Sunday, September 27, 2009

Only Marinade You'll Ever Need


If you could have single base recipe for marinades and vinaigrettes this one worth putting to memory. It has a Mediterranean influence but can easily transcend ethnic regions by changing the herb and spice combinations.

1/4 cup fresh lemon juice
1/2 teaspoon hot pepper flakes
1/2 teaspoon cracked black pepper
1/2 teaspoon coarse salt (kosher or sea), or to taste
4 strips of lemon zest
3 cloves garlic, crushed with the side of a cleaver or minced
1/4 cup coarsely chopped fresh parsley
1/4 cup coarsely chopped fresh basil, cilantro, dill, oregano, or a mix of all four
1/2 cup extra virgin olive oil


1. Combine the lemon juice, hot pepper flakes, cracked pepper, and salt in a nonreactive (glass, ceramic, or stainless steel) bowl and whisk until the salt crystals are dissolved.

2. Add the lemon zest, garlic, parsley and basil. Stir or whisk in the olive oil. The virtue of this marinade is its freshness

Chef Tip: Use it within 1 to 2 hours of making. Stir again before using. Used dried herbs and it can be kept in an air tight container for up to 2 weeks in the refrigerator. Makes 1 cup

Italian Chicken over Rice with Corn

Italian Chicken over Rice with Corn
Cost: $4.97*

4 boneless, skinless chicken breasts, about 1.6 pounds ($2.83)
1 to 2 tablespoons Italian seasoning ($.05)
1/2 teaspoon salt
1/2 teaspoon pepper
1 (15 oz.) can crushed tomatoes ($.59)
4 ears of corn ($1)
4 cups instant brown rice ($.50)

Preheat oven to 350F. Place chicken breasts into 9"x13" glass baking dish. Sprinkle chicken breasts with Italian seasoning, salt and pepper. Pour crushed tomatoes over the chicken. Bake uncovered for 50 to 60 minutes, or until chicken is no longer pink in the middle.

Meanwhile, in a large saucepan, bring water to a boil. Boil corn for 4 to 5 minutes. Cook instant brown rice according to package instructions. Serve Italian chicken over brown rice with corn on the cob. Serves: 4.

Money-Saving Tip: When corn goes on sale for $.15 or $.20 each, consider grabbing a few extra ears. Stash them in the freezer to use when they are not on sale. Ears of corn can be frozen whole. Simply remove the husks, wrap corn in foil and place into a freezer bag. When ready to cook, drop frozen ears into boiling water and boil 4 to 5 minutes, as if fresh.

Erin Chase is the founder of $5 Dinners, found at She lives with her husband and two small boys in southwest Ohio, where she whips up $5 Dinners every night of the week!

Barley, Carrot and Ham Soup

SOURCE: The 8 Week Cholesterol Cure

NOTE: I made this in a 5 qt crockpot and cooked for 6 hours rather than cooking on the stove. This made enough to leave down for lunches and dinner tomorrow and enough to fill up a container for the deep freezer stockpile.

8 c. fat-free reduced sodium chicken broth or water (I make my own no salt chicken broth or veggie broth)
2 c. barley
1 lb 96% fat-free ham (I use turkey ham)
6 carrots, chopped
1 onion
1 clove garlic
any spices you like

In a large saucepan, bring all ingredients slowly to a boil/ With a skimmer or slotted spoon, skim any grayish matter that rises to the top. Cover and simmer gently for 45 minutes.

Serving Size: 1 cup
Calories: 192
Fat: 3.15 grams
Cholesterol: 16.6 mg
Sodium: 663 mg (lower if you use your own broth)

A Little Cooking Humor

Tuesday, September 22, 2009

For Good Measure

Michael Campbell

Recipes used to be simpler:
  1. Hit pigeon with rock
  2. Pull off feathers
  3. Hold over fire until inside temperature reaches ow.
Our ancestors learned the feather trick after some trial and error.

Then came the invention of tools. Cooks, touchy about the fact that up until then they had done nothing but burn things, decided they would get more respect if they renamed every tool that applied to cooking. They stopped using sticks and started using utensils.

Once they invented the arrow, the knife and the alphabet, things changed fast. Food parts were cut into littler and littler bits until they became too little to eat, fostering the invention of bowls, mixers and measuring spoons to put it all back together again, following a recipe. Cooks became chefs. And that’s when trouble began.

How could they screw up something as simple as a spoon? If a recipe calls for a tablespoon of ground pigeon flakes, you can’t use a spoon off the table and measure with it, because a table spoon holds only a teaspoon. How much does a tea spoon hold? We don’t know, because even the British don’t use tea spoons. You stir tea with a demi-spoon, which, in spite of its name, is not half a spoon. We have a soup spoon but nobody measures with it, even though it holds nearly a tablespoon.

They also invented the heaping teaspoon, two words nobody thought would ever go together.

Does a drinking cup hold a cup? Of course not. It holds 1.5 cups. If I cup my hands I can carry 1/8 of a cup. A cup holds 8 ounces of flour, which weighs 4 ounces. See how easy it is? This is why we give up on recipes and just go to Burger King.

Heaven forbid we use the metric system like the rest of the educated world. You know you are on shaky ground when your only compatriots using cups, pints and quarts are the British, who can’t be trusted with food or naming things.

The British call a spatula a scoop. The Scots call that a tosser, but that’s forgivable: if your homeland was famous for haggis you’d toss your food too.

I like the indistinct measurements, like a pinch and a dash. While not clear, at least they’re not misleading. Besides, they use our fingers, which we happen to have handy.

We need more such measurements. A fistful of cumin. (Okay, maybe not cumin, because then you go around with your hand smelling like you got lucky.) A finger of cake frosting. A nose of Coke.

Justin Timberlake introduced a cup of Janet Jackson. There’s a hands-on measure.

You’ll argue that we shouldn’t measure using our body parts, because bodies aren’t consistent in size. But I see that as a strength. A guy with big hands eats more, and his recipe would turn out accordingly.

How about a glom of yoghurt? A swipe of peanut butter? (I know there is a schmear of cream cheese, but I always feel a little shorted. No wonder: I looked it up and the word translates as “corrupt.”)

I love making coffee because I grind the coffee beans in a coffee grinder, put them in a coffee maker and make coffee in a coffee cup. I appreciate such clarity first thing in the morning.

Did we really need to call it a frying pan?

In my kitchen I have a whisk, which is a mixer. My mixer uses beaters. I beat with a tenderizer, which mashes. To mash potatoes I use a ricer, and I cook rice in the steamer while I steam vegetables in the colander before I toss them into a salad with dressing I whip up with my whisk.

My blender has buttons to chop, grate, crumb, puree, liquefy and whip. Guess what it doesn’t have a button for.

Written for Fall 2009 issue of Food & Spirits Magazine

Sunday, September 20, 2009

Monthly Food Cycles

Monthly Food Cycles


by Michelle in Rolling Meadows, IL

I attended a class that discussed the monthly food cycles that grocery stores rotate through, and I decided, "There's no way I'm going to remember all this stuff." So one lazy weekend, I printed all the information on address labels, and put them on the appropriate month in my calendar. The following are the items I posted to my calendar:

January - Football food: chili,chips and 2 liters of pop

February - Valentine's Day: candy and chocolate (which I freeze and use in future baking recipes)
March - Frozen foods

April - Spring cleaning: cleansers and paper products

May - Summer BBQ prep: condiments and meats

June - Beat the heat: ice cream

July - Summertime: sodas, more condiments, hamburger patties and buns

August - Breakfast: frozen waffles, cereal and juices

September - Back to school: lunchbox snacks, drink boxes, packaged lunch meats and canned soup (I don't have kids, but I use this info to pack my lunch for work.)

October - Frozen foods and baking products (in preparation of the holidays)

November - Foods to warm you: hot cocoa, coffee, tea, canned soups and foods and Thanksgiving staples

December - Holiday parties: party platter foods, cold cuts, sour cream, dips, chips, crackers, ham, stuffing, potato mixes, butter, pie fillings, pie crusts and soups

Now I don't have to remember when is a good time to shop for sales on particular products. And, if I have coupons, I can hang onto them in anticipation of these monthly sales!

Grilled Steak With Garlic-Yogurt Marinade

My family loves this recipes and we shared it with practically the whole neighborhood after they smelled it cooking in our backyard.

SERVES 4 , 4 steaks



  1. In small bowl mix yogurt, parsley, lemon juice, paprika, garlic and salt.
  2. Divide mixture in half. Place steaks in mixture and place all in a ziplock bag. Turn to coat.
  3. Refrigerate at least 1 hour or overnight.
  4. Stir mayonnaise into remaining mixture; cover and refrigerate.
  5. Remove steaks from marinade; discard marinade. Grill steaks over medium heat for 7-10 minutes per side, for medium rare.
  6. Serve with remaining sauce.

Saturday, September 19, 2009

Southwestern Beef

Southwestern Beef

1 onion, chopped
2 1/2 lb. or so beef roast, trimmed of fat but left whole (I used a rump roast)
1 heaping tsp. chili powder
1 heaping tsp. garlic powder
1 heaping tsp. cumin
1 heaping tsp. Kosher salt
2 bell peppers (you can use 2 green bell peppers or mix it up a little with red, yellow, or orange; just make sure one is green. I only used 1 green), chopped
1 14 1/2 oz. can Mexican-style diced tomatoes OR 1 can of Rotel tomatoes (regular or mild, depending on your preference)
Small flour tortillas
Desired toppings: salsa or pico-de-gallo, guacamole, sour cream, shredded cheese, chopped cilantro, etc. (I just did pico and guac)

Place chopped onion in the bottom of the slow cooker.
Combine seasonings in a small bowl and then rub seasoning mixture all over the roast. (I had some leftover) Place roast over onions, top with chopped peppers,
and then pour the canned tomatoes on top of everything.(I just spooned mine over the roast) Cook on high for 5-6 hours or low for 8-9 hours then shred the meat with two forks. Then serve with desired toppings!

FREEZER MEAL INSTRUCTIONS: Place tomatoes in the bottom of a freezer safe container. Place green peppers on top of tomatoes, then the seasoned roast, then the onions. When ready to cook, invert the container so the tomatoes are on top and cook 1-2 hours longer than the original recipe states. Or make ahead and freeze the cooked meat.

Crockpot Chops and Gravy

The gravy is all ready when this is done cooking, no need to thicken it or anything. This recipe can be made in you regular oven also, but I love the crock pot and have only cooked it that way. So easy and delicious!

Crock Pot Chops and Gravy

4 lean pork chops
4 T soy sauce ( will probably use less than this since even low-sodium still has lots of salt)
1/2 C sliced mushrooms (I never add this since my family opposes mushrooms)
1/2 tsp pepper (I never measure my pepper, I always just do what I feel looks good)
2 T Worcestershire sauce
2 cans cream of mushroom soup
1 medium onion, sliced or diced
1 tsp garlic powder
1 tsp parsley

Place pork chops crock pot (or in baking dish for oven). Lay onion slices (I chopped mine but you could do rings also) over pork chops. Mix the rest of ingredients in a bowl and pour over pork chops. Cook on low in crock pot for 5-6 hours (or in oven on 350 for 1 hour). Note: After baking I remove the chops and strain the gravy. This way I have a smooth gravy and I reserve the onions (and mushrooms if you use them) for those who like them to put them on their chops.

SOURCE: Real Mom Kitchen

Marinated Flank Steak
(Makes 4-6 servings)

2-3 pound flank steak or London Broil
2 T balsamic vinegar
2 T fresh lemon juice
1 T Dijon mustard
1 T Worcestershire sauce
1 T finely minced fresh garlic
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. dried thyme
1 tsp. smoked paprika or paprika
1/4 cup olive oil

Combine balsamic vinegar, lemon juice, Dijon, Worcestershire sauce, garlic, and spices, then whisk in olive oil.

Trim the flank steak so there is not a lot of visible fat. Then make small scores about 1/4 inch deep and 1/4 inch apart on both sides of the meat. (This allows the marinade to penetrate more, but it's optional.) Place meat in a ziploc bag, using the smallest size you can fit it into. Pour marinade mixture over meat, then marinate in refrigerator 8-24 hours.

To cook, take meat out of the refrigerator, drain off marinade, and let it come to room temperature while you preheat grill to high heat. (you can rinse the bag in warm water if your in a hurry.) Turn grill to medium-high or let coals cool down before you put the meat on. If using a meat thermometer , cook to a temperature to 130F. If using instant read meat thermometer, start checking temperature after you turn the meat and cook to 130F. I turned the meat after about 6 minutes, and my flank steak reached this temperature in about 11 minutes, but cooking time will depend on how hot the grill is, the size of your steak, and the temperature of the meat when you start. The meat will continue to cook as it rests, so it's best to remove from the grill when it's underdone rather than overdone.

When meat reaches that temperature remove from the grill and let rest 5-10 minutes for smaller pieces or 10-15 minutes for larger pieces. Cut meat into thin slices across the grain and serve immediately.

Friday, September 18, 2009

Helen's Spanish Rice

* Exported from MasterCook *

Recipe By :Helen Jolly of Kenosha, Wisconsin
Serving Size : 6
Preparation Time :0:00

Categories : Core
Amount Measure Ingredient -- Preparation Method -------- ------------ ------------ ---------
--------- --

1 cup instant brown rice
1 pound extra lean ground beef
1/2 onion -- chopped
3 tablespoons canola oil
1 clove garlic -- minced
1/2 green bell pepper -- chopped
2 1/2 cups stewed tomatoes
1 teaspoon salt
2 teaspoons chili powder

1. Wash rice, drain and allow to dry thoroughly.

2. Heat oil in heavy skillet; add rice.

Cook, stirring constantly, until
lightly browned, about 10 minutes.

3. Add onions, garlic, green peppers and beef.

Stir often to break up and
brown meat; cook until onion is limp and lightly browned.

4. Add undrained tomatoes and seasonings.

Cover and simmer about 25 minutes
or until rice is tender and most of the liquid has been absorbed. Let stand, covered for about 5 minutes before serving. - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 356 Calories; 20g Fat (50.2% calories
from fat); 17g Protein; 28g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol 94mg Sodium. Exchanges: 1 1/2 Grain(Starch) ; 2 Lean Meat; 1 1/2 Vegetable; 3 Fat. NOTES : POINTS PER SERVING: 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Helen's Spanish Rice

* Exported from MasterCook *


Recipe By :Helen Jolly of Kenosha, Wisconsin
Serving Size : 6 Preparation Time :0:00
Categories : Core Skillet

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
1 cup instant brown rice
1 pound extra lean ground beef
1/2 onion -- chopped
3 tablespoons canola oil
1 clove garlic -- minced
1/2 green bell pepper -- chopped
2 1/2 cups stewed tomatoes (I don't care for this with stewed tomatoes because I think it makes the mix too sweet)
1 teaspoon salt
3 tbsp no salt added taco seasoning mix (recipe below)

1. Wash rice, drain and allow to dry thoroughly.

2. Heat oil in heavy skillet; add rice. Cook, stirring constantly, until
lightly browned, about 10 minutes.

3. Add onions, garlic, green peppers and beef. Stir often to break up and
brown meat; cook until onion is limp and lightly browned.

4. Add undrained tomatoes and seasonings. Cover and simmer about 25 minutes
or until rice is tender and most of the liquid has been absorbed. Let stand,
covered for about 5 minutes before serving.

Salt Free MSG Free Seasoning Salt

Taco Seasoning II


"A mixture of spices and a little cornstarch for thickening, that closely resembles The packaged taco seasoning you might find in the store. There is no salt in this mixture."

Taco Seasoning II Recipe

Original recipe yield 21 teaspoons



* 6 teaspoons chili powder
* 5 teaspoons paprika
* 4 1/2 teaspoons ground cumin
* 2 1/2 teaspoons onion powder
* 2 1/2 teaspoons garlic powder
* 1 1/2 teaspoons cornstarch
* 1/8 teaspoon cayenne pepper


1. In a jar with a tight fitting lid, combine chili powder, paprika, cumin, onion powder, garlic powder, cayenne pepper and cornstarch. Close lid securely, and shake well to mix contents. 7 teaspoons is equivalent to 1 (1.25 ounce) package of taco seasoning.


- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 356 Calories; 20g Fat (50.2% calories
from fat); 17g Protein; 28g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol
94mg Sodium. Exchanges: 1 1/2 Grain(Starch) ; 2 Lean Meat; 1 1/2 Vegetable;
3 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Tangy Tomato Bacon Dressing

When I make this I use the fake bacon bits (they have a bit less salt)
and low fat or ff Miracle Whip, as my husband prefers that to regular
mayo, and regular, not low-salt, ketchup.

Sue in NJ

Tangy Tomato Bacon Dressing

3/4 cup fat free French dressing
2 tablespoons reduced sodium ketchup
2 tablespoons fat free mayo
2 tablespoons white vinegar
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1/4 cup bacon bits

In a medium bowl, combine all ingredients mix well. Cover and
refrigerate for at least 30 minutes.

57 calories, 1gm fat, 1gm protein, 11gm carbs, 412 mg sodium, 1mg
calcium, 0gm fiber

Foodmover Exchanges 1/2 starch
Recipe by Gina

Chilean Corn Casserole

RECIPE ~ Chilean Corn Casserole

A traditional Chilean dish, this "Pastél de Choclo" is a family favourite. Here is my mother's vegetarian version, which omits the usual beef and chicken. Make lots, you'll want seconds!

5 bags of frozen corn kernels (1-pound bags), thawed
1 Tbsp each butter and vegetable shortening or olive oil
1 onion, minced
2 eggs
1/4 cup milk (cow's, soy or rice)
1 heaping Tbsp minced fresh basil or 1 tsp dried basil
sea salt to taste
sugar for browning

Using a blender or food processor, puree the corn in batches until blended but leaving a rough texture, like chunky oatmeal. (Do not overprocess into a smooth paste.)

In a large pot, fry the onion in the shortening and butter until soft. Add the blended corn and cook over medium heat, stirring constantly to avoid sticking. Cook for at least 30 minutes, until fully cooked. Stir in basil and salt and cook 10 more minutes.

In a small bowl, combine the eggs and milk then stir into the corn mixture. Immediately remove from the heat and mix well. Empty the corn mixture into a large casserole dish or deep earthen dish (must be oven proof) and dust the top with sugar, about 2 tablespoons. Place in the oven at 350F for about 15 minutes until the edges start to bubble. Change the heat to broil and cook just long enough to brown the top, about 5 minutes. Check to make sure it doesn't burn.

Remove from oven and allow to cool slightly, about 5 to 10 minutes. Serve with a plate of sliced tomatoes with minced onion and cilantro, seasoned with olive oil and salt. Serves 4.

Lemon Ricotta Cookies with Lemon Glaze

giada de laurentiis's lemon ricotta cookies with lemon glaze

I think these will be on the menu for my next tea party.

Yields: 44 cookies



  • 2 1/2 cup(s) all-purpose flour
  • 1 teaspoon(s) baking powder
  • 1 teaspoon(s) salt
  • 1/2 cup(s) (1 stick) unsalted butter, softened
  • 2 cup(s) sugar
  • 2 large eggs
  • 1 container(s) (15-ounce) whole-milk ricotta cheese
  • 3 tablespoon(s) fresh lemon juice
  • Grated zest from one lemon


  • 1 1/2 cup(s) powdered sugar
  • 3 tablespoon(s) fresh lemon juice
  • Grated zest from one lemon


  1. Heat oven to 375°F. Line two baking sheets with parchment paper.
  2. Cookies: In a medium bowl, combine flour, baking powder, and salt. Set aside.
  3. In a large bowl, combine butter and sugar. Using an electric mixer, beat mixture until light and fluffy, about 3 minutes. Add eggs, one at a time, beating until incorporated. Add the ricotta cheese, lemon juice, and lemon zest and beat to combine. Stir in the dry ingredients.
  4. Spoon about 2 tablespoons of dough for each cookie onto prepared baking sheets. Bake 15 minutes, until slightly golden at the edges. Remove from oven and let cookies rest on baking sheets 20 minutes.
  5. Glaze: In a small bowl, combine powdered sugar, lemon juice, and zest; stir until smooth. Spoon about 1/2 teaspoon onto each cookie, and use back of the spoon to gently spread. Let the glaze harden about 2 hours. Pack the cookies in a decorative container.

Saturday, September 12, 2009

Black Bean Pasta Cancun

Take a Cancun trip for two without leaving home! This easy pasta salad combines pasta, black beans and all the flavors of Cancun. From eatbetteramerica.

Prep Time:25 min
Start to Finish:25 min
makes:2 servings

2cups uncooked radiatore (nugget) pasta (4 oz)
1can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes with green chilies
1cup Progresso® black beans (from 15-oz can), drained, rinsed
1/2teaspoon grated lime peel
1/4teaspoon ground cumin
1/4bell pepper, cut into 2x1/4-inch strips
2tablespoons fat-free sour cream
2lime wedges

Cilantro leaves, if desired

1.Cook and drain pasta as directed on package, omitting salt.
2.Meanwhile, in 2-quart saucepan, heat tomatoes to boiling. Stir in pasta, beans, lime peel, cumin and bell pepper. Reduce heat to low; cover and cook 2 to 3 minutes, stirring occasionally, until hot. Garnish with sour cream, lime and cilantro. Squeeze lime over pasta.
High Altitude (3500-6500 ft): No change.

Nutritional Information
1 Serving: Calories 430 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 120mg; Total Carbohydrate 83g (Dietary Fiber 14g, Sugars 7g); Protein 18g % Daily Value*: Vitamin A 30%; Vitamin C 35%; Calcium 15%; Iron 25% Exchanges: 4 Starch; 1 Other Carbohydrate; 1 Vegetable; 1/2 Very Lean Meat Carbohydrate Choices: 5 1/2 MyPyramid Servings: 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Asian Rice and Bean Burgers

Skip the beef! Brown rice, lentils, cashews and a dash of stir-fry sauce make sensational veggie burgers. From eatbetteramerica.

Prep Time:25 min
Start to Finish:1 hr 15 min
makes:4 servings

1/2cup uncooked brown rice
1/4cup dried lentils (2 oz), sorted, rinsed
1 1/2cups water
2tablespoons finely chopped cashews, slivered almonds or dry-roasted peanuts
2tablespoons Progresso® plain dry bread crumbs
2tablespoons stir-fry sauce
4medium green onions, finely chopped (1/4 cup)
1/4cup fat-free egg product
Vegetable Sauce
1medium stalk celery, sliced (1/2 cup)
1medium carrot, peeled, sliced (1/2 cup)
1/2cup water
2tablespoons stir-fry sauce

Hot cooked Chinese noodles or rice, if desired

1.In 2-quart saucepan, heat rice, lentils and 1 1/2 cups water to boiling. Reduce heat to low. Cover; simmer 30 to 40 minutes, stirring occasionally, until lentils are tender and water is absorbed. Cool slightly.
2.In saucepan, mash rice mixture slightly with fork. Stir in remaining burger ingredients. Shape mixture into 4 patties, about 1/2 inch thick.
3.Spray 10-inch skillet with cooking spray. Cook patties in skillet about 10 minutes, turning once, until golden brown. Remove from skillet; keep warm.
4.In same skillet, mix sauce ingredients; heat to boiling. Reduce heat to medium; add burgers. Cover; cook 5 to 8 minutes until burgers are hot and vegetables are crisp-tender. Serve sauce and burgers over Chinese noodles.

Nutritional Information
1 Serving: Calories 200 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 600mg; Total Carbohydrate 35g (Dietary Fiber 5g, Sugars 5g); Protein 8g % Daily Value*: Vitamin A 60%; Vitamin C 2%; Calcium 4%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

Sunday, September 6, 2009

Smothered leeks and kohlrabi

Smothering is a way of cooking vegetables with a little fat and the least possible amount of water, in a covered pan (I guess that's the smothering bit) until very, very tender. Kohlrabi holds together well, adding its own natural sweetness.


3 leeks, trimmed and cut into 2cm/¾in lengths
2 kohlrabi (around 650g/1lb 7oz), trimmed, peeled and cut into 2cm/¾in cubes
3 large carrots (around 550g/1¼lb), peeled and cut into 2cm/¾in pieces
6 garlic cloves
1 bay leaf
2 sprigs fresh thyme
water, to cover
salt and freshly ground black pepper
40g/1½oz butter (I'll be using olive oil instead)


1. Place the leeks, kohlrabi, carrots and garlic into a wide shallow pan which will take them in a single layer. Tuck the herbs down among them.
2. Pour in enough water to come about 1.5cm/½in up the sides of the pan. Season with salt and freshly ground black pepper and dot with butter.
3. Bring up to the boil, then reduce the heat to the absolute minimum. Cover the pan with a lid or foil and leave to cook very gently for about an hour, stirring occasionally to make sure that it doesn't catch. If necessary add an extra splash of water, or if it ends up too watery, uncover and boil the water off. Either way, you are aiming to end up with meltingly tender vegetables, perhaps slightly patched with brown towards the end of cooking, with little more than a few tablespoonfuls of syrupy liquid left in the pan. Serve warm.


Friday, September 4, 2009

Indian-Spiced Potatoes and Spinach

SOURCE: The Sugar Solution
2 medium russet potatoes, scrubbed and cut into ½" chunks
2 tablespoons canola oil
3 large cloves garlic, minced
1 medium onion, chopped
1¾ teaspoons ground cumin
¾ teaspoon ground coriander
½ teaspoon ground turmeric
¼ teaspoon ground ginger
¼ teaspoon salt
¼ teaspoon ground black pepper
? teaspoon ground cinnamon
2 cups frozen cut leaf spinach (from a bag)
2-4 tablespoons water
½ cup (4 ounces) fat-free plain yogurt

Place a steamer basket in a large saucepan with ½ inch of water. Place the potatoes in the steamer and bring to a boil over high heat. Reduce the heat to medium, cover, and cook for 20 minutes, or until the potatoes are very tender. Drain the potatoes and transfer to a bowl. Cover to keep warm. Dry the saucepan.

Heat the oil in the saucepan over medium heat. Add the garlic and onion and cook, stirring frequently, for 5 minutes, or until soft. Add the cumin, coriander, turmeric, ginger, salt, pepper, and cinnamon. Cook, stirring, for 30 seconds.

Add the potatoes and cook, stirring frequently, for 5 minutes, or until crisp and golden. Add the spinach and 2 tablespoons of the water. Cover and cook, tossing gently (add additional water 1 tablespoon at a time, if needed), for 5 minutes, or until heated through.

Place in a serving bowl. Spoon the yogurt on top and serve hot.

Makes 4 servings

Per serving: 195 calories, 8 g protein, 24 g carbohydrates, 7 g fat, 1 mg cholesterol, 350 mg sodium, 6 g dietary fiber
Diet Exchanges: 1 vegetable, 1 bread, 1 meat, 1 fat
Carb Choices: 1½

Chicken Hungarian Goulash

Chicken Hungarian Goulash

4 1/2 ounces ziti pasta, tube shape (1 1/2 cups uncooked)
1 pound skinless, boneless chicken breasts, cut into bite-size pieces
3/4 cup onion, chopped
1 1/2 cups chopped green bell pepper
1 can (14.5 ounces) diced tomatoes, not drained*
1 can (8 ounces) tomato sauce*
1/2 to 1 tablespoon paprika
1 tablespoon dried parsley
1/2 teaspoon salt (optional)
1/8 teaspoon ground black pepper

Cook pasta noodles according to package directions, omitting salt and oil. Drain and set aside.

Meanwhile, spray a large skillet with nonstick cooking spray. Add chicken, onion, and green pepper and stir-fry until browned. Add diced tomatoes, tomato sauce, paprika, parsley and cooked noodles. Simmer until chicken is cooked. Serves: 4.

Note: One serving is a good source of fiber.

* Sodium is figured for no added salt.

Variation: For Beef Hungarian Goulash, substitute 1 pound top sirloin for chicken.

Nutritional Information
Serving Size: 1 1/2 cups
Carb Servings: 2 1/2
Exchanges: 2 starch, 2 vegetable, 3 lean meat
Nutrient Analysis with Chicken: calories 315, total fat 4g, saturated fat 1g, cholesterol 69mg, sodium 96mg, total carbohydrate 38g, dietary fiber 4g, sugars 11g, protein 32g
Nutrient Analysis with Beef: calories 321, total fat 6g, saturated fat 2g, cholesterol 64mg, sodium 84mg, total carbohydrate 38g, dietary fiber 4g, sugars 11g, protein 29g

Source for both recipes: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D

Hawaiian Chicken Salad

A good way to use up leftover chicken or turkey

Hawaiian Chicken Salad

2 cups chicken or turkey, cooked and cubed
2 cups brown rice, cooked and cold
1 cup celery, diced
1 (8 ounce) can sliced water chestnuts, drained
2 (8 ounce) cans pineapple tidbits in juice, drained
1/3 cup light mayonnaise
2 tablespoons fat-free milk
1 tablespoon lemon juice
1/2 teaspoon salt (optional)
1/2 teaspoon curry powder
1/4 teaspoon ground black pepper

In a large bowl, mix chicken or turkey, rice, celery, water chestnuts, and pineapple.

In a smaller bowl, mix mayonnaise, milk, lemon juice, salt, curry powder and pepper for the dressing.

Toss dressing with the chicken mixture. Serves: 4.

Nutritional Information
Serving Size: 1 1/2 cups
Carb Servings:
Exchanges: 1 1/2 starch, 1/2 fruit, 3 lean meat
Nutrient Analysis: calories 294, total fat 9g, saturated fat 1g, cholesterol 59mg, sodium 209mg, total carbohydrate 28g, dietary fiber 2g, sugars 4g, protein 25g

Wednesday, September 2, 2009

Holiday Scalloped Potatoes

A stray from the norm in terms of scalloped potatoes, these are savory and
requested by the hubbers for Thanksgiving and Christmas.

Holiday Scalloped Potatoes

1-1/2 lbs red potatoes or yukon gold
1 lb sweet potatoes
1 medium onion, chopped (1/2 cup)
1/4 c. margarine
3 tbsp. flour
2-1/4 c. ff evaporated milk (very important for consistency)
1/2 c. parmesan cheese
1/2 tsp dried taragon
1/2 tsp salt
1/2 tsp pepper

Preheat oven to 350. Thinly slice the red or or yukon potatoes-
DO NOT PEEL. Peel and thinly slice the sweet potatoes.

In medium saucepan, cook onion in margarine until tender.
Stir in flour; cook and stir for 1 minute. Add milk all at once.
Cook and stir until thickened and bubbly. Stir in parmesan cheese,
tarragon, salt and pepper.

Arrange half of the potatoes in greased 2-qt. baking dish,
alternating in rows if desired. Spoon half of sauce over
potatoes. Arrange remaining potatoes and sweet potatoes over sauce.

Top with remaining sauce.

Bake covered for 40 minutes. Uncover and bake 30 minutes longer
or until potatoes are tender and sauce is golden.

8 servings

NUTRITION FACTS: 237 calories, 10 g total fat ( 6 g saturated).
26 mg cholesterol, 366 mg sodium, 30 g carb, 3 g dietary fiber,
8 g protein

Grandma Sherbondy's Poppy Seed Cake

This recipe is a family favorite. My grandmother made this recipe only for the holidays and it just wasn't the holidays without it. Be prepared for compliments!!!

Grandma's Poppy Seed Cake

1 can Solo poppy seed filling
1 c. butter or margarine
1 c sour cream
4 eggs, separated
1 tsp vanilla
1 tsp salt
1 tsp baking soda
1 1/2 c. sugar
2 1/2 c flour

Preheat oven to 350 degrees.

Cream butter and sugar until light and fluffy. Add poppy seed filling.
Add egg yolks, one at a time, beating well after each addition.
Blend in vanilla and sour cream.

Sift together flour, soda, and salt, add gradually to poppy mixture,
beating well after each addition. Fold in stiffly beaten egg whites.
Pour into greased 9 or 10" greased tube pan.

Bake in 350 degree oven 50-60 minutes or until knife inserted comes
out clean. Allow cake to cool about 15 minutes. Remove from pan.

English Tea Squares

English Tea Squares

3/4 c. butter or margarine
1 c. sugar
1 egg
1 tsp vanilla
2 c. sifted flour
1/4 tsp. allspice
1 c. chopped almonds or walnuts
1/2 c. strawberry jam
3 tbsp powdered sugar

Preheat oven to 350.

Beat butter until light; add sugar and cream until light and fluffy.
Beat in egg and vanilla to blend well. Stir in flour, allspice,
and nuts.

Spoon about 1/2 of mixture into lightly greased 9" square pan. Carefully
spread jam over top. Top with remaining dough.

Bake 40-45 minutes or until lightly browned. Remove to cooling rack
and sift powdered sugar over top. Cut into 1-1/2" squares when cooled.

Makes 3 dozen.

SOURCE: Leisa Franks

Cranberry Nut Bread

* Exported from MasterCook *

Cranberry Nut Bread

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Muffins, Quick Breads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 Tablespoons vegetable shortening
1 cup sugar
1 egg
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1 cup cranberries -- cut in half
1 orange -- juice & rind (add OJ or water to
make 3/4 c. of liquid)
1/2 cup pecans

Grease and flour a 1-lb. loaf pan. Combine all ingredients,
don't over mix. Bake 1 hour at 350 degrees. Should leave
sides of pan when done; test with a toothpick. Let stand
for 24 hours. Freezes well.

"Ocean Spray"
"1 pound"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 204 Calories; 6g Fat
(25.0% calories from fat); 3g Protein; 36g Carbohydrate;
1g Dietary Fiber; 16mg Cholesterol; 208mg Sodium.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat;
1 Other Carbohydrates.

I do cut the cranberries by hand or get DH to if I'm lucky.
You can chop the nuts in the processor. I would do them first
and remove. Then do your orange, the whole orange less seeds.
Add your other liquid ingredients and then add the dry to mix.
If it appears too dry, here is where I add more OJ.
Stir your previously chopped nuts and the cranberries in last.

PER SERVING (1 slice): Cal. 211, Fat Cal. 54, Protein 3grams, Carb. 37grams,
Fat 6grams, Chol. 18mg., Sodium 313mg.

SOURCE: Ocean Spray

Cranberry Thanksgiving Salad


2 C. fresh cranberries
1/2 C. Splenda
1 1/2 C. cold water
1 (4-serving) pkg. sugar-free strawberry Jell-O
2 C. (2 med.) diced bananas
6 T. (1 1/2 oz.) chopped walnuts
1/4 C. fat free mayo
1/2 C. Cool Whip Free
Lettuce leaves

In a medium saucepan, combine cranberries, Splenda and water.
Cook over medium heat until cranberries become soft, stirring often.
Remove from heat. Stir in dry Jell-O.

Refrigerate until syrupy. Fold in bananas and walnuts. Pour into
8x8" dish. Refrigerate until set. Cut into 8 servings. In a
small bowl, combine mayo and Cool Whip. For each serving, place
salad piece on lettuce leaf and top with full 1 T. mayo mixture.

Serves 8 - Each serving equals:
HE: 3/4 Fr, 1/2 Fa, 1/4 Pr, 1/4 Sl, 4 OC
104 Calories, 4 gm Fa, 1 gm Pr, 16 gm Ca, 72 mg So, 11 mg Cl, 2 gm Fi
DIABETIC: 1/2 Fr, 1/2 Fa, 1/1 St/Ca

from "Healthy Exchanges Newsletter" November 2000


Here is a good fudge recipe. I hope you all enjoy it.

Christmas Fudge
1 Hershey bar (26 oz.)
1 large package chocolate chips
1 lb. nuts
1 jar marshmallow cream (8oz.)
1 1/2 cup sugar
1 cup evaporated milk
2 tsp. vanilla
1 tsp. salt
In a bowl, chop the Hershey bar into pieces and add the chocolate chips,
nuts and marshmallow cream. In a 5 qt. pan, bring the sugar, milk,
vanilla and salt to a boil. Let cook for 3 minutes and no longer.

Mix in the Hershey bar mixture. (You have to work fast or it will set

And you may need someone to help pour.) Pour on cookie sheets.

By Robin from Washington, IA



* Exported from MasterCook *


Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Breasts Stew

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
2 tablespoons olive oil
6 slices Canadian bacon -- diced 1/2 inch
8 ounces mushroom -- sliced
1 green bell pepper -- cubed
1 red bell pepper -- cubed
1 bunch green onions -- 1/2 - 1 "chunks
1 pound boneless skinless chicken breasts -- 1" cubes
2 tablespoons balsamic vinegar
1/2 teaspoon marjoram
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup fat-free chicken broth
2 cups tomatoes -- canned

Heat olive oil in a large skillet; sauté bacon until browned.
Add mushrooms, peppers and green onions and sauté for a minute.
Add vinegar and cook 1 minute more, scraping up the browned bits from the bottom of the pan. Set aside.

Place chicken in slow cooker. Add sautéed bacon and vegetable mixture
to the pot, the olives (optional). Combine the remaining ingredients in a
bowl and mix. Pour over chicken and vegetables in the slow cooker. Cover and
cook on low for 8 - 10 hours. Can serve over rice.

"Simmering_Crockpot@ yahoogroups. com"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 203 Calories; 8g Fat
(34.4% calories from fat); 25g Protein; 8g Carbohydrate; 2g
Dietary Fiber; 58mg Cholesterol; 655mg Sodium.

Exchanges: 0 Grain(Starch) ; 3 1/2 Lean Meat; 1 1/2 Vegetable;
0 Fruit; 1 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Asian Chicken

 Asian Chicken

1 green pepper, cut into stips
1 yellow pepper, cut into strips
1 onion, chopped
2 cloves garlic, minced
1 8-oz. can sliced water chestnuts, drained
1 4 1/2-oz. jar whole mushrooms, drained
1/2 tsp ground ginger
4-6 boneless chicken breasts
4 Tbs hoisin sauce
1 tsp cayenne pepper

Place red pepper, green pepper, yellow pepper, garlic, water
chestnuts, mushrooms and ginger in stoneware; stir to blend. Place
breast on top of vegetables. Drizzle hoisin sauce over top of chicken
sprinkle with cayenne pepper. Cook on Low for 8 hours or High for 4

This recipe is from

El Grande Garden Skillet

El Grande Garden Vegetable Skillet
Serves 4 (1-1/4 cups)

1 cup coarsely chopped onion
1 cup coarsely chopped green bell pepper
3 cups diced cooked potatoes
1-1/2 cups chopped fresh tomatoes
1/2 cup salsa
1 tsp chili seasoning
1/2 tsp dried minced garlic
1 tsp dried parsley flakes
1/4 tsp black pepper

In a large skillet sprayed with olive oil flavored cooking spray, saute onion,
green pepper, and potatoes for 5 minutes, stirring often. Stir in tomatoes,
salsa, chili seasoning, garlic, parsley flakes, and black pepper. Continue
cooking for 5 minutes or until mixture is heated through, stirring occasionally.

152 Calories;0g Fat;4g Fiber
Exchanges: 1-1/2 Starch; 1 Vegetable

Vegetable Stir Fry

Vegetable Stir Fry
Serves: 4 (large portions)

3 cups of thinned slices celery
2 cups of carrots sliced
4 cups of mushrooms( I love mushrooms)
1 large red pepper
1 large green pepper
1 large orange pepper
1 bunch of broccoli sliced into florets
2 large onions sliced into small chunks
about 4 small slices of fresh ginger root
1 tablespoon of corn starch or arrowroot
1/2 cup of FF Italian Dressing
2 tablespoons of Extra Virgin Olive Oil
1 clove of garlic minced

Heat your wok or a large deep frying pan 2 tbsp of oil.
I start with the garlic , onion and ginger root
Next goes in the celery and carrots
Then the peppers, broccoli and mushrooms

When veggies are ready I take the 1/2 cup of Itialian
that I have mixed in 1 tablespoon of corn starch and
pour onto of veggies and very quickly stir fry and mix
till veggies are coated and sauce thickens a bit.

You can eat this by itself or serve either over rice
or chinese noodles.

Calories are 202 per serving.
For 1 serving(1cup) of noodles add 230 calories (your meal is still only 432
For 1 serving(1cup) of rice add 220 calories (I use brown rice and the meal is
still only 422 calories)



* Exported from MasterCook *


Recipe By :Weight
Serving Size : 4 Preparation Time :0:00
Categories : Spaghetti Squash

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
2 pounds spaghetti squash -- raw
2 teaspoons olive oil
1/2 cup scallions -- sliced
2 teaspoons garlic -- minced
1 14 1/2 oz. can diced tomatoes -- undrained
1 cup chickpeas -- canned, drained and rinsed
1 teaspoon dried oregano
1 teaspoon lemon zest -- freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup dill -- or mint, fresh, chopped
1/4 cup fat-free crumbled feta -- or pot cheese

1. Pierce squash with a fork in several places.
Place on a microwave-safe plate in microwave. Microwave on high,
turning squash over every 3 minutes, until tender, about 12 to 15
minutes; let stand 5 minutes.

Halve squash lengthwise and scoop out seeds.

2. Meanwhile, heat oil in a large nonstick skillet. Add scallions and
garlic; cook, stirring until fragrant, about 1 minute. Add diced
tomatoes, chickpeas, oregano, lemon zest, salt and pepper;
bring to a boil.

3. Cut cooked squash in half lengthwise; scrape out seeds and
then scrape strands of squash into skillet with a fork.

Cook, stirring, until squash strands are well coated.
Remove from heat and stir in dill or mint. Top with feta cheese.

Yields about 1 cup of squash and 1 tablespoon of cheese per serving.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 302 Calories; 7g Fat
(19.4% calories from fat); 12g Protein; 53g Carbohydrate;
10g Dietary Fiber; 0mg Cholesterol; 195mg Sodium.

Exchanges: 2 Grain(Starch) ; 1/2 Lean Meat; 4
Vegetable; 0 Fruit; 1 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

Asparagus Tomato Stir Fry

1 bunch green onions, chopped, green and all into 1" pieces
1 bunch asparagus, sliced into 1" strips
1 large red sweet pepper, sliced into 1" strips
2 cloves garlic, minced
olive oil
1 can kidney beans, drained and rinsed
1 can whole tomatoes
fresh ground black pepper
1/2 tsp oregano
1/8 tsp cayenne

Saute onions and red pepper, until softened, add kidney beans, heat
through then add asparagus garlic, tomatoes and spices and simmer
15-20 minutes. ( Until the asparagus is tender).

Sliced up some homemade sourdough rye bread and had a feast.


Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"


- 4 large, plump red bell peppers
- 2 teaspoons extra-virgin olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1-2 jalapeno peppers, seeded and minced
- 3 cups diced zucchini
- 1-1/2 cups fresh corn kernels (from 3 ears) or frozen
- 1/2 teaspoon salt, or to taste
- 1/2 cup grated Muenster or Monterey Jack cheese
- 1/4 cup chopped fresh cilantro
- Freshly ground pepper to taste
- Paprika for garnish


Preheat oven to 450 degrees F.
Coat a baking sheet with cooking spray.

Halve peppers lengthwise, leaving stems intact. With a paring
knife, remove seeds and ribs. Place peppers, cut-side down,
on the prepared baking sheet. Bake until the peppers are just
tender, 10 to 15 minutes. Set aside.

Reduce oven temperature to 375 degrees F.
Coat a 9-by-13-inch baking dish with cooking spray.

Heat oil in a large skillet over medium heat. Add onion and
cook, stirring occasionally, until softened, 3 to 5 minutes.
Add garlic and jalapeno; cook, stirring, for 1 minute. Add
zucchini, corn and salt; cook, stirring occasionally, until
the vegetables are tender, about 10 minutes. Let cool. Stir
in cheese and cilantro. Season with pepper.

Divide the mixture among the pepper halves.
Place in the prepared baking dish.

Add 2 to 3 tablespoons water to the baking dish. Cover with foil
and bake in the peppers until heated through, about 20 minutes.
Uncover and bake for 5 minutes more. Sprinkle with paprika and serve.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 198, Fat: 8 g, Cholesterol: 14 mg, Carbohydrate: 28 g,
Protein: 9 g, Fiber: 7 g, Sodium: 402 mg
Diabetic Exchanges: 2 Vegetable, 1 Starch, 1 Medium-Fat Meat

Spice Substitutions

Basic Ingredient Substitutions

Here are some of the suggestions cited most frequently. The substitution tips
for which there was the most general consensus and which used the most common
ingredients are listed.

Your final product made with the substituted ingredient may differ slightly from
the original food, but still be acceptable in flavor, texture and appearance.

Amount: 1 teaspoon
Substitute: 1/2 teaspoon cinnamon plus 1/2 teaspoon ground cloves

Apple Pie Spice
Amount: 1 teaspoon
Substitute: 1/2 teaspoon cinnamon plus 1/4 teaspoon nutmeg plus 1/8 teaspoon

Baking Powder, Double-Acting
Amount: 1 teaspoon
Substitute: 1/4 teaspoon baking soda plus 5/8 teaspoon cream of tartar
Baking Soda
There is NO substitute for baking soda

Amount: 1 cup
- 1 cup regular margarine
- 1 cup vegetable shortening (for baking)

- An equal amount of oil can be substituted for a similar portion of MELTED butter
if the recipe specifies using MELTED butter.

TIP 1: According to the National Association of Margarine Manufacturers, you can
tell "if the product is regular margarine by checking the Nutrition Facts:
a one tablespoon serving will have 100 calories." Products that contain less than
80 percent fat often give the fat percentage on the front of the package.

If the margarine is labeled "light," "lower fat," "reduced fat," "reduced calorie/
diet" or "fat-free" or is called a "vegetable oil spread," you may be less
successful substituting it for butter OR for regular margarine in baking and
in some cooking procedures. These products are higher in water and lower in fat
content and won't perform in the same way as regular butter or margarine.

For additional information about using the various forms of margarine in recipes,
check the Web site of the National Association of Margarine Manufacturers:

TIP 2: There is no standard procedure to substitute liquid oil for solid shortening
in cooking. Oil is 100 percent fat, while butter, margarine and other solid
shortenings are lower in fat on a volume-for-volume basis.

Also, for some recipes, solid shortening helps incorporate air into the batter
when it is whipped with other ingredients such as sugar and eggs. If you try to
whip these ingredients with oil, your baked product is likely to be more compact
and oily in texture. Your most successful substitution occurs if your recipe calls
for MELTED butter, in which case you can usually substitute an equal amount of oil.

Amount: 1 cup
Substitute: 1 tablespoon lemon juice or vinegar plus enough regular milk to make
1 cup (allow to stand 5 minutes)

Chili Sauce
Amount: 1 cup
Substitute: 1 cup tomato sauce, 1/4 cup brown sugar, 2 tablespoons vinegar,
1/4 teaspoon cinnamon, dash of ground cloves and dash of allspice

Chocolate, Unsweetened
Amount: 1 ounce
Substitute: 3 tablespoons cocoa plus 1 tablespoon butter or regular margarine or
vegetable oil

Cornstarch (for thickening)
Amount: 1 tablespoon
Substitute: 2 tablespoons flour
TIP: Liquids thickened with cornstarch will be somewhat translucent while flour
gives a more opaque appearance. Cornstarch will thicken a liquid almost immediately. A flour-based sauce or gravy must be cooked longer to thicken and will have a floury taste if undercooked. Joy of Cooking cookbook (Scribner, 1997) advises when using flour as a substitution for cornstarch in sauces and gravies, that you simmer it for about 3 minutes AFTER it has thickened to help avoid a raw taste of flour.

Cornstarch-thickened liquids are more likely to thin if overheated or cooked too
long. Regardless of whether you use cornstarch or flour, mix it with a little
cold water or other cold liquid, about two parts liquid to one part thickener,
before adding it to the rest of the liquid . (Note: when you mix flour with fat
to make a roux for use as a thickener, you would not dissolve it in liquid first.)

Cream, Whipping
Amount:1 cup unwhipped
Substitute: If you wish to use a commercial pre-whipped whipped cream or whipped
cream substitute rather than whip your own cream, use the guideline that 1 cup
UNWHIPPED whipping cream expands to 2 cups when WHIPPED. For example, if your
recipe called for 1 cup of cream to make whipped cream, you could substitute
2 cups of an already whipped product.

Amount: 1 whole egg
- 1/4 cup egg substitute (examples include: Egg Beaters, Second Nature, Scramblers);
check label for specific directions
- Reconstituted powdered eggs; follow package directions

- 2 tablespoons mayonnaise (suitable for use in cake batter). NOTE: If you type
"mayonnaise cake recipe" into your favorite Internet search engine, you'll
find several recipes for cakes made with mayonnaise and NO eggs. This may help
you decide if this substitution will work for your cake.

- 1/2 teaspoon baking powder plus 1 tablespoon vinegar plus 1 tablespoon liquid
(for baking use only)

TIP: If you don't use eggs very often, you may find it helpful to keep some
powdered eggs on hand.

Flour, All-Purpose White Flour
Amount: 1 cup
Substitute: 1/2 cup whole wheat flour plus 1/2 cup all-purpose flour.
TIP: It's generally recommended that you replace no more than half the all-purpose
white flour with whole wheat flour. Too much whole wheat flour in a recipe calling
for all-purpose flour might result in a reduced volume and a heavier product.

Flour, Cake
Amount: 1 cup
Substitute: 1 cup minus 2 tablespoons all-purpose flour

Flour, Self-Rising
Amount: 1 cup
Substitute: 1 cup minus 2 teaspoons all-purpose flour plus 1 1/2 teaspoons baking
powder and 1/2 teaspoon salt

Amount: 1 small clove
Substitute: 1/8 teaspoon garlic powder

Herbs, Fresh
Amount: 1 tablespoon, finely cut
- 1 teaspoon dried leaf herbs
- 1/2 teaspoon ground dried herbs

Lemon Zest (fresh grated lemon peel)
Amount: 1 teaspoon
Substitute: 1/2 teaspoon lemon extract

Marshmallows, Miniature
Amount: 1 cup
Substitute: 10 large marshmallows

Mayonnaise (for use in salads and salad dressings)
Amount: 1 cup
- 1 cup sour cream
- 1 cup yogurt
- 1 cup cottage cheese pureed in a blender
- Or use any of the above for part of the mayonnaise

Mustard, Dry (in cooked mixtures)
Amount: 1 teaspoon
Substitute: 1 tablespoon prepared mustard

Amount: 1 small or 1/4 cup chopped, fresh onion
Substitute: 1 tablespoon instant minced onion
TIP: Dried onion may be added directly to moist foods such as soups, gravies,
sauces and salad dressings. You may need to rehydrate it with a little water
before adding it to drier foods. Check package directions -- one brand advises
adding an equal amount of water and letting the dried onion stand 5 to 10 minutes.

Pasta (substituting one for another)
Amount: 4 cups COOKED
Substitute:The National Pasta Association suggests these substitution ratios.
Check for more information.
- 8 ounces of UNCOOKED elbow macaroni, medium shells, rotini, twists, spirals,
wagon wheels, bow ties, mostaccioli, penne, radiatore, rigatoni, spaghetti, angel
hair, linguine, vermicelli and fettuccine all produce about 4 cups COOKED pasta

- Use about twice as much UNCOOKED egg noodles to provide 4 cups COOKED pasta.
Approximately 8 ounces UNCOOKED egg noodles equal 2 1/2 cups COOKED noodles.