Tag Archives: fiber

Cheesy Tuna Potato Melt

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Cheesy tuna potato melt


Many years ago I worked with a woman who was a nursing mother (and she was a nurse) and she was HUNGRY. She would make cheesy tuna potato melt for lunch using two potatoes because it was full of vitamins, fiber and protein and it kept her full. I have used this many times with smaller portions and I never tire of it. It’s part of my single serving food series.

three ingredient meal

If you don’t like tuna, just add any cooked meat. If you have cooked vegetables, that would also be a great addition.

This can be put together with only three ingredients. It makes a great lunch or dinner for one. Of course, you can add more and split with someone you love.

cut up cooked potato


Ingredients
1 potato
5 oz can of tuna (use more or less to suit your appetite)
1/3 cup of cheese (again, adjust for your taste)

add tuna and sprinkle with cheese


Directions
• Scrub a potato, stab several times with a knife and toss in microwave for 2-3 minutes.
• When cooked, put the potato in a microwave safe dish and cut into smaller pieces. (Leave the peel on.)
• Open a can of tuna and drain it, but don’t squeeze out all the moisture.
• Scoop the tuna onto the potato.
• Sprinkle the cheese over the tuna and potato.
• Microwave about a minute until cheese is melted and tuna is hot.
• Season with salt and pepper, if you like.

Notes
• I use small Yukon gold potatoes. The skins are easy to eat and they are supposed to have more nutrients.
• Don’t peel the potato or you’ll lose valuable nutrients.
• Be sure the potato is thoroughly cooked before adding other ingredients.
• For cheese, I like the lower fat blends that use both a white and a yellow cheese.
• If you want more flavor, add salsa or Mexican cheeses.

This is a great “go-to” meal that will keep you full for hours. The tuna has such high protein and the fiber of the potato stick with you. The cheese makes it all warm and wonderful.
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Pumpkin Muffins with Whole Wheat Flour

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pumpkin muffins


These pumpkin muffins are very moist and will stay that way for several days. The blend of flavors is delightful and the addition of craisins makes these extra good. However, when I made them, I made two batches, one without craisins for a grandchild who doesn’t care for craisins.
I was in a doctor’s waiting room a few years ago and I found this recipe. Sorry I cannot remember the magazine anymore. Of course, I rummaged through my purse and found a scrap of paper to copy this down. (Hey, at least I didn’t rip it from the magazine like many people do.)

Makes one dozen.

Ingredients
1 ¼ cups whole wheat flour (I use whole wheat pastry flour, but either will do)
¾ cup sugar
¼ cup oat bran or wheat germ
2-3 tsp cinnamon
1 tsp baking powder
1 tsp baking soda
½ tsp salt

2 eggs
1 cup pumpkin
2/3 cup plain, low fat yogurt (no sugar or fruit)
¼ cup canola oil
¾ cup dried cranberries (craisins)

Directions
• Preheat oven to 400 degrees
• Grease standard muffin pan or prepare with muffin papers
• Mix the dry ingredients together in a separate bowl and set aside.
• Beat the eggs in a large bowl.
• Add pumpkin, yogurt and oil.
• Blend in the dry ingredients
• Fold in the craisins
• Drop into muffin tins. Makes 12.
• Bake 15 – 20 minutes or until a toothpick inserted in one comes out clean.

Ken said they were "delicious!"


Notes:
• The 15 oz cans of pumpkin hold 1 ¾ cups of pumpkin, so not quite enough for double this batch. However, I doubled the batch and just used one can of pumpkin and they were perfect.
• If you’re using mini muffin pans, decrease the cooking time.
• Nuts would be a great addition to these delicious pumpkin muffins..

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No Bake Chocolate Cookies or Bars

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These no bake cookies will satisfy the craving for chocolate and they’re high in fiber, so low on guilt – unless you eat half the pan in a sitting. They also contain peanut butter, so have that classic flavor combo. They go together quickly and are always a hit at get togethers. They actually start as if you’re making fudge sauce, so you know they’re going to be fabulous.
When my kids were teens, they ate these by the panfull. But they’re a low glycemic treat, with lots of chewy goodness from the oats and peanut butter.

Ingredients
4 cups sugar
¾ cup cocoa powder – nonsweetened – This is a good time to use “special dark” cocoa.

Special dark cocoa powder

1 cup milk
2 sticks butter (1 cup)
¼ cup corn syrup
¼ tsp cream of tartar

6 cups raw oats – either quick or old fashioned.
1 cup peanut butter – creamy or crunchy. Crunchy adds nice texture.

Directions

• Grease a 9 x 13” pan with butter or cooking spray. Or set out waxed paper. Set aside.

bring syrup to a full rolling boil


pour in the oats

• Place the first six ingredients in a large and heavy pot and mix well over a medium heat.
• Bring to a boil. Boil for ONE minute, and then take the pot off the burner.
• Add the oats and peanut butter.
• Mix until well blended and pour into a buttered cake pan.

setting up in the cake pan


Notes:
• You can drop these by spoonfuls onto waxed paper or pour into a greased 9 x 13 pan or even a cookie sheet. Cut into squares when cool, or dive in with a spoon while warm.Yum!
• Be careful not to boil the syrup any longer than a minute as this will help keep them from getting dry.
• Corn syrup and cream of tartar are items I added to keep the cookies from sugaring and to make smoother syrup. They are optional.

Enjoy the no bake chocolate cookies any time of the year!

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