TALK TKL - 10-15-97 - The Joy of Fiber! - Part 1
Double Bran Citrus Muffins
Carrot Bran Muffins
Fat-Free Bran Muffins
Always Ready Bran Muffins
Strawberry Oat Bran Muffins
Vegetarian Chili in Sweet Potato Boats
Easy Oat Bran & Date Cookies
Bean Loaf
Applesauce-Raisin Squares
Brown Bagger's White Bread (Abm)
Veggie Garden Loaf
Autumn Apple Muffins
All-Bran Seed Loaf
Bran Date Bread
Egg Bread (ABM)
Gingerbread Men
Quinoa Loaf
Poulsbo Bread (ABM)
Chunky Granola (With No Oil Added)
Nora Mill Whole Wheat Biscuits
Spiced Lentil Casserole
Herbal Bean Sausages
Mushroom-Red Pepper Sauce
Dolmathes (Stuffed Grape Leaves)
Spinach and Lentil Soup

Betsy, NY (07:56:39 am) :
From: Sam Waring (Sam.Waring@382-91-12.ima.infomail.com)
Newsgroups: rec.food.recipes
Title: DOUBLE BRAN CITRUS MUFFINS
Categories: Breads
Yield: 10 muffins
1 1/2 c all-purpose flour with wheat
-bran (Five Roses)
1/2 c Oat bran
1/3 c Sugar
1 ts Baking powder
1 ts Baking soda
1/4 ts Salt
1 c Buttermilk
1/4 c Vegetable oil
1 Egg; lightly beaten
Grated rind of 1/2 orange
Grated rind of 1/2 lemon
1/2 c Dates or prunes; chopped
1 T Sesame seeds
In a large bowl, combine flour, oat bran, sugar, baking powder, baking soda
and salt. In a separate bowl, beat buttermilk, oil, egg and citrus rinds.
Add to dry ingredients, mixing until just dampened and still lumpy. Lightly
stir in dates and spoon into lightly greased muffin cups. Sprinkle with
sesame seeds. Bake at 375 F for 20 minutes.
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Betsy, NY (07:57:47 am) :
From: Sam Waring (Sam.Waring@382-91-12.ima.infomail.com)
Newsgroups: rec.food.recipes
Title: CARROT BRAN MUFFINS
Categories: Breads
Yield: 24 muffins
3 c Flour
1 ts Baking soda
1 1/2 T Baking powder
1/2 ts Salt; (opt)
1 T Cinnamon
2 c Bran
4 Eggs
1 1/2 c Oil
1 1/4 c Sugar, brown, dark
1/4 c Molasses
3 c Carrots; finely grated
1 c Raisins or currants
Stir together flour, soda, baking powder, salt and cinnamon. Add bran; set
aside. Beat eggs; add oil, sugar and molasses. Add carrots, flour mixture
and raisins. Fill 24 greased muffin tins 3/4 full. Bake at 350 for 25
minutes.
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Betsy, NY (07:58:17 am) :
From: Sam Waring (Sam.Waring@382-91-12.ima.infomail.com)
Newsgroups: rec.food.recipes
Title: FAT-FREE BRAN MUFFINS
Categories: Breads
Yield: 12 muffins
1 c Wheat bran
1 c Buttermilk, nonfat
1 1/2 c Flour, whole wheat
2 ts Baking powder
1/2 c Raisins
1/2 c Applesauce, unsweetened
3 Egg whites
1/3 c Molasses
1 ts Vanilla
Preheat oven to 375 degrees. Soak bran in buttermilk for 10 minuets. In a
large bowl, combine flour, baking poder, and raisins. In a medium bowl,
combine applesauce, egg whites, molasses, and vanilla. Add soaked bran to
flour mixture. Then add molasses misture. Use rubber spatula to combine for
about 15 strokes. Don't overmix. Spray muffin tins with nonfat, nonstick
spray. Bake 20-25 minutes. Serve warm. Store at room temperature up to 1
day.
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Betsy, NY (07:59:59 am) :
From: Sam Waring (Sam.Waring@382-91-12.ima.infomail.com)
Newsgroups: rec.food.recipes
Title: ALWAYS READY BRAN MUFFINS
Categories: Breads
Yield: 24 muffins
3 c Unprocessed wheat bran
1 c ;Water, boiling
1 c Sugar
1/2 c Margarine
2 Eggs
2 1/2 c Flour, unbleached
2 1/2 ts Baking soda
1 ts Salt
2 c Buttermilk
Raisins (opt.)
Pecans (opt.)
* I use whole wheat flour and add water to the recipe.
Put 1 c of the wheat bran in a small bowl. Add the boiling water, stir once
and let stand to soften.
Cream the margarine and sugar in a mixing bowl. Beat the eggs slightly and
add to the margarine mixture, mixing well.
Combine the flour soda and salt in a mixing bowl. Combine the wheat bran,
the softened bran, and the flour mixture, and then combine with the
egg/margarine/sugar mixture alternately with the buttermilk. Stir until
thoroughly mixed.
Pour into a plastic container with a tight lid. Store in the refrigerator
for a minimum of 12 hours and a maximum of 6 weeks. Makes 2 dozen.
These muffins are made, stored in the refrigerator, and baked whenever they
are wanted. About 25 minutes before serving, preheat the oven to 400 degrees
F. Spoon the batter into teflon-lined or buttered muffin tins, filling them
2/3 full. Bake 18 minutes and serve.
I like to add rasins and pecans to the muffin tins before cooking.
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Betsy, NY (08:00:33 am) :
From: Sam Waring (Sam.Waring@382-91-12.ima.infomail.com)
Newsgroups: rec.food.recipes
Title: STRAWBERRY OAT BRAN MUFFINS
Categories: Breads, Microwave
Yield: 6 muffins
1 c Oat bran, uncooked; plus 2 tablespoons
1/4 c Sugar, brown
1 ts baking powder
1 T Oil
1 Egg white; slightly beaten
1/4 c skim milk
1/2 c Strawberries, frozen un-sweetened, with juice; slightly thawed
1 dr red food coloring; (opt.)
Place all ingredients in blender, mix until well blended.
Line 6 six ounce custard cups with 2 cupcake liners. Fill 3/4 full.
Arrange in circle in microwave.
Microwave for 3 to 3 1/2 minutes on HIGH. Allow to cool before serving
(yeah, right; figure the odds)
Nutritional analysis:
118 Calories, Carb 21 G, Fat 4 G, Protein 4 G, Fiber 2 G, Sodium 74 mg,
Cholesterol Trace.
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Betsy, NY (3:36:59 pm) :
From: Paul A. Meadows (ag441@ccn.cs.dal.ca)
To: MM-RECIPES@idiscover.net
---------- Recipe via Meal-Master (tm) v8.02
Title: Vegetarian Chili in Sweet Potato Boats
Categories: Vegetables, Chili,
Main dish
Yield: 6 servings
6 lg Sweet potatoes
1 tb Olive oil
2 Sweet green peppers, diced
2 Onions, chopped
2 Garlic cloves, minced
1 tb Chili powder
2 ts Ground cumin
1 ts Ground coriander
Salt
Pepper
28 oz Canned tomatoes, chopped
14 oz Canned black beans, drained and rinsed
1 c Corn niblets
1/4 c Fresh coriander, chopped, or parsley
1/3 c Plain yogurt
Fresh coriander leaves
Lime wedges
Place sweet potatoes on baking sheet; pierce all over with fork. Bake in
400F 200C oven for about 1 hour and 25 minutes or until tender.
Meanwhile, in large nonstick skillet, heat oil over medium heat; cook green
peppers, onions, garlic, chili powder, cumin, coriander, 1/2 ts salt and 1/4
ts pepper, stirring, for 10 minutes. Stir in tomatoes and black beans; bring
to boil. Reduce heat and simmer, covered, for 20 minutes. Stir in corn and 2
tb of the chopped coriander, cook, uncovered, for 5 minutes.
Place sweet potatoes on plates; slit lengthwise through middle and mash
inside slightly with fork. Season with salt and pepper to taste. Using back
of spoon, make hollows in sweet potatoes and spoon in chili mixture. Top
with spoonful of yogurt and sprinkle with remaining chopped coriander.
Garnish with coriander leaves and lime.
Source: Canadian Living magazine [Mar 95] cover story
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Betsy, NY (9:03:16 pm) :
Title: EASY OAT BRAN & DATE COOKIES
Categories: Cookies
Yield: 36 servings
2/3 c Soft margarine
1 c Brown sugar, packed
1 Egg, slightly beaten
1 tb Water
1 c Whole-wheat flour
1 c Oat bran
1/4 c Wheat germ
1 ts Baking soda
1 ts Baking powder
1 c Chopped dates or raisins
1/2 c Chop.nuts, coconut,choc.chip
In large bowl, cream margarine, brown sugar, egg and water together
thoroughly. Add dry ingredients, mix well. Stir in dates or raisins and
nuts (or choc. chips or coconut) if using.
Drop batter by spoonfuls onto lightly greased baking sheets; flatten
slightly with a floured fork. Bake in 350F oven for 10 minutes or until
light golden. Makes about 3 dozen cookies.
Per cookie made with coconut: 97 cal, 4 g fat, 8 mg cholesterol, 64 mg
sodium, 1 g protein, 14 g carbohydrate
Two cookies: 1 starch choice, 1 fruit, 2 fat
Source: The Lighthearted Cookbook by Anne Lindsay 1988 Heart & Stroke
Foundation of Ontario Shared & tested (YUM!) by Elizabeth Rodier Sept 93
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Betsy, NY (9:04:25 pm) :
Title: BEAN LOAF
Categories: Main dish
Yield: 6 servings
1 c Rolled oats
3/4 c Water
1 lb Can butter beans, drained*
1 c Shredded carrots
1/2 c Onions, finely chopped
2 tb Oat bran
1 Egg white
1/8 ts Garlic powder
1/8 ts Pepper
1/4 ts Oregano
1/4 ts Basil
1/4 ts Thyme
1/4 ts Ground sage
Salt to taste
*Butter beans (like lima) or Great Northern beans, rinsed, drained 1 cup
dry beans make about 2 c puree but I'm not sure about canned.
"Oats, beans and carrots make this deliciously spiced loaf a real
high-fiber meal. Try it hot for dinner and have the leftovers in a
sandwich the next day."
Preheat oven to 350F Lightly oil a 4x8 inch loaf pan or spray with nonstick
cooking spray. Place oats and water in a small bowl and let stand 15 min.
Place beans in a large bowl, mash. Add remaining ingredients. Mix well
with fork making sure that spices are evenly distributed. Add oats to bean
mixture. Mix well. Press firmly into prepared pan. Bake 1 hr 15 min.
Invert onto serving plate. Let stand 5 min before slicing.
Per serving: 161 calories, 9 g protein, 1 g fat, 29 g carbohydrate, 19 mg
sodium, 0 mg cholesterol, 7 g fiber.
Source: Oat Cuisine c. 1989 Bobbie Hinman, Prima Publishing, Rocklin, CA
Shared by Elizabeth Rodier Apr 93
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Betsy, NY (9:06:21 pm) :
Title: APPLESAUCE-RAISIN SQUARES
Categories: Cakes, Low-cal
Yield: 25 servings
1 Egg
1/4 c Vegetable oil
1/2 c Low-fat plain yogurt or
1/2 tb lemon juice in milk
3/4 c Brown sugar
1 c Applesauce
1 ts Vanilla
1 ts Grated lemon rind (or orange
1/2 c Raisins
1 c Whole-wheat flour
1/2 c Natural bran
1 ts Baking powder
2 ts Cinnamon
1 ts Ginger
1/4 ts Ground nutmeg
1/3 c Sliced almonds, optional
In large mixing bowl, beat egg; add oil, yogurt, brown sugar, applesauce,
vanilla and lemon/orange rind; mix well.
In another bowl, stir together raisins, flour, bran, baking powder,
cinnamon, ginger and nutmeg; add to wet ingredients and mix only until
combined.
Turn into lightly greased (or wax-paper lined) 8" square cake pan. Lightly
press almonds into top of batter. Bake in 350 F oven for 45 min or until
tester inserted in center comes out clean. (Squares will be moist.) Let
cool, then cut into squares. Makes 25 small squares 1 1/2 inch.
Per square: 88 cal, 3 g fat, 11 mg cholesterol, 10 mg sodium, 2 g protein,
14 g carbohydrate 1 1/2 fruit choice, 1/2 fat
Source: The Lighthearted Cookbook by Anne Lindsay 1988 Heart and Stroke
Foundation of Ontario Shared and tested by Elizabeth Rodier Aug 93
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Betsy, NY (9:09:44 pm) :
Title: BROWN BAGGER'S WHITE BREAD
Categories: Breadmaker, Breads
Yield: 1 servings
**For the 1-1/2 lb. loaf**
1/2 c Water
1/2 c Milk (add 2 tbsp. more water
-for DAK/Welbilt mach)
1 Egg
3 c Bread flour
3 tb Wheat germ or bran
2 tb Instant potato flakes
1 1/2 ts Salt
1 1/2 tb Oil
3 tb Sugar
1 1/2 ts Red star yeast (2 tsp. for
-Dak/Welbilt; 3 tsp for
-Panasonic/Nat'l)
Place all ingredients in pan, select Light Crust and press Start.
Source: Bread Machine Magic by Linda Rehberg and Lois Conway.
Note: This bread slices well and stays fairly moist, although mine doesn't
last long. I think the potato flakes help to make it moist. Enjoy! Mari
Formatted for MM by Joyce Burton.
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Betsy, NY (9:13:17 pm) :
---------- Recipe via UNREGISTERED Meal-Master (tm) v8.01
Title: VEGGIE GARDEN LOAF
Categories: Vegetarian, Vegetables, Deal-a-meal
Yield: 6 servings
1 tb Olive oil
1/2 c Chopped onion
1/2 c Grated zucchini
1 c Sliced steamed carrots
1 c Steamed broccoli flowerettes
3/4 c Uncooked oatmeal
1 Slice whole wheat bread,
Crumbled
3 tb Oat bran
3 oz Shredded cheddar cheese
1/2 c Tomato sauce
1 Egg
1 Egg white
1/4 ts Each salt, pepper and sage
1/2 ts Dried thyme
1/4 c Chopped parsley
6 tb Grated Parmesan Cheese
1. Preheat oven to 375 degrees F.
2. In small skillet heat olive oil and saute onion
until translucent, about 5 minutes.
3. In large bowl combine zucchini, carrot, broccoli,
oatmeal, breadcrumbs, oat bran and cheese.
4. In small bowl beat together tomato sauce, egg and
egg white, seasonings and Parmesan.
5. Combine all ingredients and stir thoroughly to mix.
6. Turn mixture into 9x5-inch loaf pan coated with
non-stick spray.
7. Bake 30 to 35 minutes, or until firm. Let stand
15 minutes before slicing.
Why the sudden interest in oat bran? Oat bran is the fibrous outer layer
of the oat grain, which is generally removed when the grain is processed
into oatmeal. Now that we know the importance of fiber in a well balanced
diet, it is a good practice to put some of that oat bran back into our
food.
DEAL-A-MEAL CARDS USED: 1 Bread 1 Meat 1 Vegetable
1 Fat 198 Calories
Source: Richard Simmons Deal-A-Meal Golden Edition Cookbook
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Betsy, NY (9:14:12 pm) :
Title: AUTUMN APPLE MUFFINS
Categories: Muffins, Low-cal, Cakes, Desserts, Fruits
Yield: 12 servings
1 Egg, slightly beaten
2 tb Soft butter
1/4 c Sugar
1/4 c 2% yogurt OR
3/4ts lemon juice + 2% milk
1/3 c 2% milk
1/2 c Bran
1 md Apple, grated
1/2 c Raisins, soaked
1/2 c Rolled oats
DRY INGREDIENTS
1/3 c Wholewheat flour
1/3 c All-purpose flour
3/4 ts Baking powder
1/2 ts Baking soda
3/4 ts Cinnamon
1/4 ts Salt
In large bowl, combine the first nine ingredients. Sift dry ingredients
together. Add to bran mixture, stirring until moistened. Spoon into
muffin cups. Bake at 425 F about 20 minutes or until golden brown. Makes
12 small muffins.
1 muffin contains 114 calories, 1 starch choice, 1/2 fruit, 1/2 fat
Source: Enjoy B.C. Fruit the Diabetic Way by Elaine Johnston c. 1982
Shared and tested by Elizabeth Rodier Sept 93
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Betsy, NY (9:16:17 pm) :
Title: All-Bran Seed Loaf
Categories: Breads
Yield: 10 servings
3/4 c Whole wheat flour
1 T Baking powder
1/3 c Sesame seeds
3/4 c Orange juice
2 ea Eggs
1/2 c Bran cereal
3/4 c Flour, all-purpose
1/2 t Salt
2 t Poppy seeds
1/4 c Honey
1/4 c Vegatable Oil
Stir together flour, baking powder, salt and seeds. In large bowl, beat
together orange juice, honey, eggs and cereal. Let stand 2 min. Add flour
mixture, stirring only until well combined. Spread evenly in greased 8.5 x
4.5 x 2" loaf pan. Bake at 350f about 40 min. Let cool 10 min and remove
from pan. Cool completely before slicing.
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Betsy, NY (9:17:34 pm) :
Title: Bran Date Bread
Categories: Breads
Yield: 12 servings
1 1/4 c Unbleached Flour, Sifted
1 t Salt
3/4 c Buttermilk or Sour Milk
1 c All Bran
2 ea Large Eggs, Beaten
3/4 c Firmly Packed. Brown Sugar
1 1/2 t Baking Powder
1/2 c Active Sourdough Starter
1 c Finely Chopped Pitted Dates
1 t Grated Lemon Peel (ZestOnly)
1/4 c Vegetable Oil
Sift dry ingredients together. Dust dates with 1 T flour mixture, then add
to the bowl. Then add the brown sugar, all bran, and grated lemon peel.
Combine 3/4 cu buttermilk, 2 beaten eggs, 1/4 cup vegetable oil. Add all
once to flour mixture with the sourdough starter, stirring until well
moistened. Pour into greased or waxpaper lined loaf pan about 9 x 5-inches.
Bake at 350 degrees for 1 hour. Allow to stand 10 minutes in pan and then
remove from pan and cool until cold. Wrap in plastic wrap or foil and
place in Refrigerator.
Use cream cheese or home made butter on this bread for an out of this world
taste.
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Betsy, NY (9:18:25 pm) :
Title: Egg Bread
Categories: Breads, Breadmaker
Yield: 1 servings
3/4 c Milk
2 Eggs, large
3 c Bread flour + 2 Tablespoon
1 1/2 ts Salt
3 tb Butter or margarine
1/4 c Sugar
3 ts Red star active dry yeast
1/8 c Wheat germ
1/8 c Bran
Makes 1 1/2 pound loaf.
Place all ingredients in bread pan. Select light crust setting. Press
start.
This recipe works in our B101 Hitachi. It makes a good sandwich bread.
Other machines may use slightly different proportions.
Adapted from: Bread Machine Magic, ISBN 0-312-06914-6, 1992.
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Betsy, NY (9:20:25 pm) :
---------- Recipe via UNREGISTERED Meal-Master (tm) v8.01
Title: GINGERBREAD MEN
Categories: Cookies, Low-cal
Yield: 1 servings
2 c Wholewheat flour
1/4 ts Salt
1 ts Baking powder
1 ts Baking soda
2 c Natural bran
3 ts Ground ginger, or to taste
1 ts Mixed spice (allspice?)
1 ts Ground cinnamon
1/3 c Margarine
6 tb Gran. sugar-free sweetener
1 Egg, beaten
3 tb Orange juice
1 ts Margarine to grease
Heat oven to 350 F. Mix flour, salt, baking powder and baking soda, bran
and spices together, then rub in margarine until the mixture resembles fine
breadcrumbs.
Stir the sweetener into the egg and orange juice and beat into the flour
mixture. Knead well, and roll out thinly on floured board. Using a
cutter, cut into gingerbread men shapes (or other shapes) and place on
greased cookie sheets.
Bake for 15-20 min or until crisp and lightly browned. Cool on a wire tray
and store in an airtight container.
TOTAL RECIPE: 1690 cal, 160 g (16 units) carbohydrate, 63 g fiber, 47 g
protein, 100 g fat.
Source: The Diabetics' Cookbook by Roberta Longstaff & Jim Mann 1984
Shared but not tested by Elizabeth Rodier Oct 93.
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Betsy, NY (9:22:10 pm) :
---------- Recipe via UNREGISTERED Meal-Master (tm) v8.01
Title: Quinoa Loaf
Categories: Main dish, Grains, Vegetarian
Yield: 2 servings
1/2 c Quinoa
1 c -Water
3/16 ts Sea salt
2/3 tb Olive oil
2/3 c Finely diced celery
3/16 c Finely diced fennel
1/3 c Finely diced onions
1 1/3 ts Minced garlic
3/16 c Finely diced red bell pepper
1/3 ts Sea salt
2/3 tb Sesame seeds
1/2 c Cooked pinto beans
1 1/3 tb Tahini
1 1/3 tb Whole wheat flour (stone-ground)
1 1/3 tb Gluten flour
Place the quinoa in a medium saucepan along with the water and 1/2 teaspoon
salt. Bring to a simmer and cook, covered, until all the water has
evaporated (about 15 minutes). Set aside.
Heat the oil in a medium saucepan. Saute the celery, fennel, onions,
garlic, and bell pepper, along with the salt, marjoram, and cardamom, for
about 5 minutes. Stir occasionally to prevent burning. Add the cooked
quinoa and the sesame seeds, pinto beans, and tahini to the sauteed
vegetables. Blend the ingredients.
Mix the two flours together and blend into the vegetable and quinoa
mixture. Line a large loaf pan with a baking sheet liner and lightly oil
the liner. (In lieu of the baking sheet liner, you could just oil and
flour the pan.) Press the mixture into the pan. Bake at 400 degrees F for
about 45 minutes. (The loaf should reach an internal temperature of
180-200 degrees F.) Let the loaf cool, inverted, for 10 minutes before
removing it from the pan. Serve the loaf in slices, with your favorite
tomato (or other) sauce if desired.
Source: Friendly Foods - by Brother Ron Pickarski, O.F.M.
: ISBN: 0-89815-377-8
: Typed for you by Karen Mintzias
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Betsy, NY (9:23:27 pm) :
Title: Poulsbo Bread
Categories: Breadmaker, Breads
Yield: 1 servings
From: Gaye Levy ** DTXT63A
1 1/8 c Water
3/4 c 7 grain mix
2 1/4 c Bread flour
1/3 c Flour, whole wheat
2 tb Sugar
2 tb Molasses
3/4 ts Salt
1 1/2 tb Powdered buttermilk
1 1/2 ts Yeast
1 1/2 tb Margarine or Applesauce
1/2 c Sunflower seeds, optional
Put all ingredients except sunflower seeds into pan. If using sunflower
seeds, set to "mix" cycle and add add beep.
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Betsy, NY (9:24:14 pm) :
---------- Recipe via UNREGISTERED Meal-Master (tm) v8.01
Title: Chunky Granola (With No Oil Added)
Categories: Grains, Breakfast, Vegetarian
Yield: 1 servings
8 c Rolled oats
1 c Nuts (more if desired,
-- up to double this amount)
1/2 c Sunflower seeds
1/2 c Whole millet
-OR- whole buckwheat groats
3 c Whole wheat flour (or more)
-OR- part cornmeal,
- rice flour,
- or other whole-grain flour
1 ts Salt (or more, as desired)
1/2 c Honey (or more,
-- up to double this amount)
1 c -Hot water, or up to:
2 c -Hot water *
1 ts Vanilla
* Note: More water makes the granola chunkier, less makes it crumbly.
Preheat oven to 350 F. In a large bowl or pot, combine oats, nuts, seeds,
millet, flour, and salt. Mix together honey, water, and vanilla, and stir
into dry ingredients. Spread on a lightly oiled baking sheet and squeeze
mixture together to form small chunks, but don't crowd; the chunks need to
bake clear through. Roast until golden brown, about 10 to 20 minutes.
(With the larger amount of water, reduce heat and bake longer.) As it
bakes the granola may need stirring to brown evenly. Cool thoroughly
before storing.
Variations: Replace part of the water with the freshly squeezed juice of 2
oranges (and add the grated rinds if the oranges were not sprayed with
pesticides), or use 2 teaspoons orange oil.
For "gingerbread" granola, use half molasses (for half honey) and add 2
teaspoons cinnamon, 1 teaspoon ginger and 1/4 teaspoon cloves.
For a nice change, substitute maple syrup for honey.
Source: Susan Weber, _Diet for Small Planet_, by Frances Moore Lappe Typed
for you by Karen Mintzias
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Betsy, NY (9:26:54 pm) :
Title: Nora Mill Whole Wheat Biscuits
Categories: Breads
Yield: 24 servings
4 c NORA MILL whole wheat flour
3/4 c Shortening
1 t Salt
1 T Baking powder
1 t Baking soda
1 c Plain white flour
3 T Sugar
1/2 c Water
2 c Buttermilk
1 T Dry yeast
Mix 1 Tbsp. yeast with 1/2 cup warm water and 1 Tbsp. sugar. Let yeast
rise. Sift all flour, soda, salt, baking powder, and 2 Tbsp. sugar. Add
shortening to sifted ingredients and blend well with hands. Add buttermilk
and yeast, then roll out and cut. Bake at 400 degrees F. for 12 minutes.
Biscuit Roll can be refrigerated for up to two weeks.
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Betsy, NY (9:28:56 pm) :
---------- Recipe via UNREGISTERED Meal-Master (tm) v8.01
Title: Spiced Lentil Casserole
Categories: Main dish, Casseroles, Vegetarian, Legumes
Yield: 8 servings
1/4 ts Crushed red chili flakes
1/2 ts Turmeric
1 pn Asafetida (optional)
2 tb Canola oil
1 c Sliced scallions
1/2 c Chopped green bell pepper
3 Garlic cloves; minced
2 c Shredded green cabbage
2 c Cooked brown rice
3 c Cooked brown lentils
1 c Vegetable stock
1 c Frozen peas; thawed
Preheat oven to 350 degrees F.
In a large skillet, saute chili, turmeric and asafetida in oil for 2
minutes.
Add scallions, bell pepper, garlic and cabbage and saute for 5 minutes.
Combine with rice, lentils, stock and peas in a baking dish and bake for 20
minutes. Serve warm.
Per serving: 229 cal, 10 g prot, 27 mg sod, 39 g carb, 4 g fat, 0 mg chol,
35 mg calcium
HINT: Serve with Gingered Carrot and Spinach Supreme (recipe separate)
Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen Mintzias
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Betsy, NY (9:33:27 pm) :
---------- Recipe via UNREGISTERED Meal-Master (tm) v8.01
Title: Herbal Bean Sausages
Categories: Vegetarian, Main dish
Yield: 12 servings
2 c Cooked pinto beans
1/2 c Whole wheat breadcrumbs
1/2 c Onion, minced
1 Garlic clove; minced
1/2 c Tomato sauce
1/8 ts Fennel seed, crushed
1/8 ts Dried red pepper
1/8 ts Dried basil; -OR-
1/2 ts -Fresh basil
1 1/2 ts Chopped fresh parsley
Salt; to taste
-------------------------MUSHROOM-RED PEPPER SAUCE-------------------------
1 Red bell pepper; minced
1/8 c Vegetable broth or water
-OR- more as needed
4 lg Mushrooms; minced
1/4 c Onion; minced
Salt; to taste
1/8 ts Celery seed
1/2 ts Chopped fresh oregano
1 ds Black pepper
Whole wheat flour
-- (pastry flour works best)
These plant-based sausages taste great, contain no added fat except the
vegetable oil they're fried in, and are easy to make. These ingredients
yield fairly mild sausages; after you've tried them, adjust the seasonings
to please your palate.
DIRECTIONS: =========== Combine all ingredients in a mixing bowl, mix
thoroughly, and shape into 1- to 2-inch sausages. Saute in a small amount
of vegetable oil until crisp, or place in a baking pan and broil, turning
when edges are slightly crisp. Serve with Mushroom-Red Pepper Sauce
(below).
MUSHROOM-RED PEPPER SAUCE: Cook red pepper in vegetable broth for 5 to 7
minutes until tender. Add mushrooms, onion, salt, celery seed, oregano,
and black pepper. Cook 5 minutes longer or until onion is transparent.
Quickly whisk in enough flour to just thicken the sauce, about 2
tablespoons at a time. Immediately remove from burner. Do not overcook,
or flour will cake. If needed, add more vegetable broth or water. Serve
over sausages, whole grains, or vegetables.
* Source: Karen Iacobbo, in The Herb Companion, October/November 1993 *
Typed for you by Karen Mintzias
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Betsy, NY (9:51:33 pm) :
---------- Recipe via UNREGISTERED Meal-Master (tm) v8.01
Title: Dolmathes (Stuffed Grape Leaves)
Categories: Greek, Ethnic
Yield: 4 servings
1 cn Grape leaves
2 lb Lean ground beef
1 c Short-grain rice
1 lg Onion, diced
1 t Dill weed
1/2 t Cumin
1/2 c Vegetable oil
2 c Chicken broth or water
Salt to taste
Pepper to taste
Place meat into large bowl and add diced onion (sauteed if desired), salt,
pepper, dill weed, cumin and oil. Mix well. Add rice and * cup water. Mix
by hand until blended together. Place about 1 tablespoon mixture in the
center of washed leaf (ribs up) and roll into narrow roll. Place rolls into
deep saucepan in layers. Add chicken broth. Cover and simmer about 45
minutes over low heat until rice is done. Serve plain, with wedges of lemon
or with egg lemon sauce.
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Betsy, NY (9:51:53 pm) :
---------- Recipe via UNREGISTERED Meal-Master (tm) v8.01
Title: Spinach and Lentil Soup
Categories: Greek, Soups, Ethnic
Yield: 4 servings
1 c Brown lentils
1 lb Fresh spinach
1 Onion, chopped
1/4 c Olive oil
1 t Tomato paste
1 Bay leaf
4 c Water
2 Garlic cloves, crushed
1 t Cumin
1 t Coriander
1 t Thyme
1/4 c Chopped parsley
3 T Lemon juice
Salt
Pepper
Wash lentils and cook in water until almost tender. Carefully wash, drain,
stem and chop spinach. Heat oilve oil and saute onion, garlic and spinach
until wilted. Add to lentil broth, rinsing saute pan with a little broth to
save oil and garlic remaining in pan. Add to soup pot with tomato paste,
lemon, parsley and the remaining ingredients. Simmer for 20 minutes. Check
seasonings. Serve hot with additional lemon.

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END OF FILE - Part 1 (of 2)
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