* Fruit Skewers with Cardamom and Mint *

Recipe Source:  http://newhope360.com/recipes/fruit-skewers-cardamom-and-mint
Serves:  4

Combine tropical fruit with a spiced syrup, nutritious oils, and refreshing mint for a truly healthy sweet snack.  Don’t worry if the fruits listed aren’t all available—just use whichever fruits you can find.


1 1/2-2 cups* pineapple, cut into bite-size pieces
2 kiwifruit, cut into bite-size pieces
1 mango, cut into bite-size pieces
8 strawberries, halved lengthwise
2 tablespoons flaxseed oil
2 tablespoons dark agave nectar
2 teaspoons freshly crushed cardamom seeds
1 tablespoon chia seeds
4 sprigs fresh mint, stems removed


Skewer fruit with short bamboo skewers, alternating to create an attractive pattern.  Place skewers on a large plate.

Whisk oil and agave nectar together in a small bowl until emulsified.  Add cardamom and chia seeds and whisk well.  Let mixture rest at least 5 minutes.  Whisk again and check consistency; it should be quite thick.

Stack mint leaves and cut crosswise into 1/8-inch-wide strips.  Fluff to separate.

Just before serving, brush agave mixture over both sides of skewered fruit.  Sprinkle mint strips over both sides and serve at once.

Nutritional Info:

 199 cal, 8g fat (2g mono, 5g poly, 1g sat), 0mg chol, 2g protein, 34g carb, 5g fiber, 2mg sodium
*  About one-fourth of a pineapple.


Warm Potato Salad

Recipe Source:  Bernie’s Mom (Georgette Wilson)
Serves: 6

In this comfort food, a mixture of smooth and whole grain mustards and olive oil provides the base for a dressing much lighter than traditional mayonnaise.


1 pound small red (or yukon gold) or white potatoes (about 1 1/2 inches in diameter)
1 tablespoon Dijon mustard
1 tablespoon whole-grain mustard
2 tablespoons rice wine (or apple cider) vinegar
2 teaspoons red wine vinegar or sherry vinegar
2 tablespoons minced shallot
4 teaspoons extra-virgin olive oil
2 tablespoons chopped fresh flat-leaf (Italian) parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper


Put the potatoes in a saucepan; add water to cover and bring to a boil over high heat.  Reduce the heat to medium and cook, uncovered, until the potatoes are tender, 15 to 20 minutes.  Drain and let stand until just cool enough to handle.

Cut each potato in half (or quarters, depending on size) and place in a warmed serving dish.

In a small bowl, whisk together the mustards, the vinegars and the shallot until well blended.

While whisking, slowly drizzle in the olive oil to make a thick dressing.  Stir in the parsley, salt and pepper.  Pour the dressing over the warm potatoes, mix gently and serve immediately.

Optional: can add caraway seed and a bit of garlic too.

104 cal, 3g fat, 0g sat fat, 0g trans fat, 2g protein, 16g carbs, 0g chol, 1g fiber

Potato Gratin

Recipe Source: Bernie’s Mom (Georgette Wilson)
Yields: Serves 6-8

3.3 pounds potatoes
Salt & Pepper
2 cloves garlic
1 cup milk
1 1/4 cup cream
2 eggs
Gruyere cheese, grated

– Preheat oven to 350 degrees F.
– Peel and clean the potatoes; then dry them carefully.
– Cut into slices 1/4-inch thick.  Put in a bowl and sprinkle w/ nutmeg, salt and pepper.  Mix carefully.
– Rub inside of gratin dish with a clove of garlic.  Then generously butter the inside of the dish with approx. 2 ounces of butter.
– In a separate bowl:  mix 1 cup milk, 1 1/4 cup cream, and 2 eggs. Add 2nd clove of garlic thinly chopped (sliced).  Add salt & pepper.
– Line dish with potato slices.  Then build layers of potato slices adding Gruyere cheese between each layer until all potatoes have been used.
– Pour the mixture of milk, etc. over the potatoes.
– Finish with a generous layer of Gruyere cheese and some pats of butter.
– Place in oven for 1 1/2 hours.