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1 cup mayonnaise = 1 cup sour cream OR 1 cup yogurt

For 1 teaspoon of baking power, use one of these:
1 tablespoon flour OR 1 teaspoon corn starch

Don't have buttermilk?  For 1 cup , try:
1 tablespoon lemon juice OR vinegar PLUS 1 cup milk

If you don't have bread crumbs,  use cracker crumbs OR ground oats.  

1 teaspoon oregano                                   1/2 teaspoon ginger, ground
1 teaspoon coriander seed                    1 teaspoon basil
1 teaspoon dry mustard                          1/2 teaspoon cumin
1 teaspoon rosemary                                1 teaspoon paprika
1 teaspoon onion powder                      1 1/2 teaspoon celery seed
1/2 teaspoon cayenne pepper            1 teaspoon thyme
1 teaspoon garlic powder                      1 teaspoon dill weed

Combine all ingredients and store in an airtight container.  
Makes 1 packet

1. Eat a light snack to prevent overeating at buffets.
2. Limit alcohol to reduce unwanted calories.
3. Bring a healthy low-fat dish to the party.
4. Avoid snacking temptations by giving crafts or other gifts instead of baked goods.
5. Always keep low-calorie foods like raw produce on hand for snacking.
6. Substitute healthful ingredients for those high in calories and fat.
7. Team up with a buddy and support and encourage each other to make healthy choices.
8. Remember to eat right and exercise most days.  Holidays are special days.
9. Don't allow the holidays to be an excuse for easing off your exercise routine.  Keep it up!
10. Celebrate with family and friends in ways that don't center around food.

Eat This Not That
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Fast Food Calories
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My Plate
My Net Diary
Nike Training Club
Nutrition Workbench
Osteoporosis
Run Keeper
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The Snack App
Waterlogged
WebMD
Weight Los
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Who doesn't want to save time and money?  If you follow these easy time-saving tips, you can have more time to spend with family and friends, and doing what you love!

• Crockpots are great tools for saving time.  Use a crockpot to cook a whole chicken or a large roast while you work or run errands.  Then bag and freeze the leftovers for soups or stews later.
• It's easy to skip mealtimes together during the busy week.  Try cooking several meals on the weekend to bring your family together when there is no time to be in the kitchen.
• Cooking roast, turkey and chicken ahead then cutting into bite-size pieces before freezing can make tacos, fajitas and soups a snap to prepare when time is short.
• Casseroles are easy to put in the oven and reheat.  So, take time to prepare your family's favorites and freeze for the times when you need a quick meal fora large or small group.
• The base of any meal is the protein.  It's easy to cook chicken, beef and turkey ahead of time.  Then simply freeze it in large or small freezer bags.  It will take the guesswork out of cooking on the fly.
• In the summer, fresh vegetables are readily available, so wash and freeze fresh squash, tomatoes, okra, corn and other garden vegetables to use later in stews and casseroles.  You will b glad you did.
• For many, cooking a large meal on Sunday is a family tradition.  Why not cook two chickens instead of one?  It's easy to pull the chicken from the bone and freeze it for later.
• Hamburger meat can be used a million ways.  Meals such as tacos, chili, soups and casseroles are popular dishes.  Try cooking hamburger meat in large amounts, allow it to cool, and then freeze in freezer bags for later.  You simply can't go wrong with this cooking tip.

*Always thaw frozen, cooked or uncooked meats in the refrigerator to prevent contamination

*Cook all poultry to a safe minimum internal temperature of 165˚F and all other meats at 160˚F as measured with a food thermometer.
 

Recipe Resource

Healthy Nutrition

Academy of Nutrition and Dietetics

American Heart Association