Pat Eby; a Food Writer Skinnies Up

Sweet Potato and Black Bean Chili; a Recipe

Tasty, and so good for you. Alice's recipes perk up my meals each week . . . Pat 

Yield: 4 servings; 2 cups each serving

Adapted by Alice Foster, R.D. for Foodie Friday, from a recipe at EatingWell.com 

"I never thought I would love this chili as much as I do and I can feel good about it, too. Sweet potatoes are a good source of vitamins A and C. The beans are a powerhouse of protein, vitamins and minerals. Your belly and you body will thank you for trying this one.” Alice Foster                                                                                                                                                                                 

1 tablespoon plus 2 teaspoons extra virgin olive oil (see tester’s note to eliminate oil)

1 large onion, diced (match the size of the dice to approximate size of beans for onions and sweet potato)

1 medium large sweet potato, peeled and diced

4 large cloves garlic, peeled and minced fine

2 tablespoons chili powder

4 teaspoons ground cumin

1/2 teaspoon ground chipotle chile (see tester’s notes)

1/4 teaspoon salt

2 1/2 cups water

2 15-ounce cans black beans, rinsed and drained or 4 cups cooked black beans

1 14-ounce can petite diced tomatoes

4 teaspoons lime juice

1 fresh lime, quartered (optional)

1/2 cup coarsely chopped cilantro

1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add diced onions and sweet potatoes and cook, stirring often, until the onion begins to soften and turn translucent, about 4 minutes.
2. Add minced garlic, chili powder, cumin, chipotle and salt. Stir constantly for 30 seconds.
3. Add water and bring to a simmer, stirring often. Reduce heat and simmer until sweet potatoes are tender, 10 to 12 minutes.
4. Add beans, tomatoes and lime juice. Increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until the liquid reduces slightly, about 5 minutes.
5. Remove from heat and stir in the cilantro. Serve with lime wedges if desired.

 Tester’s notes:

Chipotle peppers are dried, smoked jalapenos. The flavor is slightly sweet and smoky. They are sold dried, ground, or canned whole in adobo sauce. You may substitute a canned chipotle, finely chopped, for the ground for a fuller, somewhat hotter flavor. 

If you are cutting fat, heat 1/4 cup of water or vegetable stock in the pot, then add sweet potatoes and onions. 

Per serving using original recipe: 307 calories. 8 g total fat, 1 g saturated fat, 0mg cholesterol, 51g carbohydrates, 12gprotein, 14g fiber, 494mg sodium 

Note: To lower the sodium content, use dried beans, cooked or choose a low-sodium brand of canned black beans.

 

 

 

 

Hummus, Skinny Style

Try lemony smooth hummus with just a bit of olive oil and no tahini, a paste made from ground sesame seeds. Oil and tahini kick-up the fat and calorie count in traditional hummus. Good for you still, but the lightened up version helps keep pounds coming off. Pan-roasted garlic, lots of lemon juice, lemon zest and icy cold water to help the garbanzo beans purée to a velvety smoothness.

Garbanzos, also called chickpeas, provide the base for a classic hummus. Soak and cook dried garbanzos, or use canned garbanzos for a quick snack. Be sure to drain and rinse all canned beans before using them. I like the S&W and Goya brands of garbanzos for their flavor, smooth texture and consistent quality. Some brands stayed gritty after lengthy processing. Taste varied widely between brands as well.

You can make hummus from cannellini beans as well. The dip finishes smoother than garbanzos with a milder flavor. It’s especially good with bits of sun-dried tomatoes and toasted pine nuts mixed in.

My friend Ann tipped me off to skillet roasted garlic, a no-fat technique outlined by Rick Bayless. Visit his website to learn this technique. The mellow roasted garlic flavors without the harsh note raw garlic imparts.

The idea to use water to thin out the dip comes from The America’s Test Kitchen Healthy Family Cookbook. Icy-cold water worked best for me. If you like a buttery hummus with tahini try the Test Kitchen’s recipe for hummus.

Eat this spread on low-fat baked lavash, flat breads or with raw veggie dippers. Spread it on bread for sandwiches in place of mayonnaise. Top toasted bagels with hummus, too. Serve with olives, roasted garlic and homemade pickles as accents

 

Lemony Light Hummus

Yield: 4 to 6  servings

 

6 large cloves skillet-roasted garlic

1 15-ounce can garbanzo beans, drained and rinsed

1/4 cup plus 2 tablespoons ice-cold water

1/4 cup freshly squeeze lemon juice (about 2 large lemons)

zest of one lemon

2 teaspoons olive oil (see note)

1/4 teaspoon ground cumin

Cayenne pepper to taste

Salt to taste

Toasted black sesame seeds, optional

 

1. Separate 4 cloves from a head of garlic. Rub gently to remove excess skin, but do not peel the papery skin off each clove. Place cloves in a small skillet and roast over medium low heat, stirring occasionally until the cloves are soft, 10 to 15 minutes. The skin may blacken in small spots. Remove to a small dish. Peel when cooled and chop in rough pieces.
2. Process drained and rinsed beans, ice water, lemon juice, zest, olive oil, cumin, cayenne pepper, ¼ teaspoon salt and garlic pieces in a food processor until smooth and creamy. Plan on 2 to 3 minutes for this step. Use a pulse action. Scrape down as needed.
3. Mound the hummus in a bowl, cover and refrigerate. Taste. Add more salt if needed, keeping in mind the saltiness of flatbreads, crackers and veggies. Sprinkle with toasted black sesame seeds if desired.
4. Refrigerate. Eat within 5 days.

Note: a lemon olive oil adds another layer of lemon flavor

 

Variations: 

Roasted Red Pepper Hummus: Reduce the lemon juice to 2 tablespoons. Don’t add the zest. Add 1/2 cup roasted red peppers to the ingredients list and process everything together.

Spinach-Artichoke Hummus: After you process the basic hummus, stir in 1/2 cup frozen spinach, defrosted and well-drained, plus 2 water-packed artichoke hearts, chopped fine. Eliminate the cayenne pepper and add 1/2 teaspoon red pepper flakes. 

 

 

Baked Apples. So Simple. So Good for You.

Two weeks past the holidays, fifteen days since resolutions rattled in your brain, and you’re probably looking for a great-tasting dessert that’s low in calories and high on taste. If it’s packed with nutrition, even better. Try baked apples.

MacIntosh, Cortland, Rome, Winesap and Jonathon apples make my top five list for baked apples. These mellow apples roast to a custard-y consistency in under an hour. The cooking times vary by size and variety. An over-baked apple will split, and while it’s still plenty good, I like the looks of a whole baked apple better.

Bake extras for snacks and to add to recipes. I’ll cut up half a baked apple and add it to my morning oatmeal. Sometimes, I scoop the baked apple from its skin, add a quarter-cup of whole cranberry sauce and a little apple juice and cook up a cranberry apple sauce. Cut them up in a yogurt parfait.

Most often, I bake mine with Grade-B maple syrup, vanilla and raisins, but I like them with brown sugar and dried cranberries, too. Here’s a simple recipe. The apples in this bake are Cortlands. The flavor’s lovely, the fragrance when they bake divine, and the leftovers taste great, however you serve them.

To calculate the calories in each apple, I used the new Super-Tracker from the USDA website, Food-a-Pedia. This site just launched the first of January, and it’s a wonderful tool for planning meals, keeping a food diary, and calculating the calories in a recipe. More on this later, in a post about food diaries.

Baked Apples

Yield: 4 servings

4 medium apples

2 Tablespoons raisins

2 Tablespoons Grade B maple syrup

1 teaspoon pure vanilla extract

1/2 teaspoon cinnamon/sugar mix

• Pre-heat oven to 350 degrees F; 325 for glass pans.
• Using a vegetable peeler, pare a collar around the top of the apple. Core, but don’t go through the blossom end. Try using a paring knife to make the first cut, then use an espresso spoon or a melon baller to scoop out the core. This step takes a little practice.
• Lightly coat the bottom of the baking pan with non-stick butter-flavored cooking spray. Place the apples in the pan and divide the raisins evenly, placing them in the core.
• Mix the maple syrup and the vanilla together. Pour into the cored apples, dividing evenly.
• Place in the oven. Set the timer for 35 minutes. Check the apples when the timer goes off. Bake in 5 minute increments, checking consistently, until the apples soften Remove from oven to a cooling rack. Spoon pan juices over the apple collars. Sprinkle with cinnamon/sugar mix. Serve immediately or cool and serve later. Refrigerate baked apples when they’ve cooled. 

Calories per apple: 137 (from Super-Tracker Food-a-Pedia)

 

 

 

Lightened Up Lentil Soup; A Fork in the Road

It’s snowed this week  in St. Louis for the first time this winter. Two inches of snow and black ice forced commuters on highways and roads to a standstill during rush hour. While I sat in my car, headed to my part-time job, crushing grip on the wheel, eyes peeled for sliding cars, I got pretty stressed.

Dinner, I thought, will be a familiar comfort; warm and steamy lentil soup. My grandmother made lentil soup heavy on the kielbasa, fragrant with onions, carrots and celery, thick and rich.

I’ve lightened my cooking, eschewing meat most meals, increasing vegetables in my diet and limiting or eliminating fats. The lower-calorie lentil soup I make today packs plenty of flavor in a brothy soup with more vegetables and no fat. A winning combination for me.

The recipe comes from legendary Cajun chef Paul Prudhomme’s 1993 cookbook, A Fork in the Road. Regular old brown lentils, in the hands of this master chef Paul Prudhomme, make an unexpectedly sweet and spicy soup, worthy of dinner guests.

In the introductory Notes from the Test Kitchen, Prudhomme writes, “I was really having a hard time getting a complete, “round” taste without using butter or oil. Without a “round” taste, I’m not happy or satisfied with a dish. It has to be complete, filling my mouth with all kinds of flavors – sweet, salty, spicy.” Prudhomme arrives at a fully round flavor with this soup, relying on spices, tamari and buttery apple juice to build tastes.

Start to finish, the soup cooks in under an hour. Unlike dried beans, lentils don’t need pre-soaking. The soup clocks in at 106 calories per cup, too.

Used copies of this fine cookbook are available on Amazon. The reviewers rightly point out this may not be a book for a beginning cook, or a once-in-a-while cook because Prudhomme details complex spice mixes for nearly every dish. Prudhomme’s attention to each ingredient and technique, however, is what makes the recipes in this book taste so good.

Not-My-Grandmother’s Lentil Soup

Adapted from Paul Prudhomme’s Fork in the Road cookbook

Yield: 8 main dish servings; 16 appetizer servings

A different lentil soup. A bit of kick from the peppers. Layers of flavor from the seasonings, the apple juice and the tamari. A great use of parsnips. I like to vary the last two vegetables by the season. 

Seasoning mix:

2 teaspoons sweet paprika

1 ½ teaspoons salt (see note)

1 ½ teaspoon garlic powder

1 ½ teaspoons dry mustard

1 teaspoon onion powder

1 teaspoon ground cumin

1 teaspoon dried cilantro leaves*

¼ teaspoon ground black pepper

½ teaspoon ground white pepper

1 teaspoon cayenne

Soup:

Olive oil cooking spray

2 cups chopped white or yellow onions (not sweet)

2 cups chopped green bell pepper, divided

2 cups chopped celery, divided

2 tablespoons water

3 bay leaves

1 cup apple juice

2 teaspoons minced fresh garlic

2 cups dried lentils

10 cups vegetable stock, divided**

¼ cup tamari***

1 cup medium diced carrots

1 cup medium diced parsnips

1 cup medium diced zucchini (see tester’s note)

1 cup medium diced yellow squash (see tester’s note)

• Combine herbs and spiced for seasoning mix in a small bowl.
• Spray the bottom of a  5-quart stock pot or Dutch oven with cooking spray. Heat. Add 1 cup each of onions, bell pepper and celery, stirring often, over medium high heat. After one minute, add water and cook an additional 5 to 7 minutes.
• Add 2 tablespoons of the seasoning mix, bay leaves and apple juice. Cook until the liquid evaporates, about 10 to 12 minutes.
• Put the remaing onions, bell pepper and celery in the pot next. Add the rest of the seasoning mix, the garlic and the lentils. Stir to combine, then add 6 cups vegetable stock and the tamari.
• Cook uncovered over medium low heat for 18 to 30 minutes. Check the lentils for softening beginning at 18 minutes. Stir often to the bottom of the pot. Add 2 cups stock when the lentils are softened, but not completely cooked. Cook for 10 minutes.
• Add the remaining stock, carrots and parsnips. Cover and cook 10 minutes.
• Add the green and yellow squash, cover and cook 5 minutes. 

*dried cilantro available at spice shops and ethnic markets
**Deborah Madison has a great recipe for quick-cooking vegetable stock.  If you want a thicker soup, add less stock at the end.

***tamari is a very flavorful concentrated soy sauce. Available at Asian markets 

Tester’s notes:

usually omit the salt in the seasoning mix because the tamari is salty and the celery contains sodium also.  

Seasonal vegetables work great in this soup. In summer try corn and tomatoes,  or green beans and new potatoes. In fall, rutabagas and swiss chard, or celery root and sweet potatoes. Adding a handful of spinach at the end of the cooking time is nice, too. 

 

Black-eyed peas: Luck and Prosperity in the New Year

Can luck and prosperity by guaranteed by eating black-eyed peas on New Year’s Day? Maybe, but here’s a sure thing; a healthy recipe to start the new year with a low-fat, nutrient dense, high-fiber black-eyed pea salad. Festive, flavorful and colorful, this salad’s earned a year-round place at my table.

Varying the chopped vegetables trips the taste buds and keeps me from getting bored with this good-for-you legume. When my doctor strongly suggested incorporating five servings of beans into my diet, the prescription seemed daunting.

Sure, I like chilis, red beans and rice, ham and beans and refried beans – all calorie dense and loaded with fats. I considered beans a once in a while food, not a diet staple. Beans became one of my healthy eating challenges in June of 2011 when I resolved to live healthier every day.

Seems like a good day to renew that resolution. The results of living healthfully since June include a weight loss of 40 pounds, blood pressure readings low enough to make my doctor smile, more energy and strength than I thought possible and new clothes– well, gently used thrift clothes -- in my closet.

This black-eyed pea salad, made with lusciously plump frozen black-eyed peas, chopped vegetables and whole wheat couscous with a squirt of lemon or a lemon-y light dressing meets the bean challange head-on.

Good health, luck and prosperity to all in the new year.

 

Black-Eyed Pea Chopped Salad with Whole Wheat Couscous

Yield: 8 servings 

2 cups cooked whole wheat couscous

Juice of one lemon, divided

3 tablespoons chopped Italian flat-leaf parsley

3 cups black-eyed peas, steamed and chilled

1/2 cup finely diced red or sweet onion (optional)

1/2 cup finely diced celery

3 cups fresh vegetables of your choice, cut in a small dice (see note)

sea salt and fresh ground pepper to taste

• Cook couscous according to package directions, fluff and cool. Squeeze half the lemon over the cooled couscous, straining out seeds. Add chopped parsley and incorporate.
• Place cooked peas in a mixing bowl. Add the diced onion, celery and vegetables.
• Using a mico-plane or zest tool, grate the zest from the remaining half-lemon over the vegetables. Squeeze lemon juice over all, using a strainer to catch any seeds. Mix well.
• If desired, add 1/8 cup prepared vinaigrette dressing, season with sea salt and pepper, mix and set aside.
• Make a bed of couscous on the plate. Spread with the cooked vegetables and peas. You can make one large platter or serve individually on salad plates, ½ cup couscous and 1 cup mixed vegetables. Garnish as desired.

Notes:

Dice vegetables just a bit bigger than the black-eyed peas. Mix and match according to seasons. Could include greeen beans, corn, carrots, sweet bell peppers, radishes, yellow or green summer squash, mild to hot banana peppers, kohlrabi, kale, chard, greens, steamed winter squash, mushrooms – your choice 

Make your own vinaigrette, or use a light dressing, such as Ken’s lite olive oil vinaigrette.

 

 

 

Taking Stock: Re-thinking Soups and Stews

Soup burbling on the back burner comforts me when cold winds circle the house and rattle the windows. Stocks coaxed from turkey carcasses, chicken backs, ham shanks and oven-roasted beef bones roiled on my stove over the years each winter to be transformed to noodle soups, pea, bean and barley soups and stews.

The switch I made to cook with more vegetables, no fat and little meat didn’t bode well for stock making until vegetarian friends Mike and Rachel mentioned a lovely vegetable stock recipe Deborah Madison wrote for The Greens Cookbook, Extraordinary Vegetarian Cuisine from the Celebrated Restaurant. 

I’d forgotten how much I liked this book when Madison first published it in 2001. The library had an updated version waiting on the shelves. Borrowing books makes financial sense for me, keeps cookbook-fever in check and helps me stay current with trends and techniques. 

In the chapter called Soups and Stocks, Madison explains how to build flavors with vegetables, herbs and spices. She catalogs what qualities each ingredient brings to the stock and which ones play well together. She also provides recipes for spring and winter vegetable stocks, wild mushroom stock, even a stock for curried soups and stews.

Madison’s words challenged me to think about soups in new ways. She understands and shares how to develop flavor combinations. The meaty taste of eggplant, the earthy quality of kale or chard, the sweetness of parsnips and carrots, the tartly acidic note of tomatoes -- each brings a unique note to the stock. Generous amounts of parsley, lots of garlic, and sweet leeks and onions round out flavor. 

Some vegetables don’t work in a simmering stock: cauliflower, brussels sprouts, artichokes, beets and spinach. Madison cites strong cooking odors, colors bleeding or acrid tastes as the reasons for exclusion.

Following her guidelines, my stocks turned out full-flavored and lush. Plus, vegetable stocks don’t take forever to make. Most vegetables give up their flavors in thirty minutes as opposed to the hours of cooking beef bones. Be sure to try several of her recipes and don’t hesitate to make up your own. Her directions inspire confidence.

Taste didn’t suffer in these healthier alternatives to meat stocks. The soups, pilafs and casseroles I’ve cooked satisfy my tummy and my conscience. Here’s a close adaptation of Madison’s wild mushroom stock, sans fats, plus a simple barley soup fragrant with onions, celery, carrots and portabello mushrooms for snowy days. Enjoy.

Wild Mushroom Stock

(closely adapted from Deborah Madison)

Yield: 7 to 8 cups

1 cup hot water

1 ounce dried porcini mushrooms

3 tablespoons cold water

2 teaspoons tamari (optional) *see note

4 ounces baby bella mushrooms, caps and stems, roughly chopped

2 medium carrots, peeled and diced

2 celery stalks, diced

1 medium onion, peeled and chopped

1 cup leek greens, cut in 1-inch pieces

1/4 teaspoon ground thyme

6 to 8 branches fresh flat-leaf Italian parsley, roughly chopped, both leaves and stems

Large pinch of dried sage

2 large cloves garlic, peeled and chopped

1/2 teaspoon salt

9 cups cold water

• Cover porcinis with hot water and let stand for 15 minutes.
• Heat water in a large pot or Dutch oven until it bubbles at the edges. Add tamari. Add all vegetables, herbs, garlic and salt and cook over medium-high heat 5 to 7 minutes, stirring often.
• Add the dried mushrooms and their soaking liquid. Add 9 cups cold water. Bring to a boil, reduce heat to a simmer and cook 45 minutes.
• Strain the stock through a fine-mesh sieve. Discard and compost solids.
• Stock is ready to use, or it can be reduced by cooking further over low heat.
• Pour into containers and refrigerate or freeze.
• This stock freezes well in ice cube trays. Single cubes can be used to cook with rice, grains or poured over steamed vegetables for a flavor burst.

Note: tamari is a fermented soy product, a little stronger and sweeter than soy sauce, that heightens flavor. It’s available at Whole Foods, some groceries, Asian and international markets.

 

Mushroom Barley Soup

Serves 2 for a main dish or 4 as a starter soup 

3 cups wild mushroom stock

1 small (2-inch) onion, sliced into thin rings, separated

1 rib celery, washed, trimmed and cut in slices

1 large carrot, peeled and sliced in rounds

1/2 cup cooked pearled barley* (see note)

4 to 6 baby bella mushrooms, stems and caps, cleaned and sliced

2 branches fresh Italian flat-leaf parsley, stems removed, leaves roughly chopped

 

• Bring mushroom stock to a low boil in a saucepan. Add onions, celery and carrots. Cook over medium low heat 10 minutes.
• Add cooked pearled barley, stir, cover and cook 5 minutes longer.
• Add mushrooms and cook an additional 5 to 10 minutes.
• Stir in parsley. Remove from heat and let stand, covered for 2 to 3 minutes.
• Ladle into warmed bowls. Serve with whole-grain bread and low-fat hummus or yogurt cheese. 

Note:

Keeping cooked whole grains like barley, brown rice and kamut in the refrigerator saves time and effort. For this soup, I sometimes like to add whole oats (not steel cut) and cook them as a grain. Here’s a link to an Mary Ann O’Reilly’s recipe for oatmeal soup recipe in the St. Louis Post-Dispatch where I learned this trick. 

 

 

A Food Writer Learns to Skinny Up

Writing about farmers’ markets, chefs, home cooks, kitchen gadgets and all things culinary keeps me happily self-employed and puts dough in my bank account. Cooking is one of my talents, but food isn’t just a way to make a living for me.

Celebrations usually involve cooking and eating with family and friends. For me, eating isn't only about nourishing my body. Food functions as comfort, rewards, guilty pleasures and a solitary indulgence against hurt, anger or fear. If food was a Facebook friend, I’d categorize our relationship as ‘complicated.’

When the results of blood tests from a physical showed a blood sugar reading four points higher than normal, I needed to change the casual relationship I’d nurtured with food and cooking. Moderation forced me to to think differently about what I cook and eat. Let’s just say it ain’t easy.

Luckily, curiousity runs amok in my family, so the challenge to cook lean, clean and tasty revs my motor. I’ve tapped the search engines from the comfort of my office for ideas. Other food writers, given similar bad news, responded with articles, blogs and cookbooks. Encouraging finds, for sure.

A few library trips yielded more books than I could carry about diets and low-fat, low-calorie, nutrient dense cooking. Here’s what I learned: I didn’t know beans about cooking with little or no fat.
I’m not sure how to feed myself, but I’m learning. Because I write food really well, documenting my change of habit keeps me focused.

So it’s time to skinny up. I love that slang, meaning to own up to food issues and stay on a healthy eating track. That’s why I’m starting a blog to explore food choices, to share resources, to learn new ways to cook flavorful low-fat, lower calorie meals. I’ll have recipes, success stories, product tips, cooking methods and cookbook suggestions, too.

Because writing brings clarity for me, always, I’m eager to learn new things about myself. I’m in my sixties. Foolishly, I thought life would be a smooth glide by now, but the fates still surprise. Thank the goddesses, who keep things interesting.

Visit often. Comment and share. Enjoy the journey. I will. 

 

A recipe for Three-Bean Salad

My doctor suggested adding at least five servings of beans, dried or canned, to my diet each week. I’m a winter bean-eater; a soups, ham & beans, red beans & rice kind of gal, so finding lower calorie ways to bring fiber-rich and protein heavy beans to the table year-round presented some challenges for me.

Since I started my new eating regimen early in the summer, I made this three-bean salad, revised from my grandmother’s recipe. Perfect for fresh green and wax beans from the farmers market, but it works with canned beans, too. The cooked sour and sweet dressing makes this dish. You may want to halve the quantities in this recipe, as it yields a generous 12 servings. 

Three-Bean Salad

Yield: 12 servings

 

3/4 pound fresh green beans (or one lower-sodium 14 ½-ounce can)

1/2 pound fresh yellow wax beans (or one lower-sodium 14 ½-ounce can)

1 large Carmen (or other) sweet red pepper

4 medium stalks celery

1/2 large Vidalia onion

1 15 1/4-ounce can red lower-sodium red kidney beans, drained and rinsed

1 cup white vinegar

2 teaspoons granulated sugar

1 tablespoon canola oil

1/2 teaspoon salt

1 teaspoon ground black pepper

2 teaspoons Truvia sweetener (optional)

• Stem and snap beans into bite-sized pieces. Steam for five minutes, drain and transfer cooked beans to a bowl of ice water to retain color.
• Wash, peel and seed red pepper. Julienne into strips, then cut into bite-sized pieces.
• Wash celery. Remove any big strings. Cut ribs on the diagonal into chunky pieces.
• Peel and slice onion into strings or chunks.
• Combine beans, peppers, celery and onions. Toss to mix. Add drained kidney beans and toss gently, taking care not to break up the beans.
• In a small saucepan, bring vinegar, sugar, oil, salt and pepper to a low boil, stirring a few times. Reduce heat and simmer 5 minutes. Cool until just warm. Taste. Add sweetener if desired.
• Pour over bean mix and toss lightly to blend. Refrigerate until chilled.