Real Food for Real People Recipe Email Magazine
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   Volume 7, Issue 118, July 5, 2005        

RF4RP is a Real Food for Real People publication, ISSN: 1528-9621

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And Here Is Today's Recipe!

* Exported from MasterCook *

Vegan Carrot Cake

Recipe By : Real Food for Real People
Serving Size : 12 Preparation Time :0:00
Categories : Cakes Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Sugar
1/2 cup Brown Sugar, packed
2 cups Flour
1 teaspoon Salt
1 teaspoon Cinnamon
1 teaspoon Baking Powder
1 teaspoon Baking Soda
3 cups Carrots -- finely shredded
1 cup Vegetable Oil -- or applesauce
2 teaspoons Vanilla
4 Eggs -- or equal egg replacer
1/2 cup Nuts -- chopped
1/2 cup Raisins, seedless

Cream Cheese Frosting
3 ounces Cream Cheese -- (soy if desired)
1/4 cup Margarine from soybean oil
1 teaspoon Vanilla
1 1/2 cups Powdered Sugar

Grease and flour a 9 x 13 inch cake pan. Stir together dry ingredients in a large mixing bowl. Mix in the carrots, eggs or egg replacer, oil, and vanilla. Beat about 2 to 3 minutes, until well mixed. Stir in the nuts and raisins. Bake at 325 degrees F for about 40 - 50 minutes, or until a toothpick comes out clean. Cool on a wire rack. Frost when cool.

Cream Cheese Frosting:
Mix all ingredients together, beating until smooth. Frost cooled cake.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 546 Calories; 30g Fat (47.7% calories from fat); 6g Protein; 67g Carbohydrate; 2g Dietary Fiber; 70mg Cholesterol; 424mg Sodium.

Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat; 2 1/2 Other Carbohydrates.

*Note: Please forward this recipe post to as many people as you like. All I ask is that you forward the entire message, and that you encourage the recipient to subscribe. Thank you so much!    Kaylin

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Recipes from our wonderful Subscribers!

About this section:
This section is YOURS! You send in questions, and answer the questions of other subscribers. Email addresses of folks sending in replies to questions and voluntary recipes WILL be posted with your submission unless you specify otherwise in your submission. Please remember these recipes have not been tried by Real Food for Real People, but *are* recommended by our subscribers. Any comments or questions on them should be directed to the person who sent it in. Thanks!

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Notice:
Use of subscriber email addresses is strictly forbidden for any use other than to respond to recipes or requests which are posted here. Any harvesting or spamming which is reported will be dealt with quickly within the limits of the law. If you receive an offending message in reply to a request which has been included in RF4RP, please forward the entire message, complete with headers, to us here at RF4RP, and the matter will be dealt with promptly. Parties who choose to send offensive messages to subscribers will be immediately purged from the list.
 

I am looking for a dessert recipe that uses red lentils. I just remember it as like a crumb cake, with a jam filling and a layer of lentils. I hope someone has a recipe like this, it is very good cake and healthy too.

Rhonda in Regina

Kaylin,
I first want to thank you so much for the work you do in this newsletter. It's greatly appreciated. I'm looking for recipes for tasty low-fat side dishes to serve along-side grilled meats, such as steak, ribs, and shish-ka-bobs. Anyone have any good lowfat recipes they'd be willing to share?

Blossom392

When I had my daughter in Oklahoma City, the hospital served orange muffins for breakfast. They were great! They had a great orange flavor, nuts, and raisins. I would love to make something similar at home. Thanks.

Diana

This is for Diane who is looking for stuffed pepper recipes. I can't remember where I got this recipe, but I have been using it for quite awhile.

1 box Stove Top, any flavor
1/2 pound good Italian sausage, casing removed
peppers-can use bell, long Italian, long hots

Brown sausage, no need to cook all the way through, just brown. Add the Stove Top ingredients to the sausage and cook according to the directions on the package. In the meantime, prepare peppers by removing caps and seeds, leaving whole. When the stuffing mixture is done, stuff into the peppers. Place in roasting pan for oven cooking or into large pot for cooking on the stove. Using a good (homemade) marinara sauce, pour over the peppers. They shouldn't be covered in sauce, only sitting in a generous pool of it, about 1-2 inches, depending on the pepper you are using. (If you are using bell, it should come about halfway up the side of the pepper.) If using oven, place in 350° oven until peppers are done. If doing on stovetop, simmer until peppers are done. If doing on top of the stove, you may have to check the liquid level.

Maggie in NJ            MommyB97@aol.com

For Amber:
I got this recipe off of foodtv.com. It's very versatile. You can use the all meats listed or just some. I have successfully substituted leftover cooked meat. I usually make it when we have leftover grilled pork chops or Boston butt, and use sausage. I just saute the vegetables in oil, then add the meat before I stir in the flour. Oh, I also add in a can of diced tomatoes with green chilies. I left the copyright info. Hope you can use this. It's wonderful.

Rachael Ray's Everything Jambalaya

2 cups enriched white rice
1 tablespoon extra-virgin olive oil, once around the pan
1 tablespoon butter
1 pound boneless, skinless white or dark meat chicken
3/4 pound andouille, casing removed and diced
1 medium onion, chopped
2 ribs celery, chopped
1 green bell pepper, chopped
1 bay leaf, fresh or dried
Several drops hot sauce or 2 pinches cayenne pepper
2 to 3 tablespoons (a handful) all-purpose flour
1 (14-ounce) can diced tomatoes in juice
1(14-ounce) can or paper container chicken stock or broth
1 teaspoon (1/3 palmful) cumin
1 rounded teaspoon (1/2 palmful) dark chili powder
1 teaspoon (1/3 palmful) poultry seasoning
1 teaspoon Worcestershire sauce
1 pound medium shrimp, raw, deveined and peeled (ask for easy peel
at fish counter)
Coarse salt and black pepper
Chopped scallions, for garnish
Fresh thyme, chopped for garnish

Cook rice to package directions. Place a large, deep skillet over medium high heat. Add oil and butter to the pan. Cube chicken and place in hot oil and butter. Brown chicken 3 minutes, add sausage, and cook 2 minutes more. Add onion, celery, pepper, bay, and cayenne. Saute vegetables 5 minutes, sprinkle flour over the pan and cook 1 or 2 minutes more. Stir in tomatoes and broth and season with cumin, chili, poultry seasoning, and Worcestershire. Bring liquids to a boil and add shrimp. Simmer shrimp 5 minutes until pink and firm. Remove the pot from the heat and place on a trivet. Ladle jambalaya into shallow bowls. Using an
ice cream scoop, place a scoop of rice on to the center of the bowlfuls of jambalaya. Sprinkle dishes with salt, pepper, chopped scallions, and thyme leaves.

beverlygrace@bellsouth.net

Here are some good ones for people looking for the Weight Watchers recipes

SMOTHERED CHICKEN WITH PIEROGIES

1 dozen Mrs. T's frozen Potato and Cheddar Cheese pierogies
1 can (10 3/4 oz) low-fat cream of chicken soup
1 can (4 oz) sliced mushrooms, drained
1 cup frozen peas
2 cups cubed or shredded cooked chicken
1 zucchini diced

Preheat oven to 350. Spray a 2-quart casserole with cooking spray. Thaw pierogies in boiling water for 5 minutes, drain, and place in casserole dish. Spread diced zucchini on top. In a large saucepan, combine soup, mushrooms, peas and chicken. Cook, stirring, about 5 minutes or until heated through. Pour over zucchini. Bake 35 minutes.
4 servings, 7 POINTS each

CRAB QUICHE

1 Package Louis Kemp Crab Delights 8 Oz. -- flaked
3/4 Cup Sargento Light Shredded Mexican Cheese
1/2 Package Fat Free Cream Cheese (8 Oz Package) -- cut into 1/4" cubes
1/4 Cup Green Onions -- sliced
1/2 Tsp Salt
1/2 Tsp Basil
1/2 Cup Reduced Fat Bisquick
1 Cup Skim Milk
1/2 Cup Egg Beaters

Mix crab delights, shredded cheese, cream cheese, onions, salt and basil in a medium bowl. Spread mixture into the bottom of a 9-inch pie plate sprayed with nonstick cooking spray. Beat remaining ingredients with an electric mixer for 1 minute. Pour over crab mixture. Bake at 375 degrees for about 40-45 minutes.
6 servings, 3 POINTS each

SUMMER SQUASH CASSEROLE

2 lbs squash (yellow or zucchini), sliced
2/3 cup chopped onions
1/3 cup chopped green pepper
2/3 cup reduced-fat cheddar cheese, shredded
1/2 cup egg substitute (or 6 egg whites)
1 4oz jar diced pimientos, drained
1/4 tsp salt
1/4 tsp pepper
3 Tbsp bread crumbs

Preheat oven to 350. Steam veggies covered for 10 minutes (or I'll bet you could nuke them in the microwave on High for 5 minutes). Combine veggies, cheese and next 4 ingredients. Spray a 2 quart casserole with cooking spray. Spoon veggies into the casserole. Sprinkle with bread crumbs. Bake for 25 minutes.
4 servings (1 cup), 2 POINTS each

CROCKPOT CHICKEN AND RICE

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1 (1oz) package dry onion soup mix
2 cups water
2 cups (6oz) uncooked rice
16 oz chicken breast, skinned and boned and cut into small pieces.
1 cup sliced canned mushroom, drained
1/8 tsp black pepper

Spray a slow cooker with cooking spray. Combine in the crockpot the chicken soup, dry onion soup mix, water and uncooked rice. Stir in the chicken, mushrooms and pepper. Cover and cook on LOW for 6 to 8 hours. Gently stir just before serving.
6 servings (1 cup), 3 POINTS each

Helene              Leechula@aol.com

This is for Barb in NH:

I am on a low/no salt diet (1,500 grams/day) and can sympathize with your situation. Following are some hints:

-Read Kaylin's ezine everyday, and especially on Thursdays as it is diabetes oriented which is a good diet

-Read labels for salt, sodium, baking soda content

-Remove the salt shaker from the table

-American Heart Association cook book and research their web site

-Diabetes Association cook book; diabetic recipes on the web

-Use no salt butter

-I consume no commercial canned foods, canned meats, commercial bread and drink no caramel colored soft drinks; I keep a pitcher of green tea iced tea

-Use a no salt bouillon; use beef stock, chicken stock, fish stock and vegetable stock, no salt, for pouching chicken and fish

-Check with your market, there is a no salt bread on the market; I bake my own bread for a no salt rendition

-Have lots of crudités - radishes, celery, jacima, cucumber, Jerusalem Artichoke. Carrots are relatively high in salt content.

-I have a water softener system and had a reverse osmosis installed to cleanse the water of salt

-Mrs. Dash has a good salt substitute; be careful, some 'salt substitutes' have more salt in than salt has.

-I've stopped using seasoning salts and now use a combination of individual spices and a couple red pepper flakes can do wonders.

-There is an item in the produce section of our markets called Pico de Gallo. It has tomato, cilantro, white onion and jalapeno peppers and can have lime juice, avocado, cucumber -- all are diced or minced and that, too, gives a meal a boost Barb, this isn't an easy job but it can be accomplished. You are welcome to e-mail me if I can be of further help.

Janet in California           warnelee@pacbell.net

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Disclaimer: The format and original works of this newsletter are protected under US copyright laws, assigned ISSN: 1528-9621. The subscriber recipes remain the property of the individuals who have submitted them, or the original authors of the recipes, respectively. Only recipes with copyright statements attached directly to the recipe or are included in copyrighted collections, are original works of Kaylin White/Real Food for Real People (formerly Kaylin Cherry), and any other recipes offered as `main recipes' in this newsletter are taken from the collective files of RF4RP, and include information as to the original author when this information is available.  RF4RP will not be held liable for missing information as to original author of recipes, due to the uncontrollable circumstances which are unique to recipe sharing and collecting. RF4RP is not associated in any way with any other program and/or book(s) using this or similar names, unless connected with the name Kaylin White or Kaylin Cherry, and has been using the copyrighted name 'Real Food for Real People' since 1994. All email addresses on our list are added by persons using the subscribe address or the service provided at Yahoo.com Subscribing of persons without permission is forbidden, and anyone found practicing this will be deleted from list and turned in to Yahoo.com as well as their ISP for punishment to the full extent of the law. Any other spamming of RF4RP subscribers, or use of copyrighted RF4RP material in spamming will also be prosecuted to the full extent of the law. All advertising is paid or traded, and is the responsibility & property of the sponsors.