Ingredients

• 1 each pie shell (9 inch) pre-baked
  
• 32 oz cherries unsweetened
  
• 1 cup liquid from cherries
  
• 1 tablespoon cornstarch
  
•  1/4 teaspoon almond flavouring
  
•  1 cup sugar substitute Whipped topping
  
• 1/2 cup milk, skim, (non fat) powder
  
• 1/2 cup water cold
  
• 2 tablespoons lemon juice
  
•  2 tablespoons sugar
  
•  1/4 cup sugar substitute dry
  
• 1/2 teaspoon vanilla extract
  

Directions

Pie:

1. Drain cherries well, reserving 1 cup liquid. Set cherries aside
   
2. Combine 1 cup liquid and cornstarch.
   
3.  Cook and stir over moderate heat until thickened and transparent and the starchy
   taste is gone.
   
4.  Remove from heat and add sugar substitute, almond flavoring and cherries.
   
5.  Taste and add more sweetner, if desired.
   
6. Cool to room temperature.
   
7.  Spread filling evenly in crust. Let set at least 15 minutes.
   

Topping

1. Combine dry milk and water and refrigerate for 30 minutes.
   
2.  Beat at high speed for 4 minutes.
   
3.  Add lemon juice to whipped milk and beat at high speed for 4 minutes.
   
4.  Stir in the sugar and sugar substitute while it is being beaten.
   
5.  Add vanilla to whipped topping and refrigerate until use.
   

Nutrition Facts

Serving Size 86g

Amount per Serving

Calories 226 41% of calories from fat % Daily Value*

Total Fat 10.0g 16%

Saturated Fat 3.0g 17%

Trans Fat 0.0g

Cholesterol 2mg 1%

Sodium 252mg 10%

Total Carbohydrate 29.0g 10%

Dietary Fiber 0.0g 1%

Sugars 12.0g

Protein 4.0g 9%

Vitamin A 0%

Vitamin C 7%

Calcium 11%

Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may
be higher or lower depending on your calorie needs. SOURCE: http://recipeland.com

Ingredients

• 1 pound pink beans
• 10 cups water
• 2 medium  plantains, finely chopped
• 1 large tomato, finely chopped
• 1 small red pepper, finely chopped
• 1 medium  white onion, finely chopped
• 3 cloves garlic, finely chopped
• 1 1/2  teaspoons salt

Directions

1. Rinse and pick through the beans.
2. Put the beans in a large pot and add 10 cups of
   water.
   
3. Place the pot in the refrigerator and allow the beans to soak overnight.
4. Cook the beans until they are soft.
5. Add more water as needed while the beans are
   cooking.
6. Add the plantains, tomato, pepper, onion, garlic, and salt.
7. Continue
   cooking at low heat until the plantains are soft.

Option: Serve with rice.

Nutrition Facts

Yield: 16 servings–Serving size: 1/2 cup


Each serving provides:

Calories: 133
Total fat: Less than 1 g

• Saturated fat: Less than 1 g
• Cholesterol: 0 mg

Minerals
Sodium: 205 mg
Calcium: 39 mg
Iron: 2 mg

SOURCE: National Heart, Lung, and Blood
Institute (part of the National Institutes of Health and the U.S. Department of
Health and Human Services)

194 calories per serving view nutrition facts
10 servings suggest servings

Ingredients

• 1/2 cup carrot grated
• 1 1/4 cup dates chopped
• 1 cup raisins, seedless
• 1 1/3 cup water
• 1/4 cup applesauce unsweetened
• 1 teaspoon cinnamon
• 1 teaspoon cloves ground
• 1 teaspoon nutmeg
• 2 cups whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda

Directions

1. Preheat oven to 350 F.
2. Place the carrots, dates, raisins, water, applesauce, cinnamon, cloves and nutmeg
   in a saucepan, bring to boil, reduce the heat, and simmer for 5 minutes. Cool.
3. Stir the dry ingredients together.
4. Combine the wet and dry mixtures and stir until well blended.
5. Spoon the batter into an 8×8 nonstick cake pan and bake for 45 to 50 minutes.

VARIATION: You may add 1/2 cup chopped nuts
to the wet ingredients before combining with the dry.

Makes 1 cake.

Nutrition Facts

Serving Size 105g
Amount per Serving
Calories 194

3 % of calories from fat
 % Daily Value*
Total Fat 1.0g    1%

•  Saturated Fat 0.0g    1%
•  Trans Fat 0.0g         
  0%
• Cholesterol 0mg        0%

Sodium 64mg    3%
Total Carbohydrate 47.0g    16%

•  Dietary Fiber 6.0g    23%
•  Sugars 23.0g   
  

Protein 4.0g    9%


Vitamins & Minerals
Vitamin A     19%
Vitamin C     4%
Calcium        4%

Iron              9%

* Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower depending on your calorie
needs.
How is this calculated?

SOURCE: http://recipeland.com

Ingredients

• 2 cups flour, all-purpose
• 3 tablespoons baking powder
• 1 teaspoon salt
• 4 tablespoons vegetable shortening
• 3/4 cup milk, skim

Directions

1. Mix flour, baking powder, and salt together
2. Cut in the shortening until it is evenly mixed with the dry ingredients
3. Add, milk, mixing well
4. Knead for a 1/2 minute and roll out to about 1-1/2 inch
   in thickness
5. Cut with a Biscuit cutter
6. Place the biscuits 1-1/2 inches apart on a greased baking
   sheet
7. Brush with the Milk and bake at 450 degree F oven degrees
   10-12 minutes

Nutrition Facts

Serving Size 122g
Amount per Serving
Calories 349 33% of calories from fat
% Daily Value*
Total Fat 13.0g 20%
 Saturated Fat 3.0g 15%
 Trans Fat 0.0g

Cholesterol 1mg 0%
Sodium 615mg 26%
Total Carbohydrate 50.0g 17%
 Dietary Fiber 2.0g 7%
 Sugars 3.0g

Protein 8.0g 16%
Vitamin A 0%   Vitamin
C 1%
Calcium 7%   Iron
16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may
be higher or lower depending on your calorie needs.
How is this calculated?

SOURCE: http://recipeland.com/

Ingredients

• 5 C     tart apples, cored, peeled, chopped
• 1 C   
   sugar or replace with 1/4 Tsp Stevia Concentrated Powder plus unsweetened applesauce
• 1 C     dark raisins
• 1/2 C pecans, chopped
• 1/4 C vegetable oil
• 2 tsp vanilla
• 1 egg, beaten
• 2-1/2 C 
  sifted all-purpose flour
• 1-1/2 tsp  baking soda
• 2 tsp  
  ground cinnamon

Directions

1. Preheat oven to 350¼ F.
2. Lightly oil a 13x9x2-inch pan.
3. In a large
   mixing bowl, combine apples with sugar or Stevia powder and applesauce, raisins, and pecans; mix well. Let stand
   30 minutes.
4. Stir in oil, vanilla, and egg.
   
5. Sift together flour, soda, and cinnamon;
   
6. Stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients.
7. Turn batter into pan.
   
8. Bake 35 to 40 minutes.
   
9. Cool cake slightly before serving.

Yield: 20 servings
Serving Size: 3-1/2-inch x 2-1/2-inch piece

Nutrition Facts

Calories: 188
Total fat: 5 g

• Saturated fat: less than 1 g

• Cholesterol: 11 mg

Sodium: 68 mg

SOURCE: National Heart, Lung, and Blood
Institute (part of the National Institutes of Health and the U.S. Department of
Health and Human Services) “