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. 

 

 

CLASSIC ZUCCHINI BREAD

This is an old favorite that I made over in two versions, cinnamon or chocolate, to fit our healthy eating plan.  Zucchini adds moisture, few calories, and perhaps a bit of nutrition to baked goods without adding any unusual flavor.  I don't peel my zucchini for this, but if the green bothers you, it's okay to peel it.

For the chocolate version, I omitted the cinnamon and used 1/4 cup cocoa powder in place of 1/4 cup of the flour.

2 egg whites or one large egg

3 tablespoons honey or agave

3 tablespoons canola or other healthy oil

1/3 cup unsweetened applesauce

1 cup raw shredded or grated zucchini, peeled or not

2 teaspoons vanilla

1 1/2 cups whole wheat flour (or 1 1/4 cups flour plus 1/4 cup cocoa powder for chocolate bread)

1/4 teaspoon salt, optional

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1 1/2 teaspoons cinnamon (omit for chocolate bread)

1/2 cup coarsely chopped walnuts or pecans

In a mixing bowl, combine first six ingredients.  In another small bowl combine the next five (four if not using cinnamon) dry ingredients. Stir dry ingredients into wet ingredients just until combined.  Stir in nuts.  Pour batter into an oiled bread pan.  Bake at 350 degrees about forty-five minutes, or until bread tests done.  Remove from pan and cool.  Store in refrigerator.  Makes one loaf.

COLORFUL STIR FRY

I have been making up my own stir fry recipes for many years, partly due to the fact that for quite a few years we lived 20 miles from the nearest supermarket, so I often needed to use what I had on hand and what I had picked up that was on sale.  Since we don't eat much meat, this one has become a standby.  Of course, you can vary the veggies. Chinese five spice powder is a combination of star anise, cloves, cinnamon, fennel, and pepper.  It has a strong flavor.  We like just a little, but I sometimes leave it out.

1 tablespoon canola oil

8 ounces fresh mushrooms, sliced

2 cups broccoli florets

3 peppers, any color(s), cut in bite sized pieces

2 celery stalks, diagonally sliced

2 carrots, peeled and diagonally sliced

3/4 cup frozen peas, thawed (opt.)

2 cups cooked beans, such as white beans, black beans, or edamame, or a mixture

3 minced garlic cloves

1 14.5 ounce can chicken or veggie broth

1-3 tablespoons reduced sodium soy sauce

2 teaspoons honey or agave

2 teaspoons sesame oil

1 tablespoon minced fresh ginger

3 tablespoons cornstarch

1/8 teaspoon Chinese five spice powder (opt.)

cooked brown rice

Heat canola oil in a large wok or skillet.  Stir fry mushrooms, broccoli, peppers, celery, and carrots until mushrooms are cooked through and the other veggies are crisp tender.  Add peas, beans, and garlic and stir  until heated through. Meanwhile, in a small bowl, combine broth, soy sauce, honey, sesame oil, ginger, cornstarch, and five spice powder.  Stir until cornstarch is mixed in well.  Add to vegetable mixture and stir until the sauce bubbles and thickens.  Serve over brown rice.  Makes about 6-8 servings.      

 

PASTA PRIMAVERA

We like this combination of veggies, but you can use broccoli florets in place of asparagus, 2 medium chopped fresh tomatoes in place of sun dried, and 2 cups cooked snap peas in place of the frozen peas if you wish.

6 ounces whole grain penne or rigatoni 

 2 cups fresh asparagus, cut in 1 inch pieces 

2/3 cup sun dried tomato slices

2 tablespoons olive oil

1 cup chopped onions

1 tablespoon minced garlic

9 ounce bag fresh spinach

1 cup frozen peas

1 15-ounce can cannellini beans

1 teaspoon dried oregano

2-3 tablespoons sliced fresh basil leaves (or 1 teaspoon dried)

2 teaspoons balsamic vinegar

1/2 teaspoon fresh ground black pepper

Parmesan cheese, opt.

Cook pasta according to package directions.  Drain, reserving 2/3 cup cooking water.  Meanwhile, cook asparagus in a small saucepan in a little water for 3 minutes.  Drain.  To rehydrate tomatoes, place in hot water until softened, then chop.   In a large skillet, saute onions in olive oil until tender.  Stir in garlic and saute one more minute.  Stir in spinach, cover pan, and let cook for 1 minute.  Uncover pan and stir until spinach is wilted.  Stir in asparagus, tomatoes, peas, cannellini beans, oregano, basil, vinegar, and pepper..  Add pasta and reserved cooking water.  Heat through and serve with a sprinkling of Parmesan, if desired.  Makes 4-6 servings.        

10 MINUTE TACOS

All natural plain Greek yogurt is a terrific substitute for sour cream.  It is a staple I keep on hand to use for dips, in salad dressings, in baking, and for topping baked potatoes and other dishes.  This recipe is as tasty as it is quick.

2 15 ounce cans all natural chili beans, partially drained

1 14.5 ounce can petite diced tomatoes, drained

1 tablespoon cocoa powder

2 teaspoons ground cumin

1 tablespoon chili powder

2 tablespoons chopped cilantro

2/3 cup choppped onion

8 taco shells

shredded lettuce

chopped avocado, optional

plain Greek yogurt

Heat first seven ingredients in a medium saucepan. Stir well. Simmer for a minute or two.   Place some shredded lettuce in the bottom of each taco shell.  Fill shells with bean mixture and top with avocado and yogurt.  Makes about 8 tacos.

 

DATE AND PECAN DINNER ROLLS

The dates add a mild sweetness which make these a good choice either with a  meal or as a snack. We think they are delicious with or without butter or jam.
  

1 1/2 cups nonfat milk

2 tablespoons coconut oil or butter

3 tablespoons agave or honey

1 teaspoon salt

3 cups whole wheat flour

1 tablespoon yeast

1 tablespoon gluten (opt.)

1 cup chopped dates

1/2 cup chopped pecans

Place ingredients in bread machine pan in order given.  Use dough setting.  When cycle is complete, form into rolls.  Place in oiled baking pan. Bake at 350 degrees about 15 minutes.  Makes about 2 dozen rolls.

PEANUT PAD THAI

This vegan dish is yummy, easy to make, high in protein, and completely healthy!  You can vary the veggies.  This combination is our favorite, though.

about 7 oz. whole grain thin spaghetti (1/2 of a 13.25 ounce box)

3 cups fresh broccoli florets; or frozen, thawed

3/4 cup fresh baby carrots, halved or quartered lengthwise

1 cup frozen peas, thawed

1 cup frozen edamame, thawed

1/3 cup all natural peanut butter

3 tablespoons rice vinegar, seasoned or plain

3 tablespoons lower sodium soy sauce

2 tablespoons agave or honey

1-2 teaspoons Sriracha sauce, or 1/2 teaspoon crushed red pepper flakes

1/4 cup unsalted peanuts, coarsely chopped

Bring about 4 quarts of  water to a boil in a large pot.  Add spaghetti, broccoli, and carrots.  Cook until pasta is nearly done. Add peas and edamame to heat through.  Drain and place in a serving bowl.  Meanwhile, in a small saucepan, heat peanut butter, rice vinegar, soy sauce, agave, and Sriracha or pepper flakes.  Bring to boil, while stirring until smooth.  Pour over pasta and toss to coat.  Top each serving with chopped peanuts.  Makes four servings. 

 

CHRISTMAS STEEL CUT OATS

We like the firmer texture of steel cut oats compared to rolled oats.  Budget friendly tip:  They are generally cheaper in bulk at a supermarket or natural food store than buying a name brand.  In this recipe, I wanted to mimic the flavor of eggnog and add the sweetness of dates.  It turned out nicely.

1 cup steel cut oats

4 cups water

1/2 cup chopped dates

4 teaspoons honey or agave

1 teaspoon vanilla extract

1 teaspoon rum extract

1 1/2 teaspoons ground nutmeg

1/2 cup coarsely chopped pecans

milk

Bring 4 cups water to a boil.  Stir in oats.  Reduce heat and simmer, uncovered, for 30 minutes, stirring ocassionally.  Stir in remaining ingredients except pecans.  Divide into four bowls and top each serving with two tablespoons pecans.  Serve with milk, if desired.  Makes four servings.

 

SWEET & SOUR (HARVARD) BEETS

This simple recipe is best made with fresh beets.  To cook unpeeled beets, cut off all but one inch of the tops, wash thoroughly, and cook in boiling water for 45 minutes to one hour.  Drain and place in cold water.  Slip off skins and slice or dice.  

4 cups sliced or diced cooked beets (see intro above)

1/4 cup cold water

1/4 cup white vinegar

1 tablespoon cornstarch

1/2 teaspoon salt (opt.)

2 tablespoons honey or agave

1 tablespoon Earth Balance spread or butter

In a small saucepan, whisk together water, vinegar, cornstarch, and salt.  Bring to a boil. Cook, stirring constantly, until thickened.  Stir in honey or agave and  margerine or butter.  Mix with warm cooked beets.  Makes about 6 servings.

  

QUICK CORNMEAL BISCUITS

Coconut oil is a wonderful substitute for butter or shortening in biscuits and pastries. Since it is solid at room temperature, it can be cut into dry ingredients with a pastry blender for flakier and more tender baked goods.  These are delicious with soup.

1 1/2 cups whole wheat flour

1/2 cup whole grain cornmeal

2 teaspoons baking powder

1/2 teaspoon salt

1 tablespoon dried minced onion

1/3 cup coconut oil

1 teaspoon honey or agave

1 cup skim milk

In a mixing bowl, combine the first five (dry) ingredients.  With a pastry blender, cut coconut oil into dry ingredients until mixture is crumbly.  Stir in honey or agave and milk until a soft dough is formed.  Roll or pat out on a floured surface to 1/2 inch thickness.  Cut into rounds and place about 2 inches apart on an oiled baking sheet.  Bake at 450 degrees about 9 minutes.  Serve warm with Earth Balance spread or butter, if desired.  Makes 10-12 biscuits.

 

PEANUT BUTTER, HONEY, AND BANANA QUICK BREAD

If you like peanut butter, honey, and banana sandwiches, you will probably enjoy this bread.  This is my original recipe and a favorite snack of ours.  

1 egg or 2 egg whites

3/4 cup natural peanut butter (creamy or crunchy)

1 cup mashed ripe bananas

1/2 cup fat free milk

1/3 cup honey or agave

1 1/2 teaspoons vanilla extract

2 cups whole wheat flour

1/1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt (opt.)

In a mixing bowl, beat together first six (wet) ingredients until combined.  In a separate bowl, stir together remaining (dry) ingredients.  Stir dry ingredients into wet ingredients just until combined.  Do not over mix.  Pour into oiled 9 x 5 inch bread pan.  Bake at 350 degrees 45-55 minutes or until bread tests done.  Serve plain or with a drizzle of honey.  Makes one loaf. 

    

SPAGHETTI SQUASH WITH MARINARA

Spaghetti squash is a nice low calorie alternative to pasta.  This is a simple and quick recipe made with jarred marinara sauce.  Two that we like are Muir Glen Organic Cabernet Marinara and Victoria Trading Co. Tomato Basil Marinara, both available at our local Wal Mart.  I like to serve this as a main dish with whole grain garlic toast and tossed salad or fruit. 

1 medium spaghetti squash

2 teaspoons olive oil

1 1/2 cup diced bell peppers, any color

1 medium onion, chopped

6-8 fresh mushrooms, sliced (a small can sliced mushrooms may be used in a pinch)

3-4 garlic cloves minced

26 ounce jar marinara

1 1/2 cups or one can, drained and rinsed, white beans

thinly sliced fresh basil (opt.)

Parmesan cheese (opt.) 

To cook spaghetti squash,  wash and poke with a fork several times.  Place on a microwave safe plate and cook 6-12 minutes, depending on size, or until fork tender.  Turn over halfway through.  It can also be baked on a baking sheet at 350 degrees until tender (about 1 hour).  Halve squash and scoop out seeds.  Scoop out pulp with a spoon, place in a serving bowl and separate into strands with a fork.  Meanwhile, in a large skillet saute peppers, onion, and mushrooms in oil until tender.  Stir in garlic and saute 1-2 minutes.  Stir in marinara, white beans, and fresh basil if desired.  Top servings of squash with sauce and, if desired, a sprinkling of Parmesan.  Makes 4-6 servings.  

MULLIGATAWNY

This curry soup originated in India, but was brought to Great Britain by soldiers serving there. British descendents then brought it to our country.  If you like curry, you will enjoy this soup.  I make it in the fall when apples are in season and the weather turns cool.  The original recipe called for chicken and chicken broth, but I like to make my own vegetarian version with veggie broth and chick peas.  Either way, it's delicious!

1/2 cup chopped onion

2 teaspoons curry powder

2 tablespoons coconut or canola oil

1 tart apple, cored and diced

1/2 cup chopped carrot

1/2 cup chopped celery

1/2 cup chopped green pepper

3 tablespoons whole wheat flour

1 quart vegetable broth (or chicken broth)

1 14.5 ounce can petite diced tomatoes

2 tablespoons minced fresh parsley

1 tablespoon fresh lemon juice

1 teaspoon honey or agave

3 whole cloves

salt and pepper to taste  (opt.)

1 15.5 ounce can chick peas, drained and rinsed (or 1 cup diced cooked chicken)

In a large saucepan or soup pot, cook onion and curry in oil until onion is tender.  Stir in apple, carrot, celery, and green pepper.  Cook about 5 minutes or until veggies are crisp-tender.  Stir in flour.  Stir in broth, undrained tomatoes, parsley, lemon juice, honey or agave, and cloves.  Bring to a boil. Reduce heat and simmer 20-30 minutes.  Stir in chick peas or chicken and heat through.  Add salt and pepper to taste.  Remove cloves before serving.  Makes about 6 main dish servings.

 

VEGETARIAN BURRITOS

I created these as a healthy homemade version of the burritos served in one of our favorite Mexican restaurant chains.  I've discovered that flavored Greek yogurt is a nice healthy substitute for sour cream in Mexican dishes. Adding chopped cilantro or parsley, garlic powder or salt, and onion powder to plain Greek yogurt works nicely.  Another option is to use Greek yogurt ranch flavored dip that can be purchased in most supermarkets.

1 15-ounce can chicken or veggie broth

2 teaspoons coconut, olive, or canola oil

1 cup minus 2 tablespoons raw brown rice

2 teaspoons cumin

2 teaspoons chili powder

1/4 -1/2 cup chopped cilantro

2 Roma tomatoes, chopped

1/2 cup finely chopped onion

1 16 ounce can fat free refried beans

4 whole grain burrito size tortillas

Plain Greek yogurt, flavored (see above) or fat free sour cream

salsa

In a medium saucepan, bring broth to a boil.  Add oil, rice, cumin, and chili powder.  Reduce heat, cover and simmer for 45-50 minutes, or until rice is tender.  Stir in cilantro, tomatoes, and onions.  Reheat if necessary.  Heat refried beans and tortillas.  Spread 1/4 can of the beans on each tortilla.  Top with 1/4 of the rice.  Roll up burrito style.  Top with salsa and flavored yogurt.  Makes 4 large burritos.