Recent TV ads made me curious about Enova Brand Oil

so I googled it and look what I found: A Review of the Research. This sure sounds like it's an improvement over other oils we use in our diets, even better than soybean and canola oil, it's two components. The difference is in the way it is processed and it could actually aid in reducing body fat when used as part of a healthy diet. The new process creates an oil different from conventional vegetable oils, which are primarily made up of triacylglycerols or triglycerides... resulting in what sounds like a great product for people with high triclycerides in their blood.

Enova has been used in Japan for several years and was recently approved by the FDA for use in the United States. I will buy some of this oil as soon as possible. I found this article, Enova Oil Found to Increase Fat Burning, Suppress Appetite; New Study Shows Benefit as Weapon in War Against Obesity explaining benefits of the product in your diet from a place called The Soy Daily... and you must visit the Enova website of course!

CELESTIAL OFFERINGS

You must read bryn's December 30, 2004 blog entry atCELESTIAL OFFERINGS. She gives an excellent discussion of the importance of omega-3 and omega-6 fatty acids in the diet. Consider cultures where fish is a primary food source. The indigenous people are usually very healthy, lean, and live long healthy lives.

Don't like fish? Like it but don't often add it to your menu? Part of our staples in the kitchen is a giant bottle of fish oil capsules. It is recommended you take them three times a day. We actually take them twice a day, because we do try to include fish in our menu at least once a week. Okay, if you burp, it tends to emit a fishy flavor on your taste buds but, what the heck. It's worth it!

More Healthy Recipe Places...

Here are a few recipe sites I just found.

Recipes for Good Health looks like a 'keeper.'
Fitness & Freebies has all manner of healthy recipes including low fat, diabetic and healthy holiday recipes.
Kitchen Mixes has recipes for your own mixes, gifts, crafts, household cleaners and beauty products.
...and here's a place with recipes for gift mixes from your kitchen

nutritiondata.com

Just found a website where you can input your recipe and calculate nutritional value. You don't have to join anything and it doesn't cost a dime. All you need to do is add things to your 'pantry' and input... next to the individual pantry items.. the quantity used in your recipe. At the bottom of the page, denote how many servings this recipe makes and submit. Result is a nutritional value 'label' for your recipe! I tried it with a two ingredient recipe to see how it works... Pineapple Angelfood Cake... and added a link to the nutritional value at end of that recipe.

This time I spent much of the day filling my pantry with items, but now I can input amounts and calculate results rather quickly. Try it. You might like it!

Pumpkin Cake

Ingredients:
1 angel food cake mix
1 cup water
1 16-oz. can pumpkin
3 tsp. pumpkin pie spice

Procedure:
Beat above for 2 min. Bake in 9x13 pan that has been sprayed with a no stick spray. Bake approximately 35 min. Cut cake in 12 pieces. Top with a small dollop of fat free Cool Whip. Bake at 350 degrees.

Pineapple Angel Food Cake

Ingredients:
1 can (20 oz.) crushed pineapple in juice
1 angel food cake mix

Procedure:
Mix together cake mix and pineapple with all the juice.
Pour into pan and bake. Top with fat free Cool Whip. Bake at 350 degrees in 9x13 pan sprayed with a no stick spray.

Nutrition Values

Key Lime Pie

Ingredients:
1 box sugar-free lime-flavor gelatin
1/4 cup boiling water
2 containers (6-8 oz. each) key lime pie-flavor light yogurt with aspartame
1 container (8 oz.) frozen fat-free whipped topping, thawed.
1 prepared 9" reduced-fat graham pie crust.

Procedure:
In a large heat-resistant bowl, dissolve gelatin in boiling water. With wire whisk, stir in yogurt, fold in whipped topping.
Transfer mixture to prepared crust, refrigerate overnight or at least 2 hours. Cut pie into 8 pieces.

Nutrition information: 148 calories; 3.5 g fat, 1 g fiber

NOTE:
If you wish you can sprinkle crushed graham cracker crumbs on a pie plate instead of using a prepared crust.
You can freeze this pie. Take from freezer an hour or two before serving.

Veggie Dip

Ingredients
16 oz. tub of lowfat sour cream
1 tbsp. minced onion
1 tsp. instant beef bouillon granules
1/2 tsp. garden seasoning (no salt) (or Mrs. Dash)
1/2 tsp. garlic powder
red pepper flakes to taste

Procedure
Mix together ingredients until well blended. Refrigerate & let it mellow overnight. Serve with assorted vegetables.

HeartSmart Reading

Lickety Split Meals for Health Conscious People on the Go!
.....By Zonya Foco, RD.
We had a meeting with Ann, the dietician at Covenant, & she loaned me this book. It's a great source of good, quick recipes (my kind of cooking!), health & fitness advice. You can purchase Zonya's book on the internet at her site:
Zonya Foco Home.

Cooking ALa Heart
.....By Linda Hachfeld, M.P.H., R.D. & Betsy Eykyn, M.S.
First published in 1952 this book still has lots of good information. I borrowed the book from the Cardiosvascular Health & Wellness Center where my husband took advantage of their rehabilitation service. The first section is Dietary Recommendations that have obviously been updated including how to cut calories & how to shop for the kinds of foods that are good for you.
They have some good recipes.

Cooking Without Fat
.....By George Mateljan, Health Valley Foods
This book is excellent! He provides delicous recipes - all cooked without fat - from fritatas to cheesecakes & that's only one of the chapters. Mateljan also has chapters on how to shop for a low fat diet, why you should cut down on fat & how to change your eating habits to cut the fat.

Healthy Exchanges CookBook
.....By JoAnna M. Lund
Okay, I'm a "recipe book junky". JoAnna Lund has been around a long time. The reason I bought the book was her first "rule"...... "If it takes longer to cook it than eat it, forget it." She has converted old favorite recipes & made them good for you, whether you're a heart disease patient, diabetic, or just want to lose weight & keep it off. She also has loads of hints for healthy cooking, shopping & eating. I plan to use this book often.

In The Kitchen With Rosie, Oprah's Favorite Recipes
.....By Rosie Daley
Yes, I used to watch Oprah & that's where I first heard about this book. Rosie was Oprah Winfrey's personal chef when she finally lost all that weight & kept it off through proper diet & exercise. This little book has a many delicious recipes. My personal favorite is Rosie's Pesto, which I have adapted slightly & claim as my own.

The Living Heart Diet
.....By Michael E. DeBakey, Antonio M. Gotto, Jr. Lynne W. Scott & John P. Foreyt
Dr. DeBakey (nationally known heart surgeon) & friends put together this book with recipes organized into different diet regimens, all geared to making you healthy & keeping you that way. It has information about living in a HeartSmart manner. It has menus, nutrition analyses, a glossary, etc. Make it your cooking bible. They will help you change your life.

Nutrition Basics:... by Amy

Trim Fat Not Flavor
Love to improve your waistline, cholesterol or blood pressure? What's in your kitchen cabinet can be more important than what's in your medicine cabinet. Eating plenty of whole grains, fruits and vegetables is a good start, but exercising some low-fat cooking skills can also make a big difference. Try these easy tips to trim some fat without sacrificing flavor.

Add flavor to cooking liquids
Prepare rice, couscous, potatoes and other vegetables with fat free chicken or vegetable broth instead of water. You won't need butter or margarine for flavor.

Blend in beans
Puree a can of kidney beans or pinto beans in a food processor and add to ground beef for meatloaf, meatballs or tacos. Bean puree is also a great thickener for soups and stews. It's a delicious way to add a hefty dose of fiber.

Choose skinny sauces
Barbecue sauce, chili sauce, chutney, Dijon mustard, salsa, soy sauce, teriyaki sauce, tomato sauce and Worcestershire sauce all add flavor without fat.

Cook with foil
Wrap skinless poultry or seafood, sliced vegetables and fresh or dried herbs in heavy-duty aluminum foil packets and bake in the oven. Foods come out moist and flavorful with virtually no fat or clean up!

Give ground beef a bath
Rinse cooked ground beef with hot water before adding to recipes. You'll get rid of an extra 2-5 grams of fat per 3-ounce serving.

Get more greens
Low in calories and loaded with antioxidants and vitamins, greens add color and flavor to a variety of dishes. Add spinach to salads and kale, collards or chard to pasta, rice and stir-fry dishes.

Grate on flavor
Add big flavor with small amounts of rich ingredients. Use a grater to top vegetables and pasta with a thin layer of extra-sharp cheddar or Parmesan cheese instead of butter or margarine. A sprinkling of grated chocolate adds a deluxe touch to skinny desserts.

Pick the right pork
When a recipe calls for bacon, substitute lean ham or Canadian bacon. It will give you the smoky flavor you want, minus the fat.

Pucker up
Use citrus juices to marinate meat, poultry and seafood. Add fresh herbs and just a drizzle of oil to orange, lemon or lime juice for zesty low-fat flavor.

Sauté without fat
Instead of cooking vegetables in oil or butter, use a little liquid - defatted broth, fruit juice or wine. You'll save 120 calories and 13 grams of fat for each tablespoon of fat you skip.

Fat Substitutes

1 Cup oil = 1/2 cup applesauce + 1/2 cup oil
or = 1/3 cup banana puree + 1/3 cup oil + 1/3 cup buttermilk

1/2 Cup butter = 1/2 cup pureed prunes (of baby food prunes)

1 egg = 2 egg whites or 1/4 cup liquid egg substitute

Use skim milk in place of regular milk. If you just can't stand it for drinking, try 2%. It cuts some of the fat anyway.

Cook rice in the microwave. You can eliminate the fat entirely. If you NEED flavor, add 1 tsp. bouillon (or 1 cube) per cup of water.

Saute veggies with a small amount of bouillon or spray pan lightly with cooking spray.

Fat free parmesan cheese mixed with grated bread crumbs or crackers makes a great au gratin topping on casseroles.

Fat free sour cream - you're going to flavor it anyway - use it for baked potato topping & veggie dips.

EASY PUMPKIN CREAM PIE ...by kitty

1 CAN (15 OZ) PUMPKIN
1 PKG VANILLA INSTANT PUDDING & PIE FILLING SUGAR FREE, FAT FREE
1 C FAT FREE MILK
1 TSP PUMPKIN PIE SPICE
1 TUB FAT FREE COOL WHIP, DIVIDED
1 PREPARED (9-INCH) GRAHAM CRACKER CRUST

COMBINE PUMPKIN, OUDDING MIX, MILK+ PUMPKIN PIE SPICE IN A LARGE MIXING BOWL. BEAT FOR I MINUTE OR UNTIL WELL BLENDED. FOLD IN 1 1/2 C FREE WHIPPED TOPPING + SPOON INTO CRUST.
FREEZE FOR AT LEAST 4 HR OR UNTIL FIRM. LET STAND IN REFRIG 1 HR BEFORE SERVING. GARNISH WITH REMAINING COOL WHIP.

I WANTED TO SHARE MY THANKSGIVING RECIPE I FOUND IN MY SURFING. IT IS SO RICH TASTING BUT YET VERY EASY & LIGHT TO ENJOY. TASTES SINFULLY DELICIOUS

Spaghetti Squash

Ingredients
1 Spaghetti squash
2 tbsp. Smart Beat or other heart smart margarine

Procedure
Conventional Oven Method: Cut spaghetti squash in half, remove seeds. Bake cut-side down in baking pan containing small amount of water. Bake at 350 degrees F for 45 minutes. Pull strands free with a fork. Toss with small amount of margarine & season to taste.

OR

Microwave Oven: Cut in half, remove seeds & cook face down with about 1/4 cup water 10-12 minutes on high. Rearrange once during cooking.

I really LIKE spaghetti squash served with my favorite spaghetti sauce - Ragu Light or Healthy Choice!

Oven Fried Steak Fries

Ingredients

3 or 4 medium sized potatoes

Pam vegetable spray (preferably butter flavored)

Seasoned salt

Procedure
Scrub potatoes & cut off any bad spots. Cut in half, then cut each half into 5 or 6 wedges. Place on a cookie sheet that has been sprayed with Pam. Sprinkle with seasoned salt (or any seasonings you prefer). Spray the potatoes with Pam.

Bake in 400 degree oven for 30 minutes.

Oriental Bean Salad

Ingredients
2 cups drained green beans
1/4 cup chopped onion
1/4 cup chopped celery
1/2 cup drained mushrooms
Small can water chestnuts, drained
14 oz. can bean sprouts or Chinese vegetables, drained
1/4 cup low sodium soy sauce
1/4 cup fatfree Italian dressing

Procedure
Combine & marinate in refrigerator at least 12 hours.

Grandma Maria's Zucchini, Tomatoes & Corn

Ingredients

2 small zucchini (or about 2-3 cups) in 1/4" slices

1 large cooking onion (about 1 cup) sliced

1 15 oz. can corn, drained

1 15 oz.can tomatoes

Pam vegetable spray


Procedure

Spray frying pan with vegetable spray.

Saute zucchini & onions until softened.

Add corn & tomatoes.

Stir & cook until ingredients are thoroughly heated.

This is a great side dish for almost anything.

Grandma used to add fried chicken to the dish. I have tried it with pork chops, but I still prefer serving it as a side dish.

Cheesy Potatoes The Healthy Way

Ingredients
1 32 oz. bag frozen hash browns - southern style
1 10-1/2 oz. can reduced fat cream of mushroom soup
1 10-1/2 oz. can reduced fat cream of celery soup
2 cups fatfree (or lowfat) shredded cheddar cheese
1/2 cup chopped onions
salt & pepper to taste (or Mrs. Dash)
Pam butter-flavored spray
2 cups crushed corn flakes

Procedure
Mix together all ingredients except Pam & corn flakes. Spread into a lightly sprayed 13x9x2-inch baking dish. Sprinkle crushed corn flakes over the top of the mixture. Spray with the butter flavored Pam.

Bake at 350 degrees F for 1 hour.

Please note: some people prefer cream of chicken soup in place of the celery soup, but my husband doesn't like chicken, so I find cream of celery a good substitute.

Carrots - Facts & Ideas

Did you know? Beta carotene is fat-soluble, so carrots are healthier for you if they are cooked with a small amount of fat (olive oil or low cholesterol margarine).

ADD grated carrots to: salads, meatloaf mixtures, pasta sauces, cookie & cake batters.

BOIL carrots with potatoes & mash as usual.

FREEZE leftover cooked carrots (& any other leftover cooked veggies) & add to canned or homemade soup later.

Ingredients
RECIPE: 3 cups sliced carrots
1/4 cup water
1-1/2 tsp. oleo

Procedure
Bring to boil in saucepan. Reduce heat to low, cover & cook 5 minutes. Uncover & increase heat to high. Cook2-3 minutes longer, shaking pan occasionally until carrots are crisp-tender & liquid is evaporated. Season to taste with salt & pepper.

Cabbage Soup

Ingredients
1 small or 1/2 large head of cabbage, cut up
1 bunch of celery, chopped
3 or 4 large cooking onions, chopped
2 green peppers, chopped
2 or 3 carrots, cubed
2 or 3 14-1/2 oz. cans tomatoes
2 or 3 cubes beef bouillon (or equivalent granules)
Season to taste with garlic powder, herbs, etc.

Procedure
Cook on top of the stove in a large stewing pot until vegetables are tender. Caloric content is very low since all the veggies are pretty much "free" vitamin-packed foods & of course, it's high in all the good stuff you get from cruciferous veggies & tomatoes! Makes a lot of soup but I freeze it in serving size portions for later.

Bean Soup

Ingredients
2 cups dried navy or pea beans
2 quarts water*
1 ham bone
1/2 cup chopped celery
1/2 cup diced carrots
1 or 2 bay leaves
1/2 cup diced potatoes
1/2 cup chopped onion
1 clove garlic (or 1/2 tsp. garlic powder)
salt & pepper to taste

*Rule of thumb: Beans will double in size, so for a thick soup use enough water to cover beans times two.

Procedure
Sort & wash beans, add water. Bring to boil. Simmer 2 minutes. Remove from heat, cover & let stand 1 hour.

Add bone, garlic & bay leaf. Heat to boil. Reduce heat & simmer covered 1 hour. Add vegetables & simmer 1 1/2 - 2 hours more, or until beans are soft.

Remove bone. Remove meat from bone & dice it. Return meat to soup & season to taste. Makes about 2 quarts.

Bean Salad

Ingredients
2 cups drained green beans
1/2 cup drained mushrooms (optional)
2 cups drained kidney beans
1/4 cup chopped onion
1/4 cup chopped celery (optional)
1/2 cup fatfree Italian dressing
(canned pimiento, chopped - option)

Procedure
Combine & marinate in refrigerator at least 12 hours.

Quick Beef Stir Fry

Ingredients
3/4 lb. round steak
3 tbsp. "lite" soy sauce
1 tbsp. lemon juice
1/4 tsp. ground ginger
1 tsp. minced garlic or 1/2 tsp. garlic powder
1/2 tsp. oregano
1 tsp. dried parsley
1 tbsp. dried onion pieces
1/4 tsp. hot pepper flakes (optional)
1 - 16-oz. bag frozen stirfry vegetables
Vegetable spray

3/4 cup rice
1-1/2 cups water
1 bouillon cube (low salt)

Procedure
6-8 hours before dinner time or the night before marinate the meat as follows:

Combine soy sauce, lemon juice, ginger, garlic, oregano, parsley, onion & pepper flakes in a Tupperware or other leak-proof container.

Trim all fat from steak & cut into 1 to 1-1/2 inch pieces & add to marinade.

Refrigerate 6-8 hours or overnight turning the container over every few hours to make sure all the meat is well marinated.

Spray large frypan or small wok with vegetable spray.
Add meat with the marinade to the pan & saute until the sauce bubbles.
Turn heat to low, cover, & simmer for about 1 hour
Add stirfry vegetables, cover & cook another 15-20 minutes.

RICE:
35 minutes before meat & veggies are done, combine rice, water & bouillon cube in 2 qt. microwavable bowl. Cover & place in microwave oven.
Cook on High 5 minutes.
Reduce power to 30% & cook an additional 20 minutes.
Fluff rice with fork before serving.

Pizza

Ingredients
1 (1 lb.) frozen bread loaf, thawed (or make your own)
1/2 of a 16 oz. jar Ragu light spaghetti sauce (or Healthy Choice)
1 2-cup package shredded mozzarella cheese (mozzarella is part skim cheese)
1/2 recipe of prepared Low Cal "Italian" Sausage
1 small can mushrooms
chopped onions
chopped green pepper
garlic powder
oregano

Procedure
Let bread rise once. "Punch" it down. Spray 15" pizza pan or a big cookie sheet with Pam vegetable spray. Spray a little on the bread dough & spread it out to fit the pan - turning it once of twice helps stretch it.

Mix meat with sauce. Spread to the edges of the dough.

Sprinkle lightly with garlic powder & oregano. Add the vegetables, but not the cheese.

Bake at 375 degrees for 15 minutes - Remove pizza from oven & spread the cheese on it. Continue to bake for another 10-15 minutes until bread is brown & cheese is melted.

For a "double cheese" pizza I sometimes sprinkle a small amount of Kraft grated parmesan cheese before putting it in the oven the first time. The parmesan adds a nice strong, cheesy flavor.

I usually prepare 1 jar of sauce & 1-1/2 lbs. meat, then freeze half for the next pizza binge.

Pasta Facts & Tips

Pasta is made from semolina (a wheat flour) & water. It is rich in B-vitamins & iron & low in fat. Included are many shapes of spaghetti & macaroni.

Noodles are pasta with eggs added so they contain more fat. (Linguine, fettucine & lasagne are not noodles, but flat spaghetti. They contain no eggs.)

Cook pasta "to the tooth" (al dente). While cooking, test by biting into a small piece. If it's just a bit firm, but not hard, it's ready to rinse & prepare.

For casseroles that will be cooked for additional time, reduce cooking time (use the lower recommended time).

For pasta salads, toss freshly cooked pasta with a little fat free salad dressing to blend flavors while hot. Add remaining dressing when ready to serve.

Cooked pasta will keep up to a week in the refrigerator. Reheat in boiling water (or add a little water, cover & heat in microwave oven.)

Do not combine pasta with sauce. If leftover & stored in refrigerator, the pasta will soften & lose it's texture - it becomes mushy.

1/2 tablespoon olive oil, added to the drained pasta will keep it from sticking together.

Pasta - Sharlene's Fresh Tomato Sauce

Ingredients
16 pear tomatoes, peeled, seeded & chopped
2 tbsp. fresh chopped parsley
2 cloves minced garlic
1 tbsp. olive oil (originally 1/3 cup)
2 tbsp. fresh chopped basil
salt & pepper to taste
parmesan cheese

Procedure
Cook garlic until soft & add tomatoes. Cook 5-10 minutes. Salt & pepper if desired. Cook 8-12 oz. spaghetti according to directions. Drain & add to pan. Add sauce, parsley & sweet basil. Toss & serve with parmesan cheese.

Pasta - Light Pesto

Ingredients
1 1/2 cups fresh basil
1/4 cup parmesan cheese
2-5 garlic cloves
1/4 cup lemon juice

Procedure
Puree in food processor or blender until smooth. This is a "make ahead" ingredient. I freeze pesto in 2 oz. Tupperware containers to thaw as needed.

EAT IT HOT - Add 2 oz. pesto & 1/2 tbsp. olive oil to 8 oz. hot pasta. Toss & serve. Sprinkle a little parmesan cheese on individual servings.

OR COLD - Cook 8 oz. pasta shapes such as "corkscrew", rinse with cold water. Add 2 oz. pesto & 1/4 cup fat free Italian dressing. Toss & serve. Add a little additional parmesan cheese if desired. Some shapes "grab" the seasonings in the crevices, making them an excellent choice for use with pesto. Add sliced ripe olives, pimiento, whatever you like in your pasta salad.

Orange Roughy... by nanabanana

Ingredients
2 orange roughy fillets
1 large juice orange
1/2 tsp. of each fresh and finely chopped, rosemary, oregano, basil, parsely and thyme

Procedure
Place fillets of fish in glass 13" x 9" pan. Cut orange in half and squeeze juice of 1 half over fish. Sprinkle with mixed herbs to taste. Slice remaining half of orange and arrange over fish. Place in a 425 degree F oven. Bake for 18 to 20 minutes, depending on the thickness of the fillets. Serve with rice pilaf and steamed or grilled vegetables.

Mom's Gringo Chili

Ingredients
1 lb. ground sirloin (or 1/2 lb. ground sirloin & equivalent 1/2 lb. soy crumbles)
1 large onion, chopped
3 large stalks celery, chopped
1 tsp. minced garlic
Vegetable spray
1 15 oz. can stewed tomatoes
1 15 oz. can Mexican stewed tomatoes
1 15 oz. can Mexican chili beans
1 15 oz. can pinto beans or kidney beans

Procedure
Spray a large cooking pot with vegetable spray.
Combine in pan meat (& soy crumbles if using it), onion, celery, & garlic.
Cook until meat is browned & veggies are tender
Add tomatoes & beans.
When chili is hot, reduce heat to low & simmer for 30 minutes.

Low Cal "Italian Sausage"

Ingredients
1-1/2 lbs. ground round or sirloin
1/4 tsp oregano
1/2 tsp. garlic powder
1/2 tsp. fennel seeds
1/4 tsp. sweet basil
hot pepper flakes to taste
salt & pepper to taste

Procedure
Scramble in frypan until well browned. Add to light (low cal) spaghetti sauce & serve with pasta, spaghetti squash, pizza or lasagna.

Herb Roasted Turkey - from Huggles

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Ingredients
1 CAN (14 OZ) SWANSON CHICKEN BROTH
3 TBSP LEMON JUICE
1 TSP DRIED BASIL LEAVES CRUSHED
1 TSP DRIED THYME LEAVES CRUSHED
1/8 TSP PEPPER & SALT
12 - 14 LB TURKEY
SLOW ROASTED PAN GRAVY

Procedure
MIX BROTH, LEMON JUICE, BASIL, THYME & PEPPER & SALT.

ROAST TURKEY ACCORDING TO PKG. DIRECTIONS, BASTING WITH BROTH MIXTURE.

STAND 10 MIN. BEFORE SLICING. DISCARD ANY REMAINING BROTH MIXTURE.

I LIKE TO HAVE SOME FAT FREE TURKEY GRAVY ON HAND TO FIX ON THE SIDE. I AM NOT ALLOWED TO EAT STUFFING THAT HAS BEEN IN THE BIRD OR GRAVY FROM THE PAN FIXINGS. TOO MUCH GREASE & FAT.
TOTAL FAT 5G

Healthy Lemon Chicken

Ingredients
4 boneless, skinless chicken breasts
Lemon pepper seasoning mix (to taste)
garlic powder (to taste)
Butter flavored vegetable spray

Procedure
Arrange chicken breasts on greased broiler pan (sprayed with vegetable spray).
Sprinkle lemon pepper seasoning mix & garlic powder.
Spray butter flavored spray over all.

Broil for 20-25 minutes, turning occasionally. First time you turn the chicken, sprinkle seasonings & spray on the other side.

Granni39's Beef Fajitas

Ingredients
1 lb. round steak
1 16-oz. package frozen pepper stirfry vegetables
1/3 cup salsa
3 tablespoons taco seasoning
1/2 teaspoon garlic powder
1 tablespoon olive oil
flour tortillas
grated cheddar cheese - 2% fat or fat free

Procedure
4-6 hours ahead of time or the night before:
Slice steak into thin strips
Combine salsa, taco seasoning, garlic powder and olive oil
Marinate meat strips in the mixture at least 4 hours (this tenderizes the beef)

Cook meat - with the marinade - for 1/2 to 3/4 hour, covered.
Add veggies and continue cooking until veggies are firm but cooked.
Heat tortillas
Wrap some of the steak/veggie mixture in a tortilla, sprinkle a little cheese on top and enjoy!

Fish Creole

Ingredients
1/2 cup sliced celery
1 cup chopped onion
1 tsp. minced garlic
1 16 oz. can undrained tomatoes
1 tbsp. Worcestershire sauce
1 cup sliced fresh mushrooms (or 1 small can)
1 bay leaf
Hot pepper sauce to taste
1-1/2 lbs. firm lowfat fish filets (sole, flounder, marlin)

Procedure
Spray large skillet with vegetable spray & saute onion, celery & garlic about 3 minutes.
Stir in tomatoes, bay leaf, Worcestershire sauce & hot pepper sauce.
Simmer 15 minutes until sauce thickens a little.
Add mushrooms.
Roll filets & arrange in sauce. (If fillets are thick, arrange without rolling.)
Cook 10-15 minutes longer on low heat until fish is flaky.
Remove bay leaf. Serve fish, spooning sauce around it.
Serve with rice

Calories etc. are for the fish dish without rice.

This recipe is equally good with sea scallops or deveined shrimp.

Serving Information
Serves: 4
Fat: 12.0 g
Calories: 275

Dad's Texas Bowls of Red

Ingredients
2 1/2 lbs. beef round steak
1 cup chopped onion
1 tsp. ground cumin
1 cup water
3 cubes or tsp. beef boullion
1/2 cup chili powder
1 tbsp. minced jalapeno peppers
2 cloves minced garlic
1 12-oz. can of beer
1 tsp. dried oregano
1/4 tsp. black pepper

Procedure
Trim fat off beef & cut into 1/2 inch cubes.
Add remaining ingredients & bring to boil.
Reduce heat & simmer with cover askew for 1 1/4 to 1 1/2 hours until meat is tender, stirring occasionally.

Serve with hot cooked rice, cooked pinto beans & shredded cheese.

Chicken Broccoli Casserole

Ingredients
1 lb. chopped broccoli (fresh or frozen)
1 can lowfat cream of broccoli soup (or broccoli cheese soup)
1-1/2 cups cubed cooked (leftover) chicken (or lean pork roast)
1/2 cup skim milk
4 crushed saltines
1 tbsp. grated parmesan cheese
1/2 tsp. paprika

Procedure
Lightly spray a 2 qt. casserole dish with vegetable spray.
Arrange broccoli in dish & top with chicken or pork.
Combine soup & milk.
Pour over chicken or pork.
Combine crackers, cheese & paprika; sprinkle over meat.
Bake @ 450 degrees F for 20 minutes or hot & bubbling.

EGGPLANT CASSEROLE

.....by Amy

Ingredients
1 large eggplant, 1 orange pepper and 1 green pepper, 1 red onion, med, chopped chives, zucchini, med2 tomatoes, med, bread crumbs, vinegar (homemade flavor or balsimic), garlic cloves, (to taste. I LOVE garlic so I use about 8 cloves),1 can fat-free spaghetti sauce,onion salt, oregano, other italian spices to taste, *fat free mozzerlla (or soy cheese)

Procedure:
basically I slice the eggplant and place on a plate. Sprinkle with balsimic(sp?) vinegar (or homemade oregon or garlic vinegar) and micro wave for about6-7 minutes to soften. Then I coat with breadcrumbs (which I have mixed thespices in with). Place them in a large baking dish, and cover with choppedpeppers, chives, sliced zucchini, sliced tomatoes, onions and garlic cloves. Then I pour the spag. sauce over the top and sprinkle with oregano. OptionallyI sometimes use Alpine lace fat free mozz. cheese. But someone mentionedsoy-cheese? to me and maybe that would work as well. Then I bake for about 1hr. at 350 degrees.

Peanut Butter and Bran Cookies

Ingredients
1 cup butter (use Smart Balance oleo for healthier cookies)3/4 cup packed brown sugar, 3/4 cup white sugar, 1 teaspoon vanilla extract, 1 cup peanut butter, 1-1/4 cups all-purpose flour, 1 cup wheat bran, 3/4 cup rolled oats, 2 teaspoons baking soda, 2 eggs, beaten (use Egg Beaters instead)

Procedure
1. Preheat oven to 350 degrees F (175 degrees C).
2. Melt butter. Beat together with the sugars, vanilla, peanut butter and eggs.
3. In a separate bowl, combine the flour, bran, oats and baking soda.
4. Stir mixture into butter mixture.
5. Drop by teaspoons onto ungreased cookie sheet. Bake for 15 to 18 minutes. Remove to a rack to cool.
Serving size: 2 cookies
Serving Information
Serves: 42
Fat: 8.0 g
Calories: 135

LowFat Cakes made from cake mix

Ingredients
Had occasion to build a birthday cake today - and as a 21st century woman, I use cake mixes. They are so much easier that starting from "scratch". The Pillsbury cake mix box had a GREAT tip that made me feel like I was cooking my hubby a healthy cake. This was a "moist" cake calling for 1 1/4 cups water, 1/2 cup oil & 3 eggs. Here is Pillsbury's recommended substitution:

"If desired, substitute 3 egg whites or 3/4 cup refrigerated or frozen fat-free egg product, thawed, for the eggs. Increase water to 1 3/4 cups, omit oil & add 2 tbsp. flour. Bake 5 minutes longer."


Procedure
It turned out pretty good - not as "moist" as the regular, but much better for you. I've found that when you get accustomed to eating less fats in your diet, when you eat something fattier than usual, it tastes & feels odd when you eat it. I' ve grown to prefer less fat in my diet.

Jello Fluff

Ingredients
2 small boxes sugarfree Jello (your favorite flavor)
1/2 cup skim milk
1 envelope Dream Whip
1/2 tsp. vanilla

Procedure
Prepare Jello; chill until almost firm.
Prepare whipped topping mix according to package directions, using skim milk & vanilla.
Fold whipped topping into the Jello slowly.
Chill for 2-4 hours.

Sometimes I make this with 1 1/2-2 cups drained crushed pineapple in it's own juice. I use the drained off juice to flavor the jello.

Also I suppose you could use fatfree frozen CoolWhip (thawed) instead of Dreamwhip, although I've never tried it yet, myself.

Fresh Rhubarb Crisp

Ingredients
1 1/3 to 2 C. sugar
4 C. 1" rhubarb pieces
3 Tbs. Minute Tapioca

Topping:
1/2 C. packed brown sugar
1/2 C. flour
1/2 C. oatmeal
1/3 C. softened oleo

Procedure
Mix together sugar, rhubarb, and tapioca. Place into a 9x12 greased pan.

Combine topping ingredients. Sprinkle ove rhubarb.

Bake at 400 degress until fruit is bubbly and topping is brown. About 1 hour.

Easy Mix Cookie Bars Revisited

Ingredients
1/2 cup Egg Beaters
2 cups packed brown sugar
1/2 cup Smart Balance Shortening
1/2 cup unsweetened applesauce
1 cup raisins
1 cup boiling water
2-1/2 cups all purpose flour
1/2 cup wheat bran (millers wheat)
1 tsp. cinnamon
1 tsp. baking soda
1 tsp. baking powder

Procedure
In order listed, measure all ingredients into 3-4 qt. mixing bowl. Do NOT stir until all are in the bowl. Beat thoroughly. My recipe sais spread out 1/4 inch thick on greased 17-1/2 x 11-1/2 x 2 inch cookie pan. (I used one pan 9" x 12" x 2" & one 8" square pan.)
Bake in 375 degree oven about 20 minutes or to a rich brown. Drizzle confecioner's frosting over cookies while hot. Cut into 40 2 inch bars.

It actually looked more like a nice moist cake & I didn't cut it all ahead of time.

CONFECTIONER'S FROSTING: Combine 1-1/4 cup powdered sugar with 1 tsp. vanilla & 1/4 cup liquid (may be milk, water or orange juice.) Mix until smooth & spread on cake or cookies.

Creamy Cheesecake

Ingredients
CRUST:
1 1/2 cups graham cracker crumbs (14 squares)
4 1/2 tbsp. sugar
4 1/2 tbsp melted margarine
CAKE:
3 8-oz. packages fatfree cream cheese, softened
(or lowfat if fatfree is not available)
3/4 cup sugar
2 tbsp. flour
3 tbsp. lemon juice
3/4 cup egg substitute
1 8-oz. carton fatfree lemon yogurt

Procedure
Heat oven to 350 degrees F. Combine first 3 ingredients, mix well & pat into bottom of 9" or 10" springform pan. Set aside.

Beat cream cheese, sugar & flour together until light, fluffy & smooth.
Gradually add lemon juice & egg substitute & beat well.
Stir in lemon yogurt & mix thoroughly.
Pour over prepared crust.
Bake at 350 degrees F for 60-70 minutes or until center of cake is set.
Gently run tip of knife between cake & edge of pan.
Cool to room temperature before removing rim of pan.
Chill.
Top with fresh fruit or a fruit sauce like my blueberry sauce recipe


This recipe is lowfat but watch out for the calories!!! I don't know how many are in it, but I don't make it more than a couple of times a year because it's addictive.

A hint from Sharlene: To keep your cheesecake from cracking on top, wrap two layers of aluminum foil around the bottom of your springform pan & sit it in a pan of water (not to exceed the height of the foil) when you put it in the oven.

When cake is done, turn off oven, leave cake in oven for an hour with door held open a crack with a wooden spoon. Thanks Sharba!

Blueberry Sauce

Ingredients
2 1/2-3 cups frozen blueberries
1/2 cup sugar
2 tbsp. minute tapioca

Procedure
Combine all ingredients. Let rest 15 minutes (to soak up the tapioca).
Microwave on high 3-5 minutes, until boiling.
Continue at 30% power 6-8 minutes more (until thick).
Serve hot or cold, depending on what you are topping with it.

NanaBanana's Very Berry Pie

Ingredients
1 reduced fat graham cracker crust
1 3.4 oz. pk. Instant Lemon Jello Sugar-free Pudding
1/2 pint fresh blackberries or bosenberries, cleaned and well drained
1/2 pint fresh raspberries, cleaned and well drained
1 pint strawberries
2 cups non-fat milk
1 egg white, beaten lightly

Procedure
Brush crust with egg white and bake according to package directions. Let cool completely.

Combine milk and pudding. Beat with wire whisk for 2 or 3 minutes or until pudding has thickened. Pour into cooled pie crust.

Slice strawberries lengthwise. Place berries standing up in pudding around edge of pie crust. Make 2 rings of strawberries around the edge. Put blackberries or bosenberries over the pudding and top with the raspberries.

Maybe served with reduced fat Cool Whip. I prefer it without.

Windy's Zucchini Bread

Ingredients
3 eggs(may use egg beaters)
1/4 C. oil
3/4 apple sauce
2 C. sugar
2 C. grated zucchini
1 tsp. vanilla
1 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
3 C. flour
3 tsp. cinnamon
1 C. dried fruit (raisins, cherries, cranberries)

Procedure
Prepare the pans by lightly greasing with Crisco or spraying with Pam. Dust with cinnamon and sugar mixture.

Mix eggs, oil, sugar, zucchini and vanilla until light and foamy. Mix and add baking powder, baking soda, salt, flour cinnamon. Add fruit if desired.

Pour in two prepared loaf pans. Bake at 325 degrees for 1 hour.

Jalapeno Corn Bread (for bread machine)

Ingredients
2/3 cup water 80 degrees F
2 tblsp. olive oil
3/4 cup whole kernel canned corn, well drained
3 tblsp. well drained jalapeno peppers, minced
2 tblsp. sugar
1 tsp. salt
3 cups bread flour
1/2 cup corn meal
2 tsp. active dry yeast

Procedure
Put in bread pan in the order listed.
Program for Basic - 1.5 lb.

In my machine it was done in 3 hours & 20 minutes.

It's delicious - a little coarse, like "peasant bread".

Serve with beans & rice & something green (veggies, not old & moldy)
I think this is a good bread to go with any "South of the Border" recipe!
I added the rest of the tiny can of jalapenos in the Fiesta Vegetables we had with this meal.

NOTE: The jalapenos I used were canned & not hot at all, although they have a "jalapeno flavor" without the hot. In season, I will use minced fresh jalapenos because we like the heat of jalapeno peppers.

Fresh Blueberry Muffins

by.....Windy

Ingredients
2 C. fresh blueberries
2 C. flour
3/4 C. granulated sugar
3 tsp. baking powder
1/2 tsp. salt
1/4 C. butter
1 egg beaten(may use egg substitute instead)
1 C. skim milk


Procedure
Sift together flour, sugar, baking powder and salt. Cut butter into flour mixture with pastry cutter until butter is size of small peas. Beat egg and milk together. Add egg mixture all at once to flour mixture. Stir with fork until dry ingredients are moist. Batter will be lumpy. Add berries and quickly stir until blended. Fill muffin tins halfway. Bake at 400 degrees for 25 minutes. Makes 20 muffins.

Dad's Applesauce Waffles with Buckwheat

Ingredients
1 1/2 cups water
1/2 cup powdered skim milk
approximately 1 1/2 cups 1% milk
3 eggs (or Egg Beaters)
3 cups buttermilk pancake mix
1 cup buckwheat pancake flour
1 pint unsweetened applesauce or any canned fruit
(or if you're desperate, 1/2 cup grape jam or any jam)
(He also adds 2 Tbsp. wheat bran)
Vegetable spray

Procedure
In large mixing bowl, combine eggs, water, milk & applesauce or other substitute for it.
Whip with wisk until well mixed.
Add powdered milk & whip until dissolved.
Remove wisk & add flour slowly, mixing with a large spoon.
When batter has small lumps remaining, stop mixing.
If too soupy, add more flour slowly & carefully. If too stiff, add lowfat milk slowly until it's the right consistency.
Heat waffle maker to temperature.
It's very important to SPRAY both upper & lower grids with vegetable spray, even with non-stick surfaces.
Spoon in mixture to fill griddle & bake until it stops steaming or until done.
Spray grids each time you add batter to the waffle maker. It will stick if you don't.
Repeat until batter is all gone.
Good luck!! We love them. We freeze the extras & heat them in the toaster.
Makes 16 4- inch waffles.

My Fairly Heart Smart Cheese Ball

Ingredients
8 oz. fat free cream cheese
16 oz. lowfat shredded cheddar
2 tbsp. chopped fresh onion
Dash of Worcestershire sauce
1/2 - 3/4 tsp. garlic powder (to taste)
2 tsp. bacon bits
1/2 cup chopped nuts or fresh parsley

Procedure
Puree onions with cream cheese until cheese is fluffy. Add all ingredients except nuts or parsley & mix by hand until well mixed. Form balls, roll in nuts or parsley. Wrap in SARAN & refrigerate at least 12 hours to marry flavors.

Serve with low fat crackers and veggies.

Note: If you do the whole operation in a food processor, the mixture will be a little softer & I often do it this way to serve as a cheese spread instead of forming into balls.

Mexican Cheese Fondue

Ingredients
.....Windy
1 jar Cheez Whiz Light
2 small cans Hormel Chili - With or without beans

Procedure
Warm together in a fondue pot or slow cooker. Use as a dip for taco chips.

Cheesy Bean Dip

Ingredients
1 can Mexican style chili beans
1 cup shredded lowfat or fatfree cheddar cheese
1/4 cup salsa (hot or not, according to your preference)

Procedure
Mash the beans with a fork.
Mix in cheese & salsa.

Heat in microwave, stirring at least once, 2-4 minutes (microwave ovens vary)
or heat on top of the stove, low heat until hot.

Serve with WOW corn chips, or any low fat baked chips.