But the SatEvePost, perceptive and wise, chose to introduce my heart-saving recipes to a national magazine audience in 1974. Ten years later my husband is living and well! The proof of the pudding is in the eating. He is still ennjoying my latest innovations. Fortunately for all of us this diet, low in saturated fats and cholesterol, high in fiber, with no sugar and salt, is now a widely accepted one for fighting heart disease and for eating healthfully in general.
Today there is a somewhat parallel situation to the one I was in ten years ago. The Post editors are looking for ways to make high-lysine and high-fiber foods more palatable, more delicious and therefore more widely acceptable to the average American because they feel strongly that these foods may have a great deal to do with preventing cold sores and many other herpes afflictions.
Ironically, it is also exciting to Society researchers that the herpes virus seems to now be implicated in the formation of the cholesterol plaques that cause heart attacks in the first place. If this proves to be true, then the high-fiber, low-fat diet will become important for almost everyone. That is why when the Post asked me to present their readers with exciting antiherpes recipes, I accepted the challenge in a second. It was a challenge I was ready to meet, for in the long run, no diet can be effective unless the dishes are so tasty that the dieter can look forward to them and won't be tempted to cheat.
My husband agrees--heartily. A decade after his heart attack he is vigorous, at ideal weight and so healthy that he rarely has a cold and looks 15 years younger than his age. Before you start to cook my antiherpes recipes, I am sure you will want to know the rationale behind them, so I will simply refer you to articles that have appeared in prior issues of The Saturday Evening Post: "Does L-Lysine Stop Herpes?" July/Aug. '82; "Herpes Update," September '82; "Herpes Update II," October '82; "Herpes Vaccine," November '82; "Herpes Update IV," December '82.
These recipes are built around foods rich in lysine. I also take pleasure in adding to my list of favorite ingredients one well known to the readers of The Saturday Evening Post as high-lysine corn meal. I find this high-fiber delight sweeter nuttier and more crunchy than conventional corn meal. It has a more intriguing aroma, makes more attractive-looking dishes and cooks like a dream.
The high-arginine foods excluded from my recipe are nuts and seeds and processed cheese, but not natural cheese, most grains, gelatins and chocolate.
Blanquette de Poulet
(Makes 4 servings) 1 pound chicken breasts, boned and skinned 3 cups chicken broth 1 cup carrots, cut in julienne strips 1 cup zucchini, cut in julienne strips 1 teaspoon dill weed, divided 1/2 teaspoon onion powder 1/4 teaspoon marjoram leaves, crushed 1/4 teaspoon garlic powder 1/16 teaspoon white pepper, ground 1/2 cup skim milk 1 tablespoon corn starch 1/2 teaspoon salt 1/2 teaspoon lemon peel, grated 1 egg yolk
Place each chicken breast between two sheets of plastic wrap. Pound with a mallet until 1/4-inch thick. In a large skillet bring chicken broth to a boil. Add chicken breasts; simmer, covered, until chicken is tender, 5 to 8 minutes. Remove chicken with a slotted spoon to a warm serving platter; cover and keep warm. Add carrots, zucchini and 1/2 teaspoon of the dill. Simmer, covered, until vegetables are crisp-tender, 2 to 3 minutes. Remove vegetables with a slotted spoon to platter with chicken; cover to keep warm. Measure liquid in pan and return 1 cup. Add onion powder, marjoram, garlic powder, white pepper and remaining 1/2 teaspoon dill. Bring to a boil. Reduce heat and simmer, covered, 2 minutes. Combine milk, corn starch, salt, lemon peel and egg yolk. Stir into liquid in skillet. Bring to a boil; boil for one minute, stirring constantly. Spoon sauce over chicken and vegetables.
Light Pineapple Corn Bread
(Makes 8 servings) 1-1/2 cups high-lysine corn meal 1/4 cup toasted wheat germ (no sugar added) 1 teaspoon each cinnamon and coriander, ground 2-1/2 teaspoons low-sodium baking powder 1 egg yolk 1/3 cup frozen apple-juice concentrate 1-1/2 cups low-fat plain yogurt 1 8-ounce can unsweetened pineapple, well drained, crushed 1 tablespoon unfiltered honey 2 egg whites 1/8 teaspoon cream of tartar 1/4 teaspoon sweet margarine
Combine first 4 listed ingredients in large bowl, stirring to blend. In another bowl, whisk egg yolk with apple-juice concentrate. With wooden spoon, stir in yogurt; then stir in pineapple and honey. Pour mixture into dry ingredients, stirring with wooden spoon until well moistened. Beat egg whites with cream of tartar until stiff. Fold into corn meal mixture, taking care not to overfold. Pour into margarine-greased 10-inch pie pan. Bake in preheated 350 [deg.] F. oven for 40-45 minutes. (Toothpick inserted into center of cake should come out clean.) LEt cool on rack for at least 10 minutes before cutting into wedges. Serve warm. NOTE: Leftover cake freezes magnificently. Reheat, foil-wrapped, in 350 [deg.] F. oven for about 15 minutes.
Frothy Fruit Milk Shake
(Makes 2 servings) 6 canned unsweetened apricot halves 2 teaspoons frozen apple-juice concentrate 1/2 ripe banana, sliced 1/2 cup each skim milk and low-fat plain yogurt 1/2 teaspoon each cinnamon and coriander, ground 3 ice cubes, crushed 1/2 teaspoon pure vanilla extract (optional)
Combine all ingredients in food blender and puree until smooth and frothy. Pour into 2 tall, chilled glasses. Serve immediately.
Spiced Sauteed Bananas with
Creamy Yogurt Topping
(Makes 2 servings) 2 teaspoons sweet margarine 2 ripe bananas, sliced 1/2 teaspoon each cinnamon and ginger, ground 1 teaspoon fresh lemon juice 2 teaspoons wheat germ, toasted (no sugar added) 1/2 recipe Creamy Yogurt Topping (see recipes for Spiced Prunes)
Melt margarine in nonstick skillet over medium-high heat, spreading across skillet with spatula. Add bananas, spreading out into one layer. Sprinkle with spices. Saute for 1-1/2 minutes without stirring. Turn gently with spatula. Saute for 1-1/2 minutes. Sprinkle with lemon juice. Stir. Transfer to serving dish. Sprinkle with wheat germ and serve immediately. Carrots with Cheese Sauce and Dill
(Makes 4 servings) 2 cups carrots, diced 1 tablespoon peanut or corn oil 2 tablespoons shallots, minced 1 large mushroom, coarsely chopped 2 tablespoons tarragon vinegar 1/3 cup homemade fat-skimmed chicken broth or canned fat-skimmed, low-sodium chicken broth 1 tablespoon fresh dill, minced 1/2 teaspoon each ginger and cardamom, ground 2/3 cup skim milk 2 tablespoons part-skimmed mozzarella cheese 3 to 4 dashes red (cayenne) pepper, ground 3 tablespoons high-lysine corn meal
Place carrots in heavy-bottomed saucepan. Add enough water to barely cover. Bring to boil. Reduce heat, cover and simmer for exactly 12 minutes. Drain, reserving cooking liquid. Transfer carrots to serving bowl. Cover to keep warm. Wipe out saucepan. In same saucepan, heat 1 tablespoon oil. Add shallots and mushroom. Stir and saute over medium heat for 1-1/2 minutes. Add vinegar. Cook, uncovered, until all liquid is reduced (about 2 minutes). Stir in chicken broth, 1/4 cup reserved carrot juice, dill and spices. Simmer, uncovered, over medium-high heat for 3 minutes. Combine milk with mozzarella cheese, ground red pepper and corn meal. Add to simmering mixture. Cook over low heat, stirring constantly, until thickened. Spoon over carrots and serve immediately. Poached Trout with Shrimp Sauce
(Makes 4 servings) For the poaching liquid and fish: 3/4 cup homemade fat-skimmed chicken broth (no salt added) or canned fat-skimmed low-sodium chicken broth
1/4 cup dry vermouth or white wine
2 teaspons garlic, minced
2 tablespoons shallots, minced
1/3 cup cup onion, chopped
1/4 cup fresh mushrooms, coarsely chopped
1 small bay leaf
1 teaspoon carrot, finely grated
2 brook trout (about 1 pound each), filleted, skin left on For the sauce:
4-1/2 teaspoons peanut oil
2 tablespoons shallots, minced
1/2 cup coarsely fresh mushrooms, chopped
1/2 pound unshelled shrimp, shelled, deveined and coarsely chopped
6 dashes red (cayenne) pepper, ground
1 teaspoon curry powder
1 tablespoon arrowroot flour
2/3 cup evaporated skim milk
2 tablespoons fresh dill or parsley, minced
Prepare poaching liquid by combining first 8 ingredients in large nonstick skillet. Bring to boil. Reduce heat to simmering. Cover and simmer for 5 minutes. Add fillets, skin side down. Bring to simmering point, spooning with liquid. Simmer for 10 minutes, spooning with liquid from time to time. With slotted spatula, transfer fish to warm serving plate. Cover to keep warm. Strain contents of skillet into measuring cup, pressing out juices. If there's less than 1/4 cup, add chicken broth to equal 1/4 cup. Set aside. Rinse out skillet. To prepare sauce, heat oil in skillet until hot. Spread shallots, mushrooms and shrimp across skillet. Sprinkle with ground red pepper and curry. Saute over medium-high heat, stirring every few seconds, until shrimp turn light pink. Add reserved poaching liquid. Stir and cook for 30 seconds. Combine and blend arrowroot flour with milk. Gradually add to skillet, stirring constantly until sauce reaches a medium-thick consistency. Pour over fish. Sprinkle with dill or parsley andserve at once.
Crunchy Fillet of Flounder
(Makes 4 servings)
1/4 cup each rolled oats and high-lysine corn meal
1/8 teaspoon red (cayenne), pepper, ground
2 tablespoons fresh lemon juice
2 teaspons frozen orange-juice concentrate
1 teaspoon ground ginger
1 pound fresh fillet of floundr, cut into 4 serving pieces
4 teaspoons peanut or corn oil
1 leek, white part only, well washed and minced, or 1/3 cup onion, minced
1 teaspoon garlic, minced
Place rolled oats in food blender and blend briefly (or crumble with rolling pin). Place in small bowl with corn meal and ground red pepper. In small bowl, combine lemon juice, orange-juice concentrate and ginger. Wash fish and dry well with paper towelilng. Lay in shallow dish. Pour lemon-juice mixture over fish, turning to coat. Let stand for 15 minutes. Drain. Dip fish into corn meal mixture, turning to coat well. Heat 2 teaspoons oil in large non-stick skillet until hot. Spread leek and garlic across skillet and saute for 1 minute. Lay fish atop mixture and saute over medium-high heat until golden brown. Add remaining 2 teaspoons oil to skillet. Turn fillets and saute until crisp, adjusting heat if necessary so that crut doesn't burn. Serve immediately on warmed platter sprinkled with vinegar.
(Makes 4 servings)
1/2 cup high-lysine corn meal
1 teaspoon low-sodium baking powdre
1/4 cup whole-wheat flour, stone-ground
1/2 teaspoon cinammon, ground
1/4 teaspoon each ground coriander and nutmetg, freshly grated
2 eggs (use 1 yolk and 2 whites)
1/2 cup skim milk
1/2 teaspoon pure vanilla extract
1/4 cupripe banana, mashed
6 teaspoons sweet margarine
2 teaspoons honey, unfiltered
Combined first 5 listed ingredients in mixing bowl. In another bowl, whisk eggs with milk and vanilla. Stir in banana. Gradually add egg mixture to dry ingredients, stirring with wooden spoon until all flour is well moistened. Heat 4 teaspoons margarine in 10-inch iron skillet until hot and bubbly. Pour batter into skillet, tilting from side to side to evenly distribute. Transfer skillet to preheated 350[deg.]F. oven and bake for 15-20 minutes. Finished hotcake should be lightly browned on top and crispy on bottom. While hotcake is baking, combine and heat remaining 2 teaspoons margarine and honey over pot of simmering water, stirring well. Transfer finished hotcake from skillet to warmed serving plate. Brush with honey mixture and serve immediately. Variation: Serve with Creamy Yogurt Topping (see following recipe for Spiced Prunes).
Spiced Prunes with Creamy
Yogurt Topping (Makes 6 servings)
1 8-ounce can prunes (no preservatives added)
1/2 cup apple juice (no sugar added)
1 teaspoon fresh lemon juice
1/2 teaspoon coriander, ground
1/4 teaspoon each cinnamon and cardamom, ground Topping:
3 tablespoons part-skim ricotta cheese
5 tablespoonds low-fat plain yogurt
1/4 teaspoon each cinnamon, ground, and nutmeg, freshly grated
1 tablespoond unsweetened pineappple juice
2 teaspoons unfiltered honey, or 1 packet (1 gram) Equal (optional)
2 tablespoonds ripe banana, mashed
Place prunes in small, heavy-bottomed saucepan. Add balance of ingredients. Bring to boil. Reduce heat, cover and simmer for 10 minutes. Partially uncover and let prunes cool in pot. Store in refrigerator in tightly closed glass jar. Serve chilled or at room temperature. To prepare topping, put cheese through ricer or strainer into small bowl. Stir in yogurt and spices. Combine pineapple juice, honey (or Equal) and banana. Gently fold into yogurt mixture. Serve chilled. Quick and Luscious Spiced Chicken
(Makes 4 servings)
1-1/4 pounds thin-sliced chicken breasts, boned and skinned
1 tablespoon fresh lemon juice
1/2 teaspoon each cinnamon, coriander, curry powder, and sage, ground
2 teaspoons peanut or olive oil
2 tablespoonds shallots, minced
2 teaspoons garlic, minced
1 cuphomemade fat-skimmed chicken broth (no salt added) or canned fat-skimmed low-sodium chicken broht
2 tablespoonds parsley, minced
1 tablespoonds high-lysine corn meal
1 whole jarred pimento (no salt added) well drained, cut into strips
Wash and dry chicken breasts. Place in small bowl. Sprinkle with lemon juice, turning to coat. Let stand, covered, for at least 30 minutes. Pat dry. Combine spices and sage. Sprinkle and rub into chicken. Heat oil in large nonstick skillet until hot. Spread shallots and garlic across skillet. Saute for 1 minute. Lay spiced chicken on mixture and cook for 3 minutes on each side. Pour broth around chicken. Add parsley. Bring to simmering point. Turn chicken several times to coat. Reduce heat, cover and simmer gently for 15 minutes, turning once midway. Pour 1/4 cup hot cooking liquid into cup. Stir in corn meal. Pour mixture back into skillet. Cook over low heat until sauce thickens, stirring and turning chicken several times (about 5 minutes). Serve immediately, garnished with pimentos. Variation: Substitute thin-sliced turkey cutlets (cut from the breast) for chicken. Increase cooking time to 25 minutes in step 3.
Easy Pineapple Sherbet
(Makes 6 servings)
1 can (20-ounce) pineapple chunks packed in unsweetened pineapple juice
2 teaspoons fresh lemon juice
3/4 cup evaporated skim milk
1/4 teaspoon ginger, ground
1 tablespoon sweet sherry (optional)
Combine all ingredients in food blender. Puree on high speed for 1 minute. Turn into freezer tray that has been rinsed in cold water. Place tray directly onto metal in freezer and freeze until almost firm (about 2 hours). Beat with portable electric mixer in tray, or turn into bowl and whisk until light. Pour back into freezer tray to freeze. This time do not place tray in direct contact with not place tray in direct contact with metal. Freeze for 1-1/2 hours. Finished dessert should be creamy and semi-soft.
Creme de la Lysine
FRom the test kitchens of The Saturday Evening Post, comes the following recipe for transforming skim milk to the consistency and appearance of cream by adding high-lysine corn meal. To 1 cup of skim milk, add 1 teaspoon of finely ground high-lysine corn meal. Boil for 5 minutes in a double boiler.
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|Publication:||Saturday Evening Post|
|Date:||Apr 1, 1984|
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