2001 Volunteer Leader Training Guide
Bone Up on Calcium to Prevent Osteoporosis
Recipes
Sweet Potato Bisque
2 tablespoons butter
1/4 cup finely chopped onion
2 tablespoons flour
2 cups 1% lowfat milk
1 14 1/2-ounce can chicken broth
1 20-ounce can cut sweet potatoes in light syrup, drained, pureed (or mashed)
1/8 to 1/4 teaspoon nutmeg
Directions: In a 2-quart saucepan over medium-low heat, melt
butter, add onion and cook until tender. Gradually stir in flour, mixing until
blended. Gradually add milk, mixing until slightly thickened. Stir in combined
sweet potatoes, broth and nutmeg. Reduce heat; cover, cook 10-15 minutes,
stirring occasionally. To serve, top each serving with Jazzy Croutons. Makes 6
servings.
Jazzy Croutons
4 tablespoons butter, melted
1/4 cup orange juice
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ginger
2 cups Italian, French or sourdough bread cubes
Directions: Combine butter, orange juice and spices; mixing
until well-blended. Pour butter mixture over bread cubes, mix lightly. Place
bread cubes on ungreased jelly-roll pan or cookie sheet; bake at 350 degrees
10-15 minutes, turning to brown.
Nutritional Facts: ;70 calories, 14 g fat, 35 mg cholesterol,
460 mg sodium, 53 g carbohydrate, 5 g fiber, 7 g protein, calcium: 25% Daily
Value (DV)
Tomato Basil Soup
1 16-oz can of tomatoes (drained)
1 medium onion, chopped
1 tablespoon olive oil
2 cloves garlic, crushed
1 pinch ground red pepper
1 tablespoon chopped fresh basil or 1 teaspoon dried basil
2 cups fat free skim milk or 1% lowfat milk
salt, to taste
pepper, to taste
Directions: In a medium saucepan, cook the onion in olive oil
over medium heat, stirring frequently, until golden brown, about 4 minutes. Add
the garlic and cook 1 minute longer. Add the tomatoes. Cook uncovered over
medium heat for 10 minutes. Spoon 3/4 of the mixture into food processor or
blender container; puree until smooth.
Return to saucepan. Add red pepper, basil and milk to the soup.
Heat until hot but do not boil. Season to taste with salt and pepper. Devise the
soup into bowls and serve immediately. Yields 4 cups. Makes 2 servings.
Nutritional Facts: 220 calories, 11 g protein, 28 g
carbohydrates, 8 g fat, 5 mg cholesterol, 135 mg sodium, calcium: 30% Daily
Value (DV)
Wrap Attacks
2 8-ounce packages fat-free cream cheese (softened)
1/3 cup mild salsa
6 celery stalks (cut into thirds, 2-inch cuts)
6 large carrot sticks (cut into thirds, 2-inch cuts)
2/3 cup grated lowfat cheddar cheese
6 8-ounce flour tortillas (9 or 12 inch)
Directions: Place softened cream cheese in a mixing bowl. Add
mild salsa and whip with a blender until smooth and creamy. Spread this flavored
cream cheese evenly over each flour tortilla, leaving one inch uncovered at the
top and bottom. Place three 2-inch celery stick and three 2-inch carrot sticks
in the flavored cream cheese so that they may be rolled up. Sprinkle Árated
cheddar cheese over each tortilla. From the bottom fold the one inch uncovered
part over the covered part and roll. Cut the roll in half; it will look like a
pinwheel. Makes 6 servings.
Nutritional Facts: 270 calories, 19 g protein, 35 g
carbohydrate, 6 g fat, 15 mg cholesterol
Tropical Orange Smoothie
1 ripe medium banana, cut up
1 8-ounce can crushed pineapple (juice pack), chilled
1/2 of a 6-ounce can frozen orange juice concentrate (1/3 cup)
1 1/2 cups lowfat vanilla ice cream
1 cup fat free skim or 1% lowfat milk
Shredded coconut, toasted
Directions: In a blender container, combine banana, undrained
pineapple, and orange juice concentrate. Cover and blend until almost smooth.
Add lowfat ice cream and milk. Cover and blend until smooth. Pour into glasses.
Top each serving with a little toasted coconut; serve immediately. Make 4
(8-ounce) servings.
Nutritional Facts: 205 calories, 5 g protein, 42 g carbohydrate,
2 g fat, 5 mg cholesterol, 1 g fiber, 89 mg sodium, calcium: 20% Daily Value (DV)
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