Club Food

70 Calories per 1/2 cup; a

-large egg, 80 calories; the -banana, 100 Put very ripe unpeeled
bananas in a plastic bag in the freezer.
Remove as needed to make
this easy blender drink or dessert: Remove 1 banana from the
freezer and allow it to defrost just enough to remove the peel.
Cut
the partly-thawed, peeled banana into chunks and put it in the
blender or food processor with a few drops of vanilla extract and
coconut flavoring.
Add skim milk or low-fat yogurt and blend
smooth.
A small amount of milk or yogurt will create a “frozen
custard.” Add more milk or yogurt for a milkshake.
Add a whole egg
for a high-protein instant breakfast or lunch.
(Top with a dash of
cinnamon or nutmeg, if desired.) Skim milk has approximately 45
calories per 1/2 cup; plain low-fat yogurt, calories.

1 c Skim Milk

1/2 c Fresh Strawberries, Mashed

1/3 c Fresh Raspberries, Mashed

1/3 c Plain Low Fat Yogurt

1 tb Sugar

1/2 ts Vanilla Extract

Blend all ingredients in a blender bowl until thick and frothy.
121 calories per serving.
From: Syd’s Cookbook.

1 c Pumpkin seeds, rinse & dry

Salt, optional Rinse seeds in water to clean fibers.
Pat lightly
dry with paper towel.
In a glass pie plate, arrange in an even
layer 1 cup seeds.
Sprinkle lightly with salt (optional).
Microwave
(high) 5-7 minutes or until seeds are crisp, stirring every minute.
Rest 5 minutes.
1/4 cup 92 calories, 2 fat exchanges (from Salted
Pumpkin Seeds

recipe, Diabetic High Fiber Cookbook by Mary Jane Finsand) Let’s
Cook Microwave by Barbara Harris Shared but not tested by Elizabeth
Rodier Oct 93

1 pk Firm tofu

1/2 c Soy mayonnaise

1 ea Green onion, diced

1 ea Green bell pepper, diced

1 ea Celery stalk, chopped

1/4 c Sunflower or sesame seeds

1 tb Soy sauce

1 ts Curry powder

1 ts Turmeric

1 ts Garlic powder

Crumble the tofu with a fork.
Add remaining ingredients &
mix well.
Serve on crackers or bread.
Toronto Vegetarian
Association

1 c Regular oats, uncooked

3/4 c Whole-wheat flour

1/2 c Wheat germ

3/4 ts Cinnamon

1/4 ts Salt (optional)

1/4 c Vegetable oil

1/4 c Honey or substitute

2 tb Orange juice

1/4 c Flaked coconut

2 tb Sliced almonds

This is 1/4 original recipe.
Mix first 5 ingredients in electric
mixer.
Combine oil, honey, and juice and pour over mixture.
Mix
until completely blended.
Spread evenly in a shallow pan and bake
in 250 F oven for 45 minutes.
Stir in coconut and almonds and bake
30 minutes more.
Cool and stir in raisins.
* 1/2 cup serving – 227
calories* 1 starch, 1 fruit, 2 fat exchanges.
* 27.9 grams
carbohydrate, 4.7 grams protein, 11.9 gm fat*, 4 gm fiber * 98.4 mg
sodium, 189.1 mg potassium, 0 cholesterol *NOTE: To cut calories
and fat, reduce the coconut and oil by a third.

1 Banana, peeled and sliced

1 Red apple, cored and diced

1 Eating orange, peeled,

-seeded, in chunks 1 c Canned unsweetened crushed

-pineapple, well drained 1 c Seedless green grapes,

-sliced in half 1 c Low-fat vanilla yogurt or

-low-fat plain yogurt -sweetened to taste with vanilla extract
and sugar substitute Combine banana and apple in a bowl.
Cut the
orange over the bowl to catch any juice.
Add orange chunks; stir
well (the juice will delay browning of the apple and banana).
Stir
in pineapple, grapes, and yogurt.
Chill at least 1 hour before
serving.
Six servings, 115 calories each; 105 calories each with
plain yogurt.

9 c Chex cereal

1 c Semi sweet chocolate chips

1/2 c Peanut butter

1/4 c Margarine

1/4 ts Vanilla

1 1/2 c Confectioners sugar

Use 9 cups of Chex brand cereals, mixed or all one kind.
Place
in a large bowl.
Combine chocolate chips, peanut butter and
margarine in a quart microwave safe bowl.
Microwave on high for 1
to 1-1/2 minutes or until smooth, stirring after 1 minute.
Stir in
vanilla.
Pour chocolate mixture over cereal, stirring until all
pieces are evenly coated.
Then pour cereal mix into a plastic
zipper-lock bag with the powdered sugar.
Seal securely.
Shake until
all pieces are well coated.
Spread on wax paper to cool.
Store in
an air tight container.
Makes 9 cups.

Mix together flour, soda, cinnamon, cloves, baking powder, salt,
allspice and nutmeg and add to oat mixture.
Mix thoroughly.

Fill greased muffin cups 2/3 full.
Bake in a 400 degree oven for 20
to 25 minutes until golden brown.
Serve hot.

20 oz Pineapple Chunks *

1 md Banana, Cut Into Chunks

1 1/2 c Skim Milk

1/4 ts Vanilla Extract

* Pineapple chunks in unsweetened juice.
~————————————————————————-
Drain pineapple, reserving 3/4 cup juice.
Measure 1/2 cup pineapple
chunks and save the remainder for another use.
Place all
ingredients in a blender bowl and process until smooth.
Pour into
glasses and serve..
85 calories per serving.
From: Syd’s
Cookbook.

Cover and let rise in a warm place for 1 hour.
Preheat oven to 350.
Bake 30 to 35 min or until golden brown.
Slice and serve.

2 sl Of bread

Mayonnaise Potato chips You oughtta try the potato chip sandwich
from “White Trash Cooking”.
That’ll make ‘em sit up and take
notice.
Spread the mayo generously across the bread.
Pile the
potato chips on to one of the slices as high as you can.
Then top
it with the other slice and mash down until all the potato chips
are crushed.
Paulie Tickette says: “Wash it down with a Pepsi, it’s
some good!” Posted by Stephen Ceideberg; September 25 1992.

2 c Whole wheat flour

1/2 c Packed brown sugar

1/4 c Skim milk powder

1/4 c Wheat germ

1 ts Baking powder

1 1/2 c Raisins or chopped dried

-apricots 1/2 c Unsalted sunflower seeds

2 Eggs

1/2 c Vegetable oil

1/2 c Molasses

1/3 c Peanut butter

In bowl, combine flour, sugar, skim milk powder, wheat germ and
baking powder; stir in raisins and sunflower seeds.
Combine eggs,
oil,molasses and peanut butter.
Add to dry ingredients, blending
well.
Spread in greased 9 inch square cake pan.
Bake in 350 F oven
for 35 minutes or until browned and firm to the touch.
Let cool
completely.
Cut into24 bars.
Bars can be stored in air tight
container for up to 5 days.
Origin: Canadian Living, June 1992.
Shared by: Sharon Stevens

3 1/2 c Flour (ap)

2 ts Baking soda

1 ts Salt

1 ts Cinnamon

1 ts Nutmeg

1 ts Cloves

1 ts Allspicespice

3 c Sugar

1 c Vegetable oil

4 Eggs, lightly beaten

2 c Pumpkin

2/3 c Water

1 1/2 c Chopped pecans

These are from Leisure Arts “Gifts of Good Taste” Pumpkin Bread
Preheat oven to 350.
In large bowl, combine flour, baking soda,
salt, spices and sugar.
Add oil, eggs, pumpkin and water, beating
until well blended.
Stir in pecans.
Pur into two lightly greased
9X5X5 inch loaf pans.
Bake 1 hour or until toothpick comes out
clean.
remove from pans and cool on wire racks.
(Serve with orange
sauce.) Orange sauce juice of one orange 1 T lemon juice 1 c water
1/2 c granulated sugar 3 T cornstarch grated rind of one orange 1
egg, lighty beatne 1 t

butter or oleo In medium micro-proof bowl, combine juices and
water.
Add sugar and cornstarch, stirring to dissolve.
Stir in
rind, egg and butter.
Microwave on high 5 minutes, or until mixture
boils and thickens.
Allow to cool store in airtight container in
reefer.
Serve warm or cold.
The bread and sauce put in a pretty
lined basket with a box of orange spice tea make a lovely gift.

10 oz Frozen Raspberries *

1 c Canned Peach Nectar

1/2 c Buttermilk

1 tb Honey

* Frozen raspberries should be thawed and in light syrup.
~————————————————————————-
Place all ingredients in a blender bowl and process until smooth.
Pour into glasses and serve.
109 calories per serving.
From: Syd’s
Cookbook.

1 Tube (10oz) refrigerated

Pizza dough 2 T Oil, preferably olive

1 t Salt

1 t Dried rosemary, crushed

1/2 t Grated orange zest

1/4 t Pepper

1/4 c Sliced roasted red peppers

From a jar drained 2 Scallions,chopped

(same as green onions) 1/4 c Kalamata olives, pitted and

Chopped Preheat oven to 425 degree F.
On baking sheet, unroll
pizza dough into a 8 x 12 rectangle.
In small bowl combine oil,
rosemary, salt, zest and pepper.
Brush dough with oil mixture,
leaving 1/4 border around edges.
Sprinkle with roasted red peppers,
scallions and olives.
Bake until golden bron, about 10-12 minutes.
Cut into squares

8 Thin Salami Slices

1/4 c Chunk-Style Peanut Butter

Serves: 2 Spread the peanut butter on the slices and roll them
into longs.
NOTE: I had to force myself to try this high-protein
snack the first time, but once was all it took.
It’s a surprisingly
delicious combination and the kids love them.
From Super Snacks For
Kids by Penny Warner Copyright 1985

1 pk Oyster Crackers

1/2 T Garlic powder

1/2 T Lemon pepper

2/3 c Orvil Reddenbacher’s

-buttery oil 1 pk Hidden Valley Ranch

-Dressing Mix and shake in a plastic bag.
Serve as you would
salted peanuts.

3 1/2 c Toasted Oats

1 c Raisins

1 c Chopped nuts

2/3 c Butter or margarine, melted

1/2 c Firmly packed brown sugar

1/3 c Honey, corn syrup or

-molasses 1 Egg, beaten

1/2 ts Vanilla

1/2 ts Salt

From: Quaker Oats Wholegrain Cookbook Combine all the
ingredients, mix well.
Press firmly into well greased jelly roll
pan or 15-10 cookie sheet.
Bake in preheated mod.
oven (350) about
20 minutes.
Cool, cut into bars.
Store in tightly covered container
in cool dry place or in fridge.
Variations: Add 1/2 cup flaked or
shredded coconut.
Substitute 6 oz pkg chocolate chips for raisins
Substitute 1/2 cup sunflower seed for 1/2 cup nuts.
Note: You can
use a 13×9 pan, but bake at 325 for 30 to 35 minutes instead.
~donna

2 c Whole wheat flour

1/3 c Natural bran

1 ts Baking powder

1 ts Baking soda

1/4 ts Salt

1 c Banana, mashed

1/2 c Orange juice concentrate,

-thawed 1/4 c Packed brown sugar

1/4 c Vegetable oil

1/4 c Milk

1 Egg

1 ts Orange rind, grated

In a large bowl, combine whole wheat flour, natural bran, baking
powder, baking soda and salt.
In separate bowl, whisk together
mashed bananas, thawed orange juice concentrate, brown sugar,
vegetable oil, milk, egg and orange rind until well mixed.
Pour
over dry ingredients, stirring just until combined.
Spoon batter
into greased or paper-lined muffin cups, filling each to top.
Bake
in 400F 200C oven for 20-25 minutes o just until muffin tops are
firm to the touch.
Let muffins cool in pan on rack for 5 minutes
before removing from pan.
Makes 12 small or 8 medium muffins.
Freeze muffins individually, wrapped in plastic wrap; reheat frozen
in the microwave or wrapped in foil in 400F 200C toaster oven.
Per
small Muffin: about 175 calories, 4 g protein, 6 g fat, 29 g
carbohydrate Source: Canadian Living magazine, Jan 95 Presented in
article by Riki Dixon “Portable Meals: Snacks to Go” [-=PAM=-]
PA_Meadows@msn.com

1 1/2 c MILK

1/2 c CURRANTS OR RAISINS

1 tb SUGAR

1/4 ts GROUND CINNAMON

13 c FARINA, QUICK-COOKING

IN A SAUCEPAN BRING MILK TO BOILING.
STIR IN RAISINS OR
CURRANTS, SUGAR, CINNAMON AND 1/4 TEASPOON SALT.
SLOWLY ADD FARINA,
STIRRING CONSTANTLY.
COOK AND STIR JUST TO BOILING.
REDUCE HEAT;
COOK AND STIR FOR 30 SECONDS.
COVER AND REMOVE FROM HEAT; LET STAND
1 MINUTE.
SPOON INTO BOWLS.

1 pk Unflavored gelatine

3/4 c Cold skim milk

1 c Boiling water

2 c Frozen strawberries

1/2 c Sugar

In blender, sprinkle unflavored gelatine over cold milk; let
stand 2 minutes.
Add boiling water and process at low speed until
gelatine is completely dissolved, about 2 minutes.
Add strawberries
and sugar; process at high speed until smooth.
Pour into 8 (5 oz)
paper cups (or you can use plastic popsicle molds) until partially
frozen, about 1 hour.
Insert wooden ice cream sticks; freeze until
firm, about 4 hours.
To serve, let stand at room temp.
2 minutes;
tear away cup.

1 c Pretzel sticks;

1/4 c Peanuts;

1 tb Margarine; melted -=OR=-

1 tb Butter melted

Sugar substitute equivalent To 1 tb sugar 1 1/2 qt Air-popped
popcorn;

1 c Honey-flavored bear-shaped

Graham crackers 1/2 c Raisins;

Cinnamon In a large bowl, combine pretzel sticks and peanuts.
Pour melted margarine over mixture; sprinkle with sugar substitute.
Toss gently to coat.
Add popcorn crackers and raisins; sprinkle
lightly with cinnamon.
Toss mixture gently.
Store in airtight
container.
9 (1-cup) serving.

6 c Popped popcorn *

1/2 c Dried apple slices; cut

1/2 c Dried cranberries

1/4 c Raisins

1/4 c Walnuts; chopped

1 tb Brown sugar

1 ts Pumpkin pie spice

1/4 ts Ground cinnamon

* can use 1 bag of microwave popcorn.
Do not use lite or air
popped popcorn as seasonings will not stick to it.
In large bowl,
toss together popcorn, dried applies, dried cranberries, raisins
and walnuts.
In small bowl combine brown sugar, pumpkin spice and
cinnamon.
Add to popcorn mixture and toss until popcorn is
coated!!

1 2/3 c Quaker Oat Bran hot cereal,

-uncooked 1 c Quaker Oats (quick or old

-fashioned) 1/3 c Instant nonfat dry milk

-solids 1/4 c Honey

1/4 c Hulled sunflower seeds

2 tb Vegetable oil

2 tb Water

1 ts Grated orange peel

1/2 ts Vanilla

3/4 c Dried banana chips

1/2 c Raisins

Healthy Oat Granola Heat oven to 350 degrees.
Combine oat bran,
oats, dried milk, honey, sunflower seeds, oil, water, orange peel,
and vanilla; mix well.
Spread in a 13 x 9-inch baking pan.
Bake 20
to 25 minutes or until golden brown, stirring once afetr 10
minutes.
Stir in banana chips and raisins.
Cool completely.
Store
tightly cocvered up to 1 week.
Serve cold or hbot with skim milk or
as a topping over fruit, low fat yogurt or ice milk, if desired.
(about 430 calories per serving) *To heat* To heat 1 serving hot
cereal, place 1 cup granola in a 2-cup microwavable bowl.
Add 1/2
cup skim milk.
Microwave on HIGH about 1 minute 30 seconds or until
heated through; stir.

Recipe from Quaker Oat Bran Cookbook

4 c Popped corn

1 c Peanuts

1/2 c Molasses

1/4 c Sugar

: A candy thermometer is handy to have for this rcipe to test
the temperature of the syrup that binds the popcorn and nuts
together.
Mix popcorn and peanuts together in a large bowl or pan.
Cook molasses and sugar together until the mixture reaches a
tempurature of 235 degrees on a candy thermometer.
If you don’t
have a thermometer, test

the syrup by letting some drop from a spoon into acup of cold
water.
The syrup is done when it forms a thead as it drops into the
water.
Pour hot syrup mixture over the popcorn nut mixture and stir
to coat evenly.
Cool and break into chunks with a wooden spoon.
Stored in an airtight container, mixture will keep well for 4 tho 6
weeks.
Yield: 40 oz.
Source: Cheaper and Better Alternatives to
Storebought Goods by: Nancy Birnes Found by Fran McGee

1 3/4 c Whole wheat flour

1 1/2 c White flour

1/3 c Oil emulsified in blender

-with 3/4 tsp salt and 1 cup -water Mix dry ingredients, add
oil/water mixture.
Knead as little as possible.
Make smooth dough
then roll as thin as possible on unoiled cookies sheet (not more
than 1/8 inch).
Mark with knife to size of crackers desired, but do
not cut through.
Prick each cracker a few times with fork.
Sprinkle
lightly with salt or onion salt as desired.
Bake at 350 F until
crisp and light brown for 30-35 minutes.
Origin: Homemaking
Handbooklet, Mormon Church, 1978.
Shared by: Sharon Stevens

1/2 c Honey

1/2 c Margarine

6 c Popped popcorn

1 c Shelled peanuts

Heat honey and margarine in a saucepan until well blended.
Cool.
Combine popcorn and peanuts in a large bowl.
Pour honey mix over
popcorn, stirring as you pour.
When popcorn and peanuts are well
coated, spread in a pan in a single layer.
Bake at 350 degrees for
5 to 10 minutes or until crisp but not brown, stirring several
times.
The difference between crisp (not brown) and burnt can be a
matter of minutes.
Keep in an air tight container.
My Note: This
doesn’t really taste like cracker jacks but it was sure good.
I’ll
use more popcorn next time as the popcorn really soaked the honey
butter up fast and some was positively soggy.

1 1/4 c All-purpose flour

1 tb Baking powder

1/4 ts Salt

2 1/2 c Raisin Bran cereal

1 c Milk

1/3 c Honey

1 ea Egg

3 tb Vegetable oil

1.
Stir together flour, baking powder and salt.
Set aside

2.
In large mixing bowl, stir together raisin bran cereal, milk
and honey.

Let stand 1 to 2 minutes or untl cereal is softened.
Add egg and
oil Beat well.
3.
Add flour mixture, stirring only until combined.
Portion batter evenly

into 12 greased 2-1/2 inch muffin pan cups.
4.
Bake at 400
degrees for 18 to 20 minutes or until lightly browned.

5.
Serve warm.

From the Kitchen of: Gary & Margie Hartford, Eugene, OR
(1:152/19) Taken from Kellogg’s Raisin Bran Cereal box (1972).