Monday, July 31, 2006

Seafood Gumbo And Veggie Cheesy Pasta Salad

Seafood Gumbo And Veggie Cheesy Pasta Salad
By Michael Russell

Seafood Gumbo

¼ cup of cooking oil
1/3 cup of all-purpose flour
1/3 cup of chopped green pepper or celery
½ cup of chopped onion
¼ teaspoon of black pepper 4 cloves of garlic, minced
¼ teaspoon of ground red pepper 8 ounces of andouille or smoked sausage, quartered lengthwise and cut into ½-inch slices
3 cups of chicken broth, heated
1½ cups of sliced okra or one 10-ounce package of frozen cut okra, thawed
2 cups of hot cooked rice
1 package of fresh or frozen crabmeat (6 ounces)
1 package of frozen shelled shrimp (12 ounces)
2 bay leaves

To make the roux, in a Dutch oven or a large heavy saucepan combine flour and oil till smooth. Cook over medium-high heat for about 5 minutes, stirring constantly. Reduce heat to medium. Cook and stir for about 15 minutes more or till roux is light reddish brown.

Stir in black pepper, onion, red pepper, green pepper or celery and garlic. Cook over medium heat for 3 to 5 minutes or till vegetables are just tender but still crisp, stirring often.

Gradually stir in hot chicken broth, bay leaves, okra and andouille or smoked sausage. Bring to boiling. Reduce heat. Cover and simmer for about 15 to 25 minutes or till tender. Add the crabmeat and shrimp. If using frozen crabmeat and shrimp, thaw before use. Cook for about 5 minutes more. Discard the bay leaves. Serve over rice. If desired, garnish with a carrot top.

Chicken Gumbo: Prepare as above, except substitute one whole large chicken breast that is skinned, boned and cut into bite-size pieces. Cook the roux until dark reddish brown. Add the chicken pieces along with the last set of ingredients and cook all at once for about 20 to 30 minutes.

Veggie Cheesy Pasta Salad

1/3 cup of vinegar ¾ cup of cubed American or cheddar cheese (3 ounces) 1½ cups of corkscrew or medium shell macaroni 1 teaspoon of sugar ¼ cup of olive oil or canola oil ½ teaspoon of garlic salt 1 teaspoon of dried savory, crushed ¼ teaspoon of black pepper ¼ teaspoon of dried dill weed 1 cup of sliced fresh mushrooms 1 medium cucumber, seeded and coarsely chopped 4 green onions or scallions, sliced 1 stalk of celery, thinly sliced ¼ cup of sliced radishes

Cook macaroni according to the package directions. Then drain. Then rinse with cold water. Drain again.

For the dressing, in a screw-top jar combine sugar, black pepper, garlic salt, vinegar, savory, dill weed, 2 tablespoons of water and oil. Cover and then shake well.

In a bowl mix the celery, onions, cheese, mushrooms, macaroni, radishes and cucumber. Add the dressing. Toss to coat. Cover and chill for about 4 to 24 hours, stirring occasionally.

An Extra Dressing Recipe:

Creamy Onion Oil-Free Dressing

¾ teaspoon of fresh or ¼ teaspoon of dried thyme, oregano, tarragon, or basil, crushed
1 tablespoon of powdered fruit pectin
1/8 teaspoon of dry mustard
1 tablespoon of sugar
¼ cup of water
1/8 teaspoon of pepper
1 small clove garlic, minced
1 tablespoon of vinegar
¼ cup of plain yogurt
¼ cup of sliced green onions or scallions

In a mixing bowl combine desired herb, pectin, mustard, pepper and sugar. Stir in vinegar, yogurt, garlic, green onions or scallions and water. Cover and store in the refrigerator up to 3 days.

Michael Russell Your Independent guide to Recipes

Article Source: http://EzineArticles.com/?expert=Michael_Russell



Friday, July 14, 2006

Laura Bush's Vegetable Soup Recipe

Laura Bush's Vegetable Soup Recipe
By Monice Dulcinea


A Public Service Announcement


Click here to comment!


Here's Laura Bush's secret vegetable soup recipe.

Here's the ingredients you will need for this vegetable soup recipe:


1-1/4 cups pinto beans, soaked overnight and drained
1 tsp. salt
1 bay leaf
1 tsp. dried oregano
1 lb. tomatoes, fresh or canned, peeled, seeded, and chopped; juice reserved
2 ancho chilies
1 lb. mixed summer squash
4 ears corn (about 2 cups kernels)
1 tsp. ground cumin
1/2 tsp. ground coriander
2 tbsp. corn or vegetable oil
2 yellow onions, cut 1/4 inch squares
2 cloves garlic, finely chopped
2 tbsp. red chili powder, or more to taste
8 ozs. green beans, cut into 1-inch lengths
4 ozs. jack or muenster cheese, grated
1/2 bunch cilantro leaves, roughly chopped
Whole cilantro leaves for garnish

Here's how to cook vegetable soup recipe:

Cook the pre-soaked beans for about 1 to 2 hours in plenty of water with the salt, bay leaf and oregano. Remove them from the heat when they are soft but not mushy, as they will continue to cook in the stew. Drain the beans, and save the broth. Prepare the tomatoes. Open the chili pods and remove the seeds and veins; then cut the chilies into narrow strips. Cut the squash into large pieces. Shave the kernels from the corn.

Heat the oil in a large skillet, and saute the onions over high heat for 1 to 2 minutes. Lower the heat, add the garlic, chili powder, cumin and coriander and stir everything together. Add a little bean broth, so the chili doesn't stew for 5 minutes. Stir in the squash, corn, green beans, and chili strips along with the cooked beans and enough broth to make a fairly wet stew. Cook slowly until the vegetables are done, about 15 or 20 minutes. Taste the stew and adjust the seasoning. Stir in the cheese and chopped cilantro, and garnish with whole leaves of cilantro.

Serve with cornbread or tortillas. A great one-dish meal if you have a garden or have just visited the Farmer's Market.

Feel free to publish this article as long as you keep all links live and clickable.

Click here for recipes, free recipes and food recipes.

Article Source: http://EzineArticles.com/?expert=Monice_Dulcinea


FAT LOSS 4 IDIOTS






Thursday, July 13, 2006

Easy Freezable Breakfast Tacos

Looking for a quick and easy way to tackle the breakfast rush? The key to eating a nutritious breakfast is planning ahead. On busy days, it is great to have these in the freezer, ready to microwave and go.

1 dozen eggs
½ cup milk
Salt and pepper to taste
1 package frozen hashbrowns
1 pound breakfast sausage
1 jar salsa
8 oz shredded cheddar cheese
8 oz shredded monterey jack cheese
20 flour tortillas medium size

You will need parchment paper and ziplock bags for wrapping and freezing

1. Prepare the hashbrowns according to the package directions.

2. Fry the breakfast sausage.

3. Scramble the eggs with the milk and salt and pepper.

4. Mix the hashbrowns, sausage, and eggs in a large bowl.

5. Mix the cheeses.

6. On a square of wax paper, place one tortilla.

7. Place several tablespoons of hashbrown, sausage, and egg mixture onto the tortilla in a line, slightly off center. Amount used will depend on the size of your tortilla, but do not stuff too full.

8. Add a Tablespoon of salsa thinly along the top of the egg mixture. Sprinkle cheese on top of all.

9. Fold the ends gently in, then fold over one side and roll up.

10. Roll up in parchment paper, place into ziplock bag, and repeat with next tortilla.

11. Place the tortillas into the freezer.

12. When ready to eat, place tortilla into microwave on high for one minute. Add 1 minute for the second tortilla, and 30 seconds for each additional tortilla.

Now that you have tried this recipe, be creative. Perhaps stuff the tortillas with leftover mashed potatoes and roast beef. Try ham with macaroni and cheese. Use your imagination and your leftovers to create healthy breakfasts that can be ready in a minute. Enjoy!

Diane Watkins is a traditional southern cook committed to preserving our southern heritage and recipes. She offers recipes, tips and stories of growing up in the south at Easy Southern Cooking

Article Source: http://EzineArticles.com/?expert=Diane_Watkins

PASTA SALAD




PASTA SALAD


(4 - 6 Servings)

12 oz. pork luncheon meat
2 celery stalks
2 red-skinned apples
4 sweet dilled pickles
2 cups cooked pasta (shells, spirals or bows)
1/4 cup sliced stuffed olives
2 anchovy fillets (option)
2/3 cup mayonnaise
1 tsp. soy sauce
juice of 1 lemon
1/2 tsp. salt
pinch cayenne pepper
1 tsp. apple pie spice

Slice luncheon meat and celery. Core and slice apples and slice
pickles. Mix together pasta, meat, olives, celery, apples and
pickles. Chop anchovy fillets (optional) - add to following:
Combine mayonnaise, soy sauce, lemon juice and seasonings. Chill
lightly before serving with pasta salad.

Fat Loss 4 Idiots

SICILIAN RICOTTA CHEESECAKE




SICILIAN RICOTTA CHEESECAKE


Sponge cake:

Butter
3 egg yolks
1/2 cup sugar
Finely chopped rind of 1/2 lemon
1 cup all-purpose flour
1 tsp. baking powder
3 egg whites


Filling:

1-1/2 cup sugar
1-1/2 lb. fresh ricotta cheese
1 lb. mixed candied fruit
1/8 tsp. ground cinnamon
3 1-oz. squares semi-sweet chocolate, chopped in pieces
8 tbsp. Maraschino liqueur


To make the sponge cake:

Preheat the oven to 375 degrees. Butter a 10 inch spring-form
cake pan.

Whisk the eggs yolks with the sugar, grated lemon rind and 3
tbsp. hot water until light and foamy.

Sift the flour and baking powder together, and fold it into the
egg yolk mixture.

Whisk the egg whites until stiff, but not dry. With a large
spoon, fold them into the cake mixture.

Pour the mixture into the prepared cake pan and bake for 15 to
20 minutes, or until the cake is a rich golden color and springs
back when pressed lightly. Turn out and cool on a wire rack.


For the filling:

Dissolve the sugar in 3 tbsp. of water over low heat. Beat the
sugar syrup with the ricotta cheese until it is smoothly
blended. Put aside about half of the best pieces of candied
fruit to decorate the cake. Chop the remainder coarsely.

Add the cinnamon to the sweetened ricotta and beat until smooth
and creamy. Put aside a few tbsp. of the mixture for decoration.
Combine the remainder with the chopped fruit and chocolate.

Cut the sponge cake in half horizontally. Put one layer on the
bottom of the cake pan, cut side up, and sprinkle it with half
of the Maraschino. Spread with the remaining cheese mixture. Fit
the ring of the cake pan in position and chill the cake for
several hours.

When ready to serve, remove the cake from the pan and place it
on a large, flat serving dish. Coat the top and sides with the
reserved cheese and decorate with the reserved candied fruit.

You may also decorate the cake with whipped cream, and the
candied fruits may be supplemented with chopped nuts.

Fat Loss 4 Idiots


Wednesday, July 12, 2006

Easy Vegetarian Spaghetti

This is an easy recipe for those of us who don't eat meat. I love spaghetti and created this recipe playing around in the kitchen one day. My family really likes it and I make it often. Since the rest of my family does eat meat, I can make a separate pot for them with hamburger meat. I know they are still getting their vegetables because I have added the peas and corn. You can try it with other vegetables too, although I never have. Hope you like my families favorites spaghetti recipe. 1 lb Morning Star Vegetarian Meat Crumblies or something similar

1 can spaghetti sauce mix - (26.5 oz)

1 can whole corn - (15 oz)

1 can peas - (15 oz)

Your favorite seasoning

1/4 lb Uncooked spaghetti (1/2 - 8 oz. pkg.)

1 1/2 tsp Salt, if desired

Pepper to taste

Grated parmesan Cheese

Cook the spaghetti noodles according to the package instructions. Using a microwave safe container, heat the vegetarian crumblies/meat for 6 minutes or according to the instructions on the package.

Using a medium sized saucepan, place the heated vegetarian crumblies/meat, the spaghetti sauce, the canned vegetables, and your favorites seasonings. Remember, not too much seasoning is required because your canned spaghetti sauce already has seasonings in it. Add salt and pepper if desired. Mix all the ingredients well. Bring to boil and then simmer for 20 minutes. Serve sauce over cooked spaghetti noodles. This recipe will serve about four people.

Donna Rivera-Loudon
Quick and Easy Recipes Donna has an MBA in Information Ttechnology and is currently a Tupperware Director and CEO of her own company. She also teaches online Management and Business classes for a local community college as well as computer classes for a four-year university.

Article Source: http://EzineArticles.com/?expert=Donna_Rivera



FAT LOSS 4 IDIOTS


HOMEBASED BUSINESSES

Easy Great Tasting Quesadillas

I love quesadillas. They are a great dish. You can quickly prepare them and serve them as a snack, appetizer or main dish with some minor variations. It’s great tasting, convenient and versatile. However, many people ask me how can they get great tasting quesadillas? Is there a secret to a great tasting quesadilla? I don’t know but I will show you a great tip you can use with all your tortilla dishes that will add tons of flavor to them.

A Mexican friend of mine showed me this quick tip. You can do this with all tortillas and really pack them with flavor. Take out your tortillas if they are too hard dampen them a little. Then right before using them put them on the stove directly. No pan, no foil, on the stove directly. This is easier to do when you have a gas stove but it can still be done in an electric range. You only want to get them slightly marked with some grill-like marks or a few slightly charred spots. You have to keep your undivided attention on this process. You will be amazed at the added flavor this adds to your dishes.

After that add some oil to your pan, throw in the tortillas and put your favorite shredded cheeses until they melt. You can fold it or top it with another and then add salsa, guacamole and/or sour cream. You can also add chicken or beef and make it a main dish with some tomatoes and lettuce.

The basic ingredients for the quesadilla are:

8 ozs. Grated cheddar cheese

8 ozs. Grated Monterrey Jack Cheese

4 large tortillas (8 if you want to top them instead of folding)

Salt and pepper to taste

2 to 4 tablespoons olive oil

You can also add

Chicken

Red and/or green bell peppers

Onions

Use your imagination and play with the flavors. Have fun with this easy great tasting quesadilla recipe. Enjoy your food.

To learn more visit Hugo Felix at The Minute Gourmet, making great cooking easy, today! Also visit Hugo’s blog for some lively discussion on making fast cooking great.

Article Source: http://EzineArticles.com/?expert=Hugo_Felix

Fat Loss 4 Idiots

ITALIAN BREAD

ITALIAN BREAD
(2 loaves)

1 tbsp. sugar
2 tsp. salt
2 packages active dry yeast
cornmeal
5 cups all-purpose flour
1 tbsp. butter
water
salad oil
1 egg white

In large bowl, combine sugar, salt, yeast and 2 cups flour. In
1-quart saucepan over low heat, heat butter and 1-3/4 cups water
until very warm (butter doesn't need to melt).

With mixer at low speed, gradually beat liquid into dry
ingredients until just blended. Increase speed to medium, beat 2
minutes.

Beat in 1/2 cup flour to make thick batter. Continue beating
mixture at medium for 2 minutes. Scrape bowl often with spatula.
With wooden spoon, stir in enough additional flour (about 1-3/4
cups) to make a soft dough.

Turn dough onto floured surface, knead until smooth and elastic,
about 10 minutes, adding flour while kneading.

Cut dough in half, cover pieces with bowl. Let dough rest 20
minutes for easier shaping.




Grease large cookie sheet; sprinkle with cornmeal.

On floured surface with floured rolling pin, roll each half into
15" by 10" rectangle. From 15" side, tightly roll dough, pinch
seam to seal.

Place loaves, seam side down, on cookie sheet and taper ends.
Brush loaves with oil; cover loosely with plastic wrap.
Refrigerate 2 - 24 hours.

Preheat oven to 425 degrees. Remove loaves from fridge, uncover.
Let stand 10 minutes. cut 3 or 4 diagonal slashes on top of each
loaf. Bake 20 minutes.

In small bowl with fork, beat egg white with 1 tbsp. water.
Remove loaves from oven, brush with egg, return to oven, bake 5
minutes.





BONUS RECIPE:




Homemade Kentucky Beer

(15 gallons)


Use 15 gallon plastic garbage can with clip on lid. You need:


Approximately 6 oz. hops

3 lbs. extract of malt

9 lbs. granulated sugar

1 tablespoon molasses

1-1/2 teaspoons granulated yeast.


Place in vessel with approximately 2 gallons water, or more if
vessel is large enough, and bring to boil. Then turn down to
simmer for about 45 minutes, steeping hops into liquid during
this period as hops will sit on top of the water; otherwise,
flavor will be too weak.

Put malt, raw sugar and molasses into plastic bin. Then strain
hops liquid through parachute silk or cheesecloth to remove all
sediment and add liquid to contents of bin. Stir thoroughly
with wooden paddle to completely dissolve malt and sugar into
liquid.

Place the bin in a position where it can be kept for a week
undisturbed at 70øF. Fill up with lukewarm water to within 2
inches of top of container. Temperature of brew now be about 70
to 80øF. Sprinkle yeast evenly over surface and seal. Beer
will work for 7 to 10 days. A thick white broth will appear
after the first 8 hours and gradually die, towards the end of
the time.

When working has ceased, take 8 dozen clean 26 oz. bottles and
put one level teaspoon of white sugar into each bottle. Drain
off liquid into bottles taking care not to disturb too much.
(This will disturb sediment and make liquid cloudy). Cap
bottles tightly and correctly and store upright for 3 weeks
minimum.

Cool in refrigerator in upright position and pour gently into
glass mug for serving. Sediment also forms in bottle If beer
is too lively, too much yeast has been added or if bottled
before, it had ceased working. Flavor of beer can be softened
by adding 4 oz. of barley to the hops when bottling. Color can
be darkened by increasing amount of molasses.

Your local health food store is where you can buy your
ingredients. Follow directions and be careful - this is very
potent.

FAT LOSS FOR IDIOTS

Grandma's Remedies And Grandpa's Formulas


Grandma's Remedies And Grandpa's Formulas

"Tree" Gasoline Anti-Knock! A little spray of water carburated
into intake manifold of an internal combustion engine will
dampen the "ping" nearly as well as tetra-ethyl lead ("ethyl").

Plant to Keep Mosquitos Away! The castor bean plant. Seeds
available from any nursery. Plant in pots within the house;
replant outdoors. Decorative and they grow like weeds!

Non-Rust Anti-Freeze! Old motor oil thinned with kerosene.

Remove Coffee and Tea Stains! Glycerine. OR ethylene Glycol
("Prestone") OR Diethylene Glycol.

Tooth Powder! Equal parts table salt, borax and baking soda.
Ask your dentist.

Break a Dog from Chasing Cars! Attach a stick to the dog's
collar to strike at his knees when he runs.

Remove Water Marks from Table Tops! Dissolve paraffin shavings
in olive or cooking oil. Rub one way only.

Develop Fingerprints! Place a small wad of cotton, saturated
with tincture of iodine, in a glass tube; blow against suspected
fingerprints, and they will appear.

Burn Out Carbon in a Motor! Disconnect windshield wiper tube
from intake manifold. Substitute another tube leading to a
container of hydrogen peroxide. Allow this to be drawn into
idling motor. Excess oxygen will burn out the carbon deposits.

Remove Rust Stains from Fabrics! Equal parts alum and tartaric
acid, or 10% solution hydrofluoric acid. Rinse!

Remove Chewing Gum from Rugs and Clothing! Turpentine is most
effective. Next, Benzine or other hydrocarbon solvents.

Flowers Preserved Indefinitely! Collodion, thinned with ether.
Or keep stems in vase of powdered silica gel.

Super Cleaning Cloth! Ounce of oxalic acid in gallon of water.
Wring and dry the cloths.

Keep Grass from Growing Near Walks! Saturate the strip with
used motor oil. Not new oil.

Make Steel and Iron Tools Rust-Proof! Boil in a solution of
ferric phosphate or (better) benzoate of soda.

Nickel Plate Metal! Equal parts of double nickel salts and sal
ammoniac dissolved in water. Heat to near boiling and immerse
the metal to be nickeled, with a scrap of aluminum or aluminum
foil touching it. Rinse well in clear water.

Make Mimeograph Ink! Thin common printer's ink with kerosene to
desired consistency.

Liquid Fire, Red, Green, etc.! Methanol (denatured alcohol)
costs less than 65 cents a gallon. To make a "dip" or spray for
fireplace logs, add about 1/4 teaspoonful strontium nitrate for
RED fire, barium nitrate for brilliant GREEN flames, common
table salt for YELLOW, copper sulfate (blue vitriol) for BLUE
flames, and copper sulfide for PURPLE flames.

Candles Burn Twice as Long! Dip candles in liquid shellac. The
candle wax will burn... not drip.

Camp Stove - Carry in Your Pocket! Fill a can with sand and
saturate with gasoline, kerosene, alcohol, etc.

Mosquitos Won't Bite: Four parts glycerine, 4 parts alcohol, 1
part eucalyptus oil. Or make a solution of equal parts of
isopropyl alcohol and methyl phthalate.

Appendicitis Attack! NEVER give a laxative. Assist victim to
stand on head until doctor comes.

Common Substance to Ink Makes It Waterproof! Add ink to a bit
of common glue and allow to dissolve completely.

Deodorize Gasoline! Add about 20 drops of sassafras oil to a
gallon of gasoline or solvent.

A Drinker Will Dislike the Taste of Alcohol! A few drops of
tincture of ipecac (a word which is sometimes known as
ipecacuanha). Consult your pharmacist.

Green Lawn All Winter! In the autumn, scatter Italian rye (or
equivalent) grass on the lawn.

Stagnant Water Made Safe to Drink! To a quart of water add
about 10 drops tincture of iodine. Let stand.

Beauty Clay from Two Ingredients! Five tsp Fuller's Earth and 3
tsp. lemon juice. Or Bentonite (clay) and water.

Treatment for Pyorrhea! Chlorine laundry bleach, daily applied
with toothpick and cotton "swab".

Make Glass Sparkle! Carbon Tetrachloride, retailed in drug
stores as "Carbona".

Keeps Fleas Off Dogs! A little sage. Obtainable in any grocery
store in "Seasonings" department.

Open Most Sinks and Drains! Pour in a little kerosene. Let
stand overnight. Results not immediate.

Fruits and Flowers Grow Larger! A little iron sulfate (green
copperas) in watering fluid. Infrequently.

Fabrics and Labels Adhere to Metal! Add a little glycerine or
"Prestone" to the glue or moistening water.

Transparent Paint for Glass! Mix water colors with sodium
silicate solution (waterglass).

Eyeglass Cleaner! Mix together 8 oz. ammonia and 32 oz.
denatured alcohol.

Mosquito Remedy! Mix oil of citronella in a common vaseline and
apply to exposed areas.

Liquid Hand Soap! Dissolve any good powdered soap in boiling
water, add one part alcohol to each 4 parts solution. Odor may
be added when cool.

Powdered Hand Soap! Put ordinary tri-sodium phosphate in sifter
can or mix 7 oz. of same with 3 oz. of fine powdered soap.

Insect and Roach Exterminator! Mix the following: Borax, one
pound; powdered sugar, 60 oz.; add one oz. cocoa powder and two
oz. sodium fluoride. Mix well and sprinkle around places pests
are known to frequent. Keep out of reach of children!

Hydrocotyle Asiatic Teas Are a Brain Food! Energizes and
preserves the brain and body indefinitely. Noted for making
geniuses.

Alopecia: Mullein Solutions Will Grow Hair on Bald Heads!
Massage the head by taking two fingers of each hand, put on each
side of the spinal cord above the hair line. Now rub up and
down for two minutes. (This treatment alone has often given
excellent results.) Afterwards apply the mullein and leave on.
Garlic oil is also very effective to grow hair.

Dandruff: coconut oil is most effective for stubborn cases.
Superfluous Hair: Use 20 vol. peroxide. This is not the
ordinary peroxide but twice as strong. This will in time
discourage hair growth.

Gray Hair! Massage sulphur well into the scalp once a week for
a few weeks, and partake of sulphur foods whenever possible.

Liquor Cravings! Gold Thread mixed with Golden Seal in teas
creates a violent distaste for alcoholic drinks. A few grains
of epicae added to liquids nullifies all desire for liquors.
Cigarette Habit: Before breakfast take 1/2 teaspoon each
rochelle salts and cream of tartar; also chew ginseng root and
swallow the juice.

Athletes! Use honey in copious amounts, and drink teas of
Alfalfa for litheness, strength and swiftness.

Arthritis! Take 2 tbsp. orange juice thoroughly mixed with 1
tbsp. codliver oil on an empty stomach just before bedtime at
night after several hours have elapsed after the evening meal.
Eat no food or drink, no liquid of any kind, for a number of
hours after taking the oil. This lapse of time allows the
stomach to empty and bile flow to subside. Then when the whole
digestive system is resting, the oiled orange juice will pass
into the bloodstream and is readily absorbed by the bone
structure which comprise the malady. Many folks have tried this
and have had no occurrence of arthritis since the after years of
being partially crippled.

Influenza! Yarrow herb known as milfoil has been used with good
results to stop hemorrhaging of the lungs. If the tea is taken
freely at the beginning of a cold, mixed with elderberry
blossoms and peppermint, and the patient remains in bed, it will
break up a cold and flu within 24 hours. For a bad cold, take a
teaspoonful of Arm & Hammer soda in a glass of cold water. If
taken 15 minutes or so before a meal for 5 meals, it will banish
a cold. If the stomach is empty, the soda passes on through it
into the intestines and kills the acid forming there. The soda
stops acid formation, which during a cold forms in the
intestines, is absorbed into the blood and filters out through
the membranes of the nose, throat, eyes and lungs. Cayenne and
eyebright teas will dry up a cold quickly. Cream of tartar in a
glass of water, one teaspoonful, will quickly banish fevers.

Colds! Refer to formula #47.

Fevers! Refer to formula #47.

Food Drink! Place one heaping tablespoon of malt (not
chocolate) in a cup. Add 1/4 cup of milk. Mix until smooth,
then add 1-1/2 cups of milk, 2 fresh eggs and 3 spoonfuls of
honey. Now place in a quart jar and shake. Drink at once after
mixing as the vitamins will escape within a few minutes after
being mixed. Drink four times a day. This is equal to a full
meal but one will gain or lose weight. Do not add sweetening of
any kind.

Doubled Crops! To double your crops, lervuilinic acid dusted on
or soaking seeds with acid increases the yield of oats, corn,
beets, soybeans and cotton as much as 100%. Costs only $3.00
per acre.

All Purpose Cleaner! Simply mix one ounce Trisodium Phosphate
with one gallon of water; makes the whitest washings, an
excellent cleaner for all surfaces; also car radiators, etc.

Corns! Cut a small piece of lemon rind with a little of the
pulp and bind to corn. Deep-seated corns will no doubt take
longer.

Facial! Scrub face and neck with soap in warm water, dry,
spread milk of magnesia over face and neck. Relax until it
dries thoroughly. Spread another layer of magnesia to dissolve
the first layer, remove with a damp towel. Now heat some olive
oil and apply; let this remain for five minutes; use ice cold
witch hazel, which removes the excess oil, leaving skin fresh.
This magically erases frown lines, re-awakens and preserves face
and neck indefinitely. Use twice a week; after a few treatments
you will be amazed at the transformation.

Magical Fish Bait Gets the Big Ones! Use oil of Rhodium, 1
ounce, mixed with 1/2 ounce of oil of anise. Put on bait.

Never Fail to Get Your Deer! Take along a bottle of oil of
anise and dab some of it on your cap, face, hands and coat
collars. Do this at intervals throughout the day. Ones who do
this never fail to get their deer every year. The anise kills
the human scent. This is an odor that deers like and will
attract them. When in thick growth simply give a loud shrill
whistle. A good percentage of the time the deer's curiosity
will get the best of his judgement, he stops, and you've got
your deer.

Diabetes! The little-known secret is corn silk, soaked in water
overnight and drunk twice a day, is said to vanish diabetes.

Lung Disorders! See #47.

All Purpose Cleaner! Mix 1 ounce TSP with one gallon of water.
For cleaning rugs, woodwork, linoleums, porcelain, painted
surfaces, glass, etc.

Wood Furniture Restorer! Mix 3 parts linseed oil with one part
turpentine. Rub on furniture with woolen cloth, let dry, rub
with a dry woolen cloth.

Falling Hair! Mix one part of oil of lemon to 10 parts water.
Apply daily.

Deodorant and Moth Blocks! Mix together 3 parts colorome and
100 parts paradichlorbenzine. Melt and pour into molds.

Felt and Suede Cleaner! Carbon tetrachloride.

Eye Lotion! Dissolve 6 ounces sodium tetraborate into one
gallon of water.

Silvering Compound! Mix together one part nitrate of silver
with 3 parts cyanide of potassium; add water to make thick
paste. Rub on copper, brass, etc., with cloth.

Auto Radiator Cleaner! Sodium bisulphate. Pour 12 ounces in
radiator and run car for two hours. Drain and flush well.

Fly Killer! Dissolve 1-1/2 ounces formalin, 6 ounces sugar, and
100 ounces water.

Air Freshener! Mix 4 parts water soluble perfume oil in 124
parts plain water.

Valve Grinding Compound! Mix fine powdered pumice with
petroleum jelly.

Poison Ivy Remedy! Two ounces potassium permanganate with 40
ounces water.

Bath Oil! Mix 98 parts sulfonated olive oil with 2 parts
perfume oil.

Moth Paper! Melt together 4 parts naphthalene and 8 parts
paraffin wax. Paint on paper while still warm.

Bed Bug Killer! Mix equal parts wood alcohol and creosote.

Aluminum Cleaner and Polish! Two ounces borax in 1 pint water.

Cuticle Remover! Thirty ounces potassium hydroxide, 5 gallons
water, 100 ounces glycerine.

Soapless Oil Shampoo! Mix 100 parts sulfonated castor oil and 1
part perfume oil.

Toilet Bowl Cleaner! Potassium acid sulphate.

Concrete Cleaner! Dissolve 3 pounds metasilicate in 1 gallon
hot water. Use with broom.

Type Cleaner! Mix half pint naphtha in 1 quart of carbon
tetrachloride.

Auto Dry Cleaning Spray! Mix 1 pint paraffin oil and 1 quart
cleaner's naphtha.

Nail Polish Remover! Mix 6 parts acetone with 4 parts ethyl
acetate.

Brilliantine! Mix 99 parts light white mineral oil and 1 part
perfume oil. Let stand 48 hours, then filter.

Varnish for Maps! Add 2 ounces castor oil to 2 quarts collodion.

Fluid for Writing on Blueprints! Mix 12 ounces TSP in 1 gallon
of water.

Almond Flavor! Mix 1 part oil of bitter almond to 49 parts
sherry wine.

Banana Flavor! Mix 8 ounces banana flavor with 1 gallon of
edible corn oil.

Hydraulic Brake Fluid! Mix equal parts castor oil and denatured
alcohol.

Pine Oil Disinfectant! Mix 1 part rosoap and 6 parts pine oil.

Ribbon and Pad Ink! Mix glycerine and small amount of aniline
black. Apply one drop on each inch of ribbon, rewind and let
set for several days.

Silk Hosiery Saver! Mix 1 ounce powdered alum into a quart of
water. Soak hosiery in solution 15 minutes and dry. Rinse in
water several times and dry.

Meat Tenderizer! Mix 17 ounces papaya juice into 1 gallon of
water. Sprinkle on meat, pound lightly, let stand 30 minutes.

Drain Pipe Cleaner! Sodium hydroxide.

Liquid Cement! Mix 1 gallon of waterglass with 2 quarts of
water. Heat and gradually add 1 pound of shellac, stirring
until completely dissolved. Use on cardboard, wood, crocker,
glass, etc.

Cockroach Killer! Mix equal parts Plaster of Paris and oatmeal.
Sprinkle on roach trails.

Itch Ointment! Mix thoroughly one part ointment of nitrate of
mercury and 4 parts of balm oil.

Mosquito Repellent! Ethyl hexanediol sprinkled around breeding
areas.

Writing Ink! Pulverize and mix 16 ounces nut gals with 7 ounces
of gum arabic. Mix into 6 quarts of warm water. Keep in
airtight bottles.

Plastic Wood! Mix powdered wood flour with enough acetone to
make a stiff paste.

Sweet Pea Toilet Water! Dissolve 72 ounces of oil of sweet pea
into 27 gallons of alcohol and add 11 gallons of water.

Face Powder! One part powdered French chalk and 3 parts talcum
powder.

Astringent! Mix 2 ounces aquaresin G.M.C. in 1 gallon of water.
Let stand overnight.

French Bubble Bath! Mix 4 parts snowflake crystals with 1 part
virifoam-A. Add perfume oil to scent.

Wave Set! Soak 2 pounds gum jauri in 20 gallons of water
overnight, dissolve, add perfume and color to suit.

Perfume Extract! Dissolve 1 part perfume oil in 10 parts
alcohol. Allow to stand several days in tightly corked bottle,
then filter.

Renew Auto Batteries! Dissolve 1 ounce epsom salts in warm
water for each cell.

Spark Plug Cleaner! Use household ammonia.

Motor Oil Reclaimer! Boil 4 gallons used oil, add 1 pint
silicate of soda and stir 10 to 15 minutes. Let settle 5 to 7
days.

Gun Oil! Clear mineral oil.



NOTE: It should be remembered that any chemical can be very
dangerous when used or handled improperly. For this reason, the
seller of these formulas IS NOT responsible for any mishaps
associated with these formulas. THEY ARE SOLD AS INFORMATION
ONLY!







HOME BREW

You will need a 5-gallon crock, one quart of red top malt, 2
cakes of yeast, 5 pounds of sugar and 4 gallons of water.

First heat 2 gallons of water in the crock pot. Next stir in
the malt and 5 pounds of sugar. When dissolved, cool down with
other 2 gallons of water. Then add 2 cakes of yeast. Keep
crock in warm place for 3 to 4 days - till foam settles - then
bottle.




BEEF JERKY

5 lbs. or more of lean, long grain meat, flank steak,
cut 1/4" x 1"

Liquid Smoke
Lawry's Seasoned Salt
Garlic Salt
Table Salt
Coarse Black Pepper
Sugar

Generously apply liquid smoke with pastry brush on pieces laid
out flat on large surface. Sprinkle on remaining ingredients
generously but sugar sparingly. Marinate in covered bowl 8
hours. Place on oven rack flat and touching. Gas oven: have
on pilot and oven light only. Electric: set at 100 to 125
degrees. Dry for 18 to 36 hours. Prop oven door open with
knife.


Fat Loss 4 Idiots






HOW TO GET FREE CELEBRITY AUTOGRAPHS

How To Make Your Own Baby Food




How To Make Your Own Baby Food


Making your own baby food will ensure that what your child is
eating is fresh, nutritious and free of additives. By making
your own baby foods, you'll be saving money, up to 50%. And to
top it off, it's easy; making baby food at home is probably a
lot less time-consuming than you may have thought.

In order to make your own baby foods, you'll need something to
cook in. A steamer basket is cheap and by cooking fruits and
vegetables in it, you'll be sure of keeping the nutrients in the
food, instead of in the cooking water.

To puree your foods, you can use a fork, a food mill or blender.
A blender quickly purees almost anything into the finest
consistency. When your baby first starts on solids, you'll be
pureeing things to a very fine consistency and, as baby gets a
little older, you will make foods a little coarser.

You may wish to buy a food mill which comes in large and small
sizes. It is very handy and inexpensive. The food mill strains
most cooked foods to a very smooth consistency, although meats
can be a problem as they will have a coarser texture.

As babies are susceptible to digestive upsets, you'll want to
take note of the following tips concerning the handling of foods:

- always work with clean hands.

- always use clean utensils.

- prepare foods immediately upon removing them from the
refrigerator.

- freeze immediately after cooking any foods you want to store.

You can prepare large amounts of foods at once and freeze them.
Take your prepared foods and plop by spoonfuls onto a baking
sheet. Freeze the plops right away and then take them off the
sheet when they are frozen and put them into plastic bags.
Label and date. You can also freeze the food in plastic "pop
out" ice cube trays. Small tupperware jars with lids serve the
same purpose and stack easily. Frozen baby foods can be stored
for up to two months.

When you take frozen foods out for baby, warm the food in a cup
placed in a saucepan of boiling water with a lid on.

Cereals are typically the first foods given to a baby because
they contain lots of iron. You can buy the commercial baby
cereals, or prepare your own, by running oatmeal through your
blender, for instance.

Fruits are generally given next. Except for raw, mashed banana,
you will need to cook all other fruits till they are soft.

Try making your own applesauce and pearsauce; don't add any
sugar, as these fruits are sweet enough on their own. You can
also peel peaches, plums and apricots and boil or steam them.

Use fresh vegetables whenever possible in order to provide the
best nutrition and flavor for your baby. Frozen vegetables are
better to use than canned. Steaming vegetables is the best
method of preparation. Carrots and sweet potato are two popular
choices to begin with.

Yogurt, mashed cottage cheese, mashed pumpkin, baked potato,
avocado and tofu (oriental soy bean curd) are all popular with
babies. One good idea is to blend together cottage cheese,
banana and fresh orange juice - delicious!

Meats should be added slowly. They can be boiled or broiled,
then put in the blender with a little milk and perhaps banana or
cream of rice to get the right consistency. Chicken is
generally the first meat baby is introduced to and usually goes
down fairly well.

There is no rush to start your baby on solid foods. Milk is his
most important food. Your doctor's recommendations and your own
intuition will help you to know when to begin introducing solods
to your baby's diet. Always remember to be patient with your
baby and allow at least a few days between newly added foods to
make sure baby doesn't suffer any reactions.

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How To “FIRM AND FLATTEN YOUR ABS”


Home Made Italian Lasagne

(3 - 4 Servings)

1 onion
1/4 cup olive oil
8 oz. ground beef
1 tsp. salt
1/2 tsp. white pepper
5 tbsp. red wine
1 tbsp. tomato paste
6 tbsp. whipping cream
pinch dried oregano
1-1/4 lb. lasagne
1/4 cup butter
pinch ground nutmeg
1/4 cup grated Parmesan cheese





Peel and dice onion. Heat oil in pan and fry meat and onions for
5 minutes, until brown. Add salt, pepper, wine, and tomato paste
and cook until thick. Stir in cream and oregano.

Cook lasagne in boiling water until just tender. Drain and rinse
under cold water. Dry with paper towel.

Arrange lasagne and meat sauce in layers in greased ovenproof
dish, ending with a layer of lasagne. Dot with butter and
sprinkle with nutmeg and grated cheese. Bake at 350 degrees for
10 minutes.


FAT LOSS 4 IDIOTS


Recipe Wizard Bonus Recipe:

Grandma's Grape Moonshine Wine Recipe:


2 - 12 oz. cans frozen grape juice

3 1/2 cups of white granulated sugar

1/3 cake of yeast (Fleishmann's is best)

a large Balloon and some strong string

one Gallon Jug


First, set the grape juice out to thaw, until slushy. Next, mix
the sugar thoroughly in with the grape juice. Pour the sugar
and juice, into the gallon jug.

Dissolve the yeast in a cup of lukewarm* water and add to the
juice mixture in the gallon jug. (*If water is too warm, it will
kill the active ingredient in the yeast that causes
fermentation.) Mix everything thoroughly. Now add just enough
lukewarm water to fill the gallon jug up to about 2 inches
below the neck. When this is done, place the balloon over the
top of neck and secure tightly with string. Note! This must be
an air tight fit... If you have followed all directions
carefully, the balloon will soon start to expand with the gas,
caused by the fermentation. Store the mixture in a cool (but
not cold) area, 60 to 75 degrees is ideal, for a period of from
3 to 6 weeks.

Check the balloon every other day. If the balloon expands too
large, untie and allow the gas to escape and then retie, but be
sure to retie tightly to make it air tight again. When the
balloon ceases to expand, the wine is done.

NOTICE - Do not bottle the wine before it is done. Working
wine (fermenting) can explode a bottle from the gas pressure of
fermentation.

Strain your wine with a cheese cloth or a tea towel and pour
into a bottle, using a snap-on type of cap or use a cork. Store
bottles on their sides in a cool, dark place. All that's left
now to do, is ENJOY YOURSELF.


Tuesday, July 11, 2006

WET BURRITTOS





WET BURRITTOS
1 lb. ground beef
1/4 cup chopped onion
salt and pepper, to taste
1 pkg. dry taco seasoning mix
1 cup water
1 can refried beans
2 tbsp. margarine
2 tbsp. flour
1 cup milk
1 can enchilada sauce
1 large can tomato sauce
lettuce
2 medium tomatoes
sour cream
tortillas
grated cheddar cheese

Brown and drain ground beef with chopped onion and salt and
pepper. Add taco seasoning mix, water and refried beans.

In saucepan combine margarine, flour, salt and pepper to

taste.
Make a paste and add milk all at once. Bring to a boil until
thick, stirring frequently. Add enchilada sauce and tomato
sauce. Bring to a boil and turn off.

Chop up lettuce into fine strips; chop up tomatoes into

pieces.
Fill flour tortillas with about 1/4 cup hamburger mix,

chopped
lettuce, tomatoes and 1 tbsp. sour cream. Roll up tortillas

and
place in a lightly greased 9x13 pan. Fill all tortillas to

make
a single layer in pan. Pour tomato mixture over tortillas.

Top
with thick layer of grated cheddar cheese.

Bake at 325 degrees for 30 minutes or until heated

thoroughly.


Fat Loss 4 Idiots


RECIPE WIZARD: BONUS



Publish Your Own Best Sellers: Cookbooks!



Publish Your Own Best Sellers: Cookbooks!


Every year, cookbooks are high on the list of the nation's
best sellers. There are tens of thousands of them sold each
year with no suggestion of any weakening of the market.
Trouble is, there are so many cookbook writers and publishers
that the odds of any one particular cookbook becoming a best
seller are not much better than a new novel. But, it can be
done!

Two things that make cookbooks different from other projects
are subject matter and author recognition. Prospective buyers
don't have to read part of several chapters to see what the
book is about, and the author of a cookbook need not be a
world famous chef -- so long as the recipes sound desirable.

Basically, there are three approaches to this business:

1. Accumulate recipe collections and have them published.

2. Publish recipes for organizations.

3. Print private recipe collections.

The first category is the collection and publication of recipes
from any sources where you are he publisher, author and/or editor.

The recipes can be in virtually any category (diet, ethnic,
geographical area, beef, vegetarian, all desserts, etc.).

Don't overlook recipes for specific groups, such as diabetics
or those allergic to milk products. They can be your recipes,
from your family cookbook, purchased, or collected by many
different legitimate means.

About the only major"no-no" in this area is to copy one from
a copyrighted publication. Aside from satisfying yourself that
the recipes are accurate and actually produce the desired
results, it is usually necessary to convert some of them so
that they all produce about the same number of servings
(e.g., 1 or 2).

This would be especially important in a cookbook for singles
or dieters. There are computer programs that automatically
convert recipes to a desired yield (one is Meal Master, a
Shareware program available from most any computer user club.

A recipe for 12 loaves of bread would be too big for the
average home recipes book. So all the ingredients (cups,
teaspoons, tablespoons, etc.) need to be cut by about five
sixths and still be in recognized recipe terms (no easy task
for the average person without a Ph.D.

When publishing your own cookbook, the greatest challenge
is selling it.

There are an awful lot of cookbooks on the market today, so
if you are to compete successfully you must offer something
different. It must be something calculated to meet (or create)
a demand so people will want to buy it.

The "trick" is to convince potential buyers that your cookbook
has recipes they want, don't already have and that other
cookbooks don't offer -- at least in the same form yours.

Probably the best way to prepare yourself to come up with a
novel approach is to study what is selling currently and in
particular, how it is being sold. Check the book stores,
advertisements and offers you see in supermarkets and
department stores. What do they cover, and more importantly
what DON'T they cover.

The third option is to "publish" a private family cookbook.
Here, you would gather recipes from one or more members of
the family and arrange them into a collection.

Make sure to get comments for each one: who's favorite dish;
where it came from, or interesting remarks -- anything that
will help make the cookbook truly "family." The recipes
should be arranged by category, and there should be good
representation in each section to produce a well-balanced
product.

Naturally, the easiest way to compile such a cookbook would
be on a word processor or desktop system. It would be extra
nice to include illustrations (from clip art), and the cover
and at least the main title page should be highly personalized.
It could bear the family name and "grandma" as the author,
for example:

The Jones Family Cookbook, edited by
Sally Jones-Smith

Then, each section title page could have a cute comment, so
that the complete product would reflect as many members of the
family as possible. The initial copy would be for mom (or
grandma), but as you might guess, there would be ample
opportunity for extra copies -- for the in-laws, cousins, and
of course, one for each daughter when she marries!

Charges for this type of cookbook would be for your time and
expertise as well as the amount and type of materials used.
The pages can be plastic covered; it could be printed on a
color printer, the covers could be embossed or hand done and
inserted under the plastic on a three ring notebook -- and
many other possible combinations.

One (of many) idea for an inexpensive but impressive cover
is to obtain a good (high contrast) black and white picture,
silhouette or drawing of the lady, couple or family involved
and use that as a centerpiece, around which you place clip-art
and/or rub-on letters to make a "master."

This could then be copied and inserted under plastic on a
three-ring notebook. It is also possible to purchase decorated
sheets to which you can add the photograph or drawing. And, if
you have or can use the services of a good desktop publishing
system, there are many other options easily within your reach.

Your profit will not be on the first book. You should just
about break even on it (e.g. get paid for your time and
materials). Your profit will come from sales of duplicates --
for sisters, uncles, in-laws and for daughters and daughters-
in-law when they marry. Once the family owns a single copy of
this Heirloom, they will want to pass it along -- especially
when they learn that additional copies are half price!

This particular option has an additional potential profit
source: when you prepare the Jones's cookbook, you will
undoubtedly "save" it onto a disk that cost a quarter or so.
There is no need to erase this disk -- just file it, and let
the customers know you have it and can update, re-issue or
add to it whenever they wish.

For example, you can add a page or two of recipes from the
newer family members (along with their comments); correct a
mistake in one already printed, or you can run off another
complete copy whenever you wish. You would make enough on
one correction or page addition to more than pay for the 25
cents you have invested in the disk -- and plenty more when
they want more copies!

Within these three major divisions are countless other
variations that could never be covered in one volume -- in
fact, you may well come up with a new one that does great.
Some try to sell recipes one or two at a time, other group
them by desired result (diet), food groups (all meat, game,
vegetarian), health (salt free), ethnic (soul food),
nationality (Hungarian), regional (Midwestern), special
groups (senior citizens, Toronto TeeTotalers), or specific
courses (all salads). Cookbooks can be all inclusive (large
volumes) or short, inexpensive booklets for specialties.
They can be loose-leaf or bound, large or small.

Note the advertisements that keep appearing over and
over -- as compared to those that appear and then disappear.
For example, there are ads in the National Enquirer for one
or more "special" recipes, as many others for cookbooks,
collections and special purpose diets.

Ads that appear only once or twice indicate that they don't
work (the ads cost more than they bring in). The problem can
be the product, pricing, wording of the ad, or the fact that
there simply isn't sufficient demand for what is being
advertised. You will have to make that judgement, but it can
be made easier by using a little logic.

if a diet food ad disappears, it is not because the demand
for the diet food was "reduced" (sorry "bout that!), so it
must be the price, wording or marketing method. You can
eliminate price if the item wasn't overpriced and marketing
if there are many other ads in the same publication that do
seem to "pull." In this case, the wording of the ad was the
culprit -- hopefully, you can spot the problem and avoid it
when you write and place yours!

Many printers will be glad to publish and promote your
cookbook -- but very few (probably none) will be willing to
do so on a percentage basis -- they will want their money
"up front!"

You can probably get several quotes on printing a certain
number of copies, which will help equip you to get a pretty
good printing price --obtain perhaps 5,000 copies at a dollar
or less per copy. But the real job is selling them.

Many printers will give you a package price for printing and
promotion, but you can't be sure of just what their idea of
"promotion" is. Most of them will send out sample copies and
price lists and then wait for the orders to come in. If they
come in, you do fine. If they don't -- well, the printer kept
his part of the bargain!

As a general rule, unless you have the funds to spare, it is
best to promote your own cookbook. You do that by sending copies
and price lists to possible buyers, by advertising it, personal
appearances,fair booths (samples of its cuisine), giving it
away as prizes, running specials or any other way you can think
of!

The second method is to publish a cookbook with a "guaranteed
readership." That is, collect recipes from individuals, list the
names of the contributors, and sell copies to them! This is not
as far fetched as it might seem at first.

An example is a recipe book for a church group or club, where
the completed cookbook is purchased by the recipe contributors
as well as other members of the congregation or club -- to
raise money, and also promote the organization.

As the promoter of such a cookbook, you collect, edit and
organize the cookbook, arrange for printing, and then help
sell it (both within and outside the organization) for a fee
or percentage of sales.

Or, you could promote a community cookbook featuring the
cuisine of your area, and again giving credit to contributors
(credits help ensure sales). In this case you may not need to
share your profits with anyone, yet people whose names are in
the book will buy it, as well as those who want to "support
the city."

Although there are thousands of possibilities as to the content
of a cookbook, consider something like all "southern fried
chicken" recipes; meals for RV park potlucks, Cook County
Cuisines, or Lake Charles Fish Recipes.

Still another possibility would be a booklet for the band-
boosters, Soccer Moms or a collection of recipes from senior
citizens, with a percentage of the proceeds going to their
organization. The latter might include family heirlooms that
will be lost if they aren't preserved in your cookbook!

Perhaps the most inexpensive way to produce a small number
(less than 500) cookbook is to prepare your pages for reduction
onto legal sized paper.

Four typewritten sheets can fit on one sheet of 8 1/2'x 14"
paper if they are reduced in size and placed side by side on
the 14" width.

The legal size paper is then folded and stapled to form a
booklet 8"high by 7" wide.

The page numbering can be tricky in this system, but a copy
or booklet service can advise you how to number the pages once
they know how many pages the booklet will have.

You should be able to produce this type of booklet, complete
with a stiff paper, titled cover for 3 - 5 per page.

When having small jobs printed, always check with both copy
services and printers for the best deal.

The bottom line in successful cookbook publishing is to plan
carefully and know exactly what you what to do before beginning.
Plan what type recipes you want to feature and consider who
would be most interested in buying them. Next, figure the best
way to attract those potential buyers to your product.

Work on your recipes until you are certain they are just the
way you want them, then design a cover for your book, have
them printed, and start advertising.

One problem that can surface in this business is bad recipes --
those that have not been tested and tested by someone who knows
food.

Sometimes small publishers run recipe contests and get
hundreds of recipes for good (looking) dishes -- but they won't
all TASTE good! After all, they were sent in by various people,
some of who undoubtedly jotted down something from memory, and
others who just copied them. The warning here is to include only
recipes in your cookbook that you KNOW are good.


BUSINESS SOURCES

OLSON PUBLICATIONS, INC.,Box 1208, Woodstock, GA 31088,
404/928-8994. Publishes monthly FOOD PEOPLE for the retail
food industry (not restaurants).

ELM SERVICE MARKETING, 2132 Forden Ave.,Madison, WI 53784.
Publishes FOOD SERVICE MAGAZINE for the food service industry
and INDEPENDENT RESTAURANTS for prepared food retailers.

MARATHON INTERNATIONAL PUBLISHING CO.,Box 33008, Louisville,
KY 40232. Wholesale cookbooks for mail order sales (drop-ships).

METANOIA CORP.,Box 267, Fon du Lac, WI 54935, 414/923-3700.
Publishes COOKING FOR PROFIT, monthly trade magazine for food
service operations.

PENTON, INC.,1111 Chester Ave.,Penton Pl.,Cleveland,
OH 44144, 216/696-7000. Publishes RESTAURANT HOSPITALITY,
trade magazine for restaurant owners.

SPEEDIBOOKS, 23680 Miles, Cleveland, OH 44128. Printer of
booklets (from 3 cents each).

PUBLIC BRAND SOFTWARE, P.O. Box 51315, Indianapolis,
IN 46251. 80/626-DISK (IN-800-727-3456). Free catalog of
public domain software -- includes several menu and recipe
programs.

EPISOFT SYSTEMS, Suite 143, 1321 SE Everett Mall Way,
Everett, WA 98204. Offers MENU MASTER -- program that converts
servings. Licensed version - $35

PC-SQUARED, P.O. Box 1610, Morgan Hill, CA 95037. Offers
PC-RECIPE, program for recipes.

VANTAGE PRESS, 516 W 34th St.,New York, NY 10001.
"Vanity" printer -- prints and/or promotes books for a fee.

R.R. DONNELY & SONS, 2223 Martin Luther King Dr.,
Chicago, IL 60616. Book publisher.

KINGSPORT PRESS, INC.,Box 711, Kingsport, TN 37662.
Book printer.

INTERSTATE BOOK MFG. CO., 2115 E. Kansas City Rd.,37662.
Book Printer.

THE KELSEY CO.,Box 941, Meriden, CT 06450, 203/235-1695.
Printing supplies (reliable authority on printing).

DOVER PUBLICATIONS, INC.,31 East 2nd St.,Mineola, NY 11051.
Discount books, clip art, stencils, etc.

QUILL CORPORATION, 100 Schelter Rd.,Lincolnshire, IL
60917-4700, 312/634-4800. Office supplies.

NEBS, 500 Main St.,Groten, MA 04171, 800/225-6380.
Office supplies.

IVEY PRINTING, Box 761, Meridan, TX 76665. Letterhead:
400 sheets plus 200 envelopes _ $18.

ZPS, Box 581, Libertyville, IL 60048-2556. Business
cards (raised print - $11.50 per K) and letterhead stationery.
Will print your copy ready logo or design, even whole card.

WALTER DRAKE & SONS, 4119 Drake Bldg.,Colorado Springs,
CO 80940. Short run business cards (250 for $5), stationery,
etc.,Good quality but little choice of style or color. Can be
difficult to deal with (they are a "short-order" mail order
house).

Texas Spicy Hot Barb Q Chicken

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Texas Spicy Hot Barb Q Chicken
3/4 cup vegetable oil
2 cups of fine chopped onion
6 cloves of minced garlic
2 cups of water
1 can (12 ounces) tomatoe paste
1 cup packed brown sugar
3/4 cup apple cider vinegar
1/2 cup molasses or sugar
1/4 cup worcestershire sauce
2 tablespoons of hot sauce
2 teaspoons chili powder
1/2 teaspoon of ground red pepper




DATA PROCESSING JOBS ONLINE



STEPS:
1. Heat oil in large skillet over med-high heat 1 min. Add oinion: cook and stir 8-10 mins or until onion begins to brown. Add garlic: cook 2 mins or until
onion is golden.
Add remaining ingredients. Stir with wire wisk until well blended. Reduce heat to med-low; simmer 15 mins, stirring occasionally. Cover and remove from heat. Cool 30 mins.
2.Spoon into labled 12 ounce containers.Store refrigerated up to 3 wks. Serve with chicken,beef or pork. makes 5-5 1/2 cups

California Baby Back Ribs

California Baby Back Ribs


1 cup ketchup
1/2 cup molasses or sugar
1/4 cup cider vinegar
1/4 cup dijon mustard
2 tablespoons wortcesterhire sauce
1 teaspoon garlic powder or chopped raw garlic
1 teaspoon of hickory smoke or cooking oil (optional)
1/4 teaspoon ground red pepper
1/4 teaspoon hot pepper suace
4-6 pounds baby back ribs

Fat Loss 4 Idiots




Steps

1.Prepare grill for indirect cooking, while coals are heating combine all ingredients
except ribs in large bowl. mix well. Place ribs on grid over med hot coals. cook
ribs 40-45 mins or until they begin to brown, turning occasionally.

2.Once ribs began to brown, begin basting them with suace. Continue to cook and
baste ribs with sauce an additional 1 to 1 1/2 hrs or until tender
and cooked through.



Makes 4-6 servings
note: do not baste during last 5 mins of grilling.


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3 Easy Stew Recipes For Crockpots



Let's have stew tonight! Here are 3 easy and very different recipes for stew you can make in your crockpot.

Recipe #1 - BARBEQUE BEEF STEW


* 2 lbs. stew meat
* 3 tbsp. oil
* 1 c. onion, sliced

* 1/2 c. green pepper, chopped
* 1 lg. clove garlic
* 1/2 tsp. salt
* 1/8 tsp. pepper
* 2 c. beef stock
* 1 can (8 oz.) tomatoes
* 1 can (4 oz.) mushrooms
* 1/3 c. barbecue sauce
* 3 tbsp. cornstarch
* 1/4 c. cold water

Saute onion, pepper and garlic in oil. Add salt, pepper, beef stock, tomatoes, mushrooms and barbecue sauce. Cook in slow cooker/Crock Pot on low heat 8-10 hours. Mix cornstarch, cold water and thicken before serving. Serve over hot cooked rice.


Recipe #2 - BRUNSWICK STEW


1 Chicken, 3 lbs, cut up
2 quarts Water
1 Onion, chopped
2 cups Ham; cooked, cubed
3 Potatoes, diced
2 cans Tomatoes; 16 oz, ea, cut up
10 ounces Lima beans, frozen and thawed
10 ounces Corn; whole kernel, frozen, partially thawed
2 teaspoons Salt
1 teaspoon Sugar
1/4 teaspoon Pepper
1/2 teaspoon Seasoned salt

In a slow cooker/Crock Pot combine chicken with water, onion, ham, amd potatoes. Cook covered on LOW for 4 to 5 hours or until chicken is done. Lift chicken out of pot; remove meat from bones. Return chicken meat to pot. Add tomatoes, beans, corn, salt, seasoned salt, sugar and pepper. Cover and Cook on HIGH 1 hour. Makes 8 servings.





Recipe #3 - CROCKPOT CHICKEN STEW


2 lb Chicken breasts/skinless Boneless/ cut in 1" cubes
2 c Fat-free chicken broth
3 c Potatoes; peel, cube
1 c Onion; chop
1 c Celery; sliced
1 c Carrots; sliced thin
1 ts Paprika
1/2 ts Pepper
1/2 ts Rubbed sage
1/2 ts Dried thyme
6 oz No-salt-added tomato paste
1/4 c Cold water
3 tb Cornstarch

In a slow cooker, combine the first 11 ingredients; cover and cook on HIGH for 4 hours. Mix water and cornstarch until smooth; stir into stew. Cook, covered, 30 minutes more or until the vegetables are tender.

About the Author: Kara Kelso is the mother of two, and owner of http://www.Idea-Queen.com. For more quick and easy recipes, visit: http://www.idea-queen.com/recipes-for-mom.html

Article Source: http://EzineArticles.com/?expert=Kara_Kelso

Summer Time BBQ Recipes




The summer is a perfect BBQ time across the US. BBQ is a great crowd pleaser and is sure to bring the family together. Here is an easy BBQ ribs recipe and some quick tips to make sure your BBQ experience is safe and fun.

First, to keep things safe:




1. Defrost meat before cooking so you get even cooking and do it in the fridge.

2. Marinate food in the refrigerator and don’t reuse the marinade unless you boil it first

3. Do not serve cooked meat in the same plate you had the raw meat (unless you clean it before re-using it)

4. Don’t bring out the meat until you are ready to cook to avoid leaving it a prolonged time in hot temperatures before cooking.

Make sure you follow the safety tips and you will have more fun during the summer cookouts. My summer is going great. BBQ’s are a big reason for that. One of my favorite dishes is an easy BBQ Ribs recipe. To make great ribs easily we need to follow these tips:

1. Marinade the meat or rub in the seasonings at least 1 hr before cooking more is better but if it’s done too long, unless it’s a tough cut, you could overpower the meat. Anywhere from one to six hours is good enough.

2. Grill ribs bone side down until the bones start to separate from the meat without turning. This is a key point that helps produce tender ribs.

3. Brush BBQ sauce or any sauce that has sugar only at the tail end of cooking.

4. Allow the ribs to sit for 10 minutes before eating or cutting this helps the meat stay juicy.

5. Use tongs to handle the meat forks will pierce the meat and allow the juices to escape. Piercing the meat reduces the flavor and moisture of the meat.

You can try this tips this weekend or the next time you grill ribs and you will see and taste the difference. In order to do that you need this simple recipe that’s great tasting:

6 pounds pork spareribs

1 tblsp red pepper flakes

2 tblsp Adobo or Seasoned Salt

1 tsp fresh ground black pepper ( use less to taste if using adobo)

A barbecue sauce you like

Combine red pepper flakes, Adobo and black pepper. Rub mixture all over ribs; cover ribs and marinate in refrigerator at least 2 hours. Grill ribs over low heat, bone side down until the meat separates from the bone, approximately 1 hour. Apply your favorite barbecue sauce and cook for another 15 to 30 minutes turning the ribs frequently to avoid burning the sauce. Serves 6 to 8.

There you have it an easy BBQ ribs recipe and some tips to make sure you wow your family and guests.

To learn more visit Hugo Felix at The Minute Gourmet, making great cooking easy, today! Also visit Hugo’s blog at http://hugoseats.blogspot.com/ for some lively discussion on making fast cooking great.

Article Source: http://EzineArticles.com/?expert=Hugo_Felix

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Monday, July 10, 2006

Aunt Kizzies Meat Loaf

Aunt Kizzies Meat Loaf

Recipe makes 2 loaves
Freeze 1 for baking later


1 and 1/2 dried mixed bread pieces (packaged croutons work well)
1 cup canned evaporated milk
2 large eggs lightly beaten
2 and 1/2 pounds lean ground beef
1/2 pound ground sausage (bulk suasage)
1/2 cup grated or chopped raw carrot (optional)
Topping: 2 stips bacon
Sauce:2 tablespoons flour
1/2 cup chopped fresh parsley
1 tablespoon each garlic salt
1/2 teaspoon each dried thyme dried basil and italian seasoning
1/4 teaspoon ground black pepper
4 table spoons ketchup
1 (10 3/4-ounce) can beef broth




Steps:
1. Preheat oven to 400F In a large mixing bowl, soak bread pieces in evaporated milk until soft and fluffy.Add eggs,ground beef,ground suasage,raw carrot and chopped fresh parsley.mix in seasonings. Divide mixture between two foil 8x 37/8x23/8-inch loaf pans. Top each loaf with 1 strip of bacon and 2 tablespoons ketchup.
2. Place pans in oven and immediately lower tempature to 325f bake for 1hr remove loaves from pans to warm platter and allow to stand for 10 minutes before slicing.
3. Pour the pan juices into a small saucepan and (off the heat) stir in 2 tablespoons of flour.Add beef broth and bring to a simmer while whisking.
When the sauce boils and thickens, thin with water as needed.



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Sunday, July 09, 2006

Texas Barbecued Beans

1. 1 (55 ounce) can of brick oven beans
2. 2(16 ounce) cans pork & beans
3. 1 (15 ounce) can of drained black beans
4. 4 medium onions
5. 3/4 cup firmly packed dark sugar
6. 1/2 cup dijon-style mustard
7. 1/2 cup dark (unsulfured) mollasses
8. 3 tablespoons of worcestershire sauce
9. 6-8 shakes of tabasco sauce










Step 1. place all the beans in a 5- to 6 quart oven-proof casserole,bean pot or crockpot. Cut off the root and stems ends of the onions, then cut each into eighths
through the center. Add the onion sections to the beans along with the brown sugar, mustard, molasses,worcestershire sauce and tabasco sauce.Stir to blend.
Step 2. Bake in oven or crockpot at 350f for 2 hrs then reduce reduce heat to between 200f and 250f continue cooking 4-5 hrs until thickened to your taste. Stir mixture from time to time.


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BRANDIED PUMPKIN CHEESECAKE

Crust:

1-1/2 cups graham cracker crumbs
1/2 cup butter or margarine, melted
1/4 cup sugar


Filling:

2 (250 g) pack cream cheese at room temperature
1 (125 g) pack cream cheese at room temperature
1 cup sugar
4 medium eggs
1 (14 oz.) can pumpkin (no spices added)
2-1/2 tsp. ginger
1 tbsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. cloves
1/3 cup brandy
whipped cream
preserved ginger

For crust, combine crumbs, sugar and butter in a bowl and mix
well. Press crumb mixture firmly into bottom of 10 inch spring
form pan and 2 inches up sides. Bake in moderate oven, 350
degrees for 10 minutes.

For filling beat together cream cheese and sugar until light and
fluffy. Add eggs, one at a time, beating well after each
addition until smooth and creamy. Add pumpkin, ginger, cinnamon,
nutmeg, cloves and brandy and mix until well blended. Pour
cheese mixture into crust and bake in slow oven, 325 degrees,
for 50 or 60 minutes, or until well risen. Turn off heat and let
cheesecake cool in oven. When cold, decorate top with whipped
cream and sliced ginger.


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Saturday, July 08, 2006

Home Made Pizza

Take 2 cans of hunts tomatoe sauce, refrigerated pizza crust dough; top with mozzarella cheese and pepperoni slices; "add other toppings as desired" bake at 400F for 15 mins





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CHOCOLATE CHERRY CHEESECAKE

CHOCOLATE CHERRY CHEESECAKE

Crust:

1-1/4 cups chocolate wafer crumbs (about 18 wafers)
2 tbsp. sugar
3 tbsp. melted butter or margarine


Filling:

2 (250 g or 8-oz) packages cream cheese
1 (125 g or 4-oz) package cream cheese
1 cup sugar
1/4 cup cocoa
2 tsp. vanilla
1 cup whipping cream
3 medium eggs
1 (19-oz.) can cherry pie filling
2 tbsp. chocolate cherry liqueur (optional)
2 tbsp. sugar
1/2 tsp. vanilla
1/4 oz. grated semi-sweet chocolate

Combine chocolate wafer crumbs, 2 tbsp. sugar and melted butter.
Press into bottom of 9 inch spring form pan. Bake in moderate
oven, 350 degrees, for 10 minutes. Cool. Reduce oven temperature
to 300 degrees.

Have cream cheese at room temperature. Beat in large mixing bowl
at medium speed until creamy. Gradually beat in the one cup of
sugar and cocoa. Add vanilla. Beat in eggs, one at a time. Beat
until smooth. Pour over chocolate crust. Bake in slow oven, 300
degrees, about one hour until center of cake is firm. Remove
from oven and cool to room temperature.

Combine cherry pie filling with liqueur, if being used. Pour
over cooled cheesecake.

Add the two tbsp. sugar and vanilla to whipping cream in bowl.
Whip until stiff. Spoon onto cake, covering evenly. Chill
several hours before serving.

Decorate with grated chocolate. Makes 10 to 12 servings. This
cheesecake freezes well.







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Eating For Life

Eating for LIFE

Eat for life? Eat to improve your chances long and healthy
life? Yes, you can.

At a time when we seem to be overwhelmed by conflicting
diet and health messages, the National Cancer Institute (NCI)
and the National Heart, Lung, and Blood Institute (NHLBI) have
some good news: by making the right food choices, you may
reduce your risk of developing cardiovascular disease and
cancer.

These diseases take the lives of more Americans than all
other illnesses and causes of death combined. Each day, about
three out of every four deaths in the United States will occur
as a result of cardiovascular disease or heart disease (like
heart attacks and strokes) and cancer. This need not be.
Although no diet can ensure you won't get a heart attack,
stroke or cancer, what you eat can affect your health. This has
been shown by research of the National Cancer Institute and the
National Heart, Lung, and Blood Institute (two of this
country's National Institutes of Health), along with the
research of other scientists.

How does a person eat for life? It's easier and more
enjoyable than you might think. The practical ideas in this
booklet show you how to make healthful, tasty, and appetizing
food choices at home and when you're eating out. They are
consistent with the Dietary Guidelines for Americans, published
by the U.S. Department of Agriculture and the U.S. Department
of Health and Human Services. These seven basic guidelines are:

* Eat a variety of foods.

* Maintain desirable weight.

* Avoid too much fat, saturated fat, and cholesterol.

* Eat foods with adequate starch and fiber.

* Avoid too much sugar.

* Avoid too much sodium.

* If you drink alcoholic beverages, do so in moderation.

The first two guidelines form the framework of a good
diet: eat a variety of foods so that you get enough of the
essential nutrients you need, and eat only enough calories to
maintain desirable weight. The next five guidelines describe
special characteristics of a good diet-getting adequate starch
and fiber and avoiding too much fat, sugar, sodium, and
alcohol. Although the guidelines are designed for healthy adult
Americans, these suggestions are considered especially
appropriate for people who may already have some of the risk
factors for chronic diseases. These risk factors include a
family history of obesity, premature heart disease, diabetes,
high blood pressure, or high blood cholesterol levels.

This pamphlet focuses on five guidelines that are
particularly related to the prevention of heart disease and/or
cancer: eat a variety of foods; maintain desirable weight;
avoid too much fat, saturated fat, and cholesterol; eat foods
with adequate starch and fiber; and avoid too much sodium.

Keep in mind that staying healthy requires more than just
good nutrition. Regular exercise, getting enough rest, learning
to cope with stress, and having regular physical checkups are
important ways to help ensure good health. Checkups are
especially important for early detection of cancer and heart
disease. Another important way to reduce your risks of heart
disease and cancer is not to smoke or use tobacco in any form.
Controlling high blood pressure (hypertension) can also greatly
reduce your risk of heart disease and stroke. Remember, three
of the major risk factors for heart disease are largely under
your control. They are smoking, high blood pressure, and high
blood cholesterol.


How Do the Foods We Eat Affect Our Chances of Getting Cancer
and Heart Disease?


There is much still to be learned about the relationship
between the foods we eat and our risk of getting cancer and
heart disease. The NHLBI and NCI are conducting a great deal of
research to find out more about this relationship. There is,
however, a lot that we know now. The relationship of diet to
cancer and the relationship of diet to risk factors for heart
disease are summarized below:


Obesity


* We know that obesity is associated with high blood
pressure, high blood cholesterol, diabetes, heart disease,
and stroke, Extreme obesity has also been linked to
several cancers. This means that if you are obese, losing
weight may reduce your chances of developing these serious
diseases or conditions. If you already suffer from
hypertension and are overweight, weight loss alone can
often lower your blood pressure to normal levels. Because
fat (both saturated and unsaturated fat) provides more
than twice the number of calories provided by equal
weights of carbohydrate or protein, decreasing the fat in
your diet may help you lose weight as well as help reduce
your risk of cancer and heart disease. Today, most
Americans get about 37 percent of their daily calories
from fat. Many experts suggest that fat should be reduced
to 30 percent or less of calories.


Heart Disease


* We know that high blood cholesterol increases your risk of
heart disease, especially as it rises above 200 mg/dl
(milligrams of cholesterol per deciliter of blood). The
evidence is clear that elevated cholesterol in the blood,
resulting in part from the foods we eat and in part from
cholesterol made in the body, contributes to the
development of atherosclerosis, a disorder of arteries
that results in their narrowing and in reduced blood
circulation. This condition can lead to a heart attack or
stroke.



* We know that blood cholesterol levels are greatly
influenced by the amount of saturated fat and cholesterol
found in many of the foods we eat. These raise blood
cholesterol levels. (Of the two, saturated fat seems to be
the major dietary factor which affects blood cholesterol.)
To reduce your blood cholesterol level, it is important to
eat less saturated fat and cholesterol. Saturated fat and
cholesterol are often found together in foods. Saturated
fat in the U.S. diet is provided primarily by animal
products such as the fat in meat, butter, whole milk,
cream, cheese, and ice cream. There are a few vegetable
fats--coconut oil, cocoa butter, palm kernel and palm oils
which are also high in saturated fat. Cholesterol is found
only in animal products eggs, meat, poultry, fish and
dairy products. Plant foods such as vegetables, grains,
cereals, nuts, and seeds do not contain cholesterol. A few
foods are high in cholesterol but relatively low in
fat--for example, egg yolks and liver.

Watch out for items in the grocery store that are labeled
no cholesterol or, contains no animal fat." They may still
contain a large amount of fat or saturated fat. Examples are
peanut butter, solid vegetable shortening, nondairy creamer,
and baked products like cookies, cakes, and crackers. For
people trying to lose blood cholesterol level, these foods
should be chosen less often.

* We know that substituting unsaturated fatty acids (which
are usually liquid and usually come from plant sources)
for saturated fats can help reduce high blood cholesterol.
Safflower, corn, soybean, olive, and canola oils are major
sources of unsaturated fats. The omega-3 fatty acids which
are found in fish and seafood, may have a favorable effect
on blood fat and reduce the risk of heart disease. No one
is sure yet.

* We know that there is an association between too much
sodium in the diet and high blood pressure in some
individuals. Sodium is a mineral that occurs naturally in
some foods and is added to many foods and beverages as
salt or other additives. Most sodium in the American diet
comes from salt. One teaspoon of salt contains about 2
grams of sodium. In countries where people eat only small
amounts of sodium, high blood pressure is rare. We also
know that when some people with high blood pressure
greatly reduce their sodium intake, their blood pressure
will fall. Because Americans generally eat much more
sodium than they need, it is probably best for most people
to reduce the amount of sodium they eat. According to the
National Academy of Sciences, a safe and adequate amount
of sodium in the diet of the average adult is between 1
and 3.3 grams daily.

Some recent studies indicated that the substitution of
monosaturated fats, such as those saturated fats may lower
blood cholesterol.


Cancer


* The National Cancer Institute estimates that about 80
percent of all cancers may be related to smoking, diet,
and the environment.

* The National Cancer Institute estimates that about
one-third of all cancer deaths may be related to the foods
we eat. Studies at the National Cancer Institute suggest
that eating foods high in fiber may reduce risks of
cancers of the colon and rectum. Adult Americans now eat
about 11 grams of fiber daily according to NCI studies.
NCI recommends that Americans increase the daily amount of
fiber they eat to between 20 and 30 grams, with an upper
limit of 35 grams. The NCI also emphasizes the importance
of choosing fiber rich foods, not supplements. Good sources
of fiber are whole grain breads and bran cereals,
vegetables, cooked dry peas and beans, and fruits.

* We know that diets high in fats of all kinds have been
linked to certain cancers, particularly those of the
breast, colon, lining of the uterus, and prostate gland.
Some studies have suggested that fat may act as a cancer
promoter (an agent that speeds up the development of
cancer).

* There is some evidence that diets rich in vitamin A,
vitamin C, and beta-carotene (the plant form of vitamin A)
may help reduce the risk of certain cancers. The evidence
we have about vitamins A and C comes from studies of these
vitamins as they are found in foods. That is why NCI
recommends that you eat a variety of foods rich in
vitamins rather than relying on vitamin supplements. Good
sources of vitamin A include yellow-orange vegetables such
as carrots, winter squash, sweet potatoes and pumpkin; and
yellow-orange fruits such as peaches, cantaloupes and
mangoes. Sources of vitamin C include dark-green leafy
vegetables such as kale, spinach, and watercress; broccoli
and asparagus; and tomatoes. Some fruit sources of vitamin
C are oranges, lemons, grapefruit, peaches, berries, and
cantaloupe.



* There is some evidence that vegetables in the cabbage
family may help protect against cancer of the colon. These
vegetables are also good sources of fiber, vitamins, and
minerals. Cabbage family vegetables include cabbage,
broccoli, cauliflower, Brussels sprouts, collards, kale,
turnips, mustard greens, turnip greens, kohlrabi,
watercress and radishes.


Reducing Your Risk of Heart Disease and Cancer


Based on what we know, the National Heart, Lung, and Blood
Institute and the National Cancer Institute have joined
together to suggest some ways you may reduce your risks of
heart disease and cancer. These suggestions emphasize the need
to eat a variety of foods each day. They also include some
"mealtime strategies" that you can use to plan meals that avoid
too much fat, saturated fat, cholesterol, and sodium, and that
help you to get adequate starch and fiber. These strategies are
consistent with the Department of Agriculture and Department of
Health and Human Services Dietary Guidelines for Americans.
These strategies should encourage you to think about the foods
you eat, how to prepare them, and what food choices you can
make when you go grocery shopping or eat away from home.


The key is following a Choose More Often approach. It
doesn't mean giving up your favorite foods. It means taking
steps to choose more often foods that are low in fat and high
in fiber. For example, if you enjoy eating steak, choose a
low-fat cut such as round steak, trim off the excess fat, broil
it, and drain off the drippings. Pizza? To try a low-fat
version that is rich in fiber, use a whole-grain English muffin
or pita bread topped with part-skim mozzarella, fresh
vegetables, and tomato sauce. And cookies or other desserts? In
many recipes you can reduce the fat, and substitute vegetable
oils or margarine for butter. To increase fiber, use whole
wheat flour in place of white flour.

Here's how the Choose More Often approach works:

Choose More Often:

Low-fat meat, poultry, fish

Lean cuts of meat trimmed of fat (round tip roast, pork
tenderloin, loin lamb chop), poultry without skin, and
fish, cooked without breading or fat added.

Low-fat dairy products

1 percent or skim milk, buttermilk; low-fat or nonfat
yogurt; lower fat cheeses (part-skim ricotta, pot, and
farmer); ice milk, sherbet.

Dry beans and peas

All beans, peas and lentils--the dry forms are higher in
protein.

Whole grain products

Breads, bagels, and English muffins made from whole wheat,
rye, bran, and corn flour or meal; whole grain or bran
cereals; whole wheat pasta; brown rice; bulgur.

Fruits and vegetables

All fruits and vegetables (except avocados, which are high
in fat, but that fat is primarily unsaturated). For
example, apples, pears, cantaloupe, oranges, grapefruit,
pineapple, peaches, bananas, carrots, broccoli, Brussels
sprouts, cabbage, kale, potatoes, tomatoes, sweet
potatoes, spinach, cauliflower, and turnips, and others.

Fats and oils high in unsaturates

Unsaturated vegetable oils, such as canola oil, corn oil,
cottonseed oil, olive oil, and soybean oil, and margarine;
reduced-calorie mayonnaise and salad dressings.

To assure an adequate diet, choose a variety of foods
daily including selections of vegetables; fruits; whole-grain
breads and cereals; low-fat dairy products; poultry, fish, and
lean meat, dry beans and peas. Here are some tips for following
the Choose More Often approach in three important areas:
grocery shopping, food preparation, and eating out.


Grocery Shopping


Focus on variety. Choose a wide selection of low-fat foods
rich in fiber. Include whole grain breads and cereals,
vegetables, fruits, low-fat dairy products, and poultry, fish,
and lean meat. Although the goal is to reduce fat to 30 percent
or less of calories, when choosing foods that do contain fat,
try to choose ones that contain primarily unsaturated fats. For
example, choose an unsaturated-rich margarine instead of
butter; choose vegetable oils.

Read food labels. To help you find foods that are low in
fat and cholesterol and high in fiber, get into the
label-reading habit. Many nutritional labels on packaged foods
show the amount of unsaturated and saturated fatty acids and
the amount of cholesterol and fiber they contain. Check the
type of fat on the ingredients list. Is it an animal fat,
coconut or palm kernel oil high in saturated fat? Or, is it
corn or soybean oil high in polyunsaturated fat? Choose a
product with the lowest proportion of saturated fat. The label
also tells you something else about a product. Ingredients are
listed in order of amount from most to least by weight. So,
when you buy a breakfast cereal, for example, choose one that
has a whole grain listed first (such as whole wheat or
oatmeal).

Pay attention to sodium. Many processed, canned, and
frozen foods are high in sodium. Cured or processed meats,
cheeses, and condiments (soy sauce, mustard, tartar sauce) are
also high in sodium. Check for salt, onion or garlic salt, and
any ingredient with "sodium" on the label. If the sodium
content is given on the nutritional label, compare products and
choose the ones with lower levels.


Food Preparation


Use small amounts of fat and fatty foods. There are lots
of ways to use less fat. For example, when you saute or
stir-fry, use only 1/2 teaspoon of fat per serving. When you
use margarine, mayonnaise, or salad dressing, use half as much
as usual. And, decrease portion sizes of other high fat
foods--rich desserts, untrimmed and fatty types of meat,
poultry with skin, and fried foods, especially breaded foods.



Use less saturated fat. While reducing your total fat
intake, substitute unsaturated fat and oils for saturated fat
in food preparation. For example, instead of butter, use
margarine or vegetable oil. One teaspoon of butter can be
replaced with equal portions (or less) of margarine or 3/4
teaspoon of vegetable oil in many recipes without affecting the
quality. Saturated fat may be reduced even more if you want to
experiment with recipes. Poultry without skin and fish are good
choices because they are often lower in fat and saturated fat
than many meats.

Use low-fat alternatives. Substitute 1 percent, skim, or
reconstituted nonfat dry milk for whole milk. Use low-fat
yogurt, buttermilk, or evaporated skim milk in place of cream
or sour cream. Try reduced-calorie mayonnaise and salad
dressing in place of regular.

Choose lean meat. When you buy meat, choose lean cuts such
as beef round, pork tenderloin, and loin lamb chops. Be sure to
trim all visible fat from meat and poultry and remove poultry
skin.

Use low-fat cooking methods. Bake, steam, broil,
microwave, or boil foods rafter than frying. Skim fat from
soups and gravies.

Increase fiber. Choose whole grain breads and cereals.
Substitute whole grain flour for white flour. Eat vegetables
and fruits more often and have generous servings. Whenever
possible, eat the edible fiber-rich skin as well as the rest of
the vegetable or fruit.

Use herbs, spices, and other flavorings. For a different
way to add flavor to meals, try lemon juice, basil, chives,
allspice, onion, and garlic in place of fats and sodium. Try
new recipes that use less fat or sodium-containing ingredients,
and adjust favorite recipes to reduce fat and sodium.


Eating Out


Choose the restaurant carefully. Are there low-fat as well
as high-fiber selections on the menu? Is there a salad bar? How
are the meat, chicken, and fish dishes cooked? Can you have
menu items broiled or baked without added fat instead of fried?
These are important things to know before you enter a
restaurant--fast food or otherwise. Seafood restaurants usually
offer broiled, baked, or poached fish, and you can often
request butter and sauces on the side. Many steak houses offer
small steaks and have salad bars.



Try ethnic cuisines. Italian and Asian restaurants often
feature low-fat dishes. though you must be selective and alert
to portion size. Try a small serving of pasta or fish in a
tomato sauce at an Italian restaurant. Many Chinese, Japanese,
and Thai dishes include plenty of steamed vegetables and a high
proportion of vegetables to meat. Steamed rice, steamed noodle
dishes, and vegetarian dishes are good choices too. Ask that
the chef cook your food without soy sauce or salt to decrease
sodium. Some Latin American restaurants feature a variety of
fish and chicken dishes that are low in fat.

Make sure you get what you want Here are just a few things
you can do to make sure you're in control when you eat out. Ask
how dishes are cooked. Don't hesitate to request that one food
be substituted for another. Order a green salad or baked potato
in place of french fries or order fruit, fruit ice, or sherbet
instead of ice cream. Request sauces and salad dressings on the
side and use only a small amount. Ask that butter not be sent
to the table with your rolls. If you're not very hungry, order
two low-fat appetizers rather than an entire meal, split a menu
item with a friend, get a doggie-bag to take half of your meal
home, or order a half-size portion. When you have finished
eating, have the waiter clear the dishes away so that you can
avoid postmeal nibbling.


Mealtime Strategies


We've given you some basic information on fat, fiber, and
sodium. And, we've provided some tips on decreasing fat,
saturated fat, cholesterol and sodium; and increasing fiber.
But, how do you put it all together when it comes to breakfast,
lunch, and dinner? These mealtime strategies should help.


Breakfast


Strategy #1--Choose fruit more often. Just a few great
choices in the fruit family are: cantaloupe, grapefruit,
strawberries, oranges, bananas, pears, and apples.

Strategy #2--Choose whole-grain cereals and products more
often. Examples are whole wheat or bran breads, bagels, and
cereal.

Strategy #3--Try making pancakes and waffles with whole
wheat flour instead of white flour and one whole egg and one
egg white rafter than two whole eggs. For a low-fat topping
with fiber, try applesauce, apple butter and cinnamon, or fruit
and low-fat plain yogurt.

Strategy #4--Fruit juice and skim milk are familiar
breakfast drinks. For an extra boost in the morning, why not
try a fruit smoothie made from juice, fruit and nonfat plain
yogurt blended together. Other nonfat choices are seltzer
water, coffee, and tea.

These breakfast choices are sound nutrition choices
because they are not only low in fat and cholesterol but also
provide fiber, vitamins, and minerals. Some foods that you
should choose less often are sausage, bacon, butter, whole milk
and cream (including commercial nondairy creamer). These foods
are high in saturated fat and cholesterol.



Lunch


Strategy #1--Try a fiber-rich bean, split pea, vegetable,
or minestrone soup. Use commercially canned and frozen soups
and cream soups less often--they can be high in sodium and fat.
If you make your own soup, use broth or skim milk to keep the
fat content low.

Strategy #2--Have a bean salad or mixed greens with plenty
of vegetables. For fiber include some vegetables like--carrots,
broccoli, cauliflower, and kidney or garbanzo beans. For a
low-fat dressing, try lemon juice or a reduced-calorie
dressing. If you use regular dressing, use only a very small
amount.

Strategy #3--Try sandwiches made with water-packed tuna,
sliced chicken, turkey, lean meat, or low-fat cheese, and use
whole-grain bread or pita bread. To decrease fat, use
reduced-calorie mayonnaise, or just a small amount of regular
mayonnaise, or use mustard. Mustard contains no fat.

Strategy #4--For dessert, have fresh fruit, low-fat
yogurt, or a frozen fruit bar.

Strategy #5--Fruit juice and skim milk are good beverage
choices. Club soda with a twist of lemon or lime, hot or iced
tea with lemon, or coffee without cream are refreshing drinks.



At lunch, try to eat these foods less often: processed
luncheon meats, fried meat, chicken, or fish; creamy salads,
french fries and chips, richer creamy desserts, high-fat baked
goods, and high-fat cheeses such as Swiss, cheddar, American,
and Brie.


Dinner


Strategy #1--Eat a variety of vegetables. To increase
variety, try some that might be new to you, such as those from
the cabbage family (broccoli, Brussels sprouts, cauliflower,
and cabbage), dark-green leafy vegetables (spinach and kale),
and yellow-orange vegetables (winter squash and sweet
potatoes). For old favorites, like peas and green beans, skip
the butter and sprinkle with lemon juice or herbs. Or, how
about a baked potato, with the skin, and topped with low-fat
yogurt and chives, tomato salsa, or a small amount of low-fat
cheese?

Strategy #2--Try whole wheat pasta and casseroles made
with brown rice, bulgur, and other grains. If you are careful
with preparation, these dishes can be excellent sources of
fiber and low in fat. For example, when milk and eggs are
ingredients in a recipe, try using 1 percent or skim milk,
reduce the number of egg yolks and replace with egg whites.
Here are some ideas for grain-based dishes:

--Whole wheat spaghetti with fresh tomato sauce;

--Whole wheat macaroni and chickpea stew in tomato sauce;

--Tuna noodle casserole, using water-packed tuna (or rinsed,
oil-packed tuna), skim milk, and fresh mushrooms or sliced
water chestnuts;

--Turkey, broccoli and brown rice casserole using skim milk
and egg whites;

--Eggplant lasagna, made with broiled eggplant and part-skim
mozzarella or ricotta cheese.

Strategy #3--Substitute whole-grain breads and rolls for
white bread.

Strategy #4--Choose main dishes that call for fish,
chicken, turkey or lean meat. Don't forget to remove the skin
and visible fat from poultry and trim the fat from meat. Some
good low-fat choices are:

--Red snapper stew;

--Flounder or sole florentine (make the cream sauce with
skim milk);

--Salmon loaf (use skim milk, rolled oats, and egg whites);

--Baked white fish with lemon and fennel;

--Chicken cacciatore Italian-style (decrease the oil in the
recipe);

--Chicken curry served over steamed wild rice (choose a
recipe that requires little or no fat; "saute" the onions
in chicken broth instead of butter);

--Light beef stroganoff with well-trimmed beef round steak
and buttermilk served over noodles;

--Oriental pork made with lean pork loin, green peppers and
pineapple chunks served over rice.



Strategy #5--Choose desserts that give you fiber but little
fat such as:

--Baked apples or bananas, sprinkled with cinnamon;

--Fresh fruit cup;

--Brown bread or rice pudding made with skim milk;

--Oatmeal cookies (made with margarine or vegetable oil; add
raisins).

For many, the end of the workday, represents a time to
relax, and dinner can be a light meal and an opportunity to
decrease fat and cholesterol.


Snacks


Strategy #1--Try a raw vegetable platter made with a
variety of vegetables. Include some good fiber choices:
carrots, snow peas, cauliflower, broccoli, green beans.

Strategy #2--Make sauces and dips with nonfat plain yogurt
as the base.

Strategy #3--Eat more fruit. Oranges, grapefruit, kiwi,
apples, pears, bananas, strawberries and cantaloupe are all
good fiber sources. Make a big fruit salad and keep it on hand
for snacks.

Strategy #4--Plain, air-popped popcorn is a great low-fat
snack with fiber. Watch out! Some prepackaged microwave popcorn
has fat added. Remember to go easy on the salt or use other
seasonings.

Strategy #5--Instead of chips, try one of these low-fat
alternatives that provide fiber: toasted shredded wheat Squares
sprinkled with a small amount of grated Parmesan cheese,
whole-grain English muffins, or toasted plain corn tortillas.

Strategy #6--When you are thirsty, try water, skim milk,
juice, or club soda with a twist of lime or lemon.

The National Heart, Lung, and Blood Institute and the
National Cancer Institute are committed to promoting good
health and reducing the loss of life from heart disease and
cancer. You can help. By using the ideas in this booklet,
trying recipes that have been modified to decrease fat and
sodium and increase fiber, and planning menus that are high in
fiber and low in fat, especially saturated fat, you may reduce
the risk of these diseases for yourself and for those you love.


So Eat Well, Eat Healthy... And Eat For Life!








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