Oat Bran Pancake

Ingredients

1/3 c Oat Bran

1/4 (heaping) teaspoon Baking Powder

Dash of Salt

1 Egg

¾ cap Vanilla

1 teaspoon artificial Sweetener

Water to desired batter thickness

Optional

1 Banana

Directions

Preheat pan and spray with nonstick spray.  Mix all ingredients except fruit in small bowl and pour into hot pan.  If using fruit, slice onto pancake.  Turn pancake when brown on bottom.  Serve hot and enjoy.

Makes 1 serving

Abstinent Measuring

1 serving = ½ protein, 1 grain, 1 fruit (if included)

*contribution from Area II Cookbook 2004

Mustard-Coated Roast Leg of Lamb

Ingredients

5 to 6 pound leg of Lamb

3 cloves Garlic

½ c Dijon Mustard

1 tbsp Soy Sauce

½ tsp ground Ginger

1 tsp dry Rosemary

Directions

Preheat oven to 325 degrees.  Mince or press 1 clove of Garlic. In a small bowl, stir together minced Garlic, Mustard, Soy, Ginger, and Rosemary; set aside.

Place meat on a rack in a shallow roasting pan. Cut remaining 2 cloves Garlic into slivers. Cut small gashes in surface of Lamb and insert Garlic slivers. Completely coat roast with Mustard mixture.  Insert a meat thermometer into the thickest portion of the leg of Lamb without allowing the thermometer to touch bone; Let stand at room temperature for 1 hour. Roast uncovered in oven until meat thermometer registers degree of doneness preferred (about 30 minutes per pound for medium doneness). Remove Lamb to a platter; let stand for 10 to 15 minutes.

To carve, grasp narrow end of leg (protect hand with a potholder or cloth) and slice meat, cutting parallel to leg bone. Serve with juices.

Makes an average of 6 to 8 servings.

Abstinent Measuring

4 oz = 1 protein

*contribution from Area II Cookbook 2004

Spaghetti Squash Coconut Pie

Ingredients

2 medium or 1 large Spaghetti Squash (to yield 4 cup cooked Spaghetti Squash)

1 TBLspoon Coconut extract

8 oz Nonfat Evaporated Milk

¾ cup Splenda artificial sweetener

2 Eggs

½ teaspoon Salt

Directions

Preheat oven to 350 degrees.  Coat bottom of baking dish large enough to hold Spaghetti Squash(es). Puncture Squash with fork or knife a dozen or so times all around the Squash. Bake for 1 to 1 ½ hours – until Squash skin gives easily to the touch.  Rotate Squash every half hour. After Squash has cooled, cut in half and remove all seeds.  Ream out Squash from its shell and place in a separate bowl.

Coat pie plate with nonstick spray and set oven at 350 degrees.  Beat Eggs with a fork.  Add Coconut Extract, Milk and Sweetener.  Mix 4 cup Spaghetti Squash into the mixture.   Place in pie pan and bake for 45 minutes.  After cooled, cut pie into 8 portions.

Serves 8.

Abstinent Measuring

1 serving = ½ c vegetable, ¼ protein

*contribution from Area II Cookbook 2004

Quick Chicken Parmesan

Ingredients

3 ½ oz Chicken Breast, baked

½ cup Spaghetti Sauce, sugar-free

½ oz Parmesan Cheese

Directions

Cover Chicken Breast with Spaghetti Sauce and top with Cheese.  Heat in microwave.

Abstinent Measuring

1 serving = 1 protein, ½ c optional condiment

Make it a Meal

Serve with Italian Green Beans and Salad.
Note
Precooked chicken breast are available in the freezer section of your local grocery store :-)

*contribution from Area II Cookbook 2004

Eggless Tofu Salad

Ingredients

8 oz moist (loose) Tofu, drained and mashed

1 TBLspoon Dill Relish

1 to 2 teaspoon each (to your preference)

Dijon Mustard,

Spicy Brown Mustard,

Yellow Mustard

SPICES according to your taste preference

2 teaspoon Parsley

½ teaspoon Dill Weed

¼ - ½ teaspoon Onion Salt

¼ - ½ teaspoon Garlic Salt

½ teaspoon Paprika

dash celery seed

dash Red Pepper

juice of one Lemon wedge

Optional

1 teaspoon Canola Oil or Miso Mayo

Directions

Mix all ingredients thoroughly (mash with fork).

Makes 1 serving

Abstinent Measuring

1 serving = 1 protein 

Note

Tofu: I prefer regular or reduced-fat, but silken style can also be used

Make it a Meal

great with 2-cup salad for lunch.

*contribution from Area II Cookbook 2004

Cooking with Tofu

"I really don't do anything special. I have found that no matter what I do to the tofu before I bake it, the flavor of the inside of the tofu itself really doesn't change.

So I usually bake my tofu ‘as is’. I drain the tofu as best as I can. I like using Whole Foods brand reduced fat tofu in the tubs.

To drain, I cut three sides of the top wrapper around the edges, drain the water, and then squeeze as much moisture out of it as I can by pressing my hand on the top wrapper that's still attached to the tub and draining over the sink.

Once drained, I cut the tofu into one-inch squares and place them on a non-stick cookie sheet (or sheet sprayed with Pam) in the oven.

Baked tofu takes quite a while. I usually bake mine at about 350 for at least an hour. You can also "bake" tofu in the microwave - usually takes about 6-7 minutes on high. Cooking times vary on how "chewy" you want your tofu to be, so you may want to watch it if this is your first attempt.

 After the tofu is cooked, then I add whatever: 8easonings/sauces to flavor it. Some of my favorites are Bragg's liquid aminos (found next to the soy sauce at Whole Foods), also I like to add baked tofu to spaghetti sauce and have this over whole wheat pasta. Really any sauce you can think of for meat (that's abstinent of course) could be used with baked tofu - it's pretty versatile. I believe Whole Foods also has a selection of books about working with tofu. My tastes sometimes are pretty simple, so this may give you more ideas."

“I find tofu is excellent as a protein source in soups.  It takes on the flavor of the soup you make.  I like to use small cubes (less than 1 inch) of tofu.”

“I grill my tofu on a small indoor grill.  I spray the surfaces with Pam and slice the tofu into rectangles about 2”x3” no more than ½” thick.  I season the top and bottom according to my taste preference at the time. 

If I’m in a sweet mood I use a sprinkling artificial sweetener and cinnamon or artificial sweetener and Chinese Five Spices (available in Health Food Stores and many groceries).  I even use this for my protein at breakfast.  Don’t forget to weigh tofu before you cook it!

 If I don’t want the sweetness I’ll use a spice mix like Mrs Dash with a light handed drizzle of light soy sauce (has less salt).  There are wonderful abstinent spice mixtures like the ‘Spice Trader’ line to fight boring flavors.”

“My husband makes a morning tofu shake.  He takes 8 oz of tofu out of the tub, plops it in the blender and adds two packets of artificial sweetener, 1 c of applesauce or 1 c of berries or a banana, blends it up and presto, there’s breakfast!”

*contribution from Area II Cookbook 2004

Simple Meatloaf

My favorite, easiest meatloaf recipe

Ingredients

2 lbs lean ground Beef

1 TBLspoon Herb d’Provence

1 teaspoon Sea Salt
1 small can Rotel Tomatoes

Directions

Preheat oven to 350 degrees.  Mix all ingredients.  Put in 8” x 11” glass baking dish.  Bake for 1 hour.

Abstinent Measuring

4 oz = 1 protein  

Cheesy Meatloaf

Ingredients

2 lb Ground Beef

1 Egg

4 oz Grated Cheese (Cheddar, Jack, Parmesan…)

8 oz Tomato or Spaghetti Sauce

1 pkg Onion Soup mix (check sugar content)

seasoning as desired 

Directions

Preheat oven to 350 degrees.  Spray meat loaf pan with nonstick spray.  Combine Beef, Egg, 4 oz Sauce, Soup mix and seasoning in a bowl.  Place mixture in meatloaf pan and cover with remaining 4 oz sauce.  Bake 1 hour.  Cut into four ounce slices.

Abstinent Measuring

4 oz = 1 protein 

*contribution from Area II Cookbook 2004

Basic Meatloaf

Ingredients

1 lb Ground Beef

½ cup Diced Onion

2 teaspoon Sage

1 teaspoon Salt

1 teaspoon Pepper

1 Egg

1 small can Tomato Sauce

2 TBLspoon Dried Parsley

Directions

Preheat oven to 400 degrees.  Mix together Beef, Onion, Sage, Salt, Pepper, Egg, and ½ can Tomato Sauce.  Mold into 4 individual loafs.  Bake for 25 minutes.  Spoon remaining ½ can of Tomato Sauce over loaves. Sprinkle with Parsley.  Bake 5 minutes more.   Let stand 5 minutes before serving.

Abstinent Measuring

4 oz = 1 protein 

*contribution from Area II Cookbook 2004

Onion Kugel

Ingredients

3 cup Onion, finely chopped

6 Eggs, separated

1 cup plus 2 TBLspoon  Oat Bran

2 TBLspoon Olive Oil

2 teaspoon Garlic Powder

1 teaspoon Salt

1 teaspoon Black Pepper

1 teaspoon Oregano

Directions

Preheat oven to 350 degrees.  Spray an 8 x 11” glass baking dish with Olive Oil flavored nonstick spray.  Separate Eggs.  Beat Egg Yolks in quart mixing bowl.  Add Onion and Spices and mix well.  Whip Egg Whites to stiff peaks (electric beater works best) and carefully fold into Onion mixture.  Place mix in baking dish.  Spray top with nonstick spray and cook for 45 minutes to 1 hour (until light brown.) Cook in middle of oven.

Makes 6 servings

Abstinent Measuring

1 serving = ½ vegetable, ½ protein, 3 tbsp bran, 1 tsp oil. 

*contribution from Area II Cookbook 2004

Rice Pudding

Ingredients

1 cup cooked Brown Rice

1 Egg

1 cup Milk

¼ teaspoon Cinnamon

1/8 teaspoon Nutmeg

1/8 teaspoon Allspice

1/8 teaspoon Cumin

1 pkg artificial sweetener

Directions

Preheat oven to 325 degrees.  Spray small casserole dish with nonstick spray. Mix together egg and milk.  Beat until thoroughly mixed.  Add seasonings and sweetener.  Add rice. Pour into sm casserole dish.  Bake for 20 to 25 minutes or until liquid has been absorbed. 

Makes 2 servings

Abstinent Measuring

1 serving = 1 grain, ½ protein

Note

The original recipe just listed the spices.  The quantities listed for Cinnamon, Nutmeg, Allspice and Cumin are to taste.

*contribution from Area II Cookbook 2004

Yummy Pot Roasted Carrots

Ingredients

1-12 oz can beef broth

1 package onion soup mix (check sugar content)

2 lbs baby carrots

salt and pepper (amount to your preference)

Directions

Place all ingredients in stovetop pot.

Bring to a boil and cook for approximately 30 minutes or until carrots are tender.  Serve.

Abstinent Measuring

1 cup = 1 vegetable

Note

Save left over broth for soup or to cook other vegetables.  Freeze for later use.

*contribution from Area II Cookbook 2004

Breakfast Travel 1

Q: I do a LOT of traveling and I hate spending so much money on breakfast, or even going out to breakfast.  What do you suggest?

A: When I travel I like to get a refrigerator and coffee maker in the hotel room and stock it with fresh fruit, yogurt and milk for coffee.  I bring my measuring cup and tablespoon, oat bran and a cinnamon and artificial sweetener mix to make my own breakfast.

Also, you can heat the water in the coffee maker and add it to oatmeal to make a breakfast cereal.  I like to bring pre-measured baggies – no muss no fuss.

*contribution from Area II Cookbook 2004

Breakfast Variety 1

Q: “What do you do when you get bored with the usual breakfast things – eggs, bacon, even a sugar-flour-free pancake or muffins?”

A: Have you tried turkey sausage?  The health food stores and specialty markets have some VERY interesting varieties.

How about cinnamon and artificial sweetener in a ½ c of ricotta cheese spread on a slice of Ezekiel toast for a cinnamon Danish?  Try different flavorings in the ricotta for variety.

*contribution from Area II Cookbook 2004

Spaghetti Squash Pizza

Ingredients

1 Spaghetti Squash

4-6 cloves Garlic, minced

1 teaspoon Garlic powder

2 teaspoon (total) other Italian Spices of your choice

1 cup Veggie topping of your choice (i.e. Mushrooms, Green Pepper, Onion…)

2 oz Pepperoni slices (if you haven’t tried turkey pepperoni – try it – you’ll like it!)

1 oz shredded Cheese

½ c Spaghetti sauce, check ingredients for sugar-fifth or later

Directions

Preheat oven to 300 degrees.  Bake Squash for 2 to 2 ½ hours, depending on size.

Cool Squash and cut in half lengthwise.  Remove seeds. Remove Squash from skin and place in bowl.  Add Garlic.

Coat pie plate with nonstick spray. Measure 1 c of Squash.  Spread out evenly on pie plate.  Sprinkle seasonings on top of Squash.  Bake uncovered at 350 degrees for 30 to 40 minutes.

Place Spaghetti sauce, Veggies, and Pepperoni slices evenly on top.  Sprinkle Cheese over the top.  Bake for 10 minutes and serve.

Makes 1 serving

Abstinent Measuring

1 serving = 1 protein, 2 vegetables, ½ c condiments

*contribution from Area II Cookbook 2004

Stir-Fry (Vegan)

Ingredients

4 oz. baked Tofu or Tempeh, cut into small strips or 8 oz. cooked Chickpeas

4 cups raw Veggies, cut into ½ to 1 inch pieces (cooks down to 3 cups), include Broccoli, Bok Choy (Chinese Cabbage), Bell Pepper, Onions, Mushrooms, Carrots, Celery, Bamboo Shoots, Water Chestnuts, etc.

2 cloves minced Garlic

1 teaspoon Sesame or blended Wok Oil

Spices

dash Ginger

dash Celery Seed

¼ teaspoon Curry

1/8  teaspoon Cardamom

1 – 2 Tblspoon Soy Sauce

Optional

I Tblspoon Arrowroot powder, use for thickening sauce, not necessary if using grain option in Note below.

1 Japanese Red Pepper (Red Jalapeno Pepper), finely diced, remove seeds and white fleshy placenta inside pepper to reduce spiciness

½ c Brown Rice –see Grain Option in Serving Suggestions

8 oz. Adzuki Beans – see Side Dish Option in Serving Suggestions

Directions

Coat a large preheated stir-fry pan or wok with Oil and add Veggies (except Bok Choy Greens), diced Red Pepper, Garlic, and Protein.

Cook over medium to medium-high heat, stirring often. When Veggies start to "sweat", add ½ the Soy Sauce, cover pan and let steam.

Stir Veggies every few minutes. Remove lid when Broccoli is almost tender.

Turn up heat to cook off excess water from Veggies, stirring continuously. Once Water is almost cooked off, reduce heat and add Greens from Bok Choy.

Add Spices, Arrowroot, and remaining Soy Sauce after Veggies are fully cooked (Bok Choy greens are wilted).

Abstinent Measuring

Meal counts as 1 protein, 3 veggies, and 1 tsp fat

Note

On the Bok Choy: remove green leafy part from white stalk. White stalk is chopped and cooked with the other veggies. The greens should be coarsely chopped and will be added later to the stir-fry.

Serving Suggestions

Grain option - Subtract 1 c Veggies and add ½ c cooked short grain Brown Rice or short grain sticky (sweet) Brown Rice to stir-fry after spices.  Mix thoroughly.

Side Dish option - Subtract protein, slightly reduce amount of red pepper, garlic, spices, and soy sauce when cooking. Instead, serve with 8 oz. Adzuki Beans on the side.

*contribution from Area II Cookbook 2004

Ensalada Pepino

Ingredients

4 Cucumbers, peeled and sliced

1 Red Onion, sliced in rings

1 cup Jicama, sliced

1 Tomato, sliced

2 Tblspoon Splenda or other Artificial Sweetener, Splenda is a 1:1 replacement for sugar

2 Tblspoon Lemon Juice

2 Tblspoon White Vinegar

Sprinkling of Paprika

Directions

Combine all except paprika. Chill over-night. Toss in Paprika before serving..

Abstinent Measuring

1 cup = 1 vegetable

*contribution from Area II Cookbook 2004

Broiled Salmon with Chili Seasoning Rub

Ingredients

2 – 2 ½ lb Salmon fillet

1 Tblspoon Olive Oil

Seasoning Rub
¼ cup Paprika

1 Tblspoon Chili powder

1 Tblspoon ground Cumin

¼ teaspoon ground Red Pepper (Cayenne)

¼ teaspoon ground Cinnamon

½ teaspoon Sea Salt or other high quality Salt

Directions

Prepare a hot charcoal fire in a large charcoal grill (over 22 inches.) Remove the grill grating and coat with non-stick spray, preferably Olive Oil flavor. 

Stir together in a small non-stick skillet the Seasoning Rub ingredients.  Heat, stirring constantly for 2 minutes over medium heat.  Remove from heat and pat 2 Tblspoon of the spice mixture over the flesh side of the Salmon fillet.  Drizzle the Olive Oil over the top of the fillet.

When the coals are covered with a thin layer of white ash, push half the coals to one side of the grill and the other half to the other side of the grill, so that there are no coals in the center.  Place grill grate on the grill.  Lay the fillet, flesh side down, over the middle of the grill grate.  Cover and grill for 7 minutes.  Turn the fillet with two spatulas and grill skin side down for 7 to 8 minutes.  When the salmon is opaque throughout or  the internal temperature measures 135 degrees (or a little sooner if you like salmon less well-done,) remove it from the grill with two spatulas.  Serve hot off the grill.

Serves 6 to 8 depending on size of fillet.

Abstinent Measuring

4 oz = 1 protein

Note

The Chili Rub contains enough seasoning for several meals.  Also excellent on meats and poultry.

*contribution from Area II Cookbook 2004

Banana Bran Muffin

Ingredients

2 Eggs

¼ cup Water (more if needed, depending on fruit added)

1 teaspoon Baking Soda

1 teaspoon Vanilla, or any flavor desired

1 Banana, frozen-defrosted or ripe-microwave for 1 minute

1 cup Wheat Bran

½ cup Oat Bran

2 oz Raisins

2/3 c Splenda or amount/Sugar Substitute of your preference

Optional

3 Tblspoons or less Oil, this will help batter to stop sticking to paper liners, if you are using paper liners.

Directions

Prehead oven to 350 degrees.  Spray 6 muffin cups with non-stick spray, if not using paper liners.  Mix Eggs, Water and Baking Soda.   Add mashed Banana, Wheat and Oat Brans and stir well.  Add Raisins and Sugar Substitute.  Add more Water if needed for consistency.  Bake 20-25 minutes.

Makes 6 muffins

Abstinent Measuring

2 muffins = 1 grain, 1/3 protein, ½ fruit.  If extra Oil is added for paper liner issue, count 1 fat

*contribution from Area II Cookbook 2004

Hummus

Ingredients

1 cup Garbanzo Beans, drained (reserve liquid for thinning out hummus if needed)

1 teaspoon Sesame or Olive Oil

¼ - ½ teaspoon Onion Salt

Dash powdered Cumin

Dash Paprika

Pinch Cayenne Pepper

1 Tblspoon fresh Parsley, finely chopped (omit if dried)

1 Lemon, just the juice, add according to your preference

Directions

Place all ingredients in a food processor and blend well.  Add Garbanzo beans’ liquid if too thick – to reach desired consistency.

Abstinent Measuring

1 cup = 1 protein, 1 fat

Make it a Meal:

This makes a great dip for 2 cups of carrots, celery, broccoli, bell peppers or other raw veggies for a full lunch

*contribution from Area II Cookbook 2004

Dilly Tuna Salad

Ingredients

8 oz water-packed Tuna, rinsed and drained

3 teaspoon sugar-free Mayonnaise

4 teaspoon Vinegar (Rice Vinegar, White Vinegar or your choice of sugar-free Vinegar)

1 ½ teaspoon Dill Weed

Salt and Pepper, to taste

8 oz Legumes, rinsed and drained

4c Salad Greens

Directions

Place Tuna in a medium bowl.  Flake with at fork into medium pieces. Add Vinegar and continue to flake into small pieces.  Add Mayonnaise, Dill, Salt and Pepper and blend well.  Carefully fold in Legumes. Refrigerate. Serve Tuna mounded on 2C of Salad greens.

Serves 2

Abstinent Measuring

1 serving = 1 protein, 1 teaspoon Oil, 2 vegetables

Serving Suggestions:

For a change, serve Tuna on steamed Chinese Pea Pods, angle cut Carrots, Mushrooms and Bean Sprouts instead of Salad Greens

*contribution from Area II Cookbook 2004

Baked Apple

Ingredients

1 whole Apple

1 teaspoon Artificial Sweetener

½ teaspoon Apple Pie Spice

2 Tblspoon Water

Directions

Core and dice 1 whole apple (you may leave on the peel); Add ½ tsp apple pie spice and 2 tbsp of water; Microwave on high for 4 minutes in a covered dish; Sprinkle on artificial sweetener (amount to your preference) after cooking.

Abstinent Measuring

1 serving = 1 fruit

Make It A Meal:

For breakfast: 

Serve mixed into 1/2 C Cottage cheesee

*contribution from Area II Cookbook 2004