Healthy Recipes

Oil Free Bread Recipe

  • 1 1/2 cups warm water
  • 1 TB. apple sauce
  • 3 TB honey
  • 3 1/2cups whole wheat flour
  • 1/3 cup vital wheat gluten
  • 1/4 cup ground flax seed
  • 2 tsp. yeast

Set your bread maker for a 2 lb. loaf. If it seems too wet after it has started kneading add a little flour. If it is too dry and there is lots of flour not being taken up in the loaf add some water. It should not stick to the sides when it is the right consistency.

Pita

Divide the dough into 3 oz. balls. Use a rolling pin on a floured surface to put them into flat circles. Let them rise just slightly while the oven is preheating to 415 degrees. When oven is preheated, set the pitas in the middle of the oven on an oven stone or tile or a metal cooling rack.

Cook for 5 minutes. They should come out in a puffed shape. Let them cool till they are still warm but not hot and cut them in two equal parts put them in plastic bags while still warm and they will stay soft until you are ready to fill them and eat them. YUM!

Zucchini Patties

  • 4 1/2 cups shredded zucchini or yellow squash
  • 2 onions chopped
  • 2-3 cups of quick oats
  • 1/2 - 1 cup of gluten flour
  • 2 Tb vegan " chicken" seasoning
  • 1 tsp. salt
  • 1 Tb. Nutritional yeast flakes
  • 1 cup walnuts, chopped

Mix all ingredients well.  Add water if needed.  Form into patties and bake at 350 degrees 10 - 15 minutes on each side.

Homemade Gluten steaks

  • 1 cup vital wheat gluten flour
  • 1 TB. vegetarian "beef" seasoning
  • 1/4 cup white flour
  • Mix together dry ingredients:  Then add:
  • 1 cup cold water.

Form into log shape and wrap in plastic wrap.  Place in refrigerator for 1/2 hour.  Cut into 1/2 inch slices.  Roll out into patty shapes.  Boil in seasoned broth for 45-60 minutes.  After boiling gluten, coat patties with desired seasoned breading mixture  and saute on lightly oiled fry pan or bake in oven until lightly browned. or cover with your favorite barbeque sauce and bake in the oven.

Broth for Gluten

  • In a large pot add water
  • Chopped onion and garlic
  • soy sauce or Braggs liquid aminos
  • (May also use packaged seasoning such as onion soup mix)

Garbanzo Gravy

  • 2 Cups Water
  • 1/2 onion, chopped
  • 3/4 cup cooked garbanzos
  • 1/4 cup whole wheat flour or cornstarch
  • 1/8 tsp celery seed
  • 1/4 cup soy sauce or Braggs Liquid Aminos
  • 1/4 tsp. salt

Blend all ingredients in blender until smooth.  Cook over low heat, stirring until thickened.  Serve hot.

Haystacks

  • Cooked brown rice
  • Cooked pinto beans and black beans.  Seasoned with cumin, salt, and basil to taste
  • dark leafy green lettuce mix
  • chopped tomatoes
  • chopped cucumbers
  • chopped onions
  • sliced black olives
  • Top with your favorite salsa

The above ingredients are layered on your plate.  You can add a variety of your favorite veggies.  If you do not have heart disease you can add some tofu sour cream, and guacamole.

Black Bean Soup

  • 3 cups of dry, soaked black beans-cooked until mushy or 3 16oz cans already cooked.  Mash approximately ½ the beans with a fork.
  • 28 oz can of diced tomatoes          
  • 5 cups water
  • 2 bay leaves
  • 2 large stalks of diced celery
  • 1 med. Onion, diced                       
  • 1 large green pepper, diced
  • 1 cup of frozen corn
  • ½ cup of frozen green beans in approx. 1 inch pieces
  • 3 Tbs. Vegetarian Chicken style seasoning
  • 3 Tbs. Braggs liquid Aminos or soy sauce
  • 2 tsp. marjoram                                
  • 4 tsp. cumin
  • 1 Tbs. sweetener (I'll use honey)     
  • 1 tsp. garlic powder
  • 1 tsp. onion powder                           
  • salt to taste
  • 1 Tbs. lemon juice                             
  • cayenne pepper to taste(optional)

Saute' celery, onion and pepper.  Place in pot with remaining ingredients, bring to a boil and it's ready to put in a soup tureen and serve.

Lentil Soup

  • 2 cups of dried lentils             
  • 1 med. Onion, diced
  • 1 med. Potato, diced               
  • 1 med. Sweet potato, diced
  • 2 med. Carrots, diced              
  • 1 can of diced tomatoes
  • 2 bay leaves                           
  • 2 Tbs. vegetarian beef seasoning
  • 1 tsp. celery seed                   
  • 1 Tbs. basil
  • salt to taste

Cook lentils and veggies together till soft.  Add seasonings at the end.  Enjoy!

Vegetarian Chili

  • 1/2 of 8oz. bag of Butler Soy Curls  (May be purchased at Bread of Life or directly from company at www.butlerfoods.com
  • 1-2 cups of water
  • 1/8 cup Braggs liquid Aminos or soy sauce
  • 2 Tb. Vegetarian Beef flavoring

  • 1 med. onion, chopped
  • 3 cloves of garlic, pressed
  • 1 med. green pepper, chopped
  • 1 large (29 oz)  can tomato sauce
  • 1 can (16 oz) of petite diced tomatoes
  • 2 cans of kidney beans
  • 1 can of black beans
  • 2 Tb. Basil
  • 3 Tb. Cumin
  • 1 Tb. Honey or sweetener of choice
  • salt to taste

Soak soy curls in water for 10 minutes. Then drain and saute in soy sauce or Braggs Liquid Aminos and Vegetarian Beef flavoring. When soft and flavorful then chop into small pieces. I like to use my electric chopper for this.

While the soy curls are soaking, saute onion, garlic and green pepper in1 cup of water over med. heat. Add all remaining ingredients and the prepared Soy Curls to the onion, garlic and green pepper. Enjoy!

Corn Bread

  • 2 Tb. flax seed (ground)
  • 6 Tb. Water

  • 1 cup whole wheat flour
  • 1 cup cornmeal
  • 1/4 cup sugar
  • 4 tsp non aluminum baking powder
  • 3/4 tsp salt
  • 1 cup soy milk or non-dairy
  • milk of choice
  • 1/4 cup apple sauce or coconut milk to replace oil

In a small sauce pan stir together ground flax seed and water over med. heat. When it becomes sticky and thickened turn off heat. In a mixing bowl add all ingredients including thickened ground flax seed.  Put into 9x9 stick free pan or lightly oil a glass pan. Bake at 350 degrees for approximately 20 minutes. Knife should come out clean when done.

Banana Nut Muffins

  • 3/4 cup of cane juice crystals (sugar)
  • 1/2 cup apple sauce or coconut milk to replace oil
  • 1/2 cup corn starch to replace eggs
  • 3 ripe bananas mashed
  • 1 Tb. lemon juice
  • 1 t. vanilla
  • 1 cup of chopped walnuts (optional)
  • 1 t. salt
  • 2 T. non aluminum baking powder (I like Featherweight by Hains.  I order it online)
  • 2 cups of whole wheat flour

Combine all ingredients and mix well. Spoon into stick free or lightly oiled muffin tins. Bake at 350 for approximately 20 minutes.  This recipe can be used to make banana bread but it will have to be baked longer approximately 1 hour. Knife should come out clean when done.