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Heritage + Heart Equals Food With Plenty of Soul
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Crisco Shortening Single Pie Crust
The Harriet Tubman Quilt tapestry (8' x 10') was made by the History Quilt Club of Sausalito, CA about 70 years ago. It was designed by the architect Ben Irvin, who was concerned that Negro history be known and recognized as a vital part of American life. The tapestry making venture attracted a dedicated inter-racial group, including migrants recently combing to California from the Deep South, and older citizens who had skills to produce the finest work in needlecraft. It took approximately 18 months to 2 years to produce each quilt; the group, meeting only when they could afford to spare time to assemble and then dismantle the frame, and by trial and error, formed the faces, eyes, hair, hands, dress, etc., of these great Americans with the simple tools of needle, thread and cloth. This skill was used to depict Harriet Tubman, in the act of bringing across the state line from slavery to freedom, certain of the 400 slaves she rescued in this way and sent on via the "underground Railroad, to points in the North, the East and Canada. The owl was the symbol of her wisdom and unerring judgment on the night-trail, travelling through most treacherous territory, with the combined slave holder's offer of $50,000 ransom on her head. She followed the North Star (prominent in the quilt) and never lost a "passenger" on any of her 19 forays back and forth across the Mason-Dixon line. The quilt is now in the Robert W. Woodruff Library in the Atlanta University Center.
Soul Food & Nutrition In Today's Times Soul food is as well known today as any other cuisine. Meal time is still time for family togetherness. A typical spread of deep fried chicken, collard greens with fatback, candied sweet potatoes, cornbread and fruit cobbler is a part of any family gathering just as grits and home fried potatoes are common for Sunday breakfast, black-eyed peas and ham hocks are a new year's holiday tradition and barbecued spareribs and watermelon are a part of summer picnics. Along with freedom, however, energy needs have changed. Today's sedentary jobs require fewer calories. Yet, many African-Americans are choosing to indulge in overabundant portions of excessively fatty cuts of pork and beef, deep fried poultry and fish, heavily salted dishes and sugar desserts. A greater reliance on prepared snacks and fast foods is compromising the important balance of fruits and vegetables in the diet. African-American men are more likely than Caucasian men to be hypertensive -- a condition linked to excessive sodium and inadequate potassium that can lead to stroke. Obesity, which is directly related to a high calorie and high fat intake and can trigger diabetes, is more prevalent among African-American women than white women. Heart and blood vessel diseases, linked to animal fats and colon-rectal cancer associated with high-fat, low-fiber diets, have all taken a serious toll on the quality of African-American health. Besides overabundance, many African-American children and child-bearing females have low levels of iron which can cause anemia. Because diet can influence the prevention, treatment and control of all these health conditions, wise food selection is especially important today. African-Americans need only to draw on the foods, habits and practices which sustained the race over the years to improve eating habits. Current guidelines recommend that whole grains, vegetables and fruits make up most of the diet. Corn, rice, dried beans and leafy greens are ethnically familiar food which meet these needs. Although slaves were once forced to use meat sparingly, this very cooking technique is a valuable way to cut back on fat and cholesterol. The recommended three ounce serving of cooked meat may appear lacking. But, mixed with vegetables or rice, the portion is stretched, giving a flavorful meaty mouthful with every bit while remaining within healthful limits. Seasoning foods with garlic, onion, red and black pepper, hot sauce, bay leaf, lemon and vinegar bypasses salt with a Creole and Cajun flair. Even the old time cooking methods of cast iron skillets increase the content of iron in foods. Source: Excerpted from The Black Family Dinner Quilt Cookbook ~ Health Conscious Recipes & Food Memories, ©1993 by The National Council Of Negro Women, Inc.
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Soul
food is fondly described as food made with feeling and care. It evolved
from the rich heritage of African customs, was shaped by Southern cookery practices,
expanded by the similarly tribal habits of Native Americans, and regionally influenced by
West Indian, Caribbean and French cooking. It is interesting that the roots of soul food, African diets, were very much in line with dietary recommendations today. Although they varied by continental region, the basic similarities included cereal from ground grains, rice, nuts, fish, wild game, onions, yams, mangoes, melons, roots and leaves. Grains, rice, fruits, vegetables and plant parts are all major sources of complex carbohydrate which should make up most of the American diet. Additionally, wild game tends to be lower in fat than the domestic farm animals raised today for mass production. Slaves often grew vegetables near their quarters to supplement the limited meat in their diet. During their rare free time, usually on Sundays, they could hunt and fish for wild game. Since they prepared their own meals, the food and cooking methods they preferred were similar to native practices. With such a limited food supply, African-Americans found preparing food tastefully to be one of their rare creative outlets. The African tradition helped them to combine complementary ingredients. Small portions of meat were stretched to flavor vegetable dishes. Rice and corn were combined with beans and peas in dishes such as Hoppin' John. Poke salad, a combination of greens including dandelions and cresses was common. Stewing tenderized the meat while gravies from leftovers extended it. The nutritional contributions of soul food are remarkable. Slaves had to be strong and hardy to survive on their meager diets under such physically demanding conditions. Once in America, male and female slaves labored all day, with a 30 minute break for breakfast in the morning and a two hour break at the hottest portion of the day when they often had to do lighter chores. They worked at least 12 hours in the fields, and five or six hour bringing in crops, carrying water from the well, caring for animals and cutting grass. At harvest time, some records show 18-hour workdays. Since slave times, economic challenges have compounded somewhat elusive food choices. African-Americans were forced to make do economically in difficult times. So the foods known as soul foods continued after the Civil War. Resourcefulness and inventiveness became a distinctive culinary tradition as African-American women used their own style and flavor. Soul food continued as compassion food because the ability to cook and nourish children and friends has remained a real pleasure that bonds loved ones together. Ed. Note: The foregoing information was excerpted from the Black Family Dinner Quilt Cookbook ~ Health Conscious Recipes & Food Memories, ©1993 by The National Council Of Negro Women, Inc. All the wonderful recipes below are generously shared with you from The Black Family Dinner Quilt Cookbook, ©1993 by The National Council Of Negro Women, Inc.; The New Soul Food Cookbook ~ Healthier Recipes For Traditional Favorites, ©1996 by Wilbert Jones; Celebrating Our Mothers’ Kitchens ~ Treasured Memories and Tested Recipes, ©1994 by The National Council of Negro Women, Inc.; Ruby's Low-Fat Soul Food Cookbook, ©1996 by Ruby Banks-Payne; Down-Home Wholesome ~ 300 Low-Fat Recipes From A New Soul Kitchen, ©1995 by Danella Carter; and The Welcome Table, ©1995 by Jessica B. Harris.
HOE
CAKES 2 Tbsp Crisco oil, divided Combine cornmeal and baking soda in medium bowl. Add buttermilk, egg and one Tablespoon oil. Stir just until dry ingredients are moistened. Heat 1 Tablespoon Crisco oil on medium-high heat in heavy large nonstick skillet. Pour 1/4 cup batter into skillet for each hoe cake. Fry 1 to 2 minutes or until golden brown on each side. Drain on paper towels. Serve immediately. Makes 6 Servings. Per Serving: 185 Cal; 7 g Total Fat (1 g Sat Fat); 27 g Carb; 35 mg Cholesterol; 125 mg Sodium; 6 g Protein. Exchanges: 2 Starch; 1-1/2 Fat.
TODAY'S
POKE SALAD 1 package (10-ounces) raw spinach, torn in
bite-size pieces Wash greens. Pat dry. Combine greens, onion and turkey bacon in salad bowl. Toss well and serve with nonfat Italian dressing. Makes 8 Servings. Per Serving: 50 Cal; 1 g Total Fat; 6 g Carb; <5 mg Cholesterol; 285 mg Sodium; 5 g Protein. Exchanges: 1 Veg; 1/2 Very Lean Meat.
SMOTHERED
CHICKEN Nonstick cooking spray Thoroughly mix the flour with about 4 tablespoons of water to make a thin sauce. In a nonstick skillet coated with nonstick cooking spray, heat the flour mixture over medium-low heat, stirring continuously for about 10 minutes or until a smooth sauce is formed (add more water if necessary). Stir in the onion, garlic, celery seeds, Soul Food Seasoning, black pepper, and two cups of water. Add the chicken. Cover and simmer for about 45 minutes, or until the chicken is cooked all the way through. Makes 6 Servings. Per Serving: 160 Cal; 3 g Total Fat; 7 g Carb; 81 mg Cholesterol; 40 mg Sodium; 26 g Protein. Exchanges: 1/2 Starch; 4 Very Lean Meat; 1/2 Fat. SOUL
FOOD SEASONING 2 Tbsp ground red pepper flakes Mix all the ingredients together. Store in a sealed container. Makes about 3/4 Cup. Per 1/2 teaspoon: 4 Cal; Trace Fat; 1 g
Carb; 00 mg Cholesterol;
CREAM-LIKE
POTATOES 2 pounds white potatoes Peel potatoes and cut them into quarters. Rinse well. Cook in boiling water for about 20 minutes or until fork-tender. Drain potatoes and place in a large bowl. Add the yogurt, milk, Dijon, pepper and lemon juice. Mash well with a potato masher, leaving no lumps. For a drier or creamier texture, adjust the amount of milk. Sprinkle the Parmesan cheese on top of the potatoes and serve. Makes 4 Servings. Per Serving: 245 Cal; 1 g Total Fat; 52 g Carb; 1 mg Cholesterol; 250 mg Sodium; 8 g Protein. Exchanges: 3-1/2 Starch.
HOPPIN' JOHN 6 cups water *The original recipe called for 2 pounds brown rice (which we changed to 2 cups) and 8 slices regular bacon, which we exchanged for turkey bacon. These changes saved 344 Calories, 75 g Carb and 5 g Total Fat Per Serving! Combine water and black-eyed peas in large saucepan. Cook until almost tender, about one hour. Add more water, if needed. Heat Crisco Oil in medium skillet on medium heat. Add green pepper, onion, garlic, cumin and thyme. Cook and stir until browned. Add tomato paste and chili powder. Stir. Add a little water. Stir. Pour into beans. Add rice, bacon, salt and pepper. Stir. Add enough water to cover by 1-1/2-inches. Cover. Bring to a boil. Reduce heat and simmer about 30 minutes. Makes 8 Servings. Per Serving: 344 Cal; 10 g Total Fat; (2 g Sat Fat); 55 g Carb; 8 mg Cholesterol; 393 mg Sodium; 658 mg Potassium; 115 mg Calcium; 8 g Protein; 6 g Dietary Fiber. Exchanges: 3 Starch; 1 Med-Fat Meat; 2 Veg; 2 Fat.
3 pounds collard greens Wash collard leaves thoroughly. Stack approximately 15 leaves evenly. Roll from long side in cigar fashion and cut into 1/8-inch ribbons. Continue until all leaves are cut. Drop into boiling water just to cover. Blanch 4 minutes. Drain and reserve one cup cooking liquid. Cut off tops of okra. Slice diagonally into about 4 to 5 slices per stem. heat oil in large skillet on medium heat. Add okra, onion and garlic. Sauté 8 minutes. Add drained collards, coriander and cayenne. Stir-fry on medium high heat for 5 minutes. Serve immediately with cilantro as garnish. Add a little pot juices (pot "likker"), if desired. Makes 8 Servings. Per Serving: 105 Cal; 4 g Total Fat (<1 g St Fat); 15 g Carb; 00 mg Cholesterol; 45 mg Sodium; 6 g protein. 3 Veg; 1 Fat.
ERNESTINE'S
BAKED GRITS 1 Tbsp Butter Flavor Crisco Heat oven to 375°F. Grease or coat a large baking dish Butter Flavor Crisco or butter-flavored nonstick cooking spray; set aside. Melt Butter Flavor Crisco in large skillet. Add mushrooms. Sauté until mushrooms give up their liquid, about 5 minutes. Place grits in large bowl. Mash if they are leftovers. Add mushrooms, eggs, evaporated skim milk, cheese and cayenne. Stir gently to mix. Pour into casserole. Bake at 375°F for 25 to 30 minutes. Sprinkle with paprika, if desired. Makes 8 Servings. Per Serving: 230 Cal; 8 g Total Fat (3 g Sat Fat); 27 g Carb; 115 mg Cholesterol; 275 mg Sodium; 14 g Protein. Exchanges: 2 Starch; 1/2 Very Lean Meat; 2 Fat.
WEST
INDIAN PORK 1 pound pork tenderloin Slice tenderloin into 1-inch pieces. Flatten slightly with the heel of your hand. Heat one teaspoon Crisco Oil in a large skillet on medium heat. Add meat and brown quickly on both sides, about 4 to 5 minutes. Remove meat from skillet and keep warm. Heat remaining 2 teaspoons Crisco Oil in skillet. Add bananas and sauté 2 to 3 minutes. Add brown sugar and brandy. Cook and stir until sauce is thick and bubbly. Return meat to skillet and heat through. Makes 4 Servings. Per Serving: 355 Cal; 9 g Total Fat (2 g Sat Fat); 32 g Carb; 105 mg Cholesterol; 85 mg Sodium; 33 g Protein. Exchanges: 1 Starch; 1 Fruit; 2 Fat.
KWANZAA
JOLLOF RICE 2 Tbsp plus 1-1/2 tsp Crisco oil,
divided **We've exchanged the long-grain white rice for the more nutritional regular brown rice and reduced the amount of uncooked rice by 1/2 cup for this recipe, which reduced the Calories & Carbs by 25%. Brown rice takes longer to cook because the bran layer acts as a barrier to heat and moisture. In order to reduce the cooking time to that of white rice, soak the brown (1 cup) in water (2 cups) overnight the day before preparing this recipe. Before adding soaked rice to the recipe, drain over a measuring cup and reserve liquid. Add soaked rice to the other ingredients per recipe directions. Note: You should have at least 2-1/2 cups of cooking liquid in your pot when you add the soaked brown rice. If you don't, add small amounts of reserved liquid drained from rice as needed to prevent sticking. Heat 2 Tablespoons Crisco Oil in stock pot or kettle. Brown the chicken; add onions and green peppers. Cook on medium heat 5 to 10 minutes. Sauté shrimp in remaining 1-/2 teaspoons oil in a separate, smaller skillet. Bring 6 cups water to a boil in a large saucepan. Add carrots, green beans and peas. Cook about 5 minutes. Drain vegetables, reserving 3 cups cooking liquid. Add to chicken in stock pot along with shrimp, tomatoes, salt, black pepper, cayenne and thyme. Reduce heat to low and simmer 5 minutes. Combine soaked and drained brown rice and tomato paste in bowl. Stir until rice is coated. Stir into stock pot, making sure you have at least 2-1/2 cups of cooking liquid in the pot (use your good cook's judgment to estimate). Add small amounts of reserved rice liquid as needed to prevent sticking. Cook about 20 to 25 minutes or until chicken, vegetables and rice are tender. Makes 6 Servings. Note: Not recommended for those on sodium-restricted meal plans. Per Serving: 334 Cal; 9 g Total Fat (1 g Sat Fat); 38 g Carb; 125 mg Cholesterol; 590 mg Sodium; 38 g Protein.
CHICKEN
GUMBO WITH RICE 2 Tbsp lower fat margarine Melt margarine in large saucepan on medium-high heat. Add onion, celery and green pepper; cook and stir until onion is tender. Add peas, broth, lemon juice and seasonings; bring to a boil. Reduce heat to low; cover and simmer 45 minutes. Add cooked chicken, corn and okra; return to boil, stirring occasionally. Reduce heat to low; cover and simmer 6 minutes or until okra and corn are tender. Remove bay leaf. Serve with rice. Makes 12 Servings. Per Serving (without rice): 143 Cal; 3gm
Fat; 18gm Carb; 20mg Chol; 671mg Sodium; 13gm Protein; 4gm Fiber. Exchanges:
SEASONED
CRAB CAKES 1 pound fresh crabmeat, drained and flaked Combine all ingredients except cooking spray in a medium bowl. Mix well. Divide and shape crabmeat mixture into six patties. Cover with plastic wrap and chill for 1 hour. Coat a large skillet with cooking spray and heat over medium heat. Add crabmeat patties and cook until golden brown, about 5 minutes per side. Makes 6 Crab Cakes. Sodium Alert ~ Not recommended for those on sodium-restricted meal plans. Per Serving: 116 Cal; 2 g Total Fat; 9 g Carb; 63 mg Cholesterol; 504 mg Sodium; 16 g Protein. Exchanges: 1 Starch; 2 Very Lean Meat.
OVEN-FRIED
CATFISH 3 pounds catfish Preheat oven to 350°F. Wash fish thoroughly and cut into pieces. Coat a heavy baking pan with nonstick cooking spray; heat over medium heat. In a small bowl, combine cornmeal and Louisiana Seasoning Mix. Transfer to a large plate and set aside. In another bowl, beat egg whites and blend with yogurt. Dip fish into egg mixture, then coat on both sides with cornmeal mixture. Arrange fish on baking pan; spray top of each piece with cooking spray. Bake 12 minutes, turn, and bake an additional 12 minutes. Thoroughly cooked fish should be flaky, not mushy. Makes 8 Servings. Per Serving: 271 Cal; 13 g Total Fat: 6 g Carb; 80 mg Cholesterol; 141 mg Sodium; 30 g Protein. Exchanges: 4 Very Lean Meat; 3 Fat. LOUISIANA
SEASONING MIX 1-1/2 Tbsp paprika Place all ingredients in a blender and grind until well blended. Use wherever Cajun or Creole seasoning mix is called for in a recipe. Makes about 1/4 cup (1 tsp per serving).
PARTY
PORK CHOPS 'N YAMS 1 Tbsp plus 1-1/2 tsp Crisco Oil Heat oven to 350°F. Heat Crisco Oil in large skillet on medium heat. Brown chops and place in a 13- x 9-inch baking pan or dish. Combine yams, pineapple, maple syrup, cinnamon and salt. Mix well and spoon over meat. Pour reserved pineapple liquid into pan. Bake, uncovered, in preheated oven for 25 to 30 minutes, or until yams are thoroughly heated. Makes 6 Servings. Per Serving: 360 Cal; 9 g Total Fat (2 g Sat Fat); 34 g Carb; 105 mg Cholesterol; 115 mg Sodium; 34 g Protein. Exchanges: 2 Starch; 5 Lean Meat; 2 Fat.
QUICK
PORK & GREENS 3 pounds fresh collard greens, washed &
picked over Wash greens thoroughly, drain and remove the thick central rib from each leaf. Cut away any blemished spots and discard any discolored leaves. Then, roll the greens into bunches and cut them crosswise into thin strips, about 1/4-inch wide. Set aside. Meanwhile, heat 2 tablespoons of the olive oil in a large, heavy skillet. When the oil is hot, brown the garlic and add the greens, tossing them to make sure they are cooking evenly. Add 1/4 cup water, cover, lower the heat and continue to cook for 5 minutes, stirring occasionally. Combine cornmeal, lemon pepper, flour, poultry seasoning and salt; mix well. Bone the pork chops and cut meat into 1/2-inch cubes. If using pork loin, cut the meat into 1/2-inch cubes. Place pork cubes and spice mixture in a plastic bag. Toss the meat until it is well covered with the spice mixture. Heat remaining 2 tablespoons olive oil in a separate skillet. Add the pork cubes and cook them stirring occasionally to avoid sticking, for 5 minutes or until they are cooked through but not tough. When ready to serve, mix the pork pieces in with the greens and serve with black beans and rice. There should be a cruet of Hot Vinegar on the table for those who like their food a bit spicier. Makes 6 Servings. Per Serving:216 Cal; 11gm Fat; 10gm Carb; 11gm Protein; 13mg Chol; 173mg Sodium; 5gm Fiber. Exchanges: 1 Meat; 3 Vegetables; 2 Fat.
PANDOWDY 1 Unbaked (9-inch Crisco) Shortening Single Crust Filling: 5 cups sliced, peeled cooking apples, pears
or peaches Glaze: 2 tsp skim milk Topping: 12 Tbsp whipped topping (made from dry mix) For Filling: Toss apples with maple syrup, lemon juice, cinnamon and nutmeg in large bowl. Spoon into 8-inch square glass baking dish. Dot with Butter Flavor Crisco and set aside. Preheat oven to 400°F. For Crust: Roll dough into 8-1/2 to 9-inch square between lightly floured sheets of waxed paper on dampened countertop. Peel off top sheet of waxed paper. Flip dough over on top of apples. Remove other sheet of waxed paper. Press dough down along insides of dish. Trim pastry along inside edge. Cut large vents in dough to allow steam to escape. For Glaze: Brush with milk. Sprinkle with sugar. Bake at 400° for 25 to 30 minutes or until crust is light golden brown. Remove from oven. Cut pastry into 2-inch squares. Spoon juice from bottom of dish over entire top of pastry and return to oven. Bake 20 to 25 minutes or until top is deep golden brown. Serve war with whipped topping. Makes 8 Servings. Per Serving: 285 Cal; 11 g Total Fat (1 g Sat Fat); 45 g Carb; 00 mg Cholesterol; 145 mg Sodium; 3 g Protein. Exchanges: 2 Starch; 1 Fruit; 2 Fat. OLD SOUTH
MOLASSES CRUMB PIE Crust: 1 Unbaked (9-inch) Crisco Shortening Single Crust (recipe follows) Filling: 2 Tbsp Crisco Shortening Heat oven to 425°F. For Filling: place Crisco in medium bowl. Add flour, brown sugar, salt, cinnamon, nutmeg, ginger and cloves. Beat at low speed of electric mixer until crumbs form. Add baking soda to boiling water. Stir in molasses and egg whites. Sprinkle bottom of unbaked pie shell generously with crumb mixture. Cover with molasses mixture. Repeat, finishing with crumbs on top. Bake at 425° for 10 minutes. Reduce temperature to 350°F. Bake for 25 minutes. Serve at room temperature. Makes 8 Servings. Per Serving (in crust): 328 Cal; 11 g Total Fat (3 g Sat Fat); 52 g Carb; 00 mg Cholesterol; 285 mg Sodium; 404 mg Potassium; 4 g Protein; 1 g Fiber. Exchanges: 3-1/2 Starch/Other Carb; 2 Fats. CRISCO SHORTENING SINGLE CRUST (9-INCH) 1-1/4 cups all-purpose flour Combine flour and salt (if used) in medium bowl. Cut in Crisco using pastry blender (or 2 knives) until all flour is blended in to form pea-size chunks. Sprinkle orange juice over flour mixture, one tablespoon at a time. Toss lightly with fork until dough forms. (May seem slightly dry and crumbly). Press into a ball. Press between hands to form 5 to 6-inch "pancake." Roll "pancake" between unfloured sheets of waxed paper. Peel off top sheet. Trim one inch larger than upside-down 9-inch pie plate. Flip into pie plate. Remove other sheet. Press to fit. Fold edge under and flute the rim. For unbaked pie shell, follow individual recipe for baking temperature and time. For baked pie shell, prick bottom and sides with fork (50 times) to prevent shrinkage. Bake at 425°F for 10 to 15 minutes or until lightly browned. Cool before filling. *Note: For double crust, double ingredients above. Follow individual recipe for procedure.
SWEET
POTATO PONE 3 pounds sweet potatoes* *Reduced by 1/2 pound from the original recipe to lower Carbs. Preheat oven to 375ºF. Spray an 8-inch square baking dish with nonstick butter-flavored cooking spray; set aside. Boil the potatoes for 45 minutes, or until soft when a fork is inserted. Peel and mash the potatoes and put in a large saucepan. Add all remaining ingredients, except the flour. Cook for 5 minutes over low heat. Remove from the heat and add the flour, a little at a time, until well mixed. Pour mixture into the baking dish and bake for 25 minutes, until golden brown. Makes 8 servings. Per Serving: 293 Cal; 2 g Total Fat (<1 g Sat Fat); 64 g Carb; 28 mg Cholesterol; 56 mg Sodium; 5 g Protein; 4 g Dietary Fiber. Exchanges: 4 Starch.
BUTTERMILK
PIE IN FLAKY PIECRUST 1 Tbsp butter Preheat oven to 375°F. Melt the butter over low heat and pour into a large mixing bowl. Mix in the flour, sugar, salt, and lemon zest with a wooden spoon. (Note: If mixture is too dry, add a teaspoon or two of water). Beat the eggs into the mixture; add vanilla and buttermilk. Pour into an unbaked piecrust shell and sprinkle the top with nutmeg. Bake for 45 minutes, until pie is lightly browned. Chill for 1 hour before serving. Makes 8 Servings. Per Serving With Piecrust: 233 Cal; 9 g Total Fat (5 g Sat Fat); 33 g Carb; 75 mg Cholesterol; 247 mg Sodium; 5 g Protein. Exchanges: 2 Starch; 2 Fat. DANELLA'S
FLAKY (9-INCH) PIECRUST 1 cup all-purpose, unbleached flour Sift the flour, salt and sugar into a large mixing bowl. Cut the butter into small chunks and, using your fingers, briskly rub the butter into the flour. (This step requires a bit of speed; otherwise you’ll end up with an oily crust). When the mixture resembles coarse meal, add the sour cream. Using a fork, work the sour cream into the meal. Add ice water and pull the mixture together to form a ball. Knead the dough lightly two to three times. Reshape the dough into a ball again; wrap in plastic and refrigerate for at least 1 hour. Turn the ball out onto a lightly floured surface and roll out to the desired diameter (9-inches). 8 Servings. Per Serving: 120 Cal; 6 g Total Fat (4 g Sat Fat); 14 g Carb; 17 mg Cholesterol; 155 mg Sodium; 2 g Protein.
BANANA
PUDDING 2/3 cup sugar Heat oven to 350°F. Combine sugar, cornstarch, milk and salt in a large saucepan. Cook and stir on medium heat until thickened. Beat eggs lightly with wire whisk. Add a little hot mixture to eggs and blend well. Pour eggs back into mixture in saucepan. Cook and stir for a few minutes. Add Butter Flavor Crisco and vanilla. Blend mixture well. Remove from heat and cover surface of pudding with plastic wrap and cool slightly. Place layer of vanilla wafers on bottom of 2-quart casserole. Alternate with layers of banana slices and pudding, ending with pudding on top. Bake at 350°F for 10 minutes. Makes 6 Servings. Per Serving: 399 Cal; 11 g Total Fat (3 g Sat Fat); 66 g Carb; 73 mg Cholesterol; 407 mg Sodium; 386 mg Potassium; 168 mg Calcium; 8 g Protein; 1 g Dietary Fiber. Exchanges: 3 Starch; 1 Fruit; 1/2 Nonfat Milk; 2 Fat.
BENNE SEED
WAFERS 1 cup sesame seeds Preheat oven to 325ºF. Spray 2 baking sheets with vegetable spray and set aside. In a heavy, medium-sized skillet, toast the sesame seeds over moderate heat until they are golden brown, watching to be sure they don’t burn. Cream the brown sugar and butter together in a medium-sized bowl. Add the egg, flour, salt and baking powder and blend to form a soft dough. Stir in the toasted sesame seeds, lemon juice, and vanilla extract; mix well. Drop the dough onto 2 prepared baking sheets by the teaspoonful, leaving space between them for the cookies to spread. Bake cookies for 15 minutes, or until they are slightly brown at the edges. Let them cook briefly on the baking sheets, then transfer them to a rack to cool completely. Makes 24 Cookies. Per Cookie: 100 Cal; 5gm Fat; 12gm Carb; 15mg Chol; 34mg Sodium; 2gm Protein; 1gm Fiber. Exchanges: 1 Starch; 1 Fat.
Dough: 1/3 cup Butter Flavor Crisco Topping: 1 tsp sugar Heat oven to 375F degrees. Grease baking sheet with Butter Flavor Crisco or spray with nonstick butter-flavored cooking spray. For Dough: Combine Butter Flavor Crisco & sugar in large bowl; beat at medium speed of electric mixer until blended. Beat in egg & vanilla. Combine flour, baking powder, baking soda & salt. Add alternately with buttermilk to creamed mixture at low speed. Mix well after each addition. Roll dough to 1/2-inch thickness on lightly floured surface. Cut with floured 2-1/2-inch round cutter. Place on baking sheet. For Topping: Combine sugar and nutmeg. Sprinkle over tops of tea cakes. Bake at 375 for 7 to 9 minutes or until set. Remove to cooling rack. Serve warm or at room temperature. Makes 16 Tea Cakes. Per Tea Cake: 115 Cal; 4 g Total Fat; 18 g Carb; 15 mg Cholesterol; 90 mg Sodium; 2g Protein. Exchanges: 1 Starch; 1 Fat.
BREAD PUDDING 2 cups skim milk Preheat oven to 350°F. Thoroughly coat a 3- to 4-quart casserole with butter-flavored cooking spray; set aside. In a large bowl, combine skim milk with evaporated milk. Soak bread for 20 minutes, adding additional milk if mixture is too dry. At the end of 20 minutes, stir in peaches, raisins, and melted margarine. Mix thoroughly. In a separate bowl beat together egg whites, sugars, vanilla, cinnamon, nutmeg, allspice, and salt until thoroughly blended. Combine with bread mixture and blend well. Pour mixture into prepared casserole, making sure that ingredients are well distributed. Bake for 1 hour or until knife inserted in center comes out clean. Top should be brown with a rough crust. Serve warm or chilled with 2 Tbsp frozen, thawed (light) whipped topping (2 Tbsp is a FREE choice), if desired. Makes 10 Servings. Per Serving: 326 Cal; 4 g Total Fat; 63 g Carb; 2 mg Cholesterol; 445 mg Sodium; 12 g protein. Exchanges: 3 Bread; 1/2 Skim Milk; 1 Fruit; 1 Fat.
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