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A

  • Alfredo Sauce
    Submitted by: Barbi Claridge

    8 oz. cream cheese, cut into 1" cubes
    3/4 cup grated parmesan cheese
    1/2 cup butter
    1/2 cup cream

    Combine it all in a large saucepan, over low heat, stir constantly until smooth.
    Pour over pre-cooked pasta.


    Fat: Lots
    Calories: Lots
    Satisfaction Quotient: Huge

B

 

  • Baked Macaroni and Cheese
    Submitted by: Meredith


    " A friend of mine sent this recipe to me when I got my first apartment,
    because she knows how much I hate cooking! It's really easy --
    even I can make it -- and tastes great. I'm not sure where she
    found the recipe, but it included the note "Good source of protein,
    vitamin A, B group vitamins, calcium." I'm guessing at the 3-4 serving
    yield; I'm the only one I make it for and it lasts me a couple of meals. "


    Ingredients:
    1 (12 ounce) package macaroni
    1 egg
    2 cups milk
    2 tablespoons butter, melted
    2 1/2 cups shredded Cheddar cheese
    salt and pepper to taste

    Directions:
    1 Preheat the oven to 350 degrees F (175 degrees C).
    Lightly grease a 2-quart baking dish.

    2 In a large pot of salted water, lightly boil the macaroni
    for about 5 minutes until half-cooked.

    3 Whisk the egg and milk together in a large cup. Add butter and
    cheese to the egg and milk. Stir well.

    4 Place the lightly cooked macaroni in the prepared baking dish.
    Pour the egg and cheese liquid over the macaroni, sprinkle with
    salt and pepper, and stir well. Press the mixture evenly around
    the baking dish.

    5 Bake uncovered, for 30 to 40 minutes, or until the top is brown

 

 

 

  • Baked Spinach
    From: Barbi

    1/2 cup butter
    8 oz cream cheese
    2 pkg frozen spinach
    1 pkg Lipton onion soup mix

    Directions:

    Melt butter in a large frying pan. Add 2 packages of spinach. Break up
    and stir. Add cream cheese and onion soup mix. Stir well. Place in a
    casserole and bake at 300°F for 45 minutes.

 

 

  • Baked Vegetables
    Submitted by: Klara Yudovich

    Ingredients:
    2 potatoes, peeled and cubed
    4 carrots, sliced
    1 head fresh broccoli, cut into florets
    4 zucchinis, sliced
    salt to taste
    1 tablespoon olive oil
    1 (1 ounce) package dry onion soup mix
    can also use cauliflower and mushrooms

    Directions
    1 Preheat oven to 400 degrees F (205 degrees C). Lightly grease a large baking dish.
    2 Combine vegetables in prepared baking dish, and lightly salt.
    Brush with olive oil until well coated. Sprinkle with dry soup mix.
    3 Bake for 30 to 45 minutes, or until vegetables are tender.

    Nutrition at a glance:
    Servings Per Recipe: 4

    amount per serving:
    Calories 176
    Protein 7g
    Total Fat 4g
    Sodium 665mg
    Cholesterol 0
    Carbohydrates 32g
    Fiber 8g

    Reader Comments:

    1
    Delicious! I'm not a big vegetable eater, so I was looking for recipes with a lot of
    additional flavor and this dish certainly has it. I served them over Vermicelli with
    cut-up baked chicken breasts, and it made a beautiful presenatation. I agree with the
    other user about cokking the potatoes a few minutes by themselves first, because they
    were kind of undercooked. Great recipe! Thanks!
    2
    This recipe was very tasty. The whole family adored it. I suggest cooking the potatoes
    for about fifteen minutes before throwing in the vegetables.

 

 

  • Barbecue Tofu Burgers
    Submitted by: Laurie Weaver


    Prep Time: approx. 5 Minutes
    Cook Time: approx. 10 Minutes

    A veggie sandwich with true barbecue flavor!

    Ingredients:
    1 (12 ounce) package extra firm tofu
    3 tablespoons vegetable oil
    1 onion, thinly sliced
    1 1/2 cups barbecue sauce
    6 hamburger buns

    Directions:
    1 Drain the tofu between paper towels until most of the water has been squeezed out.
    2 Slice tofu into 1/4 inch thick slices.
    3 Heat vegetable oil in a large skillet, fry tofu strips to golden brown on both sides.
    Add onion and cook for a few minutes, until onion is at your desired consistency.
    4 Pour in barbecue sauce (use more or less, according to your taste). Cook the mixture
    for ten minutes on low and serve on buns.

    Servings Per Recipe: 6
    amount per serving
    Calories 278
    Protein 11g
    Total Fat 11g
    Sodium 686mg
    Cholesterol -
    Carbohydrates 34g
    Fiber 1g
     

 

 

  • Basil Broccoli Tureen

    4-1/2 cup coarsely chopped fresh broccoli
    1/2 cup water
    4 egg whites
    2 egg yolks
    1 T. grated Parmesan cheese (omit for Neanderthin)
    2 tsp lemon juice
    1/2 tsp dried basil
    1/4 tsp salt
    1/8 tsp pepper
    12 cherry tomatoes, halved
    Fresh basil leaves (optional)

    Directions:

    Combine broccoli and water in a heavy saucepan; bring to a boil. Cover,
    reduce heat to medium and cook 10 min. or until tender. Drain and rinse
    under cold water; drain again. Combine broccoli, egg whites, egg yolks,
    parmesan, lemon juice, basil, salt and pepper in processor and process 3
    min. or until smooth. Line a 7-1/2 X 3 X 2 in. loafpan with foil, allowing
    foil to extend 3 in. beyond sides of pan. Coat foil with cooking
    spray. Pour broccoli mixture into prepared pan, carefully folding foil
    loosely over broccoli mixture to cover. Place loafpan in a 12 X 8 X2 in.
    baking dish; pour hot water into baking dish to a depth of 1 in. Bake
    At 350°F. for 1 hour or until edges are firm and center is set. Remove
    loafpan from water; let cool on a wire rack 15 min. Loosen edges of
    tureen with a sharp knife; invert on a serving platter. Smooth edges if
    necessary and chill. Cut tureen into 16 slices; arrange 2 slices on each
    of 8 individual serving slates. Garnish with cherry tomato halves and
    basil leaves.
     

 

 

  • "Beaf" Stew

    From: Small Household Vegetarian Recipes Index

    Remarkably similar in taste to real beef stew, but made with kidney beans
    for that no-cholesterol, no-fat goodness.

    Ingredients:
    1/2 cup dried beans (or one can pre-cooked beans)
    2 or 3 cups water
    Several cloves garlic, chopped coarsely
    1 small yellow onion, diced
    1 large potato, diced (do not pre-cook)
    1 carrot, chopped coarsely
    1 portabello mushroom, sliced in 1-inch pieces
    1 or two teaspoons each: salt, pepper, and chili powder
    extra flour or cornstarch (optional)
    tamari (soy sauce), nutritional yeast flakes (optional)
    Method:
    Soak the beans overnight. Rinse and cook for half an hour.

    Add 2 or 3 cups water and bring back to a boil. Add the vegetables and
    bring back to a boil. Simmer, covered, until the potato and beans are thoroughly cooked.

    To thicken: In a closed tupperware container, shake up two or three tablespoons
    of flour with a half cup of water. Add to the stew and bring to a boil. Boil for
    five minutes, stirring often to prevent sticking. Add a small amount of
    tamari (soy sauce) to darken the stew's color, and a few teaspoons of nutritional
    yeast flakes for flavor, if desired.

    Notes:
    This stew takes about an hour to prepare -- less if made with pre-cooked, canned beans.
    The longer it simmers, the better its flavor.

    This stew refrigerates and freezes well. It should be brought to a boil in a saucepan
    when re-heating.

    As shown, recipe makes roughly six servings (with all those ingredients, it's hard to
    make only a small amount). Tasty with crackers, rolls, or cheese.

    When preparing this recipe and any other food you enjoy, please use organically-grown
    vegetables, fruits, grains, and flavorings. The Earth you save may be your own.

 

 

  • Beets with Onion and Cumin
    Submitted by: Karen


    Prep Time: approx. 15 Minutes
    Cook Time: approx. 45 Minutes

    If you like beets, you'll love this recipe.
    For those who don't like beets, they may just change their minds!


    Ingredients
    2 tablespoons canola oil
    1 small onion, chopped
    1 clove garlic, minced
    1 1/2 teaspoons cumin seed
    2 tablespoons all-purpose flour
    5 medium beets, peeled and quartered
    2 tomatoes - peeled, seeded and chopped
    1 1/2 cups water
    1 teaspoon salt




    Directions
    1 Heat a medium saucepan over medium-high heat. Pour in oil and saute
    onion and garlic until translucent. Mix in cumin seed and saute an
    additional 2 minutes. Sprinkle in flour and saute 1 minute more.

    2 Stir in beets, tomatoes, water, and salt. Reduce heat to low, cover
    pan with lid, and allow to simmer 30 to 45 minutes, until beets are tender.

    Nutrition at a glance
    Servings Per Recipe: 4

    amount per serving
    Calories 140
    Protein 3g
    Total Fat 8g
    Sodium 854mg
    Cholesterol -
    Carbohydrates 17g
    Fiber 3g
     

 

  • Bread Crust Zucchini Quiche
    Submitted by: Kellie

    Prep Time: approx. 20 Minutes
    Cook Time: approx. 30 Minutes

    This is a quick and easy quiche that is low in fat and very tasty.

    Ingredients
    3 slices whole wheat bread
    1 tablespoon butter, softened
    2 cups sliced zucchini
    1 large tomato, chopped
    1 teaspoon dried oregano
    2 tablespoons whole wheat flour
    1 cup low-fat cottage cheese
    2 eggs, beaten
    3/4 cup nonfat plain yogurt
    1/3 cup grated Parmesan cheese

    Directions
    1 Preheat oven to 375 degrees F (190 degrees C). Cut bread slices in half
    diagonally and arrange around edge of 9-inch pie plate.

    2 In a medium skillet, melt butter or margarine and saute zucchini until tender,
    about 3-5 minutes. Add tomatoes and oregano and saute Cook for 3 minutes.

    3 Stir in flour and spoon mixture into center of bread-lined pie plate.

    4 In a separate bowl, mix together cottage cheese, eggs, yogurt, and half of cheese.
    Spoon this mixture over vegetables and sprinkle with remaining cheese.

    5 Bake for 30 minutes or until firm in center. Serve.

    Nutrition at a glance
    Servings Per Recipe: 6 amount per serving
    Calories 174
    Protein 14g
    Total Fat 7g
    Sodium 398mg
    Cholesterol 84mg
    Carbohydrates 15g
    Fiber 2g

    Reader Comments:

    1
    This was very good. I also added onion and used ricotta instead of
    cottage cheese and egg whites only

C

 

  • Creamy Broccoli and Cauliflower Casserole
    1 head cauliflower, cut into florets
    1 bunch broccoli, cut into florets
    1/4 cup mayonnaise
    1 cup grated cheddar cheese
    1 can cream of celery soup

    Directions:

    1. Steam broccoli and cauliflower over boiling water for ten minutes, or
    until just tender. Drain thoroughly, if required, and place in a baking
    dish.
    2. Combine mayonnaise, cheese and soup and spoon over vegetables.
    3. Bake uncovered at 350 F for 45 minutes or until nicely browned on
    top.
    Serves 6

 

  • Bulgur Chickpea Salad
    Submitted by: Leah Perez

    Prep Time: approx. 20 Minutes

    " This tabbouleh salad variation is a meal in itself. "

    Ingredients
    1 cup bulgur
    2 cups boiling water
    1/2 cup vegetable oil
    1/2 cup fresh lemon juice
    salt to taste
    ground black pepper to taste
    1 cup chopped green onions
    1 (15 ounce) can garbanzo beans, drained
    1 cup chopped fresh parsley
    1 cup grated carrots


    Directions
    1 In a heatproof bowl, pour boiling water over bulgur.
    Let stand 1 hour at room temperature.
    2 In a small bowl, beat together oil, lemon juice, salt, and pepper.
    Pour over bulgur; and mix with a fork.
    3 Place bulgur in the bottom of a nice glass serving bowl.
    Layer vegetables and garbanzo beans in this order on top of the bulgur:
    green onions, garbanzo beans, parsley, and carrots on top. Cover, and
    refrigerate. Toss salad just before serving.

    Makes 6 to 8 servings

    Nutrition at a glance
    Servings Per Recipe 7
    Amount per serving:
    Calories 296
    Protein 6g
    Total Fat 17g
    Sodium 198mg
    Cholesterol -
    Carbohydrates 33g
    Fiber 7g

 

 

  • Caesar Salad Tacos
    Submitted by: Ortega

    Prep Time: approx. 20 Minutes


    " This is a meatless entree. This healthy and intriguing recipe got
    a thumbs up from all of the tasters in the Ortega kitchen. Try it for yourself! "


    Ingredients
    8 cups prewashed and cut romaine lettuce
    2 cups shredded Cheddar cheese
    1 avocado - peeled, pitted and diced
    1/2 cup diced green chile peppers
    1/2 cup black beans, drained and rinsed
    1/4 cup kernel corn
    1/3 cup Caesar-style salad dressing
    1/4 cup taco sauce
    12 taco shells, warmed

    Directions
    1 Combine lettuce, 1 cup cheese, avocado, chiles, beans and corn in large bowl.
    Combine dressing and taco sauce in small bowl; mix well.
    Pour over lettuce mixture; toss well to coat.

    2 Fill each taco shell with salad mixture; top with remaining cheese and tomatoes.

    Nutrition at a glance
    Servings Per Recipe: 6
    amount per serving
    Calories 447
    Protein 16g
    Total Fat 27g
    Sodium 481mg
    Cholesterol 40mg
    Carbohydrates 38g
    Fiber 8g

 

 

  • Cauliflower Cheese Pie
    Submitted by: Linda S. Gibson

    " This cauliflower cheese pie is made with a delicious potato crust. "

    Ingredients
    2 cups shredded potatoes
    1/4 cup grated onion
    1 egg, beaten
    1 teaspoon salt
    1 tablespoon all-purpose flour
    1 1/2 tablespoons olive oil
    1 tablespoon vegetable oil
    1 onion, chopped
    2 cloves garlic, minced
    salt and pepper to taste
    1/2 teaspoon dried basil
    1/2 teaspoon dried thyme
    1 head cauliflower, coarsely chopped
    1 1/2 cups shredded Cheddar cheese
    2 eggs, beaten
    1/4 cup milk
    1/4 teaspoon paprika

    Directions
    1 Preheat oven to 400 degrees F (200 degrees C). Grease a shallow 9 inch
    baking dish or pie pan.

    2 To make crust: Use a cheese cloth to squeeze extra liquid from the grated potatoes.
    In a medium size mixing bowl, combine potato, onion, egg, salt and flour.
    Transfer the mixture to the prepared pie pan, and pat it down with a rubber
    spatula or your fingertips. Bake for 30 minutes. Brush the crust with oil, and bake
    for another 10 minutes. Remove crust from oven, and reduce the oven's temperature
    to 350 degrees F (175 degrees C).

    3 To make the filling: In a large frying pan over a high heat, heat the oil until hot.
    Reduce the temperature to medium and saute onion, garlic, thyme, salt, pepper and
    paprika in the hot oil; cook for 8 to 10 minutes. Stir the cauliflower into the pan
    and cook for 15 minutes.

    4 Spread 1/2 of the cheese onto the potato crust. Spoon the vegetables on top of the
    cheese. Sprinkle the remaining cheese over the sauteed vegetables. Beat the milk
    and eggs together in a small bowl, and then pour over the vegetables and cheese.
    Sprinkle paprika over the mixture.

    5 Bake for 35 to 40 minutes, or until the custard is set and the top of the pie
    is slightly browned.

    Makes 4 servings

    Nutrition at a glance
    Servings Per Recipe: 4
    amount per serving
    Calories 431
    Protein 21g
    Total Fat 27g
    Sodium 949mg
    Cholesterol 205mg
    Carbohydrates 29g
    Fiber 6g

 

 


  • Cauliflower "Mashed Potatoes"

    Use this recipe as a basic outline for measurements as it can
    easily be doubled or tripled. Be careful adding liquid. If
    you add too much, you are in for trouble.

    2 10 ounce packages frozen cauliflower (or fresh - same amount)
    1 Teaspoon boullion granules (low sodium variety)
    1/8 Teaspoon black pepper (or more to taste)
    1 Tablespoon minced onion flakes (can omit)
    plus
    1 Teaspoon butter
    2 Tablespoons Cream (appx - add slowly)

    Paprika (optional)

    Cook cauliflower until DONE DONE DONE. Drain.

    Preheat oven to 375 degrees

    Cook cauliflower and remaining ingredients, except cream) in a food
    processor. Process until well blended, adding cream as necessary,
    a LITTLE AT A TIME, to desired consistiency (leave some lumps if
    you like!) You can also use a blender to puree but a food processor
    is much easier.

    Spray an ovenproof dish (appx 1 1/2 quart size for this recipe) with
    cooking spray and put mixture in.

    Sprinkle with paprika if you like for additional flavor and a delightful
    color.

    Bake for at least 20 minutes until hot.

    Makes about 4 servings
    Reader Comments:
    1
    I used 2 heads fresh cauliflower and a packet of Liptons Onion soup mix for the
    seasonings and it turned out awesome! 2 heads of fresh made no more than 4
    servings. The cauliflower looks like alot but once it's creamed it shrinks to
    about a quarter of the size you though you had.
    Also I did not add any cream or butter. Although I let the cauliflower drain
    for over 10 minutes in a collander, after I creamed it in the processor it was
    already too liquid-ey. Thats when I got the idea to add liptons soup mix, to give it
    a little more body. After I baked it, it got a little better, but it was still
    not the consistency of real mashed potatoes. It did taste great though!
    2
    I dont know what I did wrong but it was too wet to seem like mashed potatoes.
    Surprisingly though it tastes incredibly like mashed potatoes, and my family
    enjoyed it. I would call it creamed cauliflower though. Also I only added salt
    and pepper, no cream as it was way too mushy already. I will serve this recipe
    again, especially for my daughter who is on a low carb diet and wont eat potaotes.
    Any idea on how to get them more dry? Thanks.

 

  • Cauliflower Souffle

    Preparation time - 10 minutes, plus time to cook cauliflower
    if you don't have leftovers

    Here's the original "crustless quiche" recipe. I think Elissa first
    posted it here. I don't use the nutmeg or cloves or onion but do use lots
    of garlic and sometimes thyme or oregano. Also it doesn't seem to need
    the added salt, but then I'm used to low-salt foods. Haven't tried the
    ricotta or cream variations. Colby (yellow) and string/mozzarella or
    jack (white) cheeses work as well as cheddar. One of these days I will
    try it with pepper jack (jack cheese with jalapen~os and red peppers and
    stuff in it). Nuking didn't work as well as baking for me -- came out
    kinda dry tasting. I pre-steamed the cauliflower in the uwave though.

    1/2 cup steamed, mashed cauliflower (leftover works fine)
    1 egg
    1/4 cup cottage cheese (or ricotta)
    2T grated cheddar cheese
    pinch of nutmeg
    dash of cloves
    salt, pepper to taste
    onion/garlic (optional)

    Mix all ingredients together, nuke for 5 minutes
    or bake for 20. If you use 1/4 cup of heavy cream instead
    of the cottage/ricotta cheese, it will be more like a quiche
    than a souffle.

    Serves 1

    Statistics (approx) - 2g carbs, 15 g fat, 200 cal

 

  •  Cauliflower with Cumin Seed

    Recipe By : Dr. Atkins' Quick & Easy Cookbook
    Serving Size : 2 Preparation Time :0:00
    Categories : Vegetables

    Amount Measure Ingredient -- Preparation Method

    2 tablespoons cumin seed
    1/4 cup olive oil
    2 cloves garlic -- thinly sliced
    2 cups cauliflower -- cut into bite size
    salt and pepper -- to taste

    Heat a skillet over medium heat until hot but not smoking. Add the cumin
    seeds and cook until the seeds begin to brown and pop, about 1 minute.
    Remove from skillet and reserve. Heat the oil in the same skillet, add the
    garlic, and sauté for 30 seconds. Add the cauliflower and sauté, stirring
    occasionally, about 5 minutes, until the cauliflower begins to brown. Add
    the toasted cumin seed, salt and pepper, toss well and serve.

    Serves 2
    NOTE: When I made this (10/23/98) I forgot the garlic and it was delicious
    anyway. I cut back some on the seeds and the oil could have also
    been cut some.

    Editors Note: If you are not fond of cumin, substitute fennel or caraway
    seeds.

    MY NOTE: I like cumin but try the others anyway for a variation.
    ALSO: This works with cabbage also. I just melted about 1-2
    tablespoons of butter in pan, added cumin, then added 1/4 head
    of cabbage cut up. The water clinging to the leaves is enough
    to help steam the cabbage. Was really good. (Using about 2 cups
    raw cabbage = 5.7 grams total.)

    Total Grams: 11.1
    Per serving: (2) 5.5

    If you like cumin you'll love this recipe. I thought if sounded like too much cumin
    but I found that it wasn't. I used the same principal with cabbage, too.

 

 

  • Celery Casserole
    Submitted by: Barbi Claridge

    1 pkg wide egg noodles
    1 stalk celery
    2 cans Campbells Cream of Celery Soup
    T. milk if needed
    dashes of celery salt
    dashes of onion powder
    dashes of garlic powder

    - Cook the noodles as directed on package, strain in collander and
    rinse well in hot water.

    - Wash and cut the celery into 1/4" slices.
    Boil the celery in water, until tender when stabbed with a fork.
    The wider they are, the longer they will take to get tender.
    You will want to cook them until they are very close to the firmness
    you want, because the baking part does not soften them much more.


    - Mix everything together. If it seems dry add milk, a tablespoon at a time and mix.

    - Do a taste test, and add more dashes of seasonings if needed.

    - Bake, covered for 30 minutes.

    This can also be made in the microwave, about 5 minutes or until center is hot.

    Optional Toppings:
    Cover with grated white cheese and bake for 5 minutes more or until melted.
    or
    Top with French's Fried onions and bake 5 minutes more or until crunchy.
    or
    Top with homemade breadcrumbs and bake 5 minutes more or until crunchy.

 

 

  • Cheese and Spinach Casserole
    Servings 4 @ 6 g each
    Oven Temperature 350 F
    Preparation Time 10 minutes plus 50 minutes baking time

    1 10-oz. Pkg. frozen chopped spinach, thawed and drained
    2 T. soy flour
    1/4 cup butter, melted
    1 cup creamed cottage cheese (4% MF)
    3 eggs, slightly beaten
    1/2 cup cheddar cheese, grated
    salt and pepper to taste

    Directions

    1. Preheat oven to 350 degrees.

    2. Grease a 1-1/2 quart casserole.

    3. Combine all ingredients; mix well. Pour into prepared
    casserole dish.

    4. Bake for 50 to 60 minutes.

 

 

  • Cheese Flan
    1 T butter
    1-1/2 C whipping cream
    1 C grated cheese: Swiss, Gruyere, Parmesan or cheddar
    2 tsp finely chopped onion or onion flakes
    1/4 tsp salt
    1/4 tsp paprika (optional)
    4 eggs

    1. Preheat oven to 325 degrees. Butter a pie dish with a little
    butter, oil or pan spray.

    2. Pour the cream into a sauce pan and heat until scalded (little
    bubbles form around the edges). Reduce the heat to low and stir
    in the cheese. When the chese is melted, stir in the onion, salt,
    and paprika.

    3. Remove the pan from the heat and let cool briefly. Beat each
    egg into the mixture separately, beating until thoroughly mixed
    after each addition.

    4. Pour the mixture into the prepared pan and bake for about 45
    minutes in the preheated oven. The custard should be set and
    firm.
     

 

 

  • Cheese Soufflé For soufflé making, in addition to the usual pots, cups, and measuring spoons,
    you must have a metal or ceramic bowl (never plastic), a rubber spatula,
    and a whisk. An electric mixer helps a lot and, depending on your stamina,
    may also qualify as a requirement. A soufflé dish is nice, but not required;
    you just need an oven-proof dish of some sort, 1 quart capacity for this recipe,
    or double the recipe, if all you have is a 2-quart baking dish..

    1/4 cup butter or margarine

    3 Tbs. flour
    1 cup milk
    3 eggs, separated, plus 1 extra egg white
    1 cup shredded sharp cheddar cheese

    dash cayenne pepper

    1 Tbs. Worcestershire sauce

    Eggs need to be at room temperature, so take them out of the refrigerator before
    you start. (Or put them in a bowl of warm water for a few minutes.)

    Butter the inside of a 1-quart baking dish with 1 Tbs. butter or margarine.

    In a deep pot over medium heat, melt the rest of the butter/margarine, then whisk
    in the flour. Slowly add milk, whisking continuously to prevent lumps. Continue
    whisking until the sauce begins to thicken (takes a minute or two -- then suddenly,
    it happens). Remove pot from heat and whisk in the yolks, one at a time, blending
    thoroughly as each is added.

    Set oven to 375 degrees. Fold the cheese and seasonings into the sauce, using a
    rubber spatula to blend gently but thoroughly. Taste and adjust seasoning as desired.
    Set aside.

    Now, you're ready to beat the egg whites. There are a variety of tricks for keeping
    whipped egg whites from deflating. One is to use a copper mixing bowl -- it just works
    better. Another way is to rub the inside of your bowl with a cut lemon, then wipe off
    any excess moisture -- the tiny amount of residual acid helps keep the beaten egg white
    from collapsing. Even if you don't want to bother with either of these options,
    make sure the bowl is very clean -- any trace of oil can defeat your purpose.
    (I don't have a copper bowl, so I alternate between using lemon and not worrying about
    it -- it depends largely on
    whether this is for company or not.)

    Into your prepared bowl, place the four egg whites. Beat at low speed until the
    whites are frothy, then at medium-high until they hold stiff peaks. With the rubber
    spatula, lift out about one fourth of the whites and fold them into the sauce.
    Use a smooth down, under, up, and over circular motion. Turn the pot at the completion
    of each stroke, so you combine contents thoroughly.
    Fold just until mixture is uniformly spongy.

    Use the spatula to scrape the rest of the egg whites onto the sauce, and gently
    but quickly fold them in with the same circular motion, making sure you reach
    the bottom of the pot with each stroke. This time, do not blend completely, but
    stop while there are still some
    bits of white froth showing here and there.

    With the spatula, smooth the mixture into the prepared baking dish.
    It should fill the dish completely. If it doesn't fill the dish, smooth it
    into a smaller dish. Run your fingertip
    an inch down, all the way around, inside the rim. This creates the "top hat"
    effect when the soufflé rises, and also keeps it from overflowing.

    Place the soufflé on the lowest rack of the hot oven and bake from 25 to 40
    minutes, depending on the texture you like. The traditional, runny, fragile
    soufflé that the French prefer is produced by the shorter time. I prefer a
    slightly longer cooking time -- both because I prefer a less damp texture,
    and because the soufflé becomes harder to damage when baked a little longer,
    since the shorter cooking time gives you an exquisite but delicate product
    that barely makes it to the table without caving in. It also makes better
    leftovers when it's a little more "solid." For the firmer version, I test
    the soufflé after 35 minutes -- a knife blade stuck in from the side should
    come out clean -- then turn off the oven and let it stand for five minutes,
    while I prepare for the presentation (or just dig out a plate and fork,
    since I do make this for myself). Serves 4.

    If you double the recipe, for a 2-quart dish, bake an extra 5 to 7 minutes.
    Serves 6-8.

    Special bonus: This isn't simply a cheese soufflé recipe --
    it's an "anything you have on hand" soufflé recipe.
    For the cup of cheese, you could substitute cooked, finely chopped,
    well-drained spinach with a few tablespoons of grated parmesan and
    appropriate seasonings. Or a cup of canned tuna or salmon mashed up
    with some sautéed onions. Or a cup of puréed broccoli or asparagus
    seasoned to taste. Or a cup of cooked ground beef and/or mashed potatoes.
    In fact, a cup of pretty much anything with a little body and not too much
    liquid can be spun into this recipe. And if you want to stay with cheese,
    try Monterey Jack with chopped jalapeño peppers, or keep the cheddar but
    eliminate the Worcestershire sauce and use tarragon, or toss in a handful
    of diced ham. Once you get the hang of it, no one need ever know that they're
    eating leftovers again!

 

 

  • Cheese Taco Shells

    Hi everyone, I came up with a great idea one day when I was making everyone
    tacos and I was just having the filling......

    take shredded cheddar cheese, put a small pile in a hot non-stick
    pan. Kinda spread it out a little. Let it fry up until melted and sides are a
    bit crispy. Turn over and fry until crisp. Take out and bend slightly to
    create a taco shape. Let harden. Fill like you would a regualr taco. I
    have used this to make a taco salad shell and a tostada shell. My family was
    so jealous of me while I was munching away on my cheddar cheese shell with all
    my mmmmmmmms, yummms and crunch crunch crunching
     

 

  • Cheesy Cauliflower Casserole

    Here's a recipe that has become an everyday side for me. It may sound
    peculiar, but it's wonderful.

    Steam cauliflower
    Mix Equal portions of mustard and mayonnaise together and pour over steamed
    cauliflower. Top with sharp shredded cheddar.
    Cook for 15-20 min on 375, or until cheese is melted.

 

 

  • Cheesy Zucchini

    Take 3-4 medium size zuchinni and slice in 4" wedges -- so they look almost
    like steak fries. Place in baking dish and pour over them 1-1/2 cups heavy
    cream. Then sprinkle with 2 cups parmesan cheese. Bake at 325 for 40
    minutes. Sounds strange, but boy is it tasty!

 

 

  •  Chick Pea Macaroni Salad
    Submitted by: Christine

    Prep Time: approx. 20 Minutes

    " This Greek-style pasta salad would also be good tossed with fresh avocado and mint. "

    Ingredients
    1 cup uncooked macaroni pasta
    1 (19 ounce) can garbanzo beans, drained
    4 tomatoes, chopped
    1 onion, chopped
    1 clove garlic, minced
    6 ounces feta cheese, crumbled
    1 cup pitted black olives
    1 teaspoon salt
    1/2 teaspoon ground black pepper
    1/2 cup olive oil
    1/4 cup fresh lemon juice


    Directions
    1 In a large pot of salted boiling water, cook pasta until al dente,
    rinse under cold water and drain.

    2 In a large bowl, combine the pasta, chick peas, tomatoes, onion, garlic,
    cheese, olives, salt, pepper, olive oil and lemon juice.
    Toss together and refrigerate until chilled.

    Makes 4 to 6 servings

    Nutrition
    Servings Per Recipe:
    5 amount per serving
    Calories 561

 

 

  • Chile Relleno Casserole
    Submitted by: Ortega

    Prep Time: approx. 15 Minutes
    Cook Time: approx. 45 Minutes

    " Love Chile Rellenos but are short on time? This casserole has all of the taste
    with very little of the work! Top with sour cream, green onions,
    and black olives if you'd like. "

    Ingredients
    1 1/2 cups shredded Cheddar cheese
    1/2 cup diced green chile pepper
    2 tablespoons all-purpose flour
    1 1/2 cups milk
    3 eggs
    1 cup salsa

    Directions
    1 Preheat oven to 325 degrees F (165 degrees C).
    Lightly grease an 8 inch square baking dish.

    2 Sprinkle 3/4 cup cheese onto bottom of the prepared baking dish.
    Top with chiles and remaining cheese. Place flour in medium bowl.
    Gradually add milk, stirring until smooth. Stir in eggs; pour mixture over cheese.

    3 Bake for 45 to 50 minutes or until knife inserted in center comes out clean.
    Cool in pan for 10 minutes.

    4 Serve with salsa and desired toppings.

    Nutrition:
    Servings Per Recipe:
    8 amount per serving
    Calories 170
    Protein 11g
    Total Fat 11g
    Sodium 341mg
    Cholesterol 109mg
    Carbohydrates 7g
    Fiber 1g

 

 

  • I make this in two quiche pans using a 27 ounce can of green
    chiles from Rosarita. I have used another brand (can't
    think of its name) which didn't fill the cans as full so it
    might be a stretch to fill two pans. Feel free to use more
    cheese if you like--we like the bite of the peppers to come
    through loud and clear.

    I usually make a tomatillo salsa with this--but any mild
    salsa should be tasty. I serve Mexican rice to the non-
    dieters and salads for everyone. BTW, I used to make this
    VLF with nonfat cheese (except on top where I used the real
    thing) and egg beaters. It was pretty good--but this way
    is mu-u-uch better.

    * Exported from MasterCook II *

    Chile Rellenos Quiche

    Recipe By : Barbara Pollack (carltech@clark.net)
    Serving Size : 8 Preparation Time 0:45
    Categories : Appetizers Cheese
    Eggs Main Dishes
    Tex-Mex & Mexican Vegetables

    Amount Measure Ingredient -- Preparation Method

    27 ounces canned green chiles -- whole
    22 ounces cheddar cheese
    6 eggs
    1/4 cup almond powder
    1/2 teaspoon salt

    Prepare flat baking dish(es) (e.g. quiche pans) by greasing
    or spraying with nonstick spray.

    Thoroughly blend eggs, almond flour, and a pinch of salt.
    Pour a thin layer on bottom of baking dish(es) reserving
    more than half for topping.

    Clean any seeds and membranes out of the peppers.

    If peppers are whole and in good shape, you may stuff each
    one with a thick piece or rolled-up slice of cheese and
    place in a single layer in the baking dish.

    If the peppers are not whole or if you are pressed for time,
    spread out half the peppers in a single layer, inside up,
    in the baking dish and layer cheese evenly over them using
    about 3/4 of the cheese. Top with the remaining peppers in
    a single layer, inside down.

    Cover with the remaining egg mixture. Sprinkle the remaining
    cheese over the top.

    Bake at 375°F until cheese is melted and slightly browned--
    about 30 minutes.

    Note: the traditional recipe for chile rellenos involves
    beating the egg whites stiff and folding in the yolks et al,
    coating the stuffed pepper with this mixture and then deep
    frying. Very tasty--but a lot of work.

 

 

  • Chili Relleno Squares

    Serving Size: 12

    Categories: Casseroles Cheese Low-Fat/Low-Cal Favorites

    2 eggs
    6 egg whites
    1/4 cup all-purpose flour
    1/2 teaspoon baking powder
    1 cup nonfat cottage cheese
    1/4 cup lowfat cheddar cheese grated
    1/4 cup mozzarella cheese grated
    4 ounces green chile chopped, drained (small can)
    1/2 teaspoon tabasco sauce

    - In a small bowl, beat eggs lightly; add flour and baking powder.
    - Combine remaining ingred in a separate bowl.
    - Mix in egg mix.
    - Pour into an 8-inch square pan coated w/ cooking spray.
    - Bake at 400F for 15 min. Reduce heat to 350F and bake for 35 min more.
    - Cut into 12 squares and serve warm or cold.

 

 

  • Chile Rellenos Casserole

    Recipe By: Barbara Pollack

    27 ounces canned green chiles -- whole
    22 ounces cheddar cheese
    6 eggs
    1/4 cup almond powder*
    1/2 teaspoon salt

    * Almond powder may also be known as ground blanched almonds.

    Prepare flat baking dish(es) (e.g. quiche pans) by greasing
    or spraying with nonstick spray.

    Thoroughly blend eggs, almond flour, and a pinch of salt.
    Pour a thin layer on bottom of baking dish(es) reserving
    more than half for topping.

    Clean any seeds and membranes out of the peppers.

    If peppers are whole and in good shape, you may stuff each
    one with a thick piece or rolled-up slice of cheese and
    place in a single layer in the baking dish.

    If the peppers are not whole or if you are pressed for time,
    spread out half the peppers in a single layer, inside up,
    in the baking dish and layer cheese evenly over them using
    about 3/4 of the cheese. Top with the remaining peppers in
    a single layer, inside down.

    Cover with the remaining egg mixture. Sprinkle the remaining
    cheese over the top.

    Bake at 375°F until cheese is melted and slightly browned--
    about 30 minutes.

 

 

  •  Abbreviations

    tsp. = teaspoon
    Tbs. = tablespoon
    lb. = pound
    oz. = ounce (weight)
    fl. oz. = fluid ounce (volume)
    pt = pint
    qt = quart
    in. = inch
    ml = milliliter
    gm = gram
    cm. = centimeter
    F = Fahrenheit
    C = centigrade (Celsius)
    ° = degrees
    Conversions

    Volume
    1 tsp. = 5 ml
    1 Tbs. = 15 ml
    2 Tbs. = 30 ml or 1 fl. oz.
    1 cup = 240 ml or 8 fl. oz. (vs. 10 oz. per cup in Imperial measure)
    1 pt = 480 ml or 16 fl. oz.
    1 qt = 960 ml or 32 fl. oz.

    Weight
    1 oz. = 28 gm
    1 lb. = 454 gm
    2.2 lb. = 1 kg

    Length
    1 in. = 2.54 cm.

    Temperature
    32 °F = 0 °C (water freezes)
    212 °F = 100 °C (water boils)

    + Conversion formula: °C = 5/9(°F - 32)

    e.g., 400 °F is approximately 204 °C

 

 

  • Corn Dog Casserole
    Submitted by: Kim

    Prep Time: approx. 15 Minutes
    Cook Time: approx. 30 Minutes

    " This casserole tastes just like a corn dog, only better,
    thanks to the addition of cheese, celery, green onions, and spices.
    This is a very tasty, kid-friendly dish. Since we became vegetarians,
    we use veggie hot dogs instead of meat in the recipe.
    The recipe makes 12 servings, but you can cut the recipe down to
    the size you need. "

    Ingredients
    1 tablespoon butter
    1 cup thinly sliced celery
    3/4 cup sliced green onion
    3/4 pound vegetarian hot dogs
    1 eggs, beaten
    3/4 cup milk
    1 teaspoon rubbed sage
    1/8 teaspoon ground black pepper
    1 (8.5 ounce) package dry corn bread mix
    1 cup shredded Cheddar cheese, divided

    Directions
    1 Preheat oven to 400 degrees F (200 degrees C).
    Grease a shallow 3 quart baking dish.

    2 In a large skillet over medium heat, melt butter, then saute celery for 5 minutes.
    Stir in green onions, and saute an additional 5 minutes.
    Place in a large bowl and set aside.

    3 Cut hot dogs lengthwise into quarters, then cut into thirds.
    In the same skillet, saute hot dogs for 5 minutes, until lightly browned.
    Mix veggie hot dogs into celery and onions. Set aside 1 cup of this mixture.

    4 In a medium bowl, combine eggs, milk, sage, pepper, and corn bread mix.
    Stir well to combine, then stir into remaining hot dog mixture.
    Mix in 1 1/2 cups cheese. Spread mixture into prepared baking dish.
    Top with reserved hot dog mixture and remaining 1/2 cup cheese.

    5 Bake uncovered in preheated oven for 30 minutes, until golden brown.

    Nutrition at a glance
    Servings Per Recipe: 12
    amount per serving
    Calories 396
    Protein 22g
    Total Fat 19g
    Sodium 1074mg
    Cholesterol 58mg
    Carbohydrates 35g
    Fiber 4g

 

 

  • Cottage Cheese Manicotti

    "Simple to fix - the manicotti shells do not need to be precooked!"

    Tomato Sauce:
    1 clove garlic, minced
    1/2 tablespoon olive oil
    2 (8 oz) cans unsalted tomato sauce
    2 (16 oz) cans unsalted tomatoes
    1-1/2 teaspoons oregano leaves
    1 tablespoon chopped parsley

    Filling:
    2 cups non-fat cottage cheese OR
    1 cup non-fat cottage cheese and 1 can drained cooked spinach
    3 tablespoons freshly grated non-fat cheese
    2 egg whites
    1/4 cup chopped parsley
    Dash pepper
    8 oz uncooked manicotti shells (15 pieces)
    1 cup water

    Directions:
    Preheat oven to 375° F.

    Sauté garlic in olive oil. Add tomato sauce and tomatoes; stir in oregano and parsley.
    Bring to a boil and simmer covered for a minimum of 20 minutes, up to 2 hours, stirring
    occasionally. Makes 5 cups of sauce.

    Combine filling ingredients and stuff uncooked manicotti shells using a small butter
    knife or a spoon. Fill bottom of a 9"x13" casserole dish with 2 cups of tomato sauce.

    Arrange stuffed manicotti shells in a single layer over sauce, side by side.

    Cover shells with remaining 3 cups of sauce and pour 1 cup of water over all.
    Tightly cover dish with foil and bake for 50 minutes.

    Remove foil and bake an additional 10 minutes.

    Makes 5-6 servings.

 

 

  •  Cottage Cheese Potatoes
    Submitted by: Stephanie

    Prep Time: approx. 15 Minutes
    Cook Time: approx. 40 Minutes

    " This is a easy quick recipe. It is a favorite in my family.
    The blend of cottage and cheddar cheeses is spectacular. "

    Ingredients
    5 potatoes
    1 small onion
    1 1/2 cups chive-flavored cottage cheese
    1 cup sour cream
    1 cup shredded Cheddar cheese

    Directions
    1 Place potatoes in a large pot of water and boil until tender when pierced with a fork.
    2 Preheat oven to 350 degrees F (175 degrees C). Butter a 9x3 inch casserole dish.
    3 In a large mixing bowl, combine potatoes, onion, cottage cheese, and sour cream.
    Transfer mixture to the prepared casserole dish. Top with Cheddar cheese.
    4 Bake at 350 degrees F (175 degrees C) for 30 to 40 minutes.

    Nutrition at a glance
    Servings Per Recipe: 5 amount per serving
    Calories 361
    Protein 19g
    Total Fat 19g
    Sodium 448mg
    Cholesterol 50mg
    Carbohydrates 30g
    Fiber 2g

    Reader Comments:
    1
    A great way to serve potatoes. I used fat-free sour cream and cottage
    cheese and it turned out well.
    2
    My partner loved these potatoes and said he wants these once a week.
    I found the "cheesiness" a bit much. Be careful not to overcook the
    potatoes before they go into the oven.

 

 

  • Creamed Cauliflower
    Recipe From: Kay Ray Sykes

    2 heads of califlower
    3/4 stick butter
    1/4 cup whipping cream
    salt & pepper to taste

    Core and steam cauliflower until fork tender. Take out of pot and let
    drain for about 2 mins. Put cauliflower in bowl, add butter, salt &
    pepper and beat with a mixer. Gradually add cream until desired
    texture.

 

D

 

  • Dal

    1-1/2 cups lentils
    1/4 cup light olive oil
    1 cup chopped onion
    1-1/2 tsp. salt
    1 tsp. ground turmeric
    1 tsp. ground cumin seeds
    1/4 tsp. crushed red peppers
    1/2 cup snipped coriander leaves or parsley

    Lemon peel for garnish, if desired

    Cover lentils with water, and soak one hour.
    Heat lentils and water to boiling
    (rinsing the beans between soaking and cooking can reduce
    gastric disturbances, if that's important to you).

    Cook 45 minutes, adding water if necessary. Drain lentils well.

    Heat oil in 12-inch skillet. Stir in onion, salt, turmeric,
    cumin and red peppers, cooking over low heat until onion is tender.
    Put some of this mixture aside, for garnish, if desired.

    Stir lentils into oil and spices. Cook over low heat, stirring frequently,
    20 minutes. (Watch carefully to prevent burning.)

    Just before it's done, stir in coriander leaves or parsley.
    Before serving, sprinkle with reserved onion, and garnish with
    strips of lemon peel, if desired.

    Serves 6-8.

 

 

  • Delmonico Potatoes
    Submitted by: Holly

    " This is a cheesy-sour cream sauce and grated potato casserole. "

    Ingredients
    5 large potatoes
    2 teaspoons dried parsley
    2 teaspoons salt
    1/2 teaspoon ground black pepper
    2 tablespoons minced onion
    3/8 cup butter
    1 (16 ounce) package sour cream
    1 1/2 cups milk
    1 cup shredded pasteurized processed cheese (e.g. Velvee

    Directions
    1 Bring a large pot of salted water to boil, place potatoes in the boiling water.
    Let potatoes cook until they are just becoming tender, approximately 8 to 10 minutes.
    Refrigerate the potatoes overnight.
    2 Preheat oven to 350 degrees F (175 degrees C).
    3 Grate the potatoes. In a small bowl, combine 1 teaspoon parsley, 1 teaspoon salt,
    1/4 teaspoon pepper, 1 tablespoon minced onion, and 1/2 of the butter or margarine.
    In a separate small bowl, combine sour cream and milk.
    4 Layer 1/2 of the grated potatoes into the bottom of the prepared baking dish.
    Sprinkle the dried spice mixture over the layer of potatoes. Pour 1/2 of the sour
    cream and milk mixture over the potatoes and butter layers. Top this layer with
    1/2 cup of processed cheese spread. Repeat the layering process one more time.
    5 Bake the casserole for one hour.

    Nutrition at a glance
    Servings Per Recipe: 7
    amount per serving
    Calories 429
    Protein 11g
    Total Fat 29g
    Sodium 1118mg
    Cholesterol 76mg
    Carbohydrates 31g
    Fiber 2g

     


E

 

  • Easy Garlic Pasta

    This recipe is for 1 serving. I make it with leftover macaroni or pasta
    when I dont have many ingredients left in the house.
    I havent tried this one on anyone else yet, but if you love garlic you should like it.

    1 Portion of leftover pasta (any kind)
    1 chunk of butter
    1 clove garlic
    dried basil
    parmesan

    Melt a little chunk of butter in a dinner bowl in the microwave.
    (about 1 teaspoon to 1 tablespoon)
    Rinse 1 leftover pasta in very hot water in a collander,
    drain well toss it in your dinner bowl.
    Take 1 peeled clove of garlic and shred on a small holed cheese shredder
    Mix all together and microwave for 30 seconds
    Add a couple dashes of dried basil
    Add a few shakes of parmesan cheese
    Mix it all well and eat it standing in the kitchen.

    Follow with a few swigs of milk from the carton,
    and there's one of my favorite meals in 10 minutes or less!

    p.s.
    Don't breathe on anyone too soon after this.
     

  • Easy Gravy
    Submitted by: Janice

    This is great to make biscuits and gravy or for Thanksgving over mashed potatoes.

    Ingredients
    1 tablespoon butter
    1/4 cup all-purpose flour
    3 cups vegetable broth
    2 tablespoons miso paste
    2 tablespoons warm water
    2 teaspoons soy sauce
    1/4 teaspoon onion powder

    Directions
    1 In a small bowl combine miso and warm water; stir until miso has dissolved.

    2 In a 2 quart saucepan, melt butter over medium heat.
    Stir in flour until dissolved. Add vegetable broth, miso mixture,
    soy sauce and onion powder. Cook, stirring, over medium heat, until thickened.

    Makes 2.5 cups

    Nutrition at a glance
    Servings Per Recipe: 8 amount per serving
    Calories 42
    Protein 2g
    Total Fat 2g
    Sodium 1414mg
    Cholesterol -
    Carbohydrates 5g
    Fiber 0g

    Reader Comments:

    The only difficulty that I had was in making it thick. And I can't cook at all.
    I made this with mashed potatoes (as the main dish) for 11 people.
    About 3/4 really like the gravy (which is pretty darn good with this group.)
    All in all, very worth making, just be prepared to let it sit for a while to thicken,
    and never really get that thick. Also, be sure you like miso.


     

  • Easy Vegetable Pot Pie
    Submitted by: Karen C. Greenlee

    Prep Time: approx. 5 Minutes
    Cook Time: approx. 40 Minutes

    " This pie takes only a few minutes of preparation time.
    The filling is made using a can of cream soup and a can of mixed
    vegetables mixed with a little thyme. The kids are sure to love this savory pastry. "

    Ingredients
    1 (10.75 ounce) can condensed cream of potato soup
    1 (15 ounce) can mixed vegetables, drained
    1/2 cup milk
    1/2 teaspoon dried thyme
    1/2 teaspoon ground black pepper
    2 (9 inch) frozen prepared pie crusts, thawed
    1 egg, lightly beaten

    Directions
    1 Preheat oven to 375 degrees F (190 degrees C).

    2 In a medium bowl, combine potato soup, mixed vegetables, milk, thyme,
    and black pepper.

    3 Spoon filling into bottom pie crust. Cover with top crust, and crimp
    edges to seal. Slit top crust, and brush with beaten egg if desired.

    4 Bake for 40 minutes. Remove from oven, and cool for 10 minutes before serving.

    Nutrition at a glance
    Servings Per Recipe: 6
    amount per serving
    Calories 384
    Protein 6g
    Total Fat 22g
    Sodium 934mg
    Cholesterol 41mg
    Carbohydrates 41g
    Fiber 4g

 

  • Egg Drop Soup
    By: Barbi Claridge

    Heat 2-4 cups veggie broth until boiling. Lower heat to a simmer.
    Add:
    dashes of garlic salt
    dashes of garlic powder
    dashes of onion salt
    dashes of onion powder
    - or whatever seasonings you like.
    If you overdo it, just add more water to the mix.

    Mix in a coffee cup: 1/2 cup water with 2 teaspoons cornstarch,
    mix until looks like milk.

    S-l-o-w-l-y pour small amounts of cornstarch mix into the broth,
    stirring constantly, until it thickens a little bit.

    Beat eggs slightly, dribble into the simmering broth, remove from heat.

    Pour in serving bowl and top with green onions and a few dashes of Soy Sauce.

 

  • Egg Foo Young

    Recipe from: Somewhere on the web.

    I have the recipe for the gravy that goes with it,
    I just cant find it right now. Will post when found.
    It's also good without the gravy though.


    Stir fry gently in a small amount of olive oil:
    3 chopped green onions (white and green parts)
    1/2 cup thinly sliced celery
    1/3 cup sliced bamboo shoots

    Beat well: 6 eggs, salt and pepper

    Add vegetables to beaten eggs and stir.

    Cook in well oiled wok or pan to form an omelet.
    Serve with Soy Sauce.
    Serves 4.
    Each Serving - 3g carbs, 1g fib

 

  • Dellena's Famous Enchiladas

    "This sounds like a lot of work by the size of the text, but
    it's really quite easy, and very difficult to mess up.
    You won't believe how good they taste!"

    Shopping Cart:
    1 lb ground veggie crumbles
    1 lb extra sharp cheddar cheese
    1 lb monterey jack cheese
    1 pkg Lawrys Enchilada Sauce Mix
    6 oz can tomato paste (not sauce, paste!)
    1 bottle McCormick Mexican Seasoning
    (also known as Schilling in some parts of the USA)
    1 small can chopped black olives
    1 small can chopped green chiles
    6 cloves garlic
    24 corn tortillas (you will lose some of them)
    some onion powder to taste
    some garlic powder to taste
    some salt
    some pepper
    2 disposable foil square pans

    Make the sauce first. Put the tomato paste and the water in a pan and
    mix together with an egg beater, until paste is dissolved.
    Add the Lawrys seasonings, mix well and put on low heat.
    Come back and stir it often while making the rest of the stuff below.

    Shred both cheeses, sprinkle with flour and mix to keep it from lumping.

    Shred the garlic on the small holes of the cheese grater. (It's way easier
    than dicing!)

    In a large bowl mix the veggie crumbles, olives, green chiles, garlic and all
    spices. Add a tablespoon or two of the sauce if it's too dry to mold in a shape.

    Taste test it - add more garlic or onion powder if necessary.

    Mix together with 3/4 of the shredded cheeses.


    Place 5 or 6 of the tortillas in the hot sauce to soften them. If they are soft
    enough they will roll without breaking, if they are too soft they will tear.
    You will see.

    Take out a tortilla and place it on your baking pan. Fill with the veggie/cheese mix
    (go ahead, use your hands) and roll into an enchilada. Turn it seam side down.

    Repeat until both your pans are filled up. Cover the enchiladas with reamining sauce.

    Bake for 30 minutes in a preheated oven. Cover with the rest of the cheese and bake
    5 minutes more or until cheese is melted.

    Serve with Coca Cola, not Pepsi, in tall glasses with 4 (not 3, not 5) ice cubes each.
    Servings: 6-8

 

 

 

F

 

 

  • Celery Root Purée (Fake Mashed Potatoes)

    3 celery roots
    1/4 cup heavy cream
    4 T. butter
    salt and pepper

    Directions:

    Place 5 cups of water in a large pot fitted with a steamer and a lid.
    Bring to a boil. Chop off the roots and peel off the outside layer of
    skin from the celery roots, being careful to remove all the brown. Cut
    each celery root into about 12 pieces, and place in the steamer. Steam
    until very soft when poked with a fork, about 20 minutes. Transfer to a
    food processor. Add the cream and butter and puree until smooth. Add
    additional cream or butter to achieve desired consistency and sprinkle
    with salt and pepper.
     

  • Fluffy Garlic Mashed Potatoes

    Serving Size : 8
    Preparation Time :1:40

    Amount Measure Ingredient -- Preparation Method

    1 large head garlic, split in half horizontally
    1 teaspoon olive oil
    3 large baking potatoes -- peeled & quartered
    3 tablespoons low-fat margarine
    1 cup low-fat milk or soymilk
    salt -- to taste
    1/4 teaspoon ground white pepper

    Preheat oven to 350°.

    Drizzle garlic with oil. Wrap securely in foil; roast 30 to 40 minutes,
    or until soft. Cool, then squeeze garlic out of skins; refrigerate.
    Discard skins. (If desired, garlic can be roasted the day before.)

    Cover potatoes with water, add salt and bring to a boil. cover;
    cook 20 to 30 minutes, or until fork-tender. Drain; reserve cooking water.
    Mash potatoes well. Add garlic, margarine, salt, pepper and milk or soymilk.
    Whip potatoes, adding reserved cooking liquid 1/4 cup at a time until potatoes
    are fluffy and light but still hold shape.
     

 


  • Fresh Tomato Dip

    "I came up with this one day when I didnt have much
    left in the house, and it came out great."

    1/2 bag shredded fat free mozzarella
    (use any cheese you like)
    1 large tomato
    1 small can green chiles
    2 large cloves garlic
    salt

    Chop the tomato and lay it out on a plate or cutting board.
    Salt it well and let sit for 10 minutes. This really
    helps put flavor back into tasteless tomatoes.

    Shred the garlic on the small holes of a cheese shredder

    Mix everything together and microwave for 3 minutes

    Serve with crispy warm tortilla chips. Use the thick kind
    because the thin kind will break when you try to scoop
    this heavy mix up.

 

  • Fried Rice

    "This recipe assumes you have already made plain rice.
    You can also do it with minute rice, it comes out great if
    you're in a hurry."

    Heat oil in a skillet, add rice.
    Add chopped bean sprouts, chopped green onions.
    Sprinkle soy sauce on it all, until it looks like the right color.
    Mix it all up while frying.

    When it's almost done, make a small crater in the middle
    of the rice, add 2 eggs, mix them up a bit. When the eggs are
    cooked through, mix them all up in the rice.

 

 

G

 

  • Garlic Potatoes

    2 potatoes washed and cubed
    1 onion chopped up
    4 cloves garlic, shredded or minced
    garlic powder
    garlic salt
    onion powder
    onion salt
    olive oil
    chopped fresh or dried basil

    Mix all together and bake, covered, until soft
    Mix it all up again, getting the garlicy oil and onions all over the potatoes.
    Bake uncovered until the tops are brown and crispy.
     

  • Greek Spinach Pie

    Ingredients:

    1/2 cup Green onions, chopped
    1 tb Butter
    1 pk Spinach, thawed & drain
    1/2 cup Cottage cheese
    1 cup Milk
    1/2 cup Bisquick
    3 Eggs
    1 tsp. Lemon juice
    1/4 tsp. Pepper
    3 tb Parmesan cheese
    1/4 tsp. Nutmeg

    Instructions:

    Layer spinach, onions and cottage cheese in greased dish.
    Place remaining ingredients in a blender and puree, pour over cheese.
    Bake at 350° for 35-45 min or until completely set.

 

  • Green Bean Casserole Extraordinaire

    Prep Time: approx. 20 Minutes
    Cook Time: approx. 1 Hour

    " Green bean casserole unlike any other! "

    Ingredients
    1/2 cup butter
    4 tablespoons all-purpose flour
    2 cups sour cream
    8 ounces shredded Swiss cheese
    4 (14.5 ounce) cans French-style green beans, drained
    2 cups corn flakes cereal, crushed

    Directions
    1 Preheat oven to 350 degrees F (175 degrees C).
    Grease a 1-1/2 quart casserole dish.

    2 In a large skillet, melt 4 tablespoons butter or margarine.
    Stir flour into the butter to make a paste. Add sour cream to
    the flour-paste, stirring continually. When the mixture is hot
    and bubbly stir in Swiss cheese. When the cheese has melted,
    add the green beans, stirring until they are coated.
    Pour the entire mixture into the prepared casserole dish.

    3 In a small skillet, melt the remaining 4 tablespoons of butter.
    Mix the crushed corn flakes into the butter, when coated,
    pour the mixture over the green bean mixture.

    4 Bake for 30 minutes, or until golden brown.

    Nutrition at a glance
    Servings Per Recipe: 4
    amount per serving
    Calories 809
    Protein 25g
    Total Fat 63g
    Sodium 1905mg
    Cholesterol 165mg
    Carbohydrates 37g
    Fiber 4g

 

  • Green Bean Casserole

    "Here is the easy version!"

    1 can green beans
    1 can Campbells Cream Of Celery Soup
    garlic powder
    onion powder

    Mix togehter and bake, covered for 40 minutes.
    Or, microwave it for about 5 minutes.

    Top with Lawry's French Fried Onions and bake, uncovered until they are crispy,
    about 5-10 minutes more.

    That's it! Youre done!

    Prep Time: 2.5 minutes
    Cook Time: Depends on your oven, how long it's in, and the temperature you use.
    I never worry about that, minor details like time and temp, just throw it in there!
    Anywhere from 300-400° is good, then check it every 20 minutes or so.
    The top will be getting a little brown, thats how you'll know it's done.

 

  • Green Chile Eggs

    2-3 whole green chiles, seeded and wiped dry
    1 lb. grated Monterey Jack cheese
    12 eggs
    1 16 oz. container of sour cream

    Layer the chiles with the grated cheese in a buttered or greased 13X9X2 inch
    baking dish. Combine the eggs and sour cream and pour over the top. Bake
    for 30 minutes in a 350 degree oven until it puffs like a souffle'. This
    could turn out to be your favorite easy recipe.

    I tried this last weekend and it was terrific....! You may want to cut the
    recipe in half if your looking for less quantity. We could feed 6 people
    easily on this recipe. Try it you'll like it. Especially for those of you
    who miss Mexican Food. Try it with some salsa.

 

  • Crustless Greens Pie (serves six)

    1 1/2 lbs Swiss chard
    1/2 lb arugula
    3/4 lb dandelion greens
    1 Tbsp unsalted butter
    1 Tbsp olive oil
    1 onion, minced
    2 cloves garlic, minced
    1/2 small yellow pepper, finely chopped
    2 small zucchini (about 12 lb [sic] grated)
    ...must be a misprint for 1/2 lb...or not? gardeners know how fast
    "small" zucchini grow if you take your eyes off them for a moment)
    1/3 cup chopped fresh basil
    1/2 cup chopped fresh parsley
    1/2 tsp salt
    1/4 tsp black pepper
    3 extra-large eggs, lightly beaten (I suppose this would be
    equivalent to 4 regular-sized large eggs)
    1/4 cup grated Parmesan cheese
    1/4 cup grated Swiss cheese

    Trim the greens, discard stems, and chop leaves. Heat butter in a
    saucepan and cook onion and garlic until tender. Stir in yellow
    pepper, chard, arugula, dandelions, zucchini, basil, parsley, salt
    and black pepper, and cook, covered, until very tender, about 15
    minutes. Remove cover and cook, stirring, for another 25 minutes
    until all liquid is evaporated. Transfer to bowl and cool
    slightly. Beat the eggs into this mixture and pour into a 9-inch
    glass or ceramic pie plate. Sprinkle with cheeses and bake at 375 F
    for 25 minutes, then let stand at least 10 minutes before serving.

    Notes: (1) Cooking the greens mixture 25 minutes seems pretty long--
    I'd watch them carefully during this period, and be ready to shorten
    it if they dry out sooner.

    (2) The original recipe had 1 extra touch you might like to add if
    making this as non-complimentary; 1/4 cup fresh bread crumbs sauteed
    in 2 Tbsp butter until golden, then sprinkled on right at the end,
    on top of the cheeses, just before putting the pie to bake.

 

  • grilled cheese 'n' garlic sandwich

    1. shred extra-sharp cheddar cheese with fresh garlic
    (run a peeled garlic clove across the cheese shredder until covered,
    now shred your cheese until garlic is gone, repeat - you now have
    garlic shredded cheese)
    2. press garlic shredded cheese onto both slices of bread (so that
    no strands are hanging over the edge)
    3. insert thinly sliced tomato between the two halves, press together
    4. butter outsides of sandwich
    5. fry in pan until both sides are nice and brown

    enjoy!
    p.s. I eat alot of garlic so I am used to eating a whole clove in
    one sandwich. This may be too strong for some people. If you are
    making more than one sandwich you could just use one clove for
    the total cheese in all the sandwiches. Just mix up the cheese
    good after shredding, so the garlic will be evenly distributed.

 

 

H

 

  • Haystacks

    Prep Time: approx. 5 Minutes
    Cook Time: approx. 10 Minutes

    " This is a simple one dish meal that's been in my family for years -
    corn chips, vegetables, beans and cheese all piled up to make a
    delicious haystack! Kids love it! "

    Ingredients
    2 cups kidney beans, cooked
    1 teaspoon salt
    2 tablespoons chili powder
    1 teaspoon ground black pepper
    1 (14.5 ounce) package corn tortilla chips
    1 head iceburg lettuce- rinsed, dried and shredded
    2 large tomatoes, chopped
    1 green bell pepper, chopped
    1 onion, chopped
    1 (10 ounce) can chopped black olives
    1 carrot, shredded
    1 cup shredded Cheddar cheese
    1/2 cup sour cream
    1 cup salsa

    Directions
    1 In a medium saucepan, combine the kidney beans, salt, chili powder and pepper.
    Cook over medium heat until heated through.

    2 To assemble the haystacks put a hand full of corn chips on a plate, follow with
    a spoonful of heated bean mixture, lettuce, tomato, green pepper, onions, olives,
    carrot, and cheddar cheese. Top with salsa and sour cream.

 

  • Herb Roasted Vegetables

    Prep Time: approx. 5 Minutes
    Cook Time: approx. 10 Minutes

    " This recipe works best when baked in a convection oven,
    it allows the herbs to fully flavor the dish. "

    Ingredients
    1 1/2 pounds new potatoes, quartered
    1/2 cup baby carrots
    1 small onion, cut into wedges
    1/4 cup olive oil
    3 tablespoons lemon juice
    3 cloves garlic, minced
    1 tablespoon chopped fresh rosemary
    1 tablespoon dried oregano
    salt and pepper to taste
    1/2 small eggplant, quartered and cut into 1/2-inch st
    1 red bell pepper, cut into 1/2-inch wide strips

    Directions
    1 Preheat oven to 450 degrees F (230 degrees C).

    2 Combine potatoes, carrots, and onion in an ungreased 13x9 inch baking pan.
    Combine olive oil, lemon juice, garlic, rosemary, oregano, salt and pepper to
    taste in a small mixing bowl. Drizzle the mixture over the vegetables.

    3 Bake for 20 minutes.

    4 Remove the baking dish from the oven and add eggplant and bell pepper.
    Toss to combine the eggplant and bell pepper with the other vegetables.
    Return the pan to the oven.

    5 Bake for 13 to 15 more minutes or until the vegetables and tender and
    brown on the edges. Serve hot.

    Nutrition at a glance
    Servings Per Recipe: 7
    amount per serving
    Calories 202
    Protein 3g
    Total Fat 8g
    Sodium 243mg
    Cholesterol -
    Carbohydrates 31g
    Fiber 4g

 

  • Homemade Pasta Sauce

    1 lb fresh plum tomatoes, chopped
    garlic salt
    fresh basil
    onion salt
    garlic powder
    onion powder
    2 chopped onions, browned in butter
    4 or 5 shredded garlic cloves

    Cook all in a large pan on low heat all day.

 

  • Hummus recipe

    In blender:

    2 cans chickpeas (drained)
    2 - 3 (your preference) cloves of fresh garlic
    salt to taste (I didn't measure, maybe a teaspoon?)
    3 - 4 spoonfuls of lemon juice
    blend until contents are completely smooth (sometimes 5
    minutes, sometimes 10..just watch it)
    if contents are too thick, add a little bit of water
    place the hummus in your bowl and add 2 - 3 spoons of
    tahini, mix with spoon until well blended
    spread onto plate and top with olive oil, fresh parsley
    or mint and ground red pepper or cumin (for color)

    This is a basic, authentic recipe, nothing fancy.
    I don't know the exact measurements of the ingredients,
    but this is as close as you are going to get.

 

  • Hummus II

    Prep Time: approx. 10 Minutes

    " This recipe makes enough for a large party.
    The tofu makes the hummus mild and creamy.
    Add as much garlic as you like! "

    Ingredients
    2 cloves garlic
    2 (15 ounce) cans garbanzo beans, drained
    8 ounces tofu
    3 lemons, juiced
    1/4 cup parsley
    3/4 cup tahini
    1 teaspoon ground ginger
    1 pinch ground cayenne pepper
    1 tablespoon tamari
    salt to taste
    ground black pepper to taste

    Directions
    1 Mince garlic in the large bowl of a food processor.
    Add garbanzo beans, tofu, lemon juice, parsley, and tahini;
    blend until smooth. Add ginger, cayenne pepper, and tamari; blend.
    Season to taste with salt and black pepper. Blend in water if hummus is too thick.

 

  • HUMMUS III

    1/4 cup water
    1 15-16 ounce can garbanzo beans, drained and rinsed
    1-2 cloves garlic
    1-3 tsp. ground cumin
    2 tbsps. lemon juice
    chili powder to taste
    Combine in a blender or food processor & process until smooth.

     

 

I

  • Italian Summer Squash Polenta Bake

    " Fresh summer vegetables paired with creamy polenta baked
    in an Italian sauce and topped with cheese -- delicioso!
    I recommend serving it with crusty garlic bread. "

    Ingredients:
    3 carrots, sliced
    1 large zucchini, sliced
    1 large yellow squash, sliced
    1 red onion, chopped
    red bell pepper, chopped
    1 cup spaghetti sauce
    4 cups olive oil for frying
    1 pinch garlic salt
    ground black pepper to taste
    1 (16 ounce) package ready- made polenta
    1 1/2 cups shredded mozzarella cheese
    1/2 cup grated Parmesan cheese

    Directions:
    1 Preheat oven to 350 degrees F (175 degrees C).
    2 Saute carrots, zucchini, squash, onion and bell pepper in a
    large saucepan with a small amount of olive oil.
    Season with garlic salt and pepper (optional).
    Saute vegetables for approximately 5 minutes and pour in spaghetti sauce.
    Stir, cover and simmer until vegetables are slightly tender.
    3 Slice polenta into 1/2 inch circles and season with garlic salt and pepper.
    Heat enough oil in a medium skillet so as to completely cover the
    entire bottom of the pan. Pan fry seasoned polenta in hot oil,
    about 3 minutes per side. Remove from oil and layer the slices in a
    large casserole dish. Spoon the vegetable mixture over the polenta and
    then sprinkle with Mozzarella and Parmesan cheese.
    4 Bake casserole for 30 minutes. Remove from oven and let cool for 5
    minutes before serving.

 

  • Italian Veggie Rolls
    Submitted by: Chrissy Fessler

    Prep Time: approx. 1 Hour
    Cook Time: approx. 45 Minutes

    " These stuffed lasagna noodles really hit the spot.
    Garnish with chopped parsley or sliced green onions.
    Serve with a tossed salad, warm garlic bread, and a
    white zinfandel for a superb meal. You can use fresh,
    frozen or canned peas for this recipe. "

    Ingredients
    1 cup chopped mushrooms
    1 onion, chopped
    1 cup sliced carrots
    1 cup green peas
    1 cup chopped broccoli
    1 clove garlic, minced
    1/4 cup dry red wine
    2 cups shredded mozzarella cheese
    1 egg
    2 tablespoons olive oil
    1/4 cup grated Parmesan cheese
    1 (16 ounce) package lasagna noodles
    1 (26 ounce) jar spaghetti sauce

    Directions
    1 Cook noodles in a large pot of boiling water until al dente.
    Rinse, drain, set aside.

    2 Heat oil in a medium saute pan. Add mushrooms, onions, carrots,
    peas, and broccoli; saute over medium heat until tender.
    Add wine and garlic; cook five minutes, or until wine has just
    about evaporated. Remove from heat, and cool for ten minutes.

    3 In a medium bowl combine sauteed vegetable mixture, mozzarella cheese,
    2 tablespoons Parmesan cheese, and egg. Mix well.

    4 Pour half of the sauce into the bottom of a 13x9x2inch baking pan.
    Spread 1/3 cup vegetable mixture over each lasagna noodle then
    carefully roll up the noodle. Place seam side down in dish.
    When finished placing all the noodles in the pan, pour remaining
    pasta sauce evenly over noodles. Cover with aluminum foil.

    5 Bake at 375 degrees F (190 degrees C) for 35 to 40 minutes.
    Uncover, and sprinkle remaining Parmesan cheese over noodles.
    Bake, uncovered, 5 more minutes. Garnish and serve immediately.

    Makes 4 to 6 servings

    Nutrition at a glance
    Servings Per Recipe: 5
    amount per serving
    Calories 675
    Protein 29g
    Total Fat 23g
    Sodium 926mg
    Cholesterol 82mg
    Carbohydrates 89g
    Fiber 9g

 

K

 

  • Kava Kava (Piper methysticum)

    This herb, a member of the pepper family, grows as a
    bush in the South Pacific. Explorer Captain James Cook,
    who gave this plant the botanical name of "intoxicating pepper",
    first discovered kava kava. Kava has been used for over 3,000
    years for its medicinal effects as a sedative, muscle relaxant,
    diuretic, and as a remedy for nervousness and insomnia.

    The botanical has been used in parts of the Pacific at traditional
    social gatherings as a relaxant and in cultural and religious
    ceremonies to achieve a higher level of consciousness. The roots
    can be made into a mildly narcotic beverage that is comparable to
    popular cocktails in our culture. In Germany, Kava kava is used as
    a nonprescription drug to reduce anxiety. Kava was first mentioned
    in scientific records in 1886, and it is gaining popularity in the
    US for its relaxing effects.

    More recently, Kava kava has also gained popularity with the natives
    of Hawaii, Australia and New Guinea where it is used medicinally as
    \well as recreationally. Kava also is effective as a pain reliever
    and can be used instead of aspirin, acetaminophen and ibuprofen.
    Recent clinical studies have shown that the herb kava is a safe
    non-addictive anti-anxiety medicine, and as effective as prescription
    anxiety agents containing benzodiazepines such as valium. While
    benzodiazepines tend to promote lethargy and mental impairment,
    kava has been shown to improve concentration, memory, and reaction
    time for people suffering from anxiety. Kava has been clinically
    demonstrated as a means of achieving a state of relaxation without
    the adverse side effects.

    Several rhizome components and lactones have been isolated in the
    kava root. Of the fifteen lactones isolated from kava, there are
    six major lactones (kavalactones) known to provide psychoactive
    activity: kawain, methysticin, demethoxy-yangonin, dihydrokawain,
    dihydomethysicin, and yongonin. All kavalactones are physiologically
    active, though it is the fat-soluble kavalactones derived from kava
    resin that have the greatest effect on the central nervous system.
    Kava also has a direct effect on muscle tension similar to tranquilizers.
    The activity of the kava rhizome is related to several arylethylene
    pyrones similar in structure to myristicin, which is found in nutmeg.

    Kava is mildly narcotic and produces mild euphoric changes characterized
    by elevated mood, fluent and lively speech and increased sense of sound.
    Higher doses can lead to muscle weakness, visual impairment, dizziness
    and drying of the skin. Long term use of the herb can contribute to
    hypertension, reduced protein levels, blood cell abnormalities, or
    liver damage. Alcohol consumption increases the toxicity of the
    pharmacological constituents. It is not recommended for those who intend
    on driving or where quick reaction time is required.

    Kava is the most relaxing botanical herb with exception of the opium poppy.
    Pharmacological studies show kava kava's active ingredients, kavalactones,
    produce physical and mental relaxation and a feeling of well being.
    It has also been used in the treatment of ailments of the genitourinary
    tract including vaginitis, gonorrhea and menstrual cramps. Kava is a diuretic
    and an anti-inflammatory, thus useful for gout, rheumatism, bronchial congestion,
    cystitis and prostatis. It is an effective local anesthetic and pain reliever
    when applied externally as a liniment. The relaxed state and sharpening of
    senses also contribute to aphrodisiac effect.

    Parts Used: Root and rhizome. Used as powder, fluid extract, and tonic beverage.
    Common Use: Kava root is primarily used as a natural sedative and sleep
    enhancement. Herbalists have traditionally used it as a remedy for nervousness
    and insomnia. Kava kava is an effective relaxant able to induce a feeling of
    relaxation, peace and contentment, along with a sharpening of the senses.
    As a sleep aid it promotes deep and restful sleep. It is also a muscle
    relaxant that can help relieve cramping due to spasms.
    NOTE: Do not use if pregnant, nursing, or being treated for depression

 

  • Fruit n Kava!
    Another great way to experience Kava Kava, is mixing
    with your favorite fruit juice. Using a shaker, mix
    4 to 6 ounces of your favorite juice, with a tablespoon
    of Kava Kava and a 1/2 cup of crushed ice.
    Strain into a glass and enjoy.

    Skinny Mon
    Mix 1 tablespoon of Kava Kava and 4 to 6 ounces of
    grapefruit juice in a shaker, add the crushed ice and
    shake for 20 seconds.
    *Coat the rim of your glass with sugar as a garnish*

    Kiwi-Strawberry Kava
    Blend 4 to 6 ounces of Kiwi/Strawberry (Snapple's' works best
    ) and a tablespoon of Kava Kava in a shaker with 1/2 cup of
    crushed ice. Shake for 20 seconds, strain and drink

    Juicy Kava
    Blend in 4 to 6 ounces of any flavor "Juicy Juice" with
    Kava Kava and a 1/2 cup of crushed ice. Shake for 20 seconds,
    strain into a glass and enjoy.

    Kava Smoothies
    You can jazz up any smoothie by adding kava. Simply blend in
    1 to 2 tablespoons of Kava Kava to a smoothie while still in
    the blender. Once the kava has been blended, throw in a little
    crushed ice to enhance the flavor.
    *Note When using Kava Kava, add a teaspoon of sugar for each
    tablespoon of kava.*

    Coconut Milk and Banana Smoothie
    In a blender add 3 tablespoons of Kava Kava, 2 tablespoons
    lemon juice, 1/2 cup coconut milk. Mix until completely blended
    then add 1 very ripe banana and 4 cups of ice. Add a whipped
    cream and/or sugar to taste.
    *Garnish with a pineapple wedge*

    Kava Marine Style...Semper Phi
    This is a very potent drink thats cuts right to the chase!
    In a shaker add 1 tablespoon of Kava Kava, 1/3 cup of water and
    a few ice cubes. Shake for 10 seconds and add 1 teaspoon of
    "Real Lime" juice and 2 teaspoons of sugar or one packet of
    artificial sweetener. Shake again for 10 to 20 seconds,
    strain and shoot.

 

  • Milk It does a kava good.

    Through a lot of trial and error, Our Mixologists have
    determined that milk is the most complimentary base for
    "kava konkoctions". Milk effectively holds the kava powder
    in suspension and reduces the graininess, creating a
    better overall mouth feel.

    The Kavaccinno
    Use 1 tablespoon or approximately 8 grams of Kava Kava and
    4 to 6 oz of Milk for each drink you want to prepare.
    In a blender or a shaker, add the milk, Kava Kava and sugar
    (1 teaspoon for each serving). Mix on high speed or shake
    for 1 minute. Pour and Enjoy!
    *Sprinkle powdered Cinnamon for a garnish*

    The KavaMocha
    In a bender or a shaker, add the milk, Kava Kava, sugar and
    2 tablespoons of Hershey's chocolate syrup(Regular or Malt).
    Blend on high or shake for 1 minute.
    *Add shaved chocolate as a garnish*

    Swiss Peanut Butter Miss and Kava
    Mix the entire contents of chocolate Swiss Miss packet in 1/2
    of the recommended hot water as directed and add 1 teaspoon of
    peanut butter. Mix Kava Kava in a 1/2 serving size of milk then
    blend the two mixtures together for a heavenly "Reesey Piecey"
    treat.

    Banana Cream Kava
    Add milk, a banana and Kava Kava to a blender or shaker.
    Mix on high or shake for 1 minute.
    *Use coconut milk for a great Pina`Kavalata*

    Banana Shake
    Add milk and Kava Kava to a blender. Once mixed , add two very
    ripe bananas and 1 cup ice. Add sugar if desired.
    *Add chocolate shavings as a garnish.

 

  • How To use Kava Kava

    In order to achieve the maximum effect from drinking kava,
    it must be prepared correctly. The active ingredients in KAVA
    are called KAVALACTONES. These compounds are destroyed by heat.
    This is why KAVA must be prepared or "infused" using cold liquids.
    Also, since the KAVALACTONES are water insoluble, the KAVA root
    stock must be thoroughly squeezed or "rung-out" in order to release
    the KAVALACTONES from the root stock fiber. The harder the root stock
    fiber is squeezed, the more KAVALACTONES will be expressed.
    The remaining fiber should be almost dry after squeezing.

    Traditionally, once the KAVA was dispersed into water, it was poured
    through a cloth filter to trap the residue of the root. After the KAVA
    infusion passed through the filter, it was squeezed to express any
    remaining liquid. This was done by hand. Today a Rice or Wine Press
    found in most gourmet stores could be used.

    KAVA is best when consumed on an empty stomach so that all of the
    KAVALACTONES can be readily absorbed by the body. You will find that
    drinking a cup of KAVA will promote relaxation and help relieve the
    stress of the day without any of the side effects of alcohol or other
    anti-stress drugs.

    It may take a few cups of KAVA to acquire the taste. It has slightly
    bitter, peppery taste and grainy texture depending on the strength
    of the infusion. You will experience a numbing sensation in your mouth,
    this is completely normal and the sensation passes in about 10 minutes.

 

  • HUGH DOWNS A new craze is sweeping the country.
    People are flocking to health food stores to snap up an
    herbal elixir called kava. Now, it's not surprising that
    sales are going through the roof. Who wouldn't like a natural,
    nonaddictive way to relieve the stress and anxiety of everyday
    life? But critics warn we don't know yet enough about this ancient
    remedy that promises peace of mind. Perri Peltz takes a look at
    the kava phenomenon.

    PERRI PELTZ, ABC NEWS (VO) Concord, Massachusetts-it's Friday
    night at a local health food store. So what's going on here?
    This is a kava party. For most, this is a first-time experience.

    CHRIS KILHAM, HERBAL RESEARCHER/CONSULTANT What we've got here
    is liquid kava extract. You'll love the feeling, not the flavor.

    1ST WOMAN AT KAVA PARTY Not that bad, really isn't.

    2ND WOMAN AT KAVA PARTY Smells terrible.

    CHRIS KILHAM The purpose of which is to induce a feeling of
    relaxation and tranquillity.

    PERRI PELTZ (VO) Dozens of people, all ages, professions.
    They've come to sample kava, an herbal elixir extracted
    from the roots of a South Seas pepper plant.

    1ST MAN AT KAVA PARTY It's just starting to hit me now.
    It just feels-it feels like I'm just getting a bit of a buzz from it.

    3RD WOMAN AT KAVA PARTY Not woozy, but a little cushiony or something.

    PERRI PELTZ (on camera) Do you feel any different?

    1ST WOMAN AT KAVA PARTY No.

    4TH WOMAN AT KAVA PARTY It almost was an immediate effect.
    It took the edge off.

    PERRI PELTZ (VO) Chris Kilham has been promoting the use of
    kava ever since he first tried it nearly 20 years ago.

    CHRIS KILHAM Nothing like it.

    PERRI PELTZ (VO) Traveling to the island nation of Vanuatu in
    the western Pacific, where kava grows and the indigenous people
    \have used it for centuries.

    CHRIS KILHAM Makes me feel good. So that instead of maybe being a
    little ragged, a little bit edgy, I just feel nice and relaxed and a
    little bit looser and more calm and centered. And I like that feeling.

    PERRI PELTZ (VO) It is a daily ritual in the western Pacific-harvesting
    the roots of the plant and distilling a milky colored tonic.
    The effect is calming, soothing and immediate. Kilham has worked for
    years now to help organize and promote the sale of kava as a botanical
    or plant medicine to markets in the United States. We met near his home
    in Lincoln, Massachusetts. (on camera) How big do you think kava is
    going to be?

    CHRIS KILHAM I think it will turn out to be one of the biggest botanicals,
    if not the biggest botanical, of all times because it answers something
    that everybody has a need for-it's the answer to stress.

    PERRI PELTZ (VO) Millions and millions of us suffer annually with bouts of
    stress that lead to temporary periods of sleeplessness and anxiety.
    Our choice has been to simply suffer it or seek tranquilizing medications.
    (on camera) And many of those have debilitating side effects and are highly
    addictive. But the word is out now that kava just may be a natural,
    nonaddictive remedy for these anxious times, an herbal superstar whose
    time has come.

    DR HAROLD BLOOMFIELD, "HEALING ANXIETY WITH HERBS" I think kava is going
    to revolutionize the treatment of 65 million Americans who annually suffer
    from the symptoms of anxiety.

    PERRI PELTZ (VO) And that's the subject of Dr Bloomfield's latest book,
    "Healing Anxiety With Herbs," in which he reports on the successful use
    of kava as an alternative medicine to reduce stress and anxiety.

    DR HAROLD BLOOMFIELD One out of two Americans already are using herbal
    medicines. My concern is, however, that people be informed. There are all
    kinds of people who do need psychiatric medications. And it would be a shame
    if they simply stopped taking these medications and ran to their health food store.

    PERRI PELTZ (VO) But which kava would you buy? Products are pouring onto
    the market now as mood enhancers, dietary supplements, teas, drinks and
    even chips. Even the more serious products have different strengths.
    Whether taking kava as a pill or drinking a liquid extract, experts say
    it's not the form that's important, it's the dosage. Seventy milligrams
    of kavalactones, the active chemical, is considered an effective dosage
    between one and three times a day.

    DR HAROLD BLOOMFIELD There are more people addicted to these valium-like
    tranquilizers than all the people who are addicted to heroin and cocaine.
    And American medicine has not had an alternative that has some medical
    proof behind it. There's been some excellent research that really supports
    the use of kava for the treatment of mild anxiety, chronic stress and insomnia.

    PERRI PELTZ (VO) In the brain, the amygdala controls mood and anxiety.
    And research has shown that kava acts directly on this alarm center,
    stimulating the brain's own natural tranquilizing chemistry, according
    to advocates, all without side effects. It was just last year that
    Terry Akin, a school teacher, came home to the news that her husband,
    a decorated Marine pilot, had died in a crash.

    TERRY AKIN, KAVA USER/TEACHER After the shock wore off, then the grief
    came in. Then just the incredible hurt came, and I just missed him so much.
    And then, all the details of life became overwhelming. I knew I wanted to
    take something to help me get through these first months of grieving, but
    I didn't want to go on drugs. I was really in the dark night of my soul.

    PERRI PELTZ (VO) A psychiatrist recommended kava in pill form. She takes 60
    milligrams of kavalactones three times a day. (on camera) And you think kava
    has really made that much of a difference?

    TERRI AKIN Yes, I do. I started getting a feeling inside my body that I could
    cope, I could hold together. I could be strong. I could be courageous.
    I could endure the pain.

    PERRI PELTZ So, Dr Bloomfield, is kava a replacement for valium and Zanax?

    DR HAROLD BLOOMFIELD To answer your question specifically, yes. I think that
    kava is going to be a replacement for many, not all, of the people who have
    been using valium-like drugs to deal with mild to moderate anxiety.
    Already in Europe, this is common medical practice.

    PERRI PELTZ (VO) Berlin, Germany - here kava is a registered medicine.
    Dr Barbara Grube (ph) prescribes it to patients six to 10 times a day.
    Patients take their prescriptions to their local pharmacy. Here, as in
    most of Europe, this is front-line medicine, supported by millions of
    successful case histories and study after study-all clinical trials that
    have shown kava over and over to be an effective treatment for moderate
    anxiety disorders, just as effective as tranquilizers when tested head to head.

    DR STEVEN HYMAN, DIRECTOR, NATIONAL INSTITUTE OF MENTAL HEALTH If you
    actually look at the work that they've done, if you actually look at the
    data and you are skeptical andcareful, you should not be convinced by it.

    PERRI PELTZ (VO) One problem, according to Dr Hyman, is the trials were
    too short to prove long-term effectiveness or to eliminate questions about
    side effects. That proof could come from clinical trials in this country,
    and Dr Hyman is the man who decides whether to spend the federal research
    dollars to prove kava's worth as an effective medicine.

    DR STEVEN HYMAN My job is to be a professional skeptic and to make sure
    that if we say that something works, that the American people know that
    something works and that something is safe.
    PERRI PELTZ (on camera) Don't we know, though, that at least kava shows
    great promise?

    DR STEVEN HYMAN I think there is some interesting evidence about kava,
    and I think we owe to it the American people to take it seriously.

    PERRI PELTZ (VO) Meet AJ Lamb, 17-year-old student living and going to
    school just outside Boston. With the approval of his psychologist,
    he is now taking a 120-milligram dose of kavalactones three times a day.

    AJ LAMB, KAVA USER/STUDENT Right now is a really stressful time in my
    life, as it is for a lot of people my age. But also, I have anxiety.
    You know, you'll be sitting in class, and you can't think. Everything
    is rushing through your mind. You can't concentrate. You can't focus.

    PERRI PELTZ (on camera) Does kava take away the knot in your stomach?

    AJ LAMB It takes the edge off. It puts you kind of back in control, and
    you can really step back and say, "You know what, that's not really a problem."

    PERRI PELTZ Are you feeling as stressed out?

    AJ LAMB No, I don't feel as stressed out. In fact, people have even said to me,
    "you know, AJ you're much smoother now." And so, other people have noticed the
    difference.

    DR HAROLD BLOOMFIELD Within the last four or five years, I've prescribed kava
    for hundreds of my patients who, in the past, I would have perhaps considered
    Atavan (ph) or Xanax. And remarkably, people like it because it takes the edge
    off of their anxiety, particularly if it's not of a severe variety.

    PERRI PELTZ (VO) While kava remains untested in the United States, people are
    buying and health stores, pharmacies, even Wal-Marts are increasing their orders
    to keep the shelves stocked. Fifty million dollars will be spent on kava this year alone.


    NATALIE KOETHER, PRESIDENT, PURE WORLD We're on the front line of a trend,
    and there certainly is a significant push. We are under a tremendous pressure,
    I would say, to deliver.

    PERRI PELTZ (VO) Natalie Koether runs Pure World, a company that processes
    kava root by the ton into a high-quality extract or powder.

    NATALIE KOETHER I really expect exponential growth from kava. By June, I'm
    hoping to bring in between 100 tons and 125 tons.

    PERRI PELTZ (VO) More and more companies like Pure World have invested heavily
    in both kava and chemistry. Their intent, they say, is to analyze every kava
    product to ensure it has a standardized strength and quality.

    NATALIE KOETHER We've done as much as we can on lifting the level of chemistry
    here. And now it's time for the clinical people to take over. And I think that,
    realistically, the American doctor is not going to accept a product until it
    receives support from the American medical establishment.

    DR TRACY GAUDET, MEDICAL DIRECTOR, PROGRAM IN INTEGRATIVE MEDICINE
    Most physicians, whether they're physicians in training or in practice,
    this isn't something they've probably heard about. If they have heard about it,
    I guarantee you it's been from their patients who have come into their
    office saying, "Well, what about this herb or this botanical called kava?"

    PERRI PELTZ (VO) Dr Tracy Gaudet runs the integrated medicine program at
    the University of Arizona Medical School, teaching physicians how to use
    alternative approaches to medical care.

    DR TRACY GAUDET My concern is that what's currently happening is that
    patients feel like their physicians won't know about it, which they very
    likely won't. But more importantly, will turn their back on it. So therefore,
    they're not even discussing it with their physician. That's dangerous.

    PERRI PELTZ (VO) And worth an added caution here. Self-medication without your
    doctor's approval is never advised, and kava should never be taken with other
    medications without consulting a physician first.

    DR STEVEN HYMAN I am a doctor. I am a practical man. If we can find that kava
    is a safe and effective drug for certain conditions, maybe for certain kinds
    of anxiety disorders, I would be delighted to have an alternative treatment.
    Until we have the knowledge that it's safe and effective, my advice would be
    to use something else.

    PERRI PELTZ (VO) Advice not really heard on Melrose Place in Los Angeles.
    This is the Elixir Bar, where kava drinks are served up on daily basis.
    (on camera) So this works well for you?

    1ST MAN AT ELIXIR BAR It works perfect, yes.

    2ND MAN AT ELIXIR BAR It makes you feel good. It calms the nerves.
    It gives a peaceful feeling, but a happy feeling.

    PERRI PELTZ (VO) Local patrons sold on kava as a cure for their stress,
    anxiety and insomnia. (on camera) Have you ever taken valium or Xanex
    or any other prescription drugs like that?

    2ND MAN AT ELIXIR BAR I have. I've taken valium and Xanax. And kava-kava,
    to me, works better.

    PERRI PELTZ (VO) And it is experience like this that is putting pressure on
    medical authorities to test kava as medicine.

    DR STEVEN HYMAN I can tell you right now that we are actively considering
    whether to study kava as a potential treatment for anxiety disorders.

    PERRI PELTZ (on camera) Are you close?

    DR. STEVEN HYMAN I think we are close to making a decision.

    CHRIS KILHAM Some kava?

    5TH WOMAN AT KAVA PARTY Oh, yeah.

    CHRIS KILHAM Oh, good.

    PERRI PELTZ (VO) So while the medical validation of kava may take some time,
    consumers, in increasing numbers, are already sold.

    HUGH DOWNS Some companies aren't waiting for the government to get around to
    studying kava. They've gone ahead on their own and funded clinical trials at
    top medical research centers.
     
  • What is Kava, or KavaKava?

    Forget the gelcaps and supplements, get the real thing! Get dried Kava Powder.
    Harvested from well-matured 6 year-old Kava Plants.

    This is the BEST QUALITY you can get.

    What is Kava?

    Kava is a relaxing natural beverage that is made from the root
    of Piper methysticum, a species of pepper. It is cultivated
    throughout the South Pacific and as far north to Hawaii, it
    thrives in tropical to sub-tropical climates.

    Pacific Islanders have used it for over 3,000 years. It is also
    known as Kava Kava, 'awa-ava, Yagona and many other names!

    What are the benefits of Kava?

    Kava has the ability to relax the body while promoting mental
    clarity making it a natural choice for the relief of stress and
    anxiety. Kava's analgesic properties are sometimes effective in the
    relief of pain. Kava has also been used to treat insomnia, phobias,
    sore muscles, PMS, and menopausal symptoms, edginess when quitting
    smoking. It is a safe, natural, non-addictive alternative to some
    prescription drugs.

    The drinking of cold water infusions of Kava has been part of the
    Polynesian life and culture for centuries. It can effectively reduce
    stress and anxiety. It evokes an atmosphere of euphoria. Just one cup
    (4-6 ounces) promotes a relaxed warm feeling that melts away the day's
    feelings of frustration, anxiety and stress.

    How to prepare:

    Polynesians prepare the drink with cold water. I like to use cold
    Fruit Juice like Pineapple or Passion Orange. You can substitute
    \juice for water or a little of both. Use about a teaspoon of
    Kava to about 6 oz of water, adjust to your own taste.

    Hints - put the powder in a piece of cheesecloth (or clean pantyhose
    or even a sock!) and knead it in a small bowl of water. The longer
    you knead the stronger it will be. When the liquid squeezed out becomes
    clear (a couple of minutes), it is ready!

    It may take a few cups to "acquire" a taste for it, kind of like Ginseng.

    WARNING: Polynesians regularly get "drunk" on Kava, although there is no
    alcohol. It will numb your gums and tongue and give you a feeling of euphoria.

    Much Mahalo !!!

 

  • 1 frying chicken, cut into frying pieces
    The 11 herbs and spices
    2 eggs, well beaten
    2/3 cup milk
    Vegetable oil to cover bottom of your skillet; about 1/2 inch deep.
    1. Combine eggs and milk. Set aside.
    2. Combine flour with the Italian dressing and soup mix.
    3. Dip chicken pieces in milk-egg mixture and roll them in the
    flour-seasoning mixture. Repeat procedure.
    4. Fry pieces over medium heat for 25 to 30 minutes, turning often.
    5. Remove from fire. Drain and serve.

    Chicken Like the Colonel's

    -----ELEVEN SECRET SPICES-----
    1 tablespoon Rosemary
    1 tablespoon Oregano leaves
    1 tablespoon Powdered sage
    1 teaspoon Powdered ginger
    1 teaspoon Marjoram
    1 1/2 teaspoons Thyme
    3 tablespoons Packed brown sugar
    3 tablespoons Dry minced parsely
    1 teaspoon Pepper
    1 tablespoon Paprika
    2 tablespoons Garlic salt
    2 tablespoons Onion salt
    2 tablespoons Powder chicken bouillon*
    1 package Lipton tomato cup-a-soup mix
    * or 4 cubes mashed There are actually 11 spices in the above combination, but an additional 3 ingredients were necessary to derive that special flavor.

    Place all ingredeints in blender with on\off spped for 3-4 minutes to pulverise, or rub through a fine strainer.

    Store in an airtight container so it will not lose potency. Makes about 3/4 cup. To use with flour: Add 1 oz. mix to a cup of flour for coating chicken.

 

  • KFC - Spicy Chicken6-8 cups vegetable oil
    1/3 cup Frank's Original Red Hot Pepper Sauce
    2/3 cup water
    1 cup all-purpose flour
    2 1/2 teaspoons salt
    4 teaspoons cayenne pepper
    1 teaspoon coarse ground black pepper
    1 teaspoon onion powder
    1/2 teaspoon paprika
    1/8 teaspoon garlic powder
    4 chicken breast fillets
    4 plain hamburger buns
    8 teaspoons mayonnaise
    4 lettuce leaves
    4 tomato slices

    1. Preheat 6-8 cups of oil in a deep fryer to 350 degrees.
    3. Combine the pepper sauce and water in a small bowl.
    4. Combine the flour, salt, cayenne pepper, black pepper, onion powder, paprika and garlic powder in another shallow bowl.
    5. Pound each of the chicken pieces with a mallet until about 3/8-inch thick. Trim each breast fillet if necessary to help it fit on the bun.
    6. Working with one fillet at a time, coat each piece with the flour, then dredge it in the diluted pepper sauce. Coat the chicken once again in the flour mixture and set it aside until the rest of the chicken is breaded.
    7. Fry the chicken fillets for 8-12 minutes or until they are light brown and crispy. Remove the chicken to a rack or to paper towels to drain.
    8. As chicken is frying, prepare each sandwich by grilling the face of the hamburger buns on a hot skillet over medium heat. Spread about 2 teaspoons of mayonnaise on the face of each of the inverted top buns.
    9. Place a tomato slice onto the mayonnaise, then stack a leaf of lettuce on top of the tomato.
    10. On each of the bottom buns, stack one piece of chicken.
    11. Flip the top half of each sandwich onto the bottom half and serve hot.

       

 

L

  • Lentil Loaf

    Prep Time: approx. 45 Minutes
    Cook Time: approx. 50 Minutes

    " This vegetarian staple features a crunchy bread crumb topping.
    Make it the centerpiece of your meal, and serve with a savory
    vegetarian gravy, mashed potatoes, and English peas. "

    Ingredients
    1 1/8 cups green lentils
    2 1/4 cups water
    6 slices white bread, torn into small pieces
    2 eggs
    1 cup vegetable broth
    2 tablespoons tomato paste
    1/2 teaspoon dried basil
    1/4 teaspoon garlic powder
    1/2 teaspoon ground black pepper
    1 teaspoon dried parsley
    1 tablespoon olive oil
    1 packet dry vegetable soup mix
    1/3 cup dried bread crumbs

    Directions
    1 Combine lentils and water in a small saucepan. Bring to a boil.
    Reduce heat, and simmer until tender, about 40 minutes.

    2 Preheat oven to 400 degrees F (205 degrees C). Grease a 9x5 inch loaf pan.

    3 In a large bowl, mix together 2 cups cooked lentils, bread, eggs, broth,
    tomato paste, basil, garlic powder, black pepper, parsley, olive oil,
    and dry soup mix. Spread into prepared pan.

    4 Bake for 40 minutes. Sprinkle top with dry bread crumbs, and continue baking
    another 10 minutes. Let sit for 10 minutes before serving.

 

  • Lentil Stuffed Tomatoes

    Prep Time: approx. 30 Minutes
    Cook Time: approx. 15 Minutes

    " These tomatoes, stuffed with lentils and oven baked, make a great entree. "

    Ingredients
    1/4 cup uncooked white rice
    1/4 cup red lentils
    1/2 cup boiling water
    1 tablespoon butter
    1/2 onion, chopped
    1-1/2 teaspoons chopped fresh mint leaves
    salt to taste
    ground black pepper to taste
    4 Each medium tomatoes
    1 tablespoon vegetable oil
    1/2 clove crushed garlic

    Directions
    1 Rinse rice and lentils in a strainer.
    Place in a small saucepan and stir in boiling water. Cover.
    Cook for 10 minutes over medium heat.

    2 Meanwhile, melt butter or margarine in a saute pan.
    Add onion, and saute until golden brown over medium low heat.
    Stir in lentil mixture and mint. Season generously with salt and pepper.

    3 Slice the tops off tomatoes, and reserve. Scoop out the middles, and reserve.
    Fill tomato shells with lentil mixture, and replace the tops.
    Stand in a baking dish.

    4 Chop reserved tomato middles, and place in a small bowl.
    Mix in oil and garlic. Pour around the stuffed tomatoes.

    5 Bake in a preheated 450 degree F (230 degree C) for 10 to 15 minutes.
    Remove from oven, and serve.

 

  • Locarb african Peanut Soup
    Total carbs: 57 g

    1 T. vegetable oil
    1 whole garlic clove, chopped
    1/3 cup tomato paste
    2/3 cup creamy peanut butter
    1/8 tsp. cayenne
    4 cups chicken or vegetable broth

    In a saucepan heat oil over moderate heat until hot but not
    smoking and cook garlic, stirring, until golden, about 1
    minute. Add tomato paste, peanut butter, cayenne, and 1/4
    cup broth and stir until smooth. Stir in remaining 3 3/4
    cups broth and simmer, covered, stirring occasionally, 10
    minutes. Simmer soup, uncovered, 10 minutes, or until oil
    floats to the surface, and skim oil.

 

  • Locarb cauliflower Pancakes (Latkes)

    1 small head cauliflower, cooked, drained and mashed
    1 egg, slightly beaten
    1/2 small onion, grated
    pepper to taste
    2-4 T soy flour

    In a bowl, combine all ingredients and mix well.

    In aheavy skillet, heat a few tablespoons of oil. Drop spoonfuls of the
    cauliflower mixture into the hot oil. Cook pancakes on each side until
    crisp and browned.

    Serve hot with sour cream garnish.

 

  • Locarb cinnamon Bread

    Serving Size : 32 (8 slices per loaf)

    butter
    1/4 cup unsifted full-fat soy flour
    1/2 tsp baking powder
    dash salt
    6 eggs, extra-large
    1/4 tsp cream of tartar
    2 T cold water
    1 tsp cinnamon
    6 T sweetener (or equal to 6 T sugar)
    2 tsp butter extract

    Preheat oven to 350 degrees. Prepare 4 small bread pans, each measuring
    6 x 3 1/2 x 2 inches, by spraying with Pam and greasing lightly. Set aside.

    Sift together soy flour, baking powder, and salt and set aside. Beat egg
    whites until foamy, add cream of tartar, and continue beating until stiff
    but not dry. Beat yolks until thick and lemon-colored. To the yolks add
    water, cinnamon, sugar substitute, and butter extract, beating until
    thoroughly combined. Sift in soy flour mixture and beat again until smooth.
    Fold a little of the beaten egg whites into the yolk mixture and blend
    thoroughly. Then very gently fold in remaining whites, being careful not to
    break them down.

    Divide batter amount the prepared pans, Place the pans in the oven and
    bake 1 hour. Store loaves in the refrigerator in a plastic bag, punctured
    with 2 or 3 small holes on each side. To serve, slice each loaf in 8
    slices. Try this bread with Whipped Cream Cheese or with cream cheese and
    surgarless strawberry jam.

 

  • Locarb cinnamon-Pecan Puffins

    Serving Size : 8
    1 1/2 ounces pecans
    1/2 tsp cinnamon
    2 packets sugar substitute
    3 large eggs -- room temp, separated
    30 grams full-fat soy flour -- (1/4 cup, unsifted)
    3/4 tsp baking powder
    dash salt
    1/4 tsp cream of tartar
    3 T sour cream
    3/4 tsp butter extract
    1/2 tsp vanilla
    20 drops bitter almond extract
    3 T cold water
    1 1/2 packets sugar substitute

    Chop nuts (easily done in a blender). Combine with cinnamon and sugar
    substitute equal to 1 tablespoon sugar and mix thoroughly. Set aside for
    topping. Preheat oven to 325 degree. Separate eggs. Beat egg whites with
    cream of tartar until stiff but not dry. Beat egg yolks till thick and
    lemon- colored. To egg yolks, add sour cream, extracts, sugar subtitute
    equal to 1/8 cup sugar, and water and beat thoroughly. Combine soy flour,
    baking powder, cream of tartar, and salt and sift into the yolk mixture.
    Stir until combined, then gently fold in the egg whites.

    Grease a muffin or cupcake tin for 8 puffins. Spoon 1 tablespoon of batter
    into each greased section. Sprinlke a litte topping mixture over this
    batter, then spoon in remaining batter, dividing it evenly. Top with
    remaining nut mixture and bake in preheated oven for 50 to 60 minutes.
    Cool the puffins completely in the pan (even if takes a few hours).

 

  • Locarb cookies

    1 stick butter
    2 oz cream cheese
    1 pkg S.F. instant pudding, any flavor
    1/2 tsp. vanilla
    1 cup soy protein powder
    1 oz chopped nuts

    Soften butter and cream cheese and mix well. Add pudding and stir
    until well incorporated. Stir in vanilla, soy powder and nuts. Roll
    into 1-1/2 inch diameter balls and carefully flatten. Bake at 350
    for 10 to 12 minutes. Sprinkle with artificial sweetener if desired.

    Note: a couple of people have tried this recipe and found
    it far too dry to actually work. I would suggest adding some sort
    of liquid - an egg or two or some milk - when preparing the recipe.
     

 

M

 

  • Marinated Veggies

    " A healthy way to grill veggies! Makes a great sandwich too! "

    Ingredients
    1/2 cup zucchini, thickly sliced
    1/2 cup red bell pepper, sliced
    1/2 cup sliced yellow bell peppers
    1/2 cup yellow squash, sliced
    1/2 cup sliced red onion
    16 large fresh button mushrooms
    16 cherry tomatoes
    1/2 cup olive oil
    1/2 cup soy sauce
    1/2 cup lemon juice
    1/2 clove crushed garlic


    Directions
    1 Place the zucchini, red bell peppers, yellow bell peppers, squash, red onion,
    mushrooms, and tomatoes in a large bowl.

    2 In a small bowl, combine olive oil, soy sauce, lemon juice, and garlic; mix together.
    Pour over the vegetables. Cover bowl, and marinate in the refrigerate for 1/2 hour.

    3 Preheat grill for medium heat.

    4 Lightly oil grate. Remove vegetables from marinade, and place on preheated grill.
    Cook for 12 to 15 minutes, or until tender.

 

  • Meatless Loaf

    Serving Size: 6

    Amount Measure Ingredient Preparation Method
    1 cup Cooked brown rice
    1 each Egg
    2 tablespoon Chopped onions
    1 teaspoon Salt
    2 cup Crushed peanuts
    2 cup Cottage cheese
    2 tablespoon Olive oil
    1/2 teaspoon Pepper

    Combine ingredients and bake in loaf @ 350 degrees for about 30 minutes.

 

  • Mexican Enchiladarole

    This is a very versatile recipe that is great if you want to make
    a nice meal that doesnt take alot of time. If you have the extra
    time you can roll the ingredients up in a traditional enchilada
    shape. Usually I do that, but when in a hurry, I just layer it all
    like you would with lasagna, it comes out great in half the time!!!
    It's versatile because you can use ingredients that you have on hand,
    or are available at your store, and as you will see, the quantities
    can be changed, it comes out great almost no matter what you do!

    Sauce Mix:
    1 small can tomato paste
    2 cups water
    1 pkg Lawrys Enchilada Sauce mix
    To save yourself some grief by avoiding lumps, mix the water and tomato
    paste *Before* you add the enchilada sauce mix. I do it with an
    old-fashioned hand-cranked mixer, but you can also mix it in a blender,
    a food processor, or even with a fork or spoon.

    Mix the powdered enchilada mix in and put on stove on low heat.

    Filling Mix:
    1 pkg thawed/unfrozen/defrosted (or 1 or 2 cups) (or 1, 1-1/2, or 2 lbs)
    Veggie Crumbles (aka: soy protein veggie ground round). If your store doesnt
    carry veggie crumbles/ground round, you can substitute a similar qty of
    veggie/garden burger patties all chopped up to look like ground crumbles.
    1 small can diced green chilis
    1 small can diced black olives
    1 pkg Lawrys taco seasoning mix (Lawry's is my favorite but you can
    use others)
    10 or 20 shakes Schilling/McCormick Mexican Seasoning
    1 onion chopped up (optional)
    2 cloves garlic (optional) (you can peel them and shred using the
    small holes (parmesan grater) on your cheese grater - it's much easier
    than chopping or using a garlic press)
    ~0~ Leftovers (optional) add your refrigerator leftovers such as chopped
    tomatoes (with or without the juice) chopped onions, any variety of
    vegetables - chop them up kind of small)

    Mix it all up good - no need to heat, the veggie crumbles are cooked and
    everything else will cook in the oven

    Directions:
    Spread a little of the sauce on bottom of a casserole pan (about 1/3 or
    enough to cover the pan)
    cover with layer of corn tortillas (overlapping to leave no openings)
    top that with the veggie crumble mix
    top that with grated non-dairy sharp cheddar and/or monterey jack cheese
    (about a pound)
    add another layer of corn tortillas to cover it
    spread the rest of the sauce on top

    bake for 20 minutes
    top with a handful of the grated non-dairy cheese
    back in the oven until top cheese is melted

    let sit for 15 minutes to set

    serve with coca-cola (not pepsi!) in tall glasses with four large ice
    cubes each

 

  • Mexican potato salad

    2 lbs. red potatoes, cut into chunks
    1 cup frz. corn kernels, thawed
    1 lrg. tomato, chopped
    1 bunch scallions, chopped
    1/2 cup salsa
    2 Tables. fresh lime juice
    2 Tables chopped fresh cilantro or 1 T. dried
    Freshly ground pepper
    Place the potatoes in a large pot and cover with water.
    Bring to a boil, reduce the heat, cover, and cook 30 minutes,
    or until just tender. Remove from the heat, drain, and place in
    large bowl. Add the corn, tomato, and scallions. Combine the salsa
    and lime juice. Pour over the salad and mix well. Add the cilantro
    and a few twist of pepper. Mix gently and serve at once or chill
    over night. - I salt the potatoes and I like them.

 

  • Mock Chicken

    Prep Time: approx. 15 Minutes

    " This is a great substitute for any recipe which calls for cooked,
    diced, or chopped chicken meat. Freezing tofu gives it a meat-like
    texture. The process is very easy, but you'll need to plan 72 hours ahead. "

    Ingredients
    1 (12 ounce) package firm tofu

    Directions
    1 Leave tofu in original package and place in freezer for 72 hours.

    2 Bring a pot of water to a simmer. Place package of tofu in water
    and allow to thaw, approximately 10 minutes. When thawed, remove
    from package, place in a piece of cheesecloth, and squeeze out
    liquid. Shred, dice, or slice tofu and include in your favorite recipe.

    Makes 2 cups

    Nutrition at a glance
    Servings Per Recipe: 4
    amount per serving
    Calories 64
    Protein 7g
    Total Fat 4g
    Sodium 6mg
    Cholesterol -
    Carbohydrates 2g
    Fiber 0g

 

N

 


 

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