Main Dishes




Fruits & Vegetables


Wine & Food Pairing


-Some Basics-

[BBQ 101] [Beef Quality Guide] [Butter Vs Margarine] [Cast-Iron Skillet]

Childs Healthy Diet] [Coffee Facts] [Convection Cooking] [Cooking Oils] [Diabetes Diet Guidelines]

[Dry Weight measurements] [Benefits of Fish] [Flatware placement] [Food Safety] [Freezing Food-limits]

 [Fruits & Vegetables] [
Grease & Kitchen Fire] [Grains] [Handling Fruits & Vegetables] [Healthy Treats]

[Kids & Veggies] [Kitchen Measures] [KitchenTips] [Liquids]
[Peppers Index] [Meat Buying] [Mushrooms]

[Healthy Natural Foods] [Oats for Breakfast] [Pans & Holding Volumes] [Rice]

 [Sauté' Vs Sweat] [Spice Advice] [Volume (fluid) Measurements] [Whole Grains]


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Quick Tip: We recommend not rinsing pasta. Some cookbooks suggest rinsing cooked pasta under cold running water to stop the cooking process, but this only takes away the flavor.




  • Wash hands with warm water and soap for at least 20 seconds before and after handling food, especially fresh whole fruits and vegetables and raw meat, poultry and fish.

  • Rinse raw produce in warm water. Don't use soap or other detergents. If necessary--and appropriate--use a small scrub brush to remove surface dirt.

  • Use plastic, rather than wooden, cutting boards. Bacteria can hide in the grooves of wooden ones.

  • Wash cutting boards with a solution of 1 teaspoon (5 milliliters) of chlorine bleach in 1 quart (about 1 liter) of hot water. Always wash boards after cutting raw meat, poultry or seafood and before cutting another food to prevent cross-contamination.

  • Store cut, peeled and broken-apart fruits and vegetables (such as melon balls) at or below 41 degrees Fahrenheit (5 degrees Celsius)--that is, in the refrigerator.

  • When buying from a salad bar, avoid fruits and vegetables that look brownish, slimy or dried out. These are signs that the product has been held at an improper temperature.


Flavor Tip:
Add fresh herbs near the end of cooking time or sprinkle on the food just before service. Ground herbs and spices will keep their flavor best if added about 20 minutes to an hour before serving. of course, depending how well they hold up in cooking.


Press a shallow divot into the center of the beef patty with a spoon or thumb, this way they will come out flat after cooking.
PS. If you love jalapeno peppers, and you like a little or a lot of heat, as julapenos can vary a lot in heat levels, so feel free to reduce or increase the amout of peppers used.

Most think of the jalapeño as a very spicy hot pepper, but 
it is merely mild to moderate. Jalapeño peppers have a Scoville heat unit range of 2,500 to 8,000 Scoville heat units (SHU).

BBQ 101

-Cook Them Well-

'You might think you like a hambuger on the rare side, but ground beef has to get to160 degree F to kill bacteria. Use a meat thermometer-you can't judge doneness by color'

How hot are your briquettes coals and are they ready? After lighting the coals and waiting until they are adequately hot. Carefully place the palm of your hand over the grill where the food will be placed (DON'T TOUCH THE GRILL)! The number of seconds you can comfortable hold your hand over the coals indicates the temperature. One or two seconds is a hot fire. Great for steaks, burgers.

The number of charcoal briquettes depends on the type of food to be cooked and the size of the grill. Scatter briquettes in a  single layer, so  to cover an area slightly larger than the area the food your are cooking will take up, then gather them into a small pyramid in the center, and soak with liquid lighter (THAT IS SPECIFICALLY MEANT FOR "STARTING BRIQUETTES", NEVER USE GAS OR KEROSENE).

Let stand about 5 minutes before lighting. After lightning, allow about 45 minutes for the coals to burn down. The coals are ready when they appear ash gray in color in the daytime and a red flow at night, but with no flame. If the fire is to hot, then distribute the briquettes out more.
To adjust  heat, add warm coals from the perimeter around the fire's edge, or if you have an adjustable grill, lower the grill.



BBQ Cooking Tip- Utilize a wire broilet basket for small pieces of foods, such as appetizers. It is easy to turn and food will not slip thrrough the grill. Using heavy duty foil will accomplish the same ease of handling, but do puncture the foil with a fork, as you want the steam to excape.

BBQ Fire Tip:  Keep a water bottle w/sprayer at the ready, to put out flare-ups , while your add it, don't forget to use long handled forks, tongs and utilize hot pads.

  Beef Quality Guide 101


Meat Quality Grading is an indication of tenderness, juiciness and flavor. It is determined on the amount of marbling and the age of the animal. The higher the grade, the more tender, juicy and flavorful the cut should be.

Prime is the top grade in the U.S. meat grading system. Prime has the most marbling and is produced in limited quantities. Prime Beef is most commonly sold in fine restaurants and some meat markets.
Choice has less marbling than Prime but more than Select. It can usually be found at your local grocery store at a higher price than Select.
Select has the least amount of marbling of the top three grades, making it leaner and probably less tender and juicy than prime or choice grade. Select is the most common quality grade at your local grocery store.

Quality grades determine how much you will enjoy a steak. The higher the grade, the better chance that the steak will taste great.

On the other hand, the quality grade of lower-end cuts of meat like chuck or brisket is not as important. Good cooking methods can are what will make these meats taste best. So don't feel bad about buying the lower quality grades of the lower-end meats

All cuts of beef have their own individual differences and qualities that make them perfect for certain recipes and dishes. Knowing all the ways to identify beef cuts will move you toward more economical and better tasting beef.


  • Rib Roast Small End

  • Rib Roast Roll

  • Rib Steak Small End

  • Rib Eye Steak



  • Round Steak

  • Rump Roast, Boneless

  • Top Round Steak

  • Bottom Round Steak

  • Eye Round Steak

  • Tip Roast

  • Tip Steak

  • Heel of Round


  • Top Loin Steak

  • T-Bone Steak

  • Top Loin Steak, Boneless

  • Porterhouse Steak

  • Tenderloin Steak

  • Sirloin Steak, Pin Bone

  • Sirloin Steak, Flat Bone

  • Sirloin Steak, Round Bone

  • Sirloin Steak, Wedge Bone

  • Sirloin Steak, Boneless


  • Blade Pot Roast

  • Blade Steak

  • Arm Pot Roast

  • Arm Steak

  • Cross Rib Pot Roast


Flank & Plate:

  • Flank Steak


Brisket & Fore shank:

  • Shank Cross Cut

  • Brisket Whole

  • Short Ribs


Misc. Cuts:

  • Ground Beef

  • Cubed Steak

  • Beef for Stew

  • Cubes for Kabobs


Quick Tip: Instead of using vegetable storage bags.

-Wrap your lettuce in a damp paper towel (you may need a few to wrap a large head of lettuce) and store in a plastic grocery bag. Your lettuce will last a while wrapped like this.

-Tomatoes, apples, and avocados (and most fruit, for that matter). It ruins the taste.

-Avoid using your refrigerator crisper, if you don't see the veggies, apples, etc. you are less likely to snack on them. The items that should be out of site are the chips, cookies and candy. do place the veggies in a bag, buy place them visible.




Drip coffee: 115–175 mg
Espresso: 100 mg
Brewed: 80–135 mg
Instant: 65–100 mg
Decaf, brewed: 3–4 mg
Decaf, instant: 2–3 mg


  • Dark roasted coffees have less caffeine than medium roasts! The longer a coffee is roasted, the more caffeine burns off during the process.

  • The steam rising from a cup of coffee contains the same amounts of antioxidants as 3 oranges. Antioxidants are heterocyclic compounds, which prevent cancer and heart disease.

  • Coffee must have at least 97% of its caffeine removed to qualify as decaffeinated in the United States. A 5-ounce cup of decaffeinated coffee contains less than 5 milligrams of caffeine.

  • During roasting, coffee beans become 18-23% lighter and 50-100% larger.

  • It takes approximately 42 coffee beans to make a shot of espresso.


Coffee Storage

Grinding beans fresh daily is ideal and the aroma is great!
Store whole roasted beans in an airtight container in a cool, dry place for up to two weeks. For longer storage, place beans in a zip-top bag with the air removed or any other airtight container filled with no airspace, and freeze up to three months.

Refrigerator- If you don't use it as often you can store it in the refrigerator for about a month.

Freezer - If you only use coffee occasionally, you can store it in the freezer. It should stay fresh for up to 3 months.

American (regular) roast: beans are medium-roasted, resulting in a moderate brew, not too light or too heavy in flavor.

French roast and dark French roast: heavily-roasted beans, a deep chocolate brown which produce a stronger coffee.

Italian roast: glossy, brown-black, strongly flavored, used for espresso.

European roast: two-thirds heavy-roast beans blended with one-third regular-roast.

Viennese roast: one-third heavy-roast beans blended with two-thirds regular-roast.

Instant coffee: a powder made of heat-dried freshly brewed coffee.

Freeze-dried coffee: brewed coffee that has been frozen into a slush before the water is evaporated, normally more expensive that instants but with a superior flavor.

Decaffeinated coffee: caffeine is removed from the beans before roasting by way of a chemical solvent (which disappears completely when the beans are roasted) or the Swiss water process which steams the beans and then scrapes off the caffeine-laden outer layers.

(Of the various botanical species of coffee trees in the world, only two are extensively cultivated commercially; Arabica and Robusta).

Most Arabica coffee beans originate from Latin America, East Africa/Arabia, or Asia/Pacific. Robusta coffee beans are grown in West and Central Africa, throughout Southeast Asia and to some extent in Brazil. Beans from different countries or regions usually have distinctive characteristics such as flavor, aroma, body, and acidity. These taste characteristics are dependent not only on the coffee's growing region, but also on genetic subspecies (varietals) and processing.

Create a budget: Track your food expenses (that includes everything, including your coffee) for a week. It's easier to save money once you know where it goes.
Set firm limits: Be certain to include some discretionary spending. But avoid deviating from your plan.
Check Inventory: Do regular pantry and refrigerator checks. Knowing what you have prevents you from needlesly buying extra.
Plan your menu: Make a weekly food plan. Managing money and making dinner every night get easier when you plan.
Shop Sales: (don't forget the coupons) Scan grocery ads for bargins, then use them to plan your meals for the week. Work the specials into your weekly menu, if you have a good deal on a specific food, such as chicken, work the chicken into the meal plan several times that week.
Make a list: Make a shopping list and organize it by department (produce together, meats together). This saves time and reduces aimless wandering around the store, which increases the chance of impulse buys.



•    Omega-3 fatty acids are found in fish—especially oily fish such as salmon, sardines, and herring. These omega-3 fatty acids can help lower your blood pressure, lower your heart rate, and improve other cardiovascular risk factors.

•    Eating fish reduces the risk of death from heart disease, the leading cause of death in both men and women. Fish intake has also been linked to a lower risk of stroke, depression, and mental decline with age.

•    For pregnant women, mothers who are breastfeeding, and women of childbearing age, fish intake is important because it supplies DHA, a specific omega-3 fatty acid that is beneficial for the brain development of infants.

•    Some fish contain mercury. For men and women not of childbearing age, it is not clear that mercury exposure from typical levels of fish intake has any adverse health effects. In contrast, fish intake has significant benefits for reducing the risk of death from heart disease, the number one cause of death. So, mercury exposure from fish intake should not be a major concern for men or for women not of childbearing age. The benefits of fish intake can be maximized by consuming a variety of different seafood.

•    Mercury may have subtle effects on the developing nervous systems of infants. Therefore, pregnant women, women who may become pregnant, those who are breastfeeding, and very young children should avoid 4 types of fish that are higher in mercury content: shark, swordfish, king mackerel, and golden bass. Other fish should still be consumed to ensure that infants receive the benefits of DHA for brain development. Light tuna has relatively low levels of mercury, and other fish, such as wild and farmed salmon and shrimp, contain very low levels of mercury.

•    Chemicals called dioxins and polychlorinated biphenyls (PCBs) can accumulate in foods, including fish. The levels of these chemicals in fish, including farmed fish, are very low and similar to levels in meats and dairy products. Compared with the health benefits of fish intake, the health risks of these chemical levels are very low and should not influence individual decisions about fish intake. Compared with store-bought fish, locally caught freshwater fish may have higher chemical levels, so local advisories should be consulted.

Overall, the health benefits of eating fish greatly outweigh the potential risks—especially when guidelines are used to reduce the small chance of being affected by these risks.


A really simple techniques to master is steaming food in a perforated basket suspended above simmering liquid.
"If you use a flavorful liquid or add seasonings to the water, you'll flavor the food as it cooks".


Butter Vs Margarine:

Both saturated fats and trans fats can raise total cholesterol and LDL cholesterol. Therefore, you should try to minimize the intake of both saturated fats and trans fats. Butter contains more saturated fats and trans fat. And butter also contains dietary cholesterol.

Manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it's softer than the first-generation margarine stick.

Instead of hydrogenating liquid vegetable oil, manufacturers now add a tiny amount of modified palm and palm kernel oil to enhance the spread ability of margarine, creating a soft margarine that's trans fatty acid free.

When boiling or steaming cauliflower, beets or other vegetables
, add a teaspoon or two of white distilled vinegar to the water to help them keep their color. This will also improve their taste, and reduce gassy elements. This also works when cooking beans and bean dishes.

To add a zesty new taste to fresh fruits
such as pears, cantaloupe, honeydew, or others, add a splash of rice or balsamic vinegar. Serve immediately to prevent the fruit from becoming mushy.

To keep eggs from cracking when boiling add a tablespoon or two of white distilled vinegar to water.



Unit of measure

Equivalent measurement

Decimal equivalent

1 ounce

1/16 pound

.0625 pound

2 ounces

1/8 pound

.125 pound

3 ounces

3/16 pound

.1875 pound

4 ounces

1/4 pound

.250 pound

8 ounces

1/2 pound

.5 pound

12 ounces

3/4 pound

.75 pound

16 ounces

1 pound

1.0 pound

32 ounces

2 pounds

2.0 pounds

1 kilogram

2.2 pounds/ 35.2 ounces

1 pinch = 1/8 tsp or less
1 pound butter = 4 sticks or 2 cups
1 tsp = 60 drops            
 2 cups sugar = 1 pound


Cooking with wine:
Wine disolves the solids in the bottom of the pan, back into the ingredients.

 whole grain is the most minimally processed version of any grain. Grain kernels are made up of bran, germ, and the endosperm. As the bran and the germ are stripped away in the refining process, much of the fiber, vitamins, minerals, and antioxidants are removed along with them. Most grain are processed in some way before we can eat them and there's a very wide selection, from whole to fully refined.

Barely, Corn, Millet, Oats, Quinoa, Rice and Wheat


Boil a solution of 1/4 cup of vinegar and 1 cup of water in the microwave to loosen splatteres and to deodorize.


Putting food on ice extends its shelf life-for a time. Try freezing the following in airtight bags or containers.
Chicken Broth, 3 months.
Coconut (grated) 2 months.
Gingerroot, 2 months
ard cheeses (such as Parmesan, Romano, Cheddar, and Swiss, 6 months.
Milk, 1 month (freeze the carton standing upright.)
Nuts, 2 months.
Pancakes and waffles, 1 month (reheat these straight from the freezer)
Rice (cooked and frozen in small portions) 1 month
Tomato paste, 3 months
Unsalted butter, 6 months


Raw Chicken: Frozen in supermarket packaging will last 1 week. Repacked in freezer paper or freezer wrap, then bagged, individual pieces and cutlets will last 9 months.
Bacon: Up to 1 month for best flavor, though it will keep for 2.
Raw Shrimp: Ray shrimp brought frozen last up to 2 months. Ray shrimp brought fresh should be cooked before freezing: then they're good for p to 3 months.
Stuffed pasta and dumplings: Brought frozen, these last up to 3 months. Fresh stuffed pasta and dumplings frozen at home will last 1 month at most.
Vegetables: Raw frozen vegetables last up to 6 months. Once opened, the bags are good for 3 weeks.
Crusty Bread: Fresh bread packed in a resealable plastic freezer bag will last up to 6 weeks.

Overstuffing your freezer:

 When a freezer is too full, the air vent may become blocked, preventing the air from circulating properly and keeping everything chilled at the same temperature. On the other hand, if the freezer is almost empty, all the cold will escape as you open the door. Ideally a freezer should be 75% full.


Healthy Treats:

Pyramid Tortilla Recipe

Here is an easy to do snack. For each person you will need:

1 8-inch tortilla
2 ounces thin sliced turkey or ham
2 Tablespoons shredded cheese
1/4 cup shredded lettuce
1 Tablespoon raisins
Low fat mayonnaise, cream cheese, or margarine

Banana Ice - - Peel several very ripe bananas, bread them into 1 inch pieces, and freeze the pieces on a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.

Antipasto Plate

Roll a thin slice of prosciutto or
ham around a part-skim mozzarella
string cheese. Eat with a few olives, grapes, and roasted bell peppers (from a jar) drizzled with balsamic vinegar.
Contains almost a quarter of a woman's 1,000-milligram recommended daily allowance for calcium.

Cottage Cheese and Apples
Slice an apple, such as Fuji or Granny Smith, and top with 1/2 cup of low-fat cottage cheese.

Ants on a log - - Spread peanut butter on celery sticks and top with raisins.

Mini Pizzas - - Spoon pizza sauce onto half a bagel, english muffin, or mini pita. Top with low fat mozzarella cheese and your favorite veggie and toast or bake at a low setting until the cheese is melted and the bagel is crispy

Healthy ice pops
- - Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.

Happy trails mix - - Combine 1 cup whole grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.a



FYI: Hummus is a dip/spread that is made from chickpeas. In fact, hummus is the Arabic word for chickpea. You may notice that many hummus recipes call for garbanzo beans, not chickpeas. Don't worry, garbanzo is the Spanish translation of chickpea. They are called cece beans in Italy. Hummus is one of the oldest foods dating back to ancient Egypt.



The Bad Fats

Saturated Fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).

Trans Fats

 Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol).

The Good Fats

Monounsaturated Fats

Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol).

Polyunsaturated Fats

Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.

Preferred (Good) Cooking oils
-Canola oil
-Flax seed oil
-Peanut oil
-Olive oil
-Non-hydrogenated soft margarine
-Safflower oil
-Sunflower oil
-Corn oil

Those considered (Bad) oils contain high percentage of trans fat or saturated fats.

Bad Cooking oils:
-Vegetable shortening
-Hard margarine
-Palm oil
-Coconut oil 



How To Use:

Use it ground in soup, stew, pot roast, meat loaf, spaghetti sauce, catsup, as a coating for ham, barbecue sauce, salad dressing marinade, pickles and pickled beets, fish, sweet potatoes, squash, cake, cookies, candy, frosting,.


Cake Mix:

Sweet Potatoes:

Pie Crust:


Pancakes & Waffles


Pea Soup:


1/4 to 1 teaspoon

1/8 to 1/4 teaspoon per serving

1 teaspoon (or add to graham cracker crumbs for piecrust)

1/4 to 1/2 teaspoon to one pound of frosting sugar

2 teaspoons to two cups waffle mix

1/4 to 1 teaspoon in a stockpot of soup

3 whole berries

2 to 3 berries per pound of fish when poaching




Onion is one of the most versatile and popular flavorings available to the cook. There are many onion types including red onions, shallots, scallions, pearl, sweet such as Spanish and Vidalia and the traditional favorite, yellow. For your cooking convenience the yellow onion is available in dried form as a powder, chopped, granulated and sliced.



The sweetness in an onion varies with the type. However, even hot onions have a slight initial sweetness before their hot bite begins. Cooking brings out their sweetness.


How to Use:

Sandwiches, burgers, as a side vegetable, in stews, with roasts, vegetable casseroles, soups, chowders, game, fish, shellfish, poultry, salads, salad dressings, sauces, gravies, stuffings, breads, cheese, egg, or rice dishes.




1 tablespoon onion powder equals 1 medium fresh onion

1 tablespoon minced onion equals 1/4 cup minced raw onion

1 tablespoon onion flakes equals 1/4 cup chopped raw onion

1/4 cup chopped instant onion equals 1 cup chopped raw onion


Onion Powder


1/2 teaspoon in 2 cups

Minced onion

Salad dressing

1/2 to 1 teaspoon per cup of oil/vinegar

Dried beans

1 tablespoon per pound

Ground beef

2 teaspoons per pound

Tinned tuna

1 teaspoon per small tin

Chopped onion


2 teaspoons per cup of sour cream


1/4 cup per 6 cups of broth

                        FRUITS AND VEGETABLE

A healthy challenge:

  • snacking on raw vegetables instead of potato chips

  • adding fruit to your cereal at breakfast

  • using the salad bar when you go out for lunch or to the grocery store

  • loading up on juice instead of a usual coffee, tea or soda.

The National Academy of Sciences suggest that the nutritional goodness of fruits and vegetables, with a diet that is low in fat, saturated fat and cholesterol and that contains plenty of whole-grain breads and cereals, may decrease the risk of heart disease and cancer.

A serving of fruit and vegetables:

  • 1 medium fruit or 1/2 cup of small or cut-up fruit

  • 3/4 cup (180 milliliters) of 100 percent juice

  • 1/4 cup dried fruit

  • 1/2 cup raw non-leafy or cooked vegetables

  • 1 cup raw leafy vegetables (such as lettuce)

  • 1/2 cup cooked beans or peas (such as lentils, pinto beans, and kidney beans)


Daily recommendation

  • At least one serving of a vitamin A-rich fruit or vegetable a day.

  • At least one serving of a vitamin C-rich fruit or vegetable a day.

  • At least one serving of a high-fiber fruit or vegetable a day.

  • Several servings of cruciferous vegetables a week. Studies suggest that these vegetables may offer additional protection against certain cancers, although further research is needed


High in Vitamin A*

kale, collards
leaf lettuce
mustard greens
romaine lettuce
sweet potato
winter squash (acorn, hubbard)

High in Vitamin C*

brussels sprouts
chili peppers
honeydew melon
kiwi fruit
mustard greens
orange juice
potato with skin
bell peppers

High in Fiber or Good Source of Fiber*

brussel sprouts
cooked beans and peas (kidney, navy, lima, and pinto beans, lentils, black-eyed peas)
kiwi fruit
sweet potato

Cruciferous Vegetables

bok choy
brussel sprouts


Fruits and vegetables are actually good buys, if you consider that they are nutrient-dense, containing many of the vitamins and minerals we need more of--for example, vitamins A and C. But the foods we often buy in place of them--cookies and chips, for example--usually offer more of the nutrients--fat and sodium, for example--that most of us should eat less of. Should you take the time to check it out, you will find that apples and bananas are less expensive that cookies and chips.

And there are ways to reduce the costs of fruits and vegetables even further:

  • Buy fresh fruits and vegetables in season. Not only will they be cheaper but they also will be at their flavor and nutritional peaks, Quagliani says.

  • Clip coupons for money off on your favorite canned and frozen fruits and vegetables and juices.

  • Watch local grocery advertisements for reduced prices on your favorite fruits and vegetables.

  • If you're not partial to a particular brand, compare prices of different brands of canned and frozen fruits and vegetables and juices and buy the cheapest.


  • Take advantage of grocery store salad bars, which offer ready-to-eat raw vegetables and fruits and prepared salads made with fruits and vegetables.

  • Shop for precut and cleaned fruits and vegetables. Many grocery stores now carry packaged precut fruits, such as melons and pineapple; cleaned and cut-up salad greens and stir-fry vegetables; and cleaned, peeled baby carrots.

  • Keep on hand canned and frozen fruit, canned and bottled juices, and dried fruits. Just open and use.

  • Stock up on frozen vegetables for easy cooking in the microwave oven.

  • Prepare fruits and vegetables ahead of time; for example, wash and, if feasible, cut up fresh produce and store it in the refrigerator for handy, immediate use.

If you shop once a week or less often, buy both fresh and processed--that is, canned or frozen--fruits and vegetables, and juices. Use the fresh first; save the processed items for use later.

  • Buy both ripe and not-so-ripe fresh fruits and vegetables--for example, yellow and green bananas--so that the not-so-ripe items will last a few days longer and be ready for eating after you've finished the ripe ones.

  • Keep fruits and vegetables where you can see them often--on the top shelf of the refrigerator, or, for fruits that don't need refrigeration (such as bananas and apples), on the table or counter or another easy-to-spot-place. The more often you see the fruits and vegetables, the more likely you may be to eat them.



The FDA's position is that the U.S. fruit and vegetable supply does not contain excessive pesticide residues and that the benefits of eating fresh produce far exceeds any risk from residues.

However, if you're still concerned, here are some steps you can take to reduce your risk further:

  • Wash fruits and vegetables with water and scrub with a dish brush when appropriate: for example, before eating apples, cucumbers, potatoes, or other produce in which the outer skin or peeling is consumed.

  • Throw away the outer leaves of leafy vegetables, such as lettuce and cabbage.

  • Peel and cook when appropriate, although some nutrients and fiber may be lost when produce is peeled.


Label Information

You can determine the nutritional value of fruits and vegetables by looking at the Nutrition Facts panel on the side or back of labels of frozen and canned items.

The nutrition information lists the kinds and amounts of important nutrients in a serving of the fruit or vegetable and gives the Percent Daily Value, which shows how much those amounts contribute to the daily diet.

Some information is required: for example, the amount of fat, fiber, vitamins A and C, and iron and calcium, even if there is none. Some labels will carry additional information, such as the amount of folic acid and iron, depending on the types of label claims made.

You can quickly find fruits and vegetables that provide the nutrients you're looking for--for example, vitamin A or C or both--by looking for short descriptive terms on the front, side or back of the food label.

Tip: Try changing mundane dishes by using Cajun, Italian, Mexican and Asian seasoning blends.




l lb.

Just over 1 1/2 qts.


5 lbs.

Just over 1 gallon


5 lbs

Just over 3 qts.

Brown Sugar

1 lb.

1 qt.

Sugar (confectioners)

1 lb.

Just over 1 qt.

Granulated Sugar

5 lbs.

Just over 3 qts.


In  Refrigerator

In Freezer

Ground Beef

1-2 days

2-3 months


5-7 days

2-3 months



3-4 months


1-2 days

2-3 months



8-12 months

Lettuce & Greens

3-5 days




3 months


1-2 days

4-5 months



8 months

How Many Ounces To A Quart?






   8 oz.





 16 oz.





 32 oz.





 64 oz





128 oz.







Grain - 1 C. dry


Cooking Time


Barley (whole)

3 cups

1-1/4 hours

3-1/2 cups

Black Beans

4 cups

1-1/2 hours

2 cups

Black-eyed Peas

3 cups

1 hour

2 cups

Buckwheat (kasha)

2 cups

15 min

2-1/2 cups

Cornmeal, coarse

4 cups

25 min

3 cups


4 cups

3 hours

2 cups

Great Northern Beans

3-1/2 cups

2 hours

2 cups

Kidney Beans

3 cups

1-1/2 hours

2 cups


3 cups

1 hour

2-1/4 cups


2 cups

1-1/2 hours

1-1-4 cups

Limas, baby

2 cups

1-1/2 hours

1-3/4 cups


3 cups

45 min

3-1/2 cups

Peas, split

3 cups

1 hour

2-1/4 cups

Pinto Beans

3 cups

2-1/2 hours

2 cups

Red beans

3 cups

3 hours

2 cups

Rice, brown

2 cups

1 hour

3 cups

Rice, wild

3 cups

1 hr or more

4 cups

Small white beans
(navy, etc)

2 cups

1-1/2 hours

2 cups


3 cups

3 hrs or more

2 cups

Soy grits

4 cups

15 min

2 cups

Wheat berries, whole

3 cups

2 hours

2-2/3 cups

Wheat, bulgur

2 cups

15 to 20 min

2-1/2 cups

Wheat, cracked

2 cups

25 min

2-1/3 cups

Suggested Diebetes Diet Guidelines

Diabetics  continually have to make educated choices, practicing portion control and moderation and choosing nutritious foods. You should include a variety of fruits and vegetables, lean proteins, healthy fats, and high-fiber whole grains and beans.

Carbohydrates are the primary fuel for your body and brain. They also contribute most to your blood sugar and glucose levels. They're found in breads, grains, beans, fruits, vegetables and dairy products, as well as in table sugar, cakes, cookies, ice cream, and other sweets.

High-fiber foods help stabilize blood sugar and lower cholesterol. Aim for 25 to 35 grams of fiber per day. High-fiber foods include oats and barley, whole grains, beans, nuts, fruits, and vegetables

Weight loss and daily exercise lower blood sugar, blood pressure and cholesterol -- which in turn may lower amount of medication you need.

Fats are a necessary part of any diet. With diabetes, excess weight and risk of heart disease are concerns, so managing fat intake is especially important. Avoid saturated fats, like those found in full-fat dairy, red meat, and chicken skin -- and also trans fats, found in commercially fried and processed foods. All fats, even the healthy ones, are high in calories, so use them sparingly. Some foods, including most fruits and vegetables, have almost no fat.

Sugar and sweets can be included in your diabetic diet, but should be combined with other foods to lessen their impact on blood sugar. If you choose to have dessert, plan ahead, substituting it for other carbohydrates in the meal.

For your protein, select lean meats, seafood, low-fat dairy, 1 egg per day, or legumes (which includes beans, soy products, and peanut butter). your goal is 15 to 20% of your daily calories to be from protein (or 75 to 100 grams daily on a 2000 calorie per day diet).

If you drink alcohol, limit drinks to 1 per day for women and 2 per day for men, and "always" consume it with food

Water and other low-calorie beverages are the best ways to quench your thirst without adding excess calories and carbohydrates.

Family involvement is very helpful-- research shows that family support is one of the strongest predictors of successful management of diabetes.




Your Childs diet:

Americans over age 2 should eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts and whole grains. It is also recommended that a diet low in saturated fats, trans-fats, cholesterol, salt (sodium), and added sugars.


Parsley comes in curly and flat-leaf varieties. The flat leaf type is better for cooking since its flavor stands up better to heat. The curly leaf type is flavorful fresh and makes an attractive garnish. Keep parsley on hand for cooking and garnish.


A green chlorophyll taste with hints of pepper

How to Use:

As a garnish and to flavor, soups, stews, egg dishes, vegetables, salads, coleslaw, breads, herb sauces, herb butters, tomato and meat sauces, stuffings, fish, meats, poultry, cheese dishes, mixed with ricotta or cottage cheese.



Tomato sauce



2 teaspoons in melted butter tossed with noodles

2 teaspoons per 3 cups sauce

1 teaspoon in 1/2 cup butter spooned over 1 pound of fish

1 teaspoon in 1/2 cup butter over 4 cups vegetables

When sprinkled liberally over food, parsley adds small but significant amounts of several trace elements to the diet; for example, copper, iron, magnesium, molybdenum, and zinc. It is also a reasonably good source of calcium.


Persillade is a 50/50 mixture of finely chopped parsley and garlic that is sautéed and added at the end of cooking to dishes such as fish, steaks, chicken, vegetables. You can make a variation of persillade using parsley flakes and garlic powder and then add this mixture directly to your dish.


Sources of Calcium Tip:
Calcium helps build strong bones and teeth. Milk and milk products are great sources of calcium. If your child cannot digest milk or if you choose not to serve milk products, there are other ways to make certain your child gets enough calcium.:
Broccoli, mustard greens, kale, collard greens and Brussel sprouts are vegetables rich in calcium.


Healthy Food Tip: Some studies have shown that buying salad greens that are dark colored greens and reds, have higher concentrations of antioxidants vitamins A, C and E, folic acid, calcium and other nutrients.
Choose "TV" frozen meals carefully. You want to purchase the one with less than 10 grams of fat and the least amount of sodium


Your healthy eating plan is one that comprises:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and equivalent milk products. Specifically, many fruits and vegetables are packed with nutrients but have very few calories.

  • Includes lean meats, poultry, fish, beans (legumes), eggs, and nuts.

  • Is low in saturated and trans fats, cholesterol, salt (sodium), and added sugars.

  • Balances calorie intake with calorie needs.


Think Ahead:
Purchase a roasted chicken for tonight, and it can be made into sandwiches or fajitas the next day, or leftover vegetable stew can top off a bowl of pasta.



Paprika (Capsicum)

How to Use:

Great as a colorful garnish on many dishes including casseroles, dips, salads, omelets. potatoes and cream soups. Use to flavor soups, egg dishes, stews, chicken, coleslaw, tomato and meat sauces, stuffing's, fish, meats and vegetable dishes and rice.



Meat coatings 1 tablespoon in a 1/2 cup flour

Salad dressing 1/4 teaspoon in a cup of oil and vinegar with other herbs

Vegetables 1/2 teaspoon in a 1/4 cup butter for frying potatoes or vegetables


Other Info:

Paprika contains more vitamin C than citrus fruits and is an excellent source
of vitamin A.


Fruits and vegetables are an important part of the American diet. It is recommended that consumers eat at least five servings or more of fruits and vegetables each day. It is everyone's responsibility to make sure the food they eat is safe and wholesome.

Each year, people get sick from foods that have not been properly handled, refrigerated, or cooked. If food is not handled properly, germs can grow to levels that make people sick.

Providing consumers with safe, wholesome fruits and vegetables is the first priority of farmers and produce managers. Fruits and vegetables can pick up dust and soil as they are being harvested, handled, packed, and shipped. They may also have trace amounts of chemicals and bacteria on the outer tissues that can be removed by washing. Consumers play an important role in making sure the food they eat is good for them and their families. The following are suggestions for safe handling of fruits and vegetables.

At the store: Trust your senses. Look for fresh-looking fruits and vegetables that are not bruised, shriveled, moldy, or slimy. Do not purchase anything that smells bad, and do not buy packaged vegetables that look slimy.

Buy only what you need that can be used within a few days. Apples, potatoes, and citrus fruits can be stored longer. Handle produce gently at the store. Keep produce on top in the cart (putting groceries on top of produce can bruise it).

At home: Put produce away promptly. Keep most of your produce in the crisper. It has a slightly higher humidity than the rest of the refrigerator, which is better for fruits and vegetables. Throw away any produce that has been kept too long, or if it is moldy or slimy. Remember to keep all cut fruits and vegetables covered in the refrigerator.

Germs can adhere to the surface of produce and can be passed to the flesh when cut (cross contamination). The most important thing you can do is wash all fruits and vegetables in clean drinking water before eating, even if you do not plan to eat the skin, such as melons or oranges. Wash the produce just before you plan to use it, not when you put it away. However, lettuce can be rinsed before refrigerating to help maintain crispness. Washing in slightly warm water brings out the flavor and aroma of the fruit or vegetable you are preparing.

Temperature: All firm fruits and vegetables, such as apples, pears, tomatoes, peppers, cucumbers, and avocados, should be washed in water between 80 and 110 degrees Fahrenheit.

Spraying: The best method for washing ripe or fragile berry fruits--strawberries, raspberries, blackberries, and blueberries--is by spraying with a kitchen sink sprayer. Use a colander so you can gently turn the fruit as you spray.

Immersion: If you do not have a sink sprayer, berries and soft fruit should be placed in a wire basket or colander into a 5 to 8 quart pot of warm water. Move the basket in and out of the water several times. Change the water until the water remains clear. Do this process quickly. If the fruit absorbs too much water, it will lose flavor, texture, and aroma.

Dry: Dry with a paper towel. Greens, such as spinach, chard, kale, and collards should be cooked while wet, immediately after washing.

Cold Water Washing: Produce used in salads, such as lettuce, radishes, carrots, etc., should be washed in the coldest tap water available to maintain crispness. To get maximum crispness, immerse the greens in a mixture of ice cubes and water about a half-hour before serving.

Do not use detergent when washing fruits and vegetables. The detergent residues will be left on the fruits and vegetables. Produce items are porous and will absorb the detergent. The Food and Drug Administration has not labeled detergent to be used on foods.

In addition to washing, you should:

  • Peel and discard outer leaves or rinds. Scrub hearty vegetables, such as potatoes and carrots, if you want to eat the fiber and nutrient rich skin.

  • Clean surfaces, utensils, and hands after touching raw meat and poultry and before you use them on fresh produce.

  • Keep refrigerators clean and cold. Cover and refrigerate produce you have cut.

  • Wash your hands thoroughly after using the toilet or changing diapers, and before preparing food.

  • Read and follow label instructions such as "Keep Refrigerated" or "Use By" (a certain date).

  • Keep prepared fruit salads or other cut produce items in the refrigerator until just before serving. Discard cut produce items if they have been out of the refrigerator for more than four hours.

Sodium Tip: Drain and rinse canned vegetables before preparing them. They'll keep a little of their salty flavor, but you'll rinse away about a third of the sodium. Also, limit your processed foods, they are usually high in sodium. Eat fruits, vegetables and other low-sodium foods instead. Instead of using salt on your vegetables, poultry and fish, use lemon juice.


Vinegar/ Balsamic Vinegar substitute:
Try combining equal parts molasses or brown rice syrup and lemon juice with a little soy sauce, provides for an pleasing substitute.



When converting recipes for a convection oven, closely follow the specific instructions provided by the oven manufacturer.

 For converting recipes from conventional to convection, use the temperature and time from the original recipe as a guideline. Generally, the original (regular oven) baking temperature may be reduced by 25 degrees F. Open the oven door as little as possible during baking.

Most recipes designed far convection ovens do not call for baking dishes to be covered. If you do use your convection oven to bake a standard recipe that calls for the dish to be covered, the temperature and time will likely be about the same. For covered longer baking recipes designed for a standard oven, you may reduce the temperature by 25-50 degrees F when using a convection oven.

Follow the manufacturer's recommendations for preheating a convection oven. Position oven racks prior to turning on the oven on, they will heat up quickly.

Place foods in the center of the oven; Leaving space between pans, end between pans and oven walls.

 Always test food a few minutes before the minimum cooking time has elapsed, using the doneness test given in the recipe. Keep in mind that even when food appears golden brown, it may not be completely done.



Bay Leaves

Essential Spice Staples

Ground black pepper (just about everything)
Salt (of course)
Basil (for italian, savory dishes, and stir fry)
Ground Cumin (for mexican and indian dishes)
Oregano (italian and savory)
Thyme (italian, savory, soups)
Ground cinnamon (savory, curry, and desserts)
Ground Allspice (caribbean, savory, indian)
Curry Powder (indian, curry, and salads)
Cilantro - fresh or frozen (indian, mexican, stir fry, curry)

Whole spices can be ground in a small coffee grinder, small food processor or pepper grinder. To clean coffee grinder after use, add small amount of sugar or uncooked rice and process, then rinse out thoroughly.

Toasting or Dry Roasting
This process can accentuate the taste and aroma of spices such as cumin, coriander, mustard seeds, fennel seeds, poppy seeds and sesame seeds. To toast, heat a heavy skillet over medium heat until hot. Add spice(s); toast 2 to 5 minutes or until spices are fragrant and lightly browned, stirring constantly to prevent burning. Remove from heat.

Which to Use
The correct spice or herb for any food is the one that tastes right for you. When experimenting with a new spice or herb, crush some of it and let it warm in your hand; then sniff and taste it. If it is delicate, you can be bold and adventurous. If it is very strong and pungent, use a light hand the first time that you use it. At a loss about what to add to a dish, try something from the list below.

Spices have a shelf life which varies, but usually ground and dried spices begin to lose flavor at 6 months


Beans - avocado leaves, cumin, cayenne, chili, epazote, mexican oregano, oregano, parsley, pepper, sage, savory, thyme

Beef - Aleppo pepper, basil, bay, black pepper, chili, cilantro, curry, cumin, garlic, kebsa spices, marjoram, mustard, oregano, parsley, pepper, rosemary, sage, savory, tarragon, thyme

Breads - anise, basil, caraway, cardamom, cinnamon, coriander, cumin, dill, garlic, lemon peel, orange peel, oregano, poppy seeds, rosemary, saffron, sage, thyme, zatar

Cheese - basil, caraway, celery seed, chervil, chili, chives, coriander, cumin, dill, garlic, horseradish, lemon peel, marjoram, mint, mustard, nutmeg, paprika, parsley, pepper, sage, tarragon, thyme

Chicken - Aleppo pepper, allspice, basil, bay, cinnamon, chili, curry, dill, fennel, garlic, ginger, lemongrass, mustard, paprika, pepper, ras el hanout, rosemary, saffron, sage, savory, star anise, sumac, tarragon, thyme

Eggs - basil, chervil, chili, chives, curry, dill, fennel, ginger, lemon peel, marjoram, oregano, paprika, parsley, pepper, sage, tarragon, thyme

Fish - anise, basil, bay, cayenne, celery seed, chives, curry, dill fennel, garlic, ginger, lemon peel, mustard, oregano, parsley, rosemary, thyme, saffron, sage, savory, star anise, tarragon, marjoram.

Fruits - allspice, anise, cardamom, Chinese 5-spice, cinnamon, cloves, coriander, ginger, mint

Carrots - cinnamon, cloves and dill.

Lamb - Aleppo pepper, basil, bay, cinnamon, coriander, cumin, curry, dill, garlic, kebsa spice, marjoram, mint, mustard, oregano, parsley, ras el hanout, rosemary, savory, tarragon, thyme

Potatoes - basil, caraway, celery seed, chervil, chives, coriander, dill, marjoram, oregano, paprika, parsley, poppy seed, rosemary, tarragon, thyme

Pasta - basil, oregano, paprika, garlic, parsley.

Salads and Salad Dressings - basil, caraway, celery seed, chives, dill, fennel, garlic, horseradish, lemon peel, lovage, marjoram, mint, mustard, oregano, parsley, rosemary, sumac, tarragon, thyme

Soups - Aleppo pepper, basil, bay, chervil, chili, chives, cumin, dill, fennel, garlic, marjoram, parsley, pepper, rosemary, sage, savory, star anise, thyme

Tomatoes - basil, bay , celery seed, cinnamon, chili, curry, dill, fennel, garlic, ginger, gumbo filé, lemongrass, marjoram, oregano, parsley, rosemary, savory, tarragon, thyme.
Vegetables - chili, chives, curry, dill, marjoram, parsley, savory, thyme

Winter Squash - cinnamon, ginger, nutmeg



This is about the best thing out there for holding the heat, when cooking.  It also must be keep very clean and rust free. Always wash with hot soapy water and a stiff-bristled brush. Do not soak it, as that will damage the time tested and seasoned finish. Towel dry immediately after washing and apply a coat of vegetable oil while the skillet is still warm, right after washing. It would be wise to place your skillets on a scott towel, between usage. It will soak up any excess moisture.



1 tsp.

1/3 tbs

5 ml

1 tbs

1/2 fluid ounce

3 tsp

15 ml / 15 cc

2 tbs

1 fluid ounce

1/8 cup / 6 tsp

30 ml  / 30 cc

1/4 cup

2 fluid ounces

4 tbs

59 ml

1/3 cup

2 2/3 fluid ounces

5 tbs + 1 tsp

79 ml

1/2 cup

4 fluid ounces

8 tbs

118 ml.

2/3 cup

5 1/3 fluid ounces

10 tbs + 1 tsp

158 ml

3/4 cup

6 fluid ounces

12 tbs

177 ml

7/8 cup

7 fluid ounces

14 tbs

207 ml

1 cup

8 fluid ounces

16 tbs / 1/2 pt.

237 ml

2 cups

16 fluid ounces

32 tbs

473 ml

4 cups

32 fluid ounces

1 qt.

946 ml

1 pint

16 fluid ounces / 1 pt

32 tbs

473 ml

2 pints

32 fluid ounces

1 qt.

946 ml

8 pints

1 gal / 128 fluid ounces

4 qts

3785 ml / 3.78 liters

4 quarts

 1 gal /128 fluid ounces

1 gal

3785 ml / 3.78 liters


Temperature Conversion
Fahrenheit to Celsius:
Subtract 32
Multiply by 5
Divide by 9

Celsius to Fahrenheit:
Multiply by 9
Divide by 5
Add 32






Wine Ideas




Dry Oloroso Sherry 




Dry Riesling







Lime, lemon, garlic, salt

Sauvignon Blanc, Semillion, Pinot Grigio, Rosè




Beaujolais, Cotes du Rhone Villages



Cream Sauce

Chardonnay, Pinot Blanc



Tomato sauce w herbs

Barbera, Zinfandel



Garlic pepper, paprika

Merlot, Chianti, Cabernet Sauvignon, Chardonnay




Rosè, Beaujolais


Stir Fried

Vegetables, ginger, soy sauce

Riesling, Gewurztraminer, Chardonnay



Champagne, citrus juice

Champagne, White Bordeaux



Saga, dressing

Pinot Noir, Cabernet Sauvignon, Chardonnay




Sauvignon Blanc, Chardonnay, Sparkling wine



Light sauce, herbs

Dry Riesling, Champagne



Batter, Cajun style

Chenin Blanc, off-dry Riesling, Sparkling wine


Pan fried

Lemon butter

Sauvignon Blanc, Chablis, Semillion, Sancerre



Medium herbs

Pinot Noir (red), Pinot Gris (white)



Cream sauce




Glaze coating or dried herbs

Cabernet Franc, Chardonnay, Pinot Noir, Blanc de Noirs



Citrus, butter

Chardonnay, sancerre, dry Riesling




Chardonnay, Sparkling wine




Pouilly-fume, Sancerre, Chablis

Mussels, Clams


Butter, garlic

Chardonnay, pouilly-fume, Semillion

Lamb Leg


Rose' mary

Cabernet Sauvignon





Lamb Stew


Vegetable, herbs

Pinor Noir, Cabernet Sauvignon



Dried herbs

Syrah, Cabernet Sauvignon, Zinfandel

Pork Loin



Chianti, Zinfandel

Prime Rib


Salt and pepper

Pinot Noir, Burgundy



Meat sauce

Chianti, Barolo, Barbera, Zinfandel



Clam sauce

Sauvignon Blanc







Mild herbs

Syrah, Petite Syrah, Bordeaux




Pinot Noir, Beaujolais, Gewurztraminer




Pinot Noir, Zinfandel

Hamburger or Meat Loaf



Young Cabernet Sauvignon, Pinot Noir, Zinfandel, Chianti

Steak Tar tare




Short Ribs


Tomato sauce

Pinot Noir, Zinfandel

Mild Cheeses



Chardonnay, Riesling

Medium Cheeses



Young Pinot Noir

Hearty, Ripe Cheeses



Burgundy, Cabernet Sauvignon, Syrah, Port

Quick Tip: "Wooden" spoons carry many germs. After you wash and dry them, place in the microwave for 15-20 (maximum) seconds, no germs will survive. 
Do not put metal in your Microwave, especially flat items, such as metal pie pans)


RICE " The Versatile grain"

It is the easiest of grains to digest, making it a good choice for those with food allergies.

Basmati Rice: Aromatic, creamy white, long grain. The preferred rice for Indian cooking. Fragrant and nutty in flavor.

Texmati Rice: is a cross between long-grain brown rice and basmati rice.

Brown Rice: is more nutritious than polished white rice, supplying more fiber, B-vitamins, calcium, phosphorus, iron, vitamin E, protein and linoleic acid. Usual used in croquettes, rice puddings, molded rice rings and sushi.

Enriched (polished rice) white rice: Sprayed with a solution of vitamins after milling then coated with protein powder. It comes up short when compared to whole grain brown rice. White rice is traditional used as a substitute for the nutritionally superior brown rice, but it still obtains excellent results.

Japonica: is a short-grain black rice originating in Japan. It is sticky in texture and grassy flavor. It is usually found in gourmet rice blends combined with brown rice.

Long-grain rice:  is long, tapered kernels that cook up separate, light and fluffy. Works well in pilafs, paellas, stuffing's, salads, casseroles and fried rice.

Refined white rice: is rice that has been de-hulled, refined (bran and germ removed) and "polished" to a smooth sheen.

Sushi rice: is a short-grained white rice that cooks to a sticky consistency, making it an excellent choice for sushi and nori rolls. Sweet rice should not be substituted for Sushi rice. Sushi rice cooking time is the same as other white rice.

Sweet rice: "glutinous rice" is very high in starch content, making it sticky when cooked. It his is an a everyday table rice. This is a more traditional rice, served at celebrations and used in a variety of sweets and snacks, including dumplings, molded rice puddings, and the chewy japanese rice cake call mochi. Sweet rice can also be used in soup.

Wehani rice: Was originally developed in a seed from India. It has large amber grains, similar to wild rice in texture, to brown rice in flavor, and a smell similar to popcorn when cooking.

Wild rice: "The healthy Rice" is dark, slender and even longer than long-grain rice. Actually, it is not rice, but, an aquatic grass related closely to corn, and less to rice. Wild rice is substantially more nutritious. It has twice the protein, four times as much  phosphorus, eight times as much as thiamin, and twenty times as much riboflavin, as other rice varieties. It is nutty, it's earthly flavor complements game and fowl. Mix wild rice with brown rice or rice for pilafs and cold salads, and add it to soups and stuffing's.

Rice Storage Tip:
Keep rice indefinitely, store uncooked rice in an airtight container in a cool, dry place.

Bay leaves (also called Laurel leaves) come whole and in ground powder. The leaves can be removed from the dish before serving. The powder is a useful ingredient in some seasoning mixtures and can be used in place of leaves where this is preferable. Bay is used in soups, chowders, sauces, marinades, fish and shellfish dishes, pickling, tomato juice, custard sauce, French dressing, in water when cooking vegetables, pot roast, stews and a variety of meats.





Pot Roast:

one or two leaves to a stock pot of soup

one leaf to a quart of sauce

add a leaf to the water when cooking

add a leaf or two to the liquid in the roasting pan

Quick Tip: Where to place the flatware

The dinner knife goes to the right of the service plate. If having a fish course, the fish knife is placed next to the dinner knife.
The Soup spoon sits right beside the fish knife. If you are using a fruit spoon, that is placed next to the soup spoon.
Left side of the dinner plate: The salad fork (smaller) is first, next to the plate. Next is the dinner (larger) fork, finishing with the fish fork on the far left. Dessert flatware is brought out with the dessert course



3 tsp = l tb                     8 oz = 1 cup
16 tb = 1 cup                    16 oz = 1 lb
2 cups = 1 pint      .996 liters’ = 1 quart
4 cups = 1 quart            250 ml = 1 cup
4 quarts = 1 gallon       1 oz = 30 grams

l slice of bread  =  1/2 cup bread crumbs
4 oz. cheese  =  1 cup shredded
1 tsp dry herbs  = 1 tsp fresh herbs
1 cup uncooked rice  =  3 cups cooked
4 sticks butter  =  2 cups  =  1 lb.

1 ml = 1/5 tsp
5 ml = 1 tsp
15 ml = 1 tbsp
34 ml = 1 fl oz
100 ml = 3.4 fl oz
240 ml = 1 cup
1 liter = 34 fl oz = 4.2 cups = 2.1 pints = 1.06 quarts = 0.26 gallon
1 gram = .035 oz
100 grams = 3.5 oz
500 grams = 1.10 lbs
1 kg - 2.205 lbs = 35 oz
1 cubic centimeter = 0.061 cubic inch
1 cubic foot - 7.481 gallons - 28.316 cubic decimeters
1 cubic inch - 0.554 fl oz - 4.433 fluid drams = 16.387 cubic centimeters




The flavor of a particular curry will depend on the specific mix. In addition curries may be mild or hot. The hotter they are, the less flavor that will come through since your taste buds will be preoccupied with the heat. Generally curries have a warm and sophisticated taste that dances around on the tongue as you perceive the various spices in the particular blend. The flavors can include sweet, bitter, sour, salty and warm. Curry blends are generally very aromatic. Curries may come in powdered or paste form.

How to Use:

Curry blends are generally used in making a sauce for a meat and/or vegetable dish. The flavors in the curry are enhanced through the cooking process. Sometimes curry is used as a garnish sprinkled over the top of a dish. You can use curry in making stews, soups, sautéed mushrooms, rice, beef, lamb, fish, shrimp, lobster, chicken, meat balls, eggs, pork, veal, duck, salad dressings, bean dishes, breads, sauces, and marinades.


Curry sauce:


Salad dressing:

Devilled eggs :

Beef stew:

1 to 3 teaspoons per cup of curry sauce

1 teaspoon per cup

1/4 to 1/2 teaspoon per cup

1/4 to 1/2 teaspoon per half dozen eggs

1 to 4 teaspoons per pound of meat

Other Info:

Curry blends can be dry roasted before use to bring out the full flavor of each spice in the mixture. You can accomplish this at home by placing some curry powder in a warm skillet and stirring to prevent scorching until the aroma begins to fill the air. Then use as required in your recipe.



Easy Curry Sauce

1/3 cup butter

1/3 cup onion, finely chopped

1/4 cup flour

4 to 5 teaspoons curry powder

2 teaspoons sugar

1 teaspoon salt

1/4 teaspoon ginger

1/4 teaspoon black pepper

2 cups milk

2 teaspoons lemon juice




Quick Tip: For less wilt and browning to your head of lettuce, cut out the heart (about 3" deep) and rinse out hole and entire head with water, shake, set down with the heart hole down, shake and  let it drain for a few minutes and wrap in a cloth dish towel, and put in refrigerator hydrator. You will be amazed at the continued freshness.


Quick Health Tip: Eating margarine (hydrogenated) can increase heart disease in Women by 53% over eating the same amount of butter, according to a recent Harvard Medical study. Also, consider that the
molecular structure of Margarine is just slightly different from that of
"Plastic".  Choose Butter instead.


Basil is a great companion herb with parsley, rosemary, oregano, sage, thyme and saffron. It is a staple ingredient in spaghetti sauce and on pizza. Basil is popular with fish, mushroom dishes, soups, stews, meat loaf, lobster, shrimp, veal, lamb, salad dressings, eggplant, potatoes, carrots, spinach, peas, chicken, egg and rice dishes. Basil is also a good garnish added to the top of your soup or sprinkled on top of your favorite tomato sauce.




Pork chops:

Fish or chicken:


1/4 to 1/2 teaspoon in 3 cups of tomato or vegetable soup

1/4 to 1/2 teaspoon in 2 cups

1/2 to 3/4 teaspoon per head

1/2 to 1 teaspoon per pound

1/4 teaspoon in 3 tablespoons butter for basting a pound

1/8 to 1/4 teaspoon to three eggs (scrambled or for egg salad)


The ancient Greeks called Basil the "Herb of Kings". It is also called Sweet Basil since it imparts a certain sweetness when used in food. It is staple of much Italian cooking. Basil is a good companion with many foods which makes it an important herb to keep on hand. It is a favorite in tomato recipes.


Ten reasons to have oats for breakfast

A per gram basis, oats contain a higher concentration of protein, calcium, iron, magnesium, zinc, copper, manganese, thiamin, folacin and Vitamin E than any other unfortified whole grain, such as wheat, barley, corn or rice.

Oats are naturally low in fat. Nearly everyone benefits from eating a low-fat diet.

So you still think breakfast is a waste of time. Then read on. Here are 10 reasons that will convince you to get up a few minutes earlier for a hearty bowl of oats:

  • It lowers blood sugar and fat levels in the body

  • It can reduce dangerous LDL cholesterol

  • It can improve sexual vitality and performance

  • It is extremely nutritious: it contains magnesium, iron, potassium, Vitamin B, calcium, zinc, and vitamin E

  • It helps prevents gall stones

  • It has a low glycemic index, which translates to stable blood sugar

  • It is low in fat and can help with weight loss

  • It contains one of the best amino acid profiles of all grains. Amino acids are essential proteins that help facilitate optimum functioning of the body

  • It contains essential fatty acids, which have been linked with longevity and general good health

  • It contains complex carbohydrates, which can lower your risk of colon, breast, and prostate cancer

H. Perold


Creed, S. 2002. Let food be your medicine: Claremont: Anderson Publishing


While cooking and a pan of food catches fire, using a 'Pot Holder', carefully slide a lid over it and turn off the burner. Keep the lid in place until cool!

Don't use a stove top as extra counter space.
Ovens require wiping before beginning the cleaning cycle." Any time you have food at the bottom of a cooking appliance, it is just like paper in that if it gets hot, it could ignite at any time".
Unplug toasters, toaster-ovens and coffee makers, when not in use.

Cooking accidents are the most frequent causes of home fires in the U.S.
"If you are cooking in your home, don't let distractions take you away from the stove or oven". This is when many fires happen- when a phone call or a doorbell takes someone away from the kitchen.



A tip on the common struggle that most moms face: enticing their children to eat vegetables. Most children will turn up their nose at the site of anything green. A few ideas are presented below, perhaps this will help yours to eat their veggies. 

Fun Presentation – Kids love fun and colorful food. Cut up some carrot sticks, cucumber rounds, cherry tomatoes, and sliced bell peppers and arrange them all in a plate. You can make a face using the cucumber rounds for the eyes, carrot sticks for eyebrows, cherry tomatoes for nose and mouth and arrange the pepper strips to form the face. Serve with hummus and cut pita bread on the side. 

Make it Routine – Try to serve at least one veggie with each meal your child has. You can alternate between salads and cooked or cut veggies but always serve at least one with each meal. Your child may not eat them at first but if they see that veggies are a standard part of meal times they may just start trying them. 

Set a Good Example. Show your kids how nice veggies can be by filling your plate up.

Be Creative, most kids love spaghetti so place some veggies (such as broccoli, cauliflower, and peppers) into a food processor and whiz. Add the mixture to your spaghetti sauce for a nutritious meal. But make sure you don't go overboard and add too many veggies as this will change the taste of the sauce. The trick is to start out slow and gradually increase the amount of veggies as your kid's taste palette changes. 

Veggie Muffins Add a little grated carrot or zucchini to your standard muffin recipe. Banana carrot muffins are delicious and so are zucchini chocolate chip muffins. You can also bake pumpkin muffins or cake. This is a great way to give your kids a yummy treat and still ensure they're getting a good serving of veggies.

The One Bite Rule. Even if the kids don't like the look of the veggies they must at least try one bite. If they actually don't like it then they don't have to eat it. This avoids a lot of meal-time tantrums and a lot of the times the kids will actually like the food once they taste it. Try it you may be pleasantly surprised at how many different foods you kids will actually eat.


1 drop = 1 minim (ap) = 1/60th fluid dram
1 dram (liq - US) = 1/8 fl oz = 0.226 cubic inch = 3.697 ml = 1 tsp
60 drops (minims) = 1 fluid dram (ap) = 1 tsp
(1 measuring tsp = 1/3 tbsp = 1-1/3 fl drams = 5 ml)
(1 measuring tbsp = 3 tsp = 4 fl drams = 1/2 fl oz = 15 ml)
2 tbsp = 1 liq ounce
4 tbsp = 1/4 cup
5 tbsp = 1/3 cup
1-1/2 oz = 1 jigger
1/2 jigger = 1 pony
8 tsp (fl. drams) = 1 fluid ounce (ap)
8 fl oz = 1 cup = 1/2 pint
2 cups = 1 pint
16 fl oz (ap) = 1 pint (ap) = 128 fl drams (ap)
2 pints = 1 quart = 32 fl oz = 256 fl drams = 4 cups
4 quarts = 1 gal = 128 fl oz = 1,024 fl drams
1 milliliter = 0.271 fl dram = 16.231 minims = 1/5 tsp
1 liq oz = 29.574 ml
1 gill = 4 fl oz = 0.118 liter
4 gills (liq) = 1 pint
2 pints = 1 quart
4 quarts = 1 gallon = 8 pints = 32 gills
1 liter = 1.057 liq quarts = 61.024 cubic inches
1 gallon (US) = 231 cubic inches = 3.785 liters = 128 fl oz (US)
1 barrel liquid = 31 to 42 gallons


1 clove garlic  =  1/8 tsp garlic powder
1 tb dry mustard  = 1 tsp prepared mustard
1 cup oil  = 1/2 butter
1 tsp baking power  = 1/2 tsp cream of tartar
                        = 1/4 tsp baking soda
1 square chocolate  =  3 tb cocoa + 1 tsp butter
1 tb cornstarch  =  2 tb all-purpose flour
1 cup sugar  =  1 cup packed brown sugar
                       = 2 cups sifted powdered sugar

" More Quick Tip Suggested Recipes"




Dill is favored in the kitchen for its leaves and seeds. The leaves and seeds have a similar flavor that varies in intensity so the two can be used interchangeably if necessary. Dill seeds and leaves (weed) are often seen in jars of dill pickles but dill has many other uses as well.




Ground beef:

Dill pickles:



Cottage cheese

White sauce

Devilled eggs






1/2 to 1 teaspoon per 4 cups

1/2 to 1 teaspoon per pound (crush seeds if desired)

3 to 5 tablespoons per quart of pickles

1/2 teaspoon per cup of sauce or basting mix


1/2 teaspoon per cup

1/2 teaspoon per cup

1/2 teaspoon per half dozen eggs

1/2 to 1 teaspoon per 2 cups

1 teaspoon per half pound

1/4 teaspoon per pound

1/2 teaspoon per cup


Quick Tip! Don't salt meat before you cook it. For a juicier steak, salt it on the cooked side after you turn it, and again on the second side before serving.

Calorie Cutter Tip: Boost your fiber intake. Studies have shown that it may reduce the calories your body absorbs from food. Women and men who doubled their fiber consumption absorbed 90 and 130 fewer calories a day, respectively. Note: One should increase their fiber consumption gradually.


In the evening, put 1 part steel cut oats and 3 parts water in the rice cooker. (A full cup of oats will make three medium or two large servings.) Soaking overnight makes the oats cook more quickly and it also minimizes the risk of boiling over. Set the timer on the rice cooker, selecting the "porridge" setting if your rice cooker has one.

Do not try this with quick cooking or rolled oats. It will most likely explode into a horrible, gummy mess all over your kitchen!


Steel Rolled Oatmeal

1 tablespoon butter
1 cup steel cut oats
3 cups boiling water
1/2 cup whole milk
1/2 cup plus 1 tablespoon low-fat buttermilk
1 tablespoon brown sugar
1/4 teaspoon cinnamon In a large saucepot, melt the butter and add the oats. Stir for 2 minutes to toast. Add the boiling water and reduce heat to a simmer. Keep at a low simmer for 25 minutes, without stirring.

Combine the milk and half of the buttermilk with the oatmeal. Stir gently to combine and cook for an additional 10 minutes. Spoon into a serving bowl and top with remaining buttermilk, brown sugar, and cinnamon.

Stain Tip: The next time you get berry stains on your hands, simply apply some vinegar on a sponge or soft towel, wipe the area and the stains will disappear.


Food Safety


Avoiding foods that are contaminated with harmful bacteria, viruses, parasites, toxins, and chemical and physical contaminants are vital for healthful eating. The signs and symptoms of food borne illness range from gastrointestinal symptoms, such as upset stomach, diarrhea, fever, vomiting, abdominal cramps, and dehydration, to more severe systemic illness, such as paralysis and meningitis. It is estimated that every year about 76 million people in the United States become ill from pathogens in food; of these, about 5,000 die. Consumers can take simple measures to reduce their risk of food borne illness, especially in the home.



  • To avoid microbial food borne illness:

    • Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed.

    • Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

    • Cook foods to a safe temperature to kill microorganisms.

    • Chill (refrigerate) perishable food promptly and defrost foods properly.

    • Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

Key Recommendations for Specific Population Groups

  • Infants and young children, pregnant women, older adults, and those who are immune-compromised. Do not eat or drink raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, raw or undercooked fish or shellfish, unpasteurized juices, and raw sprouts.

  • Pregnant women, older adults, and those who are immune-compromised: Only eat certain deli meats and frankfurters that have been re heated to steaming hot.

(The starches shown are approximates, depending upon the manufacture)


White bread
English muffin (plain)
Oatmeal bread
Syrian bread
Cinnamon raisin bread
Graham cracker
Saltine cracker
Wheat thin cracker
Ritz cracker
French toast
Blueberry muffin
Pancake (plain)
Tortilla (corn)
Waffle (plain)
Tortilla chip
Sourdough Bread


1 slice
1 slice
1 small (loaf)
1 slice
1 slice
1 (medium)






Onion Tear Tip: Tired of crying while cutting an onion, simply cut the onion under running water.



"Quick Tip's Suggested Desserts"




Hot dog with bun (regular size)
Potato salad
Pickle (most kinds)
Ham & cheese sandwich
Roast beef sandwich
Salami sandwich
Turkey breast sandwich
French fries
Mashed potatoes (with butter & milk)
Baked potato (plain)
Grilled chicken sandwich w/mayo
Chicken nuggets (fried)
Cheeseburger (plain)
1/4 pound cheeseburger (plain)
Taco (beef)
Taco (chicken)
Burrito (beef)
Burrito (chicken)
Burrito (bean)
Fried chicken breast
Fried chicken thigh
Bacon double cheeseburger
Bagel with ham, cheese & egg
Biscuit with bacon & egg
Oil (most types)
Tartar sauce


1/2 cup
1 tbsp
1 tbsp
1 cup
1 medium
1 tbs.
1 tbs.
1 tbs.
1 tbs.
1 tbs





Tuna Tip: Add a dash of any Herb Flavored Vinegar when making Tuna Salad.



USDA Prime:
Prime grade beef is the ultimate in tenderness, juiciness, and flavor. It has abundant marbling -- flecks of fat within the lean -- which enhances both flavor and juiciness. Prime roasts and steaks are unexcelled for dry-heat cooking (roasting and broiling).

USDA Choice: Choice grade beef has less marbling than Prime, but is of very high quality. Choice roasts and steaks from the loin and rib will be very tender, juicy, and flavorful and are, like Prime, suited to dry-heat cooking. Many of the less tender cuts, such as those from the rump, round, and blade chuck, can also be cooked with dry heat.

USDA Select: Select grade beef is very uniform in quality and somewhat leaner than the higher grades. It is fairly tender, but, because it has less marbling, it may lack some of the juiciness and flavor of the higher grades. Only the tender cuts should be cooked with dry heat. Other cuts should be marinated before cooking or cooked with moisture to obtain maximum tenderness and flavor.

Buying Lamb

Lamb is produced from animals less than a year old. Since the quality of lamb varies according to the age of the animal, it is advisable to buy lamb that has been USDA-graded.

USDA Prime: Prime grade lamb is very high in tenderness, juiciness, and flavor. It has moderate marbling, which enhances both flavor and juiciness. Prime chops and roasts are excellent for dry-heat cooking (broiling and roasting).

USDA Choice: Choice grade lamb has slightly less marbling than Prime, but still is of very high quality. Choice chops and roasts also are very tender, juicy, and flavorful and suited to dry-heat cooking. Lower grades of lamb and mutton (USDA Good, Utility, and Cull) are seldom marked with the grade if sold at retail.

Most cuts of USDA Prime and Choice lamb -- including shoulder cuts -- are tender and can be oven roasted, broiled, or pan broiled. A leg of lamb graded Choice or Prime, for example, is delectable when oven roasted.

The less tender cuts -- the breast, riblets, neck, and shank -- can be braised slowly to make excellent (and tender) lamb dishes.

Meat from older sheep is called yearling mutton or mutton and, if it is graded, these words will be stamped on the meat along with the shield-shaped grade mark. Grades for yearling mutton and mutton are the same as for lamb, except that mutton does not qualify for the Prime grade and the Cull grade applies only to mutton.

Buying Pork

Like lamb, pork is generally produced from young animals and is, therefore, less variable in tenderness than beef. However, there is another reason why pork is less variable. Producers have responded to consumer demand by actually changing their feeding and management programs. They've even changed the genetic makeup of their breeding stock to consistently produce leaner carcasses. Also, most visible fat is trimmed off at the processing plant. Because of these changes, today's fresh pork products have considerably less fat than they did just a decade ago.

Because of this consistency, USDA grades for pork reflect only two levels of quality -- Acceptable and Unacceptable. Acceptable quality pork is also graded for yield, i.e., the yield ratio of lean to waste. Unacceptable quality pork -- which includes meat that is soft and watery -- is graded U.S. Utility.

In buying pork, look for cuts with a relatively small amount of fat over the outside and with meat that is firm and grayish pink color. For best flavor and tenderness, meat should have a small amount of marbling.

The Versatility of Pork

Pork's consistency makes it suitable for a variety of cooking styles. However, like beef and lamb, the cut affects the cooking method. Following are some of the more popular pork cuts and suggested methods of cooking:

Pork chops come in a variety of cuts -- center loin, rib chops, sirloin chops, boneless or bone-in. They can be prepared by pan broiling, grilling, baking, braising, or sautéing. Thin chops (1/4 - 3/8 inch) are best sautéed. Boneless chops cook more quickly than bone-in chops.

Ribs are available as spareribs, back ribs, and country-style ribs. Spareribs come from the belly portion, while back ribs and country-style ribs come from the loin. All three styles can be braised or roasted in the oven or on the barbecue grill. Slow cooking yields the most tender and flavorful results.

Tenderloins are considered to be the most tender and tasty cut of pork. Extremely lean, tenderloins can be roasted whole, cut into cubes for kabobs or into strips for stir-fry, and sliced for scaloppine or medallions.

Storing Meat

Properly wrapped meat cuts, frozen at 0 °F, or lower, will maintain their quality for several months. This varies, however, with the kind of meat. The following table shows a range within which you can store meat with reasonable expectation that it will maintain its quality. Meats can be kept safely frozen for longer periods than indicated, but they are apt to lose quality.

Thaw frozen meat in the refrigerator. That's to keep meat cooled to below 40 degrees F as it thaws, a temperature that impeades the growth of bacteria. Setting it out on the conter can accelerate that growth. Once the meat is thawed, use it within a day or two for ground meat or any type of poultry, and within three to five days for cuts of beef or pork.

Don't rinse raw meat. Doing so is more likely to spread any bacteria around the sink or counter than it is to remove bacteria. If you like, pat the meat with a papere towel first instead.

USE dedicated cutting boards. That means one for raw meat, and another for fruits and vegtables.

Suggested Storage Times for Raw Meat


(0 °F)  

(40 °F)  

Beef, roasts and steaks

6-12 months

3-5 days

Lamb, roasts and chops

6-9 months

3-5 days

Pork, roasts and chops

4-6 months

3-5 days

Beef and lamb, ground

3-4 months

1-2 days

Pork, sausage

1-2 months

1-2 days


Pans & Holding Volumes

4 cups =

  • 9" pie plate

  • 8 x 1-1/4" layer cake pan

  • 7-3/8 x 3-5/8 x 2-1/4" loaf pan

4-1/4 cups = 8 x 2-1/4" ring mold

6 cups =

  • 8(or 9) x 11-1/2" layer cake pan

  • 10" pie plate

  • 8-1/2 x 35 or 8 x 25" baking pan

  • 8" loaf pan

  • 7-1/2 x 3" bundt tube

  • 7 x 5-1/2 x 4" melon mold

7-1/2 cups = 6 x 4-1/4" charlotte mold

8 cups =

  • 8 x 8 x 2" square pan

  • 11 x 7 x 1-1/2" baking pan

  • 9 x 5 x 3" loaf pan

  • 9-1/4 x 2-3/4" ring mold

  • 9-1/2 x 3-1/4" brioche pan

9 cups = 9 x 3-1/2" fancy tube or bundt pan

10 cups =

  • 9 x 9 x 2" square pan

  • 11-3/4 x 7-1/2 x 1-3/4" baking pan

  • 15 x 10 x 1" jelly roll pan

12 cups =

  • 13-1/2 x 8-1/2 x 2" glass baking pan

  • 9 x 3-1/2" angel cake pan

  • 10 x 3-3/4" bundt or crownburst pan

  • 9 x 3-1/2" fancy tube

  • 8 x 8" spring form pan

15 cups = 13 x 9 x 2" metal baking pan

16 cups =

  • 10 x 4" fancy tube mold (kugelhupf)

  • 9 x 3" spring form pan

18 cups = 10 x 4" angel cake pan

19 cups = 14 x 10-1/2 x 2-1/2" roasting pan


Rated in Scoville Units
Very (0) mild to XX really-really hot.

Rich in Vitamins and Minerals.
High in Vitamin C and are a source of beta carotene, potassium, folic acid, and fiber.

Peppers mix well with most foods, such as pasta, rice, fish and poultry, as well as with other vegetables.


ANCHO: (dried)
(see Poblano)


(100,000-325,000 Scoville Units)
Short, ovoid, pointed end
Green, Yellow, scarlet and deep red.

POBLANO: (fresh)
Mild, somewhat sweet
Green to dark red.

Hot, slightly sweet
(8,000-22,000 Scoville units)
Red, Green

New Mexican pepper)
Mild heat
(500-2,500 Scoville units)
Long, tapered
Green, matures to red (hotter when red)


Medium heat
(2,500-8,000 Scoville units)
Short, somewhat locky, tapered
Green, red at maturity

You don't have to risk alienating friends, family by dosing yourself with raw garlic. Aging garlic in vinegar or wine can drastically reduce the odor problem associated with garlic in the raw; and boiling or roasting it can make it sweet.

You can use fresh garlic if it dries up to quickly for you just peel it and put it into a zip lock and put it in the freezer, or it comes in powdered form, chopped, minced, granulated or blended with salt. Powdered garlic is handy for many recipes and saves some peeling and chopping time.


Tomato dishes, soups, dips, sauces, butters, gravies, salads, salad dressing, dill pickles, meats, poultry, fish, cheese dishes, stews, marinades, garlic bread and vegetables.


Cultivated White and Brown Mushrooms

Mushrooms are unique among the other fruit and vegetables. They can be grown in totally controlled conditions, not dependent on seasons, thus, are available all year round.

White Agaricus Visporus

It is picked at four stages (grades) of its growing cycle; these are button, closed cup, open cup and large flat.


A Button mushroom, not picked, will double in size every twenty-four hours. It develops into a closed cup mushroom.

Closed Cup

The most popular grade is the closed cup mushroom,  It
will grow on to become an open cup mushroom. As a mushroom increases in size and maturity, its flavor develops. This grade accounts for over 75% of the market

Open Cup

Open cup mushrooms have a partly broken veil and pinkish gills visible under the cap, and will grow on to become a large flat mushroom with the brown gills visible.

Large Flat

Large flat mushrooms have completely broken veils, darker brown gills and flatter caps. The mushrooms are 'T' shaped. 


Also called Brown Cap, Chestnut, Champignon Marron, and Portabello – the brown Agaricus brunnescens mushroom is an increasing popular alternative to its white counterpart. They are sold in four sizes. As button they are called Crimini or Portabellini and as closed cup they are called Brown Cap or Chestnut.

How To Prepare Mushrooms

Here are some easy methods for cooking mushrooms. Fresh mushrooms are truly a cook's best friend. Whether you need just a little something to dress things up or add
a whole new dimension of flavor, your answer is mushrooms.

Basic Preparation: There is no need to peel mushrooms. The only trimming they may
need is the stem end, if it's dry, or the tough stem portion of Shiitakes or
the root of the Portabella. All other mushroom stems may be prepared along with
the caps.

Mushrooms can be sliced thick or thin, cut in quarters, coarsely or finely chopped
using a sharp knife. For slicing or chopping large quantities, use a food processor
with the slicing or wing blade attachment.

If a recipe calls for just caps, twist stems loose or separate them from the caps
with the tip of a knife.

Sautéing: (The most popular way to cook mushrooms) For each eight ounces of mushrooms,
melt one tablespoon butter or heat one tablespoon of oil in a large skillet. Add
mushrooms. Cook and stir until golden and the released juices have evaporated, about
five minutes. Don't overcrowd the skillet or the mushrooms will steam rather
than brown.

Microwaving: Mushrooms cook extremely well in the microwave. Simply clean and cook
as follows: Put eight ounces thickly sliced mushrooms in a microwaveable bowl (no
oil or butter needed); cover and cook on HIGH (100% power) for two to three minutes
stirring once.

Roasting: Place mushrooms in a shallow baking pan, Toss with a little oil and roast
in a 450 F oven, stirring occasionally until brown, about 20 minutes. Use about
one tablespoon of oil for each eight ounces of mushrooms.

Grilling or Broiling: (Preferred for larger capped mushrooms like Portabellas and
Shiitakes) Lightly brush caps and stems with oil to keep them moist, and season
with salt and pepper. Grill or broil 4 to 6 inches from heat source for 4 to 6 minutes
on each side, brushing again once or twice.

Seasoning: Mushrooms are very similar to meats and other vegetables. Virtually any
and all seasonings go well with mushrooms. If serving as a side dish, use seasonings
compatible with the main dish.

Reprinted with permission
Courtesy of the
Mushroom Council and

1. Simply rinse mushrooms under cold running water and dry on kitchen paper. Never soak, peel or remove the stalk.
2. If mushrooms are pre-packaged, transfer to a paper bag or kitchen paper and store in the hydrator drawer of the refrigerator,
for a maximum of five days.
3. Mushrooms are hand picked but bruise easily so treat them carefully. Look for firm white button and closed cup mushrooms and remember that the larger the mushroom, the more the flavor develops.

Kitchen Tips


  • Take your bananas apart when you get home from the store. If you leave them connected at the stem, they ripen faster.  


  • Store your opened chunks of cheese in aluminum foil. It will stay fresh much longer and not mold!  


  • Peppers: with 3 bumps on the bottom are sweeter and better for eating.  

                             with 4 bumps on the bottom are firmer and better for cooking. 

  •  Add a teaspoon of water when frying ground beef. It will help pull the grease away from the meat while cooking.  


  • To really make scrambled eggs or omelets rich add a couple of spoonfuls of sour cream, cream cheese, grated cheese or heavy cream in and then beat them up.  


  • For a brownie treat, make brownies as directed. Melt Andes mints in a double broiler and pour over warm brownies, then let set for a minty frosting.  


  • Add garlic immediately to a recipe if you want a light taste of garlic and at the end of the recipe if your want a stronger taste of garlic.  


  • Leftover snickers bars from Halloween make a delicious dessert. Simply chop them up with the food chopper. Peel, core and slice a few apples. Place them in a baking dish and sprinkle the chopped candy bars over the apples. Bake at 350 for 15 minutes.  Serve alone or with vanilla ice cream. A Yummy treat!  

  • Measuring Cups: Before you pour sticky substances into a measuring cup, fill with hot water.  Dump out the hot water, but don't dry cup. Next, add your ingredient, such as peanut butter, and watch how easily it comes right out.  


  • Reheat Pizza - Heat up leftover pizza in a nonstick skillet on top of the stove, set heat to med-low and heat till warm. This keeps the crust crispy. No soggy micro pizza.


  • Easy Deviled Eggs - Put cooked egg yolks in a zip lock bag. Seal, mash till they are all broken up. Add remainder of ingredients, reseal, keep mashing it up mixing thoroughly, and cut the tip of the baggy, squeeze mixture into egg. Just throw bag away when done easy clean up.  


  • Expanding Frosting - When you buy a container of cake frosting from the store, whip it with your mixer for a few minutes. You can double it in size. You get to frost more cake/cupcakes with the same amount. You also eat less sugar and calories per serving.  


  • Reheating refrigerated bread - To warm biscuits, pancakes, or muffins that were refrigerated, place them in a microwave with a cup of water. The increased moisture will keep the food moist and help it reheat faster. 

VINEGAR (Sour Wine)
Vinegar is commonly infused with spices or herbs (like oregano, etc.)

Balsamic Vinegar

Balsamic vinegar is made from cooked grapes. It is widely used in Italian cuisines.


  1. It is used for salad dressings and sauces

  2. It gives additional flavor and aroma when sprinkled on cooked meat

Fruit Vinegar

Fruit vinegar is made from fruits without additional flavors. Apple, tomato, raspberry and quince are some of the fruit flavors used for making this vinegar. Popular fruit-flavored vinegars include those infused with whole raspberries, blueberries, or figs (or else from flavorings derived from these fruits). Some of the more exotic fruit-flavored vinegars include blood orange and pear.


  1. It is very useful in the preparation of fruit salads

  2. It can be used as salad dressing

  3. It can be used as a marinade for meats

  4. Gives additional flavor and aroma to salads and cooked vegetables

Herb Vinegar

Herb vinegars are flavored with herbs, most commonly Mediterranean herbs such as thyme or oregano. Such vinegars can be prepared at home by adding sprigs of fresh or dried herbs to vinegar purchased at a grocery store; generally a light-colored, mild tasting vinegar, such as that made from white wine, is used for this purpose.

Rice Vinegar

Rice vinegar is available in red, white and black. It is widely used in Japan and China mainly for the preparation of salad dressings. In Japan, an aged vinegar also is made from Job's Tears, a tall grain-bearing tropical plant. The vinegar is similar in flavor to rice vinegar.


  1. It is generally used in rice varieties for additional flavor

  2. It brings additional flavor to vegetable and fruit salads

Wine Vinegar

Wine vinegar is made from red wine or white wine. It is widely used in Central Europe and Mediterranean countries.


  1. It is used to bring out the sweetness in strawberries and melons

  2. The taste of this vinegar reduces the need of salt in recipes

  3. It balances the flavors without adding a fat to the preparations.

Plus: Date, East Asian Black,Honey, Raisin,

Because of its nutrients and acidic nature, vinegar is used to tenderize meats and vegetables, to inhibit the growth of bacteria, to make beans less gas producing and to bring out the flavors in many foods.

Culinary uses

Vinegar is commonly used in food preparation, particularly in pickling processes, vinaigrettes, and other salad dressings. It is an ingredient in sauces such as mustard, ketchup, and mayonnaise. Vinegar is sometimes used while making chutneys. It is often used as a condiment. Marinades often contain vinegar.

  • Condiment for beetroot - it is a common preference to consume beetroot with vinegar.

  • Condiment for fish and chips – People commonly use malt vinegar (or non-brewed condiment) on chips.

  • Flavoring for potato chips – many American, Canadian and British manufacturers of packaged potato chips and crisps feature a variety flavored with vinegar and salt.

  • Vinegar pot pie – is a North American dessert made with a vinegar to one's taste.

  • Pickling – any vinegar can be used to pickle foods.

  • Cider vinegar and sauces – cider vinegar usually is not suitable for use in delicate sauces.

  • Substitute for fresh lemon juice – cider vinegar can usually be substituted for fresh lemon juice in recipes and obtain a pleasing effect although it lacks the vitamin C.

  • Saucing roast lamb – pouring cider vinegar over the meat when roasting lamb, especially when combined with honey or when sliced onions have been added to the roasting pan, produces a sauce.

  • Sweetened vinegar is used in the dish of Pork Knuckles and Ginger Stew which is made among Chinese people of Cantonese backgrounds to celebrate the arrival of a new child.

  • Sushi rice – Japanese use rice vinegar as an essential ingredient for sushi rice.

  • Red vinegar – Sometimes used in Chinese soups

  • Flavoring – used in the Southern U.S. to flavor collard greens, green beans, or cabbage to taste.


Almonds - fight heart disease
Avocados - good for your cholesterol
Beans - help slash cholesterol
Broccoli - has agents that fight cancer
Cabbage - discourages breast cancer
Celery - may help lower your blood pressure
Cinnamon - good for blood sugar
Cranberries - fight bladder infections
Cumin & Ginger - antioxidant
Garlic - may help lift your mood
Ginger - nausea and motion sickness
Grape Juice - contains "blood thinners"
Hot Peppers - relieve congestion
Licorice - soothes ulcers
Spinach - reduced risk of cataracts
Wheat Bran - may deter colon cancer



Cooking with high heat, seals in the flavor

Cooking with low heat, that mingles the flavor.

Click below for


Salad Tip: When making your dinner salad, add pieces of fruit.Very healthful and delightfully delicious.


Quick Tip! Never use butter to cook pancakes,
it will make pancakes burn. Use light vegetable oil or a vegatable oil spray.

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