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Saturday, October 27, 2012

Fri. Oct 26th

Arugula Puree Salmon with Cauliflower Gratin & Mango Carrots for Dinner!

Daily Tidbit:  So tonight I experimented by attempting to make a healthier, yet still delicious, Cauliflower Gratin.  Most Gratin dishes call for a lot of Butter and Bread Crumbs, but I was able to concoct a delicious version using just 1 tbsp of Butter and no Bread Crumbs all at and we were really happy with the result.  It was still Creamy though made with only Fat Free Milk, and still Cheesy, though made with less than 1.5 cups of Cheese for 6 servings, not bad!  There are lots of yummy dishes that only need a few tweaks to make them more healthy, here are some popular Comfort Food makeovers from Health Magazine:,,20627058,00.html



Plain Oatmeal with Cinnamon & Walnuts

Breakfast:  Plain Oatmeal with Cinnamon & Walnuts
1/2 cup Oatmeal (uncooked) mixed with 1 cup Fat Free Milk & microwaved

3-4 good shakes of Plain Cinnamon 
2 tbsp plain chopped Walnuts 
5 oz. Orange Juice
Regular Coffee, black


Vegetable Curry Pastry

Lunch: South African Miniature Pastry Assortment (visiting friends for lunch)

5 Miniature pastries, comprised of Miniature Vegetable Curry Pies with Potato, Onion and Peas & Miniature Ground Beef Pies
1 Chocolate cookie with Chocolate Icing

Sadly, no pix, except for the one above from the Web which strongly resembles one of the pastries I tried.  All delicious as only pastries can be!


Snack:  1/4 cup dry roasted, lightly salted Peanuts & Fat Free Milk


Arugula Puree Salmon with Cauliflower Gratin & Mango Carrots

Dinner: Salmon with Veggies

1 Fillet of Wild Caught Alaskan Salmon - sprayed with Canola Oil, seasoned with salt & baked at 350 for 12 minutes, then topped with 1 tbsp of Arugula Puree (recipe below)
Mango Carrots (recipe below)
Cauliflower Gratin (recipe below)
1 cup Cantaloupe
Water with Lemon 


Dessert:  1 Local Red Delicious Apple, Water



Arugula Puree Recipe:
Simply put a couple large handfuls of Arugula into a Food Processor and process while streaming in EVOO until you get desired consistency.  This works great a healthy, flavorful spread for a sandwich, or in this case as a topping for baked fish or chicken!

Mango Carrots Recipe:
Boil Baby Carrots in Water on stove, just barely covering the top of the Carrots with Water.  Cook until desired done-ness, allowing much of the water to evaporate and reduce.  I think I cooked ours for 20 minutes, check on the Carrots every 5-10 minutes.  Add 1 tbsp Mango Butter to the pot and stir and serve!

Mango Butter is like a jelly, but contains more fruit than sugar and actually no butter at all!  It has fewer Calories than using just plain sugar or honey to sweeten the Carrots, meanwhile it adds Vitamin A & C to the dish to boot!

Cauliflower Gratin Recipe:
Take 1 large head of Cauliflower, cut and wash florets.  Steam on stove until desired done-ness (I cooked mine until soft enough to mash!)  

Meanwhile in another sauce pan heat 1 tbsp EVOO with 1 tbsp Butter.  Once melted add 1/2 White Onion, finely chopped and cook until soft.  Add salt and fresh ground Pepper to taste and 2 tbsp Flour.  Stir while cooking the flour another 2 minutes.  Lower heat and add 2 cups Fat Free Milk and stir until the sauce begins to thicken.  Once thickened add 1 cup Shredded Cheddar Cheese.  Tip: the cheese will melt more easily if you buy a block of Cheese and grate it yourself.  Add 1/4 cup Grated Parmesan Cheese and blend in and stir until all cheese has melted.

Grease broiler safe Casserole dish with Canola Oil Spray and pour Cauliflower into the dish.  Using a fork mash the Cauliflower inside the Casserole dish.  Once it is at desired consistency, pour the Cheese sauce ontop of the whole dish.

So to brown the sauce & cheese on top I broiled mine on high, but that resulted in near burning and would recommend broiling for a longer period of time on Low, keeping a close eye on the dish.  The flavor however was wonderful and no bread crumbs or additional Butter was needed!


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