Home gardening offers ways to trim grocery costs [Survival Today, an on going thread]

Dallas News.com ^ | March 14th, 2008 | DEAN FOSDICK

[nw_arizona_granny]

Americans finding soaring food prices hard to stomach can battle back by growing their own food. [Click image for a larger version] Dean Fosdick Dean Fosdick

Home vegetable gardens appear to be booming as a result of the twin movements to eat local and pinch pennies.

At the Southeastern Flower Show in Atlanta this winter, D. Landreth Seed Co. of New Freedom, Pa., sold three to four times more seed packets than last year, says Barb Melera, president. "This is the first time I've ever heard people say, 'I can grow this more cheaply than I can buy it in the supermarket.' That's a 180-degree turn from the norm."

Roger Doiron, a gardener and fresh-food advocate from Scarborough, Maine, said he turned $85 worth of seeds into more than six months of vegetables for his family of five.

A year later, he says, the family still had "several quarts of tomato sauce, bags of mixed vegetables and ice-cube trays of pesto in the freezer; 20 heads of garlic, a five-gallon crock of sauerkraut, more homegrown hot-pepper sauce than one family could comfortably eat in a year and three sorts of squash, which we make into soups, stews and bread."

[snipped]

She compares the current period of market uncertainty with that of the early- to mid-20th century when the concept of victory gardens became popular.

"A lot of companies during the world wars and the Great Depression era encouraged vegetable gardening as a way of addressing layoffs, reduced wages and such," she says. "Some companies, like U.S. Steel, made gardens available at the workplace. Railroads provided easements they'd rent to employees and others for gardening."

[nw_arizona_granny]

Hmmm, a second browser with tabs... good idea (maybe). LOL!<<<

LOL, if I wasn’t on dial up, it would be a second computer with browsers that had tabs.

[nw_arizona_granny]

when folks and critters have long, full lives, that’s more than good .... it’s a blessing.<<<

Yes, it is a blessing.

It is difficult at the holidays, just keep busy and get through it, is what I do....with a wee bit of cussing at another rerun on radio programs.

[nw_arizona_granny]

still be alive if it weren’t for tainted Chinese cat food.<<<

I am so sorry.

I had just given one of my best cats to a family in Bullhead and they loved her, then she died.

It was at the height of the bad pet food and that is the only reason that I can think of, as she was not sick when she left here.

[nw_arizona_granny]

I try to read every post, <<<

As I do, some that I post don’t even interest me, but do others or should...Laughing.

[nw_arizona_granny]

http://www.ymlp14.com/pubarchive_show_message.php?fitness_freebies+183

Food Fixes

Use instant nonfat dry milk not only for emergencies and “stretching” fluid milk, but to bump up the protein in smoothies, mashed potatoes, puddings and soups.

Brazil nuts raise blood selenium significantly. (Limit to two a day so you don’t get too much of the mineral).

Tasty Tidbit...
Add a crunch to your salads. Sprinkle on some toasted almonds or sesame seeds. Or toss in a bit of chopped cucumber, bell pepper, raw corn kernels, jicama, carrot or apple.

More Cooking Tips and Quick Cooking Tips - All Updated!

[nw_arizona_granny]

World War II Cake Recipes
All three recipes date back to the days of World War II, when sugar was rationed. The third recipe is from a 1922 cookbook from the Metropolitan Life Insurance Company.

Honey Cake

Ingredients:
1/2 cup solid vegetable shortening (some butter can be used in place of some of the shortening)
1 cup honey
1 egg, well beaten
2 cups flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 cup sour milk (1/2 cup milk mixed with 1/2 teaspoon white vinegar)
1/2 cup chopped nuts

Directions:
Preheat oven to 350-degrees.

Cream shortening in bowl. Add honey and egg.

In bowl, sift together flour, baking soda, salt and cinnamon. Add alternately with sour milk to shortening mixture. Add nuts.

Pour batter into gre

ased and floured 13 x 9-inch baking pan. Smooth top of batter with spatula. Batter will be sticky. Bake in preheated oven 35 minutes or until done.

Recipe makes about 12 servings.

---

Butterscotch Sugarless Cake
Ingredients:
1/2 cup solid shortening
1 cup white corn syrup
2 eggs, well beaten
1 package (3.5 ounces) butterscotch pudding mix
1/2 teaspoon salt
2 /3 cup sour milk or buttermilk
2 cups flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon vanilla extract

Directions:
Preheat oven to 350-degrees.

Beat together shortening and corn syrup in bowl.

In another bowl, combine eggs, pudding mix and salt. Add to shortening mixture.

Add sour milk alternately with combined flour, baking powder, and baking soda. Mix well and add vanilla.

Divide batter evenly between two greased and floured 9-inch cake pans. Bake in preheated oven 30 to 35 minutes or until done. Remove from oven, cool completely then fill and/or frost as desired.

Recipe makes about 12 servings.

---

War Cake
Ingredients:
1 cup molasses
1 cup corn syrup (light or dark can be used)
1-1/2 cup boiling water
2 cups raisins
2 tablespoon solid vegetable shortening
1 teaspoon salt
1 teaspoon ground cinnamon
1 /2 teaspoon ground cloves
1 /2 teaspoon ground nutmeg
3 cups flour
1 teaspoon baking soda
2 teaspoons baking powder

Directions:
In large pot, combine molasses, corn syrup, water, raisins, shortening, salt, cinnamon, cloves and nutmeg. Bring to a boil. Remove from heat and cool to room temperature.

Preheat oven to 350-degrees. Sift together flour, baking soda, and baking powder. Combine with molasses mixture and beat well.

Divide batter between two well-greased 9 x 5-inch loaf pans. Bake 45 minutes or until done. Cakes will be dense and will not rise much.

Recipe makes two loaf cakes.

http://www.fitnessandfreebies.com/usa/ww2cakes.html

[nw_arizona_granny]

http://www.fitnessandfreebies.com/usa/bread.html

Amber Waves of Grain Bread
Ingredients:
2-1/2 cup stone-ground, seven grain hot cereal (including cracked wheat, flaxseed, oats and other cracked grains), not cooked
2 cups boiling water
1/2 cup wildflower or other pale amber honey
2 tablespoons instant yeast
2 teaspoons salt
1 cup of warm (110-degrees) water
4 cups bread flour

Directions:
Put cereal in medium bowl, pour the boiling water over it and set aside to soften for 15 minutes.

In a bowl of electric mixer or another large bowl, stir together honey, yeast, salt and warm water. Using paddle attachment or a wooden spoon, beat in three cups of the bread flour, then beat in softened grains with their liquid, until dough is moist, soft and heavy.

Knead by hand or switch to dough hook and knead dough for eight to ten minutes, adding about one cup more flour, a little at a time, until dough is elastic and no longer sticky. Place dough in large, oiled bowl and turn to coat. Cover with plastic wrap and let rise at room temperature until doubled in bulk, about one hour.

Grease two 9-by-5-by-3-inch loaf pans or a large baking sheet and set aside. Punch down dough and turn it onto floured surface. Knead it a few times. Divide dough in half. Shape each portion into regular or round loaf and put in prepared pans or on baking sheet. Cover with plastic wrap and let rise in warm spot until doubled in bulk, about one hour.

Grease two 9-by-5-by-3-inch loaf pans or a large baking sheet and set aside. Punch down dough and turn it onto floured surface. Knead it a few times. Divide dough in half. Shape each portion into regular or round loaf and put in prepared pans or on baking sheet. Cover with plastic wrap and let rise in warm spot until doubled in bulk, about one hour.

Preheat oven to 375-degrees.

Bake bread 40 minutes until loaves are rich brown on top and sound hollow when tapped on bottom. Instant-read thermometer inserted into center should read 190 to 200-degrees. Cool on wire rack.

[nw_arizona_granny]

http://www.fitnessandfreebies.com/usa/rollups.html

Firecracker Roll-Ups
Ingredients:
1 medium green pepper, cut into 3/4-inch strips
1 medium red onion, cut into 1/2-inch strips
1 medium zucchini, cut into 1/4-inch slices 2 cups quartered fresh mushrooms
3 teaspoons dried basil, divided
2 teaspoons garlic powder, divided
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup mayonnaise
2 teaspoons dried parsley flakes
4 flour tortillas (8 inches)
1-1/3 cups shredded lettuce

Directions:
Place vegetables in a greased 15 x 10 x 1-inch baking pan. Spritz with nonstick cooking spray. Sprinkle with 2-teaspoons basil, 1-teaspoon garlic powder, salt and pepper. Broil 4-6 inches from the heat for 16 minutes or until vegetables are browned, stirring once.

Meanwhile, in a bowl, combine mayonnaise, parsley and remaining basil and garlic powder.

Warm the tortillas; spread 1-tablespoon of mayonnaise mixture on each. Spoon 3/4-cup vegetables down the center; top with 1/3-cup lettuce. Fold bottom of tortilla over filling and roll up.

Recipe makes four servings.

[nw_arizona_granny]

http://www.fitnessandfreebies.com/usa/americanpotatosalad.html

All American Pasta Salad
Ingredients:
6 cups (16 ounces) uncooked rotini (twists), divided in 3 batches
1-1/2 teaspoons red food color
1-1/2 teaspoons blue food color
1 bottle (8 ounces) Italian salad dressing
4 tablespoons salad seasoning
5 cups assorted raw vegetables (tomatoes, carrots, cucumbers, yellow squash, or red onions)

Directions:
Bring 2 cups water to a boil. Add red food color and 1 cup of dry pasta. Cook according to package directions. Rinse under cold water to stop cooking and drain well. Repeat with 2 cups of fresh water, blue food color and 1 cup pasta. Repeat with 8 cups of fresh water and remaining 4 cups pasta.

Place pasta in large salad bowl, add dressing and seasoning, and toss gently to coat.

Cut vegetables into bite-sized pieces. Add vegetables to pasta and mix gently. Cover and refrigerate at least 4 hours.

Nutrition Facts (1 serving):
Calories: 309
Fat: 13g
Cholesterol: 1mg
Sodium: 286mg
Carbohydrates: 41g
Fiber: 3g
Protein: 7g

[nw_arizona_granny]

http://www.fitnessandfreebies.com/christian/angelrecipes/contents.html

Diabetic Angel Recipes:

Angel Star Angel Latte

Angel Star Angel Meringue

Angel Star Angel Raspberry Pudding

Angel Star Angel Food Ice Cream Cake

Angel Star Angel Macaroons

Every Day Angel Recipes:

Angel Star Angel Candy

Angel Star Angel Food Candy

Angel Star Angel Bark Candy

Angel Star Angel Pudding

Angel Star Pink Angel Dessert

Angel Star Angel Cookies

Angel Star Angel Cloud Cookies

Angel Star Angel Pillows

Angel Star Angel Whispers

Angel Star Angel Chocolate Chip Cookies

Angel Star Angel Crisps

Angel Star Strawberry Angel Food Dessert

Angel Star Chocolate Angel Torte

Angel Star Angel Food Cupcakes

Angel Star Angel Biscuits

Angel Star Blue Angel

[nw_arizona_granny]

http://www.fitnessandfreebies.com/allrecipes.html

Recipes Galore! Pick Your Flavor!

Recipes to meet many dietary needs!

Available in printable format!
Use the “Print this Recipe” link on each recipe page.

Kitchen Prayer
Help Yourself to Whatever’s Before You
Take Enough For Your Hunger And Thirst
Heap Your Plate and Enjoy to the Fullest
Just Remember to Thank the Lord First
Grain Recipes

Grain Recipes All the recipes in this collection have grains as the main ingredient. Very beneficial to overall health and well-being, plus a great source of fiber.
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Recipe Rumble

Recipe Rumble! This section consists of a combination of low fat, low carb, vegetarian, low calorie, diabetic and just plain healthy recipes!
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Low Fat Recipes — Section one of low-fat recipes. Watching your fat is a great way to reduce calories as well as improve your health - but must be done properly. These recipes will guide you to eating a healthier, lower-fat diet while still enjoying the foods you eat.

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Low Calorie Recipes - We all can do with a few less calories these days! These recipes will help you cut some calories without cutting taste. Even more low calorie recipes to come!

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Gluten Free Recipes

Gluten Free — Gluten is a mixture of plant proteins occurring in cereal grains, chiefly corn and wheat, used as an adhesive and as a flour substitute. Many people have allergies to gluten, which causes extreme discomfort when they ingest products containing gluten. These recipes are specifically for those with Celiac Disease. However, you could adapt them to a regular diet if desired.
Wheat Free Recipes

Wheat Free Recipes — Wheat is a A cereal grass (Triticum vulgare) and its grain, which furnishes a white flour for bread, and, next to rice, is the grain most largely used by the human race. Sadly, many suffer an allergy to wheat products. These recipes are devoid of the wheat products that can cause symptoms of wheat allergies. These recipes are also helpful to those who suffer Celiac Disease and need to practice a Gluten Free Diet.
Low Salt/Sodium Recipes

Low Salt/Low Sodium Recipes — Today, Americans eat much more salt than our bodies required. Use some of these recipes to help you reduce your salt intake without reducing flavor. These recipes are good for those who suffer from high blood pressure and/or hypertension or for anyone looking to reduce the bloating of too much salt intake.
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Low Carb Recipes: Section One — The first directory of low carb recipes on FitnessandFreebies.com. Large variety!

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Weekly Recipe Ezine Archives

Healthy Recipe of the Week Ezine Archives — These are archived from a weekly eZine no longer sent out. They’re all wholesome and healthy. Recipe of the Week Ezine.
Healthy Holiday Recipes

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Patriotic Recipes — These are all recipes geared toward Independence Day; however, they are appropriate for any and all patriotic occasions where you can show your pride for the Red, White and Blue! Some of these are dietetic, many are low fat and some are just plain fun!
Tasty Temptations

Tasty Temptations — Old fashioned, down-home cooking and baking recipes. Sometimes we all need to break away from our diets and have something that is just plain good! This section also includes a sub-section of Family Favorites — These aren’t just my family favorites — these are favorites for ALL families! All tried and true, tested, used and treasured by families around the globe!
Angel Recipes

Angel Recipes — Newest addition! Angel Recipes in the Christian Section! Many of them dietary; all of them delicious!

See also:
Candy Recipes — These are not diet candy recipes. These are more for special occasions, kids, etc. Eat in moderation!
Visit my Kitchen! — Take a peak into my kitchen! Here, on my personal pages, I’ve posted some of the recipes I make most often.
Personal Christmas Recipes — These are traditional Christmas recipes I bake every year for family and friends.
Healthy Cooking Tips - Tips and suggestions to help you incorporate healthier cooking and baking habits into your daily diet.
The Healthy Kitchen

Like these and cannot get enough? Here’s more!
BellyBytes.com Recipes: Old Section — Visit our sister site’s recipes! This is the original recipe section, which consists of articles along with recipes. All recipes available in printable format. We’ve since added a new section, too!

BellyBytes.com Recipes: New Section — This section is strictly recipes; we take them seriously! Each page prints for easy cut-out of recipes. Stop and visit — there are also free printable recipe cards for you!!!

[nw_arizona_granny]

http://lowcostdieting.com/recipes/potato-corn-chowder.html

Microwave Potato Corn Chowder

Ingredients:
1/4 cup margarine or butter
1/4 cup all purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
2 cups milk
2 peeled and diced potatoes
1 can (16 ounce) corn - drained

Directions:

Melt margarine in glass bowl on HIGH for 30 to 50 seconds. Stir in flour, salt and pepper until smooth. Blend milk into flour-margarine mixture.

Cook on HIGH for 6 to 8 minutes, until thickened, stirring well each minute. Set aside.

In a separate microwave safe bowl, cook 2 potatoes in 1 cup water. When potatoes are done add potatoes and cooking water to white sauce.

Stir in 1-16 ounce can of corn. Cook 2 to 3 minutes or until steaming hot.

Note: Shredded cheese, crumbled bacon, chopped ham or onion may be added. Add clams for clam chowder

Serving Size: 1/4 cup. Yield: 4 servings.

Per Recipe: $1.92
Per Serving: $0.48

Per serving:

* Calories 350
* Total fat 13 grams
* Saturated fat 3 grams
* Cholesterol 10 milligrams
* Sodium 620 milligrams
* Protein: 9 grams

[TenthAmendmentChampion]

Cindy,

Try clicking on this link.

http://www.sailusfood.com/2008/06/27/basic-white-bread/

Here's a picture of the finished loaf:

I taught myself how to make bread from my mother's old Betty Crocker cookbook; I studied and studied those photos so I would understand how to fold the final dough product into a proper bread loaf. But I had a couple of “off” loaves before I got the hang of it, mostly because of “tunnels” through the bread (although it tasted heavenly).

Let me know if you want to see other pages and I'll find something for you. These new cooking blogs are just awesome!

[nw_arizona_granny]

http://www.fitnessandfreebies.com/healthybaking.html

Healthy Baking and Cooking Tips
Simple Techniques for Healthy Cooking and Baking!

Make Low-Fat Treats Taste Great!
Next time you make low-fat baked goods like brownies or muffins, be sure you don’t overbake them. Since “light” versions have less fat than the originals, you run a greater risk of drying them out if they’re in the oven for too long.

Try this: Set your timer for a few minutes earlier than the recipe indicates, than keep a close eye on the dish until it’s done.

Reducing Fat in Graham Crusts
To reduce fat in a graham cracker crust, moisten with 1 to 2 tablespoons melted butter for each cup of crumbs used. Then add just enough corn syrup or honey so that the mixture barely holds together. Press the crust into the pan.

Healthier Baked Bread
Add nutrition to any bread with the Cornell Enrichment Formula. Before measuring flour into measuring cup, add 1 tablespoon each soy flour and nonfat milk powder, and 1-teaspoon wheat germ. Spoon in flour and level off. Repeat for each cup of flour used in the recipe.

Watch the Fat!
Boil, steam, microwave or stir fry vegetables in your diet plan but do not use butter or oil for flavoring because this will add too many calories and fat. Instead, use seasoning and herbs for flavoring.

Do Eat Vegetable Fat
Those who eat an average of 41.7 grams of vegetable fat a day have a 22-percent lower risk of developing diabetes than those who consume animal fats. Think peanut butter, olive oil and avocados for your fat intake.

Finding Commercial Fruit Sweeteners
You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach and pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar.

Make Your Own Fruit Sweetener
If a recipe calls for 1/2-cup fruit sweetener, substitute 1/4-cup concentrated apple juice plus 1/4-cup granulated fructose.

Bouillon Cubes
When combined with water, bouillon cubes are a convenient way to add robust flavor to a variety of recipes that call for beef, chicken or vegetable stock. For a flavor boost, use the broth in place of water when cooking rice or beans. Or add it to stir-fries and reduce the amount of fat needed for cooking and to add flavor.

The Healthy Tomato
There is no need to buy fresh tomatoes to reap the benefits of lycopene, an antioxidant that may help prevent heart disease and certain cancers. Lycopene can withstand the high heat used in processing and cooking, so all canned and bottled tomato products (including tomato paste) offer the health benefits of fresh tomatoes. The body will absorb lycopene better when you eat tomatoes are with a small amount of fat, such as olive oil.

Make Homemade Ice Cream Richer and Lower in Fat
Substitute evaporated skim milk for whipping cream in homemade ice cream to cut the fat and keep the creamy taste.

Reduce Fat in Sauces
Use evaporated skim milk in place of half-and-half. Another bonus to this tip is that evaporated skim milk is not as perishable as half-and-half.

Nutritious Soup Thickener
Breadcrumbs are a quick, nutritious thickener for soup. Try whole-wheat or rye crumbs for hearty meal soups or stews. They can also be used to thicken sauces, or in sauced dishes or casseroles.

Basting Broiled Food
If you’re watching calories, baste broiled food with low-calorie salad dressings.

Don’t Peel Away the Nutrients
There are great fiber and nutritional advantages and almost no risk of chemical residues in eating unpeeled fruit. The FDA reports that, during annual random produce testing, 99 percent of the produce is either residue-free or well below EPA (Environmental Protection Agency) limits.

Grilling Chicken
If you’re watching your weight or cholesterol, you’ll want to remove the skin from chicken. But don’t do it until after it’s grilled—the skin holds in the meat’s natural moisture. Chicken grilled sans skin can quickly become dry and tough.

Healthier Hamburgers
Add nutrition and cut down on meat consumption by substituting 1-cup of lightly sauteed, finely grated potato or carrot (or half of each) for a quarter pound of the meat.

A Healthy, Tasty Meatloaf
Choose ground round for making meatloaf—it has less fat (which would be absorbed by bread crumbs) than regular ground beef and more fat than ground sirloin, which would produce a dry meatloaf.

Salad Dressing Substitutes
Cut down on the oil content of any salad dressing by substituting up to a third of the oil with wine, vegetable or defatted chicken broth, vegetable or tomato juice, hot water, etc. Whisk the substituted ingredient into the dressing after the other ingredients are combined.

Pasta
Add a drop of lemon juice to the water you cook pasta in and leave out the salt and oil.

Vinegar or Citrus Juice
Sprinkle vinegar or citrus juice on food to give flavor a wonderful boost, but add them at the last minute of cooking so the flavor stays at its strongest.

Healthier Crusts on Baked Meats
For a healthier crust on baked meats, fish and even fruits or vegetables, grease the pan with vegetable oil and add ground nuts or crumbs.

Casseroles
Pasta, rice, dried beans or peas and lentils are great subsitutes for meat when preparing casseroles, stews or soups. They are excellent protein sources and very economical.

Seeds, Nuts and Spices
Toast seeds, nuts and whole spices to bring out their full flavor. Cook in a dry skillet over moderate heat or on a baking sheet in a 350-degree oven, stirring frequently to toast evenly and prevent burning.

Breakfast
For breakfast, subsitute two egg whites to one whole egg in omelets. Eat as many egg whites as you like - they don’t contain any cholesterol and are an excellent source of protein. You could also check out the BellyBytes.com Healthy Breakfast Recipes.

[nw_arizona_granny]

http://www.fitnessandfreebies.com/mykitchen/recipes/fruitnutbread.html

Fruit-Nut Bread
Merry Christmas

Ingredients:
1/2 cup butter
1 cup sugar
Two eggs
Three banana’s, mashed
1/4 cup chopped nuts
1/2 cup chopped marschino cherries
1/2 cup semi-sweet chocolate mini chips
2 cups flour
1 teaspoon baking soda

Directions:
Cream butter and sugar. Add eggs and bananas; beat well. Add nuts, cherries, chips. Sift dry ingredients; add to creamed mixture.

Pour batter into 9 x 5-inch loaf pan, sprayed with nonstick cooking spray. Bake at 350-degrees 60 to 75 minutes or until toothpick inserted in center comes out clean.

When cool, frost with vanilla frosting or powdered sugar icing and decorate with chopped cherries, ground nuts and, if desired, a light sprinkling of green and red sugar. Or just decorate as desired! One year I used little gingerbread men - edible and they looked really cute with a light sprinkling of red sugar. Use your imagination!

Note: You can make these in mini-loaf pans and wrap with decorative wrap for gift giving.

[nw_arizona_granny]

http://www.fitnessandfreebies.com/fitness/healthycook.html

Tips for Healthy Cooking

When cutting back on sodium, fat and cholesterol, how you cook is just as important as what you cook. You don’t have to give up taste or the foods you love. Often minor changes in how favorite foods and recipes are prepared can make a big difference.

The first goal for many people with heart disease is to reduce the amount of salt they eat. This is usually more important than controlling fat and cholesterol consumption. If you usually add salt while cooking, simply put the salt shaker out of reach. Don’t season meats and vegetables with prepackaged mixes, which often contain a lot of salt. Don’t fry foods in oil, which adds unwanted fat and calories. Instead, try some of these healthier techniques:

* Stir-fry. Use a wok to cook vegetables, poultry and seafood in vegetable stock, wine or a small amount of oil. Avoid high-sodium seasonings like teriyaki and soy sauce.
* Microwave. This is a good alternative because it’s fast and doesn’t add fat or calories.
* Roast. Put a rack in the pan so the meat or poultry doesn’t sit in its own fat drippings. Instead of basting the meat with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice. When making gravy from the drippings, use a gravy strainer or skim ladle to remove the fat.
* Grill or broil. Always use a rack so fat drips away from the food.
* Bake. Bake foods in covered cookware with a little extra liquid.

* Saute. A pan made with nonstick metal or coated with a nonstick surface is a terrific investment, because it lets you use little or no oil without having food stick. You also can use a nonstick vegetable spray, a small amount of broth or wine, or a tiny bit of oil rubbed onto the pan with a paper towel. When necessary, use liquid vegetable oils that have no more than 2 g of saturated fat per tablespoon.
* Steam. Steam vegetables in a basket over simmering water. They’ll retain more flavor and won’t need any salt.

False Hopes
Unsound nutrition advice, products or services won’t prevent or cure disease. For the best advice, contact your physician and a dietetics professional such as a registered dietitian.

See also:
Sodium Diet Guidelines
Americans and Salt
Salt and Diabetics
Changing Your Salt Habit
Salt Sense
Tips for a Low Sodium Diet
Sea Salt
Low Salt/Sodium Recipes
Healthy Baking and Cooking Tips
Ten Healthy Cooking Tips
Cooking for your Health
Substitutions for Commonly Used Foods.

[nw_arizona_granny]

http://www.fitnessandfreebies.com/food/foodsubs.html

Healthy Food Substitutions

Sour Cream Substitutes

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:
Use: Evaporated skim milk

Whole milk (as a beverage or in recipes) substitutes:
Use: 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

Full-fat Cheese Substitutes

Low-fat, skim-milk cheese
Cheese with less than 5 grams of fat per ounce
Fat-free cheese

Ricotta cheese substitutes:
Low-fat or fat-free cottage cheese
Nonfat or low-fat ricotta cheese
Meat Substitutes

Ground beef substitutes:
Extra lean ground beef
Lean ground turkey or chicken

Bacon substitutes
Canadian bacon
Lean ham

Sausage substitutes
Lean ground turkey
95-percent fat-free sausage
Whole Egg Substitutes

Two egg whites
1/4 cup cholesterol-free liquid egg product
1 egg white plus 2 teaspoons oil
One egg yolk equals one egg white
One egg (as thickener) equals 1 tablespoon flour
Mayonnaise and 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
Nut Substitutes

Dried fruit such as raisins, chopped dried apricots or dried cranberries
Cream Soup Substitutes

Broth-based or skim milk-based soups
Chocolate Substitutes

1 ounce baking chocolate equals 3 tablespoons cocoa powder and 1 tablespoon oil
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 tablespoonlow-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.

See also: Defatting Your Recipes

[TenthAmendmentChampion]

My condolences for your mom's passing. Very sad about her kitty.

[nw_arizona_granny]

http://www.fitnessandfreebies.com/food/cook4health.html

Cooking for your Health

To adjust to healthier eating habits, you really need only learn to use smarter cooking techniques as well as better choices when you eat in restaurants. Most techniques can be applied to the recipes you make now so you will still be able to enjoy your favorites but in a more healthy fashion.

The Smart Cook
Let’s face it -fat adds flavor. That is most likely why we enjoy it so much. However, there are ways to add flavor and remove fat! Look at this as a new challenge as well as an opportunity to awaken taste buds you never knew you had! Try using spices, herbs and condiments. You may just be pleasantly surprised at the new taste sensations you will discover.

When you saute or stir-fry, you do not need as much fat as many have become accustomed to using. By using a non stick skillet or wok and nonstick cooking spray, you cut out tons of fat and calories before you have begun with the food! An even better choice would be to grill your food or for tender cuts of meat, broil it instead of sauteing or pan-frying.

When you do have to use some fat, use it sparingly. Stick to olive oil whenever you can. To add flavor during cooking, try using fat-free salad dressing, marinades, mustard, chutney, fruit preserves or salsa. This will keep the food moist in place of the fat doing so.

When a recipe calls for sauteing or browning vegetables or meat, use your nonstick cooking spray. If you cannot help yourself, add no more than a teaspoon or so of olive oil, butter or margarine. Add a couple teaspoons of liquid, cover the pan and cook over low heat, stirring occasionally. Once your food is done, drain off any excess fat then add your remaining ingredients. In addition, trim off all visible fat from your meats and skin from poultry. If you are using tuna, only use tuna packed in water.

To reap the most nutritional rewards from your vegetables, cook them quickly. This also preserves their texture. Steam, stir-fry, roast or microwave them. Roasting brings out the natural sweetness so if you can take the time, this is the best way to cook them. In addition, leave the skins on, both on fruits and vegetables. This preserves fiber and nutrients.

Learn to watch your salt/sodium intake. It is not necessary to add salt during cooking, contrary to popular belief. The only item you may wish to add about 1/2-teaspoon to would be when boiling potatoes for mashed potatoes. Did you ever forget to add some salt when cooking your potatoes for mashing? It’s horrible! However, in most vegetables you can add the salt at the table.

Consider trying low-sodium products, as well. When using broths, purchase low-sodium versions. You can use these for stir-frying, sauteing, braising, or poaching meat or fish. Always rinse and thoroughly drain shrimp and vegetables before you add them to your recipe. This will remove much of the salt.

Quick Tips to Make Your Meals Lighter Without Sacrificing Flavor:
Learn to use less meat in your meals. When you do use meat, keep the portions down. Suggested serving sizes are two to four ounces per serving.

* Add pasta, rice, beans, vegetables or fruit to make up for the missing meat.
* Use fat-free or light salad dressings, Parmesan cheese, mozeralla cheese, cottage cheese, ricotta cheese, mayonnaise, sour cream, yogurt, skim milk, pasta sauces and fruit spreads. These products are actually quite good these days! And you get used to them in short order.
* Love sausage, bacon or ham? Use turkey based versions. Ham you can purchase in very lean varieties - do it!
* Only purchase meats with word “loin” or “round” in the name. These are the leanest cuts.
* For ground beef, go with the “round” - ground round, that is. It has much less fat. Also, in dishes called for browned hamburger but consisting of other ingredients, use 1/2 the amount you usually do. For example, in Hamburger Helpers. You do not have to use an entire pound to get the same flavor. One-half pound will suffice. Doesn’t hurt the budget, either!
* Incorporate more turkey or chicken breast meals. There are umpteen ways to perk up the flavor so you are not stuck with a bland meal.
* If you are time-stressed, purchase extra-lean deli-slices of turkey or roast beef. Rotisserie-style chicken is an excellent choice, as well.
* Substitute whole-wheat flour for 1/2 the flour in all your recipes. This adds fiber and other nutrients.
* When you purchase breads and/or grains, check the label to be sure it has whole-wheat or other whole-grain flour as the first ingredient.
* Use a variety of grains. Good choices include couscous, barley, brown rice, oatmeal, rye, wild rice, bulgar, whole-wheat pasta, corn tortillas, and rye crackers.
* Use fresh and dried fruits in desserts and other dishes. You can add them to just about anything that sounds good to you. You can puree them for sauces, salads, cold pasta dishes, side dishes, casseroles or meat stuffings.
* Use more of dark green, leafy vegetables. Add spinach or kale to sandwiches, salads, vegetable dishes, and stir-fries.
* Use shredded cabbage, especially red cabbage, as a high-fiber addition to salads, stir-fries, sandwich fillings, soups, and even meat loaf.
* Incorporate apricots, cantaloupe, carrots, peaches, sweet potatoes, winter squashes, spinach, broccoli, and Swiss chard. These are high in Vitamin A, among other nutrients.
* For creamy soups, dips and sauces, replace high-fat ingredients with nonfat yogurt, nonfat sour cream or nonfat/light mayonnaise.
* Never use whole milk again! Use skim, buttermilk and/or evaporated fat-free milk. Yes, even in sauces, soups and other baked items.
* Use egg substitute in all dishes - baked or cooked. Alternatively, you can use two egg whites to equal one egg.
* Use only fat-free refried beans and regular beans. One would not think of beans as laden with fat, but some are due to the addition of meat flavor or some such thing. Watch the labels. Non-fat beans do not taste any different in your dishes than those with fat.
* If you find using canned fruit more convenient, purchase only those packed in water or their own juices.
* Watch for high fiber cereals. Read cereal labels, too, watching the serving sizes carefully. They can be very misleading.
* Go easy on avocados, coconut and cheese (unless light or fat-free).

Print Quick Tips

Here is a list of some healthy flavor enhancers you may wish to keep on hand:

Lemons
Limes
Orange juice
Reduced-sodium soy sauce
Light teriyaki sauce
Low-calorie fruit spreads
Red and green onions or shallots
Salsas — all types
Chutneys
Fresh cilantro
Fresh parsley
Watercress
Fresh or dried herbs, from basil to thyme
Curry powder
Fines herbes
Cajun seasoning
Beau Monde seasoning
Bottled hot pepper sauces
Salt-free herb seasonings in a variety of flavors
Lemon-pepper and garlic-pepper seasonings
Fat-free salad dressings
Mild-flavored vinegars, such as balsamic, rice, or raspberry
Fresh garlic
Grated fresh ginger
Horseradish
Grated citrus peel (lemon, lime, orange, and grapefruit)
Mustard — any type you prefer
Fresh or canned chili peppers; your preference

See also:
Easy Ways to Eat More Fruit
Easy Ways to Eat Your Vegetables
Healthy Cooking from our sister site, BellyBytes.com.

[nw_arizona_granny]

http://www.fitnessandfreebies.com/food/veggies.html

Easy Ways to Eat Your Vegetables

* Keep frozen and canned vegetables on hand to know you always have vegetables at the ready.

* Make double and triple portions; at a serving one day and have one ready-to-go for the next.

* Keep a bag of pre-cut or baby carrots around — grab a handful as a snack, pack them with lunch, throw them into stew, or microwave for a quick vegetable.

* Microwave or saute onions and peppers to put more vegetables into a tomato sauce.

* Toss extra sauteed vegetables on a frozen pizza.

* Make a big salad to last a few days, store in the refrigerator in a plastic container.

* Add vegetables into sandwiches — not just the old lettuce and tomato, try alfalfa sprouts, sliced red onion, sliced cucumbers, sliced yellow squash or zucchini, red peppers, or leftover grilled vegetables.

* Add vegetables to an omelette or scrambled eggs — sauté onions, peppers, mushrooms, tomatoes and add some fresh herbs.

* Drink tomato, V-8 or Bloody Mary mix as a vegetable.

* In a tomato sauce, cut the amount of meat you use in half and add more vegetables — onions, peppers, mushrooms, eggplant, zucchini or others.