AVOCADO AND VEGGIE SANDWICHES

Avocados are not exactly a substitute for deli meat, but with their heart healthy fat, they are a satisfiying alternative.  They also are practically sodium free, unlike sodium laden deli meats, including even the "natural" ones.  We love sandwiches and this has been a quickly prepared lunch for us on many busy days.  

For each sandwich:

1/3 avocado, thinly sliced

Any or all of the following raw veggies:

spinach leaves

thinly sliced onion or red onion

thinly sliced bell peppers

thinly sliced cucumber

sliced tomato

2 slices whole grain bread

light or vegan mayo*

wasabi sauce or mustard**

Spread mayo on one slice of bread and wasabi sauce or mustard on the other slice.  Layer avocado and veggies on bread.

*We like Hellman's canola mayo.  It has no saturated fat and only 40 calories/tablespoon.

**Wasabi sauce has half or less than half the sodium of most mustards.

   

CREAMY DILL POTATO SALAD

Although it can be purchased in most supermarkets, I like to use dill from my own garden when it's in season.  This year we had a bumper crop of snow peas, so I came up with this recipe for light potato salad.  We think it has a fresh, summery taste!  Sliced snap peas or celery would be acceptable substitutes for snow peas.  Dill is easy to grow in your garden and self seeds, so it comes up every year.

3 cups cubed potatoes, peeled or unpeeled

1/2 cup sliced snow peas (or substitute sliced snap peas or celery)

1/4 cup finely chopped onion

1 tablespoon minced fresh dill 

1/3 cup nonfat or 2% plain Greek yogurt

1/4 cup canola or vegan mayo

2 tablespoons pickle relish

1 tablespoon prepared mustard

1 tablespoon white vinegar

1/4 teaspoon garlic powder

salt and pepper to taste

Cook potatoes in boiling water (salted if desired) for 8-10 minutes, or until tender.  Cool.  Place potatoes in a medium size bowl.  Add snow peas and onion.  In a small bowl, combine remaining ingredients for the dressing.  Stir into potato mixture.  Chill for several hours before serving.  Makes about 6 servings. 

 

 

CLASSIC ZUCCHINI BREAD

This is an old favorite that I made over in two versions, cinnamon or chocolate, to fit our healthy eating plan.  Zucchini adds moisture, few calories, and perhaps a bit of nutrition to baked goods without adding any unusual flavor.  I don't peel my zucchini for this, but if the green bothers you, it's okay to peel it.

For the chocolate version, I omitted the cinnamon and used 1/4 cup cocoa powder in place of 1/4 cup of the flour.

2 egg whites or one large egg

3 tablespoons honey or agave

3 tablespoons canola or other healthy oil

1/3 cup unsweetened applesauce

1 cup raw shredded or grated zucchini, peeled or not

2 teaspoons vanilla

1 1/2 cups whole wheat flour (or 1 1/4 cups flour plus 1/4 cup cocoa powder for chocolate bread)

1/4 teaspoon salt, optional

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1 1/2 teaspoons cinnamon (omit for chocolate bread)

1/2 cup coarsely chopped walnuts or pecans

In a mixing bowl, combine first six ingredients.  In another small bowl combine the next five (four if not using cinnamon) dry ingredients. Stir dry ingredients into wet ingredients just until combined.  Stir in nuts.  Pour batter into an oiled bread pan.  Bake at 350 degrees about forty-five minutes, or until bread tests done.  Remove from pan and cool.  Store in refrigerator.  Makes one loaf.