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FareShare Gazette Recipes -- October 2009 - B's


FareShare Chat Recipes.
FareShare Gazette Recipes.


Recipes Included On This Page

Baked Savoury Roll with Onion Sauce - Irish

Banana Liqueur

Bananas -- Information

Breakfast Burritos

Buffalo Chicken Wings -- Tasty

Butternut Squash Risotto

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* Exported from MasterCook *

Baked Savoury Roll with Onion Sauce - Irish

Recipe By :Vegetarian Society of Ireland
Serving Size : 4 Preparation Time :0:00
Categories : Volume 12-10 Oct 2009

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Baked Savoury Roll:
1/4 small cabbage
1 ounce nuts
2 medium carrots
1 teaspoon mixed herbs
1 leek
1 teaspoon yeast extract -- (e.g. Vecon or Marmite)
4 mushrooms
1 teaspoon cornflour
1 onion
8 ounces vegetarian short crust pastry
2 tablespoons vegetable oil
Onion Sauce:
1/2 pint soya milk
1 ounce flour
1 ounce vegetarian margarine
1/2 small onion -- chopped finely and sautéed

Savoury Roll:
Chop or mince the vegetables finely; grate the nuts. Heat the oil and cook
the onion for 2-3 minutes. Add the remaining vegetables and cook for
another 3-4 minutes. Take off the heat and add the nuts, herbs, yeast
extract and cornflour. Mix well and leave to cool.

Roll the pastry into a large square approximately 1/8-inch thick. Spread
the vegetable mixture evenly to 1/2 inch from edge. Dampen the edges and
roll up firmly. Press down the edges.

Bake in a hot oven (200C / 400F / gas mark 6) for 30 minutes. Serve with
onion sauce.

Onion Sauce:
Melt the margarine, add the flour and cook for 2-3 minutes. Add the soya
milk and stir well to prevent lumps. Bring to the boil and simmer for 5
minutes, then add the onion and serve.

Serves 4

Cuisine: "Irish"
Source: "Vegetarian Society of Ireland"
S(Formatted by Chupa Babi): "Sept 2009"
Yield: "1 roll"

Contributed to the FareShare Gazette by Chupa; 6 October 2009.

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Per Serving (excluding unknown items): 180 Calories; 11g Fat (53.3% calories from 
fat); 4g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. 
Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 2 Fat.

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* Exported from MasterCook *

Banana Liqueur

Recipe By :
Serving Size :   Preparation Time :0:00
Categories : Volume 12-10 Oct 2009

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 medium bananas
1 teaspoon vanilla extract
3 cups vodka
1 cup sugar syrup -- cooled

The tastiest bananas will have a bright yellow peel and no discolored areas
which indicate a bruise. Never refrigerate unripened bananas. Mash peeled
bananas and add to vodka, cooled sugar syrup and vanilla extract. Shake
gently and let sit one week. Strain and filter. Let sit longer for
additional flavoring, but may be used at the end of the week. Experiment
with cinnamon or nutmeg.

Yield: 1 quart
Container: Wide mouth quart jar

Contributed to the FareShare Gazette by Art; 20 October 2009.

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* Exported from MasterCook *

Bananas -- Information

Recipe By :
Serving Size :   Preparation Time :0:00
Categories : Volume 12-10 Oct 2009

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
(See Below)

A professor at CCNY for a physiological psych class told his class about
bananas. He said the expression "going bananas" is from the effects of
bananas on the brain. Read on:

Never, put your banana in the refrigerator!!!

Bananas contain three natural sugars - sucrose, fructose and glucose
combined with fiber. A banana gives an instant, sustained and substantial
boost of energy.

Research has proven that just two bananas provide enough energy for a
strenuous 90-minute workout. No wonder the banana is the number one fruit
with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also
help overcome or prevent a substantial number of illnesses and conditions,
making it a must to add to our daily diet.

According to a recent survey undertaken by MIND amongst people suffering
from depression, many felt much better after eating a banana. This is
because bananas contain tryptophan, a type of protein that the body
converts into serotonin, known to make you relax, improve your mood and
generally make you feel happier.

Forget the pills - eat a banana. The vitamin B6 it contains regulates blood
glucose levels, which can affect your mood.

High in iron, bananas can stimulate the production of hemoglobin in the
blood and so helps in cases of anemia.

Blood Pressure:
This unique tropical fruit is extremely high in potassium yet low in salt,
making it perfect to beat blood pressure. So much so, the US Food and Drug
Administration has just allowed the banana industry to make official claims
for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power:
200 students at a Twickenham (Middlesex) school in England were helped
through their exams this year by eating bananas at breakfast, break, and
lunch in a bid to boost their brain power. Research has shown that the
potassium-packed fruit can assist learning by making pupils more alert.

High in fiber, including bananas in the diet can help restore normal bowel
action, helping to overcome the problem without resorting to laxatives.

One of the quickest ways of curing a hangover is to make a banana
milkshake, sweetened with honey. The banana calms the stomach and, with the
help of the honey, builds up depleted blood sugar levels, while the milk
soothes and re-hydrates your system.

Bananas have a natural antacid effect in the body, so if you suffer from
heartburn, try eating a banana for soothing relief.

Morning Sickness:
Snacking on bananas between meals helps to keep blood sugar levels up and
avoid morning sickness.

Mosquito bites:
Before reaching for the insect bite cream, try rubbing the affected area
with the inside of a banana skin. Many people find it amazingly successful
at reducing swelling and irritation.

Bananas are high in B vitamins that help calm the nervous system.

Studies at the Institute of Psychology in Austria found pressure at work
leads to gorging on comfort food like chocolate and chips. Looking at 5,000
hospital patients, researchers found the most obese were more likely to be
in high-pressure jobs. The report concluded that, to avoid panic-induced
food cravings, we need to control our blood sugar levels by snacking on
high carbohydrate foods every two hours to keep levels steady.

The banana is used as the dietary food against intestinal disorders
because of its soft texture and smoothness. It is the only raw fruit that
can be eaten without distress in over-chronicler cases. It also neutralizes
over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control:
Many other cultures see bananas as a "cooling" fruit
that can lower both the physical and emotional temperature of expectant
mothers. In Thailand, for example, pregnant women eat bananas to ensure
their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD):
Bananas can help SAD sufferers because they contain the natural mood
enhancer tryptophan.

Smoking & Tobacco Use:
Bananas can also help people trying to give up smoking. The B6, B12 they
contain, as well as the potassium and magnesium found in them, help the
body recover from the effects of nicotine withdrawal.

Potassium is a vital mineral, which helps normalize the heartbeat, sends
oxygen to the brain and regulates your body's water balance. When we are
stressed, our metabolic rate rises, thereby reducing our potassium levels.
These can be rebalanced with the help of a high-potassium banana snack.

According to research in The New England Journal of Medicine, eating
bananas as part of a regular diet can cut the risk of death by strokes by
as much as 40%!

Those keen on natural alternatives swear that if you want to kill off a
wart, take a piece of banana skin and place it on the wart, with the yellow
side out. Carefully hold the skin in place with a plaster or surgical tape!


Banana, raw, edible parts
Nutritional value per 100g (3.5 oz)
Energy 90 kcal, 370 kJ
Carbohydrates 22.84 g
- Sugars 12.23 g
- Dietary fiber 2.6 g
Fat 0.33 g
Protein 1.09 g
Vitamin A equiv. 3 µg
Thiamine (Vit. B1) 0.031 mg
Riboflavin (Vit. B2) 0.073 mg
Niacin (Vit. B3) 0.665 mg
Pantothenic acid (B5) 0.334 mg
Vitamin B6 0.367 mg
Folate (Vit. B9) 20 µg
Vitamin C 8.7 mg
Calcium 5 mg
Iron 0.26 mg
Magnesium 27 mg
Phosphorus 22 mg
Potassium 358 mg
Zinc 0.15 mg

One banana is 100­150 g.

So, a banana really is a natural remedy for many ills. When you compare it
to an apple, it has four times the protein, twice the carbohydrate, three
times the phosphorus, five times the vitamin A and iron, and twice the
other vitamins and minerals. It is also rich in potassium and is one of the
best value foods around So maybe it's time to change that well-known phrase
so that we say, "A banana a day keeps the doctor away!"

Kingdom: Plantae
Family: Musaceae
Genus: Musa

Contributed to the FareShare Gazette by Art; 15 October 2009.


I love it when a post stimulates a thread! I should have expected the
statement, "Never, put your banana in the refrigerator!!!" would elicit
some questions. And I should have researched the statement before I posted
it. My Bad! So here is what I have found:

From Colorado State University Extension Service:

"Bananas: Avoid grayish-yellow fruit that indicates a chilling injury; a
banana with this coloring may never ripen correctly. Ripen at room
temperature and refrigerate when the banana reaches the stage of ripeness
that you prefer. The skin will darken in the refrigerator, but the fruit
will not."

In other words, the banana won't ripen in the refrigerator. However, if it
has reached a nice, ripe stage, the ripening process can be delayed if it
is refrigerated. The skin will darken -- but it won't become poisonous or

Chiquita and other informative websites confirm this:

To slow the ripening process once bananas reach your preferred ripeness,
put them in the refrigerator. The skin may turn dark, but the fruit will be
just right, firm and delicious, for several days. Back in 1940s, consumers
would typically bring home green bananas and put them in the refrigerator
which kept them from ripening properly. That is when Chiquita created a
jingle advising against refrigeration.

The peels will change to a dark color that might be unappetizing, but the
fruit inside will stay fresh for up to 2 weeks.

Some other guidance:

Leave your bananas in a closed paper bag at room temperature if they are
not yet ripe. You can place an apple in the bag to speed ripening. The
apple gives off ethylene gas, which causes fruit to ripen. Once bananas
become ripe - that is, yellow in color, speckled with a bit of brown - put
them in your refrigerator, preferably at a temperature of about 50F (10C).
You can store them this way for up to 2 weeks.

Green bananas simply will not ripen properly in the refrigerator and
bringing refrigerated bananas back to room temperature will not reverse the

Other banana thoughts:

Once cut, sprinkle bananas with citrus juice to stop them from browning too

You can also peel bananas, cut them in chunks, freeze them and eat them as
a frozen treat, reminiscent of ice cream. You can also take those frozen
chunks and make a very creamy smoothie using fat free rice milk or soy milk
and a little flavoring.

Contributed to the FareShare Gazette by Art; 19 October 2009.


Thanks to Art for all the info on bananas. One last tip, be sure to wash
them with a good non-toxic cleaner, like Simple Green, or Bio-Green. You
never know where the hands have been before they handled your bananas.

Contributed to the FareShare Gazette by Lois; 17 October 2009.


---> For some additional information please check out FareShare Fun Facts
on our website for the piece that was in the Gazette on 16 December 2007, at


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* Exported from MasterCook *

Breakfast Burritos

Recipe By : Colorado Dietetic Association
Serving Size : 20 Preparation Time :0:00
Categories : Volume 12-10 Oct 2009

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon vegetable oil
1 medium onion -- chopped
2 pounds frozen O'Brien potatoes -- one large bag
8 eggs -- beaten
4 egg whites
1/2 cup skim milk
7 ounces canned chopped green chilies -- one large can
1 cup salsa
20 flour tortillas -- warmed
Salsa -- for serving; optional

In a large nonstick skillet, heat oil. Add onion and cook 3 to 4 minutes or
until soft. Add potatoes and continue to cook until potatoes begin to
brown, stirring frequently.

In a large bowl, whisk together the eggs, egg whites and milk; pour over
browned potatoes. Stir in green chilies and scramble until eggs are 

Assemble by spooning about 1/3 cup egg mixture onto warm tortilla, spoon
salsa over the eggs and roll into a burrito.

To freeze, wrap each burrito in foil and place in a freezer bag.

To warm when frozen, wrap in paper towel and microwave at 50% power for 3

"A quick breakfast when you're running late--keep your freezer stocked 
with these."

"When buying flour tortillas, check the ingredient list and choose ones
that contain vegetable oil, a polyunsaturated fat, rather than those made
with lard, a saturated fat. Also, look for whole wheat tortillas, available
in most grocery stores."

Publication: Simply Colorado
Page: 41

Contributed to the FareShare Gazette by Sue; 31 October 2009.

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Per Serving (excluding unknown items): 281 Calories; 8g Fat (25.4% calories from 
fat); 10g Protein; 42g Carbohydrate; 3g Dietary Fiber; 85mg Cholesterol; 443mg 
Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat 
Milk; 1 1/2 Fat.

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* Exported from MasterCook *

Buffalo Chicken Wings -- Tasty

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Volume 12-10 Oct 2009

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 chicken wings -- about 2 pounds
2 tablespoons butter or margarine
1/2 cup Gold Medal® all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup barbecue sauce
1 tablespoon red pepper sauce
1/2 teaspoon Cajon seasoning
1/4 teaspoon ground cumin
8 ounces blue cheese salad dressing -- if desired (1 bottle)
Celery, carrot, and zucchini sticks

1. Cut each wing at joints to make 3 pieces; discard tip. Cut off excess
skin; discard.

2. Heat oven to 425 degrees F.

Melt butter in rectangular pan, 13 x 9 x 2-inches, in oven.

Mix flour, salt and pepper in large heavy-duty resealable plastic bag. Add
chicken; seal bag tightly. Shake until chicken is completely coated with
flour mixture. Place in pan.

3. Bake uncovered 20 minutes; turn chicken. Mix barbecue sauce, pepper
sauce, Cajun seasoning and cumin in medium bowl. Pour over chicken; toss
until evenly coated with sauce. Bake uncovered 10 to 12 minutes longer or
until light golden brown on outside, and juice is no longer pink when
centers of thickest pieces are cut.

4. Serve with dressing and celery sticks.

Yields 24 Appetizers

Description: "Mmm-mmm, finger-licken', mouthwatering good!"
Source: "Betty Crocker #157, "Holiday Appetizers" December 1999, p. 51"
S(MC formatting by): "Kayla, augmented by Bobbie
Start to Finish Time: "0:52"
T(Baking Time): "0:32"

Notes : Did You Know? The original chicken wings were first served at the
anchor Bar in Buffalo, New York. In Buffalo, chicken wings are always
served with celery sticks and blue cheese dressing.

Bobbie's Note: I made 1/2 of this recipe for a main dish using drumettes
only. They were delicious. I use Ranch dressing. I served them with wet

Contributed to the FareShare Gazette by Bobbie; 26 October 2009.

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Per Serving (excluding unknown items): 118 Calories; 10g Fat (75.8% calories from 
fat); 5g Protein; 2g Carbohydrate; trace Dietary Fiber; 27mg Cholesterol; 260mg 
Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Fat; 0 Other 

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* Exported from MasterCook *

Butternut Squash Risotto

Recipe By : Ina Garten adapted by Art Guyer
Serving Size : 8 Preparation Time :0:00
Categories : Volume 12-10 Oct 2009

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 butternut squash -- about 2 pounds
3 tablespoons olive oil
Salt and freshly ground black pepper
6 cups chicken stock
1/4 pound butter -- (1 stick)
1/4 pound bacon -- diced
1/2 medium sweet onion
2 cups Arborio rice
1 cup dry white wine
1 teaspoon saffron threads
1 cup freshly grated Parmesan
1/4 cup chives -- chopped

Preheat the oven to 400F.

Peel and seed the butternut squash; cut into 3/4-inch cubes. You should
have about 6 cups. Place the squash on a sheet pan lined with foil and toss
it with the olive oil, 1 teaspoon salt and 1/2 teaspoon pepper. Roast for
about 30 minutes, tossing once, until very tender but not mushy. Set aside.

Meanwhile, heat the chicken stock in a small covered saucepan. Leave it on
low heat to simmer.

In a heavy-bottomed pot or Dutch oven, melt the butter and sauté the bacon
and onions on medium-low heat for 10 minutes, until the onions are
translucent but not browned. Add the rice and stir to coat the grains with
butter. Add the wine and cook for 2 minutes. Add 2 ladles of stock to the
rice plus the saffron, 1 teaspoon salt and 1/2 teaspoon pepper. Stir and
simmer until the stock is absorbed, 5 to 10 minutes. Continue to add the
stock, 1 ladle at a time, stirring every few minutes. Each time, cook until
the mixture seems a little dry, then add more stock. Continue until the
rice is cooked through but still al dente, about 30 minutes total. Off the
heat, add the roasted squash cubes and Parmesan. Mix well, top with chives
and serve.

Contributed to the FareShare Gazette by Art; 24 October 2009.

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Per Serving (excluding unknown items): 532 Calories; 24g Fat (42.0% calories from 
fat); 11g Protein; 64g Carbohydrate; 4g Dietary Fiber; 43mg Cholesterol; 1973mg 
Sodium. Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 4 1/2 Fat.

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