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

http://www.ext.nodak.edu/extnews/newsrelease/2006/120706/03prairi.htm

Lately, with the approaching holiday season, another fad from a few years ago has reappeared. Based on the calls I receive, bread in a jar or canned bread seems to be growing in popularity.

The Internet has recipes galore and some specialty cookbooks include bread-in-a-jar recipes. Despite the novelty, bread baked in a jar is not considered safe.

To make canned bread, quick-bread batter is baked in greased wide-mouth canning jars. After you remove the jars from the oven, you apply canning lids and the heat creates a vacuum that seals the jars.

I guess the next step is to apply a colorful bow and give them to your friends.

Since I’m assuming people enjoy their friends’ company and want to keep them around, my best advice is to “can” this idea.

Glass canning jars are not designed to be used as baking containers. The expansion of the bread during the baking process could result in breakage of the jars and possibly injury to you.

Bread in a jar may be hazardous to your health. According to research we did at NDSU, the batters are high in moisture and low in acid content. Some of the ingredients may contain inactive forms of bacteria called spores that can become active as a result of the heating process. The air-tight environment of sealed jars provides ideal conditions for the development of the potentially deadly botulism toxin.

We inoculated some of our batter with a type of bacteria similar to C. botulinum, but not as dangerous. After our bread samples were made and sealed in jars, we stored the jars for a few weeks. Some of our research samples spoiled in the jars, producing foul-smelling, multicolored bread. Other bread-filled jars had bulging tops, indicating gas production by the bacteria. Obviously, the heat of the oven did not kill the germs that were present.

Trust me. You wouldn’t have wanted to taste these bread samples, even if I had added a bow.

When making your own food gifts packed in jars or other containers, think “dry.” Dry soup mixes, cookie mixes and cocoa mixes sealed in jars are safe, thoughtful gifts.

Here’s another safe food-in-a-jar recipe idea. This one was shared by Carmen Rath-Wald, NDSU Extension agent in Emmons and Logan counties. It’s made with potato flakes and dry milk with special seasonings.

Potato Soup Mix

1 3/4 c. instant mashed potato flakes
1 1/2 c. dry milk powder
2 Tbsp. chicken bouillon granules
2 tsp. dried minced onion
1 tsp. dried parsley
1/4 tsp. ground pepper
1/4 tsp. dried thyme
1/8 tsp. minced garlic
1 1/2 tsp. seasoning salt

Combine potato flakes, dry milk, bouillon granules, onion, parsley, pepper, thyme, garlic and seasoning salt in a bowl and stir to mix. Pour into a 1-quart jar or other container. To serve, place 1/2 cup soup mix in a bowl. Stir in 1 cup boiling water until smooth.

Makes about six servings. Each serving has 116 calories, 21grams (g) of carbohydrate, 0 g of fat, 1.3 g of fiber and 494 milligrams of sodium.

###

Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu

http://www.ext.nodak.edu/extnews/newsrelease/1999/061099/04prairi.htm

NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

June 10, 1999

Prairie Fare: A Mixable Feast

I got mixed up the other day. It happened when I was exploring the Internet and clicked on the “mixes” link at the Web site for the Searchable Online Archive of Recipes (http://soar.Berkeley.EDU/recipes/). I was treated to more than 300 recipes for mixes—some dry, some containing various liquids.

Everything from bread mix to cappuccino mix, from salad dressing mixes to homemade Mexican meat mix, from New Orleans Gumbo mix to something called a “Russian Refresher” mix, a tea-like concoction. Many of the recipes were quite interesting while others were somewhat unclear and ... well ... out there.

For instance, there was a recipe for a buttermilk and onion mix that I imagine would make a pretty good salad dressing, except that the recipe didn’t include any mention of liquids. It was simply a blend of dry buttermilk powder, onion and garlic powder, dried minced onion, salt (optional), dried parsley and ground pepper. After reading it, I got to thinking that the mix would make a tasty cream cheese spread.

Then there was the recipe for “burger mix,” which consisted of garbanzo beans, soybeans, lentils, split peas, brown rice, rolled oats, whole wheat bread crumbs, cornmeal and baking soda. The directions said to whirl these ingredients in a blender until powdery (a noisy process, the directions said, so everything must be raw). To make “burgers,” you add 2/3 cup of hot liquid per cup of mix and let the combination sit for 15 minutes before forming into patties and browning. It appears that the hot liquid can be just about anything: water, tomato juice, wine—even barbecue sauce.

While the burger mix recipe may not exactly be your cup of Russian Refresher, the recipe that follows can serve as the base for many tasty, quick—and inexpensive—meals. For example, combine 3 cups of Whole Wheat Master Mix, 1 egg and 1½ cups water and you’ve got pancake batter, enough for about 15 4-inch griddle cakes.

Whole Wheat Master Mix
Yield: 14 cups

Ingredients:
6 tablespoons baking powder
4½ teaspoons salt
1 tablespoon cream of tartar
1¼ cups nonfat dry milk powder
¼ cup sugar
5 cups all-purpose flour
5 cups whole wheat flour
1 pound margarine

Procedure:
Stir baking powder, salt, cream of tartar, dry and milk and sugar into unsifted flour and mix well. With two knives, a fork or a pastry blender, cut in the margarine until mixture resembles coarse cornmeal. (The more finely divided the margarine, the more tender your baked products will be.) Place mix in container with a tight lid and store in the refrigerator for up to three months.

What’s Your Take on This, Julie?

Lava lamps, baggy jeans and moss-green furniture are back in style. Even the world of food preparation is going “retro.” Make-your-own mixes were popular about 20 years ago, and now they’re in focus again on the high-tech Internet freeway. Trendy or not, mixes make sense because they can save you time and money with just a little planning.

Food preparation has become a high-speed endeavor as family structure has changed during the years. More women work outside of the home, and less time is available for food preparation in dual-income households. Americans spend about half of their food dollar on food they eat away from home according to USDA statistics. Americans are also eating on the run. According to another national survey, Americans eat one meal in 10 in their cars.

Food preparation in the home has changed accordingly, but you can still prepare nutritious meals for your family if you streamline food preparation. Start by organizing your kitchen so food, utensils and equipment are arranged conveniently for efficient work. Plan a week’s menus in advance, but read recipes ahead of time to be sure you have the ingredients. To reduce costs, try using the grocery store ads as a basis of your menu planning. And keep a note on the refrigerator to jot down items as you need them.

“Speed scratch” is a term that describes combining ready-to-use fresh foods with packaged or processed foods. The result can be homemade items that are nutritious, easy and fast. Whole Wheat Master Mix is a chance to do your own brand of speed scratch food preparation. Without added ingredients, a cup of Master Mix contains about 600 calories, 27 grams of fat and 7 grams of fiber. This fiber-rich mix can be used to make pancakes, dumplings and biscuits in short order.

If you’re a dumpling fan, add ¾ cup of milk to 3 cups of mix, stir and drop by tablespoonful over boiling soup or stew to make about 18 dumplings. Simmer for 12 minutes and enjoy. To make six 2-inch biscuits, use 1 cup of the master mix and ¼ cup milk. Mix and knead on a floured surface. Roll, cut and bake 10 minutes in a 450 F oven. Or use the same dough (in appropriate proportions to your family size) to make hot dog wraps, pizza crusts or meat pie crust.

Experiment a little with Whole Wheat Master Mix. If there are children in your home, involve them whenever possible in food preparation. They’ll learn about math from the measuring and science from the transformations during baking or cooking. They’ll also be more likely to eat the product that they helped prepare.

While you’re eating, share some stories about the good old days.

###

Sources: Dean Hulse (701) 231-6136 and Julie Garden-Robinson (701) 231-7187

http://www.ext.nodak.edu/extnews/newsrelease/1999/072299/12prairi.htm

NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

July 22, 1999
Prairie Fare: These Are a Few of My Favorite Things ...

Back when “The Sound of Music” was originally released as a movie in the mid-1960s, I had a lot of favorite things—namely, favorite foods. Most of my adolescent years were fat ones. Do I exaggerate? Consider this: I am no taller now than when I was an eighth grader, yet today I’m carrying around about 50 fewer pounds than when I was 13. The pants whose waist size I outgrew earlier in my elementary school years I now wear again (not the same pants, just the same waist size).

I blame a good portion of my youthful plumpness on my mom’s cooking. Like many families did back when I was a kid, we ate a lot of fried meat. And Mom did what Depression-era folks do best—they find a practical use for everything. In Mom’s case, she found a practical and tasty use for the pan drippings all that fried meat produced. She made country gravy, what we called “milk gravy.” Fried round steak and milk gravy. Fried chicken and milk gravy. Fried pork chops and milk gravy.

The garden-fresh green beans, made-from-scratch coleslaw, buttery corn on the cob, creamy mashed potatoes or anything else Mom chose to serve with those meals were mere distractions, because with each of these meals, the gravy Dad and I ate went on top of Mom’s baking powder biscuits.

In my case, four or five baking powder biscuits per meal—baking powder biscuits that were about two inches tall and would emit a puff of steam when the top and bottom halves separated. These were baking powder biscuits whose heat could dissolve a dab of butter quicker than a hot skillet. These were the same baking powder biscuits that, along with the milk gravy, I had to forego the summer I decided to shed my fleshy cocoon.

As I lost the weight that summer I gained a realization that my life most likely would continue to be a series of trade-offs, food related and otherwise. So, I’ve concluded that Mom’s baking powder biscuits taught me to seek compromise. If I can’t have the whole loaf, I’ll settle for a reduced-calorie version.

I think there’s a little of that give-and-take philosophy present in the following recipe. It’s one of many featured in a brochure titled “bean appétit!”—a publication of the Northarvest Bean Growers Association of Minnesota and North Dakota.

Black Bean Biscuits
Yield: 8 servings (24 mini-biscuits)

Ingredients:
¾ cup all-purpose flour
2 teaspoons baking powder
1 tablespoon sugar
¼ teaspoon salt
¼ cup vegetable shortening
½ can (15-ounce size) black beans, rinsed and drained
2 tablespoons skim (fat-free) milk

Procedure:
Combine flour, baking powder, sugar and salt in mixing bowl and cut in shortening until mixture resembles coarse (pea-sized) crumbs. Process beans and milk in food processor or blender until nearly smooth. Add bean-milk combination to flour mixture and blend just until dough comes together. Pat dough on floured surface to ¾-inch thickness. Cut biscuits using a 1-inch cutter. Bake on ungreased baking sheet at 375 F until light brown, about 12 to 14 minutes. Serve warm as an accompaniment to salad or soup.

What’s Your Take on This, Julie?

There are a lot of reasons to eat dry beans, tight budget or not. Nutritionally, beans are a good source of protein, fiber, iron and folic acid. Beans are cholesterol free, virtually fat free and low in sodium. They also contain calcium, phosphorus and potassium.

What’s more, dry beans are versatile additions to the diet. A cup of beans counts as a meat serving due to its protein content, and a half-cup of beans counts as a vegetable serving, according to USDA guidelines.

So why is the nutritious dry bean often shunned or joked about in polite company? Beans contain indigestible sugars, stachyose and verbascose, which are certainly harmless; however, intestinal bacteria can ferment them to produce gas—and a little noise.

You can reduce this gas-producing tendency by adding water to dry beans, bringing them to a boil, soaking them for four hours, draining the soak water and simmering until tender. Another way to increase your tolerance to the fiber and sugars in beans is to slowly increase your consumption over time to allow your digestive system to adapt.

The folic acid and fiber content of dry beans may actually play a role in reducing our risk of heart disease. One of the newest markers in assessing heart disease risk is the level of homocysteine in our blood. Higher homocysteine numbers are associated with greater risk of heart disease.

Folic acid, a B vitamin that’s also found in leafy green vegetables, orange juice and other sources, seems to play a protective role in reducing homocysteine levels in the blood. Adequate folic acid in the diet also can reduce risk of birth defects. Soluble fiber, which is found in dry beans, may lower blood cholesterol levels.

Dry beans are a bounteous crop in the Midwest, certainly worthy of promoting and eating, and yes, they can stretch your food dollar. Pinto, kidney, navy and black beans are examples of what’s grown in this region. This week’s recipe features black beans. One serving of Black Bean Biscuits (three mini-biscuits) contains 182 calories, 7.3 grams of fat, 2.5 grams of fiber and 21 percent of the recommended daily value for folic acid.

Now that I’ve spilled the beans about dry beans, why not add them to your plate more often?

###

Sources: Dean Hulse (701) 231-6136
Julie Garden-Robinson (701) 231-7187

http://www.ext.nodak.edu/extnews/newsrelease/1999/080599/23prairi.htm

NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

August 5, 1999
Prairie Fare: Some Habits Can’t Be Squashed

My memory seems to improve in mid-August every year. That’s about the time our zucchini plant has gotten bushy enough to produce squash for the neighborhood. That’s about the time my annual vow begins ringing in my ears with a vengeance.

“We are NOT planting this stuff next year.”

But we always do. I blame it on selective recall. At planting time, the only recollections of zucchini I seem capable of conjuring are of those cute bratwurst-sized dark, shiny green fruit with a delicate flavor and a springy-yet-firm texture reminiscent of certain cheeses. It’s not until the dog days set in that I remember those other zucchini, the ones that are dainty fingerlings in the morning but later the same day could choke a channel catfish.

Because I practice the Golden Rule of gardening, I will not foist our inflated zucchini off on neighbors. Nor will I stuff the unlocked vehicles of strangers with bags of this overblown fruit. Instead, I opt to catch and release (into our compost) all those zucchini whose size gets away.

Of course, I don’t like wasting food—especially homegrown food—so I’m always looking for new zucchini recipes. Isn’t everyone? Well, what follows is an unusual way to eat zucchini. When I first read the recipe, I was skeptical, but I tried it and found it to be quite good. At any rate, it beats a poke in the eye with an overgrown squash.

Zucchini-Onion Quick Bread
From SOARthe Searchable Online Archive of Recipes, University of California, Berkeley (http://soar.Berkeley.EDU/recipes/)

Yield: 8 servings

Ingredients:
1 medium zucchini (½ pound), shredded
1¼ cups all-purpose flour
1¼ cups whole wheat flour
1/3 cup grated Parmesan cheese
1 1/3 cups French fried onions (2.8-ounce can)
1 tablespoon baking powder
1 teaspoon dried basil leaves, crumbled
½ teaspoon salt
¾ cup milk
½ cup unsalted butter, melted
¼ cup light brown sugar, packed
2 large eggs

Procedure:
While shredded zucchini drains in a colander, combine flour, cheese, onions, baking powder, basil and salt in a large bowl. In another bowl, whisk together until well blended the milk, butter, brown sugar and eggs. Squeeze out excess moisture from zucchini and add to milk mixture. Add milk mixture to flour mixture and stir until ingredients are moistened. (Batter will be stiff .) Spoon batter into 9 x 5 x 3-inch baking pan that’s been sprayed with vegetable oil, and run knife down the center of the batter after smoothing. Bake 50 to 55 minutes at 375 F, or until an inserted toothpick comes out clean. Cool in pan on wire rack for 10 minutes. Remove bread from pan to wire rack and cool completely. This bread makes interesting toast.

What’s Your Take on This, Julie?

Due to its seeds, zucchini is actually a fruit that is used as a vegetable. But you can’t count it both ways on your way to 5-a-day (that is, a daily total of two servings of fruit and three of vegetables).

With its mild flavor, zucchini lends itself to a variety of culinary creations. Besides, it’s a dieter’s dream—32 calories and 0.3 grams of fat per half-pound (yes, you read that correctly). Zucchini also contains some vitamin C, plus some pigments that are converted to vitamin A by the body. From main dishes to cakes, recipes featuring zucchini vary greatly in nutrient content—especially calorie content. For a low-calorie side dish, try sauteeing zucchini with some chopped onions before adding chicken broth; a half-cup counts as a serving.

This week’s recipe makes a tasty snack or breakfast item when paired with low-fat milk or tomato juice. A serving (one-eighth of the recipe) of Zucchini-Onion Quick Bread contains 360 calories and 20 grams of fat. The fat content is primarily from the French-fried onions and butter or margarine.

A serving represents nearly one-third of the daily 65-gram fat recommendation, based on a 2,000 calorie diet. Budget for this bread by choosing lower-fat foods during the remainder of the day, like plenty of fruits, vegetables and whole grains. Or cut the loaf into smaller pieces. But try not to attach labels such as “good” or “bad” to the foods you eat. So-called bad foods tend to become even more desirable once they’re forbidden. Think of higher-fat foods as ones we need to limit in terms of portion size or frequency of eating.

Eating healthy is worth the effort according to the accumulating amount of research, which shows that a diet high in fiber and low in fat can help reduce our risk of cancer, heart disease and other conditions. If you’re one of the many people who struggle to fit in your fruits or vegetables, consider these suggestions:

* Choose fruits and vegetables in the form you like best, be it fresh, frozen, canned or dried.
* Drink some juice. At three-fourths cup per serving, fruit and vegetable juices do count toward the 5-a-day goal, but make sure the label states 100-percent juice.
* Try adding extra vegetables to casseroles and stews, shredded carrots to tomato sauces, or fruit to muffin or pancake batters.
* Tuck some fruit or vegetables in your lunch bag.
* Keep dried fruit such as raisins in your glove compartment for healthy snacks on the road.

Take advantage of the fruits (and vegetables) of summer. Use summer as a springboard to make eating plenty of fruits and vegetables a healthful habit. And I’m waiting for a certain co-writer of this column to “foist” some zucchini my way.

###

Sources: Dean Hulse (701) 231-6136
Julie Garden-Robinson (701) 231-7187

North Dakota State University — NDSU Agriculture Communication
7 Morrill Hall, Fargo ND, 58105-5655, Tel: 701-231-7881, Fax: 701-231-7044
agcomm@ndsuext.nodak.edu

December 6, 2001

Prairie Fare: A Look at Microwave Ovens

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

The first microwave oven was close to 6 feet tall and weighed over 750 pounds. Try fitting that model on your countertop. In the beginning, people were skeptical about microwave ovens. Many improvements followed and by 1967 countertop microwave ovens were introduced. By 1997, microwave ovens were found in over 83 percent of homes.

Microwave ovens heat and cook foods with tiny waves of energy called “micro waves.” These small waves cause food molecules to move around and bump into one another, producing heat.

The power of a microwave oven is measured in watts. Higher wattage indicates more power. Some microwave ovens offer power level choices. For example, if you have an 800 watt microwave, 100 percent power would use all 800 watts during the cooking cycle while 50 percent power would use only 400 watts.

As most of us have found out, not all containers are microwave safe. Some melt or become extremely hot to the touch. Margarine containers, whipped topping containers and styrofoam containers are not recommended. They may melt and allow chemicals to enter the food.

To test a container for its microwave safety, place the container to be tested into the microwave oven. Measure 1/2 cup water into a 1 cup glass measuring cup. Place the filled measuring cup inside the dish to be tested. Microwave for one minute on 100 percent power. If the dish is cool and the water warm, the dish is microwave safe. If the dish is hot, do not use it in the microwave. Do not use this test on any dish that has gold or silver trim or that has special meaning and cannot be replaced if it were to break or be damaged.

To cover or not to cover also becomes a question when using a microwave oven. Glass lids, plastic wrap, wax paper and paper towels can be used for different purposes, but it’s best to only cover foods when the recipe states to do so or to prevent splattering of foods being reheated.

Each model of microwave oven is a little different, so it’s important to follow the directions that come with the microwave oven. Here are some general rules to remember.

* Never run a microwave empty.
* Always use potholders and remove covers away from face to avoid burns.
* Make sure food is arranged evenly in the oven for even cooking.
* Stir and rotate food often to avoid cold spots in your food. Allow standing time after the cooking cycle is completed to allow food to finish heating.
* Use a food thermometer to gauge doneness. Leftovers should be reheated to 165 F.
* Always use microwave-safe containers.
* If there are problems with the door seal or hinge, get it fixed or replace it.
* Complete cooking of microwave-defrosted meat immediately.

Here’s an easy recipe for an old favorite, Apple Crisp, which you can prepare in a conventional oven or microwave oven.

Microwave Apple Crisp

4 cups tart apples, sliced
2/3 cup packed brown sugar
1/2 cup all-purpose flour
1/2 cup rolled oats
3/4 teaspoon cinnamon
1/2 teaspoon nutmeg
1/3 cup butter, softened

Arrange apples in microwave-safe pan, about 8x8x2 inches, or 2 quart glass casserole. Mix remaining ingredients and sprinkle over apples. Microwave uncovered until apples are tender (10 to 12 minutes on high power). Check periodically. Recipe may also be baked for 30 minutes in 375 F oven. Makes 6 servings. Each serving contains 245 calories, 11 grams of fat and 3 grams of fiber.

###

Source: Julie Garden-Robinson, (701) 231-7187,

http://www.ext.nodak.edu/extnews/newsrelease/2001/120601/03prairi.htm

http://www.ext.nodak.edu/extnews/newsrelease/2002/101702/03prairi.htm

October 17, 2002

Prairie Fare: A Reason for Ghoulish Grins

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Any day now, tiny ghouls will haunt neighborhoods and pick up lots of sweet loot. Halloween is the top season for candy sales nationwide according to the National Confectioners Association. Over $1.98 billion dollars worth of candy is sold during Halloween.

As long as “trick or treaters” don’t eat all their loot at once, candy isn’t a major issue nutritionally. All foods can fit in a healthy diet. Candy and other sweets appear at the tip of the Food Guide Pyramid along with fats and oils, as a reminder to consume them in moderation.

An occasional candy splurge, typical on Halloween, may result in a stomachache but no lasting issues for healthy kids. Sticky treats, however, can lead to tooth decay if teeth aren’t brushed properly. So, remind the tricksters to brush their teeth well after enjoying a few treats.

If you’re concerned with the amount of candy your child is eating, consider these alternatives: individual packs of pretzels, raisins, animal crackers, fruit leather, juice packs, pudding packs, applesauce packs and single-serving cereal boxes. Other non-food treats that are popular with young goblins include stickers, colored pencils, plastic rings, note pads or gift certificates for ice cream or local fast food restaurants. Remember to consider the age of the recipient and avoid treats that could pose a choking hazard.

The basis for the Halloween icon, the jack-o-lantern, is the pumpkin which also provides tasty and nutritious dessert ingredients. Pumpkin is an excellent source of beta-carotene, a pigment our bodies use to make vitamin A. Vitamin A helps keep skin and tissues healthy, helps our eyes see normally in the dark and works as an antioxidant nutrient that could lower our risk for certain kinds of cancer. Pumpkin also is a good source of fiber, plus it’s naturally low in fat and sodium.

When harvesting pumpkins, make sure they are well matured on the vine, with hard skin not easily punctured by your thumbnail. Cut them from the vine with part of the stem still attached. Before storing, pumpkins should be “cured.” That means leaving them in a well-ventilated area at a temperature of 75 to 85 degrees for two weeks. If it’s warm outside, the curing process can be done right in the pumpkin patch by placing them in small piles. After curing, store pumpkins in a dry area at about 50 degrees.

Even pumpkin seeds are good snacks. After removing the pumpkin pulp, wash off the seeds, blot them with a paper towel, toss them with a little vegetable oil, place them on a baking sheet and bake 10 or 15 minutes at 250 degrees, stirring occasionally. If you like, you can salt them lightly.

In honor of the fifth anniversary of this column, I return to where we started: dessert. Here’s the recipe that has captured the most compliments. To read previous columns, visit our Web site: http://www.ag.ndsu.nodak.edu/food.htm and click on “Prairie Fare”

Pumpkin Bread Pudding

1 cup milk
3/4 cup sugar
2 eggs, slightly beaten
1/2 teaspoon salt
1 teaspoon vanilla extract
1 cup canned pumpkin, mashed
2 cups stale bread cubes, cut small
1/2 teaspoon ground cinnamon
2 tablespoons brown sugar

In medium size bowl, combine milk, sugar, eggs, salt, vanilla and pumpkin, blend thoroughly. Stir in bread cubes. Pour into a greased 1-1/2 quart baking dish. Bake 35-40 minutes at 350 degrees. While pudding is baking, combine brown sugar and cinnamon. Sprinkle mixture on top of the pudding. Return pudding to the oven and bake for about 10 minutes more. This is delicious served chilled with a dollop of whipped cream.

Makes 6 servings. Each serving contains 300 calories and 4 grams of fat.

###

Source: Julie Garden-Robinson, (701) 231-7187,

http://www.ext.nodak.edu/extnews/newsrelease/2003/032003/03prairi.htm

North Dakota State University — NDSU Agriculture Communication
7 Morrill Hall, Fargo ND, 58105-5655, Tel: 701-231-7881, Fax: 701-231-7044
agcomm@ndsuext.nodak.edu

March 20, 2003
Prairie Fare — Julie Garden-Robinson

Prairie Fare: A Taste of Spring

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Lately my lunch buddies have been eating lots of oranges: huge, glossy, fragrant oranges. They’re so juicy that someone gets a free squirt of flying juice on a daily basis. I have to fight off the impulse to grab a section or two when they’re not looking. It must be spring: oranges are back in season.

While apples get all the credit for keeping the doctor away, oranges are probably more nutritious. A medium-size orange, which is about the size of a tennis ball, contains 70 calories, no fat, 7 grams of dietary fiber and more than a full day’s supply of vitamin C.

Vitamin C is an antioxidant nutrient that helps fight harmful “free radicals” that are linked to cancer development. National Cancer Institute researchers have shown that a diet with abundant vitamin C-rich foods is linked with a lower risk for certain types of cancer. Vitamin C is also needed for the manufacture of collagen, so it helps heal wounds.

Orange pulp is also a good source of dietary fiber, particularly soluble fiber. This type of fiber is linked with lowering risk for heart disease due to its lowering effects on blood cholesterol.

Oranges also are a good source of the B vitamin folate, the naturally occurring form of folic acid. This vitamin has been shown to help prevent birth defects such as spina bifida. That’s a good reason for pregnant women or any woman who could become pregnant to consume plenty of folic acid-rich foods, which also include leafy greens, dry beans and fortified cereals.

How do you know a good orange from a not-so-good one? Look for firm oranges that are heavy for their size, with fine-textured skin. Oranges may be stored at room temperature for several days but will retain their freshness longer if refrigerated.

Don’t be swayed by a beautiful, unmarred overall orange-colored appearance. Oranges with a few minor scars on the skin are usually as tasty and nutritious as their unblemished counterparts.

Even green-flecked oranges are technically “ripe.” An orange that is greenish on its stem end has just undergone a natural process called re-greening while on the tree. As the weather warms, oranges reabsorb chlorophyll and turn green again while on the tree.

Enjoy oranges as whole fruit, or in salads, desserts, baked goods like muffins, or juiced and used in beverages and marinades. Here’s a tasty recipe that combines two healthy fruits with whole grain oatmeal and some nuts.

Orange and Apple Oatmeal Cookies

1 1/2 c. flour
1 tsp. baking soda
1 tsp. salt
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
3/4 c. butter or margarine, softened
1 1/4 c. sugar
1 egg
Grated peel of one fresh orange
1 orange, peeled and cut in bite-size pieces
1 apple, unpeeled, cored and chopped
2 c. quick oats, uncooked
1/2 c. chopped walnuts

Sift together flour, baking soda, salt, cinnamon and nutmeg. In large bowl, cream together butter and sugar. Add egg and orange peel; beat well. Gradually blend in dry ingredients. Stir in orange, apple, oats and nuts. Drop batter from teaspoon on lightly greased cookie sheets. Bake in preheated 375-degree oven for 15 minutes or until lightly browned.

Makes 5 1/2 dozen cookies. Each cookie contains 70 calories, 3 grams fat, 10 grams carbohydrate and at least 1 gram fiber.

###

Source: Julie Garden-Robinson, (701) 231-7187,

http://www.ext.nodak.edu/extnews/newsrelease/2003/032703/03prairi.htm

North Dakota State University — NDSU Agriculture Communication
7 Morrill Hall, Fargo ND, 58105-5655, Tel: 701-231-7881, Fax: 701-231-7044
agcomm@ndsuext.nodak.edu

March 27, 2003
Prairie Fare — Julie Garden-Robinson

Prairie Fare: Say Cheese

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Many of the discoveries of science occur by accident. In the history of food science, the discovery of cheese is an example of such serendipity.

According to legend, cheese was discovered when a traveler several thousand years ago decided to use a sheep stomach to carry milk on a journey. When he checked his makeshift “canteen” he found coagulated milk, which we now know as cottage cheese. Whether the surprised traveler ate the cheese or not is lost in history, but someone must have dared to sample it.

Today’s cheese industry is a highly controlled, sanitary process with hundreds of popular products. In the United States, every person consumes an average of about 30 pounds of cheese yearly, including about 13 pounds of American cheese. About one-third of the milk produced in the United States is used to make cheese.

Cheese is divided into several categories by flavor or texture. Harder cheese has less moisture and generally a stronger flavor and aroma. “Soft” cheese types include ricotta and cream cheese. “Semi-soft” cheese varieties include Monterey Jack, Muenster and mozzarella. “Hard” cheese varieties include Swiss, cheddar and Colby, and “very hard” cheese varieties include Romano and Swiss.

Nutritionally, cheese varieties differ widely in their fat, protein and calorie content. One-ounce of cheddar cheese contains 9.4 grams of fat and 115 calories, while one ounce of part-skim mozzarella contains 5.8 grams of fat and 80 calories. Cheese is a good source of calcium, with up to one-fourth of the day’s recommendation in one ounce. Cheese, however, is not fortified with vitamin D as milk is, so vitamin D needs to be obtained from another source such as fortified cereal.

“Say cheese,” the old expression used by many amateur photographers has some scientific merit, too. Cheese, with its ample calcium and other minerals, has been shown to help prevent tooth decay in research studies.

Here’s another reason to smile about cheese. Cheese is generally well-tolerated by people with lactose intolerance, the inability to digest milk sugar or lactose.

Cheese is perishable, so refrigerate it between 35 and 45 degrees in its original wrapper or wrapped in foil or plastic wrap. While harder cheese lasts a relatively long time due to its low moisture content, all cheese will eventually spoil.

What should you do with moldy cheese? Mold on hard, aged cheese types can be trimmed one-half inch on all sides of the mold. Moldy soft cheese varieties, however, should be discarded. It’s best to use soft cheese varieties like cottage cheese and ricotta within a week of purchase.

Cheese can be frozen in air-tight wrapping for up to three months. Freezing promotes changes in texture, so previously frozen cheese should be used as crumbles on salads or in cooked dishes.

Cheese contributes flavor and texture to all parts of a menu including appetizers, salads, main dishes and even some desserts. Here’s a quick and easy main dish or appetizer. To reduce fat content, use lower- fat versions of the cheese.

Microwaveable Vegetable Cheese Enchiladas

1/2 c. carrots, chopped
1/2 c. chopped onion
1 c. mushrooms, drained and diced
1 Tbsp. butter
1 (1.62 oz.) pkg. enchilada sauce mix
1 (18 oz.) can tomato sauce
1 1/2 c. water
8 corn tortillas
8 oz. Monterey Jack cheese, sliced
1/4 c. Parmesan cheese, shredded
4 oz. cheddar cheese, shredded

Place vegetables and butter in a glass casserole. Microwave on high 2-3 minutes, stirring every minute; set aside. Combine enchilada mix, tomato sauce and water in 1 1/2 qt. glass bowl. Microwave on high 3-4 minutes until boiling.

Spoon half of the sauce into a 2 qt. dish, dip tortillas in sauce. Place one slice of Monterey Jack cheese (about 1 oz.) and 2 Tbsp. vegetables on each tortilla. Sprinkle with Parmesan cheese and microwave on high for 8-10, turning every 2 minutes. Sprinkle shredded cheddar cheese on top and let melt.

Makes 8 servings. Each serving contains 289 calories, 16 g fat, 23 g carbohydrate and 4 g fiber. Using lower-fat cheese, each serving contains 240 calories, 10 g fat, 23 g carbohydrate and 4 g fiber.

###

Source: Julie Garden-Robinson, (701) 231-7187,

http://www.ext.nodak.edu/extnews/newsrelease/1998/100898/15prairi.htm

NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

October 8, 1998

Prairie Fare: Passing Time with Carrots

It’s a sign of reaching middle age, I guess. I’m changing my attitude about anniversaries and birthdays. Both mark the passage of time but only one denotes it in a positive way, as I see it. If time absolutely must pass as quickly as it does, I’ve decided I’d rather focus on the years I’ve been married instead of the years I’ve been.

That’s why I’m announcing that Prairie Fare is having an anniversary, not a birthday. It’s been one year—or 52 columns in journalists’ time—since we kicked it off. For those of you who relish trivia, the first recipe was for a pumpkin bread pudding.

For those of you who relish relish, well, you may be waiting until next canning season for a recipe like that. I hope you’ve learned something during the past year and had some fun. Food should be fun. Something to experiment with by combining tastes, textures and colors. Something to talk about when you create a masterpiece you’ll be forever proud of. And on the occasion, hopefully seldom, when a seemingly good idea flops, something that merits no further mention.

As we move into our second year with this column, we’d like to get you more involved. Do you have questions about cooking, nutrition or food safety that we should address? Well, ask away. Send your questions to Julie Garden-Robinson, E. Morrow-Lebedeff 351, NDSU Extension Food and Nutrition, P.O. Box 5057, Fargo, ND 58105-5057. We’d welcome your recipes too.

While you’re mulling over what questions to ask or which recipes to share, why don’t you do so while chewing on a carrot bar? These hearty gems are the result of a successful, I think, experiment carried out by my wife, Nicki. If you’ve got some North Dakota carrots to use for the recipe, all the better. Did you know that in a recent NDSU sensory evaluation, North Dakota commercially grown carrots earned first place in a comparison to California carrots? The evaluation measured color, appearance, flavor and texture.

Too Good to Be True Carrot Bars
Yield: 24 servings

Ingredients:

Bars—
1½ cups all-purpose flour
2 teaspoons baking soda
1 teaspoon cinnamon
½ teaspoon ground cloves
½ teaspoon nutmeg
2 cups old-fashioned oats
1 cup dark brown sugar
2 cups raisins
3 cups grated carrots
2 beaten eggs
1 cup applesauce
1¼ cups orange juice

Frosting—
4 3-ounce packages Neufchatel cheese, softened
3 tablespoons milk
½ teaspoon salt
½ teaspoon vanilla extract
1½ teaspoons coconut extract
1¾ cups powdered sugar, sifted

Procedure:

For bars, stir together flour, soda, cinnamon, cloves, nutmeg, oats and brown sugar in medium mixing bowl and set aside. Mix together raisins, carrots, eggs, applesauce and orange juice. Combine the two mixtures, blend well and pour into 9 X 13-inch baking pan that’s been sprayed with vegetable oil. Bake for 40 minutes at 350 F. Allow bars to cool completely before frosting. For frosting, mix cheese, milk, salt, and vanilla and coconut extracts until smooth. Add sugar and continue mixing until smooth again. Spread frosting on bars and chill until served.

What’s Your Take on This, Julie?

I hope that people have gleaned a few tidbits on healthy eating while trying some new foods too. For the sweet tooth, we’ve started and ended our first year of publication with desserts, and fairly healthy ones at that.

Visitors from other areas of the United States are often amazed and amused by “bars,” the term we use in reference to certain desserts. Other parts of the country refer to similar sweets as cookies, cake or dessert squares. Whatever you call them, Too Good to Be True Carrot Bars are tasty and nutritious. Each serving contains about 200 calories, 4.5 grams of fat, 2.2 grams of fiber and more than 80 percent of the recommended daily vitamin A as beta carotene. The raisins add flavor, fiber and iron.

These bars are lower in calories and fat than you may expect because of the applesauce they contain in place of fat. A cup of shortening contains about 1,200 calories and 144 grams of fat. A cup of applesauce contains about 105 calories and no fat. Applesauce won’t work in every recipe, particularly cookies, but modifying some of your recipes can make a difference nutritionally. If you’re really calorie conscious, use a little less frosting.

Not only does using applesauce help cut fat and calories, it also contributes fiber in the form of pectin. Pectin is most commonly recognized for its gelling properties in jellies and jams. It’s the component of applesauce that contributes texture and helps maintain moistness in recipes. Pectin is found in many different fruits and has been associated with lowering of blood cholesterol levels.

Another healthy ingredient in this recipe is oatmeal. If you’ve read an oatmeal box lately, you may have noticed the proclamation “good for your heart.” Oatmeal is one type of food that can carry a health claim. The fiber in oatmeal, known as beta glucans, has been shown in several research studies to lower blood cholesterol.

Carrots, the featured ingredient in these bars, have had some nontraditional uses throughout history. In Germany carrots were dried, ground and used as a coffee substitute. English women once adorned their hair with the feathery foliage.

Today research is showing that foods high in carotenoids, like carrots, and foods high in vitamin C may be particularly important in reducing our risks for cataracts and macular degeneration, the leading causes of blindness. That’s why eating at least five servings of fruits and vegetables is so important for overall health.

Modified carrot bars—what a tasty and nutritious way to celebrate any occasion. With this recipe, you can make your cake, or bars, and eat it too.

###

Sources: Dean Hulse (701) 231-6136 and Julie Garden-Robinson (701) 231-7187

http://extension.missouri.edu/bates/templates/Making%20It%20in%20Tough%20Times/Making%20Ends%20Meet%20in%20Tough%20Times.html#Slow_Cooker_Wizardry

Slow Cooker Wizardry

The slow cooker is an economical appliance to use. “It takes less electricity than an oven and during the summer it won’t add heat to your kitchen like the oven would,” according to Susan Mills-Gray. Nutrition and Health Specialist, University of Missouri Extension. Here are some keys to efficient use of your slow cooker:

? To make clean up easier, spray liner with non stick spray prior to adding any food or liquid or use a cooking bag

? Crock pots work the best when they are ½ to ¾ full. If you fill a pot to the brim, it can’t regulate the heating of the food correctly; likewise, less than ½ full causes food to overcook

? One hour on a high setting is equal to two hours on the low setting

? A low setting is equal to 200 degrees F. and the high setting is equal to 300 degrees F.

?Each time you lift the crock lid you increase the needed cooking time by 20 minutes. Check progress without lifting the lid if possible. Spin the cover until the condensation falls off – this makes it much easier to see inside

? For food safety purposes you want to get the food inside the crockpot to 140 degrees as quickly as possible (this reduces the chance of bacterial contamination), so use High the first hour, then switch to Low to finish cooking

?Start with thawed foods. Frozen foods take too long to get to 140 degrees. The extreme temperature difference between the frozen food and the crock can cause breakage. If you have to use a frozen cut of meat, add 1 cup of warm water to the pot first, then place the meat in the crock

?Soak dried beans overnight before cooking

?Dense veggies like potatoes, carrots and other root vegetables take the longest to cook, so place them on the bottom and cut the pieces no thicker than one inch

? Tender veggies like tomatoes, mushrooms, zucchini and squash overcook easily – add the last two hours

?Anything high in fat cooks quickly – so meats are placed on top of vegetables

?Browning meats before adding to crock reduces fat and enhances flavor and color. Fats melt with long cooking times and can add unpleasant flavor

?Fish and seafood cook quickly – add late in cooking

?Milk curdles over long cooking times – add sour cream or cream late in cooking

?Condensed cream soups are a good substitute for milk and they don’t break down over long cooking times

?Ground herbs and spices tend to lose their flavor — so add late in cooking

?Cayenne pepper and Tabasco sauce tend to become bitter after long cooking times – again add late in cooking

?If you have a removable liner, don’t store the food you’ve cooked in the crock pot in that same liner. The removable liner is made from a thick insulated material; the food won’t cool down quickly enough to prevent bacterial growth

To convert a conventional oven recipe to the crock pot:
Cooking/Baking Times

Conventional Recipe Crockpot Low Setting Crockpot High Setting

15-30 minutes 4-6 hours 1.5 to 2 hours

30-45 minutes 6 -10 hours 3-4 hours

45 minutes – 3 hours 8 -18 hours 4-6 hours

http://extension.missouri.edu/bates/templates/Making%20It%20in%20Tough%20Times/Making%20Ends%20Meet%20in%20Tough%20Times.html#Mix_up_a_Batch_of_Missouri_Mix_to_Help_with_Baking

Mix up a Batch of Missouri Mix to Help with Baking

Missouri Mix is University of Missouri Extension’s “make at home” version of baking mixes that can be bought at the grocery store.

According to Tammy Roberts, nutrition and health education specialist with University of Missouri Extension, having this mix on hand helps speed up the process when making anything from biscuits to muffins to banana nut bread. “It’s a simple five ingredient recipe that you can make to have on hand when you are in a hurry,” said Roberts.

To make eleven cups of mix requires: 8 cups of flour (all purpose, whole wheat or a combination of the two), one-quarter cup plus one Tablespoon baking powder, two teaspoons salt, one cup nonfat dry milk powder and one and one-half cups shortening. Combine the dry ingredients in a bowl. Sift to assure even distribution of the ingredients. Using a pastry blender, cut in shortening until the mix is the consistency of cornmeal.

The mix can be stored in an airtight container in a cool, dry location and stay fresh for several months. If you would like to keep it longer, store it in the refrigerator or freezer. “If you use whole wheat flour, Missouri Mix must be stored in the refrigerator or freezer because there is more fat in whole wheat flour and it can become rancid at room temperature,” said Roberts.

TO MAKE BISCUITS

Mix two cups of Missouri Mix with one-half to two-thirds cups of water. Use just enough water to make soft, non-sticky dough. Turn out onto a floured surface and knead about 10 times. Roll or pat out dough to one-half inch thickness. Cut out with a biscuit cutter and bake at 450 degrees for 8 to 10 minutes or until lightly browned.

TO MAKE MUFFINS

Use two cups of Missouri Mix, one-quarter cup sugar, one egg, beaten, one cup of water. Stir sugar into the mix. In a separate bowl, mix the water and egg. Add the liquid to dry ingredients and stir for 15 strokes or just until blended. A few lumps are okay. Bake in well-greased muffin tin at 400 degrees for 20 minutes for 10 to 12 medium muffins. For a variation, you can add three-fourths cup peeled, diced apples, one-quarter teaspoon cinnamon and a dash of nutmeg for apple muffins.

HOME RECIPES

To use Missouri Mix in your home recipes, use one and one-half cups of Missouri Mix for each cup of flour in the recipe. Leave out the leavening, salt, milk and fat in the recipe because they are already included in the mix.

http://www.umext.maine.edu/onlinepubs/htmpubs/4334.htm

University of Maine Cooperative Extension Bulletin #4334

Thrifty Recipes: Salads and Soups, Breads and Desserts

Some small families tested and liked the recipes in the sample menus. Try them. You may like them too. Some of these recipes are new. Some are old favorites. In either case, they are:

Low in cost. They are made with economical foods and seasonings.
*

Nutritious. They contain nutrient-rich foods and limited amounts of fat, sugar and salt.

Broccoli Soup
1 1/2 cups
1/4 cup
1/4 cup
1 cup
2 cups
2 tablespoons
1/4 teaspoon
Dash
Dash
1/4 cup Broccoli, chopped (see Note*)
Celery, diced
Onion, chopped
Chicken broth, unsalted
Skim milk
Cornstarch
Salt
Pepper
Ground thyme
Swiss cheese, shredded

*Note: A 10-ounce package of frozen, chopped broccoli can be used in place of fresh broccoli.

1. Place vegetables and broth in saucepan. Bring to boiling, reduce heat, cover and cook until vegetables are tender, about 8 minutes.
2. Mix milk, cornstarch, salt, pepper and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil.
3. Remove from heat. Add cheese, and stir until melted.

Four servings, about 1 cup each, 110 calories per serving.

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Celery-Carrot Salad
1 cup
1/3 cup
1 tablespoon
1 tablespoon
1/2 teaspoon
1 teaspoon
Dash Celery, thinly sliced
Carrot, shredded
Onion, chopped
Salad dressing, low-fat mayonnaise-type
Prepared mustard
vinegar
Pepper

1. Mix celery, carrot and onion.
2. Mix remaining ingredients. Stir into celery mixture.
3. Chill.

Two servings of about 2/3 cup each, 50 calories per serving.

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Hot Potato Salad
1/4 cup
2 teaspoons
2 teaspoons
1/8 teaspoon
Dash
1/2 cup
3 tablespoons
1 2/3 cups
2 tablespoons Onion, chopped
Flour
Sugar
Salt
Pepper
Water
Vinegar
Potatoes, cooked, peeled, sliced (2/3 pound or about 2 medium)
Bacon-flavored bits or crumbled cooked bacon

1. Cook onion in oil in frypan until tender.
2. Mix flour, sugar, salt and pepper. Stir into onion.
3. Gradually stir in water and vinegar. Cook, stirring constantly, until thickened, about 3 minutes.
4. Add potatoes. Mix gently. Heat to serving temperature over low heat, about 5 minutes.
5. Sprinkle with bacon or bacon bits before serving.

Two servings of about 1 cup each, 150 calories per serving.

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Potato Salad
1 2/3 cups
3 tablespoons
1 tablespoon
2 tablespoons
1/2 teaspoon
1/8 teaspoon
Dash Potatoes, cooked, peeled, diced (2/3 pound, about 2 medium)
Celery, chopped
Onion, chopped
Salad dressing, low-fat mayonnaise-type
Prepared mustard
Salt
Pepper

1. Mix potatoes, celery and onion.
2. Mix salad dressing, mustard, salt and pepper. Stir lightly into potato mixture.
3. Chill.

Two servings of about 3/4 cup each, 160 calories per serving

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Split Pea Soup
1 3/4 cup
2/3 cup
2/3 cup
1/2 teaspoon
1/8 teaspoon
1/8 teaspoon
1
4 1/2 cups Dried split peas
Onion, chopped
Carrot, shredded
Salt
Pepper
Oregano leaves
Bay leaf
Boiling water

1. Add all ingredients to boiling water.
2. Return to a boil. Reduce heat, cover and boil gently until peas are tender, about 40 minutes.
3. If necessary, uncover and cook, stirring occasionally, until desired thickness is obtained, about 5 minutes.
4. Remove bay leaf.
5. Serve half of the soup. Refrigerate remaining 2 2/3 cups for use at another meal.* The soup will keep 3 to 4 days in the refrigerator.

Four servings of about 1 1/3 cups each, 330 calories per serving.

*Note: To reheat soup, stir in 1/4 cup water. Heat until soup starts to boil, stirring as needed to prevent sticking.

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Prune Puree/Prune Butter/Other Fat Substitutions

Prune puree: Combine 1 1/3 cups (8 ounces) pitted prunes and 6 tablespoons water in container of food processor. Pulse on and off until prunes are finely chopped. Makes 1 cup. Another option is to make prune butter by blending 1 pound of prunes with 1 cup of hot water.

Use in baking: Use prune puree in baked products to replace up to 1/2 the fat without flavor or texture being compromised according to researchers at Pennsylvania State University. Other fat substitutes that you may want to try are apple butter, applesauce, bananas and yogurt.
Baking Mix
3 cups
3 cups
3 tablespoons
1 1/2 teaspoons
3/4 cup
3/4 cup Whole-wheat flour
All-purpose flour
Baking powder
Salt
Nonfat dry milk
Vegetable shortening

1. Mix dry ingredients thoroughly.
2. Cut in shortening with pastry blender or mixer until fine crumbs are obtained, and shortening is evenly dispersed.
3. Store, tightly covered, in refrigerator. Use within 3 months.
4. Use for biscuits or muffins.

About 8 cups mix.

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Apple Cobbler (using Baking Mix)
1 tablespoon
1 tablespoon
1/8 teaspoon
3/4 cup
2 medium
3/4 cup
2 tablespoons
3 tablespoons Cornstarch
Sugar
Ground cinnamon
Water
Apples, tart, pared, sliced
Baking Mix
Process American cheese, shredded
Water

1. Preheat oven to 400 degrees F.
2. Mix cornstarch, sugar and cinnamon in saucepan. Add 3/4 cup water, and mix well. Add apples.
3. Cook over low heat, stirring occasionally, until liquid thickens and apples just begin to soften, about 6 minutes.
4. Pour into 1-quart casserole.
5. Stir biscuit mix and cheese together. Add 3 tablespoons water, and mix well. Spread on top of apple mixture.
6. Bake until top is lightly browned, about 30 minutes.

Four servings of about 1/2 cup each, 155 calories per serving.

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Applesauce Muffins (using Baking Mix)
1 1/2 cups
1 tablespoon
1/2 teaspoon
1
1/2 cup
1/4 cup Baking Mix
Sugar
Cinnamon
Egg white, slightly beaten
Applesauce, unsweetened
Water

1. Preheat oven to 400 degrees F.
2. Grease muffin tins.
3. Stir mix, sugar and cinnamon together.
4. Mix egg white, applesauce and water thoroughly. Add to dry ingredients. Stir until dry ingredients are barely moistened (batter will be lumpy).
5. Fill muffin tins two-thirds full.
6. Bake until lightly browned, about 20 minutes.

Eight muffins, 105 calories per muffin.

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Biscuits (Using Baking Mix)
1/3 cup
1 1/2 cups Water
Baking Mix (pg. 3)

1. Preheat oven to 425 degrees F.
2. Stir most of the water into mix. Add rest of water as needed to make a dough that is soft but not sticky. Shape dough into a ball.
3. Pat or roll dough into a rectangle about 8 by 4 inches; cut into eight pieces.
4. Place on ungreased baking sheet.
5. Bake until lightly browned, about 15 minutes.

Eight biscuits, 90 calories per biscuit.

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Carrot-Raisin Bars
1/3 cup
2 tablespoons
2 tablespoons
1 large
1 teaspoon
1/4 cup
3/4 cup
1 teaspoon
3/4 teaspoon
1/4 teaspoon
1/2 cup
1/4 cup
1/2 cup Sugar
Margarine, softened
Prune puree
Egg
Vanilla
Water
Flour
Baking powder
Ground cinnamon
Salt
Quick-cooking rolled oats
Raisins, chopped
Carrot, shredded

1. Preheat oven to 350 degrees F.
2. Spray an 8-inch by 8-inch pan with cooking spray.
3. Beat sugar, margarine and prune puree with an electric mixer at medium speed until well blended, about 2 minutes. Add egg and vanilla. Beat well. Mix in water.
4. Mix flour, baking powder, cinnamon and salt. Add to egg mixture. Mix until blended.
5. Mix in oats, raisins and carrot.
6. Spread dough in pan.
7. Bake until toothpick inserted into center comes out clean, about 25 minutes.

Twenty-four bars, 60 calories per bar.

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Stewed Prunes
1 cup
1 1/2 cups
2 teaspoons Dried prunes
Water
Sugar, if desired

1. Put prunes, water and sugar (if used) in a pan. Cover and boil gently about 20 minutes until prunes are tender. * Add a little water during cooking, if needed.
2. Cool prunes in the liquid. Store in refrigerator.

Four servings, about 1/3 cup each.

*Note: Cook prunes only 10 minutes for use in other recipes. Do not add sugar. Makes 3/4 cup cut-up cooked prunes.

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Other fact sheets in this series include:

Planning Thrifty Meals for Small Families, Bulletin #4330
*

Ideas for Planning Thrifty Menus, Bulletin #4331
*

Buying Food for Thrifty Small Families, Bulletin #4332
*

Thrifty Recipes: Maine Dishes, Bulletin # 4333

Prepared by Nellie Hedstrom, Extension nutrition specialist

Source: “Thrifty Meals for Two: Making Food Dollars Count,” USDA Home and Garden Bulletin #244.

Putting knowledge to work with the people of Maine

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