Each of the recipes below are ones we have used. They are a few from my personal collection and those of my sister. They use no white sugar or unhealthy ingredients. We pray that you are blessed by this small sampling - and that it will encourage you . . . that eating healthy can be interesting, fun, and enjoyable.
Most people know how to make applesauce - but in case this is a first try here is a good recipe for sauce without sugar. I cook down a large pot (about 10 to 15 quarts) of apples in about 1 - 12 oz can of apple juice concentrate with 1 - 12 oz can of water added. I cook them down over low heat so they don't burn on the bottom and stir them occasionally. When they are soft, I run them through my squeezo (however, you can use a victoria strainer or other things). I fill my clean quart jars with this yummy sauce and then can them in a water bath for 30 minutes.
Take 1 quart of applesauce (I normally take much more than that - I do several quarts at a time). Put the sauce in a casserole dish with 6 oz of apple juice concentrate. Add a pinch or more of cinnamon (or cinnamon substitute) and a pinch or so of nutmeg. You can add cloves (just a smidgen) if you like. Mix this together and bake in the oven at 275 to 300 degrees for about 2 to 3 hours - until it is thick enough like Apple Butter. Stir every 1/2 hour or so. This is so delicious on whole grain toast.
To can this - water bath in pint jars for 5 minutes. These make wonderful gifts - and it is so simple.
Apples - enough cut slices for one large pie.
1 - 12 oz can of apple juice concentrate
1/2 tsp. cinnamon or cinnamon substitute
1/4 tsp. nutmeg
a pinch of cloves if you like
Cook these over medium heat on the stove until a little soft. Then add:
1/3 cup water
1/4 cup cornstarch, Wondra flour, or other thickening agent
Stir this together. Take off heat. Fill pie shell with the apples and top with a granola type topping.
You do almost anything for a topping. You can use Granola or make your own. Suggestion -
1/2 cup or more raw quick oats
1/4 to 1/2 cup chopped walnuts
1/4 cup wheat germ
1/4 cup or more to moisten - apple juice or honey or maple syrup
Sprinkle on top of apple pie and bake at 350 for 1/2 hour.
PIE CRUST (NO OIL)
Making pie crust without oil isn't hard. It is healthier for you. Sometimes if your crust is too thick, however, it will be a bit tougher than your oily counterpart.
1 cup or more Barley Flour
1 tsp. salt (optional)
1/3 to 1/2 cup of cashews blended in the same amount of water.
Mix the cashew mixture into the flour mixture. Knead dough into a soft dough ball - not sticky. If it is tacky or sticky add a bit more flour 'til you get a soft consistency. Roll this dough out between two sheets of wax paper. Peel off the top sheet of wax paper and then invert into pie dish and flute your crust edges (after taking off the the bottom sheet of wax paper, of course.).
Sweet Potato Casserole
For the sweet potatoes:
3 cups mashed sweet potatoes 1 Tbsp.. pure vanilla
maple syrup or honey to taste 2 Tbsp.. soy powder
1/2 cup non-dairy milk or more to reach desired consistency
Bake 3 or 4 sweet potatoes, enough to yield 3 cups of sweet
potato. Mix together and put in a casserole coated with liquid lecithin to prevent sticking.
For the topping:
Combine the following ingredients and spread over sweet potatoes. Bake 20 min. at 300 degrees.
1 cup maple syrup
1/3 cup whole wheat pastry flour, or regular ww flour
1 cup chopped pecans.
This is so Yummy!
2 cups pecans 1/4 tsp.. sage
1/4 tsp.. garlic powder 1 medium. onion
1/2 cup celery 2 cups tomatoes
2 cups whole grain bread crumbs 1 Tbsp.. Bragg Liquid Aminos
2 cups Basmati rice
Prepare 2 cups Basmati rice by stirring rice into 4 cups boiling water, turn down heat, replace lid and cook for 30 min. Turn off and allow to sit 15 min. with lid on. While rice is cooking, place pecans in a food processor or blender, grind to a fine meal and pour into a bowl. Chop tomatoes fine and add to the bowl. Dice and steam sauté onions and celery in a small amount of distilled water. Combine rice onions, celery, tomatoes, seasonings and bread crumbs with pecan mixture and mix well. Spread into a lecithin coated loaf pan and bake at 350 degrees for 45 min. Remove from oven and spread the following sauce on top then bake an additional 15 min.
Sauce for top of pecan loaf:
1/2 cup water
1/2 cup ketchup
1/2 cup maple syrup
Stir together and spread over loaf after it has baked for 45 min. This is Awesome!
This is good with spaghetti, put this spread on toasted whole wheat bread alone or sprinkle some garlic powder on top and eat with spaghetti it is real good.
1 Cup cashews or sunflower seeds
1 Cup water
1 Cup cooked rice or potatoes ( to thicken) potato tastes great!
1 tsp.. salt or Braggs liquid Aminos
2 Tbsp.. nutritional yeast
Blend all together till creamy in blender, the cashews and water first, then add the rest of the ingredients.
Chicken or Beef Style Luncheon Meat
1/2 cup soy flour
1/2 cup corn meal
1 1/2 cups water
1/2 cup cashews or sunflower seeds
2 Tbsp.. chicken or beef style seasoning
1/4 cup yeast flakes
3/4 cup gluten flour
2 tsp.. Braggs liquid Aminos
Whiz the first three ingredients, and Half the cashews or sunflower seeds in the blender until smooth, place in a bowl and mix in the rest of the ingredients, knead 3-5 min.
Put in a greased 20 can, and cover with foil. Place can in a pot with water almost to the top of can. Bring to a boil, reduce heat, and simmer for 1 1/2 hours. Add water to pot as needed. Allow to cool, shake out of can and slice thin. keep out what you will use up in 3 or 4 days and freeze the rest.
1/3 cup oats, cover with water and let sit over night.
In the morning add 1/2 chopped apple, 1-2 Tbsp.. raisins,
sprinkle a small amount of cinnamon, 1 tbsp.. honey or maple syrup. Stir and enjoy. This is much better than cooked oatmeal.
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