Sandwhich Thins

This post is for Brenda. While we lived there I kept meaning to show her how to post on this blog, but it never happened. So I am going to share one of her healthy secrets. She has been buying these whole wheat sandwich buns. They eat their hamburgers, sloppy-joes, etc on them. They get rid of the regular white buns which are very simple carbs, and replace it with quality complex carbs. This is great for Roy's blood sugar and I thought it was a great idea. The next time I go to the store for buns, I'm getting these!

Applesauce

I'm all about the substitutions lately, and I've found a good one. I have been putting applesauce in my recipes instead of the oil / butter / shortning. What I'll usually do is take the measurement of oil / butter / shortning and put in applesauce for half of it, and olive oil / canola oil for the other half. Brenda and I tried this a couple months ago with one of her cookie recipes and it tasted great. (Roy was excited because with half the fat he could eat twice as many:) I have also tried it in this yummy chocolate zucchini bread/cake recipe. Enjoy!

Chocolate Zucchini Bread/Cake Revised

3 eggs
2 cups sugar
1 tsp vanilla or almond extract
1/2 cup olive oil or canola oil
1/2 cup applesauce
3 cups flour
1 tsp salt
1 tsp baking soda
5 Tbsp cocoa
2 cups ground/shredded zucchini

Put in greased 9x13 pan or two bread loaves. Bake at 325 for one hour. May top with chocolate frosting or glaze.

I think I'm going to have squash coming out of my ears soon (I planted a bunch in Roy and Brenda's garden) so if anyone has any fun ways to use squash I'd love to hear them.

Who are you cooking with?

This is the latest website I'm using for recipes.  And every one I've tried has been so good!  Looks like for the most part they are cooking from recipes they find and give you their tips, twists, etc. on how to make them turn out good.  Some are homemade styles, healthy eating, etc.  They have a superb 30 minute recipe list!  http://www.ourbestbites.com/

So any sites you like to follow? 

What do you put on your skin?

Just recently I have started to read the labels on my lotion, shampoo, toothpaste etc. And I do wonder "How much of all of that stuff that I can't pronounce gets absorbed through my skin and does it affect me? Well some may think I'm being a little extreme, but I think it is definitely something to think about. It's hard to get "all natural" everything, but I have made a few small changes and I do think twice before I rub something into my skin. I have been using coconut oil for lotion. I love it because I love the smell of coconuts. (It kinda smells like an almond joy Roy =) But the ingredients read coconut oil. And that is it. It is edible. So I feel pretty safe rubbing it on my skin every day. And a little bit goes a long ways so it is pretty cheap to buy. I'm still trying to find a good sunscreen, but I came across this article and thought it was quite interesting so I thought I would share. Click here to read the article. Let me know what you think.

Healthiest Bean Dip I've Found

Bean Dip (recently sampled at the Wyatt Riot with raving reviews):

1 can whole kernal corn
1 can black beans
1 can black eyed peas
1 can kidney beans
(all of these are drained)

1 red pepper diced small
1 yellow pepper diced small
1 orange pepper diced small
1-2 green peppers diced small
1 small onion diced
6 roma tomatoes diced
2-3 avacados diced (or 7-8 avacados for Paige style dip:)
Pour light catalina salad dressing over to desired sweetness, and put in a big bowl!

The New USDA Dietary Guidelines Symbol

You probably all remember the food pyramid. Well they have now changed the pyramid to a plate which makes a lot more sense and is a lot easier to think about as you are preparing meals. Go to www.choosemyplate.gov to learn more about this plate and lots of other healthy tips.

The meal that has been feeding us all week

Don't be afraid to add some health to traditional recipes!  I've been on this puree kick for a couple months now, but am now venturing out and tweaking other recipes.  We really don't have a problem eating our veggies in this house, but I decided that if we could have more veggies and just toss them in everyday recipes, why not...?  I saw the Pioneer Woman on TV last month making the "best lasagna ever"- her words.  My mouth was watering looking at the finished dish, so I knew I had to try it.  Her site is awesome, with really good recipes and lots of laughs.  I imagine her life kinda like Paige's.  She fell in love with a real cowboy, moved to a ranch with him, and feeds him good food everyday.  Well anyway, I made some changes to her recipes for the health of it, and this lasagna turned out to be pretty dang good.  Still don't know if its the healthiest version, but lets take baby steps.

 Lasagna

1 1/2 lbs ground beef  1lb lean ground turkey (I use beef and turkey in my recipes, you just need to be conscious of the lean percentage vs. fat percentage in ground meats)  

1 lb hot breakfast sausage (Jimmy Dean) next time I'll plan ahead and search harder for a healthier substitute

2 garlic cloves, minced  I always used dried, cheaper in the long run for me

2 tablespoons dried parsley flakes

2 tablespoons dried basil

1 teaspoon salt     

2 (14 1/2 ounce) cans whole tomatoes  substituted for petite diced no salt added, any other Wyatt boy not like tomatoes??

2 (6 ounce) cans tomato paste

3 cups cottage cheese  substituted for low-fat

2 eggs, beaten  only added 1 egg, you could probably get away with just an egg white

1/2 cup parmesan cheese

2 tablespoons dried parsley flakes

 1 pound mozzarella slices  used lower fat shredded

1 package lasagna noodles

1/2 cup pureed cauliflower, I added this to the cottage cheese mixture

1/2 cup sweet potato (ok, this I actually kept out of the sauce so we could have Mashed Sweet Potatoes on the side)    

I also drained all the fat from the meat, even if she said not to.  And substituted no-boil lasagna noodles, because lasagna already takes enough time to make.  See the link below for the full recipe, and amazing pictures with more instructions. 

 http://thepioneerwoman.com/cooking/2007/06/the_best_lasagn/

Mashed Sweet Potatoes

Boil a few potatoes until soft.  Take the skins off.  Cut up and mash.  We add nothing to them, they're so good alone.

A spinach salad with nuts or a darker leaf lettuce salad would also be a great side.  Just thought I'd share, because its nice to try something new and tweak recipes so they work better for you.

Drink Water!!!

I believe that water is SO GOOD for you! Our bodies need it to work their best. I read somewhere that the first thing you should do in the morning is drink a big tall glass of water. I've tried to make this a habit. I just bought these stainless steel water bottles so that this summer we can each have a bottle to drink from. They even have cool little sippy spouts for the kids. I'm going to fill them up every day and hope that they will all be empty by the end of the day. It should save me a few dishes too. =)

Here's some info about water that I copied and pasted from www.dumblittleman.com/2007/07/9-great-reasons-to-drink-water-and-how.html

Here are 9 powerful reasons to drink water (with tips on how to form the water habit afterwards):
Weight loss
Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn't have any calories. But it's also a great appetite suppressant, and often when we think we're hungry, we're actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.

Heart healthy
Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.

Energy
Being dehydrated can sap your energy and make you feel tired -- even mild dehydration of as little as 1 or 2 percent of your body weight. If you're thirsty, you're already dehydrated -- and this can lead to fatigue, muscle weakness, dizziness and other symptoms.

Headache cure
Another symptom of dehydration is headaches. In fact, often when we have headaches it's simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.

Healthy skin
Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won't happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.

Digestive problems
Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).

Cleansing
Water is used by the body to help flush out toxins and waste products from the body.

Cancer risk
Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.

Better exercise
Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and after exercise.

How to form the water habit
So you're convinced that water is healthier, but you'd like to know more about how to make drinking water a daily habit.

How much water?
This is a debatable question. What's clear is that the old recommendation of "eight 8-ounce glasses a day" isn't right, for several reasons: that amount includes all dietary water intake, including food and non-water beverages; it also ignores a person's body weight, which is an important factor in figuring the amount; it also varies if you are sick or exercise. It's also not good to just drink when you're thirsty -- you're already dehydrated by then. Best is to form a routine: drink a glass when you wake up, a glass with each meal, a glass in between meals, and be sure to drink before, during and after exercise. Try to generally keep yourself from getting thirsty.

Carry a bottle
A lot of people find it useful to get a big plastic drinking bottle, fill it with water, and carry it around with them all day. I like to keep a glass of water at my desk, and I drink from it all day long. When it's empty, I fill it up again, and keep drinking.

Set a reminder
Set your watch to beep at the top of each hour, or set a periodic computer reminder, so that you don't forget to drink water.

Substitute water
If you would normally get a soda, or an alcoholic beverage, get a glass of water instead. Try sparkling water instead of alcohol at social functions.

Filter
Instead of spending a fortune on bottled water, invest in a filter for your home faucet. It'll make tap water taste like bottled, at a fraction of the price.

Exercise
Exercising can help make you want to drink water more. It's not necessary to drink sports drinks like Gatorade when you exercise, unless you are doing it for more than an hour. Just drink water. If you're going to exercise, be sure to drink water a couple hours ahead of time, so that it will get through your system in time, and again, drink during and after exercise as well.

Track it
It often helps, when forming a new habit, to keep track of it -- it increases awareness and helps you ensure that you're staying on track. Keep a little log (it can be done on an index card or a notebook), which can be as simple as a tick mark for each glass of water you drink.

Bountiful Baskets

This is a great way to get your fruits and vegetables and at a great price. You also get to try some varieties you wouldn't normally buy. Just go to www.bountifulbaskets.org and follow the links to a location near your home, you can sign up to pick up a basket everyother week full of fun healthy goodies!

Olive Oil

Olive oil is a healthy substitution that I use almost every day. My dad got me started on this one (he used to make us toast for breakfast and spread olive oil on the toast with a pastry brush...I haven't gone to that extreme yet...but it is in my blood!)

Olive oil is awesome substituted in recipes, and is also great tossed with steamed veggies. We also love the Good Seasons Italian Salad Dressing mixes. They are easy, and in the box there are recipes for a bunch of other fun, healthy salad dressings with olive oil.
Here are a couple facts about olive oil:

Olive oil is high in monounsaturated fatty acid (the "good" fatty acid that helps lower your LDL cholesterol and raise your HDL cholesterol). It contains oleic acid, omega-3 fatty acid (alpha-linolenic acid), omega-6 fatty acid (linoleic acid), antioxidants and vitamin E.

Because of it's good effect on cholesterol, olive oil has been found to decrease the chance of heart disease. Studies found that it was best to substitute olive oil for unhealthy oils in you diet, and not just add excess olive oil. The oleic acid found in olive oil is also believed to prevent cancer.

There are many different qualities of olive oil. In order from high quality to low quality: extra virgin, fine virgin (or just virgin), pure olive oil, and light olive oil. The higher quality olive oils are higher in vitamin E and antioxidants, but also have a strong olive oil taste. The lower quality olive oils have a more neutral taste. I use the pure olive oil or light olive oil most of the time, just because the taste of it doesn't over power the taste of my recipes.
Olive oil has no trans fat, however, if you cook it above it's smoke point (approx 340 degrees F) then the structure of the olive oil can become hydrogenated and produce some trans fat. So the less cooking the better when using olive oil.

And my last pointer on olive oil, it is TONS cheaper at Costco! So...let the substituting begin!

(Info and picture from: http://health.howstuffworks.com/wellness/food-nutrition/facts/olive-oil-nutrition-facts.htm)

Two recipes to share

These dishes are easy and are healthier versions to their high fat or high sugar traditional recipes.  Plus, Kendall LOVES them!  The is my new favorite granola.  Granola can be loaded with saturated fat, though some assume its healthy!  I like it on plain Greek yogurt, with a little extra honey.  Greek yogurt has less fat, and less sugar than yogurt typically purchased, but you would never know.  The fettuccine is a quick meal to make if you have the puree made ahead of time.  I freeze purees so I always have them on hand.  We also taste before we salt at the dinner table- this way we're not overloading dishes with salt during the prep, cooking, and eating processes.  Enjoy!

Crunchy Almond Granola
- 1/4 cup sesame seeds
- 1/4 cup flaxseed meal (ground flax)
- 1/4 cup raw almonds (I use sliced)
- 1/4 cup raw cashews
- 1/4 cup raisins/dried cranberries (I add these after I'm done baking, when the granola is cooling)
- 1/2 cup bran cereal (look for a Bran Flake)
- 1 cup unsweetened crispy brown rice cereal, such as Erewhon Crispy Brown Rice Cereal
- 1 cup old-fashion oats
- 1 teaspoon cinnamon
- 1/4 cup honey
- 1/2 cup carrot puree (or shredded carrots)

1.  Preheat oven to 350 degrees.
2.  Combine all the ingredients in a large bowl.
3.  Spread evenly onto a greased baking sheet.  Bake for 30 minutes, stirring occasionally to prevent overbrowning.  Let cool.  Store in an airtight container and eat within 2 weeks.
*I usually double this recipe for our family.




Fettuccine Alfredo
- 12 oz whole-wheat fettucine (if I can't find WW, I look for spinach, and the white pasta as a last resort)
- 2 tablespoons trans-fat-free soft tub margarine spread
- 2 cloves garlic, minced (I use garlic powder- not garlic salt!)
- 2 tablespoons whole-wheat flour
- 1 cup non-fat skim milk (still use 2%- we're a house of skinnies!)
- 3/4 cup grated reduced-fat (2%) sharp chedder or part-skim mozzarella cheese
- 1/2 cup cauliflower puree
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon sweet paprika
- 1 to 2 sprigs of fresh basil (optional)

1.  Cook the pasta according to package instructions.  Reserve 1/2 cup of the cooking water, then strain the pasta and set aside.
2.  (I do this back in the pot I used for the boiling- then I only have one pot to clean.)  Heat the margarine over medium heat.  When the margarine foams, add the garlic.  Cook until the garlic is fragrant but does not brown, 1-2 minutes.  Add the flour and cook 4-5 minutes, mashing the flour into the margarine until it forms a smooth paste.
3.  Add 1/4 cup of the milk at a time and whisk constantly until the milk is absorbed and a creamy sauce starts to form.  Once all the milk is incorporated, bring the sauce to a slow boil, whisking 1 more minute.
 4.  Stir in the cheddar or mozzarella, the cauliflower puree, and Parmesan, mixing until smooth, about 1 to 2 minutes.  Add the salt, pepper, paprika, and pasta.  Toss to coat.  Add a little of the reserved pasta water if the mixture is too thick.  Top with basil, if using, and serve immediately.

Indoor plants to purify air

So we recently decided to buy a few indoor plants and see if we could keep them alive. Paige probably knows more about this than I do, but I found a few things I read very interesting. So I copied and pasted it for you to read.




In the late 1980s, a study by NASA and the Associated Landscape Contractors of America (ALCA) resulted in excellent news for homeowners and office workers everywhere. The study concluded that common houseplants such as bamboo palms and spider plants not only make indoor spaces more attractive, they also help to purify the air!

Newer homes and buildings, designed for energy efficiency, are often tightly sealed to avoid energy loss from heating and air conditioning systems. Moreover, synthetic building materials used in modern construction have been found to produce potential pollutants that remain trapped in these unventilated buildings.

The trapped pollutants result in what is often called the Sick Building Syndrome. With our ultra modern homes and offices that are virtually sealed off from the outside environment, this study is just as important now as when it was first published.

While it’s a well known fact that plants convert carbon dioxide into oxygen through photosynthesis, the NASA/ALCA study showed that many houseplants also remove harmful elements such as trichloroethylene, benzene, and formaldehyde from the air.

In the study NASA and ALCA tested primarily for three chemicals: Formaldehyde, Benzene, and Trichloroethylene. Formaldehyde is used in many building materials including particle board and foam insulations. Additionally, many cleaning products contain this chemical. Benzene is a common solvent found in oils and paints. Trichloroethylene is used in paints, adhesives, inks, and varnishes.

While NASA found that some of the plants were better than others for absorbing these common pollutants, all of the plants had properties that were useful in improving overall indoor air quality.

After conducting the study, NASA and ALCA came up with a list of the most effective plants for treating indoor air pollution.

The recommended plants can be found below. Note that all the plants in the list are easily available from your local nursery.

1. Philodendron scandens `oxycardium', heartleaf philodendron
2. Philodendron domesticum, elephant ear philodendron
3. Dracaena fragrans `Massangeana', cornstalk dracaena
4. Hedera helix, English ivy
5. Chlorophytum comosum, spider plant
6. Dracaena deremensis `Janet Craig', Janet Craig dracaena
7. Dracaena deremensis `Warneckii', Warneck dracaena
8. Ficus benjamina, weeping fig
9. Epipiremnum aureum, golden pothos
10. Spathiphyllum `Mauna Loa', peace lily
11. Philodendron selloum, selloum philodendron
12. Aglaonema modestum, Chinese evergreen
13. Chamaedorea sefritzii, bamboo or reed palm
14. Sansevieria trifasciata, snake plant
15. Dracaena marginata , red-edged dracaena

Some info I read on these chemicals:
Formaldehyde
Formaldehyde is a ubiquitous chemical found in virtually all indoor environments. The major sources which have been reported and publicized include urea-formaldehyde foam insulation (UFFI) and particle board or pressed wood products used in manufacturing of the office furniture bought today.
It is used in consumer paper products which have been treated with UF resins, including grocery bags, waxed papers, facial tissues and paper towels. Many common household cleaning agents contain formaldehyde. UF resins are used as stiffeners, wrinkle resisters, water repellents, fire retardants and adhesive binders in floor coverings, carpet backings and permanent-press clothes. Other sources of formaldehyde include heating and cooking fuels like natural gas, kerosene, and cigarette smoke.

Formaldehyde irritates the mucous membranes of the eyes, nose and throat. It is also a highly reactive chemical which combines with protein and can cause allergic contact dermatitis. The most widely reported symptoms from exposure to high levels of this chemical include irritation of the eyes and headaches. Until recently, the most serious of the diseases attributed to formaldehyde exposure was asthma. However, the Environmental Protection Agency (EPA) has recently conducted research which has caused formaldehyde to be strongly suspected of causing a rare type of throat cancer in long-term occupants of mobile homes.
Benzene
Benzene is a very commonly used solvent and is also present in many common items including gasoline, inks, oils, paints, plastics, and rubber. In addition it is used in the manufacture of detergents, explosives, pharmaceuticals, and dyes. Benzene has long been known to irritate the skin and eyes. In addition, it has been shown to be mutagenic to bacterial cell culture and has shown embryotoxic activity and carcinogenicity in some tests. Evidence also exists that benzene may be a contributing factor in chromosomal aberrations and leukemia in humans.
Repeated skin contact with benzene will cause drying, inflammation, blistering and dermatitis. Acute inhalation of high levels of benzene has been reported to cause dizziness, weakness, euphoria, headache, nausea, blurred vision, respiratory diseases, tremors, irregular heartbeat, liver and kidney damage, paralysis and unconsciousness. In animal tests inhalation of benzene led to cataract formation and diseases of the blood and lymphatic systems. Chronic exposure to even relatively low levels causes headaches, loss of appetite, drowsiness, nervousness, psychological disturbances and diseases of the blood system, including anemia and bone marrow diseases.
One question that always seems to come up is:
How many plants do I need?
The recommendation is one 6 inch plant per 100 square feet of interior.
NASA research has consistently shown that living, green and flowering plants can remove several toxic chemicals from the air in building interiors. You can use plants in your home or office to improve the quality of the air to make it a more pleasant place to live and work – where people feel better, perform better, any enjoy life more.
Read Dr. Wolverton’s book How to Grow Fresh Air: 50 Houseplants to Purify Your Home or Office

There are a few plants that are poisonous to children and pets so do your research before you buy!!!

Preventative Care

As a nurse I'm always advocating for preventative care. If we can stop the problem before it ever happens, then we never have to fix it! So here are some preventative care timelines for you. I know that my parents are getting to the age where I am starting to bug my Dad about getting his colonoscopy done. Sometimes it takes subborn kids to get their stubborn parents into get this stuff done!

(*Disclaimer: These are guidelines, every person and situation is different, so talk with your physician or health care provider to decide what is right for you!)

WOMEN

Pap smear:

• Ages 21-29 should have one every 2 years
• Ages 30 and older may have one every 3 years if you have had three consecutive negative Paps        
• Most women can stop getting Pap smears done at age 65-70
• If you have had a hysterectomy for benign reasons, you no longer need Pap smears                  
• (ACOG 2009 Guidelines)

Mammogram:

• At age 40 should begin having a mamogram every 1-2 years                                                
• (American Academy of Family Physicians)

Colonoscopy:

• At age 50 should have first colonoscopy. After this the Gastrointestinal (GI) doctor will tell you how frequently you need to get one. If you have family history of colon cancer or are having GI bleeding, talk with your doctor, you may need get your first colonoscopy earlier.                      
• (American Academy of Family Physicians)

Lipid Profile:

• The NCEP-ATP III guidelines recommends lipid screening every 5 years for all adults over 20 years of age.                                                                                                                                  
• (Buttaro, Trybulski, Bailey, Sandberg-Cook, 2008)

Bone Mineral Density (BMD)(Screens for osteoporosis)

• Post-menopausal women under 65 years with risk factors for osteoporosis (thin, caucasian, limited weight bearing activity, low calcium/vitamin D intake)
• All women ages 65 and older                                                                                                
• (Buttaro, Trybulski, Bailey, Sandberg-Cook, 2008)

Obesity:

• This one is an ongoing one. Everyone should go to this website below and find out your body mass index (BMI).  http://www.nhlbisupport.com/bmi/. If you aren't where you need to be...start today and make changes. Being overweight is a risk factor for just about every disease out there.
• Underweight = <18.5
• Normal weight = 18.5–24.9
• Overweight = 25–29.9
• Obesity = BMI of 30 or greater

MEN

Abdominal Aortic Aneurysm

• One time ultrasound screening at age 65 years                                                                           
• (American Academy of Family Physicians)

Colonoscopy:

• Same as above for women

Lipid Profile:

• Same as above for women 

Prostate Cancer:

• Men over 50 should have routine digital rectal exams (DRE)(The doctor/health care provider puts their finger in your rectum to feel the prostate and detect abnormalities)
• The American Cancer Society recommends that African-American men over 45, and men with family history of prostate cancer over 40 be screened yearly for prostate cancer.
• Prostate specific antigen (PSA) is a blood test that can be done along with the DRE that aids in prostate cancer detection.                                                                                                     
• (Buttaro, Trybulski, Bailey, Sandberg-Cook, 2008)

Obesity:

• Same as above for women 

Cutting out the Butter

Last night for dinner I made baked potato soup, homemade biscuits, carrots and squash. Here is the original soup recipe:

2 cups chicken broth
2 cups milk
4 Tbsp butter
1/4 cup flour
3 bay leaves
1/4 tsp white pepper (I just use black pepper)
2-3 large potatoes peeled and diced
1/2 tsp salt

but....I cut the butter measurement in half, and instead of butter I used olive oil. So my revised recipe looked like this:

2 cups chicken broth
2 cups milk
2 Tbsp olive oil
1/4 cup flour
3 bay leaves
1/4 tsp white pepper
2-3 large potatoes
1/2 tsp salt

Heat chicken broth in milk in large sauce pain to almost boiling. Remove from heat and set aside. Reduce heat to low. In large soup pot heat olive oil and add flour, stirring constantly for 3 minutes. Gradually add milk mixture. Add bay leaves and pepper. Add diced potatoes and salt, then simmer on low for 20-30 minutes. Slightly mash potatoes before serving. May serve with grated cheese, sour cream, chopped green onions or bacon bits on top if desired. 

*If you are cooking for someone with high blood pressure who is on a low sodium diet, leave the salt out, I've done it this way and it tastes great without it too

I also substituted canola oil for shortening in my homemade biscuit recipe making it look like this:

2 cups flour
3 tsp baking powder
1/2 tsp salt (again you can leave this out if cooking for a low sodium diet)
1/4 cup canola oil
2/3-3/4 cup milk

Sift first three ingredients together, then add oil and milk. Roll or press with hands on counter making dough 1 inch thick. Use cup or cookie cutter to cut out circles. Place side by side on ungreased cookie sheet and bake at 450 F for 10-12 minutes or until top is golden brown.

Lastly, I boiled my squash and steamed my carrots, mixed them together with a little olive oil and salt and pepper and wallah! It was a great meal and was relatively low in fat!