Author / susanb181

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Posts by susanb181

When my partner was diagnosed with Type 2 diabetes we learned ways to manage the disease including changing our cooking and exercise habits. I'm writing my blog, "Type2 Delicious" to share with other folks in the same situation, including recipes and tips (not medical information). Enjoy!
by susanb181

Vietnamese-Style Stir Fry

stirfry

 

This is a great way to combine a bounty of fresh in-season veggies, tofu for protein and lots of flavor. My version includes Vietnamese or Thai fish sauce which we love; (we visited Vietnam a few years ago and it remains a special place in my heart and mind).

Yes, there’s quite a bit of prep, but as I’ve mentioned in previous posts, it’s worth it. This stir fry is very tasty, healthy and filled with lots of interesting flavors and colors. And with most everything cooked in the wok–at least doing the dishes isn’t too bad! (Ok, there’s one more pan for browning the tofu – I use a non-stick AllClad so it’s easy to clean), and another pot if you cook brown rice as we do to serve with this–again, Rick limits his serving to approx. 1/2 cup.

Tasty Vietnamese-Style Stir Fry

INGREDIENTS

  • 2-3 zucchinis, sliced into 1″ inch pieces (add 1-2 yellow squash if you like)
  • 1 large head broccoli, chopped into flowerets
  • 3-4 carrots, sliced  into 1″ pieces
  • 2 red and/or yellow/orange peppers, sliced into 1″ pieces (add green if you like them–I don’t)
  • 1-2 large onions, chopped into med. size (not too finely chopped)
  • 1 cup mushrooms (we use Cremini), chopped into med. size pieces
  • 3-4 cloves garlic, chopped fine
  • 2-3 Tbsp. Safflower or other high heat oil
  • 1 large cube firm or extra firm tofu (slicing instructions in next section)
  • Optional: leftover cooked chicken, sliced into 1″ cubes
  • Sauce:
  • 1-2 Tbsp. fish sauce–Thai or Vietnamese
  • 1-2 Tbsp. reduced sodium soy sauce or Tamari
  • 2 Tbsp. mirin (Japanese rice wine) or use any crisp white wine
  • 2 Tbsp. water
  • 2-3 Tbsp. lime juice
  • Salt free seasoning/pepper to taste

TO DO: (note: one secret to successful stir frying is to have all pieces approx. the same size–so they cook evenly.)

1. Mix and reserve sauce ingredients in a small bowl.

2. Cut the tofu cube into three or four sections–I cut them crosswise–so that each piece is square. Marinate the tofu sections in approx. 1/2 of the sauce mixture for 10 minutes.

3. Add 1 Tbsp. of oil to a frying pan; on medium high heat, brown the tofu sections for 4 minutes on each side. Remove from pan; chop into 1″ pieces and reserve.

4. Heat the wok on high. When a drop of water sizzles, add remaining oil.

5. Add carrots, broccoli and peppers to the wok–stir fry (I use cooking chopsticks or a flat wooden spatula–sometimes both.) When somewhat tender–about 5-6 minutes–remove from the wok into a bowl.

6. Add onions, mushrooms, zucchinis to wok.  Stir fry these veggies for approx. 4 minutes.

7. Add tofu and garlic to mushrooms and zucchinis, (and cooked chicken if using). Stir fry, making sure not to burn the garlic (adjust the heat as needed).

8. Add back the carrots, peppers and broccoli; add sauce remaining in bowl as well as any used to marinate and saute the tofu. Stir fry 2-3 minutes on high ’til everything is well mixed and hot!

9. Serve with brown or wild mix rice; (we love Lundberg’s wild rice mixes*–there are several.)

*www.lundberg.com

Enjoy!

www.type2delicious.com

by susanb181

Sunday Breakfast Sweet Potato Frittata

breakfast-frittata_web

 

The point of this blog is not to give medical information — but to share some of the foods and recipes we’re creating as well as modifications we’ve made to recipes from other sources; I intend to give credit where credit is due.

I also welcome you to share your own recipes and meal suggestions for diabetes as well as high blood pressures; (mainly with limited salt– of course, it can be added at table which is what I do if I have the need).

Now to get into the heart and sole; yes, fish is a staple.

I’m going to start with a breakfast recipe; will get to salads, lunch or snacks and main dishes. Please share your breakfast favorites!

SUNDAY BREAKFAST FRITTATA with sweet potatoes

INGREDIENTS

  • Serves 3-4 (all ingredients can be doubled for additional servings and/or leftovers)
  • 6- 8 eggs beaten, (fresh as possible- we’re lucky as we buy from a friend who has chickens so the yolks are golden orange)
  • 1–2 sweet potatoes or yams, washed and chopped in 1/4 ” cubes with skins – your choice (I’m a fan of the Japanese sweet potatoes, my partner loves the redder flesh jewel yams– you might know that sweet potatoes or yams are counterintuitive as they are way lower in glycemic index than other types of potatoes; white, yellow, red, ok, purple–sweets are a better choice).
  • 2-3 zucchini, chopped
  • 1/2 lb cremini mushrooms sliced (you can use button but cremini are more flavorful)
  • 1 small red or yellow pepper chopped
  • 1/2 large or 1 med yellow onion chopped
  • Salt-free Seasoning such as Mrs. Dash’s or Spike
  • 1 tablespoon Thyme (fresh) or 1 tsp. dried
  • 2-3Tbs. Olive oil
  • 1-2 small pats butter
  • Cheese for grating
  • Optional: pre-cooked chicken sausage, chopped or sliced

TO DO:

1. Heat butter and olive oil on med heat in large pan, add chopped sweet potatoes, cook -stirring and flipping with spatula til all sides are crisp and insides are tender -about 15 min. (You can cover for the first 5 minutes or so on lower heat, being careful not to burn.) Then uncover and finish on med heat.

2. In a separate pan or skillet, add about a Tbsp. of the oil and cook the onion til transparent.

3. Add the pepper and mushrooms to the onions. Sauté til tender, then add the zucchini and sauté another 5-7 minutes (adding more oil if necessary).

3. If adding sausage, heat in oven or separate pan–(I like to be somewhat efficient about clean up -so would heat in the oven on foil or foil-lined baking sheet.)

4. Cover the potato base with the vegetables (and sausage).

5. Season with thyme and salt free seasoning (and/or salt and pepper if no blood pressure issues).

6. Beat the eggs (add a tsp. of cream or milk – I think it makes them beat smoother). Cover the vegetable/( sausage)/potatoes with the eggs.

7. Let set a few minutes, then turn down to low heat. Use a spatula to go around the edges, and also make holes in the mixture- until it is cooked but not hard–to a custardy consistency.

Grate cheese of your choice on top; (we love Midnight Moon-great for grating (<*).
It’s a semi-hard goat cheese made in Holland, from Cypress Grove Creamery, http://www.cypressgrovechevre.com.

Remove from heat and let set for 5-6 minutes. Serve in wedges.

www.type2delicious.com

by susanb181

Roasted Winter Vegetables

 

raw-ingredients-roasted-winter-vegetables

Raw ingredients – lots of good stuff!

diabetes-friendly-roasted-winter-vegetables

Ready to enjoy!

 

So good, pretty and easy! Take a mix of colored raw winter vegetables; your choice; (I’m sharing our latest mix- but almost any root veggies that you like will be fine for this).

I like to include vegetables that aren’t so common such as white turnips, parsnips and kohlrabi, as well as the old standards like carrots, onions and beets. Sometimes I also add fennel and delicata squash.

I made a large mix of these for our Christmas Eve family dinner – it was the highlight of the meal; (even though we had also had roast turkey, leg of lamb, sweet potatoes, green beans and salad)!

A non-holiday suggestion is serve with roast chicken and the always good green salad– so delicious and healthy!

Roasted Winter Vegetables

INGREDIENTS

  • 1 bunch each of red and yellow beets (save the greens for a future dish- recipe to come)
  • 3-5 white turnips
  • 1 bunch Kohlrabi
  • 4-5 carrots
  • 1 large red onion
  • 3-4 parsnips
  • 2-3 Tbsp olive oil
  • Salt-free seasoning and pepper to taste

TO DO:

1. Preheat oven to 425.

2. Scrub all vegetable; cutting off ends and any bad spots. Only peel Kohlrabi; other veggies are cooked unpeeled.

3. Cut beets, kohlrabi, turnips and onions in 1/2. Cut carrots and parsnips in 1/2 lengthwise. Mix in a bowl with olive oil and seasonings.

4. Lay all cut veggies on one layer (each piece touching the pan) face down on oiled baking sheet and bake for 45-50 minutes until tender.

5. You can then turn off the oven and let vegetables roast on their own for at least another 1/2 hour — they become carmelized and sweet- melt in the mouth!

7. Add more seasonings and salt if you like.

8. Serve with gusto!

www.type2delicious.com

by susanb181

Sautéed Spicy Pumpkin

sauteed-sugar-pie-pumpkin

baked-halibut-kale-pumpkin-low-carb

All together great meal!

Here is the second vegetable side dish that rounds out the halibut and kale dinner.

As I mentioned previously, the kale is tangy and savory and the spicy, richness of the pumpkin complements both fish and kale. The pumpkin requires a bit more preparation, as it is baked first, but it’s worth it for the beta-carotene and flavor; (* see more about pumpkin benefits).

My mom was a pediatrician; she told her patients’ parents that as long as their darlings ate one green and one orange/yellow vegetable, not to worry. This certainly fits the bill!

What’s not to like? Low cal, low carbs, high deliciousness!

Sautéed Spicy Pumpkin

INGREDIENTS

  • 2-3 small eating pumpkins (we use sugar pie pumpkins)
  • After baking–
  • 2-3 Tbsp. Olive oil
  • 1 Tbsp. Unsalted butter
  • 1 tsp. Cinnamon
  • 1 tsp. cumin
  • 1 tsp. turmeric
  • lemon zest to taste
  • 1/2-1 tsp. cayenne (to taste)
  • Salt free seasoning/pepper to taste

TO DO:

1. Preheat oven to 375.

2. Wash pumpkins and cut off stems; then cut in half and scoop out pulp and seeds; ( keep and roast seeds if you like- there are many recipes online for this).

Don’t peel at this point.

3. Put olive oil on cut insides; lay face down on parchment paper on baking sheet and bake for 45-50 minutes until tender (fork can easily pierce skin). Try not to overcook–so that the flesh is still somewhat firm.

4. Let cool; scoop out cooked flesh and chop into 1″ pieces; (it may be too mushy, in which case just scoop out).

5. In a large saucepan, heat butter and 1-2 Tbsp. Olive oil.

6. Add pumpkin flesh and sauté on med heat.

7. Add spices and seasonings to taste.

8. Serve with gusto!

* http://www.huffingtonpost.com/2014/09/04/pumpkin-health-benefits_n_1936919.html

www.type2delicious.com

by susanb181

Kale Sautéed with Bacon and Onion

healthy-kale-with-bacon-recipe

kale sauteed with bacon

baked-halibut-kale-pumpkin-low-carb

All together great meal!

 

Here goes; as promised, the first of the delish vegetable dishes that accompany the baked halibut. The pumpkin recipe will follow.

Of course, you can enjoy the halibut with lots of other dishes, but these seem to go so well. The kale is tangy and savory and the spicy, richness of the  pumpkin complements both fish and kale. Plus I like the mix of colors — after all, we eat with our eyes as well as mouth and nose. And as always, low carbs rule!

Kale with Bacon

INGREDIENTS

  • 2 bunches Kale (your choice of type-we now get a home delivered organic veggie/fruit box so we get whatever kale is in it)
  • 2 slices bacon, chopped before frying
  • 1 large onion chopped; (you can also add 1-2 shallots)
  • 1 Tbsp. olive oil
  • Salt free seasoning/pepper to taste

TO DO:

1. Wash and then strip kale leaves from stems.

2. Discard tough ends and woody stems and chop more tender ones into 1/2 -1″ pieces.

3. Chop leaves into 1″ pieces.

4. In large saucepan (we use a large aluminum All Clad) fry bacon til almost crisp; add olive oil and onion and cook til transparent.

5. Reduce heat to low. Add stems and sautée about 7-8 minutes.

6. Add leaves and sautée about 10-15 minutes more (cover for 10 minutes, but check to make sure not burned); turning mixture occasionally.

7. Taste for tenderness, and serve.

Be sure to follow my blog for the spicy pumpkin recipe!

Enjoy!

www.type2delicious.com

by susanb181

Baked Halibut, Kale with Bacon and Sautéed Sugar Pie Pumpkin

Baked Halibut, Sugar Pie Pumpkin and Kale

Baked Halibut

image

Kale with bacon

image

Sautéed sugar pie pumpkin

image

All together great meal!

Baked Halibut (to come; sautéed kale and pumpkin)

After our holidays with a surfeit of rich, heavy food; (ok–delicious, and still basically low carb), including a traditional roast turkey, leg of lamb, and of course lots of vegetable sides, plus oysters Rockefeller, as well as raw, we’re ready for some lighter fare, especially fish.

Fish is great for lots of reasons and halibut is one of my favorites; though not the fattiest of fish it’s still highly recommended for Omega-3 advantages, low calories/low cholesterol and overall deliciousness. (Wild, line caught halibut is recommended due to lower Mercury content.*)

Baked Halibut in a lemon/mustard/caper sauce combined with kale sautéed with bacon and onion and sautéed pre-baked sugar pie pumpkin makes a scrumptious low carb meal.

In this post I’ll give you the halibut recipe.

In subsequent posts I’ll share the other recipes we enjoyed for this dinner.

Please follow my blog to make sure you get them too!

INGREDIENTS

  • 3/4 lb. halibut, preferably wild, line caught *http://seafood.edf.org/halibut#bmb=1
  • 2-3 Tbsp. olive oil
  • 1/2 cup white wine (something dry like Sauvignon Blanc)
  • 2-3 Tbsp. Dijon-type mustard
  • Capers to taste (I love them so I use about 1/3-1/2 C)
  • Salt-free seasoning, pepper; or use salt if you can
  • 1-2 tsp. lemon juice plus grated rind (yellow only as the white is bitter)
  • Paprika to dust on top before serving

TO DO:

1. preheat oven to 400.

2. In a Pyrex glass or Corningware pan (I used Pyrex 9×13 size) lay halibut fillets or steaks on a single layer on a thin layer of olive oil ( approx. 1Tbsp.).

3. Mix/wisk together remaining olive oil, mustard, white wine, lemon/rind and seasonings.

4. Spread sauce over fish.

5. Sprinkle 1/2 of the capers on top.

6. Bake 10-15 minutes depending on thickness of fish;(we like our fish moist and just a tad underdone- cook yours how you like it).

7. Sprinkle remaing capers and dust with paprika.

Serve with sautéed kale, pumpkin, (recipes to come), and, as we usually have, a crisp green salad with a tart, lemony vinaigrette.

Enjoy!

www.type2delicious.com

by susanb181

Moroccan Chicken and Vegetables

healthy-moroccan-chicken-vegetables

Moroccan chicken and veggies

 

This is my version of a recipe I originally saw in Sunset Magazine. I made the Sunset-as-was recipe first and found it somewhat boring. I now add a more intense spice flavor, with cumin, cinnamon and turmeric; spices that also are supposed to help with blood pressure, plus we like the taste.

This dish is a two- step process, as you brown the chicken first, but still quite easy and very satisfying. I serve it over brown rice to sop up the juices. (Rick only eats 1/2 cup, but enjoys every grain!)

By the way, we like leftovers, so we make more than what the two of us eat in one meal; if you do too, this recipe serves 3-4. Of course, you can make amounts as you like.

As usual, we also have a green salad with a vinaigrette. My parents were European so I still carry on the habit of eating my salad after the main course, which is even more delicious as I think I enjoy the tastiness more as a “finish” to my meal.

Note: This dish could be made with leftover turkey from your holiday meal. Even simpler; just cook the vegetables, add chunks or slices of turkey, spices, lemon, and heat for 5-10 minutes. Just thought of it as I’m making a turkey for our families’ get together Thanksgiving.

Enjoy! And happy holidays!

Moroccan Chicken and Vegetables

INGREDIENTS

  • 6-8 chicken thighs (I skin and defat them before cooking); also don’t rinse them as it’s been found to spread any bacteria that may be on them. Cooking kills the bacteria.
  • 3-4 peppers, sliced or julienned (I don’t like green, so I use red, orange and yellow- plus they look pretty)
  • 3-4 carrots, sliced in 1/2 ” rounds
  • 2 med or 1 large onion, chopped
  • 2-3 Tbsp olive oil
  • flour for dusting chicken
  • 1/2-1 tsp cumin
  • 1/2-1 tsp turmeric
  • 1 tsp. cinnamon
  • salt free seasoning, pepper; or use salt if you can
  • 1-2 Tbsp juice plus grated rind (yellow only as the white is bitter)
  • 3/4–1 cup white wine
  • ground red pepper or cayenne to taste and dust on top before serving (or use paprika)

TO DO:

1. Shake chicken thighs in a bag with flour and salt/salt free seasoning and pepper

2. Heat olive oil in large skillet; add chicken thighs in single layer. Brown on one side for 5 minutes; turn and brown second side 5 minutes.

3. In Dutch oven, sauté peppers, onions and carrots in 1-2 Tbsp olive oil. Add 1/2 of the wine. Cover and simmer for 15 minutes.

4. Add chicken on top of vegetables.

5. Add rest of wine to skillet. Scrape chicken drippings in skillet and add mix to Dutch oven.

6. Add spices and lemon juice/rind.

7. Cover and simmer for 20 minutes; (check meat for doneness– meat should not be red or pink).

Serve over brown, wild rice or other whole grain of your choice, and a crisp green salad with a tart, lemony vinaigrette.

www.type2delicious.com

by susanb181

Eggplant Cheese Stacks

stacks of eggplant topped with cheese and marinara sauce

Delicious eggplant stacks!

I’m reposting this eggplant recipe as I just made it again a few nights ago. It had been awhile and I remembered how delicious and easy this is! If you’re a fan of Eggplant Parmesan, but want to lower the calories and carbs, this is for you. The key is baking and not breading the eggplant. We also use non-dairy cheeses but that’s not a carb issue. Also we love eggplant in almost any dish. This is a favorite.

This dish is easy to make; scrumptious, rich tasting and especially satisfying as a treat with good friends; to share with a good glass of chianti and a fresh green salad, such as Persimmon and Endive Salad. 

By the way, Rick is doing very well with his reduced carbs, exercise, including walks after dinner, and lots of veggies and fruits. So far no meds necessary!

Eggplant Cheese Bake (type of Eggplant Parmesan)

INGREDIENTS

  • 1-2 eggplants (choose ones that are full and glossy, deep purple colored)
  • 32 oz. jar of marinara sauce (make your own from canned or fresh tomatoes, garlic and olive oil, or buy prepared – I’m a fan of Mezzetta’s sauce for this dish.)
  • 1/2 lb. cheese in slices (we use Dayna’s non-dairy Jack but if no dairy issues use mozzarella or regular Jack)
  • cheese for grating (again, goat Midnight Moon* or regular Parmesan)
  • Optional- 2-3 tsp Breadcrumbs for topping
  • 1-2 Tbsp olive oil

TO DO:

1. Wash and slice eggplants into 1″ rounds; preheat oven to 400.

2. In a bowl, shake eggplant slices with 1 Tbsp olive oil.

3. Lay parchment on baking sheet and lightly spray with olive oil. Arrange eggplant slices in a single layer on parchment.

4. Bake eggplant for 20 minutes until almost tender.  Remove from oven.

5. In a 9×13 casserole (I use Pyrex); spread about 1/2 cup of marinara sauce.

6. Make a stack base of eggplant in a single layer on top of the sauce, usually 6-8 slices; (depending on the size of your eggplant).

7. Top each eggplant slice (stack base) with a slice of cheese, grated cheese and a dollop of sauce. Stack  remaining slices evenly on the bases, using the same order of ingredients.

8.  Top the dish with remaining sauce, add grated cheese and, if you like, about 2-3 tsps breadcrumbs.

9. Bake for 30 minutes until bubbling and cheese is melted.

Remove from heat and let set for 10-15 minutes. Serve at least one stack per person.

* http://www.cypresscreamery.com

www.type2delicious.com

by susanb181

Steamed Veggies, Brown Rice and Cheese/Casserole (Double Duty)

diabetes-friendly-steamed-veggie-casserole

 

Type2Delicious #4 Steamed Veggies/Casserole (Double Duty)

A delicious dish Rick introduced me too is a compilation of vegetables, brown rice and cheese, which we first serve as fresh steamed veggies and rice and then bake leftovers into a casserole. As usual, amounts and choices are arbitrary – these are what we like. For the casserole we actually kind of throw in whatever we have left over; including once a few sweet potato fries.
Dish 1:
STEAMED VEGGIES, BROWN RICE and CHEESE
INGREDIENTS:
  • Cauliflower 1 whole, broken into flowerets
  • Broccoli (1-2 bunches), peeled stalk and broken into flowerets and 1/2 ” stalk pieces
  • Red or yellow pepper (1-2); I confess that I’m not a green pepper fan, but go ahead and add if you are.
  • Zucchini and yellow squash, (4-5) chopped into 1/2 ” pieces
  • Carrots (3-4) chopped 1/2″ pieces
  • Mushrooms (1/2 lb.) Cremini are our go-to for this. Sliced.
  • 1 yellow onion chopped
  • Brown rice (I like Lundberg wild and brown rice mix)
  • Soy Jack cheese and goat cheese for grating (would be good with other cheese such as cow’s milk cheddar or Gouda, but Rick doesn’t eat dairy). We like Dayna, a brand of soy cheese and the Midnight Moon, our favorite goat grating cheese from Cypress Grove Creamery.*

TO DO:

  • Cook the rice according to package directions, approx. 45-50 minutes
  • In a large pot first steam the peppers, carrots and broccoli for approx. 10 -12 minutes, til they are tender but still firm
  • Remove the first batch of vegetables into a large bowl
  • Add the cauliflower, mushrooms and onions to the steamer. Steam for 10 minutes
  • Add the zucchini and yellow squash and steam an additional 10 minutes
  • Add the first group of steamed veggies back to the mix
  • Serve veggies over rice in large bowls
  • Grate the cheeses on each serving
  • Optional; serve with your favorite Thai peanut sauce, Siracha, soy or Tamari sauce
Dish 2:
VEGGIE CASSEROLE
INGREDIENTS:
    • You guessed it- leftover veggies (plan to have them)
    • Leftover rice–(plan again)
    • 2 large eggs, beaten
    • Optional; add chopped chicken apple sausages
    • Herbs such as Herbs de Provence, Thyme or Marjoram; (I don’t recommend Rosemary or Basil, as their strong flavor will overwhelm this subtle tasting dish)
    • 1/2 lb soy Jack cheese, regular cheddar, Gouda, Swiss, etc.; (use your favorite or a mix for flavor variation) shredded
    • Cheese for grating

TO DO:

  • Spray olive oil on a 9×13 casserole dish (I use Pyrex or Corning Ware)
  • Preheat the oven to 375 degrees
  • Mix veggies and rice, in a large bowl
  • Mix in the eggs
  • Mix in the cheese
  • Mix in optional sausages
  • Spread evenly onto the casserole dish
  • Grate cheese on top ( Parmesan, Midnight Moon, your choice)
  • Bake for 40-45 minutes until hot and bubbly and brown on top

I serve both dishes with a green salad, usually with an olive oil/lemon vinaigrette; often including a small head of crushed garlic in the dressing; still subtle but tangy.
by susanb181

Rick’s Chicken Salad

healthy-chicken-salad

Chicken salad on our old wooden plates!

We enjoy cooking together, and I admit that Rick is a much better chopper! One of our favorite lunch foods is chicken salad; it’s a great use for leftover chicken as everyone knows, right? Also it’s low in carbs and has a good combo of protein and veggies in our version. (The amount of chicken I’m giving is based on leftover roast chicken; you can start fresh and cook your own chicken if you prefer.)

Rick’s Chicken Salad

INGREDIENTS:

  • Approx. 2 cups of cooked chicken shredded; (we use the whole leftover chicken breast as we both prefer dark meat so usually the breast is left over)
  • carrots diced (last time we used 2 carrots)
  • celery, diced (3 stalks)
  • 1/3 red onion, diced
  • 6-7 roasted or raw almonds, chopped fine
  • 3-4 Tbsps. light mayonnaise
  • 1-2 Tbsp. Mustard (last time, whole seed Dijon)
  • 1Tbsp. Pickle relish
  • Juice of 1/2 lime
  • Lemon pepper (salt free) to taste
  • Dash of Cayenne pepper (or drop in Siracha- our new found favorite)
  • Optional; 3-4 Tbsp. apple, skin on, diced; your choice; (we are lucky to have an apple tree and use those when in season or get what’s featured at the Farmer’s Market)

A Variation: Susan’s Chicken Salad Sauce (a bit more Indian/Mediterranean spice mix)

First mix the sauce:

  • 3-4 Tbsp. light mayonnaise or 1/4 cup light mayo and 1/4 cup Greek plain yogurt (if dairy is not a problem)
  • Juice of 1/2 lemon (more or less, depending on your taste – lemon to me is a necessity)
  • 1 tsp. White wine vinegar
  • 1 Tbsp. mustard any type you like (Dijon or whole seed; I also like Snug Harbor * mustard)
  • 1/4 tsp. cumin
  • 1/2 tsp. curry powder and/or turmeric
  • Salt-free spice mix like Mrs. Dash’s
  • Ground pepper to taste
    *www.snugharborcompany.com

As I’ve said before, use the amounts you like, but these proportions work well.
Combine all ingredients into a bowl, and mix well.
Serve on lettuce leaves and/or whole grain toast; depending on your carb situation.

We really like eating our lunch al fresco under the apple tree in the back yard.

Enjoy!!