Vegetable Pate
2 1/2 cups grated sweet potato (about 1 medium potato)
2 1/2 cups water
2 tbsp oil
1/4 cup chopped onion
1 tsp tarragon
1 tsp basil
pinch of cayenne
1 cup sunflower seeds
1/4 cup tamari (soya sauce alternative or Braggs)
2 tbsp nutritional yeast
1/4 cup millet flour
Serve 6
Blend together all ingredients in a blender or food processor until smooth. In a food processor this can be done in one operation. However, in a blender it will have to be done in about 3 batches, because the ingredients won't fit into the blender container at the same time.
Pour the mixture into a well-oiled and lightly floured 11" x 17" baking dish. Bake at 350 F for 40 minutes or until set. Chill before serving. The pate will become firmer when cool. Cut into squares to serve.
(Suzy)
Chili-Lime Roasted Chickpeas and Pistachios
1 tbsp paprika
1 tbsp chili powder
1 tsp salt
1/2 tsp cayenne
2 15oz cans chickpeas, rinsed and drained
1 cup pistachios
Juice of 1 lime
Preheat oven 350 F. In a small bowl, mix together paprika, chili powder, salt and cayenne. Line a baking sheet with aluminum foil, and place chickpeas and pistachios on it. Sprinkle spice mixture over chickpeas and nuts, tossing to coat evenly. Spread chickpeas and nuts out in a single layer and bake in preheated oven, stirring occasionally, until crisp, about 45 to 50 minutes. Squeeze lime juice over mixture, toss, sprinkle with additional salt to taste, and serve immediately - cool to room temperature and store, in a covered container, for up to 3 days.
Summer Salsa
1 small red onion, chopped
1/2 tsp salt
Juice of 2 limes
4 red or green (or a combination) jalapeno pepper, seeded and finely chopped
4 medium tomatoes, chopped
1 cups fresh or frozen (thawed) corn kernels
1 medium, ripe avocado, peeled and diced
1 cup chopped fresh cilantro
Place chopped onion in a bowl, sprinkle with salt, squeeze lime juice over it, and set aside for 15 to 20 minutes. Add chilies, tomatoes, corn, avocado, and cilantro, and stir to combine. Serve immediately or cover and refrigerate up to 3 days
Ezekiel Bread
1/4 cup lentils
1/4 oz active dry yeast (half a package)
1 1/4 cups warm water (110F), divided
1 tbsp and 3/4 tsp olive oil
3/4 tsp salt
3/4 tsp honey
2 cups whole-wheat flour
1 cup barley flour
1/2 cup soy flour
2 tbsp millet flour
1 tbsp rye flour
Place lentils in a small saucepan, cover with water and cook until soft. Drain and set aside to cool. In a small bowl, dissolve yeast in 1/8 cup warm water. Let stand until creamy, about 10 minutes. Place lentils in a bowl and mash. Mix in oil, salt, honey and remaining water. Preheat oven to 375 F. In large bowl, mix flours. Stir the yeast mixture into lentils. Beat 1/2 cup of flour into the yeast-and-lentils mixture. Stir in the remaining flour, 1/4 cup at a time, beating well after each addition. When the dough has pulled together, turn it out onto a lightly floured surface and kneed until smooth, about 8 minutes. Place dough in a lightly greased bowl and turn to coat with oil. Cover with a damp cloth and let rise in a warm place until doubled in volume, about 1 hour. Punch the dough and turn it out onto a lightly floured surface. Briefly knead and form into a loaf. Place loaf in lightly greased 9" x 5" loaf pan. Cover loaf with a damp cloth and let rise until doubled in size, about 40 minutes. Bake in oven for about 1 hour, or until bottom of loaf sounds hollow when tapped.
Calories 160; Fat 3 g; Carbs 6 g; Protein 7 g/Slice
Whole-Grain Healthy Banana Bread
Ready in 1 hour and 30 minutes
Makes 1 loaf
3/4 cup Splenda Sugar Blend for baking
3/4 cup flaxseed meal
5 ripe bananas, mashed
1/4 cup skim milk
1/4 cup low-fat sour cream
2 tsp egg whites
2 cups whole-wheat flour
1 tsp baking soda
1/2 tsp salt
Preheat oven to 350 F. Grease a 9" x 5" loaf pan. In a medium bowl, mix together sugar blend, flaxseed meal, bananas, milk, sour cream and egg whites until well blended. In another bowl, combine flour, baking soda and salt. Stir in banana mixture until moistened. Spoon into prepared loaf pan. Bake for 1 hour and 10 minutes, or until, a toothpick inserted into the crown of the loaf comes out clean.
Calories 213; Fat 5 g; Carbs 38 g; Fiber 8 g; Protein 7 g/Slice
Three-Seed Bread
Ready in 4 hours and 30 minutes
Makes 1 loaf
1 1/4 cup warm water
2 tsp active dry yeast
2 tbsp honey
2 cups white unbleached flour
1 cup whole-wheat flour
1 1/2 tsp salt
1/3 cup flaxseed
2 tbsp oil
2 tbsp raw shelled sunflower seeds
1 tbsp poppy seeds
Preheat oven to 375 F. Add warm water, yeast and honey to a bowl and let stand for 5 minutes. In a separate bowl, combine flour, salt and flaxseed. Once the yeast mixture has proofed (become bubbly and risen), add oil to the liquid mixture, then the flour mixture.
Mix well and place on a flat surface. Start kneading, adding more flour as needed. Knead for about 5 to 8 minutes. Grease a large bowl. Place dough in prepared bowl and cover. Let stand for 45 minutes, or until doubled in size. Grease a loaf pan. Punch down loaf and form dough into loaf. Place in prepared loaf pan. Allow to rise for 30 minutes, or until doubled in size. Bake for 40 to 45 minutes. Let cool and serve.
Calories 150; Fat 5 g; Carbs 25 g; Fiber 3 g; Protein 3 g/Slice
Stuffed Blueberry Pancakes
1/4 cup fat-free ricotta cheese
1/4 cup fresh blueberries, rinsed
1 packet Splenda
1/4 tsp vanilla extract
Combine all ingredients in small bowl and set aside
1/4 cup dry oats
2 tbsp dry pancake mix (such as Bisquick Light)
1/2 cup liquid egg substitute
2 packets of Splenda
Dash of cinnamon
Combine all ingredient in blender and blend until smooth. Pour batter into preheated omelet pan and cook about 2 minutes or on each side, or until edges are lightly browned. Transfer to a plate. Spread ricotta-blueberry stuffing onto pancake and fold in half, omlette-style.
Calories 330; Fat 8 g; Carbs 37 g; Protein 24 g / 264g servings
Easy Black Bean Dip
1 can (19 fl. oz) black beans, rinsed & drained
2 cloves garlic
1 tbsp olive oil
1 tbsp pickled jalapeno peppers (optional
1 tsp oregano
1 tsp ground cumin
1/4 cup fresh cilantro
Add all the ingredients to a food processor or blender & pulse until smooth. Makes 1 1/4 cups (2 tbsp ~ 1 point)
(Gail)
Quick Guacamole
1 avocado, peeled and pitted (reserve pit)
3 tbsp salsa
Place the avocado in a bowl and roughly mash it with a fork. Add the salsa & mix together. Spoon into a serving container and place the pit in the center to prevent the guacamole from turning brown.
Makes 3/4 cup (2 tbsp - 1 points)
(Gail)
Double Wheat Waffles
1 cup whole wheat flour
1/3 cup Bran Flakes
2 1/2 tsp baking powder
1/2 tsp salt
1 cup fat-free milk
1/4 cup olive oil
1 egg & 2 large egg whites
Mix dry ingredients in a bowl. In another bowl beat milk, oil, egg & whites together well. Add liquids to dry ingredients and mix until combined.
Let stand while waffle iron heats.
Cook and serve with sugar free syrup or your favorite fruit spread
Makes 10 servings - 2 points per serving
