Club Food

3 c Summer squash;

1/4 c Evaporated milk;

2 ts Butter(I used Margarine)

Salt & pepper to taste Peel and cut squash into small
pieces.
Place in sauce pan with small amount of water.
Bring to a
boil; reduce heat and simmer until squash is crisp-tender.
Drain.
Beat squash with rotary beater; add evaporated milk and butter.
Beat until light and fluffy.
Add salt and pepper.
Food Exchanges
per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 68 Source:
The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you
and yours via Nancy O’Brion and her Meal-Master

2 lb Brussels sprouts

1/2 c Dry red wine

3 tb Honey

1 1/2 tb Soy sauce

2 tb Margarine

1/2 c Water

1 1/2 ts Cornstarch

Trim stems from sprouts & cut an X into the base.
In a small
bowl, combine wine, honey & soy sauce.
Over moderate heat, melt
margarine in a 3 qt pot.
Add wine mixture, water & sprouts.
Stir & cook, covered, at a gentle simmer for 15 minutes,
stirring occasionally.
Uncover & cook another 10 minutes.
Dissolve cornstarch in a small amount of water.
Stir into the pot
& cook another 5 minutes.
Remove from heat & serve from a
serving casserole.

2 lg Yams (1 lb.
each); boiled,

- peeled & sliced 1/4″ thick 2 Oranges; peeled &
sliced

3/4 c California Dried Figs

– sliced crosswise — into fourths 1/4 c Walnut pieces

1/4 c Margarine; melted

2 tb Honey

1 ts Grated orange peel

Arrange yam slices, oranges and figs in an 8″ round baking pan.
Sprinkle with walnuts.
Combine melted margarine, honey and orange
peel.
Pour over all.
Cover with foil; bake in a 350 F.
oven for 30
minutes, until bubbly.
Each serving contains about: Calories 342,
Fat 9.27G, Sodium 108MG, Cholesterol 0MG, Protein 4.18G,
Carbohydrates 65.0G, Fiber 8.47G Source: Fabulous Figs The Fitness
Fruit Reprinted with the permission of The California Fig Advisory
Board Electronic format courtesy of Karen Mintzias

1 1/2 lb New potatoes

1 ea Broccoli head, stem included

5 lg Carrots, sliced in small

– rounds 1 sm Cauliflower, coarsely choppe

1 md Onion, coarsely chopped

1/2 c Ghee

If potatoes are very small, leave them whole: if not quarter
them.
Remove tough outer fibre of the broccoli stalk.
Chop the
whole thing.
Steam over boiling water the potatoes, broccoli stem,
carrots & cauliflower.
After 10 minutes, add the broccoli
florets & steam for a few more minutes.
Vegetables should be
just tender.
Meanwhile, in a heavy skillet, saute the onions in
half the ghee until they are transparent.
Mix in the steamed
vegetables except the broccoli florets.
Cover & cook for 6 to 8
minutes, stirring frequently.
Add broccoli & cook another 5
minutes.
Heat remaining ghee & pass around at the table.
Serve
with injera.

2 2/3 c Plain yogurt

2 tb Finely chopped fresh mint

1/4 ts Cayenne pepper

1/4 ts Black pepper

1 Cucumber peeled and grated

1/2 ts Roasted cumin seeds

1 ts Salt

Put the yogurt in a bowl.
Beat lightly with a fork or whisk
until smooth and creamy.
Add all the other ingredients and mix.
Cover and refrigerate until ready to eat.

8 sm Green bell peppers

———————————-FILLING———————————-
1/2 lb Fresh mushrooms, chopped

2 tb Green onion, chopped

1 tb Garlic, chopped

1/2 ts Ginger, chopped

1/4 ts Pepper

1/4 ts Sugar, optional

1/2 tb Cornstarch dissolved in

1 tb Water

———————————-GARNISH———————————-
Vegetable oil 2 ea Dried red chili peppers,

– seeded & slivered Cut the tops off the peppers, seed them
& set aside.
Mix together the filling ingredients thoroughly
& stuff into the peppers.
Place them in a shallow baking dish
& bake them in a preheated oven at 350F for 30 minutes.
Or
steam over high heat for 30 minutes.

Before serving, brush the peppers with oil to make them shine
& sprinkle with the chili peppers.
Serve hot or at room
temperature.

3 tb Butter

-=OR=- 3 tb Margarine

2 tb Brown sugar

2 lb Fresh asparagus,

-cut into 2″ pieces – (about 4 cups) 1 c Chicken broth

* By using the brown sugar substitute with this would make a
nice side dish for the “sweet ones” In a skillet over medium-high,
heat butter and brown sugar is dissolved.
Add asparagus; saute for
2 minutes.
Stir in chicken broth; bring to a boil.
Reduce heat;
cover and simmer for 8-10 minutes or until asparagus is
crisp-tender.
Remove asparagus to a serving dish and keep warm.
Cook sauce, uncovered, until reduced by half.
Pour over asparagus
and serve immediately.
Food Exchange per serving: 1 VEGETABLE
EXCHANGE + 1 FAT EXCHANGE (MAKE IT WORK!!!) Serves: 4-6; From:
“Taste of Home” Magazine; Posted by: Debbie Carlson

1 lg Red cabbage

1 Apple; cored

1 Onion

1/4 c Lemon juice

2 tb Honey (or alternative)

1 tb Vinegar

2 tb ;water

1/4 c Red wine or sherry

1 c Green peas

Sea salt Black pepper 1.
Shred cabbage, slice apple and grate
the onion.

2.
Heat honey in a heavy pot, add cabbage, stirring to coat,
cover and

simmer 10 minutes.
3.
Stir in rest of ingredients except peas,
simmer again for 1 to 1 1/2

hours, stir occasionally.
4.
Stir in peas just before serving.
This mixture will reduce to 1/2 the

original size.

14 oz Young okra, trimmed & cut

– into 2″ lengths 7 ea Garlic cloves

1 ea Dried red chili

7 tb Water

2 ts Cumin

1 ts Coriander

1/2 ts Turmeric

4 tb Vegetable oil

1 ts Cumin seeds

1 ts Salt

1 ts Sugar

4 ts Lemon juice

Blend the garlic, chili & 3 tb water into a paste &
empty into a bowl.
Stir in the ground cumin, coriander &
turmeric.
Mix.
Heat oil in a large skillet over medium heat until
hot.
Add the cumin seeds & let them sizzle for a few seconds.
Slightly reduce the heat & pour in the spice paste.
Stir-fry
for 1 minute.
Add the okra, salt, sugar & lemon juice along
with remaining water.
Bring to a gentle simmer.
Cover tightly &
cook over a low heat for 10 minutes.

3 1/2 c Sweet potatoe; cookd; mashed

1 c White sugar

1/2 ts Salt

2 ts Vanilla

1/2 c Margarine; melted

1/2 c Half and half

2 Eggs

———————————-TOPPING———————————-
1 c Brown sugar

1 c Pecans; chopped

1/3 c Flour

1 c Coconut

3/4 c Margarine; melted

In a large bowl, beat drained sweet potatoes with electric
mixer.
Add remaining ingredients and beat well.
Pour contenets into
greased souffle dish and bake 15 minutes at 350 degrees.
While this
is baking prepare topping.
Topping: Put brown sugar, pecans, flour
and coconut in a bowl and mix well.
Drizzle melted margarine over
and toss again until well coated.
Remove souffle from oven and
sprinkle topping over.
Return to oven for 15 minutes more or until
topping starts to brown.
Serves 8.
SOURCE: 1979 New Orleans
Times-Picayune Recipe Contest Cookbook Typed for you by Nancy
Coleman

8 Oranges

24 oz Cooked sweet potatoes

1/2 c Orange juice

3 tb Butter at room temperature

3 tb Dark brown sugar

1/4 ts Ground nutmeg

1/4 ts Ground cloves

Salt Pepper Paprika Halve and squeeze oranges, save juice and
orange cups.
Put orange cups in large buttered baking dish.
Combine
in a bowl, using mixer, the sweet potatoes, orange juice, butter,
brown sugar, nutmeg, cloves, salt, and pepper.
Mix until smooth.
Fill the orange cups with sweet potato mixture.
Can be frozen at
this point or bake in a 350F oven, uncovered for 20 to 30 minutes.
Sprinkle with paprika before serving.
Yield: 16 servings.
From: An
Olde Concorde Christmas Posted in Cooking by Pat Stockett
11/22/91

8 oz Chicken, cubed, cooked

1/3 c Lemon juice

1/2 ts Salt

2 Garlic clove

1 c Bulgur wheat

1/2 c Carrot

1/4 c Green pepper

1 1/4 c Cucumber, chopped

1/3 c Oil

2 ts Mint, dried

1/8 ts Pepper

2 c Water, boiling

1/2 c Celery

1/2 c Parsley

1/4 c Green onion

2 Tomato, chopped

Mix oil, lemon juice, mint, salt, pepper and garlic and pour
over meat.
Marinate 30 minutes.
Pour water over bulgur and soak 20
minutes.
Drain and squeeze out excess water.
Add remaining
ingredients except cucumber and tomato and chill for 3 to 5 hours.
Add rest before serving.

3 Limes

3 c Water

1 c Sugar

12 Tangerines, may substitute

-Clementines or Oranges 6 T Rum, dark

3 T Honey

Julienned Lime zest for gar -nish Using vegetable peeler, cut
lime zest (colored part of peel) from limes.
Combine with the water
and sugar in small saucepan.
Heat to boiling, then boil 10 minutes.
Remove syrup from heat.
Cut peel and white pith from tangerines.
Place tangerines in shallow serving bowl.
Squeeze juice from limes
and mix with rum and honey.
Pour into lime syrup and stir to blend.
Pour syrup over tangerines.
Refirigerate covered, turning
tangerines occasionally, at least 8 hours.
To serve, remove strips
of lime zest and garnish with julienned lime zest

1 1/2 lb Tiny new potatoes (about

10) or medium red potatoes

5)

1 tb Margarine or butter, cut

Into pieces 1 tb Teriyaki sauce

1/4 ts Garlic salt

1/4 ts Italian seasoning, crushed

Dash ground black pepper Dash red pepper Fresh snipped rosemary
(optional) Wash potatoes; scrub throughly with a vegetable brush.
Cut tiny new potatoes into quarters or the medium potatoes into
1-inch pieces.
Place potatoes into 1-1/2 quart microwave-safe
casserole.
Add margarine or butter, teriyaki sauce, garlic salt,
Italian seasoning, black pepper, and red pepper.
Toss to combine.
Cover; micro-cook on 100% power (high) for 12 to 15 minutes (14 to
16 minutes for low-wattage ovens) or till potatoes

are tender, stirring twice during cooking.
Stir before serving.
Garnish with snipped rosemary and serve with sour cream, if
desired.
Makes 5 side-dish servings.
NUTRITION FACTS PER SERVINGS:
155 cal., 2 g total fat (0 g sat.
fat), 0 mg chol, 277 mg sodium,
31 g carbo., 1 g fiber, 3 g pro.
Daily Value: 2% vit.
A, 29% vit.
C, 1% calcium, and 15% iron.
Better Homes & Gardens
Magazine

1 1/2 lb Tiny new potatoes (about 10)

-or med.
red potatoes (5) 1 tb Margarine or butter; cut

-into pieces 1 tb Teriyaki sauce

1/4 ts Garlic salt

1/4 ts Italian seasoning; crushed

ds Ground black pepper ds Ground red pepper Fresh snipped
rosemary (opt) Wash potatoes; scrub thoroughly with vegetable
brush.
Cut tiny new potatoes into quarters or the med.
potatoes
into 1″ pieces.
Place potatoes in 1.1/2-qt.
microwave safe
casserole.
Add margarine/butter, teriyaki sauce, garlic salt,
Italian seasoning, and peppers.
Toss to combine.
Cover; microcook
on 100% power (high) for 12 to 15 mins.
(14 to 16 mins.
for
low-wattage ovens) or till potatoes are tender, stirring twice
during cooking.
Stir before serving.
Garnish with rosemary and
serve with sour cream, if desired.
Makes 5 side dish servings.
Food
Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE?
Source: Karen Winchell of Fort Collins, CO; BH&G (2/94) :: MM
by Sue Woodward

2 md Cucumbers

1 ts Salt

1/4 c Basil, fresh leaves chopped

OR 2 tb dried 3 tb Peanuts, dry roasted

1 Jalapeno pepper, fresh

2 tb Vinegar, white

2 tb Honey

2 tb Sesame oil

Peel, seed and coarsely chop cucumbers.
Combine the cucumber and
salt and let sit for 30 mins, then drain.
Remove seeds and membrane
from jalapeno pepper, chop.
Peanuts can be coarsely chopped or left
whole.
Combine cucumber with the remaining ingredients, chill until
ready to serve.
This salsa can be stored tightly covered in
refrigerator for 3 – 5 days.
Makes about 2 cups From Wash.
Post
“Recipes from an American Herb Garden” by Maggie Oster == Courtesy
of Dale & Gail Shipp, Columbia Md.
== Converted by MMCONV vers.
1.50

8 oz Flat Thai noodles (gwit dio)

4 tb Vegetable oil

2 tb Garlic, chopped

———————————SEASONINGS———————————
1/2 c Peanuts, crushed

2 tb Chopped sweet pickled radish

1/4 lb Tofu, diced

2 tb Soy sauce

2 ts Sugar

1 ts Red pepper flakes

Juice of 1/2 lime 3 ea Green onions, chopped

———————————CONDIMENTS———————————
1 c Bean sprouts

3 tb Soy sauce

2 tb Red & green chili peppers,

– slivered Sugar, optional Lime wedges Boil noodles in ample
lightly salted water for about 7 minutes, or until *al dente*.
Drain.
Heat the oil in a wok over medium heat.
Add the garlic &
stir-fry until the colour changes.
Add the noodles & stir well.
Add all the SEASONINGS & stir-fry for 5 to 7 minutes, being
careful not to break the noodles.
Transfer to a serving dish &
serve the CONDIMENTS in small dishes on the side.
You might want to
sprinkle some extra sugar on the noodles.

1/2 Cucumber peeled, seeded and

Diced 2 Plum tomatoes, seeded and

Diced 1 Jar (4 oz) pimientos, diced

1/4 c Chopped scallions

1/4 c Snipped fresh parsley

1/4 c Cider vinegar

2 tb Honey

In a small bowl, combine the cucumbers, tomatoes, pimientos,
scallions and parsley.
In a microwavable cup, mix the vinegar and
honey.
Microwave on HIGH for 20 seconds.
Pour over vegetables.

8 lg Tomatoes

1/4 c Cider vinegar

2 tb Balsamic vinegar

2 tb Sugar

3 tb Tofu mayonnaise

1/2 ts Celery seeds

1/2 ts Dry mustard

1/4 ts White pepper

4 c Green cabbage, shredded

1 ea Tart green apple, minced

1 c Corn kernels

1 lg Green bell pepper, minced

1/4 c Red onion, minced

Salt, to taste Slice tops of tomatoes & scoop out their
insides.
Reserve for another use.
Set tomatoes on a platter.
In a
large bowl, toss together the remaining ingredients.
Spoon into the
tomatoes, serve or wrap & store in the refrigerator overnight
to allow the flavours to develop.
Any leftover slaw will keep
refrigerated in a covered container, for 2 days.

6 lg Potatoes

-depends what is large! Salt to taste (optional) Boil potatoes
20 minutes (Peel them or leave them unpeeled) Cut as fries.
Place
on non-stick cookie sheet (or spray cookie sheet with PAM), one
layer thick.
Lightly sprinkle with salt if desired, or your
favorite seasoning.
Bake at 400 degrees for 45-60 minutes.
Turn
with spatula after 25 minutes.
Serve Food Exchange per serving: 1
STARCH/BREAD EXCHANGES From Fabulous Foods for Friends and Family
by Caviness===
Reformated 4 you and yours via Nancy O’Brion and her
Meal-Master

3 ea Morels, dried

1 1/2 tb Sunflower oil

1/2 lb Yellow onions, thinly sliced

2 ea Garlic cloves, chopped

1/2 lb Carrots, thickly sliced

1 1/4 c Vegetable stock

1/2 lb New potatoes, sliced

Salt and pepper, to taste 1/2 lb Zucchini, sliced

1/2 lb Fresh button mushrooms

1/2 lb Shelled peas

1 c Parsley, chopped

2 tb Mint, chopped

1 tb Soy sauce (opt’l.)

Soak the dried mushrooms in hot water until they are soft, about
20 to 30 minutes.
In a large saucepan, frying pan or wok with a
cover, heat the oil and saute the onions over medium heat until
they are transparent but still maintain their shape, about 3 to 5
minutes.
Add the garlic, carrots, and about 1/2 c.
stock.
Cover
tightly and continue to cook until the carrots are tender-crisp,
about 10 minutes.
Add potatoes and cook an additional 15 minutes.
If the ingredients seem too dry, add more stock.
Season to taste
with salt and pepper.
Add zucchini, cover again, and cook for
another 5 minutes.
Add the fresh and dried mushrooms and the peas.
Simmer for another 5 minutes, until all the vegetables are lightly
cooked.
Stir in the parsley and mint.
If desired, add soy sauce
just before serving.

3 T Vegetable oil [used FF

Broth] 2 Medium-size onions, cut in

Half and thinly sliced 1 Scant t sweet Hungarian

Paprika 6 lg Red peppers, cored, seeded,

And cut into medium-thick Strips 3 Canned Italian plum

Tomatoes, drained and finely Chopped 2 t Tomato paste

1/3 c Chicken broth, or more if

Needed [used FF chicken Broth] x Salt and freshly ground Black
pepper, to taste 1 1/2 T Red wine vinegar

1/8 t Sugar, or more to taste

1) Heat the oil in a large skillet over medium heat.
Add the
onions and

saute’ until softened but not colored, 5 to 7 minutes.
Stir in
the paprika and toss with the onions until they are deeply colored.
2) Add the peppers and continue to saute’, stirring occasionally,
for

another 10 minutes.
Do not allow the vegetables to brown.
3)
Stir in the tomatoes, tomato paste, broth, and salt and pepper.
Allow

the mixture to boil, reduce the heat, cover, and simmer the
peppers until very tender, about 30 to 35 minutes, adding more
liquid, a little at a time, if it evaporates.
4) Off the heat, stir
in the vinegar and sugar and allow the mixture to

cool.
5) This can be served warm, at room temperature, or
cold.

Serves 4 [as a side dish] [Variation: Use roasted red peppers
instead of fresh.
You'll probably find this requires less cooking
time, and requires more sugar to take the edge off the roasted red
peppers and prevent them from dominating the dish.
- Curtis] [From
_Please_To_The_Table_-_The_Russian_Cookbook_ by Anya von Bremzen
and John Welchman] From: Curtis Jacksoncjackson@mv.us.adobe.com
(preferred)ordod721@aol.com rfvc Digest V94 Issue #175 Aug.
18,
1994.
Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using
MMCONV.

2 c Fresh snow peas;

1 cn (8oz) water chestnuts;

-(1 cup) sliced 2 ts Walnut oil;

ds Sesame oil; Salt and pepper to taste; Trim ends and strings
off snow peas.
Rince and drain water chesnuts.
Dry on paper towel.
In a large non-stick skillet or a wok, heat walnut oil and sesame
oil.
Add snow peas and stir-fry about 2 minutes.
Add water chesnuts
and stir-fry 2 minutes.
Season with salt and pepper.
Food Exchange
per serving: 2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE; CAL: 99;
CHO: 0mg; CAR: 10g; PRO: 3g; SOD: 69mg;

FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty
Marks Brought to you and yours via Nancy O’Brion and her
Meal-Master

1 cn Black-eyed peas

1 Carrot, diced

1/2 Onion, diced

1/4 Green pepper, diced

1 Stalk celery, diced

3 Cloves garlic, minced or

Pressed 1/2 t Salt, or to taste

1/4 t Pepper, or to taste

1/4 t Tobasco or other hot sauce,

Or to taste Mix all ingredients together in a saucepan, and
bring to boil.
Simmer for at least 10 minutes, but 20 – 25 is
better.
Source: apparent original Posted by wallis@aps.anl.gov
(David Wallis) to the Fatfree Digest [Volume 16 Issue 14] Mar.
18,
1995.

Individual recipes copyrighted by originator.
FATFREE Recipe
collections copyrighted by Michelle Dick 1995.
Formatted by Sue
Smith, SueSmith9@aol.com using MMCONV.
Archived through kindness of
Karen Mintzias, km@salata.com.
1.80?

1 md Sized spaghetti squash;

About 1 1/2 lbs.) Pepper to taste; Cut squash in half legthwise.
In a kettle or boiling water, cook squash 30 minutes or until
squash will separate in strands when probed with a fork.
Remove
when tender and discard seeds.
With fork, scarpe out pulp into a
serving dish and sprinkle with pepper.
Food Exchange per serving: 1
VEGETABLE EXHANGE CAL: 23; CHO: 0mg; CAR: 5g; PRO: 1g; SOD: 1mg;
FAT: 0g; Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O’Brion and her Meal-Master

1 md Size spaghetti squash;

-about 1 1/2 lb 2 tb Minced shallots;

2 ts Unsalted butter;

Preheat oven to 350 degrees.
Pierce in several places with a
fork.
Place on rimmed baking sheet.
Bake for 45 minutes to 1 hour,
until squash gives when pressed.
Turn over after 30 minutes.
Cut
squash in half; scrape out and discard seeds.
Loosen squash
strands, scoop out into a warm serving bowl.
In a small nonstick
skillet, saute shallots in butter over low heat until wilted, about
4 minutes.
Pour over spaghetti strands and toss lightly.
Food
Exchange per serving: 1 VEGETABLE EXHANGE; CAL: 36; PRO: 1g; CAR:
6g; CHO: 3mg; SOD: 156mg; Source: Joslin Diabetes Gourmet Cookbook
by Bonnie Sanders Polin & Frances Towner Giedt.
Brought to you
and yours via Nancy O’Brion and her Meal-Master

14 1/2 oz EDEN Diced Tomatoes

-with Green Chilies 1 tb EDEN Olive Oil

3 Cloves garlic; pressed

1 Onion; diced

1/2 c EDEN Quinoa

– washed and drained 1 Green pepper; diced

1 ts Chili pepper

1 ts Cumin (optional)

Salt to taste Drain tomatoes and reserve juice.
Heat oil; saute garlic and onions until onions are translucent.
Add reserved tomato juice and bring to a boil.
Add quinoa and green peppers and cook about 15 minutes or until liquid is gone.
Add tomatoes, spices and serve.
Prep Time: 10 minutes Cooking Time: 15 minutes Yield: 3-4 servings Copyright 1994 Eden Foods, Inc.

1/4 c Butter

1/4 ts Cinnamon, ground

1/4 ts Cardamom, ground

1/8 ts Cloves, ground

2 1/4 c Stock, chicken

1/2 c Currants

1 1/2 c Couscous

2 tb Butter

1/2 ts Salt

1/4 c Cashews; or pistachios

ANNE’S MODIFICATIONS: use 1 tsp homemade garam masala to replace
spices (contained the same spices), omitted nuts, used raisins
instead of currants, added 1 peeled, sliced carrot & 1 sliced
celery stalk.
Stir fried carrot and celery in butter with spices
for 4 minutes.
Toast and chop cashews or pistachios.
Melt 1/4 c
butter in medium saucepan over low heat.
Add spices and cook 2
minutes, stirring occasionally.
Add stock and currants.
Can be
prepared 4 hours ahead.
Bring to boil.
Mix in couscous and 2 T
butter.
Cover and remove from heat.
Let stand 5 minutes.
Fluff with
fork; season with salt.
Transfer couscous to bowl, add nuts and
toss well.