If you eat only when you ‘re hungry, if you don’t feel guilty about what
you’re eating, and if you stop eating when you’re full—you are an
“intuitive eater.”

Tips on how to change

…Reject the “diet mentality”
Throw out the diet books and magazine articles that make rosy promises.
If you allow even one small hope to linger that “a new and better diet”
is just around the corner, you won’t be free to discover intuitive
eating.
…Honor your hunger
Keep your body well-fed; otherwise, you can trigger a primal drive to
overeat. If you become very hungry, all your good eating intentions
will vanish.
…Make peace with food
Give yourself unconditional permission to eat.
…Respect your body
Accept your genetic blueprint. It’s difficult to reject the diet
mentality if you’re overly critical of your body shape.
…Feel your fullness
Listen to your body for signal that you are no longer hungry. Pause
in the middle of eating and ask yourself how the food tastes and what
your current “fullness” level is.
…Discover satisfaction
When you eat that you really want in a pleasant environment, you feel
satisfied and content. By giving yourself this experience, you’ll find
that it takes much less food to decide when you’ve had enough.
…Cope with your emotions with out using food
Find non-food ways to resolve stress, frustratrion, fatigue, anger,
loneliness, etc.
…Challenge the food police
Put your foot down and say “NO!” to thoughts that say you’re “good” for
skipping lunch or “bad” because you ate a piece of cake.
…Exercise
Keep it simple–a little goes a long way. Try 15 min of
exercise before
work and 15 minutes before dinner.
…Honor your health
Make food choices that honor your health and you taste buds–while
making you feel good.

Source: Intuitive Eating: A Recovery Book for the Chronic Dieter, Evelyn
Tribole and Elyse Resch, $21.95

UPSIDE DOWN APPLE GINGERBREAD

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

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 c Margarine, melted
2 lg Apples, sliced
1 1/3 c Sugar
1 1/4 c Margarine
1 1/4 c Sugar
1 Egg
2 c Flour
1 1/4 c Molasses
1 1/3 c Brown sugar
1 t Soda
1 t Ginger
1 t Cinnamon
1 t Cloves
1 1/4 ts Salt
3 1/2 c Hot tea

Pour melted margarine into a 9″ dish place apples in
dish, sprinkle with brown sugar. Mix other
ingredients together pour over apples. Bake at 350
degrees about 45 min. Cool in pan 4 or 5 min., invert
onto serving plate.

~-

– – – – – – – – – – – – – – – – – –

Title: BAHAMA BREEZE
Categories: Alcohol, Beverages
Yield: 4 servings

1 oz Rum, dark
1/2 oz Liqueur, banana
1/2 oz Liqueur, apricot
1/2 oz Rum, coconut
1/4 oz Grenadine
1/4 oz Honey
1/2 oz Juice, lemon
1 oz Juice, orange
1 oz Juice, pineapple

Blend well with a couple ice cubes. Pour over ice in tall glass. Garnish
with orange, cherry, etc.

Got this recipe from the bartender at our hotel on Elbow Cay years ago.

Posted on GEnie by F.ST.JOHN1 [Fred], Nov 27, 1991 MM by Sylvia Steiger,
GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator, net/node
004/005

—–

Title: PINEAPPLE-PEACH FRAPPE’
Categories: Diabetic, Beverages, Kids, Low-fat/cal
Yield: 6 sweet ones

1/2 c Pineapple;water-packed
-Chunks
1/2 c Pineapple juice; unsweetened
2 Water-packed peach halves;
-Canned and dice
1 c Low-fat yogurt;plain,
-unsweetened
1 c Skim milk;
Sugar subsitute to equal 2
-tablespoons sugar

1. Combine pineapple, juice, and peaches in container
of an electric blender or food processor; process
until pureed. 2. Add yogurt, milk, and sugar
subsititute; continue to process until smooth and
thickened. 3.Pour into individuals glasses, and serve
immediately. Food Exchange Per-Serving: 1 FRUIT
EXCHANGE + 1 MILK EXCHANGE; CAL: 133; CHO: 6 MG; CAR:
23 GM; PRO: 7 GM; FAT: 1 GM; SOD: 103 MG;

Source: All New Cookbook For Diabetics And Their
Families Brought to you and yours via Nancy O’Brion
and Her Meal Master Typed for you and yours by her
neighbor Sophia Robinson=age 12

—–

PENNE W/ EGGPLANT RICOTTA SALATA

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main dish Italian
Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/4 c Olive oil
2 tb Olive oil
1 lg Eggplant
Cut into 1/4 inch
Dice
3 md Garlic cloves
1 Finely chopped leaves of
1 fresh rosemary sprig
Salt Pepper
1 pt Cherry tomatoes
1 lb Penne rigate
1/4 lb Ricotta salata cheese,
Crumbled

In large pot, bring 4 quarts of water to a boil for the pasta.
Meanwhile, in a large skillet, warm 3 tablespoons olive oil over
medium heat. Add eggplant and cook, stirring frequently, until it
starts to soften and brown, about 10 minutes. Add half of garlic
and all the rosemary and cook until the garlic is slightly golden,
about 2 minutes. Season with salt and pepper.
In a medium non reactive skillet, heat remaining three tablespoons of
olive oil. Add tomatoes and cook over high heat, tossing until
slightly softened, about three minutes. Stir in remaining garlic and
season with salt and pepper.
Salt the boiling pasta water. Add the penne until al dente about 13
minutes. Drain the pasta and return it to the pot. Add the ricotta
salata and toss. Add the eggplant and toss again. Add the tomatoes
and toss gently. Transfer the pasta to a large warmed bowl or
platter and serve immediately.

– – – – – – – – – – – – – – – – – –

Title: Mashed Winter Squash
Categories: Diabetic, Side dishes, Vegetables
Yield: 4 sweet ones

1 3/4 lb Winter squash; Ground cinnamon for garnish
1/2 ts Vegetable oil; -(optional)
1 1/2 tb Margarine; cut into pieces;

Preheat oven to 350 degrees Cut each squash into lengthwise quarter;
scoop out seeds and discard. Score yellow meaty part of each quarter
with a knife. Brush bottom of a shallow baking pan with the
vegetable oil. Place squash pieces in pan with remove skin from
squash and put squash pulp into a bowl; beat until fluffy; add
margarine and beat it in well. If desired, garnish with sprinkle of
cinnamon.

Food Exchange per serving: 1/2 FAT EXCHANGE + 1 STARCH EXCHANGE;
Low-sodium diets: This recipe is excellent.

Source: The Art of Cooking for the Daibetic by Mary Abbott Hess,
R.D.,M.S and Katharine Middleton

MMMMM

Title: YANG CHOW EGGPLANT IN HOT SPICY GARLIC SAUCE
Categories: Chinese, Main dish
Yield: 2 servings

Vegetable oil
1 lb Japanese eggplant, peeled
-and cut into 3×1-inch
-pieces
1/4 ts Minced ginger root
1/4 ts Minced garlic
1/3 lb Ground pork or chicken
1/2 c Shredded bamboo shoots
2 tb Cooking wine
1/3 c Chicken broth
2 tb Soy sauce
2 ts Sugar
1 ts Vinegar
Chile oil
1 1/2 ts Cornstarch
3 ts Water
1 ts Minced green onions
5 Drops sesame oil

Heat about 1/2 cup vegetable oil in skillet. Add
eggplant pieces. Fry 2 to 3 minutes until golden.
Remove from pan and drain on paper towels.

Combine 1 teaspoon vegetable oil, ginger and garlic in
wok. Heat until hot. Add pork, bamboo shoots, cooking
wine, broth, soy sauce, sugar, vinegar and chile oil
to taste. Cook and stir until sauce begins to boil.

Add eggplant and toss to coat well. Bring to boil and
cook 30 seconds longer. Mix cornstarch with water to
make paste. Stir into sauce mixture and cook 30
seconds. Turn heat off. Add green onions and sesame
oil. Makes 2 main course, or 3 to 4 appetizer servings.

—–

BENNE-OYSTER SOUP

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Soups Oysters

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb Benne (sesame seeds)
1 c Oyster liquor, drained from
-the oysters
1 c Cream
12 lg Oysters, shucked

Caynne pepper and freshly ground black pepper

On a baking sheet in a preheated 350 degree F. oven or
in a heavy bottomed pan over medium heat, cook the
benne seeds until evenly browned, about 10-15 minutes.
Remove to a mortar and grind with a pestle, until a
paste forms, adding a few drops of oyster liquor or
cream if necessary. Heat the cream and oyster liquor
together in a saucepan. Gradually stir in the benne
paste, the add the oysters and continue to heat until
oysters are just curled. It takes only a minute.
Season with cayenne and black pepper. Serves 2.

SOURCE: *Hoppin’ John’s Lowcountry Cooking Published
Early American Life
8/93 POSTED BY: Jim Bodle 9/93

– – – – – – – – – – – – – – – – – –

Title: Grainy Sherry Mustard
Categories: Misc
Yield: 16 servings

1/4 c Mustard seeds 1/3 c Sherry wine vinegar
2 ts Mustard powder 1/2 ts Salt
1/4 c Water 1/4 c Light corn syrup
1/4 c Sherry

1. Whirl mustard seeds, mustard powder and water in blender 1
minute until coarsely pureed to paste. Let stand at room temperature
at least 2 hours. 2. Combine mustard mixture, sherry, sherry wine
vinegar and salt in top of small double boiler. Cook over boiling water,
stirring occasionally, 10 minutes or until slightly thickened. Return to
blender. Add corn syrup. Whirl until well mixed. Refrigerate in covered
container at least overnight or up to 1 month.

—–

Title: Gateau de mousse a la nectarine
Categories: Desserts
Yield: 1 servings

Nectarine mousse:
1 1/2 lb Nectarines
1/2 c Sugar
5 ts Unflavored gelatin
1/4 c Lemon juice
1/4 c Peach schnapps
1 1/2 c Heavy cream, well chilled
Genoise cake (see recipe)
Peach syrup:
1/4 c Sugar
1/3 c Peach schnapps
Peach glaze:
1 1/4 ts Unflavored gelatin
3/4 c Peach preserves or jam
3 tb Peach schnapps

Halve, pit, and chop nectarines and, in a heavy saucepan, combine
them with sugar and 1/2 cup water. Bring to a boil, stirring, and
cook it at a slow boil, stirring occasionally, for 15 minutes. In a
food processor, puree the mixture and force it through a fine sieve
into a large bowl, pressing hard on the solids.

In a small saucepan, sprinkle gelatin over the lemon juice and
schnapps, let it soften for 5 minutes, then heat mixture over low
heat, stirring, until gelatin has dissolved. Stir gelatin into
nectarine puree, blending the mixture well. Let it cool to room
temperature.

In a chilled bowl, beat the cream until it holds soft shapes, (not as
stiff as soft peaks) and fold it into the nectarine mixture.

Trim the Genoise and cut it into three layers, horizonally.

Peach Syrup: In a small saucepan, combine the sugar and 1/4 cup
water. Bring to a boil, stirring until sugar is dissolved, and stir
in the schnapps. Let the syrup cool to room temperature. Assembly:
Center one layer in the bottom of a 9-1/2-inch springform pan and
brush with half the peach syrup. Pour half the mousse over the cake
and top it with another layer of Genoise. Brush with the remaining
peach syrup and pour the remaining mousse over the cake, rapping on
the side of the pan to expel any air bubbles and smoothing the
surface. Chill for 2 hours, or until it is set.

Peach Glaze: In a small bowl, sprinkle gelatin over 3 Tbsp cold
water and let it soften for 5 minutes. In a small saucepan, combine
the preserves and schnapps, bring mixture to a boil, stirring, and
simmer it for 1 minute. Remove pan from heat, add gelatin mixture,
stirring until gelatin is dissolved, and strain the mixture through a
fine sieve into a bowl, pressing hard on the solids.

Assembly: Pour all but about 2 Tbsp of Peach Glaze over top of
the mousse cake, covering it completely, and chill the cake for 2
hours, or until glaze is set.

While cake is chilling, in a food processor, grind the remaining
Genoise layer into fine crumbs. Toast the crumbs in a jelly-roll pan
in a preheated 350f oven for 5-8 minutes or until they are golden.
Reserve.

Cut half the nectarine into thin slices, and arrange them
decoratively on top of the cake in a pinwheel pattern. Brush the
remaining glaze over the nectarine slices and chill the cake,
covered, for 1 hour, or until the newly applied glaze is set.

Run a thin knife around the edge of the pan and remove the side of
the pan. Working over a sheet of wax paper, coat sides of cake with
the cake crumbs.

Let cake stand at room temperature for 20 minutes before serving.

a 1989 Gourmet Mag. favorite

MMMMM