Dishing with Diane

Q: Can you please tell us a little about Dish with Diane and the services you offer to your clients?
That’s a BIG question! We offer so many starting with Personal Chef Services. Kitchen Ambush is another offering which is where I come in and go through your fridge and pantry to weed out the bad and bring in the good food. And of course we teach cooking classes for private dinner parties. You can find more information and details on my website, DishwithDiane.com

Q: You offer healthy eating tips for individuals with health conditions such as Diabetes and a high cholesterol. In terms of lifestyle change, what is the one piece of advice you would offer to singles?
Exercise!  There have been so many studies on the benefits of exercise and management of diseases like diabetes, high cholesterol, high blood pressure, etc.  Your weight has a profound affect on your health and exercise is a fantastic start to achieving a healthy weight.

Q: Why advice would you give to those who are trying to go from dining out or ordering-in to making meals at home?
The best advice is to start by making healthier choices when dining out or ordering in.  You will then start to WANT to prepare your own meals.  There is nothing better than taking control of your own health.  My philosophy is…. YOU should be controlling how much salt, fat and sugar is in your food!  The only way to do this is cook for yourself.  Not that you can’t go out to eat or order in but it should be the exception not the rule.

Q: Any tips for reducing recipe quantities to single-serve portions without compromising flavour and quality?
It’s just a matter of doing the math – if it serves 4 then divide all ingredients by 4.  Keep in mind the ingredients in the recipe and what you can do with the leftover ingredients…you don’t want to have to toss anything.  Be sure to use smaller pots and pans.  If it’s a soup, stew, chili or casserole, you may want to make the whole recipe and freeze.

Q: Can you give us three food substitutions that can help make dishes lighter and healthier?
a)    Low fat for full fat dairy products: sour cream, milk, yogurt, cheese, etc
b)    Herbs and spices for excess salt: nothing wrong with a little salt in cooking but enhance flavors with other toasted nuts & seeds, fresh and dried herbs, spices, citrus zests
c)    Citrus juices and low sodium broths for excess oil:  Olive, canola, grapeseed and other unsaturated oils are good for you but they are still PURE FAT.  There’s around 120calories in a tablespoon of oil and hardly anyone measures the oil in cooking.   When cooking on top of the stove your usually can get away with just a little oil at the beginning then use other healthy liquids for moisture.

Q:  What’s your favourite time and space-saving gadget or appliance that solo cooks should keep in the kitchen?
A crock pot!  You can make so many great dishes in a crock pot that freeze great for those times when there is no time to cook.

Q: Worst dieting mistake for individuals who are actively dating?
Spending too much time dining out.  You can save a ton of calories by preparing meals at home…goes back to the controlling what’s in your food logic.    It’s sexy to cook meals together ;)

Q: Any smart snack ideas (other than peanut butter and apple slices) for on-the-go singles?
1.      Whole grain bread with 1T almond or peanut butter and 1t all fruit jelly
2.      1 small whole wheat tortilla with 1 ounce low-fat melted cheese and salsa
4.      1 cup unsweetened cereal with 1/2 cup low fat milk
5.      mini pita with 1/4cup hummus and veggies
6.      12 baked tortilla chips with salsa

Q: Care to share a single-serve recipe with our readers?

Diane’s Tilapia Picatta
Serves: 1 very happy person


Ingredients:
1 (4 - 6-ounce) Tilapia or favorite whitefish fillet
1/4C whole wheat flour
pinch black pepper
1t dried parsley
1t canola or olive oil
Juice of lemon wedge
1T  dry white wine
1 small garlic clove, minced
1T cup low sodium veggie or chicken broth
1t. fresh lemon juice
1t. capers, drained
1/4t butter
chopped fresh parsley or dried flakes

Instructions:

1.    Combine flour, pepper and parsley in a large shallow dish.
2.    Dredge fish in flour mixture.
3.    Heat oil in a small skillet over medium-high heat.
4.    Add fish to pan; cook 1-2 minutes on each side or until fish flakes easily. 
5.    Remove fish from pan, squeeze lemon wedge over and keep warm.
6.    Add wine and garlic to pan and cook about 30 seconds.
7.    Add broth, lemon juice and capers. Remove from heat.
8.    Add butter to pan; stir until melted.
9.    Pour sauce over fish.
10.Garnish with parsley
11.Enjoy!