the addition of coconut milk made it exquisitely creamy.  It was even more appealing because of how simple and quick it was to prepare.  Spring Pzazz without spring!

Ingredients:

Simmering soup

3 Tablespoons coconut oil
1 medium onion, finely chopped
1/2 teaspoon salt, divided
1/2 teaspoon curry powder
1/4 teaspoon ground ginger
Zest and juice of one lemon, divided
2 cups diced, peeled red potatoes
3 cups vegetable broth
1 cup "lite" coconut milk
2 cups 1/2-inch pieces trimmed asparagus (about 1 bunch)
Freshly ground pepper to taste
1/4 cup Greek non-fat plain yogurt
1/4 cup finely chopped scallion greens, or chives

Preparation:
1.  Melt oil in a large saucepan over medium heat.  Add onion and 1/4 teaspoon salt and cook, stirring often, until golden, about 5 - 10 minutes.  Stir in curry powder, ginger, lemon zest and potatoes and simmer, stirring occasionally, for 5 minutes.  Stir in broth, coconut milk and asparagus.  Bring to a simmer over medium heat, partially cover, and continue to cook until the potatoes are tender, about 15 minutes.
2.  Puree the soup with an immersion blender or a regular blender (in batches) until smooth.  (Use caution when pureeing hot soups.)  Season with the remaining 1/4 teaspoon salt and pepper.
3.  Whisk yogurt, lemon juice and scallion greens (or chives) in a small bowl and garnish the soup with a swirl of it.  Or for one serving I just swirled the yogurt/lemon mixture into the soup and garnished with a tip of asparagus.
This soup can be served either warm or chilled.

Nutrition Per Serving:                                        

Servings per recipe: 6

Serving Size: 1 cup
Calories: 138                                  
Total Fat: 9 g
Cholesterol: 0 mg
Sodium: 489 mg
Total Carbs: 12 g
Dietary Fiber: 2 g
Protein:  3 g

Cheers Green Drink

Cheers indeed!  It is the first day that there is no snow on our vegetable garden, and the second day I enjoyed lunch on the deck this year.   And the first day I was in the mood for a cold greens drink made with the VitaMix.  So many reasons to declare Cheers!

The taste of a fresh green drink was astounding today!  This particular one is from Dr. Oz, or at least some version of it.  It is kind of a mix between a smoothie and a juice, so I labeled it as both on this blog.  What I love most about a green drink is how fresh and invigorating it is! And it consistently dissuades me from indulging in lousy food choices.  Processed food suddenly tastes incredibly artificial and unappealing in contrast.  So I took the VitaMix out of the closet and put it on my counter top, making it readily accessible for daily use.

This delightful glass is from the wedding of the daughter of my good friend, Julie.  Julie has developed an extraordinary site, Jules of Nature. Each day she pairs a quote with her exquisite photography. It is my morning ritual to look at that site for reflection and inspiration.  I encourage you to do the same.  Cheers!

Ingredients:
1 cup baby spinach
3 medium stalks celery, cut into chunks
1/2 cup diced, seeded cucumber                                      

1/4 cup fresh flat-leaf parsley
1 small Braeburn apple, cored
1 Tablespoon fresh lime juice
1 Tablespoon fresh lemon juice
1/2 teaspoon minced fresh ginger
1 teaspoon lime zest 

Preparation:  
Put the celery, cucumber, apple, and lemon and lime juices first into a VitaMix. (Putting the ingredients that have the most water content in the bottom will get the mixing stated easier.)  Put the other ingredients on top.  Start on low speed, but then quickly move it up to high speed.  Pour into a fun glass and sip or gulp.  Whatever way you do it, savor it with Pzazz!


Nutrition per servings:                                           
Servings per recipe: 1
Serving Size: 3 cups
Calories: 110
Total Fat: 0 g
Cholesterol:  0 mg
Sodium: 138 mg
Total Carbs: 27 g
Dietary Fiber: 7 g
Protein: 3 g