by JoAnna M. Lund
Hi! Welcome back into my kitchen where the cooking is easy and the food is both healthy and tasty! The days here in Iowa have that crisp fall feel to them. So, we know the harsh winter winds and snow won't be too far behind. That means we need some "common sense" cooking tips to help with winter fare and some hearty dishes to eat! Let's start with the cooking tips, shall we?
If gelatin salads are going to be on the menu anytime soon, here's a really quick tip -- not only for preparing the salad but also for cleanup afterwards. In a microwaveable safe mixing bowl, combine one cup cold water and one (four-serving) pkg. dry gelatin. Mix well, then microwave on HIGH (100% power) for two minutes. Mix well again, and then proceed as whatever recipe you are preparing suggests. This method helps dissolve the dry gelatin without having to fight to keep the gook from settling on the bottom of the bowl and on the mixing spoon.
Did you know that if you warm your sugar-free pancake syrup in the microwave while browning the pancakes on the griddle, you will be delighted with how much better those pancakes taste? There's something about the warm syrup drizzled over the warm pancakes that makes the sum of the parts seem so much more! Yum, I can taste those warm mapley pancakes now, can't you!?!
I love icy cold orange juice anytime of the year, but I don't like drinking a small 1/2 cup and calling it a serving! So, I've learned to put that 1/2 cup of orange juice into a tall glass filled with ice and then pour another 1/2 cup of a cold diet lemon-lime soda pop in with it. After a quick stir with the spoon, I instantly have a full glass of "orange juice." It's a case of being neither half empty nor half full. It's simply bursting with orange taste and much more filling.
How about a quick "homemade" dressing for your next salad? Simply combine one cup chunky salsa (I'll leave the degree of "hot" up to you (for me, it's extra mild and for my husband, it's extra hot -- so we compromise on extra-mild!), 1/4 cup white distilled vinegar and 1/4 cup Splenda. Mix well, and store in a covered container in the fridge. The next time you want something to perk up either your salad or baked potato, spoon on some of this. As it's virtually all veggies, you don't have to stop with a tablespoon or two. And best of all, it's a "free" food -- diabetic exchanges wise, that is.
Did you know that if you want to lighten up a family favorite dessert that calls for baking chocolate, you can substitute three tablespoons of unsweetened cocoa powder and two teaspoons water for an ounce of unsweetened baking chocolate? Also, did you know that you can intensify the chocolate flavor even more by adding a teaspoon or so of vanilla extract to anything chocolate? If you're a chocoholic, isn't this wonderful news?
To quickly toast nuts without any fuss, simply spread about 1/2 cup of nuts
(any kinds) in a glass pie plate and microwave on HIGH (100% power) for six
to seven minutes or until golden. Stir after the first three minutes, then after
each minute until done.
Store the nuts in an airtight container in your refrigerator. By toasting nuts,
you really bring out the flavor, so it seems like you used a whole bushel barrel
of them, even though you only use a few!
To reheat rolls or a slice of quick bread without having to turn the oven on, simply place them on a paper towel in your microwave, and then arrange another piece of paper towel over the top. Microwave on HIGH (100% power) for five to seven seconds per roll -- no longer, or you will dry the rolls out, not refresh them!
To check if your baking powder is fresh, all you have to do is put one teaspoon of it in a bowl, and pour two tablespoons of very hot tap water over it. If it's fresh, it will bubble very actively. If it doesn't bubble, then it's time to replace your old can of baking powder with a new one.
If you still have some fresh red or green bell peppers from your garden, here's a quick way to "roast" some of them (and save lots of money in the process). All you have to do is pierce a whole pepper in four or six places with the tines of a fork and place the pepper in a glass pie plate and microwave on HIGH (100% power) for 10 to 12 minutes, turning after every four minutes. Cover and let sit on the counter for five minutes. Then, remove the seeds and peel the skin off the pepper. Cut into strips. Use right away in salads or whatever. Or, if you prefer, you can freeze them for later use. Either way, you can be as trendy as any restaurant chef with this easy trick!
If you're planning on preparing Italian dishes, here's a quick trick that will save you a ton of calories. Just use fat-free Italian dressing to brown the extra-lean ground meat. Simply pour a couple of tablespoons of the dressing into a skillet and add your other ingredients while browning. The dressing acts almost like olive oil in the browning process and adds a touch of flavor as well.
Now for our Recipe Makeovers
MZ of IN, sent in a main dish she wanted revised so her husband could still enjoy it, even though he has diabetes. I promise, you'll enjoy this, no matter why you're wanting to eat healthier!
CORN CHOWDER CASSEROLE
16 ounces extra-lean ground sirloin beef or turkey breast
1/2 cup chopped onion
1 cup finely chopped celery
2 cups cooked elbow macaroni, rinsed and drained
1 (8-ounce) can cream-style corn
1/2 cup + 1 tablespoon (2-1/4 ounces) shredded Kraft reduced-fat Cheddar cheese
1/8 teaspoon black pepper
1 teaspoon dried parsley flakes
Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat, onion, and celery. Add macaroni, corn, Cheddar cheese, black pepper, and parsley flakes. Mix well to combine. Spread mixture into prepared baking dish. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings. Freezes well.
HINT: Usually 1-1/3 cups uncooked macaroni cooks to about 2 cups.
Serves 6; Each serving equals:
222 calories, 6g fat, 20g protein, 22g carbo, 258mg sodium, 86mg calcium, 2g
fiber.
Diabetic Exchanges: 2-1/2 meat, 1 starch.
NM of IA, requested I revise this ultra-easy, but fancy looking dessert, featuring apples, into a diabetic-friendly version. Within five minutes of starting, you could serve this glorious dessert. Is that easy enough?
APPLE CHEESECAKE PIE
2 (8-ounce) pkgs. Philadelphia fat-free cream cheese
1 (4-serving) pkg JELL-O sugar-free instant vanilla
pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/4 cup Cool Whip Lite
1 (6-ounce) Keebler graham cracker pie crust
1 (20-ounce) can Lucky Leaf No Sugar Added Apple Pie Filling
2 tablespoons chopped pecans
1 tablespoon purchased graham cracker crumbs or
1 (2 1/2-inch) graham cracker square, made into crumbs
1 tablespoon Splenda Granular
In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Lite. Evenly spread filling mixture into pie crust. Spread apple pie filling evenly over filling. In a small bowl, combine pecans, graham cracker crumbs, and Splenda. Sprinkle crumb mixture evenly over top. Refrigerate for at least 1 hour. Cut into 8 servings.
HINT: A self-seal sandwich bag works great for crushing graham crackers.
Serves 8; Each serving equals:
235 calories, 7g fat, 12g protein, 31g carbo, 623mg sodium, 236mg calcium, 2g
fiber
Diabetic Exchanges: 1 starch, 1 meat, 1 fruit, 1 fat
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 folk" healthy recipes to try. Until next time . . . . JoAnna