Liz Pancake with Apple Topping

Ingredients

1 Apple, cored, pared and cut into chunks

3 TBLspoon Oat Bran

¼ teaspoon Cinnamon

1 teaspoon Artificial Sweetener (Splenda recommended)

¼ cup Egg Substitute

2 oz Ricotta Cheese

¼ teaspoon Baking Powder

Directions

Preheat small shallow pan for Pancake.   Place chopped Apple in microwavable bowl with ½ cup Water, Cinnamon and 1 packet Artificial Sweetener.  Cook in microwave for three minutes and let stand until Pancake is done.  Combine Egg Substitute, Ricotta, Bran and Baking Powder in small bowl and mix well with fork.  Spray pan with nonstick spray and add Egg mixture.  Cover pan to allow Pancake to steam.  Cook over med heat.  Turn Pancake when browned on bottom and remove from heat when cooked to medium brown on both sides.  Serve hot with Apple topping and enjoy!

Makes 1 serving

Abstinent Measuring

One serving = 3 TBLspoon bran, 1 protein and 1 fruit

Notes

Other varieties

·         If you do not want to top with Fruit, try 2 TBLspoon Sugar-free Syrup on top.

·         Try using ½ fruit in pancake by adding ½ c blueberries to the batter – or heating the Blueberries with artificial sweetener and water to make a topping.

*contribution from Area II Cookbook 2004

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

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

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

Bran Muffins

A tasty treat for the morning to get you going.

Contributed by Jeanne R.

Ingredients

2 Eggs

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

1 teaspoon Baking Soda

1 teaspoon Vanilla

1 cup Wheat Bran

½ cup Oat Bran

2 oz. Raisins

2/3 cup Splenda or at least 4 TBLspoon Sugar substitute --to taste

Optional

1 Banana, mashed

Up to 3 teaspoon Oil added to batter will help the muffins to stop sticking to paper liners.

Directions

Mix Eggs, Water, Baking Soda. Add Banana and Brans and mix well. Stir in Raisins. Add more Water to have a thick but not paste-like batter (tablespoon or two of Water, depending on size of banana.)

Divide into 6 portions and place in paper-lined muffin tin. Bake 350 degree preheated oven 20-25 minutes.

Yield: 6 muffins = 3 servings

Abstinent Measuring

Each serving= 2 muffins

2 muffins = 1/3 protein, 1 bran and ½ fruit (if banana is used)

If Oil is added, don’t forget to count that as well.

Notes

Experiment with flavors other than vanilla, like lemon or orange

Oat Bran Pancake

This is the famous abstinent pancake allowed even on the first day on the Meal Plan. It’s a main stay in many morning meals.

Contributed by Jeanne R.

Ingredients

½ cup Oat Bran

¼ (heaping) teaspoon Baking Powder

Dash of salt

1 Egg

¼ teaspoon Vanilla

1 teaspoon Sweetener

fresh Water

Optional

1 Banana, mashed or sliced-- mix in before water or after it is in pan slice it in.

Directions

Mix all ingredients together excluding Water and Fruit. If added Banana into mix, mash it and add to mix. Next add Water to desired batter thickness. Pour mixture into lightly greased (non-stick spray Oil) pan and fry until brown on both sides. Serve Hot and enjoy.

Abstinent Measuring

1 pancake = 1 protein, ½ cup bran and if banana is used, 1 fruit

Notes:

1. Banana can be used in two ways, in the mix or later to the top of the pancake.

• If adding to the mix, mash the Banana and add before the water.
• If adding to the finished pancake, slice pancake circles to the top of the pancake before it’s flipped.

Serving Suggestions: Serve with 2 TBLspoons of Sugar-free syrup for a real breakfast treat.