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Compiled and Analyzed



by



Nan M. Lenhart!



Food and Nutrition Specialis!



DEC



9 1991



Edited



py LIBRARY



Carrol B.



SITY OF THE VIRGIN ISLANDS



Clarice C, Clarke. Edilori



ister



Hamme Economics Statt



Evannie Joseph



Resalind Browne



Blanche Mills



Dorathy Gibbs



Miriam Greene



Dana Ulsamer



Josephine Petersen Springer, Program Leader



Published by the Untversity of the Virgin Islands « Cooperntive Extension Service



RR 2. Box 10,000 Kingshill St. Croix G0850



Bulletin & January 1989



027716

Cover and Line Drawings

by

Maud Pierre-Charles



Cover Transparency



by

Donald Wright,

The Photographers, Inc



Bean Ulhusirations



Toni Ackermem Thomes



Acknowledgements



As alwerys, many people helped with this project Aspecicl thank you te thase

who contributed their own recipes — Mr. and Mrs. Allison Guezbes Heskey,

Jacqueline Butler, Ursula Robles ond Everett anc Dale Geocwin, among

alhers, Poulo Mydienski, Ragistared Dietician, reviewed thea nutritianal dette

Barbara and Eloise at Antilles Graphic Ars provided essential petience ened

technical cssistance. Thank you fo all who contribuled, fasied, lypoed and

provided support tor this undertaking Former (CES stett members, Olivia H

Henry. Caryl Johnson and Sharon Wiliams were olsa involved with this

project,

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Foreword



This book breaks new ground for the Cooperative Extension

pervice of the University of the Virgin Islands. For the first time, as

we continue to formalize recipes using Caribbean foods, we

have integrated local tastes with the USDA Dietary Guidelines.

Each recipe is presented here in large type to facilitate use by

the elderly and is followed by a nutritional analysis.



The Virgin Islands is not without a high incidence of disecises

that have been linked to poor dietary habits. These recipes are

designed to augment readily available ingredients with sound

nutritional practices. As the link between health and nutrition

continues to be substantiated by research, we feel this is

increasingly important. These recipes meet one of the Federal

Extension Initiatives, which is the improvement of nutrition, diet

and health, an important part of the Extension Service mission,



Over nine months of research and testing went into this book.

After interviewing Virgin Islanders and collecting local recipes,

each dish was prepared cane tested in the Home Economics

Laboratory, Our staff tasted and evaluated each recipe, Only

recipes that met the tasters’ approval are included,



The title of our book is taken from a Caribbean proverb,

“Only the cook knows the heart of the pumpkin,” Paraphrased,

it might best be stated as, you really don't know about some-

thing until you've been there, you can't judge a book by its

cover,



We think you'll be surprised by the nutritioncl values ofsome

of our popular fruits and vegetables, We encourage all Virgin

islanders to try these recipes. And, plectse, feel free to call upon

your Extension Service tor more information.



Darshan &. Padda

Director



iv

Using These Recipes for Good Nutrition



Food, as well as providing fuel tor our bodies, is a source of

pleasure and a reflection of our rich social fabric and cultural

heritage. People need over 40 different nutrients every dery in

order to stay healthy, These nutrients are found in food and

include vitamins and minerals as well as protein. fal, carbo-

hydrate and water, No one food supplies all the essential

nutrients you need, That's where good nutrition comes in — this

means getting the right nutrients trom the right combinations of

foods.



Throughout the world, a healthy diet comes in many forms

and combinations and reflects the availability of local foods

and traditions. Qur recipes are no exception. We have worked

with popular Caribbean fruits and vegetables in combination

with other readily available ingredients, All of these recipes

have local origins, Many restaurants, vendors and island cooks

generously gave us their specialties, Certain low fal substi-

tutions and subtle nutritional shifts were made to help make

these traditional dishes as nutritious as possible without giving

up flavor or farnilicarity.



Virgin Islanders, like most Americans, consume too much fat,

sodium and sugar and not enough complex carbohydrates.

More and more, research is linking health and nutrition. In

particular, scientific evidence relates poor dietary habits to

heart disease, atherosclerosis, stroke, some types of cancer,

high blood pressure, diabetes and obesily. These disecses

remain leading ccmuses of death in the Virgin Islands. The old

adage “you are what you eat” is proving true.



Fer each recipe, we provide important nutritional informa-

tion. The eclorie count, and the amount, in grams of protein. fal,

carbohydrate, cholesterol, and sodium help you keep track of

what you eat. Look for this chart below each recipe



Calories Fat Protein Carbohydrates Sodium Cholesterol

(9) (g) (9) (mg) (mg)



This information can help you plan a balanced diet. Simply

compare the amounis of caleries, fat, protein, and carbohy-

drate with the suggested guidelines below. Ifyou are notsure ot

your typical caloric intake, here isa rough guide: 2,000 calories

is the average suggested for women age 23 lo 50 and 2,700

calories is the average for men. Whether these levels are right

for you depends on your age, body size, and level of activity.

The chart below lists the daily guidelines for adults 23-50 years



af age:



Males Females

Colores 2700 2000

Fat (30% of calories) 90 grarns 47 grams

Carbohydrate (58% of calories) 391 grams 290 grams

Protein (12% of calories) 81 grams 60 grams

sodium" 1,100 mg to 3,300 mg

Cholesterol" Less than 300 mg



“There is no requirement for seciium and cholesterol. however these are the

suggested guidelines,



Remember, these guidelines are for an entire day, not just one

meal, All of the recipes here tend to be low in fats and sodium,

Particularly good recipes for low fat diets are marked with a

heart wise reminder symbol like this: Q@ This means that less

than 30% of that recipe’s calories are trorn fat.



Throughout this book we have included tins to help you select prepare

and store fruits and vegetables as well as other nutrition hints

Table of Contents



apie chee) 22 En heen eo ee eee eer Iv

PLEAS Ss arate pinrins acide Teer eRe TTA RT TET ESET nH] eIer See ALA CAT ReaL RNS vevi

Soups and Appetizers

Cream of Purnpkin Soup..........2...cesceseneensenweeee 2

COPEICATEE 258  TOPATIICL SAE: 4: psec. cage ane sini eg oe ae eee Re Ce 3

Red Kidney Bean and Tomato S0up.......eceeeee ee ee wees 4

NW) | TIO Pra secxe ta ania oreieia inte Sores per aiacRe Re ACHR eteTaNe 5

Pret Tommctie, See a veiea stews pies hale deh eee eae es 6

Wa Rcd WA Trae Gc ear ais sass ati sia ease aie a a Sind niialiniio w alawtvena a 7

Nip Gernemnee SereG sid asks kk Hea aia de 8

Eepepperiat Dye isi's a aceieieia aca Sa a ele ia alae w Wala lallgcaiipip wianlila ap 3

No Boke Breaktast Squares: coi eases veeewcc ee caus 10

side Dishes and Salads

Curried Eggplant............... isc idle ealale CN ene Gey 12

Pa TONS sins 503s a go oa ese ee ee eee bees 13

joa esa Dk op: i oe ee Ci ee eee fee eareeet 18

YOR VES SIGS... sew tathicn Seen wie rhe ale eve ewe Hbie dies 16

Pictasn Peds ViIntdioree: oo iac cc cicaee omacepew en eege exe aeons L?

COU A TIT THN, nao cssa <a vie go ace't calb-aiyis ia els ce moe Sis wien 18

Winctigrethe: Yess wie iictcelaae sweeney eee ee ewe bina ened Hem 19

Iniclicnts: VeaOhGlOs a6 iien Gan Ree eas Wena > PEN eRe 20

Tomato Cheese Casserole ...ccs.i eee ie tet ea eee ee ees 21

Wecelenle- RICO is iis dyeesaewagaes caateadieey sanaey says 22

Vecoloble Medley ec 5in cscs cs seduie Cnet Sau 23

Banana and Sweet Potato Casserole wo... cee eee eee 24

Restuffed Baked YOM ........csceeeeeeeeewennsgnesanecny 20

sds Oy as © a ne eR dere se A Eee en ar 26

fio teas ies!) a oe ee ere eee re 27

Pe POE ox case eee ceKKconeeRneeeeeesennsueeauin 26

Main Dishes



Braecdtrull- Cheese Pie cic asia ee eae aD awe eee 30

PCa MIG ain sess aaa appa Pe earns iw awe caren eee a 31

Veer Saniie sor Se ee eee 32

Shitiod Grean Pempers’s... sisi cade ee ena ea ad

THe PR Shy a «wi wins hina oiese mas aiteinca wisiaces wisimia nieie kuacorocen 34

Bow FO GOS iy Bes sc vsceceereae eens etapeener eae 35

PREICATT AGE Mira a cesisce ore aren emetic eran taser nnn e bonatete: eaemtibop 36-41

Pink DOQH PICCOUD: . ce cccccs eek eens e eset saan we et 42-43

Stewed Black Beems with Roasted Peppers............ 44-45

Chick POcd Csr oicecsca ates cp dns osie sau seine see esse oases Aé

Couiiticnner Genth arty icv caseeca ea od lcecediea eee aie 4}

i Faud of atc! hoa gi) 2 bapa oe Pree rae are een oe eor Ae 48

ulstt Cob DOO LEAVOG Ti ladde pas Gs cara a wees cemtealals Ag

Lari Potties Ponies. <cisc cic cica-p os chal eens el wed 50

Lert ise BUregere ps er vivnney en eses bvwae dee piisiesieelan 5]

ice Uae) cel a ran dca Rar tent ae er ee ee eee ere eee Te har Sd

ESTEE FN CHIE Sw oc yre-ecgi a mie aeeieere en enee wae aca Om RWION ENCE 54

Pinto Cheese Lost 6c ecaaascam eae cane mneseneneent he 59

Seypedn Carrot Loat © .uscnssereccscimseeevesicesie seen 55

Desserts

Block Borns FUGA: cise iis a aawae atau 58

Frozen Soursop Dessert oc. uscis ee sscie dee tele eee ieee es 59

Saursern Ger Pesan: is 5 is tees deeds ach aedleneies eee csles 60

Oats and. Yogurt Mange Pie... cc cee cee e enemas 6]

WCC ARGS aoe ena ee wte meee rel oe sea warewe se eels 63

Pomayo Apple DeStert occa ccse seer cage ee 64

Carrol Raisin Brownies .2.<..sause ye ieee yee eee eee 65

Pemecke with: Fait Tompniy esis. Wis wneeaiwia es 66-67

Soursorm Crick Brews acos cwerkeeen weakest van kates Os 6&

Chocolate Pumpkin Gale ii ccci sissies ees aaaws eves 70

FEES oa sheke anes eae ed caaraae Wie teal win adds ata ee 71

PRE ease aie ere wiaia eae arcecnne aed es 4 otceene ne peace ee cet lw eT f2-73

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Cream of Pumpkin Soup



1 pound fresh pumpkin (about 2 cups)

2 tablespoons margarine



1 large onion, chopped



2 tablespoons flour



| cup water



1 can evaporated skim milk



1 1/2 teaspoons salt



1/2 teaspoon black pepper



1/4 teaspoon nutmeg



1/2 teaspoon garlic powder



1, Steam pumpkin over boiling water, peel and rub through

sieve, Or mash in blender or food processor,



2. Saute onion in margarine until golden brown. Add flour.

Gradually add water. stirring to prevent lumps. Add mashed

pumpkin, milk and seasonings.



3. Boil, stirring constantly for 5-6 minutes.



4. For smoother soup, rub through sieve again.



serve hol,



Makes 5 cups.



Each | cup serving provides:



Colories Fat Protein Carbohydrates Sodium Cholesterol

(g) (a) ig) (mg) (mg)



154 5 & 21 733 . 15



A pumpkin is on excellant source of vilamin A. Raw pumpkin has 26

eqlorias per 1/2 cup os opposed fo 33 calories for canned pumpkin.

Cream of Tannia Soup



6 medium tannias



1/4 cup margarine



| can evaporated milk, whole or skim

1/4 cup flour



1/4 teaspoon pepper



| teaspoon salt



1/2 teaspoon nutmeg



1 sprig fresh thyme



1. Peel and cut tannias. Drop into 8 cups boiling salted water

and cover. Cook about 20 minutes or until soft. Drain and set

cooking water aside.



2. Heat margarine, thyme, and flour in saucepan. stirring to

form a smooth paste. Stir in. the milk, salt and nutmeg



3. Mash the tannia: force through sieve to remove lumps. Add

the hot water left from cooking the tannia to the mashed tannia.



4, Heat and serve immediately.



Makes 12 (1 cup) servings.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (9) (g) (mg) (mg)



151 fa] a Pal 24] i]

fwilh evapordied whole milk)



Calories Fat rotein Carbohydrates Sodium Cholesterol

(g) (g) tq) (mg) (mg)



134 4 4 al 244 ” ]

(with evaporated skim milk}

Red Kidney Bean and Tomato Soup



1 cup dried red kidney beans, soaked, boiled

and pureed



| can evaporatd milk, whole or skim



1 onion, finely chopped



| can condensed tomato soup



1/4 garlic clove, pressed



1 teaspoon brown sugar



1/4 teaspoon salt



1/4 teaspoon pepper



1, Soak and boil beans or use | (15 oz.) can of Kidney beans.

Puree. Combine the pureed beans and tomato soup.



2. Heat milkinthe top ofa double boiller;add bean and tomate

mixture, chopped onion, garlic, sugar, salt, and pepper to the

milk, Stir until well blended,



Serve hot.



Makes 4 cups.



Each | cup serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol



(g) ig) (9) (mg) (mg)

244 2 16 A3 1224 i 4

(with evaporated skim milk)

Calories Fat Protein Carbohydrates Sodium Cholesterel

(9) (g) (g} (mg) (mg)

254 15 A2 L214 26



(with evaporated milk)



One stalk of broccoli provides an antire days supply of vitamin Co

Mango Chutney



6 ripe but firm mangoes



1 cup ripe papaya, peeled and chopped



| cup vinegar



] cup raisins



2 garlic cloves



1 large piece fresh ginger, peeled and grated’

2 tablespoons dry mustard



1/2 teaspoon salt or to taste



1 cup brown sugar



1 hot pepper (optional)



1/4 teaspoon nutmeg



1. Wash and peel the mangoes. Separate the fruit trom the

seeds and cul into small pieces. Put into a heavy pot with

papaya and 1/2 cup vinegar; boil until soft.



2, Chop raisins. garlic. nutrneg, ginger, and pepper; add to

mango and vinegar mixture. Add mustard and salt, mix well

and continue cooking on moderate heat.



3, Mix sugar and remaining vinegar in small saucepan and

bring to a boil. Add to mango mixture and cook a few minutes

longer, stirring constantly.



Store in refrigerator.



Total cooking time approximately 30 minutes.



Makes 3 cups.



* Piece is about 2 inches by 2 inches.



y



Mangoes have 135 calories each. They are an excellentsource of vitamins

Aand Cand a good source of potassium,

Fresh Tomato Sauce



| medium onion, chopped



2 garlic cloves



1/4 cup celery. finely chopped



1/4 cup parsley, finely chopped



1/2 cup bell pepper, finely chopped



2 tablespoons vegetable oil



5 ripe tomatoes, chopped



1 tablespoon vinegar



hot pepper sauce, optional



l. Saute vegetables, except tomatoes, in oil until tender.



2, Add tomatoes and cook slowly, uncovered, for aboul 5



minutes. Add vinegar.



4. Remove fram heat.



Serve with Lentil Rice Burgers, Tannia Cakes, Vegi Burgers,



Stuffed Cabbage Leaves or any favorite dish.



Makes 2 cups.



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Whole Wheat Crackers



3/4 cup margarine



1 1/4 cups water



| teaspoon salt



2 tablespoons honey



4 cups whole wheat flour

1 cup wheat germ



l. Mix all ingredients and knead together until smooth.

2. Roll out thin (less than 1/4 inch).



3, Cut in diamonds, squares, or other shapes, as desired. Prick

with a fork.



4, Bake in a 300°F. oven until light brown,

Yield: 9-10 dozen crackers.

Store in an airtight container.



4 crackers provide:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(gq) (g) (g) (mg) (mg)



210 9 7 27 1g LZ 0



Buying Whole Grains



Remember that whole grains won't keep as long as refined flours

because they contain the “germ,” the fat in lhe germ becomes rancid at

room tamparature Stora whole grain flours in an airtight container in

refrigerator or freezer for lop Ireshness

Nippy Garbanzo Spread



| tablespoon margarine



| onion, finely chopped



1 1/2 cups cooked garbanzo beans (chick peas)

mashed or canned



2 eggs, beaten



1/4 teaspoon salt



1/2 teaspoon red pepper (or local hot sauce to

taste)



| tablespoon mayonnaise



| teaspoon garlic powder



1/2 cup parsley, chopped



1. Saute onion in margarine until onion is golden brown and

sort.



2, In saucepan, combine garbanzo beans, sauteed onion and

eggs.



3. Heat, stirring until thickened and dry. Add remaining

ingredients.



Serve with crackers.

Makes 2 cups.



Each tablespoon of dip provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (go) (a) (mg) (mg)



a0 l 1 3 a8 La 7



Cook vegetables in a small amount of water for a short ime. When vege-

fables are overcooked, they Jose davor and nutrition

Eggplant Dip



1 medium eggplant (about | pound)

1] medium onion, chopped



1 garlic clove



1 tablespoon margarine



| teaspoon lemon juice



1 tablespoon olive or vegetable oil



1 1/2 teaspoons salt



1/4 teaspoon thyme



l. Prick eggplant 3 or 4 times with lork. Cookin 400"F. oven until

tender, about 40 minutes. Cool. Peel eggplant; cut into small

pieces,



2, Saute onion and garlic in margarine until tender.



3. Place eggplant, sauteed onion/garlic, lemon juice, oil and

seasonings in blender container. Cover and blend on high

speed until smooth,



4 Place in pan and cook over low heat about 20 minutes,

stirring constantly to drive off as much liquid as possible,



Makes | cup.



Serve with crackers. This dip will keep for several days in the

refrigerator,



Each tablespoon of dip provides:



Calories Fat Protein Carbohydrates Sedium Cholesterol

(g) (g) (g) (mg) (mg)



19 a | 1 1F2 cg a



One cup of diced, cooked eggplant has only 28 calories IMs low in sodium

and is a good source of fiber foo.

No Bake Peanut Breakfast Squares



| cup crunchy peanut butter



1 cup honey



2 cups nonfat dry milk



2 cups oven toasted crisp rice cereal



|, Combine peanut butter and honey in a medium-size bowl;

beat until well blended,



4. Stir in nonfat dry milk with a spoon.



3. Add cereal and knead with hands until well blended, Mix

ture should be stiff and crumbly.



4. Spoon mixture into 6 x 6 x 2 inch baking pan, Press down

firmly with back of spoon to smocth top, Chill 30 minutes.



5, Cut lengthwise and crosswise into quarters [o make 14 two-

inch squares, Store in refrigerator to prevent bars from



becoming sott.



Each square provides:



Calories Fat Protein Carbehydrates Sodium Cholesterol

(g) (a) (g) (mg) (mg)



if? 8 fu ae ba? - |



When you cook substitute nonfat dry milk or regular skim milk for whole

mille

Side Dishes



Salads



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11

Curried Eggplant



1 1/2 pound eggplant



1 onion, thinly sliced



2 tablespoons vegetable oil

l cup coconut milk



| teaspoon salt



| tablespoon curry



1/2 teaspoon black pepper

| tablespoon lime juice



1/2 teaspoon ginger



1/2 teaspoon cumin



1/2 teaspoon tumeric



l, Feel eggplant and cut into small pieces,



2. Saute onion in oil in large skillet, Add curry and eggplant

and cook for 2 minutes stirring consiantly. Add sall. lime juice.

pepper, coconut milk and seasonings.



3. Cover and simmer until soft. aboul 20 minules.



seasonings mery be adjusted to taste.



Makes 6 servings, about 1/2 cup each, as a side dish.



Each 1/2 cup serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(a) (9) (go) (mg) (mg)



72 IS a a oo? i)



freaze or ralfrigeraie jaftovars promptly To reuse. heat Joftovers to

bubbling. Previously cooked and stored food ts highly vulnerable to spoll

age and may couse Jood poisoning.



r2

Green Rice



3 cups cooked rice



| cup (raw) spinach, chopped



2 tablespoons oil



1/2 cup parsley, chopped



1/2 cup celery, chopped



|/4 teaspoon salt



2 eggs, beaten



1 cup evaporated milk; whole or skim



1 onion, grated



1/2 teaspoon garlic powder



1/2 teaspoon basil leaves



1/4 teaspoon black pepper



2 cups cheddar cheese, grated



1. Mix all ingredients together with 1/2 cup of the grated



cheese



2, Pour in greased baking dish, or B-inch cake pan, Top with



remaining portion of cheese.



3, Bake at 350°F. for 45 minutes,



Serves 8,



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14

Baked Corn



1 can whole kernel corn (10 1/4 ounce)

1 can cream style corn (17 ounce)



| cup grated cheddar cheese



2 eggs, beaten



1 can evaporated milk (whole or skim)

1/2 cup onion, chopped



1/2 cup celery, diced



1/2 teaspoon black pepper



1/2 cup bread crumbs



L. Drain can of whole kernel corn. Add to cream style com and

grated cheese. Add beaten eggs and milk to the mixture, Add



onion, peppet and celery,



2, Pour into greased 9 x 13 baking dish or 2 loaf pans; sprinkle

with bread crumbs.



3, Bake for 35 minutes in a 350°F. oven. Let stamd for 1O minutes

betore serving.



Makes 12 (1/2 cup) servings.

Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (9) (9) (mg) (mg)



11 ? Z L? 284 45

fwith evaporated whole milk)



Calories Fat Protein Carbohydrates Sodium Cholesterol

(9) (g) (a) (mg) (mg)



134 5 7 \? 290 57

(with everporcated skim milk) re



Corn credentials: Gasidas tasting good, carn is low in sodium and provides

potassium ond ther os well cs vitamins A. Band CO. One medium ear has

about 70 calories,



15

Yard Veggie Stylee



1 large Spanish onion (red), sliced thinly

2 bell peppers (red & green), diced



1 large eggplant, diced



4 zucchini (firm), diced



7 ripe tomatoes, chopped



| ripe tomato, cut in wedges



3/4 cup olive oil



2 garlic gloves



| teaspoon thyme leaves, crushed

2 teaspoons basil, chopped



1/2 teaspoon salt



1/2 teaspoon pepper



Dash of cayenne pepper



1. Saute each vegetable separately in batches. After scuteing,

put all vegetables into a large bowl.



2. Heat garlic, thyme, basil, and cayenne pepper with oil in

skillet. Cool 1-2 minutes.



3. Add tomatoes, salt and pepper and toss for 1 minute, Add to

vegetables and toss gently together. Garnish with fresh tomato

wedges and parsley.



Makes 12 cups. Serves 24,



Each 1/2 cup serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(3) (g) (9) (mg) (mg)



80 7 ] 4



Not only will this recipe feed a crowcl, it will please a crowd



Keep potatoes away from light, Light can cause greening which causes

the potate to taste bitter Paal any green from the potato before itis used



16

Pigeon Peas Vinaigrette



16 ounce can pigeon peas

1/3 cup red onion, sliced



1/4 cup green pepper, diced

2 tablespoons vinegar



2 tablespoons oil



1/2 tablespoon honey



1/4 teaspoon dry mustard

1/8 teaspoon salt



dash of pepper



1. Heat peas to boiling; drain. Mix with onion and green

pepper.



2. Mix vinegar, oil, honey, dry mustard and seasonings thor-

oughly; stir into vegetable mixture.



3. Chill well; stir occasionally.

Makes 4 servings, about 1/2 cup each.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



163 8 5 19 75 bag 9)



Iron is a mineral that's hard to get in sufficient amounts and is lacking in

many diets, especially those of women, teen-age girls and young children.

Good sources of iron are dried peas and beans, tamarind, breadfruit,

raisins, pumpkin, eggs, sweet potatoes.



17

Green Banana Salad



3 green (unripe) bananas, peeled



2 cups water



1 teaspoon salt



2 large carrots, shredded



1 medium cucumber, sliced



1 medium tomato, chopped



1 avocado, peeled and cubed



1 stalk celery, sliced



1. Heat bananas, water and salt to boiling; reduce heat. Cover



and simmer until tender, about 5 minutes. Drain and cool.



2. Cut bananas crosswise into 1/2 inch slices.



3. Toss bananas and remaining ingredients with vinaigrette



dressing (recipe next page).



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18

Vinaigrette Dressing



1/3 cup olive or vegetable oil



2 tablespoons wine vinegar



1 garlic clove, chopped



1 teaspoon salt



1/2 teaspoon prepared mustard

1/4 teaspoon black pepper



1. Mix all ingredients together.

2. Chill.

Serves 8



Each 1/2 cup serving of Green Banana Salad provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



172 13 1 15 504 0



y



Did you know the outer leaves of lettuce are the most nutritious part of the

head? Calcium, iron and vitamin A are concentrated in the darker outer

leaves.



Keep Apples Cold

Apples lose crispness ten times as fast at 70°F. as at 32°F, they soften

nearly five times as quickly at 40°F. as at 32°F.



A 5-pound pumpkin yields about 4 1/2 cups of mashed, cooked pumpkin

than can be used in any recipe calling for canned pumpkin.



19

Indian Vegetables



1 medium eggplant



1 medium zucchini



4 carrots, slice crosswise



1 can whole tomatoes (16 ounce)

1 tablespoon margarine



1 1/2 teaspoons ginger root, minced

2 teaspoons curry



1/2 teaspoon tumeric, ground



1/4 teaspoon dried red pepper

1/2 teaspoon cumin, ground



1 teaspoon salt



1. Cut eggplant into 1/2-inch cubes. Halve zucchini lengthwise

and slice 1/4 inch thick. Slice carrots crosswise. Drain tomatoes,

chop and reserve juice.



2. Heat margarine in large skillet. Add ginger root and spices;

cook over low heat, stirring for 1 to 2 minutes. Add vegetables

and reserved tomato juice. Bring to a boil, cover skillet, reduce

heat to low.



3. Cook, stirring occasionally, just until eggplant and zucchini

are tender about 10-15 minutes. Adda small amount of water, if

necessary, to prevent burning.



Makes 4 cups.



Each (1/2 cup) serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



51 2 2 8 353 yy °



Okra combines well with other vegetables and is a natural thickening

agent



20

Tomato Cheese Casserole



1 cup bread crumbs



1 cup cheddar cheese, grated



1/4 cup margarine, melted



1 teaspoon salt



1 tablespoon onion, minced



1/2 cup celery, diced



6 tomatoes, chopped



1 sprig fresh thyme



1. Mix the bread crumbs and cheese; set aside 3/4 cup.



2. Mix remaining ingredients and place in ungreased baking



dish.



3. Bake for 20 minutes, covered at 350°F.



4. Remove from oven, sprinkle the 3/4 cup crumb cheese



mixture on top and continue baking 20 minutes, uncovered,



until bubbly and brown. Serve hot.



Serves 6 (as a side dish)



Each serving provides:



Calories



Fat Protein Carbohydrates



Sodium Cholesterol



(g)



(9)



(9)



(mg)



(mg)



230



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21

Vegetable Rice



3 1/4 cups water



1 package dry onion soup



1 cup brown rice, uncooked



1/4 cup chopped onion



1 tablespoon vegetable oil



1 1/2 cups bok choy, chopped



2 cups broccoli, chopped



1 cup tomatoes, diced



1/2 teaspoon oregano



1/4 cup cheddar cheese, grated



1. Bring 3 cups water and onion soup mix to boil ina saucepan.

Add rice, reduce heat, cover and simmer for 55 minutes or until

tender.



2. Heat oil in a large skillet. Add onions, cook and stir until soft.

Add bok choy, broccoli, tomato, oregano and 1/4 cup water.



3. Cover and simmer 15 minutes or until broccoli is tender. Stir

in cooked rice and cheese.



Makes 10 (1/2 cup) servings.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



136 a 5 21 556 6



A 1/2 cup serving of cooked rice supplies 82 calories.



Rice can be stored on the shelf and is ready to use with no washing.



Rice out of a package does not need washing. It has already been cleaned

and milled to remove the outer layers. The vitamins in rice are water

soluble.



22

Vegetable Medley



1/2 cup green papaya, diced



1 eggplant, unpeeled and cubed



1 medium cucumber, unpeeled and sliced

1 large carrot, sliced in rounds



1 sweet red pepper, sliced in strips



2 tablespoons margarine



1 large tomato, wedged



1 tablespoon parmesan cheese



1/2 teaspoon pepper



1 teaspoon soy sauce



1. Steam diced papaya slightly. Remove from water.



2. Combine with other vegetables except tomato.



3. Melt margarine in medium skillet, add vegetables and

saute until tender, but not soggy. Vegetables should be crisp for

serving. Add tomato and cook an additional minute.



4. Cover and cook over low flame for about 5-7 minutes longer.

If necessary add a tablespoon of water to vegetables.



Before serving toss vegetables with soy sauce, parmesan

cheese and pepper.



Serves 6.

Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



65 4 l 6 117 y'



Did you know that the outer leaves, skin and the areajust below the skin on

many fruits and vegetables have more vitamins and minerals than at the

center?



23

Banana and Sweet Potato Casserole



4 sweet potatoes



1 teaspoon salt



1/4 cup margarine



4 bananas, ripe but firm

1/2 cup brown sugar

1/2 cup orange juice



1. Cook unpeeled sweet potatoes in boiling water until just

tender. Drain and allow to cool. Peel and cut into 1/4 inch thick

slices.



2. Grease a deep casserole dish ora 9 x 13 cake pan and line

with potatoes.



3. Sprinkle with salt, dot with margarine and cover witha layer

of sliced bananas. Sprinkle with sugar, and continue adding

layers of potato and banana, finishing with banana. Sprinkle

with sugar, dot with margarine, top with orange juice.



4. Bake in a moderate oven at 350°F. for about 30 minutes.

Serve very hot. Cut into 12 squares to serve.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



159 4 ] 31 214 yy )



To preserve nutrients in fruits and vegetables:



* Avoid using baking soda when cooking vegetables

* Don't soak fruits and vegetables



* Eat fruits and vegetables with the skins on



* Cook them in as little water as possible



24

Restuffed Baked Yam



1 large yam



1/2 cup evaporated skim milk

1 tablespoon margarine



2 egg whites, beaten



1/2 teaspoon salt



1/2 teaspoon pepper



1. Select a large smooth yam, scrub it witha brush and wrap in

aluminum foil.



2. Bake in a hot oven (350°F.) until soft, about 40 minutes. (Or

boil yam in skin until soft.)



3. Make an incision the length of the yam. Remove the pulp,

leaving the skin intact.



4. Mash the yam pulp and mix with remaining ingredients.

Stuff the shell with mixture and dot with margarine.



5. Return to a hot oven to brown lightly, about 5 minutes.

Option: Add cheese to milk and egg mixture.

Serves 4.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



98 3 5 13 342 i 1



Potatoes are packed with vitamins and minerals inside and out. Theyre

loaded with vitamin B anc C on the inside and iron and potassium on the

outside. Cooking them in their skins is best This preserves their nutrients

and lets you get the most from your potatoes.



25

Stewed Okra



1 1/2 pounds fresh okra or 3 (10 ounce)

packages frozen okra



2 tablespoons margarine



2 medium onions, finely chopped



8 medium-sized ripe tomatoes, finely chopped



8 Puerto Rican peppers, chopped



1/2 cup green pepper, finely chopped



3 garlic cloves, finely chopped



1 teaspoon black pepper



1/4 teaspoon cayenne pepper



1 1/2 teaspoons salt



1. Wash okra, remove stems, then slice. Set aside.



2. In a fry pan over medium heat, melt margarine and saute

onion until tender, but not brown (about 5 minutes).



3. Add tomatoes, peppers, and garlic. Cover and cook for 5

minutes. Add the okra, salt and spices.



4. Reduce the heat to low, cover tightly and simmer for 15

minutes, or until the okra is tender. Serve at once.



Makes 8 cups. Serves 16,



Each 1/2 cup serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (9) (g) (mg) (mg)

Tannia Cakes



1 pound tannia, grated



1 onion, finely chopped



1/4 cup celery, finely chopped

1/2 teaspoon salt



1 egg



1 1/2 tablespoons tomato paste

1 teaspoon dried parsley



1 1/2 teaspoons oregano leaves

1 1/2 teaspoons fresh thyme



1/2 cup bread crumbs



1. Wash, peel and grate tannia.

2. Mix all ingredients together, adding bread crumbs last.



3. Drop the batter from a tablespoon onto a greased baking

sheet.



4. Bake for 15 minutes at 350°F.



Makes 25 1 1/2-inch cakes.



Each tannia cake provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



33 3 8 df 49 ap 11



Shiny side in or out? When youre wrapping foods in aluminum foil it makes

absolutely no difference which side is in! The shiny and dull textures are

produced during the manufacturing process and do not reduce or

increase the effectiveness of the foil—one way or the other.



27

Baked Papaya



1 medium papaya, still green



1/3 cup cheese, grated



2 tablespoons margarine, melted



1/2 cup dried bread crumbs



1/2 teaspoon salt



1/2 teaspoon black pepper



2 eggs



1. Peel papaya and remove seeds. Cut into small pieces.



Steam with very little water.



2. Mash steamed papaya; add salt, pepper and margarine.



3. Combine cheese with beaten eggs and add to papaya



mixture.



4. Top with dried bread crumbs and dot with margarine.



5. Bake 15-20 minutes at 325°F. Serve hot as a vegetable side



dish.



Serves 4.



Each serving provides



Calories



Fat Protein



Carbohydrates



Sodium Cholesterol



(g)



(9)



(g)



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(mg)



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29

Breadfruit-Cheese Pie



1 medium breadfruit



2 1/2 cups water



1 teaspoon salt



2 cups cheddar cheese, grated

2 teaspoons prepared mustard

3 tablespoons breadcrumbs



2 tablespoons flour



1/4 cup margarine



2 cups milk



l egg

1/4 teaspoon nutmeg



1. Wash unpeeled breadfruit and cut into 4 pieces lengthwise.

Remove core from each piece. Steam-boil in 2 1/2 cups water



with salt, until tender (time will vary).

2. Grate cheese and divide into 3 portions. Grease 2 pie dishes.



3. To make cheese sauce: Heat margarine slowly, and stir in

the flour, mustard, and nutmeg. Remove from heat and stir in 2

portions of the cheese with the milk and the egg gradually.

Return to heat. Keep stirring until mixture thickens.



4. When breadfruit is cooked and cooled, peel and cut into 1/4

inch strips cutting across the pieces.



5. Heat oven to 400°F. Pour the cheese sauce over the bread-

fruit pieces. Stir without breaking the pieces. Pour this mixture

into the pie dishes.



6. Mix the remainder of the cheese with the breadcrumbs.

Sprinkle over the top of the pies.



7. Brown in the oven for about 15 minutes.



Cut each pie into 8 pieces. Serves 8 as a main dish. Serves léas

a side dish.



(continued next page)

Each side dish serving of Breadfruit-Cheese Pie provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



218 14 9 15 370 Ld 52



Breadfruit

Select breadfruit that is all green, evenly colored and hard with large,

well-developed scales that are about the same size.



Potato Curry



6 medium potatoes



6 eggs



1 pint unflavored yogurt



1/2 cup melted margarine



1/2 teaspoon salt



1/2 teaspoon curry powder



1 can cream of mushroom soup

1/3 cup bread crumbs



1. Boil potatoes and eggs. Slice potatoes, peel and slice eggs.



2. Mix together yogurt, melted margarine, salt, curry powder,

and mushroom soup.



3. Layer into a greased casserole dish or 9 x 13 baking pan.

Use a layer of sliced potatoes, a layer of sliced eggs, anda layer

of sauce. Top with bread crumbs.



4. Bake in 300°F. oven, covered, for about 30 minutes.

Serves 12



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



231 13 8 21 499 14]



31

Yam Souffle



3 medium-sized yams, peeled and cut into

quarters



1/2 cup margarine



1 cup fresh milk



1/2 cup parmesan cheese



1/2 teaspoon salt



1/4 teaspoon black pepper



3 eggs, separated



1. Cook yams in lightly salted boiling water for about 30

minutes or until yams are tender, but not falling apart.



2. Drain and return to pan. Cook over moderate heat, stirring

constantly, until yams are completely dry.



3. Mash yams with a fork (or puree in blender or food proces-

sor). Add margarine and milk, beating constantly. Add cheese,

salt, pepper, then beat in the egg yolks one at a time.



4, Ina deep bowl, beat egg whites until they are stiff enough to

form peaks. Mix about 1/3 or the egg whites into the yam

mixture; then pour the mixture over the remaining egg whites.

Gently fold them together using an under-over motion rather

than a stirring motion.



5. Pour mixture into a greased 1-quart souffle or casserole dish.



6. Bake in the middle of the oven at 400°F. for 35 minutes or until

souffle puffs well above the rim and the top is lightly browned.



Serve at once.

Serves 6.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(9) (g) (g) (mg) (mg)



316 23 8 21 525 148

32

Stuffed Green Peppers



6 large green peppers



1/2 cup peanut butter



1/2 cup water



1/4 cup onion, minced



1/4 cup celery, chopped



1 teaspoon sage



1 teaspoon salt



1 teaspoon soy sauce



1/4 teaspoon garlic powder

2 cups rice, cooked



1. Wash peppers, cut tops off, remove seeds and membrane.



2. Blend peanut butter with water to make a thin paste.

Combine with remaining ingredients.



3. Fill peppers and bake at 400°F. oven for 45 minutes in a

covered baking pan with |” hot water in the bottom. The

peppers will be sitting in the water.



4. Uncover and bake 15 minutes longer until peppers are just

tender.



*Make sure there is water in the pan while baking.



Each stuffed pepper provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (9g) (g) (mg) (mg)



226 11 8 26 767 yy 0



Too much sodium in the diet may aggravate high blood pressure once it

exists,



33

Protein



Protein is needed in the body for building and repairing

body tissue. Proteins form the basis of every cell. Protein from

plants are of lower nutritional quality than animal proteins. This

is because some of the amino acids or protein building blocks

are missing. However, you can combine incomplete protein

food to make a complete protein dish that is of the same quality

as meat. One must be a legume (dried peas or beans)and one

a grain, cereal or nut.



Combine a food from list A with one from list B when using

plant protein.



Legumes + Grain/Cereals/Nuts = Complete Protein



LIST A LIST B



(Legumes) (Grains, Cereals, Nuts)

Black Beans Rice



Black Eyed Peas Corn Products



Dry Split Peas Wheat Products

Garbanzo Beans Barley



Kidney Beans Other Cereal Grains

Lentils Peanuts/Peanut Butter

Pigeon Peas Sunflower Seeds



Pink Beans Sesame Seeds



Red & Pink Beans



Soybeans



Some examples of foods that go together and provide a

complete protein are:



Rice + legumes “Rice and Pigeon Peas”

Corn + legumes “Fungi and Stewed Beans”

Wheat + legumes “Roti”



Wheat + peanut + milk “Peanut butter sandwich”

Wheat + milk/cheese “Macaroni and cheese”



(See page 45 for more information)



Dried beans, peas and lentils have much less fat, cholesterol and calories

than meat products. It makes good sense to consider the source of your

protein.

How To Cook Dry Beans



Beans may be soaked overnight to improve their flavor,

texture, appearance and digestibility, as well as decreasing

the cooking time.



Before soaking, inspect dry beans, removing any damaged

beans or foreign material. Wash beans in cold water. Soak in

three to four times as much water as beans. Remove any beans

that float. Beans may be soaked overnight.



If you have forgotten to soak, a quick method to tenderize the

beans for cooking is to boil 1 cup dried beans in 3 cups water

for 2 minutes. Set aside and soak | hour before cooking.



To cook put soaked beans into a large kettle. For each pound

of beans, add about 6 cups hot water (see chart for exact

amount) and bring to boil. Do not cook beans at a rapid boil as

they tend to break up; simmering or gentle cooking helps

prevent this. To help prevent foaming during cooking, add

about a tablespoon of cooking oil or margarine per cup of dry

beans. Cooking time will vary; beans that have been stored

several months take longer to cook.



Do not add soda to the beans as they cook. While this does

speed up the cooking time. the soda destroys the nutrients in the

beans.



Add salt only after soaking to avoid toughening the surface of

the beans, which increases cooking time.



Vegetables and herbs add more flavor if added during

cooking rather than after the beans are cooked.



However, acid foods, such as tomatoes or vinegar, should not

be added until the beans are almost tender. The acid delays

the softening of the beans and adds to cooking time.



Long slow cooking is best for beans, because the pressure

cooker can be dangerous. As beans cook, they tend to splatter

and foam, clogging the vent. Fill the cooker only 1/2 full. Fol-

low the directions that come with the pressure cooker—most

suggest cooking dried peas or beans at 15 pounds. Pressure

should rise and fall slowly to prevent breaking the beans.



35

Variety



Serving



Amount of water for



Suggestion



1 pound of dry beans



Black Beans



Stewed



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Soups



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Description/Cooking Time



Calories per 1/2 cup

Cooked Serving



Black beans are also called “Turtle Beans.”

They are whitish inside, and will cook up to

a gray color if broken. Soak overnight.

Cook for 2 hours.



113



These small, oval shaped beans are

creamish white with a black spot on one

side. Soak overnight. Simmer | 1/2 to



2 hours.



95



Green or yellow peas may be used

interchangeably. The greens have more

flavor. These peas have had their skins

removed. Do not soak. Cook for 40



minutes.



37



145

Variety



Serving



Suggestion



Amount of water for



1 pound dry beans



Garbanzo Beans



Pickled in salads



8 cups



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Calories per 1/2 cup

Description/Cooking Time Cooked Serving



These are nutty in flavor with a firm texture. 134

Do not soak. Cook for 2-2 1/2 hours.



Lentils may be green or red-orange and 106

are disc shaped. Do not use pressure



cooker. Do not soak. Cook for 20 minutes.



These beans are large and have a red 110

color and kidney shape. Soak overnight.



Cook 1-1 1/2 hours. Pink and red beans



may be used interchangeably with



kidneys.



39

Serving



Amount of water for



Variety



Suggestion



1 pound dry beans



Pigeon Peas



Soups



6-8 cups



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Calories per 1/2 cup

Description/Cooking Time Cooked Serving



Pigeon peas are a high quality protein. 102

Fresh and canned pigeon peas remain



green, while the dried ones stay brown.



Color does not change taste or food value.



Simmer for 2 to 3 hours.



Pintos are beige colored and speckled. 85

Soak overnight. Simmer for 1 1/2 to 2



hours.



Soy beans are the beans highest in 105



nutritional value. They are higher in fat



than other dry beans but not much



different in calories. Because of their



high protein content, then tend to foam



in cooking somewhat more than other



beans. Soak overnight. Simmer 2 1/2 to 3 hours.



4\.

Pink Bean Picadillo



1 pound small dried pink beans, soaked

overnight



7 cloves garlic, peeled



1 medium-size carrot, chopped



4 cups onion, chopped



5 cups water



1 large jalapeno pepper, seeded and finely

chopped



1/4 cup olive oil



1 tablespoon ground cumin



1/2 teaspoon fresh thyme



1/4 teaspoon ground hot pepper



1 teaspoon salt



1 can (8 ounces) stewed tomatoes



1/2 cup stuffed green olives, sliced



1/3 cup cider vinegar



1 jar (3 1/4 ounces) capers, drained



1/4 cup raisins



1. Place beans in a large saucepan, cover with cold water and

soak overnight.



2. Drain beans. Return to pan. Add sliced garlic, carrot, 2 cups

of the chopped onion and 5 cups water to beans.



3. Uncovered, bring to boiling over medium heat. Lower heat;

cover and simmer 30 minutes.



While the beans simmer,

1, Finely chop remaining 3 garlic cloves.



2. Heat 1/4 cup olive oil in large skillet. Add onion, garlic,

green pepper, and jalapeno pepper and saute, stirring often,

until onions are golden. Stir into beans with cumin, thyme,

ground hot pepper, salt and stewed tomatoes. Cover and

simmer another 20 minutes.



42

3. Add olives, vinegar, capers, and raisins. Simmer, uncovered,



15 minutes until beans are tender and mixture thickens.



Serve the picadillo hot over cooked rice.



Makes 7 cups.



Each (1/2 cup) serving provides:



Calories



Fat Protein



Carbohydrates



Sodium Cholesterol



(g)



(9)



(g)



(mg)



(mg)



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1 pound dry beans equals about 3 1/2 pounds canned beans or 5 1/2 cups,



A cup of cooked beans provides half the daily intake of dietary fiber



suggested by the National Cancer Institute. That is equivalent to the fiber in



10 slices of whole wheat bread or 3 to 4 cups of cooked vegetables.



A quarter pound of dry beans contains 20 grams of protein, the sameas 1/2



pound of hamburger.



43

Stewed Black Beans with

Roasted Peppers



1 (16 ounce) can black beans



3 cups water



2 cups onion, chopped



2 large cloves garlic, finely chopped



1 sweet green pepper, halved, cored, seeded

and chopped



1 tablespoon olive or vegetable oil



1 teaspoon salt



3/4 teaspoon pepper



1/2 teaspoon leaf oregano, crumbled



2 sweet red peppers



2 to 3 tablespoons red wine vinegar



Dairy sour cream or plain yogurt (optional)



1. Place beans in large saucepan. Add water and coarsely

chopped onion. Bring to boiling over medium heat. Lower

heat; cover and simmer 30 minutes or until almost tender.



2. Meanwhile, saute chopped onion, chopped garlic, and

green pepper in oil in large skillet, stirring often, until soft, about

10 minutes.



3. Stir into beans with salt, pepper and oregano. Cover and

simmer 30 minutes until beans are very tender.



To roast peppers:

1, Charred peppers on all sides, either over gas flame or under

broiler.



2. Place in paper bag for 5 minutes to loosen skin. Peel and

seed.



3. Reserve about half a pepper for garnish; coarsely chop the

remainder.



4. Add chopped peppers to beans with 2 tablespoons of the

vinegar. Simmer 10 minutes longer.



44

5. Taste and adjust seasonings, if necessary.



Garnish with reserved red pepper, and serve with dollops of



sour cream or yogurt, if you wish



Serves 5



Each 1 cup serving provides



Calories



Fat Protein



hydrates Sodium Cholesterol



(g)



(9)



(9)



(mg)



(mg)



157



3



8



26



411 y°



Rich in Isoleucine* and



| Lysine



Poor in Tryptophan



Rich in Tryptophan



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COMBINATIONS OF AMINO ACIDS’ MAKE COMPLETE PROTEINS



(See page 34 for examples)



45

Chick Pea Curry



1 cup dried chick peas, soaked overnight or

1 (16 ounce) can



1/2 teaspoon salt



2 tablespoons vegetable oil



5 carrots, thinly sliced crosswise



2 medium onions, sliced



2 cups cabbage, shredded



1/4 cup flour



1 tablespoon, plus 2 teaspoons curry, or to taste



1 cup raisins



1 cup peanuts or cashews



1/4 cup hot mango chutney



1. Soak peas overnight.



2. Cook until tender (about 2 hours) in 3 cups salted water.

Drain and save cooking water, adding water to make 2 1/2

cups.



3. Saute carrots and onions in oil for 3 minutes. Add shredded



cabbage, and cook | minute longer. Add flour and curry

powder. Stir and cook for 1 minute.



4. Add chick peas with liquid. Simmer until the carrots are

tender but not mushy.



5. Add raisins, nuts and chutney. Continue cooking until the

raisins are soft, about 5 minutes.



Serve over brown rice. Makes 7 (1 cup) servings.

Each | cup serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (9) (9) (mg) (mg)



387 16 14 53 130 8)

Cauliflower Lentil Curry



2 cups lentils or pigeon peas, cooked

1 large head cauliflower

3/4 cup water



1 onion, sliced



1 teaspoon ginger, ground

1 1/2 teaspoons turmeric

1/2 teaspoon cinnamon



1/2 teaspoon coriander



1 teaspoon mustard seeds



1 teaspoon cumin seeds



1/2 teaspoon black pepper

1 tablespoon lemon juice



2 tomatoes, diced



1. Cook 1 cup lentils in 3 cups water for 20 to 30 minutes or until

soft, (or cook pigeon peas according to package directions).



2. Heat 1/4 cup water in a large pan. Add onion, cook 5



minutes.



3. Wash cauliflower, break into small flowerettes and add to

onion. Add 1/2 cup water, seasonings and lemon juice. Mix



well,



4. Cover and let steam 15-20 minutes. Add lentils or pigeon

peas. Stir, while cooking over medium heat. Add the tomatoes,



stir again.

Serve hot over rice. Makes 8 cups.



Each’ 1 cup serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol



(g) (g) (g) (mg)



(mg)



80 Re) 6 15 8 of ie)



47

Star’s Spicy Lentils



1 pound dried lentils



6 cups water



2 large onions, chopped



3 garlic cloves, minced



1 carrot, chopped



2 tablespoons vinegar



5 tomatoes, diced



1 can tomato paste (6 ounce)



1 tablespoon chili powder



1 tablespoon cumin



1 teaspoon oregano



1 teaspoon red pepper, dried & crushed

5 Puerto Rican peppers, chopped (optional)

1 tablespoon salt



1. Combine all ingredients in a large pot and bring to boil.



2. Reduce heat and simmer until lentils are tender, about 20

minutes or longer.



3. Serve hot over brown rice or whole wheat noodles.

Makes 15 servings, about 1 cup each.



Each | cup serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



101 Fs) z 20 146 ee 8)



Okra is a good source of vitamin C and potassium.



48

Stuffed Cabbage Leaves



Leaves from medium cabbage

1 medium onion, chopped



2 garlic cloves, minced



6 Puerto Rican sweet peppers, chopped

1 teaspoon fresh thyme leaves

3 tablespoons tomato paste



3 tablespoons vegetable oil



1 (16 ounce) can pigeon peas

1 teaspoon salt



1 teaspoon black pepper



1 1/2 cups rice, uncooked



1 cup tomato sauce



3 cups water



1. Wash cabbage, separate into individual leaves. Steam

leaves in colandar or steamer over boiling water for 2 minutes

or place leaves in small amount of water and boil until tender.

Drain and cool by immersing in cold water. Pat dry with paper

towels.



2. Saute onion, garlic, sweet pepper in oil until tender. Add

tomato paste, peas, thyme, salt, black pepper, and water. Cook

for a few minutes.



3. Add uncooked rice and cook rapidly uncovered for 5

minutes. Reduce heat. Add pigeon peas. Cover and continue

cooking over very low heat until done, about 15 minutes.



4. Place 1/2 cup of seasoned rice mixture on each cabbage

leaf. Roll neatly. Place seam side down in greased casserole.

Cover with tomato sauce.



5. Bake covered at 350°F. for 35 minutes.

Makes 15 cabbage rolls.



Each cabbage roll provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



132 3 3 23 454 ced 0



49

Lentil-Potato Patties



2 cups cooked lentils (mashed)



2 cups mashed potatoes



1/2 cup green pepper, finely chopped

1/2 cup onion, finely chopped



1 cup bread crumbs



1 tablespoon parsley, finely chopped



1 1/2 teaspoons sage



1. Cook 1 cup dried lentils in 3 cups water for 20 minutes or until

soft. Drain any remaining water.



2. Boil 4 medium potatoes, covered, until tender enough to

mash; or prepare instant potatoes according to package direc-

tions to make 2 cups.



3. Cook onion and pepper in 1/4 cup water for 5 minutes.



4. Combine all ingredients and mix well. Form into patties

using a 1/4 cup of mixture for each one. Place on lightly

greased baking sheet.



5. Bake at 350°F. for 20 minutes. Makes 17 patties.



Each patty provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



71 1 3 12 117 8)



If you use fresh rather than dried herbs, use twice the amount

Lentil Rice Burgers



1 cup dried lentils or 2 cups cooked



1 cup short grain brown rice or 2 1/2 cups cooked

1 tablespoon soy sauce



1 teaspoon red pepper



2-3 garlic cloves



1 onion, chopped



1 teaspoon sage



1/2 teaspoon celery salt



1. Cook lentils in 1 1/2 cups water for 30 minutes. Drain water

and mash lentils.



2. Cook rice.



3. Steam the chopped onion and garlicin 1/2 cup of water for5

minutes. Combine mashed lentils, rice, onions, garlic and

seasonings.



4. Moisten hands and form ingredients into patties, using a 1/4

cup measure. Place on ungreased baking sheet.



5. Bake in 325°F. oven for 30 minutes.



Serve with Fresh Tomato Sauce or use as vegi-sandwich.

Makes 25 burgers.



Each patty provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



66 3 3 13 201 : : 6)



Low in fat split peas and lentils contain less calories ounce for ounce than

meat are less costlyand can be combined to produce protein that is equiv-

alent to animal protein.



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52

Vegi Burger



1 pound black eyed peas



1/4 cup onion, finely chopped

2 sprigs thyme, finely chopped

3 carrots, grated



1 teaspoon garlic powder



1/4 cup parsley, finely chopped

2 teaspoons soy sauce



1/2 teaspoon ground sage



Oil, for frying



Avocados, mashed

Alfalfa sprouts

Tomatoes, chopped



1. Soak black eyed peas overnight in 1 quart water. Drain

water and blend peas in food processor or blender. Do not



cook.



2. Chop vegetables and seasonings; add to black eyed peas.



3. Spoon batter on lightly greased grill or frying pan to make 6



five-inch circles. Fry on both sides until brown.



To serve: Cut circles in half. Use the burger as bread to hold

filling of your choice. To do this, spread one side of one half

vegi burger with mashed avocado. Top with alfalfa sprouts,

chopped tomatoes, or fresh vegetables of your choice. Place



other half of vegi burger on top of vegetables and serve.



Each burger (without vegetables) provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)

136 3 7 22



125 y*

Split Pea Patties



2 1/2 cups cooked split peas

1 egg



1 cup bread crumbs



1/2 cup milk



1/2 teaspoon salt



1/2 small onion, chopped



1 teaspoon black pepper



2 garlic cloves, minced



1. Cook 1 cup dry split peas in 4 cups water for about | hour or

until soft to make 2 1/2 cups cooked. Drain. Mash with a fork.



2. Add egg, bread crumbs, milk, salt, onion and seasonings.

Mix together.



3. Shape into 12 patties. Place on baking sheet covered with

wax paper or paper towels. Chill 1 hour.



4. Lightly grease frying pan with vegetable oil. Cook patties

until browned, about 5 minutes on both sides.



Serves: 12

Each patty provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



95 ] 5 15 148 Es 24



How do split peas split? Through the cooperation of nature. Split peas

split naturally after drying and hulling by machines. Adry split pea doesn’t

need soaking before cooking. The one exception is if you want them to

keep their shape during cooking. Then give them a2 minute boil and a half

hour soak.

Pinto Cheese Loaf



1/2 pound cheddar cheese, grated



1 cup dried pinto beans, soaked, or 1 (15 ounce)

can, mashed



2 large tomatoes, chopped or | (8 ounce) can

stewed tomatoes



1 egg. beaten



1 tablespoon onion, grated



1/2 teaspoon salt



1/2 teaspoon black pepper



2 cloves garlic, minced



1/2 cup bread crumbs



1. Boil pinto beans in 5 cups water for about 1 1/2 hours or until

tender. Drain and mash. Or use canned pinto beans.



2. Combine cheese and beans. Add tomatoes, beaten eggs,

seasonings, and crumbs to make astiff mixture. Pour into lightly

greased pan.



3. Bake at 350°F. oven for 45 minutes. Top will be crunchy and

inside will be smooth and moist. Serve with tomato sauce or

mango chutney.



Serves 6(1/2cup servings) asa side dish or 3(1 cup) servings as

a main dish.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



316 14 19 29 498 yy”



A strong smelling onion will store longer than a sweet onion.

soybean Carrot Loaf



1 1/2 cups dried soybeans, soaked overnight

or 4 cups of cooked soybeans



2 cups carrots, shredded



_ 1 onion, chopped



1/2 cup celery, chopped



1 cup dry bread crumbs



1 cup wheat germ



2 teaspoons salt



1/4 cup melted margarine



1 teaspoon thyme



1. Cook soybeans in 6 cups of water for 2 hours or until tender.

Mash. Mix all ingredients thoroughly. Pack into well greased



loaf pan.

2. Bake at 350°F. for 45 minutes.



Option: Top with grated cheese before baking.

Serves 6



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



306 13 17 32 666 a 8)



To make bread crumbs, place slices of bread on a baking sheet in a 250°F.

oven until they are dry but not brown. Cool and then grind in hand grinder

or blender. Store bread crumbs ina cool, dry place, not too tightly covered,

or they will mold.

Desserts



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57

Black Banana Pudding



10 very ripe bananas, mashed



1 cup brown sugar



1 egg, beaten



1/3 cup flour



1/4 cup rum



2 tablespoons margarine, melted



1 teaspoon vanilla



1/2 teaspoon nutmeg



1, Mix all ingredients together and pour into a greased 9-inch



pie pan.



2. Bake at 325°F. oven until browned, approximately 35



minutes. The riper the bananas, the quicker it will brown. Serve



warm for best flavor.



Serves: 8



Each serving provides:



Calories



Fat Protein



Carbohydrates



Sodium Cholesterol



(g)



(g)



(g)



(mg)



(mg)



285



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58

Frozen Soursop Dessert



2 1/2 cups soursop puree



1 cup bananas, mashed (3-4 medium bananas)



1 can (6 ounce) frozen, undiluted orange juice



1 large can (12 ounce) condensed (sweetened)



mL



2 teaspoons almond essence



1 teaspoon vanilla essence



1. Wash and peel soursop; extract juice by straining pulp



through sieve.



2. Combine ingredients and blend.



3. Freeze overnight or until hard in individual serving cups.



Makes 10 1/2 cup servings.



Each serving provides:



Calories



Fat Protein



Carbohydrates



Sodium Cholesterol



(g)



(g)



(9)



(mg)



(mg)



31



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Soursop Gel Dessert



1 soursop (to obtain 1 1/2 cups juice and pulp)

1/2 cup cold water



2 packets plain gelatin



1/2 cup fresh milk



1 1/2 cups evaporated skim milk



3/4 cup sugar



1 tablespoon lime juice



1. Wash and peel soursop. Remove seeds and place pulp in

blender or food processor. Blend for 1/2 minute and strain

through sieve to remove tough membrane.



2. Sprinkle gelatin over cold water in small saucepan. Let

gelatin absorb liquid then add 1/2 cup fresh milk.



3. Place over heat. Stir constantly until gelatin dissolves.



4. Remove from heat. Add remaining ingredients. Stir until

sugar dissolves. Pour into mold.



5. Chill until set, at least 4 hours. Remove from mold and serve.

Serves 6.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(9) (9) (9) (mg) (mg)



196 l 8 4) 95 4



To increase the amount of iron absorbed ata meal, eat iron-rich foods with

a food high in vitamin C, such as fruit or juices, tomatoes or broccoli



60

Oats and Yogurt Mango Pie



1 cup plain yogurt



1 (7 ounce) package cream cheese

1 cup mango, chopped



2/3 cup rolled oats



1/2 cup pitted dates



2 teaspoons vanilla essence



2 teaspoons honey



1 (8 inch) graham cracker pie shell



1. Chop dates finely.



2. Place all ingredients in blender. Blend on low speed. When

completely mixed pour into graham cracker pie shell.



3. Refrigerate overnight, or place in freezer and serve as a

frozen dessert.



Serves 6.



To make graham cracker shell:

1. Mix 1/4 cup melted margarine with 2 tablespoons sugar

and 1 cup graham cracker crumbs.



2. Press into bottom and sides of pie pan.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (9g) (g) (mg) (mg)



315 14 7 43 206 39



Substitute margarine for butter in baking



Not all margarines are alike. Read the labels. Look for at least twice as

much polyunsaturated as saturated fat. Diet margarines do not usually

cook well since they contain much more water.



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62

Mango Crumble



2 cups mangoes, chopped (approximately

4 mangoes)

1 cup flour

1/4 cup margarine

1/3 cup brown sugar

3/4 cup corn flakes, crushed

1/4 cup white sugar

1/2 teaspoon cinnamon

1. Pare and cut mangoes into small pieces. Set aside.

2. Cut margarine into flour, add brown sugar. Sprinkle this mix-

ture into a well greased pie pan, press firmly into the shape of

the pan. Chill.

3. Mix corn flakes with white sugar and cinnamon.

4. Preheat oven to 400°F. and remove pie pan from

refrigerator. Arrange the mango evenly over the top of the

chilled flour mixture. Cover with the crumb mixture.



5. Bake 20-30 minutes or until brown. Remove from oven, cool

slightly, then cut into serving portions. Serve when cooled.



Serves: 8



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (9g) (mg) (mg)



205 6 2 37 103 wo 0



Do not use an iron skillet when cooking or baking mangoes or tomatoes —

it will cause them to discolor and pick up and off-flavor.



63

Papaya Apple Dessert



1 small ripe papaya (about 2 pounds) |

3 medium sized apples



1 tablespoon lime juice



2 tablespoons sugar



1 teaspoon cinnamon



1 1/2 cups rolled oats



1/2 cup brown sugar



4 tablespoons margarine



1/4 teaspoon nutmeg



1. Peel papaya, remove seeds, cut into 1/4 inch slices; core

and thinly slice apples.



2. Mix sugar and cinnamon in small bowl.



3. Alternate layers of apples with papaya slices in greased 9 x

13 baking dish; sprinkle each layer with lime juice and some of

the cinnamon - sugar mixture. It will make 4 layers.



4, Combine rolled oats, brown sugar, soft margarine and

nutmeg in small bowl. Cover top of fruit with this mixture.



5. Bake in a 350°F. oven until apple slices are tender and

topping is browned, about 50 minutes.



Serves: 12



Calories Fat Protein Carbohydrates Sodium Cholesterol

(9) (g) (g) (mg) (mg)



146 5 2 26 48 0



¥y



Papaya is an excellent source of vitamin C. It also provides folic acid and

potassium.

Carrot Raisin Brownies



1 1/4 cups brown sugar, packed



1/2 cup margarine, softened



2 eggs



1 teaspoon vanilla



1 1/2 cups flour, unsifted



1/2 teaspoon baking soda



1/2 teaspoon baking powder



1/2 cup raisins, chopped



1 1/2 cups carrots, finely grated



1/2 cup walnuts, finely chopped (optional)



1/2 teaspoon salt

1. Preheat oven to 350°F. Lightly grease a 9-inch baking pan.



2. Mixsugar and margarine. Add eggs and vanilla; beat. Stir in

ary ingredients. Add raisins and carrots; stir.



3. Spread mixture into baking pan; sprinkle with walnuts.



4. Bake at 350°F. about 40 minutes or until a toothpick inserted

in center comes out clean. Cool; cut into squares.



Makes 16 (2-inch) squares.



Each brownie provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(9) (g) (g) (mg) (mg)



215 9 3 32 187 34



y



To make brown sugar, beat | to 2 tablespoons of molasses into each 1/2 cup

of white granulated sugar. Measure the mixture before using it.

Pancake with Fruit Topping



2 tablespoons margarine



4 eggs



2/3 cup milk



2/3 cup flour



1/2 teaspoon salt



1/4 teaspoon nutmeg



1 tablespoon sugar



1. Melt margarine in 10-inch square pan or round oven-proof



skillet.



2. Beat together eggs, milk, flour, salt, and nutmeg. Pour batter



into skillet with melted margarine. Sprinkle sugar over top.



3. Bake, uncovered, in pre-heated 425°F. oven, 15-20 minutes.



4. Remove from oven and fill center with your choice of



toppings on the next page. Cut into wedges. Serve immediately.



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Toppings:

Fresh Fruit Topping: Mango, Papaya, Pineapple

Squeeze juice of 1 lemon over 3 cups of sliced fruit.



Brown Sugar Apple Topping: Melt 1/4 cup margarine. Add 2

sliced apples. Cook until tender, about 8 minutes. Stirin 1/4cup

brown sugar and 2 tablespoons water. Cook until bubbly.

Orange-Banana Topping: Mix 1/4 cup orange juice, 2 table-

spoons sugar, 1 teaspoon cornstarch. Heat to boiling; cook 1

minute. Stir in 2 sectioned oranges and | sliced banana. Heat.

Serves 8.



Each serving of pancake (without topping) provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol



(g) (g) (g) (mg) (mg)

151 6 7 10 200 J 138

Crunchy Bran Topping



Combine 1 1/2 cups bran or uncooked oats, 1/2 cup parmesan cheese,

1/2 cup margarine, 1/2 teaspoon oregano and 1/4 teaspoon garlic

powder. Spread on a cookie sheet and bake at 350°F. for 15 minutes. For

convenience, make extra and store in the refrigerator. Sprinkle over soups,

casseroles or salad to add fiber to your diet.



It is sensible to reduce daily intake of total fat saturated fat and cholesterol.

High blood cholesterol levels increase the risk of heart disease. Eating a

diet high in fat—especially saturated fat causes elevated blood cholesterol

levels in many people. Saturated fatty acids are usually solid at room

temperature. They are found mostly in meat and poultry fats, in dairy

products and in coconut and palm oils. Foods high in saturated fats include

whole milk products, ice cream, butter, cream, high fat meats, cold cuts,

bacon, sausage and foods fried in or prepared with saturated fats such as

hydrogenated shortening, butter or lard.



67

Soursop Quick Bread



1 1/2 cups soursop juice and pulp

1 cup flour



1 cup whole wheat flour



1/2 teaspoon salt



1/2 teaspoon baking soda



1 1/2 teaspoons baking powder



1 cup brown sugar



1/2 teaspoon ginger



1/4 teaspoon allspice



l egg

2 tablespoons vegetable oil



1. Wash and peel soursop; extract juice by straining through

sieve.



2. Combine dry ingredients together.



3. Beat egg until light, mix soursop and oil and add to egg.

Add liquid to dry ingredients all at once. Stir until blended.



4. Place in greased loaf pan.

5. Bake at 325°F. for 1 hour or until done.

Makes | loat.



One slice (1/16 of a loaf) provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol

(g) (g) (g) (mg) (mg)



137 2 2 28 121 - LF



About one in four Americans has elevated blood pressure. High blood

pressure increases the risk for heart attack, stroke, and kidney disease. Too

much sodium in the diet may aggravate high blood pressure once it exists.



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69

Chocolate Pumpkin Cake



2 cups cooked pumpkin, mashed or 1

(16 ounce) can



2 3/4 cups flour



3/4 cup unsweetened cocoa powder



2 teaspoons baking powder



1 teaspoon baking soda



1 1/2 teaspoons cinnamon



1/2 teaspoon each ginger and salt



1/4 teaspoon each cloves and nutmeg



1 cup margarine, softened



1 cup brown sugar



1 cup white sugar



2 teaspoons vanilla



4 eggs

1. Steam pumpkin. Rub through sieve.



2. Combine flour, cocoa, baking powder, baking soda, and



spices in a small bowl. Set aside.



3. Cream margarine with sugars and vanilla in a large bowl.



4. Add eggs one at a time, beating well after each. Stir in half

the flour mixture, then the pumpkin, then remaining flour



mixture just until blended.



5. Bake in greased 3-quart fluted pan, angel food cake pan, or

two loaf pans at 325°F. oven for 80 to 90 minutes or until pick

inserted comes out clean. Let stand several hours before



serving.

Makes 16 servings.



Each serving provides:



Calories Fat Protein Carbohydrates Sodium Cholesterol



(g) (g) (g) (mg)



(mg)



312 14 5 45 317

70



68

Each recipe was prepared and evaluated for taste. For those readers (and

cooks) who are on sodium or fat restricted diets, follow these suggestions to

further reduce your intake of these nutrients.



Omit all salt. If you remember that 1] teaspoon of salt provides 2,000 milli-

grams of sodium, you can estimate the amount of sodium that you add to

foods during cooking and preparation, or even at the table.



Watch out for commercially prepared condiments, sauces, and season-

ings when preparing and serving foods. Soy sauce, catsup, Worcester-

shire, chili sauce, bouillon and barbecue sauce are all high in sodium.



To reduce fat consider using the nonfat spray coating on your pans

whenever you fry foods.



Use low fat or nonfat milk in cooking and always use evaporated skim milk.

The richness is the same but much less fat.



Breadfruit freezes well.

Breadfruit is a good source of potassium and complex carbohydrates.



Pumpkin is a good source of vitamins A and C and potassium.

When buying cut pumpkin, look for brightly colored fresh free from mold.



A medium onion has 40 calories and provides 1/4 of the daily requirement

of vitamin C.



Avocados are high in vitamin A and potassium.



Limes or lemons are a must for low sodium cooking. The tangy zesty juice

gives the illusion of salt to the taste buds.



Lemon Drops



1 medium lemon = 3 teaspoons grated peel

6 medium lemons = | cup juice



7]

Index

by

Fruit, Vegetable and Bean



Apple 64, 67



Avocado 18



Banana 18, 24, 58, 59



Black beans 44



Black eyed peas 53



Breadfruit 30



Broccoli 22



Cabbage 46, 49



Carrot 18, 20, 23, 42, 46, 48, 53, 56, 65

Cauliflower 47



Chick peas 8, 46



Coconut 12



Corn 15



Cucumber 18, 23



Eggplant 9, 12, 16, 20, 23

Garbanzo 8, 46



Green pepper 16, 26, 33, 44

Kidney beans 4



Lentils 47, 48, 50, 51



Mango §, 61, 63, 67



Okra 26



Onion 2, 4, 6, 8, 9, 12, 13, 16, 26, 27,42, 44, 47, 48, 49, 51

Pak Choy 22



Papaya 23, 28, 64, 67



Peanut butter/Peanuts 10, 33, 46

Pigeon peas 17, 47, 49



72

Index

by

Fruit, Vegetable and Bean

Pink beans 42

Pinto beans 55

Potato 31, 50

Pumpkin 2, 70

Soursop 59, 60, 68

Soybeans 56

Spinach 13

Split peas 54

Sweet Potato 24

Tannia 3, 27

Tomato 6, 16, 18, 20, 22, 23, 26, 47, 48, 55

Yam 25, 32

Zucchini 16, 20



73

UVI Library
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Library

DN: cn=UVI Library, 
o=St. Croix, c=VI

Date: 2002.06.10 
09:32:32 -07'00'
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