WHOLE WHEAT PUMPKIN PANCAKES

We like these topped with our homemade unsweetened apple butter with a little bit of honey stirred in.  Real maple syrup would be nice as well.  These are a delicious fall breakfast!

2 cups whole wheat flour

1  tablespoon baking powder

1/2 teaspoon soda

1/2 teaspoon salt

1 1/4 teaspoons pumpkin pie spice (or 1/2 teaspoon cinnamon and 1/4 teaspoon each, ground cloves, nutmeg, and allspice)

2 eggs or 3 egg whites
2/3 cup pumpkin purée 

3 tablespoons oil

2 tablepoons agave or honey

1 1/2 cups fat free milk

apple butter sweetened with honey or pure maple syrup for topping

In a large mixing bowl, stir together dry ingredients with a wire whisk.  In another bowl or large measuring cup, whisk together remaining ingredients except pancake topping.  Stir wet ingredients into dry ingredients until combined.  Do not beat or pancakes will be tough. Cook on lightly greased griddle or skillet, scooping batter into about 1/2 cupfuls.  Turn when bubbles appear on the surface, about 2 minutes on each side.  Top with apple butter or maple syrup to serve.  Serves 4.

 

COLORFUL CORN AND BEAN SALAD OR DIP

This is a really refreshing dip or salad, simple to make, and good for you, too!   We like lots of cilantro, but use less if you want to. 

1  15 ounce can black beans, drained and rinsed

1  15 ounce can pinto beans, drained and rinsed

2 1/2 cups frozen corn, thawed

1 large green bell pepper, diced

1 large red bell pepper, diced

1 medium onion, chopped

1 hot pepper, finely chopped

1/2 cup finely chopped cilantro, or to taste

3 garlic cloves, minced

1/3 cup olive oil

1/4 cup white wine vinegar

2 tablespoons fresh lime juice

sea salt and pepper to taste

tortilla chips for dipping, opt.

 Combine ingredients in a large bowl.  Stir well.  Chill for several hours.  Serve as a salad or as a dip for chips.  Makes 8-12  servings.

 

CHILI GOULASH 

One month I decided to try to use up pantry and freezer items as well as garden produce to save money on groceries.  This was one of my creations.  We ended up spending less than the usual amount and it was fun to be creative!   This delicious and simple recipe is now a favorite of ours.

1 green or red bell pepper, diced

1 medium onion, chopped

1 hot pepper, finely chopped

2 teaspoons olive oil

1 teaspoon cumin

2 teaspoons chili powder

1  11.5 ounce can low sodium V-8 juice

1  15 ounce can chili beans

1 cup frozen corn

1 cup water

1  1/2 cups uncooked penne pasta

1/2 cup shredded almond or regular cheddar cheese

In a large skillet, saute peppers and onions in oil until nearly tender. Stir in chili powder and cumin and saute a couple more minutes.  Add V8, chili beans, corn, and water and bring to a boil.  Reduce heat.  Add penne and simmer, uncovered, until pasta is tender, about 12 minutes.  Top each serving with a couple tablespoons of shredded cheese.  Makes four servings.   

NO BAKE PEAR CRISP

In late summer when we are enjoying ripe pears from our tree, we have this light dessert several times each week.  It's a real treat!  My husband likes to sprinkle a bit of allspice on fresh pears, but cinnamon is good as well.

For each serving:

1 large ripe pear, cored and diced

ground allspice or cinnamon

3 tablespoons granola

1-2 tablespoons broken pecans or walnuts

1 teaspoon honey

Place diced pear in a small bowl.  Top with a sprinkling of allspice or cinnamon, granola, and pecans.  Drizzle with honey. 

 

SIMPLE STUFFED PEPPERS

I've always managed to grow nice peppers in our vegetable gardens over the years. This recipe is a healthier remake of one I used when our six children were growing up, but still budget friendly!  I like the texture of parboiled brown rice, rather than regular, although it's a bit pricier. 

4 green or colored peppers

3/4 cup raw brown rice, cooked in 1 1/2 cups chicken or veggie broth

1 tablespoon olive oil

1 onion, chopped

2 cups chopped fresh tomatoes, or 1 14.5 ounce can Italian diced tomatoes

1 14.5 ounce can chickpeas, drained and rinsed, or 1 1/2 cups diced cooked chicken breast

1/2 cup shredded almond or regular cheddar cheese

Green pepper Tabasco sauce, opt.

Halve peppers lengthwise, removing core and seeds.  Place halved peppers in microwave safe bowl, cover, and cook on high for 2-3 minutes, or until nearly tender, rearranging halfway through.  In a large skillet, saute onion in oil until tender.  Stir in cooked rice, tomatoes and chick peas or chicken. Heat through while stirring.  Place peppers in an oiled baking pan, either 9" by 9" or 9" by 13," depending on the size of the peppers.  Stuff peppers and top with cheese,  Bake at 350 degrees for twenty minutes, or until peppers are tender.  Serve with Tabasco sauce if desired. Serves 4.    

AVOCADO AND VEGGIE SANDWICHES

Avocados are not exactly a substitute for deli meat, but with their heart healthy fat, they are a satisfiying alternative.  They also are practically sodium free, unlike sodium laden deli meats, including even the "natural" ones.  We love sandwiches and this has been a quickly prepared lunch for us on many busy days.  

For each sandwich:

1/3 avocado, thinly sliced

Any or all of the following raw veggies:

spinach leaves

thinly sliced onion or red onion

thinly sliced bell peppers

thinly sliced cucumber

sliced tomato

2 slices whole grain bread

light or vegan mayo*

wasabi sauce or mustard**

Spread mayo on one slice of bread and wasabi sauce or mustard on the other slice.  Layer avocado and veggies on bread.

*We like Hellman's canola mayo.  It has no saturated fat and only 40 calories/tablespoon.

**Wasabi sauce has half or less than half the sodium of most mustards.

   

CREAMY DILL POTATO SALAD

Although it can be purchased in most supermarkets, I like to use dill from my own garden when it's in season.  This year we had a bumper crop of snow peas, so I came up with this recipe for light potato salad.  We think it has a fresh, summery taste!  Sliced snap peas or celery would be acceptable substitutes for snow peas.  Dill is easy to grow in your garden and self seeds, so it comes up every year.

3 cups cubed potatoes, peeled or unpeeled

1/2 cup sliced snow peas (or substitute sliced snap peas or celery)

1/4 cup finely chopped onion

1 tablespoon minced fresh dill 

1/3 cup nonfat or 2% plain Greek yogurt

1/4 cup canola or vegan mayo

2 tablespoons pickle relish

1 tablespoon prepared mustard

1 tablespoon white vinegar

1/4 teaspoon garlic powder

salt and pepper to taste

Cook potatoes in boiling water (salted if desired) for 8-10 minutes, or until tender.  Cool.  Place potatoes in a medium size bowl.  Add snow peas and onion.  In a small bowl, combine remaining ingredients for the dressing.  Stir into potato mixture.  Chill for several hours before serving.  Makes about 6 servings.