Banana-Walnut Muffins

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Kari's Banana-Walnut Muffins
Makes 12 muffins

3 tsp Ener-g Egg Replacer
1/4 cup water
1 cup white whole wheat flour
1/2 cup unbleached flour
1/2 cup turbinado sugar
2 Tbsp Ener-g Rice Bran
2 Tbsp flaxseed meal
1 tsp baking soda
1/2 tsp salt
1/4 tsp baking powder
1 tsp cinnamon
1/4 tsp ground ginger
1 1/3 cup very ripe mashed bananas
1/2 cup unsweetened applesauce
2 tsp vanilla
1/3 cup chopped walnuts

Preheat oven to 350.  Spray nonstick muffin cups with baking spray.

In small bowl, whisk together egg replacer and water; set aside.

In mixing bowl, combine dry ingredients; set aside.

In medium bowl or 2-cup Pyrex measuring cup, combine bananas, applesauce, vanilla, and egg replacer mixture.  Add banana mixture to dry mixture and stir together until all dry ingredients are moistened.  Stir in walnuts.  Divide batter equally between 12 muffin cups.  Bake for 25 minutes.

Oatmeal Rolls

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Kari's Oatmeal Rolls
(makes 18 rolls)

2 cups boiling water

1 cup oats

1/3 cup turbinado sugar

1 1/2 tsp salt

1/3 cup plain soymilk creamer

2 cups white whole wheat flour (King Arthur brand)

1 Tbsp + 1 tsp active dry yeast

1 Tbsp ground flax seed

2 Tbsp vital wheat gluten

1 1/2 cups bread flour

Combine oats and boiling water. Microwave 1 1/2 minutes, stirring every 30 seconds.   (If desired, you can cook oats in a pan on stove top.)  Add turbinado sugar and salt; cool to lukewarm.

In medium bowl, combine white whole wheat flour, ground flax seed, vital wheat gluten and yeast.

When oatmeal is cooled to lukewarm, transfer to food processor; add soy creamer and pulse several times. Add flour-yeast mixture and process about 1 minute. Add the bread flour and process until dough comes together, another minute or so. Remove dough from processor, shape into a ball and place in a lightly oiled 2-qt bowl. Cover and let rise 1 hour.

Punch dough down and let rest 10 minutes.

Transfer dough to counter and divide into 18 pieces. Shape pieces into balls and place into two lightly oiled 9-inch cake pans. Cover and let rise until doubled, about 45 minutes. Bake at 350 degrees for 22 to 25 minutes or until golden. Transfer to wire racks to cool.

Nutrition per roll: 120 calories, 4.8g protein, 23g carb., 2.3g fiber, 1.4g fat, 196mg sodium



Breakfast Biscuits

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Kari's Breakfast Biscuits (makes 18)

These soft, barely sweet oat biscuits are laced with moist pieces of prune. Eat them plain, or split and spread with nut butter or jam.

1 cup plain soy yogurt 
1/2 cup Chai tea concentrate (I use Third St. Chai Authentic)
3/4 cup water

2 Tbsp honey (or other liquid sweetener)

2 cups oats

1/2 Tbsp chia seeds

1 cup whole wheat pastry flour

3/4 cup brown rice flour

1/4 cup coconut flour 
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
20 prunes, chopped (about 1 cup)

In a large bowl, whisk together yogurt, chai concentrate, water and honey. Add chia seeds and oats, and stir well to combine. Set aside and let rest 20 minutes.

Preheat oven to 375.

In medium bowl, stir together flours, baking powder, soda and salt.

Stir chopped prunes into oat mixture, then add flour mixture. Stir until all flour is incorporated. The mixture should be thick and resemble cookie or biscuit dough.

Divide dough into 18 pieces. Roll into balls and flatten to thick discs. Place discs on lightly greased cookie sheets and bake 18 minutes. Cool biscuits on wire racks.

Nutritional data per biscuit: 133 calories, 27g carb., 3.9g fiber, 3.4g protein, 1.5g fat, 194mg sodium

Masa-Chickpea-Brown Rice Crepe with Nutritional Yeast

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I don't know what to call these things, so I'm calling them crepes.  I suppose you can call them tortillas or flatbread or pancakes if you'd rather.  If you like the taste of nutritional yeast and corn tortillas, you might like to try these...things. 


Kari's Masa-Chickpea-Brown Rice Crepe with Nutritional Yeast

(Makes 6 savory crepes)

1/4 cup chickpea flour

1/4 cup brown rice flour

1/4 cup masa

1/4 cup KAL nutritonal yeast flakes

1/2 tsp salt

1/2 tsp chili powder

1/2 tsp garlic powder

1/8 tsp onion powder

1 cup water

Combine dry ingredients. Add water and stir until smooth.

Heat nonstick griddle or skillet over medium heat. Wipe with a bit of oil.

Take 1/4 cup of batter and pour onto hot griddle. Using the back of a spoon,gently spread batter from center out into a thin circle. Cook 1 or 2 minutes until top dries. Flip and cook another 1 or two minutes. Remove from pan and repeat with remaining batter. Use more oil as needed.

Serve as you would a savory crepe/pancake or tortilla or flatbread. Good plain, or filled, or sprinkled with hot sauce.

Nutritional Information per crepe (not including any oil used in cooking): 75 calories, 3g protein, 14g carb., 0 fat, 2g fiber. High in B vitamins.

Jamaica Me Crazy Beans

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I had some dry Adzuki beans in the pantry that had been in there for a while, so I had to think up a way to use them. I wanted something different from a typical bean soup. I spotted Pickapeppa Sauce in the door of the fridge, and it sent me towards Jamaica. You could substitute other beans (black, red, black-eyed, kidney, pidgeon pea, etc.) for the Adzuki beans. You can also used canned beans. I didn't use the bean broth, but you could certainly do so. These beans are pretty mild, heat-wise. If you like things hot, you can use more cayenne or add fresh chile peppers. Scotch Bonnet peppers are typical in Jamaica. You could also use habenaro or serrano or jalapeno or whatever you prefer. You could also use tomatoes with chiles instead of plain tomatoes to turn up the heat a notch. Pickapeppa Sauce will also add a bit of heat (as well as tangy sweetness) to your beans.

Kari's Jamaica Me Crazy Beans (serves 4)

3 cups cooked Adzuki beans (from 1 cup dry)

Spice Mixture:
1 tsp thyme
1/4 tsp cinnamon
1/4 tsp black pepper
1/8 tsp allspice
1/8 tsp cayenne
1/16 tsp ground cloves

1/4 cup water
1 small onion, finely chopped
1 small green bell pepper, chopped
2 stalks celery, diced (1 cup)
1 cup diced carrots
3 cloves garlic, minced
1 tsp minced ginger
1 can (14.5 ounce) diced tomatoes
2 cups vegetable broth
salt, to taste
*Pickapeppa Sauce (optional)

Combine spices in small bowl and set aside.

In Dutch oven, saute onion, bell pepper, celery and carrot in 1/4 cup water for 4-5 minutes. Add garlic and ginger; saute 2 more minutes. Add spice mix and cook 1-2 minutes to toast spices.

Add tomatoes and vegetable broth. Simmer, covered, over low heat for 1 hour, stirring occasionally. Serve with Pickapeppa Sauce, if desired. Can be served with rice.

*Pickapeppa Sauce is a Jamaican condiment which contains tomatoes, onions, sugar, cane vinegar, mangoes, raisins, garlic, salt, peppers, thyme, and cloves. It comes in a small 5 ounce bottle with a parrot on the label.

Along with the beans, I served homemade bread. Isn't it pretty?

100% Whole Grain Brown Rice Bread

(Healthy Bread in Five Minutes a Day)

My very first loaf of artisan-style bread! Eldest daughter really liked it. I think maybe the dough could use a little sweetener.

Banana and Spice Puda/Dosa/Pancake

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I wasn't sure what to call this. Probably more puda-like than dosa-like. I ate these with apple chutney.

Kari's Banana and Spice Puda/Dosa (Pancake) Makes 4

The banana in this dosa/puda/pancake adds a slight sweetness. The texture is much like a thick corn tortilla. You could add sweet or savory toppings/fillings.

1/4 cup wheat germ
1/4 cup rice flour
1/4 cup semolina
1/4 cup besan (garbanzo bean flour)
1/2 tsp baking soda
1/2 tsp fresh ground black pepper
1/4 tsp Kapha-balancing churan*, or other spice blend, optional
1 flax egg (1 Tbsp flaxmeal mixed with 3 Tbsp water)
1 small ripe banana, mashed
2 Tbsp plain soy yogurt
3/4 cup water

Mix flax egg and set aside. In a small mixing bowl, combine wheat germ, rice flour, semolina, besan, baking soda, and spices. Combine mashed banana and soy yogurt with flax egg. Add banana mixture and water to flour mixture. Mix well.

Heat nonstick griddle or skillet over medium heat. Spray with cooking spray. Spoon batter onto hot griddle, swirling out with spoon to about 6 or 8 inches. You want the puda/dosa/pancake thin, but you don't want holes. Let cook until top dries. Flip and cook until bottom browns, pressing with spatula. Flip again and cook another minute or so. Remove to plate and do next puda/dosa/pancake. You should get 4. More if you make them small. Serve with chutney or roll around favorite fillings.

*Kapha-Balancing Churan:
2 tsp each: ground ginger, black pepper, and turmeric
1 tsp each: ground coriander, ground cumin, sweek paprika, salt, turbinado sugar, and dried mango powder
Other dosha spice mixes can be found here at Fran's House of Ayruveda

Apple Cinnamon Rolls

I had some pouty-faced Gala apples on the counter begging to be used. This is what I came up with. I didn't have a lemon, so I went with lime juice to tang the Galas up a bit. If you use Granny Smith apples, you could omit citrus juice. Also, you might want to chop or mash your apples up a bit to keep them from popping out of the roll when you slice it...or just squish 'em back in like I did.

Kari's Apple Cinnamon Rolls (bread machine)

For the dough:

1 Tbsp flax meal
1 cup warm water
2 Tbsp shortening (or margarine)
1/3 cup sugar
1 1/2 tsp salt
1 cup white whole wheat flour
2 cups bread flour
2 tsp instant yeast

Whisk flax meal into water then put all ingredients into bread machine according to manufacturer's instructions for dough setting.

Apple Filling:

5 apples, peeled and sliced
1 Tbsp lime juice
1/4 cup brown sugar
1 tsp cinnamon

Place all ingredients in small heavy saucepan. Simmer on low, covered, 30 to 45 minutes, stirring occasionally. Cool.

To Assemble Rolls:

Pat dough into a rectangle about 9 x 13. Spread apples over surface and sprinkle with an additional 1/4 cup brown sugar. Roll up, starting on long side, and pinch edges closed. Carefully cut into 12 equal pieces. Place pieces into muffin tin that has been sprayed with cooking spray or lightly oiled. Cover and let rise 1 hour in a warm spot. Bake at 375 for 25 to 30 minutes. Let cool 10 minutes then drizzle with icing.

Icing:

2/3 cup confectioners sugar
1 Tbsp soy milk
1 tsp vanilla

Whisk together until smooth. Drizzle over rolls.

Vegetable Barley Soup & Spiral Rolls

This was dinner one night last week.

The soup contained onion, celery, carrot, red bell pepper, portobello mushrooms, a splash of mirin, homemade vegetable stock, water and Better Than Bouillon No Beef flavor paste, fresh thyme, barley, and peas.

I made the rolls with (reduced fat) foccacia dough made in the bread machine. I patted/rolled it into a rectangle and then brushed it with a mixture of melted margarine, garlic powder, and a bit of dried oregano. Then I rolled it up like a jelly roll, pinched the seam, and cut into twelve pieces which I then placed in a muffin pan to rise and bake. I was surprised at how nice they turned out.

Daily Bread

I make this bread quite often. It's good for sandwiches and toast. White whole wheat flour makes for a milder tasting bread.


Kari's Buttermilk Bread (for bread machine)

1 cup soy milk
1 1/2 tsp white (or cider) vinegar
2 Tbsp unsweetened applesauce
2 Tbsp honey or maple syrup (or sugar or other sweetener of choice)
1 1/2 tsp salt
1 1/2 cups white whole wheat flour (I use King Arthur brand.)
1 1/2 cups bread flour
4 tsp vital wheat gluten
2 tsp instant yeast

Add vinegar to soy milk in measuring cup. If cold, warm 30 seconds in microwave. Put ingredients in your bread machine according to manufacturer's instructions. Set for 1 1/2-pound loaf, medium crust, white bread. After machine is kneading a while, check to make sure all the flour is incorporated into a ball and not stuck to sides of pan. If too dry, add water a teaspoon at a time. If too wet, add flour a teaspoon at a time.