|
SPEC
TX
716
.Al
H42
1989
The
Heart of the Pumpkin
-\ Healthy Cooking
with
Caribbean
Fruits and
Vegetables
Compiled and Analyzed
by
Nan M. Lenhart
Food and Nuirition Specialist
Edited
byLIBRARY
Carrol B. SITY OF THE
Clarict C. Clarke. Eiion% lstml
DEC 9 1991
VIRGIN ISLANDS
Home Economics Staf
TrcalLnd Browne Fvxnnie Joseph
Dorothy Gibbs Blanche Mills
Miriam Greene Duna Ulsaner
Josephine Petersen Spnnger, Program Teader
PbUllistr4d bY the Univer1vy cQ the Virgin islunids Cooperative Edwk3on Servmac
RR 2. BEo 10,000 K1ngxphll. St. Creto 00C5rn
Thullsetn 6, January 9L
027716
; .. '
Cover and Line Drawings
by
Maud Pierre-Charles
Cover Transparency
by
Donald Wnght.
The Photogrc.pher Trnc
Boon Illustrations
by
Toni Ackermcan Thorn as
Atknowledg*ments
As always, many people helped with this project Aspecial thank you to those
who contributed their own rectres Mr. and Mrs Allison Guezbee Heskey,
.Jaci-Aueline biftler. 11riulo IRobles rnd Everett ond Dole -oodwin, mTrong
Ul -ar. 1aula MydiInskl, IHRgtsllrid I)1istcinr.. rwRlvwRd Ihn nutrtinnal data
Bciixbru Uiad Eloise ut AJ illJJIea IraphLt Aris TprCvidcd cassni tal pIt"ie rnceand
technical assislunue. TiLunk you lo ull whm cont:irijbuld, taiied, lyTpd and
provided support tnr this undertaking Former CES staff meivrs. Olivia H
HErity CarvJ Johnsrn and Sharon Williaim.; were also Involved with this
project
3 41f
j )*-
Only the cook knows
the heart of the pumpkin.
Caribbean Proverb
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Foreword
This book breaks new ground for the Cooperative Extension
Service of the Universlty ol the Virgin Islands. For the lirst time, as
we continue to formalize recipes using Caribbean eoods, -we
have integrated local tastes with the USDA Dietary Guidelines.
Each recipe is presented here in large type to facilitate use by
the elderly and is followed by a nutritional analysis.
The Virgin Islands is not without a high incidence of diseases
that have been linked to poor dietary habits. These recipes are
designed to augment readily available ingredients with sound
nutritional practices. As the link between health and nutrition
continues to be substantiated by research, we feel this is
increasingly important. These recipes meet one of the Federal
Extension Inttiatives, which is the improve ent of nutrition, diet
and health, an important part of the Extension Service mission,
Over nine months of research and testing went into Ihis book.
Alter interviewing Virgin Islanders and collecting local recipes,
each dish was prepared and tested in the Home Economics
Laboratory. Our staff tasted and evaluated each recipe. Only
recipes that met the tasters' approval are included.
The title of our book is taken from a Caribbean proverb,
"Only the cook knows the heart of the pumpkin." Paraphrased,
it might best be stated as, you really don't know about some-
thing until you've been there. you can't judge a book by its
cover.
We think you'll be surprised by the nutritional values of some
of our popular fruits and vegetables. We encourage all Virgin
Islanders to try these recipes. And, please, feel free to call upon
your Extension Service for more Information.
Darshan S. Padda
Director
Using These Recipes for Good Nutrition
Food. as well as providing fuel tor our bodies. is a source of
pleasure and a reflection of our rich social fabric and cultural
heritage. People need over 40 different nutrients every day in
order to stay healthy. These nutrients are found in food and
include vitamins and minerals as well as protein. lat, carbo-
hydrate and water. No one food supplies all the essential
nutrients you need. That's where good nutrition comes in this
means getting the right nutrients from ihe right combinations of
foods,.
Throughout the world, a healthy diet comes in many forms
and combinations and reflects the availability of local foods
and traditions. Our recipes are no exception. We have worked
with popular Caribbean frults and vegetables in combination
with other readily available ingredients, All of these recipes
have local origins, Many restaurants, vendors and island cooks
generously gave us their specialties, Certain low fat substi-
tutions and subtle nutritional shifts were made to help make
these traditional dishes as nutritious as possible without giving
up flavor or familiarity.
Virgin Islanders, like most Americans, consume too much tat,
sodium and sugar and not enough complex carbohydrates.
More and more, research is linking health and nutrition. In
particular. scientific evidence relates poor dietary habits to
heart disease, atherosclerosis. stroke, some types of cancer,
high blood pressure, diabetes and obesity. These diseases
remain leading causes of death in the Virgin Islands. The old
adage "you are what you eat" is proving true.
For each mcipe, we provide important nutritional informa-
tion. The calorie count, and the amount, in grams of protein, fal.
carbohydrate, cholesterol, and sodium help you keep track of
what you eat. Look for this chart below each recipe
Calories Fat Protein Carbohydzato Sodium Cholesterol
(g) (g) (9) (mg) (mg)
This information can help you plan a balanced diet. Simply
compare the arno.Lr.ts of calories, fat. protein, and carbohy-
drate with the s uggeLed guidelines below Ft you are not sure of
your typical caloric intake, here is a rough guide: 2.000 calories
is the average suggested tar women age 23 to 50 and 2.700
calories is 11 he average for men. Whether these levels are right
for you depends on your age, body size, and level oft activity.
The chart below lists the daily guidelines for adults 23-50 years
of age:
Males
Calories 2700
Fat (30% of calories) 90 grams
Carbohydrate (588% of calories) 391 grams
Protein (12% of calories)
Sodium'
Cholesterol"
81 grams
Females
2000
67 grams
290 grams
60 grams
1,100 mg to 3,300 mg
Less than 300 mg
'Thoir is no requirement [or ,odium and cholestelnl. however those are theo
suggested guidelines.
Remember, these guidelines are for an entire day, not just one
meal. All of the recipes here tend to be low in fats and sodium.
Particularly good recipes for low fat diets are marked with a
heart wise reminder symbol like this: V This means that less
than 30% of that recipe's calories are from fat.
Throughout thJ, book we have incndded lips to hllp yuU select prepare
oand store fru*s and vegetables as weul as other nutrItfon hints
Table of Contents
Foreword ............................................. iv
Preface ......................................... v vi
Soups and Appetizers
Cream of Pumpkin Soup .............................. 2
Cream of Tannia Soup ......., ...... .. ................ 3
Red Kidney Bean and Tomato Soup ...................... 4
Mango Chutney ...................................... 5
Fresh Tomato Sauce .................................. 6
Whole W heat Crackers .................................. 7
Nippy Garbanzo Spread................................ 8
Eggplant Dip......................................... 9
No Bake Breakfast Squares ............. ...... ........ 10
Side Dishes and Salads
Curried Eggplant .................. ..... .......... 12
Green Rice ...................................................... 13
Baked Corn ......................................... 15
Yard Veggle Stylee.................................... 16
Pigeon Peas Vinaigrette ................. .. ..... ...... 17
Green Banana Salad ................................... 18
Vinaigrette Dressing ................ ................. 19
Indian Vegetables................... ................. 20
Tomato Cheese Casserole ........................... 21
Vegetable Rice ... ................................ 22
Vegetable Medley .................................... 23
Banana and Sweet Potato Casserole .................... 24
Restuffed Baked Yam rn................................ 25
Stew ed O kra ............... ......................... 26
Tannia Cakes .................. ..................... 27
Baked Papaya ..................................... 28
vil
Main Dishes
Breadiruit-Cheese Pie .......... ........................ 30
Potato Curry .............. ............................. 31
Yam Souffle ............... ....... ................... 32
Stuffed Green Peppers .................................. 33
The Protein Story ..... ............................. ... 34
How To Cook Dry Beans ................................ 35
Bean Charts .. . ................................ 36-41
Pink Bean Picadillo ............................... 42-43
Stewed Black Beans with Roasted Peppers............ 44-45
Chick Pea Curry ............. .. ........... ............. 46
Cauliflower Lentil Curry.............................. 47
Stars Spicy Lentils ........... ....................... 48
Stuffed Cabbage Leaves............................... 49
Lentil-Potato Patties .................................. 50
Lentil Rice Burgers .................................. 51
Vegi Burger.... ...................................... 53
Split Pea Patties ................................ ...... 54
Pinto Cheese Loaf .................................... 55
Soybean Carrot Ioalf ........... ................... ... 56
Desserts
Black Banana Pudding .............................. 58
Frozen Soursop Dessert ................................ 59
Soursop Gel Dessert. ................................. 60
Octs and Yogurt Mango Pie ......................,,.., 61
Mango Crumble .................................. 63
Papaya Apple Dessert ............................... 64
Carrot Ratsln Brownies............................... 65
Pancake with Frull Topping......................... 66-67
Soursop Quick Bread ................................. 68
Chocolate Pumpkin Cake ................... ......... 70
T ip s ...... ............. .... ...... ..... .. ............. 7 1
Index ....... ...... .... ....... ................. 72 73
viii
Soups
&
Appetizers
Cream of Pumpkin Soup
1 pound fresh pumpkin (about 2 cups)
2 tablespoons margarine
1 large onion, chopped
2 tablespoons flour
1 cup water
1 can evaporated skim milk
1 1/2 teaspoons salt
1/2 teaspoon black pepper
1/4 teaspoon nutmeg
1/2 teaspoon garlic powder
1. Steam pumpkin over boiling water, peel and rub through
sieve, Or mash in blender or food processor.
2. Saule onion in margarine until golden brown. Add flour,
Gradually add water, stirring to prevent lumps. Add mashed
pumpkin, milk and seasonings.
3. Boil. stirring constantly for 5-6 minutes,
4. For smoother soup. rub through sieve again.
Serve hot.
Makes 5 cups,
Each I cup serving provides:
Calades Fat Proitia Catboahydxiat Sodium Cholostezol
() () (M) (mg) (mg)
L54 5 8 2" 733 q 15
A pump in is crn r-PInF our-H l voniJamn] A Raw puinpkin has 26
t:jioris ptr 1/2 cup i[i up[juosed io 33 calories for canned pumpkin.
Cream of Tannia Soup
6 medium tannias
1/4 cup margarine
1 can evaporated milk, whole or skim
1/4 cup flour
1/4 teaspoon pepper
1 teaspoon salt
1/2 teaspoon nutmeg
1 sprig fresh thyme
1. Peel and cut tannlas. Drop into 8 cups boiling salted water
and cover. Cook about 20 minutes or until soft- Drain and set
cooking water aside.
2. Heat margarine, thyme, and hour in saucepan, stirring to
form a smooth paste. Stir in. the milk salt and nutmeg
3. Mash the tannia; force through sieve to remove lumps. Add
the hot water left fmm cooking the tannia to the mashed tannia.
4. Heat and serve immediately.
Makes 12 (1 cup) servings,
Each serving provides:
Calories Fat protein Cwrbobydrcrts Sodium Cholntmoal
(0) (g) (9) (mg) (mg)
151 6 3 21 241 9
(WLh1 evapouraled whole milk)
Calories Fat Protwin Carbohydrates Sodium Cholastorol
() .(g) (g) (mig) (Og)
134 4 4 21 241 Il
(with evapourled klin milk) V
Red Kidney Bean and Tomato Soup
1 cup dried red kidney beans, soaked, boiled
and pureed
1 can evaporatd milk, whole or skim
1 onion, finely chopped
I can condensed tomato soup
1/4 garlic clove, pressed
1 teaspoon brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper
1. Soak and boil beans or use 1 (15 oz.) can of kidney beans.
Puree. Combine the pureed beans and tomato soup.
2. Heat milk in the top of a double boiler: add bean and tomato
mixture, chopped onion, garlic, sugar, salt, and pepper to the
milk. Stir until well blended.
Serve hot.
Makes 4 cups.
Each I cup seirng provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (W) (g) (=a) (mg)
244 2 16 43 1224 I 4
(with evaporated skim milk)
Calories a70 Piatein Cariboydzaies Sodium Cholasterol
() N(Q. W(> (M>) (mg)
296 9 15 4Q 1214 28
(with evaporated milk)
Ons staJk of braccoUl provides an en tire dry's supply of vtfimin c:
Mango Chutney
6 ripe but firm mangoes
I cup ripe papaya, peeled and chopped
1 cup vinegar
1 cup raisins
2 garlic cloves
1 large piece fresh ginger, peeled and grated"
2 tablespoons dry mustard
1/2 teaspoon salt or to taste
1 cup brown sugar
1 hot pepper (optional)
1/4 teaspoon nutmeg
1. Wash and peel the mangoes. Separate the fruit from the
seeds and cut into small pieces, Put into a heavy pot "with
papaya and 1/2 cup vinegar; boil until soft.
2. Chop raisins., garlic, nutmeg, ginger, and pepper; add to
mango and vinegar mixture. Add mustard and salt, mix well
and continue cooking on moderate heat.
3. Mix sugar and remaining vinegar in small saucepan and
bring to a boil. Add to mango mixture and cook a few minutes
longer, stirring constantly,
Store in refrigerator,
Total cooking time approximately 30 minutes.
Makes 3 cups.
' Piece is about 2 inches by 2 inches.
Mrangas have 135 clones each. They are an excellent source of v taGns
A und C and a good source of potassium,.
Fresh Tomato Sauce
I medium onion, chopped
2 garlic cloves
1/4 cup celery, finely chopped
1/4 cup parsley, finely chopped
1/2 cup bell pepper, finely chopped
2 tablespoons vegetable oil
5 ripe tomatoes, chopped
1 tablespoon vinegar
hot pepper sauce, optional
1. Saute vegetables, except tomatoes, in oil until tender.
2. Add tomatoes and cook slowly, uncovered- for about 5
minutes. Add vinegar-
3. Remove from heat,
Serve with Lentil Rice Burgers, Tannia Cakes, Vegi Burgers,
Sthafed Cabbage Leaves or any favorite dish
Makes 2 cups. V
Whole Wheat Crackers
3/4 cup margarine
1 1/4 cups water
1 teaspoon salt
2 tablespoons honey
4 cups whole wheat flour
1 cup wheat germ
1. Mix all ingredients and knead together until smooth.
2. Roll out thin (less than 1/4 inch).
3. Cut in diamonds, squares, or other shapes, as desired. Prick
with a fork.
4. Bake In a 300F. oven until light brown.
Yield: 9-10 dozen crackers.
Store in an airttghl container,
6 crackers provide:
Caliats Vat Protein Carbohydrates Sodium OCblostol
(g) (a) (M_(_g) m(mg)
2L0 9 7 27 199 0
Buy ng Whole Gz.Uia
Pamoember thaf whole grams won't keep us lung as relined flours
because they contain the "germ," the bO in Whe pew'm becomes rancid at
room temperatiire. 'StarH whole groJn flours in an airfigh container in
refrigerator rr fraes2& foi' top freshness
Nippy Garbanzo Spread
1 tablespoon margarine
1 onion, finely chopped
1 1/2 cups cooked garbanzo beans (chick peas)
mashed or canned
2 eggs, beaten
1/4 teaspoon salt
1/2 teaspoon red pepper (or local hot sauce to
taste)
1 tablespoon mayonnaise
1 teaspoon garlic powder
1/2 cup parsley, chopped
1. Saute onion in margarine until onion is golden brown and
soft.
2. In saucepan, combine garbanzo beans, sauteed onion and
eggs.
3. Heal, stirring until thickened and dry. Add remaining
ingredients.
Serve with crackers.
Makes 2 cups.
Each tablespoon of dip provides:
Calotiaes Frt Protein Carbohydmatw Sodium Cholsterol
(9((a )g()) ((mO) mn)
30 1 1 3 2B 17
Cook vegetables Jn a smaol amoin tt of water tor a short time When vege-
tables cro overcooked, they lase flavor and nutrition
Eggplant Dip
1 medium eggplant (about 1 pound)
I medium onion, chopped
1 garlic clove
1 tablespoon margarine
1 teaspoon lemon juice
1 tablespoon olive or vegetable oil
1 1/2 teaspoons salt
1/4 teaspoon thyme
1. Prick eggplant 3 or 4 lines with fork. Cook in400"F. oven until
tender, about 40 minutes. Cool. Peel eggplant: cut into small
pieces.
2. Saute onion and garlic in margarine until tender.
3. Place eggplant, sauteed onion/garlic, lemon juice, oil and
seasonings in blender container. Cover and blend on high
speed until smooth.
4. Place In pan and cook over low heat about 20 minutes,
stirring constantly to drive ofl us much liquid as possible.
Makes 1 cup,
Serve with crackers, This dip will keep for several days in the
refrigerator.
Each tablespoon of dip provides:
COlorides Fat protein Carbohydrates Sodium Cholesterol
W_ ) (9) (9) Iman (mV)
19 2 1 1 [92 O 0
One cup ol diced. cooked eggplant has only 38 calories trs low in sodium
and zs a good source of fibe" too.
No Bake Peanut Breakfast Squares
I cup crunchy peanut butter
I cup honey
2 cups nonfat dry milk
2 cups oven toasted crisp rice cereal
1. Combine peanut butter and honey in a medium-size bowl:
beat until well blended.
2. Stir in nonfat dry milk with a spoon.
3. Add cereal and knead with hands until well blended. Mix
ture should be still and crumbly.
4. Spoon mixture into 8 x 8 x 2 inch baking pan, Press down
firmly with back of spoon to smooth top. Chill 30 minutes.
5. Cut lengthwise and crosswise into quarters to make 16 two-
inch squares. Store in refrigerator to prevent bars from
becoming soft
Each square provides:
Calories pat Protain Corbohydrxt* Sodium Cholestero
(g) (9) (90 1m O(mg)
199 8 V/ 2 18'7 q 1
When you cook substitute non ula dry milk DJr re~,uLJor sk i nil k fur whule
milk
Side Dishes
&
Salads
A
Curried Eggplant
1 1/2 pound eggplant
1 onion, thinly sliced
2 tablespoons vegetable oil
I cup coconut milk
1 teaspoon salt
1 tablespoon curry
1/2 teaspoon black pepper
1 tablespoon lime juice
1/2 teaspoon ginger
1/2 teaspoon cumin
1/2 teaspoon tumeric
1. Peel eggplant and cut into small pieces.
2. Saute onion in oil in large skillet. Add curry and eggplant
and cook for 2 minutes stirring constantly. Add salt. lime )uice.
pepper, coconut milk and seasonings.
3. Cover and simmer until soft. about 20 minutes.
Seasonings may be adjusted to taste.
Makes 6 servings, about 1/2 cup each. as a side dish.
Each 1/2 cup serving provides:
Coloties Fat Protein Carbohydrates
(a (g) (g)
Sodium CholestM l
(mg) (ma)
172 15 3 8 367 a
-'rYeze or rfrlgerrtae leftovers promptly To reuse, hoal Joftovors to
bubbling Prsvirnrily con kld rnnd .stored food is higbly vulneroblJo to Spolp
ugue alnd may cuuse lonid pnLSonjng
Green Rice
3 cups cooked rice
1 cup (raw) spinach, chopped
2 tablespoons oil
1/2 cup parsley, chopped
1/2 cup celery, chopped
1/4 teaspoon salt
2 eggs, beaten
1 cup evaporated milk; whole or skim
1 onion, grated
1/2 teaspoon garlic powder
1/2 teaspoon basil leaves
1/4 teaspoon black pepper
2 cups cheddar cheese, grated
1. Mix all ingredients together with 1/2 cup of the grated
cheese
2. Pour in greased baRinog dish, or B-inch cake pan. Top with
remaining portion of cheese.
3. Bake at 350"F. for 45 minutes.
Serves 8,
Each serving provides:
Calories FW Protein Carbohydra es Sodium Cholesterol
(0) (0) (m) (mg) (mV)
283 11 13 25 6L1e L V 100
(wilh evupoculed skim milk)
Calories Fat Protein Carboiydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
t01L L7 13 24 t63 108
(wlthi evaporclcd whole mrllk)
Baked Corn
I can whole kernel corn (10 1/4 ounce)
1 can cream style corn (17 ounce)
1 cup grated cheddar cheese
2 eggs, beaten
I can evaporated milk (whole or skim)
1/2 cup onion, chopped
1/2 cup celery, diced
1/2 teaspoon black pepper
1/2 cup bread crumbs
1. Drain can of whole kernel corn. Add to cream style corn and
grated cheese. Add beaten eggs and milk to the mixture. Add
onion, pepper and celery.
2. Pour into greased 9 x 13 baking dish or 2 load pans; sprinkle
with bread crumbs,
3. Bake four 35 minutes in a 350"F. oven, Let stand for 10 minutes
before serving.
Makes 12 (1/2 cup) servings.
Each serving provides:
Crloiesi Fat Protein CgzboThydrtes Sodhum Cholesttol
(g) (9) -AgW (mU) (=a)
L51 7 7 17 206 65
(wilh evaporated whole milk
Calories Fat Protein Caubohydratus Sodium CWlet*rol
(q) (g) (9) (mg) (m,)
134 5 7 17 290 57
(with evaporated sidm milk)
Corn CrTdenfials: Besides ta tifng gnood, curn is n w in 5udium und provides
pOtassfum and fiber cr-a wel as vitczmjns A 1B and C On! mzdilum atr has
about 70 calories.
Yard Veggie Stylee
1 large Spanish onion (red), sliced thinly
2 bell peppers (red & green), diced
1 large eggplant, diced
4 zucchini (firm), diced
7 ripe tomatoes, chopped
1 ripe tomato, cut in wedges
3/4 cup olive oil
2 garlic gloves
1 teaspoon thyme leaves, crushed
2 teaspoons basil, chopped
1/2 teaspoon salt
1/2 teaspoon pepper
Dash of cayenne pepper
1. Saute each vegetable separately in batches. After sauteing,
put all vegetables into a large bowl.
2. Heat garlic, thyme, basil and cayenne pepper with oil in
skillet. Cool 1-2 minutes,
3. Add tomatoes, salt and pepper and toss for 1 minute, Add to
vegetables and toss gently together. Garnish with fresh tomato
wedges and parsley.
Makes 12 cups, Serves 24.
Each 1/2 cup serving provides:
Calories Fat Protein Carbohydrates Sodium Choleserol
(C) (q) (g) (mg) (mg)
80 7 1 4 44 0
Not only will this reoupe feed a crowc, iU will please a crowd
Keep potatoes Lwuy from fight Light I cause greening which causes
the potato to iasle Dfl r Pesl any green from the potato before it Is used
Pigeon Peas Vinaigrette
16 ounce can pigeon peas
1/3 cup red onion, sliced
1/4 cup green pepper, diced
2 tablespoons vinegar
2 tablespoons oil
1/2 tablespoon honey
1/4 teaspoon dry mustard
1/8 teaspoon salt
dash of pepper
1. Heat peas to boiling; drain. Mix with onion and green
pepper.
2. Mix vinegar, oil, honey, dry mustard and seasonings thor-
oughly; stir into vegetable mixture.
3. Chill well; stir occasionally.
Makes 4 servings, about 1/2 cup each.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
163 8 5 19 75 f 0
Iron is a mineral that's hard to get in sufficient amounts and is lacking in
many diets, especially those of women, teen-age girls and young children.
Good sources of iron are dried peas and beans, tamarind, breadfruit
raisins, pumpkin, eggs, sweet potatoes.
Green Banana Salad
3 green (unripe) bananas, peeled
2 cups water
1 teaspoon salt
2 large carrots, shredded
1 medium cucumber, sliced
1 medium tomato, chopped
1 avocado, peeled and cubed
1 stalk celery, sliced
1. Heat bananas, water and salt to boiling; reduce heat, Cover
and simmer until tender, about 5 minutes. Drain and cool.
2. Cut bananas crosswise into 1/2 inch slices.
3. Toss bananas and remaining ingredients with vinaigrette
dressing (recipe next page).
Vinaigrette Dressing
1/3 cup olive or vegetable oil
2 tablespoons wine vinegar
1 garlic clove, chopped
1 teaspoon salt
1/2 teaspoon prepared mustard
1/4 teaspoon black pepper
1. Mix all ingredients together.
2. Chill.
Serves 8
Each 1/2 cup serving of Green Banana Salad provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mng)
172 13 1 15 504 0
V
Did you know the outer leaves of lettuce are the most nutritious part of the
head? Calcium, iron and vitamin A are concentrated in the darker outer
leaves.
Keep Apples Cold
Apples lose crispness ten times as fast at 70F as at 32F, they soften
nearly five times as quickly at 40F as at 32F
A 5-pound pumpkin yields about 4 1/2 cups of mashed, cooked pumpkin
than can be used in any recipe calling for canned pumpkin.
Indian Vegetables
1 medium eggplant
1 medium zucchini
4 carrots, slice crosswise
1 can whole tomatoes (16 ounce)
1 tablespoon margarine
1 1/2 teaspoons ginger root, minced
2 teaspoons curry
1/2 teaspoon tumeric, ground
1/4 teaspoon dried red pepper
1/2 teaspoon cumin, ground
1 teaspoon salt
1. Cut eggplant into 1/2-inch cubes. Halve zucchini lengthwise
and slice 1/4 inch thick. Slice carrots crosswise. Drain tomatoes,
chop and reserve juice.
2. Heat margarine in large skillet. Add ginger root and spices;
cook over low heat, stirring for 1 to 2 minutes. Add vegetables
and reserved tomato juice. Bring to a boil, cover skillet, reduce
heat to low.
3. Cook, stirring occasionally, just until eggplant and zucchini
are tender about 10-15 minutes. Add a small amount of water, if
necessary, to prevent burning.
Makes 4 cups.
Each (1/2 cup) serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
51 2 2 8 353 I O
Okra combines well with other vegetables and is a natural thickening
agent
Tomato Cheese Casserole
1 cup bread crumbs
1 cup cheddar cheese, grated
1/4 cup margarine, melted
1 teaspoon salt
1 tablespoon onion, minced
1/2 cup celery, diced
6 tomatoes, chopped
1 sprig fresh thyme
1. Mix the bread crumbs and cheese; set aside 3/4 cup,
2. Mix remaining ingredients and place in ungreased baking
dish.
3. Bake for 20 minutes, covered at 350TF.
4. Remove from oven, sprinkle the 3/4 cup crumb cheese
mixture on top and continue baking 20 minutes, uncovered,
until bubbly and brown. Serve hot.
Serves 6 (as a side dish)
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
230 15 8 17 664 20
Vegetable Rice
3 1/4 cups water
1 package dry onion soup
1 cup brown rice, uncooked
1/4 cup chopped onion
1 tablespoon vegetable oil
1 1/2 cups bok choy, chopped
2 cups broccoli, chopped
1 cup tomatoes, diced
1/2 teaspoon oregano
1/4 cup cheddar cheese, grated
1. Bring 3 cups water and onion soup mix to boil in a saucepan.
Add rice, reduce heat, cover and simmer for 55 minutes or until
tender.
2. Heat oil in a large skillet. Add onions, cook and stir until soft.
Add bok choy, broccoli, tomato, oregano and 1/4 cup water.
3. Cover and simmer 15 minutes or until broccoli is tender. Stir
in cooked rice and cheese.
Makes 10 (1/2 cup) servings.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
136 4 5 21 556 6
A 1/2 cup serving of cooked rice supplies 82 calories
Rice can be stored on the shelf and is ready to use with no washing.
Rice out of a package does not need washing It has alreadybeen cleaned
and milled to remove the outer layers. The vitamins in rice are water
soluble.
Vegetable Medley
1/2 cup green papaya, diced
1 eggplant, unpeeled and cubed
1 medium cucumber, unpeeled and sliced
1 large carrot, sliced in rounds
1 sweet red pepper, sliced in strips
2 tablespoons margarine
1 large tomato, wedged
1 tablespoon parmesan cheese
1/2 teaspoon pepper
1 teaspoon soy sauce
1. Steam diced papaya slightly. Remove from water.
2. Combine with other vegetables except tomato.
3. Melt margarine in medium skillet, add vegetables and
saute until tender, but not soggy. Vegetables should be crisp for
serving. Add tomato and cook an additional minute.
4. Cover and cook over low flame for about 5-7 minutes longer.
If necessary add a tablespoon of water to vegetables.
Before serving toss vegetables with soy sauce, parmesan
cheese and pepper.
Serves 6.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
65 4 1 6 117 f 1
Did you know that the outer leaves, skin and the areajustbelow the skin on
many fruits and vegetables have more vitamins and minerals than at the
center?
Banana and Sweet Potato Casserole
4 sweet potatoes
1 teaspoon salt
1/4 cup margarine
4 bananas, ripe but firm
1/2 cup brown sugar
1/2 cup orange juice
1. Cook unpeeled sweet potatoes in boiling water until just
tender. Drain and allow to cool. Peel and cut into 1/4 inch thick
slices.
2. Grease a deep casserole dish or a 9 x 13 cake pan and line
with potatoes.
3. Sprinkle with salt, dot with margarine and cover with a layer
of sliced bananas. Sprinkle with sugar, and continue adding
layers of potato and banana, finishing with banana. Sprinkle
with sugar, dot with margarine, top with orange juice.
4. Bake in a moderate oven at 3507F. for about 30 minutes.
Serve very hot. Cut into 12 squares to serve.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (9) (g) (mg) (mg)
159 4 1 31 214 0
To preserve nutrients in fruits and vegetables:
* Avoid using baking soda when cooking vegetables
* Don't soak fruits and vegetables
* Eat fruits and vegetables with the skins on
* Cook them in as little water as possible
Restuffed Baked Yam
1 large yam
1/2 cup evaporated skim milk
1 tablespoon margarine
2 egg whites, beaten
1/2 teaspoon salt
1/2 teaspoon pepper
1. Select a large smooth yam, scrub it with a brush and wrap in
aluminum foil.
2. Bake in a hot oven (350T.) until soft, about 40 minutes. (Or
boil yam in skin until soft.)
3. Make an incision the length of the yam. Remove the pulp,
leaving the skin intact.
4, Mash the yam pulp and mix with remaining ingredients.
Stuff the shell with mixture and dot with margarine.
5. Return to a hot oven to brown lightly, about 5 minutes.
Option: Add cheese to milk and egg mixture.
Serves 4.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
98 3 5 13 342 q I
Potatoes are packed with vitamins and minerals inside and out They're
loaded with vitamin B anc C on the inside and iron and potassium on the
outside. Cooking them in their skins is best This preserves their nutrients
and lets you get the most from your potatoes.
Stewed Okra
1 1/2 pounds fresh okra or 3 (10 ounce)
packages frozen okra
2 tablespoons margarine
2 medium onions, finely chopped
8 medium-sized ripe tomatoes, finely chopped
8 Puerto Rican peppers, chopped
1/2 cup green pepper, finely chopped
3 garlic cloves, finely chopped
1 teaspoon black pepper
1/4 teaspoon cayenne pepper
1 1/2 teaspoons salt
1. Wash okra, remove stems, then slice. Set aside.
2. In a fry pan over medium heat, melt margarine and saute
onion until tender, but not brown (about 5 minutes).
3. Add tomatoes, peppers, and garlic. Cover and cook for 5
minutes. Add the okra, salt and spices.
4. Reduce the heat to low, cover tightly and simmer for 15
minutes, or until the okra is tender. Serve at once.
Makes 8 cups. Serves 16.
Each 1/2 cup serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
55 2 3 9
206 0
9
Tannia Cakes
1 pound tannia, grated
1 onion, finely chopped
1/4 cup celery, finely chopped
1/2 teaspoon salt
1 egg
1 1/2 tablespoons tomato paste
1 teaspoon dried parsley
1 1/2 teaspoons oregano leaves
1 1/2 teaspoons fresh thyme
1/2 cup bread crumbs
1. Wash, peel and grate tannia.
2. Mix all ingredients together, adding bread crumbs last.
3. Drop the batter from a tablespoon onto a greased baking
sheet.
4. Bake for 15 minutes at 350TF.
Makes 25 1 1/2-inch cakes.
Each tannia cake provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (Img) (mg)
33 .3 .8 7 49 11
Shiny side in or out? When you're wrapping foods in aluminum foil it makes
absolutely no difference which side is in! The shiny and dull textures are
produced during the manufacturing process and do not reduce or
increase the effectiveness of the foil-one way or the other,
Baked Papaya
I medium papaya, still green
1/3 cup cheese, grated
2 tablespoons margarine, melted
1/2 cup dried bread crumbs
1/2 teaspoon salt
1/2 teaspoon black pepper
2 eggs
1. Peel papaya and remove seeds. Cut into small pieces.
Steam with very little water.
2. Mash steamed papaya; add salt, pepper and margarine.
3. Combine cheese with beaten eggs and add to papaya
mixture.
4. Top with dried bread crumbs and dot with margarine.
5. Bake 15-20 minutes at 325F. Serve hot as a vegetable side
dish.
Serves 4.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (Img) (mg)
200 12 16 6 494 147
Main Dishes
0
Breadfruit-Cheese Pie
1 medium breadfruit
2 1/2 cups water
1 teaspoon salt
2 cups cheddar cheese, grated
2 teaspoons prepared mustard
3 tablespoons breadcrumbs
2 tablespoons flour
1/4 cup margarine
2 cups milk
1 egg
1/4 teaspoon nutmeg
1. Wash unpeeled breadfruit and cut into 4 pieces lengthwise.
Remove core from each piece. Steam-boil in 2 1/2 cups water
with salt, until tender (time will vary).
2. Grate cheese and divide into 3 portions. Grease 2 pie dishes.
3. To make cheese sauce: Heat margarine slowly, and stir in
the flour, mustard, and nutmeg. Remove from heat and stir in 2
portions of the cheese with the milk and the egg gradually.
Return to heat. Keep stirring until mixture thickens.
4. When breadfruit is cooked and cooled, peel and cut into 1/4
inch strips cutting across the pieces.
5. Heat oven to 400TF. Pour the cheese sauce over the bread-
fruit pieces. Stir without breaking the pieces. Pour this mixture
into the pie dishes.
6. Mix the remainder of the cheese with the breadcrumbs.
Sprinkle over the top of the pies.
7. Brown in the oven for about 15 minutes.
Cut each pie into 8 pieces. Serves 8 as a main dish. Serves 16 as
a side dish.
(continued next page)
Each side dish serving of Breadfruit-Cheese Pie provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (Img) (mg)
218 14 9 15 370 52
Breadfruit
Select breadfruit that is all green, evenly colored and hard with large,
well-developed scales that are about the same size.
Potato Curry
6 medium potatoes
6 eggs
1 pint unflavored yogurt
1/2 cup melted margarine
1/2 teaspoon salt
1/2 teaspoon curry powder
1 can cream of mushroom soup
1/3 cup bread crumbs
1. Boil potatoes and eggs. Slice potatoes, peel and slice eggs.
2. Mix together yogurt, melted margarine, salt, curry powder,
and mushroom soup.
3. Layer into a greased casserole dish or 9 x 13 baking pan.
Use a layer of sliced potatoes, a layer of sliced eggs, and a layer
of sauce. Top with bread crumbs.
4. Bake in 3007F. oven, covered, for about 30 minutes.
Serves 12
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
231 13 8 21 499 141
Yam Souffle
3 medium-sized yams, peeled and cut into
quarters
1/2 cup margarine
1 cup fresh milk
1/2 cup parmesan cheese
1/2 teaspoon salt
1/4 teaspoon black pepper
3 eggs, separated
1. Cook yams in lightly salted boiling water for about 30
minutes or until yams are tender, but not falling apart.
2. Drain and return to pan. Cook over moderate heat, stirring
constantly, until yams are completely dry.
3. Mash yams with a fork (or puree in blender or food proces-
sor). Add margarine and milk, beating constantly. Add cheese,
salt, pepper, then beat in the egg yolks one at a time.
4. In a deep bowl, beat egg whites until they are stiff enough to
form peaks. Mix about 1/3 or the egg whites into the yam
mixture; then pour the mixture over the remaining egg whites.
Gently fold them together using an under-over motion rather
than a stirring motion.
5. Pour mixture into a greased 1-quart souffle or casserole dish.
6. Bake in the middle of the oven at 400F. for 35 minutes or until
souffle puffs well above the rim and the top is lightly browned.
Serve at once.
Serves 6.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
316 23 8 21 525 148
Stuffed Green Peppers
6 large green peppers
1/2 cup peanut butter
1/2 cup water
1/4 cup onion, minced
1/4 cup celery, chopped
1 teaspoon sage
1 teaspoon salt
1 teaspoon soy sauce
1/4 teaspoon garlic powder
2 cups rice, cooked
1. Wash peppers, cut tops off, remove seeds and membrane.
2. Blend peanut butter with water to make a thin paste.
Combine with remaining ingredients.
3. Fill peppers and bake at 400F. oven for 45 minutes in a
covered baking pan with 1" hot water in the bottom. The
peppers will be sitting in the water.
4. Uncover and bake 15 minutes longer until peppers are just
tender.
*Make sure there is water in the pan while baking.
Each stuffed pepper provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
226 11 8 26 767 I 0
Too much sodium in the diet may aggravate high blood pressure once it
exists,
Protein
Protein is needed in the body for building and repairing
body tissue. Proteins form the basis of every cell. Protein from
plants are of lower nutritional quality than animal proteins. This
is because some of the amino acids or protein building blocks
are missing. However, you can combine incomplete protein
food to make a complete protein dish that is of the same quality
as meat. One must be a legume (dried peas or beans)and one
a grain, cereal or nut.
Combine a food from list A with one from list B when using
plant protein.
Legumes + Grain/Cereals/Nuts = Complete Protein
LIST A
LIST B
(Legumes)
Black Beans
Black Eyed Peas
Dry Split Peas
Garbanzo Beans
Kidney Beans
Lentils
Pigeon Peas
Pink Beans
Red & Pink Beans
Soybeans
Some examples of foods
complete protein are:
Rice + legumes
Corn + legumes
Wheat + legumes
Wheat + peanut + milk
Wheat + milk/cheese
(Grains, Cereals, Nuts)
Rice
Corn Products
Wheat Products
Barley
Other Cereal Grains
Peanuts/Peanut Butter
Sunflower Seeds
Sesame Seeds
that go together and provide a
"Rice and Pigeon Peas"
"Fungi and Stewed Beans"
"Roti"
"Peanut butter sandwich"
"Macaroni and cheese"
(See page 45 for more information)
Dried beans, peas and lentils have much less fat cholesterol and calories
than meat products. It makes good sense to consider the source of your
protein.
How To Cook Dry Beans
Beans may be soaked overnight to improve their flavor,
texture, appearance and digestibility, as well as decreasing
the cooking time.
Before soaking, inspect dry beans, removing any damaged
beans or foreign material. Wash beans in cold water. Soak in
three to four times as much water as beans. Remove any beans
that float. Beans may be soaked overnight.
If you have forgotten to soak, a quick method to tenderize the
beans for cooking is to boil 1 cup dried beans in 3 cups water
for 2 minutes. Set aside and soak 1 hour before cooking.
To cook put soaked beans into a large kettle. For each pound
of beans, add about 6 cups hot water (see chart for exact
amount) and bring to boil. Do not cook beans at a rapid boil as
they tend to break up; simmering or gentle cooking helps
prevent this. To help prevent foaming during cooking, add
about a tablespoon of cooking oil or margarine per cup of dry
beans. Cooking time will vary; beans that have been stored
several months take longer to cook.
Do not add soda to the beans as they cook. While this does
speed up the cooking time, the soda destroys the nutrients in the
beans.
Add salt only after soaking to avoid toughening the surface of
the beans, which increases cooking time.
Vegetables and herbs add more flavor if added during
cooking rather than after the beans are cooked.
However, acid foods, such as tomatoes or vinegar, should not
be added until the beans are almost tender. The acid delays
the softening of the beans and adds to cooking time.
Long slow cooking is best for beans, because the pressure
cooker can be dangerous. As beans cook, they tend to splatter
and foam, clogging the vent. Fill the cooker only 1/2 full. Fol-
low the directions that come with the pressure cooker-most
suggest cooking dried peas or beans at 15 pounds. Pressure
should rise and fall slowly to prevent breaking the beans.
Variety
Black Beans
Serving
Suggestion
Stewed
Soups
With rice
Amount of water for
1 pound of dry beans
5 cups
Black Eyed Peas
Dry Split Peas
Main dish
Vegetable
Veggie burgers
Roti
Soups
Veggie patties
5 cups
5 cups
Description/Cooking Time
Black beans are also called "Turtle Beans,"
They are whitish inside, and will cook up to
a gray color if broken. Soak overnight.
Cook for 2 hours.
These small, oval shaped beans are
creamish white with a black spot on one
side. Soak overnight. Simmer 1 1/2 to
2 hours.
Green or yellow peas may be used
interchangeably. The greens have more
flavor. These peas have had their skins
removed. Do not soak. Cook for 40
minutes.
Calories per 1/2 cup
Cooked Serving
Serving
Variety Suggestion
Garbanzo Beans
or Chick Peas
Lentils
Pickled in salads
Main dishes
Dips
Veggie patties
Stews
Casseroles
Soups
Salads
Amount of water for
1 pound dry beans
8 cups
5 cups
Kidney Beans
Chili
Stewed with rice
Soups
Stews, Casseroles
Salads
6 cups
Description/Cooking Time
Calories per 1/2 cup
Cooked Serving
These are nutty in flavor with a firm texture, 134
Do not soak. Cook for 2-2 1/2 hours.
Lentils may be green or red-orange and 106
are disc shaped. Do not use pressure
cooker. Do not soak. Cook for 20 minutes.
These beans are large and have a red 110
color and kidney shape. Soak overnight.
Cook 1-1 1/2 hours. Pink and red beans
may be used interchangeably with
kidneys.
Serving Amount of water for
Variety Suggestion 1 pound dry beans
Pigeon Peas
Pinto Beans
Soups
Side dishes with rice
Salads
Mexican food
Soups
Chili
Beanloaf
Good with
tomatoes and
cheese. Used to
make soy milk,
soy oil, tofu,
vegetable patties
6-8 cups
6 cups
8 cups
Description/Cooking Time
Calories per 1/2 cup
Cooked Serving
Pigeon peas are a high quality protein. 102
Fresh and canned pigeon peas remain
green, while the dried ones stay brown.
Color does not change taste or food value.
Simmer for 2 to 3 hours.
Pintos are beige colored and speckled. 85
Soak overnight. Simmer for 1 1/2 to 2
hours.
Soy beans are the beans highest in 105
nutritional value. They are higher in fat
than other dry beans but not much
different in calories, Because of their
high protein content, then tend to foam
in cooking somewhat more than other
beans. Soak overnight. Simmer 2 1/2 to 3 hours.
Pink Bean Picadillo
1 pound small dried pink beans, soaked
overnight
7 cloves garlic, peeled
1 medium-size carrot, chopped
4 cups onion, chopped
5 cups water
1 large jalapeno pepper, seeded and finely
chopped
1/4 cup olive oil
1 tablespoon ground cumin
1/2 teaspoon fresh thyme
1/4 teaspoon ground hot pepper
1 teaspoon salt
1 can (8 ounces) stewed tomatoes
1/2 cup stuffed green olives, sliced
1/3 cup cider vinegar
1 jar (3 1/4 ounces) capers, drained
1/4 cup raisins
1. Place beans in a large saucepan, cover with cold water and
soak overnight.
2. Drain beans. Return to pan. Add sliced garlic, carrot, 2 cups
of the chopped onion and 5 cups water to beans.
3. Uncovered, bring to boiling over medium heat. Lower heat;
cover and simmer 30 minutes.
While the beans simmer,
1. Finely chop remaining 3 garlic cloves.
2. Heat 1/4 cup olive oil in large skillet. Add onion, garlic,
green pepper, and jalapeno pepper and saute, stirring often,
until onions are golden. Stir into beans with cumin, thyme,
ground hot pepper, salt and stewed tomatoes. Cover and
simmer another 20 minutes.
3. Add olives, vinegar, capers, and raisins. Simmer, uncovered,
15 minutes until beans are tender and mixture thickens.
Serve the picadillo hot over cooked rice.
Makes 7 cups.
Each (1/2 cup) serving provides:
Calories Fat Protein Carbohydrates
(9) (9) (g)
178 5 7 27
Sodium Cholesterol
(mg) (mg)
394 f 0
1 pound dry beans equals about 3 1/2 pounds canned beans or 5 1/2 cups,
cooked.
A cup of cooked beans provides half the daily intake of dietary fiber
suggested by the National Cancer Institute. That is equivalent to the fiber in
10 slices of whole wheat bread or 3 to 4 cups of cooked vegetables.
A quarter pound of dry beans contains 20 grams of protein, the same as 1/2
pound of hamburger.
Stewed Black Beans with
Roasted Peppers
1 (16 ounce) can black beans
3 cups water
2 cups onion, chopped
2 large cloves garlic, finely chopped
1 sweet green pepper, halved, cored, seeded
and chopped
1 tablespoon olive or vegetable oil
1 teaspoon salt
3/4 teaspoon pepper
1/2 teaspoon leaf oregano, crumbled
2 sweet red peppers
2 to 3 tablespoons red wine vinegar
Dairy sour cream or plain yogurt (optional)
1. Place beans in large saucepan. Add water and coarsely
chopped onion. Bring to boiling over medium heat. Lower
heat; cover and simmer 30 minutes or until almost tender.
2. Meanwhile, saute chopped onion, chopped garlic, and
green pepper in oil in large skillet, stirring often, until soft, about
10 minutes.
3. Stir into beans with salt, pepper and oregano. Cover and
simmer 30 minutes until beans are very tender.
To roast peppers:
1. Char red peppers on all sides, either over gas flame or under
broiler.
2. Place in paper bag for 5 minutes to loosen skin. Peel and
seed.
3. Reserve about half a pepper for garnish; coarsely chop the
remainder.
4. Add chopped peppers to beans with 2 tablespoons of the
vinegar. Simmer 10 minutes longer.
5. Taste and adjust seasonings, if necessary.
Garnish with reserved red pepper, and serve with dollops of
sour cream or yogurt, if you wish.
Serves 5.
Each 1 cup serving provides:
Calories Fat Protein Carbohydrates
(a) (a) (a)
157 3 8 26 411 IV 0
Rich in Isoleucine* and
I Lysine'
Poor in Tryptophan"
A and Methionine"
Rich in Tryptophan
and Methionine
I
Poor in Isoleucine
and Lysine-,N
GRAINS, NUTS.
AND SEEDS
LEGUMES EATEN
WITH GRAINS,
NUTS OR
SEEDS
COMBINATIONS OF AMINO ACIDS' MAKE COMPLETE PROTEINS
(See page 34 for examples)
Sodium Cholesterol
(ma) (mra)
LEGUMES
Chick Pea Curry
1 cup dried chick peas, soaked overnight or
1 (16 ounce) can
1/2 teaspoon salt
2 tablespoons vegetable oil
5 carrots, thinly sliced crosswise
2 medium onions, sliced
2 cups cabbage, shredded
1/4 cup flour
1 tablespoon, plus 2 teaspoons curry, or to taste
1 cup raisins
1 cup peanuts or cashews
1/4 cup hot mango chutney
1. Soak peas overnight.
2. Cook until tender (about 2 hours) in 3 cups salted water.
Drain and save cooking water, adding water to make 2 1/2
cups.
3. Saute carrots and onions in oil for 3 minutes. Add shredded
cabbage, and cook 1 minute longer. Add flour and curry
powder. Stir and cook for 1 minute.
4. Add chick peas with liquid. Simmer until the carrots are
tender but not mushy.
5. Add raisins, nuts and chutney. Continue cooking until the
raisins are soft, about 5 minutes.
Serve over brown rice. Makes 7 (1 cup) servings.
Each 1 cup serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
387 16 14 53 130 0
Cauliflower Lentil Curry
2 cups lentils or pigeon peas, cooked
1 large head cauliflower
3/4 cup water
1 onion, sliced
1 teaspoon ginger, ground
1 1/2 teaspoons turmeric
1/2 teaspoon cinnamon
1/2 teaspoon coriander
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1/2 teaspoon black pepper
1 tablespoon lemon juice
2 tomatoes, diced
1. Cook 1 cup lentils in 3 cups water for 20 to 30 minutes or until
soft, (or cook pigeon peas according to package directions).
2. Heat 1/4 cup water in a large pan. Add onion, cook 5
minutes.
3. Wash cauliflower, break into small flowerettes and add to
onion. Add 1/2 cup water, seasonings and lemon juice. Mix
well.
4. Cover and let steam 15-20 minutes. Add lentils or pigeon
peas. Stir, while cooking over medium heat. Add the tomatoes,
stir again.
Serve hot over rice. Makes 8 cups.
Eacl' 1 cup serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
80 .5 6 15 8 0
Star's Spicy Lentils
1 pound dried lentils
6 cups water
2 large onions, chopped
3 garlic cloves, minced
1 carrot, chopped
2 tablespoons vinegar
5 tomatoes, diced
1 can tomato paste (6 ounce)
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon oregano
1 teaspoon red pepper, dried & crushed
5 Puerto Rican peppers, chopped (optional)
1 tablespoon salt
1. Combine all ingredients in a large pot and bring to boil.
2. Reduce heat and simmer until lentils are tender, about 20
minutes or longer.
3. Serve hot over brown rice or whole wheat noodles.
Makes 15 servings, about 1 cup each.
Each 1 cup serving provides:
Calories Fat Protein Carbohydrates
(g) (g) (g)
101 .5 7 20
Sodium
(Mg)
146
Cholesterol
(mg)
V0
Okra is a good source of vitamin C and potassium.
Stuffed Cabbage Leaves
Leaves from medium cabbage
1 medium onion, chopped
2 garlic cloves, minced
6 Puerto Rican sweet peppers, chopped
1 teaspoon fresh thyme leaves
3 tablespoons tomato paste
3 tablespoons vegetable oil
1 (16 ounce) can pigeon peas
1 teaspoon salt
1 teaspoon black pepper
1 1/2 cups rice, uncooked
1 cup tomato sauce
3 cups water
1. Wash cabbage, separate into individual leaves. Steam
leaves in colandar or steamer over boiling water for 2 minutes
or place leaves in small amount of water and boil until tender.
Drain and cool by immersing in cold water. Pat dry with paper
towels.
2. Saute onion, garlic, sweet pepper in oil until tender. Add
tomato paste, peas, thyme, salt, black pepper, and water. Cook
for a few minutes.
3. Add uncooked rice and cook rapidly uncovered for 5
minutes. Reduce heat. Add pigeon peas. Cover and continue
cooking over very low heat until done, about 15 minutes.
4. Place 1/2 cup of seasoned rice mixture on each cabbage
leaf. Roll neatly. Place seam side down in greased casserole.
Cover with tomato sauce.
5. Bake covered at 350TF. for 35 minutes.
Makes 15 cabbage rolls.
Each cabbage roll provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
132 3 3 23 454 0
Aln
Lentil-Potato Patties
2 cups cooked lentils (mashed)
2 cups mashed potatoes
1/2 cup green pepper, finely chopped
1/2 cup onion, finely chopped
1 cup bread crumbs
1 tablespoon parsley, finely chopped
1 1/2 teaspoons sage
1. Cook 1 cup dried lentils in 3 cups water for 20 minutes or until
soft. Drain any remaining water.
2. Boil 4 medium potatoes, covered, until tender enough to
mash; or prepare instant potatoes according to package direc-
tions to make 2 cups.
3. Cook onion and pepper in 1/4 cup water for 5 minutes.
4. Combine all ingredients and mix well. Form into patties
using a 1/4 cup of mixture for each one. Place on lightly
greased baking sheet.
5. Bake at 350F. for 20 minutes. Makes 17 patties.
Each patty provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
71 1 3 12 117 0
If you use fresh rather than dried herbs. use twice the amount
Lentil Rice Burgers
1 cup dried lentils or 2 cups cooked
1 cup short grain brown rice or 2 1/2 cups cooked
1 tablespoon soy sauce
1 teaspoon red pepper
2-3 garlic cloves
1 onion, chopped
1 teaspoon sage
1/2 teaspoon celery salt
1. Cook lentils in 1 1/2 cups water for 30 minutes. Drain water
and mash lentils.
2. Cook rice.
3. Steam the chopped onion and garlic in 1/2 cup of water for 5
minutes. Combine mashed lentils, rice, onions, garlic and
seasonings.
4. Moisten hands and form ingredients into patties, using a 1/4
cup measure. Place on ungreased baking sheet.
5. Bake in 325'F. oven for 30 minutes.
Serve with Fresh Tomato Sauce or use as vegi-sandwich.
Makes 25 burgers.
Each patty provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
66 .3 3 13 201 0
Low in fat split peas and lentils con tain less calories ounce for ounce than
meat are less costly and can be combined to produce protein that is equiv-
alent to animal protein
52
Vegi Burger
1 pound black eyed peas
1/4 cup onion, finely chopped
2 sprigs thyme, finely chopped
3 carrots, grated
1 teaspoon garlic powder
1/4 cup parsley, finely chopped
2 teaspoons soy sauce
1/2 teaspoon ground sage
Oil, for frying
Avocados, mashed
Alfalfa sprouts
Tomatoes, chopped
1. Soak black eyed peas overnight in 1 quart water. Drain
water and blend peas in food processor or blender. Do not
cook.
2. Chop vegetables and seasonings; add to black eyed peas.
3. Spoon batter on lightly greased grill or frying pan to make 6
five-inch circles. Fry on both sides until brown.
To serve: Cut circles in half. Use the burger as bread to hold
filling of your choice. To do this, spread one side of one half
vegi burger with mashed avocado. Top with alfalfa sprouts,
chopped tomatoes, or fresh vegetables of your choice. Place
other half of vegi burger on top of vegetables and serve.
Each burger (without vegetables) provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mag)
136 3 7 22 125 I 0
Split Pea Patties
2 1/2 cups cooked split peas
1 egg
1 cup bread crumbs
1/2 cup milk
1/2 teaspoon salt
1/2 small onion, chopped
1 teaspoon black pepper
2 garlic cloves, minced
1. Cook 1 cup dry split peas in 4 cups water for about 1 hour or
until soft to make 2 1/2 cups cooked. Drain. Mash with a fork.
2. Add egg, bread crumbs, milk, salt, onion and seasonings.
Mix together.
3. Shape into 12 patties. Place on baking sheet covered with
wax paper or paper towels. Chill 1 hour.
4. Lightly grease frying pan with vegetable oil. Cook patties
until browned, about 5 minutes on both sides.
Serves: 12
Each patty provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
95 1 5 15 148 q 24
How do split peas split? Through the cooperation of nature Split peas
split naturally after drying and hulling by machines. A drysplit pea doesn't
need soaking before cooking The one exception is if you want them to
keep their shape during cooking Then give them a2 minute boil and a half
hour soak.
Pinto Cheese Loaf
1/2 pound cheddar cheese, grated
1 cup dried pinto beans, soaked, or 1 (15 ounce)
can, mashed
2 large tomatoes, chopped or 1 (8 ounce) can
stewed tomatoes
1 egg, beaten
1 tablespoon onion, grated
1/2 teaspoon salt
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 cup bread crumbs
1. Boil pinto beans in 5 cups water for about 1 1/2 hours or until
tender. Drain and mash. Or use canned pinto beans.
2. Combine cheese and beans. Add tomatoes, beaten eggs,
seasonings, and crumbs to make a stiff mixture. Pour into lightly
greased pan.
3. Bake at 3500F. oven for 45 minutes. Top will be crunchy and
inside will be smooth and moist. Serve with tomato sauce or
mango chutney.
Serves 6 (1/2 cup servings) as a side dish or 3 (1 cup) servings as
a main dish.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
316 14 19 29 498 W 86
A strong smelling onion will store longer than a sweet onion.
Soybean Carrot Loaf
1 1/2 cups dried soybeans, soaked overnight
or 4 cups of cooked soybeans
2 cups carrots, shredded
1 onion, chopped
1/2 cup celery, chopped
1 cup dry bread crumbs
1 cup wheat germ
2 teaspoons salt
1/4 cup melted margarine
1 teaspoon thyme
1. Cook soybeans in 6 cups of water for 2 hours or until tender.
Mash. Mix all ingredients thoroughly. Pack into well greased
loaf pan.
2. Bake at 350F. for 45 minutes.
Option: Top with grated cheese before baking.
Serves 6
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (nmg) (mg)
306 13 17 32 666 V 0
To make bread crumbs, place slices of bread on a baking sheet in a 250F
oven until they are drybut not brown. Cool and then grind in hand grinder
or blender Store bread crumbs in a cool, dry place, not too tigh tly covered.
or they will mold.
Desserts
Black Banana Pudding
10 very ripe bananas, mashed
1 cup brown sugar
1 egg, beaten
1/3 cup flour
1/4 cup rum
2 tablespoons margarine, melted
1 teaspoon vanilla
1/2 teaspoon nutmeg
1. Mix all ingredients together and pour into a greased 9-inch
pie pan.
2. Bake at 325F. oven until browned, approximately 35
minutes. The riper the bananas, the quicker it will brown. Serve
warm for best flavor.
Serves: 8
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (g) (mg)
285 2 3 64 19 34
?P>
Frozen Soursop Dessert
2 1/2 cups soursop puree
1 cup bananas, mashed (3-4 medium bananas)
1 can (6 ounce) frozen, undiluted orange juice
1 large can (12 ounce) condensed (sweetened)
milk
2 teaspoons almond essence
1 teaspoon vanilla essence
1. Wash and peel soursop; extract juice by straining pulp
through sieve.
2. Combine ingredients and blend.
3. Freeze overnight or until hard in individual serving cups.
Makes 10 1/2 cup servings.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (nmg) (mg)
258 4 5 31 67 I 16
Soursop Gel Dessert
1 soursop (to obtain 1 1/2 cups juice and pulp)
1/2 cup cold water
2 packets plain gelatin
1/2 cup fresh milk
1 1/2 cups evaporated skim milk
3/4 cup sugar
1 tablespoon lime juice
1. Wash and peel soursop. Remove seeds and place pulp in
blender or food processor. Blend for 1/2 minute and strain
through sieve to remove tough membrane.
2. Sprinkle gelatin over cold water in small saucepan. Let
gelatin absorb liquid then add 1/2 cup fresh milk.
3. Place over heat. Stir constantly until gelatin dissolves.
4. Remove from heat. Add remaining ingredients. Stir until
sugar dissolves. Pour into mold.
5. Chill until set, at least 4 hours. Remove from mold and serve.
Serves 6.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(9) (g) (g) (mg) (mg)
196 1 8 41 95 e 4
To increase the amount of iron absorbed at ameal. eatiron-rich foods with
a food high in vitamin C, such as fruit or juices, tomatoes or broccoli
Oats and Yogurt Mango Pie
1 cup plain yogurt
1 (7 ounce) package cream cheese
1 cup mango, chopped
2/3 cup rolled oats
1/2 cup pitted dates
2 teaspoons vanilla essence
2 teaspoons honey
1 (8 inch) graham cracker pie shell
1. Chop dates finely.
2. Place all ingredients in blender. Blend on low speed. When
completely mixed pour into graham cracker pie shell.
3. Refrigerate overnight, or place in freezer and serve as a
frozen dessert.
Serves 6.
To make graham cracker shell:
1. Mix 1/4 cup melted margarine with 2 tablespoons sugar
and 1 cup graham cracker crumbs.
2. Press into bottom and sides of pie pan.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (
315 14 7 43 206 39
Substitute margarine for butter in baking
Not all margarines are alike. Read the labels. Look for at least twice as
much polyunsaturated as saturated fat. Diet margarines do not usually
cook well since they contain much more water.
.~I .... ..
62
Mango Crumble
2 cups mangoes, chopped (approximately
4 mangoes)
1 cup flour
1/4 cup margarine
1/3 cup brown sugar
3/4 cup corn flakes, crushed
1/4 cup white sugar
1/2 teaspoon cinnamon
1. Pare and cut mangoes into small pieces. Set aside.
2. Cut margarine into flour, add brown sugar. Sprinkle this mix-
ture into a well greased pie pan, press firmly into the shape of
the pan. Chill.
3. Mix corn flakes with white sugar and cinnamon.
4. Preheat oven to 400F. and remove pie pan from
refrigerator. Arrange the mango evenly over the top of the
chilled flour mixture. Cover with the crumb mixture.
5. Bake 20-30 minutes or until brown. Remove from oven, cool
slightly, then cut into serving portions. Serve when cooled.
Serves: 8
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
205 6 2 37 103 V 0
Do not use an iron skillet when cooking or baking mangoes or tomatoes -
it will cause them to discolor and pick up and off-flavor.
Papaya Apple Dessert
1 small ripe papaya (about 2 pounds)
3 medium sized apples
1 tablespoon lime juice
2 tablespoons sugar
1 teaspoon cinnamon
1 1/2 cups rolled oats
1/2 cup brown sugar
4 tablespoons margarine
1/4 teaspoon nutmeg
1. Peel papaya, remove seeds, cut into 1/4 inch slices; core
and thinly slice apples.
2. Mix sugar and cinnamon in small bowl.
3. Alternate layers of apples with papaya slices in greased 9 x
13 baking dish; sprinkle each layer with lime juice and some of
the cinnamon sugar mixture. It will make 4 layers.
4. Combine rolled oats, brown sugar, soft margarine and
nutmeg in small bowl. Cover top of fruit with this mixture.
5. Bake in a 350F. oven until apple slices are tender and
topping is browned, about 50 minutes.
Serves: 12
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
146 5 2 26 48 0
Papaya is an excellent source of vitamin C It also provides folic acid and
potassium,
Carrot Raisin Brownies
1 1/4 cups brown sugar, packed
1/2 cup margarine, softened
2 eggs
1 teaspoon vanilla
1 1/2 cups flour, unsifted
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 cup raisins, chopped
1 1/2 cups carrots, finely grated
1/2 cup walnuts, finely chopped (optional)
1/2 teaspoon salt
1. Preheat oven to 350F. Lightly grease a 9-inch baking pan.
2. Mix sugar and margarine. Add eggs and vanilla; beat. Stir in
dry ingredients. Add raisins and carrots; stir.
3. Spread mixture into baking pan; sprinkle with walnuts.
4. Bake at 350TF. about 40 minutes or until a toothpick inserted
in center comes out clean. Cool; cut into squares.
Makes 16 (2-inch) squares.
Each brownie provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (nmg) (mg)
215 9 3 32 187 34
To make brown sugar, beat I to 2 tablespoons ofmolasses into each 1/2 cup
of white granulated sugar. Measure the mixture before using it
Pancake with Fruit Topping
2 tablespoons margarine
4 eggs
2/3 cup milk
2/3 cup flour
1/2 teaspoon salt
1/4 teaspoon nutmeg
1 tablespoon sugar
1. Melt margarine in 10-inch square pan or round oven-proof
skillet.
2. Beat together eggs, milk, flour, salt, and nutmeg. Pour batter
into skillet with melted margarine. Sprinkle sugar over top.
3. Bake, uncovered, in pre-heated 425*F. oven, 15-20 minutes.
4. Remove from oven and fill center with your choice of
toppings on the next page. Cut into wedges. Serve immediately.
Toppings:
Fresh Fruit Topping: Mango, Papaya, Pineapple
Squeeze juice of 1 lemon over 3 cups of sliced fruit.
Brown Sugar Apple Topping: Melt 1/4 cup margarine. Add 2
sliced apples. Cook until tender, about 8 minutes. Stir in 1/4 cup
brown sugar and 2 tablespoons water. Cook until bubbly.
Orange-Banana Topping: Mix 1/4 cup orange juice, 2 table-
spoons sugar, 1 teaspoon cornstarch. Heat to boiling; cook 1
minute. Stir in 2 sectioned oranges and 1 sliced banana. Heat.
Serves 8.
Each serving of pancake (without topping) provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
151 6 7 10 200 V 138
Crunchy Bran Topping
Combine 1 1/2 cups bran or uncooked oats, 1/2 cup parmesan cheese,
1/2 cup margarine, 1/2 teaspoon oregano and 1/4 teaspoon garlic
powder Spread on a cookie sheet and bake at 350F. for 15 minutes. For
convenience, make extra and store in the refrigerator. Sprinkle over soups,
casseroles or salad to add fiber to your diet
It is sensible to reduce daily in take of total fat saturated fat and cholesterol.
High blood cholesterol levels increase the risk of heart disease. Eating a
diet high in fat-especiallysaturated fat causes elevated blood cholesterol
levels in many people. Saturated fatty acids are usually solid at room
temperature. They are found mostly in meat and poultry fats, in dairy
products and in coconut and palm oils. Foods high in saturated fats include
whole milk products, ice cream, butter, cream, high fat meats, cold cuts.
bacon, sausage and foods fried in or prepared with saturated fats such as
hydrogenated shortening, butter or lard.
Soursop Quick Bread
1 1/2 cups soursop juice and pulp
1 cup flour
1 cup whole wheat flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1 1/2 teaspoons baking powder
1 cup brown sugar
1/2 teaspoon ginger
1/4 teaspoon allspice
1 egg
2 tablespoons vegetable oil
1. Wash and peel soursop; extract juice by straining through
sieve.
2. Combine dry ingredients together.
3. Beat egg until light, mix soursop and oil and add to egg.
Add liquid to dry ingredients all at once. Stir until blended.
4. Place in greased loaf pan.
5. Bake at 325TF. for 1 hour or until done.
Makes 1 loaf.
One slice (1/16 of a loaf) provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (amg) (mg)
137 2 2 28 121 17
About one in four Americans has elevated blood pressure. High blood
pressure increases the risk for heart attack, stroke, and kidney disease. Too
much sodium in the diet may aggravate high blood pressure once it exists.
7.t.1
I
Chocolate Pumpkin Cake
2 cups cooked pumpkin, mashed or 1
(16 ounce) can
2 3/4 cups flour
3/4 cup unsweetened cocoa powder
2 teaspoons baking powder
1 teaspoon baking soda
1 1/2 teaspoons cinnamon
1/2 teaspoon each ginger and salt
1/4 teaspoon each cloves and nutmeg
1 cup margarine, softened
1 cup brown sugar
1 cup white sugar
2 teaspoons vanilla
4 eggs
1. Steam pumpkin. Rub through sieve.
2. Combine flour, cocoa, baking powder, baking soda, and
spices in a small bowl. Set aside.
3. Cream margarine with sugars and vanilla in a large bowl.
4. Add eggs one at a time, beating well after each. Stir in half
the flour mixture, then the pumpkin, then remaining flour
mixture just until blended.
5. Bake in greased 3-quart fluted pan, angel food cake pan, or
two loaf pans at 325"F. oven for 80 to 90 minutes or until pick
inserted comes out clean. Let stand several hours before
serving.
Makes 16 servings.
Each serving provides:
Calories Fat Protein Carbohydrates Sodium Cholesterol
(g) (g) (g) (mg) (mg)
312 14 5 45 317 68
Each recipe was prepared and evaluated for taste. For those readers (and
cooks) who are on sodium or fat restricted diets, follow these suggestions to
further reduce your intake of these nutrients.
Omit all salt, If you remember that 1 teaspoon of salt provides 2,000 milli-
grams of sodium, you can estimate the amount of sodium that you add to
foods during cooking and preparation, or even at the table.
Watch out for commercially prepared condiments, sauces, and season-
ings when preparing and serving foods Soy sauce, catsup. Worcester-
shire, chili sauce. bouillon and barbecue sauce are all high in sodium.
To reduce fat consider using the nonfat spray coating on your pans
whenever you fry foods
Use low fat or nonfat milk in cooking and always use evaporated skim milk
The richness is the same but much less fat
Breadfruit freezes well.
Breadfruit is a good source of potassium and complex carbohydrates.
Pumpkin is a good source of vitamins A and C and potassium
When buying cut pumpkin, look for brightly colored fresh free from mold.
A medium onion has 40 calories and provides 1/4 of the daily requirement
of vitamin C
Avocados are high in vitamin A and potassium.
Limes or lemons are a must for low sodium cooking The tangy zesty juice
gives the illusion of salt to the taste buds.
Lemon Drops
1 medium lemon = 3 teaspoons grated peel
6 medium lemons = 1 cup juice
Index
by
Fruit, Vegetable and Bean
Apple 64, 67
Avocado 18
Banana 18, 24, 58, 59
Black beans 44
Black eyed peas 53
Breadfruit 30
Broccoli 22
Cabbage 46, 49
Carrot 18, 20, 23, 42, 46, 48, 53, 5
Cauliflower 47
Chick peas 8, 46
Coconut 12
Corn 15
Cucumber 18, 23
Eggplant 9, 12, 16, 20, 23
Garbanzo 8, 46
Green pepper 16, 26, 33, 44
Kidney beans 4
Lentils 47, 48. 50, 51
Mango 5, 61, 63, 67
Okra 26
Onion 2, 4, 6, 8, 9, 12, 13, 16, 26,
Pak Choy 22
Papaya 23, 28. 64, 67
Peanut butter/Peanuts 10, 33, 46
Pigeon peas 17, 47, 49
6,65
27,42, 44, 47, 48, 49, 51
Index
by
Fruit, Vegetable and Bean
Pink beans 42
Pinto beans 55
Potato 31, 50
Pumpkin 2, 70
Soursop 59, 60, 68
Soybeans 56
Spinach 13
Split peas 54
Sweet Potato 24
Tannia 3, 27
Tomato 6, 16, 18, 20, 22, 23, 26, 47, 48, 55
Yam 25, 32
Zucchini 16. 20
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