More About WALLOWA

Leftover stew or anything go into lightly oiled muffin tins.
Egg mix goes over that. Bake.

for steamed vegetables (par ram) and rice and about anything.

filling, just like a milkshake but not nearly as sugary and many good vitamins

Low fat, low sodium, deliciously spicky

Goat Cheese, Soft, 5 oz (remove)
Honey, 2 tbsp (remove)
*Lemon Juice, .5 fl oz (remove)
Cinnamon, ground, .25 tsp (remove)
*Whole Wheat Flour, 2 cup (remove)
Baking Powder, 1.5 tsp (remove)
Baking Soda, .25 tsp (remove)
*dried egg whites, 1 tsp (remove)
Egg, fresh, 2 large (remove)
Salt, .2 tsp (remove)
Brown Sugar, .5 cup, unpacked (remove)
Oikos Organic Greek Yogurt, Plain, 6 oz (remove)
*turbinado, sugar in the raw, raw sugar, cane sugar, 6 tsp (remove)
*Fig Jam, 1 tbsp (remove)
Apples, fresh, 1 cup, quartered or chopped (remove)

heart healthy dry mix

This makes a pudding or icing with much less fat that usual. Yup, it's a short cut, made rather different with chocolate baking powder, and ginger and cinnamon spices.

Thanks to my friend Yvonne. Congee is a great breakfast food, and very helpful if you have digestive concerns. Yummy with almond milk, bananas, honey, cinnamon -- you name it.

So you want to splurge on a pork dinner -- this adds some flavor, and is magnificently complemented by a few tablespoons of corn and shelled edamame and almonds and garbanzos!

Cheap cuts, nice flavors (watch for the zeros below -- really they indicate just a scattering of stuff for flavor or texture

I wanted a zucchini dish that would be tender but not soupy, salty, or oily. This is it. Filling and agreeable! Makes 2 side dishes or one main dish -- about 120 calories. But who is counting? :)

For the purpose of calculation, this recipe shows a filling of lentils and vegetables simmered in low sodium broth, but frankly, any tidbit leftover from a previous cooking adventure makes a nice filling.

I'm charmed with the texture of lentils and vegetables, but as long as you have a couple tablespoons of reasonably "non soupy" or at least well drained tidbits (leftover turkey? a bit of pilaf? rice and vegetables? Cous cous and raisins? meatloaf?) you can create a reasonably low fat, low sodium roll to be baked in bread... "en croute!"

I look for fillings that have some texture and spice to them... a small amount of my home made chicken vegetable soup combined with lentils is smashing made up this way with dough rolled or patted out very thinly using a bit of flour, corn meal, and spices.

As to the spices, turmeric is great, especially with lentils, but so are your favorite flavorful herbs, from rosemary and thyme to you name it!

Many wonderful recipes, even for salads, call for oils. This one uses the juice of a tangerine and seasoned rice vinegar to tie together the flavors of Napa cabbage, Granny Smith apples, and a few fresh blueberries for fun.

Apple a day gotcha bored? This quick variation on the Doctor Scaring Strategy can keep you filled up and actually interested in what you are eating.

So you like sweet juices but the carbs get to you?

One puny egg -- can be 3/4 your day's cholesterol. But sometimes you want one anyway. This recipe combines instant oatmeal, nonfat milk, flaxseed, and the peppy salt-free spice(s) of your choice to give you your egg fix. And calcium. And folate!

And... volume!

light and spicy for salads, 1 thb at a time.

light and spicy

Covered steaming in your microwave saves nutrients; honey roasted almonds and a dash of cinnamon make this virtuous vegetable a treat. (Note that I personally reduce the amount of sesame oil to just one tsp to reduce calories by 80!

Spices and salt used to be more valuable than gold -- and we can treat them like that in our dietary caravansary.

So you want some ice cream, but know if you approach that pint container you'll eat all four servings at ONCE. Here's a way around that that seems to kill the need for more pretty thoroughly and is tasty and satisfying too.

If you're lucky enough to live in hunter land, ultra lean ground elk (wapiti) or venison works wonderfully well. If not... very lean ground turkey or beef works fine too. And don't be intimidated by my other odd ingredients -- I will suggest substitutions in the recipe.

This makes a tasty low sodium side dish with nice texture.

Lovely texture. Lightly sweet and low on the cholesterol, salt, and sugar additives. Oh, and easy. Stores well. Pretty! No photo available. We ate it all over the last few days.