* Exported from MasterCook * Lois's Country Crunch Bread Recipe By :Bread Mach Magic Bk of Helpful Hints(Reggie Dwork) Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 Lb. Loaf: -- (1 lb loaf): 1 1/8 C Water -- (7/8-1cup) 1 1/2 Tsp Salt -- (1 t) 1/2 Tsp Wonderslim -- (1 t) *NOTE 1 1/2 Tsp Sugar -- (1 t) 3 C Bread Flour -- (2 C) 2 Tsp Active Dry Yeast -- (1 1/2 t) Book by Linda Rehberg & Lois Conway This chewy loaf is Lois's favorite. NOTE: In the ZO, she had better results when she baked it on the Regular Cycle rather than the French Bread cycle.) *NOTE: Original recipe used 1/2 t butter or margarine. Place all ingredients in bread pan and press Start. After the baking cycle ends, remove bread from pan, place on cake rack, and allow to cool 1 hr before slicing. Crust: Medium Optional Bake Cycles: French Bread, Rapid Bake or Delayed Timer Variations: Place dough ingredients in bread pan, select Dough setting, and press Start. When the dough has risen long enough, the machine will beep. Turn off bread machine, remove bread pan, and turn out dough onto a lightly floured countertop or cutting board. Shape dough into a 15" log. Sprinkle a cookie sheet with cornmeal. Place dough on cookie sheet and brush with some olive oil. Cover with plastic wrap and refrigerate overnight. Remove from refrigerator, uncover, left stand at room temp one hour. Make 3 diagonal cuts with a sharp knife. Preheat oven to 425 deg F. Bake 25 - 30 min until golden brown. Remove from and cool on cake rack. This is VERY good!! Entered into MasterCook II and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : W/wonderslim: Cal 95.8 Fat 0.5g Carb 19.2g Fiber 0.8g Protein 3.3g Sodium 201mg CFF 4.3% * Exported from MasterCook * Lousiana Crab Gumbo Recipe By :Susan Oehlers Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Rice Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 1 stalk celery -- chopped 1 clove garlic -- minced 1 medium onion -- chopped 1/2 green pepper -- seeded and chopped 3 cans stewed tomatoes -- (14 1/2-ounce) undrained 3 cups okra -- fresh, sliced 2 cups tomato juice 1 bay leaf 1 small red pepper -- seeded 1 tablespoon creole seasoning -- salt-free 1/4 teaspoon pepper 1 pound fresh lump crabmeat -- drained and flaked 5 cups cooked rice Coat a large Dutch oven with cooking spray; place over medium heat until hot. Add celery, garlic, onion, and green pepper. Saute 5 minutes or until ten- der. Stir in next 7 ingredients; bring to a boil. Cover; reduce heat, and simmer 1 hr., stirring occasionally. Stir in crabmeat; cook 2 minutes over low heat or until heated. Discard bay leaf and pepper pod. Ladle gumbo over 1/2-cup portions of rice. Serve warm. Yield; 10 cups - - - - - - - - - - - - - - - - - - - NOTES : Tabatha.wnin@smtp.usi.edu * Exported from MasterCook * Low Fat Ideas Recipe By :(Joell Abbott) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** ADAPT YOUR OWN RECIPE REDUCE CHOLESTEROL ~ Use vegetable oil or margarine instead of butter ~ Substitute 2 egg whites for 1 egg, or use egg substitute ~ Use more vegetables and grains and less meat in recipe ~ Use soy-based product to replace part of meat eg. tofu ~ Use nonfat milk products instead of whole milk REDUCE FAT CONTENT ~ Use reduced calorie mayonnaise and salad dressing ~ Blend cottage cheese or yogurt with milk for sour cream topping ~ Replace regular whipping cream with low-cal topping or yogurt ~ Remove visible fat from meat and skin from poultry before cooking ~ Decrease oil in marinades and salad dressing; increase vinegar, water and sea ~ Use foods canned in their own juice or water ~ De-fat meat drippings by refrigerating and skimming fat off the top ~ Decrease the amount of fat used in baked goods by 1/3 to 1/2 and increase flu ~ Cheese that is finely grated or thinly sliced goes further ~ Pour some of the fat off the top of "natural" peanut butters REDUCE SODIUM CONTENT ~ Use low-salt or no-salt-added products ~ Increase your use of herbs and spices in place of salt in recipes ~ Use fresh foods whenever possible in place of canned or processed (soup mixes ~ Do not add salt to water when cooking pasta or other foods REDUCE SUGAR CONTENT ~ Decrease the amount of sugar called for in traditional recipes by at least 1/ ~ Use fruit canned in water or fruit juice ~ Use non caloric sweeteners if needed to increase the sweetness of a recipe wi Adapted from Univ. of Calif. San Diego Healthy Diet For Diabetics c. 1990. The ADA cookbooks answer a lot of the questions that you have. Latest ones are not available at my library but there are about 27 titles plus 15 or so books of information without recipes in Calgary and a few different titles in the bookstore. You want to pay attention to carbohydrates of any kind - there are a lot of hidden sugars. A little bit of sugar in bread is considered OK, but ask a dietitian or doctor who knows the exact medical needs. Someone on a restricted diet may have more food cautions than someone on insulin. I'm working on a collection of holiday recipes, but haven't tested them yet. The fat-free turkey gravy was really good even though I ate it with roast beef. You can get my file MM-DIAB.ZIP from Karen's board if you want to know what we usually eat around here. From: Elizabeth Rodier Collected by Joell Abbott from the Int'l Cooking echoes 1995 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Low-fat Dippers Recipe By :Fast & Healthy Jan/Feb 1995 (Ann Miner) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- BREADS: French bread slices Cocktail bread Pita chips bake pita wedges until crispy CRACKERS/CHIPS: Melba rounds Crisp bread Reduced- and no-fat crackers Mini rice cakes Baked tortilla chips VEGETABLES: Carrots -- celery, zucchini, jicami, green or red pepper sticks 1 Thick slices cucumber 1 Whole mushrooms -- radished, cherry tomatoes -- or pea pods Broccoli -- cauliflower, or broccolflower -- florets Some ideas for using with low-fat dips. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lowfat Substitutes Recipe By :Nanci Borg Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Eggs: If using small or medium eggs you will need 2 (two) egg whites to equal one egg. If using large or jumbo, the ratio is 1 (one) to 1 (one). 1/4 cup applesauce replaces 1 (one) whole egg Yogurt: 8 ounces of fat-free yogurt or 4 oz ff yogurt and 4 oz skim milk Will replace 1/2 cup oil, 2 eggs, and 1/4 cup water called for in brownie and cake mixes. (May add splash of skim milk if you want) 1/2 cup (4 oz.) ff yogurt will replace 1/2 cup oil Applesauce: Applesauce is a good substitute for oil or margarine in fruit/nut/vegetable bread/muffins or vegetable cakes 1/2 cup (4 oz) applesauce replaces 1/2 cup oil Can go 3/4 cup applesauce 1/4 cup oil to equal 1 cup 100% substitution can be made, however the end product will be heavy. Use unsweetened applesauce to prevent excess browning Increase leavening agents (baking soda, baking powder) by 1/4 teaspoon to create a lighter texture. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Luscious Holiday Truffles Recipe By :Prevention Magazine, Dec 1995 Serving Size : 20 Preparation Time :0:00 Categories : Candy Eat-Lf Mailing List Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 C Dried Apricots -- chopped 1/2 C Prunes -- chopped 1/2 C Golden Raisins 1/4 C Dates -- chopped 1 Tbsp Honey 1 Tbsp Cocoa Place all ingredients except the cocoa in the bowl of food processor. Process until a paste forms, stopping occasionally to scrape sides. Shape mixture into bite-sized balls; cover and refrigerate 1 hr. Roll truffles in powdered cocoa and store tightly covered. (I had to spray my hands with nonstick cooking spray to make working with the easier.) They are REALLY excellent and quite easy to make. Entered into MasterCook II and taste tested for you by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - NOTES : Cal 40.1 Fat 0.1g Carbs 10.5g Dietary Fiber 0.7g Protein 0.5g Sodium 1mg CFF 2.2% -- Reggie & Jeff Dwork Owners, eat-lf mailing list and bread-bakers mailing list eat-lf-admin@jeff-and-reggie.com bread-bakers-admin@jeff-and-reggie.com X-Authentication-Warning: blob.best.net: Processed from queue /var/spool/slow_mqueue X-Sender: reggie@best.com Mime-Version: 1.0