Eat– for Good Health

Today I’m having friends over for Smoked Salmon Pumpernickel Pinwheels and Chicken Salad on Waffle Bites.  Both are low calorie, and I’m serving a field greens salad with them. Bits of salmon and fat free cream cheese give the pumpernickel roll-ups a double dose of deliciousness. Classic chicken salad goes on top of mini-waffles.


To make the pinwheels:  1 8 ounce container of fat free cream cheese spread; 2 ounces or 1/2 cup sliced, diced smoked salmon; 1/4 cup chopped red onion, 1/4 cup fresh dill, 2 tablespoons drained and chopped capers; 2 teaspoons lemon zest, 8 slices pumpernickel bread; fresh dill leaves for garnish.  Directions: stir all ingredients together. trim crusts from bread, and roll slices to flatten with a rolling pin.  Arrange filling on top. Place seam-side down and refrigerate for 1 hour with plastic wrap covering them.   Slice into pinwheels, place back in refrigerator until ready to serve with dill sprigs.

Ingredients for Chicken Salad and Waffle Bites: 1 cup diced, cooked chicken; 1 rib finely chopped celery; 2 finely chopped scallions; 2 tablespoons chopped cilantro or parsley; 1 teaspoon lime juice, 1/8 teaspoon salt; 1/4 low calorie ranch dressing; 16 frozen mini waffles; sliced grape tomatoes and cilantro or parsley for garnish.  Directions: Combine ingredients in a bowl and refrigerate.  Just before serving prepare waffles according to package directions.  Top each with about 1 tablespoon of the chicken salad.  Transfer to a serving platter and garnish.


6 thoughts on “Eat– for Good Health

  1. Nina Banks

    Kathleen, I heard someone was trying to put a review out for Gold Standard of Thin. He had the paperback version which is out of print.

  2. Kathleen Rowland

    Hello all! Yes, Nina, a guy’s wife had bought the book. She was making the dinner suggestions, and when he went to his doctor, he had lost five pounds and didn’t know why. He was worried he had cancer, but luckily it was just lower calorie, fare. The book (Gold Standard of Thin) was popular (Yay!) and went out of print. There’s an eBook version for 99 cents.

  3. Kathleen Rowland

    Heck yeah, replacing high fat with low fat and adding some superfood ingredients is a lot of fun, Dash. My husband says I like being thin and fit more than most people. Truth is, over the years I just like healthy food better. A lot of my friends have been going to a new waffle sandwich place here in Irvine, CA. I lowered the calories by serving bites open-faced.

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