(982) Thu 7 Jan 93 2:21 By: Lawrence London To: Praju Tuladhar Re: vegitarion St: Local Sent ---------------------------------------------------------------------- @MSGID: 1:151/502 0382002d @REPLY: 1:129/150.0 2b4b5e32 @PID: FM 2.02 > Hi I would like to start on a no meat diet. After reading a > advice, on what I should do to stop the temptation and tell me > some foods that are non meat. thank you so much. this is the first There are thousands of great recipes for non-meat dishes, cooked and raw. I have found a few preparations that imitate the taste and texture of meat to a certain extent. It seems that soy, seed and grain products lend themselves to meat-like flavor when they are fried with oil and soy sauce. For starters try the following: fry marinated slices of tofu in sesame, canola or olive oil fry slices or chunks of marinated tempeh in any of the above oils fry cooked rice in sesame oil and soy sauce fry cornmeal cakes in canola oil : pour dry cornmeal into a bowl; mix with water, oil and salt : let the mixture stand until the cornmeal has absorbed the water : and has swollen/softened; add more water to make a thick batter; : fry in a cast iron frying pan until crisp around edges : sesame seed, corn bran and sunflower seeds can be added to batter I'll see what else I can come up with. : Lawrence Moderator: NUTRITION lawrence.london@f502.n151.z1.fidonet.org london@sunsite.unc.edu : --- * Origin: EARTH*Net - Host:SUSTAINABLE AGRICULTURE Echo (1:151/502) ---------------------------------------------------------------------- (994) Fri 8 Jan 93 22:50 By: Lawrence London To: ALL Re: Vegetarian recipes (part 1) St: Local Sent ---------------------------------------------------------------------- @MSGID: 1:151/502 0416cd09 @PID: FM 2.02 From: karpen@nrlfs1.nrl.navy.mil (Judy Karpen) Subject: RECIPES: sandwich spreads Date: Tue, 5 Jan 1993 18:53:15 GMT Several people asked me to post recipes mentioned in my last posting about sandwich fillings, so here they are. Attributions, and my comments/modifications to the recipes, are as noted. Enjoy! --------------------------- Tofu Spread (vegan or lacto) --- my formula makes 1 med-large plastic container full (enough for 1-1.5 weeks' lunches for me) Ingredients: 1-1.5 blocks firm tofu, sliced in half and pressed to remove excess water a couple stalks celery 1-2 carrots a few scallions or small onion fresh parsley and/or dill, 1 handful or more soy sauce (any variant) to taste hot sauce to taste a pinch turmeric (for color, optional) 1 tsp (or more) prepared mustard, to taste 1-2 Tbs tofu mayonnaise (if lacto, can use nonfat yogurt) optional: green or black olives, other herbs, radishes, sweet red pepper, ground black pepper, pickles, etc. Wash & dry parsley and/or dill, and chop finely in food processor. Cut veggies into chunks small enough to fit in food processor and process until well-chopped (if you want it chunkier, stop earlier). Crumble pressed tofu into processor --- as much as will fit, leaving some room at top for expansion --- and add mustard, soy sauce, and enough mayo to moisten. Pulse processor several times to mix, then process until smooth. If too dry, add more mayo or, for less fat, a liquid like orange/lemon juice. Taste and add more of whatever you think necessary (this can be really bland without amendments). Pressing tofu: try to cut slices same depth, so pressure will be distributed evenly across them. Stack (from bottom): newspapers, 1-2 layers of paper towel, tofu slices (lay slices side by side, compact as possible), another layer of paper towel, a cutting board, and weights (I use jars of beans, CAREFULLY distributed across the board). Be careful here to balance jars, etc., I broke at least one unique ceramic canister this way! Leave for a few hrs (1/2 hr. minimum). NOTE: this is NOT a precise recipe, so play with it until you like the results. Hence the vague directions! Also, if you don't have a food processor, handchopping and mashing (with potato masher) will work, but results will be less homogenized (maybe better for some). If you add the turmeric, it will look more like (dare I say it?) egg salad. ---------------------------------------------- MEATLESS LOAF (orig. posted by Jean Reese, adapted from Veg. Times) ============ makes 1 loaf, approx. 6x10" (fits comfortably into a 9x13" pan with a couple inches margin around for sauce --- see below). VEGAN/OVO. 2 tbs. sunflower or other veg. oil 2 medium onions, chopped 4.5 oz. TVP granules 1 cup hot water or vegetable stock 1.5cups breadcrumbs 0.5 Tbs. mixed herbs (such as parsley, sage, rosemary and thyme) 1Tbs. freshly chopped parsley 2 cloves crushed garlic 1 egg, beaten (or egg replacer) 2 Tbs. soy sauce salt and pepper to taste Sauce: 2 16 oz. cans of chopped tomatoes 1 6 oz. can tomato paste salt and pepper to taste Preheat oven to 350 degrees. In a large saucepan, heat oil and saute onions until lightly browned. Add the TVP mince, stir and cook for two minutes. Pour the hot water or stock over the saute and simmer for four minutes. In a separate bowl, mix the breadcrumbs, herbs and garlic together with one cup cold water. Stir in the egg and leave to one side for ten minutes. Combine the cooked TVP mince with the breadcrumbs mixture, then add the soy sauce. Stir well and season to taste. Using your hands, shape the mixture into an oval mound and place it in the center of a large baking dish, leaving plenty of space all around for the tomato sauce to run. Heat the tomatoes, tomato paste and seasoning in a small saucepan, and pour over the loaf, then bake for one hour. Serves 6. JTK's notes: I usually add more herbs & chopped garlic, and saute chopped vegetables like celery, carrots, and/or mushrooms after onions are done but before adding TVP. Hot sauce is a good addition, too, or other flavored sauce like veg. Worcestershire. The egg replacer works fine --- not sure if it's even necessary. Also, I make the tomato sauce differently (sometimes I use canned/jar or homemade frozen sauce, and I prefer canned whole tomatoes, pureed, to prechopped ones), but it doesn't matter much. I make breadcrumbs from whatever bread is available, preferably wholewheat (lightly toasted for dryness) --- doesn't matter much either. Cracker crumbs would probably do as well, if you don't have bread around or a food processor/blender. I've made 1.5x recipe into a single loaf OK, but larger wouldn't work (would have to make separate loaves, if larger quantities are desired) --------------------------------------------------------------------- SPICY TOFU PATE (vegan) --- from the net, don't know authorship (sorry). 1 lb. tofu (fresh) 1/4 c. whole wheat flour 1/4 c. cornmeal 1/2 c. wheat germ 1/4 c. veg. oil 2 Tbsp. soy sauce 1 tsp. molasses 1/2 tsp. ground fennel 1 clove garlic or 2 tsp. garlic powder 1/4 tsp savory 1/4 tsp powdered sage 1/2 tsp allspice 2 tsp oregano 2-3 tsp. Dijon mustard (or any prepared mustard) Mash tofu in a large bowl. Add remaining ingredients, mix well with fork or by hand. Pack into small oiled casserole dish; cover with two or three paper towels. Steam 25 to 35 minutes on a rack inside a covered pot with water on stove or in a pan of water in the oven at 375 degrees. Top will brown slightly. Cool before removing from dish. Steaming blends flavors. Stores up to two weeks in fridge. Makes 2.5 cups. JTK's notes: I accidently used wheat bran instead of germ, and it still worked (kind of dry, though). I made this in a 2-qt. porcelain souffle dish, which it filled approx. 2/3. I didn't have savory so I substituted fresh thyme. As usual, I added more garlic & hot sauce. Mash tofu very well, or you will have lots of tofu lumps --- I think I might try blending this in the food processor next time, to avoid this problem. This was enough for maybe 4 days of lunches for me (pate on 4-5 Wasa breads/rice cakes per day). From: mad4@ellis.uchicago.edu (Bill Maddex) Subject: VEGAN: Bill's NYE Dinner, the recipes, part 3 Date: Wed, 6 Jan 1993 00:52:57 GMT N.Y.Cima Roll (from Friendly Foods, serves 4) 1 1/2 lb firm tofu 1T oil 3T arrowroot 1t salt 1/4t white pepper 1T agar flakes 1t dried marjoram 1t dried thyme 1T minced garlic 1/2t black pepper 2 1/2C cima mix (see below) Rinse tofu and pat dry. Cube and purre in food processor w/all ingredients except cima mix. Shape the cima mix into a 12" by 3" roll. Sread the tofu puree on a 12" by 28" piece of plastic wrap and roll around the cima log. Smooth out the seam. Steam 30 minutes, let cool 10 minutes, slice and serve. Note: you MUST have a steamer wide enough to support the entire roll from underneath! If you don't, it will slip and come unrolled. It'll still get cooked, but rather than a pretty, colorful roll to slice you'll have a serious mess. This shouldn't be a problem, but for a broke person cooking for nine @someone else's apartment, these harware problems have a nasty way of only becoming apparently an hour before mealtime. (sigh) Cima mix (makes 4 1/2C Bro Ron suggests using the extra for 'meatballs' or something. Far be it from me to argue w/my hero, but remember to use a big enough skillet.) 1/2C finely chopped onions 2T olive oil 1C whole wheat bread crumbs 1/4 lb ground seitan 1/4 lb fine soy grits 1/4 lb hand crushed frim tofu 1/3 C nutritional yeast 2t dried marjoram 2t dried thyme 2t salt 1 1/2C water 1C chopped spinach, tightly packed 1/4C chopped roasted red pepper 1/2C pistachios 1C green peas 1T agar flakes 1/2C gluten flour 2T liquid lecithin Saute onions in oil until translucent. Remove from heat. Add bread crumbs, tofu, seitan, soy grits, nut yeast, water and seasoning. Mix until evenly dispersed. Add vegs and nuts. In a separate bowl, mix agar and gluten flour. Heat lecithin and stir into veg mixture, then stir in flour/agar mixture. Garbanzo Parsnip Gnocchi (also from Friendly Foods, serves 4) 1 1/5T olive oil 2C coarsely chopped parsnips 3/4C finely diced onions 1T minced garlic 1/2C garbanzo flour 1/4C gluten flour 2t nut yeast 1t salt 1/4t white pepper peanut oil for frying Saute vegs in oil until onions are translucent and parsnips are soft. Process until a smooth paste is formed. Add all remaining ingredients except peanut oil and blend until well mixed. Heat oil in a 3" deep skillet to 375. Fill the bowl of a tablespoon w/batter and use a second spoon to scoop it into the oil. It may help to oil the spoon, but I haven't had any problems. Don't fry more than four at a time because they get done in less than a minute and if you leave them longer they'll burn and the fat content will skyrocket. Drain and serve. For the tomato sauce I recomend your basic homemade tomato sauce w/o any bay leaf but some extra red wine. Figger it out for yourself. If you can't make your own tomato sauce you've already read too far;-) Bill's 'oops the pasta's in my car and Rob has my car' Rice pilaf: 3C brown basmati rice 6 cloves garlic pinch oregano pinch ground cloves 1T dried parsely pinch dried basil 1t olive oil 7C water Saute garlic and herbs in oil until fragrant. Stir in rice and saute about 4 minutes, until you smell the rice beginning to cook. Add water, bring to a boil. Stir once, cover and reduce heat to low. Cook about forty minutes, turn of heat and let set ten minutes. Fluff w/forks and serve. Zucchini w/toasted almonds (adapted from Yamuna's Table, serves 6) 4 medium zucchini (~1 1/2lbs) 1/2T olive oil 1/2T pressed garlic salt to taste 1/2T lemon juice 3T sliced almonds, pan toasted until golden Slice zucchini lengthwise into 1/4" slices. Stack and cut into 1" squares. Steam until just tender, 2-3 minutes, then saute in oil on med high another half minute or so. Stir in garlic, remove from heat, finish w/lemon juice, stir in almonds and serve. --- * Origin: EARTH*Net - Host:SUSTAINABLE AGRICULTURE Echo (1:151/502) ---------------------------------------------------------------------- (995) Fri 8 Jan 93 22:55 By: Lawrence London To: ALL Re: Vegetarian recipes (part2) St: Local Sent ---------------------------------------------------------------------- @MSGID: 1:151/502 0416cd0a @PID: FM 2.02 From: svirsky@tti.com (Bill Svirsky) Subject: SUMMARY: Looking for a meatless cookbook Date: Sun, 3 Jan 1993 07:22:20 GMT _Fast Vegetarian Feasts_ by Martha Rose Shulman "The New Laurel's Kitchen" by Laurel Robertson The Moosewood cookbooks by Mollie Katzen "International Meatless Cookbook" by Jean Hewitt NEW "MOOSEWOOD COOKBOOK" by Mollie Katzen "The New Farm Vegetarian Cookbook" by Hagler "Cooking from an Italian Garden" "Quik Harvest" by Pat Baird? (microwave recipes) "The Wings of Life" by Julie Jordan The Savory Way, by Deborah Madison _The Vegetarian Epicure I_ & II "Instead of Chicken, Instead of Turkey: A poultryless "Poultry" Potpourri by Karen Davis "THE AMERICAN VEGETARIAN COOKBOOK" by Marilyn Diamond "THE GREENS COOKBOOK", by deborah madison "the complete vegetarian cuisine", by Rose Elliot "May All Be Fed" by John Robbins "Meatless Meals for Working People" by Vegetarian Resource Group "Simply Vegan" by Vegetarian Resource Group From: acs_bell@uwrf.edu (Jill Belscamper) Subject: VEGAN dill sauce Date: 6 Jan 93 00:40:29 GMT Vegan Dill Sauce to Die For --------------------------- I borrowed and modified this recipe from: The Art of Cooking for The Diabetic. 1 1/2 tablespoons margarine 2 tablespoons flour 1 teaspoon seasoned salt 1/8 teaspoon white pepper 1/2 cup hot water 1 teaspoon lemon juice 1 tablespoon minced fresh dill or 1 teaspoon dried dill weed Melt margarine; stir in flour, salt, and pepper and blend until smooth. Add hot water. Gradually stir to blend. Cook over low heat constantly stirring until thick and smooth. Remove from heat. Stir in lemon juice and dill weed. Blend well. Stir over low heat but do not allow to boil. ---------- Put the dill sauce over broccoli, peas, cauliflower, boiled onions or carrots. I had it on broccoli and it was really good. You can vary the amount of lemon juice depending on how sour you like it, but I'm sure it's not real great if you get too much. This would probably also be good if you added onions to the sauce. Jill Johnson From: rovel@eng.umd.edu (Amy L. Rovelstad) Subject: VEGAN: Vegetable and Tofu Stir Fry Date: Thu, 07 Jan 93 15:36:10 GMT This is my favorite tofu/vegetable stir fry - taken from the `Dinner Tonight' page of the Washington Post several years ago. It's very colorful, and I've served it to veg'n'tofu-hating omnivores with relative success. The marinade is terrific (IMHO). Ingredients: Marinade: 1 jalapeno chili, minced (opt <- they say, I *always* use it) 2 cloves garlic, minced 1 Tbs minced fresh ginger root 2 tsp seseme oil 1 Tbs rice wine vinegar (This can be tough to find, and it does make a difference. If you have to substitute, I suggest rice vinegar) 2 Tbs honey 2 Tbs tamari 3 Tbs fresh lemon juice Stir fry: 1 pound firm tofu 1 red or yellow bell pepper (I think red is better, and more attractive) 1 green bell pepper 1 jalapeno chili (opt) (*HA* - I often use 2) 1 medium zucchini 1 medium summer squash 1 large carrot (I use 1 *large* organic or 2 large grocery) 1 bunch scallions 2 or 3 Tbs peanut or other oil 1 Tbs arrowroot 2 - 3 Tbs seseme seeds, toasted lightly (I often omit these) Mix together the marinade, cut the tofu into 1/2" cubes, and marinate, stirring occasionally while you prepare the rest of the vegetables. Cut the peppers, zucchini, squash and carrots into matchstick slivers. Slice the scallions. Stir fry the peppers, carrots and scallions in 1 Tbs oil in a wok until crisply tender. Remove. Stir fry zucchini and squash in 1 Tbs oil until crisply tender. Remove. Strain and stir fry tofu for 2 minutes in 1 Tbs oil. Stir arrowroot into marinade. Add mixture to wok along with vegetables. Cook until all heated and mixture thickens. Sprinkle with seseme seeds and serve over rice. Amy From: tracy@telesoft.com (Tracy E. Childs @pulsar) Subject: Re: RECIPES: sandwich spreads Date: Thu, 7 Jan 1993 18:36:09 GMT Mock Chopped Liver 1 cup dried Lentils, cooked (boiled) until soft, drain. 1lb green beans, boiled or steamed until cooked, but not mushy 1/4 cup (or more) peanuts 1/2 cup chopped walnuts 2 cups diced onions, sauteed in oil until very soft and turning brown 2-3 cloves garlic (saute with the onions) 1/4 cup unsweetened (natural) peanut butter (like Laura Scudders, opt). salt & pepper to taste Spike seasoning (if you have it) Blend it all in the food processor until smooth. I do everything separately, then mix it all together because my food processor is not big enough to do it all at once. Serve as a sandwich spread, or on crackers. This recipe makes *a lot*. I think it freezes well, just stir well after it thaws, and make sure the lentils and green beans are well drained. Serve with crackers or make sandwiches with it. This recipe makes quite a lot of spread. ------------------------------- I got this recipe from the news paper. I made it for the first time this morning and I modified the recipe to (hopefully) make it a bit tastier. It was really good spread on my toasted bagel this morning. Gingered Tofu Peanut Spread 1/2 pound firm tofu, patted dry 1 T tamari (I put in around 1/2 more) 2/3 cup natural-style peanut butter 1 T lemon juice (I used 2) 1 1/2 t minced fresh ginger 1 garlic clove, minced (I used 3 med. sized) 2 T water Put tofu and tamari in blender or food processor and puree until a smooth, thick paste forms. Scrape into a med. bowl With a fork, vigorously beat in all of the remaining ingredients. Let sit 30 mins at room temp before serving. Keeps in fridge 3 days. Makes filling for 6 sandwiches. --- * Origin: EARTH*Net - Host:SUSTAINABLE AGRICULTURE Echo (1:151/502) ---------------------------------------------------------------------- (996) Fri 8 Jan 93 22:59 By: Lawrence London To: ALL Re: Vegetarian recipes (part3) St: Local Sent ---------------------------------------------------------------------- @MSGID: 1:151/502 0416cd0b @PID: FM 2.02 Article 18339 (160 more) in rec.food.veg: From: ruthb@hotspring.sitka.sun.com (Ruth Blackburn) Subject: Re: REQ Tofu recipes Date: 25 Nov 92 19:09:26 GMT This is based on a recipe from _Chinese Meatless Cooking_ by Stella Lau Kessler (I think that's her name). Leeks and Tofu 4 blocks of tofu (the usual 3"x3"x1") 2 - 4 leeks (how much is determined by how much you like leeks) oil (maybe 1 Tbsp?) 1 Tbsp tamari (more to taste) freshly ground black pepper to taste Rinse leeks well (get the dirt out from between layers) and chop, greens and all . Heat oil in wok or skillet and add leeks. Saute a few minutes, even to the point of the leeks' starting to turn brown on the edges. Add chopped, cubed, triangulated tofu (your choice of shape and size) and tamari. Grind some black pepper in and saute for a few minutes until all is heated through. I like the leeks to have some crunch left, so I tend not to cook the dish for too long. You might need to add a little water to prevent sticking to the pan. If I remember right, the original recipe does call for some water and cornstarch to make a sauce. Article 18391 (155 more) in rec.food.veg: From: altar@beaufort.sfu.ca (Ted Wayn Altar) Subject: Quick Lentil-Kale Soup Date: Sun, 29 Nov 1992 08:33:36 GMT QUICK LENTIL-KALE SOUP INGREDIENTS: 1 cup lentils 7 cups water 4 cups (about 1 lb) chopped kale (or spinach, or chard). Alternatively, the kale could be cut into 1/2 inch strips 1 large onion, chopped 1 celery stalk, chopped 3 tomatoes, chopped 1 medium carrot, chopped. 3 Tbs chopped parsley 1 bay leaf 1/4 tsp ground thyme 1-2 Tbs soy miso (optional) pinch of pepper PROCEDURE Cook for about 30 to 60 minutes the lentils in a heavy pot (beans tend to stick to the sides of thin pots). While the lentils are cooking briefly saute the onions in water and add parsley, bay leaf. When onions are soft add the celery. Stir for about 2 minutes then add the carrots. Briefly saute until the carrots are brighter in colour but still a little crunchy. Add the lentils and tomatoes and stir the kale into the lentils. Keep stirring. When the kale is wilted, add water and the rest of the seasoning. Simmer the soup for about 5 to 10 minutes. Serves about 4 to 6. Article 18398 (154 more) in rec.food.veg: From: tara@starburst.umd.edu (Tara McDermott) Subject: Re: REQ Tofu recipes Keywords: tofu Date: 29 Nov 92 16:00:50 GMT Southern Baked Tofu ------------------- Ingredients: garbanzo flour or brown rice flour (1/4 cup) corn flakes (small handful) celery salt (1/2 - 1 tsp) sage (1 tsp or more) touch of salt (very small amount) nutritional yeast (lots - 1/2 cup or more - taste to make sure of the amounts) corn meal (3/4 to one cup or more) margerine tofu Cup up as much tofu as you think you'll eat into 1/4 inch thick slices. In a medium bowl mix up all the dry ingredients. In a small skillet, heat up 1/2 - 1 stick margerine. When completely melted, dip tofu into margerine - enough to moisten the surface. Transfer tofu to dry breading, and cover both sides. Transfer breaded tofu to a tray, casserole dish, or cookie sheet. Bake until crunchy/warm, about ten or 15 minutes. It tastes delicious by itself, but a nutritional yeast gravy tastes good on top. --- * Origin: EARTH*Net - Host:SUSTAINABLE AGRICULTURE Echo (1:151/502) ------------------------------------------------------------------------ (980) Mon 1 Feb 93 22:08 By: Scott Parks To: All Re: Shanghai Stir-Fry St: ------------------------------------------------------------------------ @MSGID: 1:343/70 2b6d9f6d @PID: GE 1/b27 * Forwarded by Scott Parks (1:343/70) * Area : ECHOMAIL092 (RF_VEG) * From : Ted Altar, 1:343/94 (02 Feb 93 00:49) * To : All * Subj : Shanghai Stir-Fry From: taltar@beaufort.sfu.ca (Ted Altar) From janet.hatch@acadiau.ca Another great recipe from Janet Hatch. She also tried this on over the weekend and found it to be a real hit. Thanks again Janet. Please remember to send for further details to Janet at the above address. While Janet can read r.f.v., she still cannot post directly herself. ----------------------------------------------------------- SHANGHAI STIR-FRY Sauce: 2 tbsps dry sherry 2 tbsps soy sauce 1 tbsp honey 2 teas cornstarch 2 large carrots, sliced 1/4 inch thick 6 ounces green beans cut into 1/2 inch pieces 1 cup diced yellow summer squash 1 cup diced red pepper 1 cup snow peas, halved 1 cup small broccoli florets 4 ounces firm tofu, cut into 1/2 inch pieces 1 tbsp peanut or veg. oil 2 teas grated ginger 2 teas minced garlic 1 cup brown rice, cooked & cooled 1/2 cup sliced green onions 1/4 cup chopped roasted peanuts Combine sherry, soy sauce, honey and cornstarch in small bowl; set aside. Bring large saucepan of salted water to boil. Add carrots & beans boil 1 minute. Remove with slotted spoon, drain. Add squash, red pepper, snow peas and brocolli to pan, boil 1 minute. Drain. Pat tofu dry with paper towel. Heat oil in skillet over medium heat. Add tofu and cook until golden (about 3 minutes). With slotted spoon transfer to serving dish, keep warm. Add ginger and garlic to skillet, cook over high heat about 30 seconds. Add vegetables and cook, stirring occasionally about 2 minutes. Add rice and cook for another 2 minutes. Return tofu to skillet with green onions and sauce, cook, stirring 1 minute. Sprinkle with peanuts. - This recipe was taken from the Redbook, Oct. 92 magazine. Calories: 200 I found it very quick and easy and quite delicious. --- GEcho 1.00/beta+ * Origin: Helix/Intentional Future/HST-DS - (206)783-6368 (1:343/70) @PATH: 343/70 300 138/112 13/13 151/1003 3641/1 ---------------------------------------------------------------------- (2839) Sat 27 Mar 93 12:00 By: Fred Towner To: Cissy Bowman Re: Usenet Gating ---------------------------------------------------------------------- @MSGID: 1:134/73 2bb48887 @REPLY: 1:231/710 2BAB2E1E Hi Cissy... 25 Mar 93, Cissy Bowman wrote to Rommie Brewer: CB> You can't not like tofu--you can make it taste like anything from a CB> chocolate mint pie to BBQ ribs... What do you like to eat? I'll find a CB> tofu recipe that will change your mind....! I've just made a quick run through a couple of my databases and pulled out a few that may assist you Cissy. MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Hot and sour soup Categories: Soups Servings: 8 4 Chicken breasts, skind,boned 4 tb Soy sauce 1 tb Salad oil 6 c Water 3/4 ts Ground white pepper 3 tb White wine vinegar 1/4 lb Snow peas 1 Red pepper, thin strips 8 oz Can bamboo shoots, drained 2 Chicken bouillon cubes 1 lb Firm tofu, cut bite size 1/3 c Cornstarch 2 Eggs 1 Green onion, thinly sliced Cut the chicken into 1/8 in. slices. Stir the chicken slices with 1 tablespoon soy sauce in a bowl. Cook chicken in oil in 5 qt. dutch oven until tender - about 3 min. Remove the chicken, add the remaining soy sauce to pan with next seven ingredients, and heat to boiling, stirring frequently. Reduce heat to low and simmer for 10 min. or until veg. are tender. Add chicken and tofu, bring to boil over medium heat. Stir cornstarch and 1/3 c. water in small bowl until smooth. Gradually add the mixture to the simmering soup until slightly thickened and smooth. Beat the eggs in a small bowl and slowly pour into soup, stirring gently until set. Sprinkle green onion over the soup. Cal. 230 serving, 1g fat. MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Oriental stew Categories: Soups, Vegetables Servings: 6 5 c Vegetable stock Sm onion, thinly sliced * 2 x Cloves garlic, minced 1 tb Minced gingeroot 1 1/2 tb Soy sauce 3 x Stalks bok choy ** Sweet red pepper, julienned 1 c Broccoli florets Carrot, shredded 1 c Sliced mushrooms (3 oz) 1/2 c Peas 2 oz Buckwheat noodles (1/2 cup) 1/2 lb Firm tofu, cut in 1/2" cubes 1/4 c Watercress leaves * or 2 scallions, chopped ** diagonally sliced, also shred leaves GARNISH: blanched peapods, thin scallion slices, celery leaves, toasted sesame seeds, finely shredded lettuce or watercress leaves, Optional. Place 1/2 cup of the vegetable stock in a Dutch oven or 3 1/2 - 5 qt saucepan and bring to a boil. Add onion, garlic, and gignger; simmer for 3 minutes. Stir in remaining stock and soy sauce. Cover pot and bring to a gentle boil. Add remaining ingredients. Test for doneness: noodles should be softened; vegetables should remain crisp/tender. Timing - about 8 minutes. Top each serving with one of the garnishes. VARIATIONS: - substitute 1 c cooked brown rice for the buckwheat noodles peppers, chopped water chestnut, chopped jicama root, shredded spinach, chopped celery, or bamboo shoots. EGG THREADS: In a small skillet, heat a little margarine. When it begins to bubble, add 1 egg beaten with a little cold water. Tilt the pan so the yolk mixture coats it in a thin layer, the thinner the better. When the egg is lightly cooked, turn it out onto a cutting board. Slice it into very thin strips with a sharp knife. (makes about 1/3 cup) MMMMM Fred, VE6XX --- GoldED 2.41+ * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ---------------------------------------------------------------------- (2840) Sat 27 Mar 93 12:02 By: Fred Towner To: Cissy Bowman Re: Usenet Gating ---------------------------------------------------------------------- @MSGID: 1:134/73 2bb488d8 @REPLY: 1:231/710 2BAB2E1E Hi Cissy... Answering a msg of <25 Mar 93>, from Cissy Bowman to Rommie Brewer: MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Thai spicy noodles Categories: Main dish, Appetizers Servings: 4 8 oz Thai rice noodles (banh pho) 4 tb Fish sauce (or soya sauce) 4 tb Lime juice (lemon juice) 4 tb Tomoto puree 4 tb Sugar 1 tb Hot red pepper flakes 1/2 c Ground peanuts 1/2 c Vegetable oil 4 Cloves of garlic minced 1 lb Chicken cut in small pieces 1 Large tofu cut in chunks 8 Very large tiger shrimp 4 Eggs lightly beaten 4 c Bean srouts 4 Scallions, cut 1/2 in pieces Ground peanuts for garnish, lemon wedges, cucumber slices and chopped coriander. Soak rice noodles in cold water for two to three hours and drain just before use (or partially cook any other type of thin noodles and allow to cool. Mix together fish sauce, lime juice, tomato puree, sugar and red pepper flakes; set aside. Grind peanuts in food processor (at least half-cup, plus some extra for garnish). Prepare and assemble all other ingredients. In large wok over high heat, brown the garlic in oil. Add chicken, tofu and shrimp, and saute until lightly browned. Add eggs and continue to stir fry. Add drained rice noodles and dish sauce mixture, continue to stir fry for about 3 minutes. Add peanuts, bean sprouts and scallions, and continue to stir fry for another 2 minutes. Sprinkle with more ground peanuts. Serve immediately with lemon wedges, cucumber slices and corriander. MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Pad thai noodles Categories: Main dish Servings: 2 7 oz Flat Rice Noodles 3 tb Nuoc Mam 2 tb Tomato Sauce, canned 2 ts Rice Vinegar 2 ts Granulated Sugar 3 tb Oil 1 tb Garlic, minced 1 ts Chili Pepper Flakes 1/4 lb Pork or Chicken, ground 1/4 lb Shrimps, raw, with shells 2 Tofu Cubes, fried 2 Eggs, beaten 1 c Bean Sprouts, rinsed, dried Place noodles in hot (not boiling) water. Let soak for 10 minutes, drain. In small bowl, combine Nuoc Mam, tomato sauce, and vinegar. Stir in sugar to dissolve. Heat 2 tablespoons of oil in wok or large frypan over high heat; cook garlic and chili pepper flakes for 15 seconds. Add pork (or chicken) and shrimp. Stir fry until pork and shrimp change colour. Add tofu pieces and Nuoc Mam mixture to wok, bring to a boil. Add drained noodles and toss until well coated in sauce. Transfer to a warm serving platter. Add remaining oil to wok; add eggs and cook for 10 seconds. Scramble eggs and add bean sprouts. Return noodles to wok and thoroughly stir to mix eggs with noodles. Continue to cook until eggs are set. Arrange noodles on serving plate and garnish with chopped fresh coriander, coarsely chopped peanuts, minced green onions and chilies, chopped dried shrimps. Serve immediately. From The Gazette, 92/04/08. Posted by James Lor. MMMMM Fred, VE6XX --- GoldED 2.41+ * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ---------------------------------------------------------------------- (2841) Sat 27 Mar 93 12:03 By: Fred Towner To: Cissy Bowman Re: Usenet Gating ---------------------------------------------------------------------- @MSGID: 1:134/73 2bb4892e @REPLY: 1:231/710 2BAB2E1E Hi Cissy... Answering a msg of <25 Mar 93>, from Cissy Bowman to Rommie Brewer: MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Vegetarian Ma Po Tofu Categories: Vegetarian, Main dish Servings: 2 6 Dried Chinese blk mushrooms 2 3x2x1-inch pieces reg. tofu* 8 c Water 1 tb Szechwan preserved veg.** 5 tb Cold water 2 tb Seasoned Vegetable Broth 4 ts Chili oil 1 tb Brown bean sauce 1 1/2 ts Cornstarch 1 ts Soy sauce 1/2 ts Oriental sesame oil 1/2 ts Sugar 1/2 ts Ground white pepper 2 tb Vegetable oil 1/4 c Finely chopped green onions 1 1/2 tb Minced garlic 2 ts Finely chopped fresh ginger 3/4 c Fresh or frozen peas; thawed 1/4 ts Szechwan Peppercorn Powder *Notes: Tofu should be cut into 1/2-inch cubes. **Recipe calls for 1 T minced canned Szechwan preserved vegetable, rinsed. Cover mushrooms with hot water and let stand 1 hour. Drain; cut off stems. Rinse caps well; squeeze dry. Cut into 1/8-inch dice. Set aside. Place tofu in large sieve. Bring 8 cups water to boil. Pour into metal bowl just larger than sieve. Place sieve gently in water. Let tofu soak 30 minutes. Drain tofu. Mix mushrooms and preserved vegetable in medium bowl. Mix 5 tablespoons water and next 8 ingredients in small bowl. Heat vegetable oil in wok or heavy large skillet over high heat 1 minute. Add green onions, garlic and ginger and stir-fry 1 minute. Add mushroom mixture and stir-fry 1 minute. Stir broth mixture. Add to wok with peas and stir-fry until sauce boils, about 1 minute. Add tofu and toss gently to coat with sauce. Cook 2 1/2 minutes, tossing gently. Divide between plates. Sprinkle Szechwan powder over (recipe follows). SZECHWAN PEPPERCORN POWDER: (Makes about 4 teaspoons) Heat heavy frying pan or wok over medium-low heat 1 minute. Add 1 tablespoon whole Szechwan peppercorns and stir until aromatic, about 4 minutes. Transfer to blender. Cool 10 minutes. Blend to a fine powder. Store at room temperature. Source: Bon Appetit, November 1988. MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Tofu Indonesian-style Categories: Main dish, Vegetarian Servings: 4 1/4 c Smooth peanut butter 1/4 c Soy sauce 1/4 c -Water 1/2 ts Oriental sesame oil 1/2 ts Ground ginger 1 ts Rice vinegar 1 tb Brown sugar, firmly packed 2 Garlic cloves - minced or pressed 1 tb Sesame seed 3 Green onions -ends trimmed, thinly sliced 1 lb Regular tofu; drained Hot cooked rice Major Grey chutney In a small bowl, stir together peanut butter, soy sauce, water, sesame oil, ginger, vinegar, and sugar until smooth. Mix in garlic, sesame seed, and onions. Spoon about 1/4 of the peanut butter mixture into an 8-inch-square pan. Cut tofu ito 4 equal slices. Lay slices side by side in pan (trim slices to fit, if needed, tucking scraps into corners). Spoon remaining sauce over tofu. If made ahead, cover and chill up to 4 hours. Bake, uncovered, in a 375 F oven until tofu is hot in center, about 25 minutes. Transfer tofu to plates with a spatula; spoon sauce onto tofu and rice. Offer chutney to add to taste. Per serving: 228 cal.; 15 g protein; 15 g fat (2.4 g sat.); 11 g carbo.; 1,115 mg sodium; 0 mg chol. Source: Amelia Lane - Bend, Oregon Sunset magazine - April, 1992 MMMMM Fred, VE6XX --- GoldED 2.41+ * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ---------------------------------------------------------------------- (2842) Sat 27 Mar 93 12:05 By: Fred Towner To: Cissy Bowman Re: Usenet Gating ---------------------------------------------------------------------- @MSGID: 1:134/73 2bb489cf @REPLY: 1:231/710 2BAB2E1E Hi Cissy... Answering a msg of <25 Mar 93>, from Cissy Bowman to Rommie Brewer: Or, if Rommie prefers Italian to Oriental.... -Begin Recipe Export- QuikBook version 0.96 Beta A Title: Tofu Cutlets Parmigiana (Monica Pefley) Keywords: tofu 1/2 c olive oil 6 cloves garlic, slivered 1 c chopped vegetables (mushrooms, green or sweet red peppers, zucchini, celery, parsley, etc.) 1/4 tsp rosemary 1/4 tsp marjoram 1/4 tsp + 1/4 tsp salt 1 egg (optional) 1 c tomato puree 2 Tbsp + 1 tsp soy sauce 2 lb firm tofu 3/4-1 c whole wheat flour 1/2 c grated Parmesan cheese 2 sm onions, thinly sliced The sauce: Heat 2 Tbsp oil in a saucepan over medium heat. Saute garlic for a moment, add veggies and stir a few minutes longer. Add rosemary, marjoram, 1 1/2 c water, 1/4 tsp salt, tomato puree, and 2 Tbsp soy sauce. Simmer a few minutes, remove from heat, cover, and set aside. The cutlets: Beat egg with 2 tsp water and 1 tsp soy sauce. Measure 1/4 c or so flour onto a dish. Cut each 1 lb cube of tofu into 6 slices. Dip each slice in egg (if used), then flour. Heat 2 Tbsp oil in a large skillet over medium heat. Fry 6 pieces at a time, about 2-3 minutes per side. Add 2 Tbsp more oil and repeat. Topping and assembly: Preheat oven to 325 degrees. Mix 1/2 c flour with Parmesan and 1/4 tsp salt, then add 2 Tbsp oil and work together to make a crumbly topping. Place cutlets in bottom of a large flat baking dish, place sliced onion on top, pour sauce on evenly. Sprinkle on topping, cover with foil, and bake about 1/2 hour until bubbly. Uncover, poke holes through in several places, and bake uncovered about 20 minutes more. Serves 6 to 8 -End Recipe Export- -Begin Recipe Export- QuikBook version 0.96 Beta A Title: Canneloni (Tofu) (Theresa Merkling) Keywords: tofu 8 manicotti shells 1 lb tofu, mashed well with a fork 1 egg, lightly beaten 1 1/2 tsp parsley 1/2 tsp nutmeg 1/2 tsp basil 1/2 tsp salt 1/4 tsp pepper 1/4 c grated Parmesan cheese 1 c grated Cheddar cheese 15 oz can Italian-style tomato sauce Grated Parmesan cheese Cook and drain shells. Mix tofu, egg, parsley, nutmeg, basil, salt, and pepper, 1/4 c Parmesan and Cheddar cheeses in a large bowl. Fill the manicotti shells with the tofu mixture. Lay the manicotti down the center of an oiled 9"x13" baking dish. Cover with canned sauce (mixed with any remaining stuffing). Sprinkle with grated Parmesan. Bake at 350 degrees for 30 minutes. Serves 4. From "Tofu Goes West" by Gary Landgrebe. -End Recipe Export- Fred, VE6XX --- GoldED 2.41+ * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ---------------------------------------------------------------------- (2843) Sat 27 Mar 93 12:07 By: Fred Towner To: Cissy Bowman Re: Usenet Gating ---------------------------------------------------------------------- @MSGID: 1:134/73 2bb48a36 @REPLY: 1:231/710 2BAB2E1E Hi Cissy... Answering a msg of <25 Mar 93>, from Cissy Bowman to Rommie Brewer: -Begin Recipe Export- QuikBook version 0.96 Beta A Title: Baked Italian Eggplant Skillet (Tofu) (Theresa Merkling) Keywords: tofu, vegetable 1 mdm onion, chopped 4 cloves garlic, minced 2 Tbsp oil 1 eggplant, diced in 1/4" cubes 8 oz can tomato sauce 1/4 c water 2 tsp chicken flavored boullion 3/4 tsp Italian seasoning OR 1/4 tsp each oregano/basil/thyme 1/4 tsp garlic powder 1 lb tofu, mashed well with a fork 3 eggs, lightly beaten 1 c grated cheese Preheat oven to 350 degrees. Saute' onion and garlic in oil in a large oven-proof skillet over med heat. Add eggplant, tomato sauce, water, bouillon, Italian seasoning, and garlic powder. Bring to a boil. Reduce heat and simmer, covered, for 10 minutes. While eggplant is simmering, mix tofu and eggs. When the eggplant has simmered for 10 min, stir in the tofu mixture. Sprinkle with grated parmesan cheese. Bake 35 minutes. Serves 4 From "Tofu Goes West" by Gary Landgrebe. -End Recipe Export- -Begin Recipe Export- QuikBook version 0.96 Beta A Title: TOFU INDONESIAN-STYLE Keywords: Main Dish, Vegetarian Servings: 4 1/4 c Smooth peanut butter 1/4 c Soy sauce 1/4 c -Water 1/2 ts Oriental sesame oil 1/2 ts Ground ginger 1 ts Rice vinegar 1 tb Brown sugar, firmly packed 2 Garlic cloves - minced or pressed 1 tb Sesame seed 3 Green onions -ends trimmed, thinly sliced 1 lb Regular tofu; drained Hot cooked rice Major Grey chutney In a small bowl, stir together peanut butter, soy sauce, water, sesame oil, ginger, vinegar, and sugar until smooth. Mix in garlic, sesame seed, and onions. Spoon about 1/4 of the peanut butter mixture into an 8-inch-square pan. Cut tofu ito 4 equal slices. Lay slices side by side in pan (trim slices to fit, if needed, tucking scraps into corners). Spoon remaining sauce over tofu. If made ahead, cover and chill up to 4 hours. Bake, uncovered, in a 375 F oven until tofu is hot in center, about 25 minutes. Transfer tofu to plates with a spatula; spoon sauce onto tofu and rice. Offer chutney to add to taste. Per serving: 228 cal.; 15 g protein; 15 g fat (2.4 g sat.); 11 g carbo.; 1,115 mg sodium; 0 mg chol. Source: Amelia Lane - Bend, Oregon Sunset magazine - April, 1992 -End Recipe Export- Fred, VE6XX --- GoldED 2.41+ * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ---------------------------------------------------------------------- (2844) Sat 27 Mar 93 12:09 By: Fred Towner To: Cissy Bowman Re: Usenet Gating ---------------------------------------------------------------------- @MSGID: 1:134/73 2bb48a8e @REPLY: 1:231/710 2BAB2E1E Hi Cissy... Answering a msg of <25 Mar 93>, from Cissy Bowman to Rommie Brewer: Or, perhaps, maybe French? -Begin Recipe Export- QuikBook version 0.96 Beta A Title: Tofu Bourguignon Keywords: Vegetarian, Vegan, Main, Dish Servings: 4 2 lb Firm tofu - cut into 1 in. squares 1 1/2 c Dry red wine 1/4 c Tamari 4 Garlic cloves; pressed -Water as needed 2 tb Olive oil 2 c Sliced onions 4 c Sliced mushrooms 4 Bay leaves 1 ts Thyme 1 ts Tarragon 4 tb Whole wheat pastry flour Place the pieces of tofu in a large, shallow dish. Mix together the wine, tamari, and garlic. Pour the mixture over the tofu, add water as need to cover it, and let it marinate for at least one hour. If the tofu is going to marinate for more than an hour, place in the refrigerator. Place the marinated tofu on a well-oiled cookie sheet, reserving the marinade. Bake at 375oF for 35-45 minutes or until crispy and brown. Turn the tofu over once during the baking so that it browns on both sides. While the tofu bakes, heat the oil in a large pan and slowly saute the onions. When the onions are almost tender, add the mushrooms and the herbs. Saute for a few minutes more. Add the flour and mix well. Remove the pan from the heat and stir in a little of the marinade. Continue stirring until a paste is formed. Return the pan to the heat and slowly add the remaining marinade, stirring constantly. Add the baked tofu and simmer until thickened. Serve over pasta, rice or millet. From: allison@Ingres.COM (ALLISON FINK, HR EXT 2907) -End Recipe Export- Fred, VE6XX --- GoldED 2.41+ * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2757) Wed 24 Mar 93 21:52 By: Fred Towner To: Mike McCuiston Re: Diets St: 2756<>2758 ------------------------------------------------------------------------ @MSGID: 1:134/73 2bb11ec4 @REPLY: 1:374/44@fidonet.org 28954088 Hi Mike... Answering a msg of <22 Mar 93>, from Mike McCuiston to all: MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: LOW-CALORIE TOMATO DRESSING Categories: Sauces, Dressings, Salads, Low-cal Servings: 1 1/2 ts Dry mustard 1 ts Water 1/2 c Tomato juice 3 tb Oil 2 tb Lemon juice 1/2 ts Salt 1 ds Black pepper 1 tb Chopped green onion 1 tb Worcestershire sauce Calorie-counters who are hungry for flavor will find this a very satisfactory salad dressing. It is only 26 calories per tablespoon. Blend mustard with water in bowl and let stand 5 minutes. Add tomato juice, oil, lemon juice, salt, pepper, green onion and Worcestershire and beat well. Store in covered jar and chill. Shake well before using. Makes abut 1 cup (C) 1992 The Los Angeles Times MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: SPICY MARINATED MUSHROOMS Categories: Appetizers, Low-cal, Low-fat Servings: 8 1 lb Small mushrooms 3/4 c Red wine vinegar 1/4 c Water 1/2 c Oil 1 Bay leaf; crumbled 1 ts Dried tarragon; crushed 1/4 ts Salt 1 Garlic clove; crushed 1 tb Chopped chives Rinse mushrooms quickly or wipe with damp towels. Trim ends of stems. Combine vinegar, water, oil, bay leaf, tarragon, salt, garlic and chives. Mix well. Pour marinade over mushrooms, cover and marinate in refrigerator at least 12 hours. Stir or turn occasionally. (C) 1992 The Los Angeles Times MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: YOGURT DRESSING Categories: Salads, Sauces, Low-cal Servings: 1 8 oz Plain yogurt 1/3 c Finely chopped onion 1/2 Garlic clove; minced 1/4 c Minced celery leaves 1/4 c Minced parsley 1/2 ts Salt Blend yogurt, onion, garlic, celery, parsley and salt. Chill to blend flavors. Stir well just before serving. Note: 9 calories per tablespoon. Makes 1 1/4 cups (C) 1992 The Los Angeles Times MMMMM Fred, VE6XX --- GoldED 2.41 * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2756) Wed 24 Mar 93 21:50 By: Fred Towner To: Mike McCuiston Re: Diets St: 2755<>2757 ------------------------------------------------------------------------ @MSGID: 1:134/73 2bb11e55 @REPLY: 1:374/44@fidonet.org 28954088 Hi Mike... Answering a msg of <22 Mar 93>, from Mike McCuiston to all: MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Tomato brushetta, lo cal Categories: Appetizers, Breads, Low-cal Servings: 4 8 Slices fr or italian bread 2 Garlic cloves, halved 1 ts Olive oil 2 tb Onion, minced 1 Tomato, diced 1 pn Oregano,dried 1 pn Ground pepper 2 ts Parmesan cheese, optional Toast bread. Rub one side of hot toast with cut side of garlic. Heat oil in nonstick skillet over medium-high heat; add onion and cook, stirring until tender. Add tomato, oregano and pepper, stir. Spoon tomato mixture over garlic side of hot toast and serve immediately. Alternatively, sprinkle with Parmesan and broil for 1 minute. Per serving (2 slices): 105 cal; 2 g fat; 1 mg cholesterol; 190 mg salt. MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Focaccia-vegetarian Categories: Vegetarian, Low-cal Servings: 8 1 Frozen bread OR 1 Recipe for Focaccia Dough 1/2 lb Spinach, cooked, drained 1/2 lb Mushrooms, sliced 2 c Low-fat ricotta cheese, 4 oz Low-fat mozzerella cheese 1/4 c Parsley, fresh, chopped 1 Egg white or egg substitute Drain ricotta cheese. Roll dough to 12x9 rectangle. Spread with spinach, then ricotta, then mushrooms, then mozzerella cheese. Roll up. Seal edges with egg white or egg substitute. Form into circle and seal circle ends with egg white or egg substitute. Brush top with egg. Bake at 350 degrees for about 40 minutes. Per serving: 316 calories, 10 g fat (28%) From Carole Lawrence, Immage Workshop TV show, August 1991 Posted by: Grandma Sheila (Exner), August 1991 MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: LOW-CALORIE MAPLE-FLAVORED SYRUP Categories: Low-cal, Sauces Servings: 1 1 tb Cornstarch 5 tb Sugar 1 ds Salt 1 c Cold water 2 ts Maple extract This maple-flavored syrup, made with cornstarch and only 5 tablespoons of sugar, boasts just 14 calories per tablespoon compared with 48 calories per tablespoon for regular maple syrup. Combine cornstarch, sugar, salt and water in small saucepan. Mix well. Cook, stirring, over medium heat, until syrup thickens and bubbles. Reduce heat and simmer 1 minute. Remove from heat and stir in maple extract. Cool. Makes 1 cup (C) 1992 The Los Angeles Times MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: LOW-CALORIE MAYONNAISE Categories: Sauces, Low-cal Servings: 1 1 ts Unflavored gelatin 3/4 c Milk 1 Egg yolk 1 tb Vinegar 1/2 ts Salt 1/4 ts Dry mustard 1 ds Hot pepper sauce Calorie-counters find this gelatin- based mayonnaise a boon at only about 20 calories per tablespoon compared to 100 calories per tablespoon for regular mayonnaise. Soak gelatin in 1/4 cup milk. Heat remaining 1/2 cup milk until hot and add to gelatin mixture. Stir until gelatin is dissolved. Beat egg yolk slightly with vinegar, salt, mustard and hot pepper sauce and stir into milk mixture. Chill until mixture begins to thicken, then whip until fluffy. Store in refrigerator. Makes about 1 cup (C) 1992 The Los Angeles Times MMMMM Fred, VE6XX --- GoldED 2.41 * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2755) Wed 24 Mar 93 21:48 By: Fred Towner To: Mike McCuiston Re: Diets St: 2705<>2756 ------------------------------------------------------------------------ @MSGID: 1:134/73 2bb11df1 @REPLY: 1:374/44@fidonet.org 28954088 Hi Mike... MM> Does anybody have any information on food for the summer night meals that MM> are not so hot. lilke salads or something fat free. Here's a few for you to consider. There's many more where these came from if you find them interesting. MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Creole spinach salad Categories: Salads, Low-cal Servings: 4 1 lb Fresh spinach * 1 Red onion, thinly sliced 4 Slices whole wheat bread ** 2 tb Chopped roasted pecans 1/4 c Nonfat yogurt 1/4 c Mustard 2 tb Lemon juice 2 tb Balsamic vinegar 1 ts Creole Seasoning Hot pepper sauce Ground white pepper 1/4 c Chicken stock * Clean spinach and remove any tough stems. ** Toast bread and cube. 1. In a large bowl, toss together the spinach, red onion, bread cubes, and pecans. 2. Place the yogurt, mustard, lemon juice, vinegar, seasoning, pepper sauce and white pepper (to taste) in blender container. Process on high for 1 minute. With blender running, slowly pour in the stock. 3. Pour the dressing over salad. Toss well to combine. Per serving: 149 calories, 4.1 g fat (25%), 6.9 g protein, 0 cholesterol, : 336 mg sodium. Taken from Emeril's of New Orleans as in Prevention magazine, Feb. 1991 Posted by: Sheila Exner, Jan. 1992 MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Caesar salad dressing, low cal Categories: Salads, Appetizers, Low-cal Servings: 8 1/3 c Tofu 2 tb Lemon juice 1 1/2 ts Dijon mustard 1 Garlic clove, minced 1 ts Anchovy paste, or anchovy 1/4 ts Salt 2 tb Parmesan cheese, grated 1 tb Olive oil 1 pn Sugar, pinch 1 pn Pepper In small saucepan of simmering water, poach tofu for 2 minutes; drain, chop coarsely and let cool. In blender, blend lemon juice, mustard, garlic, anchovy, salt, sugar and pepper. With blender running, gradually add tofu, cheese and oil. Transfer to small jar and refrigerate, covered, for up to 2 days. Makes 1/2 cup. Per T: about 30 calories; 1 g protein, 3 g fat; 1 g carbohydrate. MMMMM MMMMM----- Recipe via Meal-Master (tm) v7.04 Title: Chicken etouffee Categories: Low-cal, Chicken Servings: 8 Lg onion, chopped Sm green pepper, chopped 1/2 x Sm sweet red pepper, chopped 2 x Stalks celery, chopped Clove garlic, minced 2 tb Margarine 2 tb Flour 3 c Chopped,cookd chicken breast 3/4 c Water 3/4 ts Dry chicken bouillon powder 1/2 ts Dried whole thyme 1/4 ts Salt 1/4 ts Red pepper 1 ds Hot sauce 2 c Hot cooked parboiled rice 1 tb Chopped fresh parsley Coat a large skillet with Pam; place over med heat until hot. Add onion and other vegetables, saute until tender. Remove from skillet, set aside. Place margarine and flour in skillet; cook over low heat 5 minutes, stirring constantly, until mixture is color of a copper penny. Return vegetables to skillet. Add chicken and other ingredients except rice and parsley. Simmer 2 minutes or till thoroughly heated. Serve over hot,cooked rice. Sprinkle with parsley. PER SERVING: 182 calories, 18 g protein, 5 g fat, 15 g carbohydrates, 45 g cholesterol, 1.5 mg iron, 352 mg sodium, 32 mg calcium. MMMMM Fred, VE6XX --- GoldED 2.41 * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2663) Sat 20 Mar 93 19:57 By: Todd Henson To: CURT MCCALL Re: Soy Milk St: ------------------------------------------------------------------------ CURT MCCALL messaged Cissy Bowman re: uses CM> Thanks,Cissy... do you happen to know if one could make "milk" from CM> the soy powder (probably flour)? Curt: This was originally from Scott Perks in SUST_AG. ================================================= Ä Area: SUST_AG - Sustainable Agriculture ÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄ Msg#: 36 Date: 20 Jan 93 17:14:08 From: Scott Parks Read: Yes Replied: No To: All Mark: Subj: Soy milk recipe ÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄÄ * Forwarded by Scott Parks (1:343/70) * Area : ECHOMAIL092 (RF.VEG) * From : Robert G Henderson, 1:343/94 (18 Jan 93 20:48) * To : All * Subj : Soy milk recipe From: robh@eclipse.cs.colorado.edu (Robert G Henderson) If you would like to introduce soy milk into your diet, I would recommend that you start with a mixture of milk and soy milk, gradually increasing the % soy milk. It seems to be an acquired taste for many people. I really like the EdenSoy products as well as others. I tried dried soy milk once and thought it tasted like soy flour in water. One concern that has been raised recently is the very environment-unfriendly packing of most soy milk. My solution to this problem is to make my own. I buy soybeans bulk from the local market, using my own bag, and have no waste. Although the recipe is not simple (I rate it somewhere between yogurt and bread in time/difficulty) it goes rather quickly once you have the hang of it and the proper equipment. It is also *much* cheaper to make your own and every bit as good, if not better, than what you can buy. The following recipe is basically that from Laurel's Kitchen, which IMHO is a must-have cookbook/resource for vegetarians. Also at the end of the recipe is a note about making soy milk yogurt. ---------- RECIPE ----------- RECIPE ----------- RECIPE ---------- Soy Milk Yield: 7 cups Preparation: Beans need to soak overnight. Time: 1 hour plus 30 minutes cooking time. Equipment Needed: 1. Blender with a container capable of withstanding very hot water (mine is glass. Laurel recommends stainless. not sure if plastic/acrylic would hold up.) 2. Muslin bags for straining the milk. You can buy these but I just bought unbleached muslin from the fabric store and made my own. You can get by with only one bag, but having 3 or 4 will save a lot of time. 3. Double boiler. Laurel says to cook the milk in a double boiler. I don't have one so just cook it in a heavy pot using a thermometer to keep the temperature below boiling. Ingredients: 1 cup dry soybeans 1/4 cup of your favorite sweetener. Honey and malted barley syrup work well. This is optional but suspect most people won't like it without. Lots of boiling water (about 10 cups) Here We Go: 1. Sort and rinse the beans and soak overnight 2. Rinse the beans with warm, not hot water. 3. Heat the blender container by blending some boiling water for a couple minutes. Since I have a glass container, I start with hot tap water first. 4. Place 1/3 of the beans (about 3/4 cup) in the blender along with 2 cups boiling water and blend for 2-3 minutes. Put a towel over the blender to keep it hot. 5. Pour the blended mixture into a muslin bag to strain the milk. Squeeze the bag to extract as much milk as possible. 6. Repeat the process for the rest of the beans. 7. When you have all of the milk, cook in a double boiler for 30 minutes. As mentioned above I just cook it in a heavy pan using a thermometer to keep the temp below boiling. Stir occasionally. 8. Add water to replace volume of liquid of water lost during cooking. 9. Add sweetener and refrigerate. Notes: 1. It is important for the beans to be blended in hot water. If the temperature is not high enough (> 180 deg. F) the milk will be bitter. 2. I made a little stand that I use to hold the filled bags above the pot. This way I can immediately start blending the next batch after filling the bag. This way the blender doesn't have time to cool and you don't have to stand there holding the bag. Also, you will surely burn your hands if you try to squeeze the milk out right after filling. 3. It is important to sterilize the container you will use to store the milk as well as anything that will come in contact with it after cooking, ie. a funnel. I use boiling water for this. 4. Be very careful when blending the hot mixture. Start at the slowest setting and increase gradually to prevent hot water from spraying out the top. Added Bonus: Just for fun, I tried making yogurt with the soy milk. I just let a cup of the soy milk cool to about 110 deg. F and added a tablespoon of yogurt (with active cultures) and kept it in a warm place for 5 hours (just your standard yogurt recipe). Damned if it didn't make pretty tasty yogurt. Enjoy, --Rob --------------------- Rob Henderson robh@cs.colorado.edu -!- GEcho 1.00/beta+ ! Origin: Helix/Intentional Future/HST-DS - (206)783-6368 (1:343/70) =========================== That's all. Todd ... Oat bran cures cereal output errors. --- Blue Wave/Max v2.12 * Origin: Verbose Ink * Dallas * 214-437-0914 * V32bis/HST (1:124/5125.0) @PATH: 124/5125 1 396/1 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2589) Fri 19 Mar 93 7:35 By: Cissy Bowman To: Fred Towner Re: Re: Pt 1/2: REALITIES 1989 St: 2562<>2638 ------------------------------------------------------------------------ @PID: QE 2.76- @MSGID: 1:231/710 2BA2E052 When I was commenting on tofu research about the types of beans--I meant types of soybeans, not beans in general (sorry). I know there has been research on other varieties--in fact the fava bean shows some interesting promise. I am collector of soybean varieties, and if there is research on the fat content of tofu made by different varieties, I would love to see it. I have worked with a plant breeder (Who has a doctorate from Purdue, btw) who has helped to grow out my collection. He was amazed at the number of varieties that he had not heard of--I doubt the USDA has access to or studies on the over 125 varieties that I have in my possession. Unfortunately, some of them are "dead" due to lack of proper grow outs, but we are working to restore the collection--it only takes one viable seed to get a variety going again. I have seen research that backs up many of the claims made by "VOICE." I prefer not to get into a battle about research or the validity of one group's results over anothers. I have been in the ag/nutrition/environmental community long enough to know that having references only works if the person you are arguing with agrees with the research, or likes whoever did it. I can assure you that I have seen data on the significance of meat eating on health--and NOT just from those who would be looking for such data (such as vegetarian publications...). I, too, have found the USDA helpful in many respects. I have worked with them on occasion, in the formation of a local produce marketing group, with the National Organic Standards Board, and in agricultural policy making. They are somewhat biased by the lobbies of the meat industry--all governmental agencies are biased by large and powerful lobbies. When it comes to nutrition, I feel there is more than meets the eye in the dietary analyses that we see from any agency... I have a piece of software that does nutritional analysis based on USDA standards, and I use it to help design recipes for a book I'm writing--it is a valuable tool. I know, however, that there is a large difference in the amount of vitamins and minerals in vegetables and fruits for instance, depending on how fresh they are, and how much heat, etc, they are exposed to in the cooking process. There are also, again, varietal differences--the Carro Rich tomato has more vitamin A than others, ditto for the Orangetti spaghetti squash... Those charts do not and can not show every single variety. I used to grow a variety of corn that had 1/3 less calories than other sweet corn--yet it tasted just like sugar. The nutritional analysis was done for the above veggies by USDA accredited labs, btw. I guess what I'm trying to say is that there is more to all this than charts, and the opinion of the USDA. I find myself wondering what you think of the new "Food Pyramid." (?) You don't have to agree with the stuff "Voice" reprints, but don't close your mind to it either. What is speculation today, is often gospel in a few years. It is good that you have friends who are cooking delightful healthy foods for you (I'm envious--seldom does anyone cook for me.) and I 'd love to have their recipe for the tofu dish. There are no Singapore style restaurants here, unfortunately, though there is a good Chinese one in Bloomington that has the best braised bean curd I've ever had. Indiana is not known for its eateries... I, too, love to cook and develop recipes. By profession, I own an organic farm and raise specialty crops for upscale restaurants. I also teach production and handling methods and do recipe development--and a host of other things that are related. You have a lot of good info. I do too. Can we just drop the "Voice" discussion and share what we know? Personally I liked the reprint. You don't have to-- even if I wrote it I wouldn't care. I've been involved in the controversial school of thought for years and have learned that we get no where fast arguing our differences. I do a great deal of mediation and compromise with the mainstream ag community here, and have found it to be enlightening on both ends. Perhaps you can help me find nutritional analyses for some unusual crops. Seems no one does work on them--at least that I've seen. I eat some meat--I'm not a strict vegetarian. But I do buy organic meats from farms that I know. The biggest problem I have with meat is the livestock monopoly and the horrors in the processing plants. Nutrition or not, I refuse to support such conditions with my money. --- QuickBBS 2.76 Ovr * Origin: * The H.O.M.E. BBS (317)539-6579 * (1:231/710) @PATH: 231/710 50 11/3 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2638) Sat 20 Mar 93 10:30 By: Cissy Bowman To: Fred Towner Re: Re: Pt 1/2: REALITIES 1989 St: 2589<>2667 ------------------------------------------------------------------------ @PID: QE 2.76- @MSGID: 1:231/710 2BA45AD5 Sounds good, although I am not much of a pork fan. I just don't care too much for the flavor. I'd be tempted, however, to add some rosemary or tarragon to the dish--because I love them and their fragrance while cooking with pork or chicken. I bet the recipe would also be good made with frozen tofu. Once frozen it develops a sponge like texture which absorbs flavors and sauces very well. You'd never know it was the same stuff. About fat content. A lot of people are vegetarians for other reasons than to lower fat and cholesterol. Some even eat more fat than meat eaters do. Many of the processed vegetarian meat substitutes are full of unhealthy ingredients. I work with an international organic certifier of agricultural products. The meat eaters vs. the vegetarians is an old war in this large and worldwide organization, one I choose not to fight. When I became a vegetarian almost 20 years ago people reacted as though I was insulting their whole lifestyle. I was a happy and healthy vegetarian and raised two children on tofu, grains, beans, and small amounts of dairy products. They thrived, and still enjoy such foods, more so than meat in most cases. I let them make their own choices now (at 16 and 17). The main reason I became a vegetarian is that I was poor and had only an acre and a half of land. I could raise more of my own veg. food by eating this way--and I could stock up on bulk items without a freezer. There are many good points about this being an appropriate diet for poor and heavily populated areas. I think we should all be aware of how we fit into the agricultural system of the planet and then make our own choices as to how we care to impact it. I wish I could share with you some Okara dishes. (Okara is a by-product of the tofu making process. Got an analysis of it, by any chance? ) If you like pork, you may like my grandmother's recipe for "Gutta." It's kind of like scrapple, but it is an old Pennsylvania-Dutch family recipe, that I was raised on. Grandma didn't measure things, so bear with me, please. GUTTA pork neck bones, or scraps from leftover pork water steel cut oats (aka "pin oats) You may have to go to a health food store for these... Brown the pork in a large saucepan over med.high heat.(if raw) or put already cooked pork in the pan. Cover with an ample amount of water and simmer until tender--several hours. Strain the broth and chill it to solidify fat. Remove fat from chilled broth. Remove pork meat from bones and chop finely. Add to broth and bring to a boil. Add enough oats to cook into an oatmeal like consistency. (This is the hard part because I have no proportions. For my 3 qt. saucepan I use 4 handfuls of oats. I cook like Grandma did...) Cover and cook until oats are done and the mixture is thick. (Gutta means glue--you'll see how it got the name.) Pour mixture into a lightly greased loaf pan and chill. Slice and dredge in flour and fry in just a bit of oil over med-low heat until crisp and golden. Makes a rib-sticking breakfast, has lots of fiber, and tastes great. (Grandma lived to be almost 90 and almost always had Gutta, Snickedoodles, and German Chocolate cake around. She was a midwife, an herbalist, and counseled women on how to raise their kids by watching the stars. A unique woman--I miss her.) --- QuickBBS 2.76 Ovr * Origin: * The H.O.M.E. BBS (317)539-6579 * (1:231/710) @PATH: 231/710 50 11/3 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2759) Wed 24 Mar 93 10:05 By: Cissy Bowman To: Fred Towner Re: Re: Pt 1/2: REALITIES 1989 St: 2697<>2768 ------------------------------------------------------------------------ @PID: QE 2.76- @MSGID: 1:231/710 2BA99ADC You are right that I would likely be moved to tears--this is not quite appropriate to this echo, hope the moderator will not mind if we get as bit off topic for a moment...--about what is happening in BC. I'm (only) 40, but I remember when it was the dream of most of my contemporaries to move to BC and "live off the land." I am an environmentalist and have seen some of the horrors that man has created, but I always had an image in my mind that Canada--specifically BC--was still pristine, until I began BBSing and hooked up with some of you who live there today. Here things are not much better--just different. One of our big concerns here in Indiana is protection of our karst areas and groundwater. The Dept. of Transportation has recently widened a road that now covers and drains into sinkholes. They even paved over at least one cave. Blind cave fish--and endangered cave species--were "transplanted" when found which could severely upset their balance. One was seen trying to swim back through the mud into it's home--the puddle of water it was in was covered with a film of agricultural chemical runoff. A few local groups are attempting to sue the D.O.T. for the damage. It can't be undone, though. Fot the millions of $ spent, the sinkholes will eventually swallow up sections of the road. The expansion of the road was supposedly to save time. It saves 8 minutes--hardly significant when compared to the degradation that it accomplished. Don't be surprised if you don't find Okara in there. It is usually thrown away by American tofu manufacturers. I think there is a nutritional analysis in The Book of Tofu--but I have loaned out that book... Okara makes a delicious "soysage," and the best doughnuts you ever ate. It is hard to believe that soy "pulp" can be added with such light, fluffy results to baked goods. We do eat seafood--my family more than myself, though. I went through a stage where I loved crab and lobster, but lately they just look like big bugs to me... I do eat some shrimp occasionally, and tilapia. Catfish I do like. There is a cafe in the small town near here that flies in fresh catfish every friday. All you can eat for $7.99, complete with slaw and mashed potatoes... People come from miles around to this tiny little cafe for it. When I lived on a lake I ate bluegill. Truly fresh fish is not easy to get here. That may have something to do with my lack of interest. Seafood changes a lot if it is not fresh. There is also so much concern over the chemicals it contains now, and the fishing methods harming other creatures. It is hard to "walk softly on the planet" and still eat these days. Since I raise hundreds of varieties of vegetables-organically, of course-I feel better about sticking with them. Do you, by any chance, have a garden? Since you seem to like gourmet foods you'd probably enjoy some of the things I grow. --- QuickBBS 2.76 Ovr * Origin: * The H.O.M.E. BBS (317)539-6579 * (1:231/710) @PATH: 231/710 50 11/3 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2463) Sun 14 Mar 93 11:30 By: Cissy Bowman To: Fred Towner Re: Re: Pt 1/2: REALITIES 1989 St: 2338<>2562 ------------------------------------------------------------------------ @PID: QE 2.76- @MSGID: 1:231/710 2B9C7FC4 I have no idea who "Voice" is, but found the info in his/her posts intersting--especially in light of readers who wonder if there is *enough* fat in a vegan diet, or those who worry about protein intake. As a tofu fan, I am aware that it does get a lot of its calories from fat, but there is more to the picture than fat. First of all, no research that I have seen has addressed the issue of the type of bean used in tofu production. Low oil beans make the tastiest tofu, but which variety was use in the nutritional analysis? Second, there is an new and patented method of tofu production--or I should say "lite" tofu production that involves flaking the beans and removing much of the oil prior to processing the tofu. This item is on the market, and allows for more efficient use of the soybean itself--for a number of technical reasons which I will address if you are really interested in the mechanics of commercial soybean processing. Third, typically a person will not eat as much tofu as they would meat. I've seen people put down a 1 pound steak like there was no tomorrow, but have never--even amongst hard core tofu devotees--seen anyone eat a pound of tofu at a sitting. Fourth, tofu is not the be-all and end-all of the vegetarian or vegan diet. There are numerous sources of protein in the vegetable world, some of which are high in fat, some not. The fact remains that by feeding this protein to animals that we are not efficiently using our resources. Most studies do indicate a correlation between eating animal flesh and health problems. People who have eaten tofu as a mainstay still show lower incidences of dietary related diseases that meat eaters. Statistics are interesting. They never give the whole picture, but they can provide us with educated ways of guessing. As Jim Hightower once said: "Figures don't lie, but liars do figure." I'm not a vegan, nor a complete vegetarian, but I like tofu. The biggest problem with the stuff is the gross waste of by products that are usually thrown out after processing. I think "Voice" meant to make us think about how we eat and how it impacts the whole planet. I was a strict vegetarian for 15 years and still often choose a meatless diet because it is delicious and healthy *and* maybe, just maybe by supporting (with my $ in the marketplace) the vegetarian food it will become more widely available for those who make that choice. It's hard to find a good meatless meal in a restaurant here, but when you do--you'll wonder why you even considered that steak. --- QuickBBS 2.76 Ovr * Origin: * The H.O.M.E. BBS (317)539-6579 * (1:231/710) @PATH: 231/710 50 11/3 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2562) Wed 17 Mar 93 23:57 By: Fred Towner To: Cissy Bowman Re: Pt 1/2: REALITIES 1989 St: 2463<>2589 ------------------------------------------------------------------------ @MSGID: 1:134/73 2ba8015e @REPLY: 1:231/710 2B9C7FC4 Hi Cissy... Answering a msg of <14 Mar 93>, from Cissy Bowman to Fred Towner: Further to my earlier messages... I've just spotted another propaganda diatribe by the "meat stinks" warriors. They claim in this one that as bad as beef is, eating pork is even a more sure to send you to an early grave. I get the impression they think that a nice pork chop is even more poisonous than drinking hemlock. Here's my recipe for braised Alberta pork tenderloin. See what you think of it. -Begin Recipe Export- QuikBook version 0.96 Beta A Title: Braised Alberta Pork Tenderloin Keywords: Cajun Lite, Pork, Main Dish Serves 2 INGREDIENTS:----------------------------------------------------- 6 oz lean Alberta pork tenderloin 1/2 cup chopped onion 1/4 cup chopped green onion 1/4 cup chopped green bell pepper 2 Tbsp chopped celery 2 cloves garlic, minced 1 tsp minced fresh parsley 1/4 tsp thyme 1/4 tsp freshly ground black pepper DIRECTIONS:------------------------------------------------------ Preheat the oven to 375 degrees. Lay the pork in a small baking pan. Combine all the vegetables and seasonings and spoon them on and around the meat in the pan. Cover Bake for 45 minutes. Slice the tenderloin and serve it with the cooking vegetables as garnish. NOTE: This is an unusually light way to use lean pork. VARIATIONS: Pork is also delicious baked with a chopped apple, an onion, and 2 cloves of garlic. _ _ _O_/_ _C_u_t_ _H_e_r_e_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ O \ Now here's the nutritional analysis of that recipe... Braised Pork tenderloin ---------------------------------------------------------------------- Items analyzed: Code 6 oz. Pork CtrLoin chop-brld-ln 831 .5 cup Onions-chopped-raw 504 .25 cup Spring Onions-chopped 510 .25 cup Sweet Green Peppers-fresh 549 2 Tbs Celery-chopped-raw 447 2 ea. Garlic cloves-fresh 1693 1 tsp Parsley-fresh-chopped 515 .25 tsp Thyme-ground 1712 .25 tsp Black pepper 1703 ---------------------------------------------------------------------- Weight: 323 Grams ( 11.4 oz.) Water weight: 233 G Calories 451 Vitamin B6 1.06 Mg Protein 56.6 G Vitamin B12 1.26 Mcg Carbohydrates 13.5 G Folacin 53.6 Mcg Dietary Fiber 2.88 G Pantothenic 1.37 Mg Fat-Total 18.2 G Vitamin C 36.9 Mg Fat-Saturated 6.2 G Vitamin E 1.62 Mg Fat-Mono 8.05 G Calcium 72.3 Mg Fat-Poly 2.29 G Copper .258 Mg Cholesterol 167 Mg Iron 3.06 Mg Vit A-Carotene 35.4 RE Magnesium 72.1 Mg Vit A-Preformed 3.4 RE Phosphorus 469 Mg Vit A-Total 38.8 RE Potassium 1036 Mg Thiamin-B1 2.04 Mg Selenium 63.3 Mcg Riboflavin-B2 .585 Mg Sodium 155 Mg Niacin-B3 9.93 Mg Zinc 4.21 Mg ---------------------------------------------------------------------- Calories from protein: 51% Poly/Sat = 0.4:1 Calories from carbohydrates: 12% Sod/Pot = 0.1:1 Calories from fats: 37% Ca/Phos = 0.2:1 CSI = 14.6 Analysis Progam by ESHA Research P.O. Box 13028, Salem, OR 97309 Telephone (503) 585-6242 _ _ _O_/_ _C_u_t_ _H_e_r_e_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ O \ Note that the percentage of calories from fats is even lower than the percentage of calories from fats in tofu. Even at that, it is above the recommended level. However, if the rest of the meal were derived from low fat items (rice, peas, etc.), the entire meal would be well within the RDA guidelines. I can assure you that this pork tenderloin is positively delicious. I always get rave reviews on this dish. Fred, VE6XX --- GoldED 2.41 * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2535) Wed 17 Mar 93 11:38 By: Scott Parks To: All Re: Pt 1/2: The wonderful world of protein (repost) St: ------------------------------------------------------------------------ @MSGID: 1:343/70 2ba70dbe @PID: GE 1/b28+ From: abulsari@aton.abo.fi (A. Bulsari) @PID: Fred 1.9n6 I got the following from Michael Traub long back. >From "Unlimited Power" by Anthony Robbins. The sixth key to living health is the protein myth. Have you ever heard it said that if you tell a big-enough lie loud enough and long enough, sooner or later people will believe you? Welcome to *the wonderful world of protein*. No bigger lie has ever been told than the one that human beings require a high-protein diet to maintain optimum health and well-being. Chances are you're pretty conscious of your protein intake. Why is that? Some people are looking for an increased level of energy. Some think they need protein to help with endurance. Some eat it for strong bones. Excess protein has the exact opposite effect in every one of those cases. Let's find a model of how much protein you might really need. When do you think people are in most need of protein? Probably when they're infants. Mother Nature has provided a food, mother's milk, that supplies the infant with everything it needs. Guess how much of mother's milk is protein - 50 percent, 25 percent, 10 percent? Too high in every case. Mother's milk is 2.38 percent protein at birth and reduces to 1.2 - 1.6 percent protein in six months. That's all. So where do we get the idea that humans need massive amounts of protein? No one really has any idea how much protein we need. After ten years of studying human protein ingestion needs, Dr. Mark Hegstead, past professor of nutrition at Harvard Medical School, confirmed the fact that most human beings seem to adapt to whatever protein intake is available to them. In addition, even people like Frances Lappe', who wrote "Diet for a Small Planet", which for almost a decade promoted the concept of combining vegetables in order to get all the essential amino acids, now says that she was incorrect, that people do not have to combine their proteins, that if you eat a fairly balanced vegetarian diet, you will get all the protein you need. The National Academy of Sciences says that the adult American male needs fifty-six grams of protein a day. In a report by the International Union of Nutritional Sciences, we find that each country has adult male daily protein requirements that vary from 39 to 110 grams per day. So really has any idea? Why would you need all that protein? Presumably to replace what you lose. But you only lose a tiny amount through excretion and respiration a day. So where do they get those numbers? We called the National Academy of Sciences and asked how they arrived at the figure of fifty-six grams. In fact, their own literature says we only need thirty, but they recommend fifty-six. Now they also say that excess protein intake overworks the urinary tract and causes fatigue. So why do they recommend even more than they say we need? We're still waiting for a good answer. They simply told us they used to recommend eighty grams, but when they decided to lower it, they were met with a huge public outcry. From whom? Did you or I call in to complain? Not likely. The outcry came from vested interests who earn their livelihood through the sale of high-protein foods and products. What's the greatest marketing plan on earth? It's making people think they'll die unless they use your product. That's exactly what has happened with protein. Let's analyze this correctly. What about the idea that you need protein for energy? What does your body use for energy? First it uses glucose from fruits, vegetables and sprouts. Then it uses starch. Then it uses fat. The last thing it ever uses for energy is protein. So much for that myth. How about the idea that protein helps build the endurance? Wrong. Excess protein provides the body with excess nitrogen which causes fatigue. Body builders all pumped up with protein are not known for their marathon-running abilities. They're too tired. Well, what about protein building strong bones? Wrong again. It's the opposite. Too much protein has been linked continuously to osteoporosis, the softening and weakening of bones. The strongest bones on the planet belong to vegetarians. I could give you a hundred reasons why eating meat for protein is one of the worst things you could do. One of the by-products of protein metabolism is ammonia, for example. Let me mention two points in particular. First, meat contains high levels of uric acid. Uric acid is one of the body's waste or excretory products resulting from the work of living cells. The kidneys extract uric acid from the bloodstream and send it on to the bladder to be passed out with the urea as urine. If uric acid is not promptly and thoroughly removed from the blood, the excess builds up in the tissues of the body, to later create gout and bladder stones, not to mention what it does to your kidneys. People with leukemia are usually found to have very high levels of uric acid in their bloodstream. The average piece of meat has fourteen grains [sic] of uric acid. Your body can only eliminate about 8 grains of uric acid in a day. In addition, do you know what gives meat its taste? Uric acid, from that now dead animal you're consuming. If you doubt this, try eating kosher-style meat before it's spiced. As the blood is drained out, so is most of the uric acid. Meat without uric acid has no flavor. Is that what you want to put in your body, the acid normally eliminated in the urine of an animal? Moreover, meat is teeming with putrefactive bacteria. In case you're wondering what putrefactive bacteria are, they are colon germs. As Dr. Jay Milton Hoffman explained it in his book, "The Missing Link in the Medical Curriculum Which Is Food Chemistry in Its Relationship to Body Chemistry, page 135: "When the animal is alive, the osmotic process in the colon keeps putrefactive bacteria from getting into the animal. When the animal is dead the osmotic process is gone and putrefactive bacteria swarm through the walls of the colon and into the flesh. They tenderize the meat." You notice meat has to age. What ages or softens the flesh are the putrefactive bacteria. Other experts say of the bacteria in meat: "The bacteria in meats are identical in character with those of manure and more numerous in some meats than in fresh manure. All meats become infected with manure germs in the process of slaughtering and the number increases the longer the meat is kept in storage." Is that what you want to eat? If you absolutely must eat meat, this is what you should. First, get it from a source that guarantees it's pasture grazed, that is, a source that guarantees it doesn't have growth hormones or DES. Second, drastically cut your intake. Make your new maximum one serving of meat per day. I'm not saying that simply by not eating meat you will be healthy, nor am I saying if you do eat meat, you cannot be healthy. Neither of these two statements would be true. Many meat eaters are healthier than vegetarians simply because some vegetarians have a tendency to believe that if they don't eat meat, they can eat anything else. I'm certainly not advocating that. But you should know you can be healthier and happier than you are now by deciding you no longer want to eat off the flesh and skin of other living beings. You know what Pythagoras, Socrates, Plato, Aristotle, Leonardo da Vinci, Isaac Newton, Voltaire, Henry David Thoreau, George Bernard Shaw, Benjamin Franklin, Thomas Edison, Dr. Albert Schweitzer, Mahatma Gandhi have in common? They were all vegetarians. Not a bad group of people to model, right? Are dairy products any better? In some ways, they're even worse. Every animal has milk with the right balance of elements for that animal. Many problems can result from drinking the milk of other animals, including cows. For example, powerful growth hormones in cow's milk are designed to raise a calf from ninety pounds at birth to a thousand pounds at physical maturity two years later. By comparison, a human infant is born at six to eight pounds and reaches physical maturity at one hundred to two hundred pounds twenty-one years later. There is great controversy as to the effect this has on our population. Dr. William Ellis, a great authority on dairy products and how they affect the human bloodstream, states that if you want allergies, drink milk. If you want a clogged system, drink milk. The reason, he states, is that few adults can properly metabolize the protein in cow's milk. The principal protein in cow's milk is casein, which is what a cow's metabolism needs for proper health. However, casein is not what humans properly need. According to his studies, both infants and adults have a great deal of difficulty digesting casein. His studies show that, at least in infants, 50 percent or more of the casein is not digested. These partially digested proteins often enter the bloodstream and irritate the tissues, creating susceptibility to allergins. Eventually, the liver has to remove all these partially digested cow proteins, and that in turn places an unnecessarily heavy burden on the entire excretory system, and on the liver in particular. By contrast, lactalbumin, the primary protein in human milk, is easy for --- GEcho 1.00/beta+ * Origin: Helix - Intentional Future - Seattle - (206)783-6368 (1:343/70) @PATH: 343/70 300 138/112 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2536) Wed 17 Mar 93 11:38 By: Scott Parks To: All Re: Pt 2/2: The wonderful world of protein (repost) St: ------------------------------------------------------------------------ @MSGID: 1:343/70 2ba70dd5 @PID: GE 1/b28+ humans to digest. As for drinking milk for calcium, Ellis states that after doing blood tests on over 25,000 people, he found that those who drink three, four, or five glasses of milk a day had the lowest level of calcium. According to Ellis, if you're concerned about getting enough calcium, simply eat plenty of green vegetables, sesame butters, or nuts - all of which are extremely rich in calcium and easy for the body to use. Also, it's important to note that if you consume too much calcium, it can accumulate in your kidneys and form kidney stones. Thus, to keep your blood concentration relatively low, your body rejects about 80 percent of the calcium you eat. However, if you are concerned, there are sources other than milk. For example, turnip greens, weight for weight, contain twice as much calcium as milk. According to many experts, most people's concerns about calcium are unwarranted, anyway. What's the main effect of milk on the body? It becomes a clogging, mucus-forming mass that hardens and clogs and sticks to everything inside the small intestine, making the body's job that much more difficult. How about cheese? It's just concentrated milk. Remember, it takes four to five quarts of milk to make one pound of cheese. The fat content alone is enough reason to limit its intake. If you really desire cheese, cut up a small amount in a big salad. That way you have plenty of water-rich food to counteract some of the clogging effects. For some, giving up cheese sounds awful. I know you love your pizza and brie. Yoghurt? It's just as bad. Ice cream? It's not something that will support you in being your best. You don't have to give up that wonderful taste or texture, though. You can put frozen bananas through a juicer to create something that tastes and feels just like ice cream but is totally nurturing to your body. What about cottage cheese? Do you know what a large number of dairies use to thicken their cottage cheese and cause it to stick together? Plaster of Paris (calcium sulfate). No kidding. It's allowed within federal standards, although its use is against the law in California. (However, if the cottage cheese is made in a state where it is allowed, it can be shipped to California and sold there.) Can you imagine trying to create a clean, free- flowing bloodstream -- and then filling it with Plaster of Paris? Why haven't we heard these things about dairy products before? For many reasons, some having to do with past conditioning and belief systems. Another might have something to do with the fact that we (the federal government) spend about 2.5 billion dollars per year to handle dairy surpluses. In fact, according to The New York Times (11/18/83), the newest strategy is a government ad campaign to push the additional consumption of milk products, even though such ads are in direct opposition to other government campaigns that warn of the hazards of consuming too much fat. Government warehouses now bulge with 1.3 billion pounds of dried milk, 400 billion pounds of butter, and 900 million pounds of cheese. By the way, this is not meant as an attack on the dairy industry. I think dairy farmers are some of the hardest-working individuals in our culture. But that does not mean that I will continue to use their product if I find it does not support me in being my best physically. I used to be just the way you may be now. Pizza was my favorite food. I didn't think I could give it up. But since I have, I've felt so much better there's not a chance in a million I'll ever go back. Trying to describe the difference is like trying to describe the smell of a rose to someone who has never smelled one. Maybe you should try smelling that rose before you make a judgment about it. Try eliminating milk and limiting your intake of other dairy products for thirty days and judge by the results you feel in your body. --- GEcho 1.00/beta+ * Origin: Helix - Intentional Future - Seattle - (206)783-6368 (1:343/70) @PATH: 343/70 300 138/112 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2532) Wed 17 Mar 93 11:26 By: Scott Parks To: All Re: Iron: Absorbing Absorption Facts St: ------------------------------------------------------------------------ @MSGID: 1:343/70 2ba70b05 @PID: GE 1/b28+ From: taltar@beaufort.sfu.ca (Ted Altar) ABSORBING ABSORPTION FACTS People who use food nutrient charts to try to determine if they are meeting RDA's of iron or not should be cautioned that the actual percent of iron absorption is not simply dependent upon the total amount of iron provided by the diet. Again, biological need can increase absorbability by fourfold and decrease loss to 1/3. There are also important interactions occur between foodstuffs affecting the absorption of the available iron in the diet. The most important is VITAMIN C (ascorbic acid). It turns out that vitamin C is a very powerful enhancer for the absorption of non-heme iron. The differences of absorption between heme and non-heme iron narrows when we consider that non-heme iron is often accompanied by the concomitant ingestion of vitamin C, especially by vegetarians who consume more foodstuffs with vitamin C. Surveys of vegan diets show them to have average 45% MORE vitamin C than those consuming an omnivore diet. Indeed, there have been no reports of C deficiency among vegans. range(mg/daily) average (mg/daily) vegans 137 - 210 162 ominovres 78 - 153 mg/daily 112 [from Carlson et al, 1985 See als Sanders & Key, 1987;Rana & Sanders, 1986] As one iron researcher (Monsen, 1982) concluded: It may be that the most useful and readily found therapy for iron deficiency will be dietary ascorbic acid which has the capability of increasing the rate of nonheme iron absorption several fold" Also, with respect to vegetarians depending upon non-heme iron, we have to keep in mind that absorption for this variety is dramatically increased by the presence of vitamin C. Hence, by adding simply 60 mg of vitamin C to a meal of rice, one more than triples the absorption of iron. To take another example, by simply having, say, an equivalent amount of papaya to one's eating some corn, the iron absorbed from that corn is increased fivefold. Thus, dark leafy vegetables are a good source of iron when we also consider that they are also rich sources of vitamin C. A "high availability diet would be one containing 75 mg of vitamin C. A medium availability meal would be one containing 25 to 75 mg of vitamin C. Taking more than 75 mg at any one meal does not increase any further the absorption of iron. Critic acid also independently increased the absorption of non- heme iron. Finally, dairy products and products containing tannins appear to block iron absorption. This may explain in part why vegan women seem to have a better iron status than lacto-vegetarian women. Here are some more factors (from Bezkorovainy, 1980) to qualify any simplistic view that view about liver, for instance, is the world's single best source of iron: 1. "as the level of iron in the diet increases, the proportion of iron that is absorbed decreases; however, the absolute amount increases." (p. 93) 2. Switching "from a low- to a high-iron diet reduces absorption, and from a high- to a low iron diet increases absorption" 3. "Animal sources, because of their high heme content and possibly other factors, are generally, but NOT ALWAYS, better utilized than plant sources" (p. 94). 4. Fructose enhances iron absorption, sucrose and starch have no effect, glucose reduces absorption and iron stores the in liver and spleen. (hence fruit or fruit juices improve absorption both because of the vitamin C they provide as well as the fructose content). 5. dairy products (milk or cheese) & eggs decrease absorption. (e.g., the phosphoprotein of egg yolk binds iron and prevents its utilization) 6. Of the vegetable sources, the best absorption is from soybeans (either with iron in the soybean or outside the soybean) 7. Tannins (as found in tea) reduce non-heme iron absorption to about 1/3 8. Other factors that decrease absorption include: coffee most (but not all) phytates EDTA (used as a preservative in a number of foods) phosvitin in egg yolks calcium phosphate salts (strongly chelates with the iron making it insoluable) excess intestinal alkali too rapid an intestinal transit time Regards, ted --- GEcho 1.00/beta+ * Origin: Helix - Intentional Future - Seattle - (206)783-6368 (1:343/70) @PATH: 343/70 300 138/112 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2531) Wed 17 Mar 93 11:24 By: Scott Parks To: All Re: Iron: Def. Of Iron Deficiency St: ------------------------------------------------------------------------ @MSGID: 1:343/70 2ba70a83 @PID: GE 1/b28+ From: taltar@beaufort.sfu.ca (Ted Altar) DEFINITION OF IRON DEFICIENCY Some of you may wish to skip this section, as here we introduce some technical terms. The short and fast of this discussion is that there really, according to the RDA, 10th edition, "currently there is no single biochemical indicator available to reliably assess iron status in the general population" There are 3 common approaches that have been used in the literature: 1. Serum ferritin model. Abnormal levels must be found in two of the following blood indicators: Serrum ferritin, transferrim saturation and erythrocyte protoporphyrin (normal immature red blood cells) 2. Mean cell volume. Same as above except mean cell volume is substituted for serrum ferritin 3. Mean cell Hemoglobin. Defined as the corpuscular hemoglobin levels. The normal range is The World Health Organization has "operationally defined" iron anemia in terms of hemoglobin levels: hemoglobin (g/dl) males over 14 < 13 females over 14 < 12 pregnant woman < 11 1st trimester " " < 10.5 2nd " " " < 11 3rd " Range for normal hemoglobin levels is quite broad: normal hemoglobin range (g/dl) men 13 - 16 women 12 - 16 Also, the actual deficit of hemoglobin may vary considerably among those below these provisional cut-offs. It is important to keep in mind that the ability to absorb dietary non-heme iron is sensitive to the iron status of the body (this is differential absorption does not occur to nearly the same extent with the heme iron from meat). As stores are reduced, absorption is greatly increased. Now, reduced stores is not full blown iron deficiency anemia. Far from it. In fact, there are several stages, according to Bezkorovaniy (1980) in the development of iron deficiency and finally iron deficiency anemia proper: stage clinical measure Mildly decreased - bone marrow smear iron stores Moderate to severe - increased absorption reduction of stores - decreased serum ferritin - decreased % transferrin saturation Iron deficiency - decreased serum iron - increased TIBC Iron Deficiency Anemia - decreased hemoglobin - decreased hematocrit Sorry for the technical details about the clinical measures of when a certain stage has been reached, but these terms are important as we look as some research on this topic. Here are some definitions: transferrin is a transfer and storage molecule of iron that has been converted to ferric state and complexed with protein like apoferritin that acts as a shell to trap the iron. Hematocrit is a measure of the percentage of cell volume to the volume of whole blood hemoglobin is content of hemoglobin (the oxygen carrier protein) in the blood mean corpuscular volume is the average cell volume. According to the RDA, 10th edition, there are 3 stages of "impaired iron status" (note that we are not yet talking about "iron deficiency" until we reach the 3rd stage): stage 1: - plasma ferritin < 12 ug/liter - no functional impairment stage 2: - red cell protoporhyrin levels elevated - transferrin saturation reduced to < 16% - work capacity performance may be impaired stage 3: - iron deficiency anemia - total blood hemoglobin levels are reduced below normal values - severe anemia characterized by small red blood cells (microcytosis) with low hemoglobin concentrations (hypochromia). So, if one is worried about iron anemia, one must go and get a blood test and keep in mind that there are degrees of "deficiency". Regards, ted --- GEcho 1.00/beta+ * Origin: Helix - Intentional Future - Seattle - (206)783-6368 (1:343/70) @PATH: 343/70 300 138/112 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2530) Wed 17 Mar 93 11:24 By: Scott Parks To: All Re: Iron: Losses Between the Sexes St: ------------------------------------------------------------------------ @MSGID: 1:343/70 2ba70a68 @PID: GE 1/b28+ From: taltar@beaufort.sfu.ca (Ted Altar) IRON ANEMIA With a severe anemia the oxygen transport of the blood is compromised and one's ability to exert oneself physically would also be impaired. Fatigue and loss of stamina can also be due or compounded by a cellular enzyme dysfunction. Less severe depletion has been thought to include also irritability, lassitude, impaired performance on certain cognitive tasks (particularly for children), an altered catecholamin metabolism or a lowered body temperature (Hunt & Groff, 1991). The most frequent cause of iron-deficiency anemia in males is chronic bleeding, usually from the GI tract. Ulcer sufferers take note. For women it is pregnancy In general, four populations are particularly at thought to be at a higher risk for inadequate dietary iron intake: 1. infants & young children (6 mos. to 4 years) due to low iron content of milk and other preferred foods, rapid growth rate, and small reserves. 2. adolescents in their early growth spurt because of rapid growth and needs of expanding red-cell mass 3. females during childbearing years because of menstrual iron losses 4. pregnant woman because of their expanding blood volume, demands of fetus and placenta, plus blood losses to be incurred in childbirth. There are different models for assessing iron status and debate still continues as to which one is best. According to the Second National Health and Nutrition Examination Survey (NHANES II) of the U.S. population (1976 - 1980), the prevalence of impaired iron status ranged as follows: RANGE OF IRON DEFICIENCY DEPENDING ON MODEL USED 1 - 6% of the total population 9% of children aged 1 -2 years 4 - 12% of males aged 11 - 14 5 -14% of females ages 14 - 44 It is generally thought that haemoglobin levels (amount of a iron-bound oxygen carrier protein in the blood) is one way to indicate iron status and the likelihood of anemia being present(Victor Herbert, 1987).: haemoglobin men < 13 g/l women < 12 g/l The BMA (Brit. Medical Association), however, stated in 1986 that hameoglobin levels as low as 11 g/l are NOT significant to health and that the importance of maintaining haemoglobin at the previously recommended high levels has been exaggerated. [see DIET, NUTRITION & HEALTH, London: BMA, 1986.] T Regards, ted --- GEcho 1.00/beta+ * Origin: Helix - Intentional Future - Seattle - (206)783-6368 (1:343/70) @PATH: 343/70 300 138/112 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2529) Wed 17 Mar 93 11:23 By: Scott Parks To: All Re: Iron: Anemia St: ------------------------------------------------------------------------ @MSGID: 1:343/70 2ba70a47 @PID: GE 1/b28+ From: taltar@beaufort.sfu.ca (Ted Altar) TOLERATED LOSSES OF IRON BETWEEN THE SEXES Adult males lose 1 mg of iron daily, two thirds of this as desquamated epithelium and secretions from the gut while most of the other one third is loss in urine and skin growth. In people with low iron status, the body attempts to better conserves its iron so that only about .5 mg is lost daily. Iron stores in males are about 900-1000 mg. During the childbearing years adult females lose about 1.5 mg daily as averaged over the month. The additional 15 mg per month (ranges, 3-80) comes from menstrual bleeding. With pregnancy the total loss of additional iron is about 800 mg. In the adult female approx. 300 mg are stored. This lower storage is due to the lower intake and greater losses of iron. Bezkorovainy (1980) reports that various surveys have shown that 10-30% of adult woman have no measurable iron reserves even in countries with iron fortification problems. Such a condition alone, however, is not full-blown iron deficiency. During the later stages of pregnancy, the absorbability of dietary iron also increases. The normal omnivore or vegetarian diet would seem provide sufficient total iron to more than replace losses. Of course, not of that dietary iron is absorbed but absorbability is, as we have seen, quite variable and is dependent on bodily need and such things as the presence of vitamin C in the diet . Since the average diet contains 6 mg of iron per 1000 kcal, adult males should be able to obtain a positive balance with an absorption rate of only 5% of what is consumed. This absorption will increase up to 20% in iron deficient individuals, hence men can tolerate losses of approximately 3.5 mg dally without becoming progressively anemic. In woman, the balance however is more difficult to maintain due to an increased loss. The average woman consumes about 10-12 mg of iron daily and its their absorption being on about 12-15%, woman can therefore only tolerate about a 2 mg daily loss of iron. Regards, ted --- GEcho 1.00/beta+ * Origin: Helix - Intentional Future - Seattle - (206)783-6368 (1:343/70) @PATH: 343/70 300 138/112 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2528) Wed 17 Mar 93 11:22 By: Scott Parks To: All Re: Iron: RDA's St: ------------------------------------------------------------------------ @MSGID: 1:343/70 2ba70a28 @PID: GE 1/b28+ From: taltar@beaufort.sfu.ca (Ted Altar) RECOMMENDED DAILY ALLOWANCES In order to maintain one's iron status males need only absorb 1 mg of iron per day and fertile females need about an extra .5 mg. Not all of the dietary iron one consumes, however, is absorbed. Hence we must eat more iron than we actually need. Amer. RDA for Iron AGE IN YEARS (mg/daily) Males 0-.5 6 mg .5 - 10 10 11-18 12 19 - 50+ 10 Females 0-.5 6 mg .5 - 10 10 11 - 50+ 15 51+ 10 pregnant 30 lactating 15 According to the RDA, 10th edition: "From the available data, it seems reasonable to conclude that a daily intake of 10 to 11 mg of iron form typical U.S. diets is sufficient for most women. Those with high menstrual losses appear to compensate for those losses by improved absorption of dietary iron, since the prevalence of iron deficiency anemia in that group is quite low." [p. 200] The British RDAs for iron are 6-12 mg for children and adolescents, 10 mg for men and 10-12 mg for women. Now, please do not go mindless trying to assess your iron status by calculating how much iron is in your foods according to some tables and than seeing if you meet precisely the RDA's. You won't, and even if you are slightly below, there is no cause for alarm, nor if you are above is there reason for complete complacency. A number of factors enter in to make this issue more complex, the least of which you must also take into account are the factors affecting absorption and the risk of iron overdoses via supplementation or too much liver. More of this latter. For now, consider the following warning by a noted researcher on dietary iron (Emery, 1991): Possibly, as discussed in the previous chapters, while decreasing the risk of classical iron-deficiency symptoms, the current RDA for iron is increasing the risk of infection. In this respect, nutritionists have lowered their RDAs for iron over the past decade -- 40% lower in newborn infants and 17% lower in adult females in 1989 as compared to 1980. Certainly, the physiology of these groups has not changed, which leads one to wonder about the accuracy of these values. Nutritionists may correctly respond that values in chemical tables have also been subject to change. Even atomic weights of the elements are revised from time to time. Nevertheless, the fundamental difference is that the latter values are merely reported, not recommended. No value judgment is placed on reported atomic weights. One should be far more cautious in giving recommendations than in reporting measured values, especially to unaware lay people whose health is at stake. The use of the word "recommend" is misleading. I foresee a continuing downward trend of RDAs for iron and an upward trend for Vitamin C as more hard data become available. [p. 102 -3] Regards ted --- GEcho 1.00/beta+ * Origin: Helix - Intentional Future - Seattle - (206)783-6368 (1:343/70) @PATH: 343/70 300 138/112 13/13 151/1003 3641/1 ------------------------------------------------------------------------ (2338) Wed 10 Mar 93 23:06 By: Fred Towner To: La Voz de Revolucion Re: Pt 1/2: REALITIES 1989 St: 2337<>2463 ------------------------------------------------------------------------ @MSGID: 1:134/73 2b9e7568 Answering a msg of <28 Feb 93>, from La Voz de Revolucion to All: Well "Voice", as it is obvious that you are a nutritional expert, the following will be "old hat" to you, so I'll post it here for those who may have a real interest in the facts of nutrition. ---------------------------------------------------------------------- Recommended Dietary Allowances ---------------------------------------------------------------------- Name: Average adult male Age: 42 yrs. Sex: Male Weight: 182 lbs. Height: 5 ft. 11 in. Moderately Active Calories 2807 * Vitamin B6 2 Mg Protein 66.2 G Vitamin B12 2 Mcg Carbohydrates 407 G ** Folacin 200 Mcg Dietary Fiber 28.1 G # Pantothenic 7 Mg * Fat-Total 93.6 G ** Vitamin C 60 Mg Fat-Saturated 31.2 G ** Vitamin E 10 Mg Fat-Mono 31.2 G ** Calcium 800 Mg Fat-Poly 31.2 G ** Copper 2.5 Mg * Cholesterol 300 Mg ** Iron 10 Mg Vit A-Carotene RE Magnesium 350 Mg Vit A-Preformed RE Phosphorus 800 Mg Vit A-Total 1000 RE Potassium 2000 Mg * Thiamin-B1 1.4 Mg Selenium 70 Mcg Riboflavin-B2 1.68 Mg Sodium 2400 Mg * Niacin-B3 18.5 Mg Zinc 15 Mg ---------------------------------------------------------------------- * Suggested values; within recommended ranges ** Dietary Goals # Fiber = 1 gram/100 kcal Analysis Progam by ESHA Research _ _ _O_/_ _C_u_t_ _H_e_r_e_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ O \ I wonder how close the Voice manages to come to this during his daily munching of garlic laced tofu? Oh gee, did I say tofu? Tofu ---------------------------------------------------------------------- Items analyzed: Code 1 cup Tofu (soybean curd-reg) 638 ---------------------------------------------------------------------- Weight: 248 Grams ( 8.75 oz.) Water weight: 210 G Calories 188 Vitamin B6 .116 Mg Protein 20 G Vitamin B12 0 Mcg Carbohydrates 4.66 G Folacin 37.2 Mcg Dietary Fiber 2.98 G Pantothenic .168 Mg Fat-Total 11.9 G Vitamin C .248 Mg Fat-Saturated 1.71 G Vitamin E 8.4 Mg Fat-Mono 2.62 G Calcium 260 Mg Fat-Poly 6.7 G Copper .478 Mg Cholesterol 0 Mg Iron 13.3 Mg Vit A-Carotene 22.4 RE Magnesium 254 Mg Vit A-Preformed 0 RE Phosphorus 240 Mg Vit A-Total 22.4 RE Potassium 300 Mg Thiamin-B1 .2 Mg Selenium 3.56 Mcg Riboflavin-B2 .128 Mg Sodium 17.4 Mg Niacin-B3 .484 Mg Zinc 1.98 Mg ---------------------------------------------------------------------- Calories from protein: 39% Poly/Sat = 3.9:1 Calories from carbohydrates: 9% Sod/Pot = 0.1:1 Calories from fats: 52% Ca/Phos = 1.1:1 CSI = 1.7 Analysis Progam by ESHA Research _ _ _O_/_ _C_u_t_ _H_e_r_e_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ O \ My goodness! Can you believe it? 52% calories from FATS!!! Well "Voice", I guess you'd better strike that stuff off your diet. No telling how much harm that's going to do to you! Fred, VE6XX --- GoldED 2.40 * Origin: The Messhall BBS (1:134/73) @PATH: 134/73 1 209/209 13/13 151/1003 3641/1 rec.food.veg #24498 (2 + 122 more) [1] From: howard@iscsvax.uni.edu [1] Tofu in Mushroom Cream Sauce Date: Fri May 28 18:49:22 EDT 1993 Organization: University of Northern Iowa Lines: 52 Tofu in Mushroom Cream Sauce About a 10-12 ounce block of tofu (the coarse kind works better than the Japanese tofu) about 2 cups vegetable broth (or water mixed with vegetable broth seasoning) wheat flour for dredging the tofu slices 1 tablespoon soy oil 1 tablespoon soy oil (olive oil or corn oil will change the taste) 1/4 cup water 10 ounces of mushrooms, chopped 1 bunch green onions, ends discarded and chopped to about 1 inch lengths 1/2 teaspoon salt --MORE--(39%) 1 clove garlic a handful of chopped fresh parsley leaves lots of freshly ground pepper to taste 1/2 cup white wine 1 cup soymilk 1 tablespoon cornstarch A couple of days before you will cook this, put a block of tofu in the freezer in a freezer container. About 24 hours before you cook, take the tofu out of the freezer. Pour the vegetable broth over it, and put it in the refridgerator to marinate. Once the tofu has thawed, cut it into slices and return to the marinade for at least a few more hours. When you are ready to cook, heat the oil in a saucepan. Take the slices of tofu out of the marinade and dredge in wheat flour. Then fry until golden brown, turn and fry the other side. Place on a dish and set aside. In the same saucepan, add more oil and the water. Add the mushrooms, green onions, garlic, parsley, salt and pepper and saute until the mushrooms --MORE--(80%) are soft. Mix the wine, soymilk, and cornstarch together until there are no lumps. Add to the saucepan and stir until mixture thickens. Then carefully place the tofu slices back in the saucepan. Cover, reduce the heat, and simmer about a minute. Serve the tofu slices with the mushroom mixture on top. Serve with a steamed green vegetable, such as asparagus, and a french-style bread. -Mary Howard End of article 24498 (of 24522)--what next? [npq]