Recipe Doctor: Elaine Magee MPH, RD

Feeling inspired to make a seasonal summer recipe? Here’s a fresh-tasting corn salad that you can make when the ears of corn are six for a dollar and you have a couple vine-ripened tomatoes handy. Fresh cilantro and red onion flavors complete the salad perfectly. I was tempted to drizzle a couple teaspoons of olive oil over the top but truthfully, it tasted so fresh and light just the way it was.

Ingredients

* 6 large ears of corn
* 1 1/2 cups chopped tomato (about 1 1/2 large vine ripened tomatoes)
* 1/2 cup finely chopped red onion (2/3 cup if you want a stronger onion flavor)
* 1/2 cup finely chopped fresh cilantro, firmly packed
* 1 tablespoon lime juice (add more to taste)
* Salt and pepper to taste (optional)

Preparation

1. Add 3 inches of water to a large saucepan or stockpot and drop in the 6 ears of corn. Bring water to a rolling boil; add a cover and let the water boil for about 2 minutes. Turn off the heat and let the corn sit in the water for about 20 minutes.
2. Remove corn from the water and drain well. Cut the corn off of the cob (you should have at least 4 cups) and add to a serving bowl. Combine corn with remaining ingredients and toss to blend. Add salt and pepper to taste if desired and more cilantro or lime juice if desired.

Yield: Makes 6 servings.

Nutritional Analysis per serving: 137 calories, 5 g protein, 30 g carbohydrate, 1.8 g fat, .3 g saturated fat, .6 g monounsaturated fat, .8 g polyunsaturated fat, 0 mg cholesterol, 5 g fiber, 25 mg sodium (not including any salt added to taste). Calories from fat: Omega-3 fatty acids = .03 gram, Omega-6 fatty acids = .8 gram.

Note: For a delicious variation, add one can of black beans, drained and rinsed, along with 1 tablespoon of olive oil. The beans add color, fiber and antioxidants.

Originally posted at WebMD

Thanks to Scott Keith at Wellsphere for reviewing my book, Tell Me What to Eat if I Suffer from Heart Disease.

[Elaine’s next book, TELL ME WHAT TO EAT IF I SUFFER FROM HEART DISEASE, is now available in bookstores and online]

Yummy Dark Chocolate Cupcakes with Double The Fiber and A third Less Sugar

Q—Dear Recipe Doctor, I just enjoyed a moist and delicious chocolate cupcake from a bakery and it made me wonder if you had ever lightened a plain chocolate cupcake? If so, please pass along the recipe.

A—Cupcakes are tricky because if you reduce the sugar too much and add too much whole wheat flour, it can end up tasting like a chocolate muffin instead of a chocolate cupcake. With a delicious moist chocolate cupcake as our goal, I started with a recipe that calls for unsweetened cocoa powder (which has the highest amount of antioxidants compared to other forms of chocolate) and cut the sugar by one-third and replaced half of the white flour with whole wheat flour. And to bring down the saturated fat and calories, I added 2 tablespoons of canola oil instead of 4 tablespoons of melted butter. I increased the buttermilk used (and switched to a lowfat buttermilk) to compensate for the melted butter we had cut out.

The lighter (and still delicious) cupcakes contain 80% less saturated fat, 42% less fat, 24% fewer calories and double the fiber compared to a typical chocolate cupcake without frosting.

Dark Chocolate Cupcakes
A typical chocolate cupcake (same size) contains 140 calories, 6 g fat, 3 g saturated fat, 32 mg cholesterol, and 1 gram fiber per cupcake (without frosting).

Makes 10 to 12 cupcakes

1/4 cup + 2 tablespoons whole wheat flour
1/4 cup + 2 tablespoons unbleached white flour
1/2 cup granulated sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt (optional)
6 tablespoons unsweetened cocoa powder
3 tablespoons hot water
2 tablespoons canola oil
7 tablespoons lowfat buttermilk
2 teaspoons vanilla extract
1 large egg, higher omega-3 if available
1 large egg white (or 2 tablespoons egg substitute)

1. Preheat oven to 350-degrees. Line a standard 12-cup muffin tin with paper or foil liners.
2. In medium bowl, combine flours, sugar, baking powder, baking soda, and salt if desired and set aside.
3. In large mixing bowl, combine cocoa, hot water and canola oil, beating on medium-low speed until a smooth paste forms. Add in the buttermilk, vanilla, egg and egg white and beat until combined. On low speed, blend in the flour mixture.
4. Spoon a scant 1/4-cup of batter into each prepared cup and bake for about 20 minutes (a toothpick inserted in the center should come out clean). Transfer cupcakes to a wire rack to cool completely.
5. Dust cupcakes with powdered sugar or decorate as desired.

Per cupcake (without frosting): 107 calories, 3 g protein, 18 g carbohydrate, 3.5 g fat, .6 g saturated fat, 2 g monounsaturated fat, .9 g polyunsaturated fat, 21 mg cholesterol, 2 g fiber, 130 mg sodium. Calories from fat: 30 percent. Omega-3 fatty acids = .3 gram, Omega-6 fatty acids = .6 gram. Weight Watchers POINTS = 2

[Elaine’s next book, TELL ME WHAT TO EAT IF I SUFFER FROM HEART DISEASE, is now available in bookstores and online]

Quick Fish Recipe–Citrus Glazed Salmon

Q—Dear Recipe Doctor, we are trying to eat fish more often and were hoping you had a recipe you would share that is easy to make.

A—One of my favorite fish recipes is Citrus Salmon and I love to make it a meal by paring it with a nice green salad. It’s a very satisfying dinner salad because it’s loaded with smart fats (from the salmon, walnuts, and avocado) and quality protein. To save dinner prep time you can broil or grill the salmon ahead of time and have it refrigerator-ready to add to the salad.

Citrus Salmon Salad
You can choose to grill or broil the salmon for this salad.

Makes 4 servings
Citrus Salmon
1/2 cup orange juice
1 tablespoon finely chopped orange zest
1 tablespoon lemon juice
1 tablespoon honey
2 teaspoons canola or olive oil
2 teaspoons finely chopped fresh parsley
2 teaspoons finely chopped fresh chives
1 pound salmon filet, cut into 4 equal sized pieces
Black pepper to taste

Salad Ingredients
8-12 cups spinach, romaine or mixed salad greens (2-3 cups per serving)
1 avocado, diced
1/3 cup dried cranberries
1/3 cup reduced fat blue cheese
1/3 cup walnut pieces
6 to 8 tablespoons light raspberry walnut vinaigrette (or similar light dressing)

1. Add orange juice, orange zest, lemon juice, honey, oil, parsley and chives to a small bowl and whisk together well. Combine citrus marinade and salmon pieces in a sealable plastic bag or a medium bowl. Refrigerator for a couple of hours.
2. If broiling, preheat oven to broil and line a baking dish that fits the salmon filets as closely as possible, with foil. Coat the foil with canola cooking spray. Place salmon flesh side down in baking dish and top with citrus sauce and black pepper if desired. Broil about 6-inches from the heat, skin side up, for about 4 to 5 minutes (watch carefully). Remove dish from broiler and remove the now crisp skin with a fork and discard. Flip the filet over, cover well with the citrus sauce in dish, and continue to broil until fish is cooked throughout (about 5 minutes more).
3. If grilling, coat the indoor or outdoor grill rack with canola cooking spray and preheat to medium-high. Remove the salmon from the marinade and sprinkle with pepper to taste. Place the salmon on the grill and grill until cooked throughout (4 to 6 minutes on each side if outdoor grill or about 6 minutes if using a double sided indoor grill). Spoon some of the citrus marinade on top of the salmon while grilling if desired.
4. While salmon is cooling, prepare salad by layering the salad ingredients in 4 individual salad bowls. Drizzle lightly with a light raspberry vinaigrette (or similar) and place a serving of salmon on top. Serve!

Per serving: 400 Calories, 30 g protein, 22 g carbohydrate, 21 g fat, 4 g saturated fat, 8.5 g monounsaturated fat, 8.3 g polyunsaturated fat, 62 mg cholesterol, 7 g fiber, 426 mg sodium. Calories from fat: 45 percent. Omega-3 fatty acids = 4 g, Omega-6 fatty acids = 4.3 g. Weight Watchers POINTS = 8

TELL ME WHAT TO EAT IF I SUFFER FROM HEART DISEASE is now available! Take a peek, order a copy, tell your friends!

Easter-Friendly Favorite Potato Casserole Gets A Makeover

Q—Dear Recipe Doctor, I would like a lighter potato recipe to try for this year’s Easter Dinner. Thought you might have a suggestion or two.

A—Many families across the country make some version of this popular potato side dish on Easter, but the truth is it compliments many different entrees–not just ham. It’s easy to throw together, you don’t even need to peel or slice potatoes, and it’s always a crowd pleaser.

To make it light, reduced fat condensed cream soup is used along with a nonfat or light sour cream and the stick of melted butter normally added has been completely eliminated. Along with switching to reduced fat sharp cheddar cheese, the potato casserole is topped with crushed light potato chips instead of regular.

Light O’Brien Potato Casserole
(50% fewer calories, 75% less fat, saturated fat, and cholesterol)
You can make this casserole ahead of time, just cover the dish and store in refrigerator until you are ready to bake it.

Original recipe contains 345 calories, 25 grams fat, 15 grams saturated fat and 73 milligrams of cholesterol per serving.

Makes 12 servings (for 6 servings see note below)

8 cups frozen Potatoes O’Brien or Southern-Style Hash Brown Potatoes, partially thawed (one, 18-ounce bag)
1 1/2 cups light or nonfat sour cream
1 cup chopped green onions (white and part of green) or chopped white onions
10 3/4-ounce can Healthy Request condensed cream of chicken soup (cream of mushroom soup can be substituted)
1/2 cup fat free half and half (lowfat milk can be substituted)
2 1/2 cups (10 ounces) shredded reduced fat sharp cheddar cheese
1/2 teaspoon black pepper
2 ounces Reduced Fat Ruffles Potato Chips, crushed (or other light potato chip)

1. Preheat oven to 350-degrees. Coat a 13 x 9-inch baking dish with canola cooking spray.
2. In large bowl, combine all ingredients except potato chips (potatoes, light or nonfat sour cream, onions, condensed cream soup, fat free half and half, shredded cheese and pepper).
3. When mixture is blended well, spread into prepared dish and top with crushed potato chips. Bake until casserole is golden and bubbling (about 30 minutes).

NOTE: If you want to make a smaller batch for a regular dinner and not a holiday meal or potluck, Add half of the amount of each of the ingredients and spread the mixture into a 9-inch square or round baking dish. Bake for 30 minutes or until bubbling and golden.

Per serving: 180 calories, 9 g protein, 23 g carbohydrate, 6 g fat, 3.6 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 20 mg cholesterol, 2 g fiber, 306 mg sodium. Calories from fat: 30 percent. Omega-3 fatty acids = .1 gram, Omega-6 fatty acids = .8 gram. Weight Watchers POINTS = 4

Favorite Rolled Sugar Cookies Get A Hearty-Healthy Makeover Before Valentines Day!

Q—Dear Recipe Doctor, have you ever developed a healthier rolled sugar cookie? I don’t believe I’ve seen one in the column and it would really come in handy through the year.

A—Your timing is perfect because I developed a new and improved rolled sugar cookie recipe this past Christmas. This is the recipe that keeps on giving because it comes in handy for any holiday. With Valentines Day approaching, you can use it to make personalized hearts for friends and family.

I used mostly whole wheat flour in this recipe and a combination of 1/2 cup each of whipped butter and less fat margarine instead of 2 sticks of hard butter or shortening. I reduced the sugar by a quarter cup and used a combination of a higher omega-3 egg and egg substitute instead of 2 eggs (although using 6 tablespoons of egg substitute and no eggs also works). I love that you can just roll these cookies out as soon as you mix the dough, they hold up well to decorating, and that they keep at room temperature for up to a week. Oh yes…and they taste great too!

Wheat Rolled Sugar Cookies
(With 50% less saturated fat and cholesterol, a third less total fat, 25% fewer calories, and three times the fiber!)

No need to refrigerate this dough…it’s ready to roll, cut and bake by the time you finish mixing. If your dough does seem too loose to handle though, just chill it in the refrigerator for an hour or so.

NOTE: If you are making the cookies with children who might be eating the dough raw, just use 6 tablespoons of egg substitute in place of the one egg and 2 tablespoons egg substitute called for.

Original Recipe contains 214 calories, 8 grams fat, 5 grams saturated fat, 38 mg cholesterol and only .5 gram of fiber per cookie.

Makes about 2 dozen 4-inch cookies

2 cups whole wheat flour
1 cup unbleached white flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup less fat margarine (with 8 grams fat per tablespoon)
1/2 cup whipped butter
1 3/4 cups granulated sugar
1 tablespoon pure vanilla extract
1 large egg, higher omega-3 if available
2 tablespoons egg substitute
1/2 cup powdered sugar (white flour can be substituted)

1. Preheat oven to 325-degrees. Line two baking sheets with parchment paper or coat nonstick cookie sheets with canola cooking spray.
2. In medium bowl, combine flours, baking powder and salt with whisk; set aside. Combine whipped butter, margarine, sugar and vanilla in mixing bowl by beating on medium speed with an electric mixer fitted with a paddle attachment until fluffy.
3. Beat in the egg and egg substitute. Reduce speed to low and gradually beat in flour mixture.
4. Lay a big sheet of wax paper on a flat surface and dust with powdered sugar. Roll a third of the cookie dough into a ball and then roll in the powdered sugar. Roll out dough to about 1/4-inch thickness, adding more powdered sugar as needed to prevent sticking. Cut out cookies with a 4-to-5 inch cookie cutter. Use a metal spatula to transfer cookies from the wax paper to prepared baking sheet.
5. Repeat this process with remaining dough, incorporating dough scraps with the next ball of dough.
6. Bake cookies until edges of cookies barely turn golden (about 15 minutes). Let cookies cool on wire rack. These cookies keep well at room temperature for up to a week!

Per cookie: 160 calories, 2.5 g protein, 26 g carbohydrate, 5.5 g fat, 2.3 g saturated fat, 1.5 g monounsaturated fat, 1.5 g polyunsaturated fat, 15 mg cholesterol, 1.5 g fiber, 129 mg sodium. Calories from fat: 31 percent. Omega-3 fatty acids = .1 gram, Omega-6 fatty acids = 1 gram. Weight Watchers POINTS = 3.

Buttery but Light Blueberry Shortbread

Q—Dear Recipe Doctor, I am addicted to shortbread and I am begging you to make up a buttery but light shortbread recipe for me. PLEASE HELP!

A—I understand the affinity for shortbread and butter. I’m no Paula Deen though, so I whipped you up a shortbread dough using half whipped butter and half less fat margarine (which cuts the fat and saturated fat by a third without changing the flavor or consistency too much. I doubled the vanilla extract normally called for and substituted whole wheat flour for the majority of the flour (it really works well). To jazz this recipe up a bit, I added half a cup of dried blueberries—but you could use whatever dried fruit you like.

Even with 21% fewer calories, 33% less fat, half the saturated fat and cholesterol and double the fiber—the shortbread is still delicious.

Buttery but still Light Blueberry Shortbread
(With one-third less fat and half the saturated fat and cholesterol and double the fiber)

Original recipe contains 196 calories and 12 grams of fat, 7 grams saturated fat, 30 mg cholesterol and 1 gram of fiber per serving.

Makes about 16 wedges

1/2 cup whipped butter, room temperature
1/2 cup less fat margarine with no trans fat (8 grams fat per tablespoon)
3/4 cup powdered sugar
1 teaspoon vanilla extract
1/2 cup dried blueberries
1 cup whole wheat flour
3/4 cup unbleached white flour
1 tablespoon powdered sugar

1. Preheat oven to 325-degrees. Coat an 8-inch tart dish with scalloped edges (if available) with canola cooking spray; set aside.
2. In mixing bowl, using electric mixer fitted with the paddle attachment, cream whipped butter, margarine and 3/4 cup powdered sugar together on low speed until blended then increase to medium speed for about 20 seconds. On low speed, blend in the vanilla and dried blueberries. Continuing on low speed, slowly add both flours and beat only until combined.
3. Spread dough into prepared pan by dusting the top of the dough with a tablespoon of powdered sugar and then pressing with your fingers to evenly fill the pan. Bake for 30 minutes or until just light brown around the edges. Let cool about 15 minutes then cut into 16 wedges and serve!

Per serving:
154 calories, 2 g protein, 18.5 g carbohydrate, 8 g fat, 3.5 g saturated fat, 2.5 g monounsaturated fat, 2 g polyunsaturated fat, 10 mg cholesterol, 2 g fiber, 81 mg sodium. Calories from fat: 45 percent. Omega-3 fatty acids = .2 grams, Omega-6 fatty acids = 1.6 grams. Weight Watchers POINTS = 3

Easy But Elegant Appetizer For A Healthful Holiday Party

Q–Dear Recipe Doctor, do you have an appetizer recipe that is easy but can be served at more elegant functions?

A—It’s that wonderful time of year when we are attending all sorts of work and friend functions, many of which we are asked to bring an appetizer to. I like this recipe for Smoked Salmon Champagne Mousse because it calls for only a few ingredients and it’s an elegant departure from the party standards such as spinach dip, cheese balls and deviled eggs. I just pulled this dish together one day when I had an opened bottle of champagne and a package of lox in my refrigerator.

The mousse very low in calories and saturated fat because we are using fat free sour cream as the base for the mousse and the subtle flavor comes from smoke salmon and champagne. Each serving of mousse only contains 40 calories; almost zero saturated fat, and 100 milligrams of fish omega-3s. Serve it with a nice whole wheat crackers and this appetizer will contribute some fiber too.

Smoked Salmon Champagne Mousse

Makes 6 to 8 servings

1 teaspoon unflavored gelatin (from a 1/4-ounce envelope)
4 ounces lox or smoked salmon, coarsely chopped
1 cup fat free sour cream (light sour cream can be substituted)
2 tablespoons champagne (white wine can be substituted)

Garnish: Fresh dill for garnish (optional)
Serving: Whole wheat crackers or baguette slices

1. Place 3 tablespoons cold water in a small saucepan and sprinkle gelatin over the top. Let this mixture stand for 5 minutes. Gently heat mixture over low heat while stirring, just until gelatin dissolves. Set mixture aside.
2. In food processor bowl, combine salmon, sour cream, and champagne. Pulse briefly until mixture is smooth. With motor running, pour in the slightly cooled gelatin mixture and pulse just until combined.
3. Pour mixture into two 8-ounce serving bowls or into 6 to 8 individual appetizer cups. Cover each bowl or cup with plastic wrap and refrigerate until firm (at least 2 hours) Garnish mousse with fresh dill if desired and serve with whole wheat crackers or baguette slices.

Per serving (just the mousse) if 8 per recipe: 40 calories, 4 g protein, 5 g carbohydrate, .6 g fat, .1 g saturated fat, .3 g monounsaturated fat, .2 g polyunsaturated fat, 6 mg cholesterol, 0 g fiber, 320 mg sodium. Calories from fat: 13 percent. Omega-3 fatty acids = .1 gram, Omega-6 fatty acids = .1 gram. Weight Watchers POINTS = 1

Easy Pumpkin Pie (without evaporated milk)

By Elaine Magee, MPH, RD

It’s that wonderful week in November when pumpkin pie and roast turkey are front and center on dinner tables throughout the country. And it’s probably the only time during the year when you buy the obligatory can of evaporated milk. I don’t know about you but I always shudder when I see and smell the evaporated milk as I’m pouring it into the mixing bowl.

With that in mind, I wanted to share an easy recipe for pumpkin pie I’ve developed that calls for fat-free half and half instead of evaporated milk, which is something I actually have in the refrigerator most of the time. The light pumpkin filling is made with one egg and 1/3 cup egg substitute instead of 3 eggs and 1 1/3 cups fat-free half and half replaces the can of evaporated milk. And a tablespoon and a half of brown sugar sweetens each serving.

You can make your own piecrust or purchase one that you like that is lowest in saturated fat and/or higher in fiber.

Easy Pumpkin Pie
(With 37% fewer calories, and over 45% less fat and cholesterol)
Original recipe contains around 395 calories, 17 grams fat, 5 grams saturated fat, 93 mg cholesterol per serving.

Makes 8 servings

1 homemade or store-bought pie crust made with whole wheat flour if possible

15 ounce can sold-pack pumpkin, unsweetened
3/4 cup dark brown sugar
1 tablespoon cornstarch
1/2 teaspoon salt
2 teaspoons pumpkin pie spice (or use 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon nutmeg)
1/4 teaspoon ground cloves
1 1/2 teaspoons pure vanilla extract
1 large egg, higher omega-3 if available
1/3 cup egg substitute
1 1/3 cup fat free half and half

Optional flavors: For added flavor add 1 1/2 teaspoons grated orange zest into the pie filling mixture or replace 2 tablespoons of the fat free half and half with dark rum.

1. Begin defrosting pie crust, bringing it to room temperature. Preheat oven to 325-degrees.
2. In large mixing bowl, combine pumpkin, brown sugar, cornstarch, salt, pumpkin pie spice, cloves, vanilla, egg, egg substitute, and fat free half and half by beating on medium speed for a minute or two.
3. Pour filling into piecrust and bake in center of oven until filling is set, the edge of the crust is golden brown and a knife inserted in center of pie comes out clean (about 50 minutes). If needed, you can add a pie crust ring or cover the edge of the pie crust with a strip of foil to prevent the crust from becoming too brown.
4. Let cool and refrigerate pie until ready to serve.

Per serving (using a store-bought whole wheat crust): 248 calories, 5.5 g protein, 38 g carbohydrate, 9 g fat, 4 g saturated fat, 2.5 g monounsaturated fat, 2 g polyunsaturated fat, 29 mg cholesterol, 4 g fiber, 340 mg sodium. Calories from fat: 33 percent. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = 1.8 grams. Weight Watchers POINTS = 5

Fish For Breakfast? Try This Simple Salmon Frittata Recipe.

Q—Dear Recipe Doctor, I saw this recipe from The Barefoot Contessa for Smoked Salmon Frittata and it sounds wonderful but calls for butter, lots of eggs and heavy cream. Is there a way to make this light?

A—I love the idea of getting your daily dose of fish omega-3s first thing in the morning but the original recipe that was sent to me contains 15 grams of saturated fat and 405 milligrams of cholesterol. That would seem to cancel out any health benefits your body receives from the wonderful fish omegas.

But we can make a few ingredient switches and turn this fish frittata into a lighter dish with more than half the fat, saturated fat and cholesterol slashed. Fat free half and half is used instead of heavy cream, egg substitute is substituted for half of the eggs, and a teaspoon of canola or olive oil is used to sauté the onions instead of a tablespoon of butter.

Simple Salmon Frittata
Original recipe contains 357 calories, 28 grams fat, 15 grams saturated fat, and 405 mg cholesterol per serving.

Makes 4 servings

1/2 cup chopped sweet or yellow onion
1 teaspoon canola or olive oil
3 large eggs, higher omega-3 if available
1/2 cup egg substitute
1/2 cup fat free half and half
2 ounces (about 1/2 cup) crumbled goat cheese
4 ounces (a scant cup) broiled or cooked salmon, chopped (smoked salmon can be substituted)
2 tablespoons chopped chives or 3 tablespoons chopped green onions (white and part of green)
1 tablespoon chopped fresh dill (1 teaspoon dried dill)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Preheat oven to 350 degrees. Coat an 8 x 8-inch baking dish with canola or olive oil cooking spray.
2. In medium nonstick frying pay, sauté onion with canola oil for a few minutes.
3. In large mixing bowl, beat the eggs, egg substitute and fat free half and half until blended. Pour in goat cheese, cooked salmon, chives or green onions, dill, salt and pepper and sautéed onion all at once and gently stir with spoon to combine all of the ingredients.
4. Pour the mixture into the prepared dish and bake for about 40 minutes or until the frittata puffs nicely and a knife inserted in the center comes out clean. Cut into 4 portions and serve hot!

Per serving: 220 calories, 20 g protein, 6 g carbohydrate, 12 g fat, 5.3 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat, 190 mg cholesterol, .5 g fiber, 220 mg sodium. Calories from fat: 49 percent. Omega-3 fatty acids = .9 gram, Omega-6 fatty acids = .9 gram. Weight Watchers POINTS = 5

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