TOS50 News


Israel - Voting Crisis

Read the full story


Our President is a Disaster

Read the full story


We Say Goodbye to George H.W. Bush

Read the full story


America Takes Pleasure in the Royals

Read the full story

Nutrition & Good Eating

The Recipe Exchange



            My mom, Ethel Rich, was a wonderful cook and baker.  As a child, my home was always filled with friends and relatives anxious to taste whatever it was that Mom was serving that particular day.  Within her lifetime she wrote or helped organize numerous cookbooks.  She thought of herself as someone who cooked healthy foods.


 In looking back at some of Mom’s recipes I realize just how much our understanding of what is “healthy” has changed.  I am listing Mom’s recipes as written by her; however, I also indicate the changes that I have made to these recipes in my own cooking preparations in order to have them be considered “healthy” by current standards.


             Most of Mom’s recipes were complicated and time consuming to prepare.  However, I managed to find two recipes that were good to eat and easy to put together.


 Spinach Ring

      1 tablespoon chopped onion       Salt and pepper

    *1 tablespoon fat                          2 tablespoons grated cheese

      1 tablespoon flour                       3 eggs (separated)

      1 cup milk                                   2 packages frozen chopped spinach


 Saute onion in fat.  Add thawed spinach and fry quickly.  Add mixture of flour and milk and cook until it thickens.  Season with salt and pepper.  Add grated cheese.  After it boils, remove from flame and add well beaten egg yolks.  Beat egg whites until stiff and fold into mixture.  Turn into baking dish and bake at 450 degrees for 10 minutes.

 *I use olive oil in place of fat.


Baked Sweet Potato Casserole

             8 yams                                                        *¼ cup maple syrup

          *¼ cup orange juice                                       *¼ cup oil

          *1 cup Marshmallows


 Bake yams until soft and peel.  Mash yams.  Add maple syrup, orange juice and oil.  Beat  with electric beater until completely blended.  Place into a 1-1/2 quart casserole.  Top with marshmallows and bake for 10 minutes before serving.

 In order to cut calories and fat, I eliminate the ¼ cup of oil completely; substitute ¼ cup  light  pancake syrup for the maple syrup; use ½ cup orange juice instead of ¼ cup orange juice, and a can of Mandarin oranges or pineapple rings in place of marshmallows.  It’s still delicious and a wonderful dish to serve with various poultry dishes.             


             Share your favorite recipes with us at The Recipe Exchange.  We would love to know about the dishes that you and your family enjoy eating, whether it be a “family heirloom” or perhaps one of your own creative inspirations.  Exchanging recipes can be fun.  I look forward to hearing from you and trying some of your recipes -- and I certainly hope you will enjoy preparing and tasting some of mine.


Click on the item above to see the full-size image

1 Comment

February 22, 2010 - 5:07pm

Marty Stone

This has always been a favorite in my house, and it's so healthy (which makes it even better!) See the nuritional analysis posted at the end. Ingredients: Marinade 1 1/2 tbsp minced red onion 1/2 tsp finely chopped garlic 1 tbsp honey 1 tsp chopped fresh cilantro 1/2 cup freshly squeezed lime juice 1/2 tsp Jamaican jerk or Cajun seasoning 1/8 tsp paprika 16 shrimp, shelled, deveined, tails removed Corn relish 2 ears corn (or 1 cup canned or frozen and thawed) Vegetable-oil cooking spray 6 Roma tomatoes, diced 1 green onion, chopped Lime- or lemon-pepper seasoning Tacos 4 lowfat whole-wheat tortillas 1 tsp chopped fresh cilantro 1 green onion, chopped Preparation: Combine marinade ingredients with 1/4 cup water and season with salt. Add shrimp; refrigerate 1 hour. To make relish, cut corn kernels off cob. Lightly spray a sturdy skillet with cooking spray and heat over moderately high heat. Stir-fry corn until golden brown. Pour corn into a bowl and add remaining relish ingredients; season with salt. Remove shrimp and reserve marinade. Lightly spray the same skillet with cooking spray and heat on high until very hot. Toss in a few shrimp at a time and cook until just opaque; remove shrimp. Pour marinade into pan, bring to boil and boil for 2 minutes; lower heat and simmer until thick. Put 4 shrimp on each tortilla; top with corn relish and marinade sauce. Sprinkle with cilantro and green onion. Nutritional analysis per serving: 181 calories, 1.3 g fat (0.2 g saturated fat), 35 g carbohydrates, 10.3 g protein, 11.5 g fiber

Post new comment

Due to spam, all comments require approval before posting. Please only submit your comment once and fill out the CAPTCHA. Thank you.
To prevent automated spam submissions leave this field empty.
Today is: May 21, 2019 - 9:15pm
Subscribe Click to Subscribe

Sticky Posts