Welcome to this issue.
Pour yourself a cup of coffee, tea, or hot chocolate and pull up a chair.
Get ready to spice up your life!

The Spice For This Issue

EDITOR’S COMMENTS
AN OLD IRISH BLESSING
MARCH SPECIALS
A WISH FOR A FRIEND
MY WATKINS STORE
COOKING TIP
CONTEST
HEALTH TIP
COOKING TIP
RECIPES
BIRDWATCHING - NESTING
JOIN OUR TEAM
DID YOU KNOW?

Visit our web site for new offers and information. Watkins Visit our online catalog to see our complete product line and March's specials.

If you would like to receive a free Watkins catalog and product sample, send me an email with “free catalog and sample” in the subject line. Send to: eleisiawhitney@watkinsonline.com

CUSTOMER REWARDS

I'd like to reward my Watkins customers.

Become a Member of my Watkins $100 Club!

Each time your product total reaches $100.00 you will receive a gift certificate for $10.00 off your next Watkins order. (Total does not include shipping and sales tax.) This total is accumulative - you do not have to order $100 worth of Watkins products in one order. I keep a total of the products you purchase and when your total reaches $100 I will send you a $10 gift certificate! Customer Rewards begins March 1st.

Ask your family and friends if they would like to order Watkins products with you. If your order is $75.00 or more your shipping is free!

Order Online:
Watkins

Order by Phone:
Toll-Free Ordering at:
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Mail your order with check or money order to:
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Please give them my ID# 335001 when ordering.

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After rain, rain, and more rain, last week we had warm, sunny spring weather. Today March is acting like a "lion," gusting around our yard stirring up leaves, ruffling birds' feathers, and blowing over container plants.

After several years of debating whether or not to buy a bread machine I finally decided "yes." I found some bread recipes using whole grains and couldn't resist. Now our family can enjoy nutritious home-baked bread warm from the oven. And the best part is, I can work on this newsletter while the bread is mixing, raising, and baking!

Thanks to Audrey for sending in quinoa as her healthy food. If you aren't familiar with this grain, it is described in the Health Tip - Whole Grains.

This week's issue includes recipes using whole grains and, of course, a St. Patrick's Day and Easter recipe thrown in for good measure.

If you are interested in starting your own Watkins Home Business get all the details at: Watkins Business Details

Until next issue,

Make your house a Watkins home.

eleisiawhitney@watkinsonline.com

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Gourmet Extracts and Flavors
60 ml/2 fl. oz.
Regularly $4.99 - Special $4.49 each

01392 Butter
01364 Caramel
01398 Chocolate
01394 Cinnamon
01385 Maple
01388 Peppermint
01391 Rum
01375 White Vanilla

Snack and Dip Seasonings
Regularly $7.69 - Special $6.79 each

02050 Bacon and Cheddar
02051 Bacon and Horseradish
02068 Bacon and Onion
02069 Blazin' Cajun
02067 Cool Curry Spread
02054 Crab
02055 Cucumber and Dill
02056 Garden Vegetable
02057 Garlic and Dill
02061 Pepper Ranch
02062 Salsa and Sour Cream
02064 Tomato and Bacon
02065 Tomato and Horseradish

New!
02059 Mandarin Orange Fruit Dip Mix
Available for a Limited Time
Regularly $7.69 - Special $6.79

Flavored Salts
Regularly $4.29 - Special $3.79 each

01993 Butter Flavored Salt
01996 Celery Salt
01994 Cheese Flavored Salt
01998 Garlic Salt
01997 Onion Salt
01992 Seasoning Salt
01995 Sour Cream & Onion Flavored Salt

Gourmet Herbs and Spices
Regularly $4.59 - Special $4.29 each

01924 Celery Seed
01930 Garlic Flakes
01931 Garlic Granules
01933 Lemon Peel
01935 Minced Green Onion
01936 Mustard (dry)
01938 Onion Flakes
01939 Onion Granules
01940 Orange Peel
01953 Poppy Seed
01944 Red Pepper Flakes

Barbecue Sauce Concentrates
Regularly $7.69 - Special $6.99 each

01164 Original
01166 Honey
01167 Mesquite

TheraTeas - Buy one tin get matching refill for 1/3 off
01218 Mint & Lemongrass with tin $9.99
Get matching Mint & Lemongrass Refill
Regularly $5.99 - Special $3.99 with purchase of 01218 tin

01219 Vanilla with tin $9.99
Get matching Vanilla Refill
Regularly $5.99 - Special $3.99 with purchase of 01219 tin

04950 Collectible Petro-Carbo Dish - Limited Quantities
Regularly $19.99 or just $5.99 with purchase of Petro-Carbo Salve (large size #02372)

02316 White Cream Liniment
Regularly $8.99 - Special $7.99
Provides temporary relief from arthritic aches and pains, as well as muscle strains, aches, and soreness caused by exertion.

02320 Cough Syrup and Decongestant
Regularly $11.99 - Special $11.29
Non-habit forming. Old-fashioned wild cherry and pine flavor.

06732 Odor Zap
Regularly $8.99 - Special $8.29
This heavy-duty neutralizer is formulated to permanently eliminate the toughest ordors. Biodegradable, non-toxic, non-corrosive, hypoallergenic, and non-staining Odor Zap is 100% safe for people, pets, and the environment. Use on all household odors like smoke, mildew, paint fumes, or waste matter. Great in mopping solutions, carpet cleaners, or humidifiers.

Many other products are featured in the March Highlights Catalog and March Specials Online.

As part of our new Brand Awareness program, Watkins is allowing Associates to sell a limited number of products on their personal web site. Some of you have expressed an interest in ordering one or two products and not having to pay the full shipping cost, so to save on shipping costs, you may order one, two, or more items for a shipping cost of only $4.00.

I have included some of the most popular products in my online store. Take a look! If you would like to order a particular product, just ask. I might have it in stock even though its not listed in my online store. My Online Store

To enter this month's contest tell me one thing you like about this issue. (I'm not fishing for complements. I'd just like to know how many of you are reading the newsletter.)

For those of you who didn't win February's contest, the prize for March is a $10 Watkins Gift Certificate. If you win you can order your own favorite Watkins product!

Please email your contest entry to: eleisiawhitney@watkinsonline.com with "March 2005 Contest" in the subject line.

The winner will be chosen at random from those who enter.

No one should eat foods containing raw eggs. This includes "health food" milk shakes made with raw eggs, caesar salad, hollandaise sauce, and any other foods like homemade mayonnaise, ice cream, or eggnog made from recipes in which the egg ingredients are not cooked.

To make a recipe safe that specifies using eggs that aren't cooked, heat the eggs in a liquid from the recipe over low heat, stirring constantly, until the mixture reaches 160 °F. Then combine it with the other ingredients and complete the recipe.

1 whole egg equals 2 egg yolks
5 Large eggs equals 1 cup
7 Large whites equals 1 cup
14 Large yolks equals 1 cup

Some recipes call for egg substitute.

1 egg equals 1/4 cup purchased egg substitute

Other egg substitutes

1 banana equals 1 egg in cakes
2 Tbsp corn starch equals 1 egg
2 Tbsp arrowroot flour equals 1 egg
2 Tbsp potato starch equals 1 egg
1 heaping Tbsp soy powder plus 2 Tbsp water equals 1 egg
1 Tbsp soy milk powder plus 1 Tbsp cornstarch plus 2 Tbsps water equals 1 egg
1 Tbsp flax seeds plus 1 cup water equals 1 egg. Blend seeds and water for 1 to 2 minutes until desired consistency.

Whole Grains

Grains come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds. Grains, also called cereals, are the widely varied seeds of grasses, which are cultivated for food. They are a good source of complex carbohydrates, fiber, and various vitamins and minerals and are naturally low in fat.

For as many types of grains that grow worldwide, there are hundreds of ways to prepare them — eaten alone, ground to make flour, grown as sprouts or roasted to garnish main meals and side dishes. Pilaf, pasta, breads and cereals — your whole-grain options are virtually limitless.

But as different as whole grains are, they do share one common trait:
They help form the foundation of eating healthy.

Anatomy of a grain

All parts of the grain contain beneficial nutrients.

Grains are the seeds of plants. When whole, they include the bran, germ and endosperm — all of which contain beneficial nutrients.

• Bran - Forming the outer layer of the seed, the bran is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc. The bran also contains the majority of the seed's fiber.

• Germ - The part from which a new plant sprouts, the germ is a concentrated source of niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. The germ also contains protein and some fat.

• Endosperm - Also called the kernel, the endosperm makes up the bulk of the seed. It contains most of the grain's protein and carbohydrates and has small amounts of vitamins and minerals. Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains, and they don't provide the fiber.

Whole grains haven't had their bran removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. A diet high in fiber can help prevent constipation and can also help reduce the risk of heart disease, cancer and diabetes. Whole grains are also important sources of vitamins and minerals, such as thiamin, riboflavin, niacin, folate, selenium, zinc and iron.

You can eat whole grains plain, add them to other dishes or use them as ingredients in baked goods. Rice, bread, cereal, flour and pasta are all grains or made from grains. Choose the whole-grain versions — rather than refined grains — as much as possible. The key is to enjoy a wide variety because different types of grains contain a different mix of nutrients.

Here are several types of whole grains — full of flavor and packed with nutrition.

• Barley - This grain looks a little like rice and is a good, low-fat source of fiber. Look for hulled barley, which has more soluble fiber, protein, potassium and calcium than quick-cooking pearled barley.

• Brown rice - Only the hull is removed during the processing of brown rice, so it has more fiber, vitamins and minerals than white rice. Brown rice is also chewier and has more flavor.

• Buckwheat - Dried seeds of the buckwheat flower often are crushed into particles and roasted, or finely ground into flour. Buckwheat is commonly used as an ingredient in pancakes or Japanese soba noodles. Roasted buckwheat can also be cooked in kasha, a side dish. Buckwheat is higher in protein than are other grains such as wheat and oats. It also contains phytochemicals — a group of compounds that may help prevent chronic diseases such as cardiovascular disease, cancer and diabetes.

• Bulgur - Sometimes called cracked wheat, bulgur is wheat kernels that have been steamed, dried and then cracked into particles. Bulgur, often cooked like rice, is the prime ingredient in the popular Middle Eastern salad tabbouleh (tuh-BOO-leh). To get the most nutrients, look for whole-wheat varieties.

• Flaxseed - This grain has unique nutrients that may prove particularly beneficial to your health. Flaxseed is a good source of lignans, a phytoestrogen that may reduce your risk of some types of cancer. Flaxseed is also a rich source of omega-3 fatty acids — a type of fat that may lower your risk of heart disease. Flaxseed should be ground before eating so that your body can better absorb the nutrients.

• Millet - Millet has a strong, nutty flavor and is relatively easy to digest. It provides niacin, thiamin, phosphorus, zinc and some amounts of iron. Many varieties of millet exist worldwide, including common millet, foxtail millet, teff and sorghum.

• Quinoa - An ancient Incan food, quinoa (ki-NO-uh) has more minerals — such as calcium, magnesium and potassium — than other grains. Quinoa is a good substitute for rice, and you can use quinoa flour as a replacement for white flour in baked goods.

If whole grains are so healthy, why do an estimated 80 percent of us eat them less than once a day? It doesn't help that many people don't know what whole grains are.

1. Which breads are usually all or mostly whole grain? (a) whole wheat, (b) multi-grain, (c) rye, (d) pumpernickel

2. Which grains are whole? (a) bulgur, (b) quinoa, (c) couscous, (d) oatmeal

The answers:
1. a. In theory, multi-grain, rye, and pumpernickel breads can be all or mostly whole grain. In most of the U.S. and Canada, however, only whole wheat bread is made from whole grains.

2. b, d. Quinoa and oatmeal are whole grains. Bulgur and couscous sometimes are and sometimes aren't.

Adapted from Mayo Clinic

Tips for selecting, storing and preparing whole grains

Selecting: What to look for

Choose whole-grain breads, cereals, rice and pasta over refined products. Look for the word whole on the package and in the ingredient list. Make sure whole grains appear among the first items listed. Choose items with at least 3 grams of dietary fiber per serving. Make sure grains come in sealed packages. Airtight, sealed containers protect the grains from air, moisture and spoilage. Don't buy grains past their expiration date. Many packages list a "best if used by" date. To ensure the freshness and quality of the food, don't buy the product beyond this date.

Storing: Where and how long

Store whole grains in airtight containers and in a cool, dry place. After opening, store in the original package, tightly sealed, or place in tightly covered containers and put in a darkened area. Whole grains contain a tiny amount of fat from the germ portion, so they can get rancid. Different grains have different storage times. For example, you can store brown rice at room temperature up to six months. Refined white rice — rice in which the germ, and therefore oil, is removed — can store up to one year. To extend the storage time of grains, store in the refrigerator or freeze for long-term storage.

Preparing: Why and how

Cook most grains in a liquid. Because grains are dry and hard, cooking them in liquid not only heats them but also rehydrates them. Add grains to boiling water and simmer until the food absorbs most of the liquid. A common ratio is 1 part grain to 2 to 3 parts water. Check the food's package label for specific cooking instructions. Cook grains until tender. Cooking times vary according to the type of grain, but a general rule is to cook grains as you would pasta — until tender. You may have to soak some grains that are especially tough, such as wheat or rye, before cooking.

Ways to enjoy whole grains

Many foods made from whole grains come ready to eat. These include a variety of breads, pasta products and ready-to-eat cereals. Historically these foods have been considered the staff of life, as they form the basis for many healthy meals and snacks.

Mistakenly thought of as fattening, grain products can easily fit into a healthy eating plan without leading to weight gain. Excess calories lead to weight gain, not simply the carbohydrates found in grains. However, watch out for grain products laden with sugar and fat — such as pastries and dessert breads — as they're high in calories and provide few nutrients.

Consider these ways to incorporate whole grains into every meal every day:

• Enjoy breakfasts that include high-fiber cereals such as bran flakes, shredded wheat or oatmeal.
• Substitute whole-wheat toast for bagels, and low-fat, multigrain muffins for pastries.
• Make sandwiches with whole-grain breads or rolls.
• Expand your grain repertoire with whole-grain complements such as kasha, brown rice, wild rice, bulgur or tortillas.
• Feature wild rice or barley in soups, stews, casseroles and salads.
• Add whole grains, such as cooked brown rice, or whole-grain bread crumbs to ground meat or poultry for extra body.
• Sprinkle ground flaxseed over salads, soups, yogurt or cereals.
• Toast grains to bring out their nutty flavor before adding them to recipes.

Adapted from Mayo Clinic

I've added whole grains to our healthy food list. Much of the information in this issue is about whole grains. Whole grain flours are available at your supermarket or health food store.

For St Patricks Day

Corned Beef Dinner

3 pounds/1.4 kg corned beef, trimmed of fat
4 cups/1 liter water
1 tbsp/15 mL Watkins Chicken Soup Base
2 tsp/10 mL Watkins Garlic Flakes
1 tsp/5 mL Watkins Cracked Black Pepper
2 Watkins Bay Leaves
8 small new potatoes
4 medium carrots, peeled and quartered
4 small boiling onions, halved
3 small turnips, peeled and cut into eighths
1 small head cabbage, cut into wedges
Watkins Horseradish Mustard

Place corned beef, water, chicken soup base, garlic flakes, cracked pepper and bay leaves in large kettle or Dutch oven; bring mixture to a boil. Cover and reduce heat; simmer for 2-1/2 hours or until meat is tender. Remove meat from kettle and keep warm. Add potatoes, carrots, onions, and turnips to water in kettle; add more water if necessary to cover vegetables. Bring to a boil, then simmer gently for 15 minutes. Add cabbage wedges and continue to simmer for an additional 10 to 15 minutes or until vegetables are tender; remove from water with slotted spoon. To serve, slice meat into thin slices and place on serving platter. Surround meat with vegetables. Serve with Horseradish Mustard.
Makes 8 servings.

Nutritional Information Per Serving:
Calories 550 g Protein 34 g Carbohydrates 30 g Sodium 2070 mg Fat 33 g Saturated Fat 11 g Cholesterol 167 mg Dietary Fiber 5 g

Make cupcakes with vanilla frosting. Spread frosting on cooled cupcakes. Place a 1-inch shamrock-shaped cookie cutter on a cupcake. Sprinkle some of the green sugar inside cookie cutter; remove cutter. Repeat with remaining cupcakes and sugar.

Colored sugar is tinted granulated sugar that can be found in the decorating section of the baking aisle of most supermarkets. To make your own, add a drop of green food coloring to granulated sugar and stir to blend.

For Easter

Ham and Cheese Baked Frittata

A frittata contains eggs similar to a quiche but without a crust. This frittata is great for breakfast, brunch, a light lunch or dinner.
Makes 8 servings

6 tablespoons canola oil
4 cups frozen shredded potatoes or 4 russet potatoes, peeled and shredded
1 1/2 teaspoons salt, divided
1/2 teaspoon freshly ground Watkins Black Pepper
1 pound baked ham, cut into 1/2 inch cubes
12 eggs
6 tablespoons milk
1/2 teaspoon Watkins Italian Seasoning
2 cups (8 ounces) shredded Cheddar, Monterey Jack, or Swiss cheese
1 1/2 cups chunky salsa, heated

Preheat oven to 350 degrees F.

Heat oil in 10- or 12-inch skillet on medium heat. Add potatoes. Sprinkle with 1/2 teaspoon salt and pepper. Cook 8 minutes or until almost brown. Add ham. Cook 2 to 3 minutes more. Turn occasionally with spatula.

Blend eggs with milk, Italian seasoning, and remaining 1 teaspoon salt while potatoes are cooking. Place the potatoes into a 9" x 13" casserole dish sprayed with Crisco Non Stick Cooking Spray. Stir the eggs into the potatoes.

Bake covered at 350 degrees F for 15 minutes.

Remove from oven. Sprinkle with cheese and return to the oven.

Bake 15 minutes more or until cheese is melted and eggs are set. Turn oven to broil and continue to cook, about 2 minutes, or until top is nicely browned. Allow to cool 10 minutes before cutting into 8 squares. Serve topped with heated salsa.

Herb Cheese Biscuits

Makes 12 2-inch biscuits

2 cups sifted all purpose flour
3 teaspoons Watkins Baking Powder
2 teaspoons Watkins Dill
1 teaspoon salt
1/3 cup Crisco All Vegetable Shortening or 1/3 Crisco Stick
1/2 cup sharp shredded Cheddar or Swiss Cheese
3/4 cup milk

Preheat oven to 425 degrees F.

In a bowl, mix flour, baking powder, dill, and salt. With a pastry blender, two knives, or a fork cut in Crisco All Vegetable Shortening until mixture looks like coarse meal. Stir in shredded cheese. Add milk and stir just enough to hold dough together.

Place on a lightly floured surface and knead lightly; roll 3/4 inch thick. Cut with floured biscuit cutter without turning the biscuit cutter (push straight down) and place on a parchment lined cookie sheet.

Bake at 425 degrees F for 12 to 15 minutes, or until as brown as desired.

Recipe Variation: Cinnamon Biscuits

Follow directions for cheese biscuit, omitting cheese and dill, reduce the milk to 1/2 cup, and sprinkle with a mixture of sugar and Watkins Cinnamon.

Bake at 425 degrees F for 6 to 9 minutes, until brown as desired.

Glazed Ham

1 4- to 6-pound cooked boneless ham
Five-Spice Plum Glaze, Maple-Pecan Glaze, or Cranberry Glaze (see below)

Place ham on a rack in a shallow baking pan. If desired, use a paring knife to score top of ham in a diamond pattern, making cuts 1/4 inch deep. Bake in a 325 degree F. oven for 1-1/4 to 2 hours or bake 15 minutes per pound of ham. During the last 15 minutes of baking, brush ham with Five-Spice Plum Glaze, Maple-Pecan Glaze, or Cranberry Glaze. Heat any remaining glaze and pass with the ham. Makes 16 to 24 servings.

Five-Spice Plum Glaze:
In a small saucepan combine 1 cup plum jam, 1 tablespoon cornstarch, 1/4 teaspoon Watkins Five-Spice Powder, and 1/8 teaspoon Watkins Red Pepper Flakes. Stir in 2 tablespoons Watkins Hot Honey Soy Sauce and 1 tablespoon vinegar. Cook and stir until bubbly. Cook and stir 2 minutes more. Makes about 1 cup.

Maple-Pecan Glaze:
In a small saucepan combine 1 cup maple syrup or maple-flavored syrup and 1 cup orange marmalade. Heat and stir until bubbly. Whisk in 1 tablespoon margarine or butter until smooth. Stir in 1/2 cup chopped toasted pecans. Makes 2 cups.

Cranberry Glaze:
In a small saucepan combine one 12-ounce can frozen cranberry juice concentrate, thawed; 3 tablespoons Watkins Honey Mustard; 2 tablespoons brown sugar; 2 tablespoons lemon juice; 4 teaspoons cornstarch; and 1/4 teaspoon Watkins Ground Cloves. Cook and stir mixture until thickened and bubbly. Cook and stir for 2 minutes more. Makes 1-3/4 cups.

Nutritional facts per serving
calories: 211, total fat: 5g, saturated fat: 2g, cholesterol: 54mg, sodium: 1423mg, carbohydrate: 15g, fiber: 0g, protein: 25g, vitamin C: 39%, calcium: 0%, iron: 7%

Banana Coconut Cream Pie

3 tablespoons cornstarch
1 1/3 cups water
1 (14-ounce) can Eagle Brand Sweetened Condensed Milk (not evaporated milk)
3 egg yolks, beaten
2 tablespoons butter or margarine
1 teaspoon Watkins Double-Strength Vanilla
1/2 cup flaked coconut, toasted
2 medium bananas
lemon juice from concentrate
1 (6-ounce) graham cracker crumb crust
Whipping cream, whipped

In heavy saucepan, dissolve cornstarch in water; stir in Eagle Brand and egg yolks. Cook and stir until thickened and bubbly. Remove from heat; add butter and vanilla. Cool slightly. Fold in coconut and set filling aside. Peel and slice bananas into rounds 1/4-inch thick. Toss bananas gently with lemon juice, then drain. Arrange on bottom of pie crust. Pour filling over bananas; cover. Chill 4 hours or until set. Top with whipped cream. Garnish with toasted coconut and sliced bananas if desired. Store leftovers covered in refrigerator.

Fresh Strawberry Pie
Just like what you see in the bakery window, except you made it yourself!

Perfect Baked Pie Crust (See Below)
1 1/2 quarts (6 cups) strawberries, hulled
1 cup sugar
2 tablespoons cornstarch
1/2 cup water
Red food color, if desired
1 package (3 ounces) cream cheese, softened
1 teaspoon grated lemon peel or 1/2 teaspoon Watkins Lemon Peel

1. Make Perfect Baked Pie Crust.
2. Mash enough strawberries to measure 1 cup. Mix sugar and cornstarch in 2-quart saucepan. Gradually stir in water and mashed strawberries (add 1 or 2 drops food color if deeper red color is desired). Cook over medium heat, stirring constantly, until mixture thickens and boils. Boil and stir 1 minute; cool.
3. Beat cream cheese and lemon peel until smooth; spread in pie crust. Fill crust with remaining strawberries. Pour cooked strawberry mixture over top. Refrigerate about 3 hours or until set. Store covered in refrigerator.

Perfect Baked Pie Crust

1 cup all-purpose flour
1/2 teaspoon salt
1/3 cup plus 1 tablespoon shortening
2 to 3 tablespoons cold water

Heat oven to 475ºF. Mix flour and salt in medium bowl. Cut in shortening, using pastry blender or fork, until particles are size of small peas. Sprinkle with cold water, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl (1 to 2 teaspoons more water can be added if necessary). Gather pastry into a ball. Shape into flattened round on lightly floured surface. Wrap flattened round of pastry in plastic wrap and refrigerate about 45 minutes or until dough is firm and cold, yet pliable. This allows the shortening to become slightly firm, which helps make the baked pastry more flaky. If refrigerated longer, let pastry soften slightly before rolling.

Roll pastry, using floured rolling pin, into circle 2 inches larger than upside-down 9-inch glass pie plate. Fold pastry into fourths; place in pie plate. Unfold and ease into plate, pressing firmly against bottom and side.

Trim overhanging edge of pastry 1 inch from rim of pie plate. Fold and roll pastry under, even with plate; flute as desired. Prick bottom and side of pastry thoroughly with fork. Bake 8 to 10 minutes or until light brown; cool on wire rack.

Whole Wheat Carrot Banana Bread

1/2 cup butter, softened
1 cup packed brown sugar
2 eggs
1 cup all-purpose flour
1 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon Watkins Baking Powder
1/2 teaspoon salt
1/2 teaspoon Watkins Ground Cinnamon
1 cup mashed ripe bananas (about 3)
1 cup finely shredded carrot
1/2 cup chopped pecans or walnuts

1. Grease bottoms and halfway up sides of two 7-1/2x3-1/2x2-inch loaf pans, one 9x5x3-inch loaf pan, or eighteen 2-1/2-inch muffin cups; set aside.
2. In large bowl, beat butter and brown sugar with electric mixer on low to medium speed until light and fluffy. Beat in eggs. In medium bowl, stir together the flours, soda, baking powder, salt, and cinnamon. Add flour mixture and mashed bananas alternately to brown sugar mixture, mixing well after each addition. Stir in the carrot and nuts. Spoon into prepared pans.
3. Bake in a 350 degree F oven for 40 to 45 minutes for small loaf pans, about 50 minutes for large loaf pan, about 18 minutes for muffins, or until toothpick inserted near center comes out clean. If necessary to prevent overbrowning, cover loaves with foil after 30 minutes of baking. Cool loaves in pans for 10 minutes; cool muffins in pans for 5 minutes. Remove to wire rack and cool completely. Wrap loaves in foil; store overnight before slicing. Serve muffins warm or cool. Makes 12 to 18 servings.

Nutritional facts per serving
calories: 283, total fat: 12g, saturated fat: 6g, cholesterol: 57mg, sodium: 323mg, carbohydrate: 41g, fiber: 3g, protein: 4g, starch: 2diabetic exchange, fruit: .5diabetic exchange, fat: 2diabetic exchange

Cranberry-Banana Bread with Orange Butter

1-1/2 cups all-purpose flour
3/4 teaspoon Watkins Ground Cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon Watkins Ground Nutmeg
2 beaten eggs
1 cup granulated sugar
3/4 cup coarsely chopped cranberries or dried cranberries
2/3 cup mashed ripe bananas
1/4 cup canola or Watkins Grapeseed Oil
1 teaspoon finely shredded orange peel or Watkins Orange Peel
1/2 cup margarine or butter
1 tablespoon powdered sugar
1 teaspoon finely shredded orange peel
1 tablespoon orange juice
1/4 teaspoon Watkins Double-Strength Vanilla

1. In a large mixing bowl combine flour, cinnamon, baking soda, salt, and nutmeg. In another bowl stir together eggs, sugar, cranberries, banana, oil, and 1 teaspoon orange peel. Add to flour mixture, stirring just until combined. Pour batter into a greased 9x5x3-inch loaf pan.
2. Bake in a 350 degree F oven for 50 to 60 minutes or until a toothpick inserted near the center comes out clean. Cool 10 minutes. Remove from pan; cool on a wire rack. Wrap and store overnight.
3. In a medium mixing bowl beat margarine or butter with an electric mixer until softened. Add powdered sugar, 1 teaspoon orange peel, orange juice, and vanilla. Beat until smooth. Serve with bread. Makes 1 loaf (18 servings).

Nutritional facts per serving
calories: 173, total fat: 9g, saturated fat: 1g, cholesterol: 24mg, sodium: 103mg, carbohydrate: 22g, protein: 2g

Three-Grain Waffles

1-1/4 cups all-purpose flour
1 cup yellow cornmeal
1/2 cup oat bran
1/4 cup sugar
1 package active dry yeast
1/2 teaspoon salt
1-3/4 cups milk
2 eggs
1/3 cup canola oil
1 teaspoon Watkins Double-Strength Vanilla
Maple-flavored syrup (optional)

1. In a large mixing bowl combine the flour, cornmeal, oat bran, sugar, active dry yeast, and salt. Add the milk, eggs, oil, and vanilla. Beat with a rotary beater or an electric mixer on medium speed for 1 minute or until batter is thoroughly combined. Cover and let batter stand for 1 hour at room temperature or until bubbly and slightly thickened.
2. To prepare waffles, stir batter. Pour onto grids of a preheated, lightly greased waffle maker. (Use either a conventional or Belgian waffle maker. Check manufacturer's directions for amount of batter to use.) Close lid. Bake waffles according to manufacturer's directions. Remove waffles from grid with a fork. Repeat with remaining waffle batter. Serve hot waffles immediately with maple syrup, if desired. Makes 12 to 14 (6-1/2-inch) waffles.

Nutritional facts per serving
calories: 198, total fat: 8g, saturated fat: 2g, cholesterol: 38mg, sodium: 118mg, carbohydrate: 27g, fiber: 2g, protein: 5g, vitamin A: 4%, calcium: 4%, iron: 9%

High Fiber, Lower Carb Maple Morning Muffins

1/2 cup oat bran
1/2 cup whole wheat pastry flour
1/3 cup whole soy flour
1/3 cup oatmeal (rolled oats)
1/3 cup wheat bran
1/3 cup ground flax seed
1 tablespoon Watkins Baking Powder
1 tsp baking soda
2 tsp Watkins Ground Cinnamon
1/4 tsp salt
1 tsp vital wheat gluten OR 2 TB starch (cornstarch, tapioca starch, arrowroot)
1/2 cup raisins and/or walnuts and/or other dried fruit
1-1/4 cups applesauce
1/3 cup maple syrup (or an equivalent amount of your preferred dry sweetener plus 1/4 cup water)
1 tsp Watkins Double-Strength Vanilla
1 or 2 Tablespoons oil (optional)

1. Combine all of the dry ingredients in a large bowl, and stir with a whisk or spoon to combine thoroughly.
2. Pour in the applesauce, maple syrup (or other sweetener and water), and optional oil.
3. Mix gently, just enough to combine. Do not overmix. It’s OK to leave a few dry lumps.
4. Spoon batter into a lined muffin tin, and bake at 350 degrees for about 18 minutes, or until the tops turn golden.

Be sure to buy your flax seed fresh, and in small quantities. It's best to grind it at home just before use. Or store it in the freezer, because the healthy flax oils start to oxidize and go bad the moment they are ground and exposed to air.

Be careful that any products you buy containing flax seed are strictly fresh.

A good rule of thumb to remember is: the healthier a seed or oil is, the faster it will go bad.

Gingerbread Waffles

Makes eight 4-inch waffles

1/4 cup sugar
1/4 cup shortening
1 egg
1/2 cup molasses
1-1/4 cups all-purpose flour
3/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon Watkins Ground Ginger
1/2 teaspoon Watkins Ground Cinnamon
1/4 teaspoon Watkins Ground Cloves
1/2 cup hot water
Sweetened whipped cream (optional)
Watkins Ground cinnamon (optional)

1. In a medium mixing bowl beat sugar and shortening together until fluffy. Add egg and molasses; beat until combined. Combine the flour, baking soda, ginger, 1/2 teaspoon cinnamon, salt, and cloves. Add to sugar mixture; beat until smooth. Stir in the hot water.
2. Pour 1 to 1-1/4 cups batter onto grids of a preheated, lightly greased waffle baker. Close lid quickly; do not open until done. Bake according to manufacturer's directions. (Do not overbake.) When done, use a fork to lift waffle off grid. Repeat with remaining batter. If desired, serve warm with sweetened whipped cream and additional cinnamon. Makes eight 4-inch waffles.

Nutritional facts per serving
calories: 207, total fat: 7g, saturated fat: 2g, cholesterol: 27mg, sodium: 197mg, carbohydrate: 33g, fiber: 0g, protein: 3g

Chocolate-Nut Waffles

Makes twelve to sixteen 4-inch waffles

1-3/4 cups all-purpose flour
1/2 cup sugar
4 teaspoons Watkins Baking Powder
1/2 teaspoon salt
2 egg yolks
1-1/2 cups milk
1/2 cup shortening, melted
2 ounces semisweet chocolate, melted
1 teaspoon Watkins Double-Strength Vanilla
1/2 cup chopped walnuts
2 egg whites
Sweetened whipped cream (optional)

1. In a medium mixing bowl stir together flour, sugar, baking powder, and salt. Make a well in the center of mixture; set aside.
2. In another medium mixing bowl beat egg yolks slightly. Stir in milk, shortening, chocolate, and vanilla. Add chocolate mixture all at once to flour mixture. Stir until just moistened (batter should be lumpy). Stir in nuts.
3. In a small mixing bowl beat egg whites until stiff peaks form (tips stand straight). Gently fold beaten egg whites into flour and chocolate mixture, leaving a few fluffs of egg white. Do not overmix.
4. Pour 1 to 1-1/4 cups batter onto lightly greased waffle baker. Close lid quickly; do not open until done. Bake according to manufacturer's directions. When done, use a fork to lift waffle off grid. Repeat with remaining batter. If desired, serve warm with whipped cream and fresh strawberries or blueberries. Makes twelve to sixteen 4-inch waffles.

Nutritional facts per serving
calories: 253, total fat: 15g, saturated fat: 4g, cholesterol: 38mg, sodium: 237mg, carbohydrate: 27g, fiber: 1g, protein: 5g

Cream Cheese Waffles
Makes 2 servings

3/4 cup all-purpose flour
1 tablespoon brown sugar
1-1/2 teaspoons baking powder
Dash salt
2 tablespoons tub cream cheese
1 egg , separated
2/3 cup milk
1 tablespoon cooking oil
Fresh fruit
Flavored yogurt
Syrup

1. In a medium mixing bowl stir together the flour, brown sugar, baking powder, and salt. Set aside.
   
2. In a small mixing bowl stir together the cream cheese and egg yolk until smooth. Stir the milk and oil into egg yolk mixture. Add egg yolk mixture to flour mixture all at once. Stir just until combined but still slightly lumpy.
   
3. In a small mixing bowl beat the egg white until stiff peaks form (tips stand straight). Gently fold beaten egg white into flour and egg yolk mixture, leaving a few fluffs of egg white in the batter. Do not overmix.
   
4. Pour half of the batter onto grid of a preheated, lightly greased waffle iron. Close lid quickly; do not open during baking. Bake according to manufacturer¿s directions. When done, use a fork to lift waffle off grid.
   
5. Repeat with remaining batter. If desired, top with fresh fruit and yogurt or syrup. Serves 2.

Menu Suggestion: If you wish, serve sausage links or ham slices and glasses of fruit juice with these waffles.

Nutritional facts per serving
calories: 388, total fat: 16g, saturated fat: 6g, cholesterol: 128mg, sodium: 408mg, carbohydrate: 48g, protein: 12g

Crunchy Parmesan Corn Bread

Makes 1 loaf (8 to 10 servings)

1 cup boiling water
1/4 cup bulgur
Yellow cornmeal
1 cup yellow cornmeal
1 cup all-purpose flour
1/3 cup grated Parmesan cheese
2 tablespoons sugar
1 tablespoon Watkins Baking Powder
1/2 teaspoon fennel seed
1/2 teaspoon Watkins Basil
2 beaten eggs
1 cup milk
1/4 cup canola oil
1/3 cup sun-dried tomatoes (oil pack), drained and chopped, or diced pimiento, drained
1/3 cup sliced green onion or 2 tablespoons Watkins Minced Green Onion

1. Pour boiling water over bulgur and let stand for 5 minutes. Drain. Meanwhile, grease bottom and 1/2 inch up sides of a 6-cup souffle dish, an 8x4x2-inch loaf pan, or a 9x5x3-inch loaf pan. Sprinkle bottom and sides with cornmeal. Set aside.
2. In a large mixing bowl stir together the 1 cup cornmeal, flour, Parmesan cheese, sugar, baking powder, fennel seed, and basil. Make a well in the center of dry mixture.
3. In a medium mixing bowl combine eggs, milk, and oil. Stir in bulgur and mix well. Add all at once to dry mixture. Stir just until moistened (batter should be lumpy). Fold in tomatoes or pimiento and onion.
4. Pour batter into prepared dish or pan. Bake in a 375 degree F oven for 50 to 55 minutes or until a wooden toothpick inserted near center comes out clean. (If necessary, cover loosely with foil for the last 10 to 15 minutes of baking to prevent over browning.) Remove from dish or pan. Cool on a wire rack for 30 minutes. Serve warm. Makes 1 loaf (8 to 10 servings).

Make-Ahead Tip: Bake and cool bread. Place in an airtight container. Seal, label, and freeze up to 1 month. Before serving, rewrap frozen loaf in foil and place in a 375 degree F oven about 25 minutes or until heated through.

Nutritional facts per serving
calories: 269, total fat: 11g, saturated fat: 3g, cholesterol: 59mg, sodium: 259mg, carbohydrate: 35g, fiber: 2g, protein: 8g, vitamin A: 7%, vitamin C: 9%, calcium: 19%, iron: 13%

Yogurt Corn Bread
Makes one 1-1/2 pound loaf

3/4 cup plain low-fat yogurt
1/3 cup water
1 tablespoon margarine or butter
2-1/2 cups bread flour
3/4 cup cornmeal
3/4 cup canned whole kernel corn, well drained
2 teaspoons sugar
1 teaspoon Watkins Onion Granules
3/4 teaspoon salt
1 teaspoon active dry yeast or bread machine yeast

Add the ingredients to a 1-1/2- or 2-pound bread machine according to the manufacturer's directions. If available, select the whole grain cycle, or select the basic white bread cycle, and desired color setting. Makes one 1-1/2-pound loaf .

Nutritional facts per serving
calories: 99, total fat: 1g, saturated fat: 0g, cholesterol: 1mg, sodium: 113mg, carbohydrate: 19g, fiber: 1g, protein: 3g

Heart-Healthy Apple Coffee Cake
Makes 10 servings

Watkins Cooking Spray
2/3 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon Watkins Ground Cinnamon
1/4 teaspoon salt
1-1/2 cups peeled, cored, and finely chopped apple, such as Jonathan or Granny Smith
1/4 cup frozen or refrigerated egg product, thawed
3/4 cup sugar
1/4 cup chopped walnuts or pecans
1/4 cup applesauce
1 tablespoon all-purpose flour
1 tablespoon whole wheat flour
1/2 teaspoon Watkins Ground Cinnamon
1 tablespoon margarine
1/4 cup chopped walnuts or pecans
1/4 cup packed brown sugar

1. Lightly coat a 9-inch round baking pan with cooking spray; set aside. In a medium bowl combine the 2/3 cup all-purpose flour, 1/2 cup whole wheat flour, baking soda, the 1 teaspoon cinnamon, and salt; set aside.
2. In a large mixing bowl toss together the chopped apple and egg product. Stir in the 3/4 cup sugar, the 1/4 cup nuts, and applesauce. Add flour mixture and stir just until combined. Pour batter into prepared pan. For topping, stir together the brown sugar, the remaining all-purpose flour, whole wheat flour, and cinnamon. Cut in margarine until crumbly. Stir in remaining 1/4 cup chopped nuts. Sprinkle topping over batter in pan.
3. Bake in 350 degree F oven for 30 to 35 minutes or until a toothpick inserted near the center comes out clean. Cool in pan for 10 minutes. Remove from pan and serve warm. Makes 10 servings.

Make-Ahead Tips: Cool coffee cake completely. Wrap in foil and place in airtight freezer container or plastic freezer bag. Seal, label, and freeze up to 1 month. Thaw at room temperature for 2 hours. Or, reheat by placing frozen, wrapped coffee cake in 300 degree F oven for 30 minutes.

Nutritional facts per serving
calories: 203, total fat: 5g, saturated fat: 1g, cholesterol: 0mg, sodium: 207mg, carbohydrate: 37g, fiber: 2g, protein: 4g

Apricot Coffee Cake
Makes 12 servings

Watkins Cooking Spray
2 cups all-purpose flour
1 package active dry yeast
1/2 teaspoon Watkins Ground Nutmeg
1/2 cup water
2 tablespoons sugar
2 tablespoons butter or margarine
1/4 teaspoon salt
1/3 cup refrigerated or frozen egg product, thawed
1/3 cup finely snipped dried apricots
Sugar-free apricot spread (optional)

1. Generously spray a 1-quart casserole or souffle dish with nonstick coating; set aside. In a large bowl combine 1 cup of the flour, the yeast, and cardamom or nutmeg. In a saucepan heat and stir the water, sugar, butter or margarine, and salt just until warm (120 degree F to 130 degree F) and butter or margarine almost melts; add to flour mixture along with the egg product. Beat with an electric mixer on low speed for 30 seconds, scraping the bowl constantly. Beat on high speed for 3 minutes.
2. Using a wooden spoon, stir in apricots and remaining flour (batter will be stiff). Spoon the batter into prepared casserole. Cover and let rise in a warm place until nearly double (50 to 60 minutes).
3. Bake in a 375 degree F oven for 30 minutes. (If necessary, cover the cake loosely with foil the last 10 minutes of baking to prevent overbrowning.) Remove the coffee cake from casserole or souffle dish. Cool slightly on a wire rack. If desired, serve warm cake with apricot spread. Makes 12 servings.

Nutritional facts per serving
calories: 111, total fat: 2g, saturated fat: 1g, cholesterol: 5mg, sodium: 77mg, carbohydrate: 19g, fiber: 1g, protein: 3g, vitamin C: 0%, calcium: 0%, iron: 8%, starch: 1diabetic exchange, fruit: .5diabetic exchange

Tropical Coffee Cake
Makes 8 servings

1-1/4 cups all-purpose flour
1/4 cup sugar plus 4 packets heat-stable sugar substitute, or 1/2 cup sugar
1/2 teaspoon Watkins Baking Powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon Watkins Ground Nutmeg
1 beaten egg
2/3 cup plain fat-free yogurt
2 tablespoons canola oil
1/2 teaspoon Watkins Double-Strength Vanilla
1 medium mango, peeled, seeded, and finely chopped (about 1 cup)
1/4 teaspoon Watkins Mango Extract
1 tablespoon all-purpose flour
2 tablespoons flaked coconut
1/2 teaspoon Watkins Coconut Extract

1. Lightly grease and flour a 9x11/2-inch round baking pan; set aside. In a large bowl stir together the 1-1/4 cups flour, the sugar plus sugar substitute or the sugar, baking powder, baking soda, salt, and nutmeg. Make a well in the center of the flour mixture; set aside.
2. In a small mixing bowl stir together the egg, yogurt, oil, vanilla, coconut, and mango extracts. Add the egg mixture all at once to flour mixture. Stir just until moistened (batter should be slightly lumpy). Toss chopped mango with the 1 tablespoon flour; gently fold into batter. Spread batter into prepared pan.
3. Sprinkle coconut over batter in pan. Bake in a 350 degree F oven for 35 minutes. Serve warm. Makes 8 servings.
4. Using the 1/2 cup sugar option: 193 calories and 34 g carbohydrate

Nutritional facts per serving
calories: 169, total fat: 5g, saturated fat: 1g, cholesterol: 27mg, sodium: 194mg, carbohydrate: 28g, fiber: 1g, protein: 4g, vitamin A: 11%, vitamin C: 12%, calcium: 5%, iron: 7%, starch: 1.5diabetic exchange, fruit: .5diabetic exchange, fat: .5diabetic exchange

Pear-Almond Muffins
Prep: 25 minutes

1-1/4 cups all-purpose flour
3/4 cup packed brown sugar
1 tablespoon Watkins Baking Powder
1/2 teaspoon Watkins Ground Ginger
1/4 teaspoon salt
1 cup chopped pear
1 cup whole bran cereal
1 cup nonfat milk
1/4 cup frozen egg product, thawed
1/4 cup canola oil
Watkins Cooking Spray
2 tablespoons finely chopped almonds
1/4 teaspoon Watkins Almond Extract
1/2 of an 8-ounce tub fat-free cream cheese
1 tablespoon honey
1/4 teaspoon Watkins Ground Ginger

1. In a large bowl, stir together the flour, brown sugar, baking powder, 1/2 teaspoon ground ginger, and salt. Add pear, stirring to coat. Stir together cereal and milk; let stand 5 minutes. Stir in egg product and oil; add to pear mixture, stirring until moistened.
2. Lightly coat 14 to 16, 2-1/2-inch muffin cups with cooking spray or line with paper bake cups. Spoon batter into cups, filling 3/4 full. Sprinkle with nuts. Bake in a 400 degrees F oven 18 to 20 minutes or until done.
3. Meanwhile, in a small bowl, stir together cream cheese, honey, and 1/4 teaspoon ground ginger until mixed. Serve warm muffins with cream cheese mixture. Makes 14 to 16 muffins.

Food exchanges: 1 bread, 1 fat.

Nutritional facts per serving
calories: 155, total fat: 5g, saturated fat: 1g, cholesterol: 2mg, sodium: 131mg, carbohydrate: 27g, fiber: 2g, protein: 5g, calcium: 12%, iron: 11%

Carrot 'N' Spice Bran Muffins

2 cups whole bran cereal
1-1/4 cups milk
1/3 cup canola oil
2 beaten eggs
1-1/2 cups finely shredded carrot
1/2 cup coconut
1/2 cup raisins
1-1/4 cup all-purpose flour
1/2 cup packed brown sugar
1/4 cup granulated sugar
2 teaspoons Watkins Baking Powder
1 teaspoon baking soda
1-1/2 teaspoons Watkins Ground Cinnamon
1/4 teaspoon Watkins Ground Nutmeg
1/2 teaspoon salt

In a large mixing bowl combine cereal, milk, oil, and eggs. Let stand 10 minutes. Stir in carrot, coconut, and raisins. In another bowl combine flour, brown sugar, granulated sugar, baking powder, baking soda, cinnamon, and salt. Add cereal mixture to flour mixture. Stir just until combined. Grease muffin cups or line with paper bake cups; fill each 2/3 full. Bake in a 375 degree F oven for 15 to 20 minutes or until toothpick inserted near center comes out clean. Serve warm. Makes 18 muffins.

Make Ahead Tip:
Cool muffins completely. Wrap in foil and place in freezer plastic bag or store in airtight freezer container. Freeze up to 1 month. To reheat, wrap muffins in foil; bake in 300 degree F oven for 15 minutes or until warm.

Nutritional facts per serving
calories: 166, total fat: 6g, cholesterol: 25mg, sodium: 270mg, carbohydrate: 28g, protein: 4g, vitamin A: 50%, vitamin C: 10%, iron: 16%

Apple and Oat Bran Muffins

1-1/4 cups whole wheat flour
1 cup oat bran
1/3 cup packed brown sugar
2-1/2 teaspoons Watkins Baking Powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon Watkins Ground Nutmeg
1/4 teaspoon Watkins Ground Cinnamon
1 cup buttermilk
2 egg whites
2 tablespoons cooking oil
3/4 cup shredded, peeled apple
Watkins Cooking Spray

In a medium bowl stir together flour, oat bran, brown sugar, baking powder, baking soda, salt, nutmeg, and cinnamon. Set aside. In a small bowl combine buttermilk, egg whites, and oil. Add to dry ingredients; stir just until moistened. Stir in shredded apple. To bake, spray muffin cups with nonstick spray. Spoon about 1/4 cup batter into each muffin cup. Bake in a 375 degrees F. oven for 18 to 20 minutes or until a toothpick inserted near the center comes out clean. Makes 12 muffins (12 servings).

Nutritional facts per serving
calories: 124, total fat: 3g, cholesterol: 1mg, sodium: 162mg, carbohydrate: 22g, fiber: 2g, protein: 4g

Bran Muffins

1 cup whole bran cereal
1 cup fat-free milk
1/4 cup sugar
1 slightly beaten egg
1/4 cup cooking oil
1/2 teaspoon finely shredded lemon peel or Watkins Lemon Peel
1 cup all-purpose flour
1/2 cup whole wheat flour
2 teaspoons Watkins Baking Powder
1/4 teaspoon salt
Watkins Cooking Spray
3/4 cup raspberries or blueberries

In a medium mixing bowl combine cereal and milk. Let stand 3 minutes. Stir in sugar, egg, oil, and lemon peel. In a large bowl stir together flours, baking powder, and salt. Add cereal mixture to dry ingredients and stir just until moistened. Stir in berries, if desired. Lightly coat 12 muffin pan cups with nonstick cooking spray. Fill each cup about two-thirds full with batter. Bake in a 400 degree F. oven for 15 to 20 minutes or until a toothpick inserted near the center comes out clean. Makes 12 servings (12 muffins).

Nutritional facts per serving
calories: 140, total fat: 5g, saturated fat: 1g, monounsaturated fat: 0g, polyunsaturated fat: 0g, cholesterol: 18mg, sodium: 126mg, carbohydrate: 21g, total sugar: 6g, fiber: 2g, protein: 4g, vitamin C: 5%, calcium: 9%, iron: 9%

Oatmeal Cake

1 1/2 cups boiling water
1 cup oatmeal
1 cup brown sugar
1 cup white sugar
1/2 cup margarine or oil
2 eggs
1 tsp. Watkins Double-Strength Vanilla
1 1/2 cups flour
1 tsp. salt
1 tsp. baking soda

Mix boiling water and oatmeal and let stand for 20 minutes. Meanwhile, mix sugars, margarine, eggs and vanilla. Add flour, baking soda and salt. Add oatmeal and mix well. Pour into a greased pan and bake 30 minutes at 350.

For the topping:
In a saucepan, heat 1/4 cup milk , 1/4 cup margarine, 1/2 cup brown sugar, 1 cup coconut, 1/2 teaspoon Watkins Vanilla Nut Extract, 1/2 to 1 cup (to taste) chopped walnuts or pecans.
Heat until margarine is melted. Spread on top of baked cake and return to oven ( set on high heat or broil) until topping is browned to your liking. Be very careful as it will burn quickly. It will be slightly crunchy on top and soft and moist inside.

Rich Bread Pudding with Butter Pecan Sauce
A wonderfully comforting old-fashioned dessert just made to be enjoyed by the fire.

Pudding:
4 eggs
3/4 cup sugar
3 cups milk
1 cup half and half
1/2 cup butter, melted
1 tbsp. Watkins Vanilla
3/4 cup raisins
2 medium apples, peeled and thinly sliced
2 tsp. Watkins Cinnamon
1 loaf "Texas Toast" (thick-sliced bread), torn into pieces

Sauce:
1 cup sugar
1/2 cup water
1/2 cup heavy cream
2 tbsp. butter, softened at room temperature
1 tsp. Watkins Butter Pecan Extract

Combine all pudding ingredients except bread. Add bread and allow to soak up liquid, about 20 minutes. Preheat oven to 350 degrees. Lightly grease a 9" x 12" glass baking dish and pour bread mixture into pan. Bake about 45 minutes to 1 hour. Serve with sauce.

To make sauce, place sugar and water in small saucepan over high heat and cook, stirring, until sugar is dissolved. Then reduce heat to medium and cook without stirring, just washing down sides of pan with a pastry brush dipped in water until sauce has turned caramel color (about 15 minutes). Remove syrup from heat. Let cool slightly, then slowly add cream, butter and extract, being sure hot syrup doesn't spatter. Stir until smooth; serve on bread pudding. Serves 8

Brown Rice Pilaf with Asparagus and Mushrooms

Pilaf is a Middle Eastern dish that is made by sauteing rice or other grains in a bit of oil, and then adding seasonings and various vegetables. This version uses brown rice — rice that has its nutritious bran coating. Brown rice is naturally higher in most minerals and in vitamin E, compared with fiber-free white rice.
Serves 6

1 tablespoon olive oil
1 cup brown rice
3 cups water
3 teaspoons Watkins Chicken Soup Base
1 small onion, chopped
1/2 pound fresh mushrooms, thinly sliced
1/8 teaspoon Watkins Ground Nutmeg
1/2 pound asparagus tips
2 tablespoons finely grated Swiss cheese
1/2 cup fresh parsley, chopped

In a large saucepan, heat the olive oil over medium heat. Add the rice and saute until it begins to "toast." Grains will begin to turn golden brown. Slowly, add the water, chicken soup base, onion, mushrooms and nutmeg. Bring mixture to a boil, reduce heat, cover and simmer for 30 minutes. Add water as needed to keep the mixture from drying out.

Cut asparagus into 1-inch pieces, discarding the woody stems. Stir asparagus into the rice mixture, cover and cook another 5 minutes. Stir in the grated cheese and garnish generously with parsley. Serve immediately.

Nutritional Analysis per serving
Calories 230 Cholesterol 10 mg Protein 12 g Sodium 550 mg Carbohydrate 30 g Fiber 3 g Total fat 7 g Potassium 600 mg Saturated fat 2 g Calcium 126 mg
Monounsaturated fat 4 g

Pasta with Marinara Sauce and Grilled Vegetables

2 tablespoons olive oil
10 large fresh tomatoes, peeled and diced
1 teaspoon salt
1/2 teaspoon minced garlic
2 tablespoons chopped onion
1 tablespoon chopped fresh basil or 1 teaspoon Watkins Basil
1 teaspoon sugar
1/2 teaspoon Watkins Oregano
Watkins Granulated Black Pepper, to taste
2 red peppers, sliced into chunks
1/2 teaspoon Watkins Garlic Salt
1 yellow summer squash, sliced lengthwise
1/2 cup onion
1 zucchini, sliced lengthwise
1 sweet onion, sliced into 1/4-inch wide rounds
8 ounce package of whole wheat spaghetti

Heat oil in a heavy skillet. Add tomatoes, salt, garlic, onions, basil, sugar, oregano and black pepper. Cook slowly, uncovered, for 30 minutes or until sauce is thickened. In the meantime, brush peppers, squash and onion with oil. Place under broiler and cook, turning frequently until browned and tender. Remove to bowl. Cook spaghetti until al dente. Drain well and portion onto plates. Cover with equal amounts of sauce. Top with equal amounts of vegetables. Serve immediately.
Yield: 4 servings

Nutritional Analysis
Calories 270 Fat (grams) 6 Percent calories from fat 25 Percent polyunsaturated 3 Percent saturated 3 Percent monounsaturated 14 Cholesterol (milligrams) 0 Sodium (milligrams) 380 Protein (grams) 8 Carbohydrate (grams) 46 Fiber (grams) 4

Note: People with diabetes or those on calorie-controlled diets may count one serving as: 2 starch, 3 vegetables, 1 fat

Oven-Fried Chicken

2 to 2-1/2 pounds meaty chicken pieces (breasts, thighs, and drumsticks), skinned
1/4 cup cornflake crumbs
1 tablespoon snipped fresh parsley or 2 teaspoons Watkins Parsley
1/3 cup plain low-fat yogurt
1 clove garlic, minced or 1 teaspoon Watkins Garlic Granules
2 teaspoons Worcestershire sauce or white wine Worcestershire sauce
Dash Watkins Ground Red Pepper

1. Clean and rinse chicken; pat dry with paper towel.
2. In a small mixing bowl combine cornflake crumbs and parsley; set aside. In another small mixing bowl combine yogurt, garlic, Worcestershire sauce, and pepper.
3. Brush chicken with yogurt mixture. Then roll in crumb mixture. Bake on broiler pan, uncovered, in a 375 degrees F oven for 45 to 55 minutes or until chicken is tender and no longer pink and an instant read thermometer registers 180 degrees F. Makes 6 servings.

Nutritional facts per serving
calories: 149, total fat: 5g, saturated fat: 1g, cholesterol: 63mg, sodium: 122mg, carbohydrate: 5g, fiber: 0g, protein: 21g, vitamin A: 2%, vitamin C: 2%, calcium: 4%, iron: 9%, starch: .5diabetic exchange, very lean meat: 3diabetic exchange

Email for your free copy. Free March Highlights Catalog or order online Watkins Online Catalog

BIRD WATCHING

Spring is almost here and birds are preparing their nests and mating. If you would like to increase your backyard bird population, place nesting boxes and bird houses in your yard. Each bird species prefers a bird house with specific specifications so put up houses for the kind of bird you would like to attract.

Not all birds build their nests in nesting boxes or bird houses. Some birds nest on the ground, in trees and shrubs, on platforms, and underground. If you have a large lawn or property let an area of about 10 x 10 feet grow tall to create ground-nesting sites.

Birds use natural materials to build and line their nests, but you can help the birds build their nests by placing yarn, string, hair, cotton balls, feathers, clothes dryer lint, and pine needles out in your yard. Cut yarn and string into short lengths so birds do not get tangled. Save the hairs from your brush, your next haircut, or the dog's grooming for a wad of nesting material. Use netting bags from onions and other produce or a wire mesh suet holder to hang up hair, cotton balls, and dryer lint. Place feathers, pieces of string and yarn on bushes and plants in your yard. Birding stores also provide cotton for bird nests.

Checklist for a Good Birdhouse

• Made of wood, but not pressure-treated
  
• 1 1/2-inch entrance hole
  
• Entrance hole 6 inches above floor
  
• Inside dimensions 5 x 5 inches
  
• Roof overhang
  
• Drainage holes
  
• Ventilation holes
  
• Inside grooves
  
• No perch
  
• Muted color, if any
  
• Easy way to open for cleaning
  
• Way to hang or attach to support

Did you know?
Cavity-nesting birds usually lay white eggs because there is no need for camouflage. Birds that build their nests in trees and other open spaces lay blue or speckled brown eggs to camouflage them from predators.

This season's Project FeederWatch is coming to an end. If you like to feed, observe, and count your backyard birds why not become a Project FeederWatcher? Sign up for the next Project FeederWatch. Get all the details at: Project FeederWatch (www.birds.cornell/edu/pfw)

Please rate us at MomLinks.com

Start your own home-based business with Watkins. We offer several assortments to join Watkins and the Summit Group.

1 – The Basic Business Starter Kit - $200.00 US; $279.00 Canada (plus tax and shipping)
2 – The Good Tastings Starter Kit - $99.00 US; $145.00 Canada (plus tax and shipping)
3- The Business Introduction Package - $59.95; $69.00 Canada (plus tax and shipping)
Assortment details, pdf file Assortments

The Watkins Company is beginning its 136th year of providing outstanding products that people use every day. What other company has such a history of experience, success, and integrity?

Get all the details today! Watkins Home Business

Or contact me at: eleisiawhitney@watkinsonline.com

DID YOU KNOW THAT WATKINS:

• Offered the first known money-back guarantee?
  
• Had two leaders presented in Success Magazine’s “We Create Millionaires” article on MLM?
  
• Is 136 years old?
  
• Was rated as one of 5 Hot Home Based Companies in Executive Female Magazine?
  
• Was listed in the “A” list of Top Network Marketing Companies in Downline News Magazine?

If your e-zine list is taking too long to build, there are others that will build it for you, and for free. Get the details on how this system can start working for you in less than five minutes.
http://www.subscriptionrocket.com/cgi-bin/r.cgi?r=7634

“Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway. We might just as well put that passing time to the best possible use.” - Earl Nightingale

The packing pellets that Watkins uses to ship their products are made of cornstarch and are biodegradable. Use them to protect your own packages when mailing to family and friends. If you like to recycle, take them to your local packaging and shipping company. They will recycle them for you.

If you would like to receive a Watkins Monthly Highlights catalog, our Watkins Mainline catalog, and a FREE sample please send your request to eleisiawhitney@watkinsonline.com

Hope to see you next month!
Eleisia Whitney
Independent Watkins Associate, ID# 335001
23 Oak Ridge Lane
Danville, CA 94506

Watkinize Your Life

Copyright 2002-2004
Around the Kitchen Table

The statements made and opinions expressed in this newsletter are those of the Independent Watkins Associate who is the publisher of this document, and are not to be construed as the statements or opinions of Watkins Incorporated. Sponsoring or selling Watkins products outside U.S.,U.S.Territories and Canada is strictly prohibited. Contests and prizes are provided by Eleisia Whitney and not Watkins, Inc. or other Independent Associates.

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