by JoAnna M. Lund
Welcome back into my kitchen, where the cooking is easy and the food is both
healthy and tasty! I have more cooking tips to share with you, and a few recipe
makeovers I've gladly recreated for others in the Healthy Exchanges way. I hope
you enjoy, and maybe, just maybe, some of my tips will help make the winter
seem shorter!
Somehow a soothing cup of hot chocolate seems to chase the cold winter winds
away. I have a quick and easy way to spruce up that dull mug of fat- and sugar-free
hot chocolate mix. After combining the dry chocolate mix and the hot water,
stir in a 1/2 teaspoon of vanilla extract, and give it a light sprinkle of ground
cinnamon. If you really want to "live decadent," top it all off with
one tablespoon of cool Whip Lite. Sit back in your favorite comfortable chair
and savor every sip. It truly is nectar for the spirit!
For the most heavenly-tasting fruit topping in the world, try stirring 1/2-cup
of any flavor of spreadable fruit into a small bowl (remember to look for it
in the jelly section of the grocery), and then stir in one cup of Cool Whip
Lite. If you really want to impress others, then add one teaspoon of coconut
or almond extract. Refrigerate until you are ready to serve, then spoon a couple
of tablespoons on top of a slice of angel food cake, and garnish with either
1/2-teaspoon of flaked coconut or slivered almonds. Everyone will think you
slaved for hours in the kitchen for this sensational treat. Only you will know
differently -- unless you share our secret with them.
Did you know that if you lightly spray the inside of paper baking cups with
butter-flavored cooking spray before spooning muffin batter into them, you won't
end up with clinging paper on your freshly baked muffins? If you like muffins
as much as I do, but hate washing muffin tins like I do, you probably will think
this idea is worth its weight in muffin batter!
To help keep fresh fruits and veggies fresh, just give them a quick "shower"
with lemon juice. The easiest way to do this is to pour purchased lemon juice
into a kitchen spray bottle and store in the refrigerator. Then, anytime you
use fresh fruits or vegetables for salad or dessert, simply give them a quick
spray with your "Lemon Spritzer." You just might be amazed by how
this little trick keeps your produce from turning brown so fast.
Did you know you can make purchased fat-free salad dressings taste more like
"the real thing" by adding a small amount of fat-free mayonnaise and
a pinch of sugar substitute to the diet dressing? If you want exact portions,
I'd start with two tablespoons fat-free salad dressing (any flavor and any brand)
and add one teaspoon fat-free mayonnaise and sugar substitute to equal 1/2-teaspoon
sugar. Mix well and spoon over your salad. Unless you remind yourself that you're
eating "diet" dressing, you just may fool yourself into thinking you
reached for the high-fat counterpart by mistake!
I thought I should share an ultra easy tip I just take for granted, but that
amazed some folks in the audience recently when I was doing a cooking demo.
Whenever you are preparing a pie with the purchased pie crusts, simply tear
out the paper label on the plastic cover (check it out for a coupon for savings
on a future purchase) and turn the cover upside down over the prepared pie.
You now have a cover that protects the beautifully garnished pie from having
anything fall on top of it. It also makes the pie very portable when taking
to a get-together when it's your turn to bring dessert.
Now for our Recipe Makeovers
CM, of TN, wanted me to revise a traditional meatball recipe so that not only
was it healthier -- it was also easier! She wanted to have them already cooked
and frozen, so she could get supper on the table fast after a hard day at work.
I think you'll agree these meatballs hit the spot not only for spaghetti, but
for meatball sandwiches as well!
Ultra Quick Meatballs
16 ounces extra-lean ground sirloin or turkey breast
1 cup + 2 tablespoons dried fine bread crumbs
1/2-cup fat-free milk
1 teaspoon dried parsley flakes
1 teaspoon Worcestershire sauce
In a large bowl, combine meat, bread crumbs, milk, parsley flakes, and Worcestershire
sauce. Mix well to combine. Form into 36 (1-inch) meatballs. Place meatballs
in a large skillet sprayed with butter-flavored cooking spray. Brown meatballs
on all sides. Lower heat and simmer for 6 to 8 minutes, turning occasionally.
Freezes well.
Serves 6 (6 each). Each serving equals:
181 Calories, 5gm Fat, 18gm Protein, 16gm Carbo., 246mg Sodium, 0gm Fiber; Diabetic
Exchanges: 2 Meat, 1 Starch
MG, of MO, sent me a banana fudge cake recipe to play with. If you like banana
cake and if you like chocolate cake, then I think you will this cake!
Banana Fudge Cake
1-1/3 cups Carnation Nonfat Dry Milk Powder
1-1/2 cups water
1 teaspoon white distilled vinegar
1-1/2 cups all purpose flour
1/4 cup unsweetened cocoa powder
1/2 cup Splenda Granular
1 teaspoon baking soda
1/4 cup chopped pecans
2/3 cup (2 medium) mashed ripe banana
1 teaspoon vanilla extract
3/4 cup Kraft fat-free mayonnaise
1 (4-serving) package JELL-O sugar-free instant banana pudding mix
1/2 cup Cool Whip Lite
Preheat oven to 350 degrees. Spray a 9-by-9-inch cake pan with butter-flavored
cooking spray. In a small bowl, combine 2/3-cup dry milk powder, 1/2-cup water,
and vinegar. Set aside. In a large bowl, combine flour, cocoa, Splenda, baking
soda, and 2 tablespoons chopped pecans. In a medium bowl, combine mashed bananas,
vanilla extract, and mayonnaise. Stir in milk mixture.
Add banana mixture to flour mixture. Mix well to combine. Spread batter into
prepared cake pan. Bake for 18 to 22 minutes or until a toothpick inserted near
center comes out clean. Place cake pan on a wire rack and allow to cool completely.
In a medium bowl, combine dry pudding mix, remaining 2/3-cup dry milk powder,
and remaining 1-cup water. Mix well using a wire whisk. Blend in Cool Whip Light.
Spread mixture evenly over cooled cake. Sprinkle remaining 2 tablespoons pecans
over top. Cut into 12 servings. Refrigerate leftovers; freezes well.
Serves 12. Each serving equals:
138 Calories, 2gm Fat, 5gm Protein, 25gm Carbo., 382mg Sodium, 2gm Fiber; Diabetic
Exchanges: 1-1/2 Starch/Carb.
I hope you enjoyed our time together in the kitchen. Remember, if you'd like
me to revise one of your family favorites so it's healthier, send your request
to: JoAnna Lund, Healthy Exchanges, PO Box 80, DeWitt, IA 52742. Also, be sure
to visit my website at (www.healthyexchanges.com) for more "common folks"
healthy recipes to try. Until next time ...