* Exported from MasterCook * About Carbohydrates And The Gi Recipe By :http://www.self.com/eatwell/glycemic/ Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** There's also a good, balanced article on the glycemic index in Self Magazine (the March or April issue) by Dr. Andrew Weil. Part of it was available online. I'll paste in the Info if I still have it. EUREKA! Here it is:The Truth About Carbohydrates (Finally!) BY ANDREW WEIL, M.D. http://www.self.com/eatwell/glycemic/ With the popularity of high-protein, low-carbohydrate diets over the past few years, carbs have been the subject of a lot of controversy. The diet-book authors some of them doctors say carbs make you fat. Most dietitians say that's baloney. Here's a crucial fact both sides are ignoring: It matters what kind of carbs you eat and how your body handles them. You see, not all carbohydrates are the same. Although you can't tell by looking at the food, the molecules of some carbs are like strands of tightly strung beads, while others are shaped more like a tree with many branches. Your body converts the "trees" to glucose (the basic sugar that powers your body) much faster. This provides a quick spurt of energy for a strenuous run but can't properly sustain your body's regular activities. The rate at which the conversion happens is called the food's glycemic index (GI). Foods that convert in a slow, sustained way are considered low GI-they measure less than 55 on a scale of 1 to 100 (cherries score 22; Special K cereal scores 54). Foods that break down rapidly are said to have a high GI. Any food that measures greater than 70 is one you need to watch out for. (A bagel is 72.) High-GI foods can promote weight gain because the bursts of energy they provide may be followed quickly by an energy slump and hunger, leaving you reaching for another snack. Reducing the GI of the foods you eat is crucial for your weight and health. What makes this way of eating easy to follow is that you don't have to give up carbs. Here's my advice for maximizing low-GI carbohydrates and minimizing high ones: * Know your numbers. Check out the chart listing the GI of common foods. There's no magic number to stay below. Just reach for low-GI foods as often as possible. Here's a tip: Think crunchy. Grainy foods have a lower GI than smooth ones because of the large particle size of the flour. Look for "stone ground" or "cracked wheat" whole-grain breads. Other switches: Irish oatmeal for instant and new potatoes for baking ones. * Mix high with low. If you want a high-GI food, eat it with a low-GI one to even out your body's response to the foods. Load pizza with crisp vegetables or spoon fresh blueberries onto a waffle. * Alter your cooking style. When it comes to grains, the firmer the better. Pasta cooked al dente rather than mushy has a lower GI because the less cooked noodle puts up a greater resistance to digestive enzymes, slowing the body's release of insulin. Adapted from SELF, March 2001. Andrew Weil is a professor of medicine at the University of Arizona in Tucson. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * About Spelt Nutrition And Suppliers Recipe By :Various web sources Serving Size : 1 Preparation Time :0:00 Categories : Grains & Cereals Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Triticum spelt "It's a high energy, whole grain food loaded with B vitamins, potassium, iron, complex carbohydrates and protein, is the ideal food for the serious athlete as well as consumers interested in eating healthy foods. As we learn more about the science of nutrition more and more people choose spelt instead of wheat...." (Ref: http://www.wheatlessandwonderful.com/story/what_is_spelt/what_is_spelt.html) The calories vary depending upon the grade -- how it's milled: it comes in flakes, coarse grain etc. But here is some info from one of the suppliers: VITA-SPELT Pastas-Grain-Flour Spelt contains all of the basic materials for a healthy body, including protein, fats, carbohydrates, vitamins, trace elements, and minerals. It also contains vital growth and cell nutritive substances (viridine) which until now have not been isolated, as well as an assimilation factor, not identified at this time. Analysis Average per 100 grams Average per serving 2oz=56.7g Nutritional Calories 382 Protein, grams14.3 Fat, total grams 3 Carbohydrate, grams 74.5 Potassium, mg 385 Get the complete analysis here: Another supplier, Rainbow foods, has a write-up with faqs: includes what it is, nutrition, how to buy it, how to use it, and a few recipes. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * All About Asparagus Recipe By :Crisco Cooks - April edition of the newsletter Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***See Text Below*** Asparagus is a versatile vegetable. While it is often described as one of the signs of spring, it's now available at all times of the year. It can be served chilled or at room temperature in place of a green salad, or hot as a vegetable dish. Look for asparagus with rich green color. The freshest asparagus has firm, straight stalks and closed, compact tips. Its appearance should be crisp and firm, not limp or wrinkled. For ease of cooking, it's best to select stalks of the same diameter. HANDLING ASPARAGUS How to Store: Some asparagus is sold in bundles held with rubber bands. Remove the rubber bands since they pinch and bruise the stalks. If using the same day, rinse the asparagus, pat the stalks dry with a towel, and place loose in a plastic bag in the refrigerator. To store it for up to four days, cut 1 inch from the stem end. Stand the asparagus in a container of water so the stems will not dry out. Cover loosely with plastic wrap. Refrigerate until ready to cook. How to Cook: The thickness of the stalks determines how long asparagus should cook. For all stalks, rinse again under cold water. Then break or cut the spears at the point where the stem turns woody. This will be easy to determine since it is where the stem naturally snaps. For thick stalks, use a small paring knife or a vegetable peeler to peel almost up to the base of the tip up to 2 hours before cooking. The times given below are for large asparagus (11 to 20 stalks per pound). For pencil-thin asparagus, cut back the time, and for colossal thick spears increase the time. To steam asparagus: Tie asparagus together in serving size bundles. Place in steamer or in small saucepan with enough boiling water to cover the lower half of the spears. Cover and cook until tender-crisp (about 7 to 10 minutes). Test one by eating the stalk end at about 5 minutes. To boil asparagus: Cook in a skillet, barely covered with boiling salted water, until tender-crisp, about 4 to 5 minutes. Taste one to be sure. To stir-fry asparagus: The pieces should be no larger than 2 inches, and the stems should be peeled if the stalks are thick. Coat a wok or heavy skillet with 2 tablespoons Crisco Oil. Place over medium-high heat, and when hot, add the asparagus. Stir-fry for 2 minutes, then add 1/4 cup water, cover the pan, and steam for 2 to 3 minutes. To microwave asparagus: Arrange 2 or 3 deep in a dish just large enough to hold them. Cover tightly with plastic wrap, and microwave at HIGH according to this timing: 1/2 pound: 2-3 minutes; 1 pound: 4-5 minutes. Remove the plastic wrap immediately, or asparagus will continue to cook. TIPS Leftover asparagus tips or sliced stalks can be added with cheese to an omelet filling, or pureed and added to a cream of potato soup. If serving cold asparagus with a vinaigrette dressing, add the dressing at the last minute to preserve the pretty green color. Uncovering asparagus for a few seconds during the steaming will enhance its color. YIELD Asparagus is graded by size, according to the number of stalks per pound: Colossal: 7 stalks; Jumbo: 7-10; Large: 11-20; Standard: 21-30; Small: 31-45 1 pound trimmed = 2 cups, cut up = 4 cooked servings NUTRITION Asparagus is an excellent source of folate, a good source of vitamin C, and it supplies some vitamin A, thiamin, riboflavin, B6, potassium, magnesium, vitamin E, and iron. Source: "http://www.crisco.com/newsletter/apr2001/index.htm" S(MC formatted in 2001 by): "4/11/01 (hdeacey@mail.com)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Arizona Turkey Stew Recipe By :Quick Soups, Stews & Breads Serving Size : 8 Preparation Time :0:00 Categories : Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 medium carrots -- cut into thick -- slices 1 large onion -- cut into 1/2-inch -- pieces 3 tablespoons olive oil -- or vegetable oil 1 pound sliced turkey breast -- cut into 1-inch strips 1 teaspoon LAWRY'S Garlic Powder with Parsley 3 tablespoons all-purpose flour 8 small red potatoes -- cut into 1/2-inch cubes 10 ounces frozen peas -- thawed 8 ounces sliced fresh mushrooms 1 1.62 ounces LAWRY'S Spices & Seasoning for Chili 1 cup beef broth 1 8 ounces can tomato sauce In Dutch oven, saute carrots and onion in oil until tender. Stir in turkey strips and Garlic Powder with Parsley; cook 3 minutes or until turkey is just browned. Stir in flour. Stir in remaining ingredients. Bring mixture to a boil; reduce heat. Cover, simmer 40 to 45 minutes until potatoes are tender. Let stand 5 minutes before serving. OVEN DIRECTIONS: In large skillet, saute carrots and onion in oil until tender. Stir in turkey strips and Garlic Powder with Parsley; cook 3 minutes or until turkey is just browned. Stir in flour. Pour mixture into 3-quart casserole dish. Stir in remaining ingredients. Bake, covered, in 450F. oven 40 to 45 minutes or until potatoes are tender. Let stand 5 minutes before serving. Makes 8 to 10 servings Source: "Best Recipes (February 23, 1993)" From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : Presentation: Perfect with a crisp green salad. Using the old 123 WW program and the MC Nutritional values the point count is 5 * Exported from MasterCook * Artichokes With Quick Roasted-garlic Basil Chile Dipping Sauc Recipe By :"Riley J. McIntire" Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium artichokes -- Steamed 1 teaspoon Mexican whole oregano, dry -- steam with 'Chokes 1 teaspoon cumin seed -- steam with 'Chokes Dipping Sauce 2 tablespoons lemon juice 1/2 cup fresh basil leaves -- washed and dried 1 whole Elephant garlic head -- Roasted 12 ounces Trader Joe's Fire Roasted Yellow & Red Peppers, * -- (or roast your own and leave out the chile powder) 2 tablespoons grated pecorino romano 1 teaspoon olive oil 2 tablespoons roasted sesame seeds 1 teaspoon Mild to Wild's New Mexican Chile powder -- to taste 1 milliliter Mild to Wild's Smoked Savina powder -- to taste 1/2 teaspoon fresh ground pepper -- to taste 1/2 teaspoon kosher salt -- to taste Artichokes w/ Quick Roasted-Garlic Basil Chile Dipping Sauce * From label: red & yellow bells, water, olive oil (insignificant fat), garlic, citric acid, salt Separate garlic cloves, leaving some skin, and roast in hot broiler. (If using fresh roasted chiles instead of a jar, start chiles now too.) Turn as needed, some blackening should occur. Cut off stems of artichokes, and remove bottom leaves. Trim about 1/2 inch from tops of artichokes; trim leaves, if desired. Put in steamer or large covered pan and cooked about 45 min until center leaves pull out easily and are tender. Add the Mexican oregano and cumin seed to the herb pan or water. When garlic is done remove skin and trim if needed, quarter it and add all ingredients, except the artichokes, oregano, cumin and lemon juice; to a processor and pulse until blended but has some texture. Add about 1/2 the lemon juice as you pulse. Adjust with juice for a nice, thick paste. Put into serving bowl, cover and set aside while artichokes cook. Serving Ideas : Serve with chicken curry. The sauce would also be great on fish. Description: "Lowfat low labor side dish" Copyright: "2001 Riley McIntire" - - - - - - - - - - - - - - - - - - - NOTES : Prepare the sauce first. Then the artichokes can cook while making any other dishes. * Exported from MasterCook * Asian Soy Stir Fry Recipe By :Soyfoods USA October Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List TVP, Seitan, Tempeh Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Tablespoon soybean oil -- or vegetable oil 1 cup chopped onions 2 cloves garlic -- minced 1 1/2 cups dry textured soy protein chunks 3/4 cup sliced carrots 3/4 cup chopped celery 3/4 cup sliced mushrooms 1 cup peapods 1 teaspoon chicken bouillon granules 1 cup water 1/2 teaspoon light soy sauce 1/4 teaspoon ground white pepper 3/4 cup green soybeans Heat oil in a skillet or wok. Add onion and garlic; stir until onion is soft. Add soy chunks, carrots, celery and 1/2 cup of water; stir for 2 minutes. Add the rest of the ingredients; cover and cook for 3 minutes. Yield: 4 cups Serving size: 2 cups Per serving: 365 calories, 12.5 g fat (1.5 g saturated fat), 30 g protein (24.5 g soy protein), 41 g carbohydrate, 643 mg sodium, 0 mg cholesterol, 17 g dietary fiber. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Vinaigrette #2 Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch green onions -- finely minced 1 bunch cilantro -- chopped 1/4 cup fresh ginger -- peeled and finely chopped 1/4 cup fresh garlic -- minced 1 cup lemon juice 1 cup rice wine vinegar 3/4 cup soy sauce 1/4 cup sugar 1 teaspoon Szechuan peppercorns -- roasted and crushed 1 teaspoon crushed red chili flakes 1 teaspoon black pepper -- freshly ground Kosher salt to taste Combine all ingredients and marinate for at least one hour before use. Refrigerate to store. Source: "Ocean Ave. Seafood, Santa Monica, California" Copyright: "http://livingbetter-carrie.com/recipes/" Yield: "3 1/4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : she calls this a vinaigrette but there is no oil in the mixture * Exported from MasterCook * Asparagus - Buying, Storing - Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** How to Buy: The fresher the asparagus, the sweeter and more delicate it tastes. Look for vivid green asparagus that has no blemishes or bruises. The buds should be tightly closed, the stalks firm. The bottoms of the spears should look freshly cut and not dried out. In specialty stores and at farmers' markets, you might also find purple asparagus, which tends to have somewhat sweeter stalks that the green varieties. Whether you choose pencil-thin, standard or fat spears is a matter of taste and of how you plan to use them; they should be equally tender. The choice between whole spears or tips is basically one of convenience vs. money. Whole spears have a woody section that you can easily separate from the tender tip by snapping the stalk where it naturally tends to bend. How to Store: Wrap the bottom of the stalks in a damp paper towel, place the bunch inside a plastic bag, and refrigerate. Asparagus will keep for several days but is best eaten soon after purchase. Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus - Various Preparation Ideas Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I agree about roasting asparagus -- it's great! Roast it with lemon-pepper or herbs of your choice. I like to top asparagus that's been quick-boiled, steamed, or roasted with: - vinaigrette - fresh squeezed lemon juice - seasoned rice vinegar with an optional splash of soy sauce (or tamari) - nonfat yogurt mixed with curry powder - soy sauce mixed with chopped ginger and garlic - honey and mustard mixed together - melted lowfat cheese (put some shredded cheese on cooked asparagus and pop in the microwave oven for a few seconds to melt the cheese) - topped with my favorite nonfat salad dressing (either by itself, or on top of a mixed green salad) I also love asparagus in omelets. And as someone else mentioned, it is also good in stir-fries. Or in a light pasta sauce, made with broth and fresh lemon juice, and topped with a little parmesan cheese. And, of course, there is nothing better than cream of asparagus soup! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus Casserole Dinner Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 red potatoes 8 Ounces turkey ham -- chopped thinly 16 Ounces fresh mushrooms -- thinly sliced 1 Packet Butter Buds(r) -- dry 8 Ounces Lowfat Cheddar Cheese 30 Ounces asparagus, canned In skillet sprayed with a non-fat cooking spray, saute mushrooms and ham together along with the dry packet of Butter Buds. In the meantime microwave the redskin potatoes until cooked. Cut cooked potatoes into 1/3" slices. Arrange sliced cooked redskins on a 9" x 13" pan that has been sprayed with a non-fat cooking spray. Spread sauteed mushrooms and ham over potatoes. Arrange asparagus spears in strips. Sprinkle cheddar cheese over asparagus, ham and mushrooms. Broil for 3-5 minutes or until top of cheese is golden brown and hot. Serves 6. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 278.7 Total Fat 5.3g Sat Fat 2.5g Carbs 27.6g Fiber 5.1g Pro 22.7g Sod 1139mg CFF 19% * Exported from MasterCook * Asparagus: Thick Or Thin Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Thick or thin spears? In a recent episode of Cook-Off America, Marcel Desaulniers and Caprial Pence talked about how they think the larger spears have more flavor - but Marcel always peels the thick ones. As much as we hate to toss the fiber like that, the better flavor makes up for it. We save the woody tips and peelings for broth. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked French Toast #4 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Casseroles Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 slices Bread -- cut diagonally 12 Eggs -- * 2 Cups Milk 1/4 teaspoon Ground Cinnamon 1/8 teaspoon Ground Cardamom -- (optional) 1 teaspoon Lemon Zest 1/2 teaspoon Salt 1 teaspoon Sugar 1 teaspoon Vanilla * (If you like you can use egg substitute to equal 12 eggs.) 1. Grease 13x9 inch (30x23cm) baking dish. 2. Arrange bread slices in baking dish so they overlap. 3. In large bowl, beat together the eggs, milk spices, lemon zest, sugar and vanilla. 4. Pour egg mixture over bread. 5. Cover the baking dish and refrigerate overnight. 6. Preheat oven to 350F (180C). 7. Bake, uncovered, for 30 to 35 minutes, until golden and fluffy. 8. Enjoy with hot syrup, jam or butter and confectioners' sugar. (c)2000, RecipeDomain.com & MightyCool.com Inc. All right reserved. From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : I love making an easy breakfast that looks like I worked really hard. Baked French Toast is just such a recipe. You make mix up the recipe the night before and let the bread soak in a covered baking dish over night. In the morning, uncover and bake. What could be easier. I also like to add about 1 cup of fresh fruit just before baking. Enjoy making your own variation of this recipe. * Exported from MasterCook * Baked Onion Rings Recipe By :Taste of Home Magazine Winter 2000 Serving Size : 6 Preparation Time :0:00 Categories : Snacks Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups crushed cornflakes -- see note 2 tsp sugar 1 tsp paprika 1/4 tsp seasoned salt 1/4 tsp garlic powder 2 large sweet onions Egg substitute equivalent to 2 eggs Note: I used Arrowhead Mills Perfect Harvest Multi-grain Cereal flakes that I crushed. Note: Adjust seasonings to your liking; use less salty seasonings if desired. In a large bowl, combine the first five ingredients. Set aside. Cut onions into 1/2 inch-thick slices. Separate into rings, saving small rings for another use. In a small mixing bowl, beat egg substitute until frothy. Dip onion rings into egg, then into crumb mixture, coating well. Place in a single layer on baking sheets that have been sprayed with nonfat cooking spray. Bake at 375% for 15-20 mins. or until onions are tender and coating is crispy. Per serving (per Master Cook): Cal 54.6 Fat .2g (2.5%CFF) Carbo 11.3g Fiber 1.5g Protein 2.7g Sodium 155mg From Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : I tried these yesterday and they were very good besides being quick and easy. I ate two servings as a side dish. 4 rings weren't quite enough :) * Exported from MasterCook * Baked Pork Chops Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 egg white 1 cup evaporated skim milk 6 lean center-cut pork chops -- 1/2-inch thick 3/4 cups. cornflake crumbs 1/4 cups. fine dry bread crumbs 1/8 teaspoon cayenne pepper 3/4 teaspoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon black pepper 1/8 teaspoon dry mustard 4 teaspoons paprika 2 teaspoons oregano 1/2 teaspoon salt nonstick spray coating -- as needed 1. Trim fat from chops. 2. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand 5 minutes, turning chops once. 3. Meanwhile, mix together cornflake crumbs, bread crumbs, spices and salt. 4. Spray 9x13-inch baking pan with nonstick spray coating. 5. Remove chops from milk mixture. Coat thoroughly with crumb mixture. 6. Place chops in pan and bake in 375 F oven for 20 minutes. Turn chops and bake 15 minutes longer or until no pink remains. Note: If desired, substitute skinless, boneless chicken, turkey parts or fish for pork chops and bake for 20 minutes. From Aimcaitmel@aol.com - - - - - - - - - - - - - - - - - - - NOTES : These spicy and moist pork chops are made with egg whites, evaporated skim milk and a lively herb mixture. * Exported from MasterCook * Baked Rice And Garbanzo Beans Recipe By :Lindsay Wagner and Ariane Spade Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 onion -- chopped 1 teaspoon cold-pressed olive oil 2 garlic cloves -- chopped 2 1/2 cups cooked long-grain brown rice 3/4 cup cooked or canned garbanzo beans 1/2 cup sliced black olives 1 tablespoon natural soy sauce 1 tablespoon nutritional yeast 1/8 teaspoon ground black pepper 1/4 teaspoon paprika 1/4 teaspoon dried basil 1/4 teaspoon dried oregano 1. Preheat the oven to 350F. In a skillet, saute the onion in the olive oil until golden. Add the garlic and cook for 1 minute. 2. Mix all the ingredients well in a large mixing bowl and place in a lightly oiled casserole dish. Bake for 35 minutes. Serve with a green salad and lightly steamed greens or vegetables. Source: "The High Road to Health: a vegetarian cookbook" S(VegRecipes): "Hanneman (kitpath@earthlink.net) 2001/04/16" - - - - - - - - - - - - - - - - - - - NOTES : Make this casserole in the morning or the day before and bake it when you need it. * Exported from MasterCook * Basic Boiled Asparagus Recipe By :James Peterson, Cooking Live Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds asparagus -- the thicker the better 2 tablespoons salt -- (for boiling water) Bring about 6 quarts of water to a rapid boil in a covered pot large enough to hold the asparagus. Cut the bottom section- usually about 1 to 2 inches off the asparagus stalks with a sharp knife. Peel the asparagus by laying them flat, one at a time, on a cutting board. If the asparagus are thinner than 1/2-inch, use a vegetable peeler and peel the asparagus starting at the base of the tip and peeling them all the way down to the base, eliminating the fibrous peel and revealing the pale green flesh. If the asparagus are very thick or woody, use a paring knife and start peeling from the base. When ready to cook, toss the salt into the boiling water and carefully lower in the asparagus. Turn the heat to low and simmer the asparagus, uncovered, until the spears are easily penetrated with a knife, usually after about 5 minutes but from 1 minute for very thin asparagus to 12 minutes for the very thickest. If serving cold asparagus, plunge the hot cooked asparagus into ice water or rinse under cold water in a colander. Pat dry. Yield: 4 servings Prep Time: 10 minutes Cooking Time: 10 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Stirfry Recipe By :http://soyfoods.com/SimplySoy/ 3/99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon low sodium soy sauce 1 1/2 teaspoons rice vinegar 8 ounces lowfat firm tofu -- cut in bite- sized triangles 1/2 cup water 1 tablespoon low sodium soy sauce 2 teaspoons rice vinegar 2 teaspoons sugar 1 teaspoon dark sesame oil 1 clove garlic -- minced 2 teaspoons minced fresh ginger 1 small onion -- cut in half and -- sliced in rounds 4 cups mixed fresh vegetables -- * -- in 1-inch bite-sized pieces 1 1/2 teaspoons cornstarch -- mixed with 1 1/2 teaspoons cold water * (carrots, broccoli, cabbage, green pepper, cauliflower, bok choy, etc.) Combine the 1 Tbs soy sauce with the 1-1/2 tsp vinegar. Sprinkle over the tofu. Saute in a nonstick skillet over medium-high heat until starting to turn golden. Remove from pan and set aside. Combine the water, 1 Tbs soy sauce, 2 tsp vinegar and sugar in a small dish. Set aside. Heat the sesame oil in a nonstick wok or deep skillet. Add the garlic and ginger and saute briefly, but do not let them brown. Add the onion and fresh vegetables and stirfry, tossing constantly, about 2 or 3 minutes. Pour the water mixture over and reduce heat to medium-low. Cover and let steam for 2 to 3 minutes or until crisp-tender. Remove the cover and raise the heat to high. Add the cornstarch/water mixture and stir briefly until sauce thickens. Stir in the tofu and heat through. Serve at once with steamed rice. Note: Add some purchased hoisin or stirfry sauce if desired. Leftover marinated tofu also makes a nice addition. Yield: 5 servings Serving size: 1 cup Per serving: 108 calories, 4 g total fat (0.7 g sat fat), 7 g pro, 13 g carb, 3.2 g fiber, 241 mg sodium, 0 mg cholesterol. Exchanges: 2-1/2 vegetable, 1/2 medium-fat meat From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's a good recipe for a basic stir fry. It has a light sauce, which is not overwhelming. I added a splash of a good dry sherry, which gave it somewhat of a "crisp" taste. I liked the result of pre-sauteing the tofu better than other recipes where the tofu is simply added to the stir fry. First of all, it kept the tofu from crumbling as much; I use lowfat tofu which has a tendency to break up more than regular tofu. Also, because the tofu was lightly marinated and then browned, it had more flavor. This can, of course, be modified in any number of ways, but it's a good starting point if you don't have a stir-fry model of your own. * Exported from MasterCook * Beet Salad Recipe By :Lowfat Jewish Vegetarian Cookbook, Debra Wasserman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Jewish Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups cooked fresh beets -- grated -- or finely chopped -- or two 16-ounce cans drained 2 teaspoons prepared horseradish 2 tablespoons vinegar 2 tablespoons orange juice concentrate 2 tablespoons fresh dill -- finely minced A combination of horseradish and beets along with fresh dill makes this a unique salad. Mix all the ingredients together in large bowl. Chill and toss once before serving. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black-eyed Pea And Vegetable Soup Recipe By :The Everyday Diabetes Cookbook, Stella Bowling Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces dried black-eyed peas 1 tablespoon olive oil -- or sunflower oil 2 medium onions -- finely diced 1 garlic clove -- crushed 2 medium carrots -- peeled & finely diced 1 medium green bell pepper -- finely diced 2 large zucchini -- sliced 6 cups vegetable stock Salt and freshly ground black pepper Freshly chopped parsley -- to garnish Soak the beans overnight in enough cold water to cover. Drain. Heat the oil in a large saucepan over medium heat. Add the onion and cook until soft. Add the garlic, carrots, bell pepper and zucchini and cook 2 minutes. Add the stock and drained beans. Boil 10 minutes. Reduce heat, cover and simmer 50 minutes until the beans are tender. Season with salt and pepper and serve sprinkled with chopped parsley. Makes 4 to 6 servings. Description: "The black-eyed peas are an attractive addition, with their creamy color and small black "eye. "They add a creamy flavor, too. Remember to soak the dried beans before starting this recipe." S(Scanned & MC formatted): "hdeacey@mail.com (4/4/01) " - - - - - - - - - - - - - - - - - - - NOTES : If you don't have time to soak legumes overnight, you can use the Quick soak method. Cover the legumes with plenty of boiling rather than cold water and soak only 2 to 3 hours, or bring the legumes slowly to a boil in a large pan of water. Simmer 5 minutes, cover, turn off the heat, and soak only I hour. WW = 4 points * Exported from MasterCook * Blueberry Streusel Muffins Recipe By :February Soyfoods USA Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1/2 cup soy flour 2 tsp baking powder 2/3 cup brown sugar 1/2 tsp cinnamon 1 cup vanilla soymilk 2 egg whites 2 tablespoons vegetable oil 1 1/4 cup fresh or frozen unthawed blueberries --- Streusel Topping: 1/2 cup all-purpose flour 1/4 cup brown sugar 1/4 tsp cinnamon 2 tablespoons margarine Preheat oven to 375F. In large mixing bowl, stir together flours, baking powder, sugar and cinnamon. In a small bowl, whisk together the soymilk, egg whites and oil. Pour into dry ingredients and mix just until blended. Gently fold blueberries into batter. Divide batter among 12 lightly greased or paper-lined muffin cups. Prepare streusel topping by mixing flour, brown sugar and cinnamon in small bowl; cut in margarine with pastry cutter or fork until mixture is crumbly. Top with streusel mixture. Bake at 375°F for 15 to 18 minutes or until golden and toothpick inserted in center comes clean. Remove from muffin tins immediately onto cooling rack. Yield: 12 muffins. Serving size: 1 muffin. Per serving: 211 calories, 5 g fat, 1 g sat fat, 4 g protein, 37 g carbohydrate, 129 mg sodium, 0 mg cholesterol. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bright 'N' Zippy Chicken Stir-fry Recipe By :National Chicken Council Serving Size : 4 Preparation Time :0:00 Categories : Chicken Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breasts -- cut in 2-inch fingers 3/4 cup low sodium chicken broth -- heated 2 carrots -- peeled, cut in -- 1-inch matchsticks 1 teaspoon grated lemon peel 1 leek -- sliced thin 1 1/2 tablespoons lemon juice 2 cups sugar snap peas 1 tablespoon light butter-flavored margarine 1/4 teaspoon salt 1/4 teaspoon pepper 4 ounces prunes -- coarsely chopped In medium bowl, place chicken; sprinkle with lemon peel, lemon juice, salt and pepper, stirring to coat well. In another bowl, place prunes; add chicken broth and let sit about 15 minutes, stirring occasionally. Spray large frypan with vegetable cooking spray and heat over medium high temperature. Add chicken and cook, stirring, about 4 minutes. Add carrots, then leek; cook about 1 minute more. Add sugar snap peas and margarine and continue to stir-fry until chicken is fork-tender and peas are tender crisp, about 3 minutes. Stir in prunes and broth, separating pieces of prunes. Cook about 1 minute more or until hot through. Serve with saffron rice, if desired. Source: "http://www.eatchicken.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I'm thinking Lemon or orange zested prunes I used orange instead of lemon, served with linguine. We added two cloves minced garlic and some cilantro. A little dry but good. And the house smells wonderful now - of oranges. [PatH] * Exported from MasterCook * Broccoli And Lemon Sauce Recipe By :The Lowfat Jewish Cookbook, Debra Wasserman Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Jewish Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds broccoli -- chopped 1 cup water Juice of 2 fresh lemons 1/4 cup water 1 Tablespoon cornstarch -- or potato starch for Passover Make sure you try this quick and easy side dish. The lemon sauce can also be used on top of other steamed vegetables such as green beans, yellow squash, or cauliflower. Steam broccoli over water in a large pot for several minutes until tender. In a separate pot over medium heat constantly stir lemon juice, water, and cornstarch until the sauce thickens (about 2 minutes). Serve sauce over steamed broccoli while warm. Total calories per serving: 64 Fat: 0 grams Protein: 6 gram Carbohydrates: 14 grams Iron: 1.3 grams Calcium: 100 mg From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Make sure you try this quick and easy side disk. The lemon sauce can also be used on top of other steamed vegetables such as green beans, yellow squash, or cauliflower. * Exported from MasterCook * Buttermilk-apple Coffee Cake Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cake: 1 1/2 cups thinly sliced peeled Granny Smith apple 3 tablespoons brown sugar 1 tablespoon lemon juice 1/2 teaspoon ground cinnamon 1 cup all-purpose flour 1/2 teaspoon baking soda 1/8 teaspoon salt 1/3 cup granulated sugar 2 tablespoons butter -- softened 1 large egg 1 teaspoon vanilla extract 1/2 teaspoon almond extract 1/2 cup lowfat buttermilk Cooking spray 2 tablespoons sliced almonds --- Glaze: 1/4 cup sifted powdered sugar 1 teaspoon lowfat buttermilk 1/4 teaspoon vanilla extract 1. Preheat oven to 350 degrees. 2. To prepare the cake, combine the first 4 ingredients in a small saucepan over medium-high heat. Cook 5 minutes or until syrupy, stirring frequently; cool. 3. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking soda, and salt in a small bowl, stirring well with a whisk. Combine granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well-blended; add egg and extracts, beating well. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture; beat well after each addition. 4. Spoon the batter into an 8-inch round cake pan coated with cooking spray. Arrange apple mixture over cake. Sprinkle with almonds. Bake at 350 degrees for 25 minutes or until cake begins to pull away from sides of pan. Cool in pan on a wire rack for 10 minutes. 5. To prepare glaze, combine powdered sugar, 1 teaspoon buttermilk, and 1/4 teaspoon vanilla in a small bowl; stir with a whisk. Drizzle glaze over cake. Serve warm or at room temperature. Yield: 8 servings (serving size: 1 wedge). CALORIES 185 (24% from fat); FAT 5g (sat 2.3g, mono 1.7g, poly 0.6g); PROTEIN 3.4g; CARB 31.8g; FIBER 1g; CHOL 35mg; IRON 1mg; SODIUM 162mg; CALC 36mg from cooking light magazine From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Almond Muffins Recipe By :February Soyfoods USA Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sugar 1/2 cup margarine 3 eggs 1 1/4 cup all-purpose flour 1/2 cup soy flour 1 tsp baking powder 1 tsp baking soda 1/4 tsp salt 1 Tbsp almond extract -- plus 1 tsp almond extract 3/4 cup vanilla soymilk 3/4 cup dried cherries -- (3.5 ounce bag) Preheat oven to 375F. Cream sugar and margarine in a large bowl until light and fluffy. Add eggs and beat well. In a separate bowl, whisk together flours, baking powder, baking soda and salt. Add to creamed mixture alternately with almond extract and soymilk. Stir until combined. Fold in dried cherries. Pour batter into greased or paper-lined muffin pan. Bake 20 - 25 minutes or until toothpick inserted in middle comes out clean. Yield: 12 muffins. Serving size: 1 muffin. Per serving: 264 calories, 9.5 g fat, 2 g sat fat, 5 g protein, 38 g carbohydrate, 303 mg sodium, 53 mg cholesterol. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Soymilk Pudding Recipe By :Soyfoods USA September 2000 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup sugar 1/4 cup cornstarch 1/4 teaspoon salt 1/2 cup cocoa powder 3 cups vanilla or plain soymilk 2 teaspoons vanilla Combine sugar, cornstarch, salt and cocoa powder in a medium saucepan. Slowly blend in soymilk and stir well. Cook on medium-low heat until boiling. Reduce heat to low, cover and boil for 5 minutes. Remove from heat and blend in vanilla. Variations: Omit the cocoa powder to make vanilla flavored pudding. Yield: 5 cups. Serving size 3/4 cup. Per serving (chocolate): 224 calories, e g fat (0 g sat fat), 4.5 g protein (3.3 g soy protein), 44 g carbohydrate, 150 mg sodium, 0 mg cholesterol, 1 g dietary fiber. From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Rice And Bean Soup Recipe By :Canadian Living Magazine, April 2001 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp olive oil 1 large onion -- chopped 1 stalk celery -- chopped 1 carrot -- chopped 2 cloves garlic -- minced 1 tsp chili powder 1/2 tsp dried oregano 1/4 tsp pepper 6 cups vegetable broth 2 cups shredded cabbage 1/4 cup long-grain rice 19 ounces canned red kidney beans -- (1 can) drained and rinsed 1 cup chopped green beans 1/2 medium sweet red pepper -- chopped In saucepan, heat oil over medium-high heat; cook onion, celery, carrot, garlic, chili powder, oregano and pepper, stirring occasionally, for about 4 minutes or until softened. Add stock, cabbage and rice; bring to boil. Reduce heat, cover and simmer for 15 minutes. Add kidney beans, green beans and red pepper; cook, covered, for 5 minutes or until vegetables and rice are tender. Makes 4 to 6 servings. Source: "Recipes have been adapted by the Canadian Living Test Kitchen." S(Scanned & MC formatted): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : Using MC Nutritional Values and the old WW 123 program points = 5 * Exported from MasterCook * Cincinnati Chili With Soy Crumbles Recipe By :Soyfoods USA January 2001 Serving Size : 1 Preparation Time :0:00 Categories : Chilis Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages soy crumbles -- (12 oz.) -- (roughly 2 pounds equivalent of ground beef) 1 tablespoon olive oil 1 teaspoon cinnamon 1 teaspoon cumin 1 tablespoon chili powder 1 teaspoon salt 1/2 teaspoon crush red pepper 1 teaspoon allspice 1 can tomato sauce -- (15 oz.) 1 teaspoon apple cider vinegar 2 teaspoons worcestershire sauce 2 bay leaves 1 ounce unsweetened chocolate square -- grated 1 medium onion -- chopped 2 gloves garlic -- minced 1 tablespoon honey 3 tablespoons ketchup 3 cups water -- (3 to 4) Garnishes: 1 can kidney beans -- (28 oz.) washed, and heated in two cups of water -- then drained before -- serving 1 package grated cheddar cheese 1 onion -- chopped 1 pound spaghetti -- cooked If you're from Cincinnati you already know about this famous chili. Its unique flavor makes it a totally different chili from traditional recipes. One story I have heard is that it is the creation of a Macedonian immigrant, which would explain why you sometimes see it as Greek Chili. It is also served in different ways. You can have 2-way (chili, spaghetti), 3-way (chili, spaghetti, onions), 4-way (chili, spaghetti, onions, cheese), or 5-way (chili, spaghetti, onions, cheese and beans). We have substituted the ground beef with soy crumbles, and it works great! Add olive oil to a large (4-6 quart) pot over medium heat. Add onions and crumbles to heat. Add rest of ingredients, except water. Stir to mix spices thoroughly. Add water. Bring to boil and simmer for 2 hours or until thickened. Stir occasionally. Remove bay leaves before serving. Makes 10 cups of sauce. 10 servings. Per serving: 148 calories, 3.3 g fat (1.1 g sat fat), 0 cholesterol, 15.9 g carbohydrate, 4.7 g dietary fiber, 15.8 g protein (14.4 g soy protein), 800 mg sodium. Have side dishes of kidney beans, cheese, onion and spaghetti ready for your guests to create their own version. 1 28 oz. can kidney beans, washed, and heated in two cups of water, then drained before serving 1 package grated cheddar cheese 1 onion, chopped 1 lb. spaghetti, cooked From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Tofu Dessert Recipe By :Soyfoods USA December 2000 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup flour 1 package slice and bake refrigerated sugar cookie -- (10 oz.) dough 3 cups fresh cranberries 2/3 cup sugar 1/4 cup water 2 Tablespoons cornstarch 2 Tablespoons unsweetened orange juice 1 package lite/extra firm silken tofu -- (12 oz.) 1/2 teaspoon vanilla 1/4 teaspoon almond extract 1/3 cup sugar (From Favorites from the Heartland, 2nd Edition, published by the South Dakota Soybean Research and Promotion Council, sdsoycouncil@ideasign.com) Sprinkle 1/4 cup flour onto work surface. Roll out chilled sugar cookie dough to 1/8-inch thick. Roll dough to an 11-inch circle; fit dough into a 10-inch or 10.5-inch springform pan. Bake 12 to 14 minutes at 375 degrees F. Cool. Combine cranberries, 2/3 cup sugar, water, cornstarch and orange juice in saucepan; stir well. Bring to a boil, cook 1 minute, stirring constantly. Remove from heat; cool. Drain tofu and wrap in paper towel and squeeze out excess water. In blender, mix tofu, vanilla, almond extract, and 1/3 cup sugar. Process until smooth. Spread over cooled cookie dough crust. Arrange cooled cranberry sauce over tofu filling. Chill. Cookie crust may be baked ahead, but add filling no more than 4 hours before serving. Yield: 16 servings. Per serving: 147 calories, 3 g total fat (1 g saturated fat), 2 mg cholesterol, 86 mg sodium, 28 g carbohydrate, 1 g fiber, 3 g total protein (1.5 g soy protein). From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy And Spicy Potato Soup Recipe By :Sue Kreitzman, Low-Fat Vegetarian Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons sesame seeds 1 tablespoon fennel seeds 1 teaspoon cumin seed 1 whole garlic bulb (head) 3 medium onions -- sliced as directed 5 cups vegetable stock 6 medium potatoes -- peeled and quartered salt and pepper 1 large red bell pepper -- cored, coarsely chopped 1 pound corn kernels 1 can chopped Italian-style plum tomatoes -- 14 ounce 1 tablespoon fresh lime juice GARNISH: 3 red bell peppers -- grilled or roasted 1 teaspoon or a dab of honey or brown sugar 1 dash Tabasco sauce PREPS: Halve the onions, and slice into thin half moons. 1. Put all the seeds in a heavy-bottomed saucepan, and heat gently for about 1 minute or until lightly toasted and fragrant, stirring constantly. 2. Separate the head of garlic into cloves. Hit each clove lightly to loosen the skin, then remove and discard skin. 3. Put onions and garlic into saucepan with seeds. Pour in 1 cup stock, cover and bring to the boil, then reduce the heat and simmer briskly for 5 minutes. Uncover and continue to cook over moderate heat, stirring occasionally, for 5 to 10 minutes or until the onions are tender and the stock has almost cooked away. 4. Add potatoes, stir and cook for 2 to 3 minutes more. 5. Stir in the remaining ingredients except the garnish and simmer partially covered for 30 minutes or until the potatoes are very tender. skim off the foam occasionally as it cooks. Leave to cool slightly. 6. Puree the mixture and push puree through a sieve. 7. Make garnish: puree the grilled or roasted peppers and season with either honey or brown sugar and Tabasco sauce to taste. 8. To serve, reheat the soup and adjust the seasonings, then pour into warmed soup bowls and garnish with a swirl of the puree. Source: "Crossing Press 1994" S(Email from): "Hanneman 2001-04" Yield: "8 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Easy to make a large quantity and freeze individual portions. --- REVIEW of creamy and spicy potato soup - lowfat sent yesterday. It was bland. I halved the recipe, including the spices and ended up adding more of the spices plus several shakes of "Texas gunpowder." I used red potatoes: the texture wasn't as smooth as I would have expected from red potatoes. Don't know. Old potatoes? Could be. I recommend the soup: it's not as spicy as it sounds. Could be smoother, though! [PatH] * Exported from MasterCook * Creamy French Dressing Or French Dressing Recipe By :A Taste for Living: Ginsberg and Milken Serving Size : 24 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon chopped shallots 1 1/4 cups low-sodium catsup 4 ounces low-fat silken tofu 1 cup water 2 tablespoons yellow mustard pepper to taste freshly ground black pepper to taste under 30 minutes 1. Puree shallots in a food processor. Add catsup, tofu, water, mustard and pepper and process for 1 minute. Yield: 3 CUPS (24 OZ/720 G) Per 2-tablespoon serving: 18 Calories, 0.2g Fat, 0.0g Saturated Fat, 0.0mg Cholesterol, 1.0g Protein, 4.0g Carbohydrate, 0.3g Fiber, 3.0mg Sodium Make Ahead: The dressing may be prepared in advance and stored in the refrigerator for up to 4 days. www.tasteforliving.com Source: "Taste for Living World Cookbook, by Ginsberg & Milken, p.88" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Beth Ginsberg was on cable tv this week making 3 dressings from the taste for living cookbook. raspberry one looks yummy. * Exported from MasterCook * Creamy Spiced Chicken Recipe By :Creative Kitchen Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces I Can't Believe It's Not Butter or Flora margarine 2 small onions -- peeled and sliced 1 large bay leaf 1 1/2 pounds skinless chicken cut into chunks 1 teaspoon garam masala 1 tablespoon Worcestershire sauce 1 courgette -- sliced 3/4 cup Elmlea Double Cream Substitute Melt the I Can't Believe It's Not Butter or Flora margarine in a heavy based saucepan over a medium heat and saute the onion until soft and golden Add the bay leaf and chicken and fry until lightly browned. Add the remaining ingredients (except Elmlea Double) and stir fry to glaze the chicken in the spices and seasoning. Pour in the Elmlea Double and mix in well. Cover and simmer gently over a low heat for 8-10 minutes or until the chicken is cooked. Serve with rice and chutney. Description: "Spicy, creamy, finger lickin' chicken" Source: "Meals in Minutes" S(Illustration): "http://www.creativekitchen.co.uk/recipe.asp?id=172" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cruciferous Vegetables Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Cruciferous vegetables are members of the cabbage family that derive their name from their four-petaled flowers, which look like a crucifer, or cross. They include a diverse selection of vegetables: arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, radishes, rutabaga, turnip, turnip greens, and watercress. A potential cancer-fighting connection has focused attention on cruciferous vegetables recently. Although inconclusive, studies suggest that vegetables from the cabbage family may help protect against colon and rectal cancer. While the reasons are unclear, experts believe that they contain nutrients, compounds, and phytochemicals that seem to have a cancer-fighting component: beta carotene, fiber, and vitamin C, among others. Cruciferous vegetables are also fat-free. As an added bonus, cruciferous vegetables supply varying amounts of calcium, iron, and folic acid, too. Whether the studies are correct or not, adding cruciferous vegetables to your diet on a regular basis is a great lifestyle change. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Delicious Pumpkin Dip Recipe By :Soyfoods USA September 2000 Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dry Moo (Not!) Soy Milk -- * 1 cup cold water 8 ounces canned pumpkin puree 1/2 cup corn crystalline fructose -- (or 1 1/4 tablespoon SugarNot) 1 teaspoon cinnamon 1/4 teaspoon nutmeg * Here is a wonderful autumn recipe from our sponsor Dixie Diner's Club. DDC ingredients can be found at their Web site... Combine Moo (Not!) and water in medium-sized bowl. Whisk until mixed. Add remaining ingredients and whisk until blended (1-2 minutes). Chill. Outstanding served with Stacy's Cinnamon and Sugar Pita Chips (also available from DDC). Serves 8. Per serving: 64 calories, 0.4 g fat, 51 mg sodium, 12 mg carbohydrates, 1 g dietary fiber, 6 g protein (all of it soy). From Ellen C - - - - - - - - - - - - - - - - - - - NOTES : You can probably use any dried soy milk powder mix in this, such as Better Than Milk, if you don't want to use the Moo (Not!). Silken tofu would probably work, too. * Exported from MasterCook * Ditali With Asparagus Recipe By :Janet Fletcher Serving Size : 4 Preparation Time :0:00 Categories : Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds thick asparagus spears -- to 3 pounds 1 pound dried ditali (thimbles) or canneroni (large reeds) 4 tablespoons unsalted butter -- cut in pieces 1 cup freshly grated parmesan cheese salt and freshly ground black pepper -- to taste Holding an asparagus spear in both hands, bend it gently; it will break naturally at the point where the spear becomes tough. Repeat with the remaining spears. Discard the tough ends. You should have about 1 1/2 pounds of tender spears. Cut the spears crosswise into 1/3-inch slices (about the same length as the ditali). Bring a large pot of salted water to a boil. Add the asparagus and partially cover the pot. When the water returns to a boil, add the pasta. Cook until al dente. Drain. Transfer the pasta and asparagus to a large warm bowl. Add the butter, cheese and salt and pepper. Toss to coat. Serve immediately on warm dishes. PER SERVING: 665 calories, 30 g protein, 94 g carbohydrate, 19 g fat (28% cff); 11 g saturated fat, 47 mg cholesterol, 385 mg sodium, 3 g fiber. Or using one-third the amount of butter: 585 Calories; 12g Fat (18.7% calories from fat). Source: "The San Francisco Chronicle Cookbook 1997" S(vegRecipes): "Hanneman (kitpath@earthlink.net) on 02-Apr-2001" - - - - - - - - - - - - - - - - - - - NOTES : Janet created this quick one-pot dish, in which the pasta and asparagus cook together and are sauced in the serving bowl. Ditali are short hollow pasta tubes, related to elbow macaroni but even shorter. * Exported from MasterCook * Edamame -- About Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Edamame, aka "sweet soybeans", is simply young soy beans. They are harvested before they reach maturity and are the fresh form of soybeans. Mature soybeans are dried. They are consumed in bars in Japan much in the same way we eat peanuts with our drinks. Most edamame (at least in this country) are found frozen, although you might be able to find fresh pods in an Asian market during the summer. To my knowledge, I've never had the fresh beans. Look for them in the vegetable, "nutritional", or specialty section of the freezer in a well-stocked grocery store. (Our local Kroger even carries them now.) Most HFS carry frozen edamame, and all Asian groceries will have them. Cooked edamame is also available at most sushi bars, but may not be on the menu. To prepare them for eating, simply empty the bag into a pot of boiling water. Return to a boil, and cook for 4-6 minutes. (Directions will also be on the bag.) Do not overcook them; you want to get rid of the raw taste, but you don't want them soft or mushy. Pour into a colander, sprinkle with salt if you like, and serve. (I usually cool them a bit by running cold water over them.) They are good hot, warm, or cold. You can make a large batch at once, and refrigerate the extra. I like to keep them on hand for a quick and healthy snack. The most popular way to eat them is right from the pod; you simply squeeze the pod, and the beans pop into your mouth. Discard the pods. You can also find shelled frozen edamame which can be added to soups, stews, stir-fries, salads, etc. A favorite vegetable medley, that Kathleen introduced to me, is the Birds Eye Baby Broccoli Blend which also has sweet soybeans (edamame), carrots, and water chestnuts. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Egg-and-tuna Salad Sandwiches Recipe By :Cooking Light Magazine, May 1998, page 104 Serving Size : 5 Preparation Time :0:00 Categories : Fish & Seafood Salads Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large hard-boiled eggs -- chopped 6 ounces canned chunk light tuna in water -- drained 2 tablespoons minced red onion 3 tablespoons light mayonnaise 2 tablespoons Dijon mustard 1/2 teaspoon freshly ground pepper 10 slices whole-wheat bread -- (1-ounce) 5 large red leaf lettuce leaves 5 slices tomato -- (1/4-inch-thick) 2 3/4 cups alfalfa sprouts 1. Combine the first 6 ingredients in a medium bowl. Spread 1/2 cup egg mixture over each of 5 bread slices. Top each with 1 lettuce leaf, 1 tomato slice, 1/4 cup alfalfa sprouts, and 1 bread slice. Yield: 5 sandwiches. CALORIES 294 (30% from fat); FAT 9.1g (sat 2.3g, mono 2.5g. poly 3.4g); PROTEIN 19.5g; CARB 34.5g; FIBER 4.8g; CHOL 184mg; IRON 4mg; SODIUM 697mg; CALC 176mg From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Lasagna For Passover Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Holidays & Gifts Jewish Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Jar Tomato Sauce 1 Eggplant 8 cloves garlic 2 onions 5 mushrooms 8 ounces grated lowfat mozzarella cheese 1/2 cup parmesan cheese oregano powdered garlic hot pepper flakes rosemary (dried) 5 pieces Matzah Cut up the eggplant into quarters and then slice very thinly, saute in oil until it reduces into mush. Cut and chop the onions, mushrooms and garlic all together and saute in oil, sprinkle in the spices, about a 1/4 tsp. of each, and mix all the eggplant and onions all together. Grate the cheese, and spray Pam into a small rectangular baking dish. Pour some sauce into the dish and lay down some of the Matzah into the sauce, like noodles. Spread on the sauteed veggies, Sprinkle on more spices, some parmesan cheese and more sauce. Continue this until you use up your ingredients, ending with cheese on top. Bake at 350 for about 35-40 minutes, slice up and it's like lasagne -- very tasty. Source: "http://www.koshercooking.com/recipes/passover/asso.html" From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : A food processor makes this very quick, but its not necessary * Exported from MasterCook * Ellen's Mid-east Style Haroset (For Passover Seder) Recipe By :inspired by Joan Nathan, The Jewish Holiday Kitchen Serving Size : 12 Preparation Time :1:30 Categories : Condiments & Seasoning Eat-LF Mailing List Fruit Holidays & Gifts Jewish Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 pound raisins -- dried, seedless 1/3 pound dried pitted prunes -- pitted 1/3 pound dried apricot halves 8 ounces pitted dates -- dried 2 cups water 1/4 cup chopped pecans 1. Place the raisins, prunes, apricots, and dates in a bowl with enough water to cover. Let stand for 1 hour. 2. Whirl the mixture in a blender, a few spoonfuls at a time. Or divide the mixture in thirds and place in a food processor. 3. Transfer the chopped fruits to a heavy saucepan and let simmer over low heat until the fruits are cooked and the liquid absorbed. It should take about 20 minutes. 4. Remove from the heat and place in a jar. When cool, sprinkle with chopped pecans. Makes 4 cups. Per serving, calculated by MasterCook: 180 Calories 1.7 g fat 43.8 g carbohydrates 4.6 g fiber 8% calories from fat 2.1 fruit + 0.3 fat exchanges Formatted in MasterCook 4 by Ellen Pickett 1999-June-25. - - - - - - - - - - - - - - - - - - Serving Ideas : At Seder table, first 2 nights of Passover NOTES : The original recipe for Egyptian Haroset by Joan Nathan used 1 pound raisins and 1/2 pound pitted dates. I prefer the variety of dried fruits. The original recipe included 1/4 cup added sugar, but I find the mixture sweet enough without sugar. Scale this recipe down by half for a small group at the Seder. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * English Spelt Muffins Recipe By :Helga Hughes Serving Size : 8 Preparation Time :0:00 Categories : Breads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package dry active yeast 1/2 cup warm water 1/2 cup plain nonfat yogurt 1 teaspoon apple cider vinegar 1/4 teaspoon sea salt 1/2 teaspoon baking soda 1/2 cup boiling water 3 cups whole grain spelt flour -- divided 1/4 cup fine white cornmeal Place the yeast and warm water in a deep 1 quart bowl and mix, allowing yeast to dissolve. Set aside for 5 to 10 minutes. Place the yogurt, vinegar, salt, baking soda, and boiling water in a 3 quart bowl, and mix. Stir in the yeast mixture and 2 cups of the flour. Cover the bowl with a towel and transfer to a warm place to allow the dough to double in size. ( 1 to 2 hours) After the dough has doubled, remove it from the bowl and place it on a lightly floured board. Add the remaining flour and knead thoroughly, using more flour as needed until the dough is not sticky. Shape the dough into a ball and place it in a lightly greased 3 quart bowl. Cover with a towel, transfer to a warm place, and allow the dough to rise for an additional 30 minutes. After the dough has risen, punch it down and and return it to the floured surface. Using a floured rolling pin, roll the dough into a 1/2 inch thick sheet. Using a large cookie cutter or a large drinking glass, cut the dough into circles. Lightly flour a 15 x 11 inch cookie sheet. Dust both sides of the dough circles with cornmeal, and place them on the prepared sheet. Cover with a towel, and allow the dough to rise for 45 minutes to an hour, or overnight. Lightly coat a heavy 10 inch iron skillet with nonstick cooking spray. Place half of the muffins in the skillet, and cook over medium high heat for about 10 minutes, or until well browned, turning them once during cooking. Repeat with remaining muffins. Cool the muffins and split horizontally using two forks back to back. Toast and serve immediately with the topping of your choice or refrigerate them in an airtight container for up to 5 days. Description: "A pleasant, lightly sour taste from the vinegar and yogurt make these delicious." Source: "The Spelt Cookbook" S(MC by J Pellegrino 9/00): "ISBN 0-89529-696-9" Copyright: "1995 by Helga Hughes" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The taste improves with increased rising time, so when time permits, prepare the dough the evening before and allow it to rise all night. Then you'll have fresh muffins at breakfast time. * Exported from MasterCook * Fennel Agrodoloce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Lowfat Margarine -- *Note 1 2 Fennel Bulbs Trimmed- Cored- Cut Vertically Into Thick Slices 2 Shallots -- Finely Chopped 1 Tbsp Sugar 1/4 cups Red Wine Vinegar 1/4 cups Golden Raisins Salt And Pepper -- To Taste 3 Tbsp Chopped Fresh Parsley Agrodolce, the ancient sweet-sour alliance, takes some of the edge off fennel. *Note 1: Original recipe used butter In a large heavy-based saucepan, melt the butter. Add the fennel and shallots and saute over medium heat for 5 minutes, stirring often. Sprinkle the fennel with sugar and vinegar. Add the raisins and plenty of salt and pepper. Turn the heat to low. Continue cooking the mixture for 15 minutes or until the fennel is tender. Add a little water to the pan if the mixture seems dry. Taste for seasoning. Add more sugar, vinegar, salt and pepper, if you like. Sprinkle with parsley and serve at once. I created this for Lora Brody's Slow Cooker Cooking. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 111.8 Total Fat 3.7g Sat Fat 0.8g Carb 19.4g Fiber 0.5g Pro 1.7g Sod 103mg CFF 28.5% From ???@??? Tue Jun 26 11:49:44 2001 * Exported from MasterCook * Fennel Salad Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 thinly sliced fennel 1 teaspoon olive oil salt & pepper As for fennel, one of my favorite salads is thinly sliced fennel, tossed with a teaspoon of Olive Oil and salt & pepper. My only caution is not to use too much oil. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flounder With Tangelo And Ginger Recipe By :New Zealand Seafood Industry Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 flounder fillets substitute: sole/ yellow-belly flounder, lemon sole/ brill/ turbot 4 tangelos 4 teaspoons butter 4 tablespoons grated ginger root 4 tablespoons chopped parsley Ask your fish seller to skin the flounders, or for a more elegant but less flavoursome presentation, bake the flounder skin-on. Place each flounder on one half of a sheet of greased aluminium foil, and fold up the sides to ensure the liquid does not leak. Squeeze the juice from the tangelos, and pour equal amounts over each fish. (The slight sharpness of tangelos makes them ideal for cooking with fish. You might substitute the juice of three oranges here, provided it is mixed with the juice of a lemon to give a tart edge to the flavour). Break the butter into small pieces and dab over the surface of the flounder, then sprinkle an equal amount of grated ginger root over each fish. Fold over the other half of the aluminium foil, crimp the edges, and bake in a 190 1/4C oven for 20 minutes. If the flounder is baked skin-on, remove the cooked skin with a sharp knife. Sprinkle with chopped parsley and serve. Source: "http://www.seafood.co.nz/recipe.cfm?REC_ID=33&DOC_ID=106" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 3 times the amount of butter that is listed here; each portion would then have 347 Calories; 14g Fat (35.2% calories from fat). * Exported from MasterCook * Fresh Tomato Pizza Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 oz Italian bread shell -- (1 thin-crust) olive-oil flavored cooking spray 1/2 cup Gongonzola cheese or blue cheese 4 plum tomatoes -- thinly sliced 1/2 medium-size purple onion -- thinly sliced 1/4 cup fresh basil or oregano -- chopped Place bread shell on an ungreased baking sheet or pizza pan: coat crust with cooking spray. Top with tomato and remaining ingredients. Bake at 425 degrees for 7 to 8 minutes or until cheese melts. Prep Time: 0 hr 7 min Cooking Time: 0 hr 8 min Nutrition Facts: Calories: 279 Fat: 9.5 gm Carbohydrates: 36.4 gm Protein: 11.5 gm Cholesterol: 11.0 mg Sodium: 592.0 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Compote Recipe By :Lowfat Jewish Vegetarian Cookbook, Debra Wasserman Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Holidays & Gifts Jewish Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dried peach halves 2 cups whole pitted dried prunes 2 cups dried apricots 1 cup raisins 1 stick cinnamon -- broken in half 4 whole cloves 4 cups apple cider Dried fruit can be purchased in marketplaces throughout the world. This is a popular Russian dish. The compote taste like pudding once it has simmered for an hour. Experiment with different varieties of dried fruit. Mix all the ingredients together in a large pot. Simmer covered over a medium heat for 1 hour. Serve warm. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fudge Brownies With Date Puree Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces dates -- pitted 1/2 cup water 1 1/4 cups sugar 5 teaspoons vanilla extract 6 egg whites 1/2 cup unsweetened cocoa powder 1/2 cup all-purpose flour Preheat oven to 375 degrees F. Cook dates and water in microwave on high for five minutes or until soft, stirring every minute. With an electric mixer, puree the dates until smooth. Cream in the sugar and vanilla on low speed. Add egg whites. Using a whisk, stir together cocoa and flour into large bowl. Using a spatula, transfer date mixture to dry ingredients. Combine until ingredients are completely mixed. Coat a 9" by 9" baking pan with non-stick cooking spray. Turn mixture into pan and spread evenly. Place on middle or lower rack of oven. Bake for 20 to 25 minutes, until wooden pick inserted in center comes out with a bit of chocolate clinging to it. Cool in pan at room temperature. Cut into 16 pieces. Variation: Add 1/2 cup chocolate, butterscotch, or vanilla chips; 1/2 cup chopped walnuts. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Noodles Recipe By :Turn Off the Fat Genes, Neal Barnard; Jennifer Raymond Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package soba noodles -- approximately 8 ounces 3 tablespoons seasoned rice vinegar 3 tablespoons low sodium soy sauce 2 teaspoons finely chopped fresh ginger 2 cloves garlic -- minced 1/2 jalapeno chile pepper -- finely chopped -- to 1 pepper 2 green onions including tops -- finely chopped 1/4 cup chopped fresh cilantro -- optional Serves 6 to 8. These exotic-tasting noodles are surprisingly easy to prepare. Soba noodles are made from buckwheat flour and are sold in natural food stores and Asian markets. Cook the noodles in boiling water according to package directions. When tender, drain and rinse. Mix all the remaining ingredients, then pour over the noodles and toss to mix. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Another Raymond recipe that was very simple and very delicious. It would be good served cold as a salad, too. I served this, as suggested, with the Spicy Thai Soup. I will make both recipes again. * Exported from MasterCook * Gourmet Greek Pasta With Chicken Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 8 Preparation Time :0:00 Categories : Chicken Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fat-free low-sodium chicken broth 1 pound skinless boneless chicken breasts -- sliced diagonally 14 ounces artichoke hearts -- quartered, in water 8 ounces sun-dried tomatoes -- oil drained, sliced 2 teaspoons garlic -- minced 1 pound fresh angel-hair pasta 1 tablespoon black olives -- chopped 4 ounces crumbled feta cheese 1/2 teaspoon dried oregano 1/2 teaspoon dried basil Salt and pepper -- to taste Boil water for pasta. Heat chicken broth in saute pan over medium heat. Brown chicken strips on both sides until no longer pink. Drain artichoke hearts. Add artichoke hearts, sun-dried tomatoes, and garlic to pan; saute for 2 minutes. Cook pasta and drain in a colander; transfer to a large pasta bowl. Add the chicken mixture to the pasta and toss. Add olives, feta, and herbs. Toss and serve. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Granola #12 Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 20 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups rolled oats 1/2 cup wheat bran 1/2 cup wheat germ 1/4 cup mixed dried fruit 3 tablespoons slivered almonds 1/4 teaspoon cinnamon 1 tablespoon brown sugar 2 tablespoons honey 2 tablespoons maple syrup 1 tablespoon vanilla 1/4 cup apple juice -- frozen concentrate 2 tablespoons pineapple juice -- frozen concentrate In a large bowl, combine all ingredients except for vanilla and fruit juices. In a microwave-safe dish, heat vanilla and juices for 1 minute on high. Slowly pour the hot liquid over the mixed ingredients. Turn until fully coated. Spread out granola on a baking sheet. Bake at 200 degrees F for 1 hour. Yield: "5 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Salmon Supreme With Fruit Salsa Recipe By :Henry's Marketplace Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless salmon fillets -- 6 oz salt onion powder garlic powder Salsa: 1 large ripe mango 1 lime -- juiced 1 red onion -- diced 2 ounces cucumber -- peeled, seeded, diced 1 tablespoon chopped fresh cilantro -- or double to taste 2 ripe tomatoes -- diced 1 serrano pepper -- diced Remove skin and stone from mango and dice. Add lime juice. Combine mango and other salsa ingredients in a bowl and chill. Season salmon with salt, onion powder and garlic powder. Cook fish on hot grill or broil for 5-10 minutes. Source: "http://www.sdinsider.com/SPONSORS/henrys/recipe.html" S(Email from): "Hanneman 04/01/01" - - - - - - - - - - - - - - - - - - - NOTES : Nearest: Hemet 1295 State St. Hemet, CA 92543. Other locations: http://www.coldfusionfoods.com/henrysoutlets.htm * Exported from MasterCook * Hard Boiled Eggs Recipe By :"Ellen Pickett" Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- eggs water I start the eggs in cold water. Actually, I use cold filtered water (like from a Brita jug), after rinsing and drying the eggs. I always test to ensure that the eggs sink to the bottom of the pot, i.e., that they are still fresh. I use enough water to cover the eggs by about 1" (2-3 cm). I bring the water with eggs up to boiling, then move the pot to a cold burner, cover them, turn off the hot burner of course, and wait about 15-20 minutes. Then I drain the pot of water and rinse the eggs in cold water for a couple of minutes to stop them from cooking. The eggs always turn out just right, having done most of their cooking in the residual heat of the boiled water. Rinsing the cooked eggs in cold water stops the cooking, cools the shells to make them easier to peel, and offers some other benefit I can't recall. I know that some people use a pin to prick a tiny hole in one end of the egg before cooking them, to prevent the shells from cracking, but I can't recall the exact details. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hard Boiled Eggs #2 Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- eggs salt water This is a no fail way for me: Start the eggs covered in cold water and a little salt. Bring to a boil and take off the heat. Let sit, covered, for 20 mins. Then I let them sit for a few minutes in cold water. They are always perfect and easy to peel. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hard Boiled Eggs In Curried Tomato Sauce Recipe By :Michelle Urvater Serving Size : 4 Preparation Time :0:00 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil -- * 1 large onion -- thinly sliced 1 clove garlic -- minced 1 teaspoon minced fresh ginger 1/4 teaspoon ground cumin 1/4 teaspoon cardamom 1/4 teaspoon coriander 1/4 teaspoon turmeric 2 cups finely chopped fresh plum tomatoes 1 cup nonfat chicken broth 6 hard-boiled eggs -- halved lengthwise Salt and pepper Toasted sliced almonds Chopped cilantro or parsley for garnish 3 cups cooked rice * original was 4 tbsp oil Heat vegetable oil and add onions. Saute, stirring constantly for about 10 minutes or until onions are golden and tender. Add garlic, ginger and spices and saute for a few seconds or until aromas are released. Add tomatoes and broth and simmer, uncovered until sauce is thick but still fluid. Slip eggs in and simmer just until eggs are heated through; season to taste with salt and pepper. Serve over boiled texmati rice and garnished with almonds and chopped cilantro. Yield: 4 servings Prep Time: 15 minutes Cooking Time: 25 minutes From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Heart Healthy Chicken Stew Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 4 Preparation Time :0:00 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- diced 2 teaspoons garlic -- minced 1 tablespoon olive oil 3 carrots -- peeled and sliced 1/2 pint Brussel sprouts -- halved 2 yams -- diced 3 celery stalks -- cut 1/2 inch thick 1 pound skinless boneless chicken breast halves -- cubed 32 ounces defatted chicken broth 3 tablespoons tomato paste 2 teaspoons cumin 1 teaspoon dried thyme 2 teaspoons chili powder 3/4 cup red wine 3/4 cup wild rice 1/2 cup frozen peas 1/2 cup frozen corn Saute onions and garlic in olive oil for a few minutes. Add carrots, Brussels sprouts, yams, and celery stalks and saute a bit longer, adding a bit of defatted chicken stock if necessary. Dredge chicken breast with cumin, thyme, and chili powder in a plastic bag. Saute in a nonstick skillet, again with a bit of broth, if necessary. Combine the partially cooked chicken breast with the vegetables in a Dutch oven. Add the tomato paste and chicken broth to make a paste, then add the rest of the broth and the wine. Add the wild rice, cover and simmer for about 35 minutes or until the rice is tender. Add the frozen vegetables and cook for another ten minutes. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Minestrone Recipe By :Sam Gugino Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups defatted low-sodium chicken stock rind from piece of Parmesan (optional) olive oil spray 3 cloves garlic 8 ounces onion -- (or 1 medium) 1 medium carrot 8 ounces string beans 8 ounces zucchini 1 can diced tomatoes -- 15 oz 2 ounces capellini -- or long pasta of choice 10 ounces fresh spinach -- (or 1 bag) 12 large fresh basil leaves salt pepper 4 tablespoons grated Parmesan cheese 4 teaspoons extra virgin olive oil 1. Put stock in a wide saucepan over high heat. Add the cheese rind, if desired. Cover and bring to a boil. 2. Meanwhile spray a 12-inch nonstick saute pan or Dutch oven with olive oil spray and put over medium heat. Peel the garlic. Peel and quarter the onion. Peel and quarter the carrot. Put the garlic, onion and carrot into a food processor. Pulse until coarsely chopped. (Or chop by hand.) Add to the saute pan. Stir and cook for 2 minutes. 3. Meanwhile, trim the string beans and cut them in half crosswise, or thirds if large. Add the chicken stock and string beans to the saute pan. Stir, cover, and bring to a boil over high heat. 4. Meanwhile, trim the zucchini, cut in half lengthwise, then cut crosswise into thin half moons. Drain the can of beans into a colander. Rinse briefly. Open the can of tomatoes. Break the capellini in thirds. Add the zucchini, beans, tomatoes with juices, and pasta to the saute pan. Stir, cover and return to a boil over high heat. 5. Meanwhile, pick through the spinach, discarding any withered leaves and thick stems. Coarsely chop and add to the pan. Stack the basil leaves. roll in cigar fashion, and cut crosswise into ribbons. Add to the pan along with salt and pepper to taste. Stir well, cover and return to a boil over high heat for a few minutes or until the vegetables are tender. 6. Divide the soup among 4 wide soup bowls and top each with a tablespoon of grated cheese. Drizzle a teaspoon of olive oil on top of each. Description: "Low Fat satisfying dish ready in about 15 minutes of preparation while cooking." Source: "Low-Fat Cooking to Beat the Clock" Start to Finish Time: "0:15" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Sam writes: "I couldn't believe how delicious and satisfying this soup was when I first made it. I didn't feel like having anything else with it, though some hearty Italian bread isn't a bad idea. The soup easily becomes a vegetarian dish by substituting vegetable stock for chicken stock, and vegan friendly by eliminating the cheese. For more flavor, [do] add the rind from the Parmesan to the stock." * Exported from MasterCook * Indian-style Potato Dish Recipe By :NO CHOLESTEROL PASSOVER RECIPES, Debra Wasserman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Indian Jewish Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cloves garlic -- minced finely 2 teaspoons oil 1 large green pepper -- chopped finely 3/4 cup shredded coconut 3 large potatoes -- diced 3 ripe tomatoes -- chopped finely Pepper and salt to taste 1 1/2 cups water Saute garlic in oil over medium heat for 1/2 minute. Add pepper and coconut, and lower heat. Add potatoes, tomatoes, seasoning, and water. Bring to a boil and simmer for 40 minutes. Stir occasionally. Serve hot. Total calories per serving: 202 Fat: 6 grams Protein: 3 grams Carbohydrates: 36 grams From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : The addition of coconut is what my interest.