OATMEAL RAISIN MUFFINS
1 egg
% cup milk
1 cup raisins
Yz cup vegetable oil
1 cup white or wheat flour
1/3 cup sugar
3 tsp. baking powder
liz tsp. salt
liz tsp. ground nutmeg
Y4 tsp. ground cinnamon
1 cup rolled oats
Heat oven to 400 degrees. Grease bottoms only of about 12 medium muffm cups or line
with cupcake liners. Beat egg; stir in milk, raisins and oil. Stir in remaining ingredients
all at once just until four is moistened (batter will be lumpy). Fill muffin cups about %
full. Bake in preheated oven until golden brown, about 20 minutes.
OATMEAL PANCAKES
Yz cup whole wheat flour
3 tsp. baking powder
114 tsp. salt
2 Tbs. sugar
1/3 cup non-fat dry milk
2 eggs, separated
1 cup water
3 Tbs. vegetable oil
1 cup rolled oats
In medium bowl, combine flour, baking powder, salt, sugar, and dry milk; stir until well
blended. In small bowl, beat egg whites until stiff; set aside. In large mixing bowl,
combine egg yolks, water, oil and oats; beat slightly and allow to stand 5 minutes, then
beat until blended. Mix in dry ingredients, then fold in beaten egg whites. For small
pancakes, drip 2 tablespoons batter onto griddle, or pour Y4 cup full, if larger pancakes are
desired.
Bake until cakes are full of bubbles on top and undersides are lightly browned. Tum with
spatula and brown other side. Serve with applesauce or jam or butter and maple syrup.
WINTER GRANOLA
3 ~ cups oats
1 cup shredded coconut
% cup pecans coarsely chopped*
y,; cup packed brown sugar
y,; cup butter
y,; cup honey
1 tsp ground cinnamon
1 ~ tsp vanilla extract
% cup Craisins
% cup white chocolate chips
In a large bowl combine oats, coconut,
and nuts. In a saucepan combine brown
sugar, butter, honey and cinnamon; bring
to a boil. Remove from heat and stir in
vanilla. Pour over oat mixture; stir to
coat. Spread on a large shallow baking
pan.
Bake at 350 degrees for 15 to 20
minutes, stirring occasionally. Cool. Add
Crasins and chocolate chips.
*If you don't Wee nuts, just add a little
extra white chocolate chips and craisins,
or other add-ins.
GRANOLA ffiREAKFAST CEREAL)
6 c. rolled oats (quick oats work fine too)
1 - 1 ~ c. honey
2 T. cooking oil
Mix together in a bowl. Spread evenly over a cookie sheet. Cook at 300 degrees for 20
minutes, or until edges start to brown.
Instead of honey, you can use the same amount of maple syrup (especially tasty when it's
homemade - out of Mapeline).
INSTANT OATMEAL PACKETS
Makes 10 packets of Instant Oatmeal
To make individual Instant packets:
Blend ~ cup of oats until powdery.
Into each of the 10 packets (perhaps individual sandwich bags), combine the following
ingredients:
y,; cup unpowdered oats
2 Tbs. powdered oats
1/8 tsp. salt
1 tsp. sugar (optional)
Close the top and store in a dry place.
Microwave directions for cooking:
Empty packet into microwaveable bowl. Add 2/3 cup water or milk. Microwave at HIGH
about 1 ~ minutes; stir.
Conventional directions for cooking:
Empty packet into pan. Add ~ cup boiling water; cook and stir over heat until thickened.
Beans
COOKING BEANS
First Step: A Good Soak
You can make whatever size batch you want, but remember that beans usually grow 3
times in volume by the end. So 1 cup of dry beans will equal 3 cups cooked beans. Don't
overfill your bowl or pot!
1. Soaked method: Put the dried beans in a large bowl or pot and cover with 3 times the
amount of water. Let sit overnight. Drain.
2. Double-cooked method: Put the dried beans in a large pot and cover with 3 times the
amount of water. Do not add any salt. Bring the water to a simmer, then turn off heat,
cover, and let sit for 2 hours. Drain.
Second Step: Softening and Seasoning
1: Crockpot method: Add soaked or cooked and drained beans to the crockpot with twice
the volume of water. Set on low and cook overnight or 6-8 hours, or until beans are very
tender. Salt and taste until you get to the amount of salt you prefer. Do not drain off the
excess liquid just yet.
2. Stovetop method: Add soaked or cooked and drained beans to a largestockpot with two
to three times the volume of water. Bring to a boil, then reduce to a gentle sirruner until
the beans are very tender (30 minutes to 2 hours, depending on the bean and its age). Salt
and taste until you get to the amount of salt you prefer. Do not drain off the excess liquid
just yet.
Final Step: Preserving for Convenience
1. Refrigerate: Pour off any excessive water, but leave enough ofthe bean "broth" to
keep the beans moist . Dump into whatever container or containers you'd like to store it
in, top with a lid or plastic wrap, and keep in the fridge for up to 5 days. Scoop out 1 1/2
cups for each can called for in recipes throughout the week. At the end of the week, you
can freeze any remaining beans according to the directions below.
2. Freezing: Using a slotted spoon, scoop 1 1/2-1 3/4 cup beans into a 2-cup measuring
cup. Fill to the 2 cup line with bean "broth." Dump into a labeled quart freezer bag, glass
jar with lid (2 1/2 cup capacity or more), or plastic freezer container (2 1/2 cup capacity
or more). Freeze for up to 3 months. Pull out, thaw, and use as you would a can of beans.
BLACK BEAN BROWNIES
1 box prepared brownie mix
1 15.5-ounce can black beans (or equivalent from preparing your own)
Open can of beans. Drain and rinse beans then put back into can and fill rest of the can
with water. (If using own prepared beans, drain and rinse beans and then put beans in 2­
cup measuring cup and add water to the 2-cup line.) Place contents, including liquid , in
blender. Blend. Mix thoroughly with brownie mix. (No eggs, oil or other ingredients
needed.) Place in oiled baking pan. Bake according to package directions. Cool and
serve.
PINTO BEAN FUDGE
I cup pinto beans, cooked (or canned, rinsed)
Y4 cup milk
6 oz. semi-sweet chocolate squares
6 Tbs butter
2 lbs powdered sugar
I Tb vanilla
2 oz nuts (optional)
Mix and mash beans and milk together. Melt chocolate and butter together, then add to
bean mixture. Add vanilla and powdered sugar and mix well. Add nuts. Spread on large
plate or in 9x13-inch pan. Chill.
BLACK BEANS AND RICE
I can black beans, drained and rinsed
1 can corn, drained
1 cup rice, uncooked
Y4 cup water
16 oz. jar salsa
1 12 cup tomato juice
Y4 tsp cumin
Y4 tsp oregano
1 cup grated cheese
Combine all ingredients except the cheese into 2 quart casserole dish with cover. Top
with grated cheese. Cover and bake at 375 degrees for 1 Y2 hours. Make sure rice is tender
before removing from oven.
HEART-HEALTHY OATMEAL COOKIES
% cup mashed, cooked white beans
1 tsp vanilla
3 Tbs. canola oil
3 cups oats
% cup brown sugar
1 cup whole wheat flour
~ cup granulated sugar
1 tsp salt
Y4 cup egg substitute or 1 egg
~ tsp baking soda
Preheat oven to 350 degrees. Beat mashed white beans, oil, brown sugar, granulated
sugar, egg and vanilla until smooth and creamy. Combine remaining dry ingredients in a
separate bowl and mix together. Add to bean and sugar mixture; mix well. Drop onto
greased cookie sheets and bake for 8-10 minutes. Coolon cookie sheet for 5 minutes then
transfer to wire rack and cool completely.
BANANA BREAD
2 ripe bananas
1 ~ tsp vanilla
2 eggs
1 % cups flour (half whole wheat)
Y4 cup mashed white beans
1 tsp baking soda
Y4 cup butter (or more beans)
~ tsp salt
1 Y4 cups white sugar
Preheat oven to 300 degrees. Grease one 9x5 loaf pan. In medium bowl, mash bananas
and stir in eggs until well blended; set aside. In large bowl, beat beans and butter together
and gradually add sugar. Stir in vanilla and banana mixture. Whisk together the flour,
baking soda, and salt; blend into batter. Add walnuts if desired. Pour into pan. Bake for 1
hour 15 minutes (check after 50-60 minutes), or until toothpick inserted into center of
loaf comes out clean.
Wheat
WHOLE WHEAT & OAT BREAD
5 Tb dry yeast
4 cups warm milk
2 cups warm water
1 cup honey
4 egg yolks
4 egg whites
4 cups rolled oats
14-16 cups whole wheat pastry flour
~ cup butter (melted)
2 ~ tsp . salt
Soften yeast in milk and water. Stir in honey and let stand 20 minutes . In mixer bowls beat yolks until
thick and lemon colored. Wash beaters.
In large mixer bowl beat whites till soft peaks from. Fold yolks and white into yeast mixture. Let stand 20
minutes. Stir in oats one cup at a time. Stir in 4-5 cups flour, 1 cup at a time till mixture is thick and
"muddy." Using wooden spoon, beat dough for 100 strokes, let rise till double.
Sprinkle melted butter and salt over top. Ford outside edges of dough toward center. Using a wooden
spoon, stir 9-10 more cups flour, 1 cup at a time, till dough pulls away from bowl. Knead in enough more
flour till dough is smooth and elastic. Place in greased bowl, turn once, let rise until double. Punch down
twice. Knead on floured surface until smooth and workable.
Makes 4 loaves. Bake at 350 degrees for 40 minutes. Cover with foil last 15 minutes.
IRISH BROWN BREAD
4 cups whole wheat flour
2 cups all purpose flour
1 tsp. baking soda
1 tsp. salt
approx. 1 'l4 cups buttermilk
Mix together all the dry ingredients; add enough buttermilk to form a nice soft dough. Turn out on lightly
floured board and knead lightly.
Form dough into a circle, place in greased 9-inch baking tin (or greased baking sheet). The dough should
be about 1 ~ - 2 inches high. Cut across ~ inch deep over the top with floured knife. This helps bread
cook more evenly.
Bake in preheated 400 degree oven for about 40 minutes (or until loaf sound hollow when rapped lightly
on the base with the knuckles). Remove bread from tin; coolon wire cake rack. Bread should not be cut
until it firms up. Toast for breakfast.
WHEAT MUFFINS
2 cups whole wheat flam
1 cup brown sugar
1/4 tsp. salt
1 tsp. soda
1 cup milk (1/3 cup non-fat dry milk and 1 cup water)
1 Tbs. melted butter
1 egg
1 tsp. vanilla
Mix dry ingredients together in a medium sized bowl. Of you are using non-fat dry milk, mix dry milk
with dry ingredients.) In large measuring cup combine liquid ingredients. Pour over dry ingredients and
stir just until moistened. Spoon into greased muffin tins and bake at 350 degrees for 15 minutes.
BLENDER WHEAT PANCAKES
Makes 6 to 8 pancakes.
1 cup milk (1/3 cup non-fat dry milk and 1 cup water)
1 cup uncooked whole wheat
2 eggs
2 tsp. baking powder
2 Tbs. honey or sugar
Yz tsp. salt
2 Tbs. oil
Put milk and wheat in blender. Blend on highest speed for four or five minutes or until batter is smooth.
Add and blend on low, eggs, oil, baking powder, honey, and salt. Bake on hot griddle.
WHEATCHaI
4-6 cups steamed wheat, or substitute cooked beans for
1 lb. lean ground beef, browned and rinsed
1 large onion, finely diced
Yz green pepper, diced
1 tsp. chili powder
1 tsp. garlic powder
1 clove diced garlic
1 tsp. oregano or cumin
1 quart tomato juice
1 quart whole tomatoes
2 cups tomato sauce
)Iz of the
wheat
Combine all ingredients except garnish and place in large casserole dish or crock pot. Simmer at least 1 Yz
hours. Can use crock pot on low setting and slow cook for 3-4 hours.
Powdered Milk
WHOLE MILK
1 cup water
1/3 cup non-fat dry milk
SWEETENED CONDENSED MILK
Makes about 14 ounces
EVAPORATED MILK
1 cup water
2/3 cup non-fat dry milk
% cup sugar
% cup non-fat dry milk
'li cup hot tap water
Place hot water in blender. With blender
going add sugar and dry milk, blend
until smooth.
WHIPPED EVAPORATED MILK
Makes 3 cups
1 cup evaporated milk
2 Tbs. lemon juice
"EAGLE BRAND"
Sweetened Condensed Milk
1 cup hot water
4 cups non-fat dry milk
2 cups sugar
Y4 cup butter
Thoroughly chill evaporated milk. Add
lemon juice and whip until stiff. Sweeten
and flavor as desired.
BUTTERMILK OR SOUR MILK
1 cup water
1/3 cup non-fat dry milk
1 Tbs . vinegar or lemon juice
Blend in blender very well. Can be
stored in the refrigerator or frozen.
FAT FREE QUICK SAUCE MIX (also known as Cream Soup Mix)
1 Y4 cups non-fat dry milk
% cup cornstarch*
Y4 cup instant chicken bouillon
2 Tbs. dehydrated onion flakes
1 tsp. Italian seasoning
Combine all ingredients. Store until ready to use. Equivalent to 9 cans soup.
To substitute for 1 can of cream soup:
Combine Y4 cup mix with 1 Y4 cups cold water and cook until thickened. Add to a recipe
as you would a can of soup. (You may need to add a small amount of water to the mix to
form a paste, and then add the rest of the water to dissolve the milk more readily .)
*To use flour instead of cornstarch, use 2 cups flour in the mix instead of cornstarch.
When using the mix, use 'li cup instead of Y4 cup.
MAGIC MIX
2 1/3 cups non-fat dry milk
1 cup flour OR 'li cup cornstarch
1 cup butter
Combine in a large bowl and mix until it looks like cornmeal. Keep mix tightly covered
in the refrigerator. (Makes 5 cups Magic Mix.)
/'
PUDDING
Makes 4- Yz cup servings
12 cup sugar
1 cup Magic Mix
1 tsp. vanilla
2-3 Tbs cocoa (optional)
2 cups water
Combine Magic Mix, sugar, and coca in
saucepan and mix well. Add water, stir
over medium heat until pudding bubbles.
Add vanilla and beat. Cover and cool.
WlliTESAUCE
(Makes 1 cup)
2/3 cup Magic Mix
1 cup cold water
In saucepan combine Magic Mix and
cold water. Stir rapidly over medium
heat until it starts to bubble.
CREAM SOUP
4 cups water
2 cups Magic Mix
1 cube or 1 tsp. bouillon granules
Add one or more of the following:
3 cooked carrots, mashed
3 potatoes, cooked and chopped and 1 tbs. cooked, chopped onion
1 can chopped clams
1 package chopped spinach, cooked
1 can cream style com and 1 tbs. chopped onion
Combine water, Magic Mix, and bouillon in saucepan. Stir over medium heat until
slightly thick. Add desired ingredients. Heat thoroughly. Serves 4.
MACARONI AND CHEESE
1 cup white sauce from Magic Mix
1 cup uncooked macaroni
4-5 ounces grated cheese (about 1 cup)
12 - 1 tsp salt OR garlic salt (optional)
Cook macaroni in boiling water until tender. Drain. Combine macaroni, white sauce,
cheese and seasoning. Heat through.
Serves 4.
USING POWDERED Mll,K
In any recipe calling for milk, simply add the dry milk to other dry ingredients. Sift to
blend, then add water for the milk called for in the recipe.
Chicken & Rice
1 c. white rice, heaping
1 can Campbell's French onion soup
1 (14 ~ oz.) can chicken broth
2 (6 oz.) cans chicken, drained
Add all ingredients to a 9x13 inch pan. Stir.
Cover with foil. Bake @ 400 degrees for
50-60 minutes.
Cornbread
1 c. flour
1 c. cornmeal
3-5 T. sugar
1 T. baking powder
~ teaspoon salt
2 beaten eggs (use equivalent powdered
eggs & mix according to directions)
1/3 c. powdered milk mix
1 c. water
'l4 cup cooking oil
1) Grease the bottom and ~ inch up the
sides of a 9x9x2 inch baking pan; set
aside.
2) In a medium mixing bowl stir
together the flour, cornmeal, sugar,
baking powder, salt, and powdered
milk mix. Make a well in the center
of the dry mixture; set aside.
3) In another bowl combine the eggs,
water, and oil. Add egg mixture all
at once to dry mixture. Stir just till
moistened.
4) Spoon batter into the prepared pan.
Bake in a 425 degree oven for 20-25
minutes or till a wooden toothpick
inserted near the center comes out
clean.
One Pot Meal
2 (2 lb.) cans kidney beans, drained
2 (l Ib.) cans butter beans, drained
3 cans diced tomatoes
1 c. chopped onions (use equivalent
dehydrated onions; hydrate according to
product directions)
% c. brown sugar
1/3 c. white vinegar
2 T. "Liquid Smoke"
2 t. salt
Y4 t. pepper
Place all ingredients in slow cooker. Cover
and cook on low for 4-9 hours or high 2-4
hours.
Note: Add 1 lb cut bacon to enhance flavor.
FLAVORED RICE MIXES
To make flavored rice mixes:
Combine all ingredients and stir until evenly
distributed. Place in airtight container(s).
Store in cool, dry places. Use within 6-8
months. Yield: 4 cups
CmCKEN-FLAVORED RICE MIX
4 cups uncooked long grain rice
4 Tbs. instant chicken bouillon
1 tsp. salt
2 tsp. dried tarragon
2 tsp. dried parsley flakes
'l4 tsp. white pepper
DILL-LEMON RICE MlX
4 cups uncooked long grain rice
5 tsp. dried grated lemon peel
4 tsp. dill weed or dill seed
2 tsp. dried minced chives
2 tsp. salt
8 tsp. instant chicken bouillon
ONION-FLAVORED RICE MIX
4 cups uncooked long grain rice
2 pkgs. (1 Y4 oz.) onion soup mix
1 Tbs. parsley flakes
1 tsp. salt
To make rice from mixes:
Use 1 1/3 cup rice mix, 2 cups cold water,
and 1 Tbs butter. Combine all ingredients in
medium saucepan. Bring to a boil over bight
heat. Cover, reduce heat and cook 15
minutes, until liquid absorbed. Yield: 4-6
servings.
BISCUIT MIX - Use instead of store-bought baking mix, such as Bisquick
10 cups white flour (or 5 cups whole wheat flour and 5 cups white flour)
1 2/3 cups non-fat dry milk
1/3 cup baking powder
2 Y2 tsp. salt
1 2/3 cups shortening
Mix dry ingredients thoroughly in a large container (6-8 quart capacity). Cut in
shortening with pastry blender or mixer until fine crumbs are 0 btained and shortening is
evenly dispersed.
Store, tightly covered, in refrigerator. Use within 3 months.
To make biscuits: Preheat oven to 45 degrees. Place 3 cups biscuit mix into bowl.
Gradually stir 2/3 cup water into the mix, adding only enough water to make a dough that
is soft, but not too sticky to knead. Knead dough 15 times on a lightly floured surface. Pat
or roll dough into a square about 7x7 inches; cut into 16 pieces and place on ungreased
baking sheet. Bake until lightly browned, about 12 minutes. Yield: 16 biscuits.
To make pancakes: Stir together 2 cups biscuit mix and 1 tablespoon sugar. Mix 1 egg,
slightly beaten, with 1 cup water. Add to dry ingredients and stir until barely moistened.
Batter will be lumpy. Pour batter onto hot griddle and cook until top is bubbly and edges
dry, then turn and brown on the other side. Yield: 12 pancakes.
HOMEMADETACOSEASOMNG
Y4 cup chili powder
1 Y2 tsp onion powder
1 Y2 tsp garlic powder
1 Y2 tsp cumin
1 Y2 tsp oregano
Y2 tsp paprika
1 tsp salt
1 tsp pepper
*"You can also kick up the heat by
adding 1 tsp of red pepper flakes. **
Mix all the ingredients into a small bowl.
Keep fresh in an airtight container for up
to 6 months.
Double or Triple the recipe as needed.
To use: substitute 2 rounded
Tablespoons for 1 packet of taco
seasoning.
ONION SOUP MIX
'l4 cup instant minced onion
1/3 cup beef bouillon powder
4 tsp onion powder
Y4 tsp crushed celery seed
Y4 tsp sugar
Combine all ingredients and store in an
airtight container. About 5 Tablespoons
of mix are equal to one 1 Y4 ounce
package. To make onion dip: Mix 5
tablespoons with one pint of sour cream.
Use as a substitute for recipes that call
for Lipton's or other onion soup mix.