TOSTONES (FRIED PLANTAINS)

TOSTONES( FRIED PLANTAINS)


Ingredients:

•2 cups vegetable oil for frying.
•3 plantains peeled and sliced into 1-inch pieces.
•Salt to taste.
•Garlic powder to taste.

Directions:

1. Heat the oil in a heavy skillet over medium heat. Place a few plantain slices in the oil, and cook until lightly golden in color, about three minutes. Drain on paper towels. Repeat with the remaining slices.
2. While the plantain slices are still warm, place them one at a time between two sheets of wax paper, or a “brown paper grocery bag” and flatten by hand to 1/4 inch thick. Return flattened slices to the skillet, and continue frying until golden brown. Drain on paper towels, and season with salt and garlic powder.

Peach Cobbler

Ingredients:

•4 cups peeled, sliced peaches.
•2 cups sugar, divided.
•1/2 cup water.
•8 tablespoons butter.
•1 1/2 cups self-rising flour.
•1 1/2 cups milk.
•Ground cinnamon, optional.

Directions:

Preheat oven to 350 degrees F.

Combine the peaches, 1 cup sugar, and water in a saucepan and mix well. Bring to a boil and simmer for 10 minutes. Remove from the heat.

Put the butter in a 3-quart baking dish and place in oven to melt.

Mix remaining 1 cup sugar, flour, and milk slowly to prevent clumping. Pour mixture over melted butter. Do not stir. Spoon fruit on top, gently pouring in syrup. Sprinkle top with ground cinnamon, if using. Batter will rise to top during baking. Bake for 30 to 45 minutes.

To serve, scoop onto a plate and serve with your choice of whipped cream or vanilla ice cream.

Baked Macaroni and Cheese.

INGREDIENTS:

•1 (12 ounce) package macaroni.
•1 egg.
•2 cups milk.
•2 tablespoons butter, melted.
•2 1/2 cups shredded Cheddar cheese.
•Salt and pepper to taste.


DIRECTIONS:

1. Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 2-quart baking dish.

2. In a large pot of salted water, lightly boil the macaroni for about 5 minutes until half-cooked.

3. Whisk the egg and milk together in a large cup. Add butter and cheese to the egg and milk. Stir well.

4. Place the lightly cooked macaroni in the prepared baking dish. Pour the egg and cheese liquid over the macaroni, sprinkle with salt and pepper, and stir well. Press the mixture evenly around the baking dish.

5. Bake uncovered, for 30 to 40 minutes, or until the top is brown.

Slow Cooked Split Pea Soup

Slow cooked pea soup.


Ingredients:

•1 (16 oz.) pkg. dried green split peas, rinsed.
•1 meaty hambone, 2 ham hocks, or 2 cups diced ham.
•3 carrots peeled and sliced.
•1/2 cup chopped onion.
•2 ribs of celery plus leaves, chopped.
•1 or 2 cloves of garlic, minced.
•1 bay leaf.
•1/4 cup fresh parsley, chopped, or 2 teaspoons dried parsley flakes.
•1 tbsp. seasoned salt (or to taste).
•1/2 tsp. fresh pepper.
•1 1/2 qts. hot water.

Preparation:

Layer ingredients in slow cooker in the order given; pour in water. Do not stir ingredients. Cover and cook on HIGH 4 to 5 hours or on low 8 to 10 hours until peas are very soft and ham falls off bone. Remove bones and bay leaf. Mash peas to thicken more, if desired. Serve garnished with croutons.

Serves 8.

Salisbury Steak.

SALISBURY STEAK

10 3/4 ounces cream of mushroom soup, condensed.
1 1/2 pounds ground beef lean.
1/2 cup dry bread crumbs, or cracker crumbs.
1/2 teaspoon salt.
1/8 teaspoon pepper.
1 onion, finely chopped.
1 egg, slightly beaten.
1/3 cup water.

Heat oven to 350°F. In medium bowl, combine 1/4 of the soup with remaining ingredients except water; mix well. Shape into 6 patties; arrange in single layer in 13x9-inch or 12x8-inch baking dish. Bake uncovered at 350°F. For 30 minutes. Skim off fat.

In small bowl, combine remaining soup and water; spoon over patties. Return to oven and bake for 10 minutes. If desired, garnish with mushroom slices.

Serving Size: 6

Southern Style Fried Chicken

Ingredients:

•2 frying chickens, about 2 1/2 to 3 pounds each, cut into serving pieces.
•2 cups all-purpose flour.
•1 teaspoon salt.
•1/2 teaspoon ground black pepper.
•1 cup milk.
•Vegetable shortening for frying.
•1 tablespoon bacon drippings.


Preparation:

Wash chicken and pat dry.

In a heavy brown paper bag or large food storage bag, combine the flour and salt and pepper; shake to blend well. Pour the milk into a wide shallow bowl.

Heat 2 to 3 inches of shortening in a deep heavy skillet over medium heat, or electric fry pan set at 375° F. Add the bacon grease. When a drop of water spatters when it hits the hot oil, dip some of the chicken pieces into the milk then place in the bag and shake to coat evenly. Arrange the chicken pieces in the fat, making sure not to overcrowd. Fry the chicken until outside is golden brown and crisp, about 15 to 20 minutes, turning once to brown both sides. Reduce heat to 350° F and fry until cooked through golden brown, about 15 minutes longer. Turn once. Drain chicken on brown paper or paper towels, adding a little more shortening and bacon grease if necessary, setting or regulating the temperature as for the first batch.


Transfer the chicken to a large platter for serving.
Serves 8.

Butter milk Corn Bread

Ingredients:

•1 cup cornmeal.
•1/3 cup all-purpose flour.
•1/4 teaspoon baking soda.
•1 teaspoon baking powder.
•1 teaspoon salt.
•1 egg, beaten.
•1 cup buttermilk.


Preparation:

Combine dry ingredients; add beaten egg and buttermilk, mixing well. Pour into greased, heated 8-inch or 9-inch iron skillet. Bake at 400° for 20 minutes, or until lightly browned.

Buttermilk cornbread serves: 8

The History of Culinary Arts

http://ezinearticles.com/?The-History-of-Culinary-Arts&id=326134

Chicken Adobo.

CHICKEN ADOBO





Ingredients:

1 whole chicken (cut into eighths).
1 whole garlic (chopped).
olive oil or vegetable/corn oil.
1 tsp ground black pepper.
4 whole black pepper cloves.
3 dried bay leaves.
1 cup soy sauce.
1 cup vinegar.
7-up or Sprite (optional).
1 whole lemon (cut into 4) (optional).

Remember to wash your chicken very well. I recommend using the lemon (in the ingredients) to scrub all over the chicken parts and rub some salt into it as well.

Heat oil and add all of the garlic, and cook until garlic is lightly browned. Add chicken and sauté until the chicken is beginning to tenderize.

Add ground black pepper, whole black pepper cloves, soy sauce, and vinegar, and let simmer for 25-35 minutes or until chicken is done.

Make sure to add more vinegar or soy sauce until it suits your taste (should be a bit tangy). When chicken is tender, you may add some 7-up or Sprite if you like a sweeter taste, and let simmer for 5 more minutes.

Serve over rice.

Pork Adobo.

Pork Adobo






Ingredients:

1-1/2 pounds pork, shoulder or butt cut into 1-1/2" cubes.
1/3 cup vinegar.
3 tablespoon soy sauce.
1 teaspoon salt.
1 each onion – sliced.
3 cloves garlic – minced.
1 small bay leaf.
1/4 teaspoon pepper.
1 tablespoon sugar.
1/2 cup water.
2 tablespoon cooking oil.


Instructions:
Combine all ingredients except cooking oil, in a pot and let stand for at least 30 minutes.
Simmer covered for 1 hour or until meat is tender. Drain and reserve sauce.
Heat cooking oil in skillet. Brown meat on all sides. Transfer to a serving dish.
Pour off all remaining oil from skillet. Add reserved sauce and cook for a minute or two scraping all browned bits sticking to pan. Pour sauce over meat and serve.

Curry Chicken

Curry Chicken:

Ingredients:

1 - 3 pound fryer chicken, cut into small pieces.
1 tablespoon ground black pepper.
2 teaspoons salt.
1 teaspoon ground allspice.
3 tablespoons Chief or other West Indian curry powder.
2 large onions, peeled & chopped.
3 scallions, white & green parts, chopped.
1 teaspoon Tortuga Hell-Fire Hot Pepper Sauce.
OR 1/16th teaspoon minced, seeded Scotch Bonnet pepper
1/4 cup vegetable oil (or even better, coconut oil if you can find it).
3 tablespoons curry powder.
Clove garlic, minced.
1 cup diced potato or breadfruit.
1 cup water.
1 can of coconut milk.
2 tablespoons Tortuga Gold Rum.


Directions:

Wash the chicken in water & fresh lime, Pat dry. Combine the chicken with the pepper, salt, allspice, 3 tablespoons curry powder, chopped onions, scallions & hot pepper. Use your hands to mix the meat & seasonings & rub them into the meat. Let the meat marinate for 8 hours or overnight in the refrigerator. In a large skillet or 6 quart pot, heat the oil over medium heat. Add the remaining curry powder & cook, stirring one minute to remove the earthy taste, then add the garlic & cook another minute. Remove chicken from marinade & scrape off seasonings - reserve. Add chicken to pan & brown all pieces. When all meat is browned, add the reserved seasonings, water, coconut milk & rum and stir again. Reduce heat to low & simmer for about 45 minutes, until chicken is almost cooked. Cook for an hour if you like it falling off the bone, in shreds. Add potatoes or breadfruit during last 15 minutes & more salt to taste if needed. Serve with white rice.

Bandeja Paisa

Hearty dish of minced or grilled steak, chorizo, fried pork belly (chicharron), red beans, rice, arepa, fried plantain, blood sausage, a small salad, and a fried egg.


The official dish of the Antioquia region of Colombia, bandeja paisa, is a bona-fide glut of carne(meat). This dish can feature minced or grilled steak, chorizo, fried pork belly (chicharron), red beans, rice, arepa, fried plantain, blood sausage, a small salad, and a fried egg.

There is a controversy in the Colombian culinary world to modernize this dish to be healthier and lighter. Traditionalists are completely against this because they feel that bandeja paisa is a part of the national heritage and culture. The recipe here is quite traditional.

Origin:

Bandeja paisa is a high calorie, high protein meal stemming from the agricultural community in the Antioquia region of Colombia. It features local ingredients, particularly, a lot of meat. The meats featured though aren't necessarily the prime cuts: cuts of rump roast, blood sausage, eggs, and pork belly are all economical meat options.

Bandeja Paisa:

Red Beans:

Ingredients:

•3 cups dried red beans (substitute canned or a different type of bean).
•Carrot, rough chopped.
•Green plantain, finely diced.
•Salt.
•Pepper.

Process:

1. Soak dried beans over night in enough water to cover the beans plus an extra inch or so.

2. Pressure cook for 20 minutes.

3. Add carrots and pressure cook for another 20 minutes.

4. Remove carrots and place in a blender and whiz smooth with some of the cooking liquid. Return liquid to pot along with plantains.

5. Pressure cook for another 20 minutes.


Tip of the day: You can tell when the beans are fully cooked when you can take one and split the skin by blowing on the seam of the bean.

Read more: http://south-american-food.suite101.com/article.cfm/bandeja_paisa#ixzz0RWFjRQNV

The Perfect White Rice.

THE PERFECT WHITE RICE.

Note: When using this recipe, use the 2 to one ratio when making the rice, meaning 2 cups of water and one cup of rice.


Ingredients:

2 cups of water.
1 cup of rice.
1 tbs of Corn oil or you can, substitute butter or margarine.
Salt to taste.


Directions:

Boil two cups of water in a rice cooking pot, with 1 tbs of corn cooking oil, you can any oil you like, but this how we make in our family, except I created my own version with butter or margarine and it is “delicious.”

Puerto Ricans call the rice cooking pot a caldero, but you can use whatever, you usually cook your rice in. After the rice comes to boil stir your rice in, then let rice come back to boil, stir it one time, then cover it and let simmer for twenty minutes. Turn the rice off and let stand for about five minutes, Take the lid off stir with serving spoon around the edges, first working from the bottom to the top then the middle, if you follow this recipe, you will have beautiful delicious white rice every single time.

Tip:

If you like “pegao” (hard crunchy rice in the bottom of the pot) then use more oil.

Serve this rice with your favorite meats or beans.

Chicken Cracklings (Chicharonnes De Pollo)

INGREDIENTS:

•1 3-1/2 pound chicken, cut in small pieces, salt, black pepper, and dried oregano to taste.
•3 garlic cloves peeled and chopped.
•1/2 cup golden rum.
•Juice of 3 lemons.
•1 cup all-purpose flour.
•2 teaspoons salt.
•2 teaspoons black pepper.
•1/4 cup corn oil



DIRECTIONS:

Sprinkle the chicken with salt, pepper, oregano, and garlic. Marinate in the rum and lemon juice for 30 minutes. Drain. In a plastic bag, combine the flour with the salt and pepper and dredge the chicken pieces, shaking off the excess. Heat the oil in a large skillet until hot but not smoking and fry the chicken pieces, a few at a time, until all sides are golden brown. Serve at once.



NOTE: You can use brandy instead of rum.

How to become a chef.

You can become a chef by attending a culinary school and/or working as an apprentice for a chef in a restaurant. Chefs often work at several restaurants getting experience under different mentors before they choose a specialty.

Education:

You can get training in school vocational programs, two year colleges or four year college programs. Chefs and cooks also may be trained in apprenticeship programs offered by professional culinary institutes, industry associations, and trade unions. Some large hotels and restaurants operate their own training programs.

People who have taken courses in commercial food preparation may be able to start in a cook or chef job without having to spend time in a lower-skilled kitchen job.

School and curriculum varies, but students usually spend most of their time learning to prepare food through practice. They learn to bake, broil, and prepare food. They also learn to use and care for kitchen equipment. There are courses in menu planning, determination of portion size, food cost control, purchasing food supplies in quantity, selection and storage of food, and how to use of leftover food to minimize waste. Restaurant sanitation and public health rules for handling food are also taught.

A head chef will direct a kitchen staff, in addition to preparing meals, or start his/her own restaurant. If a chef is able to withstand the high stress and pressure of the job, they will most likely become a head chef within 10 years.

Executive chefs will often partner with financial restaurateurs to open their own restaurants. These top chefs spend more time with patrons and investors than in the kitchen.

Job Descriptions:

Chefs and dinner cooks prepare, season, and cook food. Chefs spend time on their feet, cooking, chopping, and stirring. They need to be able to lift heavy pots and boxes of food.

The responsibilities of chefs and cooks are determined by a number of factors, including the type of restaurant in which they work.

Job Description May include:

•Create, plan and price menus.
•Prepare and cook the food according to customer's order.
•Arrange and garnish the food for serving.
•Supervise other kitchen staff.
•Maintain cleanliness in the work place.
•Supervise cleaning and dishwashing.
•Buy food supplies and cooking equipment.
•Keep records of supplies.


Executive chef - The executive chef is in charge of everything related to the kitchen, including menu creation, personnel management and business aspects. The executive chef can also be referred to as the "head chef" or "chef".

Chef de cuisine - The chef de cuisine's placement within the kitchen can vary depending on the individual restaurant's hierarchy. Generally, it is either equivalent to an executive chef position, a position overseeing numerous establishments in a group of restaurants in charge of several executive chefs or a position equivalent to a sous chef, under the command of an executive sous chef.

Sous chef - The sous chef (pronounced "soo-shef" -- French for "under chef") is the direct assistant of the executive chef. The Sous Chef often shares some duties with the executive chef, such as menu planning, costing and ordering. Larger kitchens often have more than one sous chef, with each covering a certain shift or having his or her own area of responsibility, such as the banquet sous chef, in charge of all banquets, or the executive sous chef, in charge of all other sous chefs.

Generally done by the sous chef, the expeditor serves as the liaison between the customers in the dining room and the line cooks. With the help of proper coordination and timing, they make sure that the food gets to the wait staff in a timely fashion, so that everyone sitting at a particular table is served simultaneously.

Chef de partie - A chef de partie, also known as a "station chef" or "line cook", is in charge of a particular area of production. In large kitchens, each station chef might have several cooks and/or assistants. In most kitchens however, the station chef is the only worker in that department. Line cooks are often divided into a hierarchy of their own, starting with "First Cook", then "Second Cook", and so on as needed.

Station chef titles can include:

Sauce chef or saucier - prepares sauces, stews, and hot hors d'oeuvres, and sautes foods to order. This is usually the highest position of all the stations.

Fish cook or poissonier - Prepares fish dishes (this station may be handled by the saucier in some kitchens).

Vegetable cook or entremetier - Prepares vegetables, soups, starches, and eggs. Large kitchens may divide these duties among the vegetable cook, the fry cook, and the soup cook.

Roast cook or rotisseur - Prepares roasted and braised meats and their gravies, and broils meats and other items to order. A large kitchen may have a separate broiler cook or grillardin (gree-ar-dan) to handle the broiled items. The broiler cook may also prepare deep-fried meats and fish.

The pantry chef or garde manger - is responsible for cold foods, including salads and dressings, pâtés, cold hors d'oeuvres, and buffet items.

Pastry chef or pâtissier [pa.ti.sje] - prepares pastries and desserts.

The relief cook, swing cook, or tournant - replaces other station heads.

Cooks and assistants:

In larger kitchens, each station chef would have cooks and assistants (commis) that help with the particular duties that are assigned to that area. With experience, assistants may be promoted to station cooks and then to station chefs.

Source: Wikipedia.org - document license

Man Food

Man Food:

(Family Features) - Man cannot live by meat alone. Surveys of eating habits suggest that men eat more meat and far fewer fruits and vegetables than women do. Men usually reach for comfort foods that are warm, hearty and satisfying.

Men should be eating better because a bigger waistline can hurt their heart health. Is it possible to eat healthy and still get the satisfaction of "man food"? The answer is yes.

Balancing Act

When it comes to making meat choices, there are two words to remember: moderation and lean.

Moderation: The American Heart Association recommends eating no more than six ounces of lean meat or fish each day. A three-ounce cooked portion of meat is about the size of a deck of cards. Here are some examples:

•1/2 of a skinless chicken breast or a chicken leg with thigh.
•3/4 cup of flaked fish.
•Two slices of lean roast beef.

Lean: There are 29 cuts of meat that qualify as "lean." The American Heart Association has a list of extra-lean meat choices certified to be low in saturated fat and cholesterol. If you look for the American Heart Association's heart-check mark on food packages, you'll find a growing list of deli meats, beef, chicken, bison, turkey, pork, seafood and more.

What to Eat:

An overall heart-healthy eating plan is important. The American Heart Association has simple recommendations:

•Eat a variety of foods from all food groups and choose vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often.
•Eat less junk food, i.e., limit foods and drinks high in calories but low in nutrients, and limit saturated fat, Trans fat, cholesterol and sodium.
•If you drink alcohol, do so in moderation. This means an average of one to two drinks per day for men.

To find heart-healthy foods in the grocery store, start by making your grocery list online. Visit heartcheckmark.org to build your list from more than 800 products ranging from meat and dairy to vegetables and snacks, all certified by the American Heart Association to be low in saturated fat and cholesterol. Print your list for future use, or access it from your Web-enabled mobile phone or PDA at mylist.heartcheckmark.org.

Men don't have to feel unsatisfied by eating healthy. Eating well can be satisfying and delicious, even for a guy.

For more information on eating heart healthy visit americanheart.org.

Tips for Eating at Steakhouses:

Can you eat steak on a heart-healthy diet? You bet, as long as it's a reasonable portion of lean beef.

•Don't order king-sized cuts. About three ounces of a thinly sliced cut is perfect, or choose a six-ounce steak and enjoy non-meat entrees the rest of the day.
•Steakhouses generally prepare your food to order, so ask to have all visible fat trimmed before the meat is cooked.
•Many steakhouses do a superb job with seafood - look for fish on the menu and ask your server about the catch of the day. Research shows that eating oily fish containing omega-3 fatty acids (e.g., salmon, trout and herring) may help lower your risk of death from coronary artery disease.


Instead of - Fatty cuts of meat, such as rib eye, porterhouse, T-bone
Try - Leaner cuts, such as London broil, fillet Mignon, round or flank steak, sirloin tip, tenderloin.

Instead of - French fried, Au gratin or scalloped potatoes
Try - Baked potato or rice, easy on the butter.

Instead of - Caesar or marinated salad
Try - Green salad with dressing on the side.

Instead of - Fried vegetables
Try - Steamed vegetables.

Instead of - Pie and ice cream
Try - Angel food cake, sherbet or sorbet.

Shop smart! Live well! Look for the heart-check mark!

All products bearing the heart-check mark meet the American Heart Association's nutrition criteria per standard serving size to be:

•Low in fat (3 grams or less).
•Low in saturated fat (1 gram or less).
•Limited in trans fat (less than .5 grams).
•Low in cholesterol (20 milligrams or less).
•Moderate in sodium, with 480 milligrams or less for individual foods.
•Contain at least 10 percent of the Daily Value of one or more of these naturally occurring nutrients, protein, vitamin A, vitamin C, calcium, iron or dietary fiber.
•Seafood, game meat, meat and poultry, as well as whole-grain products, main dishes and meals must meet additional nutritional requirements.

Tex Mex Chili Pie

TEX MEX CHILI PIE

Description:
Perfect for wintry nights or while watching sporting events, this hearty chili is accented with crisp corn tortillas, fat-free cheddar cheese and dollops of fat-free sour cream. This recipe is worth repeating, so save time now by making a double batch and storing the leftover chili in an airtight container for up to 6 months in the freezer.

Ingredients:

Chili:

•1 pound extra-lean ground beef.
•1 15.5-ounce can no-salt-added black beans, rinsed and drained.
•1 14.5-ounce can no-salt-added diced tomatoes, undrained.
•1 8-ounce can no-salt-added tomato sauce.
•1/2 cup water.
•1/2 cup chopped red onion.
•1/2 medium yellow bell pepper, chopped.
•1/2 medium green bell pepper, chopped.
•1 teaspoon chili powder.
•1 teaspoon salt-free all-purpose seasoning blend.


Tortillas:

•Cooking spray
•4 6-inch corn tortillas

Toppings:

•1/2 cup shredded fat-free cheddar cheese
•1/4 cup fat-free sour cream

Preparation:

1. In large nonstick skillet, cook beef over medium-high heat for 6 to 8 minutes, or until browned, stirring frequently to turn and break up. Using slotted spoon, transfer beef to 2- to 3-quart slow cooker. Add remaining chili ingredients to slow cooker, stirring to combine. Cook on high for 3 to 4 hours or on low for 7 to 9 hours, or until onions and bell peppers are tender and flavors have blended.

2. Meanwhile, preheat oven to 375°F. Lightly spray a baking sheet with cooking spray.

3. Using sharp knife cut each tortilla into 8 triangles. Place in single layer on baking sheet. Lightly spray tops with cooking spray.

4. Bake for 8 to 10 minutes or until chips are golden brown and crisp. Transfer baking sheet to cooling rack. Let chips cool for 15 minutes.

5. When chili is ready, place 8 tortilla chips with pointed end up around inside of each rimmed soup bowl. Ladle chili into bowls. Sprinkle cheddar over chili. Top each serving with dollop of sour cream.

Nutrition Analysis (per serving):

Dietary Exchanges: 2 starch, 2 vegetable, 4 very lean meat

Calories: 371g Total Fat: 6.50g
Cholesterol: 67mg Protein: 39g
Carbohydrates: 40g Sodium: 317mg

Serves:
Serves 4; 1 1/2 cups per serving

SOURCE: American Heart Association

Diabetes Article.

Diabetes Must be Watched 'Every Day,' Says Nutritionist
by Lucas Shivers

Ah, the holidays - complete with the aroma of turkey, stuffing, gravy, rolls and pies - it's enough to make one throw caution to the wind and overindulge. But for people with diabetes, particularly, that's a risky proposition.

A common and serious health condition, diabetes must be watched each day of the year, including during the holidays, said Mary Meck Higgins, a human nutrition specialist with Kansas State University Research and Extension.

Characterized by high blood sugar levels if uncontrolled, the disease results from a defect in the body's ability to produce or use insulin. Insulin, which is produced by the pancreas, helps convert food into energy.

"Two out of 25 adults age 20 and older have diabetes," said Higgins, a certified diabetes educator. "An estimated 17 million Americans have diabetes, but as many as one third of those who do - nearly six million - do not know it." A simple inexpensive blood test can confirm the diagnosis or rule it out.

Adding 150 minutes, or about 30 minutes five days a week, of moderate exercise and losing as little as 10 pounds may prevent someone from getting diabetes.

Early warning signs include the need to urinate often, blurred vision, excessive thirst, itching, a slow-healing wound or nausea. These symptoms often go unnoticed or are ignored. Over time, Higgins said, high blood sugar levels can damage blood vessels, which can lead to heart disease, stroke, kidney failure or blindness.

Holidays Eating Tips for Diabetes - "Putting knowledge into action every day in making choices about treatment plans and lifestyle options is not always easy to do," Higgins said. Setting realistic goals and learning how to do diabetes problem solving can help ensure a positive approach to diabetes-related situations.

This management and discipline skill involves certain behaviors, such as estimating food portion sizes. Closely monitoring portions can allow individuals to continue to enjoy traditional holiday foods.

"You can do it," she said. "Talk with your health care partners about how you feel. Ask questions."

Special Holiday Considerations - Higgins said individuals should follow their usual eating schedule and space meals and snacks regularly, instead of skipping meals. Eating small portion sizes of certain foods, monitoring blood sugar levels and exercising often throughout the holidays are other requirements in successfully managing diabetes.

"Weight gained during winter months is not usually lost during the rest of the year," Higgins said. "Increasing physical activity over the winter can help control blood sugar and prevent weight gain."

"Aim for balancing calories with physical activity to maintain, and not gain, weight," Higgins, a registered dietitian, said. Several 10- minute walks a day or stationary bicycling helps burn calories, reduce stress and regulate the appetite.

Appropriate Diabetes Foods - As a host at holiday parties, do not pressure guests to overindulge on food if they eat just a small portion, Higgins said.

"Dietary considerations may take precedence over the amounts they can eat," she said. "By keeping their diabetes under good control, they are much more likely to enjoy a long lifetime of your company."

Serve foods, such as fruit, nuts, pretzels or a fresh vegetable tray, to be enjoyed whenever guests need to eat. Medications may require a person to eat a snack sooner than the meal can be served.

"If the meal becomes unexpectedly delayed, guests will appreciate the opportunity to have food available without making a fuss," she said.

In planning the menu, a rule of thumb to follow is to provide 1/4 to 1/3 of the meal as protein foods, and 2/3 to 3/4 of the meal as carbohydrate foods, Higgins said. Consider offering a buffet rather than a served meal. Guests can choose their selections and control the portion size of each food.

"People with diabetes generally are advised to fill most of their plate with vegetables, whole grains, and unsweetened fruits, with smaller portions of low-fat dairy products and lean protein foods, and very small amounts, if any, of alcohol-containing, high-fat or high-sugar foods," she said.

Serve a variety of sugar-free beverages, including water. Limit butter, oil, cream or cheese added to any food items, Higgins said. Provide fat-free cream cheese, sour cream, mayonnaise, salad dressings or other toppings as choices.

Provide a choice of low-sugar low-fat desserts. For example, substitute artificial sweeteners for part or all of the sugar used in recipes. Using artificial sweeteners will decrease the carbohydrate content of the food, allowing your guests to eat more carbohydrates in the rest of their meal. Invite guests to bring a suitable favorite dessert to share with everyone.

For more information on health and nutrition, interested persons may contact their local K-State Research and Extension office.

K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.

Source: Lucas Shivers, Communications Assistant
lshivers@oznet.ksu.edu
K-State Research and Extension

For more information: Mary Meck Higgins is at 785-532-1671

Thai beef salad.

Serves 2 to 3

Ingredients:

•1-lb decent quality steak, sirloin or other.
•10 (or more) fresh hot Thai chili peppers, slice crosswise very thin (or substitute jalapenos or Serrano chilies, minced.
•2 large cloves garlic, sliced crosswise very thin.
•1 tbsp sugar.
•5 tbsp fish sauce (Golden Boy brand is recommended).
•5 tbsp fresh squeezed lime juice (1 medium size lime).
•1 head Bibb or Boston; or 1 heart of Romaine lettuce.
•12 sprigs fresh mint (optional), remove the leaves and discard the stems.
•1/2 hot house cucumber or 1 small cucumber (seeds removed), peeled and sliced thin.
•2 to 3 shallots, sliced crosswise very thin or 1 small red onion, sliced very thin.
•3 or 4 sprigs cilantro stems removed.

Thai Beef Salad Preparation:

Grill or broil the steak until medium-rare. Trim off any fat. Cool and slice thin, into pieces approx. 2 inches across and 1/8 inch thick.

Mix garlic, chiles, fish sauce, lime juice, and sugar in a small bowl. Add the sliced meat and toss with the cucumbers and shallots. Taste and add more fish sauce if desired.

Make a bed of the lettuce on a serving plate. Place the beef on top. Garnish with cilantro.

Locro( potatoe soup)

Locro (Potatoe Soup)

INGREDIENTS:

•4 tablespoons (1/4 cup) butter.
•1 teaspoon sweet paprika.
•1 medium onion, finely chopped.
•4 pounds potatoes peeled and sliced.
•1 cup each milk and light cream.
•1/2 pound Munster cheese, grated and salt.


HOW TO PREPARE:

In a large, heavy saucepan heat the butter and stir in the paprika.

Add the onion and sauce over moderate heat until the onion is softened.

Pour in 4 cups water, bring to a boil, and the potatoes, and simmer over low heat, uncovered, stirring occasionally.

When the potatoes are almost done, add the milk and cream and continue to cook, stirring from time to time, until the potatoes begin to disintegrate.

Stir the cheese into the potatoes, season to taste with salt, and serve immediately.

Avocado slices are sometimes served with the locro, (Potato soup) on separate plates but to be eaten at the same time.

This is a recipe from Ecuador that you should really try doing it, it's just delicious and very easy to do...

Chicken Cacciatore

Serves 4

Ingredients:

1 three pound chicken cut into pieces.
1 large onion chopped.
1 pound mushrooms sliced.
1 cup dry sherry wine.
1 cup chicken broth.
2 cups Marinara Sauce.
1/4 cup olive oil.
Salt and Pepper to taste.
1 tablespoon chopped fresh parsley.

Cooking Instructions:
1. Heat Olive Oil in large, high sided frying pan over medium heat. Add the chicken to the pan and cook until browned on all sides.
2. Add the onions and mushrooms, cook for 2-3 minutes until onion is translucent.
3. Drain the oil; add salt, pepper and wine. Cook for 1 minute, stirring and scraping bottom of the pan, to mix in the pan residues.
4. Add marinara sauce and chicken broth. Bring to a boil, then reduce the heat to low and simmer uncovered for 25-30 minutes.
5. Transfer the chicken to a serving dish, pour the sauce over the chicken sprinkle with parsley and serve.

Peruvian garlic chicken

Serves 6

Ingredients:

•1/2 Cup Olive Oil
•3 Medium Onions -- chopped.
•6 Cloves Garlic -- chopped.
•4 Medium Chopped Rocoto Chiles -- or jalapenos.
•1/2 Teaspoon Cinnamon.
•1 Tablespoon Cumin.
•1 Teaspoon Basil.
•2 Cups Peanuts -- roasted and chopped.
•1/2 Cup Parmesan Cheese.
•3 Pounds Chicken Breasts -- chopped.
•3/4 Cup Low fat Yogurt -- room Temp.
•Salt And Pepper -- to taste.
•Boiled Potatoes -- for garnish.

Directions: Heat oil in large saucepan and saute onions and garlic until the onions are soft. Add chiles, cinnamon, cumin, basil, peanuts, cheese, and chicken. Stir well. Simmer for 30 minutes or until chicken is done. 2 minutes before serving, add yogurt and stir well. Serve surrounded by potatoes.

Pasta with sausage and tomatoes

Serves 4-6

2 tablespoons olive oil.
1 medium sweet onion, diced.
1 pound sweet Italian sausage meat (stuffing from 4 links).
1/2 teaspoon red pepper flakes.
Salt to taste.
1 35oz can of imported Italian tomatoes.
6 fresh basil leaves.
1 pound mezzi rigatoni.

1. Heat olive oil in a medium sauce pan over medium-high heat. Add onion and saute, stirring occasionally with a wooden spoon until softened and translucent, about 5 minutes.
2. Add sausage meat, red pepper and salt to taste. Cook; stirring occasionally until sausage is browned, approximately 10 minutes.
3. In a large bowl, crush the tomatoes with your hands then add them with their juices to the pan. Add 1/2 cup of water and bring to a simmer. Turn heat to low and let simmer until thickened, about 45 minutes. At the very end of cooking, tear 2 of the basil leaves into pieces with your hands and stir into the sauce.
4. While sauce is cooking, bring a large pot of salted water to a boil and add the mezzi rigatoni. Cook uncovered over high heat until al dente.
5. Drain the pasta and toss with half of the sauce. Dish pasta out into individual serving plates, top with a little more sauce, garnish with the remaining basil leaves torn by hand and serve.

Veal Sorentino

Serves 2

1-1/4 cups olive oil
4 slices of eggplant
Flour, spread on a plate for dredging
Bread crumbs, spread on a plate
4 veal scaloppini, cut from the top round, thinly sliced and pounded
2 tablespoons of butter
4 slices of prosciutto
4 slices of mozzarella cheese
1/2 cup sherry wine
1/2 cup chicken broth
1/2 cup Marinara Sauce

Salt & Pepper to taste:
1. Lightly beat the eggs in a deep dish, using a fork or a whisk.
2. Heat 1 cup of the olive oil in a medium sauté pan over high heat. Dredge slices of eggplant in flour, and then dip the egg coating both sides. Turn the eggplant in the bread crumbs pressing firmly on each side. Place eggplant in oil and cook until browned on both sides. Remove eggplant and place on paper towels.
3. Preheat oven to 350 degrees.
4. Heat remaining 1/4 cup of olive oil in large sauté pan over medium heat. Dredge both sides of the scaloppine in flour, shake off excess flour, then place into the pan. Sauté the veal until lightly browned on both sides, drain oil and return to heat.
5. Add the 2 tablespoons of butter. On each slice of veal place one slice of prosciutto, one slice of eggplant, a little marinara sauce, then one slice of mozzarella.
6. Add sherry wine and broth, then place a drop of marinara on top of each slice of mozzarella, and season with salt and pepper. Simmer for about 5 minutes then place pan in oven.
7. Cook in oven until the mozzarella is melted.
8. Remove pan from the oven and transfer the scaloppini to a warm plate. If the juices in the pan are thin and runny, turn the heat up to high and reduce them, scraping loose with a wooden spoon any cooking residue from the bottom and sides of the pan, until it has the density of sauce. Pour sauce over scaloppini and serve.

Collard Greens

Cooking time 2 hours : yields 4 to 6 servings.

Collard Greens

Ingredients:

• 1/2 pound smoked meat (ham hocks, smoked turkey wings, or smoked neck bones)
• 1 tablespoon House seasoning, recipe follows
• 1 tablespoon seasoned salt
• 1 tablespoon hot red pepper sauce
• 1 large bunch collard greens
• 1 tablespoon butter

Directions:

In a large pot, bring 3 quarts of water to a boil and add smoked meat, house seasoning, seasoned salt and hot sauce. Reduce heat to medium and cook for 1 hour.

Wash the collard greens thoroughly. Remove the stems that run down the center by holding the leaf in your left hand and stripping the leaf down with your right hand. The tender young leaves in the heart of the collards don't need to be stripped. Stack 6 to 8 leaves on top of one another, roll up, and slice into 1/2 to 1-inch thick slices. Place greens in pot with meat and add butter. Cook for 45 to 60 minutes, stirring occasionally. When done taste and adjust seasoning.

Serve with favorite dish as a side.
House Seasoning:

• 1 cup salt
• 1/4 cup black pepper
• 1/4 cup garlic powder

Mix ingredients together and store in an airtight container for up to 6 months.

Adobo Marinade

Makes:(1 1/4 cups, change servings and units)



Ingredients:

5 cloves garlic, minced
1/2 teaspoon salt
2 teaspoons dried Mexican oregano
1/2 teaspoon ground cumin
1/2 teaspoon dried thyme
1/3 cup red wine vinegar
1/3 cup orange juice
1/3 cup lime juice
2 tablespoons olive oil
1/4 cup chopped fresh cilantro

Directions:

Mix all ingredients together and use on meats, chicken, or fish.