Cake or Cookie ? This recipe has the best of both
 Instant Cookie’s
Ingredients
1 Box instant cake mix (Any Kind You Like)
1 Egg
2 Cups Cool-Whip
Directions
Mix everything together
Roll into balls
Roll the balls into powdered sugar
Lightly grease cookie sheet
Bake at 325 for 10 minutes
If you haven’t grilled before, these hints and tips will help you grill safely with the best, juiciest, most savory results. Whether you use charcoal, propane, or natural gas grills, there are steps to take before you start cooking.Â
Grills should be well away from buildings, brush and overhanging trees. Never grill inside your home, or in an open garage. Follow manufacturer’s instructions for lighting gas and charcoal grills. A charcoal fire takes 30-45 minutes to reach the proper cooking heat after you light it. You can tell when the coals are at proper cooking temperature because gray ash will form evenly over the briquettes.
Charcoal Grills
Charcoal grilling presents a learning challenge.
Here are some tips.
The number of briquettes you use depends on the size of your grill, the amount of food you will be cooking, weather conditions and cooking time. As a general rule, plan on using about 30 briquettes to cook 1 pound of meat. A five-pound bag contains 75 to 100 briquettes. Have enough briquettes to cover the grill pan in a single layer, stack them for lighting or remove to place in a chimney starter.Â
To light charcoal with the pyramid method, stack the charcoal into a pyramid shape. Soak the charcoal with at least 1/2 cup of lighter fluid (NEVER use gasoline). Wait a few minutes then light the charcoal with a long handled match or fire starter. As the coals begin to burn and ash forms, arrange them with long handled tons into a single layer. Don’t squirt lighter fluid onto hot coals, the fluid can catch on fire and burn back at you.
Chimney starters they look like a coffee can with a handle, It lets you get a really good fire going with no chemicals. Place crumpled newspapers in the bottom portion of the starter. Remove the rack from the grill and place the chimney starter in the bottom. Fill the top half of the starter with charcoal. Then light the newsletter through holes in the bottom of the starter. The fire will draw up through the starter, lighting the charcoal. Leave the chimney starter where it is, and in about 20-30 minutes the coals will be ready. With a heavy long oven mitt, carefully empty the coals into the grill pan. Arrange the coals into an even layer with long tongs.
Electric starters are easy to use. They are plug-in heating elements that also start the fire with no chemicals. Place the electric starter in the grill pan and stack the charcoal briquettes over it in a pyramid shape. Plug in the starter, making sure you are using a heavy-duty extension cord. Ash will begin to form on the coals after 8-10 minutes. Then unplug the starter, remove it with tongs, then arrange the briquettes with tongs into an even layer.
Propane And Gas Grills
Gas grills use lava rocks, the rocks are heated by the gas flame and cook like charcoal. Keeping the rocks clean is about the only task you’ll have with a gas grill. If there is a buildup of grease on the rocks you will have flare-ups during cooking which can burn the food. Turn the burner to high for five minutes after you’re finished cooking to help burn off grease and other drippings. Occasionally rearrange and turn the lava rock, replace the lava rocks when they don’t look clean, and start to break apart. Do not stack lava rocks. They should be only one layer deep on the grate.
Cooking Methods Indirect And Direct
Grilling uses two different cooking methods: indirect and direct heat. In direct heat cooking, food is placed on the cooking rack directly over hot coals. Indirect heat is used for more delicate foods and for longer cooking times used for larger cuts of meat, as when you’re barbecuing a turkey. The grill is always covered when cooking with indirect heat.
For two-level charcoal grilling, or a hot side and a cooler side, arrange 3-4 layers of coals on one side of the grill; just 1 layer on the other. This method will let you control temperature as you cook. Sear foods on the hot side, move to the cooler side to cook through.
For indirect cooking on a charcoal grill, place an equal number of briquettes on each side of the grill pan, leaving an empty space in the center. Light the briquettes. When you’re ready to cook, place a drip pan between the coals and add water to the pan to a level of 1/2″. Place the food over the drip pan and cover the grill. You will need to add 5-6 briquettes to each side of the pan as needed to maintain even heat, about every 45 minutes.
For indirect cooking on a dual burner gas grill, set the drip pan on the lava rocks on one side of the grill and add water to 1/2″. Preheat the other burner on high for 5-10 minutes. Turn the temperature down to medium, then put the food on the rack over the drip pan and cover.
For indirect cooking on a single burner gas grill, preheat the grill on high for 5-10 minutes. Turn the temperature down to low, place a foil baking pan on the rack. Place food in the pan, cover and cook.
Grilling Tips And Safety
Never leave the grill alone when you are cooking food. Flare ups can quickly become a fire, Once you start, stay there and pay attention!
Adding wood chips and chunks can add marvelous flavor to your food. Soak mesquite, alder, hickory and pecan chips for one hour before scattering over the hot coals. Sauces containing sugar and fat will cause flareups and the food may burn, apply sauces and glazes during the last 10 minutes of cooking time.
Grilling times are affected by the weather.
To lower the cooking temperature, raise the cooking rack, close vents
To raise the temperature, lower the cooking rack.
If the weather is cold, Grilling will take longer.
Wind will make the fire hotter.
On a humid day, the coals will burn slower.
Cold and thicker foods will take longer to cook.
Hardwood fires will burn hotter than charcoal briquettes.
The most reliable way to test when food is done is by using a thermometer.
Move the food around on the grill for the most even cooking results.
Piercing the food with a fork will release juices that you want in the food.
Clean Up
After you’re done grilling, close the grill cover and turn the gas grill off or close the vents on your charcoal grill. Keep an eye on the grill and the coals as everything is cooling down. Move the grill or remove the used briquettes only when everything is completely cool. keep an eye on kids and pets so they stay away from the grill until it is cool.
Have a safe and fun time grilling this summer!
History Of Famous Tastee Sandwich
Famous 1948 Recipe
Around 1962 Harold L. Jorgenson’s health began to fail and he no longer could expand Tastee Inn & Out. So he began to sell off parcel by parcel of his holdings to pay medical bills. Harold still maintained full control of Tastee Inn & Out Corporation 1530 N. 48th street in Lincoln Nebraska, keeping the Tastee sandwich available from 1948 – 1970. At no time did he sell any recipes to Tastee Inn Corporation, but he did agree to sell the recipes to T Triple B Company. He provided the original formula and other recipes for $1.00 providing they would do their best to make copies available to many satisfied customers that patronized him throughout the years. This is an excerpt from one of those $1.00 investments provided in the early 70’s.
Quote
Certainly your small investment will be repaid many times over in the savings made by serving this economical sandwich. You now have in the following pages a tightly kept secret since 1931
Sure hope this meets with your approval Harold L. Jorgenson Below are images from Tastee Inn and some of the original documents some 38 years old, providing the Famous Tastee Sandwich recipe.
Pending Update of Photo’s
Olive Garden Oven-Roasted Potatoes
Recipe Courtesy Of Just Me Cookin
Ingredients
2 medium baking potatoes
4 tablespoons olive oil
1 medium green pepper
1 medium red pepper
1/2 teaspoon salt
2 teaspoons fresh rosemary, chopped
1 teaspoon fresh garlic, minced
4 teaspoons fresh parsley, chopped
1/2 cup Romano cheese, grated
Directions
Preheat oven to 350 degrees.
Peel potatoes and dice into1/2-inch pieces.
Core and seed peppers and dice into 1/2-inch pieces.
Set aside.
Mix olive oil, rosemary, salt and pepper in a bowl.
In a small baking pan, toss potatoes and peppers with the oil and herb mixture.
Bake for 10 minutes or until potatoes are fork tender.
Sprinkle potatoes with parsley and Romano cheese.
Serves 4
Red Lobster Deep-Fried Catfish with Hush Puppies
Recipe Courtesy Of Just Me Cookin
Ingredients
4 (8 ounce) catfish fillets
1 cup milk
1/8 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon paprika
1 cup cornmeal
vegetable oil
Hush Puppies
Ingredients
1 cup cornmeal
2 tablespoons baking powder
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon white pepper
1/3 cup minced onion
1 large egg — beaten
1/4 cup milk
Directions
Catfish: Rinse and pat catfish dry. In a shallow dish, mix together milk, salt, pepper, and paprika. Dip pieces of fish in milk mixture. Roll fish in cornmeal and set pieces on waxed paper to dry. Heat 1 1/2 inches of vegetable oil to 350 degrees. Deep fry fish, turning once, until golden brown. Drain on paper towels and keep warm.
Hush Puppies: Mix cornmeal with baking powder, salt, pepper, and onion. Mix egg with milk and whisk into cornmeal. Spoon hush puppies into hot oil and fry until golden brown. Makes 4 servings
Red Lobster White Cheddar Mashed Potatoes
Recipe Courtesy Of Just Me Cookin
Ingredients
2 pounds potatoes, peeled and quartered
2 ounces butter, unsalted, room temperature
1/3 cup heavy cream
1/4 cup sour cream
4 ounces white Cheddar cheese, grated
1 teaspoon salt
1/2 teaspoon white pepper
Directions
Place potatoes in pot and cover with cold water.
Bring to a boil and simmer until fork tender.
Drain completely.
Mix potatoes with an electric mixer until smooth. When smooth, add butter and blend. Add cream, a little at a time and beat; add sour cream and blend. Add cheese, salt and pepper and blend again.
Steak Guide
Grilling Steaks
Grilling Instructions – Start with a hot grill, wait that extra couple of minutes for the cooking surface to be really hot. The first step of the process is cosmetic to give the steaks those nice grill stripes. Let the steaks sit and sizzle for about two to three minutes each side on High. When you have the look, cook on medium temperature until desired wellness.
New York Steak
Essentially a T-Bone steak with the bone removed, leaving a fabulous cut of meat full of flavor and ultimate tenderness. The New York is a great steak for those who like a lean but juicy steak.
Grilling Steak – Dry, direct heat; grill, broil or pan-fry
Ribeye Steak
Cut from the juiciest, most flavorful part of the forequarter. Distinctly well marbled but trimmed of all non-essential fat, this cut delivers a tremendous flavor.
Grilling Steak – Dry, direct heat; grill, broil or pan-fry
T – Bone Steak
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New York and Tenderloin all in one steak plus a bone in the centre that helps to retain moisture while cooking.
Grilling Steak – Dry, direct heat; grill, broil or pan-fry
Porterhouse Steak
Quite simply is a larger version of a T-Bone steak.  A combination of two of the best cuts, a tender Fillet and a juicy New York.
Grilling Steak – Dry, direct heat; grill, broil or pan-fry
Prime Rib Steak
Cut from the rib section next to the shoulder these steaks are well marbled, tender, and on the bone to retain and enhance steak juices.
Grilling Steak – Dry, direct heat; grill, broil or pan-fry
Tenderloin Steak / Filet Mignon
Usually the gourmet’s choice. No other steak is as highly prized for its “melt in your mouth” goodness while remaining one of the leanest cuts available. Properly prepared, it can actually be cut with a fork.
Grilling Steak – Dry, direct heat; grill, broil or pan-fry
Top Sirloin Steak
Cut from the end portion of the loin and offers a robust flavor and tenderness quality all its own.
Grilling Steak – Dry, direct heat; grill, broil or pan-fry
Marinating Steaks
Marinate Instructions – Combine marinade ingredients in small bowl; reserve 1/4 cup marinade for basting. Place remaining marinade in food-safe plastic bag, add steak. Close bag securely and marinate in refrigerator 1 – 6 hours or as long as overnight, turning occasionally.
Sirloin Tip Steak
Very lean, marinating helps to enhance the tenderness of this cut. Excellent for brochettes.
Marinating Steak – Dry, direct heat; grill, broil or pan-fry
Flank Steak
Also called London broil. It is a lean, flat, boneless cut from the flank section, just below the loin and sirloin. It is popular marinated or stuffed and rolled.
Marinating Steak – Dry, direct heat; grill, broil or pan-fry
Eye of Round Steak
A versatile cut from the hip area. Although very lean, it is not short on flavor. Try having this cut a little thicker and cut across the grain to enhance tenderness.
Marinating Steak – Dry, direct heat; grill, broil or pan-fry
Round Steaks
Cut from the inside thigh portion of the round. Top round steaks are not as tender as those from the loin or sirloin, but they have a good combination of tenderness and flavor.
Marinating Steak – Dry, direct heat; grill, broil or pan-fry
Simmering Steaks
Blade / Chuck Shoulder Steak
Full of flavor and texture. This cut can be bone in or boneless, cut thick or thin, and can be broiled or roasted. The best way to cook chuck steaks is to braise them. To braise, sear them on both sides in a heavy pan, add a small amount of liquid such as seasoned broth or wine, cover tightly and simmer them until tender.
Simmering Steak – Cook with Liquid, low heat and covered
Filet Mignon with Roquefort
Ingredients
4 Beef tenderloin steaks (1 in. thick) (4-ounce) trimmed of fat
1/2 tsp salt
1/4 tsp coarsely ground pepper
1 ounce Roquefort Cheese crumbled (1/4 cup)
Directions
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Season steaks with 1/2 tsp salt and 1/4 tsp coarsely ground black pepper.
Grilled Method
Grill Steaks until desired wellness
Skillet Method
In 12-inch skillet, add 2 tsp Olive Oil and heat oil on high until hot. Add steaks to skillet and cook 10 minutes for medium rare or until desired wellness
Top Steaks with Tablespoon of Roquefort Cheese
Comment – The tangy Roquefort Cheese topping is so luxuriously flavorful that just a tablespoon per serving is enough.
Tip –Filet Mignon should be cooked with dry direct heat – Grilled, Broiled or Pan-Fried
Serves 4
Better Than Sex Cake
Ingredients
1 pkg. Yellow cake mix
1 large pkg. Vanilla pudding
2 Bananas
1 (12 oz) carton Cool Whip
¼ cup chopped nuts
Directions
Make cake according to package directions
Make pudding according to package directions
Cool both cake and pudding
Slice Bananas over top of cake
Add pudding
Cover with Cool Whip
Sprinkle with chopped nuts
Braunschweiger Dip
Ingredients:
3/4 lb Braunschweiger
1 (8 oz) pkg. Cream Cheese
1/2 container French onion dip
1 T. Minced onion
2 T. Lemon juice
1 tsp Mustard
Directions:
Mix all together, refrigerate
Serve with crackers
Mexican Roll Ups
Ingredients:
2 (8 0z) packages cream cheese
1 Small jar of salsa or some If You Dare Salsa
¾ Cup Shredded Cheddar cheese
1Â Package Flour Tortillas
Directions:
Mix all ingredients
Spread on tortillas
Roll up and chill
Slice with sharp knife into ½ inch slices
Red Hot Croutons
Ingredients:
1 ½ – 2 Loaf’s Bread (Any Kind You Choose)
3 Sticks Butter
½ Cup Red Hot Cayenne Pepper Sauce
2 T. Black Pepper (Restaurant Style)
Directions:
Cut bread into cubes any size you desire set a side
Melt Butter
Add Red Hot Sauce to butter mix thoroughly
Add black pepper mix thoroughly
In a 2 quart mixing bowl add bread cubes and drizzle butter mixture over bread cubes, mix and repeat until bread crumbs are covered. Put bread cubes covered with sauce on a cookie sheet and repeat process until all cubes have been used.
Bake at 300 degrees for 30 minutes, turn and bake another 15 minutes, use care when baking oven temperatures and times may vary.
Store in air tight Tupperware or large Ziploc bags
Makes 4 -5 Cookie Sheets of Croutons
Serves 15 – 20
Cut Down Version
For a smaller dinner serving use the following
½ Stick Butter
2 T. Red Hot Sauce
1/8 tsp. Black Pepper
Follow directions above and adjust time, lesser amount will cook faster.
Corn Dip
Ingredients:
2 Cans Mexican Corn – Drained
2 Cans Shoepeg Corn – Drained
2 Cups Mexican Cheese
½ Cup Sour Cream
½ Cup Mayonnaise
½ Cup Green Onions
½ Can Green Chilies
Directions:
Mix all ingredients well in a large bowl and serve chilled
Serve with your favorite chips or crackers
Did you make a New Years resolution to lose weight, start a new diet and exercise more? If so your one of the 65 percent that have already given up by February. People tend to set goals to high or don’t know how to get started, these goals can’t be maintained because they are not realistic.
There are no quick fixes or fad diet that is going to be the magic you are looking for, if you really want to lose weight and exercise more you will have to make lifestyle changes, something you can live with for the rest of your life.Â
One of the easiest methods of tracking what you eat is to just write it down in a notepad everyday. Be honest with yourself even if you have cheated. Make sure to write down not just food but beverages also, you may want to include the amount of time you spent exercising also. You can go back and review what your food intake was for the week and commit to making healthier choices.Â
Lifestyle tracking is just what it says in the simplest form. Why waste hundreds of dollars on products or programs that most often don’t work. If you need support to help you with your goals there are many free blogs and forums on the Internet that offer some good advice along with a friendly support system.
I personally use a tracking system since I have tried many fad diets and programs only to always put the weight back on. My only success has been with tracking my results and making changes to live a healthier lifestyle. It take 3 to 4 weeks to develop a habit that’s why those New Years resolutions tend to fail so fast in the first few weeks.
 Lentil Salad With Goat Cheese
Ingredients:
2 Cups lentils
1 teaspoon salt
10 to 12 Sprigs Italian parsley, divided use
12 to 15 sprigs fresh basil, divided use
6 to 8 Cloves garlic, divided use
Cheesecloth
1 Each – carrot, red onion, celery rib, diced
1 to 1 1/2 Cups virgin olive oil, divided use
8 Ounces goat cheese, crumbled
1/2 Cup snipped chives
1/3 to 1/2 Cup red wine vinegar, divided use
Freshly ground black pepper and salt to taste
8 to 10 Basil leaves
1 to 2 tomatoes for garnish
Directions:
Pick over, rinse and put lentils in a sauce pan barely covered with water. Add salt. Make a bouquet garni by tying half of the parsley, basil, and garlic (crushed) in cheesecloth. Add to the lentils and simmer about 10 minutes.
Add vegetables and simmer about 10 to 15 minutes until lentils are tender but al dente. Add more hot water if necessary to prevent lentils from sticking. There should be very little liquid left when lentils are done.
Discard bouquet garni and toss lentils and vegetables with 1/3 cup of oil. Spread on a baking sheet to cool.
Meanwhile, finely chop remaining parsley, basil and garlic. When cool, combine lentils and vegetables with 1/2 cup of oil, 1/3 cup vinegar and remaining ingredients except basil leaves and tomatoes for garnish. Refrigerate at least two hours.
Remove one hour before serving. Adjust seasoning, oil and vinegar. Garnish with tomatoes cut into wedges and basil leaves cut in strips.
Serves 6 – 8
 Original Caesar Salad
Ingredients:
20 Lg, fresh Romain lettuce leaves
2 Garlic Cloves, divided use
1/2 Cup olive oil, divided use
1 1/2 Cups stale French bread cubes 1/2-inch square
1 Egg (optional, if replaced with Mayonnaise)
1/4 Teaspoon salt
Juice of one-half lemon
1/2 Teaspoon Worcestershire sauce
1/4 Cup coarsely grated Parmesan cheese
Freshly ground black pepper
Note: A raw or coddled egg is traditional in Caesar salad. In compliance with today’s raised salmonella consciousness, the egg may be omitted from this recipe. In that case, to encourage the dressing to cling to the leaves of lettuce, we recommend adding a tablespoon of commercial mayonnaise to the bowl and mixing it with the olive oil.
Directions:
Wash the lettuce and tear it into bite-sized pieces. Use paper towels to dry the lettuce leaves. Wrap them in the towels and refrigerate.
Preheat oven to 300 degrees. Heat 1/4 cup of the olive oil in an oven proof frying pan. Crush 1 garlic clove and add it to the oil, then add bread cubes. Toss, coating bread with the oil. (Add salt if desired) When the bread begins to brown, transfer the pan to the oven and heat the bread, tossing occasionally until the cubes are crisp and nicely browned – about 15 minutes.
Cut the remaining garlic clove and rub the cut edges against the inside surface of the salad bowl. Ease the egg (in the shell) into boiling water; cook exactly one minute, removing from water, and crack it into the salad bowl. Mix it with a fork. Add the remaining 1/4 cup olive oil, salt, lemon juice, and Worcestershire sauce. Mix well.
Add lettuce, tossing it well to coat with dressing. Add grated Parmesan cheese and toss again.
Arrange the salad on plates – two plates if the salad is a main course, four if it is an appetizer. Add pepper to taste. Top with crouton’s.
Diet Orange Soda Chicken
Recipe courtesy of Eating Low With Amy
Recipe Video
Ingredients
3 or 4 Chicken Breasts (Skinless, Boneless)
Can of diet orange soda
1/3 cup soy sauce
DirectionsÂ
              Â
Pierce chicken with a fork and lay in a glass or metal baking dish
Pour soda and soy over top
Cover and refrigerate overnight (I only did for half a day)
Bake at 350 degrees for 1 to 1 1/2 hours
Baste every now and then while cooking
Skin will be brown and crispy
Mine wasn’t real crispy but it did have a good brown top and was very juicy.
Tip – I marinated the chicken and ingredients in a large zip lock bag for 24 hours, then transferred everything to a baking dish.
Baileys Alpine
Ingredients:
• 1 oz. Baileys Irish Cream
• .5 oz. Rumple Minze
• 1 cup coffee
• 1 dollop whipped cream
Preparation:
• Add Baileys Irish Cream and Rumple Minze
• Add coffee and top with whipped cream
Thanks To Thebar.com for another great drink recipe.
Curry Hot Wings
Ingredients
2 tsp cayenne pepper
4 tsp dried oregano
2 tsp curry powder
4 tsp paprika
4 tsp dried thyme
2 lbs chicken wings cut in half at the joint
Directions
Preheat oven to 375
Combine all spices well
Arrange wings in shallow baking pan
Sprinkle mixture evenly over chicken
Turn to coat both sides
Roast 45 – 50 minutes or until crisp
Baileys Irish Cream Bacon Brown Sugar Bread
Ingredients
2 pounds flour
2 ¼ cup warm water no more that 115 degrees
1 ¼ cup Baileys Irish Cream
7 oz brown sugar
10 oz cooked bacon with oil
7 oz melted butter or margarine
1 oz salt
2 oz granulated sugar
4 oz cracked pepper
1 oz active dry yeast
Directions
Whisk yeast into warm water until completely dissolved
Add flour, sugar, brown sugar, salt, cracked pepper and cooked bacon to mixing bowl
Turn mixer on low to incorporate
Slowly add yeast water
Slowly add cold water
When dough ball begin to form add butter and bacon oil
Allow dough ball to reform until smooth, elastic consistency is achieved
Remove and form into 4 oz ball
Bake at 400 degrees for 25 minutes or until golden brown
Brush with Baileys Irish Cream Butter
Directions for Baileys Irish Cream Butter
Whipped butter
Baileys to taste
Brown sugar to taste
Pinch of salt
Mix until incorporated
Tips
This recipe is for a full 2 pound loaf, if you cut the measurements in half it will be more fitting for a home/personal kitchen.
Full recipe you will need industrial mixer, half recipe a kitchen mixer will work fine.
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Oil from bacon is very important
 Super Foods
Superfoods are different types of fruits, vegetables, and many other types of foods that have a high content of important nutrients like vitamins, minerals, and anti-oxidants. These foods have been shown to reduce cardiovascular disease, and raise your body’s resistance to viral infections and the common cold. Discover the delicious difference when you enjoy powerful superfoods that are packed with nutrients to fight off disease, boost your energy and keep you healthy!
Visit our Super Foods recipe link on the home page for some delicious recipes!
Here’s a list of some superfoods and what they can do for you:
Acai Fruit
This little berry is one of the most nutritious and powerful foods in the world. It can often be found in juice form in health food and gourmet stores. It has been found that Acai has the highest amount of anti-oxidants of any other food.
Click here for more information on Acai fruit.
Anything In The “Allium Family”
Garlic, onions, leeks, scallions, chives and shallots can all help the liver eliminate toxins and carcinogens.
Apples
Each crisp, juicy apple provides five grams of fiber and an abundance of antioxidants, which may support cardiovascular health.
Barley
This can be used as a breakfast cereal, in soups and stews, and as a rice substitute. Barley’s also high in fiber, helping metabolize fats, cholesterol and carbohydrates.
Berries
Whether you choose blueberries, cranberries, blackberries, raspberries or strawberries, your body benefits from these nutrition-packed gems. Deliciously tangy and sweet, berries contain antioxidant compounds called anthocyanins that reduce free-radicals in the body, which may help to slow the aging process.
Cinnamon
A USDA study shows that consuming a half teaspoon of cinnamon per day may significantly lower blood sugar in people with type 2 diabetes, as well as reduce triglyceride, LDL cholesterol, and total cholesterol levels.
Citrus
Citrus fruits, such as oranges, grapefruits and tangerines, contain flavonoids that are unique to the citrus family. Naringin produced in grapefruits and hesperidin found in oranges are both powerful antioxidants. Sweet, juicy and versatile, citrus fruits are high in vitamin C, folic acid and potassium.
Cruciferous Vegetables
Broccoli, kale, cabbage and Brussels sprouts are members of the Brassica oleracea italica family. Named for their resemblance to a Greek cross, cruciferous vegetables not only taste great steamed and sautéed, they are also a good source of dietary fiber and complex carbohydrates. Some studies show that low-fat diets rich in fruits and vegetables may reduce the risk of some types of cancer.
Eggs
Folded into an omelet or whipped into a scramble, eggs (especially egg whites) provide an inexpensive source of high-quality protein. Eggs are not only low in carbohydrates and sodium, but they contain lutein and zeaxanthin, antioxidants that support eye health. Whether you prefer brown or white eggs, you should always choose cage-free, organic eggs.
Green Leafy Vegetables
Spinach, kale, Swiss chard and romaine lettuce each contain beta-carotene, lutein and zeaxanthin that work together to support overall health. As good sources of vitamin B and minerals, adding a wide variety of leafy greens to your plate, every day, ensures that you will reap their healthy benefits.
Herbs And Spices
Studies show that common herbs and spices, such as sage and rosemary, are rich in antioxidants and may support healthy digestive function and the nervous system. About a teaspoon per day added to your favorite recipes is all it takes!
Honey
Full of B-complex vitamins, amino acids and enzymes, raw honey is tasty and a great substitute for refined sugars. Enjoy swirled into tea or drizzled over oatmeal.
Kiwi Fruit
One petite kiwifruit packs as much vitamin C as an orange. Since we are unable to create vitamin C in our bodies, it is important to replenish this essential vitamin each day. Enjoy kiwifruit in smoothies and fruit salads.
Legumes
Beans and lentils, members of the legume family, are an excellent source of hearty, low-fat plant protein. Simmered in soups or blended into tangy spreads, legumes are a versatile and delicious introduction to superfoods. Soluble fiber from beans and lentils, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of legumes provides at least four grams of soluble fiber.
Nuts & Seeds
Roasted, toasted or raw, nuts and seeds are a delicious source of protein and fiber. A tasty snack, nuts and seeds pack a nutritious punch with heart-healthy monosaturated oils, vitamins and minerals. The lignans in seeds have been demonstrated to reduce cholesterol levels, and scientific evidence suggests, but does not prove, that eating one and a half ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Oats
Simmered into a warm cereal, oatmeal provides a good source of complex carbohydrates. Soluble fiber from foods, such as oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A half-cup serving of oats supplies about nine grams of fiber.
Olives & Olive Oil
Rich and fruity, olive oil stands out as a culinary staple in Mediterranean cultures. A good source of monounsaturated fat, adding two tablespoons of olive oil per day to your diet may support cardiovascular health.
Omega-3 Fish
Cold-water fish like wild salmon, tuna and trout contain beneficial omega-3 fatty acids. Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3fatty acids may reduce the risk of coronary heart disease. While amounts may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids.
Orange Veggies
Vibrant orange vegetables, such as pumpkins, butternut squash, sweet potatoes and carrots contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A, giving the body an antioxidant boost. Cooking vegetables also makes the nutrients easier to absorb. Enjoy roasted acorn squash or lightly steamed carrots.
Pomegranates
Rich in powerful, free-radical fighting antioxidants called polyphenols, an eight-ounce serving of pomegranate juice enjoyed daily may support normal levels of cholesterol and healthy coronary artery function.
Tea
True teas, whether they are green, white, black or oolong, originate from the Camellia sinensis plant. Processing techniques differentiate each type of tea. With beneficial levels of flavonoids and only two calories per cup, drinking tea is a great way to support overall health.
Tomatoes
Tomatoes contain an abundance of lycopene, a health-promoting plant pigment. Lycopene not only gives tomatoes their ruby red color, it also helps support immune function and prostate health. Cooked tomatoes found in pasta sauce, salsa and tomato paste enhance the absorption of lycopene into your system.
Turkey
Versatile and low-fat, turkey breast is an excellent protein choice. Juicy, delicious and rich in zinc, turkey is best enjoyed in soups, salads and sandwiches. Try a tube of organic turkey sausage or ground turkey…they even have turkey bacon which is very tasty.
Whole Grains
Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet. Packed with nutrition, the germ or “heart†of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets rich in whole-grain, plant-based foods may reduce the risk of heart disease and some cancers.
Yogurt And Kefir
Cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria,†probiotics support the intestinal tract and the immune system. Maintain the overall health of your immune system, so enjoy a cup of fruit yogurt, savor a tangy raspberry kefir or stir buttermilk into roasted garlic mashed potatoes.
Pumpkin Bars
Ingredients
4 eggs
1 2/3 cups granulated sugar
1 cup vegetable oil
1 15-ounce can pumpkin
2 cups sifted all-purpose flour
2 teaspoons baking powder
2 teaspoons ground cinnamon
1 teaspoon salt
1 teaspoon baking soda
Icing
8-ounce package cream cheese, softened
½ cup butter or margarine, softened
2 cups sifted confectioners’ sugar
1 teaspoon vanilla extract
Directions
Preheat the oven to 350 degrees.
Using an electric mixer at medium speed, combine the eggs, sugar, oil and pumpkin until light and fluffy. Stir together the flour, baking powder, cinnamon, salt and baking soda. Add the dry ingredients to the pumpkin mixture and mix at low speed until thoroughly combined and the batter is smooth. Spread the batter into a greased 13×10-inch baking pan. Bake for 30 minutes. Let cool completely before frosting. Cut into bars.
To make the icing: Combine the cream cheese and butter in a medium bowl with an electric mixer until smooth. Add the sugar and mix at low speed until combined. Stir in the vanilla extract and mix again. Spread on cooled pumpkin bars.
THE JAMES BEARD BOOK AWARDS COMMITTEE NAMES
20 ESSENTIAL BOOKS TO BUILD YOUR CULINARY LIBRARY
American Cookery by James Beard
Authentic Mexican Regional Cookingby Rick Bayless
Better Homes and Gardens New Cookbook (2004)
Classic Indian Cookingby Julie Sahni
Complete Techniquesby Jacques Pépin and Léon Pererr
Essentials of Classic Italian Cookingby Marcella Hazan
How to Cook Everythingby Mark Bittman
The Joy of Cookingby Irma S. Rombauer and Marion Rombauer Becker
The King Arthur Flour Baker’s Companion
Maida Heatter’s Book of Great Dessertsby Maida Heatter
Martha Stewart’s Hors d’Oeuvres Handbook by Martha Stewart
Mastering the Art of French Cooking Volume Oneby Julia Child, Louisette Bertholle and Simone Beck
The Modern Art of Chinese Cookingby Barbara Tropp
The New Food Lover’s Companionby Sharon Tyler Herbst
The Oxford Companion to Wineby Jancis Robinson
Rick Stein’s Complete Seafood by Rick Stein
The Silver Palate Cookbookby Sheila Lukins and Julie Rosso
The Thrill of the Grillby Chris Schlesinger and John Willoughby
Vegetarian Cooking for Everyone by Deborah Madison
The Way to Cook by Julia Child
 Creole Jambalaya
Makes:Â 10 servings
Ingredients:
2 onions, chopped
1/2 cup green onions, chopped
4 tablespoons butter
1 (14-oz.) can tomatoes, chopped (reserve juice)
1 (6-oz. can tomato paste
2 oz. water
4 cloves garlic, chopped
2 stalks of celery, chopped
1/4 bell pepper, chopped
2 tablespoons parsley, chopped
1/4 teaspoon thyme
1 bay leaf
3 cloves, chopped
2 lbs. raw shrimp, peeled
1 lb. bulk hot sausage, cooked and drained
3 1/2 cups chicken, cooked and diced
Garnish:Â snipped parsley
Directions:
Saute onions in butter for 5 minutes. Add tomatoes, juice, tomato paste and water. Cook 5 minutes, stirring constantly.
Add garlic, celery, bell pepper, parsley, thyme, bay leaf, and cloves. Stir well.
Add shrimp and sausage. Cook 30 minutes, stirring frequently. Remove bay leaf. Stir in rice. Season to taste.
Gently stir in chicken. Bake in buttered casserole dish at 350 degrees for 30 minutes. Garnish with parsley.