Recipe: The Joy of Fiber Part 1 of 2 (23 recipes) - 10-15-97 Recipe Swap (updated)

THE JOY OF FIBER PART 1 OF 2
Recipe Swap - October 15, 1997
(off-topic recipes included)

23 RECIPES IN THIS FILE:
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
Poulsbo Bread (ABM)
Chunky Granola (With No Oil Added)
Nora Mill Whole Wheat Biscuits
Spiced Lentil Casserole
Herbal Bean Sausages
Mushroom-Red Pepper Sauce
Spinach and Lentil Soup

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DOUBLE BRAN CITRUS MUFFINS
Source: Sam Waring
Makes 10 muffins

1 1/2 cups all-purpose flour with wheat bran (Five Roses)
1/2 cup oat bran
1/3 cup sugar
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 cup buttermilk
1/4 cup vegetable oil
1 egg, lightly beaten
Grated rind of 1/2 orange
Grated rind of 1/2 lemon
1/2 cup dates or prunes, chopped
1 tbsp 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. Place in 10 greased or paper-lined muffin pan cups.

Bake at 375 degrees F for 20 minutes.

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CARROT BRAN MUFFINS
Source: Sam Waring
Makes 24 muffins

3 cups flour
1 tsp baking soda
1 1/2 tbsp baking powder
1/2 tsp salt (optional)
1 tbsp ground cinnamon
2 cups bran
4 eggs
1 1/2 cups oil
1 1/4 cups dark brown sugar
1/4 cup molasses
3 cups finely grated carrots
1 cup 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 degrees F for 25 minutes.

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FAT-FREE BRAN MUFFINS
Source: Sam Waring
Makes 12 muffins

1 cup wheat bran
1 cup buttermilk
1 1/2 cups whole wheat flour
2 tsp baking powder
1/2 cup raisins
1/2 cup unsweetened applesauce
3 egg whites
1/3 cup molasses
1 tsp vanilla

Preheat oven to 375 degrees F. Spray 12 muffin tins with nonfat, nonstick spray.

Soak bran in buttermilk for 10 minutes.

In a large bowl, combine flour, baking powder, and raisins.

In a medium bowl, combine applesauce, egg whites, molasses, and vanilla. Add soaked bran to flour mixture. Then add molasses mixture. Use rubber spatula to combine for about 15 strokes. Don't overmix. Place in prepared muffin tins.

Bake 20-25 minutes.

Serve warm. Store at room temperature up to 1 day.

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ALWAYS READY BRAN MUFFINS
Source: Sam Waring
Makes 24 muffins

These muffins are made, stored in the refrigerator, and baked whenever they are wanted.

3 cups unprocessed wheat bran, divided use
1 cup boiling water
1 cup sugar
1/2 cup margarine, softened
2 eggs
2 1/2 cups unbleached flour*
2 1/2 tsp baking soda
1 tsp salt
2 cups buttermilk
Raisins (optional)*
Pecans (optional)*

Put 1 cup of the wheat bran in a small bowl. Add the 1 cup boiling water, stir once and let stand to soften.

Cream the sugar and margarine in a mixing bowl. Beat the eggs slightly and add to the margarine mixture, mixing well; seta side.

Combine the flour, baking soda and salt in a mixing bowl.

Combine the wheat bran, the softened bran, and the flour mixture, and then combine with the 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.

About 25 minutes before serving:
Preheat the oven to 400 degrees F.

Spoon the batter into paper-lined or buttered muffin tins, filling them 2/3 full.

Bake 18 minutes and serve.

*I use whole wheat flour and add water to the recipe.
**I like to add raisins and pecans to the muffin tins before cooking.

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STRAWBERRY OAT BRAN MUFFINS
Source: Sam Waring
Makes 6 muffins

1 cup plus 2 tablespoons oat bran, uncooked
1/4 cup brown sugar
1 ts baking powder
1 tbsp oil
1 egg white, slightly beaten
1/4 cup fat free milk
1/2 cup frozen unsweetened strawberries with juice, slightly thawed
1 drop red food coloring (optional)

Place all ingredients in blender, mix until well blended. Line 6 (6 ounce) custard cups with 2 cupcake liners each. Fill 3/4 full.

Arrange in circle in microwave. Microwave for 3 to 3 1/2 minutes on HIGH. Allow to cool before serving.

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VEGETARIAN CHILI IN SWEET POTATO BOATS
Source: Canadian Living magazine, March 1995
Makes 6 servings

6 large sweet potatoes
1 tbsp olive oil
2 green bell peppers, diced
2 onions, chopped
2 garlic cloves, minced
1 tbsp chili powder
2 tsp ground cumin
1 tsp ground coriander
Salt and pepper (to taste)
1 (28 oz) can tomatoes, chopped
1 (14 oz) can black beans, drained and rinsed
1 cup corn
1/4 cup fresh coriander, chopped (or parsley), divided use
FOR SERVING:
1/3 cup plain yogurt
Fresh coriander leaves
Lime wedges

Place sweet potatoes on baking sheet; pierce all over with fork.

Bake in 400 degree F 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 tsp salt and 1/4 tsp 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 tablespoons 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.

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EASY OAT BRAN AND DATE COOKIES
Source: The Lighthearted Cookbook by Anne Lindsay 1988, Heart & Stroke Foundation of Ontario

2/3 cup soft margarine
1 cup brown sugar, packed
1 egg, slightly beaten
1 tbsp water
1 cup whole wheat flour
1 cup oat bran
1/4 cup wheat germ
1 tsp baking soda
1 tsp baking powder
1 cup chopped dates or raisins
1/2 cup chopped nuts, coconut or chocolate chips (optional)

In large bowl, cream margarine, brown sugar, egg and 1 tablespoon water together thoroughly. Add dry ingredients; mix well. Stir in dates (or raisins) and nuts (or chocolate chips or coconut), if using.

Drop batter by spoonfuls onto lightly greased baking sheets; flatten slightly with a floured fork.

Bake in 350 degree F 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

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BEAN LOAF
Source: Oat Cuisine by Bobbie Hinman, 1989
Makes 6 servings

"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."

1 cup rolled oats, uncooked
3/4 cup water
1 (1 lb) can butter beans (lima beans), rinsed and drained*
1 cup shredded carrots
1/2 cup onions, finely chopped
2 tbsp oat bran
1 egg white
1/8 tsp garlic powder
1/8 tsp ground black pepper
1/4 tsp oregano
1/4 tsp basil
1/4 tsp thyme
1/4 tsp ground sage
Salt to taste

Preheat oven to 350 degrees F. Lightly oil a (8x4-inch) loaf pan or spray with nonstick cooking spray.

Place oats and 3/4 cup water in a small bowl and let stand 15 minutes.

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 hour 15 minutes. Invert onto serving plate. Let stand 5 minutes before slicing.

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APPLESAUCE-RAISIN SQUARES
Source: Oat Cuisine by Bobbie Hinman, 1989

1 egg
1/4 cup vegetable oil
1/2 cup low-fat plain yogurt (or 1/2 tbsp lemon juice in milk)
3/4 cup brown sugar
1 cup applesauce
1 tsp vanilla
1 tsp grated lemon or orange rind
1/2 cup raisins
1 cup whole wheat flour
1/2 cup natural bran
1 tsp baking powder
2 tsp ground cinnamon
1 tsp ground ginger
1/4 tsp ground nutmeg
1/3 cup sliced almonds (optional)

In large mixing bowl, beat egg; add oil, yogurt, brown sugar, applesauce, vanilla and grated 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-inch square cake pan. Lightly press almonds into top of batter.

Bake in 350 degree F oven for 45 minutes 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-inches each

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

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BROWN BAGGER'S WHITE BREAD
Source: Bread Machine Magic by Linda Rehberg and Lois Conway.

"This bread slices well and stays fairly moist, although mine doesn't last long. I think the potato flakes help to make it moist."

FOR A 1 1/2 LB. LOAF:
1/2 cup water
1/2 cup milk (add 2 tbsp. more water or dak/welbilt machine)
1 egg
3 cups bread flour
3 tbsp wheat germ or bran
2 tbsp instant potato flakes
1 1/2 tsp salt
1 1/2 tbsp oil
3 tbsp sugar
1 1/2 tsp Red star yeast (2 tsp. for Dak/Welbilt, 3 tsp for Panasonic/Nationall)

Place all ingredients in pan, select Light Crust and press Start.

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VEGGIE GARDEN LOAF
Source: Richard Simmons Deal-A-Meal Golden Edition Cookbook

"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."

1 tbsp olive oil
1/2 cup chopped onion
1/2 cup grated zucchini
1 cup sliced steamed carrots
1 cup steamed broccoli flowerettes
3/4 cup uncooked oatmeal
1 slice whole wheat bread, crumbled
3 tbsp oat bran
3 oz shredded cheddar cheese
1/2 cup tomato sauce
1 egg
1 egg white
1/4 tsp each salt, pepper and sage
1/2 tsp dried thyme
1/4 cup chopped fresh parsley
6 tbsp grated Parmesan cheese

Preheat oven to 375 degrees F.

In small skillet heat olive oil and saute onion until translucent, about 5 minutes.

In large bowl combine zucchini, carrot, broccoli, oatmeal, breadcrumbs, oat bran and cheese.

In small bowl beat together tomato sauce, egg and egg white, seasonings and Parmesan.

Combine all ingredients and stir thoroughly to mix.

Turn mixture into 9x5-inch loaf pan coated with non-stick spray.

Bake 30 to 35 minutes, or until firm. Let stand 15 minutes before slicing.

Makes 6 servings

DEAL-A-MEAL CARDS USED:
1 Bread 1 Meat 1 Vegetable 1 Fat 198 Calories

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AUTUMN APPLE MUFFINS
Source: Enjoy B.C. Fruit the Diabetic Way by Elaine Johnston, 1982
Makes 12 small muffins

FOR THE BRAN MIXTURE:
1 egg, slightly beaten
2 tbsp butter, softened
1/4 cup sugar
1/4 cup 2% yogurt (or 3/4 tsp lemon juice plus 2% milk)
1/3 cup 2% milk
1/2 cup bran
1 medium apple, grated
1/2 cup raisins, soaked
1/2 cup rolled oats, uncooked

DRY INGREDIENTS:
1/3 cup whole wheat flour
1/3 cup all-purpose flour
3/4 tsp baking powder
1/2 tsp baking soda
3/4 tsp ground cinnamon
1/4 tsp salt

In large bowl, combine the ingredients for the bran mixture; set aside.

Sift dry ingredients together. Add to bran mixture, stirring until moistened. Spoon into paper-lined or greased muffin cups.

Bake at 425 F about 20 minutes or until golden brown.

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ALL-BRAN SEED LOAF
Makes 1 loaf, 10 servings

3/4 cup whole wheat flour
3/4 cup all-purpose flour
1 tbsp baking powder
1/3 cup sesame seeds
2 tsp poppy seeds
1/2 tsp salt
3/4 cup orange juice
1/4 cup honey
1/4 cup vegetable oil
2 eggs
1/2 cup bran cereal

Stir together flours, baking powder, seeds and salt; set aside.

In large bowl, beat together orange juice, honey, oil, eggs and bran cereal. Let stand 2 minutes. Add flour mixture, stirring only until well combined. Spread evenly in greased (8 1/2 x 4 1/2 x 2-inch) loaf pan.

Bake at 350 degrees F about 40 minutes. Let cool 10 minutes and remove from pan. Cool completely before slicing.

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BRAN DATE BREAD
Makes 1 loaf, 12 servings

"Use cream cheese or homemade butter on this bread for an out of this world taste."

1 1/4 cups unbleached flour, sifted
1 1/2 tsp baking powder
1 tsp salt
1 cup finely chopped pitted dates
3/4 cup firmly packed brown sugar
1 cup All Bran
1 tsp grated lemon peel (zest only)
3/4 cup buttermilk (or sour milk)
2 large eggs, beaten
1/4 cup vegetable oil
1/2 cup active sourdough starter

Sift flour, baking powder and salt together. Dust dates with 1 tablespoon flour mixture, then add to the bowl. Add the brown sugar, All Bran, and grated lemon peel; set aside.

Combine cup buttermilk, eggs and oil. Add all at once to flour mixture with the sourdough starter, stirring until well moistened. Pour into greased or wax paper lined (9x5-inch) loaf pan.

Bake at 350 degrees F 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.

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EGG BREAD
Adapted from source: Bread Machine Magic
Makes one 1 1/2 pound loaf

"This recipe makes a good sandwich bread."

3/4 cup milk
2 large eggs
3 cups plus 2 tablespoons bread flour
1 1/2 tsp salt
3 tbsp butter or margarine
1/4 cup sugar
3 tsp red star active dry yeast
1/8 cup wheat germ
1/8 cup bran

Place all ingredients in bread pan. Select light crust setting. Press start.

Note: This recipe works in our B101 Hitachi. It makes a good sandwich bread. Other machines may use slightly different proportions.

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GINGERBREAD MEN
(using artificial sweetener)

2 cups whole wheat flour
1/4 tsp salt
1 tsp baking powder
1 tsp baking soda
2 cups natural bran
3 tsp ground ginger, or to taste
1 tsp allspice
1 tsp ground cinnamon
1/3 cup margarine
6 tbsp granulated sugar-free sweetener
1 egg, beaten
3 tbsp orange juice
1 tsp margarine to grease cookie sheets

Heat oven to 350 degrees 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 minutes or until crisp and lightly browned. Cool on a wire tray and store in an airtight container.

Source: The Diabetics' Cookbook by Roberta Longstaff & Jim Mann, 1984

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POULSBO BREAD
Categories: Breadmaker, Breads
Source: Gaye Levy

1 1/8 cups water
3/4 cup 7 grain mix
2 1/4 cups bread flour
1/3 cup flour, whole wheat
2 tbsp sugar
2 tbsp molasses
3/4 tsp salt
1 1/2 tbsp powdered buttermilk
1 1/2 tsp yeast
1 1/2 tbsp margarine or applesauce
1/2 cup sunflower seeds (optional)

Put all ingredients except sunflower seeds into pan. If using sunflower seeds, set to "mix" cycle and add at the beep.

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CHUNKY GRANOLA
Adapted from source: Diet for Small Planet by Frances Moore Lappe

8 cups rolled oats, uncooked
1 cup nuts (more if desired, up to double this amount)
1/2 cup sunflower seeds
1/2 cup whole millet (or whole buckwheat groats)
3 cups whole wheat flour (or part cornmeal, rice flour, or other whole-grain flour)
1 tsp salt (or to taste)
1/2 cup honey (or more, up to double this amount)
1 to 2 cups hot water*
1 tsp vanilla

Preheat oven to 350 degrees 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.

*More water makes the granola chunkier, less makes it crumbly.

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.

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NORA MILL WHOLE WHEAT BISCUITS
Makes 24 servings

1 tbsp dry yeast
1/2 cup warm water
3 tbsp sugar, divided use
4 cups Nora Mill whole wheat flour
1 cup all-purpose flour
1 tbsp baking powder
1 tsp baking soda
1 tsp salt
3/4 cup shortening
2 cups buttermilk

Mix yeast with 1/2 cup warm water and 1 Tbsp. sugar. Set aside to soften.

Sift all flours, baking powder, baking soda, salt and remaining 2 Tbsp. sugar. Add shortening to sifted ingredients and blend well with hands. Add buttermilk and yeast mixture, then roll out and cut. Place on baking sheets.

Bake at 400 degrees F for 12 minutes.

TO MAKE AHEAD:
Biscuit dough can be refrigerated for up to two weeks.

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SPICED LENTIL CASSEROLE
Source: Vegetarian Gourmet, Autumn 1993
Makes 8 servings

1/4 tsp crushed red chili flakes
1/2 tsp turmeric
1 pinch asafetida (optional)
2 tbsp canola oil
1 cup sliced scallions
1/2 cup chopped green bell pepper
3 garlic cloves, minced
2 cups shredded green cabbage
2 cups cooked brown rice
3 cups cooked brown lentils
1 cup vegetable stock
1 cup 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.

Bake for 20 minutes. Serve warm.

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HERBAL BEAN SAUSAGES
Source: Karen Iacobbo, in The Herb Companion, October/November 1993
Makes 12 servings

"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."

2 cups cooked pinto beans
1/2 cup whole wheat bread crumbs
1/2 cup onion, minced
1 garlic clove, minced
1/2 cup tomato sauce
1/8 tsp fennel seed, crushed
1/8 tsp crushed red pepper flakes
1/8 tsp dried basil (1/2 tsp chopped fresh basil)
1 1/2 tsp chopped fresh parsley
Salt, to taste
Mushroom-Red Pepper Sauce (for serving, recipe follows)

Combine all ingredients for the sausages in a mixing bowl, mix thoroughly. 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.

MUSHROOM-RED PEPPER SAUCE

1 red bell pepper, minced
1/8 cup vegetable broth or water (or more, as needed)
4 large mushrooms, minced
1/4 cup minced onion
Salt, to taste
1/8 tsp celery seed
1/2 tsp chopped fresh oregano
1 dash ground black pepper
Whole wheat flour (pastry flour works best)

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.

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SPINACH AND LENTIL SOUP
Makes 4 servings

1 cup dried brown lentils
4 cups water
1 lb fresh spinach
1/4 cup olive oil
1 onion, chopped
2 garlic cloves, crushed
1 tsp tomato paste
3 tbsp lemon juice
1/4 cup chopped fresh parsley
1 bay leaf
1 tsp ground cumin
1 tsp ground coriander
1 tsp dried thyme
Salt and pepper, to taste

Wash lentils and cook in 4 cups water until almost tender.

Carefully wash, drain, stem and chop spinach.

Heat olive 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.