white-to-wheat bread

This is a great fine-textured bread that you can start making with all-purpose flour and gradually add more and more whole wheat (freshly ground hard white wheat will give best results) until your kids (or your insides) are enjoying whole wheat bread. It simply makes a little more bread with white flour. I do knead a minute or two longer with all whole wheat.
I always double it and found I got 7+ loaves white or up to about half wheat.
Now I make 6 loaves almost all whole wheat - I use the smaller loaf pans and use a little high-gluten bread flour kneaded in and thus no need for dough enhancers or added gluten. Put it in the freezer as soon as it cools completely for fresh bread all week :)
If your kids are still not sure about wheat bread, time it to come out of the oven when they get home from school hungry or toast it with jam-

White-to-Wheat Bread
based on "White Bread Plus" from Joy of Cooking

In your mixing bowl:
3 cups flour
1/2 cup sugar
1 Tbsp salt
1 pkg yeast (1 Tbsp)

combine 2 1/2 cups hot water and 1/2 cup shortening (I now use canola oil and half that amount) and gradually add to dry ingredients, beat two minutes, scraping bowl occasionally.
Add 1 egg (works fine without it too) and 1 cup flour, beat three more minutes. Add as much more flour as you can stir in, then knead in rest (up to 3-4 cups additional flour). Knead about 10 minutes. Rise in greased bowl about 1 hour, divide into pieces and shape into balls and rest ten minutes. Shape and put into seasoned or sprayed loaf pans and place in cold (or warmed a little in winter) oven for 30 minutes or until double, turn oven to 325 and bake 35 minutes.

The going greener guidebook

Here is the link to the Going Greener Guidebook. It gives you websites and an explanation about the websites. It gives you packaging details so that you know what the stamps on products actually mean. It also gives you books to read - many you can check out at the library because I have already done so. The guidebook also gives you a buying guide for organics and explains what organic means. The guidebook is 21 pages long. But easy to read and gives you good comprehensive information.

http://www.zinio.com/reader.jsp?issue=416093491&o=ext

Allison's Tried & True Whole Wheat Bread

3 cups warm water
1 Tbsp. salt
1/4 cup lecithin, vegetable oil, or apple sauce
1/3 cup honey
1 Tbsp. dough enhancer
1 Tbsp. wheat gluten
1 Tbsp. flax seed
4 cups wheat flour
1 Tbsp. yeast
1 cup oats

Combine water and yeast. Let proof.
In a separate mixing bowl, combine dry ingredients.
Add wet ingredients and yeast/water mixture. Let rise until double.
Punch down and form into two loaves. Let rise until double.
Place loaves in cold oven, then heat oven to 350 degrees.
Bake 30-40 minutes.

Salsa

1 can black beans
1 can sweet corn
1 can diced tomatoes

Season to taste:
kosher salt
chili powder
garlic powder
cumin
onion powder

Fast & Easy Melt-in-Your Mouth Chocolate Squares (a.k.a. black bean brownies-don't tell the kids)

One 15 oz. can black beans, drained and well-rinsed
3 large eggs
3 Tbsp. canola oil
3/4 cup granulated sugar
1/2 cup cocoa powder
1 tsp. vanilla
1/2 tsp. baking powder
pinch salt
1/2 cup mini or regular chocolate ships, divided
optional, 1/2 tsp. peppermint extract

Preheat oven to 350 degrees. Spray 8x8 baking pan with nonstick pan spray

Put beans in food processor and process until smooth and creamy. Add everything else except chocolate chips and process until smooth. (or put ingredients in blender and blend until smooth and creamy) Add 1/4 cup chips and pulse a few times until broken up a bit. Pour batter in pan and sprinkle with remaining chips.

Bake 30-35 minutes or until edges start to pull away and toothpick in center comes out clean. Cool in pan before cutting.

**Notes: No Gluten! Some prefer to add 1/2 cup all purpose flour. You can use mashed banana instead of oil. One can of beans equals 1-1/2 cups if you cook your own (divide a big batch into 1-1/2 cup portions to freeze)
Another option is to puree one can of black beans with liquid and use it with brownie mix instead of oil, eggs and water, just dry mix and bean puree for high-fiber and protein, lower fat fudge brownies. For lower sodium, rinse beans and replace liquid with water (about 1/2 cup).

Pinto Bean Pie

1/2 cup sugar
1 cup brown sugar
1/2 cup butter
2 eggs, beaten
1 heaping cup mashed beans (1-1/2 cups cooked beans=about 1 cup mashed)
1 9-inch unbaked pie shell

Mix sugars, butter and eggs until creamy. Add mashed beans and blend thoroughly. Pour into pie shell. Bake at 375 for 20 min. Reduce to 350 degrees and bake for an additional 25 minutes or until a knife inserted into the pie comes out clean.

Granola

3 cups oats
1/2 cup coconut
1/2 cup nuts
1/4 cup oil
1/4-1/2 cup honey
1/2 cup water (optional)
1/2 cup dried fruit (raisins, etc....)

Mix oats, coconut, nuts, other seeds you might want. Add oil, honey and water if desired. Mix well. Spread on lightly greased cookie sheet. Bake at 300 degrees for 30 minutes, stirring every 10-15 minutes.

Variations:

Replace honey with maple syrup
Use macadamia nuts and dried pineapple (or other tropical fruit)
After baking, spray with a vanilla & almond mixture (1 Tbsp. vanilla & 1/2 tsp. almond)
Add cinnamon in with the oil, honey and water
Add 1/4 cup sunflower or pumpkin seeds
Add 2 Tbsp. flax or sesame seeds
Be creative! Enjoy!

More water will give a moister/chunkier granola. No water gives a very crumbly, dry granola.

Blender Pancakes

1 cup milk
1 cup uncooked whole wheat
2 eggs
1 Tbsp. oil
2 Tbsp. honey
1/2 tsp. salt
2 tsp. baking powder

Put milk and wheat in blender. Blend on high until smooth (3-5 min). Add and blend on med-low remaining ingredients. Cook on hot griddle.

Zucchini (or Apple) Brownies

2 cups grated zucchini or apple
1/2 tsp. salt
2 tsp. vanilla
1 1/2 tsp. baking soda
1 egg
2 cups flour
1/3 cup cocoa
1 1/4 cup sugar
1/2 cup oil

Mix all ingredients together and beat. Put in 10 x 15 inch greased pan. Bake at 350 degrees for 20 minutes.

Lime-Cilantro Rice & Beans

This recipe is based on Archer Farms "Cilantro Lime Rice" from Target. If you are in a hurry, just follow the instructions adding one or two cans of drained and rinsed black beans. While it simmers 15 minutes, steam some broccoli or green beans, toss a salad, and you've got dinner. OR go for a tastier, veggie-filled version such as:

Chop one large onion and saute in very little olive oil (one tablespoon). When it is starting to be well cooked add two or three grated carrots, handful of chopped celery, chopped cabbage if you like, and cook down a few minutes.
Meanwhile rinse and drain two cans of black beans (or, being prudent, take the dried beans you've cooked in large batches ahead of time from the freezer and thaw quickly under running warm water)
Heat water as directed on the package of rice - (I use about 1/4 cup extra due to frying pan and extra ingredients), and add beans, rice, spice packet, and water to the pan, along with extra spices if you want - cumin, adobo seasoning, lime juice, more cilantro if you like). Put on lid, bring to boil then simmer 15 minutes.

If you need to "Dress it up" for the family, use a pizza cutter to make very thin strips from a whole-wheat tortilla, toast/broil till crispy, break up and put on top then sprinkle with Mexican cheese (watch for HyVee 99 cent sale) and put under broiler for just a minute. You can also add olives or sprinkle slices on top, can serve with salsa, sour cream, etc.

Depending on what veggies your kids like, this can be varied greatly -- I sometimes to skip the carrots and add small chunks of butternut squash along with the beans. If your kids like corn, add a can. If your kids don't like veggies, chop or grate them very fine and cook longer during the saute step so they disappear into the mix.

If your kids like wraps, skip the squash and stir in a cup of refried beans and use this as filling.

If you want to skip buying the prepared mix, it has about two cups of rice (with a little dried corn) and the following: sea salt, parmesan cheese, dried green onion, cumin, garlic, lime, cilantro, parsley, crushed red chili pepper flakes. I think you could take 4 cups cooked brown rice, add to sauteed veg along with beans and about a cup of favorite broth/boullion and lots of favorite Mexican spices and lime juice, simmer a while for flavors to get around.

conversation

Hi there! I had some great Mexican rice and beans at Healthy Eating group this morning - easy to vary to taste of your family. It would be even healthier using brown rice, but its so hard to find really healthy things that are fast and convenient, and basmati rice in the mix is higher protein than regular white.
Also brought the book "Feeding People is Easy" by Colin Tudge -- makes me think of the Millenium and how we might work out farming, if we need it. Highly recommended, its not long. I'll put allt he variation for hte recipe in with it.

Honey Whole Wheat Bread

1 1/2 cups whole wheat flour
1 cup white or bean flour
3 Tbsp. yeast
2 3/4 cups water
1/3 cup oil
1/3 cup honey
1 Tbsp. salt
2 Tbsp. wheat gluten
4-5 cups whole wheat flour

In large mixer bowl combine 1 1/2 cups of wheat flour, white or bean flour and yeast. In saucepan heat water, oil, honey and salt just till warm. Add to dry mixture in bowl. Beat at low speed with electric mixer for 30 seconds, scraping sides of bowl constantly. Beat 2 minutes at high speed. Let dough sit in bowl to sponge, 20 minutes. In separate bowl combine 3 cups wheat flour and gluten. Add to sponge mixture and stir in enough of the remaining flour to make a stiff dough. Turn out onto lightly floured surface and knead till smooth and elastic (8-10 minutes). Preheat oven to 200. Shape dough into two loaves; place in 2 greased loaf pans, turn oven off and put loaves in oven to rise 20 minutes. Bake at 350 for 25-30 minutes. Remoe from pans. For a soft crust, put hot bread on a towel to cool.

Cornbread

1 1/4 cups flour
3/4 cup cornmeal
1/4 cup sugar
2 tsp. baking powder
1/2 tsp. salt
1 cup milk
1/4 cup vegetable oil
1 egg, beaten

Heat oven to 400. Grease 8-inch pan. Combine dry ingredients. STir in milk, oil and egg, mixing just until dry ingredients are moistened. Pour batter into prepared pan. Bake 18-20 minutes until wooden pick inserted in center comes out clean.

Black Bean Soup

2 cups cooked black beans (1 can)
1 1/2 cups frozen corn kernels (1 can)
1/2 cup salsa
1/4 cup water
1 Tbsp. lime juice
1/2 tsp. chili powder
1/2 tsp. cumin
cheddar cheese, shredded
sour cream

Combine first seven ingredients in saucepan and bring to a boil. Reduce heat and simmer 5 min. Top with cheese and sour cream.

Chicken Enchilada Soup

Ingredients:

2 cups cooked, shredded chicken
1/2 cup flour
2 8 oz. cans tomato sauce
1 cup milk
6 cups chicken broth
1 Tbsp. chili powder
1 tsp. cumin
1/2 tsp. salt
1/2 tsp. garlic powder
dash red pepper
tomatoes, chopped
monterey jack cheese, shredded
minced jalapeno peppers
tortilla chips, crushed

Directions:

Combine tomato sauce, milk, broth and spices in large pot. Combine chicken and flour in a large zippered plastic bag and shake until chicken is coated. Add coated chicken to pot. Bring to a boil. Reduce heat and simmer 15 min. Serve topped with cheese, jalapenos and chips.

Low-Fat Cream Soup Mix

(equivalent to 9 cans of condensed cream soup)

Ingredients:

2 cups instant dry milk (1 1/4 c. regular dry milk)
3/4 cup corn starch
1/4 cup chicken bouillon granules
2 Tbsp. onion flakes
1 tsp. basil
1 tsp. thyme
1/2 tsp. pepper

Combine all ingredients and mix. Store in airtight container until ready to use. To substitute for 1 can condensed soup, combine 1/3 cup dry mix (1/4 cup if made with regular dry milk) and 1 1/4 cups cool water or liquid from vegetables. Cook over medium heat, stirring until thickened. Add thickened mixture to casseroles as you would a can of soup.

Magic Mix

Ingredients:

4 cups instant dry milk (2 1/3 cups regular dry milk)
1 cup flour (or 1/2 cup cornstarch)
1 cup margarine

Combine ingredients. Mix well until it resembles corn meal. Store in air tight container in refrigerator 6-8 months.

Cream of Broccoli Soup

Ingredients:

1 10-oz pkg. frozen broccoli
2 cups magic mix (recipe to follow)
1 cube chicken bouillon
2 Tbsp. dried onion flakes
4 oz. sharp cheddar cheese, shredded

Magic Mix:

4 cups instant dry milk (2 1/3 cups regular dry milk)
1 cup flour (or 1/2 cup cornstarch)
1 cup margarine

Combine ingredients. Mix well until it resembles corn meal. Store in air tight container in refrigerator 6-8 months.

Directions:

Combine bouillon cube, onion, and broccoli. Cook in about 4 cups water until broccoli is almost tender. Combine Magic Mix with about 1 cup of the broccoli cooking liquid. Stir until smooth. Add mixture to cooked broccoli and bring to a boil. Add cheese and heat to melt.

Note: Soup may be thinned by adding additional water or thickened by adding additional Magic Mix.

Black Bean Chicken Chili

3 cans (15 oz) black beans, drained
2 cups cooked chicken, diced
2 tsp. minced garlic
1 cup diced onions
1 can (14.5 oz) diced tomatoes
1 can (14.5 oz) tomato sauce
2 Tbsp. chili powder
1 Tbsp. ground cumin
2 tsp. ground coriander

Directions:

In a large bowl, combine the ingredients and stir.
Transfer to baking dish or crock pot.
Bake at 325, covered for 2 hrs. (or cook in crock pot on low for 5-6 hrs.)
To cook in a stock pot, simmer chili over low heat for 2-3 hours stirring often until thickened.

Serve with sour cream and shredded cheese.

Sausage Stroganoff Soup

Ingredients:

1 12-oz. pkg. sausage links (or 1 lb. ground sausage)
1 garlic clove, minced (or 1/2 tsp. garlic powder)
1 pkg. scalloped or au gratin potatoes
3 cups water
1 can (14.5 oz) chicken broth
1 jar sliced mushrooms (or 1/2 cup fresh sliced mushrooms)
1 cup half & half (or 1 can evaporated milk, or even 1 cup milk)
1 cup sour cream
2 Tbsp. Dijon mustard

Directions:

In a large saucepan, cook sausage and garlic until sausage lightly browned (about 6 min.)
Stir in contents of potato and sauce packets
Add water, broth and mushrooms
Bring to a boil
Reduce heat
Simmer uncovered 14-16 min or until potatoes are tender
Stir in sour cream, milk and mustard
Heat through but do not boil

Makes 6-8 servings

Allison's Groundnut Stew

Ingredients:

2 green peppers, cut into rings
1 medium onion, cut into rings
2 Tbsp. shortening
1 6-oz. can tomato paste
3/4 cup peanut butter
3 cups chicken broth
1 1/2 tsp. salt
1 tsp. chili powder
1 tsp. sugar
1/2 tsp. ground nutmeg
4 cups cubed, cooked chicken
6 cups hot cooked rice

Suggested Toppings:

coconut
peanuts
raisins
hard-boiled eggs, chopped
bananas, chopped
oranges, cut up
eggplant, chopped
apples, chopped
tomatoes, chopped
carrots, shredded
green pepper, chopped
onion, chopped
pineapple, crushed

Directions:

1. Cook and stir green pepper an onion rings in shortening in hot slow cooker.
2. Combine tomato paste and peanut butter. Stir into slow cooker.
3. Add broth and seasonings. Stir in chicken.
4. Cover. Cook on Low 3 hours.
5. Serve stew over rice and sprinkle with toppings of your choice.

Vegetable Soup

Ingredients:

20 oz. frozen mixed vegetables
20 oz. chopped broccoli
20 oz. frozen hash brown potatoes
2 cans cream of chicken soup
2 cups milk
4 chicken bouillon cubes
6 cups hot water
1 lb. Velveeta
1 chopped onion

Directions:

Dissolve bouillon cubes in hot water. Add mixed vegetables, chopped broccoli, chopped onion and hash brown potatoes. Cook until tender.

In a separate saucepan, combine chicken soup, milk & cheese. Heat until melted. Combined the vegetable mixture and the cheese mixture.

Enjoy!

Brown Rice with Greens and Feta

1 TB olive oil
1 c brown rice
2 1/2 c fat-free vegetable or chicken broth
2 TB sundried tomatoes (I use real)
2 cloves garlic, minced
1 bag baby field greens (5oz) I use spinach
1/2 c crumbled reduced fat feta cheese

1. Heat the oil in a medium saucepan over medium heat. Add the rice and cook for 3 minutes, or until golden. Stir in the broth, tomato, and garlic and bring to a boil. Reduce the heat to low, cover, and simmer 40 minutes or until liquid is absorbed. Remove from the heat and stir in greens. Cover and let stand for 5 minutes. Place ina serving bowl and sprinkle with the cheese.

Quick Vegetable Man'n'Cheese

8 oz shells or elbow pasta
3 c. mixed veggies, like broccoli and cauliflower florets, sliced carrots and chopped bell pepper
1 1/4 c fat-free milk
2 TB cornstarch
2 TB olive oil
1 medium onion, chopped
1 c shredded reduced-fat sharp cheddar cheese
2 oz reduced fat cream cheese

1. Prepare the pasta according to package directions, adding the vegetables to the water during the last 5 minutes of cooking time. Drain and place in a serving bowl.

2. Meanwhile, in a measuring cup, whisk together the milk and cornstarch. Heat the oil in a medium saucepan over medium heat. Add the onion and cook, stirring frequently, for 5 minutes. Add the milk mixture and bring to a boil, stirring constantly. Reduce the heat to medium-low and add the Cheddar and cream cheese. Stir until melted. Pour over the pasta mixture and toss to coat well.

Fruit and Bran Muffins

1 1/2 c shredded bran cereal
1 1/2 c vanilla soy milk
1/2 c br. sugar
1/4 c olive oil
1 egg
1 1/2 c whole wheat flour
1 TB bkg powder
1/2 c dried cranberries
1/2 c dried blueberries
1/4 c almonds
1/4 c confectioners sugar
1 tsp lemon juice

1. Preheat oven to 400. Line 18 muffin pan cups with liners
2. Place the cereal and milk in a large bowl and stir to combine. Stir in the brown sugar, oil, and egg. Add the flour and baking powder and stir just until blended. Stir in the cranberries, blueberries, and almonds.
3. Evenly divide the batter among the mufin cups. Bake for 18 minutes, or until a wooden pick inserted in the centers comes out clean. Remove to a rack and cool for 10 min.
4. In a small bowl, whisk together the confectioners' sugar and lemon juice. Drizzle on top of the muffins on the rack. Let cool completely.

I've had them with and without the powdered sugar. They are good either way. My husband loves them.

Vegetable Quinoa

1 C Quinoa
1 TB extra-virgin olive oil
3 scallions
1 carrot, chopped
1 red bell pepper
4 o small shiitake mushrooms stemmed and chopped
2 c vegetable or chicken broth
1/2 tso thyme

1. Place quinoa in a sieve and rinse under cold running water til it runs clear.
2. Heat oil in saucepan over med heat. Add scallions, carrot, pepper and mushrooms and cook, stirring occasionally for 5 min, or lightly browned. Add quinoa, broth and thyme (I use italian seasoning mix). Bring to a boil. Reduce heat to low, cover, simmer 20 min or until all liquid absorbed.

Yummy Vegan Lasagna

Ingredients:

28 oz. spaghetti sauce
1-16 oz bag of spinach leaves
1/2 lb. carrots
1/4 cup chopped fresh parsley
2 cloves minced garlic
1/4 cup canned low-sodium veggie broth
1 lb. herbed tofu, drained (not silken tofu)
8 oz. vegan cream cheese (I used regular cream cheese)
2 Tbs. lemon juice
1/8 teaspoon nutmeg
12 lasagna noodles, cooked
1/4 cup nutritional yeast, (optional for extra "cheesy" goodness)

Directions:

Preheat oven to 375.
Slice carrots and steam, set aside.
Add olive oil to a large skillet, place over medium-high heat until hot.
Add parsley and garlic, saute for 1 minute..
Add carrots and veggie broth; simmer uncovered for 5 min.
Add herbed tofu, vegan cream cheese, and lemon juice; stir well.
Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Stir in nutmeg and nutritional yeast, if using. Remove from heat; keep warm.

Place 4 lasagna noodles in bottom of 9x13 baking dish. spread 1/2 of carrot mixture over top. Spread 1/3 of spaghetti sauce and a layer of spinach leaves on top of that.
Repeat layers. Top with remaining spaghetti sauce. Cover and bake 15 min. at 375 degrees. Uncover and bake an additional 20-30 min. until it is thoroughly heated.

Serves a lot.

Simple Chickpea Vegetable Bake

Ingredients:

2 medium white potatoes
1 medium sweet potato
1 can drained chickpeas (or 1-2 cups cooked)
8-10 asparagus spears
2 cloves chopped garlic
seasoning to taste

Directions:

Preheat oven to 425 degrees F.

Chop the potatoes into small chunks and put in a casserole dish generously coated with olive oil. Bake the potatoes for 10 minutes.

Meanwhile, chop the asparagus and mince the garlic.

Remove the potatoes and stir. Add the asparagus, drained chickpeas and minced garlic. Return to oven for 25-30 min or until all vegetables are tender. Stir occasionally during baking and add olive oil as needed to prevent sticking and to enhance flavor.

Season to taste (I just add salt, but other seasoning would be yummy too). If asparagus is not in season try broccoli, spinach or another green veggie.

Serve and enjoy!

Serves: 2-4

Preparation time: 45 minutes

Allison's Cinnamon Cider Syrup

1 cup sugar
1 tsp. cinnamon
3 Tbsp. Bisquick
2 cups apple cider
1 Tbsp. lemon juice (optional)
1/4 cup butter, melted

Combine first 5 ingredients in small saucepan.
Bring to a boil, stirring constantly.
Boil 1 minute. Remove from heat.
Add melted butter.
Pour over waffles or pancakes.

So Yummy!

Zucchini Lasagna

1/2 lb. ground beef
1/3 c. onion, chopped
1 (15 oz.) can tomato sauce
1/2 tsp. salt
1/2 tsp. oregano
1/4 tsp. basil
1/8 tsp. pepper
4 medium zucchini
1 (8 oz.) container cottage cheese (1 cup)
1 egg
2 Tbsp. flour
1/2 lb. mozzarella cheese, grated

*Preheat oven to 375
*Cook beef and onion 10 minutes, spoon off fat.
*Add tomato sauce, salt, oregano, basil, pepper and heat to boil. Reduce heat and simmer 5 minutes.
*Cut zucchini lengthwise into 1/4" slices.
*Combine cottage cheese and egg.
*Arrange zucchini in bottom of 9" x 13" dish. Sprinkle with Tbsp. flour. Top with cottage cheese and 1/2 meat mixture. Repeat with remaining zucchini and flour. Sprinkle with mozzarella and remaining meat.
*Bake 40 minutes. Let stand 10 min.

Amish White Bread

2 cups warm water
2/3 cup white sugar
1 Tbsp. and 1 1/2 tsp. active dry yeast (or 2 pkgs. Rapid Rise yeast**)
1 1/2 tsp. salt
1/4 cup vegetable oil
6 cups bread flour

In a large bowl, dissolve sugar in warm water. Add yeast. Allow to proof until yeast resembles a creamy foam.

Mix salt and oil into the yeast. Work in 5 to 6 cups flour. Knead dough on a lightly floured, level surface. Cover with a damp cloth. Allow to rise until doubled, about 1 hour.

Punch down dough. Knead for a few minutes, and divide in half. Shape into loaves and place into two well-oiled 9x5 loaf pans. Allow to rise for 30 minutes, or until dough has risen 1 inch above pans.

Bake at 350 degrees for 30 minutes.

**Rapid Rise yeast should be mixed into the dry ingredients. When using it, you may omit one rising but allow ten minutes for the dough to rest after kneading.

Oatmeal Cake with Walnut Frosting

Boil 1 1/2 c. water. Turn off heat. Add in 1 c. oatmeal. Let sit for 20 minutes.

Combine:
2 eggs
1/4 c. oil
1/4 c. milk
1/4 c. honey
1/4 c. liquid rice sweetener (I used the juice from my canned peaches --canned with juice, not syrup)
1/4 c. sucanat (or brown sugar)

Stir in oatmeal.

Add:
1 1/3 c. flour (I always use unbleached flour)
1/2 tsp. cinnamon
1 tsp. baking soda
a little less than 1/2 tsp. salt

Beat till well mixed. Bake in a bundt cake pan or 9x13 at 350 degrees for 35-40 minutes (when toothpick comes out clean). Make sure to grease and flour the pan.

FROSTING (double this for a 9x13):
1/4 c. sucanat (or brown sugar)
1 1/2 Tbsp. butter
2 Tbsp. milk

Bring to a boil, stirring well, then turn off the heat. When it has cooled a little, add 1/2 c. chopped walnuts and 1/2 c. coconut flakes. Spread or drizzle over the cake.

(Another recipe stolen from Michelle Cox)

Tortellini Vegetable Soup

2 Tbs. olive oil
1 medium onion, chopped
1 small zucchini, diced
1 medium carrot, peeled and diced
5 ½ c. chicken stock
1 tsp. dried basil
1 bay leaf
½ c. canned crushed tomatoes
½ tsp salt
8-9 oz fresh or frozen tortellini
2-3 Tbs. chopped fresh parsley
Pepper to taste

1. Heat oil in medium soup pot.
2. Add onion, zucchini, and carrot.
3. Sauté for 8-10 minutes until the onion is soft and translucent.
4. Add the stock, basil, bay leaf, tomatoes, and salt to the pot.
5. Increase the heat and bring the mixture to a low boil.
6. Add the tortellini and bring the soup back to a low boil.
7. Cook it for 2 minutes, then reduce the heat and let it simmer for 5 to 6 minutes longer.
8. Gently stir in the parsley and pepper during the last minute or so.

Note: You can add more tomatoes and tortellini than it calls for. And you can substituted frozen green beans if you don't have zucchini.

(This is one I actually have made many, many times. It's one of my absolute favorites!! Very tasty!)

Oatmeal Pancakes

These pancakes turn out thin and chewy and, oh, so good!

Mix: 1 1/2 c. oats
2 c. milk

Mix separately:
1 c. flour
2 Tbsp. brown sugar or sucanat
2 Tbsp. baking powder
1/2 tsp. salt

Add the oats mixture to the dry ingredients and mix.

In the now empty oats bowl, beat well:
3 eggs
1/4 c. oil
1 banana (optional)

Mix everything together until smooth.

Cook on medium heat.

(Yep. Stole this one from Michelle Cox too. Obviously, I have no healthy recipes of my own.)

Carob-Banana Brownies

The nice thing about carob is that it is related to the cocoa bean, but doesn't have the natural caffeine content that cocoa does. It has a different flavor, so don't expect it to be exactly the same. It is very good, though!

Carob-Banana Brownies
2/3 cup honey
1 tsp vanilla
1 banana, mashed
1/2 tsp salt
1 tsp baking soda
1 cup water
1/2 cup carob powder
1 cup soft wheat flour
1 cup chopped walnuts (optional)
Mix ingredients in order that they are listed. Pour into an oiled 9x13" pan. Bake for 20 minutes at 350 degrees. Frost with Creamy Carob Frosting.

Creamy Carob Frosting
1 banana, mashed
1/2 cup honey
1/2 cup butter or butter substitute
1/3 cup carob powder
3/4 cup powdered milk or other milk substitute
Mix all ingredients together until smooth and creamy. Spread on cooled cake.

(Bobbi's disclaimer: I stole this recipe from my good friend Michelle Cox. I have to admit that I haven't actually tried this recipe yet, but if Michelle says it's good, I believe her!!)

Sherrie's baked brown rice, its great!

I triple it in a larger than 9x13 pan, I skip the oil/butter but do use boullion (no added salt needed) , I freeze in old margarine tubs and such, ziplocks would be best if you are tight on space.

BAKED BROWN RICE

1 1/2 cup long grain brown rice

2 1/2 cups water

1 Tblsp. butter or olive or canola oil

1 tsp. salt (I usually throw in some boullion cubes

Preheat oven to 375

Boil water and add butter and salt (boulliion)

Place rice in 8 inch oven proof dish

Pour the boiling water over the rice and stir

COVER TIGHTLY WITH DOUBLE LAYER OF FOIL

AND BAKE IN THE MIDDLE RACK FOR 1 HOUR.

Fluff with fork.

Freezes very nicely!

Vegetable Curry

2 Tbsp. olive oil
1 spanish onion or red onion
4 garlic cloves, minced
1/4 cup curry powder
2 large zucchini, cut up
1 yellow squash, cut up
1 red bell pepper, cut up
2 Granny Smith apples, cored, peeled and diced
2 cups diced tomatoes, canned or fresh
1/4 cup mango chutney or 2 diced mangoes
Fresh cilantro or yogurt as toppings optional

*In large pot, add olive oil, garlic and onion. Cook 10 minutes. Add curry, zucchini, squash, cover and cook 10 minutes. Add red pepper and apples and tomatoes if fresh, Cook 10 minutes. Add tomatoes if canned, mango chutney or mango, cook 10 minutes. Garnish with cilantro and yogurt optional when serving over rice, pasta, potatoes, etc.

Southwestern Grain Medley

Start to Finish: 30 Minutes; Makes 4 Servings

1/2 cup fresh or frozen corn kernels
1 tsp. extra-virgin olive oil
1 cup cooked quinoa*
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 Tbsp. thinly sliced green onion
2 Tbsp. lime juice
1 Tbsp. extra-virgin olive oil
1-1/2 tsp. finely chopped fresh jalapeno or serrano chile pepper**
1-1/2 tsp. chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and the 1 tsp. oil. Cook and stir about 5 minutes or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 Tbsp. oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g pro.

*Note: Look for quinoa at a health food store or in the grains section of a large supermarket. To cook quinoa, in a small saucepan, add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed.

**Note: Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.