Ingredients:
3/4 cup yellow cornmeal
3/4 cup white flour
1 tbsp. sugar
11/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 egg or 1/4 cup egg substitute
1 cup nonfat plain yogurt
2 tbsp milk
1 tbsp vegetable oil
Directions:
Preheat oven to 425F. Grease 8" square pan.
Combine all ingredients. Pour into pan. Smooth top with spatula to ensure evenness.
Bake in center of oven until golden brown and begins to pull away from sides of pan, about 20 minutes.
Serves 12
Thursday, June 13, 2013
Wednesday, June 12, 2013
Apple Gingerbread Pancakes
Ingredients:
3 cups whole wheat flour
4 tsp. baking powder
2 tsp. cinnamon
1 tsp allspice
3 eggs, beaten or 3/4 cup egg substitute
11/2 cup low fat milk
1/2 cup + 1 tbsp. molasses
1 tsp. vanilla exract
1 tbsp. veg. oil
2 tbsp. unsweetened applesauce
1 small apple, grated and drained (press in collander)
1 tsp orange zest
Directions:
Mix all ingredients together.
Heat nonstick griddle or skillet on med-low heat.
Spoon 1 heaping tablespoon batter per pancake.
Cook about 10 minutes, until bottoms are browned, flip and cook 5-10 minutes more until done.
Serves 4
3 cups whole wheat flour
4 tsp. baking powder
2 tsp. cinnamon
1 tsp allspice
3 eggs, beaten or 3/4 cup egg substitute
11/2 cup low fat milk
1/2 cup + 1 tbsp. molasses
1 tsp. vanilla exract
1 tbsp. veg. oil
2 tbsp. unsweetened applesauce
1 small apple, grated and drained (press in collander)
1 tsp orange zest
Directions:
Mix all ingredients together.
Heat nonstick griddle or skillet on med-low heat.
Spoon 1 heaping tablespoon batter per pancake.
Cook about 10 minutes, until bottoms are browned, flip and cook 5-10 minutes more until done.
Serves 4
Tuesday, June 11, 2013
Barley Pancakes
Ingredients:
3 eggs or 3/4 cup egg substitute
3/4 cup unsweetened coconut milk
1/3 cup orange juice
1 tsp. vanilla extract
3 tbsp. butter or margarine, melted
2 tbsp. honey
3/4 tsp. salt
11/2 cups barley flour
2 tsp baking powder
Directions:
Whisk together egg, milk, OJ, vanilla, butter, honey, and salt.
Stir in flour (do NOT add baking powder yet).
Allow mixture to rest at room temperature for about 15 minutes.
Preheat griddle or skillet to about 300F or medium.
When you're ready to cook, add the baking powder, stirring thoroughly.
Pour the batter onto hot surface about 1/4 cup at a time. Cook 3-31/2 minutes per side.
Serves 4
3 eggs or 3/4 cup egg substitute
3/4 cup unsweetened coconut milk
1/3 cup orange juice
1 tsp. vanilla extract
3 tbsp. butter or margarine, melted
2 tbsp. honey
3/4 tsp. salt
11/2 cups barley flour
2 tsp baking powder
Directions:
Whisk together egg, milk, OJ, vanilla, butter, honey, and salt.
Stir in flour (do NOT add baking powder yet).
Allow mixture to rest at room temperature for about 15 minutes.
Preheat griddle or skillet to about 300F or medium.
When you're ready to cook, add the baking powder, stirring thoroughly.
Pour the batter onto hot surface about 1/4 cup at a time. Cook 3-31/2 minutes per side.
Serves 4
Apple Oat Muffins
Ingredients:
2 cups peeled, finely diced apple (I use McIntosh)
1 cup quick oats
2/3 cup packed brown sugar
11/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. cinnamon
8oz plain, nonfat yogurt
1/4 cup nonfat milk
2 tbsp. applesauce
1 tsp. vanilla extract
1 egg or 1/4 cup egg substitute
11/2 cups all purpose flour
Directions:
Preheat oven to 400F.
Combine all ingredients.
Divide evenly between muffin cups.
Bake 20 minutes.
Serves 12
2 cups peeled, finely diced apple (I use McIntosh)
1 cup quick oats
2/3 cup packed brown sugar
11/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. cinnamon
8oz plain, nonfat yogurt
1/4 cup nonfat milk
2 tbsp. applesauce
1 tsp. vanilla extract
1 egg or 1/4 cup egg substitute
11/2 cups all purpose flour
Directions:
Preheat oven to 400F.
Combine all ingredients.
Divide evenly between muffin cups.
Bake 20 minutes.
Serves 12
Roasted Cauliflower
Ingredients:
1 large head cauliflower, cut into 1" florets
4 tsp olive oil, divided
2 cloves garlic, minced
2 tbsp. tahini
1 tbs. lemon juice
1/4 tsp. salt
1 tbsp. chopped parsley
1 tsp toasted sesame seeds
Directions:
Preheat oven to 425F.
Toss cauliflower with 2 tbsp. olive oil. Spread on large cookie sheet and bake 12-15 minutes (until cauliflower is tender and slightly browned).
Meanwhile, heat remaining 2 tbsp olive oil in small saucepan over medium heat. Saute garlic in oil 1-2 minutes. Stir in tahini, lemon juice, 5 tbsp. water, and salt. Simmer over low heat for 1-2 minutes. Remove from heat.
Divide cauliflower among serving plates. Whisk sauce, then spoon over cauliflower. Sprinkle with parsley and sesame seeds.
Serves 4
1 large head cauliflower, cut into 1" florets
4 tsp olive oil, divided
2 cloves garlic, minced
2 tbsp. tahini
1 tbs. lemon juice
1/4 tsp. salt
1 tbsp. chopped parsley
1 tsp toasted sesame seeds
Directions:
Preheat oven to 425F.
Toss cauliflower with 2 tbsp. olive oil. Spread on large cookie sheet and bake 12-15 minutes (until cauliflower is tender and slightly browned).
Meanwhile, heat remaining 2 tbsp olive oil in small saucepan over medium heat. Saute garlic in oil 1-2 minutes. Stir in tahini, lemon juice, 5 tbsp. water, and salt. Simmer over low heat for 1-2 minutes. Remove from heat.
Divide cauliflower among serving plates. Whisk sauce, then spoon over cauliflower. Sprinkle with parsley and sesame seeds.
Serves 4
Tamale Lentil Casserole
Ingredients:
1 tbsp. olive oil
3 cups water
2 cloves garlic, minced
1 (14oz) can tomato sauce
1 large onion, chopped
11/4 cups lentils
1 bell pepper, chopped
1 packet taco seasoning mix
Corn Bread Topping:
3/4 cup yellow cornmeal
3/4 cup white flour
1 tbsp. sugar
11/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 egg or 1/4 cup egg substitute
1 cup nonfat plain yogurt
2 tbsp milk
1 tbsp vegetable oil
Directions:
Heat oil in 3qt+ pan over medium heat. Cook onion, pepper, and garlic in oil until tender.
Stir in water, lentils, tomato sauce, and seasoning. Bring to a boil.
Reduce heat and simmer, partially covered, for 35 minutes.
Preheat oven to 400F. Grease 3qt+ baking dish.
Mix cornbread toppings together in a medium bowl.
Spoon lentil mixture into baking dish and spread corn bread topping evenly over the top.
Bake, uncovered, for 15-20 minutes or until topping is golden brown.
Serves 8
1 tbsp. olive oil
3 cups water
2 cloves garlic, minced
1 (14oz) can tomato sauce
1 large onion, chopped
11/4 cups lentils
1 bell pepper, chopped
1 packet taco seasoning mix
Corn Bread Topping:
3/4 cup yellow cornmeal
3/4 cup white flour
1 tbsp. sugar
11/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 egg or 1/4 cup egg substitute
1 cup nonfat plain yogurt
2 tbsp milk
1 tbsp vegetable oil
Directions:
Heat oil in 3qt+ pan over medium heat. Cook onion, pepper, and garlic in oil until tender.
Stir in water, lentils, tomato sauce, and seasoning. Bring to a boil.
Reduce heat and simmer, partially covered, for 35 minutes.
Preheat oven to 400F. Grease 3qt+ baking dish.
Mix cornbread toppings together in a medium bowl.
Spoon lentil mixture into baking dish and spread corn bread topping evenly over the top.
Bake, uncovered, for 15-20 minutes or until topping is golden brown.
Serves 8
Pumpkin Quiche
Ingredients:
1/2 cup Swiss cheese or similar cheese substitute, shredded
1 9" pie crust
1 cup low fat milk, or soy milk
2 eggs, or 1/2 cup egg substitute
1 tsp. chopped fresh thyme
1/4 tsp. salt
1/4 tsp. ground black pepper
1/4 tsp. allspice
1 cup pumpkin puree
Directions:
Preheat oven to 400F.
Sprinkle cheese over bottom of pie crust.
Whisk together milk, egg, thyme, salt, pepper, and allspice. Blend in pumpkin. Pour mixture over cheese in crust.
Bake 10 minutes.
Reduce heat to 350F and bake an additional 45 to 50 minutes (until filling has set and knife inserted in center comes out clean).
Cool at least 10 minutes before slicing and serving.
Makes 6 servings
1/2 cup Swiss cheese or similar cheese substitute, shredded
1 9" pie crust
1 cup low fat milk, or soy milk
2 eggs, or 1/2 cup egg substitute
1 tsp. chopped fresh thyme
1/4 tsp. salt
1/4 tsp. ground black pepper
1/4 tsp. allspice
1 cup pumpkin puree
Directions:
Preheat oven to 400F.
Sprinkle cheese over bottom of pie crust.
Whisk together milk, egg, thyme, salt, pepper, and allspice. Blend in pumpkin. Pour mixture over cheese in crust.
Bake 10 minutes.
Reduce heat to 350F and bake an additional 45 to 50 minutes (until filling has set and knife inserted in center comes out clean).
Cool at least 10 minutes before slicing and serving.
Makes 6 servings
Hearty Lentil Stew
Ingredients:
11/2 cups dried green or brown lentils
4 cups water
1 large onion, diced
2 stalks celery, chopped
1/2 tsp. dried tarragon leaves
1 (15oz) can tomato puree
2 tsp. salt
3/4 tsp. ground black pepper
1 tsp dried thyme leaves
3 cloves garlic, minced
Fresh greens (spinach, kale, etc) optional
Directions:
Combine lentils, water, onion, carrots, and celery in large pot and simmer for 21/2 hours.
Stir in tomato puree, garlic, salt, pepper, thyme, and tarragon. If desired add fresh greens.
Heat through and serve immediately with fresh bread and salad.
11/2 cups dried green or brown lentils
4 cups water
1 large onion, diced
2 stalks celery, chopped
1/2 tsp. dried tarragon leaves
1 (15oz) can tomato puree
2 tsp. salt
3/4 tsp. ground black pepper
1 tsp dried thyme leaves
3 cloves garlic, minced
Fresh greens (spinach, kale, etc) optional
Directions:
Combine lentils, water, onion, carrots, and celery in large pot and simmer for 21/2 hours.
Stir in tomato puree, garlic, salt, pepper, thyme, and tarragon. If desired add fresh greens.
Heat through and serve immediately with fresh bread and salad.
Grilled Veggie Sammich
Ingredients:
1 small eggplant, sliced lengthwise into 1/2" slices
1 zucchini, sliced lengthwise into 1/2" slices
1 red pepper cut into quarters, lengthwise
1 small red onion, cut into 4 slices
2 portobello mushroom caps, halved
1 long loaf french bread or large ciabatta loaf
4 oz Swiss cheese
Olive oil
Salt and pepper to taste
Sauce:
3/4 cup olive oil, melted butter, or spray butter substitute
1/2 lemon, juiced
dried cayenne pepper to taste
1 clove garlic, crushed with skin removed
2 tbsp thyme leaves
2 tbsp parsley leaves
2 tsp chopped chives
Directions:
Brush olive oil onto the veggie slices. Sprinkle with salt and/or pepper if desired.
Place veggies on a hot grill and cook until tender.
Cut bread into 4 individual sandwiches (8 slices).
Mix all ingredients for sauce, spread onto insides of bread (top and bottom).
Stack cooked veggies evenly onto sauced bread. Top with cheese.
Place under broiler until bread is crispy and cheese is melted.
Makes 4 sandwiches
1 small eggplant, sliced lengthwise into 1/2" slices
1 zucchini, sliced lengthwise into 1/2" slices
1 red pepper cut into quarters, lengthwise
1 small red onion, cut into 4 slices
2 portobello mushroom caps, halved
1 long loaf french bread or large ciabatta loaf
4 oz Swiss cheese
Olive oil
Salt and pepper to taste
Sauce:
3/4 cup olive oil, melted butter, or spray butter substitute
1/2 lemon, juiced
dried cayenne pepper to taste
1 clove garlic, crushed with skin removed
2 tbsp thyme leaves
2 tbsp parsley leaves
2 tsp chopped chives
Directions:
Brush olive oil onto the veggie slices. Sprinkle with salt and/or pepper if desired.
Place veggies on a hot grill and cook until tender.
Cut bread into 4 individual sandwiches (8 slices).
Mix all ingredients for sauce, spread onto insides of bread (top and bottom).
Stack cooked veggies evenly onto sauced bread. Top with cheese.
Place under broiler until bread is crispy and cheese is melted.
Makes 4 sandwiches
Basic Granola
Ingredients:
5 cups old fashioned oats
1 1/2 cups crisp rice cereal
1/2 cup wheat germ or ground flax seeds
1/2 cup brown sugar
1/4 cup maple syrup
1/4 cup honey
2 tablespoons vegetable oil
1/2 teaspoon salt
1 teaspoon vanilla
5 cups old fashioned oats
1 1/2 cups crisp rice cereal
1/2 cup wheat germ or ground flax seeds
1/2 cup brown sugar
1/4 cup maple syrup
1/4 cup honey
2 tablespoons vegetable oil
1/2 teaspoon salt
1 teaspoon vanilla
Directions:
Preheat oven to 350 degrees.
Combine oats, cereal, and wheat germ or flaxseed in large bowl.
Heat brown sugar, maple syrup, honey, oil, and salt in saucepan just until sauce melts together.
Remove from heat, add vanilla, stir, and add to oat mixture.
Fold sauce into the cereal. This takes a bit of patience and the cereal mixture will appear a bit dry.
Spread onto greased jelly roll pan.
Bake about 20 minutes, taking out to stir (so the edges don't burn) every 6 or 7 minutes, until it is toasted to your liking.
Cool, stirring every 5 minutes to ensure it doesn't clump too much - it will not harden in clusters, rather it ends up a little looser like cereal, which is great for sprinkling over yogurt.
Store in an airtight container.
Preheat oven to 350 degrees.
Combine oats, cereal, and wheat germ or flaxseed in large bowl.
Heat brown sugar, maple syrup, honey, oil, and salt in saucepan just until sauce melts together.
Remove from heat, add vanilla, stir, and add to oat mixture.
Fold sauce into the cereal. This takes a bit of patience and the cereal mixture will appear a bit dry.
Spread onto greased jelly roll pan.
Bake about 20 minutes, taking out to stir (so the edges don't burn) every 6 or 7 minutes, until it is toasted to your liking.
Cool, stirring every 5 minutes to ensure it doesn't clump too much - it will not harden in clusters, rather it ends up a little looser like cereal, which is great for sprinkling over yogurt.
Store in an airtight container.
Serves 12
Chocolate Espresso Cookies
Ingredients:
3 ounces unsweetened top grade dark chocolate, chopped
1 (12 ounce) package semisweet chocolate chips, divided
1/2 cup unsalted butter, cut into pieces
3 large eggs
1/2 teaspoon red cayenne powder (optional)
1 cup plus 2 tablespoons granulated sugar
2 1/4 teaspoons finely-ground dark-roast coffee beans or instant espresso powder
3/4 cup all-purpose flour
1/3 teaspoon baking powder
1/4 teaspoon salt
1 (12 ounce) package semisweet chocolate chips, divided
1/2 cup unsalted butter, cut into pieces
3 large eggs
1/2 teaspoon red cayenne powder (optional)
1 cup plus 2 tablespoons granulated sugar
2 1/4 teaspoons finely-ground dark-roast coffee beans or instant espresso powder
3/4 cup all-purpose flour
1/3 teaspoon baking powder
1/4 teaspoon salt
Preparation:
Preheat oven to 350°F and grease 2 large heavy baking sheets.
In a double boiler or a metal bowl set over a saucepan of barely simmering water melt unsweetened chocolate, 1 cup semi-sweet chocolate chips, and butter, stirring until smooth, and remove top of double boiler or bowl from heat.
In a bowl with an electric mixer beat eggs, sugar, and ground coffee on high speed until very thick and pale and mixture forms a ribbon when beaters are lifted, about 3 minutes, and beat in chocolate mixture.
Into egg mixture sift in flour, baking powder, and salt and stir until just combined. Stir in remaining chocolate chips.
Let the batter rest for about 10 to 15 minutes (it will thicken slightly during this time).
Drop batter by heaping tablespoons about 2-inches apart onto baking sheets and bake in batched on the middle rack of oven for 8 to 10 minutes, or until puffed and cracked on top.
NOTE: This cookie doesn't do well if you freeze the dough.
Sweet Potato Enchiladas
Sauce
1. To make Sauce: Bring all ingredients to a simmer in
saucepan over medium heat. Whisk to combine, then remove from heat.
Season with salt and pepper, if desired.
2. To make Filling: Heat oil in separate saucepan over medium heat. Add onion, and sauté 3 to 5 minutes, or until soft. Add sweet potatoes, tomatoes, salsa, garlic, chipotle chile, and 1/2 cup water; bring to a boil. Reduce heat to medium-low, and simmer 30 to 40 minutes, or until sweet potatoes are soft. Mash mixture with potato masher until combined. Add black beans, and cook 5 minutes. Stir in half of cheese, and remove from heat.
3. To assemble Enchiladas: Preheat oven to 350ºF. Brush 13- x 9-inch baking dish with oil. Spread 1/2 cup Sauce in bottom of dish. Fill tortillas with Filling. Roll, and pack close together seam-side down in baking dish. Top with remaining Sauce and cheese. Bake 15 minutes.
4. Adjust oven to broil. Broil Enchiladas 5 minutes, or until cheese is browned and bubbly. Let rest 10 minutes before serving. Garnish with lime wedges, avocado slices, sour cream, and cilantro sprigs, if using.
Serves 8 (makes 16 enchiladas)
- 1 15-oz. can tomato sauce
- 1 ¾ cups vegetable broth
- 2 1/2 tsp. chili powder
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. dried oregano
- 1 Tbs. extra virgin olive oil
- 1 small onion, diced (1 cup)
- 1 ½ lb. sweet potatoes, peeled and diced (3 cups)
- 1 15-oz. can diced tomatoes, drained
- 1 16-oz. jar prepared medium salsa
- 2 cloves garlic, minced (2 tsp.)
- 1 chipotle chile in adobo sauce, drained and minced
- 1 15-oz. can black beans, rinsed and drained
- 8oz shredded cheddar divided
- extra virgin olive oil, for brushing baking dish
- 16 6-inch corn or flour tortillas
- 2 limes, cut into wedges
- 1 avocado, sliced
- ½ cup sour cream, for garnish, optional
- Cilantro sprigs, for garnish, optional
2. To make Filling: Heat oil in separate saucepan over medium heat. Add onion, and sauté 3 to 5 minutes, or until soft. Add sweet potatoes, tomatoes, salsa, garlic, chipotle chile, and 1/2 cup water; bring to a boil. Reduce heat to medium-low, and simmer 30 to 40 minutes, or until sweet potatoes are soft. Mash mixture with potato masher until combined. Add black beans, and cook 5 minutes. Stir in half of cheese, and remove from heat.
3. To assemble Enchiladas: Preheat oven to 350ºF. Brush 13- x 9-inch baking dish with oil. Spread 1/2 cup Sauce in bottom of dish. Fill tortillas with Filling. Roll, and pack close together seam-side down in baking dish. Top with remaining Sauce and cheese. Bake 15 minutes.
4. Adjust oven to broil. Broil Enchiladas 5 minutes, or until cheese is browned and bubbly. Let rest 10 minutes before serving. Garnish with lime wedges, avocado slices, sour cream, and cilantro sprigs, if using.
Serves 8 (makes 16 enchiladas)
Gluten-Free Sunflower Butter Cookies
- 1 egg
- 1 cup granulated sugar
- 1 cup creamy Sunflower Butter
- 1 teaspoon vanilla extract
- 1/2 teaspoon baking soda
- 1/4 teaspoon lemon juice
- granulated sugar for garnish
- Preheat oven to 350 degrees F.
- Blend all ingredients together (except sugar for garnish).
- place tablespoon sized balls of dough on a greased or parchment lined cookie sheet. Press the top of each cookie with fork tines twice crosswise to form classic crosshatch pattern.
- Sprinkle tops with garnish sugar.
- Bake for 11 minutes.
- Allow cookies to cool on baking pan at least 5 minutes (they are fragile until cooled). Remove to a rack and cool completely.
Makes about 32 cookies (2” in diameter)
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