Nurturing with Healthy Recipes

Cracked Wheat

2012-01-30T14:02:00.001-08:00

9 c. water

3/4 c. powdered milk

1 1/2 c. cracked wheat

1 1/2 c. oats (or cracked wheat)

1 t. salt

1 1/2 t. cinnamon

1 c. raisins/dates (can blend)

(or 1/2 c. honey)

Whisk the powdered milk with some of the hot water

(or replace some water with milk & leave out powdered milk)

Cook 15-20 min. (or soak water & grains over night & cook for 5 min)

Basic White Sauce

2012-01-27T13:50:00.000-08:00

White Sauce:
2 T. olive oil
2 T. wheat flour
1 t. chicken boullion
1/4 t. salt
1 c. milk (or 1/4 c. powdered milk + 1c. water)

Heat over medium heat. Stir until thickened.
This replaces Cream of Mushroom/Chicken soups in recipes.

Mayo Replacements

2012-01-27T13:46:00.001-08:00

Healthy Mayo Replacements (1/2 c)
(in cooking, not dressings)

1. Avacado Sauce
1 avacado
2 tomatoes
1/4 t. garlic salt
1/4 t. pepper

2. Seasoned Olive Oil
1/3 c. olive oil
1 t. lemon juice
1/4 t. garlic salt
1/4 t. pepper

Tuna Casserole

2012-01-27T13:39:00.000-08:00

Casserole:
3 c. whole grain pasta
1 can tuna
1 can green beans
1 c. white sauce
1/2 c. water or milk
1/2 c. mayo or avacado sauce
1/2 c. mozzerella cheese

Directions: Cook & drain pasta. Stir in remaining ingredients.
Top with the cheese heat through.

Avacado Sauce:
1 avacado
2 tomatoes
1/4 t. garlic salt
1/4 t. pepper

White Sauce:
2 T. olive oil
2 T. wheat flour
1 t. chicken boullion
1/4 t. salt
1 c. milk (or 1/4 c. powdered milk + 1c. water)

Chocolate Chip Cookies

2012-01-27T13:35:00.000-08:00

Beat Wet Ingredients:
1/2 c. coconut oil (or butter)
1/2 c. honey
1 egg
1/2 t. vanilla
Stir in Dry Ingredients:
2 c. wheat flour (can do 1 c. oats)
1/2 t. salt
1/2 t. baking powder
1/2 t. soda
3/4 c. chocolate chips

Place on cookie sheet (makes about 2 dozen)
Bake at 350 for about 9 minutes.

Chicken Broccoli Casserole

2012-01-27T10:22:00.000-08:00

Casserole:
6 potatoes, cooked & diced
2 c. broccoli, cooked
1 c. cooked chicken
1 c. white sauce
1 c. mayo
1 c. mozzarella cheese

White Sauce:
2 T. olive oil
2 T. wheat flour
1 t. chicken boullion
1/4 t. salt
1 c. milk (or 1/4 c. powdered milk & 1 c. water)

Mix all ingredients- but put the cheese on top.
Heat through.

BBQ Sauce

2012-01-27T10:20:00.001-08:00

1 can tomato sauce
1/3 c. honey
1/3 c. vinegar
1 T. mustard

Mix & heat through. Serve over pork.

Peanut Butter Cookies

2012-01-27T10:17:00.000-08:00

1c. oat flour
1 c. powdered milk
2/3 c. peanut butter
2/3 c. honey
2/3 c. raisins (opt)

Mix and form balls. Makes 2 dozen

Fruit Milk Shake

2012-01-27T10:01:00.000-08:00

2 c. skim milk
16 ice cubes
1 cup fruit
2 T. maple or honey

Blend until mixed well.

Chocolate Milk Shake

2012-01-27T09:58:00.000-08:00

2 c. skim milk
16 ice cubes
2 frozen bananas
3 T. cocoa powder
3-4 T. maple or honey
1/2 t. vanilla
pinch of salt

Blend in blender until smooth.
Makes about 4 cups.
(For thicker shake: freeze half the milk in cubes before)

No Bake Cookies

2012-01-27T09:06:00.000-08:00

Heat/boil for 3 min:
1/3 c. coconut oil (or butter)
2/3 c. honey
1/2 c. skim milk
2 T. peanut butter

Add/Stir in afterwards:
1/4 c. cocoa
3 c. oats
1 t. vanilla

Stir and pour onto greased or waxed cookie sheet.
Refrigerate for about 1 hour. Makes about 2 dozen.

Muffins

2012-01-27T04:39:00.000-08:00

One Dozen Whole Wheat Muffins

Dry Ingredients                  Wet Ingredients
2 c. wheat flour                   1 c. water
2 t. baking powder              1 egg
1/2 t. salt                              1/3 c. applesauce
1/4 c. powdered milk          2 T. canola oil (or applesauce)
                                               1/4 c. honey

Mix dry, then add wet. Stir until just moistened.
Bake at 350* for 15 min.
(Variations: You can replace one cup of flour with another whole grain flour:
cornmeal, oats, etc)

Wheat Pancakes

2012-01-26T10:02:00.000-08:00

Dry Ingredients Wet Ingredients
2 c. wheat flour
1/4 c. powdered milk
1 T. baking powder
1/2 t. salt

2c. water

1/4 c. applesauce or pumpkin (or oil)

2 eggs

2 t. vinegar (opt)

Cook on hot, oiled griddle. Makes about 20 pancakes.
Serve with apple sauce, blended berries or maple.

Mashed Potatoes

2012-01-26T09:59:00.000-08:00

10 medium potates, chopped & boiled
1/2+c. milk
1/4 c. olive oil
1 t. salt
1/4 t. garlic powder
1/4 t. onion powder (1/4 c. onions)

Blend and Enjoy!
(add milk to desired consistency)

Spagetti Squash Chicken Tacos

2012-01-26T09:48:00.000-08:00

Mixture                                            Toppings
1/2 Large Spagetti Squash            Ranch or Sour Cream
1 1/2 cup cooked chicken             Lettuce
1/4 c. onions (1 t. powder)           Salsa/Tomatoes
1 can green chilis
1 t. chili powder
1 t. cumin
1 t. olive oil
1/2 t. salt
1/4 t. pepper

Cook Spagetti squash for 10 min in microwave (30 min oven)
Cook chicken, onions, green chilis, chili powder & cumin in oil
Scrape out squash and combine with chicken mixture.
Bake together at 350 for 20-30 min.
Stir in ranch/sour cream & top with lettuce, tomatoes/salsa.
(Can eat with tortillas or chips)
(Variation is white beans instead of chicken)

Taco Salad

2012-01-26T09:41:00.000-08:00

Salad                              Bean Mixture
Romain Lettuce               4 c. beans (cooked)
Chopped Veggies           1 T. cumin
Cheese                           1 T. chili powder
Ranch Dressing               1/2 c. salsa

Mix lettuce and veggies.
Stir beans and seasonings & place on salad.
Sprinkle Ranch on Cheese on top of it all.

Cabbage Chicken Salad

2012-01-26T09:33:00.000-08:00

SALAD INGREDIENTS DRESSING
8 c. shredded cabbage or coleslaw 1/4 c. olive oil
1 c. chicken, cooked & shredded (1 can) 1/4 c. honey
2 green onions 2 T. AC vinegar
1/4 c. slivered almonds, toasted 1T. soy sauce
2 T. sesame seeds, toasted 1 ramon packet
1 pkg. ramon noodles (chicken flavor)

Broil almonds, seeds, & noodles for 3 min.
Toss all ingredients together with dressing.

Homemade Yogurt

2012-01-26T09:24:00.000-08:00

3 Quarts of Plain Yogurt Yogurt Smoothie
11 1/2 c. milk- scalded 1 quart plain yogurt
1/4-1/3 c. plain yogurt (3 ice cubes) 1 banana
1 cup fruit (fresh or frozen)
Scald milk to kill any live bacteria.
Cool down to 110* and stir in plain yogurt.
Pour into 3 Quart Jars.
Place in a pot of hot water.
Put pot in oven (turned off) for 8 hrs or thickened.
Refrigerate until use.

Healthy Brownies

2012-01-26T06:22:00.000-08:00

9x9 Brownies

One Brownie Mix Package

1/2 c. water

2 egg whites

Bake 35 min at 350*

Cabbage Soup

2012-01-26T05:29:00.000-08:00

12 c. water
2 c. pasta (whole grain)
1 onion
2T. beef broth
1 t. salt
1/8 t. pepper
1/4 t. garlic powder
4 c. shredded cabbage

Cook all ingredients except cabbage until pasta is soft
Add cabbage in the last minute of cooking.

Cabbage Fruit Salad

2012-01-25T15:58:00.000-08:00

Option 1
1/2 c. olive oil
1/4 c. honey
3 T. apple cider vinegar
1 1/2 t. brown mustard
1/4 c. chopped onion
dash of salt
1 T. poppy seeds

Option 2
1/4 c. mayo
1/4 c. milk

2-3 T. honey

Wisk or Blend and serve over Cabbage with Fruit & Seeds
(raisins or grapes, bananas, pineapple or mandarine oranges)

Chili

2012-01-25T15:51:00.000-08:00

6 c. water
2 c. Dry Red Beans (kidney, pinto, or red)
(or 3 cans and add water to desired consitency)
1 c. uncooked rice (brown is healthiest)
(or 1/2 c. rice and 1/2 c. uncooked wheat kernels
1 onion, chopped
2 cans tomato sauce (8oz)
1 can diced tomatoes (15 oz)
2 t. chili powder
1 t. cumin
1/2 t. salt
1/4 t. pepper

Crockpot water, beans & wheat on low for 8 hours or on high for 4 hours.
(or soak and then cooke
Add rice half-way through cooking time.
When beans are soft, add onion and seasonings and heat through.
Can top with cheese and serve with bread or over potatoes.

Protein Cookies or Bars

2012-01-25T14:47:00.000-08:00

Wet Ingredients                           Dry Ingredients
1 1/2 c. white beans(blend)            2 c. wheat flour (4 1/2 c. for bars)
1/4-1/3 c. canola oil                      6 c. oats
1 1/2 c.-2c. honey                          2 t. salt
2 eggs                                                1 t. baking soda
2 t. vanilla                                          1 c. chocolate chips or raisins
(1/2 c. applesauce for bars)            1/2 c. nuts choped (optional)
(1 c. peanut butter for bars)

Bake Cookies at 350 for 10 min or Bars for 35 minutes.

Homemade Ranch Dressing

2012-01-25T14:36:00.000-08:00

1 c. sour cream
1 c. mayo or buttermilk
1/2 t. salt
1/2 t. garlic powder
1/2 t. onion powder
1 t. parsley

Add double the seasonings if you use buttermilk instead of mayo
Blend all ingredients with a whisk or blender and chill.

Granola

2012-01-25T14:33:00.000-08:00

Dry Ingredients: (Mix in a large bowl) Wet Ingredients: (Mix together, then pour over)

6 c. oats 1/3 c. canola oil

1/2 t. salt 2/3 c. honey

1/2 c. dry milk 1 t. vanilla

2/3 c. coconut

1/2 c. sunflower seeds

1/2 c. chopped nuts

1 T. cinnamon

1/4 c. wheat germ or ground flax seed

2/3 c. raisins (add after cooked)

Pour into two 8 1/2 x 11 pans.

Bake at 375* for 13-15 min (do not over bake)

Serve with yogurt

Oatmeal

2012-01-25T14:28:00.000-08:00

Large Batch (serves 8)

9 cups water

3/4 c. powdered milk
4 1/2 c. oats
1 t. salt

1 1/2 t. vanilla

1/3 c. chopped nuts (opt)

3 mashed or sliced bananas
(or 1/2 c. honey or maple)

Boil water and salt. Add oats. Simmer 5-10 min.
Add honey and optionally milk.

(Can soak water and oats overnight to soften for easier digestion)

(Can use milk instead of some of the water & leave out the powdered milk)

Multi-Grain Mush

2012-01-25T14:25:00.000-08:00

Large Batch (Serves 8)
9 cups water

3/4 c. powdered milk

3 c. cracked grains
( or 1 c. wheat, 1 c. oats, 1 c. cornmeal)
1 t. salt

1 1/2 t. cinnamon

1 1/2 c. apples or peaches (chopped or blended)
(or 1/2 c. honey)

*Boil water, then add grains and salt. Simmer for 15-20 min.
(Can soak the night before and reduce cooking time to 5 min)
(to ferment, soak in 1/3 c. whey or yogurt or vinegar)

Basic Green Smoothie

2012-01-25T14:19:00.000-08:00

Basic Green Smoothie

1 1/2 c. water

1 1/2 c. Greens (or half a frozen bag)

(spinach, kale, cabbage, or combo)

1 banana

1 cup other fruit (or 1/2 a can or frozen bag)

(pear, peach, apples)

FLAT BREAD

2009-05-17T13:49:00.000-07:00

This is like breadsticks. Donny's mission president's wife shared it with us and we loved it.

2 c. warm water
1 T. sugar (or 1/2 T. honey)
1 T. yeast
2 t. salt
4 c. flour (wheat is healthiest)

Stir. Let rise in covered bowl. Stir again. With lots of flour on hands,press all over a greased cookie sheet. Spread 1/4 c. olive oil on top and season with garlic salt or parmesan or whatever. Bake at 400* for 20 min. Cut into slices and serve.

Bread Formula

2009-03-26T17:01:00.000-07:00

1 loaf formula (8 ½ x 4 ½ tin pans )

1 c. warm/hot water
1 T. canola oil
1 T. honey
1 T. wheat gluten (if using wheat flour)
1 T. powdered milk (optional)
1 t. yeast (saf)
1 t. salt
1/2 egg (optional)
2 c.wheat flour

MIX half of the flour with all the other ingredients with beaters.
KNEAD in the remaining flour and possibly more until dough pulls away from sides of bowl and is no longer too sticky.
RISE in covered bowl until double in size (refrigerating for at least 3 hours softens the bran)
KNEAD or punch down and form into loaves with greased hands.
PLACE in greased pans (should fill ½ -2/3 of pans)
RISE, covered, in pans until just above top
BAKE at 350 for 30 min.

*up to 3 loaves for kitchen aid, 6 for bosch
*for large pans, 1 ½ times the recipe

Large Batch Wheat Bread

2009-03-26T16:59:00.000-07:00

Large Batch Wheat Bread
(Six medium loaf pans)
(Cut everything in half for 3 loaves)

6c. Warm Water
1/3 c. Powdered Milk
1/3 c. Wheat Gluten
1/2 c. Canola Oil
1/2 c. Honey
6 c. Wheat flour
2 T. Yeast
2 T. Salt
6 c. Wheat flour

FAST METHOD:
Beat half of the wheat flour with all other ingredients.
Knead in rest of wheat flour until dough pulls away from sides of bowl (about 10 min to develop gluten).
Divide into equal parts and form into loaves.
Place in greased loaf pans.
Rise, covered with towel, until just barely above loaf pans.
Bake at 350 for 25-30 min. (until golden brown)
Cool on racks about an hour before slicing.

SOAKING METHOD
(better for nutrients and digestion):
Beat all ingredients except for yeast. Add 6T. vinegar and cover bowl with lid or saran wrap.
Soak 20-60 min, or as long as you have time for. (this makes a moist loaf and softens the bran)
Proof yeast in 1/4 c. warm water, then knead in.
Rise in bowl until double in size (optional)
Punch down Divide into loaves with greased hands.
Place in greased pans and cover. (can preheat oven for 1 minute, then turn off and put loaves in to help)
Rise in pans until just at the top.
Bake at 350 for 35-40 min. (until tops and sides are browned)
Cool on racks an hour before slicing

REFRIGERATOR METHOD
Mix yeast and powdered milk in 1/2 c. warm water. Add remaining water as cold water.
Knead in remaining ingredients. Cover and refrigerate 3-24 hours.
Punch down. Rise in pans. Bake for 35-40 min (until browned)

Notes about Wheat

2009-03-26T16:55:00.001-07:00

--Wheat (and all grains) help reduce finances and use food storage. Processed grains strip the grains of most of their nutrients. Whole grains are so much healthier- sometimes bread making is daunting and white flour is a good place to start for easier success. Once mastered, move on to wheat and other whole grains. Wheat- whole, kernels, or flour can be made into mush for breakfast; cheaper than cereal.

--I have also read that soaking method is even ok for gluten-intolerant people and helps depression

--Using honey instead of sugar allows for using half the amounts. Also, I have been moving towards healthier oils: olive oil, coconut oil, & canola oil

--I have succeeded in eliminating “dough enhancer” by using powdered milk- it helps distribute the oil and water evenly- if you don't have “wheat gluten,” add some white flour at the end- this helps elasticity.

--I have felt driven and even inspired to master wheat bread. In the Word of Wisdom, it says Wheat is for Man. The soaking method helps soften the bran in order to access the protein and vitamins B and E. After reading a 1952 book called “Wheat for Man” from my friend, I learned the blessings of the vitamins B and E in the wheat bread match up with the blessings of the Word of Wisdom. Vitamin B is called the pep vitamin. It gives vigor and health to the body (“run and not be weary”) and must be replenished daily (“give us this day our daily bread”). It is also called brain food. (“great treasures of knowledge and wisdom”) It also increases the power of mother to nurse her babies. Vitamin E is necessary for normal reproduction and lactation.

Non-Sweet Dough

2009-03-26T16:52:00.002-07:00

6 HAMBURGER or 8 HOT DOG BUNS
or 8 NAVAJO TACOS
(Non-Sweet Dough)

Mix:
1 c. Warm Water
2 T. powdered milk (opt)
2 T. potato flakes (or ½ T. blended pot pearls) (opt)
1 c. Wheat Flour
1 T. Canola Oil
4 t.. Sugar (2 t. honey)
1/2 T. Yeast (saf)
1 t. Salt
---
Knead in:
1 ½ c. Flour (Wheat or White)

Directions for Buns:
Rise in covered bowl until double
Punch down, shape into buns with oiled hands.
Place in greased brownie pan and Rise again.
Bake at 350 for 20-25 min.

Notes:
I usually double this recipe and cook on a jelly roll pan/ cookie sheet and freeze extras.

Directions for Navajo Tacos:
After rising once, roll out onto counter and use a pizza cutter to cut into 8 squares. Fry in oil and eat as scones or Navajo Tacos.

Salty Dough

2009-03-26T16:52:00.001-07:00

1 FRENCH BREAD or 10-12 BREAD STICKS
or 2 PIZZA CRUSTS or 8 PITAS
(Salty Dough)

Mix:
1 c. Warm Water
1 c. Wheat Flour
1 T. Canola Oil
1T. Sugar (1/2 T. honey)
1/2 T. Yeast (saf)
1 t. Salt
---
Knead in:
1 ½ c. Flour (Wheat or White)

Directions:
Rise in covered bowl until double
Punch down and shape with oiled hands.
Place on greased pan(s) and Rise again.

Bake at 400
10 min Pizza Crust
15 min Bread Sticks (oil and/or garlic salt on top)
20-25 min French Bread (milk or egg wash on top)

Directions for PITAS:
After rolled into 8 circles, rest 10-15 min.
Bake at 450
2-4 at a time for 2-3 min on each side until puff.
Turn with pancake turner and bake 2-3 min.
Cool on wire rack.
Slit down middle when ready to eat.

* This is just a formula. Make bigger batches to make it worth your time and freeze!

Sweet Dough

2009-03-26T16:51:00.001-07:00

6 BAGELS or 12 DINNER ROLLS
(Sweet Dough)

Mix:
1 c. warm water
1 c. wheat flour
¼ c. canola oil
1/4 c. sugar (2T. honey)
½ T. yeast
1 t. salt
1 egg
---
Knead:
1 ½ c. flour (wheat or white)
can add more ¼ c at a time until not too sticky.

Rise in covered bowl until double.
Punch down or knead and shape with oiled hands.
Place in greased brownie pan.
Rise again, covered.

For Rolls: Bake at 375 for 15 min or 400 for 10 min

For Bagels: (Can use less oil- 1 ½ T)
Boil in Hot Water 1 min, flip, 1 min.
Drain on Paper towel.
Can dip top in milk, then cinnamon/sugar
Bake at 400 for 20 min.

Very Sweet Dough

2009-03-26T16:49:00.000-07:00

CINNAMON ROLLS or DOUGHNUTS
(Very Sweet Dough)
Mix:
1 c. warm water
2 T. powdered milk
2 T. potato flakes (or ½ T. blended pot pearls)
1 c. wheat flour
¼ c. canola oil
1/4 c. sugar (2T. honey)
2 t. yeast
½ t. salt
1 egg
---
Knead:
Appr. 1 ½ c. flour (or more until not too sticky.)
Rise in covered bowl until double.

Directions for Cinnamon Rolls:
Punch down. Roll out in rectangle.
Spread soft butter, cinnamon, sugar, raisins, nuts
Roll up and cut with floss into 12 rolls.
Place in greased brownie pan. Rise again, covered.
Bake at 375 for 15 min. Cool on racks
Cream Cheese Frosting:
8 oz. cream cheese ¼ c. soft butter
3 ½ c. powdered sugar 1 t. vanilla

Doughnut directions:
Rise a second time in covered bowl for 20 min.
Roll out on floured surface ½” thick. Cut doughnuts
Rise on greased foil for 30 min.
Fry in 350* oil for 30 sec each side.
Doughnut Glaze:
1/3 c. butter, melted 2 c. powdered sugar
1 ½ t. vanilla 6 T. hot water