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A
to Z
Recipes
December 14,
2011
Always
something to make you think,
laugh and cook.
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Good morning and welcome to your Wednesday edition of
A to Z Recipes
Newsletter. I am
often heard saying: "Life is good...
consider the alternative!" It's true, you know. Life is good. And we're ALL totally
blessed in one way or another. That may seem simpleton to many, but it
sure keeps my chin up and spirits high. No matter what life throws my
way, I simply have to make
the best of it. You should try it. Appreciating the small things is the
best way to start. Every day, be grateful for what you do have rather than wishing for
what you do not. Oh, how it
makes Christmas time a more joyous season! Even for semi-scrooges like me! LOL.
The Monthly Theme topic is Soup, Stew & Chili Recipes.
We'll collect recipes for it through December 31st. Please visit the Monthly Theme - Recipe Submissions
section to find the link to use for sharing recipes here at A to Z Recipes Newsletter.
We'll see you here again on Sunday, God willing. Now, heeeeere's Patricia!
Planning
a holiday
dinner menu can be a fairly simple task - turkey or ham, sweet or white
potatoes, a veggie, salad, and of course pie. Simple enough, if, your
family and guests eat anything and everything set on the table; but
what of those on special diets and needs, or those who are vegetarian?
Christmas dinner offers more challenge for these folks and a lot of
planning if your family consists of members with one or more of these
needs. For this very reason, I've rounded up a bevy of recipes for
diabetic, heart and vegetarian. Enjoy.
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Help
find a cure. Become a Partner in Hope. Join my
family in supporting St Jude's Children's Hospital.
The $19 (price of a pizza dinner) a month may help find the cure. It is
tax-deductible and makes you feel so good about yourself!
Please
tell ten friends to tell ten today!
The Breast Cancer site is having trouble getting
enough people to click on their site daily to meet their quota of
donating at least one free mammogram a day to an underprivileged woman.
It takes less than a minute to go to their site and click on "donating
a mammogram" for free (pink window in the middle).
This doesn't cost you a thing. Their corporate sponsors/advertisers use
the number of daily visits to donate mammograms in exchange for
advertising. Here's the web site! Pass it along to people you know.
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Normally
cooking a turkey is merely cleaning the cavity, trimming the
fat, stuffing the cavity if desired and popping it in the oven.
However, there are a select few who call the Butterball Hot Line with some
unusual questions, including:
How do I get metal pieces out? Apparently she scrubbed the bird with a
steel wool pad.
A west coast woman called to find out how to get rid of the bleach she
used on the bird. That's really antibacterial precaution.
The hot line heard from a woman who couldn't find the bird in the
snowbank where she buried it and from a man who wanted to know if he
could carve the turkey with his chainsaw.
Cooking the turkey can also raise eyebrows at Butterball with calls
asking if the gobbler can be cooked on the car radiator as they travel,
or on the cars back window ledge. I wonder if it was the chainsaw man
who put the bird in the oven on the cleaning cycle.
Nuf said!
Click
if you have a submission for the Food For Thought section of
A to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
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GOD'S WISH LIST
If you want to give Me a present in remembrance of My birth here is my
wish list. Choose something from it:
1. Instead of writing protest letters objecting to the way My birthday
is being celebrated, write letters of love and hope to soldiers away
from home. They are terribly afraid and lonely this time of year. I
know, they tell Me all the time.
2. Visit someone in a nursing home. You don't have to know them
personally. They just need to know that someone cares about them.
3. Instead of writing the President complaining about the wording on
the cards his staff sent out this year, why don't you write and tell
him that you'll be praying for him and his family. Then follow up with
the prayers. It will be nice hearing from you again.
4. Instead of giving your children a lot of gifts you can't afford and
they don't need, spend time with them. Tell them the story of My birth,
and why I came to live with you down here. Hold them in your arms and
remind them that I love them.
5. Pick someone who has hurt you in the past and forgive him or her.
6. Did you know that someone in your town will attempt to take their
own life this season because they feel so alone and hopeless? Since you
don't know who that person is, try giving everyone you meet a warm
smile it could make the difference. Also, you might consider supporting
the local Hot-Line: they talk with people like that every day.
7. Instead of nit picking about what the retailer in your town calls
The holiday, be patient with the people who work there. Give them a
warm smile and a kind word. Even if they aren't allowed to wish you a
"Merry Christmas" that doesn't keep you from wishing them one. Then
stop shopping there on the Sabbath. If the store didn't make so much
money on that day they'd close and let their employees spend the day at
home with their families.
8. If you really want to make a difference, support a missionary,
especially one who takes My love & Good News to those who have
never heard My name. You may already know someone like that.
9. Here's a good one. There are individuals & whole families in
your Town who not only will have no "Christmas" tree, but neither will
they have any presents to give or receive. If you don't know them (and
I suspect you don't) buy some food & a few gifts & give them to
the Marines, the Salvation Army or some other charity which believes in
Me & they will Make the delivery for you.
10. Finally if you want to make a statement about your belief in and
loyalty to Me, then behave like a Christian. Don't do things in secret
that you wouldn't do in My presence. Let people know by your actions
that you are one of mine.
P.S ~ Don't forget; I am God and can take care of Myself. Just love Me
& do what I have told you to do. I'll take care of all the rest.
Check out the list above & get to work; time is short. I'll help
you, but the ball is now in your court. And do have a most blessed
Christmas with all those whom you love and remember...I LOVE YOU.
Source: http://mountainwings.com
Click
if you have a submission for the Ramblings section of A to
Z Newsletters. Make sure to include your
name and location
for posting. Thanks!
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Holidays
may fill your head with thoughts of cooking, but for
firefighters, it's all about cooking fires. One out of every eight
households will have a cooking fire every year, according to
authorities. And sometimes, families accidentally make matters worse
when they try to fight the fires themselves.
So how do you keep your kitchen safe and, if there is a fire, how do
you get it out safely? Here are the key dos and don’t s that we learned
from the people at the District of Columbia Fire and Emergency Medical
Services Department:
What NOT to do:
Don't open your oven, toaster oven or microwave if there is a fire
inside.
Don't leave a frying pan unattended with the stove on. Frying is the
riskiest kind of cooking because the oil provides ready fuel.
Don't throw flour on a grease fire. It just provides more fuel.
Don't throw water on a grease fire. Water is heavier than oil so it
plunges to the bottom and sends the grease flying up in a lethal
fireball.
Don't toss frozen foods into boiling oil. The water in the food has the
same effect, causing an explosion of grease.
What TO Do:
For any kind of oven fire, keep the door closed, and shut the power
off. Wait until the fire dies.
Keep combustibles like oven mitts, recipes, ingredient boxes etc. at
least 3 feet from your burners and oven. But do keep an oven mitt a
safe distance away, along with a pot lid. If you have a small grease
fire, put the mitt on and slide the pot lid over the fire. Then turn
the stove off. Wait for the fire to completely cool before you remove
the lid or it will restart when you introduce oxygen. If small flames
are still coming out of the pan or have flared up in your stove rings,
you can dump baking soda on them to smother them.
For a larger grease fire, experts strongly recommend that you do NOT
try to fight it yourself. Get out alive and call 911. Many fire deaths
occur when people try to fight cooking fires themselves.
Source - Good Morning America
Check
Out the Best of As Seen On TV Products at Walter Drake.
Click
if you have a submission for the Did You Know? section of A
to Z Newsletters. Make sure to include your name and location
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Monthly
Theme, Recipe Submissions |
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Our
Monthly
Theme topic is: Soup, Stew &
Chili Recipes
Making homemade soup, stew and
chili is easy, filling and economical.
Many folks make a batch of soup or stew weekly using leftovers found
from the week's meals. My grandma used to do that and it was a real
treat. My family loves soup. And a pot of chili or stew is always
welcome. Please share your recipes for soups, stews, and chili. We will
collect them through December and publish them just in time for the
chilly weather. Be sure to use the Monthly
Theme
links for
your
submissions so I'll know where you'd like
them posted, ok? It has been suggested that we limit the number
of recipes posted to 10 per reader. Any extras will be saved to use in
regular issues (which we sorely need!).
Note: There
are still some
readers who routinely send in an email that says "do this... do that"
and call it a recipe submission. I have graciously put it all in
recipe format and made you a hero. PLEASE provide a recipe,
i.e.: Title, Ingredients, Procedure, along with your name and location.
You'll be an even bigger hero in my eyes! Please share your
ten (10) most favorite recipes in this month's theme topic of
"Soup, Stew & Chili Recipes". If you send
more, they will be used for future issues, which is excellent! We will
collect them the remainder of this month and post them
on the first Sunday of the month. Please understand that we do not
wish to infringe on copyrighted material; if your source states it is
copyrighted then do not send it. Make
sure to view the rules section to
ensure your submissions are acceptable.
The
rules for posting items in
A to Z Recipes newsletters are:
As
a service to your
fellow readers, please send only items that are in
a form that others could easily copy and save for their own use. Items
that would require a lot of editing or cleaning up (ALL caps or NO
caps) or recipes that use non-standard measurements should not
be submitted. Recipes MUST include a title, list of
ingredients (no columns or frames), and directions for preparation.
Items for posting without a name and location of sender
may NOT be posted or posted without any credit given. Many web sites
prohibit distribution of their materials without a web link. If
you wish to submit an item from another web site, be sure that web site
allows it. If so, you must include the web site address (the URL - in
other words - cut and paste the address shown in your web browser when
you viewed the item on that web site). It is unreasonable to expect a2z
to research and verify your sources. There will be NO recipes
posted that are copyrighted or from other recipe-zines. A to
Z Recipes protects the privacy of its readers and does NOT
publish email addresses. There will be no exceptions.
Use
this email
link for submitting only regular recipes: A to Z Recipes Inbox.
Use
this email
link for submitting only theme recipes: Soup,
Stew & Chili Recipes.
Use
this email
link for submitting all other items for
posting: A to Z Recipes.
See
the A to Z
Recipes Theme Issues here: A to
Z Recipes Theme Issues
The
theme issue
for "Soup, Stew &
Chili Recipes" has a deadline of December 31,
2011,
and will be posted on January 8, 2012.
Please
use this email
link to submit a recipe for theme
recipes: Soup,
Stew & Chili Recipes. As
usual, only
recipes are to be sent to: A to Z Recipes Inbox.
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twas the night before Christmas
the pie looked delicious
it's sugarless for all
good taste and nutritious
twas the night before Christmas
no trans fat was seen
cause cook checked all labels
thus the diners stayed lean
twas the night before Christmas
the goose flew the coop
thus the vegan menu
began with bean soup
author unknown
bareMinerals
now on Beauty.com!
Click
if you have a submission for the Crazy Corner section of A
to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
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Recipe
Reviews, Reader Comments |
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If
you try a recipe from any posted, and have a recipe review, please send
me an email using this Recipe
Review link and make sure to include the following to qualify
for posting:
Recipe title
Name of submitter (who submitted the recipe?)
Your name and location for posting
(required!)
Date recipe was posted (date of newsletter)
Your comments (how was it? is it a "keeper"?)
I will post all qualifying recipe reviews here. You can also send
comments for all to read here. As long as what you have to say is
something others would want to read, this is the place to do it. Your
name and location is required!
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recipe, ingredient or
submitter?
Search A to Z Recipes Site and Newsletters:
IF YOU
HAVE A DIABETIC
visiting this festive season, you can't go too far wrong by cooking
them a roast dinner. A traditional Christmas roast contains plenty of
protein and vegetables, although you might want to take it easy on the
roast potatoes and parsnips!
Easy Rule of Thumb
for Meals:-
Try and stick to the rule of having your plate filled in the following
proportions:- vegetables (50%), protein/meat (25%) and
potatoes/carbohydrates (25%).
For dessert, skip the traditional plum pudding and instead try a fresh
fruit salad served with custard or lite ice cream.
ROAST TURKEY WITH
BOURBON GLAZE
1 15 pound whole turkey fresh or frozen (thawed)
1-1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup peach preserves
2 tablespoons bourbon
2 teaspoons Angostura bitters
5 pickled peaches for garnish
Remove giblets and neck from turkey; reserve for gravy. Rinse turkey
with cold running water and drain well. Blot dry with paper towels.
Sprinkle salt and pepper in the cavities of the bird. Fold neck skin
and fasten to the back with skewers. Fold the wings under the back of
the turkey. Return legs to tucked position.
Place turkey, breast side up, on a rack in a large shallow (no more
than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into
thickest part of the thigh, being careful it does not touch the bone.
Roast turkey in a preheated 325 deg oven about 3-3/4 hours. Baste with
the pan juices.
Meanwhile, in a small saucepan, over low heat, combine preserves,
bourbon and bitters. Cook until preserves are melted. During the last
30 minutes of roasting time, baste the bird with the bourbon peach
glaze. Continue to roast until the thermometer registers 180 degs in
the thigh, or 170 degs in the breast.
Remove turkey from the oven and allow the bird to rest for 15-20
minutes before carving. Place on a warm large platter and garnish with
pickled peaches.
Note: Provides 22 servings at 6 ounces per portion.
Per Serving: Calories: 355 Protein: 45 g Sodium: 258 mg Cholesterol:
132 mg Fat: 16 g Carbohydrates: 5 g
SWEET POTATOES ALA
ORANGE
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Arrange the sweet potatoes in a shallow baking dish. Combine the
margarine and cinnamon. Pour over the potatoes. Arrange the apricot
halves on top. Cover the dish and bake in a 425 deg oven for about 15
minutes. Add the orange slices and serve. Serves 4.
Per Serving: Calories: 185 Protein: 3 g Fat: 7 g Carbohydrates: 18 g
Exchanges: 1 Bread/Starch, 1 Fruit, 1 Fat
BUTTERCUP SQUASH
2 medium-size Buttercup squash (about 1-1/2 pounds)
Ground mace to taste
Pepper to taste
Trim stems off squash and cut each in quarters using a cleaver or large
chef's knife to cut, hitting back of knife with a mallet to force it
through squash, if necessary. Scrape away seeds. In a large kettle,
bring 2 quarts of water to a boil. Add squash sections and cook until
tender, 10 to 15 minutes. Remove from water, sprinkle with a little
mace and pepper. Serves 4
Per Serving: Calories: 40 Protein: 1 g Sodium: 3 mg Cholesterol: 0 mg
Carbohydrates: 10 g
Exchanges: 1 Starch/Bread
TURKEY GRAVY
1/4 cup cornstarch
1/4 cup water
4 cups turkey broth and defatted pan juices (see below)
Salt and pepper
In a large saucepan, over medium heat, bring turkey broth and pan
juices to a boil. Meanwhile, blend until smooth the cornstarch and
water. Whisking constantly, slowly add the cornstarch mixture and
continue stirring until the gravy is thickened. Season to taste with
salt and pepper. Provides 16 servings at 1/4 cup per portion
Note: To defat pan juices, pour poultry drippings into a glass
measuring cup and refrigerate until the fat solidifies. Remove the fat
layer and discard.
Per Serving: Calories: 12 Protein: 1 g Sodium: 10 mg Cholesterol: 0 mg
Carbohydrates: 2 g
CRANBERRY RELISH
1 bag (12 ounce) cranberries
1 navel orange with peel, diced fine (remove any seeds)
1-1/2 cups water
1/4 teaspoon ground cinnamon
Sugar substitute equal to 1-1/2 cups sugar (ie: 36 packets of equal).
or more to taste
Simmer the cranberries and orange with water in a covered saucepan for
1 hour. Cool, and stir in cinnamon and sugar substitute. Refrigerate
for up to 1 week or freeze in 1-cup containers. Serves 4-6.
Per Serving: Calories: 25 Protein: .29 g Sodium: 9 mg Cholesterol: 0 mg
Fat: 0.1 g Carbohydrates: 6.4 g
Exchanges: 1/2 Fruit
KAHLUA CAKE
1 box (18.25 ounce) Devil's Food cake mix
1 small box sugar free, instant chocolate pudding mix
1 cup nonfat vanilla yogurt
1/4 cup canola oil
1/3 cup skim milk
1 large egg
3 large egg whites
1/3 cup Kahlua liqueur
1/3 cup semisweet chocolate chips
Cocoa
Preheat oven to 350 degs. Coat a 13x9-inch baking pan with nonstick
cooking spray and dust with cocoa. Place all ingredients except
chocolate chips in a large bowl. Beat with mixer for 2 minutes or until
well blended. Stir in chocolate chips. Pour batter into prepared pan
and bake for 50 minutes, or until toothpick inserted in middle comes
out clean. Cool before cutting. Serving size – 1 slice.
Per Serving: Calories: 205 Protein: 3 g Sodium: 209 mg Cholesterol: 13
mg Fat: 8 g Carbohydrates: 31 g
Exchanges: 2 Bread/Starch; 1-1/2 Fat
ROASTED BEEF
TENDERLOIN
1 4 pound beef tenderloin, trimmed and tied
6 to 8 sprigs fresh rosemary
6 to 8 sprigs fresh thyme
Salt (optional) and freshly ground pepper
1 tablespoon olive oil
Let tenderloin come to room temperature, about 30 minutes. Heat oven to
425 degs. with oven rack in center. Tuck the rosemary and thyme sprigs
under the string tying the fillet. Place on a rack in a large roasting
pan. Season with salt (if using) and pepper. Roast for 25 minutes.
Baste beef with olive oil and continue to roast for another 10 to 15
minutes, until an instant-reading meat thermometer placed in the
thickest part of the meat registers 120 degs or medium-rare or 140 degs
for medium (roast will continue to cook some out of the oven). Transfer
roast to a heated serving platter and let sit 15 minutes at room
temperature before carving. Carve the roast into thin slices and serve.
Serving size 2 thin slices.
Per serving: 179 calories (45% calories from fat), 24 g protein, 9 g
total fat (3.6 g saturated fat), 0 carbohydrate, 0 dietary fiber, 71 mg
cholesterol, 53 mg sodium
Diabetic exchanges: 3 lean meat
MASHED POTATOES WITH
SCALLIONS
2 pounds baking potatoes
3 cloves garlic, peeled and cut in half
3 scallions, white and 1 inch green, cut into 1/2 inch sections
2/3 to 1 cup skim milk, heated
1/8 teaspoon salt, optional
Freshly ground pepper
Peel the potatoes and cut into 2 inch pieces. Place into a pot of
boiling water, to cover, along with the garlic and scallion. Cook until
potatoes are tender, about 10 minutes. Drain off the water and return
the potatoes and vegetables to the pan. Shake to evaporate remaining
moisture.
Mash the potatoes with an electric mixer. Add the warm milk and whip
until the mixture is smooth, fluffy and free of lumps. Taste for
seasoning and add salt (if using), and pepper to taste. Serve
immediately or keep warm in oven until ready to serve. Serves 6
Per serving: 118 calories (0 % calories from fat), 4 g protein, 0 g
total fat (0 g saturated fat), 26 g carbohydrates, 2 g dietary fiber, 0
mg cholesterol, 23 mg sodium
Diabetic exchanges: 1.5 carbohydrate (1.5 bread/starch)
GINGER BEETS
2 medium fresh beets, about 3/4 pound, trimmed and scrubbed
1 small navel orange
1/2 teaspoon red wine vinegar
1/2 teaspoon grated fresh ginger
Ahead of time, preheat oven to 425 degs. Wrap beets in pieces of
aluminum foil. Place on a baking sheet and roast in the oven until
beets are tender when pierced with a fork, about 1 hour. Let stand
until cool enough to handle.
Working under running water, peel beets and cut into quarters. Set
aside. Using a zester, remove a quarter of the orange rind in long,
thin strips. Cut away the remaining rind and pith with a sharp knife.
Cut orange in half, cutting one half into crosswise slices. Squeeze the
juice out of the remaining half and place juice in a small saucepan.
Add vinegar and ginger to the pan. Set aside until ready to assemble.
When almost ready to eat, reheat the juice mixture. Stir in orange
slices and orange zest strips. Add the beets to the pan and toss until
heated through and glazed. Transfer beets to the serving plates and
serve at once. (makes 4 servings)
Per serving: 72 calories (0% calories from fat), 2 g protein, 0 total
fat (0 saturated fat), 17 g carbohydrates, 4 g dietary fiber, 0
cholesterol, 89 mg sodium
Diabetic exchanges: 1 carbohydrate, ½ fruit, 2 vegetable
SUGAR PEAS WITH
MUSHROOMS
1 teaspoon olive oil
1/4 small red onion, cut into thin slices
1 clove garlic, minced
8 ounces sugar snap peas, strings removed
3 ounces Shiitake mushrooms, stems removed, sliced thin
2 tablespoons fresh tarragon, chopped
fresh ground pepper
Heat the olive oil in a non stick skillet over medium heat. Add the red
onion and garlic and stir for one minute. Stir in the peas and
mushrooms. Cook for 3 to 4 minutes until the peas are crisp cooked.
Stir in the tarragon. Add pepper to taste and serve immediately. Serves
4
Per serving: 47 calories (24% calories from fat), 2 g protein, 1 g
total fat (0.2 g saturated fat), 7 g carbohydrate, 2 g dietary fiber, 0
cholesterol, 3 mg sodium
Diabetic exchanges: 1/2 carbohydrate (bread/starch)
CRAB MEAT MELON SALAD
1 pound cooked crab meat, drained and picked through to remove any
cartilage or shell
1/4 cup chopped red bell pepper
1/4 cup chopped yellow bell pepper
6 fresh basil leaves, chopped
1/4 cup minced fresh chives
1/4 cup low fat mayonnaise
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
Freshly ground pepper to taste
1 medium cantaloupe, about 1 1/2 pounds, cut into quarters and seeded
6 ounces baby salad greens, washed and crisped
Paprika (optional)
In a bowl, combine crab meat, bell peppers, basil, and chives. In a
small cup, whisk together mayonnaise, mustard, lemon juice, and pepper.
Spoon over crab meat mixture and toss lightly to mix. Peel cantaloupe
and cut each quarter into three wedges. Arrange salad greens on 4 large
plates. Place cantaloupe wedges in a fan over the greens. Top with an
equal portion of crab meat mixture. Sprinkle each serving with paprika
(if using). Serves 4.
Per serving: 186 calories (17% calories from fat), 25 g protein, 4 g
total fat (0.4 g saturated fat), 14 g carbohydrates, 2 g dietary fiber,
113 mg cholesterol, 507 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 fruit, 1
vegetable)
CREAMY RASPBERRY
CHEESECAKE
1 cup graham cracker crumbs
2 tablespoons margarine, melted
3 large eggs, separated
1 large egg white
1/4 teaspoon cream of tartar
3/4 cup + 2 tablespoons spoon-for-spoon sugar substitute such as Splenda
2 tablespoons cornstarch
4 cups yogurt cheese made from nonfat plain yogurt*
1 1/2 teaspoons grated lemon zest
2 teaspoons pure vanilla extract
2 tablespoons sugar-free red raspberry preserves
1 cup fresh raspberries, rinsed and drained dry
Preheat oven to 325 degs. Combine the graham cracker crumbs and
margarine. Pat evenly over the bottom and about 1/2 inch up the sides
of a 9 1/2-inch springform pan. Bake in oven for 15 minutes.
Meanwhile, using an electric mixer on high speed, beat the 4 egg whites
and cream of tartar in a large bowl until foamy. Gradually add 6
tablespoons of the sugar substitute, 1 tablespoon at a time, beating
until egg whites form stiff peaks. In another large bowl, stir the
remaining sugar substitute with the cornstarch, then add the egg yolks,
yogurt cheese, lemon zest, and vanilla. Beat (using the unwashed mixer
beaters) until well blended.
Fold beaten egg whites into cheese mixture. Spoon the mixture into the
partially-baked crust. Bake in the oven until center barely jiggles
when cheesecake is gently shaken, 50 to 60 minutes. Remove from oven
and cool, then cover and chill for up to 1 day. Melt preserves in a
small pan over medium heat, stirring often. Cool, stirring
occasionally, until the preserves form a thick syrup, about 5 minutes.
Remove pan rim. Mound fresh raspberries on the cheesecake and drizzle
with preserve syrup. Chill.
When ready to serve, cut the cheesecake into wedges. Sliding a pie
server under each wedge, lift out gently onto individual dessert
plates. Makes 12 servings)
Per serving: 172 calories (18% calories from fat), 8 g protein, 4 g
total fat (0.9 g saturated fat), 29 g carbohydrates, f1 g dietary
fiber, 56 mg cholesterol, 254 mg potassium, 161 mg sodium
Diabetic exchanges: 2 carbohydrate (1 bread/starch, 1 skim milk), 1 fat
A LOW
FAT, LOW SALT “Restricted
Diet” -doesn’t have to mean “Restricted Flavor,” or even “Restricted
Choices” – especially during the holidays! To help cut down on the
‘bad’ fats and cholesterol, use more canola and olive oil than butter.
Adding a little wine while cooking, enhances flavor without adding fat.
Limit salt or fat, and keep flavor by using as many fresh herbs as a
recipe will permit.
CAPONS WITH BRUSSELS
SPROUTS
2 teaspoons salt
1 teaspoon freshly ground pepper
4 Cornish game hens, 1-1 1/2 pounds each
2 teaspoons butter
2 teaspoons extra-virgin olive oil
1 large red onion, peeled and cut through the root end into 8 wedges
2 pounds Brussels sprouts, trimmed and cut in half if large (about 6
cups)
2 tablespoons white-wine vinegar
Preheat oven to 375 degs. Mix salt and pepper in small dish. Remove
giblets (if included) from game hens and trim any excess skin. Loosen
the skin over the breast and thigh meat and rub half the salt and
pepper under the skin. Tie legs together with kitchen string. Heat
butter and oil in a large roasting pan set over 2 burners on medium
heat.
Add the game hens and brown on all sides, turning occasionally, 10 to
12 minutes. Add onion to the pan, transfer to the oven and roast for 10
minutes. Add Brussels sprouts and roast for 20 minutes. Stir remaining
salt and pepper into the pan. Continue roasting until an instant-read
thermometer inserted into a thigh registers 165 degs, 10 to 15 minutes
more. Transfer the game hens to a large cutting board and let rest for
10 minutes.
Place the roasting pan over 2 burners on medium heat. Toss the
vegetables with vinegar and bring to a simmer, gently stirring and
scraping up any browned bits. Remove the string from the game hens,
turn breast-side down and slice in half lengthwise using a large heavy
knife, cutting straight through to the breast side. Serve the game hens
with the vegetables. Serves 8 – half of a capon
Per serving: 313 calories; 7 g fat (2 g sat, 2 g mono); 93 mg
cholesterol; 39 g carbohydrates; 24 g protein; 6 g fiber; 656 mg
sodium; 875 mg potassium.
Nutrition Bonus: Vitamin C (140% daily value), Potassium (25% dv),
Folate (23% dv), Vitamin A & Iron (15% dv).
Exchanges: 2 starch, 1 vegetable, 3 lean meat
DINNER ROLLS
1 1/2 cups warm (about 120 degs. low-fat milk
1/4 cup sugar
1/4 cup unsalted butter, melted
1/4 cup canola oil
3 large eggs, divided
1 package quick-rising yeast, (about 2 1/4 teaspoons)
3 cups whole-wheat flour
2 cups cake flour, divided, plus more for dusting
1 1/4 teaspoons salt
2 tablespoons wheat germ
Whisk milk, sugar, butter, oil and 2 eggs in a large bowl. Whisk yeast,
whole-wheat flour, 1 1/2 cups cake flour and salt in a medium bowl.
Gradually stir the dry ingredients into the wet ingredients using a
wooden spoon. The dough will be very sticky.
Sprinkle 1/2 cup cake flour on a work surface. Turn out the dough onto
it and knead until all the flour is incorporated, 1 to 2 minutes. Coat
a large bowl with cooking spray. Transfer the dough to the bowl, coat
the top with cooking spray and cover with plastic wrap. Let rise at
room temperature (about 70°F) until doubled in volume, 1 1/4-2 hours.
Coat a 9-by-13-inch metal baking pan with cooking spray. Turn the dough
out onto a lightly floured surface; pat into a rough 7-by-10-inch
rectangle. Cut lengthwise into 4 equal strips using a bench knife or
butter knife. Then cut each strip crosswise into 6 equal portions.
(Each portion will weigh 1 1/4-1 1/2 ounces.)
Working with one portion of dough at a time, gather and pinch the edges
together, shaping the dough into a rough ball. The spot where the edges
come together is the bottom of the ball. Place each ball, bottom down,
on a clean work surface. With a slightly cupped hand, move the ball
around in a circular motion, keeping the bottom in place while tucking
the loose edges into it and stretching the surface of the dough tight.
(If the outer skin breaks, set the roll aside and let it rest while
rounding the remaining rolls. Reroll once the dough relaxes.) Arrange
the rolls in the prepared pan. Cover with plastic wrap. (If following
make-ahead instructions, refrigerate the rolls now.)
Let the rolls rise at room temperature until almost doubled in size,
about 1 1/4 hours. Preheat oven to 400 degs. Whisk the remaining egg in
a small bowl, and brush the tops of the rolls with it (you'll have some
left over); sprinkle with wheat germ. Bake the rolls until light brown
on top, about 20 minutes. Serving size – 1 roll.
Per roll: 154 calories; 5 g fat (2 g sat, 2 g mono); 25 mg cholesterol;
23 g carbohydrates; 4 g protein; 2 g fiber; 137 mg sodium; 83 mg
potassium.
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 fat
SKINNY APPLE PIE
Crust
1 1/4 cups whole-wheat pastry flour
1 1/4 cups all-purpose flour
2 tablespoons granulated sugar
1/2 teaspoon salt
4 tablespoons cold unsalted butter
1/4 cup reduced-fat sour cream
3 tablespoons canola oil
4 tablespoons ice water
Filling
6 cups thinly sliced peeled McIntosh apples, (about 2 pounds)
6 cups thinly sliced peeled Granny Smith apples, (about 2 pounds)
2/3 cup packed light brown sugar
1 tablespoon lemon juice
1 1/4 teaspoons ground cinnamon, divided
1/8 teaspoon ground nutmeg
Pinch of ground allspice
Pinch of salt
2 tablespoons all-purpose flour
1 teaspoon granulated sugar
1 large egg white, lightly beaten, for brushing
To prepare crust: Whisk whole-wheat flour, all-purpose flour, sugar and
salt in a large bowl. Cut butter into small pieces and, with your
fingers, quickly rub them into the dry ingredients until the pieces are
smaller but still visible. Add sour cream and oil; toss with a fork to
combine with the dry ingredients. Sprinkle water over the mixture. Toss
with a fork until evenly moist. Knead the dough with your hands in the
bowl a few times"the mixture will still be a little crumbly.
Turn out onto a clean surface and knead a few more times, until the
dough just holds together. Divide the dough in half and shape into
5-inch-wide disks. Wrap the dough in plastic and refrigerate for at
least 1 hour.
Filling: Combine apples, brown sugar, lemon juice, 1 teaspoon cinnamon,
nutmeg, allspice and pinch of salt in a large bowl. Reserving 4 cups,
transfer the rest of the apple mixture to a Dutch oven. Cook over
medium heat, stirring, until the apples are tender and beginning to
break down, about 10 minutes. Remove from the heat, stir in the
reserved apples and 2 tablespoons flour; let cool for about 30 minutes.
Position a rack in lower third of oven; preheat to 425 degs. Remove the
dough from the refrigerator; let stand for 5 minutes to warm slightly.
Roll one portion between sheets of parchment or wax paper into a
13-inch circle. Peel off the top sheet and invert the dough into a 9
1/2-inch deep-dish pie pan. Peel off the remaining paper. Scrape the
filling into the crust. Roll the remaining portion of dough between
sheets of parchment or wax paper into another 13-inch circle. Peel off
the top sheet of paper and invert the dough onto the fruit. Peel off
the remaining paper. Trim the crust so it overhangs evenly. Tuck the
top crust under the bottom crust, sealing the two together and making a
plump edge. Flute the edge with your fingers.
Combine 1 teaspoon granulated sugar and the remaining 1/4 teaspoon
cinnamon in a small bowl. Brush the crust with egg white and sprinkle
with the cinnamon-sugar. Cut 6 steam vents in the top crust.
Bake the pie on the bottom rack for 20 minutes. Reduce the oven
temperature to 375 degs and continue baking until the crust is golden
brown and the filling is bubbling, 25 to 35 minutes more. Let cool on a
wire rack for about 1 1/2 hours before serving.
Per serving: 344 calories; 10 g fat; 14 mg cholesterol; 62 g
carbohydrates; 4 g protein; 5 g fiber; 143 mg sodium; 212 mg potassium.
BEANS AND BEANS
1 pound green beans, trimmed
1 pound yellow wax beans, trimmed
3 tablespoons extra-virgin olive oil
2 cloves garlic, minced
1/2 teaspoon kosher salt, divided
Freshly ground pepper, to taste
Bring a large pot of water to a boil. Add green beans and wax beans and
cook until tender-crisp, about 4 minutes. (Cook for another minute or
two if you like your green beans more tender.) Drain well.
Meanwhile, heat oil in a large heavy skillet over medium heat. Add
garlic and cook, stirring, until fragrant, Season with 1/4 teaspoon
salt and pepper. Add the cooked beans and cook, stirring to combine,
until heated through, 1 to 3 minutes. Season with the remaining 1/4
teaspoon salt and pepper.
BEEF TENDERLOIN
12 shallots, peeled and halved lengthwise
1-1/2 tablespoons olive oil
3 cups beef broth
3/4 cup port wine
1-1/2 teaspoon tomato paste
3 pounds beef tenderloin, trimmed and cut in half
1 teaspoon dried thyme
2 tablespoons butter
2 teaspoons all-purpose flour
Salt and pepper to taste
Preheat oven to 375 degs. Toss shallots with oil in a 9-inch pie pan.
Season with salt and pepper. Roast a half hour or until shallots are
tender and caramelized. Remove from oven and set aside. Turn oven
temperature up to 450 degrees.
For sauce, bring broth and wine to a boil in a large saucepan. Continue
cooking over high heat approximately 30 minutes or until sauce is
reduced by half. Stir in tomato paste and set aside. Pat beef dry and
season with thyme, salt and pepper.
Spray a large ovenproof skillet with cooking spray. Cook tenderloin in
skillet on stove top over medium high heat for five minutes, browning
all over. Transfer to oven and cook for 20-30 minutes or until a
thermometer reads 125 degs (for medium-rare). Transfer tenderloin to a
platter and tent with foil.
In a small bowl, mix 1 tablespoon butter and flour together until it
forms a paste. Add to wine sauce and continue cooking until sauce
thickens. Stir remaining butter into sauce. Stir in roasted shallots
and season with salt and pepper. Cut beef into 1/2" slices and spoon
sauce over. Serves 6
Per serving: 607 calories, 30 g fat, 176 mg cholesterol, 12 g
carbohydrate, 0 g fiber, 64 g protein, 17% Vitamin A, 9% Vitamin C, 8%
calcium, 27% iron
SQUASH PIE
1/4 cup butter, melted
2 cups crushed gingersnaps
20 ounce butternut squash, peeled, seeded and cubed (about 3 cups)
1-1/4 cups nonfat Greek yogurt
5 egg yolks
3/4 cup brown sugar
1-1/2 tsp. pumpkin pie spice
Toss gingersnaps with melted butter in a bowl. Spread into the bottom
and up the sides of a 9-inch pie plate. Refrigerate for 15 minutes.
Take out of the refrigerator and bake at 350 degs for 12-15 minutes
until lightly browned. Cool.
Turn oven temperature up to 400 degs. Put butternut squash in a
microwave-safe bowl and microwave for 5-6 minutes, until fork-tender.
Puree squash and remaining ingredients in a food processor or blender
until smooth. Pour into crust. Bake in 400 deg oven for 15 minutes.
Lower oven temperature to 350 and bake another 40-50 minutes until set.
Serves 8.
Per serving: 352 calories, 12 g fat, 147 mg cholesterol, 266 mg sodium,
57 g carbohydrate, 2 g fiber, 6 g protein, 118% Vitamin A, 19% Vitamin
C, 15% calcium, 20% iron
BEST STUFFING
2 tablespoons canola oil
1/2 cup diced onion
1/2 cup diced celery
8 ounces sliced mushrooms
16 ounces bread stuffing mix
1/2 cup dried cherries or sweetened dried cranberries
3 medium Granny Smith apples, peeled and diced
2-1/2 cups low-sodium vegetable broth
1/2 teaspoon sage
1/4 teaspoon thyme
Salt and pepper, to taste
Preheat oven to 350 degs. Heat oil in a skillet over medium high heat.
Saute onion and celery. Cook until translucent. Add mushrooms, cooking
until softened. Remove from heat. Pour stuffing mix into a large bowl.
Add vegetables, cherries, apples and chicken broth until moistened and
well combined. Stir in spices. Season with salt and pepper. Transfer to
a 2-quart baking dish. Bake 30 minutes or until heated through. Serves
12.
Per serving: 233 calories, 4 g fat, 0 mg cholesterol, 44 g
carbohydrate, 3 g fiber, 6 g protein, 1% Vitamin A, 4% Vitamin C, 5%
calcium, 10% iron
COOL WHIP JELLO
3 (3 oz.) packages lime jello (or sugar-free lime jello)
4 cups boiling water
12 oz. frozen limeade concentrate
9 oz. container low-fat Cool Whip (or sugar free Cool Whip)
Pour boiling water into a large mixing bowl. Dissolve Jello in boiling
water. Add frozen limeade concentrate and stir until well blended and
all of the ice crystals have dissolved. Cool in the refrigerator until
thickened, but not set (about 2 to 3 hours).
Remove the Jello mixture from refrigerator and beat in the Cool Whip, a
quarter-cup at a time, with a hand or stand mixer on medium speed. When
all the Cool Whip has been beaten in, the mixture should be smooth.
Pour it into a glass serving bowl and chill in the refrigerator until
set, about 4 hours.
Per serving, based on 18: 156 calories, 2 g fat, 1 mg cholesterol, 34 g
carbohydrate, 0 g fiber, 2 g protein, 0% vitamin A, 7% Vitamin C, 1%
calcium, 1% iron
ROAST PORK WITH
APPLES
1 teaspoon snipped fresh sage or 1/2 teaspoon dried sage, crushed
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1-pound pork tenderloin
1 tablespoon canola oil
1 medium red onion, cut into thin wedges
3 medium (1 pound)cooking apples (such as Granny Smith or Jonathan),
cored and cut into 1/2-inch thick wedges
2/3 cup apple juice or apple cider
In a small bowl, combine the snipped sage, salt, and pepper; rub on all
sides of tenderloin. In a large skillet brown tenderloin in hot oil
over medium heat, turning to brown all sides. Transfer pork to a
shallow roasting pan. Add onion to pan around pork. Roast, uncovered,
at 425¿¿F for 10 minutes. Stir in apples; roast for 10 to 15 minutes
more or until pork internal temperature registers 155°F on instant read
thermometer and juices run clear.
Nutrition facts per serving:
Servings Per Recipe 4 servings (3 ounces cooked meat and 3/4 cup apple
mixture)
Calories239
Total Fat (g)6
Saturated Fat (g)1
Monounsaturated Fat (g)3
Polyunsaturated Fat (g)1
Cholesterol (mg)74
Sodium (mg)209
Carbohydrate (g)22
Total Sugar (g)16
Fiber (g)3
DOUBLE THUMBPRINT
COOKIES
Makes: about 30 cookies
Prep: 45 minutes
Bake: 7 minutes/batch
1/4 cup butter, softened
1/4 cup canola oil
1/4 cup granulated sugar
1/4 cup packed brown sugar
1 teaspoon baking powder
1/2 teaspoon salt
1/4 cup egg substitute
1 teaspoon vanilla
2 cups all-purpose flour*
1/4 to 1/3 cup cherry jam or preserves, or seedless raspberry preserves
Preheat oven to 375 degs. In a large bowl beat butter and oil with an
electric mixer on medium to high speed for 30 seconds. Add granulated
sugar, brown sugar, baking powder, and salt. Beat until mixture is
combined, scraping sides of bowl occasionally. Beat in egg substitute
and vanilla until combined. Beat in as much of the flour as you can
with the mixer. Stir in any remaining flour.
Shape dough into 3/4-inch balls. For each cookie on an ungreased or
parchment paper-lined cookie sheet place 2 dough balls side by side
with one side touching (see photos, page 000). Press thumbs into each
ball to form an indentation in each. Press in center of each with thumb
and taper bottom of cookie with fingers to form a heart shape. Repeat
with remaining dough balls, leaving about 2 inches between cookies.
Bake for 7 to 9 minutes or until edges are lightly browned. Remove from
oven and transfer cookies to a wire rack. While warm, fill each
indentation with jam or preserves (if necessary, snip any large pieces
of fruit). Cool completely.
*For an extra punch of fiber and protein, substitute white whole wheat
flour for half of the all-purpose flour.
To Store: Place filled cookies in a single layer in covered storage
containers and store at room temperature up to 3 days or freeze up to 3
months.
Nutrition facts per serving:
Servings Per Recipe about 30 cookies
Calories81
Total Fat (g)3
Saturated Fat (g)2
Monounsaturated Fat (g)1
Cholesterol (mg)16
Sodium (mg)74
Carbohydrate (g)11
Total Sugar (g)5
Protein (g)1
Calcium (DV%)1
Iron (DV%)2
*Percent Daily Values are base on a 2,000 calorie diet
BAKED MASHED POTATOES
6 medium baking potatoes (2 pounds total), peeled and cut into eighths
1 cup coarsely chopped onion (1 large)
1/2 cup water
2 tablespoons olive oil or cooking oil
1 to 2 tablespoons snipped fresh herbs such as parsley, chives, and/or
thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
1 to 1-1/4 cups buttermilk
Olive oil
Salt and black pepper
In a greased 3-quart rectangular baking dish combine potatoes and
onions. In a small bowl combine water, oil, herbs, the 1/2 teaspoon
salt, and 1/4 teaspoon pepper; drizzle over potatoes and onions. Bake,
uncovered, in a 450 deg oven for 40 to 45 minutes or until the
vegetables are tender and browned, stirring twice.
Transfer to a large mixing bowl. Mash with a potato masher or beat with
an electric mixer on low speed. Gradually beat in enough buttermilk to
make smooth and fluffy. If desired, drizzle with additional olive oil.
Season to taste with additional salt and pepper. Makes 8 servings.
Per Serving: Calories155, Total Fat 5g, Cholesterol 1mg, Sodium185mg,
Carbohydrate 24g, Total Sugar 4g, Fiber 2g, Protein 4g
SPINACH SALAD DELUXE
1 10-ounce package frozen red raspberries in syrup, thawed
1/4 cup sugar
2 teaspoons cornstarch
1/2 cup cranberry-raspberry juice cocktail
1/4 cup red wine vinegar
1/4 teaspoon celery seed
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 10-ounce package fresh spinach, stems removed and torn
1/3 cup broken walnuts
1/4 cup dried cranberries
2 tablespoons sunflower seeds
3 green onions, thinly sliced
For dressing, in a blender container or food processor bowl cover and
blend or process raspberries till smooth; strain through a sieve to
remove seeds. Discard seeds.
In a medium saucepan combine sugar and cornstarch; stir in strained
raspberries, the berry drink, vinegar, celery seeds, cinnamon, and
cloves. Cook and stir over medium heat until thickened and bubbly; cook
and stir for 2 minutes more. Transfer to nonmetal container. Cover and
chill at least 1 hour.
To serve, in a salad bowl toss together spinach, walnuts, dried
cranberries, sunflower seeds, and green onions. Drizzle with half of
the dressing. (Cover and chill remaining dressing in a nonmetal
container for up to a week to use in other vegetable or fruit salads.)
6-8 side dish servings.
Calories 211, Total Fat 6g, Saturated Fat 1g, Sodium 65g, Carbohydrate
39g, Total Sugar 23g, Fiber 4g, Protein 4g
MEATLESS?
BE SURE TO
DETERMINE if your guest is a vegetarian or a vegan. Vegetarians
don't eat meat, poultry, game, fish, shellfish, crustacean or any other
product which has been made from slaughtering an animal. They also tend
to use free-range eggs. Vegans go a bit further by also cutting out
milk, dairy products, eggs and honey.
It's also helpful to remember that vegetarians and vegans, like anybody
else, may have food allergies or things that they just don't like. If
you're going to cook something special for them, it's well worth a
quick chat in advance to make sure that your efforts will be
appreciated.
NUT ROAST
3 ounces butter or margarine
1 medium onion, finely chopped
1 garlic clove, crushed
5 celery sticks, finely chopped
6 ounces Brazil nuts, finely ground
6 ounces cashew nuts, toasted or finely ground
2 ounces flaked millet
2 ounces wholemeal breadcrumbs
4 ounces potato or parsnip, cooked & mashed
2 tablespoons parsley, chopped
1 teaspoon dried sage
1/2 teaspoon oregano
1/4 teaspoon ground ginger
1/4 teaspoon cayenne pepper
1/2 teaspoon curry powder (optional)
1/2 of lemon, juice and rind
1 free range egg, lightly beaten
Stock or white wine to mix
Salt & pepper to taste
8 ounces chestnut puree
Heat the butter in a small saucepan, add the onion and cook until
transparent. Add the garlic and celery and continue to cook for 1
minute. Remove from the heat and put in a large bowl together with the
remaining ingredients (except the puree) and season generously. Mix
well to a firm consistency
Press half the mixture into a grease proof paper-lined 2 pound loaf
tin, spread chestnut puree over the mixture then top with the remaining
mixture. Bake in the oven an 375 degs for 45 minutes- 1 hour until
golden brown.
RED ROCKET SALAD
Cherry tomatoes (Pack of)
Rocket (Pack of)
Red onions (2)
Olive oil (1 tablespoon)
Balsamic vinegar (2 tablespoons)
Wholegrain mustard (half teaspoon)
Rock salt
Freshly ground black pepper
Mix the balsamic vinegar with the oil, then add the mustard, rock salt
and black pepper. Shred the rocket, half the tomatoes and finely chop
the onions. Arrange on a large plate and drizzle the dressing. A great
addition to this is some Ciabatta croutons, which absorb the dressing
and make the salad more filling!
LEMON CAKE
6 ounces self raising flour (Sifted)
6 ounces sugar
2 large free range eggs
4 ounces margarine
4 tablespoons of milk
Grated rind of 1 lemon
Baking paper
For Icing...
3 tablespoons lemon juice
3 tablespoons icing sugar
Cream the margarine and sugar together. Add the beaten eggs, then
flour, milk and the grated rind of the lemon. Put the mixture into a
lined loaf tin and bake for 40-45 minutes of 350 degs. When still warm,
make holes in the top and pour in the icing. Let the cake cool before
you take out of the tin
CHEDDAR SCONES
1 pound wholemeal flour, sifted
2 tablespoons baking powder
Large pinch of salt
Large pinch of cayenne pepper
2 ounces butter
8 ounces Cheddar cheese, grated
10 ounces milk
Preheat the oven to 400 degs. Put the flour, baking powder, salt and
cayenne pepper in a bowl. Rub in the butter until the mixture resembles
fine crumbs. Stir in most of the cheese and sufficient milk to obtain a
soft, easy-to-handle dough.
Knead gently, then roll out on a lightly floured surface to a thickness
of 1 in. Stamp out 3 in rounds with a fluted cutter and place on a
lightly greased baking tray. Brush with milk and sprinkle with the
remaining cheese. Bake in the preheated oven for about 20 minutes until
golden. Cool on a wire tray.
CREAMY MUSHROOM PUFF
2 ounces of vegan margarine
1 onion
4 cloves of garlic, crushed or very finely chopped (this can be reduced
or left out if desired)
3 cups of mushrooms, sliced
4 tablespoons of plain white flour
2 cups of soya milk
1 glass of white wine (or stock)
Handful of chopped parsley
Salt and pepper to taste
18 ounces of frozen puff pastry (this even comes ready-rolled now for
extra laziness!!!)
Melt the margarine and cook the onion and garlic in it for a few
minutes and then add the sliced mushrooms and cook for a couple of
minutes more. Add the flour and stir well. Gradually add the soya milk
stirring all the time and then the wine and keep stirring on a low heat
until the sauce thickens.
Once thick remove from the heat and add your seasoning and the parsley.
Allow to cool slightly while you prepare the pastry. Roll out into 2
wide rectangular shapes reserving some pastry for decoration. Place one
sheet of pastry on a greased baking tray. Heap the slightly cooled
sauce onto it leaving a space round the edges. Place the top sheet on
and seal up the edges with some soya milk or water (fold over if
needed).
Make some small slits on the top of the puff and let your artistic side
shine with the reserved pastry! I usually make holly leaves to place on
the top but do whatever you like. Glaze with soya milk and then bake in
a medium hot oven for about half an hour or until the pastry seems
cooked (no soggy bits and nicely puffed up!)
SWEET POTATO AND
TOMATO SOUP
A little olive oil
1 onion
2 or 3 cloves of garlic (optional)
2 or 3 large sweet potatoes (the pink fleshed variety), peeled and
roughly chopped
1 tin of tomatoes (approx. 12oz)
Salt and pepper to taste
Fry the onion and garlic in the olive oil for a few moments. Add the
sweet potatoes and tomatoes and simmer until the potatoes are just
tender. Add the salt and pepper and liquid until smooth.
WHOLE GRAIN RICE
SALAD
3 cups of cooked wholegrain (brown) rice
2 sticks of celery, diced
1 apple, chopped small
½ cup of cashew nuts
7 or 8 mushrooms, sliced
Handful of parsley, chopped
2 tablespoons cold pressed linseed/flax oil
2 tablespoons cider vinegar
Dash of soy sauce
Place all the ingredients in a large bowl and mix until well combined!
CHOCOLATE CHIP
VANILLA SPONGE WITH
PECANS
2 cups of self raising flour
1 teaspoon of bicarbonate of soda
4 ounces of sugar
8 ounces of sunflower oil
1 cup of soya milk (or possibly a little more to get a good mixture)
2 teaspoons of natural vanilla extract
2 ounces chocolate chips (or more if you like!)
2 ounces pecan halves
Oil cake tin and preheat oven to 360 degs. Mix together dry ingredients
of flour, sugar and bicarbonate. Make a well in the middle and pour in
the oil, soya milk and vanilla - mix well. Pour into cake tin and then
sprinkle on the chocolate chips and arrange the pecans on top. Bake for
about half an hour or until cooked in middle (insert a knife or skewer
into the center of cake and if cooked it will come out clean)
NOTE; Variations - use the basic cake recipe but no choc chips or
pecans. Muffin tins topped with melted chocolate and drizzled with soya
cream., obviously shorten cooking time considerably for the smaller
muffin version. A full size cake, split and filled and covered with
raspberry cream made with 1 pack of GranoVita's organic CremoVita
(thick like whipping cream), blended with a punnet of raspberries (keep
some for decoration) and some icing sugar.
LEEK SOUP
Leeks (about 2 medium)
½ cup soya margarine
2 small cloves garlic, peeled and crushed
1 large potato, peeled and diced
2 ½ cups light colored vegetable stock
4 – 7 tablespoons ginger wine, according to taste
6 tablespoons soya cream
Salt and pepper to taste, paprika to garnish
Remove any tough outer leaves from the leeks and top and tail. Leave as
much dark green as possible. Cut horizontally into thin slices, rinse
well. Melt the margarine and gently saute the leeks for 5 minutes until
soft, then add the garlic and saute for a further 30 seconds. Add the
potato and stock. Bring to a boil, then simmer for about 10 minutes.
Remove from the heat and add 4 tablespoons ginger wine and the soya
cream. Liquidize until smooth, adding more ginger wine and seasoning if
needed at the end. Return to the saucepan and gently heat without
boiling, stirring all the time. Serve garnished with a sprinkling of
paprika.
CHESTNUT STEW
1 large carrot, finely diced
2 sticks celery, finely chopped
1 onion, finely chopped
1 leek, sliced
3 cloves garlic, chopped
2 cups lentils
1 cup red wine
1 cup cooked chestnuts, roughly chopped
A small handful dried Porcine mushrooms
2 bay leaves
Sprig rosemary, leaves pulled from stem
1 tablespoon cranberry sauce (optional)
2 tablespoons olive oil
Salt and pepper
Hot water
Cover the Porcine mushrooms with 2/3 cup freshly boiled water. Leave to
soak for at least half an hour.
Warm the olive oil in a large pan. Saute the garlic, onions, leek,
carrot and celery for ten minutes on a low heat to lightly soften.
Remove the mushrooms from the water and finely chop them, retaining the
soaking water.
Put the sauteed vegetables into the slow cooker. Add the rest of the
listed ingredients plus the retained soaking liquid from the mushrooms
and an additional 2/3 cup of water. Season with salt and freshly ground
pepper. Slow cook for 7 hours.
ROAST POTATOES
6 medium potatoes, peeled and halved lengthways
4 parsnips, peeled and sliced
good pinch dried, mixed herbs
2 onions, cut into thin rings
4-6 tablespoons sunflower or olive oil
Salt and freshly ground black pepper
8 ounces cherry tomatoes
Pre-heat the oven to 400 degs. Parboil the potatoes for 10 minutes
until the outsides are slightly soft. Drain and place in a roasting tin
flat side up. Use a fork to roughen the flat uppermost side of the
potato. Add the prepared parsnips, sprinkle with mixed herbs and
arrange the onion rings over the top. Drizzle with sunflower or olive
oil and season with salt and lots of black pepper.
Roast for 40 minutes, basting several times, then add the cherry
tomatoes and bake for a further 15-20 minutes until all the vegetables
are cooked and the tomatoes have split open. Serve the roast vegetables
with steamed broccoli, Brussels sprouts or mange tout with your
Christmas meal.
TOFFEE PUDDING
6 ounces figs, chopped
6 ounces boiling water
½ teaspoons vanilla essence
2 teaspoons coffee essence
4 teaspoons bicarbonate of soda
3 ounces butter or soya margarine
5 ounces caster sugar
2 free-range eggs
6 ounces self-raising flour
Place the figs in a bowl and cover with the water. Add the essence and
bicarbonate of soda. In a bowl cream the butter and sugar together
until fluffy. Gradually add the eggs, a small amount at a time, beating
well. Fold in the flour and fruit together with the liquid and pour
into a 2 pint pudding bowl. Place on a baking sheet and cook for 1 hour
10 minutes at 300 degs.
Sauce
6 ounces soft brown sugar
4 ounces soya margarine
6 teaspoons double/soya cream
1 ounce walnuts, chopped
Melt all ingredients together in a saucepan and simmer gently. Pour
over the pudding.
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MASHED POTATOES
8 ounces baby white potatoes, scrubbed
1 large clove garlic, cut into quarters
1/3 cup skim milk, heated
1 teaspoon soft reduced-fat margarine
Freshly ground pepper to taste
If potatoes are 1 inch in diameter, leave whole. If larger, quarter or
cut in half. Drop potatoes into a pot of boiling water. Add garlic and
cook over medium heat until potatoes are tender, about 10 minutes.
Drain and return potatoes and garlic to the pan. Cover and keep warm.
Heat skim milk in the microwave oven until hot and steaming.
Begin mashing potatoes with a potato masher or electric mixer. Slowly
add the hot milk until the mixture is smooth and fluffy. Stir in
arugula and margarine, mixing until arugula is evenly distributed.
Arrange potatoes on the serving plate. Serve hot.
BEETS ALA ORANGE
2 medium fresh beets, about 3/4 pound, trimmed and scrubbed
1 small navel orange
1/2 teaspoon red wine vinegar
1/2 teaspoon grated fresh ginger
Ahead of time, preheat oven to 425 degs. Wrap beets in pieces of
aluminum foil. Place on a baking sheet and roast in the oven until
beets are tender when pierced with a fork, about 1 hour. Let stand
until cool enough to handle.
Working under running water, peel beets and cut into quarters. Set
aside. Using a zester, remove a quarter of the orange rind in long,
thin strips. Cut away the remaining rind and pith with a sharp knife.
Cut orange in half, cutting one half into crosswise slices. Squeeze the
juice out of the remaining half and place juice in a small saucepan.
Add vinegar and ginger to the pan. Set aside until ready to assemble.
When almost ready to eat, reheat the juice mixture. Stir in orange
slices and orange zest strips. Add the beets to the pan and toss until
heated through and glazed. Transfer beets to the serving plates and
serve at once. 2 servings
CORNISH HENS
1/4 cup Dijon mustard
1 large shallot, minced
1/4 cup fresh lime juice
2 teaspoons honey
Freshly ground pepper to taste
2 Cornish game hens, about 1 pound each, halved lengthwise
Whisk together the mustard, shallot, lime juice, honey, and pepper.
Brush over both sides of the hens, cover, and refrigerate for 1 hour.
Light a grill or preheat the broiler. Grill or broil 4 inches from the
source of heat for 30 minutes, turning frequently, until juices run
clear when hen is probed with a tip of a sharp knife.
BLOOD ORANGE &
CARROT SALAD
1 blood or navel oranges, 12 ounces total
2 medium carrots, 12 ounces total, peeled and coarsely grated
1 tablespoons fresh lemon juice
3/4 tablespoons canola oil
1 tablespoons grated sweet onion
Dash cayenne pepper
Dash teaspoon ground cumin
Freshly ground pepper
Chopped flat-leaf parsley
Working over a bowl to catch any juice, remove peel and white pith from
oranges. Slice into thin slices crosswise, removing any seeds. Arrange
orange slices to one side of 4 salad plates. Sprinkle the carrots in a
pile that touches the oranges.
In a cup, whisk together lemon juice, canola oil, onion, cayenne
pepper, and ground cumin. Drizzle over salads and sprinkle with pepper
and parsley. Serve at once.
Per serving: 107 calories (42% calories from fat), 1 g protein, 5 g
total fat (0.4 g saturated fat), 4 g dietary fiber, 0 cholesterol, 26
mg sodium
Diabetic exchanges: 1 carbohydrate (1/2 fruit, 1 1/2 vegetable), 1 fat
BROILED BANANAS
1 bananas, not too ripe
1/8 cup (packed) brown sugar
1 1/2 teaspoon lime juice
Directions
Preheat the broiler. Peel the bananas and slice crosswise ½ inch thick.
Mix the brown sugar and lime juice and toss with the banana slices.
Spread the bananas in a shallow baking pan and broil until the sugar
has melted into a glaze, 3 to 5 minutes. Serve immediately, with sour
cream if you wish.
Calories 158, Fat 0 g, Saturated Fat 0 g, Sodium 5 mg, Cholesterol 0
mg, Total Carbohydrate 41 g, Dietary Fiber 3 g, Sugar 28 g, Protein 1
g, Magnesium 33 mg, Potassium 445 mg, Vitamin A 0 %, daily value
Vitamin C 19 %, daily value Calcium 2 %, daily value Iron 2 %
TOFU MAYONNAISE
6 ounces soft tofu, well drained, or ½ box silken tofu
2 tablespoons prepared mayonnaise (optional)
1/3 cup olive oil
1 small garlic clove
2 teaspoons Dijon mustard
2½ teaspoons fresh lemon juice or vinegar (red or white wine)
Salt and freshly ground white pepper
Put the tofu in a food processor with the mayonnaise, if using, and
oil. Puree until smooth. Scrape down the sides. Add the garlic,
mustard, lemon juice, and ¼ teaspoon salt, and puree until smooth.
Taste for salt and season with a little pepper. Scrape into a bowl and
refrigerate until ready to use.
One batch makes 16 servings.
Total for BATCH: Calories 952, Fat 101 g, Saturated Fat 14 g, Sodium
1449 mg, Cholesterol 10 mg, Total Carbohydrate 7 g, Dietary Fiber 1 g,
Sugar 2 g, Protein 12 g, Magnesium 52 mg, Potassium 248 mg
Nutritional information based on 16 servings and includes 1/2 teaspoon
of added salt: Calories 59 kcal Calcium 1 % daily value Vitamin C 1 %
daily value Vitamin A 0 % daily value Potassium 15 mg Magnesium 3 mg
Protein 1 g Sugar 0 g Fiber 0 g Total Carbohydrate 0 g Cholesterol 1 mg
Sodium 91 mg Saturated Fat 1 g Fat 6 g
ARUGULA SALAD
2 Beefsteak tomatoes
1 clove garlic, peeled and sliced into 1/8-inch slices
1/8 cup extra-virgin olive oil
1 sprigs fresh thyme, or 1 tablespoon dried thyme
1 tablespoons balsamic vinegar
1 cups arugula
2 1-inch slices toasted country bread
1/2 ounce Parmesan cheese
Salt and black pepper to taste
Set oven to 350 degs. Cut 2 sheets of parchment (or foil) paper into
12” x 18” rectangles. Fold them each in half along the middle to form 2
12” x 9” packets. Place the parchment on a baking sheet.
Using a paring knife, remove core of tomatoes. Cut tomatoes in half,
crosswise. Place 4 halves, cut side down on the middle of one packet
and repeat with the other tomatoes. Scatter sliced garlic and thyme
branches over tomatoes. Season with salt and black pepper. Drizzle
olive oil over tomatoes and garlic. Beginning on one of the open sides,
make small pleats around vegetables until the end. Bake for 1 hour or
until tomatoes and garlic are soft. Remove tomatoes from the oven and
let cool in packets.
Carefully open each packet and pour off cooking juices into a salad
bowl to make the dressing. Discard thyme branches. Whisk balsamic
vinegar into the cooking juices. On a cutting board, cut each tomato
half into 4 pieces and add to the dressing with the garlic. Tear bread
into bite-sized pieces and toss with the tomatoes. Let marinate for 15
minutes. To serve, add arugula into bowl and toss ingredients together.
Serve onto plates. Using a vegetable peeler, shave Parmesan cheese over
the top.
APRICOT YOGURT
DELIGHT
Don't think you have time for dessert? Try this four-ingredient
special--it's quick as a wink.
1 cup fat-free or low-fat Greek-style plain yogurt
1/4 cup chopped fresh or dried apricots
2 tablespoons low-sugar apricot preserves
4 teaspoons chopped walnuts, toasted
Divide yogurt between two serving bowls. Top with apricots, preserves,
and walnuts. Serve immediately. 2 servings
Nutrition Facts Per Serving: Calories 126, Total Fat 3g, Sodium 44mg,
Carbohydrate 13g, Total Sugar 12g, Fiber 1g, Protein 11g,
Diabetic Exchanges: Milk .5; Other Carbohydrates .5; Fat .5
SEARED SCALLOPS
A refreshing mint, almond, and Parmesan cheese topper is a tantalizing
flavor partner for these plump, tender sea scallops.
1/3 cup lightly packed fresh mint
1/4 cup lightly packed fresh flat-leaf parsley
2 tablespoons almonds, toasted and chopped
2 tablespoons grated Parmesan cheese
2 tablespoons water
1 tablespoon lemon juice
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper
6 sea scallops (8 to 10 ounces total)
1 teaspoon olive oil
1 cup fresh watercress or spinach
For pesto: In a food processor, combine mint, parsley, almonds,
Parmesan cheese, the water, lemon juice, garlic, 1/8 teaspoon of the
salt, and 1/8 teaspoon of the pepper. Cover and process until nearly
smooth. Set aside.
Rinse scallops and pat dry with paper towels. Sprinkle scallops with
the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. In a large
nonstick skillet, heat oil over medium-high heat. Add scallops; cook
for 4 to 5 minutes or until scallops are opaque, turning once halfway
through cooking. Serve scallops and pesto over watercress. 2 servings
Nutrition Facts Per Serving: (3 scallops, 1/4 cup pesto, 1/2 cup
watercress per serving)
Calories 189, Total Fat 8g, Saturated Fat 2g, Cholesterol 42mg, Sodium
536mg, Carbohydrate 7g,
Total Sugar 1g, Fiber 1g, Protein 23g
Diabetic Exchanges
Vegetables .5
Very Lean Meat 3
Fat 1.5
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Bee
Happy and Healthy with Raw Ohio Honey!
Owned by a2z'er
Lucy Wellhausen
Dilly Core
If you like Dill Pickles, then you would love the "Dilly Core", the
Dill Pickle Corer to make Stuffed Dill Pickles. Uncle Bill, another a2z
family member designed the corer specifically for Dill Pickles so it is
much smaller than an apple corer that often destroys a pickle. Uncle
Bill will also include his flavorful famous Dill Pickle Stuffing recipe
in every order. The "Dilly Core" is made from Stainless Steel, so it is
dishwasher safe and will not rust or tarnish. It may also be used to
core fresh cucumbers so that stuffing can be added. In addition, the
"Dilly Core" can be used to core roasts so that the cored out section
can be stuffed with your favorite herbs or spices. Contact him using
this special link: Dilly
Core. I love my Dilly Core and know you will find dozens of
uses for it in your kitchen, too.
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