Cooking for people with food allergies

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Title:
Cooking for people with food allergies
Series Title:
Home and garden bulletin ;
Physical Description:
39 p. : col. ill. ; 22 cm.
Language:
English
Creator:
United States -- Dept. of Agriculture. -- Human Nutrition Information Service
Publisher:
U.S. Dept. of Agriculture : Supt. of Docs., U.S. G.P.O., distributor
Place of Publication:
Washington, D.C.?
Publication Date:

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Subjects / Keywords:
Food allergy -- Diet therapy -- Recipes   ( lcsh )
Genre:
federal government publication   ( marcgt )
non-fiction   ( marcgt )

Notes

Statement of Responsibility:
prepared by Human Nutrition Information Service.
General Note:
Cover title.
General Note:
Shipping list no.: 88-182-P.
General Note:
"Issued January 1988"--P. 2 of cover.
General Note:
"Supersedes Home and garden bulletin no. 147, Baking for people with food allergies, issued May 1975."
General Note:
Includes index.

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University of Florida
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All applicable rights reserved by the source institution and holding location.
Resource Identifier:
aleph - 001341130
oclc - 17957915
notis - AGK2194
Classification:
lcc - 88011518
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AA00009138:00001


This item is only available as the following downloads:


Full Text


Cooking

for People

with

Food Allergies


J


United States
j.;) Department of
Agriculture


.PREPARED BY
Human Nutrition
Information
Service


Home and Garden
Bulletin
No. 246


1 4


CO
00

0L
Cc





Contents


Food allergies or sensitivities .............................. 1
Food intolerances .......................... .......... 1
Reading food labels .................. ...... ........... 2
Clues to ingredient nam es ................................ 3
Nonwheat flours and starches.................. .......... 4
Characteristics and uses .................. ....... ....... 5
W here to buy ............ ... .................... 6
Food preparation ................ ..... ................ 6
Q quality of baked products................................ 6
Baking without eggs or m ilk .................. .......... 6
Baking w ith nonw heat flours ....................... ..... 7
Thickening with nonwheat flours and starches ............... 8
Amounts of flour or starch to substitute .................. .. 8
Adapting fam ily recipes ..................... ........ .... 1C
M eal planning ........ ... ............. .......... 11
Recipes ....................... .................... 1
Index to recipes ...................................... 3






















Issued January 1988
Supersedes Home and Garden Bulletin No. 147,
R.iking for People with Food AlIergv.,. issued May 1975





Cooking for People With Food Allergies


Many people have physical reactions after eating certain foods.
Whether the reaction is called an allergy, a sensitivity, or an intol-
erance doesn't matter. After a doctor has diagnosed the allergy or
intolerance, you must modify your diet, or your family's diet, to
eliminate the offending substance. Some foods-tomatoes or nuts,
for example-are easy to omit from the diet, but some foods are
hard to avoid. Especially difficult are milk, eggs, corn, and wheat.
This bulletin provides information to help in selecting and
preparing foods that do not contain milk, eggs, corn, or wheat;
tips to help recognize these ingredients in prepared foods; and
recipes designed to help avoid them.

Food Allergies or Sensitivities
A true food allergy or sensitivity involves the body's immune
system. Allergic reactions to foods may include asthma, hives,
stomach cramps, diarrhea, vomiting, and other symptoms. Reac-
tions may occur immediately, or hours after eating. A small
amount of food may not always cause a response, while a large
amount may cause a severe reaction.
People of all ages have allergic reactions to foods. Although
food allergies sometimes seem to disappear after childhood, they
may recur years later.
Foods that often cause allergic reactions include cow's milk,
egg white, corn, wheat, nuts, soybean products, finfish (flounder,
trout, cod), and shellfish (shrimp, crab, lobster). Simple ingredients
in foods, such as corn syrup, can also produce allergic responses.
When a food is found to cause an allergic reaction, all closely
related foods should also be suspected. For example, someone
allergic to chickpeas (garbanzo beans) may also be allergic to
peanuts, since both foods are legumes. A doctor or dietitian who
specializes in food allergies can provide information on related
foods.

Food Intolerances
In contrast to a food allergy, a food intolerance is caused by
an enzyme deficiency, a toxin, or a disease. Food intolerances can
cause symptoms similar to food allergies-stomach cramping and





diarrhea, for example. Lactose and gluten are two substances that
many people do not tolerate well.
Lactose Intolerance- Lactose intolerance is caused by a lack of
lactase, an intestinal enzyme that digests milk sugar (lactose).
Those who do not tolerate milk as a beverage may be able to eat
small amounts of yogurt or ice milk, especially as a part of a meal.
Lactose-reduced milk is also available. You can purchase milk to
which lactase has been added, or you can add the commercial lac-
tase enzyme to your milk to break down the lactose. The enzyme
can be purchased from a pharmacy without a prescription.
For severe intolerance, your doctor may advise avoiding all
milk and milk products. If this is the case, a calcium supplement
may be needed because milk is a major source of calcium in diets.
Gluten Intolerance-Gluten intolerance occurs when gluten, a
combination of proteins found in wheat, rye, oats, barley, and
buckwheat, irritates the lining of the small intestine. As a result,
nutrients are inadequately absorbed from the intestine. Gluten
intolerance can range from mild to severe. The proteins in corn,
rice, soybean, and tapioca flours and potato, arrowroot, and
corn starches contain no problem gluten.
Some people can tolerate the gluten in rye, oats, barley, and
buckwheat but have an allergy to wheat. They generally need to
omit only wheat flour, wheat starch, and combinations of flours
that include wheat from their diets. Buckwheat is often confused
with wheat, but it is a member of another plant family. However,
some people are very sensitive to buckwheat.

Reading Food Labels

Be a label reader. Ingredients are listed on food labels in order
by weight. The first ingredient is present in the greatest amount
and the last in the least amount. The ingredients for a product may
change, so you should make a practice of reading labels even on
items you have used in the past.
Some basic food products, such as catsup and peanut butter,
have a "Standard of Identity" approved by the U.S. Food and
Drug Administration. Labels on these foods are not required to
show a complete listing of all ingredients; only optional ingredients
have to be listed. The processor or distributor named on the prod-
uct's label can pro_ ide further information about its ingredients,
especially for foods having a Standard of Identity.

























Clues to Ingredient Names


Food ingredients made from milk, eggs, corn, or wheat are
sometimes listed on the label only by their technical names. For
example, did you know that caseinate comes from milk? When
reading labels, look for words that are clues to the presence of
milk, egg, corn, wheat, and gluten in a product. Here are names
to look for:


Milk Eggs _v
Caseinate Albumin
Casein Ovomucin
Curds Ovomucoid
Dry milk solids Vitellin
Nonfat dry milk Ovovitellin
Whey Livetin
Powdered or dried egg
Ovoglobulin


Corn
Dextrose
Deximaltose
Corn syrup
Corn sugar
Corn oil
Corn alcohol
Cornstarch
Glucose





Wheat-
Bran
All-purpose flour
Wheat flour
Farina
Graham flour
Malt
Wheat germ
Whole-wheat flour
Wheat starch


The following foods may contain


Milk may be found in-
Baked products t
Chocolate desserts and candies
Yogurt, frozen yogurt
Ice cream, sherbet, puddings
Nondairy creamers
Nondairy whipped toppings
Meatloaf, cold cuts, frankfurters
Margarine, cheese
Sauces
Sour cream
Whipped potatoes


Corn may be found in-


Powdered sugar
Baking po\\der
Baking mixes
Canned or frozen fruits or
juices


I


Gum, mints, candy
Soft drinks
Sorbitol
Sugar-cured ham or bacon


milk, eggs, corn, wheat, or gluten:


Eggs may be found in-
Baking mixes
Batter-fried foods
Baked products
Breaded meats
Custard, ice cream, sherbet
Coffee or root beer
Meatloaf, croquettes, sausage
Noodles
No-cholesterol egg substitutes
Sauces, soups


Wheat or gluten may be found in-
Ale, beer, liquor
Baked products G
Cold cuts, frankfurters
Ice cream
Hydrolyzed vegetable protein
Monosodium glutamate
Ready-to-eat cereals
Salad dressings
Sauces, soups


Nonwheat Flours and Starches
Nonwheat flours and starches differ from wheat flour, and
from each other, in their characteristics and uses. Becoming familiar


Gluten G
All items listed
under wheat and
the following:
Barley
Oats
Rye
Buckwheat


^





with these characteristics lets you choose the flour or starch that
has the best qualities for individual recipes.
Characteristics and uses
* Soy flour is generally milled from whole soybeans into one of
three types of flour-full-fat, low-fat, or defatted. Full-fat soybean
flour is the type usually available in stores for use in home
baking. Soy flour is light yellow in color and has a strong nutty
flavor. Because of its strong flavor, soy flour is best mixed with
other nonwheat flours. Nuts, spices, or chocolate also help mask
the soy flavor.
* Rice flour is milled from broken kernels of white or brown rice.
It has a bland flavor with a slightly grainy texture. Since rice
flour lacks a flavor of its own, it can be used in a variety of baked
products.
* Corn flour is milled from white or yellow corn by the same
process as cornmeal, but it is ground much finer. Corn flour is
not available in all areas.
* Rye flour has a dark color, distinctive flavor, and a slight amount
of gluten. Be sure to buy only 100 percent rye flour and not a
rye-wheat combination flour. Most commercially baked rye
breads contain wheat flour.
* Oat flour has a mild flavor. You can buy it ready to use, or you
can make your own by grinding dry-rolled oats in a blender or
food processor. One and one-half cups of regular or quick-
cooking rolled oats makes 1 cup of oat flour. Commercially
baked oatmeal breads and oatmeal cookies are usually made
with some wheat flour.
* Cornstarch is a fine, white starch made from corn. It is the prin-
cipal starch used in cooking in this country. Cornstarch is used
to thicken gravies, sauces, and desserts.
* Arrowroot starch is a snow-white starch made from arrowroot, a
tuberous root of a West Indian plant. Arrowroot starch thickens
at a lower temperature than wheat flour or cornstarch, making it
especially useful in egg sauces or other sauces that should not
be boiled. Since arrowroot has no color or flavor, it's a good
choice for thickening clear glazes and fruit sauces.
* Potato starch is a bland, white starch made from raw potatoes. It
may be used in sauces or baked products. Potato starch works
best in baked products that have eggs to provide needed struc-
ture, such as sponge cake.
* Quick-cooking tapioca is a granular product derived from the
roots of the cassava plant. It can be used to thicken puddings.





Where to Buy Nonwheat Grains, Flours, Starches, and Other Products
Nonwheat flours, starches, and baked products are available in
supermarkets, the food section of department stores, and specialty
food stores. Oriental food stores have many rice-based foods that
do not contain wheat. The various rice noodles, for instance, can
be used in place of egg noodles or other pastas.

Food Preparation
Omitting a basic food or ingredient such as milk, eggs, corn,
or wheat from meals can be a challenge. One or more of these
foods are found in many baked products, salad dressings, soups,
sauces, beverages, and mixed dishes. You may have to prepare
foods that contain no milk, eggs, corn, or wheat at home in order
to have varied meals and an adequate diet. Be willing to experiment.
Preparing some foods at home is almost the only way to have
a varied diet while avoiding substances offensive to people with
food allergies.
The following tips will make food preparation easier:
* Look for recipes that are quick and easy to prepare.
* Use convenience foods and mixes when possible. Check the
label to be sure they contain only ingredients that are tolerated.
* Cook extra food so that some can be used the next day or
frozen for future meals.

Quality of Baked Products

You will find that some foods made without milk, eggs, corn,
or wheat will have a different taste, texture, and appearance.
Baking without eggs or milk
Baked products made without eggs or milk-
* have less color and flavor,
* have crusts that brown less,
* are usually heavier in texture, and
* are more crumbly and dry out faster.
Eggs give structure and help to leaven or increase the volume
of baked products. You can omit eggs from many cookies with little
change in texture; cakes, however, tend to be more crumbly. To
help avoid this problem, serve a cake made without eggs from the
pan in which it is baked, or bake it as cupcakes in paper liners.
Try omitting eggs when preparing some one-layer cake mixes;
however, be sure the other ingredients in the mix are those you
can tolerate. Top with a tasty sauce, such as the Cherry Dessert
Sauce on page 36, to add variety to a plain cake made without
eggs.





Milk is used in many baked products to add flavor or to
increase nutritional value. If someone in your family is allergic to
milk, try substituting one of the following ingredients: soy milk,
fruit juice, liquid nondairy creamer (without milk or milk
derivatives), or water. Fortified soy milk is nutritionally similar
to milk.
Baking with Nonwheat Flours
When baking, you can use rice, soybean, oat, rye, or barley
flour or potato starch instead of wheat flour. The strong gluten in
wheat flour helps to form the structure of breads and cakes. Since
nonwheat flours or starches contain weak gluten, or none, baked
products made with these flours tend to be heavier and more
crumbly than products made with wheat flour. Nonwheat flours
work best in baked products when two or more flours are com-
bined to make the most of the qualities of each.
Oat, rye, barley, and buckwheat flours contain small amounts
of gluten; avoid them if you have a severe intolerance to gluten.





In baking with nonwheat flours or starches, keep the following
in mind:
* Stir flour or starch thoroughly before measuring. (Sifting is
unnecessary).
* Expect the batters of nonwheat flours and starches to be of a dif-
ferent consistency than wheat-flour batters. Some flours make a
thinner batter; others make a thicker batter. These variations are
due to a lack of gluten and to the different thickening properties
of the starches.
* Remember that baked products made with nonwheat flours and
starches tend to be heavier, smaller in volume, and more
crumbly than those made with wheat flour.
* Crumbling may be less of a problem with cookies or cupcakes
than with layer or sheet cakes.
* Cover nonwheat baked products tightly and store at room tem-
perature for a short time or freeze for longer storage. These
baked products tend to become dry and pick up odors when
stored in the refrigerator.

Thickening Foods with Nonwheat Flours and Starches

Nonwheat flours and starches can be used for thickening
sauces, soups, puddings, and pie fillings. Because of differences in
starch content, nonwheat flours and starches differ in their ability
to thicken and in the clarity of the thickened food. The chart on
page 9 shows how much nonwheat flour or starch to use in
place of wheat flour for thickening.
Foods thickened with most nonwheat flours or starches should
not be cooked beyond the point at which they thicken. Be espe-
cially careful not to overbeat or overcook sauces thickened with
arrowroot or potato starch, or else the sauce may become thinner.
In addition, puddings, sauces, or other foods thickened with
arrowroot or potato starch should be served the day they are
made, as they tend to thin if held longer.
Rice flour is good for thickening foods because it does not
affect color or taste. Oat, barley, rye, or soybean flour can also be
used for thickening, but they have a stronger flavor and may
change the color of the food.

Amounts of Flour or Starch to Substitute for Wheat Flour

The following tables show how much of other flours and starches
to substitute for wheat flour. Combinations of flours tend to pro-
duce more acceptable baked products. For example, a mixture of
1 cup minus 2 tablespoons of rice flour and 1-1/4 cups of rye flour
























will substitute for 2 cups of wheat flour. The mild flavor of the rice
flour minimizes the strong flavor of rye flour, while the rye flour
minimizes the grainy texture produced by the rice flour.
Substitutes for 1 cup of wheat flour in baked products


Kind of flour


Amount


Barley flour .................... .... 1-1/3 cups
Brown or white rice flour ......... ... 1 cup minus
2 tablespoons
Corn flour ................... .... 1 cup
Oat flour .... ..................... 1-1/3 cups
Potato starch .................. .... 3/4 cup
Rye flour .......................... 1-1/4 cups
Soy flour .......................... 1-1/2 cups

Substitutes for 1 tablespoon of wheat flour to thicken
sauces, gravies, and puddings

Kind of flour Amount
Cornstarch ..................... 1/2 tablespoon
Potato starch ..................... 1/2 tablespoon
Arrowroot starch ............. ... 1/2 tablespoon
Rice flour ........................ 1 tablespoon
Quick-cooking tapioca ............. 2 teaspoons





Adapting Family Recipes


In most cases, your favorite recipes can be used with some
changes in ingredients. Below are some suggestions for adapting
recipes. The specific changes you make will depend on which
foods you must avoid.
General guides:
* Start with simple recipes so that substituting ingredients is easy.
* Replace forbidden ingredients with ingredients that do not cause
reactions. See pages 8 and 9 for suggestions for replacing
wheat flour and page 7 for milk substitutes.
To avoid wheat:
* Make cookies, pie crust, and the bottom layer of desserts with
crushed breakfast cereal made from rice or corn. (See the recipe
for Apricot-Pineapple Pie, page 26.)





* Substitute rolled oats for wheat flour in making fruit crisps.
* Use rice in place of wheat bread in poultry stuffing. (See the
recipe for Rice Stuffing, page 18.)
* Make cornbread with all cornmeal and no wheat flour.
* Add fruits and vegetables to improve the eating quality of baked
products made with nonwheat flours. Nuts and chocolate chips
will also enhance flavor; however, they are higher in fat.
To avoid chocolate:
* Try replacing chocolate with carob. Carob is sold as a powder,
flour, or chips. Carob chips and bars may contain milk products.
To avoid milk:
* Use vegetable oil, shortening, or milk-free margarine in milk-free
recipes. Kosher margarine contains no milk solids.
* Check the label to find chocolate chips made without milk.
To avoid corn:
* Use margarines that do not contain corn oil.
* Use cereal-free baking powder in corn-free recipes-regular
baking powders contain cornstarch. (Cereal-free baking powder
can be purchased at specialty food stores.)
To avoid peanuts:
* Use sunflower or safflower oil rather than peanut oil.

Meal Planning

When possible, prepare foods that will be eaten by everyone
in your family so that the family member with food allergies does
not feel different. By creative planning and preparing ahead, you
can omit certain foods or ingredients and still have tasty meals that
follow Federal guidelines for health promotion.1 Such meals con-
tain a variety of foods that provide needed nutrients and the food
energy (calories) to maintain desirable weight. They also contain
only moderate amounts of fat, cholesterol, sugar, and sodium.
Keep a supply of suitable foods in your pantry, refrigerator, or
freezer.
When eating at a new restaurant, call ahead to check the
menu. Choose plain foods that you know contain no hidden
ingredients.


'Nutrition and Your Health: Dietary Guidelines for Americans, Home and Garden
Bulletin No. 232, Second Edition, 1985, is available from Consumer Information Center,
Pueblo, Colorado 81009.





Recipes


It's not easy to omit milk, eggs, corn, and wheat in cooking.
Sometimes you will need special recipes. The following recipes for
breads, main dishes, sauces, salad dressing, and desserts will get
you started. Experiment with your own recipes. The results may
not always measure up to products made with wheat flour, eggs,
and milk, but their use will increase the variety in your daily
menus.
Wheat is not an ingredient in any of these recipes. Some of
the recipes are also free from milk, egg, corn, and/or gluten. In
recipes that need baking powder, the cereal-free kind was used to
avoid corn. Regular baking powder can be substituted for the
cereal-free baking powder if corn is allowed.
The following symbols next to the name of the recipe indicate
what ingredients are absent:

Ingredient
omitted


( milk 0 wheat


0 egg
egg G gluten



corn



Yeast bread recipes are not included because the eating quality
of yeast breads made from nonwheat flour is not generally accep-
table unless gums or other special ingredients are used. Tasty and
nutritious quick breads, such as those on pages 21 and 22, can
be made without any special ingredients.
Some of these recipes can be adapted for a microwave oven
or other cooking appliance. Refer to the cookbook that came with
the appliance for similar recipes or contact your local county
extension agent.







































The Dietary Guidelines2 were considered in developing these
recipes. In general, amounts of fat, saturated fat, cholesterol, sugar,
and sodium they contain are limited to moderate levels. The fat,
cholesterol, sodium, and total calories are given for each recipe.
All of the recipes were tested in the Human Nutrition Information
Service food laboratory and received a favorable rating for eating
acceptability from trained taste panelists.






2See footnote on page 11.






Cheese Pizza with Rice Crust
4 servings, 2 wedges each
Per serving:
Calories ....... 255
Total fat ....... 9 grams


NO: $ G

Cholesterol ....... 84 milligrams
Sodium .......... 545 milligrams


Crust
Rice, cooked, unsalted ........................
Mozzarella cheese, lowfat, part skim milk, shredded .
Egg, beaten ..................................
Onion, very finely chopped .................. .
Margarine, corn-free, melted ....................
Topping
Tom ato sauce ................................
O regano leaves ..............................
Basil leaves ..................................
G arlic pow der ...............................
Green pepper, chopped .......................
Mozzarella cheese, lowfat, part skim milk, shredded .


2-1/2 cups
1/4 cup
1
2 tablespoons
1 tablespoon

8-ounce can
1/2 teaspoon
1/4 teaspoon
1/8 teaspoon
1/3 cup
3/4 cup


1. Preheat oven to 4250F (hot).
2. Lightly grease 12-inch pizza pan.
3. Mix ingredients for crust thoroughly. Spread evenly and press
onto pizza pan.
4. Bake 20 minutes or until surface is lightly browned.
5. Mix tomato sauce and seasonings. Spread evenly over crust.
Sprinkle with green pepper and cheese.
6. Bake 10 minutes or until sauce is bubbly and cheese melts.
7. Cut into eight wedges





Chicken-Rice Casserole
4 servings, about 1 cup each
Per serving:
Calories ....... 290
Total fat .... 10 grams


NO: UlGA-

Cholesterol ....... 44 milligrams
Sodium .......... 495 milligrams


Mushroom stems and pieces .................. .
O nion, chopped .............................
Margarine, milk- and corn-free ................ .
Rice flo ur ............................... .
Chicken broth, unsalted .......................
Rice, cooked, unsalted ........................
Chicken, cooked, diced........................
Pim into, chopped ...........................
Sa lt . . . . .
Pepper .....................................
Crisp rice cereal, crushed ......................


2-ounce can
1/2 cup
2 tablespoons
3 tablespoons
1-1/2 cups
2 cups
1-1/2 cups
2 tablespoons
1/2 teaspoon
1/8 teaspoon
1/4 cup


1. Preheat oven to 3500F (moderate).
2. Drain mushrooms; save liquid.
3. Cook mushrooms and onion in margarine until onion is tender,
about 5 minutes. Stir in rice flour.
4. Gradually stir in mushroom liquid and chicken broth. Cook,
stirring constantly, until thickened. Remove from heat.
5. Add remaining ingredients except cereal crumbs. Mix well.
6. Pour mixture into 1-1/2 quart casserole. Sprinkle crumbs over top.
7. Bake 25 minutes or until sauce is bubbly and top is lightly
browned.


Variation
Fish-Rice Casserole
Per serving:
Calories ....... 290
Total fat ....... 9 grams


NO: 0


G


Cholesterol ....... 44 milligrams
Sodium .......... 535 milligrams


Use 1-1/2 cups milk in place of broth.
Use 1-1/2 cups cooked, unsalted, flaked fish in place of chicken.





Italian Ground Beef with Ric
4 servings, 1 cup each
Per serving:
Calories ....... 285
Total fat ....... 8 grams


G


Cholesterol
Sodium ...


. .. 62 milligrams
...... 447 milligrams


Lean ground beef........................... 3/4 pound
O nion, chopped ........................... 1/2 cup
Green pepper, chopped ..................... 1/4 cup
Celery, chopped ........................... 1/4 cup
Tomatoes, crushed ......................... 8-ounce can
Tomato puree ............................. 10-3/4-ounce can
O regano leaves ............................ 1 teaspoon
Basil leaves ................................ 1 teaspoon
Rice, cooked, unsalted ...................... 2 cups
1. Cook beef, onion, green pepper, and celery in a large frypan
until beef is lightly browned and onion is clear. Pour off fat.
2. Add tomatoes, tomato puree, and seasonings to meat mixture.
Cover and simmer 15 minutes to blend flavors.
3. Stir in rice. Heat to serving temperature.


eN

NO** 0*






Meatloaf


4 servings, 2 slices each
Per serving:
Calories ....... 305
Total fat .... 18 grams
Lean ground beef ....... ..
Quick-cooking rolled oats ..
Apple juice ..............
Celery, chopped .........
Onion, chopped .........
Worcestershire sauce .....
Sa lt . . .
Pepper .................
Ground nutmeg ........ .


Cholesterol
Sodium ..


. .. 82 milligrams
. .. 215 milligrams


1 pound
1/2 cup
1/2 cup
1/4 cup
1/4 cup
3/4 teaspoon
1/4 teaspoon
1/8 teaspoon
1/8 teaspoon


Preheat oven to 350F (moderate).
Mix all ingredients thoroughly.
Shape into a loaf in baking pan.
Bake 1-1/4 hours or until done.
Drain off excess fat.


NOTE: Mixture can also be
loaf pan to bake.


packed lightly into a 9- by 5- by 3-inch


Variation
Porcupine Meatballs
4 servings, 4 meatballs each
Per serving:
Calories ....... 325
Total fat .... 18 grams


NO:#($* I G



Cholesterol ....... 82 milligrams
Sodium .......... 216 milligrams


Omit rolled oats. Add 1/3 cup uncooked rice to meat mixture.
Shape into 16 meatballs.
Brown well on all sides in hot frypan. Pour off fat.
Add 1-1/2 cups hot water to meatballs in frypan. Heat to boiling,
cover, reduce heat and sirhmer 50 minutes.
Remove from liquid and serve.


NO: (






Rice Stuffing
4 cups NO:|( e$G
(sufficient stuffing for a 4-pound chicken)
Per 1/2 cup serving:


Made with broth


Made with water


Calories ...... 125
Total fat ...... 4 grams
Cholesterol ... 0
Sodium ...... 162 mill
Rice, uncooked, ......
Celery, chopped ......
Onion, chopped ......
Oil, corn-free .........
Chicken broth, unsalted,
Poultry seasoning ......
Sa lt . . .


ligrams





or water


Calories ...
Total fat .
Cholesterol
Sodium .


115
4 grams
0
154 milligrams
1 cup
1 cup
1/2 cup
2 tablespoons
2 cups
1 teaspoon
1/2 teaspoon


1. Cook rice, celery, and onion in oil in large frypan, stirring occa-
sionally, until rice is lightly browned.
2. Stir in broth or water and seasonings. Heat to boiling. Reduce
heat.
3. Simmer, covered, until rice is tender and liquid is absorbed,
about 15 minutes.
4. Use to stuff a 4-pound chicken.






Rice Salad
4 servings, 3/4 cup each
Per serving:
Calories ....... 160
Total fat ....... 5 grams


NO: (G


Cholesterol .......
Sodium ..........


Rice, cooked, unsalted.........................
Frozen green peas, cooked, unsalted, drained ......
Celery, finely chopped .........................
Pim into, chopped ...........................
O nion, finely chopped ...................... .
Salad dressing, mayonnaise-type, egg-free .........
V inegar .....................................
Prepared m ustard .............................
S a lt . . . . .
G arlic pow der ...............................
Pe p per .....................................
Salad greens .................................


235 milligrams
2 cups
1/2 cup
1/2 cup
2 tablespoons
1 tablespoon
3 tablespoons
1 tablespoon
1 teaspoon
1/4 teaspoon
Dash
Dash
4 large leaves


1. Gently toss rice and vegetables.
2. Mix remaining ingredients except salad greens thoroughly.
Lightly stir into rice mixture.
3. Chill.
4. Serve on salad greens.





Cooked Salad Dressing
1-1/4 cups dressing


Per tablespoon:
Calories .......
Total fat .......


15
Trace


NO:$ G

Cholesterol ....... 1 milligram
Sodium .......... 65 milligrams


Sugar .....................
Potato starch ...............
Dry m ustard .............. .
Sa lt . . .
Paprika ....................
Dried tarragon leaves, crumbled
Garlic powder ..............
Low fat m ilk ................
V inegar ....................


2 tablespoons
1 tablespoon
1 teaspoon
1/2 teaspoon
1/8 teaspoon
1/8 teaspoon
1/16 teaspoon
1 cup
3 tablespoons


1. Mix dry ingredients in saucepan. Gradually stir in milk.
2. Cook over low heat, stirring constantly, until thickened.
Remove from heat. Cool completely.
3. Add vinegar; mix well.
4. Chill.






Date Bread
1 loaf, 18 slices

Per slice:
Calories ....... 140
Total fat ....... 3 grams

Boiling water ...........
Dates, chopped .........
Rice flour ..............
Barley flour .............
Baking powder, cereal-free
Baking soda ............
Sa lt . . .
Sugar .................
Vegetable shortening .....
Egg ...................
Lowfat milk.............


N O: $

Cholesterol .......
Sodium ..........

. . . .
. . . .
. . . .
. . . .

. ..o . .
. . . .
. . . .
. . . .
. . . .
. . . .
.....................


16 milligrams
137 milligrams

1/2 cups
1 cup
1 cup
1 cup
2 teaspoons
1/2 teaspoon
1/2 teaspoon
3/4 cup
1/4 cup
1
1/2 cup


1. Preheat oven to 3500F (moderate).
2. Grease 9- by 5- by 3-inch loaf pan.
3. Pour boiling water over dates. Let cool to lukewarm.
4. Mix dry ingredients except sugar thoroughly.
5. Beat sugar, shortening, and egg together until creamy.
6. Add milk to lukewarm date mixture.
7. Alternate adding dry ingredients and milk mixture to creamy
mixture. Mix well after each addition.
8. Pour into baking pan.
9. Bake 45 minutes or until toothpick inserted in center of loaf
comes out clean.
10. Cool on rack.
11. Remove from pan after 10 minutes.


Variation

Apricot Bread

Per 'slice:
Calories ....... 135
Total fat ....... 3 grams


NO:|$


Cholesterol ....... 16 milligrams
Sodium .......... 137 milligrams


Use 1 cup chopped dried apricots in place of dates.






Muffins
12 muffins
Per muffin:
Calories ...
Total fat ...


NO: $I

.... 160 Cholesterol .
. .. 5 grams Sodium ....


. .. 24 milligrams
. .. 210 milligrams


Potato starch .............
Rice flour ................
O at flour ................
Sugar ...................
Baking powder, cereal-free. .
Sa lt . . .
Low fat m ilk ............. .
Egg, slightly beaten ........
Vegetable shortening, melted


1 cup
1/2 cup
1/2 cup
1/4 cup
1 tablespoon
1/2 teaspoon
1 cup
1
1/4 cup


1. Preheat oven to 4000F (hot).
2. Grease muffin tins.
3. Mix dry ingredients thoroughly.
4. Mix milk, egg, and shortening. Add to dry ingredients and stir
until dry ingredients are barely moistened.
5. Fill muffin tins about two-thirds full.
6. Bake 20 to 25 minutes or until lightly browned.

Variation
Blueberry Muffins NO:
Per muffin:
Calories ....... 165 Cholesterol ....... 24 milligrams
Total fat ....... 6 grams Sodium .......... 211 milligrams
Stir 1 cup fresh or frozen, unsweetened blueberries into liquid
mixture before adding to dry ingredients.





Rye Crackers
6 dozen crackers
Per cracker:
Calories ....... 30
Total fat ....... .2 grams


Rye flour .........................
Rice flour ........................
Sa lt . . . .
Baking soda ......................
Vegetable shortening ............. ..
Butterm ilk ........................
1. Preheat oven to 3750F (moderate).
2. Mix dry ingredients thoroughly.
3. Mix in shortening until mixture is
4. Add buttermilk; mix well.
5. Divide dough in half.
6. Place half of dough on rye-floured
half.
7. Roll very thin. Cut into pieces abo
8. Place with sides touching on bakir
9. Repeat steps 7 and 8 with other h
10. Bake 13 to 18 minutes or until light
11. Remove from baking sheet; cook (


NO:$ /

Cholesterol ........ Trace
Sodium ........... 63 milligrams


1-3/4 cups
1 cup
1-1/2 teaspoons
1 teaspoon
1/2 cup
3/4 cup


crumbly.


board. Cover remaining

ut 3 by 1-1/2 inches.
ig sheet.
ilf of dough.
itly browned.
on rack.





Waffles NO:
4 waffles, each about 7 inches in diameter
Per waffle:


Calories ....... 325
Total fat .... 13 grams


Cholesterol .......
Sodium ..........


Rice flo ur ...................................
Baking powder, cereal-free ................... .
S u g a r . . . . .
S a lt . . . . .
W ate r ........... ...........................
Vegetable shortening, melted, or oil, corn-free .....
Egg yolks, beaten .............................
Egg w whites, stiffly beaten .......................


137 milligrams
360 milligrams
1-1/2 cups
2 teaspoons
2 teaspoons
1/4 teaspoon
1 cup
3 tablespoons
2
2


1. Preheat waffle iron.
2. Mix dry ingredients thoroughly.
3. Stir in water, shortening or oil, and egg yolks. Mix well.
4. Fold in beaten egg whites.
5. Bake in hot waffle iron, using 1/2 to 2/3 cup batter per waffle.


Apple Crisp
8 servings, about 1/3 cup each
Per serving:
Calories ........ 175
Total fat ........ 6 grams
Apples, tart, pared, sliced ....
Brown sugar, packed ........
O at flour ..................
Rolled oats, quick-cooking ..
Ground cinnamon ..........
Vegetable shortening ........


Cholesterol
Sodium ...


. ... 4 milligrams


5 cups
1/2 cup
1/2 cup
1/2 cup
1 teaspoon
3 tablespoons


1. Preheat oven to 3500F (moderate).
2. Grease 8- by 8- by 2-inch baking pan.
3. Arrange apples in pan.
4. Mix dry ingredients thoroughly. Add shortening and mix until
crumbly.
5. Sprinkle crumbly mixture evenly over apples.
6. Bake 40 minutes or until apples are tender and top is lightly
browned.
7. Serve warm.


G


NO: V





Applesauce Drop Cookies
5 dozen cookies
Per cookie:
Calories ........ 35
Total fat ........ 1 gram


Cholesterol ........
Sodium ...........


O at flo u r ....................................
Baking soda .................................
Sa lt . . . . .
G round cinnam on ............................
G round nutm eg ..............................
G round cloves ...............................
Vegetable shortening ..........................
Sugar ........................... ...........
Applesauce, unsweetened......................
Rolled oats, quick cooking......................


Preheat oven to 3250F (slow).
Grease baking sheet.
Mix flour, baking soda, salt, and


0
17 milligrams
1-1/3 cups
1/2 teaspoon
1/4 teaspoon
1/2 teaspoon
1/4 teaspoon
1/8 teaspoon
1/3 cup
2/3 cup
3/4 cup
1-1/2 cups


spices thoroughly.


Mix shortening and sugar until creamy. Stir in dry ingredients.
Add applesauce and rolled oats. Mix well.
Drop dough by teaspoonfuls onto baking sheet about 1 inch
apart.
Bake about 15 minutes or until edges start to brown.
Remove from baking sheet while still warm.
Cool on rack.


NO: 0





Apricot-Pineapple Pie
8-inch pie, 8 servings


Per serving:
Calories ...


170


Total fat ....... 4 grams


NO*: e


Cholesterol
Sodium ...


Pie shell


Crisp rice cereal, crushed ....................
Margarine, milk- and corn-free, melted .........
Sugar .......... .. ........................


Filling


Apricot halves, juice pack .................. .
Crushed pineapple, juice pack .............. .
Sugar .... .. ...................... ... .. .. .
Quick-cooking tapioca .................... .
Ground cinnamon ..........................
Juice from pineapple and apricots ............ .
Lem on juice ...............................


G


. 0
. 145 milligrams


1 cup
3 tablespoons
1 tablespoon


16-ounce can
15-1/4-ounce can
1/4 cup
3 tablespoons
1/2 teaspoon
1 cup
2 teaspoons


To make pie shell:
1. Preheat oven to 3750F (moderate).
2. Mix rice cereal, margarine, and 1 tablespoon sugar thoroughly.
Save 1/4 cup of crumb mixture for top of pie.
3. Press remaining crumb mixture into 8-inch pie pan so the
bottom and sides are completely covered.
4. Bake until crust is firm, about 8 minutes. Cool.
To make filling:
5. Drain apricots and pineapple; save 1 cup juice. Coarsely chop
apricots.
6. Mix sugar, tapioca, and cinnamon in saucepan. Stir in fruit
juice. Let stand 5 minutes.
7. Cook over low heat, stirring constantly, until thickened.
Remove from heat.
8. Add apricots, pineapple, and lemon juice. Mix well.
9. Spoon filling into pie. Sprinkle crumbs over the top.
10. Chill until set.






Carrot-Raisin Cookies
4 dozen cookies
Per cookie:
Calories ........ 50
Total fat ........ 2 grams
Barley flour .............
Baking soda ............
Sa lt . . .
Vegetable shortening .....
Sugar .................
V anilla ................
Carrots, finely shredded .
Raisins, chopped ........
W ater .................


NO: =Amo

Cholesterol ........ 0
Sodium ........... 34 milligrams


2-1/2 cups
1/2 teaspoon
1/2 teaspoon
1/2 cup
3/4 cup
2 teaspoons
1 cup
1/2 cup
1/4 cup


1. Preheat oven to 3500F (moderate).
2. Grease baking sheet.
3. Mix flour, baking soda, and salt.
4. Mix shortening, sugar, and vanilla until creamy.
5. Stir in carrots and raisins.
6. Alternate adding dry ingredients and water to carrot mixture.
Mix well after each addition.
7. Drop dough by teaspoonfuls onto baking sheet, about 2
inches apart.
8. Bake 12 minutes or until cookies are set and lightly browned.
9. Remove from baking sheet while still warm.
10. Cool on rack.


frr-





Chiffon Cake
12 servings N
Per serving:
Calories ....... 135
Total fat ....... 6 grams
Rice flour ..............
Sugar .................
Baking powder, cereal-free
S a lt . . .
O il, corn-free ...........
Egg yolks, beaten ........
W ater .................
Lemon juice ............
Lemon rind, grated ......
Egg w hites .............
Cream of tartar ..........


O


G


Cholesterol .......
Sodium ..........


68 milligrams
117 milligrams
1 cup
1/2 cup
1-1/2 teaspoons
1/4 teaspoon
1/4 cup
3
1/4 cup
1 tablespoon
1 teaspoon
3
1/4 teaspoon


1. Preheat oi en to 3500F (moderate).
2. Mix flour, sugar, baking powder, and salt.
3. Add oil, egg yolks, water, lemon juice, and rind. Beat until
smooth.
4. Beat egg whites with cream of tartar until stiff but not dry. Fold
into egg yolk mixture.
5. Pour into ungreased 8- by 8- by 2-inch baking pan.
6. Bake 30 to 35 minutes or until firm to touch.
7. Invert in pan on rack to cool.


Variation
Peppermint Chiffon Cake NO:
Omit lemon juice and rind. Increase water to 1/3 cup.
Add 1/2 teaspoon peppermint flavoring.
Nutrients are the same as in the basic recipe.


G






Cranberry-Apple Sorbet
8 sern ings, about 1/2 cup each
Per serving:
Calories ........ 85
Total fat ....... Trace


NO: f |$G


Cholesterol
Sodium .


Sugar ......................................
U nflavored gelatin ...........................

S a lt . . . . .
Cranberry juice cocktail .......................
A pple juice .................................
Lem on juice ............................... .
1. Mix sugar, gelatin, and salt in saucepan.
2. Stir in cranberry juice cocktail.


22 milligrams
1/2 cup
1-1/2 teaspoons
(1/2 envelope)
Dash
1 cup
1 cup
3 tablespoons


3. Heat, stirring constantly, until gelatin is dissolved.
4. Remove from heat and add remaining ingredients. Mix well.
5. Pour into a 8- by 8- by 2-inch pan. Freeze until firm.
6. Remove from freezer and break into chunks. Place in chilled
bowl. Beat with chilled beaters until smooth.
7. Return to pan, cover, and refreeze.


Cranberry-Apple Tapoica with Pears 11 1G
4 servings, 1/2 cup each NO: 5 G


Per serving:
Calories ....... 100
Total fat ....... Trace
Quick-cooking tapioca .
Sugar ..................
Sa lt . . .
Ground cloves ..........
Cranberry juice cocktail ...
Apple juice .............


Cholesterol ....... 0
Sodium .......... 44 milligrams


Canned pears, juice pack, drained, diced .........


. 2 tablespoons
. 1 tablespoon
. Dash
. Dash
. 2/3 cup
. 2/3 cup
. 1 cup


Mix tapioca, sugar, salt, and cloves in saucepan.
Add juices; stir until well blended. Let stand 5 minutes.
Cook over low heat, stirring constantly, until mixture thickens
and just reaches boiling.
Cool, stirring occasionally.
Fold in pears.
Chill.


....................





Grape Frappe
4 servings, about 3/4 cup each
Per serving:


G


Calories ........ 130 Cholesterol ........ 0
Total fat ..... .. Trace Sodium ........... 2 milligrams
W ater ...................................... 1-1/2 cups
Sugar ...................................... 1/2 cup
G rape juice .................................. 1 cup
Lem on juice ................................. 3 tablespoons
1. Mix water and sugar in saucepan. Bring to boiling, reduce heat,
and cook gently for 5 minutes. Cool.
2. Add juices to cooled mixture.
3. Pour into 8- by 8- by 2-inch pan. Put in freezer until almost
frozen.
4. Remove from pan into chilled mixing bowl. Beat with chilled
beaters until fluffy and light in color.
5. Serve immediately or cover and return to freezer.


Lemon Pudding
4 servings, about
Per serving:
Calories .......
Total fat .......


1/2 cup each

110
2 grams


G


Cholesterol .......
Sodium ..........


Sugar ....................
Potato starch ..............
Sa lt . . .
W ater ....................
Margarine, milk- and corn-free
Lemon juice ...............
Lemon rind, grated .........


0
103 milligrams
1/3 cup
3 tablespoons
1/8 teaspoon
1-3/4 cups
2 teaspoons
1/4 cup
2 teaspoons


1. Mix sugar, potato starch, and salt in saucepan. Gradually stir in
water. Mix well.
2. Cook over low heat, stirring constantly, until pudding thickens
and just begins to boil.
3. Remove from heat; stir in remaining ingredients.
4. Chill.


NO: | $





Old-Fashioned Rice Pudding
4 servings, about 1/2 cup each
Per serving:
Calories ....... 215
Total fat ....... .3 grams


G


NO: 0

Cholesterol ....... 1
Sodium .......... 22


2 milligrams
7 milligrams


Rice, uncooked .............................. 1/2 cup
Sugar ...................................... 1/4 cup
Salt ........................................ 1/4 teaspoon
Ground cinnamon ............................ 1/4 teaspoon
Ground nutmeg .............................. 1/4 teaspoon
Low fat m ilk.................................. 2-1/2 cups
Vanilla ..................................... 1 teaspoon
1. Mix all ingredients except vanilla in saucepan.
2. Bring to a boil; reduce heat.
3. Cover and cook over very low heat, stirring occasionally, until
rice is tender and milk is almost absorbed, about 50 minutes.
4. Remove from heat. Stir in vanilla.
5. Serve warm.


V a r i a t i o n N1 G1
Apple Juice Rice Pudding NO: X I *G
Per serving:
Calories ....... 185 Cholesterol ....... 0
Total fat ....... Trace Sodium .......... 151 milligrams
Reduce sugar to 2 tablespoons. Omit nutmeg. Use 2-1/2 cups
apple juice in place of milk.






Peanut Butter Bars
2 dozen bars


Per bar: 1
Calories ........ 105 Cholesterol .......
Total fat ........ 6 grams Sodium ..........
R ice flo u r ...................................
Baking powder, cereal-free ................... .
Sa lt . . . . .
Brow n sugar, packed ..........................
Crunchy peanut butter ........................
Margarine, milk- and corn-free, softened ..........
Eg g s . . . . .
Vanilla ..................................


Fr


23 milligrams
79 milligrams
1 cup
1 teaspoon
1/4 teaspoon
3/4 cup
1/2 cup
1/3 cup
2
1/2 teaspoon


Preheat oven to 3500F (moderate).
Grease 9- by 9- by 2-inch baking pan.
Mix flour, baking powder, and salt thoroughly.
Mix sugar, peanut butter, and margarine until creamy.
Beat in eggs and vanilla. Add dry ingredients; mix well.
Spread batter into pan.
Bake about 25 minutes or until firm in the center.
Cool in pan on rack.
Cut into 24 bars while still warm.


NO:i! G


.
.






Pineapple Upside-Down Cake N
9 servings, about 2-17/2 x 2-1/2 inches each


Per serving:
Calories ....... 315
Total fat ....... 12 grams


Cholesterol ........
Sodium ...........


Vegetable shortening..........................
Brow n sugar, packed ..........................
Canned pineapple slices, juice pack, drained .......
Vegetable shortening..........................
Brown sugar, packed ..........................
V an illa ... .. .. ... .. .. .. .
Rye flo ur ....................................
Rice flo ur ...................................
Baking powder, cereal-free ................... .
Salt ......................................
Pineapple liquid and water .....................


Preheat oven to 3750F (moderate).
Melt 3 tablespoons shortening together


0
240 milligrams
3 tablespoons
1/3 cup
6
1/3 cup
2/3 cup
1 teaspoon
1 cup
1 cup
4 teaspoons
1/4 teaspoon
1 cup


with 1/3 cup brown


sugar in 8- by 8- by 2-inch baking pan in oven.
Arrange pineapple slices in sugar mixture.
Beat 1/3 cup shortening, 2/3 cup brown sugar, and vanilla until
creamy.
Mix flours, baking powder, and salt.
Alternate adding dry ingredients and liquid to creamy mixture.
Beat well after each addition.
Spread batter over pineapple slices.
Bake 40 minutes or until cake begins to leave sides of pan.
Cool a few minutes in pan on rack; loosen cake from sides of
pan and invert on serving plate. Remove pan.


0:0






Plain Cake
Two 8-inch layers, 16 servings
Per serving:
Calories ....... 190
Total fat ....... 8 grams
Potato starch .............
Rice flour ................
O at flour ................
Baking powder, cereal-free ..
Sa lt . . .
Vegetable shortening.......
Sugar ...................
Egg yolks.................
V anilla ..................
Low fat m ilk...............
Egg whites, stiffly beaten ....


Cholesterol ....... 35 milligrams
Sodium .......... 161 milligrams
................. 3/4 cup
................. 1/2 cup
................. 1/2 cup
. . .... 1 tablespoon
................. 1/2 teaspoon
................. 1/2 cup
................. 1-1/4 cups
. . . 2
................. 1-1/2 teaspoons
................. 1 cup
. . . 2


1. Preheat oven to 3750F (moderate).
2. Grease two 8-inch layer pans. Use potato starch to coat pans.
3. Mix dry ingredients except sugar thoroughly.
4. Beat shortening and sugar together until creamy.
5. Add egg yolks and vanilla; beat well.
6. Alternate adding dry ingredients and milk to creamy mixture,
beating well after each addition.
7. Fold beaten egg whites into batter.
8. Pour batter into pans.
9. Bake 25 to 30 minutes or until cake surface springs back when
touched lightly.
10. Cool cake in pans on rack for a few minutes. Remove cake
from pans and complete cooling on rack.
11. Serve with slices of fruit or a fruit sauce.


Variation n
Spice Cake


NO:


Add 1 teaspoon ground cinnamon, 1/2 teaspoon ground closes,
and 1/2 teaspoon ground nutmeg to dry ingredients. Mix thoroughly.
Nutrients are the same as basic recipe.






Shortbread Cookies
24 cookies
Per cookie:
Calories ........ 105
Total fat ........ 6 grams
O at flour ..................
Potato starch ..............
Sa lt . . .
Margarine, milk- and corn-free
Sugar ....................
V anilla ...................


Cholesterol ........ 0
Sodium ........... 93 milligrams
.................. 1-1/3 cups
.................. 3/4 cup
.................. 1/4 teaspoon
. . . 3/4 cup
.................. 1/2 cup
.................. 1 teaspoon


1. Preheat oven to 3500F (moderate).
2. Mix flour, potato starch, and salt thoroughly.
3. Beat margarine, sugar, and vanilla together until creamy. Add
dry ingredients. Mix until smooth.
4. Spread mixture into ungreased 9- by 13- by 2-inch baking pan.
5. Bake 18 minutes or until lightly browned.
6. Cool in pan on rack.
7. Cut into 24 squares while still warm.
NOTE: 1/2 cup brown sugar, packed, may be used in place of
granulated sugar.





Apricot Dessert Sauce
About 1-1/4 cups sauce
Per tablespoon:
Calories ......... 10
Total fat ......... Trace


G


Cholesterol ......... 0
Sodium ............ 1 m illigram


Apricot nectar ............................... 1-1/4 cups
Potato starch ................................ 1 tablespoon
1. Mix apricot nectar and potato starch in saucepan.


2. Cook over low heat, stirring constantly,
just begins to boil.
3. Serve warm over cake or other dessert.


until sauce thickens and


Cherry Dessert Sauce
4 servings, 1/2 cup each
Per serving:
Calories ....... 145
Total fat ....... 3 grams


NO: ( G


Cholesterol
Sodium ...


. ... 120 milligrams


Red sour pitted cherries, water pack ...
Sugar ......................... ..
Potato starch ................... ..
Salt .................. .. .. .
Margarine, milk- and corn-free .......
Alm ond extract ....................


16-ounce can
1/3 cup
1-1/2 tablespoons
1/8 teaspoon
1 tablespoon
1/8 teaspoon


1. Drain cherries; save liquid.
2. Mix sugar, potato starch, and salt in saucepan. Stir in cherry
liquid until smooth.
3. Cook over low heat, stirring constantly, until mixture thickens
and just begins to boil.
4. Remove from heat. Add cherries, margarine, and almond
extract. Mix well.
5. Serve warm over cake or other dessert.


NO:$ (! 0





Lemon Dessert Sauce
About 1-1/3 cups sauce


Per tablespoon:
Calories ........
Total fat ........


NO: I V I


15
Trace


Cholesterol .....
Sodium ........


IG


. 0
... 17 milligrams


Sugar .....................
Potato starch ...............
W ater ....................
Lemon juice ...............
Lemon rind, grated ..........
Sa lt . . .
Margarine, milk- and corn-free


............... 1/3 cup
............... 1-1/2 tablespoons
............... 1 cup
............... 2 tablespoons
............... 1 teaspoon
............... 1/8 teaspoon
. . ... 1 teaspoon


1. Mix sugar and potato starch in saucepan. Gradually stir in \xater.
2. Cook over low heat, stirring constantly, until sauce thickens and
just begins to boil.
3. Remove from heat; stir in remaining ingredients.
4. Serve warm over cake or other dessert.


Medium White Sauce
1 cup sauce
Per tablespoon:
Calories ........ 15
Total fat ........ 1 gram


NO: 0


G


Cholesterol ........ 1 milligram
Sodium ........... 53 milligrams


Margarine, corn-free ...................... ... 1 tablespoon
Potato starch ................................. 1 tablespoon
Salt ........................................ 1/4 teaspoon
Low fat m ilk .................................. 1 cup
1. Melt margarine in saucepan over low heat. Mix potato
starch and salt until smooth.
2. Gradually stir in milk.
3. Cook, stirring constantly, until sauce thickens and just
begins to boil.





Index to Recipes


Main Dishes
Cheese Pizza with Rice Crust ............................. 14
Chicken-Rice Casserole .................................. 15
Fish-Rice Casserole ..................................... 15
Italian Ground Beef with Rice ............................. 16
Meatloaf .............................................. 17
Porcupine M eatballs .................................... 17

Meat Accompaniments
Rice Stuffing .......................................... 18

Salad, Salad Dressing
R ice Salad ............................................ 19
Cooked Salad Dressing .................................. 20

Breads and Crackers
A pricot Bread ......................................... 21
Blueberry M uffins ...................................... 22
Date Bread ........................................... 21
M uffins ............................................... 22
Rye C rackers .......................................... 23
W affles ............................................... 24

Desserts
Apple Crisp ........................................... 24
Apple Juice Rice Pudding ................................ 31
Applesauce Drop Cookies............................... 25
Apricot-Pineapple Pie ................................... 26
Carrot-Raisin Cookies ................................. 27
Chiffon Cake .......................................... 28
Cranberry-Apple Sorbet ................................ 29
Cranberry-Apple Tapioca with Pears ....................... 29
Grape Frappe....... .................................. 30
Lemon Pudding ........................................ 30
Old-Fashioned Rice Pudding.............................. 31
Peanut Butter Bars.................................... 32
Peppermint Chiffon Cake ............................... 28
Pineapple Upside-Down Cake ........................... 33











Plain Cake ............................................ 34
Shortbread Cookies ..................................... 35
Spice Cake ............................................ 34

Sauces
Apricot Dessert Sauce ................................... 36
Cherry Dessert Sauce ................................... 36
Lem on Dessert Sauce ................................... 37
M edium W hite Sauce ................................... 37



































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