Creamy Date Spread

This spread is yummy on a toasted thin bun, bagel, or English muffin.

1/2 cup 1% cottage cheese
2 ounces reduced fat cream cheese
1/4 cup chopped dates (can substitute raisins if you prefer)
1 tablespoon honey
1 tablespoon sugar free caramel syrup
2 tablespoon chopped walnuts
dash of cinnamon

Combine all ingredients in a mini food processor and whiz until smooth.

Orange Couscous

1 cup orange juice
1 cup chicken or vegetable broth (or water)
1 teaspoon ground cumin
1 10-oz package plain couscous
2 tablespoons canola oil
1 tablespoon soy sauce
1/2 cup chopped fresh cilantro
4 scallions, chopped
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 c. slivered almonds, toasted

In a large saucepan, bring orange juice, water and cumin to a boil. Stir in the couscous, remove from the heat. Cover and let stand 5 minutes or until all the liquid is absorbed. Fluff the couscous with a fork. Add the rest of the ingredients, stir gently to combine.

6 servings

Chicken with Orange Sweet and Sour Sauce

CHICKEN and MARINADE
1-1/4 lb. boneless, skinless chicken thighs (4-5 medium thighs), trimmed of excess fat
1 tablespoon Splenda brown sugar blend
1/4 c. orange juice
1/4 c. soy sauce
1 teaspoon hot sauce
1/2 teaspoon black pepper
1/2 teaspoon garlic powder

SAUCE
1/2 c. orange marmalade (reduced sugar or no sugar added are OK)
2 tablespoons rice vinegar
2 tablespoons reserved marinade
1 teaspoon cornstarch
1 teaspoon cold water

Put chicken, juice, Splenda, soy sauce, hot sauce, pepper and garlic powder in a zip-lock bag, seal, and shake to evenly coat the chicken with the marinade. Refrigerate for 30 minutes.

Remove the chicken from the marinade. Measure 2 tablespoons of marinade into a small saucepan and set aside. Grill or broil the chicken thighs for 4-5 minutes per side, until juices run clear. Transfer the chicken to a serving plate and set aside while you prepare the sauce.

Mix the cornstarch and water in a small bowl until the cornstarch is dissolved. Add the orange marmalade and rice vinegar to the marinade in the small saucepan and heat over medium-high heat until mixture is boiling. Reduce heat to medium and simmer for 1 minute. Add the cornstarch mixture and continue to cook, stirring constantly, until the sauce is thickened. Remove from heat and serve the sauce drizzled over the chicken thighs.

4-5 servings

Baked Tortilla Chips

Heat your oven to 400F. Spray a baking sheet with cooking spray.

Cut several 8" tortillas (flour or corn) into pie-shaped wedges. Lay the wedges in a single layer on the baking sheet. Spray them generously with olive oil cooking spray. Sprinkle them with ground cumin, paprika, and onion salt. Bake for 5 minutes or until lightly browned and crispy.

Note: you can use chili powder instead of cumin and paprika.

Nina's Mexican Shrimp Cocktail

My friend Nina claims that Mexicans usually eat this dish with lots of jalapeno after a night of drinking, because they say it helps with the hangover. Nina's recipe didn't provide much information about the quantities of the ingredients - probably because it's the kind of dish she just throws together. Here's how I made it:

1 pound cooked, shelled & deveined shrimp
1 15-ounce bottle tomato ketchup (I used Heinz Hot & Spicy)
1 avocado, peeled, pitted and diced
1/4 cup chopped onion
1/2 cup chopped fresh cilantro
1/4 cup lemon or lime juice
1 teaspoon grated lemon or lime zest (my addition to the recipe)
as many chopped jalapenos as you feel you can handle

Combine all the ingredients in a bowl. Cover and chill for 3 hours so the flavors can develop.

Eat with tortilla chips or crackers.

Ole!

White Bean Tapenade

1 can (15.5 ounces) white beans (great northern, cannelini, or garbanzo work well), rinsed
and drained
1 tablespoon chopped garlic
1 cup whole, pitted Kalamata or other black olives
6 anchovy fillets, rinsed
2 tablespoons capers, drained
1 tablespoon Dijon mustard
1 teaspoon chopped fresh thyme (or 1/2 teaspoon dried)
1/4 cup lemon juice
2 tablespoons olive oil

Put all the ingredients in a food processor or blender and whiz until smooth. If the mixture seems too thick to spread easily, add a tablespoon or more of water. Cover and chill for 2-3 hours to allow the flavors to develop. Remove from the fridge 30 minutes before serving.

Serve as a dip with raw veggies, or as a spread with crackers, pita crisps, or pita bread.

The Bandster's Pantry

I firmly believe that you don't need a lot of sugar, salt, and artificial flavorings to make your food taste good. What you do need is a good pantry. If you already have some basics on hand, you'll be more likely to experiment with new seasonings and new combinations when it's time to prepare a meal.

Here's what's in my bandster pantry. If you're not an experienced cook, this will seem like a gargantuan list, so I've highlighted the items that I absolutely MUST have on hand.

SPICES & HERBS - salt (regular & kosher), black pepper, cayenne pepper, Italian herb blend, Mrs. Dash (many flavors), Molly McButter, garlic salt, onion salt, onion power, garlic powder, celery salt, ground mustard, ground ginger, ground nutmeg, ground cinnamon, ground cloves, ground allspice, ground cumin, ground coriander, fennel seeds, poppy seeds, mustard seeds, bay leaves, rosemary, rubbed sage, thyme, basil, oregano, tarragon, dill, vanilla extract, almond extract, curry powder, chili powder, paprika, Chinese five-spice powder, & True Lemon & True Lime (packets or shaker).

BAKING - baking soda, baking powder, flours (whole wheat, white, soy, almond), cornmeal, cornstarch.

SWEETS - SF gelatin & pudding mixes, SF chocolate and caramel sauce, SF popsicles or fruit bars, Cool Whip Free, SF or NSA jams.

SWEETENERS - honey, molasses, agave, Truvia, Splenda, Splenda baking blend, Splenda brown sugar blend, granulated sugar, light brown sugar.

SEASONINGS - soy sauce, Braggs liquid aminos, Worcestershire sauce, steak sauce, mustard (Dijon, yellow, horseradish, honey), Wishbone Salad Spritzers, hot chili sauce, minced ginger root (in jars), minced garlic (in jars), cooking wine (white, red, sherry, rice), vinegar (rice wine, white wine, red wine, balsamic, cider, white), ketchup, salsa, pesto, horseradish, miso, reduced fat bacon bits.

PICKLES - pickles, chutney, olives (black & green), capers, roasted red peppers, hot peppers.

BEVERAGES - SF drink mix (I like Crystal Light), SF flavored syrups, coffee, tea, herbal tea, SF hot cocoa mix, SF spiced apple cider mix, flavored water (I like SoBe).

FRUITS - dried fruit (cherries, raisins, craisins, etc.), fresh fruit in season, frozen fruit (berries, mango, peaches, etc.), NSA applesauce, SF pie filling, lemon juice, lime juice, fresh lemons & limes.

SNACKS - trail mix, whole grain crackers (like Ak Mak or Wasa), popcorn, nuts, jerky.

CEREALS & GRAINS - Quaker Weight Control instant oatmeal, granola or fiber bars, brown rice, quinoa, couscous, bulgur, barley, seasoned & plain dried breadcrumbs, Panko, pasta & noodles (for my husband).

FATS - olive oil, canola oil, sesame oil, I Can't Believe It's Not Butter spray, cooking spray (regular, butter, olive oil), olive oil mayo, butter, tahini (sesame paste), peanut butter, almond butter, PB2 powder (regular & chocolate).

DAIRY & EGGS - light sour cream, 2% cottage cheese, FF plain Greek yogurt, part-skim ricotta cheese, Egg Beaters, eggs, reduced fat cheese (cheddar, blue, feta, Swiss, etc.), light cream cheese, Laughing Cow light cheesees, grated Parmesan cheese.

MEAT/FISH/PROTEIN - reduced fat bacon (I don't like turkey bacon), other meat, fish & seafood, canned fish & meat, turkey sausage, protein powder, protein bars, beans (dried & canned), deli meats, hummus, tofu, tempeh, textured vegetable protein, veggy burgers, edamame.

VEGETABLES - fresh veggies in season, frozen veggies (no sauce), canned veggies (tomatoes, artichokes, corn, beans, green chilies), fresh herbs (we grow basil, parsley, dill, cilantro, sage, rosemary, tarragon, oregano, and mint), veggies to eat raw or in salads (peppers, cucumbers, celery, jicama, mushrooms, tomatoes, scallions, etc.), basics (garlic, onion, carrots, potatoes), fresh ginger root, dried mushrooms (shiitake, porcini, etc.).

SOUPS & BROTHS - chicken, beef, vegetable & onion bouillon and/or broth, Healthy Request soups (I use in cooking sometimes), dry onion soup mix (used in cooking)