* Exported from MasterCook * About Cooking Grains Under Pressure Recipe By :Lorna Sass, Cooking under pressure Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The amount of time and quantity of liquid absorbed vary according to the grain's age and the location of harvest and storage. Lorna Sass recommends an ample 4 cups of liquid per 1 cup of grain. Pressure cook the grains for the minimum time recommended; then, if more cooking is required, either return the cooker to high pressure or simmer the grains, covered, for a few more minutes. Drain off excess liquid before serving. For a fluffier final product, immediately return the drained grains to the pot and replace the lid, allowing them to steam in the residual heat for a few minutes. For interesting variations, grains with approximately equal cooking times can be mixed and matched with each other, or with beans and legumes. For aromatic flavour, try adding 3 or 4 quarter-sized slices of ginger and a bay leaf, or a large clove of garlic cut in two plus 1/2 teaspoon of dried herbs to the cooking liquid. Substitute vegetable, chicken, or beef stock or bouillon for all or part of the water, if desired. To prevent foaming action from pushing grains to the lid and clogging the vent: - always add 1 tablespoon of oil or butter per 1 cup of dry grain, and fill the cooker only to the halfway mark. Quick-release pressure under cold running water. - in the unlikely event that you hear loud sputtering while cooking grains, or see water dripping down the sides of the pot, immediately take the cooker off the heat and place under cold running water to bring the pressure down. When the lid is cool enough to handle, remove it and clean both the bent and the rubber gasket. Lock the lid back into place and proceed with cooking under pressure. Summary: - use 1 tablespoon of oil or butter and 4-4 1/2 cups liquid for each cup of grain - add 3 cups of water and 1 tablespoon of oil for each additional cup of grain - don't fill the cooker beyond the halfway mark - when cooking time is up, quick-release pressure under cold running water - drain immediately once grains are cooked to desired consistency Table of Grain Cooking Times under pressure Grain Type (1 cup) Cups Liquid Tbsp Oil Optional Salt Minutes HI PR Yield in Cups Whole barley 4 1/2 1T 1/2 tsp 50-55 3 1/2 (unhulled) Pearl Barley 4 1/2 1 T 1/2 tsp 18-20 3 1/2 Job's Tears 4 1/2 1 T 1/2 tsp 20-22 2 Oats (whole groats) 4 1 T 1/2 tsp 25-30 2 Triticale 4 1/2 1 T 1/2 tsp 25-30 2 1/4 Whole rye berries 4 1/2 1 T 1/2 tsp 25-30 2 1/4 Whole wheat berries 4 1/2 1 T 1/2 tsp 35-45 2 >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Carrot Muffins Recipe By :Steven Raichlen's High-Flavor, Low-Fat Vegetarian Cooking Serving Size : 9 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large Granny Smith apple 3 medium Carrots -- peeled 3 Egg whites -- lightly beaten 2 tablespoons Canola oil 1/4 cup Unsweetened applesauce 1/2 cup Dark brown sugar 1 teaspoon Vanilla 3/4 cup Flour 1 1/2 teaspoons Baking soda 1 1/2 teaspoons Baking powder 1 teaspoon Cinnamon 1/2 teaspoon Nutmeg 1/4 teaspoon Cloves 1/4 teaspoon Salt 1/3 cup Quick-cooking oatmeal 2/3 cup Dark or golden raisins 1/2 cup Grape-Nuts 1. Preheat oven to 350 degrees. Spray nine regular-sized muffin cups with vegetable cooking spray and set aside. 2. Cut the apple into quarters and remove the core. Coarsely grate the apple and carrots, either by hand or with a food processor. Combine with the lightly beaten egg whites, oil, applesauce, brown sugar and vanilla. 3. Sift together the flour, soda, baking powder, cinnamon, nutmeg, cloves and salt. Stir into the moist ingredients. Add the oatmeal, raisins and cereal. Spoon in the prepared muffin tins, filling to the top. 4. Bake 30 minutes, until the muffins test clean. Cool a few minutes in the pan before unmolding onto a cooling rack. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Sticky Muffins Recipe By :Cooking Light's website Serving Size : 12 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup apple juice 1/2 Cup dried apricots -- finely chopped 1 3/4 Cups all-purpose flour 1/3 Cup uncooked farina -- (such as Cream of Wheat) 1/3 Cup sugar 2 Teaspoons baking powder 1/4 Teaspoon salt 1/8 Teaspoon ground nutmeg 1/4 Cup stick margarine or butter -- melted 1 Teaspoon vanilla extract 3 Large egg whites -- lightly beaten 1 Carton plain nonfat yogurt -- (8-ounce) Cooking spray 2 Tablespoons sugar 1. Preheat oven to 400F. 2. Combine apple juice and apricots in a microwave-safe bowl. Cover with heavy-duty plastic wrap, and vent. Microwave at high 3 minutes or until apricot mixture boils. Let stand, covered; cool completely. Drain apricots in a colander over a bowl, reserving apple juice. 3. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour and the next 5 ingredients (flour through nutmeg) in a medium bowl, and make a well in center of mixture. Combine 3 tablespoons reserved apple juice, margarine, vanilla, egg whites, and yogurt; stir well with a whisk. Add to flour mixture, stirring just until moist. Stir in reserved apricots. 4. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400F for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack. Dip muffin tops in remaining apple juice; sprinkle each with 1/2 teaspoon sugar. Yield: 1 dozen (serving size: 1 muffin). CALORIES 189 (20% from fat); FAT 4.3g (sat 0.8g, mono 1.7g, poly 1.3g); PROTEIN 4.6g; CARB 33.1g; FIBER 0.9g; CHOL 0mg; IRON 2.9mg; SODIUM 142mg; CALC >From: levya@mindspring.com - - - - - - - - - - - - - - - - - - - NOTES : When your energy level is fading fast, these muffins are your ticket for a boost. Dried apricots and farina cereal increase the recipe's iron content. * Exported from MasterCook * Baked Potato Toppings Recipe By :Various eat-lf list members Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Use various kinds of vinegar (as in vinegar with chips). The suggestion was also made to try mustards. I particularly like to add diced tomatoes, slightly cooked broccoli, maybe some diced onions and top it off with a good salsa. Diane [picnic@twave.net] --- And, believe it or not, tiny diced raw cucumber & green bell pepper. I use a little of the Fleischmann's fat free liquid marg. Oh, and that guiltless gourmet spicy bean dip & a little of their queso are great on that baked potato.["smithg" ] --- Here are some of my favorite ideas for potato toppings: - steak sauce (it's my favorite, and it's available in most restaurants) - salsa - vinegar (Balsamic works very well as do malt and seasoned rice vinegars) - soy yogurt (in lieu of sour cream) - fresh lemon juice - fatfree salad dressings - soy sauce - mustard - soup - any leftovers (especially ones that have some sauce like stir fries or stews) - miso mixed with a little water - steamed veggies with some of the steaming water - soy cheese, melted - chili - fatfree barbecue sauce - cooked beans (with some of the cooking liquid) - canned tomatoes (Rotel -- the ones with hot peppers added -- are great) - soy mayonnaise with fresh herbs added - chili sauce - spaghetti sauce - fatfree gravy (we really like the Hain's brown gravy mix!) - vegetarian Westminster sauce - prepared taco filling (use taco seasoning mix and reconstituted TVP) - sloppy joe filling (use a commercial canned variety and add reconstituted TVP) - Build a salad w/ chopped lettuce and raw veggies on top of the potato, then add salad dressing or salsa And, if you are at Wendy's, ask for some little packets of their "Chili Sauce". It's not too hot and it's very good on potatoes. [ "Ellen C." ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Nut Bread #3 Recipe By :Cooking Light Five Star Recipes p. 34 Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup mashed bananas -- very ripe (about 3 small) 1/2 cup sugar 1/2 cup plain nonfat yogurt 1/4 cup margarine -- melted 1 teaspoon vanilla extract 1 egg 1 egg white 2 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt 1/4 cup pecans -- toasted baking spray with flour Combine first 7 ingredients in a large mixing bowl; beat at medium speed of an electric mixer until blended. Combine flour and next 3 ingredients; stir in pecans. Add flour mixture to banana mixture, stirring just until dry ingredients are moistened. Spoon batter into an 8 1/2- x 4 1/2-3-inch loafpan coated with baking spray with flour. Bake at 350 degrees for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in a pan on a wire rack; remove from pan, and cool completely on wire rack. Serving size 1/2-inch slice. >From: "marjeff@frontiernet.net" - - - - - - - - - - - - - - - - - - - NOTES : To toast nuts, spread them on a plate and microwave 1-2 minutes, stirring every 30 seconds until toasted. * Exported from MasterCook * Banana Nut Bread, Memorable Recipe By :The Lite Switch - June McLean Jeter Serving Size : 16 Preparation Time :1:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Flour 3/4 cup Egg Beaters(r) 99% egg substitute 1/2 cup Light corn syrup 1/2 cup Sugar -- (1/2 to 1 cup) 1 cup Bananas -- mashed 1 teaspoon Vanilla 1 teaspoon Baking soda 1 teaspoon Baking powder 1/4 cup 1% low-fat buttermilk 1 cup grape-Nuts -- ` No-stick cooking spray Mix all ingredients; bake in a large sprayed loaf pan at 350 degrees F. for 50-60 minutes. Do not over-bake. Test for doneness with toothpick. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Easy preparation! * Exported from MasterCook * Banana Soft Serve Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bananas -- ripe, frozen 1/2 cup lowfat ricotta cheese -- part skim milk 1/2 teaspoon Vanilla extract 1 Tablespoon Sugar In a food processor, combine frozen bananas with remaining ingredients. Using a steel blade, process until smooth. Divide into 4 individual serving bowls and serve right away. "As rich as ice cream and as smooth as frozen custard, this dessert is a real prize". >From: Abtaxel@aol.com --- I am in love!! Amy this was wonderful! Banana is not one of my favorite flavors but I will definitely make an exception in this case. This was SO rich and delicious! I made up half a batch to take in a cooler and snack on while waiting for a doctors appt. (I thought that 1/4 of the recipe wouldn't be enough to satisfy me!!ha!!) and tasted it before I left the house. Big mistake! I was tearing into the cooler while stopped at a red light and had it eaten before I ever got to the doctors! You must have a more powerful blender than I have though.(whoops, just saw that you said to use a food processor!). I had to add a little lowfat milk so that it would blend. It was still very thick and after sitting in ice in my cooler for a short time, it thickened even more. Have you ever made it and put it in the freezer to keep? I am thinking that this might be very good spiced up like my banana bread recipe. Also, I wonder how mango or peach would be? I definitely have a new passion! It is so easy and good. [Mary ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbequed Chicken Appetizers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole skinless boneless chicken breast 1 green bell pepper -- cut in strips 1 medium onion -- cut in strips 1/2 cup ketchup 1 tablespoon prepared mustard 1 tablespoon brown sugar 1 tablespoon vinegar 1/4 teaspoon garlic powder 2 dashes Tabasco sauce Cut chicken breast into 16 chunks and place in a microwave dish. Scatter pepper and onion strips on top of chicken. Combine remaining ingredients in a small bowl and pour over the chicken and vegetables. Cover and microwave on 70% power for 7 minutes or until chicken is white and tender. Serve with toothpicks. >From: "sherilyn70@earthlink.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Boiled Grains Under Pressure Recipe By :Lorna Sass, Cooking under pressure, p 221-222 Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup barley, pearled 4 1/2 cups water 1 tablespoon oil 1/2 teaspoon salt -- or to taste 1. If desired, use vegetable, beef, or chicken stock or bouillon to replace all or part of water. 2. Pick over the grain, removing any gravel or discolored bits. Rinse and drain. Place the grain, liquid, oil, salt if using, and any selected seasonings in the pressure cooker. I have selected pearled barley, but any grain except bulgar or buckwheat groats (kasha), which turn to mush too easily, may be used. 3. Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure, and cook for the recommended amount of time (18-20 minutes for pearled barley). Quick-release the pressure under cold running water. Remove the lid, tilting it away from you to allow any excess steam to escape. 4. If the grains are still very chewy, lock the lid back in place and return to high pressure for a few more minutes; if slightly underdone, replace the lid and cook over low heat for a few more minutes. When done, drain off any excess liquid and reserve it, if desired. For drier fluffier grains, immediately return the cooked grains to the pot and replace the lid, allowing them to steam in the residual heat for a few minutes. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Toasted Grains Under Pressure Recipe By :Lorna Sass, Cooking under pressure, p 222-223 Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup barley, pearled 4 1/2 cups water 1 tablespoon oil -- up to 2 1/2 teaspoon salt -- or to taste ( I have selected pearled barley, but any grain except bulgar or buckwheat groats (kasha), which turn to mush too easily, may be used.) 1. If desired, use vegetable, beef, or chicken stock or bouillon to replace all or part of water. 2. Pick over the grain, removing any gravel or discolored bits. Rinse and drain thoroughly. Place the grains in the pressure cooker and cook over medium heat, stirring frequently, until the grains dry and begin to emit a "toasty" aroma, about 3-4 minutes. Stir in the oil until the grains are well coated. Add the boiling liquid (watch for oil sputtering), optional salt, and seasoning of your choice. 3. Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure, and cook for the recommended amount of time (18-20 minutes for pearled barley). Quick-release the pressure under cold running water. Remove the lid, tilting it away from you to allow any excess steam to escape. 4. If the grains are still very chewy, lock the lid back in place and return to high pressure for a few more minutes; if slightly underdone, replace the lid and cook over low heat for a few more minutes. When done, drain off any excess liquid and reserve it, if desired. For drier fluffier grains, immediately return the cooked grains to the pot and replace the lid, allowing them to steam in the residual heat for a few minutes. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bay Scallop Ceviche Recipe By :American Bistro by Irena Chalmers Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mexican & Southwestern Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons ground cumin 1 cup fresh lime juice 1/2 cup fresh orange juice 2 pounds bay scallops 1 hot red chili pepper -- finely chopped 1/4 cup red onion -- finely chopped 3 ripe plum tomatoes -- seeded and chopped 1 red bell pepper -- seeded and chopped 3 green onions -- chopped 1 cup chopped fresh cilantro 1 lime -- sliced, for garnish Stir the cumin into the lime and orange juices and pour over the scallops. Stir in the chopped chili pepper and red onion. Cover and refrigerate for at least 2 hours. Just before serving, drain the scallops and mix with the chopped tomatoes, bell pepper, green onions and cilantro. Garnish with the slices of lime. >From: "sherilyn70@earthlink.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Biscotti, Chocolate Almond Recipe By :Charisa Martin Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons Ener-G egg replacer 1 tablespoon margarine from soybean oil -- melted 5 tablespoons water 1/2 cup white sugar 3/4 cup flour -- white -- unbleached 1/4 cup protein powder -- no egg or dairy 1/3 cup whole wheat flour -- pastry 3 tablespoons cocoa 1/4 teaspoon baking soda 1/2 teaspoon baking powder 1/4 teaspoon salt -- scant 1/3 cup toasted almonds -- slivered 1/4 cup cold coffee -- or water topping: 4 ounces chocolate chips -- dark (optional) Combine egg replacer, melted margarine water and sugar in Cuisinart. Blend until smooth. Add in flours, cocoa, protein powder, baking powder, soda, salt and mix until just blended. Add in almonds and "pulse" in Cuisinart until just mixed. Turn the dough out onto a flat surface, and shape (flouring hands as needed) into a log 14-16" long and about 2-3" wide. (note: shaved almonds look great, and you don't need more than one pulse, or none--just roll them into the dough as you shape it.) Bake at 325 degrees for 20 minutes (use baking parchment or spray a pan-release on the pan.) Cool on rack for 15 minutes. Slice at diagonal angle, into 12 pieces. Place back on cookie sheet and bake at 275 degrees for an additional 40 minutes, turning over at the 20 minute mark. When completely cool, melt the chocolate, and spread on the top of each biscotti. They are ready to eat when the chocolate is cool. These will last several weeks wrapped tightly and protected from moisture, but they usually don't last more than a few hours in our household. Variations: Cranberry-ginger Add 1/4 cup each dried cranberries and candied ginger. Omit the cocoa, increase the flour by 3 T. Anise Add 1-2T anise seed, omit cocoa, increase flour by 3T. Gingerbread Add 3/4 teasp. ground ginger, 1 t. cinnamon, and pinch of cloves. Reduce sugar to 1/3 cup +1T. and add 2 T. molasses. Orange-Walnut Use 1/4 cup orange marmalade, reduce sugar to 1/3 cup, replace almonds with chopped, toasted walnuts. Chocolate Chip Add dark chocolate chips instead of almonds, omit cocoa, increase flour by 3 T. Serving Ideas : Great with a fresh cup of coffee, and wonderful as gifts NOTES : 175 calories per biscotti fat: 6.1g sat. fat: 2.1g cholesterol: 0 carbohydrate: 24.4g dietary fiber: 2.3g protein: 7.7g sodium: 124mg By Charisa Martin, inspired by Anna Thomas of "The New Vegetarian Epicure" - - - - - - - - - - - - - - - - - - - NOTES : [Gets 4 of 4 stars.] I've also been working on a vegan biscotti recipe that would get my personal 4 of 4 stars, and I think I hit on it today, so it's included too. * Exported from MasterCook * Black Bean And Barley Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1/2 cup pearled barley 1 cup canned black beans -- drained 3/4 cup canned corn -- drained 3/4 cup canned peeled tomatoes -- drained and chopped 1/2 cup canned peas -- drained 1/2 avocado -- chopped 2 Tbs. fresh cilantro -- chopped 1/4 cup water 1 Tbs. lemon juice 1 scallion -- white part only, finely chopped 1 1/2 tsp. olive oil 1 clove garlic -- minced 1/4 pound packaged salad Bring water to a boil in a heavy pot. Add barley and reduce heat to low. Cover and simmer 35-40 minutes until water has evaporated and barley is tender. Remove from heat. Transfer barley to a cookie sheet. Spread barley out to cool briefly. While barley is cooking, combine next 7 ingredients in a salad bowl. Cover and refrigerate until barley is cooled. Combine remaining ingredients, except lettuce, in a jar with a tight fitting lid. Shake vigorously until emulsified. Set aside. Transfer cooled barley to bean and vegetable mixture. Toss. Add dressing and season with salt and pepper to taste. Toss again. Serve on a bed of lettuce. >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Eyed Peas And Barley Pilaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Frozen peas -- thawed 3/4 cup Quick cooking barley 1/4 cup Parsley -- chopped 1/4 cup Onion -- chopped 1 teaspoon Thyme 1/2 teaspoon Salt 15 ounces black-eyed peas -- cooked 14 1/2 oz Vegetable broth Combine all ingredients in large skillet or saucepan. Bring to a boil. Reduce heat; cover and simmer 15-20 minutes or until barley is tender. >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Barley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pt Orange juice 1/2 pt Water 2 oz Dried apricots 1 pinch Cloves 4 oz Pearl barley 1/2 oz Margarine 1 oz Mixed nuts -- chopped, opt. Put the orange juice & water into a pan. Add the apricots cut into small pieces & the spice. Bring to a boil & add the barley. Cover & simmer for about 1 hour, until the barley is tender. Add more orange juice if necessary. The liquid should be absorbed when the barley is ready. Stir in the margarine & the nuts if using. Serve hot either as is or with a splash of soymilk. >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Rice In Pressure Cooker Recipe By :Cooking Under Pressure, Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups brown rice 3 1/2 Cups boiling liquid 1 Teaspoon salt -- optional Her recipe states: Heat the oil in the cooker. Saute the rice until lightly browned, stirring frequently, about 1-2 minutes. Turn off the heat and stir in the boiling water (watch for oil sputtering), flavoring options, and salt if using. Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure and cook for 15 minutes. Turn off the heat and let the pressure drop naturally while the rice steams in the residual heat for 10 minutes. Reduce any remaining pressure with a quick-release method....If the rice is not sufficiently cooked, stir in a few Tbsp. of boiling water if the mixture seems dry, and replace the lid. Simmer over very low heat for another minute or two, or until done. P.S.: 2 cups of brown rice, 3 1/2 cups boiling liquid, 1 tsp. salt (optional) yields 5 cups >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - NOTES : "...and find that with preparation time cut down to 25 minutes... To avoid foaming and to reduce the possibility of rice sticking to the bottom of the cooker, saute the rice briefly in a tablespoon of butter or oil before adding the boiling water. This gentle toasting also enhances the flavor and prevents the rice from clumping together." * Exported from MasterCook * Cajun Shrimp Recipe By :[The Baltimore Sun; Dec 8, 1991] Serving Size : 15 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound shrimp -- peeled and deveined 1 tablespoon fresh lime juice 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon thyme 1/4 teaspoon salt 1/4 teaspoon red pepper 1/8 teaspoon black pepper lime wedges -- for garnish Toss the shrimp with the lime juice in a bowl. Mix the garlic powder, onion powder, thyme, salt, red pepper and black pepper in a small bowl. Sprinkle over the shrimp and toss to coat well. Spray a large skillet with non-stick cooking spray. Heat until hot. Add the shrimp and cook for 3 minutes, or until the shrimp are pink, stiring constantly. Spoon into a serving dish. Chill, covered, for 1 hour or longer. Garnish with lime wedges. Makes 15 servings. >From: "sherilyn70@earthlink.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Sesame Bagels Recipe By :Veggie Life, May 1998 Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup White Flour -- Unbleached 1 1/2 cup Whole Wheat Flour 2 Pkg Active Dry Yeast 3 Tbsp Sugar -- Or Barley Malt Syrup 2 Tsp Salt 2 Tsp Dark Sesame Oil 1 cup Pureed Cooked Carrots 1 1/2 cup Lukewarm Water 1 Tbsp Cornmeal 1 Tbsp Sugar Egg Wash -- Optional Sesame Seeds -- Optional To Sprinkle On Top Asian flavors for a Jewish gem. Try these with a shmear of wasabi and sliced pickled ginger. In a mixing bowl, stir together flours, yeast, sugar (if using), and salt. In another bowl stir together barley malt syrup (if using), sesame oil, carrot puree, and water. Combine both mixtures and mix to form a stiff dough. (Mixture will seem dry and shaggy at this point, but light kneading will bring it together.) On a lightly floured surface, knead dough lightly into a smooth ball and return to bowl. Cover with plastic and set aside in a warm place for an hour to rest. (At this point the dough may be refrigerated for several hours. Set out at room temp for about 2 hrs before proceeding to step 3.) Preheat oven to 400F. Lightly spray or brush a baking sheet with oil and sprinkle with cornmeal. Set a large pot of water and 1 Tbsp sugar to boil. On a lightly floured surface, turn out dough and divide in half. Return one half to bowl and divide the other into 6 equal pieces. Roll each piece into a smooth ball. Flatten balls slightly, push thumbs through center, place index fingers inside, and roll into a smooth, open bagel shape. (Dough will rise to fill in hole if it isn't large enough.) Drop 3 bagels into boiling water and boil gently, turning often, for 5 min. Using a strainer or slotted spoon, remove bagels carefully. Rest spoon briefly on a towel to remove excess water and set bagels a few inches apart, on prepared sheet. Repeat with remaining 3 bagels. Brush bagels with egg wash and sprinkle with seeds, if desired. Bake for about 30 min, until glossy and browned. Repeat with second half of dough. Makes 12 bagels. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cauliflower Sicilian Style Recipe By :Ada Boni from "Italian Regional Cooking" Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds cauliflower flowerets -- washed and drained 3 anchovy fillets -- washed and chopped 1 cup olive oil 1 large onion -- finely chopped 12 pitted black olives -- sliced 2 ounces Caciocavallo cheese -- thinly sliced salt 1 cup red wine croutons Pour 2 to 3 tablespoons of the olive oil into a heavy casserole. Add a little of the onion and olives and a few slivers of anchovy. Cover with a layer of the cauliflower flowerettes, some slices of cheese, a pinch of salt, a sprinkling of olive oil, then onion and anchovies. Repeat until all the ingredients are used up, ending with a good sprinkling of olive oil over last layer of cauliflower. Pour in the wine, cover pan and cook gently until the cauliflower is tender. By this time all the liquid should have evaporated. If not, increase heat for a few minutes. Do not stir cauliflower at all. Turn out on to a round serving dish, generously garnished with croutons and serve >From: Lilyan - - - - - - - - - - - - - - - - - - - NOTES : 1 Recipes does not specify type of olive * Exported from MasterCook * Chicken And Barley Bake Recipe By :Better Homes and Gardens New Dieter's Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Grains & Cereals Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 3/4 cup chopped carrots 3/4 cup water 1/2 cup pearl barley 1 1/2 tsps chicken bouillon 1/2 tsp poultry seasoning 1 clove garlic -- minced 4 skinless chicken thighs -- skinned 3 tbsps minced fresh parsley In a medium saucepan combine onion, carrots, water, barley, bouillon granules, poultry seasons, and garlic. Heat mixture to boiling. Pour hot mixture into a 1-1/2 quart casserole. Arrange chicken thighs on top of mixture. Bake, covered, in a 350 deg. oven for 1 hour or until barley and chicken are tender. Sprinkle with parsley. **Note--I use chicken breast instead Message From SXSP63B@prodigy.com ( PAMELA J REILING) to The TNT Recipes List. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Tried this one over the weekend and it was very tasty. I made the mistake of taking the foil off when I noticed some of the liquid hadn't absorbed at 55 minutes, cooked it for 15 minutes more and then the chicken got quite dried out. Despite that it had great flavor. * Exported from MasterCook * Chicken Julie Recipe By :Jude Theriot, Cajun Healthy Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken breast, no skin, no bone, R-T-C -- bite-sized pcs 1 teaspoon Cajun seasoning 1 medium onion -- finely chopped 1/2 medium bell pepper -- chopped 1/4 cup celery -- finely chopped 2 cloves garlic -- minced 1 cup white wine 1 can Cream of Chicken Soup (98% fat free) 1 can Cream of Celery Soup (98% fat free) 1/2 cup chicken broth 4 large fresh mushrooms -- sliced 1/2 cup green onions -- finely chopped 1/4 cup fresh parsley -- minced 1/2 teaspoon Tabasco sauce 1 tablespoon white wine Worcestershire sauce 1 cup long-grain white rice -- uncooked 1 tablespoon wild rice -- uncooked Preheat the oven to 350 degrees. Season the chicken with the Cajun seasoning. Heat a large nonstick skillet over medium heat. When it is hot, add the seasoned chicken. Shake the pan to be sure that all sides of the chicken are browned. Add the onions, bell pepper, celery, and garlic, then cook over heat for 3 minutes, stirring often. Add the wine and bring to a boil, then reduce the heat to low. Add all the remaining ingredients to the skillet, and stir until well mixed. Cook over low heat for 3 minutes, then pour into a 2 quart covered casserole and bake for 30 minutes. Remove the cover and stir well, then cover and bake for 30 more minutes, or until the rice is cooked. Serve hot. >From: MrsTPK - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with mixed green salad and Knorr Leek Soup. NOTES : This is one of my favorites. Very easy and very good! You can make ahead and refrigerate or freeze. * Exported from MasterCook * Chicken Quesadillas Recipe By :California Home Cooking Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 large flour tortillas -- 98% fat free 3 cups nonfat cheddar cheese -- shredded 12 ounces cooked chicken breast halves 1 tablespoon chipotle hot sauce Heat a griddle or a large frying pan; if you are using a frying pan, brush the surface with olive oil. Warm the tortillas, 1 at a time, on both sides. Return 1 tortilla to the pan, spread a quarter of the cheese over it, and scatter a quarter of the chicken over the cheese. Add a dash of hot sauce, and top with another tortilla. Cook until the cheese is nearly completely melted, about 4 minutes, turn, and cook for 2 minutes more. Transfer to a work surface, and cook the remaining quesadillas in the same manner. Cut each quesadilla into 6 triangles, transfer them to individual plates and serve. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 595.7 (12.6% from fat) Fat: 8.4g Cholesterol: 73mg Carbohydrate: 73g Fiber: 6g Sodium: 1779mg * Exported from MasterCook * Chicken With Pineapple Salsa Recipe By :The National Broiler Council Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salsas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 skinless boneless chicken breast halves 2 tablespoons cilantro -- chopped 2 teaspoons fresh ginger root -- minced 1/3 teaspoon salt -- divided 1 cup Roma tomatoes -- seeded, chopped 3/4 cup pineapple -- diced 1/2 cup green onions -- sliced 1 can green chiles -- (4 oz.) drained 1 tablespoon lemon juice 2 tablespoons butter Make pineapple salsa by mixing together in small bowl cilantro, ginger, 1/8 teaspoon of the salt, tomato, pineapple, onion, chiles and lemon juice; set aside. In frypan, place butter and melt over medium heat. Add chicken and sprinkle with remaining 1/4 teaspoon salt. Saute, turning, about 6 minutes, or until light brown on all sides. Cover and reduce heat to medium-low. Cook about 5 minutes or until fork can be inserted in chicken with ease. Arrange chicken on serving platter and spoon pineapple salsa over chicken. Garnish with cilantro sprigs. Nutrition (per serving): 214 calories Saturated fat 3 g Total Fat 7 g (31% of calories) Protein 30 g (57% of calories) Carbohydrates 6 g (12% of calories) Cholesterol 91 mg Sodium 262 mg Fiber 1 g Iron 2 mg Vitamin A 2455 IU Vitamin C 59 mg Alcohol 0 g Source: The National Broiler Council Date Published: 11/24/92 >From: MOMnAaron - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Stir Fried Vegetables Over Rice Recipe By :the California Culinary Academy Serving Size : 6 Preparation Time :0:35 Categories : Eat-Lf Mailing List Oriental Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup onion -- thinly sliced 1 teaspoon minced garlic 1 teaspoon grated gingerroot 1/4 cup dry sherry 1 cup sliced bok choy 1/2 cup broccoli florets -- broken into pieces 1/2 cup sliced mushrooms 1/2 cup red bell pepper -- julienned 1/4 cup defatted Chicken Stock 1 cup mung bean sprouts 1/2 teaspoon Chinese five-spice powder 1 tablespoon low-sodium soy or tamari sauce -- or to taste 1 tablespoon arrowroot powder 2 cups cooked rice 1. In a wok or large skillet over medium-high heat, saute onion, garlic, and gingerroot in sherry for 5 minutes, stirring frequently. Add bok choy, broccoli, mushrooms, bell pepper, and broth. Cover and steam until vegetables are tender-crisp (about 5 minutes). 2. Add bean sprouts and cook 1 minute. In a small bowl combine five-spice, soy sauce, and arrowroot. Add to stir-fry and cook until mixture thickens (about 1 minute). Serve hot over rice. Note: Chinese five-spice powder, a blend that typically includes fennel seed, cloves, Szechuan peppercorn, cinnamon, and anise, is available in Chinese markets. >From: Lisa Whittington - - - - - - - - - - - - - - - - - - - NOTES : This easy stir-fry recipe gets its rich flavor from sherry, Chinese five-spice powder, garlic, and gingerroot, and eliminates the fat from cooking oils. The selection of fresh vegetables can change with the season and availability of produce. Try marinating a few of the vegetables in the sherry, garlic, and gingerroot for several hours before adding to the wok. Calories: 125.8 (2.9% from fat) Fat: .4g Cholesterol: 0mg Carbohydrate: 24.6g Fiber: 1.9g Sodium: 137mg * Exported from MasterCook * Cottage Cheese Cheesecake Recipe By :TAMPA TRIBUNE Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- graham cracker pie crust -- 9 inch 4 eggs -- separated 1/2 teaspoon salt 2 tablespoons lemon juice 1 teaspoon vanilla 1 teaspoon almond extract 1 cup sugar 2/3 cup flour -- sifted 1 1/2 teaspoons lemon peel -- grated 2 cups cottage cheese -- (1 pint)(16 oz) 1 cup sour cream -- (1/2 pint ) (8 oz) strawberry glaze 1 pint fresh strawberries -- optional Preheat oven to 300 degrees F. Prepare crust; set aside. In a medium bowl, beat egg yolks until light. Blend in salt, lemon juice, vanilla, almond extract, sugar, flour and lemon peel. Put cottage cheese into a large bowl. Add a small amount of egg yolk mixture. Beat on high speed until curd is broken and nearly smooth. Add remaining egg yolk mixture and sour cream; beat until blended. Beat egg whites until stiff, but not dry. Fold into cheese mixture. Pour into crust. Bake 1 hour. Top with Strawberry Glaze,and fresh strawberries if desired. Refrigerate 5 hours before serving. Serving Size : 12 >From: Abtaxel - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Strawberry Glaze (see recipe). * Exported from MasterCook * Cranberry Honey Mustard Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Dips Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Yellow mustard seeds 1 1/2 cup Cider vinegar 1 1/4 cup Dried cranberries -- (available in health-food and gourmet -- stores 3 tablespoon Honey 1 teaspoon Salt Yield: 3 cups As the dried cranberries soak with the mustard and vinegar, their bright red color leaches out into the vinegar. The resulting mustard is a pretty, cranberry-tinted pink. In a non-aluminum pot or jar, combine the mustard seeds, vinegar and cranberries; cover and soak for 48 hours, adding additional vinegar if necessary to maintain enough liquid to cover the seeds. Scrape the soaked seed-and-cranberry mixture into a food processor and process until the mixture turns from liquid and seeds to a creamy mixture flecked with seeds and bits of cranberry. Add honey and salt. The process takes at least 3-4 minutes, so be patient. You may need to add additional vinegar as necessary to create a nice creamy mustard; keep in mind that it will thicken slightly upon standing. After about one week of aging, the cranberry flavor seems to settle into this mustard and make it all the better, but it is perfectly good immediately. Makes about 3 1/3 cups. >From: Mary - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salsas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 oz fresh cranberries -- chopped -- (I slice frozen cranberries using food processor 3mm slicer) 4 green onions -- minced 2 jalapeno peppers -- minced 2/3 cup sugar 1 tablespoon crushed dried mint 6 tablespoon lime juice 1/4 teaspoon ground ginger Combine ALL ingredients in a bowl Cover and chill 24 hours or up to 4 days >From: Abtaxel@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Beef Stroganoff Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil -- * see note 12 ounces lean boneless sirloin steak trimmed and cut into strips 2 cups sliced mushrooms 1/2 cup low sodium chicken broth -- divided 1/3 cup chopped yellow onion 1 clove garlic -- minced 1 1/2 teaspoons paprika 4 ounces egg noodles -- wide 1/4 cup light sour cream 1/4 cup plain nonfat yogurt 1 teaspoon dried dill 1. In a large nonstick skillet, heat oil over medium-high heat. Add beef; saute until browned, about 2 minutes. Place on a plate. 2. In same skillet over medium-high heat, cook mushrooms and 1/4 cup of broth for 5 minutes. Add the onion and garlic; saute for 3 minutes. Stir in paprika until well blended. Add the remaining broth; cook for 4 minutes. 3. While the mushroom mixture is simmering, cook noodles according to package directions, but do not add salt. 4. In a small bowl, combine sour cream and yogurt. Mix well; set aside. Return the beef and any accumulated juices from plate to skillet; reduce heat to low and stir gently. Stir sour cream mixture into skillet; heat through. 5. Drain the noodles in a colander. Place on serving p;ates and top with beef mixture. Sprinkle with dill and serve immediately. >From: Lisa Whittington - - - - - - - - - - - - - - - - - - - NOTES : * Original recipe called for 2 tsp Olive Oil Calories: 265.7 (24.1% from fat) Fat: 7.2g Cholesterol: 80mg Carbohydrate: 25.2g Fiber: 1.6g Sodium: 137mg * Exported from MasterCook * Creamy Chicken Spread Recipe By :NAWK/Internet Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups boneless skinless chicken breasts -- cooked 1 8 oz pkg fat-free cream cheese -- softened 1/2 cup celery -- chopped 1/2 cup fat-free mayonnaise 2 tablespoons onion -- chopped 1 teaspoon onion powder Place all ingredients in a food processor; process until coarsely chopped. Yield: 2 1/2 cups. Serving Size: 2 Tablespoons Calories: 34, Total Fat: trace, Calories from Fat: 14%, saturated Fat: trace, Cholesterol: 9mg, Sodium: 155mg, Carbohydrate: 2gm, Protein: 5gm >From: "sherilyn70@earthlink.net" - - - - - - - - - - - - - - - - - - - NOTES : This tasty chicken spread came from a member of the Texas church where my husband served as pastor. It's great on bread or crackers. * Exported from MasterCook * Crispy Oven Fried Chicken Recipe By :Prevention Healthy Ideas Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 skinless boneless chicken breast 1/3 cup all-purpose flour 2 egg whites -- lightly beaten 1 cup corn flake crumbs Preheat the oven to 375 degrees. Lightly spray a cookie sheet with no-stick spray. Set the cookie sheet aside. To coat the chicken, first roll the pieces or breast halves in the flour to evenly cover all sides. Then dip the chicken in the egg whites and roll in the cornflake crumbs. Place the coated chicken pieces on the prepared cookie sheet. Bake for 45 to 55 minutes for the chicken pieces or 20 to 30 minutes for the boneless breast halves, or until tender and no longer pink. (Do not turn the chicken over during baking.) >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 266.8 (7.5% from fat) Fat: 2.1g Cholesterol: 96mg Carbohydrate: 17.4g Fiber: .5g Sodium: 286mg * Exported from MasterCook * Cuban Chicken Recipe By :Eater's Choice/tpogue@idsonline.com Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole potato -- peeled and cubed 1 tablespoon margarine 1 tablespoon olive oil 6 skinless boneless chicken breast -- boned 1/2 cup flour 1/3 cup water 28 ounces tomato -- with juice 1 large green pepper -- chopped 3/4 cup onion -- chopped 2 cloves garlic -- minced 3/4 teaspoon oregano 3/4 teaspoon cumin 1/2 teaspoon salt 1/4 cup raisins 1/2 cup green olive -- stuffed Preheat oven to 425F. Place potatoes in a saucepan, cover with water, and boil for 10 minutes. Put margarine and olive oil in shallow baking pan and place in oven until margarine melts. Shake chicken breasts, one at a time, in a plastic bad filled with flour until breast is completely coated. Arrange floured chicken in baking pan in one layer. Add water. Place potatoes evenly over chicken. Reduce heat to 375F and bake chicken for 20 minutes. Meanwhile chop tomatoes either in food processor or by hand and place them with juice in a large bowl. Add green pepper, onion, garlic, oregano, cumin, salt, raisins, and olive. Spread tomato mixture over chicken and bake for 20 minutes more or until chicken is fully cooked. Serve over rice. >From: Terry Pogue - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber And Yogurt Sauce Recipe By :Fabulous Greek Foods, Helen Reynolds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large cucumber 2 cloves garlic 3 tablespoon fresh lemon juice 2 cups plain yogurt -- (fat free or low fat) 1 tsp. dill salt and pepper to taste Crush garlic and place in bowl. Peel and grate cucumber into a strainer to drain liquid. Add to garlic, mixing well. Blend in yogurt, lemon juice, dill, salt and pepper and chill in refrigerator. Serve with raw veggies. >From: The Ritters - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber Salad With Yogurt Recipe By :The Complete Greek Cookbook, Theresa Karas Yianilos Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cucumbers -- or more -- peeled and thinly sliced Dressing: 1 cup yogurt -- (fat free or low fat) 1 tsp. vinegar 1 tsp. spearmint flakes 1 tsp. scallions -- chopped salt and pepper to taste Mix cucumbers in sauce and serve chilled. >From: The Ritters - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Vegetables, Easy Recipe By :The Whole Foods Bible, Chris Kilham Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 whole potatoes 1 whole yellow onion 2 tablespoons canola oil 2 cups carrots -- diced 2 teaspoons curry powder 1/2 teaspoon fresh basil leaves 1/2 cup basic vegetable stock 2 cups yogurt 2 cups frozen peas -- OR fresh 2 tablespoons arrowroot -- dissolved in 1/4 cup cold water sea salt -- to taste 2 tablespoons cilantro -- chopped for garnish Peel the potatoes and cut into bite-size pieces.Rinse potatoes well to remove starch and drain well. Dry potatoes. Dice the onion. Heat the oil in a large skillet. Add the onion and carrots and saute over medium heat for 5 minutes. Add the potatoes, curry powder and basil and saute another 5 minutes. Add the water bring to a boil and reduce heat to low. Cover and cook for 10-15 minutes, until the potatoes are tender but not overcooked. Stir in the yogurt and peas and heat through over low heat. When heated, add the dissolved arrowroot powder. Cook for a minute or two until thickened. Season to taste with salt and freshly ground black pepper. Serve hot, garnished with chopped cilantro. >From: MOMnAaron - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Millet with Easy Curried vegetables. NOTES : What's for supper tonight? This is one of our family favorites. I just finished washing and preparing my greens for a crisp salad and have my crusty rustic bread rising this very moment. Have an empty place at the table tonight, any takers? Make extra and place in pita sandwiches for brown bag lunches. * Exported from MasterCook * Daily Menu Plan With Optimal Levels Of B6, B12 And Folate Recipe By :B-LIST DIET, Marian Burros* Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***BREAKFAST*** 1 cup raisin bran 1/2 cup milk 1 sliced banana 1 cup orange juice ***LUNCH*** Salmon salad sandwich -- on whole-wheat bread -- with lettuce -- and tomato 1/2 cup asparagus spears ***SNACK*** 1 cup full-flavored yogurt 1 cup cantaloupe ***DINNER*** 3 ounces sirloin 1 cup bulgur-lentil salad 1/2 cup broccoli 1 whole-wheat roll THIS MENU: 700 micrograms folate; 3 milligrams B6, and 9.3 micrograms B12 [See the article at http://www.chicago.tribune.com/ add the following to the above url: leisure/goodeating/article/0,1051,SAV-9805200312,00.html ] B-LIST DIET By Marian Burros, The New York Times, May 20, 1998 Current dietary advice often seems to be a moving target. All fat is bad; no, just some fats are bad. Carbohydrates are good; no, some carbohydrates are better than others and some are downright bad. Yet there have been a couple of constants. No reputable scientist has ever had an unkind word to say about fruits, vegetables or whole grains. But just as research continues to reveal their benefits, several of their important nutrients, particularly the B vitamins, are not even listed on most food labels, making it hard for shoppers. The broad evidence mounts: Fruits, vegetables and grains provide essential vitamins and minerals useful in preventing a host of diseases. But in a rush to embrace vitamin A and vitamin E to prevent heart disease, and vitamin C to prevent cancer, the B vitamins have been neglected. The importance of sufficient B vitamins in the diet has become more apparent every year, culminating in the publication this month of a study showing that adequate levels of at least two B vitamins, probably three, in the diet greatly reduce the risk of heart attack. These findings were not news to Dr. Kilmer McCully, long a voice in the wilderness on the subject. Back in the 1970s, when he was a researcher at Harvard Medical School and Massachusetts General Hospital in Boston, Dr. McCully thought that homocysteine, an amino acid in the blood, could damage artery walls and cause heart disease. But he also thought that homocysteine could be brought to safe levels by taking three B vitamins: B6, B12 and folate (folic acid). But his grants dried up because most scientists at the time were intent on pursuing cholesterol's link to heart disease. Homocysteine is found in large amounts in animal protein, which makes up a significant part of the American diet. Vitamin B6, B12 and folate are found in fruits, vegetables, beans and whole grains, which rank fairly low in the American diet the same diet that leads to high cholesterol levels. By 1990, other studies were coming to the same conclusions McCully had reached. And this month, a study of 80,000 nurses that began in 1980 confirmed a direct link between adequate levels of vitamin B6 and folate and the reduced risk of heart attacks. Earlier, the well-known Framingham heart study had confirmed a direct link between heart health and vitamin B12. Other research has shown that adequate intake of folate by women of childbearing age could prevent neural tube defects in babies. So what does this all mean to a health-conscious American trying to plan the day's meals? Certainly, the easiest way to get enough of the B vitamins is to pop a supplement. Some now for sale provide what studies consider the optimal daily intake. The nurses study said 3 milligrams of vitamin B6 are needed daily, while the current government recommendation is 1.6 milligrams. For B12, the daily recommendation is 6 micrograms (6 millionths of a gram), though some studies urge more. For folate, the current recommended allowance is 180 micrograms, while the optimal level according to the study is 400 micrograms. But if you rely on pills instead of whole foods, the fat content of your diet could remain high and you would also miss out on all the other nutrients that come with the food. So you could take a tip from McCully: His family has been eating a diet high in folate, B6 and B12 for years. Like many nutritionists, he believes that food is the best source of vitamins because those vitamins come along with fiber, which limits the absorption of cholesterol, plus beneficial antioxidants and thousands of other components whose values have yet to be discovered. Today, unfortunately, it is harder than ever to find the B vitamins in packaged foods. After the new nutrition labeling went into effect a few years ago, it was no longer necessary to list the B vitamin content of foods, with the exception of those that are fortified, like cold cereals. But it is usually not that difficult to get sufficient amounts of B6, B12 and folate from normal serving sizes of a combination of many foods. Good sources of folate include orange juice, black-eyed peas, asparagus, spinach, dried peas, beans and lentils, leafy greens, fish, broccoli, cantaloupe and chicken liver. Good sources of B6 are bananas, chicken, turkey, dried beans, whole grains, salmon, tuna, nuts and beef liver. B12, however, is found almost exclusively in animal products-turkey, fish, red meat, eggs, milk-but it is only needed in small quantities, 5 to 15 micrograms a day. There is also a small amount in wheat germ. Busted by PHanneman. See The Chicago Tribune Wed, 05/20/98 Good Eating Section Notes: *The New York Times. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Energy Bars, Banana/maple/walnut Recipe By :Charisa Martin Serving Size : 6 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bananas -- over-ripe 3 tablespoons maple syrup 3 tablespoons walnuts -- toasted 2 tablespoons flour -- vital gluten 1 1/3 cups rolled oats 1/2 cup oat bran 1 teaspoon vanilla extract 2 teaspoons lecithin granules 1/4 teaspoon salt Combine all ingredients in Cuisinart and blend until a nearly smooth paste. Spread in 8"x8" or 9"x9" pan or drop on cookie sheet and shape into "cliff bar" style bars. Bake at 350 for 15 minutes. Let cool completely before eating. NOTE: these are not as "shiny" as the other style energy bars. 210 calories per 1/6th recipe/per bar fat: 5.9g sat. fat: .8g cholesterol: 0 carbohydrate: 34.9g dietary fiber:4.4g protein: 9.5g sodium: 9.mg - - - - - - - - - - - - - - - - - - - NOTES : These have gotten the "thumbs-up" award from my teenagers, and they've started packing them off to school in the morning. I like to pack them when I cycle or row. * Exported from MasterCook * Energy Bars, Berry Recipe By :Charisa Martin Serving Size : 6 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup jam -- loganberry or other 1/3 Cup dried apricot halves 2 Teaspoons lecithin granules 1 Tablespoon flour -- vital gluten 1 1/3 Cups rolled oats 1/3 Cup oat bran 3 Tablespoons apple juice -- frozen concentrate -- thawed Combine all ingredients in Cuisinart and blend until a nearly smooth paste. Spread in 8"x8" or 9"x9" pan or drop onto cookie sheet and shape into "cliff bar" form. Bake at 350 for 15 minutes. Let cool completely before eating. 204 calories per 1/6th recipe/per bar fat: 3.3g sat. fat: .5g cholesterol: 0 carbohydrate: 41.6g dietary fiber:3.8g protein: 6.3g sodium: 15mg - - - - - - - - - - - - - - - - - - - NOTES : These have gotten the "thumbs-up" award from my teenagers, and they've started packing them off to school in the morning. I like to pack them when I cycle or row. * Exported from MasterCook * Energy Bars, Chocolate Recipe By :Charisa Martin Serving Size : 6 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup corn syrup 3 tablespoons brown sugar -- packed 1/3 cup dates 2 tablespoons almonds -- blanched 1 tablespoon flour -- vital gluten 1 cup rolled oats 1/3 cup oat bran 3 tablespoons cocoa 1/4 cup coffee -- cold [vegan] Serving Size : 6 Combine all ingredients (except coffee) in Cuisinart and blend until it makes a nearly smooth paste. Add coffee in 1 tablespoon increments until the paste thins out and is the consistency of a thick spread. Bake in 8"x8" or 9"x9" pan at 350 for 15 minutes. You can vary the ingredients for different flavors--use other sugars instead of corn syrup, use jam instead of the raisins, use different nuts if you don't want the pronounced flavor of peanut (like cashew, almond, hazelnut, etc.) Ideas: cashews/cocoa instead of vital gluten flour replace dates with: applesauce, banana, or raspberry jam It's easy to get hooked on these! 205 calories per 1/6th recipe/per bar fat: 3.3g sat. fat: .6g cholesterol: 0 carbohydrate: 43.3g dietary fiber:4.1g protein: 6.4g sodium: 28mg - - - - - - - - - - - - - - - - - - - NOTES : These have gotten the "thumbs-up" award from my teenagers, and they've started packing them off to school in the morning. I like to pack them when I cycle or row. * Exported from MasterCook * Energy Bars, Chocolate, Wheat Free Recipe By :Charisa Martin Serving Size : 6 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup brown rice syrup 3 tablespoons brown sugar -- packed 1/3 cup prunes 2 tablespoons cashews 3 tablespoons soy protein powder -- no wheat, dairy or egg 1 cup rolled oats -- plus 2 tablespoons rolled oats 1/3 cup oat bran 3 tablespoons cocoa 1/4 cup coffee -- cold -- ( you can substitute another liquid) Combine all ingredients (except coffee) in Cuisinart and blend until it makes a nearly smooth paste. Add coffee/liquid until the paste thins out and is the consistency of a thick spread. Spread in 8"x 8" or 9"x9" pan or drop onto cookie sheet and form into the "cliff" bar shape. Bake at 350 for 15-20 minutes. Let cool completely before eating. You can vary the ingredients for different flavors--use other sugars instead of maple syrup, use jam instead of the prunes, use different nuts (like peanut, almond, hazelnut, etc.) Omit the coffee and use soy milk, water, or fruit juice. They pack very well and are great for hiking or cycling. 210 calories per 1/6th recipe/per bar fat: 3.1g sat. fat: .7g cholesterol: 0 carbohydrate: 38.3g dietary fiber:4.1g protein: 12g sodium: 6mg - - - - - - - - - - - - - - - - - - - NOTES : These have gotten the "thumbs-up" award from my teenagers, and they've started packing them off to school in the morning. I like to pack them when I cycle or row. * Exported from MasterCook * Energy Bars, Oatmeal Peanut Butter Recipe By :Charisa Martin Serving Size : 6 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup honey 1/3 cup raisins -- seedless 3 tablespoons peanut butter 1 tablespoon flour -- vital gluten 1 1/3 cups rolled oats 1/3 cup oat bran 3 tablespoons apple juice -- frozen concentrate -- defrosted 2 tablespoons soy milk -- 1% vanilla, vitasoy -- or plain/fat free 2 teaspoons lecithin granules Combine all ingredients in Cuisinart and blend until a nearly smooth paste. Spread in 8"x8" or 9"x9" pan or drop on cookie sheet and shape into a "cliff bar" shape. Bake at 350 for 15-20 minutes. Let completely cool before eating. You can vary the ingredients for different flavors--use other sugars instead of honey, use jam instead of the raisins, use different nuts if you don't want the pronounced flavor of peanut (like cashew, almond, hazelnut, etc.) They pack easily and seem to improve in flavor overnight. However, it's hard to make them last that long in my household! 253 calories per 1/6th recipe/per bar fat: 7.4g sat. fat: 1.3g cholesterol: 0 carbohydrate: 44g dietary fiber:3.7g protein: 8.2g sodium: 44mg - - - - - - - - - - - - - - - - - - - NOTES : These have gotten the "thumbs-up" award from my teenagers, and they've started packing them off to school in the morning. I like to pack them when I cycle or row. * Exported from MasterCook * Energy Bars, Oatmeal/raisin Recipe By :Charisa Martin Serving Size : 6 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup corn syrup 3 tablespoons brown sugar -- packed 1/3 cup raisins -- seedless 2 tablespoons peanut butter 1 tablespoon flour -- vital gluten 1 1/3 cups rolled oats 1/3 cup oat bran 1/4 cup soy milk 1 tablespoon cinnamon Combine all ingredients in Cuisinart and blend until a nearly smooth paste. Bake in 8"x8" or 9"x9" pan at 350 for 15-20 minutes. You can vary the ingredients for different flavors--use other sugars instead of corn syrup, use jam instead of the raisins, use different nuts if you don't want the pronounced flavor of peanut (like cashew, almond, hazelnut, etc.) Ideas: cashews/cocoa instead of vital gluten flour replace raisins with: applesauce, banana, or raspberry jam 233 calories per 1/6th recipe/per bar fat: 4.5g sat. fat: .8g cholesterol: 0 carbohydrate: 45.6g dietary fiber:4.2g protein: 7.7g sodium: 55mg - - - - - - - - - - - - - - - - - - - NOTES : These have gotten the "thumbs-up" award from my teenagers, and they've started packing them off to school in the morning. I like to pack them when I cycle or row. * Exported from MasterCook * Fifty Uses For Vinegar Recipe By :Rae Osenbaugh Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** 1 Kill grass on walks and driveways. 2 Kill weeds. Spray full strength on growth until plants have starved. 3 Increase soil acidity. In hard water: one gallon of tap water for watering rhododendrums, gardenias, or azaleas. 4 Deter ants. Spray vinegar around doors, appliances, and along other areas where ants are known. 5 Polish car chrome. Apply full strength. 6 Remove skunk odor from a dog. Rub fur with full strength vinegar; rinse. 7 Keep cats away. Sprinkle vinegar on areas you don't want the cat walking, sleeping, or scratching on. 8 Keep dogs from scratching his ears. Use a clean, soft cloth dipped in diluted vinegar. 9 Keep chickens from pecking each other. Put a little in their drinking water. 10 Tenderize meat. Soak in vinegar over night. 11 Freshen vegetables. Soak wilted vegetables in 2 cups of water and a tablespoon of vinegar. 12 Boil better eggs. Add 2 tablespoons water before boiling eggs. Keeps them from cracking. 13 Soothe a bee or jellyfish sting. Dot the irritation with vinegar and relieve itching. 14 Relieve sunburn. Lightly rub white vinegar; you may have to reapply. 15 Condition hair. Add a tablespoon of vinegar to dissolve sticky residue left by shampoo. 16 Relieve dry and itchy skin. Add 2 tablespoons to bath water. 17 Fight dandruff. After shampooing, rinse with vinegar and 2 cups of warm water. 18 Soothe a sore throat. Put a teaspoon of vinegar in a glass of water. Gargle, then swallow. 19 Treat sinus infections and chest colds. Add 1/4 cup or more vinegar to the vaporizer. 20 Feel good. A teaspoon of apple cider vinegar in a glass of water, with a bit of honey added for flavor, will take the edge off your appetite and give you an overall healthy feeling. 21 Deodorize the kitchen drain. Pour a cup down the drain once a week. Let stand 30 minutes and then flush with cold water. 22 Eliminate onion odor. Rub on your fingers before and after slicing. 23 Clean and disinfect wood cutting boards. Wipe with full strength vinegar. 24 Remove fruit stains from hands. Rub with vinegar. 25 Cut grease and odor on dishes. Add a tablespoon of vinegar to hot soapy water. 26 Clean a teapot. Boil a mixture of water and vinegar in the teapot. Wipe away the grime. 27 Freshen a lunchbox. Soak a piece of bread in vinegar and let it sit in the lunchbox over night. 28 Clean the refrigerator. Wash with a solution of equal parts water and vinegar. 29 Unclog a drain. Pour a handful of baking soda down the drain and add 1/2 cup of vinegar. Rinse with hot water. 30 Clean and deodorize the garbage disposal. Make vinegar ice cubes and feed them down the disposal. After grinding, run cold water through 31 Clean and deodorize jars. Rinse mayonnaise, peanut butter, and mustard jars with vinegar when empty. 32 Clean the dishwasher. Run a cup of vinegar through the whole cycle once a month to reduce soap build up on the inner mechanisms and on glassware. 33 Clean stainless steel. Wipe with a vinegar dampened cloth. 34 Clean china and fine glassware. Add a cup of vinegar to a sink of warm water. Gently dip the glass or china in the solution and let dry. 35 Get stains out of pots. Fill pot with a solution of 3 tablespoons of vinegar to a pint of water. Boil until stain loosens and can be washed away. 36 Clean the microwave. Boil a solution of 1/4 cup of vinegar and 1 cup of water in the microwave. Will loosen splattered on food and deodorize. 37 Dissolve rust from bolts and other metals. Soak in full strength vinegar. 38 Get rid of cooking smells. Let simmer a small pot of vinegar and water solution. 39 Unclog steam iron. Pour equal amounts of vinegar and water into the iron's water chamber. Turn to steam and leave the iron on for 5 minutes in an upright position. Then unplug and allow to cool. Any loose particles should come out when you empty the water. 40 Clean a scorched iron plate. Heat equal parts vinegar and salt in a small pan. Rub solution on the cooled iron surface to remove dark or burned stains. 41 Get rid of lint in clothes. Add 1/2 cup of vinegar to the rinse cycle. 42 Keep colors from running. Immerse clothes in full strength vinegar before washing. 43 Freshen up the washing machine. Periodically, pour a cup of vinegar in the machine and let in run through a regular cycle (no clothes added). Will dissolve soap residue. 44 Brighten fabric colors. Add a 1/2 cup vinegar to the rinse cycle. 45 Take grease off suede. Dip a toothbrush in vinegar and gently brush over grease spot. 46 Remove tough stains. Gently rub on fruit, jam, mustard, coffee, tea. Then wash as usual. 47 Get smoke smell out of clothes. Add a cup of vinegar to a bath tub of hot water. Hang clothes above the steam. 48 Remove decals. Brush with a couple coats of vinegar. Allow to soak in. Wash off. 49 Clean eyeglasses. Wipe each lens with a drop of vinegar. 50 Freshen cut flowers. Add 2 tablespoons vinegar and 1 teaspoon sugar for each quart of water. >From: Abtaxel@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flavored Steamed Cabbage Recipe By :"Lyn Belisle" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cabbage 1/4 cup balsamic vinegar 1/4 cup honey I always add honey and balsamic vinegar to my steamed cabbage (along with some red onions). Proportions? I don't measure them, but probably a quarter cup of vinegar and a quarter cup of honey to a head of cabbage. It's really good, probably would be even better with celery and carrots. - - - - - - - - - - - - - - - - - - - NOTES : Another good way is to use chicken broth as the liquid when cooking cabbage,etc.---and sometimes I also add a tiny bit of tarragon. ["Virginia Turnbull" ] * Exported from MasterCook * Fresh Cooked Soybeans (Edamame Or Sweet Beans) Recipe By :Two Hot Tamales World Tour Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups green soybean pods salt Separate the pods from the stalks. Place bean pods in a large bowl. Sprinkle generously with salt, rub vigorously, and let stand 15 minutes. Bring a large pot of well-salted water to a boil, add the beans and boil over high heat for 5 to 6 minutes. (For a firmer bean, decrease the cooking time.) DON'T COVER the pot or the beans will lose their bright green color. When ready, drain beans and serve hot or at room temperature. To eat as finger food, serve the beans in baskets or bowls. Squeeze the pods with your fingers to press the beans into your mouth and discard the pods. Note: Paulette Mitchell, author of The Complete Soy Cookbook recommends simmering in salted water for 10 to 12 minutes. >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - NOTES : Sweet Beans can also be found frozen. * Exported from MasterCook * Fruit Dip Recipe By :Prodigy Food & Wine Board Serving Size : 6 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 8 oz pkg cream cheese -- softened 1 7 oz jar marshmallow cream 1/4 teaspoon grated nutmeg 1/4 cup orange juice -- or more as needed Place all ingredients in a mixing bowl and whip with an electric mixer until fluffy. Add more juice if needed to achieve dipping consistency. Serve with sliced bananas, pineapple, apples, orange slices, grapes, melons, etc. >From: "sherilyn70@earthlink.net" - - - - - - - - - - - - - - - - - - - NOTES : For a nice presentation, slice a fresh pineapple in two, scoop out the pulp and serve the dip in the shell. * Exported from MasterCook * Grape-nut Bread Recipe By :(MS LIN A PEARSALL ) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/8 cups water 1/4 cup Egg Beaters(r) 99% egg substitute 2 tbsp. diet margarine -- Fleischmann's nonfat 1 tbsp. sugar 1/2 tbsp. salt 1 cup Grape-Nuts 3 cups bread flour -- or more, as needed 1 pk. yeast 1 1/2 lb.loaf. Load in bread machine according to your manufacturer's directions. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Marinated Chicken Breasts Recipe By :Jennifer Kersten Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 part pineapple juice 1 part soy sauce liquid smoke flavoring skinless chicken breasts My favorite way to cook chicken is to marinate it in a half pineapple juice/half soy sauce mixture with a few shakes of liquid smoke, them over the grill. Yum! If I feel creative, I might add in a few fresh herbs, etc. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Breakfast Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 Cups skim milk 2 egg whites 1/3 Cup honey 3 Tablespoons canola oil 3/4 Cup whole wheat pastry flour 1/2 Cup unbleached flour 1/2 Cup cornmeal 2 Tablespoons wheat germ 2 Tablespoons millet 2 1/2 Teaspoons baking powder 1/2 Teaspoon sea salt Combine dry ingredients in small bowl. Combine and stir all wet ingredients, in a separate bowl. Add wet to dry and mix just until moistened. Batter will be lumpy. Divide mixture into 12 muffin cups, lightly sprayed with Pam. Bake at 400F for about 18 minutes or until golden brown. NOTE Divide batter into 12 FOIL ONLY muffin cups. Bake 6 muffins at 400F for 18 minutes. Leave the remaining unbaked 6 muffins in muffin tin, cover with foil tightly. Freeze. After about 3 hours, remove muffin cups to freezer bag. To serve, thaw overnight in the frig or bake frozen at 400 for about 18 minutes. If frozen when baking, allow an extra 5 minutes. Nutrition (per serving): 150 calories Saturated fat 0 g Total Fat 4 g (24% of calories) Protein 4 g (10% of calories) Carbohydrates 24 g (65% of calories) Cholesterol 0 mg Sodium 196 mg Fiber 0 g Iron 1 mg Vitamin A 78 IU Vitamin C 0 mg Alcohol 0 g >From: MOMnAaron - - - - - - - - - - - - - - - - - - - NOTES : Here is a wonderful recipe for a light, cake-like breakfast muffin. The recipe yields 12 muffins. I almost always bake 6, and freeze the remaining unbaked 6. See my notes in the recipe. Yummy and very healthy!!! You will be pleasantly surprised. Tried these and they were yummy!!! * Exported from MasterCook * Honey Breakfast Muffins #2 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup soy yogurt 1 cup soy milk equivalent of 1 egg Energy egg replacer 1/3 cup maple syrup 3 tablespoons apple sauce 3/4 cup whole wheat pastry flour 1/2 cup unbleached flour 1/2 cup cornmeal 1/4 cup blue cornmeal 2 tablespoons wheat germ 2 tablespoons millet 2 1/2 teaspoons baking powder 1/2 teaspoon sea salt Combine dry ingredients in small bowl. Combine and stir all wet ingredients, in a separate bowl. Add wet to dry and mix just until moistened. Batter will be lumpy. Divide mixture into 12 muffin cups, lightly sprayed with Pam. Bake at 400 degrees for about 18 minutes or until golden brown. >From: Ilene Goldman - - - - - - - - - - - - - - - - - - - NOTES : Here is a revised version of the honey breakfast muffin recipe recently posted. I converted it to fatfree and vegan with good results. * Exported from MasterCook * Honey Mustard Recipe By :Homemade in the Kitchen Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Dips Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon yellow mustard seed 1/4 tablespoon dry mustard 1 tablespoon water 2 tablespoons white wine 1/8 teaspoon salt 1 Pinch ground turmeric 2 tablespoons red wine vinegar 1/2 cup honey Grind the mustard seed to a fine consistency. Mix the ground seed with the dry mustard and water in a small bowl, cover with plastic wrap, and set aside for 2 hours. Combine the mixture with the wine, salt, turmeric, and vinegar in a blender or mini-food processor. Puree until smooth, then return the puree to the bowl and mix in the honey. The mustard should be ready to use immediately, with a refrigerator shelf life of 3 months. YIELD: about 1 cup >From: Mary - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Mustard Dip Recipe By :asking@students.wisc.edu (Anna Sutherland King) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Dips Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup nonfat plain yogurt -- (1/4 to 1/2) 1 tablespoon dijon mustard 1 tablespoon honey Mix all ingredients together. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Mustard Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup dijon mustard 2 tablespoons cider vinegar 2 tablespoons honey 1 1/2 teaspoons hot pepper sauce cayenne -- optional In a small bowl, whisk together the ingredients until they are thoroughly combined. If desired, the mustard can be made hotter by adding cayenne. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Insalata Pizza, Bucci's Recipe By :California Tomato Commission (July 1996) Serving Size : 8 Preparation Time :2:20 Categories : Eat-Lf Mailing List Mediterranean Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Teaspoons active dry yeast 1 Pinch sugar 1 Cup warm water 2 1/2 Cups all-purpose flour 1/2 Teaspoon salt --TOPPINGS-- 6 Medium Roma tomatoes -- sliced 3 Tablespoons olive oil 1 Tablespoon balsamic vinegar 1/4 Teaspoon salt 1/4 Teaspoon black pepper 1 Head garlic -- roasted and chopped 1/2 Cup goat cheese 1 Tablespoon chopped fresh mint 1/2 Cup chopped arugula To Make one 16-inch pizza crush (2hrs) Dissolve yeast and sugar in water. Proof 5 minutes. Pour into mixer bowl. Gradually mix in 2 cups flour and salt using paddle attachment. Change to dough hook. Incorporate remaining flour and mix 10 minutes, or until dough is smooth and elastic. Place dough in a greased bowl.Cover with plastic and let rise 1-1/2 hours, or until doubled in size. A longer, slower rising time will make a more flavorful crust. Punch dough down. Form into a ball and refrigerate until ready to use. Bring to room temperature before using. To Complete the pizza (meanwhile plus 20 minutes): Meanwhile, marinate tomatoes in 1 tablespoon olive oil, vinegar, salt and pepper for 1-2 hours. Roll out pizza dough to make a 16-inch circle. Brush with remaining 2 tablespoons olive oil. Arrange marinated tomato slices on pizza dough. Dot with garlic and goat cheese. Bake at 500F in a pizza oven for 10 minutes, or until crust is golden brown. Remove from oven and sprinkle with mint and arugula. Cut into desired number of slices and serve at once. This recipe found on the web at http://www.tomato.org (July 1996) >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 241.6 Total Fat 8.3g Sat Fat 2.5g Carb 34.7g Fib 1.3g Pro 7.4g Sod 235mf CFF 30.7% * Exported from MasterCook * Lasagna, Easy (No Boil Pasta) Recipe By :rec.food.cooking:"Greg Barish" Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups spaghetti sauce 1 cup water 8 oz. lasagna noodles -- (9 pieces) uncooked 1 3/4 cup. part skim ricotta cheese -- (15 oz) 3 cups shredded mozzarella cheese -- (12 oz) 1/4 cup grated Parmesan cheese 2 tablespoon chopped fresh parsley Heat oven to 375. Heat spaghetti sauce and water. Mix ricotta, 2 cups mozzarella and Parmesan cheese and parsley. Pour 3/4 cup sauce in 13 x 9 pan. Arrange 3 pieces uncooked pasta lengthwise over sauce. Pour 1/2 cup sauce over pasta; spread with half cheese mixture. Cover with 1/2 cup sauce. Repeat layers. Top with remaining pasta and sauce. Repeat layers. Top with remaining pasta and sauce; sprinkle with additional Parmesan. Cover with foil; bake 60 min. Sprinkle with remaining 1 cup mozzarella; let stand 10 min. 8 servings. (Note: You can make this as low fat as you want depending on the types of cheese. If you use choose a low fat spaghetti sauce (either bought or homemade), fatfree ricotta, mozzarella and Parmesan along with yolk free noodles, the finished product is almost fat free. When I make this I use a large jar of spaghetti sauce - about 28 oz - instead of the 2 1/2 cups called for. Also, I usually use 4 noodles per layer. Sometimes I add a 10 oz. box of frozen thawed chopped broccoli or chopped spinach to the ricotta mixture. This is a very good lasagna recipe which I make often using fat-free products. If you don't like fat-free, low-fat products could be used. You can also use it to make manicotti . Simply stuff the uncooked manicotti noodles with the cheese mixture. Put a layer of sauce in the bottom of the pan and then cover the noodles with remaining sauce. Cover and bake as above.) >From: Paradise~Manifest - - - - - - - - - - - - - - - - - - - NOTES : For those who wanted a Low Fat Delicious Version of Lasagne' I added my TVP, and Lots of Chopped Veggies between the layers. Vidalia Onion, Sweet Bell Peppers, Grated Carrot, Sliced Mushrooms. I even used the Alpine Lace Monterey Jack Cheese. I made my own Salsa Cruda for the Sauce, with freshly snipped Thyme, Rosemary. I can even enjoy this one with My Crohns Disease.