Diet and Health



  • 1 can light coconut milk
  • 1 to 2 tablespoons “spice islands thai seasoning”, or equivalent
  • 2 to 4 cloves garlic, chopped or crushed or
  • 1 1/2 tablespoons ginger, grated or
  • 2 tablespoons gilroy farms stir fry seasoning (bottled garlic & ginger)
  • 1 tablespoon or more fresh lime juice
  • 2 to 4 4 to 6 oz. halibut fillets
  • 1 cup bottled clam juice
  • 1 tablespoon arrowroot powder
  • 3 tablespoons fresh basil, chopped
  • 1/2 tablespoon sugar
  • chopped fresh cilantro and green onion to taste
  • salt and pepper to taste

Combine 1st 5 ingredients. Put fish and coconut mix into a ziplock style bag seal, and refrigerate for 2 hours.

Mix clam juice with arrowroot and sugar. Set aside.

Pour fish marinade into a large skillet and heat to a simmer. Salt and pepper fish to taste, and add to pan. Cover and simmer for about 4 minutes, until the fish just starts to flake, and looks almost opaque. Be careful not to overcook! Transfer fish to a plate. Whisk in clam arrowroot mixture, and simmer until thickened. Add any juice that settled on the plate with the fish to the curry sauce. Add basil, green onion, and cilantro to sauce, and pour over the fish.

Serve immediately, or refrigerate and enjoy cold the next day.

4 oz. with 1/4 cup sauce: about 200 calories



  • 3/4 cup low fat cottage cheese
  • 1/2 medium size apple, or other fruit equivalent
  • 1 pinch cinnamon, or other sweet spice
  • 1 teaspoon roasted slivered almonds, or nuts of your choice
  • a few drops of vanilla flavoring
  • 2 tablespoons grape nuts

Mix cheese, vanilla, and cinnamon. Chop apple into bites. Add to cheese. Sprinkle with almonds and grape nuts. Eat!

About 250 calories



  • 1lb.halibut, skinned, boned and cut into about 2 inch chunks (or chicken or pork or tofu)
  • 14 1/2 oz. canned diced tomatoes (flavored kinds are good)
  • approx. 1/2 cup chopped onions 1-1 lb. bag your choice of frozen veggies (Italian style, with zucchini, bell peppers, etc) defrosted.
  • 1 to 3 teaspoons, “herbes de provence”, or what ever herbs you like
  • 3 to 8 cloves of garlic, or 1 to 3 tsps jarred garlic
  • 1-2 tablespoons olive oil
  • 1/2 cup white wine (optional) or water
  • salt and pepper to taste

Put halibut into a bowl and toss with about 1/2 tsp salt, a few grinds of pepper, and about 1/2 of the “herbes de provence”. Heat a medium to large size frying pan (preferably non-stick) on medium heat, until a drop of water sizzles in it. Put in oil and 1/2 of garlic. Stir until garlic starts to look a little bit golden, about 30 seconds to 1 minute. Add halibut in 1 layer, cook for about 1 minute, then turn chunks over and cook for another minute. Handle gently, and be careful not to over cook! The halibut should just be at flake stage, but maybe still a little raw at the center. If you are using another meat, cook it all the way through… tofu just needs a little bit of time, like the fish. Remove the fish (or whatever) from the pan and set aside.

Put in onions and cook until translucent. Put wine (or water) in the pan to de-glaze. Add the rest of herbs and the tomatoes and cook for about 2-3 minutes. Add defrosted veggies and remainder of garlic, stir, and cover, simmering on low for about 5-10 minutes, to your choice of tenderness, and then add salt and pepper to taste. Turn off heat, and make a well in the pan, and gently lay in the fish, pile up the veggie mixture on top to cover, put the lid back on and let sit for about another 5 minutes. (The reason we do the “well and cover” thing with the fish is that when the halibut is done, it could disintegrate, leaving you with fish mush, so the less moving around the better!)

Serve and enjoy!

To serve 4



  • 1 thin corn tortilla, sprayed with oil and toasted until golden
  • 1/2 cup canned whole black beans (cuban style, if possible)
  • 1 oz. low fat cheese, grated
  • 1 oz chicken skinless, and cut to bite size
  • salsa to taste
  • salad greens (broccoli slaw is great, optional)

Heat beans. Spread on tortilla. Layer cheese, chicken and, salsa. Zap in microwave for 30 seconds to 1 minute, or until hot. Pile on the greens, and eat.

About 350 calories