Recipe Index

Chili                                                                           Vegetable Soup Casserole
Sweet Potato Pie                                                        Santa Fe Pie Casserole
Cavatini                                                                      Cornbread--Ham Casserole
Pork Ala King                                                            Cheesecake Pumpkin Pie
Turkey & Cheddar Pasta Salad                                  Apple Harvest Dessert
Red Cabbage Salad                                                    Peanut Butter & Jelly Cheesecake Pie
Easy Fruit Salad                                                         Apricot Rice Pudding
Peachy Keen Salad                                                    Dutch Almond Apricot Pie
Snowflake Salad                                                        Salsa Tossed Salad
Great Northern Bean Soup                                        Southwestern Chicken Tomato Soup
Chicken Noodle Soup                                               Grande Green Beans
Italian Vegetable Soup                                              Mexican Scalloped Potatoes
Broccoli Cheese Soup                                               Acapulco Gold Pudding
Seafood Pasta Chowder                                            Quick Macaroni & Cheese
Candied Sweet Potato Bake                                      Blue Berries and Cream
Mexican Tomato Bake                                              Chow Mein Meatloaf
Bountiful Harvest Stew

The Complete Meal...Make it Tonight!!!

Mexican Fiesta

Come to the table hungry when you celebrate with this meal you'll be sure to go away pleasantly satisfied. Play a little Tiajuana Brass for background music and enjoy!

If you eat the entire meal, you will use the following exchanges: 7 3/4 Vegetable, 4 1/4 Protein, 3/4 Milk, 1 3/4 Bread, 1/2 Fruit, 1/2 Fat, 122 Optional Calories.

Save a few extras during the rest of the day for the protein and optional calories.

Remember, you don't celebrate EVERY day like this.

Salsa Tossed Salad
Southwestern Chicken Tomato Soup
Grande Green Beans
Mexican Scalloped Potatoes
Acapulco Gold Pudding

Cooking Tips

Fat Alternative Cooking Tips 

White Sauce 

 A very good white sauce for vegetables and casseroles without using added fat can be made by spraying a saucepan with butter flavored cooking spray. Place 1 1/2 cups evaporated skim milk and 3 Tablespoons flour in a small covered jar. Mix well. Pour into sprayed saucepan and cook over medium heat until thick. Stir constantly. Add salt and pepper to taste. Makes 4 servings. Each serving equals: 3/4 Milk, 1/4 Bread

Sour Cream Alternative 

If you put 1 cup of non-fat yogurt in a coffee filter tat you place in a sieve over a small bowl and refrigerate for about 6 hours, you will end up with a very good alternative for sour cream.

January, A time of new beginnings...

January, A time of new beginnings...

Welcome to the premier issue of a newsletter dedicated to the delicious low fat, low sugar way of preparing food. Healthy Exchanges Newsletter is also starting it's new beginnings. I hope you are pleased with the results.

The goals I want to meet with this and future issues are:

(1) Seasonal Dishes, using foods that are readily available in your grocery store. also we will have recipes for the whole family to enjoy, from soup to dessert.

(2) Special Requests for recipes from the readers. Ask, and I will try to local or create a recipe that fits your needs.

(3) A Recipe Makeover section, so if you have a family favorite you want revised, just send me the recipe and I will see what I can do. While all recipes can't be converted to a healthy low fat, low sugar substitute, man can.

(4) I want to have a sharing section where you can exchange good recipes you developed or came across that the rest of us could benefit from. So, please send me your recipes to be included in the Reader's Exchange.

(5) I will not have specific health or medical information. But, if I come across dieting or exercise tips that might be of help, I will include them.

I've designed the size an layout of this newsletter with the 3-hole punch to fit nicely into a standard binder for safe keeping if you are interested in purchasing a HEALTHY EXCHANGES binder from me just send $5.50 to my address on teh lower panel of page 2.

I want this newsletter to fit YOUR needs. I would love to hear any other suggestions you might have to make this the best newsletter possible.

Inside you'll find...
Special Request
Recipe Makeovers
Salads
The Winter Fare
Desserts
The Complete Meal
A Mexican Fiesta
Cooking Tips 
Quick Recipes