Resources

You can replace 1 cup of brown sugar with:
1 cup white sugar OR 1 1/4 cups confectioner's sugar

3/4 teaspoon cayenne pepper & 1 teaspoon vinegar can be used to replace 1 teaspoon hot pepper sauce.

For 1 cup of ketchup, use:
1 cup tomato sauce, 1 teaspoon vinegar & 1 tablespoon sugar

Replace 1 cup self-rising flour with: 
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt

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

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

Apples

• 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.

Carrots

• 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.

Onions

• Refrigerate for 30 minutes before cutting to reduce crying/tears.
• Rub your hands with lemon juice or salt to remove the onion smell.

Oranges

• 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

• Potatoes can usually be stored up to 30 days when kept in a cool, dark place.
• Don't freeze or refrigerate uncooked potatoes. 

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.

Gluten Intolerance Group of North America

Food Distribution Program on Indian Reservations

Academy of Nutrition and Dietetics

American Liver Foundation