Salmon Deviled Eggs

In the South, Deviled Eggs are a staple on any holiday party table. Keeping on your diet during the holidays can be easy if you bring dishes that not only accommodate your nutrition guidelines but appeal to everyone. Adding smoked salmon adds an interesting texture and a rich, dense flavor.

1 dozen hard-boiled eggs
6oz smoked salmon
1/2 cup mayonnaise (homemade is preferable)
1 tbsp each dill, ground mustard and salt
1/2 tbsp freshly ground black pepper
paprika (for garnish)

Remove the shells from eggs by gently rolling on a hard surface. Half each egg down the length, then remove the hard yolk. Mix all yolks, salmon, mayonnaise, dill, mustard, salt and pepper in a mixing bowl with a fork. Do not over mix. Using a small spoon, gently stuff each halved egg white with the mixture. Sprinkle paprika on top.

Dairy-free Tuna Salad

I used to eat tuna salad mixed with mayonnaise on top of mayo slathered bread. This new tuna salad is simple to make, packs well and makes a great snack.

4oz tuna fish packed in water
1/4 head green or purple cabbage shredded
1/2 cup chopped apple
1/2 tbsp sesame oil
1/2 tsp salt
1/2 tsp dill
1/4 tsp cayenne pepper

Mix all ingredients and let sit at least 10 minutes.

Calories: 252
Protein: 31g
Fat: 8g
Carbs: 18g
Fiber: 5g

Do it Yourself: Beef Jerky

Beef jerky is one of my favorite protein snacks, but purchasing commercially produced jerky is expensive. Not only does purchasing jerky mean wasteful packaging, but it typically includes ingredients that I do not want to consume. Making your own jerky is cheap, easy to make and let's you be in control of the flavors and seasonings. If you do not have a food dehydrator, don't fear; your oven will suffice.

Beef Jerky

2 lbs london broil or flank steak
1 tsp any seasoning you like (I used salt, pepper, cayenne, curry and tumeric)

Put london broil in the freezer for 1 hour to make cutting easier. Before slicing meat, rinse and pat dry meat, trimming off any excess fat. Cut meat against the bias into 1/8 inch slices and put into large bowl with seasoning blend. Marinate up to 24 hours.

If you are cooking in the oven, place aluminum foil across the bottom of your oven. Carefully place each piece of jerky on the oven racks (see image below). Put oven on lowest setting or no more than 170 degrees. If your oven, like mine, does not go below 200 degrees, prop the door open. Cook 2-5 hours, depending on your oven and your desired degree of 'dryness'.

When your jerky if finished, let it cool to room temperature, then store in plastic bags with one paper towel to soak up any moisture. Your jerky will keep up to two weeks or longer if kept in the fridge.

Almond Ideas

Almonds can have numerous different uses and are a great way to substitute for peanut allergies or gluten allergies.

To make your own Almond flour, put 2-3 cups almonds in a food process and give it a whir. In a couple minutes you will have light and fluffy almond flour to use in place of white or whole wheat flour.

To make your own almond butter, do the same as above, only add 1 tbsp oil to the mix after it grinds 2 minutes. You could also add honey for a sweet flavor.

Fruit!

It is definitely citrus and apple season, so make sure you eat your fill. Not only are apples, oranges and other citrus high in fiber, they are also low on the glycemic index and can help combat colds.

All of these are equal to one carb block:
1 small apple
1/2 large apple
1 tangerine
1/2 large orange
1/2 grapefruit
1 cup strawberries
1/2 cup grapes

*this is a photo of our kitchen table after donations from friends with citrus trees and shopping at Publix

Avocado Cream

Instead of sour cream, try making this delicious substitute. I prefer Hass avocados for their richer flavor and creamy texture but you can use the lower-fat Florida avocado as well. Serve with tacos, chili or even as a substitute for mayonnaise.

1 ripe avocado
1 tsp olive oil
salt and pepper
lime or lemon juice


Lightly chop avocado and put in a small blender (magic bullet!) with olive oil, salt and pepper, and a tsp or so of lime or lemon juice. Puree until smooth

Eggplant Dip

This is a party favorite!

1 large eggplant, peeled and chopped
1 onion, chopped
1 red pepper, chopped
2-3 tbsp olive oil
salt and pepper
cayenne pepper
2 tbsp tahini
juice of 1/2 lemon

Preheat oven to 400. Toss eggplant, onion and pepper in 2 tbsp olive oil with salt, pepper and cayenne and put in glass or ceramic baking dish. Bake 25 minutes, tossing often. Let veggies cool a bit, then place in food processor with tahini and lemon juice. Pulse until well mixed, then drizzle in olive oil. Serve with veggies.