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copyright 2004 Andrew Cavanagh, all rights reserved.
Insulin is a "fat storage" hormone. Insulin helps your body store fat and prevents your body from burning stored body fat for energy. So how does insulin have such a profound affect on fat storage?
Insulin stimulates an enzyme called lipoprotein lipase. Lipoprotein lipase is responsible for transporting fatty acids into your fat cells and keeping them there which is wonderful if you want to gain fat but disastrous if you want to lose it.
To make matters worse insulin inhibits another enzyme called hormone-sensitive lipase. Hormone sensitive lipase releases fat from the fat cells into the blood so they can burned for energy. Less hormone-sensitive lipase due to excess insulin means less fat burning.
So how do you control insulin and stop this fat storage cycle?
Your body releases insulin to help blood sugar or blood glucose move from your bloodstream into your cells. So insulin is released primarily when you eat foods that convert to blood sugar and especially when you eat carbohydrates.
So choosing carbohydrates that convert into blood glucose more slowly is essential to control insulin. I suggest you eat mainly carbohydrates low on the glycemic index. The glycemic index is a list of foods given a rating based on how quickly they convert to blood glucose in the body. A food that has a low rating on the glycemic index will convert more slowly to blood glucose in your body. The slower blood glucose is released into your body the less insulin will be released. And lower levels of insulin should mean better health, less fat storage and more fat burning.
The other essential factor in controlling insulin is releasing insulin's opposing hormone glucagon. Glucagon has the opposite functions in the body as insulin, inhibiting the fat storage enzyme lipoprotein lipase and stimulating the fat burning enzyme hormone-sensitive lipase. Glucagon is released when you eat protein so having protein with every meal can help to control insulin and burn fat. For health reasons it's best to choose low fat sources of protein like fish, turkey breast, chicken breast, tofu or crossflow microfiltered whey protein isolate.
You should have about twice the volume of fruit and vegetables as protein. Getting the protein/carbohydrate ratio in your diet right is probably the most important weight loss skill you could learn because this is the key to keeping insulin under control. Remember insulin is the fat storage hormone, so keeping insulin under control is crucial to your weight loss program.
The correct ration of protein to carbohydrate for insulin control is probably around twice the volume of carbohydrate to protein. So if you have, say, chicken breast around the size and thickness of the palm of your hand for protein you should have fruit and vegetables around twice that volume or around the volume of your clenched fist.
So to control insulin, eat low fat protein with every meal and eat fruit and vegetables low on the glycemic index as your main source of carbohydrates. And eat around twice the volume of carbohydrates as protein.
Andrew Cavanagh is a professional health writer and speaker and a member of the Australasian Medical Writer's Association. He is the author of One hour to glorious health and permanent weight loss and the groundbreaking From depression to glorious health. Both books can be downloaded free at www.geocities.com/glorioushealth
I really appreciate the motivational comments greatly.
I think they will help me a great deal this year. I have MS and have to work at being "well" so that means losing weight and eating correctly at the same time. I cannot be lazy. I feel like you will help me!!! Thanks a bunch!
Jett
I really do hope they help...
Have you printed any for yourself? Here is another one for you...
Motivational
IT'S ALWAYS A GOOD TIME TO CHANGE
The first step toward getting somewhere is to decide that you're not going to stay where you are.
You're a product of your environment. So choose an environment that will best develop you toward your goals.
Analyze your life in terms of your environment. Are the things around you helping you toward your success or are they holding you back?
Your world today is a living expression of how you are using and have used your mind. It's something that you can change at any time.
1 cup low-fat (1 percent fat) buttermilk 1/2 cup quick-cooking rolled oats 2/3 cup miller's bran (unprocessed, uncooked wheat bran) 1 large egg, or 1/4 cup egg substitute 1/4 cup whole wheat flour 2 teaspoons sugar 3/4 teaspoon baking soda 1/4 teaspoon salt
Combine the buttermilk, oats, and bran in a large bowl. Let stand 5 minutes. Add the egg and beat until blended.
In a small bowl, mix the whole wheat flour, sugar, baking soda, and salt until blended. Add to the bran mixture and blend until all the flour is moistened.
Prepare a hot skillet or griddle with non-stick pan spray. Pour in about 1/4 cup batter for each pancake. Cook about 3 minutes, or until bubbles form on the top and the edges are dry. Turn and cook the pancakes about 2 minutes more.
Makes 8 pancakes (4 servings).
Nutritional Information Per Serving (2 pancakes): Calories: 136, Fat: 3 g, Cholesterol: 55 mg, Sodium: 462 mg, Carbohydrate: 24 g, Dietary Fiber: 7 g, Sugars: 6 g, Protein: 8 g.
1 package frozen artichoke hearts* 1 cup fresh or frozen asparagus **, cut in bite sized pieces 1/2 fresh or frozen peas ** 1 Tablespoon chopped onion 1-2 Tablespoons extra virgin olive oil Salt & pepper to taste
In a large sauté pan gently cook the onion in the olive oil. You're not trying to brown them in this recipe, just get them translucent. Add the "brick of artichokes", cover the pan and keep the heat medium low. Check after a minute or two and "help" the artichokes to break apart from one another. Cover again for a few more minutes, till the artichokes are getting cooked. Next add the asparagus, cover and cook for another minute or two. Add the peas, stir every thing together, add salt & fresh ground pepper to taste, recover and cook, checking every few minutes till everything is done to your liking.
ECC for whole recipe is 20 gm. carbs.
This will serve 4-5 people as a side dish,
for 4-5 gm. ECC each. *
Tips from recipe owner
I do, specifically, recommend frozen artichoke hearts in this recipe. Preparing fresh artichokes to use only the hearts is both a pain in the neck and not terribly economical. When I find fresh artichokes I prepare them whole, either stuffed or steamed with olive oil and vinegar (or lemon juice & garlic) for dipping. Don't use canned artichoke hearts, or peas or asparagus for that matter. Yecch! ** IMHO, absolutely nothing tastes like fresh, but frozen is not bad in this recipe. The nice thing is that, if you keep a supply of frozen veggies, you can have this "company worthy" vegetable dish on the spur of the moment.
Diabetic Vegetable Casserole
1 cup peas 1 cup green beans 1 cup carrots, sliced 1 cup mushrooms 1 egg 1 teaspoon margarine, melted 1/2 cup milk Salt and pepper, to taste Vegetable cooking spray
In a small saucepan cook the vegetables in a small amount of boiling salted water until crisp-tender. Remove from heat and drain. Chop the vegetables fine. In a bowl, whip the egg until lemon colored; add the margarine and milk.Blend well. Add the chopped vegetables, salt, and pepper. Pour the mixture into a baking dish coated with vegetable spray Cover. Bake at 350-degrees for 45 mins, or until set.
You agree and understand that you will be receiving the Diet-Depot-Newsletter which include some In-house (ads from the publisher) and third-party advertising (ads from merchants). These products are to compliment the newsletter and to help you with your weightloss and health needs.
If you do not wish to receive any further issues,
please use the unsubscribe address included in every issue to you.
Let's commit to eat a well balanced diet. It is important for your health. Not just for losing weight. It should become a life time commitment. Learn to enjoy all kinds of foods.
When you do not eat a well balanced diet...health problems can occur...
such as...
weak bones, low energy, cancers, unhealthy looking skin and hair, clogged arteries, blood pressure problems,...the list goes on and on...
So try to have some fruit throughout the day....
Some vegetables with lunch and dinner.
You can even make a vegetable a in between meal snack.
Start to eat fiber...toss out fibreless breads and cereals...
Stock up with the healthier oils, such as Olive Oil and Canola Oil.
In the Butter Isle...
Try Smart Beat Butter Spread....and some others in that category.
They are Transfat free...
Milk is loaded with calcium plus...
Drop 1% with your milk...then later on..try dropping another percent.
And you still get all the nutrients!!
This year..think when you shop at the grocer and think before you eat...
Learn, Plan, Prepare, Enjoy....
Serving Sizes are Important
Foods that have a high percentage of fat, or simple carbohydrates that are mainly sugars will slow down your goal of weight loss and are just not healthy!!
Learn to read food labels....
Don't just read the calories and the grams, learn to figure out the percentage of the total of calories, that are from the fats and sugars in the product.
Learn what size is a standard serving size according to the USDA Food Pyramid.
3. I will cut out all caffeine. (To motivate yourself - Buy decaf teas and coffees)
(You can start slow...Mix decaf coffee with Regular Coffee,
Next week, make it less regular coffee and more decaf...
do this till it is all decaf)
4. I will get healthier teeth and gums... (To motivate yourself - buy a Spin Brush, Listerine to fight gingervitious, Act for more fluoride, a dental floss tool, a whitening toothpaste and a tarter fighting toothpaste.)
5. I will cut out potatoes and french fries ( Try Sweet Potatoes and Yams)
6. I will cut out my before bedtime snack.
7. I will eat a healthy breakfast. No more junk or skipping breakfast!
8. I will start to exercise. Start slow and add more time on each week or two.
Weight Watchers is a commercial weight loss program that focuses on balanced low fat nutrition, exercise and group counseling. Its latest diet creation is called the "Winning Points Plan." Every item of food from pizza to ice cream to carrots to bread has a points value based on its nutritional content. You may eat as you like as long as you stay within your daily allotment of points. You are assisted by a points "calculator" and recipes provided by Weight Watchers.
Weight Watchers Online
Find 1000 delicious, healthy recipes! With Weight Watchers®, you can eat the foods you love & still lose weight! Go Now!
The online version of the traditional weight loss center-based weight loss program. The online version follows the "Winning Points Plan," which focuses on balanced low fat nutrition, exercise, 24/7 online chat and support groups. Included is a newsletter as well. The Online Winning Points Plan does an effective job of teaching portion control and educates the dieter on what nutritional value certain foods have.
The Atkins diet regimen is a low carbohydrate, high protein diet. Atkins Diet proponents claim carbohydrates feed the fat in your body. You don't suffer from the common weight loss problem of constant hunger. His program encourages weight loss and better health by forcing the body to use stored body fat as fuel rather than metabolized carbohydrates. The basis of his diet is to eat a lot fat and proteins and to consume only a few carbohydrates, which puts the body in a state of ketosis, which increases metabolism and balances blood sugar. With this diet you feel full longer than consuming carbohydrates. Once weight loss has occurred, you start a maintenance and ratios of carbs and proteins/fat is changed. The plan balances insulin and glucose by reducing carbohydrate consumption and increasing protein and fat.
A commercial program that has made the transition from weight loss center-based, like Weight Watchers and Jenny Craig, to an online weight-management program. It is a reduced calorie diet that focuses on balanced nutrition (60 %carbs/ 20%fat/ 20%protein) which follows the Food Guide Pyramid. Nutri/System's approach revolves around the consumption of pre-packaged meals, which can be convenient and helpful in dealing with controlling your portion size. The key to the success of this diet is the transitional period where the client goes from pre-packaged to regular, prepared meals. You are assisted by a wealth of on-line support, counseling and informational resources.
eDiets is a commercial online weight-loss program. They provide full online support with recipes, information on exercise, customized diet plans and the latest scientific information. eDiets.com understands that there is no single dietary program that works for all people, which is why they provide weight-loss and healthy eating plans customized for each individual member. It does not matter if the member is a type 2 diabetic, a vegetarian who prefers to dine out, or an aspiring gourmet; eDiets' personalized plans, updated weekly, are developed to reflect each member's unique needs and lifestyle. Members receive customized weekly meal plan updates inclusive of corresponding recipes and grocery shopping lists, can access a wealth of health and wellness tools and information, and can interact with other dieters on our support and chat boards. Because eDiets exists entirely online, they are completely accessible 24/7. eDiets recommends only the healthiest
of the 12,000 items on supermarket shelves. The eDiets weight-loss program follows the guidelines of the Partnership for Healthy Weight Management, and all menu plans adhere to the USDA Food Guide Pyramid and the Unified Guidelines. eDiets does not sponsor its own line of food, and weight-loss drugs are not a part of the program.
An eDiets membership currently costs just $5 a week to join.
What Type of Diets Does eDiets Offer? eDiets offers over a dozen custom diet plans including special needs diets along with the highly regarded Atkins and Zone Diets.
ediets members have access to personalized diet & fitness plans, expert guidance, 24/7 support and a variety of other services to help them manage their weight and live happier, healthier lives.
"A good attitude and a bad attitude are really just two different ways of looking at the same situation."
~ Author Unknown to me...
The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.
~ Author Unknown to me...
"Keys to success...
Research your idea, Plan for success, Expect success, & just plain do it!
It amazes me how many people skip the last step!
Practice being a "doer" and success will follow you every step of the way!" ~ Josh S. Hinds
MOTIVATION
YOU HAVE THE POWER TO SUCCEED
Nothing will happen by itself. It will all come your way once you understand that you have to make it come your way. Life to a large extent is what you make of it.
Success on any major scale requires you to accept responsibility. Choose the thoughts and actions that will lead you to success. Nobody can do it for you. Only you can make it happen. You're the only one that has to live your life.
The day you take complete responsibility for yourself, the day you stop making any excuses, that's the day you start on the road to success.
You have the power to succeed at anything. The power to fulfill your dreams is within you.
There is no achievement without a goal. In whatever position you find yourself, determine your primary objective first. Until your thoughts are linked to a purpose there can be no accomplishment.
Only you can determine what you want out of life. You decide on your major objectives and goals. A goal gives you a place to start.
If you don't know where you're going, how can you expect to get there? The world always makes room for the person whose words and actions show that they know where they're going.
The first essential ingredient of success is to
know what you want.
We load up on the healthy treats and make sure to bring a healthy treat of our own when we're invited to a gathering so we have at least one thing healthy to eat!
I will focus on cutting down even more on refined sugars, especially products sweetened with "high fructose corn syrup." That stuff is even worse for you that white sugar and you find it almost everywhere now in processed foods. Yikes!
Here is a recipe Sharon would like to share...
Take a bunch of fresh, raw pecans (shelled) and spread them out in a single layer on a cookie sheet.
Bake in a preheated 350 degree oven for 12-15 minutes or until they just start turning brown.
You'll know by the smell when they're done.
(It's heavenly, and so is the taste!)
Who needs junk food when you can enjoy these fresh out of the oven?
You agree and understand that you will be receiving the Diet-Depot-Newsletter which include some In-house (ads from the publisher) and third-party advertising (ads from merchants). These products are to compliment the newsletter and to help you with your weightloss and health needs.
If you do not wish to receive any further issues,
please use the unsubscribe address included in every issue to you.
Simple. Undeniably. Your own level of insanity helps you decide on whether a joke is a yay or nay. YAY if it survives the initial voting process, otherwise NAY! Only YAY jokes are good enough for this asylum!
A newsletter for moms looking for freebies, coupons, places to shop, resources for work at home, parenting tips, family resources, stuff for kids and more!
When people with high blood cholesterol ate about one ounce of almonds a day, their "bad" LDL cholesterol dropped by four- percent. If they ate two ounces, it dropped by nine-percent. "Good" HDL cholesterol rose slightly.
Almonds have 165 calories per ounce it is important not to over indulge!!!
Coffee Lovers Beware!
While you are Gift Shopping at the Mall this Holiday Season... Steer away from the 300-calorie Starbucks Frappuccino!!
Beware of all these high calorie coffee drinks!!
MOTIVATION
BELIEF MAKES EVERYTHING POSSIBLE.
In order to succeed, you must first believe you can. The only thing that stands between you and what you want from life, is the will to try it and the faith to believe that it's possible.
The only true limit to your realization of tomorrow will be your doubts of today. The moment you carry the conviction of belief, in that moment your dream will become reality.
This Christmas she will be spending time with Family and Friends and enjoying alot of holiday eating.
She has to cut sugar, salt and drink diet soda on her regular diet, but she claims she is going to mess up with the sugar over the holidays.
Kathy...
Please think twice...eat the sugar in moderation...
Be strict with the salt...if you can...
Prepare some sugar free desserts featured in these issues and enjoy them!!!
Casey Age 48
She is Diabetic...
This holiday she is going to church, and having lunch and dinner with her family. She plans to go to less places and eat less, so she can stay on her diet.
Casey...
It is hard to turn down invitations at this time of year...
If you go to a few more seasonal gatherings than you expected...
Why don't you bake a sugar free dessert from the recipes in these 2 issues
How Sweet it is Without Sugar! Part 1 and Part 2.
Bring it with you as a holiday dessert to the guest...
This way you know there will be a sugar free dessert just for you!
From The Diet-Depot's Guestbook...
MaryFrom West Texas...
Wanted to see more diabetic recipes...
Mary...
I hope these issues, Part 1 and 2, have provided you with some that you can use...
If you have any to share...let me know...
Alicia From Mexico...
Stated...Besides the Diabetic recipes, I would love to have recipes to control Cholesterol and to Lose Weight.
Alicia...
Here are the Sugar-Free Recipes...
I will work on the other topics you requested!!
Terri From Wisconsin...
Wanted more on How to jumpstart your metabolism!
Terri...
I will try to get another issue out on jumpstarting your metabolism
Meanwhile have you read these 2 issues? It may benefit you...
Be Sure to Visit Part 1 of this issue for the First Set of Recipes
and Article, Links and more...(link towards beginning of this issue)
I give credit to recipes, when I know the credit source.
If anyone knows the source of a recipe that I am not aware of...
Please let me know and I will gladly give credit for it.
"Cook'n for Diabetics" -- hundreds of recipes especially for those with dietary restrictions.
Sugar-Free Maple-Flavored Syrup
This is from "Simply Sweet," a booklet published several years ago by Equal (NutraSweet).
1 cup apple juice 2 1/2 teaspoons cornstarch 1 tablespoon margarine or butter 6 packets Equal or 1 3/4 teaspoons Equal Measure 1 teaspoon each: maple flavoring and vanilla
Combine juice and cornstarch in small saucepan. Cook, stirring, until thickened and bubbly. Cook, stirring, 2 minutes more. Remove from heat. Stir in margarine, sweetener, maple flavoring and vanilla. Serve over pancakes, waffles or French toast.
Makes 1 cup (16 1-tablespoon servings), each serving: 18 calories, 3 grams carbohydrates, 1 gram fat, 9 milligrams sodium. In Diabetic Food Exchanges -- free food.
Sugar-Free Fruitcake
1 cup chopped golden raisins 1/2 teaspoon salt 1 - 1/2 cups chopped walnuts 1 cup chopped cranberries 1 cup crushed pineapple 1/4 cup grated lemon peel 1 cup flaked coconut 1/3 cup orange juice 8 grams packets sugar substitute 1 teaspoon ground mace 1 teaspoon ground allspice 1 teaspoon baking soda 1 - 1/2 cups all-purpose flour
Mix sugar substitute with orange juice. Pour over chopped cranberries. Soak 1 hour, mixing often. Mix raisins, nuts, coconut, lemon rind in flour until well coated. Add cranberries and orange juice mixture. Sprinkle baking soda over mixture, and mix. Mix in spices. Fold in crushed pineapple. Pour batter into a greased and floured 9 inch loaf pan. Bake at 325 degrees F. (165 degrees C) for 40 minutes. Cool.
Diabetic Cherry Pie 8 servings
9" unbaked pie shell 2 Egg yolks 2 cups Unsweetened cherries 1/4 cup Evaporated milk 1/4 cup Soft margarine 1 tablespoon Flour 2 Egg whites 1/2 teaspoon Vanilla extract 1/2 cup Sugar replacement 2 teaspoons granulated sugar replacement
Drain cherries; pout into unbaked pie shell.
Cream margarine, flour, and sugar replacement.
Add egg yolks and beat until smooth.
Add evaporated milk and vanilla extract.
Pour over cherries. Bake at 450F for 10 minutes. Reduce heat. Bake at 350F for 30 minutes.
Whip egg whites until soft peaks form. Add granulated sugar replacement; whip until thick and stiff. Top pie filling with meringue, carefully sealing edges.
Bake at 350F for 12-15 minutes, or until delicately brown.
1 serving (1/8 of pie) = 1 fruit, 1 fat, plus pie shell exchange calories = 88 plus pie shell calories
CHOCOLATE CHIP COOKIES Makes 2 dozen cookies.
1/3 c margarine, softened 1 egg 1 tsp. vanilla extract 2/3 c low-cal sweetener 3/4 c. all-purpose flour 1/2 tsp. baking soda 1/4 tsp. salt 1/2 c semi sweet chocolate chips
With an electric mixer, cream margarine for 1 min. Add egg and vanilla and beat on high for 1 min. Add sweetener and beat till well blended. Combine flour, baking soda and salt; beat into mixture until smooth. Stir in chips.
Drop from small spoon onto ungreased baking sheet. Flatten slightly with back of spoon. Bake at 375f (190C) for 8-10 minutes or until browned on bottoms. Cool on rack. Store in airtight container.
Makes 2 dozen cookies.
Nutritional Information: Per serving energy: 62 cal Protein: 0.9g Fat: 4.1g Carbohydrates: 5.9g
Low-Fat Sugar-Free Raisin Bars
1 c. raisins 1/2 c. water 1/4 c. margarine 1 tsp. ground cinnamon 1/4 tsp. nutmeg 1 c. all-purpose flour 1 egg, lightly beaten 3/4 c. unsweetened applesauce 1 tbsp. sugar substitute 1 tsp. baking soda 1/4 tsp. vanilla extract
In a saucepan, over medium heat, cook the first 5 ingredients until margarine is melted; continue cooking for 3 minutes. Add all remaining ingredients. Spread into an 8-inch square baking dish that has been sprayed with nonstick cooking spray. Bake at 350 degrees for 25 to 30 minutes or until lightly browned.
Makes 8 servings.
Calories...92...Fat...2 g...Fiber...0.6 g. Points...2.
KEY LIME PIE
From NUTRASWEET
8 servings
1 c Graham cracker crumbs 3 tb Melted Margarine 2 tb NutraSweet (r) Spoonful (tm) 1 1/4 oz Envelope Unflavored gelatin 1 3/4 c Skim milk 8 oz (1) Pk Reduced Fat Cream -Cheese, Softened 1/3 c To 1/2 c fresh lime juice 1/2 c NutraSweet(r)Spoonfull(tm) Lime Slices Mint Sprigs
Combine Graham Cracker Crumbs, Margarine and 2 Tbl NutraSweet (r) Spoonful (tm) in bottom of 7-inch springform pan; Pat evenly on bottom and 1/2 inch up the side of the pan.
Sprinkle Gelatin over 1/2 cup of the milk in a small saucepan; Let stand 2 to 3 minutes.
Cook over low heat, stirring constantly, until gelatin is dissolved. Beat cream cheese until fluffy in small bown; beat in remaining 1 1/4 cups milk and the gelatin mixture.
Mix in lime juice and 1/2 cup NutraSweet (r) Spoonful (tm). Refrigerate pie until set, about 2 hours. To serve: Loosen side of pie for pan with small spatula and remove side of pan. Place pie on serving plate; Garnish with lime slices and mint.
Makes 8 servings Nutritional Information Serving size 1/8 pie (45 degree slice)
2-1/4 cups water 1/2 cup lemon juice 10-3/4 teaspoons Equal® for Recipes or 36 packets Equal® sweetener or 1 1/2 cups Equal Spoonful 1/3 cup plus 2 tablespoons cornstarch 2 eggs 2 egg whites 1 tsp finely grated lemon peel (optional) 2 tbsp margarine 1 to 2 drops yellow food color (optional) 3 egg whites 1/4 tsp cream of tartar 3-1/2 teaspoons Equal® for Recipes or 12 packets Equal® sweetener NOTE: Equal® Spoonful™ cannot be used in meringue recipes
Prepare Baked Pie Crust.
Mix water, lemon juice, 10-3/4 teaspoons Equal® for Recipes and cornstarch in medium saucepan. Heat to boiling over medium-high heat, stirring constantly; boil and stir 1 minute. Beat eggs and 2 egg whites in small bowl; stir in about 1/2 the hot cornstarch mixture. Stir this egg mixture into remaining cornstarch mixture in saucepan; cook and stir over low heat 1 minute. Remove from heat; add margarine, stirring until melted. Stir in food color. Pour mixture into baked pie shell.
Beat 3 egg whites in medium bowl until foamy; add cream of tartar and beat to soft peaks. Gradually beat in 3-1/2 teaspoons Equal® for Recipes, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in preheated 425ºF oven until meringue is browned, about 5 minutes. Cool completely on wire rack before cutting. Makes 8 servings.
Nutrition information per serving: 187 cal., 5 g pro., 22 g carbo., 9 g fat, 58 mg chol., 149 mg sodium
Food Exchanges: 1-1/2 Bread, 2 Fat
48% calorie reduction from traditional recipe
Source: Equal
DIABETIC CRUNCHY CHOCOLATE RAISIN FUDGE Makes 40 servings
1/4 cup Diet margarine 1 1/3 cup Non-fat dry milk 2/3 cup Cocoa powder 1 cup Sugar(artificial equivalent) 1/3 cup Evaporated non-fat milk 2 tsp. Vanilla 1 cup Rice Krispies 1/4 cup Raisins
Mix margarine and milk powder until crumbly. Add cocoa and artificial sweetener. Mix until blended. Add evaporated milk and vanilla.
Mix until almost smooth and sticky. Remove from bowl and mix in Rice Krispies with hands. Continue mixing with hands until fudge is smooth and shiny. Shape into 2 10-inch long rolls.
Wrap in clear plastic wrap. Chill until firm. To serve, cut into 1/2 inch thick slices.
Makes 40 servings. Store in refrigerator.
Nutritional Info: 1 serving = 1/5 milk, 1/4 bread, and 1/2 fruit exchange, 30 calories
CHERRY ANGEL TRIFLE Serves: 16
1 pkg. (.3 oz.) sugar-free cherry gelatin 1 c. boiling water 1 prepared angel food cake (10 inches), cut into 1-inch cubes 1 can (20 oz.) light cherry pie filling 1 carton (8 oz.) frozen nonfat whipped topping, thawed
Dissolve gelatin in water; refrigerate for 15 minutes. Place half of the cake cubes in a 3-qt. trifle or serving bowl; top with half of the gelatin and pie filling. Repeat layers. Top with whipped topping. Refrigerate for at least 1 hour.
1 3/4 cups graham cracker crumbs 1/2 cup butter 1/2 teaspoon ground cinnamon 1 (.6 ounce) package sugar free lemon flavored gelatin 1 cup boiling water 1 (8 ounce) package reduced fat cream cheese 2 teaspoons vanilla extract 1 cup frozen light whipped topping, thawed
Preheat oven to 350 degrees F (175 degrees C). In a medium bowl, combine graham cracker crumbs, butter and cinnamon. Mix well and press into the bottom of a 9 inch square pan. Bake in preheated oven for 8 to 10 minutes. Remove from oven and allow to cool.
Dissolve lemon gelatin in boiling water. Let cool until thickened, but not set. In a large bowl, beat cream cheese and vanilla until smooth. Blend in lemon gelatin. Fold in whipped topping.
Pour filling into crust. Sprinkle top with graham cracker crumbs. Refrigerate over night.
Calories 205 - Protein 6g - Total Fat 12g - Sodium 332mg - Cholesterol 30mg - Carbohydrates 18g
Sugar Free Chocolate Frosting
From DebbiesKitchen.com
1 small package 3.9oz. of sugar free instant chocolate pudding
Low fat milk for preparing the chocolate pudding
1 eight-ounce package of fat free cream cheese
1 small container 8-oz. of fat free or lite frozen whipped topping
Allow the fat free cream cheese and the frozen fat free or lite whipped topping to soften while you prepare the chocolate pudding.
Prepare the chocolate pudding in a large bowl as directed but use low fat milk or skim milk. Use 1-1/2 cups of milk per 3.9 oz. box of pudding.
Place the fat free pudding into the refrigerator to chill and thicken.
Blend together the softened fat free cream cheese and the softened fat free whipped topping.
Add the chilled, thickened fat free chocolate pudding to the fat free cream cheese/whipped topping mixture and blend together very well.
Frost your cake.
*Note…For a thicker frosting simply leave out the milk, blend the softened fat free cream cheese and the fat free whipped topping together and then blend in the dry package of the sugar free chocolate pudding, the frosting will be thicker and you will have more control over it, at this point you can add milk as/if needed.
Use an electric mixer to blend the cream cheese, whipped topping and pudding together.
Refrigerate any left over frosted cake.
SUGAR FREE WHIPPED TOPPING
Serving Size : 24
Categories : Low-Fat/Low-Cal Cakes Toppings
1/2 cup Instant dry milk 1/3 cup Cold water 2 tablespoons Lemon juice 2 tablespoons Sugar 1/4 cup Equivalent-sugar substitute /2 teaspoon Vanilla
Combine dry milk and water and refrigerate for 30 minutes. Beat at high speed for 4 minutes. Add lemon juice to whipped milk and beat at high speed for 4 minutes. Stir sugar and sugar substitute together and add gradually to the whipped milk while it is being beaten. Add vanilla to whipped topping and refrigerate until used. Can be spread on top of pies or used as a garnish for pies, puddings, or gelatins. It should be prepared as close to serving time as possible since it loses volume after a period of time.
1 serving = 2T exchanges= free (1/3 c is 1 veg exchange)
calories=12
These Below are From Splenda.com site
Peach Green Tea Punch
Preparation Time: 10 min. Makes: 8 (8 oz.) servings
6 cups Water 6 bags Peach-Flavored Green Tea 3 bags “Constant Comment”®* Tea 2/3 cup SPLENDA® Granular 2 Tbsp. Fresh Lemon Juice 2 cups Peach Juice or Peach Nectar
Bring water to a boil. Pour into large heat resistant pitcher or bowl. Steep tea bags in hot water to make a strong tea. Remove tea bags. Add SPLENDA® Granular, lemon juice and peach juice or nectar. Refrigerate until ready to serve.
Nutrition Information per Serving
Serving Size
8 oz
Total Calories
30
Calories from Fat
0
Total Fat
0 g
Saturated Fat
0 g
Cholesterol
0 mg
Sodium
10 mg
Total Carbohydrates
8 g
Dietary Fiber
1 g
Sugars
5 g
Protein
0 g
Exchanges per serving: 1/2 fruit
This recipe, when compared to a full sugar version, represents a 55% reduction in calories, a 54% reduction in total carbohydrates and a 61% reduction in sugar!!
* “Constant Comment”® is a registered trademark of R.C. Bigelow, In
8 Cups Apple Cider 1/2 Cup SPLENDA® Granular 16 Whole Cloves 6 Whole Allspice 5 Whole Cinnamon Sticks 1/3 Cup Fresh Lemon Juice 1/2 Cup Dried Cranberries (Craisins) 8 thin orange slices 8 thin lemon slices
Place cider, SPLENDA® Granular, spices. Lemon juice and craisins in a medium size pot. Heat over medium low heat 30-60 minutes. Do not boil. The longer the cider is heated the more intense the flavors become.
Add fruit slices approx. 10 minutes before serving. Serve warm.
Nutrients Per Serving
Total Calories
65
Calories from Fat
0 g
Total Fat
0 g
Saturated Fat
0 g
Cholesterol
0 mg
Sodium
0 mg
Total Carbohydrate
17 g
Dietary Fiber
0.19 g
Sugars
15 g
Protein
0 g
Vitamin A
0%
Calcium
0%
Vitamin C
4%
Iron
0%
Dietary Exchanges
Fruit
1
This recipe represents approximately the same nutritional statement as a traditional mulled cider recipe.
Dough 1 cup reduced calorie margarine (25% less fat & calories) 1/4 cup SPLENDA® Granular 1/4 cup egg substitute 2 3/4 cup all-purpose flour 3/4 cup reduced fat sour cream (25% less fat)
In a medium bowl, beat margarine with an electric mixer on medium speed for one minute. Add egg substitute and continue beating for 30 seconds.
Add SPLENDA® Granular and beat on medium speed for one minute. Add flour and beat for another minute. Mixture will form a soft, sticky dough.
Add sour cream and continue beating until combined.
Divide dough into 4 equal parts. Wrap each part in wax paper and refrigerate for 2 hours or overnight.
Filling
Preheat oven to 375° F. Place wrapped dough in freezer for 20 minutes. Meanwhile, mix SPLENDA® Granular and cinnamon in medium bowl and set aside. Lightly grease a cookie sheet and set aside.
Remove one portion of the dough from the freezer at a time. On a floured surface, pat dough into a 5" circle, turning and sprinkling with flour to keep the dough from sticking.
Scrape working surface clean and spread a 1/2 cup of the cinnamon filling over the surface.
Place dough on filling and pat into a larger 10-12 inch circle. (Top and bottom of dough will now be covered with the filling)
Cut circle into 8 wedges. Place 1 teaspoon of raisins at wide end of each wedge and roll dough to form a crescent. Place crescents on prepared cookie sheet.
Bake 10-12 minutes or until golden brown. Remove crescents from cookie sheet and cool on wire rack to room temperature.
Repeat process with remaining dough.
Nutrients Per Serving
Serving Size
1.1 oz. (32 g) one cookie
Calories
100
Carbohydrates
15 g
Protein
2 g
Dietary Fiber
1 g
Total Fat
4 g
Saturated Fat
1 g
Cholesterol
2 mg
Sodium
80 mg
Niki's No-Sugar Sugar Cookies
Preparation Time: 20 minutes Chill Time: 1 hour Bake Time: 7-9 minutes Serving Size: 2 cookies Makes: approximately 4 dozen cookies
3/4 Cup Unsalted Butter 1/4 Cup Light Butter 1 Cup SPLENDA® Granular 1 Tbsp. Vanilla Extract 1/4 Cup Egg Substitute 1/4 Cup Water 3/4 tsp. Vinegar (white or cider) 1 1/2 Cups All Purpose Flour 1 1/2 Cups Cake Flour 1/4 tsp. Salt 1 tsp. Baking powder
Preheat oven to 350°. Lightly oil a cookie sheet and set aside.
Blend together butters, SPLENDA® Granular and vanilla in a medium sized mixing bowl. Blend until butter is softened. Add egg substitute, water and vinegar. Mix briefly. Add flours, salt and baking powder. Mix using low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and place on a floured work surface. Divide dough in half. Pat each half into a circle. Cover with plastic wrap and refrigerate approx. 1 hour, allowing dough to chill.
Remove dough from refrigerator and roll out on a floured work surface to desired thickness (approx. 1/4 inch). Cut with cookie cutters. Place cookies on a lightly oiled cookie sheet.
Bake in a preheated 350° oven 10-12 minutes or until lightly browned on the back. Cool on a wire rack.
Nutrients Per Serving
Serving Size
2 cookies
Total Calories
120
Calories from Fat
63
Total Fat
7 g
Saturated Fat
4 g
Cholesterol
20 mg
Sodium
90 mg
Total Carbohydrate
12 g
Dietary Fiber
<1 g
Sugars
0 g
Protein
2 g
Dietary Exchanges
Starch
1
Fat
1
This recipe when compared to a traditional sugar cookie represents a 67% reduction in total carbohydrates, a 49% reduction in calories, a 58% reduction in cholesterol, a 22% reduction in fat and a 99% reduction in total sugars
Mix together shortening, margarine, SPLENDA®, egg and molasses.
Sift together and stir in dry ingredients. Mix thoroughly.
Chill dough in refrigerator until firm, about 2 hours.
Form into 16 balls. Place on cookie sheet and pat down gently with fork.
Bake for 10 to 12 minutes at 350° F. Do not over bake. Cookies will look chewy when they come out but they become crisp.
Nutrients Per Serving
Serving Size
1.1 oz. (32 g)
Calories
160
Carbohydrates
16 g
Protein
2 g
Dietary Fiber
1 g
Total Fat
10 g
Saturated Fat
2 g
Cholesterol
15 mg
Sodium
260 mg
Dietary Exchanges: 1 carbohydrate, 2 fat
SPLENDA® Citrus Angel Bites
A uniquely satisfying and indulgent guilt-free dessert!!! Makes 6 servings (approx. 36 "bites") Preparation Time 20 minutes Bake Time 10-15 minutes
Angel Bites
5 Egg Whites 1/3 cup SPLENDA® Granular 1 1/2 tsp. Vanilla Extract Pinch of salt
Preheat oven to 350°F. Lightly oil a 13x11 baking sheet. Set aside.
Separate egg whites from yolk. Discard yolk. Place egg whites in a medium sized bowl. Whip on high speed using an electric beater or wire whisk until frothy.
Add SPLENDA® Granular, vanilla extract and salt. Mix until stiff peaks form (about 20-30 seconds on high speed with an electric mixer).
Spoon slightly rounded tablespoons of egg whites onto prepared baking sheet. Bake in preheated oven 10-15 minutes or until golden brown. Remove from pan.
Sandwich Angel Bites with filling of choice. Place filling on the bottom of one Angel Bite and top with another so that the bottoms of the Angel Bites are facing each other and the filling is sandwiched between them. Repeat to make 3 filled Angel Bites per serving (using 6 unfilled bites).
Cooking Tip: If egg whites start to separate after sitting for a bit, just whisk them back together using a wire whisk.
Citrus Filling Juice from 2 oranges (approx.1/2 cup) Juice from 2 lemons (approx. 1/4 cup) 4 tsp. Cornstarch 3 Tbsp. SPLENDA® Granular 1 Egg yolk
Juice oranges and lemons to make approx. 3/4 cup of juice.
Blend SPLENDA® Granular and egg yolk together. Stir well. Add juice to egg yolk mixture. Mix thoroughly. Add cornstarch. Stir well.
Pour into a small saucepan. Cook over medium heat, stirring frequently, until thickened (approx. 2 min.). Chill until ready to use. Garnish Angel Bites with a dollop of whipped cream, some orange zest and a sprig of mint.
Nutrients Per Serving
Total Calories
80
Calories from Fat
9
Total Fat
1 g
Saturated Fat
0 g
Cholesterol
45 mg
Sodium
50 mg
Total Carbohydrate
14 g
Dietary fiber
1 g
Sugars
7 g
Protein
4 g
Dietary Exchanges: 1 Carbohydrate
SPLENDA® Raspberry-Peach Angel Bites
A uniquely satisfying and indulgent guilt-free dessert!!! Makes 6 servings (approx. 36 "bites") Preparation Time 20 minutes Bake Time 10-15 minutes
Angel Bites
5 Egg Whites 1/3 cup SPLENDA® Granular 1 1/2 tsp. Vanilla Extract Pinch of salt
Preheat oven to 350°F. Lightly oil a 13x11 baking sheet. Set aside.
Separate egg whites from yolk. Discard yolk. Place egg whites in a medium sized bowl. Whip on high speed using an electric beater or wire whisk until frothy.
Add SPLENDA® Granular, vanilla extract and salt. Mix until stiff peaks form (about 20-30 seconds on high speed with an electric mixer).
Spoon slightly rounded tablespoons of egg whites onto prepared baking sheet. Bake in preheated oven 10-15 minutes or until golden brown. Remove from pan.
Sandwich Angel Bites with filling of choice. Place filling on the bottom of one Angel Bite and top with another so that the bottoms of the Angel Bites are facing each other and the filling is sandwiched between them. Repeat to make 3 filled Angel Bites per serving (using 6 unfilled bites).
Drain thawed raspberries and save juice. Place juice in a small saucepan.
Add cornstarch and SPLENDA® Granular. Stir well. Heat over medium heat until simmering and thick (approx. 2 min.).
Toss the thawed raspberries with thickened juice. Chill until ready to use. Garnish Angel Bites with sliced peaches, a dollop of whipped cream and a sprig of mint.
Cooking Tip: If egg whites start to separate after sitting for a bit, just whisk them back together using a wire whisk.
2 3/4 cups low-fat milk 3 tbsp. quick-cooking tapioca 1/4 cup egg substitute 1/2 cup SPLENDA® Granular 1/8 tsp. salt 1 1/2 tsp. vanilla extract
In a large saucepan, combine milk, tapioca, egg substitute, SPLENDA® Granular and salt. Stir until blended, approximately 30 seconds. Let stand for 5 minutes.
Heat the pudding over medium heat while stirring until pudding comes to a full boil.
Remove pudding from heat and add vanilla extract. Let cool at room temperature for 20 minutes. Stir once and serve.
Nutrients Per Serving
Serving Size
4.4 oz. (123 g)
Calories
80
Carbohydrates
13 g
Protein
6 g
Dietary Fiber
0 g
Total Fat
1 g
Saturated Fat
0 g
Cholesterol
2 mg
Sodium
130 mg
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Use in place 1 cup of honey and a pinch of baking soda
For 1 cup of sugar in standard baking recipes
Use 7/8 cup of honey and a pinch of baking soda
For 1 cup of sugar in main meal dishes
Use ¾ cup of honey
Or you can try....
Fruit Sweeteners... Commercial fruit sweeteners can usually be found in health food stores,
gourmet food stores and supermarkets.
These fruit sweetners usually are a combination of unsweetened pineapple syrup and concentrated pear and peach juices,
It is 1-1/2 to 2 times sweeter than regular sugar.
Diabetes Awareness
Control the ABC's of Diabetes
To make people with diabetes more aware of their higher risk for heart attack and stroke, the National Diabetes Education Program (NDEP) has launched a national campaign called "Be Smart for Your Heart: Control the ABC's of Diabetes". The campaign was designed to help people understand the basic keys to living with diabetes. "A" for hemoglobin A1c, "B" for blood pressure, and "C" for cholesterol - and learn the steps they can take to lower their risk of heart ailments. The NDEP's new brochure explains these points and includes a handy wallet card to help people keep track of the ABC's.
To obtain a copy of the brochure and wallet card, call 1-800-438-5383 or 1-800-DIABETES
The first low-calorie sweetener ever made is Saccharin, and it was discovered in way back in the year 1878.
Artificial sweeteners are considered "free foods" for diabetics and they do not raise blood glucose levels.
Aspartame is 180 times sweeter than sugar
The more popular brand names for aspartame are Equal, Sweetmate, and Spoonfuls.
Aspartame when heated breaks down and loses its sweetness.
It can be added to already cooked foods and foods after they cool down.
The loose granulated form of aspartame sugar substitute measures just like sugar...spoonful to spoonful...It has the same sweetness as sugar but has only 1/8 the calories of sugar.
Did you know that most low-calorie sweeteners are not digested by the body.
Except for aspartame, which is metabolized naturally by our bodies.
So please always check the labels on each sugar subsitute to see what is recommended when subsituting.
NOTE: Pregnant women are cautioned not to use Saccharin.
The glycemic index (GI)
is a dietary tool that is very useful for the control of diabetes and also weight loss. When you regularly eat low glycemic foods, it can help you control your blood sugar levels and also control your weight.
Please visit Diet-Depot's past issue on the Glycemic Index subject...
Beat egg whites until stiff. Add skim milk powder. Mix well. Add extracts and Sweet 'N Low. Spoondrop onto cookie sheet. Bake at 275°F for 45 minutes. Remove from sheet and dust with cinnamon.
32 Calories per cookie.
Christmas Tree Cookies
These delicious cookies are an ideal treat for tree-trimmers and carolers.
1/2 cup margarine 1/3 cup brown sugar, packed to measure 1-1/2 teaspoons Sweet'N Low Brown 1 large egg 1 teaspoon vanilla extract 2 cups plus 2-3 tablespoons all-purpose flour, divided 1 teaspoon baking powder 1 teaspoon ground cinnamon 1/4 teaspoon ground allspice 1/4 teaspoon salt 1/3 cup skim milk Few drops green food coloring 1-1/4 teaspoons red or green decorative sugar
1. In large bowl, beat together margarine, brown sugar, Sweet'N Low, egg and vanilla. In medium bowl, stir together 2 cups flour, baking powder, cinnamon, allspice and salt. Beat flour mixture into margarine mixture alternately with milk, ending with milk. With last addition of milk, add green food coloring until desired color is obtained. Shape dough into ball. Cover and refrigerate 1 hour.
2. Preheat oven to 375°. Divide
dough in half; return one half to refrigerator. On surface dusted with remaining 2 to 3 tablespoons flour with floured rolling pin, roll out remaining half of dough to 1/8-inch thickness. Using 3-1/2-inch tree-shaped cookie cutter, cut dough into tree shapes. Place cookies on ungreased cookie sheet. Reroll and cut scraps. Repeat with remaining half of dough. Sprinkle cookies with red or green decorative sugar.
3. Bake 8 to 10 minutes or until edges begin to brown. Remove to wire racks to cool. Makes 3-1/2 dozen cookies.
Per Serving (2 cookies): 104 calories, 2 g protein, 14 g carbohydrate, 5 g fat, 10 mg cholesterol, 84 mg sodium
1/2 cup margarine 1/2 cup granulated sugar, divided 2 teaspoons Sweet 'N Low 1 large egg 1 teaspoon coconut-flavored extract 1 teaspoon rum-flavored extract 1 1/2 cups all-purpose flour 2 teaspoons baking powder 1/4 teaspoon salt 1/2 cup skim milk 3 large egg whites, at room temperature 1 tablespoon confectioners' sugar (optional)
Preheat oven to 325° F. Spray small bundt pan (or 8 1/2 x 4 1/2 x 2 ¾ inch loaf pan) with nonstick cooking spray; set aside. In large bowl with electric mixer at high speed, cream margarine, ¼ cup plus 2 tablespoons sugar and Sweet 'N Low. Beat in egg, coconut extract and rum extract. In small bowl, combine flour, baking powder and salt. Add to creamed mixture alternately with milk, beating well after each addition. In large metal bowl with electric mixer at high speed, beat egg whites until soft peaks form. Gradually add remaining 2 tablespoons
sugar, continuing to beat until stiff; fold into batter. Spoon into prepared pan. Bake 40 to 45 minutes or until wooden toothpick inserted in center comes out clean. Cool on wire rack 10 minutes. Remove from pan and cool completely on rack.
Per serving: Calories 175
Plum Pudding
Pudding 1/2 cup margarine 1/4 cup brown sugar, packed to measure 1-1/4 teaspoons Sweet'N Low Brown 4 eggs 1/2 cup orange juice 1/2 cup raisins 1 cup diced dried mixed fruit 1/4 cup chopped pecans 1/4 cup all-purpose flour 1-1/2 teaspoons ground cinnamon 1/2 teaspoon ground allspice 1/4 teaspoon ground nutmeg 1 teaspoon grated orange peel 2 cups fresh whole-wheat bread cubes (4 slices)
Lemon Sauce 1 cup water 1 tablespoon cornstarch 1 tablespoon sugar 1/2 teaspoon Sweet'N Low 2 tablespoons margarine 1 tablespoon lemon juice 1/2 teaspoon grated lemon peel
For Pudding 1. Preheat oven to 375°. Spray 1-1/2 quart baking dish with nonstick cooking spray.
2. In large bowl with mixer at medium speed, beat 1/2 cup margarine, brown sugar, Sweet'N Low Brown and eggs until light and fluffy. Beat in
orange juice.
In medium bowl, toss together raisins, mixed fruit, pecans and flour. Add to egg mixture. Add cinnamon, allspice, nutmeg and orange peel. Stir until well-blended. Stir in bread cubes. Spoon into baking dish. Bake 35 to 40 minutes or until firm. Cool on wire rack.
For Lemon Sauce In small saucepan, combine water, cornstarch, sugar and Sweet'N Low. Cook over low heat, stirring, until thick and translucent, about 7 minutes. Remove from heat and stir in margarine, lemon juice and lemon peel. Serve warm or at room temperature. Makes 12 servings.
Per Serving: 230 calories, 4 g protein, 26 g carbohydrate, 13 g fat, 70 mg cholesterol, 180 mg sodium
1 quart apple cider or apple juice 1/2 cup water 5 whole cloves 5 cinnamon sticks 3 packets or 1 teaspoon Sweet 'N Low® 1/4 teaspoon ground ginger 1/4 teaspoon ground nutmeg
In a large saucepan over medium heat, bring all the ingredients to a boil. Reduce the heat and simmer 20 minutes. Strain the mixture, reserving the cinnamon sticks. Place 1 cinnamon stick in each of 5 mugs and pour 3/4 cup hot cider into each mug.
Per serving: Calories 105, Protein <1 gram, Carbohydrate 28 grams, Fat <1 gram, Cholesterol 0 mg, Sodium 10 mg.
teaspoons Equal® for RecipiesTMor 16 packets Equal® sweetener or 2/3 cups Equal® SpoonfulTM
2
Tablespoons strawberry spreadable fruit
1
egg, beaten
1
teaspoon vanilla
1/4
cup skim milk
1
cup self-rising flour
1
medium Granny Smith apple
2
teaspoons lemon juice
1/2
teaspoon cinnamon
1/4
teaspoon Equal® for RecipiesTMor 1 packets Equal® sweetener or 2 teaspoons Equal® SpoonfulTM
Directions
Beat margarine, Equal®, and spreadable fruit together until combined and creamy.
Mix together the egg, vanilla and milk. Add to the margarine mixture alternately with the self-rising flour. (The mixture will be thick.) Spoon mixture into a greased and parchment lined 8-inch round cake pan.
Peel and core apple; cut into slices. Dip slices into lemon juice. Place decoratively on top of cake mixture.
Bake in preheated 350 degree F oven for 30 minutes, or until toothpick comes out clean. Tourn out onto a towel; peel off parchment. Invert onto a wire rack with apple on top. Sprinkle with cinnamon and additional Equal® while cake is still warm.
1 small box instant sugar-free vanilla pudding 1 can red tart cherries packed in water 1 pie crust 14 packets of Equal Red food coloring Cornstarch or flour
Directions
Mix the pudding mix as directed on package. Spoon in a baked pie shell. Drain one can of cherries. Add 4 Tablespoons flour or 2 1/2 Tablespoons cornstarch to cherry juice. Cook until thick stirring constantly. Add a few drops of red food coloring. Remove from heat and add 14 packets of Equal. Spoon cherry mixture on top of pie. Chill in refrigerator.
Makes 1 pie
Serving size: Yield: Exchanges: Nutrition:
1 slice 8 slices N/A 270 Calories, 3 g Protein, 32 g Carbo, 16 g Fat
Cinnamon Cookies
From Diabetic Candy, Cookie & Dessert Cookbook
by Mary Jane Finsand
Ingredients
2 eggs 2 Tablespoon (30 mL) water 5 teaspoon (25 mL) granulated sugar replacement 1 teaspoon (5 mL) cinnamon 1 1/2 cup (375 mL) flour 1/2 teaspoon (2 mL) baking soda 1/4 teaspoon (1 mL) salt
Directions
Beat eggs and water until light and fluffy. Beat in sugar replacement and cinnamon. Combine flour, baking soda and salt in sifter; sift half of the dry ingredients over egg mixture. Fold to completely blend. Repeat with remaining dry ingredients. Drop by teaspoonfuls onto greased cookie sheets, 2 to 3 inches (7 cm) apart. Bake at 375 degrees F (190 C) for 10 to 12 minutes.
Serving size: Yield: Exchanges: Nutrition:
1 cookie 20 cookies 1/2 bread 41 calories
Fruit Roll Cookies
By Brenda Hitchcock
These cookies are our daughter's favorite. She takes them to school for her birthday. And all of our friends love them. So will you.
Ingredients
1 cup margarine, softened 8 ounce regular or reduced calorie cream cheese, softened 3 cup all-purpose flour 1/2 teasspoon salt 1 Tablespoon sugar 1 10 ounce jar all-fruit preserves (no sugar added)
Directions
In a large mixing bowl, combine margarine and cream cheese; beat until well blended. Lightly spoon flour into measuring cup; level off. With mixer on low, gradually add flour, sugar, and salt. Mix well. On a lightly floured surface, shape into a ball or log; cover with plastic wrap and refrigerate for one hour for easier handling.
Preheat oven to 350°F. Divide dough into three equal parts. On a floured surface, roll each section of dough into a rectangle approximately 8" x 14" Carefully spread about one-third of the jar of All-Fruit. Roll up jelly roll style beginning with one of the longer sides. With a sharp knife, slice into 1/2" thick slices. Place cookies, flat side down, on a greased cookie sheet, about 1/2" apart. Bake 25-30 minutes or until lightly golden. Cool on racks. Store in a tightly covered container.
Serving size: Yield: Exchanges: Nutrition:
1 cookie 60 cookies N/A 68 calories, 6 g Carbohydrates, 4 g Fat, 1 g Protein
Heat oven to 350° F. Drain pears, reserving 1/2 cup syrup. Slice pears; place in 8-inch square baking dish. Pour reserved syrup and milk into bowl. Add pudding mix, 1/2 teaspoon of the cinnamon and 1/4 teaspoon nutmeg. Beat with wire wisk 1 minute. Pour over pears. Mix cereal, remaining cinnamon and nutmeg in bowl. Spray with no stick cooking spray; toss to coat. Sprinkle over pudding. Bake 25 minutes or until heated through.
package (4-serving size) JELL-O White Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
2
cups thawed COOL WHIP LITE Whipped Topping
1/2
teaspoon grated orange peel
Directions
Pour cold milk in medium bowl. Add pudding mix. Beat with wire whisk 1 minute. Gently stir in whipped topping and orange peel. Spoon into dessert dishes. Refrigerate until ready to serve.
teaspoons Equal® Measure or 12 packets Equal® sweetener or 1/2 cup Equal® Spoonful
2
eggs, beaten
2
teaspoons vanilla
1/4
teaspoon ground cinnamon
2
cups skim milk, chilled
1/8
teaspoon ground nutmeg
Directions
Mix 2 cups milk, cornstarch, and Equal® in a small saucepan; heat to boiling; boil, stirring constantly for 1 minute. Beat eggs in medium bowl. Mix about half the milk mixture into the eggs; then add this egg mixture to remaining milk in saucepan. Cook over low heat until slightly thickened, 1 to 2 minutes, stirring constantly. Remove from heat and stir in vanilla and cinnamon. Cool to room temperature; refrigerate until chilled, or until serving time.
Stir 2 cups milk into custard mixture; serve in small glasses or punch cups. Sprinkle lightly with nutmeg.
Variation: If desired, 1 to 1 1/2 teaspoons run or brandy extract can be stirred into the eggnog.
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Submit your Answers
And be part of a Future Diet-Depot-Newsletter!!
I need more people for this...
Thank you to the members that already sent me this answered!!
In my most recent Issue...Issue 29 You may have read that I am going to create an upcoming December issue with tidbits from members... If you are interested in being featured....
Just answer this questionere...
Here are a few things to answer...
I will be picking using some answers to featured in an upcoming December issue...
1. Your Name:
2. Age Bracket: 10-20 20-30 30-40 40-50 60-70 80-90
3. Are you a vegetarian?
4. Are you a diabetic?
5. What are some of your holiday traditions?
6. What are some Diet Stategies that you use to stay on track... especially doing the trying holiday times??
7. Do you have any Healthy Holiday Recipes to share? For instance... a) Sugar Free - Low Sugar b) No Fat - Low Fat c) Vegetarian d) Low Carb e) Low Calorie If Yes...Please send them in....neatly...and organized...
8. Are you planning to make your New Years Resolution to lose weight and Diet?
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Welcome to Diet-Depot-Newsletter - Issue 29
How are you today?
Christmas is coming...the Goose is getting Fat...But Not You!
Is everybody getting ready?
Will you be entertaining this year?
If you are....Be sure to create a healthy, yet festive feast...
Yes...the holidays can be healthy and delicious!!
From appetizers to desserts...
I am enclosing some recipes in this issue that
I hope you can incorporate into your holiday menu.
I have also enclosed a way to reduce the holiday stress...
Convenient Gift Shopping from Home...
Remember that it is said that stress adds fat to the belly area...
so try to stay as stress free as possible...
Watch the picking when you are preparing meals and baking those holiday cookies.
Taste the treats but do not over consume...
Give the leftovers away...so you have no more to pick on afterwards...
I have added some holiday items for people who celebrate Hanukah too.
Meanwhile...I may cut down on a few issues between now and Christmas time...
as I will be getting busy also...
I will be preparing some future issues...
One I am planning will be a sugar issue...
Another will be a member featured issue...
Where you can share some healthy holiday recipes, traditions and diet strategies...
Be on the look out in the near future, for a questioner that you can answer to contribute to that upcoming issue.
I hope you enjoy all this issue features and I hope it can cut down on some of your stress and save some of your valuable time with online shopping with famous merchants.
Contents
1. Sponsored Ads
2. Cooking Tips
3. Resourceful Links
4. Entertaining?
5. Festive Recipes
6. Health Conscious Gifts -
Fitness,
Kitchen Gifts for Cooks,
Gift Baskets,
Teas, Bath & Body, Save 50% on Restaurant Gift Certificates,
Get Ready for the Holidays through Famous Merchants-
Decorate....Find Gifts....Favors....Stocking Stuffers and more....
Reducing Fat in Graham Cracker Pie Crusts Moisten with the crumbs with 1 to 2 tablespoons of melted butter for each cup of crumbs used. Add a little honey so that the mixture barely holds together.
Then you can press the graham cracker mixture into your pie pan.
Nuts, Seeds and Flavorable Spices Toasting nuts and seeds with some flavorable whole spices. You will enjoy the full flavor of the nuts and seeds.
How to:
Cook the nuts and seeds with some whole spieces in a dry skillet over a low to medium heat. Do not cook on too high of a heat. Mix and stir often, to toast evenly and to prevent the nuts and seeds from burning.
Another way is to bake on a baking sheet. Set the oven on 350 degrees.
Again, mix and stir often, to toast evenly and to prevent the nuts and seeds from burning.
A Fast and Simple Way to Peel Garlic
Warm the garlic cloves just slightly and the skins will peel off much easier!
I give credit to recipes, when I know the credit source.
If anyone knows the source of a recipe that I am not aware of...
Please let me know and I will gladly give credit for it.
Diet Gingerbread Cookies
Makes: 4 1/2 dozen (2 inch) cookies.
Preparation Time: 30 min.
Chill Time: 1-2 hours Bake Time: 8-10 min.
This recipe, when compared to a traditional recipe, has an 18% reduction in calories, a 20% reduction in fat, an 18% reduction in carbohydrates, and a 50% reduction in sugars!
Ingredients: 6 cups all purpose flour 1 tsp. baking soda 1/2 tsp. baking powder 4 tsp. ground ginger 4 tsp. cinnamon 1 1/2 tsp. ground cloves 1 cup unsalted butter, softened 1 cup SPLENDA® No Calorie Sweetener, Granular 1 tsp. salt 2eggs 1 cup molasses 3 tbsp. water
Blend together flour, baking soda, baking powder, and spices in a large mixing bowl. Cream butter, SPLENDA® Granular and salt together in a large mixing bowl. Add eggs one at a time, beating well after each addition. Add the molasses and water. Stir well. Add the flour mixture and stir until well blended. Refrigerate dough 1-2 hours before rolling out and cutting into shapes.
Preheat oven to 350° F. Roll cookie dough out slightly less than 1/4 inch. Cut into desired shapes. Bake in preheated oven 8-10 minutes or until lightly browned on the bottom.
Nutritional Analysis Per Serving: Serving size: 1 (2-inch)
cookie Total Calories - 100 Calories from Fat - 35 Total Fat - 3.5g Saturated Fat - 2g Cholesterol - 15mg Sodium - 75mg Total Carbohydrate - 16g Dietary Fiber - 0g Sugars - 4g Protein - 2g Exchanges: 1 starch 1 fat
Low Fat Gingerbread Courtesy of Weight Watchers
1/2 cup unsweetened applesauce (1/2 point) 1/2 cup splenda (0 points) 1 egg ( beaten) (2 points) 1 cup light molasses (Crosby's 40% lite) (10 points) 2 1/2 cups flour (20 points) 1 1/2 tsps. Baking soda ( 0 points) 1/2 tsp. Salt ( 0 points) 1 tsp. Cinnamon ( 0 points) 1 tsp. Ginger ( 0 points) 1/2 tsp. Cloves ( 0 points) 1 cup hot water ( 0 points) 1/2 cup raisins ( 4 points)
Mix unsweetened applesauce and splenda together in a large mixing bowl. Add beaten egg and molasses , beat well. Blend in sifted dry ingredients, add hot water last and beat until smooth. When smooth add 1/2 cup of raisins. Mix well. Bake in a tube pan or loaf pan , sprayed with Pam for 45 minutes. Use a 350 degrees oven.
36 points for the whole recipe. Cake cut in 12 pieces is 3 points / serving. Cake cut in 24 pieces is 1.5 points / serving.
Christmas Fruitcake Cookies (Diabetic)
1/2 cup Vegetable oil
1/4 teaspoon Ground allspice 1/2 cup Brown sugar
1/4 cup Milk 1 Egg
1/2 cup Chopped walnuts 1 1/4 cup Whole wheat flour
1/2 cup Raisins 1/2 teaspoon Baking powder
1/2 cup Snipped dried apricots 1 teaspoon Ground cinnamon
1/2 cup Chopped dates 1/4 teaspoon Ground cloves
Cream together the oil and sugar. Add the egg. Then blend in the remaining ingredients. Drop by spoonfuls onto a lightly oiled baking sheet. Bake in 350 F oven for about 10 minutes. Cool on a wire rack and store in a tightly closed container. Makes 36 servings.
Carbohydrates 1g, Protein 1g, Fat 4g, Cholesterol 8mg, Sodium 7mg.
1/2 fruit exchange, 1 fat exchange
Sugar Free Shortbread Cookies
Ingredients:
½ cup nuts, sesame seeds or sunflower seed meats
1 cup all purpose flour
½ cup oat flour
½ pound (2 sticks) low fat cold butter, cut into ¼ inch chunks
½ teaspoon salt
2-3 tablespoons Sugar-Free Caramel Syrup
Additional chopped nuts for garnish
Whipped cream cheese (optional)
Sugar free preserves (optional)
Directions:
Preheat the oven to 350 degrees; In a food processor, grind up the seeds or nuts to a coarse powder, pulsing on and off to ensure that they don’t become over processed. Add the flours, butter and salt and pulse until evenly combined to a cornmeal-like consistency. Add 2 tablespoons of the syrup and mix with a fork just until the dough begins to hold together. Do not over mix. Roll the dough out to a thickness of about 1” and cut into small circles, diamonds, or stars. Place on an ungreased cookie sheet. Brush the cookie tops lightly with additional syrup and sprinkle with additional chopped nuts. Bake for 10-12 minutes, until crisp and just brown on the edges. Cool on a rack.
Tips: Serve plain or sandwich two cookies with a filling of sugar free preserves or whipped cream cheese mixed to taste with your favorite Sugar Free Flavored Syrup. Be creative let me know what you come up with.. Yield: Makes about 3 dozen cookies
WARM FRUIT CIDER
1 (64 ounce) jar apple cider 2 oranges, cut into quarters with skin on
Pour apple cider into crockpot and add all remaining ingredients. Cook on LOW for 3 to 4 hours. When ready to serve, remove orange quarters, lemons, whole cloves and cinnamon sticks. Pour into individual Christmas mugs or punch cups and serve. Cinnamon sticks in the serving cups may be used for garnish.
Serves 10 to 12.
SUGARFREE FUDGE
1 14 1/2 oz. evaporated milk
3 tbsp. Cocoa
1/4 c. oleo Liquid Sweetner to equal 1/2 c. sugar
1/4 tsp. Salt
1 tsp. Vanilla
2 1/2 c. graham cracker crumbs
1/4 c. nuts (optional)
Combine milk and cocoa in saucepan. Beat well. Add oleo, sweetner, salt. Bring to boil. Remove from heat. Stir in remaining ingredients except 1/4 cup graham crackers. Cool about 15 minutes. Divide mixture into 32 balls. Roll in remaining cracker crumbs and chill.
S'More Fudge Bars
Ingredients:
Butter-flavored cooking spray
11 whole low-fat graham crackers (2 ½ x 5 inch rectangles), crumbled
1 bag (10.5 oz.) miniature marshmallows
3/2 C. sugar (sugar replacement)Splenda works really well here (granulated)
1/2 C. evaporated skim milk
2 T. vegetable oil spread (7g fat per tablespoon)
1 bag (12 oz.) reduced-fat unsweetened chocolate chips
Directions:
Spray a 9 x 13 inch pan with butter-flavored cooking spray. Set aside. In a large mixing bowl, combine graham crackers and marshmallows. Set aside. In a large saucepan, combine sugar and evaporated skim milk. Heat over medium heat until boiling. Boil 3 minutes, stirring constantly. Stir in vegetable oil spread until melted. Stir in chocolate chips until melted. Using a spoon sprayed with butter-flavored cooking spray, stir chocolate mixture into graham cracker mixture until well blended. Press into prepared pan. Serve at room temperature or cold.
1 small pkg Butterscotch or Sugar free Chocolate pudding (not instant)
1 cup Granulated Sugar substitute (splenda)
1/2 cup Brown Sugar twin
1/2 cup Evaporated Milk
1 tbsp low fat Butter or margarine
1/2 cup chopped pecans, or other nuts
Dissolve sugar and pudding in milk. Cook, stirring constantly, over low heat until soft ball forms when dropped in cold water, or until temperature reaches 234F. Add nuts and butter, and beat until cool, or until it begins to thicken. Pour into greased pan or drop by spoonfuls onto waxed paper. It will harden as it cools to room temperature.
Low Fat/Sugar Free Chocolate Fudge Brownies
All the chocolate goodness without all of the fat! or sugar.... Enjoy these warm.
INGREDIENTS:
3/4 cup unsweetened apple butter
1 cup slenda
1 cup brown sugar twin
2 tsp. pure vanilla extract
1 cup egg substitute
3/4 cup unsweetened cocoa powder
1 cup all-purpose flour (can use almond flour for less carbs)
1/2 tsp. baking powder nonfat cooking spray
1 small box sugar free chocolate Jell-O mix (follow water instructions) and add to batter mix below with 1/4 cup unsweetened applesauce)
PREPARATION:
1. Preheat oven to 350°F.
2. Lightly spray a 9x13 inch baking dish with nonfat cooking spray.
3. In a large bowl, combine apple butter, sugar, brown sugar, vanilla and egg substitute and mix until well blended.
4. Stir in cocoa, flour and baking powder; mix until all ingredients are blended. (add in 1 small box sugar free chocolate Jell-O mix (follow water instructions) and add to batter mix below with 1/4 cup unsweetened applesauce) mix really well.
5. Spoon batter into prepared dish and bake 30-35 minutes.
6. Cool to room temperature; sprinkle with powder sugar, if desired.
Cook time: 25-35 minutes test with toothpick in center
Serves: 16
No Sugar Chocolate Fudge
2 pkgs (8 oz each) low fat cream cheese softened
2 squares (1 oz each) unsweetened chocolate, melted and cooled
1/2 cup splenda
1 tsp vanilla
1/2 c. chopped pecans
Beat cream cheese, chocolate, sweetener and vanilla until smooth. Stir in pecans. Pour into an 8" square baking pan lined with foil. Cover and refrigerate overnight.
Cranberry-Walnut Glazed Cheesecake
2 (8 oz) - packages Philadelphia fat-free cream cheese 1 (4-serving) - package JELL-O sugar-free instant vanilla pudding mix 2/3 cup - Carnation Nonfat Dry Milk Powder 1 cup - water 1/4 cup - Cool Whip Free 1 (6 oz) - Keebler graham cracker piecrust 1 (4-serving) - package JELL-O sugar-free vanilla cook-and-serve pudding mix 1 cup - Ocean Spray reduced-calorie cranberry juice cocktail 1 cup - fresh or frozen cranberries 1/4 cup (1 oz) - chopped walnuts
In a large bowl, stir cream cheese witha spoon until soft. Add dry instant pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Spread mixture into piecrust. Refrigerate while preparing topping. In a medium saucepan, combine dry cook-and-serve pudding mix and cranberry juice cocktail. Stir in cranberries. Cook over medium heat
until cranberries soften, stirring often. Add walnuts. Mix well to combine. Remove from heat. Place saucepan on a wire rack and allow to cool for 15 minutes, stirring occasionally. Evenly spoon cranberry mixture over filling. Refrigerate for at least 1 hour.
Serves 8
Source: Make a Joyful Table. By JoAnna M. Lund
A Low Carb Recipe
No-Bake Cheesecake
( Serves 12 )
1 cup water
1 envelope Knox® unflavored gelatin
16 ounces cream cheese - softened
3/4 cup sugar substitute
1 teaspoon vanilla extract
1/4 teaspoon salt
2 tablespoon sugar-free pudding mix (any flavor)
In glass cup, sprinkle gelatin over cold water; let
stand for 2 minutes. Microwave on HIGH until
hot.; stir thoroughly, then let stand until
completely dissolved. Add cream cheese cubes
and stir until softened. Blend well with mixer.
Add Splenda, vanilla, salt and pudding mix. Pour
into 12 paper lined muffin tins. Chill about 2
hours or until firm.
Per serving:
142.6 calories
13.2 g fat
4.9 g protein
1.7 g carbohydrates
0 g fiber
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Diet Tips
In the Morning, Try having some Bran Cereal.
They are denser and will keep you full longer because of the fiber, which does not go through the food digesting process.
Wholesome Soup Thickener
Add some Wheat Breadcrumbs for a healthier soup thickener. You can make some in your food processor. Just add Whole Wheat, Rye, Oatmeal, Rye,
or Pumpernickel Bread and make them into healthy breadcrumbs. They can also be used in stews. Add them to thicken sauces, gravy, saucy side dishes...Use your imagination!
I give credit to recipes, when I know the credit source.
If anyone knows the source of a recipe that I am not aware of...
Please let me know and I will gladly give credit for it.
Diet Pumpkin Pie
Makes: 1 (9-inch) pie (8 servings).
Preparation Time: 10 min.
Bake Time: 35-40 min.
This excellent pumpkin pie will leave you feeling satisfied and guilt-free after your holiday meal. When compared to a full-fat, full-sugar version, this recipe has a 35% reduction in calories, a 16% reduction in fat, a 51% reduction in carbohydrates, and an 87% reduction in sugars!
1 prepared pie crust 1 (15 oz.) can pumpkin puree 3/4 cup SPLENDA® No Calorie Sweetener, Granular 2 tbsp. cornstarch 1/2 tsp. cinnamon 1 1/2 tsp. pumpkin pie spice 1/8 tsp. salt 2 eggs 1 egg white 1/3 cup fat free half-and-half 3 tbsp. heavy cream 1 tbsp. vanilla 1 tsp. sugar-free maple syrup
Preheat oven to 400° F. Blend pumpkin puree, SPLENDA® Granular, cornstarch, spices, and salt in a medium bowl. Mix until all ingredients are well blended. In a separate bowl mix together the remaining ingredients. Stir well. Add to pumpkin mixture and stir well. Pour pumpkin filling into a prepared piecrust. Bake in preheated oven for 35-40 minutes or until set in the center and the crust is golden brown.
Nutritional Analysis Per Serving: Serving size: 1 slice Total Calories - 160 Calories from Fat - 70 Total Fat - 8g Saturated Fat - 2.5g Cholesterol
- 60mg Sodium - 170mg Total Carbohydrate - 17g Dietary Fiber - 3g Sugars - 3g Protein - 4g Exchanges: 1 carbohydrate 2 fats
Spanish Brown Rice
Makes: 8 servings
Ingredients: - 1 cup onion, chopped - 1 tablespoon garlic, minced - 4 tablespoons white wine - 2 pounds stewed tomatoes - 1 cup green pepper, chopped - 1 cup red or yellow pepper, chopped - 8 whole mushrooms, chopped - 2 cups corn kernels - 6 tablespoons medium salsa - 2 teaspoons dried basil - 2 teaspoons Italian seasoning - 4 cups cooked brown rice - 1/4 cup cilantro, chopped
Directions:
- Cook the onion and garlic in the wine until tender. Add the stewed tomatoes, peppers, mushrooms, corn, salsa, basil, and Italian seasoning. Bring to a boil and simmer for 8-12 minutes.
- Combine the cooked rice with the sauce and stir well. Garnish with cilantro.
Nutritional Information:
- Serving size: 1 1/4 cups - Calories: 210 - Fat: 2 g - Cholesterol: 0 mg - Carbohydrates: 36 g -
Protein: 9 g - Fiber: 2 g - Sodium: 800 mg
Orange Creamsicle Pie
1 8 oz. package fat free cream cheese
1 8 oz. container fat free orange yogurt
5 packets Equal
1/4 teaspoon vanilla extract
1 small package sugar free orange gelatin
1 cup fat free cool whip
l low fat graham cracker pie crust
1. Beat cream cheese and yogurt until creamy.
2. Add equal and vanilla extract, continue mixing.
3. Stir in orange gelatin, beat to blend.
4. Fold in Cool Whip.
5. Pour into pie crust and chill for least 2 hours.
Serves 8. Per serving: Calories 226, Fiber 0.2g, Total fat 7.7g, Protein 12.8g, Saturated fat 3.9g, Sodium 501mg, WW points 5, Carbohydrates 24.4g
Optional: Add Cool Whip to the edges of the pie and garnish with slivers of lime for color.
2 c Flour; 2/3 c Sugar; 1/2 c Wheat germ; 2 ts Baking powder; 1/2 ts Baking soda; 1 ts Salt; 1 ts Cinnamon; 1/4 ts Cloves; 1/4 ts Nutmeg; 1 c Unsweetened apple sauce; 1/2 c Raisins; 1 tb Grated orange rind; 1/2 c Unsweetened orange juice; 1 Egg; 1 tb Vegetable oil;
If wheat germ is not
available, use bran or whole wheat flour.
Sift dry ingredients together in a large mixing bowl. Stir in apple sauce, raisins and orange rind. Combine orange juice, egg and vegetable oil, add to batter, stirring just until moistened. Spoon into lightly oiled 8 inch square cake pan.
Bake 50 minutes at 350F or until cake tests done. 16 pieces 2"x2"
1 tbsp whipped cream contains 45 cal and is equal to 1 Fats & Oils choice.
Source: Enjoy B.C. Fruit The Diabetic Way (BC is British Columbia, Canada)
Fudge and Wheat Germ Brownies
To make these brownies,
you will need the following ingredients:
1 6-ounce pkg. of semisweet chocolate chips or equivalent of dark chocolate 3 t. butter 3/4 c. quick-cooking oats 1/3 c. toasted wheat germ (no sugar added) 1/3 c. fat-free dry milk 1/2 t. baking powder 1/2 c. chopped nuts 4 egg whites 1/3 c. brown sugar (packed) 1 t. vanilla.
Directions: In a microwave-safe dish, melt the chocolate chips and butter at medium high power. (It takes about 45 seconds depending on the microwave.) You could also melt the chocolate on the stove. Blend well and set aside.
Combine the dry ingredients, except for the sugar, in a a bowl. In another large bowl, beat the egg whites with sugar and vanilla until slightly thick. Stir in the chocolate mixture and then the dry ingredients. Spread in an 8-inch square baking dish sprayed with cooking spray.
Bake 20 to 35 minutes, until the edges are firm and the top is crisp. Cool completely before cutting or refrigerate overnight
before serving.
Makes 12 servings.
Per brownie: Calories: 220 Fat: 12 grams Fiber: 2 grams 10% of the daily value for calcium, iron, and zinc.
Source: Runner's World, December 2000
Lemon Squares (Make A Joyful Table cookbook)
3/4 cup all-purpose flour 1/4 cup pourable Sugar Twin 1/3 cup reduced-calorie margarine, melted 1 (4-serving) package JELL-O sugar-free lemon gelatin 3/4 cup Land O Lakes no-fat sour cream 3/4 teaspoon baking powder 2 eggs or equivalent in egg substitute 2 tablespoons powdered sugar (optional)
Preheat oven to 350 degrees. Spray a 9-by-9 inch cake pan with butter-flavored cooking spray. In a medium bowl, combine flour, Sugar Twin, and margarine. Press mixture evenly into bottom of prepared cake pan. In a large bowl, combine dry gelatin, sour cream, and baking powder. Add eggs. Beat with an electric mixer on HIGH for 3 minutes or until light and fluffy. Pour lemon mixture evenly over crust. Bake for 20 to 25 minutes or until the center is firm. Place cake pan on a wire rack and let set for 10 minutes. Evenly sprinkle powdered sugar over top, if desired. Continue cooling. Cut into 16 squares.
Serves 8 (2 each) - Each
serving equals: HE: 1 Fa, 1/2 Br, 1/4 Pr (limited), 1 Sl, 3 OC 104 Calories, 4 gm Fa, 4 gm Pr, 13 gm Ca, 155 mg So, 57 mg Cl, 0 gm Fi DIABETIC: 1 Fa, 1 St
Applesauce Bran Muffins
adapted from a Weight Watcher recipe
6 slices whole wheat bread 3/4 ounce bran or oat bran cereal 1/2 teaspoon baking soda 2/3 cup non-fat dry milk 5 packages of artificial sweetener 1-1/2 teaspoon honey 4 teaspoons vegetable oil 3 eggs
4 tablespoons raisins or 1 banana 1 cup unsweetened applesauce
Preheat oven to 375 degrees. Very lightly grease muffin cups. Mix first 8 ingredients. Stir in last 2 ingredients until just combined. Put in muffin pan. Bake for 15 to 20 minutes. Makes 12 small muffins. For 4 servings: 1 protein, 1 fat, 1 bread, 1 fruit, 1/2 milk and 15 optional calories.
Gypsy Soup
4 servings
1 tablespoon olive oil
3 tablespoons Vegetable broth
2 cups chopped onions
2 cloves minced garlic
2 cups chopped, peeled sweet potatoes
1/2 cup chopped celery
1 cup chopped, fresh tomato
3/4 cup chopped red bell pepper
1 1/2 cups drained, cooked garbanzo beans
3 cups Vegetable Broth, or water
2 teaspoons paprika
1 teaspoon turmeric
1 teaspoon basil
1 teaspoon salt
1 dash cayenne pepper
1 bay leaf
1 tablespoon tamari
1 dash cinnamon
Peeling Tomatoes: Cut out the stem; plop tomatoes into boiling water for about 1 minute; remove from water with a slotted spoon and immediately drop into a bowl of cold water and ice cubes (to stop the cooking process); peel should practically slide off easily with the help of a paring knife.
In a large pot sauté onions, garlic, celery & sweet potatoes in olive oil and 3 TBS broth for about 5 minutes. Add seasonings, except tamari, and the stock or water. Simmer, covered, 15 minutes. Add remaining vegetables, chickpeas and tamari. Simmer another 10 minutes or so, until all the vegetables are as tender as you like them.
Note: The vegetables used in this soup are flexible. Any orange vegetable can be combined with green...for example, peas or green beans could replace the peppers. Carrots or winter squash can be used instead of, or in addition to sweet potatoes, etc.
Nutrition Facts Amount Per Serving: Calories 279 - Calories from Fat 52 Percent Total Calories From: Fat 19%, Protein 13%, Carbohydrate 69% Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 2355mg, Total Carbohydrate 48g, Dietary Fiber 4g, Protein 9g, Vitamin A 15664 units, Vitamin C 71 units, Calcium 0 units, Iron 4 units
Antioxidant Slaw
Serves 4-6
1/2 cup low-fat mayonnaise 2 tablespoons thawed frozen orange juice concentrate 1 teaspoon sugar salt and pepper -- to taste 3 cups Savoy cabbage -- shredded 1 cup shredded carrots 1/2 red bell pepper -- thinly sliced 2 tablespoons golden raisins
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If you do not wish to receive any further issues,
please use the unsubscribe address included in every issue to you.
Diabetic Recipes shares recipes for those with diabetes.
Diabetic Recipes collections and new diabetic recipes will be distributed. Part of World Famous Recipes. Famous Recipes and not so famous recipes for all occasions. Join to browse the famous recipe collection, search diabetic recipes, request a diabetic recipe or contribute diabetic recipes. http://groups.yahoo.com/group/diabetic_recipes/
Diet Tips
When purchasing food products
for yourself and your holiday entertaining....
Read the food labels...
Look at serving size, calories, fat and sugar grams... But don't count the grams only....realize the percentage of the
calories that come from the sugar and fat in each product.
When making Low-Fat Treats...
Do not overbake...
Since Light Versions have less fat in them....
they can dry out faster when baking in the oven.
Check the product sooner than you would with a regular recipe.
Homemade Fruit Sweetener
If a recipe calls for 1/2 cup of fruit sweetener...you can substitute it with...
1/4 cup concentrated apple juice with 1/4 cup granulated fructose.
How to Reduce Fat in Cream Sauces In place of half-and-half...use evaporated skim milk.
From heavy eggnog to calorie filled pumpkin pies...
From sugar level spiking holiday cookies and candy to starchy mashed potatoes.
From November to December....we feast on my delicious pound adding foods!!
We can fight it with will power!! We may say...it is a holiday and cheat...
We bake and cook and get edible gifts...
We say No...but it finds it's way into our mouths...
If are strong...I congratulate you!!!
Keep it up...
If not...You may want to consider joining a program to help you keep on track...
Here is a few...
Weight Watchers
Weight Watchers is a commercial weight loss program that focuses on balanced low fat nutrition, exercise and group counseling. Its latest diet creation is called the "Winning Points Plan." Every item of food from pizza to ice cream to carrots to bread has a points value based on its nutritional content. You may eat as you like as long as you stay within your daily allotment of points. You are assisted by a points "calculator" and recipes provided by Weight Watchers.
Weight Watchers Online
Find 1000 delicious, healthy recipes! With Weight Watchers®, you can eat the foods you love & still lose weight! Go Now!
The online version of the traditional weight loss center-based weight loss program. The online version follows the "Winning Points Plan," which focuses on balanced low fat nutrition, exercise, 24/7 online chat and support groups. Included is a newsletter as well. The Online Winning Points Plan does an effective job of teaching portion control and educates the dieter on what nutritional value certain foods have.
Check out Weight Watchers® Free Daily Recipes! Go Now!
Atkins Diet
Developed by Robert Atkins, M.D.,
The Atkins diet regimen is a low carbohydrate, high protein diet. Atkins Diet proponents claim carbohydrates feed the fat in your body. You don't suffer from the common weight loss problem of constant hunger. His program encourages weight loss and better health by forcing the body to use stored body fat as fuel rather than metabolized carbohydrates. The basis of his diet is to eat a lot fat and proteins and to consume only a few carbohydrates, which puts the body in a state of ketosis, which increases metabolism and balances blood sugar. With this diet you feel full longer than consuming carbohydrates. Once weight loss has occurred, you start a maintenance and ratios of carbs and proteins/fat is changed. The plan balances insulin and glucose by reducing carbohydrate consumption and increasing protein and fat.
A commercial program that has made the transition from weight loss center-based, like Weight Watchers and Jenny Craig, to an online weight-management program. It is a reduced calorie diet that focuses on balanced nutrition (60 %carbs/ 20%fat/ 20%protein) which follows the Food Guide Pyramid. Nutri/System's approach revolves around the consumption of pre-packaged meals, which can be convenient and helpful in dealing with controlling your portion size. The key to the success of this diet is the transitional period where the client goes from pre-packaged to regular, prepared meals. You are assisted by a wealth of on-line support, counseling and informational resources.
eDiets is a commercial online weight-loss program. They provide full online support with recipes, information on exercise, customized diet plans and the latest scientific information. eDiets.com understands that there is no single dietary program that works for all people, which is why they provide weight-loss and healthy eating plans customized for each individual member. It does not matter if the member is a type 2 diabetic, a vegetarian who prefers to dine out, or an aspiring gourmet; eDiets' personalized plans, updated weekly, are developed to reflect each member's unique needs and lifestyle. Members receive customized weekly meal plan updates inclusive of corresponding recipes and grocery shopping lists, can access a wealth of health and wellness tools and information, and can interact with other dieters on our support and chat boards. Because eDiets exists entirely online, they are completely accessible 24/7. eDiets recommends only the healthiest
of the 12,000 items on supermarket shelves. The eDiets weight-loss program follows the guidelines of the Partnership for Healthy Weight Management, and all menu plans adhere to the USDA Food Guide Pyramid and the Unified Guidelines. eDiets does not sponsor its own line of food, and weight-loss drugs are not a part of the program.
An eDiets membership currently costs just $5 a week to join.
What Type of Diets Does eDiets Offer? eDiets offers over a dozen custom diet plans including special needs diets along with the highly regarded Atkins and Zone Diets.
ediets members have access to personalized diet & fitness plans, expert guidance, 24/7 support and a variety of other services to help them manage their weight and live happier, healthier lives.
1/2 cup finely chopped onion 1/2 cup finely chopped fresh mushrooms 2 tablespoons chopped fresh parsley 2 cups reduced-sodium fat-free beef or chicken broth, divided 2 tablespoons cornstarch Pinch pepper
In a saucepan, sauté onion, mushrooms and parsley in 1/4 cup broth until vegetables are tender. Combine cornstarch, pepper and 1/2 cup of broth; stir until smooth. Add to pan with the remaining broth. Bring to a boil, stirring occasionally; boil for 2 minutes.
16 oz fat free cream cheese, softened 1 1/2 cups shredded fat free cheddar cheese 2 (10 oz) cans 98% fat free white chicken 1 tsp minced garlic 1 (10 oz) can extra hot Rotel tomatoes & green chilies, drained fresh cilantro, chopped green onions, chopped
Stir cream cheese and shredded cheese together until well blended. Add chicken, garlic, Rotel, cilantor, and green onions and mix well. Cover and chill until serving time.
Serve with fat free baked tortilla chips or crackers.
Yield:
22 servings of 1/4 cup each.
Per serving: Calories - 65 ; Fat -less than 1 gram.
Cream of Pumpkin Soup
Ingredients:
1 1/2 cups Lactaid® Fat Free Milk
2 Tbsp. olive oil
1/2 cup finely chopped onion
2 cups low-sodium chicken broth
1 1/2 cups canned pumpkin
2 Tbsp. brown sugar
1/2 tsp. salt
1/4 tsp. nutmeg
1 tsp. lemon juice
Preparation:
Heat olive oil in a 2 1/4 quart saucepan.
Add onion and cook for about 2 minutes.
Add chicken broth, Lactaid® Fat Free Milk, pumpkin, sugar, salt and nutmeg, and bring to a boil. Reduce heat, and simmer for 15 minutes.
Add lemon juice, and serve warm.
Serves: 4 (1 cup each) Nutrition data per serving:
It is provided by manufacturers or through analysis with industry software that uses USDA data. Persons on special diets requiring more specific nutrient data should consult a physician or registered dietician.
Apple Cider Baked Beans
Slow cooked in a flavorful sauce, the wonderful aroma of these simmering beans will warm hour heart and your kitchen. Beans are winter comfort food. They are naturally low in fat and high in vegetable protein, vitamins, minerals and fiber. Remember that one cup dried beans will yield slightly more than 2 cups cooked.
2 cups dried white navy beans, picked over, washed and soaked
(May substitute canned beans by using three 15 ounce cans of navy beans or great northern beans. Drain and rinse. Proceed with recipe.) 1 small onion, diced 4 tablespoons molasses 8 teaspoons Dijon mustard 2 tablespoons tomato paste 1/2 tespoons salt 2 teaspoon black pepper 2 teaspoon dried thyme 1 small bay leaf 1 teaspoons cider vinegar 4 teaspoons soy sauce 1 1/3 cups apple cider, boiling Boiling water
To prepare beans:
Pour beans onto a flat surface (countertop) in a single layer.
Pick out rocks, dirt balls, off colored and broken beans.
Discard.
Wash beams in two changes of cold water.
Cover with 3 inches of water and allow beans to soak overnight or 8 to 10 hours.
Or Quick soak method:
Cover cleaned beans with 3 inches cold water and bring to a boil over medium heat. Boil for 10 minutes, turn heat off and let stand for 2 hours or more.
Proceed as directed below.
Preheat oven to 250 degrees.
Drain beans, reserving liquid.
Bring liquid to a boil.
Pour beans into a deep ovenproof casserole or bean pot.
Add all the ingredients,
stir and add enough reserved boiling to cover beans.
Cover the casserole with foil or the lid.
Bake 6 hours, adding a little more water if necessary after 3 hours of baking.
Combine these ingredients. Heat. Season as you like with salt and pepper. I also added in some unmeasured dashes of garlic powder, red pepper, cumin, and cinnamon.
Preheat over to 350 degrees. Grease baking sheet with pam. Do not wash sheet after each baking; just scrape sheet and respray with pam.
1 pkg. (1lb) light brown sugar
3 sticks margarine
4 eggs
2 tsp. vanilla
2 c. whole wheat flour
½ c. wheat germ
2 T. baking powder
1 tsp. soda
1 tsp. salt
5 c. quick oats, uncooked
1- 12 oz. pkg. chocolate chips
Cream together brown sugar, softened margarine and eggs. Add vanilla, flour, wheat germ, baking powder, soda and salt. Stir in oats and chocolate chips last. Dip cookie dough with ice cream scoop and bake for 10 minutes.
Recipe makes about 2 dozen giant chocolate chip cookies!
Key Lime Pie Recipe
• 1 c Graham cracker crumbs
• 3 tb Melted margarine
• 2 tb Sugar Subs (ie. NutriSweet)
• 1 pk 1/4 oz. - unflavored gelatin
• 1 3/4 c Skim milk
• 1 pk 8 oz. reduced fat cream -cheese, softened
• 1/3 To 1/2 cup fresh lime juice
• 1/2 c Sugar Subs.
• Spoonful Lime slices
• Mint sprigs
Combine graham cracker crumbs, margarine and 2 tbsp sugar substitute.
Spoon the graham cracker crumb mixture into bottom of 7-inch springform pan;
pat evenly on sides and 1/2 inch up the side of the pan.
Sprinkle gelatin over 1/2 cup of the milk in small saucepan; let stand 2 to 3 minutes.
Cook over low heat, stirring constantly, until gelatin is dissolved.
Beat cream cheese until fluffy in small bowl;
beat in remaining 1 1/4 cups milk and the gelatin mixture.
Mix in lime juice and 1/2 cup sugar substitute.
Pour the mixture over your crust and refrigerate pie until set, about 2 hours.
To serve, loosen side of pie from pan with small spatula and remove side of pan.
Place pie on serving plate; garnish with lime slices and mint.
Makes 8 servings.
Serving size 1/8 pie.
Total fat 10g per serving, low fat key lime pie recipe.
Yield: 8 servings low fat key lime pie
Sugar Free Apple Pie
4-5 Red Delicious apples, peeled and sliced in thin wedges
1 cup equivalent of sweetener (I prefer Equal)
1/2 cup margarine or butter
Unbaked crust for a double crust pie
Place the peeled, sliced apples in the crust until it's about 2/3 full. Sprinkle the sweetener over the apples after stirring 2 tablespoons of flour into the sweetener. Slice the margarine and dot over the pie. Put on the top crust then bake in a slow, 325 degree oven for 1 1/4 to 1 1/2 hours or until the crust is light brown. Enjoy.
Applesauce Cocoa Cookies
"Chocolate and moist, these are delicious. "
Ingredients:
1/2 cup vegetable shortening
1 egg or egg substitute
1/3 cup unsweetened cocoa powder
1/2 teaspoon salt
1/4 cup water
1 teaspoon baking powder
1/3 cup sugar replacement (granulated) Splenda
2 cups cake flour
1/2 teaspoon ground cinnamon
1/2 teaspoon baking soda
1 cup unsweetened applesauce
Directions:
Preheat oven to 375 degrees F (190 degrees C).
Grease cookie sheets.
Cream together shortening and sugar replacement. Add egg and blend well.
Sift all dry ingredients together and add alternately with applesauce and water to creamed mixture. Be sure to add flour first and last.
Drop by teaspoonfuls onto greased cookie sheets.
Bake at 375 degrees F for 12-15 minutes.
Sugar Free Chocolate Frosting
From DebbiesKitchen.com
1 small package 3.9oz. of sugar free instant chocolate pudding
Low fat milk for preparing the chocolate pudding
1 eight-ounce package of fat free cream cheese
1 small container 8-oz. of fat free or lite frozen whipped topping
Allow the fat free cream cheese and the frozen fat free or lite whipped topping to soften while you prepare the chocolate pudding.
Prepare the chocolate pudding in a large bowl as directed but use low fat milk or skim milk. Use 1-1/2 cups of milk per 3.9 oz. box of pudding.
Place the fat free pudding into the refrigerator to chill and thicken.
Blend together the softened fat free cream cheese and the softened fat free whipped topping.
Add the chilled, thickened fat free chocolate pudding to the fat free cream cheese/whipped topping mixture and blend together very well.
Frost your cake.
*Note…For a thicker frosting simply leave out the milk, blend the softened fat free cream cheese and the fat free whipped topping together and then blend in the dry package of the sugar free chocolate pudding, the frosting will be thicker and you will have more control over it, at this point you can add milk as/if needed.
Use an electric mixer to blend the cream cheese, whipped topping and pudding together.
Refrigerate any left over frosted cake
Fat Free Cream Cheese Frosting
1 cup nonfat cream cheese 1 cup ricotta cheese, part skim milk 1/2 cup brown sugar 1 teaspoon vanilla extract
Place all ingredients in a food processor and blend until smooth
Good on carrot cakes, spice cakes and pineapple cakes.
Fat Free Cream Cheese Frosting
* Exported from MasterCook *
Recipe By : Secrets of Fat Free Baking, by S. Woodruff Serving Size : 16 Categories : Fat-Free Baking Fillings & Frostings Icings
Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat cream cheese 1 cup ricotta cheese, part skim milk 1/2 cup sugar, brown 1 teaspoon vanilla extract
Place all ingredients in a food processor
and blend until smooth
NOTES : Good on carrot cakes, spice cakes and pineapple cakes.
A Low Carb Recipe for the Low Carbers
No-Bake Cheesecake
( Serves 12 )
1 cup water
1 envelope Knox® unflavored gelatin
16 ounces cream cheese - softened
3/4 cup sugar substitute
1 teaspoon vanilla extract
1/4 teaspoon salt
2 tablespoon sugar-free pudding mix (any flavor)
In glass cup, sprinkle gelatin over cold water; let stand for 2 minutes.
Microwave on HIGH until hot.; stir thoroughly, then let stand until
completely dissolved.
Add cream cheese cubes and stir until softened.
Blend well with mixer.
Add Splenda, vanilla, salt and pudding mix.
Pour into 12 paper lined muffin tins.
Chill about 2 hours or until firm.
Per serving:
142.6 calories
13.2 g fat
4.9 g protein
1.7 g carbohydrates
0 g fiber
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Welcome to Diet-Depot-Newsletter - Issue 26
How are you today?
Thanksgiving is coming!! How Yummy can it be???
We can be thankful for our improving health,
the pounds we have taken off...
and for many other reasons...
In this rather large special issue....
We will find information on how to have a Healthy Thanksgiving....
I also included some healthy recipes below...I hope you can use some!!
Contents
1. Important Note to All Members
2. Sponsored Ads
3. Holiday Cooking Tips
4. A Healthy Feast For Your Thanksgiving Holiday
5. Recommended Links
6. Get Ready For Thanksgiving Books from Amazon.com
7. Roasters and Roasting Products
8. Low Carb Food Products for your Holiday Entertaining
9. Thanksgiving Recipes
10. Special Invite
11. Diet Awards to be issued!
12. Newsletter Closure
To all members..This is an IMPORTANT NOTE: By joining this newsletter you are agreeing to recieve a few product ads from merchants and third party sites in this newsletter. These products are to
compliment the newsletter and to help you with your weightloss and health needs.
They will be included in these newsletter issues only...you will not any recieve any seperate ads.
Thank you, Donna (Diet-Depot-Newsletter)
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Add 1/4 teaspoon of baking soda to your cranberries while cooking them. Doing so...they will require less sugar. Leaving you with less sugar grams and calories.
Cutting Fat with Applesauce
Substitute applesauce or pureed prunes for half of the amount of oil
in your baking recipes and
it will reduce the fat content of the product.
If you want you can use all applesauce, and it will produce a low-calorie and moist product.
Cutting Fat Tip
Refrigerate Homemade Gravy and Soup.
When cold the fat will rise to the top and get white and hard.
It can easily be spooned off...
Reheat...
And it will now have less fat content!!
Your Gravy is Too Thin!
You can simmer it until it reduces in thickness;
or you can thicken it with cornstarch thathas been dissolved in cold water,
Thanksgiving has many traditional foods for this popular American holiday feast.
Do you know the nutritional values and benefits of some of these foods? Here are the healthy pros...
and some tips....
so you can prepare the most rewarding meal for you and your family.
Bon Apetite'
Sweet Potatoes
Try sweet potatoes for a satisfactifying food without the fat!!
Sweet Potatoes are packed with antioxidants, beta-carotene, and supply a nice amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E , iron, manganese, zinc, and a small amount of potassium.
Sweet Potatoes help strengthened your bones and improve your iron absorption. They also help protect you against heart attacks and strokes. It is also said to help with your blood pressure.
If you buy canned sweet potatoes...
Please know that they are lower in beta-carotene, vitamin C, and B vitamins,
than fresh sweet potatoes are.
Look for bright colors in a sweet potatoe when choosing them at the market.
The brighter the color, the higher the beta-carotene content.
Sweet Potatoes are highly recommended for smokers!!!
If you leave the skin on the sweet potatoe and eat it with the skin intake,
the baked sweet potato is an excellent source of fiber.
Sweet potatoes are not Yams.
A sweet potato and a yam are completely different.
They are from different plant species.
Yams have a higher moisture content and they
have more natural sugars than sweet potatoes has.
Yams do not contain as much Vitamin A and C as sweet potatoes do.
According to Dr. Earl Mindell, a well known diet expert.....
Wild Mexican "yams" have anti-weight-gain properties, anti-cancer proterties,
and also anti-aging properties.
Sweet Potatoe Nutritional Information
1 Medium Baked Sweet Potatoe
Calories 117
Total Fat 0.1 grams
Saturated Fat 0g
Monounsaturated fat 0g
Polyunsaturated fat 0.1g
Fiber 3.4g
Protein 2g
Carbohydrates 28g
Cholesterol 0mg
Sodium 11 mg
Beta-carotene 15 mg
Vitamin c 28 mg
Vitamin B6 0.3 mg
Manganese .06 mg
Cranberries
Our Native Americans discovered cranberries. They realzed that they could be used as food and as medicine.
Cranberries is one of the 3 fruits which are native to the United States and to Canada.
The Indians greeted the Pilgrims with cranberries . They were considered to be a symbol of peace. Cranberries very gracefully graced the first Thanksgiving table!!
Cranberries are a good source of vitamin C. They are an anti-oxidant, and they possess anti-cancer properties. They are known to help prevent urinary tract infections. Cranberries also help neutralize the harmful free radicals in our bodies.
Cranberries contain tannin, which cleanse our urinary tract of bad bacteria, enabling the good bacteria to thrive.
The acid in cranberries is helpful for a low carb diet and also help lower the glycemic value of other food, helping to control your insulin levels.
Cranberry is also said to inhibit gum disease and stomach ulcers.
Nutritional Information of Cranberries
1 cup berries has just 46 calories and only 12 grams of carbohydrates!
14 mg of vitamin C
50 IU of vitamin A
71 mg of potassium
Oven Baked Cranberries
Add half the amount of water compared to the amount of cranberries, sweeten and season to your taste, cover and bake about an hour at 350 degrees.
Turkey
Turkey is a low-fat meat, loaded with a lot of protein.
Turkey is a good source of B vitamins, iron, zinc, phosphorus,and potassium.
Turkeys are different....
A male turkey is called a tom and the female turkey is called a hen.
A Fryer-roaster is under 16 weeks,
while young turkeys are aged between 5 to 7 months,
a yearling turkey is under 15 months of age,
and mature turkey is over 15 months old.
For those who are watching their calories and fat gram intake,
steer away from self-basting turkeys.
They contain added butter and/or oil.
If you buy fresh turkey, rather than frozen,
it should be completely odor-free and make sure it has no pinfeathers.
Do NOT defrost the turkey at room temperature,
surface bacteria can quickly multiply to dangerous levels!
Defrost in the refrigerator!
Do not stuff your turkey the night before to save a few minutes of time.
When you stuff the bird the night before....harmful bacteria can multiply and cause food poisoning...the inside of the turkey acts as an incubator for bacteria to grow.
You can mix the stuffing the night before and store it in a air tight container.
Make sure you store the wet and dry ingredients separately and combined right before stuffing the turkey.
When it is time to roast the turkey, place aluminum foil loosely as a tent over the turkey for the first 1 to 1½ hours of roasting.
Afterwards you can remove the foil tent to allow the turkey to brown.
Basting produces a crispy golden brown skin.
Basting does not produce a moisture turkey or improve the flavor of the turkey.
If you bast often you will lose oven heat by opening the door.
Losing heat will only increase the cooking time.
It is recommended to do the basting during the last hour of cooking time.
Make sure you roast the turkey until the internal temperature reaches 170°F in the breast area and 180°F in the thighs.
Also test the internal temperature of the stuffing.
The internal temperature of the stuffing should be 160 to 165 degrees F.
When done, the drumsticks should move easily at the joint.
Be sure to wash all cutting boards, and utensils well that you used while preparing the turkey. Use hot soapy water and rinse well in hot water.
Be sure to wash your hands in hot soapy water also, after handling the turkey.
Cooking Time Chart for Roasting Turkey
NTF Roasting Guidelines for a Fresh or Thawed Turkey Roast in a 325° F Conventional Oven on the Lowest Oven Rack
You can poke holes in the turkey with a fork before starting the marination.
Herb Marinade
½ cup canola oil
½ cup apple cider vinegar
1 Tbsp. chopped fresh marjoram
1 Tbsp. chopped fresh thyme
1 Tbsp. chopped fresh sage
½ tsp. salt
½ tsp. freshly ground black pepper
10-pound whole turkey, cleaned and drained well
1. Combine the oil, vinegar, herbs and seasonings together in a small bowl. Place the turkey in a large, plastic cooking bag.
2. Add marinade, close bag securely and allow to marinate in the refrigerator for several hours.
3. Oven roast or deep fry according to the National Turkey Federation recommendations.
NOTE: Do NOT re-use marinade to baste the turkey for safety.. _________________________________________________
Crockpot Turkey Recipe
Apple Glazed Turkey Breast
Ingredients: Bone-in turkey breast sized to fit your crockpot salt and pepper 4-6 apples, cored and quartered and peeled 1/4 cup apple cider 3 Tbsp. brown sugar 1 tsp. ground ginger
Rub the turkey with salt and pepper. Place the apple quarters in bottom of the crockpot. Place turkey on top of apples. Combine rest of ingredients, spoon over the turkey. Cook on low for 10-12 hours. NOTES: Bone-in turkey breasts come fairly small to quite large. If you do buy one too big, be sure to let it thaw in the refrigerator for 2 days and then trim it so it will fit in the crockpot. (I tuck the pieces I cut off in the sides or ends-where ever they will fit. You can also cook them on the stove in chicken stock for gravy). Serve the turkey by slicing and placing on a platter with the sauce from the crockpot to spoon over on the plates.
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Turkey Gravy Recipes
Low-Fat Turkey Gravy
Preparation Time: 5 minutes; Servings: 16
Ingredients
1/4 Cup cornstarch
1/4 Cup water
4 Cups TURKEY BROTH and defatted pan juices (see below)
Salt and pepper
Directions
In a large saucepan, over medium heat, bring turkey broth and pan juices to a boil.
Meanwhile, blend until smooth the cornstarch and water.
Whisking constantly, slowly add the cornstarch mixture and continue stirring until the gravy is thickened.
Season to taste with salt and pepper.
Provides 16 servings at 1/4 cup per portion
Note: To defat pan juices, pour poultry drippings into a glass measuring cup and refrigerate until the fat solidifies. Remove the fat layer and discard.
Source: The National Turkey Federation _________________________________________________
Creamy Turkey Gravy
Serves 8
1 cup chicken broth (low sodium) or defatted turkey drippings 1/4 cup fat-free milk 2 tablespoons dry white vermouth (optional) 2 tablespoons all-purpose flour 1/2 teaspoon pepper, or to taste 1/2 teaspoon dried sage
Heat broth in a medium saucepan over medium heat. Put remaining ingredients in a small bowl and whisk until smooth, or put in a jar with a tight-fitting lid and shake until smooth. Gradually stir into chicken broth. Cook over medium heat for 3 to 5 minutes, or until thickened, stirring constantly.
Calories 73 Protein 0 g Carbohydrates 2 g Cholesterol 0 g Total Fat 0 g Fiber 0 g Sodium 5 mg
_________________________________________________
Turkey Gravy
An easy (and relatively low-fat) recipe for gravy.
Ingredients:
1 tablespoon margerine or butter
3 tablespoons all-purpose flour
1 cup low-sodium chicken broth
1 cup degreased turkey drippings (allow drippings to separate, then skim off fat)
1/4 cup chablis or other dry white wine
1/4 teaspoon salt
Method
Melt margarine in saucepan over medium-high heat.
Whisk in flour and cook one minute, stirring constantly.
Gradually whisk in other ingredients, stirring constantly until boiling.
Reduce heat and simmer, uncovered, until thickened.
_________________________________________________
Stuffing Recipes
Fruit & Nut Stuffing
18 each whole pitted prunes 1/2 cup dried currants 1 cup raisins 24 each dried apricot halves 1/4 cup bourbon 3 each tart cooking apples, unpeeled, cored and chopped 3 each large onions, peeled and diced 3 each celery ribs, diced 4 tablespoons melted butter 2/3 cup whole macadamia nuts 2/3 cup whole cashews 1 cup unsalted walnut pieces 2 cups whole raw cranberries 1 teaspoon ground cloves 1/4 teaspoon cayenne pepper 1 teaspoon ground ginger 1 teaspoon dried chervil leaves 1 teaspoon finely minced fresh parsley 2 teaspoons salt 1/4 teaspoon freshly ground black pepper 2 each eggs, slightly beaten
Put the prunes, currants, raisins, and apricot halves in a bowl and pour the bourbon over the fruit. Cover bowl and soak overnight. If you are using salted macadamia nuts and salted cashews, put them in a strainer and remove salt by rinsing them under cold water. Dry on paper towels. Heat 2 tbsp. vegetable oil in a skillet and add the nuts. Toast them, stirring constantly, until golden. Combine the apples, onions, and celery in a large skillet along with the butter. Cook the mixture over moderate heat, stirring occasionally, until the onions are soft and celery is tender, about 11 minutes. Transfer the onion mixture to a large mixing bowl. Add the macerated fruit and all remaining ingredients. Gently mix the stuffing with 2 large spoons until evenly blended. Set aside the stuffing while you prepare the turkey for roasting. Stuff turkey 3/4 full and roast according to size. (for a 20 lb. turkey, approx. 9 cups)
Cindy Sanchez Copyright 2002
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Cranberry-Rice Stuffing
1/4 cup brown rice - uncooked
3/4 cup water
1 tablespoon vegetable oil (I would use canola)
1 1/2 cups mushrooms -- (1 1/2 lb) sliced
1 cup fresh or frozen cranberries
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
Cook the rice in the water until tender, about 1 hour. Sauté the remaining ingredients in a skillet until the celery and onion are tender. Add the rice and stir to blend. Use in chicken roaster or double the recipe for turkey stuffing.
_________________________________________________
Bread Stuffing (Low-Fat)
1/2 cup water 1 onion, chopped 3 cups sliced mushrooms (about 1/2 lb.) 2 celery stalks, thinly sliced 4 cups cubed bread 1/3 cup finely chopped parsley 1/2 teaspoon thyme 1/2 teaspoon marjoram 1/2 teaspoon sage 1/8 teaspoon black pepper 1/2 teaspoon salt 1 cup very hot water or vegetable stock
Heat 1/2 cup water in a large pot or skillet. Add the onion and cook 5 minutes. Add the sliced mushrooms & celery and cook over medium heat, stirring occasionally, until the mushrooms begin to brown, about 5 minutes. Preheat oven to 350F. Stir in bread & spices, salt & pepper. Lower the heat & continue cooking for 3 minutes, then stir in the water or stock, a little at a time, until the dressing obtains the desired moistness. Spread in an oil-sprayed baking dish, cover & bake for 20 minutes. Remove the cover and bake 10 more minutes.
_________________________________________________
Bread and Muffins
Applesauce Bread
1/2 c. shortening, softened 1 lg. egg 2 1/2 c. wheat flour 3/4 t. cinnamon 1/2 t. allspice 1/2 t. cloves 1/2 c. chopped citron 1 1/2 c.
sugar 1 c. applesauce 1 1/2 t. soda 1 c. raisins
Combine all ingredients with 1 to 1 1/2 c. water in large bowl, mixing well. Pour into well greased loaf pan. Let stand for 20 minutes. Bake at 350° for 60 to 70 min. or until bread tests done.
2 1/2 cups all-purpose flour 1 1/2 cups cranberries -- fresh or frozen 1 cup granulated sugar 1 tablespoon baking powder 1 teaspoon baking soda 3/4 cup milk, 2% lowfat 1/3 cup ricotta cheese, part skim milk 1 tablespoon orange peel -- grated 1/2 cup orange juice
2 tablespoons vegetable oil 2 large egg whites 1 large egg granulated sugar -- for garnish 1/2 teaspoon salt
1. Preheat oven to 375º.
2. Coat 18 muffin pan cups with cooking spray. In a medium bowl, mix flour, cranberries, sugar, baking powder, baking soda, and 1/2 teaspoon salt. Make a well in the enter of mixture.
3. In another small bowl, mix milk, ricotta cheese, orange peel, orange juice, oil, egg whites, and whole egg. Pour into the well of the dry mixture and stir until just moist. Do not overmix!
4. Spoon batter into the cups. Bake until toothpick inserted comes out clean, about 20 minutes.
5. Remove from pans and cool on wire rack. Garnish with granulated sugar,
if desired.
Nutritional Information Per Serving: 144 Calories; 3g Fat (15.6% calories from fat); 3g Protein; 27g Carbohydrate; 1g Dietary Fiber; 13mg Cholesterol; 231mg Sodium.
1/2 tsp. ground cinnamon 3/4 C. uncooked oats 1/2 tsp. baking soda 1/2 tsp. vanilla extract 2 1/2 tsp. baking powder 1 egg ½ tsp. salt 1 tsp. melted butter
1/2 C. dried cranberries or raisins 1 1/2 C. flour
In a bowl, stir together milk, yogurt, oats and vanilla extract. Set aside 10 minutes, or until oats become soft. Stir in egg and melted butter. In a second bowl, stir together flour, brown sugar, cinnamon, baking soda, baking powder and salt. Stir oat mixture into flour mixture just to moisten. Do not overbeat. Stir in cranberries. Spoon batter into muffin tin sprayed with nonstick cooking spray. Bake muffins in preheated 375°F. oven 20 minutes, or until golden brown.
_________________________________________________
Three-Grain Cranberry Muffins
Chewy, flavorful and not too sweet, this is a good muffin to start the day.
1 cup whole-wheat pastry flour
2/3 cupoat flour
1/4 cup buckwheat flour
1/4 cup natural cane sugar
1 tablespoon baking powder
1/4 teaspoon sea salt
1 tablespoon grated orange zest
1/2 cup low-fat silken tofu
1 tablespoon canola oil
2 large egg whites
1 cup low-fat buttermilk
1 cup dried cranberries (craisins)
Preheat the oven to 375 degrees F (190 degrees C). Spray a 12-cup
muffin tin with cooking spray. In a large bowl, whisk together flours,
sugar, baking powder, salt and orange zest. In a food processor, blend
tofu and oil until very smooth. Pulse in egg whites, followed by buttermilk. Pour liquid over dry ingredients and, using a rubber spatula, stir only until
ingredients begin to form a batter. Add cranberries and stir just until mixed. Spoon the batter into the prepared muffin tin. Bake for 20 to 22 minutes,
until browned and a skewer inserted into the center of a muffin comes out
clean. Remove from pans and let cool on a wire rack. Makes 12 muffins.
Per Serving: Calories 130, Carbohydrates 26g, Fat 1.9g, Fiber 3.9g,
Protein 5g, Saturated Fat 0.2g, Sodium 125mg.
_________________________________________________
Pumpkin Scones
The low-Point alternative to Grandma's original recipe.
Preheat oven to 190 degrees Celsius. Coat a 28 x 18cm baking tray with cooking spray.
Sift the flour and sugar into a large bowl. Stir in the chives. Using fingertips rub the butter into the flour until mixture is fine and crumbly.
Using a knife, stir in the combined pumpkin, egg and milk. Stir until just combined.
Turn the dough onto a floured board and knead for 10 seconds or until smooth. Using fingers press the mixture out to form a round about 2 cm thick. Using a 5cm scone cutter, cut into 15 rounds.
Place the scones onto the prepared tray, lightly coat with olive oil spray, and bake for 15 minutes or until golden.
Combine the first 4 ingredients in a large bowl; toss gently to coat. Arrange sweet potato slices in a single layer on a large baking sheet coated with cooking spray. Bake at 400 degrees
for 30 minutes or until tender, turning the potato slices after 15 minutes. Combine parsley, orange rind, and garlic in a small bowl; stir well. Sprinkle parsley mixture over sweet potato slices.
A warming soup with an appealing golden color, the natural sweetness is what gives this soup its suprising flavor element.
6 servings
2 tablespoons Vegetable Broth
2 medium onions, chopped
2 medium carrots, diced
1 large stalks celery, diced
a handful of celery leaves
5 cups sweet potatoes, heaping, diced in 1/2-inch pieces
2 whole bay leaves
1/4 teaspoon dried thyme
1/4 teaspoon ground nutmeg
1 cup 1% lowfat milk
salt and pepper
Heat the broth in a large soup pot until it foams. Add the onions, carrots, and celery and saute over low heat until the onions begin to turn golden. Add the celery leaves, sweet potato dice, bay leaves, and enough water to cover all but 1 inch of the vegetables. Bring to a boil, add thyme and nutmeg, then cover and simmer over low heat for about 15 minutes, or until sweet potatoes and vegetables are tender. With slotted spoon, remove about half of the solid ingredients and transfer them to a food processor or blender along with 1/2 cup of the liquid. Process until smoothly pureed, then stir back into the soup pot. Add the milk, more or less to achieve the desired consistency. Season with salt and pepper. Simmer over very low heat for another 10 minutes.
Serve with croutons if you'd like
Nutrition Facts Amount Per Serving: Calories 178 - Calories from Fat 9 Percent Total Calories From: Fat 5%, Protein 10%, Carbohydrate 85% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 2mg, Sodium 154mg, Total Carbohydrate 38g, Dietary Fiber 2g, Protein 4g, Vitamin A 29138 units, Vitamin C 33 units, Calcium 0 units, Iron 1 units
_________________________________________________
Baked Sweet Potato Salad
6 servings
2 1/2 pounds sweet potatoes
1 red bell pepper
3 stalks celery, (about 1 cup chopped)
1/4 red onion, thinly sliced
Cilantro Lime Yogurt Dressing (included below)
Preheat oven to 400°. Wash the sweet potatoes, pierce them with a fork several times, and bake until soft, 40 to 60 minutes. Meanwhile, prepare the dressing and store in the refrigerator.
While the dressing chills, seed and chop the red onion, chop the celery, thinly slice the 1/4 red onion. Place all the prepared ingredients in a large bowl and set aside.
Remove the baked sweet potatoes from the oven, and when they are cool enough to handle, peel and cube them. Add them to the bowl and gently toss with the other ingredients. Carefully stir in the dressing. Serve warm, room temperature, or chilled
Cilantro Lime Yogurt Dressing for Baked Sweet Potato Salad
1 cup nonfat yogurt
1 tablespoon minced fresh cilantro
1 tablespoon minced scallions
2 teaspoons fresh lime juice
salt, to taste
In a small bowl, combine the yogurt, cilantro, scallions, and lime juice. Add salt to taste. Set aside for at least an hour to allow flavors to meld. Will keep 3 to 4 days in refrigerator.
Nutrition Facts Amount Per Serving: Calories 235 - Calories from Fat 6 Percent Total Calories From: Fat 3%, Protein 10%, Carbohydrate 88% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 1mg, Sodium 136mg, Total Carbohydrate 52g, Dietary Fiber 2g, Protein 6g, Vitamin A 38727 units, Vitamin C 70 units, Calcium 0 units, Iron 1 units
_________________________________________________
A Cranberry Recipe
Fresh Cranberry Relish
Ingredients: 2 large navel oranges 4 cups (1 pound) fresh cranberries 2 unpared red apples, cored 2 cups water
Peel oranges; reserve half of 1 peel. Chop oranges coarsely. Wash cranberries; drain and remove stems. Put cranberries, apples and reserved peel through the coarse blade of a food chopper or use food processor. Add oranges and sugar; mix well. Refrigerate several hours or overnight before serving. Makes 1 quart.
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A Vegetable Recipe
Savory Butternut Squash
Ingredients: 1 butternut squash-about 3 pounds 2 tablespoons butter or margarine 1 garlic clove, minced 2 tsp. ground ginger 1/4 tsp. cumin salt and pepper to taste
Heat oven to 400 degrees. Half the squash and scoop out the seeds and strings. Place it cut side up in a baking pan, adding 1/4 inch of water to the pan. Bake for 35-45 minutes until tender. Cool, then peel and cut into 2 inch chunks. In a large skillet melt the butter and saute the garlic over low heat for 1 minute. Do not brown, or scorch. Add the squash, toss and cook for 2 minutes. Add the remaining ingredients, and toss to coat. Cook for 2-3 more minutes and serve.
_________________________________________________
A Holiday Punch
Spiced Cider
1 gal. Cider 4 small cinnamon sticks 15 whole cloves
Put all in the pot and turn on high until hot and then turn it on low or just put it on low and leave it for a while. Serve warm!
_________________________________________________
Thanksgiving Desserts
Pecan Pie
1/4 cup butter 1 cup Log Cabin Syrup made with Splenda 1/4 cup Splenda (optional) 3 eggs 1 cup pecan halves 1 pie shell made from pecans chopped fine in the blender or food processor. Press into the pie pan like you would a crumb crust.
Cream butter and syrup in mixer. Add eggs one at a time beating after each. Stir in pecans. pour into pie shell. Put more pecans on top if you like. Bake at 350 until knife comes out clean approx 45 mins.
1 (3oz) box any flavor -sugar-free gelating 8 oz Light cream cheese 1 pk D-Zerta topping, whipped as-pkg directs 2 c Graham cracker crumbs 22 pk Sweet n' Low 7 tb Margaine, from sticks
Dissolve gelatin in 1 c warm water. Set aside to cool. Mix together 6 pkgs sweet/low and graham cracker crumbs. Add melted margarine. Press 2 c of crumb mixture firmly into 9 x 13 pan. Reserve rest for top. Cream 16 pkg sweet/low with cream cheese. Stir in prepared whipped topping. Pour mixture over crust and sprinkle with remaining cracker crumbs. Chill 3-4 hr. Also freezes well. ( 37 calories per square), Makes 36 squares.
1/2 ts Ground nutmeg; 1 c Pumpkin; cooked or canned
1/4 ts Ground allspice 2 tb Sugar;
1/8 ts Ground cloves; 1/4 c Vegetable oil;
1/2 c Walnuts; chopped 1 1/2 c Whole wheat flour;
Orange; rind grated 1 ts Baking soda (2 ts dry)
Combine the juice, raisins and figs in a bowl. Let stand for 1 hour or overnight.
Beat together the pumpkin, sugar and oil. Stir in the fruit mixture. Add the flour, baking soda, baking powder and spices. Mix well. Add the nuts and orange rind. Stir to blend well.
Pour the batter into a lightly oiled 8 x 5 inch loaf pan. Bake in 325 F oven for 40 to 45 minutes, or until a toothpick inserted into the center comes out clean. Let cool in the pan for 5 min.
Remove from pan and cool thoroughly on a wire rack. Wrap in foil and refrigerate until ready to use.
• 1 (8 ounce) container fat-free or lite whipped topping, thawed, divided
Combine milk, pumpkin, pudding mix and spice in a mixing bowl. Beat with electric mixer until smooth.
Fold in one half of the whipped topping. Spoon into pie crust. Top with remaining whipped topping. Freeze or refrigerate at least 2 hours before serving.
Total fat 7g per serving, low fat pumpkin pie recipe.
Yield: 8 servings low fat pumpkin pie
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Cranberry Sauce Jello
1 pkg fresh or frozen cranberries
1 small pkg sugar free cranberry jell-o
1/4 cup water
1/2 tsp orange extract
1/2 tsp Splenda (to taste)
In saucepan cook the cranberries in about 1/4 cup of water until they pop. Lightly mash them with the back of a wooden spoon or with a potato masher. Add the Splenda and the orange extract. Make the Jell-o according to the package directions, but with just one cup of boiling water and 3/4 cup of cold water. Stir the prepared Jelll-o into the cooked cranberry pulp and chill until set.
Makes 1 pint
Create a Holiday Aroma throughout your Home
Special Invite
Celebrating Holidays - Thanksgiving is coming
This list is STRICTLY for Celebrating Holidays....all through the Year!!! No UN-Related Posts!!! Everything will BE Holiday Related!!!!!
Each Holiday you will recieve and you can mail in Holiday Links, Holiday Poems, Holiday Storys, Holiday History and Trivia, Holiday Recipes....
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The very first pressure cooker debuted in the United States at the Famous New York World's Fair back in 1939. It was made by National Presto Industries.
Pressure Cookers have been in my family as long as I can remember...
I remember my mom cooking with one...and it is was given to me as a bridal shower gift when I was got married back in 1981.
I now own my second pressure cooker and I would never go without one in my home.
Let me tell you why...
The Pressure cooker will save you time...Meals cook 3 -10 times faster than ordinary cooking methods,
A Pressure Cooker locks in flavors and very important nutrients that you don't want to loose through cooking...
How does Pressure Cookers lock in nutrients??
The food you cook...cook in an almost airless pot, with a very small amount of liquid. Much needed vitamins and minerals are not boiled away...and lost!!
Preparing meat and other foods in a pressure cooker tenderizes very nicely.
Pressure Cooker verses a Slow Cooker:
When a meal takes 8-10 hours to cook in a slow cooker...it will cook just 1 hour in a pressure cooker, depending on the meal being cooked.
When meats are cooked in a pressure cooker it is similar in texture as the meats cooked in a slow cooker...just cooked more quickly...while tenderizing and locking in nutrients!
A Pressure cooker will also save you money through faster cooking times.
So get ready to save on electricity with electric stoves and gas with gas stoves!!
A Pressure cooker will heat up food up to the temperature of 400°F within just a few minutes of time!!
You can cook a delicious stew meal in 20 minutes!!!
Pressure Cookers come in different sizes...
From a 4 quart size to a 6 quart size for larger families...
And a 8 quart size great for people who like to do canning.
Are you wondering how a Pressure Cooker works??
When the liquid you add boils...it produces steam.
When in a tightly sealed pressure cooker pot....the steam is trapped and builds pressure inside...
While under this pressure, the cooking temperatures are raised higher than when cooked with regular cooking methods.
Cooking Tips:
Heat up your Pressure Cooker until the regulator on the lid begins to rock slowly.
You then adjust the heat to maintain a steady, yet slow rocking motion of the regulator. You then start your cooking time...so get your timer ready.
Some Recipes only require as little as 1/2 cup of water...and some recipes can require up to 2 cups of water...
Follow pressure cooker recipes thoroughly..
If you end up with too much liquid in your finished meal...just cook the meal a little longer with the lid off...
Some recipes call for browning or searing of your meat in the beginning of the cooking process. After the meat is browned...loosen up the brown partials that is stuck to the bottom of the pot....you can then add your liquid. This will prevent scorching.
Tips on How to Cook Vegetables:
Put your chosen vegetables in the pressure cooker and cover them partially with water. Then you can add your seasoning spices.
Put on the pressure cooker lid and put your heat on medium.
After the pressure cooker regulator starts to blow steam...cook for 5 minutes...your vegetables will be done....bring down the pressure.
Older pressure cookers...you can cool down by running the pot, with the lid on, under water...
Newer pressure cookers have pressure release valves.
Don' worry...newer pressure cookers will not open under pressure.
But be more careful with older pressure cookers!!
Give it time to cool down.
Some Tips on Care of your Pressure Cooker:
On a regular basis...check the steam vent on the lid to make sure it is clean of an old food particles that may be trapped.
You can do this by holding up the lid to a light and look through the vent.
The Pressure Cooker lid has a rubber Gasket seal. It is important that the seal remains flush so that the pressure cooker lid seals correctly and the pressure can build up inside the pot when cooking.
Be sure to read more about the care of your pressure cooker in the manufactures book that comes with the pot!!
Pressure cookers usually come with some recipes in their instruction books.
Granola-Stuffed Acorn Squash
Ingredients: 1 cup granola 1/4 to 1/2 teaspoon ground ginger 1/2 cup apple juice or water 1 acorn squash (about 1-3/4 pounds), well washed and halved horizontally 1 to 2 tablespoons honey cinnamon salt to taste, if desired 1 tablespoon sweet butter, cut in two Garnish: 4 to 6 carrot slices or cranberries (optional)
Instructions In a small bowl, stir together the granola and 1/4 teaspoon of the ginger.
Stir in the juice and set aside to soften slightly.
Meanwhile, prepare the squash halves by scraping out the seeds. Cut the stem and bottom ends so that each half will sit flat. Brush or drizzle honey on the fleshy surface of the squash halves and dust liberally with cinnamon and salt (if desired). Set a small piece of butter into each cavity.
Taste the granola mixture and if needed, add more ginger. Place half the mixture into each cavity, and arrange the carrot slices (or cranberries) decoratively on top. Place the steaming rack in the cooker and pour in 1-2 cups of water (depending on manufacturer's recommended minimum). Set the stuffed squash halves on the rack. You may need to wedge one so that it rests on the edge of the other, leaning against one side of the cooker.
Lock the lid in place and over high heat bring to high pressure. Adjust heat to maintain high pressure, and cook for 6 minutes. Reduce the pressure with a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape.
Lift the squash from cooker and serve as is, or carefully divide each half in two, pressing the filling into place with the back of a fork or spoon.
1 onion, chopped in large pieces 1/2 cup canola oil 1 clove garlic, chopped 1/4 cup parsley, diced in small pieces 1/4 cup fresh dill, diced in small pieces 1 cup chicken broth 3 large tomatoes, cut in small chunks, seeds removed 2 zucchini, cut in large chunks 8 new potatoes, skinned, cut in1/2" slices 2 large carrots, cut in 1/2" slices 1 green pepper, seeds removed, cut in 1/4" slices 3 stalks celery cut in 1/4" slices 10oz. Frozen peas, thawed salt and pepper to taste
Directions: Sauté onion in hot oil in your pressure cooker for 2 minutes. Stir in garlic, parsley and dill and cook for 1 minute. Stir in broth, vegetables and salt and pepper. Close lid and bring to high pressure. Lower heat to medium and cook for 5 minutes. Release the pressure, remove the lid and stir vegetables. Drain any excess liquid.
6 medium green bell peppers 6 medium tomatoes 1 cup white rice 1/2 bunch chopped parsley 1 1/2lb. Ground beef 1 lb. Baby carrots 1 6 oz. can tomato paste 3 tablespoons lemon juice Salt and pepper, to taste
For the Rice Mixture Filling: In bowl, rinse rice and ground beef together under water. Stir in chopped parsley, salt, pepper, lemon juice and tomato taste. Stuff peppers and tomatoes with rice mixture.
SAUCE: 3 cups water 1 tablespoon mashed garlic 2 tablespoons lemon juice 1 tablespoon dried mint (or 1/2 cup chopped fresh mint leaves) Salt and pepper, to taste
For the Sauce: Wisk together garlic, salt, pepper, mint and water.
Directions: Using a sharp knife, slice off the tops of peppers and tomatoes. Scoop out the seeds and inner fleshy parts of the tomatoes. Add rice mixture filling.
8 oz. fresh mushrooms 2 cups arborio 4 cups broth 1/4 cup dry vermouth or cooking wine 2 tablespoons shallots 1/4 cup grated Parmesan cheese 3 tablespoons olive oil Salt/pepper to taste
Directions: Coarsely chop mushrooms and shallots; set aside. In a 6 quart pressure cooker, simmer shallots in hot olive oil for three minutes, stirring often. Do not brown. Add mushrooms and Arborio and stir constantly for additional minute. Add broth and vermouth; stir. Close lid and bring up to high pressure. Once pressure has been attained, low heat and pressure cook for 7 minutes. Release pressure using automatic pressure release or cold-water release, according to manufacturer’s directions. Thoroughly stir, adding in grated Parmesan cheese and salt and pepper, if desired.
2 lbs. beef stew meat or round steak, cut into 1" cubes 3 tablespoons oil 2 tablespoons flour 1 large onion, chopped 1 teaspoon garlic 1 cup beef broth 1/4 lb. fresh mushrooms, sliced 2 tablespoons tomato paste 1 tablespoon Worcestershire sauce 1 cup sour cream Salt and pepper to taste 1 package egg noodles, cooked
Directions: In cooker, brown meat. Add flour and mix well. Stir in onion, garlic powder, mushrooms, tomato paste, and Worcestershire sauce. Blend thoroughly. Close the lid and bring to high pressure. Cook 20 minutes. Release the pressure and remove the lid. Stir in sour cream and blend well. Serve over hot egg noodles.
Beef Bourguignon -Also known as French beef stew, serve this dish over egg noodles or rice.
2 tablespoons olive oil 4 pounds beef stew meat, cubed 1 tablespoon sugar 1 tablespoons red wine vinegar 3/4 cup dry red wine 1 1/4 cups beef broth 1 1/2 tsp. salt Pepper to taste 2 large onions, diced 12 small pearl onions, peeled 1/4 cup butter 2 pounds mushrooms, quartered 1 teaspoons lemon juice
Directions: In a separate skillet, sauté onions until translucent. Then in your pressure cooker, heat oil and brown meat. Move beef to one side and add sugar. When it begins to caramelize, add vinegar and stir. Add wine, beef broth, salt and pepper. Add onions to beef mixture, close lid and bring to high pressure. Cook for 40 minutes. In a saucepan, placed peeled pearl onions in water until tender. In skillet where onion were sautéed, heat butter and sauté mushrooms. Add pearl onions and sauté until onions are glazed. When meat is done cooking, release pressure and remove lid. Add
mushroom/onion mixture. Close lid again, bring to high pressure and cook an additional 5 minutes. Release pressure, remove lid, and serve.
Quick cooking and a minimal amount of liquid produces this juicy, tender and flavorful chicken dish. If possible, use fresh herbs for a more assertive fragrance.
3 lb. Chicken, cut into serving pieces 3 medium tomatoes, sliced 1/4 cup parsley, chopped 1 1/4 cup chicken broth or stock 1 Tablespoon fresh rosemary 1 Tablespoon fresh sage, chopped Hot, cooked brown or white rice Parsley, chopped Salt and pepper to taste
Directions: Heat pressure cooker, add butter and brown chicken. Remove chicken and sauté onions until golden brown. Add tomatoes, parsley, chicken stock, salt and pepper. Add chicken and herbs. Close lid and bring to high pressure, then cook for 15 minutes. Release pressure, remove lid and serve with either brown or rice white.
3 tablespoons olive oil 2 pounds boneless chicken breast, cut into 2" cubes 1/4 cups chicken broth 1 cup white cooking wine 14 oz. sliced mushrooms 1 large onion, minced 2 teaspoons garlic powder 1 small bunch fresh basil 1 small can tomato paste 1/2 teaspoon thyme
Directions: In cooker, add olive oil and brown chicken breast for approximately 5 minutes, then add rest of ingredients. Close the lid and bring to high pressure; lower heat and cook for 12 minutes. Release the pressure and remove the lid. Serve with pasta, preferably spaghetti.
1 pound small shrimp, peeled 1/4 lb. snow peas 3 tablespoons soy sauce 2 tablespoons white vinegar 1/2 cup pineapple juice 2 tablespoons sugar 1 cup chicken broth
Directions: In a pressure cooker, combine all ingredients. Close lid, bring to high pressure and lower heat. Cook 3 minutes. Remove cooker from heat and release pressure. If sauce needs to be thickened, place back on stove and turn heat on low and stir constantly for a few minutes. Serve hot over rice.
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How many of us adults have our hands in the trick or treat loot?
With the treats ending right in our mouths??
Here are a few things to remember when choosing which candy to eat...
Some candy claims to be fat free....But it still contains calories!!
You may read the words made with real fruit....
It is not a fruit subsitute!!
It actually contains just a small amount of fruit juice or fruit.
If a candy bar claims to be cholestrol free...
It may still contain saturated fats...
So read labels...
Here is a list of some popular candy that you may find in a trick or treat bag...
and the calories that it contains...
I have found the calories on the web through my searches. I have found that there is some differences of calories for the same candy on different sites.
This may be due to different sizes and weight of the same candy.
Be sure to check the size and weight of the candy...
Be sure to check servings for the candy bar or candy package...
Recipe Rating: Prep Time:10 min Total Time:3 hr 50 min Makes:8 servings
Ingredients
2pkg.(8 oz. each)PHILADELPHIA Fat Free Cream Cheese, softened
1/2cupsugar
1/2tsp.vanilla
2eggs
1/2cupcannedpumpkin
1/4tsp.ground cinnamon
dashground nutmeg
1/3cupHONEY MAID Graham Cracker Crumbs
1/2cupthawedCOOL WHIP FREE Whipped Topping
Directions
MIX cream cheese, sugar and vanilla with electric mixer on medium speed until well blended. Add eggs; mix until blended. Do not overbeat after adding eggs. Remove 1 cup batter; stir in pumpkin and spices. Spray 9-inch pie plate with no stick cooking spray; sprinkle bottom with crumbs.
POUR remaining plain batter into crust. Top with pumpkin batter.
BAKE at 325°F for 40 minutes or until center is almost set. Cool. Refrigerate 3 hours or overnight. Top each serving with 1 Tbsp. of the whipped topping.
NUTRITION INFORMATION
Nutrition Bonus: A serving of this delicious dessert provides 25% of your daily calcium needs.
Many of us will be tempted to try those wonder diet pills.
There are so many to choose from, which offer so many promises!
Fat burners! Carb Blockers! Energy Boosters! Metabolism Revving Pills!
Promises! Promises! Promises!
All giving us high hopes!
But leading to jitters, nerves wracking havoc, and the shakes for some of us!
A lot of these diet pills will contain
Ma Huang, ephedrine, or ephedra as one of the main ingredients.
Adverse effects can include: nervousness, dizziness, tremor, increased blood pressure or heart rate, headache, stomach upset, chest pain, heart attack, hepatitis, stroke, seizure, psychosis, and death.
Have we forgotten about supplements??
So many of us are not getting the proper nutrients from the way food is processed, cooked, and the lack of foods we don't eat.
Did you know that there are nutrients that work with our metabolism?
Why go with fad diet pills, when we can choose a better, safer alternative to help our metabolism??
Next you will find a list of supplements that work with our bodies metabolism, which will help us achieve our goals:
You find below, on-line merchants that can provide you with the ones you decide to use. Please browse all the links to find the best deals.
Learn What Supplement Does What...
Calcium-
Zemel's research shows that calcium -- especially calcium consumed through dairy -- slows down the body's fat-making process. He recommends that dieters should eat three servings of fat-free or low fat dairy products every day. It will also help you maintain your muscle mass and increase you fat loss.
Conjugated Linoleic Acid (CLA) -
is a fatty acid that is incorporated into cell walls, and seems to promote fat burning and inhibit cancer growth in animal research.
Acetyl-L-Carnitine/Carnitine -
Enhanced endurance
Increased fat metabolism
Lowers cholesterol & triglyceride levels
Cardioprotective
Alpha Lipoic Acid (ALA) -
Prevents cellular damage (from free radicals)
Reduces oxidative stress
Lowers blood sugar
Increases energy levels
L-glutamine/Glutamine -
Boosts immune system function
Maintains muscle mass
Prevents muscle catabolism (breakdown)
Enhances glycogen storage,
Raises glucose levels to fight hypoglycemia.
Aids recovery from exercise
Coenzyme Q10 -
Slows the aging process
Increases energy
Strengthens the heart
Improves immune function
Promotes weight loss
Enhances endurance and aerobic performance
Lowers blood pressure
Synephrine/Citrus aurantium -
Increases metabolic rate
Increases caloric expenditure
Fat burner
Promotes weight loss
Increases energy levels
Chitosan -
Reduces fat absorption
Lowers cholesterol levels
Promotes weight loss
Green Tea -
The EGCG (epigallocatechin gallate) content in green tea has been found in research to boost metabolism.
Green Tea contains antioxidant, which have been found to have a variety of functions – including reducing muscle wastage.
400-600 mg daily will help to balance out your sugar levels and decrease cravings. Chromium is essential to metabolizing glucose (Take 100-200 mg with each meal.)
Banaba Leaf -
Balances blood sugar
Promotes healthy insulin levels
Controls appetite and food craving (especially carbohydrate cravings)
May promote weight loss
Kelp -
constipation, regulating blood pressure, building up the immune system, as anti-rheumatic, antibiotic, anti-bacterial, anti-toxin, a diuretic to remove excess water and helps to build stronger bones, teeth, nails and hair, assisting in weight loss, cellulite, respiratory ailments and even senility.
Relieves PMS and breast pain associated with the menstrual cycle
Alleviates hot flashes resulting from menopause
Beneficial for victims of coronary artery disease
Improves eczema and dermatitis
Improves rheumatoid arthritis
Aids in weight loss
Inositol:
Some experts believe an inositol (D-Chiro-Inositol) deficiency causes women to become insulin resistance. Take 1200 mg daily to ensure proper blood sugar processing.
Vitamin E increase in libido, normalizes menstrual cycle, and brings the progestrone and estrogen ratios into balance. Protects the fatty parts of cell walls; prevents oxidation of polyunsaturated fatty acids. Reduces oxygen requirement of muscles. Prevents degeneration of nerves and muscles. The more polyunsaturated fats you eat, the more vitamin E is need to protect them from oxidation.
B1 (Thiamin) Used in energy metabolism. Supports normal appetite and needed for brain and nervous system function. Essential for many bodily functions, including the release of ene rgy from carbohydrates, alcohol, and fats, and the health of nerves and muscles.
B2
(Riboflavin) Used in energy metabolism. Supports normal vision and skin health. Vitamin B2 is involved in many bodily processes, especially in making energy available from food; growth in children; and the repair and maintenance of body tissues.
B3 (Niacin/Niacinamide) Used in energy metabolism. Niacin comprises nicotinic acid and nicotinamide, which are both needed for the productio n of energy in cells. Healt! h of ski n, nervous system, digestive system. Essential for normal growth.
Nicotinamide is involved in enzyme processes, including fatty acid metabolism, tissue respiration, and the disposal of toxins.
B5 (Pantothenic acid) Part of a coenzyme vital for energy release. Important for the health of the adrenal gland. Formation of antibodies. Plays a central role in making energy from fats and carbohydrates available for the production of essential substances in the body, including the production of steroid hormones and fatty acids.
B6 (Pyridoxine) Important in protein metabolism. Vital for maintaining a healthy nervous system, s kin, muscles and blood. Involved with conversion of the omega 6 essential fatty acids which play a role in hormone health. Required by
the body in the making of proteins, to release stored glucose and in the production of niacin from tryptophan. All these bodily processes are necessary for growth, blood formation, and to protect against infection. The more protein that is eaten, the more vitamin B6 required.
Biotin Part of coenzyme used in energy metabolism and fat synthesis. Biotin is Needed to make the energy from food available, for instance, for the synthesis of fats, and for the excretion of protein waste products.
Choline and Inositol Related compounds to the B vitamins. Lipotrophic factors helping to prevent fat accumulations in the liver. Choline involved in formation of the brain chemical
acetylcholine.
PABA Involved in amino acid metabolism and health of red blood cells. Chromium Part of an organic complex called glucose tolerance factor (G.T.F.), which is involved in glucose metabolism. Also plays a role in blood fat levels and is beneficial to cholesterol levels. Chromium was only identified as an essential mineral about 30 years ago, and it is still not well understood. It is part of a compound needed to enable the insulin system to work. Chromium is also involved in fat metabolism and in maintaining the structure of genetic material.
Iodine Required for the production of the hormone thyroxine
by the thyroid gland. Thyroxine is one of the hormones involved in the control of metabolic rate.
Needed by the thyroid gland to produce the thyroid hormone, which regulates more than 100 enzyme systems involving the metabolic rate, growth, reproduction, and many more essential functions.
Iron Iron is involved in certain energy releasing reactions. Iron is also part of a number of enzymes, including some that make energy available.
MANGANESE Manganese is part of several essential enzymes and triggers the activities of numerous others, including antioxidant and energy-production processes.
Magnesium Involved with bone strength. A co-factor in energy release reactions. Involved in the transport of calcium to the muscles. Necessary for correct functioning of nerves and muscles.
Phosphorous Has an important role in healthy bone formation, along with calcium in particular. Also involved in energy conversion reactions within the body. In combination with calcium, phosphorus helps maintain the strength of the bones and teeth. It is needed by the body to use energy and B vitamins from food. Phosphorus is a constituent of many essential body substances and body control mechanisms.
Zinc Zinc is needed for a large number of enzyme reactions.
It is necessary for growth and for normal cell division and function. Zinc is required for the thymus gland (immune health) and for insulin release. It is needed for healthy prostate function, for healthy sperm and for the health of the ovaries, too. The mineral is necessary for maintaining vision, taste and smell. Involved in the formation of the antioxidant enzyme superoxide dismutase (S.O.D.).
NOTE: As you have noticed some of these nutrients/supplements work with your sugar levels. Why is that important, you may wonder?
Here is why....
Insulin regulates our blood sugar levels, but the bad effects caused by the overproduction of insulin causes our bodies to store excess sugar as fat. Excess Insulin also inhibits the mobilization of stored fat, And, insulin signals our liver to make cholesterol. Carbohydrates is a culprit that raises our insulin secretion. Stay away from simple carbs, such as sugar, candy, cakes and cookies. Eat in moderation! When it comes to carbs...it is best to eat carbs loaded with fiber, such as whole grains, vegetables, legumes and fruits. Stay away from white flour products....white bread, white rice, rice and corn based cereals, white potatoes. Choose whole wheat bread, rye, pumpernickel, whole grain cereals, sweet potatoes and yams, and brown rice. Choosing healthier foods will help keep your blood sugar level. This way our body can concentrate on mobilizing our body fats. Choose supplements from above that work with our sugar
levels.
Here are some interesting, useful links, books to buy and places to buy supplements. Browse through all to find the best deals. Many places will have discounts.
Her Craft Ideas News Studies show people who craft live longer, happier lives.
Every edition of HerCraftideas brings you great craft project patterns and instructions for all types of projects, inspiration, tips from the crafting experts, and articles for "Crafthealthy (tm)" living.
Potassium helps regulate the body’s fluid balance, great news for people who retain water, and potassium also works with the body's neuromuscular activity.
Potassium also regulates blood pressure.
The antioxidants in apples improve lung function.
Apples also help strengthen bones!!!
Apples contain natural chemicals called Flavonoids.
Flavonoids may reduce the risk of heart disease and the flavonoid, quercetin, reduce the risk of lung cancer. Some studies are suggesting that they cut the risk of lung cancer in half.
Apples are also good for people who suffer from arithitis and rheumatism.
Apples have no fat, cholesterol, or sodium. They contain 50 - 80 calories depending on size apple.
One apple contains 80% soluble fiber.
Apples contain pectin, which is a soluble fiber.
The soluble fiber from pectin will help your body to eliminate nasty cholesterol and the insoluble fiber in an apple may help protect you from certain types of cancer.
If you have high cholesterol, studies have shown that eating 2 apples a day can lower cholesterol by up to 10%.
An average size apple has five grams of fiber - 20% of of the daily recommended fiber.
Just eating one apple a day, will provide you with almost one fourth of the daily fiber recommended by the American Dietetic Association. How about that!!
Apples have more fiber than a bran muffin, even an entire head of iceberg lettuce.
An apple has more fiber than a serving of hot oatmeal and many brands of dry cereal.
Getting fiber in your diet is easy with apples!
Do you need more energy?
Have an apple! They will provide you with carbohydrate energy.
Apples are also another source to get needed vitamin C.
Looking for a snack to tie you over?
Apples are known to suppress hunger.
When dieting apples are a great choice!
Buying, Keeping and Using Apples
Remember that smaller apples will stay longer before spoiling.
Freckles on Golden Delicious apples indicate ripeness of the apple
You can prevent cut up apples from turning brown (oxidation) by dipping them into a solution of 1 part citrus juice and 3 parts water.
Prepare your apple dishes last. As close to serving as possible.
You will have less oxidation (browning) of the apples.
Be sure to store apples separately from your vegetables.
Did you know that apples give off gases that will damage some vegetables?
Such as, brocolli, cucumbers, cabbage, cauliflower, lettuce, spinach and other leafy greens.
On the flip side...
The same gas that the apples give off, will help ripen bananas, kiwis, peaches, plums, and pears faster!
To use the gas to your advantage, place the mentioned fruits in a brown paper bag with an apple.
Look for pumpkins with bright vibrant orange colors.
These pumpkins are loaded with the antioxidant - beta-carotene.
There is a difference between carving pumpkins for jack-o-lanterns and the pumpkins that you use for baking and cooking. Cooking Pumpkins are denser and more fleshy. Carving Pumpkins are too stringy and have too much moisture, they have much less taste when cooked.
When cooking choose smaller pumpkins.
Here are several varieties to purchase, for cooking:
Sugar Pumpkins
Small Sugar,
Jack-Be-Little (The tiniest pumpkins)
Gold Nugget
The Cheese Pumpkin (less colorful, light brown)
French heirloom, Fairytale
Be sure to look at the stem of the pumpkin. The stem should be dark green.
Zinc 1 mg Selenium .50 mg Vitamin C 12 mg Niacin 1 mg Folate 21 mcg Vitamin A 2650 IU Vitamin E 3 mg
If you perfer canned pumpkins, go for it...
One cup of canned pumpkin contains appoximately 83 calories.
It is high in fiber and low in fat.
It is loaded with vitamin A, vitamin C, vitamin E, magnesium and fiber.
Roasted Pumpkin Seeds
Just wash thoroughly, then spread on cookie sheets and bake in a very low oven (150-200 degrees) until crisp. You can salt if desired.
A quarter-cup of roasted seeds contains 71 calories and 3 grams of fat, mostly unsaturated. Pumpkin seeds are NOT a good source of fiber, but they are high in magnesium and zinc.
Only 1 left in stock--order soon (more on the way).
An Autumn Book For the Children
Apples and Pumpkins by Anne F. Rockwell, Lizzy Rockwell (Illustrator) Average Customer Review:
List Price:
$5.99
Book Description It is Fall! And for one little girl, that means the special joys of visiting the Comstock Farm: choosing the reddest apples from the trees and finding the best pumpkin in the patch. Back home, she helps her mother carve a funny jack-o'-lantern face and puts a glowing candle inside her prize new... Read more
Recipes
Autumn Vegetable Soup 5 servings
2 tablespoons Vegetable Broth, or vegetable oil 1 1/2 cups chopped (about 2) leeks 1 1/2 cups quartered Brussels sprouts 1 large carrot, chopped 1 celery stalk, chopped 1 large potato, chopped 1 cup acorn squash, peeled, chopped (or butternut, pumpkin, sweet potato) 3/4 teaspoon salt, to taste fresh ground black pepper, to taste cayenne pepper, to taste 2 cloves minced garlic 3 cups Vegetable Broth, or water 1 cup (packed) chopped Swiss chard or collard greens 1 firm, peeled and chopped large tomato 1 chopped sweet red or green bell pepper 1 1/2 teaspoons dried dill weed 1/2 teaspoon marjoram 1/2 teaspoon dried basil 2 teaspoons soy sauce, or to taste 1 tablespoon fresh lemon juice 1/2 cup nonfat sour cream, or nonfat yogurt dry roasted sunflower seeds, for garnish fresh parsley, minced for garnish
Peeling Tomatoes: Cut out the stem; plop tomatoes into boiling water for about 1 minute; remove from water with a slotted spoon and immediately drop in to a bowl of cold water and ice cubes (to stop the cooking process);
peel should practically slide off easily with the help of a paring knife. In a dutch oven, cook the first 11 ingredients (everything through the garlic)
over medium heat, covered, for 10 to 15 minutes; stirring intermittently. Add stock or water. Bring to a boil, lower to a simmer.
Cover and let it cook slowly until everything is tender, another 15 to 20 minutes. Add swiss chard or greens, tomato chunks, and chopped bell pepper.
Simmer about 5 more minutes. Add herbs, soy sauce, and lemon juice and contimue to simmer another 3 to 5 minutes. Serve in bowl and stir in 1 or 2 TBS sour cream or yogurt in each bowl.
Garnish each bowlful with a sprinkle of sunflower seeds and parsley
Nutrition Facts Amount Per Serving: Calories 158 - Calories from Fat 6 Percent Total Calories From: Fat 4%, Protein 11%, Carbohydrate 85% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 1678mg, Total Carbohydrate 34g, Dietary Fiber 3g,
Protein 4g, Vitamin A 7028 units, Vitamin C 84 units, Calcium 0 units, Iron 3 units
1/2 cup Carrots, diced, cooked and pureed 1/2 cup Canned pumpkin 1/2 cup Unsweetened applesauce 1/4 cup Carrot water (the water from which you cooked the carrots) 1 1/2 cup Whole wheat flour 1 1/2 cup Bread flour 1 1/2 teaspoon Salt 1 1/2 Tablespoon Butter or Margarine 2 Tablespoons Honey 1/4 teaspoon Allspice (ground) 2 teaspoons yeast
Place all ingredients in bread pan, press light crust setting, and press start. After baking cycle ends, remove bread from pan, place on cake rack, and allow to cool 1 hour before slicing.
Ingredients: 1/4 cup flaxseed 3/4 cup sifted unbleached flour 1 cup whole wheat flour 1/4 tsp. lite salt 1/4 cup sugar 2 tsp. baking powder 3 egg whites 2 Tbsp. canola oil 3/4 cup plain soymilk 1/2 cup chopped walnuts 1 large apple, diced
Instructions: Pre-heat oven to 400°. Grind the flaxseed to a coarse powder in a blender or coffee grinder. In a bowl, sift together the flour, salt, sugar and baking powder. Stir in the flaxseed powder. In a separate bowl, beat together the eggs with the oil and soymilk. Add the liquid ingredients to the dry ingredients and combine with a few swift strokes. Stir the diced apples and the walnuts into the batter. Fill oiled muffin tins two-thirds full and bake for 20-25 minutes.
Ingredients: 1 1/4 cups whole wheat flour 1 cup oat bran 1/3 cup packed brown sugar 2 1/2 teaspoons baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cinnamon 1 cup buttermilk 2 egg whites 2 tablespoons cooking oil 3/4 cup apple, shredded & peeled
Instructions: Mix flour, oat bran, brown sugar, baking powder, baking soda, salt, nutmeg and cinnamon. In another bowl mix the buttermilk, egg whites and oil; add to dry ingredients. Stir until dry ingredients are moistened; add apple. Store, tightly covered, in the refrigerator for up to 5 days.
To Bake: Spray muffins cups with Pam or other nonstick coating spray. Put about 1/4 cup batter into each muffin cup. Bake at 375 degrees for 18 to 20 minutes (a toothpick inserted near center should come out clean).
Quantity: Makes 12 servings
Nutrition Facts: Amount Per Serving: Calories 126 - Calories from Fat 30 Percent Total Calories From: Fat 23%, Protein 14%, Carbohydrate 63% Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 1mg, Sodium 171mg, Total Carbohydrate 20g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 10 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Ingredients: 1-1/2 cups wheat bran flakes cereal with raisins 1 cup whole wheat flour 1 tablespoon baking powder 1 teaspoon ground cinnamon 1/8 teaspoon salt 1/3 cup skim milk 3 tablespoons honey 3 tablespoons vegetable oil 1 apple, peeled, grated
Instructions: Preheat oven to 400 degree's. Mix the cereal, whole wheat flour, baking powder, cinnamon and salt in a medium mixing bowl. Whisk the skim milk, honey and oil in a small mixing bowl. Add to the flour mixture, stirring just until moistened. Stir in the apple. Fill 12 paper lined muffin cups 3/4 full. Bake for 25 minutes or until golden brown.
2 cups whole-wheat pastry flour or unbleached all-purpose 1 teaspoon ground cinnamon 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt * cup raisins 1 cup apple juice 1/2 cup apple sauce 2 tablespoons oil
Whisk together first 6 ingredients and store in an airtight container. Package raisins separately.
To prepare, preheat oven to 350 degrees.
Mix together 1 cup apple juice, 1/2 cup apple sauce and 2 tablespoons vegetable oil. Add dry ingredients and raisins and stir until just combined. Spoon into lightly oiled muffin tins, and
bake for 20 to 25 minutes, or until middle is done.
Ingredients: 1/4 cup margarine, softened 10-3/4 teaspoons Equal(r) for Recipes or 36 packets Equal® sweetener or 1-1/2 cups Equal® Spoonful & trade; 1 egg 2 egg whites 1/2 - 3/4 teaspoon orange extract 1 cup canned pumpkin 1-1/4 cups all-purpose flour 2 teaspoons baking powder 3/4 teaspoon baking soda 1/2 teaspoon salt 1-1/2 teaspoons ground cinnamon 3/4 teaspoon ground ginger 1/4 teaspoon ground nutmeg 1/2 cup raisins 1/3 cup chopped
pecans 3 tablespoons apricot spreadable fruit Pecan halves or chopped pecans (optional)
Instructions: Beat margarine and Equal® until blended in mixer bowl; beat in egg, egg whites, orange extract, and pumpkin. Mix in combined flour, baking powder, baking soda, salt, and spices; mix in raisins and chopped pecans.
Spread batter evenly in greased loaf pan, 8-1/2 x 4-1/2 x 2-1/2 inches. Bake bread in preheated 350oF oven until browned and toothpick inserted in center comes out clean, 50 to 60 minutes. Cool bread in pan 5 minutes; remove from pan and cool on wire rack.
Heat spreadable fruit until melted in small saucepan; brush on bread and garnish with pecans.
Ingredients: 1 cup quick or old fashioned oats, uncooked 1 cup all purpose flour 1 tsp. baking soda 1 tsp. ground cinnamon 1/2 tsp. ground allspice 1/3 cup honey 1/4 cup skim milk 1/4 cup vegetable oil 1 egg 2 Jonathan apples, diced
Instructions: Preheat oven to 350°F. Combine first 5 ingredients in a bowl. Beat next 4 ingredients in another bowl until blended. Stir into flour mixture just until flour is moistened (batter will be lumpy). Fold in apples. Transfer batter to a lightly buttered 4x8 inch loaf pan and bake 50-60 minutes or until tester comes out clean when inserted in center.
Ingredients: 3/4 cup whole wheat flour 1 tablespoon baking powder 1 teaspoon ground cinnamon Sugar substitute equal to 1/4 cup sugar (i.e. 1/4 cup Sugar Twin) 4 medium apples (unpeeled), coarsely grated 1/4 cup grated parmesan cheese 2 cups cold cooked rice 1/4 cup each: shredded dried coconut and raisins 2 eggs, beaten
Instructions: In a large mixing bowl, mix flour with baking powder, cinnamon and sugar substitute. Mix in remaining ingredients. Pour into a 9" by 13" baking pan sprayed with nonstick spray and bake in a preheated 325 degree F oven for 40 minutes.
Ingredients: 4 tart crisp apples 1/3 cup brown sugar, packed 1/4 cup raisins 2 tsp. ground cinnamon 1/2 tsp. ground nutmeg 1/3 cup lowfat or fat free yogurt 1/4 cup real maple syrup
Core apples and remove the peel from the top of the apple about an inch down. Make a small cut through skin around center of each apple to prevent the skin from bursting. Place the apples upright in a baking dish. In a small bowl, combine brown sugar, raisins, nutmeg and cinnamon. Spoon into the cored center of each apple. Add enough water to cover bottom of baking dish. Bake, uncovered at 375 degrees for 25 to 30 minutes or until the apples are tender when pierced with a fork. While the apples bake combine the yogurt and maple syrup to make the sauce. Pour over the baked apples and serve.
Baked Apples
Ingredients: 1/4 cup orange juice 2 Tbs. lemon juice 2 tsp. orange zest, grated 4 tart apples, cored and top half peeled 1/4 cup plus 3 Tbs. all purpose flour 1/2 cup brown sugar, firmly packed 1/4 tsp. cinnamon 3 Tbs. unsalted butter, chilled 1/4 cup chopped walnuts 2 Tbs. raisins
Instructions: Preheat oven to 375°F. Combine orange juice, lemon juice and orange zest in a bowl. Dip peeled half of apples into juice mixture. Combine flour, sugar, cinnamon and salt to taste in a food processor or mixing bowl. Cut in butter until mixture resembles coarse meal. Stir in walnuts and raisins. Fill cored apples with half the sugar mixture. Arrange apples upright in a buttered baking dish. Pour remaining juice mixture into dish. Sprinkle with remaining sugar mixture. Cover with foil and bake 35 minutes. Remove foil and bake another 10 minutes until tops are golden and apples are tender.
Ingredients: 4 small pumpkins (about 4 to 5 inches in diameter) 2 cups whole wheat bread cubes 1/2 cup thinly sliced carrots 1 cup diced onion 1/2 cup chicken broth 1 tsp. dried thyme or fresh can be used (2 tsp.) 1 teaspoon dried oregano 1/2 teaspoon pepper salt to taste 1/4 cup minced fresh parsley 1 teaspoon olive oil
Preheat oven to 325°. Cut off pumpkin tops and set aside to use as covers. Scoop out seeds and membranes. Set pumpkins on a large baking sheet. In a medium bowl combine bread cubes, carrots, onion, broth, thyme, oregano, pepper, salt, parsley, and oil; toss well. Pack tightly into pumpkin cavities. Cover with tops.
Bake 45 minutes, or until pumpkin shells are tender.
Notes: You can vary ingredients such as sourdough bread cubes instead, or a touch of roasted garlic.
Alabama Spoon Bread With Pumpkin & Chives
Ingredients: 1 1/2 cups buttermilk 1 cup solid-pack pumpkin (not pumpkin-pie mix) 4 large eggs, separated 3 tablespoons chopped fresh chives 4 tablespoons margarine or butter (1/2 stick) 1 1/2 cups yellow cornmeal 1 tablespoon brown sugar 1 teaspoon baking soda 3/4 teaspoon salt 1/8 teaspoon coarsely ground black pepper
Instructions: Preheat oven to 350 degrees F. Lightly grease shallow 2 1/2-quart ceramic baking dish. In medium bowl, with fork or wire whisk, mix buttermilk, pumpkin, egg yolks, and 2 tablespoons chopped chives.
In 4-quart saucepan, heat margarine or butter and 1 1/2 cups water to boiling over high heat.
Remove saucepan from heat. In small bowl, with wire whisk, mix cornmeal, brown sugar, baking soda, salt, and pepper. Gradually whisk cornmeal mixture into hot liquid in saucepan until blended. Then whisk in pumpkin mixture.
In small bowl, with mixer at high speed, beat egg whites just until stiff peaks form. Gently fold egg whites, one-third at a time, into cornmeal mixture until blended. Spoon batter into baking dish and sprinkle with remaining 1 tablespoon chives.
Place baking dish in roasting pan on oven rack.
Pour boiling water into roasting pan until it reaches halfway up side of baking dish. Bake spoon bread 50 to 55 minutes until lightly browned and puffed and knife inserted 2 inches from center comes out clean.
Instructions: Preheat the oven to 350 degrees F (175 degrees C). In a medium bowl, mix together flour, baking powder, baking soda, cinnamon and nutmeg; set aside.
In a large bowl, combine eggs, pumpkin, sugar, applesauce, vegetable oil, and almond extract. Slowly add the flour mixture to the large bowl until just blended. Do not over beat. Pour the batter into 18 non stick muffin cups.
Bake for 25 to 30 minutes. Remove muffins from the oven, and let cool slightly. Remove the muffins from the pan, and let cool completely.
Ingredients: 1 1/2 cups fat-free cookies, ground into fine crumbs (suggests using Health Valley Fat-Free Date Delight Cookies) 3 egg whites, lightly beaten 1 16-oz can solid pack pumpkin 1/2 cup maple syrup 1 1/4 teaspoon cinnamon 1/4 teaspoon ginger 1/4 teaspoon cloves dash nutmeg 1 tablespoon arrowroot 1 1/2 cups (12-fl oz can) evaporated skim milk
Instructions:
Preheat oven to 425 degrees F. Moisten fingers with water and press cookie crumbs over bottom and sides of a 10-in class pie pan. Chill while preparing remaining ingredients. Combine egg whites, pumpkin, maple syrup, spices, arrowroot and evaporated milk in a large bowl, and mix until well blended. Pour mixture into prepared pie pan and smooth top with spatula. Bake for 15 minutes, reduce temperature to 325 degrees F and bak an additional 40-50 minutes or until knife inserted near center comes out clean. Serve warm or at room temperature.
Recipe by: Nora Pouillon - Restaurant Nora, Washington, DC
Cooking Instructions 1. Preheat the oven to 350°F.
2. Cut the pumpkin in half, scrape out the seeds, and place it, cut-side down, on a baking sheet. Bake for about 40 minutes or until tender and easily pierced with a fork. Allow the pumpkin to cool about 10 minutes before proceeding, as it will be easier to handle when it is not so hot.
3. While the pumpkin is baking, heat the oil in a small saute pan and saute the onion and celery for about 3 minutes or until softened and translucent.
4. Scoop the pumpkin pulp with a large spoon, put it into a large bowl and add the onion, celery, milk and water. Stir to combine. Ladle some of this mixture into a blender and puree it in batches, being careful not to overfill the blender. Strain the soup through a colander to remove any remaining fiber or seeds. Add the lemon juice, cumin, allspice and sherry or Marsala wine. Season to taste with salt and pepper .
7. Spread the pepitas or pumpkin seeds on a baking sheet and roast in the oven for 10 minutes or until toasted.
8. Reheat the soup, divide it among 4 warmed soup bowls and sprinkle with the toasted seeds.
Nutrition Facts Serving Size 8 ounces
Amount Per Serving Calories 142 Total Fat 4 g Saturated Fat 1 g Cholesterol 4 mg Sodium 94 mg Total Carbohydrate 24 g Dietary Fiber 2 g Protein 6 g Percent Calories from Fat 20% Percent Calories from Protein 14% Percent Calories from Carbohydrate 60%
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While you are preparing your meals, try chewing sugarless gum . It will keep you from picking while you are preparing and cooking meals. Chewing the gum will save you from consuming those calories we always seem not to count.
Quote
In the beginning God covered the earth with broccoli and cauliflower and spinach, green and yellow and red vegetables of all kinds, so Man and Woman would live
Plain low-fat yogurt 1/2 cup cottage cheese blended with 1-1/2 teaspoon lemon juice Fat-free sour cream
Whipped Cream Substitutes
Chilled, whipped evaporated skim milk Nondairy whipped topping made from polyunsaturated fat
Cream Substitutes
Evaporated Milk: Evaporated skim milk
Whole milk (as a beverage or in recipes) substitutes: Skim, 1-percent or 2-percent milk
Ice cream substitutes: Low-fat or nonfat ice cream Frozen low-fat or nonfat yogurt Frozen fruit juice products Sorbet
Whole Egg Substitutes
Two egg whites 1/4 cup cholesterol-free liquid egg product 1 egg white plus 2 teaspoons oil One egg yolk = One egg white One egg (as thickener) = 1 tablespoon flour
Mayonnaise & Salad Dressing Substitutes
Low-fat or fat-free mayonnaise Whipped salad dressing Plain low-fat yogurt combined with low-fat cottage cheese
Salad dressing substitutes: Low-calorie commercial dressings Homemade dressing made with unsaturated oils, water, and vinegar or lemon juice
Butter, Lard, and Other Saturated Fat (coconut oil, palm oil) Substitutes
Soft tub margarine (first ingredient on food label listed as liquid vegetable oil)* Corn, cottonseed, olive, rapeseed (canola), safflower, sesame, soybean or sunflower oil
NOTE: *When cooking, it is better not to substitute reduced-fat margarine or corn oil spreads for regular butter and margarine unless a recipe has been specifically developed for their use. Their increased water content can make a substantial difference in the food's taste, appearance and texture.
Simple Low Calorie/Fat Substitutions
Here are a few suggestions for simple changes you can make in your daily diet that can add up to big savings around your waistline. Take little steps. If you can't imagine coffee without cream, try it with less, or use half cream and half milk. Remember: Every little bit helps!
In your coffee: Instead of: Two teaspoons sugar (30 calories) Try: Two teaspoons sugar-free sweetener (0 calories)
Instead of: Two tablespoons half-and-half (40 calories) Try: Two tablespoons reduced-fat milk (15 calories)
On a sandwich: Instead of: One tablespoon mayonnaise (100 calories) Try: One tablespoon low-fat mayonnaise (50 calories) Or One tablespoon mustard (15 calories)
On a bagel: Instead of: 2-teaspoons butter (72 calories) or 2-teaspoons stick margarine (66 calories) Try: Two
teaspoons cream cheese (33 calories) Or Two teaspoons nonfat cream cheese (25 calories) Or Two teaspoonsall-fruit jam (35 calories)
On a salad: Instead of: One tablespoon creamy dressing (80 calories) Try: One tablespoon vinaigrette dressing (40 calories) Or One tablespoon fat-free dressing (10 calories)
Sweet snacks: Instead of: One candy bar (150 calories per ounce) Try: One granola bar (110 calories per ounce) Or One banana (26 calories per ounce)
Salty snacks: Instead of: potato chips (140 calories per ounce) Try: Baked chips or pretzels (110 calories per ounce) Or unbuttered popcorn (80 calories per ounce)
Note: Calorie amounts of items are based on averages and not meant to apply to or indicate any specific brands.
In the beginning God populated the earth with broccoli and cauliflower and spinach, green and yellow and red vegetables of all kinds, so Man and Woman would live long and healthy lives.
Then using God's great gifts,
Satan created Ben and Jerry's and Krispy Creme.
And Satan said, "You want chocolate with that?" And Man said "Yea." And woman said, "And another one with sprinkles." And they gained 10 pounds.
And God created the healthful yogurt that woman might keep the figure that man found so fair.
And Satan brought forth white flour from the wheat, and sugar from the cane, and combined them.
And woman went from size 2 to size 16.
So God said, "Try my fresh green salad."
And Satan presented thousand-Island Dressing and garlic toast on the side. And man and woman unfastened their belts following the repast.
God then said, "I have sent you heart healthy vegetables and olive oil in which to cook them."
And Satan brought forth deep fried fish and chicken-fried steak so big it needed its own platter. And man gained more weight and his cholesterol went through the roof.
God then brought running shoes so that his children might loose those extra pounds.
And Satan gave cable TV with a remote control so Man would not have to toil changing the channels.
And man and woman laughed and cried before the flickering light and gained pounds.
Then God brought forth the potato, naturally low in fat and brimming with nutrition.
And Satan peeled off the healthful skin and sliced the starchy center into chips
and deep-fried them.
And man gained pounds.
God then gave lean beef so that man might consume fewer calories and still satisfy his appetite.
And Satan created McDonald's and it's 99-cent double cheeseburger. Then he said, "You want fries with that?" And man replied, "Yea! And super size 'em."
And Satan said "It is good." And man went into cardiac arrest.
God sighed and created quadruple bypass surgery......
1 onion, diced 2 tsp chopped fresh Rosemary 16 oz Portobello Mushrooms, sliced 8 oz white mushrooms, sliced 14 1/2 oz can diced tomatoes 3 tblsp tomato paste 2 garlic cloves 1 1/3 cups water 1 tsp sherry vinegar salt & pepper 2 pinches red pepper flakes
1. In large non-stick pan, spray w/ cooking spray & sauté onions &
rosemary until lightly browned, about 12 minutes.
Transfer to a bowl.
2. Spray pan again & sauté portobellos until browned, about 5-10 minutes.
Transfer to bowl with onions.
3. Repeat process with white mushrooms.
4. Return all sautéed ingredients to pan,
Add tomatoes, tomato paste, garlic, water & vinegar.
Simmer gently for 12-15 minutes.
Season to taste with salt, pepper & red pepper flakes.
_________________________________________________
GARDEN VEGETABLE SOUP
(Makes 4 servings - about 1 cup each)
Ingredients
2/3 cup sliced carrot 1/2 cup diced onion 2 garlic cloves, minced 3 cups fat-free broth (beef, chicken or veg) 1 1/2 cups diced green cabbage 1/2 cup green beans 1 tablespoon tomato paste 1/2 teaspoon dried basil 1/4 teaspoon dried oregano 1/4 teaspoon salt 1/2 cup diced zucchini
1. In large saucepan, sprayed with non-stick cooking spray, sauté the carrot, onion and garlic over low heat until softened, about 5 minutes.
2. Add broth, cabbage, beans, tomato paste, basil, oregano and salt; Bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.
3. Stir in zucchini and heat 3-4 minutes.
Serve hot.
Per serving: 42 calories; 0g total fat; 0 g saturated fat; 0 mg cholesterol; 63 mg sodium; 8 g total carbohydrate; 2.4 g dietary fiber; 3 g protein;
41 mg calcium
_________________________________________________
Vegetarian Chowder
1 pound baby lima beans 1 cup chopped onion 1-1/2 cup chopped celery 1/4 cup flour 1-1/2 teaspoons salt 1/8 teaspoons pepper 3 cup milk 1 (16-ounce) can tomatoes 1 (16-ounce) can whole kernel corn 1/4 pound sharp Cheddar cheese
Sort and rinse the lima beans.
Cover the beans with water.
Boil for 2 minutes. Remove from heat.
Soak 1 hour. Rinse.
In a large saucepan, cook the beans in 6 to 8-cups hot water with salt.
Cook until tender (approximately 1 hour).
Do not drain.
Meanwhile, in a 1-1/2 quart saucepan, cook the onion and celery briefly in butter. Blend in the flour, salt and pepper.
Stir in milk and bring to a boil.
Add the beans, liquid and remaining ingredients.
Heat to boil.
_________________________________________________
Vegetable Manicotti
This manicotti can be prepared in advance and kept frozen
until you are ready to bake them.
Ingredients: 1/2 cup carrots, shredded 1/2 cup zucchini, shredded 1 cup spinach, chopped 2 cups plain yogurt cheese 1 tablespoon Italian parsley, chopped 1 teaspoon oregano 1 teaspoon basil 1/2 teaspoon salt 1/2 teaspoon pepper 3 eggs 1 cup mozzarella cheese, shredded 12 manicotti shells, cooked 1 32oz jar tomato sauce
Directions: Using a yogurt cheese maker or layered cheesecloth, strain the
whey from 1 quart of yogurt overnight to make yogurt cheese. One quart of yogurt will yield approximately 2 cups of yogurt cheese.
Bring 6 cups of water to a boil, and cook manicotti noodles until still slightly firm, being careful not to overcook. Drain noodles, rinse with cold water.
Preheat oven to 350°F. In a 9x13 baking dish, coat the bottom of the dish with 4 tablespoons of tomato sauce.
Set aside.
In a large mixing bowl, fold vegetables, 1/2 cup mozzarella cheese, herbs, salt, pepper and eggs into yogurt cheese.
Using a spoon, gently fill the manicotti shells with the cheese and vegetable mixture and then place in the baking dish.
Once all shells have been filled, top manicotti with remaining tomato sauce.
Bake for 25 minutes.
Top with remaining shredded cheese and bake for an additional 15 minutes or
until cheese is golden brown.
Serve warm.
Yields: 6 servings
Nutrition Facts Per Serving: Calories 480; Calories from Fat 130; Total Fat 13g;
Carbohydrates 71g; Protein 27g; Fiber 4g
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Slow Cookers is great for families that work, single people, students, and anyone on the go. If you love home cooked meals but have little time to cook, slow cooking in slow cookers may be the way to go for you.
Slow cooked meals are easy, nutritious because you use prepare your meals with fresh and healthy ingredients. They mix ingredients and flavors while they cook over a long period of time, while locking in nutrients.
Cooking with a slow cookers that takes little time and effort, and less electricity than an oven!!
Slow cookers cook foods at very low temperatures for a long period of time.
Just add your meal's ingredients and plug the slow cooker in and let it do it's thing for 3 to 12 hours, depending on your meal that you are preparing.
With a little preparation the night before or in the morning, all you have to do is turn it on before you go to work or do your errands, and a hot dinner will be waiting for you when you return home.
One plus for slow cookers is that it does not heat up the kitchen on summer days!
Here are just some of the more popular dishes...
stews,
soups,
chili con coni,
pot roast,
goulash
and more...
But slow cookers aren't great for cooking fish....Sorry!
Another bonus is...
When you have a lot of cooking and baking to do for the holidays, preparing a meal in the slow cooker can free up your oven and stove for other holiday meals that you may need to cook.
Slow Cookers come in different sizes.
The 1-quart cooker is good for cooking meals for 1 to 2 people.
You can also keep party foods like dips, swedish meatballs, etc. warm in slow cookers when you have a party.
Larger families will need a larger cooker, like a 6-quart slow cooker.
Slow cookers operate at low watts.
Depending on the model, the wattages can vary from 75 to 300 watts.
Most Slow Cookers come with adjustable heating levels, and you can turn the heat up when you get home to finish the meal quicker if you like.
You can buy divided slow cookers (dual cookers), which have separate temperature gauges for each side.
If you want a side dish with your meal. You can cook 2 different dishes at the same time.
Another type of slow cookers is the cool-touch slow cooker, it is 30% cooler than other slow cookers, and is safer for homes with younger children!!
The heat from the slow cooker creates steam when the temperature rises. When the lid is left in place, temperatures during cooking process will destroy bacteria!!
The low, moist heat also tenderizes less expensive cuts of meat.
Tips for Cooking in Slow Cookers
Don't lift the lid while the food is cooking, it will increase required cooking time!
Never leave the food standing in the pot for more than 2 hours before you turn it on.
While cooking vegetables in the slow cooker, leave the skins on the vegetables. Doing that will help them keep their shape. Be sure to scrub the skins of potatoes, carrots, etc., before chopping them up and adding them to the pot.
Thick vegetables like potatoes and carrots should be cut into pieces 1 inch thick or less, or they may not cook completely through, because they actually take longer to cook than meats in slow cookers.
Remember to completely cover potatoes with water to prevent discoloring of the potato.
Drawback - One disadvantage to a slow cooker is that some vegetables, like celery, may become mushy.
Here is how the ingredients you are using should be placed in the slow cooker for the best cooking...
Place fresh vegetables near the bottom and the slow cooker's sides where they will be completely covered by the liquid that you will add. Then place the meat on the top and cover with liquids. Liquids can be water, broth, or barbecue sauce, etc.
The Slow Cooker should be no more than two-thirds full.
Use a small amount of liquid in your slow cooker. One half to one cup of liquid is plenty for any recipe, except with rice.
Liquids do not become to a full boil in the slow cooker. With the Slow cooker, the lid is always kept on and the liquid does not evaporate like it does in regular conventional cooking.
Sometimes the liquid makes the meal watery. You can prepare a paste of about 1/4-cup flour or cornstarch to 1/4 cup water or 4 tablespoons melted butter. Pour the completely smoothed mixture, into the liquid into the slow cooker and be sure to stir well. Let it cook 15 to 30 minutes, until the liquid is thickened.
Dairy products, such as milk and sour cream, can break down with the extended cooking times of slow cookers. Add these ingredients during the last hour of cooking.
Condensed soups may be substituted for milk and can cook for the longer extended times of slow cookers.
Slow cookers can dilute flavors. For a bolder flavor, season with salt, garlic powder, pepper, and other spices near the end of the cooking.
Frozen meat and poultry, or large pieces of meat will cause a recipe to cook slower. So it is recommended that you defrost the meat/poultry first.
It is best to cut the meat and poultry into smaller pieces if possible.
The lid should be left on the Slow Cooker except for stirring and checking to see if the meal is finished.
Always read the manufacturer’s guidelines for your slow cooker.
Read carefully directions for converting conventional recipes to slow cooking recipes.
Be Careful...
Putting cold ingredients into a hot cooker can crack the crockery insert.
Also trying to cool a hot slow cooker quickly by filling it with cool water can crack it.
Always let the slow cookers insert cool completely before removing and washing it. It can be put in the dishwasher.
Never immerse the outside which is the electric unit in water. Just wipe it clean with a damp sponge.
Don't store the leftovers in the crockery liner.
Two Types of Slow Cookers to Look For:
Continuous slow cookers
These are the most common models. They allow only slow cooking. There are usually two temperature settings--low and high--and a heated coil that surrounds the liner on the bottom and around the sides.
Intermittent slow cookers
These models are also known as multicookers and have other uses, such as frying. They usually have an adjustable thermostat, but their heating units only line the bottom and are not as conducive to slow cooking.
What could be easier than having breaksfast cook inself while you sleep? It also stays warm so it fits everyone's schedules, regardless of when they drag themselves out of bed.
2 C milk 1/4 C brown sugar 1 T butter, melted 1/4 tsp. salt 1/2 tsp. cinnamon 1 C quick cooking oats 1 C finely chopped apple 1/2 C raisins and/or dates 1/2 C chopped walnuts or almonds
Makes 4 cups (6-8 servings)
Grease the inside of crockpot. Put ingredients inside crockpot and mix well. Cover and turn on low heat. Cook overnight or 8-9 hours. Stir before serving.
2 pounds chicken tenders or boneless chicken breasts cut in strips
1 1/4 cups uncooked converted rice
1 package Knorr's Cream of Broccoli Soup Mix
1 1/2 cups chicken broth
pepper, to taste
Place rice in a lightly greased slow cooker/Crock Pot. Sprinkle with parsley and pepper. Top with chicken pieces. Mix together the soup mix and broth. Pour over chicken and rice. Cover and cook on low for 6 to 8 hours
1 Red or green bell pepper, seeded, cut into 1" pieces
1 1/2 pounds Beef stew meat, cut into 1 to 1 1/2" cubes
2 cups Beef broth or bouillon
2 teaspoons Fresh oregano leaves, chopped
1/4 teaspoon Paprika
1 tablespoon Fresh parsley, chopped
1 tablespoon Worcestershire sauce
1/2 teaspoon Salt
1/8 teaspoon Pepper
3 tablespoons Cornstarch
3 tablespoons Cold water
Place potatoes, onions, and baby carrots in slow cooker. Add bell pepper and beef. In small bowl, combine broth, oregano, paprika, parsley, Worcestershire sauce, salt, and pepper. Pour over meat and vegetables. Cover and cook on LOW 9 to 10 hrs. Turn pot on HIGH. In small bowl, dissolve cornstarch in water; stir into cooked stew mixture. Cover and cook on HIGH 15 to 20 mins. or until thickened, stirring occasionally.
1 can tomatoes mixed with 2 tbsp. flour or 1 can tomato soup
Salt
Pepper
Garlic
Put chopped onion in the bottom of the slow cooker/Crock Pot; layer with browned ground beef, sliced potatoes, and beans. Spread tomatoes or soup over all. Sprinkle with seasonings as desired. Cover and cook on low for 7 to 9 hours. Serves 4 to 6.
Place onions in bottom of Crock Pot. Add chicken pieces. Stir together remaining ingredients. Pour over chicken. Cook on low 7 to 9 hours; high 3 to 4 hours. Serve over spaghetti.
Mix all ingredients for the sauce in the slow cooker/Crock Pot. Add the chicken,try to coat it well in the sauce.
Cook on high 3-4 hours, or until chicken is fully cooked all the way through. Then shred or cut up the chicken, and replace it in the Barbecue sauce in the pot; mix it all up so all the pieces are coated.
You can keep the slow cooker/Crock Pot on low to keep the chicken warm for serving on hard rolls.
1 pound turkey tenderloin, cut into 3/4 inch pieces
1 medium onion, chopped (1/2 cup)
1 medium carrot, sliced (1/2 cup)
1 medium stalk celery, sliced (1/2 cup)
2 cans (14 1/2 oz. each) ready to serve reduced sodium chicken broth
1 can (10 3/4 oz). condensed reduced sodium cream of chicken soup
1/4 tsp. dried marjoram
1/8 tsp. pepper
1 1/4 cups uncooked wild rice, rinsed
Cook bacon in 10-inch skilled over med. heat til crisp. Remove bacon and seet aside. Drain fat, reserving 1 Tbsp. in skillet. Add turkey, cook and stir 3-5 minutes or until brown. Add onion, carrot, and celery, cook and stir 2 minutes.
Mix one can of the broth and soup with whisk until smooth in 4-5 qt. slow cooker/Crock Pot. Stir in remainb broth, marjoram & pepper. Stir in turkey mixture, bacon and rice.
Cover and cook on high for 30 minutes. Reduce heat to low. Cook 6-7 hours until rice is tender and liquid is absorbed....serves 6. __________________________________________________
Low-Fat Turkey
Turkey Breast (boneless) 1 and 1/2 pounds
1 package of dry gravy mix.
1 cup of Dry White Wine
1 Onion (Cut into four slices)
2 Small Potatoes
2 Small Turnips
Baby Carrots
Cut off any fat, season with pepper and brown whole piece of turkey in skillet sprayed with pam. Also add onion and brown. Make sure that turkey is browned on all sides and ends. Turn with spoons, so the breast is not pricked with a fork. Spray Crock Pot with pam and put carrots on the bottom, next add potatoes, turnips and onions. (I like turnips and hubby likes potatoes, so I do both) Place turkey on top of vegetables. Mix gravy with the wine and a 1/4 to 1/2 cup of water. Pour on top of the turkey and vegetables. Note: While I am browning turkey, I turn the crock pot on high to heat, first spraying with the pam. I also heat the gravy mixture before pouring on turkey and veggies. Cover and cook on high for a couple of hours and then turn to low for three hours. You could put it on longer on the low setting. Just depends what your schedule is. I check every so often to make sure turkey is moist. Thicken gravy if necessary. To Serve: Slice turkey and put gravy on top and serve
with the veggies. This would serve 2-3, but the turkey does shrink, so one has to determine how large a serving they want to serve. I would suggest 4-5 ounces.
4 oz serving of turkey 150 calories with 35 from fat. Fat grams are 4 per 4 oz serving with 1 gram being saturated. This is the only fat in the dish.
Combine first 5 ingredients (liquid should cover mixture by 1"-2") in Crock Pot Cook on high for 2 hours Add remaining ingredients and shift cooker to low and cook for additional 3 hours For more zing, add cayenne or crushed red pepper when addint second set of ingredients. Serve as complete meal or over rice. Freezes well.
1/2 pound dried white kidney beans or Great Northern beans
1 pound lean stewing meat, cut in 1" cubes
2 small zucchini (unpeeled), diced
2 medium turnips, peeled and diced
1 large potato, peeled and diced
2 stalks celery, sliced
2 medium onions, chopped
1 can whole tomato (28 oz)
2 teaspoons leaf basil
1/8 teaspoon crushed red pepper
1 tablespoon salt
2 tablespoons olive oil
Completely soften beans. Combine all ingredients in Crock Pot; add water to cover and mix well. Cover and cook on high setting for 3 hours, Then turn to low setting for 8 to 14 hours (or cook entire time on high setting for 5 to 7 hours).
1 cup dried lentils, sorted and rinsed 1 lb. butternut squash, peeled and cubed 10 small new red potatoes, cubed 1 onion, chopped 2 cloves garlic, minced 2-14 oz. cans diced tomatoes, undrained 1 Tbsp. curry powder 1/2 tsp. salt 2 cups water 8-oz. pkg. frozen cut green beans, thawed
Combine all ingredients except green beans in a 3-4 quart slow cooker. Cover and cook on low for 8-10 hours until lentils, squash, and potatoes are tender when tested with knife. Increase heat to high setting. Stir in thawed green beans, cover and cook for 10-15 minutes until mixture is thoroughly heated and beans are tender. 6 servings
Calories: 270 Fat: 1 gram Sodium: 500 mg Vitamin A: 120% DV Vitamin C: 50% DV
2 Tbsp. olive oil 2 large yellow onions, diced 2 cloves garlic, minced 1 red pepper, cut into 1" pieces 1 green pepper, cut into 1" pieces 3 14-oz. cans diced tomatoes, undrained 1 Tbsp. cumin 1 tsp. cayenne pepper 1 10-oz. pkg. frozen corn 2 10-oz. cans black beans or chickpeas, drained and rinsed 1 cup picante sauce
In a heavy skillet, saute onions in the olive oil until tender, stirring frequently. Add garlic and cook 2 minutes longer. Add cumin and cayenne pepper, and whatever other spices you might like. Cook for two minutes longer.
Mix all ingredients into a 3-4 quart slow cooker. Cover and cook on low about 10 hours. Serves 8-10
3 lbs. bone-in chicken thighs, skin removed 1 14-oz. can diced tomatoes with Italian seasoning 1 6-oz. can tomato paste 1 onion, sliced 3 cloves garlic, minced 2 green peppers, sliced 1/4 cup red wine
Place all ingredients in 3-4 quart slow cooker. Cover and cook on low 6-8 hours until chicken is thoroughly cooked and tender. Serve with hot cooked pasta, if desired. 6 servings
1 4-lb. chicken, cut into serving pieces 2 lbs. small red potatoes, cut in half 1 8-oz. pkg. baby carrots 1 onion, chopped 1 14-oz. can low sodium chicken broth 1 cup light sour cream 3 Tbsp. flour
In 3-4 quart slow cooker, place potatoes, carrots and onion. Top with chicken. Pour chicken broth over all. Cover crockpot and cook on low for 10-12 hours until chicken is thoroughly cooked and vegetables are tender. In small bowl, stir together light sour cream and flour until well blended. Stir into mixture in crockpot and turn heat to high. Cook, uncovered, 5-6 minutes, stirring occasionally, until thickened. 6 servings
2 onions, thinly sliced 3-4 stalks chopped celery 10-12 small baby carrots 2 Tbsp. chopped garlic 1 4-6 lb. turkey breast, cut in half, partially thawed 1 Tbsp. dried rosemary 1 14-oz. can seasoned low sodium chicken broth 1/2 cup white wine or water 1/2 tsp. poultry seasoning black pepper
Spray a 3-4 quart crockpot with nonstick cooking spray. Place the onions, celery, carrots, and garlic on the bottom of the slow cooker. Put the turkey breast halves on top of the vegetables. Combine the rosemary, chicken broth, wine, poultry seasoning, and pepper and pour over the turkey breast. Cover crockpot and cook on low for 5-7 hours or until turkey is tender and meat thermometer registers 170 degrees. 8-10 servings
6 oz. frozen orange juice concentrate, thawed 6 skinless boneless chicken breasts 1/2 tsp. dried marjoram leaves 1 dash ground nutmeg 1 dash garlic powder 1 onion, chopped 3 Granny Smith apples, cored and sliced 1/4 cup water 2 Tbsp. cornstarch
In small bowl, combine thawed orange juice concentrate (do not use regular orange juice!), marjoram, nutmeg, and garlic powder. Place onions in bottom of 3-4 quart slow cooker. Dip each chicken breast into the orange mixture to coat and place in crockpot over onions. Pour any remaining orange juice concentrate mixture over the chicken. Cover and cook on low for 6-7 hours until chicken is almost cooked. Add apples and cook one hour longer on low until apples are tender and chicken is thoroughly cooked.
When chicken is done, remove chicken, apples and onions to serving platter. Pour the sauce that remains in the crockpot into a medium saucepan. Mix together water and cornstarch in a small bowl and stir into the juices in saucepan. Cook over medium heat, stirring constantly with wire whisk, until sauce is thick and bubbly. Serve the sauce over the chicken. Makes 6 servings
Gravy 2 Tbs cornstarch in 2 Tbs cold water, Stirred until smooth. 1 cup accumulated cooking liquid.
Rub chicken with butter; place in slow cooker. Combine seasonings and herbs and sprinkle evenly over chicken. Add vinegar. Cover and cook on LOW about 8 hrs. Do not remove lid during this time. Remove chicken to hot platter.
Prepare gravy by combining the cornstarch mixture and 1 cup accumulated liquid in a saucepan. Heat and stir until mixture boils and is thickened. Serve over hot chicken. Serves 4. ______________________________________________________________
Pumpkin Pudding
From Smart Crockery Cooking
An old-fashioned custardy pudding that'll evoke fond memories of holiday desserts. The best part: It's nutritious and delicious.
3 1/2- to 4-quart cooker Makes 8 servings
1 egg
2 egg whites
1 3/4 cup canned or home-cooked pureed pumpkin
2 cans (12 ounces each) evaporated skim milk
1 teaspoon light margarine
1/3 cup brown sugar
1/3 cup white sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1/2 teaspoon ground nutmeg
1/2 cup raisins or chopped dates
2 cups packed soft bread cubes
1 1/2 cups Brandied Yogurt Topping
Brandied Yogurt Topping:
2 cups low-fat vanilla yogurt
Cheesecloth
1 teaspoon brandy extract
Beat the egg and egg whites together until they're a light lemon color. Combine the eggs, pumpkin, milk, and margarine in an electric slow cooker. Stir in the sugars, cinnamon, allspice, nutmeg, raisins or dates, and bread cubes. Cover and cook on LOW until a knife inserted in the center of the pudding comes out clean, 5 1/2 to 7 1/2 hours.
Per serving: About 232 calories, 1.5 g fat (6% of calories), 0.5 g saturated fat, 30 mg cholesterol, 206 mg sodium, 2.1 g dietary fiber.
Cook's note: To make brandied yogurt topping, place 2 cups low-fat vanilla yogurt in a cheesecloth-lined strainer or colander. Let it drain in the refrigerator while the pudding is cooking. Stir 1 teaspoon brandy extract into the drained yogurt.
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