Deborah A. Dowd's Recipes #1

  Date: 10/30/96 7:08:24 AM  
  From: Deborah A. Dowd (100760.1110@CompuServe.COM)  
  Subject: Recipe File  

 Links to all recipes (65 in all)

Smoothy (Drink) Bar-B-Q Sauce Oil and Vinegar
Spinach Salad w/ Hot Bacon Dressing Mandarin Salad Sweet & Sour Dressing
Fresh Salsa Taco Salad Seven Layer Salad
Broccoli Salad Homemade Applesauce Apple Berry Salsa
Vegetable Beef Soup Mushroom Soup French Onion Soup
Orange Jubilee Zesty Salmon Patties Strawberry Cream
Cheesy-Veggie Scrambled Eggs Chili Homemade Refried Beans
Enchilada Sauce Enchilada Casserole Chili Relleno
Eggplant Parmesan Fruited Chicken Salad Vegetable Chicken Salad
Hamburger Beans ??? Cheesy Chicken Cutlets
Beef Stew Ginger-Carrot Soup Jamaican Jerked Chicken
Cheesy Egg Casserole Zucchini-Beef Bake Peach Yogurt Sherbet
Pancakes Salad Dressing Frozen Fruit Slush
Creamy Lentil Soup Crunchy Almond Chicken Metza Pie
Cranberry Chicken Bake Fresh Asparagus Frittata Shepherd's Pie with Squash and Cauliflower Topping
Recipe for Mayonnaise Saucy Pork Chop Fruit Delight
Stuffed Ground Turkey Patties Barbequed Chicken Sweet Hot Pinto Beans
Gourmet Fish Zucchini Egg Casserole Festive Cauliflower
Crunchy Snack Peanut Butter Balls Old Fashioned Lemonade
Hot Tuna or Chicken Salad Carrot Cake Breakfast Eggplant Parmesan
Chicken Fries Garlic Eggplant Pseudo Moussaka
Thom Yam Thai Soup Garlic Sauce Recipe  


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Smoothy (Drink)

2 cups orange juice
1 cup frozen strawberries (or fresh with ice cubes)
1 banana (broken up)

Blend all of these ingredients together in a blender. I guess you could add honey if you wanted to but it is tasty enough as it is. I usually add more banana.

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Bar-B-Q Sauce

I confess. I am a bar-b-q sauce addict. Before I went on this diet, I ate store bought bar-b-q sauce with EVERYTHING. When I went on the diet I had to make my own. I just follow the Ketchup recipe in Elaine Gottschall's book but add chopped garlic, onion, and parsley to make it chunky like bar-b-q sauce. It tastes just as good as the store bought and works just as good on food. Just a suggestion.

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Oil and Vinegar Dressing

I didn't like the vinaigrette dressing given in the book. I like this one better:

3 parts vinegar
4 parts honey
7 parts oil

I actually add only 3 parts oil. That last part is optional.

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Spinach Salad w/ Hot Bacon Dressing

6 c. torn spinach
1/4 c. chopped onion
6 slices of bacon (or less)
1 hard boiled egg, chopped
1/4 c. vinegar
1/4 tsp. Pepper
1 Tbsp. Honey

Saute bacon until very crisp. Remove and drain on paper towel. Slowly add vinegar, pepper, and honey to bacon grease. Stir. Heat to boiling. Remove from heat & add onions. Place washed spinach in salad bowl. Add chopped egg & crumbled bacon. Slowly pour hot dressing on & toss lightly. Serve at once.

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Mandarin Salad

1/4 c. slivered almonds
1/4 head lettuce, torn in pieces
1/4 bunch romaine lettuce, torn in pieces
2 medium stalks celery, chopped
2 green onions, thinly sliced
1 can mandarin oranges (no sugar added)

Mix salad ingredients. Top with Sweet & Sour Dressing (below).

Variation: Add grilled chicken breast

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Sweet & Sour Dressing

1/4 c. oil
2 Tbsp. Honey
2 Tbsp. Vinegar
1 Tbsp. Parsley
Salt & Pepper, dash

Shake together. Store in Refrigerator.

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Fresh Salsa

4-6 tomatoes (roma or plum are best), chopped
2 green onions, chopped
2 cloves garlic, chopped
2 Tbsp. Frozen green chilies, chopped
2 Tbsp. Fresh cilantro, chopped

Mix together tomatoes, green onions, and garlic. Add green chilies and cilantro. Best if sits refrigerated 8 hours or more. May add more or less chilies and cilantro to taste.

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Taco Salad

1 lb. Hamburger
8 oz. Cheese, grated
1 head lettuce, torn in pieces
black olives, chopped
fresh salsa

Brown hamburger (add own spices for taste). Arrange lettuce on large plate or bowl. Add hamburger and cheese. Top with fresh salsa. May add homemade yogurt (instead of sour cream).

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Seven Layer Salad

Use shallow dish. Layer as follows:
1/2-3/4 head lettuce, chopped
3-4 stalks celery, chopped
1/2 green pepper, chopped
1 bag frozen peas, separated
1 c. homemade mayonnaise

Sprinkle with parmesan cheese
Top with crumbled cooked bacon

Variations: Use cheddar cheese, grated, instead of parmesan. I like to do this salad in a deep clear bowl and repeat the layers. It is very pretty this way.

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Broccoli Salad

4 c. broccoli, chopped
4-8 slices crisp bacon, crumbled
1/2 c. red onion, chopped
1/4 c. raisins
1/2 c. homemade mayonnaise
2 Tbsp. Vinegar
1/2 c. honey

Mix mayonnaise, vinegar, and honey. Mix all other ingredients and add dressing. Marinate 12 - 24 hours.

Variation: Can leave out bacon and add sunflower seeds.

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Homemade Applesauce

6 c. peeled, cored, sliced apples
1/2 c. water
1 Tbsp. Lemon juice
1/4 c. honey (optional)
1/2 tsp. cinnamon or nutmeg

In a 2 quart microwave casserole dish, mix apples, water, and lemon juice. Cook covered on high for 10-12 minutes, or until apples are tender. Place in blender. Add remaining ingredients and blend until smooth.

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Apple Berry Salsa

Can be used as a topping for home made frozen yogurt or eaten as a fruit salad.

1 qt. Strawberries, sliced
2 kiwi, peeled and sliced
2 apples, peeled, cored, and sliced thin
1 orange

Mix together sliced fruit. Add juice of orange. Then zest orange peel and add. Add 2 Tbsp. Honey if desired. Marinate for several hours or overnight.

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Vegetable Beef Soup

Use Dutch oven or other large pot on stove.

  • 1 lb. Very lean ground beef
  • 2 whole onions, chopped
Add Water.
Add some or all of the following:
  • 1/2 head cabbage, chopped
  • 3-4 carrots, chopped
  • 1 bag frozen French or cut green beans
  • Several cloves of garlic, chopped
  • 2-3 tomatoes, chopped
  • 1/2 can tomato juice (23 oz.)
  • 1/4 c. lentils or kidney beans
  • Salt & Pepper to taste
  • 1 tsp. dill weed
  • 1 tsp. marjoram
  • 1 tsp. thyme
  • 1 tsp. parsley
  • 2 bay leaves
Cook at least 1 hour.
Makes 8-10 servings. Freezes well.

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Mushroom Soup

1/2 c. raw cashews
3 c. boiling water or vegetable or chicken stock
1 lg. Onion, chopped
2 Tbsp. Olive oil
1/2 lb. Sliced mushrooms
1 Tbsp. Paprika
1 1/2 tsp. dill weed
1/8 tsp. cayenne pepper
1 Tbsp. Lemon juice

Grind cashews. Add 1 cup of water or stock to cashews. Grind for 30 seconds.

Add remaining liquid. Saute onion in oil. Add mushrooms. Cook 10 minutes. Add spices. Pour cashew mixture into pan. Simmer 15 minutes. Just before serving, stir in lemon juice. To thicken, grind 1 c. soup and return to pot.

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French Onion Soup

3 lg. Onions, cut to length desired
2 Tbsp. Olive oil
4 c. chicken stock
1/4 c. white wine
salt and pepper to taste
Grated Monterey jack cheese

Saute onions in olive oil until some turn brown. Add chicken stock. Simmer an hour. Top with grated cheese (may broil - to brown cheese - in oven proof bowl if desired.

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Orange Jubilee

6-oz. can frozen orange juice concentrate
1 cup yogurt
1/4 cup (or less) honey
1 teaspoon vanilla
ice cubes(10-20 to make drink slushy)
1 cup water (if drink is too strong and may vary amount to taste)- add last

In blender, combine all ingredients; process for 1/2 minute or until ice cubes are crushed.

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Zesty Salmon Patties

1 (143/4-oz.) can salmon, drained
1/2 cup almond flour
1/4 cup finely chopped onion
1/4 cup homemade mayonnaise
1 tablespoon prepared horseradish
2 eggs, slightly beaten
2 tablespoons butter

In large bowl, combine all ingredients except margarine; mix well. Form salmon mixture into four 4-inch patties. Melt butter in large skillet over medium heat. Fry patties 6-8 minutes or until golden brown, turning once during cooking.

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Strawberry Cream

1 cup homemade yogurt
1 tablespoon lemon juice
1/4 cup honey
3 pints fresh strawberries, sliced
2 bananas, sliced 1/2-inch thick
toasted coconut, if desired

In large bowl, combine yogurt, lemon juice and honey until smooth. Fold in strawberries and bananas. Cover; refrigerate 10 minutes. If desired, garnish with toasted coconut.

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Cheesy-Veggie Scrambled Eggs

1 1/2 cups frozen broccoli/cauliflower combination
6 eggs
2 tablespoons yogurt
1/4 teaspoon salt
1/4 teaspoon basil leaves
1/8 teaspoon pepper
1 tablespoon butter
1/4 cup sliced green onions
1/2 cup shredded mild cheddar cheese

Cook vegetables as directed on package; drain. Keep warm. In medium bowl, combine eggs, yogurt, salt, basil and pepper; beat well. In medium skillet over medium-high heat, melt butter. Add onions; saute for 1-2 minutes or until tender. Reduce heat to low; add egg mixture. Cook until eggs are set but still moist, stirring occasionally from outside edge to center of pan. Stir in warm begetables; sprinkle with cheese. Cover; cook 2-3 minutes or until cheese is melted.
4 servings

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1 lb. hamburger
1 onion, chopped
1/2 green pepper, chopped
2 cloves garlic, chopped
1 tsp. chili powder
salt & pepper
3-4 tomatoes, chopped
1 can tomato juice (46 oz.)

*Cooked dry red beans or kidney beans (small bag)
*Beans must be prepared in advance. Place beans in large pot. Cover beans with water and soak overnight. Drain. Cover with fresh water and cook on low until soft, about 2 hours. Drain.

Brown hamburger. Add onion, garlic, and green pepper to saute. Add tomatoes.

Cook 5-10 minutes. Add rest of ingredients, including prepared beans. Simmer 30 minutes.

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Homemade Refried Beans

1 small bag pinto beans

Put beans in dutch oven or large pot. Cover beans with water and soak overnight. Drain. Cover with fresh water and cook on low until soft, about 2 hours. Drain.

After cooked, place 1 1/2 - 2 cups of beans in blender. Add 2 tsp. butter, 1 Tbsp. yogurt, 1/8 tsp. garlic powder, salt and pepper. Blend until smooth (some chunky beans will remain). One small bag will make about 4 batches, which can be frozen and used when needed.

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Enchilada Sauce

2 c. tomato juice
1 tsp. chili powder
2 Tbsp. dried onions
1/4 tsp. garlic powder
salt & pepper

Place ingredients in pan, Simmer 5 minutes.

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Enchilada Casserole

4 chicken breasts
1 1/2 - 2 c. prepared refried beans
2 c. shredded cheddar cheese
1 green onion, chopped
black olives, chopped
homemade enchilada sauce

Prepare chicken breasts in advance. Place breasts in pan and cover with water.

Cover with lid and cook on medium several hours so that chicken will shred easily. May need to add water as it cooks. Reserve liquid if desired (chicken stock can be used in soup recipes).

Shred chicken with 2 forks. Put in bottom of 2 qt. casserole dish. Pour enchilada sauce over chicken. Spread refried beans over chicken. Sprinkle grated cheese on beans. Top with olives and green onions. Bake in 350° F. oven for 1/2 hour. Good with homemade salsa.

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Chili Relleno

Diced green chili (I use frozen chilis that have been thawed)
1 lb. monterey jack cheese, shredded
l lb. cheddar cheese, shredded

Grease 13 x 9 in. pan. Mix cheeses together. Alternate layers of cheese & chilis.


  • 4 beaten eggs
  • 1 c. homemade yogurt
Beat until smooth. Pour over chilis & cheese. Bake at 350° F. for 45 - 50 minutes (until knife comes out clean). Let stand a few minutes. Cut in squares.

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Eggplant Parmesan

1 eggplant
1/2 c. parmesan cheese
Monterey Jack cheese, grated
1 egg, beaten
1 onion, chopped
8 oz. mushrooms, sliced
1/2 green pepper, chopped
3-5 tomatoes, chopped

Prepare tomato sauce as follows: Saut=02 onion, mushrooms, and peppers in small amount of oil. Add chopped tomatoes. If necessary, add tomato juice to create smoother sauce. Cook for 1/2 hour to 1 hour.

Slice eggplant in 1/2 inch slices. Dip in egg. Dip in parmesan cheese. Cook in pan of 1/4 c. heated oil about 30 sec. on each side or until cheese is browned.

Place 2-3 slices of eggplant on a plate. Spoon on several spoonfuls of tomato sauce. Sprinkle with grated cheese. Serve.

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Fruited Chicken Salad

4 boneless chicken breasts
1 can pineapple chunks
2-3 stalks celery, chopped
1 c. grapes (may cut in half)
1/2 c. walnut pieces
2/3 c. homemade mayonnaise

Cook chicken breast either in microwave or on stove. Chill. Cut into bite size chunks. Place in a large bowl. Add all ingredients. Chill an hour or more.

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Vegetable Chicken Salad

4 boneless chicken breasts
1 cucumber, finely chopped
2 carrots, finely chopped
1 tomato, finely chopped
1/2 green pepper, finely chopped
2 green onions, finely chopped
3-4 cloves garlic, finely chopped
1 tsp. dillweed
salt & pepper to taste
3/4 c. homemade mayonnaise

Cook chicken either in microwave or on stove. Chill. Cut in small pieces.

Place in large bowl. Add rest of ingredients. Chill an hour or more.

Variation: Experiment with different vegetables, adding the fresh vegetables you like best. Suggestions: radishes, zucchini, mushrooms, red or yellow pepper.

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Hamburger Beans

1/4 lb. bacon (optional)
1-2 lbs. hamburger
1 med. onion, chopped
1/2 c. honey
1 small bag great northern or navy beans
1/2 small bag kidney or red beans
1 small bag frozen lima beans
4 c. tomato juice
2 Tbsp. vinegar
1 Tbsp. prepared mustard

Prepare northern & kidney beans by soaking them overnight in large pot covered ith water. Drain. Cook 2 hours on low until tender. Drain. Cook bacon until very crisp. Brown hamburger and onion. Place in large pot. Add all other ingredients. Cook several hours on low. (can bake in oven at 350° F. -may take longer to cook down tomato juice).

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2 cans tomato paste (I used some that just listed "tomatoes". Living dangerously!)
1 cup of honey
1 dried, mild chili pepper (didn't catch the name of it, but it was pretty big!)
1 cup of raisins
6-7 cloves garlic
2 tablespoons red wine vinegar
1 tsp paprika
1 tsp chinese five spice
1/4 cup olive oil

  1. Soak the pepper and raisins in hot water for 15 minutes.
  2. Mix tomato paste, honey and olive oil in a saucepan over med. heat. Add water to thin to desired consistency.
  3. Drain pepper and raisins. Along with garlic, puree THE BEJESUS out of all three in a food processor, so that a paste is formed.
  4. Add paste to saucepan...mix.
  5. Add paprika, five spice and vinegar. These amounts are kind of mild, may want to add more for more kick! I tend to like sweet and spicy rather than hot.

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Cheesy Chicken Cutlets

2 oz. cheddar cheese (or other permitted cheese)
4 chicken cutlets or skinless boneless chicken breasts pounded until 1/4" thick
3 Tbsp. almond flour
1/2 tsp. black pepper
1 Tbsp. butter or margarine
1/2 cup chicken broth
1/4 cup dry white wine or chicken broth
1/4 tsp. dried oregano

Cut cheese into four slices and place one on each cutlet. Starting with a short end, tightly roll up cutlets, jelly-roll style. Tie securely with string.

On waxed paper, combine flour and pepper. Mix well. Add cutlets; roll in flour to coat. In a large skillet, melt butter over medium heat. Add cutlets; cook, turning frequently, until golden, about 3 minutes.

Add broth, wine, and dried oregano to skillet. Increase heat; bring to a boil. Reduce heat to medium-low; simmer until chicken is cooked through and sauce is slightly thickened, about 10 to 12 minutes. Place on a serving plate; remove string. Garnish with parsley and oregano sprigs.

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Beef Stew

1 1/2 lbs. beef suitable for stews
3/4 tsp. marjoram leaves (optional)
3/4 tsp ground black pepper
1 tbsp. vegetable oil
2 garlic cloves, crushed
1 1/2 lbs. carrots, peeled and cut into 1-inch pieces
1 lb. small mushrooms, halved
1 large onion, cut into 1-inch pieces

Trim fat from beef, cut beef into 1-inch pieces. Combine marjoram and pepper, sprinkle over beef. Heat oil in a large pot over medium heat. Add half the beef; cook 5 minutes, or until evenly browned, stirring occasionally. Remove from pot. Repeat with other half of beef. Pour off any drippings; return beef to pot. Stir in broth and garlic; bring to a boil. Reduce heat to low, cover tightly and simmer 1 1/2 hours. Add carrots, mushrooms and onion. Increase heat to high and bring to a boil; simmer 30 minutes longer, or until beef and vegetables are tender. If desired, thicken by removing some of the vegetables and broth and pureeing them; then returning to the stew.
Serves 6.

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Ginger-Carrot Soup

1 tbsp minced ginger root
2 cloves garlic, minced
1/2 cup chopped onion
2 tbsp. butter
5 cups sliced carrots
2 cups chicken broth
2 cups water
1/4 cup fresh lime juice
yogurt for garnish

In a soup pot or large casserole, saute ginger, garlic, and onion in butter until tender. Stir in carrots. Add chicken broth and water and simmer until carrots are tender (about 20 minutes). Add lime juice and puree soup in blender until smooth. Chill or serve warm. Top each bowl with a large dollop of yogurt.
Makes 10 one-cup servings.

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Jamaican Jerked Chicken

1/4 cup minced green onions
1 tbsp. oil
1 tbsp. hot pepper sauce
2 tsp. ground allspice [not really allowed on diet]
1 tsp. cinnamon
1/2 tsp. salt
1/2 tsp. nutmeg
2 large cloves garlic, minced
4 boneless, skinless chicken breasts (about 1 lb.)

Mix first 8 ingredients in large plastic bag. Add chicken, close bag and mix to coat chicken as evenly as possible. Refrigerate 30 minutes or overnight. Grill or broil, 4-5 inches from heat, 10 to 12 minutes or until desired doneness.

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Cheesy Egg Casserole

1/4 tsp. salt
1/4 cup butter, melted
4 eggs, beaten
1 cup farmer's cheese or dry curd cottage cheese
4 oz. chopped green chiles
1 (4-oz.) jar pimientos
2 cups shredded monterey jack cheese
green pepper

Combine salt, and butter in large bowl. Add eggs, farmer's cheese, chiles, pimiento and cheese; mix well. Pour mixture into a lightly greased 10x6x2 in. baking dish. Garnish casserole with green pepper. Bake, uncovered, at 375° for 30 minutes.

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Zucchini-Beef Bake

3 medium zucchini, sliced
1 cup sliced mushrooms
2 tbs. oil
1 pound ground beef
1 small onion, chopped
2 cups tomato sauce
1/2 tsp. oregano
1/2 tsp. basil
1/2 tsp. salt
1 green pepper, diced
2 cups shredded cheese, your choice

Saute zucchini and mushrooms in oil until tender. Cook ground beef and onion until browned in separate pan; drain. Stir in tomato sauce and seasonings. Layer half each of zucchini mixture and diced green papper in a lightly greased 13x9 pan. Spoon half of ground beef mixture over vegetables. Sprinkle with half of cheese. Repeat leayers of vegetables and ground beef. Bake, uncovered, at 350° for 30 minutes. Sprinkle with remaining cheese, and bake an additional 5 minutes.

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Here is Mac's Lentil ideas:

<<...It all started with Elaine's sweet and sour lentils and then I got creative--first modification was to substitute balsamic vinegar and fresh sweet basil in her original recipe. The next version included one seeded and diced jalapeno pepper, small sweet yellow onion and balsamic vinegar instead of the original seasonings as listed in the book...>>

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Peach Yogurt Sherbet

1 pound (4 or 5) ripe peaches, yields about 2 cups prepared fruit
1 small medium ripe banana
1 cup plain, low fat yogurt (I used my very rich fat filled yogurt instead)
2-3 Tblsp honey
2 tsp vanilla extract

Blanch the peaches in boiling water for 20 seconds. Refresh under cold water and remove the skins. Remove the pits and slice. Peel and slice the banana. Freeze the fruit in plastic bags. (I chopped the fruit up first before freezing) When frozen solid, remove from the freezer and pound to break into chunks. ( I found no need to pound, it simply broke into pieces in a few minutes.)
Place the yogurt, honey, and vanilla in a food processor. Add the frozen fruit. Using the pulse action, process until the fruit is mashed. Then turn on the processor and blend until you have a smooth puree. Serve as is or return to the freezer. It will keep several weeks in the freezer.
> Source: "Mediterranean Light" by Martha Rose Shulman

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Mix one cup almond flour, one teaspoon baking soda, and 1/4 teaspoon salt. Set aside.

Combine one beaten egg, 3/4 cup yogurt, and 1/6 cup oil. Stir this into dry ingredients only until moistened.

Use a hot griddle or frying pan. Start with small size as they may be hard to flip. Give them plenty of time to cook through. They will be beautifully brown and taste great with honey, your homemade syrup, or just plain.

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Salad Dressing

Combine in blender:

  • 1 cup vegetable oil
  • 1/2 cup each of vinegar
  • honey and homemade catsup
  • 1 teaspoon each salt and mustard
  • a dash of celery salt
  • 1 tablespoon dry onion flakes

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Frozen Fruit Slush

Mix together in bowl:

  • 1 6oz. can orange juice concentrate and 2 cans water
  • 1 20 oz. can crushed, unsweetened pineapple
  • 6 or 7 bananas diced
Honey to flavor is optional. I fill individual cups, covering them with plastic wrap, and freezing them. This is refreshing on these hot muggy days!

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Creamy Lentil Soup

1 cup lentils (rinsed and soaked)
1/2 quart water
1 quart homemade chicken stock
2 slices bacon
2 stalks celery
1/2 green pepper
1 yellow onion
salt and pepper
cayenne pepper
1/2 cup homemade yogurt
2 Tbsp. honey

In pot, cook lentils, water and stock.
Saute bacon, celery, pepper and onion (Make sure bacon is very crisp). Add to pot. Cook 1 hour.
Put all of soup through food processor. Return to pot. Add salt, pepper and cayenne to taste.
Add yogurt and honey.
As a garnish, saute onion, chives and rosemary in butter.
(This soup freezes well, too)

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Crunchy Almond Chicken

1 cup ground almonds
1 clove garlic, finely chopped
1/4 teaspoon ground ginger
1 teaspoon salt
1 teaspoon paprika
1/4 teaspoon ground cumin
1/4 teaspoon pepper
1/3 cup butter
2-3 pounds chicken, cut up
(Note: I used boneless, skinless chicken breasts and cut them into small pieces, much the size of "McNuggets")

Mix almonds, garlic, ginger, salt, paprika, cumin and pepper. Dip chicken pieces into butter; roll in almond mixture. Place chicken in ungreased baking pan. Cook uncovered in 375° oven until thickest pieces are done, 45 to 60 minutes.

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I did a bit of experimenting last week with recipes

  • I added a bit of cinnamon to the muffins, which was a good change.
  • I also used the sweet and sour lentil recipe but instead of using lentils I used a combination of some green beans, peas and some onions. I cooked the beans and peas in the microwave, sauteed the onions in the butter and combined everything together for a few minutes till it was hot then I put it in the refrigerator to make a cold "three" bean like salad.
It was good.

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Metza Pie

1 lb. hamburger
2/3 cup milk (Lactaid 100) or yogurt
1/2 cup almond flour
1 teaspoon salt
1/2 teaspoon garlic powder
1/3 cup catsup
1/2 cup sliced mushrooms, sauteed in butter
1 cup cheddar cheese, shredded
1/4 teaspoon oregano
2 tablespoons parmesan cheese

Thoroughly mix first four ingredients and pat evenly on bottom and sides of 9" pie pan. Spread with catsup and top with sauteed mushrooms. Cover with cheddar cheese and sprinkle with oregano and parmesan. Bake at 350° for 25 minutes.
You can easily double this recipe and pat in 13x9 pan instead.

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Cranberry Chicken Bake

3 whole chicken breasts, skinned, boned, halved
1/2 cup chopped onion
1 tablespoon oil
1 cup ketchup
1/2 cup honey
1/2 teaspoon grated orange peel
1 1/2 cups fresh or frozen cranberries

Grease 13x9 baking dish. Place chicken breast halves in dish. Bake at 400° for 25 minutes. Meanwhile, in skillet cook and stir onion in hot oil until crisp-tender. Add ketchup, honey and orange peel; blend well. Stir in cranberries. Spoon over partially baked chicken breasts. Bake an additional 20 minutes or until chicken is tender.

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Fresh Asparagus Frittata

6 eggs, slightly beaten
1/4 cup milk or yogurt
1/4 teaspoon salt
1/4 teaspoon garlic
1 cup cup-up fresh asparagus, cooked, drained
1 cup swiss cheese, shredded
1 tablespoons butter
1/2 cup chopped onion
1/2 cup chopped red bell pepper

Combine eggs, milk, garlic, salt, aspragus and 1/2 cup of the cheese; mix well.
Melt margarine and saute onion and red pepper until crisp-tender. Reduce heat to low; pour egg mixture over vegetable mixture in skillet. Cover, cook 16-19 minutes or until mixture is set. Sprinkle with remaining 1/2/ cup cheese. Remove skillet from heat. Cover; let stand 5 minutes or until cheese is melted.

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Shepherd's Pie with Squash and Cauliflower Topping

(Makes 8 servings)


  • 1 medium-size butternut squash (about 1 1/2 pounds), halved lengthwise, seeded, pared and cut into 1-inch cubes
  • 1 1/2 pounds cauliflower [I used frozen cauliflower, but fresh would probably work, too]
  • 4 Tablespoons butter
  • 3/4 cup homemade yogurt
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground hot red pepper (cayenne)
  • 1 egg
  • Paprika
  • 2 Tablespoons vegetable oil
  • 3 medium-size onions, chopped
  • 2 cloves garlic, finely chopped
  • 1 1/2 pounds lean ground beef
  • 1 tablespoon leaf basil, crumbled
  • 1 tablespoon leaf oregano, crumbled
  • 1 teaspoon ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon leaf thyme, crumbled
  • 1/4 teaspoon pepper
  • 12 ounce tomato juice
  • 2 tomatoes, cut in pieces [I used the equivalent amount of cherry tomatoes, halved]
  • 1 pound green beans, trimmed and cut into 1/2-inch lengths [I used split peas, which I soaked overnight, although next time, I might also consider adding chopped carrots]
  1. Prepare Topping: Drop squash and cauliflower into large pot with enough cold, salted water to cover vegetables by 1 inch. Partially cover and bring to boiling. Boil 15 minutes or until tender.
  2. Drain squash and cauliflower; return to pot. Add butter, yogurt, salt, black pepper, nutmeg and red pepper. Mash with potato masher until fluffy. Cool slightly. Reserve egg and paprika.
  3. Preheat oven to moderate (375° F.).
  4. Prepare Filling: Heat oil in large skillet over medium heat. Add onion; saute until softened, about 5 minutes. Add garlic; cook 1 minute. Remove to plate.
  5. Crumble beef into skillet; cook over medium-high until browned, about 3 minutes. Stir in basil, oregano, cumin, salt, thyme, pepper, and reserved onion mixture. Add tomato juice, tomatoes, and green beans (or whatever vegetables you've chosen). Bring to boiling. Lower heat; cover and cook 10 minutes (longer if added vegetables are not yet tender). Spoon into 13 X 9 X 2-inch glass baking dish.
  6. Beat egg into squash-cauliflower mixture. Spread evenly over filling, making decorative swirls or diamond grid pattern. Sprinkle with paprika.
  7. Bake in preheated moderate oven (375° F.) for 40 minutes or until bubbly and top is golden brown. Cool on wire rack at least 20 minutes before serving.

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Recipe for Mayonnaise

Process at highest speed in blender:

  • 3 hard boiled eggs
  • 1 teaspoon salt
  • 1 1/4 teaspoon dry mustard
  • 1/2 teaspoon paprika
  • Honey to tast (approx 1 teaspoon)
  • 2 tablespoons lemon juice
  • 2 tablespoons white vinegar
Slowly pour in 2 cups vegetable oil.
Blend in 1/2 envelope unflavored gelatin dissolved in 1/4 cup water.

Chill and enjoy. This is delicious for deviled eggs.

Note: When I tried this recipe I used a whole envelope unflavored gelatin. My mayonnaise was too thick. I'm guessing 1/2 envelope would be about right. It might take some more experimenting to get it just right. Let me know how it turns out.

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Saucy Pork Chop

1 teaspoon butter
1/4 cup sliced fresh mushrooms
1 tablespoon chopped onion
1 tablespoon chopped green pepper
1 small tomato, peeled and finely chopped
1/4 cup water
1/2 teaspoon lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon ground oregano
1/8 teaspoon dried whole thyme
1/8 teaspoon salt
1/8 teaspoon pepper
1 pork chop

Saute mushsrooms, onion and green pepper in butter until tender. Stir in tomato, water, lemon juice and seasonings. Place pork chop in baking dish and spoon vegetable mixture over top. Bake at 350° until pork chop is done. This recipe is for one serving so I just multiply the ingredients by however many servings I wish to make. It suggests you serve over rice. I served rice to the other members of my family and spaghetti squash to my son.

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Fruit Delight

2 tablespoons mayonnaise
2 tablespoons honey
1 apple, unpeeled, cored, and diced
1 banana, sliced
1/4 cup chopped walnuts

Combine mayonnaise and honey; mix well. Combine remaining ingredients in bowl. Add to dressing; toss until well coated.
2 servings

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Stuffed Ground Turkey Patties

2 lbs. raw ground turkey
1/4 teaspoon garlic powder
1/4 teaspoon celery salt
1/8 teaspoon pepper
1/3 cup chopped green pepper
1/3 cup chopped green onions
1/3 cup chopped fresh mushrooms
sliced of cheddar cheese
6 slices bacon

Combine turkey, garlic powder, celery salt, and pepper; mix well, and shape into 12 thin patties. Combine green peper, green oinions, and mushrooms; spoon 2 rounded tablespoons of vegetable mixture on top half of the patties. Top each with half of a cheddar cheese slice and a remaining turkey patty, sealing edges. Wrap bacon around each patty and secure with toothpick. Place patties on greased broiler rack; bake at 350° for 20 minutes or until done. Place under broiler for an additional 2 minutes or until bacon is browned.

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Barbequed Chicken

2-3 lbs. chicken, cut up
2 cups cola flavored carbonated beverage, diet
6 oz. tomato paste
1/4 vinegar
2 teaspoons instant minced onion
1/2 teaspoon celery seeds
1/4 dry mustard
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves

Place chicken in lightly greased baking dish. Combine remaining ingredients in saucepan; bring to a boil. Reduce heat and simmer 5 minutes. Pour over chicken. Bake, uncovered at 350° for 1 hour or until done, basting frequently.

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Sweet Hot Pinto Beans

1 (16-oz) package dried pinto beans
2-3 dried red chiles, washed, stemmed, and seeded
4 slices bacon, chopped
2 teaspoons salt
1 large onion, quartered
1 medium green pepper, chopped
1/4 cup honey

Sort and wash beans; soak overnight. Drain off soak water and add fresh water to cover beans. Add chiles, bacon, salt, . Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours. Add remaining ingredients and additional water, if needed; cover and simmer 30 minutes or until beans are tender. Remove chiles before serving.
NOTE: To make refried beans, heat 1 tablespoon vegetable oil per cup of cooked beans in large, heavy skillet. Add beans, and mash to desired consistency, stirring as needed until thoroughly heated. Add additional cooking liquid from beans, if necessary.

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Gourmet Fish

3/4 cup grated parmesan cheese
1/2 cup butter, softened
3 tablespoons chopped green onions
3 tablespoons mayonnaise
2 teaspoons chives
6 grouper fillets (or other mild white fish)
3 tablespoons lemon juice
1/4 teaspoon pepper

Combine cheese, butter, green onions, mayonnaise, and chives; mix well and set aside. Place grouper in a single layer in a greased baking dish. Pour lemon juice over fish; sprinkle with pepper. Broil fillets 6-8 minutes or until fish flakes easily. Remove from oven; spread top of fillets with cheese mixture. Broil fillets an additional 2-3 minutes or until cheese is lightly browned and bubbly.

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Zucchini Egg Casserole

1/4 cup water
14 teaspoon salt
l1 lb. zucchini, coarsely chopped
1 tablespoons butter
1 cup sliced fresh mushrooms
1/3 cup chopped onion
4 eggs,s beated
1 1/2 cups shredded Cheddar cheese
1 2-oz. jar diced pimiento, drained
1/8 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon pepper

Combine first 3 ingredients and microwage 8-10 minutes, stirring after 5 minutes. Drain well and set zucchini asisde. Saute mushrooms and onions in butter until tender. Add remaining ingredients and zucchini to sauteed vegetables and mix well. Pour into a greased baking dish. Bake at 350° until eggs are set.

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Festive Cauliflower

1 medium head cauliflower
1/2 teaspoon salt
1/4 cup mayonnaise
1 tablespoon chopped pimiento
1 tablespoon chopped green pepper
3 slices bacon, cooked and crumbled

Cook cauliflower whole or cut in florets. Drain cauliflower and set aside, keeping warm. Combine mayonnaise, pimiento and green pepper; spread over hot cauliflower. Sprinkle with bacon.

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Crunchy Snack

Anyone out there hungry for a crunchy snack? I tried one tonight that turned out so well Jon said I've got to share it with the group. It's easy. Here goes . . . .

Heat your griddle or heavy skillet.
Drop shredded cheese on the hot griddle in a thin layer.
Keep it on low heat until the cheese melts, then begins to brown and crunch.
Flip the cheese so the other side will get crunchy, too.

Eat hot or cold with salsa or plain.

You can make the cheese chips bite size or make one enormous chip and then break it up to whatever size you like.

We haven't tried storing these yet - I'm not sure what will work for that - But I do know they are great fresh . . . and they CRUNCH like a chip!!

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Peanut Butter Balls

1/2 cup peanut butter
1/2 cup creamy/solid type honey (not liquid honey)
1/2 cup almond flour
chopped peanuts

Mix peanut butter, honey, almond flour together. Roll by hand into balls. Roll balls in chopped nuts to coat the outside. I keep them in the fridge and they have a pretty nice consistency then.

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Old Fashioned Lemonade

1/4 cup boiling water
1/4 cup honey
1/2 cup lemon juice
3 cups water

Pour the boiling water into a bowl with the honey and stir until the honey melts. Add the lemon juice and water and stir. Pour into glass with ice cubes.
Makes 1 quart

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Hot Tuna or Chicken Salad

Can of tuna or equivalent of shredded chicken
2 tbsp yogurt
1 tsp prepared mustard
chopped onions
shredded cheddar cheese
salt (optional)

Mix the above ingredients and then warm in the microwave until the cheese melts. The original recipe was for a Grilled Tuna sandwich, so for those people who make their own bread this would make a great grilled sandwich as well.

I liked this recipe because it's lower in fat than if you had used mayonnaise.

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Carrot Cake

Date: 4/29/97 1:53:20 PM
Source: Partridge (

Just wanted to pass along this recipe I came across which fits the SCD perfectly! It is a very moist and delicious carrot cake with a hint of orange. We found it to be very much like a 'real cake'. I was so suprised that the recipe did not call for flour.

6 eggs, seperated
1 cup honey
1 1/2 cups carrots, cooked and pureed
1 Tlbs grated orange rind
1 Tlbs frozen orange juice
3 cups almond flour

Preheat over to 325° F.
Beat the egg yolks and honey together. Mix in carrot puree, orange rind, orange juice and almond flour. Beat the egg whites until stiff and fold in. Spoon into a greased loose bottomed 9 inch springform pan. Bake for about 50 minutes or until a skewer inserted into the centre of the cake comes out clean. Cool in the pan for 15 minutes, then turn out onto a wire rack to cool completely.
This cake looks great, tastes wonderful alone but it is also very nice served with the Honey Cream Whipped Topping (Page 110, Breaking the Vicious Cycle).

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We found our Yogurt Maker in a Health Food Store. The brand is Yogourmet II Electric Yogurt Maker. It makes great yogurt always very thick and creamy much nicer than any commercial yogurt I ever tried.
The company you could contact to find out where to purchase one in your area is
Lyo-San Inc.
C.P. 598
Lachute, QC [Quebec], CANADA
J8H 4G4
The phone # is 1-514-562-8525

We have tried other yogurt makers but never got the excellent quality yogurt we get with the Yogourmet II. Actually this brand was recommonded to us by Lucy Rosset (Ist Testimonial on the back cover of Breaking the Vicious Cycle. Hope this info helps.

Barb Partridge

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Breakfast Eggplant Parmesan

Date: 4/28/97 8:01:50 PM
Source: Denise (

These are not my recipes, in fact, I haven't even tried them yet. But I found them on a low-carb recipe page [ ].
They look like they work for the diet and are potentially very tasty.

  1. cut eggplant into slices (1/2 in thick) or 1 in cubes.
  2. cook eggplant until tender but not mushy
    • steam in veggie/rice steamer left over from vlf days (10 minutes)
    • or in a pot with a lid and 1/2in water (8 minutes)
    • or microwave in some water until tender (only did this once, I think it was about 5 min.)
  3. put eggplant in something that can microwave or go under the broiler or in the toaster oven (or back in the pot, if that's all you have). Add a little spaghetti sauce, some cheese. Broil, nuke, toast or cook until cheese has melted (1 minute).
  4. Sprinkle with parmesan cheese.
  5. Eat.

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Chicken Fries

Date: 4/28/97 8:01:50 PM
Source: Denise (

Take boneless chicken breasts and cut with a meat scissor in the shape of fries and then deep fry till golden brown and faily well done. Add some homemade catsup and use your imagination... also chicken nuggets taste great with an egg batter and powdered garlic and onion coating (no breading) make great finger snack... make them small and eat like peanuts.

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Garlic Eggplant

(4-6 servings)

1 medium onion - coarsely chopped
8 oz mushrooms - quartered
6 japanesse eggplants - cut in cubes
  (or one large regular eggplant, the japanesse are sweeter in my opinion. If you use regular eggplant, you may want to salt and drain for a couple of hours.)
3/4 HEAD of garlic - crushed or chopped fine
  NOTE: that's HEAD not clove, yes, a lot of garlic you can use less if you really want to.
1 cup water
1 Tablespoon dried basil or 1/4 cup fresh chopped salt and pepper to taste.

In a large heavy bottomed pan (or dutch oven), sautee (in water or veggie stock) onions over medium heat until soft and sweet. Add mushrooms, eggplant, garlic and water. Keep on med - high heat stiring occationally until the water is boiling (about 2 min). Turn down heat to a simmer and cover about 1/2 hour or until eggplant is done and very soft (regular eggplant may take a bit longer).
Add basil, salt and pepper to taste. Reheat when ready to serve.

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Pseudo Moussaka

0.5kg/1lb lean minced beef
1 medium aubergine/eggplant
2 cloves garlic
100g/4oz cheddar cheese, grated
olive oil
sunflower oil

Slice the aubergines quite thinly (about 3-4mm) and layer them in a deep dish, salting each layer as you go. Leave them at least an hour, preferably two, and then drain and rinse off the juice which appears. Shake them dry. Heat a frying pan and fry single layers of aubergine in olive oil until darkened and tender. When all the aubergine is cooked put it aside. Heat some sunflower oil and cook the mince until just brown, adding the pressed garlic in the last minute or two.
Layer in the order meat -> aubergine -> grated cheese in a deep dish (two or three repeats of the layers) and bake in a medium hot oven for about twenty minutes, until the top cheese layer is golden and bubbly.
2 huge servings or 3-4 smaller ones.

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Thom Yam Thai Soup

(a note with the recipe said to ignore the Krapau leaf because the contributor didn't know what it was.)

Book Title: GAI THOM KHA
Categories: Chicken, Soups, Thai
Yield: 6 servings
2   Lemon grass stalk
3 T Siamese ginger; sliced
4   Garlic cloves
3   Peppercorns
7   Coriander roots
23   Shallots
4 c Coconut milk, medium-thick
1 lb Chicken, white; sliced
5   red chilies (prik khee-nu); minced
4 T Nam pla
4 T Lime juice
5   Krapau leaf; shredded
3   Cilantro sprig; chopped

Wash lemon grass and trim root ends and tough layers. Slice bottom 6 inches thinly. Chop 1 T. of this. Puree chopped lemon grass, 1 T. of sliced ginger, garlic, peppercorns, coriander roots and shallots. Bring 1 cup of coconut milk to boil and add lemon grass mixture. While stirring, reduce heat to medium and add chicken, remaining coconut milk, ginger slices and lemon grass. Bring to boil, reduce heat, and simmer uncovered until chicken is tender. Season with chilies, fish sauce and lime juice. Decorate servings with lime leaves and coriander sprigs.

To make coconut milk: Blend 2 cups fresh or frozen grated coconut with water. Strain through double cheesecloth, pressing out all liquid. This is thick coconut milk. To get thin milk, add warm water to residue from first straining. Let stand 5 minutes, then press as before.

For coconut cream, refrigerate first pressing and cream will rise to top. Refrigerate or freeze. Two cups coconut makes 3 cups thick milk, of which 6 tablespoons is cream.

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Garlic Sauce Recipe

A good standby:

  • In a food processor do FRESH parsly & garlic from real bulbs (not in jars) and then add butter and process til smooth. Great on shrimp, chicken, etc.


  This document converted to HTML format by Dan Woods (
Last revised on July 30, 1997.

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