* Exported from MasterCook * Mexican Rice Mix Recipe By :Busy Cooks Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups Raw Long Grain Rice 4 teaspoons Salt 1 teaspoons Dried Basil 1/2 cups Green Pepper Flakes 5 teaspoons Parsley Flakes Combine all ingredients in a large bowl; stir until well blended. Put about 1 1/2 cups of mix into three 1-pint airtight containers and label as Mexican Rice Mix. Store in a cool, dry place and use within 6 to 8 months. Makes about 4 1/2 cups of mix. Mexican Rice: Combine 1 1/2 cups of mix, 2 cups cold water, and 1 T soy margarine in a medium saucepan. Bring to a boil over high heat; cover and reduce heat. Cook for 15 to 25 minutes, until liquid is absorbed. Makes 4 to 6 servings. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Millet Mango Muffins Recipe By :Susan Cahill" , TNT list Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Millet Flour 1 Cup Brown Rice Flour 1/2 Cup Oat Flour 1 Tablespoon Baking Powder 1 Cup Water 2 Teaspoons Vanilla 1/4 Cup Rice Syrup -- or honey 3 Tablespoons Vegetable Oil 1/4 Cup Almonds -- chopped (optional) 1 Mango -- chopped * * or other fruit Mix the dry ingredients well in a mixing bowl, then add the water, vanilla, oil and sweetener. (warm the honey first for easier mixing). Mix thoroughly. Fold in almonds and fruit, spoon into muffin tin until about 1/4 inch from the top. Bake for 15 to 20 mins in a 375 degree oven. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : These muffins ought to put a smile on anybody's face..... * Exported from MasterCook * Moist Snack Cake Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons butter -- (can be replaced w/applesauce or soy yogurt) 1 cup soy milk -- or rice milk -- (or more if needed to moisten) 3/4 grated carrot 3/4 banana 1 grated apple -- (peel optional) 20 drops Stevia -- * 1 cup unbleached flour 1 cup whole wheat flour 1 tablespoons baking powder 3/4 tsp cinnamon 3/4 tsp cloves 3/4 tsp nutmeg 1 tablespoons vanilla Preheat oven to 350 degrees. * (an herb used for sweetening -- can buy in healthfood stores! works great in cooking! ok for diabetics!) (add anything else you like, nuts, raisins, pumpkin seeds, etc) (dairyless, sugarless, eggless) In a small mixing bowl, mash banana. Mix in butter (or it's noted substitute above), grated carrot and apple, spices, soy milk, Stevia, and vanilla. In a big mixing bowl, combine the flours, baking powder, and sift if possible to get some air into it since their are no eggs to make it rise up (no big deal, tho). Mix the wet ingredients into the dry and fold it in. If it's too dry, add more soy milk, and too wet add more flour, but just remember not to mix it very much, just fold and don't fold much. Take a square baking pan and line it with parchment paper so there's no mess and the cake lifts right out. (If you don't have parchment paper - you don't know what your missing in life!!!! - you can just use Pam or butter the pan. Spread the batter across the bottom, it won't be very high, but that's the trick of making it cook evenly and without having a snack cake that's gummy in the middle when you're not using eggs. Cook for 20-25 minutes. Cut and enjoy this moist cake with some tea and friends. >>From: Angie Phillips From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1. The recipe lists 1 1/2 cups milk. I've specified 2% lowfat milk, since this is what I would use. * Exported from MasterCook * Moo Shu Vegetables Recipe By :Vegetarian Times: Low-Fat and Fast Asian Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces firm tofu 1/4 cup rice flour 1 teaspoon Canola oil -- or vegetable oil 2 teaspoons minced garlic 1/4 teaspoon red pepper flakes 1 cup chopped scallions 1/2 cup sliced water chestnuts 1/2 cup chopped bamboo shoots 1/2 medium red bell pepper -- see directions Egg strips -- recipe follows 1 cup mung bean sprouts 2 tablespoons hoisin sauce 1/4 cup vegetable broth 1 teaspoon sesame oil 8 six inch mandarin pancakes -- or thin flour tortillas -- warmed hoisin sauce -- additional EGG STRIPS: 1/2 teaspoon oil 1 large egg -- lightly beaten PEPPERS: cut into 1/4-inch strips, then into 1/4-inch pieces (1/2 cup). Place the tofu in a medium bowl and toss with the rice flour; set aside. Heat the oil in a skillet and stir fry the garlic and pepper flakes until fragrant, about 20 seconds. Add the tofu and stir fry until lightly golden, about 3 minutes. (It will break up a little.) Then add the scallions, water chestnuts, bamboo shoots, and bell pepper; stir-fry 1 minute. Add the egg strips and sprouts and stir-fry until well mixed. Add the hoisin sauce, broth, and sesame oil and stir-fry until most of the juices have evaporated, about 1 minute. Transfer the tofu mixture to a serving bowl, and serve with the warmed pancakes and hoisin sauce on the side. Diners should scoop about 1/2 cup of the tofu mixture onto the pancake, garnish with hoisin, and roll up like a burrito. Makes 8 servings. (about 4 cups) For the egg strips: Heat oil over medium-high heat in a 10-inch skillet. Pour in one large, lightly beaten egg and tilt the pan to form a thin sheet. cook the egg until set, about 30 seconds. Gently turn over and lightly brown the other side. Remove from the heat and cool slightly. Roll it up and slice crosswise into thin strips. Author: Hallie Harron, Premier Crew Restaurant Srv., Walker, MN Source: Vegetarian Times: Low-Fat and Fast Asian (Macmillan 1997) Notes: Hallie is author/co-author of eight cookbooks and a contributor to Vegetarian times magazine. She and the editors of Vegetarian Times collaborated on this collection. Yield: "4 cups" >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Serve as a main dish. * Exported from MasterCook * Mori-nu Baking Blend Recipe By :Akasha Richmond 1997 Serving Size : 1 Preparation Time :0:05 Categories : Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 1/3 ounces Mori-Nu tofu extra firm -- (one box) 1 cup water 2 tablespoons lemon juice OR white vinegar Blend well. Makes 1 cup. Store in a covered container. Keeps for one week. If it begins to discolor or develop a sour smell, toss it out. BAKING BLEND (diluted pureed tofu) may be substituted for milk, buttermilk and soy milk: 1 cup baking blend = 1 cup liquid ingredients Try using it in muffins, biscuits, cookie dough, pasta sauces, pancakes, etc. STRAIGHT PUREED TOFU works best in baking. For example, when a recipe calls for yogurt, sour cream or eggs, Akasha substitute straight tofu, whipped without water or juice. Source: The Art of Tofu: Celebrated Vegetarian Recipes from Around the World by Akasha Richmond (1997 Morinaga Pubs) Internet source: www.morinu.com >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Neat! This brought a smile - new totuf book (new to me.) and yesterday I found the morinu cookbook written by a mom for her vegetarian daughter. She uses straight pureed tofu in baking to replace yogurt, sour cream, eggs, etc. She uses a diluted version ("Blended") to substitute for buttermilk, milk, soymilk. (recipe below) Here is a muffin recipe that uses both the blended tofu and fruit purees we've been talking about. * Exported from MasterCook * Mother's Day Menu Recipe By :PatHanneman Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Salad New Zealand Orange Roughy -- see recipe Fruity Salsa -- see recipe Papaya Rice -- see recipe Steamed Green Beans or Sugar Snap Peas - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * New England Style Bananas Foster Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup Maple Syrup 1/3 Cup Dark Rum 3 1/2 Cups Bananas -- Diagonally Sliced 1/3 Cup Chopped Walnuts -- Toasted 3 Cups Nonfat Frozen Yogurt -- Vanilla Combine syrup and rum in a large nonstick skillet; bring to a simmer over medium-low heat. Add banana; cook 3 minutes, stirring occasionally. Add walnuts; cook 1 minute. Serve immediately over frozen yogurt. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * New Zealand Orange Roughy Recipe By :New Zealand Fishing Industry Board Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 pounds orange roughy -- or 12 six-oz fillets 12 ounces seafood glaze and basting sauce -- (commercial or homemade) ENTREE: Rinse fillets under cold water; pat dry. Grill fillets over medium heat, 6 inches from source for 3 to 4 minutes each side or until fish flakes easily with a fork. Baste with prepared sauce (your choice). Serve fillet topped with salsa. Plate with rice and a steamed green vegetable. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * New Zealand Orange Roughy With Papaya Rice And Fruity Salsa Recipe By :New Zealand Fishing Industry Board Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Fruit Rice Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***RICE*** 3 cups parboiled white rice OR twenty-minute rice 6 cups papaya juice 2 tablespoons margarine 1 1/2 teaspoons salt 1/4 cup fresh chives -- minced ***FISH*** 4 1/2 pounds orange roughy -- or 12 six-oz fillets 12 ounces seafood glaze and basting sauce (commercial or homemade) ***SPICY FRUIT SALSA*** 2 papaya -- peeled seeded and diced 2 kiwi fruit -- peeled and diced 1 large red bell pepper -- seeded and diced 1 large red onion -- diced 2 jalapeno peppers -- seeded and minced 1/4 cup fresh lime juice 1/4 cup fresh lemon juice ***ACCOMPANIMENTS*** salad steamed green beans SALSA: Combine all ingredients. Cover and refrigerate until ready to serve. RICE: Prepare papaya rice by bring papaya juice to a boil. Add margarine and salt. Stir in rice. Reduce heat, cover and simmer 20 minutes. Before serving, add chives. ENTREE: Rinse fillets under cold water; pat dry. Grill fillets over medium heat, 6 inches from source for 3 to 4 minutes each side or until fish flakes easily with a fork. Baste with prepared sauce (your choice). Serve fillet topped with salsa. Plate with rice and a steamed green vegetable. SERVES 12: each 322 cals, 34g protein, 4g fat (12%), 39g carb, 2g fiber, 794 mg sodium. Nutrition does not estimate the prepared basting sauce. MENU - Salad * New Zealand Orange Roughy * Fruity Salsa * Papaya Rice * Steamed Green Beans or Sugar Snap Peas Reprinted in Quick&Light Spring 99; mc by kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * No Meat Burgers In A Hurry Recipe By :North American Vegetarian Society Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Grains & Cereals Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound firm tofu packed in water -- drain and mash 1 cup quick rolled oats 1/2 cup wheat germ 1 onion -- finely minced (opt) 2 tablespoons onion powder 2 tablespoons soy sauce 1/2 teaspoon salt 1/2 teaspoon basil 1/2 teaspoon oregano 1/2 teaspoon garlic powder 1/8 teaspoon black pepper Vegetable oil -- for frying --- 6 whole wheat buns Mix ingredients together. Knead for a few minutes. Shape into 6 patties. Fry in lightly oiled cookie sheet at 325F degrees for 25 minutes. Serve on whole wheat bread or buns. Top with lettuce, tomato, alfalfa sprouts, grated carrot, onion, pickles, ketchup or mustard. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Old Fashioned Peach Cobbler Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup cornstarch 1/4 cup unsweetened apple juice 10 cups sliced fresh of frozen peaches 1 cup unsweetened apple juice 1/2 cup sugar 1/2 teaspoon ground nutmeg -- * 1/2 teaspoon almond extract -- * 1/2 cup all-purpose flour 1/8 teaspoon salt 1/8 teaspoon nutmeg -- * 2 tablespoons margarine 1 tablespoon cold water -- (1 to 1 1/2) 1 tablespoon all-purpose flour Vegetable cooking spray fresh mint sprig -- (opt.) Note * I use cinnamon and omit the almond extract and the salt Combine cornstarch and 1/4 cup apple juice; stir well, and set aside. Combine peaches and next 3 ingredients in a Dutch oven. Bring to a boil; cover, reduce heat, and simmer 8 to 10 minutes or until peaches are tender. Stir in cornstarch mixture. cook, stirring constantly, until thickened and bubbly. Remover from heat, and stir in almond extract. Let cool. Combine 1/2 up flour, salt and 1/8 teaspoon nutmeg; cutting margarine with a pastry blender until mixture resembles coarse meal. sprinkle cold water, 1 tablespoon at a time, over surface; stir with a fork just until dry ingredients are moistened. Shape into a ball. Sprinkle 1 tablespoon flour over work surface. Roll dough to and 8-inch square on floured surface; cut into 1/2 inch strips. Spoon peach mixture into an 8-inch square baking dish coated with cooking spray. arrange pastry strips lattice-style over peach mixture. Seal pastry to edge of dish. Bake at 425 degrees for 20 minutes or until pastry is golden and filling is bubbly. Garnish with a fresh into sprig, if desired. Serve warm. Yield; 6 servings Per serving:cal. 307 Fat 4.5g Carb. 67.3g protein 3.2g Cholesterol 0g Sodium 96mg From Beverly Manning - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe for a peach cobbler that is very good. * Exported from MasterCook * Onion Flavoured Rice Mix Recipe By :Busy Cooks Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups Uncooked Long Grain Rice 1 tablespoons Parsley Flakes 2 pk Onion Soup Mix -- (1 1/4 oz) 1 teaspoons Salt Combine ingredients in a large bowl; stir until well blended. Put about 1 1/3 cups of mix into three 1-pint airtight containers and label as Onion-Flavoured Rice Mix. Store in a cool, dry place and use within 6 to 8 months. Makes about 4 cups of mix Onion-Flavoured Rice: Combine 1 1/3 cups ONION-FLAVOURED RICE MIX, 2 cups cold water, and 1 T soy margarine in a medium saucepan. Bring to a boil over high heat; cover and reduce heat. Cook for 15 to 25 minutes, until liquid is absorbed. Makes 4 to 6 servings >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Blueberry Muffins, Fat Free Recipe By :Betty Crocker Serving Size : 12 Preparation Time :0:25 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 1/2 ounces lowfat blueberry muffin mix -- such as betty crocker fat free sweet rewards muffin mix 2 egg whites OR 1/4-cup egg substitute 3/4 cup orange juice OR water Spray each cup in 12-muffin tin. (To prevent sticking, do not use paper baking cups.) Preheat oven to 425F. Drain blueberries, rinse and set aside. Combine egg and juice in a medium-sized bowl, and stir using a fork to mix. Add the muffin mix and stir until moistened (about 50 strokes). Fold blueberries into batter. Fill each muffin 2/3 full. Bake 15-20 minutes or until golden brown. Cool 5 minutes. Remove from pan. Success Tips: If using a dark nonstick muffin pan, reduce oven temperature to 375F, and bake about 5 minutes longer. Use an ice-cream scoop or a 1/4 cup measuring cup to fill muffin cups with batter. Makes 12, each calories 123, fat 0.0g, 0% calories from fat, cholesterol 0mg, protein 1.6g, carbohydrates 27.1g, fiber 0.0g, sodium 200mg. mc-edit by kitpath@earthlink.net 5/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Glaze (Quick Breads) Recipe By :Vegetarian Times, May 1999 Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup unfiltered apple juice 1 teaspoon kudzu OR cornstarch 1/4 cup fresh orange juice 1/4 cup maple syrup 1 tablespoon grated orange peel 1 teaspoon pure vanilla extract IN SMALL SAUCEPAN, combine apple juice and 1/4 cup water; dissolve kudzu in mixture. Bring mixture to slow simmer over medium heat, whisking constantly, about 5 minutes. Mixture will be cloudy at first, but will clear after a few minutes. Whisk in orange juice, maple syrup, orange peel and vanilla extract. Cook for 4 more minutes, whisking constantly. Reduce heat to low and cook, whisking, until mixture is syrupy, about 5 minutes. Remove from heat and let cool slightly. KUDZU, or Kuzu (koo-d'zoo) is a white starchy powder made from the root of the kudzu plant. Used for thickening soups, sauces and puddings. Kudzu has a very chunky textures: crush it up a bit with your fingers to measure it accurately. It should be dissolved in cold water or other liquids before being added to a hot liquid to avoid clumping. Use in place of cornstarch. Recipe from "Take the Cake: baking without dairy or eggs," by Richard Pierce, director of Whole Foods Project; May 1999 Vegetarian Times. Notes: MAKES 1 CUP (17 cals per tbs). Kudzu has a very chunky texture, crush it up a bit with your fingers to measure it accurately. Use this glaze for the Orange-Poppy Seed Muffins (Veg times May 99) mc-edit by kitpath@earthlink.net 5/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Poppy Seed Muffins Recipe By :Vegetarian Times, May 1999 Serving Size : 20 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon flaxseeds 1 cup soy milk 1/4 cup poppy seeds 1 1/2 cups whole-wheat pastry flour 5 1/2 cups unbleached white flour 1 tablespoon baking powder 2 teaspoons baking soda 1 teaspoon salt 1 teaspoon ground cardamom 1 cup maple syrup 3/4 cup canola oil 1/2 cup fresh orange juice 2 tablespoons pure vanilla extract 2 tablespoons grated orange peel orange glaze -- optional see recipe PREHEAT OVEN TO 350F. Coat twenty 2.5-inch muffin cups with cooking spray. In coffee grinder or small food processor, grind flaxseeds. Transfer to blender along with 1/2 cup soy milk; let soak 5 minutes. Meanwhile, in small skillet, preferably cast iron, toast poppy seeds over low heat until fragrant, stirring constantly, 2 to 3 minutes. Remove from heat and let cool. In large bowl, sift both flours, baking powder, baking soda, salt and cardamom. Stir in poppy seeds. To mixture in blender, add maple syrup, oil, orange juice, vanilla extract and remaining 1/2 cup soy milk and blend thoroughly. Add orange peel and pulse to combine. Make well in center of dry ingredients and add maple syrup mixture, stirring with wooden spoon just until blended. Spoon batter into prepared cups, filling each three-quarters frill. Bake until muffins a cake tester inserted into center comes out clean, 17 to 20 minutes. Let cool 10 minutes in pan. To remove, run knife around edge of cups and turn muffins out onto wire rack. Cool completely. Using pastry brush, spread Orange Glaze over muffins if desired. PER MUFFIN 221 cals; 3g protein; 10g total fat (1g sat. fat); 30g carbs; 0 chol.; 238mg sod.; 2g fiber. FLAXSEEDS - tiny oval-shaped brown seeds, also called linseeds. Bland in flavor, they are rich in omega-3 fatty acids and fiber. Available from natural food stores. Recipe from "Take the Cake: baking without dairy or eggs," by Richard Pierce, director of Whole Foods Project; May 1999 Vegetarian Times. Notes: Fresh orange juice, sweet maple syrup and toasted poppy seeds add loads of flavor to these muffins. Be sure the poppy seeds are fresh because old ones can be bitter. The trick to making great muffins is not to overwork the batter, which results in a dense, heavy texture. Flaxseed makes eggless baked goods moist; serves as a binding agent. mc-edit by kitpath@earthlink.net 5/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Rice Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup mashed banana 1/2 cup orange juice concentrate 2 tablespoons oil 1 1/4 cups rice flour 1 1/2 teaspoons cornstarch-free baking powder In large bowl mix, bananas, orange juice concentrate, and oil. Add flour and baking powder. Blend well. Fill six 2 1/2 inch nonstick muffin cups 2/3 full. Bake at 375 for 20-25 minutes. Turn out onto a wire rack to cool. Variations: add 1/2 cup raisins, 1/2 cup sliced almonds, 1/2 cup chopped dates (no sugar), or 1/2 cup well drained crushed pineapple. For apple rice muffins, substitute apple juice concentrate for orange juice concentrate. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Sesame Muffins Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Mix together: 1 1/2 cups whole wheat flour 1/2 cup soy flour 1 tsp salt 1/4 cup ground sesame seeds -- (I sub ground flax seeds!) 2 tsp. baking powder --- -- In another bowl beat w/mixer: 1 egg equivalent -- (1 to 2) -- (always sub egg whites or Beaters) 1/2 cup nonfat yogurt -- or buttermilk 1/4 cup oil 1/2 cups. honey -- (I use 1/4 c. brown sugar) 1 tablespoon grated orange peel 2 oranges -- juiced Pour the wet mix into the dry and stir just enough to moisten. Fill muffin tins 2/3rds full and bake at 375 for about 20 minutes or until muffins are golden. This is from the venerable old cookbook, Diet for a Small Planet. I should say I am diabetic and that is why I cut the sugar down. Those of you who don't have this problem would probably enjoy the sweeter muffin, but mine turn out good too! >From: "L'etoile du Nord" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Cabbage Slaw Recipe By :Greens Glorious Greens Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***DRESSING*** 3 tablespoons canola oil 2 tablespoons rice vinegar 1 tablespoon mirin or sherry 2 teaspoons toasted sesame oil 1/2 teaspoon tamari soy sauce or salt 1/2 teaspoon dry mustard or pinch hot Chinese mustard 1/2 teaspoon water ***SALAD*** 6 inner stalks Bok Choy -- thinly sliced 2 cups shredded Chinese cabbage, Napa 1 cup finely shredded red cabbage 1 medium carrot -- julienne or grated 3 scallions with tender greens -- thinly sliced 1/4 cup minced cilantro or flatleaf parsley -- 1 tbsp toasted sesame seeds for garnish -- brown and black DRESSING: In small bowl, use whisk to combine dressing ingredients. [PER TBS: 65 CALS, 7G FAT] Place cabbages, carrot, onion and cilantro in a large mixing bowl and toss. Pour dressing over vegetables and toss gently to combine. Garnish with seeds. [PER SERVING: 80 cals, 7 g fat] Serve as an alternative to slaw. Recipe from Greens Glorious Greens, Johnna Albi and Catherine Walthers (St Martins: 1996) >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Chicken Recipe By :Jane Paquet Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves 1 tablespoon cornstarch 2 tablespoons brown sugar 1/4 teaspoon oregano 1 clove garlic -- or 1 tsp.of jar kind 2 tablespoons peanut oil 1/4 cup soy sauce, low sodium 3/4 cup apple juice or dry Sherry or apple juice 1 cup raisins -- optional 1). Pierce chicken with cooking fork. Arrange around the edges of a covered 3-Quart casserole dish. 2). In a small bowl or 2 cup measure, combine wine or juice, soy sauce, garlic, oil, cornstarch, brown sugar, oregano, & raisins. Pour over chicken. 3). Cover and microwave on high for 11 to 13 minutes. Let sit for 5 to 10 minutes. Serves 4. This is a great dish for those hot, rainy summer nights -- too hot to use the stove and too wet to grill I usually serve this over some quick-cooking brown or white rice. Per MasterCook using wine and raisins: 269 cals, 7.9 g fat (29.7%CFF), 0.7g fiber= 6 points Points remain the same using apple juice or dry sherry. Omitting raisins reduces the points to 5 ( even though the fiber goes down from .7 to .2 g per serving, the calories go down to 232.3) Switching from wine to apple juice reduces the calories to 222.8 when omitting the raisins -- but the points remain at 5. REG 6 shared by JaneStarr -- CT, USA JaneStarr@home.com 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Palouse Soup Mix Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups. green split peas -- (16 oz. pkg.) 2 1/2 cups. lentils -- (16 oz. pkg.) 2 1/2 cups. pearl barley -- (16 oz. pkg.) 2 cups. alphabet macaroni -- (8 oz. pkg.) --I use brown rice instead 1 cups. dried onion flakes -- (2 3/8-oz. pkgs.) 1/2 cups. celery flakes -- (1 3/8-oz. pkg.) 1/2 cups. parsley flakes -- (1 1/4-oz. pkg.) Optional: 1 1/2 teaspoons. thyme 1 1/2 teaspoons. white pepper Mix all ingredients together. Store in a jar with a tight- fitting lid. Stir before using. Makes 10 c. of mix. TO COOK: Combine 1 c. of soup mix with 4 c. of water or seasoned stock in large pan. Add 1 c. of cooked chopped meat, if desired. Bring to a boil. Reduce heat to low and cover pan. Simmer gently for 45 to 60 minutes, or until peas are tender. Add 1/2 t. salt if desired. MINESTRONE VARIATION: Combine 1 c. of soup mix with a 16-oz. can of stewed tomatoes, 2 to 3 c. water or stock, 1 chopped carrot, 1 to 2 chopped potatoes, and 1/2 t. basil. (Optional: 1 clove minced garlic). Bring to a boil. Reduce heat to low and cover pan. Simmer 45 to 60 minutes or until peas are tender. Add 1/2 t. salt, if desired. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Papaya Black Bean Salsa Recipe By :Cooking Light Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Legumes Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Pears -- Peeled And Diced 1 Large Roasted Red Peppers 3/4 Cup Sliced Green Onions 1/4 Cup Fresh Lime Juice 3 Tablespoons Raspberry Vinegar 3 Tablespoons Pineapple Juice 2 Tablespoons Brown Sugar 1/8 Teaspoon Salt 1/8 Teaspoon Ground Red Pepper 15 Ounces Black Beans -- Rinsed And Drained Combine all ingredients, and stir well. Chill. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Papaya Rice Recipe By :New Zealand Fishing Industry Board Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups parboiled white rice -- OR twenty-minute rice 6 cups papaya juice 2 tablespoons margarine 1 1/2 teaspoons salt 1/4 cup fresh chives -- minced RICE: Prepare papaya rice by bring papaya juice to a boil. Add margarine and salt. Stir in rice. Reduce heat, cover and simmer 20 minutes. Before serving, add chives. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Black Beans And Artichoke Hearts Recipe By :Cooking Light, Jan/Feb 1994, page 72 Serving Size : 6 Preparation Time :0:15 Categories : Eat-Lf Mailing List Legumes Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon olive oil 1 Cup sliced green onions 3/4 Teaspoon dried whole oregano 1/4 Teaspoon salt 1/8 Teaspoon crushed red pepper 1/8 Teaspoon black pepper 1 Clove garlic -- minced 29 Ounces no-salt-added whole tomatoes -- (2 cans) undrained and chopped 15 Ounces black beans -- (1 can) drained 4 Cups hot cooked radiatore -- (short, fat, rippled pasta) cooked without salt or fat 14 Ounces artichoke hearts -- (1 can) drained and quartered Heat oil in a large nonstick skillet over medium heat. Add green onions, and saute 6 minutes. Add oregano and next 5 ingredients; cover and simmer 10 minutes. Add beans; cover and simmer an additional 5 minutes. Combine bean mixture, hot cooked pasta, and artichoke hearts in a large bowl, and toss well. Yield: 6 servings (serving size: 1-1/2 cups). >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve warm or at room temperature. * Exported from MasterCook * Potato Salad With Peas Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds Red Potatoes 1 Cup Frozen Green Peas 3 Tablespoons Chopped Fresh Parsley 2 Tablespoons Chopped Chives 2 Tablespoons Chopped Fresh Basil 1/2 Cup Tarragon Vinegar 1 Tablespoon Sugar 1/2 Teaspoon Salt 1/8 Teaspoon Cracked Pepper 1 Garlic Clove -- Minced Place potatoes in a large saucepan. Cover with water; bring to a boil. Reduce heat; simmer, partially covered, 25 minutes or until tender. Add green peas; cook 1 minutes. Drain; cool slightly. Cut potatoes into 1/4 inch slices. Combine the potatoes, green peas, parsley, chives, and basil in a large bowl. Combine vinegar and remaining ingredients in a small bowl, and stir with a whisk. Pour over potato mixture, tossing gently to coat. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Soup Mix Recipe By :Busy Cooks Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups instant mashed potatoes 1 1/2 cups Better than Milk plain soy milk powder 2 tablespoons instant chicken style bouillon 2 tsp. dried minced onion 1 tsp. dried parsley 1/4 tsp. ground white pepper 1/4 tsp. dried thyme 1/8 tsp. turmeric 1 1/2 tsp. seasoning salt Combine all ingredients. in a bowl and mix. Makes 6 servings. Place in 1 quart canning jars to store. Instructions to attach to jar: To serve: place 1/2 cup mix in soup bowl and add 1 cup boiling water. Stir until smooth. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Prune Butter For Baking Recipe By :Cooking Light Website Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup pitted prunes 1 teaspoon sugar 2 teaspoons light corn syrup 2 tablespoons water Combine prunes, 1 sugar, and corn syrup in a food processor; process 5 seconds. With processor on, slowly add water through food chute; process until mixture is smooth, scraping sides of bowl frequently. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Puffy Chile Relleno Casserole Recipe By :Quick and Healthy: Brenda Ponichtera Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 21 ounces green chiles -- softened -- or three 7-oz cans roasted chiles non-stick cooking spray 8 fatfree flour tortillas six-inch 1 pound nonfat mozzarella cheese -- grate or shred -- orig was lowfat cheese (or substitute lowfat cheddar-type cheese) 3 cups egg beaters(r) 99% egg substitute -- (equal to 12-eggs) 3/4 cup skim milk 1/2 teaspoon pepper 1/2 teaspoon cumin 1/2 teaspoon garlic powder 1/4 teaspoon salt -- optional 1 teaspoon paprika salsa -- optional PREP: Cut the tortillas into 1-inch strips. Preheat oven to 350F. Drain chiles and remove seeds. Spray a 9-inch by 13-inch pan with non-stick coating. Lay half the chiles in the pan. Top with half the tortilla strips and then half the cheese. Repeat another laying using remaining chiles, tortillas, and cheese. Beat remaining ingredients (except paprika) and pour over casserole. sprinkle with Paprika. Bake uncovered for 40 minutes or until puffy and set in the center. Let stand 20 minutes before serving. Serve with salsa. Serve with sliced orange and grapefruit sections. Good for brunch or a lunch or light dinner. Feeds 8; each 288 cals, 10g fat (30%). Exchanges: 1 starch, 1 veg, 3 lean meat, 1/2 fat. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Bran Muffins Recipe By :Light Muffins by Beatrice Ojakangas Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups flour 1/4 cup wheat germ 1/2 cup sugar 3 teaspoons baking powder 1/2 teaspoon salt 1 1/2 teaspoons pumpkin pie spice 1 large egg -- see note 1 cup pumpkin, canned -- or fresh 1 cup bran buds(r) 3/4 cup 1% milk -- see note 1/2 cup dark corn syrup Combine flour, wheat germ, sugar, baking powder & salt. Set aside. Mix together egg, pumpkin, bran cereal, milk & corn syrup (I let this mixture sit about 5 minutes to soften the bran). Add the liquid ingredients to the dry mixture & stir until just moistened. Spoon into 12 muffin cups that have been sprayed with Pam. Bake at 400F for 20-25 minutes (20 minutes was plenty in my oven). Cool 1 minute & then remove from the muffin tin. Nutritional info per muffin: 183.6 cal, 1.2g fat (5.6%), 18 mg chol, 259 mg sod, 3.5 g fiber Notes: Original recipe used 2 large egg whites & skim milk. >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : These are quite good for a lowfat muffin. The muffins are very nice-sized & the texture is pretty good considering the fat is so low. * Exported from MasterCook * Pumpkin Muffins, Publick House Recipe By :Publick House, Rte 131, Sturbridge, Mass. Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup sugar 1/4 Cup light vegetable oil -- *canola 2 eggs 3/4 Cup canned pumpkin 1 1/2 Cups all-purpose flour 1 Teaspoon baking powder 1/2 Teaspoon baking soda 1/4 Teaspoon ground cloves 1/4 Teaspoon cinnamon 1/4 Teaspoon nutmeg 1/2 Teaspoon salt 3/4 Cup raisins -- 1/2 chopped walnuts -- optional Preheat oven to 400F. Generously grease a 12-cup muffin tin (even non-stick tins-- including the flat spaces between the muffins). Mix sugar, oil, eggs and pumpkin. Sift together flour, baking powder, baking soda and spices. Quickly stir together both mixtures. (Don't overmix.) Fold in raisins and walnuts. Fill prepared muffin cups two-thirds full and bake 18 to 20 minutes, until golden brown. If you prefer large, crusty muffin tops, fill the cups to the top. As they bake, the tops will run together. To test for doneness, use a sharp knife or broom straw. When the knife or straw comes out clean, muffins are done. Remove from oven and let them cool a few moments in the pan before removing. Serve warm with butter or honey butter. Per MasterCook w/o nuts: 207.1 cals, 5.6g fat (23.9%CFF), 1.3g fiber =4 WW Points With nuts: 238.9 cals, 8.6g fat(31.4%CFF), 1.5g fiber= 5 WW Points Posted to elf 5/14/99 by JaneStarr@home.com in CT - - - - - - - - - - - - - - - - - - - NOTES : I finally finished inputting my favorite muffin recipe and was pleased to confirm that it fits the list's guidelines for lowfat. Just be sure to leave out the 1/2 cup of chopped nuts if you want the NA to stay under 30%CFF. I plan to keep making them with nuts (maybe just 1/4 cup) because I believe that there are certain health benefits to eating nuts -- in moderation :-) I just went back into the recipe and checked the following: Adding just 1/4 cup of chopped nuts brings the CFF up to only 27.9%(7.1 g)! Hope that you enjoy these family favorites. If you're ever in the Sturbridge, MA area (visiting Old Sturbridge Village), I recommend stopping for breakfast or Sun. brunch at Publick House. * Exported from MasterCook * Quick Apple Butter, Fat-free/sugar-free Recipe By :http://www.vegweb.com Serving Size : 1 Preparation Time :0:05 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 42 Oz Unsweetened Applesauce -- Jar 12 Oz apple juice, frozen concentrate -- Unsweetened 6 Tsp Cinnamon 1 Tsp Allspice 1/4 Tsp Ground Cloves Blend ingredients in blender until smooth (I do it in two batches). Place in heavy, large pan and bring to a boil. Reduce heat to a simmer, cover with lid ajar and cook 1 hour and 20 minutes. Stir every once in a while. Cool and store in refrigerator. Will turn darker as it cooks. Ymmmm GREAT on rice cakes for a quick treat!!! Makes 1 qt. Susan Cahill" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberries On A Citrus Cloud Recipe By :BH&G, 9/98 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh raspberries 4 tsps raspberry liqueur -- optional 8 ozs lemon yogurt, lowfat 2 ozs Cool Whip Free(r) -- thawed 3 tbsps sugar Reserve 1/4 c raspberries. In a medium bowl gently toss remaining raspberries with liqueur, if desired. In a small bowl stir together yogurt and whipped dessert topping. Spoon berry-liqueur mixture into four dessert dishes. Dollop yogurt mixture onto berries. If not serving immediately, cover dishes and chill up to 4 hours. Before serving, place sugar in a heavy saucepan. Heat over medium-high heat until sugar begins to melt, shaking pan occasionally to heat sugar evenly (see photo, below). Do not stir. Once the sugar starts to melt, reduce heat to low and cook about 5 minutes more or until all of the sugar is melted and golden, stirring as needed with a wooden spoon. Remove pan from heat. Let stand for 1 minute. Dip a fork into caramelized sugar and let syrup run off tines of fork for several seconds before shaking the fork over the dessert, allowing thin strands of caramelized sugar to drizzle over berries. If sugar starts to harden in the pan, return to heat, stirring until melted. Top with reserved berries. Serve immediately. Nutrition facts per serving: 148 cal., 1 g total fat (0 g sat. fat), 2 mg chol., 41 mg sodium, 32 g carbo., 3 g fiber, and 3 g pro. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Sauce #6 Recipe By :JaneStarr Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces raspberries, frozen -- 1 bag, unsweetened 2 tablespoons raspberry liqueur -- Chambord Puree thawed berries (any kind) in blender or food processor with Chambord or chosen liqueur. Strain through sieve to remove seeds (if desired). Very nice served over angel food cake topped with some fresh fruit salad. Also good with lowfat or fat-free frozen yogurt or ice cream. I input this from memory to estimate Weight Watcher points. I'm not sure the exact size of the berry package (10 or 12 oz.), and I usually don't measure the Chambord (or other liquid). I just go by the consistency. I'm sure that it's about 2 tablespoons. Nutritional analysis per MasterCook: 74 cals, 0.1g fat,2.5 g fiber. This would equal 1 WW points per serving. (This recipe makes 6 servings based on the assumption I gave MC.) REG 6 shared by JaneStarr -- CT, USA Janestarr@home.com 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Cabbage Slaw Recipe By :Ryan Aiken, Burrito Art, Atlanta Journal 5/27/99 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Oriental Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons soy sauce 1/4 cup rice wine vinegar 1/2 teaspoon sea salt 1/4 teaspoon ground white pepper 1 teaspoon sambal paste 1 head red cabbage -- cored -- and thinly sliced Whisk the soy sauce, vinegar, salt, pepper, and sambal paste together. Add the cabbage. Cover and refrigerate for 2 hours. Serve cold. >From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The longer this sits, the spicier it gets. Burrito Art uses this slaw in wraps. * Exported from MasterCook * Rice Pudding #8 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Combine in a pot: 2 cups already cooked arborio rice 1 1/2 teaspoons cinnamon 1 Tablespoon vanilla extract 3 1/2 cups soy milk Heat 15-20 minutes until mixture thickens. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Figs And Potatoes Recipe By :First For Women, 3/8/99 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 Oz Nonfat Veg Chicken Broth, Low Sod -- Or Vegetable Broth 1/2 cups Red Wine 1 Lg Onion -- Sliced 2 Tbsp Olive Oil 2 1/2 Lb Potatoes -- Cut In 1 1/2" Chunks 1/2 cups Flour 1 cups Dried Figs -- Halved 8 Cloves Garlic -- Peeled 1/2 cups Fresh Rosemary Sprigs Torn In Pieces, Divided Heat oven to 400F. In pan, bring broth and wine to a boil. In skillet over med heat, cook onions in hot oil, stirring, 5 min more. Stir in flour. Stir in 3/4 C broth mixture; cook until thickened and put in ovenproof dish. Stir in figs, garlic and 2 Tbsp rosemary. Pour remaining liquid on top. Roast for 50 min, basting occasionally. Garnish with remaining rosemary. Work Time: 15 min Total Time: 1 hr, 15 min This was extremely good!! We would not hesitate to serve it to company. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Variegated Potatoes With Garlic And Rosemary Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Whole Garlic Head 4 Fingerling Potatoes 4 Yellow Finnish Potatoes 4 Small Red Potatoes 1 Tablespoon Chopped Fresh Rosemary 1 Tablespoon Olive Oil 1/4 Teaspoon Salt 1/4 Teaspoon Pepper Rosemary Sprigs -- Optional Preheat oven to 425F. Remove white papery skin from garlic head (do not peel or separate cloves). Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Drain immediately; pat dry. Combine the chopped rosemary, oil, salt, and pepper in a large bowl; add potatoes, tossing to coat. Arrange potatoes and garlic on a jelly roll pan. Bake at 425° for 30 minutes or until tender, stirring occasionally. Separate the garlic head into cloves, and discard skins; serve with potatoes. Garnish with rosemary sprigs, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Over White And Black Bean Salsa Recipe By :Enlightened Home Cooking, Rose Reisman Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Legumes Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound salmon fillets 1 cup canned black beans -- drained 1 cup canned white navy beans -- drained 3/4 cup chopped tomatoes 1/4 cup chopped red onions 1/2 cup chopped green bell peppers 1/4 cup chopped fresh cilantro 2 tablespoons balsamic vinegar 2 tablespoons lemon juice 1 tablespoon olive oil 1 tsp minced garlic Salsa: Combine the beans, peppers, tomatoes, onions, and cilantro. Whisk together the vinegar, lemon juice, olive oil, and garlic. Pour over the bean mixture and toss. Barbecue the fish or bake uncovered at 425F for approximately 10 minutes for each 1-inch thickness of fish, or until the fish flakes with a fork. Serve the fish over the bean salsa. Serves 4. Per serving: 301 Calories; 8g Fat (24% calories from fat); 31g Protein; 27g Carbohydrate; 59mg Cholesterol; 81mg Sodium Food Exchanges: 1 1/2 Starch/Bread; 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat Reprinted in Nutrition Action Healthletter, May 1999. >From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Parmesan Chicken Recipe By :Pillsbury Serving Size : 4 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup flour 1/4 cup grated parmesan cheese 1 teaspoon dried oregano 1 egg white 4 boned and skinned chicken breast halves 4 teaspoons olive oil 1 dash pepper 1 dash paprika 1. In shallow dish or pie pan, combine flour, cheese and oregano; mix well. In another shallow dish, beat egg white until foamy. Dip each chicken breast half in egg white; dip in flour mixture to coat, shaking off excess. 2. Generously spray large nonstick skillet white nonstick cooking spray. Add oil; heat over medium-high heat for 2 to 3 minutes or until very hot. Add chicken; sprinkle with pepper and paprika. Cook 6 minutes. 3. Turn chicken; sprinkle again with pepper and paprika. Cook an additional 6 minutes or until chicken is golden brown, fork-tender and its juices run clear. >From: "lexi@ibm.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Carrot Salad Recipe By :Ellen C. Rakes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large carrots -- grated (to 6) 1 clove garlic 1 whole lemon -- juiced -- or slightly less 1 teaspoon maple syrup -- or more to taste 2 teaspoons Nayonnaise 1/4 teaspoon ground cinnamon 1/4 teaspoon ground cumin 1/4 teaspoon paprika 1/2 teaspoon Soy sauce -- or Bragg's Aminos Hot pepper sauce to taste Mix everything together. Adjust spices and soy sauce according to your taste. >From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : So, I took ideas from two different carrot salads posted here in the past (Another Carrot Salad and Sweet Carrot Salad) and came up with the following. Use as much sweetener (I used maple syrup) as you like; I used only enough to balance the taste. My husband even said that he'd welcome this on his plate again. Success!! * Exported from MasterCook * Savory Herb Muffins Recipe By :http://www.diabetes.org/ada/rcptoday.html Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups unbleached white flour 1/4 cup sugar 1 tablespoon baking powder 1 egg -- beaten 1 cup evaporated skim milk 1/4 cup low-calorie margarine -- melted 1/4 teaspoon savory 1/2 teaspoon dried thyme 1/4 teaspoon salt Preheat the oven to 425 degrees. Combine the flour, sugar, and baking powder in a small bowl. Combine the remaining ingredients in a medium bowl. Add the dry ingredients slowly to the medium bowl, mixing until blended after each addition. Do not over beat. Fill nonstick muffin cups 2/3 full and bake for 20 to 25 minutes. Let cool for 10 minutes in the pan. Turn out to completely cool before serving. 6 servings/Serving size: 1 muffin Exchanges: Starch Exchange -- 1&1/2 Calories -- 133 Calories from Fat -- 23 Total Fat -- 3g Saturated Fat -- 1g Cholesterol -- 18mg Sodium -- 199mg Carbohydrate -- 23g Dietary Fiber -- 1g Sugars -- 6g Protein -- 4g >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scrambled Tofu Recipe By :Month of Meals 5, American Diabetes Association Serving Size : 4 Preparation Time :0:30 Categories : Breakfast Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- non-stick vegetable spray 1 pound medium or firm tofu liquid lightly squeezed out -- crumbled 1 clove garlic -- minced fine -- OR 1/4-teaspoon garlic powder 1/2 medium onion -- chopped fine 1/4 green pepper -- chopped fine 1 cup sliced mushrooms -- optional 1 tablespoon soy sauce -- or tamari 1/8 teaspoon salt and pepper 1. Spray pan with vegetable spray and saute the tofu for about 5 minutes. 2. Add vegetables, sauteing until tender. 3. Add soy sauce, salt and pepper. 4. Serve Hot Yields 4 servings. >Recipe from Month of Meals 5, American Diabetes Association. MENU - Brunch :: : Apricot Nectar and Ginger-Ale over Crushed Ice : Fresh Mixed Berry Compote, topped with Low-Fat Vanilla Yogurt : Kale and Seasoned Hash Browns* : Country Brunch Casserole* or Scrambled Tofu* : Whole Wheat Rolls (*See recipe) Consumer Connection Article by Sheila Gains, Colorado State University Cooperative Extension, Arapahoe County April 2, 1998 www.colostate.edu/Depts/CoopExt/ Mc-Bust from kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood Vegetable Kabobs Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 Medium Fresh Shrimp -- Unpeeled 1 Tablespoon Lemon Juice 2 Teaspoons Vegetable Oil 1/4 Teaspoon Hot Sauce 1/8 Teaspoon Salt 1/8 Teaspoon Pepper 1 Garlic Clove -- Minced 4 Large Sea Scallops -- Cut In Half 1 Large Red Bell Pepper -- In 16 Pieces 8 Slices Yellow Squash -- Cut In Half Vegetable Cooking Spray Peel shrimp, leaving tails intact. Combine lemon juice and next 5 ingredients (lemon juice through garlic) in a bowl; stir well. Add shrimp and scallops, tossing gently to coat. Cover and marinate in marinade. Thread 3 shrimp, 1 scallop half, 2 bell pepper pieces, and 2 squash pieces, and 2 squash pieces alternately onto each of 8 skewers. Coat grill rack with cooking spray, and place rack on grill over medium hot coals. Place kebabs on grill rack, and cook 4 minutes on each side or until shrimp and scallops are done, basting occasionally with reserved marinade. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Noodle Salad With Hot Peanuts Recipe By :Fast and Healthy Recipes: Lorenz Books Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Oriental Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ounces Chinese egg noodles or ramen 2 carrots -- peeled and cut into fine julienne strips 1/2 cucumber -- peeled and cut -- into 1/2-inch cubes 4 ounces celery root -- peeled and cut into fine julienne strips 6 scallions -- finely sliced 8 waterchestnuts, canned -- drained and finely sliced 6 ounces bean sprouts 1 small fresh green chili pepper -- seeded and finely chopped 2 tablespoons sesame seeds -- to serve 1 cup shelled peanuts -- to serve -----FOR DRESSING----- 1 tablespoon dark soy sauce 1 tablespoon light soy sauce 1 tablespoon honey 1 tablespoon rice wine or dry sherry 1 tablespoon sesame oil ---Garnish--- fresh cilantro leaves -- or green chile pepper -- or fresh mint leaves A crunchy salad: hot peanuts make a tasty topping with cold noodles. 1) Preheat oven to 400F for toasting seeds and nuts. 2) Cook noodles. Drain and refresh in cold water, drain again. 3) Mix noodles with the prepared vegetables. 4) Combine the dressing ingredients in a small bowl, then toss into the noodle mixture. (Can be made ahead to this point and refrigerated; return to room temperature while you toast seeds and nuts.) 5) Using separate cookie sheets, spread seeds and nuts in a single layer. Toast seeds 5 minutes; toast nuts for 10 minutes or until evenly browned. 6) To serve: toss the noodle mixture and plate; top with seeds; top with peanuts. Garnish. Serves 4, each 782 cals, 12g fiber, 26g fat (30%) (15 or 16 points). Est by mastercook and kitpath@earthlink.net. Ref: Fast and Healthy Recipes from Lorenz Books isbn 1859676669 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Skillet Chicken With Fiery Ice Pineapple Salsa Recipe By :Pillsbury Fast & Healthy Magazine, March/April '99, p. 47 Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Fruit Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Salsa: 1 medium seedless orange 1 small lime 3/4 cup fresh pineapple -- cut in 1/4 " pieces 1/2 red jalapeno chile -- stem removed -- seeded and finely chopped 2 tablespoons sugar 1/4 cup fresh cilantro -- fresh chopped Chicken: 1/2 teaspoon salt 1 1/2 teaspoons cumin 4 boneless skinless chicken breast halves 1 tablespoon oil Salsa: Grate peel frozen orange. Peel orange; chop pulp and place in Medium bowl. Grate peel from lime. Squeeze juice from lime; add to bowl. Add orange peel, lime peel, pineapple chile and sugar; mix well. Refrigerate until serving time. In small bowl, combine salt and cumin, mix well. Rub mixture evenly over both sides of chicken breast halves. Heat oil in large nonstick skillet over Medium-High heat for 2 minutes or until very hot. Add chicken; cook 4 minutes. Turn chicken; cook an additional 4-5 minutes or until chicken is fork-tender and juices run clear. to serve, add cilantro to salsa; toss to mix. With slotted spoon, serve salsa with chicken. If desired, serve with additional lime wedges to squeeze on chicken. Makes 4 servings. Per serving: 250 calories, 7 g fat, 75 mg cholesterol, 330 mg sodium, 19 g carbohydrate, 3 g fiber, 28 g protein, Dietary Exchanges: 1 1/3 fruit, 4 very lean meat, 1/2 fat Pillsbury Fast & Healthy Magazine, March/April '99, p. 47 MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smashed Potatoes With Spicy Black Beans Recipe By :Seven Pillars of Health, Jay Solomon Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 russet baking potatoes 15 ounces canned black beans -- or red kidney beans 1 tablespoon canola oil 1 small red onion -- diced 1 large tomato -- diced 1 jalapeno -- optional seeded and minced -- optional -- or other chili pepper 1 teaspoon ground cumin 1/2 teaspoon black pepper 2 tablespoons chopped fresh cilantro Preheat the oven to 400 F. Scrub the potatoes and pierce the skin with a fork several times. Place the potatoes on a baking pan and bake for about one hour, until tender. Meanwhile, drain the beans, reserving 1/4 cup of the liquid. In a medium saucepan heat the oil over medium heat. Add the onion, tomato, and jalapeno (if desired). Cook, stirring, for about 4 minutes. Stir in the beans, liquid, cumin, and pepper and cook for about 4 minutes more. To thicken, mash the beans against the side of the pan with the back of a spoon or place in a blender and process until smooth. Blend in the cilantro. To serve, slit each potato down the center and fluff up the pulp. With the back of a spoon, mash the potatoes down. Spoon the beans over the top. Serves 4. Reprinted in Nutrition Action Healthletter, May 1999. PER SERVING Calories: 250 Total Fat: 4 grams Saturated Fat: 0 grams Fiber: 8 grams Sodium: 230 mg Cholesterol: 0 mg Carbohydrate: 45 grams Protein: 8 grams Food Exchanges: 6 Starch/Bread; 1/2 Lean Meat; 1 Vegetable; 1/2 Fat >From ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smucker's Fudge Pops Recipe By :The J.M. Smucker Company Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 11 3/4 ounces Smucker's Hot Fudge Topping (at room tempe 2 1/4 cups skim milk -- * see note 1/4 cup water In a deep mixing bowl, using a wire whisk, mix together all ingredients until well blended. Mixture should resemble dark chocolate milk, and Fudge Topping should not be in lumps. Carefully transfer mixture to a pitcher. Slowly pour mixture into plastic pop molds; put tops (holder/sticks) onto the mold so that each pop will have a stick. Place molds on a baking sheet and put into freezer until solid, about 5 hours. To remove pop(s) from mold, quickly dip mold(s) into hot water, being sure that water doesn't touch the pops. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : *2% milk or whole milk can be substituted for skim milk. * Exported from MasterCook * Snack Packs : Hiking Recipe By :Nutrition News by Rebecca Boger, Go Girl Magazine Serving Size : 1 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Eat-Lf Mailing List Information, Tips, Misc. Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fruit juice water oatmeal raisin cookies graham crackers fruit -- fresh and dried seeds nuts bagels INTRO: Hiking is a great way to celebrate summer. However, without the proper nutrients and lots of liquids, a beautiful day in the mountains can turn into a nightmare. Planning the proper food and drink for your trek is just as important as planning your hiking route. Nancy Clark, M.S., R.D., offers these helpful knapsack nutrition tips for your next outdoor adventure: Before you step out of your house in the morning, eat a hearty breakfast that includes high-fiber carbohydrates (whole grain cereal, fruit, whole grain bread, buckwheat pancakes) and lean protein (milk, low-fat turkey sausage, eggs, cottage cheese). This will fill your tank before you set off on your journey. Once you are out on the trail, listen to your body and stay one step ahead of its needs. Eat before you are hungry and drink before you are thirsty. Have a snack every hour or so, take time to stop for lunch, and drink water at least every 10 to 20 minutes. Your body is slow to report impending dehydration and fatigue, so stay one step ahead of the game. So, what do you pack in your sack for lunch and snacks? Clark offers the following suggestions: Liquids -- water, juice, or sports drinks. NEVER soda or alcoholic beverages as they actually rob your body of nutrients instead of replenishing them. Sweets -- cookies (high carbohydrate ones like oatmeal raisin) or graham crackers in case you feel yourself "crashing" and need a quick energy burst (Be sure to follow sweets with a well-balanced snack to stabilize blood sugar.) Lunch Foods -- sandwiches (peanut butter, hummus with veggies, cream cheese and jelly, roasted veggies with mozzarella), spaghetti, low-fat macaroni-and-cheese, sunflower seeds, peanut butter, canned tuna or chicken, cheese, or baked beans. Fruits -- fresh fruit, especially apples, oranges, and bananas as well as dried fruit like figs, raisins, dates, or apricots. Breads -- bagels, crackers, pretzels, or tortillas (aim for the ones with the highest fiber content to control blood sugar) Also, when hiking with kids, it is doubly important that they stay hydrated. Take along some fruit juice boxes or thermoses of water to keep them satisfied. Remember to fuel your body before you set out on a hike and keep it fueled all day long. Otherwise you're bound to miss the beauty of nature you set out to find. ref - http://www.gogirlmag.com/backiss/backiss18.5/news_nutrition.htm mc/kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Here are some snack ideas to take along on that hike or trip. These ideas would work well in the car, too. Remember to pack some straws and "blue-ice." * Exported from MasterCook * Spicy Coleslaw Recipe By :Greens Glorious Greens Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Tried Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups shredded cabbage 3 carrots -- shredded 8 large radishes -- sliced or shredded 1/4 cup finely chopped fresh parsley 2 tablespoons finely chopped fresh dill DRESSING: 3/4 cup fresh orange juice 2 tablespoons mustard (dijon or whole-grain) 1 tablespoon freshly grated horseradish root 2 tablespoons minced red onion 1 tablespoon fresh lemon juice 1 teaspoon maple syrup or honey to taste 1 teaspoon vegetable oil -- mildest flavor -- 2 tbsp was original, 1 tsp was tested 1/2 teaspoon salt -- or to taste 1. In a medium-size bowl, combine cabbage, carrots, radishes, parsley, and dill. Mix gently. 2. Combine all the ingredients for the dressing in a processor and blend thoroughly. Pour over salad and stir to combine. Before serving each time, mix to incorporate the dressing. Recipe from Greens Glorious Greens, Johnna Albi and Catherine Walthers (St Martins: 1996) Mail from kitpath@earthlink.net EACH: 70 cals, 4g fat, 2g fiber (46%cff) - - - - - - - - - - - - - - - - - - - NOTES : A light but spicy dressing takes the place of the traditional calorie-filled, mayonnaise-based coleslaw. --- My version wasn't terribly spicy because DH couldn't find any fresh horseradish, and he came home with a mild horseradish blend. I used 1/2 the jar, and it still wasn't very spicy. This slaw very different from the norm. The orange juice taste really comes through, and provides a fresh fruity taste. I wouldn't use the maple syrup next time, as I thought it was a tad too sweet. So, I added extra lemon juice and a splash or two of apple cider vinegar to pick up the "bite" a little. I omitted the parsley, because I didn't have any, and the dill, because I don't care for it. I saw no need for 2 tbsp of vegetable oil, so I used 1 tsp of canola. I don't think it added anything, and would omit next time. Well, OK, I kinda followed the recipe. :-) I'll probably make this again, but will definitely use unprepared horseradish. We thought it went well with our TVP Sloppy Joes.[Ellen * Exported from MasterCook * Spicy Fruit Salsa Recipe By :New Zealand Fishing Industry Board Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 papaya seeded and diced 2 kiwi fruit -- peeled and diced 1 large red bell pepper -- seeded and diced 1 large red onion -- diced 2 jalapeno peppers -- seeded and minced 1/4 cup fresh lime juice 1/4 cup fresh lemon juice SALSA: Combine all ingredients. Cover and refrigerate until ready to serve. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Oatmeal Recipe By :Ayurvedic Cookbook, Amanda Morningstar with Urmila Desai Serving Size : 2 Preparation Time :0:15 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cups Oats Regular Or Instant 2 cups Water 1/4 Tsp Salt 1/4 cups Raisins 1/4 Tsp Ground Cardamom -- Note 1 1/4 Tsp Cinnamon 1/8 Tsp Ground Ginger Note 1: Or 1 cardamom pod (about 3 - 4 seeds) Put oats, raisins, salt and water in small saucepan and bring to boil. (Jeff and I used our measurements for water and instant oats). Reduce heat to low and add rest of ingredients (if you use the cardamom pod break it open and put whole seeds in the cooking cereal). Cover and cook on low until done, 2 - 10 min, depending on the type of oats you used. Can be served with maple syrup ... I put dark brown sugar on it. This was incredibly good!!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stevia Conversions Recipe By :http://www.fastlane.net/~kirkland/stevia/stevia.htm Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Basic Conversions 1 Cup = 16 tbsp. = 48 tsp. 1 Ounce = 28.349 g = 28,349.5 mg 1 tbsp. = 3 tsp. 1 g = 1,000 mg Stevia Conversions: Sugar to Stevia Blends (in packets) to Artificial Sweeteners (in packets) Sugar Now NuNaturals Stevita (stevia blend) Stevia Volume 2 tsp. 1/2 tsp 1/2 tsp 1/2 tsp (1 pkt) (1 pkt) Weight 8 g 1 g 1 g 1 g Equal Sweet & Low SweetOne (Aspartame) (saccharin) (Acesulfame-K) Volume 1/2 tsp 1/2 tsp 1/2 tsp (1 pkt) (1 pkt) (1 pkt) Stevia Conversions: Sugar to Stevia Extracts Sugar Stevia Blends Liquid Steviosides* Volume 2 tsp. 1/2 tsp. 1/3 tsp. 1/16 tsp. Weight 8 g 1 g 1.3 g .08 g Volume 4 tsp. 1 tsp. 2/3 tsp. 1/8 tsp. Weight 16 g 2g 2.6 g .16 g Volume 32 tsp. 8 tsp. 5 1/3 tsp. 1 tsp. Weight 128 g 16 g 20.8 g .64 g This conversion chart is based on dissolving the given sweetener into 8 ounces of warm water and a lot of tasting. Try this test at home so that you can begin to understand how Stevia sweetens foods and drinks. It also allows you a wonderful opportunity to taste the flavor of Stevia unadulterated by other flavors. When you have finished your own taste tests, you can then alter the conversion chart as needed to meet your personal sweetness level. *NOTE: It is very difficult to equate other brands of Steviosides into this conversion simply because each brand will vary greatly in quality and taste. Each company has their own source for Steviosides tha range from Paraguay, Brazil to China to even India and the Ukraine. Each country or region will produce stevia plants of differing quality and then these companies will produce Steviosides from the plants of differing quality due to differences in technology. To exacerbate the problem even more, everyone has their own personal level of what they consider sweet. Now I'm not trying to frighten anyone because the benefits are worth a little experimentation. Please remember that the use of Steviosides in the United States is in its infancy and so we still have a lot of trial and error ahead of us. I have also found that sugar can vary greatly depending on manufacturer and quality. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Storing Herbs And Spices - Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** A great book to have for reference is Janet Bailey's "Keeping Food Fresh". she says that whole dried herbs and spices can be stored fro about 1 year, provided they are kept away from direct sunlight and heat. Powdered and ground spices should keep for 6 months. In the summer months she recommends storing cayenne, paprika and chili powder in the refrigerator. If the herbs and spices still have a strong aroma after 1 year, they are still good. >From: PennyBakes@aol.com --- Stock Up on Dried Herbs Dried herbs have a higher concentration of flavor than fresh, so use only one-third the amount of fresh herbs called for in recipes. Store in airtight containers in a dry and dark place such as a kitchen cabinet, they do not need refrigeration. Mark the date and replace dried herbs after three to six months--they can lose their flavor over time. (Spring 1999) http://www.aicr.org/nl63ar1.htm --- Our local paper featured herbs this weekend: growing, drying, using. The climate is inland California but much of the preservation info applies globally. :: http://www.inlandempireonline.com/home-and-garden/hng1.shtml :: Part 1 of 2 cultivating (and harvesting) : classic circular herb garden: rosemary, lavender, thyme, basil, epazote, with small fruit-tree in the center :: http://www.inlandempireonline.com/food/ :: Part 2 of 2 Oils of ole! Tasty twigs - Sprigs to savor (teas and oils) : It's best to pick fresh herbs late in the morning : Herb hints >From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A great book to have for reference is Janet Bailey's "Keeping Food Fresh". she says that whole dried herbs and spices can be stored for about 1 year, provided they are kept away from direct sunlight and heat. Powdered and ground spices should keep for 6 months. In the summer months she recommends storing cayenne, paprika and chili powder in the refrigerator. If the herbs and spices still have a strong aroma after 1 year, they are still good. >From: PennyBakes@aol.com --- Stock Up on Dried Herbs Dried herbs have a higher concentration of flavor than fresh, so use only one-third the amount of fresh herbs called for in recipes. Store in airtight containers in a dry and dark place such as a kitchen cabinet, they do not need refrigeration. Mark the date and replace dried herbs after three to six months--they can lose their flavor over time. (Spring 1999) http://www.aicr.org/nl63ar1.htm --- Our local paper featured herbs this weekend: growing, drying, using. The climate is inland Ca * Exported from MasterCook * Sugar Snap And Chicken Saute Recipe By :Eating Well, May/June, 1998 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tsp Olive Oil 3/4 Lb Sugar Snap Peas Trimmed Of Stem Ends And Strings 1/3 cups All-Purpose Flour 1 Lb Skinless Boneless Chicken Breasts -- Trimmed Of Fat Salt And Pepper -- To Taste 14 1/2 Oz Nonfat Chicken Broth 3 Cloves Garlic -- Minced 1/4 cups Finely Chopped Fresh Parsley 1 Tbsp Fresh Lemon Juice 1 Tbsp Freshly Grated Lemon Zest In a large nonstick skillet, heat 1 tsp oil over high heat. Add peas and stir fry until bright green, 2 - 3 min. Set aside in a large bowl. Place flour in a shallow pan. Cut chicken into 1 x 2" strips, season with salt and pepper and dredge in flour, shaking off excess. (Discard any leftover flour.) In the same skillet, heat remaining 2 tsp oil over high heat until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 min. Transfer chicken to bowl with peas. Add chicken broth and garlic to skillet and cook until reduced to 1 C, 5 - 7 min. Reduce heat to med and return chicken and peas to skillet. Cook until heated through. Add parsley, lemon juice and lemon zest. Adjust seasoning with salt and pepper and serve. This was **excellent**!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Gee, this was quick, easy, very tasty and fits right in with the theme!! * Exported from MasterCook * Sweet And Sour Vegetables Recipe By :Simply Vegetarian, Nancy Mair and Susan Rinzler Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Sauce: 1/8 cup tomato puree 1/4 cup soy sauce 1/3 cup honey 1/4 cup cooking sherry 3 tablespoons cornstarch -- dissolved in 1/2 cup pineapple juice 1/4 cup rice vinegar -- cider vinegar --- 2 cups sliced carrots 1 cup chopped onion 1 tablespoon fresh ginger root -- grated --- 2 cups bok choy -- chopped -- or other greens --- 2 cups chopped green bell pepper 2 cups chopped pineapple -- unsweetened 1 can waterchestnuts -- sliced 3 cups chopped tomatoes Bring the sauce ingredients to a boil and cook until thickened. While the sauce is cooking, steam the carrots, onion, and ginger, until crisp tender. Turn the heat off, add the bok choy and cover. Add the sauce to the veggies. Then add the remaining vegetables and fruit. Cook until thickened. Serve with rice or noodles. >From: Ellen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tapioca Pudding Recipe By :PennyBakes@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups lowfat soymilk -- (not fat-free and not full-fat) 1/4 cup sugar 4 tablespoons quick cooking tapioca 1 teaspoon margarine 1 teaspoon vanilla extract Combine the soymilk, sugar, and tapioca in a saucepan. Let stand for 10 minutes. Add the margarine, and heat, over medium heat, to a simmer, stirring constantly. Simmer for 2-5 minutes until the tapioca is translucent. Remove from the heat and stir in the vanilla. Let pudding cool for 20 minutes, and then pour into a bowl and refrigerate until cold. - - - - - - - - - - - - - - - - - - - NOTES : There is a nice little paragraph about tapioca in the New Joy of Cooking. What kind of tapioca did you use? It is possible that your tapioca was stored too long - after a few months, pearl tapioca looses its thickening capabilities. With pearl and instant tapioca you should be mixing it with the liquid and allowing it to stand for 10 minutes for instant, and overnight (refrigerated, covered) for pearl tapioca. Also, what kind of liquid are you using? If you are using fat-free or lowfat soymilk, you might consider adding a teaspoon of margarine to the mixture. When you are cooking with milk, for example, a fat-free pudding will not set up as well as one made with a higher fat milk, so adding a little margarine might help in thickening. I haven't tried this, but if I were going to experiment, here is where I would start: * Exported from MasterCook * Tex-mex Veggie Burgers Recipe By :Bon Appetit, July 1997 (Atlanta Journal 5/27/99) Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 1/4 Ounces canned whole kernel corn -- drained 1/2 Cup liquid reserved 1/2 Cup cornmeal -- PLUS 1 Tablespoon cornmeal 1/2 Cup onion -- finely chopped 1/3 Cup red bell pepper -- finely chopped 1/2 Teaspoon lime zest -- grated 1/4 Cup cooked white rice 3 Tablespoons fresh cilantro -- chopped 4 Teaspoons jalapeno chile pepper -- diced 1/2 Teaspoon salt 1/2 Teaspoon ground cumin --- Nonstick vegetable oil spray 4 nonfat flour tortillas -- 9- to 10-inch --- 8 Tablespoons light sour cream 8 Tablespoons purchased salsa Blend 1/2 cup corn kernels and 1 tablespoon cornmeal in processor until moist clumps form. Add 3/4 cup corn kernels; process 10 seconds (reserve remaining corn for another use). Transfer corn mixture to heavy medium nonstick saucepan. Add 1/2 cup corn liquid, onion, bell pepper and lime peel. Cover and cook over very low heat until thick and firm, stirring often, 12 minutes. Mix in rice, cilantro, jalapeno, salt and cumin. Drop 1/4 of mixture onto each of 4 pieces of foil; press pieces into 3/4-inch-thick patties. Let stand until completely cool. Prepare barbecue (medium heat). Spray both sides of burgers with nonstick spray; grill until crisp, about 5 minutes per side. Grill tortillas until pliable, about 30 seconds per side. Transfer tortillas to plates. On each tortilla place 1 burger, 1/4 of sour cream and 1/4 of salsa. Fold tortillas over to enclose. Makes 4 Servings. >From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Chicken And Vegetables (Evil Jungle Princess) Recipe By :Graham Kerr's Best Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons yogurt cheese -- (strained yogurt) 2 tablespoons evaporated skim milk 1/4 cup low-sodium chicken broth 1/4 teaspoon coconut extract 1/2 teaspoon cornstarch 1/2 teaspoon chili powder 1 teaspoon peanut oil 2 cloves garlic -- peeled and chopped 2 tablespoons lemon grass -- finely chopped 2 kaffir lime leaves -- soften in warm water -- finely chop 8 ounces skinless boneless chicken breast -- sliced -- 2 x 1/4 inch strips 1 teaspoon sugar 7 fresh mint leaves 1 tablespoon fish sauce 1/2 teaspoon cayenne -- or to taste 1 tablespoon lime juice -- freshly squeezed -- or to taste 2 cups Chinese cabbage -- thinly sliced 2 cups red cabbage -- thinly sliced 1 2/3 cups enoki mushrooms Combine the yogurt, milk, chicken stock, coconut extract, cornstarch, and chili powder in a small bowl. Stir until smooth with a wire whisk and set aside. Heat the oil in a large skillet and cook the garlic, about 1 minutes. Remove and discard the garlic.Add the lemon grass,lime leaves, chicken, and stir-fry until the chicken turns white and loses its raw look. Ad the yogurt mixture and stir-fry until the chicken turns completely white and the sauce has cooked down into a coating, not floating cream. Stir in the sugar, mint leaves, and fish sauce. Add the cayenne. Pour in the lime juice, to taste. Remove from heat and keep warm. Cook the cabbage slices and mushrooms in a hot skillet with just enough stock or water to create a little stream. Toss until heated through, about 2 minutes. To serve: Lay the cabbage on warm dinner plates and spoon the sauced chicken on top. Serve with a small bowl of steaming short-grain white rice on the side. Per serving: 273 Calories; 6g Fat (19% calories from fat); 35g Protein; 23g Carbohydrate; 68mg Cholesterol; 155mg Sodium Food Exchanges: 4 Lean Meat; 2 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates >From Ellen C. - - - - - - - - - - - - - - - - - - -