A
Apple Topping
B
Baked Pumpkin Seeds
Black Bean Dip
C
Creamy Spinach Dip
D
E
F
G
H
I
J
K
N
M
Mustard Hollandaise
N
O
Onion Lemon Chutney
P
Pineapple and Black Bean Salsa
Q
R
S
Seven Layer Bean Dip
Spaghetti Sauce
Strawberry Preserves
T
U
V
W
White Death (gravy)
X
Y
Z
Apple Topping
1/2 cup unsweetened applesauce
1/2 cup reduced calorie apple jelly
1/2 tsp apple pie spice
Combine all ingredients in a small saucepan. Cook over low heat until jelly melts, stirring occasionally. Yield: 1 cup.
Back to top
Baked Pumpkin Seeds
Heat oven to 325 degrees. Butter a cookie sheet. Spread the rinsed off pumpkin seeds on the sheet. Put in oven for 5 minutes. Stir the seeds around and lightly salt. Put back in oven and cook for 20 to 25 more minutes, stirring twice. Let cool on sheet and then eat! Seeds should be lightly browned.
Back to top
Black Bean Dip
1 can (15 oz/420 g) black beans, rinsed and drained
1/4 cup (60 ml) water
2 to 3 cloves garlic, finely chopped
2 Tbs (30 ml) lime or lemon juice
1 Tbs (15 ml) Worcestershire sauce
1/2 tsp (2 ml) ground cumin
Salt and cayenne pepper to taste
Combine all ingredients in an electric blender or food processor and process until almost smooth but still slightly chunky. Spoon into a serving bowl and serve with pita bread or crackers. Serves 4 to 6.
Back to top
Creamy Spinach Dip
2 8-ounce containers yogurt nonfat plain
1 8-ounce carton sour cream lower-fat
1 envelope vegetable soup mix (1.4 ounces)
1/2 of a 10-ounce package spinach, frozen chopped thawed
1/2 cup jicama finely chopped or 1/2 cup canned sliced water chestnuts, drained and finely chopped
1/4 cup onion finely chopped
Dash red pepper ground
carrot sticks, sweet pepper strips, zucchini, Assorted vegetable dippers such as: broccoli flowerets, and/or crackers
Prep Time: 15 minutes
In a bowl stir together yogurt, sour cream, and vegetable soup mix. Squeeze excess liquid from spinach. Finely chop spinach. Stir spinach, jicama or water chestnuts, onion, and ground red pepper into yogurt mixture. Cover and chill for 2 to 24 hours before serving. Serve with assorted vegetable dippers or assorted crackers.
Nutrition Facts (per Serving):
14 calories, 2 g carbohydrates, 1 mg cholesterol, 0 g fat, 18 mg sodium
Back to top
Mustard Hollandaise
4 Tbs (60 ml) lemon juice
3/4 cups reserved poaching liquid or chicken broth
1/3 cup (80 ml) egg substitute, shaken vigorously (or two whole eggs)
2 Tbs (30 ml) margarine, melted
1 Tbs (15 ml) Dijon style mustard
Salt and cayenne pepper to taste
Combine the lemon juice and the reserved poaching liquid in a small saucepan and boil until it is reduced to about 1/2 cup (125 ml). Meanwhile, beat the egg substitute in a heavy-bottomed saucepan over low heat. Slowly add the hot broth mixture, beating constantly, until the egg substitute thickens, about 3 minutes. Be careful not to overheat and curdle the egg mixture. When the sauce is the consistency of melted ice cream, whisk in the margarine, mustard, and salt and pepper. This produces a thin hollandaise which will thicken slightly as it cools. Makes about 1 cup (250 ml).
Back to top
Onion Lemon Chutney
6 large Vidalia onions (or any sweet onions, Bermuda, or Walla Walla)
2 lemons
1/3 cip currants or raisins
1 1/2 cups sugar
1 cup white wine vinegar
3 tbsp finely grated fresh ginger root
1/4 tsp ground allspice
Peel and cut onions in half lengthwise and slice thinly. Cook the onions in a saucepan over medium heat, stirring occasionally, until onions are limp, about 10 minutes. Cut the lemons in half lengthwise and remove the seeds. Cut into thin slices and add them to the pot along with remaining ingredients. Simmer uncovered, stirring often as it thickens. Cook until most of the liquid has evaporated, about an hour. Store in an airtight container in the fridge for up to a week or freeze for up to 3 months. Makes about 4 cups
Back to top
Pineapple and Black Bean Salsa
1 cup (250 ml) fresh or canned pineapple, chopped
1 cup (250 ml) canned black beans, rinsed and drained
1/2 cup (60 ml) fresh lime or lemon juice
1/2 cup (60 ml) chopped fresh cilantro
1 small red onion, chopped
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
1 to 2 cloves garlic, finely chopped
1 fresh jalapeno or other hot pepper, seeded and finely chopped
Salt and freshly ground pepper to taste
Combine all ingredients in a serving bowl and toss to thoroughly combine. Serve immediately, or refrigerate for 2 hours and serve chilled. Makes about 4 cups (1 L).
Back to top
Seven Layer Bean Dip
1 (16-ounce) can fat-free refried beans
1/2 cup salsa
1 cup Yogurt Cheese* or fat-free sour cream
1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese or reduced-fat cheddar cheese
2 medium tomatoes, chopped
1 avocado, seeded, peeled and diced
1/4 cup sliced green onions
2 tablespoons chopped ripe olives
In a medium bowl, stir together the refried beans and salsa. Spread the bean mixture on a 9-inch platter or in a pie plate. Spread the yogurt cheese or sour cream on top of the bean layer. Then layer the shredded cheese, tomatoes, avocados, green onions and olives on top. If desired, cover and refrigerate for up to 4 hours. Serve with tortilla chips.
Nutrition Facts (per Serving):
76 calories, 5 mg cholesterol, 4 g fat
Back to top
Spaghetti Sauce
SERVES AT LEAST 8 big servings or 10 small servings
Use a heavy duty 8-10 qt pot and lid
2 large cans Tomato Puree (approximately 5-6 cups)
1 large can crushed or stewed tomatoes OR 6 ripe Roma Tomatoes diced (approx. 2 cups)1 large can tomato paste OR 2 small cans (approx. 1 full cup)
1 1/2 cups water
1 to 1 1/4 lbs. lean ground beef (18% or less, 12% is the best)
1 cup shredded pepperoni OR 1/2 lbs. cooked ground Italian sausage
2 tsp. crushed fennel seed
1 T minced onion OR 1 T onion powder
4 to 5 T crushed garlic (or more to your taste)
1 tsp black pepper (can substitute red pepper for those who like spicy stuff)
2 to 3 T salt (to your taste, and dependent on whether the tomatoes already had salt)
1-3 T sugar (to taste)
2 tsp Oregano
1 tsp Marjoram
1 tsp thyme leave
1 tsp basil leaves
1 tsp your choice: Savory, tarragon, or Herbs de Provence
1 tsp cinnamon
2-3 T red wine
2 T virgin olive oil
2 T lemon juice
3 bay leaves
OPTIONAL:
1 cup chopped fresh mushrooms
1 chopped bell pepper
Start by thoroughly cooking the ground beef in the pot you will be cooking the sauce (8 to 10 qt pot). Drain excess fat if necessary. Add the precooked sausage or pepperoni after the beef is done. Add the tomato products, water, fennel, bay leaves, and onion. Stir and cook on low heat for about 20 minutes. Keep lid on when not stirring.
Add the remaining ingredients except for 1 T of sugar. Stir and cook covered, stirring about every 10-15 minutes, on low to medium heat, for at least one hour. Taste the sauce, and if slightly bitter, add 1 T sugar. Stir well. The sauce can be eaten now, but you may cook it for another hour or two on low heat with the lid on, stirring regularly, to develop the complex flavors fully.
Back to top
Strawberry Preserves
6 cups whole strawberries, hulled
6 cups sugar
3 to 4 tbsp lemon juice
Place strawberries in a collander and immerse in enough boiling water to cover them. Let them remain immersed for 1 minute. Drain thoroughly and place in a 6 to 8 quart kettle and add half the sugar and the lemon juice. Bring to a rolling boil and boil for 3 minutes. Remove from heat and skim any foam off the surface. Add the remaining sugar and boil another 3 minutes. Remove from heat and skim again. Allow to stand overnight, pushing the berries down into the syrup occasionally. The berries should absorb some of the syrup and become plump. If syrup is to runny, boil again for 1 minute. After strawberries have cooled, store them in jars. Makes 5 to 6 cups of preserves.
Back to top
White Death (gravy)
1 tbsp bacon grease
2 1/2" slices pork sausage
2 tbsp flour
1/4 tsp black pepper (or more if you're tough)
1 cup milk
Heat grease in a skillet, add sausage (break up into small pieces) and cook until done. Add pepper, sprinkle on flour and cook until all grease is absorbed. Add milk and keep stirring until a gravy is "looking at you". pour over your favorite biscuits, pork chops, whatever. Feeds 2.
Back to top