Resources

To replace 1 cup fat for baking, use:
1 cup applesauce OR 1 cup fruit puree

For 1 clove of garlic, try:
1/8 teaspoon garlic powder OR 1/2 teaspoon garlic salt (reduce salt in recipe)

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

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

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.

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

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. 

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

American Liver Foundation

Initiative for Native Americans and Physical Activity

Food Distribution Program on Indian Reservations

Fruit and Vegetable Resource Site