Links and Outport

2 questions.
First off, is there a way to just output the category titles for links? I have alot in each category, and would like to have jsut the categories in my menu, and link to other pages that list the sites in each category.
Now, is there a way to export all my bog entries to a pure text file? I have to fix a few hundred validation errors concerning the use of blockquotes (never knew you needed p tags to enclose the text inside). I could get a text dump of the SQL database, but I’d have to go through my friend who is very busy and would likely take a long time to do so.