by Mary Vard
Recipes have been analyzed for amounts of calories, grams of carbohydrates, grams of protein, grams of fat, percentage of calories from fat, cholesterol, sodium, potassium, caffeine, and percentage of calories from alcohol (in recipes containing alcohol). Sources of information, along with NUTRITIONIST III, include the National Academy of Science’s 1980 Recommended Daily Dietary Allowances (RDA), Bowles and Church’s 14th Edition, United States Department of Agriculture’s Bulletin #72, and individual manufacturer’s data.
how to use this information? Always look at the number of calories…then the percentage of calories from fat. The USDA recommends a total diet containing no more than 30 percent calories from fat. In addition, you may want to count milligrams of cholesterol, sodium and potassium. Your doctor can give you his recommendations for your level of fats and cholesterol. RDA for sodium is 2200 mg and for potassium, 3750. The level of caffeine generally regarded as safe is 300 milligrams. Of course, decaffeinated coffee may be substituted for regular coffee in any recipe.
To reduce the calorie and fat levels in any recipe, reduce the amount of sugar and cream. Substitute skim milk for whole milk, and evaporated, skim milk may be substituted for cream. Frozen yogurt or ice milk may be substituted for ice cream in any recipe. In recipes containing alcohol, you will reduce calories and alcohol by heating the alcohol to a boiling point. After the alcohol has boiled away, the flavor remains with far fewer calories.
all recipes in this book have been triple tested, and are easy to read, and use. Also, almost all of the ingredients are readily available at your supermarket.
black forestcoffee
8 ounces freshly brewed, French roast coffee
(regular or decaffeinated)
4 tablespoons chocolate syrup
2 tablespoons maraschino cherry juice
¼ cup sweetened whipped cream
1 tablespoon shaved chocolate or chocolate chips
2 maraschino cherries
This is a coffee to serve instead of dessert. It is simple to prepare, and the ingredients make you think of Black Forest Cake! Use your finest china cups or Irish coffee glasses for an elegant presentation.
SERVES: 2
COMBINE coffee, chocolate syrup, and cherry juice. I Divide into two warm china cups or Irish coffee glasses, six ounces each. Top with whipped cream, shaved chocolate, and a maraschino cherry.
Each serving: 233 calories; 18 gm carbohydrates; 2 gm protein; 19 gm fat (68% calories from fat); 33 mg cholesterol; 15 mg sodium; 109 mg potassium; 86 mg caffeine (made with regular coffee).
cafeau lait
2 cups hot French roast coffee (regular or decaffeinated)
2 cups hot milk, 2% milk fat
Our twenty-fifth wedding anniversary was spent in Chamonix, France, with our three college-aged children. In the morning, before skiing, we started the day with gulps of cafe au lait, croissant and baguettes. What a joy!
SERVES: 4
PLACE hot coffee in a hot coffee pot. In the second hot coffee pot, place the milk. Pour simultaneously from both pots into warm eight ounce cups.
Each serving: 38 calories; 4 gm carbohydrate; 2 gm protein; 1 gm fat (31 % of calories from fat); 5 mg cholesterol; 39 mg sodium; 230 mg potassium; 139 mg caffeine (made with regular coffee).
caféborgia
2 cups hot chocolate
2 cups strong, hot Italian roast coffee (regular or decaffeinated)
½ cup sweetened whipped cream
grated orange peel for garnish
here’s an authentic Italian recipe. It uses the traditional, strong Italian Roast coffee and combines it with the sweetness of orange. Try this on a leisurely afternoon… perhaps before your next bocce game.
SERVES: 4
COMBINE hot chocolate with coffee. Pour into four, eight ounce, warm coffee mugs. Top with whipped cream and sprinkle with grated orange peel.
Each serving: 153 calories; 14 gm carbohydrates; 5 gm protein; 7 gm fat (51% calories from fat); 30 mg cholesterol; 88 mg sodium; 300 mg potassium; 72 mg caffeine (made with regular coffee).
cafécon leche
2 cups strong coffee (preferably Mexican)
2 cups hot milk, 2% milk fat
1 tablespoon granulated sugar
4 small sticks cinnamon
When Americans travel, they oftentimes find the coffee roast darker than they prefer. Adding hot milk will give this strong coffee a more familiar flavor. In all Spanish-speaking countries, and many other countries, by simply saying, “con leche,” hot milk will be served. The Mexican version of Cafe Con Leche follows.
SERVES: 4
COMBINE coffee with hot milk and sugar. Divide evenly between four warm mugs. Place a cinnamon stick in each.
Each serving: 76 calories; 9 gm carbohydrate; 4 gm protein; 2 gm fat (24% calories from fat); 9 mg cholesterol; 65 mg sodium; 256 mg potassium; 70 mg caffeine (made with regular coffee).
caféde olla
2 cups water
¼ cup Mexican coffee, coarsely ground
1 large stick cinnamon
1 tablespoon brown sugar
mexican coffee, as in many Latin American countries, is boiled and strained through cloth or some other material. In Mexico, however, cinnamon and brown sugar are accepted additives. They add sweetness and spice. This richly flavored coffee is perfect for a mid-morning coffee break.
SERVES: 2
PLACE water, coffee, cinnamon, and brown sugar in a saucepan and bring to a boil. Reduce heat and simmer another three to five minutes. Strain through a fine strainer. Serve in large, warm, heavy mugs.
Each serving: 42 calories; 86 gm carbohydrate; 0 protein; 0 fat; 0 cholesterol; 18 mg sodium; 295 mg potassium; 278 mg caffeine (made with regular coffee).
caribbean coffee
1 medium coconut
2 cups milk, 2% milk fat
4 cups dark, rich coffee (Costa Rican, if possible)
1 tablespoon sugar
here’s a rich, dark coffee blend with a tropical taste. This recipe was a hit at a recent Caribbean Cooking School I taught in South Florida. I like to serve it with fruit ice for a light dessert.
SERVES: 8
WITH hammer and nail, drive two holes into the coconut. Drain coconut liquid into saucepan. Bake whole coconut at 300° F. for thirty minutes to release coconut meat from hard shell. Grate fresh coconut (about one cup).
PLACE saucepan over low heat and combine grated coconut, coconut liquid, and milk. Heat until creamy. Strain, reserving both grated coconut and hot milk mixture. Toast grated coconut under broiler or in fry pan on top of range.
IN warmed mugs, blend hot coconut milk with equal amounts of hot coffee. Sweeten with sugar. Sprinkle with toasted coconut.
Each serving: 27 calories; 8 gm carbohydrate; 3 gm protein; 10 gm fat; 67% calories from fat); 5 mg cholesterol; 40 mg sodium; 255 mg potassium; 70 mg caffeine (made with regular coffee).
cafémexicano
4 teaspoons chocolate syrup
½ cup whipping cream
¾ teaspoon cinnamon, divided into 2 parts
¼ teaspoon nutmeg
1 tablespoon sugar
1-1/2 cups hot, strong coffee (preferably Mexican)
here’s my favorite Mocha. It’s a spicy and rich mocha…a great pick-me-up for a cold, rainy afternoon.
SERVES: 4
PUT one teaspoon chocolate syrup into each of four, four ounce, warm cups. Combine whipping cream, one-fourth teaspoon cinnamon, nutmeg, and sugar. Whip into soft peaks. Stir remaining one-half teaspoon cinnamon into hot coffee. Pour coffee into cups. Stir to blend with syrup. Top with spiced whipped cream.
Each serving: 130 calories; 8 gm carbohydrates; 1 gm protein; 11 mg fat (74% calories from fat); 41 mg cholesterol; 17 mg sodium; 91 mg potassium; 53 mg caffeine (made with regular coffee).
costa ricacafezinho
2 cups cold water
8 tablespoons finely ground Costa Rican coffee (preferably from the Tarrazu region)
1 teaspoon sugar
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br /> Traditionally, the Costa Rican coffee processed for internal consumption may have up to 12 percent sugar roasted with the coffee beans. In the United States, Costa Rican coffee is roasted without the sweetener, and the flavor is delicate and bright. Incidentally, the coffee strainer, or Cafezinho, is sometimes referred to as the “sock.” Serve Costa Rican coffee with light, crispy cookies as an afternoon snack!
SERVES: 4
MEASURE water into a saucepan and bring to a boil. Meanwhile, place the coffee into a strainer lined with several layers of cheesecloth or into a cafezinho bag. Pour the boiled water into a bag, holding over a receptable until all water has seeped through. Add sugar and serve in warm, four-ounce demitasse cups.
Each serving: 24 calories; 4 gm carbohydrates; 0 gm protein; 0 gm fat; 0 mg cholesterol; 16 mg sodium; 256 mg potassium; 278 mg caffeine (made with regular coffee).
caféeuropa
1 egg white
¼ teaspoon vanilla extract
1 cup strong, hot coffee (preferably dark roast)
2 tablespoons half and half
In this unique coffee, the egg white will float to the top of the cup with swirls of brown circulated through it.
SERVES: 2
BEAT egg white with vanilla until stiff. Divide between two, warmed coffee mugs. Top with coffee and half and half.
Each serving: 32calories; 1 gm carbohydrates; 2 gm protein; 2 gm fat (54% calories from fat); 6 mg cholesterol; 35 mg sodium; 106 mg potassium; 70 mg caffeine (made with regular coffee).
turkishcoffee
1-1/2 cups cold water
4 teaspoons French or Italian roast coffee (regular or decaffeinated), ground to finest grind possible
4 teaspoons granulated sugar
If you don’t have the traditional, long-handled Ibrik, use any saucepan. This makes a fine, afternoon coffee.
SERVES: 4
IN Ibrik or saucepan, heat water to lukewarm. Add coffee and sugar. Stir. Bring to a boil over medium heat. Pour off half of coffee into warm demitassee cups. Boil remaining coffee again. Remove from heat and spoon some of the creamy foam of coffee into each cup. Fill cups, but do not stir coffee once it has been poured. In Arabic, the foam is called “the face of the coffee”—and you lose face if you serve coffee without it!
Each serving: 23 calories; 5 gm carbohydrates; 0 gm protein; 0 gm fat; 0 mg cholesterol; 8 mg sodium; 136 mg potassium; 139 mg caffeine (made with regular coffee).
mediterraneancoffee
8 cups freshly brewed, strong coffee (preferably Italian roast coffee)
1/3 cup granulated sugar
¼ cup chocolate syrup
4 cinnamon sticks
1-1/2 teaspoons whole cloves
½ teaspoon aniseed, tied in a cheesecloth
½ cup sweetened, whipped cream for garnish
orange and lemon twists
In this recipe, the spices enhance the deep flavor of the Italian Roast. This is a great coffee to serve after a light meal. Serve it HOT!
SERVES: 8
COMBINE first six ingredients in a saucepan. Bring to just under the boiling point over medium-high heat. Reduce heat and simmer until ready to serve. Strain into warmed coffee mugs and top with the whipped cream and orange and lemon twists.
Each serving: 109 calories; 12 mg carbohydrates; 1 protein; 7 gm fat (53% calories from fat); 17 mg cholesterol; 13 mg sodium; 160 mg potassium; 142 mg caffeine (made with regular coffee).
spicy austriancoffee
4 strips, 3 inch by ½ inch, orange peel
4 strips, 1 inch by ½ inch, lemon peel
20 whole cloves
4 tablespoons ground coffee, preferably (Sumatran)
1 quart cold water
2 teaspoons (or less) brown sugar
SERVES: 4
PLACE orange peel, lemon peel, and cloves into the bottom of a drip coffee carafe. Brew coffee as directed so that hot coffee drips onto spices. Divide between four, warmed mugs. Sweeten to taste.
Each serving: 22 calories; 4 gm carbohydrates; 0 gm protein; 0 gm fat; 0 mg cholesterol; 12 mg sodium; 181 mg potassium; 186 mg caffeine (made with regular coffee).
mochamugs
1/3 cup unsweetened cocoa powder
½ cup sugar
2 cups hot, freshly brewed coffee (regular or decaffeinated)
2 cups milk, 2% milk fat
½ teaspoon pure vanilla extract
½ cup whipping cream, whipped
ground cinnamon
ever get so cold you thought you’d never warm up? Well, here’s an answer for heating up cold toes and noses. Make it up in advance and have it ready for apres ski…or after a cold, windy golf round!
SERVES: 4
STIR cocoa and sugar together in a saucepan. Stir in hot coffee and cold milk. Heat, stirring frequently, until it is simmering. Remove from heat and stir in vanilla.
LADLE chocolate mixture into four, eight-ounce mugs (or into a thirty-two ounce thermos). Top each serving with whipped cream, then ground cinnamon.
Each serving: 311 calories; 34 gm carbohydrate; 6 gm protein; 19 gm fat (52% calories from fat); 77 mg sodium; 367 mg potassium; 82 mg caffeine (made with regular coffee).
nuttycoffeenog
1 tablespoon brown sugar
1 egg yolk
½ cup cream
1 cup freshly brewed, hot coffee (regular or decaffeinated)
nutmeg
here’s a very different kind of coffee…actually creamy and rich with just a hint of traditional nog flavor. It’s a great recipe to serve with holiday brunch.
SERVES: 2
COMBINE sugar and egg yolk; beat well. In a small saucepan, heat cream. Slowly whisk in egg/sugar mixture and carefully heat to just below boiling. Remove from heat. Divide coffee among two warmed cups and top with cream/egg mixture. Sprinkle with nutmeg.
Each serving: 139 calories; 10 gm carbohydrate; 3 gm protein; 10 gm fat (63% calories from fat); 158 mg cholesterol; 35 mg sodium; 177 mg potassium; 70 mg caffeine (made with regular coffee).
orangecoffee
1 orange slice
4 ounces strong, hot coffee (regular or decaffeinated)
4 ounces hot chocolate
¼ cup sweetened whipped cream
1/8 teaspoon cinnamon
I once served this coffee to food editors. It was easy to take the ingredients with me to the newsroom…and the flavors were appreciated by all!
SERVES: 1
PLACE an orange slice into a warm, eight-ounce mug. Pour coffee and hot chocolate over it. Top with sweetened whipped cream and sprinkle with cinnamon.
Each serving: 100 calories; 14 gm carbohydrate; 3 gm protein; 4 gm fat (33% calories from fat); 13 mg cholesterol; 96 mg sodium; 233 mg potassium; 72 gm caffeine (made with regular coffee).
coffeegrog
GROG MIX:
2 tablespoons softened butter
1 cup brown sugar
¼ teaspoon ground cloves
¼ teaspoon freshly ground nutmeg
¼ teaspoon cinnamon
COFFEE GROG:
6 strips, 3 inch by ½ inch, orange peel
6 strips, 1 inch by ½ inch, lemon peel
½ cup heavy cream, warmed
3 cups hot coffee, preferably dark roast
a special treat for a cold winter’s day…delightfully hot and sweet. Make the grog mix in advance; it will stay fresh for several weeks.
SERVES: 6
To MAKE GROG MIX, cream all ingredients until well blended.
TO MAKE COFFEE GROG, divide grog mix between six, warm mugs. Divide remaining ingredients between mugs. Stir well.
Each serving: 233 calories; 36 gm carbohydrates; trace protein, 10 gm fat (38% calories from fat); 33 mg cholesterol; 61 mg sodium; 211 mg potassium; 70 mg caffeine (made with regular coffee).
south of the border coffee cooler
2 cups hot chocolate
2 cups freshly brewed coffee (preferably Mexican)
1 tablespoon cinnamon
½ pint whipp
ing cream
¼ teaspoon cinnamon
¼ teaspoon nutmeg
1 tablespoon sugar
1 tablespoon grated chocolate for garnish
although this is a hot beverage, the combination of spices is certain to cool you off on a hot day. I love to serve this with cinnamon toast.
SERVES: 4
COMBINE hot chocolate, coffee, and cinnamon in a coffee carafe over a warmer. Whip cream with cinnamon, nutmeg, and sugar. Divide coffee mixture into four mugs. Top with whipped cream and grated chocolate.
Each serving: 283 calories; 17 gm carbohydrate; 3 gm protein; 23 gm fat (72% calories from fat); 83 mg cholesterol; 100 mg sodium; 234 mg potassium; 73 mg caffeine (made with regular coffee).