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Homemade gifts from the kitchen.

No matter the occasion, people around the world celebrate holidays with special foods. In centuries past, sharing favorite recipes became a cherished tradition. It was common to return home and discover a basket of fresh fruits or vegetables, homecanned sauces and pickles, or freshly baked breads left on the doorstep by a friendly neighbor.

Gifts of food are gifts of life. Although today's consumers are wiser about diets, counting calories, and watching out for .4 sodium and fat, they still value the flavor of things homemade. Fortunately, the nutritionists at the Cooper Clinic are looking out for both interests. What's Cooking at the Cooper Clinic? is a collection of the clinic's "best recipes for your best health," with a special chapter on recipe ideas for gift exchange during the holiday season. Surprise friends and relatives with wholesome, heart-healthy gifts, such as Salt-Free Seasoning Blend, Bean Soup Mix, and the al- ways welcome Banana Bread. The old-fashioned recipes are designed for modern schedules, so you can have the pleasure of giving homemade gifts from the kitchen without devoting hours to preparation.

 Banana Bread

 (Makes 16 slices)
1 cup flour, sifted
1/2 cup whole-wheat flour, sifted
1/2 cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1 teaspoon allspice
1/2 cup wheat germ
3 ripe bananas, mashed
1/2 cup low-fat buttermilk
3 tablespoons vegetable oil
4 egg whites
Nonstick vegetable cooking spray


Stir together flours, sugar, baking powder, baking soda, salt, cinnamon, allspice, and wheat germ. Add remaining ingredients; stir until blended. Place in loaf pan sprayed with cooking spray and bake at 350 degrees for about 1 hour or until done. Per Serving (1 slice):
Calories: 125 Carbohydrate: 22 gm
Cholesterol: 0 mg Protein: 4 gm
Sodium: 156 mg Fat: 3 gm
Fiber: 1 gm

 Strawberry Vinegar
 (Makes 16 servings)

2 cups frozen, unsweetened,
 sliced strawberries
1 cup white wine vinegar
2 teaspoons sugar


Combine strawberries and vinegar in bowl; cover and let stand at room temperature 24 hours, stirring occasionally. Remove strawberries. Stir in sugar and bring to boil in saucepan. Remove from heat and let cool. Per serving (1 tablespoon):
Calories: 4 Carbohydrate: 2 gm
Cholesterol: 0 mg Protein: 0 gm
Sodium: 0 mg Fat: 0 gm
Fiber: 10 gm
 Spicy Cider Vinegar
 (Makes 4 cups)

4 cups cider vinegar
1/4 cup onion, chopped
1/2 teaspoon garlic, minced
1/2 teaspoon crushed red pepper
1/2 teaspoon coarsely ground pepper
Parsley sprigs (optional)


Place all ingredients in 1-quart jar; cover and shake vigorously. Set aside two weeks, shaking occasionally. Strain out seasonings; pour vinegar into bottles with tight-fitting covers. Add parsley sprig, if desired. Use in salad dressings and marinade for meat or fish.
Per serving (1 tablespoon):
Calories: 2 Carbohydrate: 0 gm
Cholesterol: 0 mg Protein: 0 gm
Sodium: 0 mg Fat: 0 gm
Fiber: 0 gm
 Tarragon Mustard
 (Makes 16 servings)

1/4 cup dry mustard
1/4 cup warm water
1/4 cup white wine
1/4 cup red wine vinegar
1 tablespoon flour
1/4 teaspoon crushed tarragon leaves
1 teaspoon allspice


In small bowl, combine mustard and water; set aside 10 minutes to develop flavor. In small saucepan, combine wine, vinegar, flour, tarragon, allspice, and mustard mixture. Bring to boil, stirring constantly; cook and stir until thickened, about 2 minutes. Pour into small bowl; cover and refrigerate overnight. Beat vigorously with wire whisk until smooth. Spoon into container with tight-fitting lid; refrigerate. Label and decorate container. Use as salad dressing, vegetable dip, or seasoning for chicken or fish. Per serving (1 tablespoon):
Calories: 14 Carbohydrate: 1 gm
Cholesterol: 0 mg Protein: 1 gm
Sodium: 0 mg Fat: 1 gm
Fiber: 0 gm
 Salt-Free Seasoning Blend
 (Makes 50 servings)

1/4 cup plus 2 tablespoons onion
 powder
1 tablespoon garlic powder
3 tablespoons poultry seasoning
3 tablespoons paprika
2 tablespoons dry mustard
2 teaspoons oregano
2 teaspoons pepper
1 teaspoon chili powder


Mix ingredients together; store in airtight container. Pour mixture into shaker and use on meat, poultry, and vegetables.
Per serving (1 teaspoon):
Calories: 7 Carbohydrate: 1 gm
Cholesterol: 0 mg Protein: 0 gm
Sodium: 1 mg Fat: 0 gm
Fiber: 0 gm

 Spicy Mustard Sauce
 (Makes 1 1/4 cups)

1 (2 oz.) can dry mustard
1/4 cup medium dry sherry
1/3 cup Dijon-style mustard
1/2 cup pommery cracked
 seed mustard


Place dry mustard in food processor bowl. Pulse machine on and off while pouring sherry through feeder. Continue processing to a smooth, thick paste; add more sherry if necessary. Add Dijon-style and pommery mustards. Turn machine on and off a few times; adjust consistency with more sherry, if needed, for thick, saucy quality. Store in covered glass jar in refrigerator up to two months. Label and decorate container.
Per serving (1 tablespoon):
Calories: 29 Carb.: 1 gm
Chol.: 0 mg Protein: 1 gm
Sod.: 112 mg Fat: 1 gm
Fiber: 0 gm
 Bean Soup Mix
 (Makes 8 servings)
1 1/2 cup beans (any type:
 pinto, black, kidney,
 black-eye, northern, whole or
 split pea, barley, garbanzo,
 large or small lima)
1 pound turkey ham, chopped
1 (15 oz.) can tomatoes,
 chopped
1 large onion, chopped
1 green bell pepper, chopped
1/2 teaspoon garlic, minced
3 quarts water


Wash beans, cover with water, and soak 4 hours or overnight. Drain beans. Chop tomatoes, onion, and green pepper; put in large, heavy pot with beans and garlic. Add water. Cook slowly at least 5 hours. To prepare as a gift, put beans in a canning jar and attach recipe on a card.
Per serving (1 cup):
Calories: 220 Carbohydrate: 28 gm
Cholesterol: 45 mg Protein: 20 gm
Sodium: 654 mg Fat: 4 gm
Fiber: 7 gm
COPYRIGHT 1993 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1993 Gale, Cengage Learning. All rights reserved.

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Title Annotation:healthy recipes
Author:Perry, Patrick
Publication:Saturday Evening Post
Date:Nov 1, 1993
Words:960
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