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3/12/14 2:44 P

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From Nina

LIME NUT SALAD

1 Cup (8oz) crushed pineapple, packed in fruit juice, undrained
1/2 cup boiling water
1 (4 oz serving) sugar-free lime gelatin
3/4 cup fat-free yogurt
1/3 cup fat-free dry milk powder
2 Tablespoons Splenda
3/4 cup cool whip lite
1 cup fat-free cottage cheese
1/4 cup (1 oz) chopped walnuts

In medium saucepan, combine un-drained pineapple and water. Bring mixture to a boil. Remove from heat. Add dry gelatin. Mix well to dissolve gelatin. Refrigerate 30 minutes. In a medium bowl, combine yogurt, dry milk powder, splenda. Add cool whip lite. Mix gently to combine. Fold yogurt mixture into cooled gelatin mixture. Add cottage cheese and walnuts. Mix gently to combine. Pour into 8X8 inch glass dish. Refrigerate until firm, about 3 hours. Cut into 6 servings
Diabetic: 1 Mt-1 Fat-1 Fruit
160 calories-4 gm Fat - 15 gm Pro - 16 gm carb. - 241 mg sodium - 1 gm. Fib
HE: 3/4 pro - 1/2 Fa - 1/3 Fruit - 1/3 Sk Mk - 1/4 Sl - 90 OPC


Ann in San Diego


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3/8/11 6:22 P

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Paradise Pineapple Salad
From: Fast, Cheap and Easy
serves 8 (2/3 cup)

2 cups f/f cottage cheese
2 cans (two 8 oz. cans) crushed pineapple, drained
1 (4 serv) pkg. s/f lemon gelatin
1 cup Cool Whip Free
1/4 cup (1 oz) chopped pecans

In a large bowl, combine cottage cheese and pinepple. Stir in dry gelatin. Fold in Cool Whip Free and pecans. Cover and refrig. for at least 15 min. Gently stir again just before serving.

Each serv. equals: HE 1 1/2 protein, 1/2 fruit, 1/2 fat, 1/4 slider

110 Cal. 2g fat, 8g pro, 15gm carb, 244mg sodium, 33mg cal, 0g fiber

Diabetic 1 meat, 1/2 fruit, 1/2 fat, 1/2 starch/carb

If you divide into 6 servings each will be 5 ounces.
147 cal, 2.6g fat


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3/8/11 6:19 P

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Heavenly Blueberry Salad serves 8
From Heart Smart Cookbook

1 (4 oz) pkg. Jello s/f raspberry gelatin
1 cup boiling water
3/4 cup Diet Mountain Dew
1 cup (one 8 oz can) crushed pineapple, packed in fruit, undrained
1 1/2 cup fresh blueberries
1/4 (1 oz) chopped pecans
1 (8 oz) pkg. Philadelphia f/f cream cheese
1 cup Cool Whip Free
1 tsp. coconut extract
2 tabl. flaked coconut

In a large bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in Diet Mt. Dew and undrained pineapple. Pour mixture into an 8 x 8 dish. Refrig. for 30 min. Stir in blueberries and pecans. Refrig. until firm, about 3 hours. In a medium bowl, stir cream cheese with a spoon until soft. Add Cool Whip Free and coconut extract. Mix gently to combine. Evenly spread cream cheese mixture over set gelatin. Sprinkle coconut evenly over top. Refrig. for at least 30 min. Cut into 8 servings.

HINT: Frozen unsweetened blueberries, thawed and drained may be used in place of fresh.

Each serving equals:
HE: 1/2 fruit, 1/2 fat, 1/2 protein, 1/4 slider, 4 opt. calories

107 calories, 3g fat, 5g protein, 15g carbo, 209mg sodium, 8mg calcium, 1g fiber

Diabetic: 1/2 fruit, 1/2 starch/carbo, 1/2 fat, 1/2 meat or 1 fruit, 1/2 fat, 1/2 meat

Ann's notes: I think I repeat this recipe more than any others. A lot of the time I leave off the topping and just serve the gelatin/fruit mixture with Cool Whip Free.









Lime Nut Salad serves 6
From Diabetic's HE Cookbook

1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, undrained
1/2 cup boiling water
1 (4 serv) pkg. Jello s/f lime gelatin
3/4 cup Yoplait plain f/f yogurt
1/3 cup Carnation n/f dry milk powder
Sugar substitute to equal 2 tabl. sugar
3/4 cup Cool whip Lite
1 cup f/f cottage cheese
1/4 cup (1 oz) chopped walnuts

In a medkum saucepan, combine undrained pineapple and water. Bring mixture to a boil Remove from heat. Add dry gelatin. Mix well to dissolve gelatin. Refrig. 30 min. In a medium bowl, combine yogurt, dry milk powder and sugar substitute. Add Cool Whip Lite. Mix gently to combine. Fold yogurt mixture into cooled gelatin mixture. Add cottage cheese and walnuts. Mix gently to combine. pour mixture into an 8 x 8 glass dish. Refrig. until firm, about 3 hours. Cut into 6 servings.

Each serving equals:
Diabetic: 1 meat, 1 fat, 1 fruit

160 calories, 4g fat, 15g proein, 16g carbo, 241mg sodium, 1g fiber

HE: 3/4 protein, 1/2 fat, 1/3 fruit, 1/3 skim milk, 1/4 slider, 9 opt calories




Edited by: ANNINSD at: 3/8/2011 (18:20)
Ann in San Diego


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3/8/11 6:17 P

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Apple-Scotch Salad
JoAnna M. Lund

After just one bite, this just may be the "apple of your eye" as far as salads are concerned. Two of the apples of my eye, my daughter-in-law Pam and grandson Zach both loved this.
Serves 8 (1/2 cup)

1 (4-serving) package JELL-O sugar-free instant butterscotch pudding mix
2/3 cup Carnation nonfat dry milk powder
1 1/3 cups water
1/4 cup Peter Pan reduced-fat peanut butter
1/3 cup Cool Whip Lite
4 cups unpeeled Red Delicious apples (8 small)

In a large bowl, combine dry pudding mix, and dry milk powder. Add water and peanut butter. Mix well, using a wire whisk, until well blended. Stir in Cool Whip Lite. Add apples. Mix well to combine. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1 Fruit, 3/4 Protein, 3/4 Fat, 1/4 Skim Milk, 19 Optional Calories
****************************************
**
119 Calories, 3gm Fat, 4gm Protein,
19gm Carbohydrate, 231mg Sodium, 1gm Fiber
****************************************
**
DIAEBTIC: 1 Fruit, 1/2 Starch, 1/2 Fat

"Heart Smart Healthy Exchanges Cookbook pg. 102 or Healthy Exchanges Food Newsletter, September 1995, pg. 1."







3 Salads: Mardi Gras Salad, Heavenly Blueberry Salad and Apple Princess Waldorf Salad

APPLE PRINCESS WALDORF SALAD
(4/95 Healthy Exchanges Food Newsletter)

2 cups chopped unpeeled red apples (4 small)
1/4 cup raisins
3/4 cup chopped celery
1/3 cup chopped walnuts (I 112 ounces)
1/4 cup Kraft fat-free mayonnaise
1 tablespoon Sprinkle Sweet or Sugar Twin
2 teaspoons lemon juice
3/4 cup Cool Whip lite

In a medium bowl, combine apples, raisins. celery, and walnuts. In a small bowl, combine mayonnaise, Sprinkle Sweet, and lemon juice. Stir in Cool Whip Ute. Add mayonnaise mixture to apple mixture. Mix gendy to combine. Refrigerate until ready to serve.

Serves 6 ( 1/2 cup) - Each serving equals:
HE: I Fruit. 1/2 Fat. 114 Vegetable, 1/4 Protein. 114 Slider,S Optional Calories 113 Calories, S gm Fat, I gm Protein, 16 gm Carbohydrate,85 mg Sodium, I gm Fiber
DIABETIC: I Fruit, I Fat
HINT: To plump up raisins without"cooking", place in a glass measuring
cup and microwave on HIGH for 15 seconds.



HEAVENLY BLUEBERRY SALAD
(4/95 Healthy Exchanges Food Newsletter)

1 (4-serving) package JELL-O sugar-free raspberry gelatin I cup boiling water
3/4 cup Diet Mountain Dew
1 cup canned crushed pineapple, packed in its own juice, undrained (8 ounce can)
1 1/2 cups unsweetened frozen blueberries, thawed and drained, or fresh blueberries
1/4 cup chopped pecans (1 ounce)
1 (8-ounce) pa::kage Philadelphia fat-free cream cheese I CUD Cool WhiD Lite
1 te~spoon cocOnut eXtract
2 tablespoons flaked coconut

In a large bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in Diee Mouncain Dew and pineapple with juice. Pour mixture into an 8x8-inch dish. Refrigeraee 30 minutes. Add blueberries and pecans. Mix gently co combine. Refrigerate unci! set, about 4 hours. In a medium bowl,stir cream cheese with a spoon until soft. Add Cool Whip Lite and coconut extract. Mix gendy co combine. Evenly spread cream cheese mixture over set gelatin. Sprinkle coconut evenly over top. Refrigeraee until ready to serve. Cue into 8 pieces.

Serves a - Each serving equals:
HE: 1/2 Fruit, 112 Fat, 112 Protein, 114 Slider, 9 Optional Calories
108 Calories, 4 gm Fat, S gm Protein, 13 gm Carbohydrate, 205 mg Sodium, 1 gm Fiber
DIABETIC: I Fruit, 112 Fat, 1/2 Meat



MARDI GRAS SALAD
(3/95 Healthy Exchanges Food Newsletter)

1 cup canned whole-kernel corn, rinsed and drained (8 ounce can)
2 cups canned peas, rinsed and drained (16 ounce can)
2 cups canned French scyle green beans,rinsed and drained (16 ounce can)
3/4 cup diced celery
2 tablespoons canned chopped pimiento
1/4 cup finely chopped onion
3/4 cup Kraft Fat Free French Dressing
1 teaspoon dried parsley flakes

In a large bowl, combine corn. peas, green beans, celery. pimiento, and onion. Add French dressing and parsley flakes. Mix gently co combine. Cover and refrigerate at least 2 hours.

Serves 6 (3/4 cup) - Each serving equals:
HE: 1 Bread, 1 Vegetable. 1/4 Slider. 13 Optional Calories .108 Calories. 0 gm Fat, 4 gm Protein, 23 gm Carbohydrate.257 mg Sodium, 4 gm Fiber ,
DIABETIC: I Starch, I Vegetable







PINK CHAMPAGNE SALAD
(4/94 Healthy Exchanges Food Newsletter)

3/4 cup plain fat free yogurt
1/3 cup nonfat dry milk powder
Sugar substitute to equal 2 tablespoons sugar
I teaspoon vanilla extract
I cup Cool Whip lite (8 calories per Tablespoon)
2 to 3 drops red food coloring
I cup canned crushed pineapple, packed in its own juice, undrained I (4-serving) package sugar-free instant vanilla pudding mix
2 cups fresh strawberries, coarsely chopped
1 oz miniature marshmallows (1/2 cup)

in a large bowl, combine yogurt and dry milk powder. Add sugar subscitu~e, vaniila extract, Cool Whip Lite, and red food coloring. tviix gently to combine. Add pineapple with juice and dry pudding mix. Mix weil using a wire whisk. Fold in strawberries and marshmallows. Cover and chill until ready to serve.
Serves 6 (213 cup) - Each serving equals:
HE: 2/3 Fruit, 113 Skim Milk, 1/2 Slider, 8 Optional Calories 123 Calories, I gm Fat, 3 gm Protein. 2S gm Carbohydrate, 261 mg Sodium
DIABETIC: I Fruit, 1/2 Search



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3/8/11 6:13 P

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Cherry Cola Salad
Heart Smart p.110

Oh, remember those golden days of childhood, when you asked the man behind the soda fountain to mix you up the best cherry Coke in town? I do! Now I'm celebrating those good memories, and the flavors you never forgot, in this luscious fruit-and-nutty salad.

1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, drained and 1/4 cup liquid reserved
3/4 cup water
1 (4-serving) package JELL-O sugar-free cherry gelatin
1 (8-ounce) package Philadelphia fat-free cream cheese
3/4 cup diet Coke
2 cups (12 ounces) bing cherries, pitted and halved
1/4 cup (1 ounce) chopped pecans

In a small saucepan, combine reserved pineapple liquid and water. Bring mixture to a boil. In a large bowl, combine dry gelatin and boiling liquid. Mix well to dissolve gelatin. Add cream cheese. Mix well using a wire whisk until smooth. Stir in diet Coke. fold in pineapple, cherries, and pecans. Pour mixture into an 8-by-8-inch dish. Refrigerate until firm, about 3 hours. Cut into 8 servings.

Hint: Bing cherries are also known as dark sweet cherries

Serves 8 - each serving equals:
HE: 3/4 Fa, 1/2 Pr
________________________________________
______________________
99 cal, 3g Fa, 5g Pr, 13g carb, 198mg So, 12mg Ca, 1g Fi
________________________________________
______________________
Diabetic: 1 fruit, 1/2 meat


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3/8/11 6:12 P

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Sunshine Salad
Make A Joyful Table p.116

Want to tell your favorite honey that he is your "sunshine"? This fresh 'n' fruity concoction says it all for you!

1 (4-serving) package Jell-o sugar-free instant vanilla pudding
1 (4-serving) package Jell-o sugar-free orange gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8oz can) pineapple tidbits, packed in fruit juice, drained, and 1/3 cup liquid reserved
3/4 cup water
3/4 cup Cool Whip Free
1/2 cup Yoplait plain fat-free yogurt
1 cup (1 medium) sliced banana
2 cups chopped fresh strawberries
1 cup (one 11-oz can) mandarin oranges, rinsed and drained

In a large bowl, combine dry pudding mix, dry gelatin, dry milk powder, reserved pineapple liquid, and water. Mix well using a wire whisk. Blend in Cool Whip Free and yogurt. Add banana, strawberries, oranges, and pineapple. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Hints: 1. If you can't find pineapple tidbits, used chunk pineapple and coarsely chop.

2. To prevent banana from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Serves 8 (1/2 cup) - each serving equals:
HE: 1 Fr, 1/3 SM, 1/4 Sl, 9 OC
________________________________________
______________________
120 Cal, 0g Fa, 5g Pr, 25g Carb, 245mg So, 103mg Ca, 1g Fi
________________________________________
______________________
Diabetic: 1 Fruit, 1/2 Starch /Carbohydrate


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3/8/11 6:11 P

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Summer Banana Salad serves 8 (3/4 cup)
From: Arthritis H E Cookbook

1 (4 serv) pkg. Jello s/f instant banana cream pudding mix
1/3 cup Carnation n/f dry milk powder
3/4 cup Yoplait plain f/f yogurt
1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, undrained
3/4 cup water
3/4 cup Cool Whip Free
2 cups (2 medium) diced bananas
1 1/2 cups fresh blueberries

In a medium bowl, combine dry pudding mix and dry milk powder. Add yogurt, undrained pineapple and water. Mix well using a wire whisk. Blend in Cool Whip Free. Add bananas and blueberries. Mix gently to combine. cover and refrig. for at least 1 hour. Gently stir again just before serving.

HINT: to prevent bananas from turning brown, mix with 1 tsp. lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 1 fruit, 1/4 skim milk, 1/4 slider, 8 opt calories

116 cal, 0 fat, 3g protein, 26g carbo, 207mg sodium, 85mg calcium, 2g fiber

Diabetic: 1 fruit, 1/2 starch











Blueberry Fruit Fluff Salad serves 6 (2/3 cup)
From Cancer Recovery Cookbook

1 (4 serv) pkg. Jello sugar free vanilla cook and serve pudding mix
1 (4 serv) pkg Jello sugar free strawberry gelatin
1 1/4 cups water
1 1/2 cups frozen unsweetened blueberries
3/4 cup Cool Whip Free
1 cup (one 11 oz can) mandarin oranges, rinsed and drained
1 cup (2 small) cored, unpeeled and chopped Red Delicious apples
3/4 cup (1 1/2 oz) mini marshmallows

In a medium saucepan, combine dry pudding mix, dry gelatin, and water. Stir in blueberries. Cook over medium heat until mixture thickens and starts to boil, stirring often and being careful not to crush blueberries. Place saucepan on a wire rack and let set for 20 min., stirring occasionally. Spoon blueberry mixture into a large serving bowl. Stir in Cool Whip Free. Add mandarin oranges, apples and marshmallows. Mix gently to combine. cover and refrigerate for at least 30 min. Gently stir again just before serving.

Each serving equals:
HE: 1 fruit, 1/2 slider, 8 opt calories

100 cal, o fat, 1g protein, 24g carbo, 125mg sodium, 8mg calcium, 1g fiber

Diabetic: 1 fruit, 1/2 starch/carbo




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3/8/11 6:07 P

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Heavenly Butterscotch Isle Apple Salad
Source of Recipe: Joanna M. Lund
Serves 6

List of Ingredients

1 (4-serving) package JELL-O sugar-free instant butterscotch pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/4 cup water
3/4 cup Cool Whip Free
1 teaspoon coconut extract
2 cups (4 small) cored, unpeeled, and diced Red Delicious apples
2 tablespoons flaked coconut

Instructions

1.In a large bowl, combine dry pudding mix, dry milk powder, undrained pineapple,
and water. Mix well using a wire whisk. Blend in Cool Whip Free and coconut
extract. Add apples. Mix well to combine. Evenly spoon mixture into 6 salad
dishes. Sprinkle 1 teaspoon coconut evenly over top of each. Refrigerate for at
least 15 minutes.


Each Serving Equals:
HE: 1 Fruit, 1/3 Skim Milk, 1/4 Slider, 17 Optional Calories
****************************************
**
****************
108 Calories, 0gm Fat, 3gm Protien, 24gm Carbohydrate, 277mg Sodium,
101mg Calcium, 1gm Fiber
****************************************
**
****************
DIABETIC: 1 Fruit, 1/2 Starch

"Cooking Healthy Across America pg. 197"

Rating-
Another one of Joanna's masterpieces! Cooking Healthy Across America
pg. 197. If you like Caramel Apples, you will love this recipe. Don't let
the coconut and pineapple throw you. This is a great caramel apple
substitute with only a fraction of the calories! Deffinately a 5 cupcake
blue ribbon winner!








Snicker Salad
Joanna Lund
WQAD-TV 7/31/2006

1 (4-serving) package Jell-o sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup WATER
1 1/2 cups Dannon plain fat-free yogurt
1 cup cool whip free
1 teaspoon vanilla extract
2 cups(4 small) cored, unpeeled and chopped Red Delicious Apples
2 (2.07-ounce)Snicker candy bars, cut into bite size pieces
1 cup(1 medium) diced banana

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well
using a wire whisk. Blend in yogurt, cool whip free, and vanilla extract. Add apples
and candy pieces. Mix to combine. Cover and refrigerate for at least 30 minutes,
gently stir in diced banana.

Serves 8(2/3 cup)-Each serving equals:
HE: 1/2 FFM, 1/2 Fr, 1 Sl, 15 OC
151 calories, 3ga Fa, 5g Pr, 26g Ca, 264 mg So, 146 mg CI, 1 g Fi
Diabetic Exchanges: 1/2 FFM, 1/2 Fr, 1/2 St




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3/8/11 6:02 P

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Snowflake Salad
Can you imagine serving this light and pretty salad on a chilly winter day when all you're dreaming of is summer? There's just something about the flavors of lemon and pineapple that brighten up any occasion!
Serves 6

2 (8-ounce) cans crushed pineapple, packed in fruit juice, drained and 1/2 cup liquid reserved
1 (4-serving) package JELL-O sugar-free lemon gelatin
1 1/2 cups fat free cottage cheese
1 cup Cool Whip Free *

In a medium saucepan, combine reserved pineapple liquid and 3/4 cup drained pineapple. Bring mixture to a boil. Remove from heat. Add dry gelatin. Mix well to dissolve gelatin. Refrigerate for 30 minutes or until gelatin starts to thicken. Fold cottage cheese and 1/2 cup Cool Whip Free into partially set gelatin. Pour mixture into an 8-by-8-inch dish. Refrigerate until firm, about 3 hours. In a small bowl, combine remaining 1/2 cup Cool Whip Free and remaining drained pineapple. Spread topping mixture evenly over set gelatin and refrigerate for additional 10 minutes. Cut into 6 servings.

Each serving equals:
HE: 2/3 Fruit, 1/2 Protein, 1/4 Slider, 13 Optional Calories
108 Calories, 0 gm Fat, 7 gm Protein, 20 gm Carbohydrate, 219 mg Sodium,
32 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Meat, 1 Fruit









Pistachio-Cottage Cheese Salad
This pretty salad is so full of surprises, each spoonful will bring a smile to your guests' lips! It's a great accompaniment when you're serving a pale-colored main dish like fish or chicken.
Serves 8 (1/2 cup)

1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
2 cups fat-free cottage cheese
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
1/4 cup (1 ounce) chopped pecans
1/2 cup (1 ounce) miniature marshmallows
1 cup Cool Whip Free

In a large bowl, combine dry pudding mix and cottage cheese. Add undrained pineapple, pecans, and marshmallows. Mix well to combine. Blend in Cool Whip Free. Refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1/2 Protein, 1/2 Fat, 1/4 Fruit, 1/4 Slider, 14 Optional Calories
124 Calories, 4 gm Fat, 8 gm Protein, 14 gm Carbohydrate, 373 mg Sodium,
30 mg Calcium, 0 gm Fiber
DIABETIC EXCHANGES: 1 Meat, 1 Starch/Carbohydrate, 1/2 Fat









Cottage Cherry Salad
Here's a pretty, old-style salad that is both sweet and tart with the luscious flavor of cherries! Make sure you let the cherry mixture cool all the way, so you don't curdle the cottage cheese when you blend the two into pink perfection.
Serves 8 (3/4 cup)

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free cherry gelatin
1 (16-ounce) can tart red cherries, packed in water, drained and 1/2 cup liquid reserved
3/4 cup water
1 teaspoon almond extract
2 cups fat-free cottage cheese
1 cup Cool Whip Free

In a medium saucepan, combine dry pudding mix, dry gelatin, reserved cherry liquid, and water. Stir in cherries. Cook over medium heat until mixture thickens and starts to boil, stirring often, and being careful not to crush the cherries. Remove from heat. Stir in almond extract. Place saucepan on a wire rack and allow to cool completely, In a medium bowl, combine cottage cheese and Cool Whip Free. Blend in cooled cherry mixture. Refrigerate for at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1/2 Protein, 1/2 Fruit, 1/4 Slider, 10 Optional Calories
88 Calories, 0 gm Fat, 9 gm Protein, 13 gm Carbohydrate, 305 mg Sodium,
31 mg Calcium, 0 gm Fiber
DIABETIC EXCHANGES: 1 Meat, 1/2 Starch/Carbohydrate, 1/2 Fruit




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3/8/11 6:00 P

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Mountain Dew Salad
Recipe Introduction
Bonnie Witt, Topeka, KS, wrote that she's noticed I'm a fan of Diet Mountain Dew and wanted me to "reform" her all-time favorite fruit salad featuring regular "Dew". All I can say, is that if you're not a fan of Diet Dew yet, you will be after one bite of this! Joanna
Serves 8

List of Ingredients

3 (4-serving) packages JELL-O sugar-free lemon gelatin*
1 1/2 cups boiling water
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
2 cups Diet Mountain Dew*
2 cups (2 medium) sliced bananas
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup Cool Whip Free

Instructions
In a large bowl, combine 2 packages dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in undrained pineapple and 1 cup Diet Mountain Dew. Add bananas. Mix gently to combine. Pour mixture into a 8-by-8-inch dish. Refrigerate until firm, about 3 hours. In a medium bowl, combine dry pudding mix, remaining package dry gelatin, and dry milk powder. Add remaining cup Diet Mountain Dew. Mix well using a wire whisk. Fold in Cool Whip Free. Spread topping mixture evenly over set salad. Refrigerate for at least 15 minutes. Cut into 8 servings.

Each serving equals:
HE: 3/4 Fruit, 1/4 Skim Milk, 1/2 Slider, 3 Optional Calories
112 Calories, 0gm Fat, 4gm Protein, 24gm Carbohyrdate,
182mg Sodium, 76mg Calcium, 1gm Fiber
DIABETIC: 1 Fruit, 1/2 Starch

"Healthy Exchanges Food Newsletter, January 1999, pg. 4"










Rhubarb Delight Salad
Joanna Lund
KWQC-TV6 05/19/2003


1 (4-serving) package JELL-O sugar-free raspberry gelatin
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/2 cup water
3 cups chopped fresh rhubarb
1/2 cup Cool Whip Free
1/2 cup (1 ounce) miniature marshmallows

In a medium saucepan, combine dry gelatin, undrained pineapple, and water. Add rhubarb. Mix well to combine. Cook over medium heat for 10 minutes or until rhubarb becomes soft, stirring often. Remove from heat. Place pan on a wire rack and allow mixture to cool for 30 minutes. Blend in Cool Whip Free and marshmallows. Pour mixture into an 8-by-8-inch dish. Refrigerate until firm, about 3 hours. Cut into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Vegetable, 1/3 Fruit, 1/4 Slider, 5 Optional Calories
68 Calories, 0 gm Fat, 2 gm Protein, 15 gm Carbohydrate, 44 mg Sodium, 1 gm Fiber
DIABETIC: 1 Starch/Carbohydrate


From Rhubarb Lovers Unite











Saint Nicks Raspberry Salad
Home for the Holidays
p.35

2 4 serving size pkgs. sugar free raspberry gelatin
2 cups boiling water
3 cups frozen unsweetened raspberries, partially thawed
1 8 oz. pkg. fat free Philadelphia cream cheese
1 cup cool whip free
1 tsp. coconut extract
3-4 drops green food coloring
1 cup miniature marshmallows
2 tbsps. flaked coconut

In a large bowl combine the dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in the partially thawed raspberries. Pour this mixture into a 8x8" dish. Refrigerate until firm about 2 hours.
In a large bowl stir the cream cheese with a spoon until soft. Add the cool whip, coconut extract and green food coloring. Mix gently to combine then fold in the marshmallows. Spread this evenly over the set gelatin mixture. Evenly sprinkle the coconut over the top. Refrigerate at lease 30 minutes to let those top ingredients melt. Cut into 8 servings.

97 calories; 1 gram fat; 2 grams of fiber per serving.

diabetic 1/2 meat, 1/2 fruit, 1/2 starch.









Pineapple Salad

Recipe By :JoAnna Lund
Serving Size : 6
Categories : Sweet or Fruit Salads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package Jell-O sugar free Lemon Gelatin -- (4 serving)
1 cup boiling water
3/4 cup Diet Mountain Dew
3/4 cup Cool Whip Free
1 cup crushed pineapple in juice -- drained

In a large bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin.
Stir in Diet Mountain Dew. Refrigerate 1 hour or until mixture just starts to jell.
Whip with a wire whisk until fluffy. Blend in Cool Whip Free and pineapple. Spread
mixture into an 8- by 8-inch dish and refrigerate until firm, about 2 hours. Cut into 6
servings.

Source:
"The Newton Kansan"


NOTES : Each serving equals: 48 calories, 0 grams fat, 1 gram protein,
45 milligrams sodium, 6 milligrams calcium and 0 grams fiber.

Exchanges: 1/2 Fruit (per MC)

Jan 1997 newsletter





This was found in-
Monthly Food Newsletter (October 2004) page 11

However, it says 3 cups (or 6 small) apples.

The nutritionals on it is-serves 8-1/2 cup servings.

HE-1 fruit, 1/2 slider, 1 Optional Calorie
111 calories, 3gm fat, 1 gm protein, 20 gm Carbs, 18mg sodium, 18mg Calcium, 2gms fiber
Diabetic Exchanges-1 Fruit, 1/2 starch/carb

Caramel Apple Surprise Salad
BY JOANNA LUND ON WQAD TV

2 Cups cored and diced Granny Smith apples

1 (8-ounce) can pineapple tidbits, packed in fruit juice, drained

2 tablespoons chopped dry-roasted peanuts

1 cup Cool Whip Lite

1 (2.05 ounce) Milky Way Light candy bar, cut into 18 pieces



In a large bowl, combine apples, pineapple and peanuts. Add Cool Whip Lite. Mix gently to combine. Fold in candy pieces. Cover and refridgerate for at least 30 minutes. Gently stir again just before stirring.







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GOLDEN SALAD

1 cup (8 oz. can) crushed pineapple, packed in fruit juice,
undrained
1/2 cup water
1 (4 serving) pkg. JELL-O sugar free orange gelatin
1 tablespoon vinegar
1 cup shredded carrots
1/4 cup (1 oz) chopped pecans
1 cup (11 oz can) mandarin oranges, rinsed & drained

Topping:
1/2 cup Kraft fat-free mayonnaise
Sugar substitute to equal 2 tablespoons sugar
1 teaspoon lemon juice

In a medium saucepan, combine undrained pineapple and water. Bring
mixture to a boil. Remove from heat. Add dry delatin and vinegar. Mix
well to dissolve gelatin. Refrigerate 5 minutes. Add carrots, pecans,
and mandarin oranges. Mix well to combine. Pour mixture into an 8 x 8
inch glass dish. Refrigerate until firm.

In a small bowl, combine mayonnaise, sugar substitute and lemon juice.
Spread mayonnaise mixture evenly over set gelatin. Cut into 8 servings.

Each serving equals:
Diabetic: 1 fruit, 1/2 fat

78 Calories, 2 gm fat, 1 gm Protein. 14 gm Carbs, 160 mg sodium,
1 gm Fiber.

HE: 1/2 fat, 1/2 fruit, 1/4 Vegtable, 16 optional calories.
WW - 2 points.

From Diabetic H E cookbook








Cherry Cola Salad

1 lg can drained water-packed cherries

1 pkg. (large) sugar-free cherry jello

1 lg. can drained crushed pineapple

12 oz. diet cola or diet cherry cola

Prepare jello using 1/2 C. cola and 1/2 C. pineapple juice. Boil and add jello.Dissolve and add remaining ingredients. Pour
into a 9" X 13" pan. Chill and cut into 8 squares.



1 square = 1 fruit = 66 calories

My husband and I enjoy this jello salad. It has a very sweet flavor and is good with light Cool Whip on top.

From Heart Smart cookbook



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Cherry Waldorf Salad
Prep Time: 20 min Total Time: 2 hr 20 min
Makes: 5 servings, about 1/2 cup each

3/4 cup boiling water
1 pkg. (4-serving size) JELL-O Brand Cherry Flavor Sugar Free Low Calorie Gelatin
1/2 cup ice cubes
1 medium apple, chopped
1/4 cup chopped celery
1 small banana, sliced

STIR boiling water into dry gelatin in medium bowl 2 minutes until completely dissolved. Add enough cold water to ice cubes to measure 1-1/4 cups. Stir into gelatin. Refrigerate 1 hour or until thickened (spoon drawn through leaves definite impression).
STIR in apples, celery and bananas. Pour into 3-cup serving bowl.
REFRIGERATE 1 hour or until firm. Garnish as desired. Store leftover gelatin in refrigerator.

KRAFT KITCHENS TIPS

Great Substitute
Prepare as directed, using your favorite flavor of JELL-O Brand Sugar Free Low Calorie Gelatin.

NUTRITION INFORMATION

Nutrition Bonus:
Enjoy this low calorie, fat free side salad which gives a classic recipe a cherry-flavored twist.


Diet Exchange:
1/2 Fruit

Nutrition (per serving)
Calories 40, Total fat 0g, Saturated fat 0g, Cholesterol 0mg, Sodium 65mg, Carbohydrate 9g, Dietary fiber 1g, Sugars 6g, Protein 1g, Vitamin A 0%DV, Vitamin C 6%DV, Calcium 0%DV, Iron 0%DV







Banana Split Gelatin Salad

Recipe By :J. Lund
Serving Size : 6 Preparation Time :0:30
Categories : Desserts Sweet Salads


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package gelatin mix, strawberry SF Jello 4 svg.
size
3/4 cup water -- boiling
1 cup pineapple chunks in juice -- crushed
1 1/2 cups water -- cold
1 cup banana -- sliced
2 cups strawberries, sliced
1 package pudding mix, banana cream SF Jello 4
serving size
2/3 cup nonfat dry milk powder
1/2 cup whipped topping, Cool Whip Lite
2 tablespoons chocolate chips -- mini

In a large bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in an 8 oz. can undrained pineapple and 1/2 cup cold water. Add banana and strawberries. Mix well to combine. Pour mixture into an 8-inch dish. Chill until firm, about 3 hours. In a large bowl, combine dry pudding mix, dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Lite. Spread mixture evenly over set gelatin. Evenly sprinkle mini chocolate chips over top. Cover and chill at least 30 minutes. Divide into 6 servings.

HE: 1 Fr, 1/3 SM, 1/2 Sl, 11 opt. cal.

Source:
"adapted from "Make a Joyful Table" p. 112"
Start to Finish Time:
"3:30"
Ratings : Appearance 8 Difficulty 2
Taste 9
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 163 Calories; 3g Fat (13.4% calories from fat); 4g Protein; 32g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 309mg Sodium. Exchanges: 1 1/2 Fruit; 1/2 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates




Summer Banana Salad
Arthritis Healthy Exchanges Cookbook p.136
the kansan archives

1 4-serving package Jello Sugar Free Instant Banana Pudding Mix
1/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Yoplait Plain Fat Free Yogurt
1 cup (1 8-ounce can) crushed pineapple, packed in fruit juice, un-drained
3/4 cup water
3/4 cup Cool Whip Lite
2 cups (2 medium) diced bananas
1 1/2 cups fresh blueberries
In a medium bowl, combine dry pudding mix and dry milk powder. Add yogurt, un-drained pineapple and water. Mix well using a wire whisk. Fold in Cool Whip Lite. Add bananas and blueberries. Mix gently to combine. Refrigerate at least 1
hour. Gently stir again just before serving.

Serves 8.
Each serving equals:
121 calories, 1 g fat, 3 g prot, 25 g carbs, 204 mg sod 2 g fiber.








Apple Gelatin Salad
From: anninsd Email:
Date: Wednesday, January 21, 2004 (8:07:14 PM AZ)
While camping this past week I made this salad from Jo's, Grandma's
Comfort Food - Made Healthy.
It was very good and one I will make often.

Apple Gelatin Salad

3 cups unsweetened apple juice *
1 c. water
2 (4 oz) pkgs. Jello s/f lemon gelatin
1 c. (2 sm.) cored, unpeeled, and chopped Red Delicious apples
1/4 c. (1 oz) chopped pecans
1 c. chopped celery

In a medium saucepan, bring 2 cups apple juice and water to a boil
Remove from heat, Add dry gelatin. Mix well to dissolve gelatin. Stir
in remaining 1 c. apple juice. Add apples, pecans, and celery. Mix
well to combine. Pour mixture into an 8 x 8 dish. Refrig. until firm,
about 3 hours. Cut into 8 servings.

Each serving equals: HE 1 fruit, 1/2 fat, 1/2 veg. 10 optional calories

91 calories, 3 gm fat, 1 gm protein, 15 gm carb, 71 mg sod, 17 mg cal,
1 gm fiber

Diabetic 1 fruit 1/2 fat 1/2 veg.

I made 1/2 a recipe and put into a pyrex dish that is not quite 8 x 8.
It still was 4 good size servings.

For two people, I would only make 1/2 a recipe as the apples discolored
a little the second day.

I used a Gala apple. 2 pts each serving WW



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BANANA APPLE WALDORF SALAD

I've added a few new "wrinkles" to the classic Waldorf salad by tumbling some tasty banana bits and a few marshmallows into this creamy apple concoction. So much good-for-you flavor in a dish that couldn't be prettier! (Remember, leave the skin on the apples for that extra fiber!)
Serves 4 (2/3 cup)
1 cup (1 medium) diced banana
1 cup (2 small) unpeeled, cored and diced Red Delicious apples
1/4 cup (1 ounce) chopped walnuts
1/2 cup finely chopped celery
1/2 cup (1 ounce) miniature marshmallows
1/2 cup Cool Whip Free
1 tablespoon Kraft fat-free mayonnaise
In a medium bowl, combine banana, apples, walnuts, celery, and marshmallows. Add Cool Whip Free and mayonnaise. Mix well to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.
HINT: To prevent banana from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 1 Fruit, 1/2 Fat, 1/4 Protein, 1/4 Vegetable, 1/4 Slider, 10 Optional Calories
141 Calories, 5 gm Fat, 1 gm Protein, 23 gm Carbohydrate, 19 mg Sodium,
11 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1 Fruit, 1/2 Fat, 1/2 Starch/Carbohydrate

From When Every Minute Counts




Mandarin Orange Salad - HE Cookbook page 106

Here's an easy way to bring sunshine into your life-and onto your table-any time of the year. The combination of
mandarin oranges and pineapple is truly a culinary treat-and healthy, too!

Serves 8

1 (4 serving) package Jell-O sugar-free orange gelatin
1 Cup Boiling water
1/2 cup cold water
1 Cup (one 8 -ounce can) crushed pineapple, packed in its own juice, undrained
1 Cup (one 11-ounze can) mandarin oranges, rinsed and drained
3/4 Cup plain fat-free yogurt
1/3 Cup Carnation nonfat dry milk powder
1 Cup Cool Whip Lite

In a large bowl, combine dry gelatin and boiling water. Stir in cold water and pineapple with juice. Blend in oranges.
Refrigerate for 30 minutes. In a medium bowl, combine yogurt and dry milk powder. Blend in Cool Whip Lite. Gently
fold yogurt mixture into gelatin mixture. Pour into 8-by-8-inch dish. Refrigerate for at least 4 hours. When serving, cut
into 8 pieces.

Each serving equals:

HE: 1/2 fr, 1/4 SM, 1/4 SL
73 calories, 1 gm Fa, 3 gm Pr, 13 gm Ca, 62 mg. So., 1 Fi.
Diabetic: 1 Fr.


My Changes: I used a package of Sugar Free Jell-O Peach flavor gelatin. I used chopped canned peaches in fruit
juice instead of pineapple. When the original recipe says to blend yogurt mixture into gelatin mixture, I did it a little
differently. I spooned all of the fruit into the 8 X 8 dish with about half of the gelatin. Then I mixed the remainder of the
gelatin with the yogurt mixture and spooned this on top of the fruit. It made a very nice looking layered salad. It set
up fine by doing it this way.




Mandarin Orange Mold
Makes 12 servings
Prep Time 15 minutes
Chill Time 4 hours

Ingredients:
1-3/4 cups boiling water
2 packages (4-serving size each) orange flavor gelatin
3 cups ice cubes
1 can (15-1/4 ounces) DOLE® Tropical Fruit Salad, drained
1 can (11 ounces) DOLE® Mandarin Oranges, drained

Directions:

Stir boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Add ice cubes. Stir until ice is melted and gelatin is thickened. Stir in fruit salad and mandarin oranges. Spoon into 6-cup mold.

Refrigerate 4 hours or until firm. Unmold.* Garnish as desired.

NOTE: *To unmold dip mold in warm water about 15 seconds. Gently pull gelatin from around edges with moist fingers. Place moistened serving plate on top of mold. Invert mold and plate. Holding mold and plate together, shake slightly to loosen. Gently remove mold.

Nutritional Information:
Nutrients per Serving

Calories: 60, Carbohydrate: 15 g, Protein: 1 g, Sodium: 20 mg

Dole®
© Dole Food Company, Inc.





Lemon Salad

Source of Recipe

JoAnna M. Lund

Recipe Introduction

Either one of these dishes will add eye-appeal to your meal.
Serves 8

List of Ingredients


o 2 (4-serving) pkgs JELL-O sugar-free lemon gelatin
o 2 cups boiling water
o 1 (8-ounce) can crushed pineapple, packed in fruit juice, drain and reserve juice
o 1 cup Cool Whip Free
o 4 marachino cherries, chopped
o 1 cup fat-free cottage cheese


Instructions

7. In a large bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Add enough water to reserved pineapple juice to make 1 1/2 cups liquid. Add to gelatin mixture. Mix well to combine. Stir in pineapple. Refrigerate until partially set. Gently fold Cool Whip Free, cherries, and cottage cheese. Evenly pour into an 8-by-8-inch dish. Refrigerate until firm, about 3 hours. Cut into 8 servings.


Final Comments

Each serving equals:

****************************************
*********************
44 Calories, 0gm Fat, 5gm Protein, 6gm Carbohydrate,
9mg Sodium, 13mg Calcium, 0gm Fiber
****************************************
*********************
DIABETIC: 1/2 Protein, 1/2 Starch

"Healthy Exchanges Food Newsletter February 2008, pg. 6."



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Z-Heart's Banana Salad serves 6 (2/3 cup)
From Strong Bones cookbook

1 (4 serv) pkg. Jello s/f instant banana pudding mix
2 recipes Jo's Evaporated Skim Milk (recipe below)
1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, undrained
1/2 cup Cool Whip Free
2 cups (2 medium) diced bananas
1/2 cup (1 oz) mini marshmallows

In a large bowl, combine dry pudding mix, JO's Evap. Skim milk and undrained pineapple. Mix well using a wire whisk. Blend in Cool whip Free. Add bananas and marshmallows. Mix gently to combine. Cover and refrig. for at least 30 min. Gently stir agin just before serving.

HINT: to prevent bananas from turning brown, mix with 1 tsp. lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 1 fruit, 1/3 skim milk, 1/4 slider, 15 opt calories

140 calories, 0 fat, 3g protein, 32g carbo, 274mg sodium, 101mg calcium, 1g fiber

Diabetic: 1 fruit, 1 starch/carbo


Jo's Evaporated Skim Milk
2 recipes

2/3 cup Carnation n/f dry milk powder
1 cup water

In a bowl, combine dry milk powder and water. Mix well. Makes 1 cup


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Banana Split Gelatin Salad serves 6
From Make A Joyful Table

1 (4 serv.) pkg. Jello s/f strawberry gelatin
3/4 cup boiling water
1 cup (one 8 oz can) crushed pineapple, packed in fruit juice, undrained
1 1/2 cups cold water (divided)
1 cup (1 med.) slice banana
2 cups sliced fresh strawberries
1 (4 serv.) pkg. Jello s/f instant banana cream pudding mix
2/3 cup Carnation n/f dry milk powder
1/2 cup Cool whip Free
2 tabl. (1/2 oz.) mini chocolate chips
3 maraschino cherries, halved

In a large bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in undrained pineapple and 1/2 cup cold water. Add banana and strawberries. Mix well to combine. Pour mixture into an 8 x 8 dish. Refrigerate until firm, about 3 hours. In a large bowl, combine dry pudding mix, dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. spread mixture evenly over set gelatin. Evenly sprinkle choco. chips over top. Garnish with maraschino cherry halves. Cover and refrig. for at least 30 min. Divide into 6 servings.

HINT: To prevent banana from turning brown, mix with 1 tsp. lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 1 fruit, 1/3 skim milk, 1/2 slider, 11 opt. calories

200 calories, 4g fat, 4g protein, 37g carbo, 310mg sodium, 111mg calcium, 2 g fiber

Diabetic: 1 1/2 starch/carbo, 1 fruit

Ann's notes: This salad/dessert was very good. I did make a note on the recipe to eat within 1 - 2 days. Probably all the fruit started to get watery.


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Five-Cup Salad serves 4 (2/3 cup)
From Healthy Exchanges Cookbook

1 cup (one 11 oz can) mandarin oranges, rinsed and drained
1 cup (one 8 oz can) pineapple chunks, packed in their own juice, drained
2 tabl. flaked coconut
1/2 cup (1 oz) mini marshmallows
3/4 cup plain f/f yogurt
sugar substitute to equal 4 tsp. sugar
1 tsp coconut extract

In a medium bowl, comgine orange sections, pineapple chunks, coconut and marshmallows. In a small bowl, comgine yogurt, sugar substitute and coconut extract. Add to orange mixture. Mix gently to combine. Cover and refrig. for at least 2 hours.

Each serving equals:
HE: 1 Fr, 1/4 SM, 1/4 Sl, 2 OC

128 calories, 1g fat, 3g protein, 27g carbo, 49mg sodium, 1g fiber

Diabetic: 2 Fr








Lemon Fluff Salad serves 6 (2/3 cup)
From Healthy Exchanges Cookbook

1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1 (4 serv) pkg. Jello s/f lemon gelatin
2/3 Carnation n/f dry milk powder
1 1/4 cup water
2 cups (one 16 oz can) fruit cocktail, packed in juice, drained (reserve liquid)
3/4 cup Cool whip Lite
1/2 cup (1 oz) mini marshmallows

In a medium bowl, combine dry pudding mxi, dry gelatin and dry milk powder. Add water and reserved fruit cocktail liquid to dry pudding mixture. Mix well using a wire whisk. blend in Cool Whip Lite, fruit cocktail and mini marshmallows. Cover and refrig. for at least 30 min.

Each serving equals:
HE: 2/3 Fr, 1/3 SM, 1/2 SL, 6 OC

120 calories, 1g fat, 4g protein, 24g carbo, 296mg sodium, 0 fiber

Diabetic: 1 Fr, 1/2 St

Ann's note: This was very good but more like a custard. I also used lemon pudding instead of vanilla.



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This is one I personnally like. I did fine the top layer very sweet and made the following note to myself. 'Next time try using 1/2 pkg. of jello with pudding mix or 1/2 pkg. of pudding mix with a full box of jello.

Pineapple Orange Salad Serves 8

2 (4 serv) pkg Jello s/f orange gelatin (divided)
3/4 cup boiling water
2 cups Diet Mt Dew (divided)
1 (8 oz) can crushed pineapple, packed in fruit juice undrained
1 (11 oz) can mandarin oranges, rinsed and drained
1 (4 serv) pkg Jello s/f Instant vanilla pudding mix
2/3 cup Carnation Nonfat dry milk powder
3/4 cup Cook Whip Free

In a large bowl, combine 1 pkg dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in 1 cup Diet Mt. Dew and undrained pineaple. Add mandarin oranges. Mix well to combine. Pour mixture into an 8 x 8 dish. Refrig. until set, about 3 hours. In a med. bowl, combine dry pudding mix, remaining pkg dry gelatin and dry milk powder. Add remaining 1 cup Diet Mt. Dew. Mix well using a wire whisk. Blend in Cool Whip Free. spread mixture evenly over set gelatin mixture. Refrig. for at least 15 min. cut into 8 servings

Each Serving equals:
HE 1/2 fruit, 1/4 f/f milk/ 1/4 slider/ 9 opt calories

84 cal. 0 fat, 4g protein, 17g carbo, 262mg sodium, 77mg calcium, 0 fiber

Diabetic Exch. 1/2 fruit 1/2 starch/carbo



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Apple Gelatin Salad serves 8
From Grandma's Comfort Food Made Healthy

3 cups unsweetened apple juice (divided)
1 cup water
2 (4 serv) pkgs Jello s/f lemon gelatin
1 cup (2 small) cored, unpeeled, and chopped Red Delicious apples
1/4 cup (1 oz) chopped pecans
1 cup chopped celery

In a medium saucepan, bring 2 cups apple juice and water to a boil. Remove from heat. Add dry gelatin. Mix to dissolve gelatin. Stir in remaining 1 cup apple juice. Add apples, pecans, and celery. Mix well to combine. Pour Mixture into an 8 x 8 dish. Refrig. until firm, about 3 hours. Cut into 8 servings.

HINT: Good topped with 1 tsp. f/f mayo but don't forget to count the extra calories

Each Serving equals:
HE 1 fruit, 1/2 fat, 1/2 vegetable, 10 optional calories

91 cal, 3g fat, 1g protein, 15g carbo, 71mg sodium, 17mg calcium, 1g fiber

Diabetic: 1 fruit, 1/2 fat, 1/2 veg

Ann's Notes This is an excellent salad. I probably use fuji or granny smith apples.



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Taffy Apple Salad

Serves 8

1 cup crushed pineapple, packed in its own juice, drained
4 small apples, chopped
2 oz walnuts
1 (4 serving) pkg sugar free cook and serve vanilla pudding
1 (4 serving) pkg sugar free Hawaiian pineapple gelatin
1 cup water
1 Tablespoon white or apple cider vinegar
1 1/2 cups reduced calorie whipped topping (8 calories per Tablespoon)

In a small saucepan combine pudding mix, gelatin, water and vinegar. Bring to a boil stirring constantly. Remove from heat and refrigerate until cool. Combine chopped apples, pineapple and walnuts. Stir in cooled pudding mixture. Gently fold in whipped topping. Chill until ready to serve.

Each serving equals: 3/4 Fruit, 1/2 Fat, 1/4 Protein, 41 optional calories.

Healthy Exchanges Newsletter, Vol 1, Issue 2, February 1992
Joanna M Lund







Candy Bar Apple Salad

3 cups chopped apples (the recipe calls for red delicious, I use granny smith, but you can use your favorite apple)
1/2 cup miniature marshmallows
1/4 cup chopped dry roasted peanuts
2 T. Heath or Skor toffee bits (found near the chocolate chips in the supermarket)
2 T. mini chocolate chips
1 recipe JO's delightful whipped topping (recipe for this topping follows this recipe)

In a large bowl, combine apples, marshmallows, peanuts, toffee bits, and chocolate chips. Add JO's delightful whipped topping and stir gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again before serving. Serves 8 (1/2 cup each).

HE 3/4 fruit, 1/4 skim milk, 1/4 fat, 1/2 slider, 10 optional calories
Diabetic exchanges 1 fruit, 1/2 fat, 1/2 starch
107 calories, 3 gm fat, 3 gm protein, 19 gm carbs, 1 gm fiber, 84 gm calcium, and 40 mg sodium

JO's delightful whipped topping

3/4 cup plain fat-free yogurt
1/3 cup nonfat dry milk powder
1 tsp. vanilla extract
sugar substitute to equal 1/4 cup sugar (I use Splenda or Nutrasweet)
1 cup Cool Whip Free

September Newsletter 1994








Heavenly Butterscotch Isle Apple Salad
JoAnna M. Lund

If you've ever taken a glass-bottomed boat trip around California's Catalina Island, you know what a little peice of heaven that can be! Here's a lovely and cool salad combo that would be just the ticket as part of a summer luncheon overlooking the Pacific Ocean.
Serves 6

1 (4-serving) package JELL-O sugar-free instant butterscotch pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/4 cup water
3/4 cup Cool Whip Free
1 teaspoon coconut extract
2 cups (4 small) cored, unpeeled, and diced Red Delicious apples
2 tablespoons flaked coconut

In a large bowl, combine dry pudding mix, dry milk powder, undrained pineapple, and water. Mix well using a wire whisk. Blend in Cool Whip Free and coconut extract. Add apples. Mix well to combine. Evenly spoon mixture into 6 salad dishes. Sprinkle 1 teaspoon coconut evenly over top of each. Refrigerate for at least 15 minutes.

Each Serving Equals:
HE: 1 Fruit, 1/3 Skim Milk, 1/4 Slider, 17 Optional Calories
****************************************
******************
108 Calories, 0gm Fat, 3gm Protein,
24gm Carbohydrate, 277mg Sodium,
101mg Calcium, 1gm Fiber
****************************************
******************
DIABETIC: 1 Fruit, 1/2 Starch

"Cooking Healthy Across America pg. 197 or Healthy Exchanges Food Newsletter, October



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Bing Cherry-Coke Salad

A pleasant way to enjoy the flavor of Bing cherries.

Serves 6

1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1 (4-serving) package JELL-O sugar-free cherry gelatin
1 (4-serving) package JELL-O sugar-free lemon gelatin
1 (12-ounce) can Diet Coke
2 cups bing cherries, pitted and sliced

In a medium saucepan, heat undrained pineapple to boiling. Remove from heat. Add dry cherry and lemon gelatins, mixing well to dissolve. Stir in Diet Coke and bind cherries. Pout mixture into an 8-by-8-inch dish. Refrigerate until ser, about 3 hours. Cut into 6 pieces.

Each serving equals:
HE: 1 fruit, 11 Optional Calories
**********
68 Calories, 0 Fat, 3 gm Protein, 15 gm Carbohydrate, 80 mg Sodium, 17 mg Calcium, 1 gm Fiber
**********
DIABETIC: 1 Fruit

Best of Healthy Exchanges Food Newsletter Cookbook
Joanna M. Lund
Pg. 39/41








MOUNTAIN DEW SALAD
Recipe Introduction
Bonnie Witt, Topeka, KS, wrote that she's noticed I'm a fan of Diet Mountain Dew and wanted me to "reform" her all-time favorite fruit salad featuring regular "Dew". All I can say, is that if you're not a fan of Diet Dew yet, you will be after one bite of this! Joanna
Serves 8

List of Ingredients

3 (4-serving) packages JELL-O sugar-free lemon gelatin*
1 1/2 cups boiling water
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
2 cups Diet Mountain Dew*
2 cups (2 medium) sliced bananas
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup Cool Whip Free

Instructions
In a large bowl, combine 2 packages dry gelatin and boiling water. Mix well to dissolve gelatin. Stir in undrained pineapple and 1 cup Diet Mountain Dew. Add bananas. Mix gently to combine. Pour mixture into a 8-by-8-inch dish. Refrigerate until firm, about 3 hours. In a medium bowl, combine dry pudding mix, remaining package dry gelatin, and dry milk powder. Add remaining cup Diet Mountain Dew. Mix well using a wire whisk. Fold in Cool Whip Free. Spread topping mixture evenly over set salad. Refrigerate for at least 15 minutes. Cut into 8 servings.

Each serving equals:
HE: 3/4 Fruit, 1/4 Skim Milk, 1/2 Slider, 3 Optional Calories

112 Calories, 0gm Fat, 4gm Protein, 24gm Carbohyrdate, 182mg Sodium, 76mg Calcium, 1gm Fiber

DIABETIC: 1 Fruit, 1/2 Starch

Healthy Exchanges Food Newsletter, January 1999, pg. 4



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Orange-Pecan Tapioca Salad

Do the men you know love tapioca as much as Cliff does? I think it's such a popular food because of those cozy memories it brings back, of meals with the family gathered around, and afternoons at Grandma's. This is a special mix of tastes I stirred up to please my "truck-drivin' man"--and it really did!

Serves 6 (1/2 cup)

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
3 tablespoons Quick Cooking Minute Tapioca
2 cups skim milk
1 (4-serving) package JELL-O sugar-free orange gelatin
3/4 cup Cool Whip Lite
1 cup (one 11-ounce can) mandarin oranges, rinsed and drained
3 tablespoons (3/4 ounce) chopped pecans

In a large saucepan, combine dry pudding mix, tapioca, skim milk, and dry gelatin. Mix well using a wire whisk. Let set 5 minutes. Cook over medium heat, stirring constantly until mixture thickens and starts to boil. Remove from heat. Pour mixture into a large bowl and place bowl on wire rack. Cook 30 minutes. Add Cool Whip Lite, mandarin oranges, and pecans. Mix gently to combine. Cover and refrigerate at least 15 minutes or until ready to serve. Gently stir again just before serving.

Each serving equals:
HE: 1/2 Fat, 1/3 Skim Milk, 1/3 Fruit, 1/2 Slider, 2 Optional Calories
**********
119 Calories, 3 gm Fat, 4 gm Protein, 19 gm Carbohydrate, 157 mg Sodium, 0 gm Fiber
**********
DIABETIC: 1 Starch,, 1/2 Fat

Cooking Healthy with a Man in Mind
Joanna M Lund






Pistachio Crème Fruit Salad

Sometimes I believe in going back to basics when preparing food for the men in my life. In this case, I mixed up a fun-flavor pudding with man-pleasing pineapple, then added bananas and marshmallows to boot the playful quotient. men are like kids in a candy store when they see those marshmallows peeping out!

Serves 6 (2/3 cup)

1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
1/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Yoplait plain fat-free yogurt
cup (one -ounce can) crushed pineapple, packed in fruit juice, undrained
3/4 cup Cool Whip Lite
1/2 cup (1 ounce) miniature marshmallows
1 cup (1 medium) diced banana

In a large bowl, combine dry pudding mix and dry milk powder. Add yogurt and undrained pineapple. Mix gently to combine. Stir in Cool Whip Lite. Add marshmallows and bananas. Mix gently to combine. Cover and refrigerate at least 15 minutes. Gently stir again just before serving.

Each serving equals:
HE: 2/3 Fruit, 1/3 Skim Milk, 1/2 Slider, 5 Optional Calories
**********
125 Calories, 1 gm Fat, 3 gm Protein, 26 gm Carbohydrate, 28 mg Sodium, 1 gm Fiber
**********
DIABETIC: 1 Fruit, 1/2 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 134








Basic Waldorf Salad

I haven't met a man yet who doesn't love Waldorf Salad. Their moms used to bring it out only on special occasions, so they equate it with times to celebrate. This version will surely get cheers!

Serves 4 (2/3 cup)

1/2 cup Kraft fat-free mayonnaise
1 teaspoon lemon juice
Sugar substitute to equal 2 teaspoons sugar
2 cups (4 small) cored, unpeeled, chopped Red Delicious apples
1/2 cup chopped celery
1/2 cup (1 ounce) miniature marshmallows
1/4 cup (1 ounce) chopped walnuts

In a medium bowl, combine mayonnaise, lemon juice, and sugar substitute. Add apples, celery, marshmallows, and walnuts. Mix gently to combine. Cove and refrigerate at least 30 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1 Fruit, 1/2 Fat, 1/4 Vegetable, 1/4 Protein, 1/4 Slider, 12 Optional Calories
**********
116 Calories, 4 gm Fat, 1 gm Protein, 19 gm Carbohydrate, 227 mg Sodium, 1 gm Fiber
**********
DIABETIC: 1 Fruit, 1/2 Fat, 1/2 Starch

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 127



Ann in San Diego


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Decadent "Candy Bar" Salad

Can a recipe be called "too good," I wonder? This sweet concoction would make a satisfying dessert, and the mix of goodies that are blended together in its creaminess may remind you of German chocolate cake topping. It's okay to run a little wild occasionally and enjoy these luscious flavors, especially when they're combined in a healthy salad.

Serve 6 (3/4 cup)

1 (4-serving) package JELL-O sugar-free instant butterscotch pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/2 cups water
1 teaspoon coconut extract
3//4 cup Yoplait plain fat-free yogurt
1/2 cup Cool Whip Lite
12 (2 1/2-inch) chocolate-flavored graham crackers, coarsely crushed
2 tablespoons (1/2 ounce) chopped pecans
2 tablespoons flaked coconut

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in coconut extract, yogurt, and Cool Whip Lite. Add graham cracker crumbs, pecans, and coconut. Mix gently to combine. Cover and refrigerate at least 15 minutes. Gently stir again just before serving.

Each serving equals:
HE: 2/3 Bread, 1/2 Skim Milk, 1/3 Fat, 1/4 Slider 15 Optional Calories
**********
148 Calories, 4 gm Fat, 5 gm Protein, 23 gm Carbohydrate, 383 mg Sodium, 0 gm Fiber
**********
DIABETIC: 1 Starch, 1/2 Skim Milk, 1/2 Fat

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 139


Ann in San Diego


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