Wisconsin Nutrition Education Program Creative Cooking

Transcription

1 B3485 Wisconsin Nutrition Education Program Creative Cooking

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3 B3485 Creative Cooking Contents Page Creative Cooking...1 Cooking from a recipe...2 Measuring...3 Cooking substitutes...4 Kitchen tools...6 Cooking terms...7 Cooking with herbs and spices...8 Changing a recipe...10 Conserve nutrients when you cook Create a one-dish meal Convenience foods...13 Safety in the kitchen...14 In case of fire!!!...15 Energy-wise ways for your refrigerator...16 Energy-wise ways for your stove...17 Microwave cooking...18 Recipes...23 Recipe index...33 University of Wisconsin-Extension Cooperative Extension Family Living Programs, 1996

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5 Creative Cooking Creative Cooking means Cooking from a recipe instead of using expensive convenience foods. Changing a recipe to use foods you have on hand. Changing a recipe to make it healthier, yet tasty. Conserving energy when you cook. Conserving nutrients when you cook. Fixing familiar foods a new way. Trying new foods. 1

6 Cooking from a recipe Cooking or baking from a recipe will help make sure you have tasty and attractive food when you serve it. New recipes can add variety to your meals. Recipes can give you ideas for new ways to fix favorite foods. Ask yourself these questions when you are choosing a recipe: Do I have enough time to make this recipe? With a little planning, even time-consuming recipes can be used by busy cooks. For example, if a casserole recipe calls for cooked rice, you can cook rice the night before. Refrigerate the cooked rice until you are ready to put the casserole together. Do I have the pans and kitchen tools I need? Or Do I have pans or kitchen tools I can use instead? Many items you have around the house can be used instead of purchased kitchen tools (see page 6). Do I have all the ingredients listed in the recipe? Or Do I have an ingredient that can be substituted for one I don t have? Most recipes can be prepared with a variety of ingredients. New and delicious recipes often result when creative cooks use ingredients they have on hand in place of similar ingredients listed in a recipe (see pages 4-5). 2

7 Measuring Measuring ingredients correctly will help your recipes turn out right. Measure over an empty plate so spills are easy to clean up. Dry ingredients flour, sugar, corn meal, solid shortening: Stir or fluff flour or powdered sugar before measuring. Spoon a dry ingredient into a measuring cup that holds the amount you need when filled to the rim. Level off the dry ingredient with the flat side of a knife or spatula. Liquid ingredients water, milk, vegetable oil, syrup: Pour a liquid into a marked, see-through container or measuring cup. Check at eye level to make sure the correct amount is measured. Note: Cup is often abbreviated as C. in recipes. Small amounts of ingredients salt, baking soda, spices, flavorings: Amounts less than 1 4 cup are usually measured in measuring spoons. Note: Tablespoon is often abbreviated as Tbsp. or T. in recipes. Teaspoon is often abbreviated as tsp. or t. Measuring equivalents 1 4 cup = 4 Tablespoons 1 3 cup = 5 Tablespoons plus 1 teaspoon 1 2 cup = 8 Tablespoons 2 3 cup = 10 Tablespoons plus 2 teaspoons 3 4 cup = 12 Tablespoons 1 cup = 16 Tablespoons 1 Tablespoon = 3 teaspoons 2 Tablespoons = 1 fluid ounce 1 cup = 8 fluid ounces 1 cup = 1 2 pint 2 cups = 1 pint 4 cups = 1 quart 4 quarts = 1 gallon 3

8 Cooking substitutes If you don t have: Baking powder (1 teaspoon) Use: 1 4 teaspoon baking soda plus 3 4 teaspoon cream of tartar Bread crumbs, dry ( 1 4 cup) 1 4 cup crushed cereal crumbs or crackers Broth, beef or chicken 2 beef or chicken bouillon ( ounce can) cubes plus 2 cups water Brown sugar (1 cup) Buttermilk (1 cup) Cake flour (1 cup) 1 cup white sugar plus 2Tablespoons molasses 1 Tablespoon lemon juice or vinegar plus milk to make 1 cup Stir and let stand 5 minutes. Or use 1 cup plain yogurt. 1 cup all-purpose flour minus 2 Tablespoons Chocolate, unsweetened 3 Tablespoons unsweetened (1 ounce square) cocoa plus 1 Tablespoon butter or margarine Cornstarch (1 Tablespoon) Garlic (1 clove) Honey (1 cup) Milk, fluid (1 cup) Molasses (1 cup) Pancake syrup (2 cups) 2 Tablespoons all-purpose flour 1 8 teaspoon garlic powder cups sugar plus 1 4 cup liquid or 1 cup corn syrup or 1 cup molasses 1 3 cup nonfat dry milk plus 1 cup water Stir well. 1 cup honey or sorghum syrup or dark corn syrup 1 2 cup brown sugar, cup water and teaspoons cornstarch Cook until slightly thickened. 4

9 If you don t have: Use: Sour cream (1 cup) Sour milk (1 cup) Sugar (1 cup) Tomatoes, cut up (16 oz. can) Tomato juice (1 cup) Tomato sauce (15 oz. can) Vegetables (16 oz. can), drained 1 cup plain yogurt or 1Tablespoon vinegar or lemon juice mixed with milk to make 1 cup 1 Tablespoon lemon juice or vinegar plus enough milk to make 1 cup Stir well and let stand 5 minutes. 1 cup packed brown sugar or 3 4 cup honey and reduce liquid in recipe by 1 4 cup. 3 medium tomatoes, cut up 1 2 cup tomato sauce plus 1 2 cup water 6 oz. can tomato paste plus 1 cup water 2 cups cut-up fresh vegetables, cooked and drained Vegetables, frozen cups cut-up fresh vegetables, (10 oz. package), cooked cooked and drained Yeast, dry (2 1 4 Tablespoon) 1 package dry yeast or 1 compressed yeast cake 5

10 Kitchen tools Let s look at the Kitchen tools list below. Circle the tools you already have in your kitchen. Next, place a check ( ) next to those items you don t own now, but would like to have in your kitchen. Look at the Tools ideas listed across from each kitchen tool. You can use these in place of the kitchen tools listed. Items I d Kitchen tools like to have Tool ideas Measuring cup Marked jar or baby bottle Colander or strainer Pan with lid Cookie sheet Bottom side of cake pans Rolling pin Smooth bottle or heavy drinking glass Potato masher 2 forks Measuring spoons Regular teaspoon and tablespoon Tea kettle Pan Mixing bowls Deep kettle or pan Cutting board Sturdy plate Pie pan Flat cake pan Round cake pan Square or oblong pan Biscuit or cookie cutters Lids, jar or glass rims Soup ladle Cup with handle Cooling rack Oven rack Roasting pan Any pan or skillet that can be used in oven with cover (or cover with foil) Wire whisk 2 forks or jar with tight lid Pot holders Folded dry towels Grater Potato peeler When you are ready to buy kitchen tools, look at garage or rummage sales and second-hand stores to save money. 6

11 Cooking terms Braise: Broil: Cream: Cut: Dice: Fold: Grate: Knead: Marinate: Mince: Parboil: Poach: Roast: Sauté: Simmer: Steam: Stir: Stir-fry: Whip: To brown meat in a small amount of fat, then cook slowly in a covered container with a small amount of liquid. To cook under direct heat. To mix one or more foods until soft and well combined. To mix fat into dry ingredients using two knives or a pastry blender. To cut into cubes. To combine by slicing through the mixture, then sliding the spatula across bottom of the bowl to turn mixture over. To rub foods against grater to cut or shred into small pieces. To mix dough by folding, pressing together and stretching. To allow food to stand in an oil and acid mixture (marinade) to add flavor or tenderize. To cut or chop into very small pieces. To boil until partially cooked. To cook food by slipping it into a hot liquid. To bake. To cook in a small amount of fat, over medium heat. To cook in liquid below the boiling point. A liquid is simmering when bubbles form slowly and break just below the surface, at about 185 F. To cook using steam. To mix with a circular motion. To cook over high heat in a small amount of fat while stirring food rapidly. To beat rapidly to add air. 7

12 Cooking with herbs and spices Herbs are the leaves of plants. Spices are the roots, bark, seeds or fruit of plants. Herbs and spices can add flavor and variety to your food. Use a little at first; add more when you are sure you like the flavor. Herbs and spices lose flavor and can spoil or get buggy if kept in the cupboard longer than a year. If you use herbs and spices slowly, buy small containers, or store them in the freezer. Herbs Uses Basil Bay leaves Marjoram Oregano Parsley Rosemary Tomato and egg dishes, stews, soups and salads Tomato dishes, fish and meat dishes Egg and cheese dishes, meats, fish, poultry and vegetables Chili, Italian dishes, omelets, beef stew, meat-loaf, pork, and vegetables like broccoli or stewed tomatoes Meat, soup or vegetable dishes Adds color. Egg dishes, meats, fish, soups and stews, and vegetables Thyme Fish, poultry or meats, soups or stews Tastes good in vegetable salads. Seasoning your food with less salt Try using herbs and spices to season your food. You may find that you can cut down the amount of salt you use. Some seasonings contain salt and/or sodium. Use these sparingly: celery salt garlic salt monosodium glutamate (MSG) onion salt seasoned salt soy sauce Many seasoning mixtures contain a lot of salt Read the label! 8

13 Cooking with herbs and spices, continued Spices Allspice Black pepper Celery seed Chili powder Cinnamon Cloves Cumin Garlic Italian seasoning Nutmeg Paprika Pumpkin pie spice Uses Apple dishes, sweet potatoes, salads, squash, breads and sausages Tastes like cloves, cinnamon, and nutmeg. Meats, casseroles, vegetables and soups Other ground peppers: cayenne, white. Juices, soups, salads, vegetables, pot roasts, poultry, rolls and biscuits Chili, bean and rice dishes French toast, fruit and fruit salads, sweet potatoes, pumpkin and squash, puddings and apple desserts, ham or pork chops Whole cloves on ham or pork roasts Use ground cloves to season pear or apple desserts, beets, beans, tomatoes, squash and sweet potatoes. Mexican bean and rice dishes, enchiladas, baked items, eggs, marinades, chili and tomato sauces Mexican, Italian and Oriental dishes, and salad dressings Can be used fresh, or dried as garlic powder. Italian dishes such as spaghetti A mixture of marjoram, oregano, basil and rosemary. Cooked fruits, pies and desserts, baked items, spinach, eggnog and French toast Stew, chicken, fish, potatoes and rice Adds red color. Sauce for pork, French toast, yellow vegetables and pumpkin pies A mixture of cinnamon, nutmeg, cloves and ginger. 9

14 Changing a recipe Anne s friend gave her a recipe for Hamburger Stroganoff. She is not sure she has everything she needs to make it. Help her decide what changes she could make in the recipe: To use less expensive ingredients she might have on hand, and To make the recipe healthier for her family. Changes Anne could make: In place of ground beef, Anne could use In place of beef broth, Anne could use Hamburger Stroganoff Makes 6 servings 420 calories and 18 grams of fat per serving 1 pound ground beef 1 cup beef broth 1 cup chopped onion 1 2 pound fresh mushrooms, cleaned and sliced (optional) 1 Tablespoon cornstarch 1 2 cup sour cream 1 2 teaspoon paprika 1 4 teaspoon garlic powder 3 cups cooked rice or noodles Brown ground beef in large fry pan. Drain fat. Add beef broth, chopped onion and mushrooms. Cook over medium heat until vegetables are tender. Meanwhile, mix cornstarch with 1 4 cup cold water. Add cornstarch mixture to meat, vegetables and broth, stirring constantly. Cook over low heat until thickened. Combine sour cream with paprika and garlic powder. Add sour cream to meat mixture, stir and heat. Serve over cooked rice or noodles. In place of fresh mushrooms, Anne could use In place of cornstarch, Anne could use In place of sour cream, Anne could use Anne could omit these ingredients: Some possible answers are on page

15 Conserve nutrients when you cook. No matter how careful you are, cooking destroys some nutrients. You can conserve most of the vitamins and minerals if you follow these guidelines: Boil or steam vegetables whole or in large pieces. Cook vegetables with peels on so fewer vitamins will be lost. Cook vegetables in as little water as possible. Use leftover vegetable cooking water in soup or stew. Cook foods for the shortest time possible, and only until they are just done. Cover cooking pans to shorten cooking times. Cook foods just before serving. Don t leave vegetables standing in water before or after cooking. Stir-fry foods quickly to conserve vitamins. Deep-fat frying at high temperatures destroys many vitamins. Cooking methods for vegetables Circle the foods below that are prepared in ways that conserve most of the nutrients: Boiled diced beets Steamed cauliflower French fried potatoes Microwaved whole green beans Stir-fried broccoli Baked potatoes 11

16 Create a one-dish meal. Vegetables Chicken, fish, meat, eggs, dried beans or peas Liquid ingredients Bread rice or pasta about cups to 2 cups 1 to cups 1 to cups mixed vegetables tuna fish cheese sauce bread, cubed tomatoes canned meat white sauce cooked rice corn green beans cooked and cubed: acorn squash zucchini potatoes broccoli peas cabbage cooked meat: chicken hamburger lean sausage pork turkey hard cooked eggs cooked lentils cooked split peas cooked navy or pinto beans cream soups: broccoli celery chicken mushroom cheese soup tomato soup tomato sauce shredded cheese plus milk evaporated milk cooked macaroni cooked spaghetti cooked noodles cooked barley cooked bulgar Prepare a one-dish meal by following these steps: 1. Choose one or more ingredient(s) from each list above. 2. Add other optional ingredients you like for flavor: onions, spices, herbs. 3. Mix ingredients together. 4. Bake: Place ingredients in a covered casserole dish. Add optional toppings: bread crumbs, cracker crumbs, Parmesan cheese. Bake at 350 F for 45 minutes. Uncover last 15 minutes to brown topping. Serve hot. Or Cook on top of stove: Place ingredients in a large skillet. Simmer on top of stove until bubbly. Serve hot. 12

17 Convenience foods Lots of busy families use convenience foods. Some convenience foods are low in cost and save work and preparation time. Other convenience foods are expensive and save little time in the kitchen. Low-cost convenience foods frozen juice concentrates dry pancake mix cake mix spaghetti sauce dry macaroni and cheese mix plain frozen vegetables canned fruits and vegetables Master Mix See recipe on page 24. High-cost convenience foods coating mix for meats meat helpers frozen pancake batter instant hot cereals seasoned rice or pasta and sauce mixes frozen vegetables with sauce frozen dinners ready-to-use frosting Meat Helper Home Style Makes 5 servings 346 calories and 17 grams of fat per serving 3 4 pound ground beef or turkey 1 Tablespoon chopped onion 1 2 teaspoon salt 1 4 teaspoon pepper 1 2 cup chopped celery (optional) teaspoon brown sugar 1 can (8 ounces) tomato sauce or 1 cup canned tomatoes, chopped 1 cup noodles, dry 3 4 cup water 1 2 cup shredded Colby or Cheddar cheese or 1 3 cup grated Parmesan cheese Brown ground meat and onion in a large skillet. Drain fat. Add salt, pepper, celery, brown sugar, tomato sauce or chopped tomatoes, noodles and water to the ground meat and onions. Stir. Bring to a boil, then cover. Reduce heat to low and cook for 15 to 20 minutes, until noodles are tender. Stir once or twice. Sprinkle the shredded cheese over all. Simmer 10 minutes, until cheese is melted. Serve. Remember: You are better able to control the amounts of fat, salt and sugar in a food if you prepare it yourself. Coating mixes and meat helpers can be prepared at home for less than the cost of a mix. 13

18 Safety in the kitchen Tilt and lift the cover of a pan containing hot food away from you to prevent burns from the steam. When taking food from the oven, use a pot holder in each hand, and keep small children away. When cutting food, always cut away from yourself. When stirring, steady the pan by holding the handle with a pot holder. Stir with a wooden spoon or a spoon with a wooden or plastic handle. Turn pot handles to the side, but not over another hot burner. Don t turn the handles of pots or pans out someone may bump into them and cause spills and burns. Wet hands are slippery. Dry your hands before handling equipment. Use a step stool or sturdy chair to reach high shelves. Plug in, turn on or off and disconnect electric appliances with dry hands. 14

19 In case of fire!!! Turn the stove off right away. Cover pan with a lid to put out the fire. Or Pour salt or baking soda on the fire. Do not throw water on a grease fire. Prevent fire: Keep matches in a closed container, out of the reach of children. 15

20 Energy-wise ways for your refrigerator Vacuum the compressor and condenser units usually underneath and the coils in back of the refrigerator every 3 months. Defrost the refrigerator whenever the frost gets 1 4-inch thick. Cut down on trips to the refrigerator. Plan ahead to take several foods out at one time. Thaw frozen foods in the refrigerator. This keeps food safe, and helps cool the refrigerator. Cover the foods you keep in the refrigerator, so foods don t dry out and you don t have to defrost the refrigerator as often. Don t overcrowd the refrigerator, or line the shelves with foil air needs to circulate around food to cool it. Clean and disinfect the drip pan under the compressor every 6 months. Dust the air intake in front of the refrigerator if there is one every 3 months. Check the refrigerator door seal twice a year. Check the temperature with a refrigerator thermometer. The refrigerator should be kept between 33 and 40 F. If the freezer compartment is warmer than 0 F, use it only to store frozen food for a few weeks. 16

21 Energy-wise ways for your stove Turn down the heat when food begins to boil. Use a small amount of water in cooking save energy and nutrients. Place pan on burner before turning it on. Match the size of the pan to the burner or flame. Preheating the oven is necessary only for foods such as bread, cakes, and cookies. Keep pots and pans covered. Cook foods until they are just done. Keep the oven door closed don t open it often to check food. Bake several foods at one time. Don t cover oven shelves with foil. Keep your oven and reflector pans clean for better heating. If you have small appliances like a toaster, slow cooker or electric fry pan use them instead of your stove top or oven. If you have glass or ceramic baking dishes, use them. You can set the oven temperature 25 degrees lower. 17

22 Microwave cooking Microwave cooking is a method of heating very different from gas or electric ovens. Microwaves are extra-short radio waves made by a magnetron tube in the oven. These waves cause water inside foods to move very fast, which makes heat to cook the food. The air in the oven usually doesn t get very hot. The waves bounce around inside the microwave, passing through the food again and again. Cooking starts at the top of the food, then spreads through the rest of the food. Microwaving is quick, but does not always cook food evenly. You may find that some spots in a food will over cook, while others are not cooked enough. Foods that are high in fat or sugar bacon, sweet rolls, etc. get very hot when microwave heated. So the dish or plate they are on will also be very hot. Always use pot holders to take foods out of the microwave oven. Place your microwave on a counter or table where steam and hot air can escape through the vent. If the vent is blocked, the oven won t work right. Cooking in the microwave - General tips Use the cookbook that came with the microwave for accurate cooking instructions, or buy a microwave cookbook. The amount of time it takes to cook foods increases as the amount of food increases. For example, if one potato takes 4 minutes to bake, 2 potatoes will take about 8 minutes. To finish cooking foods without overcooking the edges, rotate the food part way through the cooking time. Foods continue to cook after you remove them from the microwave. So let them stand about 5 minutes before serving. Remove covers and wraps from heated foods very carefully. Allow steam to escape away from your hands and face. 18

23 Choosing dishes for the microwave Glass mixing bowls (such as Pyrex or Corning), measuring cups, soup bowls, pie plates and casseroles are good for microwave cooking. * Use only cookware you know to be safe for use in a microwave oven. If you buy glass, china or plastic cooking or storage containers, read the labels to see if they can be used in the microwave oven. If the label doesn t say anything about using them in the microwave, don t! Do not use dishes with metal trim or metallic paint in a microwave. Do not use aluminum foil or paper goods made from recycled paper in a microwave. Paper and Styrofoam plates or dishes should only be used to reheat foods that need less than 4minutes of cooking. Longer heating times with small amounts of food could cause the plates to catch fire. Plastic containers that are not made for microwave use may soften, melt or stain your oven. Most grocery store food jars are not made for the microwave. Microwave hints Dos: Do use the microwave to soften or melt butter or margarine. But keep the cooking times very short about 30 seconds for 2 Tablespoons. And use a large cup or dish so grease doesn t spatter all over the oven. Do melt chocolate in the microwave. Allow 1 to minutes for a 1 ounce square. Do pierce whole potatoes and apples before cooking, so they don t explode. Don ts: Don t heat infant formula or baby food in the microwave. Don t pop popcorn in the microwave unless you have a popper designed for a microwave oven, or use a microwave popping bag. Don t run the microwave when it is empty your oven could be ruined. Some people keep a cup of water in the oven just to be sure this can t happen. Don t cook eggs in their shells the eggs may explode. * Reference to products is not intended as an endorsement to exclude others that may be similar. If you use them, be sure to follow the manufacturer s current label directions. 19

24 Cooking in the microwave Microwave cooking is especially good for cooking rice, fish, ground meats and vegetables. Cooking rice Rice doesn t cook faster in the microwave, but it cooks without sticking or scorching. Use the amounts of rice and water recommended on the rice label. Put all ingredients in a large, covered microwave-safe casserole dish. Microwave on high (100%) for 3 minutes, then on defrost or low (30%) or simmer (50%) for 15 minutes. Stir, and serve. Cooking ground meats Crumble ground meat into a dish, and cover. Cook on high for 2 minutes per pound of meat. Stir, and cook 2 minutes longer. Let stand for 5 minutes, then drain off fat. Cooking fish Put the fish in a shallow dish. Cover with plastic wrap, with one corner turned back. Cook on high for 3 to 4 minutes per pound of defrosted boneless fish. Let stand 5 minutes, then serve. 20

25 Cooking vegetables Cooking vegetables in the microwave saves nutrients because of the quick cooking time and small amounts of water needed. Cooking frozen vegetables Put frozen vegetables in a covered microwave-safe dish. Add 1 or 2Tablespoons water. Microwave on high (100%). Follow times on the vegetable package. Stir frozen vegetables part way through the cooking time. Heating canned vegetables Pour the vegetables and liquid into a casserole or dish. Heat on high for 4 to 5 minutes. Cooking fresh vegetables Corn on the cob can be microwaved in the husk (remove silks before cooking), or wrapped in plastic wrap. Cook two ears on high for 6 to 7minutes. Whole white potatoes or sweet potatoes can be baked in the microwave. Scrub well and pierce with a fork. Cook on high for 4 minutes for one potato. Add 3 minutes for each additional potato. Turn potatoes half way through cooking time. Cook other fresh vegetables in a covered casserole or dish according to the chart below. Add 2 Tablespoons of water to the vegetables. Cooking fresh vegetables in a microwave oven Minutes at Vegetable Amount high (100%)* Beans, green 3 cups, cut 8-10 Broccoli 2 cups, cut 7-9 Brussels sprouts 4 cups, whole 7-9 Cabbage 1 small head, wedges Carrots 3 cups, sliced 8-10 Cauliflower cups, pieces 9-11 Spinach 3 cups 6-8 Squash, winter 1 small, halved Turnips 3 medium, cubed 8-10 Zucchini 3 cups, sliced 4-5 * Approximate cooking times listed are for a watt microwave. 21

26 Defrosting foods If the microwave has a low (30%) power setting, you can use it to thaw frozen foods. Microwave food on low (30%) for a few minutes, then let stand for a few minutes. For example, thaw for 3 minutes, let stand 3 minutes; check, and thaw more if necessary. Turn foods after each few minutes of thawing. Remove frozen foods from Styrofoam trays as soon as you can, and put them on a microwave-safe dish. After thawing foods in the microwave, cook foods right away or refrigerate. Don t refreeze the food. And don t let foods sit in the microwave when it s off bacteria will grow, and the food may become unsafe. Keep your microwave oven clean. Wipe up spilled or spattered food right away. If you don t, it will cook on the walls, and become very hard to remove. Fat spatters can even burst into flame if they aren t wiped up. Keep the door and the seals around it clean, so that it closes well. Reheating foods In general, reheat foods in singleserving amounts to keep the heating times short. Reheat meats, main dishes, leftover rice, pizza, or spaghetti on a plate loosely covered with waxed paper (or plastic wrap) to stop spattering. Stir or turn the food part way through the heating time. When you aren t sure how long to reheat a food, use a shorter time. Then test the food, and heat it longer if needed. Breads, rolls and donuts can be warmed in the microwave. Keep cooking times very short to keep them from getting tough and dry. Try 10 seconds on high for a single roll, bun or donut. 22

27 Creative Cooking Recipes Master Mix Recipes made with Master Mix Recipes to use instead of more expensive convenience foods One-dish meals Microwave recipes The number of calories and grams of fat per serving are listed for each recipe. You can use this information to help plan meals that aren t too high in fat and calories. Recipes were analyzed using 2% lowfat milk. If you use skim milk, the calories and fat in the recipe will be lower. If you use whole milk, the calories and fat in the recipe will be higher. 23

28 Master Mix Master Mix made with shortening Makes 11 cups 9 cups all-purpose flour 1 4 cup baking powder 1 Tablespoon salt cups shortening* Makes 23 cups 5 pounds all-purpose flour (about 20 cups) 1 2 cup baking powder 2 Tablespoons salt 3 cups shortening* * Choose a shortening that does not require refrigeration. Mix together thoroughly flour, baking powder and salt in large bowl or pan. Cut in shortening with pastry blender or use two knives or clean hands until mixture looks like coarse corn meal. Store in covered containers at room temperature. Master Mix made with vegetable oil Makes 10 or 11 cups 9 cups all-purpose flour 1 3 cup baking powder 1 Tablespoon salt 2 teaspoons cream of tartar 4 Tablespoons sugar 1 cup nonfat dry milk powder (optional) 1 cup oil Mix together flour, baking powder, salt, cream of tartar, sugar and dry milk. Make sure ingredients are thoroughly combined. Cut in oil with pastry blender or use two knives or clean hands until mixture looks like coarse corn meal. Store covered in plastic storage containers at room temperature or in the refrigerator. To measure the Master Mix, pile it lightly into a cup and level off with a knife. Variation: Whole Wheat Master Mix Use half whole wheat or graham flour in place of half of the all-purpose flour. Note: Whole wheat flour does not keep as well as all-purpose flour. If you use it slowly, store it in the refrigerator. 24

29 Recipes made with Master Mix Biscuits Makes 1 dozen 2-inch biscuits 95 calories and 4 grams of fat per biscuit 2 cups Master Mix 2 3 cup 2% lowfat milk Preheat oven to 450 F. Stir Master Mix and milk with a fork 25 strokes. Turn out onto lightly floured board. Knead lightly. Roll 1 inch thick. Cut out biscuits. Place on baking sheet. Bake in 450 F oven for 10 to 12 minutes. Variation: Drop Biscuits After mixing with a fork, spoon dough onto a baking sheet, one large tablespoon per biscuit. Bake the same as for biscuits. Muffins Makes 8 muffins 169 calories and 7 grams of fat per muffin 2 cups Master Mix 3 Tablespoons sugar 2 3 cup 2% lowfat milk 1 egg, beaten Preheat oven to 400 F. Add sugar to Master Mix, and mix well. Add milk to beaten egg, then add to dry ingredients. Stir quickly until flour mix is moistened. Batter will look lumpy. Spoon batter into greased muffin pans; fill two-thirds full. Bake in 400 F oven for 15 to 18 minutes. Muffins are done when a toothpick inserted near the center comes out clean. Variations: Make 10 muffins Blueberry Muffins Add 2 3 cup blueberries. Cranberry Muffins Add 2 3 cup chopped cranberries. Nut Muffins Add 2 3 cup chopped nuts. Oatmeal Muffins Add 2 3 cup quickcooking oatmeal. Apple Cinnamon Muffins Add l large apple, chopped, and teaspoons cinnamon. 25

30 Recipes made with Master Mix Oatmeal Cookies Makes 2 dozen cookies 56 calories and 1 gram of fat per cookie Pancakes Makes 12 pancakes 110 calories and 5 grams fat per pancake 2 cups Master Mix 2 eggs 1 cup 2% lowfat milk Combine milk, eggs and Master Mix. Stir until blended. Spoon batter onto hot griddle. Turn pancakes when bubbles cover the surface. Serve warm with fruit, jam or syrup. 1 cup Master Mix 1 2 cup sugar 3 4 cup uncooked oatmeal 1 2 teaspoon cinnamon 1 8 teaspoon ground cloves 3 Tablespoons water 1 egg, beaten 1 4 cup raisins or chopped nuts (optional) Preheat oven to 400 F. Combine Master Mix, sugar, oatmeal and spices. Add water to beaten egg. Then combine with dry ingredients, and mix thoroughly. Add raisins or nuts. Stir until blended. Using a teaspoon, drop on greased baking sheet 2 inches apart. Bake in 400 F oven for 10 to 12 minutes. Peanut Butter Cookies Makes 6 dozen cookies 56 calories and 3 grams of fat per cookie 3 cups Master Mix 1 cup sugar 2 eggs, beaten 1 cup smooth peanut butter 1 4 cup 2% lowfat milk Preheat oven to 375 F. Mix all ingredients together, and blend thoroughly. Shape into 1-inch balls. Place on ungreased cookie sheet. Flatten balls with a fork. Bake at 375 F for 10 to 12 minutes. 26

31 Recipes made with Master Mix, continued Coffee Cake Makes 1 pan, 9 servings 328 calories and 13 grams of fat per serving 3 cups Master Mix 1 2 cup sugar 1 cup 2% lowfat milk 2 eggs, beaten Topping: 1 2 cup brown sugar 1 2 teaspoon cinnamon 3 Tablespoons butter Preheat oven to 400 F. Add sugar to Master Mix and stir. Add milk to beaten egg, then add to dry ingredients. Stir until blended. Pour into greased 8 x 8- inch pan. Mix all topping ingredients. Sprinkle on cake. Bake in 400 F oven for 25 to 30 minutes. Gingerbread Makes 1 pan, 9 servings 280 calories and 9 grams of fat per serving Banana Bread Makes 1 loaf, 12 servings 163 calories and 5 grams of fat per serving without nuts 185 calories and 7 grams of fat per serving with nuts 1 cup mashed bananas (2 bananas) 1 3 cup chopped nuts (optional) 2 eggs 1 3 cup buttermilk or sour milk 2 cups Master Mix 1 4 teaspoon baking soda 2 3 cup sugar Preheat oven to 350 F. Combine bananas, nuts, eggs and milk. Add Master Mix, baking soda and sugar. Blend thoroughly. Pour into a greased 9 x 5 x 3-inch bread pan. Bake in 350 F oven for 45 to 50 minutes. Allow to cool about 10 minutes, then remove from pan. 3 cups Master Mix 1 2 cup brown sugar 1 teaspoon cinnamon 1 teaspoon ginger 1 4 teaspoon ground cloves 2 3 cup molasses 1 egg 2 3 cup water Preheat oven to 350 F. Add brown sugar and spices to Master Mix. Combine molasses, egg and water. Add the liquid to dry ingredients and beat at medium speed for 2 minutes with an electric mixer, or beat 300 strokes by hand. Pour into greased 8 x 8-inch pan. Bake at 350 F for 40 minutes. 27

32 Recipes made with Master Mix Pizza Makes 6 servings 390 calories and 20 grams of fat per serving 1 2 pound sausage or ground beef 2 cups Master Mix 1 2 cup 2% lowfat milk 1 cup pizza sauce or spaghetti sauce (8 ounce can) 1 cup (4 ounces) shredded Mozzarella cheese Preheat oven to 450 F. Brown sausage or beef. Drain off fat. Combine Master Mix and milk to make dough. Spread dough out on greased baking sheet or pizza pan. Push up edges to make rim to hold filling. Spread pizza sauce on dough. Sprinkle with sausage and cheese. Bake in 450 F oven for 15 to 20 minutes. Dumplings Serve with soup or stew. Makes 10 dumplings 114 calories and 5 grams of fat per dumpling Impossible Vegetable-Ham Pie Makes 1 pie, 6 servings 264 calories and 14 grams of fat per serving 2 cups fresh or frozen chopped broccoli or spinach 1 2 cup onion, chopped 1 4 cup green pepper, chopped 1 cup (4 ounces) Cheddar cheese, shredded 1 cup cooked ham, chopped cups 2% lowfat milk 3 4 cup Master Mix 3 eggs 1 4 teaspoon pepper Preheat oven to 400 F. Cook fresh chopped broccoli or spinach in a little water for about 7 minutes, or cook frozen broccoli or spinach according to directions on package. Drain. Mix together the broccoli or spinach, chopped onion and green pepper, shredded cheese and chopped ham. Place in greased 9-inch pie plate. Mix together the milk, Master Mix, eggs and pepper until smooth and well blended. Pour over other ingredients in the pie pan. Bake at 400 F for 35 to 40 minutes, until golden brown and knife inserted near the center comes out clean. Let stand 5 minutes before cutting. 2 cups Master Mix 3 4 cup 2 % lowfat milk Mix Master Mix and milk thoroughly with a fork. Drop by spoonfuls into boiling stew or soup. Cook uncovered over low heat 10 minutes. Cover, and cook 10 more minutes. Serve bowls of hot soup with the dumplings on top. 28

33 Recipes to use instead of more expensive convenience foods Easy Cheese Sauce Makes 6 servings, 1 3 cup each 104 calories and 7 grams of fat per serving 1 Tablespoon margarine or butter 2 Tablespoons flour 1 cup 2% lowfat milk 1 4 teaspoon mustard 3 4 cup (3 ounces) Colby or Cheddar cheese, shredded Melt margarine in a small sauce pan. Stir in flour. Add milk slowly, stirring until smooth. Cook and stir over medium heat until sauce thickens. Add mustard and shredded cheese, and stir until cheese is melted. Microwave directions: Place margarine in a microwave-safe bowl. Heat on high (100%) for 10 to 15 seconds. Stir in flour. Add milk slowly, stirring until smooth. Microwave on high for 1 to minutes until sauce thickens, stirring once. Add mustard and shredded cheese, and stir until cheese is melted. Crunchy Baked Chicken Makes 4 servings 225 calories and 10 grams fat per serving 1 cup instant potato flakes or buds salt and pepper or salt-free seasoning, to taste 1 egg, beaten 1 to pounds cut up chicken pieces Mix potato flakes and seasonings. Rinse chicken, remove skin and visible fat. Beat egg with a fork. Dip chicken pieces in egg, then in potato flakes. Place chicken in single layer in shallow baking dish. Bake at 375 F for 1 hour. 29 Make-Your-Own Salad Dressing Makes cups 62 calories and 7 grams of fat per Tablespoon 1 teaspoon salt 2 teaspoons sugar 1 2 teaspoon dry mustard 1 4 teaspoon pepper 1 2 cup cider vinegar 1 cup vegetable oil Combine ingredients in shaker or jar with a lid. Shake well. Refrigerate. Variations: Parmesan Add 1 4 cup grated Parmesan cheese. Red French Add 1 3 cup catsup and 1 teaspoon minced onion. Seasoned Rice Makes 6 servings 116 calories and 0 grams fat per serving 2 cups water l beef bouillon cube 1 cup uncooked rice 1 teaspoon minced parsley 1 2 teaspoon thyme 1 4 teaspoon black pepper 1 Tablespoon minced onion 1 Tablespoon chopped green pepper (optional) Heat water in a heavy 2-quart sauce pan and dissolve bouillon cube. Combine all ingredients in the sauce pan. Bring to a boil. Stir, cover and reduce heat to simmer. Cook covered for 20 to 25 minutes.

34 One-dish meals Strata Makes 6 servings 299 calories and 14 grams of fat per serving Scalloped Potatoes with Leftover Meat Makes 4 servings 288 calories and 7 grams of fat per serving 4 or 5 medium potatoes 1 medium onion 2 Tablespoons flour 1 teaspoon salt 1 4 teaspoon pepper 1 Tablespoon margarine or butter 1 cup cubed cooked meat: ham, pork or beef cups 2% lowfat milk 6 slices bread, whole wheat or white 1 to cups cooked broccoli; Or peas, green beans or spinach 1 cup (4 ounces) Colby, Cheddar or Swiss cheese, shredded 1 cup diced, cooked meat: ham, chicken or turkey 1 Tablespoon minced onion (optional) 5 eggs 2 cups 2% lowfat milk 1 2 teaspoon salt Peel and slice potatoes and onion into an 8 x 8-inch pan. Sprinkle on flour, salt and pepper. Dot with margarine. Add meat, stir lightly. Pour milk over all. Bake at 350 F for 20 minutes. Remove from oven and stir. Return to oven and bake 40 minutes longer, or until a fork slides easily into potatoes. Lightly grease bottom of 8 x 8-inch pan. Break bread into pieces. Place half of the bread in pan. Top with vegetable, cheese, meat and onion. Place remaining bread on top. In a bowl, mix eggs, milk and salt. Pour egg mixture over bread in pan. Cover. Refrigerate at least 1 hour, or overnight. Bake uncovered in a 325 F oven for 1 to hours, until lightly brown and center is firm. 30

35 One-dish meals, continued Oven Stew Makes 8 servings 312 calories and 15 grams of fat per serving pounds meat (like beef, venison or lamb), cut into 1-inch chunks 1 teaspoon salt (optional) 1 4 teaspoon pepper 1 2 teaspoon basil 1 cup (8 ounce can) tomato sauce 2 medium onions, coarsely chopped 3 stalks celery, cut in diagonal pieces 4 medium carrots, cut in 1-inch chunks 2 medium potatoes, cut in 1-inch chunks 1 cup frozen peas (optional) Combine all the ingredients except potatoes and peas in a quart casserole. Cover, and bake in 300 F oven for hours. Mix potatoes and peas into stew and bake uncovered 1 hour longer. Stir occasionally. Shepherd s Pie Makes 6 servings 356 calories and 17 grams of fat per serving with beef 322 calories and 14 grams of fat per serving with turkey 1 pound ground beef or turkey 1 small onion, chopped 1 2 teaspoon salt 1 4 teaspoon pepper cups cooked green beans 1 can (10 ounces) tomato soup 4 to 5 medium potatoes, boiled and mashed (about 3 cups mashed) 4 slices American, Colby or Cheddar cheese In a large fry pan, brown the ground meat and onion. Drain off fat. Add seasonings, green beans and tomato soup. Mix. Place in casserole dish. Top with 4 scoops of mashed potatoes. Top each potato scoop with a slice of cheese. Bake at 350 F for about 20 minutes. 31

36 Microwave recipes Pork Chop Casserole Makes 4 servings 284 calories and 14 grams of fat per serving 4 rib or loin pork chops 1 2-inch thick 1 small onion, thinly sliced 1 can ( ounces) condensed cream of mushroom soup 1 can (16 ounces) applesauce Trim visible fat from pork chops. Arrange chops and onions in a microwave-safe glass pan or casserole. Top with soup and cover. Microwave on high (100%) for 12 to 14 minutes, or until pork chops no longer show any pink. Rotate one-quarter turn halfway through cooking. Let stand, covered, 10 minutes after cooking. In a 2-cup glass measure or bowl, heat applesauce. Spoon hot onto casserole before serving. Note: To cook in a regular oven, bake covered at 325 F for 1 hour, or until pork chops are tender and no longer show any pink. Warm applesauce in a small sauce pan over low heat. Spoon onto casserole before serving. Fish Creole Makes about 4 servings 135 calories and 1 gram of fat per serving 1 pound sole, haddock, cod or other boneless fish fillets, defrosted 1 can (8 ounces) tomato sauce or tomato juice 3 Tablespoons water 1 2 cup mushrooms, thinly sliced (optional) 1 stalk celery, sliced diagonally 1/2 cup onion, minced 1 2 green pepper, sliced (optional) Rinse fish and pat dry with paper towels. In 12 x 8 x 2-inch microwave-safe dish, arrange fish with thickest pieces to outside edges of dish. In 1-quart glass measure, stir together tomato sauce, water, mushrooms, celery, minced onion and green pepper. Pour over fish. Cover with plastic wrap, turning back one corner to vent. Microwave at high for 8 to 10 minutes until fish flakes easily with a fork. Rotate dish one-half turn halfway through cooking. After cooking, let stand about 5 minutes before serving to blend flavors. 32

37 Recipe index Crunchy Baked Chicken Easy Cheese Sauce Fish Creole Hamburger Stroganoff Make-Your-Own Salad Dressing Master Mix Master Mix Banana Bread Master Mix Biscuits Master Mix Coffee Cake Master Mix Dumplings Master Mix Gingerbread Master Mix Impossible Vegetable-Ham Pie.. 28 Master Mix Muffins Master Mix Oatmeal Cookies Master Mix Pancakes Master Mix Peanut Butter Cookies Master Mix Pizza Meat Helper Home Style Possible answers for Changing a recipe (Hamburger Stroganoff) on page 10: In place of ground beef, Anne could use 1 pound ground turkey or chicken. In place of beef broth, Anne could use 1 cup beef bouillon or 1 bouillon cube plus 1 cup boiling water. In place of fresh mushrooms, Anne could use 1 can (8 ounces) of mushrooms. In place of cornstarch, Anne could use 2Tablespoons flour. In place of sour cream, Anne could use 1 2 cup plain lowfat yogurt. Anne could omit these ingredients: onions, mushrooms, paprika or garlic powder. Oven Stew Pork Chop Casserole Scalloped Potatoes with Leftover Meat Seasoned Rice Shepherd s Pie Strata

38 Acknowledgments Pages 3, 6, 7, 14 and 15 are adapted from the Home Specialist Guide, Eating Right Is Basic 2, Michigan State University Cooperative Extension. Convenience Foods is adapted from Make Food Your Best Buy teaching module, University of Wisconsin- Extension. Cooking Substitutes is adapted from Eating Right Is Basic 2, Michigan State University Cooperative Extension. Create a One-Dish Meal is adapted from Wisconsin Extension Food and Nutrition Education (EFNEP) lesson New Foods New Recipes. Energy-Wise Ways for Your Refrigerator and Energy-Wise Ways for Your Stove are adapted from Wisconsin EFNEP lesson Energy-Wise Ways for Your Kitchen. Recipe sources include: The Basic Steps to Building a Better Diet cookbook and handouts, Dane County EFNEP, UW-Extension. Eating Right Is Basic, EFNEP participant notebook, Purdue University Cooperative Extension. Eating Right Is Basic 2, Michigan State University Cooperative Extension. Rock County EFNEP handouts, UW-Extension by the Board of Regents of the University of Wisconsin System doing business as the division of Cooperative Extension of the University of Wisconsin-Extension. Send inquiries about copyright permission to: Director, Cooperative Extension Publishing Operations, 103 Extension Bldg., 432 N. Lake Street, Madison, WI Wisconsin Nutrition Education Program Materials developed by WNEP staff and Family Living Programs specialists, University of Wisconsin-Extension Cooperative Extension: Sharis Bailey, staff assistant, Rock County Pat Boelkow, program assistant, Waukesha County Lois Buckley, program assistant (retired), Dane County Ellen Henert, associate media specialist, UW-Extension Jean Love, program assistant, Rock County Mary Mennes, food management specialist, UW-Madison and UW-Extension (retired) Cheryl Moza, program assistant, Milwaukee County Beverly Phillips, outreach specialist, UW-Madison Betty Ramsey, program assistant, Racine County Jane Voichick, nutrition specialist, UW-Madison and UW-Extension (retired) Reviewers: Pat Ludeman, Nutrition Education Programs coordinator, Dane County; Greg Matysik, youth development specialist (former EFNEP coordinator), UW-Extension; Mary Mueller, lecturer, Southeast District, UW-Extension; and Peg Thomas, family living agent, Dane County UW-Extension. University of Wisconsin-Extension, Cooperative Extension, in cooperation with the U.S.-Department of Agriculture and Wisconsin counties, publishes this information to further the purpose of the May 8 and June 30, 1914, Acts of Congress. UW-Extension provides equal opportunities and affirmative action in employment and programming, including Title IX requirements. If you need this material in an alternative format, contact Cooperative Extension Publications at (608) (Voice & TDD), or the UW-Extension Office of Equal Opportunity and Diversity Programs. This publication is available from your Wisconsin county UW-Extension office or: Cooperative Extension Publications Toll-free: (877) (877-WIS-PUBS); Fax (414) Internet: www1.uwex.edu/ces/pubs B3485 Creative Cooking (1996) RP