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FareShare Gazette Recipes -- November 2007 - F's
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* Exported from MasterCook * Famous "Strings Pasta Restaurant" Fat-Free Alfredo Sauce Recipe By : Doug Robinson for FatFree Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Volume 10-11 Nov 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart non-fat milk 1 tablespoon garlic salt 2 tablespoons Molly McButter 1/4 cup arrowroot starch 1/4 cup water 1 cup shredded non-fat mozzarella cheese Salt -- to taste White pepper -- to taste Combine all ingredients except for the starch, cheese and water and put into a sauce pan and bring to a boil. Blend together the arrowroot and cold water then add slowly to the sauce, stirring constantly. Let sauce simmer for 2 minutes. Remove from heat. Slowly add and blend in the cheese. Makes 4-6 servings. kwlacto lacto Source : Doug Robinson for FatFree Vegetarian Formatted by Chupa Babi in MC: 10.14.02 Chupa Note: for more flavor, use broth instead of water and 1 teaspoon red pepper flakes. Contributed to the FareShare Gazette by Chupa; 24 November 2007. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 3 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 1g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1538mg Sodium. Exchanges: 0 Other Carbohydrates. * Exported from MasterCook * FareShare Fun Fact: Potatoes Recipe By : Serving Size : Preparation Time :0:00 Categories : Volume 10-11 Nov 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- (See Below) The potato belongs to the very large Solonaceae family which contains plants used for food, medicinal and ornamental purposes. Other members of the family include tomato, eggplant, peppers (hot and sweet), tomatillo, ground cherry (aka husk tomato or poha), belladonna, nightshade, mandrake as well as the familiar petunia. The potato we grow in our gardens and find on our grocery shelves is the Solanum tuberosum whose origins are South and Central America. Spanish explorers brought it to Europe around the middle of the 1500's. Since then it has become a very important food throughout many parts of the world. Jacques Pepin, in his " La Technique", suggests that potatoes were probably the greatest contribution the New World made to the Old. Delia Smith, in her book "Delia Smith's Complete Cookery Course", suggests that learning to cook potatoes so that they really taste like potatoes is one of the most important lessons in cooking. The plant contains the toxic alkaloids solanine and chaconine and most parts of the plant are poisonous; only the tubers are eaten and even those become poisonous if exposed to light long enough for the chlorophyll to develop and they start to turn green which is an indication of higher levels of the alkaloids. Potatoes should be stored in the dark at temperatures of 45-50F (7-10C). Potatoes are a good source of Vitamin C. Here is a brief rough nutritional analysis you might find interesting. One RAW POTATO WITHOUT SKIN, weighing 112 grams contains: 88 calories, 88.4 g water, 2.3 g protein, 20.1 g carbohydrates, 1.8 g dietary fiber, 0.1 g fat, 0 saturated fat, 0 monounsaturated fat, 0 polyunsaturated fat, 0 cholesterol, 22 mg Vitamin C. One 202-gram potato, BAKED WITH SKIN, contains: 220 calories, 4.7 g protein, 51 g carbohydrates, 26 mg Vitamin C. One 156-gram potato, BAKED WITHOUT SKIN, contains: 145 calories, 3.1 g protein, 33.6 g carbohydrates, 2.3 g dietary fiber, 20 mg Vitamin C. One 135-gram potato, BOILED WITHOUT SKIN, contains: 116 calories, 2.3 g protein, 27 g carbohydrates, 2 g dietary fiber, 10 mg Vitamin C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * FareShare Fun Fact: Chocolate! Recipe By : Serving Size : Preparation Time :0:00 Categories : Volume 10-11 Nov 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- (See Below) Some nutritional information (approximate). 28 grams (1 ounce) of unsweetened baking chocolate contains: 148 calories, 0.4g water, 2.9g protein, 8.0g carbohydrates, 4.4g dietary fiber, 15.7g fat, 9.2g saturated fat, 5.2g monounsaturated fat, 0.5g polyunsaturated fat, 0mg cholesterol, 28IU Vitamin A, 1.4IU Vitamin E. 5 grams (1 tablespoon) of unsweetened dry cocoa powder contains: 11 calories, 0.2g water, 1g protein, 2.7g carbohydrates, 1.5g dietary fiber, 0.7g fat, 0.4g saturated fat, 0.2g monounsaturated fat, 0g polyunsaturated fat, 0mg cholesterol, 1IU Vitamin A. Chocolate contains theobromine and caffeine. Theobromine is not as strong a stimulant as caffeine but it is toxic to dogs. 1 ounce of unsweetened chocolate contains about 30mg of caffeine which is about a third that contained in a cup of coffee. 1 tablespoon of cocoa powder contains about 20mg of caffeine. Chocolate was introduced to Europe by the Spaniards in 1519. The word 'cocoa' comes from the Spanish word 'cacao' which is believed to be derived from 'kakawa', a word that may be about 3000 years old. The Aztec word for the chocolate drink they made was cacahuatl. In 1564 Girolamo Benzoni stated in his 'History of the New World' that this drink was made by drying, roasting and grinding the cacao beans then mixing the resulting paste with water and occasionally flavoring it with chilli, flowers, vanilla, honey and achiote (aka annatto). Linnaeus named the cacao tree 'Theobroma cacao'; the word theobroma is Greek for 'food of the gods'. Natural cocoa powder, although having a strong chocolate taste, is also bitter, astringent and acid (about pH 5). 'Dutched' or alkalized cocoa comes from beans that have been treated with potassium carbonate which raises the pH from the acidic pH5 to either neutral (pH7) or alkaline (pH8). This is important information for bakers because some recipes need the acid to react with baking soda and produce carbon dioxide for leavening and if you use dealkalized or Dutched cocoa in these recipes there will be no reaction with the baking soda and the taste will be alkaline and soapy. Cocoa beans also contain flavanols, which are an antioxidant that can increase blood flow to the brain, however the cocoa we normally find in stores has less flavanols as they were removed because they make the cocoa taste bitter. Ian MacDonald of the University of Nottingham in England said that in tests given to women who were asked to do complex tasks, those who were given drinks of cocoa high in flavanols showed a significant increase in blood flow to the brain compared with those who did not drink the cocoa. Norman Hollenberg of Harvard Medical School said he found similar health benefits in the Cuna Indian tribe in Panama who drink cocoa exclusively; he also says there are no reported cases of dementia among these people. Several major chocolate companies have started promoting the flavanol content of their dark chocolates. Thanks to Bobbie for suggesting chocolate as this week's topic and for providing some of the information. There is a section devoted to chocolate on our fareshare website. Good stuff! <G> Contributed to the FareShare Gazette by Hallie; November 2007 www.fareshare.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * FareShare Fun Fact: Tea Recipe By : Serving Size : Preparation Time :0:00 Categories : Volume 10-11 Nov 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- (See Below) "You can taste and feel but not describe, the exquisite state of repose produced by tea, that precious drink which drives away the five causes of sorrow." - Emperor Chien Lung, Manchu Dynasty The tea family (Theaceae) includes 23 genera and 380 species of trees and shrubs, among which are the tea plant and the camellia. Tea, (Thea sinensis, syn. Camellia sinensis) is a native of Assam, India. There are about a thousand known varieties. Strictly speaking, only beverages made from this plant are called "tea"; all others, while often called herbal teas, are "tisanes". Tea contains caffeine which, according to one source, may be the most widely consumed behaviour-modifying chemical in the world. Caffeine has different effects on the body; it stimulates the central nervous system, relieves drowsiness and fatigue, quickens reaction times and increases energy production in the muscles. No surprise then that in the 12th century, Buddhist monks in Japan valued tea as an aid to the long hours they spent in study. In the 17th century two Dutch physicians thought tea was an excellent medicine for practically every complaint; apparently one of them was so enthusiastic about the beverage he made his patients drink from 50 to 200 cups a day! On the negative side, high doses of caffeine can cause restlessness, nervousness, insomnia and can produce an abnormally fast heartbeat. BREWED tea contains less caffeine than BREWED coffee in spite of the fact that coffee beans have 1% to 2% and tea leaves have 2% to 3%, because a larger weight of coffee is extracted per cup. Tea contains approximately the same amount of caffeine as many cola beverages. Wars have been fought over tea. The British were so desirous of the beverage that they paid the Chinese with opium in order to maintain a supply and when the Chinese rebelled against this practice the infamous Opium Wars erupted; eventually the British redirected their focus to tea production in their own colonies, particularly India. Although fresh tea leaves taste bitter and astringent it is probable that originally the youngest and most tender leaves were chewed raw; however, about 2000 years ago people in China learned how to process tea in order to obtain a number of different flavours and colours. There are three major styles of tea: green tea, oolong tea and black tea. There are also other teas, much prized in many circles, such as: white tea; pu-erh (my husband calls this 'compost tea' because of its strong earthy flavour and aroma; one of our personal favourites when we can find good quality leaves); lapsang souchong (smoky); scented teas (scented with a variety of flower petals); gyokura, kabesucha and hoji-cha (specialty Japanese green teas). When in Hong Kong a few years ago we found as many shops devoted to the sale of tea as we would to wines in North America; we also discovered that the prices and qualities of the product were every bit as wide-ranging. Fortunately we brought quite a bit back with us as we soon discovered it was extremely difficult to purchase an equivalent quality here (Canada and the U.S.). In fact, one Chinese friend told us that they generally consider the tea sold here, particularly that in tea bags, to be "floor sweepings". Wow! For a more in depth look at tea you might wish to refer to one of my favourite foody reference books: On Food and Cooking, the science and lore of the kitchen, by Harold McGee. Contributed to the FareShare Gazette by Hallie; November 2007 www.fareshare.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Feta and Pepperoncini Barley Salad Recipe By : Cooking Light, May 2006 Serving Size : 4 Preparation Time :0:00 Categories : Volume 10-11 Nov 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 2/3 cup uncooked quick-cooking barley 1 cup crumbled feta cheese w/basil & sun-dried tomatoes [4 ounces] 1 cup halved grape or cherry tomatoes 1/2 cup finely chopped pepperoncini peppers 1/2 cup chopped bottled roasted red bell peppers 2 tablespoons chopped fresh basil 1 tablespoon capers, drained 1 tablespoon cider vinegar 1 tablespoon extra-virgin olive oil 1/2 teaspoon bottled minced garlic 16 ounces navy beans -- rinsed & drained (1 can) Bring 1 1/2 cups water to a boil in a medium saucepan; add barley. Cover, reduce heat and simmer 18 minutes or until liquid is absorbed and the barley is tender. Drain and rinse under cold water; drain well. While the barley cooks, combine feta cheese, tomatoes, peppers, basil, capers, vinegar, olive oil, garlic and navy beans in a large bowl; toss well. Add the cooked barley; toss gently until combined. Serve immediately. Yields 4 servings (serving size: 1 1/4 cups) Source : Cooking Light, May 2006 Formatted by Chupa Babi in MC: 05.21.06 Serve cantaloupe wedges and warm pita bread to complete the menu. Barley and navy beans are excellent sources of dietary fiber in this salad. Chupa Note: used a full teaspoon roasted minced garlic, added 1/2 cup chopped roasted eggplant (packed in oil, and drained), a handful of minced sweet onion, a handful of red bell pepper minced, a handful of baby arugula. Contributed to the FareShare Gazette by Chupa; 27 November 2007. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 412 Calories; 5g Fat (10.3% calories from fat); 25g Protein; 69g Carbohydrate; 28g Dietary Fiber; 0mg Cholesterol; 19mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates. * Exported from MasterCook * Feta, Bean and Herb Dip with Crudites Recipe By :EatingWell, December 2006 Serving Size : 8 Preparation Time :0:00 Categories : Volume 10-11 Nov 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces white beans -- rinsed (1 can) 3/4 cup nonfat plain yogurt 1/2 cup crumbled feta cheese 1 tablespoon lemon juice 1 teaspoon garlic salt 1 teaspoon freshly ground pepper 1/4 cup chopped fresh parsley 1/4 cup chopped fresh dill 1/4 cup chopped fresh mint 1/4 cup chopped fresh chives Place beans, yogurt, feta, lemon juice, garlic salt and pepper in a food processor and puree until smooth. Add herbs; puree until incorporated. Chill until ready to serve. Makes 8 servings, 1/4 cup each. Source : EatingWell, December 2006. Formatted by Chupa Babi in MC: 07.31.07 Tips : Cover and refrigerate for up to 2 days. Chupa Note: this is a family favorite as a dip, pasta sauce or soup base. Great flavors. Substitute 1 tablespoon roasted minced garlic for garlic salt. And make that 1 tablespoon of freshly ground black pepper. Contributed to the FareShare Gazette by Chupa; 30 November 2007. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 218 Calories; 3g Fat (10.2% calories from fat); 15g Protein; 35g Carbohydrate; 9g Dietary Fiber; 9mg Cholesterol; 388mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates. * Exported from MasterCook * Feta-Peppercorn Spread Recipe By : Health, November 2002 Serving Size : 12 Preparation Time :0:00 Categories : Volume 10-11 Nov 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups feta cheese, crumbled -- (6 ounces) 1 cup plain low-fat yogurt 1/2 teaspoon freshly ground black pepper Place ingredients in a food processor or blender; pulse until smooth. Serves 10-12. Source : Health, November 2002. Formatted by Chupa Babi in MC: 05.21.06 Chupa Note: added 1 Tablespoon zataar and used 1 full teaspoon freshly ground black pepper. Could have used more. Next time I might add minced dried onion for some crunch. If you don't have zataar, try any spice blend and experiment. Zataar does go well with feta, however. Contributed to the FareShare Gazette by Chupa; 4 November 2007. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 13 Calories; trace Fat (21.8% calories from fat); 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 14mg Sodium. Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 0 Fat. * Exported from MasterCook * Freida's Vegetarian Gyozas - Potstickers Recipe By : Freida's Inc, The Specialty Produce Company Serving Size : 4 Preparation Time :0:00 Categories : Volume 10-11 Nov 2007 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Garden Vegetable Patties 2 chopped green onions 3 tablespoons teriyaki sauce 1 tablespoon chopped fresh ginger Salt and pepper to taste 1 package gyozas (potsticker) wrappers Gyoza Sauce 1 cup teriyaki sauce 1 tablespoon sesame oil 2 tablespoons brown sugar 4 ice cubes In a bowl, mix patties with green onion and chopped ginger. Add teriyaki sauce carefully during mixing, add salt and pepper. Mix well. Lay gyoza wrappers on a flat surface and brush them with a little water along the side of each. Fold in half to form a triangle. Press firmly on the edges to close the gyozas. Add a bit of oil to a frying pan. Once warm, fry the gyoza for two minutes on each side. Ad 1/4 cup of water and cover well. Let simmer for another two or three minutes. Serve with gyoza sauce. Serves 3-4. Gyoza Sauce In a cooking pot, mix all the sauce ingredients except for the ice cubes. Bring to a boil & cook for 5 minutes- no more. Turn the heat off, add the ice cubes and let cool for a few minutes; serve with the gyozas. This sauce will keep in the fridge for three weeks. Source : Freida's Inc, The Specialty Produce Company Formatted by Chupa Babi in MC: 08.01.07 Chupa Note: add 1 teaspoon red pepper flakes to filling. Contributed to the FareShare Gazette by Chupa; 9 November 2007. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 122 Calories; 3g Fat (24.3% calories from fat); 5g Protein; 19g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 3281mg Sodium. Exchanges: 3 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 |
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