Procedure :

1 Banana

1/4 c Grape pulp

1/2 c Chopped pecans

1 Orange

Mix crushed banana, pecans and grape pulp and moisten with orange juice. Use with buttered white or dark bread. For you From: Jon Judd {Cooking Echo}

Procedure :

3 c Bran flakes, crushed

1/2 c Toasted wheat germ

2/3 c Peanut butter

1/4 c Orange juice

2 tb Honey

1/2 c Raisins, chopped

From Cooking a la Heart by Linda Hachfeld and Betsy Eykyn. “These nutty-flavored treats are a favorite with all kids… big and little! Flavor and texture are enhanced by aging 2 or 3 days in a refrigerated, tightly-covered container.” About 24 balls In a large bowl, combine bran flakes, wheat germ, peanut butter, orange juice, honey and raisins. Mix well. Shape dough in palms to form balls. Chill. Store in refrigerator. Nutrient Analysis: 1 ball, Calories: 80, Fat: 3.8g, Cholesterol: 0, Sodium: 88mg, Dietary Fiber: 0.8g, Calcium: 20.4mg, Diabetic Exchange: 1/2 fruit, 1 fat.

Procedure :

1 c Light corn syrup

1/2 c Sugar

1 sm Jello; any flavor

1/2 lb Salted peanuts; coarse chop

9 c Popped popcorn

Bring syrup and sugar to a boil. Remove from heat and add Jell-O Gelatin, stirring until dissolved. Add peanuts and pour over popcorn, mixing well. Quickly form into 1 1/2″ balls. Makes about 4 dozen.

Procedure :

1 1/2 c Rolled oats

1/4 c Oat bran

1/4 c Finely chopped almonds

1/2 ts Ground cinnamon

2 tb Vegetable oil plus

1 ts Vegetable oil

1/3 c Honey

1/2 ts Vanilla extract

1/4 ts Almond extract

Preheat oven to 350 F. Spray a baking sheet with non-stick spray. Combine dry ingredients in a large bowl. Combine remaining ingredients and add to dry mixture. Mix until all ingredients are moistened. Press mixture into a rectangular shape 7 inches wide and nine inches long. (Wet hands or use one hand and a damp spoon.) Bake about 12 minutes. Remove from oven and cut into 16 bars using a sharp knife. Separate bars slightly and return to oven for 3 to 5 minutes more. The browner the bottom of the bars, the crisper they will be when cool. The edges will crumble slightly when cut – set aside for a snack. Remove to a wire rack to cool. 1 bar = 86 calories, 2 grams protein, 4 grams fat, 12 grams

carbohydrate, 1 mg sodium, 0 cholesterol, 1 gram fiber. One starch exchange = 15 grams carbohydrate, 3 grams protein, 80 calories One fat exchange = 5 grams fat, 45 calories Adapted from Oat Cuisine Shared by Elizabeth Rodier Feb 94

Procedure :

3 tb Oil

12 sl Eggplant (thin); diced

1 lg Red bell pepper; diced

6 Pita breads

1 1/2 c Prepared spaghetti sauce

2 1/2 oz Pepperoni, sliced

1 sm Onion; thinly sliced

Heat 2 tablespoons oil in large skillet over medium heat. Add diced eggplant, a little at a time, and cook until golden brown, adding remaining oil as needed. Drain eggplant on paper towels. Add red pepper and cook until tender-crisp. Drain on paper towels. Separate pita breads, pulling completely apart into halves. Arrange on baking sheet, cut sides up. Spread 2 tablespoons spaghetti sauce on each pita bread half. Top with some of

eggplant, red pepper, pepperoni and onion slices. Bake at 400F 5 minutes. (C) 1992 The Los Angeles Times

Procedure :

4 c Popped corn

1 c Peanuts

1/2 c Molasses

1/4 c Sugar

: A candy thermometer is handy to have for this rcipe to test the temperature of the syrup that binds the popcorn and nuts together. Mix popcorn and peanuts together in a large bowl or pan. Cook molasses and sugar together until the mixture reaches a tempurature of 235 degrees on a candy thermometer. If you don’t have a thermometer, test

the syrup by letting some drop from a spoon into acup of cold water. The syrup is done when it forms a thead as it drops into the water. Pour hot syrup mixture over the popcorn nut mixture and stir to coat evenly. Cool and break into chunks with a wooden spoon. Stored in an airtight container, mixture will keep well for 4 tho 6 weeks. Yield: 40 oz. Source: Cheaper and Better Alternatives to Storebought Goods by: Nancy Birnes Found by Fran McGee

Procedure :

1 c Dried chickpeas

1 ts Baking soda

1 ts Salt

1/2 c Finely minced onion

2 tb Finely minced parsley

1 ts Ground cumin

1 ts Ground coriander

2 Garlic cloves, mashed

Pepper to taste 1 tb Lemon juice

1/8 ts Cayenne

Oil for deep frying Soak chickpeas over night. Drain & put into a blender. Add baking soda & salt. Blend till you have a texture of fine breadcrumbs. Do not blend into a paste. Empty into a bowl. Add onion, cumin, coriander, garlic, pepper, lemon juice & cayenne. Mix gently with a fork. Do not pat down. Put 2″ oil in a wok. Form the mixtue into 18 patties. Only shape them so that they just hold together. Put into hot oil & fry until they are redish brown on both sides. Drain on paper towels. Serve hot with tahini sauce stuffed in pita. “The Hamilton Spectator”, August, 1993

Procedure :

1 3/4 c Whole wheat flour

1 1/2 c White flour

1/3 c Oil emulsified in blender

-with 3/4 tsp salt and 1 cup -water Mix dry ingredients, add oil/water mixture. Knead as little as possible. Make smooth dough then roll as thin as possible on unoiled cookies sheet (not more than 1/8 inch). Mark with knife to size of crackers desired, but do not cut through. Prick each cracker a few times with fork. Sprinkle lightly with salt or onion salt as desired. Bake at 350 F until crisp and light brown for 30-35 minutes. Origin: Homemaking Handbooklet, Mormon Church, 1978. Shared by: Sharon Stevens

Procedure :

1 1/2 c Crushed bananas

1 Apple

4 Bacon slices

1 Salt and lettuce

Crush banana, chop crisped bacon and mince apple. Mix, add salt, spread between buttered slices of bread and add lettuce leaf. For You From: Jon Judd {Cooking Echo}

Procedure :

1 1/2 c Dried black-eyed peas

1 md Onion; sliced

2 Garlic cloves; bruised

2 lg Garlic cloves; crushed

2 Chili peppers

– seeded and chopped 1/2 ts Salt

1/2 c Flour

Oil for frying Soak the peas in water to cover overnight. Drain and place in saucepan with fresh water to cover. Add the sliced onion and bruised garlic. Bring the water to a boil and simmer for about 2 hours or until the peas are soft. Drain well. Puree in a food mill or food processor. Add the crushed garlic, chili peppers, and salt; mix well. Form into 1-inch balls and roll in the flour, shaking off any excess. Heat the oil to 350 degrees and carefully drop the balls in, a few at a time. Fry for about 1 minute or until golden brown. Drain on paper towels and serve. * Source: Keys Cuisine – by Linda Gassenheimer * Typed for you by Karen Mintzias

Procedure :

2 c Water

1/2 c Sugar

2 c Peanuts

1/4 c Butter or margarine, melted

1 1/2 c Pecan halves

Salt Preheat oven to 300 degrees. Spray a large jelly roll pan with vegetable cooking spray. Boil water; add nuts. Cook and stir for one minute; drain. Rinse a couple of times with hot water. Drain on paper towels. Transfer nuts to baking pan. Sprinkle nuts with sugar; stir to mix, but do not dissolve sugar. Spread nuts in a single layer. Drizzle with butter. Bake for 15 minutes; stir well and bake another 10 to 15 minutes or until evenly toasted. Remove with slotted spoon when cool. Sprinkle lightly with salt. Store in refrigerator in a tightly covered container. Makes a great gift. Makes 38 (1 oz.) servings. Nutrient Value per 1 ounce: 93 calories (72 % from fats), 2 g protein, 5 g carbohydrates, .7 g fiber, 8 g fat (1 g saturated), 9 mg cholesterol, 75 mg potassium, 44 mg sodium.

Procedure :

3 1/2 c Old-fashioned oats

1/2 c Wheat germ

1/2 c Coconut

1/4 c Sesame seeds

1/4 c Almonds

1/4 c Sunflower or millet seeds

1/4 c Honey

1/4 c Oil

1 tb Vanilla

1/2 c Raisins, reserve

NOTE: Approx 3/4 tsp of honey (12 calories) per serving. Mix all together with electric mixer, spread evenly on 2 baking sheets with edges, and bake in 250 F oven until golden brown (45 to 60 minutes). Turn and stir after 30 minutes. Remove from oven, add raisins. Cool and store in plastic bag. This is very good with milk for breakfast. Makes 5 1/2 cups.

1/3 cup – 188 calories, 1 1/2 starch, 1 1/2 fat exchange 24 grams

carbohydrate, 5 grams protein, 8.9 grams fat, 3.7 grams fiber 9.2 mg sodium, 176.3 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Family Cookbook Vol II, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 Try granola in place of nuts for crunch in a plain cookie recipe.

Procedure :

2 c Chopped dried apples

10 c Popped popcorn

2 c Pecan halves

4 tb Butter, melted

1 ts Cinnamon

1/4 ts Nutmeg

2 tb Brown sugar

1/4 ts Vanilla extract

Preheat oven to 250 degrees. Place apples in a large shallow baking pan. Bake 20 minutes. Remove pan from oven and stir in popcorn and nuts. In a small bowl combine remaining ingredients. Drizzle butter mixture over popcorn mixture, stirring well. Bake for 30 min, stirring every 10 min. Pour onto waxed paper to cool. Store in airtight container. Makes 14 cups mix.

Procedure :

2 t Salt

2 t Onion powder

2 t Garlic powder

1 t Dry mustard

1 t Turmeric

3/4 t White pepper

1/2 t Black pepper

1/2 t Cayenne

1 pk Artificial sweetner

(1-gram) 1/2 lb Dried chickpeas

5 c Water

1 c Apple juice

1 c Vegetable stock

Combine 1 TABLESPOON ONLY of the seasoning mix with the artificial sweetener and set aside. Place the chickpeas and water in a container, add the rest of the UNsweetened seasoning mix, and soak overnight in the refrigerator. The peas will be more than double in volume, so make sure the pot is big enough to hold them. The next day: Place chickpeas and the (seasoned) soaking water in a 5 quart pot over high heat. Add apple juice and cook 20 minutes. Add vegetable stock and cook until peas are just tender, 40 minutes. Remove from heat, drain peas in colander, rinse well, and drain. Sprinkle peas evenly with reserved sweetened seasoning mix. Now you can cook them one of two ways. 1. Use a food dehydrator. Spread evenly around the trays and dehydrate until peas are dry and crunchy, about 20-22 hours. 2. Use an oven. Spread peas on cookie sheets or sheet pans and

cook at 150 degrees until dry and crunchy, about 20-22 hours. COMMENTS: I didn’t have white pepper so used 1 teaspoon black pepper total. I tried this recipe both with and without the artificial sweetner and it’s better *with* it. Regular sugar doesn’t work at all. Did not have a dehydrator, dryed them in the oven. It took 15 hours one time, 20 hours another. Must have been the number of times I opened the oven door. You have to move the pans from one shelf to another and turn them every couple of hours or they won’t dry evenly. I did not stir the peas. Maybe Santa will bring me a dehydrator? Anybody out there in low fat land with a brand recommendation? Enjoy! From Paul Prudhomme’s book “Fork in the Road”. Claudia, redcz@aol.com. Fatfree Digest [Volume 10 Issue 48], Sept. 28, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

H Other ingredients

Procedure :

1 2/3 c Quaker Oat Bran hot cereal,

-uncooked 1 c Quaker Oats (quick or old

-fashioned) 1/3 c Instant nonfat dry milk

-solids 1/4 c Honey

1/4 c Hulled sunflower seeds

2 tb Vegetable oil

2 tb Water

1 ts Grated orange peel

1/2 ts Vanilla

3/4 c Dried banana chips

1/2 c Raisins

Healthy Oat Granola Heat oven to 350 degrees. Combine oat bran, oats, dried milk, honey, sunflower seeds, oil, water, orange peel, and vanilla; mix well. Spread in a 13 x 9-inch baking pan. Bake 20 to 25 minutes or until golden brown, stirring once afetr 10 minutes. Stir in banana chips and raisins. Cool completely. Store tightly cocvered up to 1 week. Serve cold or hbot with skim milk or as a topping over fruit, low fat yogurt or ice milk, if desired. (about 430 calories per serving) *To heat* To heat 1 serving hot cereal, place 1 cup granola in a 2-cup microwavable bowl. Add 1/2 cup skim milk. Microwave on HIGH about 1 minute 30 seconds or until heated through; stir.

Recipe from Quaker Oat Bran Cookbook