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Avocado Salsa Appetizer

  • Lemon Juice 1 Tbsp
  • Avocado, California, Raw- 1 Fruit
  • Cream Cheese 8 Oz
  • Olive, Black 4 Oz
  • Green chilies, Canned 1/2 Cup
  • Green Onion - Fresh, Chopped 1/4 Cup
  • Tomato, Raw 1 Large
  • Vinegar, Wine 1 Oz
  • Vegetable Oil 1 Tbsp
  • Parsley, Raw 10 Sprigs
  • Tomato, Raw 2 Wholes
  • Tortilla Chips 2 Oz

In a small bowl, toss avocado with lemon juice & set aside. Split cream cheese lengthwise into 2 pieces, each 1/2" thick. Place pieces side by side on serving platter and set aside to soften. In medium bowl combine olives, chillies, green onions, chopped tomato, vinegar and oil.

This may be prepared ahead and allowed to marinate 1 hour. Spoon salsa mixture over cream cheese. Top with diced avocado. Garnish platter with parsley and tomato wedges. Serve with tortilla chips. Makes eight servings.

Nutrient Information per Serving

Calories/Serving: 232.45, Protein, Carbohydrate, Fat Ratio: 6-20-74

Light Crab Salad

  • Potato Skin, Boiled W/Salt 8 Potato-Skins
  • Crab, Blue 3 Cans
  • Onion, Raw 1 Medium
  • Garlic Powder 1/4 Tsp
  • Mayonnaise, Imitation - "Cholesterol-Free" 1 1/2 Cup
  • Black Pepper, Ground 1/4 Tsp

Boil potatoes whole until tender, when fork goes in easily. Chill. Cube the chilled potatoes with skin on. Mix all together. Let set "BREW" for 3 - 4 hours.

Crab meat is an excellent source of high quality protein, vitamins, and minerals that are needed for good nutrition. Crab meat is an excellent source of phosphorus, zinc, copper, calcium, and iron and is very low in fat especially saturated fat. Makes ten servings.

Nutrient Information per Serving

Calories/Serving: 182.87, Protein, Carbohydrate, Fat Ratio: 19-18-63

Fiddlehead Pickles

  • Fiddlehead Fern, Raw 1 Gallon
  • Garlic, Raw 8 Cloves
  • Dill Weed, Dried 1 Cup
  • Red Pepper 1 Cup
  • Water 2 Quarts
  • Apple Cider Vinegar 6 Cups
  • Pickling Salt 1/2 Cup

Pick and clean about one gallon fiddleheads (best with about 3 inches stem and before they curl out). Leave soaking in water until just before using them. Place in a colander to drain.

Sterilize jars and lids (I do this by washing in hot soapy water, rinsing well, then covering with water in large kettle and boiling at a rolling boil for about 10 minutes. I usually put the lids and rings in a smaller pan for sterilizing, so that they are easier to retrieve when I need them.)

Peel and cut into quarters about 8 cloves of garlic. Set aside in small bowl. Have dill weed (fresh preferred) and crushed red peppers ready with the garlic.

In large pan, pour 8 cups water, 6 cups apple cider vinegar and 1/2 cup pickling salt. This mixture has to be boiling when poured over fiddleheads.

Take sterile jars out of water and sit on thick towel. Place equal amounts of garlic in each jar. Place approximately 3 stems of dill weed or about 3/4 tablespoon of store bought dill weed and 1/2 teaspoon of crushed red pepper in each jar with garlic. Stuff drained fiddlestick on top of garlic, dill and peppers. I try to pack mine tight by pushing the fiddleheads down into the jars, otherwise they tend to be bulky and take up a lot of space. Pour boiling vinegar mixture over fiddleheads leaving a small space at top of jar. Quickly cover with sterile lid and ring and tighten immediately. I do this one jar at a time to prevent cooling prior to a good seal. Place all sealed hot jars aside on thick dry dishtowel and cover with potholders and dishtowels to prevent rapid cooling.

After jars cool, check that they have sealed properly. Label and let sit in pantry for a month or two. They are best if served chilled.

Fiddleheads are also known as trailing wood fern. Picked when still coiled together. Covered with brown coating that is removed before eating. Should always be cooked before eating. Contains iron, potassium, Vitamins A, B and C. Eat alone or on a salad, in a casserole, soup and other dishes.

Nutrient Information per Serving

Calories/Serving: 36, PCF Ratio: 28-57-15

Salmon Potato Salad

  • Chopped Red Potatoes 6 Potato-Skins
  • Cucumber W/Peel 1 Cup
  • Celery 1 Cup
  • Green Onion Chopped 3/4 Cups
  • Parsley 2 Tbsp
  • Dill Weed 1 Tsp
  • Basil, Dried 1 Tsp
  • Cooked Or Canned Salmon 2 Lbs
  • Mayonnaise 1 3/4 Cup
  • Lemon Juice 2 Tbsp
  • Salt, Table 1/2 Tsp
  • Garlic Salt 1/2 Tsp
  • Lemon Pepper Seasoning 1/2 Tsp

In a large bowl, combine the first seven ingredients. Add salmon.

In a small bowl mix the rest of the ingredients to make the dressing. Pour over the salmon mixture and stir gently. Cover and refrigerate for one hour before serving.

This is a great dish for potluck functions and quite tasty. Makes 12 servings.

Nutrient Information per Serving

Calories/Serving: 339.31, PCF Ratio: 16-4-79

Light Cabbage Salad

  • Cabbage, Raw 1 Head
  • Onion, Raw 5 Small
  • Celery, Raw 3 Stalks
  • Egg, Chicken, Hard-Boiled 3 Egg (Large)
  • Egg White, Chicken, Raw 4 Eggwhite (Large)
  • Shrimp, Canned 4 Cans
  • Mayonnaise, Nonfat 4 Tbsp

Hard boil all 7 eggs, use whole egg of 3 and only egg white of 4. Combine all ingredients and add the mayonnaise.

You can also use the large shrimp. Add more ingredients depending on how many people you are serving.

Cabbage is a cruciferous vegetable and contains vitamin C. Helps the immune system fight disease, protects the heart, and can aid to fight against cancer.

Nutrient Information per Serving

Protein, Carbohydrate, Fat Ratio: 55-24-21