MOUSSAKA SOUP

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Main dish Soups
Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 ea Eggplant — Small
4 tb Olive Oil
8 c Lamb Stock — See Recipe 9
1/2 c Lamb — Cooked, Cubed
1/4 ts Salt
1/2 ts Oregano Leaves — Dried
2 ea Tomatoes — Lg, Chopped
1/2 c Peas — Frozen
—–GARNISH—–
1 x Grated Parmesan Cheese

Peel the eggplant and cut into 1/2-inch cubes. Heat
the olive oil in a 2 1/2-quart saucepan and brown the
eggplant. Add the stock, lamb, salt and oregano.
Bring to a full boil. Reduce the heat, cover and
simmer for 5 minutes or until the eggplant is very
soft. Add the tomatoes and peas and cook an
additional 2 minutes. Serve hot with a garnish of
grated Parmesan Cheese.

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I thought I’d write down the things that
helped me the most to get started on VLF
eating habits and are making it easy to
stay there, too:

1) Rice Cooker. Cost: 40.-. With Steamer inset.
Allows me to cook FF foods with minimal
effort, especially for lunches to take to work.

2) Full spice rack with herbs, spices, FF sauces,
vinegars, FF dressings, etc. Allows me to
cook interesting foods without shopping.
Cost varies, but was built up gradually.

3) A larder, stocked with canned veggies, FF
snacks, and a freezer compartment with
a selection of favorite frozen veggies.
Allows me to snack on the healthy foods that
I prefer. Cost: Comes from food budget. I
actually spend less on food than I used to.

4) Bread Maker. Cost: 200.-. Sweet breads,
spicy breads, heavy breads, light breads,
all FF, fresh and enticing. Who needs chips!

5) The Ornish book with many, many gourmet
recipes. My family is in the deli food
business. Gourmet food is a basic food
group to me. Thank Ornish I don’t have to
live without it! Cost: ~20.- for hardcover
version.

6) This mailing list. You all know the benefits….
Cost: Free or cost of email carrier.

Note on cost: I have definitly passed the break-even
point of the initial investments. Healthy
ingredients are cheaper! Isnt’ that funny!

Title: Cock-A-Leekie Soup
Categories: Polkadot, Epona, Soups/stews, Poultry
Yield: 1 Servings

1 lg Onion, chopped
2 lg Stalks celery, chopped
6 Carrots, chopped
1 lg Roasting chicken
3/4 c Pearl barley
6 Peppercorns
4 Cloves
6 lg Leeks
Salt pepper to taste
1/2 c Fresh parsley, chopped
3 qt Water (approx.)
1/2 c Chopped prunes, figs, or
Raisins

In a large kettle, place onion, celery, carrot, and spices. Clean
leeks thoroughly; chop coarsely, discarding any tough parts. Rinse
chicken and discard any excess fat. Add to kettle with leeks and
barley. Cover with 3 qts. of water (or however much it takes to
cover chicken). Bring to a boil, skimming top. Reduce heat to
medium and simmer, partially covered for 1 hour. Remove chicken, bone
and chop, then return to kettle. Add salt, pepper, parsley, and
prunes. Cook 15 minutes.

(recipe by Diane Napolitan of The Upper Crust)

* The Polka Dot Palace BBS 1-201-822-3627. Posted by EPONA

MMMMM

Title: Meat Stock (Broth)
Categories: Meats, Canning
Yield: 1 text

Beef: Saw or crack fresh trimmed beef boes to enhance extraction of
flavor. Rinse bones and place in a large stockpot or kettle, cover bones
with water, add pot cover, and simmer 3 to 4 hours. Remove bones, cool
broth, and pick off meat. Skim off fat, add meat removed from bones to
broth, and reheat to boiling. Fill jars, leaving 1-inch headspace.

Chicken or turkey: Place large carcass bones in a large stockpot, add
enough water to cover bones, cover pot, and simmer 30 to 45 minutes or
until meat can be easily stripped from bones. Remove bones and pieces,
cool broth, strip meat, discard excess fat, and return meat to broth.
Reheat to boiling and fill jars, leaving 1-inch headspace.

Adjust lids and process following the recommendations in Table 1 or
Table 2 according to the canning method used.
Table 1. Recommended process time for Meat Stock in a dial-gauge
pressure canner.

Style of Pack: Hot. Jar Size: Pints, Quarts.
Process Time: 20 minutes for Pints, 25 minutes for Quarts.
Canner Pressure (PSI) at Altitudes of 0 – 2,000 ft: 11 lb.
2,001 – 4,000 ft: 12 lb.
4,001 – 6,000 ft: 13 lb.
6,001 – 8,000 ft: 14 lb.

Table 2. Recommended process time for Meat Stock in a weighted-gauge
pressure canner.

Style of Pack: Hot. Jar Size: Pints, Quarts.
Process Time: 20 minutes for Pints, 25 minutes for Quarts.
Canner Pressure (PSI) at Altitudes of 0 – 1,000 ft: 10 lb.
Above 1,000 ft: 15 lb.

===========================================================
* USDA Agriculture Information Bulletin No. 539 (rev. 1994)

—–

Title: CHOCOLATE SUGAR COOKIES
Categories: Cookies
Servings: 42

3 Squares BAKER’S Unsweetened
-Chocolate
1 c Butter or margarine
1 c Sugar
1 Egg
1 t Vanilla
2 c All-purpose flour
1 t Baking soda
1/4 t Salt
Additional sugar

Microwave chocolate and margarine in large microwavable bowl on HIGH 2
minutes or until margarine is melted. Stir until chocolate is completely
melted.

Stir 1 cup sugar into melted chocolate mixture until well blended. Stir in
egg and vanilla until completely blended. Mix in flour, baking soda and
salt. Refrigerate 30 minutes.

Heat oven to 375’F. Shape dough into 1″ balls; roll in additional sugar.
Place, 2″ apart, on ungreased cookie sheets. (If flatter, crisper cookies
are desired, flatten balls with bottom of drinking glass.)

Bake 8-10 minutes or until set. Remove from cookie sheets to cool on wire
racks.

Makes about 3 1/2 dozen cookies.

Prep. time: 15 minutes. Chill time: 30 minutes. Baking time: 8-10 minutes.

JAM-FILLED CHOCOLATE SUGAR COOKIES: Prepare Chocolate Sugar Cookie dough
as directed. Roll in finely chopped nuts in place of sugar. Make
indentation in each ball; fill center with your favorite jam. Bake as
directed.

CHOCOLATE-CARAMEL SUGAR COOKIES: Prepare Chocolate Sugar Cookie dough as
directed. Roll in finely chopped nuts in place of sugar. Make indentation
in each ball; bake as directed. Microwave 1 package (14 ounces) KRAFT
Caramels with 2 tablespoons milk in microwavable bowl on HIGH 3 minutes or
until melted, stirring after 2 minutes. Fill centers of cookies with
caramel mixture. Drizzle with melted BAKER’S Semi-Sweet Chocolate.

MMMMM

Beef In Costume For Halloween

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Halloween

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 (4 lb.) pumpkin
1 Pound lean ground beef
1 Cup chopped onion
Cooking oil
1/3 Cup chopped red pepper
1/3 Cup chopped green pepper
1 Clove minced garlic
1 Teaspoon salt
1/4 Teaspoon thyme
1/4 Teaspoon pepper
1 (7 1/2 Oz.) pitted ripe olives
1 (8 Oz.) Can tomato sauce
2 beaten eggs

Preparation :
Cut top from pumpkin; scrape out seeds and fibers. Simmer in salted water
to cover for 20 to 25 minutes or until almost tender. Drain. Brown beef
and onion. Add peppers and garlic. Cook one minute. Remove from heat,
stir in remaining ingredients. Spoon into pumpkin. Place “lid” on top.
Brush pumpkin with oil.

Bake at 350 degrees for 1 hour.

Let stand 10 minutes.

Cut into edges to serve.

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BAR ROOM SLAW (THE FOUR SEASONS RESTAURANT)

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Assorted Vegetables **
2 Egg yolks
1 tb Fresh lemon juice
1/2 ts Dijon-style mustard
Kosher salt
Freshly ground pepper
1 c To 1 1/2C olive oil
1 1/2 ts Red wine vinegar
Romaine lettuce leaves
Belgian endive, separated
-into leaves, rinsed
Watercress, rinsed, trimmed
Alfalfa sprouts

1. Select vegetables according to season, personal preference and
complementarity of colors, textures and tastes. Cut into very fine
julienne by hand or shred fine in food processor, using shredding disc. 2.
Whisk egg yolks, lemon juice, mustards, salt and pepper in medium bowl
until well blended. Add oil, drop by drop, whisking continuously, until
mixture is thick. Then continue whisking in oil in slow steady stream.
Stir in vinegar. 3. To serve, pour amount of dressing desired over
julienned vegetables in bowl; toss gently. Line individual salad plates
with romaine, endive and watercress. Top with dressed vegetables, dividing
evenly. Sprinkle with sprouts. ** Some vegetables to consider: carrot,
zucchini, red, green, and yellow bell pepper, celery, celeriac, summer
squash, chayote, Chinese cabbage, daikon, black radish, turnip, white and
red cabbage, cucumber, tomato, sugar snap peas, broccoli stems. Julienned
vegetables can be prepared ahead; refrigerate, wrapped in plastic wrap.
Make dressing just before serving. Use one cup of julienne vegetables per
person.

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Crispy Quail Salad

Recipe By : COOKING RIGHT SHOW #CR9750
Serving Size : 1 Preparation Time :0:00
Categories : New Text Import Cooking Right Show

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 Tablespoons Hoisin Sauce
2 Tablespoons Dark Soy Sauce
1 Tablespoon Oyster Sauce
1 Tablespoon Chinese Chile Paste With Garlic
2 Teaspoons Garlic — minced
1 Tablespoon Ginger — minced, peeled
1/4 Cup Dry White Wine Or Water
6 Quail — boned, butterflied
Vegetable Oil For Frying
1 Cup Rice Flour
1 Teaspoon Ground Cayenne
1/2 Teaspoon 5 Spice Powder
1 Teaspoon Salt
1 Cup Julienned Red Pepper — seeded, stemmed
1 1/2 Cups Jicama <> — peeled, julienned
1 1/2 Cups Cucumber — peeled, seeded
1/2 Cup Scallions — cut on the bias
1/2 Cup Carrots — julienned
Honey-Lemon Vinaigrette (Recipe Included)
–Garnish–
Cilantro Sprigs
–Honey-Lemon Vinaigrette–
2 Tablespoons Shallots — finely minced
1/3 Cup Olive Oil
1/2 Cup Fresh Lemon Juice
3 Tablespoons Honey — or to taste
Salt And Freshly Ground Black Pepper

FOR THE QUAIL:
In a blender, combine hoisin, soy sauce, oyster sauce, chile paste, garlic,
ginger and wine and pulse to make a smooth mixture. Whisk together and add
quail and toss to coat evenly. Marinate refrigerated for at least 2 hours.

Add oil to a depth of 1 inch to a deep pan and heat to 350 degrees (use a
thermometer). Combine flour, cayenne, 5 spice and salt together on a plate.
Remove quail from marinade and wipe off excess marinade. Light coat with
flour mixture and deep fry quail in batches until golden brown and crispy
(6-8 minutes). Check at leg joint to make sure quail is cooked through. Keep
quail warm in a low oven and make sure oil returns to 350 degrees before
adding new ones.

Toss the peppers, jicama, scallions and carrots together with 1/3 cup or so
of the vinaigrette and arrange attractively on plates. Top with a warm quail
and serve immediately garnished with cilantro sprigs. Yield: 6 servings

FOR THE VINIAGRETTE:
Saute the shallots in the olive oil until soft but not brown. Set aside in a
mixing bowl to cool. Whisk in the lemon juice, honey and salt and pepper to
taste.
Store refrigerated up to 5 days.

Yield: approximately 1 cup

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NOTES : Show 10/25

Title: COUNTRY STYLE VENISON STEW
Categories: Wild game
Yield: 6 servings

1/2 lb Bacon or salt pork
2 lb Venison steak
4 tb Flour
6 c Water or beef stock
1 lg Tomato, chopped
2 md Carrots, sliced
2 md Stalks celery, sliced
2 md Potatoes, in 1″ cubes
1 Dozen small white onions
1 tb Chopped parsley
1 c Fresh green peas
Salt and pepper to taste

Cut bacon into 1″ cubes and saute in large saucepan until lightly
browned. Remove and set aside.
Cut venison into 1 1/2 or 2″ pieces and brown over high heat in 4 T
bacon drippings. Stir in flour. Lower heat and let brown 2-3 minutes,
stirring several times. Add liquid and let it simmer 1 hour or more
until venison begins to get tender, add more liquid as necessary.
Add all the other ingredients, except peas, and continue to simmer to
make a thick stew. Simmer peas in a separate pan until done. Strain
and spoon over or around stew when served. Great accompanied by
buttered corn muffins and a salad.

—–

Grilled Tuna and Cheese Sandwiches

Recipe By : Starkist Co
Serving Size : 3 Preparation Time :0:00
Categories : Seafood Hot Sandwiches

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 slices Bread
3 tbsp Butter or margarine — soft
3 slices American cheese
6 oz Starkist Chunk White Tuna — drained and flaked

1. Spread one side of each slice of bread with butter. 2. Top three bread
slices with cheese, tuna and second bread slice. 3. Grill 1 to 2 minutes
per side to lightly brown. Makes 3 sandwiches.

http://www.starkist.com
Shared by Sherilyn Schamber

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