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.
You’ve probably seen this, but:
Manila reports Ebola virus in pigs
http://www.ft.com/cms/s/0/93df0f52-c7c0-11dd-b611-000077b07658.html?nclick_check=1
http://www.fitnessandfreebies.com/fitness/10cookingtips.html
Ten Healthy Cooking Tips
Good nutrition is not just a matter of selecting the “right” foods to eat. It is also important to prepare these foods in ways that will maintain their nutritional benefits. Careful decisions about cooking techniques can have a profound effect on the nutrient content of the foods we prepare. These cooking strategies and ingredient substitution ideas can help retain and, in some cases, improve, the nutritional value of your most popular dishes. They can also help you meet the American Institute for Cancer Research’s recommendations for lower cancer risk and better overall health:
* Cut the salt in half in your favorite recipes. Most of the time this will not produce a noticeable taste change. Consider replacing part of the salt with an herb or spice, flavored vinegar, citrus juice or peel. Garlic or onion power (not garlic or onion salt) work well in meats, soups, and sauces. Make your own mix of garlic, onion, paprika, and parsley flakes. See also: Salt Sense
* Use veggie spray or non-stick pans for grilling or stir-frying.
* Choose methods of cooking that will retain flavor, color, and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (except for quick stir-frying) and long cooking times. Both extended heat and liquid can destroy or leach out valuable nutrients.
* Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews. Use chopped red or yellow peppers to “pep” up the flavor. Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces.
* Try some lower-in-fat substitutes such as low fat cheese, salad dressing and evaporated skim milk. Try low cholesterol egg products. Use two egg whites instead of one whole egg to significantly reduce the fat and cholesterol content of some baked goods. See also: Defatting Your Recipes
* When you use oil, select olive or canola oil. Drain off visible fat while cooking, blot pan-fried foods on paper towels to absorb extra grease, and allow soups to chill before reheating and serving so that the fat can be skimmed off the top.
* Choose roasting, poaching or stir frying as frequent cooking methods. Keep open-flame grilling of meats to a minimum as this practice produces cancer-promoting compounds. Avoid eating charred food. Microwave cooking is a healthful way to cook vegetables because the short cooking time reduces nutrient losses and usually no added water or fat is needed.
* Reduce the fat in home baked goodies by substituting applesauce, pureed prunes, mashed bananas, or yogurt for up to half of the shortening. It works! Obviously prune puree would discolor a yellow cake but does well for chocolate cake and brownies. The end result is moist and fat content is reduced. See also: Fruit Puree Fat Replacement
* Substitute some whole grain products for all-purpose flour in your cooking. Try whole wheat flour, oatmeal or flax in bread and muffins, or add some bran or wheat germ to your meatloaf. Try using some soy flour in biscuits and breads.
* Try more fruit desserts (fresh, stewed, and cobblers) instead of cakes and cookies. Choose frozen yogurt, sherbet and sorbet instead of ice cream. Serve cake with fruit sauce instead of frosting or whipped cream.
Using sensible cooking methods, less fat, and adding more vegetables, fruits and whole grains to recipes are guaranteed winning techniques to set a better nutritional table. These steps can also help lower risk for chronic diseases such as cancer.
http://www.bellybytes.com/recipes/soup2.shtml
Soup Recipes II
Summer Vegetable Soup
Ingredients
1 tablespoon olive oil
One small diced red onion
One zucchini, halved lengthwise and thinly sliced
1 cup oyster mushrooms
Two medium tomatoes, cored and diced
2 cups purchased vegetable juice, such as V-8
1/4 cup slivered basil
Two thin slices French bread
2 tablespoons grated Parmesan cheese
Directions
Heat oil in medium pan. Add onion, zucchini and mushrooms and sauté ten minutes or until tender. Add tomatoes and cook over beef one minute or until pulpy. Add vegetable juice and simmer two minutes or until hot. Stir in basil and simmer two more minutes.
Meanwhile, place bread on baking sheet. Sprinkle with Parmesan cheese and toast in oven at 400-degrees five minutes or until cheese melts.
Pour soup into two bowls. Top each serving with one, cheese-topped bread slice.
Recipe makes two servings.
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Hot-Sour Soup
6 cups of chicken broth
1/4 cup white vinegar
1 teaspoon chili paste
1 tablespoon soy sauce
1 tablespoon of dry sherry
1/2 teaspoon chopped garlic
1 teaspoon chopped ginger
1 tablespoon oyster sauce
1 carrot, julienned
3/4 cup bamboo shoots, drained, rinsed, julienned
2 tablespoons cornstarch mixed with 3-tablespoons water
1 egg, beaten
8 ounces firm tofu, cubed
3 green onions, sliced
Directions:
Heat broth in large soup pot over medium-high heat. Add vinegar, chili paste, soy sauce, sherry, garlic, ginger, oyster sauce, carrot and bamboo shoots. Bring to boil. Stir in cornstarch mixture. Reduce heat and simmer until soup thickens slightly, about three minutes. Pour egg into hot soup in thin stream. Stir gently until egg cooks and shreds finely. Gently stir in tofu and green onions. Serve hot.
Recipe makes eight servings.
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Wild Rice Soup
Ingredients:
One pound ground beef
1/2 teaspoon salt
1 tablespoon Italian seasoning
1 cup uncooked wild rice
1 cup water
Three drops hot pepper sauce
2 teaspoons instant beef-bouillon granules
1/2 teaspoon ground black pepper
Four ribs celery, sliced
Two large onions, chopped
Three cans (10-3/4 ounces) 98-percent fat free cream of mushroom soup
Two soup cans of water
Directions:
In heavy, 4-quart (or larger) soup kettle, brown beef with salt and Italian seasoning, crumbling meat as it cooks. Add rice and water, hot pepper sauce, bouillon granules, pepper, celery and onion and simmer about 30 minutes.
Stir in soup and cans of water. Cover and simmer another 30 minutes. Adjust seasonings.
Recipe makes eight to ten servings.
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French Onion Soup
Ingredients:
1/8 cup olive
4 cups thinly sliced onions
2 cans (10.5 ounces each) beef broth (bouillon)
3/4 cup Coca-Cola®
1 teaspoon salt
1/2 teaspoon vinegar
1/8 teaspoon pepper
Thick French bread slices
Grated Parmesan cheese
*Note: To reduce foam for accurate measurement, use Coca-Cola room temperature and stir rapidly.
Directions:
Melt butter in heavy saucepan; add onions and cook until golden; do not brown. Add undiluted beef broth, one soup can of water, Coca-Cola, salt, vinegar, and pepper. Cover; simmer 20-25 minutes. In a broiler, toast one side of the French bread slices. Turn, generously sprinkle with Parmesan cheese and toast until browned. Ladle soup into deep bowls and top with toast, cheese side up.
Recipe makes about 6 cups or four servings.
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Roasted Tomato Soup
Ingredients:
Two pounds ripe plum tomatoes, halved
Six garlic cloves, peeled
Three, fresh thyme sprigs
Three tablespoons olive oil
Three cups chicken or vegetable stock, preferably home made
Kosher salt and freshly ground black pepper to taste
Four, fresh sage leaves
Directions:
Preheat oven to 450-degrees.
Toss tomatoes with garlic, thyme and olive oil. Spread tomatoes evenly on baking sheet and roast them 20 minutes. Let tomatoes cool, then remove thyme sprigs and slip skins off tomatoes. Puree tomatoes, garlic and stock in food processor until smooth. Transfer puree to soup pot and simmer over medium-low heat until it heats through. Season with salt and pepper. Ladle into bowls and serve hot, with sage leaves torn over the top.
Recipe makes four servings.
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Warming Ginger Soup
Ingredients:
2 tablespoons olive oil
Four small leeks, thoroughly washed and sliced
2 tablespoons fresh ginger root, grated
1-1/2 pounds parsnips, chopped into small pieces
1-1/4 cups of dry white wine
5 cups vegetable broth or water
Salt and pepper to taste
Paprika (optional)
Directions:
Heat oil in a large pan over low heat. Add leeks and ginger. Cook until the leeks begin to soften, about two minutes. Add parsnips and cook six minutes.
Pour in wine and broth or water and bring to a boil over high heat. Reduce heat and simmer for 15 minutes.
Puree in blender until smooth. Season with salt and pepper to taste. Garnish with paprika.
Recipe serves four.
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Tortellini Soup
Ingredients:
32 ounces low-sodium, no-fat chicken broth
1/4 cup finely chopped onion
1 jalapeno pepper, seeded and finely chopped
1 cup cut-up fresh green beans
One large tomato, peeled and diced
One clove garlic, finely chopped
1-1/2 teaspoons tomato paste
One package (9 ounces) fresh cheese tortellini
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon chili powder
Several drops liquid hot pepper sauce, optional
Directions:
Place chicken broth in a heavy 3 or 5-quart saucepan. Add onion, jalapeno pepper, green beans and tomato as you cut them up; bring to a boil then reduce heat and simmer three to four minutes. Stir in garlic, tomato paste and tortellini; cook about four minutes.
Add basil, oregano and chili powder; continue cooking about two more minutes until tortellini is tender and the flavors are blended. Stir in hot pepper sauce, if using.
Recipe makes two to three servings.
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South of the Border Tortilla Soup
Ingredients:
4 cups South of the Border Beans (see recipe below)
Two cans of (14-1/2 ounces each) vegetable broth (see note)
1-1/4 teaspoons sugar
Juice of 1/2 lime
4 ounces baked or regular tortilla chips (for 2-1/2 cup crushed or to taste)
5 tablespoons shredded Mexican-blend cheese
Directions:
If beans are frozen, partly defrost beans by opening the plastic bag abut 2-inches to vent and micro-waving them, on high three minutes. Meanwhile, place broth and sugar in a 4-1/2-quart Dutch oven or soup pot over high heat. Cover pot, and bring to a boil.
Remove the beans from the bag and add them to pot. Stir gently to break up any frozen chunks of beans. Be careful not to mash beans. When soup returns to boil, reduce heat to medium-low. Stir in lime juice. Crush chips slightly and place in soup bowls. Ladle soup over chips. Sprinkle with cheese. Serve at once.
Recipe makes five servings.
South of the Border Beans:
Ingredients:
1 teaspoon vegetable or olive oil
One large onion, for one cup chopped
One can of (15 ounces) white beans
One can of (15 ounces) red beans
Two cans of (15 ounces each) black beans, not drained
Two cans of (14-1/2 ounces each) diced tomatoes seasoned with garlic and onions
2 teaspoons bottled minced garlic
1-1/2 cup frozen yellow corn kernels
1-1/2 teaspoons chili powder
1-1/2 teaspoons ground cumin
Directions:
Heat oil in extra-deep, 12-inch nonstick skillet over medium heat. (See note). Peel and coarsely chop onion, adding it to skillet as you chop. Raise heat to medium-high and stir from time to time. While onions cook, rinse and drain red beans and white beans and add them to the skillet. Add black beans (with juice), tomatoes and garlic. Add corn, chili powder and cumin. Stir to blend well.
Reduce heat to low and simmer two minutes or until heated through and ready to serve. Recipe makes eight cups for two 4-cup batches.
Notes: If you do not have an extra-deep fryer, you can use a Dutch oven or soup pot. To freeze leftovers, allow beans to cool, then place four cups into a gallon-size, zipper-top plastic bag and freeze up to one month. To use frozen beans, partly open the plastic bag to vent. Microwave three minutes on high to defrost partly. Remove beans from bag and continue with your recipe.
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Quick Crab Soup
Ingredients:
One medium onion, finely chopped
2 tablespoon butter or margarine
1 tablespoon all-purpose flour
2 cups water
One (6 ounce) package frozen crab meat, thawed and drained
1/4 cup finely chopped celery
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon hot sauce
3 cups fat free milk
Directions:
Saute onion in butter in a heavy skillet until tender; add flour, stirring until smooth. Cook one minute, stirring constantly. Gradually add water; cook over medium heat, stirring constantly, until mixture is thickened and bubbly.
Add remaining ingredients, stirring well. Cook mixture over low heat, stirring constantly, just until thoroughly heated. Serve soup immediately.
Recipe makes about 1-1/2-quarts.
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Toasted French Onion Soup
Ingredients:
Four large onions, thinly sliced
1/4 cup butter or Smart Balance, melted
Three, (10-3/4-ounce) cans of beef broth, undiluted
1 teaspoon Worcestershire sauce
1/8 teaspoon pepper
Four or five slices French bread, toasted
Grated Parmesan cheese
Directions:
Saute onion in butter in a Dutch oven over medium heat until tender, stirring frequently. Add broth, Worcestershire sauce and pepper; bring to a boil. Reduce heat; cover and simmer five minutes. Ladle soup into individual baking dishes; top each with a slice of toasted bread. Sprinkle with cheese. Place under broiler two to three minutes to brown top. Serve immediately.
Recipe makes about four cups of soup.
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Chicken Soup and Dumplings
Homemade chicken soup and dumplings — what could taste more like home!
Ingredients:
Soup Ingredients:
8 cups water
Two pounds chicken wings
Two medium (1 cup) onions, chopped
1 teaspoon salt
3/4 teaspoon pepper
One bay leaf
Three carrots (1-1/2 cups), sliced
Two stalks (1 cup) celery, chopped
1/2 teaspoon garlic salt
Dumpling Ingredients:
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 tablespoons cold butter
1/2 cup fat free milk
3 tablespoons chopped fresh parsley
Directions:
Place water, chicken wings, 1/2-cup onion, 1-teaspoon salt, 1/2-teaspoon pepper and bay leaf in 6-quart saucepan. Cover; cook over high heat until mixture comes to a full boil (10 to 15 minutes). Reduce heat to low. Cover; cook until chicken is tender and comes off the bone (1 to 1-1/2 hours). Remove chicken from broth. Cool chicken slightly and remove the meat from bones. Discard bones and skin. Strain broth.
Return chicken and broth to saucepan. Add remaining onions, pepper and all remaining soup ingredients. Increase heat to high. Cook until mixture comes to a boil (10 to 15 minutes). Reduce heat to low. Cook until heated through (five to ten minutes).
Meanwhile, stir together flour, baking powder and 1/4-teaspoon of salt in small bowl; cut in butter until mixture is crumbly. Stir in milk and parsley. Drop mixture by rounded teaspoonfuls onto hot soup. Cover; cook ten minutes. Uncover; continue cooking ten minutes.
Recipe makes six, 1-cup servings.
Nutrition information per serving:
Calories: 490
Protein: 32g
Carbohydrate: 25g
Fat: 29g
Cholesterol: 130mg
Sodium: 870mg
Fiber: 3g
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French Onion Tomato Soup
Tomato juice gives extra flavor to this soup so quick and easy to prepare.
Ingredients:
4 cups thinly sliced onions
One garlic clove, minced
2 tablespoons butter or margarine
One can of (46 ounces) tomato juice
2 teaspoons of beef bouillon granules
3 tablespoons lemon juice
2 teaspoons dried parsley flakes
2 teaspoons brown sugar
Six slices French bread, toasted
2 cups fat free Mozzarella cheese
Directions:
In a large saucepan, saute onions and garlic in butter until tender. Add the tomato juice, bouillon, lemon juice, parsley and brown sugar. Bring to a boil. Reduce heat; simmer uncovered for ten minutes, stirring occasionally.
Ladle soup into ten-ounce oven-safe soup bowls or ramekins. Top with French bread; sprinkle with cheese. Broil four to six-inches from the heat for two to three minutes or until cheese bubbles.
Recipe makes six servings.
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Ham and Vegetable Soup
Ingredients:
One medium onion, thinly sliced and separated into rings
One medium zucchini, cubed
1 tablespoon olive oil
One pound of fresh mushrooms, sliced
3 cups fresh or frozen corn
3 cups cubed fully cooked ham
Six medium tomatoes, peeled, seeded and chopped
1/2 cup chicken broth
1-1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
Shredded part skim mozzarella cheese
Directions:
In a large saucepan, saute onions and garlic in butter until tender. Add the tomato juice, bouillon, lemon juice, parsley and brown sugar. Bring to a boil. Reduce heat; simmer uncovered for ten minutes, stirring occasionally.
Ladle soup into ten-ounce oven-safe soup bowls or ramekins. Top with French bread; sprinkle with cheese. Broil four to six-inches from the heat for two to three minutes or until cheese bubbles.
Recipe makes eight to ten servings.
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Cheesy Broccoli Soup
Broccoli, a super vegetable, is a member of the cruciferous vegetable - or cabbage family. Other vegetables in this category include Brussels sprouts, cabbage, cauliflower, kale, kohlrabi, mustard greens and Swiss chard.
Ingredients:
1-1/2 cup broccoli, chopped
1/4 cup celery, diced
1/4 cup onion, chopped
1 cup chicken broth
2 cups milk (skim or 2%)
2 tablespoons cornstarch
1/4 teaspoon salt
Dash pepper and thyme, ground
1/4 cup Swiss cheese, grated
Directions:
Place vegetables and broth in saucepan. Bring to a boil, reduce heat, cover and cook until vegetables are tender.
Mix the milk, cornstarch, salt, pepper and thyme; add to cooked vegetables. Cook, stirring instantly until soup is slightly thick and mixture just begins to boil. Remove from heat. Add cheese and stir until melted.
Tips: When selecting this vegetable, look for heads that are dark green, free of yellowing and have compact clusters. Refrigerate (unwashed) in a plastic bag or store in the freezer for later use. To prepare fresh broccoli, trim off large leaves and peel the stalks; then cut stalks lengthwise length wise from end to green heads to make spears. Alternatively, cut heads into florets for other creations.
Recipe makes four servings.
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Belly Bytes!
Soup of the Evening - A witty and substantive research effort on the history of soup and food in all cultures, with over 400 pages of recipes, quotations, stories, traditions, literary references, breaking news stories, and original illustrations
http://www.bellybytes.com/recipes/soup.shtml
Super Soups
To fully capture the flavor of the vegetables in your soups, do as little to them as possible. Rather, rely on the extraordinary flavor of the products at hand. You want the taste of the vegetable to come through. To do this, cook the vegetable lightly in its own juice by juicing enough of the vegetable to substitute for stock. You could also make a stock from the vegetable trimmings. You want to concentrate the flavors and use just enough herbs to enhance the vegetables. Following are a few tips to give you the best pot of soup you ever made!
Flavor the Soup
To help your vegetables reach their full flavor potential, saute or roast them before you add them to your soup pot. This will caramelize the naturally occurring sugars in the vegetables, giving them a much richer, deeper flavor. Over a medium-high burner, heat a skillet that’s big enough to contain your chopped vegetables in a single layer (they will steam instead of caramelize if they’re stacked on top of each other), pour in a small amount of oil, and add your vegetables. Stir or toss them often enough to keep them from burning, but be patient. Really good browning can take some time. Another way to add flavor to your vegetables is by pan-roasting them in a hot (450-degree) oven. Toss them very lightly in oil, place them on a sturdy baking sheet in a single layer, and do not cover them. Stir occasionally, and remove when golden-brown.
Variety in Your Soup
One of the greatest things about soup is its versatility. You could eat soup every day of the year and never have the same kind twice. Use your imagination, try using your favorite vegetables in different pairs, etc. Examples: American regional favorites like gumbo, chowder, cioppino, burgoo, frogmore stew, and good ol’ chili. And that’s just for starters!
Garnish for Your Soup
Not only does a little garnish make your soup look nice, but it will add a whole new and contrasting flavor, texture or temperature. Try a sprinkling of freshly minced herbs or finely grated flavorful cheese. To cool down a spicy soup or just add a touch of creaminess, stir lime juice, or a little grated ginger, or some finely chopped orange zest, or perhaps a dash of curry powder into some sour cream or plain yogurt. A spoonful of salsa, or a few chopped tomatoes, bell peppers, scallions, or cucumbers add a cool, fresh taste to your soup. Finally, add crunch with a topping of croutons, tortilla chips or crackers.
Recipes
Corn and Sweet Garlic Soup
Ingredients
3/4 pound whole garlic head, coated with three tablespoons corn oil
Six ears of corn
7 tablespoons olive oil (divided)
1/2 pound or one large onion, peeled
Three ribs (1-1/4 pound) celery cut into large dice
One small head of garlic cut in half and not peeled
Three quarts of chicken stock
1/2 tablespoon chili powder (medium hot)
1 teaspoon ground cumin
1 sprig of fresh thyme
1 bay leaf
1/2 pound (1 large) onion, peeled and cut into small dice
Two ribs celery, cut into small dice
Kosher salt and freshly ground black pepper to taste
Directions
Preheat oven to 375-degrees. Roast oil-coated garlic head in preheated oven 45 minutes. Cut off top of heads and squeeze garlic out of cloves; set aside.
Cut kernels off ears of corn, reserving cobs. “Milk” corn cobs by taking back of a knife and running it down the sides of the cob while holding cob upright in a bowl. Set aside with the corn kernels. Rub cobs with three tablespoons of the corn oil and char-grill or sauté until lightly golden. Cut peeled onion in half and rub with one tablespoon of remaining corn oil. Char-grill or sauté until golden.
Place cobs, char-grilled onion, the large dice of celery, the small, halved head of garlic, the chicken stock, chili powder, cumin, thyme and bay leaf in stock pot. Bring to a boil, reduce heat and simmer 30 minutes. Strain through colander; press all juices out of vegetables and reserve stock. Sauté diced onion and diced celery in remaining three tablespoons olive oil in soup pot over medium heat. Season lightly with salt and pepper and cook three to four minutes. Add reserved corn kernels and milk.
Add reserved stock. Bring to boil and simmer five minutes. With slotted spoon or strainer, remove half the corn kernels and puree in blender or food processor with reserved roasted garlic. Add back to soup, taste and adjust seasoning with salt and pepper. If desired, add more cumin and chili powder.
Recipe makes eight servings.
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Soup Jardinere (Garden Soup)
Ingredients:
6 cups of chicken stock
4 cups mixed greens, tough stems or ribs removed
1/4 cup minced fresh herbs (mixture of dill, parsley, chives and chervil)
Salt and freshly ground pepper
1/3 cup minced green onion, for garnish
Directions
In a medium stock- pot over moderately high heat, bring stock to simmer. Add greens and cook until wilted. This should take about three minutes.
Stir in herbs and simmer two minutes. Season to taste with salt and pepper. Serve soup garnished with green onion, in warmed bowls.
Recipe makes four to six servings.
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Hearty Lasagna Soup
Ingredients:
1 pound lean ground round
1/4 teaspoon garlic powder
Two cans (14-1/2 ounces) seasoned beef broth with onions
One can (14-1/2 ounces) diced tomatoes
1/4 teaspoon dried Italian seasoning
1-1/2 cups uncooked corkscrew pasta
1/4 cup grated Parmesan cheese
Directions:
Cook beef with garlic in skillet until browned. Pour off fat.
Add the broth, tomatoes and Italian seasoning. Heat to a boil.
Stir in the pasta. Cook over medium heat ten minutes or until pasta is done. Stir in cheese. Serve with additional cheese, if desired.
Recipe serves two to four.
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Knefla Soup
*This recipe often is prepared during lent season
Ingredients:
Two eggs
4-1/2 cups water (divided)
Salt
1 cup flour, about
1/2 of an onion, diced
3 tablespoons corn oil
Three medium potatoes, peeled, diced
One rib of celery finely cut
Salt and pepper to taste
1/4 cup vinegar, about
Directions:
To make dumplings, mix together eggs, 1/2-cup water and 1/2-teaspoon salt. Add flour to form stiff and just slightly sticky dough.
To make the soup, sauté onion in oil until soft. Set aside. In soup pot, boil potatoes with the celery in the remaining four cups water. When done, mash the vegetables in the water and add salt and pepper to taste. Add reserved onion plus vinegar.
Make dumplings about the size of a walnut and drop into hot soup. Cook until done, three to five minutes.
Recipe makes about four servings.
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Creamy Onion Chowder
Ingredients:
2 slices already-cooked bacon (see note)
2 tablespoons olive oil
2 pounds (about four medium) sweet onions
1 package (20 ounces) refrigerated mashed potatoes (see note)
1 tablespoon bottled minced garlic
2 cans (14-1/2 ounce) fat-free chicken broth
2 cups frozen yellow corn kernels
2 bay leaves
1/4 teaspoon dried thyme
1/8 teaspoon ground black pepper, or more, to taste
1/2 cup reduced-fat sour cream
Directions:
Place bacon on microwave safe plate and microwave until crisp, according to package directions, about 30 to 40 seconds. Blot with paper towel to remove any excess grease. Set aside.
Heat oil on medium in 4-1/2-quart Dutch oven or soup pot. Meanwhile, peel onions one at a time and coarsely chop, adding to pot as you chop. When you have added all the onions, raise heat to medium-high. Cook, stirring frequently, until onions are tender, about six minutes.
Meanwhile, microwave mashed potatoes according to package directions, until just warm, about three minutes. Remove from microwave; set aside.
Add garlic to pot and stir and cook one minute. Add chicken broth and stir well, scraping pot bottom to remove any brown bits. Add mashed potatoes, corn, bay leaves, thyme and black pepper.
Cover pot, raise heat to high and bring soup to boil. Meanwhile, coarsely chop bacon and set aside. When soup boils, remove pot from heat and turn off stove. Remove bay leaves, and stir in sour cream and mix well. Serve at once in soup bowls, sprinkling bacon on top at the table.
Notes: There are now several brands of already cooked bacon. Look for it beside the raw bacon. If you cannot find it, microwave regular bacon until fully cooked.
This recipe was tested with Simply Potatoes brand refrigerated mashed potatoes, but 2-1/2 to 3-1/2 cups of leftover mashed potatoes can be substituted.
Recipe makes five servings.
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Chicken Noodle Soup Express
Ingredients:
Two cans of fat free chicken broth (14-1/2 ounces)
Generous dash pepper
One medium carrot, sliced
1 stalk celery, sliced
1/2 cup uncooked medium egg noodles (preferably “No-Yolks”)
1 cup cubed cooked chicken breast
Directions:
Mix the broth, pepper, carrot and celery in a saucepan. Heat to a boil.
Stir in the noodles and the chicken. Cook over medium heat ten minutes or until the noodles are done.
Recipe serves two to four.
Nutritional information per one-fourth of recipe:
Calories: 86
Total Fat: 2g
Carbohydrate: 7g
Protein: 9mg
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Chinese Chicken Noodle Soup With Spinach and Garlic Chives
Ingredients:
3 to 4 pounds of chicken breast meat
8 thin slices fresh ginger
1 bunch green onions, cut crosswise into thirds
10 cups water
3/4 cup Chinese rice wine or medium-dry sherry
2 ounces dried rice-stick noodles (rice vermicelli)
1/2 pound fresh spinach, coarse stems discarded and leaves washed, drained and chopped
coarsely (about 4 packed cups)
3/4 cup thinly sliced fresh garlic chives
Directions:
Using cleaver or heavy knife cut chicken into large pieces. Cut chicken through bones into 2-inch pieces. In a large pot of boiling water, blanch chicken one minute. In colander, drain chicken and rinse under cold water.
With flat side of cleaver or knife, lightly smash gingerroot and green onion. In clean kettle, bring ten cups water to boil with chicken, ginger, green onions and rice wine. Simmer soup, uncovered, two hours, skimming froth occasionally. Pour broth through colander lined with triple thickness of cheesecloth into large, heat -proof bowl, reserving chicken for another use.
Broth may be made three days ahead, cooled completely uncovered and chilled, covered. In cleaned pot, bring broth to boil. Add noodles and boil, stirring occasionally, two minutes. Stir in spinach and simmer, stirring once or twice, until spinach turns bright green and is just tender, about three minutes. Stir in chives and season with salt and pepper, and simmer one minute.
Recipe makes about eight cups.
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Black Bean Soup
Ingredients:
1 tablespoon olive oil
One medium chopped onion
One rib sliced celery
One medium chopped carrot
1 seeded and chopped fresh jalapeno pepper
Two minced garlic cloves
1 teaspoon cumin
2 cups water
2 cans (15 ounces) rinsed and drained black beans
One can of (14-1/2 ounces) 99% fat-free chicken broth
2 tablespoons fresh lime juice
1/2 cup loosely packed chopped cilantro leaves
Lime wedges and light sour cream for garnish
Directions:
In a large pot, heat oil over medium until hot. Add onion, celery, carrot and jalapeno pepper and cook ten minutes or until vegetables soften; stir occasionally. Add garlic and cumin and cook one minute, stirring constantly. Add water, beans and broth. Heat to boiling over medium-high. Reduce heat to low and simmer uncovered 15 minutes. Remove from heat. If desired, use immersion blender to puree mixture until almost smooth. Stir in lime -juice and sprinkle with cilantro. Serve with lime wedges and sour cream.
Recipe makes four servings.
Al Qaeda Suspects Held In Belgium (Sky News)
Police in Belgium have arrested 14 suspected al Qaeda members, including one who is believed to have been about to commit a suicide attack.
http://tinyurl.com/5vg6qr
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Twenty Stress-Fighting Snacks
All of the following snacks were designed with flavor and stress-busting nutrition in mind, so you get the biggest nutritional bang for your bite while protecting your body and brain from the ravages of stress.
1. The European Snack
Top a piece of toasted nut bread with an ounce of low-fat cheese and slices of an apple. Serve with orange juice.
2. Sweet and Creamy
Spread fat-free cream cheese over fat-free whole-wheat crackers and top with mango chutney. Serve with a glass of calcium-fortified soy milk.
3. Vegetable Dip
Dip raw vegetables (bell peppers, broccoli, baby carrots, and zucchini) in fat-free ranch dressing. Serve with sparkling apple juice.
4. Fruit Tortilla
Spread soy butter and a little all-fruit jam on a heated tortilla; fill it with fresh fruit, such as peach slices and strawberries. Roll it into a burrito.
5. Tropical Parfait
Layer tropical fruits like banana, mango, pineapple or papaya with low-fat yogurt and low-fat granola in a parfait glass.
6. Healthy Dippers
Cut corn tortillas into eight wedges and bake at 350 degrees for nine minutes or until crisp.
7. Apple Snack
Drizzle apple wedges with nonfat caramel sauce.
8. Mini-Tomato Bowl
Fill hollowed-out cherry tomatoes with tuna salad, hummus or leftover couscous.
9. Celery Log
Stuff celery stalks with almond butter; sprinkle with cranberries.
10. One-Minute Bagel
Top half a toasted whole-wheat bagel with hummus and thin slices of red pepper.
11. Shrimp Round
Dollop cucumber slices with fat-free cream cheese, a cooked shrimp and a drizzle of cocktail sauce.
12. Sweet and Crunch
Stuff almonds into dates or pitted dried plums.
13. Salt and Crunch
Top a wheat cracker with tuna mixed with fat free mayonnaise and a sweet-pickle slice.
14. Peanut Butter Candy
Mix equal amounts of peanut butter, toasted wheat germ and honey. Spread on a whole-wheat crackers and serve with orange juice.
15. Double Cinnamon
Dunk a toasted slice of cinnamon-raisin bread in low-fat apple-cinnamon yogurt. Serve with kiwi slices.
16. Melon Bowl
Fill half a cantaloupe with lemon yogurt and top with whole-grain cereal.
17. Zesty Orange
Sprinkle crystallized ginger over mandarin orange slices. Serve with milk or soy milk.
18. Mini-Pizza
Toast a whole-wheat English muffin; top with pizza sauce, low-fat cheese and steamed vegetables. Broil for one minute or until the cheese bubbles.
19. Pina Colada Shake
In a blender, whip one frozen banana, one-half cup pineapple, 1 cup nonfat plain yogurt, one-quarter teaspoon coconut extract and one-quarter cup nonfat milk. Serve with graham crackers.
20. Nature’s Sorbet
Pour two cups of frozen blueberries into a bowl. Serve with a cup of fat free hot chocolate.
http://www.bellybytes.com/all_articles/smart_snacks.html
Smart Snacks
For an energizing treat, pour some Post Cranberry Almond Crunch Cereal into a resealable bag to enjoy with some Breyers Yogurt. Then grab a spoon and go.
Enjoy a snack break while you are in the car. A few nibbles from a Teddy Grahams Go Pack makes a fun snack to keep you going and they’re a good source of calcium. The resealable lid makes this multiple-serving snack great for travel.
Kraft Handi-Snacks Cheez ‘n Breadsticks make a great shelf-stable snack for people on the go. Store them in your desk or your purse for a quick bite when you are on the run.
A single-serve package of Fig Newtons or Snackwell’s Cookies and your favorite fruit go well with a mug of coffee any time of day.
Planters Trail Mix Nuts, Seeds and Raisins is a low-sodium, cholesterol-free snack. Share with friends and enjoy with a piece of your favorite fruit.
Put raw vegetables (e.g., baby carrots, grape tomatoes, celery cuts, broccoli florets, etc.) in a resealable plastic food storage bag and take with you anytime, anywhere.
Top prepared Kraft Easy Mac with leftover cooked vegetables or chopped tomatoes. This will give you 1-1/2 grains and 1/2 meat from the Food Guide Pyramid!
Spread 2-tablespoons peanut butter on five Ritz Crackers and top with 1/4-cup chopped apple. This snack equals 1 gran, 1/2 meat and 1/2 fruit on the Food Guide Pyramid.
Top six Triscuit Crackers with 1-ounce sliced Cheddar cheese and jam or preserves of choice. Two grains and 1/2 milk on the Food Guide Pyramid.
For some “grab-n-go” fuel, grab a Balance Bar and Capri Sun Sport. 1-1/2 Grains and 1 Meat on the Food Guide Pyramid.
http://www.bellybytes.com/recipes/snacks.shtml
Power Snacks
These speak for themselves!
Recipes:
Happy Trail Mix
Ingredients:
1 cup low-fat granola
1/2 cup raisins
1/2 cup dried apricots
1/4 cup roasted and salted, shelled peanuts
1/4 cup M & M’s or other chocolate candies
Directions:
Combine all of the ingredients in a mixing bowl. Store in an airtight container for up to four weeks.
Note: This trail mix can be made with other dried fruit (cranberries, cherries, pineapple) and nuts depending on your personal preference.
Recipe makes six servings.
Nutrition information per 1/2-cup serving:
Calories: 210
Fat: 6g
Saturated Fat: 2g
Cholesterol: 1mg
Sodium: 65mg
Carbohydrate: 38g
Fiber: 3g
Protein: 4g
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Protein Power Balls
Ingredients:
1 cup creamy peanut butter
1 cup corn flakes
3/4 cup soy protein powder
1/4 cup firmly packed brown sugar
3/4 cup finely chopped semisweet chocolate chips
1 cup sweetened coconut, toasted
Directions:
Combine the peanut butter, corn flakes, protein powder, brown sugar and chocolate chips in a mixing bowl. Work the mixture with your hands to combine well.
Use a spoon to scoop out the mixture and roll into golf ball size balls. Roll them in the toasted coconut to coat the outside.
Refrigerate for at least one hour. Store in an airtight container in the refrigerator for up to one week.
Recipe makes 25 servings.
Nutrition information per serving (1 power ball): Calories: 133
Fat: 8g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 87mg
Carbohydrate: 11g
Fiber: 1g
Protein: 9g
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Apricot, Date and Nut Bars
Ingredients:
1/3 cup dates, pitted and chopped
1/3 cup dried apricots, chopped
3/4 cup flour
1/3 cup golden raisins
1 cup pecans, chopped
3 eggs
1-1/2 cups firmly packed brown sugar
3/4 teaspoon baking powder
1/4 teaspoon salt
Directions:
Preheat the oven to 350-degrees and spray a 10-inch by 10-inch pan with nonstick spray. Toss the dates and apricots with 1-tablespoon of flour. Add the raisins and nuts and set aside.
Place the eggs in a mixing bowl and whip them with an electric mixer until frothy. Gradually add the brown sugar and continue whipping until the mixture is thick, about five minutes.
Combine the flour, baking powder and salt in a separate bowl and fold it into the egg mixture. Fold in the fruit and nut mixture.
Spread the batter into the prepared pan and bake until golden brown and springy to the touch, about 20 minutes.
Cut into bars and store in an airtight container for up to five days.
Recipe makes 15 servings.
Nutrition information per serving (1 bar): Calories: 217
Total Fat: 6g
Saturated Fat: 1g
Cholesterol: 43mg
Sodium: 74mg
Carbohydrate: 39g
Fiber: 1g
Protein: 3g
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Power Bars
Ingredients:
3/4 cup margarine or butter
2 cups firmly packed brown sugar
2 cups flour
2 cups old-fashioned or quick-cooking oats, uncooked
2 teaspoons baking soda
One, 21-ounce can cherry filling and topping
2 tablespoons granulated sugar
1 tablespoon cornstarch
1/2 teaspoon almond extract
Directions:
Put butter and brown sugar in a large mixing bowl. Beat with an electric mixer on medium speed, three to four minutes, or until well mixed.
Combine flour, oats and baking soda. Add flour mixture to sugar mixture; beat on low speed until crumbly. Spread two-thirds of the oats mixture into the bottom of an ungreased 13 x 9 x 2-inch baking pan. Press down to make a firm layer. Put cherry filling in an electric blender or food processor container; puree until smooth. Pour pureed cherry filling into a medium saucepan. Combine granulated sugar and cornstarch; stir into cherry filling. Cook, stirring constantly, over low heat until mixture is thick and bubbly. Stir in almond extract. Pour cherry mixture over oats layer; spread evenly. Top with remaining oats mixture.
Bake in a pre-heated 350-degree oven 30 to 35 minutes, or until golden brown. Let cool before cutting into bars.
Recipe makes 32 bars.
Nutrition information per serving (1 bar): Calories: 145
Total Fat: 4.7g
Cholesterol: 0mg
Percentage of calories from fat: 29
http://www.bellybytes.com/recipes/2healthybreads.shtml
Two Healthy Bread Recipes!
Just the recipes!
Rapid Mix One Bowl Low Cholesterol Bread
Ingredients:
7 to 8 cups all-purpose flour
2 tablespoons sugar
1 envelope rapid rise yeast
2 teaspoons salt
2-1/2 cups warm water
1 tablespoon margarine
Directions:
Directions In a large bowl, combine 2-1/2 cups flour, sugar, undissolved yeast, and salt. Heat water and margarine until very warm (120 to 130-degrees). Gradually add to flour mixture. Beat two minutes at medium speed of electric mixer, scraping bowl occasionally. Stir in enough additional flour to make a soft dough. Knead on lightly floured surface until smooth and elastic, about eight to ten minutes. Cover; let rest ten minutes.
Divide dough in half; roll each to 12 x 8-inch rectangle. Beginning on short end, roll up tightly as for jelly roll. Pinch seam and ends to seal. Place, seam sides down, in two greased 9 x 5 x 3-inch loaf pans. Cover; let rise in warm place, free from draft, until doubled in size, about 1 hour.
Bake at 400-degrees 40 to 45 minutes or until done. Remove from pans; cool on wire racks.
Recipe makes two loaves.
Nutrition information per 1/24 of recipe:
Calories : 150
Total fat : 1g
Saturated fat : 0g
Cholesterol : 0mg
Sodium : 200mg
Carbohydrates : 31g
Dietary fiber : 1g
Protein : 4g
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Rapid Mix One Bowl Salt-Free Bread
Ingredients:
1 cup warm water
1 envelope active dry yeast
2-3/4 to 3-1/4 cups all-purpose flour
1 tablespoon sugar
2 tablespoons peanut oil
Directions:
In large warm bowl, place warm water and sprinkle in yeast. Stir until dissolved. Add 1 cup flour, sugar and peanut oil. Beat two minutes at medium speed of electric mixer, scraping bowl occasionally. Add enough remaining flour to make a soft dough. Knead on lightly floured surface until smooth and elastic, about eight to ten minutes. Place in greased bowl, turning to grease top. Cover; let rise in warm, draft-free place until doubled in bulk, about 45 minutes.
Punch dough down; roll to 12 x 7-inch rectangle. Beginning on short end, roll up tightly as for jelly roll. Pinch seam and ends to seal. Place, seam side down, in greased 9 x 5-inch loaf pan. Cover; let rise in warm, draft-free place until doubled in size, about 45 minutes.
Bake at 400-degrees for 30 minutes or until done. Remove from pan; cool on wire rack.
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See also: Healthy Bread Recipes
http://www.bellybytes.com/recipes/fillyouupfoods.shtml
Fifteen Fill-You-Up Foods
Forgetting skimpy serving sizes and filling up on more food may be a surprisingly better way to cut calories. Food with more volume satisfies your desire to have a filling portion. Following are some delicious foods that will satisfy your hunger without packing on the calories.
1. Air-popped popcorn: 31 calories per cup
2. Low-calorie bread: 40 calories for one average slice
3. Puffed cereal: 55 calories for one-cup
4. Grapes: 58 calories for one-cup
5. Orange: 60 calories
6. Angel food cake: 73 calories for one slice
7. Bran cereal: 75 calories per one-half cup
8. Mousse: 80 calories per one-half cup
9. Apple: 81 calories
10. Fish: 86 calories (average for one raw fillet)
11. Low-calorie ice cream: 120 calories (one-half cup)
12. Soup: 136 calories (average per one-half cup)
13. Oatmeal: 145 calories per 1-cup
14. Potato: 156 calories, baked with skin removed (one average-size)
15. Whole-wheat pasta: 174 calories per cup
Give these recipes a try, too!
Fill-Me-Up Shake
1 cup fat free milk or soy milk
1/2 frozen banana or 1/2 cup frozen mango slices
1 teaspoon sugar
1 cup frozen fruit of your choice
Mix the milk, banana, sugar and frozen fruit in a blender until smooth. Note: Experiment, adding a touch of vanilla, cinnamon or other favorite flavors to taste. Approximately 220 calories per shake.
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Chocolate-Cinnamon Meringues
1 cup sugar
1/3 cup non-sweetened cocoa powder
4 egg whites
1/2 teaspoon ground cinnamon
1/4 teaspoon cream of tartar
Sift together sugar and cocoa powder. In a large bowl, beat the egg whites, cinnamon and cream of tartar with an electric mixer on medium speed until soft peaks form. Beat in sugar mixture 1-tablespoon at a time.
Beat the entire mixture on high speed until glossy and stiff.
Line two baking sheets with parchment.
Drop rounded teaspoonfuls of batter onto the sheets, leaving 1-inch between meringues.
Bake at 250-degrees for 40 to 45 minutes, or until the tops feel dry to the touch. Cool for five minutes, then remove from the sheets.
Recipe make 48 meringues, 18 calories per meringue.
http://www.bellybytes.com/recipes/sandwich.shtml
Sandwiches Made for Health
Just some healthy sandwich recipe suggestions!
Recipes:
Egg Salad Sandwich
*This egg salad cuts the calories, not the flavor, by using spiced-up, fat-free mayonnaise and just two yolks of the four eggs.
Ingredients:
4 large egg white(s), hard-boiled and chopped
2 large egg yolk(s), hard-boiled and chopped
2-1/2 tablespoons fat-free mayonnaise
1/8 teaspoon table salt, or to taste
1/8 teaspoon black pepper, or to taste
1-1/2 tablespoon parsley, or dill, chopped
1 teaspoon Dijon mustard
1-1/2 teaspoon red onion(s), chopped
4 slice(s) pumpernickel bread
4 piece(s) lettuce
Directions
In a bowl, combine egg whites and yolks, mayonnaise, salt, pepper, parsley, mustard and onion.
Divide salad between 2 slices of bread, top each with two lettuce leaves and cover each with second slice of bread.
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Grilled Chicken Sandwich with Chipotle Mayonnaise
Spice lovers unite! This sandwich hits the spot when you are in the mood for some heat. To turn it down a notch, simply adjust the amount of the chipotle.
Ingredients:
1 pound Tyson boneless skinless chicken breasts, thinly sliced
1/8 teaspoon table salt, or to taste
1/8 teaspoon black pepper, or to taste
One medium canned chipotle Chile(s), finely chopped
2 tablespoons reduced-calorie mayonnaise
One cup(s) mixed greens
8 slice(s) high-fiber bread
One medium tomato sliced
Directions
Heat grill pan on high heat. Season chicken with salt and pepper. Cook chicken in pan, turning once, until cooked through, 5 minutes.
Combine chipotle and mayonnaise.
Divide greens among 4 slices bread. Divide tomato slices on top of greens. Place chicken on top of tomatoes.
Spread remaining four bread slices with about 2 teaspoons chipotle mayonnaise each. Cover with remaining bread.
Recipe makes four servings.
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Grilled Ham Sandwich
You can cool grilled sandwiches such as this one, then tightly wrap them. Your sandwich will not be hot at lunch, but it will retain that great grilled taste.
Ingredients:
1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1 tablespoon frozen orange juice concentrate
1/2-medium French baguette(s) cut into 5-inch pieces
3 ounces extra lean deli-sliced ham
1-1/2 ounce low-fat hard cheese, Monterey Jack
1/2 ounce of sweet pickle(s), about two thin pieces sliced lengthwise
1 cup arugula, leaves
Directions
In a small bowl, whisk together all ingredients for dressing.
Split each of the baguette pieces open crosswise. Pull out some of the soft center of bread.
Drizzle dressing onto both sides of baguette pieces. Layer ham, cheese and gherkin slices inside each sandwich, dividing ingredients evenly. Top each with arugula.
Coat a large, nonstick skillet with cooking spray and set over medium-low heat. Arrange sandwiches in skillet and cover with a lid that fits inside and can be pressed down onto sandwiches. Set something heavy on lid, such as a cast-iron skillet (turned over, if necessary, to keep it stable) to flatten sandwiches.
Grill for 2 to 3 minutes, until bread is brown and crispy. Turn sandwiches and grill second side in same manner, until cheese has melted. Cut each sandwich in half. Serve immediately.
Recipe makes two servings.
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Mozzarella, Red Pepper and Pesto Sandwich
*To lighten up with classic sandwich, this recipe thinned out high-fat pesto with fat-free mayonnaise
Ingredients:
3 tablespoons fat-free mayonnaise
1-1/2 tablespoons store-bought pesto sauce
8 ounces of sourdough bread, about 1 small baguette, cut into 4 equal pieces
6 oz part-skim mozzarella cheese, thinly sliced
2 piece(s) jarred roasted red peppers (water-packed), thinly sliced
1/4 cup(s) romaine lettuce, about 4 leaves
Directions
In a small bowl, whisk together mayonnaise and pesto.
Halve baguette pieces horizontally and spread mayonnaise mixture on both sides. Top bottom halves with equal amounts of mozzarella, red peppers and lettuce. Cover with the remaining bread halves and serve.
Recipe serves four.
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Healthy Egg Salad Sandwiches
Ingredients:
One cup egg substitute, hard-cooked and chopped*
1/4 cup chopped celery
1/4 cup chopped onion
2 tablespoons fat-free mayonnaise
Twelve slices of whole-wheat bread, divided
Six, lettuce leaves
One large tomato cut into six thin slices
Directions
Hard cooked - Pour 1/2-cup egg substitute into a nonstick skillet. Cover; cook for ten minutes on very low heat. Cool, then chop into cubes.
In a small bowl, combine hard-cooked egg substitute, celery, onion, and mayonnaise.
On each of six bread slices, lace lettuce leaf and tomato slice; top each with about 1/4 cup egg salad and remaining bread slice.
http://www.bellybytes.com/recipes/hhpizza.shtml
Heart-Healthy Pizza
Home made gourmet pizza can be heart-healthy when you use your imagination and some creativity. To make nutritious pizza, focus on the construction of the pizza.
Pizza Crust
You can make your own pizza crust. If you do not have the time or inclination to do so, use a prepared crust with less than two grams of fat per serving. To make individual pizzas at home, use fat-free flour tortillas lightly brushed with extra virgin olive oil. You can also spray the flour tortillas with an olive oil flavored nonstick spray. For a crispy crust, use a pizza stone or pizza screen.
Pizza Sauce
Tomato sauces can be home made (see recipe below) or store bought. If you purchase one from the store, look for a sauce that contains less than 1.5 grams of fat per one-fourth cup serving. The following home made sauce recipe is easy to make and contains less than one gram of fat per one-half cup.
No Cook Tomato Sauce
1 (28-ounce) can crushed tomatoes
3 ounces tomato paste
1 teaspoon salt
2 teaspoons dried oregano
1 teaspoon garlic powder
1 tablespoon crushed garlic
1 tablespoon freshly grated Parmesan cheese
Directions:
Mix all ingredients in a bowl, cover with plastic wrap, and refrigerate overnight. Use one-half cup of the sauce for a 13-inch pizza crust or a large tortilla.
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Cheese: To make your pizza heart-healthy, you will need to use cheeses made with skim milk. You also can substitute light or non-fat cheeses in place of high fat cheeses.
Toppings: Try different herbs and spices as your topping. Fresh basil leaves placed on slices of fresh tomatoes sprinkled with Parmesan makes a delicious pizza topping.
Following are some pizza recipes to get you started but remember to use your imagination and get creative!
Recipes:
Chicken Salsa Pizza
Ingredients:
One precooked Italian bread-shell crust
2 cups (8 ounces) shredded cheddar cheese, divided
1 jar (11 ounces) salsa
1 cup cubed cooked chicken breast, skin removed
Directions:
Place bread shell on an ungreased, 12- inch, pizza- pan. Sprinkle with 3/4-cup of the cheese. Top with salsa, chicken and remaining cheese. Bake at 450-degrees for eight to ten minutes or until cheese is bubbly.
Recipe makes four servings.
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English Muffin Pepperoni Pizzas
Ingredients:
3/4 cup pizza sauce
Six English Muffins, halved
1-1/2 cups (6 ounces) shredded mozzarella cheese
3 ounces sliced pepperoni
Directions:
Spread the pizza sauce on each muffin half. Sprinkle cheese over sauce and top with pepperoni slices. Place on baking sheet. Bake in preheated 425-degree oven for five minutes or until the cheese is melted.
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Provolone Pizza with Chicken and Pesto
Ingredients:
Two tablespoons olive oil
Two boneless, skinless, split chicken- breasts cut into strips
Two medium-sized assorted bell peppers: red, yellow or orange
One medium onion, thinly sliced
1/3 cup prepared pesto
1 -1/2 cups of (6 ounces) shredded Wisconsin Provolone Cheese
12-inch pizza crust or bread shell
Directions:
In a skillet, heat olive oil over medium high heat. Add chicken; sauté until chicken browned (five to seven minutes). Add peppers and onion; continue to sauté until browned (four to five minutes). Stir in pesto. Place chicken mixture on crust; top with cheese. Bake at 400-degrees for ten to twelve minutes or until cheese is bubbly.
Recipe makes four to six servings.
Time Savers: Buy chicken cut into strips at the grocery store. Buy a pre-baked pizza crust, adjusting cooking time according to package instructions. Save additional time by using a pre-shredded Italian cheese blend in place of the Provolone.
*Recipe courtesy of WMMB for Wisconsin Cheese
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Deep Dish Pizza
Instructions:
Eight Texas rolls (Rhodes recommended) or 12 rolls, thawed and risen 3/4 cup pizza sauce
2 cups shredded non-fat mozzarella cheese
Toppings of choice
Directions:
Press dough into a ball. Roll into a 14-inch circle. Place into a 12-inch deep-dish pizza pan sprayed with non-stick cooking spray. Let rise 30 minutes. Pre-bake crust at 400-degrees for ten minutes. Spread pizza sauce over crust. Add desired toppings and top with cheese. Bake at 350-degrees for 15 to 20 minutes or until cheese melts and becomes bubbly.
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Topsy-Turvy Pizza
Ingredients:
2 cups pizza toppings (mushrooms, bell peppers, etc.)
2 pounds lean ground round
1 cup chopped onion
2 cans of (8 ounces each) tomato sauce
½ teaspoon garlic powder
One package (1.25 ounce) Italian style spaghetti sauce mix
2 cups (8 ounces) shredded mozzarella cheese
One can of (10 ounces) refrigerated pizza crust
Directions:
In large skillet coated with vegetable oil spray, cook pizza toppings three to four minutes over medium-high heat. Spread cooked topping into 13-by-9-inch baking dish. Set aside. Add ground beef and onion to skillet; cook eight to ten minutes or until done; drain well. Stir in tomato sauce, garlic powder and spaghetti sauce mix. Bring to a boil; simmer five to six minutes.
Preheat oven to 375-degrees.
Spoon meat mixture over pizza toppings. Sprinkle evenly with cheese. Unroll dough over top of cheese; making sure it covers filling ingredients completely. Bake in preheated oven 25 minutes or until crust is golden brown.
Recipe makes eight servings.
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Fresh Fruit Pizza
Ingredients:
1-3/4 cup all purpose flour
1/2 cup whole-wheat flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/4 cup butter or margarine, melted
1/3 cup plus 1/4-cup honey, divided, plus more for garnish if desired
1 teaspoon vanilla extract
1 egg yolk, well beaten
1/4 cup non-fat milk
One package (8 ounces) cream cheese - non-fat if watching your diet!
3 cups assorted sliced or whole fresh fruits such as strawberries, oranges, kiwis, bananas or blueberries
Toasted coconut or granola (optional)
Chocolate syrup for garnish
Directions:
Preheat oven to 375-degrees. To make crust, in large bowl, combine flours, baking powder, baking soda and salt; mix well. In a small bowl, mix together melted butter, 1/3-cup honey and vanilla; stir into flour mixture. Stir in egg yolk and milk; form into ball with hands. Place on lightly greased pizza pan or baking sheet. With floured hands, press dough to form 12-inch circle. Bake in preheated oven 12 to 15 minutes or until golden brown. Remove from pan; cool on wire rack.
To make topping, in a small bowl, combine cream cheese and remaining 1/4-cup honey. Mix until well blended.
To serve, spread topping onto crust to within ½-inch of edge. Arrange fruit over top; sprinkle with toasted coconut or granola. Drizzle with honey or chocolate syrup, if desired. Recipe makes one, 12-inch pizza.
Note: If time is of the essence, use pre-made pizza crust dough.
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Strawberry Pizza
Ingredients:
6 tablespoons butter or margarine, softened
1/2 cup sugar
2 egg whites or egg substitute equivalent to one egg
1/2 teaspoon vanilla
1/4 teaspoon almond extract
1-1/4 cups all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon salt
Filling:
1 package (8 ounces) fat-free cream cheese, softened
1/2 cup confectioners’ sugar
2 cups sliced fresh strawberries
1 cup sugar
1/4 cup cornstarch
2 cups crushed strawberries
Directions:
In a mixing bowl, cream butter and sugar for two minutes. Beat in egg and extracts. Combine flour, baking powder and salt; gradually add to creamed mixture and mix well. Cover and refrigerate for one hour.
On a floured surface, roll dough into a 13-inch circle. Transfer to an ungreased 12-inch pizza pan. Build up edges slightly. Bake at 350-degrees for 18-22 minutes or until lightly browned. Cool completely.
In a mixing bowl, beat cream cheese and confectioners’ sugar until smooth. Spread over crust. Arrange sliced strawberries on top.
In a saucepan, combine sugar, cornstarch and crushed berries until blended. Bring to a boil; cook and stir for two minutes or until thickened. Cool slightly. Spoon over strawberries. Refrigerate until serving.
Recipe makes 12 to 16 servings.
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Quick Heart-Healthy Pizza Dough
Ingredients:
1-1/2 cup lukewarm water
One package rapid-rise yeast
1-1/2 tablespoons sugar
2 tablespoons olive oil, plus more for oiling the dough
4 cups all purpose, unbleached flour
1-1/2 teaspoons salt
Directions:
Preheat oven to 100-degrees. Pour water into bowl of full-size processor. Sprinkle yeast and sugar over water and pulse twice. Add oil, flour, salt, and process until dough comes together. Process another 30 seconds. Dough should be soft and slightly sticky. If too sticky to handle, add one or two tablespoons flour and pulse once or twice.
Turn dough out onto a floured work surface; knead to form a smooth ball. Put dough in deep, lightly oiled bowl and cover with plastic wrap. Place in warmed oven. Let rise for 30 minutes, or until doubled. Remove dough, punch down and turn out onto lightly floured surface. Divide into four balls.
At this point, dough may be refrigerated or frozen. Bring to room temperature before rolling.
To Roll: Place ball in center or work surface sprinkled lightly with flour or cornmeal. With rolling pin, roll dough from center to edges, to a ten to 12-inch circle.
To Grill: Brush both sides of dough with olive oil. Pick up circle by edges (like a wet T-shirt) and gently place on preheated grill.
Prepare toppings: Because baking time is short, some toppings should be precooked or blanched: meats, thinly sliced potatoes, peppers, eggplant, asparagus, broccoli, garlic, zucchini. For best flavor, grate or crumble cheese just before topping pizza. Have all ingredients ready before placing crust on grill. If using a sauce, warm before spreading on dough.
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http://www.bellybytes.com/recipes/pizza.shtml
Healthy Pizza Recipes
Fast Facts on Pizza
* Americans eat almost 350 slices of pizza each second! With 3 billion pizzas being sold annually, it is no wonder that pizza is a $30 billion industry today.
* Close to 40 per cent of all pizzas sold are pepperoni pizzas. Other popular toppings include onions, extra cheese, and green pepper. The least popular topping is — you guessed it — anchovies.
* Some intriguing topping that one might be tempted to sample include oysters, dandelions, and peanut butter and jelly!
* While Americans prefer meat toppings, a popular pizza topping in Japan is squid and tofu.
* In India tandoori chicken and chilli paneer are favourites.
* Brazilians enjoy green peas on a pizza while Russians top it with mockba — a mix of sardines, tuna, mackerel, salmon and onions.
* The original Italian pizza was made with green peppers and mozzarella cheese.
* The original Greek pizza was simply crust and vegetables — no cheese!
* October is National Pizza Month.
These recipes need no explanation or introduction as they speak for themselves! Enjoy!
Recipes:
Whole Wheat Vegetable Pizza
Ingredients:
2-1/2 cups flour
1/2 cup whole-wheat flour
Two packages (1/4-ounce each) quick-rise yeast
1 teaspoon garlic powder
1/2 teaspoon salt
1 cup water (120 to 130 degrees)
2 tablespoons plus 1 teaspoon olive oil (divided)
One can of (14-1/2 ounces) diced tomatoes, not drained
1-1/2 teaspoons sugar
1 tablespoon minced fresh parsley
1-1/2 teaspoons Italian seasoning
1-1/2 teaspoon dried basil
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 cup chopped zucchini
1 cup sliced fresh mushrooms
1/4 cup chopped onion
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1-1/4 cup shredded reduced-fat mozzarella cheese
Directions
In mixing bowl, combine flours, yeast, garlic powder and salt. Add water and two tablespoons oil; beat until smooth.
Turn onto floured surface; knead until smooth and elastic, about five minutes. Place dough in a greased bowl and turn once to grease top. Cover and let rise in warm place until doubled, about 30 minutes.
Preheat oven to 400-degrees.
Punch dough down. Divide in half; roll each portion into 12-inch circle. Transfer to greased 12-inch pizza pans. Prick dough with fork. Bake in preheated oven eight to ten minutes or until lightly browned.
Combine tomatoes, sugar, parsley, Italian seasoning, basil, garlic powder and pepper in saucepan. Bring to boil; reduce heat. Simmer uncovered, 15 to 18 minutes, stirring occasionally.
In a skillet, sauté vegetables in remaining one-teaspoon oil until tender. Spread each pizza with one-cup sauce (refrigerate remaining sauce for another use or freeze). Sprinkle with vegetables and cheese. Bake in preheated oven 12 to 15 minutes or until cheese is melted. Recipe makes two pizzas six slices each.
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Tomato-Olive-Pesto Pizza
Ingredients:
One, (10-ounce) can refrigerated pizza crust
1/3 cup purchased pesto
Four Italian plum tomatoes, thinly sliced
One (2-1/4-ounce) can sliced ripe olives, drained
1/4 cup finely chopped red onion
Six ounces (1-1/2 cups) light, shredded Italian cheese blend
Directions:
Heat oven to 425-degrees. Spray cookie sheet with nonstick cooking spray. Unroll dough; place on sprayed cookie sheet. Starting at center, press out dough with hands to form 13x9-inch rectangle. Spread pesto evenly over dough. Top with tomatoes, olives, onion, and cheese.
Bake at 425-degrees for 10 to 12 minutes or until crust is a deep golden brown and cheese is melted.
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Mexican Pizza
Ingredients:
One, can refried-beans
1 onion, finely diced
1/2 teaspoon garlic salt
1/2 teaspoon oregano
1/4 teaspoon ground cumin
4 flour tortillas (10 inch)
One can diced green chilies (4 ounce)
1 cup jack cheese, shredded
1 cup cheddar cheese, shredded
2 tomatoes, chopped
1 bunch green onion, chopped
1 green bell pepper, diced
One can sliced black olives (4 ounce)
Salsa
Directions:
Heat beans and onion in a skillet. Stir in seasonings. Slightly crisp tortillas in hot oven. Spread beans on tortillas and add green chilies, cheese, tomatoes, green onions, bell pepper and olives. Place under broiler until cheese melts. Serve with salsa.
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Double Tomato Pizza Margherita
Ingredients:
One (10 ounce) 12-inch thin crust pizza shell
1/3 cup prepared pizza sauce
1/4 cup chopped fresh basil or pesto sauce
Three plum or roma tomatoes, thinly sliced
Seven slices of Deli style sliced part skim mozzarella or Provolone cheese
Directions:
Place pizza crust on baking sheet. Combine pizza sauce and basil; spread evenly over crust. Arrange sliced tomatoes over pizza; top with cheese.
Bake in preheated 450-degrees oven for 12 minutes or until cheese is melted and crust is golden brown. Cut into eight wedges.
NOTE: For grilled Double Tomato Pizza Margherita prepare charcoal or gas barbecue grill with a cover. Assemble pizza as recipe directs. Place over low coals for low heat on gas grill. Grill covered for 10 to 12 minutes or until crust is golden brown and cheese melts.
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Homemade Vegetable Pizza
Ingredients:
1/2 cup lukewarm water
1 package yeast
1 teaspoon sugar
3/4 cup lukewarm water
1 teaspoon salt
1 tablespoon olive oil
1 cup whole wheat flour
1 cup unbleached white flour
1 cup chopped broccoli
1/2 cup chopped mushrooms
1/4 cup chopped sun dried tomatoes
1-1/2 cup grated Light Natural Cheese
Directions:
Sprinkle the yeast and sugar over the lukewarm water and let it stand until bubbly. The water should be barely warm. Hot water will kill the yeast.
Chop broccoli, mushrooms and sun-dried tomatoes, grate cheese and set aside.
Stir water, salt and olive oil into yeast.
Add flours gradually, stirring until dough is stiff.
Turn out onto well-floured counter and knead until elastic, as in bread recipes. Allow the dough to rise until double.
After the dough has risen, punch it down and make it into a ball. Let it set ten minutes while you preheat the oven to 400-degrees. Sprinkle a cookie sheet with cornmeal; roll or stretch the dough into a circle or rectangle one-half inch thick.
Cover the pizza with chopped mushrooms and broccoli. Sprinkle with sun dried tomatoes. Sprinkle with cheese.
Bake at 400-degrees for 20-25 minutes.
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Chicken and Stir-Fry Vegetable Pizza
Ingredients:
One can of 98 percent fat-free cream of mushroom soup
1 Italian bread shell (12 inches)
1 tablespoon olive oil
3 cups frozen vegetables
1/8 teaspoon garlic powder
One package (10 to 12 ounces) refrigerated cooked chicken strips
1 cup cheddar cheese, shredded
Dried oregano leaves, crushed OR crushed red pepper (optional)
Directions:
Spread the can of soup over the Italian bread shell, leaving ¼-inch of the edge of the shell bare. Bake at 450-degrees for five minutes.
Heat the olive oil in a skillet. Add the vegetables and garlic and cook until tender-crisp. Spoon the vegetables on the pizza. Top with the chicken strips and the cheddar cheese. Sprinkle with oregano, if desired. Bake for five more minutes or until the cheese is melted.
Recipe serves four.
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Easy Cheeseburger Pizza
Ingredients:
1 (10 ounce) can refrigerated pie crust
1/2-pound extra-lean ground beef
1 cup spaghetti sauce
1/4 cup chopped red onion, if desired
4 ounces (1 cup) shredded, low-fat cheddar cheese
1/4 cup of dill pickle slices
Directions:
Heat oven to 425-degrees. Grease a 12-inch pizza pan. Unroll the dough; place in greased pan. Starting at the center, press out dough with hands, forming a 1/2-inch rim. Bake at 425-degrees for seven to nine minutes or until the crust is a light golden-brown in color.
Meanwhile, brown ground beef in medium skillet until thoroughly cooked, stirring frequently. Drain. Spread spaghetti sauce evenly over partially baked crust. Top with cooked ground beef, onion and cheese.
Return to oven and bake an additional 12 to 18 minutes or until bubbly and edges are golden brown. Top pizza with pickle slices if desired.
Recipe makes four servings.
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Onion Olive Pizza
Ingredients:
Flour or cornmeal
1-1/2 teaspoons olive oil
Two large thinly sliced sweet onions
1/4 cup water
Three cloves minced garlic
1 teaspoon chopped fresh rosemary
Salt and freshly ground black pepper to taste
One container (10 ounces) refrigerated pizza dough
2 ounces goat cheese or low-fat mozzarella cheese
8 pitted and chopped black olives
Directions:
Heat oven to 450-degrees. Coat a large pizza pan or baking sheet with vegetable oil spray. Dust with flour or cornmeal.
Heat oil on medium-high heat in a large non-stick skillet. Add onions and cook ten to fifteen minutes or until golden and tender; stir occasionally. Add water, garlic and rosemary; cook and stir one to two minutes or until fragrant. Season with salt and pepper to taste.
On a lightly floured surface, roll dough into 12-inch circles and transfer to prepared pan. Spread onion mixture over dough. Crumble goat cheese and sprinkle over the onion mixture. If using mozzarella shredded cheese, sprinkle shreds over the onions along with the olives. Bake the pizza 10 to 20 minutes, or until edges look golden and topping is bubbling. Slice into wedges.
Recipe makes four servings.
Calories per serving: 308
Fat per serving: 9g
Cholesterol per serving: 11mg
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Strawberry Pizza
Ingredients:
1 cup self-rising flour
1/4 cup powdered sugar
1/2 cup melted butter or margarine
1 (8 ounce) package fat-free cream cheese
1 (14 ounce) can fat-free sweetened condensed milk
1/3 cup lemon juice
1 teaspoon vanilla extract
1/2 cup sugar
2 tablespoons cornstarch
1/2 cup water
2 pints strawberries, halved
Few drops red food coloring, if desired
Directions:
Combine flour and powdered sugar; add butter, mixing well. Pat dough out in a 14-inch pizza pan; bake at 350-degrees for ten minutes or until lightly browned.
Combine cream cheese, condensed milk, lemon juice, and vanilla; mix well and spread on cooled crust. Chill.
Combine sugar and cornstarch in a large saucepan; add water, mixing until smooth. Cook over medium heat until thickened (about five minutes), stirring constantly. Add strawberries; if desired, stir in food coloring. Cool completely.
Spread strawberry mixture over cream cheese layer; chill. Cut into wedges to serve.
Recipe serves eight to ten.
Print this recipe
Belly Bytes:
Pizza Review Site - Pizza review site reviews pizza from UK and other parts of the world
AboutPizza.com - Learn all about America’s favorite food, its history, popular ingredients and how pizza should be served! Find or post your own pizza recipes, get different snack ideas, plus locate restaurants that make great pizza!
http://www.bellybytes.com/recipe/pizza/index.html
Healthy Pizza Recipes
[Many kinds]
http://aboutpizza.com/page.asp?PageID=52
Many Pizza recipes.
Look where it is from, LDS and Walton feed.com....
This is the html version of the file http://www.geocities.com/olstk/yeast.pdf.
Google automatically generates html versions of documents as we crawl the web.
Page 1
Everlasting Yeast
Author Unknown
1 quart warm potato water
1/2 yeast cake or 1/2 Tbsp dry yeast
1 tsp salt
2 Tbsp sugar
2 cups of white or whole wheat flour
Stir all ingredients together. Place mixture in a warm place to rise
until ready to mix for baking. Leave a small amount of everlasting
yeast for a start for next time. Between uses, keep in a covered jar
in refrigerator until a few hours before ready to use again.
Add same ingredients, except yeast, to the everlasting yeast start
for the next baking. By keeping the everlasting yeast started and
remaking some each time, yeast can be kept on hand indefinitely.
http://waltonfeed.com/grain/y-rec/everyeas.html
|| Walton Home Page || Walton Self Reliance Home || Whole Grains
Home ||
Al Durtschi, E-mail: mark@waltonfeed.com
Home Page: http://waltonfeed.com/
another recipe in LDS Cannery
Cookbook “New Ideas for Cooking
With Basic Food Storage.”
http://www.allaboutpreparedness.com/yeastrecipes.php
Old Pioneer Recipes to make your own Yeast
Everlasting Yeast
1 quart warm potato water
1/2 yeast cake or 1/2 tbls. dry yeast
1 tsp salt
2 tablespoons sugar
2 cups flour
Stir ingredients together. Place mixture in a warm place to rise until ready to mix for baking. Leave a small amount of everlasting yeast for a start for next time. Between uses keep yeast in a cool place.
Add same ingredients, except yeast to the everlasting yeast start for the next baking. By keeping the everlasting yeast start and remaking some each time, yeast can be kept on hand indefinably.
Peach-Leaf Yeast Starter
“Steep 1 quart of fresh, well-washed peach leaves in 3 cups of boiling water for fifteen minutes. Drain, adding enough water, if necessary, to make 3 cups. The water will have a greenish hue, but this will disappear during fermentation. Bake three medium-sized potatoes. Peel them, and put them through a sieve or food mill. Scald 1/2 cup of cornmeal in 1 cup of water until it boils and thickens. Stir to prevent lumps from forming.
Put all these ingredients in a bowl with 2 teaspoons of salt and 3 tablespoons of sugar. Cover and allow to ferment in a warm place for 24 hours, stirring well every two or three hours.
Pour it into a glass jar, and keep it in the refrigerator. Stir it down several times until foaming ceases. When approximately 1/2 inch of clear liquid rises to the surface, it will be ready for use. Stir thoroughly each time you use it.
When the starter is reduced to 1 cup, add 3 cups of water, three baked potatoes, the scalded cornmeal, salt, and sugar as you did the first time. Leave it in a warm spot. In about seven hours it should become active.
Peach-leaf starter improves with age. It is advisable to use it about twice each week. If not, stir it every couple of days, adding 1 teaspoon of sugar.
You can make this starter into a dry yeast. Begin by sterilizing 2 quarts of cornmeal for one hour in a low oven. Mix it into the starter. Spread it in flat pans to a thickness of 1/2 inch. When it is set, cut it into 1 1/2 inch squares. Move them apart to dry and harden. Wrap the cakes. Store them in the refrigerator; they will keep a year or more.
A starter can be made from the dry yeast in this way. In a bowl, mix 1 cake of yeast, 1/2 cup of warm water, 1/2 teaspoon of ginger, and 1 teaspoon of sugar. Keep it covered until you see white foam on top. Then stir in 1/2 cup of water, 1/2 cup of flour, and 1 teaspoon of sugar. After it foams again, add 1 cup of water, 1 cup of flour, and 1 teaspoon of sugar. Allow to foam, stirring often. Pour it into a jar and refrigerate. Put the lid on loosely until the foaming stops. When 1/2 inch of clear liquid has risen to the surface, the starter is ready to use.”
Homemade Yeast (Old Recipe)
Liquid yeast: Early in the day, boil one ounce of best hops in two quarts of water for thirty minutes; strain and let the liquid cool to warmth of new milk; put it in an earthen crock, or bowl.
Add 4 tsp. each of salt and brown sugar; now beat up 2 C. of flour with part of liquid and add to remainder, mixing well together and set aside in warm place
for three days, then add 1 e. smooth, mashed boiled potatoes. Keep near the range in a warm place and stir frequently until it is well fermented; place in a sterilized, wide mouth jug or a glass fruit jar.
Seal tightly and keep in a cool place for use. It should thus keep well for two months and be improved with age. Use same quantity as other yeast, but always shake the jug well before pouring out.
Dry yeast cakes:
To a quantity of liquid yeast add enough sifted flour to make a thick batter; stir in 1 tsp. salt and set to rise. When risen, stir in sifted and dried cornmeal, enough to form a thick mush; set in warm place and let rise again; knead well and roll out on a board to about one-half inch thickness and cut into cakes one and one-half inches square or with a two-inch round cutter; dry slowly and thoroughly in warm oven; keep in cool, dry place for use. Will keep fresh for six months. To use, dissolve one cake in 1 C. of lukewarm water.
German-Russian recipes, Historical Society:
http://www.remmick.org/GRHouseRecipes/index.html
BREADS:
* Coffee Cakes (Dessert - Bread with different toppingd that ranges from fruit to cheese to just sugar and cinnamon)
* Dumplings
* Fiegele (Buns shaped as birds)
* Fried Bread
* Gingerbread:
o Sorghum Gingerbread
* White Bread Recipes
o Fiegele (Bread shapped as birds)
o Pastry Dough
+ Pastry for Meat Turnovers
# Ruby’s Aunt’s Pirozhki Pastry Dough
+ Fried Bread Dough:
# Sweet yeast risen bread dough that is deep fried
# Sweet baking powder bread dough which is deep fried
# Thin dough is rolled and pulled until it is paper thin which is rolled into a rope and fried
o Plain White Yeast Bread
o Pepper Bread
o Pfeffernusse Brot s. Pepper Bread (Spicey Bread)
o Potato Bread
* Unleaven Bread
[Sample of the recipes, on all types of food]
http://preparednessmatters.blogspot.com/2008/07/cooking-with-basic-food-storage-using.html
This is an excellent LDS site for learning to survive, this snippet sets up a good plan/goal for all of us.
granny
THE BASICS OF HOME STORAGE
Three Month Supply
Build a small supply of food that is part of your normal, daily diet. One way to do this is to purchase a few extra items each week to build a one-week supply of food. Then you can gradually increase your supply until it is sufficient for three months. These items should be rotated regularly to avoid spoilage.
Drinking Water
Store drinking water for circumstances in which the water supply may be polluted or disrupted. If water comes directly from a good, pretreated source then no additional purification is needed; otherwise, pretreat water before use. Store water in sturdy, leak-proof, breakage-resistant containers. Consider using plastic bottles commonly used for juices and soda.Keep water containers away from heat sources and direct sunlight.
Financial Reserve
Establish a financial reserve by saving a little money each week and gradually increasing it to a reasonable amount (See All is Safely Gathered In: Family Finances guide).
Longer-Term Supply
For longer term needs, and where permitted, gradually build a supply of food that will last a long time and that you can use to stay alive, such as wheat, white rice, and beans.These items can last 30 years or more when properly packaged and stored in a cool, dry place. A portion of these items may be rotated in your three-month supply.
Source: All is Safely Gathered In, New pamphlet from the First Presidency, 2007
Suggested Amounts of Basic Foods for Home Storage
Per adult for one year
Grains: 400 lbs.
Legumes*: 60 lbs.
Powdered Milk: 16 lbs.
Cooking oil: 10 qts.
Sugar or honey: 60 lbs.
Salt: 8 lbs.
Water (2 wks) 15 gal.
* Legumes include dry beans, split peas, lentils, etc.
Source: First Presidency Letter, 2002
Cooking with Basic Home Storage
Do you want to know what you can do with all that wheat? Click on the following link:
http://preparednessmatters.blogspot.com/search/label/Cooking%20with%20Basic%20Food%20Storage.
New recipes using Basic Home Storage items will be added on a regular basis so check in often!
THE BASICS OF FAMILY FINANCE
Pay Tithes and Offerings
Successful family finances begin with the payment of an honest tithe and the giving of a generous fast offering. The Lord has promised to open the windows of heaven and pour out great blessings upon those who pay tithes and offerings faithfully (see Malachi 3:10).
Avoid Debt
Spending less money than you make is essential to your financial security. Avoid debt, with the exception of buying a modest home or paying for education or other vital needs. Save money to purchase what you need. If you are in debt, pay it off as quickly as possible.
Keep a Budget
Keep a record of your expenditures. Record and review monthly income and expenses. Determine how to reduce what you spend for non essentials.
Use this information to establish a family budget. Plan what you will give as Church donations, what you will save, and what you will spend for food, housing, utilities, transportation, clothing, insurance, and so on. Discipline yourself to live within your budget plan.
Build a Reserve
Gradually build a financial reserve, and use for emergencies only. If you save a little money regularly, you will be surprised how much accumulates over time.
Teach Family Members
Teach family members the principles of financial management. Involve them in creating a budget and setting financial goals. Teach the principles of hard work, frugality, and saving. Stress the importance of obtaining as much education as possible
http://preparednessmatters.blogspot.com/search/label/Water%20purification
Words of our Leaders:
“We encourage Church members worldwide to prepare for adversity in life by having a basic supply of food and water and some money in savings.
“We ask that you be wise as you store food and water and build your savings. Do not go to extremes; it is not prudent, for example, to go into debt to establish your food storage all at once. With careful planning, you can, over time, establish a home storage supply and a financial reserve.”
—The First Presidency, All Is Safely Gathered In: Family Home Storage, Feb. 2007.
Showing posts with label Water purification. Show all posts
Monday, September 10, 2007
Water Storage
Store enough water for each member of your family to last for at least two weeks.
During times of serious emergency, the normal water supply to your home may be cut off or become so polluted that it is undrinkable. In fact, a supply of stored water could be your most precious survival item. Since I’ve been in the ward, there have been three times where we have had to rely on our water storage or boil our drinking water after floods.
Remember that typhoid fever, amoebic dysentery, diarrhea, infectious hepatitis, salmonella and giardiasis are diseases often associated with unsafe water, not to mention the many kinds of parasites that may be contracted. Under emergency conditions, no water can be presumed safe. All drinking & cooking water must be purified.
Store 2 gallons of water per person per day. One gallon for drinking and cooking, the other for bathing and other needs.
Thus, a family of four would need at least 112 gallons of pure water for their two week reserve supply. With careful use, this amount would be sufficient for drinking and food preparation. Store water supply in a cook dark area on pieces of wood, not directly on concrete or dirt. Put date of storage on your water.
Obtain storage containers: A good container is airtight, breakage resistant, and heavy enough to hold water.
Containers should stack well and have a lining that will not rust or affect the flavor. A few good choices are:
*
30 -50 gallon FDA approved food grade plastic barrels
*
5 - 7 gallon plastic jugs (FDA approved as well)
*
2 liter soda pop bottles
NOTE: To economize, many people are tempted to use empty milk jugs, but don’t plan to store water in these for more than 3 -4 months. They are biodegradable and will break down within 6 months. Not only may you lose your water, but if they are stored near food or other items, they may damage them.
Water weighs over 8 lbs. per gallon. Do not store more than 15 gallons (about 125 lbs.) in any container meat to be portable. Obtain a siphon pump for use with the large water barrels.
Obtain a 3-day supply of water per person for your 72 hour kit. Place water in small, portable containers along with extra bleach or filter.
Use household bleach (5.25% hypochlorite with no additives) when storing water. The following amounts are suggested:
* 4 drops for two liter bottles
* 8 drops per gallon
* 1/2 tsp for 5 gallons
* 1 Tbsp for 30 gallons
* 2 Tbsp for 55 gallons
Some people are afraid that chlorine is not safe for their bodies. The above amounts used to purify water are completely safe. Major cities throughout the world use chlorine to purify water.
Studies show that if water is bacteria free and is stored in clean containers, it will stay safe for several years. It is a good idea, however, to periodically check your water for purity and taste. And every few years it’s a good idea to change it. One of the things that affects the taste of water is it “going flat.” That occurs because of the oxidation that takes place as it sits. You can improve the taste by pouring the water back and forth between containers to aerate it or by beating it with a hand egg beater. You also may want to store some flavorings such as fruit drink powders, kool-aid, etc. to add to your water if you find the taste objectionable.
Methods for Purifying Potentially Contaminated Water for Drinking:
* Boiling: According to the American Red Cross, boiling is the safest method of purifying water. Boil 8 - 10 minutes.
* Disinfecting: According to the American Red Cross, “the only agent used to purify water should be household liquid bleach. Add 16 drops of bleach per gallon and let stand for 30 minutes. If the water does not have a slight bleach odor, repeat the dosage and let stand another 15 minutes.
* Filters: Consider getting a good water filter or purifier. NOTE: Filtering water will not destroy germs or parasites’ eggs. After water has been filtered, it should be purified using chlorine bleach or by boiling.
A great way to store water is in a variety of containers. For example, store the majority of your water in 30-55 gallon drums. Store some in 5 - 7 gallon containers and re-use those two liter bottles.
Remember also that you have several sources of water already in your home that can be tapped in an emergency such as your hot water heater, toilet tanks (don’t use water from a tank that contains colored disinfectant, it is poisonous), water pipes, ice in the freezer, etc.
Water is relatively inexpensive to store and certainly not difficult to do - but certainly the time to store is now. Water that we take so for granted when things are normal, in an emergency becomes absolutely critical.
Here is an excellent printable pdf on water storage: http://www.connorboyack.com/drop/water.pdf
http://preparednessmatters.blogspot.com/search/label/Baby%20Food%20Recipes%20from%20Food%20Storage
Make Your Own Baby Formula
Combine 6 tablespoons of nonfat dry milk, 2 teaspoons of vegetable oil, and 1 teaspoon of sugar in one (1) cup of water (boiled water is safest).
Thoroughly mix all the ingredients and allow the mixture to cool to room temperature before use if using boiled water.
WARNING: Do not substitute honey or corn syrup for the sugar as they contain bacteria which can cause serious side effects and quite possibly death due to the lack of a fully developed immune system in young babies.
Source: http://stealthsurvival.blogspot.com/
Disclaimer: I found this recipe on the website above. However, I am not a doctor or a food scientist and I am not certain that this meets the long-term nutritional requirements of a baby. Because I thought it might be helpful to have in an emergency, I included it on the site. Any verification of this recipe’s efficacy from an expert would be helpful. . . please leave me a comment if you have any expertise in this area.
Posted by Kerri at 1:36 PM 0 comments
Labels: Baby Food Recipes from Food Storage
Friday, October 19, 2007
Cooking with Basic Food Storage: Baby Food Recipes
Main Ideas
* A baby should be breast fed from the day it is born if at all possible.
* Mothers who cannot breast feed their babies should give them special formulas.
* A baby should begin eating other foods at about six months.
Recipes for Baby Food
GRUEL FROM BOILED RICE:
THIN GRUEL: 1/2 Tbsp Boiled Rice, 1/2 C Water. Boil 10 minutes. Yield 5 Tbsp.
THICK GRUEL: 4 Tbsp Boiled Rice, 1 C Water. Boil 10 minutes. Yield 12 Tbsp.
SOFT RICE: 1 C Boiled Rice, 1 C Water. Boil 5 minutes. Yield 1 1/2 Cup.
You can make other gruels from corn or oats as well as from starchy foods such as cassava, potato and yam. Wheat does not make a good gruel for babies under the age of one year because it causes allergies.
EGG YOLK RICE GRUEL: 1/2 C unsalted meat or chicken broth, 2 Tbsp Boiled Rice, 1 beaten egg yolk, 1 Tbsp milk or evaporated milk. Add broth to rice and mash with the back of a spoon. Bring to a boil. Combine egg yolk and milk. Add to the rice-broth mixture. Lower heat and cook three minutes. Give to babies seven to eight months or older.
MIXED VEGETABLE & BEAN PUREE: 1/4 c water from unsalted cooked vegetables (or purified water), 1/4 c boiled beans, mashed, 1/3 c tender greens, 1 Tbsp milk or evaporated milk. Add water to greens and boil for 5 minutes. Remove from fire, mash well and pass through a sieve. Add milk and cook 2 minutes, stirring constantly. Give to babies seven to eight months or older.
For most babies, the first solid food is rice cereal, followed by oatmeal and barley. Generally, it’s good to introduce wheat and mixed cereals last, since they may cause allergic reactions in very young babies. Using a blender or food processor, your baby can have many fresh foods instead of canned or bottled. Everything should be soft, unsalted, well-cooked and unseasoned. Cook fresh vegetables and stew fruits for easiest preparation.
WARNING Do not prepare these foods: Beets, Turnips, Carrots, Collards. In some parts of the country, these vegetables contain large amounts of nitrates, a chemical that can cause an unusual type of anemia in young infants
http://preparednessmatters.blogspot.com/search/label/Wheat
Monday, November 3, 2008
Cooking with Basic Food Storage: Whole Wheat Cinnamon Rolls
WHOLE WHEAT CINNAMON ROLLS
1 package active dry yeast or quick-rise yeast
1/2 teaspoon sugar
1/8 cup warm water (105° to 115°F)\
1 cup fat-free milk
1/4 cup sugar
1 teaspoon salt
2 tablespoons shortening
1 large egg
2 cups whole wheat flour
1 1/2 cups bread flour or all-purpose flour
Cinnamon Smear:
1 cup brown sugar, packed
1/4 cup margarine
1/4 cup flour or cake crumbs
1 to 1 1/2 tablespoons fat-free milk
2-3 teaspoons cinnamon or to taste
In a large bowl, dissolve yeast and ½ teaspoon sugar in warm water. Let stand 5 minutes. Add milk, 1/4 cup sugar, salt and shortening to the yeast mixture. Stir in egg and whole wheat flour; beat 2 minutes. Gradually add bread flour. Dough will be soft and slightly sticky. Knead until smooth and elastic, 10 to 15 minutes by hand or 10 minutes with dough hook. Place in a greased bowl; turn once to coat. Cover; let rise in a warm (95° to 100°F) place until double in size. Punch down dough; cover and let rise again. Punch down dough again; cover and let rest 10 minutes.
Mix smear ingredients together until smooth. Roll dough into a 12 x 16-inch rectangle and spread a thin layer of smear on the dough piece, leaving a 1-inch strip along one of the short edges uncovered. Brush the uncovered 1-inch dough strip with water. Beginning with the short, smeared edge, roll up, pinch to seal the un-smeared edge and cut into 12 rolls.Place rolls in a greased 9 x 13-inch pan. Cover with a warm, damp towel; let rise in a warm (85°F) place until doubled in size. Bake in 375°F pre-heated oven for 18 to 20 minutes or until golden.
Servings: 12 rolls
Calories/Serving: 274
Nutrition: Each roll provides approximately: 274 calories; 6 g protein; 51 g carbohydrates; 6 g fat (2 g saturated); 3 g fiber; 19 mg cholesterol; 30 mcg folate; 2 mg iron; 268 mg sodium.
Source: Wheat Foods Council
Posted by Kerri at 2:27 PM 0 comments
Labels: Cooking with Basic Food Storage, Wheat, Wheat Recipes
Thursday, September 20, 2007
PITA BREAD (Using Whole Wheat Flour)
PITA BREAD
2 ½ C Bread Flour
1 ¼ C Warm (105 degree) water
½ C Stone Ground Whole Wheat Flour
1 7 gram packet of instant yeast
2 Tbsp Olive Oil
2 tsp Salt
1. With your stand type mixer, combine about 2/3’s of the white flour, the yeast, and the warm water. Mix with a dough hook for about 30 seconds. Add the rest of the flour, the whole wheat flour, and then the olive oil and salt. Knead with the dough hook for about 4 minutes on medium speed. Add more flour or water if needed. The dough should be a little wetter than bread dough.
2. Remove the dough to a greased bowl and let sit for about an hour or until doubled and puffy.
3. Place a rack on the lowest shelf in the oven and remove the second rack so that you can reach into the oven with the formed pitas. Place a heavy cooking sheet or stone on the rack. Preheat oven to 475 degrees.
4. Form the dough into 2-inch balls. With a rolling pin, roll flat to a thickness of about 3/8 inch. Let these discs sit on the counter, uncovered for 10 to 15 minutes.
5. Spray the discs with water, so the tops are damp. Fold the dough over to trap the moisture and roll out to 3/8 inch thick again. If they are out of round, it’s okay. Let them rest for 10 minutes.
6. Place 2 or 3 of the discs on the hot baking sheet or stone in the oven. Bake 3 ½ to 4 minutes. The pitas should be puffy but not browned. Remove the pitas from the oven and let them cool on a wire rack. Let oven heat recover for 5 mins. and then continue to bake pitas 2 or 3 at a time.
7. If pitas do not puff, there is not enough moisture trapped in the dough. They will still be good and you can split them with the end of a knife but they won’t have that puffy, hollow inside.
CREAM CHEESE PITA SANDWICHES
2 Pita Pocket Bread Halves
3 Spoons coarsely chopped pecans
Optional: Raisins
½ C Spreadable Cream Cheese
¾ C Sliced Strawberries
Open Pita halves and spread cream cheese inside pockets. Put half the chopped pecans in and move around so that they will stick to the cream cheese. Stuff strawberries and optional raisins into the pockets. Sprinkle with more pecans. (You may want to sprinkle the strawberries with a little sugar.)
Posted by Kerri at 3:03 PM 0 comments
Labels: Cooking with Basic Food Storage, Wheat, Wheat Recipes
Saturday, September 15, 2007
Using Whole-Wheat Flour
Hints for Using Whole Wheat Flour
Use wheat in recipes your family already likes, then it is not totally unfamiliar and you know the recipe is good.
Try wheat in desserts first—who can turn down a chocolate chip cookie?
Do not feel you must use 100 percent whole wheat. Half white and half whole wheat gives excellent results.
Hard white wheat is sometimes milder to the digestive system than red wheat.
Grind only enough wheat flour to be used in a week’s time for greatest freshness and nutrition.
How to substitute whole wheat in your favorite recipes:
* Wheat flour is heavier than white flour and needs more leavening.
* In yeast breads, use more yeast and/or let it rise longer.
* In baking powder leavened products, increase baking powder to 1 tsp for each 3 cup of whole wheat flour.
* Recipes using baking soda need not be adjusted.
* In baked products using eggs, separate the eggs and beat the whites until stiff Then fold in just before baking. For extra lightness, an extra separated egg may be added. Good for waffles and especially cakes.