Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Have you any idea how many kids it takes to turn off one light in the kitchen? Three. It takes one to say, "What light?" and two more to say, "I didn't turn it on."
-Erma Bombeck, Housewife

The refrigerator light goes on...

Who doesn't love twice baked potatoes? You do have to take the extra step of mashing the potatoes, but it's oh so worth it.

Green Onions

The terms "green onion" and "scallion" are usually used interchangeably. As if that might not be confusing enough, green onions are also known as spring onions or salad onions. All are white onions that are harvested before they are mature. Scallions are often thought of as less mature, smaller onions.

Green onions are harvested before a bulb develops and this is the best way to determine the difference between the two. Scallions don't form as much of a bulb at the white base. You can use either in a recipe that calls for green onions or scallions, but you may find a wide variety in flavor. Scallions are generally milder, but when buying green onions there is no way to know how strong the flavor is until you actually put them to a taste test.

A single green onion weighs about an ounce and has 51 micrograms of Vitamin K.

Ramps have become very popular lately. Think of them as wild green onions on steroids. They're also known as wild leeks and I've even seen them listed as the Tennessee truffle. They have a stronger flavor - more like garlic and are not cultivated so are usually available only from March to June.

4 ounces green onions = 36 calories, 0g fat, 0g sat fat, 0 mono fat, 2g protein, 8g carbohydrates, 18mg sodium, 0mg cholesterol


Twice Baked Potatoes

Servings = 2 | Serving size =1/2 stuffed potato

Cooking Time = 75 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe will keep well - reheat gently.

1 12-ounce Idaho potato
2 Tbsp non-fat buttermilk
1/8 tsp salt
fresh ground black pepper (to taste)
1 green onion (sliced crosswise)
1 ounce reduced fat cheddar cheese (grated)

Healthy Twice-Baked Potato
Preheat the oven to 400F.

Poke a few holes in the potato using the tines of a fork. Place the potato in the oven and bake for 50 minutes. Remove and let cool slightly.

Slice the potato in half lengthwise.

Scoop out the flesh of the potato leaving about 1/4 inch of skin and flesh.

Place the flesh in a bowl and mash together with the buttermilk, salt, pepper and green onion.

Stuff the potato skins with the mashed potatoes and top with the grated cheese. Place the potatoes in the oven and bake until the cheese is melted.

Nutrition Facts

Serving size = 1/2 stuffed potato

Servings = 2


Amount Per Serving

Calories 162 Calories from Fat 11
  % Daily Value
Total Fat 1g 2%
    Saturated Fat 1g 4%
    Monounsaturated Fat 0g
    Trans Fat 0g
Cholesterol 4mg 1%
Sodium 258mg 11%
Total Carbohydrates 32g 11%
    Dietary Fiber 4g 15%
    Sugars 2g
Protein 7g
Vitamin A 2% Vitamin C 57%
Calcium 10% Iron 8%
Vitamin K 16 mcg Potassium 756 mg
Magnesium 44 mg