SUGAR FREE ARCHIVES
PAGE 2
FOR WEEK OF JANUARY 23, 2000
Potato Boats
4 small baking potatoes
3 ounces reduced-calorie soft-style cream cheese
1 Tbl. skim milk (to 2)
1/8 teas. pepper
2 Tbls. green onion -- chopped or 2 Tbls. minced onion (optional)
Bake potatoes in a 375F oven about 45 minutes or till tender.
Cool slightly.
Cut potatoes in half lengthwise. Gently scoop out each potato half, leaving a thin shell.
In a small mixer bowl combine potato pulp, cream cheese, 1 Tbsp., milk and pepper.
Beat till smooth, adding more milk, if necessary.
Stir in onions, if desired.
Spoon potato mixture into potato shells.
Place on a baking sheet.
Bake in a 375F oven for 15 to 18 minutes, or till heated through.
Food Exchanges:
1 1/2 Starch/Bread, 1/2 Vegetable Exchange
FOR WEEK OF JANUARY 16, 2000
Blueberry Syrup
1 cup blueberries
1/2 cup apple juice
1-1/2 teaspoons cornstarch
2 or 3 packets Equal® sweetener or 3/4 to 1 teaspoon Equal® for Recipes
1/2 teaspoon finely shredded lemon peel
1 tablespoon lemon juice
1 tablespoon margarine or butter
In a blender container or food processor bowl combine berries and apple juice, blend or process till pureed.
Transfer to saucepan, stir in cornstarch.
Cook and stir till thickened and bubbly.
Cook and stir for 2 minutes more.
Remove from heat.
Stir in Equal® sweetener, lemon peel, lemon juice and margarine.
Serve over pancakes, waffles or French toast.
Makes 1 cup (16 one-tablespoon servings).
Nutrition information per serving:
Calories: 17, Protein: 0 g, Carbohydrates: 3 g, Fat: 1 g, Cholesterol: 0 mg, Sodium: 9 mg
Food Exchanges: Free Food
THIS IS ALSO A LOW FAT RECIPE.
FOR WEEK OF JANUARY 9, 2000
Fresh Greens with Hot Bacon Dressing
3 cups torn spinach leaves
3 cups torn romaine lettuce
2 small tomatoes, cut into wedges
1 cup sliced mushrooms
1 medium carrot, shredded
1 slice bacon, cut into small pieces
3 tablespoons red wine vinegar
1 tablespoon water
1/4 teaspoon dried tarragon, crushed
1/8 teaspoon coarsely ground pepper
1/4 teaspoon Equal® for Recipes or 1 packet Equal® sweetener or 2 teaspoons Equal® Spoonful™
Combine spinach, romaine, tomatoes, mushrooms and carrot in large bowl; set aside.
Cook bacon in skillet until crisp.
Carefully stir in vinegar, water, tarragon and pepper. Heat to boiling; remove from heat.
Stir in Equal®.
Add spinach mixture to skillet. Toss 30 to 60 seconds or just until greens are wilted.
Transfer to serving bowl.
Serve immediately.
Makes 4 to 6 servings.
Nutrition information per serving (1-1/3 cup):
51 cal., 3 g pro., 9 g carbo, 1 g fat, 1 mg chol., 74 mg sodium
Food Exchanges: 1-1/2 Vegetable
43% calorie reduction from traditional recipe
(THIS IS ALSO A LOW FAT)
FOR WEEK OF JANUARY 2, 2000
Chunky Spiced Applesauce
3-1/2 pounds tart cooking apples (about 8 large), peeled and chopped
1/2 cup water
7-1/4 teaspoons Equal® for Recipes or 24 packets Equal® sweetener or 1 cup Equal® Spoonful™
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 to 2 dashes salt
Combine apples and water in large saucepan; heat to boiling.
Reduce heat and simmer, covered, until apples are tender, 20 to 25 minutes.
Mash apples coarsely with fork; stir in Equal®, cinnamon, nutmeg and salt.
Serve warm, or refrigerate and serve chilled.
Makes 10 servings.
NOTE: Amount of Equal® may vary depending on the tartness of the apples.
Nutrition information per serving (1/2 cup):
104 cal., 0 g pro., 27 g carbo., 1 g fat, 0 mg chol., 14 mg sodium
Food Exchanges:
1-1/2 Fruit
40% calorie reduction from traditional recipe
(THIS IS ALSO A LOW FAT RECIPE)
FOR WEEK OF DECEMBER 5,1999
Rice Pudding
2 cups water
1 cinnamon stick, broken into pieces
1 cup white rice
4 cups skim milk
1/4 teaspoon salt
7-1/4 teaspoons Equal® for Recipes or 24 packets Equal® sweetener or 1 cup Equal® Spoonful™
3 egg yolks
2 egg whites
1 teaspoon vanilla
1/4 cup raisins
Ground cinnamon and nutmeg
Heat water and cinnamon stick to boiling in large saucepan. Stir in rice. Reduce heat and simmer, covered, until rice is tender and water is absorbed, 20 to 25 minutes.
Discard cinnamon stick pieces.
Stir in milk and salt, heat to boiling.
Reduce heat and simmer, covered, until mixture starts to thicken, about 15 to 20 minutes, stirring frequently.
(Milk will not be absorbed and pudding will thicken when it cools.)
Remove from heat and cool 1 to 2 minutes, stir in Equal®.
Beat egg yolks, egg whites and vanilla in small bowl until blended.
Stir about 1/2 cup rice mixture into egg mixture, stir back into saucepan.
Cook over low heat, stirring constantly, 1 to 2 minutes.
Stir in raisins.
Spoon pudding into serving bowl, sprinkle with cinnamon and nutmeg.
Serve warm
Makes 6 servings
FOR WEEK OF NOVEMBER 28,1999
DIABETIC CHOCOLATE CHIP COOKIES
¼ c. margarine, softened
1 ½ tsp. vanilla
1 c. + 2 tbsp. flour
2 tsp. baking powder
½ c. semi-sweet chocolate chips
¼ c. chopped nuts
4 tsp. liquid sweetener
1 egg
½ tsp. salt
¼ tsp. soda
Combine first 4 ingredients in small mixer bowl. Beat at high speed for 1 to 2 minutes or until light and fluffy.
Add next 4 ingredients with ½ cup water.
Blend at low speed until well combined. Stir in chocolate chips and nuts.
Dough will be soft.
Drop on ungreased cookie sheet. Bake at 425 degrees for 10 to 12 minutes.
FOR WEEK OF NOVEMBER 7,1999
Pumpkin Bread
1/4 cup margarine, softened
10-3/4 teaspoons Equal® for Recipes or 36 packets Equal® sweetener or 1-1/2 cups Equal® Spoonful™
1 egg
2 egg whites
1/2 - 3/4 teaspoon orange extract
1 cup canned pumpkin
1-1/4 cups all-purpose flour
2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1-1/2 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/2 cup raisins
1/3 cup chopped pecans
3 tablespoons apricot fruit spread
Beat margarine and Equal® until blended in mixer bowl; beat in egg, egg whites, orange extract, and pumpkin.
Mix in combined flour, baking powder, baking soda, salt, and spices; mix in chopped raisins and chopped pecans.
Spread batter evenly in greased loaf pan, 8-1/2 x 4-1/2 x 2-1/2 inches.
Bake bread in preheated 350°F oven until browned and toothpick inserted in center comes out clean, 50 to 60 minutes.
Cool bread in pan 5 minutes; remove from pan and cool on wire rack.
Heat fruit spread until melted in small saucepan; brush on bread.
Makes 1 loaf (about 16 slices)
Nutrition information per serving:
125 cal., 2 g pro., 18 g carbo., 5 g fat, 13 mg chol., 233 mg sodium
Food Exchanges: 1 Bread, 1 Fat
46% calorie reduction from traditional recipe
FOR WEEK OF OCTOBER 24,1999
Autumn Pumpkin Bread
1/4 cup margarine, softened
10-3/4 teaspoons Equal® for Recipes or 36 packets Equal® sweetener or
1-1/2 cups Equal® Spoonful™
1 egg
2 egg whites
1/2 - 3/4 teaspoon orange extract
1 cup canned pumpkin
1-1/4 cups all-purpose flour
2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1-1/2 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/2 cup raisins
1/3 cup chopped pecans
3 tablespoons apricot fruit spread
Pecan halves or chopped pecans (optional)
Beat margarine and Equal® until blended in mixer bowl; beat in egg, egg whites, orange extract, and pumpkin.
Mix in combined flour, baking powder, baking soda, salt, and spices; mix in chopped raisins and chopped pecans.
Spread batter evenly in greased loaf pan,
8-1/2 x 4-1/2 x 2-1/2 inches.
Bake bread in preheated 350°F oven until browned and toothpick inserted in center comes out clean, 50 to 60 minutes.
Cool bread in pan 5 minutes; remove from pan and cool on wire rack.
Heat fruit spread until melted in small saucepan; brush on bread and garnish with pecans.
Makes 1 loaf (about 16 slices)
Nutrition information per serving:
125 cal., 2 g pro., 18 g carbo., 5 g fat, 13 mg chol., 233 mg sodium
Food Exchanges: 1 Bread, 1 Fat
46% calorie reduction from traditional recipe
FOR WEEK OF OCTOBER 17,1999
Baked Stuffed Apples
4 small apples
1 teas. butter or margarine
2 teas. Equal® Spoonful™
1/3 teas. cinnamon
1/2 teas. lemon juice
2 Tbsp. finely chopped dates
Remove apple cores, leaving 1/2- inch at bottom of each apple.
Prick skins with fork; set aside.
In a small shallow microwaveable casserole, melt margarine.
Stir in Equal, cinnamon, lemon juice and dates.
Spoon date mixture into apple centers; place apples in casserole.
Microwave, covered, at High (100%) for 4 to 6 minutes or until apples are tender.
Let stand a few minutes and spoon liquid back into apples before serving.
Makes 4 servings.
Per stuffed apple:
90 calories, 0.4 g protein, 1/3 g fat, 21.4 g carbohydrate.
FOR WEEK OF OCTOBER 10,1999
~~~ESPECIALLY FOR EMILY~~~
Fudgey Brownies
6 tablespoons margarine
4 ounces unsweetened chocolate
1/3 cup skim milk
1/3 cup apricot preserves with NutraSweet® brand sweetener or apricot spreadable fruit
1 egg yolk
1 teaspoon vanilla
1/2 cup all-purpose flour
10-3/4 teaspoons Equal® for Recipes or 36 packets Equal® sweetener or 1-1/2 cups Equal® Spoonful™
1/2 teaspoon baking powder
1/8 teaspoon salt
3 egg whites
1/8 teaspoon cream of tartar
1/3 cup coarsely chopped walnuts (optional)
Heat margarine, chocolate, milk and apricot preserves in small saucepan, whisking frequently, until chocolate is almost melted. Remove from heat; whisk until chocolate is melted. Whisk in egg yolk and vanilla; mix in combined flour, Equal®, baking powder, and salt until smooth.
Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites. Pour batter into greased 8-inch square baking pan. Fold in walnuts, if desired.
Bake in preheated 350° F oven until brownies are firm to touch and toothpick comes out clean, 18 to 20 minutes (do not overbake). Cool on wire rack. Serve warm or at room temperature.
Makes 16 servings
Nutritional information per serving:
99 cal., 2 g pro., 9 g carbo., 7 g fat, 13 mg chol., 80 mg sodium
Food Exchanges:
1/2 bread, 1 fat
55% calorie reduction from traditional recipe
FOR WEEK OF OCTOBER 3,1999
Cinnamon Bread Pudding
2 cups skim milk
4 tablespoons margarine, cut into pieces
1 egg
2 egg whites
3-1/2 teaspoons Equal® for Recipes or 12 packets Equal® sweetener
1-1/2 teaspoons ground cinnamon
1/8 teaspoon ground cloves
3 dashes ground mace
1/4 teaspoon salt
6 cups cubed day-old French or Italian bread (3/4 inch)
Heat milk and margarine to simmering in medium saucepan; remove from heat and stir until margarine is melted.
Cool 10 minutes.
Beat egg and egg whites in large bowl until foamy; mix in Equal® for Recipes ,spices, and salt.
Mix milk mixture into egg mixture; mix in bread.
Spoon mixture into ungreased 1-1/2 quart casserole. Place casserole in roasting pan on oven rack; add 1 inch hot water.
Bake, uncovered, in preheated 350-degree oven until pudding is set and sharp knife inserted halfway between center and edge comes out clean, 40 to 45 minutes.
Makes 8 servings.
Nutrition information per serving:
Calories: 179, Protein: 7 g, Carbohydrates: 21 g, Fat: 8 g, Cholesterol: 28 mg, Sodium: 373 mg
Food Exchanges:
1/2 Milk, 1 Bread, 1-1/2 Fat
26% calorie reduction from traditional recipe
FOR WEEK OF SEPTEMBER 26,1999
APPLE PIE
Pastry for double crust 9-inch pie
3 tablespoons cornstarch
7-1/4 teaspoons Equal® for Recipes or 24 packets Equal® sweetener or 1 cup Equal® Spoonful™
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups sliced, cored, peeled Granny Smith or other baking apples (about 8 medium)
Roll half the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease pastry into pan.
Combine cornstarch, Equal®, cinnamon, nutmeg and salt; sprinkle over apples in large bowl and toss.
Arrange apple mixture in pie crust.
Roll remaining pastry into circle large enough to fit top of pie.
Cut out hearts, leaves or some kind of design from pastry with cookie cutters.
Place remaining pastry on pie; seal edges, trim and flute.
Moisten the cut outs with a little water on your finger and press heart cut-outs on pastry.
Bake in preheated 425ºF oven until pastry is golden and apples are tender, 40 to 50 minutes.
Cool on wire rack.
Makes 8 servings.
Nutrition information per serving: 246 cal., 2 g pro., 40 g carbo., 10 g fat, 10 mg chol., 193 mg sodium
Food Exchanges: 1 Fruit, 1-1/2 Bread, 2 Fat
31% calorie reduction from traditional recipe
FOR WEEK OF SEPTEMBER 19,1999
Chili Rellenos With Sweet Pepper And Onion Sauce
1/2 cup sliced celery
1 cup fresh or frozen, thawed whole kernel corn
1 clove garlic, minced
1 tablespoon vegetable oil
2 cups shredded cooked chicken breast (about 12 ounces)
1/2 cup (2 ounces) shredded reduced fat
Monterey Jack cheese
Salt
Black Pepper
8 small poblano or green peppers (about 2 ounces each)
Vegetable cooking spray
Sweet Pepper and Onion Sauce (recipe follows)
Sauté celery, corn and garlic in oil in medium skillet 3 to 5 minutes. Stir in chicken and cook 2 to 3 minutes; remove from heat and stir in cheese. Season to taste with salt and pepper.
Cut stems from tops of peppers; cut out seeds, leaving peppers whole. Fill peppers with chicken mixture. Spray large skillet with cooking spray; heat until hot. Cook peppers on medium heat until dark brown on all sides; reduce heat to low and cook, covered, until peppers are tender, about 5 minutes.
Serve peppers with Sweet Pepper and Onion Sauce.
Makes 4 servings.
Sweet Pepper And Onion Sauce
1 cup thinly sliced red peppers
1 cup thinly sliced yellow peppers
1 cup thinly sliced black or green peppers
1 cup thinly sliced onion
2 small cloves garlic, minced
2 teaspoons olive or vegetable oil
2 tablespoons dark raisins
1/2 teaspoon chili powder
1-1/2 cups chicken broth
2 teaspoons cornstarch
2 tablespoons cold water
1 to 2 teaspoons white distilled vinegar
Salt
Black Pepper
2 to 3 tablespoons Equal® Spoonful™
Sauté peppers, onion and garlic in oil in large skillet until tender.
Stir in raisins and chili powder; cook 1 minute.
Stir in chicken broth; heat to boiling.
Mix cornstarch and cold water; stir into boiling mixture.
Cook over medium heat until thickened; season to taste with vinegar, salt and pepper.
Remove from heat and cool 2 to 3 minutes; stir in Equal® Spoonful™.
Makes about 1-1/4 cups.
Serving Size:
2 small stuffed peppers with 5 tablespoons of sauce.
Nutrition information per serving:
370 cal., 36 g pro., 32 g carbo., 12 g fat, 80 mg chol., 898 mg sodium
Food Exchanges:
3-1/2 Lean Meat, 1-1/2 Starch, 2 Vegetable
FOR WEEK OF SEPTEMBER 12,1999
CHOCOLATE CHIP COOKIES
1/4 c margarine
1 T granulated fructose (I use the DiabetiSweet)
1 egg
3 T water
1 t. vanilla extract
3/4 c flour
1/4 t baking soda
1/4 t salt
1/2 c small semisweet chocolate chips (or the carbo chips work too)
Cream together margarine and fructose; beat in egg, water and vanilla.
Combine flour, baking soda and salt in sifter.
Sift dry ingredients into creamed mixture, stirring to blend thoroughly. Stir in chocolate chips.
Drop by teaspoonfuls onto lightly greased cookie sheet, 2 in. apart.
Bake at 375 degrees for 8 to 10 minutes.
Yield: 30 cookies
Exchange 1 cookie: 1/2 fruit, 1/2 fat
Calories 1 cookie: 41
FOR WEEK OF SEPTEMBER 5,1999
SUGARFREE FUDGE
1 14 1/2 oz. evaporated milk
3 tbsp. Cocoa
1/4 c. oleo
Liquid Sweetner to equal 1/2 c. sugar
1/4 tsp. Salt
1 tsp. Vanilla
2 1/2 c. graham cracker crumbs
1/4 c. nuts
Combine milk and cocoa in saucepan. Beat well. Add oleo, sweetner, salt. Bring to boil. Remove from heat. Stir in remaining ingredients except 1/4 cup graham crackers. Cool about 15 minutes. Divide mixture into 32 balls. Roll in remaining cracker crumbs and chill.
FOR WEEK OF AUGUST 29,1999
Creamy Carrot-Potato Boats
Recipe By : BH&G Diabetic Cookbook
Serving Size : 8
Categories : Diabetic Amount Measure Ingredient --
Preparation Method --------------------------------
4 small baking potatoes
8 oz. can sliced or diced carrots -- drained
4 ounces reduced-calorie soft-style cream cheese
1 tablespoon skim milk (to 2)
1/8 teaspoon pepper
2 tablespoons green onion -- chopped
Bake potatoes in a 375F oven about 45 minutes or till tender.
Cool slightly.
Cut potatoes in half lengthwise. Gently scoop out each potato half, leaving a thin shell.
In a small mixer bowl combine potato pulp, carrots, cream cheese, 1 tbsp. milk and pepper.
Beat till smooth, adding more milk, if necessary.
Stir in green onions.
Spoon potato mixture into potato shells. Place on a baking sheet.
Bake in a 375F oven for 15 to 18 minutes or till heated through.
Exchanges:
1 1/2 Starch/Bread 1/2 Vegetable
FOR WEEK OF AUGUST 22,1999
Sweet Potato Pie
Pastry for 9-inch pie
2 cups mashed cooked sweet potatoes (about 2 pounds)
1 can (12 ounces) evaporated skim milk
2 eggs, lightly beaten
7-1/4 teaspoons Equal® for Recipes or 24 packets Equal® sweetener or 1 cup Equal® Spoonful™
1 tablespoon margarine, softened
1 tablespoon all-purpose flour
1-1/2 teaspoons vanilla
1-1/2 to 2 teaspoons ground cinnamon
3/4 teaspoon ground nutmeg
1/2 teaspoon salt
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease into pan; trim and flute edge. Blend remaining ingredients in large bowl until smooth. Pour into pastry shell.
Bake in preheated 425°F oven 20 minutes; reduce heat to 350°F and bake until filling is set and sharp knife inserted near center comes out clean, 30 to 35 minutes. Cool completely on wire rack; refrigerate until serving time.
Makes 8 servings.
Nutrition information per serving:
264 cal., 8 g pro., 37 g carbo., 9 g fat, 55 mg chol., 361 mg sodium
Food Exchanges: 1 Vegetable, 2 Bread, 2 Fat
41% calorie reduction from traditional recipe
FOR WEEK OF AUGUST 15,1999
Grandma's Noodle Kugel
1/4 cup margarine, softened
3 eggs
1-1/2 cups reduced-fat cottage cheese
1 cup reduced-fat sour cream
1 can (20 ounces) crushed pineapple in juice, drained
1/2 cup dark raisins
5-1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™
1/2 teaspoon ground cinnamon
1 package (12 ounces) cholesterol-free wide noodles, cooked & drained
Mix margarine and eggs in large bowl until smooth; blend in cottage cheese, sour cream, pineapple, raisins, and Equal® and cinnamon. Mix in noodles.
Spoon mixture evenly into lightly greased 13x9x2-inch baking dish. Bake kugel, uncovered, in preheated 325°F oven until heated through, 45 to 55 minutes. Cut into squares. Makes 12 servings.
Nutrition information per serving:
261 cal., 10 g pro., 31 g carbo., 8 g fat, 62 mg chol., 200 mg sodium
Food Exchanges: 1 Milk, 1/2 Fruit, 1 Bread, 1-1/2 Fat
22% calorie reduction from traditional recipe
FOR WEEK OF AUGUST 8,1999
* Tropical Fruit Cup *
* Exported from MasterCook *
Recipe By : BH&G Diabetic Cookbook
Preparation Method -------- ------------
8 ounces pineapple chunks in juice
1 large orange, peeled, sliced -- quartered
1 cup seedless red or green grapes
3 ounces reduced-calorie cream cheese OR Neufchatel cheese -- softened
ground nutmeg or cinnamon
Drain pineapple, reserving 3 tablespoons of juice. Combine pineapple, orange, and grapes. Cover and chill.
Meanwhile, mix cream cheese and reserved juice till smooth. Cover and chill.
To serve, divide fruit mixture among 4 dessert dishes. Top each serving with one-fourth of the cream cheese mixture.
Sprinkle with nutmeg or cinnamon.
Serving Size : 4
1/2 Lean Meat Exchange; 1 Fruit Exchange; 1 Fat Exchange
FOR WEEK OF AUGUST 1,1999
Date Cake Squares
1-1/4 cups water
1 cup chopped dates
3/4 cup chopped pitted prunes
1/2 cup dark raisins
8 tablespoons margarine, cut into pieces
2 eggs
1 teaspoon vanilla
1 cup all-purpose flour
5-1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1/4cup chopped walnuts
Combine water, dates, prunes, and raisins in medium saucepan; heat to boiling. Reduce heat and simmer, uncovered, until fruit is tender and water is absorbed, about 10 minutes. Remove from heat and add margarine, stirring until melted; cool to room temperature.
Mix eggs and vanilla into fruit mixture; mix in combined flour, Equal®, baking soda, cinnamon, nutmeg and salt. Spread batter evenly in greased 11x7x2-inch baking dish; sprinkle with walnuts.
Bake in preheated 350ºF oven until cake springs back when touched lightly, 30 to 35 minutes. Cool on wire rack; cut into squares.
Makes 2 dozen squares.
Nutrition information per serving (1 square):
117 cal., 2 g pro., 17 g carbo, 5 g fat, 18 mg chol., 126 mg sodium
Food Exchanges: 1/2 Fruit, 1/2 Bread, 1 Fat
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