Black Churches United for Better Health

Cookbook
A Taste of

5 a Day

A Collection of

Official 5 a Day for Better Health

Recipes

by

Church members participating in the

Black Churches United for

Better Health Project

©Copyright 1998 NC DHHS, Division of Community Health

University of North Carolina at Chapel Hill

School of Public Health

Duke Comprehensive Career Center

North Carolina State University

Cooperative Extension Service

North Carolina Department of Agriculture

Sarah W. Stedman Center for Nutritional Studies
Heavenly Father,

We thank You for wellness in our lives which comes through proper

nutrition and your good grace. Thank you again for the 5 a Day

program which has taught us the importance of good health through

proper diet and the consumption of fruits and vegetables. Continue

to bless us, dear Lord, with good health and bless the staff of the 5 a

Day project. In Christ, our Lord’s name, we pray.

Amen

by Rev. Johnson, Pleasant Hill Baptist Church
Contents Page

Dedication

Acknowledgements

History of the Black Churches

United for Better Health Project

What is 5 a Day for Better Health?

What are 5 a Day Recipes?

Chapter 1: Appetizers, Soups, and Breads

Chapter 2: Fruit Drinks/Beverages

Chapter 3: Salads

Chapter 4: Fruit and Vegetable Side Dishes

Chapter 5: Vegetable Casseroles

Chapter 6: Main Dishes

Chapter 7: Desserts

Chapter 8: Making Your Way to 5 a Day

Alphabetical Index by Recipe Title

Index by Chapter

5

6

13

15

15

17

25

33

49

69

79

99

111

131

135
Lord,

Accept our thanks for this cookbook and let it be a blessing to our

souls. Amen

by Rev. Sidbury, St. Phillip AME Church
DEDICATION

Historically, black churches have played a unique

role in the African American community. Not only are

they a religious institution, but they have been central to

many cultural and social activities as well. This cookbook

is dedicated to the many families in our community who

recognize that our bodies are holy temples. We pray that

as we nourish our minds, souls, and bodies, these recipes

will help us further “UP WHERE WE BELONG” in Christ.

5
Acknowledgements

First and foremost, we would like to give honor and glory to a loving God

who created the fruits and vegetables of the Earth.

This cookbook also would not be possible without the church members

who shared their recipes and worked to adapt them to meet the 5 a Day

recipe guidelines. The Cookbook Chairpersons from each church had a

critical role in organizing the collection, modification and tasting of these

recipes.

A special thanks to all of the church members, pastors, cookbook chairpersons, and local health department and Cooperative Extension staff, for

their commitment to the “Black Churches United for Better Health”

project and cookbook. Churches whose members were selected to create

and submit 5 a Day recipes for this cookbook are indicated with an

asterisk (*).

Bertie County

Mt. Olive Missionary Baptist Church, Lewiston

Pastor: Rev. William Davis, Jr.

Sandy Point Missionary Baptist Church, Windsor

Pastor: Dr. J. W. Law

St. Elmo Missionary Baptist Church, Windsor

Pastor: Rev. Larry Walston, Interim Pastor

Weeping Mary Baptist Church, Lewiston

Pastor: Rev. Johnnie Cofield

Zion Hill Baptist Church, Colerain

Pastor: Rev. Nathaniel Thompson

Bertie County Health Department

6
Columbus County

*Ironhill Highway Pentecostal Church of Christ, Whiteville

Pastor: Elder Willie Powers

Cookbook Chairperson: Christa Parrott

*Little Wheel of Hope Missionary Baptist Church, Lake Waccamaw

Pastor: Rev. Buck Brown

Cookbook Chairperson: Mary Sue Smith

*Mt. Hebron AME Zion Church, Hallsboro

Pastor: Rev. Haywood Oliver

Cookbook Chairperson: Esther Hall

*Mt. Pilgrim Missionary Baptist Church, Whiteville

Pastor: Rev. James Scott

Cookbook Chairperson: Dianne Moody

*New Light Missionary Baptist Church, Hallsboro

Pastor: Rev. H. Earl Godfrey

Cookbook Chairperson: Louise M. Spears

Columbus County Cooperative Extension Service:

Betty Thompson, MEd

Columbus County Health Department: Jackie Waters, MS, RD, LDN

Duplin County

*First Baptist Church Chinquapin, Chinquapin

Pastor: Rev. Darrell K. Ferguson

Cookbook Chairperson: Rose Pickett

*Friendship Missionary Baptist Church, Rose Hill

Pastor: Rev. Ezekiel Sutton

Cookbook Chairperson: Christine Turner

*New Christian Chapel Baptist Church, Rose Hill

Pastor: Rev. Reginald A. Wells

Cookbook Chairperson: Sarah Murphy

7
*St. James AME Zion Church, Magnolia

Pastor: Rev. Charlie McDowell

Cookbook Chairperson: Carolyn P. Robinson

*St. Phillip AME Church, Rose Hill

Pastor: Rev. Harold Sidbury

Cookbook Chairpersons: Edell Spearman & Ernestine Mainor

Duplin County Cooperative Extension Service: Jo Ann Williams, MEd

Duplin County Health Department: Deborah Read

Halifax County

*First Baptist Church Halifax, Halifax

Pastor: Rev. Nelson Johnson

Cookbook Chairperson: Frankie Young

*London Baptist Church, Roanoke Rapids

Pastor: Rev. Edward Fleming, Sr.

Cookbook Chairperson: Eliza Ann Bowser

*Pleasant Hill Baptist Church, Scotland Neck

Pastor: Rev. Johnny J. Johnson

Cookbook Chairperson: Rosa L. Smith

*Shiloh Missionary Baptist Church, Scotland Neck

Pastor: Rev. Hoyt Cooper

Cookbook Chairperson: Peggy Brown

*Simmons Grove Missionary Baptist Church, Roanoke Rapids

Pastor: Rev. George Battle

Cookbook Chairperson: Ida Powell

Halifax County Cooperative Extension Service: Rose Massey,

Family and Consumer Educator

Halifax County Health Department: Shirley Nwangwa, Health Educator

and Mindy Andrus, RD, LDN

8
Hertford County

Calvary Missionary Baptist Church, Ahoskie

Pastor: Rev. Michael Porter

City of Praise, Ahoskie

Pastor: Rev. Walter Boston, Jr.

First Baptist Church, Winton

Pastor: Rev. Michael Perry

Soul Saving Station, Ahoskie

Pastor. Valeriano Melendez

New Bethany Baptist Church, Ahoskie

Pastor: Rev. William C. Clark

Hertford County Health Department

Lenoir County

Holly Hill Missionary Baptist Church, Kinston

Pastor: Rev. Jesse Garrett

Mt. Zion Seventh Day Adventist Church, LaGrange

Pastor: Pastor Harold J. Anderson

Math-Esther Freewill Baptist Church, Kinston

Pastor: Eldress Anna Belle Carr

St. Augustus AME Zion Church, Kinston

Pastor: Rev. Melvin Tate

St. James AME Church, Kinston

Pastor: Rev. Fitz Maurice Gabriel

Lenoir County Health Department

9
Martin County

Bethlehem AME Zion Church, Williamston

Pastor: Rev. Benjamin Thornton

Cedar Hill Baptist Church, Williamston

Pastor: Rev. F. C. Mitchell

Mt. Shiloh Missionary Baptist Church, Williamston

Mt. Zion Holiness Church, Williamston

Pastor: Rev. Charles W. Dingle

St. Mark Baptist Church, Oak City

Pastor: Rev. Raymond Privott

Martin County Health Department

Northampton County

*Bethlehem Baptist Church, Seaboard

Pastor: Rev. Edward Fleming, Sr.

Cookbook Chairperson: Virginia Lassiter

*First Baptist Severn, Severn

Pastor: Rev. Elisha Barnes

Cookbook Chairperson: Carol Blount

*Macedonia AME Church, Severn

Pastor: Pastor Hilda Jeffers

Cookbook Chairperson: Doretha Lassiter

*New Community Church of God, Rich Square

Pastor: Bishop Stephen Willis

Cookbook Chairperson: Gwendolyn Flythe

*Roanoke Salem Baptist Church, Garysburg

Pastor: Rev. Robert E. Sessoms

Cookbook Chairpersons: Constance Buffaloe

10
Northampton County Cooperative Extension Service:

Cynthia Brown, MEd, CECS

Northampton County Health Department: Hallie Peace, Health Educator

Sampson County

First Baptist Church, Clinton

Pastor: Rev. Marvin T. Clowney

Mt. Zion AME Zion Church, Delway

Pastor: Rev. Andrew Dixon Brown

Pilgrim Rest Baptist Church, Harrells

Pastor: Rev. Willie Randolph

St. Stephen AME Zion Church, Garland

Pastor: Rev. J.W. Freeman

Wilson Chapel Missionary Baptist Church, Turkey

Pastor: Rev. Isaac Johnson

Sampson County Health Department

Pasquotank County

*Freewill Independent Church, Elizabeth City

Pastor: Pastor Stephen Vaughn, Jr.

Cookbook Chairperson: Ann Taylor

*Galilee Missionary Baptist Church, Elizabeth City

Cookbook Chairperson: Hilda Gibson

*Mt. Carmel Missionary Baptist Church, Elizabeth City

Pastor: Rev. Linwood Boone

Cookbook Chairperson: Kathy Wilson

*New Calvary Baptist Church, Elizabeth City

Pastor: Rev. Joseph Gregory

Cookbook Chairperson: Doris Baker

11
Pasquotank County Cooperative Extension Service: Ellen Childress, CHE

Pasquotank County Health Department: Brenda Moore, RD

We are especially grateful to our Editor-in-Chief, Kimberly Hoben,

MPH, RD, LDN, Sarah W. Stedman Center for Nutritional Studies at

Duke University Medical Center for her leadership and direction in

making this cookbook a reality.

We also thank the following individuals for assisting toward the production

of this cookbook: Wendy Demark-Wahnfried PhD, RD, LDN (co-editor);

Brenda Beatty MPH, RD, LDN (director); Karen Bennett, MS, RD,

LDN; Allyson Ingram MPH, RD (field coordinator); Bethany Jackson

PhD, RD; Jeff Jennings; Jacquelyn W. McClelland, PhD; Wayne Miller;

Laurie Meares, MPH, RD, LDN (recipe analysis); Toni Schmidt (typist

and reviewer); Francie Whitford (layout and design) and UNC Nutrition

Students Lisa Ward, Mary Bea Bolton, Marilyn Sparling, and Nutrition

230 Class members.

We are blessed to have Robert Hall, artist and church member of Mt.

Zion AME Zion Church, Sampson County, whose original artwork has

inspired us to move “Up Where We Belong.”

And lastly, we want to recognize those agencies and organizations, whose

collaborations made this project possible: North Carolina Department of

Agriculture; Duke Comprehensive Cancer Center and The Sarah W.

Stedman Center for Nutritional Studies at Duke University; North

Carolina Department of Health and Human Services, Division of

Community Health; North Carolina Cooperative Extension Service; and

the University of North Carolina School of Public Health, Department

of Nutrition; the Mark Duke Biddle Foundation, Food Lion, Inc., and

the National Cancer Institute (CA-59746).

[Thessalonians 1:2-3]

We always give thanks to God for all of you and mention you in our prayers, constantly

remembering before our God and Father your work of faith, and labor of love, and

steadfastness of hope in our Lord Jesus Christ.

Submitted by: Rev. Brown, Little Wheel of Hope Missionary Baptist Church

12
History off the Black Churches United

for Better Health Project

Past studies strongly suggest that the more fruits and vegetables

we eat, the lower our risk of cancer. The National Cancer Institute

funded nine projects throughout the United States to promote eating at

least five servings of fruits and vegetables per day. The “Black Churches

United for Better Health Project” in North Carolina was awarded this

grant. It is unique since it focuses on the strong institution of the black

church to promote the 5 a Day message.

Forty-nine black churches in ten North Carolina counties have

joined hands with a number of agencies in the state to increase fruit and

vegetable consumption among their congregants. The church members

participating in the project reside in the counties shown below (Bertie,

Columbus, Duplin, Halifax, Hertford, Lenoir, Martin, Northampton,

Pasquotank and Sampson):

From December 1994 to the present, churches in five of these

selected counties have been participating in a variety of activities to

promote the 5 a Day message. Church members within these counties

were asked to share their favorite 5 a Day recipes for this cookbook.

13
Dear Lord, our God, the Giver of every good and perfect gift. We

thank you Lord for life, health, and strength. We are grateful, Lord,

for our bodies that You took the time to shape in Your own image

and likeness, and for the breath of life that you blew into our

nostrils.

Now Lord, we thank you for the knowledge of how to preserve and

maintain these bodies by eating a wholesome and proper diet.

Thank you Lord for these recipes which have been shared from the

very souls and hearts of the donors. Bless these efforts Lord, as we

endeavor to present our bodies a living sacrifice, holy, acceptable

unto God, which is our reasonable service. In the name of Jesus, we

pray. Amen

by Rev. Sessoms, Roanoke Salem Baptist Church
What is 5 a Day for Better Health?

Five a Day for Better Health is a national campaign encouraging Americans to eat 5 fruit and vegetable servings a day to help prevent cancer.

Fruits and vegetables contain vitamins, minerals, fiber, and other food

related substances known to help prevent cancer.

What are 5 a Day Recipes?

The National Cancer Institute produced guidelines for recipes that promote the 5 a day message. Recipes that meet all of the guidelines to

increase fruits and vegetables, while being low in fat and sodium are

Official 5 a Day Recipes. Recipes in this cookbook have been analyzed

and judged to meet the official 5 a day recipe guidelines. The 5 a Day for

Better Health logo appears throughout the cookbook to remind you that

these recipes are healthy ones that may help prevent certain types of

cancers.

The Official 5 a Day Recipe Guidelines are as follows:

1. Recipes in this cookbook contain at least a serving of fruit or

vegetable per helping. A serving of a fruit or vegetable is defined as:

1 medium piece of fruit

1⁄2 cup cooked or raw fruit or vegetable

3⁄4 cup (6 ounces) 100% fruit juice

1 cup leafy greens

1⁄4 cup dried fruit

2. Each recipe is low in fat. Every recipe has less than 30% of calories

from fat (or less than 3 grams total fat per every 100 grams recipe

weight). A diet low in fat is also associated with preventing some types of

cancers. Saturated fat, a type of fat that raises blood cholesterol levels

has also been reduced to less than 10% of calories from fat (or less than 1

gram saturated fat per 100 grams recipe weight).

3. Recipes use added sugar in moderation.

4. Recipes are low in sodium. Each helping contains less than 480 mg

of sodium per helping.

15
I Corinthians 6:19

What know ye not that your body is the temple of the Holy Ghost,

which is in you, which ye have of God, and ye are not your own?

Servants of God would be ever mindful of the fact that our bodies

are the temple of God. Therefore, we should take care of His

temple, by eating right and exercising daily. Let’s start with 5

servings of fruits and vegetables a day.

by Rev. Scott, Mt. Pilgrim Missionary Baptist Church
Thank God for the blessing as we receive these fruits

and vegetables for the upkeep of our body.

We give God thanks. Amen.

by Rev McDowell, St. James AME Zion Church

17
Peace and Grace be unto you from God, Our Father; God

The Son: God, The Holy Spirit. It is recorded in Proverbs

12:18 that “There is that speaketh like the piercings of a

sword; but the tongue of the wise is health.”

As one body in Christ. it should be important to improve

ourselves as followers of Christ. We must keep in mind to

do our best for God, for He gave His best in the form of

His only Son. To do our best we must be spiritually fit to

handle what comes our way, and mentally capable of

choosing the best to accomplish the goal of training and

drawing those outside. the body of Christ. However, to

reach completion of the ministry to the total person, the

physical body must be healthy. The writer of the Third

Epistle of John records in the first chapter and second

verse: “Beloved, I wish above all things that those mayest

prosper and be in health, even as thy soul prospereth.” It is

with this in mind that we should pledge to achieve good

health. Brothers and sisters. let us try hard to inprove our

eating habits, that we can become better fit Christians

mentally, spiritually, and physically. May God bless and

keep you.

Yours in Christ,

Rev. Ferguson, First Baptist Church, Chinquapin
Fruit Appetizer

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Mary Faison

“This dish is quick and easy to make.”

1 box (3 ounces) strawberry gelatin

1 can fruit cocktail (16 ounces), packed in own juice

1 cup bananas, sliced

1 cup fresh strawberries, sliced

1 cup pineapple chunks in own juice

Mix gelatin in medium bowl according to directions on package. Open can of fruit

cocktail and drain. Add all fruit cocktail, bananas, strawberries, and pineapple to

gelatin, and place in refrigerator. Let chill for at least 45 minutes. Serve on lettuce or

just dish it up. Yields 8 helpings (1⁄2 cup each).

Calories 112, Fat 0 g, % Calories from Fat 3, % Calories from Saturated Fat 1, Sodium 29 mg

Nutty Stuffed Celery

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Henerietta Solomon

“Simple, low-fat, no sugar added - easy to prepare.”

3 large stalks celery

1⁄4 cup lean ham, chopped

1⁄2 tablespoon lemon juice

9 finely chopped pecan halves

1 tablespoon non-fat sour cream

Wash and trim celery into 6 inch sticks. Finely chop ham in a food processor. Combine

with other remaining ingredients, mixing until smooth. Spread mixture on each piece of

celery. Chill and serve. Yields 6 helpings (1 stuffed stalk).

Calories 24, Fat 1 g, % Calories from Fat 48, % Calories from Saturated Fat 7, Sodium 98 mg

19
Banana Bread

Freewill Independent Church

From the kitchen of Mary Johnson

2 cups ripe bananas, mashed (2 large bananas)

1⁄2 cup brown sugar

1 teaspoon butter

1 cup wheat flour

1⁄2 teaspoon oil

2 tablespoons raisins, unsweetened

1 cup self-rising flour

5 cups fresh fruit, sliced

Preheat oven to 350°. Combine in a large bowl bananas, brown sugar, butter, wheat

flour, oil, raisins, and self-rising flour. Bake for 35-45 minutes in a small loaf pan.

Serve with fresh fruit. Yields 10 helpings (1 slice - 1/10 of loaf).

Calories 196, Fat 2 g, % Calories from Fat 9, % Calories from Saturated Fat 3, Sodium 174 mg

“C and C” Corn Muffin

Simmons Grove Missionary Baptist Church

From the kitchen of Cecil and Carrie Davis

1 box corn muffin mix

1

/3 cup skim milk

1 egg

11⁄2 cups whole - sweet yellow corn

1⁄2 cup onions, chopped

1 cup green pepper, chopped

1⁄2 cup carrots, shredded

1⁄4 teaspoon oil

1 cup broccoli, chopped

Make corn muffin mix according to package directions, with skim milk. Saute vegetables

in 1⁄4 teaspoon oil until onions are slightly transparent. Add vegetables to muffin batter

and bake according to directions on package. Yields 9 helpings (1 muffin).

Calories 184, Fat 3.6 g, % Calories from Fat 18, % Calories from Saturated Fat 7, % Sodium 230mg.

20
Maple Ginger Bread

Mt. Hebron AME Zion Church

From the kitchen of Ola Pierce

1 cup maple syrup

1 cup plain low-fat yogurt

2 egg whites

2 cups sifted all purpose flour

1 teaspoon baking soda

11⁄2 teaspoon ginger

1⁄2 teaspoon salt

4 tablespoons vegetable oil

4 cups fruit cocktail in natural juice

Preheat oven to 350°. Blend syrup with yogurt and egg whites. Sift dry ingredients into

syrup mixture. Add oil and beat thoroughly. Grease an 8 x 12 inch baking pan with

cooking spray. Line pan with brown paper to prevent sticking. Pour mixture into baking

pan. Bake for 30 minutes. Serve with fruit cocktail. Yields 8 helpings(

1

/8 loaf and 1⁄2

cup fruit cocktail).

Calories 375, Fat 8 g, % Calories from Fat 19, % Calories from Saturated Fat 3, Sodium 347 mg

Sweet Potato Biscuits

London Baptist Church

From the kitchen of Eliza Ann Bowser

1⁄2 cup sweet potatoes, cooked and mashed

2 tablespoons sugar

2 cups self-rising flour

1⁄4 cup solid shortening

3 tablespoons skim milk

1⁄4 cup applesauce

10 cups fresh fruit, sliced

Preheat oven to 375o. Mix potatoes, sugar, flour, shortening, milk, and applesauce

together. Knead well. Roll out on floured surface and cut into biscuits. Bake until done

or about 1.5 minutes. Serve with 1⁄2 cup sliced fresh fruit. Yields 20 helpings (1 biscuit

each).

Calories 107, Fat 3 g, % Calories from Fat 24, % Calories from Saturated Fat 6, Sodium 168 mg

21
Refrigerator Potato Rolls

1 package active dry yeast

11⁄2 cups warm water

1 cup mashed potatoes made with skim milk

2

/3 cup sugar

2

/3 cup shortening

2 egg whites or egg substitute

1⁄2 teaspoon salt

7 cups all purpose flour

fresh vegetable (1⁄2 cup per person)

Macedonia AME Church

From the kitchen of Jean Hardy

Dissolve yeast in warm water in a large bowl. Stir in potatoes, sugar, shortening, eggs,

salt, and 3 cups of flour. Beat until smooth. Mix in enough remaining flour to make

dough easy to handle. Turn dough onto lightly floured surface. Knead until smooth and

elastic, about 5 minutes. Place in greased bowl. Turn greased side up. Cover bowl

tightly. Refrigerate at least 8 hours, but not longer than 5 days. After you refrigerate

dough roll it out on a lightly floured surface. Shape into dinner rolls. Let dough rise

again for about 2 hours. Then bake at 400° for 10 -15 minutes or until golden brown.

Serve with your favorite meal that includes a serving of vegetables. Yields 48 helpings

(1 roll each).

Calories 108, Fat 3 g, % Calories from Fat 27, % Calories from Saturated Fat 6, Sodium 41 mg

Hearty Soup

Shiloh Missionary Baptist Church

From the kitchen of Cora Swain

“This recipe was passed to me from my sister’s kitchen.”

1 pound ground turkey, uncooked

11⁄2 teaspoons garlic salt

1⁄4 teaspoon garlic powder

1⁄4 teaspoon pepper

2 stalks celery, chopped

1 can kidney beans (16 ounces)

1⁄2 head medium cabbage, chopped

1 can tomatoes, low sodium, chopped (28 ounces)

4 cubes low sodium beef bouillon cubes

28 ounces water

Brown ground turkey in large Dutch oven. Drain fat. Add all other ingredients and bring

to a boil. Reduce heat and simmer for 1 hour. Yields 8 helpings (1 cup each).

Calories 196, Fat 7 g, % Calories from Fat 30, % Calories from Saturated Fat 9, Sodium 443 mg

22
Patricia’s Vegetable Soup

Friendship Missionary Baptist Church

From the kitchen of Patricia Gladden

1 medium cabbage, chopped

5 medium carrots, sliced

1 large onion, sliced

1 large green onion, sliced

1 cup okra, chopped

1 can whole tomatoes (14 ounces)

1⁄2 cup water

1 beef bouillon cube

Place all ingredients into a large pot. Cook for 15-20 minutes or until vegetables are

tender. Then serve. Yields 6 helpings (1 cup each).

Calories 101, Fat 1 g, % Calories from Fat 7, % Calories from Saturated Fat 1, Sodium 161 mg

Rose Pickett’s Vegetable Soup

First Baptist Church - Chinquapin

From the kitchen of Rose Pickett

1 smoked turkey leg, skin removed before cooking

4 cups water

1 can whole tomatoes, low sodium (16 ounces)

1 can corn, low sodium, drained (16 ounces)

1 can green peas, low sodium, drained (16 ounces)

1 can green beans, low sodium, drained (16 ounces)

1 bunch fresh broccoli

1⁄2 head small fresh cauliflower

4 tablespoons instant potato flakes

Boil turkey leg in water until it falls off the bone. Add tomatoes and cook for 10

minutes. Add corn, peas, and green beans. Heat thoroughly. Add broccoli and

cauliflower, cook for 25 minutes or until vegetables are crisp yet tender. Add potato

flakes until thickened to desired consistency. Yields 6 helpings (1 cup each).

Calories 251, Fat 4 g, % Calories from Fat 14, % Calories from Saturated Fat 4, Sodium 334 mg

23
Vegetable Chicken Soup

First Baptist Church of Halifax

From the kitchen of Frankie Young

This is “easy to make and can be used for more than one meal. It freezes well.”

2 quarts water

2 large skinless chicken breasts, whole

2 cans tomatoes, or fresh tomatoes, peeled and sliced

2 cups cabbage, shredded

2 medium onions, sliced

2 cups celery, chopped

1 cup sliced carrots

1⁄2 cup sliced okra

2 cups butter beans or small lima beans, frozen, no salt added

2 cups whole kernel corn, drained

2 cups cubed white potatoes

2 tablespoons sugar

Unsalted herb seasoning mix to taste

Pepper, to taste

In a large pot combine water, chicken, tomatoes, cabbage, onions, celery, carrots and

okra. Bring to a boil and reduce heat. Cook for 1 hour on medium heat. Add beans,

corn, and potatoes and cook for an additional 1 hour. Season to taste with herb

seasoning mix, pepper, and sugar. Yields 10-12 helpings (11⁄2 cup each). Freezes well.

Calories 145, Fat 1 g, % Calories from Fat 8, % Calories from Saturated Fat 2, Sodium 271 mg

Willie Rose Pickett’s Mixed Bean Soup

First Baptist Church - Chinquapin

From the kitchen of Willie Rose Pickett

2 ounces dry pinto beans

1⁄2 cup dry great northern beans

1⁄2 cup dry green lima or butter beans

1⁄2 cup dry field peas

1 clove garlic, minced

1 small onion, chopped

2 stalks celery, chopped

1 teaspoon salt

1 teaspoon pepper

1 smoked turkey leg

6 cups water

Wash and soak all beans overnight. Combine beans, garlic, onion, celery, salt, pepper,

and turkey leg in a pot. Cook on low-medium heat for approximately 2 hours or until

beans are soft. Add more water as needed. Yields 12 helpings (1 cup each).

Calories 119, Fat 2 g, % Calories from Fat 13, % Calories from Saturated Fat 4, Sodium 217 mg

24
Lord,

Bless us as we eat Your fruit, such as You blessd

the children of Israel giving them a land flowing

with milk and honey, full of grapes, melons, figs

and so many other healthy fruits.

Amen.

by Pastor Powers,

Ironhill Highway Pentecostal

Church of Christ

25
Abide in the vine, the vine in you, and you shall not die,

but live.

Jesus Christ says that I am the true vine and ye are the

branches. The fruit of the vine was a very good parable he

used to compare with His own body. So the fruit of the

vine and the tree will produce a healthy body, and with a

healthy body we are able to work for Him more

consistently.

by Pastor Powers, Ironhill Highway Pentecostal

Church of Christ
Citrus Cooler

St. Phillip AME Church

From the kitchen of Sonya Mainor

3 cups 100% orange juice, unsweetened

2 tablespoons honey

1⁄2 cup egg substitute (pasteurized)

In blender, add orange juice, egg substitute, and honey. Blend about 30 seconds. Serve

immediately. Yields 4 helpings (3⁄4 cup each).

Calories 129, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat 0, Sodium 43 mg

Five-N-One 100% Fruit Juice

New Light Missionary Baptist Church

From the kitchen of Haywood McKay, Jr.

This makes “a good nutritious juice that contains at least five fruits namely,

pineapple, grape, orange, apple, passion, etc.”

46 ounces 100% pure unsweetened pineapple juice

46 ounces 100% Juicy Juice Fruit Juice, grape

12 ounces 100% pure unsweetened orange juice from carton

12 ounces 100% Juicy Juice Fruit Juice, tropical

12 ounces 100% Welch’s grape juice, unsweetened

Combine juices in a gallon container in the following order: pineapple juice, Juicy Juice

Fruit Juice (grape), orange juice, Juicy Juice Fruit Juice (tropical), and grape juice.

Shake well and chill before drinking. Yields 16 helpings (8 ounces each). Reduce

recipe by one half yields 8 helpings, or reduce recipe by one fourth yields 4 helpings.

Calories 145, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat 0, Sodium 5 mg

27
Fruit Drink

New Community Church of God

From the kitchen of Sarah Jones

2 small apples, diced

2 cups strawberries, unsweetened

2 cups grapes

2 liters ginger ale

1

/3 cup drink mix, any flavor

2 cups pineapple chunks, in own juice

Rinse the apples, strawberries, and grapes. Dice the apples and strawberries, and blend

with grapes in a fruit bowl. Add ginger ale, drink mix, and pineapple chunks in the fruit

bowl. Stir all ingredients together. Place in refrigerator to chill. Yields 10 helpings (1

cup each).

Calories 169, Fat 1 g, % Calories from Fat 3, % Calories from Saturated Fat 0, Sodium 26 mg

Fruit Punch I

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Susan Pygatt

3⁄4 cup 100% lemonade frozen concentrate

3⁄4 cup 100% orange juice frozen concentrate

3⁄4 cup 100% pineapple juice frozen concentrate

1⁄2 cup lemon juice

21⁄2 cups cranberry juice

63⁄4 cups ice water

Combine juices in a 6 quart mixing bowl. Pour in ice water and stir. Yields 12 helpings

(1 cup each).

Calories 128, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat 0, Sodium 7 mg

28
Fruit Punch II

First Baptist Church of Halifax

From the kitchen of Frankie Young

This recipe “increases your intake of fruit.”

1 large can 100% pineapple juice, 46 ounces

1 small can 100% grapefruit juice, 6 ounces

1 large can 100% grape juice, 46 ounces

1⁄4 cup lemon juice

1⁄2 cup sugar

2 quarts ginger ale

Mix pineapple juice, grapefruit juice, grape juice, lemon juice, and sugar together.

Freeze until slushy, about 21⁄2 hours. Add ginger ale just before serving. Yields 15

helpings (8 ounces each).

Calories 196, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat 0, Sodium 19 mg

Pineapple Juice Punch

Simmons Grove Missionary Baptist Church

From the kitchen of Lorrie Askew-Fleming

“The taste for something different to drink during the holidays” inspired this

recipe.

46 ounces 100% pineapple juice, unsweetened

1 gallon cranberry juice

2 liters diet ginger ale

Option 1. Use a large punch bowl or container. Pour in all beverages and stir well.

Serve on ice.

Option 2. Chill or freeze can of pineapple juice. Mix cranberry juice and ginger ale

together. Use frozen pineapple as a large ice cube. Yields 15 servings (16 ounces

each).

Calories 209, Fat 0 g, % Calories from Fat 2, % Calories from Saturated Fat 0, Sodium 20 mg

2 9
Sparkling Fruit Punch

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Mary Faison

This drink is “low in calories and high in vitamins and minerals.”

53⁄4 cups 100% pineapple juice (46 ounces)

11⁄2 cups 100% orange juice (12 ounces)

53⁄4 cups 100% tropical punch juice (46 ounces)

23⁄4 cups 100% cherry juice (23 ounces)

1 cup pineapple juice when serving (8 ounces)

Combine all juices together, saving pineapple juice to add just before serving. Mix

thoroughly. Pour into a gallon size container and place in freezer until slightly frozen.

Add one extra cup of pineapple juice before serving. Yields 10 helpings (12 ounces

each).

Calories 228, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat 0, Sodium 9 mg

Tangy Apple-Orange Delight

Ironhill Highway Pentecostal Church of Christ

From the kitchen of Gwendolyn Smith

“A delightful summertime drink.”

4 cups 100% apple juice

4 cups 100% orange juice

4 cups 100% pineapple juice

41⁄4 cups lemon-lime carbonated beverage

In a 4 quart nonmetal container, combine juices. Stir until well-blended. Cover; freeze

approximately 21⁄2 hours or until slushy. Spoon slush mixture into punch bowl. Stir in

carbonated beverage. Garnish as desired. Note: A clean 5 quart ice cream bucket can

be used as a container. Yields 16 helpings (3⁄4 cup each).

Calories 118, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat 0, Sodium 10 mg

30
Hot Spiced Cider

St. Phillip AME Church

From the kitchen of Carolyn Mainor

1 quart 100% apple cider

1 quart apple juice, unsweetened

1 can (6 ounces) frozen orange juice concentrate

1⁄2 cup brown sugar

1⁄2 teaspoon cinnamon

1⁄2 teaspoon ground cloves

1⁄4 teaspoon ginger, ground

2 cups water

Combine all ingredients in a large sauce pan. Bring to a boil. Simmer 10 minutes.

Serve hot. Yields 10 helpings (81⁄2 ounces each).

Calories 177, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat 0, Sodium 11 mg

Daniel - But Daniel purposed in his heart that he would not defile

himself with the portion of the king’s meat, nor with the wine which

he drank: therefore he requested of the prince of the Eunuch’s, that

he might not defile himself. Verse 12 - Prove thy servants, I beseech

thee, ten days; and let them give us pulse to eat, and water to drink.

Verse 15 - And at the end of ten days their countenances appeared

fairer and fatter in flesh than all the children which did eat the

portion of the king’s meat. Verse 17 - As for these four children,

God gave them knowledge and skill in all learning and wisdom: and

Daniel had understanding in all visions and dreams.

by Rev. Sutton, Friendship Missionary Baptist Church

31
Father,

We thank Thee for all your blessings and the 5 a Day project. We

thank Thee for the cooperation of the members participating in the 5

a Day program and we thank Thee for the information we have

received from members who state they feel better and have lost

weight due to the 5 a Day for Better Health Program. God bless the

faculty and all that have had a part in this program to make it

available for us.

Father,

Continue to bless us in our endeavor that we may be healthier and

may be able to carry on the mandate that You have assigned to us as

believers in Christ. This I ask in Jesus’ name. Amen

by: Rev. Battle, Sr., Simmons Grove Missionary Baptist Church
Now, may the God of love who supplies all of our

needs supply us with the food from His original

garden that it will be a blessing unto

our physical needs.

Amen.

by Pastor Cooper, Shiloh Missionary Baptist Church

33
We come thanking thee for this wonderful and fruitful table

that has been prepared before us. You taught us in your

word, Jeremiah 29:5, to “plant gardens and eat the fruit of

them.” We have done what Thou commands; now we pray

that Thou will bountifully bless our harvest so that it will

be a nutritious blessing to our body. Most of all, Father,

grace us with thine sweet Spirit so that we may be seasoned

enough to be used in Thy kingdom.

In your Son’s name, Jesus Christ, we pray. Amen

by Pastor Godfrey, New Light Missionary Baptist Church
Bean Salad

Macedonia AME Church

From the kitchen of Phyllis Branch

1 can cut green beans, drained, low sodium

1 can cut yellow beans, drained

1 can kidney beans, drained

1 small onion, chopped

1 medium green pepper, chopped

3⁄4 cup sugar

3 tablespoons vegetable oil

2

/3 cup vinegar

1

/8 teaspoon salt

1

/8 teaspoon pepper

In a large bowl mix together green beans, yellow beans, kidney beans, onion, and green

peppers. Set aside. In another bowl mix together sugar, oil, vinegar, salt, and pepper.

Pour liquid mixture over bean mixture. Serve. Yields 6 helpings (1 cup each).

Calories 236, Fat 7 g, % Calories from Fat 27, % Calories from Saturated Fat 3, Sodium 359 mg

Vegetable Salad

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Mary Faison

2 cups lettuce

1 cup tomatoes, cut into chunks

1 cup cucumbers, chopped

1⁄2 cup low-fat cheese, chopped

1 teaspoon imitation bacon bits

2 boiled egg whites

1⁄2 cup carrots, sliced

1⁄2 cup celery sticks

Tear lettuce apart and place in a large bowl. Add chunks of tomatoes, cucumbers, lowfat cheese, imitation bacon bits, boiled egg whites, carrots, and celery. Mix together and

serve. Yields 5 helpings (1 cup each).

Calories 60, Fat 2 g, % Calories from Fat 34, % Calories from Saturated Fat 19, Sodium 108 mg

35
Broccoli Salad

London Baptist Church

From the kitchen of Mozella Alston

“I love broccoli, and this may be served with a main course. It may be eaten as

a snack or as a lunch with your favorite crackers.”

4 cups water

2 bags (16 ounces each) frozen broccoli flowerets

1 cup red or yellow apples, diced

1 cup raisins, golden or dark

1⁄2 cup low-fat grated cheese

1

/3 cup low-fat salad dressing

In a 2 quart sauce pan, add 4 cups of water and bring to a boil. Add broccoli, and bring

to a second boil. Let boil 3 to 4 minutes. Remove from heat, pour into colander and

drain well. Cool for 15 to 20 minutes, then pour cooked flowerets into salad bowl.

Add diced apples, raisins, cheese, and chill for 30 minutes. When ready to serve, add

salad dressing. Toss and serve. Yields 12 helpings (1⁄2 cup each).

Calories 97, Fat 3 g, % Calories from Fat 26, % Calories from Saturated Fat 7, Sodium 95 mg

Cabbage-Carrot Raisin Salad

St. Phillip AME Church

From the kitchen of Ernestine Mainor

1 cup carrots, grated

1 cup green cabbage, shredded

1⁄4 cup seedless raisins, unsweetened

3⁄4 teaspoon salt

1 tablespoon lemon juice

1 tablespoon sugar

1⁄4 cup non-fat mayonnaise type salad dressing

Lightly toss carrots, cabbage, raisins, salt, lemon juice and sugar until well combined.

Refrigerate until well chilled, at least 1 hour. Just before serving, toss with dressing.

Yields 4 helpings (1⁄2 cup each).

Calories 77, Fat 0 g, % Calories from Fat 2, % Calories from Saturated Fat 0, Sodium 369 mg

36
Cucumber Dill Salad

First Baptist Church of Severn

From the kitchen of Carol Blount

1⁄2 cup white vinegar

1 cup water

1 teaspoon sugar substitute (to taste)

1

/8 teaspoon white pepper

1 pound cucumbers (approximately 4)

1 tablespoon chopped fresh dill (to taste)

2 kiwi fruits, peeled

In a small sauce pan combine vinegar, water, sugar, and white pepper. Bring to a boil,

reduce heat and simmer 1 minute, stirring to dissolve sugar. Cut cucumbers into thin

slices and place in a bowl. Pour vinegar mixture over cucumbers. Mix well. Add

generous sprinkling of dill. Refrigerate at least 3 hours before serving. When ready to

serve, cut kiwi fruit into wedges and stir gently into cucumber mixture. Drain cucumber

mixture. Serve in glass bowl. Yields 6 helpings (1⁄2 cup each).

Calories 28, Fat 0 g, % Calories from Fat 7, % Calories from Saturated Fat 1, Sodium 3 mg

Cucumbers in Cream

St. Phillip AME Church

From the kitchen of Mildred Cherry

3 cucumbers, peeled, sliced

1⁄2 cup 1% fat cottage cheese

3 tablespoons cider vinegar

1⁄2 teaspoon seasoned salt

1 tablespoon fresh dill sliced

Slice cucumbers very thin. Process cottage cheese, vinegar, and salt in a blender at low

speed until very creamy. Pour over cucumbers and sprinkle dill on top. Yields 4

helpings (1⁄2 cup each).

Calories 44, Fat 1 g, % Calories from Fat 10, % Calories from Saturated Fat 5, Sodium 409 mg

37
Lettuce - Spinach Salad

Little Wheel of Hope Missionary Baptist Church

From the kitchen of Mary Smith

1 cup shredded lettuce

1⁄2 cup chopped spinach

1⁄2 cup chopped tomato

1

/3 cup red onion, sliced

2 hard boiled eggs, sliced

1⁄2 cup fat-free vinaigrette or other fat-free dressing

Wash lettuce and spinach. Let drain. Shred lettuce, chop spinach and tomato. Slice

red onion and eggs. In a large bowl add all ingredients and toss lightly. Serve with fatfree dressing. Yields 4 helpings (1⁄2 cup each).

Calories 82, Fat 3 g, % Calories from Fat 30, % Calories from Saturated Fat 9, Sodium 340 mg

My Salad

Ironhill Highway Pentecostal Church of Christ

From the kitchen of Christa Parrott

3 cups broccoli, chopped

3 cups cauliflower, chopped

2 cups carrots, sliced

1⁄4 cup low-fat salad dressing of any kind

Wash vegetables. Cut up all the vegetables, and add them all together in a bowl. Add

dressing when served. Yields 4 helpings (2 cups each).

Calories 83, Fat 2 g, % Calories from Fat 16, % Calories from Saturated Fat 2, Sodium 202 mg

38
Texas Cole Slaw

Friendship Missionary Baptist Church

From the kitchen of Carolyn Wallace

1 head medium cabbage, shredded

1 onion, sliced

1 green pepper, sliced

1⁄2 cup sugar

4 teaspoons vegetable oil

1 cup vinegar

1 teaspoon dry mustard

1

/8 teaspoon celery seed

1 teaspoon salt, or less as desired

Put cabbage in large bowl. Place onion and green pepper over top. Pour sugar over

cabbage, onion, and pepper. In a sauce pan, bring oil, vinegar, mustard, celery seed,

and salt to a boil. Pour over cabbage mixture. Cover, do not stir. Chill overnight or 24

hours. Stir and serve. Yields 6 helpings (1⁄2 cup each).

Calories 145, Fat 4 g, % Calories from Fat 22, % Calories from Saturated Fat 3, Sodium 415 mg

Oriental Salad

New Light Missionary Baptist Church

From the kitchen of Nora J. Nichols

“This is very good for anyone bothered with constipation.”

3 medium apples, diced

1 tablespoon lemon juice

1⁄2 cup canned orange segments

1 cup diagonally cut celery

1⁄4 cup chopped cashews or other nuts, unsalted

1⁄2 cup non-fat mayonnaise

1⁄2 cup fresh garden peas

3 cups raw spinach, chopped

2 cups bean sprouts

Cut and dice apples. Sprinkle with lemon juice. Drain oranges reserving 2 tablespoons

of syrup. Add oranges, celery, and nuts to apples. Toss to mix. Blend reserved orange

syrup with mayonnaise. Add to salad and toss until well coated. Add peas. Serve on

fresh spinach leaves and garnish with sprouts. Yields 6 helpings (11⁄2 cup each).

Calories 147, Fat 5 g, % Calories from Fat 29, % Calories from Saturated Fat 5, Sodium 309 mg

39
Sweet Potato Salad

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Susan Pygatt

3 cups sweet potatoes, cooked and diced

11⁄2 cups celery, diced

3 tablespoons reduced fat salad dressing

11 crisp lettuce leaves

1 teaspoon salt

Combine cooked sweet potatoes, celery and salt. Add salad dressing and toss. Serve

in lettuce cups. Yields 11 helpings (1⁄2 cup each).

Calories 66, Fat 1 g, % Calories from Fat 16, % Calories from Saturated Fat 2, Sodium 263 mg

Texas Caviar

Roanoke Salem Baptist Church

From the kitchen of Lola Ausby

This recipe is “good, simple, healthy and not fattening (if you use fat-free

dressing).”

2 cans black-eyed peas (15 ounces each)

1 can chick peas or white peas (16 ounces)

1 medium onion

1 green or red pepper

2 jalapeno peppers, no seeds

1 hunch of fresh parsley

2 tomatoes

1 cup fat-free Italian Dressing (8 ounces)

Drain black-eyed peas and chick peas or white peas. Chop onion, peppers, parsley

and tomatoes. Mix all ingredients with salad dressing, marinate overnight. Drain excess

dressing. Serve. Yields 14 helpings (3⁄4 cup each).

Calories 134, Fat 1 g, % Calories from Fat 7, % Calories from Saturated Fat 1, Sodium 370 mg

40
Ambrosia

Simmons Grove Missionary Baptist Church

From the kitchen of Loretta Jones

16 ounces fruit cocktail, packed in own juice

1 cup mandarin oranges, canned

1⁄2 cup non-fat sour cream

1⁄4 cup coconut flakes

1⁄4 cup chopped pecans

11⁄2 cup pineapple chunks, canned, no sugar added, packed in own juice

Mix all ingredients together. Refrigerate for 30 minutes. Serve. Yields 6 helpings (3⁄4

cup each)

Calories 155, Fat 5 g, % Calories from Fat 27, % Calories from Saturated Fat 7, Sodium 32 mg

Apple Cabbage Slaw

New Light Missionary Baptist Church

From the kitchen of Francella B. Thurman

3 cups cabbage (1⁄2 medium head), shredded

1 cup red apple, chopped

1⁄2 cup raisins

1⁄2 cup celery, chopped

1⁄2 teaspoon black pepper

1 cup carrots, grated

3⁄4 cup non-fat salad dressing

6 maraschino cherries, chopped

Combine all ingredients together in a large bowl. Mix. Let chill. Yields 6 helpings (1

cup each).

Calories 123, Fat 0 g, % Calories from Fat 3, % Calories from Saturated Fat 0, Sodium 446 mg

41
Apple Salad

St. Phillip AME Church

From the kitchen of Kema Mainor Boney

This recipe was inspired by “my love for and the abundance of apples.”

4 medium tart apples

4 slices of pineapple, in own juice, drained

1

/3 cup sugar

1⁄4 teaspoon salt

2 teaspoons of reduced fat salad dressing

1

/3 cup raisins

6 lettuce leaves

Core and cut apples into small chunks, also cut pineapple into small pieces and add.

Mix sugar and salt and sprinkle evenly over fruit. Add raisins to fruit mixture. Toss

lightly, cover and refrigerate. When ready to serve, add reduced fat salad dressing and

mix thoroughly. Serve on lettuce leaves. Yields 6 helpings (1⁄2 cup each).

Calories 146, Fat 1 g, % Calories from Fat 5, % Calories from Saturated Fat 1, Sodium 111 mg

Congealed Salad

First Baptist Church of Halifax

From the kitchen of Cora Johnson

2 packages sugar-free cherry gelatin

2 cups hot water

20 ounces frozen strawberries, sweetened

1 small can crushed pineapple, packed in own juice (9 ounces)

2 small bananas, crushed

1 small container non-fat sour cream (8 ounces)

Combine all ingredients together, except sour cream. Place half of mixture in bowl and

let harden in refrigerator. Once mixture has hardened, spread sour cream on top. Put

remaining mixture on top of sour cream. Put back in refrigerator until congealed. Slice

and serve as a dessert (or with chicken). Yields 6 helpings (1 cup each).

Calories 179, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat .5, Sodium 116 mg

42
Peach Congealed Salad

Bethlehem Baptist Church

From the kitchen of Katie Parker

1 package sugar-free peach gelatin

1 cup boiling water

3 ounces of fat-free cream cheese, softened

1 tablespoon low-fat mayonnaise

2 cups canned sliced peaches, in own juice, drained and diced

1 cup canned crushed pineapple, in own juice, drained

1 six ounce package of miniature marshmallows

Dissolve gelatin in boiling water and let stand until cool. Mix cream cheese and

mayonnaise until smooth. Drain peaches, cut drained peaches into small pieces. Add

peaches, pineapple and marshmallows to mayonnaise and cream cheese mixture in bowl

or mold. Add cool gelatin and refrigerate until firm. Three packages of sugar substitute

may be used for flavor. Yields 4 helpings (1 cup each).

Calories 266, Fat 1 g, % Calories from Fat 5, % Calories from Saturated Fat 1, Sodium 233 mg

Eat More Fruit

“A good snack.”

Ironhill Highway Pentecostal Church of Christ

From the kitchen of Rudolph Smith

21⁄2 cups bananas, sliced (5 medium bananas)

24 pecan halves

12 ounces of pineapple chunks packed in own juice, drained

6 medium apples, diced

1

/3 cup shredded coconut

1 cup raisins

1 cup fat-free mayonnaise

Mix all ingredients together in a large bowl. Chill and serve. Yields 12 helpings (1 cup

each). Special note: Prepare the same day you are serving because it will turn.

Calories 180, Fat 3 g, % Calories from Fat 12, % Calories from Saturated Fat 4, Sodium 262 mg

43
Five Fruit Salad

Honey-Lime Dressing:

2 tablespoon vegetable oil

1⁄4 teaspoon grated lime peel

1⁄4 teaspoon seasoned salt

1⁄4 teaspoon paprika

3 tablespoons lime juice

3 tablespoons honey

1⁄2 teaspoon prepared mustard

Macedonia AME Church

From the kitchen of Mary Lou Daye

Salad:

1 can sliced pineapple, packed in own

juice, drained (81⁄2 ounces)

8 lettuce leaves

1 banana

lemon juice (just enough to coat the

bananas)

1 orange peeled and sectioned

1 cup seedless green grapes

1 cup melon, pieces

Prepare honey-lime dressing. Shake all ingredients in tightly covered jar. Refrigerate.

Bring dressing to room temperature before serving. Shake.

Prepare salad. Place pineapple in lettuce cups, slice banana. Dip slices into lemon juice

to prevent darkening. Mix banana, orange, and grapes. Arrange on pineapple. Drizzle

dressing over salad. Yields 8 helpings (1 cup each).

Calories 117, Fat 4 g, % Calories from Fat 29, % Calories from Saturated Fat 4, Sodium 9 mg

Fresh Fruit Salad

St. Phillip AME Church

From the kitchen of Sandra Barnes

1 package (6 ounces) lime or lemon flavored gelatin

1⁄2 cup lemon or lime juice

1 cup orange segments, drained

4 small bananas, thinly sliced

2 teaspoons lemon juice or lime juice

1 tablespoon honey

6 tablespoons non-fat salad dressing

6 leaves greens

Dissolve gelatin in 2 cups boiling water. Add 11⁄2 cups cold water and lemon juice.

Chill until slightly thickened. Fold in fruits, and mix well. Pour into 6 cup mold and chill

until firm. Unmold and garnish with greens. This recipe is also good with topping made

with creamy non-fat dressing flavored with honey and lemon juice. Yields 6 helpings (1

cup each).

Calories 160, Fat 0 g, % Calories from Fat 2, % Calories from Saturated Fat 1, Sodium 253 mg

44
Fruit Salad

St. Phillip A ME Church

From the kitchen of Mayshelle Newkirk

1 large box strawberry gelatin

1 small apple, cut into chunks, in own juice, drained

1 can pineapple chunks, in own juice, drained (2 cups)

2 medium bananas, sliced

1 can peaches diced, in own juice, drained (2 cups)

3 cups lite whipped cream topping

Prepare gelatin according to directions. Let cool in refrigerator approximately 15

minutes. Add fruit and let gelatin congeal. Top with lite whipped cream topping. Yields

10 helpings (1⁄2 cup each).

Calories 155, Fat 3 g, % Calories from Fat 16, % Calories from Saturated Fat 13, Sodium 39 mg

Golden Creamy Waldorf Salad

Galilee Missionary Baptist Church

From the kitchen of Hilda Gibson

1 package regular lemon gelatin (6 ounces)

1⁄4 tablespoon lite salt

3 tablespoon lemon juice (divided 2 tablespoons and 1 tablespoon)

1 cup golden apples, sliced, unpeeled

2 cups golden apples, diced, unpeeled

1 cup non-fat mayonnaise

2 cups lite whipped cream topping

1 cup raisins

salad greens or lettuce, finely chopped (about 10 leaves)

In a bowl, dissolve gelatin and salt in 2/3 cup hot water. Stir in 2 tablespoons lemon

juice. Chill until thickened (just a few minutes). Arrange sliced apples, skin down,

around the bottom of an 8-cup mold. Sprinkle sliced and diced apples with the rest of

lemon juice. Blend mayonnaise into thickened gelatin, fold in whipped cream. Fold in

diced apples, spoon over apple slices in the mold. Chill until firm. Unmold on platter,

garnish with raisins and finely chopped greens for color. Yields 10 helpings (1⁄2 cup

each).

Calories 127, Fat 2 g, % Calories from Fat 14, % Calories from Saturated Fat 11, Sodium 350 mg

45
Party Fruit Salad

St. Phillip AME Church

From the kitchen of Denise McAllister

3⁄4 cup fresh dark sweet cherries, pitted

1⁄2 cup banana chunks

11⁄2 cups cantaloupe or honeydew melon, cubed

1

/3 cup non-fat salad dressing

1 bunch watercress

Combine cherries, banana, and melon. Add salad dressing and mix gently, just enough

to combine the fruits. Chill. Serve on a bed of watercress. Yields 6 helpings (1⁄2 cup

each).

Calories 56, Fat 0 g, % Calories from Fat 6, % Calories from Saturated Fat 1, Sodium 188 mg

Patty’s Fruit Salad

Pleasant Hill Baptist Church

From the kitchen of Patty Casper

1 small package (1 ounce) instant sugar-free vanilla pudding,

prepared with skim milk

1 can (16 ounces) fruit cocktail, packed in own juice

1 can (16 ounces) pineapple tidbits, packed in own juice

1 can (16 ounces) peaches, packed in own juice

1 can (8 ounces) mandarin oranges

1 can (8 ounces) pears, sliced, packed in own juice

Prepare pudding according to package directions using skim milk. Drain pineapple

tidbits, peaches, mandarin oranges, and pears. Mix pudding and fruit cocktail. Add

pineapple, peaches, mandarin oranges, and pears. Refrigerate. Yields 8 helpings (1⁄2

cup each).

Calories 150, Fat 0 g, % Calories from Fat 2, % Calories from Saturated Fat 1, Sodium 184 mg

46
Quick Fruit Salad

This recipe is “quick and nutritious.”

First Baptist Church of Halifax

From the kitchen of Gwendolyn Bynum

2 cans (81⁄4 ounces) mandarin oranges (16 ounces)

2 cans (81⁄4 ounces) pineapple tidbits, packed in own juice (16 ounces)

24 miniature marshmallows

1

/3 cup shredded coconut

8 ounces non-fat sour cream

16 leaves of lettuce

Drain fruit and mix together oranges, pineapple, marshmallows, coconut and sour cream.

Chill for 30 minutes. Serve on lettuce. Yields 6 helpings (1 cup each).

Calories 158, Fat 2 g, % Calories from Fat 12, % Calories from Saturated Fat 10, Sodium 57 mg

Yogurt Fruit Salad

St. Phillip AME Church

From the kitchen of Kema Mainor Boney

“This is a refreshing salad for summertime.”

3 tablespoons honey

1 tablespoon lemon juice

3 medium oranges, peeled and sectioned

1 medium apple, unpeeled, cored, and sliced

2 bananas, sliced

1

/3 cup nuts

1 carton plain low-fat yogurt (8 ounces)

Combine honey and lemon juice in large bowl. Add oranges, apple, bananas, and nuts.

Toss gently to coat. Chill thoroughly. Fold in yogurt, just before serving. Toss gently.

Yields 6 helpings (1⁄2 cup each).

Calories 180, Fat 5 g, % Calories from Fat 27, % Calories from Saturated Fat 4, Sodium 28 mg

47
Strawberry Salad

St. James AME Zion Church

From the kitchen of Ethel Southerland

1 cup graham cracker crumbs

4 teaspoons lite margarine

1 large box sugar-free strawberry gelatin

1 large box sugar-free instant vanilla pudding, made with skim milk

1 cup lite whipped cream topping

2 tablespoons sugar

2 tablespoons toasted coconut

4 cups sliced fresh strawberries

Preheat oven to 350°. In a large bowl mix margarine, sugar, and graham cracker

crumbs. Press mixture into bottom of a 9 x 13” baking pan and bake for 10 minutes.

Allow to cool. Mix gelatin according to package directions. Add strawberries. Mix

together. Pour gelatin mixture into crust. Allow to set in refrigerator for 1 hour. Prepare

pudding according to package directions. Spread on top of gelatin, and top with lite

whipped cream topping. Sprinkle with coconut. Refrigerate for an additional 1 to 2

hours before serving. Yields 8 helpings (3⁄4 cup each).

Calories 150, Fat 4 g, % Calories from Fat 23, % Calories from Saturated Fat 10, Sodium 290 mg

Genesis 1:28-31

And God blessed them, and told them, multiply and fill the Earth and

subdue it. You are master of the fish and the birds and all the

animals. And look I have given you the seed bearing plants

throughout all the Earth and all the fruit trees for your food, and I

have given all the plants and animals and birds for their food. Then

God looked over all that He had made and it was excellent in every

way.

by: Rev. Vaughn, Freewill Independent Church

48
The earth is full of the goodness of the Lord.

Psalm 33:5

49
We know that it is Your will that we should prosper and be

in good health, even as our soul prospereth. Grant us the

will and the ability to pursue daily better eating habits so

we can dwell safely within Your courts for those three

score and ten years You promised us. Help us to lay aside

those foods that are high in saturated fats, as well as those

high in sodium content. Dear Father, although they are

good to our taste buds, they are dangerous to our health.

Help us in this matter and we shall give Your name the

glory, the honor and the praise, in Jesus’ name we pray.

Amen

by Rev. Boone, Mt. Carmel Missionary Baptist Church
Baked Apples

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Susan Pygatt

5 medium apples, cored

1⁄2 cup raisins

4 teaspoons brown sugar

1 teaspoon oil

Preheat oven to 350°. Wash and core apples. Mix raisins and brown sugar in a small

bowl. Fill the apples with this mixture. Place in baking pan, rub oil over apples. Pour

enough water into pan to just cover the base of the dish. Bake for approximately 45

minutes or until apples are tender when pierced with a fork. Yields 5 helpings (1 apple

each).

Calories 150, Fat 1 g, % Calories from Fat 9, % Calories from Saturated Fat 1, Sodium 3 mg

Stuffed Baked Apples

Mt. Hebron AME Zion Church

From the kitchen of Dorothy Powell

This is “not expensive and it’s good.”

8 medium sized apples, cored

1⁄2 cup raisins

1⁄2 teaspoon ground cinnamon

11⁄2 cups water

2 teaspoons lemon juice

Peel top third of each apple; place in two 8 inch square baking dishes. Place 1

tablespoon raisins in each cavity. Sprinkle evenly with cinnamon. Combine water and

lemon juice, pour over apples. Cover and bake at 375° for 4.5 minutes. Let chill before

serving. Yields 8 helpings (1 cup each).

Calories 111, Fat 1 g, % Calories from Fat 4, % Calories from Saturated Fat 1, Sodium 2 mg

51
Red Cabbage and Apples

New Christian Chapel Baptist Church

From the kitchen of Patricia Hatchel

1 small head red cabbage, shredded

2 large apples, cored, thinly sliced

1⁄2 cup onions, sliced

1⁄2 cup 100% apple juice

1⁄4 cup lemon juice

2 tablespoons raisins

2 tablespoons brown sugar

3⁄4 teaspoon salt

2 tablespoons corn oil margarine

In a large pot on medium heat, combine all ingredients together and bring to a boil.

Reduce heat and cook for 30 minutes. Yields 6 helpings (1 cup each).

Calories 142, Fat 4 g, % Calories from Fat 28, % Calories from Saturated Fat 5, Sodium 364 mg

Steamed Cabbage II

First Baptist Church - Chinquapin

From the kitchen of Magalene Wade

1 medium cabbage, cut into small pieces

1⁄4 teaspoon salt

1⁄4 cup water

1⁄4 cup green pepper, chopped

1

/8 teaspoon pepper

In a sauce pan, heat cabbage and green pepper in salted water. Cover and cook on

medium heat for 10 minutes or until vegetables are crisp yet tender. Yields 4 helpings (1⁄2

cup each).

Calories 57, Fat 1 g, % Calories from Fat 10, % Calories from Saturated Fat 1, Sodium 185 mg

52
Steamed Cabbage I

New Light Missionary Baptist Church

From the kitchen of Francella B. Thurman

1 large cabbage (4 cups)

1 cup carrots

1 medium onion

1 medium bell pepper

1 teaspoon vegetable oil

1 slice bacon, fried

1⁄2 teaspoon salt

Fry bacon, then wash cabbage and shred. Grate carrots and chop onion. Wash bell

pepper and slice in half. Pare the inside of pepper and slice. Mix all ingredients and

cook slowly over medium heat until vegetables are tender yet crisp. Yields 7 helpings (1

cup each).

Calories 65, Fat 1 g, % Calories from Fat 14, % Calories from Saturated Fat 3, Sodium 214 mg

Stir-fried Cabbage

St. Phillip AME Church

From the kitchen of Carolyn Mainor

1 medium head of cabbage, shredded

11⁄2 tablespoon vegetable oil

1⁄2 teaspoon crushed red pepper

2 teaspoon sugar

1 small onion

Wash cabbage and cut into wedges. Shred coarsely with knife. Discard core. Heat oil

in a large skillet on medium heat. Add cabbage, red pepper and sugar. Stir fry for 3

minutes. Add onions and stir fry until vegetables are tender. Serve hot. Yields 6

helpings (1 cup each).

Calories 77, Fat 4 g, % Calories from Fat 45 (2.36 g/100 g), % Calories from Saturated Fat 7,

Sodium 27 mg

53
Stir Fry Cabbage

Ironhill Highway Pentecostal Church of Christ

From the kitchen of Christa Parrott

4 cups cabbage, shredded

1 cup bell peppers, chopped

1 cup onion, chopped

1 tablespoon sesame oil or vegetable oil

1 tablespoon low sodium soy sauce

Wash cabbage, bell peppers, and onion. Cut up all the vegetables. Put vegetables in a

fry-pan. Stir-fry in sesame oil for 1.5 to 20 minutes. Toss with low sodium soy sauce.

Yields 6 helpings (1⁄2 cup each).

Calories 48, Fat 3 g, % Calories from Fat 46 (<3 gm/100 g), % Calories from Saturated Fat 7,

Sodium 110 mg

Stir-fry Cabbage and Vegetables

“Tasty and quick to make - delicious.”

Mt. Hebron AME Zion Church

From the kitchen of Esther Hall

2 teaspoons vegetable oil

3 cups chopped cabbage

1 cup celery, diced

1 medium onion, thinly sliced

11⁄2 green pepper (optional), sliced

1 cup carrots, sliced

1

/8 teaspoon black pepper

1 tablespoon low-sodium soy sauce

Heat oil in a large non-stick skillet. Add vegetables and cover tightly. Steam 5 minutes.

Serve immediately. Sprinkle with pepper and soy sauce. Yields 6 helpings (1 cup

each).

Calories 53, Fat 2 g, % Calories from Fat 30, % Calories from Saturated Fat 4, Sodium 134 mg

54
Steamed Turnips and Cabbage

Little Wheel of Hope Missionary Baptist Church

From the kitchen of Annie Pierce

11⁄2 cups water

1 teaspoon vegetable oil

1 teaspoon Soul seasoning

4 cups diced turnips

4 cups shredded cabbage

1⁄4 cup bell pepper, sliced

Dash of black pepper

Pour water into sauce pan. Add oil, seasoning and pepper, let it come to a boil. Place

turnips into sauce pan and let cook for 10 minutes. Add cabbage and bell pepper cook

for an additional 15 minutes. Yields 6 helpings (1⁄2 cup each).

Calories 36, Fat 1 g, % Calories from Fat 26, % Calories from Saturated Fat 4, Sodium 127

Spicy Pressure Cabbage and Carrots

London Baptist Church

From the kitchen of Alice Lewter

“Health concerns to maintain good blood pressure” inspired this recipe.

1 cabbage (3 pounds), shredded

2 cups baby carrots, sliced

1 tablespoon olive oil

1 teaspoon unsalted seasoning

1 teaspoon seasoned pepper

1 dash salt

Wash and shred cabbage. Wash and slice carrots. In a sauce pan, boil carrots for

approximately 7 minutes, add shredded cabbage and all other ingredients. Cook 10

minutes. Serve. Yields 10 helpings (1 cup each).

Calories 56, Fat 2 g, % Calories from Fat 28, % Calories from Saturated Fat 4, Sodium 61 mg

55
Candied Yams

Mt. Hebron AME Zion Church

From the kitchen of Blondell Junious

“I like candied sweet potatoes and want to keep eating them without all the

calories and fat.”

3 pounds sweet potatoes, peeled

1⁄2 cup honey

3⁄4 teaspoon ground ginger

1 teaspoon cinnamon

1 tablespoon fresh lemon juice or orange juice

Preheat oven to 375°. Peel sweet potatoes. Cut potatoes in 1⁄2 inch slices. Cook them

in boiling water for 10 minutes. Drain, and let cool. On low heat, using a small sauce

pan, combine honey, ginger and cinnamon. Simmer 1 minute, add lemon juice. Arrange

the potato slices in one layer in a large baking dish. Drizzle the honey mixture evenly

over the potatoes. Bake 30 minutes or until the potatoes are tender and glazed,

spooning the sauce over them once or twice. Yields 8 helpings (1⁄2 cup each).

Calories 201, Fat 0 g, % Calories from Fat 1, % Calories from Saturated Fat 0, Sodium 1.5 mg

Candied Sweet Potatoes

Macedonia AME Church

From the kitchen of Ella Mae Gatling

2 pounds sweet potatoes (6 medium potatoes)

1⁄2 cup brown sugar

3 tablespoons margarine

3 tablespoons water

Prepare and cook (boil) sweet potatoes on stove top. Cut crosswise into 1⁄2

inch slices. Mix brown sugar, margarine, and water in an 8 inch skillet. Cook over medium

heat, stirring constantly until smooth and bubbly. Add sweet potato slices, stir gently until

glazed and heated thoroughly. Yields 4 helpings (1 cup each).

Calories 322, Fat 9 g, % Calories from Fat 24, % Calories from Saturated Fat 4, Sodium 139 mg

56
Sweet Potato Puff

Mt. Hebron AME Zion Church

From the kitchen of Marva Beard

Cooking spray

4 egg whites

1⁄4 cup sugar

3 cups vacuumed packed yams

2 tablespoons all purpose flour

1 teaspoon vanilla

1 pinch salt (optional)

1⁄2 cup cornflakes, crushed

Preheat oven to 350°. Spray 11⁄2 quart casserole dish with no stick spray. Mix together

egg whites, sugar, yams, flour and vanilla with electric mixer until smooth. Transfer to

casserole dish. Top with cornflake crumbs. Bake for 30 minutes. Yields 4 helpings (3⁄4

cup each).

Calories 231, Fat 0 g, % Calories from Fat 2, % Calories from Saturated Fat 0, Sodium 304 mg

Sweet Potato and Apple Scallop

Ironhill Highway Pentecostal Church of Christ

From the kitchen of Christa Parrott

“A side dish of apples and potatoes...”

6 medium sweet potatoes, peeled and sliced

4 medium apples, peeled and sliced

1⁄2 cup brown sugar

1⁄2 cup granulated sugar

1

/3 cup butter/margarine blend

1⁄2 cup water

Preheat oven to 350°. Cook (boil) potatoes in skins. Peel and slice. Put potatoes and

apple slices in a 11⁄2 quart casserole dish. Combine sugars, butter and water in a sauce

pan. Heat to melt and mix well. Pour mixture over apples and potatoes. Bake for 45

minutes. Yields 10 helpings (1 cup each).

Calories 233, Fat 6 g, % Calories from Fat 24, % Calories from Saturated Fat 6, Sodium 78 mg

57
Collards Supreme

Simmons Grove Missionary Baptist Church

From the kitchen of Mildred Dowtin

“What inspired this recipe? Having a friend who is unable to tolerate fats.”

1 medium collard

2 tablespoons toasted sesame oil

1 medium onion, chopped tine

2 stalks of celery, chopped fine

2 medium cloves of garlic, chopped fine

2 small bell peppers, chopped fine

4 small carrots, chopped

2 tablespoons hot sauce

1 bay leaf

1 cup ham broth

Wash, drain, twist, and break collard into small pieces. In a medium size pot use 2

tablespoons of toasted sesame oil. Add finely chopped onion, celery, garlic, and bell

pepper. Saute until tender, stirring frequently. Add broth, hot sauce, bay leaf, collards,

and carrots. Cover and cook until carrots are tender. Drain and serve. Yields 6

helpings (1⁄2 cup each).

Calories 81, Fat 5 g, % Calories from Fat 53 (3 gm fat/100 gm recipe), % Calories from

Saturated Fat 8, Sodium 169 mg

Gloria’s Mixed Greens

Mt. Hebron AME Zion Church

From the kitchen of Gloria Askew

1⁄2 pound smoked turkey wings

2 pounds turnip greens

2 pounds mustard greens

1 teaspoon salt (optional)

Pepper to taste

Lemon juice (optional)

Wash and place turkey wings into pot. Cover with water. Start cooking on medium

heat. Wash greens and remove stems and roots. Put greens into pot with turkey wings.

Cover. Cook over low heat approximately 2 hours or until tender. Season with salt and

pepper or lemon juice to taste. Yields 10 helpings (1 cup each).

Calories 70, Fat 2 g, % Calories from Fat 28, % Calories from Saturated Fat 8, Sodium 290 mg

58
Country Style Mustard Greens

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Mary Faison

4 cups mustard greens

1/8 teaspoon salt

1⁄4 cup non-fat turkey broth

(If not using broth of some kind, use 1⁄2 teaspoon oil)

Look over and wash greens 3 TIMES. Place the greens in a 2 quart pot with salt and

water or turkey broth. Cover the pot. Cook on medium heat for approximately 30

minutes. Do not overcook. Cool and serve. Yields 4 helpings (1⁄2 cup each).

Calories 4.5, Fat 1 g, % Calories from Fat 12, % Calories from Saturated Fat 3, Sodium 179 mg

(with oil in place of broth; Calories 50, Fat 1 g, % Calories from Fat 21, % Calories from

Saturated Fat 4, Sodium 179 mg)

Old Fashioned Collard Greens

St. James AME Zion Church

From the kitchen of Lillie Sanders

3 smoked turkey legs

8 cups water

1 large collard, cleaned and cut up

In a large pot, boil turkey legs in water on medium heat until tender. Add collard to pot

and cook for 30 minutes. Remove from pot, drain, and chop. Special note: Use

collard greens after they have been hit by frost to get more tender collards. Yields 10

helpings (1 cup each).

Calories 127, Fat 5 g, % Calories from Fat 35 (5 mg/300 mg), % Calories from Saturated Fat 10,

Sodium 59 mg

59
Cheese Broccoli Italian Style

Friendship Missionary Baptist Church

From the kitchen of Carolyn Wallace

This recipe is “good and really spices up the taste of broccoli.”

1 bunch fresh broccoli

1 tablespoon olive oil

1 small onion, sliced

1 clove garlic, sliced

1

/8 teaspoon salt

1 cup grated Parmesan cheese, non-fat

Steam the fresh broccoli until tender. Remove from steamer and trim stems, leaving only

flowerets. Put aside. In a large skillet, heat olive oil, onion, and garlic. Saute until garlic

is brown and then remove. Place broccoli in the skillet sauteing lightly for 12 minutes.

Remove and place in a flame resistant cooking dish. Sprinkle Parmesan cheese over the

broccoli and place under broiler until cheese melts. Yields 6 helpings (1⁄2 cup each).

Calories 126, Fat 3 g, % Calories from Fat 20, % Calories from Saturated Fat 3, Sodium 342 mg

Fresh Broccoli with Sour Cream Dressing:

St. Phillip AME Church

From the kitchen of Amanda Bryant

“For healthier living, broccoli is a good source of potassium.”

1 pound broccoli

1⁄4 teaspoon salt

2

/3 cup low-fat sour cream

2 teaspoons firmly packed brown sugar

2 tablespoons lemon juice

1⁄2 teaspoon prepared mustard

Wash broccoli and trim off end of stems, if any stems are more than 1 inch in diameter.

Make lengthwise slices through them almost to the flowerets. Drop prepared broccoli

into small amount of boiling, salted water. Cover and cook 10-15 minutes or until

tender. In a separate bowl combine remaining ingredients for dressing and mix well.

Carefully remove broccoli from boiling water, place in serving dish and cover with

dressing. Yields 4 helpings (1 cup each).

Calories 107, Fat 3 g, % Calories from Fat 27, % Calories from Saturated Fat 15, Sodium 237

mg

60
Lemon Broccoli

Ironhill Highway Pentecostal Church of Christ

From the kitchen of Betty Baldwin

“It’s all vegetable and low in calories and fat grams.”

1 medium bunch broccoli, chopped

2 teaspoons margarine

1 medium onion, chopped

11⁄2 cups celery, thinly sliced

3 cloves garlic, minced or crushed

11⁄2 teaspoons fresh lemon juice

2 teaspoons lemon zest

1⁄2 teaspoon salt

1⁄4 teaspoon freshly ground black pepper

In a vegetable steamer, steam broccoli until just tender when tested with a knife,

approximately 5 minutes. In a large non-stick skillet, over medium-high heat, melt

margarine. Add onions, celery, and garlic. Cook until onions begin to brown,

approximately 3 minutes. Remove the skillet from heat. Add broccoli, lemon juice,

lemon zest, salt and pepper to the skillet, and stir to combine. Serve warm or at room

temperature. Yields 8 helpings (3⁄4 cup each).

Calories 41, Fat 1 g, % Calories from Fat 28, % Calories from Saturated Fat 5, Sodium 199 mg

Creamy Carrots

Mt. Hebron AME Zion Church

From the kitchen of Alma Powell

8 medium carrots

31⁄2 cups boiling water

1⁄2 teaspoon salt

3 tablespoons reduced calorie salad dressing

2 tablespoons evaporated skim milk

Wash and scrape carrots. Cut into quarters lengthwise. Bring 31⁄2 cups water to a boil.

Add salt and carrots. Boil approximately 15 minutes. Drain. Blend low-fat dressing

and evaporated skim milk. Pour over carrots, mix lightly. Serve immediately. Yields 6

helpings (1 cup each).

Calories 68, Fat 2 g, % Calories from Fat 29, % Calories from Saturated Fat 4, Sodium 293 mg

61
Candied Just Right Turnips

New Light Missionary Baptist Church

From the kitchen of Rosia McKoy

6 medium turnips

3⁄4 cup water

1⁄2 cup brown sugar

1⁄4 teaspoon salt

1 tablespoon low-fat margarine

Preheat oven to 375°. In a casserole dish, place sliced turnips all around the dish,

placing slices on top of one another. Pour water over the turnips. Slowly sprinkle the

sugar, salt and margarine over the turnips. Cover with aluminum foil, and place in the

oven. Cook the turnips approximately 11⁄2 hours or until well done. After the turnips are

almost cooked, remove the foil and let the turnips brown slowly. Yields 6 helpings (1⁄2

cup each).

Calories 96, Fat 1 g, % Calories from Fat 7, % Calories from Saturated Fat 1, Sodium 171 mg

Baked Beans

First Baptist Church - Chinquapin

From the kitchen of Magalene Wade

1 large can baked beans (28 ounces)

1 tablespoon pancake syrup

1

/8 teaspoon nutmeg

1

/8 teaspoon Cinnamon

Preheat oven to 325°. Mix together in a large bowl, baked beans, pancake syrup,

nutmeg, and cinnamon. Pour into baking dish and bake for 30 minutes. Yields 6

helpings (1⁄2 cup each).

Calories 156, Fat 2 g, % Calories from Fat 11, % Calories from Saturated Fat 4, Sodium 448 mg

62
Broiled Tomatoes

St. Phillip AME Church

From the kitchen of Margaret Henry

3 medium size tomatoes, cored

1⁄4 teaspoon salt

Dash of black pepper

1⁄4 teaspoon dried oregano or basil, crushed

2 tablespoons low-calorie Italian or French salad dressing

Core tomatoes and cut in half crosswise. Make shallow criss-cross cuts on surface of

tomatoes. Season cut surfaces with salt and pepper. Sprinkle with oregano or basil.

Drizzle with salad dressing. Broil, cut side up, 3 inches from heat about 5 minutes or

until heated thorough. Yields 3 helpings (2 halves each).

Calories 50, Fat 2 g, % Calories from Fat 2, % Calories from Saturated Fat 6, Sodium 300 mg

Cheese Tomato Flowers

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Ophelia Solomon

This recipe is “simple, easy to prepare, low in fat and cholesterol, and contains

various vegetables.”

2 cups peas, cooked from frozen and drained

1 cup non-fat cheddar cheese, shredded

1⁄4 cup walnuts, chopped

1 cup sweet pickles

1⁄4 cup reduced calorie salad dressing

4 hollowed out tomatoes

4 cups lettuce leaves, chopped

Combine peas, cheddar cheese, walnuts, pickles, and salad dressing, mix well. Chill

thoroughly. Heap filling into tomato cups and serve on crisp lettuce. Yields 8 helpings

(1⁄2 stuffed tomato and 1⁄2 cup lettuce).

Calories 139, Fat 5 g, % Calories from Fat 31, % Calories From Saturated Fat 4, Sodium 388 mg

63
Tomatoes and Okra

“Quick, easy, and tasty.”

Mt. Hebron AME Zion Church

From the kitchen of Saundra Powell

Cooking Spray

1 teaspoon vegetable oil

1 cup onion, chopped

1 cup green pepper, chopped

2 cups fresh tomatoes, peeled and quartered

2 cups fresh okra, sliced

1⁄4 teaspoon salt

1⁄4 teaspoon black pepper

Coat a large skillet with cooking spray. Add oil and saute onion and green pepper until

tender. Add remaining ingredients. Cover. Cook 5 minutes, stirring occasionally.

Yields 6 helpings (1 cup each).

Calories 48, Fat 1 g, % Calories from Fat 22, % Calories from Saturated Fat 3, Sodium 96 mg

Herbed Squash

St. Phillip AME Church

From the kitchen of Edith Saunders

2 pounds summer squash, sliced

2 cups water

1⁄2 teaspoon salt

1⁄2 teaspoon Tabasco sauce

2 tablespoons of margarine

3 tablespoons chopped chives, fresh

Combine squash, water, salt, Tabasco sauce and margarine in a sauce pan. Cover.

Heat to simmer. Cook approximately 20 minutes. Sprinkle with chives during last 5

minutes of cooking. Yields 4 helpings (11⁄2 cups each).

Calories 82, Fat 6 g, % Calories from Fat 66 (1.7 g/100 g), % Calories from Saturated Fat 12,

Sodium 378 mg

64
Yellow Smash Casserole

Shiloh Missionary Baptist Church

From the kitchen of Peggy Brown

“This is one of my favorites and I would like to share it with everyone.”

8 medium squash, sliced, diced

4 onions, chopped

1 tablespoon vegetable oil

Pepper to taste

2 teaspoons garlic salt

1 cup unsalted crackers, crumbled

1 cup skim milk

1 egg

1⁄2 cup mozzarella cheese

Preheat oven to 350o. Slice and dice squash into fourths, fry squash and onions in oil in a

skillet over medium heat approximately 10 minutes or until tender. Put mixture in a

mixing bowl. Pepper to taste, add garlic salt. Mix skim milk and egg in a bowl, beat

well. Add to squash. Add cheese. Return to skillet. Cook over medium heat until all

cheese is melted and mixed thoroughly. Stir to avoid sticking. Do not over-stir. Transfer

to a casserole dish. Sprinkle with cracker crumbs and bake for 4.5 minutes. Yields 6

helpings (1⁄2 cup each).

Calories 154, Fat 5 g, % Calories from Fat 30, % Calories from Saturated Fat 9, Sodium 444 mg

Judah Vegetables

Freewill Independent Church

From the kitchen of Ann Taylor

3 carrots, cut diagonally

1 small head of cabbage, chopped

1 small onion, sliced

1⁄2 teaspoon hot sauce

1 box frozen broccoli (10 ounces)

1⁄4 head of cauliflower or 1 box frozen cauliflower (10 ounces)

1 tablespoon olive oil

1⁄2 teaspoon black pepper (to taste)

1 bouillon cube, low sodium, diluted (optional)

Saute carrots with oil in a pan. Cook approximately 5 minutes. Add cabbage, onion,

hot sauce, and bouillon (optional). Cook 4 minutes, then add broccoli and cauliflower.

Steam 5 minutes. Yields 6 helpings (1 cup each).

Calories 88, Fat 3 g, % Calories from Fat 28, % Calories from Saturated Fat 4, Sodium 55 mg

65
Chinese Style Vegetables

Macedonia AME Church

From the kitchen of Gwendolyn Mason

1 small head green cabbage, shredded

1 tablespoon shortening

2 medium stalks celery, sliced

1 medium green pepper, sliced

1 large onion, chopped

1⁄2 teaspoon salt

1

/8 teaspoon pepper

Prepare 3 cups finely shredded cabbage. Heat shortening in 10 inch skillet until melted.

Stir in cabbage, celery, green pepper, and onion. Cover and cook over medium heat.

Stirring several times until vegetables are tender, approximately 5 minutes. Sprinkle with

salt and pepper. Yields 4 helpings (1 cup each).

Calories 96, Fat 4 g, % Calories from Fat 36 (4 g/250 g), % Calories from Saturated Fat 8,

Sodium 342 mg

Spanish Rice

Bethlehem Baptist Church

From the kitchen of Beatrice Holness

“You have your vegetables and starch.”

1 cup long grain rice, uncooked

21⁄2 cups water

2 tablespoons vegetable oil

1 small onion, chopped

1⁄2 cup green pepper, chopped

1 cup celery, chopped

1⁄2 cup fresh mushrooms

4 tablespoons flour

1 cup tomato sauce

Dash of pepper

Dash of tarragon

Cook rice and water in a sauce pan. In another pan heat oil and saute onion, green

pepper, celery, and mushrooms. When golden brown add flour, tomato sauce, pepper,

tarragon, and rice. Cook covered for 25 minutes on medium heat. Do not remove

cover or stir. Yields 4 helpings (3⁄4 cup each).

Calories 276, Fat 7 g, % Calories from Fat 26, % Calories from Saturated Fat 4, Sodium 383 mg

66
Foye’s Corn Pudding

Roanoke Salem Baptist Church

From the kitchen of Foye Brown

This “is a good tasty dish. It includes one of the vegetables.”

3 egg substitutes (equivalent to 3 eggs)

1 cup skim milk

3 teaspoons all purpose flour

1 can cream style corn, no salt added

1⁄4 cup sugar

1

/8 teaspoon black pepper

2 teaspoons low-fat margarine

Cooking Spray

Preheat oven to 325°. Beat egg substitutes. In a large bowl mix egg substitutes, milk,

flour, corn, sugar, and pepper. Cream soft margarine and add to mixture. Spray the

bottom and sides of a 11⁄2 quart casserole dish with cooking spray. Pour mixture into the

casserole dish. Bake for 1 hour. Yields 3 helpings (1⁄2 cup each).

Calories 262, Fat 3 g, % Calories from Fat 10, % Calories from Saturated Fat 2, Sodium 156 mg

67
Dear Heavenly Father,

Truly we are grateful for the bounty we are about to receive. We

ask that Your blessing be upon it that it might give us strength and be

nutritious for our bodies. In Jesus’ name, we pray. Amen

by: Rev. Oliver Mt. Hebron AME Zion Church
We thank thee for blessings of life, health, and

strength. We ask now that You would bless our

coming and going. Touch now, our hearts that we

would be more loving and caring. Bless our minds

with knowledge, for wisdom is in the mouth of God.

Guide us in our mental, spiritual, and physical living

that we might grow in grace and truth of the Word of

God. These blessings we ask in your Son, Jesus’

name. Amen.

by: Rev. Oliver, Mt. Hebron AME Zion Church

69
Father, in the name of Jesus, we thank you for the fruits and

vegetables provided to us for food. You said in your word

in Genesis 1:11-13 that on the third day of creation, you

commanded the earth to bring forth the herb yielding seed,

and fruit tree yielding fruit after its kind and saw that it was

good. You said in Genesis 1:29 that these things are given

to us for meat. You also said in Isaiah 55:2 to “eat ye that

which is good.” We thank You that these fruits and

vegetables laid out before us this day will provide

nourishment for our body and that it will be pleasing in

Your sight. We present our bodies as a living sacrifice,

holy, acceptable unto you, which is our reasonable service,

according to Romans 12:1. Amen

by Rev. Sutton, Friendship Missionary Baptist Church
Apple Carrot Casserole

Simmons Grove Missionary Baptist Church

From the kitchen of Louise Jones

2 cups carrots, sliced and cooked

5 medium apples, peeled and sliced

3 tablespoons margarine

2 tablespoons flour

5 tablespoons sugar

3⁄4 cup orange juice

Preheat oven to 300°. Place half of the carrots and apples in a 2 quart baking dish. In a

separate bowl mix together flour and sugar. Sprinkle with half of the sugar and flour

mixture. Dot with 1⁄2 of the margarine. Repeat steps. Pour orange juice over entire

dish. Bake approximately 45 minutes or until tender. Yields 6 helpings (1⁄2 cup each).

Calories 199, Fat 6 g, % Calories from Fat 28, % Calories from Saturated Fat 5, Sodium 111 mg

Broccoli Casserole

New Community Church of God

From the kitchen of Laura Fleetwood

“This recipe was passed to me from a good friend.”

1 can low-fat cream of mushroom soup

2 hard boiled eggs

3⁄4 cup reduced fat sharp cheddar cheese, grated

1⁄2 cup non-fat mayonnaise

20 ounces frozen broccoli, chopped (2 boxes, 10 ounces each))

2 teaspoons bacon bits

Nonstick cooking spray

Preheat oven to 350°. In a large bowl mix cream of mushroom soup, eggs, cheese, and

mayonnaise. Slowly add broccoli. Place the ingredients in a square 9” x 13” casserole

dish sprayed with cooking spray. Let stand over night in the refrigerator; then top with

flavored bacon bit crumbs. Bake 30 minutes or until bubbly. Yields 6 helpings (1⁄2 cup

each).

Calories 107, Fat 3 g, % Calories from Fat 29, % Calories from Saturated Fat 14, Sodium 457

mg

71
Cabbage Casserole I

First Baptist Church - Chinquapin

From the kitchen of Mary Jones

1 tablespoon flour

1⁄2 cup reduced fat cheddar cheese

1 cup skim milk

1 small head cabbage, cut in to big pieces

1⁄2 teaspoon salt

1⁄2 cup croutons

1⁄2 cup water

Preheat oven to 325o. Steam cabbage in salted water for approximately 5 minutes.

Drain and set aside. Heat milk over low-medium heat. Add cheese and flour slowly.

Bring to a boil. Remove from heat. In a small casserole dish layer cabbage and cheese

sauce. Sprinkle with croutons. Bake for 25 minutes. Yields 4 helpings (1 cup each).

Calories 128, Fat 4 g, % Calories from Fat 23, % Calories from Saturated Fat 12, Sodium 455 mg

Cabbage Casserole II

Roanoke Salem Baptist Church

From the kitchen of Annie Debro

“It is a delicious casserole and it contains a vegetable.”

1 large head of cabbage, chopped

1 can reduced fat cheddar cheese soup

1⁄2 box corn muffin mix

2 cartons egg substitutes

3⁄4 cup skim milk

Preheat oven to 375°. Wash, cut, and cook cabbage for 10 minutes. Drain thoroughly.

In a deep casserole dish, mix cooked cabbage and cheddar cheese soup. Combine

corn muffin mix with egg substitute and milk. Pour over cabbage and cheddar cheese

soup. Do not stir. Bake for 25 minutes. Yields 8 helpings (1 cup each).

Calories 87, Fat 2 g, % Calories from Fat 24, % Calories from Saturated Fat 7, Sodium 245 mg

72
Corn Pudding

Freewill Independent Church

From the kitchen of Brenda Williams

2 cans (16 ounces) whole kernel corn, drained (32 ounces total))

2 cans (8 ounces) evaporated skim milk (16 ounces total)

2 eggs

1⁄2 cup sugar

1 tablespoon vanilla flavoring

Dash paprika

Preheat oven to 400°. Mix corn and milk in a bowl. Add eggs; stir. Add sugar; stir.

Add vanilla. Pour into casserole dish to bake and sprinkle with paprika. Bake for 15 -

20 minutes. Yields 8 helpings (1⁄2 cup each).

Calories 176, Fat 2 g, % Calories from Fat 11, % Calories from Saturated Fat 3, Sodium 322 mg

Corn Souffle

London Baptist Church

From the kitchen of Mozella Alston

“My family loves corn. This is a quick and easy dish to prepare using inexpensive ingredients.”

2 cans cream-style corn (4 cups)

3 eggs, beaten

45 low-salt saltine crackers, crumbled

1⁄2 cup skim milk

1 cup sugar (white or brown)

1 tablespoon low-fat margarine, stick

Preheat oven to 325°. Mix all ingredients together and then put into a casserole dish.

Put thin pats of low-fat margarine on top of mixture. Bake in oven approximately 50

minutes. Do not overcook. Yields 8 helpings (1⁄2 cup each).

Calories 305, Fat 6 g, % Calories from Fat 17, % Calories from Saturated Fat 4, Sodium 368 mg

73
Eggplant Casserole

“It’s good for you and not too rich.”

Mt. Hebron AME Zion Church

From the kitchen of Lillie Jane Powell

2 cups eggplant, cubed

2 tablespoons onion, chopped

1⁄4 cup water

4 egg whites

2 slices soft bread torn into

small pieces

1⁄2 cup skim milk

1

/8 teaspoon salt

Pepper to taste

11⁄4 non-fat cheddar cheese, shredded

Cooking spray

Preheat heat oven to 350°. Cook eggplant and onion in 1⁄4 cup unsalted water until

eggplant is tender, approximately 7 minutes. Drain. In mixing bowl combine all

ingredients together except 1⁄4 cup of cheese; mix well. Grease a 1 quart casserole dish

with cooking spray. Pour mixture into dish. Bake uncovered for 25 minutes. Sprinkle

with remaining cheese. Bake an additional 5 minutes. Yields 6 helpings (1 cup each).

Calories 133, Fat 1 g, % Calories from Fat 6, % Calories from Saturated Fat 2, Sodium 460 mg

Fat-Free Spinach Cheddar Squares

New Calvary Baptist Church

From the kitchen of Serena Turner

1⁄2 cup egg substitute

3⁄4 cup skim milk

1 medium onion, diced

1 tablespoon fat-free grated cheese, Parmesan

1⁄4 teaspoon garlic powder

1/8 teaspoon black pepper

1⁄4 cup dry bread crumbs

1 cup fat-free cheddar cheese, shredded

2 boxes frozen spinach (10 ounces each)

1⁄4 cup pimentos, diced (optional)

Preheat oven to 350o. In a medium bowl, combine egg substitute, skim milk, onion,

Parmesan cheese, garlic powder, and black pepper. Set bowl aside. Sprinkle bread

crumbs evenly onto bottom of a medium sized baking dish lightly sprayed with cooking

spray. Top with 1⁄2 cup cheddar cheese and spinach. Pour egg substitute mixture evenly

over spinach. Top with remaining cheddar cheese and pimentos. Bake for 35 to 40

minutes. Let stand 10 minutes. Cut into squares. Yields 6 helpings (1⁄2 cup each).

Calories 93, Fat 1 g, % Calories from Fat 8, % Calories from Saturated Fat 3, Sodium 434 mg

74
Green Rice

First Baptist Church of Severn

From the kitchen of Elizabeth Vaughan

2 cups white rice, cooked, no salt or fat added

1 large onion, chopped

1⁄2 stick low-fat margarine

1 package frozen broccoli, or 1 bunch fresh broccoli

1 can reduced fat cream of chicken soup

1⁄2 cup light grated cheese

Cooking Spray

Preheat oven to 350°. Prepare rice without added fat or salt. Saute onion in margarine.

Add rice, broccoli, soup, and half of cheese. Spray casserole dish with cooking spray.

Place mixture in a casserole dish. Sprinkle remaining cheese on top. Bake for 30

minutes. Yields 8 helpings (1 cup each).

Calories 144, Fat 5 g, % Calories from Fat 33, % Calories from Saturated Fat 9, Sodium 439 mg

Irish or White Potato Casserole

St. Phillip AME Church

From the kitchen of Bernice Thompson

3 medium potatoes

2 medium onions, sliced thin

2 medium tomatoes, sliced thin

4 ounces non-fat shredded cheese

1

/3 cup skim milk

21⁄2 tablespoons margarine

1

/8 teaspoon of salt

Preheat oven to 350o. Boil potatoes just a little until they begin to soften. Slice the

potatoes, onions, and tomatoes very thin. Layer in 11⁄2 quart casserole dish: potatoes,

onions, tomatoes, and cheese. Dot with margarine. Pour milk over casserole. Bake 1

hour. Yields 5 helpings (3⁄4 cup each).

Calories 196, Fat 6 g, % Calories from Fat 29, % Calories from Saturated Fat 6, Sodium 242 mg

75
Potato-Squash Casserole

First Baptist Church of Severn

From the kitchen of Carol Blount

3 medium potatoes, sliced

3 medium yellow squash, sliced

2 small onions, sliced

6 teaspoons low-fat margarine

6 ounces fat-free cheese, grated

Black pepper - to taste

In a casserole dish alternate layers of potatoes, squash, onion, pepper, and margarine. Cover

casserole with a top or foil. Bake at 350° until potatoes and squash are tender,

approximately 1 hour. Remove from oven, take off foil and sprinkle cheese on top of

casserole. Return to oven until cheese melts. Yields 6 helpings (1⁄2 cup each).

Calories 126, Fat 2 g, % Calories from Fat 16, % Calories from Saturated Fat 3, Sodium 274 mg

Squash Casserole

Simmons Grove Missionary Baptist Church

From the kitchen of Dorothy Fleming

4 cups yellow squash, sliced, cooked and drained

1 cup onion, sliced

1⁄4 stick diet margarine

1⁄2 cup skim milk

2 cups seasoned stuffing mix

3⁄4 cup reduced fat cheddar cheese, grated

1⁄2 teaspoon black pepper

1⁄2 teaspoon salt

Preheat oven to 375o. Saute onions in margarine until clear. Combine all ingredients in

casserole dish. Bake for 40 minutes. Yields 8 helpings (1⁄2 cup each).

Calories 126, Fat 4 g, % Calories from Fat 26, % Calories from Saturated Fat 10, Sodium 432 mg

76
Mixed Vegetable Casserole

St. Phillip AME Church

From the kitchen of Denise McAllister

1⁄2 pound string beans, halved (11⁄2 cups)

6 potatoes, peeled and cubed

6 carrots, peeled and halved

11⁄2 cups mushrooms, sliced (1⁄4 pound)

3 tablespoons margarine

1⁄2 tablespoon lemon juice

1⁄2 teaspoon salt

1⁄4 teaspoon pepper

Put potatoes and carrots in a skillet on the stove top. Add enough hot water to barely

cover vegetables. Cover casserole dish and simmer for 10 minutes. Then add beans,

cover and simmer an additional 5 minutes longer. Add mushrooms, and simmer 10 more

minutes. Finally, add margarine, lemon juice, salt and pepper. Toss lightly until

margarine melts. Yields 6 helpings (1⁄2 cup each).

Calories 200, Fat 6 g, % Calories from Fat 27, % Calories from Saturated Fat 7, Sodium 281 mg

Veg-All Casserole

London Baptist Church

From the kitchen of Eliza Ann Bowser

1 pound chicken tenders, boneless and skinless

2 tablespoons margarine

1 cup broccoli, chopped

1 cup green beans

1 cup onions, chopped

1 cup mushrooms, sliced

1 cup red or green peppers, sliced

1 cup water chestnuts, sliced, drained and rinsed

6 cups rice, cooked

Put chicken in a sauce pan, cook on medium heat for 15 minutes. Add margarine,

broccoli, green beans, onions, mushrooms, peppers, and water chestnuts. Cook for 10

minutes. Serve over cooked rice. Yields 12 helpings (1⁄2 cup each).

Calories 185, Fat 3 g, % Calories from Fat 16, % Calories from Saturated Fat 4, Sodium 48 mg

77
Vegetable Casserole

Little Wheel of Hope Missionary Baptist Church

From the kitchen of Queen E. Webb

This recipe was inspired by the “5 a Day for Better Health program, and the

good it will do for your body.”

24 ounces canned mixed vegetables, low sodium

1 cup chopped onions

1 cup celery, chopped

1 cup low-fat shredded cheese

1⁄4 cup bell pepper, chopped

1⁄2 cup non-fat mayonnaise

24 Ritz low-sodium crackers, crumbled

1 tablespoon low-fat margarine, melted

Preheat oven to 350°. Mix vegetables, onions, celery, cheese, pepper, and mayonnaise

together. Place in a large casserole dish. Sprinkle with crumbled Ritz crackers, and

drizzle with margarine. Bake for 35 minutes. Yields 6 helpings (1⁄2 cup each).

Calories 171, Fat 6 g, % Calories from Fat 30, % Calories from Saturated Fat 10, Sodium 443 mg

Fruits endure time and eternity.

On Earth-Time

Genesis 1:29

Behold, I have given you every herb-bearing seed which is

upon the face of all the Earth, and every tree, in thee which is fruit

of a tree yielding seed, to you it shall be for meat.

In Heaven-Eternity

Revelations 22:2

. . . on either side of the river is the tree of life which bears

twelve manner of fruits, and yielded her fruit every month, and the

leaves of the tree were for the healing of the nations.

by: Rev. Fleming Sr., London Baptist Church and Bethlehem

Baptist Church

78
We thank You for the food that has been planted

and harvested for us. Thank you for giving the

farmers the ability and knowledge to produce the

food. Allow this food to be strength for our

physical bodies as we continue to do your

spiritual work. In the name of Jesus we pray.

Amen

by Rev. Wells, New Christian Chapel

Baptist Church

79
So whether we eat or drink or whatever we do, do it all for

the glory of God (I Corinthians 10:31).

Father God, as we partake of this meal and each meal, we

ask you to help us make wise food choices; that in doing

so, we would glorify you. We pray that you would

strengthen us that we would use our body as an instrument

of righteousness and not unrighteouness. We ask that you

would bless this food for the nourishment of our physical

bodies and we pray that in turn our bodies would be used to

nourish your kingdom.

In Jesus’ Name,

Amen

by Pastor Jeffers, Macedonia AME Church
Chicken Salad

First Baptist Church of Severn

From the kitchen of Shirley Blunt

1⁄2 cup non-fat mayonnaise

3 hard boiled eggs, grated

3 tablespoons onions, grated

2 tablespoons parsley, finely chopped

5 cups lettuce, shredded

4 cups chicken, boiled, skinless, cubed

1 cup fat-free cheese, grated

6 sweet gherkins, thinly sliced

16 pineapple rings, packed in own juice

In a small bowl, combine low-fat mayonnaise, eggs, onions, and parsley. Mix well.

Cover and refrigerate several hours to let flavor blend. In a large serving bowl, toss

together lettuce, chicken, cheese, and sweet pickles. Pour mayonnaise mixture over

the lettuce mixture. Toss to coat all ingredients. Serve with pineapple rings. Yields 8

helpings (1 cup salad and 2 pineapple rings).

Calories 261, Fat 6 g, % Calories from Fat 22, % Calories from Saturated Fat 7, Sodium 477 mg

Chicken Stir-Fry

Bethlehem Baptist Church

From the kitchen of Alean Jacobs

“I attended some of the 5 a Day for Better Health workshops and was very much

inspired to change my eating habits. This recipe interested me because my

husband and I need a low sodium and low fat diet.”

1⁄4 cup orange juice

11⁄2 tablespoons cornstarch

1 pound chicken breast, skinless

and boneless, cut into strips

3⁄4 cup reduced sodium chicken broth

11⁄2 tablespoons reduced

sodium soy sauce

21⁄2 teaspoons vegetable oil

1 garlic clove, minced

1 tablespoon fresh ginger, minced or 11⁄2

teaspoons ground ginger

11⁄2 cups snow peas or green beans

1 large red bell pepper, cut into thin strips

3⁄4 cup sliced green onion

1 cup frozen broccoli, thawed

1 medium carrot, thinly sliced

2 cups cooked white rice without added

salt or fat

In a shallow glass bowl, combine orange juice and cornstarch. Mix well. Stir in

chicken, cover and let chill for 2 hours. Drain chicken; discard juice mixture. In a small

bowl combine broth and soy sauce. Set aside. In a wok or large nonstick skillet, heat

oil over medium heat. Add garlic and ginger. Stir fry for 30 seconds; add chicken; stir

fry for 3 minutes, Add vegetables; cook until crisp tender, about 5 minutes. Stir in broth

mixture. Serve over rice. Yields 4 helpings (1⁄2 cup rice, 1⁄2 cup chicken). Short cut:

use precut vegetables from the produce or salad bar section of the supermarket.

Calories 335, Fat 7 g, % Calories from Fat 17, % Calories from Saturated Fat 4, Sodium 381 mg

81
Chicken Casserole

London Baptist Church

From the kitchen of Mary Ella Brown

“It's very simple to prepare. Delicious and low in fat.”

11⁄2 pounds chicken (6-7 pieces), skinless

2 cups cooked instant rice, unsalted, no fat added

28 ounces of frozen chopped broccoli (4 cups)

2

/3 cup lite cheese sauce

4 ounces mushrooms (1 can), drained

8 ounces plain non-fat yogurt

Preheat oven to 325o. Boil chicken until tender. Cool. De-bone the chicken. Prepare

rice as directed on the package with no added salt or fat. Defrost broccoli. Microwave

cheese sauce in jar for 1 minute. Mix together chicken, rice, broccoli, cheese sauce,

mushrooms, and yogurt (optional to add onion). Place in a casserole dish and bake for

20 minutes. Yields 5 helpings (1 cup each).

Calories 415, Fat 11 g, % Calories from Fat 24, % Calories from Saturated Fat 11, Sodium 432 mg

Chicken and Vegetables

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Susan Pygatt

6 teaspoons light margarine

3 tablespoons self-rising flour

3⁄4 cup onion, chopped

1⁄2 teaspoon low-sodium salt

1

/8 teaspoon black pepper

2 cups chicken broth, no added salt, from cooked chicken

1 cup low-fat milk (1 %)

21⁄2 cups cubed cooked chicken, boneless and skinless

11⁄2 cups cooked sweet peas, no added salt, drained

11⁄2 cups cooked carrots, no added salt, drained

In a 10 inch skillet melt margarine. Blend in flour. Stirring, add onions, salt, and pepper.

Add chicken broth and milk. Cook, stirring constantly, until thickened. Add chicken,

peas, and carrots. Simmer until hot and bubbly. Yields 7 helpings (3⁄4 cup each).

Calories 180, Fat 5 g, % Calories from Fat 25, % Calories from Saturated Fat 7, Sodium 251 mg

82
Chicken Stew

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Henerietta Solomon

“A different way of preparing chicken stew. Adds flavor and vegetables. Fat

and sodium are reduced.”

1 stewing hen (5-6 pounds)

1⁄2 cup celery, chopped

11⁄2 teaspoons lite salt

53⁄4 cups tomato juice, low-sodium

1⁄2 cup potatoes, diced

1⁄4 cup onion, chopped

2 cups cream style corn, no salt added

8 teaspoons prepared mustard

1 tablespoon Worcestershire sauce

Place hen in large sauce pan and cover with water. Add celery and lite salt. Cover and

cook over medium heat until hen is very tender, approximately 3-4 hours. Cool.

Remove skin and bones from hen. Cut into bite size pieces and return to broth. Add

remaining ingredients to broth. Bring to a boil; then reduce heat and simmer about 30

minutes or until potatoes and onion are tender. Yields 8 helpings (1 cup each)

Calories 278, Fat 7 g, % Calories from Fat 24, % Calories from Saturated Fat 7, Sodium 379 mg

Chicken with Orange-Lemon Sauce

New Calvary Baptist Church

From the kitchen of Doris Baker

“My family’s and my love for chicken inspired this recipe.”

4 chicken breasts, skinless,

boneless, cut-up

3⁄4 cup flour

Cooking Spray

2 teaspoons garlic, chopped

1 cup orange juice, unsweetened

2 teaspoons lemon juice

1 tablespoon honey

11⁄2 teaspoons pepper

1 medium orange, sliced thin, with rind

1 cup white grapes

3 cups white rice, cooked without added

salt or fat

Coat chicken with flour. Heat 12 inch skillet sprayed with cooking spray on mediumhigh heat. Cook garlic and chicken until brown, approximately 5 minutes. Pour off any

excess oil. Add orange juice, lemon juice, honey, and sprinkle with pepper. Place

orange pieces over top of chicken. Cover and let simmer on medium heat

approximately 25 minutes or until chicken is done. Garnish with white grapes. Serve

with white rice. Yields 4 helpings (1 breast, 1⁄4 cup grapes, 3⁄4 cup rice).

Calories 474, Fat 4 g, % Calories from Fat 8, % Calories from Saturated Fat 2, Sodium 65 mg

83
Delightful Chicken

London Baptist Church

From the kitchen Shelley Thomas

“I was tired of the same old meals and yet wanted something healthy and light.”

2 boneless, skinless chicken breasts

1⁄4 teaspoon seasoning salt (optional)

4 small red potatoes, quartered

4 small frozen cobs of corn

1 onion, sliced

1⁄2 green pepper, cut in strips

1⁄2 lemon

2 pinches sweet basil

Preheat oven to 350°. Sprinkle seasoning salt lightly over chicken and place in a baking

dish. Quarter potatoes and place over chicken. Add corn on the cob. Slice onion and

cut pepper in strips and add to dish. Squeeze lemon juice over the entire dish. Sprinkle

with basil, and cover dish. Cook approximately 1 hour. Yields 2 helpings (1 breast and

1 cup vegetables each).

Calories 353, Fat 5 g, % Calories from Fat 12, % Calories from Saturated Fat 3, Sodium 380 mg

Dot’s Chicken Stir-fry

Bethlehem Baptist Church

From the kitchen of Dorothy Jordan

This recipe was created “to have a meal low in fat.”

4 cups cooked rice

1 tablespoon canola oil

1 pound boneless skinless chicken breasts, cut in strips

1 pound combined fresh broccoli, cauliflower, celery,

carrots, pea pods, and bell peppers, chopped

1 cup sweet and sour sauce

Cook rice as directed on package: keep warm. Heat oil in large skillet or wok over

medium-heat until hot. Add chicken, cook and stir. Add vegetables and sauce. Cook 8

to 10 minutes or until vegetables are crisp yet tender. Stir occasionally. Serve over rice.

Yields 4 helpings (1 cup each).

Calories 471, Fat 7 g, % Calories from Fat 14, % Calories from Saturated Fat 3, Sodium 282 mg

84
Oriental Chicken Vegetable Stir Fry

Friendship Missionary Baptist Church

From the kitchen of Christine Turner

“It is low in fat and has vegetables in it.”

Cooking Spray

1 pound chicken breast, boneless, skinless, cut into strips

1 can chicken broth

5 cups mixed vegetables (celery, broccoli, carrots, and green onions), chopped

2 tablespoons cornstarch

4 cups rice

Spray a non-stick pan with cooking spray. On medium-high heat stir-fry chicken in 2

batches until browned. Set chicken aside. Add 3⁄4 cup broth and vegetables. Heat to a

boil, cover and cook 5 minutes or until vegetables are tender and crisp. In a separate

bowl mix cornstarch and remaining broth. Add to pan, cook until mixture boils and

thickens, stirring constantly. Return chicken to pan. Heat and serve over rice. Yields 4

helpings (1⁄2 cup each).

Calories 407, Fat 4 g, % Calories from Fat 9, % Calories from Saturated Fat 3, Sodium 360 mg

Oven Fried Chicken

“Serve this recipe with Judah Vegetables.”

Freewill Independent Church

From the kitchen of Ann Taylor

1 whole chicken, cut up

1 cup Bisquick, reduced fat

Basil, thyme, and oregano to taste

Dash paprika

Cooking Spray

Judah Vegetables (see recipe on page 65)

Preheat oven to 400o. Skin chicken. Pat dry, and cut into pieces. Roll chicken pieces

in Bisquick. Sprinkle with herbs and paprika. Heat baking pan in oven with non-stick

cooking spray for approximately 10 minutes. Place chicken on pan. Bake uncovered

for 30 minutes on one side. Turn over and bake for an additional 30 minutes, or until

golden brown. Serve with Juda Vegetables. Yields 8 helpings (4 ounces each).

Calories 169, Fat 5 g, % Calories from Fat 26, % Calories from Saturated Fat 8, Sodium 341 mg

Note: analysis does not include Judah Vegetables.

85
Low-Fat Chicken Salad

First Baptist Church of Halifax

From the kitchen of Lucy Richardson

I was inspired because “our church is involved in the 5 a Day for Better Health

project.”

2 chickens (2 pounds each)

1⁄2 cup celery, chopped

1 small onion, chopped

1⁄4 cup cucumber pickles, diced

1 tablespoon green bell pepper, chopped

1 tablespoon salt-free seasoning

3⁄4 cup non-fat mayonnaise

1⁄4 cup crushed pineapple, packed in own juice

10 cups melon, fresh, chopped

Cut chicken up and remove skin. Cook covered in 2 quarts of water for 20 minutes.

Take out of water and cool. Dice with scissors or meat cutter. Put in large mixing bowl

and add celery, onion, cucumber pickles, green bell pepper, salt-free seasoning,

mayonnaise, and pineapple. Mix well. Put in refrigerator and chill 2 hours before

serving. Serve with 1⁄2 cup melon. Yields 10 helpings (1⁄2 cup salad and 1⁄2 cup melon)

Calories 214, Fat 6 g, % Calories from Fat 23, % Calories from Saturated Fat 6, Sodium 352 mg

Rosemary Chicken with Roasted Potatoes

London Baptist Church

From the kitchen of Ruth Powers

For Roasted Potatoes: Brush potatoes with olive oil. Sprinkle with

4 large potatoes, cleaned and halved garlic powder, rosemary, and black pepper.

2 teaspoons olive oil Arrange, cut side up, in a shallow roasting

1⁄4 cup water pan. Pour water in bottom of pan. Roast at

garlic powder, to taste 375o for 40-60 minutes or until tender.

black pepper, to taste Yields 4 helpings (1 potato each) TO BE

dried rosemary, to taste SERVED WITH ROSEMARY CHICKEN.

For Chicken: Season chicken breast with rosemary and

2 whole chicken breasts, with black pepper on both sides of the breast.

bones, skinless Place sliced onion on top of chicken with

1 large yellow onion, sliced garlic. Pour water into the pan and cover.

3 cloves garlic, minced Let cook 45 minutes. Let cool for 5 to 10

1⁄4 cup dried rosemary minutes before serving. Yields 4 helpings (1⁄2

1⁄2 cup water breast each).

Calories 378, Fat 4 g, % Calories from Fat 10, % Calories from Saturated Fat 2, Sodium 51 mg

(analysis is for a helping of potatoes and chicken)

86
Creamy Chicken and Vegetables

Shiloh Missionary Baptist Church

From the kitchen of Peggy Brown

This recipe is “fast and easy to make and you could have a healthy meal in a

matter of minutes.”

4 chicken breast halves, boneless, skinless (12 ounces)

1

/8 teaspoon garlic powder

Cooking Spray

1 can reduced fat cream of mushroom soup (10-3⁄4 ounces)

1⁄2 cup skim milk

1 tablespoon lemon juice

1⁄4 teaspoon dried basil leaves, crushed

1 bag frozen vegetables combination (16 ounces)

4 cups cooked rice, unsalted, no fat added

Sprinkle chicken with garlic powder. Spray skillet with cooking spray and heat over

medium- high heat for 1 minute. Cook chicken 10 minutes or until browned. Set

chicken aside. Combine soup, milk, lemon juice, basil and vegetables in skillet. Heat

to a boil. Return chicken to pan. Cover and cook over low heat approximately 10

minutes or until chicken is done. Serve with rice. Yields 4 helpings (1⁄2 breast, 1 cup

rice, 1 cup vegetables).

Calories 426, Fat 5 g, % Calories from Fat 3, % Calories from Saturated Fat 11, Sodium 431 mg

Cornbread Casserole with Chicken

Pleasant Hill Baptist Church

From the kitchen of Ada Powell

11⁄2 cups cooked chicken breast, cubed

1 can mixed vegetables, no salt added, drained (16 ounces)

1⁄2 tablespoon mustard

1 cup canned tomatoes, undrained, low sodium

1 box cornbread mix

Preheat oven to 350°. Mix chicken, vegetables, mustard, and tomatoes together and

place in a 2 quart casserole dish. Prepare cornbread according to package directions.

Pour cornbread mixture over chicken mixture. Bake for 20 minutes or until cornbread is

golden brown. Yields 8 helpings (1 cup each).

Calories 244, Fat 6 g, % Calories from Fat 23, % Calories from Saturated Fat 9, Sodium 422 mg

87
Vinegar Chicken (Grandaddy’s)

New Christian Chapel Baptist Church

From the kitchen of Jackial Swinson

1 whole chicken, skinned

1⁄4 teaspoon salt

Pepper, to taste

1 tablespoon margarine

1⁄2 cup vinegar

1⁄4 cup water

3 cups cooked greens

3 cups cooked rice

Salt and pepper the chicken. Melt margarine in a pan. Brown chicken on both sides.

Pour in vinegar and water and cook on top of stove until tender, about 30 minutes.

Yields 6 helpings (1 piece chicken, 1⁄2 cup greens, 1⁄2 cup rich each).

Calories 296, Fat 8 g, % Calories from Fat 23, % Calories from Saturated Fat 6, Sodium 262 mg

Skinless Turkey Breast

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Mary Faison

This recipe was inspired by “the taste, and it’s quick and easy.”

3 cups turkey breasts, chopped

1 cup brown rice

1 can reduced fat cream of mushroom soup

1 cup canned low-sodium garden peas (8 ounces)

1⁄2 cup carrots, chopped

1⁄2 cup broccoli spears, frozen (4 ounces)

1

/8 teaspoon salt substitute (optional)

1

/8 teaspoon black pepper

1

/8 teaspoon paprika

Preheat oven to 350o. Boil turkey breast until tender, chop in to chunks. Save the

broth. Put meat in a 9 x 13” dish, add uncooked rice, cream of mushroom soup, garden

peas, carrots, broccoli, broth, and water if desired. Sprinkle with salt substitute

(optional), black pepper and paprika. Cover and bake for 4.5 minutes. Yields 4

helpings (1 cup each).

Calories 422, Fat 8 g, % Calories from Fat 18, % Calories from Saturated Fat 5, Sodium 441 mg

88
Turkey Green Grape Salad

First Baptist Church of Halifax

From the kitchen of Gwendolyn Bynum

21⁄2 cups fresh turkey, diced

1 cup celery, thinly sliced

1⁄4 cup low-fat mayonnaise

1⁄4 cup plain non-fat yogurt

90 grapes (51⁄2 cups)

Salt-free seasoning mix to taste

Pepper to taste

3 cups greens

Combine diced turkey, celery, mayonnaise, and yogurt. Season to taste with salt free

seasoning mix and pepper. Toss lightly. Serve on greens. Trim with grapes. Yields 6

helpings (1 cup each).

Calories 188, Fat 6 g, % Calories from Fat 28, % Calories from Saturated Fat 6, Sodium 132 mg

Smoked Turkey and Greens with

Cold Water Corn Bread

New Christian Chapel Baptist Church

From the kitchen of Sarah Murphy

“I tried it out and it was very good and low in calories.”

For Turkey and Greens:

1 leg smoked turkey

1 wing smoked turkey

11⁄2 pound turnips

11⁄2 pound mustard greens

11⁄2 pound kale, slick or curly

In a large stock pot boil turkey parts until tender.

Remove turkey from juice. Cook greens in

turkey juice until tender (about 1-2 hours).

For Cold Water Corn Bread:

1 cup plain cornmeal

3⁄4 cup cold water

Cooking Spray

Mix cornmeal with cold water. In a cast iron

skillet sprayed with cooking spray, pan fry the

cornmeal mixture. Yields 6 servings (1 cup

greens and 1/6 corn bread loaf,).

Serve turkey and greens with or over cornbread.

Calories 172, Fat 2 g, % Calories from Fat 9, % Calories from Saturated Fat 1, Sodium 125 mg

89
Deer Casserole

St. Phillip AME Church

From the kitchen of Virginia Rae Vaughn

12 ounces deer meat

Dash of meat tenderizer

3 small onions

1 cup water

3 cups white potatoes

1

/8 teaspoon pepper

1

/8 teaspoon garlic powder

Preheat oven to 350°. Place deer in a baking pan. Season with tenderizer, pepper,

garlic, and onions. Pour in a cup of water. Place deer in oven. Keep basting with

water. When deer is almost cooked, place sliced potatoes over the deer. Total cooking

time 2-3 hours. Yields 8 helpings (1⁄2 cup each).

Calories 110, Fat 1 g, % Calories from Fat 9, % Calories from Saturated Fat 3, Sodium 67 mg

Baked Fish

Macedonia AME Church

From the kitchen of Mary Ann Johnson

1 pound fish fillets

1⁄2 teaspoon of salt

1/8 teaspoon of black pepper

2 teaspoons margarine

1 tablespoon lemon juice

1 teaspoon grated onion

rice

3 cups greens, cooked

Preheat oven to 350°. Sprinkle both sides of fish with salt and pepper. Mix margarine,

lemon juice and onion. Dip fish into margarine mixture. Arrange in ungreased square

pan. Pour remaining margarine mixture over fish. Cook uncovered until fish fillets flake

easily with fork, approximately 15 to 25 minutes. Sprinkle with paprika if desired.

Server this recipe with rice and 1⁄2 cup greens. Yields 6 helpings (4 ounces fish, 1⁄2 cup

greens).

Calories 100, Fat 2 g, % Calories from Fat 18, % Calories from Saturated Fat 5, Sodium 201 mg

Note: analysis does not include rice.

90
Beef Stew

Mt. Hebron AME Zion Church

From the kitchen of Esther Hall

A recipe if you’re “trying to get away from fried foods.”

Cooking Spray

12 ounces lean boneless round steak

3⁄4 cup chopped onions

1 cup green pepper, chopped

2 garlic cloves, minced

2 cups potatoes, diced

2 cups carrots, chopped

1 can (14 ounces) beef broth

1⁄4 cup skim milk

1 teaspoon paprika

2 tablespoons cornstarch

Spray unheated skillet. Heat skillet over medium heat. Add beef, onions, green peppers,

and garlic. Stir until brown. Stir in potatoes, carrots, and broth. Simmer 30 minutes. In a

cup mix milk, paprika, and corn starch. Stir into beef stew mixture. Cook until bubbly.

Yields 4 helpings (1 cup each).

Calories 259, Fat 3 g, % Calories from Fat 11, % Calories from Saturated Fat 4, Sodium 353 mg

Ribeye Stir Fry

New Christian Chapel Baptist Church

From the kitchen of Helen C. Dobson

This recipe was inspired “because it is one of my daughter’s favorites, from a

tasting at Sam’s.”

1 pound ribeye steak, trimmed

1 package (16 ounces) fresh mixed vegetables

2 teaspoons soy sauce

3 cups cooked rice, no salt or fat added

Preheat 12 inch skillet on high heat. Cut up steak and put in skillet to brown. Turn heat

down to low and simmer for 10 minutes. Stir in vegetables and soy sauce. Steam until

tender. Serve over rice. Yields 6 helpings (11⁄2 cup each).

Calories 254, Fat 7 g, % Calories from Fat 23, % Calories from Saturated Fat 8, Sodium 326 mg

91
Hamburger and Macaroni Casserole

Simmons Grove Missionary Baptist Church

From the kitchen of Louise Jones

1 pound ground chuck hamburger meat

1 cup green pepper, chopped

1 cup onion, chopped

1 can tomato soup, low-sodium

14 ounces (1 can) tomatoes, reduced-sodium

4 cups cooked elbow macaroni, no salt added

1⁄2 teaspoon hot pepper sauce

Pepper to taste

1⁄2 cup reduced fat grated cheddar cheese

1⁄2 cup water

Preheat oven to 375o. Brown meat, drain off fat and rinse in warm water. Saute

hamburger, green peppers, and onions. Stir in tomato soup, 1⁄2 cup water, tomatoes,

and macaroni. Add seasonings and cheese, place in a casserole dish. Bake for 30

minutes. Yields 6 helpings (3⁄4 cup each).

Calories 328, Fat 7 g, % Calories from Fat 20, % Calories from Saturated Fat 7, Sodium 289 mg

Lean Pork Chop Bake

New Christian Chapel Baptist Church

From the kitchen of Sarah Murphy

Having “leftover broccoli pieces” inspired this recipe. “It’s a complete meal in

one disk.”

6 lean pork chops, center loin, trimmed 2 chicken flavor bouillon cubes, low

1 tablespoon vegetable oil sodium

1 teaspoon lite soy sauce 1 cup bread crumbs

2 cups carrots, chopped 1 cup water

1 cup celery, chopped 3 cups cooked rice, no salt, no fat

2 cups broccoli, chopped added

Preheat oven to 300°. Season and pan fry chops in vegetable oil and soy sauce.

Arrange in baking dish carrots first, celery second, broccoli third, then pork chops.

Dissolve bouillon cubes in water. Pour over ingredients in a 9” x 6” baking pan.

Sprinkle bread crumbs over top. Bake for 30 minutes. Yields 6 servings (1 chop and 1⁄2

cup vegetables).

Calories 382, Fat 11 g, % Calories from Fat 26, % Calories from Saturated Fat 8, Sodium 266 mg

92
Pork Chop Casserole

First Baptist Church of Severn

From the kitchen of Jackie Barnes

2-21⁄4 medium pork chops (6 pork chops at 6 ounces each)

6 medium potatoes, sliced

1 large onion, sliced

1 can reduced fat cream of mushroom soup

Pepper to taste (optional)

Preheat oven to 400o. Season pork with pepper. Cook uncovered in oven until done.

Chops will be brown. Slice potatoes and onions on top of pork chops. Add cream of

mushroom soup. Cover and cook until potatoes are tender about 30 minutes. Yields 6

helpings (1 chop and 3⁄4 potato with sauce)

Calories 441, Fat 14 g, % Calories from Fat 29, % Calories from Saturated Fat 10, Sodium 273 mg

Pork Chop Spanish Rice

Mt. Carmel Missionary Baptist Church

From the kitchen of Jackie White

6 lean center cut pork chops

3 teaspoons chili powder (divided 2 teaspoons and 1 teaspoon)

2 cups uncooked white rice

1 large onion, chopped

32 ounces peeled tomatoes, low sodium, diced

16 ounces green peas, no salt added

2 teaspoons black pepper

Wash, dry, and trim off fat from pork chops. Season chops with 2 teaspoons chili

powder. Let sit in refrigerator for 30 minutes. Cook rice according to box directions

without added fat or salt. Brown chops in non-stick frying pan on medium heat. Pour

off fat, remove chops from pan and set aside. Combine together rice, chopped onion,

tomatoes, and peas. Stir and crush tomatoes with a wooden spoon. Add 1 teaspoon

chili powder and pepper. Stir well. Add pork chops, cover and simmer for 20 minutes.

Yields 4 helpings (1 pork chop and 11⁄2 cup rice).

Calories 746, Fat 10 g, % Calories from Fat 12, % Calories from Saturated Fat 4, Sodium 190 mg

93
Macaroni and Cheese

First Baptist Church of Halifax

From the kitchen of Frankie Young

“To keep cholesterol low use tomatoes instead of milk and eggs. Use fat-free

cheese for fewer calories.”

8 ounces elbow macaroni

141⁄2 ounces tomatoes

2 cups non-fat cheddar cheese, shredded

1 tablespoon sugar

3 cups broccoli, steamed, fresh

Preheat oven to 350o. Cook macaroni according to directions on package. Drain and

mix other ingredients. Pour in baking dish and cook for 30 minutes. Serve with steamed

broccoli. Yields 6 helpings (11⁄2 cup each).

Calories 258, Fat 1 g, % Calories from Fat 4, % Calories from Saturated Fat 1, Sodium 297 mg

Macaroni Pie

First Baptist Church of Severn

From the kitchen of Carol Blount

1⁄2 pound fat-free cheese, shredded

1 can reduced fat and sodium cream of mushroom soup

1 box macaroni, cooked, no salt added

1 medium onion, chopped

1⁄4 cup pimentos

1⁄2 cup lite mayonnaise

11⁄2 tablespoons low-fat margarine

20 ounces frozen broccoli, chopped, (2 boxes)

1⁄4 cup cracker crumbs, low-fat, low-salt

Preheat oven to 350o. In a large bowl, mix cheese, cream of mushroom soup,

macaroni, onion, pimentos, mayonnaise, margarine, and broccoli. Pour into a casserole

dish. Sprinkle cracker crumbs on top. Bake for 30 minutes. Yields 6 helpings (1/6

of pie).

Calories 370, Fat 12 g, % Calories from Fat 29, % Calories from Saturated Fat 6, Sodium 487 mg

94
Spaghetti Salad

London Baptist Church

From the kitchen of Mary Ella Brown

3 quarts water

1

/8 teaspoon salt

1 box spaghetti, 8 ounces

1 large tomato, cut into chunks

1 large cucumber

1 medium onion

3⁄4 cup fat free Italian dressing

Bring 3 quarts of water and teaspoon salt to a rapid boil. Add spaghetti. Boil

uncovered until tender. Drain, let cool. Combine in a mixing bowl, tomato, cucumber,

and onion. Add spaghetti. Stir with a fork until combined. Add fat-free Italian

dressing. Serve immediately. Yields 4 helpings (11⁄2 cup each).

Calories 303, Fat 1 g, % Calories from Fat 4, % Calories from Saturated Fat 1, Sodium 458 mg

Spinach Omelet

Mt. Pilgrim Missionary Baptist Church

From the kitchen of Billy J. Savage

“Ingredients are easy to find for this recipe, and other vegetables can be added.

It is also low in fat, cholesterol, and sodium.”

1 teaspoon canola oil 1 clove minced garlic

2 tablespoons chicken broth, 4 tablespoons non-fat grated Parmesan

low sodium cheese topping

21⁄2 cups frozen chopped spinach 5 cartons egg substitute

1⁄4 teaspoon lite salt 2 tablespoons water

1⁄2 teaspoon black pepper 1 teaspoon low-fat, unsalted margarine

Combine oil, broth and spinach, cook until spinach is thawed. Stir in half of salt and

pepper. Add garlic. Simmer 20 minutes. Stir in Parmesan cheese. Simmer and set

aside. Combine egg substitute and water, add remaining salt and pepper and beat lightly.

Heat margarine in skillet until hot enough to sizzle a drop of water, then pour in egg

mixture all at once. With a fork, lift cooked portions of egg mixture at the edges so

uncooked portions flow underneath. Slide pan back and forth rapidly, to keep mixture

in motion to avoid sticking. When mixture no longer flows freely and is set properly, it is

moist and creamy on top. Flip onto plate or platter and spread spinach mixture over

surface of omelet. Fold in half, cut and serve. Yields 4 helpings (1⁄4 omelet each).

Calories 126, Fat 2, % Calories from Fat 13, % Calories from Saturated Fat 2, Sodium 424 mg

95
Spinach Lasagna with Vegetables

Mt. Hebron AME Zion Church

From the kitchen of Diana Oliver

“I wanted to try something different. One day I used spinach, instead of meat.

The next time, I added peas.”

1 box of lasagna noodles (9 noodles)

2 cups spinach (frozen or fresh), well

drained and patted dry

1⁄2 cup peas (frozen or canned)

2 teaspoon sugar (granulated)

1⁄4 cup celery, chopped

1⁄4 cup onion, chopped

1⁄2 cup mozzarella cheese

1⁄2 cup low fat spaghetti sauce

Preheat oven to 350o. Cook lasagna noodles according to directions on box. Cook

spinach, peas, celery and onions on stove top until vegetables are soft, add sugar. In a

glass pan or casserole dish, layer lasagna noodles and spinach mixture. Top with

mozzarella cheese and sauce. Continue the above until you reach your third layer.

Spread sauce over top layer, and bake for 45 minutes. Yields 6 helpings (1 cup each).

Calories 184, Fat 3 g, % Calories from Fat 15, % Calories from Satiated Fat 6, Sodium 217 mg

Rice and Mushrooms

Freewill Independent Church

From the kitchen of Ann Taylor

4 slices turkey bacon

2 scallions, chopped

1 medium onion, sliced

1⁄2 cup total green, red, and yellow peppers

1 cup mushrooms, sliced

1 tablespoon margarine

2 cups cooked rice

1 tablespoon Old Bay seasoning

Paprika and thyme to taste

Cook bacon until crispy. In a pan, saute scallions, onion, peppers, and mushrooms in

margarine. Add 1 cup rice, 1⁄2 tablespoon Old Bay seasoning, and paprika. Stir slowly

until well mixed. Then add the other 1 cup rice and the rest of the Old Bay seasoning.

Add more paprika and thyme to taste. Crumble bacon and stir gently until heated

throughly. Yields 4 helpings (1 cup each).

Calories 186, Fat 6 g, % Calories from Fat 28, % Calories from Saturated Fat 7, Sodium 426 mg

96
Vegetable Pizza

Simmons Grove Missionary Baptist Church

From the kitchen of Anna White

1⁄2 cup lite mayonnaise

4 ounces non-fat cream cheese

4 ounces non-fat sour cream

1⁄2 package ranch salad dressing, dry mix

1 cup carrots, chopped

1 cup broccoli, chopped

1 cup cauliflower, chopped

1 cup cucumber, sliced

1⁄2 cup spring green onions

1 cup reduced fat shredded mozzarella cheese

1⁄2 cup mushrooms

1 loaf frozen bread dough (thawed) or one 14” pizza crust

Preheat oven to 350o. Take thawed bread dough, spread on a 9 x 12 cookie sheet.

Bake until brown. Mix together mayonnaise, cream cheese, sour cream, and ranch

dressing. Spread over dough, then place on vegetables and sprinkle with cheese. Note:

place green onions and cucumbers on pizza last. Keep in refrigerator until ready to

cook. Bake for approximately 4 minutes or until cheese starts to turn brown. Yields 8

helpings (1/8 of pie).

Calories 230, Fat 8 g, % Calories from Fat 30, % Calories from Saturated Fat 9, Sodium 376 mg

97
Galatians 5:22

But the fruit of the Spirit is love, joy, peace, long suffering,

gentleness, goodness, faith, meekness, temperance: against such

there is no law.

by Rev. Gregory, New Calvary Baptist Church
The Lord is my shephard, I shall not want.

(23 Psalm)

Favorite Scripture of Mrs. Rosa White,

93 years old,

Galilee Missionary Baptist Church

99
I greet you with Jesus’ joy. It is indeed an exciting and

challenging time to be alive. Let us be mindful throughout

this year that God has called us to do a special work

according to his plan for our lives. He has graciously

granted us knowledge, skills, talents, finances and

education to get the job done. But there is another

resource many of us take for granted; our body, which,

according to I Corinthians 6:19 is the “Temple of the

Lord.”

How exhilarating it is to know that God lives in us. How

awesome to know that His temple, our body, has been

fearfully and wonderfully made, and that we have been

tenderly and lovingly woven together (Psalm 139:13-14),

and that God, Himself, called His creation of us

good (Genesis 1:31).

Just as we are to be good stewards of our talents, our

finances and other resources, we must become good

stewards of our bodies. As Christians, we should be

setting the example of healthful living.

Let us commit to making wise and healthy choices about

what we eat, get proper rest, and maintain a sensible

exercise program. God bless you.

In the Mighty Name of Jesus,

Pastor Jeffers, Macedonia AME Church
Apple Crisp

Macedonia AME Church

From the kitchen of Elizabeth Woodley

4 cups sliced tart apples

2

/3 cups packed brown sugar

1⁄2 cup all purpose flour

1⁄2 cup oats

3⁄4 teaspoon ground cinnamon

3⁄4 teaspoon ground nutmeg

1

/3 cup low-fat margarine

Cooking Spray

Preheat oven to 375°. Arrange apples in a square pan sprayed with cooking spray.

Mix remaining ingredients and sprinkle over apples. Bake until topping is golden brown

and apples are tender, approximately 30 minutes. Yields 8 helpings (1⁄2 cup each).

Calories 192, Fat 4 g , % Calories from Fat 21, % Calories from Saturated Fat 4, Sodium 99 mg

Apple Fantasia

Little Wheel of Hope Missionary Baptist Church

From the kitchen of Colene Stanley

This is “a fast and healthy dessert.”

4 medium apples, unpeeled

1 tablespoon honey

2

/3 cup dates, chopped

1 tablespoon lemon juice

1 cup non-fat yogurt, plain

1⁄4 cup chopped nuts

Mint sprigs (for garnish)

Core and dice apples and place in a medium bowl. Add honey, dates, and lemon juice.

Toss well to distribute honey evenly. Mix in yogurt. Spoon into dessert dishes, and

sprinkle with chopped nuts. Garnish with fresh mint sprigs. Yields 4 helpings (1⁄2 cup

each).

Calories 263, Fat 5 g, % Calories from Fat 18, % Calories from Saturated Fat 2, Sodium 50 mg

101
Apple Strider

4 cups fresh apples, sliced

1⁄2 cup 100% apple juice

1 cup yellow cake mix

1⁄2 stick lite margarine

2 teaspoon sugar

New Community Church of God

From the kitchen of Sandra Reid

Preheat oven to 375°. Pour the apples and juice into a 9” x 13” casserole dish. Spread

the cake mix over the apples evenly. Melt the margarine and spread it over the cake mix

and apples. Bake until crispy and brown, approximately 30 minutes. Yields 6 helpings

(1/6 of cake).

Calories 174, Fat 6 g, % Calories from Fat 30, % Calories from Saturated Fat 6, Sodium 227 mg

Light Apple Cobbler

New Light Missionary Baptist Church

From the kitchen of Marietta Pierce

Non-stick Cooking Spray

6 cups apples, peeled and chopped

1⁄2 cup brown sugar, packed

1 tablespoon cornstarch

11⁄2 teaspoons cinnamon

1⁄4 teaspoon nutmeg

1 cup flour

1⁄2 cup sugar

1 teaspoon baking powder

1 egg, beaten

1⁄2 teaspoon vanilla

2 tablespoons oil

Preheat oven to 350°, and spray a 9” baking dish with cooking spray. In a medium

bowl, mix apples with brown sugar, cornstarch, cinnamon, and nutmeg. Place this

mixture in baking dish. In another bowl combine flour, sugar, and baking powder. Add

egg and vanilla stirring until well-distributed. Dribble in the oil and mix with a spoon until

crumbly. Put this flour mixture on top of the apples and lightly press into the apples.

Bake, uncovered for 40 minutes.

Yields 12 helpings (1⁄2 cup each).

Calories 166, Fat 3 g, % Calories from Fat 16, % Calories from Saturated Fat 3, Sodium 41 mg

102
Spiced Apples

New Light Missionary Baptist Church

From the kitchen of Titia R. Boone

“I really love apples and wanted to fix them a fast and different way.”

6 whole medium tart apples, peeled and chopped

1⁄4 cup sugar

1⁄4 teaspoon cloves

1⁄4 teaspoon cinnamon

1⁄4 teaspoon nutmeg

Mix all ingredients together in small sauce pan. Cook on medium heat for 15 minutes or

until done. Do not overcook. Let cool, and top with lite whipped cream or low-fat ice

cream of your choice (optional). Yields 6 helpings (1⁄2 cup each).

Calories 66, Fat 0 g, % Calories from Fat 3, % Calories from Saturated Fat 1, Sodium 0 mg

Fresh Apple Cake

2 tablespoons vegetable oil

11⁄2 cups applesauce

3 cups flour

2 cups sugar

1 teaspoon salt

2 teaspoons cinnamon

2 eggs

2 egg whites

2 tablespoons vanilla flavoring

31⁄2 cups apples, diced

1 cup black walnuts

Galilee Missionary Baptist Church

From the kitchen of Alice Ferebee

Preheat oven to 325°. In a large bowl combine oil, applesauce, flour, sugar, salt,

cinnamon, eggs, egg white, vanilla, apples, and nuts. Mix with a large spoon or with

hands. (Note: Do not use an electric mixer.) Pour mixture into a tube pan. Bake for

1% hours. Yields 10 helpings (1/10 of cake).

Calories 458, Fat 12 g, % Calories from Fat 23, % Calories from Saturated Fat 3, Sodium 260 mg

103
Honey -N- Applesauce Cake

New Calvary Baptist Church

From the kitchen of Catherine Turner

“This recipe was inspired because of my love for applesauce cake, but my desire

to fix it in a way that would be enjoyable as a favorite dessert without too much

sugar.”

11⁄2 cups all purpose flour 4 egg whites

1 cup wheat flour 11⁄2 cups unsweetened applesauce

1 cup brown sugar 1⁄2 cup vegetable oil

1 teaspoon baking powder 1⁄2 cup honey

1 teaspoon baking soda 11⁄2 cups Apple Raisin Crisp Cereal,

3⁄4 teaspoon cinnamon crushed

1⁄2 teaspoon cloves 3⁄4 cup raisins

1⁄2 teaspoon allspice 1⁄4 cup pecans

Preheat oven to 350°. In a large bowl, mix all dry ingredients together. In a small bowl

separate egg whites from yolk. Beat egg whites until slightly foamy; set aside. Put

applesauce in bowl with dry mixture. Add beaten egg whites, vegetable oil, and honey.

Stir well. Add cereal, raisins, and pecans to the batter. Note: The cereal gives the

cake a somewhat nutty texture instead of using nuts which might be greasy. Stir well.

Pour mixture into a baking pan. Bake for approximately 40 minutes. Yields 8 helpings

(1 slice each).

Calories 560, Fat 17 g, % Calories from Fat 27, % Calories from Saturated Fat 4, Sodium 326 mg

Banana Split Cake

St. James AME Zion Church

From the kitchen of Janice Wilson

2 small packages sugar-free

instant vanilla pudding -

prepared with skim milk

2 cups low-fat graham cracker

crumbs

2 tablespoons margarine

6 medium bananas

3 cups pineapple tidbits packed in

own juice, drained

8 ounces lite whipped cream

topping

1⁄2 cup cherries

1 tablespoon pecans (optional)

Prepare pudding according to directions on package, using skim milk. Mix graham

cracker crumbs with margarine. Press into bottom of a 9” x 13” pan. Add pudding on

top of crust. Slice bananas on top of pudding. Add pineapple and cover with lite

whipped cream topping. Add cherries and pecans on top. Yields 12 helpings (1 cup

each).

Calories 264, Fat 7 g, % Calories from Fat 23, % Calories from Saturated Fat 10, Sodium 371 mg

104
Banana Layer Cake with Pineapple Topping

Little Wheel of Hope Missionary Baptist Church

From the kitchen of Colene Stanley

“A rich banana taste in the cake batter. It’s delicious!”

3 egg whiter

1 teaspoon vanilla

Cooking Spray

Cake:

21⁄2 cups sifted all purpose flour

3⁄4 cup sugar

11⁄2 teaspoons baking powder

1⁄2 teaspoon baking soda

1⁄4 cup vegetable oil

1 egg yolk

2 cups bananas, mashed and ripe

(4 medium bananas)

Topping:

2 cups, crushed pineapple packed

in water, drained

1⁄4 cup honey

1 cup plain non-fat yogurt

Preheat oven to 375°. Sift together flour, sugar, baking powder, and baking soda into a

large bowl and set aside. Beat vegetable oil, egg yolk and 1 cup mashed banana

together, for approximately 2 minutes at medium speed. Scrape the bowl down. Next

add flour mixture to make batter. Add remaining banana and vanilla and beat one

minute. In separate bowl, beat egg whites to form soft peaks and fold into batter. Bake

in three 8 inch round layer pans coated with cooking spray and dusted with 1 tablespoon

flour. Bake until cake springs back when lightly touched. Remove from oven and cool

completely. To make topping combine pineapple and honey, then fold in yogurt. Stack

the layers together with topping between and on top of them. Yields 8 helpings (1/8 of

cake).

Calories 411, Fat 8 g, % Calories from Fat 18, % Calories from Saturated Fat 3, Sodium 216 mg

Instant Banana Pudding

Bethlehem Baptist Church

From the kitchen of Virginia Lassiter

“This recipe requires no cooking, only a blender, bowl and the refrigerator”.

3 cups 1% low-fat milk

2 small packages instant vanilla

pudding, sugar-free

2 cups lite whipped topping

36 vanilla wafers

8 medium bananas

1 container non-fat sour cream

Pour milk into a large bowl. Add sour cream, half of the cool whip and both packages

of instant pudding. Blend all ingredients until thickened. Layer vanilla wafers, bananas,

and pudding. This usually makes 2-3 layers depending on size of container. Top final

layer with remainder of cool whip and crumble a few cookies on top of cool whip. Put

in refrigerator to chill. This recipe is better if it sits overnight. Yields 8 helpings (1 cup

each).

Calories 302, Fat 7 g, % Calories from Fat 19, % Calories from Saturated Fat 10, Sodium 431 mg

105
Blueberry Dessert

New Light Missionary Baptist Church

From the kitchen of Nora J. Nichols

1 large package (2.1 ounces) non-fat, no sugar vanilla pudding

3 cups skim milk

3 cups fresh or frozen blueberries

1 can (16 ounces) blueberry pie filling

8 graham crackers

1 large container lite whipped cream topping (2 cups)

Prepare pudding by package directions using skim milk. Mix together blueberries and

pie filling. Place one layer of graham crackers in a 9 x 13 dish. Top crackers with

vanilla pudding, then blueberry mixture. Continue to layer ingredients in this order,

ending with blueberries. Top with lite whipped cream topping and chill in refrigerator.

Yields 6 helpings (1⁄2 cup each).

Calories 255, Fat 4 g, % Calories from Fat 15, % Calories from Saturated Fat 10, Sodium 332 mg

Peach Cobbler

New Light Missionary Baptist Church

From the kitchen of William Spears

1 can sliced peaches, packed in juice (29 ounces)

1 cup self rising flour

1⁄2 cup sugar

1 cup skim milk

2 teaspoons vanilla flavoring

1 pinch nutmeg

1 pinch cinnamon

1 tablespoon margarine

Preheat oven to 350°. In a large bowl, mix flour, sugar, milk, nutmeg, vanilla flavoring,

and cinnamon. Place margarine in 9” x 13” glass baking dish. Melt margarine in oven.

Pour mixture into baking dish, drop peaches into mixture. Add liquid from peaches.

Bake for 25 or 30 minutes. Yields 6 helpings (1⁄2 cup each).

Calories 210, Fat 2 g, % Calories from Fat 10, % Calories from Saturated Fat 3, Sodium 317 mg

106
Pineapple Graham Cracker Loaf

New Calvary Baptist Church

From the kitchen of Doris Baker

“Our love for sweets” inspired this recipe. “Something sweet, but it is low in

calories and fat. It’s good too.”

Cooking Spray

2 cups graham cracker crumbs

11⁄2 teaspoon baking powder

1⁄2 teaspoon baking soda

1⁄4 cup brown sugar

1⁄4 cup low-fat margarine, softened

1⁄2 cup crushed pineapple,

packed in own juice, drained

3⁄4 cup 100% pineapple juice,

unsweetened

1 egg white slightly beaten

16 pineapple slices, canned in own

juice

2 cups non-fat vanilla yogurt

Preheat oven to 350°. Spray bottom of small loaf pan with cooking spray. Mix graham

cracker crumbs, baking powder, baking soda, and brown sugar. Stir well. Add

softened margarine, and mix until crumbly. Stir in crushed pineapple, pineapple juice,

and egg white. Stir until all ingredients are well mixed. Pour into loaf pan. Bake

approximately 55 minutes or until toothpick, when inserted in the middle comes out

clean. Serve with 1⁄4 cup vanilla yogurt and 2 pineapple rings. Yields 8 helpings (1/8

loaf, 2 pineapple rings, 1⁄4 cup yogurt).

Calories 262, Fat 5 g, % Calories from Fat 18, % Calories from Saturated Fat 4, Sodium 403 mg

Punch Bowl Cake

New Light Missionary Baptist Church

From the kitchen of Margie Godfrey

1 large box (6 ounces) instant vanilla pudding mix

3 cups skim milk

1 Angel food cake

11⁄2 cups fresh or frozen, unsweetened blueberries

11⁄2 cups crushed pineapple, in own juice, drained

2 cups banana, sliced

11⁄2 cups fresh or frozen, unsweetened strawberries

1 large container lite whipped creamed topping (4 cups)

1⁄4 cup flaked coconut to garnish

Prepare vanilla pudding using skim milk. In a large bowl crumble half of angel food

cake. Add half of the prepared pudding and half of the blueberries. Continue to layer

with remaining cake, pudding, blueberries, pineapple, bananas, and strawberries.

Spread with the lite whipped cream topping on top and sprinkle with coconut. Chill for

at least 1 hour before serving. Tastes better if chilled overnight. Yields 10 helpings (1/

10 of cake).

Calories 415, Fat 6 g, % Calories from Fat 12, % Calories from Saturated Fat 9, Sodium 327 mg

107
Quick Low-fat Dessert

First Baptist Church of Halifax

From the kitchen of Cora Johnson

1 medium angel food cake

2 cups frozen sherbet

8 cups fresh strawberries

Slice cake in half horizontally. Spread sherbet on bottom half of cake. On top of

sherbet add 1⁄2 of strawberries, sliced. Place top half of cake on top of sherbet. Cover

cake with rest of strawberries. Yields 8 helpings (1/8 cake and 1⁄2 cup sherbet).

Calories 303, Fat 2 g, % Calories from Fat 6, % Calories from Saturated Fat 3, Sodium 411 mg

Strawberry Pie

Ironhill Highway Pentecostal Church of Christ

From the kitchen of Leola Hawkins

3⁄4 cup sugar

1 cup water

1 tablespoon lemon juice

2 tablespoons cornstarch

4 cups strawberries, sliced

1 package sugar free strawberry flavored gelatin

1 whole 9 inch pie crust

In a sauce pan mix sugar, water, lemon juice and corn starch. Cook until thickened. Let

cool. Add gelatin. Line a cooked pie shell with half of the strawberries, pour mixture

over the berries. Top with remaining strawberries. Refrigerate until congealed. Yields 8

helpings (1/8 pie).

Calories 225, Fat 5 g, % Calories from Fat 22, % Calories from Saturated Fat 5, Sodium 132 mg

108
One Cup Cobbler

109

Mt. Carmel Missionary Baptist Church

From the kitchen of Essie M. Hinton

“You may use any fruit. - It’s very good.”

Cooking Spray

2 teaspoons margarine

1 cup self-rising flour

2

/3 cup sugar

1 cup skim milk

2 cups cooked fruit with juice

11/3 cups low-fat ice cream

Preheat oven to 350°. Spray a 6” x 6” x 2” pan with cooking spray generously and put

in oven with 2 teaspoons margarine. In a bowl mix sugar, flour, and skim milk until

smooth. Pour batter on top of heated margarine. Pour hot fruit on top of batter. Bake

for 20 minutes or until dough is done. Serve with 1/3 cup low-fat ice cream. Yields 4

helpings (1 cup each). Recipe may be doubled.

Calories 400, Fat 6 g, % Calories from Fat 13, % Calories from Saturated Fat 6, Sodium 99 mg

Sweet Potato Pies

New Light Missionary Baptist Church

From the kitchen of William L. Spears

5 cups sweet potatoes 1 teaspoon vanilla flavor

1 cup fat-free sour cream 1 teaspoon cinnamon

1 cup sugar 1 teaspoon allspice

4 egg whites 2 frozen pie shells (9” unbaked)

2 whole eggs 11⁄2 cups 100% orange juice

1 small package vanilla instant pudding

Preheat oven to 350°. Defrost pie shells. Wash potatoes, place in medium size pot with

cold water. Boil about 30 minutes or until tender. Remove potatoes from boiling water,

place in cold water in sink. When cool, peel potatoes and place in large bowl with sour

cream and mash with a potato masher. Add sugar, egg whites, eggs, pudding mix,

vanilla, cinnamon, and allspice. Mash. Add orange juice and stir with a large spoon.

Put into two unbaked pie shells. Bake for 35 to 40 minutes. Yields 12 helpings (1/6

of pie).

Calories 362, Fat 8 g, % Calories from Fat 20, % Calories from Saturated Fat 5, Sodium 315 mg
John 3:2

Beloved,

I pray that you may prosper in all things and be in health, just as

your soul prospers.

by: Rev. Johnson, First Baptist Church of Halifax
Guide To Modifying Recipes

Choosing Fruits and Vegetables High in

Vitamin A, Vitamin C, and Fiber

Fresh Fruit and Vegetable Buying Guide

Vegetable Cooking Chart

Helpful Hints: Using and Storing Fresh Fruits

Helpful Hints: Using and Storing Fresh

Vegetables

Matthew 15:11

Not that which goeth into the mouth that defileth the man; but that which cometh out of the

mouth, this defileth the man.

by Rev. Johnson, First aptist Church of Halifax

111
Lord,

We thank you for the nutritional guidance given to us in the

scripture - Genesis’ 1:28, Genesis 2:8,9 and 16. Today, a

vast majority of the guidelines advocated by nutritionists

are consistent with the scripture laws which You created to

keep man healthy. According to Your word, we understand

that our - natural diet should consist of lots of fruits, grains

and vegetables. Numbers 11:5 refers to “The cucumbers,

and the melons, and the leeks, and the onions, and the

garlic.”

Lord,

Help, us to glean some practical truths by making wise

choices in our daily eating habits. In Jesus’ name we pray.

Amen

by Rev. Willis, New Community Church of God
MAKING YOUR WAY

TO 5 A DAY

A GUIDE TO MODIFYING

RECIPES

Making your way to 5 a Day can begin with modifying some of your

recipes. There are many ways to make healthy changes in your recipes,

while keeping them tasty. This can be easy using the following steps.

Step #1

Increase fruit or vegetables in the recipe so each helping has one

serving of fruit or vegetable.

Step #2

Reduce the fat in recipes so each helping is low in total fat and low in

saturated fat.

Step #3

Add less salt and lower salt foods in recipes.

Step #4

Add less sugar in your recipes.

Take your recipe through the following four steps and you will be on

your way towards making a 5 a Day recipe. The first time you may

choose to use just one or two of the above steps. Then try your modified recipe and see how it tastes. The next time you fix it, modify it

further, and continue until all four steps are used in a single recipe. This

way you will be more likely to make changes that work best for you,

while still having a great tasting recipe.

113
STEP #1:

ADDING FRUITS & VEGETABLES TO RECIPES

The first step towards making a 5 a Day recipe is to include enough fruit

or vegetables in the recipe so each helping contains some fruit or

vegetables.

To increase the fruits in a recipe:

For baked items:

1. Add 1/2 cup of extra bananas to banana bread.

2. Add 1/2 cup of blueberries, raspberries, or blackberries to

muffins.

3. Add 1/2 cup of extra apples to an apple crisp.

4. Use stewed, pureed prunes or applesauce as a substitute for

oil or shortening in baked goods.

5. Use fruit juice instead of water in baked items such as fruit

muffins.

6. Add dried fruits to recipes.

Other ways to increase fruit in recipes:

1. Add 1/2 cup of fruit (bananas, strawberries, peaches) to 1

cup of yogurt. Mix in blender to make a fruit smoothie.

2. Add 3/4 cup of fruit juice (orange, grapefruit, grape) to 3/4

cup of seltzer water for a light and fizzy drink.

3. Add 1/2 cup of pineapple to pizza.

4. Add fruit to cereal, french toast, and desserts like pies

and cake.

5. Add fruits to pancake and waffle recipes.

6. Use fruits, pureed in a blender for spreads and toppings.

To increase the vegetables in a recipe:

1. Use 1 cup of vegetables for pizza toppings - such as:

broccoli mushrooms

spinach onions

squash tomatoes

114
2. Add extra vegetables to casseroles, soups, or stews - for

example, add broccoli to chicken and rice casserole.

3. Add different vegetables to sandwiches - such as grated

carrot, lettuce, tomato slices, cucumber, onions, green peppers, alfalfa sprouts.

4. Add 1/2 cup grated carrots to muffins.

Step #2: REDUCING THE FAT IN RECIPES

The next step in making a 5 a Day recipe is to reduce the fat. Each

helping should be low in total fat and low in saturated fat.

To lower the fat in your recipes:

For baked items:

In baked goods, use reduced amounts of fat by going down

one size in the measuring cup called for. Example, if recipe

calls for 1 cup, use 3⁄4 cup; if recipe calls for 3⁄4 cup, use 2/3 cup,

if recipe calls for 2/3 cup, use 1⁄2 cup; if recipe calls for 1⁄2 cup,

use 1⁄4 cup. Or in baking, substitute applesauce or pureed or

stewed prunes for half the added fat called for in the recipe.

For example, if recipe calls for 1 cup oil, use 1⁄2 cup applesauce

and 1⁄2 cup oil.

Other ways to reduce the fat in recipes:

1. Reduce added fat in recipes using the following guide:

Guide For Reducing Added Fat in Recipes

If recipe calls for this much Use this amount or less

oil, margarine, butter, (depending on the recipe

shortening and your taste)

2 cups 1

1

/3 cups

11⁄2 cups 1 cup

1 cup 2

/3 cup

115
3⁄4 cup 1⁄2 cup

2

/3 cup 1⁄2 cup (or less)

1⁄2 cup 1

/3 cup

3 tablespoons 2 tablespoons

1 tablespoon 2 teaspoons

To lower the fat in your recipes (continued):

2. Substitute low-fat or non-fat varieties of products when

possible.

Substitution List For Your Recipes

WHEN YOUR RECIPE

CALLS FOR: USE:

Butter, Crisco, Shortening, Lard Margarine or Vegetable oil and reduce

the amount used (see “Guide for Reducing

Added Fat in Recipes”)

1 cup whole milk 1 cup skim or 1% milk

1 cup nonfat powdered milk prepared

1 cup evaporated skim milk

1 cup mayonnaise or

salad dressing

1⁄2 cup reduced fat mayonnaise or salad

dressing

1 cup non-fat mayonnaise or salad dressing

1⁄2 cup plain low-fat or non-fat yogurt and 1⁄2

cup low-fat mayonnaise or salad dressing

1 cup low-fat cottage cheese, blended

1 cup fat free ranch dressing

1 cup sour cream 1 cup reduced fat or nonfat sour cream

1 cup lowfat or nonfat plain yogurt (add 1

tsp. cornstarch for heated dishes)

1 cup lowfat cottage cheese, blended

116
1 ounce cream cheese

1 cup heavy cream/

whipping cream

2 eggs

1 ounce cheese

chocolate (1 square)

1 piece fatback, neck bone,

ham hocks, bacon

4 ounces hamburger, ham,

bologna, heavily marbled meats,

organ meats

oil for deep fat frying

1 cup nuts

1 can cream soup

1 ounce reduced fat or nonfat cream

cheese

1 ounce lowfat or nonfat plain yogurt

drained, (to drain, start with 2 ounce

yogurt and let drain through cheesecloth

overnight to make 1 ounce)

1 cup evaporated skim milk, whipped

1 cup lite whipped cream topping

1 whole egg + 2 egg whites

4 egg whites

1⁄2 cup egg substitute

1 ounce lowfat mozzarella cheese

1 ounce reduced fat or nonfat cheese

1 ounce part skim mozzarella or ricotta

cheese

1⁄2 the amount of cheese called for in

recipe

4 Tablespoons cocoa

1 piece skinless chicken thigh

1 piece turkey thigh

1 ounce lean ham

1 piece turkey bacon

1 piece reduced fat bacon

4 ounces lean ground turkey

4 ounces beef - loin, round, chuck

4 ounces pork - tenderloin, leg, shoulder

lowfat cooking spray to stir fry or saute

1⁄2 the amount or less, or leave out

altogether

1 cup raw oatmeal in toppings

1 can reduced fat cream soup

117
3. Use lowfat cooking methods.

• Steam, boil, bake, or microwave vegetables.

• Season vegetables with lemon juice, nonfat salad dressings,

herbs and spices or nonfat butter seasoning, rather than with

sauces, butter, or margarine.

• Try lemon juice on salads or use limited amounts of oil-based

salad dressing.

• Try whole-grain flours to enhance flavors of baked goods made

with lower fat ingredients.

• Choose lean cuts of meats.

• Remove skin and trim fat from meat before cooking.

• Limit deep-fat or pan frying. Instead, try some other flavorful

ways to cook, such as: stir frying (which requires only a few

teaspoons of oil), baking and broiling, using some of the shakeand-bake products to give meats a crisp coating when cooked in

the oven. Note: Don’t coat or bread foods before deep fat

frying, as this causes more fat to be absorbed.

• Roast, bake, broil, or simmer meat, poultry, or fish.

• Remove skin from poultry before cooking.

• Cook meat or poultry on a rack so the fat will drain off.

• Use a non-stick pan for cooking so added fat will be unnecessary.

• Chill meat or poultry broth until the fat becomes solid. Spoon off

the fat before using the broth.

• For last minute gravies, add ice cube to drippings and stir. Then,

remove the congealed fat before mixing with flour.

• Avoid fatty hamburger, hot dogs, luncheon meats, breaded and

prefried fish and organ meat, such as liver, heart, giblets,

spleen.

• Use a cooking oil spray, instead of butter to lightly coat pan when

sauteing.

• Substitute dry beans and peas for meats in mixed dishes.

118
Step #3 REDUCING SODIUM IN RECIPES

The next step is to reduce the sodium in your recipes. Most people get

a lot of their sodium from table salt, which is 40% sodium.

To reduce the salt in your recipes:

In most recipes salt is optional, so your recipe will turn out the same if

you leave it out altogether or reduce the amount called for in the recipe.

If you want to use some salt, add it to the food after you cook, but first

taste the unsalted dish. You may use less this way, especially when you

taste the foods first!

1. Reduce the amount of added salt in recipes to at most 1/5

teaspoon per helping of the recipe. For example, if a recipe

makes 5 helpings, use 1 teaspoon salt for the entire recipe.

2. Even if the recipe does not say salt is optional, you can

usually use half the amount the recipe calls for and still have

the food taste good. For example, if the recipe says 1 teaspoon, use 1⁄2 teaspoon.

3. Reduce the amount of foods high in salt found in your

recipe. Food labels lists the salt content of the food in

milligrams (mg) of sodium. Below are some commonly

used high salt foods used in recipes. Use less of these than

the amount called for in the recipe, but enough to maintain the

tasty flavor. Also, look for lower salt versions of these

products in the supermarket.

Use less of these high salt foods:

barbecue sauce

bouillon cubes and broth

cheese

cornbread mixes and biscuit mixes

pickles

119
Use less of these high salt foods (continued):

processed foods (mixes, packages, etc.)

relish

salt

seasoning salts (garlic salt, celery salt, prepackaged seasonings)

smoked ham and bacon

some canned vegetables

some cereals

some frozen vegetables

soups

soy sauce

4. Substitute lower salt foods for higher salt foods in your recipe.

The table below has some other suggestions for decreasing the

sodium in your diet:

Instead of this.... Use this....

1 tablespoon of salt 1⁄2 tablespoon of salt or unsalted seasoning

1 tablespoon of instant bouillon 1⁄2 tablespoon of instant bouillon or

1 tablespoon of low sodium bouillon

1 cup chicken broth 1 cup low sodium chicken broth

soy sauce low sodium soy sauce

canned vegetables fresh vegetables or use low sodium or no

salt added canned vegetables or low sodium

frozen vegetables

canned legumes (beans) & peas use dry beans and soak them in plain water

or frozen peas and beans

canned, frozen, or dried beef fresh beef, chicken, or turkey

instant oatmeal or grits regular oatmeal or grits

cheese low salt cheese

salted crackers unsalted or reduced sodium crackers

soup reduced sodium soups

120
Step #4 REDUCING SUGAR IN YOUR RECIPES

The final step is to reduce the amount of sugar in your recipe. Sugar

adds sweetness to our favorite foods, but it replaces some of the

vitamins or minerals that we need each day. It only adds “empty

calories.” Extra calories can cause weight gain. Eating sugar also can

cause tooth decay and cavities.

To reduce the amount of sugar in your recipe:

1. First, use added sugar in moderation in recipes. Look for the

added sugars in your recipe. Below is a table of commonly added

sugars and a guide to reducing added sugars in your recipe.

Commonly Added Sources of Sugar

brown sugar (light or dark)

corn syrup (light or dark)

granulated (white) sugar

honey

maple syrup

molasses

powdered sugar

Reduce these sources of sugar in recipes by a little (example: reduce

one-fourth or one-half of what recipe calls for. When you are accustomed to that taste, try reducing by another quarter.) Remember, however, that the texture of baked goods can be affected when you reduce

the sugar (they become heavier). The guide on the following page can

help you reduce the sugar without affecting the quality of your baked

goods.

121
Guide to Reducing Added Sugar in Baked Goods

If a recipe calls for: Use:

3 cups 2 cups and 2 tablespoons

2 1⁄2 cups 1 3⁄4 cups

2 cups 1

1

/3 cups

1 3⁄4 cups 1 1⁄4 cups

1 1⁄2 cups 1 cup

1 cup 2

/3 cup

3⁄4 cup 1⁄2 cup

1⁄2 cup 5 tablespoons

1⁄4 cup 3 tablespoons

2. Use less often, ingredients that are high in sugar, or substitute a

lower sugar ingredient for some of the high sugar ingredients. Use

sugar substitutes like Equal, Nutra Sweet, Sweet-n-Low, but remem

ber these products lose their sweetness when heated as in baking or

cooking.

When a recipe calls for: Use:

fruit canned in syrup fruit canned in own juice, or

canned in water

fruit drink, fruit beverage 100% fruit juice

or punch

cola or soda diet cola or diet soda

frozen fruit, sweetened frozen fruit, unsweetened

marshmallows half amount recipe called for

in recipe

regular gelatin sugar-free gelatin

122
regular pudding

regular jelly and jam

sugar-free pudding

sugar-free, low sugar or 100%

fruit jams and jellies

canned pie filling half pie filling and half fresh fruit

reduced calorie pie filling

Now that you have gone through the four steps towards making a 5 a

Day recipe, try preparing a recipe with some of the suggested changes.

If you are not pleased with the way it turns out, try again and make some

other choices. There are many different ways to modify recipes to

make them healthy. Some of the changes will work better for you and

your taste. Here’s an example of a recipe before and after it was

modified using these four steps. Compare the fat and sodium content of

the recipe before and then after modification.

Original Favorite Modified Favorite

Potato Casserole Potato Casserole

(Ingredients) (Ingredients)

2 pounds frozen hash brown 2 pounds frozen hash brown

potatoes (0 g fat) potatoes (0 g fat)

1/2 cup butter (92 g fat) Non-stick cooking spray (0 g fat)

1 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon salt

1/2 teaspoon pepper

2 tablespoons minced onion (0 g fat) 2 tablespoons minced onion (0 g fat)

1 can cream of chicken soup (18 g fat) 1 can lowfat cream of chicken soup (5 g fat)

1 pint sour cream (88 g fat) 1 pint nonfat sour cream (0 g fat)

2 cups cheddar cheese (75 g fat) 1 cup reduced fat cheddar cheese (0 g fat)

1/4 cup margarine (46 g fat) 2 teaspoons margarine (0 g fat)

2 cups corn flakes (0 g fat)

Yield: 10 helpings (1 cup each)

2 cups corn flakes (0 g fat)

Yield: 10 helpings (1 cup each)

Calories per helping: 404 Calories per helping: 159 calories

Fat, grams per helping: 37 g Fat, grams per helping: 3 g

Sodium per helping: 1283 mg Sodium per helping: 376 mg

123
FRUITS and VEGETABLES HIGH in VITAMIN A

and VITAMIN C

Many of the fruits and vegetables listed below have been used in various recipes found in

this cookbook. You may also like to try some of these fruits and vegetables in other

recipes using the How to Guide for 5 a Day.

All fruits and vegetables have vitamins, minerals, fiber and other substances which are

important to your health. Some fruits and vegetables are especially good sources of

vitamin A, vitamin C and fiber. Most fruits and vegetables are good sources of fiber.

Eating a variety of these everv day may help reduce your risk of heart disease and

certain cancers. Vegetables in the cabbage or mustard family are called cruciferous

because the flowers of these plants have 4 petals in the shape of a cross. They are an

important source of nutrients and fiber which may help to lower your risk of cancer.

Plan to eat cruciferous vegetables several times a week.

FRUITS

Vitamin A Vitamin C

Apricots Cantaloupe

Cantaloupe Cranberry juice

Mango Grapefruit/grapefruit juice

Peaches Honeydew melon

Kiwi

Mango

Orange/orange juice

Pineapple/pineapple juice

Strawberries

Watermelon

VEGETABLES

Vitamin A Vitamin C

Asparagus Asparagus

Bok choy (cruciferous) Bok choy (cruciferous)

Broccoli (cruciferous) Broccoli (cruciferous)

Carrots Brussels sprouts (cruciferous)

Greens (cruciferous)* Cabbage (cruciferous)

Pumpkin Cauliflower (cruciferous)

Red peppers, sweet & hot Greens (cruciferous)*

Romaine lettuce Green peppers

Spinach Potatoes

Sweet potatoes Red peppers, sweet & hot

Tomatoes/tomato juice Spinach

Winter squash Tomatoes/tomato juice

*Beet, mustard, Swiss chard, dandelion, collards, kale and turnip greens

124
FRESH FRUIT & VEGETABLE BUYING GUIDE

How many 5 a Day servings can I get from the fresh fruits and vegetables I buy?

Raw Food, Number of cups Number of 5 a Day

(Amount as Purchased)

FRUITS:

Blueberries, (1 pint) 2 cups

Blackberries/Raspberries, (1 pint) 2 cups

Cantaloupe, (1 melon)

Cherries, (22 pitted)

Cranberries, (1 pint)

Grapes, (16 each)

Pineapple, (1 whole)

VEGETABLES:

Asparagus, (17 medium stalks)

Beans, green, (20 each)

Beets, (5 each)

Broccoli, (1 bunch)

Brussels sprouts, (1.5 each)

Cabbage, (1 medium head)

Carrots, (3 medium)

Cauliflower, (1 medium head)

Celery, (6 medium stalks)

Corn, (1 medium Cobb)

Cucumber, (1 medium)

Eggplant, (1 plant)

Greens, (1 pound)

Collards, Kale, Mustard,

Spinach, Turnip

Leeks, (1 medium)

Lettuce, (1 medium head)

Mushrooms, (10 each)

Okra, (25 pods)

Onion, (1 medium)

Pepper, green/red, (2 medium)

Potatoes, (1 medium)

Sweet potatoes/Yams

White potatoes

Radish, (13 each)

Rutabaga, (1 medium)

Summer squash, (1 medium)

Tomatoes, (1 medium)

Turnip, (1 medium)

Zucchini squash, (1 medium)

5 1⁄2 cups

1 cup

2 cups

1⁄2 cup

3 cups

2 cups

1 cup

3 cups

7 cups

2 cups

12 1⁄2 cups

2 cups

5 1⁄2 cups

2 cups

1 cup

1 cup

7 cups

9 cups

1 cup

91⁄2 cups

21⁄2 cups

3 cups

1/2 cup

11⁄2 cups

1⁄2 cup

1 cup

1⁄2 cup

11⁄2 cups

11⁄2 cups

1⁄2 cup

1 cup

11⁄2 cups

Servings

4 servings

4 servings

11 servings

2 servings

4 servings

1 serving

6 servings

4 servings

2 servings

6 servings

14 servings

4 servings

25 servings

4 servings

11 servings

4 servings

2 servings

2 servings

14 servings

9 servings

2 servings

91⁄2 servings

5 servings

6 servings

1 serving

3 servings

1 serving

2 servings

1 serving

3 servings

3 servings

1 serving

2 cups

3 cups

125
Vegetable Cooking Chart

REMEMBER: Some vitamins like vitamin C are destroyed by cooking

vegetables too long. Here is a chart to help gauge cooking times when steaming or

microwaving vegetables to avoid overcooking.

Using the Vegetable Chart:

1) The times are for one pound of vegetables.

2) The times are in minutes.

3) A range of time is given because cooking times vary due to the age and

size of the vegetables. Vegetables are done when tender, but still crisp.

4) Steaming times begin when the water boils and creates steam.

Vegetable (1 pound)

Asparagus

Beans, green

Beans, lima

Beets (whole)

Broccoli (spears)

Broccoli (flowerets)

Brussels Sprouts

Cabbage (wedges)

Cabbage (shredded)

Carrots (whole)

Carrots (sliced/cut)

Cauliflower (whole)

Cauliflower (flowerets)

Corn (on cob)

Corn (cut)

Greens (kale/beet)

Mushrooms

Onions (whole)

Onions (pearl)

Peas, snow

Peppers, bell (sliced)

Potatoes (whole)

Potatoes (cut)

Spinach

Squash, summer (sliced)

Squash, winter (halves)

Tomatoes

Turnips/Rutabagas(whole)

Tumips/Rutabagas(cubed)

Zucchini

Cooking Time (in minutes):

Steam Microwave

8 to 10 4 to 6

5 to 15 6 to 12

10 to 20 8 to 12

40 to 60 14 to 18

8 to 15 6 to 7

5 to 6 4 to 5

6 to 12 7 to 8

6 to 9 10 to 12

5 to 8 8 to 10

10 to 15 8 to 10

4 to 5 4 to 7

15 to 20 6 to 7

6 to 10 3 to 4

6 to 10 3 to 4 each

4 to 6 2 per cup

4 to 6 8 to 10

4 to 5 3 to 4

20 to 25 6 to 10

15 to 20 5 to 7

2 to 3 2 to 3

2 to 4 2 to 4

12 to 30 6 to 8

10 to 12 8 to 10

5 to 6 3 to 4

5 to 10 3 to 6

15 to 40 6 to 10

2 to 3 3 to 4

20 to 25 9 to 12

12 to 15 6 to 8

5 to 10 3 to 6

Source: Weber, Louis. The Complete Step by Step Cooking Class Cookbook.

Publications International, LTD. Canada 1994.

126
Helpful Hints: Using and Storing Fresh Fruits

STORING FRUlTS:

All fruits can be stored at room temperature until they ripen.

When ripe, eat or refrigerate. Proper storage helps preserve a

fruit’s nutrients. Fruits will ripen faster inside a brown paper

bag. Avoid storing fruits that have been cut, since air exposure

can destroy nutrients. If you do need to store cut fruits, wrap

tightly or put in a tightly sealed container.

• Always chill juices before adding to beverage recipes.

• One lemon yields about 1/4 cup juice; one orange yields about 1/3

cup juice. This is helpful in making fresh orange juice or lemonade!

• Lemon juice rubbed on fish before cooking will enhance the flavor

and help maintain a good color.

• Thaw frozen orange juice right in the container. Remove the top

metal lid. Place the opened container in the microwave and heat

on high power 30 seconds for 6 ounces and 45 seconds for 12

ounces.

• Bananas that have darkened can be peeled and frozen in a plastic

container until it is time to bake banana bread.

127
Helpful Hints: Using and Storing Fresh Vegetables

STORING VEGETABLES:

Fresh vegetables are available year round. Again, proper

storage helps preserve a vegetable’s nutrients. Avoid storing

cut up vegetables.

Store most vegetables in the refrigerator, including:

Fresh green beans Broccoli

Beets Cabbage

Corn (with husks) Cucumbers

Peppers Greens

Summer squash Turnips

Lettuce

Store these vegetables in a cool, dark, dry place*:

Potatoes Sweet potatoes

Winter squash Onions with skins

*Package them so air can flow around the vegetables.

Vegetables in General

• Avoid soaking vegetables after slicing; you will lose some of their

nutritional value.

• To dress up cooked vegetables, sprinkle them with toasted sesame

seeds, toasted chopped nuts, or slightly crushed seasoned croutons.

• When you are grilling your main dish, try grilling your vegetables,

too, for an easy no-mess side dish.

128
• Pour all leftover vegetables and water they are cooked in, into a

freezer container. When full, add low sodium tomato juice, season

ing, and have “vegetable soup” for lunch.

• Avoid overcooking and/or deep fat frying vegetables; this destroys

some of the vitamins and minerals.

Cauliflower and Cabbage

• To cut down on odors when cooking cabbage and cauliflower,

add a little vinegar to the cooking water.

• To keep cauliflower white while cooking, add a little milk to the

water.

Greens

• Lettuce keeps better if you store it in the refrigerator without

washing it first so that the leaves are dry. Wash the day you are

going to use.

• A leaf of lettuce dropped into the pot absorbs the grease from the

top of the soup. Remove the lettuce and throw it away.

• A cube of sugar added to water when cooking greens helps veg

etables retain their fresh color. Avoid adding baking soda to

vegetables because it destroys Vitamin C and some B vitamins.

Mushrooms

• Buy mushrooms before they “open”. When stems and caps are

attached snugly, mushrooms are truly fresh.

Onions

• To avoid tears when cutting onions, try cutting them under running

cold water or placing them in the freezer briefly before cutting.

• Onions added to roasts will help tenderize them naturally. They

contain an acid that works well to break down meats.

129
Potatoes

• To bake potatoes quickly, steam them for 10-15 minutes. Pierce

skin with a fork and then bake in a preheated oven.

• A little vinegar or lemon juice added to potatoes before draining

will make them extra white when mashed.

• Instant potatoes are a good thickener for stews.

Tomatoes

• To ripen tomatoes, put them in a brown paper bag in a dark pantry

and they will ripen overnight.

• Tomatoes added to roasts will help tenderize them naturally. They

contain an acid that works well to break down meats.

130
INDEX By Alphabetical Order Page A

Ambrosia 41

Apple Cabbage Slaw 41

Apple Carrot Casserole 71

Apple Crisp 101

Apple Fantasia 101

Apple Salad 42

Apple Strider 102 B

Baked Apples 5 1

Baked Beans 62

Baked Fish 90

Banana Bread 20

Banana Layer Cake with Pineapple Topping 105

Banana Split Cake 104

Bean Salad 35

Beef Stew 91

Blueberry Dessert 106

Broccoli Casserole 71

Broccoli Salad 36

Broiled Tomatoes 63 C

C and C Corn Muffins 20

Cabbage Casserole I (Mary Jones) 72

Cabbage Casserole II (Annie Debro) 72

Cabbage-Carrot Raisin Salad 36

Candied Just Right Turnips 62

Candied Sweet Potatoes 56

Candied Yams 56

Cheese Broccoli Italian Style 6 0

Cheese Tomato Flowers 63

Chicken and Vegetables 82

Chicken Casserole 82

Chicken Salad 81

Chicken Stew 83

Chicken Stir-fry 81

Chicken with Orange-Lemon Sauce 83

Chinese Style Vegetables 66

Citrus Cooler 27

Collards Supreme 58

Congealed Salad 42

Cornbread Casserole with Chicken 87

Corn Pudding 73

Corn Souffle 73

121
C (continued) Page

Country Style Mustard Greens 59

Creamy Carrots 61

Creamy Chicken and Vegetables. 8 7

Cucumber Dill Salad 3 7

Cucumbers in Cream 37 D

Deer Casserole 9 0

Delightful Chicken 84

Dot’s Chicken Stir-fry 84 E

Eat More Fruit 43

Eggplant Casserole 74 F

Fat Free Spinach Cheddar Squares 74

Five Fruit Salad 4 4

Five in One 100% Fruit Juice 2 7

Foye’s Corn Pudding 6 7

Fresh Apple Cake 103

Fresh Broccoli with Sour Cream Dressing 60

Fresh Fruit Salad 4 4

Fruit Appetizer 19

Fruit Drink 28

Fruit Punch I (Susan Pygatt) 28

Fruit Punch II (Frankie Young) 29

Fruit Salad 45 G

Gloria’s Mixed Greens 58

Golden Creamy Waldorf Salad 45

Grandaddy’s Vinegar Chicken 8 8

Green Rice 75 H

Hamburger and Macaroni Casserole 9 2

Hearty Soup 2 2

Herbed Squash 6 4

Honey-N-Applesauce Cake 104

Hot Spiced Apple Cider 31 I

Instant Banana Pudding 105

Irish or White Potato Casserole 75 J

Judah Vegetables 65

132
L Page

Lean Pork Chop Bake 9 2

Lemon Broccoli 61

Lettuce-Spinach Salad 38

Light Apple Cobbler 102

Low-fat Chicken Salad 8 6 M

Macaroni and Cheese 9 4

Macaroni Pie 9 4

Maple Ginger Bread 21

Mixed Vegetable Casserole 77

My Salad 38 N

Nutty Stuffed Celery 19 O

Old Fashioned Collard Greens 59

One Cup Cobbler 109

Oriental Salad 3 9

Oriental Chicken Vegetable Stir-fry 85

Oven Fried Chicken 85 P

Party Fruit Salad 46

Patricia Gladden’s Soup 23

Patty’s Fruit Salad 4 6

Peach Cobbler 106

Peach Congealed Salad 43

Pineapple Graham Cracke Loaf 107

Pineapple Juice Punch 29

Pork chop Casserole 93

Pork Chop Spanish Rice 93

Potato-Squash Casserole 76

Punch Bowl Cake 107 QQuick Fruit Salad 4 7

Quick Low-fat Dessert 108 R

Red Cabbage and Apples 5 2

Refrigerator Potato Rolls 2 2

Ribeye Stir Fry 91

Rice and Mushrooms 96

Rose Picket’s Vegetable Soup 23

Rosemary Chicken with Roasted Potatoes 86

133
S Page

Skinless Turkey Breast 88

Smoked Turkey and Greens with Cold Water Corn Bread 8 9

Spaghetti Salad 95

Spanish Rice 6 6

Sparkling Fruit Punch 3 0

Spiced Apples 103

Spicy Pressure Cabbage and Carrots 55

Spinach Omelet 95

Spinach Lasagna with Vegetables 96

Squash Casserole 7 6

Steamed Cabbage I (Francella B. Thurman) 53

Steamed Cabbage II (Magalene Wade) 5 2

Steamed Turnips and Cabbage 55

Stir-Fried Cabbage 53

Stir-Fry Cabbage and Vegetables 5 4

Stir-Fry Cabbage 5 4

Strawberry Salad 4 8

Strawberry Pie 108

Stuffed Baked Apples 51

Sweet Potato and Apple Scallop 5 7

Sweet Potato Salad 4 0

Sweet Potato Pies 109

Sweet Potato Biscuits 21

Sweet Potato Puff 5 7

T

Tangy Apple-Orange Delight 30

Texas Caviar 40

Texas Cole Slaw 39

Tomatoes and Okra 64

Turkey Green Grape Salad 89

V

Veg-All Casserole 7 7

Vegetable Salad 35

Vegetable Casserole 78

Vegetable Soup 2 4

Vegetable Pizza 97

W

Willie Rose Pickett’s Mixed Bean Soup 24

Y

Yellow Squash 65

Yogurt Fruit Salad 47

134
INDEX BY CHAPTER Page

Appetizers, Soups, and Breads

Banana Bread 20

C and C Corn Muffins 20

Fruit Appetizer 19

Hearty Soup 22

Maple Ginger Bread 21

Nutty Stuffed Celery 19

Patricia Gladden’s Soup 23

Refrigerator Potato Rolls 22

Rose Picket’s Vegetable Soup 23

Sweet Potato Biscuits 21

Vegetable Soup 24

Willie Rose Pickett’s Mixed Bean Soup 24

Fruit Drinks/Beverages

Citrus Cooler 27

Five in One 100% Fruit Juice 27

Fruit Drink 28

Fruit Punch I (Susan Pygatt) 28

Fruit Punch II (Frankie Young) 29

Hot Spiced Apple Cider 31

Pineapple Juice Punch 29

Sparkling Fruit Punch 30

Tangy Apple-Orange Delight 30

Salads

Ambrosia 41

Apple Salad 42

Apple Cabbage Slaw 41

Bean Salad 35

Broccoli Salad 3 6

Cabbage-Carrot Raisin Salad 36

Congealed Salad 4 2

Cucumber Dill Salad 37

Cucumbers in Cream 3 7

Eat More Fruit 43

Five Fruit Salad 4 4

Fresh Fruit Salad 4 4

Fruit Salad 4 5

Golden Creamy Waldorf Salad 45

Lettuce-Spinach Salad 38

My Salad 3 8

Oriental Salad 3 9

Party Fruit Salad 4 6

Patty’s Fruit Salad 4 6

Peach Congealed Salad 43

135
Salads (continued) Page

Quick Fruit Salad 47

Strawberry Salad 48

Sweet Potato Salad 40

Texas Caviar 40

Texas Cole Slaw 39

Vegetable Salad 35

Yogurt Fruit Salad 47

Side Dishes

Baked Apples 51

Baked Beans 62

Broiled Tomatoes 63

Candied Sweet Potatoes 56

Candied Just Right Turnips 62

Candied Yams 56

Cheese Broccoli Italian Style 60

Cheese Tomato Flowers 63

Chinese Style Vegetables 66

Collards Supreme 58

Country Style Mustard Greens 59

Creamy Carrots 61

Fresh Broccoli with Sour Cream Dressing 60

Foye’s Corn Pudding 67

Gloria’s Mixed Greens 58

Herbed Squash 64

Judah Vegetables 65

Lemon Broccoli 61

Old Fashioned Collard Greens 59

Red Cabbage and Apples 52

Spanish Rice 66

Spicy Pressure Cabbage and Carrots 55

Steamed Turnips and Cabbage 55

Steamed Cabbage I (Francella B. Thurman) 53

Steamed Cabbage II (Magalene Wade) 52

Stir-Fried Cabbage 53

Stir-Fry Cabbage and Vegetables 54

Stir-Fry Cabbage 5 4

Stuffed Baked Apples 51

Sweet Potato and Apple Scallop 57

Sweet Potato Puff 57

Tomatoes and Okra 64

Yellow Squash 65

Vegetable Casseroles

Apple-Carrot Casserole 71

Broccoli Casserole 71

Cabbage Casserole I (Mary Jones) 72

135
Page

Cabbage Casserole II (Annie Debro) 7 2

Corn Pudding 73

Corn Souffle 73

Eggplant Casserole 74

Fat Free Spinach Cheddar Squares 74

Green Rice 75

Irish or White Potato Casserole 75

Mixed Vegetable Casserole 7 7

Potato-Squash Casserole 76

Squash Casserole 76

Veg-All Casserole 77

Vegetable Casserole 78

Main Dishes

Baked Fish 90

Beef Stew 91

Chicken Salad 81

Chicken Stir-fry 81

Chicken Casserole 82

Chicken and Vegetables 82

Chicken Stew 83

Chicken with Orange-Lemon Sauce 83

Cornbread Casserole with Chicken 8 7

Creamy Chicken and Vegetables 87

Deer Casserole 90

Delightful Chicken 84

Dot’s Chicken Stir-fry 84

Grandaddy’s Vinegar Chicken 88

Hamburger and Macaroni Casserole 9 2

Lean Pork Chop Bake 9 2

Low-fat Chicken Salad 86

Macaroni Pie 94

Macaroni and Cheese 94

Oriental Chicken Vegetable Stir-fry 85

Oven Fried Chicken

 Pork Chop Spanish Rice

85

93

Pork Chop Casserole 93

Ribeye Stir Fry 91

Rice and Mushrooms 96

Rosemary Chicken with Roasted Potatoes 86

Skinless Turkey Breast 88

Smoked Turkey and Greens with Cold Water Corn Bread 89

Spaghetti Salad 95

Spinach Lasagna with Vegetables 96

Spinach Omelet 95

Turkey Green Grape Salad 89

Vegetable Pizza 97

137
Desserts Page

Apple Crisp 101

Apple Fantasia 101

Apple Strider 105

Banana Layer Cake with Pineapple Topping 105

Banana Split Cake 104

Blueberry Dessert 106

Fresh Apple Cake 103

Honey-N-Applesauce Cake 104

Instant Banana Pudding 105

Light Apple Cobbler 102

One Cup Cobbler 109

Peach Cobbler 106

Pineapple Graham Cracker Loaf 107

Punch Bowl Cake 107

Quick Low-fat Dessert 108

Spiced Apples 103

Strawberry Pie 108

Sweet Potato Pies 109

Please send comments, suggestions, or corrections to:

The Black Churches United For Better Health Project

NC Department of Health & Human Services

Division of Public Health

Health Promotion Branch

1915 Mail Service Center, G-2

Raleigh, NC 27699-1915

138

Sarah W. Stedman Center for Nutritional Studies

Duke University Medical Center

School of Public Health

DUKE COMPREHENSIVE

CANCER CENTER

UNC at Chapel Hill

Black Churches United

for Better Health

- 5 a Day -

STATE UNIVERSITY

A&T STATE UNIVERSITY

COOPERATIVE

EXTENSION

Helping People Put Knowledge to Work

For more information about the BLACK CHURCHES UNITED FOR BETTER

HEALTH project, contact the: Health Promotion Branch, Division of Public Health

NC Department of Health & Human Services

1915 Mail Service Center Raleigh, NC 27699-1915 919/715-3344

State of North Carolina • James B. Hunt, Jr., Governor

Development of this book was supported through a 5 A Day Program research grant

from the National Cancer Institute

2,800 copies for this public document were printed at a cost of $9,532.00 or $3.40 per copy. (ERC 00) 6G-7/00

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