Daily Dish for Lunch Dinner Thursday, July 30th 2020

I want to apologize for not having the daily dish out the past two days as our internet went down from a major lighting strike and it was so bad it ruined the internet connection.

I will be developing a new breakfast menu eventually that we can have that is heart healthy!

Breakfast is more than just an eye-opener that helps you transition from sleep to the day ahead. Eating breakfast, especially one that includes whole grains, reduces your risk for heart attack, stroke, type 2 diabetes, and heart failure, reports the May 2008 issue of the Harvard Heart Letter.

A host of mostly small studies show that eating breakfast, as compared with skipping it, makes for smaller rises in blood sugar and insulin after all of the day's meals and snacks. Smoothing out the blood sugar and insulin roller coaster can help reduce levels of harmful LDL cholesterol and triglycerides. It can also curb the appetite.

What you eat for breakfast matters just as much as whether you eat it, if not more so. The Harvard Heart Letter suggests these menu ideas that are heavy in whole grains, fruits, and healthy protein sources:

• a bowl of steel-cut oatmeal topped with fruit and walnuts

• a bowl of high-fiber, whole-grain cereal such as Fiber One, Shredded Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit

• 6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds

• a whole-grain English muffin with peanut butter

• an omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices

• a smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils.

Resource: https://www.health.harvard.edu/press_releases/a-healthy-breakfast-may-protect-against-heart-disease

Low-Sodium Meal Plan for the Week from Allina Health, Minneapolis, Minnesota

https://www.allinahealth.org/health-conditions-and-treatments/health-library/patient-education/heart-failure/diet-and-nutrition/low-sodium-sample-menu-plans-for-one-week

Low Sodium and Diabetic friendly recipes:

https://www.tasteofhome.com/collection/diabetic-italian-food/

Diabetic Friendly Breakfasts:

https://www.tasteofhome.com/collection/breakfast-ideas-for-diabetics/

Salad Bible of Salads Anything you can imagine:

https://www.tasteofhome.com/article/how-to-make-salad/

Lemony Shrimp & Tomatoes

Ingredients

• 1/3 cup lemon juice

• 2 tablespoons olive oil

• 2 garlic cloves, minced

• 1/2 teaspoon grated lemon zest

• 1 pound uncooked jumbo shrimp, peeled and deveined

• 2/3 cup fresh arugula

• 2 green onions, sliced

• 1/4 cup plain yogurt

• 2 teaspoons 2% milk

• 1 teaspoon cider vinegar

• 1/2 teaspoon sugar

• 1/2 teaspoon salt, divided

• 12 cherry tomatoes

• Onion Flakes , Onion Salt

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Directions

• In a large bowl, whisk lemon juice, oil, garlic and lemon zest until blended. Add shrimp; toss to coat. Let stand 10 minutes.

• Place arugula, green onions, yogurt, milk, vinegar, mustard, sugar and 1/4 teaspoon salt in a food processor; process until smooth.

• On 4 metal or soaked wooden skewers, alternately thread shrimp and tomatoes. Sprinkle with pepper and remaining salt.

• Grill, covered, over medium-high heat or broil 3-4 in. from heat 2-3 minutes on each side or until shrimp are no longer pink. Serve with sauce.

Nutrition Facts 1 kabob with 2 tablespoons sauce: 147 calories, 5g fat (1g saturated fat), 140mg cholesterol, 475mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.

Grilled Broccoli

Ingredients

• 6 cups fresh broccoli spears

• 2 tablespoons plus 1-1/2 teaspoons lemon juice

• 2 tablespoons olive oil

• 1/4 teaspoon onion flakes, onion salt

• 3/4 cup grated Parmesan cheese

• Grilled lemon slices, optional

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Directions

• Place broccoli in a large bowl. Combine lemon juice, oil, salt and pepper; drizzle over broccoli and toss to coat. Let stand for 30 minutes.

• Toss broccoli, then drain marinade. Place cheese in a small shallow bowl. Add broccoli, a few pieces at a time, toss to coat.

• Prepare grill for indirect heat using a drip pan. Place broccoli over drip pan on an oiled grill rack. Grill, covered, over indirect medium heat for 8-10 minutes on each side or until crisp-tender. If desired, garnish with grilled lemon slices and red pepper flakes.

Nutrition Facts 1 cup: 107 calories, 8g fat (3g saturated fat), 8mg cholesterol, 304mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.

Green Salad with Shrimp and Wine Vinaigrette

Ingredients

• 4 large artichokes

• 1 pound fresh asparagus, trimmed

• 1 cup chopped fresh cauliflower

• 1 cup fresh broccoli florets

• 1/2 cup dry red wine

• 2 shallots, finely chopped, divided

• 1/4 cup olive oil

• 1/4 cup red wine vinegar

• 6 cups spring mix salad greens

• 1 bunch watercress

• 20 large shrimp, cooked, peeled and deveined

• 1 small fennel bulb, thinly sliced, fronds reserved

• 1/2 cup julienned sweet red pepper

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Directions

• With a sharp knife, level the bottom of each artichoke and cut 1 in. from the top. With kitchen scissors, snip off tips of outer leaves. Place in a steamer baske in a large saucepan over 1 in. of water. Bring to a boil; cover and steam until leaves near the center pull out easily, 20-25 minutes. Add the asparagus, cauliflower and broccoli ; cover and cook until crisp-tender, 3-4 minutes. Drain. With a spoon, carefully remove and discard the fuzzy centers of the artichokes. Thinly slice artichoke hearts.

• Meanwhile, in a small saucepan, combine wine and 1 shallot. Bring to a boil; cook until liquid is reduced to about 2 tablespoons. In a small bowl, whisk the oil, vinegar, wine mixture, mustard, salt, pepper and remaining shallot; set aside.

• Place salad greens and watercress on a large platter. Top with the cooked vegetables, shrimp, fennel, red pepper and artichoke slices. Drizzle with dressing and sprinkle with reserved fennel fronds.

Nutrition Facts 2 cups: 277 calories, 12g fat (2g saturated fat), 79mg cholesterol, 446mg sodium, 27g carbohydrate (7g sugars, 11g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 fat

Cedar Plank Salmon with Blackberry Sauce

Ingredients

• 2 cedar grilling planks

• 2 cups fresh blackberries

• 2 tablespoons white wine

• 1 tablespoon brown sugar

• 1-1/2 teaspoons honey

• 1-1/2 teaspoons chipotle hot pepper sauce

• 1/4 teaspoon salt, divided

• 1/4 teaspoon pepper, divided

• 1/4 cup finely chopped shallots

• 1 garlic clove, minced

• 6 salmon fillets (5 ounces each)

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Directions

• Soak grilling planks in water for at least 1 hour.

• In a food processor, combine the blackberries, wine, brown sugar, honey, hot pepper sauce, 1/8 teaspoon salt and 1/8 teaspoon pepper; cover and process until blended. Strain and discard seeds. Stir shallots and garlic into the sauce; set aside.

• Place planks on grill over medium-high heat. Cover and heat until planks create a light to medium smoke and begin to crackle, about 3 minutes (this indicates planks are ready). Turn planks over.

• Sprinkle salmon with remaining salt and pepper. Place on planks. Grill, covered, over medium heat for 12-15 minutes or until fish flakes easily with a fork. Serve with sauce.

Nutrition Facts 1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.

Air-Fryer Coconut-Crusted Turkey Fingers

Ingredients

• 2 large egg whites

• 2 teaspoons sesame oil

• 1/2 cup sweetened shredded coconut, lightly toasted

• 1/2 cup dry bread crumbs

• 2 tablespoons sesame seeds, toasted

• 1/2 teaspoon salt

• 1-1/2 pounds turkey breast tenderloins, cut into 1/2-inch strips

• Cooking spray

• DIPPING SAUCE:

• 1/2 cup plum sauce

• 1/3 cup unsweetened pineapple juice

• 1-1/2 teaspoons prepared mustard

• 1 teaspoon cornstarch

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Directions

• Preheat air fryer to 400°. In a shallow bowl, whisk egg whites and oil. In another shallow bowl, mix coconut, bread crumbs, sesame seeds and salt. Dip turkey in egg mixture, then in coconut mixture, patting to help coating adhere.

• In batches, place turkey in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until golden brown, 3-4 minutes. Turn; spritz with cooking spray. Cook until golden brown and turkey is no longer pink, 3-4 minutes longer.

• Meanwhile, in a small saucepan, mix sauce ingredients. Bring to a boil; cook and stir until thickened, 1-2 minutes. Serve with turkey.

Test Kitchen tipIf you don’t have an air fryer, you can make this recipe in an oven.

Nutrition Facts 3 ounces cooked turkey with 2 tablespoon sauce: 292 calories, 9g fat (3g saturated fat), 45mg cholesterol, 517mg sodium, 24g carbohydrate (5g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1/2 fat.

Campfire Potatoes

Ingredients

• 5 medium potatoes, peeled and thinly sliced

• 1 medium onion, sliced

• 6 tablespoons butter

• 1/3 cup shredded cheddar cheese

• 2 tablespoons minced fresh parsley

• 1 tablespoon Worcestershire sauce

• Salt and pepper to taste

• 1/3 cup chicken broth

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Directions

• Place the potatoes and onion on a large piece of heavy-duty foil (about 20 in. x 20 in.); dot with butter. Combine the cheese, parsley, Worcestershire sauce, salt and pepper; sprinkle over potatoes.

• Fold foil up around potatoes and add broth. Seal the edges of foil well. Grill, covered, over medium heat for 35-40 minutes or until potatoes are tender.

Nutrition Facts 1 cup: 276 calories, 13g fat (8g saturated fat), 37mg cholesterol, 245mg sodium, 35g carbohydrate (4g sugars, 3g fiber), 6g protein.

Rainbow Gelatin Cubes

Ingredients

• 4 packages (3 ounces each) assorted flavored gelatin

• 6 envelopes unflavored gelatin, divided

• 5-3/4 cups boiling water, divided

• 1 can (14 ounces) sweetened condensed milk

• 1/4 cup cold water

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Directions

• In a small bowl, combine 1 package flavored gelatin and 1 envelope unflavored gelatin. Stir in 1 cup boiling water until dissolved. Pour into a 13x9-in. dish coated with cooking spray; refrigerate until set but not firm, about 20 minutes.

• In small bowl, combine the condensed milk and 1 cup boiling water. In another bowl, sprinkle 2 envelopes unflavored gelatin over cold water; let stand for 1 minute. Stir in 3/4 cup boiling water. Add to milk mixture. Spoon 1 cup of the creamy gelatin mixture over the first flavored gelatin layer. Refrigerate until set but not firm, about 25 minutes.

• Repeat from beginning of recipe twice alternating flavored gelatin with creamy gelatin layers. Chill each layer until set but not firm before spooning next layer on top. Make final flavored gelatin; spoon over top. Refrigerate for at least 1 hour after completing last layer before cutting into 1-in. squares.

Nutrition Facts 1 piece: 25 calories, 0 fat (0 saturated fat), 1mg cholesterol, 13mg sodium, 5g carbohydrate (5g sugars, 0 fiber), 1g protein.

Artichoke Tomato Salad

Ingredients

• 5 large tomatoes (about 2 pounds), cut into wedges

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1 jar (7-1/2 ounces) marinated quartered artichoke hearts, drained

• 1 can (2-1/4 ounces) sliced ripe olives, drained

• 2 tablespoons minced fresh parsley

• 2 tablespoons white wine vinegar

• 2 garlic cloves, minced

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Directions

• Arrange tomato wedges on a large platter; sprinkle with salt and pepper. In a small bowl, toss remaining ingredients; spoon over tomatoes.

Nutrition Facts 3/4 cup: 74 calories, 5g fat (1g saturated fat), 0 cholesterol, 241mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

Over-the-Top Mac ‘n’ Cheese

Ingredients

• 1 package (16 ounces) elbow macaroni

• 1/2 cup shredded Muenster cheese

• 1/2 cup shredded mild cheddar cheese

• 1/2 cup shredded sharp cheddar cheese

• 1/2 cup shredded Monterey Jack cheese

• 1/2 cup plus 1 tablespoon butter, divided

• 2 cups half-and-half cream

• 2 large eggs, lightly beaten

• 1 cup cubed process cheese (Velveeta)

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Directions

• Preheat oven to 350°. Cook macaroni according to package directions. Meanwhile, combine Muenster, cheddar and Monterey Jack cheeses; set aside.

• In a large saucepan, melt 1/2 cup butter over medium heat. Stir in cream, eggs, process cheese, seasonings and 1-1/2 cups of cheese mixture. Drain pasta; add to cheese mixture and stir to coat.

• Transfer to a greased 2-1/2-qt. baking dish. Sprinkle with remaining cheese mixture and dot with remaining butter. Bake, uncovered, until a thermometer reads 160°, 40-45 minutes.

Nutrition Facts 1-1/4 cups: 585 calories, 33g fat (20g saturated fat), 161mg cholesterol, 550mg sodium, 51g carbohydrate (6g sugars, 2g fiber), 20g protein.