Resources

1 teaspoon vinegar can be replaced with:
1 teaspoon lemon juice OR 1 teaspoon lime juice

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

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

Good substitutions for 1 cup of sour cream:
1 cup plain yogurt 
OR mix 1 tablespoon lemon juice or vinegar with enough cream to make 1 cup 
OR mix 3/4 cup buttermilk with 1/3 cup margarine

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

(when measuring utensils aren't available)

1 cup of cereal flakes = adult fist

1/2 cup cooked rice/pasta = 2 baseballs

1 medium bake potato = adult fist

1 cup fresh fruit = baseball

1 oz cheese = 4 dice

1 tablespoon peanut butter = half a ping-pong ball

3 oz meat = deck of cards

3 oz grilled fish = checkbook

ChooseMyPlate.gov
Ten tips for incorporating these principles in your diet:

1. Balance calories
2. Enjoy your food, but eat less
3. Avoid oversized portions
4. Add foods to eat more often to your grocery list
5. Make half your plate fruits and veggies
6. Switch to fat-free or low-fat (1%) milk
7. Make half your grains whole grains
8. Be aware of foods to eat less often
9. Compare sodium in foods
10. Drink water instead of sugary drinks

Find more information at ChooseMyPlate.gov

TACO SOUP

In a pot, add:  1 pound browned ground beef, 1 can whole kernel corn, 1 c Rotel 2 cans beans (drained/rinsed), 1 packet original ranch dressing mix, 1 packet low-sodium taco seasoning mix (see recipe below).

270 calories / 8g fat / 40mg cholesterol / 390mg sodium  27g carbohydrates / 10g fiber / 19g protein
 

• Low-Sodium Taco Seasoning Mix
  Use as lower sodium alternative for Mexican-style dishes.  Combine all of the following ingredients and then store in an airtight container.  1 teaspoon instant minced onion, 1 teaspon chili powder, 1/2 teaspoon cumin powder, 1/2 teaspoon crushed red pepper, 1/2 teaspoon instant minced garlic, 1/2 teaspoon cornstarch and 1/4 teaspoon oregano.

HAMBURGERS

Mix two defrosted packages of hamburger meat into a bowl.  Add spices of your choice.  Form patties and cook in a skillet or on the grill until no pink is present or meat thermometer registers 160 degrees Farenheit.

320 calories / 14g fat / 75mg cholesterol / 270mg sodium / 21g carbohydrates / 1g fiber / 26g protein

STUFFED BELL PEPPERS

Place hollow peppers into a pot of boiling water for 3-6 minutes until soft.  Put on towel to drain.  put together a mixture of prepared rice, browned hamburger meat and diced tomatoes.  Fill each pepper with mixture.  Place filled peppers in an oven-safe casserole dish.  Pour tomato sauce over peppers.  Bake in a preheated oven for about 20 minutes until heated through.

300 calories / 8g fat / 50mg cholesterol / 25mg sodium / 38g carbohydrates / 4g fiber / 20g protein

SPAGHETTI & MEAT SAUCE

Combine coked pasta, browned ground beef and spagheti sauce in pan.  Heat through.

310 calories / 6g fat / 25mg cholesterol / 40mg sodium / 47g carbohydrates / 3g fiber / 16g protein

BEEF TOSTADAS

Place a thin layer of refried beans on a tostada shell.  Top with crumbled, browned ground beef and your favorite fresh vegetables like tomatoes, jalepenos, onions, cheese, lettuce, etc.

260 calories / 14g fat / 70mg cholesterol / 170mg sodium / 8g carbohydrates / 3g fiber / 23g protein

Beef - bay leaf, nutmeg, onion, pepper, sage, thyme
Pork - garlic, onion, sage, pepper, oregano
Chicken - ginger, oregano, paprika, poultry seasoning, rosemary, sage, thyme
Fish - curry powder, dill, lemon juice, paprika, pepper
Carrots - cinnamon, cloves, nutmeg, rosemary, sage
Corn - cumin curry powder, onion, paprika, parsley
Green beans - dill, curry powder, lemon juice, oregano, thyme
Green peas - ginger, onion, parsley, sage
Potatoes - dill, garlic, onion, paprika, parsley, sage
Summer Squash - cloves, curry powder, nutmeg, rosemary, sage
Winter Squash - cinnamon, ginger, nutmeg, onion
Tomatoes - basil, bay leaf, dill, onion, oregano, parsley pepper

American Heart Association

Recipe Resource

Food Safety Resources

Healthy Nutrition