Harper's Guide to the Kitchen

Lowfat Baked French Toast 6 slices Ezekial 4:9 or other preferred bread 1 ½ cups nonfat milk or unsweetened Vanilla Almond milk 4 egg whites ¼ cup orange juice 6 packets Stevia/Truvia 1 teaspoon vanilla extract (1/2 teaspoon if using vanilla Almond milk) 1 cup fresh berries, peaches, apples, or other seasonal fruit, to serve Spray a large baking dish with nonstick cooking spray. Mix milk, egg whites, sweetener, orange juice, vanilla, until well blended. Put slices of bread in a single layer in large baking dish. Pour liquid mixture over bread; refrigerate for 1-12 hours. Preheat oven to 375 degrees Fahrenheit. Bake prepared baking dish of soaked bread slices, for 15-20 minutes or until puffed and lightly browned. Serve with fresh fruit. Serves 3 (2 slices each serving)

Great use for leftover ham; I always save every last bit of the ham (including the hambone for soups), and go ahead and cube, then freeze, to use in recipes later. Plan to make the crepe batter at least 30 minutes ahead of time; can be made and stored, covered, in the fridge for a day or two. It is possible to find organic cream of chicken/mushroom soups. Ham & Chicken Asparagus Crepes         2 eggs ¾ cup milk ½ cup all-purpose flour ½ cup condensed cream of chicken soup, or cream of mushroom soup, undiluted 1 teaspoon Worcestershire sauce 1 tablespoon dried onion flakes Dash ground nutmeg 1 cup chopped cooked chicken 1 cup cut fresh or frozen asparagus, thawed 1/3 cup chopped fully cooked ham ½ cup grated Parmesan cheese, divided ¾ cup fat free sour cream or plain nonfat yogurt For crepe batter, beat eggs and milk in a small bowl; I use a whisk. Add flour to egg mixture and mix well. Cover and refrigerate for 30 minutes to 1 hour (or up to 2 d

Very simple and quick, this makes a great weeknight supper. It tastes amazing! Smoked Paprika-Parmesan Fish with Sautéed Greens For the fish: 4 (3- to 5-ounce) thin fish fillets, such as flounder, tilapia, or grouper; if frozen-thawed 1/4 cup freshly grated Parmesan cheese 1 teaspoon smoked paprika Pinch of cayenne pepper 4 tablespoons unsalted butter 2 tablespoons freshly squeezed lemon juice Salt and pepper, to taste Lemon wedges, for garnish For the greens: 2 large garlic cloves, minced ¼ teaspoon red pepper flakes 2 bunches chard, or other leafy greens like collards or kale, washed and sliced ¾ teaspoon kosher salt Freshly ground black pepper 2 tablespoons red wine vinegar Turn oven on broil. Generously season tops of fish with salt and pepper. Combine Parmesan, paprika, and cayenne in a small bowl. Melt 3 tablespoons of butter in a large cast iron skillet over medium heat until gently bubbling. Place the fish in the pan and cook for 3

Very lowfat; and if you use Agave syrup instead of sugar, and unsweetened coconut, low in sugar as well. I would not substitute Stevia or another artificial sweetener for the sugar here-the sugar caramelizes. The mango is the most difficult part of this-but Trader Joe’s (and I’m sure other grocery stores) sell very convenient bags of frozen, diced mango-all you have to do is thaw them out! You can try other fruits, but the combination of mango and banana is very good. Baked Bananas with Mangos 4 firm, just ripe bananas, peeled 2 tablespoons lemon juice ½ cup grated sweetened coconut 4 tablespoons sugar 2 cups diced mango (if using frozen, make sure the mango is completely thawed) Preheat oven to 375 degrees and coat an 8” square (or medium size) baking pan. Cut bananas the long way in half (to make long halves, not round slices); place in the prepared baking dish and evenly drizzle the lemon juice over them. Sprinkle the sugar over the bananas, then the coconut. Bake

I know, this sounds like an odd combination, but the flavors really complement each other. Refreshing and perfect for summer. Chevre, or goat cheese, is available at nearly every grocer, usually with the deli/specialty cheese. Of course, you can double or triple the amounts, to make more servings. Tomato, Goat Cheese and Mint Salad 2 cups arugula and/or baby spinach 2 fresh tomatoes, chopped 2 oz. plain chevre, crumbled 2 tablespoons extra virgin olive oil 1 tablespoon lemon juice 2 tablespoons freshly chopped mint Divide arugula or spinach onto 2 plates; then the tomatoes. Sprinkle the chevre over. Mix together olive oil and lemon juice with a fork; then drizzle on the salads. Top with the fresh mint. Serves 2.

My take on the classic Ham in Coca Cola, this one has more flavor and not just sweet. Boiling in liquid before glazing a few minutes, is what keeps it so moist. Ham in Cola & Ale 6-10 lb. cooked ham; cut almost all the way down, about ½” slices 1 onion, peeled and cut in half 1 (2 liter) bottle dark cola (Pepsi or Coca Cola) 1 bottle dark ale or hard root beer 1 cup pineapple juice or orange juice Put ham in a large stockpot, add onion and pour over the soft drink, beer or ale, and juice. Bring to a boil, reduce to a simmer, put the lid on and cook for 2 hours over low heat. Preheat oven to 425 degrees; line a roasting pan or large baking pan with aluminum foil. Glaze 2 teaspoons mustard powder OR 2 Tablespoons Dijon mustard ½ teaspoon Garlic powder 1 teaspoon ground Cinnamon ½ teaspoon ground nutmeg or mace ¼ teaspoon ground allspice 1 tablespoon dark molasses 2 tablespoons brown sugar Whole cloves Reserving the cooking liquid, carefull