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You are receiving this newsletter as a member through yahoogroups. Welcome to Diet-Depot-Newsletter - Issue 16
How are you today?
This issue offers a lot of healthy cooking recipes and ideas to change your old recipes
to healthier new versions...
I would also like to announce that the Website Diet Advice has just been updated...
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Diet Advice
Contents
1. Sponsored Ads
2. Tips for Substitutions
3. Article - Making Changes in your Cooking and Eating Style
4. Changing a Recipe Example
5. Resourceful Links
6. Artifical Sweeteners - Sugar Equivalents
7. Recipes
8. Set up your Kitchen
9. Newsletter Closure
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Tips for Substitutions
Substitute non-fat or low-fat yogurt, blender-whipped non-fat or low fat cottage cheese,
or buttermilk, for sour cream or mayonnaise.
1 cup sour cream = 1 cup plain yogurt
1 cup sugar (in baking) = 7/8 cup honey plus a pinch of baking soda
1 cup sugar (in baking bread) = 1 cup honey plus a pinch of baking soda
1 cup sugar (in main dishes) = 3/4 cup honey
Making Changes in your Cooking and Eating Style
Changing your eating lifestyle....
It starts with re-learning how to cook, what to buy and what to avoid...
Careful planning is a must....
Here is something you can do....
Go through your recipe box.....
Throw out all those high fat, high sugar...junk recipes...
OR...
Rewrite them...Substituting healthier alternatives...
What can you substitute??
Look for white flour....
Change White flour to Whole Wheat flour or Soy Flour...
Look for Pastas....
Substitute White Flour Pastas with Whole Wheat Pastas or
Spinach Pastas...
Look for Oils....
Substitute Lard and Bad Oils with Good Oils....
Or Cooking Sprays...
For Better healthier Oils...I recommend Olive Oil or Canola Oil.
Have Both...Sprays and Good Oils in your pantry.
Look for Sugar...
Substitute with Sugar alternatives...
Be careful for equivalent measurements...
Look for High Fat ingredients....
Substitute Low Fat Versions of the same.
I recommend some fat...as it is important to our health.
Examples...
Sour Creams, yogurts, cheeses, ricotta, milk, cream cheese, etc.
Change to Low fat versions in your recipes...
Here is something else to do, after you throw out and
change your old recipes....
(see changed recipe below)
Go online to healthy cooking/recipes sites...
Collect new healthy recipes and print them out...
Try them and add them to your recipe box...
Buy new recipe books...
Let us see how we can change this recipe...
Pork Chops O`Brien
Ingredients: 1 Tbs. oil (Use Olive or Canola Oil)
6 Pork Chops (look for leaner cuts and trim all fat)
1( 10 3/4 oz) can cream of anything soup (get a reduced fat cream soup)
2/3 cup milk (sub soy milk or lowfat milk)
2/3 cup water 16 oz. shredded hash brown potatoes (sub brown rice)
6 slices cheese or shredded (6-8 oz) (use lowfat cheese)
1 2.8 oz can fried onion rings salt and pepper to taste Preparation: 1. Preheat oven to 350. Heat oil in in skillet: brown chops on both sides. Drain and set aside. 2. In a large bowl, combine soup, milk, water, salt and pepper: mix well. Stir in potatoes, 1/2 cheese, and 1/2 of the onions. Spoon into greased (use cooking spray) 13x9 dish.
Arrange chops on top.
3. Cover with foil. Bake for 1 hour. Remove cover: Sprinkle with remaining cheese and onions. Bake uncovered 5 to 10 min. Makes 6 servings.
Resourceful Links
The Calorie Analyzer - a great tool
Veggie Cooking Great for vegetarians and for people trying to incorparate more veggies in their diet http://www.homeschoolzone.com/m2m/vegetarian.htm Artifical Sweeteners-Sugar Equivalents
EQUIVALENTS
Sprinkle Sweet and Sugar Twin - 1 tsp for 1 tsp sugar.
Sweet n'low - 1/3 tsp for 1 tablespoon sugar.
Liquid Sucaryl - 1 tablespoon for 1/2 cup sugar.
Adolph's Sugar Subsitute - 1/4 tsp for 1 tablespoon of sugar.
Liquid Sweet 10 - 1 tablespoon for 3/4 cup sugar, 4 tsp for 1 cup sugar.
Weight Watchers - 1/8 tsp for 1 tsp sugar, 1 tablspoon for 1/2 cup sugar.
Sweet 10 tablets and Equal tablets - 1 tablet for 1 tsp sugar.
Equal, granulated - 1 packet for 2 tsp sugar.
From the New Diabetic Cookbook
From Prodigy's Food and Wine Bulletin Board
Here are some Healthy Recipes to start off your Collection:
RECIPES
Cold Salmon with Shrimp and Herb Sauce
(Makes 8 servings) 1 cup (240 ml) dry white wine 1 onion, chopped 1 carrot, chopped 1 stalk celery, chopped 1 teaspoon (5 ml) black peppercorns 2 bay leaves 1 1/2 king salmon, skin intact, about 3 pounds 1/2 pound shrimp
herb sauce: 1/2 cup non-fat mayonnaise grated rind of 1 lemon juice of one lemon 1/4 cup nonfat plain yogurt 1/2 cup lowfat sour cream 1 clove garlic, minced 2 tablespoons flat leaf parsley, minced 2 tablespoons fresh tarragon, minced 1 tablespoon chives, chopped 1 cucumber, sliced thin for garnish extra tarragon, for garnish Place the wine, onion, carrot, celery, peppercorns, and bay leaves in a poacher just big enough for the salmon. Bring to a boil and simmer for 3/4 of an hour. Slide the fish into the poacher and add boiling water just to cover the fish. Cover the poacher and barely simmer until the fish is cooked, about 13 minutes per inch of thickness. Add the shrimp in the last few minutes and poach until done. Remove from heat and cool salmon in the poaching liquid. Remove the shrimp, shell and devein and set aside. Carefully lift the salmon from the poacher and place on a serving platter. Surround with cucumber slices and shrimp. Garnish with tarragon. To make the herb sauce: Combine the mayonnaise, lemon zest, lemon juice, yogurt, and sour cream. Stir in the garlic, parsley, tarragon, and chives. Place in a small bowl and serve with salmon. Makes 1 1/3 cups (312 ml) sauce.
Per serving: 340 calories (49% calories from fat), 37 g protein, 18 g total fat (4.8 g saturated fat), 6 g carbohydrates, 0 g dietary fiber, 145 mg cholesterol, 240 mg sodium Diabetic exchanges: 5 lean meat, 1/2 carbohydrate (1/2 bread/starch) __________________________________
Cold Vegetables with Mustard Vinaigrette
(Makes 8 servings) 4 medium zucchini, cut into thin julienne 4 yellow squash, cut into thin julienne 1 red bell pepper, seeded and cut into thin julienne 1 1/4 pounds fresh green beans, tipped and ends snapped 1 1/2 pounds small new red potatoes or creamers mustard vinaigrette: 2 scallions, minced, white part only 1 garlic clove, minced 2 tablespoons Dijon mustard 3 tablespoons boiling water 3 tablespoons olive oil juice of one lemon 2 tablespoons basil, chopped freshly ground pepper Blanch the zucchini, squash, and red pepper for 2 minutes, until crisp-cooked. Refresh under cold water and dry on paper towels. Refrigerate. Cook the beans until crisp cooked in salted simmering water for 4 -5 minutes. Refresh under cold water, dry on paper towel and refrigerate. Boil the potatoes in lightly salted boiling water until cooked, about 8-10 minutes depending on size. Refresh under cold water and refrigerate until ready to make salad. To make the vinaigrette: Place the scallions. garlic, and mustard in a small bowl. Whisk in the boiling water slowly . Add the olive oil, lemon juice, basil and pepper.
To serve: Toss the julienne vegetables with 3 tablespoons of vinaigrette. Place in the center of a platter. Place the potatoes and green beans around them and drizzle with the remainder of the dressing.
Per serving: 176 calories (28% calories from fat), 6 g protein, 6 g total fat (0.8 g saturated fat), 29 g carbohydrates, 7 g dietary fiber, 0 mg cholesterol, 109 mg sodium
Diabetic exchanges: 2 carbohydrate (1 bread/starch, 3 vegetable), 1 fat
__________________________________
NOTE: Diabetic Recipes are Great for all of us...
they are low in sugars...
Diabetic Chicken and Zucchini Stew
Use yellow squash in this recipe if zucchini is unavailable. Number of Servings: 6 Serving Size: 3-4 oz chicken Ingredients Name Measure Weight 18 oz can tomatoes 1 ea --- low-fat, low-sodium chicken broth 1 cup --- small green pepper, coarsely chopped 1 ea - garlic cloves, minced 2 ea --- medium zucchini, coarsely chopped 2 ea --- Fresh ground pepper and salt to taste 1 ea minced fresh basil 2 tsp ---
boneless, skinless chicken breasts, cooked and cubed into 2-inch pieces --- 1 1/2 lb
Preparation Instructions 1 Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes. 2 Add the reserved tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 minutes. Reduce heat to low and add the chicken. Cook for 45 minutes. Exchanges Per Serving 1 Vegetable 4 Very Lean Meat Nutrition Information Amount per serving Calories 169 Calories From Fat 32 Total Fat 4 g Saturated Fat 1 g Cholestrol 69 mg Sodium 241 mg Total Carbohydrate 7 g Dietary Fiber 2 g Sugars 4 g Protein 27 g __________________________________
Diabetic Morrocan Tuna with Herb Salsa
If you can't get fresh tuna steaks, substitute drained, canned tuna and serve this recipe as a cold dish. Number of Servings: 1 Serving Size: 1 steak Ingredients Name Measure Weight tuna steak --- 5 oz extra-virgin olive oil 1/2 tsp --- small lemon, peeled,seeded, pith removed and chopped 1 ea --- chopped green onion 1 Tbsp --- cilantro, fresh chopped 1 Tbsp --- chopped fresh parsley 1 Tbsp --- orange juice, unsweetened 3 Tbsp --- salt 1/8 tsp --- extra-virgin olive oil 1 tsp --- sugar 2 tsp --- Preparation Instructions 1 Set the oven to broil. Lightly coat the tuna steak with the olive oil and broil for about 3-5 minutes on each side, until the flesh is cooked through and flakes easily with a fork. 2 Combine the remaining ingredients, pour the salsa over the tuna, and serve. 3 The extra salsa may be stored or 2-3 days, covered, in the refrigerator. It tastes great on broiled or baked chicken, too! Exchanges Per Serving 2 Carbohydrate 4 Lean Meat Nutrition Information Amount per serving Calories 347 Calories From Fat 123 Total Fat 14 g Saturated Fat 3 g Cholestrol 52 mg Sodium 339 mg Total Carbohydrate 28 g Dietary Fiber 5 g Sugars 11 g Protein 33 g __________________________________
Diabetic Green Beans with Sunflower Seeds
This recipe is deliberately simple, letting the fresh taste of tender green beans shine through. Sunflower seeds add an unexpected and delightful nutty flavor and crunch. Number of Servings: 6 Serving Size: 1/2 cup Ingredients Name Measure Weight fresh green beans --- 1 lb chopped onion 1/4 cup --- clove garlic, minced 2 ea --- salt 1/2 tsp --- fresh ground black pepper 1/8 tsp --- crushed red pepper flakes 1 pinch --- sunflower seeds, shelled 2 Tbsp --- chopped fresh oregano 1 tsp --- Preparation Instructions 1 Snap the ends off the beans. If they are very young, leave the beans whole; if large, break the beans into 2-inch lengths. Place the beans in a saucepan; add 1 cup of water and the onion, garlic, salt and pepper. 2 Cover and bring to a boil; reduce the heat to a simmer, and cook about 8 minutes, until the beans are crisp-tender; drain. 3 Sprinkle the sunflowers seeds and oregano over the bean. Toss lightly to mix. Exchanges Per Serving 1 Vegetable 1/2 Fat, polyunsaturated Nutrition Information Amount per serving Calories 38 Calories From Fat 14 Total Fat 2 g Saturated Fat 0 g Cholestrol 0 mg Sodium 37 mg Total Carbohydrate 6 g Dietary Fiber 2 g Sugars 1 g Protein 2 g __________________________________
Diabetic Baked Acorn Squash with Apple Stuffing
Acorn squash is the most common member of the winter squash family. It's bright-orange flesh bakes beautifully, coming out moist, rich, and tender, and its pretty dark green and orange-streaked shell makes a perfect container for the delicious apple stuffing. Number of Servings: 4 Serving Size: 1/2 squash Ingredients Name Measure Weight small acorn squash, halved and seeded 2 ea --- apples, peeled and diced 1 ea --- celery, diced 2 Tbsp --- onion, finely chopped 2 Tbsp --- margarine,melted 2 tsp --- salt 1 pinch --- fresh ground black pepper 1 pinch --- Preparation Instructions 1 Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray. 2 Place the squash cut side down in a baking pan. Bake for 20 minutes. 3 While the squash is baking, combine the apples,celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well. 4 Turn the squash cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot. Exchanges Per Serving 1 Starch Nutrition Information Amount per serving Calories 87 Calories From Fat 19 Total Fat 2 g Saturated Fat 0 g Cholestrol 0 mg Sodium 63 mg Total Carbohydrate 18 g Dietary Fiber 5 g Sugars 10 g Protein 1 g __________________________________
Sugar-Free Frosty Cherry Pie
9" pie crust brushed with egg whites, baked and cooled Filling ingredients: 2 1/2 cups rinsed, drained, quartered cherries
1 small package (makes 2 cups) sugar-free cherry gelatin 3/4 cup boiling water 2 ice cubes 2/3 cup ice-cold fruit-sweet cherry juice concentrate 1 1/2 cups (2 6-ounce cartons) fruit-sweetened cherry yogurt 2 packets Equal® ( NutraSweet® as sweet as 2 teaspoons sugar each) mint sprig to decorate each slice (optional) instructions: Mix NutraSweet® into yogurt, and set aside. Stir boiling water into gelatin powder until dissolved. Add ice cubes until melted; then stir in juice concentrate. Finally, using a wire whip, whisk yogurt into gelatin mixture until smooth. Spread cherry pieces on bottom of pie crust, and pour the liquid over them. Refrigerate 2 1/2 to 3 hours, or hasten the gelling process by putting the pie in the freezer for not more than 30 minutes and then into the refrigerator until ready. Decorate each slice with a mint sprig (optional). Serves 8.
__________________________________
LowFat Frozen Cherry Cream Pie
One Serving - 3 Points
4 oz Fat-Free Cream Cheese, softened 1 1/2 cups Reduced-Fat Cherry Pie Filling 2 cups Reduced-Fat Whipped Topping 1 Graham Cracker Crust (9 inches) In a mixing bowl, beat cream cheese until smooth. Fold in the pie filling and whipped topping until blended. Spoon into crust. Cover and freeze 8 hours or overnight. Remove from the freezer 15 minutes before serving. Serves 8. __________________________________
Lowfat Vegetable Omelet
Makes 1 omelet Ingredients: a.. 3/4 cup fat-free egg substitute or 6 egg whites b.. 1/8 teaspoon black pepper c.. 1/8 cup non/lowfat cheese d.. 1/8 cup pineapple tidbits e.. 1/8 cup green pepper, chopped f.. 1/8 cup onion, chopped g.. 1 whole mushrooms, sliced h.. Ground paprika Directions: a.. Coat skillet with nonstick cooking spray, and preheat over medium heat. Place the egg substitute or egg whites in the skillet, and sprinkle with the pepper. Let the eggs cook without stirring for about 1 1/2-2 minutes. b.. Lift the edges of the omelet with a spatula, and allow the uncooked egg to flow below the cooked portion. Cook for another 1-2 minutes. c.. Add vegetables and cheese on one half of the omelet. Fold the other half over the filling, and cook for 1-3 minutes. d.. Sprinkle with the paprika. Nutritional Information: a.. Serving size: 1 omelet b.. Calories: 145 c.. Fat: 0.5 g d.. Cholesterol: 5 mg e.. Protein: 25 g f.. Fiber: 2.5 g g.. Sodium: 400 mg __________________________________
Low Fat Zesty Shrimp and Pasta
Prep Time: 10 min Total Time: 25 min Serves: 6 Calcium Source Low Fat Generally Nutritious Ingredients 1 lb. large cleaned shrimp 1 cup prepared GOOD SEASONS Zesty Italian Salad Dressing Mix for Fat Free Dressing, divided 2 cups sliced fresh mushrooms 1 small onion, thinly sliced 1 can (14 oz.) artichoke hearts, drained, cut into halves 1 Tbsp. chopped fresh parsley 1 pkg. (9 oz.) DI GIORNO Pasta, any variety, cooked as directed on package (wheat is best for you) 1/4 cup KRAFT 100% Grated Parmesan Cheese Preparation COOK and stir shrimp and 1/2 cup of the salad dressing in large skillet on medium-high heat 2 minutes. ADD mushrooms, onion, artichoke hearts and parsley. Continue cooking until shrimp are pink and vegetables are tender. TOSS with hot cooked pasta and remaining salad dressing. Sprinkle with cheese. Great Substitute: Prepare as directed, substituting scallops for shrimp. Nutrition Bonus This low fat Italian entree incorporates food from a variety of food groups. Diet Exchange 2 Starch,1 Vegetable,2 Meat (VL) __________________________________
Greek Chicken Estimated POINTS® Per Serving | 7 Servings | 4 Ingredients 1 Tbsp olive oil 1/2 cup Green Onions 2 cloves minced garlic 4 boneless chicken breast, 3oz 2 tsp dried rosemary 28 oz canned tomatoes 1 cup fat-free chicken broth 1/2 cup feta cheese 1 oz olive(s) Instructions Season chicken with salt/pepper and rosemary, Brown in oil on high heat, add onion and garlic, sauté till translucent, add tomatoes with juice and chicken broth, cover and simmer until chicken is cooked through, about 10 minutes. Remove chicken to serving plate. Boil sauce on high heat until thickened, about 10 minutes. Add cheese and olives, simmer and stir until heated through. Pour over chicken, or put chicken back in pan to serve later. Special Notes serve this over Brown Rice, 1/2 cup(2 pts) with a greek salad (low fat dressing). It is delicious and good enough for company. This is a modified version of a Sara Molton recipe. Set Up Your Kitchen!!
Diet Food Weighing Scales
George Foreman for less Fat!
Cookbook
Grills
Measuring Devices
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