This issue "U"   10-08-2012

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Hi Everyone!
I hope you enjoy the recipes!

[Archives ]  

1. Ultimate Corn Bread
2. Uncooked Cranberry, Orange, And Ginger Relish
3. Undeviled Eggs
4. Upma
5. Upside-down taco
1. Ultimate Corn Bread

Categories: None

Yield: 1 Servings

    1/2 c Honey      
      2    Eggs
      1 ts Salt
      1 c  Flour (try freshly ground pastry wheat)
      2 c  Yellow cornmeal
      1 tb Baking powder
      1 tb Butter; melted
1 1/2 c Milk or buttermilk

Beat eggs together then beat in honey. Sift flour, cornmeal, baking powder, and salt together. Stir into egg mixture with melted butter and milk. Stir just until all ingredients are well-mixed. Spread into oiled or buttered 11.5 X 7.5 X 1 inch pan (I use a lightly oiled iron skillet). Bake at 400 degrees for 25-30 minutes. Serve hot, with extra honey to drizzle!

2. Uncooked Cranberry, Orange, And Ginger Relish

Categories: November 19

Yield: 1 servings      

2 ts Chopped peeled fresh gingerroot
1 lg Navel orange; including the rind, chopped
1 (12-ounce) bag of cranberries, picked over
3/4 c Sugar; or to taste

In a food processor chop fine the gingerroot and the orange, add the cranberries, and pulse the motor until the berries are chopped fine. Transfer the mixture to a bowl and stir in the sugar. Chill the relish, covered, for at least 30 minutes. The radish keeps, covered and chilled, for 2 weeks.

Makes about 3 cups.
3. Undeviled Eggs

Categories: None

Yield: 1 servings      

      6    Hard-boiled eggs
      1 ts Sugar
      1 tb White vinegar
      1 cn (16-oz) chickpeas; rinsed and drained
      2 tb Nonfat mayonnaise
      2 tb Nonfat sour cream
      2 tb Yellow mustard
    1/4 ts Ground red pepper
      2 tb Minced green onion
      1    Whole clove; (or 1/4 tspn ground)
           Paprika *; (optional)

source: Prevention Healthy Ideas

Remove shells from eggs. Halve eggs lengthwise; remove and discard the yolks.

In a small bowl, dissolve sugar in vinegar. Rinse the chickpeas and drain thoroughly. In the bowl of a food processor combine chickpeas, sugar mixture, mayonnaise, sour cream, mustard, pepper, onions and clove. Blend until smooth.

Fill a fluted pastry bag with chickpea mixture and pipe into egg-white halves (mixture can be inserted with a teaspoon if a pastry bag is unavailable). Sprinkle with paprika, if desired, and refrigerate until ready to use.

Serves 12.


4. Upma


Yield: 1 servings      

      1 c  Semolina; (not too fine)
      3    Cashews broken; (3 to 4)
      1 ts Udad; (black) dal (a grain. See note at bottom for substitutes)
    1/2 ts Cumin and mustard seeds
      1    Stalk curry leaves
      1 ts Coriander chopped
      3    Green chillies chopped
      1    Onion chopped coarsely
      2 tb Oil
      1 ts Ghee
      1 ts Lemon juice
           Salt to taste
      2 c  Boiling water; (2 to 3)
           Few tomato slices

Heat oil in a heavy pan.
Add the cashew, seeds, dal and fry on low till light golden.
Add the green chillies, curry leaves and onions. Stir and saute till the onions are pink.
Add the the semolina and stir continuously till the semolina gives out a nice aroma.
Takes about 7-8 minutes to roast the semolina on low.
Add the salt and stir. Carefully pour in 2 cups boiling water and stir well.
Use a long handled ladle for stirring to keep away from the spluttering.
If it feels too dry , add more water and stir. Keep on low and simmer for 2-3 minutes.
Add ghee, lemon juice and coriander and mix well.
Mould into a greased cup and unmould onto serving plate.
Decorate with tomato slices.
Serve hot with steaming coffee or tea.
Can accompany with green chutney or sauce.

Making time: 20 minutes

Makes for: 2 cups

Variation: Add some grated carrot or peas along with the onions if you are a veggie buff.

Udad; black dal substitutes:

How to Substitute for Urad Dal
By David Ferris, eHow Contributor

The beauty of Indian cuisine is its variety. The sheer diversity of spices, seasonings, cooking methods, regional distinctions, dishes and component ingredients makes eating and cooking Indian food a novel, exciting experience each time. One ingredient often used in Indian cuisine is urad dal, a black bean with a white interior. Urad dal has an earthy flavor and is a common ingredient in curry. If you're short on urad dal, you can substitute it for other ingredients

1 Replace urad dal with black lentils, which are similar in taste, texture, color and shape.

2 Use mung beans. Mung beans are a small legume that are easy to cook because they don't require soaking.

3 Substitute with azuki beans, which are reddish and small like urad dal, and have a similar texture and taste.

4 Mask the difference in taste between urad dal and your substitution by tweaking spice combinations. Disguise the substitution by adding more of another ingredient (or combination of ingredients) to balance it out.

5 Use urad dal flour in the absence of beans, if it will work in your recipe. This flour is composed of ground, dried beans.

5. Upside-down taco

Preparation time: 20 minutes
Baking time: 20 minutes
Cooling time: 10 minutes

1 can (16 ounces) fat-free refried beans
1 tablespoon dry taco seasoning mix
Cooking spray
2 cups cooked white rice (warm slightly if using leftover rice)
1 can (4 1/4 ounces) chopped green chilies
1 cup (4 ounces) finely shredded, reduced-fat, mild Cheddar cheese

2 cups shredded lettuce
1 cup diced tomato
1/4 cup chopped purple onion
2 cups crumbled baked tortilla chips (about 30 chips)
4 tablespoons fat-free sour cream
4 tablespoons salsa

Preheat oven to 350F. In a small bowl, stir together beans and taco seasoning until mixed well. Set aside. Coat an 8? x 8? pan with cooking spray. Layer rice in bottom of pan. Dollop on seasoned refried beans and spread over rice. Spoon on green chilies. Sprinkle evenly with cheese. (At this point, the casserole can be refrigerated for baking later.) Bake uncovered for 20 minutes, or until cheese is melted and beans are heated through. Remove from oven and allow to cool about 10 minutes. Top with lettuce, tomato, onion, and crumbled tortilla chips. (If all of the casserole will not be eaten at one time, then add these toppings to each individual serving, because they will not reheat well when the rice/bean portion of the casserole is reheated. Store remaining toppings in individual zip-top bags.)

Use a large spatula to serve. Each serving may be garnished with 1 tablespoon sour cream and 1 tablespoon salsa.

This recipe can be doubled to make a 9? x13? casserole.

Yield: 4 servings
Serving size: 1/4 of recipe

Nutrition Facts

Per Serving:
  Calories: 345
  Carbohydrate: 57 g
  Protein: 18 g
  Fat: 5 g
  Saturated fat: 2 g
  Sodium: 1,217 mg*
  Fiber: 6 g
Exchanges per serving: 3 starch, 1 1/2 vegetable, 1 medium-fat meat
Carbohydrate choices: 4

*This recipe may not be suitable for people who need to limit their sodium intake. This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: Diabetes Self-Management


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