my.food.log

Chicken Mandarin Salad

2006-07-20T12:49:00.000-06:00

This is my version of Wendy's Mandarin Chicken Salad. It's delicious! Very quick and easy too.

Your favourite green lettuce (not iceberg) or baby spinach, cut or torn into bite-sized pieces
Cooked chicken breast, sliced or cubed (I like the Lilydale Fully Cooked, Seasoned Sliced Chicken Breasts from Costco, and I keep 'em in the freezer for spur-of-the-moment salad making)
Mandarin orange segments, drained (I keep the Del Monte individual bowls on hand for this)
Toasted almonds and/or pecans, coursely chopped
Lemon Garlic Renee's Gourmet Wellness dressing (my absolute favourite salad dressing of all time)

Steak & Rice Wraps

2006-06-19T18:33:00.000-06:00

Whole wheat tortillas
Cooked brown rice
Leftover steak (preferably seasoned with a Santa Fe-style rub and grilled to medium), sliced across the grain
Cheddar cheese, shredded
Lettuce, shredded
Tomato, chopped
Avocado, sliced and tossed with fresh lime or lemon juice
Salsa

Make wraps. Enjoy!

Fabulous Frittata

2005-09-04T18:43:00.000-06:00

This was so good, I had to write it down!

(All measurements are approximate.)

1 tablespoon butter
2 1/2 cups roughly chopped oven-roasted new potatoes and carrots* (combined)
1/2 cup chopped onion (red or yellow)
1/2 cup cubed or chopped ham
1/2 cup frozen peas
1/2 cup frozen corn
7 or 8 eggs
1/2 cup shredded cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper

Melt butter in a 9 or 10-inch oven-proof skillet over medium heat. Cook onion in butter for a few minutes. Add potatoes and carrots, ham, peas, and corn (I like to put the frozen vegetables in a sieve and rinse them with cold running water first). Cook for a few more minutes, stirring frequently. Meanwhile, whisk together eggs, cheese, salt, and pepper. When the vegetables and ham are thoroughly heated through, pour egg mixture into the pan. Cook over medium heat for 6 to 8 minutes. Transfer skillet to preheated 350 degree oven and cook for another 8 to 10 minutes, until the centre is puffy and cooked through.

*Halve or quarter new potatoes and carrots. Toss with a little olive oil, salt, and fresh ground pepper. Roast in a shallow pan in 350 degree oven for about 30 minutes.

Variation: Use whatever vegetables you have on hand! That's what we did.

Taco Chicken Salad

2005-05-23T12:51:00.000-06:00

This salad is delicious!!!

Green leafy lettuce or Romaine - torn
Chicken breasts - rubbed with taco spice (or any Mexican/southwestern spice), grilled, then sliced
Red Sweetooth peppers (or red bell pepper) - stems and seeds removed, tossed with olive oil, salt, and pepper, grilled, then sliced
Jalepeno (or plain) Monterey Jack cheese - shredded
Cheddar cheese - shredded
Corn - grilled in husk (30 minutes at 300 F), then cut off the cob
Corn chips - crumbled
Peppercorn Ranch salad dressing
Salsa

Top lettuce with remaining ingredients.

Based on: Kraft Peppercorn Ranch Taco Chicken Salad

Crispy Crunchy Chickpea Salad

2005-03-19T20:17:00.000-06:00

I wish I could put an actual recipe here, but I don't have one! We went to the 'Spring Free from Racism' Family Day today which is an annual multicultural event in Regina that coincides with the Day for the Elimination of Racial Discrimination (March 21). For free admission, there are almost continuous dance and musical performances to enjoy and several ethnic food vendors to choose from. We sampled food from several places this year and there were two notable dishes--in addition to the always-great Ethiopian food and fantastic homemade perogies.

One of these awesome foods was from the Chilean table: a sandwich of roast pork and mashed avocado on a homemade bun with verde sauce (basically, finely chopped tomatoes, peppers, cilantro, lime juice...). Delicious!

Another excellent dish was from the Immigrant Women of Regina table. It was called Crispy Crunchy Chickpea Salad. It was so good, I asked the lady where the recipe came from and she said she just made it up--there's no recipe! She said she just tossed a bunch of stuff with lemon juice and a little oil. The salad was topped with a mixture of crunchy stuff that she made herself, and a couple of dressings. So here's what I think the salad was comprised of:

chickpeas
red onion
cilantro
potatoes
cucumber
strawberries (for sure)
tomato (maybe)
lemon juice
oil
topped with:
- crispy crunchy stuff - puffed rice, homemade crackers, crispy noodles...
- sweet & sour type sauce
- creamy dressing

I wonder if I could make something that comes close!

Great Bison Recipes

2005-03-13T13:03:00.001-06:00

On Good Morning Canada this weekend, CJ Katz (of Savourlife.ca, a great food and wine website; I really enjoy receiving the weekly newsletter) was cooking with bison at the Rocking C Ranch near Fort Qu'Appelle, Saskatchewan. They made Tatonka Torte and Bison Back Ribs, which looked really delicious. We tried the Torte today and it's awesome! I'm really looking forward to trying the ribs too.

The recipes are on this page, Good Morning Canada, but just in case they change that page with each show, here are the recipes:

Tatonka Torte - Rocking C Ranch
2 tbsp olive oil
1 lb (500 g) ground bison
1 cup green and red peppers, chopped
1 tbsp minced garlic
2 cups chopped onion
1/4 tsp cayenne pepper
1 1/2 tbsp chili powder
1 1/2 tbsp ground cumin
1 tsp dried basil leaves
1-14 oz can kidney beans or corn
1/2 cup parmesan cheese
2-3 cups grated Monterey Jack cheese or cheddar cheese
1 1/2 cups rice, cooked according to package instructions
1 cup Pepperheads Wild Garlic Salsa & Pizza Sauce, or other salsa
5-10" flour tortillas, any flavour

Sauté onions in olive oil. Add pepper. Set aside. In a separate sauté pan, brown the bison; add herbs and spices. Add browned onions and peppers and kidney beans or corn. In a small bowl, combine 1/2 cup parmesan cheese with 2-3 cups grated Monterey Jack cheese or cheddar cheese, and set aside. In a separate bowl, mix together the salsa and cooked rice (we use 3 cups cooked brown rice), and set aside.

Spray a 10" springform pan. Lay one tortilla on the bottom of the pan. Alternate layers of meat, rice, cheese and tortilla wrap until there are 4 layers ending with a tortilla wrap on top. Cover with foil and bake in 350F oven for 50-90 minutes. Remove from oven, remove foil and let stand 10 minutes. Slice like a pie and serve with extra salsa, sour cream and a green salad. Freezes well.

***

Bison Back Ribs
2 racks Bison back ribs
salt and pepper
Montreal Steak spice

Sauce
1/2 cup molasses
1/2 cup Pepperheads Dark Secrets Gourmet BBQ sauce, or other good quality barbeque sauce
juice from one fresh orange

Cut racks into individual ribs. Transfer to greased shallow baking dish and rub with salt and pepper and Montreal Steak spice. Coat with sauce and bake, covered at 300F for 5-6 hours. Baste often.

Perfect Bison Tenderloin

2004-10-07T21:49:00.000-06:00

A couple of weeks ago, Neil put a whole bison tenderloin on the barbeque rotisserie. It was probably the best meat we've ever eaten in this house--and we've had some killer steaks. He applied my favourite flavouring (Mustard & Herb) to the 2 lb. tenderloin, then cooked it on the rotisserie for 1 hour and 15 minutes. Perfection!

Slow Cooker Recipes

2004-09-28T20:22:00.000-06:00

Many of these sound really gooood!

Slow Cooker Recipes from KraftCanada.com

Yummy Salad

2004-09-20T10:12:00.000-06:00

Neil made this salad a few days ago:

baby romaine lettuce (see Blog-worthy Lettuce for details)
diced tomato
diced English cucumber (skin on)
grilled chicken breast, sliced
grilled yellow pepper, sliced
Peppercorn Ranch dressing (Kraft Light Done Right)

Trust me, yummmm!

The Truth About Soy?

2004-09-20T10:04:00.000-06:00

Here's a website that's devoted to presenting soy as very bad: Soy Online Service Home Page. They make soy sound almost evil. I tend to think that soy is probably more harmless than harmful, but I admit that's without very much study or knowledge on the subject.

I heard on the radio a couple months ago that consuming soy while pregnant with a boy could result in the baby receiving too much estrogen. I don't eat a lot of soy, but should I become pregnant again, I will probably investigate this further. Also, it may be unwise to give soy-based formula to babies. I haven't used soy-based formula, but for anyone who wants or needs to, it's worth looking into.

Canola Oil - Good or Bad?

2004-09-20T09:42:00.000-06:00

Here's an article called The Great Con-ola that presents canola oil as unhealthy due to the presence of erucic acid. It certainly goes against what we generally believe about canola oil. I don't know enough to agree or not, but we mostly use olive oil, so I'm not too concerned.

Whoa, hold the phones. Here's information from the Mayo Clinic that says canola oil IS a healthy choice. I don't know about you, but I think the Mayo Clinic is a pretty reliable source.

Stacy's Pita Chips

2004-08-29T08:36:00.000-06:00

I bought Stacy's Pita Chips at Costco a couple of weeks ago. The flavour I got (the only one they had) was Simply Naked (just a bit of sea salt).

Yummmmmm! I love these chips. I like them plain, but they're also great with a bruschetta-type (chopped tomatoes, basil, garlic) topping.

Blog-worthy Lettuce

2004-08-23T12:31:00.000-06:00

Can a lettuce be so good it's worth writing about? Yes! I purchased Earthbound Farm Organic Baby Romaine lettuce last week and it's wonderful! Triple washed. No preservatives. Just open the package and use it. The package is reclosable too, so I didn't even have to get out a Ziplock bag or container!

I find the business of washing and spinning/drying lettuce rather annoying, so I choose to believe that I don't have to wash lettuce that has already been triple washed. Plus, with all those small dark green and reddish green leaves, this lettuce has to be good for you!

Saskatoon Berry Crisp

2004-08-06T07:23:00.000-06:00

I made Saskatoon Berry Crisp again last evening using berries that Neil picked at the farm. (We had Todd, Karla, Aly, and Zach over for supper, so it was nice to make something special--and very easy--for dessert. Derek W and Ali C also popped in after their ultimate flying disc game and enjoyed some dessert too.)

I modified the recipe a little (doubled the berries and omitted the white sugar), so here it is again in its revised form:

Saskatoon Berry Crisp

4 cups Saskatoon berries
1/2 cup flour
1 cup rolled oats
3/4 cup brown sugar
1 tsp. cinnamon
1/2 tsp. salt
1/2 cup butter

Put the berries in a baking dish. Blend remaining ingredients (a food processor works well) and distribute evenly on top of the berries. Bake at 400° for 25-35 minutes.

Ethiopian Food

2004-08-06T07:12:00.000-06:00

I went to the Selam Ethiopian Restaurant (2115 Broad Street, Regina, Saskatchewan) for lunch on Wednesday with a group of coworkers. It was wonderful! Great atmosphere and food!

I had a beef Sambosa (a crunchy triangular pocket stuffed with a spicy beef mixture) with a fresh salsa-type dip to start, which was fantastic; I could eat an entire meal of Sambosas. Then I had a vegetable Wot (a stew of potatoes, green beans, carrots, and onions), collard greens, and a mild lentil Wot, with Ingera (large steamed pancakes made from Tef). We were also served Ethiopian coffee and buttered popcorn after our main course!

I can't wait to go back!

Rice Bowl

2004-08-02T22:16:00.000-06:00

Three of my coworkers and I went to the 13th Avenue Coffee House for a break Friday afternoon--a very rare event (or perhaps just for rare for me as I rarely work on Fridays!). Anywho, Stacy must have skipped lunch because she ordered a rice bowl in the middle of the afternoon. I want to remember to try this at home:

warm brown rice,
slivered raw carrot,
diced cucumber,
bean sprouts, and
peanut sauce (perhaps a peanut satay).

Flavours of Canada

2004-07-31T23:00:00.000-06:00

We had the most excellent meal for supper this evening! Darren, Laurel, and Bronwyn joined us.

It's interesting how things work out... I received an email from FoodTV Canada (foodtv.ca) this week that suggested registering for the "World’s Longest Barbeque" at this Flavours of Canada website for a chance to win a prize. The barbeque, in support of Canadian food producers, was scheduled for 6 p.m. Saturday July 31, 2004. So, since I'm a contest-entering web-surfing kind of gal, I clicked on the link, and then another, and then learned that my mom had registered! (I don't even know how she heard about it; perhaps through the Bison Association?)

And so we registered too, and we hope to win a prize of course (especially the Weber Genesis grill!), but the funny thing is, we would have had a barbeque on this very day, at the right time, and with all of this great food from local producers anyway!

Here's what we ate for supper today:

Whole wheat focaccia bread (purchased at the Farmers Market today), sliced thickly, toasted on the grill, and served with Fresh Tomato Purée (recipe follows);
Bison ribeye steak, marinated (from frozen) all afternoon in French Steak Marinade (recipe follows);
Grilled-in-the-Husk Corn with Lime & Chili Butter (recipes follow);
New potatoes and carrots, diced, tossed with olive oil and spices (Mrs. Dash Garlic & Herb seasoning, a blend of freeze-dried herbs, fresh ground pepper, and sea salt), and cooked in foil on the BBQ; and (:::drum roll, please:::)
Saskatoon Berry Crisp (recipe follows) with vanilla ice cream.

Fresh Tomato Purée

about 1-1/2 lbs. of fresh ripe tomatoes
3 cloves of garlic, chopped
1 tsp. salt
1/4 tsp. crushed red pepper (chili flakes)

Core tomatoes and cut a large X on the top and bottom of each one. Pour boiling water over tomatoes to cover. Let stand for one minute. Drain. Remove skin from tomatoes, then cut into halves and remove seeds using a spoon.

Place prepared tomatoes, garlic, salt, and pepper flakes into a food processor and pulse for a few seconds until no chunks remain. At this point, you may wish to strain some liquid out.

Serve with slices of any dense rustic bread such as Ciabatta. You may leave the bread slices as is, or toast them on the grill before serving. Spoon purée onto bread just before eating.

French Steak Marinade (for four steaks)

red wine, about 1 cup
Dijon mustard, about 2 Tbsp.
minced garlic, about 2 or 3 cloves (1 heaping teaspoon)
rosemary or thyme leaves, crushed between fingers, about 1 or 2 tsp.

Grilled-in-the-Husk Corn

Cobs of corn with husks in tact (do not remove any husk or silk before cooking)

In a preheated barbeque, place cobs on a second-tier grill rack so they are not too close to the flame. Use tongs to turn cobs often. Cook for about 30 minutes.

Remove the husks and silk from cobs before serving. Be careful—they’re extremely hot! (Heat-resistant gloves would be useful.)

Lime & Chili Butter

1/2 cup butter, softened
1 tsp. grated lime rind
2 tbsp. lime juice
1 tsp. chili powder

Stir all together until smooth. Spoon onto plastic wrap; shape into log and wrap tightly. Refrigerate until firm. Slice into 1/2-inch thick rounds to serve. (Refrigerate for up to two weeks.)

Saskatoon Berry Crisp

4 cups Saskatoon berries
1/2 cup flour
1 cup rolled oats
3/4 cup brown sugar
1 tsp. cinnamon
1/2 tsp. salt
1/2 cup butter

Put the berries in a baking dish. Blend remaining ingredients (a food processor works well) and distribute evenly on top of the berries. Bake at 400° for 25-35 minutes.

Greek Canapés

2004-07-18T21:44:00.000-06:00

I made up this recipe myself and it's really delicious!

Good crusty bread, such as sourdough or French bread, sliced about 3/4" thick
Feta cheese in brine, drained
Greek dressing
Ripe tomatoes, sliced

Mash the drained Feta with a fork and mix in a bit of Greek dressing.
Toast the bread slices on a grill (or use a toaster or oven).
Spread the cheese mixture onto the toast.
Top with tomato slices.
Devour.

Moving On

2004-07-17T00:03:00.000-06:00

I recorded every single thing I consumed for a full two months. It was an interesting exercise, but I'm going to take a break from it now.

I'm still planning to post recipes and other food-related thoughts and links on my.food.log.

Pizza Hut Pizza

2004-07-16T23:51:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of 12-grain toast with peanut butter
Tim Horton's coffee*
a couple bites of a T.H. cinnamon roll
cereal square

Afternoon (lunch, snack):

LO chicken breast, bison weiner/sausage, KD Spirals, and cabbage salad
skim milk
two squares of Lindt Excellence "Orange with slivered almond" Dark chocolate bar

Evening (supper, dessert/snack):

three slices of Pizza Hut pizza (pepperoni, ham, green pepper, and tomato)
skim milk
a little red licorice
a little half decaf coffee*
a couple scoops of peach mango frozen yogurt

Grilled Chicken Breast

2004-07-15T23:35:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of toasted 12-grain bread with peanut butter
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO one pan frittata
skim milk
Jell-O fat free caramel pudding
Tim Horton's coffee*
a large navel orange

Evening (supper, dessert/snack):

chicken breast marinated in Renee's Naturally Light Spring Herb Garlic dressing and grilled on the BBQ
Mom's Cabbage Salad
a little bit of LO grilled pepper
skim milk
cereal square

One Pan Frittata

2004-07-14T21:15:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Flax Plus multibran cereal with skim milk
two slices of toasted 12-grain bread with peanut butter

Afternoon (lunch, snack):

a Buffalo Nickel bison weiner/sausage on a white bun with mustard
a little Kraft Dinner Spirals
grilled red pepper with olive oil and spiced sea salt
skim milk
a medium Tim Horton's Iced Cappucino made with milk i.p.o. cream

Evening (supper, dessert/snack):

One Pan Frittata made with yellow pepper and frozen broccoli for the vegetables and medium cheddar cheese with about a tsp. of Santa Fe spice mix i.p.o. Tex Mex shredded cheese
skim milk
two coffee cream chocolate wafers
cereal square

Steak Wrapper

2004-07-13T18:53:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of toasted 12-grain bread with peanut butter

Afternoon (lunch, snack): at Kelsey's

Blackened Steak Wrapper: tortilla, slices of steak, basmati rice, shredded lettuce, chopped tomato, and some sort of Ancho sauce (wrapped in a bundle and grilled on both sides until crispy)
a few French fries with ketchup
coffee*
a mint

Evening (supper, dessert/snack):

wild blueberry pancakes made with Coyote whole wheat pancake mix (used whole milk and no egg--only because I didn't have one) and a bunch of Safeway Select frozen organic wild blueberries, and topped with margarine and Aunt Jemima Butter flavoured syrup
skim milk
two bittersweet chocolate wafers

Black Cherry Ice Cream

2004-07-12T15:45:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
small raisin spice muffin
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO bison steak
LO potatoes with ketchup
Tim Horton's coffee*
cereal square

Evening (supper, dessert/snack):

LO stroganoff, egg noodles, and peas
skim milk
ice cream cone with two scoops of black cherry ice cream (at Dessart)
cereal square

No-Fuss Stroganoff

2004-07-11T08:24:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of 12-grain toast with peanut butter

Afternoon (lunch, snack):

A Marca Bavaria beer
LO Panago pizza (two slices of Veggie Mediterranean)
LO macaroni & cheese
skim milk
cereal square

Evening (supper, dessert/snack):

No-Fuss Stroganoff (p. 69, Company's Coming Select Series Ground Beef) without mushrooms and with Cream of Celery soup i.p.o. Cream of Chicken (and bison i.p.o beef, of course)
egg noodles
peas
skim milk
homemade fresh Salsa (p. 31, Hot and Spicy) with Tostitos corn chips
A Marca Bavaria beer with a squeeze of lime

Mustard & Herb Steak

2004-07-10T21:36:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of 12-grain toast with peanut butter

Afternoon (lunch, snack):

LO Panago pizza (two slices of Veggie Mediterranean and one slice of Panago Classic)
a small bottle of Coke
Dr. Pepper Big Gulp (shared with Neil)
cereal square

Evening (supper, dessert/snack): dessert & coffee at the Mediterranean Bistro

Mustard and Herb Steak (recipe follows); used bison sirloin butt
white potatoes cubed and tossed with olive oil, Mrs. Dash Herb & Garlic Seasoning, salt, and pepper, and cooked in foil on the BBQ - with ketchup
grilled red peppers (tossed with olive oil and spiced sea salt)
a glass of red wine (Trapiche Malbec 2003)
Chocolate Lava (chocolate and caramel baked in a ramekin, and topped with vanilla ice cream, whipped cream, and a chocolate-dipped gooseberry?)
half of a coffee with Triple Sec, Amaretto, and whipped cream
Mustard and Herb Steak (from Anne Desjardins, chef of L'Eau a la Bouche in Sainte-Adele, Quebec)
- 4 x 285 g (10 oz.) portions of boneless strip loin (beef or bison)
- course sea salt and freshly ground pepper
Marinade:
- 1 Tbsp. vegetable oil
- 5 Tbsp. strong Dijon mustard
- 1 tsp. balsamic vinegar
- 2 tsp. herbes de Provence
- 1/2 tsp. salt
Combine marinade ingredients. Brush half of this mixture onto both sides of the meat at least one hour prior to cooking. Sear on both sides over high heat (or hot embers). Continue cooking over medium flame, using the rest of the mixture to brush on the steaks. Cook meat according to preferred doneness, remove from grill, and set aside for a few minutes before serving. Sprinkle sea salt and pepper to taste.

Pizza & Beer

2004-07-09T12:38:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of 12-grain toast with peanut butter
one peach mango real fruit popscicle

Afternoon (lunch, snack):

LO pork & pepper stir-fry with brown rice
skim milk
two pieces of My Favourite Cereal Squares

Evening (supper, dessert/snack):

a little bit of Dr. Pepper
Panago pizza (two slices of Veggie Mediterranean and one slice of Panago Classic)
A Marca Bavaria beer with a squeeze of lime

Pork & Pepper Stir-Fry

2004-07-08T18:39:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Organic Flax Plus multibran cereal with skim milk

Afternoon (lunch, snack):

taco salad: lettuce, corn chips, LO bison taco meat (heated), cheddar cheese, salsa, light sour cream, tomato
a little LO macaroni & cheese
skim milk
one each of extra dark, orange, and coffee cream chocolate wafers
Tim Horton's coffee*

Evening (supper, dessert/snack):

Lundberg Countrywild brown rice
Pork and Three-Pepper Teriyaki Stir-Fry (p. 156, The Complete Canadian Living Cookbook) without the green pepper
skim milk
one milk chocolate wafer
scraped the bowl of My Favourite Cereal Squares
Brie and two Wasa fibre plus crackers

Bison Taco

2004-07-07T09:41:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Organic Flax Plus multibran cereal with skim milk
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO macaroni & cheese
two small bison Farmer's sausages (70% bison / 30% pork; smoked)
a small can of V-8
skim milk
Tim Horton's coffee*
a large Jonagold apple with Litehouse Fat Free Caramel apple dip

Evening (supper, dessert/snack):

one bison taco: taco shell, ground bison with 25% less salt taco seasoning, cheddar cheese, Pace medium salsa, light sour cream, lettuce, and tomato
skim milk
a piece of TCBY peanut butter frozen pie
three red licorice

Baked Mac & Cheese

2004-07-06T07:04:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
one slice of toasted 12-grain bread with peanut butter
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

Extreme Pita: grilled chicken pita with sauteed green pepper and mushrooms, lettuce, tomato, cucumber, black olives, cheddar cheese, and Greek feta and oregano sauce
Tim Horton's coffee*

Evening (supper, dessert/snack):

Macaroni and Cheese (p. 40, Company's Coming - Pasta); used whole wheat macaroni and about 1/3 less butter in the recipe
cooked (frozen) broccoli with a little margarine and McCormick Citrus & Pepper Seasoning
skim milk
two prunes
one orange chocolate wafer

Salad Topper Mix

2004-07-05T12:40:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter

Afternoon (lunch, snack):

LO egg salad (lots) on 12-grain bread with margarine, salt, and pepper
skim milk
Tim Horton's coffee*

Evening (supper, dessert/snack):

LO bison chili
lettuce salad with tomatoes, yellow peppers, Renee's Naturally Light Spring Herb Garlic dressing, and Salad Topper Mix from Old Fashion Foods (roasted and salted--soy nuts, pumpkin seeds, and sunflower seeds)
a handful of corn chips
skim milk
a small piece of birthday cake (LO from Bronwyn's party)
a piece of frozen peanut butter pie from TCBY

Neil's Bison Chili

2004-07-04T21:36:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter

Afternoon (lunch, snack):

Chili (p. 56, Cooking Class Mexican) with these variations: used ground bison i.p.o. beef; added a can of red kidney beans (rinsed), a can of chickpeas (rinsed), a 7 oz. can of corn niblets (drained), some crushed chiltopenes (sp?), and about 1/4 teaspoon of chipotle chili powder. Note: In addition to the ingredients listed above, the original recipe includes white onion, dried de arbol chilies, garlic, ground cumin, salt, ground cloves, tomatoes, fresh orange juice, tequila, tomato paste, and grated orange peel.
a couple handfuls of Tostitos bite-size corn chips
LO cabbage salad
skim milk
Tim Horton's decaf coffee*
two each of Droste Pastilles Orange and Coffee Cream chocolate wafers
one red licorice

Evening (supper, dessert/snack):

egg salad sandwiches: used 12-Grain bread and Egg Filling (p. 63, Company's Coming Greatest Hits Sandwiches & Wraps) with these variations: added chopped yellow pepper and used Litehouse Freeze-Dried Salad Herb Blend i.p.o. parsley flakes
skim milk
Jell-O Fat Free caramel pudding
one prune
one chunk of Tobblerone dark chocolate with honey/almond nugget
three red licorice
a spoonful of peanut butter

Fresh Salsa

2004-07-03T21:59:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter

Afternoon (lunch, snack):

Tim Horton's half decaf coffee*
LO grilled teriyaki chicken, brown rice (with margarine, salt & pepper), and grilled red and yellow pepper
about half of a large "Birdseed Cookie" from Old Fashion Foods (ingredients: rolled oats, whole wheat flour, sunflower seeds, sesame seeds, coconut, raisins, walnuts, organic flax, wheat germ, eggs, butter, and honey)

Evening (supper, dessert/snack): at Bronwyn's birthday party

a ton o' party food: potato chips, corn chips, homemade fresh salsa (see below), crackers, cheese, sausage, red pepper, cauliflower, carrot, mushroom, veggie dip, cherry, apple slices, orange segments, green grapes, lots of fresh pineapple
two pieces of white birthday cake
a chocolate-covered marzipan
a Miller Genuine Draft beer
coffee*
In our opinion, this is the best fresh salsa (p. 31, Hot and Spicy by Koren Trygg and Lucy Poshek): 1 pound ripe red tomatoes (seeds removed & chopped), 2 tbsp. white onion (chopped), 3 cloves of garlic (minced), 1/4 cup fresh cilantro (chopped), 1 small whole jalepeno or serrano pepper (sliced), 2 tsp. lime juice, 1/4 tsp. salt -- place all ingredients except the onion and half of the chopped tomatoes into a food processor; process for 3-5 seconds; strain excess liquid; stir in onion and remaining tomatoes.

French Steak Marinade

2004-07-02T21:53:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and orange spread
about 1/3 of a peach (terrible)
a handful of pretzel sticks

Afternoon (lunch, snack):

Tim Horton's Tuna Salad on a large whole wheat baguette with lettuce and tomato
Tim Horton's coffee*
about 1/3 of a honey dip donut

Evening (supper, dessert/snack): barbeque at Ali's before the Rider game

bison steak marinated overnight (from frozen) in French Steak Marinade: 1 cup red wine, about 1-1/2 tbsp. Dijon mustard, 1 tsp. minced garlic, and 1 tsp. rosemary
Mom's Cabbage Salad: 454 g (1 lb.) bag of 3-color Deli Cole Slaw, three tomatoes, and about 2/3 of an English cucumber, mixed with 1/2 cup of Zesty Italian dressing and some fresh ground pepper
a slice of garlic bread
A Marca Bavaria beer
a couple small slices of watermelon
a handful of White Cheddar Quaker Crispy Minis Soy
a chocolate-covered marzipan
a teaspoon of freshly ground peanut butter

Sophia's Favourite Salad

2004-07-01T18:29:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of Flax Bread toast with margarine and orange spread
three 50% less salt Triscuits

Afternoon (lunch, snack):

McDonald's Chicken Caesar Salad with about 3/4 of the dressing and no croutons
skim milk
a few fresh blueberries

Evening (supper, dessert/snack):

chicken breast marinated in Kikkoman Toasted Sesame Teriyaki Quick & Easy Marinade (grilled on the BBQ)
Sophia's Favourite Salad (our own creation): one English cucumber (not peeled) and three medium tomatoes cut into chunks with (~ 1/4 cup) Kraft Light Done Right Creamy Cucumber Dressing, about 1-1/2 teaspoons of Litehouse Salad Herb Blend (Freeze-Dried Herbs), fresh ground pepper, and sea salt
brown rice with a little margarine, pepper, and salt
one glass of Bulgarian red wine (Gamza, 2000)
a bowl of fresh blueberries topped with Light Cool Whip
a bunch of Brie with three Wasa Fibre Plus Crispbread

Bison Sausage Panini

2004-06-30T22:47:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Quaker Squares cereal with skim milk
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

Bison Sausage Panini (my own creation): toasted panini roll with mustard, LO bison sausage (heated in microwave), and LO grilled red and yellow peppers
one whole peach and one whole banana diced and mixed together
skim milk
Tim Horton's coffee*

Evening (supper, dessert/snack): at Darren's for a little gathering to celebrate Bronwyn's birthday

half a glass of some sort of 100% fruit juice
three slices of Panago thin crust pizza (Mediterranean and Italian)
one hot chicken wing
half a can of Coke
a confetti cupcake with buttercream icing
a small slice of TCBY frozen peanut butter/chocolate pie with whipped topping
Yikes! Sometimes I just have no control!

Sandwich Du Jour

2004-06-29T14:47:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and orange spread
banana

Afternoon (lunch, snack): at The Creek in Cathedral Bistro

Sweet Potato Fries with a creamy dip
Sandwich Du Jour: sliced chicken breast, bacon, and mango slices on a large slice of French bread with slices of Brie melted on top (it was a "slice"!) and a few quarters of cherry tomato
a salad of (I think) grated jicama, chiffonade of purple basil, orange bits/juice, and green onion
a bit of mixed salad greens with dressing
one bite of cherry kuchen with whipped cream
coffee*

Evening (supper, dessert/snack):

fresh (not smoked) bison sausage (grilled on the BBQ)
red Sweetooth peppers and yellow bell peppers tossed with olive oil, spiced sea salt, and a little Mrs. Dash Herb & Garlic seasoning (grilled on the BBQ)
a white Panini Roll with margarine
skim milk
half of a peach
a couple scoops of peach mango frozen yogurt
one each of milk, extra dark, and bittersweet chocolate wafers

Fresh Peaches

2004-06-28T12:34:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
coffee* (from Java Express, a nice new coffee shop in Regina)

Afternoon (lunch, snack):

LO Rebel House Buffalo Burger on a partly whole wheat bun with ketchup and mustard
about 1/4 of a red bell pepper (raw)
skim milk
Tim Horton's decaf coffee*
toasted cinnamon raisin bagel with a little butter

Evening (supper, dessert/snack):

LO Rebel House Buffalo Burger
Kraft Dinner Extra Creamy
peas
skim milk
half of a fresh peach
473 ml bottle of 100% orange juice
a whole fresh peach with a couple of scoops of peach mango frozen yogurt
2 July 2004 update: The peaches I had on this day (June 28) were heavenly. I bought them at Safeway and I think they were labeled California 4044 Tree Ripe (I'm not completely sure because the stickers are long gone). Now, this is very important because today I had part of a peach that, while deceivingly similar to the heavenly ones, was absolutely terrible--grainy and lacking in flavour. This peach was labeled California 4038--not "Tree Ripe"! I think that's the difference, but I will try to confirm this!

R.H. Buffalo Burger

2004-06-27T12:54:00.000-06:00

Morning (breakfast, snack):

half decaf coffee (with berry sugar and skim milk powder)
two scrambled eggs
fresh fruit salad (strawberries, pineapple, and canteloupe)
can of Coke

Afternoon (lunch, snack): snacks at Clothing Club party

LO whole wheat rotini with meat sauce
skim milk
watermelon
Ryvita Light Rye crackers with various soft cheeses (Camembert, Feta, Havarti?)
chocolate cupcake with chocolate icing
iced tea
ketchup-flavoured rice crisps

Evening (supper, dessert/snack):

Rebel House Buffalo Burger (made with all bison rather than 50% beef and grilled on BBQ) with a hint o' whole wheat (that's what I call it) bun, lettuce, tomato, grilled red pepper, mayonnaise, ketchup, and mustard
McCain Premium Superfries (baked in oven) with ketchup
Big Rock India Pale Ale beer with a squeeze of lime
one milk chocolate wafer
a bowl of microwave popcorn

Mom's Cabbage Salad

2004-06-26T22:00:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
skim milk

Afternoon (lunch, snack): at McDonald's (except yogurt)

McVeggie Burger (almost whole wheat bun, veggie patty, lettuce, tomato, onions, pickles, and barbeque sauce) - not bad for 78% less fat than a Big Mac!
Medium Fries (shared with Madeline)
Yoplait Creme & Fruit Peach yogurt
coffee*
instant decaf coffee*

Evening (supper, dessert/snack): at Mom & Dad's

roast bison
carrots, cauliflower, and broccoli with homemade cheese sauce
cabbage salad (finely grated cabbage, chopped tomatoes, and cucumbers with Zesty Italian dressing; see July 2 for quantities)
celery with cream cheese filling
(partly) whole wheat bun with olive butter (half olive oil; half butter)
chocolate birthday cake (for Ethan's birthday)
half a glass of red wine
two roasted marshmallows

Pasta and Sauce

2004-06-25T09:06:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
skim milk
Yoplait Fruit & Creme Sunny Fruit yogurt
watermelon

Afternoon (lunch, snack):

LO bison stir fry with noodles
skim milk
a Jonagold apple with Litehouse Fat Free Caramel Apple Dip
handful of pretzel sticks

Evening (supper, dessert/snack):

whole wheat rotini with meat sauce (Classico Spicy Red Pepper pasta sauce with ground bison) and a little light parmesan cheese
peas and corn with a little butter, salt, and pepper
skim milk
Jell-O Fat Free caramel pudding
one each of bittersweet, extra dark, and milk chocolate wafers
Tim Horton's decaf coffee*

Out of My Control

2004-06-24T21:13:00.000-06:00

Morning (breakfast, snack): mid-morning drink & snack at Marketing meeting

half decaf coffee*
toasted whole wheat bagel with peanut butter
100% yellow grapefruit juice
blueberry muffin

Afternoon (lunch, snack): at Marketing meeting

Coke
four pieces of Houston Pizza (ham & pineapple, deluxe, and veggie)
piece of chocolate office cake (for Diane's birthday)

Evening (supper, dessert/snack): at Marketing BBQ

hamburger on a white bun with processed cheese, tomato, lettuce, mustard, and ketchup
potato salad
two-bite brownie
two cream puffs
most of a sparkling grapefruit pop
a pear (at home)

Low-carb Potatoes

2004-06-24T07:03:00.000-06:00

This has to be one of the silliest new developments in food production. See CNN.com - Potato growers eye low-carb spuds - Jun 22, 2004. Talk about jumping on the low-carb bandwagon.

These people should put as much time and money into something more useful such as finding a cure for cancer. I'm sure the world could live without low-carb potatoes!

For those trying to lose weight on low-carb diets, this is NOT the answer. The article states:

Colette Heimowitz of the Atkins Health & Medical Information Services, said potatoes are not recommended until a dieter reaches a goal weight.

"Once they achieve their weight loss, it is fine," she said, noting the same carbohydrate reduction offered by the new potato could be accomplished by eating a third less of a regular potato.

Why Blog About Food

2004-06-23T22:11:00.000-06:00

Blogging everything I eat and drink seems like an odd thing to do, doesn't it? Well, maybe it is, maybe it isn't. You see, food is a pretty important part of my life. I love food, and I'm very interested in nutrition--though I certainly don't make the best choices all of the time. (One of the problems with being well-informed about food is always knowing I could do better, and never being able to eat something bad for me without knowing just how bad it is and why.)

Blogging what I eat and drink takes about five to ten minutes a day; sometimes a little longer. I think the benefits outweigh the time commitment though. First, and most important, it engenders complete awareness of everything I consume. There are actually times when I want to eat something (let's say in the 'poor-choice' category), but I don't eat it because I don't want to blog it. It's embarassing to me, even if I'm the only one reading my food log!

Another advantage is that I can tell quickly if I'm getting 5-10 servings of fruits and veggies a day, and other 'should-haves'. A bonus benefit is knowing exactly when something was prepared. This really comes in handy when looking in the fridge and wondering "is that still okay to eat? when did we make that?" We try new recipes frequently in my house, and it's nice to have a record of what we made and where the recipe is. My food log is also a place I can record my own creations, plus recipes and links I want to remember or share.

Bison Stir Fry

2004-06-23T10:52:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
six or seven little finger bananas

Afternoon (lunch, snack):

Warm Ham & Rice Salad
skim milk
Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

Pasta with Stir-Fried Beef made with bison i.p.o. beef, Noodle Delights! Steamed Noodles i.p.o. pasta, and frozen stir-fry mix i.p.o. the broccoli, snow peas, and mushrooms
skim milk
Our Compliments Peach Mango Frozen Yogurt
one quarter of a pear
a bowl of Salted Kettle Chips

Ham & Rice Salad

2004-06-22T12:44:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

Warm Ham & Rice Salad (my own creation): LO brown rice, cubed ham, and Baby Blend vegetables (carrots, peas, baby corn) reheated and tossed together with Renee's Naturally Light Spring Herb Garlic Dressing and fresh ground pepper
skim milk
Tim Horton's coffee*
four little finger bananas

Evening (supper, dessert/snack): at Laurel's

half of an avocado with a dressing of one part Worchestershire and three parts olive oil (delicious!)
hot dog: frank grilled on BBQ on a (partly) whole wheat bun with mustard and relish
salad of Romaine lettuce, tomato, cucumber, mushrooms, and carrots with a dressing of Creamy Cucumber dressing, Italian dressing, and dill weed mixed together :-)
1% milk
about five strawberries
watermelon

Baked Ham

2004-06-21T16:03:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

homemade pizza (baked last night): one Dempster's Greek-style pita, no-cook tomato sauce (from the freezer), ham, red pepper, tomato, and mozzarella cheese
skim milk
one Extra Dark chocolate wafer
Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

watermelon
Maple Leaf Tender Tip ham (baked in the oven) with mustard
brown rice with a little margarine, salt, and pepper
skim milk
most of a navel orange
three little finger bananas
a bowl of Salted Kettle Chips

Brunch Buffet

2004-06-20T21:02:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter

Afternoon (lunch, snack): brunch at the Delta Hotel

a croissant, a bit of broccoli & carrot with dip, seasoned rice, Mousaka, pork roast with mushroom sauce, and an omelette with ham, mushroom, green onion, tomato, green pepper, and cheese
cheesecake with a chocolate crumb bottom and whipped topping
coffee*
orange juice
small Dairy Queen strawberry sundae

Evening (supper, dessert/snack):

LO bison steak, potatoes (with ketchup), and corn on the cob (with butter)
green leaf lettuce salad with tomato, red pepper, and Kraft Light Done Right Creamy Cucumber dressing
skim milk
pink lemonade

Greek Feta Burgers

2004-06-19T13:56:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with freshly ground (yesterday) peanut butter
five or six prunes

Afternoon (lunch, snack):

Greek Feta Burger (made with ground bison, crumbled Feta cheese, an egg, breadcrumbs, and a couple of teaspoons of Greek Spice Mix: 3 Tbsp. dried oregano, 2 Tbsp. dried mint, 1 Tbsp. each ground cumin and pepper, 2 tsp. each salt and cinnamon) with grilled red pepper rings, tomato, lettuce, mayonnaise, mustard, and ketchup on a whole wheat bun
skim milk
watermelon

Evening (supper, dessert/snack):

Mustard and Herb Steak (bison striploin) grilled on BBQ
large diced potatoes tossed with olive oil, spiced sea salt, and Mrs. Dash Garlic & Herb seasoning and cooked in the grill basket on BBQ (about 45 minutes; turned with a spatula a few times) with ketchup
corn on the cob with butter, salt, and pepper (cooked in husk on BBQ)
green leaf lettuce salad with tomatoes, seasoned slivered almonds, and Renee's Naturally Light Spring Herb Garlic dressing
a glass of red wine (Peller Estates Oakridge Merlot)
about a quarter of a navel orange
one each of Extra Dark, Bittersweet, and Milk chocolate wafers
Jello-O Fat Free caramel pudding (refrigerated)

Beef Bake

2004-06-18T12:45:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and orange spread
Honey Puffed Kashi with skim milk

Afternoon (lunch, snack):

LO bison stew and half of a toasted whole wheat bagel with margarine
skim milk
one prune
snacks at Costco: a bit of Clementine, corn chips and salsa, coffee with cream, and a cracker topped with tuna

Evening (supper, dessert/snack): at Presutti's for the Envision Group supper

roast beef with mustard
lettuce salad with vinaigrette
rice salad
dill pasta salad
green/yellow beans and carrot salad
focaccia bread
beer
margarita
coffee*
Creme de Cacao (?) shooter (at the Cathedral Village Free House)

Tuna Sandwich

2004-06-17T18:18:00.001-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and orange spread
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

Tim Horton's tuna salad sandwich (partly whole wheat bun, lettuce, and tomato)
Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

LO bison stew
half of a toasted whole wheat bagel
skim milk
half of a Golden Delicious apple
a beer
pretzel sticks
smoothie: Breyer's 98% Fat Free vanilla frozen dessert, orange juice, banana, frozen raspberries, blackberries, and blueberries

Smoky on a Bun

2004-06-16T11:58:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of whole wheat toast with margarine and orange spread

Afternoon (lunch, snack):

LO bison stew
skim milk
decaf coffee*
oatmeal with brown sugar and cinnamon

Evening (supper, dessert/snack):

a smoky in a (partly) whole wheat bun with mustard
Baby Blend vegetables (peas, carrots, baby corn)
baked French fries with ketchup
skim milk
two slices of watermelon
one of each Doste Pastilles chocolate wafers: milk, bittersweet, extra dark (bittersweet is my favourite!)
Yoplait Delicieux 2.5% vanilla yogurt

Oh-So-Easy Stew

2004-06-15T08:28:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of toasted whole 12-grain bread with margarine and Smuckers No Sugar Added Orange Spread
banana
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

Chef's Salad: green leaf lettuce, one hard-boiled egg, deli turkey, cheddar cheese, feta cheese, tomato, and red pepper with Renee's Buttermilk Ranch dressing
Tim Horton's decaf coffee*
Tim Horton's toasted cinnamon raisin bagel with a little butter
an oatmeal raisin cookie (given to me by Mike)

Evening (supper, dessert/snack):

Oh-So-Easy Stew (p. 62, Canadian Living's Best Soups and Stews) made with bison instead of beef and without rutabaga (I would have used rutabaga, but Neil made the stew) :-)
skim milk
a small slice of watermelon
about five pretzels with Cheez Whiz (Sophia was feeding her snack to me)
two Doste Pastilles Milk Chocolate wafers
two scoops of Breyer's 98% Fat Free vanilla frozen dessert with homemade wild blueberry sauce

Tomato & Feta Omelette

2004-06-14T14:51:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
two slices of toasted 12-grain bread with Raspberry & Saskatoon spread
banana

Afternoon (lunch, snack): at the Cathedral Village Free House for Amy Bean's birthday

Lentil Soup
Wood-fired Reuben Sandwich (marble rye bread, spicy capicolla, hot grainy mustard, sauerkraut)
three bites of Marble Cheesecake with raspberry sauce
Tim Horton's half decaf coffee*
large Golden Delicious apple with Litehouse Fat Free Caramel Apple Dip

Evening (supper, dessert/snack):

two-egg omelette with chopped tomatoes, feta cheese, red pepper, and green onion
two slices of toasted whole wheat bread
skim milk
some Five Alive Citrus drink
six small marshmallows
one Doste Pastilles Extra Dark chocolate wafer
a bowl of Orville Redenbacher's Movie Theatre Butter Light microwave popcorn

Meatball & Bow Bake

2004-06-13T08:54:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
small bowl of Honey Puffed Kashi cereal with skim milk
a bunch of cherries

Afternoon (lunch, snack):

LO broccoli salad, meatball & bow pasta bake (see June 12 for details), and garlic pesto bread
skim milk
Tim Horton's decaf coffee*
more cherries

Evening (supper, dessert/snack): at Weisshaar's for Jill's convocation celebration

a beer
hamburger (Grandma Louise's homemade bun, margarine, beef patty, tomato, pickle, ketchup, and mustard)
pasta salad (pasta, peas, green onion, dressing)
green beans with almonds and butter (?)
half of a weiner on a homemade bun with margarine and mustard
a small slice of apple pie, a sliver of DQ ice cream cake, a little vanilla ice cream, sliced strawberries, pineapple chunks, and chocolate sauce

Best Broccoli Salad

2004-06-12T15:18:00.001-06:00

Morning (breakfast, snack):

half decaf coffee*
sandwich: sliced tomato on toasted whole 12-grain bread with margarine

Afternoon (lunch, snack):

sandwich: Schneider's Classic Baked Ham and lettuce on toasted whole 12-grain bread, with margarine, French's Sweet Onion Mustard, and a little mayo
skim milk
one quarter of an Almond Joy chocolate bar
one jelly bean
orange juice

Evening (supper, dessert/snack):

Bodybuilder Broccoli Salad (p. 75, Canadian Living's Best Vegetables) without raisins or sugar
Meatball and Rigatoni Bake (p. 241, The Complete Canadian Living Cookbook) but with 300 g of Catelli Healthy Harvest Whole Wheat Bows instead of 375 g of rigatoni pasta and one 19 oz can of diced tomatoes plus some Italian seasoning instead of one of the jars of pasta sauce; also, used bison for the meatballs, of course!
Pesto Bread (from IGA) with garlic butter (wrapped in foil and baked in oven)
two glasses of red wine (2003 Trapiche Malbec)
two prunes
one Droste Pastilles Bittersweet chocolate wafer
a bunch of Rold Gold pretzel sticks

Chinook Salmon

2004-06-11T19:55:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Flax Plus cereal with skim milk
plain 2% yogurt with maple syrup and roasted flax seed

Afternoon (lunch, snack):

LO hot dog, Kraft Dinner, and peas
skim milk
raspberry Yoplait Fruit & creme yogurt

Evening (supper, dessert/snack): at Earl's

Spinach & Artichoke Dip topped with some spicy fresh tomato salsa and served with corn chips
Cedar Planked Chinook Salmon with Lemon Herb Butter
roasted potatoes
a huge pile of green beans
decaf coffee*
Apple Pie (more like a rustic tart) with vanilla ice cream and caramel sauce
a triple berry (raspberries, blackberries, and blueberries) margarita (at home)

Hot Dog

2004-06-10T12:32:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Nature's Path Organic Flax Plus Multibran Cereal with skim milk
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

Red Lentil Soup (from the freezer)
skim milk
Tim Horton's decaf coffee*
lots of cherries

Evening (supper, dessert/snack):

hot dog: grilled Schneider's 100% Beef Juicy Jumbo on a (partly) whole wheat bun with mustard
Kraft Dinner White Cheddar
two golf ball-sized tomatoes
skim milk
vanilla yogurt with roasted flax seed
a Marca Bavaria beer with a wedge of lime
a small bowl of pretzel sticks

Thyme Vinaigrette

2004-06-09T13:16:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
two squares of mint chocolate (given to me by Joanne)

Afternoon (lunch, snack):

LO Mexican Lasagna (from the freezer; made with a salsa-based sauce and whole wheat tortillas rather than lasagna noodles)
skim milk
Tim Horton's half decaf coffee*
five strawberries with Yoplait "Creme & fruit" strawberry yogurt

Evening (supper, dessert/snack): at Laurel's

homemade hamburgers (grilled on the BBQ) with marble cheese, ketchup, and mustard, on a (partly) whole wheat bun
Steamed Cauliflower with Thyme Vinaigrette (p. 40, Canadian Living's Best Vegetables)
French fries (baked)
a bit of canned fruit cocktail
two scoops of Breyer's 98% fat free vanilla frozen dessert with homemade wild blueberry sauce (I had said this frozen dessert was destined only to be used in smoothies, but I guess it's okay when smothered with something that's really delicious!)
I'm quite choosy about yogurts, especially flavoured ones. I don't care for the non-fat yogurts, yet I try to stay away from the higher fat ones, and most brands put way too much fruit/sugar in the cup--you can't even taste the yogurt! The new Yoplait "Delicieux" 2.5% I tried yesterday was not bad, and this new Yoplait "Creme & fruit" 1.9% is okay as well. I hadn't purchased any flavoured yogurt for several weeks now, but I had been buying Danone "Creamy" (2% I think) almost exclusively; I generally regret it when I buy any other kind.

From the Freezer

2004-06-08T14:04:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO Beefy Rice Casserole (from the freezer)
skim milk
Tim Horton's decaf coffee*
banana
seven strawberries

Evening (supper, dessert/snack):

LO Turkey Sausage Chili (from the freezer; lots of corn and black beans in it, along with the sliced smoked turkey sausage)
Kraft Dinner 'Spirals'
skim milk
Yoplait Delicieux Firm 2.5% vanilla yogurt
half of a navel orange

Bison Steak

2004-06-07T09:51:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO Hamburger-Vegetable Soup with Tortellini
Tim Horton's half decaf coffee*
banana

Evening (supper, dessert/snack):

LO bison steak, grilled peppers, potatoes and carrots, and a bit of corn
skim milk
half of a Kit Kat Dark chocolate bar
about 1/3 of a pink grapefruit
two strawberries
a bowl of cherries

Hamburger-Veggie Soup

2004-06-06T10:11:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter

Afternoon (lunch, snack):

Hamburger-Vegetable Soup with Tortellini (p. 74, The Big Book of Soups & Stews) made with ground bison and added two carrots, sliced
lemonade (made fresh yesterday)
two Lifestream Flax Plus toaster waffles with margarine and homemade wild blueberry sauce

Evening (supper, dessert/snack):

lemonade
bison steak marinated in red wine vinegar, Grey Poupon mustard, garlic, and rosemary (grilled on BBQ)
yellow-fleshed potatoes, carrots, and onions tossed with olive oil, Mrs. Dash Herb & Garlic seasoning, salt, and pepper (cooked in foil on BBQ)
corn on the cob (cooked in foil on BBQ with a little olive oil)
red and yellow peppers tossed with olive oil and spiced sea salt (grilled in BBQ basket)
a little red wine (Mateus Signature Douro 2000)
a couple scoops of Breyer's 98% Fat Free Vanilla frozen dessert topped with pecans and Litehouse Fat-Free Caramel Apple Dip

Irish Beef Stew

2004-06-05T11:49:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Quaker Squares cereal with skim milk

Afternoon (lunch, snack):

LO tortellini with basil pesto
three golf ball-sized tomatoes
skim milk
half of a whole wheat bagel, toasted, with peanut butter

Evening (supper, dessert/snack): at the Greek, Irish, and Scottish pavillions at Mosaic

Yemista (green pepper stuffed with a savoury mixture of rice, herbs, and spices) and part of a Greek sausage
Irish Beef Stew, half of a bun with butter, part of a potato cake, scone with whipped cream
one Coor's Light beer
one shortbread cookie
fresh lemonade (I juiced 7 lemons and added 1 cup of sugar and 7 cups of water)
three red licorice
one A Marca Bavaria beer

Chicken Roti

2004-06-04T14:42:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
half of a whole wheat bagel and one slice of 12-grain bread, toasted, with margarine and Parenteau's Light Saskatoon & Raspberry "Jam Type Spread"
oatmeal with brown sugar and cinnamon
a piece of cherry almond crumb cake (?) that Joanne brought to work

Afternoon (lunch, snack):

LO soft bison taco with everything (see two days ago)
skim milk
Tim Horton's half decaf coffee*
large Golden Delicious apple with Litehouse Fat Free Caramel Apple Dip

Evening (supper, dessert/snack): at the Caribbean, Hungarian, and African pavillions at Mosaic

Chicken Roti (a flat bread filled with chicken and potato curry)
Palacsinta - Hungarian Crepes (a crepe with a cottage cheese, lemon, and sugar filling)
a few bites of Langos (a flat deep fried dough with icing sugar on it, similar to 'Elephant Ears' or 'Beaver Tails')
Injara with sauce (a flat bread with two types of spicy stewed lentils, I think)
a couple sips of Orange Crush
a couple licks of Mango Tango ice cream

Changes to Consider

2004-06-04T14:36:00.000-06:00

Just completed my Wellness Checkpoint at work. It says I should consider the following changes:

Try to eat at least 5 fruits and/or vegetables EVERY day.
Cut down on snacks with 'empty' calories from fats and sugars but with little nutrient value.
Try to eat cabbage, broccoli, Brussels sprouts or cauliflower three or more TIMES A WEEK.
Eat beans and lentils at least once a week. They are high in fiber and protein and low in fat.
Cut down on processed, smoked or cured meats (no more than once a week).
Cut down on saturated fats in hard cheese, butter, sour cream and cream cheese. Watch the fat content in your margarine.
Drink 8 glasses of water each day.
Try to eat fish regularly. Salmon and tuna are good choices for sandwiches.

Yes, I know; I'll try.

Tortellini & Pesto

2004-06-03T16:27:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and Seville orange spread
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO soft bison taco with everything (see yesterday)
skim milk
Tim Horton's decaf coffee*
large Golden Delicious apple with Litehouse Fat Free Caramel Apple Dip
three strawberries with sugar (Fiona gave them to me)

Evening (supper, dessert/snack):

one 50% less salt Triscuit
Olivieri Three Cheese Rainbow Tortellini with two tablespoons of Classico Basil Pesto
skim milk
one jelly bean
a handful of Cheerios Snack Mix
small can of V8
two small scoops of Breyer's 98% Fat Free Vanilla Frozen Dessert with homemade wild blueberry sauce
Update: In the National Post on Saturday June 5, eight brands of pesto were reviewed in the 'Shelf Life' column. The Classico brand was the least favourite by far. I thought it was okay, but I don't have much experience with pesto. Next time, I'll have to try Olivieri or Bertozzi, which were their first and second favourites, respectively.

Soft Bison Tacos

2004-06-02T20:53:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and Seville orange spread

Afternoon (lunch, snack):

one tomato (about the size of a golf ball)
Wendy's grilled chicken sandwich with lettuce and tomato and some sort of sauce, and fries
Coke
Tim Horton's medium Iced Capuccino made with milk instead of cream

Evening (supper, dessert/snack):

Soft Bison Tacos: ground bison cooked with Old El Paso 25% Less Salt Taco Seasoning, shredded cheddar cheese, chopped tomatoes, lettuce, Pace salsa, and light sour cream on a large sprouted wholed wheat tortilla
skim milk
raspberry/blackberry Del Monte Real Fruit popsicle
one stick of Kit Kat Dark chocolate bar

Yogurt & Maple Syrup

2004-06-01T09:37:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and Seville orange spread
half a slice of banana nut bread with margarine
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO sweet & sour meatballs and brown rice
skim milk
Tim Horton's decaf coffee*
two slices of banana nut bread

Evening (supper, dessert/snack):

one smokie, peas, McCain french fries (baked), and lettuce with Renee's Buttermilk Ranch dressing
skim milk
orange juice
plain 2% yogurt with maple syrup and Golden Roasted Flax Seed by CanMar Grain Products Ltd.

About Caffeine

2004-05-31T15:55:00.000-06:00

I drink quite a bit of coffee and have recently switched partly to decaf, so this May 2004 article from the UC Berkeley Wellness Letter was of particular interest to me: Is It True What They Say About Decaf?

Here's an article about caffeine from CSPI's Nutrition Action Health Letter (one of my favourite publications): Caffeine: The Inside Scoop.

Sweet & Sour Meatballs

2004-05-31T13:22:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and Seville orange spread
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO homemade pizza
skim milk
Tim Horton's decaf coffee*
two slices of banana nut bread

Evening (supper, dessert/snack):

orange juice
Sweet & Sour Meatballs (p. 96, Company's Coming Casseroles) made with ground bison
brown rice
lettuce salad with chopped red pepper, unseasoned toasted slivered almonds, and Renee's Buttermilk Ranch dressing
skim milk
refrigerated Jell-O fat free caramel pudding cup

Easy Homemade Pizza

2004-05-30T08:13:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
three Lifestream Flax Plus toaster waffles with wild blueberry sauce (p. 168, Cooking for the Rushed - Life's on Fire)
orange juice

Afternoon (lunch, snack):

two bites of Chicken Cordon Bleu and a couple spoonfuls of organic whole grain cereal with milk at Costco
small portions of LO grilled chicken, potatoes, and peas
skim milk
one red licorice
two slices of banana nut bread

Evening (supper, dessert/snack):

easy homemade pizza: Dempster's Greek-style Pita, No-Cook Pizza Sauce (p. 27, All the Best Pizzas by Joie Warner), 15% part-skim mozzarella cheese, smoked chicken & turkey sausage, red pepper, Mrs. Dash Italian Seasoning)
skim milk
canned fruit cocktail (no added sugar)
three small squares Hershey's Special Dark chocolate bar
plain 2% yogurt with maple syrup and Golden Roasted Flax Seed by CanMar Grain Products Ltd.

Sensible Snacks

2004-05-29T21:18:00.000-06:00

This article, "11 Rejuvenating Superfoods," offers some sensible snack choices:

dried apricots and almonds
raisins and yogurt
fresh peach
sesame sticks and baby carrots
dried soybeans or soy crisps
low-fat peanut butter with whole grain bread/crackers or celery
low-fat string cheese

Citrus Marinade

2004-05-29T08:53:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and Seville orange spread

Afternoon (lunch, snack):

grilled chicken breast with Citrus Marinade :-)
yellow-fleshed potatoes baked with Herb & Garlic Shake-n-Bake
lettuce salad with chopped red peppers, unseasoned toasted slivered almonds, and Renee's Buttermilk Ranch dressing
skim milk
two slices of banana nut bread
Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

smoked bison sausage (30% pork) grilled on the BBQ
Cheemo's potato cheddar perogies (fried in butter) with light sour cream
peas
skim milk
mini fudgesicle
lots of Miss Vickies Black Pepper & Lime chips

Banana Nut Bread

2004-05-28T14:35:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and Seville orange spread
a couple handfuls of Lightly Dressed Cheerios Snack Mix

Afternoon (lunch, snack):

Tim Horton's egg salad and lettuce sandwich on a whole wheat bun
skim milk
Tim Horton's decaf coffee*
one bite of a honey dip donut
two red licorice
one cereal square

Evening (supper, dessert/snack):

lettuce salad (green leafy lettuce, chopped red pepper, and Salad Sensations slivered almonds) with Renee's Buttermilk Ranch dressing
LO Cheesy Pasta Frittata with tomato-basil salsa and ham
mini fudgesicle
skim milk
three small squares of Hershey's Special Dark chocolate bar
three slices of Whole Wheat Banana Nut Bread :-) (delicious!)
small bowl of Miss Vickies Lime & Black Pepper chips
This Value Recipes (Eat Healthy. Live Happy.) web site (where I found the banana nut bread recipe) looks like it may be worth further exploration.

Cheesy Pasta Frittata

2004-05-27T15:19:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with butter and Seville orange spread
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

LO One Pan Frittata
two LO pancakes with a Mott's Fruitsations Unsweetened Country Berry fruit sauce and a little maple syrup
skim milk
Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

Cheesy Pasta Frittata and [fresh tomato-basil] Salsa (p. 44, Canadian Living's Best Pasta)
Maple Leaf Tender Tip ham
mini ice cream sandwich
skim milk
two cereal squares
two small squares of Hershey's Special Dark chocolate bar
a large Golden Delicious apple with Litehouse Fat Free Caramel Apple Dip

Multigrain Fusilli

2004-05-26T22:38:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with margarine and Seville orange spread

Afternoon (lunch, snack):

LO stir-fry
skim milk
two cereal squares
Tim Horton's decaf coffee*
one LO pancake with Seville orange spread

Evening (supper, dessert/snack):

Healthy Harvest multigrain fusilli pasta, pasta sauce (from a jar) with ground bison, and light parmesan cheese
skim milk
3/4 of a toasted whole wheat bagel with butter
bowl of Reden-Budders Movie Theatre Butter Light microwave popcorn

Stir-Fried Bison

2004-05-25T11:00:00.000-06:00

Morning (breakfast, snack): snack at a work meeting

half decaf coffee*
Nature's Path Organic Flax Plus Multibran Cereal with skim milk
three (quarters) egg salad sandwiches with lettuce on white, pumpernickel, and hint o' whole wheat bread
orange juice

Afternoon (lunch, snack): lunch at Viet Thai

Coconut Curry Chicken (with potatoes and green pepper)
steamed rice
two Vegetarian Springrolls
green tea

Evening (supper, dessert/snack): dessert/coffee at Laura's Norwex party

Stir Fried Beef [Bison] and Greens (p. 20, Canadian Living's Best Quick Suppers) with frozen stir-fry veggie mix instead of spinach, and tossed with fresh Shanghai noodles
skim milk
one cereal square
angel food cake with whipped topping and strawberries
small low-fat brownie
decaf coffee with sugar and CoffeeMate

One Pan Frittata

2004-05-24T09:12:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
three whole wheat buttermilk pancakes (made with Coyote Pancake Mix) with margarine, Saskatoon berry spread, and a little pancake syrup

Afternoon (lunch, snack):

LO bison burger with all the fixin's
chocolate 1% milk
two cereal squares
skim milk
one red licorice

Evening (supper, dessert/snack):

One Pan Frittata (made with red pepper and onion) with salsa
chocolate 1% milk
lots of Miss Vickies Lime & Black Pepper chips (they are so good!)
KraftCanada.com is one of my favourite sites for finding good recipes.

Bison Burgers

2004-05-23T19:29:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
oatmeal with brown sugar, cinnamon, and a little whole milk

Afternoon (lunch, snack):

large Bombay Chicken pita from Extreme Pita, with lettuce, tomato, cucumber, and mushrooms
cranberry cocktail juice
Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

barbequed bison burger (made with an envelope of Hidden Valley Original Ranch Dressing mix, bread crumbs, and an egg), topped with marble cheese, lettuce, tomato, mustard, ketchup, and mayo, on a whole wheat bun
grilled red pepper with olive oil and spiced sea salt
corn on the cob (cooked in the husk on the BBQ)
skim milk
two of My Favourite Cereal Squares
five Miss Vickies Lime & Black Pepper chips (so good!)

Cereal Squares

2004-05-23T09:00:00.000-06:00

My Favourite Cereal Squares
(based on Northern Edge “Crispy” Squares)

2 c. Rice Krispies cereal (or any crispy rice cereal)
1 c. Golden Roasted Flax Seed by CanMar Grain Products Ltd. (or Northern Edge Milled Flaxseed)
1 c. Kretschmer Wheat Germ (or Northern Edge Fresh Wheatgerm)
1 c. unsweetened coconut
1 c. golden raisins, or any dried fruit, chopped (optional)
1/4 c. butter
about 250 g marshmallows (use more when adding raisins)
1 tsp. vanilla

Measure out dry ingredients and stir together.
Melt butter and marshmallows together in a large bowl (in microwave, cook for two minutes, stir, then cook for one minute).
Add vanilla and stir.
Quickly stir in dry ingredients.
Press into buttered pan.
Cut into squares.

Birthday Cake

2004-05-22T12:06:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Quaker Squares cereal with skim milk

Afternoon (lunch, snack):

LO KD Fajita Dinner
red pepper with dip
skim milk
Tim Horton's decaf coffee*

Evening (supper, dessert/snack): supper at Zach & Aly's birthday party; snacks at the drive-in

ham with honey mustard sauce, white bun, macaroni salad, potato salad, vegetables and dip, wheat thins crackers with Mexican layered dip, cheese slices
cranberry juice and 7-Up
white birthday cake with ice cream and strawberries
theatre popcorn (no topping)
five red licorice

Vegetable-Ravioli Soup

2004-05-21T09:45:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
1/2 of a toasted whole wheat bagel with margarine and Seville orange All Fruit spread
about 1/2 cup plain 2% yogurt with 1-2 tsp. maple syrup

Afternoon (lunch, snack):

LO KD Fajita Dinner with red pepper
skim milk
three red licorice

Evening (supper, dessert/snack):

Italian Vegetable-Ravioli Soup (p. 241, The Big Book of Soups & Stews) without zucchini and with beef garlic ravioli rather than cheese ravioli (cheese would be better)
Basic Crostini (p. 59, The Big Book of Soups & Stews)
skim milk
a whole pink grapefruit
oatmeal with brown sugar, cinnamon, and a little whole milk

Fourteen Super Foods

2004-05-21T07:46:00.002-06:00

This is from SuperFoods Rx: Fourteen Foods That Will Change Your Life, a book by Steven G. Pratt. I think if you ate all of the suggested quantities, there wouldn't be room for much else, but I guess you'd be pretty darn healthy with that diet!

Beans
They lower cholesterol, fight heart disease, stabilize blood sugar, reduce obesity, lessen cancer risk, and relieve hypertension. (Eat four 1/2-cup servings a week. Don't like beans? Substitute green beans, sugar snap peas, green peas, or chick peas instead.)
Blueberries
They lower the risk of heart disease and cancer and help maintain youthful, healthy skin. (Eat 1 to 2 cups a day. When they aren't in season, eat cranberries, raspberries, strawberries, cherries, currants, and purple grapes.)
Broccoli
It boosts your immune system, reduces the incidence of cataracts, builds bones, and fights birth defects and heart disease. (Eat 1/2 to 1 cup a day. Can't stand broccoli? Eat brussels sprouts, red and green cabbage, cauliflower, bok choy, and kale.)
Oats
Oats lower cholesterol, reduce the risk of heart disease and diabetes, and are high in fiber and protein. (Eat five to seven servings a week. Don't want it that often? Try wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.)
Oranges
They support heart health while preventing cancer, stroke, diabetes, and other chronic ailments. (Eat one a day. Want more variety? Try lemons, grapefruit, kumquats, tangerines, or limes.)
Pumpkin
It's not just for pie. Pumpkin lowers the risk of various cancers, while it promotes youthful, healthy skin. (Eat 1/2 cup a day. Want an alternative? Try carrots, carrots, butternut squash, sweet potatoes, and orange bell peppers.)
Soy
It prevents heart disease, cancer, and osteoporosis, as well as relieves menopausal and menstrual symptoms. (Eat at least 15 grams daily. Don't like soy? Try tofu, soymilk, soy nuts, edamame, or miso.)
Spinach
Popeye was on to something! Spinach lowers the risk of cardiovascular diseases, a variety of cancers, age-related macular degeneration, and cataracts. (Eat 1 cup of steamed spinach or 2 cups of raw spinach a day. Don't like it? Then eat kale, collards, Swiss chard, bok choy, romaine lettuce, mustard, or turnip greens.)
Tea (Black or green)
Besides soothing the soul, tea boosts the immune system, helps prevent cancer and osteoporosis, lowers stroke risk, and promotes cardiovascular health. (Drink at least one cup a day.)
Tomatoes
They lower cancer risk, increase your skin's sun-protection factor, and play a role in preventing cataracts and age-related macular degeneration. (Eat one tomato a day. Don't like them? Try watermelon, persimmons, or pink grapefruit instead.)
Turkey (skinless breast)
It's not just for Thanksgiving. Turkey is not only the perfect healthy low-fat protein, but also builds a strong immune system. (Eat three or four 3-ounce servings a week. Want something else? Skinless chicken breast is a great alternative.)
Walnuts
How nutty is this? Walnuts reduce the risk of heart disease, diabetes, and cancer. (Eat 1 ounce five times a week. Other options include almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, and cashews.)
Wild salmon
It lowers risk of heart disease and cancer. (Eat it two to four times a week. Don't like salmon? Go for Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, or clams.)
Yogurt
In addition to being a great source of protein and calcium, yogurt promotes strong bones and a healthy heart. (Eat 2 cups a day. Want something else? Try kefir.)

KD Fajita Dinner

2004-05-20T11:32:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
banana oatmeal chocolate chip muffin

Afternoon (lunch, snack):

LO pizza (1.5 slices)
LO broccoli with dip
skim milk
Tim Horton's decaf coffee*

Evening (supper, dessert/snack):

KD Fajita Dinner made with ground bison and topped with diced red pepper (didn't have any other toppings) :-)
skim milk
banana oatmeal chocolate chip muffin
maybe one scoop of vanilla Breyers Smart Scoop 98% Fat Free frozen dessert
I really like Breyers 50% less fat vanilla ice cream, but this 'frozen dessert' will only be used for smoothies from now on, which is exactly what happened with the Breyers Smart Scoop low-carb stuff I bought a few weeks ago. (There are people who really like it though; see this low-carb blog for other opinions.)

Delissio Deluxe Pizza

2004-05-19T10:06:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter

Afternoon (lunch, snack):

LO lasagna (from freezer)
LO Potato Logs (p. 158, Better Baby Food) (from freezer)
skim milk
banana oatmeal chocolate chip muffin
oatmeal with brown sugar and cinnamon

Evening (supper, dessert/snack):

three slices Delissio Deluxe pizza
broccoli with dill vegetable dip
skim milk

Homemade Lasagna

2004-05-18T07:24:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
Quaker Squares cereal with skim milk
two banana oatmeal chocolate chip muffins

Afternoon (lunch, snack):

LO bison short ribs, potatoes, and grilled red pepper
skim milk
Tim Horton's decaf coffee*
Golden Delicious apple
a piece of white cake (given to me at work by a project manager, for no apparent reason )

Evening (supper, dessert/snack):

LO lasagna (from freezer)
skim milk
milk chocolate ball
small can of V8

BBQ Ribs & Grilled Peppers

2004-05-17T22:01:00.000-06:00

Morning (breakfast, snack):

half decaf coffee*
toasted whole wheat bagel with peanut butter
skim milk
oatmeal with brown sugar and cinnamon

Afternoon (lunch, snack):

sandwich made with 12-grain bread, honey ham, marble cheese, lettuce, margarine, light dressing, and mustard
skim milk
decaf coffee
navel orange

Evening (supper, dessert/snack):

LO bison short ribs with seasoned salt, pepper, and barbeque sauce (cooked in foil on BBQ), yellow-fleshed potatoes with olive oil, spiced sea salt, and pepper (cooked in foil on BBQ), and red peppers with olive oil, Mrs. Dash Garlic & Herb, and Mrs. Dash Tomato Basil Garlic seasoning (grilled on the 2nd level of the BBQ)
skim milk
pink lemonade
milk chocolate ball
orange Jell-O
Banana Oatmeal Muffin (p. 72, Company's Coming Greatest Hits: Biscuits, Muffins & Loaves) made with 66% whole wheat flour and 1/2 cup chocolate chips added to recipe