2001
KWQC-TV6 Recipes
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May 17, 2006 at 09:27
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Table of Contents
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APPETIZERS/BEVERAGES
12/12/2001 ARTICHOKE CHEESE DIP - MIKE REEH
12/05/2001 HOT DEVILED SHRIMP - MIKE REEH
12/11/2001 MULLED CRANBERRY APPLE WINE - CAMP MC CLELLAN CELLARS
12/27/2001 NEW YEAR'S NON-ALCOHOLIC DRINKS
11/07/2001 SHRIMP REMOULADE APPETIZER PLATTER - MIKE REEH
12/12/2001 SMOKED TURKEY FONDUE - MIKE REEH
12/05/2001 SPINACH DIP - MIKE REEH
10/19/2001 STRAWBERRY DAIQUIRI - JOANNA LUND
BREADS
09/07/2001 BASIC CHAR GRILLED PIZZA CRUST - PETER HARMON
08/30/2001 CHEESY TREASURE MUFFINS - MOLLY PELZER
07/24/2001 FRENCH TOAST SLEEPING BAGS
10/26/2001 PUMPKIN BREAD - DONNA/HY-VEE
10/26/2001 PUMPKIN MUFFINS
08/16/2001 SOUTHERN DELIGHT APRICOT PECAN BREAD - JOANNA LUND
10/08/2001 SOUTHWESTERN PANCAKES
05/02/2001 THUNDER BAY SWEET BISCUITS
DESSERTS
08/16/2001 APPLE SLUMP - JOANNA LUND
02/22/2001 BANANAS FOSTER - PETER HARMAN
12/04/2001 BASIC CREPE BATTER - HAPPY DIABETIC CHEF
04/12/2001 BLACK FOREST CHERRY BUNDT CAKE - JANE REINHARDT-MARTIN
12/10/2001 CAFE-AU-LAIT CHOCOLATE CHIP BARS - JOANNA LUND
06/18/2001 CELEBRATION CAKE
08/16/2001 CHOCOLATE COOKIE ICE CREAM - JOANNA LUND
02/06/2001 CHOCOLATE MOCHA FILLING
02/05/2001 CHOCOLATE OATMEAL KISSES - JAN TEMPLE
08/22/2001 CHOCOLATE TRUFFLES (GENACHE)
12/18/2001 CREAM WAFERS
04/12/2001 DARK FUDGY BROWNIES
12/10/2001 DELI-STYLE NEW YORK CHEESECAKE - JOANNA LUND
04/05/2001 DIRT CAKE - JANE REINHARDT-MARTIN
01/04/2001 DIRT CUPS
11/13/2001 DROP BROWNIES
09/05/2001 FIESTA PLANTAIN W/CHOCOLATE, RUM & STRAWBERRIES
04/25/2001 FLOURLESS CHOCOLATE TORTE W/RASPBERRY FILLING
06/08/2001 FRESH FRUIT W/SWEET POUND CAKE BRUSCHETTA & RASPBERRY SAUCE
12/10/2001 FRUIT KOLACHES - JOANNA LUND
02/08/2001 GRANDMA WECKERLY'S DARK CHOCOLATE CAKE
07/04/2001 GRILLED BANANA S'MORES - JOANNA LUND
06/12/2001 GRILLED PIZZA DESSERT - BRIAN WECKERLY
10/19/2001 HAWAIIAN STRAWBERRY PIE
02/05/2001 HEART PUFFS - JAN TEMPLE
12/10/2001 KATHY'S SCRUMPTIOUS CHOCOLATE FUDGE - JOANNA LUND
12/20/2001 LORI'S EGGNOG SCONES
04/19/2001 LORI'S FRESH STRAWBERRY SCONES
11/27/2001 LORI'S PUMPKIN-CRANBERRY-PECAN SCONES
06/26/2001 LORI'S TIRAMISU ESPRESSO
12/14/2001 MINIATURE FLORENTINES
01/04/2001 MINT CHOCO CHEESECAKE
01/18/2001 NAPOLEON
02/22/2001 NEW ORLEANS STYLE BREAD PUDDING W/SAUCE AND CREAM - PETER HARMAN - THE FOOD GURU
09/07/2001 PEANUT BUTTER OH NO'S - PETER HARMON
10/26/2001 PUMPKIN CRANBERRY BARS
02/19/2001 RASPBERRY DESSERT STRATA - HEALTHY EXCHANGES
05/29/2001 RHUBARB STRAWBERRY JAM - DARLENE JOHNSON
05/29/2001 RHUBARB TARTS - DARLENE JOHNSON
04/17/2001 STRAWBERRY STACK-UPS
05/02/2001 SWEET BREAD PUDDING W/SOUTHERN BOURBON SAUCE - THUNDER BAY
11/02/2001 T.J.'S FLAX BARS - JANE REINHARD-MARTIN
10/19/2001 TAFFY APPLE SALAD - JOANNA LUND
10/19/2001 TRIPLE LAYER PARTY PIE - JOANNA LUND
12/10/2001 WALNUT-RUM PIE - JOANNA LUND
01/26/2001 WEDDING MINTS - ERIN
ENTREES
05/25/2001 BACON-WRAPPED CRAB-STUFFED LOBSTER - CAPTAIN'S TABLE
12/19/2001 BAKED BURGUNDY HAM
10/18/2001 BEEF TENDERLOIN ROULADE STUFFED WITH RED PEPPER MOUSSE & BRIE CHEESE
08/22/2001 BLACKENED GROUPER WITH CILANTRO CORN SALSA - JEFF RYSER
10/17/2001 CABERNET PORK MCDALLIONS - MIKE REEH/HEART OF AMERICA
08/29/2001 CATFISH PONTCHARTRAIN - MIKE REEH
04/04/2001 CHICKEN OSCAR (KIEV STYLE)
09/26/2001 CHILEAN SEA BASS - THE VERANDA
03/21/2001 CHILLED POACHED SALMON W/ASPARAGUS
05/09/2001 CRAB & ASPARAGUS PASTA W/WILD MUSHROOMS
08/15/2001 CRAB STUFFED BEEF TENDERLOIN W/BERNAISE - JEFF RYSER
08/16/2001 CREAMED CHICKEN WITH PEAS AND CARROTS - JOANNA LUND
04/16/2001 CREAMY CHEESE & SPINACH PIE
04/18/2001 CRUNCHY SOUTHERN FRIED CHICKEN
04/11/2001 DOUBLE PARMESAN HERB CRUSTED CHICKEN
10/25/2001 FAT JACK'S SLOPPY TATER
05/30/2001 FILET OF DOVER SOLE W/CRAB SOUFFLE - CAPTAIN'S TABLE
01/10/2001 FRESH CHICKEN PESTO SAUTE
06/06/2001 GRAMMA'S FRIED CHICKEN
08/13/2001 GREEK LEMON CHICKEN
11/26/2001 GRILLED CHEESE - MOLLY PELZER
06/20/2001 GRILLED FLANK STEAK W/WARM POTATO SALAD - CHEF DOMINIC
06/20/2001 GRILLED LOBSTER TAIL W/LIME-CHILI BUTTER - CHEF DOMINIC
04/07/2001 HAPPY, HAPPY PENNE PASTA
08/30/2001 HARVEST CHEDDAR BREAKFAST PIZZA - MOLLY PELZER
10/19/2001 HEALTHY JO'S - JOANNA LUND
09/28/2001 HERB & ROMANO CRUSTED BREAST OF CHICKEN
03/14/2001 HOT CORNED BEEF-POTATO HASH
12/26/2001 JUMBO SHRIMP STUFFED W/SCALLOP MOUSSE - JEFF REYSER
01/22/2001 KENNEALLY'S SPAGHETTI SHRIMP
05/16/2001 LAMB CHOPS WITH COGNAC SAUCE
06/20/2001 LEMONGRASS SKEWERED TUNA - CHEF DOMINIC
04/23/2001 LOVE APPLE LINGUINE
11/14/2001 NO WORRY GRAVY - MIKE REEH
02/12/2001 PAN SEARED CHILEAN SEA BASS
10/19/2001 PARTY TURKEY TETRAZZINI - JOANNA LUND
07/24/2001 PIZZA QUILT
09/07/2001 POPEYE'S PIZZA - PETER HARMON
10/03/2001 PORK AU POIVRE - MIKE REEH
02/13/2001 PORK MEDALLION FOCACCIA
07/04/2001 PORK TENDERLOINS W/SUMMER FRUIT SALSA - JOANNA LUND
01/02/2001 RACK OF LAMB WITH RAGOUT SAUCE
01/16/2001 RJ BOAR'S BBQ COCONUT RICE
01/16/2001 RJ BOAR'S CARIBBEAN KABOBS
01/16/2001 RJ BOAR'S HURRICANE SHRIMP
10/16/2001 ROAST DUCK CONFIT ON SPINACH AND GOAT CHEESE LATKES W/OVEN-DRIED TOMATO MARMALAD
11/14/2001 ROAST TURKEY WITH NO WORRY GRAVY - MIKE REEH
10/24/2001 SAUTEED CHICKEN WITH FIVE CHEESE BECHAMEL
02/21/2001 SEAFOOD JAMBALAYA - THUNDER BAY GRILLE
08/20/2001 SEARED BEEF TENDERLOIN STACKED W/LOBSTER MEDALLIONS & JUMBO TIGER SHRIMP
02/14/2001 SEARED SEA SCALLOPS WITH RED PEPPER COULIS
01/03/2001 SESAME GINGER CHICKEN
12/17/2001 SHRIMP OLIVA - HAPPY DIABETIC CHEF
03/28/2001 SIZZLIN' CHICKEN STIR-FRY
04/08/2001 SPICY SAUSAGE WITH VODKA SAUCE (WOMEN'S LIFESTYLES FAIR)
05/25/2001 TOURNEDOES OF BEEF MARSALA - CAPTAIN'S TABLE
01/17/2001 TURKEY JARDINIERE
01/24/2001 VEAL MARSALA - THUNDER BAY GRILLE
04/02/2001 VEGGIE MAC & CHEESE - BRIAN WECKERLY
MISCELLANEOUS
09/19/2001 APPLE WREATH
08/03/2001 AQUATIC GARDEN VASE
01/26/2001 BOOK REVIEW - JANE REINHARDT-MARTIN, JANUARY 2001
05/14/2001 BRIAN'S MARINADES
02/08/2001 CANDY HEART BOKAY
04/08/2001 CAPTAIN'S TABLE CRAB CAKES (WOMEN'S LIFESTYLES FAIR)
02/19/2001 CELERY STUFFING SIDE DISH - HEALTHY EXCHANGES
05/01/2001 CINCO DE MAYO (MOLLY PELZER)
03/08/2001 CONNECT KIDS WITH CHEESE RECIPES & TIPS
09/21/2001 COOL KID TREATS - MOLLY PELZER
09/24/2001 CURRIED APPLE CHIPS - CHEF DOMINIC
07/27/2001 DECORATIVE FIREPLACE SCREEN - LYNN GINGRAS-TAYLOR
03/29/2001 EASY AFTER SCHOOL SNACKS
05/24/2001 EDIBLE FLOWERS CHART
05/16/2001 ERIN'S HOME SPA TREATMENTS
02/05/2001 FEBRUARY 2001 - BETTER SNACKS
05/07/2001 FITNESS & FUN, MAY 2001 - JAN TEMPLE
09/27/2001 FLAMBEED MUSHROOM CAPS
10/03/2001 FOOD FOR FITNESS & FUN - OCTOBER 2001 - JAN TEMPLE
06/04/2001 FUN & FITNESS IDEAS FOR FATHERS & FAMILIES - JUNE 2001 - JAN TEMPLE
10/29/2001 GOOD NUTRITION - HALLOWEEN/MOLLY PELZER
08/01/2001 HAPPY CHEF DIABETIC RECIPES
12/19/2001 HOMEMADE DOG AND CAT TREATS - QC ANIMAL WELFARE CENTER
05/24/2001 INCREDIBLE EDIBLE FLOWERS
08/31/2001 JACK DANIELS GLAZE - OAKWOOD COUNTRY CLUB
04/05/2001 JANE'S CHEESE DIP
06/01/2001 JUNE DAIRY MONTH RECIPES 2001- MOLLY PELZER
01/03/2001 MAKING YOUR RECIPES LOWER IN FAT
09/07/2001 MANLY PIZZA SAUCE - PETER HARMON
03/05/2001 MARCH 2001 - NUTRITION MONTH
06/14/2001 MISSISSIPPI TRAIL MIX
11/07/2001 MUMS THE WORD - REBECCA WOOD
09/24/2001 OATMEAL - CHEF DOMINIC
07/12/2001 ORIENTAL STYLE WALL HANGING - LYNN GINGRAS-TAYLOR/EVERGREEN ART LADY
03/01/2001 PECAN BLUE CHEESE CRACKERS - SYMPHONY IN BLOOM
11/20/2001 PEPPERMINT CANDLESTICKS - REBECCA WOOD
12/05/2001 PICK A BETTER SNACK - DECEMBER - JAN TEMPLE
09/05/2001 PICK A BETTER SNACK - SEPTEMBER - JAN TEMPLE
10/26/2001 PUMPKIN SEEDS - DONNA/HY-VEE
12/20/2001 RIBBON TREE & FRUIT TOPIARY - REBECCA WOOD
06/14/2001 RIDE THE RIVER SMOOTHIE
01/16/2001 RJ BOAR'S BBQ HURRICANE SAUCE
01/16/2001 RJ BOAR'S BBQ TERIYAKI MARINADE
01/16/2001 RJ BOAR'S BBQ TROPICAL MARINADE
09/20/2001 SHRIMP BUTTER
09/25/2001 SHRIMP PICO DE GALLO - KEN VROMAN
04/09/2001 SPRING FOOD FUN - APRIL 2001
03/05/2001 SPRING PANSY WREATH
07/04/2001 STRAWBERRY LEMONADE - JOANNA LUND
03/16/2001 STRAWBERRY-GOOSEBERRY JAM
08/06/2001 SUMMER SUN INFO AND FUN - JAN TEMPLE
09/24/2001 SUNDRIED CHERRY MOJO - CHEF DOMINIC
01/24/2001 SUPERBOWL RECIPES - MOLLY PELZER
10/26/2001 SWEET AND CREAMY PUMPKIN DIP
02/08/2001 TOPIARY ROSE ARRANGEMENT
07/20/2001 TROPICAL BEACH PARTY
03/05/2001 TULIP BULB FLOWER POT
01/08/2001 WARMING WINTER FOODS - JANUARY 2001
07/10/2001 YOGURT RECIPES - MOLLY PELZER
SOUPS/SALADS
07/04/2001 BACKYARD MACARONI SALAD - JOANNA LUND
01/15/2001 BRIAN'S CHILI
07/11/2001 CAESAR SHRIMP SALAD TOWER
08/08/2001 CHILLED STRAWBERRY SOUP - MIKE REEH
10/26/2001 CREAMY PUMPKIN SOUP
07/04/2001 DELICIOUS PICNIC SLAW - JOANNA LUND
06/27/2001 FIRECRACKER PASTA
05/25/2001 GOURMET BABY MIXED GREENS - CAPTAIN'S TABLE
06/26/2001 GREEN BEAN AND TOMATO SALAD
02/07/2001 GRILLED STEAK CAESAR SALAD
12/14/2001 HAM, POTATO AND CHEDDAR SOUP - BLUE CAT BREW PUB
02/19/2001 HOT CHICKEN SALAD - HEALTHY EXCHANGES
01/29/2001 MOM'S WINTER SOUP
06/13/2001 MY FAVORITE SALAD - GRAMMA'S
09/24/2001 PETITE SALAD - CHEF DOMINIC
01/22/2001 PIZZA SOUP - BRIAN WECKERLY
05/23/2001 SEAFOOD BISQUE
10/31/2001 SEAFOOD GUMBO FROM BORDERS COOKING CLASS
02/15/2001 SHRIMP AND COCONUT SOUP
05/10/2001 SLENDERELLA CHICKEN SALAD
10/05/2001 THE FORMULA - CHILI BY BILL NIXON
01/08/2001 TURKEY & SAUSAGE SOUP - BRIAN WECKERLY
11/28/2001 TURKEY CORN CHOWDER - MIKE REEH
10/10/2001 WHITE CHICKEN CHILI - JEFF RYSER
05/25/2001 WILD MUSHROOM SOUP - CAPTAIN'S TABLE
VEGETABLES
11/12/2001 BROCCOLI WITH MUSTARD-DILL SAUCE
06/06/2001 GRAMMA'S GREEN BEANS
01/03/2001 GRILLED SHIITAKES
07/25/2001 LAYERED SUMMER VEGETABLE CASSEROLE PARMESAN
08/16/2001 MIXED GRILLED ITALIAN VEGETABLE SIDE DISH - JOANNA LUND
04/30/2001 MOM'S SWEET POTATO CASSEROLE
01/03/2001 MUSTARD AND HERB MARINATED VEGETABLES
02/19/2001 NEW WORLD "STUFFED" CABBAGE - HEALTHY EXCHANGES
02/19/2001 SCALLOPED POTATOES - HEALTHY EXCHANGES
07/18/2001 STUFFED ZUCCHINI - MIKE REEH
12/11/2001 SWEET POTATO MASH W/CILANTRO
APPETIZERS/BEVERAGES
Printable Recipe
ARTICHOKE CHEESE DIP - MIKE REEH
12/12/2001
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1 (8 oz.) can plain artichoke hearts, drained & cut (use scissors)
1 (8 oz.) package shredded Mozzarella cheese
1/8 teaspoon onion powder
1/4 cup shredded Cheddar cheese
1/4 cup Parmesan cheese
1/2 cup mayonnaise
Garlic powder, to taste
1/8 teaspoon curry powder (optional)
MIX all ingredients together and put in a casserole dish, I like to cover with cheese.
BAKE at 350 degrees for 30 minutes, until hot and bubbly.
SERVE with corn chips or your favorite crackers.
YIELD: 6 to 8 servings for appetizers.
Printable Recipe
HOT DEVILED SHRIMP - MIKE REEH
12/05/2001
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1 (12 oz.) package frozen deveined shrimp, or 1-1/2 cups cooked fresh shrimp
4 tablespoons butter or margarine
1 teaspoon Worcestershire sauce
1 teaspoon curry powder
1/2 teaspoon Tabasco
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon celery salt
BREAK shrimp apart; let partially defrost.
MELT butter or margarine in chafing dish over direct heat.
STIR in Worcestershire sauce and curry powder; continue to stir until very hot. Add remaining ingredients and mix well.
ADD shrimp; saute about 5 minutes, until cooked and well-seasoned with butter mixture.
SERVE hot.
YIELD: 8 appetizer servings. (These look good served in a scallop shell, or other seafood shell.)
Printable Recipe
MULLED CRANBERRY APPLE WINE - CAMP MC CLELLAN CELLARS
12/11/2001
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1 half gallon apple cider
1 cup orange juice
1 bottle Galena Cranberry Wine or 1 bottle Amana Cranberry Wine
Crown's Mulling Spices to taste (1/3 bag)
Serve Warm - Do Not boil.
Printable Recipe
NEW YEAR'S NON-ALCOHOLIC DRINKS
12/27/2001
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CITRUS COLLINS
Fill a 10-12 oz. glass with ice cubes
Add:
2 oz. orange juice
1 oz. lemon juice
1 oz. flavored syrup
Fill with club soda. Garnish with an orange slice or a cherry.
MAI-TAI
1/2 cup pineapple juice
1/4 cup orange juice
1/4 cup club soda
1 tablespoon cream of coconut
1 tablespoon grenadine syrup
In shaker or tall glass, combine ingredients: shake or stir to blend. Add crushed ice.
HOLIDAY DELIGHT
Blend the following ingredients in a mixer:
1/2 cup orange juice
1/4 cup frozen strawberries
1/4 cup cranapple juice
1/4 cup half-and-half
1/2 banana
Pour into a tall glass.
RIVER CLUB CREAM
1.5 oz. Arrow Non-alcoholic Black Raspberry Cordial
5 oz. half-and-half
Dollop of whipped cream
Shake ingredients in glass and metal shaker with ice until frothy. Pour (with ice) into 10-12 oz. Snifter or tall glass.
MOCK CHAMPAGNE
2/3 cup sugar
2/3 cup water
1 cup grapefruit juice
1/2 cup orange juice
3 tablespoons grenadine syrup
28 oz. ginger ale - chilled
Combine sugar and water in saucepan over low heat. Stir until sugar is dissolved. Bring to boil and boil 10 minutes. Cool. Add sugar syrup to grapefruit and orange juices. Chill thoroughly. Add grenadine and ginger ale just before serving. Makes about 1-1/2 quarts.
MOCHA FLAVORED COFFEE
1/4 cup nondairy creamer - dry
1/3 cup sugar
1/4 cup dry instant coffee
2 tablespoons cocoa
Place all ingredients in mixer, beat at high until well blended. Store in airtight container. Mix 1-1/2 tablespoons with 3/4 cup hot water.
Printable Recipe
SHRIMP REMOULADE APPETIZER PLATTER - MIKE REEH
11/07/2001
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1 whole egg
Juice from 1/2 lemon
Salt and pepper to taste
1-1/2 cups olive oil
2 tablespoons ketchup
2 tablespoons Boetje's mustard
Dash Tabasco
Dash Worcestershire sauce
Pinch Cajun seasoning
1/4 cup green onion, chopped
1/4 cup celery, chopped
1. Put egg in stainless steel bowl. Add lemon, salt and pepper.
2. Whip until egg is frothy.
3. Whip in olive oil, will become thick.
4. Add rest of ingredients.
2 pounds cooked shrimp, cold, toss into remoulade sauce
Place coated shrimp on platter and surround with assorted vegetables*
*green onions
*carrots
*celery
*peppers
Printable Recipe
SMOKED TURKEY FONDUE - MIKE REEH
12/12/2001
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1/4 cup chopped onion
1 tablespoon margarine
1 (8 oz.) package cream cheese, cubed
1 (2-1/2 oz.) package smoked turkey, chopped
1/2 cup milk
1 (4 oz.) can mushrooms, drained
1/4 cup grated Parmesan cheese
1 tablespoon dried parsley
French bread
SAUTE onion in margarine; add milk and cheese.
STIR over low heat until cream cheese is melted; stir in remaining ingredients and heat thoroughly.
SERVE hot with toasted French bread slices.
Printable Recipe
SPINACH DIP - MIKE REEH
12/05/2001
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1 (10 oz.) package frozen spinach
1 cup mayonnaise
1 envelope Knorr vegetable soup mix
1 cup sour cream
1 (8-1/2 oz.) can water chestnuts, chopped
1/2 small onion, minced
THAW spinach completely, then squeeze all the water out.
MIX spinach with the other ingredients and blend well.
REFRIGERATE overnight, before serving with crackers or chips.
Printable Recipe
STRAWBERRY DAIQUIRI - JOANNA LUND
10/19/2001
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2 cups frozen strawberries, no sugar added
2 cups Diet Mountain Dew
2 tablespoons lemon juice
2 tablespoons lime juice
1 (4 serving) package JELL-O sugar-free strawberry gelatin
In a blender container, combine strawberries, Diet Mountain Dew, lemon juice, lime juice, and dry gelatin. Process on HIGH 15 seconds. Continue processing on HIGH until mixture is smooth. Pour into glasses.
Each serving equals:
HE: 1/2 Fr, 8 OC
35 Calories, 0 gm Fa, 2 gm Pr, 7 gm Ca, 75 mg So, 2 Fi
DIABETIC: 1/2 Fr
BREADS
Printable Recipe
BASIC CHAR GRILLED PIZZA CRUST - PETER HARMON
09/07/2001
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This recipe was created out of sheer necessity. I cannot figure out how to make a decent pizza at home. I tried grilling raw pizza dough on the outside grill and Voila! The best crusts can be done ahead and refrigerated or frozen until you need them. In addition, this pizza crust may be used as an awesome bread for a sandwich or used as you would a tortilla for burritos or chimichangas.
2 cups water warm (120 degrees)
2 ounces yeast
4 tablespoons olive oil
4 tablespoons honey
1 tablespoon chopped garlic
3 cups chopped fresh basil
6 cups flour
2 teaspoons salt
In a mixing bowl place water, yeast, olive oil, honey, garlic and chopped basil; allow to sit for 0 minutes to activate the yeast. Add flour and salt, mix with hands to incorporate flour and form dough. When all is combined and you can remove it from the bowl and throw it on the counter. Knead the dough until it becomes elastic and smooth, put dough into a lightly oiled bowl. Find a warm place, about 100 degrees, and allow the dough to rise until it has doubled its size, about 30 minutes. Put dough on the counter and divide into 4 equal parts. Roll out the dough with a rolling pin or toss by hand if you are studly enough. The dough should be thin like an old record album. Place the dough on a plate or something that you can transfer it to a grill on. Using your outdoor grill, get a good flame working and drop the dough on the grill. Cook about one minute on each side until it bubbles or swells like a balloon "do not burn", use a large flat spatula to flip the dough. Remove the crust from the grill, and allow to cool to room temperature. Now you have an awesome pizza crust that is ready for toppings! In some cases you may need to add a little extra flour to the dough as you mix or knead it. Also you will need to flour your work surface as you roll the dough so it doesn't stick. This dough also will make great bread, rolls or Focaccia starter.
Printable Recipe
CHEESY TREASURE MUFFINS - MOLLY PELZER
08/30/2001
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On-the-Go Category Winner
Deena Gergeni
Claremore, Okla.
Makes 10 muffins
Prep time: 10 minutes
Cook time: 15 minutes
1 egg, beaten
1 cup milk
1/4 cup butter, melted
1/4 cup sugar
2 cups self-rising cake flour, unsifted
1/4 cup green onions, chopped
4 slices bacon, cooked, drained and crumbled
1/2 cup Swiss cheese, shredded
1/2 cup sharp Cheddar cheese, shredded
8 ounces Jalapeño Jack or Colby Jack cheese, cut into 3/4-inch cubes
Preheat oven to 400°F. In a bowl, mix egg, milk, butter and sugar. Slowly stir in flour. Fold in the green onions, bacon, Swiss cheese and 1/4 cup Cheddar cheese. Fill muffin compartments 1/3 full. * Place one cube of Jalapeño Jack cheese in middle of each muffin compartment on top of batter. Continue to fill muffin compartments with batter until 2/3 full. Top with remaining Cheddar cheese. Bake muffins for 15 to 20 minutes or until golden brown. Let stand 5 minutes before removing from pan. Serve warm.
*If necessary, grease before filling.
Molly Pelzer
Registered Dietitian
Midwest Dairy Association and Dairy Council
800-406-MILK (6455) Direct line: 563-886-6020 FAX 563-886-6101
Good health begins with dairy!
Printable Recipe
FRENCH TOAST SLEEPING BAGS
07/24/2001
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Serves 6
Canola oil spray
12 slices whole-wheat bread
1/2 cup light cream cheese, softened
1/2 cup strawberry fruit spread
1/2 cup sliced strawberries (6 to 8 berries)
2 large eggs
1/2 cup low-fat milk
1 teaspoon vanilla extract
2 tablespoons powdered sugar
1/2 cup maple syrup (optional)
1. Spray a large nonstick skillet with canola oil; set aside.
2. Lay 6 slices of bread on your work surface. Keeping edges free of food, place a generous teaspoon of cream cheese, a generous teaspoon of fruit spread, and 4 or 5 strawberry slices on each piece. Top with remaining bread.
3. In a medium mixing bowl, combine eggs, milk, and vanilla. Dip sandwiches, being careful not to let strawberries fall out. Press edges together to seal.
4. Heat skillet to medium. Cook each French toast sandwich 2 or 3 minutes or until the first side is golden brown. Use a spatula to turn sandwich over, and cook until second side is golden brown. Sprinkle with powdered sugar. Serve immediately with maple syrup, if desired.
Printable Recipe
PUMPKIN BREAD - DONNA/HY-VEE
10/26/2001
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1/3 cup butter or margarine, softened
1-1/4 cups sugar
1 cup solid pack pumpkin
1 egg
1-3/4 cups all-purpose flour
1 teaspoon Spice Islands pumpkin pie spice
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon Spice Islands ground cinnamon
1/4 teaspoon baking powder
1/2 cup dried currants
3/8 cup chopped pecans
1 package (8 oz.) cream cheese, softened (for orange cream cheese)
3 tablespoons sugar (for orange cream cheese)
2 teaspoons Spice Islands pure vanilla extract (for orange cream cheese)
1 teaspoon Spice Islands orange peel (for orange cream cheese)
1. Using electric mixer, beat butter and sugar until light; add pumpkin and egg, mixing well.
2. In medium bowl, combine flour, pumpkin pie spice, baking soda, salt, cinnamon and baking powder; gradually add to butter mixture, mixing until well blended. Stir in currants and pecans.
3. Pour batter into greased 8x4-inch loaf pan. Bake at 350 degrees F. for 1 to 1-1/4 hours or until wooden pick inserted into center comes out clean. Cool in pan on wire rack 15 minutes. Remove from pan; cool completely on wire rack. Serve with Orange Cream Cheese.
4. ORANGE CREAM CHEESE: Mix cream cheese, sugar, vanilla and orange peel; stir until smooth. Stir in 1 to 2 teaspoons milk to make spreading consistency.
Printable Recipe
PUMPKIN MUFFINS
10/26/2001
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Nonstick cooking spray
1/2 cup Hy-Vee brown sugar (for topping)
1 tablespoon Hy-Vee flour (for topping)
1/4 teaspoon pumpkin pie spice (for topping)
2 tablespoons Hy-Vee corn oil margarine (for topping)
1 cup Hy-Vee flour
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
1/2 teaspoon Hy-Vee salt
1/4 teaspoon Hy-Vee baking soda
1/2 cup Hy-Vee brown sugar
1 cup uncooked Hy-Vee quick-cooking oatmeal
1 egg, slightly beaten
1/4 cup Hy-Vee milk
1/4 cup Hy-Vee canola oil
3/4 cup Hy-Vee canned pumpkin
1. Preheat oven to 400 degrees.
2. Spray muffin pan with nonstick cooking spray.
3. Combine 1/2 cup brown sugar, 1 tablespoon flour, 1/4 teaspoon pumpkin pie spice and margarine for topping. Set aside.
4. Combine 1 cup flour, baking powder, 1 teaspoon pumpkin pie spice, salt, baking soda, 1/2 cup brown sugar and oatmeal in a large bowl.
5. Combine egg, milk and canola oil.
6. Add pumpkin to liquid ingredients and stir together.
7. Add pumpkin mixture to flour mixture. Stir just until moistened.
8. Fill muffin cups 2/3 full.
9. Sprinkle topping mixture on top of each muffin.
10. Bake at 400 degrees for 18 minutes, or until done.
Yield: 12 muffins
Printable Recipe
SOUTHERN DELIGHT APRICOT PECAN BREAD - JOANNA LUND
08/16/2001
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1 cup fat-free milk
2 teaspoons distilled white vinegar
1 egg or equivalent in egg substitute
2 tablespoons reduced-calorie margarine
1 teaspoon salt
1/4 cup apricot spreadable fruit
1/4 cup (3/4 ounce) quick oats
2 cups bread flour
1 cup whole wheat flour
1-1/2 teaspoons active dry yeast
1/2 cup (2-1/4 ounces) chopped dried apricots
3 tablespoons (3/4 ounce) chopped pecans
In a bread baking pan container, combine milk and vinegar. Let mixture set for 5 minutes. Stir in egg, margarine, salt, and spreadable fruit. Add oats, bread flour, and whole wheat flour. Make an indentation on top of dry ingredients. Pour yeast into indentation. Follow your bread machine instrucitons for a 1-1/2 pound loaf. Add apricots and pecans when "add ingredient" signal beeps. Continue following your machine's instructions. Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices. Makes one 1-1/2 pound loaf.
Serves 12 - Each serving equals:
HE: 1-1/2 Bread, 1/2 Fruit, 1/2 Fat, 19 Optional Calories
183 Calories, 3 gm Fat, 6 gm Protein, 33 gm Carb., 234 mg Sodium, 39 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Starch, 1/2 Fruit, 1/2 Fat
Printable Recipe
SOUTHWESTERN PANCAKES
10/08/2001
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2 C. Corn (fresh, frozen or canned)
1/4 C. Diced red pepper
1/4 C. Chopped green onion
2 T. Parsley
2 cups melted butter
1-1/2 cups flour
3 eggs
1-1/2 cups cream or Half & Half
Combine vegetables. Stir in melted butter. Add flour to coat vegetables. Lightly beat eggs and add cream (or half & half) and fold into the vegetable mixture.
Cook in dollar size pancakes and serve with condiments such as sour cream, salsas, bacon, chopped green onion, etc.
Printable Recipe
THUNDER BAY SWEET BISCUITS
05/02/2001
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5 cups all purpose flour
1/3 pound margarine (or 2/3 cup)
1-1/4 cups sugar
1 pinch salt
4 tablespoons baking powder
2-1/2 cups milk
Mix all dry ingredients. Cut in margarine until size of small peas. Stir in milk. Do not overmix. Spoon drop on greased baking sheet. Bake at 350 degrees for 15 to 18 minutes.
DESSERTS
Printable Recipe
APPLE SLUMP - JOANNA LUND
08/16/2001
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4 cups (8 small) cored, peeled, and sliced cooking apples
3/4 cup granular Splenda*
1 teaspoon JO's Apple Pie Spice
1/2 cup water
3/4 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons reduced-calorie margarine
1/3 cup fat-free milk
Spray a slow cooker container with butter-flavored cooking spray. Evenly arrange apple slices in prepared container. In a small bowl, combine 1/2 cup Splenda, JO's Applie Pie Spice, and water. Drizzle mixture evenly over apples. Cover and cook on LOW for 4 to 6 hours or until applies are tender. Turn heat setting to HIGH and prepare dumplings. In a large bowl, combine flour, remaining 1/4 cup Splenda, baking powder, and salt. Cut in margarine, using a pastry cutter or fork. Add milk. Mix gently to combine. Drop batter by tablespoonfuls to form 4 "dumplings" on top of hot apples. Re-cover and continue to cook on HIGH for 30 minutes without removing lid. When serving, place a dumpling in a dessert bowl and evenly spoon about 1/2 cup apple mixture over top of each.
HINT: Substitute any reputable brand for JO's Apple Pie Spice.
Serves 4 - Each serving equals:
HE: 2 Fruit, 1 Bread, 3/4 Fat, 1/4 Slider, 3 Optional Calories
204 Calories, 4 gm Fat, 4 gm Protein, 38 gm Carb., 462 mg Sodium, 56 mg Calcium, 3 gm Fiber
DIABETIC: 2 Fruit, 1 Starch, 1 Fat
Printable Recipe
BANANAS FOSTER - PETER HARMAN
02/22/2001
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8 tablespoons dark brown sugar
1 stick unsalted butter
4 bananas peeled and cut lengthwise
2 pinches ground cinnamon
3 shots each - dark rum and banana liqueur
4 large scoops of vanilla ice cream
Melt unsalted butter in a large skillet over a medium heat. Add dark brown sugar and stir until sugar is melted. Add 1 shot dark rum into the mixture and stir. Add bananas and saute for 4 to 6 minutes. Pour banana liqueur and rest of rum over the mixture. Stir and flambe until flames die out. Sprinkle with cinnamon. Serve over vanilla ice cream immediately.
Printable Recipe
BASIC CREPE BATTER - HAPPY DIABETIC CHEF
12/04/2001
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1 cup all-purpose flour
1/2 cup plus 2 tablespoons water
1/2 cup milk
3 large eggs
2 tablespoons canola oil
1/2 teaspoon salt
In a blender of food processor blend the flour, 1/2 cup plus 2 tablespoons water, milk, eggs, butter and salt for 5 seconds. Turn off motor, with a rubber spatula scrape down the sides of the container, and blend the batter for 20 seconds more. Transfer the batter to a bowl and let it stand, covered, for about an hour. The batter may be made 1 day in advance and kept covered and chilled.
If necessary, add more milk by tablespoonfuls to batter to thin to consistency of heavy whipping cream. Heat 8 inch diameter nonstick skillet over medium high heat. Brush with melted butter. Pour 3 tablespoons batter into skillet and swirl to coat bottom evenly. Cook until top appears dry, loosening sides of crepe with spatula, about 45 seconds. Turn and cook until brown spots appear on second side, about 30 seconds. Turn crepe out onto plate. Repeat with remaining batter, brushing skillet with butter and stacking crepes on plate.
Printable Recipe
BLACK FOREST CHERRY BUNDT CAKE - JANE REINHARDT-MARTIN
04/12/2001
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CAKE:
Nonstick cooking spray
2 cups cake flour
1-1/2 cups firmly packed brown sugar
1 cup unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon salt
1 cup prune puree or prepared prune butter
3/4 cup skim milk
2 eggs
1 egg white
4 teaspoons vanilla extract
1 cup boiling water
2 teaspoons baking soda
2 cups frozen pitted unsweetened dark sweet cherries, thawed, well drained and coarsely chopped
1/2 cup chopped walnuts
CHOCOLATE DRIZZLE:
2 tablespoons semisweet chocolate chips
2 teaspoons hot water
1. For the cake: Preheat oven to 350 degrees. Coat a 12 cup to 16 cup Bundt or tube pan with nonstick spray.
2. In a large bowl, combine flour, brown sugar, cocoa powder, baking powder and salt.
3. In medium bowl, whisk together prune puree, milk, egg, egg white and vanilla until well combined.
4. In small bowl, combine boiling water and baking soda.
5. Stir prune puree and water mixtures into flour mixture; mix just until blended.
6. Pour half the batter into prepared pan; sprinkle cherries and walnuts evenly over batter. Top with remaining batter.
7. Bake in center of oven about 45 minutes, until toothpick inserted in center comes out clean. Cool in pan on wire rack 15 minutes; remove from pan.
8. For the chocolate drizzle: In bowl set over simmering water, melt chocolate chips. Stir in hot water until well blended. Cool slightly; drizzle with spoon over top of cake letting it run down sides.
Nutrition Info: makes 16 servings. Per serving: 220 calories, 5 grams protein, 43 grams carbohydrates, 4 grams fat, 27 mg cholesterol, 1 gram fiber.
Printable Recipe
CAFE-AU-LAIT CHOCOLATE CHIP BARS - JOANNA LUND
12/10/2001
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Inspired by the region that helped make really good coffee a national obsession, here's maybe the most delicious bar cookie recipe I've created in a long time! You can vary the flavor of these depending on the coffee blend you prefer. Even I was surprised by how luscious these tasted! Serves 8 (2 each)
1/4 cup reduced-calorie margarine
1/4 cup Land O Lakes no-fat sour cream
1 egg or equivalent in egg substitute
1/2 cup cold coffee
1/2 cup pourable Sugar Twin or Sprinkle Sweet
1 cup + 2 tablespoons all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 cup (1 ounce) mini chocolate chips
1/4 cup (1 ounce) chopped walnuts
Preheat oven to 350 degrees. Spray a 9" x 9" cake pan with butter-flavored cooking spray. In a large bowl, combine margarine, sour cream, and egg. Stir in coffee and Sugar Twin. Add flour, baking powder, baking soda, and cinnamon. Mix gently just to combine. Fold in chocolate chips and walnuts. Spread batter into prepared cake pan. Bake for 20 to 22 minutes. Place cake pan on a wire rack and allow to cool completely. Cut into 16 bars.
Each servings equals:
HE: 1 Fat, 3/4 Bread, 1/4 Protein, 1/4 Slider, 12 Optional Calories
-----------------------------------
142 Calories, 6 gm Fat, 4 gm Protein, 18 gm Carbohydrate, 229 mg Sodium, 60 mg Calcium, 1 gm Fiber
-----------------------------------
DIABETIC: 1 Fat, 1 Starch
Printable Recipe
CELEBRATION CAKE
06/18/2001
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EASY DECORATOR ICING
One 2-pound bag of confectioners' sugar
3/4 cup Crisco or other vegetable shortening
1 teaspoon popcorn salt
1/2 to 2/3 cup water or milk
1 teaspoon almond extract
1 teaspoon vanilla extract
Put all ingredients in large deep mixer bowl and mix on low (or medium if using a handheld electric mixer) to avoid whipping too much air into the icing. Icing is ready when it appears smooth. Icing can be thinned by adding liquid a drop or two at a time. Keep icing covered when not using to avoid drying out.
CAKE PREPARATION:
After removing the baked layers from the oven, let the cake cook 5-10 minutes.
With a serrated knife carefully cut the dome off each layer (the top of the cake pan can usually make a good guide).
After the layers have cooled up to 15 minutes, remove them from their pans and allow them to cool completely before "crumb-coating" them (brushing a thinned icing over the layers to prevent crumbs from getting into the icing).
Place the bottom layer on a cakeboard of the same diameter and spread the filling on top.
Lay on the top layer and make sure the cake is level and even.
Using a metal icing spatula or knife, apply the icing to the sides before icing the top. Try to make the surface as smooth as possible (heating the metal blade in very hot water before smoothing the surface can help. Be sure to shake off excess water.)
If you are making a tiered cake, be sure to place straws or dowel rods in the lower tiers that will be strong enough to support the tier(s) above. Evenly space the supports directly under where the next tier (or tier separater plate) will rest.
MATERIALS:
Disposable icing bags
Decorator tips: #2 (round, #21 (star), #352 (leaf)
Plastic couplers (optional)
Cake boards (cardboard) to equal diameter of your cake
Decorative trays or plates or foil-covered boards to display cake
Cake pans
Cake batter or mixes adequate to fill your pans
Icing recipe
Metal-bladed spatula/knife for spreading icing
Serrated knife to cut dome off cake layers
Plastic straws or 1/4" diameter dowel to support upper tier
Assorted silk or fresh flowers for decoration (optional)
Tulle or other fabric for draping and display (optional)
Small boxes or other items to create different levels for display under draping
DECORATION TECHNIQUES:
CORNELLI LACE: Using tip #2 and icing that has been thinned enough to make it easy to squeeze through the tip, draw a random squiggle pattern in icing on the iced cake in such a way so the squiggles don't cross one another. Pressure on the icing bag should be constant.
SHELL TRIM: Using tip #21, hold the bag at a 45 degree angle to your left (if you're right-handed), with the right hand squeezing the icing bag and the tip resting on the left fingers and being guided by the left hand. Place the tip gently on the frosted surface and squeeze the icing bag while moving the bag slightly left causing the icing to come out in a "fan" or shell shape before releasing the pressure and pulling the tip back to the right, creating a point. Pull the bag completely away. Repeat the process again such that the next shell starts on the point where you left off the previous shell.
STAR OR FLOWER: Hold tip #21 at right angles to your decorating surface and place the tip just above the surface. Squeeze the bag to force icing of the tube and let the icing fan out in all directions away from center before releasing the pressure. Pull the bag completely away and repeat the process as many times as necessary.
LEAF: With tip #352, hold the icing bag at 45 degrees from the icing surface and place the tip gently on the surface. Squeeze the icing bag and release quickly; pulling away at the same time. A veined leaf can be created using a slight backward-and-forward motion before releasing the pressure and pulling the tip away.
Printable Recipe
CHOCOLATE COOKIE ICE CREAM - JOANNA LUND
08/16/2001
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1-1/3 cups Carnation Nonfat Dry Milk Powder
1-1/4 cups cold water
1/4 cup Hershey's Lite Chocolate Syrup
1/2 cup granular Splenda
1 teaspoon vanilla extract
6 (2-1/2 inch) chocolate graham cracker squares, made into very coarse crumbs
In a large bowl, combine dry milk powder, water, and chocolate syrup. Stir in Splenda and vanilla extract. Pour mixture into chilled canister of ice cream maker. Process according to the manufacturer's directions. When mixture is at soft-serve stage, add graham cracker crumbs and process for 1 minute longer. Serve at once or spoon mixture into a covered container and freeze for up to 8 hours.
Serves 4 (1/2 cup) - Each serving equals:
HE: 1 Skim Milk, 1/2 Bread, 1/4 Slider, 14 Optional Calories
132 Calories, 0 gm Fat, 9 gm Protein, 24 gm Carb., 184 mg Sodium, 304 mg Calcium, 0 gm Fiber
DIABETIC: 1 Skim Milk, 1/2 Starch/Carb.
Printable Recipe
CHOCOLATE MOCHA FILLING
02/06/2001
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Combine, cook and stir in the top of a double boiler over - not in - boiling water, until smooth:
2 oz. unsweetened chocolate
2/3 cup cream
1-1/3 cups strong coffee
Then add and stir into this mixture a smooth paste of:
3 tablespoons cornstarch
2 tablespoons cold coffee
Stir and cook the filling about 8 minutes. Cover and continue to cook 10 minutes more.
Meanwhile, combine and beat:
4 egg yolks
1 egg
1/4 teaspoon salt
Beat in gradually:
1-3/4 cups sugar
Pour some of the hot cornstarch mixture over the egg mixture and then gradually return it to the double boiler. Cook 2 to 3 minutes, stirring lightly. Remove the filling from the heat and stir gently until cool and thickened.
Printable Recipe
CHOCOLATE OATMEAL KISSES - JAN TEMPLE
02/05/2001
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This cookie is a Temple Family favorite. It is fast and relatively healthy since it is made with whole grain oats and cocoa. I’ve reduced the fat using a fat substitute and increased the oatmeal from the original family recipe. You may also use a sugar substitute for part of the sugar. Enjoy!
1 cup sugar
1/4 cup cocoa
1/4 cup skim milk
2 Tablespoons margarine
2 Tablespoons fat substitute (ex. Smuckers Baking Healthy)
1/4 teaspoon vanilla
2-1/2 cups Old Fashioned Oats (quick are OK)
1/4 cup chopped nuts (optional)
Combine sugar, cocoa, milk, margarine and substitute in saucepan and bring to a boil. Remove from heat. Add vanilla, oats and nuts. Drop by teaspoons onto waxed paper. Cool and eat.
Yield 3 dozen cookies
Printable Recipe
CHOCOLATE TRUFFLES (GENACHE)
08/22/2001
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1 cup heavy cream
16 oz. semi-sweet chocolate (well-chopped)
In a heavy saucepan, bring the heavy (whipping) cream to a boil. Remove from the heat and pour it over the chopped chocolate in a mixing bowl (a tablespoon of liquer can be added if desired). Stir until the chocolate is completely melted and the cream is thoroughly blended with the chocolate. Cover the bowl with plastic wrap and chill in the refrigerator to harden. With a melon baller, scoop the ganache from the bowl and roll in powdered baker's cocoa or powdered sugar.
A glaze for cake can be made by using equal parts cream and chocolate (8 oz. of each, for example). While warm, spread the glaze over the cake. It will thicken as it cools and makes a luxurious and delicious presentation that is extremely easy.
Frosting can be made using 1 cup cream to 12 oz. chocolate.
Printable Recipe
CREAM WAFERS
12/18/2001
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1 cup butter
1/3 cup whipping cream
2 cups all purpose flour
Measure flour and mix with butter and cream. Mix thoroughly. Chill 1 hour.
Heat oven to 375 degrees. Roll dough to 1/8" thick on lightly floured waxed paper. Use cookie cutter and cut to 1" circles. Dust or dip with granulated sugar. Bake 7 to 9 minutes or until slightly puffy. Put two cooled cookies, together with filling. Makes about 5 dozen cookies.
FILLING:
1/2 cup soft butter
3/4 cup sifted confectioner's sugar
1 teaspoon vanilla
May tint pink or green for Christmas
Printable Recipe
DARK FUDGY BROWNIES
04/12/2001
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Nonstick cooking spray
2/3 cup all-purpose flour
1-2/3 cups confectioners' sugar
1/4 cup unsweetened cocoa powder
3/4 teaspoon baking powder
1/8 teaspoon salt
1 teaspoon butter or margarine
1-1/2 ounces unsweetened chocolate, coarsely chopped
2-1/2 tablespoons canola oil
2 tablespoons light corn syrup
2 teaspoons vanilla extract
1/2 teaspoon instant coffee powder, dissolved in 1-1/4 teaspoons hot water
2 egg whites
1. Preheat oven to 350 degrees. Line an 8-inch square baking pan with aluminum foil, extending foil at two opposite ends by about 1-1/2 inches. Coat with nonstick cooking spray.
2. Sift together flour, confectioners' sugar, cocoa, baking powder and salt; set aside.
3. In medium saucepan, over medium-high heat, cook butter or margarine 30 seconds to 1 minute, or until lightly browned. Reduce heat to low; add chocolate and oil. Cook, stirring until chocolate is melted and mixture is smooth.
4. Remove from heat; stir in corn syrup, vanilla and coffee mixture until combined. Beat egg whites into chocolate mixture. Gently stir dry ingredients into chocolate mixture just until blended and smooth. Pour batter into prepared pan, spreading evenly to edges.
5. Bake on middle oven rack for about 25 minutes, until center is just set. Remove pan to wire rack. Cool 15 minutes. Using overhanging foil as handles, carefully lift cake from pan; cool completely on wire rack. Peel foil from bottom; set cake right side up on cutting board. Cut into bars.
Nutrition Info: Makes 12 servings. Per serving: 170 calories, 3 grams protein, 28 grams carbohydrates, 6 grams fat, 1 mg cholesterol, 2 grams fiber.
Recipe from Eating Light, 2000.
Printable Recipe
DELI-STYLE NEW YORK CHEESECAKE - JOANNA LUND
12/10/2001
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1-1/2 cups purchased graham cracker crumbs or 12 (2-1/2 inch) graham cracker squares, made into crumbs
1/4 cup pourable Sugar Twin or Sprinkle Sweet
2 tablespoons reduced-calorie margarine, melted
3 (8-ounce) packages Philadelphia fat-free cream cheese
2 (4-serving) packages JELL-O sugar-free vanilla cook-and-serve pudding mix
1 cup Carnation Nonfat Dry Milk Powder
1 cup water
3 eggs, slightly beaten, or equivalent in egg substitute
1/2 cup Land O Lakes no-fat sour cream
3 tablespoons lemon juice
2 teaspoons vanilla extract
Preheat oven to 325 degrees. Spray an 8-by-8-inch spring-form pan with butter-flavored cooking spray. In a medium bowl, combine graham crackers crumbs, Sugar Twin, and margarine. Gently press crumbs into prepared pan. In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, water, and eggs. Mix well using a wire whisk. Blend in sour cream, lemon juice, and vanilla extract. Pour mixture into prepared pan. Gently rotate pan to settle batter. Bake for 50 to 60 minutes or until cake is set 2 inches from the edges, but the center is still pudding-like. Turn oven off, open door, and let cake set in oven for 15 minutes. Place pan on a wire rack and allow to cool completely. Remove sides of pan and refrigerate cake for at least 2 hours. Cut into 12 servings.
HINT: 1. A self-seal sandwich bag works great for crushing graham crackers. 2. When serving, good garnished with 1 tablespoon spreadable fruit and Cool Whip Lite.
Each serving equals:
HE: 1-1/4 Protein (1/4 limited), 2/3 Bread, 1/4 Skim Milk, 1/4 Fat
19 Optional Calories
168 Calories, 4 gm Fat, 10 gm Protein, 23 gm Carbohydrate, 433 mg Sodium,
207 mg Calcium, 0 Fiber
DIABETIC: 1 Meat, 1 Starch/Carbohydrate, 1/2 Fat
Printable Recipe
DIRT CAKE - JANE REINHARDT-MARTIN
04/05/2001
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One 8-ounce Fat Free Cream Cheese
1 cup powdered sugar
1/4 cup butter or margarine, softened
Cream all above ingredients together.
2 packages of Sugar Free Vanilla Instant Pudding
2 cups skim or 1% milk
12 oz. Lite Cool Whip
Blend first two ingredients in food processor. Than add Cool Whip. Lastly add cream cheese mixture.
Crush 1 pound of Oreo Cookies. You can put in food processor, but I find putting them in a large plastic bag and crushing it with a rolling pin works best.
Start layering in whatever container you choose, starting with the cookies and then cream mixture, etc.
Top with gummi worms or flowers made from fruit roll-ups.
Printable Recipe
DIRT CUPS
01/04/2001
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2 cups cold milk
1 package (4 oz.) chocolate instant pudding mix
Mix together and chill for 5 minutes.
1 package (8 oz.) Cool Whip, thawed
Add to pudding mix.
Crush 1 package Thin Mints. Add 1/2 mixture to pudding. Mix well.
In small cups put 1 tablespoon crumbs. Add pudding mixture, sprinkle with crumbs and top with Gummy Worms.
Printable Recipe
DROP BROWNIES
11/13/2001
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Makes 50 to 60 cookies
These are better than other brownies or cookies. I keep them in the freezer to serve with or without sorbets and ice cream.
12 ounces semisweet chocolate bits
3 tablespoons unsalted butter
1/4 cup all-purpose flour
1/4 teaspoon baking powder
1/8 teaspoon salt
2 large eggs
3/4 cup sugar
1/2 teaspoon vanilla
2-1/4 cups pecans, coarsely chopped
Preheat the oven to 350 degrees. Grease or spray 2 cookie sheets with nonstick spray.
Remove one third (3/4 cup) of the chocolate bits and set aside.
Place the rest of the semisweet chocolate bits and butter in a heavy 2-quart saucepan and melt over low heat (or melt in the microwave), stirring until smooth. Let cool slightly.
Meanwhile, on a piece of wax paper, sift together the flour, baking powder, and salt.
In a large bowl of an electric mixer, beat the eggs, sugar, and vanilla until well combined. With the mixer on slow speed, add the cooled chocolate mixture, then the dry ingredients. Blend well. Stir in the reserved chocolate bits and the nuts.
Drop by heaping teaspoons, 1 inch apart, onto the prepared cookie sheets. Bake 8 to 10 minutes. Or for 2-inch cookies, drop by heaping tablespoons 2 inches apart and bake for 10 to 12 minutes. They puff but won't firm up until they are cool, so don't overbake. Place the pan on a rack to cool a few minutes, and then remove the cookies to the rack to cool completely. Serve at room temperature. The drop brownies can be stored, tightly covered, for up to 3 days or kept frozen for up to 3 months.
Printable Recipe
FIESTA PLANTAIN W/CHOCOLATE, RUM & STRAWBERRIES
09/05/2001
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2 cups whipped cream (Cool Whip)
1 tablespoon cinnamon
1 teaspoon nutmeg
4 oz. Myers Rum (dark)
2 Ripe Plantain bananas, cut into quarters
1 cup chocolate chips
8 6" flour tortillas
1 cup toasted coconut
1 pint strawberries, cleaned and sliced
1/2 cup pecans
3 cups oil
Mix 1 oz. rum with the whipped cream, cinnamon and nutmeg. Set aside.
Lay out the tortillas on a flat carving board. Rub a little water around the edges to keep the tortillas moist. Divide the chocolate chips evenly amongst the eight tortillas, placing near center. Add 1 quarter Plantain to each. Fold the sides, toothpick flap of tortilla to seal closed. Heat oil in skillet. Gently place stuffed tortillas in oil, cook 2 minutes per side. Set aside on lined plate to catch excess oil. Drain all but 2 tablespoons oil from skillet and place on medium heat. Saute quickly pecans and strawberries. Carefully add rum. Place cinnamon on center of plate with toasted coconut on the outer edge. Place 2 tortillas on cream, one angled on top of the other. Toss deglazed pecan/strawberries over top and serve. Enjoy!
Printable Recipe
FLOURLESS CHOCOLATE TORTE W/RASPBERRY FILLING
04/25/2001
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13 oz. semi sweet chocolate chips
12 oz. butter
10 egg whites, pinch sugar
10 egg yolks, pinch sugar
1 cup raspberry filling
Melt chocolate and butter over double boiler. Mix well with whip. Set aside. In mixing bowl whip egg whites and sugar to soft peak. Reserve in separate bowl (best refrigerated). In mixing bowl whip egg yolks and sugar till fluffy. Add chocolate, incorporate on low speed. Fold in egg whites.
Butter and flour 4 round cake pans 2" deep. Pour equal amounts of mixture into pans. Bake at 350 in preheated oven 30 minutes or until toothpick inserted in middle pulls clean. Cool cakes. Remove cakes from pans. Put on a rack and spread with raspberry filling. Top with other cake and top that with chocolate gnash.
CHOCOLATE GNASH
16 oz. semi sweet chocolate
1/2 quart heavy cream
Bring cream to a boil, add chocolate and whip till smooth. Spread over cakes.
Refrigerate and serve.
Printable Recipe
FRESH FRUIT W/SWEET POUND CAKE BRUSCHETTA & RASPBERRY SAUCE
06/08/2001
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Chef Robert (The Happy Diabetic Chef)
One 10-ounce package frozen raspberries in syrup, thawed
2 tablespoons red currant jelly
Fresh mint leaves and Chocolate Sauce
SAUCE: Puree raspberries with their syrup, and currant jelly in food processor. Strain raspberry sauce through fine sieve. Chill until cold, about 1 hour.
Dice Fresh Fruit: Strawberries, pears, berries, bananas, apples. Toss in bowl with sugar and maserate for 10 to 15 minutes.
Slice and toast Pound cake or Angel food in a 400-degree oven until light golden color.
Place a nape' of sauce on plate and top cake with fruit and juice. Garnish with powdered sugar, drizzle of chocolate and a sprig of fresh mint.
Serves 6
Per serving: 69 Cal (7% from Fat, 5% from Protein, 88% from Carb); 1 g Protein; 1g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 0 g Poly Fat; 17 g Carb; 5 g Fiber; 0 mg Sodium; 0 mg Cholesterol
Printable Recipe
FRUIT KOLACHES - JOANNA LUND
12/10/2001
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16 Rhodes frozen yeast dinner rolls
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free cherry gelatin
2 cups (one 16-ounce can) tart red cherries, packed in water, drained, and 1/2 cup liquid reserved
1/2 teaspoon almond extract
Preheat oven to 400 degrees. Spray two large baking sheets with butter-flavored cooking spray. Evenly space frozen rolls on prepared baking sheets. Cover each sheet with a cloth and let rolls thaw and rise. In a large saucepan, combine dry pudding mix, dry geleatin, and reserved cherry liquid. Stir in cherries. Cook over medium heat until mixture thickens and starts to boil, stirring often, being careful not to crush cherries. Remove from heat. Stir in almond extract. Make an indentation in the center of each roll. Spoon a full 1 tablespoon of filling mixture into center of each roll. Cover with cloths again and let rolls rest for 10 minutes. Bake for 12 to 15 minutes or until golden brown. Lightly spray rolls with butter-flavored cooking spray. Place baking sheets on a wire rack and let set for 5 minutes. Remove rolls from baking sheets and continue cooling on wire rack.
HINT: Use any complementary fruit, gelatin, and extract of your choice.
Serves 16
Each servings equals:
HE: 1 Bread, 1/4 Fruit, 7 Optional Calories
93 Calories, 1 gm Fat, 3 gm Protein, 18 gm Carbohydrate, 132 mg Sodium,
3 mg Calcium, 1 gm Fiber
DIABETIC: 1 Starch
Printable Recipe
GRANDMA WECKERLY'S DARK CHOCOLATE CAKE
02/08/2001
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2 cups all-purpose flour
1 cup white sugar
1 cup brown sugar
1 cup buttermilk (may also substitute 1 tablespoon lemon juice and enough milk to make 1 cup)
3/4 cup oil
3/4 cup cocoa
1 teaspoon soda
2 eggs
2 teaspoons vanilla
3/4 cup hot water
Mix all ingredients until smooth. Beat 3-4 minutes. Pour into greased, floured baking pan. Bake at 350 degrees for 30-40 minutes or until tester comes out clean. May also be made into 24 cupcakes; bake for 25 minutes.
Printable Recipe
GRILLED BANANA S'MORES - JOANNA LUND
07/04/2001
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12 (2-1/2 inch) graham cracker squares, made into coarse crumbs
3 cups (3 medium) sliced bananas
1/4 cup (1 ounce) mini chocolate chips
1/2 cup (1 ounce) miniature marshmallows
Cut 6 (18-inch) pieces of heavy duty aluminum foil. Evenly layer graham cracker pieces and bananas in center of each piece of foil. Sprinkle chocolate chips and marshmallows evenly over top. Wrap and double seal each bundle. Cook over a low grill for 2 to 3 minutes, turning once.
HINT: A self-seal sandwich bag works great for crushing graham crackers.
Serves 6 - Each serving equals:
HE: 1 Fruit, 2/3 Bread, 1/4 Slider, 13 Optional Calories
138 Calories, 2 gm Fat, 1 gm Protein, 29 gm Carbohydrate, 48 mg Sodium, 6 mg Calcium, 2 gm Fiber
DIABETIC: 1 Fruit, 1 Starch/Carbohydrate
Printable Recipe
GRILLED PIZZA DESSERT - BRIAN WECKERLY
06/12/2001
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1 tube pizza dough (or use homemade)
Suggested ingredients:
Instant pudding (any flavor), prepared with 3/4 of the normal amount of milk
1 package chocolate chips
Hot fudge, caramel, or butterscotch topping
Fruit preserves
Chopped nuts
Sliced strawberries, bananas, raspberries, kiwi, or cherries
Divide dough into 4 equal pieces. On large, oiled cookie sheet, spread and flatten 1 piece of dough with your hands into a 10- to 12-inch free-form round, 1/8 inch thick. Place dough on grill rack 3 to 4 inches above heat. Within a minute, the dough will puff slightly, underside will stiffen, and grill marks will appear. Rotate and flip pizza frequently for even browning, checking underside often. Grill for about 6 minutes.
If using chocolate, sprinkle over dough during last 2 minutes of grilling; cook until chocolate is melted.
Allow crust to cool before topping. Layer pudding, then fruit, etc., then whipped topping.
Suggested combinations:
Vanilla or chocolate pudding, sliced strawberries, whipped topping
Cheesecake pudding, cherries, whipped topping
Vanilla pudding, chocolate, sliced bananas, chopped nuts, whipped topping
Chocolate or cheesecake pudding, raspberries, whipped topping
,
Printable Recipe
HAWAIIAN STRAWBERRY PIE
10/19/2001
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1 (6 oz) Keebler graham cracker pie crust
2 cups sliced fresh strawberries
1 (4 serving) package JELL-O sugar-free strawberry gelatin
1 (4 serving) package JELL-O vanilla cook and serve pudding mix
1 cup canned crushed pineapple, packed in its own juice
Water
1 teaspoon coconut extract
1 cup Cool Whip Lite
2 tablespoons flaked coconut
Place sliced strawberries in pie crust. In a medium saucepan, combine dry gelatin and dry pudding mix. Add enough water to reserved pineapple juice to make 1-1/2 cups liquid. Add to dry pudding mixture. cook over medium heat, stirring constantly, until mixture thickens and comes to a boil. Pour hot mixture over strawberries. Refrigerate 2 hours. In a small bowl, combine drained pineapple, coconut extract and Cool Whip Lite. Mix gently to combine. Spread mixture evenly over set strawberry filling. Sprinkle flaked coconut evenly over top. Refrigerate at least 30 minutes. cut into 8 pieces.
Serves 8
Each serving equals:
HE: 1/2 Br, 1/2 Fr, 1 Sl, 4 OC
187 Calories, 7 gm Fa, 2 gm Pr, 29 gm Ca, 251 mg So, 2 gm Fi
DIABETIC: 1 St, 1 Fa, 1 Fr
Printable Recipe
HEART PUFFS - JAN TEMPLE
02/05/2001
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6 servings
This is a festive way to serve calcium-rich pudding to children and adults. Since they are made with ingredients usually found in the home, I encourage you to have some hands-on fun with the children in your life making cream puffs for Valentine’s Day (or any day)!
Hearts:
1/2 cup water
1/4 cup margarine
1/2 cup flour
1/8 teaspoon salt
2 eggs
Filling: Instant chocolate or vanilla pudding made with skim milk. Follow package directions.
Decoration: Use one or a combination of the following: a dusting of powdered sugar or cocoa powder; dollops of non-dairy whipped topping, drizzled chocolate syrup; strawberries or raspberries.
· Heat oven to 400F. Line a cookie sheet with parchment paper or foil. Use a pencil to draw heart shapes on the paper or foil. You may make one large heart (5-6 inch diameter) or several small ones. If you use foil, spray with vegetable spray.
· In a medium saucepan, combine water and margarine. Bring to a boil. Add flour and salt all at once. Stir vigorously. Continue to cook and stir until mixture forms a ball that won’t separate.
· Cool for 10 minutes.
· Add eggs, one at a time, beating well after each until mixture is smooth.
· Spoon mixture into a resealable quart-size plastic freezer bag. Seal bag and cut ½ inch from one bottom corner of the bag to use for piping the mixture onto the cookie sheet. For large hearts, pipe two rows of batter - one on each side of your line. Then put a third row staggered on top of the first two. OR, just drop the batter by heaping tablespoons onto the baking sheet.
· Bake at 400F for 30 to 35 minutes or until golden brown. Remove from oven. Prick puff with sharp knife to allow steam to escape. Cool on wire rack till completely cool about 20 minutes. With a sharp knife, cut the top 1/3 off each puff. Set top aside and use a fork to remove moist dough from puff’s center.
· Prepare pudding according to package directions. Fill puff with pudding and replace tops.
· Decorate the puff using ideas listed above.
· Store leftovers (if there are any) in the refrigerator.
Adapted from Pillsbury Come and Eat, Winter 2001 and Better Homes and Gardens New Cook Book.
Printable Recipe
KATHY'S SCRUMPTIOUS CHOCOLATE FUDGE - JOANNA LUND
12/10/2001
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1 recipe JO's Sweetened Condensed Milk*
1-1/2 cups mini chocolate chips
4 squares baking chocolate
1-1/4 cups granular Splenda
1 tablespoon vanilla extract
Simply make JO's Sweetened Condensed Milk and let it cool for at least 2 hours or up to 2 weeks. Now, in a large microwavable bowl, combine JO's Sweetened Condensed Milk, chocolate chips, baking chocolate and Splenda. Microwave on HIGH (100% power) for 3 minutes. Stir in vanilla extract. Spread mixture into a 9-by-9 inch dish sprayed with butter-flavored cooking spray. Refrigerate for at least 2 hours. Cut into 32 pieces.
*JO's Sweetened Condensed Milk (You'll need this for many holiday goodies in this issue.) In a 2 cup glass measuring cup, combine 1/2 cup cold water and 1-1/3 cups Carnation Nonfat Dry Milk Powder, stirring to make a paste. Cover and microwave on HIGH (100% power) for 45 to 60 seconds or until mixture is hot but not boiling. Stir in 1/2 cup Splenda. Cover and refrigerate for at least 2 hours before using. Will keep up to 2 weeks in refrigerator. Use in any recipe that calls for sweetened condensed milk. Makes equivalent of a 12-fluid-ounce can of commercial brand.
Printable Recipe
LORI'S EGGNOG SCONES
12/20/2001
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2 cups flour + 1/2 cup for kneading dough
2 teaspoons baking powder
1/2 cup sugar
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 cup Crisco shortening
3/4 cup eggnog
Mix dry ingredients. Cut in Crisco with pastry blender. Stir in eggnog until blended. Put dough on floured surface and gently knead into a ball. (Dough should not be sticky.) Flatten to 1-1/2" thickness. Slice circle in half and then into quarters or thirds and put on cookie sheet or stone. Bake at 400 degrees for 15-20 minutes. Cool and drizzle with icing.
ICING: Mix 1 cup powdered sugar and 1-2 teaspoons eggnog.
Printable Recipe
LORI'S FRESH STRAWBERRY SCONES
04/19/2001
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2 cups flour + 1/2 cup for kneading dough
2 teaspoons baking powder
1/2 cup sugar
4 tablespoons butter, chilled
3/4 cup milk or cream
1/2 cup chopped fresh strawberries
Mix flour, baking powder and sugar. Cut in butter with pastry blender. Stir in milk and strawberries until blended. Put dough on floured surface and gently knead into a ball. Flatten to 1-1/2" thickness. Slice circle in half and then into quarters or thirds and put on cookie sheet or stone. Bake at 400 degrees for 15-20 minutes. Cool and ice.
Icing: Mix 1 cup powdered sugar and 1-2 teaspoons strawberry syrup.
Printable Recipe
LORI'S PUMPKIN-CRANBERRY-PECAN SCONES
11/27/2001
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2 cups flour
1 cup quick cooking oats
2 teaspoons baking powder
1 teaspoon salt
1/2 cup brown sugar
1 teaspoon pumpkin pie spice
1/2 cup Crisco shortening
1/2 cup Craisins
1/2 cup chopped pecans
1/2 cup canned pumpkin
1/2 cup milk
Heat oven to 400 degrees. Use a flat stone or spray a cookie sheet with Pam. Combine dry ingredients in mixing bowl. Cut butter into dry mixture with a pastry blender. Stir in Craisins and pecans.
In a small bowl, combine pumpkin, milk and egg, and beat until well blended. Add to dry mixture and stir until well blended. With floured hands, gently knead dough into a ball and pat into a 1-2" thick circle. Sprinkle sugar-cinnamon on top. With a large knife, slice the dough into 8 wedges. Bake for 20-25 minutes until golden brown. Drizzle with powdered sugar icing.
Printable Recipe
LORI'S TIRAMISU ESPRESSO
06/26/2001
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In a medium bowl combine:
1 cup cold water
1 can of low-fat sweetened condensed milk
1 package of white chocolate instant pudding
Chill for at least 30 minutes.
Beat in one 8 oz. package of softened low-fat cream cheese. Fold in one 8 oz. tub of whipped topping.
Combine 1-1/4 cups espresso and 1/4 cup Kahlua.
Slice one Sara Lee pound cake into 1/2" slices. (Lady Fingers or Angel Food cake may be substituted.)
In a trifle bowl, large glass bowl or individual dessert dish, layer pound cake, coffee/Kahlua and then the pudding mixture. Sprinkle unsweetened cocoa. Repeat layers. Cover and chill for at least 4-6 hours. Excellent if made the day before serving.
Printable Recipe
MINIATURE FLORENTINES
12/14/2001
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Candied-Fruit Honey Wafers Dipped in Chocolate
Makes about 7 dozen cookies
Active time: 45 minutes Start to finish 2-1/2 hours
1/2 cup sugar
3-1/2 tablespoons unsalted butter
2-1/2 tablespoons mild honey
2 tablespoons heavy cream
2/3 cup sliced almonds
1/4 cup finely chopped fine-quality candied orange peel
8 oz. fine-quality bittersweet chocolate (not unsweetened), finely chopped
Special equipment: parchment paper
1. Preheat oven to 400 degrees.
2. Boil sugar, butter, honey and cream in a 1-quart saucepan over moderate heat, stirring constantly, until creamy and slightly thickened, about 5 minutes. Remove from heat and stir in almonds and orange peel (batter will be thin.)
3. Drop level 1/2 teaspoons of batter about 2 inches apart on parchment-lined baking sheets. (Batter will thicken as it cools; you may need to reheat for last few batches.) Bake in batches in middle of oven until golden brown and bubbly, 8 to 10 minutes. (Cookies will look runny at this point.) Cool cookies on sheets on sheets on racks until firm enough to be lifted, about 2 minutes, then transfer with a metal spatula to racks to cool completely. (These cookies are very delicate; if they become too brittle to lift easily, return to oven to soften, about 1 minutes.)
4. Melt chocolate in a double boiler or a metal bowl set over a saucepan of barely simmering water, stirring occasionally, then remove top of double boiler or bowl from heat. Dip about 1/3 of each cookie into chocolate, then transfer to a parchment-lined tray. Let stand until chocolate is set, about 1 hour.
Cook's note: Cookies keep, layered between sheets of wax or parchment paper (do not overlap) and chilled in an airtight container, 1 week.
Printable Recipe
MINT CHOCO CHEESECAKE
01/04/2001
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2 (8 oz.) packages cream cheese - softened
1/2 cup sugar
1/2 teaspoon vanilla
2 eggs
1 cup Thin Mint Cookie Crumbs (for crust)
Mix cream cheese, sugar and vanilla until smooth. Add eggs one at a time. Pour into crust.
CRUST:
1 cup crushed Thin Mints
2 tablespoons melted margarine
Mix and spread into a 9" springform pan. Bake 40 minutes in 350 degree oven. Chill 3 hours before serving. Refrigerate any leftovers.
Printable Recipe
NAPOLEON
01/18/2001
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NAPOLEON - A puff pastry dessert spread with pastry cream, stacked in layers, often iced.
You can vary the filling according to what you like and what you have on hand:
Raspberries, whipped cream and chocolate
Strawberries, bananas and chocolate ice cream
Vanilla pudding, chocolate chips, pecans
Gather all of the components needed to build your Napoleon before you begin construction. The base, middle and top layers are made of puff pastry. To quote the Frugal Gourmet, "Just go buy it!" Puff pastry is available at your grocer. Buy at a store that sells the stuff in volume, that is older than my kids!! Old or thawed or refrozen puff pastry will not puff up light and flaky like you want it to. Most pastry comes folded in the package. After thawing unfold the sheet of pastry and cut it up! You want a strip of pastry about 4 inches wide and as long as possible. Bake off pastry according to package directions. For a glossy finish, brush unbaked pastry with egg wash prior to baking. (Egg wash is an egg and a tablespoon of cold water beaten together.)
This is a quick whipped cream filling that goes nice with a Napoleon.
2 cups heavy whipping cream
2 cups fresh red raspberries
2 tablespoons sugar
Beat the chilled cream in a chilled bowl with chilled beaters (Do you see a theme here?) until cream begins to fluff a little. Drop in 10-12 raspberries and gradually add the sugar. These few berries will get beat to death, giving the whipped cream a nice pink color. When cream is whipped nice, fold in remaining berries. Remember, do not over-beat whipped cream or butter lumps will begin to form.
SATIN CHOCOLATE GLAZE
2 tablespoons butter
3 tablespoons cocoa
2 tablespoons water
1 cup powdered sugar
1/2 teaspoon vanilla
In small saucepan over low heat, melt butter. Add cocoa and water, stir constantly until thickened. DO NOT BOIL!! Remove from heat; slowly add powdered sugar and vanilla, beating with a whisk until smooth. Add extra water a little at a time if it is too thick.
BUILDING YOUR NAPOLEON:
Start with a layer of pastry, add a layer of berry cream, drizzle with chocolate, add a layer of pastry, etc., etc. Chill for an hour, cut with a serrated knife, and enjoy!
Printable Recipe
NEW ORLEANS STYLE BREAD PUDDING W/SAUCE AND CREAM - PETER HARMAN - THE FOOD GURU
02/22/2001
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Bread pudding is a comfort food, usually made by Grandmothers who have plenty of time to piddle around in the kitchen. This recipe for bread pudding was adapted from a recipe created by one such Grand lady. In fact this recipe is so awesome that The Food Guru has been nominated for the highly coveted Grand Mother of the Year Award! Good luck Food Guru!
This recipe may seem overly sweet, however don't be scared. I know what I'm talking about, after all who's the Grand Mother of the year nominee?
4 large eggs
1-1/2 cups granulated sugar
1 tablespoon vanilla extract
1 teaspoon nutmeg
1-1/2 teaspoons cinnamon
2-1/2 cups whole milk
3/4 cup raisins
1 cup sliced peaches
3/4 cup chopped pecans
5 to 6 cups dried French bread cubes "toasted"
1 pound brown sugar
1/3 cup water
In a large skillet place the brown sugar and water. Stir over medium heat until the mixture is melted and smooth. Pour into a well greased loaf pan, reserve. Place the French bread cubes on a cookie sheet large enough to hold them to be well spread out so they can brown uniformly. The toasting allows the natural sugars and sweetness of the bread to come out, producing a much better tasting bread pudding.
In a large mixing bowl place the eggs, sugar, vanilla, nutmeg, cinnamon and milk. Whisk like crazy for as long as you can to incorporate all the ingredients. Add the raisins, peaches, pecans and the toasted French bread cubes. Place the bread pudding in the loaf pan on top of the brown sugar mixture. Allow this to set for about 30 minutes. Cover loosely with aluminum foil to form a tent over the bread pudding. Place into a preheated 350-degree oven and bake for about 40 minutes. Remove from the oven, uncover and test the middle to see if it is done. It should feel bouncy to the touch. If it is still soft and gooey, recover and bake a little longer until done. When the bread pudding is done remove it from the oven and let it sit for 5 minutes. Cut around the edges and flip it out on to a platter or some other container large enough to hold it. Bang on the top of the loaf pan with a hammer or other Manly instrument of destruction to insure it is loose. Remove the loaf pan and begin to experience Grand Mother Heaven. Serve warm with warm Lemon Sauce underneath and Chantilly Cream on top. Garnish this creation with lots of powdered sugar.
TIPS: If you have any leftover Danish or other breakfast breads kicking around the house, throw them into the bread pudding as well.
I cook bread pudding with a water pan underneath it. I have no idea what it does but it works for me.
Day old bread pudding can also be sliced and made into the world's most awesome French toast! WOW!
CHANTILLY CREAM
2 cups heavy whipping cream
1/2 cup granulated sugar
2 teaspoons vanilla extract
2 teaspoons brandy
2 teaspoons Grand Marnier
Put all ingredients in a food processor and whip until it has soft peaks. Do not over whip; it will turn into butter. Pile the Chantilly Cream high on the bread pudding or any other dessert.
LEMON SAUCE
1 cup lemonade
1 teaspoon vanilla extract
3 teaspoons cornstarch dissolved in lemonade
A little extra lemonade
Bring the lemonade to a boil in a saucepan. Dissolve the cornstarch in lemonade. Thicken the boiling lemonade with the cornstarch. Use this sauce to go under the bread pudding.
Printable Recipe
PEANUT BUTTER OH NO'S - PETER HARMON
09/07/2001
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What the hell is a Peanut Butter Oh No? It's when you bite into it and get the stuff all over your shirt and say, "Oh No!" Great for big and little kids! The taste we all grew up on, with a twist!
1 grilled pizza crust each
1/2 cup peanut butter
1/2 cup grape or strawberry jelly
Mini marshmallows (sprinkle)
Place the grilled pizza crust on a pizza pan large enough to hold it. Top evenly with peanut butter and jelly. Sprinkle with mini marshmallows. Bake in a 400 degree oven until the marshmallows are melted and golden brown. Remove from the oven and place on a cutting board. Slice into as many pieces as you like. If you are feeling wild and crazy sprinkle with sliced bananas.
Tip: Wear a bib if you don't want jelly all over your shirt!
Printable Recipe
PUMPKIN CRANBERRY BARS
10/26/2001
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1 box (about 18 ounces) yellow cake mix
2 cups finely chopped pecans or walnuts
1/2 cup butter or margarine, softened
3 teaspoons McCormick Pumpkin Pie Spice, divided
1 can (16 ounces) jellied cranberry sauce
1 tablespoon orange juice or water
3 large eggs
1 can (15 ounces) pumpkin
1 can (14 ounces) sweetened condensed milk
1 tablespoon McCormick Pure Vanilla Extract
1. Preheat oven to 350 degrees F. Combine cake mix, nuts, butter and 1 teaspoon pumpkin pie spice until crumbly. Reserve 1-1/2 cups crumb mixture. Press remaining crumb mixture onto bottom of 13x9-inch baking dish.
2. Place jellied cranberry sauce and orange juice in small saucepan. Cook, stirring frequently, over medium heat until smooth. Remove from heat; cool slightly. Meanwhile, in large bowl, beat eggs. Add pumpkin, condensed milk, vanilla extract, and remaining 2 teaspoons Pumpkin Pie Spice; mix well.
3. Spread cranberry sauce evenly over crust. Pour pumpkin mixture over cranberry. Sprinkle with reserved crumb topping. Bake 45 minutes or until crumb topping is golden brown. Serve warm or chilled.
Printable Recipe
RASPBERRY DESSERT STRATA - HEALTHY EXCHANGES
02/19/2001
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Serves 8 (1 cup)
12 slices reduced-calorie white bread, cut into 1-inch cubes
1/2 cup mini chocolate chips
3 cups fresh raspberries
1/4 cup slivered almonds
2 (4-serving) packages JELL-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
3 cups water
1-1/2 teaspoons almond extract
Spray a slow cooker container with butter-flavored cooking spray. Layer half of bread cubes, half of chocolate chips, half of raspberries, and half of almonds in prepared container. Repeat layer. in a large bowl, combine dry pudding mixes and dry milk powder. Stir in water and almond extract. Evenly pour mixture over top. Cover and cook on HIGH for 2 hours or until set. Let set for 5 minutes before serving.
Each serving equals:
HE: 3/4 Bread, 1/2 Fruit, 1/4 Skim Milk, 1/4 Fat, 1/2 Slider, 15 Optional Calories
-----------------------------------------
193 Calories, 5 gm Fat, 7 gm Protein, 30 gm Carbohydrate, 320 mg Sodium, 122 mg Calcium, 4 gm Fiber
-----------------------------------------
DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Fat, 1/2 Fruit
Printable Recipe
RHUBARB STRAWBERRY JAM - DARLENE JOHNSON
05/29/2001
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6 cups chopped rhubarb
3 cups sugar
One 3 oz. box strawberry Jell-O
Cook rhubarb and sugar til soft - 10 to 15 minutes. Stir in Jell-O, cook 5 minutes more. Seat in jelly jars.
Printable Recipe
RHUBARB TARTS - DARLENE JOHNSON
05/29/2001
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Makes 40 to 50
6 cups flour
2 teaspoons sugar
1-1/2 teaspoons salt
1 cup butter-flavored Crisco
1 cup cold butter or margarine
12 to 18 tablespoons cold water
Mix dough. Chill for 1 hour. Roll out to 1/8" thickness. Cut into 3 to 3-1/2" circles. Use 1 or 2 tablespoons jam on center of one and top with a circle. Cut vents. Bake at 375 degrees for 20 to 25 minutes.
Printable Recipe
STRAWBERRY STACK-UPS
04/17/2001
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4 servings
2 cups sweetened, sliced strawberries combined with 1 tablespoon Grand Marnier, if desired
Chocolate ice cream topping (optional)
16 thin sugar cookies (homemade or use slice and bake)
Whipped topping (homemade or frozen)
Powdered sugar for garnish
Toasted, sliced almonds for garnish
4 whole strawberries for garnish
GRAMMA'S GOOD ALMOND SUGAR COOKIES:
1/2 cup butter
1/2 cup vegetable oil
1/2 cup granulated sugar
1/2 cup powdered sugar
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract
1 egg
1/2 teaspoon salt
1/2 teaspoon baking soda
2 cups all purpose flour
1/2 teaspoon cream of tartar
1/2 cup finely ground almonds (optional)
Preheat oven to 375 degrees. Cream butter, oil and sugars. Add flavorings and egg. Mix dry ingredients together and blend into butter mixture. Do not chill dough. Roll into small balls (3/4" diameter) and roll in granulated sugar. Place on baking sheet that has been lined with parchment (or spray with non-stick spray). Flatten balls with bottom of a flat glass or a table fork that has been dipped in sugar. Bake 7-8 minutes or until very lightly browned. Cool for 1 minute, then remove from baking sheet to wire rack to finish cooling.
WHIPPED TOPPING:
1 cup heavy whipping cream
1/4 cup sour cream
1/4 cup superfine sugar (you may use regular granulated)
1/2 teaspoon vanilla extract
Chill whipping cream in bowl with beaters until very cold. Whip cream until thickened. Add sour cream then gradually add sugar, beating until cream is stiff. Stir in vanilla extract.
TO ASSEMBLE:
Drizzle plate with chocolate syrup if desired. Place one cookie on plate. Top with several dollops of whipped topping and a spoonful of sweetened strawberries. Top with another cookie, more whipped topping and more strawberries. Repeat once more. Top with last cookie and a dollop of cream. Dust with powdered sugar and sprinkle with a few toasted sliced almonds. Garnish with a strawberry.
Printable Recipe
SWEET BREAD PUDDING W/SOUTHERN BOURBON SAUCE - THUNDER BAY
05/02/2001
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6 cups stale sweet biscuits
2 cups milk
2 each eggs
1 cup sugar
1 tablespoon vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
2 tablespoons butter
1/2 cup white raisins
1. Preheat oven to 350 degrees.
2. Whip milk, eggs, sugar, vanilla, cinnamon and nutmeg.
3. Grease baking dish with butter, pour egg mix over stale biscuits and raisins. Pour into baking dish.
4. Cover and bake at 350 degrees for 45 minutes. Uncover and bake an additional 15 minutes.
BOURBON SAUCE:
3 egg yolks
1 cup sugar
1/2 cup bourbon
Whip ingredients over double boiler until thick and smooth. Serve hot.
To serve:
Place a ladle of bourbon sauce in snall bowl. Place two small scoops of bread pudding over sauce. Garnish with fresh berries and powdered sugar.
Printable Recipe
T.J.'S FLAX BARS - JANE REINHARD-MARTIN
11/02/2001
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1 cup creamy peanut butter
1 cup corn syrup
1 cup brown sugar
1 cup grund flaxseed
1 teaspoon vanilla
5 cups Rice Krispies
In a microwave-safe bowl, mix together the peanut butter, corn syrup, and brown sugar. Microwave for about 3 minutes in HIGH. Stir in the ground flaxseed and vanilla, then pour the mixture over Rice Krispies and mix well. Coat a 9 x 13 inch baking pan with nonstick cooking spray, then spread the mixture into the pan and press down to form a dense sheet. Let the mixture sit for 5 to 10 minutes, until firmly set, then cut into bars. Makes about 28 bars. Each bar contains approximately 2/3 tablespoons of flaxseed.
Printable Recipe
TAFFY APPLE SALAD - JOANNA LUND
10/19/2001
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1 (4 serving) package JELL-O sugar-free cook and serve vanilla pudding mix
1 (4 serving) package JELL-O sugar-free Hawaiian-Pineapple gelatin
1 cup water
1 tablespoons white or apple cider vinegar
2 cups choped unpeeled apples (4 small)
1 cup canned crushed pineapple, packed in its own juice, drained (8 ounce can)
1/4 cup chopped pecans (1 ounce)
1-1/2 cups Cool Whip Lite
In a small saucepan, combine dry pudding mix, dry gelatin, water and vinegar. Bring mixture to a boil, stirring constantly. Remove from heat and refrigerate 30 minutes. In a large bowl, combine choped apples, drained pineapple and pecans. Stir in cooled pudding mixture. Gently fold in Cool Whip Lite. Refrigerate at least 1 hour.
Serves 8 (2/3 cups:)
Each serving equals:
HE: 3/4 Fr, 1/2 Fa, 1/4 Sl, 18 OC
111 Calories, 4 gm Pr, 19 Ca, 97 mg So, 1 gm Fi
DIABETIC: 1 Fr, 1 Fa
Printable Recipe
TRIPLE LAYER PARTY PIE - JOANNA LUND
10/19/2001
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1 (4 serving) package JELL-O sugar-free instanta butterscotch pudding mix
1-1/3 cups Carnation nonfat dry milk powder
2-1/2 cups water
1 (6 ounce) Keebler chocolate-flavored piecrust
1 (4 serving) package JELL-O sugar-free instant chocolate pudding mix
1/2 cup Cool Whip Lite
2 tablespoons (1/2 ounc) chopped pecans
1 tablespoon (1/4 ounce) mini chocolate chips
In a medium bowl, combine dry butterschotch pudding mix, 2/3 cup dry ;milk powder, and 1-1/4 cups water. Mix well, using wire whisk. Pour mixture into piecrust. In a medium bowl, combine dry chocolate pudding mix, remaining 2/3 cup dry milk powder, and remaining 1-1/4 cups water. Mix well, using a wire shisk. Pour mixture over butterscotch layer. Refrigerate for about 15 minutes. Before serving, spread Cool Whip Lite evenly over chocolate layer. Sprinkle pecans and mini chocolate chiops evenly over top. Refrigerate until ready to serve.
Each serving equals:
HE: 1/2 Br, 1/2 SM, 1/4 Fa, 1 Sl, 8 OC
217 Calories, 7 gr Pr, 32 gr Ca, 487 mg So, 1 Fi
DIABETIC: 2 St, 1 Fa, 1/2 SM
Printable Recipe
WALNUT-RUM PIE - JOANNA LUND
12/10/2001
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1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry
1-1/3 cups water
1 teaspoon rum extract
1 cup Cool Whip Lite*
1/4 cup (1 ounce) chopped walnuts*
1 (6-ounce) Keebler shortbread pie crust
In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in rum extract and 1/4 cup Cool Whip Lite. Stir in 3 tablespoons walnuts. Spread mixture into pie crust. Refrigerate for 5 minutes. Evenly spread remaining 3/4 cup Cool Whip Lite over set filling. Sprinkle remaining 1 tablespoon walnuts evenly over top. Refrigerate at least 1 hour. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 1 Br, 3/4 Fa, 1/4 SM, 1/2 Sl
171 Calories, 7g Fa, 4g Pr, 23g Ca, 291mg So, 78mg Cl, 1 g Fi
DIABETIC: 1-1/2 St/Ca, 1 Fa
Printable Recipe
WEDDING MINTS - ERIN
01/26/2001
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8 oz. cream cheese, softened
1 teaspoon flavoring oil (creme de menthe, peppermint, butter)
2 lbs. confectioners' sugar, add more if dough is sticky
Food coloring
Granulated sugar
Blend cream cheese with flavoring and color; mix in confectioners' sugar and knead until firm. Add additional sugar if needed. Roll into balls, place one side in a small amount of granulated sugar. Press sugar side down into mold. Unmold immediately onto waxed paper.
Makes 165 roses.
ENTREES
Printable Recipe
BACON-WRAPPED CRAB-STUFFED LOBSTER - CAPTAIN'S TABLE
05/25/2001
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One 8 oz. lobster tail (Australian coldwater)
4 strips bacon
CRAB STUFFING:
1/2 pound good lump crab meat
1/4 cup diced red and green peppers, finely diced
1 teaspoon minced garlic
1 teaspoon horseradish
1 tablespoon Old Bay Seasoning
1/2 cup diced green onion
1/4 cup mayonnaise
1/4 cup fine bread crumbs
Combine all ingredients in bowl and mix well.
PROCEDURE FOR LOBSTER:
With kitchen shears, cut along both sides of lobster tail on bottom side. Peel back shell and lift the tail out of the shell. A lobster tail has a natural cavity in it. With a pastry bag fitted with a round tip, pipe crab mixture into cavity and fill lobster tail. Make sure the pastry tip you use is big enough for filling to pass through. Wrap lobster in bacon and secure on bottom of tail with toothpicks. Place lobster on grill and sear for approximately 2 minutes per side (enough to brown the bacon). Finish lobster in 350 degree preheated oven for about 15 minutes. Slice into medallions and serve with drawn butter.
Printable Recipe
BAKED BURGUNDY HAM
12/19/2001
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1 (6 to 8 lb.) smoked fully-cooked ham half, well trimmed
6 cups water
2 cups cranberry juice cocktail, divided
2 cups dry red wine, divided
2 cups firmly-packed dark brown sugar, divided
2 (3") sticks cinnamon
1 tablespoon whole cloves
PLACE ham in a large Dutch oven.
ADD water, 1 cup cranberry juice cocktail, 1 cup wine, 1 cup brown sugar, cinnamon sticks and cloves.
BRING to a boil, cover, reduce heat and simmer 20 minutes. Cool.
REMOVE ham and marinade from Dutch oven and place in a large nonmetallic bowl.
COVER and chill 8 hours, turning once.
REMOVE ham from marinade. Reserve 2 cups marinade.
DISCARD remaining marinade.
PLACE ham in a lightly-greased shallow roasting pan; cover.
BAKE at 325 degrees for 1-1/2 hours, basting ham occasionally with reserved marinade.
UNCOVER and bake 15 additional minutes or until meat thermometer registers 140 degrees, basting ham occasionally with pan juices.
REMOVE ham, reserving pan juice.
COMBINE pan juices, remaining 1 cup cranberry juice, 1 cup wine and 1 cup brown sugar in a suacepan.
BRING to a boil, reduce heat and cook 20 minutes.
SERVE with ham.
YIELD: 12 to 14 servings
Printable Recipe
BEEF TENDERLOIN ROULADE STUFFED WITH RED PEPPER MOUSSE & BRIE CHEESE
10/18/2001
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FOR RED PEPPER MOUSSE
4# roasted red pepper purred
1 yellow onion purred
1 clove garlic purred
3 whole eggs
2# cream cheese
2 1/2 cup bread crumb
1/2 teaspoon rosemary
1/2 teaspoon thyme
salt and pepper to taste
In mixer with paddle soften cream cheese add one egg at a time. Next add red pepper, onion, garlic, rosemary and thyme mix thoroughly. Next add bread crumbs and mix throughly. Add salt and pepper to taste.
GARLIC AND BASIL OIL
3 cup olive oil
10 cloves of garlic
1 cup fresh basil
In medium sauce pan add all ingredients together and simmer for 15 minutes at 120 degrees.
ROULADE PROCEDURE
1 5-7 lb. beef tenderloin (clean and defatted)
red pepper mousse
brie (cut into strips)
Butter fly and tenderize cleaned beef tenderloin. Next add red pepper mousse and strips of brie and roll up like rolling a jelly roll. Wrap roll in foil and cook in 350 degree oven for 10 minutes. Remove and let rest for 30 minutes. Roulade can be held at this time. Refrigerate if preparing a day ahead.
TO PREPARE BEFORE SERVICE
Sliced beef roulade into 5 oz. slices lightly bread with flour and season with salt and pepper. Sautee lightly in hot pan with butter. Serve promptly on plate and drizzle liberally with garlic and basil oil. ENJOY!!
Printable Recipe
BLACKENED GROUPER WITH CILANTRO CORN SALSA - JEFF RYSER
08/22/2001
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Two 8-10 oz. Grouper filets
4 tablespoons Cajun seasoning
2 oz. clarified butter
In a cast iron pan heat butter and saute Grouper that has been dredged in Cajun seasoning. Top with corn salsa and garnish with green onion.
SALSA:
1/4 cup diced red and green pepper
1/4 cup diced tomato
1/4 cup diced red onion
1/2 cup whole kernel corn (fresh or frozen, cooked)
1/2 cup chopped cilantro, fresh
Juice of 2 limes
Salt and pepper to taste
Combine all ingredients in large bowl and refrigerate before serving.
Printable Recipe
CABERNET PORK MCDALLIONS - MIKE REEH/HEART OF AMERICA
10/17/2001
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4 - 2 oz. medallions of pork tenderloin
2 tablespoons butter
seasoned flour (optional)
1 tablespoon chopped red onion
2 tablespoons chopped green onions
1/2 cup diced tomatoes
1/2 cup sliced fresh mushrooms
2 oz. good Cabernet Savignon
4 oz. good beef gravy
salt and pepper to taste
Melt butter in 12" sautee skillet. Place pork (dredge in seasoned flour - optional) in skillet and brown on each side. When pork is brown remove to a warm platter. To sautee skillet, add red onion, green onion, diced tomatoes and mushrooms. Add 2 oz. Cabernet to vegetables and reduce liquid by half. Add brown gravy and heat. Serve sauce over pork.
* Great served with sweet potato mashed.
Printable Recipe
CATFISH PONTCHARTRAIN - MIKE REEH
08/29/2001
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One 9-11 oz. catfish fillet
2 oz. butter and oil
1/4 cup seasoned flour
2 tablespoons chopped scallions
Juice from 1/2 lemon
2 oz. shrimp, small pieces
1/4 cup sliced mushrooms
2 oz. sherry wine
1/4 teaspoon Cajun seasoning
1/2 cup good cheese sauce or Mornay sauce
1. Dredge catfish in seasoned flour.
2. Saute in butter starting skin side up. Flip after 5 minutes on each side. Fish will flake and not resist when fully cooked.
3. Remove fish from skillet and remove excess grease from skillet.
4. Add shrimp, mushrooms, scallions, lemon, Cajun spice and deglaze pan with sherry wine. Melt cheese sauce in last and serve over fish.
Printable Recipe
CHICKEN OSCAR (KIEV STYLE)
04/04/2001
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4 chicken breasts (8 oz. each) (trimmed and pounded about 1/4" thick w/meat mallot) Use butterflied breasts or butterfly your own
12 asparagus spears (blanched and cooled) Cut to length of chicken breast
1 lb. crab meat (good quality)
Compound butter (recipe below)
Place chicken smooth side down on cutting board. Place 1/4 crabmeat, 3 asparagus spears and 1 slice compound butter in center. Starting at the tail end, fold up and over mixture once, then fold sides over once, then continue to roll into cylinder. Wrap in film twisting ends to form tight package. Regrigerate overnight.
When ready, unwrap breasts, carefully dredge in eggwash, seasoned flour and the bread crumbs (add sesame seeds if desired). Saute in oil or clarified butter till golden brown. Finish in 350 degree preheated oven about 15-20 minutes. Serve with your choice of sauce.
COMPOUND BUTTER:
1 pound butter, softened to room temperature
1/2 cup chopped basil (fresh)
1 tablespoon fresh chopped garlic or 1 teaspoon garlic powder
1 cup plain bread crumbs
3/4 cup shredded parmesan cheese
Place butter in mixer and cream with paddle. Add remaining ingredients and mix until incorporated. Place film on work surface about 1 foot long. Spoon butter mixture on lower third and roll into cylinder. Twist ends and refrigerate. When ready to use, slice off desired amount, about 1/2 inch thick for each usage. (This is also great on top of steaks. When steak is cooked to desired doneness, place 2 slices of top and place under broiler until golden brown.)
Printable Recipe
CHILEAN SEA BASS - THE VERANDA
09/26/2001
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1/4 cup flour
4 tablespoons olive oil
One 8 oz. fresh Chilean sea bass
1 medium Yukon gold potato (cut into thin wedges)
1/2 sliced green pepper
1/2 sliced red pepper
2 tablespoons chopped garlic
1 tablespoon chopped herb mix (oregano, basil, thyme, and parsley)
1/2 cup dry white wine
1 cup chicken stock
Black pepper to taste
1/8 cup green peas (frozen or fresh)
Juice from one lemon
1. Cut potato into thin wedges and sautee in olive oil until golden brown, set aside.
2. Season fish with seasoned salt and half the herbs and flour. Set aside.
3. In 10-inch skillet pan, bring olive oil to 300 degrees, add sea bass; brown to a golden brown, add garlic cook for 1 minute to release flavor. Add cooked potatoes, peppers and saute 1 minute. Deglaze pan with white wine. Then add chicken stock and lemon juice.
4. Bake for 15 to 25 minutes in a 400 degree oven.
5. Place sea bass on serving plate and arrange potatoes and peppers around sea bass. Add the peas to the hot sauce and pour over sea bass and the potatoes. Garnish with the rest of the herbs and serve.
NOTE: You can use any kind of fish that you like.
Printable Recipe
CHILLED POACHED SALMON W/ASPARAGUS
03/21/2001
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Serves 4
Four 6-ounce fresh salmon, skin off
1 cup white wine
1 ea. lemon juice
Salt & pepper
24 ea. asparagus spears, cooked and chilled
8 ea. Roma tomatoes, peeled and seeded
DIJON MAYONNAISE:
1 cup mayonnaise
2 tablespoons Dijon mustard
2 tablespoons Dutch mustard
1 teaspoon dill, dried
Mix well.
VINAIGRETTE:
1/4 cup Balsamic vinegar
1/4 cup oil
1 pinch salt
1 pinch black pepper
1/4 cup chopped basil (fresh)
1/4 cup roasted garlic (optional)
1. Place salmon in shallow pan and bake 20 minutes. Chill.
2. Cook asparagus in boiling water 3 to 4 minutes. Cool in cold water.
3. Make Dijon mayonnaise and vinaigrette and set aside.
4. Place chilled salmon on plate.
5. Toss asparagus and tomatoes in vinaigrette.
6. Arrange on plate with fresh fruit, goat cheese and a few fresh greens.
*Can also serve with mini rye bread.
Printable Recipe
CRAB & ASPARAGUS PASTA W/WILD MUSHROOMS
05/09/2001
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2 oz. Alaskan crab
6 each fresh asparagus spears
1/4 cup Shitaki mushrooms
1/4 cup portabella mushrooms
2 tablespoons julienne red onion
2 tablespoons julienne red pepper
1 teaspoon roasted garlic
1 tablespoon fresh chopped basil
8 oz. heavy cream
1/2 cup fresh grated Parmesan
1 tablespoon fresh chopped parsley
6 oz. cooked linguini
Saute asparagus, mushrooms, vegetables and garlic. Add heavy cream and reduce. Add Parmesan cheese, crab, garlic and pasta. Serve very hot with fresh chopped parsley.
Printable Recipe
CRAB STUFFED BEEF TENDERLOIN W/BERNAISE - JEFF RYSER
08/15/2001
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CRAB STUFFING:
2 cups crab meat
1/2 cup diced red and green pepper
1/4 cup diced green onion
1/4 cup Parmesan cheese, shredded
1/4 cup cheddar cheese, shredded
1/2 cup mayonnaise
1/4 cup bread crumbs
1 tablespoon Old Bay seasoning
Combine all ingredients in mixing bowl.
Four 6 oz. beef tenderloins (butterflied)
4 strips bacon
Fill filet with crab mixture, wrap with bacon and secure with toothpick. Grill to desired doneness.
BERNAISE SAUCE:
4 egg yolks
2 oz. water
2 oz. lemon juice
4 dashes Tabasco
1 oz. red wine vinegar
2 oz. Bernaise reduction
RECIPE:
1 small red onion, finely diced
1 tablespoon tarragon
4 oz. red wine vinegar
4 oz. red wine
1 teaspoon black pepper
Combine all ingredients in saute pan and cook over low heat until all liquid is absorbed. Set aside and cool.
Printable Recipe
CREAMED CHICKEN WITH PEAS AND CARROTS - JOANNA LUND
08/16/2001
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1-1/2 cups (8 ounces) diced cooked chicken breast
2 cups frozen peas, thawed
1-1/2 cups frozen diced or sliced carrots, thawed
1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup
2 tablespoons water
1/2 cup (one 2.5 ounce jar) sliced mushrooms, undrained
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
Spray a pressure cooker container with butter-flavored cooking spray. In prepared container, combine chicken, peas and carrots. Stir in chicken soup, water, and undrained mushrooms. Add parsley flakes and black pepper. Mix well to combine. Place cover on cooker and bring to LOW pressure over medium heat. Lower heat to stabilize pressure and cook for 3 minutes. Carefully release pressure, remove cover, and stir well.
HINT: Thaw peas and carrots by placing in a colander and rinsing under hot water for one minute.
Serves 4 - (1 cup) - Each serving equals:
HE: 2 Protein, 1 Bread, 1 Vegetable, 1/2 Slider, 5 Optional Calories
207 Calories, 3 gm Fat, 23 gm Protein, 22 gm Carb., 479 mg Sodium, 43 mg Calcium, 4 gm Fiber
DIABETIC: 2 Meat, 1-1/2 Starch, 1 Vegetable
Printable Recipe
CREAMY CHEESE & SPINACH PIE
04/16/2001
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1 bag (10 oz.) fresh spinach, cooked per package directions
1 tablespoon dried bread crumbs
1 cup reduced-fat ricotta cheese
3 large eggs
1/2 cup fat-free half-and-half
1/3 cup crumbled feta cheese
3/4 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Pinch of grated fresh nutmeg
1. Preheat the oven to 350 degrees.
2. Cool the spinach, then lightly squeeze out the excess liquid. Coarsely chop.
3. Lightly coat a 9" pie dish with cooking spray. Sprinkle with the bread crumbs to coat.
4. With a wooden spoon, beat together all the remaining ingredients. Stir in the spinach.
5. Pour the filling into the prepared dish, smooth the top, and bake for 35 minutes, or until the top is lightly puffed and rounded. (The center may be slightly lower.) Let the pie stand for 5 minutes. Cut into 8 wedges.
Makes 8 servings
Per serving:
74 cal, 5 g pro, 4 g carb, 4 g fat, 2 g sat. fat, 88 mg chol, 1 g fiber, 304 mg sodium
Printable Recipe
CRUNCHY SOUTHERN FRIED CHICKEN
04/18/2001
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The secret of this recipe is double breading.
Pour buttermilk over chicken. Place chicken one piece at a time carefully in breading, coat evenly. Place chicken back in buttermilk and repeat process. Let chicken stand breaded at least 30 minutes.
Fry in large skillet or electric skillet until golden brown in about 1/2" of butter and lard until internal temperature reaches 165 degrees.
BREADING*:
1 quart dry bread crumbs
1 tablespoon black pepper
1 tablespoon garlic salt
2 tablespoons paprika
*This should do about 8 pieces of chicken.
Printable Recipe
DOUBLE PARMESAN HERB CRUSTED CHICKEN
04/11/2001
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1 cup grated Parmesan
1 cup shredded Parmesan
1/2 cup fresh basil, diced
2 eggs for dredging
2 chicken breasts (5 oz. each)
Vegetable oil for frying
Combine diced basil and grated Parmesan in bowl. Put shredded Parmesan in separate bowl. Whip eggs with 1/2 cup water in a separate bowl. Trim chicken breasts and dredge in egg mixture, then grated Parmesan, then egg mixture, then shredded Parmesan last. Fry till golden bown. Internal temperature should be 155 degrees. Serve with pasta and top with more shredded Parmesan and diced green onion.
Printable Recipe
FAT JACK'S SLOPPY TATER
10/25/2001
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1/2 to 1 cup potatoes (boiled in skin/diced to 3/4 inch)
1 tablespoon butter (melted)
1/4 cup cheese sauce (melted)
1/4 to 1/3 cup sloppy jack meat mixture (recipe follows)
SLOPPY JACK MEAT MIXTURE
1# ground beef
1 small onion
1 single stalk celery
1 cup FAT JACK'S "Q" SAUCE
Brown beef and drain. Saute onion and celery until transparent. Mix all of the ingredients and simmer for 10 to 15 minutes.
2 tablespoons sour cream
2 slices of bacon (cooked and crumbled)
1 to 2 tablespoons red pepper relish
When you put the ingredients together in the order given, it will look like a sundae.
Printable Recipe
FILET OF DOVER SOLE W/CRAB SOUFFLE - CAPTAIN'S TABLE
05/30/2001
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For SOLE:
Four 6 oz. filets of Dover sole
Salt and pepper to taste
2 tablespoons melted butter
Season sole with salt and pepper and brush with melted butter. Turn sole on side and form circle (back side in). Secure with toothpick. Place on lightly greased non-stick baking tray. Refrigerate until needed.
SOUFFLE:
One 6 oz. piece of sole filet
1 egg yolk
1 whole egg
1/4 cup heavy cream
Salt and pepper to taste
4 egg whites
4 oz. crab meat
4 drops lemon juice
Combine sole filet (cut into small pieces with escess water squeezed out), whole egg, egg yolk, cream and salt and pepper. Puree until smooth.
Whip egg whites to stiff peaks. Fold egg whites into puree.
Squeeze excess water from crab and lightly fold that into mixture. Save a little crab to put into sole filet circle for the bottom.
Spoon souffle mixture into sole circles. Place in 375 degree preheated oven for about 10 minutes. Carefully remove with spatula to serving plate.
Serve with desired sauce such as Bernaise, Buerre, Blanc, Cucumber Dill.
Printable Recipe
FRESH CHICKEN PESTO SAUTE
01/10/2001
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2 fresh boneless, skinless chicken breasts, sliced into 1/4 inch strips
Olive oil for frying
Salt and freshly ground black pepper
1/2 pound cooked mostaccioli pasta, rinsed and cooled
4 fresh roma tomatoes, sliced or diced in bite-size pieces
4 tablespoons basil pesto sauce
Freshly shredded parmesan cheese for garnishing
1. Heat 3 tablespoons olive oil in a large saute pan over medium high heat. Carefully place the chicken into the pan (it will splatter) and cook, stirring for about 3 minutes or until lightly browned on all sides. Season lightly with salt and pepper.
2. Add the tomatoes and basil pesto. Stir to mix well and continue cooking for 3 more minutes, lowering the heat to prevent burning if needed.
3. Add the pasta and toss to combine well. Cook for 1/2 minute just to heat the pasta. Check the chicken for doneness.
4. Pour into 2 large pasta bowls or plates, sprinkle liberally with parmesan cheese and serve immediately.
Serves 2: Can easily be doubled to serve 4
Printable Recipe
GRAMMA'S FRIED CHICKEN
06/06/2001
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Seasoned flour:
2 cups flour
2 tablespoons paprika
1 tablespoon black pepper
Bread chicken in seasoned flour and fry chicken slowly for about 20 minutes on each side.
Printable Recipe
GREEK LEMON CHICKEN
08/13/2001
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Whole chicken, cut in half
4 large potatoes, cut into spears
Juice of 2 lemons
1/2 cup olive oil
2 teaspoons crushed oregano
1 teaspoon salt
1/2 teaspoon pepper
Combine ingredients and pour over chicken and potatoes. Add 3/4 cup water and bake at 350 degrees for 1-1/2 hours, until golden brown.
For added flavor, add 1/4 cup white wine (reduce water to 1/2 cup). Add a few garlic cloves.
Printable Recipe
GRILLED CHEESE - MOLLY PELZER
11/26/2001
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HEARTLAND "Pepper Harvest" CRACKED WHEAT GRILLED CHEESE
4 Tbs butter, softened
8 slices cracked wheat bread
4 slices Monterey Jack cheese
4 slices provolone cheese
8 oz thinly sliced pepper roast beef or pastrami
12 slices cooked bacon, sprinkled with coarse pepper
Spread butter evenly on one side of each slice of bread. On the unbuttered sides of four slices of bread, layer one slice of Monterey Jack and one slice of provolone cheese. Place roast beef and bacon over cheeses and top with the remaining slices of bread, buttered side out.
Preheat a large skillet or griddle over medium heat. Cook sandwiches, in batches if necessary, for 2-3 minutes pe rside or until golden and the cheeses are melted. Serve immediately.
Makes 4 servings. Prep time 10 minutes. Cooke time 10 minutes.
FISHERMAN'S WHARF GRILLED CHEESE
1/4 cup mayonnaise
8 slices (1/2 inch thick) sourdough bread, cut from a round loaf
1/2 cup crumbled blue cheese
1/2 tsp ground pepper
2 Tbs red onion, diced
8 oz fresh crab or imitation crab meat, flaked
1 small green bell pepper, cut into thin strips
4 slices Havarti cheese
4 Tbs butter
Spread mayonnaise evenly on one side of four slices of bread. Layer each with 2 tablespoons crumbled blue cheese, ground pepper, onion, crab, bell peppers and one slice of Havarti cheese. Top with the remaining slices of bread.
In a large skillet or griddle, melt butter over low heat. Cook the sandwiches, in batches if necessary, for 2-3 minutes per side or until golden and the cheeses are melted. Serve immediately.
Makes 4 servings. Prep time 15 minutes. Cook time 10 minutes.
Molly Pelzer, Registered Dietitian
Midwest Dairy Association and Dairy Council
800-406-MILK (6455) Direct line: 563-886-6020 FAX 563-886-6101
Good health begins with dairy!
Printable Recipe
GRILLED FLANK STEAK W/WARM POTATO SALAD - CHEF DOMINIC
06/20/2001
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Flank steak
Salt (Kosher)
Pepper (fresh ground)
WARM POTATO SALAD
2 pounds potatoes
1/4 cup whole grain mustard
1/3 cup balsamic vinegar
2 tablespoons roasted garlic
1/4 cup honey
1. Mix all ingredients except potatoes together. Season with salt and pepper.
2. Heat potatoes, add to mixture right before serving, then serve.
HOMEMADE WORCESTERSHIRE
1 cup white wine
1 cup balsamic
1/2 cup honey
1/2 cup soy sauce
2 tablespoons spice mixture*
Add all ingredients together in saucepan and reduce until 1/2 mixture is left. Cool and reserve until needed.
*SPICE MIXTURE
2 oz. cinnamon
2 oz. anise seed
4 oz. cloves
2 oz. red pepper flakes
1 oz. nutmeg
2 oz. fennel seed
Printable Recipe
GRILLED LOBSTER TAIL W/LIME-CHILI BUTTER - CHEF DOMINIC
06/20/2001
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4 lobster tails, split in half
2 tablespoons olive oil
Salt (Kosher)
Pepper (fresh ground)
Drizzle lobster with olive oil; season with salt and pepper and grill on medium high for approximately 3 minutes on each side.
LIME-CHILI BUTTER
8 oz. unsalted butter
2 limes, freshly squeezed
1-1/2 tablespoons of chili flakes
1. Soften butter to room temperature and add remaining ingredients.
2. Chill in refrigerator until needed.
Printable Recipe
HAPPY, HAPPY PENNE PASTA
04/07/2001
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HAPPY, HAPPY PENNE PASTA WITH SUN DRIED TOMATOES, PORTABELLO MUSHROOMS AND FRESH BASIL
1 pound penne pasta
1 cup fresh portabello mushrooms
4 garlic cloves, minced
1/4 cup olive oil
Salt and pepper, to taste
Fresh basil
1 cup sun-dried tomatoes in oil
2 grilled chicken breasts or one 4 oz. salmon filet
Cook pasta according to directions. Drain. Saute mushrooms in garlic, olive oil, and salt and pepper until tender. Add to the pasta along with the basil and sun-dried tomatoes. Toss to mix. Adjust seasonings as necessary.
Try adding grilled chicken or salmon before serving.
Per serving: 185 Cal (80% from Fat, 4% from Protein, 16% from Carb); 2 g Protein; 17g total Fat; 2 g Sat Fat; 12 g Mono Fat; 2 g Poly Fat; 8 g Carb; 2 g Fiber; 74 mg Sodium; 0 mg Cholesterol
Printable Recipe
HARVEST CHEDDAR BREAKFAST PIZZA - MOLLY PELZER
08/30/2001
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Baked Goods Category Winner
Diane Halferty
Corpus Christi, Texas
Makes 9 servings
Prep time: 15 minutes
Cook time: 10 minutes
1 package (15 ounces) refrigerated pie crust
Cooking spray
1 cup ricotta cheese
6 slices bacon, cooked, drained and crumbled
1-1/4 cups apple pie filling
2 tablespoons brown sugar
1/2 teaspoon ground cinnamon
3/4 cup toasted pecans, coarsely chopped
1 cup Cheddar cheese, shredded
1 cup mozzarella cheese, shredded
Preheat oven to 425°F. Allow crust to stand at room temperature 10 minutes. Unfold crust and place on a 12-inch vented pizza pan that has been sprayed with cooking spray. Prebake 5 minutes. Once cooled, spread ricotta cheese
over the crust. Sprinkle bacon over the ricotta. Spoon the pie filling over bacon and spread evenly. In a bowl, combine brown sugar, cinnamon and pecans. Reserve 3 tablespoons. Sprinkle on top of the apple mixture. Top pizza with Cheddar and mozzarella cheeses. Sprinkle with remaining 3 tablespoons of brown sugar mixture. Bake 8-10 minutes, or until the crust is golden brown and the cheese is melted. Let pizza cool slightly before cutting.
Printable Recipe
HEALTHY JO'S - JOANNA LUND
10/19/2001
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Serves 6
6 reduced-calorie hamburger buns
16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1/2 cup chunky salsa
1 tablespoon Brown Sugar Twin
In a large skillet sprayed with olive-flavored cooking spray, brown meat and onion. Add tomato sauce, salsa, and Brown Sugar Twin. Lower heat and simmer 15 to 20 minutes. Serve on hamburger buns.
Each serving equals:
HE: 2 Pr, 1 Br, 1 Ve, 1 OC
209 Calories, 7 gr Fa, 17 gr Pr, 19 gr Ca, 567 mg So, 2 Fi
DIABETIC: 2 Mt, 1 St, 1 Ve
Printable Recipe
HERB & ROMANO CRUSTED BREAST OF CHICKEN
09/28/2001
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1 breast of chicken
Fresh herbs chopped (rosemary, thyme, basil, oregano)
Oil as needed
Grated Romano cheese
5 artichoke hearts (cut in half)
Sun-dried tomatoes (cut in strips)
Portabella mushrooms (sliced)
Black olives (cut in half)
1 teaspoon garlic
Fresh spinach (clean and stem removed)
3 tablespoons balsamic vinegar
Salt and pepper to taste
4 tablespoons whole butter
Cut herbs and combine with the grated Romano cheese. Rub the chicken breast with the herb mixture, making sure to cover all of the chicken.
Heat oil in a saute pan, carefully add the chicken in the pan and cook until both sides are done. This will take about 2 minutes per side.
When the chicken is done remove from the pan.
In the same pan, heat artichoke hearts, mushrooms, black olives, garlic and tomatoes. When hot, add the vinegar and let reduce. Take pan off heat and swirl in the whole butter until thick, add the spinach and add salt and pepper to taste. Pour over chicken and serve.
Printable Recipe
HOT CORNED BEEF-POTATO HASH
03/14/2001
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8 ounces thinly sliced lean deli corned beef
1 pound small red potatoes (about 8 potatoes), thinly sliced
1 cup thinly sliced leek (about 1 medium)
1 (10-ounce) bag angel hair slaw
1 tablespoon vegetable oil
6 tablespoons red wine vinegar
2 teaspoons spicy brown mustard
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon pepper
Cut corned beef slices crosswise into thin strips; set aside.
Place potatoes in a large saucepan. Cover with water; bring to a boil. Cook 5 minutes. Add leek; cook an additional 2 minutes. Drain well. Combine potato mixture and slaw in a bowl; toss well. Set aside.
Heat oil in a large nonstick skillet over medium heat. Add corned beef; saute 2 minutes. Add vinegar and next 5 ingredients (vinegar through pepper); cook 1 minute, stirring frequently. Pour vinaigrette over potato mixture; toss until well-blended and wilted. Serve immediately.
Makes 4 servings
Printable Recipe
JUMBO SHRIMP STUFFED W/SCALLOP MOUSSE - JEFF REYSER
12/26/2001
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MOUSSE
7 oz. orange roughy, cut into 1" pieces with excess water squeezed out
7 oz. scallops with excess water squeezed out
1 tablespoon garlic, fresh, chopped
2 egg whites
1/4 cup heavy cream
Fresh basil
Salt and pepper to taste
In food processor, combine fish and scallops. Process until smooth; add egg whites, pulse until smooth. Add garlic and basil, pulse. Then with processor running, slowly add cream.
Butterfly shrimp, fill with mousse and bake in 350 degree oven for 13-14 minutes in water bath.
Printable Recipe
KENNEALLY'S SPAGHETTI SHRIMP
01/22/2001
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2 cans Campbell's Shrimp Soup
Mozzarella cheese
Parmesan cheese
Spaghetti
Parsley
Bag of medium shrimp (cooked and deveined)
In a saucepan, heat shrimp soup. When soup is heated, add bag of shrimp and allow to warm. Prepare spaghetti. When spaghetti is prepared, spoon shrimp and soup mixture over spaghetti. Cover with cheeses and parsley flakes for color. Garlic salt to taste. Place plate under broiler until cheese browns. Caution! Plate will be hot. Serve with Chardonnay or White Zinfandel.
Printable Recipe
LAMB CHOPS WITH COGNAC SAUCE
05/16/2001
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4 to 6 lamb chops from rack (French cut)
1 tablespoon butter
1 teaspoon coarse ground pepper
4 oz. good beef gravy or demi glace
2 ounces heavy cream
1 oz. cognac
4 ounces wild rice
Cut chop into individual chops. Season generously with ground pepper. Heat skillet and add butter. Saute chops on each side. Remove to hot pan, add cognac, beef gravy and heavy cream. Reduce to a nice consistancy and serve sauce over chops.
Printable Recipe
LEMONGRASS SKEWERED TUNA - CHEF DOMINIC
06/20/2001
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1 pound sushi grade tuna
4 stalks of lemongrass/4 wooden skewers
Salt (Kosher)
Pepper (fresh ground)
Olive oil (to coat)
ASIAN "AU JUS"
3 tablespoons olive oil
1 tablespoon butter
4 oz. lemongrass, chopped (white part only)
2 tablespoons fresh grated ginger
1 tablespoons pepper flakes
4 tablespoons soy sauce
4 tablespoons mirin (sweetened sake)
2 tablespoons rice wine vinegar
2 tablespoons honey
2 cups of water water
1. Heat olive oil and butter in saucepan. Add lemongrass and ginger. Cook until fragrant.
2. Add remaining ingredients, bring to a boil. Remove from heat and strain.
3. Keep "au jus" and discard solids.
4. Reserve until needed.
MUSHROOM SALSA
1 tablespoon butter
2 shallots, chopped
1 small tomato, diced
2 scallions, cut on a bias (angle)
2 tablespoons minced cilantro
2 cloves garlic, minced
1 teaspoon ginger
1 fingerling pepper, minced
Salt to taste
Pepper to taste
8 large shitake mushroom caps, sliced
1. Heat butter in large saute pan. Add shallots and pepper. Cook for about 30 seconds. Add all other ingredients except shitake mushrooms. Season, then remove from heat and reserve.
2. Saute shitake mushrooms in olive oil for 1 minute. Then add to mixture and reserve until needed at room temperature.
Printable Recipe
LOVE APPLE LINGUINE
04/23/2001
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From Goddess in the Kitchen
One 1-pound package linguine or your favorite pasta
1 cup unbleached white flour
1/4 cup cornmeal
2 teaspoons dried basil
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1-1/4 cups milk
1/4 cup wine (white or red, depending on what you have on hand)
1 teaspoon dill
1 teaspoon curry powder
1/2 teaspoon black pepper
1/2 teaspoon salt
1 tablespoon butter
3 big, fat, very firm tomatoes of any color, cut into 1/4-inch slices
Olive oil
Salt and pepper
Prepare the pasta, according to package directions, in a large pot of boiling water. While the pasta is cooking, prepare and fry the tomatoes.
In a plastic container with a lid, combine flour, cornmeal, basil, dill, curry powder, pepper, and salt. Cover with the lid and shake, mixing all ingredients well.
Melt butter and oil together in a large skillet over medium-high heat. As the skillet heats up, add the garlic. Place sliced tomatoes in the container, two at a time, and shake gently until tomatoes are completely coated with flour mixture. Plop them in the frying pan.
Fry the love apples for 3 to 4 minutes and flip. Reduce heat to medium and fry for a few minutes more. (If the pan seems dry, pour a little milk or wine in it.) Remove them from skillet and set on a large serving plate. Keep the tomatoes very warm (either on the stove or in a warm oven) but uncovered...we want them crisp!
Reduce heat to medium-low and pour the rest of the milk and wine into the skillet, whisking as you pour. As the sauce begins to heat up, sprinkle about 1/4 cup of the remaining flour mixture into the pan, stirring constantly to avoid lumps. If necessary, add more flour mixture to form a nice creamy gravy. Remove sauce from the heat and pour into a gravy boat or decorative bowl.
Drain the pasta, toss it with a little olive oil, and place in 4 pasta dishes. Spoon several fried green love apples on top of the pasta, smother them with the sauce, and serve immediately. Salt and pepper to taste. Makes 4 servings
Printable Recipe
NO WORRY GRAVY - MIKE REEH
11/14/2001
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1. Remove turkey to carving platter.
2. Place roaster over high heat until liquid comes to a boil.
3. Season with salt and pepper.
4. Mix about 1/2 cup cornstarch with 1/2 cup water and mix until smooth and the consistency of cream.
5. Pour the cornstarch mixture into simmering liquid and gravy will thicken.
6. You may need more or less cornstarch depending on the thickness you like.
7. Pour gravy through strainer and serve in warm gravy boat.
Printable Recipe
PAN SEARED CHILEAN SEA BASS
02/12/2001
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with Sauteed Yellow and Chipotle Peppers
2 tablespoons olive oil
8 ounces Chilean Sea Bass Filet (available at most local markets)
2 medium yellow peppers, julienne
2 Chipotle peppers (available canned in tomato sauce), chopped
3 ounces Dry White Wine
1 lemon, cut in half
Salt and pepper to taste
Season both sides of the Chilean Sea Bass with salt and pepper and lemon. In a hot saute pan,, add olive oil and Chilean Sea Bass. Saute until golden brown on both sides, and continue cooking (and turning to prevent burning) the fish until it has become firm and flaky. Remove the Sea Bass and deglaze the pan with white wine. Next add the yellow peppers and chipotle chilies and season with salt and pepper and saute until tender. Remove and display the peppers around the Chilean sea bass and drizzle the pan juices onto the sea bass.
Printable Recipe
PARTY TURKEY TETRAZZINI - JOANNA LUND
10/19/2001
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1/2 cup chopped onion
1-1/2 cups (8 ounces) diced cooked turkey breast
1 (10-1/4 ounce) can Campbell's Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) Kraft shredded reduced fat Cheddar cheese
2 cups cooked spaghetti
2 tablespoons canned chopped pimiento
2 tablespoons chopped fresh parsley or 1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
In a large skillet sprayed with butter-flavored cooking spray, saute onion and turkey until onion is tender. Blend in mushroom soup and Cheddar cheese. Cook over low heat until cheese is melted, stirring often. Add spaghetti, pimiento, parsley, and black pepper. Continue cooking until heated through.
HINTS: 1. 1-1/2 cups uncooked spaghetti usually make about 2 cups cook. 2. Break the spaghetti into about four-inch pieces before cookiing.
Each serving equals:
HE: 3 Pr., 1 Br, 1/4 Ve, 1/2 SI, 1 OC
271 Calories, 5 gm Fa, 26 gm Pr, 29 gm Ca, 515 mg So, 1 Fi
DIABETIC: 2-1/2 Mt, 2 St
Printable Recipe
PIZZA QUILT
07/24/2001
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Canola oil spray
One 10 oz. package of refrigerated pizza dough, or fresh pizza dough
1 cup tomato sauce
2 red peppers, sauteed lightly
2 yellow peppers, thinly sliced, sauteed lightly
2 orange peppers, thinly sliced, sauteed lightly
2 yellow squash, thinly sliced, steamed
2 cups broccoli florets, steamed lightly
2 large zucchini, sauteed lightly
6-8 mushrooms, sliced and sauteed lightly
8 oz. part-skim mozzarella, shredded
1/2 cup grated Parmesan cheese
Heat oven to 375 degrees.
1. Before the party, spray a cookie sheet with canola oil. Press dough onto sheet and chill.
2. Place all ingredients in individual glass bowls. Dip a clean paintbrush in tomato sauce, and mark off six square sections on pizza dough; paint the initials of one guest in each section. Have guests take turns filling in their sections with tomato sauce and then decorating with their favorite vegetable and cheese toppings.
3. When the pizza is decorated, bake for 15 minutes or until lightly browned.
Printable Recipe
POPEYE'S PIZZA - PETER HARMON
09/07/2001
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Popeye was a Man's Man. Spinach made him strong, Viagra keeps him up all night. This pizza is outrageous! You have to try it. Popeye's Pizza rules! As a variation try adding pepperoni, sausage or anything your heart desires. Why did Popeye cross the road? To beat the crap out of Bluto, for messing with his Olive Oil!
1 grilled pizza crust
1 cup spinach dip
1 cup shredded cheddar cheese
1 cup jack cheese
Place the grilled pizza crust on a pizza pan big enough to hold it. Top evenly with spinach dip. Top with cheddar and jack cheeses. Place in a 400 degree oven until the cheese is melted and golden brown. Remove from the oven, place on cutting board and cut into as many pieces as you like.
Printable Recipe
PORK AU POIVRE - MIKE REEH
10/03/2001
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Three 2 oz. thin pork medallions from pork loin
2 oz. butter
1 tablespoon or so fresh coarsely ground pepper
1 tablespoon chopped shallots
1 oz. Brandy
4 oz. good beef gravy
1 oz. heavy cream (optional)
1. Cut pork loin into 2 oz. medallions and pound with meat mallot 1/4" thick.
2. Generously season with pepper and press into meat.
3. Melt butter in skillet and heat skillet to about a medium heat.
4. Add cutlets to pan and sear, flip and cook about 2 minutes on each side. Do not overcook.
5. To pan add shallots, brandy and good beef gravy.
6. Season with salt and pepper.
7. Finish with heavy cream and serve.
Printable Recipe
PORK MEDALLION FOCACCIA
02/13/2001
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The fillet mignon of pork! Tender medallions broiled to a perfect medium and finished with rosemary au jus. Served with olive focaccia bread, Parmesan peppercorn dip, and champagne sauce.
PORK MEDALLIONS:
2 lbs. pork tenderloin
MARINADE:
1/2 cup soy sauce
1/3 cup water
1/3 cup champagne
1/4 cup olive oil
2 cloves fresh garlic, minced
2 sprigs fresh rosemary, rubbed between your thumbs to relase flavor
Mix marinade together, place with pork in glass dish, cover and refrigerate for several hours. At service time, broil pork to desired doneness. Slice into thin medallions. Top with a drizzle of marinade that has been heated to a boil and then strained.
CHAMPAGNE SAUCE:
1/4 cup champagne
1 cup heavy cream
1 tablespoon shredded Parmesan cheese
Pinch of salt
White pepper to taste
Pinch garlic
1/6 lemon (1 wedge)
Heat cream, Parmesan cheese, salt and garlic in a heavy saute pan until sauce begins to boil. Lower heat slightly and reduce to a thick consistency. Combine lemon and champagne, slowly whisk into cream sauce. Thicken if needed by reducing sauce further.
PARMESAN PEPPERCORN DIP:
6 Tablespoons shredded Parmesan cheese
Fresh ground black pepper and salt to taste
Olive oil as needed
Mix cheese with enough olive oil to make a nice spreading consistency, season to taste.
FOCACCIA BREAD: Buy at your local bakery or see "Baking with Julia" by Julia Child, pages 143-145.
Arrange sliced focaccia bread on one side of serving dish. Lace a drizzle of champagne suace next to bread. Arrange pork medallions next to champagne sauce. Place a heaping tablespoon of Parmesan Peppercorn dip next to pork. Garnish with fresh rosemary sprigs.
Printable Recipe
PORK TENDERLOINS W/SUMMER FRUIT SALSA - JOANNA LUND
07/04/2001
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1 cup diced fresh strawberries
1/2 cup (2 medium) peeled and diced fresh peaches
1 kiwi fruit, diced
2 tablespoons lime juice
1/4 teaspoon ground ginger
4 (3-ounce) lean pork tenderloins
2 tablespoons Kraft Fat Free French Dressing
In a medium bowl, combine strawberries, peaches, kiwi fruit, lime juice, and ginger. Cover and refrigerate for at least 1 hour to allow flavors to blend. When ready to grill, coat tenderloins with French dressing. Grill for 4 to 5 minutes on each side or until no longer pink. When serving, top each tenderloin with about 1/2 cup fruit salsa.
Serves 4 - Each serving equals:
HE: 2 Protein, 1 Fruit, 13 Optional Calories
165 Calories, 5 gm Fat, 19 gm Protein, 11 gm Carbohydrate, 133 mg Sodium, 30 mg Calcium, 1 gm Fiber
DIABETIC: 2 Meat, 1 Fruit
Printable Recipe
RACK OF LAMB WITH RAGOUT SAUCE
01/02/2001
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1 cup of rendered bacon
1 cup of white beans
1/2 cup tomato puree (juice)
water to consistency
1/4 cup diced tomato
1/4 cup asparagus
1/2 tablespoon of fresh thyme
pinch of cayenne
pinch of curry
1 whole rack of lamb, Frenched and roasted in oven 400 degrees for approximately 10 minutes for medium.
1 tablespoon whole grain mustard (Boetje's)
For Lamb:
Take the Boetje's mustard and rub lamb with it and put in the oven.
For Ragout:
Render bacon till crisp.
Add beans, tomato puree (juice), thyme, diced tomato and asparagus. Heat through and adjust consistency with water.
Pinch cayenne, curry and season.
This ragout can also be used on beef, leg of lamb, chicken, or can be made into a soup!
Printable Recipe
RJ BOAR'S BBQ COCONUT RICE
01/16/2001
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4 quarts water
2 quarts rice
1 quart coconut flake
1 cup red pepper*, finely diced
1 cup green pepper*, finely diced
1 cup yellow onion*, finely diced
1 cup raisins
1 cup green onion, finely diced
1/4 cup margarine
3 tablespoons chicken base
Place margarine in stock pot on medium heat. Saute red and green pepper and yellow onion until soft. Add water, rice, and chicken base to stock pot and bring to a rolling boil for 4-5 minutes, stirring occasionally. After boiling time has elapsed, remove rice from heat, cover, and allow to sit for 10 minutes. Then stir in coconut, raisins, and green onion thoroughly. Transfer to storage container, label and date.
*May substitute 3 cups fajita mix for red and green pepper and yellow onion. However, I recommend using the recipe as it is written so the red and green peppers have a good rotation and doesn't spoil.
Printable Recipe
RJ BOAR'S CARIBBEAN KABOBS
01/16/2001
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Two skewers loaded with pineapple, red onion, green and red pepper and your choice of chicken, shrimp or a combination prepared in a tropical marinade.
CHICKEN SKEWER
1 5 oz. chicken breast
3 pieces pineapple chunks
2 pieces red onion chunks
2 pieces red pepper chunks
2 pieces green pepper chunks
1 10" wooden skewer
3 oz. Tropical marinade
6 oz. Caribbean rice
5 oz. Caribbean vegetable mix
2 oz. portioned Caribbean BBQ sauce
SHRIMP SKEWER
3 16-20 cooked, peeled and deveined shrimp
3 pieces pineapple chunks
2 pieces red onion chunks
2 pieces red pepper chunks
2 pieces green pepper chunks
1 10" wooden skewer
3 oz. Tropical marinade
To prepare chicken skewers cut raw chicken breast into bite size portions, do the same with red and green peppers and red onions. Begin assembling the skewers in the following order:
1 green pepper, 1 red onion, 1 pineapple, 2 chicken, 1 red pepper, 1 pineapple, 2 chicken, 1 red pepper, 2 chicken, 1 pineapple, 1 red onion, 1 green pepper, 2 chicken
After assembling chicken skewers place in Tropical marinade for a minimum of 4 hours. Marinade should cover at least half of the skewer, and the skewers should be roated in the marinade at least once after 2 hours in the marinade.
To prepare shrimp skewers, cut red and green peppers, and red onions into bite size portions. Begin assembling the skewers in the following order:
1 green pepper, 1 red onion, 1 pineapple, 1 shrimp, 1 red pepper, 1 pineapple, 1 shrimp, 1 red pepper, 1 pineapple, 1 red onion, 1 shrimp, 1 green pepper
After assembling shrimp skewers place in Tropical marinade for a minimum of 4 hours. Marinade should cover at least half of the skewer, and the skewers should be rotated in the marindae at least once after 2 hours in the marinade.
To cook, spray portion of charbroiler with vegetable oil, remove 2 skewers, depending upon which option was ordered and place on oiled spot of charbroiler. Cook thoroughly, the chicken skewers will take approximately 6-7 minutes, while the shrimp skewers will take approximately 3-3-1/2 minutes. If a combination Caribbean kabob is ordered do not put shrimp skewer on at the same time the chicken skewer is put on because the shrimp will overcook.
Once skewers are completely cooked place on a bed of Caribbean rice (approximately 2 oz.) and then put both sides on plate and 2 oz. portion of warm Caribbean BBQ sauce and serve.
Printable Recipe
RJ BOAR'S HURRICANE SHRIMP
01/16/2001
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Tiger shrimp coated with our zesty Hurricane glaze served on a bed of Caribbean rice.
5 16-20 cooked peeled and deveined shrimp
1 oz. Hurricane sauce
1 10" wooden skewer
2 oz. portioned Hurricane sauce
To prepare shrimp skewers, place 5 shrimp on wooden skewer and place in 2-inch perforated full or half pan and place the perforated pan in a 4-inch deep pan of the same size. After preparing the directed amount of skewers cover them completely with film and place a layer of ice on top of the film. (Be careful that the ice doesn't touch the flesh of the shrimp directly because it will cause the shrimp to discolor and change flavor.)
To prepare Hurricane shrimp place one skewer of shrimp on charbroiler, cooking for NO MORE THAN 1 MINUTE on each side. While shrimp is cooking portion 1 oz. of warm Hurricane sauce in a salad bowl and 2 oz. of warm Hurricane sauce in a portion cup. Place the portion cup of sauce on a medium oval. When shrimp are sufficiently warm throughout (approximately 2 minutes) remove from charbroiler and take shrimp off skewer placing them in a salad bowl, with warm Hurricane suace, thoroughly coating shrimp with sauce. Remove shrimp from sauce, place on a small oval, and put in salamander for 30 seconds for a final flash of heat. Remove shrimp from salamander and place on a bed of Caribbean rice on the medium oval, add 2 sides and serve.
Printable Recipe
ROAST DUCK CONFIT ON SPINACH AND GOAT CHEESE LATKES W/OVEN-DRIED TOMATO MARMALAD
10/16/2001
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DUCK CONFIT
2 whole ducklings
kosher salt as needed
black pepper as needed
15 - 20 whole cloves of garlic
2 tablespoons chopped shallots
Split ducks, removing the backbones and 2nd and 3rd wing joints, as well as giblets and necks. Reserve parts for stock. Place duck halves in a deep roasting pan or Dutch oven. Season conservatively. Place in oven at 350 degrees F. Watch carefully for over browning. When meat reaches 140 degrees F, and skin is golden brown, cover tightly with foil and reduce heat to 250 degrees F. Continue to cook for 2 hours. Flesh will be soft and fall from the bone. Pour off the juices in the pan and reserve for other recipes in the cooler overnight. Allow the duck to cool and be handled comfortably. Remove the skin and reserve. Next remove the bones and reserve. Allow the meat to cool overnight.
Day two reserved juices will separate and become firm. Remove the fat from the top and mix with the meat along with the shallots and garlic. Note: the jellied stock that is under the fat will be used in the tomato marmalade.
Simmer gently, stirring often to avoid sticking and browning. Continue to cook for 45 to 90 minutes. Strain the fat from the meat and reserve for future use (may be frozen). Remove the garlic cloves from the meat and reserve for the tomato marmalade.
What is remaining is confit.
SPINACH AND GOAT CHEESE LATKES
3# grated baked potatoes
4 eggs
4 oz. bread crumbs
1 cup fried spinach
1 cup crumbled goat cheese
clarified butter to fry in
kosher salt as needed
Blend first five ingredients and form into cakes about 2 and a half in diameter. Preheat butter on medium head and pan fry until golden brown. Remove and place on paper towels to drain. Sprinkle with kosher salt to taste.
OVEN DRIED TOMATO MARMALADE
6 roma tomatoes
2 red onions
15-20 garlic cloves from confit recipe
1-2 cups jellied duck stock
Caramelize onions. Quarter tomatoes lengthwise and place on pan skin side down. Season if desired. Place in 250-degree oven for 4 to 6 hours. Allow onions and tomatoes to cool. Combine onions, garlic, and duck stock. Mash these ingredients until garlic is small and stock is well blended. Fold in tomatoes and garnish accordingly.
Grill corn on the cob until well caramelized. Cut from the cob and use as garnish.
Printable Recipe
ROAST TURKEY WITH NO WORRY GRAVY - MIKE REEH
11/14/2001
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12 lb. fresh turkey
1 large onion
2 each carrots
1/2 stalk celery
1 tablespoon black pepper corns
4 cloves garlic
1 tablespoon chopped parsley stems
2 each bay leaves
1 teaspoon thyme leaves
1 quart chicken stock
Olive oil
Paprika
1. In bottom of roaster, place onions, carrots, celery, black pepper, garlic, parsley, bay leaves and thyme.
2. Place turkey over and drizzle with olive oil and season with paprika.
3. Cover and roast for 3 hours at 325 degrees. Remove cover and roast 1 more hour.
4. Rest turkey for at least 15 minutes before carving.
5. Remove turkey when thighs are tender and at least 125 degrees internal temperature.
Printable Recipe
SAUTEED CHICKEN WITH FIVE CHEESE BECHAMEL
10/24/2001
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2 - 5 oz. chicken breasts boneless and skinless
2 tablespoons whole butter
8 oz. heavy cream
1 tablespoon chopped green onions
2 tablespoons grated jack cheese
2 tablespoons grated colby cheese
2 tablespoons grated parmesan cheese
2 tablespoons grated soft goat cheese
2 tablespoons feta cheese
salt and pepper to taste
Melt butter in saute skillet. Add chicken breasts to sauted skillet. Brown on each side and remove when chicken is white and firm. Add to the skillet heavy cream, onions and simmer a little. Add all cheeses and reduce sauce to a light consistency.
Serve sauce over chicken breasts.
** Protein Diet Recipe
Printable Recipe
SEAFOOD JAMBALAYA - THUNDER BAY GRILLE
02/21/2001
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6 oz. Andouille Sausage
1 cup chopped celery
1 cup shrimp
3 cups diced tomatoes
1 tablespoon Cajun spice
1 cup chopped green pepper
1 cup chopped onion
2 cups rice
1 cup scallops
4 cups chicken stock
Chopped scallions
Brown sausage. Add onions, celery and peppers. Cook 1 minute. Stir in rice and the remaining ingredients. Cover and simmer for 15-20 minutes or until rice is tender. Finish off with fresh, chopped scallions.
Printable Recipe
SEARED BEEF TENDERLOIN STACKED W/LOBSTER MEDALLIONS & JUMBO TIGER SHRIMP
08/20/2001
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Two 2-ounce beef tenderloin medallions
One 3-ounce lobster with claws
2 Jumbo black tiger shrimp
3 garlic cloves (slivered)
1 lemon
2 ounces white wine
3 ounces brandy
6 ounces of lobster stock
1 cup heavy whipping cream
1 ounce olive oil
Salt and pepper to taste
Season beef tenderloin with salt and pepper, then saute to desired temperature. Saute jumbo shrimp, lobster and garlic in white wine and season with lemon and salt and pepper. Deglaze the shrimp pan with brandy. Add lobster base and heavy cream and reduce by half. Stack the cooked items in an eye appealing manner and serve sauce on top.
Printable Recipe
SEARED SEA SCALLOPS WITH RED PEPPER COULIS
02/14/2001
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6 ea. sea scallops (wrapped with bacon)
3 ea. sliced bacon (blanched 5 minutes in oven)
1 tablespoon black pepper
1 tablespoon olive oil
1/2 cup red pepper coulis
RED PEPPER COULIS:
2 ea. large red peppers (charred or roasted) and large diced
1 tablespoon olive oil
1 cup diced onion
1 cup chicken stock
1 teaspoon thyme
1 tablespoon garlic
1/2 cup white wine
Simmer all ingredients until tender. Place in blender until smooth (keep hot). This coulis is also great with chicken and veal.
Heat olive oil in 10" skillet. Season with black pepper, sear on both sides and remove. Add red pepper coulis and heat. Pour sauce on plate, add scallops and serve.
Printable Recipe
SESAME GINGER CHICKEN
01/03/2001
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2 tablespoons light soy sauce
2 tablespoons honey
1 tablespoon sesame seeds, toasted
1/2 teaspoon ground ginger
4 boneless chicken breast halves (1 pound)
2 green onion with tops, cut into thin strips
In a small bowl, combine the first 4 ingredients; set aside.
FLATTEN the chicken breasts to 1/4-inch thickness.
GRILL over medium-hot coals, turning and basting frequently with soy sauce mixture, for 8 minutes or until juices run clear.
GARNISH with onions and cherry tomatoes.
YIELD: 4 servings
Printable Recipe
SHRIMP OLIVA - HAPPY DIABETIC CHEF
12/17/2001
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16 large, head on, shrimp (scampi)
3 tablespoons olive oil
Black pepper
For the sauce:
2 tablespoons garlic
1 tablespoon parsley
2 tablespoons capers
1 tablespoon olive oil
Season the scampi with fresh ground black pepper and Creole seasoning. Add olive oil to a saute pan and heat. When oil is hot, add seasoned scampi and saute for 5 minutes, or until scampi is fully cooked. Remove scampi from the saute pan and set asaide. To the saute pan, add the garlic and saute for 1 minute. Add the parsley and capers. Add the additional olive oil and saute for 1 minute. Season with pepper. Pour the sauce over the scampi.
Servings: 3-4
Per Serving: 146 Cal (85% from Fat, 13% from Protein, 1% from Carb); 5 g Protein; 14 g Total Fat; 2 g Sat Fat; 0 g Carb
Printable Recipe
SIZZLIN' CHICKEN STIR-FRY
03/28/2001
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2 tablespoons vegetable oil
1-1/2 pounds boneless skinless chicken breasts, cut into pieces or strips
2 teaspoons hot pepper sauce
Juice of 1/2 lemon
Juice of 1/2 lime
1 green or red bell pepper, chopped
1 onion, chopped
2 cups mushrooms
3 cups chopped broccoli
2 teaspoons lemon-pepper seasoning
2 cups hot cooked rice
Heat the oil in a stir-fry pan over medium heat. Add the chicken, 1 teaspoon of the lemon juice and 1 teaspoon of the lime juice; mix well.
Reduce the heat to low. Cook for 25 to 30 minutes or until the chicken is cooked through. Drain and discard the pan drippings.
Add the bell pepper, onion, mushrooms, broccoli, remaining pepper sauce, remaining lemon juice, remaining lime juice and lemon-pepper seasoning to the chicken mixture. Cook for 10 to 15 minutes or until the vegetables are tender-crisp.
Serve over the rice.
Yield: 6 servings
Printable Recipe
SPICY SAUSAGE WITH VODKA SAUCE (WOMEN'S LIFESTYLES FAIR)
04/08/2001
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Serves 4
1 lb. fully cooked Italian sausage
2 tablespoons olive oil
1 teaspoon red pepper, flaked
1 pint heavy cream
1 pint marinara sauce
1/2 cup good vodka
1 tablespoon fresh garlic
1 cup fresh Parmesan cheese
1 lb. Penne or Rigatoni pasta
Salt and pepper to taste
1/4 cup julienne fresh basil
1. Cook and cool pasta or cook as close to time you need for recipe.
2. In large pot (at least 4 quarts), heat olive oil, and add sausage and brown, drain fat off.
3. Add vodka to sausage and flame to burn off the alcohol. Add garlic, red pepper flakes and heavy cream.
4. Bring this mixture to a boil. When reduced some, add Parmesan cheese, marinara and fresh basil. Add pasta last, heat and serve.
Serve in your favorite big pasta bowl.
Printable Recipe
TOURNEDOES OF BEEF MARSALA - CAPTAIN'S TABLE
05/25/2001
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Two 6 oz. filets mignon
Seasoned flour for dredging
1/2 cup clarified butter or olive oil
1 cup sliced mushrooms (any type)
1/4 cup diced shallots or red onion
3/4 cup Marsala wine
3/4 cup heavy cream
Salt and pepper to taste
Dredge filets in seasoned flour and saute over medium heat in butter to desired doneness. Set filets aside to rest. In same pan, saute mushrooms and shallots for 1 minute. Add wine, saute until liquid is almost absorbed. Add heavy cream and cook over medium heat until thickened. Serve filets on garlic toast (same size as meat) and top with Marsala Mushroom Sauce.
Printable Recipe
TURKEY JARDINIERE
01/17/2001
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5 1-1/2 oz. turkey tenderloin medallions
1 tablespoon cracked black pepper
1 oz. Julienne zucchini
1 oz. Julienne yellow squash
1 oz. red pepper, Julienne
1/2 ea. lemon
1 teaspoon fresh garlic
1 pinch Chef salt
1 dash tabasco sauce
1 oz. red onion
Spray nonstick skillet with canola spray or leave dry. Cut turkey into five 1-1/2 oz. medallions. Sprinkle turkey with cracked black pepper and saute about one minute on each side and remove to warm plate. Saute remaining ingredients and serve over the top. Serve with a side of angel hair pasta.
Printable Recipe
VEAL MARSALA - THUNDER BAY GRILLE
01/24/2001
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Two 2 oz. veal leg portions
1 oz. flour
1 oz. butter
1 teaspoon chopped red onion
3 oz. sliced portabella mushrooms
2 oz. Marsala wine
3 oz. demi glace
2 oz. heavy cream
Lightly coat veal slices with flour. Heat saute pan, melting butter. Quickly saute to medium and remove. Deglaze with Marsala wine. Add onion and mushroom, reduce by 1/2. Sprinkle with chef salt. Add demi glace and heavy cream and stir until incorporated. Reduce until smooth consistency. Place veal back in and saute to reheat.
Printable Recipe
VEGGIE MAC & CHEESE - BRIAN WECKERLY
04/02/2001
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1 pound pasta (macaroni, rotini, etc.)
1 cup milk
2 tablespoons butter or margarine, melted
2 eggs, beaten
1 cup bread crumbs
1 cup slightly cooked broccoli, chopped
15 oz. can chopped tomatoes
3-1/2 cups shredded cheese (mozarella, cheddar, American, etc.)
Cook pasta as directed on package, until al dente. Drain and set aside.
Combine milk, butter or margarine, and eggs. Gently stir in bread crumbs, broccoli, tomatoes, and 3 cups of cheese.
Pour into shallow greased baking pan. Top with remaining cheese. Bake at 350 degrees for 30 minutes or until firm and cheese is melted and slightly browned on top.
MISCELLANEOUS
Printable Recipe
APPLE WREATH
09/19/2001
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You will need the following:
1 wreath
Wire for hanger
Silk ivy for garland
Large & small apples
Wire Cutters
Scissors
Choose your wreath to fit area you'll be decorating. purchase enough silk greenery to cover your wreath. Measure across wreath and multiply 4 times that total. This will give you enough greenery to wrap around the entire wreath. Purchase two sizes of apples, the large about the size of a 50 cent piece, and the small about the size of a quarter. Buy enough to suit your taste of loosely or heavily decorated. Start to glue the apples in clusters of 3, two small and 1 large. An example is our 8" wreath used 32" of ivy and 15 apples (10 small, 5 large). This will modestly cover your wreath.
APPLE JAR
Mason jar - quart or pint size to your liking.
Enough apples to fit in and fill the jar and a ribbon to tie around top of jar with enough left to have tails hand down.
Printable Recipe
AQUATIC GARDEN VASE
08/03/2001
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WHAT YOU NEED...
1 10-3/4" vase
1 4" plastic saucer (FREE with vase purchase)
1 package of decorative rocks or colored gemstones
1 Betta fish (or Siamese Fighting Fish)
1 6" water-loving plant
1 gallon bottled water
1 yard decorative ribbon
HOW TO DO IT...
1. Rinse off materials. First rinse off the vase and decorative rocks in sink and set aside.
2. Prepare the plant. Remove the plant from its pot and thoroughly rinse all soil from the roots. This may require several soakings. Trim roots if need be and set aside.
3. Using scissors, cut about a 2" hole in the bottom of the plastic saucer. Gently work the roots through the hole of the plastic saucer and set aside.
4. Place a 2" layer of decorative rocks in the bottom of the vase.
5. Fill vase with bottled water to approximately 1" below the neck of the vase. This leaves air space so the fish can breathe.
6. Gently add Betta fish to the vase of water.
7. Take plastic saucer containing the plant and begin working the roots into the vase. Once the roots are in the water, rest the plastic saucer securely into the opening of the vase. Fill plastic saucer with remaining decorative rocks.
8. Add decorative ribbon for a finishing touch and create an eye-catching accent, perfect for gift-giving or just for you!
A MESSAGE TO MY CAREGIVER...
Hi: I'm a tropical fish. That means I like my water warm, and I'm not fond of cold rooms or drafty places.
Just like you, I need to breather. So please, when you add water to the vase, don't fill it all the way to the top. Leave some space for air so I can breathe. It's best to use only bottled water. It helps me keep my living area clean for a longer period of time.
Not to sound picky, but I like to have 25% of my water changed weekly. Make sure the water you add is the same room temperature of the water already in the vase. If you decide to use tap water, you must remove the chlorine with a water treatment.
I'm not a finicky eater. Freeze dried blood worms or brine shrimp are tasty, or a pinch of Betta fish food once a week is a welcome treat, too.
Like me, my plant likes warm temperatures and thrives on indirect sunlight. You can also lift out the plastic saucer quite easily and trim the roots if they get too long.
And one last thing, I really prefer to live alone. So please don't add any other fish to by bowl.
Printable Recipe
BOOK REVIEW - JANE REINHARDT-MARTIN, JANUARY 2001
01/26/2001
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THE WEDDING DRESS DIET by Robyn Flipse, RD and Jacquelin Shannon
Doubleday, 2000
> This book helps frantic fiancees cope with the frenzy of fittings, showers, and shopping dates by combining good nutirtion, exercise, and stress-reduction techniques.
* Describes a sensible weight-loss plan that readers with one year, six months, or three months to go before the big day can follow, so they look good and feel terrific when they say "I do."
* Not only does it outline an effective eating and exercise program geared to the date of the ceremony, it also provides everything from bridal registry ideas for outfitting a slim kitchen to tips on choosing the most flattering dress, no matter what your weight.
THE VOLUMETRICS WEIGHT CONTROL PLAN: FEEL FULL ON FEWER CALORIES by Dr. Barbara Rolls and Robert Barnett
HarperCollins, 2000
* Featured on ABC's 20/20, the authors share a scientifically based plan that gives everyone what they've always wanted: a way to lose weight while feeling satiisfied.
* Provides an easy-to-navigate food guide that ranks hundreds of commonly eaten foods according to energy density.
* You can mix and match menues to designb a personal weight loss eating plan at either 1600 or 2000 calories, and has over 50 easy-to-prepare recipes.
THE FAMILY & FRIENDS' GUIDE TO DIABETES by Eve Gehling, MEd, RD, CDE
John Wiley & Sons, Inc., 2000
* Unique book that is specifically written for people who don't have diabetes - but want to learn how they can help someone who has it.
* Tips for planning special occasions, like weddings, birthdays, anniversaries, holidays.
* Good ideas for grandparents, babysitters, and teachers who care for children with diabetes.
THIN FOR LIFE by Anne M. Fletcher, MS, RD
Chapters/Houghton Mifflin Co., 1994
* Motivational guidebook that interweaves strategies used by hundreds of people who have lost weight and kept it off with state-of-the-art information about weight loss and maintenance.
* Critical issues such as taking responsibility for your weight, and finding support are addressed.
* In essence, this book tells how the masters took control of their weight so their weight would stop controlling them.
EATING THIN FOR LIFE by Anne M. Fletcher, MS, RD
Chapters/Houghton Mifflin Co., 1998
* After writing Thin for Life, the author received so many questions about the masters food habits, she went back to the masters and asked them about the nitty gritty of how they eat.
* Complete cookbook with more than 120 tested, tasty recipes from the masters, as well as 3 weeks worth of their meal plans that show creative ways to reduce calories and eat healthfully.
* This book is about how the masters changed their eating habits for good and how they motivate themselves to continue to do the things most people already know they should do to control their weight (but can't seem to get themselves to do).
THIN FOR LIFE DAYBOOK by Anne M. Fletcher, MS, RD
Chapters/Houghton Mifflin Co., 1998
* Spiral-bound week-by-week journal that takes readers by the hand and helps them set realistic goals, make exercise plans, and keep track of successes.
* The Daybook works on one theme for each of 52 weeks, sharing a weekly inspiration from the masters and a practical weight-control strategy for the week.
* The goal is to help the reader build a library of many small success that will lead to lifetime weight control.
ABOUT Dietitican Jane...
Jane is a Registered and Licensed Dietitian in Illinois and Iowa. She is a consultant in the Quad Cities area, as well as a writer and regular guest on the Paula Sands Live Show. She is the author of Flax Your Way to Better health (2001). If you have any questions or comments, please feel free to contact Jane at (309)764-7557 or email her at dietitianjane@yahoo.com.
Printable Recipe
BRIAN'S MARINADES
05/14/2001
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In general, I like to marinate the meat overnight in the refrigerator. Cover tightly with plastic wrap.
1. Marinate pork chops in draft cider (like Hornsby's) or regular cider. When grilling, sprinkle brown sugar on top. Sprinkle with brown sugar when chops are flipped.
2. Marinate chicken in fruit juice (any kind). Add a few dashes hot pepper sauce for an extra kick. Good juice combinations include anything with apple, grape, cranberry, or raspberry, or use one type of juice if desired.
3. Use a bottled salad dressing such as Italian, Honey Mustard, or Ranch on chicken. With creamy dressings, keep an eye on meat to ensure it doesn't burn.
4. Coat chicken with prepared seasoning mixes, such as taco, spaghetti, or fajita seasoning. Cover with sliced onions if desired.
5. Marinate hot dogs in canned chili sauce for some extra flavor.
6. Almost any kind of tomato-based sauce makes a delicious marinade. Try V-8, taco sauce, or even spaghetti sauce for extra flavor.
Printable Recipe
CANDY HEART BOKAY
02/08/2001
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SUPPLIES:
1 small container (opening min. of 4"), dried floral foam (enough to wedge into container), 12 green wooden floral sticks no smaller than 7" long (bamboo sishkabob skewers will work), wire #20 weight or finer or 3" floral pick with attached wire (to wrap cellophane tuffs), paddle wire works great, twelve 1-1/2" green satin rose leaves, 12 pieces Dove Brand heart candy individually wrapped or similar heart shaped chocolate candy, green floral tape, hot glue, tacky glue or clear 3M packaging tape, 2 yards #3 ribbon or a small pre-made bow, one 2" stain ribbon rose, one or two rolls of cellophane.
TOOLS:
Wire cutters
scissors
ruler
glue gun or glue pan
knife
SUGGESTION:
Purchase your cellophane, ribbon and rose ribbon to match your container and candy wrappers.
DIRECTIONS:
Preparing the Container:
Cut your floral foam to a size slightly larger than your container. Wedge your foam into the container and with a sharp knife level the top of your foam so it is even to the rim of your container. Cut 50 pieces of cellophane approximately 4" x 6" (if using two colors cut 25 of each color). Cut wire into 5" lengths. You will need 50 wires to wrap your cellophane pieces. Find the center of a piece of cut cellophane and twist the center to form a point. Just above the twisted center wrap a 5" piece of wire as you would a twist tie to a bread bag. This will form your cellophane tuff. Make all 50 tuffs and set aside.
Time to Make Flower Stems;
Cut six sticks 7" long and the remaining six sticks 6" long. Take the stem of a leaf and where the wire meets the base of your leaf you will wrap floral tape to secure the leaf to the wooden stick. Start your leaf 1-1/2" down from the top of your stick. Pull floral tape at a slight angle downward and to the right while turning your stick to cover the wire of the leaf and the stick together. Stop wrapping the floral tape 1" before the end of the stick. If wrapping proves too difficult, tightly wrap the wire of your leaf around your wooden stick and omit using the floral tape. Repeat this step for all of the sticks and leaves.
Glue Candy to Stick:
If you use tacky glue the candy must set on the stick until glue is thoroughly dry. You may tape your stick to the back of the candy if you do not want to glue.
POSITION STEMS:
Place all of the longest stems into the foam just until secure towards the back of the container. Scatter the remaining shorter stems into the foam towards the center and front of the container.
POKE IN TUFF:
Place the wire end of the tuff into the foam to fill in between the stems and to hide the foam. If using two colors alternating the two colors.
MAKE YOUR BOW:
With your ribbon make a bow to the size you desire and place it or the pre-made bow in the center front of your arranged stems. If you are adding a ribbon rose, glue the rose to the center of the bow.
Printable Recipe
CAPTAIN'S TABLE CRAB CAKES (WOMEN'S LIFESTYLES FAIR)
04/08/2001
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1 lb. crab meat (claw or knuckle lump meat is best)
1 tablespoon horseradish
1 teaspoon garlic
1 egg
1/2 cup diced red and green pepper
1/2 cup diced green onion
3/4 cup mayonnaise
1 cup bread crumbs
Squeeze excess water out of crabmeat before starting.
Combine crabmeat, horseradish, garlic and egg in mixing bowl. Toss lightly to incorporate egg. Add peppers and mayonnaise. Toss lightly. Add bread crumbs last. Mixture should bind together so you can form patties. Saute patties and serve with Remoulade sauce and lemon. Garnish with more green onion.
REMOULADE SAUCE
1 cup mayonnaise
1/3 cup ketchup
1/4 cup Boetjes mustard
1/2 cup diced green onion
1 teaspoon Worchestershire sauce
1 teaspoon Tabasco sauce or to taste
1/3 cup pickle relish
Combine all ingredients in mixing bowl and refrigerate. Serve with crab cakes or any other fish.
Printable Recipe
CELERY STUFFING SIDE DISH - HEALTHY EXCHANGES
02/19/2001
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Whether or not you're having turkey for dinner, you can serve this savory stuffing recipe anytime you wish! Why did I use cream of chicken soup instead of cream of celery? Taste it and see.
Serves 8 (3/4 cup)
1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup
1-1/2 cups (one 12-fluid ounce can) Carnation Evaporated Skim Milk
1-1/2 teaspoons ground sage
1/2 teaspoon poultry seasoning
2 cups finely chopped celery
1 cup chopped onion
16 slices reduced-calorie dry white bread, cut into 1-inch cubes
Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine chicken soup, evaporated skim milk, sage, and poultry seasoning. Stir in celery and onion. Add bread cubes. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.
Each serving equals:
HE: 1 Bread, 3/4 Vegetable, 1/3 Skim Milk, 1/4 Slider, 7 Optional Calories
------------------------------------
165 Calories, 1 gm Fat, 9 gm Protein, 30 gm Carbohydrate, 464 mg Sodium, 174 mg Calcium, 2 gm Fiber
------------------------------------
DIABETIC: 1-1/2 Starch, 1/2 Vegetable
Printable Recipe
CINCO DE MAYO (MOLLY PELZER)
05/01/2001
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Cinco de Mayo Recipe Ideas
CHEESE AND CHICKEN EMPANADAS
Makes 8-10 empanadas
Prep time: 15 minutes
Cook time: 12-13 minutes
FILLING
1/2 cup Monterey Jack cheese, grated
1/2 cup Cheddar cheese, grated
1 cup shredded cooked chicken
1 jalapeño pepper, diced
1/2 tablespoon minced garlic
1 tablespoon minced red onion
1/2 teaspoon cumin, ground
1 teaspoon salt
Baked Pastry
2 frozen pie shells, thawed
3 egg yolks
2 tablespoons coarse (kosher) salt
1 tablespoon dark chili powder
In a bowl, mix together all ingredients for filling and refrigerate until ready to assemble empanadas.
On a floured surface, roll out pie shells and cut into 4-inch circles (use all the pie dough by re-rolling scraps).
Place approximately 2 tablespoons of cheese and chicken mixture in center of dough circles. Fold each circle in half and crimp edges with a fork.
Place on a baking pan or cooking sheet and brush top of each empanada with egg yolk. Sprinkle top with salt and chili powder.
Bake 12-13 minutes at 400°F. Serve warm or at room temperature
www.ilovecheese.com
SUMMER MELON SALSA - Serves 8
1 cup diced cucumber
1 cup diced cantaloupe melon
1 cup diced honeydew melon
1/2 cup diced red bell pepper
2 serrano chilies, seeded, stemmed and minced
1 tablespoon rice wine vinegar
1 tablespoon minced basil or cilantro
Salt and white pepper to taste
Combine all the ingredients in a glass bowl and season to taste with salt and pepper. Refrigerate 1 to 2 hours before serving with cheese cubes.
Nutritional Analysis per serving: 28 calories, trace of fat, no cholesterol, 5% of calories from fat.
www.virtualtexan.com/food/images/fiesta3.jpg
CHEESE AND BLACK BEAN DIP
2 tablespoons vegetable oil
1 cup diced white onion
1 tablespoon finely chopped garlic
2 jalapeno chilies, seeded, stemmed and finely chopped
1 (15 ounce) can black beans, rinsed and drained
1-1/2 cups (6 ounces) grated Mozzarella or Monterey Jack Cheese
1/2 cup sour cream
1/2 teaspoon ground cumin
1/4 teaspoon cayenne
Salt and freshly ground black pepper, to taste
1/2 cup (2 ounces) grated cheese to top dip with
Heat vegetable oil in a medium, non-stick skillet over medium heat. When oil is hot, add onion, garlic and chilies; sauté until onions are soft, about 5 minutes. Add the beans and cook, smashing down on them with the back of a large spoon, until softened and heated through, another 2-3 minutes. Add Mozzarella or Monterey Jack cheese, sour cream, cumin and cayenne and cook until cheese is melted. Salt and pepper, to taste. Transfer to a serving dish and sprinkle cheese on top. Serve warm with chips and vegetables. Makes about 2-3/4 cup. Serves 22
Accompaniments:
Tortilla chips
Strips of jicama
Carrot sticks
Celery sticks
Halved radishes
Recipe provided courtesy of the California Milk Advisory Board. www.moomilk.com
SOUTH-OF-THE -BORDER SUNDAES
Store-bought vanilla frozen yogurt acts as the luscious foil for oranges, pineapple, mango and bananas in a fat-free brown sugar-cinnamon sauce.
4 oranges
3/4 pineapple, peeled, cored, cut into bite-size pieces
1 large mango, peeled, pitted, cut into bite-size pieces
1/2 cup plus 2 tablespoons firmly packed dark brown sugar
1/2 teaspoon ground cinnamon
3 bananas, peeled, sliced
1-1/2 pints vanilla frozen yogurt
Using zester, remove peel in long strips from 1 orange; reserve peel. Cut white pith from oranges. Working over bowl to collect juices and using small knife, cut between membranes of 1 orange to release segments. Transfer segments to large bowl. Squeeze juice from orange membranes into bowl with juices. Repeat with remaining oranges. Add pineapple and mango to orange segments.
Combine 1/3 cup juice collected from oranges, reserved orange peel, brown, sugar and cinnamon in small saucepan. Stir over low heat until sugar dissolves. Increase heat and boil until mixture thickens slightly, about 1 minute. Discard peel. Mix syrup into fruit. (Can be made 4 hours ahead. Cover and chill).
Mix bananas into fruit. Scoop frozen yogurt into bowls. Spoon fruit mixture and juices over and serve.
Serves 8. Per serving: calories, 260; fat 1 gram,; sodium, 50 mg; cholesterol, 4 mg.
Bon Appetit -- July 1994 www.epicurious.com
Printable Recipe
CONNECT KIDS WITH CHEESE RECIPES & TIPS
03/08/2001
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Connect Kids with CHEESE Nutrition and
the Fun of Movement Right from the Start
Providing an early foundation of good eating habits and enjoyable play activity helps youngsters establish healthy habits for keeps. "Kids look to their parents as role models, so make sure you're eating right and are physically active, too," said registered dietitian Elizabeth M. Ward, a child nutrition expert and mother of three.
LESS THAN 1 YEAR
FOOD
· When baby is at least eight months old, present your baby with a pile of mild shredded cheese such as mozzarella. You'll please baby's taste buds while your baby practices hand-to-mouth coordination.
· Spoon up a tasty mix of cottage cheese and applesauce.
ACTIVITY
· Hold hands to help baby walk.
· Encourage baby to crawl by holding out a favorite toy.
1 - 2 YEARS
FOOD
· Offer your toddler a cheese challenge. Peel a piece of string cheese with your child for them to enjoy.
· Top waffles with cottage cheese and peaches.
· Add shredded cheese to scrambled eggs.
ACTIVITY
· Take a slow stroll around the block.
· Practice safely climbing up and down stairs.
3 - 5 YEARS
FOOD
· Make a face pizza. Top a lightly toasted English muffin half with a slice of American cheese. Offer diced pepper and tomato so your child can create a happy face.
· Personalize cheese. Cut out cheese slices with cookie cutters in the shape of your child's initials.
· Offer a tooth-friendly snack of cubed Cheddar cheese and apples.
ACTIVITY
· Put on your child's favorite tunes and dance around the room together.
· Tie a balloon to your child's tricycle to help lead a family parade around the neighborhood.
*Note: Always supervise children during meals and snacks. Young children are at risk of choking on food and remain at risk until they can chew and swallow better by about age 4.
The National Cheese Institute is the trade association for manufacturers, processors, marketers and distributors of all
types of cheese and cheese products. The American Dairy Association is a division of Dairy Management Inc., the world's largest producer-funded marketing organization of domestic dairy products.
For more information log on www.cheeseforcalcium.com.
CHEDDAR-APPLE GRANOLA BARS
Makes 24 Bars (12 servings)
Prep time: 10 minutes
Cooking time: 24 minutes
2 cups flour
1 teaspoon baking powder
1/2 teaspoon salt
3/4 cup applesauce
2 eggs
1/4 cup apple juice concentrate, thawed
1/4 cup canola oil
2-1/2 cups low fat granola
2 cups (8 ounces) shredded Cheddar cheese
Preheat oven to 350 degrees. Mix flour, baking powder and salt; set aside. Combine applesauce, eggs, apple juice concentrate, and oil. Blend with a whisk. Stir in flour mixture, 2 cups of granola, and 1-1/2 cups of cheese. Spread into a lightly greased 13 x 9-inch baking pan. Top bars with remaining cheese and 1/2 cup granola.
Bake 20 to 24 minutes or until edges are lightly browned. Let stand at least 10 minutes; cut into bars. Serve warm or at room temperature.
CHEESY MINI CORN MUFFINS
1/4 cup plain nonfat yogurt
1/4 cup vegetable oil
1 egg
6 tablespoons sugar
1 can (8.5 oz) cream style corn
1/2 cup (2 ounces) shredded Cheddar cheese
1/2 cup all-purpose flour
2 cups yellow cornmeal
1 tablespoon baking powder
1/2 teaspoon salt
Preheat oven to 325°F. Mix yogurt and oil in a mixing bowl. Add eggs, sugar and mix. Add corn, cheese, flour, cornmeal, baking powder and salt. Mix until all ingredients are moistened. Lightly spray muffin cups. Fill each cup with about 1 tablespoon of mixture. Bake for 13 to 15 minutes at 325°F or until toothpick comes out clean. Remove from pans.
Makes 28 mini muffins
Prep time: 15 minutes
Cooking time: 15 minutes
TROPICAL CHEESE SPREAD
Makes 1-3/4 cups
Prep time: 15 minutes
1 package (8 ounces) cream cheese, softened
3 tablespoons honey
3/4 teaspoon ground ginger
1 can (8 ounces) crushed pineapple, drained well
Graham crackers
Apple slices
Pineapple chunks
Strawberries
Beat cream cheese, honey and ginger in a small mixing bowl until smooth. Stir in crushed pineapple. Serve with graham crackers or assorted fruits, such as apple slices, pineapple chunks and strawberries.
Printable Recipe
COOL KID TREATS - MOLLY PELZER
09/21/2001
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Cool Kid Treats
These fun cool kid treats are sure to please the eye - and the stomach! For more recipes, visit www.familyfoodzone.com.
BROCCOLI TREES AND DINOSAUR DIP
Create a forest of broccoli trees and dinosaur dip and watch the veggies disappear. Assemble on a plate by laying 3 carrot pieces for a trunk with the broccoli florets as the leaves. Spread any yogurt-based dip under the trunk for the forest floor.
COOL KID KABOBS
Kids love food on a stick. Create a cool kabob by alternating fresh fruits and cheese. Cut the fruit and cheese into bite-size chunks, slices or shapes (use plastic knives, cookie cutters and melon balls). Carefully push a skewer through the fruits and cheese, alternating colors and shapes.
SPUD BOATS
Set sail with these tasty tater boats. Cut a baked potato in half scoop the insides out in a bowl. Mash in cheese, milk and butter. Spoon the mixture back into the skins. Warm for 2 minutes on high in the microwave. Decorate halves with broccoli topped with shredded cheese.
SUPER "SNAKEY" SUBS
This super sub is sure to slither its way into any child's heart - and mouth. Make a large ham and cheese sub on a loaf of French bread. Be sure to include lettuce and tomato. Cut the sandwich into 2-inch pieces, reserving the heels of the bread for later use. Arrange these in a snake curve on a platter. For the head, halve one heel and open it to make a snake's mouth. Use cheese cubes for the eyes and a cheese stick for the tail. Get creative and wedge 2 carrot strip "fangs" into the mouth to hold it open. Cut a piece of red pepper into a tongue shape and set it between the fangs. (For a smaller sub, use a French bread stick.)
CHEESY SPIDER
Tempt kids with this fun spider treat. Make a cracker sandwich with 2 round crackers and cheese. Insert the pretzel "legs" into the filling. With a dab of canned cheese, set raisin eyes on top.
SAILBOAT SANDWICHES
Kids will see the seashore with these fun sailboat sandwiches. Simply slice off the top of a dinner roll and hollow out. Fill the rolls with yogurt-based tuna or chicken salad or any other filling kids like. Slice Cheddar cheese into rectangles about 1/8 inch thick and cut the rectangles on the diagonal to make triangles. Insert a toothpick into each triangles to make little sails and add them to the top of your boats. Be sure to put on a blue plate to create a water affect. Watch the kids dive in.
SOMETHING FISHY
Make your child's favorite grilled cheese sandwich. Use a fish shaped cookie cutter to cut out the sandwich. Be sure to add gold fish crackers and gummy worms on the side. Serve with tomato soup made from milk for a fun fish treat.
PIZZA MEN
Create these fun pizza men and watch kids dig in. Spread tomato sauce on English muffin halves. Sprinkle grated cheese all over the halves. Add olive halves for eyes and a nose, and red pepper slice for a mouth. Use extra cheese for hair.
MINI FRUIT PIZZAS
Here's a sweet variation to pizza men. Spread instant vanilla pudding made with milk on top of rice cakes. Use assorted fresh fruits like blueberries, raspberries, strawberries, grapes, apples or bananas to create the face. For extra kick, heat your favorite jelly in the microwave for 20 to 30 seconds until melted and drizzle on top.
THE HOW TO'S OF FONDUE
Introduce a new eating method with fondue. Place cubed, processed cheese in a microwave-safe dish. Microwave on low heat until creamy, being careful not to burn it. Meanwhile, cut up your child's favorite breads, fruits, and veggies. Gather toothpicks for dipping. Let the cheese cool a bit and watch them dip and dunk!
CHEESY MOUSE
There's a mouse in the house. Cut a fresh pear in half and seed it. Using a slice of cheddar cheese, cut out whiskers and paws and place on pear. Use string cheese to create eyes and a tail.
ANTS ON A LOG
Kids will go crazy over this fun treat. Simply spread cheese on a celery stick and top with raisins.
CHEF COMBO BUG
This fun bug is easy enough for even the kids to create. Using string cheese and pretzel sticks, create a creepy crawly bug. Take a piece of string cheese and stick pretzels in the sides as legs and antennas.
PURPLE COW
Add 1-1/2 tablespoons of frozen grape juice concentrate to 3/4 cup of milk and 1/4 cup of vanilla yogurt. Kids will be moo-ing for more of this purple concoction.
POPPIN' POPCORN
9 to 9-1/2 cups popped popcorn (one 3.5 ounce bag microwaveable popcorn)
Variation #1 Sweetened Buttered Popcorn -- Combine 1/4 cup (1/2 stick) butter, melted, with 2 tablespoons fruit preserves. Toss with popcorn to coat evenly.
Variation #2 Herb Buttered Popcorn -- Combine 1/4
cup (1/2 stick) butter, melted, with 2 teaspoons Italian seasoning. Toss with popcorn to coat evenly.
Variation #3 Cheesy Popcorn --Combine Macaroni and Cheese topping from boxed macaroni and cheese packaged dinner. Toss with popcorn to coat evenly.
Printable Recipe
CURRIED APPLE CHIPS - CHEF DOMINIC
09/24/2001
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1 cup water
1 cup sugar
1-1/2 tablespoon Thai curry paste
1 apple, thinly sliced
Place the water, sugar and curry paste in saucepan and allow to boil for five minutes. Cool the curry syrup. While the syrup is cooling, cut the apples as thinly as possible.
Dip each slice of apple into the curry syrup and place on a baking sheet lined with parchment paper or silpat baking sheet. If using a convection oven, invert a cooling rack that has been sprayed with food release. Place in a low oven for 2-3 hours or overnight with just the pilot light.
Printable Recipe
DECORATIVE FIREPLACE SCREEN - LYNN GINGRAS-TAYLOR
07/27/2001
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SUPPLIES:
1. 4 pieces black-on-black foamcore cut to 12" x 29" size (fireplace openings may vary in size so cut your panels to meet the needs of your opening.)
2. 4 sheets white Unryu paper with white fibers cut to 14" x 31" (again, cut paper to fit foamboard panel size you are working with.)
3. Soft pastels - any variety of colors suitable to your decorating needs
4. Screen (fixed into a frame, such as a needlepoint circle frame) or sieve (for powdering pastels)
5. Acrylic matte medium
6. White glue (Elmer's will do nicely)
7. Water
8. Black tissue paper
9. Heavy black specialty paper (as used in Oriental Wallhanging project), cut into 2" x 23" strips
10. 1/2" or 3/4" bristle brush
11. 12" x 29" stencil board (or heavy paper or mat board)
12. Craft knife
13. Pastel pencil for drawing and tracing design (pastel pencil is best to use because it dusts off easily with a soft cloth)
14. Plastic bags to work on (glue and water mixture will not stick to them when drying)
15. Spray bottle
16. Heavy books for weighting down wet panels.
DIRECTIONS:
1. Draw or trace desired design for each screen panel on stencil, leaving a 2" border on top and sides and a 2-1/2" border on bottom (you'll need one stencil piece if you are using repeating design, or a stencil for each design pattern).
2. Using craft knife, cut out design on stencil.
3. Fitting stencil over each foamboard panel piece, trace cut out areas with pastel pencil.
4. Cut out traced areas on screen panels.
5. Crease and tear (or cut) Unryu paper sections to size indicted (each paper piece should be 1" wider than total cut out section of foamboard panels).
6. Mix white glue and water together, 1 part glue to 2 parts water.
7. Working with 1 paper section at a time, lay it on plastic bag (work on an area, floor or table, where wet paper can stay until dry), and spray until soaked with glue and water mixture.
8. Powder the pastels over the wet paper by rubbing them on screen and moving screen randomly until paper is throroughly covered with color.
9. Repeat Step 8 with each paper section.
10. Let all paper sections dry completely.
11. While paper sections are drying, tear strips of black tissue paper and attach to FRONT of foamboard panels (after gently dusting off telltale tracing lines) by painting them on with acrylic matte medium (paper will crease and wrinkle but that is the desired effect). Cover panel completely.
12. Repeat Step 11 on each foamboard panel. Let them dry completely.**
13. When all gameboard panels and paper sections are dry, attach paper sections to BACKS of panels, pastel-covered side of paper DOWN, by brushing acrylic matte medium on all areas of panel that paper touches and then gently brushing more matte medium on paper edges and sections covering areas of foamboard.
14. Place plastic bags over panels and weight down with heavy books (or boards), placed gently and evenly along length of panel. This will insure that boards dry flat.
15. When panels are dry, place face down approximately 1/2" apart. Brush acrylic matte medium about 1" in on adjacent panel edges and attach black specialty paper strips (these will act s hinges to hold panels together). Cover attached areas of hinges with more of the matte medium.
16. Again, cover with plastic bags, weight down evenly and let dry.
17. Voila! You have just made a folding decorative screen for your fireplace that you can enjoy and others will compliment.
**As panels dry, they will bow. Don't let this worry you. To avoid bowing you can cover wet panel with plastic bags and weight down evenly with heavy books, etc., until dry, as indicated in Step 14. Otherwise, you can correct bowing by weighting panels after attaching pastel covered paper (see Step 14).
Printable Recipe
EASY AFTER SCHOOL SNACKS
03/29/2001
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FRUIT KABOBS
Sections of 1 orange
1 pear, sliced
1 cup sliced strawberries
1 cup sliced peaches
1 cup sliced apples
1 cup sliced plums
1 cup watermelon balls
1/2 cup blueberries
1 cup sliced kiwifruit
1 banana, sliced
1 cup seedless grapes
Juice of 1 lemon
Combine the fruit in a bowl and add the lemon juice. Toss gently to coat. Thread the fruit alternately on skewers and place on a serving disy. May serve with yogurt for dipping.
Yield: 20 servings
BERRY BANANA SMOOTHIE
1 small banana, cut up and frozen
1/4 cup fresh or frozen assorted berries
1 cup orange juice
3 tablespoons low-fat vanilla yogurt
Process the banana, berries, orange juice and yogurt in a blender until smooth. Pour into tall glasses. Garnish with fresh sliced strawberries.
Yield: 2 servings
MOLASSES SUGAR COOKIES
1 cup sugar
3/4 cup melted shortening
1/4 cup dark molasses
1 egg
2 cups flour
2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground ginger
1/2 teaspoon salt
1 cup sugar
Beat 1 cup sugar, shortening, molasses and egg in a mixer bowl until blended. Add a sifted mixture of the flour, baking soda, cinnamon, cloves, ground ginger and salt and mix well. Chill, covered, in the refrigerator. Shape into 1-inch balls. Roll in 1 cup sugar. Arrange 2 inches apart on a greased cookie sheet. Bake at 375 degrees for 8 to 10 minutes or until light brown. Cool on cookie sheet for 2 minutes. Remove to a wire rack to cool completely.
Yield: 36 servings
Printable Recipe
EDIBLE FLOWERS CHART
05/24/2001
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ANGELICA - May be skin allergen to some individuals. Good with fish and the stems are especially popular candied. Tastes like: celery-flavored.
ANISE HYSSOP: Tastes like: sweet, anise-like, licorice
APPLE: East in moderation; may contain cyanide precursors. Tastes like: delicate floral flavor.
ARUGULA: Tastes like: nutty, spicy, peppery flavor
BASIL: Tastes like: different varieties have different milder flavors of the corresponding leaves. Tastes like: lemon, mint.
BEE BALM: Used in place of bergamot to make a tea with a flavor similar to Earl Grey Tea.
BORAGE: Tastes like: light cucumber flavor.
BURNET: Tastes like: faint cucumber flavor, very mild.
CALENDULA*: Tastes like: poor man's saffron, spicy, tangy, peppery; adds a golden hue to foods.
CARNATION: Tastes like: spicy, peppery, clove-like.
CHAMOMILE*: Tastes like: faint apple flavor, good as a tea.
CHICORY*: Buds can be pickled.
CHIVES(Garden): Tastes like: mild onion flavor.
COVES(Garlic): Tastes like: garlicky flavor.
CHRYSANTHEMUM(Garland)*: Tastes like: slight to bitter flavor, pungent
CITRUS(Lemon): Tastes like: waxy, pronounced flavor, use sparingly as an edible garnish, good for making citrus waters.
CLOVER: Raw flowerheads can be difficult to digest.
CORIANDER:
CORNFLOWER*: Tastes like: sweet to spicy, clove-like.
DANDELION*: Tastes like: very young buds fried in butter taste similar to mushrooms. Makes a potent wine.
DAY LILY: Many lilies (Lillium species) contain alkaloids and are NOT edible. Day lillies may act as a laxative. Tastes like: sweet, srunch, like a crisp lettuce leaf, faintly like chestnuts or beans.
DILL:
ENGLISH DAISY*: Tastes like: tangy, leafy.
FENNEL: Tastes like: sweet, licorice flavor.
FUCHSIA: Tastes like: slightly acidic; boiled makes a nice beverage.
HOLLYHOCK: Tastes like: very bland, nondescript flavor.
HONEYSUCKLE (Japanese): Berries are highly poisonous. Do NOT eat them!
HYSSOP: Should be avoided by pregnant women and by those with hypertension and epilepsy.
IMPATIENS: Tastes like: delicate sweet flavor, used for teas.
JOHNNY-JUMP-UP): Contains saponins and may be toxic in large amounts. Tastes like: sweet to bland flavor.
LAVENDER: Lavender oil may be poisonous. Tastes like: floral, slightly perfumey flavor.
LEMON VERBENA: Tastes like: lemony flavor, usually steeped for tea.
LILAC: Tastes like: lemony, floral, pungent.
MALLOW(Common): Tastes like: sweet, deleicate flavor.
MARIGOLD(Signet): Tastes like: spicy to bitter.
MARJORAM:
MINT:
MUSTARD: Eating in large amounts may cause red skin blotches.
NASTURIUM: Buds are often pickled and used like capers. Tastes like: sweet, mildly pungent, peppery flavor.
OKRA: Tastes like: similar to squash blossoms.
PANSY: Tastes like: very mild sweet to tart flavor
PEA: Flowering ornamental sweet peas are poisonous.
PINEAPPLE GUAVA: Tastes like: similar to the ripe fruit of the plant, flavorful.
PRIMROSE: Birdseye Primrose causes contact dermatitis. Tastes like: bland to sweet flavor.
RADISH: Tastes like: milder, sweeter version of the more familiar radish heat.
REDBUD: Tastes like: mildly sweet.
ROSE: Tastes like: sweet, aromatic flavor, stronger fragrance produces a stronger flavor. Be sure to remove the bitter white portion of the petals. ROSE HIPS are also edible.
ROSEMARY: Tastes like: pine-like, sweet, savory.
RUNNER BEAN: Tastes like: nectar, bean-like.
SAFFLOWER*: Another "poor man's saffron" without the pungent aroma or strong flavor of the real thing.
SAGE: Sage should not be eaten in large amounts over a long period of time. Tastes like: varies by type.
SAVORY(Summer):
SCENTED GERANIUM: Citronella variety may not be edible. Tastes like: varies with differing varieties from lemon to mint.
SNAPDRAGON: Tastes like: bland to bitter flavor.
SOCIETY GARLIC: Tastes like: a very mild garlic flavor.
SQUASH BLOSSOM: Tastes like: sweet, nectar flavor.
SUNFLOWER*: Tasts like: leafy, slightly bitter. Lightly steam petals to lessen bitterness. Unopened flower buds can be steamed like artichokes.
THYME: Tastes like: lemon, adds a nice light scent.
TUBEROUS BEGONIA: ONLY HYBRIDS are edible. The flowers and stems contain oxalic acid and should not be consumed by individuals suffering from gout, kidneystones, or rheumatism. Further, the flower should be eaten in strict moderation. Tastes like: crisp, sour, lemony.
VIOLET: Tastes like: sweet, nectar.
YUCCA: Only the petals are edible. Other parts contain saponin, which is poisonous. Large amounts may be harmful. Tastes like: crunchy, fresh flavor.
FLOWERS TO AVOID: Some flowers in particular to be avoided (but not a complete list) are: azalea, crocus, daffodil, foxglove, oleander, rhododendron, jack-in-the-pulpit, lily of the valley, poinsettia and wisteria.
*Only the petals of these composite flowers are edible. The pollen of composite flowers is highly allergenic and may cause reactions in sensitive individuals. Sufferers of asthma, ragweed, and hayfever should not consume composite flowers, and may have extremem allergies to ingesting any flowers at all.
Printable Recipe
ERIN'S HOME SPA TREATMENTS
05/16/2001
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SIMPLE PIMPLE SOLUTIONS:
Dab garlic juice on emerging and maturing pimples.
Soak a cotton ball in salt water. Press over blemish to dissolve the unsightly top.
Dab a bit of honey on the blemish to deep clean the pore and draw out bacteria. Let sit for 10 minutes.
OTHER TIPS:
Invigorate and soften feet with 1/4 cup granulated sugar and 2 tablespoons almond oil added to a basin of warm water. Gently massage feet and slip into cotton socks.
Combine 2 egg yolks with one ounce rum. Apply mixture to dry hair. The rum will open the hair shaft so that the egg yolks can penetrate and nourish hair. Cover your head with a shower cap and shampoo after 15 minutes.
Thin cucumber slices used as compresses over closed eyes will relieve soreness and puffiness.
Mash up a melon and apply the remains to your face. Rinse clean after 15 minutes. Melons are rich in beta carotene, a substance that combats cell damage.
Mix kitty litter with a little water for a great natural clay mask that will detoxify your skin and body. Make sure you use kitty litter that's 100% clay with no additives.
Printable Recipe
FEBRUARY 2001 - BETTER SNACKS
02/05/2001
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Banana
Wash. Eat. Peel. How easy is that?
· Cut bananas into slices and sandwich each slice between two mini pretzel twists
· Cut bananas into slices and eat on top of cereal or oatmeal.
· Make a fruit smoothie using orange juice, yogurt, banana slices and frozen strawberries.
Buying tips: Buy bananas in a bunch that have a slight green and rich yellow color. The peel should be free of wrinkles.
Special tips: Bananas ripen after they are picked, so keep at room temperature to ripen a banana.
Storing tips: Store in the refrigerator to keep longer. The peel will darken but the fruit will be fresh and ripe. Bananas will freeze well in foil and can last up to 6 months.
Serving size: 1 medium banana
Mushrooms
Wash. Slice. Eat. How easy is that!
· Slice mushrooms and dip in low-fat Italian dressing.
· Chop and put mushrooms in a salad with other vegetables such as tomatoes, peppers, radishes and celery.
· Put sliced mushrooms on a piece of bread, top with cheese, and melt in microwave. Dip in spaghetti sauce.
Buying tips: Choose well-shaped and clean mushrooms with no black spots.
Special tip: To wash, rinse mushrooms in cold water with the stems down so water does not run under the cap.
Storage tips: Mushrooms should be stored in a paper bag or an open container in the refrigerator and are best
used within 2-3 days.
Serving size: ½ cup sliced mushrooms
Potato
Wash. Peel. Eat. How easy is that!
· Peel and cut fresh, raw potato into bite-size pieces. Sprinkle with pepper or eat plain.
· Pierce potato with a fork, place in microwave, and cook on high for 4 minutes. Cut in half and top with low-fat sour cream or yogurt.
· Slice potatoes with skin, sprinkle with seasonings, and bake in oven on 400 for 20 minutes. Makes great homemade French fries or chips depending if sliced or cut into wedges.
Buying tips: Choose firm and fairly smooth potatoes. Avoid potatoes that have sprouted or have wilted or wrinkled skin, cut surfaces, green or dark areas.
Special tip: Do not wash potatoes until ready to use. Do not store potatoes with onions.
Storing tips: Store in a cool, humid (but not wet), dark place. Do not refrigerate. Scrub with vegetable brush and rinse with cold water at time of use.
Serving size: 1 medium potato
Tangerine
Wash. Peel. Eat. How easy is that?
· Peel and put sections in a plastic bag and store in the refrigerator.
· Put tangerine sections on a toothpick with grapes and pineapple chunks.
· Mix tangerine slices with low-fat vanilla yogurt and sliced almonds for a refreshing salad.
Buying tips: Look for smooth skins, free of soft spots. The fruit should feel firm and heavy.
Special tip: To wash, rinse with cold water.
Storing tips: Keep fruit at room temperature; it will last for 2 weeks. For longer storage, put fruit in a plastic
bag in the refrigerator.
Serving size: 1 medium tangerine. Do not eat skin.
**************************************************************************
Please make note of my new e-mail address: mjtemple@iastate.edu
Jan Temple, Nutrition and Health Field Specialist
4265 Oak Crest Hill Road SE, Iowa City, IA 52246
Phone: 319-337-2145 FAX: 319-337-7864 Cell: 319-330-6175
e-mail: mjtemple@iastate.edu
Food for Fitness and Fun Web Page:
http://www.extension.iastate.edu/food/
Printable Recipe
FITNESS & FUN, MAY 2001 - JAN TEMPLE
05/07/2001
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Shake Up Your Snacks -
PICK A BETTER SNACK
MAY featured produce items for the Pick A Better Snack Campaign include:
· Asparagus
· Spinach
· Rhubarb
· Strawberries
Receive information about the produce by contacting an Iowa State University Extension Office or from the web:
www.extension.iastate.edu/food/
TACO SALAD SUNDAES MAKES 6
This is a fun yet simple way for Dad and the kids to treat Mom to a special meal on Mother's Day. It allows time for adult child interaction in the kitchen as well as some fun eating. Happy Mother's Day!
TOAST CUPS:
12 slices whole wheat bread, crusts removed
Refrigerated buttered-flavored spray
SALAD:
1-1/2 cups cooked and drained ground beef seasoned
with taco seasoning OR grilled chicken
1-1/2 cups lettuce (Time Saver: Use bagged salad mix)
3/4 cup salsa
1/2 cup reduced fat sour cream
2 Tablespoons reduced fat shredded cheddar cheese
1 Tablespoon chopped chives, cilantro or green onions for garnish (optional)
6 pitted ripe olives
For each toast cup, place one slice of bread halfway over another. Roll flat. Press into large custard cup or jumbo muffin tin that has been sprayed with non-stick vegetable spray. Bake at 350 degrees for 12-15 minutes or until the bread is toasted. Cool for 5 minutes before removing from pan to wire rack to cool completely.
For each sundae, put 1/4 cup beef or cubed chicken in the cooled toast cup. Add 1/4 cup lettuce (bite size pieces). Next add 2 tablespoons salsa; about 1 tablespoon sour cream and 1 teaspoon shredded cheese. Garnish with chopped chives and a ripe olive.
Adapted from Taste of Home's Light and Tasty, Premiere Issue
LUSCIOUS LEMON LIGHTNING
This blender drink will be a favorite with all ages. It would taste great with the taco sundae or as a great snack any time.
1 cup sugar free lemonade
1 cup reduced fat or fat free lemon flavored yogurt
1/2 cup sugar free lemon-lime soda
2 sticks cherry flavored licorice
Combine first three ingredients together in blender. Pour into 2 tall glasses. Cut ends from licorice and use as a straw to enjoy this lemony treat.
Adapted from Healthy Treats and Super Snacks for Kids by Penny Warner, ISBN 0-8092-3628-1
BIG AND BOLD BUTTERFLIES
These sandwiches are great for an end of the school year or springtime party. Serve with the Lemon Lightning (above) and it will be a party the kids will go home talking about and requesting to have more!!.
For each sandwich you will need:
1 slice white or whole wheat sandwich bread
1/2 piece string cheese
1 slice American cheese
Carrot and celery slices
Margarine or cream cheese to be "glue"
To assemble:
Cut bread in half from corner to corner (making 2 triangles). Place triangles on individual plate with the uncut corners pointing toward the center of the plate-cut edges facing out. Cut cheese slice from corner to corner. Place it on top the bread. Add spots to the butterfly with pieces of carrot and celery attaching with margarine or cream cheese. Make antennae from small pieces of celery.
Printable Recipe
FLAMBEED MUSHROOM CAPS
09/27/2001
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3 tablespoons herb butter
6 medium - large mushroom caps
1/2 cup brandy
1-1/2 cups mild beef stock
1. Preheat skillet, add butter, then add mushroom caps.
2. When melted, flip mushroom caps.
3. Remove from heat, add brandy, and return to stovetop; tilt slightly to ignite.
4. When flame goes out, add beef stock.
5. Continue to cook for about 5 minutes. Sauce is finished when it is near syrup consistency.
Printable Recipe
FOOD FOR FITNESS & FUN - OCTOBER 2001 - JAN TEMPLE
10/03/2001
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PICK A BETTER SNACK & ACT
OCTOBER featured produce items for the Pick A Better Snack and Act Campaign include:
· Snap or Snow Peas
· Grapes
· Carrots
· Jicama
· Apples
Receive information about the produce and the Snack and Act Bingo card by contacting an Iowa State University Extension Office or from the web:
www.extension.iastate.edu/food/
Return completed Snack and Act Bingo cards to:
Pick a Better Snack
P. O. Box 1913
Iowa City, IA 52244
BUSY COOK'S APPLE SUNDAES Serves 6-8)
6 large tart apples, cored and cut into chunks
1 cup golden raisins
2/3 cup apple juice
2 Tablespoons sugar
2 teaspoons cinnamon
Dash allspice
Fat-free frozen vanilla yogurt
Granola
Combine first 6 ingredients in a microwave safe dish. Cover and cook at full power 6-8 minutes or until apples are tender. Serve warm or cold over frozen yogurt. Garnish with granola if desired.
Adapted from Taste of Home's 2000 Quick Cooking Annual Recipes, Reiman Publications
HARVEST PUMPKIN SMOOTHIE
2 cups (1# can) canned pumpkin puree
1/2 cup firmly packed brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup orange juice
1 quart nonfat frozen vanilla yogurt
Combine all ingredients with a blender until smooth. To make it extra festive, serve from a carved-out pumpkin.
Adapted from Healthy Treats and Super Snacks for Kids, Penny Warner, Contemporary Books, ISBN 0-8092-3628-1
SURPRISE GHOSTS (MAKES 2 GHOSTS)
Make a banana an exciting snack.
Peel a banana and cut it in half cross-wise. Cut the banana in half again-this time lengthwise. Use a plastic drinking straw to scoop out the center of the banana. Convert a plastic snack bag into a decorator bag. You will want two bags-one filled with peanut butter the other filled with chocolate frosting. (OR: use chocolate flavored peanut butter available in some locations.) Use scissors to cut a small hole in the corner of each bag. Squeeze a thin strip of filling into each half of the banana. Put the two halves of banana back together and stand it on the cut end. Make a face on the ghost using small pieces of chocolate candy (the pointed end will stick right into the banana). It will look like a regular banana until you bite into the surprise inside!
FUZZY PUMPKINS
Sounds unusual to mix carrots and cream cheese, but it's surprisingly good tasting AND fun - especially in October!
Combine 8 ounces cream cheese with 1 cup grated carrots and 1 tablespoon orange juice. Spread this mixture on round snack crackers or mini bagels. Make the pumpkin fuzzy by sprinkling extra grated carrot on top. Make a stem and face with celery pieces.
MONSTER TEETH
Use a russet potato OR try jicama (the Mexican potato featured this month) to make this' edible disguise.'
Cut a rectangle about the size of a large domino from a piece of raw potato or peeled jicama. Cut teeth shapes into the lower half of the 'domino'. You are now ready to place this strip of potato between your lip and gums and make scary faces. When finished using as 'teeth', enjoy as a low-fat snack!
APPLE CIDER WARNING
Reminder: The U.S. Food and Drug Administration issued a regulation in 1998 requiring that a warning statement appear on the label of fruit and vegetable juice products that have not been pasteurized. The regulation was prompted by an outbreak of E. coli 0157:H7 in apple cider that resulted in the death of one child.
Iowa Cider producers are implementing good manufacturing practices to reduce the risk of contamination. However, to be safe, cider consumed by children and senior citizens that has not been pasteurized should be heated to 160 to 180 degrees F for 30 seconds. The cider can then be drunk warm or cooled in a clean container and consumed cold.
HEALTHIER HALLOWEEN TREATS
Are you ready for trick or treaters? Here is a list of fun surprises that won't decay their teeth or displace healthy foods from their diets.
Food Items
Fun Fruits: Use stickers to decorate fruit for Halloween. Green apples and oranges can be decorated like a jack-o-lantern
Raisins in individual boxes
Granola bars
Cartons of fruit juice
String cheese that is individually wrapped
Packages of low-fat crackers with peanut butter or
cheese filling
Sugarless gum
Small tubs of puddings that require no refrigeration
Single-serve packets of low-fat popcorn that can be microwaved later.
Non-Food Items
Pencils or erasers
Stickers
Wrap a quarter with a white napkin to form a ghost.
Party favors--balloons, horns, etc.
Coins (Caution: choking hazard for very young children)
Trading cards
Movie, restaurant or ice cream store coupons
Adapted from Communicating Food for Health, October 2001
GO FOR THE WWhole Wheat Pasta They'll Eat
Whole wheat pasta offers more fiber, calcium, copper, magnesium, manganese, B-vitamins and zinc, but it is difficult to make palatable, especially for people who are used to "the white stuff." Here are some tips to try:
· Make sure the water is at a full boil before adding the whole wheat pasta. This will keep it from getting mushy.
· Undercook the whole wheat pasta slightly. Most package directions use cooking times for the regular white pasta and this is too lengthy. Communicating Food For Health test kitchens found that 7-8 minutes is adequate for whole wheat spaghetti.
· Finish cooking the whole wheat pasta in the sauce. The best results come from undercooking the pasta in the water, mixing it with the sauce and microwaving with the sauce for about 3-6 minutes to finish it. The pasta will absorb some of the sauce and have a nice flavor and texture, very similar to the "white stuff."
· Add vegetables or beans to your pasta sauce. These add nutrients and fiber to the pasta dish; they also add a nice color contrast to the appealing natural look of whole wheat pasta.
· Use a thick pasta sauce. Using a thick sauce will help hide the darker color of the pasta. To make the pasta sauce thicker, add a little tomato paste.
· Use a generous amount of pasta sauce. Whenever possible you should choose a low-sodium version. Try to find one with less than 300 mg of sodium per half-cup serving or make your own by adding Italian seasoning to no-salt-added tomato sauce.
· Use a small amount of grated Parmesan cheese on the top of the whole wheat pasta. Herbs such as marjoram, basil and oregano taste really good too.
· Experiment with different brands of whole wheat pasta to find the one you like. Don't give up just because you don't like the first one you try.o
Taken from: Communicating Food for Health, October 2001
Printable Recipe
FUN & FITNESS IDEAS FOR FATHERS & FAMILIES - JUNE 2001 - JAN TEMPLE
06/04/2001
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LEMON/LIME SHAKIN' SHERBET
This recipe is a great way to have some fun, get some exercise, and eat a calcium rich, low-fat food.
In a quart size freezer weight plastic bag combine the following:
1/4 cup Lemon or Lime juice
2 cups skim milk
1-cup sugar
Food coloring: For Lemon use 4 drops of yellow; for Lime sherbet use 4 drops of green
In a 1-gallon freezer weight plastic bag, mix:
5 cups cubed ice
3/4 cup rock salt
1/4 cup water
To freeze: Place the 1-quart sherbet bag inside the 1-gallon ice mixture bag. Wrap the bags in a terry towel to protect your hands from the cold. Agitate 8-10 minutes. When the sherbet feels firm when you pinch the bag, remove sherbet bag from rock salt mixture. Dry the bag on the towel. Use scissors to cut hole in a bottom corner of the bag. Squeeze mixture into serving bowls or cups.
GET MORE JUICE FROM LEMONS AND LIMES
When buying lemons and limes look for smooth skins that are free of soft spots. The fruit should feel firm and heavy. Note that lemons and limes do not ripen further after harvest. Store lemons and limes at room temperature and they will keep for about 2 weeks. For longer storage, put them in a plastic bag in the refrigerator where they will keep up to 6 weeks.
Lemons and limes will yield the most juice when at room temperature. If they have been refrigerated, place them in hot water to warm them OR put in the microwave for 30 seconds. Then, roll the fruit to soften it. Anticipated yields:
· Large lemon yields 3-4 Tablespoons juice;
2-3 teaspoons zest.
· Large lime yields 2-3 Tablespoons juice;
1-2 teaspoons zest.
Keep in mind that lemons and limes can add much flavor to your cooking. Their zesty taste makes them an excellent salt substitute.
Shake Up Your Snacks -
PICK A BETTER SNACK
JUNE featured produce items for the Pick A Better Snack Campaign include:
· Green Beans
· Peaches
· Radishes
· Lemons and Limes
Receive information about the produce by contacting an Iowa State University Extension Office or from the web:
www.extension.iastate.edu/food/
HEALTHY GIFT IDEAS FOR DAD
Here are some healthy gift ideas for Father's Day:
· Gift certificate to the gym
· Gift certificate for a personal trainer or other sporting type lessons (golf, tennis, swimming, running, etc.)
· Sporting apparel
· Certificate for walking, biking or swimming - be a partner!
· Certificate for healthy home-cooked meal
· Lunch or dinner at a healthy restaurant
· Gardening tools or equipment to increase physical activity
· Sporting equipment - golf, tennis, running, swimming, etc.
· Father/son or father/daughter lessons or equipment for participating together in a sport such as swimming, bicycling, walking, golf, tennis, etc.
· Hat, water bottle or radio with headphones (walking/running style) for walking or running
· New athletic shoes
· New athletic socks
· Athletic watch
· Heart rate monitor for keeping exercise within target heart rate zone
· Book or magazine on exercise
· Healthy cookbook or magazine - men like to cook or learn to cook too!
Source: Communicating Food for Health, June 2001
FRENCH GRILLED VEGGIES
If you are planning a backyard barbeque try serving these vegetables to give everyone a step towards better health.
1 zucchini cut in large chunks
1 yellow squash cut in large chunks
1 pint whole mushrooms, washed
1-cup onion chunks
1/4 cup lowfat French dressing
Place vegetables in large covered microwave container. Microwave on high until veggies are still crisp and barely tender, about 3 minutes. Remove from microwave, rinse in cold water and add dressing. Marinate up to 6 hours. Grill veggies briefly on preheated grill until heated through, brushing more dressing as needed. Serve hot.
Source: Communicating Food for Health, June 2001
COOL FRUIT SMOOTHIES
In the heat of a summer day, what could be better than cooling down with an ice-cold, calcium rich, fruit smoothie? They are perfect for a quick breakfast, healthy lunch or snack. Create your own smoothie using two or three of your favorite fruits. Add a splash of yogurt or milk. Blend until smooth.
Wholesome Additions to your Smoothie
· Wheat germ is an excellent source of fiber, folate and the antioxidant vitamin E. Top your smoothie with one to two tablespoons.
· Roasted or toasted nuts can provide extra protein. Add one tablespoon.
· Nonfat dry milk powder is an excellent source of fat-free, high-quality protein. Add two to four tablespoons.
· Ground flaxseed is rich in omega-3 fatty acids that promote heart and artery health and may protect against cancer. Add one to two tablespoons.
Adapted from: American Institute for Cancer Research Newsletter, Summer 2001, Issue 72
PURPLE COW SMOOTHIE
1-cup skim milk
1-cup calcium fortified orange juice
1 banana
1/2 cup frozen blueberries
1/4 cup wheat germ
Place all ingredients in a blender. Blend on high speed until pureed smooth. Serve immediately or refrigerate until ready to serve, up to 12 hours. If you make it ahead, blend again quickly before serving.
Source: Communicating Food for Health, May 2001
CHILDHOOD OBESITY: LINKED TO OVER-CONSUMPTION OF SOFT AND FRUIT DRINKS
Researchers at the Harvard School of Public Health looked at 548 ethnically diverse 11 to 12 year-old children and examined their dietary intakes over a two-year period. The results showed that those children who increased their intake of sugar-laden beverages had increased body weight. Additionally, the odds for becoming obese among these children increased 1.6 times for each additional can or glass of soft drink consumed each day.
Source: The Lancet, February 17, 2001: 357:505-508, 490:491.
"NEW" BEEF CRUMBLES
You may already have found "beef crumbles" (pre-cooked hamburger) in your super market. I am finding it at several stores in my area. Here is some information about the product.
There are at least two different companies marketing beef crumbles. One company offers three flavors of crumbles that may be found in the refrigerator section. It has about a 30-day shelf life ... UNOPENED. Once it's opened, it must be treated just like cooked meats. The package is 12 ounces, but equals the amount of crumbles from one pound of ground beef.
The other brand you may be seeing is a product that is frozen. It comes in a 22.5 oz package and is equivalent to 2 pounds of ground beef.
You can use these products in any recipe that calls for cooked crumbled ground beef. It could be a great solution for those hectic summer meals.
An added bonus of the product is its food safety status. Since it is a thoroughly cooked meat product when it's purchased, you won't have to worry about E. Coli 0157.H7. This is especially good news for young children and senior citizens.
Prepared by Jan Temple, CFCS
Iowa State University Extension
Nutrition Field Specialist, Housed in Johnson Co.
Phone 319-337-2145; Fax 319-337-7864
E-mail: mjtemple@iastate.edu
http://www.extension.iastate.edu/food
Printable Recipe
GOOD NUTRITION - HALLOWEEN/MOLLY PELZER
10/29/2001
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Scare Good Nutrition Into Halloween
Cast a nutritious spell this spooky holiday with these tasty food ideas perfect for Hobgoblins of all ages!
ORANGE SMOOTHIE
Fresh fruit, orange juice, and yogurt make up this healthy Halloween shake. Serve for breakfast or as a snack. For a special occasion, drizzle a little chocolate syrup through it.
1/2 cup fresh or canned pineapple, drained and cut into chunks
1/2 cup orange sections, seeded and cut into chunks
2 Tablespoons orange juice (fresh, preferably)
1/2 cup plain or vanilla yogurt
2 Tablespoons chocolate syrup (optional)
Place the pineapple, oranges and orange juice in a food processor or blender and puree. Add the yogurt and puree until smooth. Serve in tall, chilled glasses. Drizzle in the chocolate syrup, if desired. Serves 2.
JACK-O'-LANTERN CHEESEBURGER PIE
1 pound ground beef
1 medium onion, chopped
1 garlic cloves, pressed
3/4 teaspoon salt
1/2 teaspoon pepper
1/4 cup ketchup
1 teaspoon Worcestershire sauce
1 (15-ounce) package refrigerated piecrusts
3 cups (12 ounces) shredded Monterey Jack cheese, divided
2 Tablespoons water
1 large egg
Red and yellow liquid food coloring
COOK first 5 ingredients in a large skillet over medium-high heat, drain. Stir in ketchup and Worcestershire sauce; cool.
UNFOLD I piecrust, and place on a lightly greased baking sheet. Spread mustard evenly over crust. Stir together meat mixture and 2 cups cheese; spoon onto center of crust, leaving a 2-inch border.
UNFOLD remaining piecrust, and cut out a jack-o'-lantern face, reserving pastry cutouts to use as a stem. Place crust over meat mixtures; crimp edges of crust, and fold under. Place stem on top of jack-o'-lantern face
WHISK together 2 tablespoons water, egg, and 1 drop each of read and yellow food coloring; brush over crust.
BAKE at 425 degrees for 20 minutes; remove from oven, and brush again with egg mixture. Fill eyes, nose, and mouth with remaining 1 cup cheese. Bake 5 to 10 more minutes until golden brown. (This recipe is from October 2000 Southern Living Magazine)
CHEESY CRYSTAL BALL
You will love this blend of cheeses on fruit slices or crackers
Prep: 40 minutes - Chill: 4 to 24 hours - Makes 1-3/4 cups
1 (8-ounce) package cream cheese
1 cup shredded Taco cheese
2 Tablespoons margarine or butter
1 Tablespoon milk
2 Tablespoons apple jelly or strawberry jelly
Assorted crackers
Apple or pear wedges
Put cream cheese, taco cheese, and margarine or butter in mixing bowl. Let stand at room temperature for 30 minutes. Add milk to the cheese mixture in the mixing bowl. Beat with electric mixer on medium speed until combined, stopping occasionally to scrape the bowl with rubber scraper. Mix well.
Cover the bowl with plastic wrap. Place bowl in refrigerator and chill for 4 to 24 hours.
Use your hands to shape the cheese mixture into a ball. Place the ball on a serving plate.
Put the jelly in a microwave-safe bowl and microwave, uncovered, on high about 20 seconds or until melted. Use hot pads to remove bowl from microwave. (Or, put the jelly in a saucepan. Place the saucepan on the stove on low heat. Cook until jelly is melted, stirring now and then. Remove saucepan from burner.
Use a pastry brush to brush melted jelly over the cheese ball. Let stand about 15 minutes before serving. Serve cheese ball with crackers and apple or pear wedges.
HOT BROCCOLI CHEESE DIP
Set out this bubbling dip with an assortment of fresh veggies and slices of cocktail bread and let the party begin!
Prep Time: 5 minutes - Baking Time: 15 minutes - Makes 3-1/2 cups
2 cups finely shredded Mild Cheddar cheese
1 (10 ounce) package frozen chopped broccoli,
thawed, well drained
1 (8 ounce) package Cream Cheese
1 cup sour cream 1 envelope Mild Italian Salad
Dressing mix
Mix all ingredients until well blended. Spoon into 9-inch pie plate.
Bake at 350 degrees for 15 minutes or until cheese is melted. Garnish with green onions and pearl red onions. Serve with assorted cut-up fresh vegetables and cocktail bread slices.
APPLE CHEDDAR CRUMBLE
Prep Time: 15 minutes
Cook Time: 25-35 minutes
Makes 6 servings
1/4 cup flour
1/4 cup oatmeal
1/2 cup sugar
4 Tablespoons butter, softened
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground coriander
4 tart apples; peeled, cored and coarsely
chopped
1 cup sharp Cheddar, shredded
Juice of one lemon
Lightly mix flour, oatmeal, sugar, butter and spices until coarse and crumbly. Toss apples in lemon juice. Add sharp Cheddar cheese to apple mixture.
Divide apples and cheese mixture evenly between six 1-cup ovenproof dishes or custard cups. Top with flour mixture.
Bake at 375 degrees for 25-35 minutes.
Visit these websites:
www.nationaldairycouncil.org
www.ilovecheese.com
www.familyfoodzone.com
www.nutritionexplorations.org
Printable Recipe
HAPPY CHEF DIABETIC RECIPES
08/01/2001
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HAPPY DIABETIC TOMATO, BASIL AND BLUE CHEESE SALAD - 4 servings
1 lb Tomatoes; large, red, very ripe (2-3 tomatoes)
2 oz Maytag blue cheese
4-5 sprigs of Basil; fresh
2-4 T Virgin Olive oil
Dash cracked pepper
Wash and Slice tomatoes crosswise into 1/2-inch-thick slices, 4-5 slices per tomato. Arrange 2-3 slices on each salad plate. Sprinkle the blue cheese on top each tomato. Cut fresh basil leaves into strips and top each tomato with basil. Drizzle olive oil over the tops and add a dash of pepper. Enjoy!
CHO: 6; PRO: 5g; FAT: 4g; CAL: 70;
HAPPY DIABETIC SHRIMP SCAMPI - 4 servings
1 lb large fresh shrimp, raw, deveined
1 tsp olive oil
1 clove garlic, minced
1/4 tsp freshly ground black pepper
1 fresh lime
1. Combine the juice of the lime, oil, garlic, and pepper in a large bowl. Add shrimp and toss lightly to coat.
2. Heat the grill on until hot.
3. Place the shrimp on the grill and cook for approximately 3-4 minutes. Turn the shrimp.
4. Place the shrimp on top of the Tomato, Basil, and Maytag Blue Cheese Salad.
Nutritional Information Per Serving: 91 Calories; 1 g Carbohydrate; 14 g Fat; 109 mg Sodium; 92 mg Cholesterol Exchanges: 2 Lean Meat
ROBERTS SALMON SKEWERS
2 med. size fresh salmon filets
2 T fresh garlic
1/4 cup of extra virgin olive oil
1 teaspoon fresh basil
2 T fresh lemon juice
2 red peppers
2 green peppers
1 Red onion
1 large portobello mushroom
4 bamboo skewers
1. Skin and cut salmon into 1 inch pieces.
2. Mix in a bowl, garlic, oil, basil and lemon juice.
3. Combine with salmon and refrigerate for 2 hours
4. Place skewers in cold water for 10 min before building the skewers. (This will keep them burning.)
5. Alternate peppers and onions and mushrooms and salmon on skewers.
6. Place on a hot grill for 8 to 10 min turning often or place on a baking sheet in a 375-degree oven for 10 to 12 min.
SUMMER FRUIT SORBET PARFAIT - Serves 4
This refreshing sorbet made from frozen summer fruits is a real treat. Easy to make and even easier to eat, it will satisfy any sweet tooth.
4 cups frozen mixed summer fruits, such as raspberries, blueberries and strawberries
1 large orange peel, grated
Juice from 2 large oranges
1 tablespoon raspberry jam*
Mint sprigs, to garnish
Fresh berry fruits, to serve
1. Place food-processor bowl in refrigerator for a few minutes to make sure it's very cold. Place first few ingredients in cooled food-processor bowl and process until smooth. This may take a while. Continually scrape down the sides of the bowl and pulse again.
2. Scoop out sorbet and serve immediately, decorate with mint and fresh fruits.
*Star ingredient: You can use ordinary jam for this recipe, rather than the sugar-free kind. The amount of sugar is so small that it will not affect diabetes control. If you choose to replace the mixed frozen fruits with a single fruit, match the jam to the fruit.
Nutrition Facts Per Serving:
Calories: 97; Fat: 1; % fat calories: 4 Cholesterol: 0; Carbohydrate: 24; Protein: 1
From Diabetes Cookbook (DK Publishing) by American Diabetes Association. Do you know any diabetics? Pass on my web site happydiabeticchef.com
Printable Recipe
HOMEMADE DOG AND CAT TREATS - QC ANIMAL WELFARE CENTER
12/19/2001
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DOGGIE PEANUT BUTTER BISCUITS
These crunchy, whole-wheat treats take about 30 minutes to make. The rich, crumbly dough works well rolled a little thicker, up to 1/3 inch, and using a small cutter.
1-1/2 cups whole-wheat flour
1/2 cup wheat germ
1 tablespoon dark brown sugar
1/4 cup raisins, optional
1-1/4 cups smooth peanut butter
3/4 cup milk*
Preheat oven to 375 degrees. Line two or three sheets with aluminum foil or parchment. In a mixing bowl, whisk together flour, wheat germ, sugar, and raisins. In a large bowl with an electric mixer beat peanut butter and milk together until combined. On low speed, gradually add the flour mixture and beat until just combined. Turn the dough out onto a lightly floured board and knead lightly. On the same surface, roll dough 1/3 inch thick, dusting with additional flour as needed, and cut into bones or other shapes. Transfer to cookie sheets, placing about 1/2 inch apart.
Bake for 10 to 12 minutes or until slightly browned. Let the cookies cool on the sheets for about two minutes, then remove to cooling racks to cool completely. Store well-wrapped at room temperature for two to three days or refrigerate or freeze.
Makes 3 to 3-1/2 dozen 3" dog bones.
Adapted from "Dog Treats" by Kim Cambell Thornton
*You can also use low-fat milk in this recipe to cut some of the calories for dogs on a diet.
FROZEN DOGGIE DELIGHTS
1 ripe banana
1/2 cup peanut butter
1/4 cup wheat germ
1/4 cup unsalted peanuts - chopped
In a small bowl, mash banana and peanut butter together using a fork. Mix in wheat germ. Place in refrigerator for about an hour until firm. With your hands, roll rounded teaspoonfuls of mixture into balls. Roll balls in peanuts, coating them evenly. Place on cookie sheet in freezer. When completely frozen, pack into airtight containers and store in freezer.
Adapted from Miss Lexxi's Bakery
CAT COOKIES
1 cup whole wheat flour
1/4 cup soy flour
1 teaspoon catnip
1 egg
1/3 cup milk
2 tablespoons wheat germ
1/3 cup powdered milk
1 tablespoon molasses
2 tablespoons butter or vegetable oil
Preheat oven to 350 degrees. Mix dry ingredients together. Add molasses, egg, oil and milk. Roll out flat onto oiled cookie sheet and cut into small, cat bite-sized pieces. Bake for 20 minutes. Let cool and store in tightly sealed container.
Adapted from Massachusetts SPCA from Best Friends March 1995
Printable Recipe
INCREDIBLE EDIBLE FLOWERS
05/24/2001
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MARIGOLD CHEESE BALL
3 oz. cream cheese, softened
1-1/2 cups grated, sharp cheddar cheese
1-1/2 teaspoons prepared mustard
1/2 teaspoon Worcestershire suace
1/8 teaspoon cayenne pepper
1/2 cup marigold florets
1. In a bowl, mix cheeses, mustard, Worcestershire, and cayenne. Beat with an electric beater until mixture is smooth.
2. Remove white bases from marigold florets. Chop half of the florets and stir into cheese mixture.
3. With hands, shape the mixture into a ball and roll it in remaining florets to coat evenly.
4. Place the ball on a plate and refrigerate until serving time. Garnish with whole marigolds and serve with crackers. (Serves 6-8)
NASTURTIUM SANDWICH SPREAD
4-1/2 oz. can deviled ham
4 oz. cream cheese, softened
3 tablespoons sour cream
1 tablespoon chopped chives (fresh or freeze-dried)
1/2 cup nasturtium flowers, chopped
1. In a small bowl, thoroughly blend ham, cheese, sour cream, and chives.
2. Gently stir in chopped nasturtium.
3. Store mixture in refrigerator a few hours before using.
4. Make sandwiches with dark bread and slice into halves or quarters to serve with tea or as an appetizer.
5. Garnish with whole nasturtiums. (Serves 20)
SAUTEED DAYLILIES
10-12 large daylily buds
2 tablespoons butter or margarine
2 scallions, minced
1 teaspoon chopped parsley
1/2 teaspoon dried oregano or tarragon
Salt and pepper to taste
1. Trim the stems from buds, rinse in cold water, and pat dry on paper towels.
2. In a skillet, melt butter and saute scallions for 2-3 minutes.
3. Add buds and seasonings; saute and stir for 5 minutes, until just tender. (Serves 2)
Printable Recipe
JACK DANIELS GLAZE - OAKWOOD COUNTRY CLUB
08/31/2001
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1 pound brown sugar
3/4 cup soy sauce
1/2 cup lemon juice
1/4 cup water
1/4 cup Jack Daniels (or any bourbon whiskey)
Printable Recipe
JANE'S CHEESE DIP
04/05/2001
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2 cups sharp cheddar cheese, shredded
1-1/2 cups Fat Free Sour Cream
One 8-ounce container Fat Free Cream Cheese
1 cup diced cooked turkey
1/4 cup chopped green onions
1 teaspoon Worchestershire sauce
Mix all ingredients together. Microwave 5-7 minutes, until blended well and warm. It will depend on your microwave, so watch carefully.
Printable Recipe
JUNE DAIRY MONTH RECIPES 2001- MOLLY PELZER
06/01/2001
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ITALIAN SALAD
Serves 4
ITALIAN DRESSING:
1 cartons (8 oz each) plain yogurt
2/3 cup grated domestic parmesan cheese
1/4 cup chopped fresh parsley
2 teaspoons grated onion
1 clove garlic, crushed
1/2 teaspoon salt
1/8 teaspoon pepper
SALAD:
4 cups torn salad greens
1-1/2 cups (6 oz) shredded mozzarella cheese
1 cup EACH: sliced zucchini, sliced fresh mushrooms
1 tomato, cut into wedges
2/3 cup green pepper strips
1/2 cup thinly sliced pepperoni, chopped
1/2 cup French-fried onion rings, optional
For dressing, combine all ingredients and mix well. Chill, covered, 2-3 hours to allow flavors to blend.
For salad, combine all ingredients except onion rings in large salad bowl; toss gently. Chill one hour. To serve, spoon salad onto individual plates. Spoon approximately 1/3 cup dressing over each salad. Onion rings may be sprinkled on top for crunch and garnish. Remaining dressing will keep in covered container up to one week.
Serving size: 1/4 of recipe
Calories per serving: 395
Protein: 31g, Fat: 23g, Carbohydrate: 17g
Calcium: 801 mg, Riboflavin (B) .67 mg
SNAPPY SLAW
Yield: Approx 8 cups
6 cups finely shredded cabbage*
2 cups thinly sliced carrot
2 cups (8 oz) shredded Provolone cheese
1/2 cup EACH: sliced green onion, chopped pimiento, drained
1 carton (8 oz) plain yogurt
2 teaspoons prepared mustard
1/2 teaspoon salt
1/4 teaspoon pepper
Combine cabbage, carrot, cheese, onion, and pimiento. Combine yogurt, mustard, salt and pepper. Toss yogurt mixture with cabbage mixture. Chill, covered, 2-3 hours to allow flavors to blend. Serve on cabbage leaves.
*NOTE: Reserve dark green outer leaves of cabbage. Wash, pat dry and chill. Use to serve finished slaw.
Serving size: 1 cup
Calories per serving: 151
Protein: 10 g, Fat: 9 g, Carbohydrate: 10 g
Calcium: 297 mg, Riboflavin (B): .19 mg
COOL FRUIT TART With Lemon-Cream Cheese Filling
Makes 10 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
For the SUGAR COOKIE CRUST*
1-1/4 cups all-purpose flour
1/2 cup confectioners' sugar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 cup (1 stick) cold butter, cut
into chunks
1 egg, lightly beaten
For the TART:
1 pkg. (8oz) cream cheese, softened
2 tablespoons confectioners' sugar
1/2 cup ready prepared lemon curd**
1/4 cup apricot or peach preserves
2 teaspoons water
3 tablespoons sliced, toasted almonds***
Assorted fresh fruit such as: mango,
kiwi, strawberries and raspberries, sliced
Preheat oven to 350 degrees. Line a 12-inch round pizza pan with aluminum foil. Place flour, confectioners' sugar, baking soda, baking powder and butter in food processor. Cover and process until mixture resembles fine crumbs. Add egg and process until mixture started to hold together. Press dough into pan with lightly floured fingers to form a circle about 11 inches in diameter. If dough appears too soft, refrigerate about 10 minutes. Bake until golden brown, 12-15 minutes. Cool. Carefully transfer cookie from foil to serving platter.
Beat cream cheese, confectioners' sugar and lemon curd with mixer until smooth. Spread on crust to within 1/2- inch of edge. Refrigerate 30 minutes. Arrange fruit in decorative pattern on top of tart. Combine preserves and water. Drizzle over fruit. Sprinkle with almonds. Serve immediately or refrigerate up to 2 hours.
* You may substitute one 18-ounce package of refrigerated sugar cookie dough for crust recipe. Cut refrigerated dough into 1/4- inch slices. Arrange slices on foil lined, 12- inch round pizza pan, pressing slices together with lightly floured fingers. Bake until cookie is an even golden brown, 12-15 minutes. Remove from oven and cool completely.
** Lemon curd is available in the preserve section
of most supermarkets.
*** To toast almonds, place on baking sheet in
350 degree oven until lightly toasted, about
5 minutes.
Printable Recipe
MAKING YOUR RECIPES LOWER IN FAT
01/03/2001
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USE LOW FAT ALTERNATIVES
>Make chili, meatballs, meatloaf or cabbage rolls -- substitute ground turkey breast for part or all of the ground beef or pork.
*Use reduced-fat cheese in cheddar cheese soup or macaroni and cheese -- shred fine and stir in at the last minute.
*Use jelly, fruit spread, fat-free margarine or honey on your toast or English muffin.
*Substitute egg whites or egg substitute for fresh whole eggs (3 eggs whites for 2 whole eggs)
*In place of cream, use evaporated skim milk; instead of whole milk, use skim milk.
*Use light or fat-free whipped topping instead of whipped cream.
*Use applesauce or fruit puree in place of butter and oil in baked goods.
*Replace sour cream with light sour cream, yogurt or cottage cheese.
ADJUST INGREDIENTS
*Trim all visible fat from meat before cooking.
*Cook with nonstick pans and cooking spray rather that butter or oil.
*Cook with a sharp, high-flavored cheese, and reduce the amount of cheese you use. Cook with nonfat cheese or mix nonfat with regular cheese, as sometimes nonfat cheese does not melt well.
*Cook rice and noodles without added butter or margarine.
*Chill stocks, soups and stew, then remove congealed fat before you reheat.
CHANGE COOKING TECHNIQUES
*Remove poultry skin when preparing.
*Grill meat or roast on a rack so fat can drip away.
*Steam vegetables, use nonfat margarine if you wish to top vegetables, instead of butter.
*Stir-fry in chicken stock rather than oil.
*Use a smalll amount of olive oil, vegetable oil or chicken stock to baste meats while cooking.
*Thicken gravies and sauces with pureed vegetables.
*Use margarine for baking cakes and bars.
*When baking potatoes, mist with cooking spray rather than brushing with butter.
*Skim fat while cooking soups, stews or sauces.
THERE ARE MANY OTHER SUGGESTIONS AND INFORMATION ABOUT LOW-FAT DIETING AVAILABLE ON THE INTERNET, AND AT YOUR PUBLIC LIBRARY. YOUR DOCTOR CAN SUPPLY YOUR WITH A DIET REGIMEN TO FOLLOW, OR YOU MAY WISH TO ASK YOUR DOCTOR TO REFER FOR A CONSULTATION WITH THE FOOD NUTRITIONIST AT YOUR LOCAL MEDICAL FACILITY. MANY ASPECTS OF YOU GENERAL HEALTH MAY BE IMPROVED WITH WEIGHT LOSS, ALONG WITH YOUR OWN WELL-BEING.
Printable Recipe
MANLY PIZZA SAUCE - PETER HARMON
09/07/2001
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You have an opportunity before you. Everyone prides themselves on the ability to make prize winning red sauce. Here's the fastest, simplest way to make people think you slaved the day away in the kitchen. You have my permission to vary this recipe in any manner you like. If you like oregano by all means add it. This recipe is simple and will also work well with pasta and Porky Dogs!
1/4 cup olive oil
1/4 cup chopped garlic
1/2 cup diced onions
1/2 cup white wine
1 tablespoon granulated sugar
2 quarts crushed tomatoes
1 cup chopped fresh basil
1 tablespoon granulated garlic
1 tablespoon granulated onion
1 teaspoon kosher salt
2 teaspoons black pepper
1 teaspoon crushed red pepper flakes
1 cup grated Parmesan cheese
In a large pot heat olive oil; add garlic and onions. Stir constantly so they don't burn. Cook until the onions are transparent, deglaze the pan by adding wine and stirring the bottom of the pan to loosen stuck particles. Add remaining ingredients, reduce heat to low and simmer for 30 minutes. Remove from heat and cool to room temperature before using.
Printable Recipe
MARCH 2001 - NUTRITION MONTH
03/05/2001
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Shake Up Your Snacks -
PICK A BETTER SNACK
March featured produce items for the Pick a Better Snack Campaign include:
· Cauliflower
· Cabbage
· Raisins
· Celery
You may receive information about the produce items by contacting the Iowa State University Extension Office nearest you or get it from the web at:
www.extension.iastate.edu/food/
THINK GREEN!! March is National Nutrition Month. It is also the month that St. Patty's Day is celebrated. Why not consider adding more green fruits and vegetables to your meals? Here are some helpful tips:
· Make a big batch of split pea soup and freeze leftovers in individual portions.
· Enjoy an all green salad made from lettuce, cucumber, green bell pepper, green onion and avocado.
· Citrus, apples and pears are the highest in cholesterol-lowering soluble fiber. Try taking these fruits with you for snacking and eating on the go.
· Find new ways to serve broccoli - add it to a waldorf salad or toss it into pasta dishes and soups.
· Add fresh chopped herbs to salads, rice dishes, pasta dishes and soups.
· Toss steamed green beans with toasted sliced almonds and a little olive oil for a delicious vegetable side dish.
· Serve sliced kiwi for dessert. You can also add this colorful fruit to salads, cereal and smoothies.
· Make a green fruit salad with chopped mint, honeydew melon and sliced kiwi.
From Communicating Food for Health, March 2001
TREATS FOR ST. PATTY'S DAY
Many of us find ourselves responsible for preparing 'treats' for a group during the month of March. We want it to be easy, tasty AND healthy. Following are ideas that came to my mind that fit the criteria.
SHAMROCK CUPS
Baked wonton wrappers contain no fat and make an interesting shamrock shapes.
1 package wonton wrappers
2 Tablespoons sugar and ½ teasp. cinnamon mixed
Lightly brush or spray a wonton wrapper with water. Sprinkle with cinnamon and sugar mixture. Place the wrapper in a muffin tin - sugar side up. Use one wrapper for each shamrock. Bake shamrocks in at 350°F for 5 minutes or until golden brown. Remove to cooling rack. When cooled, fill with one of the following fillings:
FRUIT FILLED SHAMROCK CUPS
Use fruits available at your local market to make a "green" fruit cup. Some green fruits to try: kiwi, green grapes, green apples, green pears, and honeydew melon. Note: apples and pears may turn brown unless treated with orange juice or ascorbic acid (example: Fruit Fresh). Cut the fruit into bite size pieces. Combine in a bowl and fill each fruit cup with a scoop of fruit. Garnish with a mint leaf if available.
PUDDING OR CREAM FILLED SHAMROCKS
Fill each shamrock with pistachio pudding or low-fat mint chip ice cream. If you don't care for those flavors, use green food color added to vanilla pudding or ice cream to create your green filled shamrocks.
MAGIC MILK AND MAGIC SHAKES
Let green food color add a little fun to your celebration! Since we all need more calcium each day, try adding some green food color to the bottom of a glass and fill to the top with fat free milk. It's a very healthy way to celebrate. You could also add a scoop or two of low-fat vanilla or mint chip ice cream. Mix with a blender to make a green shake.
COOL RAINBOW TREATS
Take advantage of a colorful packaged product to create these mini multi-colored ice cream sandwiches.
Rainbow Vanilla Wafers by KeeblerÒ (Product endorsement is not intended or implied by ISU Extension)
Low-fat vanilla ice cream
Use a small ice cream/cookie scoop OR a tablespoon to put a small dollop of ice cream in between two similar colored wafers. The flat side should be facing the ice cream. Freeze until ready to serve.
POTATO-CRUST PIZZA SERVES 8
Shredded potatoes replace the crust for this pizza. People allergic to wheat will love this pizza!
4 medium potatoes
1 medium onion
2 beaten egg whites
2 Tbsp. Cornstarch
2 Tbsp. Olive oil
2 medium zucchini, thinly sliced
2 medium yellow summer squash, thinly sliced
1 medium sweet pepper, chopped
1 small red onion, halved and thinly sliced
2 cloves garlic, minced
4 tomatoes, sliced
1/2 Tbsp. Basil
1 cup low fat shredded mozzarella cheese
Preheat oven to 425 °F. Grate potatoes and onion into large bowl. Squeeze out and drain excess moisture. Mix in egg whites, cornstarch, and salt. Press into a cookie sheet sprayed with pan spray. Bake for 15 minutes. Brush with 1 tablespoon of the olive oil; bake 10 minutes more. Place under the broiler; broil 4 to 5 inches from the heat for 2 to 3 minutes or till golden and crisp.
Meanwhile, in a large bowl combine the zucchini, yellow squash, sweet pepper, red onion, and garlic. In a large skillet heat the remaining tablespoon of oil and stir-fry the vegetable mixture, 2 cups at a time, till vegetables are crisp-tender. Spread the cooked vegetables over the baked potato crust. Sprinkle with basil and mozzarella. Bake in a 425°F oven for 5 to 7 minutes or till cheese is melted. Cut in 8 squares.
From Communicating Food for Health, February 2001
IRISH MASHED POTATOES
A great way to use leftover mashed potatoes.
2 cups green cabbage, shredded
2 cups mashed potatoes, made with skim milk
1/4 cup green onions, sliced
1/4 tsp. Dried parsley
Black pepper
Cook cabbage in boiling water for 5 minutes. Drain. Reheat the potatoes if you are using leftovers, then fold in the cabbage, and onions. Sprinkle with parsley and add black pepper to taste.
From Communicating Food for Health, February 2001
NEW PUBLICATIONS FROM
ISU EXTENSION
· HEART DISEASE AND YOU, PM-1861
This publication lists ten foods that are good for a healthy heart and describes a research study showing how lifestyle modification can reduce heart disease.
· FAMILY NUTRITION GUIDE, PM-1082
This revised publication includes the newest dietary guidelines (5th edition, 2000). Inside it lists the major food groups in the Food Guide Pyramid, what is a serving size, examples of food in each category and tells the role of the food group in overall health.
· STARTING A BED AND BREAKFAST IN IOWA - Laws that apply PM 1263
If you are planning to start a Bed and Breakfast business in Iowa, you will want to consult this revised publication, which reflects the newest Iowa Codes.
Next month I'll share information about the new "WHAT YOU NEED TO KNOW ABOUT. . ." series. Hint: It tells about food in the 21st Century.
Prepared by Jan Temple, CFCS
Iowa State University Extension Nutrition Field Specialist
Housed in Johnson County
Phone: 319-337-2145; FAX: 319-337-7864
E-mail: mjtemple@iastate.edu
Web site: www.extension.iastate.edu/food
Printable Recipe
MISSISSIPPI TRAIL MIX
06/14/2001
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1 cup raisins/grapes
1 cup dried apricot, chopped
1 cup dried cranberries
1 cup honey roasted peanuts
1 cup crispy M&M
Stir gently to mix.
Printable Recipe
MUMS THE WORD - REBECCA WOOD
11/07/2001
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Chrysanthemums are fall's flower. Often considered rigid and dated, they offer shades that equal the foliage of maples and oaks or mirror the colors of an autumn sunset. Fast and simple fall arrangements can be made with styrofoam balls and straw wreaths.
WREATH
12 or 14" wrapped straw wreath
3 or 4 mum bushes (choose bushes with several colors of mums)
Wire cutters
Glue
Awl
Cut flowers from stems, leaving about one inch under the blossom. Separate flowers by color; establish a color pattern. Using awl, poke hole in wreath, dip stem of flower in glue and place in hole. Continue to fill flowers in around the wreath.
SPHERE:
Styrofoam ball, 2" or larger, completed sphere will appear almost twice as large as original size
Button mums or small flowers
Candle stake
Candle
Glue
Wire cutter
Push candle stake into ball. Cut a slice from the ball so that it will sit upright. Use wire cutter to cut blossom stems about one inch long. Dip stem ends into glue and push stem into ball. Overlap flowers slightly; add flowers until ball is completely covered. Place candle in holder.
Printable Recipe
OATMEAL - CHEF DOMINIC
09/24/2001
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2 cups oatmeal
1-1/2 cups water
1/2 cup maple syrup
1 tablespoon granulated sugar
3 tablespoons unsalted butter
Place the water in a medium saucepan and bring to rapid boil. Pour the oatmeal and maple syrup into the boiling water and reduce flame to medium low, stirring occasionally for 5 minutes. Whisk in the butter and serve hot.
Printable Recipe
ORIENTAL STYLE WALL HANGING - LYNN GINGRAS-TAYLOR/EVERGREEN ART LADY
07/12/2001
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SUPPLIES:
1 sheet black heavy-weight handmade specialty paper
1 sheet Hosho rice paper
1 sheet glassine paper
Non-waterproof black ink
Spray bottle
X-acto knife
Chinese calligraphy brush
Low-melt glue gun/low-melt glue sticks
Water
Sponge
Ruler
Matboard strip (1-1/2" x 15")
Black decorative cord, approximately 15" long
Book on Sumi-e (Japanese ink painting): I recommend "The Sumi-e Book" by Yolanda Mayhall. It's an excellent beginners book with many illustration ideas you can use on your wallhanging.
STEPS TO MAKE WALL HANGING:
1. Start from deckle (unfinished) edges of black paper, measure out a rectangle 16" x 25".
2. Fold paper along one set of measure marks, pressing fold firmly.
3. Thoroughly dampen crease with wet sponge then gently pull paper apart along crease.
4. Repeat steps 2 and 3 for second set of measure marks.
5. Repeat steps 1, 2 and 3 with Hosho rice paper, this time measuring a square that is 12" x 12" and two rectangles that are 15" x 2-1/2".
6. Repeat steps 1, 2 and 3 using the glassine paper (glassine has a finished, machine cut edge, not a deckle edge) but tearing a strip approximately 17" x 2".
7. Finally, measure out three 2-1/2" x 2-1/2" squares from the Hosho rice paper.
8. Repeat steps 2 and 3 to finish these squares.
9. With the calligraphy brush, ink and water, create a single design on each 2-1/2" square of rice paper. Be careful not to overload your brush with too much water. Set aside to dry.
10. Pour some ink into the spray bottle and spray a random splatter pattern on the glassine and rice paper strips. Set aside to dry.
11. On the 12" x 12" rice paper square, again using your book as a source for design ideas, create a sumi-e painting with the calligraphy brush, ink and water. Set aside to dry.
12.
13. Create one more set of cuts, 2" wide, 1-1/2" apart, centered on rice paper painting. Bottom cut should be slightly above midpoint of paper.
14. Weave ink splatter rice paper strips through corner cut sets from top to bottom, starting underneath rice paper and pushing strips through cut, over mid-strip and back through top slit, so that most of the strip will be under the rice paper picture. Pull strips to top cut sets and repeat same weave steps, until approximately 1" of splattered strip peeks out from under rice paper picture.
15. Repeat same weave pattern with ink splatter glassine strip, so that strip is mostly under rice paper square, except where it shows in center of picture and just above top edge of rice paper square and just below bottom edge of the square. Center strip should be pulled about 1/2" higher than side strips to create a more dynamic eyeline.
16. Center woven rice paper square on heavy black specialty paper, leaving approximately 2" black borders on each side and about 2-1/2" from top edge of black paper to top edge of glassine weaving strip.
17. Attach decorated square to black paper with hot glue dots, 4 to each side, two closer to top edge and two closer to bottom edge, leaving about 3" between the two dots in each set.
18. Attach decorated rice paper squares to black paper about 1-1/2" below bottom edge of each woven strip and a little closesr in towards the center of the paper by centering one dot of hot glue on each edge of the small squares.
19. Turn finished piece over and attach matboard strip just below top edge of paper and centered between paper's edges using two thin lines of hot glue on matboard.
20. Using X-acto knife, make two hanging holes through matboard strip/paper, each about 3" in from the edges of the paper.
21. Push ends of hanging cord through the holes from the back, tying off in small, neat knots on front. Trim off excess.
22. Now, hang your finished piece and enjoy the view!
Printable Recipe
PECAN BLUE CHEESE CRACKERS - SYMPHONY IN BLOOM
03/01/2001
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1-1/2 cups pecan halves
1 large egg
1 stick unsalted butter
1/2 pound Saga blue cheese (Stilton or Gorgonzola is OK, too)
1 cup all purpose flour
In a 350 degree oven, toast 1/2 cup pecans, about 7 minutes, cool. Finely chop toasted pecans and separate egg. Cream butter and cheese with fork until smooth. Add egg yolk, stirring until combined well. Add flour and chopped pecans and stir until mixture just forms dough. Halve dough and on separate sheets of wax paper form each half into a 12 x 1-1/4" log. Freeze logs, wrapped in wax paper, just until firm (about 30 min.). Preheat oven to 375 degrees and lightly grease 2 large baking sheets. Cut logs crosswise into 1/4" thick slices and arrange about 1/2" apart on baking sheets. Top each cracker with a whole pecan half, pressing slightly into dough. Brush tops of crackers, including pecan, with lightly beaten egg white. Bake crackers in batches if necessary, in upper and lower thirds of oven, switching position of sheets halfway through baking, until golden brown (about 12 min. total). With spatula transfer crackers to paper towels to blot, then to a rack to cool. Each log makes about 45 crackers. Store in airtight tin or Tupperware.
Printable Recipe
PEPPERMINT CANDLESTICKS - REBECCA WOOD
11/20/2001
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SUPPLIES:
Three 5-1/2" candy canes
10" white candle
Small decorations of choice
1 yard 7/8" red ribbon
Silk pine pic or garland
Floral wire
Glossy clear acrylic spray
Masking tape
Hot glue gun and glue sticks
Remove wrappers from candy canes. Coat each with several coats of acrylic spray; allow to dry after each coat.
Attach candy canes to candle by wrapping tape around bottom of candle, matching one edge of tape to candle. Extend curved end of candy cane 3-1/2" beyond bottom of candle. Space canes evenly around candle, wrap tape several times around candy to secure to candle.
Decorate with pine and baubles as desired; glue to secure.
Form a multi loop bow from ribbon. Glue bow to decorations.
PEPPERMINT TREAT CONTAINER:
Unused paint bucket or container of choice
Candy canes
hot glue gun and glue sticks
Peppermint candy or seasonal flowers
Glue candy canes around can, fill bucket with peppermint candies or seasonal flowers.
PEPPERMINT ICICLES:
Peppermint sticks
Small red glass ball ornaments
Narrow white satin ribbon
Glue candy sticks to glass ball ornament and tie a tiny white satin bow at the end of each one.
Printable Recipe
PICK A BETTER SNACK - DECEMBER - JAN TEMPLE
12/05/2001
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BROCCOLI
Wash. Eat. How easy is that?
· Cut up broccoli and make flower "bunches" in a bed of cottage cheese.
· Make broccoli "trees" by cutting up cheddar cheese chunks and putting a broccoli floret in the middle of the cheese chunk.
· Make a vegetable "pizza" by covering a piece of opened pita bread with fat-free ranch dip and topping with broccoli pieces, cauliflower, tomatoes, and carrots
Buying tips: Choose tight, firm clusters of broccoli.
Special tips: Wash broccoli cluster well with cold water.
Storing tips: Store clusters in refrigerator in a plastic bag or container and use within 2-4 days.
Serving size: 1/2 cup chopped
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
TANGERINE
Wash. Peel. Eat. How easy is that?
· Peel and put sections in a plastic bag and store in the refrigerator.
· Put tangerine sections on a toothpick with grapes and pineapple chunks.
· Mix tangerine slices with low-fat vanilla yogurt and sliced almonds for a refreshing salad.
Buying tips: Look for smooth skins, free of soft spots. The fruit should feel firm and heavy.
Special tip: To wash, rinse with cold water.
Storing tips: Keep fruit at room temperature; it will last for 2 weeks. For longer storage, put fruit in a plastic bag in the refrigerator.
Serving size: 1 medium tangerine. Do not eat skin.
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
KIWI
Wash. Cut. Eat. How easy is that?
· Slice kiwi and place on a plate with banana slices and grapes. Serve with a fruit yogurt.
· Make kiwi "sandwiches" with two kiwi slices on each side of a strawberry slice. Hold together with a stick pretzel.
· Top a graham cracker with cream cheese, kiwi slices and mango chunks.
Buying tips: Choose firm kiwi, without wrinkles or bruises.
Special tips: To ripen, let kiwi stand at room temperature in a plastic bag. Fruit is ripe when slightly soft.
Storing tips: Store ripened kiwi in the refrigerator for up to 3 days.
Serving size: 1 kiwi
Grapefruit
Wash. Peel. Eat. How easy is that!
· Peel grapefruit and pull sections apart. Store in a plastic bag in the refrigerator.
· Cut grapefruit in half. Put raisins on top and eat grapefruit out of the "bowl"
· Make a citrus salad by adding grapefruit slices to leafy greens and top with vinaigrette dressing.
Buying tips: Look for smooth skins, free of soft spots. The fruit should feel firm and heavy.
Special tip: To wash, rinse with cold water.
Storing tips: Keep fruit at room temperature, it will last for 2 weeks. For longer storage, put fruit in a plastic bag in the refrigerator.
Serving size: 1/2 cup of sliced grapefruit. Do not eat skin.
LEAF LETTUCE
Wash. Eat. How easy is that?
· Pack washed leaves into sandwich bags to make a quick addition to a lunchbox sandwich
· Try several different varieties (ex. romaine, green leaf, red leaf, endive) in salad with low fat dressing.
· Brush a small amount of low fat dressing on the inside of a lettuce leaf. Roll and secure with a toothpick to make a 'walking' salad
·
Buying tips: Choose lettuce leaves that are fresh and crisp. Avoid limp withered leaves that have brown or yellow edges or dark slimy spots.
Special tips: Dark green leaves are richer in vitamin A and other nutrients than more pale varieties.
Storing tips: Store in the refrigerator in a plastic bag in the crisper section. Don't store near fruits such as apples and bananas. The gases from these fruits will hasten decay
Serving size: 1 cup raw leaves
Printable Recipe
PICK A BETTER SNACK - SEPTEMBER - JAN TEMPLE
09/05/2001
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ZUCCHINI
Wash. Eat. How easy is that?
· Slice zucchini and sprinkle with low salt garlic seasoning and serve with tomato slices and baby carrots for a colorful plate.
· Take fresh spinach leaves and put cottage cheese and a slice of zucchini to make a tasty "wrap."
· Take a tortilla and line with salsa. Top the salsa with zucchini slices to make a "pizza." Top with low-fat shredded cheddar cheese.
Buying tips: Choose firm, green, slender zucchini that does not have soft spots or wrinkled skin.
Special tips: To wash, rinse well with cold water.
Storing tips: Store zucchini in the refrigerator and use within 1 week.
Serving size: 1/2 cup sliced
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
RADISH
Wash. Eat. How easy is that?
· Slice radishes and place on each side of a cube of cheese held together with a toothpick.
· Put radish slices on a cracker with a slice of cucumber.
· Make a "bat and ball" plate with carrot sticks, radishes, and a low-fat dip "batters box"
Buying tips: Choose smooth, crisp, well-formed radishes without black spots.
Special tip: To wash, scrub with a brush and cold water. Trim tops and bottoms and do not peel the radish.
Storing tips: Radishes should be stored in the refrigerator and are best if used within 2 weeks
Serving size: 1/2 cup sliced or 6 whole
For fruit and vegetable snacks ideas for the other 11 months go to:
www.extension.iastate.edu/food/
TOMATOES
Wash. Eat. How easy is that?
· Slice tomatoes and top with Parmesan cheese and garlic powder.
· Take tomato slices and top with low-fat mozzarella and fresh basil. Microwave for 30 seconds.
· Hollow out a tomato and fill with cottage cheese and tuna to make a tomato "bowl."
Buying tips: Choose plump tomatoes with little blemishes and have a strong tomato smell.
Special tips: To ripen, place tomatoes in indirect light or in a paper bag.
Storing tips: For optimum flavor, store at room temperature in indirect sun. Storing in the refrigerator may result in less flavor.
Serving size: 1/2 cup sliced or chopped, 1 medium tomato
Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.
Fruits and vegetables are
· great tasting
· high in fiber
· low in fat and calories
· snackable.
PLUMS
Wash. Eat. How easy is that?
· Slice plums on top of a piece of toast with peanut butter on top.
· Top low-fat vanilla pudding with plum pieces.
· Mix plum slices with peach slices and put in pita bread filled with leaf lettuce. Dip "sandwich" in low-fat honey mustard dressing.
Buying tips: Choose plump, slightly soft plums that do not have bruises or wrinkled skin.
Special tips: Ripen hard plums at room temperature, until they start to feel soft.
Storing tips: Store unripened plums at room temperature and ripened plums in a plastic bag in the refrigerator. Use within 3-4 days.
Serving size: 2 plums
Live a long, healthy life-
Pick a better snack!
Printable Recipe
PUMPKIN SEEDS - DONNA/HY-VEE
10/26/2001
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1 whole pumpkin
Vegetable oil
Salt
1. Remove the seeds and pulp of the pumpkin. Pulp may be used in pie or other baked desserts.
2. Dry seeds in sunny window for several days or in low oven (250 degrees) for several hours.
3. After seeds are dry, place in bowl and sprinkle vegetable oil over them lightly. Use as little oil as possible.
4. Add salt and stir with mixing spoon or fork.
5. Spread oiled seeds on baking sheet. Bake at 250 degrees, stirring occasionally, until light brown. Do not let them get too brown.
6. Eat like salted nuts.
Printable Recipe
RIBBON TREE & FRUIT TOPIARY - REBECCA WOOD
12/20/2001
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SUPPLIES:
12" styrofoam cone
6" gold mesh ribbon or tulle
1-1/2" to 2-1/2" ribbons of choice
Straight pins
1/4" ribbon for garland (silver metallic)
Small "string pearls"
Silver cord for tree trunk
Urn or pot to hold tree
Dowel or stick for trunk
Floral foam and moss
Wrap tree in gold mesh or tulle; secure with straight pins. Cut lengths of ribbon long enough to extend from underneath the tree over the top and back down the other side, allowing enough extra for pin gathering. Using straight pins, pin the ribbon on the topiary. Begin pinning underneath the tree, taking the ribbon up one side and down the other. Continue until the entire tree is covered. For a tree garland, glue the plastic pearls to the silver metallic ribbon at intervals. Wind the garland around the tree, gluing at intervals to hold in place. Wrap the trunk with silver cording. I used a Christmas ornament for the tree topper (just turned it upside down.) Add tree to pot filled with floral foam and moss.
FRUIT TOPIARY
SUPPLIES:
Container of choice
Floral foam
Twig
Craft glue
Sheet moss
Wire edged ribbon
Piece of artificial fruit
Hot glue gun and glue sticks
Fill pot with foam to 1'2" from top. Insert twig into bottom of fruit, glue into place. Add to pot and glue. Use craft glue to attach moss over foam in pot. Tie ribbon into bow, notch ends.
Printable Recipe
RIDE THE RIVER SMOOTHIE
06/14/2001
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1/2 orange
1 banana
1/2 cup fresh strawverries
1/4 cup peaches, frozen
1/2 cup plain yogurt
1/4 cup ice cubes
Blend.
Printable Recipe
RJ BOAR'S BBQ HURRICANE SAUCE
01/16/2001
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1 tablespoon minced garlic
1 oz. Worcestershire sauce
1 teaspoon cayenne pepper
1 teaspoon dry thyme
10 oz. honey
1 bay leaf
1 teaspoon ground black pepper
2 teaspoon oregano
2 teaspoon salt
To prepare, mix all ingredients together in a skillet, bring to a boil, then turn down and allow sauce to simmer for 10 minutes. When done, place sauce in a pan and hold in Alto Shaam at 140-160 degrees. Unused sauce may be chilled in refrigerator and brought back up to temperature in an Alto Shaam holding unit. (Remember to remove bay leaf after simmering process is complete.)
Printable Recipe
RJ BOAR'S BBQ TERIYAKI MARINADE
01/16/2001
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12 oz. pineapple juice
2 tablespoons Worcestershire sauce
1/2 cup brown sugar
Printable Recipe
RJ BOAR'S BBQ TROPICAL MARINADE
01/16/2001
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24 oz. pineapple juice
4 oz. Myer's rum
4 oz. lime juice
4 oz. Worcestershire sauce
1 cup brown sugar
Add all ingredients into container and thoroughly whisk together. Cover and refrigerate until needed. Marinade should be used to cover at least half the product it is marinating, then that product should be turned over in the marinade as prescribed by the recipe. Only use marinade one time!
Printable Recipe
SHRIMP BUTTER
09/20/2001
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1 (4 oz.) can tiny shrimp (drained)
1/2 lb. butter (softened)
1 tablespoon lemon juice
1 small onion (grated)
1 cup Hellmann's mayonnaise
Capers, parsley, chives as desired
Combine shrimp, butter, lemon juice, and onion with mixer until smooth. stir in mayonnaise and chill for several hours before serving. Sprinkle capers, parsley, or chives on top. This may be divided before adding the mayonnaise and freeze half if quantity is too large. Yields: 3 cups spread. Serve with thin crackers, rye rounds or melba toast.
Printable Recipe
SHRIMP PICO DE GALLO - KEN VROMAN
09/25/2001
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Great on a baked potato or as a dip with corn chips!
1 pound tiny salad shrimp, cooked and chilled
4-5 ounces fresh cilantro, chopped
Juice of 1 lemon or 2 lims or one of each
3 or 4 medium tomatoes, diced
1 cup diced green onions
Salt and pepper to taste
Optional: 1 or 2 hot peppers, and/or 1 or 2 avocados
Mix all ingredients together and enjoy!
Printable Recipe
SPRING FOOD FUN - APRIL 2001
04/09/2001
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SPRING SALAD SAMPLER
Spring is a great time to try all sorts of fresh, nutritious greens. The following salad guide matches greens and dressings for great flavor combinations. The 'add-ins' can transform the salad into a main dish. Choose commercially prepared dressings or try one of these.
GARLICKY BLUE CHEESE MAKES 3/4 CUP
1/2 cup nonfat plain yogurt
2 Tbsp. Nonfat mayonnaise
2 Tbsp. Skim milk
4 tsp. Blue cheese
2 cloves garlic, minced
Ground black pepper to taste
Whisk all ingredients until well combined.
Each 2 Tbsp. serving: 21 calories; less than 1 gm fat
APRICOT GINGER VINAIGRETTE MAKES 3/4 CUP
1/2 cup apricot preserves (or orange marmalade or plum
preserves instead of the apricot)
1/4 cup rice wine vinegar
2 Tbsp. Extra virgin olive oil
2 Tbsp. Green onions, sliced (white part of 8 onions)
2 tsp. Fresh grated ginger
1/2 tsp. Salt
Ground black pepper to taste
Whisk all ingredient until well combined.
Each 2 Tbsp serving: 107 calories; 4 grams fat
COOL AND CREAMY LIME CHILE MAKES 3/4 CUP
1/2 cup nonfat plain yogurt
1 Tbsp. lime juice (juice of 1/2 lime or use bottled)
1 Tbsp. extra virgin olive oil
4 tsp. Honey
1 Tbsp. canned chopped green chili peppers
1 Tbsp. chopped fresh cilantro
1/4 tsp. Salt
Ground black pepper to taste
Whisk all ingredients until well combined.
Each 2 Tbsp. serving: 44 calories and 2 grams fat.
SPRING SALAD GUIDE
Follow these suggestions, or mix and match to create your own favorites.
GREENS + ADD-INS + DRESSINGS
Bagged baby spinach + Halved red grapes, golden raisins, chopped walnuts, sliced celery + Raspberry vinaigrette
Bagged "spring mix" or mesclun + Cucumber slices, edamame (green soy beans) cashews + Apricot vinaigrette*
Romaine lettuce or bagged "Caesar mix + Cooked chicken chunks, tomato wedges, lowfat croutons, shredded parmesan cheese + Caesar (reduced fat)
Bibb or Boston lettuce with watercress tossed in + Shredded carrots, cherry tomatoes, purple onion rings, crumbles hard cooked egg + Garlicky Blue Cheese*
Green leaf lettuce with arugula + Red pepper strips, cooked shrimp, chopped pear, finely sliced jicama + Cool and Creamy Lime Chili*
Bagged "California mix" + Cooked turkey cubes, sliced green grapes, canned mandarin orange segments, radish slices + Honey Mustard
Red and green leaf lettuce + Grapefruit segments, sliced heart of palm, avocado, rinsed canned black beans + Olive oil and vinegar
Bagged "Italian mix" + Rinsed canned white beans, pine nuts ,chopped green pepper, sliced beets, + Italian (reduced fat)
Source for Salad Information: American Institute for Cancer Research NEWSLETTER, Spring 2001, Issue 71
Shake Up Your Snacks -
PICK A BETTER SNACK
APRIL featured produce items for the Pick A Better Snack Campaign include:
· Artichoke
· Avocado
· Pineapple
· Turnip
Receive information about the produce by contacting an Iowa State University Extension Office or from the web:
www.extension.iastate.edu/food/
AVOCADOS - TOO MUCH FAT?
According to information provided by the University of California at Berkeley, you don't need to avoid avocados because of the fat content. Half of a mature medium size California avocado (3 ounces of edible fruit) contain about 150 calories and 15 grams of fat, supplying 88% of the calories. But two-thirds of the fat is monounsaturated, so it doesn't boost blood cholesterol. Avocados contain 60% more potassium per ounce than bananas. And they are a fair source of beta carotene, vitamin C and folacin. In spite of these positive features, you should avoid eating an avocado every day unless you don't have to worry about calories.
DATES ON DAIRY PRODUCTS
According to the Midwest Dairy Council, the "sell by date" is the same as the "use by date" on dairy products. In the past, there had been 5 days extended use added to the time guideline. This is no longer true for dairy products.
ORGANIC FOOD LABEL
On December 21, 2000 USDA announced final adoption of the labeling and processing standards for organic foods. Previously, organic products were certified via a state-by-state system that varied greatly from one state to another. One state didn't even have any standards.
Under the new rules, all organic foods must come from farms or ranches certified by a state or private agency that has been accredited by USDA. By the summer of 2001 you may begin seeing an "organic" seal. The four categories of organic labeling are:
· "100 Percent Organic" must contain only organic ingredients.
· "Organic" must be at least 95 percent organic by weight
· "Made with Organic Ingredients" must contain at least 70 percent organic ingredients
· Processed products with less than 70 percent organic ingredients may list these ingredients but may not use the term "organic" on the front of the package.
TORTILLAS UMBRELLA SALADS
A fun way to serve nutritious salad in April (or any time).
Flour tortillas (about 8" diameter)
Green or red pepper strips
Cherry tomatoes
Assorted salad greens and dressing
Warm the flour tortillas either in a 400°F oven for one minute OR in the microwave on full power for 10-15 seconds each. (The goal is to make the tortilla flexible.) Lightly spray one side of the tortilla with non-stick vegetable spray. Drape the tortilla, sprayed side down, over a large inverted custard cup. Pinch the sides together to form a bowl shape. (I found I had to pinch hard for it to keep its shape.) Place the custard cup with the draped tortilla on a shallow baking pan and bake for 5-7 minutes at 400°F until crisp. Remove tortilla from cup and allow to cool. This will be the upside down umbrella. For the handle, cut off a curved end from a pepper strip. To hold up the handle, cut the top and bottom off of a cherry tomato to make it flat. Insert the straight end into the tomato and put it into the center of the umbrella. Fill with salad to help anchor it in place or use a small dab of reduced fat cream cheese. Enjoy!
Adapted from Quick Cooking, March/April 2000, Reiman Publishing.
SPRINGTIME BASKETS
Use these as Easter baskets, May Baskets or just for fun!
Warm a flour tortilla in the microwave for 10 seconds. Lightly spray both sides with non-stick vegetable spray. Put the tortilla inside a large custard cup shaping it like a bowl or basket. For more flavor, sprinkle lightly with cinnamon and sugar. Bake for 5-7 minutes at 400°F or till crisp. Remove from cup and allow to cool. Use the rind from an orange slice to make a handle. Fill the basket with bite size pieces of fruit.
Prepared by Jan Temple, CFCS
Iowa State University Extension
Nutrition Field Specialist, Housed in Johnson Co.
Phone 319-337-2145; Fax 319-337-7864
E-mail: mjtemple@iastate.edu
http://www.extension.iastate.edu/food
Printable Recipe
SPRING PANSY WREATH
03/05/2001
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SUPPLIES:
Wire cutters
Hot glue
Glue gun or glue pot
Floral tape to cover wires you want to be finished in appearance
Vine type of greenery with leaves approximately 2 to 3 inches in length and 1-1/2 to 3 inches wide. You will need to make a single vine 36 inches long. Buy enough greenery to connect several pieces together or buy a garland of greenery with at least 36 inches as a running piece.
Pansies or other flowers, approximately 9 flower heads
Wire to secure the wreath and to use as a hanger for the wreath. Paddle wire works best.
A birdhouse that is on a stick or a sturdy covered wire. Purchase this birdhouse large enough so that it will be uniform to the finished circumference of the wreath.
A bird 2 to 3 inches in size, again to match the size of the birdhouse and the wreath.
Connect your greenery to form a circle. If you have several pieces of greenery connect them end to end twisting securely together. If your greenery does not have a firm wire to keep your circle in shape you will need to twine your greenery around your paddle wire several times to strengthen your greenery to take shape and keep in the form of a circle.
After you form your circle cut a piece of wire and make into a "U" shape. Twist the "U" shape onto the top of the wreath. This will be your hanger.
Position your birdhouse in the bottom center of the wreath and secure it to the bottom of the wreath and the top of wreath with wire.
Start gluing flowers to the wreath. Position the flowers to the areas pleasing to the design you are wanting for your wreath. Once all the flowers are in place glue a bird on the wreath or on the birdhouse.
If you want to add ribbon or bows to your wreath use your imagination and decorate to your liking.
Printable Recipe
STRAWBERRY LEMONADE - JOANNA LUND
07/04/2001
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1 tub Crystal Light Lemonade Mix
2 quarts water
1 cup sliced fresh strawberries
1/4 cup pourable Sugar Twin or Sprinkle Sweet
In a large pitcher, combine lemonade mix and water. Pour 2 cups of mixture into a blender container. Add strawberries and Sugar Twin. Cover and blend on HIGH for 30 to 40 seconds. Pour blended mixture into pitcher. Mix well to combine. Serve on ice.
Serves 8 (1 cup) - Each serving equals:
HE: 1/4 Fruit, 3 Optional Calories
16 Calories, 0 gm Fat, 0 gm Protein, 4 gm Carbohydrate, 0 mg Sodium, 5 mg Calcium, 0 gm Fiber
DIABETIC: Free Food
Printable Recipe
STRAWBERRY-GOOSEBERRY JAM
03/16/2001
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3 cups strawberries
1-1/2 cups gooseberries
2-3/4 cup sugar (1 cup fruit per 3/4 cup sugar)
Heat fruit first. Add sugar, cook on high to boil. Do not let boil more than 15 minutes. Pour into jelly jars and cool. Store in refrigerator.
Printable Recipe
SUMMER SUN INFO AND FUN - JAN TEMPLE
08/06/2001
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Shake Up Your Snacks -
PICK A BETTER SNACK
AUGUST featured produce items for the Pick A Better Snack Campaign include:
· Red Raspberries
· Honeydew Melon
· Nectarines
· Papaya
Receive information about the produce by contacting an Iowa State University Extension Office or from the web:
www.extension.iastate.edu/food/
LAURA'S RAZZLE DAZZLE RASPBERRIES
My daughter invented this refreshing taste treat that I'm sure you'll enjoy. She says it makes raspberries EXTRA special!
2 scoops "frozen dessert" - Laura prefers red raspberry sherbet, but her "tests" show low fat vanilla ice cream or frozen yogurt are also quite yummy
1/2 cup fresh or frozen red raspberries
12 oz. sugar free red raspberry soda
Put scoops of frozen dessert in the bottom of a tall glass. Pour the raspberries over the top and add the soda.
Laura's Tip: Frozen red raspberries act like little ice cubes if you want to enjoy just fruit and soda.
CORN BEAN RELISH SERVES 4
This colorful side dish or dip is a healthy way to use all those vegetables from the garden or farmer's market.
1 cup cooked corn kernels
1/4 cup chopped red onion
1-1/2 cups cooked or canned black beans, drained
1 ripe tomato, chopped
1 bell pepper, chopped
1 tsp. oil
1 Tablespoon flavored vinegar
Dash hot pepper sauce
Mix all ingredients in medium mixing bowl. Refrigerate until ready to serve. Serve as a side dish or condiment. Each ½ cup serving: 156 calories, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 8 mg. Sodium, 27 g carbohydrate, 7 g fiber, 7 g protein. Diabetic exchange: 2 starch, 1/2 protein.
Communicating Food for Health, July/August 2001
PACKING SAFE LUNCHES
I keeping thinking I have "told the world" to keep hot foods hot and cold foods cold but apparently not everyone has listened or understood. Following are examples of two situations brought to my attention:
· During the summer months, a construction worker makes two chicken sandwiches to eat for lunch. He places the sandwiches inside a paper sack and leaves them in his auto at 7 AM. At lunchtime he eats only one sandwich and leaves the other in the car. At 4 PM a hungry coworker spots the uneaten sandwich and promptly devours it. That evening the co-worker is rushed to the hospital with food poisoning.
· Another construction worker loves fried chicken. He takes some properly cooked and chilled leftover fried chicken out of the fridge to eat for lunch. But he only likes chicken hot. So, in spite of warnings from his spouse, he puts the chicken in the window of his car to "heat-up" all morning and then eats it "hot" for lunch.
The problem in both situations is that protein foods must be refrigerated. In hot weather, bacteria can multiply to dangerous levels in just one hour. If you know someone who works out of doors and carries their lunch to work, PLEASE encourage them to use an insulated cooler to carry their lunch and use ice packs or a thermos to keep food the proper temperature. For more information about food safety, go to: www.foodsafety.gov
BUILD A BETTER SUB - QUIZ ANSWERS ON BACK
From Susan Uthoff, ISU Extension Nutrition Field Specialist
1. Which meats are lowest in fat?
a. Lite deli roast beef b. Lite deli roast ham
c. Lite deli roast turkey d. Lite deli corned beef
2. Which two breads are highest in fat?
a. Whole wheat bread c. Pita bread e. White bread
b. Croissant d. Rye bread f. Biscuit
3. Which cheeses are lower in fat?
a. American c. Cheddar
b. Mozzarella d. Low fat Swiss Singles
4. What are the lowest fat spreads for your sub?
a. Mustard d. Cream Cheese
b. Salsa e. Reduced fat mayonnaise/dressing
c. Mayonnaise f. Fat-free mayonnaise/dressing
ANSWERS TO SUB QUIZ
1. All of the lite deli meats have 1 gram fat per ounce
2. b and f - Croissants (10-15 g fat); Biscuits - 10-15 g fat)
3. b - Mozzarella (6 g fat/oz.) and d - Lowfat Swiss Singles (4 to 5 g fat/oz.)
4. a, b, d, f - regular mustard (not mustard spread) and salsa are almost fat free.
KEEP YOUR COOL (ESPECIALLY WHEN ACTIVE)
Source: UC Berkley Wellness Letter, August 2001
As Americans we spend large sums of money each year on antiperspirants and seem to have a negative attitude about sweating in general. But, not sweating could be quite deadly, since the reason for sweating is to cool the body. When sweat evaporates, heat is removed.
How much do people sweat? Sweat rates vary greatly, depending partly on genetics. Sedentary people may sweat anywhere from a negligible amount to two quarts a day. Under extreme conditions, heat and physical exertion can increase the output to as much as two quarts an hour. Facts such as age, race, sex, and conditioning affect the amount a person sweats.
Why do you sweat more when you exercise? Your working muscles burn lots of calories and thus produce heat, which raises body temperature. The body reacts by increasing blood flow to the skin, which helps remove heat (this is called convection), and by sweating more. It's the evaporation of sweat that cools you off.
Do you sweat more when it's humid? Yes, but it doesn't' cool you off, since the sweat doesn't evaporate much and simply drips off. That's why a hot, humid climate feels more uncomfortable than a hotter but drier climate. Toweling off when sweating won't help much. Air movement does promote evaporation of sweat, so a fan may help.
Why does sweating make you thirsty? Sweating reduces blood volume and boosts the concentration of sodium in the blood, which stimulates the brain to trigger thirst. But when you exercise or work hard, the thirst mechanism doesn't keep up with your need for fluid. By the time you're thirsty, you've already lost a lot of fluid. A fluid deficit of even a pint or two can impair physical performance. Always drink before, during and after exercising.
Why is dehydration a problem? If you don't replace water lost through perspiration, blood volume drops, you sweat less, and body temperature rises. This can hurt performance and lead to heat exhaustion or heat stroke.
Is sweating a lot a sign of fitness? It depends. If you become physically fit, your core temperature will rise more slowly, your heart will beat more slowly at a given workload, and you'll be a more efficient sweater - for instance, you'll start to sweat at a lower core body temperature and sweat more. Thus you stay cooler and can exercise more in the heat.
Do you get used to the heat? Yes. Changes in your cardiovascular and nervous systems such as lower heat rate and increased blood flow to the skin help you acclimatize to hotter weather. Your sweat glands become bigger. Most of the adaptation occurs during the first 5 days, but full acclimatization takes about two weeks. The fitter you are, and the more you exercise in the heat, the faster you'll be able to acclimatize.
Do women tolerate heat less well then men? It used to be thought so, but studies show that women and men who are equally fit cope equally well. Cardiovascular fitness is the most important factor in heat tolerance. One difference between the sexes is that men, on average, sweat more than women, so they may deal a little better with dry heat. The menstrual cycle does NOT affect heat tolerance in women.
Why do older people have such a problem when there's a heat wave? Usually because their cardiovascular system is less fit - so they tend to pump less blood to the skin (but with a greater strain on the heart), sweat less, and thus are less able to dissipate internal heat. Coping with the heat can seriously tax the heart of anyone who is not healthy and fit. In addition, older people can easily become dehydrated because they tend to become less thirsty - so they should make a special effort to drink plenty of fluids. Well-trained older athletes, however, do cope well with the heat.
Prepared by Jan Temple, CFCS
Iowa State University Extension
Nutrition Field Specialist, Housed in Johnson Co.
Phone: 319/337-2145 x116; Cell: 319-330-6175
Fax 319-337-7864:
E-mail: mjtemple@iastate.edu
http://www.extension.iastate.edu/food
Printable Recipe
SUNDRIED CHERRY MOJO - CHEF DOMINIC
09/24/2001
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3/4 cup orange juice
1/2 cup cherry juice
1/3 cup lime juice
1/3 cup red onion, finely diced
1/2 cup cherries, dried
2 ea. Jalapeno, finely diced
Combine all ingredients n a medium saucepan and slowly bring to simmer for 5 minutes and allow to cool.
Printable Recipe
SUPERBOWL RECIPES - MOLLY PELZER
01/24/2001
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TOUCHDOWN CALZONES - Makes 8 servings
Prep time: 45 minutes Cook time: 25 minutes
FILLING:
1-1/4 pounds spicy Italian sausage
3/4 cup pizza sauce
4 cups (16 ounces) shredded Italian cheese blend
DOUGH:
1 package (16 ounces) hot roll mix
1-1/4 cups hot water
2 tablespoons olive oil
GARLIC BUTTER:
2 tablespoons butter
1/2 teaspoon minced garlic
1/4 cup shredded Parmesan cheese
For filling, remove sausage from casing. Sauté sausage in large skillet, breaking up with fork, until sausage is cooked and browned, 5 to 8 minutes. Drain well and set aside.
Preheat oven to 375° F. Make hot roll mix according to package directions for pizza, replacing egg and butter with hot water and olive oil. Let dough stand 5 minutes. Divide dough into 8 pieces. Roll each piece into an oval about 5 x 7 inches. Place 1/4 cup of Italian cheese blend in center of each oval. Top with 1/3 cup cooked sausage. Spoon 1 tablespoon pizza sauce over sausage. Sprinkle with another 1/4 cup cheese. Bring up edges of dough and seal securely. Transfer calzone to lightly greased baking sheet, placing seam side up to form a "football" shape. Repeat with remaining dough and filling. Set calzones in a warm place to rise, covered with towel, 25 minutes. Bake until lightly browned, about 20 minutes.
In a small skillet, heat butter and garlic over low heat until butter is melted and garlic is tender, about 3 minutes. Remove calzones from oven when lightly browned. Brush hot calzones with garlic butter and sprinkle each with 1/2 tablespoon Parmesan cheese.* Return to oven until cheese melts, about 2 minutes. Let stand 5 minutes before serving.
To make "football laces" on calzones, cut thinly sliced mozzarella into thin strips. Arrange on calzones after brushing on garlic butter and sprinkling with Parmesan cheese.
Calzones can be baked and refrigerated up to 2 days in advance. Reheat at 350º F until hot, about 20 minutes.
GOUDA AND FETA PIZZETTES
Makes 18 servings Prep time: 15 minutes Cook time: 20 minutes
1 package (17.3 ounces) frozen puff pastry, thawed
8 large plum tomatoes, slices ¼-inch thick
coarsely ground black pepper
1-1/2 cups (6 ounces) shredded, smoked Gouda cheese
1 cup (4 ounces) feta cheese, crumbled
1/4 cup pitted calamata olives, coarsely chopped
6 tablespoons chopped mixed fresh herbs such as basil, oregano and sage
Preheat oven to 400 degrees F. On a lightly floured board, unfold one sheet of puff pastry and roll into a 10-inch square, about 1/8 -inch thick. Make two parallel cuts lengthwise and two parallel cuts crosswise to make nine equal squares of dough. Arrange three slices of tomato on each pastry. Sprinkle with pepper. Top with Gouda, crumbled feta and olives. Place pizzettes on cookie sheet. Bake until pastry is golden brown and has puffed, about 18-20 minutes. Remove from oven and sprinkle with herbs. Serve warm.
CHEDDAR PECAN SPREAD - Makes 16 servings (2 Tablespoons each)
1/2 package (4 ounces) reduced-fat cream cheese, softened
1/4 cup butter, softened
8 ounces sharp Cheddar cheese (2 cups shredded)
1/2 cup peacans, toasted, chopped
1/2 teaspoon minced garlic, roasted
3 tablespoons chutney , chopped
Beat cream cheese and butter until smooth. Beat remaining ingredients. Serve with assorted vegetables and crackers. TIP: Ingredients can be combined in a food processor; process until nuts are finely chopped. Flavor of spread improves if made 1 to 2 days in advance. This spread can be refrigerated up to 3 weeks.
NACHO SNACK MIX
Makes 11 cups Prep time: 10 minutes
6 cups popped popcorn
2 cups small corn chips
1 cup baked pretzel snack crackers or mini pretzels
8 ounces Cheddar or Jalapeno Jack cheese, cut into cubes
1 tablespoon taco seasoning mix
Place popcorn, corn chips and pretzels in large bowl. Add cheese cubes and taco seasoning mix. Toss lightly.
Printable Recipe
SWEET AND CREAMY PUMPKIN DIP
10/26/2001
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Makes 20 (2 tablespoon) servings
1 package (8 ounces) cream cheese, softened
2 cups confectioners sugar
1 can (15 ounces) pumpkin
1 tablespoon McCormick Pumpkin Pie Spice
1 teaspoon McCormick Pure Orange Extract
1/2 teaspoon McCormick Ground Ginger
Gingersnap cookies*
1. Blend cream cheese and confectioners sugar until smooth in a food processor. Remove cover, add pumpkin and remaining ingredients. Blend thoroughly.
2. Chill 30 minutes or until ready to serve. Serve with Gingersnap cookies.
*May substitute Red Delicious apples or pears, cored and cut into 1/2-inch slices, leaving skin on for color. Toss fruit with a little lemon juice mixed with water to prevent browning.
Printable Recipe
TOPIARY ROSE ARRANGEMENT
02/08/2001
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SUPPLIES:
4" pot, 3 red open silk roses on long stems and 2 pink open silk roses on a long stem, 5 yards 1/8" pink satin ribbon, dried floral foam (enough for your container), several pieces of silk green ivy, 2 dozen 3" wooden floral picks with attached wire, Valentine ornament, fine wire #20 weight or finer (paddle wire is great), hot glue or tacky glue and a small amount of dried Spanish moss
TOOLS:
Wire cutters, knife, scissors, glue pot or glue gun
DIRECTIONS:
Arrange 3 red roses around one pink rose. Below the neck of the roses tie the stems securely with the pink ribbon. Wrap the ribbon at an angle to 1" of the steams ends. Tie knots to secure ribbon and cut off the remaining tail of ribbon. (Wrap to look like the stripes of a candy cane.) Wedge a piece of foam into the pot and level off the top of the foam to be even with the rim of the pot. Use a sharp long knife to do this. Loosely cover the top of the foam with moss.
Now it is time to poke your stems into the foam. Find the center of your pot and push in the wrapped stems of your roses into the foam until secure.
Cut the stem of the remaining pink rose to 2" long. Push the stem into the foam at the left front of the pot towards the stems at the center of the pot.
Cut the ivy to the desired lengths to be uniform to your pot. Wrap the wire and wooden pick to the stem of the ivy. (One wooden pick for each piece of ivy). Poke the pick into the foam at an angle towards the base of the stems in the center of the pot. Scatter the placement of your ivy pieces to look as though they are growing out of the pot from the center to the edge. Secure your Valentine ornament to a pick with wire or glue and position the ornament into the foam on the right side of the single pink rose.
Make a loose bow with the remainder of the pink satin ribbon and glue under the roses at the stems of the topiary.
Printable Recipe
TROPICAL BEACH PARTY
07/20/2001
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BACON-WRAPPED WATERCHESTNUTS
2 small cans or 1 large can of whole waterchestnuts
1/2 cup brown sugar
1/2 pound bacon
Round toothpicks
Drain canned waterchestnuts and mix them in a bowl with the brown sugar so all are well coated with the sugar. Wrap each waterchestnut with 1/2 strip of bacon and secure with toothpick. Bake in a 350 degree oven on a cookie sheet or stir-fry in a wok or frying pan (without oil) until bacon is crisp. Drain on paper towels and serve immediately or keep warm in a chafing dish or on a warming plate.
ORIENTAL CHICKEN ON SKEWERS
1 pound of boned, skinless chicken breast, cut into bite-sized chunks
1 cup of soy sauce (or bottled Teriyaki marinade)
2 tablespoons sugar (omit if using commercially prepared sauce)
1 tablespoon mustard (optional)
2 cups chunk pineapple, drained
Green or red sweet bell pepper, cut into bite-sized chunks
Bamboo skewers
Combine the soy sauce, sugar and mustard (optional) into a marinade. Soak the bamboo skewers in water for 15 minutes. Thread, alternately, chunks of chicken, pepper and pineapple onto 6" skewers and place in a shallow rectangular pan. Pour marinade over the meat and cover. Marinate for 15 minutes. Drain marinade and place the pan in a 350 degree oven for approximately 20-30 minutes until meat tests done. You can continue to brush marinade over the meat during the baking process. Serve in a chafing dish to keep warm.
TROPICAL CHICKEN SALAD
1 pound cooked chicken, chopped or diced or sliced
1/2 cup canned crushed pineapple (in its own juice), drained
1/4 cup chopped cashews
1/2 cup diced celery
1 cup mayo or salda (or to taste)
Mix all ingredients well in a bowl. Can be served, open face, as a finger sandwich or as a spread for crackers.
SUNSHINE ROLL-UPS
1 pound sliced ham cold cuts
Two 8 oz. packages cream cheese (softened)
1/2 cup canned crushed pineapple (in its own juice), drained
1 small can mandarin oranges, coarsely chopped and drained
1/4 cup shredded coconut
2 teaspoons vanilla
2 tablespoons sugar or equivalent sweetener
In a medium bowl, beat cream cheese until it's creamy. Beat in vanilla and sugar (or sweetener). Stir in pineapple and coconut and oranges. Lay out one slice of ham and thinly spread cream cheese mixture over the meat. Roll up the slice and slice it into bite-sized pieces and secure with a decorataive pick.
TROPICAL FRUIT PICKS
1 mango, peeled and cut into cubes
1 papaya, seeded, peeled and cut into cubes
1 kiwi, peeled and sliced
One 15 oz. can of chunk pineapple (in its own juice), drained
Melon (cantaloupe and/or honeydew) cut into chunks
Whole small strawberries, hulled and cleaned
Decorative ruffled picks
Arrange the fruit in separate dishes for assembly. Skewer 2-4 different cubes of fruit, in varying combinations, on each pick such that they will stand upright, independently. Arrange on a decorative serving dish and garnish with whole fruit or greens, if you wish. This makes a very colorful display that is good with a light wine.
1
Printable Recipe
TULIP BULB FLOWER POT
03/05/2001
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SUPPLIES:
Silk tulips 3 for the size shown on the show or several for a larger design
4-inch flower pot
Floral foam
Spanish moss
Butterfly
Greenery
Grasshopper or other little critter
Wire, paddle wire is best
Wire cutters
Wooden picks
Floral tape
Stem of bear grass or onion grass
Knife
1. Cut your foam a little bit larger than the width of your pot. Wedge your foam in tightly cutting off the extra across the top so the foam is even with the top of the pot. Loosely cover your foam with Spanish moss and pin your moss into place with floral pins or wire cut and shaped into small "U" shapes.
2. Cut your tulips to desired lengths. The tulip going into the center of the arrangement should be the tallest. Graduate the length of the other two tulips about 2 to 3 inches shorter. You will wire or floral tape a wooden pick to the base of each tulip. Push each tulip in securely to the foam. The tallest into the center, the next tallest tulip, place slightly to the left and about 2 to 3 inches forward of the center tulip. The last tulip is placed to the right of the center tulip and forward about 2 to 3 inches.
3. You will cut your greenery to 5 and 6 inches in length. Secure a pick to the base of each piece of greenery. You can use 10 to 12 pieces or more if you would like. Place one piece of greenery at a time working from the center near the tulip stems outward to the edge of the pot. Bend the greenery to obtain a swooping and natural growth appearance that a real green plant would present. Secure a pick if needed to the base of your onion greass and push into the form directly behind the tallest tulip.
4. Your butterfly may need to be wired so that it can fly above your flowers. If it is already wired you may add some more to obtain the length you need for positioning the butterfly. You can also choose to glue your butterfly directly onto a flower. If you have purchased a grasshopper or other little critters, you may wire and pick the bug into place or glue onto a leaf or on the moss.
Printable Recipe
WARMING WINTER FOODS - JANUARY 2001
01/08/2001
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Shake Up Your Snacks -
PICK A BETTER SNACK
January featured produce items for the Pick a Better Snack Campaign include:
· Grapefruit
· Mango
· Orange
· Peppers
· Cucumber
You can receive information about the produce items by contacting the Iowa State University Extension Office nearest you or get it from the web at:
www.extension.iastate.edu/food/
SLOW COOKER SUGGESTIONS
With high fuel bills facing all of us this winter it will pay to economize in our meal preparation. A slow cooker is a good way to prepare less expensive cuts of meat using a minimal amount of electric energy. Following are several recipes to try that require a minimum of preparation time, but are rich in flavor.
MILLENNIUM CHICKEN (6 SERVINGS)
This could also be prepared as a casserole, but saves fuel by cooking in the slow cooker. Also note that it uses the sauce mix which is lower in sodium than commercial soup.
1/3-cup casserole sauce mix and 1-1/4 cup water
OR use 1 can condensed cream soup (mushroom or
chicken) undiluted
1/4 teaspoon pepper
Dash cayenne pepper
1-pound boneless skinless chicken breasts, cut into cubes
1 package (16 oz.) Seasoning Blend (VIPâ Brand)
frozen vegetables OR 1 small onion, chopped; 2 ribs celery, sliced; ½ green pepper, chopped;
1 can (4 oz) mushrooms
1 jar (2 oz.) pimento, diced and drained
1 can (4 oz) sliced black olives, drained (optional)
In a slow cooker, combine sauce mix, water (or soup), and peppers until smooth. Stir in chicken, Seasoning Blend and mushrooms. Cover and cook on low for 7-8 hours or until meat juices are clear or to a temperature of 170°F. Stir in pimento and olives (if desired) just before serving. Serve over rice or noodles with green peas as a vegetable side dish.
CASSEROLE SAUCE MIX (Makes 9 'cans' of soup)
Modify the herbs to suit your personal preference.
2 cups instant nonfat dry milk crystals
3/4 cup cornstarch
1/4 cup reduced sodium chicken bouillon
2 tablespoons dried onion flakes
1/2 teaspoon dried thyme, crushed
1/2 teaspoon basil, crushed
1/4 teaspoon pepper
Combine all ingredients and store in airtight container.
To use as a substitute for one can condensed soup, mix 1/3-cup dry mix and 1-1/4 cups water in saucepan. Cook and stir until thickened.
SPICY BEEF VEGETABLE STEW (12 SERVINGS)
1 pound lean ground beef
1 cup chopped onion (ok to substitute frozen or dried)
1 jar (30 oz) meatless spaghetti sauce (seek low sodium)
3-1/2 cups water
1 package (16 ounces) frozen mixed vegetables
1 can (10 ounces) diced tomatoes and green chilies
1 cup sliced celery
1 teaspoon beef bouillon granules (low sodium)
1/2 teaspoon pepper
In a skillet over medium heat, cook beef and onion until meat is no longer pink; drain. Transfer to a slow cooker. Stir in the remaining ingredients. Cover and cook on low for 8 hours or until the vegetables are tender.
Adapted from 2000 Quick Cooking Annual Recipes by Taste of Home
Books, Reiman Publicaitons.
SLOW COOKER TIPS
· Fresh vegetables take longer to cook than meats in a slow cooker. Cut vegetables in quarters or small pieces and place near sides or bottom.
· If you lift the lid, add 20 to 25 minutes of cooking time to the recipe.
· Always start with fresh or thawed meat - not frozen.
· Reheating leftovers in a slow cooker is not recommended. However, cooked food can be brought to steaming on the stove-top or in a microwave and then put into a preheated slow cooker to keep hot for serving.
IT'S NATIONAL OATMEAL MONTH!
Here are a few fun facts and tips about oatmeal:
· People buy more oatmeal during January than any other month.
· Oatmeal is the first product given FDA approval to carry a food-specific health claim.
· Oatmeal is a whole grain cereal make from oat groats. It contains the bran, germ and endosperm.
· Quick oats are basically the same as old-fashioned oats except they are cut into smaller pieces so they cook faster.
· Be sure to read the label for instant flavored oatmeal varieties - many contain added sugar and salt.
GRANOLA BARS Makes 24 bars
This bar requires no baking ands is quick to mix. Although it has 7 grams fat per bar, it provides Vitamin A and iron.
1 cup honey
1 cup peanut butter
3-1/2 cups rolled oats
1/2 cup raisins
1/2 cup carrots, grated
1/2 cup coconut
Heat honey and peanut butter in large saucepan, stirring until melted. Remove from heat and add oatmeal, raisins, carrots and coconut. Mix well. Spread evening in an ungreased 151/2 X101/2 jellyroll pan and press firmly. Cut into 24 bars-four rows across width and six rows lengthwise. Bars will be chewy. If you prefer crunchy bars, bake for 25 minutes at 350°F.
From"Lunches To Go - Brown Bagging It" by Jeannette L. Miller and Elisabeth Schafer, Pearl Publications, ISBN-1-879776-00-6.
INSTANT OATMEAL PACKETS
Oatmeal is a great snack and breakfast food. Cut back on your grocery bill by making your own instant packets.
For each packet you will need:
· A plastic sandwich bag
· ½ cup quick oats
· Dash salt, optional
Put oatmeal into bag adding salt if desired.
To Use: Empty packet into a microwave safe bowl. Stir in 1 cup water or milk. Microwave on HIGH 2-1/2 to 3 minutes; stir before serving.
VARIATIONS:
Apple Cinnamon Oatmeal
To each packet add 1 teaspoon or more sugar, 1/4 teaspoon cinnamon and 2 tablespoons chopped, dried apples.
Sweetened Oatmeal
To each packet add 1 teaspoon or more sugar.
Cinnamon-Spice Oatmeal
To each packet add 1 teaspoon or more sugar, ¼ teaspoon cinnamon, and a scant 1/8 teaspoon nutmeg.
Oatmeal with Brown Sugar and Raisins
To each packet add 1 Tablespoon packed brown sugar and 1 tablespoon raisins.
SPLENDA, THE SPLENDID NEW SUGAR , IS NOW AVAILABLE
Want something sweet, but without the calories? Sucralose, a calorie-free sweetener is the newest non-nutritive sweetener in the United States. It became readily available in grocery stores under the brand name "Splenda" in October.
According to Elisabeth Schafer, extension nutritionist at Iowa State University, sucralose is a sugar molecule that has been changed in size and shape so that human enzymes cannot use it; thus it has no calories. This chemical change also increases the sweetness 600-fold. The taste is very much like sugar, but without the unpleasant aftertaste that accompanies several other non-nutritive sweeteners.
Because Splenda is so intensely sweet, sucralose is blended with maltodextrin, a bulking agent, to provide volume, and this bulking agent provides miniscule amounts of energy -- about 1 calorie per 2 teaspoons.
Sucralose is very stable making it usable as a tabletop sugar, as well as in cooked and baked products with no loss of sweetening power. Sucralose can be used as a spoon-for-spoon replacement for sugar. Schafer cautions that this can get rather costly.
Sucralose has been extensively tested for safety and is now approved as a general, all-purpose sweetener. It has been approved for use around the world, and 110 studies that have demonstrated the safety of sucralose. The U.S. Food and Drug Administration (FDA) approved its use in 1998. Two remaining areas of concern are consumption amounts by children and safety at high doses that some individuals may consume if sucralose is a substitute for all the sweeteners they typically consume.
Prepared by Jan Temple, CFCS, Nutrition Field Specialist, Iowa State University Extension, Housed in Johnson County
Ph. 319-337-2145; FAX 319-337-7864; Cell 319-330-6175
E-mail: mjtemple@iastate.edu
http://www.extension.iastate.edu/food
Printable Recipe
YOGURT RECIPES - MOLLY PELZER
07/10/2001
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Provided by Midwest Dairy Association
DOUBLE CHOCOLATE MUFFINS - 12 muffins
1/4 cup (1/2 stick) of butter
2/3 cup sugar
2 eggs
1-1/3 cups all-purpose flour
3 tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1/4 teaspoon salt
1 container (8 oz) plain yogurt
1 cup semi-sweet chocolate mini morsels
Preheat oven to 425° F. Generously butter 12 muffin cups; set aside. Cream butter and sugar in large mixer bowl until fluffy. Add eggs, one at a time, beating well after each addition. Combine flour, cocoa, baking powder and salt; add to mixture alternately with yogurt, stirring until dry ingredients are incorporated. Do not over mix. Gently fold in chocolate morsels. Spoon batter into prepared muffin cups. Bake 15-18 minutes, or until top springs back when lightly touched. Cool in pan 10 minutes. Remove from pan and cool on rack. Serve warm or at room temperature.
Nutrition information per muffin: Calories 230
Pro 4g, Fat 11g, Cho. 32g, Co 67mg, Riboflavin 14mg
LEMON LIGHT POUND CAKE - 12 servings
1 1/3 cups all-purpose flour
1/2 teaspoon baking soda
1/3 teaspoon salt
3 eggs, separated
1/4 teaspoon cream of tartar
1 cup sugar
1/2 cup (1 stick) butter
2 teaspoons grated lemon peel
1 tablespoon fresh lemon juice
1/2 cup lemon yogurt
Heat oven to 350° F. Combine flour, soda and salt; Set aside. Beat egg whites with cream of tartar until soft peaks form. Gradually add 1/4 cup sugar, beating constantly until stiff. Cream butter, gradually add remaining 3/4 cup sugar, creaming until fluffy. Beat in egg yolks, lemon peel and juice. Stir flour mixture alternately with yogurt into creamed butter mixture. Gently but thoroughly fold in egg whites. Pour into buttered and floured 8-1/2 x 4-1/2 inch loaf pan. Bake 50 to 65 minutes. Cool in pan 10 minutes; turn out on rack to finish cooling.
Nutrition information per serving: Calories 210, Pro 3g, Fat 9g, Cho. 29g, Co 27mg, Riboflavin 11mg
FAMILY-SIZED SMOOTHIE - Makes 3-4 servings
In a blender container, puree...
2 cups plain fat-free yogurt
2 ripe medium bananas
1 cup sliced fresh strawberries
or unsweetened frozen strawberries
1 cup mixed fresh berries, such as
raspberries, blueberries, and/or
blackberries or unsweetened frozen
mix berries
Nutrition per serving:
176 calories, 10g protein, 1g fat, (0g sat. fat),
3mg cholesterol, 89mg sodium, 25g carbohydrates, and
3g fiber. Daily Values: 2% vitamin A, 53% vitamin C,
19% calcium, and 3% iron in each 12-oz. glass.
PINEAPPLE-COCONUT BREEZE
Prep Time: 10 minutes
Yield: 3 servings; 2-1/2 cups
1 can (8 oz.) crushed pineapple in juice, chilled
2 Tbsp. cream of coconut (substitute 1/4 tsp. Coconut
extract if desired)
1 container (8 oz.) low-fat vanilla yogurt
2 tsp. Sugar
3 ice cubes
orange slices and maraschino cherries, for garnish
1. Place pineapple with juice, cream of coconut, yogurt, and sugar in blender. Process on medium until mixture is
smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 144 cal.; 4g pro; 3g fat; 26g carb.; 57mg sod.; 4 mg chol.
CREAMSICLE IN A GLASS
As the name indicates, this tastes just like a melted ice cream pop.
Prep Time: 10 minutes
Yield: 4 servings; 3-1/4 cups.
1 can (6 oz.) frozen orange juice
concentrate
1 container (8 oz.) low-fat vanilla yogurt
1 cup milk
1 Tbs. Sugar
1/2 tsp. vanilla extract
3 ice cubes
orange slices for garnish
1. Place orange-juice concentrate, yogurt, milk, sugar and vanilla in blender. Process on medium until mixture is
smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 184 cal.; 6g pro.; 3g fat; 34g carb.; 69mg sod.; 11mg chol.
BERRY BLIZZARD
Blueberries are a good source of vitamin C, iron, and fiber.
Prep Time: 10 minutes
Yield: 2 servings; 2 cups
1 cup fresh blueberries, chilled
1 container (8 oz.) low-fat raspberry yogurt
1 Tbs. Sugar
3 ice cubes
Blueberries, for garnish
1. Place blueberries, yogurt, and sugar in blender. Process on medium until mixture is smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 180 cal.; 5g pro.; 1g fat; 38g carb.; 70mg sod.; 5mg chol.
CITRUS CHILLER
Lemonade or orange-juice concentrate works well also.
Prep Time: 10 minutes
Yield: 4 servings; 3 1/4 cups.
1 can (16 oz.) fruit cocktail in syrup, chilled
1 can (6 oz.) frozen limeade concentrate
1 container (8 oz.) low-fat vanilla yogurt
4 ice cubes
Lime slices, for garnish
1. Place fruit cocktail and syrup, limeade concentrate, and yogurt in blender. Process on medium until mixture is
smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 233 cal.; 3g pro.; 1g fat; 56g carb.; 44mg sod.; 3mg chol.
ICY CHOCOLATE DELIGHT
Bananas that are past their prime are perfect for shakes.
Prep Time: 10 minutes
Yield: 3 servings; 2-1/2 cups
1 small ripe banana, peeled and broken into pieces, chilled
1 container (8 oz.) low-fat vanilla yogurt
2 Tbs. lite or regular chocolate syrup
2 ice cubes
fresh banana slices, for garnish
1. Place banana pieces, yogurt and chocolate syrup in blender container. Process on medium until mixture is smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 109 cal.; 4g pro.; 1g fat; 22g carb.; 62mg sod.; 4mg chol.
CANTALOUPE COOLER
Cantaloupe is a nutritional powerhouse. A 6-ounce serving (1/8 melon) provides 100 percent of vitamin C. It's also a significant source of folic acid.
Prep Time: 10 minutes
Yield: 2 servings; 2 cups.
1 cup cubed ripe cantaloupe, chilled
1 container (8 oz.) low-fat peach yogurt
2 Tbs. orange juice
1 Tbs. sugar
2 ice cubes
Cantaloupe wedges or orange slices, for garnish
1. Place cantaloupe, yogurt, orange juice, and sugar in blender. Process on medium until mixture is smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 175 cal.; 6g pro.; 1g fat; 36g carb.; 73mg sod.; 5mg chol.
STRAWBERRY-BANANA SMOOTHIE
The original banana smoothie...only better with berries.
Prep Time: 10 minutes
Yield: 3 servings; 2-3/4 cups.
1 cup sliced strawberries, chilled
1 ripe banana, peeled and broken into pieces, chilled
1 container (8 oz.) low-fat vanilla yogurt
1 Tbs. honey
1/4 tsp. vanilla extract
3 ice cubes
whole strawberries and banana slices, for garnish
1. Place strawberries, banana, yogurt, honey, and vanilla in blender container. Process on medium until mixture is
smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 137 cal.; 4g pro.; 1g fat; 29g carb.; 51mg sod.; 4mg chol.
PEAR-LEMON FROSTY
The combination of pear and lemon produces an easy-to-love, mellow flavor.
Prep Time: 10 minutes
Yield: 3 servings; 2-3/4 cups.
1 can (15-1/4 oz.) pear halves in heavy syrup, chilled (reserve 1/2 cup syrup)
1 container (8 oz.) low-fat lemon yogurt
3 ice cubes
fresh lemon slices and mint leaves, for garnish
1. Place pear halves,1/2 cup of the syrup, and yogurt in blender. Process on medium until mixture is
smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 184 cal.; 4g pro.; 1g fat; 42g carb.; 51mg sod.; 3mg chol.
COOL AND CREAMY KIWI
Emerald-green kiwi fruits provide more than twice the vitamin C of oranges.
Prep Time: 10 minutes
Yield: 2 servings; 2-1/4 cups.
2 kiwis, peeled and chilled
1 ripe banana, peeled and broken into pieces, chilled
1 container (8 oz.) low-fat vanilla yogurt
1 Tbs. sugar
2 ice cubes
kiwi slices or mint leaves for garnish.
1. Place kiwis, banana, yogurt, and sugar in blender container. Process on medium until mixture is
smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 219 cal.; 7g pro.; 2g fat; 47g carb.; 79mg sod.; 6mg chol.
TROPICAL FRUIT FREEZE
Many varieties of fruit nectar, such as mango, pear and peach, are available in supermarkets and delis. They're slightly thicker and have more pulp than fruit juices.
Prep Time: 10 minutes
Yield: 2 servings; 1-3/4 cups.
1/2 cup mango nectar, chilled
1 container (8 oz.) low-fat peach yogurt
3 ice cubes
fresh peach slices, for garnish
1. Place nectar and yogurt in blender. Process on medium until mixture is smooth.
2. Increase speed to high and drop ice cubes, one at a time, through opening in blender cover. Process until ice is
crushed. Garnish, if desired, and serve immediately.
Nutrition per serving: 149 cal.; 5g pro.; 1g fat; 30g carb.; 70mg sod.; 5mg chol.
YOGURT VEGETABLE DIP
Ingredients:
2 cups plain low-fat yogurt
1 pkg. (10 oz.) frozen chopped spinach, thawed & drained
1/3 cup minced fresh onion
1 envelope (0.9 oz.) Vegetable Recipe Soup Mix
Assorted raw vegetables for dipping
In a medium bowl, combine all ingredients (except raw vegetables for dipping). Cover and refrigerate until ready to serve. Serve as dip for raw vegetables.
Yield: Makes approximately 3 cups of dip.
SNAPPY SERVINGS
Yogurt Pudding: Prepare 1 pkg. (3-3/4 oz.) instant vanilla pudding and pie filling mix with 1 cup cold milk and 1 container (8 oz.) pineapple, apricot, or peach yogurt. Beat slowly with a rotary beater until well blended, about 2 minutes. Pour at once into dessert dishes. Yield: 4 servings.
Yogurt Gelatin Mold: Dissolve one pkg. (3 oz.) fruit-flavored gelatin in 1-1/2 cups boiling water. Cool slightly. Stir in 1 container (8 oz.) plain yogurt, blending thoroughly. Chill until firm. Yield: 4 servings.
Fruit 'N Yogurt Dessert: Top fresh, frozen or canned fruit with plain or vanilla yogurt. Sprinkle with brown sugar.
YOGURT PRODUCTS:
Since yogurt was introduced to the U.S. in 1940, the proliferation of new flavors and forms is impressive.
Among the most popular choices today are:
Plain - Unflavored yogurt with a thick, custard-like consistency and a tangy flavor.
Flavored - Plain yogurt to which flavorings (not fruit) are added. Includes coffee, vanilla, lemon, etc.
Sundae-Style - Fruit at bottom of container with plain or flavored yogurt on top.
Swiss-Style - Fruit blended throughout plain or flavored yogurt.
Beverages - Yogurt of a consistency suitable for drinking. Available in single or multi-serving containers in a
variety of flavors.
SPECIAL TOUCHES WITH YOGURT
Versatile yogurt adds a special touch to many favorite foods. Yogurt contributes to the tenderness of baked goods; it lends a refreshing tang and added nutrition to everything from main dishes to salad dressings and dips.
Try these special serving suggestions:
* Top vegetables with plain yogurt and favorite herbs.
* Serve plain or fruit yogurt over ready-to-eat and hot cereals
* Add a dollop of plain or flavored yogurt to fresh and stewed fruits.
* Spoon plain or vanilla yogurt on warm fruit crisps, cobblers and pies.
* Substitute plain yogurt for all or part of the mayonnaise in creamy salads and spreads.
* Spear chunks of bananas or whole strawberries with wooden skewers. Coat with favorite yogurt; roll in coconut or chopped nuts and freeze.
* Serve fresh fruits with fruit-flavored yogurt as dip.
* Top chilled soup with a dollop of chilled plain yogurt.
* Combine 1 cup fruit-flavored yogurt, 1/2 cup milk and 1/2 cup crushed ice in blender jar; cover and blend. Serve immediately in chilled glass. (2 cups)
YOGURT TIPS
* If using dollops of yogurt as a garnish, gently spoon it from the carton. Stirring thins yogurt.
* If liquid collects on the surface of yogurt, simply stir it back in. This is the milk whey which contains valuable nutrients.
* If yogurt is to be baked, as in a casserole, or combined with a hot dish such as stew, it must be protected or insulated to prevent it from curdling. Try the following:
· Have yogurt at room temperature before adding to the hot mixtures.
· If yogurt is to be added to a hot mixture such as a sauce, stir a small amount of the hot mixture into the yogurt first, then combine that mixture with the remaining hot mixture.
· Prepare a basic white sauce using flour as the thickening agent and yogurt in place of the milk before adding yogurt to a dish to be baked.
SOUPS/SALADS
Printable Recipe
BACKYARD MACARONI SALAD - JOANNA LUND
07/04/2001
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3/4 cup Kraft fat-free mayonnaise
1/4 cup (one 2-ounce jar) chopped pimiento, drained
1/4 cup chopped green onion
1/4 cup sweet pickle relish
Sugar substitute to equal 1 tablespoon sugar
1 teaspoon prepared mustard
1/8 teaspoon black pepper
3 cups cold cooked elbow macaroni, rinsed and drained
In a large bowl, combine mayonnaise, pimiento, onion, pickle relish, sugar substitute, mustard, and black pepper. Add macaroni. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
HINT: 2 cups uncooked elbow macaroni usually cooks to about 3 cups.
Serves 6 (2/3 cup) - Each serving equals:
HE: 1 Bread, 1/4 Slider, 19 Optional Calories
128 Calories, 0 gm Fat, 4 gm Protein, 28 gm Carbohydrate, 432 mg Sodium, 10 mg Calcium, 1 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate
Printable Recipe
BRIAN'S CHILI
01/15/2001
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1/2 to 3/4 pound ground turkey
1 small onion, minced
15 oz. can kidney beans
15 oz. can black beans (Frijoles Negros)
15 oz. can chili beans
28 oz. can crushed tomatoes
15 oz. can diced tomatoes
1 package taco seasoning
8 oz. pasta, uncooked
Saute turkey until brown; drain. Add onion and cook until tender. Add to other ingredients in crock pot. Cook 2-3 hours. Add uncooked pasta 10-15 minutes before serving.
Printable Recipe
CAESAR SHRIMP SALAD TOWER
07/11/2001
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CAESAR SALAD:
2 cups chopped Romaine lettuce
Seasoned croutons
Fresh shredded Parmesan cheese
1/2 cup Caesar Dressing (Marzetti's or your choice)
Combine all ingredients in large bowl and toss till coated.
SHRIMP SALAD:
1 lb. cooked shrimp (25 count)
1/2 cup diced celery
3/4 cup diced peppers, red and green
1/4 cup Old Bay Seasoning
1 tablespoon basil pesto
1 tablespoon Dijon mustard
3 tablespoons mayonnaise
Combine all ingredients in large bowl. Toss till coated and season to taste.
To assemble salad:
Caesar salad
Shrimp salad
Sliced tomato (large)
4" PVC pipe cut 4" long (can be purchased at most hardware stores)
Shredded Parmesan cheese
Diced green onion
Diced tomato
Place PVC in center of large plate. Start with small amount of Caesar salad. Tamp down firm with spoon, then add sliced tomato, then shrimp salad. Tamp down firm with spoon. Repeat process. Remove PVC. Garnish with Parmesan cheese, green onion and diced tomato.
Enjoy!!
Printable Recipe
CHILLED STRAWBERRY SOUP - MIKE REEH
08/08/2001
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1 pint strawberries
1/2 lemon, juice only
2 six-ounce cans apple juice
1/4 cup honey
2 tablespoons sugar
1 oz. Grand Marinier
1 dash of Kosher salt
1/4 teaspoon cinnamon
Grenadine for color
1. Best if fruit is very ripe.
2. Clean and top strawberries.
3. Puree strawberries, add all ingredients and chill.
4. Serve with sliced strawberries, blueberries or bananas.
Printable Recipe
CREAMY PUMPKIN SOUP
10/26/2001
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16 ounces of pumpkin (fresh pureed or canned)
13.75 ounces of vegetable broth
1 large onion
2 carrots (diced)
2 cups of soy milk
1/8 teaspoon of pepper
1 teaspoon of cinnamon
1/3 teaspoon of salt
16 ounces cubed tofu (optional)
In a large pot add the broth, carrots, onion, salt and pepper. Simmer uncovered for 10 to 15 minutes until the carrots are soft. Mix in the pumpkin, tofu milk, cinnamon and soy milk. Simmer for another 10 minutes. For more protein, add cubed tofu. For garnish, sprinkle freshly ground nutmeg.
Printable Recipe
DELICIOUS PICNIC SLAW - JOANNA LUND
07/04/2001
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4 cups purchased coleslaw mix
1/2 cup finely chopped celery
1 cup (2 small) cored, unpeeled, and finely diced Red Delicious apples
1/2 cup Kraft fat-free mayonnaise
2 tablespoons Land O' Lakes no-fat sour cream
1 tablespoon lemon juice
Sugar substitute to equal 2 tablespoons sugar
2 teaspoons dried parsley flakes
1 teaspoon dried onion flakes
In a large bowl, combine coleslaw mix, celery, and applies. In a small bowl, combine mayonnaise, sour cream, and lemon juice. Stir in sugar substitute, parsley flakes, and onion flakes. Add dressing mixture to cabbage mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
HINT: 3-1/4 cups shredded cabbage and 3/4 cup shredded carrots may be used in place of purchased coleslaw mix.
Serves 6 (full 3/4 cup) - Each serving equals:
HE: 1-1/2 Vegetable, 1/3 Fruit, 1/4 Slider
48 Calories, 0 gm Fat, 1 gm Protein, 11 gm Carbohydrate, 203 mg Sodium, 35 mg Calcium, 2 gm Fiber
DIABETIC: 1 Vegetable, 1/2 Starch/Carbohydrate
Printable Recipe
FIRECRACKER PASTA
06/27/2001
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1 tablespoon olive oil
1/4 cup red onion, Julienned
1/4 cup red peppers, Julienned
1/4 cup zucchini, sliced
1/4 cup yellow squash, sliced
1/4 cup Portabella mushroom, quartered
1 teaspon fresh garlic
1/2 teaspoon red pepper flakes
3 oz. heavy cream
3 oz. marinara sauce
1/2 cup fresh grated wheel Parmesan cheese
6 oz. cooked penne pasta
Pinch salt and pepper
3 oz. cooked chicken
1 oz. crab meat (optional)
1. Heat olive oil, add all vegetables and quickly saute.
2. Add fresh garlic and red pepper flakes.
3. Add heavy cream, marinara, grated Parmesan cheese and reduce sauce until slightly thickened.
4. Toss in pasta, cooked chicken and crabmeat. Season and serve very hot.
Printable Recipe
GOURMET BABY MIXED GREENS - CAPTAIN'S TABLE
05/25/2001
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GOURMET BABY MIXED GREENS w/BALSAMIC DIJON VINAIGRETTE AND CANDIED PECANS, GRAPES AND MAYTAG BLUE CHEESE
VINAIGRETTE:
1/2 cup balsamic vinegar
1/2 cup honey
1 tablespoon Dijon mustard
1 cup salad oil
Salt and pepper to taste
In a bowl, combine vinegar, honey and mustard. Whip until well incorporated. Slowly whip in salad oil. Season to taste.
CANDIED PECANS:
2 cups pecan pieces
2 cups sugar (reserve 1 cup)
2 cups water
In a saucepan add 1 cup sugar to water. Add pecans and bring to a boil. Drain pecans and place on baking sheet with parchment paper. Sprinkle remaining sugar over pecans and bake in 300 degree preheated oven for 12 to 15 minutes. Cool and set aside.
In a large bowl, place baby mixed greens and toss lightly with vinaigrette. Place on salad plate. Top with candied pecans, sliced grapes and crumbled blue cheese.
Printable Recipe
GREEN BEAN AND TOMATO SALAD
06/26/2001
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4 to 6 servings
1 pound fresh green beans, trimmed and cut in half
1-1/2 teaspoons salt, divided
4 large plum tomatoes, cut into chunks
1/4 cup chopped fresh basil
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1. Place the green beans in a large saucepan. Add 1 teaspoon salt and enough water to cover the beans. Bring to a boil over high heat, and cook, covered, for 6 to 8 minutes, or until tender; drain well.
2. Meanwhile, in a salad bowl, combine the tomatoes, basil, olive oil, lemon juice, and the remaining 1/2 teaspoon salt; mix well. Add the drained green beans and toss. Serve at room temperature, or cover and chill until ready to serve.
"OOH IT'S SO GOOD!!"
Printable Recipe
GRILLED STEAK CAESAR SALAD
02/07/2001
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6 oz. thin cut cap steak
2 ea. 6" skewers
1 quart Romain (cut)
4 oz. Caesar dressing
1 oz. fresh grated Parmesan cheese
1/2 cup diced tomatoes
2 ea. large fried croutons (warm)
1/2 lemon
4 ea. roasted garlic cloves
1/2 tablespoon cracked black pepper
Cut thin strips of steak and skewer on picks. Heat skillet or gas grill. Season meat with seasoning salt and cracked black pepper. Toss Romaine with Caesar dressing and Parmesan cheese. Cut French bread into large croutons and toast or warm. Place greens in bowl. Sear meat quickly and place over greens. Garnish with tomato, croutons, lemon and roasted garlic.
Printable Recipe
HAM, POTATO AND CHEDDAR SOUP - BLUE CAT BREW PUB
12/14/2001
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Place 1 tablespoon of yellow mustard seeds and 1 tablespoon of brown mustard seeds in a cup with enough white vinegar to cover. Let soak.
Peel and cube 3 large potatoes. Boil until just tender.
Dice 1 onion and saute in pan until tender.
In separate pan, bring to a boil 12 cups of chicken stock.
In separate pan, melt 2 sticks of butter. Whisk in 1 cup of flour. This will make a "roux." Cook this for a few minutes while stirring. Then whisk this "roux" into the boiling chicken stock and stir until thickened. Reduce heat to simmer.
Add 1 pound of cubed Vermont cheddar cheese. Stir until melted. Then stir in the mustard seeds, 2 cups of cubed ham, 1/2 cup cream, onions, potatoes, and 1/4 cup brown mustard and cook till all ingredients are hot.
Serve and enjoy!
Printable Recipe
HOT CHICKEN SALAD - HEALTHY EXCHANGES
02/19/2001
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Serves 6 (2/3 cup)
1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup
3/4 cup Kraft fat-free mayonnaise
2 teaspoons dried parsley flakes
2 full cups diced cooked chicken breast
3/4 cup diced celery
1/4 cup finely chopped onion
1/4 cup (one 2-ounce jar) diced pimiento, drained
1/4 cup slivered almonds
1 cup crushed Lay's "WOW" potato chips
2 hard-boiled eggs, chopped
In a slow cooker container, combine chicken soup, mayonnaise, and parsley flakes. Stir in chicken, celery, onion, pimiento, and almonds. Add crushed potato chips and eggs. Mix gently to combine. Cover and cook on LOW for 3 to 4 hours. Mix well before serving.
HINTS: 1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.
2. If you want the look and feel of egg without the cholesterol, toss out the yolk and dice the whites.
Each serving equals:
HE: 2-1/2 Protein, 1/2 Bread, 1/3 Fat, 1/3 Vegetable, 1/2 Slider, 10 Optional Calories
---------------------------------
231 Calories, 7 gm Fat, 23 gm Protein, 19 gm Carbohydrates, 561 mg Sodium, 38 mg Calcium, 1 gm Fiber
---------------------------------
DIABETIC: 2-1/2 Meat, 1 Starch/Carbohydrate, 1/2 Fat
Printable Recipe
MOM'S WINTER SOUP
01/29/2001
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1/2 pound smoked sausage or Kielbasa, chopped
2 cloves garlic, minced
1/2 small green pepper, finely chopped
1 small onion, finely chopped
15 oz. can chili beans
15 oz. can kidney beans
49 oz. can chicken broth
15 oz. can chopped tomatoes
1 carrot, finely cubed
1/2 cup uncooked pasta
Saute sausage, garlic, onion, and green pepper until vegetables are tender. Add to other ingredients in crock pot. Cook for 2-3 hours. Add pasta 10-15 minutes before serving.
Printable Recipe
MY FAVORITE SALAD - GRAMMA'S
06/13/2001
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1 head iceberg lettuce
1 medium red onion, sliced
1 small head cauliflower florettes
1 pound bacon, cooked and crumbled
2 cups mayonnaise (good brand)
1/2 cups Parmesan cheese (Kraft)
1/4 cup sugar
1. Cook bacon in skillet or oven. Degrease and cut into strips. Cool.
2. Mix dressing (mayonnaise, sugar, and Parmesan cheese). Best if mixed a day ahead.
3. Mix iceberg lettuce, red onion, and cauliflower.
4. Just before serving, toss greens with dressing and serve well chilled.
Printable Recipe
PETITE SALAD - CHEF DOMINIC
09/24/2001
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2 cups field greens
1-1/2 tablespoon walnut oil
Pinch Kosher salt
Combine all and toss.
Printable Recipe
PIZZA SOUP - BRIAN WECKERLY
01/22/2001
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1/2 pound sausage
25 slices (1/2 package) pepperoni, chopped
1/2 small onion, chopped
1/2 medium green pepper, chopped
1 cup mushrooms, sliced
4 oz. chopped black olives
15 oz. can pizza sauce
28 oz. can crushed tomatoes
2 cups water
1 tablespoon Italian seasoning
Small pinch of fennel (optional)
1 cup uncooked pasta
Saute sausage until browned. Add onion, mushrooms, and peppers and saute until just tender. Put meat mixture in crock-pot and add all other ingredients except uncooked pasta. Cook for 2-3 hours on low heat, stirring occasionally. Add uncooked pasta 10-15 minutes before serving. Soup is done when pasta is cooked to desired consistency.
Printable Recipe
SEAFOOD BISQUE
05/23/2001
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Yield: 6 cups
1/2 cup fresh crab lump
1/2 cup shrimp, cooked
1/2 cup chopped celery
1/2 cup chopped onion
2 tablespoons butter
3 cups clam stock
1/4 cup sherry
1 tablespoon Worcestershire
2 dashes Tabasco
1 cup heavy cream
1 pinch Chef salt
4 oz. roux (2 oz. butter and 2 oz. flour)
Saute celery and onion in butter. Add 1/4 cup sherry, clam stock, Worcestershire and heavy cream. Bring to a simmer. Season with Chef salt and thicken mixture with 4 oz. roux. Fold in crab and shrimp. Garnish with chopped parsley.
Printable Recipe
SEAFOOD GUMBO FROM BORDERS COOKING CLASS
10/31/2001
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2 Dinner portions
1 oz. butter
1 oz. flour
1/4 cup celery
1/4 cup onion, diced
1/4 cup bell pepper, diced
1/4 cup smoked sausage, diced
1/4 cup sliced green onions
1/2 cup diced tomatoes
8 oz. chicken or seafood stock
4 oz. scallops, raw
4 oz. shrimp, raw
2 oz. crabmeat
1 dash Tabasco
2 tablespoons green onions
1. In thick gauge pot, melt butter, add flour and stir over heat until browned.
2. Add celery, onion, pepper, sausage, onions, tomatoes and continue to stir over heat.
3. Add chicken stock and gumbo will thicken.
4. Stir in shrimp, scallops and crabmeat and season.
5. Serve over rice. Garnish with green onion.
Printable Recipe
SHRIMP AND COCONUT SOUP
02/15/2001
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1 onion, peeled and sliced
3 shallots, peeled and sliced
1 small clove garlic, peeled and minced
1 knob ginger, peeled and minced
2 tablespoons peanut oil
3 cups chicken stock
2 cups shrimp stock
1 cup coconut milk
1 teaspoon Thai red chili paste
2 tablespoons Thai fish sauce
1 teaspoon honey
2 tomatoes, peeled, seeded and diced
1/2 pound 26 count shrimp, peeled and deveined
1/2 bunch broccoli Raab or Bok Choy, washed and chopped
Juice of 1 lime
1 tablespoon minced lemon grass
Salt and pepper to taste
GARNISH:
Fried shallots
Sliced scallions
Chopped mint and cilantro
Shaved and toasted coconut
To prepare soup: Saute onion, shallots, garlic, and ginger in the peanut oil for 5 minutes. Add the chicken stock, shrimp stock, coconut milk, chili paste, fish sauce and honey. Bring to a boil. Reduce the heat and simmer for 1 hour. Add the diced tomato, peeled shrimp, chopped greens, lime juice and lemon grass. Simmer for 10 minutes. Adjust the seasoning with salt and pepper and garnish as shown.
Printable Recipe
SLENDERELLA CHICKEN SALAD
05/10/2001
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Serves 25 Yield: 6-1/2 pounds
8 cups water
2 tablespoons oil
1 teaspoon salt
4 cups uncooked pasta bows
1 whole chicken (4-1/2 pounds), cooked
1 cup thin tomato wedges
2 cups (1/2 pound) broccoli florets
1 cup diced cucumbers
1 cup sliced mushrooms (6 medium mushrooms)
1 cup (6 ounces) diced green bell pepper
1 cup (4 ounces) sliced radishes
1 cup (6 ounces) diced celery
1 cup (4 ounces) julienned carrots
1 cup diced onion
1 teaspoon gourmet garlic seasoning
2 teaspoons Italian Mediterranean spice
1 teaspoon pepper
1/2 teaspoon onion powder
2 bottles (12 ounces each) fat-free herb vinaigrette dressing
GARNISH
Parsley
Tomato wedges
In a large pot, bring water to a boil. Add oil, salt and pasta bows. Cook pasta until tender. Drain, rinse and chill. Set aside.
Remove meat from chicken and cut into cubes. You should have about 1-1/2 pounds of cubed chicken.
In a large bowl, combine chicken, tomato wedges, broccoli florets, cucumber, mushrooms, green pepper, radishes, celery, carrots and onion. Add pasta bows.
In a separate bowl, combine garlic seasoning, Italian Mediterranean spice, salt, pepper, onion salt and bottled dressing. Add to chicken-pasta mixture. Combine until all ingredients are well moistened. Garnish with parsley and tomato wedges. Cover and refrigerate.
NOTE: You can substitute cherry tomatoes for the regular tomatoes. Cut cherry tomatoes into quarters.
Printable Recipe
THE FORMULA - CHILI BY BILL NIXON
10/05/2001
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THE MIX:
1 level teaspoon Cayenne pepper
2 full teaspoons Cumin
4 to 5 tablespoons Chili powder
1 full teaspoon dried Oregano
2 level teaspoons Garlic powder
Mix all together.
1 pound lean ground beef cooked; drain and set aside.
1 pound sirloin, cut into bite-size pieces. Cook until brown in 2 teaspoons of vegetable oil.
Add 1 chopped onion, cook about 10 minutes. Add 2 cans diced tomatoes undrained. Add 1 can Bush Chili Beans. Take a 2nd can Bush Chili Beans, place in a blender along with 3 jalapeno peppers. Blend until completely mixed. Pour into pan with other ingredients. Add approximately 5 teaspoons of "The Mix". Cook on low for 1/2 hour.
Printable Recipe
TURKEY & SAUSAGE SOUP - BRIAN WECKERLY
01/08/2001
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1/2 pound ground turkey (may use sliced precooked turkey)
1/2 pound spicy sausage
1 small onion, chopped
3/4 pound chopped fresh or stewed tomatoes
3 pound can chicken broth
4 ounces chopped black olives
1 pound fresh or packaged chopped stir-fry vegetables (carrots,water chestnuts, broccoli, etc. - your choice)
1/2 cup uncooked pasta
Saute turkey and sausage until cooked (cook sausage first if using sliced precooked turkey). Add onion and saute until just tender. Put meat mixture in crock-pot and add all vegetables and chicken broth. Cook for 2-3 hours on low heat, stirring occasionally. Add uncooked pasta 10-15 minutes before serving. Soup is done when pasta is cooked to desired consistency.
May also be cooked on stove.
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TURKEY CORN CHOWDER - MIKE REEH
11/28/2001
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Makes 8 servings (6 oz. each)
3/4 cup chopped celery
3/4 cup chopped yellow onion
1 cup diced potatoes (red skin)
2 oz. bacon, chopped
3 cups turkey stock
1 cup frozen whole kernel corn
1 cup pulled leftover turkey
3 oz. butter (about 1/2 cup)
3 oz. flour (about 1/2 cup)
1 tablespoon chopped parsley
1/2 cup heavy cream
1. In soup pot add chopped bacon and brown. Drain grease.
2. Add celery, onion, potatoes, stock, corn and simmer at least 20 minutes until vegetables are tender.
3. Add pulled turkey and continue to simmer.
4. Make a roux by combining flour and butter and cooking 2 minutes.
5. Whip into soup mixture and thicken.
6. Finish chowder with parsley and heavy cream.
7. Season with salt and pepper.
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WHITE CHICKEN CHILI - JEFF RYSER
10/10/2001
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1 small onion, diced
1 red pepper, diced
1 green pepper, diced
1/2 cup green onion, diced
2 cups white beans, cooked or canned and drained
2 Cajun sausage links, sliced
3 chicken breasts (5 oz. each), cooked and diced
1 small can diced green chilies (optional)
1 tablespoon garlic
1 tablespoon chili powder
1 tablespoon Cajun seasoning
1/2 gallon chicken stock
1 cup heavy cream
Thicken stock with slurry (cornstarch and water). Brown sausage, drain escess grease. Saute onion, peppers, garlic. Add stock; add remaining ingredients and finish with cream. Simmer 20 minutes. Garnish.
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WILD MUSHROOM SOUP - CAPTAIN'S TABLE
05/25/2001
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1/2 pound sliced button mushrooms
1/2 pound sliced portabella mushrooms
1/2 pound sliced shitake mushrooms
1/2 pound butter) for roux
1/2 pound flour) for roux
1 cup diced onion
1 cup diced celery
3/4 cup beef base (paste form)
1/2 cup chicken base (paste form)
3 quarts water
1/2 cup diced rosemary, fresh
Salt and pepper to taste
3/4 cup heavy cream
In saucepan, bring water to a boil, add roux to desired thickness. Add beef and chicken base. Whip until smooth. Lower heat to simmer. In saute pan, saute celery, onion and mushrooms with a little water until tender. Add to soup. Add diced rosemary and heavy cream. Salt and pepper to taste. Simmer for 15 minutes.
VEGETABLES
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BROCCOLI WITH MUSTARD-DILL SAUCE
11/12/2001
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One 10-ounce package frozen broccoli spears or fresh broccoli spears 4 inches long
1/2 cup water with 1/4 teaspoon salt
1/4 teaspoon salt
1-1/2 teaspoons margarine
1 tablespoon flour
1/2 cup skim milk
1-1/2 teaspoons prepared mustard
1/4 teaspoon dill weed
1. Bring broccoli spears and salted water to boil, cover, and cook until just tender, about 6 minutes.
2. Melt margarine in small saucepan, add flour, and cook about 1 minute, stirring constantly. Add milk, mustard, salt, and dill weed. Stir until smooth, bring to a simmer, and cook 2 minutes while stirring.
3. Spoon 2 tablespoons sauce over each serving of broccoli (2 spears).
Yield: 4 servings
Per serving: Calories 50; Protein 3 g; Fat 2 g; Sodium 338 mg; Fiber 2 g
Printable Recipe
GRAMMA'S GREEN BEANS
06/06/2001
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6 strips of bacon
1/2 cup sliced onions
1 tablespoon brown sugar
2 cans (14-1/2 oz. ea.) green beans
4 ea. large red potatoes
Cook bacon, onions, brown sugar; add green beans and potatoes. Simmer for 30 to 45 minutes.
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GRILLED SHIITAKES
01/03/2001
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1 pound large, fresh shiitake mushrooms
1/4 cup chopped fresh parsley
1/4 cup canned, reduced-sodium chicken broth
3 tablespoons reduced-calorie margarine, melted
4 cloves garlic, minced
1/2 teaspoon freshly-ground pepper
1/4 teaspoon salt
REMOVE stems from mushrooms; discard. Combine parsley and remaining 5 ingredients; brush evenly on both sides of mushroom caps.
COOK mushrooms without grill lid, over medium-hot coals (350 to 400 degrees) 8 minutes, turning once.
YIELD: 4 servings
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LAYERED SUMMER VEGETABLE CASSEROLE PARMESAN
07/25/2001
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NOTE: A good recipe for large zucchini or summer squash. Can use any variety of vegetables. I like to make individual casseroles.
1. Cut zucchini in 1/4" slices and brush with olive oil and grill or boil for about 2 minutes and cool.
2. Do the same with egg plant, and any other garden vegetables and fresh basil.
3. You will need a good meatless marinade sauce. I like Prego.
4. Make a layer of grilled vegetables and a light layer of marinera and Parmesan cheese. Repeat until all vegetables are used and top with Parmesan cheese.
Bake at 350 for about 30 minutes.
This recipe is also very good made with roasted peppers.
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MIXED GRILLED ITALIAN VEGETABLE SIDE DISH - JOANNA LUND
08/16/2001
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1-1/2 cups coarsely chopped onion
1 cup coarsely chopped red bell pepper
1 cup coarsely chopped green bell pepper
1/4 cup (1 ounce) sliced ripe olives
2 teaspoons olive oil
1 teaspoon JO's Italian Seasoning
Plug in and spray both sides of a George Foreman grill with olive oil-flavored cooking spray. In a large bowl, combine onion, red and green pepper, and olives. Add olive oil and JO's Italian Seasoning. Mix well to combine. Evenly arrange vegetable mixture on prepared grill. Close lid and grill for 8 to 10 minutes or until vegetables are tender. Serve at once.
HINT: Substitute any reputable brand for JO's Italian Seasoning.
Serves 4 (1/2 cup) - Each serving equals:
HE: 1-3/4 Vegetable, 3/4 Fat
71 Calories, 3 gm Fat, 1 gm Protein, 10 gm Carb., 65 mg Sodium, 25 mg Calcium, 3 gm Fiber
DIABETIC: 2 Vegetable, 1/2 Fat
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MOM'S SWEET POTATO CASSEROLE
04/30/2001
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3 cups cooked, mashed sweet potatoes
2 beaten eggs
1/2 cup brown sugar
1/2 cup granulated sugar
1/2 cup margarine, melted
2 teaspoons vanilla
1/2 cup milk
TOPPING:
1 cup brown sugar
1/2 cup chopped nuts
1/3 cup dry oatmeal
2 tablespoon margarine
Mix first seven ingredients thoroughly and place in greased casserole dish or baking pan. Combine topping thoroughly and spoon over potato mixture. Bake at 350 degrees for 35 minutes.
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MUSTARD AND HERB MARINATED VEGETABLES
01/03/2001
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2 small red potatoes (about 6 ounces)
1-1/2 cups small broccoli flowerets
1-1/2 cups cherry tomatoes, halved
1-1/2 cups small mushrooms, halved
1-1/2 cups cubed zucchini
2/3 cup white wine vinegar
1/2 cup water
1/4 cup minced shallots
2 tablespoons Dijon mustard
1-1/2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1/4 teaspoon dried, crushed red pepper
ARRANGE potatoes in a steamer basket over boiling water, Cover and steam 15 minutes, or until tender. Let cool. Cut each potato into 4 wedges, and cut each wedge in half crosswise.
COMBINE potatoes and next 4 ingredients in a large glass dish; set aside. Combine vinegar and remaining 9 ingredients in a jar; cover tightly and shake vigorously. Pour over vegetables; toss gently to coat. Cover and marinate in refrigerator 8 hours, stirring occasionally.
YIELD: 8 sesrvings
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NEW WORLD "STUFFED" CABBAGE - HEALTHY EXCHANGES
02/19/2001
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Serves 6 (1 full cup)
16 ounces extra lean ground turkey or beef
1-3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
2 teaspoons prepared yellow mustard
2 tablespoons pourable Splenda or Sugar Twim
1/8 teaspoon black pepper
6 cups shredded cabbage
1 cup chopped onion
1 cup uncooked instant rice
In a large skillet sprayed with butter-flavored cooking spray, brown meat. Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine browned meat, tomato sauce, mustard, Splenda, and black pepper. Add cabbage, onion, and uncooked rice. Mix well to combine. Cover and cook on LOW for 8 hours. Mix well before serving.
Each serving equals:
HE: 2-1/2 Vegetable, 2 Protein, 1/2 Bread, 2 Optional Calories
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223 Calories, 7 gm Fat, 17 gm Protein, 23 gm Carbohydrate, 543 mg Sodium, 63 mg Calcium, 4 gm Fiber
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DIABETIC: 2-1/2 Vegetable, 2 Meat, 1/2 Starch
Printable Recipe
SCALLOPED POTATOES - HEALTHY EXCHANGES
02/19/2001
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Serves 6 (1 full cup)
9 cups shredded loose-packed frozen potatoes
1-1/2 cups finely chopped onion
1 (10-3/4 ounce) can Healthy Request Cream of Mushroom Soup
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1 cup + 2 tablespoons shredded Kraft reduced-fat Cheddar cheese
1/4 cup (one 2-ounce jar) chopped pimiento, drained
1/8 teaspoon black pepper
Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine potatoes, onion, mushroom soup, and evaporated skim milk. Stir in Cheddar cheese, pimiento, and black pepper. Cover and cook on LOW for 6 to 8 hours. Mix gently before serving.
HINT: Mr. Dell's frozen shredded potatoes are a good choice, or raw shredded potatoes may be used in place of frozen potatoes.
Each serving equals:
HE: 1 Bread, 1 Protein, 1/2 Skim Milk, 1/2 Vegetable, 1/4 Slider, 6 Optional Calories
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244 Calories, 4 gm Fat, 14 gm Protein, 38 gm Carbohydrate, 457 mg Sodium, 362 mg Calcium, 4 gm Fiber
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DIABETIC: 1-1/2 Starch, 1 Meat, 1/2 Skim Milk, 1/2 Vegetable
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STUFFED ZUCCHINI - MIKE REEH
07/18/2001
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It's best to use smaller squash for stuffing. I use different stuffings. I like this one using a vegetable garlic cheese stuffing.
2 medium to small zucchini
1 tablespoon olive oil
1/4 cup red onion, finely chopped
1/4 cup red pepper or yellow pepper
1/4 cup scooped zucchini
1/4 cup mushrooms, chopped
1 tablespoon fresh garlic
1/4 cup dry white wine
1/4 cup heavy cream
1/4 cup Parmesan cheese
1 cup fresh bread crumbs
1. Cut zucchini lengthwise and scoop.
2. Prepare all chopped vegetables.
3. In saute pan with olive oil, heat and saute onions, pepper, squash, mushroom, garlic and season with salt and pepper.
4. Add white wine and heavy cream. Reduce over heat 2 or 3 minutes. Remove and stir in bread crumbs and cheese.
5. Fill squash boats with filling. Bake in covered dish for 20 minutes at 350 degrees topped with additional cheese. Serve as a side dish along with your favorite dish.
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SWEET POTATO MASH W/CILANTRO
12/11/2001
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1 lb. 8 oz. sweet potatoes, chopped
1-1/2 tablespoons chopped fresh cilantro leaves
3 tablespoons butter
1 clove garlic, crushed
2 teaspoons grated fresh ginger
2 teaspoons soy sauce
Fresh cilantro sprigs, to garnish
1. Bring a large saucepan of lightly salted water to a boil. Add the sweet potatoes and cook for 10-15 minutes, or until tender. Drain well.
2. Chop and melt the butter in a small saucepan, add the garlic and ginger and cook over low heat, stirring, for 1 minute.
3. Mash the sweet potatoes until almost smooth. Stir in the garlic mixture, cilantro and soy sauce. Garnish with sprigs of cilantro and serve immediately.
Per serving:
Protein 4 g; Fat 9.5 g; Carbohydrate 27 g; Fiber 3.5 g; 205 Calories;
Beta-carotene
HINT: Sweet potato is sweeter than regular potato, with a texture between potato and butternut squash. This mash goes well with pork, chicken, beef or lamb.
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