Conference turris::cooks

    I've recently been diagnosed as having too high of a cholesterol
    level, although a review of the past 3 years medical history shows
    that it's been around for awhile.  It hasn't been determined yet
    if it's dietary in nature, although it looks like it probably isn't.
    I eat very little red meats, dairy products, and those things typ-
    ically high in cholesterol.  Also, there's no one else in the family
    whose cholesterol is high.  It could be related to a thyroid problem,
    it's being investigated now.
    
    To get to the point here.  I need recipes/cookbooks that are not
    only lo-chol, but primarily vegetarian.  I eat a chicken a couple
    of nights a week and fish once in awhile (I'd eat it every night
    but I don't cook it very well).  I notice that a lot of vegetarian
    recipes include cheese which is high in fat and cholesterol.  Also,
    I never add salt to food and like to restrict very salty foods like
    soy sauce, teriyaki, etc.
    
    So, what I need is a lo-cholesterol, lo-fat, lo-sodium, vegetarian
    diet.  Oh yeah, I forgot, I've also been diagnosed as borderline
    anemic, so I need to get some more iron into my diet.  Aside from
    spinach, I haven't the slightest idea of good sources of iron other
    than red meat, which I have no intentions of increasing in my diet.
    
    Does anyone have any recipes/suggestions/cookbooks to recommend?
    I can't figure out what the heck to eat!!!!!!!!!!!!!!!!!
    
    Donna 
    
    
    

    After seeing it mentioned in several notes, I ordered Jane Brody's
    Good Food Book through my bookclub and am very impressed! She
    thoroughly explains nutrition and things to consider when trying
    to cut down/out red meat but still maintain protein.  Others who
    have used the book longer may want to add their comments.  another
    thing about it is that if she adapted a recipe from another source,
    she does give credit which provides interesting leads for other
    places to look for the same type recipes.
    
    As for fish, we cook ours in a flat basket type gizmo on the gas
    grill, basting it with sauce/spices.  We are trying to get away
    from so much butter, and use Pickapeppa sauce (Jamaican) but from
    the taste, suspect it is high in sodium.  Haven't concocted a suitable
    homemade substitute yet.  Also, we have gotten aluminum mini-loaf
    pans, put in one fillet of whitefish, cod, roughy, etc, in each
    and cover with barbecue sauce - this keeps it very moist but spicy
    - also cooks well on the grill. 
    
    ps - about Jane Brody's book, she has tips on limiting the number
    of eggs without sacrificing tase/texture, and explains the best
    types of cheese to use that are low in fat.  Have you tried making
    yogurt cheese?

    I would recommend at least 3 cookbooks that are low in cholesterol.
    I do not have their exact names but I will give you what I remember:
     
    1)  American Heart Association (paperback) Cookbook
    2)  Deliciously Low Cholesterol (also papeback)
    3)  Vegetarian Greek Cooking (paperback)
    
    I have seen all of these books in the bookshop in Concord, MA. 
    I like the third one best.  Most Mediterranean cooking is low in
    cholesterol.  Meals such as lentil soup, spinach and rice stew,
    hummus, stuffed grape leaves and tabouleh are flavorful and low
    in fats.  Olive oil, which is monosaturated, has been found to lower
    cholesterol.  It helps get rid of HDL (high density lipoprotein).
    
    Good Luck

    Donna, check the HYDRA::HOLISTIC conference for help
    on this also.
    
    You may be interested in a remarkable oriental herbal
    supplement called Herbal Flo. It's from a California
    Company, developed by doctors. Rich in marine lipids, 
    etc. and formulated for a healthy circulatory system. 
    Helps reduce cholesterol and triglycerides. (Also eliminates 
    cold hands and feet!)
    
    I've been taking it since January, and recommend it 
    highly.
    
    There are other products in this line, too. Natural
    gentle but highly effective for stress, PMS, weight 
    control, immunity building (with powerful anti-oxidants
    and free radical scavengers) and "slowing down the
    biological clock", digestion, regularity, energy 
    (eliminates the peaks and low's without giving you
    caffeine nerves). All are non-addictive, with no
    side effects. I know a nurse in Derry who swears by
    these products.
    
    The whole line is designed to restore balance and preserve
    and build health. Combats the harmful effects of much of
    all the "good" things we enjoy so. 
    
    You shouldn't have to cut out everything you like. Maybe
    with this product, you won't have to.              
    
    Contact Heather Barker, DTN 264-0438 in Merrimack, NH for
    information. She has an extensive health questionnaire she
    completes, and she'll guide you into a program that can
    work wonders. (And, it's *very* reasonable!)
    
    I know.  It did for me.
    
    Good luck.
    
    Irena
    
    
    

     ......you WANT HDL's the higher the better
    it's LDL you don't want....I don't know if olive oil reduces HDL's
    (I hope not)
    
    Tony....

    I understand that olive oil is a monounsaturated oil,
    as opposed to polyunsaturated. Better for you, they say.
    
    You might want to check out the current issue of
    Reader's digest. Good article on Mediterranean cooking
    as it relates to cardiovascular health.
    
    Irena     

    This may not be the most appropriate place to put this note, but
    even so, there are a lot of recipes in the book "8 Week Cholestrol
    Cure" by R. Kuwalski.  He emphasis the use of oat bran in your diet,
    which can lower your cholestrol.....And believe me, it works....I
    went from a 248 total cholestrol to a great 156 in 3 months!
    
    Vicki

A nice way to get that oat bran into the diet, and still provide a quick
breakfast:

	Mix 1 cup NON-FAT plain yogurt with 1/2 cup oat bran,
	1 teaspoon vanilla, 2 or 3 teaspoons sugar or equivalent
	substitute, and 1/2 cup fruit (fresh equivalent)

	sugar substitute instead of sugar and fresh fruit or
	thawed, frozen (no-sugar) fruit brings calories up to
	the range of 300 calories for the whole thing

This makes a really hearty start for the day, and is well within the
breakfast guide-lines for a 1200 - 1500 calorie a day diet.  The oat
bran DOES seem to work....my roommate and I both have dropped down to
really safe 159 and 162 levels since we started this.

    	This is a little time consuming, not something to whip up after
	work, but very nice for a special treat.

	2 cups frozen blackberries, thawed
	1/3 cup plus 3 Tablespoons water, divided
	1 envelop unflavored gelatin
	1/2 cup sugar, divided
	1/2 teaspoon grated lemon rind
	1 Tablespoon fresh lemon juice
	1/3 cup instant nonfat dry mild powder
	3 egg whites, room temperature

	Gently rinse blackberries; drain fruit and set aside.

	Position knife blad in food processor bowl; add berries.
	Process til smooth.  Strain mixture; discard seeds.  Set
	puree aside.

	Place 1/3 cup water in small, narrow glass bowl; freeze
	25 min or until 1/8 inch thick layer of ice forms on surface.

	Sprinkle gelatin over remaining 3 Tbsp water in a small,
	nonaluminum suacuepan; let stand 1 min.  Place over low heat,
	cook til gelatin dissolves, stirring constantly.  Remove from
	heat.  Add 1/4 cup sugar, lemon rind, and lemon juice; stir
	til sugar dissolves.  Place mixture in large bowl, add berry
	puree.  Cover, chill 25 minutes or til slightly thickened,
	stirring frequently.  Set aside.

	Add milk powder to 1/3 cup partially frozen water, beat at 
	high speed 5 min.  Set aside.

	Beat egg whites in large glass bowl at medium spped 1 minute
	or until soft peaks form.  Add remaining 1/4 cup sugar, 1 Tbsp
	at a time, beating til stiff peaks form.  Do not overbeat.

	Gently stir 1/4 of egg white mixture into berry mixture.  Gently
	fold remaining egg white mixture into berry mixture.  Gently
	fold milk poweder mixture into berry mixture.

	Spoon into 6 dessert dishes, chill 3 hours.  Yield 6 servings.

	Nutrition per serving:  128 calories, 5.4g protein, 0.2g fat,
	26.9g carbohydrate, 2mg cholesterol, 62mg sodium, 101mg calcium.

	This is yummy by itself, but even better topped with fruit
    	(but the added fruit is not figured into the nutrition stats).
    
	vegetable cooking spray
	2 1/2 cups plus 1 teaspoon sifted cake flour, divided
	2/3 cup sugar
	1/2 cup margarin, softened
	3 egg whites or 1/2 cup frozen egg substitute, thawed
	1 Tablespoon vanilla extract
	1 teaspoon almond extract
	3/4 teaspoon baking soda
	1/4 teaspoon salt
	1 8-ounce caron low-fat vanilla yogurt

	Coat bottom and sides of an 8 1/2 x 4 1/2 x 3 inch loafpan with
	cooking spray, dust with 1 teaspoon flour, set aside.

	Cream sugar and marg at med speed til light and fluffy.  Add 
	egg whites; beat 4 minutes at med speed til well blended.  Add 
	vanilla and almond extracts, beat at low speed til well blended.

	Combine remaining 2 1/2 cups flour, baking soda, salt.  With 
	mixer running at low speed add to creamed mixture alternately
	with yogurt, beginning and ending with flour mixture.  Pour into
	prepared pan.  Bake at 350 degrees farenheit for 65 min or til
	wooden pick inserted in center comes out clean.  Cool in pan for
	10 min, remove from pan and cool on wire rack.

	Yeild, 16 1/2-inch slices.

	Nutrition per slice:  157 calories, 2.5g protein, 6g fat,
	22.7g carbohydrate, 1mg cholesterol, 0.1 mg iron, 161mg sodium,
	38mg calcium.

	Who said you can't have your cake and eat it too...
	and still stay lo-cholesterol!

	1 1/2 cups flour
	1/2 cup sugar
	1/4 cup unsweetened cocoa
	1 teaspoon baking soda
	1/2 teaspoon salt
	1/3 cup water
	1/2 cup unsweetened orange juice
	3 Tablespoons vegetable oil
	1 Tablespoon vinegar
	1 teaspoon vanilla extract
	1/3 cup semi-sweet chocolate mini-morsels
	1 teaspoon powdered sugar

	Combine first 5 ingredients in medium bowl, make a well in center
	of mixture.  Add water and next 4 ingredients to dry ingredients.
	Stir just until batter is moistened.  Fold in chocolate morsels.
	Spoon into foil or paper lined muffin pans, filling 2/3 full.
	Bake at 375 degrees farenheit for 12 minutes or til wooden pick
	inserted in center comes out clean.  Remove from pan immediately,
	cool on wire rack.  Sprinkle with powdered sugar.  Yield 1 dozen 
	cupcakes.  
	
	Nutrition per 1-cupcake serving: 163 calories, 2.6g protein, 5.5g
	fat, 26.4g carbohydrate, 0.0mg cholesterol, 0.9mg iron, 167mg 
	sodium, 23mg calcium.

    
    
    Oriental Turkey Burgers
    
    1 pound ground turkey              1/2 tsp. ginger, fresh or powder
    1/4 cup oatbran cereal             1/2 tsp. coriander(powder)
    1 tblsp. low sodium soy sauce      1/4 cup chopped water chestnuts
    
    Mix all ingredients in a large bowl.  Shape into 4 patties, and grill.
    
    

    Italian Pizzaburgers
    
    1 pound ground turkey              1/4 cup chopped onions
    1/4 cup oatbran cereal             4 tblsp. tomato sauce
    1/4 tsp. parsley, finely minced    2 english muffins, split
    1/4 tsp. oregano                   grated low cholesterol cheese
    1/4 tsp. marjoram
    
    Mix turkey, cereal, herbs, and onions and form into four patties.  On a
    nonstick pan sprayed with Pam fry until browned.  Sprinkle on the
    cheese.  Cover and cook until the cheese is melted.  While the burgers
    are cooking, spread 1 tblsp. tomato sauce over each english muffin
    half.  Place the cooked burgers on the muffins.  Place in the preheated
    350 f. oven and bake for 3 minutes.
    
    serves 4
    
    

    Italian Meatballs
    
    1/4 cup oatbran cereal             1 large clove garlic, finely minced
    1/4 tsp. oregano                   1/4 cup chopped onion
    1/4 tsp. black pepper              1/4 cup chopped green pepper
    1/4 tsp. thyme                     1 pound ground turkey
    1 tblsp. grated parm. cheese
    
    Mix the dry ingredients in a large bowl.  Add all the remaining
    ingredients except the turkey.  Then blend in the ground turkey and
    form into 12-16 balls.  Spray a non stick pan with Pam.  Fry the balls
    uncovered until browned.
    
    makes 12-16 meatballs
    

    Meatballs in Creamy Paprika Sauce
    
    1 pound ground turkey              1 1/2 cup finely sliced onions
    1/4 cup oatbran cereal               1/2 cup evaporated skim milk
    1 tblsp. ketchup                     1/4 cup flour
    1/4 tsp. black pepper              1 tblsp. paprika
    1 clove garlic, finely minced      2 tblsp. minced parsley
    1 cup chicken bouillon
    
    Mix together the turkey, oatbran, ketchup, pepper, and garlic. Shape
    into small balls.  Fry .  Remove balls when browned.  Add the chicken
    bouillon to the pan alon with the sliced onions.  Bring to a boil and
    simmer till the onions are tender.  In a seperate bowl, slowly blend
    the milk into the 1/4 cup flour until smooth.  Then slowly drizzle in
    the chicken bouillon and onions and blend. Cook over medium heat,
    stirring, until thick.  Add paprika to the finished sauce.  Pour over
    the meatballs.  Garnish with sprinkles of parsley.
    
    serves 4
    

    Basic Cutlets
    
    1/4 cup flour                      1 pound turkey cutlets
    1/4 cup oatbran cereal             4 ounces egg substitute
    
    (pound on board with hand to flatten turkey)
    
    Mix the flour and oatbran cereal in a large bowl.  Dip the turkey
    cutlets into the egg substitute.  Place the cutlets, one at a time into
    the flour bran mixture until well coated.  Fry the cutlets until golden
    brown.
    
    serves 4
    

    Turkey Chili
    
    1 pound ground turkey              1 can kidney or chili beans
    1 med. green pepper, chopped       1 large can tomatoes (28 oz.)
    1 med. onion, chopped              1 package chili mix
    
    
    Brown the turkey in a large pan sprayed with Pam until broken apart and
    browned.  Add the green pepper and onion, reduce the heat, and cover. 
    Cook over medium heat until the peppers are tender.  Add the beans,
    tomatoes and chili mix.  Simmer for 10 minutes and serve.
    
    

    Turkey Vegetable Medley
    
    1 pound ground turkey              2 carrots, chopped
    1 can cooked Great Northern        1 tomato, peeled and chopped
      beans                            1 can small peas
    1 green pepper, chopped            1 package knorr dried vegetable soup
    1 onion, chopped                   2 celery stalks, chopped
    
    In a large pan sprayed with Pam cook the turkey until broken apart and
    browned.  Add all other ingredients including some fluid from the
    canned vegetables to make a sauce.  Cover and simmer just 10 minutes.
    
           

    Marinated Scallops
    
    1 pound scallops                   
    juice of 1 lemon or 2 limes
    2 tblsp. vegetable oil
    1 onion, finely sliced
    2 tblsp. capers
    1/2 tblsp. celery seed
    1 tsp. worcestershire sauce
    2 or 3 drops tabasco
    
    Marinate the scallops overnight in the remaining ingredients and serve
    with crackers or toast points
    
    
    

    Pickled Mushrooms
    
    1/4 cup each: olive oil, lemon juice, water
    1 large garlic clove, minced
    1/4 tsp. pepper(white pepper is best)
    1 pound fresh mushrooms
    1 red or green pepper, sliced
    
    Mix the marinade ingredients and pour over the mushrooms and pepper
    slices.  Store in the refrigerator at least 3 hours.  Drain and serve
    with parsley sprigs as garnish.
    
    

    Marinated Vegetables
    
    Marinade
    ========
    1 cup olive oil
    1/2 cup white wine vinegar
    1/2 cup water
    1 tsp. each: sugar, thyme, marjoram, basil, pepper
    1 large garlic clove, minced
    1 large bay leaf
    
    Vegetables
    ==========
    carrot slices, zucchini slices, cherry tomatoes, broccoli flowerets,
    cauliflower, celery chunks, baby corn ears, mushrooms
    
    
    Mix the marinade, add the vegetables, and store in the refrigerator for
    several hours.  Drain the vegetables thoroughly and place in a bowl to
    serve.
    
    

    Chicken Teriyaki Sticks
    
    2/3 cups soy sauce
    1/4 cup sweet sherry
    1 tblsp. brown sugar
    1/2 tsp. freshly grated ginger root
    1 large clove garlic, minced
    juice of 1 lemon
    1 pound boneless, skinless chicken breast in chunks 
    pineapple chunks
    
    Mix together the marinade ingredients.  Add the chicken and marinate in
    the refrigerator overnight.  Skewer on bamboo sticks or chopsticks,
    alternating with chunks of pineapple.  Broil about 10 minutes until
    done.  Prepare in individual sized portions.
    

    Salmon Spread
    
    1 large can salmon (15 1/2 oz.)      1 tsp. prepared white horseradish
    1/2 cup lowfat cottage cheese        1/2 tsp. salt
    2 tblsp. finely minced onion         1/4 tsp. white pepper
    1 tblsp. lemon juice
    
    Clean the salmon of all bones and skin.  On the other hand, you may
    wish to mash the bones in with the salmon for the calcium they provide.
    Place the cottage cheese in a strainer and place under running water to
    clean of all milk.  Pat the cottage cheese curds dry with a paper
    towel.  Combine all ingredients in a bowl and mash until smooth and
    creamy.  Chill in the serving bowl.  Serve with crackers or
    toastpoints.
    
    

    Toothpick Meatballs
    
    1 small bottle ketchup               1 pound ground turkey
    10 ounce grape jelly                 1/4 cup oatbran cereal
    juice of 1 lemon
    
    Mix the ketchup, jelly and lemon juice in a medium sized saucepan or
    flameproof casserole dish.  Heat until bubbling.  Meanwhile, mix the
    turkey with the oatbran, adding the oatbran a little at a time until
    the mixture is firm enough to form into walnut sized balls.  Drop the
    balls into the bubbling mixture to cook for about 30 minutes.  Serve
    hot with toothpicks to spear the meatballs.
    
    

    Hummus
    
    1/3 cup sesame tahini                1/4 cup water
    1/4 cup lemon juice                  1/2 tsp. cumin
    5 cloves garlic, minced              2 15 ounce cans garbanzo beans
    5 drops tabasco                           or chick peas, drained
    
    Simply combine all ingredients and blend until smooth.  The easiest way
    to do this is in a food processor or blender.
    
    

    Beef en Brochette
    
    1/2 cup red wine                    1/2 tsp. marjoram
    1/4 cup vegetable oil               1/2 tsp. rosemary
    1 tsp. sugar                        1 pound beef (filet mignon) cubes
    1 tsp. worcestershire sauce         16 large fresh mushrooms
    1 tblsp. vinegar                    2 green bell peppers
    2 tblsp. ketchup                    2 onions
    1clove garlic, minced               2 tomatoes
    
    Mix the marinade ingredients together in a large plastic food storage
    bag.  Cut the meat and vegetables into chunks for skewering.  Marinate
    in the bag for 2 to 3 hours.  Skewer the meat and vegetables and broil
    to your liking.
    
    

    Dinner Rolls
    
    3/4 cup oatbran cereal              2 tblsp. honey
    1/2 cup self rising flour           3 tblsp. vegetable oil
    3/4 cup skim milk
    
    To get these rolls to come out well, first put the oatbran cereal
    through a food processor or blender.  This will furthur mill the cereal
    to a more flour like consistency.  Then blend i the self rising flour. 
    Note that you will need no baking powder.  Blend in the other
    ingredients and drop the batter onto a cookie sheet sprayed with Pam. 
    Bake at 375 F. for 8 to 10 minutes or until just barely browned.
    
    makes 12 roles
    

    Cran Bran Bread
    
    2 cups whole cranberries            3 tsp. baking powder
    1 1/2 cups oatbran cereal           1/2 tsp. ground all spice
    1 tsp. grated orange peel           1/4 cup vegetable oil
    1 cup granulated sugar              1/2 cup skim milk
    1/3 cup brown sugar                 4 egg whites
    2 1/2 cup all purpose flour         1/2 cup chopped walnuts
    
    Preheat oven to 350 F.  Chop the cranberries and add to the oatbran
    cereal along with the orange peel and sugars.  Next, stir together the
    flour, baking powder, and allspice.  Add the oil, milk, and egg whites. 
    Blend in the cranberry mixture and walnuts.  Spray three six by three
    inch loaf pans with Baker's Joy.  Divide the batter between the pans,
    and bake for 40 to 50 minutes.
    

    Oatmeal Bread
    
    3/4 cup boiling water               1/4 cup very warm water
    1/2 cup old fashioned rolled oats   1/2 tsp. sugar
    3 tblsp. margarine                  1/2 container egg substitute or 1
    1/4 cup honey                           egg
    1 tsp. salt                         2 cups all purpose flour
    1 envelop active dry yeast          3/4 cup oatbran cereal (milled)
    
    Stir together the boiling water, rolled oats, margarine, honey, and
    salt in a large bowl until well mixed.  Let cool to warm.  Sprinkle the
    packet of yeast over the very warm water in a 1 cup container;  add the
    1/2 tsp. sugar.  Stir to dissolve the yeast, and let it stand for
    about 10 minutes or until the mixture bubbles.  Next add the yeast
    mixture, egg, 1 1/2 cup of all purpose flour, and the oatbran to the
    oatmeal mixture.  Beat with an electric mixer at low speed for 2
    minutes while gradually adding the rest of the flour.  Put the dough
    into a 9 by 5 by 3 inch loaf pan sprayed with Baker's Joy.  Cover with
    wax paper and a towel and put the pan in a warm place away from drafts. 
    Let the dough double in bulk, about 45 minutes.  Bake in a preheated
    oven at 375 F. for about 1 hour.  The bread is done when it feels and
    sounds hollow when you tap it.
    
    

    Bran Brownies
    
    3 tblsp. cocoa powder               6 egg whites
    1 tblsp. instant coffee             1 tsp. vanilla extract
    1 tblsp. water                      1 cup oatbran cereal
    2 very ripe bananas                 1/4 tsp. salt
    2 cups sugar                        1 cup chopped nuts or raisins
    
    Combine the cocoa, coffee, water, bananas and mix in a blender or a
    large bowl with a hand mixer.  Add the sugar, egg whites, vanilla, and
    mix well.  Sift together the oatbran cereal and salt, then add to the
    mixture.  Fold in the nuts or raisins.  Pour into a 9 inch baking pan
    sprayed with Baker's Joy.  Bake at 350 F. for 45 minutes.  Cut into
    individual squares, cool, and serve.
    
    
    

    Buttermilk Pancakes
    
    6 egg whites                        2 cups oatbran cereal
    3 cups 1% fat buttermilk            1 tblsp. baking powder
    6 tblsp. vegetable oil              3 tblsp. sugar
    1 cup self rising flour
    
    Mix all ingredients together and fry!
    
    
    

    German Apple Pancakes
    
    Fruit mixture
    =============
    1 large green apple, halved, cored, and sliced
    1/4 cup sugar
    1/4 cup applesauce
    1/8 tsp. nutmeg
    1/2 tsp. cinnamon
    
    Batter
    ======
    8 egg whites
    1/4 cup self rising flour
    1/2 cup oatbran cereal
    1 tsp. baking powder
    1 tblsp. sugar
    1 cup nonfat milk
    1 tsp. vanilla extract
    1 tblsp. vegetable oil
    1/8 tsp. nutmeg
    
    Spray an oven proof glass casserole dish with Pam.  Mix the apples,
    sugar, applesauce, and spices, and spread in the dish.  Bake at 425 F.
    for 10 minutes to partially cook apples.  In a large bowl, mix liquid
    ingredients for the batter, then add dry ingredients.  Stir only until
    ingredients are mixed.  Then pour the batter over the fruit and bake at
    375 F. for another 20 minutes.
    
    serves 2
    

    French Toast
    
    1 slice sourdough bread
    egg substitute equal to 1 egg
    1 ounce (2 tblsp.) nonfat milk
    1 dash of vanilla extract, orange extract
    
    Mix the egg substitute, milk, and flavoring in a bowl and dip in the
    bread to soak up the mixture and fry.
    
    

    Waffles
    
    4 egg whites
    2 cups nonfat milk or evaporated skim milk
    1 cup oatbran cereal
    1 cup self rising flour
    1 tsp. baking powder
    3 tblsp. vegetable oil
    
    Preheat the iron.  Mix all ingredients in a container with a spout, and
    pour onto the waffle iron.  Bake each waffle for about 5 minutes or
    until the steam stops.
    
    makes 6 large waffles
    

    Hot Oatbran Cereal
    
    1 cup water
    1 cup evaporated skim milk
    1 tsp. honey (or brown sugar or molasses)
    1/2 cup oatbran cereal
    1/4 cup raisins (or dates, prunes, or dried apricots)
    
    Bring water and milk to a boil.  Stir in the remaining ingredients and
    cook gently for 10 minutes
    

    Garlicky Turkey Sausage
    
    1 pound ground turkey breast
    3/4 tsp. ground coriander
    1/2 tsp. salt
    1/2 tsp. pepper
    1 clove garlic, finely minced
    
    Mix all ingredients in a bowl and form into 8 patties.  Refrigerate. 
    Spray a skillet with Pam and fry for about 12 minutes.
    
    

    Favorite Breakfast Sausage
    
    1 pound ground turkey breast
    1 packet Butter Buds
    1/4 tsp. each: cumin, marjoram, pepper, oregano, and cayenne pepper
    1/2 tsp. each: basil, thyme, sage
    1/8 tsp. each: garlic powder, nutmeg, ginger
    1 tblsp. oatbran cereal ( just enough to bind sausage)
    
    Mix the ground turkey with the seasonings and refrigerate for a few
    hours.  Form patties and bake in a 400 F. oven or fry in a pan sprayed
    with Pam.
    

    Chinese Chicken and Vegetables
    
    1 cup chicken broth                     
    1 pound skineless chicken in strips
    4 medium carrots in circles
    1 small bunch broccoli
    1 cup bean sprouts
    1 green or red pepper, cut
    1 can straw mushrooms (drained)
    1 tblsp. soy sauce
    2 tblsp. oyster sauce
    1 tblsp. dry sherry
    1 tsp. cayenne pepper
    1 tblsp. grated fresh ginger
    2 large garlic cloves, chopped fine
    
    Heat 2 ounces of chicken broth in wok.  Add chicken strips and stir fry
    until tender.  Remove chicken and put aside.  Add remaining broth to
    wok, heat adn add vegetables.  Cook till tender.  Mix sauces and
    flavorings.  Add chicken to wok.  Pour in sauce mixture.  Stir fry till
    entire dish is heated through.
    
    

    Tori No Sanmi Yaki
    
    3 tblsp. sesame seeds                  1/3 cup soy sauce
    2 large cloves garlic, crushed         1/4 cup honey
    1/2 small dried red pepper             2 boneless chicken breast
        w/o seeds                          1 lge. green bell pepper(strips)
    1 tsp. fresh ginger, 1/4 tsp.ground    1 tblsp. vegetable oil
    1/4 cup sake or dry sherry             2 cups hot cooked rice
    6 thin lemon slices w/o seeds
    
    Toast the sesame seeds in a little pan for about 5 minutes.  Mash the
    seeds along with the garlic, pepper, and ginger.  Add sake, soy sauce,
    and honey.  Coat the chicken with the mixture and place in a glass
    casserole dish.  Marinate the chicken at least 4 hours or overnight. 
    Bake in a 325 f. oven for 15 minutes.  Turn chicken and bake 10 minutes
    more.  Broil just a few minutes to crisp.  Meanwhile saute the green
    pepper strips until tender.  Arrange the chicken, peppers, and lemon
    slices on a platter. Serve with lots of rice.
    
    

    Apple Oatmeal Treats
    
    4 medium apples                       2 egg whites
    4 tsp. cinnamon                       1/4 cup oatbran cereal
    1 tblsp. honey                        1/4 cup oatmeal
    1 tblsp. lemon juice                  1/2 cup powdered skim milk
    
    First halve, core, and chop the apples.  Put them in a steamer,
    sprinkle with cinnamon and steam until tender, usually about 10
    minutes.  Next combine all the other ingredients.  By the time your
    done, the apples will be tender and aromatic from the cinnamon.  Put
    them into a blender and liquify.  Combine all ingredients and plop the
    batter by teaspoonfuls onto a nonstick cookie sheet.  Bake in a
    preheated 350 f. oven for 20 minutes.  This will make 2 or 3 dozen
    cookies.
    
    

    Traditional Oatmeal Cookies
    
    3/4 cup flour                       1/2 cup granulated sugar
    1/4 tsp. baking soda                1 container egg substitute or 2
    2 tsp. vanilla                        eggs
    2 ounces vegetable oil              1 1/2 cups 1-minute oatmeal
    1/2 cup brown sugar                 1/4 cup chopped walnuts
    
    First, sift the flour and baking soda together.  Next, blend vanilla,
    oil, and sugars, then add the egg substitute.  Finally stir in the
    flour, oatmeal, and nuts.  Preheat your oven to 350 F. and spray a
    cookie sheet with Pam.  Drop the dough onto the sheet with a teaspoon. 
    Bake for 8 minutes.
    
    makes 72 cookies
    
    

    Untraditional Oatmeal Cookies
    
    2 very ripe bananas                 1 1/2 cups 1-minute oatmeal
    1/2 cup brown sugar                 1 tsp. baking powder
    3 tsp. vanilla                      1/2 tsp baking soda
    1 container egg substitute          1/2 cup evaporated skim milk
      equal to 2 eggs                   1/2 cup chopped nuts
    2 cups flour
    
    First mash the bananas with a fork or blend in a blender to a liquid.
    Place in a large bowl and mix the sugar, vanilla, and egg with the
    bananas.  Mix together the flour, oatmeal, baking powder, and soda. 
    Alternately add the flour mixture and the milk to the banana mixture
    and finally add the nuts.  Preheat the oven to 375 f. and spray a
    cookie sheet with Pam.  Plop the batter 1 teaspoonful at a time onto
    the sheet and bake for 10 minutes, till the cookies are just barely
    browned at the edges.
    
    

    Sweet Potato and Apple Cobbler
    
    2 large apples, cored, cut in 1 inch chunks
    2 large sweet potatoes, peeled and cut in 1 inch chunks
    1/2 cup brown sugar
    1/2 cup oatbran cereal, milled
    1/2 cup 1-minute oatmeal
    1/2 tsp. cinnamon
    1/3 cup unsalted soft margarine
    
    
    Mix the chunks of apples and potatoes in a 9 inch pie pan, and sprinkle
    with 2 tblsp. of the sugar.  Mix the remaining sugar, oatbran, oatmeal,
    and cinnamon in a bowl.  Work the margarine in a bit at a time until
    the mixture is crumbly.  Sprinkle the crumbs over the apples and
    potatoes.  Preheat oven to 350 f.  Bake about 50 minutes, or until the
    potatoes are tender and the topping is browned.  For a special treat
    make whipped cream to go with it.
    
    
    I do have a recipe for whipped cream that is cholesterol free!!!  It
    will be listed in this file!
    

    Prune Bars
    
    1/3 cup brown sugar                   1/2 cup oatbran cereal
    1/3 cup vegetable oil                 1 1/2 cup oatmeal
    1/4 cup apple juice concentrate       1 cup diced prunes
    1 cup whole wheat flour               1 cup raisins
    
    Mix the sugar, oil, and apple juice.  Seperately mix the dry
    ingredients.  To them gradually add all other ingredients, mixing just
    until crumbly.  Put the mixture into a 9 inch baking pan sprayed with
    Pam.  Bake in a preheated oven at 375 f. for 20 minutes or until
    resilient to the touch.  Cut into 12 bars.
    
    
    

    Pie Crust
    
    1 cup sifted flour                    1/3 cup light corn syrup
    3/4 tsp. salt                         2 tblsp. skim milk
    
    Preheat oven to 475 f.  Mix the flour and salt in a bowl.  Combine the
    syrup and milk and add all at once to the flour mixture.  Stir with a
    fork until thoroughly mixed.  Shape the mixture into a ball and place
    it between two squares of wax paper lightly dusted with flour.  Roll
    the pastry into a circle large enough to fit a 9 inch pie pan.  Spray
    pan with Baker's Joy. Arrange pastry in the pan.  Cut off the edges
    with a knife and press with a fork. Prick the bottom all over with a
    fork.  Bake about 10 minutes or until golden brown.  Cool before adding
    filling.
    

    Frozen Fish Fiesta
    
    1 med. onion, sliced thin             1 large bay leaf
    1 cup water                           1 large garlic clove, minced
    2 tsp. chili powder                   6 stuffed olives, sliced
    1 tsp. ground cumin                   1 pound frozen cod or other fish
    1 tsp. oregano
    
    Combine all ingredients except fish in a saucepan and heat to a
    bubbling boil.  By this time the fish should be partly thawed, enough
    to cut into 2 inch chunks.  Toss in the chunks with the sauce and
    reheat to boiling, then simmer 20 minutes or less, until fish flakes
    easily.

    Pescatori (Italian style shellfish)
    
    1 medium onion                       2 medium tomatoes, cut up
    1 tblsp. olive oil                   1 large green pepper, cut up
    1 large garlic clove, minced         8 ounces raw clams
    1/4 tsp. oregano, thyme, &           8 ounces raw scallops
        crushed red pepper  
    
    
    In a saucepan place all ingredients except fish, and cook over medium
    heat for 4 to 5 minutes, until the pieces of onion and green pepper
    become tender and a sauce like consistency is reached.  Then add the
    shellfish and simmer for just 5 more minutes, no more or the fish will
    be overcooked.
    
    serves 4
    

    Fish Baked in Paper
    
    1 pound fish fillets: sea bass, grouper or snapper
    1 cup carrots, sliced into strips
    1 small onion
    2 tsp. dill weed and thyme leaves or 1 tblsp. of each fresh
    freshly ground pepper
    
    Cut 4 circles of parchment paper (not wax paper) about 15 inches in
    diameter.  Place the fish, cut into equal pieces, on the 4 pieces of
    paper, and cover with vegetables.  Season to taste with herbs and
    pepper.  Fold the paper and crimp to seal.  Place on a cookie sheet and
    bake in a preheated oven at 350 f. for about 12 minutes.
    
    serves 4
    

    Mexican Fish Delight
    
    1 tblsp. olive oil                  freshly ground pepper
    juice of 1 fresh lime               chopped parsley
    1 pound fish fillets:               chopped black olives
    snapper or sea bass                 chopped tomatoes
    
    Preheat oven to 450 f.  Mix the oil and lime juice together and rub
    over the fish fillets.  Season to taste with pepper.  Bake uncovered
    for 15 minutes without turning.  Meanwhile, chop the parsley, black
    olives, and tomatoes and mix to form a garnish to top the fish with
    when the fillets come out of the oven.
    
    serves 4
    

    Polynesian Scallops
    
    1/2 cup diced green bell pepper
    1 tblsp. chopped green onion
    1/4 cup sliced water chestnuts
    1/4 cup pineapple cubes
    1 tsp. worcestershire sauce
    1 tsp. wine vinegar
    1/4 cup pineapple juice
    juice of 1 lime
    1 pound scallops
    
    Mix all ingredients except the scallops in a flameproof casserole dish
    and heat on the stove top until the vegetables are tender.  Thicken if
    you wish with cornstarch, added a bit at a time.  Add the scallops and
    mix.  Cover the dish and bake in a preheated oven at 350 f. for just 5
    minutes, more will overcook.
    
    serves 4
    

    Baked Salmon Loaf
    
    1 one pound can salmon                 2 egg whites
    1/2 cup chopped celery                 1 1/2 tblsp. dill weed
    1/4 cup chopped onion                  1 cup breadcrumbs or oatbran
    1/4 pound chopped fresh mushrooms           cereal
    1/4 cup evaporated skim milk
    
    Mix all ingredients well in a bowl.  Spray with Pam a meatloaf pan
    large enough to hold the mixture.  Bake in a 375 f. oven for 45
    minutes.  Cut into slices and serve four with potatoes and vegetables
    of your choice.
    

    Teriyaki Salmon
    
    1/4 cup soy sauce                    2 tblsp. grated fresh ginger
    2 tblsp. brown sugar                 1 pound salmon fillets or steaks
    
    Mix the soy sauce, sugar, and ginger together in a plastic food storage
    bag.  Marinate the salmon for at least 30 minutes preferably 1 hour. 
    Broil the salmon in the oven broiler or over charcoal.  Figure 10
    minutes per inch thickness for broiling time.
    
    

    Salmon Patties
    
    1 one pound can salmon               1 med. onion, minced fine
    4 egg whites                         1 tblsp. finely chopped parsley
    2/3 cup oatbran cereal               1 tblsp. fresh squeezed lemonjuice
    
    Mix all ingredients together and make 8 patties shaped like hamburgers. 
    Spray a nonstick pan with pam and fry until crisp.
    
    serves 4
    

    Halibut Marengo
    
    2 cups canned whole tomatoes, chopped
    1/2 orange, sliced
    1/4 cup each: mushrooms, celery, green pepper
    1/4 tsp. each: thyme and white pepper
    2 tblsp. chopped onion
    1 pound halibut
    
    Mix all ingredients except fish and bring to a boil in a medium
    saucepan.  Place the fish in a glass baking dish and pour the sauce
    over.  Bake 15 minutes in a 375 f. oven.

    Tuna or Salmon Salad Sandwiches
    
    1 can tuna or salmon
    1/4 cup finely chopped apples
    6 stuffed green olives, sliced
    1 green onion, minced
    1/4 tsp. dill weed or 1 tsp. fresh
    1/4 cup chopped celery
    3 drops tabasco
    juice of 1/2 lime
    just enough reduced fat mayo to hold it together
    
    Mix all ingredients, chill and make sandwiches
    

    Seafood Kabobs
    
    juice of 2 lemons                     1 tblsp. vegetable oil
    1/4 cup white wine                    2 tsp. oregano
    3 large garlic cloves, minced         1/2 tsp. white pepper
    3 tblsp. parsley, finely chopped      1 pound scallops or fish chunks
    
    Combine all ingredients except fish to form a marinade.  Add fish and
    marinate 1 hour.  Drain and skewer.  Broil 10 minutes in a the oven or
    over charcoal.  You may wish to alternate the chunks of fish on a
    skewer with the chunks of green pepper, mushrooms, or other vegetables. 
    Baste with the marinade as your are broiling to keep the fish moist.
    

    Apple Banana Shake
    
    8 ounces skim milk
    1 ripe banana ( the riper the better)
    2 ounces frozen apple juice concentrate
    1 egg white uncooked
    
    Put all ingredients in blender
    

    Strawberry Shake
    
    8 ounces skim milk
    1 egg white, uncooked
    1/2 cup fresh or frozen strawberries
    
    Put all ingredients in blender and serve
    
    

    Pineapple Shake
    
    8 ounces skim milk
    1 egg white, uncooked
    2 ounces frozen pineapple juice concentrate
    1/4 cup crushed pineapple (unsweetned)
    
    Put all ingredients in blender and serve
    

    Fresh Apple Shake
    
    8 ounces skim milk
    1 apple, cored and chopped into small pieces before blending
    2 ounces frozen apple juice concentrate
    1 egg white, uncooked
    
    Put all ingredients in blender and serve
    

    Banana Carob Shake
    
    8 ounces skim milk
    1 ripe banana
    1 egg white, uncooked
    1 tsp. carob powder
    
    Put all ingredients in blender and serve
    

    Low Calorie Eggnog
    
    1 quart evaporated skim milk
    1 cup egg substitute
    1 tblsp. rum extract, sugar substitute equal to 1/4 cup sugar
    nutmeg to taste
    
    Blend and serve.  Makes 10 four ounce servings
    

    Meal in a Mixer
    
    3/4 cup skim milk
    1 ripe banana
    1/2 cup nonfat strawberry yogurt
    1/4 cup orange juice
    
    Blend all together and serve.
    

    Basic Muffins
    
    2 1/4 cup oatbran cereal                1/4 cup honey or molasses
    1/4 cup chopped nuts                    1 1/4 cup skim milk
    1/4 cup raisins                         2 egg whites
    1 tblsp. baking powder                  2 tblsp. vegetable oil
    1/4 cup brown sugar or molasses
    
    Preheat oven to 425 f.  In a large bowl combine the oatbran cereal,
    nuts, raisins, and baking powder.  Stir in the brown sugar or liquid 
    sweetening.  Mix the milk, egg whites, and oil together and blend in
    with the oatbran mixture.  Line muffin pans with paper baking cups and
    fill with batter.  Bake 15 to 17 minutes.  Test for doneness with a
    toothpick; it should come out moist but not wet.
    
    makes 12 muffins
    

    Oil Free Muffins
    
    2/14 cup oatbran cereal                 1 1/4 cup skim milk
    1 tblsp. baking powder                  2 egg whites
    1/4 cup brown sugar                     2 tblsp. corn syrup
    1/2 cup dry fruits
    
    Preheat oven to 425 f.  Mix the dry ingredients in a large bowl.  Mix
    the milk, egg whites, and corn syrup together and blend with dry
    ingredients.  Line muffin pans with paper baking cups, and fill with
    batter.  Bake 13 to 15 minutes.
    
    makes 12 muffins
    

    Apple Cinnamon Muffins
    
    2 1/4 cup oatbran cereal                1/2 cup skim milk
    1/4 cup brown sugar                     3/4 cup frozen apple juice
    1 1/4 tsp. cinnamon                         concentrate
    1 tblsp. baking powder                  2 egg whites
    1/4 cup chopped walnuts                 2 tblsp. vegetable oil
    1/4 cup raisins                         1 med. apple, cored and chopped
    
    Mix the dry ingredients in a large bowl.  Mix the milk, apple juice
    concentrate, egg whites, and oil in a bowl or blender.  Add to the dry
    ingredients and mix.  Add the chopped apple.  Line the muffin pans with
    paper baking cups and fill with batter.  Bake in a 425 f. oven for 17
    minutes.
    
    makes 12 muffins
    

    Banana Nut Muffins
    
    2 1/4 cup oatbran cereal              1 1/4 cup skim milk
    1 tblsp. baking powde                 2 very ripe bananas
    1/4 cup brown sugar                   2 egg whites
    1/4 cup chopped walnuts               2 tblsp. vegetable oil
    
    Preheat oven to 425 f.  Mix the dry ingredients in a large bowl.  Mix
    the milk, bananas, egg whites, and oil in a bowl or blender.  Add to
    the dry ingredients and mix.  Line the muffin pan with paper baking
    cups and fill them with batter.  Bake for 17 minutes.
    
    makes 12 muffins
    

    Canned Fruit Muffins
    
    2 1/4 cup oatbran cereal              1 cup evaporated skim milk
    1 tblsp. baking powder                2 egg whites
    1/4 cup raisins                       1 16oz. can pears (drained)
    2 tblsp. vegetable oil
    
    Preheat oven to 425 f.  Mix the dry ingredients in a bowl.  Mix
    together all other ingredients except the pears.  Add the liquid
    mixture to the dry ingredients and mix.  Chop the canned pears fine and
    add to the batter.  If the batter seems dry, add a bit of the fluid
    drained from the  pears.  Line the muffin pan with paper baking cups
    and fill with batter.  Bake for 17 minutes or until a toothpick comes
    out dry.  You can use other canned fruits also.
    

    Pineapple Muffins
    
    2 1/4 cup oatbran cereal              2 8oz. cans crushed pineapple in
    1/4 cup brown sugar                     its own juice(unsweetned)
    1 tblsp. baking powder                2 tblsp. vegetable oil
    1/2 cup skim milk                     2 egg whites
    
    Preheat oven to 425 f.  Mix the dry ingredients in a large bowl.  Mix
    the milk, 1 can of crushed pineapple with juice, egg whites, and oil in
    a bowl or blender.  Combine the ingredients and mix.  Drain the second
    can of pineapple and add to the mixture.  Line the muffin pans with
    paper baking cups and fill with batter.  Bake for 17 minutes.
    
    serve with pineapple milk shake  makes 12 muffins
    

    Pineapple Upside-Down Muffins
    
    Prepare the recipe as for pineapple muffins.  Before filling the
    muffin cups, place a slice of pineapple and a maraschino cherry in
    each.  Pour in the batter.  Bake for 19 minutes.
    

    Pear-fection Muffins
    
    2 1/4 cup oatbran cereal               2 egg whites
    3 tblsp. brown sugar                   2 tblsp. vegetable oil
    1 tblsp. baking powder                 3/4 cup evaporated skim milk
    1/2 tsp. cinnamon                      1 large ripe pear, peeled,cored
    1/4 tsp. vanilla
    
    Preheat oven to 425 f.  Mix the dry ingredients in a large bowl.  Mix
    all the other ingredients, including the pear, in a blender at low
    speed.  Combine with the dry ingredients and mix.  Line the muffin pan
    with paper baking cups.  Fill the baking cups with batter.  Bake 17
    minutes or until a toothpick comes out dry.
    

    Pumpkin Muffins
    
    2 1/4 cup oatbran cereal               1/2 cup frozen pineapple juice 
    3 tblsp. brown sugar                       concentrate
    1/2 tsp. nutmeg                        3/4 cup evaporated skim milk
    1/2 tsp. cinnamon                      2 tblsp. vegetable oil
    1/4 cup raisins                        2 egg whites
    1/2 cup canned pumpkin                 1 tblsp. baking powder
    
    Preheat oven to 425 f.  Mix the dry ingredients in a large bowl.  Mix
    all other ingredients in a blender.  Combine with the dry ingredients
    and stir just to mix.  Line the muffin pan with paper baking cups. 
    Fill the cups with batter and bake for 17 minutes.
    
    makes 12 muffins
    

    Dinner Muffins
    
    1 1/4 cup oatbran cereal               2 tblsp. honey
    1 cup self rising flour                3 tblsp. vegetable oil
    1 1/2 cup evaporated skim milk         2 egg whites
    
    Preheat oven to 425 f.  Mix the dry ingredients in a large bowl.  Mix
    the milk and the remaining ingredients in a blender at low speed, then
    add to the dry ingredients and stir until just mixed.  Line a muffin
    pan with paper baking cups, and fill with batter.  Bake 15 minutes or
    till a toothpick comes out dry.
    

    Molasses Muffins
    
    2 1/2 cups oatbran cereal              1 1/4 cup evaporated skim milk
    1 tblsp. baking powder                 2 tblsp. vegetable oil
    1/4 cup raisins                        2 egg whites
    1/4 cup chopped nuts                   1/4 cup molasses 
    
    Preheat oven to 425 f.  Mix the dry ingredients in a bowl.  Blend all
    other ingredients in a blender and add to the dry ingredients.  Stir
    just to mix.  Line the muffin pan with paper baking cups and fill with
    the batter.  Bake for 16 minutes.

    Whipped Cream
    
    Beat chilled evaporated skim milk with a teaspoonful of vanilla to
    form.
    

    Yogurt Dressing
    
    1 cup nonfat plain yogurt           1 large garlic clove, finely minced
    1 tblsp. fresh lemon juice          1 tblsp. honey
    1 1/2 tsp. fresh basil, 1/2 tsp.
       if dry
    
    Combine all the ingredients in a storage container and let stand in the
    refrigerator for at least 2 hours before serving
    
     

    Honey-Lime Dressing
    
    1/4 cup fresh lime juice
    1/8 cup honey
    1//4 tsp. Dijon mustard
    
    Combine all ingredients and serve cold
    
    

    Tomato Dressing
    
    1 cup salt free tomato juice
    1/2 cup peeled and chopped fresh tomatoes
    1 tblsp. fresh lemon juice
    1 tblsp. fresh chopped parsley
    1 tblsp. fresh chopped cilantro
    pepper to taste
    
    Combine all ingredients in a storage container and let the mixture
    stand overnight to fully develop the flavor.
    
    

    Thousand Island Dressing
    
    1 cup low fat mayonnaise
    2 tblsp. tomato ketchup
    1 tblsp. sweet pickle relish
    
    Combine all ingredients and chill.
    
    

    Herb Dressing
    
    1 cup nonfat plain yogurt          1 1/2 tsp. fresh chervil
    1 tblsp. fresh lemon juice         1 large garlic clove, finely minced
    1 1/2 tsp. fresh basil             1 tsp. ground red pepper
    1 1/2 tsp. fresh tarragon
    
    Combine all ingredients.
    
    

    Mustard Sauce
    
    2 tblsp. prepared mustard          1/4 cup mayonnaise
    1/4 tsp. curry powder              1/4 cup plain lowfat yogurt
    1-2 dashes tabasco
    
    Mix all ingredients together to form a smooth yellow sauce.  To lower
    cholesterol content, reduce amount of mayo.
    

    Bechamel Sauce
    
    2 tblsp. margarine                 1/2 cup fresh lemon juice
    3 tblsp. flour                     4 oz. egg substitute (1 packet)
    1 1/2 cup evaporated skim milk
    
    Mix the margarine with the flour over low heat.  Gradually stir in the
    milk.  Bring to a boil, stirring constantly.  Remove from the heat and
    add the lemon juice.  Place the egg substitute in a blender at low
    speed.  Slowly dribble in the cooked mixture and blend until smooth.
    
    

    Gravy
    
    3/4 cup cold skim milk             1/2 cup egg substitute
    1/4 cup flour                      1/2 cup evaporated skim milk
    1 cup hot turkey broth             canned mushrooms, salt, & pepper
    
    Blend the skim milk into the flour until smooth.  Blend in the broth. 
    Bring to a boil and cook 1 minute.  Set aside.  Blend the egg
    substitute and evaporated skim milk in an electric blender.  Dribble
    hot milk broth flour mixture slowly into the blender set a low speed. 
    Add the mushrooms, salt, and pepper to taste, and your favorite
    seasonngs.
    
    

    Cumberland Sauce
    
    2 tblsp. prepared horseradish         1 tsp. Grey Poupon mustard
    1/2 cup fresh squeezed orange juice   1/4 cup red wine
    1/8 cup grated orange rind            2 tblsp. currant jelly
    
    Mix all ingredients and serve with cold or hot turkey.
    
    

    
    I noticed the last several replies used evaporated skim milk.
    As a general rule of thumb, can evaporated skim milk be
    substituted for cream? I really love cream sauces (especially
    things like fettucine alfredo) but won't eat them anymore
    due to the high fat content.
    
    Thanks....
    
     Jean
    

    Dill Sauce
    
    1 cup chicken bouillon             2 1/2 tblsp. dill weed or fresh
    3 tblsp. flour                     1/2 cup evaporated skim milk
    
    Stir the cold bouillon into the flour gradually.  Bring to a boil,
    stirring constantly then reduce to a simmer.  Add the dill.  Remove
    from the heat and blend in the milk.

    Onion Sauce
    
    2 onions, thinly sliced and chopped
    1/2 cup water
    1/4 cup chicken bouillon
    2 tblsp. flour 
    1/4 cup evaporated skim milk
    1/4 tsp. sugar
    
    Cook the onions in 1/4 cup water until tender, about 10 minutes.  Stir
    the bouillon cube into the remaining 1/4 cup water, and slowly blend
    into the flour until smooth.  Dribble into the onions and hot water and
    stir in the sugar.  Add the milk, and heat.  Cook on medium heat,
    stirring until thick.
    
    

    Pizzaiola Sauce
    
    1/2 cup chopped onion                1 tsp. dry basil
    2 large garlic, minced               1 tsp. leaf oregano
    1 tblsp. vegetable oil               4 tsp. drained capers
    1 can saltfree italian style
      tomatoes, drained, chopped
    
    Saute the onion and garlic in oil until transparent.  Stir in the
    tomatoes, basil and oregano.  Bring to a boil.  Lower the heat and
    simmer uncovered while stirring frequently for 15 minutes or until the
    sauce thickens a bit.  Add the capers at the last moment before
    serving.
    

    Mock Sour Cream 1
    
    3/4 cup lowfat cottage cheese
    1/4 cup nonfat plain yogurt
    1/2 tsp. lemon juice
    1 packet equal artificial sweetner
    
    Mix all together
    

    Mock Sour Cream 2 
    
    1 cup lowfat cottage cheese
    1 tblsp. lemon juice
    1/4 cup skim milk
    
    Mix all ingredients
    

    California Sunshine Soup
    
    1 quart bottle Clamato juice
    1/2 cup chopped cucumber
    1/4 pound tiny cocktail shrimp
    1/2 cup tofu, cut into 1/2 inch cubes
    1 small avocado, cut into cubes
    1/3 cup finely chopped onion
    2 tblsp. each olive oil, red wine vinegar
    1 tblsp. sugar
    1 large garlic clove, minced
    1/3 tsp. tabasco
    
    Just mix all the ingredients together in a large container and
    refrigerate overnight to bring out all the flavors.
    

    Galumki (Polish stuffed cabbage)
    
    1 head of cabbage, cored               2 med. onion, chopped
    rice                                   ground pepper
    1 1/2 1b. ground turkey                1 egg or egg substitute
    1 packet Butter Buds                     equal to 1 egg
    
    Boil the cored cabbage head in water for 10 minutes.  Cook enough rice
    to make 2 cups. Cook turkey in pan, stirring until the pinkness is
    gone.  Combine the turkey, rice, butter buds, onions, pepper, and egg
    in a bowl.  Cool the cabbage and remove the leaves whole. Divide the
    mixture and place on cabbage leaves, wrap and secure with wooden
    toothpicks.  Place in a casserole dish, cover, and bake in a 325 f.
    oven for 1 hour.  You may want to baste with tomato juice while
    cooking.
    
    

    Straw Mushrooms and Baby Corn
    
    1 clove garlic, crushed               4 tblsp. chicken broth
    1/2 tsp. grated fresh ginger          1/8 tsp. sugar
    1 tblsp. peanut oil                   1 15oz. can straw mushrooms,
    1 15oz. can baby corn, drained           drained
    2 tblsp. oyster sauce
    
    In a hot wok (375 f. in an electric wok) stir fry the garlic and ginger
    in the oil for a minute or 2.  Add the corn, and stir fry until hot. 
    Add the oyster sauce, chicken broth, and sugar.  Stir and toss.  When
    the mixture is hot, add the mushrooms and stir gently until all the
    food is heated through
    

    Gazpacho
    
    1 large can tomato juice             2 large tomatoes,peeled,seeded,
      (48 oz. can)                          and chopped (or canned tomato)
    1 med. onion chopped fine            1/3 cup fresh lime juice
    1 green pepper, chopped fine         1/4 cup red wine vinegar
    1 jalapino pepper, chopped fine,     1/2 tsp. freshly ground pepper
      without seeds                      1/2 cup chopped fresh cilantro
    3 large garlic cloves, minced fine
    
    Combine all the ingredients in a large bowl or jar, but not an aluminun
    pot, and store in the frig. overnight.  Serve cold with sprigs of fresh
    cilantro.
    

    Oriental Carrots and Green Peppers
    
    1 tblsp. soft margarine              1 tblsp. brown sugar
    1 tblsp. vegetable oil               1 tsp. mild soy sauce
    1 tblsp. grated fresh ginger           (added at end of saute time)
    
    Cut carrots and green peppers into strips about 3 inches long and 1/2
    inch wide.  In a medium size sauce pan saute other ingredients briefly. 
    Next add the carrots and green peppers to the mixture and simmer
    covered for 10 minutes or until the vegetables are tender.
    
    serves four
    
    

    Roasted Potatoes
    
    Boil unpeeled potatoes for about 15 minutes or until you can pierce
    them with a fork without too much resistance.  Drain them and cut into
    chunks, still with the peel intact.  Sprinkle with Butter Buds and
    white pepper.  Preheat oven to 375 f. and spray a cookie sheet  with
    Pam.  Bake the potatoes for 15 minutes, till they are nice and crisp
    and browned.

    Escarole and New Potatoes
    
    1 1/2 pounds new potatoes             2 tblsp. vegetable oil
    1/2 cup chopped onion                 1 pound escarole leaves
    2 large garlic cloves,                1 cup chicken broth
       chopped fine                       pepper to taste
    
    Boil the potatoes unpeeled for about 20 minutes then drain off the
    water and cover (off the heat) while the potatoes are cooking, in a
    large skillet saute the onion and garlic in oil until transparent. 
    Tear the escarole leaves by hand into pieces about 2 inches across. 
    Put the leaves into the pan with the onions, cover and toss to wilt the
    leaves and cover them with the onion-garlic oil.  Slice the potatoes
    into chunks and add  them to the pan.  Stir in the chicken broth, bring
    to a boil, add pepper and serve.
    
    serves four
    

    Flavorful Rice Pilaf
    
    4 cups water                         1/4 cup raisins (golden)
    1 tsp. ground coriander              1/4 cup apple juice
    1 tblsp. vegetable oil               1/4 tsp. cinnamon
    2 1/2 cups uncooked rice             4 chopped green onions
    1/2 cup dried apples, chopped fine
    
    Put the water into a saucepan with the coriander and bring to a boil. 
    At the same time, heat the oil in a flameproof casserrole.  Add the
    rice to the oil till grains are just coated, then add the water to the
    casserole.  Cover and bake in a preheated oven at 375 f. for 25
    minutes.  By then, the water should all be absorbed into the rice. 
    During the baking, put the apple slices and cinnamon into the apple
    juice to soak.  When the rice is done, drain the apples and blend them
    into the rice.  Add the chopped green onion at the very end.
    
    

low cholesterol/high-fiber substitute for eggs/egg whites in muffins,
cakes, breads:

1/4 cup flax seed (purchase in health food stores) in blender with
3/4 cup water.  Blend to a slurry (well mixed, seeds chopped real
fine).  This will make a starchy kind of "glop".  Use approx. 1/4
cup as a replacement for 2 eggs.  It retains moisture well and the
resultant bread/muffin is very nice and moist.  The seeds are good
for you, have no negative flavor hit, and offer lots of soluable
fiber/non-soluable fiber.  

No omelettes from this stuff, but you can bake moist muffins without
any eggs.  If you don't use any other leavening, you will get a flat
product, but it still tastes great.

    
    My standard substitute for eggs in baking is:- 
    1 tsp of a good clear mild white vinegar for every egg called for
    plus 2 TBS of soy flour for every egg called for.  For really delicate
    cakes and muffins I also add a TBS of corn starch for every egg
    substituted.
    
    This works magic.. especially if you sour any fresh cow's milk called
    for in the recipe with the vinegar first and add the soy flour and/or
    corn starch with the regular flour.
    
    gailann
    
    

    I read about a substitution for devilled eggs -
    
    cook the eggs as normal, discard the yolks.  For filling, use mashed
    potatoes with some plain yogurt, mustard, dill, etc.
    
    I tried these this weekend, and the only problem was I got interrupted
    and didn't mash the potatoes till after they cooled, and so they were
    slightly gummy.  Next time, I'll mash and mix while still hot!
    
    Might sound weird, but worth a try!
    
    Terry
    

    Lo_cholesterol does not have to be boring or lengthy to cook as I have
    discovered. Here is a recipe from "Low Cholesterol Cuisine" by Margaret
    Gee, published by Bay Books. I use this book constantly as it has a
    great variety of really tasty food, including cakes and Christmas fare.
    It also uses no oil relying on stocks or marinades.
    
    Chicken and Snow Peas
    13 oz Shredded Chicken Breasts (no skin or fat)
    6 1/2 oz Snow peas trimmed
    
    Marinade
    1 tablespoon finely chopped fresh ginger root
    3 cloves of garlic (I do not use this due to other half's allergy 
    			  and it works OK)
    1 tablespoon salt reduced soy sauce
    2 tablespoons Chinese wine
    1 teaspoon cornflour
    freshly ground black pepper
    3 tablespoons basic Chinese chicken Stock
    
    Sauce
    2 teaspoons caornflour
    4 tablespoons basic Chinese chicken stock
    1 tablespoon Chinese wine
    
    (You can either make the chicken stock, or use salt reduced cubes.)
    Combine marinade ingredients and marinate chicken for 15 minutes.
    Remove stems from snow peas, blanch in boiling water water for 1 minute
    and drain in colander.
    Place chicken and marinade in heated wok (I use a non-stick skillet)
    and stir fry for 3 minutes. Add snow peas and stir for 2 minutes. 
    To make sauce mix cornflour, stock and wine. Add to chicken and snow
    peas. Simmer for 2 minutes until sauce thickens. Serve immediately.
    
    I serve with rice and finely sliced carrot.
    
    Good cooking, regards Chris S
    

    The base noter was saying that she was borderline anemic and needed
    sources of iron.  I do not eat red meat either, and had to increase my
    iron levels because I was giving blood for my sister every other week
    for a while.  I learned that cream of wheat has more iron in it than
    red meat, and that spinach isn't that great of a source of iron. 
    Almonds also are a good source of iron, but they have a lot of fat in
    them too.  The folks at the autology center gave me a list of foods
    that were high in iron, in order of their iron content.  I will try and
    find that list and enter them here.
    
    Jo

    chicken livers are VERY high in iron, I serve them once a week to our
    kids, including my grand-child, at 8 month old, has been eating chicken
    livers for 2 months now...
    Ana
    

    but liver is high in cholesterol (bringing the topic back to the topic
    title.)
    
    D!