Recipe Corner (5/6/10)

More tips on healthy eating

May 6, 2010

By Ginger Isham

Jean Carper’s “EatSmart Cookbook,” which I mentioned in my last column, is one of my favorite cookbooks. The recipes are simple and not time consuming. With summer soon to arrive, bringing celebrations for college and high school graduations, weddings and showers, here are a few tips and recipes on how to reduce the amount of carcinogens by 50 percent to 65 percent when grilling meats in the backyard.

I’ve also included a couple of Jean’s dessert recipes.


Teriyaki Sauce

1 clove garlic, crushed

1 piece fresh ginger, chopped

2 teaspoons brown sugar

1/2 cup soy sauce (use low-sodium)

1/2 cup water

Combine all ingredients and pour over your ribs, steaks or chicken. Cover and marinate 12 to 16 hours.


Tea & Rosemary Marinade

1 clove garlic, crushed

1 teaspoon rosemary, crushed

2 teaspoons soy sauce (use low-sodium)

2 teaspoons honey (I use maple syrup)

1/2 cup strong tea (brew 2 black tea bags in 1/2 cup of hot water for 5 minutes)

Add rosemary, garlic, soy sauce and honey to the hot tea. Cool. Pour over chicken, ribs, steaks or fish and marinate for at least 10 minutes. If grilling burgers, I would baste the burgers while they are cooking rather than marinating, as they might fall apart.


Garlic and Turmeric Marinade

Combine 2 teaspoons garlic powder, 1 teaspoon turmeric with 1/2 cup orange juice or water. Pour over steaks, chicken, or other meats and cover and marinate in fridge for several hours.


Chocolate Angel Bites

1/2 cup unsweetened cocoa (an antioxidant)

1 cup walnuts, finely ground (good fat and antioxidant)

1 cup sugar

3 tablespoons canola or olive oil (good fat)

8 egg whites, beat until stiff with dash of salt (low cholesterol)

1/4 cup powdered sugar

Combine cocoa, nuts, sugar and oil. Fold in 1/4 of the beaten egg whites. Add rest of egg whites and spoon batter into nonstick or oiled mini-muffin pans. Bake at 350 degrees for 12 minutes. Cool 5 minutes. Remove from pan and sprinkle with powdered sugar. 31 calories each.


Lemon Blueberry Parfait

2 cups fresh or frozen blueberries (high antioxidant)

2 8-ounce containers of fat-free lemon yogurt (low fat)

10 gingersnaps (ginger is mild anti-blood-clotting agent)

Put 1/2 cup blueberries in each parfait glass or wine glass. Add 1/2 cup yogurt and crumble gingersnaps over this. 147 calories per serving.


Ginger Isham lives with her husband on a fifth generation family farm on Oak Hill Road.