More Healthy Recipes
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2 cups of whole grain flour
you can make this easily by blending in blender or food processor whole grain flakes like
Barley, Wheat, Rye, Oats etc.
1/3 Cup Soy milk powder (or can use nonfat dry milk powder)
1 2/3 Cup Water
Egg Replacer for one egg or can use 1 egg
2 tsp. Baking powder (aluminum free)
Pinch of salt
1 tsp. vanilla (optional)
pinch of cinnamon (optional)
1/4 cup - 1/3 cup of vegetable oil
Blend this in a blender. It will be quite thick. You can pour into a bowl and add a little water if you desire. Pour onto a hot non-stick griddle for each pancake. Because these are whole grain and also they do not have the fat that regular pancakes do - you will need to slide your spatula underneath the pancake and check for "doneness".
These are very good with Maple Syrup or hot fruit.
~ French toast normally uses lots of eggs. This recipe uses no eggs. It will come out a little differently than regular French Toast. But we have learned to like this healthy alternative.
1/2 cup cashews (blend smooth in blender or food processor)
2 cups water
1/2 package of Mori Nu Silken Tofu (about 3/4 cup)
1/2 cup date pieces
1/2 cup orange juice Concentrate
1/2 cup of unbleached flour
1 Tbsp Vanilla
pinch of cinnamon & Nutmeg
~ Blend really really smooth. Pour into a shallow dish. Dip slices of whole grain wheat bread in the mixture. Place dipped bread slices on a hot non-stick skillet and brown on both sides. These can also be baked at 400 degrees for 15 to 20 minutes. Watch them, because baking can dry them
out. Serve with warm Maple Syrup! YUM!!
~ Soy is claimed to be very very good for you. Here is an alternative to scrambled eggs. No it doesn't taste anything like Scrambled eggs - but it is something we have come to enjoy with warm freshly toasted whole wheat english muffins.
1 lb of Firm tofu (mashed with a fork)
1 Tbsp of "Chicken Like Seasoning" (look for recipe)
1 Tbsp of Nutritional Yeast Flakes
1/2 tsp of garlic powder
1/2 tsp. Onion powder
1/4 tsp. Tumeric (this is for color)
1 tsp. fresh chopped parsley
1 Tbsp fresh chopped Chives
1/2 Cup chopped onion
salt to taste as desired
Lightly sauté Onion and chives 'til tender. Can also add in some chopped pepper or mushrooms if desired. Then add in the Tofu and other ingredients and cook to heated through really well.
RICE PUDDING DELIGHT
~ This is a favorite with my crew!! And it is very very nutritious too!!
3 Cups Cooked Brown Rice ( I start this when I first get up and it's ready in 45 minutes)
1 Can Crushed Pineapple
1/2 cup of date pieces
1/2 cup of sliced almonds or sliced cashews
1/2 cup of unsweetened Coconut flakes
Mix together in deep casserole dish
In Blender blend smooth:
2 - 2 1/2 cups hot water
1/2 cup of almonds
1 tsp. vanilla
pinch of cinnamon (optional)
1/2 cup of date pieces
Mix this into the first mixture in deep casserole dish. Bake for 45 minutes at 350 degrees.
OPTION: We add 1 or 2 cups of fresh or frozen Raspberries or peaches to this before baking.
LUNCH & DINNER MEALS
ZUCCHINI CRAB CAKES
~ We love these on a whole grain bun with some of our homemade (nondairy) tartar sauce and lettuce!!
2 Cups of grated Zucchini
1 cup of soft tofu mashed well (I use the Mori Nu brand for this)
1 Cup seasoned bread crumbs (can make your whole grain style ones if you like)
2 Tbsp of low fat or soy mayonnaise
1 tsp. salt 1/2 tsp. of garlic
1/2 tsp. of poultry seasoning (optional)
Mix well and scoop out enough to make into golf size balls. Roll in a little more bread crumbs and sauté on a hot non-stick skillet. Serve warm on a whole grain bun with healthy mayo or tartar sauce.
MOCK CHICKEN LOAF
1 cup uncooked oatmeal
1 cup water
1 pint non-fat cottage cheese
2 eggs or can use an egg replacer type product
2 packages of George Washington's Soup broth powder or other broth powder
1 cup seasoned bread crumbs
1 chopped onion
Blend all but oats in blender - pour into a sprayed loaf pan and stir in oats. Bake for 45 to 60 minutes at 350 degrees.
"CHICKEN" Like BURGERS
1 Cup Firm Tofu 1/2 cup WW Flour
1 Tbsp Olive Oil or Water 1/4 Cup Nutritional Yeast
1/2 Cup Minced green onions 1 Tbsp Soy Sauce
2 Cup Finely grated green cabbage 1/2 poultry like seasoning
1 cup finely grated carrots
Sauté Green Onions in skillet and add cabbage, carrot and sauté for 4 to 5 minutes, until soft. Seat aside. Preheat oven to 350 degrees.
Cream tofu in a food processor. Add the flour, yeast, soy sauce, and poultry seasoning. Process 'til smooth. Add vegetables and pulse 3 times, just to combine and chop lightly. This can also be done by hand.
Spoon 1/3 cup of mixture in dollops onto an oiled baking sheet. Flatten to 1/4 to 1/2 inch patties and shape in neat rounds. Bake for 15 minutes, then turn over na bake an additional 10 minutes.
Serve on Whole grain bun with Lettuce and Tomato.
CHICKEN STYLE SEASONING
~ This is easy and cheaper to make than buying.
In blender add:
1 1/2 cup of Nutritional Yeast flakes
3 T. Onion Powder
2 1/2 T. Salt
2 1/2 tsp. Garlic Powder
1 T. Celery Seed
1 1/2 T Italian Seasoning
Blend 'til smooth and then stir in 2 T. of dried Parsley. Store in a mason jar and use as you would for Chicken Seasoning.
BROCCOLI - Pepper Sauce LASAGNA
~ I received the inspiration for this recipe from a Better Homes and Garden magazine. I tweaked it 'til I felt it was a little more healthy and yet still really tasty!! It is a family favorite
now!!! This uses Roasted peppers to make a sauce instead of Tomato Sauce. It is a nice delightful change!!
Follow the steps for this new tasty Lasagna Invention!!
Preheat Oven to 425 degrees.
Steam 2 bunches of broccoli chopped up 'til crunchy/tender
Cook 16 or so Lasagna Noodles (can use Whole Wheat, Artichoke, Spinach or other)
Mix together in a bowl:
1 lb of Firm tofu mashed well 1 1/2 cups of nonfat Cottage Cheese
1/4 Cup Soy or regular Parmesan cheese 2 T. Fresh parsley chopped.
Pinch of salt and garlic.
1 - 12 oz drained jar of roasted red sweet peppers 2 cloves of garlic minced
1 cup of cashews (grind smooth in food processor/blender) 3 cups of water
Blend in blender 'til smooth then add:
1/4 cup of unbleached flour 1/2 tsp. basil a pinch of salt
Blend again smooth.
1. Use some of the Pepper Sauce to cover the bottom of your baking dish.
2. Then add a layer of Lasagna Noodles
3. Carefully spread 1/3 of the Tofu mixture over noodles
4. Add 1/3 of cooked drained broccoli pieces
5. Sprinkle a little Soy or Nonfat Monterey Jack or Mozzarella Cheese over Broccoli
6. Add a layer of Lasagna Noodles
7. Add 1/3 of Tofu Mixture
8. Add 1/3 of broccoli pieces
9. Sprinkle a little cheese - can also pour a little pepper sauce over
10. Add Layer of Lasagna Noodles
11. Add the last of the Tofu Mixture
12. Add the last of the Broccoli
13. Sprinkle a little cheese
14. Cover with Lasagna Noodles
15. Pour the Pepper sauce over the top and sprinkle a little of the cheese and some Soy or regular Parmesan cheese on top. Bake Covered for 40 minutes. Uncover and bake for 15 minutes more.
Serve this Lasagna with Whole Grain Garlic Bread and a large tossed salad for a wonderful meal!!
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