SESAME MEAL

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 c Sesame seeds
1/2 ts Sea salt

Place 2 tablespoons of the sesame seeds in a blender
and blend well. Add the remaining seeds by 2
tablespoon measurements, blending well after each
addition. Mix in the salt.

Use as a dressing on salads, casseroles, and broled
vegetables, or as a condiment.

Makes 1 cup

From _The Cookbook for People Who Love Animals_ from
Gentle World

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Title: Purple Plum Chiffon Pie
Categories: Pies, Desserts
Yield: 6 servings

1 1/4 lb Fresh purple prune plums
1 c Sugar
1 1/2 pk Envelopes unflavored gelatin
2 Egg whites
1/2 c Heavy cream,whipped
Whipped cream for garnish
1/4 c Water
1 tb Lemon juice
1/4 c Water
ds Salt
1 Baked pastry shell (9")

Wash; halve and pit plums. Place in large saucepan with 1/4 cup water.
Cover and simmer over low heat until tender,about 10 minutes. Puree
plum pulp and liquid in blender. Measure 2 cups puree,adding water if
necessary. Add sugar and lemon juice. Stir until sugar is dissolved.
Soften gelatin in 1/4 cup cold water. Dissolve over hot water. Chill
until slightly thickened. Beat egg whites with salt until stiff, but
not dry. Fold egg whites and whipped cream into plum mixture. Pile
into pastry shell. Chill until firm. Garnish with whipped cream, if
desired. Makes 1 ea 9″ pie.

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Title: GREEN PEAS MUSHROOMS
Categories: Diabetic, Side dish
Yield: 4 sweet ones

1 c Water;
2 c Green peas; fresh or frozen
1 ts Vegetable oil;
4 lg Mushrooms; sliced
3 Green onions; chopped
1 tb Low-sodium soy sauce;

In a saucepan, bring water to a boil, add peas and
cook 5 minutes or until just tender. Drain.
Meanwhile, heat oil in a non-stick skillet and saute
mushrooms and green onions until tender. Combine with
peas and toss with soy sauce. Food Exchange per
serving: 1 STARCH/BREAD EXCHANGE; CAL: 80; CHO: 13g;
PRO: 4g; SOD: 221mg: FAT: 2g;

Source: Light Easy Diabetes Cuisine by Betty Marks
Brought to you and your via Nancy O’Brion and her

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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

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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)

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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.

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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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