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| | Nuts/grains | |
|  | Almond Rice
1 c Long-grain brown rice; -=OR=-
2 c Water 2 tb Pine nuts;
1 ts Low-sodium bouillon granules 2 tb Grated lemon zest;
2 tb Almonds; silvered
Apple Bulgur Breakfast
1/3 c Dried apple rings; 2/3 c Fromage frais;
1/4 c Heaped bulgur; 1/4 c Milk;
2/3 c Cup natural yogurt A little artifical sweetener
-=OR=-
Asparagus & Pimento
1 1/4 lb Fresh asparagus; 1/4 c Pimento;
1 c Water 1 tb Pine nuts;
2 tb Lime juice; fresh
Rinse asparagus and snap off tough ends. In a large skillet b
Asparagus with Toasted Pine Nuts & Lemon Vinai
1 lb Asparagus, fresh spears 1/2 t Salt
3 T Pine nuts 1/2 t Basil, dried whole
1/4 c Olive oil 1/2 t Oregano, dried whole
1 T Lemon juice, fresh
Baked Oatmeal
----------------PREHEAT OVER TO 350 DEGREES---------------------
-----------------IN A SMALL CASSEROLE DISH----------------------
----------------------IN ORDER LISTED---------------------------
1 1/2 c Oatmeal;
Berries with Orange-Honey Yogurt
4 c Fruit, see suggestions 1 c Low-fat plain yogurt
GARNISH 1 ts Grated orange rind
Fresh mint leaves OR 1 tb Orange juice
Thin strips or
Breakfast Pudding
----------------MIX TOGETHER & SET ASIDE IN---------------------
-small oven-proof bowl 1 Egg;
1/3 c Oatmeal; 1 Banana; mashed
1 c Low-fat milk;
Brown Rice
----------------------BRING TO A BOIL---------------------------
-in a small saucepan Simmer covered for 30
3/4 c Water -minutes. Remove from heat.
1/3 c Brow
Buckwheat Groats
2 ts Safflower oil; 1 Egg white;
2 Shailots; chopped Pinch salt & pepper;
1 cl Garlic; minced 1 c Buckwheat groats;(kasha)
1 Celery sta
Buglar Wheat with Raisins and Cinnamon
1 tb Margarine; 1/2 ts Garlic; or to taste
1/2 c Onion; chopped 1/4 ts Grd white pepper;
1/2 c Celery; chopped 1/2 c Raisins;
1 c Buglar wheat;
Bulghur Wheat
--------------------BRING TO A BOIL IN A-------------------------
-small saucepan -simmer, covered until
2/3 c Water -liquid absorbed
1/3 c Bulghur Wheat
Christmas Stollen
Ingredients: 1/2 c Flour
1/2 c Raisins, dark or golden 1/2 c Margarine
1/4 c Dried Apricots, chopped 2 tb Sugar
1/4 c Unsweetened Apple Juice 1/4 ts Salt
Cousous Topped with Almonds
------------------------THE COUSCOUS-----------------------------
1 1/2 c Dry couscous;* 1 c Green beans; cut into 1"
1 1/2 c Boiling water -pieces
1 c Carrots;
Dietetic Peanuts
1 lb Whitecoat chocolate coating 1/2 c Peanut butter
In the top of a double boiler, melt coating over hot, not boiling,
water. Add peanut butter and blend until smooth. Fill peanut molds
almost full and chill in
Eggs Curry
6 Eggs; hard boiled 1 1/2 tb Arrowroot;
1/4 c Almonds; slivered 1 ts Salt
2 tb Diet margarine; 1 1/2 ts Curry powder;
1 Onion; 2
Eight Great Peanut Butter Sandwishes
------------------------1ST SANDWICH-----------------------------
2 tb Peanut butter 1 tb Sunflower seeds;
2 tb Sesame tahini; 2 Figs; chopped
------------------------2ND SAN
Farina and Fruit
Ingredients 1/4 ts Vanilla extract;
1 c Skin milk; 1 ts Margarine; reduced-calorie
2 Pitted dates; chopped Sugar Substitute to
1/8 ts Sal
Fast Pilaf
1 c Onions; chopped 4 c Water
3 cl Garlic 2 c Quick brown rice; quinoa,
2 Tomatoes; chopped -or couscous
1 lb Beans; canned
Hot Oatmeal
---------------------MIX IN A SMALL PAN--------------------------
1 c Hot water -cook gently for 5-6 minutes
2/3 c Oatmeal
----------------------------ADD------------
Norwegian Nut Bread
1 c Unbleached all-purpose flour 1 c Whole wheat-flour; unsifted
-sifted 1 c Raisins;
1 ts Baking soda; 1 tb Grated orange zest;
1 ts Salt;
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