Chunky Apple Oatmeal Pancakes (BF) 3/4 cup whole wheat flour 1/8 cup oats 2 tablespoons oat bran 1/2 teaspoon cinnamon 2 teaspoons baking powder 1/4 teaspoon salt 1/4 cup raisins 1/2 cup chopped apple 1 cup apple juice Combine dry ingredients. Add raisins and apple. Gently stir in juice until dry in- gredients are completely moistened. Pour batter by 1/4 cupfuls onto a nonstick skillet or griddle. Cook until bottom is brown and spatula slips easily underneath. Turn and brown other side. Makes eight plump pancakes. Maple Cream : For a tasty and nourishing pancake topping, mix together equal parts of pure maple syrup and plain yogurt.
BANANA FRENCH TOAST - 1 2 small, very ripe bananas1 cup plain soy milkdash cinnamon and/or nutmeg8 slices whole wheat breadnonstick cooking spray as needed 1. Process bananas, soy milk, and spice in a blender or food processoruntil very smooth. Pour into a shallow bowl. 2. Heat a nonstick griddle over medium high heat. Apply a light coatingof nonstick cooking spray. Dip bread into banana batter and cook untillightly browned on both sides. Makes 4 servings.
Banana French Toast - 2 Serves 2 to 3 2 medium bananas2/3 cup soymilk2 Tbs. maple syrup1/8 tsp. ground cinnamon4 slices bread Blend bananas, soymilk, maple syrup, and cinnamon until smooth. Pour into aflat, shallow dish and soak bread slices 1 minute on each side. Transfercarefully to a skillet which has been oiled or sprayed with a nonstickvegetable spray. Cook first side until lightly browned, about 3 minutes,then turn and cook second side until browned. Serve with fresh fruit, fruitpreserves, or maple syrup.
Basic pancakes 1 1/2 cups whole wheat flour1/4 teaspoon salt3 tablespoons baking powder1 3/4 cup low fat soy milk (or use skim dairy milk) Combine dry ingredients, add milk and mix until thoroughly combined.Preheat griddle until few drops of water "dance" on surface. Pour 1?$ cupbatter onto griddle, cook at medium heat until pancakes begin to bubble,about 3 minutes, and bottoms are lightly browned. Turn and cook other side.
Best-Ever Pancakes (Revised) 1and 1/2 cup whole wheat pastry flour (Can Sub 1/2 cup buckwheat for 1/2 cup ww flour)2 tsp. baking powder3/4 tsp. baking soda6 TBS Energy Egg replacer1 TBS Vinegar1 cup soy or rice milk3/4 cup unsweetened applesauce (A 1/2tsp of salt can be added for those thataren't used to whole wheat, as it sweetens thetaste .But try it first without. You may not need it) Mix the dry ingredients and wet ingredients seperatelyand then together. Mix just enough to wet the dry ingre-dients because over mixing causes flatter pancakes.Spray a large Teflon pan with some spray oil and wipeout. You don't need to use spray. Ladle batter in makingthree pancakes at a time. Cook over medium heat.Feeds three as they are heavy. I top mine with maple syrup and blueberries (thawed fromthe freezer.) It seems the potatoe flour in the egg replacerreally gives these pancakes a good taste along with thesoda and vinegar that mimic buttermilk. This recipe is based on fatfree suggestions from SandraWoodruff's Secrets of Fatfree Cooking Books . I left outthe salt once and they were fine that way. With the saltin the leaveners, you really don't need it. I also believeyou could use 1-2 TBS less of the egg replacer, but havenot tried it.
Apple Cinnamon Bars (snack) 1 cup whole wheat flour 1/2 cup rolled oats 1 tablespoon ground cinnamon 1 teaspoon baking powder 1/4 cup brown sugar 2 eggwhites or 1 egg equivilent EnerG 1/2 cup soy or dairy milk 1/4 cup apple juice concentrate 1/4 cup raisins or craisins about 1 1/4 cup chopped peeled appled Soak the raisins in the apple juice concentrate for 30 minutes. Spray 8" square pan with vegetable spray (or use non stick pan) Stir together dry ingredients. Add apples and toss to coat. Stir together all wet ingredients. Pour wet stuff into the dry, fold together just to evenly moisten the dry ingredients. Spread this thick batter into the prepared 8" pan, bake at 350 degreed F for 20 minutes. BTW, have you all discovered the non frozen applejuice concentrate? It is in the juice aisle of my market, I was skeptical, but it is actually fine and very convenient.
Chickpea Snacks (Takes 2-3 days) Ingredients for the seasoning mix 2 teaspoons salt 2 teaspoons onion powder 2 teaspoons garlic powder 1 teaspoon dry mustard 1 teaspoon turmeric 3/4 teaspoon white pepper 1/2 teaspoon black pepper 1/2 teaspoon cayenne Combine all of the above in a small bowl. Other ingredients 1 packet artificial sweetner (1-gram) 1/2 pound dried chickpeas 5 cups water 1 cup apple juice 1 cup vegetable stock Combine 1 TABLESPOON ONLY of the seasoning mix with the artificial sweetener and set aside. Place the chickpeas and water in a container, add the rest of the UNsweetened seasoning mix, and soak overnight in the refrigerator. The peas will be more than double in volume, so make sure the pot is big enough to hold them. The next day: Place chickpeas and the (seasoned) soaking water in a 5 quart pot over high heat. Add apple juice and cook 20 minutes. Add vegetable stock and cook until peas are just tender, 40 minutes. Remove from heat, drain peas in colander, rinse well, and drain. Sprinkle peas evenly with reserved sweetened seasoning mix. Now you can cook them one of two ways. 1. Use a food dehydrator. Spread evenly around the trays and dehydrate until peas are dry and crunchy, about 20-22 hours. 2. Use an oven. Spread peas on cookie sheets or sheet pans and cook at 150 degrees until dry and crunchy, about 20-22 hours. COMMENTS: I didn't have white pepper so used 1 teaspoon black pepper total. I tried this recipe both with and without the artificial sweetner and it's better *with* it. Regular sugar doesn't work at all. Did not have a dehydrator, dryed them in the oven. It took 15 hours one time, 20 hours another. Must have been the number of times I opened the oven door. You have to move the pans from one shelf to another and turn them every couple of hours or they won't dry evenly. I did not stir the peas.
Italian Veggie roll ups 1/2 cup cooked white beans, mashed and seasoned with garlic2 pepperoccini peppers, stemmed, seeded and choppedshredded romaine lettucechopped tomatoesChopped Italian flat parsleychopped red onionchopped green pepper4 black or green olives, slicedshredded carrotMarinara SauceItalian seasoning or fresh basil leaves Spread the beans on a tortilla - I buy FF tomato-basil ones at the supermarketAdd veggies to half of tortilla. Top with seasonings ( spices, salt, pepper, basil, garlic...whatever you like) Add Marinara sauce and roll up like a burrito. I like some Marinara on the side to dip the roll-up as I eat. Leftover broccoli is wonderful in this roll-up too.
Marinated Mushrooms (snacks) 1 LB button mushrooms4 spring onions, or 1 onion2 TBSP lemon juice2 cloves garlic2 bay leaves1 TSP brown sugarsalt and black pepper1 glass white wine, or stock1/2 TSP marjoramparsley Chop the onions and cook gently in a small amount of the wine or stock, forjust a few minutes. Add the cleaned mushrooms, juice and seasoning, bayleaves and marjoram. Cook gently until the watery liquid has evaporated,about 15 minutes. Now add the garlic and the rest of the wine, bring to aboil and then leave to cool. Stir in about a TBSP of fresh parsley.To make this dish really work, it must be left for several hours beforeserving and is good with fresh brown rolls.Adapted from "Healthy eating for a new age" by Joyce D'Silva
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