Health:Online Recipes and Cooking Tips collection

AVOCADO--NUTRITION

1/3 medium avocado equals 55 gram serving size equals 2
ounce serving size.

120 calories, 1 gram protein, 3 grams carbohydrate, 12 grams
fat, 5 milligrams sodium, 2 grams dietary fiber, less than 2%
Vitamin A (% of U.S. RDA), 5% Vitamin C, less than 2% Calcium,
and less than 2% Iron.

BAKING SODA--SODIUM CONTENT

Baking soda has approximately 821 milligrams of sodium.

When used in baking, consider the amount of soda used and
the number of servings it makes if you are concerned with
the sodium content.

If a recipe calls for 1 teaspoon of baking soda and
serves 12 people, the amount of sodium per serving is 68.4
milligrams from the baking soda.

CANTALOUPE--NUTRITION

1/4th medium melon equals 134 gram serving size equals
5 ounce serving size.

50 calories, 1 gram protein, 11 grams carbohydrate, 0
grams fat, 35 milligrams sodium, 0 grams dietary fiber, 80%
Vitamin A (% of U.S. RDA), 90% Vitamin C, 2% Calcium, and 2%
Iron.

CHOLESTEROL--LOW FAT RECIPES

If your office has a copy of a cookbook printed by the
AMERICAN HEART ASSOCIATION, use this. Also suggest they
check their local library to borrow. If they desire to
purchase a copy, they are available at most book stores and
some discount stores.

A good cookbook is American Heart Association Cookbook,
Fifth Edition, 1991. Edited by Mary Winston, Ed.D., R.D.

DEER MEAT--CHOLESTEROL/NUTRIENT CONTENT

The nutrient content of whitetale deer meat (per 100
grams) is:

73.5 grams moisture (73.5% water), 23.6 grams protein,
1.4 grams of fat, 116 milligrams cholesterol, and 149
calories.

The nutrient content of mule deer (per 100 grams) is:
73.4 % water, 23.7 grams protein, 1.3 grams fat, 107
milligrams cholesterol, and 145 calories.

DIABETIC RECIPES

Refer the client to the diabetic cookbook titled, "The
American Diabetes Association/The American Dietetic
Association Family Cookbook".

If you don't have a copy, refer them to the local
library or bookstore.

EGG SUBSTITUTE HOMEMADE--LOW-CHOLESTEROL

Makes equivalent of 1 large egg, about 1/4 cup.

1 tablespoon nonfat dry milk powder
2 egg whites from large eggs
4 drops yellow food color
1 teaspoon vegetable oil

Direction: In small bowl, sprinkle milk powder over
egg whites; beat with fork until smooth. Add food color and
oil; beat until well-blended. Store in the refrigerator
and use within two days.

Nutrition Analysis per 1/4 cup: 87.4 calories, 8.19
gram protein, 3.04 gram carbohydrates, 4.58 gram fat, .75
milligrams cholesterol, 60.3 milligrams calcium, 123
milligram sodium.

Calories from protein: 38%, calories from
carbohydrates: 14%, calories from fat: 48%.

Compared to one (l) large raw egg, the above recipe
has: 13.4 more calories, 1.75 more grams of protein, 56 more
milligrams of sodium, 2.42 more grams of carbohydrates, and
207.25 less milligrams of cholesterol.

FAT--LOWERING AMOUNT, ALTERING RECIPES

Fat may be reduced in most recipes by one-third. With
pie crusts, the fat may be reduced to one part fat to four
parts flour. Some have had success also with replacing the
fat in quick bread recipes with the same amount of
applesauce. I have found it does work but the texture is
tougher than normal. As fat is a tenderizer, lowering the
amount of fat will change the texture as well as the flavor.

FIBER--OATMEAL AND BRAN

One-third cup of oat bran has 4.9 grams of dietary
fiber. One-third cup of oat bran has 4.9 grams of dietary
fiber. One-third cup of oat bran has 4.9 grams of dietary
fiber. One-third cup of uncooked oatmeal, which makes 3/4
to 1 cup cooked cereal, has 1.6 grams of dietary fiber.

The calorie content is lower for oat bran also.
Information from the American Dietetic Association states
there are 76 calories in oat bran and 100 calories in
oatmeal. The calorie content is for one-third cup of raw
oatmeal and oat bran.

FLOUR, NUTRIENTS

Nutrient Levels Per 1 Cup
Or 120 Gram Level

Protein Carbohydrate Fat

All-Purpose 12.6 grams 91 grams 1.2 grams

Bread 14.4 grams 90 grams 1.2 grams

Whole Wheat 15.6 grams 85.2 grams 2.4 grams

Cake/Pastry 9 grams 94.8 grams 1 gram

Semolina 15 grams 90 grams 1.8 grams

FRUIT--NUTRIENT CONTENT

Apple - 1 medium apple, 5.5 oz. serving size, 80 calories, 0
protein, 18 g carbohydrate, 1 g fat, 0 mg sodium, 5 g
dietary fiber, 6% vitamin C of U.S. RDA

Avocado - 1/3 medium avocado, 2 oz serving size, 120
calories, 1 g protein, 3 g carbohydrate, 12 g fat, 5 mg
sodium, 2 g dietary fiber, 5% vitamin C of U.S. RDA

Banana - 1 medium banana, 4.5 oz. serving size, 120
calories, 1 g protein, 28 g carbohydrate, 1 g fat, 0 mg
sodium, 3 g dietary fiber, 15% vitamin C of U.S. RDA

Cantaloupe - 1/4 medium melon, 5 oz. serving size, 50
calories, 1 g protein, 11 g carbohydrate, 0 g fat, 35 mg
sodium, 0 g dietary fiber, 80 % vitamin A of U.S. RDA ; 90%
of vitamin C of U.S. RDA; 2% calcium & iron of U.S. RDA

Cherry - 21 cherries; 1 cup, 5 oz serving size, 90 calories,
1 g protein, 19 g carbohydrate, 1 g fat, 0 mg sodium, 3 g
dietary fiber, 10% vitamin C of U.S. RDA, 2% calcium of U.S.
RDA

Grape - 1 1/2 cup grapes, 5 oz serving size, 85 calories, 1
g protein, 24 g carbohydrate, 0 g fat, 3 mg sodium, 2 g
dietary fiber, 3% vitamin A of U.S. RDA, 9% vitamin C of
U.S. RDA, 2% Calcium and iron of U.S. RDA

Grapefruit - 1/2 medium grapefruit, 5.5 oz serving size, 50
calories, 1 g protein, 14 g carbohydrate, 0 g fat, 6 mg
sodium, 6 g dietary fiber, 6% Vitamin A, 90% vitamin C of
U.S. RDA, 4% calcium of U.S. RDA

Honeydew - 1/10 medium melon, 5 oz serving size, 1 g
protein, 12 g carbohydrate, 0 g fat, 50 mg sodium, 1 g
dietary fiber, 40% of vitamin C of U.S. RDA, 2% iron of U.S.
RDA

Kiwifruit - 2 medium kiwifruit, 5.5 oz serving size, 90
calories, 1 g protein, 18 g carbohydrate, 1 g fat, 0 mg
sodium, 4 g dietary fiber, 2% vitamin A of U.S. RDA, 230%
vitamin C of U.S. RDA, 4% calcium and iron of U.S RDA

Lemon - 1 medium lemon, 2 oz serving size, 18 calories, 0 g
protein, 4 g carbohydrate, 0 g fat, 10 mg sodium, 0 g
dietary fiber, 35% vitamin C of U.S. RDA, 2% calcium of U.S.
RDA

Lime - 1 medium lime, 2.5 oz serving size, 20 calories, 0 g
protein, 7 g carbohydrate, 0 g fat, 1 mg sodium, 3 g dietary
fiber, 35% vitamin C of U.S. RDA, 2% calcium and iron of
U.S. RDA

Nectarine - 1 medium nectarine, 5 oz serving size, 70
calories, 1 g protein, 16 g carbohydrate, 1 g fat, 0 mg
sodium, 3 g dietary fiber, 20% vitamin A of U.S. RDA, 10%
vitamin C of U.S. RDA

Oranges - 1 medium orange, 5.5 serving size, 50 calories, 1
g protein, 13 g carbohydrate, 0 g fat, 0 mg sodium, 6 g
dietary fiber, 120% vitamin C of U.S. RDA, 4% calcium of
U.S. RDA

Peach - 2 medium peaches, 6 oz serving size, 70 calories, 1
g protein, 19 g carbohydrate, 0 g fat, 0 mg sodium, 1 g
dietary fiber, 20% vitamin A and C of U.S. RDA

Pear - 1 medium pear, 6 oz serving size, 100 calories, 1 g
protein, 25 g carbohydrate, 1 g fat, 1 mg sodium, 4 g dietary
fiber, 10% vitamin C of U.S. RDA, 2% calcium and iron of U.S.
RDA

Pineapple - 2 slices, 3" diameter 3/4" thick, 4 oz serving
size, 90 calories, 1 g protein, 21 g carbohydrate, 1 g fat,
10 mg sodium, 2 g dietary fiber, 35% vitamin C of U.S. RDA

Plum - 2 medium plums, 5.5 oz serving size, 110 calories, 3
g protein, 23 g carbohydrate, 0 g fat, 10 mg sodium, 3 g
dietary fiber, 50% vitamin C of U.S. RDA, 8% iron of U.S.
RDA

Strawberries - 8 medium berries, 5.5 oz serving size, 50
calories, 1 g protein, 13 g carbohydrate, 0 g fat, 0 mg
sodium, 3 g dietary fiber, 140% vitamin C of U.S. RDA, 2%
calcium and iron of U.S. RDA

Tangerine - 2 medium 2 3/8" diameter, 6 oz serving size, 70
calories, 1 g protein, 19 g carbohydrate, 0 g fat, 2 mg
sodium, 2 g dietary fiber, 30% vitamin A of U.S. RDA, 85%
vitamin C of U.S. RDA, 2% calcium of U.S. RDA

Watermelon - 1/8 medium melon; 2 cups diced, 10 oz serving
size, 80 calories, 1 g protein, 19 g carbohydrate, 0 g fat,
10 mg sodium, 1 g dietary fiber, 8% vitamin A of U.S. RDA,
25% vitamin C of U.S. RDA, 2% iron of U.S. RDA

g = gram; mg = milligram; oz = ounce

GAME--WILD-NUTRIENT CONTENT

*Moist. *Protein *Fat **Cholesterol
Buffalo 74.5 21.7 1.9 62
Whitetail Deer 73.5 23.6 1.4 116
Mule Deer 73.4 23.7 1.3 107
Elk 74.8 22.8 0.9 87
Moose 75.8 22.1 0.5 71
Antelope 73.9 22.5 0.9 112
Squirrel 73.8 21.4 3.2 83
Cottontail 74.5 21.8 2.4 77
Jackrabbit 73.8 21.9 2.4 131
Wild Turkey 71.7 25.7 1.1 55
Wild Pheasant 72.4 25.7 0.6 52
Grey Partridge 72.1 25.6 0.7 85
Sharp tail Grouse 74.2 23.8 0.7 105
Sage Grouse 74.3 23.7 1.1 101
Dove 73.8 22.9 1.8 94
Sand hill Crane 73.2 21.7 2.4 123
Snow Goose 71.1 22.7 3.6 142
Mallard 73.2 23.1 2.0 140
Widgeon 73.5 22.6 2.1 131

*grams per 100 grams
**milligrams per 100 grams
For Energy per grams, see SOLUTIONS BOOK.

HONEY--NUTRITIONAL VALUE

According to U.S.D.A. information, the composition of
honey is as follows:

38.5% fructose*
31.0% glucose*
17.1% water
7.2% maltose*
4.2% trisaccharides & other carbohydrates
1.5% sucrose*
0.5% minerals, vitamins, enzymes

* A form of sugar.

One tablespoon of honey contains 64 calories.

KIWI--NUTRITION

Raw, without skin 1 kiwi equals 148 grams per serving.
A serving size equals 5.5 ounces.

45 calories, 1 gram protein, 11 grams carbohydrate, .5
grams protein, trace of fat, 2 grams dietary fiber, 1%
Vitamin A (% of U.S. RDA), 115% Vitamin C (74 milligrams),
2% Calcium (20 milligrams), and 2% iron (3 milligrams).

It is 83% water, 0 cholesterol, 30 milligrams of
phosphorus, 252 milligrams potassium.

Source: Nutritive Value of Foods, PNW 357, Revised
September 1992. Pacific Northwest Cooperative Extension
Service.

NUTS--FAT & CALORIES

Nuts contain mostly monounsaturated fat, which doesn't
raise blood cholesterol levels. Nuts are a good source of
protein and vitamin E, which some studies suggest may
improve the immune system.

Nuts contain at least 70% of their calories from fat,
so go lightly on amount consumed.

Listed are estimates of regular roasted nuts. Note the
label as the amount may vary according to preparation. For
example, some nuts are dry roasted, which significantly can
lower fat and calories. Some nuts are coated with special
spices and seasonings, which can increase calories and fat
also. Again, read the label for specific calorie and fat
grams per ounce.

Nuts (1 ounce or about 1/4 cup) Calories Fat Grams

Almonds 165 15
Brazil nuts 185 19
Cashews 165 13
Filberts (hazelnuts) 180 18
Macadamia nuts 205 22
Peanuts 165 14
Pecans 190 19
Pine nuts 160 17
Pistachios 165 17
Walnuts, black 170 16
Walnuts, English 180 18

OSTRICH MEAT COMPARISONS

Wt Cal Protein Fat Cholesterol
grams grams grams grams MG
Ostrich 85 96.9 22 2 58
Chicken
(roasted) 86 140 27 3 73
Turkey
(roasted) 85 135 25 3 59
Beef (lean, ground,
broiled) 85 230 21 16 74
Beef (lean, steak,
broiled 85 240 23 15 77
Pork (loin) 87 275 24 19 84
Lamb (leg) 85 205 22 13 78

SALT--REDUCING THE AMOUNT IN FOOD PREPARATION

Salt may be omitted or reduced by 1/2 in most recipes.
Example: If recipe says 1 tablespoon, use 1-1/2 teaspoons.

Salt may not be eliminated in a pickling recipe. Use
only a tested low-salt recipe for this. Refer to the
University of Illinois fact sheet, "Reduced-Sodium Sliced
Sweet Pickles", revised by Dr. Susan Brewer, University of
Illinois Food and Nutrition Specialist, 1992. Publication
number EHE-694.

SODA--BAKING, SODIUM CONTENT

Baking soda has approximately 821 milligrams of sodium.

When used in baking, consider the amount of soda used and
the number of servings it makes if you are concerned with
the sodium content.

If a recipe calls for 1 teaspoon of baking soda and
serves 12 people, the amount of sodium per serving is 68.4
milligrams from the baking soda.

SUGAR--REDUCING THE AMOUNT IN FOOD PREPARATION

Sugar can be reduced by 1/3. Example: if a recipe says
1 cup, use 2/3 cup. This works best in canned and frozen
fruits and in making puddings and custard. It may be less
desirable for cookies and cakes. It works well with quick
breads also.

Sugar can't be reduced in candy or jelly recipes.

WATERMELON--NUTRITION

1/8 of a medium melon equals 2 cups diced equals 280
grams serving size equals 10 ounces serving size.

80 calories, 1 gram protein, 19 grams carbohydrate, 0
grams fat, 10 milligrams sodium, 1 grams dietary fiber, 8%
Vitamin A (%of U.S. RDA),
25% Vitamin C, less than 2% of Calcium, and 2% Iron.