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From: Elizabeth H
Mueller
I am going to give you the original version of each
recipe, followed with ()around the substitutions that I make.
 | 2 c. oat bran (1 1/4 c. oat bran, 3/4 physillum
husks) |
| 1/4 c. firmly packed brown sugar (equiv. of Sweet N
Low brown sugar sub) |
| 2 t baking soda |
| 1 c. low-fat plain yogurt (silken tofu diluted with
water, 1 c.) |
| 2 egg whites, slightly beaten |
| 1/4 c. skim milk (1/4 c. no sugar added soy milk) |
| 1/4 c. honey (equiv. of Sweet n Low) |
| 2 T. vegetable oil (2 T. unsweetened applesauce) |
| 1 t. grated lemon peel |
| 1/2 c. fresh or frozen blueberries |
Heat oven to 425. Line 12 medium muffin cups with
paper baking cups. Combine dry ingredients. Combine remaining
ingredients except blueberries and add to dry ingredients. Stir until
just moistened and add blueberries. Fill each cup 3/4 full. Bake 18-20
minutes or until tops are golden. These muffins are *very* dense because
they don't rise. I freeze them and defrost when I need one. Don't expect
these to be like those yummy blueberry muffins you can get at the
bakery! I calculated each muffin to have a carb count (subtracting fiber
from carbs) of 9.
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Zucchini Bread
From: Elizabeth H Mueller
I am going to give you the original version of each
recipe, followed with ()around the substitutions that I make.
| 1 1/3 whole wheat flour (1 1/3 c spelt flour) |
| 2/3 c. oat bran |
| 1/2 c. sugar (I left this out by mistake, but liked
it anyway) |
| 1 T. nonfat dry milk |
| 2 t. baking powder |
| 1/2 t. cinnamon |
| 3 large egg whites |
| 1 c. buttermilk (see NOTE) |
| 1 medium zucchini, shredded (about 1 1/2 c.) |
Heat oven to 425. Lightly grease a 9x5 loaf pan or two
mini loaf pans.(I used a small bundt cake pan and baked it a shorter
amount of time). Whisk together dry ingredients. Mix together wet
ingredients,*including*zucchini. Stir wet ingredients into dry until
just moistened, about 30seconds. Pour into pan(s). Bake for approx. 40
minutes or until done.
Let cool in pan on a rack for 15 min. Remove from pan
and let cool completely. Store in freezer bag in fridge or freeze (I
left mine out and it went rancid in one day!).
NOTE: If you don't want to buy buttermilk, you can
make it by putting 1 T lemon juice in a measuring cup and adding milk (I
used skim) and letting it sit for 5 minutes (stir before using).
I made this today as muffins - baked them at 350 for
25 min. I also made the spinach muffins and substituted 1 c. TVP and 1
c. shredded zucchini for the artichoke hearts. They are good, but they
don't rise at all. They need to bake longer than 25 minutes - maybe 35.
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Here are my muffins and no! Please don't use 1/2 cup
of sweet and low or you'll be like those rats they used back in the 70's
to test saccharin! You could use 1/2 cup of real sugar if you wanted to.
I used about ¼ cup of fructose the first time I made them and made up
the difference with Sugar Twin brown and Splenda (all of which measure
just like sugar).Fructose is 1/3 sweeter than sugar, so my muffins were
pretty sweet
That first time....I like them!
CMS
| 1c SGWW Flour |
| 1c Oatmeal |
| 1c Bran Flakes |
| 1 egg |
| 1 egg white |
| 3/4 c applesauce |
| 2T Olive Oil |
| 1T Baking Powder |
| 1t Baking Soda |
| 1/2 c Yogurt |
| 1/2 c skim milk |
| 1/2 t salt (scant) |
| 1/2 orange (whole orange processed including peel) |
| 1/4 c Dried Apricots (chopped) |
| 1/2 c. Sugar Substitutes (Mixed Splenda, Fructose -
I realize that this |
| isn't a substitute, Sugar Twin Brown or whatever
you like) |
| 1/2 t Cinnamon |
| 1/4 t Nutmeg |
Mix Oatmeal and Bran with all wet ingredients and
allow to sit. Mix all other ingredients. Then combine and bake for 20-25
minutes on 375. Makes 12 muffins. Approx. 150 calories/muffin.
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| 1 cup bran cereal (nugget-type)* |
| 1 cup apple juice |
| 1 1/2 cup [Stone Ground] whole-wheat flour |
| 1 tablespoon baking powder |
| 1/2 cup brown sugar [Twin] |
| 1 teaspoon pumpkin pie spice |
| 1/4 cup chopped walnuts |
| 1 tablespoon vegetable oil |
| 2 egg whites |
| 1 cup canned pumpkin |
| 1 cup chopped dates |
Preheat oven to 400 degrees. In a small mixing bowl,
combine bran cereal and apple juice. Let stand. In a large mixing bowl,
combine flour, baking powder, brown sugar, pumpkin pie spice, and
walnuts. Stir to blend. Add oil, egg whites, and pumpkin to cereal
mixture. Stir until well blended. Add cereal mixture to large mixing
bowl. Stir until just blended. Add dates and stir.
Spoon muffin mixture into 12 muffin tins that have
been coated with vegetable oil spray. Bake for 18 minutes or until
toothpick inserted in center is clean when removed.
Makes 12 muffins.
* I don't have a box of the nugget-type of bran cereal
to check. If it's not OK, substitute other allowable bran cereal.
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| 8 1/2 cups SGWW Pastry Flour |
| 4 TBL Baking Powder |
| 1 TBL Salt |
| 2 tsp Cream of Tartar |
| 1 1/2 tsp baking soda |
| 1 1/2 cups instant nonfat dry milk |
| 2 1/4 cups shortening |
In a large bowl mix together all the dry ingredients.
With a pastry knife, cut in the shortening until evenly distributed.
Mixture will resemble cornmeal in texture. Put in an airtight container.
Label and store in a cool dry place. Use within 10 to 12 weeks. Makes
about 13 cups of Quick Mix
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From: Roberta Garner
| 3 cups Quick Mix |
| 2/3 c milk or water |
Preheat oven to 450. Combine Quick Mix and milk in a
medium bowl. Blend well and let sit for 5 minutes. On a lightly
floured(SGWW) board, knead dough about 15 times. Roll out to
1/2-inch thickness and cut with a biscuit cutter or
glass. Place about 2" apart on ungreased baking sheet. Bake 10 to
12 min until golden brown.
Makes 12 biscuits.
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From: Roberta Garner
| 2 ½ cups Quick Mix |
| 4 tbls sugar (use whatever substitute you like) |
| 1 egg, beaten |
| 1 cup milk or water |
Preheat oven to 425. Generously butter muffin pans.
Mix together Quick Mix and SS. Combine egg and
milk or water. Add all at once to dry ingredients.
Stir till just blended. Fill prepared muffin pans 2/3
full. Bake 15 to 20 min until golden brown. Make 12 muffins.
Variations:
Add 1 cup blueberries if you eat fruit in combination
with other things.
Reduce Quick Mix to 1 ¾ cups, add ¾ c oatmeal or all
bran cereal before adding liquid ingedrients.
Add 1 cup grated raw apples to dry ingredients before
adding liquids.
Add 1 tbl grated orange peel to dry ingredients before
adding liquids.
Add 2/3 c chopped cranberries to dry ingredients
before adding liquids.
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From: Roberta Garner
| Oil for frying |
| 1 cup Quick Mix |
| ½ cup SGWW pastry flour |
| ¼ tsp salt |
| about 1/3 c water or milk |
Heat oil in deep skillet. Mix Quick Mix, flour and
salt in a bowl. Mix well. Add enough milk or water to make a soft dough.
On lightly floured surface, knead dough about 12 times. Divide dough
into two balls. Pat or roll each ball out to ¼ in thickness. Cut into 6
wedges. Fry in hot oil 2 to 3 min until brown on both sides.
Drain on paper towels.
12 wedges.
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From: Roberta Garner
| 1 cup Quick Mix |
| ¼ cup SGWW pastry flour |
| ¼ tsp salt |
| About ¼ milk or water |
Preheat oven to 400. Lightly grease a baking sheet..
In bowl combine Quick mix, flour and salt. Mix well. Add water or milk
to form a dough. Knead 12 times or until dough is smooth. Shape into
pencil like strands ½ inch thick. Cut into 8 to 10 inch lengths. Roll
in sesame or poppy seed if desired. Bake about 20 minutes or until brown
and crisp. For extra crispiness, turn oven off and leave in oven 5 to 10
more minutes.
Makes about 6 breadsticks.
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From: Roberta Garner
| 3 cups Quick Mix |
| ¾ cup milk or water |
Preheat oven to 450. Grease a baking sheet. Combine
Quick Mix with milk or water. Drop dough by tablespoonfuls onto prepared
baking sheet. Bake 10 to 12 minutes until golden brown. Makes 12
biscuits
Variations;
Add 1/3 c grated cheese and chopped parsley, chives or
herbs to taste.
Substitute Buttermilk for water or milk
Drop by tablespoons over the top of chicken or beef
stew for umplings. Boil gently for 10 minutes uncovered. Cover and cook
over medium heat 10 minutes more until cookd through.
Spoon over top of hot, fruit or berries and bake in an
8 inch pan about 20-25 minutes.
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From: Roberta Garner
| 1 ½ cups Quick Mix |
| 1 lb grated cheese |
| 1 lb lean ground pork sausage or hot ground
sausage. |
Preheat oven to 350. Combine ingredients until dough
sticks together. Roll into 1 ½ inch balls. Bake about 25 minutes. Drain
on paper towels. Serve warm with toothpicks.
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Recipe By :David Liederman
| 2 cups oat bran (or dry oatmeal, not instant) |
| 1/3 cup flour (stone ground whole wheat -- my subst.) |
| 1/4 teaspoon baking powder |
| 1/2 teaspoon baking soda |
| 1/2 teaspoon salt |
| 1/2 teaspoon cinnamon |
| 1/4 teaspoon allspice |
| 1 1/4 cups milk |
| 2 large egg whites |
| 5 ounces all-fruit strawberry spread -- no sugar |
| 3/4 cup dried apricots -- chopped -- OPTIONAL |
(It is important to bake the muffins immediately upon
mixing the ingredients, or else the batter will turn to sludge before
your eyes.)
Preheat the oven to 350 deg. F. Spray muffin pan with
nonfat cooking spray. Combine all the dry ingredients. Mix in all the
remaining ingredients. This is a very wet batter, and you need not worry
about overmixing it. Spoon the batter into muffin pan. Bake 22 minutes
or until the muffins are brown and firm.
Makes 12 muffins, 1 muffin per serving.
NOTE: You may use use other flavors besides strawberry all-fruit
spread. This will be 1/2 a 10-ounce jar.
Source: "David's Delicious Weight-Loss Program, p. 261-262"
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Submitted By: Judy Mento
Dry ingredients:
| 1 3/4 cups flour, whole-grain wheat |
| 1/2 teaspoon salt |
| 4 teaspoons baking powder |
Wet Ingredients:
| 2 whole eggs -- beaten |
| 2/3 cup milk, skim |
| 1 cup sweet potato, mashed -- cooked |
| 3 tablespoons Log Cabin Sugar Free Low Calorie
Syrup, with Splenda -- or apple juice concentrate |
| 2 packets Sweet 'n Low® sweetener |
| 3 tablespoons butter -- melted |
Remaining Ingredients:
| 1/3 cup sunflower seeds |
| 1/3 cup dates -- chopped, OPTIONAL |
Preheat oven to 400 deg. F. Spray 12 cup nonstick
muffin tin with nonstick cooking spray.
Combine dry ingredients. In separate bowl, combine wet
ingredients. Add wet ingredients to dry ingredients, stirring just until
blended. Stir in remaining ingredients.
Fill muffin cups 2/3 full. Bake at 400 deg. F. for 20
to 25 minutes, or until toothpick inserted into muffin comes out clean.
Serves 12, 1 muffin each.
Source: "original recipe from www.Drkoop.com"
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