of October 26, 2003
you walk into the produce section of your grocer
at this time of year, all you see are apples,
apples and more apples. A Finnish study published
in 1996 showed that people who eat a diet rich
in flavonoids have a lower incidence of heart
disease. Other studies indicate that flavonoids
may help prevent strokes.
Apples are a delicious source of dietary fiber,
and dietary fiber helps aid digestion and promotes
weight loss. A medium apple contains about five
grams of fiber, more than most cereals. Also,
apples contain almost zero fat and cholesterol,
so they are a delicious snack and dessert food
that's good for you.
Delicious Apples arethe most popular variety
to eat fresh. This firm, crisp, sweet and
juicy apple is low-acid. Though it's very
tasty when eaten raw, it's not a good choice
for cooking and baking.
Delicious: Not related to Red Delicious.
Slightly elongated; sweet, juicy. All-purpose
apple-great for snacking, cooking, and baking.
Available September to June.
(Rome Beauty) have a mild flavor that is
enhanced after cooking or baking. They're
a very good choice for desserts like apple
is a firm but juicy apple with a wine-like,
tart flavor. They're good for eating fresh,
for making cider, and for baking. Since
they hold their shape well when baked, they're
good for making apple dumplings.
Apples were the first green apples introduced
to supermarket shoppers across America.
It's a large mild-flavored apple with a
good balance of tart and sweet. Granny Smith
apples are available year-round.
Apples are a deep red color with a tender
white flesh that cooks down quickly, making
them a good choice for applesauce. Juicy McIntosh
apples are also good for snacking.
are medium sized with a bright red color.
The flesh is yellowish-white, occasionally
with red veins running through. They are
tender, juicy, and moderately tart. This
is another all-purpose apple, meaning it
can be used for cooking, baking or eating
It is aromatic with a very sweet flavor and
crisp and firm texture with both Red and Golden
Delicious in its family tree. It is excellent
is a great recipe for Chunky Applesauce
that has a lovely hint of lemon and spice
that uses either Granny Smith or Golden
16 (Makes 8 1/2 cups)
4 3/4 to 5 1/2 pounds cooking apples, such
as Granny Smith or Golden Delicious (15
cups), peeled, cored and sliced
2 1/2 cups water
1 to 1 1/2 cups packed brown sugar
3 tablespoons finely shredded lemon
3/4 cup fresh lemon juice
1 1/2 teaspoon apple pie spice or
2 teaspoons ground cinnamon
1 tablespoon vanilla extract
a 6 quart Dutch oven, combine the apples,
water, borwn sugar, lemon peel, lemon juice
and apple pie spice or cinnamon. Bring to
boiling; reduce heat. Simmer, covered for
40 minutes or until the apples are very
soft, stirring occasionally.
from heat and stir in vanilla extract. Mash
mixture lightly with the back of a large
wooden spoon. Applesauce should still be
chunky. Serve warm or cover and chill before
The amount of sugar depends on the tartness
of the apples. I use a lot more with a tart
apple like the Granny Smith and much less
with a sweeter apple like a Golden Delicious.
Serving: 122 Calories; trace Fat (1.0% calories
from fat); trace Saturated Fat; trace Protein;
31g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 8mg Sodium. Exchanges: 0 Grain(Starch);
1 Fruit; 0 Fat; 1 Other Carbohydrates.
of October 19, 2003
the whole pumpkin!
tastes good but it is also good for you. It has
no cholesterol, is low in fat and sodium and rich
in vitamins, most notably beta carotene and vitamin
Pulp: If you want to want to use fresh
pumpkin (fresh puree always has a much better
taste than canned) for your fall recipes, here
are the directions for making pumpkin puree or
Choose a medium but firm pumpkin - large pumpkins
tend to be grainy. Carefully remove the seeds
and fibrous strings. Reserve the seeds. Throw
away the fibrous strings.
The easiest way to remove the pulp is to cut the
pumpkin into four to eight pieces along with the
rind. Line a large baking pan with aluminum foil.
Place the pumpkin pieces onto the baking pan.
Bake in the oven at 375 degrees F. for one to
1 1/2 hours, or until the pulp is soft. Let sit
until cool enough to handle. Remove the pulp from
the rind with a spoon and discard the rind.
Blend the pulp until smooth using a blender, food
processor or mixer. If you want a very thick puree,
put the pulp into a piece of cheesecloth and squeeze
to strain out the excess water. This works best
when replacing canned pureed pumpkin which is
can freeze leftover puree but only for a short
period of time.
Seeds: Don't forget about the seeds. They
are great for snacking without adding the mega
fat of most nuts.
the seeds from the pulp and place in a colander
and rinse. Blot them dry with paper towels. Spray
a baking sheet lightly with cooking oil spray
and place the seeds evenly in one layer on the
baking sheet. Spray with cooking oil spray and
sprinkle with a spice or seasoning blend.
a seasoning of your choice: chili powder, ranch
dressing mix, cheese popcorn seasoning, taco seasoning,
lemon pepper, curry powder or Cajun seasoning
and a little salt. For a sweeter snack, sprinkle
with cinnamon, sugar and a little salt. Then toast
them in the oven at 350 degrees F., stirring occasionally,
for about 20 to 30 minutes or until golden brown
and crispy. Test one - If the insides are dry,
they are done.
1/4 cup serving of pumpkin seeds: 71 Calories;
3g Fat (37.6% calories from fat); 1g Saturated
Fat; 3g Protein; 9g Carbohydrate; 2g Dietary Fiber;
0mg Cholesterol; 3mg Sodium. Exchanges: 1/2 Grain
(Starch); 0 Lean Meat; 1/2 Fat.
of October 11, 2003
have your heart on cooking a certain fish recipe,
but when you get to the market, they are totally
out of that kind of fish.
fret, just substitute the kind of fish and enjoy
the recipe anyway.
is a handy list of categories that divide the
fish by texture and flavor. Feel free to substitute
fish in one "same" category like orange
roughy, tilapia and pike under lightly firm texture
and mild flavor. You can often substitute "same"
flavor but neighboring texture like halibut which
is mild in flavor and has a firm texture and orange
roughy which is mild in flavor and has a lightly
and Delicate Texture
Cod, Flounder, Haddock, Pollock, Sole
Sea Bass, Halibut, Monkfish, Snapper, Tilefish
Lake Perch, Whiting, Whitefish
Ocean Pearch, Trout, Mullet, Sea Trout
Catfish, Mahimahi, Shark, Pompano
Swordfish, Tuna, Marlin
of October 5, 2003
Did you know that only one serving of pasta topped
with creamy alfredo sauce at your favorite Italian
restaurant contains almost 52 grams of fat? Just
the thought of that much fat in one dish is enough
to clog your arteries! Alternatives? Of course!
As my mother always said, you have always got
fact you have several low fat alternatives and
they all taste great too!
of topping your pasta with alfredo, opt for a
low fat Marinara sauce. Most Marinara sauces do
not contain a great deal of oil or fat. Most canned
varieties contain 1 to 2 grams of fat per serving.
Or for a wonderful fresh, mouthwatering sauce
try our Fresh
Marinara Linguine sauce made with
fresh tomatoes and fresh basil. Just a few grates
of fresh Parmesan and you will be very satisfied.
tomato based sauces are not to your liking, try
with Mushrooms in a creamy blend
of a mushroom and sour cream sauce, spicy Chipotle
Tomato Pasta or Roasted
Red Pepper Pasta.
if you just have to have Alfredo, here is a lower
fat version that can be paired with seafood, chicken
or vegetables on top of your fettucine.
Grated Parmesan Alfredo Fettucine
1 pound Fettucine or Linguine if you prefer
1 cup evaporated skim milk
1/2 cup chopped fresh Italian parsley
1/4 teaspoons fresh ground white pepper
1/2 cup fresh grated Parmesan cheese*
2 tablespoons chopped fresh chives
Fresh ground white pepper to taste
Prepare pasta according to package directions;
drain. In a large saucepan, bring the evaporated
milk to a simmer over moderate heat. Stir in the
Parmesan cheese, green onions and parsley. As
soon as it has melted, and the sauce is thick
and creamy, pour over cooked pasta. Season to
taste with white pepper.
For variety, add your favorite cooked vegetables,
chicken or seafood (or a combination of all three)
and serve over linguine or any pasta of your choice.
*Always try to use freshly grated Parmesan cheese
whenever possible. It melts very well and the
taste is far superior to the canned variety. If
the canned variety is all you have on hand, go
ahead and use it. The sauce will still taste good,
but it will not be as smooth and creamy.
Per Serving: 528 Calories; 5g Fat
(8.7% calories from fat); 2g Saturated Fat; 24g
Protein; 95g Carbohydrate; 4g Dietary Fiber; 10mg
Cholesterol; 276mg Sodium. Exchanges: 5 1/2 Grain
(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat
Milk; 0 Fat.
you, Mom was always right, you always have a choice!