Date: Thu, 29 Jul 93 15:01:29 EDT
From: jmemon@lehman.com (Janine Memon)

From Eat More, Weigh Less by Dean Ornish

Pasta with Red Peppers, Lemon, Greens, White Beans

2, 3 red or yellow peppers
Vegetable broth or chicken stock (for non-veg)
Greens (I’ve used Swiss Chard and Escarole but Broccoli-Rape might be
good also)
Garlic
Lemon
Grated lemon rind
Pasta (I’ve used Orrechiette and Farfalle)
White Cannellini Beans (I used canned, the recipe calls for fresh –
canned works fine)
fresh pepper
salt

Cook peppers in broth approx 8-10 minutes
Add greens, garlic, lemon and rind to taste
Cook till greens are wilted, about 5-8 minutes
Add white beans and bean liquid
Add fresh pepper, and salt to taste
Add cooked pasta, mix and enjoy!

This is the recipe I’ve created after eating Applebee’s pizza appetizer. I
mixed the ingredients ahead of time while cooking other items, then all I
had to was split the bread open, put the toppings on and bake!

Spinach Pizza

Ingredients:

Pita Bread (2 or 3 whole)
1 – 10oz pkg frozen spinach
1/3 cup nutritional yeast
1 med. onion
5 or 6 plum tomatoes
8 oz pkg fresh mushrooms
3-4 cloves garlic
1 tsp of each of the following spices:
basil, parsley, cayenne pepper
1/2 to 1 cup rice milk
4 tbsp flour

Thaw spinach completely, press out all water. Heat milk in saucepan, when
hot but not boiling stir in flour. Stir until sauce begins to thicken, turn
heat down. Add nutritional yeast and spinach. Stir constantly until thick
and gooey, only about 3-4 min.
In separate pan, saute onion, garlic, until onion is tender. Stir in
tomatoes, mushrooms, and spices. Saute until just done. Preheat oven to
425. Using a very sharp bread knife, split each pita bread so that you have
two round flat pieces instead of one thick one. Place each piece of bread
on a cookie sheet or pizza pan. Spread spinach sauce over each. Top with
tomato mixture, being careful to avoid the juice. Bake for 5 to 7 min.
Watch closely so that the edges of the pita don’t burn. Makes a nice
crunchy crust. This made enough for 5 individual pizzas. Sorry, I don’t
have nutritional info.

Title: Kona Banana Bread
Categories: breads
Yield: 1

3/4 c butter; softened
1 1/2 c sugar
3 ea eggs
1 1/4 c banana; mashed
1 3/4 c flour
1 1/4 ts baking soda
3/4 ts salt

Mix in order and pour into a greased 13×9 pan. Bake at 350 degrees for

35-40 minutes. (In a glass pan, 325 for 30 minutes) Makes good muffins

too. (25 minutes in muffin tins.) Chocolate chips are a good addition
to
the muffins.

Contributor: Carol Mitchell
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FIELD RIPENED TOMATOES WITH GREEN BEANS AND 100-YEAR

Recipe By : Chef du Jour
Serving Size : 0 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 red tomatoes
2 yellow tomatoes
1 tablespoon diced shallots
1 teaspoon extra virgin olive oil
Coarse fleur de sel salt to taste
White pepper to taste
1 tablespoon fresh basil, julienned
1 cup blanched green beans
1 cup mesclun greens
1 teaspoon 100 year old Balsamic vinegar

Slice the tomatoes 1/2-inch thick and place in a shallow dish. Add the
diced shallots, olive oil, salt and pepper. Add julienne of basil.
Marinate
for two hours. Serve chilled with green beans and mesclun greens to
garnish. Drizzle on a few drops of the Balsamic and serve.
Yield: 4 servings

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NOTES :

Low Fat Caramel Custard (FLAN)

Recipe By : Clebert@aol.com
Serving Size : 8 Preparation Time :0:00
Categories : Desserts Kitmail17
Healthwise

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 Qt BOILING WATER
3/4 C SUGAR CARMELIZED
3 C SKIM MILK
ZEST OF 2 LEMONS
1 Pkg EGG SUBSTITUTE (4-EGG EGG BEATERS) — or 3 eggs
1/2 C SUGAR
1/4 Tsp SALT
2 Tbsp PURE VANILLA EXTRACT (OR 1 VANILLA BEAN)

1- PRE-HEAT OVEN TO 350F.
2- PLACE WATER ON HEAT
3- PREPARE BAIN MARE’ (WATER BATH)-PUT 8 PYREX CUSTARD CUPS (OR USE COFFEE
MUGS) IN A 3 IN DEEP ROASTING PAN. COVER THE BOTTOM OF THE PAN WITH COLD
WATER. 4- PLACE THE LEMON ZEST AND SKIM MILK IN A SAUCEPAN, HEAT TO SCALDING.
5- PUT 3/4 C SUGAR IN SAUCEPAN ON HIGH HEAT. STIR CONSTANTLY UNTIL ALL THE
SUGAR MELTS AND CARMELIZES. — EXERCISE CARE WITH THE MOLTEN SUGAR,IT IS
VERY HOT AND CAN CAUSE SEVERE BURNS. IF THE SUGAR SMELLS BURNT, TRY AGAIN.
6- AS SOON AS THE SUGAR IS MOLTEN AND CARMELIZED, POUR ABOUT TWO Tbsp OF THE
SOLUTION IN THE BOTTOM OF EACH OF THE CUSTARD CUPS AND ALLOW IT TO SOLIDIFY.-
BEAT THE THREE EGGS, 1/2 C SUGAR AND 1/4 Tsp SALT TOGETHER AND STRAIN THE
SCALDED MILK INTO IT (TO REMOVE THE LEMON ZEST). 7- MIX THE EGG AND MILK
MIXTURE WELL, ADD THE VANILLA AND FILL THE CUPS TO WITHIN 1/4 IN OF THE TOP.
(THE CUSTARD MIXTURE SHOULD BE ABOUT 3/4 TO 1 IN DEEP IN THE CUPS.).
8- PLACE THE PAN WITH THE CUPS IN THE PRE-HEATED OVEN, POUR ENOUGH WATER
INTO THE PAN TO COME UP TO 1/4 IN OF THE TOP OF THE CUSTARDS, AND BAKE FOR 45
MINUTES OR UNTIL THE CUSTARD FIRMS UP AND STARTS TO BROWN ON TOP. — DO
NOT OVERCOOK OR THE CUSTARD WILL HAVE A GRAINY TEXTURE. INSTEAD OF ITS
INTENDED CREAMY, HEAVENLY SMOOTHNESS. (Ann’s Note: when a knife inserted in
the center of a cup comes out clean, it’s done)
9- REMOVE FROM OVEN AND THE WATER BATH, AND COOL TO ROOM TEMP. PLACE IN THE
FRIDGE UNTIL COLD.
10-TO SERVE, CUT AROUND THE TOP OF THE CUSTARD AND TURN UPSIDE DOWN ONTO A
SMALL PLATE. COVER WITH THE LUSCIOUS CARMEL SAUCE IN THE BOTTOM OF THE
CUP AND ADD A DASH OF FRESHLY GROUND NUTMEG IF DESIRED. GARNISH WITH A
SMALL FRESH MINT LEAF. COPYRIGHT 1994 CHARLES C. LEBLANC

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NOTES : Per serving: 163 calories, .2 gr. fat, 9% of calories from fat, 2 mg.
cholesterol

Title: Taro
Categories: Diabetic, Vegetables
Yield: 4 servings

4 Taro corms 2 Garlic cloves,
crushed (opt)
1/4 c Chard, chopped (optional) Oyster or other dip
sauce (o

Other names for taro are dasheen, elephant’s ear, nampi, arum lily,
cocoyam, yautia, malagna, eddo and kolokassi. Asiatic people steam,
boil or stew taro. Hawaiians make poi from it and also stew the
leaves.

Peel the taro. Soak in cold water until ready to cook. Boil in water
to cover, or steam in a bamboo steamer. Serve plain as you would
boiled potato.

To season taro, drain and cut into cubes while still hot. Combine
with chard and garlic. Heat a wok or skillet with just enough
vegetable oil to coat the bottom. Stir-fry taro mixture for 1
minute. Serve hot or cold with dipping sauce if desired.

1/2 cup without any optional ingredients – 92 calories, 1 1/2 starch
exch. 22 grams carbohydrate, 2 grams protein, 10 mg sodium, 319 mg
potassium

Adapted from Diabetic Cooking from Around the World by V. Chantiles
1989 Shared but not tested by Elizabeth Rodier Jan 94.

MMMMM

BRUNSWICK STEW (SOUP)

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Soups/stews

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb Bacon fat
1 lg Onion — sliced
1 Chicken — cut in half
1 lb Beef stew meat — in bite-size
1 tb Flour
1 lb Baked ham (leftover)
8 c Cold water
1 tb Salt
Fresh ground black pepper
1/2 ts Dried thyme
1/4 ts Red pepper flakes
1 lg Canned tomatoes
2 md Potatoes — diced
1 c Frozen corn kernels
1 c Frozen lima beans
1 c Frozen okra — sliced
1 c Frozen green beans
1/4 c Fresh parsley — chopped

Recipe by: Someone in Georgia, North Carolina, or
Virginia In a large heavy kettle, heat bacon fat and
add onions. Saute until lightly browned. Dust beef
with 1 tablespoon of flour, add to kettle along with
chicken and brown. Add the ham, cold water, salt,
black and red pepper, and thyme. Bring to boil then
reduce heat and simmer for 2 hours covered, or until
meat is tender. Remove meats from stock and strain
stock. Skim any excess fat from stock, and return to
kettle. Remove chicken from bones, discard skin and
cut into bite size pieces. Return meats to kettle
adding all remaining ingredients except for okra,
beans and parsley. Bring to boil and simmer, covered,
for 45 minutes. Add okra and beans and cook for 15
minutes longer. Garnish with fresh parsley.

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FAST GOODIES

Recipe By :
Serving Size : 48 Preparation Time :0:00
Categories : Appetizers Breads

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 c Bisquick
1/2 c Melted butter
8 oz Sour cream
1/2 c Grated cheese

Mix everything together. Put into muffin tins. Bake @
450 for 10-12 minutes. Good. Easy. Quick. Special.

– – – – – – – – – – – – – – – – – –

Title: Vermont Corn Chowder
Categories: Main dish Meats Soups Vegetables
Servings: 4

1/2 c Salt Pork; Diced
1 ea Onion; Lg, Diced
3 c Corn Kernels; *
5 ea Potatoes; Md, Pare Cube
1 1/2 ts Salt
1 qt Milk
1 x Black Pepper; To taste
1 x Saltines Or Soda Crackers

* Use cooked fresh kernels or canned or cooked frozen.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Cook the diced salt pork over moderate heat, stirring occasionally, so
that all of the pork pieces become brown but not too dry. Remove them
from the pan with a slotted spoon. Saute the onion in the pork fat just
until tender, but not brown. Add the water, corn, potatoes and salt,
cooking, uncovered, until the potatoes are almost soft. Add the milk and
simmer very gently for 10 to 15 minutes to let the flavor ripen. Taste
for seasoning, adding a good bit of freshly ground pepper. Sprinkle the
surface with the salt pork and serve with a large supply of soda crackers.

—————————————————————————–

JALAPENO CORN MUFFINS

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Muffins

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
***** NONE *****

1 c all-purpose flour
1 c yellow cornmeal
2 T sugar
4 ts baking powder
1/2 ts salt
1 egg — lightly beaten
1/2 c sour cream
1/2 c milk
1/4 c butter — melted
4 oz can green chiles — chopped
: and drained

Preheat oven to 400 degrees. Grease twelve 2 1/2 inch
muffin pan cups. In large bowl combine flour,
cornmeal, sugar, baking powder, and salt. Add egg,
sour cream, milk, butter, and green chiles. Whisk
until batter is smooth. Spoon batter into muffin pan
cups. Bake 15 to 18 minutes. Serve warm.

Recipe By :

From: matejka@bga.Com (Anita A. Matejkadate: 96-09-09
23:43:38 Edt

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