Pear Honey
Alta Metzler
Willow Street, PA
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Sweets
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Makes 7½–8 cups; 3 Tbsp./serving
Prep. Time: 1 hour
Cooking Time: 30–45 minutes
17–18 medium-large fresh pears
20-oz. can unsweetened crushed pineapple in natural juice
1½ cups sugar
1. Peel and core pears. Grind in food chopper. Place in large kettle. Add pineapple and mix sugar in gradually.
2. Cook until thickened, about 30–45 minutes, stirring frequently to prevent burning.
3. Pour into jars and seal or freeze.
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Per Serving |
| Calories 70, Kilojoules 293, Protein trace, |
| Carbohydrates 17 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 0 mg, Sodium 1 mg, Fiber 2 g |
Variation: Add 3 Tbsp. lemon juice after honey is cooked and thickened.
— Shirley Sears, Tiskilwa, IL
Willard Roth
Elkhart, IN
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Makes 1⅓ cups; 2 teaspoons/serving
Prep. Time: 15 minutes
Cooking Time: 15 minutes
1 lb. cooking apples, cored and quartered
½ cup fresh, or frozen, blueberries
2 Tbsp. apple juice
½ tsp. ground cinnamon
1 Tbsp. butter, softened
1 Tbsp. fresh lemon juice
1. Toss apples, blueberries, and apple juice in large saucepan.
2. Cook over high heat until fruit is soft, 12–15 minutes.
3. Cool.
4. Blend in processor or blender until smooth.
5. Add butter and lemon juice halfway through.
6. Use as spread for breads and muffins. Store in refrigerator up to two weeks.
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Per Serving |
| Calories 12, Kilojoules 50, Protein 0 g, |
| Carbohydrates 3 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol 1 mg, Sodium 2 mg, Fiber trace |
Blueberry Sauce
Esther J. Yoder
Hartville, OH
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Makes 6–7 servings
Prep. Time: 5–6 minutes
Cooking Time: 6–7 minutes
3 Tbsp. sugar
2 Tbsp. cornstarch
¼ cup water
1½ cups fresh, or frozen, blueberries, divided
1 Tbsp. lemon juice
1. In saucepan combine sugar and cornstarch. Stir in water to make smooth paste.
2. Add blueberries. Bring to a boil. Stir while simmering for about 5 minutes.
3. Chill before serving over low-fat ice cream or cake (not included in analyses).
| Calories 51, Kilojoules 213, Protein trace, |
| Carbohydrates 13 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol trace, Sodium trace, Fiber 1 g |
__________________
Herb and Mustard Dressing
Susan Tjon
Austin, TX
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Makes ¾ cup; 2 tablespoons/serving
Prep. Time: 10 minutes
¼ cup water
3 Tbsp. balsamic, or cider, vinegar
1½ Tbsp. Dijon, or deli-style, mustard
1½ Tbsp. extra-virgin olive oil
1 tsp. dried basil leaves
1 tsp. dried thyme leaves
1 tsp. dried rosemary
1 small clove garlic, minced
1. In small jar with tight-fitting lid, combine all ingredients. Shake well.
2. Refrigerate until ready to use.
3. Shake before serving.
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Per Serving |
| Calories 41, Kilojoules 172, Protein trace, |
| Carbohydrates 2 g, Total Fat 3 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 2.4 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 0 mg, Sodium 92 mg, Fiber trace |
Herb Salad Dressing
Renita Denlinger
Denver, PA
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Makes ⅔ cup; 2 tablespoons/serving
Prep. Time: 10 minutes or less
2 Tbsp. powdered fruit pectin (Sure-Jell™)
½ tsp. (or more to taste) dried herb (choose one: basil, thyme, tarragon, savory, or dill weed)
4 tsp. sugar
¼ tsp. ground mustard
¼ tsp. pepper
½ cup water
4 tsp. vinegar
2 garlic cloves, minced
1. In a small bowl or jar with tight-fitting lid, combine first 5 ingredients.
2. Stir in water, vinegar, and garlic. Chill.
3. Serve over greens and vegetables of your choice.
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Per Serving |
| Calories 4, Kilojoules 16, Protein trace, |
| Carbohydrates trace, Total Fat 0 g, Saturated Fat 0 g, |
| Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, |
| Cholesterol 0 mg, Sodium 140 mg, Fiber trace |
Marlene Fonken
Upland, CA
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Makes about 6 cups sauce; about 1 cup/serving
Prep. Time: 5 minutes
Cooking Time: 15 minutes
1 Tbsp., plus 1 tsp., olive oil
1 cup onion, thinly sliced
3 cups canned chopped tomatoes, no salt added, undrained
4-oz. can diced green chilies, undrained
1 cup low-fat, low-sodium chicken broth
⅛ tsp. pepper
1 tsp. Mexican seasoning, no salt added
1. In saucepan, sauté onion in oil until tender.
2. Add tomatoes and green chilies to pan. Cook 5 minutes.
3. Add remaining ingredients. Cook at least 5 minutes more, or until hot.
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Per Serving |
| Calories 70, Kilojoules 293, Protein 1 g, |
| Carbohydrates 10 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 0.5 g, |
| Cholesterol 1 mg, Sodium 150 mg, Fiber 3 g |
Tip: Poach chicken or seafood in this sauce. Or make yourself a grand brunch or supper dish—Huevos en Rabo de Mestiza (see recipe on page 190)!
Marinade for Grilling
Samuel and Sadie Mae Stoltzfus
Bird-In-Hand, PA
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Makes ¾ cup
Prep. Time: 2–3 minutes
¼ cup low-sodium soy sauce
⅓ cup water
2 Tbsp. olive oil
1 tsp. lemon juice
1 clove garlic, minced
2 Tbsp. brown sugar
½ tsp. black pepper
1 tsp. vinegar
1. Mix ingredients together in a small bowl.
2. Use as marinade for turkey fillets, turkey cutlets, boneless skinless chicken breasts, or beef steaks.
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Per Serving |
| Calories 30, Kilojoules 126, Protein trace, |
| Carbohydrates 3 g, Total Fat 2 g, Saturated Fat 0.1 g, |
| Monounsaturated Fat 1.6 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 0 mg, Sodium 176 mg, Fiber trace |
Dietitian’s tip: Marinades are seasoned liquids used to add flavor and make food tender. Because most marinades contain an acidic ingredient (juice, vinegar, wine), it’s important not to marinate foods too long. The acid can break down the food and make it mushy. Most vegetables and fish require shorter amounts of time to marinate—30 minutes to an hour—whereas large cuts of meat can be marinated up to 8 hours.
Ann Bender
New Hope, VA
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Makes about ¼ cup of each mixture
Prep. Time: 5 minutes
#1:
1 Tbsp. onion powder
1 Tbsp. paprika
1 Tbsp. parsley
1 tsp. garlic powder
1 tsp. dried basil
#2:
2½ tsp. dried marjoram
2½ tsp. dried savory
2 tsp. dried thyme
2 tsp. rosemary
1½ tsp. dried sage
1. Mix each mixture together in separate small bowls.
2. Transfer each mixture to a separate herb shaker.
3. Remember, use an herb shaker instead of a salt shaker. These are both good on meats and vegetables.
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Per Serving |
| Calories 0, Kilojoules 0, Protein 0 g, |
| Carbohydrates 0 g, Total Fat 0 g, Saturated Fat 0 g, |
| Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, |
| Cholesterol 0 mg, Sodium 0 mg, Fiber 0 g |
A Tip —
Substitute whole wheat flour for some of the white flour in bread, rolls, cookies and cakes.
Salt Substitute #3
Mary Ann Lefever
Lancaster, PA
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Makes about ¼ cup
Prep. Time: 5 minutes
1 Tbsp. garlic powder
1 tsp. dried basil
1 tsp. black pepper
1 tsp. mace
1 tsp. dried marjoram
1 tsp. onion powder
1 tsp. sage
1 tsp. savory
1 tsp. dried thyme
1 tsp. dried parsley
½ tsp. cayenne pepper
1. Mix all seasonings together.
2. Transfer to an herb shaker.
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Per Serving |
| Calories 0, Kilojoules 0, Protein 0 g, |
| Carbohydrates 0 g, Total Fat 0 g, Saturated Fat 0 g, |
| Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, |
| Cholesterol 0 mg, Sodium trace, Fiber 0 g |
