Apple Cranberry Muffins
Judy Buller, Bluffton, OH
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Makes 12 servings
Prep. Time: 20 minutes
Baking Time: 15 minutes
1⅓ cups whole wheat pastry flour
⅓ cup brown sugar
2 tsp. baking powder
½ tsp. baking soda
½ tsp. cinnamon
⅛ tsp. nutmeg
pinch of cloves
egg substitute equivalent to 2 eggs, or 4 egg whites
¼ cup canola oil
1 cup fat-free sour cream
1 large Granny Smith apple, peeled and shredded
½ cup fresh, or frozen, cranberries cut in half
½ cup chopped walnuts, optional, not included in analyses
1. Heat oven to 400°. Spray nonstick canola spray on bottom of 12 muffin cups.
2. In large bowl, whisk together flour, sugar, baking powder, baking soda, cinnamon, nutmeg, and cloves.
3. In medium bowl, whisk together egg substitute, oil, and sour cream until blended.
4. Stir apples and cranberries, and walnuts if you wish, into wet ingredients. Mix well.
5. Add wet mixture to dry mixture, stirring just until blended.
6. Divide batter among muffin cups.
7. Bake 15 minutes, or until toothpick inserted in centers of muffins comes out clean.
8. Cool 5–10 minutes before serving.
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Per Serving |
| Calories 126, Kilojoules 527, Protein 3 g, |
| Carbohydrates 19 g, Total Fat 4.5 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1.1 g, |
| Cholesterol 2 mg, Sodium 143 mg, Fiber 2 g |
Virginia Graybill
Hershey, PA
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Makes 18 muffins
Prep. Time: 15 minutes
Standing time: 10 minutes
Baking Time: 18 minutes
1½ cups dry raisin bran cereal
¾ cup skim milk
¼ cup corn oil
egg substitute equivalent to 2 eggs, beaten
1 tsp. vanilla
½ cup honey
1½ cups chopped unpeeled apples
⅓ cup chopped walnuts
2½ cups whole wheat flour
2½ tsp. baking powder
½ tsp. baking soda
1 tsp. cinnamon
1. In a large bowl, combine dry cereal, milk, oil, egg substitute, vanilla, and honey. Let stand 10 minutes.
2. Stir in apples and nuts.
3. In a separate bowl, combine flour, baking powder, baking soda, and cinnamon.
4. Add dry ingredients to first mixture. Stir just until moistened.
5. Divide batter evenly among 18 lightly greased muffin cups.
6. Bake at 350° for approximately 18 minutes, or until tester inserted in centers of muffins comes out clean.
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Per Serving |
| Calories 158, Kilojoules 661, Protein 4 g, |
| Carbohydrates 25 g, Total Fat 5 g, Saturated Fat 1 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 2 g, |
| Cholesterol trace, Sodium 115 mg, Fiber 3 g |
Dietitian’s tip: You can reduce salt by one-half in many recipes for baked goods that don’t require yeast—or even eliminate it. For foods that require yeast, don’t reduce the amount of salt, which is necessary for leavening. Without salt, the foods may become dense and flat. For most main dishes, salads, soups, and other foods, however, you can reduce the salt by one-half or omit it completely.
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Orange Bran Flax Muffins
Alice Rush
Quakertown, PA
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Makes 24 servings
Prep. Time: 15–20 minutes
Baking Time: 18–20 minutes
1½ cups dry oat bran
1 cup all-purpose flour
¾ cup ground flaxseed
1 cup wheat bran
1 Tbsp. baking powder
½ tsp. salt
2 oranges, peeled and sectioned to remove membranes and seeds
1 cup brown sugar
1 cup low-fat buttermilk
⅓ cup canola oil
egg substitute equivalent to 2 eggs, or 4 egg whites
1 tsp. baking soda
1½ cups raisins
1. Preheat oven to 375°. Line two 12-cup muffin pans with paper liners, or coat cups lightly with cooking spray.
2. In a large bowl, combine oat bran, flour, flaxseed, wheat bran, baking powder, and salt. Set aside.
3. In blender or food processor, combine orange sections, brown sugar, buttermilk, oil, egg substitute, and baking soda. Blend well.
4. Pour orange mixture into dry ingredients. Mix until well blended.
5. Stir in raisins.
6. Divide batter evenly among muffin cups.
7. Bake 18–20 minutes, or until toothpick inserted in centers comes out clean.
8. Cool in pans 5 minutes and then remove muffins to cooling rack.
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Per Serving |
| Calories 142, Kilojoules 594, Protein 4 g, |
| Carbohydrates 22 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 2 g, |
| Cholesterol 0.5 mg, Sodium 155 mg, Fiber 3.5 g |
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Banana Raisin Muffins
Jean Butzer
Batavia, NY
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Makes 12 servings
Prep. Time: 10 minutes
Standing Time: 10 minutes
Baking Time: 20 minutes
1 cup dry bran cereal of your choice
¼ cup skim milk
1 cup all-purpose white flour
1 tsp. baking soda
¼ tsp. salt
2 very ripe bananas
3 egg whites
¼ cup honey
¼ cup unsweetened applesauce
¾ cup raisins, or dried cranberries
1. In a large mixing bowl, combine cereal with milk. Let stand 10 minutes to soften.
2. Stir in flour, baking soda, and salt.
3. In a separate bowl, mash bananas with egg whites, honey, and applesauce.
4. Add banana mixture to cereal mixture, stirring until just moistened.
5. Fold in raisins or cranberries.
6. Spoon batter into 12 muffin pans sprayed lightly with cooking spray.
7. Bake at 375° for 20 minutes, or until tester inserted in centers of muffins comes out clean.
8. Cool muffins in pan on wire rack for 3 minutes. Remove from pan.
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Per Serving |
| Calories 120, Kilojoules 502, Protein 3 g, |
| Carbohydrates 27 g, Total Fat trace, Saturated Fat trace, |
| Monounsaturated Fat trace, Polyunsaturated Fat trace, |
| Cholesterol trace, Sodium 193 mg, Fiber 2 g |
Tip: Over-ripe bananas can be peeled and frozen in a plastic container until you’re ready to use them.
A Tip —
Measure carefully especially when baking. When you have mastered the basics don’t be afraid to create.
Sally Holzem
Schofield, WI
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Makes 18 servings
Prep. Time: 15 minutes
Baking Time: 26 minutes
2½ cups all-purpose flour
¼ cup sugar
2 tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
1½ cups low-fat buttermilk
⅓ cup olive oil
1 Tbsp. grated lemon rind
1 tsp. vanilla extract
egg substitute equivalent to 1 egg, or 2 egg whites, beaten
1½ cups frozen, unsweetened blueberries, thawed
2 Tbsp. sugar
1 Tbsp. lemon juice
1. Combine first 5 ingredients in a large bowl. Make a well in center of mixture.
2. In a separate bowl, combine buttermilk, oil, lemon rind, vanilla, and egg.
3. Add wet ingredients to well in flour mixture, stirring just until dry ingredients are moistened.
4. Fold in blueberries.
5. Spoon batter into muffin pans coated lightly with cooking spray, or lined with paper baking cups, filling ¾ full.
6. Bake muffins at 375° for 20 minutes, or until tester inserted in centers of muffins comes out clean.
7. In a small bowl, combine 2 Tbsp. sugar and lemon juice.
8. Brush hot muffins with lemon-sugar mixture.
9. Bake an additional 6 minutes, or until golden brown.
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Per Serving |
| Calories 133, Kilojoules 556, Protein 3 g, |
| Carbohydrates 20 g, Total Fat 4 g, Saturated Fat 0.8 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 0.2 g, |
| Cholesterol 1 mg, Sodium 122 mg, Fiber 1 g |
Good Go-Alongs: Theses are great served with Spiced Fruit Salad (page 111) for a late morning brunch.
Dietitian’s tip: The colorful outermost layer of the lemon, called the zest, is full of essential oils that contribute lively flavor and aroma to this recipe. Remove the zest by grating it with the fine rasps of a hand-held grater to form fine particles.
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Pineapple Carrot Muffins
Christie Detamore-Hunsberger
Harrisonburg, VA
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Makes 12 servings
Prep. Time: 15 minutes
Baking Time: 15 minutes
1 cup fine, or coarse, dry oat bran
1 cup unbleached flour
2 tsp. baking powder
½ tsp. baking soda
1 tsp. cinnamon
1 cup low-fat buttermilk
⅓ cup honey
2 Tbsp. unsweetened applesauce
8-oz. can crushed pineapple, packed in water, drained
1 medium carrot, shredded
½ cup raisins
1. Mix first 5 dry ingredients together in a large bowl.
2. In a separate bowl, mix remaining ingredients.
3. Mix fruit mixture into dry ingredients until just combined.
4. Fill non-stick muffin tins ⅔ full.
5. Bake at 375° for 15 minutes, or until toothpick inserted in centers of muffins comes out clean.
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Per Serving |
| Calories 129, Kilojoules 540, Protein 4 g, |
| Carbohydrates 27 g, Total Fat 1 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 0.4 g, Polyunsaturated Fat 0.3 g, |
| Cholesterol 2 mg, Sodium 141 mg, Fiber 2 g |
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Whole Wheat Pumpkin Muffins
Sylvia Beiler, Lowville, NY
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Makes 24 servings
Prep. Time: 15–20 minutes
Baking Time: 15 minutes
1 cup sugar
⅓ cup canola oil
egg substitute equivalent to 3 eggs, or 6 egg whites
1½ cups pumpkin
½ cup water
3 cups whole wheat pastry flour
1½ tsp. baking powder
1 tsp. baking soda
¾ tsp. ground cloves
1 tsp. ground cinnamon
1 tsp. ground nutmeg
1 cup raisins
½ cup chopped walnuts
1. Preheat oven to 400°.
2. In a large mixer bowl combine sugar, oil, egg substitute, pumpkin, and water.
3. In a separate bowl, mix together flour, baking powder, soda, and spices.
4. Add dry ingredients to first mixture. Blend with electric mixer.
5. Stir in raisins and walnuts by hand.
6. Spoon mixture into 24 lightly greased muffin cups.
7. Bake 15 minutes, or until tester inserted in centers of muffins comes out clean.
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Per Serving |
| Calories 145, Kilojoules 607, Protein 4 g, |
| Carbohydrates 24 g, Total Fat 4 g, Saturated Fat 0.3 g, |
| Monounsaturated Fat 2.2 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol 0 mg, Sodium 84 mg, Fiber 2.5 g |
Tips:
1. Use half white flour if all whole wheat is too heavy for you.
2. These muffins freeze well for future use.
Dietitian’s tip: All walnuts are high in phosphorus, zinc, copper, iron, potassium, and vitamin E and low in saturated fat. But English walnuts have twice as many omega-3 fatty acids as black walnuts do.
Vonnie Oyer, Hubbard, OR
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Sweets
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Makes 12 servings
Prep. Time: 15 minutes
Baking Time: 10–12 minutes
1 cup whole wheat pastry flour
1 cup all-purpose flour
1 Tbsp. baking powder
¼ tsp. baking soda
⅓ cup trans-fat-free buttery spread
½ cup fresh, or frozen, raspberries
¼ cup miniature chocolate chips
1 cup, plus 2 Tbsp., plain non-fat yogurt
2 Tbsp. honey
½ tsp. sugar
¼ tsp. cinnamon
1. Mix flours, baking powder, and baking soda in a large mixing bowl.
2. Cut in buttery spread until crumbly.
3. Add berries and chocolate chips. Mix gently.
4. Mix yogurt and honey together in a small bowl.
5. Add yogurt mixture to flour mixture, mixing until just blended.
6. Place ball of dough on countertop. Knead one or two times.
7. Roll into a ½”-thick circle. Cut into 12 wedges. Place on lightly greased baking sheet.
8. Mix sugar and cinnamon together in small bowl.
9. Sprinkle over top of scones.
10. Bake at 400° for 10–12 minutes.
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Per Serving |
| Calories 152, Kilojoules 636, Protein 4 g, |
| Carbohydrates 23 g, Total Fat 5 g, Saturated Fat 1.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol trace, Sodium 165 mg, Fiber 2 g |
Zucchini Bread with Cranberries
Renita Denlinger
Denver, PA
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Makes 8 servings
Prep. Time: 20 minutes
Baking Time: 12–19 minutes
½ cup sugar
½ cup shredded zucchini
⅓ cup skim milk
1 Tbsp. corn oil
egg substitute equivalent to 1 egg, or 2 egg whites
1 cup whole wheat flour
2 tsp. baking powder
½ tsp. cinnamon
½ tsp. ground cloves
½ cup dried cranberries
1. Preheat oven to 400°.
2. In a large bowl, combine sugar, zucchini, milk, oil, and egg substitute. Mix well.
3. In a separate bowl, combine dry ingredients.
4. Add dry ingredients to zucchini mixture.
5. Fold in dried cranberries.
6. Spoon into bread pan that has been generously sprayed with non-stick cooking spray.
7. Bake at 400° for 12–19 minutes, or until tester inserted in center comes out clean.
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Per Serving |
| Calories 148, Kilojoules 619, Protein 3 g, |
| Carbohydrates 30 g, Total Fat 2 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 0.6 g, Polyunsaturated Fat 1 g, |
| Cholesterol trace, Sodium 80 mg, Fiber 2 g |
Dietitian’s tip: Zucchini—a popular type of summer squash—has a mild flavor and cucumber-like appearance. Summer squash contains lutein, a phytochemical thought to protect vision. Shredded zucchini creates moist breads and cakes and is an ideal addition to soups, sauces, and casseroles.
Sally Holzem
Schofield, WI
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Makes 1 loaf; ½” slice per serving
Prep. Time: 20 minutes
Baking Time: 45 minutes
½ cup sifted all-purpose flour
1 cup whole wheat flour
2 tsp. baking powder
½ tsp. baking soda
½ tsp. ground cinnamon
¼ tsp. ground ginger
⅓ cup trans-fat-free buttery blend, softened to room temperature
¼ cup, plus 2 Tbsp., firmly packed brown sugar
⅓ cup skim milk
2 Tbsp. unsweetened orange juice
egg substitute equivalent to 1 egg, or 2 egg whites, beaten
1 tsp. vanilla extract
1 tsp. grated orange rind
1½ cups shredded carrots
2 Tbsp. golden raisins
1 Tbsp. finely chopped walnuts
1. Combine first 6 ingredients in a small bowl. Set aside.
2. Using a mixer, or stirring vigorously by hand, cream buttery blend in a good-sized mixing bowl.
3. Gradually add sugar, beating well.
4. Beat in milk, orange juice, egg, vanilla, and orange rind.
5. Stir in carrots, raisins, and walnuts.
6. Add reserved dry ingredients. Mix well.
7. Spoon batter into 2½ × 4½ × 8½ loaf pan coated with cooking spray.
8. Bake at 375° for 45 minutes, or until wooden pick inserted in center comes out clean.
9. Cool in pan 10 minutes. Remove from pan and let cool completely on wire rack.
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Per Serving |
| Calories 103, Kilojoules 431, Protein 2 g, |
| Carbohydrates 15 g, Total Fat 4 g, Saturated Fat 0.6 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1.4 g, |
| Cholesterol trace, Sodium 129 mg, Fiber 1 g |
Tip: Slicing fruit breads is always easier after chilling the loaf in the refrigerator overnight.
Good Go-Alongs: This bread is great with a hearty beef soup such as Beef Mushroom Barley Soup (page 182) for fall, or with a cup of tea for a scrumptious morning snack.
A Tip —
Read the whole recipe before beginning to cook.
Edwina Stoltzfus
Narvon, PA
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Makes 9 servings
Prep. Time: 15 minutes
Baking Time: 15–20 minutes
egg substitute equivalent to 1 egg, or 2 egg whites, beaten
¼ cup skim milk
2 Tbsp. canola oil
1 cup fat-free sour cream
¾ cup cornmeal
½ cup whole wheat flour
½ cup flour
¼ cup sugar
2 tsp. baking powder
½ tsp. baking soda
1. Place egg substitute in good-sized mixing bowl and beat.
2. Add milk, oil, and sour cream and combine well.
3. In a separate bowl, combine all dry ingredients.
4. Add dry ingredients to wet ones. Mix together just until moistened.
5. Spoon into 8” square baking pan, sprayed lightly with non-stick cooking spray.
6. Bake at 375° 15–20 minutes, or until tester inserted in center comes out clean.
| Calories 170, Kilojoules 711, Protein 4 g, |
| Carbohydrates 26 g, Total Fat 5 g, Saturated Fat 2 g, |
| Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, |
| Cholesterol 8 mg, Sodium 185 mg, Fiber 2 g |
Dietitian’s tip: Stone-ground cornmeal—dried corn that has been ground into a grain—includes the nutritious bran and hull, making it a good source of nutrients, including fiber, vitamin C, and potassium.
Loaded Bread
Judi Robb
Manhattan, KS
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Makes 1 loaf, ½”-thick slice per serving
Prep. Time: 20 minutes
Rising Time: 2½–3¼ hours
Baking Time: 40 minutes
3 Tbsp. oil
1 Tbsp. yeast
⅓ cup fructose*
1⅓ cups hot water
1⅔ cups whole wheat flour
2 cups unbleached flour
1 tsp. salt
2 Tbsp. ground flaxseed
⅓ cup cranberries
2 Tbsp. finely chopped pecans
2 Tbsp. finely chopped cashews
2 Tbsp. finely chopped almonds
2 Tbsp. finely chopped pumpkin seeds
2 Tbsp. finely chopped sunflower seeds
1. In a large bowl, mix together oil, yeast, fructose, and hot water. Let stand 10 minutes.
2. In a separate bowl, mix together remaining ingredients.
3. Add dry ingredients to yeast mixture. Mix well.
4. On a lightly floured surface, knead dough 5–8 minutes, or until smooth and elastic, adding more flour if needed.
5. Cover and set in a warm place. Let rise until double (1–1½ hours).
6. Punch down. Form into a loaf and place in a 2½ × 4½ × 8½ loaf pan that has been generously sprayed with non-stick cooking spray. Or make about 17 small rolls.
7. Cover and set in a warm place. Let rise until almost double in size.
8. Bake at 350° for 40 minutes, or until bread is golden brown and springs back when poked gently.
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Per Serving |
| Calories 155, Kilojoules 649, Protein 4 g, |
| Carbohydrates 24 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 3 g, Polyunsaturated Fat 1.5 g, |
| Cholesterol trace, Sodium 139 mg, Fiber 3 g |
* Note: The fructose in this recipe is crystalline fructose, available in many grocery stores and found with baking ingredients. It is made from fructose-enriched corn syrup that has been allowed to crystallize or dry.
Dietitian’s tip: Scaling a recipe—changing the number of servings—isn’t as simple as it sounds. Some recipes, such as casseroles, soups, and stews, usually lend themselves to simply increasing or decreasing the main ingredients (adjust seasonings to taste). Other recipes don’t. For example, baked goods may not turn out well if doubled or tripled. If you’re increasing a recipe and lack time to experiment, make several individual batches. This way you end up with the amount you need based on the original recipe.
A Tip —
Do not put your good knife in the dishwasher.
14-Grain Bread
Esther Hartzler, Carlsbad, NM
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Makes 3 loaves, ½”-thick slice per serving
Prep. Time: 45 minutes
Rising Time: 2½–3 hours
Baking Time: 35–40 minutes
1 cup dry 9-grain cereal
½ cup unsalted sunflower seeds
2½ Tbsp. sesame seeds
2½ Tbsp. amaranth
1½ Tbsp. yeast
2 cups whole wheat flour, plus
3 cups warm water
2½ Tbsp. dry millet
2½ Tbsp. flaxseed
⅓ cup canola oil
⅓ cup honey
1 Tbsp. sea salt
¼ cup wheat gluten
1. Place all ingredients in bowl of a strong and sturdy mixer, with a mixer bowl at least 4½ quarts in size. Mix 10 minutes.
2. If needed, add more whole wheat flour until mixture cleans side of bowl.
3. Knead 12 minutes on low speed.
4. Form into 3 loaves. Place each in a 2½ × 4½ × 8½ loaf pan that has been generously sprayed with non-stick cooking spray.
5. Cover pans and place in warm spot. Let rise until double, about 2½–3 hours.
6. Bake at 350° 35–40 minutes.
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Per Serving |
| Calories 58, Kilojoules 243, Protein 2 g, |
| Carbohydrates 8 g, Total Fat 2 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.8 g, |
| Cholesterol trace, Sodium 139 mg, Fiber 1 g |
Tip: I like to measure the grains and combine them in a zip-loc bag, and then freeze them in advance of baking. Keep the whole wheat flour separate, however.
Kathryn Good
Dayton, VA
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Makes 3 loaves, 17 slices/loaf, each sliced ½” thick
Prep. Time: 20–30 minutes
Rising Time: 4–5 hours
Baking Time: 30–35 minutes
½ cup cornmeal
½ cup honey
⅓ cup (5⅓ Tbsp.) butter, or olive oil
1 Tbsp. salt
2 cups boiling water
2 pkgs. yeast
½ cup warm water
1 tsp. sugar
egg substitute equivalent to 2 eggs, or 4 egg whites
1 cup rye flour
2 cups whole wheat flour
3 Tbsp. poppy seeds
1 cup sunflower seed kernels
4 cups unbleached bread flour
1. In a small bowl, combine cornmeal, honey, butter or olive oil, salt, and boiling water. Let stand until mixture cools to lukewarm.
2. Meanwhile, in a large mixing bowl combine yeast, warm water, and sugar. Stir until yeast and sugar dissolve.
3. Beat eggs into yeast mixture.
4. When cornmeal mixture is lukewarm, mix into yeast mixture.
5. Stir in rye flour, wheat flour, and seeds.
6. On a lightly floured surface, knead in bread flour until dough is smooth and elastic.
7. Return dough to bowl. Cover and place in a warm spot. Let rise until double, about 2½–3 hours.
8. Form into 3 loaves. Place each in a 2½ × 4½ × 8½ loaf pan that has been generously sprayed with cooking spray.
9. Cover pans and place in a warm spot.
10. Let rise until almost double in size, about 1½–2 hours.
11. Bake at 350° for approximately 30 minutes, or until tops are golden.
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Per Serving |
| Calories 101, Kilojoules 423, Protein 3 g, |
| Carbohydrates 17 g, Total Fat 3 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 1.5 g, Polyunsaturated Fat 1 g, |
| Cholesterol 0 mg, Sodium 142 mg, Fiber 1.5 g |
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The Best Honey Whole Wheat Bread
Pamela Metzler
Gilman, WI
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Makes 4 loaves of bread, 17 slices/loaf, each ½” thick
Prep. Time: 20–30 minutes
Rising Time: 3–4 hours
Baking Time: 25 minutes
1 cup dry rolled oats
3 cups water
3 cups whole wheat flour
¾ cup soy flour
¾ cup ground flaxseed, or flaxseed meal
3 Tbsp. flaxseed
3 Tbsp. sesame seeds
3 Tbsp. poppy seeds
4½ Tbsp. yeast
1 Tbsp. sea salt
1 cup unsweetened applesauce
½ cup honey
¼ cup olive oil
about 5 cups unbleached white flour
1. In microwave-safe bowl, microwave oatmeal mixed with water to about 120–130°.
2. In mixer bowl of a heavy stand mixer with dough hook, combine whole wheat flour, soy flour, ground flaxseed or meal, seeds, yeast, and salt. Stir to mix.
3. Add applesauce, honey, and oil. Mix by hand.
4. Add hot water with oatmeal. Mix by hand.
5. When blended, start mixing with dough hook of mixer and continue for about 3 minutes.
6. Slowly add white flour until dough comes away from sides of bowl and becomes smooth and elastic.
7. Cover dough in bowl and place in a warm spot. Let rise until about double in size, about 1½–2 hours.
8. Punch dough down. Turn onto countertop. Divide evenly into 4 pieces.
9. Shape into 4 loaves. Place in 2½ × 4½ × 8½ loaf pans that have been generously sprayed with non-stick cooking spray.
10. Cover and place in a warm spot. Allow to rise until nearly double in size, about 1½–2 hours.
11. Bake at 350° for 25 minutes, or until tops of loaves are golden.
12. Remove from pans and cool on rack.
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Per Serving |
| Calories 91, Kilojoules 381, Protein 3 g, |
| Carbohydrates 16 g, Total Fat 2 g, Saturated Fat 0.4 g, |
| Monounsaturated Fat 1 g, Polyunsaturated Fat 0.6 g, |
| Cholesterol 0 mg, Sodium 104 mg, Fiber 2 g |
Tip: This is not a fast, easy recipe, but if you like to make a nutritious bread, this is for you. Making good bread takes practice, so keep trying. Be sure to knead it long enough. Like most baked goods, this bread is great right out of the oven.
Spelt Tortillas
Shari Ladd, Hudson, MI
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Makes 10 servings
Prep. Time: 5–7 minutes
Chilling Time: 4–24 hours
Warming Time: 1–2 hours
Cooking Time: 40 seconds
2 cups spelt flour
½ tsp. sea salt
3 Tbsp. canola oil
½ cup water
1. Mix all ingredients together in bowl.
2. Place dough on lightly floured countertop. Knead until smooth.
3. Return dough to bowl. Cover. Refrigerate 4–24 hours.
4. When ready to use, bring dough to room temperature.
5. Divide into 10 pieces. Roll each very thin on dry surface. (No need to use more flour.)
6. Heat skillet, preferably cast iron, until hot. Reduce to medium-high heat.
7. Place tortilla in hot skillet. Fry until bubbly, about 20 seconds.
8. Flip and fry other side, again about 20 seconds.
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Per Serving |
| Calories 114, Kilojoules 477, Protein 2 g, |
| Carbohydrates 15 g, Total Fat 5 g, Saturated Fat 0.5 g, |
| Monounsaturated Fat 2.5 g, Polyunsaturated Fat 2 g, |
| Cholesterol 0 mg, Sodium 116 mg, Fiber 2.5 g |
Tip: You can use whole wheat flour instead of spelt flour if you wish.
Dietitian’s tip: Serve these tortillas with salsa. Salsa is very low in calories but can be high in sodium. If you’re watching your sodium intake, use low-sodium salsa or garnish instead with pico de gallo—a relish made with chopped tomatoes, jalapeños, red onions, cilantro and green onions. See recipes for Fresh Salsa, Fresh Chunky Cherry Tomato Salsa, and Summer Salsa in this book.
Becky Frey
Lebanon, PA
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Pyramid Servings |
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Vegetables
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Fruits
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Protein & Dairy
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Fats
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Makes 2 10” pizza crusts (6 slices/pizza; 1 slice/serving)
Prep. Time: 10 minutes
Rising Time: 5 minutes
Baking Time: 20 minutes
1 Tbsp. yeast
1 cup warm water
1 Tbsp. sugar
½ tsp. salt
2 Tbsp. canola oil
1¼ cups all-purpose flour
1¼ cups whole wheat flour
1. In a good-sized bowl, dissolve yeast in water.
2. Stir in sugar, salt, and oil.
3. Add enough of each flour to make a fairly stiff dough.
4. Cover bowl and set in warm place. Let dough rise 5 minutes.
5. Turn dough onto countertop. Knead until smooth and elastic, using whatever you need of remaining flour.
6. Spray 2 10” pizza pans with non-stick cooking spray. Press dough onto pans, stretching as needed.
7. Spread with your favorite low-calorie toppings.
8. Bake at 400–425° for about 20 minutes, or until lightly browned.
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Per Serving |
| Calories 112, Kilojoules 469, Protein 3 g, |
| Carbohydrates 20 g, Total Fat 2 g, Saturated Fat 0.2 g, |
| Monounsaturated Fat 1.7 g, Polyunsaturated Fat 0.1 g, |
| Cholesterol 0 mg, Sodium 99 mg, Fiber 2 g |
Tip: We like to top our pizzas with caramelized onions and sweet bell pepper. Slice 2 large onions and chop a large red or green pepper. Put a tablespoon or less olive oil in a large non-stick skillet. Stir in onion and pepper. Cook on low heat, covered, for 45–60 minutes. Stir occasionally. When onions are golden and as tender as you like them, remove from heat and season with a bit of balsamic vinegar. Spread over pizza crust.
Dietitian’s tip: For a crispier pizza, bake on a pizza stone—a heavy, round plate that simulates the brick bottoms of some commercial pizza ovens. For best results, put the pizza stone on the lowest oven shelf.
