   M      f     +          "  W            A O O K B O O K              
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                            -ͻ   ͹ 	 MICRO COOKBOOK  Version 3.1 	  ͻ   -ͼ   N   F1  Select a Recipe from the RECIPE INDEX                                                                                                                                                                                                                                                                    y, Measurements and Reference Sub-menu   N   F7  PRINTING Functions and SHOPPING LIST Sub-menu   N   F8  SWITCH to New Recipe File %  N   F9  HELP and Information on Micro Cookbook Functions   N   F10  QUIT Micro Cookbook +  N  N͹  Enter Recipe Name Directly (# of Servings)=>    Nͼ1 5 5 5 5 
5 5 5 5 5 5 er recipe    -ͻ   ͹  ENTER/MODIFY/REMOVE/OPTIONS SUB-MENU   ͻ   -ͼ   N  N  N   F1  Obtain a RECIPE INDEX )  N   F2  ENTER your own Recipe )  N   F3  MODIFY an existing Recipe %  N   F4  REMOVE an existing Recipe %  N   F5  Alter COOKBOOK default OPTIONS    N   F10  Explanations and HELP for Functions on this Menu   N   [Esc]  Return to the Main-menu '  N  N  N  N  Nͼ0 	0 0 
0 0 0 0 0   N   F8  FOOD BUYING a   -ͻ   ͹ 	 PRINTING FUNCTIONS SUB-MENU 	  ͻ   -ͼ   N  N  N   F1  Obtain a RECIPE INDEX )  N   F2  Print a SHOPPING LIST )  N   F3  Print an INDEX of RECIPES %  N   F4  Print an INDEX of INGREDIENTS !  N   F5  Print an INDEX of CLASSIFICATIONS   N   F10  Explanations and HELP for Functions on this Menu   N   [Esc]  Return to the Main-menu '  N  N   PRINT TO : &  N  Nͼ0 	0 0 
0 0 0   N   F8  FOOD BUYING a   -ͻ   ͹  TERMINOLOGY AND REFERENCE SUB-MENU   ͻ   -ͼ   N  N   F1  Glossary of PREPARATION Terms !   F2  Glossary of COMBINATION Terms !   F3  Glossary of COOKING Terms %  N   F4  Ingredient Substitutions &  N   F5  Calorie and Nutrition Guide - FRUITS and VEGETABLES    F6  Calorie and Nutrition Guide - MEAT, POULTRY, FISH,   . DAIRY, EGGS and GRAIN   N   F7  Standard Measurements and Metric Equivalents   N   F8  Food Buying and Storage of EGGS and POULTRY    F9  Food Buying and Storage of MEAT and FISH    F10  Food Buying and Storage of RICE   N   [Esc]  Return to the Main-menu '  N  Nͼ3  3  3  
3  3  
3  3  3  3  3  eriobufferiobufferiobuffer   -ͻ   ͹  ALTER COOKBOOK DEFAULT OPTIONS   ͻ   -ͼ   N     (Ŀ      RELEASE ATTRIBUTES    CAPACITY ATTRIBUTES 
       	 ͵     Date of Production 
  	  Recipe Ingredient Class Data      Release Number   	 Ĵ     Operating System  MS DOS   Current          Maximum         	    N  N   SORT  [1=on]  ESO  [1=on]  PRINTER   SCREEN ATT    RECIPE DRIVE    N  N   PRINTER PROTOCOL  Leading               Trailing        N  N  N   [Ctrl-C] to ALTER Default Options  [Esc] to Return to Sub-menu   N  Nͼ      	  
1  
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B  
G  1  :  B  G  + 9K !%)-15DHH 3P SP˺	!u
젶:t@63I
	!ð?]  󪾁 >\ 
)!t   1ͻ   
͹  E N T E R  Y O U R  O W N  R E C I P E   ͻ 
  1ͼ   Name 9 Classifications          N  Number of Servings         NĶ  Quantity  Measurement  Preparation 
 Ingredient 
  NĶ      
        N       
        N       
        N       
        N       
        N       
        N  [Ctrl-C] to Proceed to Next Screen  [F1=Help]  [Esc] to Return to Sub-menu  Nͼ   7  7  
 ! 7 
 
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7  
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 ! 7  
 ! 7 ; * ;   * ; t_3@ڴ&!tں ! '!Ⱥ
u!   1ͻ   
͹ 1  ͻ 
  1ͼ    Quantity  Measurement  Preparation  Ingredient 	  N͹ N       
        N       
        N       
        N       
        N       
        N       
        N       
        N       
        N       
        Nͼ$ 
 ! 7 	 	
 	! 	7  
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 
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7  
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 ! 7  
 ! 7  
 ! 7 eriobufferiobufferiobufferiobufferiobufferiobufferiobufferiobufferiobuffer ;   * ;    * ; 't_3@ڴ&!tں ! '!Ⱥ
u!   2ͻ   
͹ 2  
ͻ  Serves    ͼ Directions   '  &  '  &  '͹ &   QTY  MEASURE PREPARED  INGREDIENT   &  '͹ &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  '  &  ' &ͼ           	  		  	  	  
  
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    	        )          )  & 'ͼ    '           '  &     2ͻ   
͹ 2  
ͻ 
  2ͼ 
  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  Nͼ            	  		  	  	  
  
	  
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    	        	      
  =Micro-Cookbook BMicro-Cookbook BMicro-Cookbook  P  =Micro-Cookbook  P  =Micro-Cookbook  P  =Micro-Cookbook    =Micro-Cookbook    =Micro-Cookbook    =Micro-Cookbook    P  =Micro-Cookbook  P    O   2  F9   /  ĳ F10 Di   -ͻ   ͹ 
 MODIFY AN EXISTING RECIPE 
  ͻ   -ͼ   N  N  N  	 Enter recipe name to be modified    
  N  N  N  N  N  N  N  N  N  N   [Ctrl-C] Proceed with Modification   N   [Esc]  Return to the Sub-menu   N  N  N  Nͼ. efault OPTIONS   N   F10  Explanations and HELP for functions on this Menu   N  N     -ͻ   ͹  S E L E C T  F R O M  I N D E X   ͻ   -ͼ   N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N  N͹ Use Arrow Keys or Enter Selection & Return =>    Nͼ1 0 :   11 :   12 :    -ͻ   ͹  S E L E C T  B Y  C R I T E R I A   ͻ   -ͼ   N   Enter the classification(s) and/or ingredient(s) you wish to use below.   N   CLASSIFICATION(S):     N       N  N   INGREDIENT(S):     N       N       N       N       N  N  [Ctrl-C] to Select Recipes  [Esc] to Return to Main-menu  Nͼ 	          Terminology, Measurements and Reference Sub-menu   N   F7  PRINu   -ͻ   ͹ 
 S H O P P I N G  L I S T 
  ͻ RECIPE(S):     
ͼ OTHER ITEM(S):            Enter the recipe(s)         you plan to make in         the input areas to         the left.                         Enter any additional        item(s) you wish to         include in your         shopping list in the        input areas to the         right.                                                 ͹ [Ctrl-C] for Shopping List  [Esc] to Return to Sub-menu  Nͼ  	  
     6 6 	6 6 
6 6 6 6 6 6 6 6 ں ! '!Ⱥ
u!   -ͻ   ͹  H E L P  S C R E E N - M A I N  M E N U   ͻ   -ͼ   Ŀ Press F1 to obtain an index of  Ŀ Press F2 to obtain an index of   F1 recipes. You can choose a recipe  F2 ingredients used. You can select   from the index of recipes.   recipes that use a particular   - ingredient (i.e. "tomato").   N   Ŀ Press F3 to obtain an index of  Ŀ Press F4 to select recipes that    F3 classifications. You can select  F4 use numerous ingredients and/or     recipes classified a particular   classifications. (i.e. "french    way (i.e. "desserts")  entrees made with shrimp")   N   Ŀ Press F5 to enter your own rec-  Ŀ Press F6 to obtain invaluable    F5 ipes, modify existing recipes,  F6 reference material regarding     remove unwanted recipes, and   nutrition, calories, cooking    alter optional parameters.  terms, measurement tables, etc.   N   Ŀ Press F7 to carry out numerous  You can select a recipe from the   F7 printing functions. If you know  =>  main menu by entering its name.     what you're cooking this week,  Explicitly request alternate    you can print your shopping list.  serving sizes in (brackets).   N  Nͼ    -ͻ   ͹  H E L P  -  ENTER/MODIFY/REMOVE/OPTIONS   ͻ   -ͼ   Ŀ Press F1 to obtain an index of  Ŀ Press F2 to enter a recipe of   F1 recipes. You can choose a recipe  F2 your own to the cookbook. Fill    from the index of recipes, or   in the 3 pre-formatted screens.    return to this sub-menu.  [Esc] reverts back a screen.   N   Ŀ Press F3 to modify an existing  Ŀ Press F4 to remove an unwanted    F3 recipe. You can re-classify the  F4 recipe.  This removal will be     recipe, change the ingredients,   permanant. Use this function    or modify the directions. 
 with discretion.   N   Ŀ Press F5 to alter the cookbook   Ŀ Press [Esc] to return back to    F5 default parameters. You can  Esc the main menu.     request alpabetized indicies,    "   change the screen color, define (   your printer protocol, etc. ,  N  N  N  N  N  Nͼ    your printer protocol, etc. ,  N  Q   -ͻ   ͹  H E L P  -  PRINTING FUNCTIONS   ͻ   -ͼ   Ŀ Press F1 to obtain an index of  Ŀ Press F2 to generate a shopping   F1 recipes. You can choose a recipe  F2 list. Enter the recipes you plan   from the index of recipes, or   for the week, plus supplementary   return to this sub-menu.  items to be included.   N   Ŀ Press F3 to print an index of  Ŀ Press F4 to print an index of    F3 recipe names in the cookbook.  F4 all ingredients used throughout     The recipe names will be print-   the cookbook.    ed in alphabetic order. 0  N   Ŀ Press F5 to print an index of   Ŀ Press [Esc] to return back to    F5 recipe classifications used  Esc the main menu.     throughout the cookbook.    "  N  N  N  N  N  N  N  NͼNͼ- ge the screen color, define (    -ͻ   ͹  GLOSSARY OF PREPARATION TERMS   ͻ    ͼ   &  '  CHOP:  Cut into pieces using a sharp  JULIENNE:Cut into small sticks.    tool. Hold knife tip down   '   with one hand and move blade   MINCE:  Cut into very small pieces.    up and down chopping food   
 smaller than chop but not    with the other.   
 crushed.   &  '  CRUSH: Press with garlic press, side  PEEL:  Strip off the outer covering.  of knife, or mallet to   '   release the juice of an   SHRED:  Cut into thin pieces using    ingredient.   
 the large holes of a grater.  &  '  CUBE:  Cut into cubes of a half inch  SLIVER:  Cut into long thin pieces.    or larger.   '  &  SNIP:  Cut into very small pieces   DICE:  Cut into cubes of a half inch  
 without any chopping action,   or less.   
 using scissors.   &  '  GRATE: Cut into tiny pieces using   '   the small holes of a grater.   '  & 'ͼ & 'ͼ 'ͼs.   &  '  & 'ͼles of a grater.   '  &  DUST: Sprinkle lightly.   &  '  & 'ͼ7	f  
  T   I/   -ͻ   ͹  GLOSSARY OF COMBINATION TERMS   ͻ    ͼ   &  '  BLEND:  Combine all ingredients   DUST: Sprinkle lightly.   	 until they are smooth and   '  	 uniform.   FOLD: Combine lightly using two   &   motions. A downward cut through  CREAM:  Beat just enough to make    the mixture then sliding across  	 mixture smooth, light, and    bottom and up the side, turning  	 fluffy.    mix over   &  '  CUT IN: Mix in a solid fat with dry   TOSS: Tumble ingredients using a   	 ingredients by chopping with   light lifting motion.   	 two knives or fingers or   '  	 or using a pastry blender.   WHIP: Beat mixture rapidly (add air).  &  '  DREDGE: Coat with flour or sugar.   '  &  '  &  '  &  '  &  '  &  '  & 'ͼ '  & 'ͼ'ͼ  '  &  '  & 'ͼ  & 'ͼlightly using two mot    spoon in wider circles. 
  &  '  DREDGE: Coat with flour or sugar.   TOSS: Tumble ingredients using a   &   light lifting motion.   DUST: Sprinkle lightly.   '  &  WHIP: Beat mixture rapidly (add air).  & 'ͼT   I   -ͻ   ͹ 
 GLOSSARY OF COOKING TERMS 
  ͻ    ͼ   &  '  BLANCH: Dip in and out of boiling   SEAR:  Cook at a high temperature   	 water to loosen skin or to   	 over direct heat until   	 prepare for freezing.   	 surface is brown. 
  &  '  BRAISE: Cook tightly covered in a   SIMMER: Cook in liquid just below   	 small quantity of liquid at   	 the boiling point. Bubbles   	 a low temperature, in oven   	 do not break surface. 	  	 or over a direct heat.   '  &  STEAM:  Cook in a rack or in double   BROWN:  Cook until food changes   	 boiler just over boiling   	 color using a small of fat   	 water.   	 over a moderate heat.   '  &  STEW:  Cook in a liquid just deep   POACH: Cook in liquid just below the  	 enough to cover food. 	   food point. Don't Cover food.  '  &  STRI-FRY: Thinly sliced food is   SAUTE:  Cook quickly in small amount  	 cooked quickly in skillet or   	 of fat.   	 wok, stir frequently. 	  &  '  & 'ͼ enough to cover food. 
  & 'ͼr food. 
  & 'ͼh to cover food.   & 'ͼT   I   -ͻ   ͹ 
 INGREDIENT SUBSTITUTIONS   ͻ    ͼ   For Ingredient  Substitute   For Ingredient  Substitute   & 'Ķ Baking powder .Baking soda   Tsp Lemon juice .Vinegar 	  Tbs   1 Tsp  Cream of tartar  Tsp  1 Tbs   &  '  Chocolate .Cocoa  3 Tbs Milk-baking .Fruit juice  1 cup   1 oz 	 Fat 
 1 Tbs  1 cup   &  '  Cornstarch .Flour  2 Tbs Buttermilk .Vinegar 	 1 Tbs   1 Tbs (For thickening)    1 cup  Milk  1 cup  &  '  Egg(whole) .Yolks  2   Milk-whole .Evaporated   cup   Water  1 Tbs  1 cup  Water   cup  &  '  Herb-fresh .Herb-Dry  1 Tbs Cake flour .All purpose  1 cup   1 Tbs    1 cup  less 2 Tbs   &  Sugar .Artificial  1/8 Tbs  Honey .Sugar 	 1  cup  1 Tsp  (not when baking)    1 cup  water   cup Sugar-brown .Granulated  1 cup  &   1 cup (Firmly packed)   & 'ͼup   & 'ͼux  tkб$-$-P <dr,dt5 _   -ͻ   ͹ 	 CALORIE AND NUTRITION GUIDE 	  ͻ    ͼ  in grams   FRUITS+VEGETABLES  CAL CARB  FAT PRO  FRUITS+VEGETABLES  CAL CARB  FAT PRO      ĺ     Ķ apple-medium   8020.0 .10 .3  mushrooms- cup   10  .5 .101.0  asparagus-4 medium 12 2.2 .801.3  onion- cup   30 6.9 .101.2  avocado- medium  188 7.118.02.4  orange-Navel 3"   7117.9 .101.8  banana-medium  10126.4 .201.3  peach-1 medium   38 9.7 .10 .6  beans-grn  cup   15 3.4 .151.0  pear-Barlet 3"  10025.1 .701.1  beans-wax  cup   14 2.9 .15 .9  peas-green  cup   57 9.7 .304.3  blueberries  cup  4511.1 .35 .5  pineapple- cup   4010.6 .15 .3  broccoli-sm stalk  36 6.3 .404.3  plum- 2"   22 5.8 .10 .2  carrot- cup   24 5.5 .15 .7  potato-baked 7 oz  14532.8 .204.0  celery-1 8" stalk   7 1.6  -  .4  radish- cup    5 1.0 .02 .3  corn-5" by 1 3/4"  7016.3 .802.5  spinach- cup    7 1.2 .10 .9  cucumber- cup   10 2.2 .05 .4  sprouts-Alf. 2 oz   20 2.0  - 2.0  eggplant- cup   19 4.1 .201.0  squash-Acn  cup   5714.4 .102.0  grapefruit-   5614.7 .10 .7  squash-Yel  cup   13 2.8 .20 .9  lemon-   10 3.0 .10 .4  squash-Zuc  cup   11 2.4 .05 .8  lettuce-Bos 1 cup   8 1.4 .10 .7  strawberries- cup  27 6.2 .35 .5  lettuce-ice 1 cup   7 1.6 .10 .5  tangerine-1 medium  3910.0 .20 .7  melon-can  of 5"  4110.2 .151.0  tomato- 3" 	  39 8.6 .402.0           ͼ
	!' o   -ͻ   ͹ 	 CALORIE AND NUTRITION GUIDE 	  ͻ    ͼ  in grams   MEAT,FISH+POULTRY  CAL CARB  FAT PRO  DAIRY,EGG + GRAIN  CAL CARB  FAT PRO      ĺ     Ķ beef-grnd-lean 3oz185  0  10  23  bread-white slice   55 10   1   2  beef-grnd-reg  3oz245  0  17  21  bread-wheat slice   65 14   1   3  beef-steak-srl 3oz330  0  27  20  cheese-Amer.  1 oz105  1   9   7  beef-steak-rnd 3oz220  0  13  24  cheese-cheddar 1 oz115  1   9   7  chicken-fls-brl3oz115  0   3  20  cheese-cottage 12oz360 10  14  46  chicken-bst-fry3oz155  1   5  25  cheese-cream  3 oz320  2  32   7  chicken-drm-fry3oz 90  -   4  12  cream-h & half1 cup325 11  28   8  crabmeat-can  3oz 85  1   2  12  cream-sour  1 cup485 10  47   7  haddock-brd-fry3oz140  5   5  17  egg-boiled  1 egg 80  -   6   6  lamb-broil 1 chop 400  0  33  25  egg-scrambled 1 egg110  1   8   7  lamb-roast-leg 3oz235  0  16  22  macaroni  1 cup155 32   1   5  liver-beef-fry 2oz130  3   6  15  milk-whole  1 cup160 12   9   9  pork-chop  3.5oz260  0  21  16  milk-skim  1 cup 90 12   -   9  pork-roast  3oz310  0  24  21  noodles  1 cup200 37   2   7  veal-boneless  3oz185  -   9  23  pizza-cheese  1 slc185 27   6   7  sticks-fish-brd8oz400 15  20  38  rice-regular  1 cup225 50   -   4  shrimp-can  3oz100  1   1  21  rice-instant  1 cup180 40   -   4  tuna-can-oil  3oz170  0   7  24                     ͼ _   -ͻ   ͹  MEASUREMENTS AND METRIC EQUIVALENTS   ͻ    ͼ   
  Ŀ     
Ŀ   
  MEASUREMENTS      EQUIVALENTS    
       
   &  '  1 pinch or dash .1/8 teaspoon(tsp)   1 teaspoon .5  ml   1 pinch (liquid) .a few drops    1 tablespoon .15  ml   3 teaspoons .1 tablespoon(tbl)   1 fluid ounce .30  ml   2 tablespoons .1 fluid ounce(oz)   1 cup .240 ml   4 tablespoons . cup 
   1 pint .480 ml   5.33 tablespoons .1/3 cup    1 quart .960 ml   16 tablespoons .1 cup 
   1 ounce .28  grams  2 cups 
.1 pint    1 pound .454 grams  4 cups 
.1 quart(qrt)   '  4 quarts .1 gallon(gal)    celsius temp= 5*(fahrenheit temp-32)  2 pints .1 quart       8 quarts-dry .1 peck    9   4 pecks-dry .1 bushel 
  '  &  '  &  '  &  '  & 'ͼ)!t   -ͻ   ͹ FOOD BUYING AND STORAGE - EGGS AND POULTRY   ͻ  Eggs    ͼ  Poultry   &  '  SIZE: Available in extra-large,large  AMOUNT: 1/2 to 3/4 lbs per serving.    and medium.   '  &  STORAGE: Wrap loosely in wrap/foil   GRADE: Graded as AA,A,B and C. AA    and store in coolest part of    and A are best for poaching, fry-    refrigerator. Fresh poultry may    ing and hard boiling. Grade B are    be kept for 1-2 days. To freeze -    good for general cooking. 
   wash, pat dry and wrap tightly   &   in foil. Lasts 2-3 months. 
  COLOR: Brown or white. The flavor,    Leftovers may be kept 2-3 days    nutrients + cooking are the same.    in refrigerator or 1 month in   &   freezer.   STORAGE: Refrigerate at 45 to 55    '   with large end up. Yolks can be   HINT: If there is a stale smell to    stored 2 to 3 days if covered with   the bird - freshen with 1 teaspoon    water and tightly covered. Whites    baking soda to 1 cup water mixture.   can store to 10 days or be frozen.  '   Fresh eggs will sink in water.   '  &  '  &  '  & 'ͼ؋  וA <    P Z րt "̀0*Ѵ!''ù ] <?u O   -ͻ   ͹  FOOD BUYING AND STORAGE - MEAT & FISH   ͻ  Meat    ͼ   &  '  GRADES: USDA prime, choice, good,    should be done just after purchase.   standard, comercial and utility in  '   descending order. Most meats sold   COOKING: The six methods for cooking    in retail stores are choice. As    meat: roast, broil, pan broil, fry,   you shop for meat, look for marbl-   braise and cooking in liquid. The    ing (tiny spots of fat). Aging can   best method depends on the tender-    provide tenderness and flavor.    ness, size, and thickness. 
  STORAGE: Meat should be stored prop-    Ŀ    erly right after purchase. Fresh     FISH     meat should be used in 2-3 days.         Ground meat used within one day.   SELECTION: Scales-bright and shining,   For 1-2 days prepackaged meat can    eyes bright, clear and bulging, and   be stored as is. Non packaged meat   gills pink.    should be stored loosly wrapped in  '   waxed paper, plastic or foil. This  COOKING: Don't overcook. Fish may be    allows air to dry surface and re-    steamed, poached, fried, boiled,    tard bacteria growth. Cool cooked    baked, broiled or grilled. 
   meats quickly. Cover and store in   '   refrigerator. Meat to be frozen   '  & 'ͼ!
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u3}  @j \ '!3&   -ͻ   ͹  FOOD BUYING AND STORAGE - RICE   ͻ    ͼ   &  '  LONG GRAIN: Hull and bran polished   COOKING: Never stir while cooking.    off. Cooks fluffy and dry. (meat)   '  &   REGULAR- Heat rice, water and salt   SHORT GRAIN: Hull and bran polished    to boil. Stir 1 or 2 times. Reduce    off. Cooks tender and moist.    heat to simmer, cover and cook for   &   14 minutes. remove from heat, fluff  CONVERTED: Polished but retains vit-   lightly, cover and let steam for 5    amins. Substitute for regular rice   to 10 minutes.    but cooking time is longer.    BROWN- Wash in strainer with cold   &   water then cook like regular rice   INSTANT: Pre-cooked, rinsed and    for 30 to 40 minutes.    dried. Good for quick meals.    WILD- Wash in strainer with cold   &   water then cook like regular rice   BROWN: Only outer hull removed and    for 40 to 50 minutes.    is vitamin rich. (nutty flavor)   '  &  STORAGE: Cover tightly to prevent   WILD: Not rice at all but seed of    drying. Keeps 4 to 5 days. Will    marsh grass. (Game and poultry)    keep up to 6 months in freezer.   &  '  & 'ͼ  baked, broiled or grilled. 
   meats quick   -ͻ   ͹ 
 DIRECTORY PATH SELECTION   ͻ   -ͼ   N  N  Path 1: F  N  Path 2: F  N  Path 3: F  N  Path 4: F  N  Path 5: F  N  Path 6: F  N  Path 7: F  N  Path 8: F  N  N͹ Enter [<-] [->] or selection directly => %  Nͼ	,$  ? ? 
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