MERRY CHRISTMAS

Merry Christmas! I feel so lucky and blessed to enjoy this holiday time with my husband, wonderful sons, and my family and friends. I hope you have a blessed, peaceful, and relaxing celebration.

Love,
Jen

HOMEMADE HOLIDAY SNACKS

Why is it that during the holidays, when we are already eating special (and usually huge) meals, we have the urge to snack all day too? Cookies, mixes, nuts, and crackers are everywhere.

I'm planning a bingo party with my family when we gather next week, and I'm sure Monopoly, Apples to Apples, and Whist will make an appearance too. While the games are on, the snacks are always out.

Here's what I made for non-cookie snacks and treats this year - and all but one pass the heart-diet test.

Chex Mix. Yep, the recipe on the box. But, if you add one extra tbsp. Worchestershire sauce and cook it an extra 20 minutes, it will taste just like my Mom's. If you use margarine you can save your fat grams for dinner or dessert.

Owen loves these crackers. You can see the anticipation on his
face. (And this was 2 years ago, before the long hair!)

Cinnamon-Glazed Popcorn. A new treat for this year, courtesy of the 100 Days of Real Food blog. This is so delicious and if made with the right margarine and walnuts instead of cashews, it's even good for you.

Muddy Buddies, or as we called it when I was a kid, Puppy Chow. Make this for the kids you love, because if you are reading this blog, chances are you shouldn't be eating it. (I just taste-tested to be certain it was good, but so far I've been able to stay away, thanks to the aforementioned cinnamon popcorn.)

Ranch Oyster Crackers. This is my Grandma's recipe and I used to love eating them at her house. We only make these at Christmas, though there's nothing particularly holiday or wintry about them. It does make them more special if they appear just once a year.

My Grandma Eunie's Ranch Crackers

1 bag oyster crackers (the very small hexagon shaped kind, not the larger round ones)
1 package Ranch dressing mix, buttermilk recipe
1/4 cup canola oil
1 tsp. dill
1/4 tsp. garlic powder
1/2 tsp. lemon pepper

Combine mix, spices, and oil. Pour over crackers and stir to coat. Place in a warm oven (225 degrees) for about 20 minutes.

Happy grazing!

HEALTHY HOLIDAY

If there's anything that puts the meaning of the holidays in to crystal-clear focus it is staring down your own mortality and winning, at least for the moment. So while I'm still shopping, wrapping, shopping, cooking, shopping, baking, shopping (why do I end up at Target every single day!), sending, shopping, and crafting, I'm really not stressing. And that surely is making my holidays a little healthier.

I'm also not making my grandmother's cranberry cake drenched in its luscious caramel sauce (made from boiling cream, butter, and sugar together), and I'm not eating half a dozen Spritz (1 pound butter, six egg yolks) per day. We're not having cinnamon rolls for Christmas morning breakfast, or scalloped potatoes at dinner, and I didn't embark on any crazy 12 Days of Cookies project like I did last year. But that doesn't mean I feel deprived. Not in the least.

Here's what I am planning for our Christmas weekend feasting - a greatest hits of my family's favorites.

RECIPE: GOODEST PANCAKES
So named by Owen years ago the first time I made them. He took one bite and looked up and said "these are the goodest pancakes ever!"  I can easily make these diet-approved without losing flavor.

RECIPE: BANANA MUFFINS
A modification of banana bread, using oil and Egg Beaters instead of butter and eggs. I've already made the batter, scooped it into muffin papers, and froze it. Christmas morning all that's needed is an extra 5 minutes in the oven and we have fresh, no-work muffins. These pass the heart-test, but that doesn't mean they are low-calorie. Or not completely worth every extra mile.

RECIPE: BEEF AND BROCCOLI
A light and delicious version of the Chinese take-out classic. The first time Scott had this he said "It's like I've been craving it my whole life and didn't know it." Try it and see if it is what's been missing from your life.

RECIPE: FISH TACOS
Assemble-your-own meals always mean everyone's happy and I'm heart-healthy. The fish is grilled or sauteed and I make the sauce with minced canned chipotles and Greek yogurt, with just a dollop of mayo (which, counter-intuitively, is fine for me to eat!).

RECIPE: PERFECT PESTO WITH ROASTED VEGETABLES
I'm bringing this to the pasta buffet we have planned at my in-laws for Christmas Eve. (And a heartfelt thanks to my family for planning something adaptable to me!) This sauce tastes fresh and light, and in the middle of days of Christmas indulgence sometimes that's just what you want.

RECIPE: ROAST CHICKEN WITH GARLIC
For Christmas Day dinner at our house I'm making a roast chicken, because I do want something traditional, but a turkey is way too big for our small group.

Along with it we're having mashed potatoes (if you use Yukon Golds and a potato ricer, you get the fluffiest, tastiest potatoes that do not need butter or cream), Dijon-braised Brussels sprouts from Smitten Kitchen, and glazed carrots a la Julia Child, which are not on the diet plan but Scott loves them so much I had to include. (I will just skip that dish.) Appetizers will feature Pumpkin Fondue and a creamy white bean dip instead of the usual Ranch or cream cheese offerings.

Food is such an important part of celebration for me, and I'm very excited to get cooking and sharing these meals with my family. But first, I have to go shopping. Again.

Merry Christmas everyone!

RECIPE: BANANA MUFFINS

Adapted from the Joy of Cooking.

1 1/2 cups all-purpose flour
1/2 cup whole wheat flour
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. baking soda
1/4 tsp. salt
1/8 tsp. ground nutmeg
1/4 cup Egg Beaters (or 1 large egg)
3/4 cup packed brown sugar
2-3 mashed very ripe bananas
6 tbsp. canola oil
1 tsp. vanilla

Whisk together dry ingredients in a large bowl. Whisk wet ingredients and brown sugar in another bowl. Add to dry ingredients and mix until just blended (batter will be lumpy). Bake at 375 for 18 minutes. Serve as soon as possible, preferably on the day you bake them.

I make muffin batter ahead, scoop into paper-lined muffin tins, and freeze. Once frozen, pop out the muffins and store in a freezer bag. When you want fresh muffins, just bake as many as you need. Add about 5 minutes to the baking time.

RECIPE: WHITE BEAN DIP

I've been making this recipe for years. It is creamy, yummy, and light, and a bit different from the usual ranch-based veggie dip.

1 garlic clove, minced
1/3 cup chopped cilantro
16 oz. can butter beans, rinsed and drained
3/4 tsp. cumin
1 tbsp + 1 tsp. fresh lemon juice
3-4 tbsp. olive oil
salt and pepper to taste

Put everything in your food processor and give it a whirl until it is dip-consistency. Add a little water if you need to. Refrigerate for an hour before serving, or up to four days.

RECIPE: ROAST CHICKEN WITH GARLIC

This will be my second attempt at a whole chicken. My first did not turn out (a crock pot recipe, and chicken is not a slam dunk in a crock pot). This is Joy of Cooking recipe, so I'm feeling pretty confident.

3 1/2-4 lb. chicken
1 tsp. dried thyme
1 tsp. dried sage
1/2 tsp. salt
1/2 tsp. dried rosemary
1/2 tsp. pepper
1 lemon
3 heads garlic, cloves separated by not peeled
1 1/4 cups chicken stock
1 cup dry white wine

Rub the chicken with olive oil, then stir the herbs and spices together and rub all over the bird. Quarter the lemon and place inside the cavity. Put the chicken in a covered, oven-safe, stovetop-safe casserole (Yay! Get to use my Dutch oven!) and refrigerate for 2 to 24 hours.

Heat the oven to 375. Add the garlic, stock, and wine to the casserole and bring to a boil on the stove top. Cover the casserole and roast for 25 minutes. Increase the oven temp to 450 and roast 35-60 minutes more, or until the chicken reaches 170 to 175 degrees.

Keep checking to make sure there is always some liquid in the pan; add more wine or stock if needed.

Remove the chicken and garlic from the casserole and skim the fat. If your pan juices are too watery or weak, boil down to concentrate. Peel 6 or more of the roasted garlic, mash, and add to the sauce. Boil sauce for one minute and then add fresh herbs (parsley, basil, thyme, rosemary, or tarragon) if desired. Cut the chicken into pieces and arrange on a platter. Spoon pan sauce over and scatter the garlic cloves around it.

RECIPE: PESTO WITH ROASTED VEGETABLES

This is my invention, combining the Light and Tasty Pesto from the American Heart Association cookbook, with a roasted vegetable preparation from a Real Simple dish I made last week. Serves 6.

Pesto Sauce

4 ounces fresh spinach leaves
1/2 cup firmly packed basil leaves (jam as many in there as you can, you want lots!)
1/2 cup firmly packed fresh parsley
1/4 chicken or vegetable stock (I used chicken stock for its almost-non-flavor. Veggie stock sometimes tastes pretty strong. Experiment and see what you like.)
2 tbsp pine nuts, toasted in your oven for a few minutes at 350
1/4 cup grated or shredded good parmesan
1 tbsp olive oil
2 cloves garlic, smashed
Salt and pepper to taste

Roasted Vegetables

1 tbsp olive oil
1/2 tsp. salt
2 sprigs thyme
a few grinds black pepper
veggies of your choice: I'm using red bell peppers, artichoke hearts, red onion, and cremini mushrooms
2 tsp. red wine vinegar

To make the sauce:
Put everything but the salt and pepper in your food processor and whirl until smooth. If the pesto is too thick (which would be surprising), add some more stock or water 1 tbsp at a time.

To roast the veggies:

Place the mushrooms on a rimmed baking sheet and everything else on another rimmed sheet. (You don't want these together because the mushrooms release too much liquid.) Toss each with 1/2 tablespoon oil, 1/4 teaspoon salt, a sprig of thyme, and a few grinds of black pepper. Roast, rotating the sheets once, until tender and a little bit browned, 13 to 15 minutes. Drizzle with the vinegar and toss gently.

Toss sauce and veggies together with hot cooked linguine.

RECIPE: FISH TACOS

This recipe is from Ellie Krieger's excellent book The Food You Crave. You can find the original recipe on Food Network.

2 tablespoons olive oil

2 tablespoons freshly squeezed lime juice

1/4 teaspoon salt

Freshly ground black pepper

1 pound white flaky fish fillet, like tilapia or halibut

1/2 cup plain Greek yogurt

2 tablespoons mayonnaise

2 teaspoons chipotle pepper in adobo sauce, minced

Corn tortillas

Shredded Romaine lettuce

Corn kernels (thawed if frozen)

Fresh cilantro leaves

Whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes. Put the yogurt into a strainer lined with apaper towel and place over a bowl to drain and thicken for 20 minutes.

Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.

In a small bowl combine the yogurt, mayonnaise, and chipotle pepper.

Heat the tortillas on the grill or grill pan. Flake the fish with a fork. Serve with lettuce, corn, cilantro, and chipotle sauce. I also usually offer Mexican cheese blend for the kids, since they don't use the sauce.

RECIPE: BEEF AND BROCCOLI

This is my mom's recipe. She first made it for us when Owen was in the hospital and she lived near us. She shopped and cooked and fed us for weeks. If she hadn't, I don't know what we would have eaten!

1 large bunch broccoli (about 1 ½ pounds)

1 pound beef tenderloin steaks, trimmed and cut into ½ thick inch slices

3 garlic cloves, minced or crushed with garlic press

1 tbsp. grated fresh ginger

¼ tsp. crushed red pepper flakes

1 tsp. olive oil

¾ cup chicken broth

3 tbsp. soy sauce

1 tbsp. cornstarch

¼ tsp. Asian sesame oil.

Cut broccoli florets into 1 ½ inch pieces. Peel broccoli stems and cut into ¼ inch diagonal slices. In nonstick skillet, heat ½ inch water to boiling over medium heat; add broccoli and cook 3 minutes, uncovered, until tender-crisp. Drain broccoli and set aside. Dry skillet.

In bowl, toss beef with garlic, ginger, and crushed red pepper. Add ½ tsp. olive oil to skillet and heat over medium-high heat. Add half of beef mixture and cook 2 minutes until beef just loses its pink color, stirring quickly and frequently. Transfer beef to plate. Repeat with remaining ½ tsp. olive oil and beef mixture.

In cup, mix broth, soy sauce, cornstarch, and sesame oil until blended. Return beef to skillet and stir in cornstarch mixture; heat to boiling. Cook 1 minute or until sauce thickens slightly, stirring. Add broccoli and toss to coat. Serve with rice.

Nutritional Information: 245 calories (not including rice), 28 grams protein, 11 grams total fat, 3 grams saturated fat; 3 grams fiber, 57 mg. cholesterol, 1,010 mg. sodium

RECIPE: GOODEST PANCAKES

Another Joy of Cooking favorite. (If you don't have the Joy of Cooking, run, don't walk, to the bookstore and get it. I prefer the 1997 edition.)

Preheat a griddle to 350 degrees.

1 1/2 cups flour
3 tbsp sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 1/2 cups buttermil
3 tbsp unsalted butter, melted (I use EarthBalance vegan margarine and it does not affect the taste)
2 eggs (or 1/2 cup Egg Beaters)
1/2 tsp. vanilla

Whisk together dry ingredients in a large bowl. Whisk together wet ingredients in another bowl, then add to dry ingredients. Mix until just combined. I use a 1/4 cup measure to drop onto griddle. Makes about 12-15 pancakes. We freeze the leftovers for school-morning breakfasts.

FABULOUS FUNGI

If you click the image you can see it larger. Thanks, Yale Heart Study.

I love this infographic shared by the Yale Heart Study this week. It makes parsing the heart-healthy diet rules much easier. Avoiding saturated fat is the easy part; remembering all the other rules is harder. (Though I'm pleased to report I'm doing very well in the red wine 1-2 glasses per day category.)

The whole section devoted to "cooked Asian mushrooms" was a new one for me, so I did some research. I always thought mushrooms were a tasty but nutritionally benign food; I didn't know they had health benefits like broccoli, kale, almonds, and salmon. What a fortuitous discovery for my heart-friendly cooking adventure!

RECIPE: YOGURT MARINATED CHICKEN WITH ROASTED SWEET POTATOES AND MUSHROOMS

Real Simple photo. Mine was not this pretty.

This complete meal recipe is a standout. It is easy, took just 45 minutes to have on the table, and features completely whole foods, including many stars on the heart-healthy food pyramid. You have mushrooms, quinoa, walnuts, olive oil, garlic, sweet potatoes, and a very lean protein - the humble and ubiquitous chicken breast.

Serve with a glass of red wine and you hit at least eight heart-diet high notes on one delicious plate (and under 500 calories at that). I love when dinner makes me feel this good.

RECIPE: ASIAN NOODLE SOUP WITH SHIITAKES

Real Simple photo.

This is another Real Simple gem. It is indeed simple, fast, and tasty. My son gave it a 9 (on a 1-10 scale) and so did my husband. An easy crowd-pleaser featuring heart-healthy mushrooms . . . that's a win-win.

The original recipe called for ground pork, which I'm sure would taste sensational, but I substituted ground turkey and we all loved it. So, save yourself some fat and calories and I promise you won't miss a thing.

WHAT TO HAVE FOR DINNER, VOL. 2

It's been awhile since I've shared some recipes. And though it is the busy holiday season and other projects seem to take precedence, dinner still needs to appear (as if by magic) every night. So here are some fast, tasty, and healthy dinner ideas to keep you fueled for shopping, wrapping, baking, and partying. I hope you enjoy them!

COMFORT FOOD: NORTH AFRICAN MEATBALLS WITH COUSCOUS AND CARROTS

This is as comforting as your favorite meatloaf, but interesting and a little different too. I found this recipe through watching Food Network while at Exercare; the chef for this show cooks French food so it is usually an exercise in irony watching her while on the elliptical. But this recipe is full of healthy fats and plenty of spices, and though the recipe calls for ground beef, I substituted ground turkey and it was completely delicious.  

Fat Free Foodie Note: Ground turkey works almost interchangeably with ground beef, with one caveat: Do not buy ground turkey breast. You need something labeled "ground turkey" so there's some dark meat in it, or it will be just too dry for use in ground beef recipes. Ground turkey is about 94% fat free, while ground turkey breast is 99% fat free. While the breast seems like the more virtuous choice, that 5% of flavor is really needed to keep you on the heart-healthy eating path. Trust me on this one.

THERAPY ON A PLATE: PAPPARDELLE WITH GOAT CHEESE AND ONIONS

The first time I made this it was a near-religious experience. Featuring feta cheese, one of the better cheese options, and onions, garlic, olive oil and your dark leafy green of choice, it is creamy, toothsome, and completely satisfying. And even better, it's super fast and easy. Make this when you get home late on a cold, snowy night and serve with a nice light red, like Chianti or Pinot Noir. Everything will be all better.

(If you haven't started trying Real Simple's recipes, I recommend it. I've found many of my favorites there, and they always include nutritional info.)
 
WORTH IT: CRISPY ASIAN CHICKEN WITH BRUSSELS SPROUTS

This recipe, also found in Real Simple, is simple but time-consuming. It took much longer than I thought (about 45 minutes), but it was worth the wait. Chicken is dredged in corn starch and pan-fried in canola oil (see, crispy but still allowed!), then stir-fried with sliced brussels sprouts.

It was a huge hit with Owen, who loves all flavors Asian.

YOU HAD ME AT POLENTA: PARMESAN POLENTA WITH SPICY SAUSAGE SAUCE

I get a little emotional when I get to eat something that replicates the smooth creaminess normally provided by fat, cream, and cheese. This one does that for me. Fast, easy, spicy, creamy, tangy, and hearty. Yum.

This is a Cooking Light recipe, torn from a waiting room copy. Yes, I'm that person.



FRIDAY NIGHT AT HOME: PUMPKIN FONDUE

Scott and I have a new Friday night tradition: feed the boys pancakes or eggs early, put them to bed, then eat grown-up food with a glass of wine and some peace at 8:30.A couple weeks ago we had pumpkin fondue with bread, apples, pears, and Pinot Noir. Perfect, but you know how I feel about pumpkin.

I found this recipe on Eating Rules, a great recipe blog. Try it - it's boozy (hello, entire bottle of hard cider), spicy, creamy, and cheesy. And only 64 calories for 1/4 cup.

RECIPE: PUMPKIN FONDUE

Eating Rules photo. See original recipe.

The original recipe calls for brie, but I substituted light cream cheese to make it healthier. I'm sure the brie would be fantastic, but this was really delicious and lighter.

1 clove garlic, smashed

1 3/4 cup crisp-style hard apple cider (or non-alcoholic apple cider if you prefer)

3/4 cup fresh pumpkin puree

1/4 tsp. dry mustard

1/4 tsp. cayenne

1/4 tsp. mixed spices (see below)

1/2 tsp. sea salt

2 Tbs. flour

2 oz (about 1/2 cup) grated cheddar cheese

1 oz (about 1/4 cup) grated gruyère cheese

3 oz light cream cheese

1 tsp. fresh lemon juice

In a medium sauce pan combine the garlic, apple cider, pumpkin, mustard powder, cayenne pepper, mixed spices, and sea salt. Whisk occasionally until well combined then cook over medium heat until it just comes to a boil. Reduce the heat to medium-low.

While the mixture is heating combine the flour with the cheeses and toss to coat. Add the cheeses to the pumpkin mixture in three installments, whisking until the cheese is melted before adding the next addition. Whisk in the lemon juice then pour into a fondue pot or a heat-proof serving bowl that has been warmed.

Serve with bread, apples, and pears.

Mixed Spices

1 Tbs. cinnamon

1/2 tsp. allspice

1/4 tsp. nutmeg

1/4 tsp. cloves

1/8 tsp. ground ginger

Combine the spices and mix well. Store in an air-tight container until ready to use. Yields 2 tablespoons.

RECIPE: PARMESAN POLENTA AND SPICY SAUSAGE

Cooking Light photo. See original recipe here.

This makes huge portions for very low fat and calories. And it is on the table in no time at all.

1 tablespoon olive oil

6 ounces (2 links) your favorite flavor chicken sausage, sliced

1 cup chopped onion

3 garlic cloves, minced

1 tablespoon chopped fresh oregano

1/2 teaspoon crushed red pepper

2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained

1/2 cup chopped fresh basil, divided

2 cups fat-free, lower-sodium chicken broth

1 cup water

3/4 cup quick-cooking polenta

1/2 cup grated Parmesan cheese, divided

Heat a medium saucepan over medium-high heat. Add oil to pan, swirling to coat. Add sausage; sauté for 3 minutes or until browned. Add onion; sauté for 5 minutes or until tender. Add garlic; sauté 30 seconds. Add oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Add 1/4 cup basil to pan; cook 5 minutes or until sauce thickens.

Combine broth and water in a large saucepan; bring to a boil. Add polenta; reduce heat, and simmer 5 minutes or until thick, stirring frequently with a whisk. Stir in half of cheese. Place 2/3 cup polenta in each of 4 bowls; top with about 3/4 cup sauce. Top each serving with 1 tablespoon basil and 1 tablespoon cheese.

Nutritional Information: Calories: 311, Fat: 10.0g, Saturated fat: 3.2g, Monounsaturated fat: 4.8g, Polyunsaturated fat: 1.5g, Protein: 16.4g, Carbohydrate: 31.5g, Fiber: 5.3g, Cholesterol: 41.3mg, Iron: 1.8mg, Sodium: 644mg, Calcium: 170mg

RECIPE: SPICY ASIAN CHICKEN WITH BRUSSELS SPROUTS

Real Simple photo. See original recipe.

Spicy, crispy, better than take out. This one is worth the effort. I served the red chili on the side so it wasn't too spicy for kids.

1 cup long-grain white rice

1 large egg

1/2 cup cornstarch

1 pound boneless, skinless chicken breasts, thinly sliced (2 large)

3 tablespoons canola oil, plus more, if necessary

1/2 pound Brussels sprouts, thinly sliced

1 1-inch piece fresh ginger, peeled and cut into matchsticks

2 garlic cloves, thinly sliced

3 tablespoons low-sodium soy sauce

3 tablespoons rice vinegar

2 tablespoons packed light brown sugar

1 red chili pepper, thinly sliced

1 teaspoon toasted sesame oil

2 scallions, thinly sliced

2 tablespoons chopped roasted peanuts

Cook the rice according to the package directions. (Prep your chicken before you start your rice; the chicken will take longer than the rice.)

Meanwhile, in a large bowl, beat the egg. Place the cornstarch in another large bowl. Add the chicken to the egg and toss to coat. A few pieces at a time, lift the chicken out of the egg and coat in the cornstarch, tapping off the excess; transfer to a plate.

Heat 2 tablespoons of the oil in a large non-stick skillet over medium-high heat. In 2 batches, cook the chicken, turning occasionally, until golden, 3 to 5 minutes (add more oil for the second batch, if necessary); transfer to a plate.

Heat the remaining 1 tablespoon of oil in the skillet over medium heat. Add the Brussels sprouts, ginger, and garlic and cook, tossing occasionally, until beginning to soften, 2 to 3 minutes. Add the soy sauce, vinegar, sugar, and ¾ cup water and cook, stirring occasionally, until the Brussels sprouts are crisp-tender and the liquid begins to thicken, 2 to 3 minutes more.

Return the chicken to the skillet, along with the chili, and cook, tossing, until heated through, about 1 minute. Add the sesame oil and scallions. Serve over the rice and sprinkle with the peanuts.

RECIPE: PAPPARDELLE WITH GOAT CHEESE AND ONIONS

Real Simple photo. Click to see original recipe.

This pasta will cure whatever ails you. 

12 ounces pappardelle or fettuccine

2 tablespoons olive oil

1 small red onion, thinly sliced

4 cloves garlic, sliced

2 bunches Swiss chard, stems discarded and leaves cut into 1-inch strips*

kosher salt and black pepper

4 ounces fresh goat cheese, crumbled

Cook the pasta according to the package directions. Reserve 1 cup of the cooking water; drain the pasta and return it to the pot.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion and garlic and cook, stirring occasionally, until the onion is soft, 3 to 5 minutes. Add the chard and ¼ teaspoon each salt and pepper and cook, tossing frequently, until tender, 3 to 5 minutes more.

Add the chard mixture, 3 ounces of the goat cheese, ¾ cup of the reserved cooking water, and ½ teaspoon salt to the pasta and toss until the goat cheese melts and coats the pasta (add more cooking water if the pasta seems dry). Serve sprinkled with the remaining ounce of goat cheese.

* My store was out of chard each time I made this, so the first time I used baby spinach (making the recipe even faster - open package, dump in pan) and the second time I used kale. Both yummy.

Calories 419; Fat 13g; Sat Fat 5g; Cholesterol 13mg; Sodium 765mg; Protein 18g; Carbohydrate 57g; Sugar 3g; Fiber 7g; Iron 7mg; Calcium 140mg

RECIPE: NORTH AFRICAN MEATBALLS

Food Network photo. Find the original recipe here.

A full dinner menu of meatballs, couscous, and glazed carrots. It looks long, but comes together quickly and easily.

For the sauce:

2 tablespoons olive oil 

1/2 small onion, diced

2 cloves garlic, chopped

1 lemon, zested

1/2 cup pitted and chopped briny olives

1/2 cup white wine

1/4 cup chicken stock or broth

1 (14-ounce) can crushed or diced tomatoes

1 teaspoon light brown sugar

1/2 teaspoon dried red pepper flakes

Pinch ground cinnamon

Salt and freshly ground black pepper

For the meatballs:

1 egg (I used 1/4 cup Egg Beaters)

2 tablespoons tomato paste

3 tablespoons finely chopped fresh cilantro leaves

1 tablespoon minced fresh ginger

1 teaspoon ground cumin

Pinch ground cinnamon

1 pound ground turkey

1/3 cup fine bread crumbs

Salt and freshly ground black pepper

3 to 4 tablespoons vegetable oil, for cooking

4 tablespoons chopped fresh parsley leaves

Cooked whole wheat couscous

For the carrots:

1/2 cup chicken broth

1/2 cup water

1 tablespoon unsalted butter (I used my I Can't Believe it's Not Butter)

1 tablespoon packed light brown sugar

1/2 teaspoon ground cumin

1/2 teaspoon salt, plus more for seasoning

3/4 pound carrots, cut on the bias into coins

1 teaspoon freshly squeezed lemon juice

Freshly ground black pepper

First, make the meatballs. Preheat oven to 350. Mix egg and and tomato paste in a medium bowl until smooth. Add the cilantro, ginger, cumin, and cinnamon and mix until well blended. Stir in the turkey and bread crumbs, season with salt and pepper to taste, and combine gently after each addition. Do not overmix. Rolling with your hands, make about 32-36 meatballs, about 1-inch in diameter. Bake for about 15-20 minutes, until browned but not completely cooked through.

Start the carrots. Combine the broth, water, butter/margarine, brown sugar, cumin, and 1/2 teaspoon salt and bring to a boil over medium heat. Stir until the sugar is dissolved. Add the carrots, reduce the heat and simmer, covered, until just tender, about 4 to 5 minutes. Uncover the pan and let the liquid cook down until it reduces to a glaze, about 2 to 3 minutes. Toss the carrots to generously coat them with the glaze. Stir in the lemon juice and season with salt and pepper to taste.

 

Meanwhile, make the sauce. Heat the olive oil over medium heat and saute the onion and garlic until soft but not brown, about 3 minutes. Add the lemon zest and olives and cook for 1 more minute. Add the white wine, deglaze the pan, and let it reduce for a 1 to 2 minutes. Stir in the stock, canned tomatoes, sugar, red pepper flakes, and cinnamon, and simmer to blend flavors, about 7 minutes. Season with salt and pepper, to taste.

Add the partially cooked meatballs to the sauce and simmer for 20 minutes. Serve over the couscous with carrots.

WHY WAIT?

"I think there's something wrong with me. In case I don't get back in time, you'd better stay here and take Owen to camp."

I said something like this to my husband around 8:30 a.m. on a Sunday morning, after I'd spent the whole night awake, whimpering in pain and popping Advil four at a time. Once I finally told him how I was feeling and we decided I had "better get checked out," I didn't call 911 or rush to the ER.

Nope. I ate breakfast, helped pack for camp, took a shower, styled my hair, supervised a pre-schooler potty break, and put on makeup. For my date. With a heart attack.

Why do people who suspect they are sick or in danger delay seeking help to attend to family, work, pets, or in my case, my hair? That is the question that a group of researchers at Yale University are trying to answer through the Yale Heart Study.

I took the study myself about a month ago. Funded by the National Institutes of Health, it is a simple online survey designed to understand why people wait, on average, four hours to go to the hospital when having heart attack symptoms. If you are a member of the heart disease awareness community (I am now, of course, card-carrying), you know that "time is muscle." Every minute counts.

The problem is, heart attacks can be sneaky, particularly in women, and it is not unusual for people to mistake heart attack symptoms for indigestion, heartburn (my excuse of choice), anxiety disorders, fatigue, or asthma. Add to that our tendency to put everything and everyone else first.

Here's how the study's primary investigator, Dr. Angelo A. Alonzo, describes it:

We are so embedded and invested in our daily lives that we are very, very reluctant to just drop everything and seek medical care. We have to be certain it is a real problem, we have to finish the task at hand, we need to make arrangements if we are hospitalized, we have to cancel appointments, our work activities are important to our identity, and we are too strongly tied to our social obligations to just leave them. . . only when the signs and symptoms become so overwhelming do we willingly go.

This is indeed exactly what happened to me, and the denial didn't stop in the parking ramp (yes, I drove myself). I called home to make sure rain gear was packed for camp. I called again from the ICU to give instructions on what to pack for my younger son's trip to my brother's house while I was in the hospital. I emailed work colleagues after my first surgery. It took nearly 24 hours in the hospital before I gave in and let go.

The idea behind the study is to understand why individuals like me make the decisions they do. With this knowledge, an effective intervention strategy can be devised to get people to the hospital faster. Says Dr. Alonzo: "The irony is that one gets the most therapeutic benefit if one is in the hospital within the first hour of acute symptoms onset."

The study has reached about 15 percent of its goal of 2,300 participants. They are seeking survivors of all ages, men and women, willing to share their experiences to help others. It takes about 30 minutes to an hour to complete (you can save and return to the survey if you are short on time). It is also completely anonymous.

If you or someone you know has had a heart attack, please encourage them to take the study. It may save someone else time and muscle, or quite possibly, their life.

For more information, visit https://heartstudy.yale.edu/hacs/ or email heart.study@yale.edu.

CLOSE TO MY HEART

Owen, two weeks old, 2001

There is nothing like watching helplessly while your child is in danger or pain. Compared to that, my heart attack was a breeze. Any mom knows what I mean: My kids? Never. Oh, just me? Bring it on.

My oldest son was born nine weeks premature as a result of HELLP syndrome, a very rare but serious complication of pregnancy for which there is no treatment. Baby must be born or both baby and mother will die. But all we knew then was that I was sick and Owen was going to be born. Right now. 
All 1 pound 13 ounces of him.

Owen on his 10th birthday, 2011

During those eight weeks in the NICU, we entered a universe we didn't even know existed, where you live and breathe and sleep by the monitors, your baby's weight, and your favorite nurse. You learn never to miss rounds; your baby's life depends on it. You buy clothes impossibly too large because it is comforting somehow. You stay at the hospital until midnight, then wake at 2 a.m. and then again at 4 a.m. to call the unit to see how he's doing. You feel completely alone as the world swirls by without you. Without him. And seemingly without end.

But we weren't alone, and more mothers and fathers and babies enter that parallel universe every day. Each year, more than half a million babies in the United States are born prematurely, an increase of 36 percent over the last 25 years. Today, 1 in 8 American babies are born too soon.

November is Prematurity Awareness Month, and today is the first-ever World Prematurity Day, observed by the March of Dimes along with organizations in Africa, Europe, and Australia. (Worldwide, an estimated 13 million babies are born preterm.) Follow these links to find out more about the March of Dimes' prematurity campaign and World Prematurity Day and how you can help. Then please pass it on. It's a cause close to my heart.

STRESS RELIEF

I got the results of my first post-heart attack stress test today, and the news is good. Very good.

My total cholesterol went from 230 to . . . (drumroll) . . . 106!
My LDL (bad) cholesterol went from 180 to . . . 58!!
My HDL (good) cholesterol also dropped a little, from 39 to 35, which is not the greatest news but expected, since my overall number is so low.

And even better news than that, my heart itself is in great shape. It has enough blood flow at rest and at peak exercise. It is not damaged or compromised from my heart attack. I wish you could have heard the nurse's voice on the phone when she said "and there's not even a scar!" with that little lilt of incredulity, like she didn't really believe what she was seeing.

I didn't expect this much progress either. True, I've been eating like a model heart patient, exercising 4-5 times a week, learning all I can, and taking all my bitter pills, with or without a spoonful of sugar. And though I expected some results (dammit), I didn't think it would be this dramatic. I really thought my DNA would have been more determinate.

So when you see articles and TV talk shows and PSAs where the doctors say "heart disease is largely preventable," that's really true. While I will always have it, if you know your numbers and commit to the necessary changes, you won't. Because all this stuff -- diet, exercise, and medication and focus and sacrifice and love and prayer -- actually works.

JENNY

If you are one of the millions like me named Jennifer, you know the Jenny song. You know, "Jenny, I got your number. I'm gonna make you mine. Jenny, don't change your number . . . 867-5309 ee i en." That one.

(Once at a work/social event for my husband, the band asked if anyone was named Jenny. To my mortification, Scott's hand shot up as he shouted "My wife!!" And that's how I ended up on stage in front of all his co-workers and bosses and a bunch of strangers. Not cool.)

But this is pretty cool. Plenty campy, but nonetheless fun. "Jenny please know your numbers, blood pressure, lipids, and BMI ee i ee." I had to share it.



Mayo Clinic is using this video to promote its free Facebook app that makes it easy to know your numbers and your potential. Check it out.

Love,
Jen(ny)

RUN FOR YOUR LIFE

This is the best news I've heard in a long time. And by long time, I mean since August 14, the day of my heart attack. It turns out that your body will, if you treat it properly, mount its own defense against heart disease and future heart attacks. It grows extra, natural bypass vessels where your heart needs them most.

It's hard to say what I love best about this diagram.

It might be the circled "best" and "worst."

This is truly life-changing. At my very first cardiologist appointment, almost two months ago now, my doctor drew me this diagram while he narrated my four potential futures.

Future 1: Nothing ever happens again and I live with a 30%-40% blocked LAD and minor deposits in my other arteries for the rest of my life. (The LAD is the one they call the "widowmaker" even though more women than men die each year from heart attacks. Oops, that's another subject.)

Future 2: My arteries continue to slowly clog up with cholesterol plaque until I become symptomatic (pain, pressure, fatigue etc.) and go in to be checked out. They do another angio, probably another stent, and I'm on my way back to rehab.

Future 3: Have another surprise heart attack due to a plaque deposit rupturing and my platelets trying like crazy to fix it and causing a clot to form. These kinds of heart attacks have no warning. I make it to the hospital, they intervene, and I live to repeat this whole experience.

Future 4: Have another heart attack and die.

At this point my eyes widened and he said, "well, you've already been through all this, we really don't need to sugar coat it" or something like that.

Well, maybe we could have. At least a spoonful.

It took me a few weeks and some antidepressants to pick myself off the floor from that pep talk, informative though it was. And then I started to see these headlines:

• "Back up system reduces heart disease deaths" University College London
• "Natural bypasses can save lives" American Heart Association
• "Do-it-yourself cardiac bypass surgery: All you need is walking shoes" Harvard Health Letter

I read and bookmarked them and tried to believe it was true. Really? There's something I can do about this? Some way I can affect my future and not just wait for one of Dr. Murad's four futures to play out? Be still my heart.

Here's how it works: Your heart is served by arteries that branch out into ever-smaller capillaries. Connecting this network are vessels called "collaterals" that are are essentially invisible until activated. When blood flow is increased, the inner layer of vessel cells sense the need for more blood and begin growing from capillaries into collateral vessels, creating an elegant back-up system, a natural bypass.

Hmm, when blood flow is increased. I wonder how you make that happen?

Let's see what Steffen Gloekler, MD and Christian Seiler, MD, who authored a study on coronary collateral arteries have discovered:

In response to endurance exercise training (such as running, bicycling, swimming, and hiking), blood flow is increased, which leads to a conversion from capillaries into collaterals.

And the Harvard Health Letter?

As . . . collateral vessels grow more muscular and interconnected, they begin to reroute some of the blood flow around the blockage. Scientists have been trying for years to nudge collateral blood vessels to develop and prosper, but without great success. However, you can do it at home without anything more high-tech than a comfortable pair of shoes.

It's really that simple, that easy, that obvious? Just exercise? Sign me up.

The heart on the left has lots of natural

bypasses, and less damage, than the right.

However, the oft-repeated and comforting recommendation that any little bit of exercise helps is not true in this case. You need to work out hard, for at least 30 minutes, almost every day. It needs to be aerobic and at a high enough intensity that your blood is moving fast.

Moving blood = more collateral vessels. Easy 11-minute mile jogs are not going to cut it.

But really, being lazy is not an option. Not only do individuals who have lots of natural bypass vessels have a 36 percent greater chance of living, they also sustain less damage to their heart muscle when they do have a heart attack.

So, the best news I've heard in a long time is this: Exercise will likely save my life. Running a fast 10K is hard, but heart attacks are harder.

If you're looking for me, I'm at the gym. 

P.S. I actually really love Dr. Murad. After he drew that diagram, he flipped it over and wrote down his cell phone. You will likely not be surprised that I wept with relief on the spot.

START TODAY

Did you know today is National Start Eating Healthy Day? I didn't either, but thankfully not too much of the day has passed and I didn't eat unhealthy yet. Phew.

But seriously, in honor of today - a campaign of the American Heart Association - here are some eating healthy resources I like.

• "25 Ridiculously Healthy Foods" - featuring lots of my favorites and some I've never had before, like guava. Was sad not to see pumpkin on this list, but maybe it's time for a new obsession.
•  "Superfoods Everyone Needs" - from another favorite site, WebMD. (WebMD has also helped me when I freak out about drug interactions and the dozen pills I take a day.)
• Allrecipes.com - this is not a diet/health focused site, but it is my go-to site when I have an ingredient I know I should use, like kale, tofu, or salmon, and I'm looking for inspiration. Read the reviews for modification suggestions and then use the recipe as a guide. I've found many favorites, new and old, here.
• "The World's Healthiest Foods" - a website with exhaustive information about the nutritional benefits of foods, down to the most obscure micronutrient you've never heard of. Just search "Nutritional benefits of . . . "

I hope you are inspired to start eat healthy today and keep it that way. Eating right is one of the best ways to prevent heart disease, and take it from me, you really do want to prevent it. Once you have it, you always will.

THE GREAT PUMPKIN

My boys' masterpieces, ready for Halloween!

In honor of Halloween, I present what may become a multi-volume series about how much I love pumpkin. I've been cooking with it all month - first buying one can of pumpkin, then two at a time, then four. Then one pumpkin at the farmer's market, then three at a time . . . I'm pretty much obsessed.

I've tried recipes for pumpkin bread, pumpkin hummus, pumpkin pancakes, pumpkin-chili vichysoisse, pumpkin corn bread, pumpkin-feta risotto, cinnamon-pumpkin pull-aparts, and pumpkin scones. I have a couple more to try: pumpkin fondue (yes please!) and pumpkin curry soup, but I thought I'd better get this post done by Halloween or I've sort of missed the point.

Pumpkins are easy to use (see below) and ridiculously good for you. Super low in calories (good) with virtually no fat (even better!), they pack a huge vitamin A and C, E punch, as well as fiber, iron, magnesium, and potassium. They are good for your eyes and ward off cancer and yes, even heart disease. They can substitute for fat in baking, be sweetened and traditionally spiced, or used in savory or spicy dishes. Pumpkin is so mild and smooth it can adapt to many dishes or even disappear. I was trying to explain this to Scott, and I was reduced to just saying "pumpkin is kind of, well, magic." Charlie Brown was right.

Through exhaustive kitchen and family-testing, I've narrowed down the collection to six tasty, easy, and healthy recipes. (Owen has also learned to like pumpkin in the process. Noah, not so much.) I still have one pumpkin left to roast, so I might have a few more recipes for you before Thanksgiving. Enjoy!

RECIPE: PUMPKIN FETA RISOTTO
RECIPE: CINNAMON PUMPKIN BREAD WITH RUM GLAZE
RECIPE: PUMPKIN PANCAKES
RECIPE: PUMPKIN BREAD
RECIPE: PUMPKIN CHILE VICHYSSOISE
RECIPE: PUMPKIN CORN BREAD

MAKING PUMPKINS EASY

After roasting

If you are new to pumpkin, here's how to make it easy. Just roast the whole thing first, let it cool enough to handle, and remove the skin, seeds, and pulp with any blunt instrument (it will just fall off!). Put all the pieces in your processor and voila, pumpkin puree.

Here's how to roast it: Poke a few vents into the pumpkin with a sharp knife (so it doesn't explode in your oven), put it in a shallow baking dish or pan, and cover the stem with tin foil (so it doesn't burn and stink up your kitchen). Roast at 400 degrees for about an hour for a small pumpkin, longer for larger pumpkins. Check for doneness by sticking a knife or fork into it - it should go right through with no resistance.

Puree being strained. This was a small
pumpkin, and yielded about 2 1/2 cups.

After you've peeled and de-pulped your pumpkin, whirl it in your food processor until it has reached your desired consistency. Drain in a strainer lined with cheesecloth or a coffee filter for about 30 minutes. (Pumpkins are mostly water, and you want to remove that extra moisture.) All done and ready to cook!

RECIPE: PUMPKIN FETA RISOTTO

1 tablespoon olive oil

4 cups chicken or vegetable broth

1 teaspoon chopped fresh garlic

1 onion, diced

1 cup pumpkin puree

3 cups baby spinach leaves

3.5 ounce package crumbled feta cheese (I used – gasp – reduced fat!)

salt and pepper to taste

2 cups Arborio rice

The risotto is mild and creamy, so I served with shrimp
sauteed with olive oil and lots of garlic and cayenne.

Heat olive oil in a saucepan. Cook onion and garlic until tender. Stir in rice, and cook for 1 to 2 minutes. Slowly add broth 1/2 cup at a time, stirring frequently and allowing all the liquid to be absorbed before adding more broth. Continue cooking until the rice is tender to the tooth, and then season with salt and pepper to taste. Stir the pumpkin and spinach into the risotto until spinach is wilted. Add feta and stir to just combine.

If using low-fat feta, this is just 3 grams of fat per serving, 2 saturated.

RECIPE: PUMPKIN CORN BREAD

I really love cornbread so these were a must-try. We all liked them, even Scott, who doesn't like corn bread. They were good with "butter" (aka Smart Balance), but just as good plain too. I served them with the Pumpkin Chile Vichysoisse.

Adapted from Allrecipes.com

Makes 12 muffins

1 cup all-purpose flour

3/4 cup yellow cornmeal

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

2 eggs, well beaten (or 1/2 cup Egg Beaters)

1 cup canned unsweetened pumpkin puree

1/2 cup packed dark brown sugar

1/4 cup canola oil (next time I make these, I'm going to try applesauce instead)

Preheat oven to 425 degrees. Grease muffin cups or line with paper muffin liners.

In a large bowl, stir flour, cornmeal, baking powder, baking soda, and salt and make a well in the center. In a small bowl, stir together the eggs, pumpkin, sugar, and oil.

Make a well in the center of the dry ingredients and pour in the egg mixture. Stir just until blended; do not over mix. Divide batter among prepared muffin tin cups.

Bake for 15 to 18 minutes, until a toothpick inserted into center of a muffin comes out clean.

One muffin has 119 calories, 4.7 grams of fat (only 0.3 of that saturated) and provides 2 grams of protein, 21% of your daily vitamin A, and 3.6% of your daily iron.

RECIPE: PUMPKIN CHILE VICHYSSOISE

Adapted from Allrecipes.com

Serves 6

1 medium pumpkin – roasted and pureed

6 dried red chile peppers - washed, with stems and seeds removed

5 cups chicken broth

1 teaspoon butter or margarine (guess what I used?)

1 large onion, chopped

2 pounds leeks, chopped

1 cup buttermilk

1 teaspoon cumin

1 bay leaf

salt and ground black pepper to taste

Combine the peppers and 2 cups of the chicken broth in a saucepan over medium-low heat; simmer 30 minutes.

Meanwhile, melt the butter in a large stockpot over medium heat. Cook the onions in the butter until they caramelize, about 45 minutes. Remove caramelized onions and cook the leeks in the pot for 10 to 15 minutes. Add the broth and pepper mixture, caramelized onions, 3 more cups chicken broth, bay leaf, and cumin to the leeks. Season with salt and pepper and simmer 10-20 minutes, or until the leeks are very soft. Remove the bay leaf.

Remove from heat, add the pumpkin and puree the soup until very smooth. Let cool slightly then add the buttermilk. Heat through and serve. May be served either hot or chilled.

One serving is just 66 calories! 1.7 grams total fat, only 0.5 of that saturated. It provides 3 grams of protein, 17% of your Vitamin A, 10% of your vitamin C, and 5% of iron.

RECIPE: PUMPKIN PANCAKES

I first had these at a girls weekend of high school friends several years ago. I started making them for winter breakfasts at holidays and my kids and nieces and nephews all love them. I discovered this time around that they taste just as good with Egg Beaters and whole wheat flour.

1 1/2 cups skim milk

1 cup pumpkin puree

1 egg (or 1/4 cup egg beaters)

2 tablespoons vegetable oil

2 tablespoons vinegar

2 cups all-purpose flour (or white whole wheat flour - I used King Arthur's)

3 tablespoons brown sugar        

2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground allspice

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon salt

In a bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt in a separate bowl. Stir into the pumpkin mixture just enough to combine.

Heat an electric griddle to 350. Pour onto the griddle, using approximately 1/4 cup for each pancake. 

I serve these with real maple syrup and chopped pecans. Butter is good too, if you can have it, but it isn't necessary. The pumpkin makes the pancake itself so creamy.

RECIPE: PUMPKIN CINNAMON BREAD WITH RUM GLAZE

This is my first attempt at a yeast dough and I have Sunny Side Up in San Diego to thank for the great recipe and instructions. It was easy to follow and allowed me to succeed in baking (that doesn't happen much)! We all loved this, and Owen pronounced it "epic." Not much more I can say. Make this.

For the bread

2 tbsp unsalted butter (in the parlance of the American Heart Association, “acceptable stick margarine.” I used I Can’t Believe It’s Not Butter. I can, though)

1/2 cup skim milk

2 1/4 teaspoons (1 envelope) active dry yeast

3/4 cup pumpkin puree

1/4 cup white sugar

1 tsp salt

2 1/2 cups bread flour

1 cup granulated sugar

2 tsp ground cinnamon

1/2 tsp fresh ground nutmeg

2 tbsp unsalted butter (or more margarine)

For the glaze

2 Tbsp unsalted butter (again, I used margarine)

1/8 cup brown sugar

1 1/2 tbsp skim milk

3/4 cup powdered sugar

1 tbsp rum or 1 tsp vanilla

In a saucepan over medium-high heat, brown 2 tablespoons of butter, letting it bubble up and turn a dark golden brown but being careful not to allow it burn. (If you are using margarine, as I did, it will not brown. Just melt it.) Remove from the heat and slowly add the milk. Return to stove and heat through.

Pour the milk and butter into the bowl of standing mixer (fitted with a dough hook) and allow to cool slightly (about 100-110 degrees F). Add the yeast and 1/4 cup of sugar and allow to proof (this can take up to 8 minutes, the top will look foamy and the liquid cloudy).

Then add the pumpkin, salt, and 1 cup of flour. Stir until combined then add the rest of the flour 1/2 cup at a time and knead for 6 minutes, until the dough is smooth and elastic and just slightly sticky. If the dough is too moist, add extra flour 1 tablespoon at a time. (I had to add a lot, but I think that’s a result of using margarine instead of butter.)

Move dough to a lightly oiled bowl and cover with a clean towel. Allow to rise in a warm place for 60-90 minutes or until doubled in size.

While dough is rising, brown another 2 tablespoons of butter (or melt if margarine). Add the sugar, cinnamon, and nutmeg and mix well. Set aside. Next, grease and flour a 9x5 loaf pan and set aside.

When the dough has doubled in size, punch it down and flip out onto a clean floured surface and knead with hands for 1-2 minutes. Roll dough into a 20x12 inch rectangle.

Evenly sprinkle the dough with the cinnamon sugar mixture and press into dough with palms of the hand. Cut the rectangle into 6 strips. Lay strips on top of each other and cut each strip into 6 even squares. Stack strips vertically into the loaf pan. (I wish I had taken photos of this because it took a while to figure this out – a visual would have helped!)

Cover the pan with a clean towel and let rise for 30-45 minutes. Preheat the oven 350 degrees. After rising in the pan, bake for 30-40 minutes or until top is a very deep golden brown.

To prepare the glaze, heat the butter/margarine, milk, and brown sugar in a small saucepan. Bring to boil then immediately remove the pan from the heat and stir in the rum and powdered sugar.

I figured out the fat content of this but did not want to know the calories. It is low-fat, but definitely not diet food! If you make it with margarine, it is only 0.5 grams of saturated fat per piece!