Soup, Chicken Sandwiches, Quick Bread, and Mac And Cheese

It seems that winter demands warm comfort food. But we also have to keep an eye on our health, too. Four of these five recipes are from various Weight Watchers' emailing lists. They're several years old, and Weight Watchers has gone through several changes, from Points/Core, Points Plus, and now their new 360 program. Does this make W.W. wrong? No. Like all good programs, it changes to both keep up with the times (while helping people lose weight and get healthy), while finding new ways to help (while teaching members how to learn how to eat well). While I know others love other diet plans, W.W. helps you keep the weight off and learn how to maintain. You simply have to remember what you've learned.

Disclaimer:No, I am not a paid spokesperson for W.W., nor am I receiving any compensation for writing what I've just written. I just know what works by the results I've seen.

And now, food!

Roasted Autumn Vegetable Soup

This warm, comforting soup will stick to your ribs on cold days. Roasting the vegetables helps bring out their natural sweetness.

Points: 2 Servings: 8

1 large onion(s), cut into large chunks

4 large carrot(s), peeled and cut into 1 1/2-inch pieces

6 medium parsnip(s), peeled and cut into 1 1/2-inch pieces

4 cup winter squash, such as butternut, peeled and cubed

2 sprays cooking spray

3 cup fat-free chicken broth

1/2 cup fat-free evaporated milk

1/8 tsp table salt, or to taste

1/8 tsp black pepper, or to taste

Preheat oven to 400ºF. In large roasting pan combine onion, carrots, parsnips and squash; coat with cooking spray. Roast for 15 minutes. Place vegetables in large pot. Add broth & milk; season to taste. Cook over medium-high heat for 10 minutes to allow flavors to combine. Transfer mixture to blender or food processor, or use an immersion blender in pot, & blend until smooth. (Puree soup in batches if necessary to prevent hot liquid from splattering. Or allow soup to cool before pureeing.) Yields about 1-1/2 cups per serving.

From: Weight Watchers

You can add more water or broth to the pureed soup to achieve desired thickness.

Spiced Carrot Soup

Points: 2 Servings: 4

Who says home cooking takes hours? We used canned carrots in this curry & chili powder-seasoned soup to save on both preparation & cooking times.

2 tsp canola oil

1/4 cup shallot(s), or red onion, chopped

1/2 tsp curry powder

1/8 tsp chili powder, chipotle-variety

29 oz canned carrots, sliced (undrained)

1 cup buttermilk

1/4 tsp table salt

1/4 tsp black pepper

2 tsp fresh lemon juice, divided

1/4 cup fat-free sour cream

Heat oil in medium saucepan; add shallot, curry powder & chili powder. Cook over medium heat until shallot is tender, stirring constantly, about 2 minutes. Add carrots, including can liquid, to saucepan.

Pour buttermilk into saucepan; swirl milk in pan to ‘pick up’ any remaining spices. Add salt, pepper & 1 teaspoon of lemon juice; puree in saucepan using an immersion blender. (Or puree in batches in a blender, careful not to splatter hot liquid). Taste soup & add remaining teaspoon of lemon juice, if desired.

Divide soup among 4 bowls & garnish with sour cream. Yields about 1 cup of soup & 1 tablespoon of sour cream per serving.

We used canned carrots because they cut cooking time considerably (you may use fresh carrots though, if you prefer). If you prefer a tangy-tasting soup, swap 1/2 cup of buttermilk for 1/2 cup of plain fat-free yogurt (may affect POINTS values).

For a festive look, spoon sour cream in the center of each serving. Using a toothpick, draw out "spokes" of sour cream from the center to create a starburst design.

From: Weight Watchers

Crockpot Maple BBQ Chicken Sandwiches

1/2 C. maple flavored syrup

2 T. prepared mustard

2 T. Worcestershire sauce

2 t. lemon juice

1/2 t. chili powder

1/4 t. garlic powder

4 boneless, skinned chicken breasts

Place all ingredients in crockpot & cook on LOW for about 7 to 8 hours or until chicken is done.

You can either eat the breasts whole or shred them on buns or rice for more points.

4 servings = 225 calories, 4g fat, 1g fiber.

5 points per serving

From: Weight Watchers crockpot email list

Irish Honey Oat Quick Bread

2 tablespoons plus 1 cup old-fashioned rolled oats or quick-cooking (not instant) oats, divided

1 1/3 cups whole-wheat flour or white whole-wheat flour (see Tip)

1 cup all-purpose flour

2 1/4 teaspoons baking powder

1/4 teaspoon baking soda

1 1/4 teaspoons salt

1 8-ounce container (scant 1 cup) nonfat or low-fat plain yogurt

1 large egg

1/4 cup canola oil

1/4 cup clover honey or other mild honey

3/4 cup nonfat or low-fat milk

Position rack in middle of oven; preheat to 375°F. Generously coat 9-by-5-inch (or similar size) loaf pan with cooking spray. Sprinkle 1 tablespoon oats in the pan. Tip pan back & forth to coat sides & bottom with oats; set aside another 1 tablespoon oats for garnishing the loaf.

Thoroughly stir together whole-wheat flour, all-purpose flour, baking powder, baking soda & salt in a large bowl. Using a fork, beat together the remaining 1 cup oats, yogurt, egg, oil & honey in medium bowl until well blended. Stir in milk. Gently stir the yogurt mixture into the flour mixture just until thoroughly incorporated but not over-mixed (excess mixing can cause toughening). Immediately scrape batter into the pan, spreading evenly to the edges. Sprinkle the reserved 1 tablespoon oats over top.

Bake loaf until well browned on top & a toothpick inserted in the center comes out clean, 40 to 50 minutes. (It's normal for the top to crack.) Let stand in the pan on a wire rack for 15 minutes. Run a table knife around & under the loaf to loosen it & turn it out onto the rack. Let cool until barely warm, about 45 minutes.

Makes 12 slices; 4 points

Nutrition Information: Per slice: 192 calories; 6 g fat (0 g sat, 3 g mono); 18 mg cholesterol; 31 g carbohydrate; 6 g protein; 2 g fiber; 395 mg sodium; 64 mg potassium. Nutrition bonus: Iron (15% daily value).

2 Carbohydrate Servings

Exchanges: 2 starch, 1 fat

TIP: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. Two companies that distribute the flour nationally are King Arthur Flour (kingarthurflour.com) and Bob's Red Mill (bobsredmill.com).

MAKE AHEAD TIP: Store cooled bread, tightly wrapped, for up to 1 day at room temperature. If desired, warm (wrapped in foil) at 375°F before serving.

This bread has a pleasant flavor and divinely moist, tender crumb. It goes well with almost any soup or chowder. Plus, the recipe requires minimal mixing and cleanup, calls for ingredients usually stocked in the pantry, and is tasty yet healthful.

Baked Macaroni and Cheese

12 oz uncooked macaroni, elbow-type

1/2 cup fat-free sour cream

12 oz fat-free evaporated milk

8 oz low-fat cheddar or Colby cheese, shredded

1 Tbsp Dijon mustard

1/4 tsp table salt

1/4 tsp black pepper

1/8 tsp ground nutmeg

2 Tbsp dried bread crumbs

2 Tbsp grated Parmesan cheese

Preheat oven to 350ºF.

Cook pasta according to package directions without added fat or salt; drain & transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.

Heat milk in small saucepan over medium heat until tiny bubbles appear just around the edges. Reduce heat to low, add cheese & simmer until cheese melts, stirring constantly with wire whisk, about 2 minutes; remove from heat & stir in mustard, salt, pepper & nutmeg.

Add cheese mixture to pasta; mix well. Transfer to a 4-quart casserole dish. Combine bread crumbs & Parmesan cheese; sprinkle over pasta. Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.

Serves: 8; 5 Points

Just Desserts

We all know that we need to eat good, solid meals: chicken, fish, and lean beef (if we're so inclined), good vegetarian meals, breakfast, lunch and dinner with plenty of nutritian.

But most of us crave a little something extra: Dessert! For those of us who want something snacky, here are today's offerings. They're from my online cooking (http://www.amazon.com/Off-The-Wall-Cooking-ebook/dp/B009K7D2C2/ref=sr_1_1?ie=UTF8&qid=1361922217&sr=8-1&keywords=Off+the+wall+cooking).

Squash Pie

This is from Grandma Hallock. She wrote, "I was given several large yellow winter squash by Grandma Carpenter & Grandma said, 'Make pumpkin pie' & I did. They were our favorite from then on."

2 T butter

3/4 C sugar

2 eggs

1/2 tsp. salt

1/4 tsp.cinnamon

1/4 tsp. ginger

1/4 tsp. nutmeg

1 C mashed yellow winter (hubbard) squash

1 1/4 C milk

Cream butter. Add sugar & eggs. Mix well. Add rest of ingredients. Line 9” pie plate with crust. Pour filling into unbaked pastry shell. Bake at 375 degrees for 1 hour. Serve with whipped cream

Cranberry Pie

Dad sent this in a letter dated "18 No 79". He wrote, "Here is a recipe for a pie. 1st the way it was in the paper and the way I made it."

2 T cornstarch

1 C sugar

1/4 tsp. salt

1 1/4 C hot water

1 C raisins

1 T butter

2 C cranberries

Pie crust

Blend 1st four ingredients & cook in double boiler until thick. Add next 3 ingredients & cook 10 minutes. Put in pie shell & bake at 450 degrees for 20-30 minutes, covering pie with foil for the first 10-15 minutes. (Crust can be any kind you want.)

Variation

2 T cornstarch

1/4 C honey + 1/4 C molasses

1/4 tsp. salt

1 C raisins

1 T margarine

1 1/2 C cranberries + 1 C canned cranberries (kind with berries in sauce)

1 1/4 C hot water

Pie crust

Make as above.

Egg Nog Pumpkin Pie

1 C canned eggnog

1 egg

18 oz. can pumpkin pie filling

9" pie crust

Preheat oven to 450 degrees. In large bowl, combine egg nog, egg & pie filling; blend well. Pour into crust. Bake at 450 degrees for 15 minutes. Reduce heat to 350 degrees; bake 50 minutes longer or until knife inserted near center comes out clean. Garnish with whipped cream.

Peach Pie

4 C peaches, cut up

1 - 1 1/4 C sugar

3 T unbleached flour

dash salt

2 T butter

1 unbaked pie shell and lattice top

Arrange peaches in unbaked pie shell. Mix sugar, flour & salt. Sprinkle over peaches. Dot with butter. Cover with lattice top. Bake at 425 degrees for 30-40 minutes.

Peanut Butter Cookies

One of Grandma Hallock’s cookie recipes.

1/2 C butter

1/2 C peanut butter

1/2 C sugar

1/2 C brown sugar

1 egg, well beaten

1 1/4 C flour

3/4 tsp. soda

1/2 tsp. baking powder

1/4 tsp. salt

Cream butter & peanut butter together. Add sugar & brown sugar gradually & cream thoroughly. Add egg. Sift flour once before measuring. Sift flour, soda, baking powder & salt together & add to creamed mixture. Chill dough well, then form into balls the size of walnuts. Place balls on lightly greased baking sheet. Flatten with fork dipped in flour, making criss-cross pattern. Bake at 375 degrees for 10-12 minutes.

Oatmeal Cookies

Another of Grandma Hallock’s cookie recipes. Cookies were her specialty.

1 C flour

1 C brown sugar

3 C quick cooking (old fashioned) oatmeal

1 C butter or margarine

1/4 C boiling water

1 1/2 tsp. baking soda

Mix flour & brown sugar. Add oatmeal; stir. Melt butter; add to dry ingredients. Mix baking soda into boiling water; add to other ingredients, stirring well. Place batter into loaf pan, lined with aluminum foil & place in freeze for several hours. Slice & bake at 375 degrees for 10 minutes.

Chocolate Cream Pie

The first time I made this pie, I was 15 and wanted to impress a boyfriend. I did, but not the way I’d planned: the crust came out tasting like under-cooked pizza dough, I burned the chocolate pudding, and the whipped cream came out almost to butter. Hmmm...

9 " pie crust

1 large package chocolate pudding(not instant)

whipped cream

Cook pudding according to package directions. Pour into baked pie crust. White cream & place on pie. Chill.

NOTE: Now, what could be easier?

More Veggie Meals

I've been going vegetarian for years. The hardest part is at the holidays, when turkey seems to be the food d'jour. But that's beside the point.

This evening, I've picked a few recipes from VegKitchen (http://www.vegkitchen.com). Just a few to get you started.

PASTA WITH GREENS, CHICKPEAS, AND OLIVES

This recipe is listed as their recipe of the month. According to the site, "This quick and nourishing year-round pasta recipe calls for chard, kale, or spinach, but you can use a combination or even substitute broccoli rabe or mustard greens. My personal favorite in this dish is chard, as it’s so good in the Italian-style trio of pasta with greens and legumes. Just add a colorful salad and you’ve got a meal. Recipe from Wild About Greens by Nava Atlas."

Serves: 4 to 6

10 to 12 ounces rotini, rotelle, or cavatappi (spiral pasta, see note)

2 tablespoons extra-virgin olive oil

2 to 3 cloves garlic, minced

1 small red bell pepper, cut into strips

10 to 12 ounces chard, kale, or spinach, any variety

3 medium ripe tomatoes, diced

15- to 16-ounce can chickpeas, drained and rinsed

1/2 cup sliced pitted oil-cured olives (such as Kalamata)

1 tablespoon fresh oregano leaves, or 1 teaspoon dried oregano

Salt and freshly ground pepper to taste

1/4 to 1/2 teaspoon dried hot red pepper flakes, optional

Cook the pasta in plenty of rapidly simmering water until al dente, then drain and transfer to a large serving bowl.

If using any variety of chard, cut the leaves away from the stems and chop coarsely or cut into ribbons. If you plan on using the stems from chard, trim an inch or so away from the bottom, then slice thinly. If using kale, strip the leaves from the stems, and cut into narrow ribbons or small bite-size pieces. Thinly slice the stems if you plan to use them, otherwise, discard. Stem larger spinach leaves and chop coarsely; if using baby spinach, use the leaves whole.

Heat the oil in a large skillet. Add the garlic and bell pepper and sauté over medium heat until the garlic is lightly golden and the bell pepper softens, about 3 minutes.

Add the greens and stir in quickly to coat with the oil. If using spinach, cover and let it wilt for 30 seconds or so. If using kale or chard, add a couple tablespoons of water, cover, and cook for 2 to 3 minutes, just until wilted and bright green.

Add the tomatoes, chickpeas, olives, and oregano. Stir together and cook, stirring frequently for 3 to 4 minutes, or until everything is heated through.

Combine the mixture from the skillet with the pasta in the serving bowl and toss together. Toss with the skillet mixture. Season with salt, pepper, and optional red pepper flakes. Sprinkle optional pine nuts over the pasta, and serve.

Note: In this dish, I used a spelt rotini, but you can use any kind of short twisty pasta, and of course go for a gluten-free variety if that’s your preference.

Read more at http://www.vegkitchen.com/front-page/pasta-with-greens-chickpeas-and-olives/#Zmm5GfhgzlAAE8dT.99

cBLACK-EYED PEAS WITH SPINACH AND HERBS

"Here’s an easy and unusual recipe that highlights fresh spinach. If you use baby spinach, you can skip stemming, making the recipe even quicker than it already is. This Persian recipe is a Sabzi—referring to a recipe using greens and herbs, ingredients so typical to this cuisine. Serve with a fresh flatbread and a salad of chickpeas and tomatoes," according to the recipe.

Serves: 6

2 tablespoons olive oil

1 medium onion, chopped

1 cup chopped leek (white part only), well rinsed

Two 16-ounce cans black-eyed peas, drained and rinsed

2 large or 3 medium tomatoes, diced

Juice of 1/2 to 1 lemon, to taste

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

10 to 12 ounces fresh spinach, stemmed and well rinsed (or baby spinach, well rinsed)

1/2 cup chopped fresh parsley, or more, to taste

4 scallions, sliced

Salt and freshly ground pepper to taste

Hot cooked rice or other grain, optional

Heat the oil in an extra-large skillet or a steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent.

Add the leek and sauté another 5 minutes or so, until both it and the onion are golden.

Stir in the black-eyed peas, tomatoes, lemon juice, and spices. Cook until everything is hot and the tomatoes have softened, about 5 minutes.

Add half of the spinach, cover and cook until wilted down, then add the rest. Once it’s all wilted down, stir it in along with the parsley, and scallion. Cook for just a minute or two longer, just until then season with salt and pepper.

Serve at once over hot cooked rice or other grain, if desired.

Read more at http://www.vegkitchen.com/recipes/bountiful-beans/bean-main-dishes/black-eyed-peas-with-spinach-and-herbs/#sDx8kzIPtIHIW3To.99.

SIMPLE QUINOA, BROCCOLI, AND CHEESE CASSEROLE

"This easy casserole offers maximum nourishment. Serve with microwaved or baked sweet potatoes (start the sweet potatoes in the oven about 45 minutes before starting to bake the casserole) and a salad of dark greens and ripe tomatoes," according to the website's description. My description? "Yum!"

Serves: 6

1 1/2 cups quinoa, rinsed in a fine sieve

1 vegetable bouillon cube

2 tablespoons extra-virgin olive oil

1 large onion, quartered and thinly sliced

2 large broccoli crowns, cut into bite-sized pieces

1/3 cup sliced sun-dried tomatoes or sliced black olives

Salt and freshly ground pepper to taste

1 1/2 cups grated vegan cheddar cheese

Preheat the oven to 400º F.

Bring 3 cups water to a simmer in a medium saucepan. Stir in the quinoa and bouillon cube, cover, and simmer gently until the water is absorbed, about 15 minutes.

Meanwhile, heat the oil in a large skillet. Add the onion and sauté until golden. Add the broccoli and enough water to keep the skillet moist. Cover and steam until the broccoli is tender-crisp, about 5 to 7 minutes.

In a mixing bowl, combine the cooked quinoa with the broccoli mixture, dried tomatoes or olives, and half of the cheese. Season with salt and pepper and stir well.

Transfer the mixture to a lightly oiled, shallow two-quart casserole. Sprinkle evenly with the remaining cheese. Bake until the top is golden and crisp, about 20 to 25 minutes. Let the casserole stand for 5 minutes, and serve.

Read more at http://www.vegkitchen.com/recipes/everyday-meals/simple-quinoa-broccoli-and-cheese-casserole/#RuCMjlCL11gQJ4PC.99

And finally, this link (http://www.vegkitchen.com/meatless-monday-musings/cheap-eats-for-tough-times/) is to their article "Cheap Eats for Tough Times," listed under "Meatless Mondays." We could all use some help when it comes to buying nutritious food these days, right? Enjoy!

Some more heart healthy recipes

Here are some more recipes from the Healing Heart Foundation at http://heart.kumu.org.

Quick Fixes

Pronto Personal Pizza

A snack or a full meal in minutes

4 whole-wheat pita (pocket) breads

2 oz fat free soy cheese (see note below)

4 T soy or rice parmesan cheese, grated

4 T pasta sauce (any low fat spaghetti sauce)

1 tomato

4 slices of veggie pepperoni (or other veggie 'meats')

1/2 onion, sliced thin

1/2 C mushrooms

1 C vegetables, in small pieces (your favorites)

Preheat oven to 350 F. Spread 1 T pasta sauce on each pita. Place a layer of sliced soy cheese to cover the entire pita, then sprinkle on ¼ soy parmesan on each. Add layers of mushrooms, veggies, soy 'meats', thinly sliced tomato, and then very thinly sliced onion on top.

Bake for about five to ten minutes, or until veggies are tender and the bottom of the pita bread is as crisp as desired. (The bread is fully baked, so this pizza only needs to be heated until the veggies are ready. For a quicker pizza, precook the veggies in a microwave or steamer.)

4 pizzas, each 167 calories: 6% from fat (1.3 g), 79% from carbohydrates (35.1 g), 15% from protein (6.7 g). Sodium 248 mg, Fiber 6.5 g.

Healing Heart Hint

"Fat free soy or rice cheese is available in mozzarella, jack, swiss, cheddar, jalapeno-jack and American styles. Mozzarella or jack makes a more typical pizza," according to the website.

Meatless and fat free pepperoni slices as well as Canadian bacon, salami, sausage and other favorites are available in most larger health food stores.

Because these are fat free, they should not be on top of the pizza, where they will dry out during baking.

Substitute or add whatever makes this pizza each person's favorite.

Sloppy Joes

You'd never know it's meatless

1 large onion, chopped

1 to 2 C celery, chopped

1 t balsamic vinegar (other vinegar can be used)

1 green bell pepper, chopped

3 cloves garlic, crushed (or 2 t dried minced garlic or garlic powder)

1 T chili powder (will not make it too hot)

2 T cumin

2 1/2 C tomato sauce (or a 6 oz can tomato paste + 1 C tomato juice + 1 C water)

1 T prepared yellow mustard

1 T ground dry mustard

1 T brown sugar

1 t black strap molasses

1 1/2 cups dry TVP granules

1 1/2 C boiling water

optional spicy version: 1 to 3 t hot sauce or roasted chilies

Saute onion and celery in balsamic vinegar and a little water on medium heat. Add more water if needed. Add garlic, peppers and spices and saute for a few more minutes. Add everything else and simmer for 20 minutes. Serve over whole wheat buns, rice or pasta.

Adding a can of chili beans makes a very filling dish, changing it slightly to Sloppy Josés.

6 servings, each: Calories 152, Fat 1.85 g. (10% cff), Carbohydrate 19.86 g., Protein 17.44 g

Colcannon

A traditional old-world dish of creamed kale, leeks and potatoes

4 medium or 3 large potatoes

3 1/2 C chopped kale (one bunch)*

3 leeks

1 onion

1/3 C non-fat Soy Moo or any low-fat soy or rice milk

1/4 C fresh parsley, chopped

salt and freshly ground pepper to taste

Cut up the potatoes and steam until soft (potatoes can be microwaved in a bowl with a little water for about 15 minutes). Meanwhile, chop the onion and saute in a non-stick pan with a little water (no oil). Chop and wash the kale, and when the onion is soft, add the kale to the skillet; cover and let the kale steam in the water that stays on the leaves after washing. When the potatoes are done, drain if necessary and mash (with or without the skin, as you prefer). Mix in the soy or rice milk, parsley, and salt and pepper to taste, combine with the kale and onions, and serve. 3 large or 4 medium servings

* If kale is hard to find, most greens (mustard, turnip, collard), boy choy or choy sum can be used. Green or red cabbage is also a traditional colcannon ingredient.

3 servings, each: Calories 262, Fat 1.2 g. (4% cff), Carbohydrate 57.6 g., Protein 8.3 g.

Soups

Chili's Southwestern Vegetable Soup

Our clone of the national restaurant's popular soup

7 C vegetable broth

1 C canned dark red kidney beans, with liquid

1 14.5-ounce can diced tomatoes, with juice

1 C fresh or frozen cut green beans

1 C canned, frozen or fresh yellow corn kernals

1 4-ounce can diced green chilies

1/2 C diced onion, Spanish if available1/2 C tomato sauce

6 corn tortillas, chopped in small pieces

1 1/2 teaspoons chili powder

dash garlic powder

Garnish:

1 cup grated non-fat soy cheddar and/or soy jack cheese blended

1 cup crumbled baked corn tortilla chips

Combine all the soup ingredients and chopped corn tortillas in a large saucepan or soup pot over high heat. Bring soup to a boil, then reduce the heat and simmer for 45 minutes to 1 hour, or until the soup has thickened and tortilla pieces have mostly dissolved. If salt-free broth is used, add salt to taste near the end of cooking.

To serve, ladle about 1½ cups into a bowl. Sprinkle a heaping tablespoon of the grated cheddar/jack cheese blend over the top of the soup, and then a heaping tablespoon of crumbled corn tortilla chips over the cheese.

6 servings, each 209 calories: 9% from fat (2.0 g), 61% from carbohydrates (29.9 g), 10% from protein (14.6 g). Sodium 320 mg, Fiber 5.6 g.

Healing Heart Hint

If baked corn tortilla chips are not available, preheat oven to 325 F. and place yellow corn tortillas on the wire rack. Bake until they begin to turn a darker color, about ten minutes, but remove immediately, as they will burn if left in the oven any longer. After they are cooled, the chips can be crumbled for the recipe above or eaten alone or with salsa as a low-fat treat.

To make non-fat crispy taco shells, place each tortilla so that it is centered over two of the wires on the rack, placing the edges of the torillas under the other wires. Bake as above - they will curl around in an upside-down 'U' shape to make perfect taco shells.

Instant Creme of Tomato Soup

A country-style low-sodium, vegan version

8 oz can of 'no sodium added' tomato sauce

1/2 C non-fat plain soy or rice milk

pinch of dried oregano

pinch of dried basil

pepper to taste

1 t powdered onion

salt-reduced soy sauce, tamari or Bragg's Liquid Aminos to taste

Mix all ingredients in a sauce pan and simmer 3 minutes, but do not boil.

One 12 oz serving, 99.3 calories: 1% from fat (0.07 g), 82% from carbohydrates (20.15 g), 17% from protein (4.3 g). Sodium 66 mg, Fiber 3.4 g.

Healing Heart Hint

For those on a very low sodium diet, this soup can be made without any added salt. A small amount of salt enhances this recipe, but it will still be very low sodium compared to traditional tomato soups. Each teaspoon of low-salt soy sauce or tamari will add 100 mg of sodium per 12 oz serving.

Onion powder can be made with dried chopped onions in a coffee mill.

This recipe, thickened with a little corn starch or whole wheat flour, can be used as a pasta sauce or over vegetables, rice or potatoes.

For tomato-rice soup, mix in 1/2 C cooked brown rice.

Main Meals

Rice TreatLoaf

A meatloaf alternative from whole grain rice

1 3/4 C cooked brown rice

1/4 C cooked wild rice

1 C celery, finely chopped

2 T salt-reduced tamari or soy sauce

1 cup low-fat 'lite' soy or rice milk

2 T chopped fresh parsley (or 1 T dried)

1 t dried basil

2 C whole-wheat bread crumbs

1/2 t sage

1/4 t paprika

1 1/2 C onions, chopped

3 cloves garlic, chopped finely or pureed

1/4 t black pepper

1 T egg replacer

Add egg replacer to 1/4 C soy or rice milk and beat with a fork until foamy. Place all other ingredients in a bowl and mix well. Fold in foamy liquid mixture. Press firmly into a nonstick loaf pan. Bake at 350 degrees for 1 hour. Let cool and turn upside-down on serving plate to remove from pan (separating edges at the side of pan with a knife often helps). Serve with mushroom gravy, ketchup or barbeque sauce.

8 servings, each 157 calories: 9% from fat (1.6 g), 78% from carbohydrates (31.1 g), 12% from protein (4.9 g). Sodium 337 mg, Fiber 2.2 g.

Healing Heart Hint

This loaf can also be used as a stuffing. Small squares of whole wheat bread can be substituted for breadcrumbs. Do not pack the pan as firmly and break apart when cool.

If desired, any variety of vegetables can be added. Peas, chopped bell peppers, asparagus, zucchini, broccoli are just a few suggestions.

Mock Tuna-Pasta Melt

An easy casserole favorite

8-oz. package baked marinated tofu (any flavor), finely diced

2 large stalks celery, finely diced

2 medium scallions, thinly sliced

1 medium onion, finely chopped

1/2 C fat-free mayonnaise

1/4 C ketchup

1 T sweet pickle relish (sour pickle relish may be used if preferred)

1 t Dijon mustard

3 oz non-fat soy cheddar cheese, grated or finely diced

10 oz. whole wheat pasta elbows (or any small fancy pasta)

Bring a large pot of water to a boil then add pasta. Boil until almost tender, but not soft (about ¾ of regular cooking time). Rinse with cool running water to stop cooking, drain. Transfer to an oven-proof casserole or baking dish. Gently mix together all other ingredients except cheese, addding in the cooked pasta and sprinkle soy cheese on top. Oven bake for 25 minutes at 350 F. or microwave just long enough for the cheese to melt.

6 servings, each 184 calories: 6% from fat (1.4 g), 78% from carbohydrates (41.5 g), 16% from protein (8.8 g). Sodium 208 mg, Fiber 7.1 g.

Healing Heart Hint

Baked tofu is available in most health food stores. You can bake regular low-fat tofu after marinading (soy sauce, bbq sauce, etc) overnight in a moderate oven for 25 to 50 minutes, or until it starts to become firm.

If baked tofu isn't desired or available, rehydrated TVP flakes or dried bean curd will work as an excellent 'tuna' substitute

For a 'gourmet' touch, bake as above for 20 minutes, then place in hollowed-out tomatoes and bake 5 minutes more before serving.

Again, check out the Healing Heart Foundation at http://heart.kumu.org for more recipes and hints.

For the Health of it...

So, my son had a medical incident recently that convinced him (and the rest of the family) that maybe it would be best to really eat healthy. Isn't that how it goes, though? Most of us need something to smack us up side the head to get our attention.

Years ago, I found an online bunch of vegetarian recipes, listed under Healthy Heart Handbook; the link, if you'd like to follow it, is http://heart.kumu.org/. I figured this might be a good time to share a few of their recipes. So, without further adieu, here we go...

Appetizers

Hummus

A Mediterranean spread for dips, sandwiches & hors d'oevres

4 C (or 2 cans) cooked garbanzo beans (chickpeas)

2 cloves garlic, mashed

1/4 C fat-free no-egg mayonnaise (see note)

1/2 t ground cumin

juice of one lemon

2 t Dijon mustard

The following are optional and reflect the various preferences of different Mediterranean cultures. Add any or all to your taste:

1/8 C fresh parsley or cilantro

2 T sweet pickle relish

2 green onions

cayenne pepper or hot sauce

pinch of salt (omit for sodium restricted diets)

Drain and reserve liquid from canned beans, if used, and mix in a blender or food processor, adding reserved liquid or water to the desired consistency, a little thinner than peanut butter. Flavor improves if refrigerated in a closed container for a few hours or overnight. Makes about 4 cups.

8 servings, each 195 calories: 10% from fat (2.5 g), 69% from carbohydrates (34.2 g), 21% from protein (10.4 g). Sodium 154 mg, Fiber 0.1 g.

Healing Heart Hint:

Hummus is traditionally made with tahini (sesame seed paste), which is very high fat. For a hummus closest to traditional, a few drops of dark sesame oil or a 1/4 t of tahini can be added, although this will raise the fat content slightly.

If using canned beans, be sure to use the ones with no salt added.

NOTE: My favorite is Nayonnaise brand. This, as well as other vegetarian mayo substitutes can be found in health food stores. The taste is a little different, so my advice is to buy the smallest jar until you find one that you like.

Roasted Garbanzo Beans

A quick and portable snack

1 can garbanzo beans, no salt added

seasonings to taste (see hint below)

Rinse and drain a can of garbanzo beans. Shake in a zipper bag with spice of your choice. Lay out on a non-stick cookie sheet and sprinkle with your choice of flavorings (see Hint below). Bake at 400° for 25 minutes.

Each 4 oz serving: 186 calories: 12% from fat (3 g), 66% from carbohydrates (31 g), 22% from protein (9.4 g). Sodium: 1 mg (but salty spices will increase this) Fiber: 10 g

Healing Heart Hint

For flavorings try Spike, hickory-smoked tortula yeast, curry powder, onion powder, garlic powder or cinnamon and sugar (all have no sodium). Other flavors may raise sodium content, but if salt is not a concern: cajun flavor, artificial butter-flavor salt (for popcorn), or any others your imagination can provide.

Potato Pearls

These tasty appetizers can be prepared in advance, frozen, and baked later

1 pound potatoes

1/2 C chives or green onions, finely chopped

1/2 C wheat germ

1/2 t paprika

Salt and pepper to taste

Preheat oven to 375° F. Cover potatoes with water and boil until soft. Peel and mash, adding onions, salt and pepper. Shape into 1-inch balls. Mix the paprika and wheat germ together in a dish and roll potato balls in mixture until coated. Coat baking sheet with 1 second of a non-stick spray and spread with a paper towel. Bake for about 20 minutes. Serve hot, a toothpick in each.

10 servings, each: Calories 54, Fat: 0.64 g (10% cff), Carbohydrate 10.02 g, Protein 2.46 g (18%)

Healing Heart Hint:

Many foods that were formerly fried can be baked or broiled. Vegetables can be coated with a savory coating and heated till golden brown. For an easy shake-bake coating mix 1/2 C corn flakes. finely crumbled, 1 t light seasoned salt, 1/2 t each: paprika, sage, onion powder, 1/4 t each: garlic powder, thyme, pepper. The foods to be coated can be moistened or dipped a mixture of 4 T EnerG egg replacer and 8 T water, beaten to a foam. Bake at 375° F. for 15 minutes or until browned and crispy. Serve and eat immediately.

Temple Rolls

delicate Vietnamese spring rolls

16 rice paper rounds

8 dried shiitake or wood mushrooms

2 packages bean thread noodles (long rice)

2 medium carrot, julienned

1 cup snow peas, chopped steamed broccoli or other vegetable

1 cucumber, peeled and diced

1 cup mung bean sprouts

3 scallions, cut into thin slivers

1 bunch mint leaves (about 24)

sprig Thai basil (at least 12 leaves)

Dipping sauce (see Hint below)

Rehydrate mushrooms in warm water for at least 20 minutes, then julienne cut. Immerse bean threads in cold water for 20 minutes and cook in 2 quarts boiling water until slightly soft, about 1 minute. Save water. In a colander, rinse bean threads in cold water and drain. Blanch carrots, snow peas or other vegetables 1 minute in saved boiling water. Blanch bean sprouts for 30 seconds. Rinse all in cold water.

Fill a large dish or bowl with cold water. Soak each sheet of rice paper for a minute and then transfer to a slightly damp cotton dish towel or paper towel.

To assemble rolls, arrange 1/12 of noodles, mushrooms, carrots, scallions and snow peas or vegetables, 2 mint leaves and one basil leaf in a row on top. Roll up rice paper tightly, folding in flaps at the first turn. Rolls will keep for 8 hours, if refrigerated and covered. Serve whole or diagonally cut in half with bowls of dipping sauce.

12 rolls, each 135 calories: 2% from fat (0.36 g), 83% from carbohydrates (20.3 g), 14% from protein (4.96 g). Sodium 198 mg, Fiber 1.1 g.

Healing Heart Hint:

Traditional Vietnamese dipping sauce contains nuoc mam, a very salty fish sauce. A delicious alternate sauce can be made from ¼ C Hoisin sauce, 1 T vinegar, 1 T water and as much hot pepper or hot sauce as desired.

Thai basil is slightly different from Western basil, with a mint-like flavor. It is available in most Asian food markets. The stems and flowers are usually purple.

Rice paper is a thin, brittle sheet of dried rice flour, about the size of a tortilla. Handle with care, they break easily. They can be found in most Asian markets.

Snacks and Treats

Kool Kim Chee

Less spicy and lower sodium version of Korean cabbage slaw

6 C Napa or Won Bok (Chinese) cabbage, shredded

1 t salt

3 T ginger, finely chopped

4 cloves garlic, finely chopped

1 jalapeno pepper, finely chopped (see Hint below)

1/2 C cilantro (Chinese parsley), chopped

2 T vinegar

In a large ceramic or plastic bowl, add cabbage and sprinkle on salt, tossing well. Place a weight on the cabbage (a bowl or plate with anything heavy on it) and let sit a half hour. Drain. Add all other ingredients except the vinegar and mix well. Add vinegar and mix thoroughly. Let sit 30 minutes (overnight in refrigerator is better) before serving.

4 servings, each 38.7 calories: 4% from fat (0.2 g), 74% from carbohydrates (8.5 g), 22% from protein (2.5 g). Sodium 138 mg, Fiber 2.8 g.

Healing Heart Hint

Red jalapeno pepper adds color, but green will work as well. Remove stem and seeds before using. If fresh jalapeno is not available, canned will work, or use an Asian hot sauce, starting with 1/2 t and increasing to the hotness you prefer.

When working with hot peppers we recommend wearing rubber gloves and to be careful not to touch near one's eyes.

Pumpkin Croquettes

Surprisingly tasty patties from the Middle East

1 C fine bulgur wheat (soaked in 2 C warm water)

2 C mashed cooked pumpkins (about 2½ pounds raw) see hint or 16 oz canned pumpkin (not spiced pie filling)

1 C whole wheat flour

1/2 C water

1 medium onion, chopped

1 clove garlic, finely chopped

1/2 t salt

1/2 t ground coriander

1/2 t grated black pepper

1/4 t ground allspice

1/4 t ground cumin

1 pinch red or cayenne (to taste)

Soak the bulgur wheat in warm water for 20 minutes, drain. Puree the bulgur wheat and all remaining ingredients in a food processor or blender. Add more flour to thicken, if needed. Shape into croquettes (1 inch round, two inches long) or patties about 2-inches in diameter and about ½ inch thick. In a non-stick pan, fry patties, turning once, until they're lightly brown on both sides, about 2 minutes per side. Serve warm or at room temperature.

6 servings, each 201 calories: 6% from fat (1.44 g), 81% from carbohydrates (44.2 g), 13% from protein (6.2 g). Sodium 187 mg, Fiber 6.7 g.

Healing Heart Hint

To cook fresh pumpkin, cut into eighths, place in a large pot of lightly salted water, cover, and simmer over low heat until tender, about 15 minutes. Drain, cut off the peel, and mash. Gently press in a strainer to remove the excess liquid.

Hard Rock Cafe's Creamy Cole Slaw

"Our very low-fat taste-alike," according to the web site.

1 1/3 C fat-free mayonnaise

3 T white vinegar

3 T granulated sugar

2 T soy milk or rice milk

dash salt

8 C chopped cabbage (1 head)

1/2 C shredded carrot

Combine all ingredients except the cabbage and carrots in a large bowl and blend until smooth with a hand or electric mixer. Add cabbage and carrots and toss well. Cover and refrigerate overnight in a plastic or ceramic container (don't use metal).

8 servings, each 96.7 calories: 4% from fat (0.04 g), 82% from carbohydrates (22.4 g), 14% from protein (3.92 g). Sodium 76 mg, Fiber 4 g.

Healing Heart Hint

To bring out the full flavors, keep one or two days in the refrigerator before serving.

For variety (but not like the Hard Rock Cafe's slaw), try adding golden or brown raisins, poppy seeds or chopped chestnuts.

For a kimchi-style slaw add garlic and chili paste.

Hard Rock Cafe's Bar-B-Q Beans

The low-fat vegetarian clone of HRC's famous beans

2 15-ounce cans low-sodium pinto beans (with liquid)

2 T water

2 t cornstarch

1/2 C ketchup

1/3 C white vinegar

1/4 C brown sugar

2 T diced onion

1 t prepared mustard

1/2 t chili powder

1/4 t salt

1/4 teaspoon coarse ground black pepper

1/2 C soy imitation bacon bits

Preheat oven to 350° F. Empty the cans of pinto beans and liquid in a casserole dish. Dissolve cornstarch in a small bowl with 2 tablespoons of water and add to the beans. Add the remaining ingredients, stir well and cover. Bake for 90 minutes or until the sauce thickens. Stir every half hour. Remove from oven and let cool at least 5 minutes before serving. Serves 6 to 8 as a side dish.

6 servings, each 337 calories: 10% from fat (2.6 g), 70% from carbohydrates (42.6 g), 20% from protein (11.8 g). Sodium 638 mg, Fiber 4 g.

Starbucks Frappuccino

Make this popular frozen delight at home, without the caffeine buzz(or with it)

1 1/2 cups strong cold decaffeinated coffee

1/2 cup fat-free or low-fat soy or rice milk

1/2 cup granulated sugar

1 teaspoon chocolate syrup

1/4 teaspoon salt

1/8 teaspoon vanilla extract

3 cups crushed ice or ice cubes

Combine the coffee, milk, sugar, chocolate syrup and salt in a blender and mix on medium speed for 15 seconds to dissolve sugar. Add the vanilla extract and ice then blend on high speed until smooth and creamy. Stir with a spoon if necessary to help blend. Pour into two 16-ounce glasses.

2 - 16 oz servings, each 191 calories: <1% from fat (0.029 g), 99% from carbohydrates (47.7 g), 1% from protein (0.24 g). Sodium 282 mg, Fiber 0 g.

Again, all these and more can be found at http://heart.kumu.org/.

Valentine's Day Yummies

Valentine's Day is one of those days that seem to call for something special, whether it's flowers, cards, a day at the spa, or food. While I can't help you with the first three options, I can give you a few ideas for yummy food that might just fit the bill.

Some of these recipes are from different emailing lists that I'm on, while others are foods that I've made for so many years that I'd be at a loss as to where I first found them. Those recipes from emailing lists, etc. will be so labeled.

DECADENT CHOCOLATE MOUSSE

14-16 oz tub silken tofu

16 oz package chocolate chips

1 T vanilla

1 T maple syrup, optional

Melt chocolate chips over low heat, stirring constantly. Set aside. Place tofu in blender. Pulse once or twice to start breaking it down. With spatula or wooden spoon, scrape melted chocolate chips and vanilla into tofu in blender, along with maple syrup, if using. Blend on low setting until chocolate and tofu are completely mixed, maybe 30 seconds. Pour into 4 bowls and let cool.

Note:If you prefer, you can use carob chips in place of the chocolate chips.

TUXEDO STRAWBERRIES

This recipe is from About.com. I originally found it in their Today email, but it was originally posted in the candy emails (http://candy.about.com). I love about.com, since you can find different email lists on all sorts of stuff.

According the the candy email, "Tuxedo Strawberries are beautiful strawberries decorated with white and dark chocolate to resemble tiny tuxedos. They are the perfect candy for Valentine's Day, weddings, showers, or any romantic occasion. Be sure to check out the photo tutorial with step-by-step instructions showing how to make tuxedo strawberries.This recipe calls for candy coating, which stays hard at room temperature and provides a nice shine. You can use real chocolate and white chocolate if you prefer, but it has a tendency to get soft at warm temperatures, so either keep the berries chilled until serving, or consider tempering the chocolates."

1 lb large strawberries

12 oz chocolate candy coating

12 oz white chocolate candy coating

1. Prepare a baking sheet by lining it with aluminum foil or waxed paper and set aside for now. Wash the strawberries and dry them carefully, as excess water can interfere with the dipping process.

2. Melt the white chocolate candy coating in the microwave, stirring after every 30 seconds to prevent overheating. Stir until the chocolate is completely melted and smooth.

3. Dip a strawberry into the white chocolate until it is almost submerged, but leave about 1/2-inch of undipped berry at the top. Allow excess chocolate to drip back into the bowl, and scrape the bottom of the berry against the lip of the bowl to remove excess white chocolate that might pool around the bottom of the berry. Place the berry onto the foil-lined baking sheet, and repeat with remaining berries, until all have been dipped in white chocolate.

4. Place the dipped berries in the refrigerator to set the white chocolate while you prepare the dark chocolate for dipping. Place it in a microwave-safe bowl and melt it, stirring after every 30 seconds to prevent overheating. Stir until the chocolate is completely melted and smooth.

5. Once the white chocolate is completely set on the berries, take one berry and dip it into the dark chocolate at a 45-degree angle, so that the chocolate covers one side of the berry on the diagonal. Now turn it in the opposite direction and dip the other side on a 45-degree angle. The final result should be a berry that has a white "V" of chocolate showing through a darker outer coating.

6. Allow excess chocolate to drip back into the bowl, and scrape the bottom of the berry against the lip of the bowl to remove excess chocolate that might pool around the bottom of the berry. Place the berry onto the foil-lined baking sheet, and repeat with remaining berries, until all have been dipped in dark chocolate.

7. Now it's time to give your berries bow ties and buttons. To pipe these on, you can use a piping bag fitted with a small round attachment, a paper cone, or a plastic bag with the corner snipped off. Whichever method you choose, spoon some melted chocolate into your tool of choice. Make a bow tie by drawing two connected triangles at the top of the white V. Below this, place two or three dots for buttons. Repeat until all of your strawberries are decorated.

8. Place the tray back in the refrigerator to set the dark chocolate, for about 10 minutes. Your Tuxedo Strawberries are now ready to eat! They will keep in the refrigerator for several days, but I think they are best soon after they are made. If you do save them for 2-3 days, expect to see some condensation on them as they come to room temperature.

CHOCOLATE TRUFFLES

This is also from about.com, from their baking and desserts guide (http://baking.about.com).

1/2 cup plus 1 tablespoon whipping cream

6 tablespoon unsalted butter

1 1/8 pounds bittersweet (not unsweetened) or semisweet chocolate, chopped

6 tablespoons sour cream

Flavorings (add to your individual taste), such as almond, orange, or coconut extract, or liqueurs such as Amaretto, Framboise, etc.

For Dipping:

3/4 pounds white chocolate (not candy coating), chopped

3/4 pounds bittersweet (not unsweetened) chocolate, chopped

For Rolling:

Cocoa powder

Finely chopped nuts

Coconut

Crushed Oreo cookies

Grated chocolate

Bring cream and butter to boil in heavy large saucepan. Reduce heat to medium; stir until butter melts. Add chocolate; whisk until melted and smooth. Remove from heat. Whisk in sour cream. Pour into as many bowls as you want separate flavors (I split it into thirds and make mint, almond, and raspberry), and add flavorings until you reach desired flavor. (Aw, shucks, you have to keep tasting it here to get it right!) How much you add depends on how many flavors you are making, and the strength of the flavoring you add. When I split it into thirds, I start with about 1/2 tsp of flavoring per batch.Refrigerate mixture until firm enough to be molded, about 1 hour. Line 2 large cookie sheets with foil. Using about 1-2 tablespoons of truffle mixture for each (depending on desired size), form into balls and set on sheets. Refrigerate 2 hours, or freeze for 30-60 minutes.

Dipping/Rolling:

Line a cookie sheet with foil. Melt white chocolate in top of double boiler over simmering water, stirring until candy thermometer registers 115F. (I usually microwave mine!) Remove from over water. Using a fork or candy dipper, dunk a truffle in white chocolate, tilting pan, if necessary. Tap against side of pan to to remove excess chocolate. Alide truffle off fork and onto clean foil-lined cookie sheet. Wipe fork clean. Repeat process with as many truffles as you want coated in white chocolate (this amount of chocolate will do half the batch). Freeze for 15 minutes to set chocolate coating. Reheat remaining white chocolate to 115F over simmering water. Repeat dipping process to give truffles a double coating of white chocolate.Refrigerate to set coating, about 30 minutes.

Line another cookie sheet with foil. Melt bittersweet chocolate in top of clean double boiler over simmering water, stirring until candy thermometer registers 115F. (Again, I do this in the microwave.) Using dipping process described above, dip remaining truffles into bittersweet chocolate, dipping each truffle only once. Refrigerate truffles about 30 minutes.

If desired, reheat both chocolates and drizzle opposite color chocolate over completed truffles, to give them a fancy finish.

TO ROLL:

If you prefer rolling truffles in a coating to dipping them, simply put the desired coating (see suggestions above) in a small zippy bag, add one or two truffles, seal, shake and remove. (Some items, such as coconut, make require some pressure, and are better rolled on a plate.) Put on foil-lined cookie sheet and refrigerate truffles about 30-60 minutes.

Makes about 50 truffles, depending on size.

May be kept, refrigerated, for about 3 weeks -- if you can stay away from them that long!

CHOCOLATE GANACHE TRUFFLES

This one is from page 56 of the January/February 2011 issue of Vegetarian Times.

Makes 25 truffles

This recipe offers an introduction to making ganache, a combination of cream and chocolate used for candy fillings, cake frostings, and pastry glazes.

5 oz. dark or bittersweet chocolate, chopped

3 oz. milk chocolate, chopped

7 Tbs. heavy cream

1 Tbs. light corn syrup

2 tsp. instant coffee granules

2 Tbs. whiskey or liqueur, such as Grand Marnier or Kahlúa, optional

Confectioners’ sugar

Unsweetened cocoa powder

1. Combine dark chocolate and milk chocolate in large heat-proof bowl.

2. Combine cream and corn syrup in medium saucepan, and bring to a rolling boil over medium heat. Remove from heat, and stir in coffee granules until dissolved. Pour hot cream mixture over chocolate, and stir gently until all chocolate pieces have melted. Let stand 20 to 30 minutes.

3. Add whiskey, if using, and stir 1 to 2 minutes with spatula or wooden spoon until chocolate mixture begins to thicken. Cover, and refrigerate 4 hours, or overnight.

4. Fill small plate with confectioners’ sugar, fill small bowl with cocoa powder, and line baking sheet with parchment or wax paper.

5. Dip hands in confectioners’ sugar. 
Roll small lump of chocolate mixture into 1-inch ball, then roll in cocoa powder. Place truffle on prepared baking sheet. Repeat with remaining chocolate mixture, dusting hands with confectioners’ sugar to keep truffles from sticking. Refrigerate truffles until ready to serve.

Vegan Chocolate Truffles

This one is from the February, 2009 issue of Vegetarian Times.

Makes 40 1-inch truffles

Melt-in-your-mouth truffles don't need much to make them irresistible, but if you want to jazz up this recipe, try stirring in 2 teaspoons of flavored liqueur, such as Chambord, Frangelico, or Kahlúa.

1/2 cup chocolate soymilk

1 12-oz. pkg. vegan chocolate chips

1/2 cup unsweetened cocoa



1. Warm soymilk until hot to the touch. Set aside.

2. Melt chocolate chips in large metal bowl set over saucepan of simmering water, stirring until smooth. Stir in warmed soymilk until smooth. Cover, and refrigerate 4 hours, or overnight.

3. Place cocoa on plate. Shape chilled chocolate mixture into 1-inch balls, and roll in cocoa.

WHOOPIE PIES

Here's another recipe from the Baking/Desserts emailing list from about.com.

Want to make someone smile? Just offer them a Whoopie Pie. It's a cookie. It's a cake, but I can't think of it as a pie. It's also known as the official treat of Maine. Typically, it's top and bottom are chocolate cake with a middle fluffy frosting often made with marshmallow fluff. These days you can find fancier versions made of Red Velvet Cake, Pumpkin and/or Gingerbread Cake both with a cream cheese frosting filling.

"You'll note that I've included both a from-scratch cake and a cake mix recipe on this page. You could also make yours with a more traditional buttercream frosting1. Personally, I prefer the taste and texture of the marshmallow cream frosting," according to Carroll Pellegrinelli, the Baking/Desserts guide.

Prep Time: 45 minutes

Cook Time: 12 minutes

Total Time: 57 minutes

Yield: Makes 8 individual servings

Ingredients:

From Scratch Whoopie Pies

2 cups flour

1/2 cup cocoa

1-1/4 teaspoons baking soda

1 teaspoon salt

1 teaspoon salt

1/2 cup butter, softened

1/2 cup sugar

1/2 cup packed brown sugar

1 large egg

1 cup buttermilk*

Filling

1 cup butter, softened

7-ounce jar marshmallow fluff

1 cup powdered sugar

1 teaspoon vanilla

Cake Mix Version

one 18-ounce chocolate or Devil's Food cake mix

1/2 cup vegetable oil or softened butter

3 eggs

3/4 cup water

Preparation:

For From-Scratch Recipe -

Preheat the oven to 350 degrees. Line baking sheet with parchment paper. In a small bowl, mix flour, cocoa, baking soda and salt with a wire whisk. Set aside. In a large bowl, cream butter and sugars. Mix in egg. Slowly add flour mixture alternately with buttermilk. Ending with the buttermilk. Scoop 1/4 cup of batter into rounds on prepared baking sheet. You should be able to get 16 cakes. Bake for 12 minutes. Remove from oven and let sit on baking sheets for 2 minutes, then remove to wire racks for cooling. Cool completely.

For Cake Mix Recipe

Mix ingredients in a bowl with a electric mixer to just moisten. Then, on medium for 2 minutes until well combined. Finish by following the above baking instructions.

Filling Instructions -

Cream the butter and marshmallow fluff. Slowly add in the powdered sugar. Add vanilla and beat until smooth.

To Assemble Whoopie Pies -

Place a couple of tablespoons of filling on the flat bottoms of half of the pies. Top the filling with the flat bottoms of the other pies.

Notes in the Margin:

*Don't have buttermilk? Take a glass mixing cup and add one tablespoon of white vinegar. Fill the rest of the cup with milk. Stir and use instead of the buttermilk.

BUCK-EYES

My mom made these and passed them out for Christmas presents in 1989. It’s amazing that any of them made the trip home; they are incredibly good.

1 lb. butter or margarine, room temperature

2 lb. peanut butter, room temperature

2-3 lbs. confectioner's sugar

1 tsp. vanilla (optional)

2-12 oz. packages of chocolate chips

1/2 bar paraffin (4 oz.)

Mix butter & peanut butter. Add vanilla. Blend well. Mix in confectioner’s sugar. Boil into small balls & refrigerate several hours. Melt chocolate chips & paraffin in top of double boiler. With toothpicks in each peanut butter ball, dip ball into melted chocolate, leaving spot on top of peanut butter balls undipped, then place on wax paper to harden. Try not to eat in one sitting!

CHOCOLATE TRUFFLES

I got this from my oldest son and daughter-in-law for Christmas, 2002. They are so good…These, the buck-eyes, and a pot of coffee…Heaven…

8 oz. fine semi-sweet chocolate, broken into small pieces

1 C heavy cream

cocoa powder for dusting (see note)

Put the cream & chocolate into a pan & heat on low until the chocolate has melted. Stir the mixture until smooth & glossy, then pour into a bowl & chill in the fridge for several hours or overnight. Take spoonfuls of the mixture and, wearing gloves, roll between your hands into a ball. Place each truffle into a tray of SIFTED cocoa powder and shake around until well coated.

NOTE: My daughter-in-law added: “I’ll warn you, this process is very messy but WELL worth it. Also, some chopped pecans to roll them around in was really good. I’m sure you can think of all sorts of cool variations; I bet some grated orange peel or ginger would be good, too…” Also, “for the cayenne ones, I used a mixture of cocoa, cinnamon and cayenne.” Addicting.

You can have your cake AND eat it, too!

I always thought it sounded a little strange when someone would say, "You can't have your cake and eat it, too." Why have it if you can't eat it? Somehow, it just didn't make sense.

By the way, I also have a cookbook that many of my recipes on this blog are it. It's called Off The Wall Cooking, and is available at Amazon for your Kindle. Find it here.

Rocky Road Cake

I was taking a speech class at a local junior college. One week we had to give a demonstration speech; one lady demonstrated how to make this cake, passing out copies of the recipe along with pieces of cake. It’s absolutely delicious. The icing can be used on almost any kind of cake; it would be really good on carrot cake!

1 C chopped nuts

4 eggs

1 C raisins

1 C mayonnaise

1 C mini-marshmallows

1 C water

6 oz. package of chocolate

1 package (18.25 oz) Devil’s Food cake mix w/pudding

Grease & flour 2 9" pans. Preheat oven to 350 degrees. Mix first four ingredients in medium-size bowl. In large bowl at low speed, mix cake mix, eggs, may & water until blended. Increase speed to medium & beat for 2 minutes. Stir in nut mixture. Pour into greased & floured pan. Bake at 350 degrees for 50 minutes. Cool in pan 15 minutes on cooling rack.

Icing (for Rocky Road Cake)

1 tsp. vanilla

1 stick butter

8 oz. cream cheese

1 box confectioners sugar

Place ingredients in bowl & cream together. When cake is cool, ice. ENJOY!

Poor Man’s Cake

Maryann and I went to high school together, then wrote back and forth for years. She managed to visit twice, two years apart. In one letter, she sent along this and the next recipe. "Maybe my cousin’s recipe," she wrote. We've since lost touch, but I've often wondered why ever happened to her.

1 C brown sugar

1/2 tsp. cinnamon

1 C water

2 C flour, shifted

1/3 C oil

1/2 tsp. baking powder

1 C raisins

1/2 tsp. baking soda

1/2 tsp. nutmeg

1/2 tsp. salt

Mix brown sugar, water, oil, raisins, nutmeg & cinnamon in pan. Boil 3 minutes. Cool thoroughly. Add remaining ingredients. Bake in square pan in moderate oven (350 degrees) for 35 minutes.

Poor Man’s Cake #2

Aunt Sammy’s Depression Days

Maryann wrote, "Mom’s recipe. 1931 era. Don’t know if it’s (era) important or not."

3 eggs

1 C sugar

1/4 tsp. cinnamon

1 tsp. vanilla

2 C bread crumbs

Mix all ingredients together, blending well by hand. Grease 8X8" baking pan. Press mix into pan. Bake at 300 degrees for 30 minutes. Add raisins, fruit, or wine if available.

The Cake

This recipe was given to my mom by a friend, who worked as a lawyer for years. She was married to an Episcopal priest; both were involved in the civil rights movement.

1 package (18 oz.) yellow cake mix

1 egg, unbeaten

3/4 C oil

1 package (small) vanilla pudding

3/4 C sherry

Preheat oven at 350 degrees. Put ingredients in bowl. Beat for 5 minutes. Pour into greased tube cake pan or mold. Bake for 45 minutes.

Red Velvet Cake

We lived in Connecticut for several years while I was growing up. During this time, a lady called the local radio station and said she’d recently returned from a trip. During a stay in a fancy hotel with her husband, she had this cake in their restaurant. Returning home, she wrote to the hotel and requested a copy of the recipe, saying she’d pay for it. She received a copy of the recipe, along with a bill for $300. (This was during the mid-1960s.) Furious over the bill, she proceeded to read the recipe over the air.

1/2 C butter (note)

1/4 tsp. salt

1 1/2 C sugar

1 C buttermilk

2 eggs, well beaten

1 T vinegar

1 tsp. vanilla

1 tsp. baking soda

2 T cocoa

2 1/4 C flour (sifted)

2 oz. red food coloring

Preheat oven to 350 degrees. Grease & flour two 8" round pans. Cream butter & sugar. Add eggs. Make paste of food coloring & cocoa. Add to 1st mix. Add salt & buttermilk alternately with flour. Add vanilla. Dissolve soda in vinegar & add this last. Blend all ingredients, as little as possible. Pour into pans & bake for 30-40 minutes. When cool, split each layer horizontally.

Frosting For Red Velvet Cake

1 C butter (note)

1 C milk

1 C sugar

1 tsp. vanilla

5 T unbleached flour

Cream butter with sugar. Cook flour & milk in saucepan until very thick, stirring the whole time. Cool. Combine 2 mixes & add vanilla, using electric mixer. Spread on cake.

NOTE: Butter must be used in the frosting, otherwise the frosting will liquefy & refuse to harden. In the cake itself, though, margarine may be used. Also, if two 9" round pans are used, layers don’t need to be cut in half.

Rosalie’s Cheese Cake

This is from one of our neighbors when I was growing up in New York.

3 egg yolks

1/2 C evaporated milk

3/4 C sugar

1 1/2 tsp. vanilla

2 T unbleached flour, sifted

juice of 1/2 lemon

8 oz. (1 C) cottage cheese

3 T melted butter

3 egg whites

8 oz. cream cheese

Beat egg yolks with sugar & flour until lemon yellow. Add cream cheese, cottage cheese & flour. Add milk, vanilla & lemon juice. Beat all together & add melted butter during process. Stiffly beat egg whites & fold into mixture. Put into buttered spring form pan & bake at 350 degrees until brown, about 1 hour.

Crazy Cake #1

No idea where this came from.

1/3 C oil

1 1/4 C flour

2 oz. unsweetened Chocolate

1/2 tsp. baking soda

1/2 tsp. salt

1 egg

1/2 tsp. vanilla

1 C sugar

3/4 C water

Place in 9" square pan in order give & beat with fork until smooth (about 2 minutes). Scrape bottom & sides after 1 minute of beating. Spread batter evenly in pan. Sprinkle with 1/2 C chocolate bits. Arrange walnuts over top. Bake at 350 degrees for 30 minutes.

Coffee Cake

1 C flour

1 1/2 T shortening

1/4 tsp. salt

1 egg, beaten

1 1/2 T sugar

3 T cold water

2 tsp. baking powder

1 T (rounded) raisins

Sift & measure flour. Combine dry ingredients & work in shortening. Add egg & water; stir gently. Add raisins. Spread dough on small greased pie tin. Sprinkle sugar & cinnamon on top. Bake at 425 degrees for 15-20 minutes.

Rhubarb-Strawberry Refrigerator Cake

We moved to a new house in Connecticut when I was 15. One of its charms was a good-sized garden; a large patch of rhubarb threatened to overrun the entire garden. While Dad claimed most of the garden (as "John’s Pea Patch"), Mom decided that the rhubarb was hers. This is one of the many rhubarb desserts we had that year. I'm not sure where Mom found the recipe, so, unfortunately, I can't give credit to wherever it came from.

6 C rhubarb, cut in 1/2" pieces

1 tsp. vanilla

3 dozen lady fingers, split

1/2 C sugar

whole fresh strawberries

2 pks. (3 oz. each) strawberry gelatin

2 C heavy cream, whipped

Combine rhubarb, sugar & 1 C water in saucepan. Bring to boil. Boil 6-8 minutes until soft. Drain 1 C syrup & save. Put rhubarb & remaining syrup in blender. Make pulp (3 1/2 C). Bring pulp to boil. Pour over gelatin & stir until dissolved. Chill until slightly thickened but not firm. Fold in whipped cream. Add vanilla. Line 9" springform pan (3" deep) with ladyfingers. Alternate layers of rhubarb mix & ladyfingers, ending with rhubarb. Chill overnight, or until firm. Top with glaze & strawberries.

Glaze: Mix reserve syrup & 1/4 C sugar. Bring to boil & stir in 1 1/2 T cornstarch. Blend with small amount of water. Boil & cook, stirring until thickened & clean. Add a few drops of red food coloring. Cool.

Crazy Cake #2

2 C sugar

1 tsp. salt

2 eggs

2 tsp. baking powder

1 C milk

1 tsp. baking soda

1 C cocoa

2 tsp. vanilla

1 C shortening or oil

3 C flour

1 C boiling water

Preheat oven to 325 degrees. Grease & flour 9” square pan & 9" round pan. Into large mixing bowl, put all ingredients, except water, in order listed. Do not stir. Add boiling water & mix well. Pour batter into prepared pans. Bake about 35 minutes or until cake tests done. Cool at least 1 hour before frosting.

To shape heart: Place square cake upside down on large tray. Place one corner at top in diamond shape. Cut round cake in half. Turn upside down. Straight sides will join top of diamond to form heart.

Buttercream Frosting for Crazy Cake

3/4 C butter or margarine, softened

1/4 tsp. salt

2 tsp. vanilla

6 T milk

1 1/2 pounds (6 3/4 C) sifted confectioners’ sugar

Place butter, milk, salt & vanilla in mixing bowl. Add 1/2 of the sugar, mixing slowly. Gradually add the rest of the sugar. Continue beating until mixture is light & fluffy. Frosting will be off-white. Color some for trim. (From Parade Magazine, 2/11/79)