2 (4″) cinnamon sticks
1 tsp whole cloves
1 tsp whole allspice
2 qts apple cider
1/2 cup packed brown sugar
1 orange, sliced
place cinnamon, cloves and allspice in a double thickness of cheesecloth; bring up corners of cloth and tie with a string to form a bag. place cider and brown sugar in a slow cooker; stir until sugar dissolves. add spice bag. place orange slices on top. cover and cook on LOW 2-5 hours. remove spice bag before serving.
makes 2 qts
5 tbs unsalted butter, softened
1/2 cup sugar
1/2 cup unsulfured molasses
2 eggs
1 1/4 cups flour
1/4 tsp salt
1 tsp baking soda
1/2 cup hot milk
1/2-1 cup crushed salty snacks (such as goldfish crackers and pretzels – use your imagination!)
1/2-1 cup sweet snacks (such as cacao nibs and skor chips – again, use your imagination!)
cream butter and sugar.
add molasses and eggs.
add the flour and stir until just combined.
dissolve the baking soda in the hot milk.
stir in the hot milk mixture.
stir in salty and sweet snacks until combined.
divide batter evenly between 12 cupcake liners.
bake at 350 degrees for 20 minutes, or until slightly springy to the touch.
makes 12 cupcakes
4 oz pancetta, finely diced
1/2 onion, diced
3 cloves garlic, minced
1 1/2 lbs ground beef
1 tsp salt
6 oz tomato paste
1/3 cup finely grated parmigiano reggiano
1 cup milk
ground black pepper
1 lb spaghetti
minced italian parsley OR whole fresh basil, for garnish
extra parmigiano reggiano for the table
saute pancetta in a large pot over medium heat, until fat is rendered and pancetta is crisp. drain pancetta on paper towels and wipe out pot. return pancetta to pot and add diced onions, continuing to cook until onions are soft. add the garlic and stir until fragrant, then add ground beef and sprinkle with salt.
cook ground beef, breaking up lumps, until meat is no longer pink. add tomato paste, grated cheese, and milk, and stir to combine. cover sauce and simmer on low heat 2 hours. skim off fat, and then, for the best sauce, continue to simmer 2-4 more hours. check seasoning and add salt and freshly ground black pepper to taste.
bring a large pot of salted water to a boil, then cook spaghetti al dente. scoop spaghetti from boiling water and add to bolognese sauce, adding cooking water from the pasta pot as needed to loosen the sauce. stir to coat spaghetti strands with sauce.
to serve, mound spaghetti into wide bowls, scoop extra meat over, and sprinkle with chopped fresh parsley or garnish with a sprig of basil. pass extra parmigiano and black pepper at the table.
4-6 servings
1 (18.25 oz) box yellow cake mix, plus ingredients to prepare
1 (20 oz) can crushed pineapple
1 1/3 cups sugar
1 (3.4 oz) box instant french vanilla pudding, plus ingredients to prepare
1 1/2 cups heavy cream
1 cup flaked, sweetened toasted coconut
preheat oven to 350 degrees.
prepare yellow cake mix as directed using a greased 13″x9″x2″ pan and bake for 30-35 minutes. while cake is baking, combine the pineapple and 1 cup of sugar in a saucepan, and bring to a boil over medium heat, stirring constantly. remove from heat and allow to cool slightly.
remove cake from oven and, using a fork, pierce holes into cake. pour pineapple mixture over hot cake and set aside.
prepare pudding according to package directions. spread pudding over cake and refrigerate until thoroughly chilled. whip heavy cream and remaining sugar until stiff. cover top of cake with whipped cream and sprinkle toasted coconut on top.
Just because your doctor says to adjust your diet, there’s no need to mutter indelicasies! A few simple adjustments can make your favorite recipes fit the new regime.
TO REDUCE FAT AND CHOLESTEROL:
Use cooking methods that don’t add fat: baking, broiling, grilling, poaching, roasting, steaming. Use a microwave oven or nonstick pans.
Limit portion size of meats. The ideal 3-4 oz serving is only about the size of a deck of cards.
Prepare fish and poultry more often than red meat.
Choose fish canned in water instead of in oil.
Remove skin from poultry; white meat is less fatty than dark.
Select lean, well-trimmed cuts of meat that are not marbleized.
Avoid organ meats. Consume more legumes and fish.
Brown ground meats without adding fat.
Refrigerate meat-based soups and stews so that fat will harden on the surface where you can easily skim it off.
For sandwiches, try low-fat hot dogs and luncheon meats (usually made of chicken).
Since egg yolks are high in cholesterol, use an egg substitute or use 2 egg whites instead of a whole egg.
Use baking cocoa instead of chocolate where possible.
Eat fruits, fruit ices, and low-fat yogurt as desserts.
Butter-flavored granules provide butter flavor for sauces without the fat.
Another alternative for butter lovers is to use one of the blends of butter and margarine.
Use margarine made with “liquid” oil as the first ingredient instead of “hydrogenated” oil.
For cooking and salad dressings, choose olive, corn, safflower, sunfllower, sesame, soybean or canola oils. Avoid coconut, palm and palm kernel oils which are all high in saturated fats.
Use skim or one-percent milk or buttermilk instead of whole.
Substitute cottage cheese for ricotta. Use non-fat or low-fat yogurt for mayonnaise or sour cream in toppings and sauces. Many low-fat yogurts have the added benefit of an especially high calcium content due to the dry milk solids that are added.
Low-fat cheeses include: mozzarella, parmesan, jarlsberg, havarti, string, strip, farmers, gjetost, fontina, and ricotta. There are also low-fat varieties of monterey jack, edam, gouda, cheddar and cottage cheeses.
Limit intake of nuts, oils, peanut butter, avocados, olives and margarine.
TO INCREASE STARCH AND FIBER:
Substitute half whole wheat flour for white flour in recipes.
Substitute brown rice for white.
Eat whole-grain or vegetable pasta instead of white.
Choose whole-grain cereals and breads.
Do not overcook vegetables; instead eat raw or lightly steamed vegetables.
Eat whole fruits or vegetables instead of just the juice.
Use legumes instead of meat.
TO REDUCE SUGAR:
Use half the amount called for in recipes.
Use a sugar substitute in recipes.
Eat plain yogurt flavored with fresh fruit or with extracts and cinnamon.
Drink milk, water or unsweetened juices instead of soda.
Use fresh fruit instead of those canned in heavy syrup.
TO REDUCE SALT:
Omit or reduce amount called for in recipes.
Use herbs and spices for flavoring instead of salt.
Avoid foods prepared in brine (pickles, sauerkraut, etc.)
Rinse water-packed tuna, chicken or vegetables.
Substitute fresh ingredients for processed foods, such as canned or dried soups and vegetables.
Eliminate M.S.G. which is high in sodium. (Some people are even allergic to it).
1 stick unsalted butter
3 tbs pumpkin seeds
1/4-1/2 tsp ground red pepper
about 1 qt hot vegetable broth OR light chicken broth
1 lg onion, finely chopped
1 lb fresh butternut squash OR pumpkin, peeled and finely chopped (2 1/2 cups)
1 1/2 cups risotto rice (I use arborio)
3 tbs chopped fresh mint
1 1/2 cups frozen peas, cooked and drained
3/4 cup freshly grated parmesan cheese
sea salt and freshly ground black pepper
put half the butter in a sauepan, melt until foaming, then add the pumpkin seeds. stir over medium heat until the seeds begin to brown, then stir in the ground red pepper, salt and pepper. remove from the heat and keep the mixture warm.
put the broth in a saucepan and keep at a gentle simmer. melt the remaining butter in a large, heavy saucepan and add the onion. cook gently for 10 minutes until soft, golden, and translucent but not browned. add the squash or pumpkin, and cook, stirring constantly over the heat for 15 minutes until it begins to soften and disintegrate. mash the pumpkin in the pan with a potato masher or fork. stir in the rice to coat with the butter and mashed pumpkin. cook for a couple of minutes to toast the grains.
begin adding the broth, a large ladle at a time, stirring gently until each ladle has almost been absorbed by the rice. the risotto shouild be kept at a bare simmer throughout cooking, so don’t let the rice dry out – add more broth as necessary. continue until the rice is tender and creamy, but the grains still firm. (this should take 15-20 minutes depending on the type of rice used – check the package directions.)
taste, season well with salt and pepper, and stir in the mint, peas and all the parmesan. cover and let rest for a couple of minutes so the risotto can relax, then serve immediately, sprinkle with the pumpkin seeds. you may like to add a little more hot broth to the risotto just before you serve to loosen it, but don’t let it wait around too long or the rice will turn mushy.
6 servings
1 lb italian sausage
1 lg onion, chopped
1 clove garlic, pressed
3 (14 1/2 oz) cans beef broth
2 (14 1/2 oz) cans diced tomatoes, undrained
1 (8 oz) can tomato sauce
1 cup dry red wine
2 carrots, thinly sliced
1 tbs sugar
2 tsp dried italian seasoning
2 small zucchini, sliced
1 (9 oz) pkg refrigerated cheese-filled tortellini
1/2 cup shredded parmesan cheese
discard sausage casings.
cook sausage, onion, and garlic in a dutch oven over medium-high heat, stirring until sausage crumbles and is no longer pink; drain and return to pan.
stir in broth and next 6 ingredients; bring to a boil. reduce heat; simmer 30 minutes. skim off fat.
stir in zucchini and tortellini; simmer 10 minutes. sprinkle each serving with parmesan cheese.
5 (3″) cinnamon sticks
10 whole cloves
10 whole allspice
4 cups apple juice
2 cups cranberry juice
2 cups pineapple juice
2 cups water
2 tbs lemon juice
place first 3 ingredients in a cheesecloth bag. combine apple juice, spices, cranberry juice, and remaining ingredients in a large dutch oven. bring to a boil and cook 1 minutes. reduce heat and simmer, uncovered, 45 minutes. remove and discard spice bag. serve warm.
yield 7 1/4 cups
1 lb skirt OR flank steak
1 1/2 tbs fresh lime juice
1/2 tsp cumin
1/2 tsp salt
1/8 tsp cayenne
1/4 cup plain low-fat yogurt
4 flour tortillas
3/4 cup shredded iceburg lettuce
1/4 cup fresh red OR green salsa
trim off any fat or silvery membrane from the steak. about 15 minutes before cooking, rub steak with lime juice, cumin, salt, and cayenne.
prepare a hot fire in a gril or preheat broiler. set steak about 4″ form heat and grill or broil, turning once, until browned outide but sill pink and juicy inside, 4-6 minutes per side for rare, or longer if desired.
let meat rest for 5 minutes before carving arcross grain on the diagonal into thin slices. spread 1 tbs yogurt over each tortilla. arrange one fourth of steak slices in center of each tortilla, top each with 3 tbs lettuce and 1 tbs salsa. roll up and enjoy.
1 lb rigatoni, nocciole, wagon wheels, OR medium shells
2/3 cup vegetable oil
1/4 cup freshly squeezed lemon juice
2 tbs red wine vinegar
1 tsp salt, or to taste
1 tsp dried oregano
1/4 tsp coarsely ground black pepper
3 cups broccoli florets, steamed until crisp-tender (about 3 minutes)
1 whole pepperoni (about 12 oz), skinned and cut into 1/4″ pieces
6 oz mozzarella cheese, cut in1/4″ pieces
1 medium green bell pepper, cut into 1/4″ pieces
1/2 cup chopped red onion
1/2 cup chopped carrot (about 1 medium)
1/3 cup small brine-cured black olives OR sliced ripe black olives
1/4 cup rough chunks (about 1/4″) parmesan, romano, OR other hard sharp cheese (optional)
cook pasta in plenty of boiling salted water until al dente, or firm to the bite, about 10 minutes. drain; rinse with cool water.
whisk the oil, lemon juice, vinegar, salt, oregano, and black pepper together; set aside.
in a large bowl, combine the cooked pasta, broccoli, pepperoni, mozzarella, bell pepper, red onion, carrot, olives, and parmesan, if using. add dressing; toss to blend. taste and add more salt, pepper, or lemon juice, if needed. serve at room temperature.
6-8 servings
