Mom’s tuna casserole, deconstructed

My Mom was not a great cook.  She specialized in opening cans, sometimes mixing more than one together, to make a mystery casserole.  And for variety, occasionally she’d throw in a TV dinner or Hamburger Helper.  In the late 50’s and early 60’s, that was simply how working people cooked. 

There was one dish, however, that I loved.  Tuna potato chip casserole.  I don’t know if it was the potato chips or the Cream of Mushroom soup, but this simple, yet tasty dish, just soothed my soul.  To this day, it is the ultimate comfort food.

Mom’s tuna potato chip casserole

1 large can tuna

1 can Cream of Mushroom soup

1 c. mushrooms, cleaned and thinly sliced

1 c. peas

1 c. corn

Medium onion, diced

Optional:  Chopped artichokes, broccoli, or cauliflower

1 tsp. minced garlic

1 tsp. onion powder

1 tsp. dried thyme.

½ tsp. dry chili flakes

1/8 tsp. ground black pepper

½ cup white wine

Medium sized bag ridged potato chip

Optional:  Pasta or egg noodles

In bowl, blend all ingredients except for the potato chips.  Line a greased casserole dish with whole potato chips, covering the bottom as well as the sides.  (A round, high sided casserole dish works best.)  Spoon in half of the tuna mixture, making sure the chips remain against the sides of the casserole dish.  Layer potato chips on top.  Spoon in the rest of the tuna mixture.  Crush a handful of potato chips and spread on top.  Bake uncovered at 350 degrees for up to one hour, until top is lightly browned and the casserole is bubbling.

Mom’s tuna potato chip casserole, deconstructed

1 large can tuna

>Fat alert: Tuna is often canned in oil, resulting in a high fat content.  If this is a concern, try tuna canned in water. In the alternative, bake or poach a tuna fillet and flake it for use in the casserole. 

>Ingredient alert:  Any canned or fresh fish or meat may be used in this recipe.  For a change, try salmon, crab meat, or chicken. 

1 can Cream of Mushroom soup

>Fat alert:  Cream of Mushroom soup can be high in fat.  It can be replaced with a low-fat or fat-free variety, or a prepared fat-free chicken mushroom gravy. In the alternative, a homemade Cream of Mushroom soup may be used.

>Health alert:  Cream of mushroom soup can also have a high salt content.  If salt is a concern, look for a low-sodium variety or use a homemade version, where the salt can be controlled. 

>Health alert: When fat is removed from a product, food manufacturers often increase the sugar or salt content.  Read the labels of the soup or prepared gravy carefully to determine whether the salt or sugar content is acceptable.

>Health alert:  Some varieties of Cream of Mushroom soup or prepared gravy are packed with a wide variety of allergens, including MSG and gluten.  Read the labels carefully.  The best alternative may be to make your own!

1 c. mushrooms, cleaned and thinly sliced

1 c. peas

1 c. corn

>Health alert:  Some diets prohibit corn.  In this recipe, it may be eliminated.

Medium onion, diced

Optional:  Chopped artichokes, broccoli, or cauliflower

1 tsp. minced garlic

1 tsp. minced garlic

1 tsp. onion powder

1 tsp. dried thyme

½ tsp. dry chili flakes

1/8 tsp. ground black pepper

½ cup white wine

>Health alert:  Wine can contain a high level of sugar.  If sugar is a dietary concern, milk, vegetable broth, or water may be used.

Medium sized bag ridged potato chips 

>Fat alert:  Depending on how they are prepared, potato chips can be high in fat.  If fat is a concern, any type of the baked or dried chip may be used.  Check the labels carefully.

>Health alert:  Certain diets prohibit potatoes.  If potatoes are a dietary concern, any type of crispy vegetable chip may be used.

>Health alert:  Potato chips can be high in salt.  If this presents a dietary concern, use unsalted chips. 

>Ingredient alert: The salt in potato chips contributes to the overall flavor of tuna casserole. If unsalted chips are used, the seasonings may need to be adjusted. 

Optional:  Pasta or egg noodles

(Follow the instructions above.)

Scones, deconstructed!

I love high tea.  Some of my favorite childhood memories are sharing finger sandwiches, fairy cakes, scones, and English Breakfast tea with my Mom.

I continued to enjoy that tradition into adulthood.  For many years, I bought the scones at a bakery.  But most lacked the flaky texture I loved.  So I hit the Internet, and found a recipe I could play with.  I began to make my own. 

I have learned several things when baking scones.  First, to get the right texture, it is best to mix the butter in by hand, ensuring that it is evenly distributed.  I allow the butter to warm to room temperature, and mix it in.

Cranberry and white chocolate chip scones

Second, many recipes call for using cold, hard butter when making the dough.  But what really matters is that the butter is cold just before baking!  Refrigerating the dough overnight works best.

Finally, some ingredients work better than others as “fillers.”  Chips, nuts, and dried fruit all work well if added to the dry ingredients before mixing.  Other flavorings and wet ingredients, such as raspberry extract or jams can be used, but need to be added to the wet ingredients and blended well.  When adding to the wet ingredients, however, the overall amount should not exceed the amount of liquid called for in the recipe.  Otherwise, the dough may be too wet.  (Note:  It is best to puree fresh fruit and add it to the wet ingredients.)

Ahhhhh, hot tea and a warm scone.  There is no better way to relax and enjoy the day!

Basic scone dough

2 c. flour

1/3 c. sugar

4 tsp. baking powder

½ tsp. salt

6 TB. butter, cut into small pieces

¾ c. cream

1 TB. vanilla

1 egg

In a large mixing bowl, add all the dry ingredients and using a whisk, mix well.  Cut the butter into small pieces, and add to the dry ingredients. Using your fingertips, work it into the flour until the mixture has a sand-like texture.  Add any dry fillers, such as chips or nuts, and mix well, so they are evenly distributed.

In another bowl, mix the eggs, cream, and any flavoring or wet fillers.  Add half to the dry mixture and mix well.  Gradually, add the remaining wet ingredients and mix in until the dough just begins to form into a ball.  You do not want the dough to be too wet.  Pour the dough onto plastic wrap, and pat into a ball.  Seal the plastic wrap and refrigerate at least one hour.

Preheat the oven to 375 degrees.  Just before baking, place the dough on a floured surface and press down until it is approximately an inch thick.  Cut into pieces of approximately equal size.  If desired, dust with sugar, or brush with melted butter and dust with brown sugar.  Bake 15 minutes or until golden brown.

(NOTE:  Raw scones may be individually frozen and baked when needed.)

Basic scone dough, deconstructed

2 c. flour

>Health alert:  If white flour is a dietary concern, acceptable alternatives are almond or hazelnut flour, white bean flour, or any gluten-free variety of flour.

1/3 c. sugar

>Health alert:  The sugar in this recipe is used primarily to sweeten the scones. If white sugar is a dietary concern, any type of natural or artificial sweetener may be substituted.

4 tsp. baking powder

½ tsp. salt

6 TB. butter

>Fat alert:  Butter is fat.  If fat is a dietary concern, try light butter, pureed prunes, figs or white beans.  In the alternative, applesauce, mashed bananas, or Greek yogurt may be used. 

>Health alert:  Butter is a dairy product.  If dairy products are a dietary concern, margarine or shortening are the best substitutes.  Vegan butter may also be used.

>Ingredient alert:  The butter in this recipe is used to create a flaky texture in the scones.  Eliminating butter or fat will result in a more cake-like texture, and a flatter scone.

¾ c. cream

>Fat alert:  Cream is very high in fat.  If fat is a dietary concern, half and half is the best substitute.  It is available in reduced and no-fat varieties.  In the alternative, low-fat milk may be used. 

>Health alert:  Cream is a dairy product.  If dairy products are a dietary concern, try almond or coconut cream, or a vegan half and half.  In the alternative, any type of non-dairy milk may be used.

1 TB. vanilla

1 egg

>Health alert: If whole eggs are a concern, two egg whites or a comparable amount of egg substitute may be used. 

>Ingredient alert:  In this recipe, the egg serves as a binder.  If the egg must be eliminated completely, try ¼ c. yogurt or sour cream. 

 (Follow the instructions above.)

Possible scone “fillers”

Milk, semi-sweet or white chocolate chips

Peanut butter chips

Butterscotch chips

Raspberry chocolate chips

Crushed toffee chips

Chopped nuts

Dried fruit

Coconut

Liquid flavorings

Jams or jellies

Cocoa or Nutella

Monte Cristo casserole, deconstructed!

When I attended the University of Minnesota, one of my favorite restaurants was a Jewish deli in Golden Valley.   It made the best Monte Cristo I have ever had.  It was the ultimate in deliciousness: ham, turkey, and melted Swiss cheese between two slices of Challah, dipped in a French toast batter, and fried. 

Since then, I have tried to duplicate that wonderful sandwich, but it always seems to fall short.  Maybe the memory was more enticing than the reality!  Thankfully, attempting to recreate this gastronomic pleasure was a simple task.  Then my son decided he liked the sandwich as well.  All of sudden, one sandwich became three and the time required to make them tripled as well.  

While making a French toast casserole, the answer came to me.  With a few tweaks, I could duplicate the flavors of a Monte Cristo.  Preparation was simple and the casserole could be made the night before.  The next day, all I had to do was pop it in the oven and bake.  As an added benefit, the use of multiple eggs resulted in a soufflé-like texture, making the casserole light and fluffy!

This is one casserole that is just as satisfying for dinner as breakfast.  If there are any leftovers, heat them up for lunch! 

Jane’s Monte Cristo casserole

Loaf of day-old Challah or Brioche, broken into bite- size pieces, and toasted

8 oz. shredded Swiss cheese

1/2 lb. honey turkey, diced

1/2 lb. honey ham, diced

6 large eggs

3 c. cream

1 TB. maple syrup

1 tsp. vanilla

Dash salt and nutmeg

Optional:  Dash cinnamon

Powdered sugar

Raspberry/strawberry jam

Cut the load of bread into one-inch cubes.  Toast or leave out overnight.  The bread must be dry to absorb the “custard.”

Butter a deep 9” x 13” baking dish.  Layer a third of the bread crumbs on the bottom of the pan. On top, layer chopped ham, turkey, and shredded Swiss cheese. (NOTE:  It is important that the meat and cheese be in small enough pieces to allow the egg and cream mixture to pass through the layers!)  Top with another third of the bread cubes.  Create another layer of meat and cheese, and top with the remainder of the bread. 

In a large bowl, combine the eggs, cream, vanilla, salt, and nutmeg.   Whisk until the mixture is frothy. Place the baking pan on a cookie sheet, and pour the mixture over the top of the casserole, covering all ingredients. The liquid should fill the pan.  If it doesn't, add more cream. Cover the pan and let sit for one hour.  Then refrigerate for eight hours or overnight.

Remove the casserole from the refrigerator and let warm to room temperature. If desired, sprinkle a layer of shredded Swiss cheese on top.  Preheat the oven to 350 degrees.  Place the baking dish on a cookie sheet and bake for at least one hour, until the top is golden brown and a toothpick comes out clean.  Allow the casserole to cool.  Sprinkle with powdered sugar, and serve with raspberry or strawberry jam.  (Note:  If a more savory flavor is preferred, substitute the jam for Dijon mustard and eliminate both sugars.)

Jane’s Monte Cristo casserole, deconstructed

Loaf of day-old Challah or Brioche, broken into bite-size pieces, and toasted 

>Fat alert:  Challah and Brioche may be made with significant amounts of butter, and every loaf is different!. Check the ingredients. If fat is a dietary concern, substitute a light or reduced-fat bread. 

>Health alert:  Challah and Brioche may be made with a significant number of eggs.  It is important to check the ingredients!  

>Ingredient alert:  Any type of bread or bread product that will absorb the egg and cream mixture may be substituted. 

>Ingredient alert:  The bread cannot be eliminated in this recipe. 

8 oz. package shredded Swiss cheese

>Fat alert:  Swiss cheese is high in fat.  Fortunately, many reduced or no-fat versions are available.  In the alternative, a Mozzarella made with skim milk may be substituted.

>Health alert:  Cheese can contain significant amounts of salt.  Check the labels carefully for lower sodium versions. 

>Health alert:  Cheese is a dairy product.  If dairy is a concern, many vegan substitutes are available. However, it is important that the cheese be “meltable.” 

1/2 lb. honey turkey, chopped 

>Fat alert:  Honey turkey is generally low in fat.  However, there are always exceptions to the rule!  If using a processed brand, check the label carefully. 

>Health alert: Honey turkey can be sweetened with many things.  If sugar is a concern, check the label carefully. 

1/2 lb. honey ham, diced 

>Fat alert:  Honey ham can be high in fat.  If fat is a concern, a leaner ham may be used. If a processed brand is used, check the labels carefully!  In the alternative, the ham may be replaced with additional turkey.

>Health alert:  Honey turkey can be sweetened with many things.  If sugar is a concern, check the labels carefully.

6 large eggs

>Health alert:  If eggs are a dietary concern, eggs whites or an egg substitute, such as Better n’ Eggs or Egg Beaters, in comparable amounts, may be used.  

>Ingredient alert:  Do not eliminate, or reduce the amount of eggs or egg product used.  The eggs in this recipe are used to create a custard, resulting in a mock soufflé. When baked, the casserole will puff up!  However, use of an egg substitute may result in less rise.

3 c. cream

>Fat alert:  Cream is high in fat.  If fat is a concern, the best substitute is half and half.  Reduced fat and no-fat versions are available. 

>Health alert:  Cream is a dairy product.  A wide variety of non-dairy substitutes are available, including a non-dairy half and half, coconut cream or pureed silky tofu. 

>Ingredient alert:  Cream is used in the recipe to provide a creamy texture.  Half and half is the best substitute.

1 TB. maple syrup

>Health alert:  Maple syrup is a natural sweetener, but very high in sugar and carbohydrates.  If this is a dietary concern, it may be replaced with an artificial sweetener, such as Splenda brown sugar blend.

1 tsp. vanilla

Dash salt and nutmeg

Optional:  Dash cinnamon

Powdered sugar

Raspberry/strawberry jam

>Health alert:  Many jams are high in sugar.  Many reduced sugar versions are available.  In the alternative, smashed berries with just a touch of artificial sweetener may be used. 

(Follow the instructions above.)

Roast beef and gravy, deconstructed!

When I was a child, it was tradition to pop a roast in the oven and head off to church.  When you returned, the roast was done and in no time, we sat down for “Sunday supper.”

I am more likely to grill out on Sundays these days, but every once in a while, the desire for roast beef and gravy overtakes me.  I always hope that after I prepare it, there will be plenty of leftovers for sandwiches the next day.  So far, that hasn’t happened.  A certain teenager carefully watches me slice the roast, place a few pieces on my plate, and swoops in to claim the rest.  What follows is not unlike watching a human vacuum cleaner at the dinner table!

I have tried a variety of cooking techniques and cuts of meat.  Some called for eye of round roast, or other tougher cuts of beef, but chuck roast always seemed to work best.  I also tried cooking at high temperatures, eventually turning off the oven and letting the meat continue to roast for hours, as well as roasting at low temperatures for significantly longer periods of time.  

Ultimately, this recipe below worked best, resulting in beef that was moist and tender.  Roast some vegetables with the meat, and whip up some mashed potatoes, and you have instant comfort food!  

Roast beef and gravy

3 lb. boneless chuck roast

Large sweet onion, thinly sliced

1 TB. minced garlic

¼ c. balsamic vinegar

¼ c. beef broth

1 TB. dry thyme

Salt, black pepper

Gravy:

½ c. beef broth

¼ c. flour or corn starch

1 c. cooked onions and garlic, pureed

1 tsp. dry thyme

Salt and pepper

Optional:  ¼ c. pan drippings
Balsamic vinegar to taste

Preheat the oven to 450 degrees.  Place a baking dish filed with one-inch of water on the bottom rack of the oven.

Line a 9” x 12” baking dish with two large pieces of heavy-duty foil, about 18 “ long, crossing at the center.  The shiny side of the foil should face up.  Lightly sprinkle both sides of the roast with salt, pepper, and thyme.  Place the roast in the center of the foil.  Top with the sliced onions and minced garlic.  Pour the vinegar and broth around the meat.   Seal the packet tightly on all sides.

Bake for two to two and half hours, until the meat is fork tender.  Throughout the cooking process, keep the other baking dish filled with water.

When the roast is done, let it cool for about 10 minutes.  Open the foil, and spoon off the onions and garlic.  Set aside.  If desired, collect one cup of the pan drippings and set aside.  Reseal the roast in the foil to keep it warm while making the gravy.  

Add the beef broth, balsamic vinegar, thyme, and pan drippings to a medium saucepan. Whisk in the flour or corn starch.  Bring the mixture to a boil, whisking continually.  Remove from the heat, and taste. Season as desired.  Cover and let the gravy thicken before serving.

Slice the roast.  Lightly drizzle with gravy.   Serve with mashed potatoes and extra gravy on the side.

Roast beef and gravy, deconstructed

3 lb. boneless chuck roast

>Fat alert:  Chuck roasts contain a significant amount of fat. If fat is a dietary concern, a leaner cut of meat may be used. 

>Ingredient alert:  The fat in a chuck roast melts while roasting, resulting in meat that is moist and tender. The high content of fat also makes this cut of beef well-suited to the cooking method recommended.  If a leaner cut of beef is used, cooking time and temperature may have to be adjusted to ensure the beef does not dry out. 

Large sweet onion, thinly sliced

1 TB. minced garlic

¼ c. balsamic vinegar

¼ c. beef broth 

>Fat alert:  Canned beef broth may contain a significant amount of fat.   Low-fat and 99% fat-free varieties may be substituted.  In the alternative, this ingredient may be replaced with water. 

>Health alert:  Some varieties of canned beef broth are high in salt.  Low sodium varieties are available.  In the alternative, substitute a home-made broth, where the amount of salt can be controlled, or water. 

1 TB. dry thyme

Salt, black pepper

Gravy:

½ c. beef broth

>Fat alert:  Canned beef broth may contain a significant amount of fat.   Low-fat and 99% fat-free varieties may be substituted.  In the alternative, substitute a homemade broth, where the fat can be controlled, or pureed mushrooms. (Portabella mushrooms most closely mimic the beef taste.)

>Health alert:  Some varieties of canned beef broth are high in salt.  Low sodium varieties are available.  In the alternative, substitute a homemade broth, where the amount of salt can be controlled, or pureed mushrooms. (Portabella mushrooms most closely mimivc the beef taste.)

¼ c. flour or corn starch

>Health alert:  If flour or corn present a concern, alternative and vegetable thickeners, such as Agar Agar, are available. In the alternative, roughly pureed mushrooms may be used.

>Ingredient alert:  The flour or corn starch are used to thicken the gravy.  While the amount of thickening agent may be reduced, that will result in a thinner gravy.

1 c. cooked onions and garlic, pureed

1 tsp. dry thyme

Salt and pepper

Optional:  ¼ c. pan drippings
Balsamic vinegar to taste

(Follow the instructions above.)

  

Vegetable pocket

Large onion, sliced

2 carrots or parsnips, peeled and sliced into ¼ inch thick rounds

12 thick stalks of asparagus or green beans

Red pepper, julienned

Garlic salt

Pepper

Butter

Optional:  2 red potatoes, thinly sliced 
Optional:  Mushrooms, halved or quartered

Optional:  Balsamic vinegar

On a 18” sheet of heavy duty foil, shiny side up, spread the onion evenly in the middle.  Layer the other vegetables on top.  Sprinkle with garlic salt and pepper, and dot with slices of butter.  Seal tightly on all sides and place on a baking sheet.  Place in the oven one half hour before the roast is done. 

Remove from the oven, open one end of the packet, and pour into a serving dish.  If desired lightly sprinkle with balsamic vinegar.

Vegetable pocket, deconstructed

Large onion, sliced

2 carrots or parsnips, peeled and sliced into ¼ inch thick rounds

12 thick stalks of asparagus or green beans

Red pepper, julienned

Garlic salt 

>Health alert: If salt is a dietary concern, it may be replaced with parsley or thyme.

Pepper

Butter 

>Fat alert:  Butter is fat.  If fat is a concern, the butter may be replaced with a light butter, margarine or oil.  In the alternative, lightly spray with any cooking grease. 

>Health alert:  Butter is a dairy product.  If dairy is a concern, margarine or any vegetable oil may be substituted. 

>Ingredient alert:  The butter provides flavor in the recipe.  If eliminated, lightly sprinkle the vegetables with balsamic vinegar for flavor, or increase the amount of parsley or thyme used.

Optional:  2 red potatoes, sliced
Optional:  Mushrooms. halved or quartered

Optional:  Balsamic vinegar

(Follow the instructions above.)

Salmon in a pouch (Salmon Fillet en Papillote), deconstructed!

I have been cooking cod and other white fish in a pouch for years, primarily because it was a healthy alternative to frying in oil or sauteeing in butter.  

This cooking technique leaves the fish moist and flavorful.  But a pouch also allows you to add vegetables and grains of your choice.  When the fish is done, so are your sides. 

When I was presented with steaks from a huge Coho salmon, caught that day from Lake Michigan, I again turned to the pouch.   More experienced chefs may use parchment paper, but for some reason my fingers have been unable to craft that carefully rolled seal.  I use foil instead. 

This recipe is already quite healthy, so only a few changes were made to adjust for dietary concerns. 

Jane's salmon in a pouch

2 salmon fillets, ½ to ¾ inches thick, skin removed

2 lemons or limes

1 c. brown rice

1/2 c. chicken broth

1/4 c. white wine

1/4 c. fresh lemon juice

1/4. c. chopped tomatoes

1/4 c. chopped red onion

1/4 c. diced red pepper

1 clove roasted garlic, smashed

Optional:  1/4 c. chopped spinach

Optional:  1 TB. capers or chopped green olives

12 stalks asparagus, sugar snap peas, or string beans

A carrot or parsnip

1 tsp. dried thyme

Salt and pepper to taste

Olive oil

Preheat the oven to 400 degrees.

Juice one lemon.  Thinly slice the remaining lemon, and set aside.  In a bowl, add the rice, chicken stock, wine, lemon juice, tomatoes, garlic, onion, and if desired, spinach and/or olives/capers.  Set aside.   Lightly sprinkle both sides of the salmon fillets with salt and pepper.   Set aside.  Julienne a carrot or parsnip.  Set aside. Tear off two sheets of aluminum foil, approximately 18 inches long.  Using a basting brush, lightly cover one side with olive oil.  

Drain the rice mixture, preserving the liquid.  Spoon half of the rice mixture in the center of each sheet of foil.  Place the salmon fillets on top.  Top with the thyme, asparagus, carrots, and lemon slices. Lightly drizzle olive oil on top.  Fold the foil in half and seal each packet on all sides, leaving about a two-inch opening.  Carefully pour half of the preserved liquid in each packet and seal.   

Place on a baking sheet.  Bake at 400 degrees for 25 minutes.  Carefully unroll one end of the pouch and test the fish for doneness, using a long-handled knife or fork.  (The escaping steam will be hot.)  It should be flaky, but moist.  Immediately cut each pouch open and serve. 

Jane's salmon in a pouch 

2 salmon fillets, ½ to ¾ inches thick, skin removed

>Health alert:  If salmon presents a dietary concern, it may be replaced with any type of fish, or poultry. 

2 lemons or limes

1 c. brown rice

>Health alert:  If brown rice presents a dietary concern, if may be replaced with any grain, such as quinoa or faro. 

>Ingredient alert:  The brown rice used in this recipe does not need to be precooked.  However, that may not be the case with other grains.  Be sure to read the cooking instructions carefully to determine whether pre- or partial pre- cooking is necessary. 

1/2 c. chicken broth 

>Fat alert:  Chicken broth can be high in fat.  If fat is a concern, many reduced-fat and fat-free options are available. In the alternative, the broth may be replaced with water. 

1/4 c. white wine

>Health alert:  Wine can be high in sugar.  If sugar, or alcohol, presents a dietary concern, the wine may be eliminated and replaced with any liquid. 

1/4 c. fresh lemon juice

1 clove roast garlic, mashed

1/4 c. chopped tomatoes

1/4 c. chopped red onion

1/4 c. diced red pepper

1 roasted garlic clove, smashed

Optional:  1/4 c. spinach

Optional:  1 TB. capers or chopped green olives

12 stalks asparagus, sugar snap peas, or string beans

1 carrot or parsnip

1 tsp. dried thyme

Salt and pepper to taste

Olive oil

>Fat alert:  Olive oil is fat.  In this recipe, it is used to prevent the fish and other ingredients from sticking to the foil, and to flavor the fish.  A light touch of cooking spray may be used to grease the foil.   To season the salmon, simply eliminate the olive oil, or replace it with a drizzle of balsamic or white wine vinegar. 

(Follow the baking instructions above.)

Mac n' cheese, deconstructed!

A while ago, my younger sister asked me to deconstruct mac n' cheese.  I thought she was nuts!  After all, melted cheese, butter, and cream is what makes this pasta dish the ultimate comfort food.  I wasn't sure I could effectively eliminate much of all that luscious goodness and still create a dish that satisfied the palate.

My experiments began with a hard look at the “blue box.”  What was it about this concoction that kids loved?   One day, I tried adding only half of the cheese packet, and a little more milk and butter.  No one noticed!  The" light bulb" went on.  Maybe it wasn't the cheese, but the creamy sauce, that kids loved.

Obviously, if the cheese flavor had not been essential to the dish, a healthy transformation would have been much easier.  Cheese is high in fat.  But some reduced-fat cheeses are rubbery, and don't melt well.  If the sauce was creamy enough, however, just a hint of cheese was actually more delicious and more satisfying than the cloying sauce created by the blue box.  Bacon, spinach, garlic, and onions added even more depth of flavor.  

Of course, the cheeses and other ingredients I add are only suggestions.  Use the cheeses and vegetables your family prefers.  After all, they have to eat it!

Jane’s bacon and spinach mac n’cheese

4 c. pasta, cooked and drained

4-6 strips bacon, fried and crumbled

1-2 c. frozen chopped spinach, thawed and drained

1 can cheddar cheese soup

1 c. finely chopped yellow onion

1 c. shredded sharp cheddar cheese

1 c.  shredded Parmesan cheese

½ c. shredded Monterey or Pepper Jack cheese

1  c. half and half

1 TB. minced garlic

Salt and pepper to taste

Optional:  Pinch cayenne pepper or red chili flakes

Optional:  Additional cooked veggies, such as roasted red peppers, broccoli, pea pods, corn, or cauliflower

In a large saucepan, fry the bacon.  When crispy, remove the bacon from the pan and let drain on a paper towel.  To the bacon drippings, add the onion and sauté until translucent.  Add the garlic and spinach, and cook another two minutes.  Add the soup and cream, and blend well.   Add the cheese, and stir.  Let simmer until all of the cheese melts and the mixture is smooth.  If you prefer a thinner cheese mixture, add more milk.

Remove the pan from the heat.  Add the macaroni, and one-half of the crumbled bacon.  Stir well.  (If you prefer more veggies, add them at this point.)  Cover, allowing the pasta to warm. Toss with the remaining bacon and serve.

Jane’s bacon and spinach mac n’ cheese, deconstructed

4 c. pasta, cooked and drained 

>Health alert:  Pasta can be very high in carbohydrates, salt, and sugar. Some of the product labeling is extremely deceptive!  Check the ingredients carefully when selecting any type of pasta.  (Just because pasta is labeled “whole wheat “or “vegetable” does not mean it is a healthier alternative!)   Tasty and healthy pasta alternatives include spaghetti squash, zucchini ribbons, rice pasta, quinoa, whole grain pasta, and black bean pasta.  Gluten-free pasta can also be used.

4-6 strips bacon, fried and crumbled 

>Fat alert:  Bacon is high in fat.  In this recipe, crumbled bacon and bacon fat are used.  The crumbled bacon may be replaced with turkey bacon or crisped Prosciutto.  In the alternative, the bacon may be replaced with a lean ham, ground turkey or chicken, or simply eliminated. Bacon fat is used to sauté the onions, garlic, and spinach,  and may be replaced with vegetable oil or a light touch of any cooking spray. 

1-2 c. frozen spinach, thawed and drained

1 can cheddar cheese soup

>Fat  alert:  Cheddar cheese soup is high in fat.  Fortunately, many alternatives are available.  Campbell’s makes a "Health Request" cheddar cheese soup, as well as a 98% fat-free broccoli cheese soup.  (If that is your selection, you may want to substitute broccoli for spinach.)  In the alternative, use 2 cups of reduced-fat chicken or vegetable stock thickened with cooked cauliflower puree.  Vegetable stock thickened with corn starch, gelatin, or Agar Agar may also be used.

>Health alert:  Cheddar cheese soup is also high in salt.  If this is a dietary concern, the best option may be to make your own.  Then you can control the salt content.  See the recipe below.

>Health alert:  Cheddar cheese soup is usually made with dairy products, and sometimes, contains wheat.  If either is a dietary concern, seek a vegan version of the soup or make your own, using appropriate dairy-free and/or gluten-free products.

>Ingredient alert:  Cheddar cheese soup adds a creamy and thicker texture to this recipe.  If it is replaced, it may be necessary to add more cheese or use a thickening agent.  (See the suggestions above.)

1 c. finely chopped yellow onion

1  c. shredded sharp cheddar cheese 

>Fat alert:  Cheese is high in fat.  Fortunately, low or reduced-fat versions of shredded cheddar are available.  In the alternative, the amount of cheese may be reduced by half.

>Health alert:  Cheese is high in salt.  If salt is a concern, check the labels carefully. In the alternative, a lower-salt cheese, such as fresh mozzarella, may be used.   Check the labels carefully.

>Health alert:  Many cheeses are made from dairy products.  If dairy is a dietary concern, vegan cheeses that melt well are available.

>Ingredient alert:   Some lower-fat cheeses may melt more slowly, or not at all. Test a low or no-fat selection by putting a small amount in milk and microwaving it for a minute.   In the alternative, a low or no-fat ricotta, cottage, or cream cheese may be mixed with a small amount of cheddar to maintain the melting, creamy texture.

1 c.  shredded Parmesan cheese

>Fat alert:  Parmesan cheese is high in fat, but reduced-fat varieties are available.  In the alternative, the amount used may be reduced by up to a half.

>Health alert:  Parmesan cheese is high in salt. Low-sodium varieties are available. In the alternative, the amount used may be reduced by up to half, or a lower sodium cheese may be used.

>Health alert:  Parmesan cheese is a dairy product.  If this is a concern, vegan substitutes are available. 

1 c. half and half

>Fat alert:  Half and half is high in fat.  Reduced and no-fat versions are available.  In the alternative, the half and half may be replaced with any variety of milk.

>Health alert:  If dairy products are a health concern, the half and half may be replaced with a soy milk product.  In the alternative, boil cauliflower in vegetable broth and puree. 

1 tsp. minced garlic

Salt and pepper to taste
Optional:  Pinch cayenne pepper or red chili flakes

Optional:  Additional cooked veggies, such as roasted red peppers, broccoli, pea pods, corn, or cauliflower

Low-fat condensed cheese soup

4 c. reduced-fat or fat-free chicken or vegetable broth

1 tsp. seasoning salt

1 can fat-free evaporated milk

2 c. low or no-fat shredded cheddar cheese

¼-1/2 c. thickening agent

1 tsp. seasoning salt

Pinch cayenne pepper or crushed red chili peppers

Optional:  2 TB. light beer

In a sauce pan, bring the broth, evaporated milk, and thickening agent to a boil.  Remove from the heat.  Add the cheese and spices, and stir until well blended.  Cover and let sit until the mixture thickens, about five minutes. (Note:  A can of soup usually contains about two cups.)

Blueberry muffins, deconstructed!

With school right around the corner, I have begun looking for recipes that fit into the “thaw, grab and go” department.  Naturally, my thoughts turned to muffins. 

There is nothing better than a warm muffin, slathered in butter, to start off the morning!   But if you have a teenager, you’ve probably discovered that the time allotted for breakfast in the morning is zero.  Most mornings, my son jumps in the shower, throws on some clothing, and runs out to the school bus, hair still dripping wet!   The solution?  Warm the muffin, wrap it in a couple of napkins, and hand it off as your child runs out the door!  They’ll be the envy of everyone on that school bus! 

While most muffins are filled with lots of sugar and butter, but with a little experimenting, you can produce a healthier version.  (Though a little sugar might provide a much needed energy boost for a sleepy teenager!)

Jane’s blueberry muffins

¾ c. melted butter

1 ½ c. brown sugar

3 large eggs

1 c. lemon yogurt

¼-½ c. milk

1 TB. vanilla

2 c. flour

½ c. quick cooking oats

1 tsp. cinnamon

2 tsp. baking powder

½ tsp. baking soda

½ tsp salt

2 c. frozen blueberries

Optional:  Cinnamon, brown sugar, oats, and/or chopped nuts

Preheat the oven to 350 degrees. 

Blend the butter, brown sugar, yogurt, vanilla, ¼ c. milk, and eggs.  Add all the dry ingredients.  Let the mixture sit, about 10 minutes.  If the mixture is too thick, add more milk until the batter has a cake mix consistency.  Add the blueberries. 

Add cupcake liners to a muffin pan.  Lightly grease the alleys between the cups.  Spoon the batter into the liners until full.   If desired, sprinkle with a topping consisting of oats, brown sugar, cinnamon and/or nuts.

Bake 20-25 minutes, until the tops are golden brown, and a toothpick comes out clean.

If freezing, wrap each muffin in plastic wrap and store in the freezer in a freezer storage bag or container.  To thaw in the microwave, cut the muffin in half, and spread each half with butter.  Microwave for approximately 15 seconds, until the butter is melted.  (Note:  Let the muffin absorb the butter before wrapping the muffin “to go.”)

Jane’s blueberry muffins, deconstructed

¾ c. melted butter

>Fat alert:  Butter is fat.  If fat is a dietary concern, substitute 1/3 cup of applesauce or prune puree, or ¾ cup of pureed white navy beans.  

>Health alert:  Butter is a dairy product.  If dairy products are a dietary concern, an equal amount of margarine, shortening, or vegetable oil may be used.  

>Ingredient alert:  Butter not only adds flavor, it also adds texture.  For this recipe, while white navy bean puree created the best cake-like texture.  Vegetable oil created a more dense, flatter texture.

1 ½ c. brown sugar 

>Health alert:  If sugar is a concern, a comparable amount of sugar substitute, or honey, may be used.   

>Ingredient alert:  The use of a sugar substitute will affect the texture of the muffins.  Substituting only half of the sugar, or reducing the amount of sugar, brings the best result. 

3 large eggs 

>Health alert:  If whole eggs are a concern, 6 egg whites or a comparable amount of egg substitute may be used.  

>Ingredient alert:  Use of an egg substitute may result in a more dense and flatter muffin.  However, whipping the egg whites before adding them to the batter will create a lighter texture.

1 c. lemon yogurt

>Fat alert:  Yogurt can be high in fat.  If fat is a concern, check the labels carefully.  A lemon-flavored Greek Yogurt may be the best choice.  

>Ingredient alert:  Fat and sugar seem to be a trade-off with yogurt.  “Light” can mean low-fat, but high in sugar.  “Sugar-free” can mean low in sugar, but high in fat. Sometimes, the best choice is Greek yogurt.  Check the labels carefully. 

¼-½ c. milk

>Fat alert:  Milk is high in fat.  A low-fat milk or water may be substituted.

1 TB. vanilla

2  c. all-purpose or cake flour

>Health alert:  If white flour is a dietary concern, an almond, hazelnut, bran, whole wheat, whole grain, white bean, or gluten free flour may be used.  

>Ingredient alert:  Almond and hazelnut flours are made from ground nuts.  If nuts, or fat, are a dietary or allergy concern, they should be avoided.  

>Ingredient alert:  Bran, whole wheat, or whole grain flour can create a more dense texture.  It may be necessary to thin the batter with additional milk or water. 

½ c. quick cooking oats 

>Health alert:  The oats in the recipe are intended to increase the amount of fiber.  If oats present a dietary concern, any flour, or ground or crushed flax seed, bran, or rice product may be used.

1 tsp. cinnamon

2 tsp. baking powder

½ tsp. baking soda

½ tsp salt

2 c. frozen blueberries

Optional:  Cinnamon, brown sugar, oats, and/or chopped nuts

(Follow the instructions above.)