2003 KWQC-TV6 Recipes
This page was updated May 17, 2006 at 09:26

Tip: To select a single recipe for printing click on the Printable Recipe link that is located above and to the left of each recipe title.


Looking For Something?


We welcome your comments or suggestions.

Table of Contents
Goto [HOME]

APPETIZERS/BEVERAGES
  01/10/2003    BIG BOWL CHEESE DIP 
  01/10/2003    CHEESY PULL-APART STICKS 
  10/16/2003    CHEESY SPIDERS 
  10/16/2003    CHEESY SPOOKY-SPINACH DIP 
  12/18/2003    EGGNOG SMOOTHIE - JOANNA LUND 
  09/19/2003    FLIRTINI MARTINI - PETER HARMAN 
  03/06/2003    FROSTY PINE-ORANGE SURPRISE 
  10/30/2003    FRUIT DIP - GREAT HARVEST BREAD CO. 
  10/30/2003    GHOUL-ADE (HY-VEE) 
  12/18/2003    HOT CRAB FONDUE W/GARLIC CROUTONS - MIKE REEH 
  06/26/2003    MIX AND MATCH FRUIT SMOOTHIES 
  10/16/2003    ORANGE SMOOTHIE 
  05/05/2003    PAPAYA SUNRISE SMOOTHIE 
  12/22/2003    PARTY MIX - JOANNA LUND 
  03/06/2003    SHAMROCK MILK MIXER 
  12/18/2003    SOUR CREAM SALSA - LINDA CRAMER 
  10/30/2003    SPINACH-CHEESE DIP - GREAT HARVEST BREAD CO. 
  09/02/2003    TRADE WINDS SMOOTHIE - JOANNA LUND 
  12/12/2003    WHITE HOUSE PUNCH - JOANNA LUND 
BREADS
  10/10/2003    APPLE BAKED FRENCH TOAST - STEVE ROSETTI 
  12/11/2003    BILL'S CHRISTMAS PORK N' BEAN BREAD 
  12/08/2003    CARAMEL ALMOND KISS BRAID - NORITA 
  03/31/2003    CHOCOLATE CHIP SPRINKLE APRIL FOOL'S PANCAKES - ROBERTS MAGIC SHOPPE 
  07/18/2003    CREAMED CORN CORNBREAD - JEREMY JACKSON/THE CORNBREAD BOOK 
  05/15/2003    FLAX BANANA BREAD 
  12/12/2003    HOLIDAY BREAD - JOANNA LUND 
  11/03/2003    MIKE'S MORNING GLORY MUFFINS - HAPPY DIABETIC CHEF 
  12/23/2003    PEANUT BUTTER KISSES MUFFINS - JOANNA LUND 
  01/23/2003    SIMPLE WHITE BREAD - JOANNA LUND 
  09/30/2003    SKILLET APPLE STUFFING - JOANNA LUND 
  01/23/2003    SOUTHERN DELIGHT APRICOT PECAN BREAD - JOANNA LUND 
  08/15/2003    ZUCCHINI BREAD - MIKE REEH 
DESSERTS
  08/11/2003    APPLE CRISP FOR ONE - HAPPY DIABETIC CHEF 
  10/13/2003    APPLE QUESIDIAS OF LOVE - HAPPY DIABETIC CHEF 
  08/25/2003    APPLESAUCE BROWNIES OF LOVE - HAPPY DIABETIC CHEF 
  12/04/2003    BAKED BRIE AND BERRY TORTES - MIDWEST DAIRY 
  12/11/2003    BILL'S EASY PEANUT BUTTER COOKIES 
  12/18/2003    BUTTERFINGER DESSERT - JOANNA LUND 
  09/05/2003    CANDY BAR CHEESECAKE - JOANNA LUND 
  02/18/2003    CLIFF'S CRAZY CAKE - JOANNA LUND 
  08/21/2003    COCONUT APPLE PIE - JOANNA LUND 
  02/13/2003    FAST FRUIT COCKTAIL COBBLER - JOANNA LUND 
  06/06/2003    FIRESIDE PUDDING - JOANNA LUND 
  04/05/2003    FLUFFY CHERRY PINEAPPLE SALAD - JOANNA LUND 
  08/21/2003    FRENCH CHOCOLATE ORANGE MOUSSE - JOANNA LUND 
  04/07/2003    FRESH FRUIT BRUSHETTA - HAPPY DIABETIC CHEF 
  09/08/2003    FRESH FRUIT BRUSHETTA - HAPPY DIABETIC CHEF 
  12/12/2003    GLOSSY CHOCOLATE FROSTING - JOANNA LUND 
  02/18/2003    HEAVENLY LEMON CREAM - JOANNA LUND 
  07/10/2003    KEY LIME PIE - MIKE REEH 
  07/01/2003    KICK THE CAN ICE CREAM - DAIRY COUNCIL 
  12/22/2003    NEW ENGLAND BANANA SUNDAE - JOANNA LUND 
  09/02/2003    NO-BAKE BLENDER CHEESECAKE - JOANNA LUND 
  01/27/2003    PEANUT BUTTER AND HOT FUDGE PLEASURE POT - JOANNA LUND 
  06/18/2003    PEANUT BUTTER POPCORN TREATS -  JOANNA LUND 
  08/04/2003    PEANUT BUTTER POPCORN TREATS - JOANNA LUND 
  12/19/2003    PEARS HELENE BREAD PUDDING - JOANNA LUND 
  11/28/2003    PISTACHIO CHOCOLATE CHIP CREAM PIE - JOANNA LUND 
  12/22/2003    POMEGRANATE CHEESECAKE 
  10/16/2003    PUMPKIN PECAN CHEESECAKE 
  05/19/2003    RHUBARB-CHERRY PIE - JOANNA LUND 
  08/04/2003    ROCKY ROAD WHITE CHOCOLATE CHEESECAKE - JOANNA 
  06/18/2003    ROCKY ROAD WHITE CHOCOLATE CHEESECAKE - JOANNA LUND 
  05/19/2003    STRAWBERRY CREAM PUFFS - JOANNA LUND 
  08/05/2003    STRAWBERRY CREAM PUFFS - JOANNA LUND 
  02/13/2003    VALENTINE FLAMBE -  MIKE REEH 
  09/30/2003    WALNUT APPLE RAISIN CRUMB PIE - JOANNA LUND 
  11/26/2003    WILMA MARIE'S CREAM PUFFS - HAPPY DIABETIC CHEF 
  07/18/2003    ZALETTI - JEREMY JACKSON/THE CORNBREAD BOOK 
ENTREES
  03/18/2003    ALMOND CRUSTED CANADIAN WALLEYE - JEFF RYSER 
  08/15/2003    ANAHEIM SHRIMP SAUTE - MIKE REEH 
  02/27/2003    BLACKENED GROUPER W/CILANTRO CORN SALSA - MIKE REEH 
  06/05/2003    BREAKFAST BREAD PUDDING - JOANNA LUND 
  05/13/2003    CAESAR BURGERS 
  10/28/2003    CAJUN PASTA TRIO - MIKE REEH 
  01/29/2003    CAPTAIN'S TABLE CHICKEN LIVERS - MIKE REEH 
  01/29/2003    CATFISH FINGERS W/REMOULADE - MIKE REEH 
  05/05/2003    CHEESE AND CHICKEN EMPANADAS 
  08/27/2003    CHEESY TOMATO TETRAZZINI - JOANNA LUND 
  11/19/2003    CHICKEN ALFREDO PIZZA 
  02/13/2003    CHICKEN FETTUCCINE ALFREDO - JOANNA LUND 
  05/22/2003    CHUCKWAGON BEEF - MIKE REEH 
  06/06/2003    COUNTRY HAM & CORN STEW - JOANNA LUND 
  10/09/2003    COUNTRY STYLE SAUSAGE STIR FRY - MIKE REEH 
  09/19/2003    CRABBER-JACK FILET - JEFF RYSER 
  01/09/2003    CREAMED CHICKEN WITH PEAS AND CARROTS - JOANNA LUND 
  06/05/2003    DENVER BREAKFAST PITA POCKETS - JOANNA LUND 
  03/27/2003    FILET OF SNAPPER-VENICE STYLE - MIKE REEH 
  01/27/2003    FISHERMAN'S WHARF TUNA NOODLE DISH - JOANNA LUND 
  02/24/2003    GRILLED CHICKEN FAJITAS OF LOVE - HAPPY DIABETIC CHEF 
  10/08/2003    GRILLED STEAKS BALSAMICO 
  12/26/2003    HOLIDAY BEEF TENDERLOIN - MIKE REEH 
  12/19/2003    HOT TUNA SALAD CASSEROLE - JOANNA LUND 
  08/21/2003    HOW TO SMOKE PORK ROASTS 
  08/07/2003    JAMAICAN MEAT PATTIES - EUDELL WATTS III 
  05/06/2003    MARINADE FOR JACK DANIELS NEW YORK STRIP - MIKE REEH 
  04/10/2003    MAYTAG BLUE CHEESE FILET W/PORTABELLA  SAUCE - MIKE REEH 
  06/26/2003    O'MELIA'S TURTLE - MIKE REEH 
  06/26/2003    PANFRIED CHICKEN WITH PAN GRAVY - MIKE REEH 
  07/09/2003    PARMESAN PEPPERCORN CRUSTED PORK LOIN - MONTANA JACK'S 
  09/25/2003    PECAN CRUSTED PORK LOIN W/CARAMELIZED ONION & APPLES - MIKE REEH 
  04/17/2003    PORK DE CHEURE W/SWEET PEPPER AU JUS - JEFF RYSER 
  09/12/2003    PULLED PORK SANDWICHES W/ROOT BEER BBQ SAUCE - DAVE WHEELER 
  10/17/2003    QUICK BEEF STEW (HOBO STEW) - STUDENT HUNGER DRIVE 
  06/26/2003    ROASTED GARLIC SMASHED RED POTATOES - MIKE REEH 
  09/22/2003    ROBERT'S BESTO PESTO - HAPPY DIABETIC CHEF 
  12/15/2003    ROBERT'S SEAFOOD CASSEROLE OF LOVE - THE HAPPY DIABETIC CHEF 
  10/23/2003    ROSEMARY PORK PORTABELLA - MIKE REEH 
  02/28/2003    SAUTEED FROG LEGS W/TOMATO GARLIC BUTTER - CHEF BOB TRUJILLO 
  11/28/2003    SKILLET CHICKEN CACCIATORE - JOANNA LUND 
  06/12/2003    SOUTHERN STUFFED PORK LOIN - MIKE REEH/O'MELIAS 
  06/26/2003    SOUTHWESTERN SUCCOTASH - MIKE REEH 
  04/21/2003    SPRINGTIME SCAMPI - THE HAPPY DIABETIC CHEF 
  01/08/2003    SUNBURNED TUNA - THUNDER BAY GRILLE 
  07/24/2003    TRUDI'S COMBO - MIKE REEH 
  10/30/2003    TUNA SPOOKS - HY-VEE 
  06/23/2003    TURKEY YAKITORI KABOBS 
MISCELLANEOUS
  03/05/2003    BROWN SUGAR SCRUB (FACIAL SCRUB) 
  10/14/2003    CARVEABLE PUMPKINS 
  02/28/2003    CREOLE SEASONING - CHEF BOB TRUJILLO 
  09/11/2003    DRAIN CLEANING TIPS - HOME HARDWARE 
  02/28/2003    GARLIC BUTTER - CHEF BOB TRUJILLO 
  03/21/2003    HOME HARDWARE CLEANING RECIPES & TIPS 
  08/07/2003    JERK MARINADE #2 - EUDELL WATTS III 
  05/05/2003    LAYERED BLACK BEAN DIP W/CILANTRO YOGURT "SOUR CREAM" 
  11/13/2003    MIKE'S CORNBREAD STUFFING 
  06/03/2003    MOZZARELLA PEPPER SALSA 
  01/27/2003    PASTA WITH PESTO SAUCE - HAPPY DIABETIC CHEF 
  04/18/2003    PICK A BETTER SNACK - APRIL 2003 - JAN TEMPLE 
  08/06/2003    PICK A BETTER SNACK - AUGUST 2003 - JAN TEMPLE 
  02/12/2003    PICK A BETTER SNACK - FEBRUARY 2003 - JAN TEMPLE 
  01/08/2003    PICK A BETTER SNACK - JANUARY 2003 - JAN TEMPLE 
  03/05/2003    PICK A BETTER SNACK - MARCH 2003 - JAN TEMPLE 
  05/07/2003    PICK A BETTER SNACK - MAY 2003 - JAN TEMPLE 
  09/03/2003    PICK A BETTER SNACK - SEPTEMBER 2003 - JAN TEMPLE 
  07/24/2003    RITA'S WHITENING SOAK 
  10/06/2003    SPOOKY TREE - PEG TERREY 
  10/06/2003    STUFFED PUMPKIN - PEG TERREY 
  08/15/2003    SWEET & SOUR EGGPLANT RELISH - MIKE REEH 
  10/06/2003    TABLETOP GHOST - PEG TERREY 
SOUPS/SALADS
  07/23/2003    APPLE CIDER SLAW 
  12/24/2003    APPLE SOUP WITH RAISIN DUMPLINGS - JOANNA LUND 
  04/11/2003    ASPARAGUS SALAD W/TOASTED WALNUTS 
  10/02/2003    BIG MIKE'S TEXAS CHILI 
  08/15/2003    CALIFORNIA PASTA SALAD - MIKE REEH 
  12/23/2003    DILLED TUNA-MACARONI SALAD 
  08/19/2003    GRANDMA'S CHICKEN CORN SOUP - JOANNA LUND 
  01/09/2003    HAMBURGER VEGETABLE CHOWDER - JOANNA LUND 
  03/13/2003    HOT GRILLED SEAFOOD SALAD - MIKE REEH 
  06/18/2003    JAMBOREE CHILI - JOANNA LUND 
  08/04/2003    JAMBOREE CHILI - JOANNA LUND 
  09/05/2003    PARTY PASTA SALAD - JOANNA LUND 
  03/24/2003    PEASANT SALAD - HAPPY DIABETIC CHEF 
  08/27/2003    POPEYE THE SAILOR SALAD - JOANNA LUND 
  05/19/2003    RHUBARB DELIGHT SALAD - JOANNA LUND 
  02/10/2003    ROASTED CHICKEN STOCK - HAPPY DIABETIC CHEF 
  08/05/2003    SALAD ON A STICK & DRESSINGS 
  05/19/2003    STRAWBERRY TOSSED SALAD - JOANNA LUND 
  08/05/2003    STRAWBERRY TOSSED SALAD - JOANNA LUND 
  08/19/2003    THE DESMOND PASTA HAM SALAD -  JOANNA LUND 
  06/23/2003    TURKEY BOW-TIE SALAD 
  12/24/2003    UNSTUFFED CABBAGE SOUP - JOANNA LUND 
VEGETABLES
  08/15/2003    SWEET & SOUR EGGPLANT 

APPETIZERS/BEVERAGES

Printable Recipe
BIG BOWL CHEESE DIP
01/10/2003
Return to [TOP] [HOME]

Makes 20 servings

1/2 cup diced onion
1 cup regular or non-alcoholic beer
8 ounces (2 cups) shredded Cheddar cheese
8 ounces (2 cups) shredded Pepper Jack cheese
2 tablespoons all-purpose flour
1-1/2 tablespoons taco seasoning
1-2 tablespoons chopped chipotle pepper in adobo sauce
1 cup sour cream
Tortilla chips or roasted potato wedges, for dipping

Place onion and beer in a heavy medium-size saucepan. Heat to boiling. Reduce heat and simmer 3 to 4 minutes.

In a large bowl combine cheeses, flour, and taco seasoning. Slowly add handfuls to hot beer until melted. Repeat until all the cheese is used. Stir in chipotle pepper and sour cream.

Printable Recipe
CHEESY PULL-APART STICKS
01/10/2003
Return to [TOP] [HOME]

Makes 12 breadsticks

One 11-ounce can refrigerated soft breadsticks
1-1/2 cups shredded cheese such as Mozzarella, Provolone, and smoked Gouda
1/2 teaspoon dried basil or oregano
2 cups warmed ready-prepared marinara sauce

Heat oven to 375 degrees. Remove breadsticks from can and arrange in a single layer lengthwise on a baking sheet lined with parchment paper. Do not separate breadsticks. You should have a rectangle about 13 inches long and 6 inches wide.

Sprinkle cheese down the center of dough leaving a border of about 1/2 inch around the edges. Bake for 10-11 minutes or until cheese is lightly browned. Remove from oven and transfer to a board or platter. Let cool 3 to 4 minutes.

To serve, pull apart breadsticks. Serve with warm marinara sauce.

Printable Recipe
CHEESY SPIDERS
10/16/2003
Return to [TOP] [HOME]

Let kids get into the fun by making these cute little cracker treats themselves.

Round crackers
Cream cheese spread or processed cheese spread (canned cheese works great)
Pretzel sticks
Peanut butter
Raisins

Put flavored cream cheese or a processed spread between 2 round crackers to make a sandwich. Insert pretzel "legs" into the filling. With a dab of peanut butter, set raisin eyes on top.

Printable Recipe
CHEESY SPOOKY-SPINACH DIP
10/16/2003
Return to [TOP] [HOME]

1/4 cup chopped sun-dried tomatoes, either dry or packed in oil
1 (14 oz) can quartered artichoke hearts, drained and coarsely chopped
1 (10 oz) package frozen chopped spinach, thawed, drained and squeezed dry
1 (8 oz) tub light cream cheese, softened
1 (8 oz) carton 30% less fat sour cream
1 cup grated parmesan cheese
3/4 cup fat free milk
1/2 cu (2 oz) reduced-fat crumbled feta cheese made from cow's milk
1/2 cup diced onion
1/2 cup fat free mayonnaise
1 tablespoon red wine vinegar
1/2 teaspoon ground pepper
2 garlic cloves, crushed or minced

1. Place artichoke and next 11 ingredients in a 3-1/2 quart electric slow cooker; stir well. Cover with lid and cook on low for 1 hour.

2. Add sun-dried tomatoes to dip; cover and cook additional 1 hour.

3. Serve warm with toasted pita chips or favorite crackers.

To prepare dry packed sun-dried tomatoes:
Combine sun-dried tomatoes to 1 cup boiling water in a bowl; let stand in water for 1 hour or until soft.

To toast pita bread:
Split pita bread in half horizontally; cut each in half into 6 wedges. Place pita wedges in a single layer on baking sheet, bake in a preheated oven at 350 degrees for 10 minutes or until toasted.

Printable Recipe
EGGNOG SMOOTHIE - JOANNA LUND
12/18/2003
Return to [TOP] [HOME]

1 (4-serving) pkg. JELL-O sugar-free instant vanilla pudding mix
2 cups fat-free milk
1 cup Well's Blue Bunny sugar- and fat-free vanilla ice cream
1 teaspoon rum extract
1/2 teaspoon ground nutmeg

In a blender container, combine dry pudding mix and milk. Cover and process on BLEND for 20 seconds. Add ice cream, rum extract, and nutmeg. Recover and process on BLEND for 15 seconds or until mixture is smooth. Pour into 4 glasses. Serve at once.

Serves 4 (3/4 cup) - Each serving equals:
HE: 3/4 FFM, 1/2 Sl, 5 OC
108 Calories, 0g Fa, 6g Pr, 21g Ca, 418mg So, 211mg Cl, 0g Fi
Diabetic Exchanges: 1/2 FFM, 1/2 Ca

Printable Recipe
FLIRTINI MARTINI - PETER HARMAN
09/19/2003
Return to [TOP] [HOME]

This recipe was made famous on the TV show Sex In The City. It was later adopted by the Food Guru and adjusted slightly for the betterment of Man and Women kind. These Flirtini's are perfect for a romantic rendezvous…!

2 ounces Absolut Citron Vodka
2 ounces Chambord
2 ounces Pineapple Juice

Asti Spumante Sparkling wine

In a Boston Shaker or other Martini Shaker filled with ice…:

Add the Vodka, Chambord and Pineapple Juice. Shake vigorously and strain equally between two martini glasses. Top each glass with 2 ounces Champagne in each glass.

For Best Results Make with fresh Pineapple Juice.







Printable Recipe
FROSTY PINE-ORANGE SURPRISE
03/06/2003
Return to [TOP] [HOME]

Created by Elizabeth Ward, M.S., R.D., mother of three and author of Healthy Foods, Healthy Kids (Adams Media, 2002) Serves 2

12 ounces orange juice
1/2 cup pineapple chunks, drained
1-1/4 cups low-fat vanilla yogurt

Combine all ingredients in a blender or food processor. Blend on high speed for 2-3 minutes, or until frothy. Serve immediately.

Serving size: 1/2 of the recipe
Nutritional Facts for individual food recipe: 233 calories, 9 grams protein, 45 grams carbohydrates, 2 grams fat, 1 gram saturated fat, 7 milligrams cholesterol, 153 millgrams sodium, 288 milligrams calcium.

Printable Recipe
FRUIT DIP - GREAT HARVEST BREAD CO.
10/30/2003
Return to [TOP] [HOME]

8 oz. package light cream cheese, softened
7 oz. jar marshmallow fluff
1 tablespoon orange-flavored liqueur or 1 tablespoon orange juice
1 teaspoon freshly grated orange peel
1/2 teaspoon ground ginger

Combine all ingredients, mixing with an electric mixer until well blended. Dip is best if chilled and made ahead so that flavors can mingle.

Printable Recipe
GHOUL-ADE (HY-VEE)
10/30/2003
Return to [TOP] [HOME]

6 cups Old Orchard Cranberry Juice
6 cups Diet Siera Mist

In a large pitcher or glass gallon jar, stir cranberry juice and soda until blended. Cover and chill at least 1 hour. To serve cold, place punch in a large, chilled punch bowl. Add frozen hand. Ladle into punch cups.

FROZEN HAND:

1 new disposable plastic or rubber glove, unpowdered

Fill glove with water, fastening end with a twist tie or rubber band. Hang glove from a shelf in the freezer and freeze overnight. When frozen, run warm water over outside of glove until ice comes loose. Pull glove from ice and place "hand" in the punch.

Printable Recipe
HOT CRAB FONDUE W/GARLIC CROUTONS - MIKE REEH
12/18/2003
Return to [TOP] [HOME]

1 lb. imitation crab meat
1 ea. diced red pepper, finely diced
1 ea. diced green pepper, finely diced
1 ea. green onion, finely diced
1 cup sliced mushrooms
2 cups favorite cheese sauce
1/4 cup sherry wine
1 cup Monterey Jack cheese
1 tablespoon Cajun spice
2 tablespoons butter

Melt butter in skillet or sauce pot (at least 3 quart in size).

Add finely diced vegetables and mushrooms. Cook until almost tender, add sherry wine, Cajun spice, crab and cheese sauce.

Pour mixture into fondue pot and top with Monterey Jack cheese and sprinkle with paprika.


Printable Recipe
MIX AND MATCH FRUIT SMOOTHIES
06/26/2003
Return to [TOP] [HOME]

Simply toss fruit, yogurt, juice and ice into a blender or food processor, whirl and pour into tall glasses.

1-2 cups ripe fruit, cut up: use a single summer fruit or combine 2 or 3 - blueberries, strawberries, raspberries, kiwi, cantaloup, peaches, nectarines, plums, banana, pineapple
1 cup flavored low-fat or light yogurt, frozen*: vanilla, lemon, tropical fruit, peach, strawberry, orange, or coconut
1 cup juice: grape (use white with light colored fruits, purple with berries), orange, apple, cranberry cocktail (regular or light), pineapple
1 cup ice

For example: blueberries, lemon yogurt and grape juice, or cantaloupe, tropical yogurt and pineapple juice.

Makes 2 to 3 servings

*Keep several cartons of flavored yogurt in the freezer so they're ready to use when you want to make smoothies.

Printable Recipe
ORANGE SMOOTHIE
10/16/2003
Return to [TOP] [HOME]

Fresh fruit, orange juice, and yogurt make up this healthy Halloween shake. For special treat, drizzle a lttle 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
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.

Printable Recipe
PAPAYA SUNRISE SMOOTHIE
05/05/2003
Return to [TOP] [HOME]


2 ea Papayas; ripe or 1 15oz can papaya
1 c Orange juice
1 c Low fat Vanilla yogurt

Peel, seed and coarsely chop papayas.

Combine all ingredients in a blender or food processor and blend until smooth.

Serves 2



Printable Recipe
PARTY MIX - JOANNA LUND
12/22/2003
Return to [TOP] [HOME]

1/2 cup reduced-calorie margarine
1/2 cup Kraft Fat Free Italian Dressing
2 tablespoons Worcestershire sauce
1/2 teaspoon garlic powder
5 cups Rice Chex
5 cups Wheat Chex
5 cups Cheerios
2-1/2 cups Keebler reduced-sodium and fat-free pretzels, coarsely broken

Preheat oven to 250 degrees. In a medium saucepan, combine margarine, Italian dressing, Worcestershire sauce, and garlic powder. Cook over medium heat for 3 minutes, stirring constantly. In a very large bowl, combine Rice Chex, Wheat Chex, Cheerios, and pretzels. Drizzle slightly cooled margarine mixture over top. Mix well. Spray 2 large cookie sheets or jelly-roll pans with butter-flavored cooking spray. Evenly spread mixture in pans. Bake for 60 minutes, stirring every 15 minutes. Store in airtight container.

Printable Recipe
SHAMROCK MILK MIXER
03/06/2003
Return to [TOP] [HOME]

Recipe created by Elizabeth Ward, M.S., R.D. and mother of three.
Makes 1 serving
Prep time: 5 minutes

1 cup lowfat milk
2 Tablespoons JELL-O® Pistachio Flavor Instant Pudding & Pie Filling
1/2 crushed chocolate mint sandwich cookie

Pour 1 cup of milk into a tall glass. Add 2 tablespoons of JELL-O® Pistachio Instant Pudding and stir with a fork to dissolve. Stir in cookie.

Quick Tip: Crush the cookie by placing in a small plastic bag and crush using a rolling pin or with your hands.

Nutritional Information Per Serving:
Calories 210
Fat 4 g
Saturated Fat 2 g
Cholesterol 10 mg
Sodium 430 mg
Calcium 300 mg


Printable Recipe
SOUR CREAM SALSA - LINDA CRAMER
12/18/2003
Return to [TOP] [HOME]

16 oz. sour cream
1 packet dry ranch dressing

Blend well. Add Cramer's Salsa (mild, medium, inferno or extreme) and mix well.


Printable Recipe
SPINACH-CHEESE DIP - GREAT HARVEST BREAD CO.
10/30/2003
Return to [TOP] [HOME]

1 package dry vegetable soup mix
1 package frozen chopped spinach
2 cups sour cream
8 oz. package shredded Swiss or Cheddar cheese
1 cup mayonnaise
1 can water chestnuts (optional), chopped
1/4 cup green onions, chopped

Stir all ingredients together. Chill at least 2 hours. Dip away!

Printable Recipe
TRADE WINDS SMOOTHIE - JOANNA LUND
09/02/2003
Return to [TOP] [HOME]

Serves 4 (1-1/4 cups)

1 cup (1 medium) diced banana
1 (8-ounce) can apricots, packed in fruit juice, undrained
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
2 tablespoons Splenda Granular
1 teaspoon lime juice
1-1/2 cups crushed ice

In a blender container, combine banana, undrained apricots, undrained pineapple, Splenda, and lime juice. Cover and process on BLEND for 20 seconds. Add ice. Re-cover and process on BLEND for 15 to 20 seconds or until mixture is smooth. Evenly pour into 4 glasses. Serve at once.

Each serving equals:
HE: 1-1/2 Fruit, 3 Optional Calories
84 Calories, 0 gm Fat, 1 gm Protein, 20 gm Carbohydrate, 3 mg Sodium, 17 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1-1/2 Fruit

Printable Recipe
WHITE HOUSE PUNCH - JOANNA LUND
12/12/2003
Return to [TOP] [HOME]

4 cups Ocean Spray reduced-calorie cranberry juice cocktail
2 cups Diet 7-UP

In a large pitcher, combine cranberry juice cocktail and Diet 7-UP. Mix well. Serve over ice. The recipe can be doubled and served in a punch bowl. Pour over 2 cups of ice cubes.

HINT: To make this beautiful to the eye, garnish with slices of fresh fruit.

Serves 6 (1 cup) - Each serving equals:
HE: 2/3 Fruit
36 Calories, 0 gm Fat, 0 gm Protein, 9 gm Carbohydrate, 16 mg Sodium, 0 gm Fiber
Diabetic Exchanges: 1/2 Fruit


BREADS

Printable Recipe
APPLE BAKED FRENCH TOAST - STEVE ROSETTI
10/10/2003
Return to [TOP] [HOME]

1-1/2 loaves day old bread 3/4" slices
8 eggs
2 cups half-and-half
1/4 cup honey
1 tablespoon cinnamon
2 teaspoons nutmeg
2 teaspoons sea salt
Two 8-ounce packages cream cheese, cut into 1/4" slices
16 oz. apple juice
4 large apples, peeled and cored
1 tablespoon brown sugar

Preheat oven to 325 degrees.

Beat eggs with half-and-half, honey, cinnamon, nutmeg, and salt. Dip sliced bread into egg mixture until bread fully absorbs egg mixture. Layer in a 9 x 13" greased shallow baking dish. Cover with sliced cream cheese.

Cook apples for 2 minutes in simmering apple juice until just soft. Layer on top of bread and cream cheese. Soak remaing bread in egg mixture and layer over top of cream cheese and apples. Sprinkle with brown sugar and bake for 30 minutes in 325 degree oven.

Serve with crisp bacon, bacon, fruit and maple syrup.

Printable Recipe
BILL'S CHRISTMAS PORK N' BEAN BREAD
12/11/2003
Return to [TOP] [HOME]

1 cup of raisins (softened in hot water)
3 eggs
1 cup Canola oil
2 cups sugar
1 teaspoon cinnamon
1 cup nuts (optional)
1 (16 oz.) can of pork n' beans (do not drain and can be smashed if preferred)
1 teaspoon vanilla
1/2 teaspoon salt
1/2 teaspoon baking powder
3 cups flour

Beat eggs, oil, sugar, and beans together.

Drain raisins and add to the mixture (add the nuts, optional)

Mix dry ingredients and add to the rest of the mixture.

Bake in 3 regular size loaf pans (or 6 small loaf pans) at 325 degrees for 50-60 minutes.

Remove from pan when done and cool on wire racks.

Good heatead up with honey butter.

Printable Recipe
CARAMEL ALMOND KISS BRAID - NORITA
12/08/2003
Return to [TOP] [HOME]

A special occasion coffee cake/bread that's so quick and easy to make:
12 servings

1 loaf frozen sweet (yeast) bread dough - thawed
3 tablespoons Hershey's "Classic Caramel Sundae" Syrup
1 12-oz package Hershey's Kisses with Almonds - unwrapped
2 tablespoons melted butter

1. Roll thawed dough into a 10" x 12" rectangle, trimming edges if needed.

2. Lightly mark dough in thirds lengthwise. On both sides, cut twelve 1" wide strips from outer edge in toward center.

3. Drizzle caramel syrup down center portion of dough and arrange almond kisses over caramel.

4. Fold 1" strips, alternating from side to side, across center (filled) third. Pinch ends of braid to seal.

5. Carefully transfer braid to a non-stick baking sheet and brush with melted butter.

6. Cover loosely with plastic wrap and let rise in a warm area for 30 minutes (or overnight in the refrigerator for baking the next day.)

7. Preheat oven to 375 degrees.

8. Remove plastic wrap from braid and bake 20 minutes or until golden brown.

9. While warm, brush again with melted butter.

10. Cool to room temperature before cutting into slices.

Printable Recipe
CHOCOLATE CHIP SPRINKLE APRIL FOOL'S PANCAKES - ROBERTS MAGIC SHOPPE
03/31/2003
Return to [TOP] [HOME]

Two heaping handfuls of Instant Pancake mix (or 1 cup)
1 dribble glass of water (or 3/4 cup)
1 snake nut can of chocolate chips (add to the batter or sprinkle on before flipping pancakes)
Sprinkle colored sugar - sprinkle on while cooking if desired
Add one piece of 3"x3" fabric in the middle for the Joke - ONLY PLEASE DO NOT EAT

April Fools

Printable Recipe
CREAMED CORN CORNBREAD - JEREMY JACKSON/THE CORNBREAD BOOK
07/18/2003
Return to [TOP] [HOME]

1 cup unbleached all-purpose flour
1 cup cornmeal
2 teaspoons baking powder
1 teaspoon salt
1 cup creamed corn* (8.25- and 8.5-ounce cans are perfect...or make your own following the directions below)
1 large egg
3/4 cup milk
2 tablespoons honey or sugar
2 tablespoons vegetable oil or unsalted butter, melted

Preheat your oven to 425 degrees. Grease an 8 x 8 or 9 x 9-inch baking pan.

Sift the flour, cornmeal, baking powder, and salt into a large bowl. Stir the mixture briefly. Separately, whisk together the creamed corn, egg, milk, honey, and butter until the honey is dissolved.

Add the wet ingredients to the dry ingredients and stir until everything is just combined. Pour the batter into the pan. Bake 20 to 26 minutes, until golden.

*Variation: Making your own fresh creamed corn:

You'll need three medium ears of corn, the fresher the better.

Husk, desilk, and wash the ears. Drop the ears into boiling water. Boil 3 minutes. Remove the ears and transfer them to a bowl or sink full of very cold water. Allow them to cool a few minutes, then sliced the kernels off the ears with a sharp knife. The corn will come off in "sheets". Now take the denuded ears of corn and scrape them with the back of your knife blade, squeezing any remaining pulp and liquid from the cob. The result will be a thick gruel with a milky liquid oozing about. Add this to the corn kernels and you've got fresh creamed corn. Collect 1 cup of it for the recipe, then proceed.

Printable Recipe
FLAX BANANA BREAD
05/15/2003
Return to [TOP] [HOME]

Hy-Vee. Adapted from Flax Council of Canada

1-3/4 cups all-purpose flour
3/4 cup milled flaxseed
3/4 cup sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup walnuts, chopped
2 eggs
1/3 cup canola oil
1 cup bananas (2 or 3 ripe), mashed


Mix together flour, milled flaxseed, sugar, baking powder, baking soda, salt and walnuts in a bowl. In a separate bowl, beat together eggs, oil and bananas until smooth. Stir banana mixture into dry ingredients until moistened.

Pour into a greased 8.5 inch x 4.5 inch loaf pan. Bake at 350°F for 55-60 minutes.

Yield: 1 loaf (20 slices)

Nutrition per slice: 170 calories, 8 g total fat, 1 g saturated fat, 1.5 g dietary fiber, 20 g carbohydrate, 94 mg sodium



Printable Recipe
HOLIDAY BREAD - JOANNA LUND
12/12/2003
Return to [TOP] [HOME]

1-1/2 cups all-purpose flour
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1/3 cup Splenda Granular
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup Land O Lakes no-fat sour cream
1/4 cup fat-free milk
1 egg or equivalent in egg substitute
2/3 cup (2 medium) ripe mashed bananas
8 maraschino cherries, quartered
1/4 cup chopped walnuts
2 tablespoons mini chocolate chips

Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine flour, dry pudding mix, Splenda, baking soda, and baking powder. In a medium bowl, combine sour cream and milk. Add egg. Mix well to combine. Stir in mashed bananas. Add sour cream mixture to flour mixture. Mix gently to combine. Gently stir in cherries, walnuts, and chocolate chips. Evenly spread batter into prepared loaf pan. Bake for 45 to 50 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 8 slices.

Serves 8 - Each serving equals:
HE: 1 Bread, 1/2 Fruit, 1/4 Protein, 1/4 Fat, 1/2 Slider, 13 Optional Calories
192 Calories, 4 gm Fat, 5 gm Protein, 34 gm Carbohydrate, 334 mg Sodium, 1 gm Fiber
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fruit, 1/2 Fat

Printable Recipe
MIKE'S MORNING GLORY MUFFINS - HAPPY DIABETIC CHEF
11/03/2003
Return to [TOP] [HOME]

Blend dry ingredients:

2 cups flour
1 cups brown sugar
2 teaspoons baking soda
2 teaspoons cinnamon
1 teaspoon salt

Mix:

3 eggs
1 cup canola oil
2 teaspoons vanilla

Stir in:

2 cups peeled and grated apples
1/2 cup raisins
1/2 cup peeled and grated carrots
1/2 cup pecans
1/2 cup coconut

Pour into greased muffin pan. Bake 35 minutes at 350 F.

Yield: 18 muffins

3.21 g Protein; 16.31 g Tot Fat; 28.35 g Carb


Printable Recipe
PEANUT BUTTER KISSES MUFFINS - JOANNA LUND
12/23/2003
Return to [TOP] [HOME]

1-1/2 cups Bisquick Reduced Fat Baking Mix
1/4 cup Splenda Granular
1/2 cup fat-free milk
1/3 cup Land O Lakes no-fat sour cream
6 tablespoons Peter Pan reduced-fat peanut butter
1 teaspoon vanilla extract
1/4 cup mini chocolate chips

Preheat oven to 350 degrees. Spray 8 wells of a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners. In a large bowl, combine baking mix and Splenda. Add milk, sour cream, peanut butter, and vanilla extract. Mix well to combine. Fold in chocolate chips. Evenly spoon batter into prepared muffin wells. Bake for 20 to 25 minutes or until golden brown. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Serves 8 - Each serving equals:
HE: 1 Bread, 3/4 Protein, 3/4 Fat, 1/2 Slider
183 Calories, 7g Fat, 5g Protein, 25g Carbohydrate, 339mg Sodium, 49mg Calcium, 1g Fiber
Diabetic Exchanges: 1-1/2 Starch, 1/2 Meat, 1/2 Fat

Printable Recipe
SIMPLE WHITE BREAD - JOANNA LUND
01/23/2003
Return to [TOP] [HOME]

1/2 cup fat-free milk
1/2 cup water
1 egg or equivalent in egg substitute
1-1/2 teaspoons salt
1 tablespoon + 1 teaspoon reduced-calorie margarine
3 cups bread flour
3 tablespoons granular Splenda
1-1/2 teaspoons active dry yeast

In a bread baking pan container, combine milk, water, egg, salt, and margarine. Add bread flour and Splenda. Make an indentation on top of dry ingredients. Pour yeast into indentation. Follow your bread machine instructions for a 1-1/2 pound loaf. 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, 14 Optional Calories
133 Calories, 1 gm Fat, 5 gm Protein, 26 gm Carb, 317 mg Sodium,
20 mg Calcium, 1 gm Fiber
DIABETIC: 1-1/2 Starch

Printable Recipe
SKILLET APPLE STUFFING - JOANNA LUND
09/30/2003
Return to [TOP] [HOME]

1/4 cup chopped onion
1/2 cup chopped celery
1/4 cup raisins
1 cup (2 small) cored, unpeeled, and diced cooking apples
1 cup unsweetened apple juice
1/2 teaspoon JO's Apple Pie Spice
3 cups (4-1/2 ounces) unseasoned dry bread cubes

In a large skillet sprayed with butter-flavored cooking spray, saute onion and celery for 4 minutes or until tender. Add raisins and apples. Mix well to combine. Cook for 2 to 3 minutes or until apples are tender. Stir in apple juice and JO's Apple Pie Spice. Bring mixture to a boil. Stir in bread cubes. Lower heat and simmer 5 minutes or until mixture is heated through, stirring occasionally.

HINTS: 1. Substitute any reputable brand for JO's Apple Pie Spice. 2. Pepperidge Farm bread cubes work great. 3. Great with pork or turkey. 4. To plump up raisins without "cooking", place in a glass measuring cup and microwave on HIGH for 20 seconds.

Serves 6 (3/4 cup) - Each serving equals:
HE: 1 Bread, 1 Fruit, 1/4 Vegetable
149 Calories, 1 gm Fat, 4 gm Protein, 31 gm Carbohydrate, 264 mg Sodium, 13 mg Calciuim, 2 gm Fiber
DIABETIC: 1 Starch, 1 Fruit

Printable Recipe
SOUTHERN DELIGHT APRICOT PECAN BREAD - JOANNA LUND
01/23/2003
Return to [TOP] [HOME]

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
ZUCCHINI BREAD - MIKE REEH
08/15/2003
Return to [TOP] [HOME]

3 eggs, beaten
1 cup oil
2 cups sugar
3-1/2 cups flour
2 teaspoons baking soda
1 teaspoon cinnamon
1 cup crushed pineapple
2 teaspoons vanilla
2 cups zucchini, shredded
1/2 teaspoon salt
1 cup nuts, optional

Cream sugar and oil; add eggs, vanilla, salt, soda, cinnamon, nuts and zucchini. Stir in flour. Bake in 2 greased loaf pans at 350 degrees for at least 1 hour. (Sometimes it needs 5 minutes more).

DESSERTS

Printable Recipe
APPLE CRISP FOR ONE - HAPPY DIABETIC CHEF
08/11/2003
Return to [TOP] [HOME]

1/2 medium apple, peeled and sliced (about 1/2 cup)
2 tablespoons water
2 tablespoons oats
1 teaspoon lightly packed brown sugar
1 teaspoon granulated brown sugar low call sweetener
Pinch of cinnamon

Place apple slices and water in small custard cup. Combine oats, brown sugar, sweetener and cinnamon. Sprinkle over apple. Microwave, uncovered at 2 minutes or until apples are tender. To bake in oven allow 20 minutes at 350 degrees.

Makes 1 serving

20g carbohydrate, 2g protein, 2g fat

Printable Recipe
APPLE QUESIDIAS OF LOVE - HAPPY DIABETIC CHEF
10/13/2003
Return to [TOP] [HOME]

1 six inch flour tortilla
1/2 cup fresh sliced apples
Blackberries or raspberries
2 Tablespoons shredded sharp cheddar cheese
1 small scoop of ice cream
sprinkle of sugar free-fat free cinnamon sugar
2 Tablespoons apple cider


1. Heat a medium non stick pan with 1 t canola oil add slices apples and berries.
2. Sprinkle the cheese evenly around the tortilla.
3. When the apples are cooked and tender place them on the shell and fold in half.
4. Top with a small scoop of vanilla ice cream amd garnish with fresh mint and cinnamon sugar

Printable Recipe
APPLESAUCE BROWNIES OF LOVE - HAPPY DIABETIC CHEF
08/25/2003
Return to [TOP] [HOME]

1/3 c. vegetable oil
1/2 c. unsweetened applesauce
1/2 c. unsweetened cocoa powder
1/2 c. sugar
1 c. all-purpose flour
1 t. baking powder
1/2 t.baking soda
2 large eggs
1 t. vanilla
1/4 c. chopped walnuts

Preheat the oven to 375.

Combine oil, applesauce and cocoa. Add sugar and stir well. Add eggs and vanilla and mix but don't overmix.

Mix the dry ingredients together and stir into the mixture.

Pour the batter into a 9" pan that has been lightly oiled using canola oil and floured.

Sprinkle the nuts over the top and bake for about 20 to 30 minutes or until the top is set but the edges are not dried out. A toothpick should come out clean.

yield: 10 brownies


Printable Recipe
BAKED BRIE AND BERRY TORTES - MIDWEST DAIRY
12/04/2003
Return to [TOP] [HOME]

Frozen Pie Crust
1 Can Whole Berry Cranberry Sauce
8 oz Wedge of Brie Cheese, cut into bite size pieces

Thaw pie crust as directed on package. Cut thawed pie crust into 3 inch squares and place squares into lightly greased muffin pan. Drop a piece of brie into each crust and top with a tablespoon of cranberry sauce. Bake according to pie crust directions, or until edges are crisp and golden.

Makes about 20 tortes


Printable Recipe
BILL'S EASY PEANUT BUTTER COOKIES
12/11/2003
Return to [TOP] [HOME]

1 cup sugar
1 egg
1 cup peanut butter

Blend ingredients together. Roll into balls. Smash down with a fork in a criss cross pattern.

Bake for about 20 minutes at 350 degrees or until edges start to crack. You must use regular peanut butter, the lite doesn't work.

Remove from oven and give each cookie a little push or they will stick and crack when you take them off.

Eat over the sink...the crumbs that drop are the calories!

Printable Recipe
BUTTERFINGER DESSERT - JOANNA LUND
12/18/2003
Return to [TOP] [HOME]

1 cup cake flour
1-1/2 cups Splenda Granular
12 egg whites
1-1/2 teaspoons cream of tartar
1 tablespoon vanilla extract
1/4 teaspoon table salt
2 (4-serving) pkgs. JELL-O sugar-free instant vanilla pudding mix
4 cups fat-free milk
2 cups Cool Whip Free
2 (2.1 ounce) Butterfinger candy bars

Preheat oven to 350 degrees. In a small bowl, combine cake flour and 3/4 cup Splenda. Mix well using a wire whisk. Place egg whites in a very large mixing bowl. Beat egg whites with an electric mixer on HIGH until foamy. Add cream of tartar, vanilla extract, and salt. Continue beating until stiff enough to form soft peaks. Add remaining 3/4 cup Splenda, 2 tablespoons at a time, while continuing to beat egg whites until stiff peaks form. Add the flour mixture, 1/2 cup at a time, folding in with spatula or wire whisk. Pour batter into an ungreased 9-by-13-inch metal cake pan. Bake for 25 to 30 minutes or until cake springs back when lightly touched. DO NOT OVERBAKE. Place cake pan on a wire rack and allow to cool completely. Cut cake into 36 pieces. Layer half of pieces in a trifle or large glass bowl. In a medium bowl, combine 1 package dry pudding mix and 2 cups milk. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Free. Spoon mixture evenly over cake pieces. Cut 1 candy bar into 12 pieces. Evenly sprinkle candy pieces over pudding. Layer remaining cake pieces over top. In same medium bowl, combine remaining package dry pudding mix and remaining 2 cups milk. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Free. Spoon mixture evenly over cake pieces. Refrigerate for 5 minutes. Spread remaining 1 cup Cool Whip Free evenly over set filling. Cut remaining candy bar into 12 pieces. Evenly sprinkle candy bar pieces over top. Cover and refrigerate for at least 2 hours. Divide into 12 servings.

HINT: Egg whites beat best at room temperature.

Serves 12 - Each serving equals:
HE: 2/3 Br, 1/3 FFM, 1/3 Pr, 1 Sl, 17 OC
175 Calories, 3g Fa, 8g Pr, 29g Ca, 393mg So, 106mg Cl, 0g Fi
Diabetic Exchanges: 2 Ca



Printable Recipe
CANDY BAR CHEESECAKE - JOANNA LUND
09/05/2003
Return to [TOP] [HOME]

2 (8-ounce) pkgs Philadelphia fat-free cream cheese
1 (4-serving) pkg JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water
1/4 cup Cool Whip Free
1/4 cup Smucker's Fat Free Caramel Syrup
1/4 cup chopped dry-roasted peanuts
1/4 cup mini chocolate chips
1 (6-ounce) Keebler chocolate pie crust

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free and caramel syrup. Add 3 tablespoons peanuts and 3 tablespoons chocolate chips. Mix gently to combine. Spread mixture into pie crust. Evenly sprinkle remaining 1 tablespoon peanuts and 1 tablespoon chocolate chips over top. Refrigerate for at least 1 hour. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 Br, 1 Pr, 3/4 Fa, 1/4 FFM, 3/4 Sl, 6 OC
250 Calories, 8 g Fa, 12 g Pr, 35 g Ca, 605 mg So, 246 mg Cl, 1 g Fi
DIABETIC EXCHANGES: 2 St/Ca, 1 Mt, 1 Fa

Printable Recipe
CLIFF'S CRAZY CAKE - JOANNA LUND
02/18/2003
Return to [TOP] [HOME]

1-1/2 cups all-purpose flour
1-1/2 teaspoons baking soda
3 tablespoons unsweetened cocoa
1/2 cup Splenda Granular
1 cup water
2 teaspoons vanilla extract
1 tablespoon + 1 teaspoon vegetable oil
1 tablespoon vinegar
2 tablespoons mini chocolate chips
2 tablespoons (1/2 ounce) chopped pecans
1/2 cup miniature marshmallows

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a medium bowl, combine flour, baking soda, cocoa, and Splenda. Add water, vanilla extract, oil, and vinegar. Stir just to combine. Spread batter into prepared baking dish. Evenly sprinkle chocolate chips, pecans, and marshmallows over top. Bake for 25 to 30 minutes. Place baking dish on a wire rack and allow to cool completely. Cut into 8 servings.

Serves 9 - Each serving equals:
HE: 1 Bread, 3/4 Fat, 1/4 Slider, 7 Optional Calories
144 Calories, 4g Fat, 3g Protein, 24g Carbohydrate, 370mg Sodium, 8mg Calcium, 2g Fiber
Diabetic Exchanges: 1-1/2 Starch/Carbohydrate, 1/2 Fruit


Printable Recipe
COCONUT APPLE PIE - JOANNA LUND
08/21/2003
Return to [TOP] [HOME]

Serves 8

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1-1/3 cups water
1-1/2 teaspoons coconut extract
1 teaspoon apple pie spice
3 cups (6 small) cored, unpeeled, and diced cooking apples
1/4 cup raisins
1 (6-ounce) Keebler graham cracker pie crust
3/4 cup Cool Whip Free
2 tablespoons flaked coconut

In a medium saucepan, combine dry pudding mix and water. Add 1 teaspoon coconut extract and apple pie spice. Stir in apples and raisins. Cook over medium heat until mixture thickens and apples become soft, stirring constantly. Remove from heat. Place saucepan on a wire rack and allow to cool for 10 minutes. Spread partially cooled mixture evenly into pie crust. Refrigerate for at least 1 hour. In a small bowl, combine Cool Whip Free and remaining 1/2 teaspoon coconut extract. Spread mixture evenly over filling. Evenly sprinkle coconut over top. Cut into 8 servings.

Each serving equals:
DIABETIC EXCHANGES: 1 Starch/Carbohyrate, 1 Fruit, 1 Fat
178 Calories, 6gm Fat, 1gm Protein, 30gm Carbohydrate, 304mg Sodium, 6mg Calcium, 2gm Fiber
HE: 1 Bread, 1 Fruit, 1/4 Slider, 5 Optional Calories

Printable Recipe
FAST FRUIT COCKTAIL COBBLER - JOANNA LUND
02/13/2003
Return to [TOP] [HOME]

6 tablespoons Bisquick Reduced Fat Baking Mix
2 tablespoons Sugar Twin or Sprinkle Sweet
1/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8-ounce can) fruit cocktail, packed in fruit juice, drained and 1/4 cup juice reserved
1/4 teaspoon ground cinnamon
2 tablespoons Cool Whip Lite

Preheat oven to 350 degrees. Spray 2 (one-cup) custard dishes with butter-flavored cooking spray. In a medium bowl, combine baking mix, Sugar Twin, and dry milk powder. Stir in reserved fruit juice. Add drained fruit coctail. Mix gently to combine. Evenly spoon mixture into prepared custard dishes. Evenly sprinkle cinnamon over top. Place custard dishes on a baking sheet. Bake 20 to 25 minutes or until top is lightly browned. Place custard dishes on a baking sheet. Bake 20 to 25 minutes or until top is lightly browned. Place custard dishes on a wire rack and allow to cool. Top each with 1 tablespoon Cool Whip Lite.

Serves 2 - Each serving equals:
HE: 1 Bread, 1 Fruit, 1/2 Skim Milk, 16 Optional Calories
194 Calories, 2 gm Fat, 6 gm Protein, 38 gm Carbohydrate, 318 mg Sodium, 1 gm Fiber
Diabetic: 1 Starch, 1 Fruit, 1/2 Skim Milk

Printable Recipe
FIRESIDE PUDDING - JOANNA LUND
06/06/2003
Return to [TOP] [HOME]

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (12-fluid ounce) can Carnation Evaporated Fat Free Milk
1/2 cup Land O Lakes no-fat sour cream
1/4 cup purchased graham cracker crumbs or 4 (2-1/2 inch) graham cracker squares made into crumbs
1/4 cup miniature marshmallows
1/4 cup Hershey's Lite Chocolate Syrup

In an 8-cup glass measuring bowl, combine dry pudding mix and evaporated milk. Microwave on HIGH (100% power) for 4 minutes, stirring after 2 minutes. Let set for at least 15 minutes, stirring occasionally. Fold in sour cream. Evenly spoon mixture into 4 dessert dishes. Sprinkle 1 tablespoon cracker crumbs and 1 tablespoon marshmallows over top of each. Drizzle 1 tablespoon chocolate syrup over marshmallows. Refrigerate for at least 30 minutes.

HINT: A self-seal sandwich bag works great for crushing graham crackers.

Serves 4- Each serving equals:
HE: 3/4 Fat Free Milk, 1/3 Bread, 3/4 Slider, 11 Optional Calories
173 Calories, 1gm Fat, 8gm Protein, 33gm Carbohydrate, 345mg Sodium, 284mg Calcium, 1gm Fiber
Diabetic Exchanges: 1 Fat Free Milk, 1 Starch/Carbohydrate

Printable Recipe
FLUFFY CHERRY PINEAPPLE SALAD - JOANNA LUND
04/05/2003
Return to [TOP] [HOME]

1 (20 ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling
1 (8ounce) can crushed pineapple, packed in fruit juice, drained
1 1/2 cups Cool Whip Free
1 cup miniature marshmallows
1/4 cup chopped walnuts

In a large bowl, combine cherry pie filling and pineapple. Fold in Cool Whip Free. Add marshmallows and walnuts. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.


Printable Recipe
FRENCH CHOCOLATE ORANGE MOUSSE - JOANNA LUND
08/21/2003
Return to [TOP] [HOME]

Serves 4

1 (4-serving) package sugar-free instant chocolate fudge pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup unsweetened orange juice
3/4 cup plain fat-free yogurt
1/2 cup Cool Whip Free
1 (11-ounce) can mandarin oranges, rinsed and drained
3 (2-1/2-inch) chocolate graham crackers made into fine crumbs

In a large bowl, combine dry pudding mix, dry milk powder, and orange juice. Mix well using a wire whisk. Blend in yogurt and Cool Whip Free. Reserve 4 mandarin oranges. Gently stir remaining mandarin oranges into pudding mixture. Evenly spoon mixture into 4 dessert dishes. Sprinkle graham cracker crumbs evenly over tops and garnish each with a reserved mandarin orange. Refrigerate for at least 30 minutes.

Each serving equals:
DIABETIC EXCHANGES: 1 Fat Free Milk, 1 Fruit, 1/2 Starch/Carbohyrate
172 Calories, 0gm Fat, 8gm Protein,35mg Carbohydrate, 450mg Sodium, 235mg Calcium, 0gm Fiber
HE: 1 Fruit, 3/4 Fat Free Milk, 1/4 Bread, 1/2 Slider, 10 Optional Calories

Printable Recipe
FRESH FRUIT BRUSHETTA - HAPPY DIABETIC CHEF
04/07/2003
Return to [TOP] [HOME]

10 oz. frozen raspberries
1 cup fresh blueberries
1/2 cup sliced strawberries
1/2 cup of fresh raspberries
2 tablespoons sugar substitute
1/4 cup sugar-free chocolate syrup
1 pound angel food or pound cake

1. Place the 10 oz. frozen raspberries in a food processor, puree and regenerate for 1 hour.

2. Slice the strawberries and mix with blueberries in a bowl with 1/2 cup fresh raspberries. Mix 2 tablespoons sugar substitute (Splenda) with the fruit and maserate for 1 to 2 hours.

3. Slice the angel food cake in 1-inch slices and toast lightly under a low broiler until golden brown.

4. Place 2 - 4 tablespoons of raspberry sauce on a plate.

5. Place the angel food cake on top of the sauce.

6. Crown the angel food cake with the fresh fruit and natural juices.

7. Drizzle 1 teaspoon of sugar-free chocolate sauce around the sauce of the fruit and cake.

You can top the cake with fat-free Cool Whip if you like.

Makes 6 HAPPY desserts.

Robert Lewis c/o The Happy Diabetic Chef
3515 Woodberry Place, Bettendorf, IA 52722
Phone: 563-359-7441


Printable Recipe
FRESH FRUIT BRUSHETTA - HAPPY DIABETIC CHEF
09/08/2003
Return to [TOP] [HOME]

10 oz. frozen raspberries
1 cup fresh blueberries
1/2 cup sliced strawberries
1/2 cup of fresh raspberries
2 tablespoons sugar substitute
1/4 cup sugar-free chocolate syrup
1 pound angel food or pound cake

1. Place the 10 oz. frozen raspberries in a food processor, puree and regenerate for 1 hour.

2. Slice the strawberries and mix with blueberries in a bowl with 1/2 cup fresh raspberries. Mix 2 tablespoons sugar substitute (Splenda) with the fruit and maserate for 1 to 2 hours.

3. Slice the angel food cake in 1-inch slices and toast lightly under a low broiler until golden brown.

4. Place 2 - 4 tablespoons of raspberry sauce on a plate.

5. Place the angel food cake on top of the sauce.

6. Crown the angel food cake with the fresh fruit and natural juices.

7. Drizzle 1 teaspoon of sugar-free chocolate sauce around the sauce of the fruit and cake.

You can top the cake with fat-free Cool Whip if you like.

Makes 6 HAPPY desserts.

Robert Lewis c/o The Happy Diabetic Chef
3515 Woodberry Place, Bettendorf, IA 52722
Phone: 563-359-7441


Printable Recipe
GLOSSY CHOCOLATE FROSTING - JOANNA LUND
12/12/2003
Return to [TOP] [HOME]

1 tablespoon + 1 teaspoon "I Can't Believe It's Not Butter Light Margarine"
1 (1-ounce) square unsweetened chocolate
2 tablespoons Land O Lakes no-fat sour cream
1-1/4 cups Splenda Granular
1 teaspoon vanilla extract

In a medium saucepan, melt margarine and chocolate square. Remove from heat. Stir in sour cream. Add Splenda and vanilla extract. Mix well to combine. Drizzle warm mixture evenly over top of cooled bars.

Serves 8 - Each serving equals:
HE: 1/4 Fat, 1/4 Slider, 17 Optional Calories
47 Calories, 3 gm Fat, 0 gm Protein, 5 gm Carbohydrate, 28 mg Sodium, 8 mg Calcium, 0 gm Fiber
Diabetic Exchanges: 1/2 Carbohydrate

Printable Recipe
HEAVENLY LEMON CREAM - JOANNA LUND
02/18/2003
Return to [TOP] [HOME]

1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1 (4-serving) package sugar-free lemon gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup Diet Mountain Dew
1/2 cup Land O Lakes no-fat sour cream
1/2 cup Cool Whip Free

In a large bowl, combine dry pudding mix, dry gelatin, dry milk powder, and Diet Mountain Dew. Mix well using a wire whisk. Blend in sour cream and Cool Whip Free. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 15 minutes.

Serves 4 - Each serving equals:
HE: 1/2 Fat Free Milk, 1 Slider, 5 Optional Calories
106 Calories, 0g Fat, 6g Protein, 20g Carbohydrate, 282mg Sodium, 170mg Calcium, 0g Fiber
Diabetic Exchanges: 1 Starch/Carbohydrate, 1/2 Fat Free Milk


Printable Recipe
KEY LIME PIE - MIKE REEH
07/10/2003
Return to [TOP] [HOME]

Makes two 8" pies

2 crusts - Use either graham cracker or chocolate oreo cookie crusts
1 can (12 oz) frozen limeaid - can be partially frozen
Two 8 oz. containers Cool Whip
2 cans Eagle Brand Sweetened Condensed milk
2 cups sour cream
Touch of green food coloring

Mix limeade, Cool Whip, Eagle Brand milk and sour cream till smooth;.

Add green food coloring (not too much).

Pour half in each shell and freeze. Take out and refrigerate a couple of hours before serving.

Printable Recipe
KICK THE CAN ICE CREAM - DAIRY COUNCIL
07/01/2003
Return to [TOP] [HOME]

Kick the Can For a Delicious Summer Treat

How do you make homemade ice cream without an ice cream-maker? Kick the can!

Also known as Roll-the-Can and Coffee-Can Ice Cream, this frozen treat is fun for kids and grown ups to make.

All you'll need are a few simple ingredients, two empty coffee cans, rock or table salt, ice and a hard, flat surface for rolling. Try the driveway or patio - it's more fun outside!

Ingredients:

1 cup whipping cream
1 cup half-and-half
1/2 cup sugar
1 teaspoon vanilla

"Freezer":

* 3-pound can with lid
* 1-pound can with lid
* Rock or table salt
* Kitchen spatula

Procedure:

* Wash out the cans.
* In the smaller can, mix the whipping cream, half-and-half, sugar and vanilla.
Cover with lid and place in center of larger can.

* Pack a layer of crushed ice around smaller can. Sprinkle ice liberally with
salt and alternately add layers of ice and salt to fill larger can. Cover with lid.

* Choose a hard, level surface like a table, driveway, patio or cement walk and
roll the can back and forth for 10 minutes.

* Use a spatula to scrape ice cream from can sides to the center. Discard
melted ice. Put smaller can back in larger can and add more ice and salt.

* Roll for 5 more minutes; taste.

Note: Add 1/3 cup of raisins, diced peaches or strawberries, if desired.





Printable Recipe
NEW ENGLAND BANANA SUNDAE - JOANNA LUND
12/22/2003
Return to [TOP] [HOME]

2 cups Wells' Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and fat-free ice cream
2 medium bananas, diced
1/2 cup Log Cabin Sugar Free Maple Syrup
1/4 cup Cool Whip Lite

For each sundae, place 1/2 cup ice cream in dessert dish. Sprinkle 1/2 diced banana over ice cream. Drizzle 2 tablespoons maple syrup over bananas, then evenly sprinkle 1-1/2 teaspoons pecans over bananas and top each with 1 tablespoon Cool Whip Lite.

Serves 4 - Each serving equals:
HE: 1/2 Fruit, 1/2 Fat, 3/4 Slider, 18 Optional Calories
159 Calories, 3g Fat, 4g Protein, 29g Carbohydrate,
91mg Sodium, 1g Fiber
Diabetic Exchanges: 1 Fruit, 1 Starch

Printable Recipe
NO-BAKE BLENDER CHEESECAKE - JOANNA LUND
09/02/2003
Return to [TOP] [HOME]

Serves 8

1/2 cup boiling water
1 (4-serving) package JELL-O sugar-free lemon gelatin
2 tablespoons Diet Mountain Dew
2 cups fat-free cottage cheese
1-1/2 cups Cool Whip Lite
1 (6-ounce) Keebler graham cracker pie crust or 2 (2-1/2 inch) graham crackers, made into crumbs

In a blender container, combine boiling water and dry gelatin. Cover and process on BLEND for 10 seconds or until gelatin is dissolved. Add Diet Mountain Dew and cottage cheese. Re-cover and process on BLEND for 30 seconds. Add Cool Whip Lite. Re-cover and process on BLEND for 15 seconds. Pour mixture into pie crust. Evenly sprinkle graham cracker crumbs over top. Refrigerate for at least 1 hour. Cut into 8 servings.

Each serving equals:
HE: 1 Bread, 1/2 Protein, 1/4 Fat, 1/4 Slider, 19 Optional Calories
166 Calories, 6 gm Fat, 8 gm Protein, 20 gm Carbohydrate, 336 mg Sodium, 40 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1-1/2 Starch/Carbohyrdate, 1/2 Meat

Printable Recipe
PEANUT BUTTER AND HOT FUDGE PLEASURE POT - JOANNA LUND
01/27/2003
Return to [TOP] [HOME]

Serves 6 (scant 1/2 cup)

1 cup + 2 tablespoons Bisquick Reduced Fat Baking Mix
1 cup pourable Splenda or Sugar Twin
1/4 cup skim milk
2 teaspoons vegetable oil
2 teaspoons vanilla extract
1/4 cup Peter Pan reduced-fat chunky peanut butter
3 tablespoons unsweetened cocoa
2 cups boiling water

Spray a slow cooker container with butter-flavored cooking spray. In a medium bowl, combine baking mix and 1/4 cup Splenda. Add skim milk, vegetable oil, and vanilla extract. Mix well until mixture is smooth. Stir in peanut butter. Pour batter into prepared container. In a small bowl, combine remaining 3/4 cup Splenda and cocoa. Gradually stir in boiling water. Carefully pour mixture over batter in slow cooker. DO NOT stir. Cover and cook on HIGH for 2 hours. Evenly spoon into 6 dessert dishes.

HINTS: 1. This is supposed to be an oohey gooey mess! 2. Good served warm with sugar- and fat-free vanilla ice cream.

Printable Recipe
PEANUT BUTTER POPCORN TREATS - JOANNA LUND
06/18/2003
Return to [TOP] [HOME]

Serves 9

9 cups air-popped popcorn
1/4 cup + 2 tablespoons reduced-fat peanut butter
2 tablespoons I Can't Believe It's Not Butter! Light Margarine

Preheat oven to 375 degrees. Place popped popcorn in a very large bowl. In a small saucepan, melt peanut butter and margarine over low heat, stirring constantly until smooth. Drizzle melted mixture over popcorn. Mix well to coat. Spray large baking sheet or jelly roll pan with butter-flavored cooking spray. Evenly spread popcorn mixture in pan. Bake for 4 to 6 minutes, stirring every 2 minutes.

HINT: Usually a full 1/2 cup unpopped corn makes about 9 cups popped popcorn, if prepared in an air popper.

Each serving equals:
HE: 1 Fat, 2/3 Protein, 1/3 Bread
101 Calories, 5gm Fat, 4gm Protein, 10gm Carbohydrate, 89mg Sodium, 6mg Calcium, 2gm Fiber
DIABETIC EXCHANGES: 1 Fat, 1/2 Meat, 1/2 Starch

Printable Recipe
PEANUT BUTTER POPCORN TREATS - JOANNA LUND
08/04/2003
Return to [TOP] [HOME]

Serves 9

9 cups air-popped popcorn
1/4 cup + 2 tablespoons reduced-fat peanut butter
2 tablespoons I Can't Believe It's Not Butter! Light Margarine

Preheat oven to 375 degrees. Place popped popcorn in a very large bowl. In a small saucepan, melt peanut butter and margarine over low heat, stirring constantly until smooth. Drizzle melted mixture over popcorn. Mix well to coat. Spray large baking sheet or jelly roll pan with butter-flavored cooking spray. Evenly spread popcorn mixture in pan. Bake for 4 to 6 minutes, stirring every 2 minutes.

HINT: Usually a full 1/2 cup unpopped corn makes about 9 cups popped popcorn, if prepared in an air popper.

Each serving equals:
HE: 1 Fat, 2/3 Protein, 1/3 Bread
101 Calories, 5gm Fat, 4gm Protein, 10gm Carbohydrate, 89mg Sodium, 6mg Calcium, 2gm Fiber
DIABETIC EXCHANGES: 1 Fat, 1/2 Meat, 1/2 Starch

Printable Recipe
PEARS HELENE BREAD PUDDING - JOANNA LUND
12/19/2003
Return to [TOP] [HOME]

Serves 8 (1 cup)

12 slices day-old reduced-calorie white bread, torn into large pieces
4 cups (two 16-ounce cans) pear halves, coarsely chopped, drained, and 1 cup liquid reserved
1/4 cup chopped walnuts
1/4 cup mini chocolate chips
2 (4-serving) packages JELL-O sugar-free chocolate cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
2 cups water

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, layer half of bread pieces, half of pears, half of walnuts, and half of chocolate chips. Repeat layers. In a medium bowl, combine dry pudding mixes, dry milk powder, reserved pear liquid, and water. Mix well using a wire whisk. Pour mixture evenly over top. Cover and cook on HIGH for 2 hours. Let set 5 minutes before serving.

Each serving equals:
HE: 1 Fruit, 3/4 Bread, 1/4 Skim Milk, 1/4 Fat, 1/2 Slider, 11 Optional Calories
201 Calories, 5 gm Fat, 7 gm Protein, 32 gm Carbohydrate, 315 mg Sodium, 109 mg Calcium, 2 gm Fiber
DIABETIC: 1 Fruit, 1 Starch, 1 Fat

Printable Recipe
PISTACHIO CHOCOLATE CHIP CREAM PIE - JOANNA LUND
11/28/2003
Return to [TOP] [HOME]

Serves 8

1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
1/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Yoplait plain fat-free, yogurt
3/4 cup water
3 tablespoons (3/4 ounce) mini milk chocolate chips
1 cup Cool Whip Free
1 (6-ounce) Keebler chocolate piecrust
2 teaspoons Hershey's Lite Chocolate Syrup

In a medium bowl, combine dry pudding mix and dry milk powder. Add yogurt and water. Mix well using a wire whisk. Blend in chocolate chips and 1/4 cup Cool Whip Free. Evenly spread mixture into piecrust. Refrigerate for at least 15 minutes. Just before serving, spread remaining 3/4 cup Cool Whip Free over set filling and drizzle chocolate syrup over top. Cut into 8 servings.

Each serving equals:

HE: 1/2 Bread, 1/4 Skim Milk, 3/4 Slider, 19 Optional Calories
174 Calories, 6 gm Fat, 3 gm Protein, 27 gm Carbohydrate, 298 mg Sodium, 78 mg Calcium, 1 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Fat



Printable Recipe
POMEGRANATE CHEESECAKE
12/22/2003
Return to [TOP] [HOME]

11.2 oz pkg Hy-Vee no-bake real cheesecake
2 tbsp sugar
1/3 c margarine, melted
1 ½ c low-fat milk
½ c Smucker's seedless strawberry jam
1 tsp orange zest
½ c pomegranate seeds

Prepare no-bake cheesecake according to package directions. Refrigerate cheesecake for 1-2 hours. Stir strawberry jam in a small bowl until jam has consistency of a thickened sauce. Add orange zest and pomegranate seeds to strawberry jam mixture, mix well. To serve, spoon pomegranate/strawberry jam mixture over top of cheesecake immediately before serving.

Serves: 8



Printable Recipe
PUMPKIN PECAN CHEESECAKE
10/16/2003
Return to [TOP] [HOME]

CRUST:
3/4 cup finely chopped pecans, toasted
3/4 cup graham cracker crumbs
1/4 cup sugar
1/3 cup butter, melted

PUMPKIN MIXTURE:
2 envelopes unflavored gelatin
1/3 cup water
2 packages (8 oz) cream cheese, softened
1 cup sugar
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon allspice
2-1/2 cups canned or cooked pumpkin
2 cups whipping cream, whipped

For crust: Combine pecans, graham cracker crumbs, sugar, and melted butter. Press into bottom of 9-inch springform pan. Bake at 325 degrees for 10 minutes. Let cool.

For filling: Soften gelatin in water; stir over low heat until dissolved. Combine cream cheese and sugar; mix at medium speed until blended. Add cinnamon, nutmeg, allspice, and pumpkin. Mix until blended. Chill cream cheese mixture until slightly thickened, approximately 20 minutes. Fold in whipped cream; pour over crust. Chill until firm. For a creepy decoration draw a spioder web using cake decorating gel and top with a plastic spider or two.

Printable Recipe
RHUBARB-CHERRY PIE - JOANNA LUND
05/19/2003
Return to [TOP] [HOME]

1 Pillsbury refrigerated unbaked 9-inch piecrust
2 cups (one 16-ounce can) tart red cherries, packed in water, drained and 2/3 cup liquid reserved
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
2 cups chopped fresh rhubarb
1/4 cup Sugar Twin or Sprinkle Sweet

Let piecrust set at room temperature for 20 minutes. Meanwhile, in a medium saucepan, combine reserved cherry liquid and dry pudding mix. Stir in rhubarb and cherries. Cook over medium heat for 10 minutes or until rhubarb becomes soft, stirring often. Add Sugar Twin. Mix well to combine. Cut the softened piecrust in half on the folded line Gently roll each half into a ball. Wipe counter with a wet cloth and place a sheet of waxed paper onver damp spot. Place one of the piecrust balls on the waxed paper. Cover with another piece of waxed paper and roll out with rolling pin. Carefully remove waxed paper on one side and place into an 8 or 9-inch pie plate. Remove the other piece of waxed paper. Pour hot mixture into piecrust. Repeat process with remaining piecrust half. Place on top of pie and flute edges. Make about 8 slashes over top with a knife to allow steam to escape. Bake at 450 degrees for 10 minutes. Reduce heat to 350 degrees. Continue baking for 40 to 45 minutes. Place pie plate on a wire rack and allow to cool completely. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1/2 Bread, 1/2 Fruit, 1/2 Vegetable, 3/4 Slider, 3 Optional Calories
155 Calories, 7 gm Fat, 1 gm Protein, 22 gm Carbohydrate, 163 mg Sodium, 1 gm Fiber
DIABETIC: 1 Starch/Carbohydrate, 1 Fat, 1/2 Fruit

Printable Recipe
ROCKY ROAD WHITE CHOCOLATE CHEESECAKE - JOANNA
08/04/2003
Return to [TOP] [HOME]

Serves 8

2 (8 ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/2 cup Cool Whip Free
6 (2-1/2 inch) chocolate graham cracker squares, made into coarse crumbs
1/4 cup chopped walnuts
1/4 cup miniature marshmallows
1 (6-ounce) Keebler chocolate pie crust
1 tablespoon mini chocolate chips

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Add graham cracker crumbs, 3 tablespoons walnuts, and marshmallows. Mix gently to combine. Spread mixture evenly into pie crust. Sprinkle chocolate chips and remaining 1 tablespoon walnuts over top. Refrigerate for at least 1 hour. Cut into 8 servings.

HINT: A self-seal sandwich bag works great for crushing graham crackers.

Each Serving Equals:
HE: 1 Bread, 1 Protein, 1/2 Fat, 1/4 Fat-Free Milk, 1/2 Slider, 13 Optional Calories
244 Calories, 8gm Fat, 12gm Protein, 31gm Carbohydrate, 589mg Sodium, 241mg Calcium, 1gm Fiber
DIABETIC EXCHANGES: 1-1/2 Starch/Carbohydrate, 1 Meat, 1 Fat

Printable Recipe
ROCKY ROAD WHITE CHOCOLATE CHEESECAKE - JOANNA LUND
06/18/2003
Return to [TOP] [HOME]

Serves 8

2 (8 ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/2 cup Cool Whip Free
6 (2-1/2 inch) chocolate graham cracker squares, made into coarse crumbs
1/4 cup chopped walnuts
1/4 cup miniature marshmallows
1 (6-ounce) Keebler chocolate pie crust
1 tablespoon mini chocolate chips

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Add graham cracker crumbs, 3 tablespoons walnuts, and marshmallows. Mix gently to combine. Spread mixture evenly into pie crust. Sprinkle chocolate chips and remaining 1 tablespoon walnuts over top. Refrigerate for at least 1 hour. Cut into 8 servings.

HINT: A self-seal sandwich bag works great for crushing graham crackers.

Each Serving Equals:
HE: 1 Bread, 1 Protein, 1/2 Fat, 1/4 Fat-Free Milk, 1/2 Slider, 13 Optional Calories
244 Calories, 8gm Fat, 12gm Protein, 31gm Carbohydrate, 589mg Sodium, 241mg Calcium, 1gm Fiber
DIABETIC EXCHANGES: 1-1/2 Starch/Carbohydrate, 1 Meat, 1 Fat

Printable Recipe
STRAWBERRY CREAM PUFFS - JOANNA LUND
05/19/2003
Return to [TOP] [HOME]

1 cup water
1/2 cup reduced-calorie margarine
1 cup all-purpose flour
4 eggs or equivalent in egg substitute
4 cups chopped fresh strawberries
Sugar substitute to equal 2 tablespoons sugar
1/2 cup Cool Whip Free
1 teaspoon almond extract

Preheat oven to 400 degrees. In a medium saucepan, combine water and margarine. Bring to a boil. Lower heat. Add flour, stirring constantly for about 1 minute or until mixture forms a ball. Remove from heat. Stir in eggs, one at a time, beating until smooth. Drop by rounded 1/4 cup, 3 inches apart on ungreased baking sheet. Bake for 35 to 45 minutes or until golden brown. Cool on a wire rack, being sure puffs are not in a draft. Cut off tops. Pull out any soft dough from center. In a large bowl, combine strawberries and sugar substitute. Fold in Cool Whip Free and almond extract. Fill puffs with strawberry filling and replace tops. Arrange on dessert dishes. Evenly spoon any remaining strawberry mixture around puffs.

Serves 8 - Each serving equals:
HE: 1-1/2 Fat, 2/3 Bread, 1/2 Protein, 1/2 Fruit, 11 Optional Calories
172 Calories, 8 gm Fat, 5 gm Protein, 20 gm Carbohydrate, 171 mg Sodium, 29 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Fat, 1 Starch/Carbohydrate, 1/2 Meat, 1/2 Fruit

Printable Recipe
STRAWBERRY CREAM PUFFS - JOANNA LUND
08/05/2003
Return to [TOP] [HOME]

1 cup water
1/2 cup reduced-calorie margarine
1 cup all-purpose flour
4 eggs or equivalent in egg substitute
4 cups chopped fresh strawberries
Sugar substitute to equal 2 tablespoons sugar
1/2 cup Cool Whip Free
1 teaspoon almond extract

Preheat oven to 400 degrees. In a medium saucepan, combine water and margarine. Bring to a boil. Lower heat. Add flour, stirring constantly for about 1 minute or until mixture forms a ball. Remove from heat. Stir in eggs, one at a time, beating until smooth. Drop by rounded 1/4 cup, 3 inches apart on ungreased baking sheet. Bake for 35 to 45 minutes or until golden brown. Cool on a wire rack, being sure puffs are not in a draft. Cut off tops. Pull out any soft dough from center. In a large bowl, combine strawberries and sugar substitute. Fold in Cool Whip Free and almond extract. Fill puffs with strawberry filling and replace tops. Arrange on dessert dishes. Evenly spoon any remaining strawberry mixture around puffs.

Serves 8 - Each serving equals:
HE: 1-1/2 Fat, 2/3 Bread, 1/2 Protein, 1/2 Fruit, 11 Optional Calories
172 Calories, 8 gm Fat, 5 gm Protein, 20 gm Carbohydrate, 171 mg Sodium, 29 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Fat, 1 Starch/Carbohydrate, 1/2 Meat, 1/2 Fruit

Printable Recipe
VALENTINE FLAMBE - MIKE REEH
02/13/2003
Return to [TOP] [HOME]

4 or 5 fresh strawberries
1 banana
1 tablespoon butter
2 tablespoons sugar
1 oz. Grand Marinier Liqueur
1 thick slice pound cake
2 scoops ice cream
Powdered sugar for topping

In a 10" skillet heat butter and add banana and fresh strawberries. Cook over high heat about 30 seconds. Add sugar and lightly caramelize. Flambe with Grand Marinier and place pound cake in bowl. Top pound cake with ice cream and warm fruit.

Serve garnished with 2 fresh berries and powdered sugar.

Printable Recipe
WALNUT APPLE RAISIN CRUMB PIE - JOANNA LUND
09/30/2003
Return to [TOP] [HOME]

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 cup unsweetened apple juice
1/4 cup water
1 teaspoon JO's Apple Pie Spice
2 cups (4 small) cored, peeled, and diced cooking apples
1/4 cup raisins
1 (6-ounce) Keebler graham cracker piecrust
6 tablespoons purchased graham cracker crumbs or 6 (2-1/2 inch) squares, made into fine crumbs
1 tablespoon Sugar Twin
2 tablespoons (1/2 ounce) chopped walnuts

Preheat oven to 375 degrees. In a large saucepan, combine dry pudding mix, apple juice, water, and JO's Apple Pie Spice. Stir in apples and raisins. Cook over medium heat until apples soften and mixture starts to boil, stirring often. Spoon hot apple mixture into piecrust. In a medium bowl, combine graham cracker crumbs, Sugar Twin, and walnuts. Sprinkle crumb mixture evenly over top. Bake for 18 to 22 minutes. Place pie plate on a wire rack and allow to cool for at least 30 minutes. Cut into 8 servings.

HINTS: Substitute any reputable brand for JO's Apple Pie Spice.

Serves 8 - Each serving equals:
HE: 1 Fruit, 3/4 Bread, 3/4 Slider, 10 Optional Calories
190 Calories, 6 gm Fat, 1 gm Protein, 33 gm Carbohydrate, 227 mg Sodium, 32 mg Calcium, 1 gm Fiber
DIABETIC: 1 Fruit, 1 Starch, 1 Fat


Printable Recipe
WILMA MARIE'S CREAM PUFFS - HAPPY DIABETIC CHEF
11/26/2003
Return to [TOP] [HOME]

1 cup water
1/2 cup margarine
1/4 teaspoon salt
1 cup flour
4 eggs
Sugar-free Jell-O pudding (flavor of choice)
Light chocolate syrup

Heat until boiling in a 2 quart saucepan water, butter, and salt. Remove from heat. With wooden spoon, mix in all of the flour until the mixture forms a ball and pulls away from the sides of the pan. Add eggs to flour mixture, one at a time, until the mixture is smooth and satiny. Cool slightly.

Preheat oven to 400 degrees. Lightly grease and flour large cookie sheet. Drop batter by heaping tablespoons. Bake for 20 minutes at 400 degrees and then reduce heat to 350 degrees for 40 minutes.

When cool cut horizontally with a knife. Fill with cooled sugar free Jell-o pudding. Replace top of puff. Drizzle with light chocolate syrup.

Yield: 12 puffs

2.46 g Protein; 5.74 g Tot Fat; 0.28 g Carb

Printable Recipe
ZALETTI - JEREMY JACKSON/THE CORNBREAD BOOK
07/18/2003
Return to [TOP] [HOME]

These diamond-shaped Venetian cookies are lemony and crumbly and just-sweet-enough. And the dry cookie contrasts perfectly with the soft raisins. The softer and fresher your raisins are, the better. Just beware of overbaking these cookies..you really only want the bottoms to be pale brown. This recipe makes two dozen cookies.

1 cup cornmeal
1 cup unbleached all-purpose flour
1/3 cup sugar
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup unsalted butter, softened
3/4 cup raisins
1 large egg
1 large egg yolk
1 teaspoon pure vnilla extract
Grated zest of 1 lemon

Preheat your oven to 350 degrees. Line two baking sheets with parchment papers.

Sift the cornmeal, flour, sugar, baking powder, and salt into a large mixing bowl. Then stir these dry ingredients until they are well combined. Cut in the butter with a pastry cutter until the mixture is crumbly and resembles coarse meal. Stir in the raisins.

Separately, whisk together the egg, egg yolk, vanilla, and lemon zest. Stir this mixture into the cornmeal/butter mixture until the mixture is uniform. The dough will be stiff, and you may have to use your hands. Finally, knead the dough a few times in the bowl until it forms one cohesive mass.

Divide the dough in two. On a lightly floured work surface, roll each half out into a rope, 20 inches long. Flatten the rope gently with the palm of your hand, just so it's about 1/2 inch thick, or slightly more. Cut the flattened rope on a diagonal so that the cookies are diamond-shaped. Each rope will make about 12 cookies.

Transfer the cookies to the baking sheets and bake one sheet at a time for 12 to 16 minutes, until the zaletti are firm and lightly browned on the bottoms. Let the cookies cool on a rack.

ENTREES

Printable Recipe
ALMOND CRUSTED CANADIAN WALLEYE - JEFF RYSER
03/18/2003
Return to [TOP] [HOME]

Four 12 oz. walleye filets, (skin on or skinless)
4 cups Golden Dipt Breading or plain bread crumbs may be substituted
3 cups Golden Dipt Predip or egg wash may be substituted. (If using egg wash dip fish in seasoned flour first.)
2 cups sliced almonds
Seasoning to taste
1/2 vegetable oil, 1/2 olive oil about 3/4" deep in frying pan

With boning knife remove pin bones found in the middle of the walleye. Preheat oil to 300 degrees. With skin on (skin can be removed) coat fish in predip. Mix almonds and breading together. Coat fish on both sides with breading and place in oil, flesh side down. Fry approximately 3 minutes or until golden brown. Turn fish and fry for 3 more minutes. Finish fish in preheated 350 degree oven on sheet pan for 10 to 12 minutes.

Printable Recipe
ANAHEIM SHRIMP SAUTE - MIKE REEH
08/15/2003
Return to [TOP] [HOME]

1 oz. or 2 teaspoons olive oil
1 large Anaheim pepper
1 yellow tomato, large diced
1 red tomato, large diced
1/2 yellow onion
6 large shrimp
1 tablespons garlic chopped
2 oz. white cooking wine
1 teaspoon chopped cilantro or parsley
2 cups cooked rice pilaf

1. Heat oil in skillet.

2. Add onion, pepper, tomato and saute.

3. Add shrimp, garlic and deglaze with cooking wine.

4. Add cilantro and season with salt and pepper.

5. Serve over rice.

Printable Recipe
BLACKENED GROUPER W/CILANTRO CORN SALSA - MIKE REEH
02/27/2003
Return to [TOP] [HOME]

Four 8 oz. Grouper fillets
1 oz. butter
Cajun seasoning as needed
2 cups corn
1 cup green pepper, chopped
1 cup red pepper, chopped
3/4 cup red onion, diced
1/2 cup chopped cilantro (loosely packed)
Juice of 1 lime
Chef's seasoning to taste

1. Heat skillet very hot, add butter.

2. Moderately season grouper fillets with cajon seasoning.

3. Lightly blacken fillets on each side. Turn down heat to medium. Continue to cook until fish becomes flaky.

4. Mix all other ingredients well and place about 1/4 mixture over each fillet. Use a lot...It's good!!

Serves 4

Printable Recipe
BREAKFAST BREAD PUDDING - JOANNA LUND
06/05/2003
Return to [TOP] [HOME]

4 slices reduced-calorie bread, toasted
2 tablespoons Peter Pan reduced-fat peanut butter
2 tablespoons spreadable fruit (any flavor)
1 (4-serving) pkg JELL-O sugar-free instant vanilla pudding mix
2 cups fat-free milk

Spread slices of toast evenly with peanut butter and spreadable fruit. Cut into small cubes. Evenly spoon cubes into four dishes. In a medium bowl, combine dry pudding mix and milk. Mix well using a wire whisk. Pour 1/2 cup pudding mixture over cubes in each dish. Refrigerate at least 2 hours.

Serves 4 - Each serving equals:
HE: 1/2 Protein, 1/2 Bread, 1/2 Fat, 1/2 Fruit, 1/2 Fat Free Milk, 1/4 Slider, 5 Optional Calories
180 Calories, 4g Fat, 9g Protein, 27g Carbohydrate, 519mg Sodium, 2g Fiber
Diabetic Exchanges: 2 Starch, 1 Meat

Printable Recipe
CAESAR BURGERS
05/13/2003
Return to [TOP] [HOME]

1-1/2 pounds ground beef
3 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon pepper
4 romaine lettuce leaves
8 slices sourdough bread, toasted
1/4 cup shredded Parmesan cheese

1. Combine ground beef, minced garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 3/4-inch thick patties, shaping to fit bread slices.

2. Place patties on grid over medium ash-covered coals. Grill, uncovered, 13 to 15 minutes to medium (160 degrees) doneness, until no longer pink in center and juices show no pink color, turning occasionally.

3. Place one lettuce leaf on four of the bread slices; top each with a burger. Sprinkle evenly with Parmesan cheese; cover with remaining bread slices.

Makes 4 servings.

Printable Recipe
CAJUN PASTA TRIO - MIKE REEH
10/28/2003
Return to [TOP] [HOME]

1 tablespoon oil
1/4 cup diced cooked sausage
1/4 cup diced chicken meat
3 or 4 large shrimp
1 teaspoon fresh garlic
1 teaspoon cajun spice
3/4 cup heavy cream
1/4 cup peppers, chopped
2 tablespoons onion
1/4 cup fresh grated Parmesan cheese
1/4 cup diced tomatoes
Salt and pepper to taste
8 oz. cooked pasta fettucini

Heat skillet. Add sausage, peppers, onions, tomatos, chicken and shrimp and cook. Add garlic and Cajun spice. Add heavy cream and reduce. Add Parmesan cheese and pasta and cook until it thickens.

Serve hot with cracked peppers.


Printable Recipe
CAPTAIN'S TABLE CHICKEN LIVERS - MIKE REEH
01/29/2003
Return to [TOP] [HOME]

1 pound chicken livers
1 oz. corn oil
1/4 cup chopped onions
1/4 cup chopped green pepper
1/4 cup mushrooms, sliced
1/4 cup green onions
Seasoned flour for breading
Salt and pepper

1. Heat 10" skillet with oil.

2. Bread livers in seasoned flour and place in hot oil. Brown evenly on side, then turn over.

3. After turning, add all vegetables and continue to cook until livers are done and veggies are tender.

These are great! Enjoy!

Printable Recipe
CATFISH FINGERS W/REMOULADE - MIKE REEH
01/29/2003
Return to [TOP] [HOME]

Two 6 oz. catfish filets
1 cup eggs and milk
Breading
2 oz. cornoil and butter

REMOULADE SAUCE

1 cup Thousand Island dressing
1 tablespoon Boetje's mustard
1 teaspoon Tabasco
1/2 cup chopped green onion

1. Cut catfish into 3 long strips.

2. Place in egg batter and breading.

3. Fry in 10" skillet until brown on each side.

4. Remove and serve with Remoulade sauce.


Printable Recipe
CHEESE AND CHICKEN EMPANADAS
05/05/2003
Return to [TOP] [HOME]

Servings: 8-10 empanadas
Prep Time: 15 mins
Cook Time: 12-13 mins


BAKED PASTRY
2 frozen pie shells, thawed
3 egg yolks
2 tablespoon coarse (kosher) salt
1 tablespoon dark chili powder

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

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.

by Chef Jeff Blank of Hudson's on the Bend restaurant in Austin, Texas



Printable Recipe
CHEESY TOMATO TETRAZZINI - JOANNA LUND
08/27/2003
Return to [TOP] [HOME]

1 cup thinly sliced celery
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1-1/2 cups (6 ounces) shredded Kraft reduced-fat Cheddar cheese
1 cup (on 8-ounce can) tomatoes, coarsely chopped and undrained
2 cups hot cooked spaghetti, rinsed and drained
2 teaspoons dried parsley flakes

In a large skillet sprayed with butter-flavored cooking spray, saute celery for 6 to 8 minutes or until tender. Add mushroom soup, Cheddar cheese, and undrained tomatoes. Mix well to combine. Stir in spaghetti and parsley flakes. Lower heat and simmer for 5 to 6 minutes, or until cheese is melted and mixture is heated through, stirring often.

HINT: 1-1/2 cups broken uncooked spaghetti usually cooks to about 2 cups.

Serves 4 (1 full cup) - Each serving equals:
HE: 2 Protein, 1 Vegetable, 1 Bread, 1/2 Slider, 1 Optional Calorie
273 Calories, 9 gm Fat, 17 gm Protein, 31 gm Carbohydrate, 722 mg Sodium, 378 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Meat, 1-1/2 Starch/Carbohydrate, 1 Vegetable

Printable Recipe
CHICKEN ALFREDO PIZZA
11/19/2003
Return to [TOP] [HOME]


All You Need:

1 each (10 oz) Boboli thin pizza crust
3/4 cup Ragu light Parmesan Alfredo sauce
1 cup diced Tyson boxed grilled chicken slices
1 cup fresh sliced mushrooms
1/3 cup frozen Hy-Vee chopped spinach, thawed, drained
1 cup Hy-Vee finely shredded part-skim mozzarella cheese
1 each Roma tomato, thinly sliced

All You Do:

1. Remove pizza crust from package and place on 10-inch round pizza pan.

2. Spread Alfredo sauce on crust, to within 1 inch of edge of crust.

3. Over Alfredo sauce, layer chicken, mushrooms, spinach, cheese and tomato.

4. Bake at 425 degrees for 10 to 12 minutes.

5. Serves 8.

6. Daily Values: 15% vitamin A, 6% vitamin C, 25% calcium, 2% iron.

Nutrition information per serving:
Calories 200
Carbohydrate 20 g
Cholesterol 25 mg
Dietary Fiber 1 g
Fat 7 g
Protein 13 g
Sodium 80 mg




Printable Recipe
CHICKEN FETTUCCINE ALFREDO - JOANNA LUND
02/13/2003
Return to [TOP] [HOME]

1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
2 teaspoons reduced-calorie margarine
1/2 teaspoon dried basil or 1 tablespoon chopped fresh basil
1/2 teaspoon dried minced garlic
1 cup (5 ounces) diced cooked chicken breast
1/4 cup (3/4 ounce) grated Kraft Fat Free Parmesan Cheese
1 cup chopped fresh broccoli
1 cup hot cooked fettuccine, rinsed and drained
1/2 cup diced fresh tomato

In a small bowl combine dry milk powder and water. Set aside. In a large skillet, melt margarine. Stir in milk mixture, basil and garlic. Add chicken, Parmesan cheese, broccoli, and fettuccine. Mix well to combine. Cook over medium heat, stirring often, until mixture is heated through, about 5 minutes. Stir in tomato. Continue cooking 2 to 3 minutes or just until tomatoes are warmed.

Serves 2 (1-1/2 cups) - Each serving equals:
HE: 3 Protein, 1 Bread, 1-1/2 Vegetable, 1/2 Fat, 1/2 Skim Milk
321 Calories, 5 gm Fat, 35 gm Protein, 34 gm Carbohydrate, 285 mg Sodum, 4 gm Fiber
DIABETIC: 3 Meat, 1 Starch, 1 Vegetable, 1/2 Fat, 1/2 Skim Milk

HINT: 1) If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli. 2) 3/4 cup uncooked fettuccine usually cooks to about 1 cup.

Printable Recipe
CHUCKWAGON BEEF - MIKE REEH
05/22/2003
Return to [TOP] [HOME]

Add the following ingredients to each pound of ground chuck:

1 teaspoon Accent
1 teaspoon liquid smoke

Mix well, divide into 12 oz. patties, wrap with bacon strips and skewer with toothpicks. Grill until desired doness.




Printable Recipe
COUNTRY HAM & CORN STEW - JOANNA LUND
06/06/2003
Return to [TOP] [HOME]

3/4 cup finely chopped celery
1/4 cup finely chopped onion
2 tablespoons water
1 (10-3/4 ounce) can Healthy Request Cream of Celery Soup
1 (12-fluid ounce) can Carnation Evaporated Fat Free Milk
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
2 cups frozen whole-kernel corn, thawed
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In an 8-cup glass measuring bowl, combine celery, onion, and water. Cover and microwave on HIGH (100% power) for 5 minutes or until vegetables are tender. Stir in celery soup and evaporated milk. Add ham, corn, parsley flakes and black pepper. Mix well to combine. Re-cover and microwave on HIGH for 5 minutes or until mixture is heated through, stirring after 3 minutes. Place covered bowl on counter and let set for 2 minutes. Gently stir again just before serving.

HINT: Thaw corn by placing in a colander and rinsing under hot water for one minute.

Serves 4 (1-1/4 cups) - Each serving equals:
HE: 1 Bread, 1 Protein, 3/4 Fat Free Milk, 1/2 Vegetable, 1/2 Slider, 1 Optional Calorie
231 Calories, 3gm Fat, 17gm Protein, 34gm Carbohydrate, 701mg Sodium, 315mg Calcium, 2gm Fiber
Diabetic Exchanges: 1-1/2 Starch, 1 Meat, 1 Fat Free Milk, 1/2 Vegetable

Printable Recipe
COUNTRY STYLE SAUSAGE STIR FRY - MIKE REEH
10/09/2003
Return to [TOP] [HOME]

1 oz. corn oil or butter
1/4 cup yellow onion
1/4 cup chicken stock
1/4 cup green pepper
1/4 cup mushrooms
4 oz. cooked sausage
1 teaspoon fresh garlic
1/2 cup Marinara sauce
1/2 cup Alfredo sauce
8 oz. cooked bow tie pasta
2 tablespoon fresh grated Parmesan
1/2 teaspoon dried basil

1. In a stir fry skillet or large 12" saute pan, heat oil or butter until it's very hot.

2. Begin to stir fry vegetables, garlic, sausage.

3. Add both sauces and simmer.

4. Stir in pasta and let cook more.

5. Serve in pasta bowl with fresh cubed Parmesan cheese.

Printable Recipe
CRABBER-JACK FILET - JEFF RYSER
09/19/2003
Return to [TOP] [HOME]

Four 3 oz. filet medallions
Two 4 oz. crab cakes (recipe below)
Egg wash
Seasoned flour (season with 1/2 teaspoon Lawrys)
Seasoned bread crumbs (about 6 oz. plain bread crumbs with 1 tablespoon Montreal steak seasoning)
2 thick onion rings

Pound each filet with meat mallot to 1/4 inch thick. Dredge each filet in flour, egg wash, and then bread crumbs. In saute pan with about 2 oz. clarified butter, saute filets until golden brown. Remove from pan and hold in 225 degree oven. In clean pan with butter saute crab cakes until golden brown. When ready lay one filet on each plate then crab cake, then top with other filet. Place onion ring on top and fill with Bernaise sauce and drizzle some over the sides. Serve with garlic smashed potatoes and vegetable of choice.

CRAB CAKE MIX

8 oz. crab meat (clean picked through for shells)
1 teaspoon diced green onion
1/2 teaspoon diced green pepper
1/2 teaspoon diced red pepper
1 egg
3 oz. Monterey Jack cheese shredded
1/2 teaspoon horseradish
1/4 teaspoon Old Bay seasoning
3 oz. mayonnaise
2 oz. plain bread crumbs

Combine all ingredients in bowl and mix well. Divide into 2 crab cakes.

Printable Recipe
CREAMED CHICKEN WITH PEAS AND CARROTS - JOANNA LUND
01/09/2003
Return to [TOP] [HOME]

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
DENVER BREAKFAST PITA POCKETS - JOANNA LUND
06/05/2003
Return to [TOP] [HOME]

1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 cup (3 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
3 eggs, beaten, or equivalent in egg substitute
1/2 teaspoon JO's Lemon Herb Pepper or any lemon pepper
1/3 cup (1-1/2 ouncs) shredded Kraft reduced-fat Cheddar cheese
2 pita bread rounds, halved

In a large skillet sprayed with butter-flavored cooking spray, saute onion, green pepper, and ham for 5 minutes. Add eggs and Jo's Lemon Herb Pepper. Mix gently to combine. Continue cooking until eggs are set, stirring often. Stir in Cheddar cheese. For each serving, spoon a scant 1/2 cup egg mixture into a pita half. Serve at once.

Serves 4 - Each serving equals:
HE: 1-3/4 Protein, 1 Bread, 1/4 Vegetable
186 Calories, 6g Fat, 14g Protein, 19g Carbohydrate, 535mg Sodium, 117mg Calcium, 1g Fiber
Diabetic Exchanges: 1-1/2 Meat, 1 Starch

HINT: To make opening pita rounds easier, place pita halves ona paper towel and microwave on HIGH 10 seconds. Remove and gently press open.

Printable Recipe
FILET OF SNAPPER-VENICE STYLE - MIKE REEH
03/27/2003
Return to [TOP] [HOME]

One 8-10 oz. snapper or grouper filet
1/2 cup seasoned flour to dredge fish in
1 ounce butter
3 each 16/20 count shrimp
6-8 cherry tomatoes
2 each sliced green onion
3/4 cup sliced mushrooms
1 tablespoon fresh garlic
2 oz. fresh spinach (sliced)
2 oz. white wine
1 teaspoon seasoning salt
2 oz. whole (unmelted) butter

In a large (10"-14") skillet heat butter and dredge fish in seasoned flour and begin to saute. When fish is about 1/2 cooked (2 minutes), flip and add shrimp to hot skillet.

Remove fish filet and shrimp to warm plate or oven when done or internal temperature is 155 degrees.

Next we will make a pan sauce by adding green onion, cherry tomatoes, mushrooms, garlic, spinach and white wine. Reduce mixture over high heat and shake whole butter in to form a sauce.

Pour over fish and serve with rice or over pasta.

Printable Recipe
FISHERMAN'S WHARF TUNA NOODLE DISH - JOANNA LUND
01/27/2003
Return to [TOP] [HOME]

Serves 6 (2/3 cup)

2 (6-ounce) cans white tuna, packed in water, drained and flaked
1-3/4 cups uncooked noodles
1 cup (one 4-ounce can) sliced mushrooms, drained
1/2 cup finely chopped onion
1 (10-3/4 ounce) can Healthy Request Cream of Mushroom Soup
1/4 cup hot water
1/4 cup (one 2-ounce jar) chopped pimiento, undrained
1 cup (one 8-ounce) peas, rinsed and drained
1 teaspoon dried parsley flakes

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine tuna, uncooked noodles, mushrooms, and onion. Stir in mushroom soup, water, undrained pimiento, peas, and parsley flakes. Cover and cook on LOW for 4 hours. Mix well before serving.

Each serving equals:
HE: 1 Bread, 1 Protein, 1/2 Vegetable, 1/4 Slider
8 Optional Calories
171 Calories, 3 gm Fat, 17 gm Protein
19 gm Carbohydrate, 596 mg Sodium, 65 mg Calcium
2 gm Fiber
DIABETIC: 2 Meat, 1 Starch, 1/2 Vegetable

Printable Recipe
GRILLED CHICKEN FAJITAS OF LOVE - HAPPY DIABETIC CHEF
02/24/2003
Return to [TOP] [HOME]

MARINADE:
3 garlic cloves, minced
1/4 cup fresh lemon juice
1 teaspoon ground cumin
2 tablespoons olive oil

In a large bowl, whisk together the garlic, lemon juice, cumin and oil.

FILLING:
2 pounds chicken
2 tablespoons vegetable oil
3 assorted colored bell peppers, sliced thin
1 large red onion, sliced thin
2 garlic cloves, minced
Twelve 7" or 8" flour tortillas
Tomato salsa as accompaniments

1. Add the chicken to the marinade, turning to coat it well and let it marinade, covered and chilled for at least one hour to overnight. Grill or bake the chicken, drained, on a well-oiled rack set about 5 inches over glowing coals or in a hot well-seasoned ridged pan over moderately high heat for 6 to 8 minutes on each side or until just springy. Alternately, the meat may be broiled on the rack of a broiler pan under a preheated broiler about 4 inches from the heat for 3 to 4 minutes each.

2. Transfer the chicken to a cutting board and let it stand for 10 minutes. While the chicken is standing, heat the oil in a large skillet over moderately high heat until hot but not smoking. Add the bell peppers, onion, garlic and saute the mixture, stirring for 5 minutes or until the peppers are softened. Slice the chicken thin and arrange the slices on a platter with the bell pepper mixture. Drizzle any chicken juices over the meat and pepper mixture and serve the mixture with the tortillas, salsa.

To Warm Tortillas in the Oven: Stack 6 tortillas at a time, wrap each stack in foil and heat the tortillas in the middle of a preheated 325 degree oven; 5 minutes for corn tortillas and 15 minutes for flour tortillas. If tortillas are dry to begin with, pat each tortilla between dampened hands before stacking them.

To Warm Tortillas in Microwave: Stack 6 tortillas at a time. Wrap each stack in a microwave-safe plastic bag and heat the tortillas in a microwave oven at high power for 30 seconds to 1 minute, or until heated through and pliable.

To Assemble a Fajita: Spread some of the guacomole on a tortilla, top it with a few slices of the chicken, some of the pepper mixture, and some of the salsa. Roll up the tortilla to enclose the filling.



Printable Recipe
GRILLED STEAKS BALSAMICO
10/08/2003
Return to [TOP] [HOME]

4 beef shoulder top blade (flat iron) steaks (6 to 8 ounces each) or boneless beef chuck eye steaks, cut 1 inch thick
Salt and freshly ground pepper
1 package (5.2 ounces) herb and garlic soft spreadable cheese

MARINADE:
2/3 cup prepared balsamic vinaigrette
1/4 cup fig preserves or chopped dried figs

1. Place marinade ingredients in blender or food processor; process until blended. Place steaks and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator at least 2 hours.

2. Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill steaks, covered, 10 to 14 minutes for medium rare to medium doneness, turning occasionally. Season with salt and pepper, as desired.

3. Meanwhile heat cheese in small saucepan over medium-low heat 2 to 4 minutes or until melted, stirring frequently.

4. Serve steaks with cheese sauce.

Makes 4 servings.



Printable Recipe
HOLIDAY BEEF TENDERLOIN - MIKE REEH
12/26/2003
Return to [TOP] [HOME]

This should serve at least 10 people.

One 5-1/2 lb. beef tenderloin, peeled, clean and tied with butcher's twine

Season with salt and pepper and brush with olive oil.

Preheat oven to 450 degrees.

Place tenderloin in oven and roast 45 minutes.

Turn oven down to 225 degrees. Roast another 1/2 hour with meat thermometer.

Keep checking on doneness:
125 to 130 degrees for rare
130 to 135 medium
135 to 155 well

Let meat stand at room temperature 10 to 15 minutes before carving.

Printable Recipe
HOT TUNA SALAD CASSEROLE - JOANNA LUND
12/19/2003
Return to [TOP] [HOME]

Serves 6 (1 cup)

1 (10-3/4 ounce) can Healthy Request Cream of Celery Soup
1/2 cup Kraft fat-free mayonnaise
2 (6-ounce) cans white tuna, packed in water, drained and flaked
1 cup finely diced celery
1/2 cup chopped onion
3 hard boiled eggs, chopped
1-1/2 cups crushed Tostitos WOW tortilla chips
1/8 teaspoon black pepper

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine celery soup and mayonnaise. Add tuna, celery, and onion. Mix well to combine. Stir in chopped eggs, 1-1/4 cups tortilla chips, and black pepper. Evenly sprinkle remaining 1/4 cup tortilla chips over top. Cover and cook on LOW for 6 to 8 hours.

Each serving equals:
HE: 2 Protein, 1-1/2 Vegetable, 1/2 Bread, 1/2 Slider, 1 Optional Calorie
170 Calories, 6 gm Fat, 16 gm Protein, 13 gm Carbohydrate, 643 mg Sodium, 102 mg Calcium, 1 gm Fiber
DIABETIC: 2-1/2 Meat, 1 Starch/Carbohydrate

Printable Recipe
HOW TO SMOKE PORK ROASTS
08/21/2003
Return to [TOP] [HOME]

1 pork roast, bone in
Desperado Rub Seasoning (which blends garlic, paprika, sugar, black pepper, basil and oregano)
Desperado BBQ sauce
Pickles, pepper rings, onions

Place the pork roast, fat side up. Sprinkle liberally with Desperado rub seasoning. Place in smoker. Cook for several hours (10-12). After cooking, the meat should be at least 165 degrees and the bone should pull out without much resistance. Remove from the smoker. Pull the bone out. Cut or pull meat apart. Pile on a bun or a plate. Serve with your favorite condiments and Desperado BBQ sauce.

Adaptation for cooking in the oven:

Place the pork roast, fat side up into a roasting pan. Sprinkle liberally with Desperado rub seasoning. Place in a 325 degree oven for several hours (about 30 minutes per pound). Continue to cook until the meat reaches an internal temperature of 165 degrees and the bone will pull out without much resistance. Remove from the oven. Pull out the bone. Cut or pull the meat apart. Pile on a bun or a plate. Serve with your favorite condiments and Desperado BBQ sauce.

Printable Recipe
JAMAICAN MEAT PATTIES - EUDELL WATTS III
08/07/2003
Return to [TOP] [HOME]

PASTRY:
2-1/4 cups all-purpose flour
1 teaspoon curry powder, preferably Jamaican
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
3/4 cup vegetable shortening, chilled
1/3 cup ice water
1/4 teaspoon Eudell's Cajun or Seafood Seasoning

FILLING:
2 tablespoons unsalted butter
1 pound ground beef
1/4 pound ground pork
1 medium onion, chopped
Fresh hot chile pepper, preferably Scotch bonnet, seeded and minced
1/2 cup grated potato
1/2 cup celery, finely chopped
1 garlic clove, minced
1 tablespoon all-purpose flour
2 tablespoons curry powder, preferably Jamaican
1/2 teaspoon salt
1/2 teaspoon sweet paprika
1/2 teaspoon dried thyme
1/2 teaspoon basil
1/4 teaspoon ground allspice
2 tablespoons tomato paste
3/4 cup beef stock
1 large egg, well beaten

Saute celery and onion in butter over medium heat until wilted. Add meats and seasonings. Stir occasionally. Cook until meat begins to brown. Turn heat up and add potatoes and stock. Bring to a boil and reduce heat to medium/low and clook for 10 minutes. Stir occasionally and scrape the pan bottom often. Remove from heat and cool in the refrigerator. Add the egg just before making the patties.

Blend flour and seasonings. Cut the shortening into the flour. Slowly add the cold water just until the flour mixture is moistened. Pull off golf ball sized pieces of dough. Roll out on floured surface into a circular shape. Put 2 tablespoons of meat filling in the center. Fold edges to meet and pinch the edges together. Bake at 375 degrees until browned.

Printable Recipe
MARINADE FOR JACK DANIELS NEW YORK STRIP - MIKE REEH
05/06/2003
Return to [TOP] [HOME]

1 oz. Jack Daniels
1 cup V-8 tomato juice
1/2 cup beef stock
1 cup BBQ sauce
1 teaspoon Tabasco
1 tablespoon BBQ spice
1 teaspoon cayenne
1 tablespoon fresh basil

Marinade steaks for 4-6 hours. Cook over open fire.

Printable Recipe
MAYTAG BLUE CHEESE FILET W/PORTABELLA SAUCE - MIKE REEH
04/10/2003
Return to [TOP] [HOME]

One 8 oz. beef tenderloin
2 oz. clarified butter
1/8 teaspoon Chef salt
Cracked black pepper
2 large portabella mushrooms
1/4 small red onion, chopped
2 oz. port wine
4 oz. good demi glaze or strong beef gravy
2 tablespoons Maytag Blue Cheese

In a 10" saute skillet, sear beef and cook to desired doneness. Remove to a warm place. To the pan add red onion, portabella mushroom and port wine and cook down. Add beef gravy.

Pour sauce on plate and place tenderloin over sauce. Top with blue cheese and green onions.

Printable Recipe
O'MELIA'S TURTLE - MIKE REEH
06/26/2003
Return to [TOP] [HOME]

2 pounds clean turtle meat
1 cup seasoned flour
1/2 cup butter
1/2 cup chicken stock
1 cup dry sherry
salt and pepper to taste

In cast iron skillet melt butter until hot. Dredge turtle in seasoned flour and cook until brown. Reglaze with stock and dry sherry and bake covered at 300-325 degrees for 2 to 3 hours (until fork tender).

Printable Recipe
PANFRIED CHICKEN WITH PAN GRAVY - MIKE REEH
06/26/2003
Return to [TOP] [HOME]

4 pieces of chicken
1/4 cup butter
seasoned flour

Brown chicken on each side and cook on low until it reaches a temperature of 160 degrees.

Remove and set in warm place

Pour off 1/2 the butter and add 1 heaping tablespoon flour to pan . Whip together and add 1 cup chicken stock to form gravy. Serve with mashed potatoes and corn.

Printable Recipe
PARMESAN PEPPERCORN CRUSTED PORK LOIN - MONTANA JACK'S
07/09/2003
Return to [TOP] [HOME]

Stuffed with wild mushroom and creamy spinach served with sweet pepper au jus, cheddar smashed potato and roasted vegetables.

1/2 lb. portabello mushrooms, sliced
1/2 cup shallots, diced
2 tablespoons garlic, minced
8 oz. spinach leaves - fresh
1/2 lb. Cheure goats cheese
1 cup bread crumbs
1 cup Parmesan cheese, grated
1/2 lb. butter
1 tablespoon Dijon mustard
1/4 cup coarse ground pepper
3 lb. boneless pork loin

Trim and butterfly pork loin and pound to 3/8 inch thickness, set aside. In saute pan, saute mushrooms until tender and drain. Saute shallots, garlic and spinach until tender and remove to a large bowl. Crumble in goats cheese and toss; add bread crumbs and toss. Lay pork flat on cutting board starting at lower 1/3 of meat spread filling evenly the length of pork. Roll pork evenly and as snug as possible. Tie with string or secure with toothpicks.

Season meat with salt and pepper to taste. Combine butter, Parmesan cheese, Dijon mustard and pepper in mixer and process until smooth. Spread mixture evenly over pork loin. Place on baking sheet and bake at 325 degrees for 40-45 minutes or until internal temperature reaches 160 degrees. Let pork rest 10 minutes before slicing. Slice pieces 1/2 thick (3 per serving).

AU JUS:
In a large saucepan combine 1 green pepper, 1 onion, 1 carrot all rough chopped with 3 tablespoons minced garlic, 6 oz. beef base and 2 gallons water. Bring to a boil. Lower heat and reduce by 1/2. Strain au jus. Return to pan and thicken slightly with slurry and mount with 1 tablespoon whole butter.

Printable Recipe
PECAN CRUSTED PORK LOIN W/CARAMELIZED ONION & APPLES - MIKE REEH
09/25/2003
Return to [TOP] [HOME]

PECAN CRUST:
1 cup chopped pecans
1 cup fresh white bread crumbs
1 teaspoon salt
1/2 teaspoon white pepper
1 tablespoon chopped parsley

Mix all ingredients - you will have some leftover.

Four 4 oz. boneless pork chops
1/2 cup Dijon mustard
1/4 cup butter
1/4 cup chopped onion
1/2 cup chopped apples (peeled)
2 cups heavy cream
1 teaspoon beef or pork base

1. Mix bread and pecan mixture and set aside.

2. Brush pork chops with Dijon mustard and on each side and press chops into pecan crust mixture and it will adhere.

3. Melt butter in skillet and turn to a medium heat. Place chops in skillet and lightly brown on each side.

4. Pan fry for 4-5 minutes on each side.

5. Remove from pan.

6. Turn up heat and add onions to pan. Lightly brown all ingredients and reduce until sauce thickens. Serve over pork and enjoy.


Printable Recipe
PORK DE CHEURE W/SWEET PEPPER AU JUS - JEFF RYSER
04/17/2003
Return to [TOP] [HOME]

1 boneless pork loin (butter flied and pounded to 1/4" thick)
Approximately 10 strips thick sliced bacon
Cabbage leaves (blanched in salt water and shocked in ice water)
4 oz. goats cheese
4 oz. cream cheese
2 egg whites
1/4 cup toasted pinenuts
2 cups chunky apple pie filling
1 cup raisins
1 teaspoon minced garlic

Preheat the oven to 350 degrees.

On a sheet pan lay bacon strips vertically and slightly overlapped (you may have to stretch the bacon slices being careful not to break them). On a cutting board lay pork loin flat. Cover with cabbage leaves. Just below center put apple filling down the length of pork. Follow on top with raisins.

In mixer combine goats cheese, cream cheese, garlic, egg whites and toasted pinenuts. Layer mixture on top of raisins. Next, roll pork loin as tightly as possible keeping stuffing inside. Transfer rolled pork loin to center of bacon strips. Going 2 to 3 at a time from the right, stretch bacon strips so they overlap each other along pork loin and securing them with toothpicks.

Bake in preheated oven for approximately 45 minutes or until internal temperature is 160 degrees. Let pork rest 10 minutes before slicing.

AU JUS:
In small saucepan combine 1/2 cup each of roughly chopped onion, celery, carrot and green pepper. Add 1 tablespoon minced garlic and 1/2 cup beef base or beef boullion cubes. Add 6 cups water. Bring to a boil and reduce by half. Strain sauce into another sauce pan and thicken slightly with a slurry (equal parts corn starch and water, for this probably about 1/2 cup each.)


Printable Recipe
PULLED PORK SANDWICHES W/ROOT BEER BBQ SAUCE - DAVE WHEELER
09/12/2003
Return to [TOP] [HOME]

One 2-1/2 to 3-pound pork sirloin roast
3 tablespoons "custom" brand pork BBQ seasoning
1 tablespoon cooking oil
2 medium onions, cut into thin wedges
1 cup root beer
2 tablespoons minced garlic
3 cups root beer (two 12-oz. cans or bottles)
1 cup bottled chili sauce
1/4 teaspoon root beer concentrate (optional)
6 to 8 dashes hot pepper sauce (optional)
8 to 10 hamburger buns, split (and toasted, if desired)
Lettuce leaves (optional)
Tomato slices (optional)

1. Trim fat from meat. If necessary, cut roast to fit into crockery cooker. Sprinkle meat with the salt and pepper. In a large skillet brown roast on all sides in hot oil. Drain. Transfer meat to a 3-1/2-, 4-, or 5-quart electric crockery cooker. Add onions, the 1 cup root beer, and garlic. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

2. Meanwhile, for sauce, in a medium saucepan combine the 2 cans or bottles of root beer and bottled chili sauce. Bring to boiling; reduce heat.

3. Boil gently, uncovered, stirring occasionally, about 30 minutes or until mixture is reduced to 2 cups. Add root beer concentrate and bottled hot pepper sauce, if desired.

4. Transfer roast to a cutting board or serving platter. With a slotted spoon, remove onions from juices and place on serving platter. Discard juices. Using two forks, pull meat apart into shreds. To serve, line buns with lettuce leaves and tomato slices, if desired. Add meat and onions; spoon on sauce.

Makes 8 to 10 servings.

Printable Recipe
QUICK BEEF STEW (HOBO STEW) - STUDENT HUNGER DRIVE
10/17/2003
Return to [TOP] [HOME]

1/4 cup flour
1/4 teaspoon pepper
1 tablespoon parsley flakes
1 (11-14.5 oz) can of each of the following: sliced potatoes, carrots, green beans, Mexican corn, peas, diced tomatoes
1/4 teaspoon salt
1 package dry onion soup
3-4 cups cooked shredded beef

1. Drain the cans of vegetables, but keep the juice.

2. In a cooking pot, add all the dry ingredients and then take the reserved juice and add water to make 3 full cups of juice.

3. Pour into cooking pot and heat, stirring constantly until it boils. Boil for 1 minute and then add all of the vegetables and meat. Simmer on a low heat for about 15 minutes and you are done!

P.S. You can use left over pot roast. Otherwise I cook a roast in the crock pot all day in a seasoned broth and then shred the meat.

Printable Recipe
ROASTED GARLIC SMASHED RED POTATOES - MIKE REEH
06/26/2003
Return to [TOP] [HOME]

2 pounds red potatoes
1 head garlic, peeled and roasted - smashed
1/2 cup sour cream
1/2 cup butter
salt and pepper

Boil potatoes with skin on until very tender.

Drain liquid.

Smash with all other ingredients.

Printable Recipe
ROBERT'S BESTO PESTO - HAPPY DIABETIC CHEF
09/22/2003
Return to [TOP] [HOME]

4 cups fresh basil leaves, well packed
4 cloves garlic
1 cup pine nuts or walnuts (or a combination of the two)
1-1/2 cups freshly grated Parmigiano Reggiano (Parmesan Cheese)
1-1/2 cups extra-virgin olive oil
Salt and pepper to taste

Place basil leaves and garlic in food processor or blender and process until leaves are finely chopped. Add nuts and process until nuts are finely chopped. Add cheese and process until combined.

Do you know any diabetics? Pass on my web site happydiabeticchef.com



Printable Recipe
ROBERT'S SEAFOOD CASSEROLE OF LOVE - THE HAPPY DIABETIC CHEF
12/15/2003
Return to [TOP] [HOME]

1 package (6 oz) long grain and wild rice mix
1 pound cooked shrimp, peeled (can be purchased frozen and thawed)
1 pound white crabmeat
1 package (10 oz) green peas (uncooked)
1 cup chopped celery
1 green bell pepper, cored and chopped
1 onion, chopped
1/2 cup light mayonnaise
1 teaspoon Worcestershire sauce
Salt & pepper to taste

Preheat oven to 350 degrees.

Cook rice mix according to directions on package. Combine rice with all remaining ingredients, tossing carefully. Pour into a 2-quart casserole coated with nonstick cooking spray. Bake for 20 to 30 minutes.

Makes 8 servings.

Per Serving: 287 Cal, 7 g Fat (1 g Sat Fat), 26 Carb, 29 g Protein, 3 g Fiber, 159 mg Cholesterol, 833 mg Sodium

Exchanges: 4 Very Lean Meat, 1-1/2 Starch, 1 Veg, 1 Fat

Printable Recipe
ROSEMARY PORK PORTABELLA - MIKE REEH
10/23/2003
Return to [TOP] [HOME]

Three 2 to 3 oz. pork medallions
2 tablespoons butter
1/4 cup seasoned flour
1 oz. Marsala wine
1 oz. chopped red onion
2 oz. sliced portabella mushrooms
1/2 lemon juice only
1 teaspoon chopped Rosemary
2 to 3 oz. good brown gravy or sauce
2 oz. sliced or shredded smoked Mozzeralla cheese

Heat butter in 10" skillet. Dredge pork cutlets - 3 two-ounce portions. Brown evenly on each side and remove to warm oven.

To saute skillet add 1 oz. or 2 tablespoons chopped red onion. Add mushrooms, Marsala wine and reduce wine from skillet. Add lemon, Rosemary and brown sauce. Pour this mixture over pork and top with cheese and melt under broiler or place a lid over it and melt.

Top with sprig of Rosemary.

Printable Recipe
SAUTEED FROG LEGS W/TOMATO GARLIC BUTTER - CHEF BOB TRUJILLO
02/28/2003
Return to [TOP] [HOME]

1 pound frog legs
Creole seasoning
1 cup flour
1/4 cup garlic butter
1/4 cup shallots (minced)
1/2 cup tomatoes (peeled and seeded)
Salt
Black pepper
1/2 cup dry white wine
1 tablespoon parsley leaves (chopped)

Cut the frog legs in half. Season both legs and flour with Creole seasoning.

In a large saute pan, over medium heat, melt the butter. Add the frog legs and saute until golden, about 6 to 8 minutes. Add the shallots and saute for 1 minute.

Add the tomatoes and season with salt and pepper. Continue to saute for 1 minute.

Add the wine. Continue to simmer for 2 minutes. Stir in the parsley.

Remove from the heat and serve.

Makes 4 servings.

Printable Recipe
SKILLET CHICKEN CACCIATORE - JOANNA LUND
11/28/2003
Return to [TOP] [HOME]

Serves 4

1/4 cup Kraft Fat Free Italian Dressing
1/2 cup sliced onion
1/4 cup sliced green bell pepper
16 ounces skinned and boned uncooked chicken breasts, cut into 16 pieces
2 teaspoons Italian seasoning
2 teaspoons Sugar Twin or Sprinkle Sweet
1-3/4 cups (one 14-1/2 ounce can) stewed tomatoes, undrained
2 cups hot cooked noodles, rinsed and drained

In a large skillet, heat Italian dressing. Add onion, green pepper, and chicken. Mix well to combine. Cook for 6 to 8 minutes, stirring occasionally. In a small bowl, combine Italian seasoning, Sugar Twin, and undrained stewed tomatoes. Spoon tomato mixture evenly over chicken. Lower heat and simmer for 12 to 15 minutes, or until chicken is tender, stirring occasionally. For each serving, place 1/2 cup noodles on a plate and spoon about 1 cup chicken mixture over top.

Each serving equals:

HINT: 1-3/4 cups uncooked noodles usually cooks to about 2 cups.

HE: 3 Protein, 1-3/4 Vegetable, 1 Bread, 9 Optional Calories
258 Calories, 2 gm Fat, 31 gm Protein, 29 gm Carbohydrate, 550 mg Sodium, 82 mg Calcium, 2 gm Fiber
DIABETIC: 3 Meat, 1-1/2 Vegetable, 1 Starch

Printable Recipe
SOUTHERN STUFFED PORK LOIN - MIKE REEH/O'MELIAS
06/12/2003
Return to [TOP] [HOME]

CORNBREAD STUFFING:
1 cup bacon, diced
1 cup onions, chopped
1/2 cup green peppers
1/2 cup red peppers
1/2 cup celery, chopped
2 cloves garlic, mashed
1 tablespoon Cajun spice
2 cups chicken or pork stock
4 cups diced dry cornbread crumbs
1 cup dry bread crumbs

Cook bacon till brown. Add all chopped vegetables and cook until veggies are tender. Add garlic, Cajun sice, stock and remove from heat. Stir in bread and cornbread. Cool the mixture. (It works better cold.)

NEXT: Split lengthwise a 4 pound pork loin and roll stuffing into the roast. Season roast with black pepper and garlic salt. Bake at 300 degrees for 1-1/2 hours (internal temperature 145 degrees). Let rest before slicing.

Printable Recipe
SOUTHWESTERN SUCCOTASH - MIKE REEH
06/26/2003
Return to [TOP] [HOME]

1/2 jalapeno, chopped
1/2 cup onion
1/2 cup peppers
2 each tomato
2 cups corn
1/4 cup cilantro, chopped

Cook together until tender.

Printable Recipe
SPRINGTIME SCAMPI - THE HAPPY DIABETIC CHEF
04/21/2003
Return to [TOP] [HOME]

1 lb. Roma tomatoes (2-3 tomatoes)
2 oz. Low Fat Feta Cheese
4-5 sprigs of fresh basil
4 Tablespoons virgin olive oil
Dash cracked pepper
1 lb. large fresh shrimp, raw and deveined
1/2 cup baby portabella mushrooms
1 teaspoon olive oil
1 clove garlic, minced
1/4 teaspoon freshly ground black pepper
1 fresh lime

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 of 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!

To prepare the shrimp, combine the juice of the lime, oil, garlic, and pepper in a large bowl. Add shrimp and toss lightly to coat. Heat the grill until hot. Place the shrimp on the grill and cook for approximately 3-4 minutes. Turn the shrimp. Place the shrimp on top of the tomato, basil, and blue cheese.

Serves 4.


Printable Recipe
SUNBURNED TUNA - THUNDER BAY GRILLE
01/08/2003
Return to [TOP] [HOME]

Two 8 oz. tuna steaks, cut 3/4" thick
2 tablespoons Cajun seasoning

I do this on a George Foreman grill and cook the tuna to about medium rare (145 degrees internal temperture).

The SAUCE: - Cilantro Lime Sauce

3/4 cup low-fat sour cream
3 or 4 sprigs cilantro
Juice from 1 lime
1 teaspoon cummin, ground
Salt and pepper to taste

This sauce will exceed what you you need for your tuna. Keep it around this around. It's good for Mexican dishes.

Printable Recipe
TRUDI'S COMBO - MIKE REEH
07/24/2003
Return to [TOP] [HOME]

5 large peeled and deveined shrimp
5 large scallops
2 oz. butter
6 to 8 button mushrooms
2 to 3 cloves garlic, chopped
1 teaspoon seasoning salt
6 to 8 green onions, cut into approx. 1-1/2" pieces
lemon juice to taste
Sherry wine to taste
1 cup cooked wild rice

Saute shrimp, scallops and mushrooms in butter, add chopped garlic. Season with salt and pepper, sherry wine and lemon. When shrimp are turning pink add green onions. Cover and simmer 1 minute.

Arrange shrimp, scallops and mushrooms over rice. Pour sauce into ramekin to dip seafood in. Pour additional sauce onto rice and serve.

Printable Recipe
TUNA SPOOKS - HY-VEE
10/30/2003
Return to [TOP] [HOME]

1 (7 oz.) package Starkist Albacore Tuna Pouch
3 tablespoons Hellman's Just 2 Good Mayonnaise
2 tablespoons chopped celery
16 sliced Healthy choice 7-grain bread
Hy-Vee Light Cream Cheese
Hy-Vee sliced ripe olives for garnish

Mix the tuna, mayonnaise, and celery in a medium bowl. Cut the bread silces with a cookie cutter in the shape of a ghost or gingerbread man. Spread 8 slices with the tuna mixture and cover each with a second slice of bread. Now spread the top of each "spook" with cream cheese. Use two slices of olive to make eyes on each "spook". Make 8 sandwiches.

Printable Recipe
TURKEY YAKITORI KABOBS
06/23/2003
Return to [TOP] [HOME]


1/2 teaspoon bouillon granules
2 tablespoons boiling water
2 tablespoons soy sauce
2 tablespoons dry sherry
1 teaspoon ground ginger
1 clove garlic, minced
2 lbs. Turkey tenderloins or cutlets, cut in 1" strips or cubes
1/2 of red, green, and yellow peppers cut into 1" cubes

In a glass cup, dissolve bouillon in boiling water. In a self-closing plastic bag, combine bouillon, soy sauce, sherry, ginger and garlic. Add turkey.

Close bag and shake mixture to coat. Refrigerate 4 hours or overnight. Drain mixture and discard marinade. On eight (9") skewers weave turkey strips around mushrooms and pepper cubes (or skewer the cubes, etc.).

Grill skewers about 5 minutes over hot coals. Brush with marinade.

NOTE: Prepare another recipe of the marinade to use for brushing on grilled skewers and as a dipping sauce. DO NOT use any of the original marinade as a dip when serving.



MISCELLANEOUS

Printable Recipe
BROWN SUGAR SCRUB (FACIAL SCRUB)
03/05/2003
Return to [TOP] [HOME]

1/2 cup white sugar
1/2 cup dark brown sugar
1/2 cup sweet almond oil*
2 teaspoons pure vanilla extract
1 tablespoon ground oatmeal
1 teaspoon nutmeg
Large pinch calendula petals*

Mix all together and put in jar with tight lid.

*May be found in health food stores.

Printable Recipe
CARVEABLE PUMPKINS
10/14/2003
Return to [TOP] [HOME]

1. Choose desired pattern and trim edges to fit onto pumpkin.

2. Use masking tape to adhere pattern onto pumpkin.

3. Start transferring the pattern onto the pumpkin using the Super Poker utensil. You may find that it is easier to untape and shift the pattern as you are transferring the pattern onto the pumpkin.

4. Once the pattern is transfered, start carving the pumpkin with the provided knives.

5. Once the pattern is carved out, turn pumpkin around. Approximately 3 inches up from the base of the pumpkin cut out a small hole. The hole needs to be big enough to put the light bulb in, but small enough for the light to stay snug.

6. Plug the light in and enjoy your pumpkin for many Halloweens to come.

*Note that the pumpkins are flammable. Please keep away from any exposed flame. Children need to use the carving tools under the supervision of an adult.

Printable Recipe
CREOLE SEASONING - CHEF BOB TRUJILLO
02/28/2003
Return to [TOP] [HOME]

2-1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme

Combine all ingredients thoroughly.

Makes 2/3 cup.

Printable Recipe
DRAIN CLEANING TIPS - HOME HARDWARE
09/11/2003
Return to [TOP] [HOME]

Home Hardware
1716 W 37th St
Davenport, IA 52806
563 391 1255
www.thehardwareguy.com

Drain Cleaning Tips for
Paula Sands Live
September 11, 2003

When using any drain cleaner always follow instructions on the container. Be careful most drain cleaner use acid, the vapors can burn nose, lungs, eyes, and skin. Always wear safety glasses. Keep off clothes, it will eat holes in cloth. Also, be careful around chrome fittings; it can discolor or take the chrome off.

HOME MADE RECIPES:

UNCLOG DRAIN: Pour ¼ cup baking soda into the drain, followed by ½ cup vinegar and 1 tablespoon salt. Cover drain if possible. Wait 15 minutes and flush with boiling water.

PREVENT CLOGS: Pour ¼ cup salt into the drain followed by boiling water. Repeat once a week.

Or pour ½ cup baking soda into the drain followed by 1 cup vinegar. Quickly cover opening with stopper. Flush with hot water after 15 minutes. Repeat monthly to avoid buildup.

GARBAGE DISPOSAL PROPER USE: Whenever you use your garbage disposal turn the cold water on for 30 seconds then start grinding up your waste. Never put waste in disposal before turning on water. Let the cold water run for at least a minute or two, to flush the disposal and pipes out.

CLEAN AND FRESHEN UP GARBAGE DISPOSAL: Take a couple trays of ice cubes and dump then down the garbage disposal while it is running. This will knock all the gunk and crud off the interior. When the ice is ground up flush with cold water. You can also take fresh lemon cut it in fourths and run it through the disposal. Or take the Prevent Clogs recipe and put it in the disposal. NEVER use harsh drain cleaners in your disposal.

TOILET FLUSHES SLOW: Take about a quart of Muriatic acid and pour down the overflow tube in the tank. Let it set about 15 to 20 minutes and repeat two or three times. Take your toIlet brush three or four times while it is sitting in the bowl and clean around the rim of the bowl. This will go through all the jets in the toilet bowl and clean all the lime and calcium out of the jets and inprove the flow.

UNCLOG A TOILET: Try taking a toilet plunger and plunging. If that doesn't work, take a toilet snake and try to unplug it. Some time it is necessary to take the toilet up and get the clog out of the J-bend. There may be a comb, pencil, or some other object stuck in the J-bend.







Printable Recipe
GARLIC BUTTER - CHEF BOB TRUJILLO
02/28/2003
Return to [TOP] [HOME]

2 sticks unsalted butter (at room temperature)
1/4 cup garlic (finely chopped)
Salt
Ground white pepper

In a mixing bowl, combine all of the ingredients together. Mix well. Season with salt and pepper. Store the butter in either Ramekins or form into a log and wrap in plastic wrap until ready to use. The butter can be used in various combinations for meat, fish or vegetables.

Makes 1/2 pound.

Printable Recipe
HOME HARDWARE CLEANING RECIPES & TIPS
03/21/2003
Return to [TOP] [HOME]

ALL PURPOSE CLEANER: 1/2 cup ammonia, 1/2 cup white vinegar, 1/4 cup baking soda, 1/2 gallon water. Mix.

SCOURING POWDER: Mix baking soda and water so that it forms a paste. Scrub the paste onto the soiled surface, let it set for 1/2 hour then wipe off.

FABRIC SOFTENER: Add 240 ml white vinegar or 60 ml baking soda during final rinse in the washing machine. To get rid of static after drying, moisten hand while folding the clothes.

CARPET CLEANER: Remove stains by scraping solids and blotting liquids. Then dab with a solution of white vinegar and water. Odor problems: Greasy soil? Use 2 parts corn meal with 1 part borax, sprinkle, leave for an hour and vacuum.

CARPET FRESHENER: Liberally sprinkle baking soda on carpet. Vacuum after 15 minutes.

WINDOW AND MIRROR CLEANER: Mix 45 ml vinegar with one liter of warm water. If the glass is really dirty wash with warm soapy water first. Or 1/2 cup vinegar in 1 gallon of water. Pour into a spray bottle to use.

MOUTHWASH: 5 ml baking soda or 5 ml of salt in a glass of water or use, birch or mint tea.

TOOTHPASTE: Use plain baking soda or baking soda mixed with peppermint extract.

UNCLOG DRAIN: Pour 1/4 cup baking soda into drain followed by 1/2 cup vinegar and 1 tablespoon salt. Cover drain if possible. Wait 15 minutes and flush with boiling water.

PREVENT CLOGS: Pour 1/4 cup salt into drain followed by boiling water. Repeat once a week. Or pour 1/2 cup baking soda into drain followed by 1 cup vinegar. Quickly cover opening with a stopper. Flush with hot water after 15 minutes. Repeat monthly to avoid buildup.

FLOOR CLEANING, COUNTER TOPS AND KITCHEN CLEANING: Equal parts vinegar and warm water. Abrasive cleaner equal parts vinegar and warm water with salt. Or a paste of baking soda and water.

MILDEW: Make a paste of baking soda and water. Apply. Wipe off using a rag with lemon juice.

PREVENT MILDEW FROM FORMING: Wipe with vinegar. The acid effectively kills the mildew fungus.

GENERAL CLEANING: 1/4 cup baking soda in 1 quart warm water.

COPPER POTS: Fill a spray bottle with vinegar and add 3 tablespoons of salt. Then spray the solution on copper pot. Let stand then rub clean. Rub on Worcestershire sauce or catsup and tarnish will disappear. Or dip lemon halves in salt and rub.

APPLIANCES: To rid yellowing from white appliances mix together 1/2 cup bleach, 1/4 cup baking soda and 4 cups of warm water. Apply with a sponge and let set for 10 minutes. Rinse and dry thoroughly.

REFRIGERATOR ODORS: To eliminate odors fill a small bowl with charcoal (the kind used for potted plants) and place it on a shelf in the refrigerator. It will absorb odors rapidly. Or an open box of baking soda will absorb odors for at least a month or two. A little vanilla poured on a piece of cotton and placed in the refrigerator will eliminate odors.

OVEN CLEANER: Set oven on warm for about 2 minutes then turn off. Place a small dish of full-strength ammonia on the top shelf. Put a large pan of boiling water on the bottom shelf and let it sit overnight. In the morning open and air for a while before washing off with soap and water. Even the hard baked on grease will wash off easily.

TO RID CUTTING BOARD OF SMELLS: Cut a lime or lemon in two and rub the surface with the cut side of the fruit. Or make a paste of baking soda and water and apply generously then rinse.

DISHES BY HAND: Add vinegar to the rinse water for a cleaner and brighter shine.

DISHWASHERS: Save time and money by using the cheapest brand of dishwashing detergent available, but add a few tablespoons of vinegar to the dishwater. The vinegar will cut the grease and leave your dishes sparkling.

CLEAN DISHWASHER: Run a cup of white vinegar through the entire cycle of the empty dishwasher to remove all soap film.

MICROWAVE: Mix a cup of water and 2 tablespoons of either lemon juice or baking powder in a four cup microwave safe container. Let mixture boil in microwave for about 4 to 6 minutes then wipe walls and door clean with sponge or cloth.

REMOVE COFFEE OR TEA STAINS FROM FINE CHINA: Rub with a damp cloth dipped in baking soda.

STAINLESS STEEL SINKS: Baking soda or club soda is excellent to clean stainless steel sinks. To remove water spots use a cloth dampened with rubbing alcohol. Spots on stainless steel also can be removed with white vinegar. Rub stainless steel sinks with lighter fluid if rust marks appear. After the rust disappears wipe with your regular kitchen cleaner.

BATHROOM: Rubbing alcohol will remove the dull hair spray haze from your bathroom mirrors. Use rubbing alcohol or kerosene to remove scum and spots from bathroom fixtures.

SHOWERS & TUBS: Mix a solution of 1/2 cup of vinegar, 1 cup of clear ammonia, and 1/4 cup of baking soda and one gallon of warm water. After cleaning, rinse with warm water. This does not keep, make a fresh batch each time.

GLASS SHOWER DOORS: Will sparkle if cleaned with white vinegar once a week.

WALL CLEANER: Mix 1/2 cup ammonia, 1/4 cup white vinegar, and 1/4 cup baking soda to 1 gallon warm water.

MISCELLANEOUS: Wash walls from bottom up to avoid streaking.
Use old socks as mitts for cleaning chair railing, crown molding, stair casings.
For cleaning rough plaster walls try using nylon socks instead of sponge or cloth. No small pieces will be left behind.
Dust louvered doors or registers by wrapping a cloth around a ruler. Spray cloth with dusting spray and run the flat end across each louver.
When washing pictures hold cardboard where glass and frame meet so moisture doesn't get under frame and discolor picture.
Use car wax to wax shower walls to keep from spotting and easier cleaning. Note: never use on the shower or tub floor.
Spray unwanted weeds with vinegar.
Spoonful of vinegar in dog's water will keep fleas and ticks off.

MICE: Don't want to use poison take instant potato mix and put out. They eat it and it swells up in stomach and stops them up. Or mix cocoa in dry plaster. They eat it and it hardens in stomach and stops them up.

GET RID OF CREEPING CHARLIE: Mix 10 ounces of 20-Mule Team Borax in 2-1/2 gallons of water and apply the mixture to the lawn. The Borax doesn't affect the grass, but overwhelms the roots of the Creeping Charlie. Cool weather reduces its effectiveness so apply in late May when the weather starts to warm. The University of Minnesota and Iowa State University have tested this recipe and report good results.

ml conversions: 5 ml = 1.014 teaspoon 30 ml = 1.014 ounce 240 ml = 1.014 cup

Printable Recipe
JERK MARINADE #2 - EUDELL WATTS III
08/07/2003
Return to [TOP] [HOME]

Serves 10

5 medium onions, finely chopped
6-2/3 cloves garlic, minced
5 whole peppers - Scotch Bonnet, finely chopped
2-1/2 teaspoons thyme, minced
1-7/8 teaspoons salt
1-7/8 teaspoons light brown sugar
1-7/8 teaspoons allspice, ground
7/8 teaspoon nutmeg, ground
7/8 teaspoon cinnamon, ground
1-7/8 teaspoons freshly ground black pepper
1-1/8 tablespoons cider vinegar
3/8 cup vegetable oil

Mix all ingredients in food processor until it is a thick liquid consistency.

Notes: Serving size denotes the approximate pounds of meat that marinade will take care of!!


Printable Recipe
LAYERED BLACK BEAN DIP W/CILANTRO YOGURT "SOUR CREAM"
05/05/2003
Return to [TOP] [HOME]

Everyone LOVES this dip! And they don't even know it's healthy! In fact, I usually make a double batch because it goes so quickly.

Serve with baked or regular tortilla chips. Or serve with raw vegetables such as bell pepper slices, carrot or celery sticks, or try sliced jicama (also called "the Mexican potato").

1 15-ounce can black beans, drained and rinsed
1/4 tsp onion powder
1/4 tsp dried oregano
1/8 tsp cayenne pepper (or more if you like it hot!)
1/2 cup salsa, thick and chunky (mild, medium, or hot)
1/4 cup chopped green onions
1/2 cup grated reduced-fat/ fat free cheddar cheese

Cilantro yogurt "sour cream"
1 cup plain non fat yogurt
2 Tbsp finely minced cilantro
1/4 tsp salt

Mash beans (this is easy with a pastry fork) and mix with onion powder, dried oregano, garlic powder and cayenne pepper.

Spread on a serving dish.

Top with salsa, cilantro yogurt sour cream, green onions and grated cheese.




Printable Recipe
MIKE'S CORNBREAD STUFFING
11/13/2003
Return to [TOP] [HOME]

Yield: 12 large portions

4 quarts stale cornbread
2 cups diced bacon
2 cups diced onion
2 cups diced celery
1-1/2 cups diced red pepper
1/4 cup fresh garlic
2 tablespoons ground sage
1 teaspoon ground black pepper
1 pint good strong chicken stock
1 cup green onion
1/2 cup chopped fresh parsley

Brown bacon and leave grease in pan. When brown and rendered good add celery, onion, red pepper and spices.

Cook until veggies are tender. Add chicken stock, about 1/2 the stock first, and green onion. Stir this mixture into dry bread crumbs.

Add remaining stock if needed or if you like the dressing moister.

Bake covered at 350 degrees for 1 hour, uncover and bake another 15-30 minutes.

Printable Recipe
MOZZARELLA PEPPER SALSA
06/03/2003
Return to [TOP] [HOME]

Servings: 3 cups
Prep: 10 minutes
Chill: 1 hour

8 ounces Mozzarella cheese, diced into 1/4-inch cubes
1 cup diced roasted red peppers
2 green onions, cut diagonally into thin slices
2 tablespoons extra-virgin olive oil
Freshly ground pepper to taste
Wheat Toasteds Crackers
1 head Belgian endive, separated into leaves

Combine Mozzarella cheese, diced red peppers, sliced green onion, sliced fresh basil, and olive oil in a bowl, and mix well. Season with pepper. Cover mixture, and refrigerate for 1 hour or overnight. Spoon salsa onto crackers and endive leaves.

Copyright 2003 Southern Progress Custom Publishing, Inc. Used with permission by the American Dairy Association. All rights reserved.



Printable Recipe
PASTA WITH PESTO SAUCE - HAPPY DIABETIC CHEF
01/27/2003
Return to [TOP] [HOME]

Serves 4 or 6

1/2 cup olive oil
1 cup pesto sauce
1 pound trenette pasta
1/2 cup freshly grated Parmegiano
Salt and pepper to taste

Cook pasta al dente, drain but reserve a little bit of the cooking water which will help to thin the pesto. Put pasta in a hot pan, add olive oil and mix well. Add pesto, thinned with the pasta cooking water. Mix well again. Add salt and pepper to taste. Serve with grated Parmegiano cheese.

Printable Recipe
PICK A BETTER SNACK - APRIL 2003 - JAN TEMPLE
04/18/2003
Return to [TOP] [HOME]

Week One -
On the Go - With Artichokes!
Artichokes are a guilt-free food! One large artichoke contains only 25 calories, no fat and is a good source of vitamin C, dietary fiber, foliate and magnesium.

Look for artichokes that are heavy for their size, compact and firm with a soft green color. Avoid any that look wilted, moldy or significantly discolored. An artichoke must be cooked (boiled, steamed, microwaved, or sautéed) before eating. After washing and removing the lower petals and stem, an artichoke can be cooked quickly in the microwave. Place it upside-down in a microwave-safe bowl and cook on high for 6-7 minutes in ¼ cup of water.

Wash. Cook. Eat. (how easy is that?)
Take Artichokes With You!

Garlic Dip for Artichokes Makes 4 servings
1 cup plain lowfat yogurt
1 Tablespoon each: chopped parsley & chopped chives
2 teaspoons chili sauce
1/2 teaspoon garlic powder
1/8 teaspoon pepper
Combine all ingredients. Blend well. Refrigerate until serving. Serve with cooked artichokes.

Grilled Artichokes Serves 4 as entrée; 8 as side dish
4 artichokes
1/2 cup roasted garlic teriyaki sauce
1/2 cup balsamic vinegar
1/2 cup olive oil
2 Tablespoons chopped garlic
2 Tablespoons minced ginger
Artichoke Preparation: Slice artichoke tops off crosswise. Trim stems, cut off thorns, and discard lower leaves. Rinse under cold, running water. Cook artichokes in microwave - see directions above. Drain artichokes, and cool. Cut each artichoke in half lengthwise, and in half again making 4 quarters. Cut out the fuzzy center along with any purple tipped petals.
Marinade: In a large bowl, combine remaining ingredients. Add artichokes to marinade, coating all sides of the artichoke. Marinade artichokes at least 1 hour or overnight for optimum flavor. Remove artichokes, reserving marinade, and place cut side down on a grill over a solid bed of medium coals or gas grill on medium. Grill until lightly browned on the cut side, about 5 minutes. Turn over and grill until petals are slightly charred. Warm marinade before serving if using as a dip or sauce. Makes 2 cups marinade.

Week Two -
On the Go - With Avocado!
The avocado is the highest fruit source of vitamin E. It is also cholesterol free, high in fiber and recent research findings show that its phytochemicals may help fight heart disease and cancer!

Unlike most fruits, avocados don't start to ripen until they are cut from the tree. A ripe avocado that is ready to eat will be firm, but yield to gentle pressure when squeezed in the palm of your hand. Place unripe avocados in a paper bag with a banana or apple to hasten ripening. Store ripe avocados in the refrigerator. Avoid bruises and hard or soft spots and pulp with dark spots or streaks. All varieties of avocado have green skins; the Hass avocado will have a purplish-black skin color. To eat, slice the avocado in half length-wise or cross-wise and twist the two halves apart. Use a spoon to remove the pit. The skin can be peeled off, or the flesh can be scooped out with a spoon.

Wash. Pit. Peel. Eat. (how easy is that?)
Take Avocado With You!
· Mash an avocado with a fork and spread it on a sandwich instead of mayonnaise.

Avocado Fruit Salad Makes 8 servings.
1 package mixed baby greens (10 oz)
1 can 11 oz. mandarin oranges
2 cups sliced strawberries
1 ripe California avocado, seeded and peeled
(1/2 sliced into 8 portions, 1/2 cubed)
1/4 c olive oil
2 Tablespoons raspberry vinegar
2 Tablespoons chopped walnuts, toasted
1 teaspoon grated lime peel
1 Tablespoon fresh lime juice
1 Tablespoon fresh chopped basil leaves
1/2 teaspoon dry mustard
1/4 teaspoon each: salt and pepper
In a large salad bowl, combine first four ingredients except avocado slices. In a small bowl, whisk together remaining ingredients, set aside. To serve, pour on dressing and toss to coat. Top with avocado slices.



For snack and activity ideas for the other 11 months of the year go to:

www.extension.iastate.edu/food/




Week Three -
On the Go - With Pineapple!
Fresh pineapple is naturally super-sweet and a great way to satisfy a sugary craving with a healthful snack. One serving (two slices) contains only 60 calories and a quarter of your daily recommended vitamin C, in addition to containing very little sodium. Jim Dole thought pineapple was so great that he founded the Hawaiian Pineapple company in 1901, with the mission of making pineapple available in every grocery store in the United States!
Choosing a pineapple - forget the tips to look for color, the thump test, or pulling a crown leaf. Your best guide to quality is a tag or label indicating it was jet shipped from the grower. Pineapple doesn't ripen any further after it is picked, so it can be enjoyed immediately after purchase. The most flavorful pineapples will be heavy for their size with dry, crisp shells and dark green crown leaves. A whole pineapple may be stored for 3-5 days in the refrigerator before cutting. After washing, remove the pineapple's outer shell by slicing length-wise with a sharp knife. Then cut the fruit away from the fibrous core. Once cut, it may be refrigerated for about a week.

Wash. Cut. Eat. (how easy is that?)
Take Pineapple With You!
· Make skewers with pineapple, grapes, strawberries and any other fruit of your choice.
· Cut pineapple into chunks or strips. Freeze for a cool, refreshing snack.

Fresh Fruit Cocktail Makes 4 servings.
2 cups apple juice
1 Tablespoon lemon juice
1/2 teaspoon grated orange or lemon peel
2 - 3 inch cinnamon sticks
2 apples, cored and chopped
1-1/2 cups fresh pineapple, chopped
1 orange, peeled and sectioned
1/2 cup seedless grapes
In medium-size saucepan, combine apple juice, lemon juice, orange or lemon peel, and cinnamon sticks. Bring to boil and simmer, uncovered, 10 minutes. Cool to warm; remove cinnamon sticks. In large bowl, combine apples, pineapple, orange, and grapes. Pour cooled syrup over fruit and chill before serving.

Week Four -
On the Go - With Grape Tomatoes!
Grape tomatoes may be small, but they're creating a big stir in the world of produce. They are quickly becoming the tomato of choice, preferred for their bite-size, sweet taste and filling that doesn't "squirt."

Grape tomatoes are low in calories, fat and sodium, but high in taste, antioxidants and potassium. The grape tomato is a hybrid of roma, tear-drop and cherry tomatoes and its finger-food size makes it an ideal replacement for higher-fat convenience foods like peanuts or candies. Even kids love these tomatoes for their flavor and snackability.

When choosing grape tomatoes, choose those with bright, shiny skin and firm flesh. Avoid tomatoes that are soft or blemished. Grape tomatoes are so easy to prepare-just wash and enjoy! Even young children can fix this healthy food for an after-school snack.

Wash. Eat. (how easy is that?)
Take Grape Tomatoes With You!
· Slice tomatoes in half and coat with low-calorie Italian salad dressing.
· Wash and store in the refrigerator so a fast handful is always ready to go.
· Skewer grape tomatoes, chunks of cheese and green pepper for a colorful and tasty snack.

Quick Nibble:
Grape tomatoes are only one-half to one-third the size of a cherry tomato! In 2001, the grape tomato's national volume increased by 142 percent!

Fruits and vegetables are:
· great tasting
· high in fiber
· low in fat and calories
· snackable.


Printable Recipe
PICK A BETTER SNACK - AUGUST 2003 - JAN TEMPLE
08/06/2003
Return to [TOP] [HOME]

Week One -
On the Go - With Papaya!

Papayas taste sweet and somewhat similar to cantaloupe. They are packed with vitamin C, providing 150 percent of the daily-recommended amount in just half a papaya. They're also a good source of fiber and folate.

There are two types of papayas, Hawaiian and Mexican. Hawaiian varieties are more commonly found in supermarkets. These pear-shaped fruit generally weigh about one pound and have yellow skin when ripe. Mexican papayas are much larger than the Hawaiian types and may weigh up to 10 pounds and be more than 15 inches long.

Good quality papayas should be firm yet soft to the touch with unblemished skins. They should have rich yellow and dark orange colors. A papaya is ripe and ready to eat when it yields to gentle pressure and has a mildly sweet smell. To ripen at home, place in a paper bag on the countertop. Do not refrigerate papaya for longer than one hour, as it is a tropical fruit that does not like temperatures lower than 50 degrees.

Wash. Peel. Scoop Seeds. Eat. (how easy is that?)
Take Papaya With You!

PAPAYA PIE
Try these individual papaya pies for a tasty, sweet treat.

For each pie you will need a flour tortilla - small or large works fine. For added flavor, spray the tortilla lightly with butter spray. Add several slices of canned papaya (available in the produce section of your supermarket - usually in glass jars). Sprinkle with one teaspoon of cinnamon and sugar. (Note: I mix ¼ cup sugar with 1 teaspoon cinnamon and keep on hand for making these snacks). Fold up sides of tortilla. Secure with a wooden pick. Garnish the top with an additional spray of butter spray and a sprinkle of cinnamon and sugar. Bake at 400°F for 10 minutes. Works fine in a toaster oven.

Quick Nibble:
The papaya flesh (and leaves) contains papain which helps digestion and is used to tenderize meat. The edible seeds have a spicy flavor similar to black pepper.

Week Two -
On the Go - With Honeydew!

These light-green, juicy melons are packed with vitamin C and are a good source of potassium. These sweet members of the muskmelon family are grown in California and parts of the Southwest.

Honeydew melons should have a creamy yellow rind and a slightly green color with a slightly soft blossom end. Choose well-shaped melons that are heavy for their size, have a distinct and pleasant aroma and are free of bruises, dents or cracks. Honeydew melons do not ripen further after harvest. Refrigerate melons after cutting.

Wash. Cut. Eat. (how easy is that?)
Take Honeydew Melon With You!
· Cut honeydew into chunks or balls. Use in combination with other fruits to make fruit kabobs.
· For a heartier treat, make 'snack stacks' by cutting melon in chunks and skewer with cheese cubes and sliced ham.
· Cut honeydew into spears. Serve with Orange Yogurt Dressing.

ORANGE YOGURT DRESSING
1/2 cup plain nonfat yogurt
3 Tablespoons orange juice
1 Tablespoon reduced fat mayonnaise
1 Tablespoon lemon juice
1 Tablespoon sugar
Blend all ingredients together until smooth. For added flavor, sprinkle with one teaspoon orange peel. Serve with fresh fruit. Makes about 3/4 cup.
Source: 5-A Day - an official recipe

Quick Nibble:
The honeydew melon, one of the most popular melons, is also a favorite scented candle because of its refreshing and sweet scent.

For snack and activity ideas for the other 11 months of the year go to:

www.extension.iastate.edu/food/

Week Three -
On the Go - With Nectarines!

Nectarines are like bald peaches. They taste similar yet nectarines are a bit sweeter than peaches. The smooth-skin characteristic that distinguishes nectarines is a minor genetic variation. The word "nectarine" means sweet, as nectar, which most likely is the origin of this fruit's name.

Good quality nectarines have a yellow background color with no hint of green. They should be slightly soft not shriveled and free of bruises and blemishes. Unripe fruit should be stored on the countertop in a closed paper bag. Refrigerate ripe fruit.

Wash. Eat. (how easy is that?)
Take Nectarines With You!

FRESH NECTARINE CRISP
4 cups nectarines (6-8 medium), sliced, skin removed
1/3 cup sugar
1 teaspoon cinnamon
1/4 cup margarine, softened
1/3 cup flour
1/3 cup brown sugar
3/4 cup rolled oats

Preheat oven to 350°F. Place fruit in the bottom of a 9-inch square baking pan. Combine cinnamon and sugar. Sprinkle over fruit. In a medium bowl blend together the margarine, flour, brown sugar and oats, until is resembles a coarse meal. Sprinkle over the fruit. Bake for 30 minutes or until lightly browned. Serve hot.

· Make "nectarine whirl" by blending nectarine chunks with milk, orange juice, honey, almond extract and ice cubes for a fresh, fruity beverage.
· Cut slices of peaches, plums and nectarines, stir into fruit yogurt and serve in a dish or waffle cone. Top it off with sprinkles, trail mix or diced dried cranberries to really make it summer-licious.

Quick Nibble:
Nectarines, peaches, and almonds are all part of the same family, yet they are each separate fruits. The inner almond-shaped seed of these fruits is edible but bitter, and since it contains cyanide, slightly toxic.

Week Four -
On the Go - Raspberries!
Raspberries are a very fragile fruit that will spoil quickly. The ideal situation is to have your own plants, pick, wash and eat. One cup of raspberries meets nearly a third of your daily dietary fiber needs, and raspberries are high in the antioxidant vitamin C.

Choose raspberries with bright color and those that are firm and don't break apart easily. Avoid moldy, soft or leaky berries - good berries should be dry and plump. Refrigerate raspberries and be sure to use them within 1-2 days - raspberries are highly perishable. Wash with cold water right before using and remove stems.

Fresh raspberries are delightful, but frozen raspberries are also an excellent choice for flavor and nutrition.

Wash. Eat. (how easy is that?)
Take Raspberries With You!

RED RASPBERRY MUFFINS
2 cups flour
3 Tablespoons brown sugar
2-1/2 teaspoons baking powder
1/2 teaspoon salt
3 Tablespoons vegetable oil
1 egg, beaten
1 cup skim milk
1-1/2 cups fresh or frozen red raspberries

Preheat oven to 400°F. Coat muffin pan with vegetable spray and set aside. Sift dry ingredients into a medium mixing bowl. Create a well in the center and stir in oil, egg and skim milk with a few quick strokes. Stir in berries. Fill muffin cups two-thirds full. Bake for 20 to 25 minutes.

· Mix raspberries with yogurt or low-fat ice cream for a creamy, fruity and calcium-rich treat.
· Add bright raspberries to tossed greens or other fresh fruits such as cantaloupe and kiwis for a sweet zip to your fancy salad snack.

Quick Nibble:
Martin Van Buren, while campaigning for presidency in 1840, was said by his opponents to "wallow in raspberries," which they regarded as a shocking extravagance.



Printable Recipe
PICK A BETTER SNACK - FEBRUARY 2003 - JAN TEMPLE
02/12/2003
Return to [TOP] [HOME]

Week One -
On the Go - With Apples!

Valentine's Day is just next week. Rather than flowers or candies, why not give your love an apple? Apples are a member of the rose family, a popular flower this time of year.

Did you know there are more than 7,000 varieties of apples grown in the world, 2,500 of which are grown in the United States? America's most popular variety of apple is the Red Delicious.

Apples are chock-full of nutrition to keep you and your loved ones healthy. Each serving of apples has one-fifth of the fiber a person needs every day. That's a lot of fiber! Fiber helps our bodies with digestion, aids in lowering blood cholesterol and may even prevent certain cancers.

Since apples are available year-round, they're the perfect dietary staple and an easy-to-find snack. When choosing, look for hard fruit that doesn't give when you press your finger into it. Apples should be bruise-free and have no broken skin. To prolong the life of your apples, store them in the refrigerator where they can keep up to six weeks.

Wash. Eat. (how easy is that?)
Take Apples With You!
· To keep apples from getting brown when on the go, rub the slices with lemon juice or orange juice.
· Apples taste great with cream cheese or peanut butter! Remove the core from an apple and fill the hole with either.

SEALED WITH A KISS - Edible Valentine Card
Spread a graham cracker with a thin layer of peanut butter. Put chocolate syrup in a plastic sandwich bag. Cut a small hole in a corner of the bag and pipe a trim on the cracker to make it look like an envelope.*. Add red apple slices to look like lips.

Quick Nibble:
Fresh apples float since they are 25 percent air.



For snack and activity ideas for the other 11 months of the year go to:

www.extension.iastate.edu/food/



. Week Two -
On the Go - With Potatoes!
This month is potato lover's month! Each American eats nearly 126 pounds of potatoes each year. One medium potato has 45 percent of the recommended daily amount of vitamin C and 21 percent of the potassium needed each day. The skins contribute fiber, potassium, iron, calcium, zinc, phosphorus and B vitamins to your diet.

When choosing potatoes, look for uniformly sized vegetables with clean, firm and smooth skin. Avoid potatoes with soft dark spots, wrinkled skin, sprouts and those with a greenish tinge. Store potatoes in a cool, dark, dry place. Avoid storing onions with potatoes - it makes them both spoil. Before using potatoes, rinse with cold water and scrub with a vegetable brush.

Wash. Peel. Eat. (how easy is that?)
Take Potatoes With You!
· Cook a potato in the microwave. Top with a mixture of fresh veggies.
· Cut a potato into matchstick-sized pieces. Sprinkle with your favorite seasonings for a crunchy treat.

POTATO FUDGE - A unique snack for your Valentine.

1/2 to 2/3 cup warm mashed potatoes unseasoned
(about 2 medium)
1/4 teaspoon salt
1 teaspoon vanilla extract
1 pound powdered sugar, sifted (3 ½ cups)
1/2 cup shredded coconut
1 ounce square unsweetened chocolate
2 teaspoons butter or margarine

Spray an 8-inch square pan with cooking spray; set in refrigerator to chill. Combine potatoes, salt, and vanilla in mixing bowl. Stir in some of the sugar - mixture will liquefy. Continue stirring in sugar until mixture is the consistency of fudge, about like a stiff dough. Knead it until it thickens. Add more sugar if necessary. Add coconut and spread evenly in pan. Melt chocolate and butter together; stir until evenly mixed. Spread over fudge. Cut into 36 pieces (6 by 6). Each piece: 65 cal.; 1 g fat; 1 mg cholesterol; 14 g total carbohydrate.
Source: Vegetable Desserts - Beyond Carrot Cake and Pumpkin Pie, Schafer and Miller, ISBN - 1-56561-7.

Quick Nibble:
In October 1995, the potato became the first vegetable to be grown in space

Week Three -
On the Go - With Bananas!
February is national snack month! Challenge yourself to make each snack a healthy one by choosing fruits and vegetables instead of treats filled with empty calories. Begin with a banana. They are available all year long and make an easy snack. It's no wonder bananas are the most popular fruit in the United States.

A common misperception about bananas is that the tropical fruit grows on trees - not true. Bananas actually grow on large plants that can't be classified as trees since the stems don't have any wood tissue. Banana plants are the world's largest herb and are part of the lily and orchid family.

When choosing bananas, look for uniformly shaped fruit and color. Avoid fruit with damaged or wrinkly skin. Don't worry if the fruit's a little green. Bananas continue to ripen after they've been picked, so keep them at room temperature to ripen. Bananas are fully ripe when they're bright yellow with brown spots. Store them in the refrigerator to keep them longer. The refrigerator will make the peel turn brown faster, but this will not affect the inside of the banana.

Peel. Eat. (how easy is that?)
Take Bananas With You!
· Ask your local convenience store to offer bananas for sale as a healthy snack when you're on the go.
· Bananas make the perfect mix-in for low-fat plain or vanilla yogurt. For some added texture, throw in a spoonful of chopped nuts.
· Cereal with fruit is a great snack anytime - add slices of banana to your favorite hot or cold cereal.

PEANUT BUTTER AND BANANA PUDDING
1 banana, peeled and cut into pieces
1/2 cup plain, nonfat yogurt
1/2 cup peanut butter, creamy or crunchy

Combine all ingredients in a blender or food processor until smooth. Pour into serving dishes and chill.
Yield: 2 servings.

Quick Nibble:
Bananas are actually a type of berry. Each individual banana is considered a finger, and a bunch of bananas is called a hand.

Week Four -
On the Go - With Mushrooms!

Studies have shown that mushrooms can aid in the treatment of certain ailments such as cancer, diseases of the immune system, heart disease, colds, flu, high blood pressure and high cholesterol. Mushrooms may also aid in the treatment of diabetes. It's no wonder various civilizations throughout the world believed mushrooms had magical properties that could give people superhuman strength!

With more than 2,500 varieties of mushrooms in the world, the vegetable offers something for everyone. When choosing mushrooms, avoid those that appear slimy, moldy or spotted. Mushrooms should have a firm texture and a fresh, smooth appearance. When storing mushrooms, remove the plastic wrap they come in, place in a ventilated paper bag and keep in the refrigerator. Wash mushrooms in cold water with stems down to keep water from running under the cap. Don't wash mushrooms until immediately before you use them to keep them from going bad.

Wash. Eat. (how easy is that)
Take Mushrooms With You!
· Toss button mushrooms in light Italian dressing for a savory snack you can take anywhere.
· Put mushroom slices on a slice of bread or a bagel, top with low-fat cheese and melt in the microwave.
SUPER VEGGIE WRAP
In a small bowl combine vegetables: 1 cucumber, peeled and thinly sliced; 2 carrots, peeled and thinly sliced; 4 large white mushrooms, chopped. Set aside. Mix together ¼ teaspoon chopped garlic with ½ cup fat-free cream cheese. Thinly spread 1 T. cream cheese mixture on each of 4 fat free flour tortillas. Place some of the vegetable mixture evenly across the center of each tortilla. Roll up tortilla, trapping ingredients tightly inside to form a tight tube. To serve, cut into 1-inch wide sections. Optional: Add 1 T. salsa to each wrap.

Quick Nibble:
Egyptian pharaohs believed mushrooms were food of the gods and forbade commoners to eat them.
Produce Marketing Association and the Produce for Better Health Foundation


Printable Recipe
PICK A BETTER SNACK - JANUARY 2003 - JAN TEMPLE
01/08/2003
Return to [TOP] [HOME]

Week One -
On the Go - With Mango!
Although many Americans consider mangoes to be an exotic fruit, that's not the case in many other parts of the world. In fact, mangoes are actually the most popular fresh fruit in the world. With a flavor that resembles a mix of oranges, peaches and pineapples, it's no wonder the mango is called the "king of fruit."

When choosing a mango, look for full, somewhat firm fruit. The skin should be smooth, not shriveled, and the fruit should give off a strong aroma. Since the mango is related to poison ivy, its skin is inedible; therefore it's important to know how to cut the fruit. The best way to slice a mango is to cut through the fruit lengthwise from end to end on two sides, barely clearing the pit of the fruit. After peeling the flesh from the pit, place each half of the fruit skin-side down on a cutting board. Score the yellow mango flesh into cubes, and then cut the cubes away from the flesh. Now it's ready to eat!

Wash. Pit. Eat. (how easy is that?)
Take Mango With You!

· Prepare instant oatmeal with pieces of fresh mango.
· Mix mango with low-fat plain or vanilla yogurt.
· Try some fresh mango packed in light syrup. You'll find it in jars in the produce section of some grocery stores. Unopened, it will keep for several months in the refrigerator. Use it to prepare the following Tropical Pancakes that are fat free. They are sweet enough; you won't need any syrup making them GREAT to eat ON the GO! Leftovers may be easily reheated in the microwave or toaster oven.

Tropical Pancakes - Makes 24 pancakes
2 cups all-purpose flour
1 cup sugar
1 teaspoon baking soda
1/2 teaspoon salt
2 egg whites
2/3 cup juice (from jar of mangoes)
1-1/4 cups chopped mango

Preheat oven to 350° F. Spray two cookie sheets with non-stick vegetable spray - set aside. Combine dry ingredients and set aside. Beat egg whites until frothy. Beat in the juice. Gradually add the dry ingredients - stir until blended. Fold in the mangoes. Using a 2-tablespoon measure (coffee scoop), put dollops of batter 2 inches apart onto the sprayed pans. Bake for 10-15 minutes until golden brown. Serve hot.

Week Two -
On the Go - With Oranges!
Winter is the season for one of the tastiest varieties of orange, the navel orange. Named for the little bump on the fruit that looks like a belly button - or navel - the navel orange is known for being seedless, easy to peel and juicy. This makes it the perfect on-the-go snack!

When choosing oranges, look for firm fruit that feels heavy for its size. Don't worry if the outside of the fruit is a little green. When oranges are left on the tree for the summer months, a natural pigment called chlorophyll returns to the skin, causing a greenish hue. The color of the skin doesn't affect the taste of the fruit.

Wash. Peel. Eat. (how easy is that)
Take Oranges With You!

· January 15 is national fresh-squeezed juice day. Honor the day with some freshly squeezed OJ.
· Going to the gym? Pack an orange to eat beforehand to give your workout a jumpstart!
· Prepare this colorful salad for dinner and take the extra for lunch the next day - Winter Fruit Salad.

Winter Fruit Salad - Makes 10 - 1/2 cup servings
Pasta: 1 cup pasta - any variety.
Fruit: 1 cup (8 oz.) pineapple chunks canned in its own juice, drain, but reserve juice;
2 medium oranges, peeled and sliced
1 pear, unpeeled and diced
1 cup red grapes, halved
1 apple, unpeeled and diced
Dressing: 1 cup (8 oz.) low-fat peach yogurt
2 Tablespoons reserved pineapple juice

Cook pasta in unsalted water for the minimum time suggested on the package. Drain and rinse with cold water. Combine fruit with cooked pasta. Lightly fold in dressing. Refrigerate 2 to 3 hours.
Source: Brown Bagging It - Lunches to Go!, Jeannette L. Miller and Elisabeth Schafer, ISBN - 1-879776-00-6

Quick Nibble:
The white membrane under the skin of an orange (the albedo) holds more vitamin C than the flesh.



For snack and activity ideas for the other 11 months of the year go to:

www.extension.iastate.edu/food/



Week Three -
On the Go - With Peppers!
Peppers come in a variety of colors including green, red, yellow, purple and even brown. Green peppers are the most popular pepper since they're available year-round, but they are the least sweet of all the colors. The more color in the fruit, the sweeter the pepper will be. But, did you know that no matter what color the pepper you choose, it started out as a green pepper? As a pepper matures and changes colors, the sugar content of the fruit increases. That's why colored peppers are sweeter.

When choosing peppers, look for firm, fresh-looking and brightly colored fruit. Avoid peppers with blemishes or wrinkles. Peppers can be stored in a plastic bag in the refrigerator for up to a week, and you can even store slices of pepper in the freezer for future snacks!

Wash. Slice. Scoop Out Seeds. Eat.
(how easy is that?)
Take Peppers With You!

· Superbowl Sunday is this weekend! Slice peppers matching the colors of your favorite team and dip in low-fat dip for a tasty gametime snack.
· A great way to add nutrients to your diet is by incorporating fruits and vegetables into your snacks. For an easy, healthy snack, spread whole-grain slices of bread with low-fat cream cheese and add slices of pepper for a crunchy, savory sandwich!
· Make sweet pepper nachos by cutting peppers into chunks the size of a tortilla chip. Place the cut peppers on a microwave safe plate. Top with salsa and shredded cheese (black olives, if desired). Microwave on high until the cheese melts.

Quick Nibble:
By weight, green bell peppers have 2 times as much vitamin C as citrus fruit - red peppers have 3 times as much! Red peppers have almost 11 times as much beta carotene as green peppers.



Eating fruits and vegetables can reduce your risk of developing diabetes, heart disease, cancers and strokes.

Week Four -
On the Go - With Cucumbers!

As you're working on your healthy lifestyle, try eating cucumbers with your meal or snack at least once a week. The crisp, cool and moist characteristics of a cucumber are because of its high water content which also means it's VERY low in calories.

When choosing cucumbers, look for dark green fruit that's firm and rounded right to the ends - avoid those with shriveled ends, those that feel soft, or are yellow in color. Be wary of cucumbers with bulging middles because they are likely to be filled with large seeds and have less flavor. Cucumbers can be stored in the refrigerator for up to a week.

Wash. Slice. Eat. (how easy is that?)
Take Cucumbers With You!

· For a tasty snack after exercise, add cucumber slices to your bagel and cream cheese. For added flavor, add ¼ teaspoon garlic powder to an 8 ounce container of fat free cream cheese. Use just a little on a bagel topped with cucumber slices. The hint of garlic will enhance the flavor of the cucumber.
· Cucumber slices make a perfect pick-me-up snack! Dunk in low-fat vegetable dip for an added treat.
· Try making mini cucumber sandwiches by placing slices of your favorite low-fat cheese between slices of the fruit.

Quick Nibble:
A single 8-inch cucumber (about 10.5 ounces) provides 12 percent of the minimum amount of fiber needed daily.


Fruits and vegetables are:
· great tasting
· high in fiber
· low in fat and calories
· snackable.



Printable Recipe
PICK A BETTER SNACK - MARCH 2003 - JAN TEMPLE
03/05/2003
Return to [TOP] [HOME]

Week One -
On the Go - With Cauliflower!
Mark Twain referred to cauliflower as a "cabbage with a college education." Cauliflower packs an entire day's worth of vitamin C into just one serving (1/2 cup of florets)! It is also a great source of potassium and fiber while being low in calories!

When selecting cauliflower, choose clean, white, firm heads free of spots, bruises or speckles. The flower clusters should be compact, and the surrounding leaves should be bright green and firmly attached. Avoid heads with open flower clusters. A medium sized head is 6 inches in diameter will serve 4-6 people after trimming.

Cauliflower will keep in the crisper up to 5 days. Keep the head stem-side up to prevent moisture from collecting on top. Rinse with cold water before using. If cooking, avoid aluminum or iron pans. Natural compounds in the cauliflower when in contact with aluminum turn the vegetable yellow. Iron pan will turn the vegetable brown or blue-green.

Wash. Break. Eat. (how easy is that?)
Take Cauliflower With You!
· Enjoy cauliflower on top of your favorite salad.
· Try cauliflower steamed in the microwave for two minutes with a tablespoon of water. Microwave 30 seconds more with reduced fat cheese, and you've got a hot, healthy bite to eat!

SILKY RANCH DIP FOR CAULIFLOWER FLORET'S
A simple, tasty way to get soy protein into your diet.
Use a blender or whisk to combine a 12 oz. package silken style tofu with a package of Fat Free Ranch® Dip Mix (.59 oz.). Chill before serving with cauliflower.

SPRINGTIME CELEBRATION - LAMB FACES
Spread some Silky Ranch Dip in the center of a plate to a thickness of about 1/4 inch. (Not ready for tofu? Use another dip). To make it look like a lamb face, place cauliflower florets around the edge of the plate to be like fleece. Use clusters of raisins for the eyes a grape tomato for the nose. Serve with fresh vegetables.

Quick Nibble:
Cauliflower is a "cruciferous" vegetable. Cruciferous vegetables are named for their cross-shaped flowers and are believed to contain natural substances that can reduce the risk of cancer. Health experts recommend eating cruciferous vegetables 2-3 times each week.

Week Two -
On the Go - With Raisins!
What's small, sweet and can be taken anywhere? Raisins! This delicious fruit is versatile and easily portable. Enjoy it anytime!

Raisins are popular at breakfast time - 75 percent of raisins are eaten with breakfast. Start your day with some fiber and potassium by tossing raisins into your hot or cold cereal.

A raisin is actually a dried grape. Its name comes from a Latin word that means cluster of grapes or berries. Two t popular varieties of raisins in the United States are Natural Seedless Raisins and Golden Seedless Raisins. Both are dried from Thompson Seedless grapes. The Golden variety is oven dried to avoid the darkening effect of the sun. The Natural variety is dried in the sun for two to three weeks.

Raisins typically come in bags or boxes. Check to be sure the container is tightly sealed. Squeeze or shake the package to see if the fruit is soft. If the raisins rattle inside, the fruit is too dried out. Before they are opened, they can be kept at room temperature. After they are opened, store them in the refrigerator - there they can last up to a year! They will keep even longer in the freezer and will thaw quickly at room temperature.

Open Box. Eat. (how easy is that?)
Take Raisins With You!
· Stir raisins into a bowl of oatmeal cookie mix to add a fruity taste to your treats.
· Spread a slice of toast with peanut butter and top with raisins for a snack loaded with protein and fiber.


GOLDEN G.O.R.P.
Combine golden seedless raisins and honey roasted soy nuts for a sweet but hearty portable snack with crunch.


Quick Nibble:
Raisins have almost as much iron, by weight, as cooked dried beans or ground beef. They have 136 % more iron than raw broccoli and 22 % more than raw kale.




For snack and activity ideas for the other 11 months of the year go to:

www.extension.iastate.edu/food/



Week Three-
On the Go - With Cabbage!
Cabbage is an inexpensive source of vitamin C that is also a great cancer fighter. It contains nitrogen compounds called indoles, as well as fiber.

Include both red and green cabbage in your diet. Red cabbage is similar in flavor to green cabbage although its texture may be a little tougher. When choosing a quality cabbage, pick one that feels heavy for its size, with compact leaves and even color. Avoid cabbages with discolored leaves or splits. For maximum nutrient benefit, avoid halved or quartered heads of cabbage - even if they are well wrapped. As soon as the leaves are cut or torn, it begins to lose vitamin C.

An uncut head of red or green cabbage will keep in the refrigerator for at least two weeks. Rinse with cold water and remove any wilted leaves before using. Once a head of cabbage is cut, cover the cut surface with plastic wrap and use the remainder in one or two days. Rub the cut surface with lemon juice to prevent browning.

Wash. Eat. (how easy is that?)
Take Cabbage With You!
· Mix shredded cabbage leaves with a prepared, low-fat coleslaw dressing for a quick and easy coleslaw salad. Add chopped apples for extra flavor.
· Quarter a head of cabbage and dip the wedges into your favorite low-fat dressing.
· Spread cabbage leaves with low-fat cream cheese. Roll up and enjoy!
· Corned beef and cooked cabbage is a popular St. Patrick's Day dish - give it a try!

GREEN TO GO!
Celebrate with this easy to prepare portable sandwich.
Spread a spinach tortilla with low fat lemon flavored yogurt. Sprinkle with cabbage slaw mix. Top with deli turkey and green pepper strips. Roll and go!

Quick Nibble:
In China, Scrolls from 1000 B.C. were uncovered that mention white cabbage as a cure for baldness in men! Though cabbage won't put hair on a bald head, it is full of vitamin C.--www.cabbagetown-toronto.com

Week Four-
On the Go - With Celery!
Did you know that March is National Nutrition Month? Celebrate by incorporating a variety of nutritious food into your diet, including the crunchy vegetable celery! Keep celery stalks handy in the refrigerator for a crisp, healthy snack on the go.

It's not known who discovered celery, but it's been around for almost 3,000 years. The ancient Greeks and Romans used it as medicine-not food! Celery is not used medicinally today, but it is a great addition to a healthy diet and is available year-round. The vitamin C found in celery is important for maintaining good health.

Look for green, glossy celery with thick stalks when you're searching for the best bunch. Leaves should be bright green and look fresh without wilting or discoloring. Check for firm, crisp stalks and avoid any that are yellow. Note that light green ribs tend to taste best. Dark green ribs have more nutrients, but are often stringy. To remove the strings, trim with a vegetable peeler. Rinse with cold water before using.

Wash. Cut. Eat. (how easy is that?)
Take Celery With You!
· Spread a clean celery stalk with peanut butter for a crunchy snack that curbs hunger. Add raisins on top for extra flavor and fun.
· Dip stalks into your favorite healthy veggie dip.
· Add chopped celery to your favorite salad - whether it's lettuce, potato, pasta or chicken - to add substance and texture with very few calories.
· Use an aerosol can of processed cheese spread to add a stripe down the center of each celery stalk.

CELEBRATE SPRING WITH BUTTERFLIES
Cut a celery rib into sections 2-4 inches long. Fill with spreadable cheese or peanut butter. Add pretzel twists to the celery to be the wings of the butterfly. Use broken pieces to be antennae. If desired, decorate with raisins.


Quick Nibble:
If you place celery in a glass of water with food coloring, the celery will absorb the water and change color!
--www.hungrymonster.com


Printable Recipe
PICK A BETTER SNACK - MAY 2003 - JAN TEMPLE
05/07/2003
Return to [TOP] [HOME]

Week One -
On the Go - With Asparagus!
This is National Family Week! Why not take the whole family to the grocery store and have each member pick out a new and different fruit or vegetable to try? Now that spring is in full swing, you should be able to find all sorts of freshly picked produce.

The word asparagus comes from the Greeks and means "sprout" or "shoot." It's believed that the first asparagus was harvested in the Mediterranean area of southern Europe. Asparagus comes from the same family as onions, leeks and garlic. In the United States, the most popular variety of asparagus is green, but in many other parts of the world people favor the white variety. The only difference between the two varieties is that the white asparagus has been kept covered from the sun. Asparagus needs to be exposed to the sun in order to turn green.

When choosing asparagus, look for firm, fresh spears with closed, compact tips. Avoid wilted, flat, or twisted stalks may be tough or stringy. Size is not directly related to quality. Spears may be thick or thin and still be excellent for eating. For even cooking, it is best that the spears be uniform. How much will you need to buy? Figure about ½ pound per person. The best way to store asparagus is to stand the cut end of the vegetable in one inch of water or wrap the ends in a damp paper towel and refrigerate. To trim asparagus before cooking or eating, hold a spear in both hands. Bend the stalk until it snaps. It breaks at the spot where it naturally begins to turn woody.

Wash. Eat. (how easy is that?)
Take Asparagus With You!

· Though asparagus is usually eaten cooked, raw asparagus is just as tasty! Dip raw asparagus in low-fat dip for a crunchy snack.
· Spread low-fat cream cheese on your favorite crackers and top with pieces of asparagus.
· Grilled Asparagus - Drizzle asparagus with a bit of olive oil. Wrap in foil and put it on a medium hot grill for 5-10 minutes. Garnish with toasted walnuts.

Quick Nibble:
An asparagus stalk can grow up to ten inches in one day!

Week Two -
On the Go - With Spinach!
Spinach is a powerhouse vegetable, packed with important nutrients. Not only is spinach a great source of vitamins A, C and fiber, it also contains phytochemicals that fight to protect your health. In fact, the phytochemicals in spinach have been shown to prevent eye disease. Although spinach provides iron and calcium, the minerals cannot be completely used by the body because it also contains oxalic acid which limits the absorption.

When buying spinach, look for clean, fresh and crisp leaves that have a rich green color. Avoid wilted spinach or spinach with long stems. Spinach should be stored in your refrigerator's crisper. Don't wash the spinach before storing it as it will hasten wilt and decay. If you purchase spinach in a cellophane bag, leave it in the bag until ready to use. If you purchase a bunch of spinach, wrap it in paper towels and place the wrapped spinach into a plastic bag and store in the crisper. Fresh spinach should keep for 3-4 days.

Wash. Eat. (how easy is that?)
Take Spinach With You!

· Spinach enhances finger food! Wrap pieces of cheese in spinach leaves for bite-sized treats.
· Add spinach leaves to your favorite deli sandwich for a boost of nutrients.
· Sunny Spinach Salad - One bag fresh spinach leaves; one pint fresh strawberries, sliced; ¼ cup orange juice concentrate, thawed - but NOT reconstituted; 1/3 cup sliced or slivered almonds for garnish. Just before serving, toss spinach and strawberries with the OJ concentrate as the dressing. Garnish with almonds.

Quick Nibble:
Persians were the first cultivators of spinach. They grew it to feed their long-haired cats. The Great Food Almanac



For snack and activity ideas for the other 11 months of the year go to:

www.extension.iastate.edu/food/




Week Three -
On the Go - With Rhubarb!
Rhubarb's tangy stalks make a natural pair with sweet fruits such as berries. Though it's actually a vegetable, rhubarb is often substituted for fruit in sauces, preserves and pies.

When choosing rhubarb, look for firm, straight stalks. Avoid rhubarb that is limp or discolored. Before eating rhubarb, remove the leaves since they are poisonous. Prepare rhubarb by cutting off the ends and removing any coarse strings, just as you would a celery stalk.

Wash. Eat. (how easy is that?)
Take Rhubarb With You!

· For a little zip, add slices of rhubarb to your favorite low-fat berry yogurt.
· Make a fruit cocktail snack by mixing rhubarb with a variety of fruits such as pineapple, berries and watermelon.

RHUBARB PEEKABOO - 16 Servings
So simple. So tasty. And low-fat, too!
18 ounce package white cake mix
4 cups diced rhubarb
1 teaspoon grated lemon rind
1 cup granulated sugar
Powdered sugar for garnish

Preheat oven to 350°F. Spray a 9x13 inch cake pan with cooking spray. Mix cake as directed on package and pour batter into prepared pan. Top with diced rhubarb and grated rind. Sprinkle granulated sugar over top. Bake for 40 to 50 minutes. Cake is done when center is lightly touched with fingertip and springs back. During baking, the rhubarb and sugar go to the bottom to form a sauce, and the cake rises to the top. Sprinkle top of cake with powdered sugar as a garnish. Serve warm.
Tip: If you don't have lemon rind on hand, substitute 1/2 teaspoon lemon extract.
Source: Vegetable Desserts, Schafer and Miller, Chronimed Publishing, ISBN 1-56561-135-7

Quick Nibble:
Rhubarb can be used to clean pots with burned on food. Simply rub rhubarb over the soiled area and your pots will shine in no time!
-- www.rhubarbinfo.com

Week Four -
On the Go - With Strawberries!
Memorial Day is a patriotic holiday in America. If you're heading to a picnic this week, take some strawberries with you. The berries make sweet, nutritious snacks you can take anywhere.

Strawberries are packed with nutrients. It's no wonder a recent national survey pegged strawberry lovers as "health conscious, fun loving, intelligent and happy." Did you know one serving of strawberries has 160 percent of the Vitamin C your body needs each day? That's more than an orange! Strawberries are also high in folic acid and dietary fiber.

When choosing strawberries, look for fragrant fruit with a bright red sheen. Avoid strawberries with green or white color and those that appear mushy. Strawberries should be refrigerated, but don't wash them until immediately before eating.

Wash. Bite. (how easy is that?)
Take Strawberries With You!

· Be patriotic and use the colors of the American flag as inspiration for a snack. Make fruit kabobs using strawberries, apples and blueberries.
· Strawberries are great in fruit smoothies. Prepare with yogurt for a calcium boost.
· For a quick mid-morning snack, eat some fresh strawberries. If you're on the go, take them with you in a plastic container or sandwich bag. You don't even need to worry about keeping them cool. Strawberries taste best when they're at room temperature.
· Strawberry Smackers - Spread low fat or graham crackers with a thin layer of cream cheese. Top with sliced strawberries for a crunchy sweet treat.

Quick Nibble:
There are exactly 200 seeds on every strawberry.


Fruits and vegetables are:
· great tasting
· high in fiber
· low in fat and calories
· snackable.


Printable Recipe
PICK A BETTER SNACK - SEPTEMBER 2003 - JAN TEMPLE
09/03/2003
Return to [TOP] [HOME]

Week One-
On the Go - With Radishes!
The popular red globe radish is low in calories with an abundance of flavor and crunch. A half-cup serving (about 12 medium) of sliced radishes provides a good amount of potassium, vitamin C, folate and fiber.

Choose radishes that are bright in color with firm, well-formed roots and crisp, white flesh. Skip the radishes that are dry, spongy, cracked or have other external damage. Scrub radishes with a brush under cold water, remove the tops and roots if still attached, and store them in the refrigerator.

Wash. Eat. (how easy is that?)
Take Radishes With You!
§ Radishes add tang, texture, color and crunch to many dishes. Add them to pasta salads and mixed vegetable salads.
§ Try radish and cucumber slices on a cracker.
§ Eat radishes with vegetable dips or sprinkled with a salt substitute.

September Garden Salad
This salad is a flavorful way to use many of the vegetables from your garden in one dish.

1 cup bulgur wheat, uncooked
1 cup hot water
1/4 cup chopped radishes
3/4 cup chopped green or red pepper
1 cup chopped zucchini
2 cups tomatoes, chopped (or use a 16 oz. can, drained)
1/2 teaspoon Italian seasoning
1/4 cup chopped green onion
1/4 teaspoon sugar
1/2 teaspoon dried basil
1 teaspoon lemon juice
Pepper, to taste

Stir bulgur and hot water together - let stand 5 minutes, drain. Combine chopped vegetables and seasonings with soaked bulgur. Adjust seasoning to taste. Cover and refrigerate. Serve chilled.

Week Two -
On the Go - With Zucchini!
Zucchini, a variety of summer squash, resembles a cucumber in shape. Its mild flavor makes it the 'secret' ingredient in many baked goods and vegetable side dishes. Summer squash have a soft shell that is easily pierced whereas winter squash have a tough shell and seeds. Other varieties of summer squash easily grown in the Midwest and available in local markets are yellow crookneck and straightneck, chayote, scallopini, pattypan and golden zucchini. Zucchini is very low in calories (more than 95 percent water) and a good source of vitamin C, fiber, potassium and magnesium.

When choosing zucchini, pick firm, slender zucchini with a bright green color. It should be free of soft spots or wrinkled skin and stored in the refrigerator.

Wash. Eat. (how easy is that?)
Take Zucchini With You!

§ Take zucchini in your lunch. It tastes great when sprinkled with garlic seasoning and Parmesan cheese.
§ Ever tried zucchini cookies? Add a cup of grated zucchini to your favorite sugar cookie recipe, along with cloves, cinnamon, raisins and chopped nuts, and enjoy the surprisingly delightful taste!

Grilled Zucchini
Enjoy zucchini on the grill. Cut zucchini into spears and brush with fat free Italian dressing and grill using direct heat until golden brown - about 10-15 minutes total.

Quick Nibble:
The zucchini, originally called a zucchino by the Italians, is a squash, which is a word derived from several Native American words that mean "something eaten raw."



For snack and activity ideas for the other 11 months of the year go to:

www.extension.iastate.edu/food/



Week Three-
On the Go - With Tomatoes!

There's much talk today about the health benefits of lycopene, which is found primarily in tomatoes and tomato products. In addition to giving tomatoes their vibrant color, lycopene's antioxidants may help protect against diseases such as cancer and heart disease.

Choose good, quality tomatoes that have bright, shiny skins and firm flesh. Avoid soft or mushy tomatoes that lack color or have blemishes, wrinkles or cracks. Never refrigerate a tomato that is not fully red or ripe! Cold temperatures destroy flavor and stop the ripening process. Once fully ripe, a tomato can be refrigerated, but only for a few days; any longer results in flavor deterioration.

Wash. Eat. (how easy is that?)
Take Tomatoes With You!
· Make a quick cold snack by tossing together a bag full of cherry tomatoes, baby carrots, and broccoli spears.
· Homemade salsa is a great snack with light tortilla chips or cooked tortellini. Cut up tomatoes with mangoes, avocado, red onions and lime juice, and you'll have a ready snack in a jiffy.
· Top tomato slices with Parmesan cheese and garlic powder, or for a hot snack, top them with low-fat mozzarella cheese and fresh basil, then microwave for 30 seconds.

Filled Tomatoes
Use tomatoes as a container for main dish foods. Some suggestions include lowfat cottage cheese with chives, chicken or tuna salad. Simply remove the core and some pulp from the tomato. Fill with desired filling. Filled small cherry tomatoes make great bite size snacks.

Quick Nibble:
Tomato - a fruit or a vegetable? Botanically speaking, the tomato is a fruit, because a fruit is any fleshy material covering a seed or seeds. Horticulturally speaking, the tomato is a vegetable plant.

Week Four-
On the Go - With Plums!
Delightful purple plums are a sweet and juicy treat related to cherries and peaches. Belonging to the extensive Prunus family and classified as stone fruits, plums are believed to have originated in Asia. In North America, Native Americans reportedly ate wild plums prior to the arrival of the Europeans, and today the wild variety is still consumed, although mostly as jam or jelly. Plums today are mostly grown in California, but they are grown on every continent except Antarctica.

Choose plums that are tender to the touch and have smooth, uniform skin. The softer the plum the sweeter it is! Look for those that retain the "bloom," a natural powder-like haze covering the fruit, since these are likely to have received the least handling. A plum's ripeness cannot be judged by its color since each variety has its own shade of color. Plums will ripen at room temperature, or place them in a paper bag with an unripe banana for a day or two. In the refrigerator, ripe plums keep for about four days.

Wash. Eat. (how easy is that?)
Take Plums With You!
· Add plums to strawberries, sliced peaches, oranges and top with light sour cream.
· Peanut butter and plums are a great combination. Top a slice of toast or English muffin with peanut butter and slices of plum.
· Plum chunks with vanilla pudding make a great snack.

Plum Good Pudding to Go
This is not like the English Plum Pudding - instead it is thickened fruit puree.
Puree about 2 plums in a blender or food processor to make 1 cup of fruit. Stir in 1 tablespoon cornstarch. Cook on full power in the microwave for 2-3 minutes until thickened - stir halfway through. Chill. To serve, top with vanilla yogurt or nondairy whipped topping.


Printable Recipe
RITA'S WHITENING SOAK
07/24/2003
Return to [TOP] [HOME]

1/2 cup bleach
1/4 cup dishwasher powder (for example "Cascade"
1 gallon hot water

Soak for 30 minutes then launder as usual.


Printable Recipe
SPOOKY TREE - PEG TERREY
10/06/2003
Return to [TOP] [HOME]

MATERIALS:
2 pkgs 18 gauge green wrapped floral wire
1 roll brown florist tape
(Alternate: 1 roll white florist tape for a "Winter Tree")

1. Remove all of the florist wire from their packages and grasp them in a bunch, being sure the ends are even.

2. Begin wrapping the entire bunch about 4 inches from one end and wrap about 5 inches upward, being sure to wrap more than one layer of tape and to wrap securely and snugly.

3. The bottom 4 inches will become the "roots" of the tree. Separate off 6 sections of the wire and wrap each section tightly, wrapping the tape up into the "trunk" of the tree with each "root".

4. Spread the roots out to create supports for the tree so it will stand erect securely. The roots can be bent to create more interest.

5. Separate the upper ends of the wires into sets of 2 or 3 wires, which will become the branches.

6. Begin wrapping a branch by starting within the trunk and then separating off to one of the branches.

7. When wrapping a branch, wrap both/all wires together, initially, at the trunk, and then separate the wires, one at a time as you continue to wrap out to the end of each individual limb from the main branch. Always begin or end wrapping the individual limbs by wrapping into the main branch (or trunk).

8. Limbs can be trimmed to create variety and interest and shape. It is also recommended that the limbs be bent to enhance the "spooky" appearance and to create interest and balance.

9. Once completed, the tree can be decorated with small seasonal shapes and ornaments.

Printable Recipe
STUFFED PUMPKIN - PEG TERREY
10/06/2003
Return to [TOP] [HOME]

MATERIALS:
1. At least 3/8 yard fabric for the body of the pumpkin
2. Black or brown, yellow and green felt squares
3. Fiberfill polyester filling
4. Needle and thread (preferably buttonhole twist)
5. Wired ribbon (for leaves)
6. Stiff cardboard
7. Craft glue
8. Scissors
9. A couple of straight pins
10. 12" cardboard circle (or larger) for pattern

DIRECTIONS:
1. Using the circle pattern, cut a circle of fabric for each pumpkin
2. Cut a smaller disc, about 3-4" in diameter, out of the stiff cardboard
3. Glue the small disc to the center of the wrong side of the fabric and let dry
4. Stitch in large, basting stitches around the perimeter of the fabric, about 1/4-1/2"
5. Pull the thread to gather the stitching, to form a pouch. Do not knot or cut the thread at this point.
6. While gathered, and with the needle still attached, stuff the fiberfill into the pouch until the pouch is firmly and fully packed, shaping the pouch and adjusting the gathers to create the desired pumpkin shape.
7. Pull the thread and gather the top tightly, like a purse string. While holding the thread taut and keeping the top closed, overstich the opening and knot the thread to completely close the top of the pumpking.
8. Cut a strip of black or brown felt and roll it to create a stem. Secure it with a straight pin.
9. Cut a strip of wired ribbon 6-8" long. With the fingers, pinch the middle of the ribbon. Pinch the ends of the ribbon and fold under, overlapping under the center pinch.
10. Secure the "bow" by wrapping tightly with thread and then secure to the top of the pumpkin by sewing the bow on.
11. Squeeze some craft glue onto the center of the bow and place the felt stem in place, pushing the straight pin down into the bow to hold it in place while the glue dries (the pin should be removed once the glue is dry).
12. Cut eyes, nose and mouth from the yellow felt and glue in place.

Printable Recipe
SWEET & SOUR EGGPLANT RELISH - MIKE REEH
08/15/2003
Return to [TOP] [HOME]

2 medium eggplant
1-1/2 cup chopped onion
1/2 cup sugar
1/3 cup white vinegar
1/4 cup olive oil
2 cups celery, chopped
3/4 cup sliced green stuffed olives
15 oz. can tomato sauce

Use a LARGE fry pan to do onions, etc. Peel eggplant and cut into 1" cubes. Place in boiling water and cooke till soft. Drain and place on paper towel to take out moisture. Saute onion in olive oil till lightly brown. Add celery and cook till they have a little crunch. Mix sugar and vinegar till clear. Chop stuffed olives into quarters or use sliced stuffed olives. Mix tomato sauce, vinegar and sugar; add to hot mixture till it's thickened. Add olives and eggplant and mix very gently, not to mash eggplant. Add this after mixture has cooled.

Cool and refrigerate. This can be frozen.

Printable Recipe
TABLETOP GHOST - PEG TERREY
10/06/2003
Return to [TOP] [HOME]

MATERIALS:
1. Commercially prepared fabric stiffener (available in craft stores)
2. Large bowl or basin
3. Protective rubber or plastic gloves
4. Scissors
5. Absorbent fabric such as bleached muslin, cotton, heavy gauze, etc.
6. Aluminum foil
7. Plastic wrap
8. Cookie sheet or jelly roll pan (with sides)
9. Styrofoam ball (for head) and cone (for body)
10. Narrow dowel rods
11. Heavy gauge wire
12. "Google" eyes from craft store, or black and white felt
13. Craft glue, such as Sobo

DIRECTIONS:
1. Set out the cookie sheet and line it with aluminum foil.
2. Create the body of the ghost by pushing a length of dowel into the ball for the head and then pushing the other end into the pointed end of the cone for the body.
3. Push either a piece of dowel or heavy wire through the upper portion of the cone for the arms. The arms should be out at the sides and up, somewhat.
4. Cover the form with plastic wrap, loosely draped over it.
5. Cut a piece of fabric to drape over the form so it is long enough to rest on the pan on front and back sides as well as over the arms.
6. Pour the fabric stiffener into the bowl.
7. Wearing gloves, saturate the fabric with the stiffener. It may be necessary to add a 1-2 tablespoons of water to the stiffener to make it easier to work with as you work the liquid into the fabric.
8. After the fabric is completely saturated, wring out the excess liquid. Shake out the fabric so it is fully unfolded and begin draping it over the arms and the body of the form, adjusting the fabric to drape how you want it and molding it, somewhat, to the head so it takes on a "ghostly" appearance, and being sure that the fabric reaches the cookie sheet, as this is what the form will eventually stand on.
9. Put the form aside to dry. If it is bright and sunny out, it can be taken outside to dry, as long as there isn't a strong breeze.
10. Once the fabric is completely dry, pull the form out from inside the stiffened fabric and remove the plastic wrap. The ghost should be able to stand on his own.
11. Glue eyes onto the "head" of the ghost. You can also add other facial features with a permanent black felt-tipped pen.

SOUPS/SALADS

Printable Recipe
APPLE CIDER SLAW
07/23/2003
Return to [TOP] [HOME]

16 servings

1/2 of a medium head green cabbage, shredded
1/2 of a medium head red cabbage, shredded
2 large cucumbers, seeded and diced
1 medium onion, finely chopped
1 can (15-1/4 ounces) whole-kernel corn, drained
1/2 cup olive oil
1/2 cup apple cider vinegar
1/3 cup sugar
1-1/2 teaspoons salt

1. In a large bowl, toss together the green and red cabbage, the cucumbers, onion, and corn.

2. In a small bowl, combine the remaining ingredients; pour over the cabbage mixture and toss well. Serve, or cover and chill until ready to serve.

OPTIONS: Go ahead and make this salad your own! Add peppers or carrots for more crunch, or use bagged cabbage for convenience.

Nutritional Analysis, Courtesy of the American Diabetes Association:
Total servings: 16, Serving size: 1 cup
Per serving: Exchanges: 1/2 Carbohydrate, 1 Vegetable, 1 Fat,
Calories 102, Calories from Fat 58, Total Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 262mg, Carbohydrate 11g, Dietary Fiber 2g, Sugars 7g, Protein 1g

"OOH IT'S SO GOOD!!"

Printable Recipe
APPLE SOUP WITH RAISIN DUMPLINGS - JOANNA LUND
12/24/2003
Return to [TOP] [HOME]

Serves 4 (1 cup soup and 1 dumpling)

1 cup unsweetened apple juice
2 cups water
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1-1/2 teaspoons apple pie spice
1 cup (2 small) cored, peeled, and chopped cooking applies
3/4 cup Bisquick Reduced Fat Baking Mix
2 tablespoons pourable Sugar Twin
1/4 cup raisins
1/3 cup skim milk

In a large saucepan, combine apple juice, water, dry pudding mix, and 1 teaspoon apple pie spice. Stir in apples. Cook over medium heat for 6 to 8 minutes or until apples soften, stirring often. Lower heat and simmer. Meanwhile, in a medium bowl, combine baking mix, Sugar Twin, raisins, and remaining 1/2 teaspoon apple pie spice. Add skim milk. Mix well to combine. Drop batter by tablespoonful into hot mixture to form 4 dumplings. Cover and continue simmering for 10 minutes or until dumplings are firm.

HINT: Great served with 1/4 cup sugar- and fat-free vanilla ice cream spooned over top, but don't forget to count the few additional calories.

Printable Recipe
ASPARAGUS SALAD W/TOASTED WALNUTS
04/11/2003
Return to [TOP] [HOME]

1-1/4 pounds fresh asparagus
2/3 cup Diamond walnut pieces
1 package Hy-Vee baby lettuce or field greens

DRESSING:
3 tablespoons rice vinegar
2 tablespoons plum sauce
1-1/2 tablespoons La Choy Lite soy sauce
1 tablespoon sesame oil
1 tablespoon Hy-Vee honey
3/4 teaspoon mustard powder

Snap tough ends off asparagus spears. Rinse in cool water. Cut spears diagonally into 1-1/2 inch pieces. In pan, heat 2 inches of water to boiling. Add asparagus and cook until tender-crisp, 1 to 2 minutes. Drain, rinse with cold water, and drain again. Pat dry with paper towels. Chill until ready to use.

Preheat oven to 350 degrees. Place walnut pieces in shallow baking pan and toast for 5 to 7 minutes until lightly browned and fragrant. Cool and store at room temperature.

Measure dressing ingredients into a small bowl. Wisk together. Chill until serving.

Just before serving, pour dressing over asparagus and toss lightly to mix. Place baby greens on a serving plate. Distribute asparagus pieces over greens and sprinkle with toasted walnuts.

Serves 6 to 8

Variation: Instead of toasted walnuts, use glazed or seasoned walnuts or almonds. Several variations are available in Hy-Vee stores.

Printable Recipe
BIG MIKE'S TEXAS CHILI
10/02/2003
Return to [TOP] [HOME]

3/4 pound ground beef
3/4 pound boneless pork shoulder
2 cans (14 oz. ea.) diced tomato
1 cup chopped onion
1 ea. Jalapeno, diced (no seeds)
2 tablespoons chili powder
1 tablespoon cumin
1 tablespoon chopped garlic
1 tablespoon seasoning salt
Bloody Mary Mix to thin as needed - at least 1 quart.

Simmer pork shoulder until tender and cool. Then dice small.

Cook ground beef and drain.

Combine all ingredients and bring to a simmer.

This will be thick. Add Bloody Mary Mix as needed to thin.

Should be a thin chili - no beans.

Printable Recipe
CALIFORNIA PASTA SALAD - MIKE REEH
08/15/2003
Return to [TOP] [HOME]

1 small bell pepper
1 red onion
4-5 stalks celery
1 bottle Kraft Italian dressing
1/2 teaspoon ketchup
2 tomatoes
1 can sliced black olives
1 bottle Salad Supreme Seasoning (McCormick)(Romano Cheese Garni)
1 large package (32 oz) Vermicelli
2 cucumbers

Cook spaghetti and drain. Cut vegetables into bite size pieces. Mix dressing with drained cooked spaghetti. Toss everything together in bowl. Refrigerate overnight to chill. More vegetables can be added.

Printable Recipe
DILLED TUNA-MACARONI SALAD
12/23/2003
Return to [TOP] [HOME]

2 cups cold cooked rotini pasta, rinsed and drained
1/4 cup finely chopped onion
1 cup sliced celery
Full 1/2 cup shredded Kraft reduced-fat Cheddar cheese
1/4 cup dill pickle relish
1 (6-ounce) can white tuna, packed in water, drained and flaked
1/2 cup Kraft fat-free mayonnaise
1 teaspoon lemon juice
1 hard-boiled egg, chopped

In a large bowl, combine rotini pasta, onion, celery, and Cheddar cheese. In a small bowl, combine dill pickle relish, tuna, mayonnaise, and lemon juice. Add pickle relish mixture to rotini pasta mixture. Mix well to combine. Fold in chopped egg. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 4 (1 cup) - Each serving equals:
HE: 1-3/4 Protein, 1 Bread, 3/4 Vegetable, 1/4 Slider
257 Calories, 5g Fat, 20g Protein, 33g Carbohydrate,
686mg Sodium, 135mg Calcium, 2g Fiber
Diabetic Exchanges: 2 Meat, 2 Starch/Carbohydrate

Printable Recipe
GRANDMA'S CHICKEN CORN SOUP - JOANNA LUND
08/19/2003
Return to [TOP] [HOME]

4 cups (two 16-ounce cans) Healthy Request Chicken Broth
1 cup water
8 ounces skinned and boned uncooked chicken breast, cut into 16 pieces
1 cup chopped celery
1/2 cup chopped onion
1 cup fresh or frozen whole-kernel corn, thawed
1 scant cup (1-1/2 ounces) uncooked noodles
1 teaspoon dried parsley flakes
1/4 teaspoon dried minced garlic
1/4 teaspoon black pepper

In a large saucepan, combine chicken broth, water, chicken, celery, and onion. Bring mixture to a boil. Stir in corn and uncooked noodles. Add parsley flakes, garlic, and black pepper. Mix well to combine. Lower heat, cover, and simmer for 20 minutes or until chicken and vegetables are tender, stirring occasionally.

HINT: Thaw corn by placing in a colander and rinsing under hot water for one minute.

Serves 4 (1-1/2 cups) - each serving equals
HE: 1-1/2 Protein, 1 Bread, 3/4 Vegetable, 16 Optional Calories
177 Calories, 1 gm Fat, 20 gm Protein, 22 gm Carbohydrate, 549 mg Sodium, 30 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Meat, 1 Starach, 1/2 Vegetable

Printable Recipe
HAMBURGER VEGETABLE CHOWDER - JOANNA LUND
01/09/2003
Return to [TOP] [HOME]

8 ounces extra lean ground turkey or beef
1 cup (one 8-ounce can) stewed tomatoes, undrained
1 cup diced carrots
1/2 cup chopped celery
1/2 cup chopped onion
1-1/2 cups water
1 teaspoon Worcestershire sauce
1/4 cup uncooked barley
1 cup (5 ounces) diced raw potatoes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Spray a pressure cooker container with butter-flavored cooking spray. Brown meat in prepared container. Stir in undrained stewed tomatoes, carrots, celery, and onion. Add water, Worcestershire sauce, uncooked barley, potatoes, 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 15 minutes. Carefully release pressure, remove cover, and stir.

Serves 4 (1-1/4 cups) - Each serving equals:
HE: 1-1/2 Protein, 1-1/2 Vegetable, 1/2 Bread
201 Calories, 5 gm Fat, 13 gm Protein, 26 gm Carb, 222 mg Sodium, 47 mg Calcium, 5 gm Fiber
DIABETIC: 1-1/2 Meat, 1 Vegetable, 1 Starch

Printable Recipe
HOT GRILLED SEAFOOD SALAD - MIKE REEH
03/13/2003
Return to [TOP] [HOME]

Makes 1 dinner entree salad

1. In a salad bowl make a simple vinaigrette:

2 tablespoons Balsamic vinegar
1 tablespoon chopped red onion
1 tablespoon honey
1 teaspoon Dijon mustard
1 teaspoon Dutch mustard
1 tablespoon salad oil
Salt and pepper to taste

Mix well.

Add to dressing:

1 quart mixed greens
2 scallions, chopped
2 large mushrooms, sliced
6 each cherry tomatoes, halved

Place all in large bowl or plate.

2. Pan sear or char broil 3 large shrimp and 3 large scallops seasoned with Old Bay Seafood Seasoning. When shrimp and scallops reach an internal temperature of 145 degrees or have become firm.

Place over salad and top with grated cheese, croutons and favorite salad garnish.

Printable Recipe
JAMBOREE CHILI - JOANNA LUND
06/18/2003
Return to [TOP] [HOME]

8 ounces extra lean ground turkey or beef
1/2 cup chopped onion
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
1-3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
1 cup chunky salsa (mild, medium, or hot)
1 teaspoon JO's Chili Seasoning

In a medium saucepan sprayed with olive oil-flavored cooking spray, brown meat and onion. Add kidney beans, tomato sauce, salsa, and JO's Chili Seasoning. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally.

HINT: Substitute any reputable brand for JO's Chili Seasoning

Serves 4 (1 cup) - Each serving equals:
HE: 2-1/2 Vegetable, 1-1/2 Protein, 1-1/4 Bread
193 Calories, 5gm Fat, 15gm Protein, 22gm Carbohydrate, 924mg Sodium, 116mg Calcium, 6gm Fiber
DIABETIC: 2 Meat, 2 Vegetable, 1/2 Starch

Printable Recipe
JAMBOREE CHILI - JOANNA LUND
08/04/2003
Return to [TOP] [HOME]

8 ounces extra lean ground turkey or beef
1/2 cup chopped onion
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
1-3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
1 cup chunky salsa (mild, medium, or hot)
1 teaspoon JO's Chili Seasoning

In a medium saucepan sprayed with olive oil-flavored cooking spray, brown meat and onion. Add kidney beans, tomato sauce, salsa, and JO's Chili Seasoning. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally.

HINT: Substitute any reputable brand for JO's Chili Seasoning

Serves 4 (1 cup) - Each serving equals:
HE: 2-1/2 Vegetable, 1-1/2 Protein, 1-1/4 Bread
193 Calories, 5gm Fat, 15gm Protein, 22gm Carbohydrate, 924mg Sodium, 116mg Calcium, 6gm Fiber
DIABETIC: 2 Meat, 2 Vegetable, 1/2 Starch

Printable Recipe
PARTY PASTA SALAD - JOANNA LUND
09/05/2003
Return to [TOP] [HOME]

1/2 cup Kraft Fat Free French Dressing
2 tablespoons Kraft fat-free mayonnaise
3 cups cold cooked rotini pasta, rinsed and drained
1 cup finely chopped celery
1/2 cup finely chopped onion
1 tablespoon finely chopped fresh parsley or 1 teaspoon dried parsley flakes

In a large bowl, combine French dressing mayonnaise. Add rotini pasta, celery, onion, and parsley. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: Usually 2-1/2 cups uncooked rotini pasta cooks to about 3 cups.
Serves 6 (3/4 cup) - Each serving equals:
HE: 1 Br, 1/2 Ve, 1/4 Sl, 17 OC
132 Calories, 0 g Fa, 4 g Pr, 29 g Ca, 259 mg So, 17 mg Cl, 2 g Fi
DIABETIC EXCHANGES: 1-1/2 St/Ca

Printable Recipe
PEASANT SALAD - HAPPY DIABETIC CHEF
03/24/2003
Return to [TOP] [HOME]

1/4 cup extra virgin olive oil
3 tablespoons balsamic vinegar
2 garlic cloves, minced
Salt and freshly ground black pepper
2 cups of 1/2-inch cubes Italian bread, toasted
1/2 pound vine-ripened red tomatoes, cut into 3/4-inch wedges
1/2 cup red and green peppers and red onions
1/2 cup mushrooms
1/4 cup Nicoise or Kalamata olives, pitted
1/4 cup packed fresh basil leaves, washed well, dried and chopped

In a bowl, whisk together oil, vinegar, garlic, salt and pepper to taste. Toss the dressing with remaining ingredients, season with salt and pepper to taste and toss to combine. Let salad stand at room temperature 15 minutes. If not using immediately, cover and refrigerate.

Yield: 6 servings

Printable Recipe
POPEYE THE SAILOR SALAD - JOANNA LUND
08/27/2003
Return to [TOP] [HOME]

2 cups chopped fresh tomatoes
1 cup sliced fresh mushrooms
1/2 cup thinly sliced onion
2 tablespoons Hormel Bacon Bits
2 cups fresh spinach, torn into bite-sized pieces
1/4 cup Kraft Fat Free Ranch Dressing
1/2 teapsoon JO's Lemon Herb Pepper Seasoning

In a medium bowl, combine tomatoes, mushrooms, onion, bacon bits, and spinach. Add Ranch dressing and JO's Lemon Herb Pepper Seasoning. Toss well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: Substitute any reputable brand for JO's Lemon Herb Pepper Seasoning

Serves 4 (1-1/4 cups) - Each serving equals:
HE: 2-3/4 Vegetable, 1/4 Slider, 12 Optional Calories
85 Calories, 1 gm Fat, 4 gm Protein, 15 gm Carbohydrate
482 mg Sodium, 40 mg Calcium, 3 gm Fiber
DIABETIC: 2 Vegetable, 1/2 Starch/Carbohydrate or 1 Starch/Carbohydrate

Printable Recipe
RHUBARB DELIGHT SALAD - JOANNA LUND
05/19/2003
Return to [TOP] [HOME]

1 (4-serving) package JELL-O sugar-free raspberry gelatin
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/2 cup water
3 cups chopped fresh rhubarb
1/2 cup Cool Whip Free
1/2 cup (1 ounce) miniature marshmallows

In a medium saucepan, combine dry gelatin, undrained pineapple, and water. Add rhubarb. Mix well to combine. Cook over medium heat for 10 minutes or until rhubarb becomes soft, stirring often. Remove from heat. Place pan on a wire rack and allow mixture to cool for 30 minutes. Blend in Cool Whip Free and marshmallows. Pour mixture into an 8-by-8-inch dish. Refrigerate until firm, about 3 hours. Cut into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Vegetable, 1/3 Fruit, 1/4 Slider, 5 Optional Calories
68 Calories, 0 gm Fat, 2 gm Protein, 15 gm Carbohydrate, 44 mg Sodium, 1 gm Fiber
DIABETIC: 1 Starch/Carbohydrate

Printable Recipe
ROASTED CHICKEN STOCK - HAPPY DIABETIC CHEF
02/10/2003
Return to [TOP] [HOME]

Makes about 2-1/2 Quarts

2-1/2 to 3 pounds chicken or turkey
2 onions, unpeeled and quartered
1 tablespoon olive oil
4-1/2 quarts of cold water
2-3 carrots, roughly chopped
2-3 celery stalks with leaves roughly chopped
3/4 teaspoon thyme
10 peppercorns, crushed

1. Combine the chicken, onions, and olive oil in a large stock pot and cook until the onions are golden. Cook over medium heat, stirring occasionally.

2. Add the water and stir well. Bring to a boil and skim off any impurities as they rise to the top of the pot.

3. Add all the other items and simmer for 2-3 hours.

4. Carefully strain.

5. When cold, skim off the fat layer that forms on top.

VARIATIONS:

ROBERT'S JEWISH PENICILLIN - Add diced chicken, celery, diced onions and carrots and cook until tender. Add cooked Matzo balls.

ROBERT'S MUSHROOM CHOWDER - Add sauteed fresh mushrooms, cooked wild rice and mixed vegetables and diced chicken.

ROBERT'S MINESTRONE - Add frozen Italian mixed vegetables, chopped Roma tomatoes and diced chicken.

Printable Recipe
SALAD ON A STICK & DRESSINGS
08/05/2003
Return to [TOP] [HOME]

Serving size: two 6-inch kabobs or one 12-inch

1/2 cup fresh vegetables cut into 1-inch chunks
1 to 1 1/2 ounces of your favorite cheese cut into cubes

Veggie suggestions: bell peppers, cucumbers, zucchini, tomato (cherry or grape), radish and/or mushrooms.

Cheese suggestions: Cheddar, Swiss, Colby Jack or Pepper Jack

Alternate veggies and cheese cubes on skewer. To create the salad use leaf lettuce or spinach leaves and ribbon around vegetables.

HONEY MUSTARD YOGURT DRESSING
Serving size: 2 Tbsp
Servings = 8

1 cup plain, fat free or low fat yogurt
3 Tbsp sweet honey deli-style mustard
2 tsp honey
1 tsp salt
1 tsp sugar

Stir all ingredients together until well blended. Store in refrigerator until ready to serve. Dip and enjoy.
Nutritional facts per serving: 30 calories, 1g fat; 0g saturated fat; 0mg cholesterol;
240mg sodium; 4g carbohydrates; 1g protein; 4% Daily Value calcium.

CILANTRO LIME YOGURT DRESSING
Serving size: 2 Tbsp
Servings = 8

1 cup plain, fat free yogurt
1 Tbsp minced cilantro
1 Tbsp minced scallions
2 tsp fresh lime juice
salt to taste

In a small bowl, combine the yogurt, cilantro, scallions and lime juice. Add salt to taste. Set aside for at least an hour to
allow flavors to meld. Will keep 3 to 4 days in refrigerator.
Nutrition facts per serving: 16 calories; 0g fat; 0g saturated fat; 0.5mg cholesterol;
70mg sodium; 2g carbohydrates; 1g protein; 5% Daily Value calcium.


Printable Recipe
STRAWBERRY TOSSED SALAD - JOANNA LUND
05/19/2003
Return to [TOP] [HOME]

2 cups shredded lettuce
2 cups sliced fresh strawberries
1 cup sliced unpeeled cucumber
1/4 cup Kraft fat-free mayonnaise
2 teaspoons lemon juice
2 tablespoons skim milk
Sugar substitute to equal 2 tablespoons sugar

In a medium bowl, combine lettuce, strawberries, and cucumbers. In a small bowl, combine mayonnaise, lemon juice, skim milk, and sugar substitute. Pour over lettuce mixture. Toss gently to combine. Serve at once.

Serves 4 (1 cup) - Each serving equals:
HE: 1 Vegetable, 1/2 Fruit, 15 Optional Calories
44 Calories, 0 gm Fat, 1 gm Protein, 10 gm Carbohydrate, 138 mg Sodium, 44 mg Calcium, 3 gm Fiber
DIABETIC: 1 Vegetablel, 1/2 Fruit

Printable Recipe
STRAWBERRY TOSSED SALAD - JOANNA LUND
08/05/2003
Return to [TOP] [HOME]

2 cups shredded lettuce
2 cups sliced fresh strawberries
1 cup sliced unpeeled cucumber
1/4 cup Kraft fat-free mayonnaise
2 teaspoons lemon juice
2 tablespoons skim milk
Sugar substitute to equal 2 tablespoons sugar

In a medium bowl, combine lettuce, strawberries, and cucumbers. In a small bowl, combine mayonnaise, lemon juice, skim milk, and sugar substitute. Pour over lettuce mixture. Toss gently to combine. Serve at once.

Serves 4 (1 cup) - Each serving equals:
HE: 1 Vegetable, 1/2 Fruit, 15 Optional Calories
44 Calories, 0 gm Fat, 1 gm Protein, 10 gm Carbohydrate, 138 mg Sodium, 44 mg Calcium, 3 gm Fiber
DIABETIC: 1 Vegetablel, 1/2 Fruit

Printable Recipe
THE DESMOND PASTA HAM SALAD - JOANNA LUND
08/19/2003
Return to [TOP] [HOME]

1/2 cup Kraft Fat Free Ranch Dressing
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper
1-1/2 cups cold cooked rotini pasta, rinsed and drained
1/2 cup frozen whole-kernel corn, thawed
1/2 cup frozen peas, thawed
3/4 cup finely shredded fresh spinach
1/4 cup finely chopped onion
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham

In a large bowl, combine Ranch dressing, Parmesan cheese, parsley flakes, and black pepper. Add rotini pasta, corn, peas, spinach, onion, and ham. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINTS: 1) 1 cup uncooked rotini pasta usually cooks to about 1-1/2 cups. 2) Thaw corn and peas by placing in a colander and rinsing under hot water for one minute.

Serves 4 (1-1/4 cups) - Each serving equals:
HE: 1-1/4 Bread, 1-1/4 Protein, 1/2 Vegetable, 1/2 Slider, 10 Optional Calories
218 Calories, 2 gm Fat, 12 gm Proteim, 38 gm Carbohydrate, 771 mg Sodium, 23 Calcium, 4gm Fiber
DIABETIC: 2 Starch/Carbohydrate, 1-1/2 Meat

Printable Recipe
TURKEY BOW-TIE SALAD
06/23/2003
Return to [TOP] [HOME]


1/2 pound cooked turkey breast, cut into 1/2 inch cubes
2 cups bow-tie pasta, cooked according to package directions and drained
1 can (10-1/2 oz.) mandarin oranges, drained
1 medium red apple, chopped
1 cup seedless grapes, cut in half
1/2 cup celery, sliced
1/2 cup low-fat lemon yogurt
2 tablespoons frozen orange juice concentrate, defrosted
1/4 teaspoon ginger

In a large bowl combine turkey, pasta, oranges, apples, grapes and celery. In small bowl combine yogurt, juice, and ginger. Fold dressing into turkey mixture and toss to coat. Cover and refrigerate until ready to serve.


Printable Recipe
UNSTUFFED CABBAGE SOUP - JOANNA LUND
12/24/2003
Return to [TOP] [HOME]

Stuffed cabbage is one of the most popular recipes in all Eastern European cuisines, including that of my Bohemian ancestors. I thought, hmm, why not whisk that wonderful flavor into a fragrant pot of tummy-warming soup? The result was more delicious than I dreamed it would be! Serves 4 (1 1/2 cups)

8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1 3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
2 cups water
1 teaspoon dried parsley flakes
1/2 teaspoon Worcestershire sauce
1/8 teaspoon black pepper
2 cups shredded cabbage
2/3 cups (2 ounces) uncooked Minute Rice

In a large saucepan sprayed with butter-flavored cooking spray, brown meat and onion. Stir in tomato soup, tomato sauce, water, parsley flakes, Worcestershire sauce, and black pepper. Bring mixture to a boil. Add cabbage and uncooked rice. Mix well to combine. Lower heat, cover, and simmer for about 15 minutes or until cabbage and rice are tender, stirring occasionally.

Each serving equals:

HE: 3 Vegetable . 1 1/2 Protein . 1/2 Bread . 1/2 Slider . 5 Optional Calories
-------------------------------------------
202 Calories . 6 gm Fat . 13 gm Protein . 24 gm Carbohydrate . 898 mg. Sodium . 33 mg Calcium . 4 gm Fiber
------------------------------------------
DIABETIC: 2 Vegetable . 1 1/2 Meat . 1 Starch

VEGETABLES

Printable Recipe
SWEET & SOUR EGGPLANT
08/15/2003
Return to [TOP] [HOME]

2 medium eggplant
1 (15 oz) tomato sauce
1/2 cup sugar
1/3 cup white vinegar
1 medium onion, chopped
2 eggs
Parmesan cheese (as needed)
Pinch of basil

Peel eggplant and slice in thin slices. Put in colander and salt well. Let stand 1 hour and rinse well.

1. Fry in oil until brown. Drain on paper towels.

2. Fry onion till yellow. Drain oil from pan.

3. Mix vinegar, sugar, tomato sauce and onion. Add a pinch of basil. Simmer 15 minutes.

4. Beat eggs till frothy.

5. In a 2 quart glass dish layer slices, sauce mixture and parmesan cheese. (Sprinkle each layer. Add a little egg mixture to each layer. Reserve some to drain down sides of bowl (just hold back sides a little).

6. Bake at 350 degrees for 1 hour. Refrigerate when set.

7. Invert on flat plate. Change plates a couple of times to get excess oil out. I use a round souffle dish and slice like a pie into 16 slices.

Return to [TOP] [HOME]