Makes about 1/2 cup.

Note: This rich mayonnaise, spiked with a little lemon, is great on grilled chicken breast or tossed with pasta for a salad. It tastes best when fresh and is so easy to whip up that I make small quantities as needed to use right away. Keep in mind the egg is raw.

• 1 egg yolk

• 1 tsp. lemon juice

• 1/2 tsp. Dijon-style mustard

• 1/4 c. sunflower oil

• Pinch of salt and freshly ground black pepper, to taste


In a small bowl, beat the egg yolk, lemon juice, mustard until well blended, then slowly add the oil, a little at a time so that it thickens. Season with salt and pepper.

Nutrition information per 1 tablespoon:

Calories 67 Fat 7 g Sodium 44 mg

Carbohydrates 0 g Saturated fat 1 g Calcium 3 mg

Protein 0 g Cholesterol 23 mg Dietary fiber 0 g

Diabetic exchanges per serving: 1 1/2 fat.



Serves 4

Note: Look for smaller squash, as they tend to be more tender. To toast pepitas (raw pumpkin seeds) or sunflower seeds, spread on a shallow baking sheet and roast in a preheated 350-degree oven until they smell fragrant and toasty, about 1 to 2 minutes. Remove and place on a clean dish towel or paper towel and roll to remove the skins.

• 2 small acorn squash (about 11/4 lb. each)

• 1 to 2 tbsp. pumpkin seed oil

• Sprinkle coarse salt

• 2 tbsp. maple syrup

• 1/4 c. toasted unsalted pepitas or sunflower seeds


Heat the oven to 400 degrees. Slice a thin piece off both ends of the squash, including the stem. Cut the squash in half crosswise. Scoop out the seeds.

Lightly grease a shallow baking dish(es) or line with parchment paper. Set the squash halves in the dish and brush generously with the pumpkin seed oil. Sprinkle with a little salt. Drizzle the maple syrup and add a little oil into each of the squash cavities. Roast the squash until nicely browned and very tender, about 1 hour to 1 hour and 15 minutes. Serve topped with the pumpkin seeds or sunflower seeds.

Nutrition information per serving:

Calories 185 Fat 2 g Sodium 0 mg

Carbohydrates 30 g Saturated fat 1 g Calcium 79 mg

Protein 4 g Cholesterol 0 mg Dietary fiber 7 g

Diabetic exchanges per serving: 1 1/2 bread/starch, 1/2 other carb, 1/2 fat.



Makes about 11/2 cups.

Note: This tangy-nutty vinaigrette is great on a salad of greens tossed with chunks of sharp Cheddar cheese, crisp apples and toasted hazelnuts. It is also delicious in a salad of wild rice, dried cranberries and toasted hazelnuts.

• 2 tbsp. fresh apple cider

• 2 tbsp. cider vinegar

• 1 tsp. coarse Dijon mustard

• 3/4 c. hazelnut or walnut oil

• Salt and freshly ground black pepper to taste


In a small bowl, whisk together the cider, vinegar, mustard and then whisk in the oil in a slow, steady stream. Season with salt and freshly ground pepper.

Nutrition information per 2 tablespoons:

Calories 125 Fat 14 g Sodium 11 mg

Carbohydrates 0 g Saturated fat 1 g Calcium 1 mg

Protein 0 g Cholesterol 0 mg Dietary fiber 0 g

Diabetic exchanges per serving: 3 fat.