What a successful week trying new recipes!

I have a year’s supply of recipes that follow my nutrition strategy, but once in a while I like to try some new recipes. Sometimes I am driven by areas that I don’t feel are included enough, such as Tofu and healthy snacks. At other times, it’s because there’s something in the fridge I need to use up, like spinach, broccoli and zucchini. This week, it was one successful recipe after another. Here they are:

Balsamic-glazed Salmon with Spinach, Olives, and Golden Raisins


Broccoli, Carrot and Dill Vegetable Strudel
Page 266 Rose Reisman’s light vegetarian cookbook

Indian-Style Tofu and Cauliflower with Chutney
Cooking Light APRIL 2010


Raisin-Cranberry Granola Bars
Page 200 Cooking Light way to bake, Oxmoor House. 2011

Zucchini Walnut Cake
By Marg, perhaps copied while at The Bay. This was the highlight of the week.

2 cups all purpose flour
2 tsp baking powder
¾ tsp baking soda
1 ¼ tsp cinnamon
½ tsp nutmeg
½ tsp salt
½ tsp allspice

4 eggs
1 ½ cup sugar
I cup vegetable oil

1 ½ tsp vanilla
2 tsp freshly grated orange peel
1 cup chopped walnuts
1 ½ cup shredded unpeeled zucchini

Preheat oven to 350 degrees.
Grease and flour a nine inch flute pan

Sift flour with baking powder, baking soda, cinnamon, nutmeg, salt, and allspice

In large mixing bowl, beat eggs until light.
Beat in sugar until mixture is fluffy (???). I tried for a long time, but couldn’t get it “fluffy”, at least in my eyes.
Slowly beat in oil.
Blend in the sifted dry ingredients.
Fold in vanilla, orange peel, walnuts, and zucchini.
Spoon into tube pan.

Bake for 45 minutes to 1 hour, or until toothpick comes out dry.

Cool in pan for 15 minutes.
Remove to wire rack to cool completely.


Cranberry-walnut oatmeal

The Cranberry-walnut oatmeal recipe by Mayo Clinic staff is excellent with one change. I find the steel-cut oats are more tender if I

  1. toast them in a heavy saucepan,
  2. cover them with water to 2 inches above the oats, then
  3. soak them overnight.

Check the recipe out at :


Dinners for Days 43 to 48

43 Salmon steaks Braised with Bell Peppers, Olives, and Lemons Bon Appetit Jan-08


44 Georgian Bean Salad w/Walnuts from Full Of Beans page 75

This bean salad is more like a side dish. Sometimes our veggie-day is a very low calorie day. Today we accompanied the bean salad with raw carrots, celery, green pepper, red onion and cucumber with two dips:

Avocado dip

Hot mushroom dip – this dip was excellent and is now in Marg’s “Best” file.

45 Pacific Snapper or Sole Fillets w/Herbs from Lighthearted page 102

46 Cauliflower & Pasta Bake w/Croutons Ultimate Kitchen Companion p545

47 Tuna, Red Onion, & Parsley Salad w/Endive epicurious.com


48 Chicken Fajitas from Light Kitchen page 125

Cheese & Apple, Pear or Peach Breakfasts

Our breakfasts are usually based on oats, but once in a while we have a fruit and cheese melt. The following recipes come from THE SOY ZONE by BARRY SEARS. I ignore the “purified” water and just use tap water.


1/3 cup purified water

¼ tsp powdered cinnamon or ginger

1 tbsp raisins

1½ small apples (6 oz), cored, halved and cut into eighths or 2 inch cubes

4 oz low-fat mozzarella or cheddar-style soy cheese, grated or cut in thin strips

12 almonds, raw or lightly toasted

Add water, spice, raisins, and apples to a skillet with lid.

Cover and bring to a boil.

Reduce heat and simmer until almost tender (4 to 6 min).

Sprinkle nuts, then cheese over fruit.

Cover and simmer until cheese melts (2 to 3 min).

Serve immediately, using a spatula to slide onto plate.


¼ cup purified water

¼ tsp ground cinnamon

1 tbsp raisins

1 1/2 small apples, Granny Smith or Fuji, halved, cored, and cut into eighths

4 walnut halves, chopped (I use more – about 8 halves)

4 oz sharp low-fat cheddar cheese, grated (sometimes I use less)

Preheat oven to 400oF.

In a medium sauté pan with a lid and oven-proof, add water, cinnamon, raisons and apples.

Bring to boil over high heat, then reduce to medium, cover, and simmer until apples are tender (6 to 10 min).

Uncover pan and turn off heat.

With a wooden spoon or spatula, group apple slices together to form a loose circle.

Sprinkle with chopped walnuts and grated cheese.

Transfer pan to oven and cook until cheese melts (3 to 5 min).

Serve hot.


1/3 cup purified water

¼ tsp powdered anise or whole anise seeds

1 tbsp raisins or currants or 2 dates, minced

1 medium pear (7½ oz), cored, peeled if waxed, and cut into thin wedges

4 oz low-fat mozzarella or cheddar-style soy cheese, grated or cut in thin strips

12 almonds, lightly toasted

Add water, spice, raisins, and pears to a skillet with lid.

Cover and bring to a boil.

Reduce heat and simmer until almost tender (4 to 6 min).

Sprinkle nuts, then cheese over fruit.

Cover and simmer until cheese melts (2 to 3 min).

Serve immediately, using a spatula to slide onto plate.

My Favourite Oatmeal Cookies

As requested by some parents of Dylan’s T-Ball team I am posting 3 excellent recipes for oatmeal cookies. The first one, of course, is for the cookies I brought to the party after the last game. My dentist loved this recipe because each cookie contains 183 calories of sweetness! Dylan’s favourites, until this party, are also included. Try them all!

Bill Flewelling’s Oatmeal Chocolate Chip Cookies

from Toronto Star many years ago

makes 36 cookies

1 cup               margarine, softened

¾ cup              brown sugar

¾ cup              granulated sugar

2                      eggs

1½ cup           whole wheat flour

1 tsp                baking soda

½ tsp               salt

2 cups             semisweet chocolate chips

2 cups             quick-cooking rolled oats

1 tsp                vanilla

1 cup               chopped walnuts or pecans


Pre-heat oven to 350 degrees F.

In a large bowl cream margarine and sugars.

Add eggs and beat well.

In a separate bowl sift together flour, baking soda and salt.

Add to creamed mixture and mix well.

Stir in chocolate chips, oats, vanilla and nuts.

Drop by tablespoons on to greased baking sheets about 2 inches apart.

Bake until golden brown, about 8 to 10 minutes.

Cool, then enjoy.

Nutrition Information (per cookie)

Total calories             183

From fat                      103     or         56%

From carbs                  66                  36 %

From protein                14                    8 %

Oatmeal and Dried Cranberry Cookies

Also excellent and at 147 calories per cookie; from:


Honey Oatmeal Raisin Cookies

Excellent as well at 102 Calories; from the 2008 Milk Calendar and can be viewed at:


Broccoli with Mushrooms and Walnuts

This was a fantastic surprise! I prepared it a couple of hours before serving. After refrigerating and re-heating, it was still so moist and retained all the flavours – mushrooms, broccoli, walnuts, and the sauce. It’s by LonghornMama at Recipezaar and can be viewed at:


Marg placed this into her “Best” folder.

Perfect Oatmeal

Two bests today:

1. This may be my favourite breakfast. View the recipe at:


I think this recipe serves 3, based on the way my wife and I eat, but we only cut back on the water, oats and milk. In addition it’s already sweet enough for us, so we do not add the molasses.

2. This web site is awesome. It includes much useful information about the “World’s Healthiest Foods”.