Niçoise Salad

This classic salad hails from the Provence region of France where fresh vegetables and seafood from the French Riviera abound. My variation omits the baby potatoes and features herb salad instead of butter lettuce and an anchovy emulsified dressing instead of  the classic vinaigrette.  Savory and very flavorful this salad is more of a meal than a starter. Low fat, high protein, omega 3, high fiber, gluten-free and diabetic friendly. If you desire a lower sodium content, omit the olives and use a vinaigrette.

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Niçoise Salad

Yield: 3 servings

5 oz Earthbound Farm™ Organic Fresh Herb Salad
6 oz baby carrots
6 oz fresh green beans blanched
6 oz niçoise olives
6 hard-cooked eggs
3 small tomatoes quartered
2 – 3.75 oz cans sardines in water
6 oz albacore tuna in oil
6 oz shallots small dice

1 egg yolk
1 – 2 oz can anchovies in olive oil
2.5 fl. oz grape seed oil or extra virgin olive oil
1 fl. oz water
.5 fl. oz lemon juice

Arrange salad ingredients as pictured onto 3 plates. Using an immersion mixer or blender
make dressing by adding egg, lemon juice, anchovies and water then slowly add
a stream of oil to create an emulsion. Drizzle dressing over salads, and serve.

©2010 Aron David Bradley

No Bake Chocolate Cheesecake

This recipe is so easy to prepare yet so rich and elegant you’ll be telling all your friends about it. We all love rich and decadent desserts but who can afford the calories and fat? This recipe will make you a believer that you can have your cheesecake and eat it too! This recipe has lower fat and sugar and fewer calories compared to regular cheesecake.

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No Bake Chocolate Cheesecake

Yield: 4 servings

2 – 8 oz containers of Philadelphia™ fat free cream cheese
8 oz plain non-fat Greek yogurt
1 – 1 oz package of Jell-O™ fat –free, sugar-free cheesecake instant pudding mix
½ cup Guittard™ extra dark chocolate chips
2 teaspoons Grand Marnier™ liqueur
1 tablespoon fat-free half and half

In a double boiler add chocolate chips, as they begin to melt add liqueur and half and half and beat till smooth with a small balloon whip.

Place yogurt, cream cheese and pudding mix in a mixing bowl and mix till smooth with an immersion hand blender or electric mixer. Mix in chocolate ganache, spoon or pipe cheesecake into a champagne glass with a star tipped pastry bag. Chill 30 minutes, serve.

© 2010 Aron David Bradley

Spinach, Artichoke & Asiago Frittata

Frittatas can be quickly prepared like an open face omelet or baked like a quiche or souffle. This recipe is for the baked variety which can also be served cold and makes a delectable, savory  meal that can be served any time of the day. I like to add fresh fruit as an accompaniment. This recipe is lower in fat and heart healthy, gluten-free and also a good diabetic meal option.

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Spinach, Artichoke & Asiago Frittata

Yield: 6 servings

1 qt Egg Beaters™ or equivalent
1 ½ cups fresh baby spinach
1 cup quartered artichoke heart water packed (drained)
1 cup shredded medium Asiago cheese
1 cup medium diced sweet red pepper
¾ cup of pulverized Rice Chex™ cereal
1 teaspoon of sea salt
1 teaspoon of E.V.O.O.
1 teaspoon of oregano
1 teaspoon granulated garlic
½ teaspoon fresh ground black pepper

Use a blender or immersion hand mixer to pulverize the Rice Chex™ cereal. Coat a casserole dish or baking pan with the olive oil. Mix eggs, seasonings and cereal, pour into baking dish. Add remaining ingredients reserving 2 tablespoons of the cheese to sprinkle on top before baking. Bake in a preheated 350° F. oven for 55 minutes or when a knife comes out clean when inserted into the center.
Serving suggestion: Serve hot or chilled with fresh fruit.

© 2010 Aron David Bradley

Thai Papaya Salad

The first time I had papaya salad (som tam) at my favorite Thai restaurant I was dazzled by the tangy sweet and piquant crunchy flavors that graced my taste buds and I became an overnight fan. I love this salad and I trust you will too. You can get the sambal, fish paste, fish sauce and green papayas at most Asian markets. This is low fat, diabetic friendly,  gluten free and high in fiber and nutrition.

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Thai Papaya Salad

Yield: 1-2 servings

4 cups shredded green papaya
2 cups shredded carrots
1/3 cup lime juice
1/4 cup fish sauce
1/8 small head of iceberg lettuce cut into a wedge
1/2 small tomato cut into wedges
1 tablespoon chopped roasted salted peanuts
5 teaspoons honey
2 teaspoons minced garlic
1 teaspoon shrimp paste
1 teaspoon sambal chile paste

Wash and peel carrot, green papaya and shred. I use a mandoline.
Mix shredded carrots and papaya in a bowl. Make dressing with lime juice, honey, garlic, fish sauce, shrimp and chili paste. Cut lettuce and tomato as described and arrange on plate as pictured. Pour dressing over salad, lettuce and tomato wedges. Sprinkle chopped peanuts over the top and serve.

© 2010 Aron David Bradley

20 Minute Minestrone

As fall approaches I find the hearty goodness of soups and stews beckoning. My variation of a classic minestrone is super quick and easy to prepare and is very substantial nutritionally yet tastes like you spent hours preparing it. I have omitted the traditional pasta which if you omit the cheese provides complete protein in favor of allowing you the option of adding whole grain bread or gluten-free bread or pasta if you desire. Or you may simply add cut corn or quinoa or cooked brown rice to the soup and your complete amino acid balance is there. This minestrone is low-fat, high fiber, diabetic friendly and gluten-free.

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20 Minute Minestrone

Yield: 6-8 servings

2 – 16 oz packages of Italian Blend frozen vegetables
1 – 15 oz can garbanzo beans
1 – 15 oz can light or dark red kidney beans
1 – 15 oz can diced tomatoes
1 ½ cups fresh or thawed frozen spinach
1 ½ cups fresh zucchini quartered lengthwise, sliced
1 ½ cups water
1 cup red wine (Burgundy, Merlot, Chianti)
1 ½ tablespoons Kosher or sea salt
1 tablespoon granulated garlic
1 tablespoon tomato paste
1 tablespoon sucralose, stevia equivalent or sugar
2 teaspoons Italian seasoning

4 – oz Asiago, Romano, or Parmesan cheese grated

Place all ingredients in heavy bottom saucepan, soup or stock pot. Bring to a boil stirring frequently. Reduce heat to medium and cook 15 minutes. Portion into soup bowls and grate
Asiago or Romano or Parmesan cheese on each serving.

© 2010 Aron David Bradley

Meatless Tamale Pie

I love tamales but often find them disappointing. Usually there is way too much masa and the meat is greasy and too spicy or downright bland. This is a quick and easy recipe full of flavor and nutrition. You can vary the filling ingredients by adding your own touches like mushrooms, carrots, sweet peppers etc. This tamale pie is gluten-free and low in fat.
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Meatless Tamale Pie

Yield: 6 servings

Masa dough:
3 cups of water
2 ½ cups instant corn masa flour
2 teaspoons canola oil
2 teaspoons salt
1 teaspoon granulated garlic

3 cups medium diced zucchini
2 ¾ cups vegetarian chili lime refried beans
2 ¾ cups of cut corn
2 cups medium diced Roma tomatoes
1 cup chopped yellow onion
1 cup pitted black olives
½ cup fat-free shredded cheddar cheese
½ cup masa flour
3 tablespoons chopped cilantro
1 tablespoon California (mild) chili powder
2 teaspoon ground cumin
2 teaspoons salt
2 teaspoons sucralose, stevia or sugar
2 teaspoons E.V.O.O. (extra virgin olive oil)

1. Heat water, canola oil salt and granulated garlic in a saucepan till it comes to a boil.
Remove from heat and stir in corn masa with a balloon whip forming a dough. In a covered casserole dish or Dutch oven, press dough into the bottom and sides. Dough should be about ¼ inch thick all around.
2. In a heated sauté pan or wok, sauté the filling ingredients and seasonings except the masa flour, shredded cheese and half of the olives stirring frequently. Cook for 4 minutes then add masa flour to help thicken the filling. Cook an additional minute then pour into the crust. Top with the shredded fat-free Cheddar and the other half of the olives.
3. Cover casserole or Dutch oven and place in a pre-heated 325 degree oven and bake for 10 minutes. Serve

c.2010 Aron David Bradley

Yummus (Thai Flavored Hummus)

Hummus is a great light meal and so versatile. There are so many flavor permutations you are limited only by your imagination. This one is popular  around our household and it utilizes peanuts instead of the traditional tahini (sesame seed butter). Hummus is high in iron and vitamin C, and also has significant amounts of folate and vitamin B6. The chickpeas make it a good source of protein and dietary fiber and when combined with a grain provides complete protein. PRINT Yummus Recipe from MS Word


Thai Flavored Hummus

Yield: 2-4 servings

1 – 15.5 oz can of garbanzo beans (drained)
½ cup roasted salted peanuts
2 tablespoons lime juice
3 tablespoons water
1 ½ tablespoons fish sauce
1 tablespoon sucralose or stevia equivalent
1 teaspoon galangal powder or ginger powder
1 teaspoon sambal chili paste (more if you like it HOT)

Place all ingredients in a food processor or blender and blend until smooth.
Serving suggestions: To provide complete protein, serve with
Whole wheat pitas. For added fiber and nutrients cut carrots, red peppers and Romaine lettuce stems as pictured.
This is a low fat, gluten-free* and diabetic friendly dish.
*Gluten-free complete protein options: rice crackers, or corn tortilla chips.
c. 2010 Aron David Bradley