SUPER EASY WHOLE WHEAT BISCUITS Makes 4 to 5 biscuits
1 cup whole wheat flour 2 teaspoons baking powder
¼ teaspoon salt 2 tablespoons cold butter
½ cup cold 2% milk
Pre-heat oven to 450º F.
Wash and dry counter or table.
In a medium bowl, mix flour, baking powder and salt.
Whisk with a fork or whisk.
Cut the butter into pea sized pieces. Add butter to flour mixture. Mash butter into flour with a fork or pastry blender, until mixture looks like coarse crumbs.
Stir in milk.
Spread a little flour on the counter or table.
Put dough on the floured counter or table, and pat it out with your hands until it is about ¾ inch thick. If the dough sticks to your hands, coat your hands with some flour.
Use a round cookie cutter or an upside down glass to cut out biscuit rounds.
Press scraps of dough together and cut as many biscuits as you can from the dough.
Put biscuits on ungreased baking sheet. Bake10 to 12 minutes. Let cool 5 minutes, then use a spatula to remove biscuits from cookie sheet.
P B AND J SMOOTHIE
Makes 2 to 3 Servings
1/3 cup milk 1/3 cup apple juice
1/3 cup natural peanut butter 1 ripe bananas
1 cup fresh or frozen berries
Place all ingredients in a blender or food processor. Blend until smooth.
WHAT MAKES THESE FOODS GOOD FOR YOU?
- Whole wheat flour has more fiber and vitamins and minerals than refined white flour.
- Peanut butter in smoothie adds protein.
- Natural peanut butter has no added sugar.
- 2% milk has less fat than whole milk,
- Berries add fiber, vitamins and minerals.
BAKED POLENTA WITH MARINARA SAUCE
3 ¼ c. water 1 c. polenta or cornmeal
1 T. dried herbs of your choice ¼ tsp. salt
½ c. shredded Parmesan cheese 2 T. butter, divided
Heat oven to 375º F.
Use 1 T. of the butter to grease the insides of an 8” x 8” x 2 glass baking dish.
Put 2 cups of the water in a medium saucepan and bring to a boil.
Meanwhile, mix remaining 1 ¼ cup water with the polenta, herbs and salt.
Turn heat to low and slowly and CAREFULLY whisk the polenta mixture into the boiling water.
Cook and whisk over low heat for 10 to 15 minutes, until polenta begins to pull away from the sides of the pan.
Remove from heat and stir in Parmesan cheese and tablespoon of butter.
VERY CAREFULLY use a rubber scraper to put polenta into the prepared baking dish.
Bake 20 to 30 minutes, until top is brown.
NOTE: Baking is always done uncovered, in the oven.
Cut into squares.
Serve with marinara sauce and Parmesan cheese.
1 T. olive oil 1 medium sized Vidalia onion
1 cloves garlic, 3 large tomatoes
¼ teaspoon salt 1 T. tomato paste
1 T. fresh basil (or 1 tsp. Dried) 1T. fresh parsley (or 1 tsp. Dried)
1 T. fresh oregano (or 1 tsp. Dried) ¼ tsp. black pepper
Peel and chop onion and garlic.
Heat olive oil in a medium, heavy bottomed saucepan.
Add onion and garlic.
Sauté 2 to 3 minutes, until onion is transparent.
Wash tomatoes. Use a serrated knife to cut in quarters and remove stem.
Place tomatoes plus onion and garlic in food processor or blender and process until smooth.
Return mixture to saucepan. Cook and stir over medium low heat, stirring often, 15 minutes.
Add remaining ingredients. Cook 15 minutes more over medium low heat, stirring often
NOTE: This recipe makes a small batch of sauce. It can be doubled or tripled as needed to feed more people.
THIS SAUCE WILL STAY FRESH IN THE REFRIGERATOR FOR UP TO 3 DAYS. FOR LONGER STORAGE, PLACE COOLED SAUCE IN A ZIPLOC BAG, SEAL AND FREEZE.
Better Mac and Cheese
1 ½ cup whole wheat macaroni 1 cup skim milk
½ cup canned chickpeas, drained 1 ½ cup shredded cheddar cheese
¼ teaspoon salt 1/8 teaspoon garlic powder
1/8 teaspoon paprika 1/8 teaspoon pepper
Olive oil for pan.
Fill a large saucepan or dutch oven 2/3 full of water.
Place on stove.
Turn heat on high.
Heat until water boils.
Carefully stir in macaroni.
Turn heat to medium.
Simmer 8 minutes.
Have an adult drain the macaroni into a colander or strainer in the sink.
While macaroni is cooking, place milk, chickpeas and seasonings in a blender or food processor. Blend until smooth.
Brush the insides (bottom and sides) of a large saucepan with olive oil.
Add blended mixture.
Heat over low heat 2 minutes, stirring constantly.
Stir in cheese. Heat and stir over low heat until cheese is melted.
Stir in drained macaroni. Heat and stir 1 to 2 minutes.
Why is this mac and cheese better?
- Whole wheat pasta has more fiber and nutrients than pasta made with refined white flour.
- Chickpeas add more fiber and nutrients.
- Less fat because it uses skim milk.
- Garlic powder and paprika add flavor, so less salt can be used.
FROZEN BANANA CREAM RASPBERRY SAUCE LADYFINGERS
Pre-heat oven to 350º F.
Cover a cookie sheet with parchment paper or waxed paper.
3 egg whites 5 T. organic powdered sugar
2 egg yolks ½ tsp. vanilla
½ c. white whole wheat flour ¼ tsp. Salt
Mix flour and salt together in a small bowl.
Whisk egg yolks and vanilla together in another small bowl.
In a large bowl beat egg whites with electric mixer until stiff. Use a rubber scraper to fold in powdered sugar.
Stir the egg yolks and vanilla into the beaten egg whites.
Fold in flour and salt just until mixed.
Put batter in a pastry bag. Pipe out 4 inch long fingers of dough onto paper covered cookie sheet.
Bake 10 minutes.
Cool, then remove gently from paper with a metal spatula.
2 c. fresh or frozen raspberries ¼ c. organic sugar
2 T. orange juice 2 T. cornstarch
1 c. cold water
Put berries, organic sugar and orange juice in a heavy bottomed saucepan.
In a bowl, whisk cold water and cornstarch.
Whisk cornstarch mixture into berry mixture.
Cook over medium heat, stirring constantly, until thickened and clear.
Put in a bowl or a quart jar and refrigerate until needed.
NOTE: If you mix cornstarch directly with hot liquids, it will form lumps that cannot be stirred out. Always mix it with cold liquid, than whisk it into the hot mixture.
SIMPLE CHOCOLATE SAUCE
6 T. pure maple syrup 3 T. unsweetened cocoa powder
Put in a bowl. Whisk until smooth.
FROZEN BANANA CREAM
Put serving dishes in the freezer to get cold.
Slice a ripe banana and put it in a ziploc bag. Squeeze out excess air, seal bag, and freeze at least 2 hours.
Put frozen banana in a food processor or blender. Blend until smooth and creamy.
Serve in chilled bowl.
SUPER WAFFLES WITH FRESH FRUIT
Yield: 4 waffles, 8” each
2 cups old fashioned rolled oats (oatmeal) 1 cup white whole wheat flour
2 tablespoons organic sugar 1 teaspoon baking powder
1 teaspoon kosher salt ½ teaspoon baking soda
3 large eggs 4 tablespoons butter
2 cups buttermilk
Measure buttermilk and set out on counter to warm slightly while you prepare the other ingredients.
Pre-heat oven to 250º F. Spread oats on cookie sheet with sides. Place in oven. Toast 5 to 8 minutes. Let cool while you measure remaining ingredients.
Melt butter in a small dish in the microwave for 30 seconds. Let cool while you prepare other ingredients.
Measure flour and put it in a large mixing bowl. Measure sugar, baking powder, salt and baking soda. Add each to the flour.
Put oats in a food processor or blender. Blend until it looks like coarse flour.
Whisk oats into flour mixture.
Break eggs into a medium bowl. Whisk in melted butter. Whisk in buttermilk.
Pour liquid ingredients over dry ingredients. Stir with mixing spoon just until combined.
Let set while you heat the waffle iron. CAUTION! The waffle iron is very hot! LET AN ADULT HELP YOU COOK THE WAFFLES.
Put batter into the waffle iron. (mine is large and uses 1 1/4 cup batter) Close waffle iron and cook until steaming stops, or light indicates the waffle is done, about 4 minutes.
For each serving: ½ waffle, 1 to 2 tablespoons real maple syrup, ¼ cup fresh fruit
NOTE: To save time, buy oat flour to use in place of the toasted, ground oatmeal.
This recipe works with non-organic sugar.
1 cup strawberries
1 cup blueberries or raspberries
Place strawberries in a colander or strainer. Take to sink and rinse well with cool water. Put colander in a large bowl so fruit can drain.
Put a strawberry on a cutting mat. Use a table knife (AKA butter knife) to cut strawberry in half and remove stem. Place in a small bowl. Repeat until all strawberries are done.
Put in a small bowl. Cover with plastic wrap and refrigerate until needed.
Put blueberries or raspberries in colander. Take to sink and rinse well under cool water.
Sort berries, removing any stems, leaves or mushy or moldy berries.
Let berries drain.
Put berries in a small bowl. Cover and refrigerate until ready to use.
WHAT MAKES THIS RECIPE GOOD FOR YOU?
- Oatmeal is high in fiber and vitamins and minerals
- Eggs and buttermilk add protein and vitamins and minerals
- low in fat and sugar
- fresh fruit add fiber and nutrients
- organic sugar in place of regular refined sugar