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COl me _ i rot a TS ad ny ee sar 716 a mek Aged AL afl = ete Pai Bir feet ie "aoe x hae fa = HA2 =" a = aie Ev) be eel 2) rss fa Bers ade B 1989 etc rt tea te ited tits tg ation rt “se * a5 poe Pat at ee 7 ah is reat Ter te tet on al net = =k eee is SIG Tat aise OTe = i gel ei ean Sake Bee nt es ‘a thet Ce ae mint ee Suns = Sa Fre haa =a Benet ae eee aC | fh Dis aoe cual Eanes et fa ee pote we = tart - ne eee tes en nit The Heart of the Pumpkin Healthy Cooking = =F. with <BRE. t= Caribbean iP 4, Fruits and ‘op gt Ay Vegetables ee tas oF ro | a oo “7 Compiled and Analyzed by Nan M. Lenhart! Food and Nutrition Specialis! DEC 9 1991 Edited py LIBRARY Carrol B. SITY OF THE VIRGIN ISLANDS Clarice C, Clarke. Edilori ister Hamme Economics Statt Evannie Joseph Resalind Browne Blanche Mills Dorathy Gibbs Miriam Greene Dana Ulsamer Josephine Petersen Springer, Program Leader Published by the Untversity of the Virgin Islands « Cooperntive Extension Service RR 2. Box 10,000 Kingshill St. Croix G0850 Bulletin & January 1989 027716 Cover and Line Drawings by Maud Pierre-Charles Cover Transparency by Donald Wright, The Photographers, Inc Bean Ulhusirations Toni Ackermem Thomes Acknowledgements As alwerys, many people helped with this project Aspecicl thank you te thase who contributed their own recipes — Mr. and Mrs. Allison Guezbes Heskey, Jacqueline Butler, Ursula Robles ond Everett anc Dale Geocwin, among alhers, Poulo Mydienski, Ragistared Dietician, reviewed thea nutritianal dette Barbara and Eloise at Antilles Graphic Ars provided essential petience ened technical cssistance. Thank you fo all who contribuled, fasied, lypoed and provided support tor this undertaking Former (CES stett members, Olivia H Henry. Caryl Johnson and Sharon Wiliams were olsa involved with this project, ty Pt Only the cook knows ye? the heart of the pumpkin, f Caribbean Proverb a nope bh Pant, ie a i 1 zat fs ae Caan! 2 Lee a ne fy, elere na _ x 2 og chy Fal os) Lad = * a, et &, fF a » PE Lier lt et aT Ve oe ay 1 ee int ag a3 het ge .- cre 1k aa = ek 3 bbe sare “= aes Fr, au =e Foreword This book breaks new ground for the Cooperative Extension pervice of the University of the Virgin Islands. For the first time, as we continue to formalize recipes using Caribbean foods, we have integrated local tastes with the USDA Dietary Guidelines. Each recipe is presented here in large type to facilitate use by the elderly and is followed by a nutritional analysis. The Virgin Islands is not without a high incidence of disecises that have been linked to poor dietary habits. These recipes are designed to augment readily available ingredients with sound nutritional practices. As the link between health and nutrition continues to be substantiated by research, we feel this is increasingly important. These recipes meet one of the Federal Extension Initiatives, which is the improvement of nutrition, diet and health, an important part of the Extension Service mission, Over nine months of research and testing went into this book. After interviewing Virgin Islanders and collecting local recipes, each dish was prepared cane tested in the Home Economics Laboratory, Our staff tasted and evaluated each recipe, Only recipes that met the tasters’ approval are included, The title of our book is taken from a Caribbean proverb, “Only the cook knows the heart of the pumpkin,” Paraphrased, it might best be stated as, you really don't know about some- thing until you've been there, you can't judge a book by its cover, We think you'll be surprised by the nutritioncl values ofsome of our popular fruits and vegetables, We encourage all Virgin islanders to try these recipes. And, plectse, feel free to call upon your Extension Service tor more information. Darshan &. Padda Director iv Using These Recipes for Good Nutrition Food, as well as providing fuel tor our bodies, is a source of pleasure and a reflection of our rich social fabric and cultural heritage. People need over 40 different nutrients every dery in order to stay healthy, These nutrients are found in food and include vitamins and minerals as well as protein. fal, carbo- hydrate and water, No one food supplies all the essential nutrients you need, That's where good nutrition comes in — this means getting the right nutrients trom the right combinations of foods. Throughout the world, a healthy diet comes in many forms and combinations and reflects the availability of local foods and traditions. Qur recipes are no exception. We have worked with popular Caribbean fruits and vegetables in combination with other readily available ingredients, All of these recipes have local origins, Many restaurants, vendors and island cooks generously gave us their specialties, Certain low fal substi- tutions and subtle nutritional shifts were made to help make these traditional dishes as nutritious as possible without giving up flavor or farnilicarity. Virgin Islanders, like most Americans, consume too much fat, sodium and sugar and not enough complex carbohydrates. More and more, research is linking health and nutrition. In particular, scientific evidence relates poor dietary habits to heart disease, atherosclerosis, stroke, some types of cancer, high blood pressure, diabetes and obesily. These disecses remain leading ccmuses of death in the Virgin Islands. The old adage “you are what you eat” is proving true. Fer each recipe, we provide important nutritional informa- tion. The eclorie count, and the amount, in grams of protein. fal, carbohydrate, cholesterol, and sodium help you keep track of what you eat. Look for this chart below each recipe Calories Fat Protein Carbohydrates Sodium Cholesterol (9) (g) (9) (mg) (mg) This information can help you plan a balanced diet. Simply compare the amounis of caleries, fat, protein, and carbohy- drate with the suggested guidelines below. Ifyou are notsure ot your typical caloric intake, here isa rough guide: 2,000 calories is the average suggested for women age 23 lo 50 and 2,700 calories is the average for men. Whether these levels are right for you depends on your age, body size, and level of activity. The chart below lists the daily guidelines for adults 23-50 years af age: Males Females Colores 2700 2000 Fat (30% of calories) 90 grarns 47 grams Carbohydrate (58% of calories) 391 grams 290 grams Protein (12% of calories) 81 grams 60 grams sodium" 1,100 mg to 3,300 mg Cholesterol" Less than 300 mg “There is no requirement for seciium and cholesterol. however these are the suggested guidelines, Remember, these guidelines are for an entire day, not just one meal, All of the recipes here tend to be low in fats and sodium, Particularly good recipes for low fat diets are marked with a heart wise reminder symbol like this: Q@ This means that less than 30% of that recipe’s calories are trorn fat. Throughout this book we have included tins to help you select prepare and store fruits and vegetables as well as other nutrition hints Table of Contents apie chee) 22 En heen eo ee eee eer Iv PLEAS Ss arate pinrins acide Teer eRe TTA RT TET ESET nH] eIer See ALA CAT ReaL RNS vevi Soups and Appetizers Cream of Purnpkin Soup..........2...cesceseneensenweeee 2 COPEICATEE 258 TOPATIICL SAE: 4: psec. cage ane sini eg oe ae eee Re Ce 3 Red Kidney Bean and Tomato S0up.......eceeeee ee ee wees 4 NW) | TIO Pra secxe ta ania oreieia inte Sores per aiacRe Re ACHR eteTaNe 5 Pret Tommctie, See a veiea stews pies hale deh eee eae es 6 Wa Rcd WA Trae Gc ear ais sass ati sia ease aie a a Sind niialiniio w alawtvena a 7 Nip Gernemnee SereG sid asks kk Hea aia de 8 Eepepperiat Dye isi's a aceieieia aca Sa a ele ia alae w Wala lallgcaiipip wianlila ap 3 No Boke Breaktast Squares: coi eases veeewcc ee caus 10 side Dishes and Salads Curried Eggplant............... isc idle ealale CN ene Gey 12 Pa TONS sins 503s a go oa ese ee ee eee bees 13 joa esa Dk op: i oe ee Ci ee eee fee eareeet 18 YOR VES SIGS... sew tathicn Seen wie rhe ale eve ewe Hbie dies 16 Pictasn Peds ViIntdioree: oo iac cc cicaee omacepew en eege exe aeons L? COU A TIT THN, nao cssa <a vie go ace't calb-aiyis ia els ce moe Sis wien 18 Winctigrethe: Yess wie iictcelaae sweeney eee ee ewe bina ened Hem 19 Iniclicnts: VeaOhGlOs a6 iien Gan Ree eas Wena > PEN eRe 20 Tomato Cheese Casserole ...ccs.i eee ie tet ea eee ee ees 21 Wecelenle- RICO is iis dyeesaewagaes caateadieey sanaey says 22 Vecoloble Medley ec 5in cscs cs seduie Cnet Sau 23 Banana and Sweet Potato Casserole wo... cee eee eee 24 Restuffed Baked YOM ........csceeeeeeeeewennsgnesanecny 20 sds Oy as © a ne eR dere se A Eee en ar 26 fio teas ies!) a oe ee ere eee re 27 Pe POE ox case eee ceKKconeeRneeeeeesennsueeauin 26 Main Dishes Braecdtrull- Cheese Pie cic asia ee eae aD awe eee 30 PCa MIG ain sess aaa appa Pe earns iw awe caren eee a 31 Veer Saniie sor Se ee eee 32 Shitiod Grean Pempers’s... sisi cade ee ena ea ad THe PR Shy a «wi wins hina oiese mas aiteinca wisiaces wisimia nieie kuacorocen 34 Bow FO GOS iy Bes sc vsceceereae eens etapeener eae 35 PREICATT AGE Mira a cesisce ore aren emetic eran taser nnn e bonatete: eaemtibop 36-41 Pink DOQH PICCOUD: . ce cccccs eek eens e eset saan we et 42-43 Stewed Black Beems with Roasted Peppers............ 44-45 Chick POcd Csr oicecsca ates cp dns osie sau seine see esse oases Aé Couiiticnner Genth arty icv caseeca ea od lcecediea eee aie 4} i Faud of atc! hoa gi) 2 bapa oe Pree rae are een oe eor Ae 48 ulstt Cob DOO LEAVOG Ti ladde pas Gs cara a wees cemtealals Ag Lari Potties Ponies. <cisc cic cica-p os chal eens el wed 50 Lert ise BUregere ps er vivnney en eses bvwae dee piisiesieelan 5] ice Uae) cel a ran dca Rar tent ae er ee ee eee ere eee Te har Sd ESTEE FN CHIE Sw oc yre-ecgi a mie aeeieere en enee wae aca Om RWION ENCE 54 Pinto Cheese Lost 6c ecaaascam eae cane mneseneneent he 59 Seypedn Carrot Loat © .uscnssereccscimseeevesicesie seen 55 Desserts Block Borns FUGA: cise iis a aawae atau 58 Frozen Soursop Dessert oc. uscis ee sscie dee tele eee ieee es 59 Saursern Ger Pesan: is 5 is tees deeds ach aedleneies eee csles 60 Oats and. Yogurt Mange Pie... cc cee cee e enemas 6] WCC ARGS aoe ena ee wte meee rel oe sea warewe se eels 63 Pomayo Apple DeStert occa ccse seer cage ee 64 Carrol Raisin Brownies .2.<..sause ye ieee yee eee eee 65 Pemecke with: Fait Tompniy esis. Wis wneeaiwia es 66-67 Soursorm Crick Brews acos cwerkeeen weakest van kates Os 6& Chocolate Pumpkin Gale ii ccci sissies ees aaaws eves 70 FEES oa sheke anes eae ed caaraae Wie teal win adds ata ee 71 PRE ease aie ere wiaia eae arcecnne aed es 4 otceene ne peace ee cet lw eT f2-73 SOUPS & Appetizers ae ——. te 4 — a oe gee Ny ast pit alates oe ca — a! apt * \'e = et iy = 1 a ois hes sag ff. 4 apf feof os ate aw* "ha i td &, ¥A a, at + SW, Bs al rik ms are ail it = a iets aot pea * er my, a ee Cream of Pumpkin Soup 1 pound fresh pumpkin (about 2 cups) 2 tablespoons margarine 1 large onion, chopped 2 tablespoons flour | cup water 1 can evaporated skim milk 1 1/2 teaspoons salt 1/2 teaspoon black pepper 1/4 teaspoon nutmeg 1/2 teaspoon garlic powder 1, Steam pumpkin over boiling water, peel and rub through sieve, Or mash in blender or food processor, 2. Saute onion in margarine until golden brown. Add flour. Gradually add water. stirring to prevent lumps. Add mashed pumpkin, milk and seasonings. 3. Boil, stirring constantly for 5-6 minutes. 4. For smoother soup, rub through sieve again. serve hol, Makes 5 cups. Each | cup serving provides: Colories Fat Protein Carbohydrates Sodium Cholesterol (g) (a) ig) (mg) (mg) 154 5 & 21 733 . 15 A pumpkin is on excellant source of vilamin A. Raw pumpkin has 26 eqlorias per 1/2 cup os opposed fo 33 calories for canned pumpkin. Cream of Tannia Soup 6 medium tannias 1/4 cup margarine | can evaporated milk, whole or skim 1/4 cup flour 1/4 teaspoon pepper | teaspoon salt 1/2 teaspoon nutmeg 1 sprig fresh thyme 1. Peel and cut tannias. Drop into 8 cups boiling salted water and cover. Cook about 20 minutes or until soft. Drain and set cooking water aside. 2. Heat margarine, thyme, and flour in saucepan. stirring to form a smooth paste. Stir in. the milk, salt and nutmeg 3. Mash the tannia: force through sieve to remove lumps. Add the hot water left from cooking the tannia to the mashed tannia. 4, Heat and serve immediately. Makes 12 (1 cup) servings. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9) (g) (mg) (mg) 151 fa] a Pal 24] i] fwilh evapordied whole milk) Calories Fat rotein Carbohydrates Sodium Cholesterol (g) (g) tq) (mg) (mg) 134 4 4 al 244 ” ] (with evaporated skim milk} Red Kidney Bean and Tomato Soup 1 cup dried red kidney beans, soaked, boiled and pureed | can evaporatd milk, whole or skim 1 onion, finely chopped | can condensed tomato soup 1/4 garlic clove, pressed 1 teaspoon brown sugar 1/4 teaspoon salt 1/4 teaspoon pepper 1, Soak and boil beans or use | (15 oz.) can of Kidney beans. Puree. Combine the pureed beans and tomato soup. 2. Heat milkinthe top ofa double boiller;add bean and tomate mixture, chopped onion, garlic, sugar, salt, and pepper to the milk, Stir until well blended, Serve hot. Makes 4 cups. Each | cup serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) ig) (9) (mg) (mg) 244 2 16 A3 1224 i 4 (with evaporated skim milk) Calories Fat Protein Carbohydrates Sodium Cholesterel (9) (g) (g} (mg) (mg) 254 15 A2 L214 26 (with evaporated milk) One stalk of broccoli provides an antire days supply of vitamin Co Mango Chutney 6 ripe but firm mangoes 1 cup ripe papaya, peeled and chopped | cup vinegar ] cup raisins 2 garlic cloves 1 large piece fresh ginger, peeled and grated’ 2 tablespoons dry mustard 1/2 teaspoon salt or to taste 1 cup brown sugar 1 hot pepper (optional) 1/4 teaspoon nutmeg 1. Wash and peel the mangoes. Separate the fruit trom the seeds and cul into small pieces. Put into a heavy pot with papaya and 1/2 cup vinegar; boil until soft. 2, Chop raisins. garlic. nutrneg, ginger, and pepper; add to mango and vinegar mixture. Add mustard and salt, mix well and continue cooking on moderate heat. 3, Mix sugar and remaining vinegar in small saucepan and bring to a boil. Add to mango mixture and cook a few minutes longer, stirring constantly. Store in refrigerator. Total cooking time approximately 30 minutes. Makes 3 cups. * Piece is about 2 inches by 2 inches. y Mangoes have 135 calories each. They are an excellentsource of vitamins Aand Cand a good source of potassium, Fresh Tomato Sauce | medium onion, chopped 2 garlic cloves 1/4 cup celery. finely chopped 1/4 cup parsley, finely chopped 1/2 cup bell pepper, finely chopped 2 tablespoons vegetable oil 5 ripe tomatoes, chopped 1 tablespoon vinegar hot pepper sauce, optional l. Saute vegetables, except tomatoes, in oil until tender. 2, Add tomatoes and cook slowly, uncovered, for aboul 5 minutes. Add vinegar. 4. Remove fram heat. Serve with Lentil Rice Burgers, Tannia Cakes, Vegi Burgers, Stuffed Cabbage Leaves or any favorite dish. Makes 2 cups. y a= a poe aw panes fe te Ser * le ie, tke a pra he ee! tea, fetta at te a3 amas | Whole Wheat Crackers 3/4 cup margarine 1 1/4 cups water | teaspoon salt 2 tablespoons honey 4 cups whole wheat flour 1 cup wheat germ l. Mix all ingredients and knead together until smooth. 2. Roll out thin (less than 1/4 inch). 3, Cut in diamonds, squares, or other shapes, as desired. Prick with a fork. 4, Bake in a 300°F. oven until light brown, Yield: 9-10 dozen crackers. Store in an airtight container. 4 crackers provide: Calories Fat Protein Carbohydrates Sodium Cholesterol (gq) (g) (g) (mg) (mg) 210 9 7 27 1g LZ 0 Buying Whole Grains Remember that whole grains won't keep as long as refined flours because they contain the “germ,” the fat in lhe germ becomes rancid at room tamparature Stora whole grain flours in an airtight container in refrigerator or freezer for lop Ireshness Nippy Garbanzo Spread | tablespoon margarine | onion, finely chopped 1 1/2 cups cooked garbanzo beans (chick peas) mashed or canned 2 eggs, beaten 1/4 teaspoon salt 1/2 teaspoon red pepper (or local hot sauce to taste) | tablespoon mayonnaise | teaspoon garlic powder 1/2 cup parsley, chopped 1. Saute onion in margarine until onion is golden brown and sort. 2, In saucepan, combine garbanzo beans, sauteed onion and eggs. 3. Heat, stirring until thickened and dry. Add remaining ingredients. Serve with crackers. Makes 2 cups. Each tablespoon of dip provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (go) (a) (mg) (mg) a0 l 1 3 a8 La 7 Cook vegetables in a small amount of water for a short ime. When vege- fables are overcooked, they Jose davor and nutrition Eggplant Dip 1 medium eggplant (about | pound) 1] medium onion, chopped 1 garlic clove 1 tablespoon margarine | teaspoon lemon juice 1 tablespoon olive or vegetable oil 1 1/2 teaspoons salt 1/4 teaspoon thyme l. Prick eggplant 3 or 4 times with lork. Cookin 400"F. oven until tender, about 40 minutes. Cool. Peel eggplant; cut into small pieces, 2, Saute onion and garlic in margarine until tender. 3. Place eggplant, sauteed onion/garlic, lemon juice, oil and seasonings in blender container. Cover and blend on high speed until smooth, 4 Place in pan and cook over low heat about 20 minutes, stirring constantly to drive off as much liquid as possible, Makes | cup. Serve with crackers. This dip will keep for several days in the refrigerator, Each tablespoon of dip provides: Calories Fat Protein Carbohydrates Sedium Cholesterol (g) (g) (g) (mg) (mg) 19 a | 1 1F2 cg a One cup of diced, cooked eggplant has only 28 calories IMs low in sodium and is a good source of fiber foo. No Bake Peanut Breakfast Squares | cup crunchy peanut butter 1 cup honey 2 cups nonfat dry milk 2 cups oven toasted crisp rice cereal |, Combine peanut butter and honey in a medium-size bowl; beat until well blended, 4. Stir in nonfat dry milk with a spoon. 3. Add cereal and knead with hands until well blended, Mix ture should be stiff and crumbly. 4. Spoon mixture into 6 x 6 x 2 inch baking pan, Press down firmly with back of spoon to smocth top, Chill 30 minutes. 5, Cut lengthwise and crosswise into quarters [o make 14 two- inch squares, Store in refrigerator to prevent bars from becoming sott. Each square provides: Calories Fat Protein Carbehydrates Sodium Cholesterol (g) (a) (g) (mg) (mg) if? 8 fu ae ba? - | When you cook substitute nonfat dry milk or regular skim milk for whole mille Side Dishes Salads Lf rio a A jet vane Po “et — et, hier “ee Satie wr oft TF: io ae at fla 7 f- ae te rial re ‘aes 1, en ae Lite fil ae 1 ile eg * aie ae i MA ty oan oo a) ie ag mee ao ial bees 2 red ol are Lil C4 # ra re ie at ie ae LF Feel i ie = ae te ak mm ce a Lark ae ie =a ‘ke ae Heel at PL f= cage’, bur 11 Curried Eggplant 1 1/2 pound eggplant 1 onion, thinly sliced 2 tablespoons vegetable oil l cup coconut milk | teaspoon salt | tablespoon curry 1/2 teaspoon black pepper | tablespoon lime juice 1/2 teaspoon ginger 1/2 teaspoon cumin 1/2 teaspoon tumeric l, Feel eggplant and cut into small pieces, 2. Saute onion in oil in large skillet, Add curry and eggplant and cook for 2 minutes stirring consiantly. Add sall. lime juice. pepper, coconut milk and seasonings. 3. Cover and simmer until soft. aboul 20 minules. seasonings mery be adjusted to taste. Makes 6 servings, about 1/2 cup each, as a side dish. Each 1/2 cup serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (a) (9) (go) (mg) (mg) 72 IS a a oo? i) freaze or ralfrigeraie jaftovars promptly To reuse. heat Joftovers to bubbling. Previously cooked and stored food ts highly vulnerable to spoll age and may couse Jood poisoning. r2 Green Rice 3 cups cooked rice | cup (raw) spinach, chopped 2 tablespoons oil 1/2 cup parsley, chopped 1/2 cup celery, chopped |/4 teaspoon salt 2 eggs, beaten 1 cup evaporated milk; whole or skim 1 onion, grated 1/2 teaspoon garlic powder 1/2 teaspoon basil leaves 1/4 teaspoon black pepper 2 cups cheddar cheese, grated 1. Mix all ingredients together with 1/2 cup of the grated cheese 2, Pour in greased baking dish, or B-inch cake pan, Top with remaining portion of cheese. 3, Bake at 350°F. for 45 minutes, Serves 8, Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (@) (g) (9) (mg) (mg) aud 14 la 25 (with evaporaled skim milk) ol Cy 100 Calories Fat Protein Carbohydrates Sodium Cholesterol (a) (9) (9) (mg) (mg) a L? 13 24 la 108 (wilh evaperdied whole milk} id il Li, 4 | \i | as ie A nes I “i A a etn ' huts if ate A Tk se fA he sett 1 th rll é o% fic| en + f Mi ! | { | Pre a de - ie mit hy fin ct ad Paty a Beal i if Cur arf if tr J AR a he as 14 Ck: < Vi i va i Ef. ia atom ce nist St —_— ae Eras 41 a ahs =" ast Es a ne a, \ ‘s as a8 ae. = ae a —_— ee —_ ru 3 ie i, hs I = uP = ar = ‘ola vee te Saige eae . cae ~~ =e 14 Baked Corn 1 can whole kernel corn (10 1/4 ounce) 1 can cream style corn (17 ounce) | cup grated cheddar cheese 2 eggs, beaten 1 can evaporated milk (whole or skim) 1/2 cup onion, chopped 1/2 cup celery, diced 1/2 teaspoon black pepper 1/2 cup bread crumbs L. Drain can of whole kernel corn. Add to cream style com and grated cheese. Add beaten eggs and milk to the mixture, Add onion, peppet and celery, 2, Pour into greased 9 x 13 baking dish or 2 loaf pans; sprinkle with bread crumbs. 3, Bake for 35 minutes in a 350°F. oven. Let stamd for 1O minutes betore serving. Makes 12 (1/2 cup) servings. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9) (9) (mg) (mg) 11 ? Z L? 284 45 fwith evaporated whole milk) Calories Fat Protein Carbohydrates Sodium Cholesterol (9) (g) (a) (mg) (mg) 134 5 7 \? 290 57 (with everporcated skim milk) re Corn credentials: Gasidas tasting good, carn is low in sodium and provides potassium ond ther os well cs vitamins A. Band CO. One medium ear has about 70 calories, 15 Yard Veggie Stylee 1 large Spanish onion (red), sliced thinly 2 bell peppers (red & green), diced 1 large eggplant, diced 4 zucchini (firm), diced 7 ripe tomatoes, chopped | ripe tomato, cut in wedges 3/4 cup olive oil 2 garlic gloves | teaspoon thyme leaves, crushed 2 teaspoons basil, chopped 1/2 teaspoon salt 1/2 teaspoon pepper Dash of cayenne pepper 1. Saute each vegetable separately in batches. After scuteing, put all vegetables into a large bowl. 2. Heat garlic, thyme, basil, and cayenne pepper with oil in skillet. Cool 1-2 minutes. 3. Add tomatoes, salt and pepper and toss for 1 minute, Add to vegetables and toss gently together. Garnish with fresh tomato wedges and parsley. Makes 12 cups. Serves 24, Each 1/2 cup serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (3) (g) (9) (mg) (mg) 80 7 ] 4 Not only will this recipe feed a crowcl, it will please a crowd Keep potatoes away from light, Light can cause greening which causes the potate to taste bitter Paal any green from the potato before itis used 16 Pigeon Peas Vinaigrette 16 ounce can pigeon peas 1/3 cup red onion, sliced 1/4 cup green pepper, diced 2 tablespoons vinegar 2 tablespoons oil 1/2 tablespoon honey 1/4 teaspoon dry mustard 1/8 teaspoon salt dash of pepper 1. Heat peas to boiling; drain. Mix with onion and green pepper. 2. Mix vinegar, oil, honey, dry mustard and seasonings thor- oughly; stir into vegetable mixture. 3. Chill well; stir occasionally. Makes 4 servings, about 1/2 cup each. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 163 8 5 19 75 bag 9) Iron is a mineral that's hard to get in sufficient amounts and is lacking in many diets, especially those of women, teen-age girls and young children. Good sources of iron are dried peas and beans, tamarind, breadfruit, raisins, pumpkin, eggs, sweet potatoes. 17 Green Banana Salad 3 green (unripe) bananas, peeled 2 cups water 1 teaspoon salt 2 large carrots, shredded 1 medium cucumber, sliced 1 medium tomato, chopped 1 avocado, peeled and cubed 1 stalk celery, sliced 1. Heat bananas, water and salt to boiling; reduce heat. Cover and simmer until tender, about 5 minutes. Drain and cool. 2. Cut bananas crosswise into 1/2 inch slices. 3. Toss bananas and remaining ingredients with vinaigrette dressing (recipe next page). ig. Leg nasei= fase é (pk? +e ee SG patito a 5 _< Be gm Borie beh oe ~. VES <i ssa OO io. [Sa zz tee Cot =F Re ‘i oy pata 18 Vinaigrette Dressing 1/3 cup olive or vegetable oil 2 tablespoons wine vinegar 1 garlic clove, chopped 1 teaspoon salt 1/2 teaspoon prepared mustard 1/4 teaspoon black pepper 1. Mix all ingredients together. 2. Chill. Serves 8 Each 1/2 cup serving of Green Banana Salad provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 172 13 1 15 504 0 y Did you know the outer leaves of lettuce are the most nutritious part of the head? Calcium, iron and vitamin A are concentrated in the darker outer leaves. Keep Apples Cold Apples lose crispness ten times as fast at 70°F. as at 32°F, they soften nearly five times as quickly at 40°F. as at 32°F. A 5-pound pumpkin yields about 4 1/2 cups of mashed, cooked pumpkin than can be used in any recipe calling for canned pumpkin. 19 Indian Vegetables 1 medium eggplant 1 medium zucchini 4 carrots, slice crosswise 1 can whole tomatoes (16 ounce) 1 tablespoon margarine 1 1/2 teaspoons ginger root, minced 2 teaspoons curry 1/2 teaspoon tumeric, ground 1/4 teaspoon dried red pepper 1/2 teaspoon cumin, ground 1 teaspoon salt 1. Cut eggplant into 1/2-inch cubes. Halve zucchini lengthwise and slice 1/4 inch thick. Slice carrots crosswise. Drain tomatoes, chop and reserve juice. 2. Heat margarine in large skillet. Add ginger root and spices; cook over low heat, stirring for 1 to 2 minutes. Add vegetables and reserved tomato juice. Bring to a boil, cover skillet, reduce heat to low. 3. Cook, stirring occasionally, just until eggplant and zucchini are tender about 10-15 minutes. Adda small amount of water, if necessary, to prevent burning. Makes 4 cups. Each (1/2 cup) serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 51 2 2 8 353 yy ° Okra combines well with other vegetables and is a natural thickening agent 20 Tomato Cheese Casserole 1 cup bread crumbs 1 cup cheddar cheese, grated 1/4 cup margarine, melted 1 teaspoon salt 1 tablespoon onion, minced 1/2 cup celery, diced 6 tomatoes, chopped 1 sprig fresh thyme 1. Mix the bread crumbs and cheese; set aside 3/4 cup. 2. Mix remaining ingredients and place in ungreased baking dish. 3. Bake for 20 minutes, covered at 350°F. 4. Remove from oven, sprinkle the 3/4 cup crumb cheese mixture on top and continue baking 20 minutes, uncovered, until bubbly and brown. Serve hot. Serves 6 (as a side dish) Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9) (9) (mg) (mg) 230 15 8 17 20 Et Va it, Sak s er ee Pea, an oy gl i ag Le Seep f EBS > Ne pares. | weg $a ¥E4 ae MZ 21 Vegetable Rice 3 1/4 cups water 1 package dry onion soup 1 cup brown rice, uncooked 1/4 cup chopped onion 1 tablespoon vegetable oil 1 1/2 cups bok choy, chopped 2 cups broccoli, chopped 1 cup tomatoes, diced 1/2 teaspoon oregano 1/4 cup cheddar cheese, grated 1. Bring 3 cups water and onion soup mix to boil ina saucepan. Add rice, reduce heat, cover and simmer for 55 minutes or until tender. 2. Heat oil in a large skillet. Add onions, cook and stir until soft. Add bok choy, broccoli, tomato, oregano and 1/4 cup water. 3. Cover and simmer 15 minutes or until broccoli is tender. Stir in cooked rice and cheese. Makes 10 (1/2 cup) servings. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 136 a 5 21 556 6 A 1/2 cup serving of cooked rice supplies 82 calories. Rice can be stored on the shelf and is ready to use with no washing. Rice out of a package does not need washing. It has already been cleaned and milled to remove the outer layers. The vitamins in rice are water soluble. 22 Vegetable Medley 1/2 cup green papaya, diced 1 eggplant, unpeeled and cubed 1 medium cucumber, unpeeled and sliced 1 large carrot, sliced in rounds 1 sweet red pepper, sliced in strips 2 tablespoons margarine 1 large tomato, wedged 1 tablespoon parmesan cheese 1/2 teaspoon pepper 1 teaspoon soy sauce 1. Steam diced papaya slightly. Remove from water. 2. Combine with other vegetables except tomato. 3. Melt margarine in medium skillet, add vegetables and saute until tender, but not soggy. Vegetables should be crisp for serving. Add tomato and cook an additional minute. 4. Cover and cook over low flame for about 5-7 minutes longer. If necessary add a tablespoon of water to vegetables. Before serving toss vegetables with soy sauce, parmesan cheese and pepper. Serves 6. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 65 4 l 6 117 y' Did you know that the outer leaves, skin and the areajust below the skin on many fruits and vegetables have more vitamins and minerals than at the center? 23 Banana and Sweet Potato Casserole 4 sweet potatoes 1 teaspoon salt 1/4 cup margarine 4 bananas, ripe but firm 1/2 cup brown sugar 1/2 cup orange juice 1. Cook unpeeled sweet potatoes in boiling water until just tender. Drain and allow to cool. Peel and cut into 1/4 inch thick slices. 2. Grease a deep casserole dish ora 9 x 13 cake pan and line with potatoes. 3. Sprinkle with salt, dot with margarine and cover witha layer of sliced bananas. Sprinkle with sugar, and continue adding layers of potato and banana, finishing with banana. Sprinkle with sugar, dot with margarine, top with orange juice. 4. Bake in a moderate oven at 350°F. for about 30 minutes. Serve very hot. Cut into 12 squares to serve. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 159 4 ] 31 214 yy ) To preserve nutrients in fruits and vegetables: * Avoid using baking soda when cooking vegetables * Don't soak fruits and vegetables * Eat fruits and vegetables with the skins on * Cook them in as little water as possible 24 Restuffed Baked Yam 1 large yam 1/2 cup evaporated skim milk 1 tablespoon margarine 2 egg whites, beaten 1/2 teaspoon salt 1/2 teaspoon pepper 1. Select a large smooth yam, scrub it witha brush and wrap in aluminum foil. 2. Bake in a hot oven (350°F.) until soft, about 40 minutes. (Or boil yam in skin until soft.) 3. Make an incision the length of the yam. Remove the pulp, leaving the skin intact. 4. Mash the yam pulp and mix with remaining ingredients. Stuff the shell with mixture and dot with margarine. 5. Return to a hot oven to brown lightly, about 5 minutes. Option: Add cheese to milk and egg mixture. Serves 4. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 98 3 5 13 342 i 1 Potatoes are packed with vitamins and minerals inside and out. Theyre loaded with vitamin B anc C on the inside and iron and potassium on the outside. Cooking them in their skins is best This preserves their nutrients and lets you get the most from your potatoes. 25 Stewed Okra 1 1/2 pounds fresh okra or 3 (10 ounce) packages frozen okra 2 tablespoons margarine 2 medium onions, finely chopped 8 medium-sized ripe tomatoes, finely chopped 8 Puerto Rican peppers, chopped 1/2 cup green pepper, finely chopped 3 garlic cloves, finely chopped 1 teaspoon black pepper 1/4 teaspoon cayenne pepper 1 1/2 teaspoons salt 1. Wash okra, remove stems, then slice. Set aside. 2. In a fry pan over medium heat, melt margarine and saute onion until tender, but not brown (about 5 minutes). 3. Add tomatoes, peppers, and garlic. Cover and cook for 5 minutes. Add the okra, salt and spices. 4. Reduce the heat to low, cover tightly and simmer for 15 minutes, or until the okra is tender. Serve at once. Makes 8 cups. Serves 16, Each 1/2 cup serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9) (g) (mg) (mg) Tannia Cakes 1 pound tannia, grated 1 onion, finely chopped 1/4 cup celery, finely chopped 1/2 teaspoon salt 1 egg 1 1/2 tablespoons tomato paste 1 teaspoon dried parsley 1 1/2 teaspoons oregano leaves 1 1/2 teaspoons fresh thyme 1/2 cup bread crumbs 1. Wash, peel and grate tannia. 2. Mix all ingredients together, adding bread crumbs last. 3. Drop the batter from a tablespoon onto a greased baking sheet. 4. Bake for 15 minutes at 350°F. Makes 25 1 1/2-inch cakes. Each tannia cake provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 33 3 8 df 49 ap 11 Shiny side in or out? When youre wrapping foods in aluminum foil it makes absolutely no difference which side is in! The shiny and dull textures are produced during the manufacturing process and do not reduce or increase the effectiveness of the foil—one way or the other. 27 Baked Papaya 1 medium papaya, still green 1/3 cup cheese, grated 2 tablespoons margarine, melted 1/2 cup dried bread crumbs 1/2 teaspoon salt 1/2 teaspoon black pepper 2 eggs 1. Peel papaya and remove seeds. Cut into small pieces. Steam with very little water. 2. Mash steamed papaya; add salt, pepper and margarine. 3. Combine cheese with beaten eggs and add to papaya mixture. 4. Top with dried bread crumbs and dot with margarine. 5. Bake 15-20 minutes at 325°F. Serve hot as a vegetable side dish. Serves 4. Each serving provides Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9) (g) (mg) (mg) 200 12 16 494 147 A fo Dy, gt Se Tee SPA 2, 3 prey oe) caves ES as cts & 7 Se, 2 sep, £3 —L— itr on, rh. 28 Main Dishes ay, bret Bg 4 #E + S PEN, KY éi at 24 AX af qrad ~*% 3 "i Ye by * ied tuys tg ay 4, * oe és Peed bee at at Ate 1) Se ie ae G3 f / NG vi 29 Breadfruit-Cheese Pie 1 medium breadfruit 2 1/2 cups water 1 teaspoon salt 2 cups cheddar cheese, grated 2 teaspoons prepared mustard 3 tablespoons breadcrumbs 2 tablespoons flour 1/4 cup margarine 2 cups milk l egg 1/4 teaspoon nutmeg 1. Wash unpeeled breadfruit and cut into 4 pieces lengthwise. Remove core from each piece. Steam-boil in 2 1/2 cups water with salt, until tender (time will vary). 2. Grate cheese and divide into 3 portions. Grease 2 pie dishes. 3. To make cheese sauce: Heat margarine slowly, and stir in the flour, mustard, and nutmeg. Remove from heat and stir in 2 portions of the cheese with the milk and the egg gradually. Return to heat. Keep stirring until mixture thickens. 4. When breadfruit is cooked and cooled, peel and cut into 1/4 inch strips cutting across the pieces. 5. Heat oven to 400°F. Pour the cheese sauce over the bread- fruit pieces. Stir without breaking the pieces. Pour this mixture into the pie dishes. 6. Mix the remainder of the cheese with the breadcrumbs. Sprinkle over the top of the pies. 7. Brown in the oven for about 15 minutes. Cut each pie into 8 pieces. Serves 8 as a main dish. Serves léas a side dish. (continued next page) Each side dish serving of Breadfruit-Cheese Pie provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 218 14 9 15 370 Ld 52 Breadfruit Select breadfruit that is all green, evenly colored and hard with large, well-developed scales that are about the same size. Potato Curry 6 medium potatoes 6 eggs 1 pint unflavored yogurt 1/2 cup melted margarine 1/2 teaspoon salt 1/2 teaspoon curry powder 1 can cream of mushroom soup 1/3 cup bread crumbs 1. Boil potatoes and eggs. Slice potatoes, peel and slice eggs. 2. Mix together yogurt, melted margarine, salt, curry powder, and mushroom soup. 3. Layer into a greased casserole dish or 9 x 13 baking pan. Use a layer of sliced potatoes, a layer of sliced eggs, anda layer of sauce. Top with bread crumbs. 4. Bake in 300°F. oven, covered, for about 30 minutes. Serves 12 Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 231 13 8 21 499 14] 31 Yam Souffle 3 medium-sized yams, peeled and cut into quarters 1/2 cup margarine 1 cup fresh milk 1/2 cup parmesan cheese 1/2 teaspoon salt 1/4 teaspoon black pepper 3 eggs, separated 1. Cook yams in lightly salted boiling water for about 30 minutes or until yams are tender, but not falling apart. 2. Drain and return to pan. Cook over moderate heat, stirring constantly, until yams are completely dry. 3. Mash yams with a fork (or puree in blender or food proces- sor). Add margarine and milk, beating constantly. Add cheese, salt, pepper, then beat in the egg yolks one at a time. 4, Ina deep bowl, beat egg whites until they are stiff enough to form peaks. Mix about 1/3 or the egg whites into the yam mixture; then pour the mixture over the remaining egg whites. Gently fold them together using an under-over motion rather than a stirring motion. 5. Pour mixture into a greased 1-quart souffle or casserole dish. 6. Bake in the middle of the oven at 400°F. for 35 minutes or until souffle puffs well above the rim and the top is lightly browned. Serve at once. Serves 6. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (9) (g) (g) (mg) (mg) 316 23 8 21 525 148 32 Stuffed Green Peppers 6 large green peppers 1/2 cup peanut butter 1/2 cup water 1/4 cup onion, minced 1/4 cup celery, chopped 1 teaspoon sage 1 teaspoon salt 1 teaspoon soy sauce 1/4 teaspoon garlic powder 2 cups rice, cooked 1. Wash peppers, cut tops off, remove seeds and membrane. 2. Blend peanut butter with water to make a thin paste. Combine with remaining ingredients. 3. Fill peppers and bake at 400°F. oven for 45 minutes in a covered baking pan with |” hot water in the bottom. The peppers will be sitting in the water. 4. Uncover and bake 15 minutes longer until peppers are just tender. *Make sure there is water in the pan while baking. Each stuffed pepper provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9g) (g) (mg) (mg) 226 11 8 26 767 yy 0 Too much sodium in the diet may aggravate high blood pressure once it exists, 33 Protein Protein is needed in the body for building and repairing body tissue. Proteins form the basis of every cell. Protein from plants are of lower nutritional quality than animal proteins. This is because some of the amino acids or protein building blocks are missing. However, you can combine incomplete protein food to make a complete protein dish that is of the same quality as meat. One must be a legume (dried peas or beans)and one a grain, cereal or nut. Combine a food from list A with one from list B when using plant protein. Legumes + Grain/Cereals/Nuts = Complete Protein LIST A LIST B (Legumes) (Grains, Cereals, Nuts) Black Beans Rice Black Eyed Peas Corn Products Dry Split Peas Wheat Products Garbanzo Beans Barley Kidney Beans Other Cereal Grains Lentils Peanuts/Peanut Butter Pigeon Peas Sunflower Seeds Pink Beans Sesame Seeds Red & Pink Beans Soybeans Some examples of foods that go together and provide a complete protein are: Rice + legumes “Rice and Pigeon Peas” Corn + legumes “Fungi and Stewed Beans” Wheat + legumes “Roti” Wheat + peanut + milk “Peanut butter sandwich” Wheat + milk/cheese “Macaroni and cheese” (See page 45 for more information) Dried beans, peas and lentils have much less fat, cholesterol and calories than meat products. It makes good sense to consider the source of your protein. How To Cook Dry Beans Beans may be soaked overnight to improve their flavor, texture, appearance and digestibility, as well as decreasing the cooking time. Before soaking, inspect dry beans, removing any damaged beans or foreign material. Wash beans in cold water. Soak in three to four times as much water as beans. Remove any beans that float. Beans may be soaked overnight. If you have forgotten to soak, a quick method to tenderize the beans for cooking is to boil 1 cup dried beans in 3 cups water for 2 minutes. Set aside and soak | hour before cooking. To cook put soaked beans into a large kettle. For each pound of beans, add about 6 cups hot water (see chart for exact amount) and bring to boil. Do not cook beans at a rapid boil as they tend to break up; simmering or gentle cooking helps prevent this. To help prevent foaming during cooking, add about a tablespoon of cooking oil or margarine per cup of dry beans. Cooking time will vary; beans that have been stored several months take longer to cook. Do not add soda to the beans as they cook. While this does speed up the cooking time. the soda destroys the nutrients in the beans. Add salt only after soaking to avoid toughening the surface of the beans, which increases cooking time. Vegetables and herbs add more flavor if added during cooking rather than after the beans are cooked. However, acid foods, such as tomatoes or vinegar, should not be added until the beans are almost tender. The acid delays the softening of the beans and adds to cooking time. Long slow cooking is best for beans, because the pressure cooker can be dangerous. As beans cook, they tend to splatter and foam, clogging the vent. Fill the cooker only 1/2 full. Fol- low the directions that come with the pressure cooker—most suggest cooking dried peas or beans at 15 pounds. Pressure should rise and fall slowly to prevent breaking the beans. 35 Variety Serving Amount of water for Suggestion 1 pound of dry beans Black Beans Stewed 5 cups Soups With rice 7 ba. Vz A | CAS -~@ Main dish Black Eyed Peas 5 cups Vegetable Ne Veggie burgers sa € Ca i CZs \ Ss \ Tha C078 iY y oO @ ae. AA Dry Split Peas Roti 5 cups Soups 90=2@ CJ Veggie patties On ae ee, ® ax A = a 04,78. ¢ a? ~ x (2 LS = C3354 EA Description/Cooking Time Calories per 1/2 cup Cooked Serving Black beans are also called “Turtle Beans.” They are whitish inside, and will cook up to a gray color if broken. Soak overnight. Cook for 2 hours. 113 These small, oval shaped beans are creamish white with a black spot on one side. Soak overnight. Simmer | 1/2 to 2 hours. 95 Green or yellow peas may be used interchangeably. The greens have more flavor. These peas have had their skins removed. Do not soak. Cook for 40 minutes. 37 145 Variety Serving Suggestion Amount of water for 1 pound dry beans Garbanzo Beans Pickled in salads 8 cups or Chick Peas Main dishes Dips BA) (AN OX 0 Lentils Veggie patties 5 cups oe? Stews 40 (KX Casseroles O< es 2 ©6757 Soups <ee@ 1) @; Bh / 40 Salads {e ) oP< $a, A ee Ce oh ae os NOY CY Kidney Beans Chili 6 cups Sw Stewed with rice Ct v) Soups (yg ode Stews, Casseroles Salads y) I ( we 38 Calories per 1/2 cup Description/Cooking Time Cooked Serving These are nutty in flavor with a firm texture. 134 Do not soak. Cook for 2-2 1/2 hours. Lentils may be green or red-orange and 106 are disc shaped. Do not use pressure cooker. Do not soak. Cook for 20 minutes. These beans are large and have a red 110 color and kidney shape. Soak overnight. Cook 1-1 1/2 hours. Pink and red beans may be used interchangeably with kidneys. 39 Serving Amount of water for Variety Suggestion 1 pound dry beans Pigeon Peas Soups 6-8 cups Side dishes with rice kis die 2% Yt.) eee aks % eA oO Mn Os ee = ee #3 PH £2, BB nD Pinto Beans Salads 6 cups Mexican food Soups Zz) Chili ih S Beanloat sf os ft Wi 4 VAD Soy Beans Good with 8 cups tomatoes and O, cheese. Used to @” make soy milk, soy oil, tofu, EAS Sag / 92, vegetable patties SB at A 40 Calories per 1/2 cup Description/Cooking Time Cooked Serving Pigeon peas are a high quality protein. 102 Fresh and canned pigeon peas remain green, while the dried ones stay brown. Color does not change taste or food value. Simmer for 2 to 3 hours. Pintos are beige colored and speckled. 85 Soak overnight. Simmer for 1 1/2 to 2 hours. Soy beans are the beans highest in 105 nutritional value. They are higher in fat than other dry beans but not much different in calories. Because of their high protein content, then tend to foam in cooking somewhat more than other beans. Soak overnight. Simmer 2 1/2 to 3 hours. 4\. Pink Bean Picadillo 1 pound small dried pink beans, soaked overnight 7 cloves garlic, peeled 1 medium-size carrot, chopped 4 cups onion, chopped 5 cups water 1 large jalapeno pepper, seeded and finely chopped 1/4 cup olive oil 1 tablespoon ground cumin 1/2 teaspoon fresh thyme 1/4 teaspoon ground hot pepper 1 teaspoon salt 1 can (8 ounces) stewed tomatoes 1/2 cup stuffed green olives, sliced 1/3 cup cider vinegar 1 jar (3 1/4 ounces) capers, drained 1/4 cup raisins 1. Place beans in a large saucepan, cover with cold water and soak overnight. 2. Drain beans. Return to pan. Add sliced garlic, carrot, 2 cups of the chopped onion and 5 cups water to beans. 3. Uncovered, bring to boiling over medium heat. Lower heat; cover and simmer 30 minutes. While the beans simmer, 1, Finely chop remaining 3 garlic cloves. 2. Heat 1/4 cup olive oil in large skillet. Add onion, garlic, green pepper, and jalapeno pepper and saute, stirring often, until onions are golden. Stir into beans with cumin, thyme, ground hot pepper, salt and stewed tomatoes. Cover and simmer another 20 minutes. 42 3. Add olives, vinegar, capers, and raisins. Simmer, uncovered, 15 minutes until beans are tender and mixture thickens. Serve the picadillo hot over cooked rice. Makes 7 cups. Each (1/2 cup) serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9) (g) (mg) (mg) 178 5 7 27 394 . ss At =~ wt eee i U © i) a g, ae, \ -_ ae iy i y* pot = ite ey, Ue i Cw =) we? <a #4 —_—" ~ Kk y) I & Pi £ te oo, Voi tab & at “A Cy oh Rass cooked. 1 pound dry beans equals about 3 1/2 pounds canned beans or 5 1/2 cups, A cup of cooked beans provides half the daily intake of dietary fiber suggested by the National Cancer Institute. That is equivalent to the fiber in 10 slices of whole wheat bread or 3 to 4 cups of cooked vegetables. A quarter pound of dry beans contains 20 grams of protein, the sameas 1/2 pound of hamburger. 43 Stewed Black Beans with Roasted Peppers 1 (16 ounce) can black beans 3 cups water 2 cups onion, chopped 2 large cloves garlic, finely chopped 1 sweet green pepper, halved, cored, seeded and chopped 1 tablespoon olive or vegetable oil 1 teaspoon salt 3/4 teaspoon pepper 1/2 teaspoon leaf oregano, crumbled 2 sweet red peppers 2 to 3 tablespoons red wine vinegar Dairy sour cream or plain yogurt (optional) 1. Place beans in large saucepan. Add water and coarsely chopped onion. Bring to boiling over medium heat. Lower heat; cover and simmer 30 minutes or until almost tender. 2. Meanwhile, saute chopped onion, chopped garlic, and green pepper in oil in large skillet, stirring often, until soft, about 10 minutes. 3. Stir into beans with salt, pepper and oregano. Cover and simmer 30 minutes until beans are very tender. To roast peppers: 1, Charred peppers on all sides, either over gas flame or under broiler. 2. Place in paper bag for 5 minutes to loosen skin. Peel and seed. 3. Reserve about half a pepper for garnish; coarsely chop the remainder. 4. Add chopped peppers to beans with 2 tablespoons of the vinegar. Simmer 10 minutes longer. 44 5. Taste and adjust seasonings, if necessary. Garnish with reserved red pepper, and serve with dollops of sour cream or yogurt, if you wish Serves 5 Each 1 cup serving provides Calories Fat Protein hydrates Sodium Cholesterol (g) (9) (9) (mg) (mg) 157 3 8 26 411 y° Rich in Isoleucine* and | Lysine Poor in Tryptophan Rich in Tryptophan —_ and Methionine and Methionine Poor in Isoleucine il ! LEGUMES and Lysine, li} I} | il I II 1] Ill GRAINS, NUTS, i |) AND SEEDS il I} III | i |] il LEGUMES EATEN WITH GRAINS NUTS OR SEEDS COMBINATIONS OF AMINO ACIDS’ MAKE COMPLETE PROTEINS (See page 34 for examples) 45 Chick Pea Curry 1 cup dried chick peas, soaked overnight or 1 (16 ounce) can 1/2 teaspoon salt 2 tablespoons vegetable oil 5 carrots, thinly sliced crosswise 2 medium onions, sliced 2 cups cabbage, shredded 1/4 cup flour 1 tablespoon, plus 2 teaspoons curry, or to taste 1 cup raisins 1 cup peanuts or cashews 1/4 cup hot mango chutney 1. Soak peas overnight. 2. Cook until tender (about 2 hours) in 3 cups salted water. Drain and save cooking water, adding water to make 2 1/2 cups. 3. Saute carrots and onions in oil for 3 minutes. Add shredded cabbage, and cook | minute longer. Add flour and curry powder. Stir and cook for 1 minute. 4. Add chick peas with liquid. Simmer until the carrots are tender but not mushy. 5. Add raisins, nuts and chutney. Continue cooking until the raisins are soft, about 5 minutes. Serve over brown rice. Makes 7 (1 cup) servings. Each | cup serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9) (9) (mg) (mg) 387 16 14 53 130 8) Cauliflower Lentil Curry 2 cups lentils or pigeon peas, cooked 1 large head cauliflower 3/4 cup water 1 onion, sliced 1 teaspoon ginger, ground 1 1/2 teaspoons turmeric 1/2 teaspoon cinnamon 1/2 teaspoon coriander 1 teaspoon mustard seeds 1 teaspoon cumin seeds 1/2 teaspoon black pepper 1 tablespoon lemon juice 2 tomatoes, diced 1. Cook 1 cup lentils in 3 cups water for 20 to 30 minutes or until soft, (or cook pigeon peas according to package directions). 2. Heat 1/4 cup water in a large pan. Add onion, cook 5 minutes. 3. Wash cauliflower, break into small flowerettes and add to onion. Add 1/2 cup water, seasonings and lemon juice. Mix well, 4. Cover and let steam 15-20 minutes. Add lentils or pigeon peas. Stir, while cooking over medium heat. Add the tomatoes, stir again. Serve hot over rice. Makes 8 cups. Each’ 1 cup serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 80 Re) 6 15 8 of ie) 47 Star’s Spicy Lentils 1 pound dried lentils 6 cups water 2 large onions, chopped 3 garlic cloves, minced 1 carrot, chopped 2 tablespoons vinegar 5 tomatoes, diced 1 can tomato paste (6 ounce) 1 tablespoon chili powder 1 tablespoon cumin 1 teaspoon oregano 1 teaspoon red pepper, dried & crushed 5 Puerto Rican peppers, chopped (optional) 1 tablespoon salt 1. Combine all ingredients in a large pot and bring to boil. 2. Reduce heat and simmer until lentils are tender, about 20 minutes or longer. 3. Serve hot over brown rice or whole wheat noodles. Makes 15 servings, about 1 cup each. Each | cup serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 101 Fs) z 20 146 ee 8) Okra is a good source of vitamin C and potassium. 48 Stuffed Cabbage Leaves Leaves from medium cabbage 1 medium onion, chopped 2 garlic cloves, minced 6 Puerto Rican sweet peppers, chopped 1 teaspoon fresh thyme leaves 3 tablespoons tomato paste 3 tablespoons vegetable oil 1 (16 ounce) can pigeon peas 1 teaspoon salt 1 teaspoon black pepper 1 1/2 cups rice, uncooked 1 cup tomato sauce 3 cups water 1. Wash cabbage, separate into individual leaves. Steam leaves in colandar or steamer over boiling water for 2 minutes or place leaves in small amount of water and boil until tender. Drain and cool by immersing in cold water. Pat dry with paper towels. 2. Saute onion, garlic, sweet pepper in oil until tender. Add tomato paste, peas, thyme, salt, black pepper, and water. Cook for a few minutes. 3. Add uncooked rice and cook rapidly uncovered for 5 minutes. Reduce heat. Add pigeon peas. Cover and continue cooking over very low heat until done, about 15 minutes. 4. Place 1/2 cup of seasoned rice mixture on each cabbage leaf. Roll neatly. Place seam side down in greased casserole. Cover with tomato sauce. 5. Bake covered at 350°F. for 35 minutes. Makes 15 cabbage rolls. Each cabbage roll provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 132 3 3 23 454 ced 0 49 Lentil-Potato Patties 2 cups cooked lentils (mashed) 2 cups mashed potatoes 1/2 cup green pepper, finely chopped 1/2 cup onion, finely chopped 1 cup bread crumbs 1 tablespoon parsley, finely chopped 1 1/2 teaspoons sage 1. Cook 1 cup dried lentils in 3 cups water for 20 minutes or until soft. Drain any remaining water. 2. Boil 4 medium potatoes, covered, until tender enough to mash; or prepare instant potatoes according to package direc- tions to make 2 cups. 3. Cook onion and pepper in 1/4 cup water for 5 minutes. 4. Combine all ingredients and mix well. Form into patties using a 1/4 cup of mixture for each one. Place on lightly greased baking sheet. 5. Bake at 350°F. for 20 minutes. Makes 17 patties. Each patty provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 71 1 3 12 117 8) If you use fresh rather than dried herbs, use twice the amount Lentil Rice Burgers 1 cup dried lentils or 2 cups cooked 1 cup short grain brown rice or 2 1/2 cups cooked 1 tablespoon soy sauce 1 teaspoon red pepper 2-3 garlic cloves 1 onion, chopped 1 teaspoon sage 1/2 teaspoon celery salt 1. Cook lentils in 1 1/2 cups water for 30 minutes. Drain water and mash lentils. 2. Cook rice. 3. Steam the chopped onion and garlicin 1/2 cup of water for5 minutes. Combine mashed lentils, rice, onions, garlic and seasonings. 4. Moisten hands and form ingredients into patties, using a 1/4 cup measure. Place on ungreased baking sheet. 5. Bake in 325°F. oven for 30 minutes. Serve with Fresh Tomato Sauce or use as vegi-sandwich. Makes 25 burgers. Each patty provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 66 3 3 13 201 : : 6) Low in fat split peas and lentils contain less calories ounce for ounce than meat are less costlyand can be combined to produce protein that is equiv- alent to animal protein. 51 Le) try ay 4 te iG Ta ss 4. , ———— "er § Fe we we Ue re: ce 44 a a! ry. £ t S73 AA%. Ey 3 tf $3 aati e 404 ~ fT 2f 2S) 32 Gy See os fi LF LZ b, wre! =e 4 oe 5 = ey M7. as re SS ht 454 ——— (ia Ki Pee ( (ga Legs een FZ, Z oo ea gf As ora a i 519 = $f, ee is Fe —< A Eee os ‘ae A-? as al ie a re ~e yo 52 Vegi Burger 1 pound black eyed peas 1/4 cup onion, finely chopped 2 sprigs thyme, finely chopped 3 carrots, grated 1 teaspoon garlic powder 1/4 cup parsley, finely chopped 2 teaspoons soy sauce 1/2 teaspoon ground sage Oil, for frying Avocados, mashed Alfalfa sprouts Tomatoes, chopped 1. Soak black eyed peas overnight in 1 quart water. Drain water and blend peas in food processor or blender. Do not cook. 2. Chop vegetables and seasonings; add to black eyed peas. 3. Spoon batter on lightly greased grill or frying pan to make 6 five-inch circles. Fry on both sides until brown. To serve: Cut circles in half. Use the burger as bread to hold filling of your choice. To do this, spread one side of one half vegi burger with mashed avocado. Top with alfalfa sprouts, chopped tomatoes, or fresh vegetables of your choice. Place other half of vegi burger on top of vegetables and serve. Each burger (without vegetables) provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 136 3 7 22 125 y* Split Pea Patties 2 1/2 cups cooked split peas 1 egg 1 cup bread crumbs 1/2 cup milk 1/2 teaspoon salt 1/2 small onion, chopped 1 teaspoon black pepper 2 garlic cloves, minced 1. Cook 1 cup dry split peas in 4 cups water for about | hour or until soft to make 2 1/2 cups cooked. Drain. Mash with a fork. 2. Add egg, bread crumbs, milk, salt, onion and seasonings. Mix together. 3. Shape into 12 patties. Place on baking sheet covered with wax paper or paper towels. Chill 1 hour. 4. Lightly grease frying pan with vegetable oil. Cook patties until browned, about 5 minutes on both sides. Serves: 12 Each patty provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 95 ] 5 15 148 Es 24 How do split peas split? Through the cooperation of nature. Split peas split naturally after drying and hulling by machines. Adry split pea doesn’t need soaking before cooking. The one exception is if you want them to keep their shape during cooking. Then give them a2 minute boil and a half hour soak. Pinto Cheese Loaf 1/2 pound cheddar cheese, grated 1 cup dried pinto beans, soaked, or 1 (15 ounce) can, mashed 2 large tomatoes, chopped or | (8 ounce) can stewed tomatoes 1 egg. beaten 1 tablespoon onion, grated 1/2 teaspoon salt 1/2 teaspoon black pepper 2 cloves garlic, minced 1/2 cup bread crumbs 1. Boil pinto beans in 5 cups water for about 1 1/2 hours or until tender. Drain and mash. Or use canned pinto beans. 2. Combine cheese and beans. Add tomatoes, beaten eggs, seasonings, and crumbs to make astiff mixture. Pour into lightly greased pan. 3. Bake at 350°F. oven for 45 minutes. Top will be crunchy and inside will be smooth and moist. Serve with tomato sauce or mango chutney. Serves 6(1/2cup servings) asa side dish or 3(1 cup) servings as a main dish. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 316 14 19 29 498 yy” A strong smelling onion will store longer than a sweet onion. soybean Carrot Loaf 1 1/2 cups dried soybeans, soaked overnight or 4 cups of cooked soybeans 2 cups carrots, shredded _ 1 onion, chopped 1/2 cup celery, chopped 1 cup dry bread crumbs 1 cup wheat germ 2 teaspoons salt 1/4 cup melted margarine 1 teaspoon thyme 1. Cook soybeans in 6 cups of water for 2 hours or until tender. Mash. Mix all ingredients thoroughly. Pack into well greased loaf pan. 2. Bake at 350°F. for 45 minutes. Option: Top with grated cheese before baking. Serves 6 Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 306 13 17 32 666 a 8) To make bread crumbs, place slices of bread on a baking sheet in a 250°F. oven until they are dry but not brown. Cool and then grind in hand grinder or blender. Store bread crumbs ina cool, dry place, not too tightly covered, or they will mold. Desserts Ct —“— a EB h S ‘a 4 ea vA ——— ea are en a ‘et =>. CK CrZA A => ass ee, a, sy FF Sie Ga 4A he fx V/ ey 4 om F. A! ey Wa | fs ts =F eo fez tt ON eos of Ts 4:4 ta <7. [ag Bop io Z Ss. £; ra *s 57 Black Banana Pudding 10 very ripe bananas, mashed 1 cup brown sugar 1 egg, beaten 1/3 cup flour 1/4 cup rum 2 tablespoons margarine, melted 1 teaspoon vanilla 1/2 teaspoon nutmeg 1, Mix all ingredients together and pour into a greased 9-inch pie pan. 2. Bake at 325°F. oven until browned, approximately 35 minutes. The riper the bananas, the quicker it will brown. Serve warm for best flavor. Serves: 8 Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 285 2 3 19 \& ws ~ ay SS mS NZ \’ 2 — MS) Ww + — = So ne + &€ Re 3. Se a = a +See "Sane > 58 Frozen Soursop Dessert 2 1/2 cups soursop puree 1 cup bananas, mashed (3-4 medium bananas) 1 can (6 ounce) frozen, undiluted orange juice 1 large can (12 ounce) condensed (sweetened) mL 2 teaspoons almond essence 1 teaspoon vanilla essence 1. Wash and peel soursop; extract juice by straining pulp through sieve. 2. Combine ingredients and blend. 3. Freeze overnight or until hard in individual serving cups. Makes 10 1/2 cup servings. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (9) (mg) (mg) 31 258 + 5 67 - 16 p> 44 5 * ye aad a aa \o> sf 5, <- <s = 5 Crd Sa \~ ae: \<e ore 4. (A 5 A 293, te) & ga A a2 % ~ $F am, “PZ o£ “4 hw ae cet gi é2 i: | fares ge az, eX] aa ae “Ne 59 Soursop Gel Dessert 1 soursop (to obtain 1 1/2 cups juice and pulp) 1/2 cup cold water 2 packets plain gelatin 1/2 cup fresh milk 1 1/2 cups evaporated skim milk 3/4 cup sugar 1 tablespoon lime juice 1. Wash and peel soursop. Remove seeds and place pulp in blender or food processor. Blend for 1/2 minute and strain through sieve to remove tough membrane. 2. Sprinkle gelatin over cold water in small saucepan. Let gelatin absorb liquid then add 1/2 cup fresh milk. 3. Place over heat. Stir constantly until gelatin dissolves. 4. Remove from heat. Add remaining ingredients. Stir until sugar dissolves. Pour into mold. 5. Chill until set, at least 4 hours. Remove from mold and serve. Serves 6. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (9) (9) (9) (mg) (mg) 196 l 8 4) 95 4 To increase the amount of iron absorbed ata meal, eat iron-rich foods with a food high in vitamin C, such as fruit or juices, tomatoes or broccoli 60 Oats and Yogurt Mango Pie 1 cup plain yogurt 1 (7 ounce) package cream cheese 1 cup mango, chopped 2/3 cup rolled oats 1/2 cup pitted dates 2 teaspoons vanilla essence 2 teaspoons honey 1 (8 inch) graham cracker pie shell 1. Chop dates finely. 2. Place all ingredients in blender. Blend on low speed. When completely mixed pour into graham cracker pie shell. 3. Refrigerate overnight, or place in freezer and serve as a frozen dessert. Serves 6. To make graham cracker shell: 1. Mix 1/4 cup melted margarine with 2 tablespoons sugar and 1 cup graham cracker crumbs. 2. Press into bottom and sides of pie pan. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (9g) (g) (mg) (mg) 315 14 7 43 206 39 Substitute margarine for butter in baking Not all margarines are alike. Read the labels. Look for at least twice as much polyunsaturated as saturated fat. Diet margarines do not usually cook well since they contain much more water. 61 {hy ~ tn } pre ss fate ied Sp sf Site Zé. Sept, vy Be mr, xas ES a & ae) Pe, te $e on By. Ho he a <i ihe * ab a * ee os 4 Bet sre ! eee pe es ra jou? <FQ ef oes Te ote tal, at ¥ I Veo hae So Jes Le eT. a 4 ys Wa ~~ mon re fs ry ) 7 9 on oy vf ATF why 3s S ee sy a io! 4 &1 re, ee e po ‘’. oid ae [ms it) ry we ts a: pF er * 13 rig Gp iG tb. a7 Be resp ate ‘sent " = 38 pt i rs SE to eat 15 Aer “Reg Sry. < by -< = Se Sas Eon rg - eng ae Le > rs a, <3 Fr Peat ~ phe gh + ey 42 ta Y, gt Fi > ye wy ae. coat ee oa Jee Bs eo Ny e a) dS ¥- 4 ee Rates Safe ~~ Ae Be - on = Sr 62 Mango Crumble 2 cups mangoes, chopped (approximately 4 mangoes) 1 cup flour 1/4 cup margarine 1/3 cup brown sugar 3/4 cup corn flakes, crushed 1/4 cup white sugar 1/2 teaspoon cinnamon 1. Pare and cut mangoes into small pieces. Set aside. 2. Cut margarine into flour, add brown sugar. Sprinkle this mix- ture into a well greased pie pan, press firmly into the shape of the pan. Chill. 3. Mix corn flakes with white sugar and cinnamon. 4. Preheat oven to 400°F. and remove pie pan from refrigerator. Arrange the mango evenly over the top of the chilled flour mixture. Cover with the crumb mixture. 5. Bake 20-30 minutes or until brown. Remove from oven, cool slightly, then cut into serving portions. Serve when cooled. Serves: 8 Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (9g) (mg) (mg) 205 6 2 37 103 wo 0 Do not use an iron skillet when cooking or baking mangoes or tomatoes — it will cause them to discolor and pick up and off-flavor. 63 Papaya Apple Dessert 1 small ripe papaya (about 2 pounds) | 3 medium sized apples 1 tablespoon lime juice 2 tablespoons sugar 1 teaspoon cinnamon 1 1/2 cups rolled oats 1/2 cup brown sugar 4 tablespoons margarine 1/4 teaspoon nutmeg 1. Peel papaya, remove seeds, cut into 1/4 inch slices; core and thinly slice apples. 2. Mix sugar and cinnamon in small bowl. 3. Alternate layers of apples with papaya slices in greased 9 x 13 baking dish; sprinkle each layer with lime juice and some of the cinnamon - sugar mixture. It will make 4 layers. 4, Combine rolled oats, brown sugar, soft margarine and nutmeg in small bowl. Cover top of fruit with this mixture. 5. Bake in a 350°F. oven until apple slices are tender and topping is browned, about 50 minutes. Serves: 12 Calories Fat Protein Carbohydrates Sodium Cholesterol (9) (g) (g) (mg) (mg) 146 5 2 26 48 0 ¥y Papaya is an excellent source of vitamin C. It also provides folic acid and potassium. Carrot Raisin Brownies 1 1/4 cups brown sugar, packed 1/2 cup margarine, softened 2 eggs 1 teaspoon vanilla 1 1/2 cups flour, unsifted 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 cup raisins, chopped 1 1/2 cups carrots, finely grated 1/2 cup walnuts, finely chopped (optional) 1/2 teaspoon salt 1. Preheat oven to 350°F. Lightly grease a 9-inch baking pan. 2. Mixsugar and margarine. Add eggs and vanilla; beat. Stir in ary ingredients. Add raisins and carrots; stir. 3. Spread mixture into baking pan; sprinkle with walnuts. 4. Bake at 350°F. about 40 minutes or until a toothpick inserted in center comes out clean. Cool; cut into squares. Makes 16 (2-inch) squares. Each brownie provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (9) (g) (g) (mg) (mg) 215 9 3 32 187 34 y To make brown sugar, beat | to 2 tablespoons of molasses into each 1/2 cup of white granulated sugar. Measure the mixture before using it. Pancake with Fruit Topping 2 tablespoons margarine 4 eggs 2/3 cup milk 2/3 cup flour 1/2 teaspoon salt 1/4 teaspoon nutmeg 1 tablespoon sugar 1. Melt margarine in 10-inch square pan or round oven-proof skillet. 2. Beat together eggs, milk, flour, salt, and nutmeg. Pour batter into skillet with melted margarine. Sprinkle sugar over top. 3. Bake, uncovered, in pre-heated 425°F. oven, 15-20 minutes. 4. Remove from oven and fill center with your choice of toppings on the next page. Cut into wedges. Serve immediately. (fi oS cay fF (Ax Ve ia, a Ea am a fe pie. be, se, ET LLM Hil . Ba Sou la S18 a ba ik f ss EG Ay ie 4 OLE are Ulres, x uy 4 (Se, 4 tt! fs 4 Tay Rey ee ja? Nee tig Sag Oo uae ts ay = Fie we 66 Toppings: Fresh Fruit Topping: Mango, Papaya, Pineapple Squeeze juice of 1 lemon over 3 cups of sliced fruit. Brown Sugar Apple Topping: Melt 1/4 cup margarine. Add 2 sliced apples. Cook until tender, about 8 minutes. Stirin 1/4cup brown sugar and 2 tablespoons water. Cook until bubbly. Orange-Banana Topping: Mix 1/4 cup orange juice, 2 table- spoons sugar, 1 teaspoon cornstarch. Heat to boiling; cook 1 minute. Stir in 2 sectioned oranges and | sliced banana. Heat. Serves 8. Each serving of pancake (without topping) provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 151 6 7 10 200 J 138 Crunchy Bran Topping Combine 1 1/2 cups bran or uncooked oats, 1/2 cup parmesan cheese, 1/2 cup margarine, 1/2 teaspoon oregano and 1/4 teaspoon garlic powder. Spread on a cookie sheet and bake at 350°F. for 15 minutes. For convenience, make extra and store in the refrigerator. Sprinkle over soups, casseroles or salad to add fiber to your diet. It is sensible to reduce daily intake of total fat saturated fat and cholesterol. High blood cholesterol levels increase the risk of heart disease. Eating a diet high in fat—especially saturated fat causes elevated blood cholesterol levels in many people. Saturated fatty acids are usually solid at room temperature. They are found mostly in meat and poultry fats, in dairy products and in coconut and palm oils. Foods high in saturated fats include whole milk products, ice cream, butter, cream, high fat meats, cold cuts, bacon, sausage and foods fried in or prepared with saturated fats such as hydrogenated shortening, butter or lard. 67 Soursop Quick Bread 1 1/2 cups soursop juice and pulp 1 cup flour 1 cup whole wheat flour 1/2 teaspoon salt 1/2 teaspoon baking soda 1 1/2 teaspoons baking powder 1 cup brown sugar 1/2 teaspoon ginger 1/4 teaspoon allspice l egg 2 tablespoons vegetable oil 1. Wash and peel soursop; extract juice by straining through sieve. 2. Combine dry ingredients together. 3. Beat egg until light, mix soursop and oil and add to egg. Add liquid to dry ingredients all at once. Stir until blended. 4. Place in greased loaf pan. 5. Bake at 325°F. for 1 hour or until done. Makes | loat. One slice (1/16 of a loaf) provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 137 2 2 28 121 - LF About one in four Americans has elevated blood pressure. High blood pressure increases the risk for heart attack, stroke, and kidney disease. Too much sodium in the diet may aggravate high blood pressure once it exists. 68 as” - 9 as 33% ASS tes yy 2 we I ae =a, S \4 ae im) Wi Sk N . Ce AY Pests) S ad paeeet % fm ay sy cay ee a. ei, “ety ad 43F it APA e ve Ee He Com. SE mer A bar? pes ay 4 ~ C4 a <et fe rad os oa! Ui ae AF ra oe hee Sm 9 ore a ae h e # pe UO yt ar st , OS hha ae v=, tke a ett er le 1 we 6 ~s ov a, “i in Me ie: 7 oe Ve Bie VA is 63 fe PES a9 fi ae tine gees F #3 zd % yd 2% MG y he S9 ad Ana Pah ot + OF: Vi #, Ae ae, ae yt ty “ay at ts Fg! ‘D ae aw. was Faas fs 2 os a oes phir fs ae, os oA FP eke <7 at i x f va Pa 2 gen ard se, £e At Re? baie LE #. #2 if ww ok 5 & 7% CF 69 Chocolate Pumpkin Cake 2 cups cooked pumpkin, mashed or 1 (16 ounce) can 2 3/4 cups flour 3/4 cup unsweetened cocoa powder 2 teaspoons baking powder 1 teaspoon baking soda 1 1/2 teaspoons cinnamon 1/2 teaspoon each ginger and salt 1/4 teaspoon each cloves and nutmeg 1 cup margarine, softened 1 cup brown sugar 1 cup white sugar 2 teaspoons vanilla 4 eggs 1. Steam pumpkin. Rub through sieve. 2. Combine flour, cocoa, baking powder, baking soda, and spices in a small bowl. Set aside. 3. Cream margarine with sugars and vanilla in a large bowl. 4. Add eggs one at a time, beating well after each. Stir in half the flour mixture, then the pumpkin, then remaining flour mixture just until blended. 5. Bake in greased 3-quart fluted pan, angel food cake pan, or two loaf pans at 325°F. oven for 80 to 90 minutes or until pick inserted comes out clean. Let stand several hours before serving. Makes 16 servings. Each serving provides: Calories Fat Protein Carbohydrates Sodium Cholesterol (g) (g) (g) (mg) (mg) 312 14 5 45 317 70 68 Each recipe was prepared and evaluated for taste. For those readers (and cooks) who are on sodium or fat restricted diets, follow these suggestions to further reduce your intake of these nutrients. Omit all salt. If you remember that 1] teaspoon of salt provides 2,000 milli- grams of sodium, you can estimate the amount of sodium that you add to foods during cooking and preparation, or even at the table. Watch out for commercially prepared condiments, sauces, and season- ings when preparing and serving foods. Soy sauce, catsup, Worcester- shire, chili sauce, bouillon and barbecue sauce are all high in sodium. To reduce fat consider using the nonfat spray coating on your pans whenever you fry foods. Use low fat or nonfat milk in cooking and always use evaporated skim milk. The richness is the same but much less fat. Breadfruit freezes well. Breadfruit is a good source of potassium and complex carbohydrates. Pumpkin is a good source of vitamins A and C and potassium. When buying cut pumpkin, look for brightly colored fresh free from mold. A medium onion has 40 calories and provides 1/4 of the daily requirement of vitamin C. Avocados are high in vitamin A and potassium. Limes or lemons are a must for low sodium cooking. The tangy zesty juice gives the illusion of salt to the taste buds. Lemon Drops 1 medium lemon = 3 teaspoons grated peel 6 medium lemons = | cup juice 7] Index by Fruit, Vegetable and Bean Apple 64, 67 Avocado 18 Banana 18, 24, 58, 59 Black beans 44 Black eyed peas 53 Breadfruit 30 Broccoli 22 Cabbage 46, 49 Carrot 18, 20, 23, 42, 46, 48, 53, 56, 65 Cauliflower 47 Chick peas 8, 46 Coconut 12 Corn 15 Cucumber 18, 23 Eggplant 9, 12, 16, 20, 23 Garbanzo 8, 46 Green pepper 16, 26, 33, 44 Kidney beans 4 Lentils 47, 48, 50, 51 Mango §, 61, 63, 67 Okra 26 Onion 2, 4, 6, 8, 9, 12, 13, 16, 26, 27,42, 44, 47, 48, 49, 51 Pak Choy 22 Papaya 23, 28, 64, 67 Peanut butter/Peanuts 10, 33, 46 Pigeon peas 17, 47, 49 72 Index by Fruit, Vegetable and Bean Pink beans 42 Pinto beans 55 Potato 31, 50 Pumpkin 2, 70 Soursop 59, 60, 68 Soybeans 56 Spinach 13 Split peas 54 Sweet Potato 24 Tannia 3, 27 Tomato 6, 16, 18, 20, 22, 23, 26, 47, 48, 55 Yam 25, 32 Zucchini 16, 20 73 UVI Library Digitally signed by UVI Library DN: cn=UVI Library, o=St. Croix, c=VI Date: 2002.06.10 09:32:32 -07'00' Signature Not Verified