Resources
Substitutions
Evaporated Milk
1 cup evaporated Milk can be substituted with 1 cup light cream.
Self-Rising Flour
Replace 1 cup self-rising flour with:
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt
Vinegar
1 teaspoon vinegar can be replaced with:
1 teaspoon lemon juice OR 1 teaspoon lime juice
1 teaspoon lemon juice OR 1 teaspoon lime juice
Brown Sugar
You can replace 1 cup of brown sugar with:
1 cup white sugar OR 1 1/4 cups confectioner's sugar
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1 cup white sugar OR 1 1/4 cups confectioner's sugar
Tips
Quick & Easy Meals with Turkey
TURKEY SANDWICHES
Spread whole wheat bread slices with your choice of dressing. Add turkey slices, fresh tomatoes and other vegetables/fruit as desired. Serve cold.
310 calories / 3.5g fat / 45mg cholesterol / 450mg sodium / 43g carbohydrates / 3g fiber / 25g protein
TURKEY LETTUCE WRAPS
Top Romaine lettuce leaf with turkey slice and raw tomato. Mash 1/8 avocado and 1 teaspoon lime juice together in small bowl. Spread onto the tomato/turkey slice. Roll up and serve.
120 calories / 6g fat / 20mg cholesterol / 240mg sodium / 9g carbohydrates / 2g fiber / 8g protein
HOT TURKEY SANDWICH
Place prepared turkey on a piece of whole-wheat toast. Top with prepared mashed potatoes. Complete sandwich by topping with turkey gravy and second slice of toast..
350 calories / 3g fat / 25mg cholesterol / 510mg sodium / 65g carbohydrates / 5g fiber / 17g protein
TURKEY CHEF SALAD
Place Romaine lettuce in bowl or on plate. Top with raw vegetables, turkey pieces and grated cheese. Serve with your preferred salad dressing.
220 calories / 9g fat / 60mg cholesterol / 10mg sodium / 8g carbohydrates / 2g fiber / 24g protein
TURKEY CHEESE KABOBS
Place chunks of turkey, raw vegetables and cheese on a skewer. Serve cold.
150 calories / 9g fat / 50mg cholesterol / 420mg sodium / 5g carbohydrates / 2g fiber / 24g protein
Spread whole wheat bread slices with your choice of dressing. Add turkey slices, fresh tomatoes and other vegetables/fruit as desired. Serve cold.
310 calories / 3.5g fat / 45mg cholesterol / 450mg sodium / 43g carbohydrates / 3g fiber / 25g protein
TURKEY LETTUCE WRAPS
Top Romaine lettuce leaf with turkey slice and raw tomato. Mash 1/8 avocado and 1 teaspoon lime juice together in small bowl. Spread onto the tomato/turkey slice. Roll up and serve.
120 calories / 6g fat / 20mg cholesterol / 240mg sodium / 9g carbohydrates / 2g fiber / 8g protein
HOT TURKEY SANDWICH
Place prepared turkey on a piece of whole-wheat toast. Top with prepared mashed potatoes. Complete sandwich by topping with turkey gravy and second slice of toast..
350 calories / 3g fat / 25mg cholesterol / 510mg sodium / 65g carbohydrates / 5g fiber / 17g protein
TURKEY CHEF SALAD
Place Romaine lettuce in bowl or on plate. Top with raw vegetables, turkey pieces and grated cheese. Serve with your preferred salad dressing.
220 calories / 9g fat / 60mg cholesterol / 10mg sodium / 8g carbohydrates / 2g fiber / 24g protein
TURKEY CHEESE KABOBS
Place chunks of turkey, raw vegetables and cheese on a skewer. Serve cold.
150 calories / 9g fat / 50mg cholesterol / 420mg sodium / 5g carbohydrates / 2g fiber / 24g protein
Holiday Survival Guide
- Eat a light snack to prevent overeating at buffets.
- Limit alcohol to reduce unwanted calories.
- Bring a healthy low-fat dish to the party.
- Avoid snacking temptations by giving crafts or other gifts instead of baked goods.
- Always keep low-calorie foods like raw produce on hand for snacking.
- Substitute healthful ingredients for those high in calories and fat.
- Team up with a buddy and support and encourage each other to make healthy choices.
- Remember to eat right and exercise most days. Holidays are special days.
- Don't allow the holidays to be an excuse for easing off your exercise routine. Keep it up!
- Celebrate with family and friends in ways that don't center around food.
Quick & Easy Meals with Roast Beef
BBQ BEEF SANDWICH
Prepare roast in crockpot or oven. Let cool. Shred beef and add barbecue sauce. Place on sandwich bread or bun.
400 calories / 7g fat / 45mg cholesterol / 440mg sodium / 41g carbohydrates / 8g fiber / 27g protein
SHEPHERD'S PIE
Combine 1 pound cooked roast beef, 1 chopped onion, 1 box cream of mushroom soup, 1 tablespoon ketchup, 1 can drained/rinsed peas and carrots and 1/8 teaspoon pepper, into skillet and heat through. Spoon beef mixture into 9-inch pie plate. Prepare 2 cups instant potatoes and spoon over beef mixture. Bake at 400 degrees for 15 minutes.
190 calories / 5g fat / 40mg cholesterol / 250mg sodium / 20g carbohydrates / 3g fiber / 17g protein
CURRIED BEEF SALAD
Add following ingredients to bowl: 3 cups cubed roast, 1 1/2 cups red grapes (halved), 4 celery ribs (chopped). In a separate bowl, combine 2/3 cup mayonnaise, 2 tablespoons lemon juice and 1 teaspoon curry powder. Pour the wet ingredients over the dry and toss to coat. Refrigerate for about an hour, then add 1/2 cup chopped peanuts and serve.
240 calories / 10g fat / 70mg cholesterol / 210mg sodium / 11g carbohydrates / 2g fiber / 26g protein
SHREDDED BEEF TACOS
Make tacos using pre-cooked roast and add vegetables and cheese.
270 calories / 11g fat / 40mg cholesterol / 20mg sodium / 14g carbohydrates / 3g fiber / 18g protein
SHREDDED BEEF QUESADILLAS
Use pre-cooked roast and place inside a tortilla and add vegetables. Eat hot or cold.
360 calories / 9g fat / 45mg cholesterol / 190mg sodium / 27g carbohydrates / 3g fiber / 23g protein
FRESH Produce Tips
Apples
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- Once cut, place them in a bowl of cold water or sprinkle with orange or lemon juice to keep them from turning brown.
- Apples give off a gas that causes other vegetables to ripen, so store separately.
- Wait to wash carrots until just before you're ready to use them.
- Keep carrots from developing a bitter flavor by storing away from apples, avocados and bananas.
- Refrigerate for 30 minutes before cutting to reduce crying/tears.
- Rub your hands with lemon juice or salt to remove the onion smell.
- Give canned or bottled orange juice a fresh flavor by adding fresh squeezed orange juice.
- Grated orange skin (zest) is a great way to add a little zing to baked chicken or muffins.
- Potatoes can usually be stored up to 30 days when kept in a cool, dark place.
- Don't freeze or refrigerate uncooked potatoes.