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

1 cup of butter (salted) can be replaced with:
1 cup shortening and 1/2 teaspoon salt OR 7/8 cup vegetable oil and 1/2 teaspoon salt

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

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

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

CHEESE SOUP

In a medium saucepan, heat 3 cups lower-sodium vegetable broth, 3 cubed potatoes, 1/2 cup chopped onion, 1/2 cup chopped carrots and 1/4 cup chopped celery.  Bring to a boil then cover and simmer on low until the potatoes are tender. Mash with a potato masher.  Add 5 slices (5 oz) cheese and 1/2 cup low-fat milk.  Stir and cook until cheese melts.  Add pepper to taste.

110 calories / 2g fat / 5mg cholesterol / 300mg sodium / 14g carbohydrates / 2g fiber / 8g protein

MIX-N-MAC & CHEESE

Mix a pound of cooked macaroni with milk and melted buttery spread.  Add cheese until melted.  Have fresh vegetables available to mix-in for variety.  Vegetables such as chopped broccoli or diced bell pepper.

310 calories / 11g fat / 30mg cholesterol / 70mg sodium / 35g carbohydrates / 1g fiber / 16g protein

CHEESE NACHOS

Place grated cheese on tortilla chips.  Place under broiler and melt cheese.  Top with any fresh vegetables or refried beans.  This adds variety and nutritiion.

330 calories / 21g fat / 60mg cholesterol / 55mg sodium / 11g carbohydrates / 0g fiber / 19g protein

GRILLED CHEESE SANDWICH

Butter one side of two pieces of bread.  Place one slice cheese on inside of slices (buttered-side out).  Place on heated griddle.  Toast both sides until brown and cheese melts.

340 calories / 20g fat / 50mg cholesterol / 1070mg sodium / 29g carbohydrates / 2g fiber / 15g protein

PIMENTO CHEESE SANDWICH

Grate one pound cheese and then add a small jar (4 oz) of drained, rinsed pimentos.  Add 1 large chopped onion and 1-2 tablespoons mayonnaise to make mixture stick together.  Chill and serve on sandwich bread.

165 calories / 3g fat / 5mg cholesterol / 410 mg sodium / 29g carbohydrates / 4g fiber / 10g protein

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.
 

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

Initiative for Native Americans and Physical Activity

Recipe Resource

Gluten Intolerance Group of North America

Healthy Nutrition