Caesar Salad
1 head romaine lettuce, washed, cut, and spun dry. Keep chilled until serving.
1 can anchovies
2 garlic cloves
1/2 cup olive oil
1 tsp. Worcestershire sauce
1/4 tsp. Tabasco sauce
1 lemon
1 cup Parmesan cheese

In a large salad bowl, mash the anchovies into a paste.
Crush the garlic in a garlic press and mash in with the anchovies.
Add the olive oil, Worcestershire sauce, and Tabasco sauce.
Cut the lemon in half and squeeze in the juice of both halves.
Stir a few times to blend the dressing.
Add the lettuce and Parmesan cheese. Toss until blended.
Serves 2-4 people


Low-Glycemic Meatloaf
1 lb. ground sirloin
1 lb. ground veal
1 lb. ground pork
1 egg, beaten
1 package commercial onion soup mix (has some sugars and hydrogenated fats) or use 4 tablespoons of Homemade Onion Soup Mix (see below)
1/2 cup whole wheat bread crumbs
1- 14 oz. jar Heinz “Reduced Sugar” ketchup
3 tablespoons Worcestershire sauce
9 x 13 (approx.) non-stick pan or pan sprayed with vegetable spray

Pre-heat oven to 350 degrees.
In a large mixing bowl, combine the sirloin, veal, pork, egg, onion soup mix and bread crumbs.
Add 2 tablespoons Worcestershire sauce. Reserve the remaining 1 tablespoon for topping.
Add 1/2 cup of the reduced sugar ketchup. Reserve the remaining ketchup for topping.
Knead mixture together with hands until thoroughly mixed.
Scoop mixture into the non-stick cooking pan, or use a pan sprayed with Pam or other non-stick spray.
Shape meat loaf mixuture into a square, approximately 2″ thick.
Put the remaining ketchup into a bowl, add the remaining 1 tablespoon Worcestershire sauce, and mix thoroughly.
Top the meatloaf mixture with the ketchup/Worchestershire sauce mix until the top and sides are covered.
Bake one hour at 350 degrees, or until internal temperature reaches 160 degrees.
Serve with spinach or Swiss chard sauteed in olive oil and garlic, and/or with sliced, sweet potatoes drizzled in olive oil and baked until tender!

Homemade Onion Soup Mix
Most commercial onion soup mixes contain small amounts of sugar, sugar syrups, and hydrogenated fats. When used in a recipe like the meatloaf recipe above, the amount of sugar and fat present in each serving is small, but if only you or a small number of people will be eating the food, you may want to avoid added sugar and hydrogenated fats altogether. Below is a recipe for a Homemade Onion Soup Mix that eliminates added sugars and fat. The mix is stable and can be stored in a jar in your kitchen, like a spice. It also makes a great snack when mixed with hot water.

2/3 cup dried, minced onion
3 teaspoons parsley flakes
2 teaspoons onion powder
2 teaspoons turmeric
1 teaspoon celery salt
1 teaspoon sea salt
1 teaspoon sugar (or an artifical sweetener like Equal or Splenda, if you prefer)
1/2 teaspoon ground pepper

Mix all ingredients in a jar. Shake the jar well before each use to mix the ingredients.
Use 4 Tablespoons Homemade Onion Soup Mix in a recipe in place of 1 packet of onion soup mix.


Easy 3-Bean Soup

2 yellow onions, diced
2 tablespoons butter
3-4 tablespoons olive oil
4 cloves garlic, diced or pressed
2 can diced tomatoes, with liquid
2 32-ounce containers chicken stock
1 cup water
2 cans black beans, drained
2 cans garbanzo beans, drained
2 cans red kidney beans, drained
1/3 cup dry vermouth or red wine
1 lime (for juice)
3/4 cup fresh basil leaves, chopped
1 package (4 sausages) Aidells Chicken-Italian Sausage (optional), sliced
1/3 cup Italian seasoning
salt and pepper to taste

Melt butter in a large soup pot. Add olive oil. Saute onions and garlic until tender. Add tomatoes (with liquid), chicken stock, water, beans (drained), lime juice, basil leaves, sliced sausage (if desired), and Italian seasoning. Bring to boil and simmer for 20 minutes. Salt and pepper to taste, serve. Note left over soup can be refrigerated for a future lunch, dinner, or hearty snack.


Fish Tacos

1/4 cup olive oil
1 large white onion, diced and divided
2 cloves garlic, diced or pressed
3/4 cup fresh cilantro, chopped and divided
3 limes (2 for marinade, 1 for sauce)
1/2 orange
1 teaspoon dried oregano
1 pound tilapia, bass, or sturgeon fillets
Coarse Kosher salt
Coarse pepper
1/2 cup mayonnaise
1 tablespoon milk
1/2 small head of cabbage, thinly sliced
4 whole wheat tortillas or 2 large whole wheat pitas

In a large mixing bowl, combine olive oil, garlic, 3/4 of the diced onion, half of the chopped cilantro, juice from 2 of the limes, juice from the 1/2 orange, and oregano. Sprinkle the fish with coarse salt and pepper and cover with the marinade mix (either in the bowl or in a shallow pan). Cover and chill for 30 minutes. In a small bowl, whisk together the mayonnaise, milk, the other half of the chopped cilantro, and the juice from the remaining lime together. Add cabbage, mix thoroughly, and chill.

Brush grill grate with oil. Grill fish with some marinade still clinging until just opaque in center (3-5 minutes per side). Grill tortillas or pita rounds until just slightly charred. If no grill is available, fish can be cooked in a frying pan and the tortillas/pita rounds can be warmed in the oven.

Coarsely chop fish. Wrap fish in tortilla with lime/mayonnaise/cabbage mixture. If using pita, cut off top 1/3, open pita, and stuff with fish and lime mayo/cabbage mix.

Serve with grilled or sauteed mixed vegetables, and fresh fruit.


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