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Latest recipes from Kara...

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Balsamic and Maple Glazed Salmon

  •  
    • Salmon is a very heart healthy fish - containing much more omega-3 heart healthy fats compared to many white fish.
    • Unfortunately, along with more of the beneficial heart healthy fat comes more potassium.
    • To help control your potassium intake, limit salmon portions (and trout - also a higher potassium and higher omega-3 content fish) to the size of a deck of cards which is approximately 110 grams raw.  

xx

INGREDIENTS...

4 x 4 oz. ...or 4 x 110 g... fresh or frozen salmon fillets, about 1 inch thick
(Fillets with or without skin are fine though there is LESS sticking to the pan when fillets WITH skin are used.)

2 tbsp. balsamic vinegar 

3 tbsp. maple-flavored pancake syrup (Real maple syrup would provide an additional 30 mg of potassium per serving of fish.)

1 tbsp. lemon juice

1 tbsp. dijon-style mustard

1 tbsp. finely diced shallot (1/2 a small shallot)

2 tsp. roughly chopped fresh rosemary 

Ground Pepper

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METHODS...

  1. If frozen, thaw fish in the fridge over night.
  2. Rinse fish and pat dry with paper towel.  Lay fish on a lightly greased grill pan or on a baking tray lined with parchment paper (if no parchment paper available, lightly grease the baking tray).  Place fish skin-side down and tuck thin edges under thicker part of fillets.
  3. Pre-heat oven broiler.
  4. In a small saucepan, combine balsamic vinegar, syrup, lemon juice, mustard and shallot.
  5. Bring mixture to a boil and then reduce to medium heat and simmer until a thick, syrup-like consistency is achieved (approximately 5-10 minutes).
  6. Remove from heat and stir in rosemary.
  7. Evenly coat fish fillets with glaze and sprinkle with ground pepper.  
  8. Broil for approximately 10 minutes with rack just above middle height of oven, or until fish flakes with a fork.

SUGGESTED SERVINGS:  Eat along with white rice and green beans, asparagus or sugar snap peas.  Alternatively, serve over a green salad. 

Nutritional Info per Fillet...

  • Energy  229 kcals.
  • Protein  21 g
  • Fat  10 g  (Saturated/Trans Fat 2.1 g)
  • Carbohydrate  10 g
  • Sodium  113 mg
  • Potassium  391 mg
  • Phosphorus  234 mg


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Fluffy Homemade Pancakes

Commercial pancake mixes are high in sodium and phosphorus. 
This homemade alternative addresses both issues.  Enjoy! 

YIELD:   6 pancakes (approximately 5 inches in diameter)

SERVING SIZE:  2 pancakes

INGREDIENTS:
1 cup White All-Purpose Flour
3 tablespoons White Granulated Sugar
1/4 teaspoons Baking Powder
½ tsp. Baking Soda
1 tsp. Cream of Tartar  
2 1/2 tablespoons Salt-free Margarine
3/4 cup water
1 large Egg  
    
METHODS:
1.       Sift flour, sugar, baking powder, baking soda and cream of tartar into medium mixing bowl.
2.       Melt 2 1/2 Tbsp margarine in a large frying pan until melted.  Use medium-low heat.
3.       Be sure to tip the pan side to side to coat/grease all over.
4.       Transfer melted margarine from frying pan into a small bowl.  Do not scrap the frying pan clean.  Add water and egg to the small bowl.  Mix well.
5.       Stir liquid mixture into the dry ingredients until it is thoroughly moistened.  It is okay if the batter is lumpy.
6.       Cook the pancakes over medium to medium-high heat in the large frying pan on the stove-top (or at 375°F using an electric griddle).  The cooking surface requires a thin coating of melted margarine.
7.       Cook pancakes until the tops are bubbly and the bottoms golden brown. 
8.       Turn the pancakes over to cook other side.
9.       Serve hot with syrup, margarine and sugar, honey, or fruit coulis.   
NOTEIt is best to cook multiple pancakes at once to maximize the rising action of the cream of tartar.  Thus, it is preferable to use a large frying pan or griddle versus a small frying pan.
   
NUTRIENT ANALYSIS, per 2 pancakes
Energy               320 kcals.
Carbohydrate    45 g
Fiber                  1.2 g
Protein              7.5 g
Fat                    12.2 g
Saturated/Trans Fat    2.4 g
Sodium             272 mg
Potassium        237 mg
Phosphorus      124 mg

 

Candy Cane Meringue Kisses
...yummy bite-size festive treats to satisfy a sweet tooth.
My favorite way to eat them: pop the whole thing in your mouth and let it sit for 5–10 sec­onds before com­pact­ing the whole thing between your tongue and the roof of your mouth.

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YIELD:  approximately 40 meringue kisses

To make the Can­dy ­Cane Meringue Cook­ies, you’ll need a few things:

Parch­ment Paper

Quar­ter coin

Pen­cil

OPTIONAL:

Pip­ing Bag

Piping Tip about 1/4 inch in diam­e­ter (I use a #12 tip.)

Ingredients

  • 2 large egg whites – Make SURE that NO YOLK remains in the whites.  Let them sit out for a bit to come to room temperature.
  • 1/2 cup gran­u­lated sugar
  • 1/8 tea­spoon cream of tar­tar
  • 1/2 cup crushed candy canes – Make SURE that you crush them very small.  Oth­er­wise they get caught in the pip­ing tip–very frustrating!!

Methods

  1. Pre-heat oven to 225°F (110°C).
  2. With a pen­cil, use a quar­ter to trace (about 40) cir­cles on parch­ment paper.  Leave at least a half inch of space between each cir­cle.  (I use two baking sheets.)
  3. Turn the parchment paper upside down onto your bak­ing sheet.  You should be able to see the cir­cles through the paper.
  4. Put egg whites in a mixing bowl that goes with an electric mixer.  If the electric mixer's whisk does not touch the egg whites, use a manual whisk to whip by hand until they are bub­bly, frothy and nearly dou­ble in vol­ume.
  5. Add the cream of tartar. 
  6. Using the electric mixer and whisk attachment, now whisk the egg whites on medium-speed ...and whip away!
  7. You want to get to a "soft-peak" stage. You can tell this has been reached when you lift the whisk up out of the egg white and the peak droops over at the tip.
  8. Increase the speed of the mixer to high.  As the egg whites con­tinue to beat, slowly pour the sugar into the bowl.
  9. Beat until "stiff peaks" form.  To test for "stiff peaks" stop the beat­ers and then lift them — straight peaks should form.  The egg whites will become smooth, moist and shiny.
  10. Con­tinue beat­ing on high until "stiff peaks" are formed.  The egg whites will be very stiff and glossy.
  11. Add HALF of the crushed candy cane (1/4 cup). Fold gen­tly until mixed.  The meringue is now ready.
  12. If you are NOT using a piping bag, add the remaining crushed candy cane and gently fold into the meringue.  Spoon it out "as-is" onto the parch­ment paper circles.    
  13. If you ARE using a piping bag (gives the option for more height & more of a peak), place the pip­ing tip into the pip­ing bag. 
  14. Scoop the meringue into the pip­ing bag.  Twist the bag closed just above the point to which the meringue fills the bag.  Minimize the air that remains in the piping bag.
  15. Pipe flat cir­cles onto the parch­ment paper to cover each traced circle.  
  16. Place a thin layer of crushed candy cane on each circle of meringue. 
  17. Pipe upwards in a tight, spiral motion on top of the crushed candy cane.  Pull upward at the end of piping each cookie to give a nice peak shape. 
  18. They should look like big choco­late kisses.  Practice on an extra piece of parchment before making the cookies!!   
  19. When all meringue is used or pans are filled, place in the oven for 1 hour and 30 min­utes. Don’t open oven door during cooking!
  20. Allow to set on pans for a few hours after done bak­ing.  They are a lit­tle frag­ile espe­cially at the tips.  ...and did I mention yummy!?!


 

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Baked Fish with Coriander and Fennel Seeds

Baked Fish with Coriander and Fennel Seeds - use a white fish or your choice.
Example:  halibut (or tilapia, cod, etc.)   

YIELD:  4 servings 

Ingredients

4 halibut filets, each being approximately 4 oz. (125 g)

1 tsp. fennel seeds

1 tsp. coriander seeds

1/4 tsp. ground black pepper

1/8 tsp. salt

1 tbsp. olive oil or melted margarine

Methods
1.  Preheat oven to 375°F (190°C).
2.  In a small frypan over medium heat, lightly toast fennel and coriander seeds until fragrant.  Remove from heat and set aside.
3.  On a cutting board using a Chef's Kife (large bladed knife) or using a mortar & pestle, break up the fennel and coriander seeds to help release their flavors.
4.  Combine fennel and coriander with salt and pepper and set aside.
5.  Pat fish dry and then brush both sides of each filets with olive oil or melted margarine.
6.  Sprinkle spice mixture on one surface of each filet.  Bake filets spice-side up in heated oven for approximately 15 minutes or until fish flakes eaily with a fork and a knife inserted into the centre of the filets come out warm.

RECOMMENDED SERVING SUGGESTION: Serve over couscous with a side of asparagus, green beans or broccoli.


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Lemon Mustard Pasta with Chicken, Bell Pepper and Asparagus

YIELD:  serves 4 

INGREDIENTS:

300 g spaghetti (or other pasta such as penne, farfalle, etc.)
350 g raw chicken, cubed in chunks
2 1/2 tbsp. Olive oil
12 sprigs of asparagus (Cut off the bottom inch of stems.)
1 red bell pepper, cut into bite-size chunks
Black pepper, to taste 

Sauce:

5 tbsp. lemon juice
2 tbsp. Dijon mustard
4 tbsp. Olive oil 

Garnish:

1 ½  tbsp. chopped fresh parsley, cilantro or dill

METHODS:

1.      Combine all sauce ingredients in a bowl and mix well.

2.      Heat 1 1/2 tbsp. olive oil over medium heat in a fry-pan.  Add cubed chicken to fry-pan and cook until lightly browned on all sides and no hint of pink on the interior.  Remove from direct heat, cover and keep warm.

3.   Bring a large fry-pan of water to a rapid boil.  Add asparagus and boil for 2 minutes.

4.      Dispose of the water in which the asparagus was cooked.  Submerge the asparagus in ice-cold water until cooled.  Remove asparagus from water, cut into smaller pieces (approximately 1 ½ inch in length) and set aside.

5.      Place spaghetti in a large pot of rapidly boiling water and cook approximately 10 minutes (until al dente).

6.      While cooking spaghetti, heat 1 tbsp. of olive oil in a large fry-pan over medium heat.  Add red bell pepper and sauté for 5 minutes (i.e. until fragrant and slightly tender).

7.      Add asparagus and continue cooking for 1 minute.  Add chicken and heat another minute.

8.   Add 2 tbsp. of sauce to chicken vegetable mixture.  Season with black pepper as desired.

9.      Strain cooked pasta and add remaining sauce.  Toss pasta to coat with sauce.

10.  Divide pasta between 4 plates and top with chicken-vegetable mixture.

11.  Garnish with chopped fresh herb.  Dig in and enjoy!


   

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"Mock" Garlic Mashed Potatoes

This mashed cauliflower recipe is a good substitute for traditional high-potassium mashed potatoes.  Many people prefer the taste and texture of this recipe over double-boiled mashed potatoes.  Though the potassium content is reduced compared to regular mashed potatoes, this recipe does still contain significant potassium.  Be sure that all other food items at the meal are low-potassium choices.  This recipe is also a great low-carbohydrate choice for people with diabetes. 


YIELD:  4 cups = 6 servings (2/3 cup per serving)

INGREDIENTS:

 1 bulb Garlic (or 1 tsp. garlic powder)
1 medium head Cauliflower
1 - 1 ½ tablespoon Cream cheese, softened
1 ½ - 2 tablespoon Margarine
Garnish:  ground black pepper & chopped fresh chives   

METHODS:

  1. Heat oven to 350°F (175°C).
  2. Cut off the top of garlic bulb to expose garlic cloves.  Place garlic bulb on aluminum foil.  Drizzle with olive oil and sprinkle with black pepper.
  3. Loosely wrap foil around garlic bulb and roast in pre-heated oven for 45 minutes until soft.
  4. Bring a large pot of water to a boil over high heat.
  5. Clean and cut cauliflower into small pieces.  Cook cauliflower in boiling water for about 6 minutes, or until well done.
  6. Drain cauliflower; pat cooked cauliflower dry with paper towel or a clean cloth.  Do not allow the cauliflower to fully cool.  It is easier to mash when warm or hot.
  7. Using an immersion blender, a counter-top blender or a food-processor, blend the cauliflower with cream cheese and garlic.  If using fresh garlic, start with 5 cloves and increase as desired based on preferred taste.  Blend until almost smooth.  Add margarine and continue blending until smooth.
  8. Keep warm in saucepan over low heat until ready to serve.
  9. Serve and garnish with ground black pepper and chopped chives.
NOTES:  If using garlic powder, add it at the same time as the cream cheese and margarine.

NUTRIENT ANALYSIS per 2/3 cup:

Energy  73 kcals.
Total Fat  5.1 g (1.4 g saturated fat)
Carbohydrate  6.1 g
Fibre  2 g ...thus, available carbohydrate = 4.1 g
Protein  2.3 g
Sodium  65 mg
Phosphorus  53 mg
Potassium  314 mg 

An equivalent amount of regular mashed potatoes provides:

426 mg of potassium

20 g of available carbohydrate

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Citrus-Cumin Vinaigrette

For those who long for the fresh taste of oranges yet recognize their high potassium content, this dressing may help fill the void.  With only 1/2 cup of orange juice in enough dressing for 6 salads, the potassium content is acceptable for a kidney-friendly diet.

Yield:  approximately 3/4 cup (200 ml)  

Ingredients:

1 teaspoon cumin seeds or 1 tsp. ground cumin

1/2 cup orange juice

2 tablespoons lemon juice 

1 1/2 tablespoon extra-virgin olive oil 

1 tablespoon honey 

2 teaspoons Dijon mustard 

Freshly ground pepper 

Directions: 

If using ground cumin, skip steps 1 and 2. 

1.  Toast cumin seeds in a small skillet over medium-high heat until fragrant, about 2 minutes.

2.  Remove from heat; cool slightly. Transfer to a spice grinder (or mortar & pestle) and process until finely ground. 

3.  Combine all ingredients in the jar of a blender; blend until smooth.

SUGGESTED SERVING:

Serve vinaigrette over a salad consisting of...

-  Arugula, Boston Bibb or Butterhead lettuce

-  Canned mandarin orange segments

-  Sliced celery 

-  Cooked chicken breast cut into slices or chunks 

Nutrient information per 2 tbsp. (approx. 30 ml):

Energy               53 kcals.
Total Fat            3.4 g
Saturated Fat      0.5 g
Carbohydrate      5.5 g
Fibre                  0.1 g
Protein               0.2 g
Sodium              25 mg
Phosphorus          6 mg
Potassium          46 mg

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