Cracked Wheat Mush

High Protein Cracked Wheat:
(Serves 12)
2 2/3 c. cracked wheat
5 1/3 c. water
(pressure cook on high for 10 minutes- or cook over night in oven)
2 2/3 c. water
1 ½ c. powdered milk
(blend until smooth, then add to cooked crack wheat)
1 t. cinnamon
2/3 t. salt
3 T. sugar (1/4 c. if no fruit)
½ c. peanut butter (this is what makes it high protein)
6 c. fruit opt (apples or bananas)
(Stir in remaining ingredients)

Cracked Wheat and Oats:

Ingredients:

Serves 1                           Serves 6             
3/4c. water                           4 1/2c. water
1 T. whey (opt)                 6 T. whey (opt)                                                                     

½ c. cracked wheat           1½ c. cracked wheat
½ c. quick oats                  1½ c. quick oats
1/8 t. salt                           ¾ t. salt
¼ t. cinnamon                   1½ t. cinnamon
½ c. water                        3 c. water
1 T.+1t. powdered milk     ½ c. powdered milk    

1 T. raisins                        6 T. raisins
1 T. sugar/honey               6 T. sugar/honey

Directions:

1. Soak whey, water, cracked wheat, & oats in a pot with a lid on the night before .
(if you forget, just cook longer in the morning and omit the whey)

2. Stir in salt and cinnamon and heat up on medium-high heat.
3. Once boiling, stir constantly until thick. (5-10 min)

4. Whisk water and powdered milk together to make milk.
5. Stir in milk and raisins.
6. Top with sugar/honey if desired.

* Note: You can crack and use this multi-grain mix: 8 c. wheat + 1 c. rye + 1 c. barley
or this mix: 4 c. oats + 2 c. cracked wheat+ 2 c. wheat flour

Basic White Sauce

White Sauce:
2 T. olive oil
2 T. wheat flour
1 t. chicken boullion
1/4 t. salt
1/4 t. minced garlic (optional)
*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.

*Non dairy version:
Replace milk with 1 c, water blended with 1/4 c. cooked rice or white beans

Mayo Replacements

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 Green Bean Casserole

Large Casserole Ingredients:
3 c. whole grain pasta (12 oz)
3 cans tuna
3 cans green beans (5 c)
white sauce
½ c. sour cream or cottage cheese
½ c. mayo or avacado sauce
1 c. mozzerella cheese
Small Casserole Ingredients:
2 c. whole grain pasta (8 oz)
2 cans tuna
2 cans green beans
½ c. Milk
1 can cream of mushroom or 1/3 c. mayo
2/3 c. mozzerella cheese
1/2t. Salt
1/2t. Chicken bouillon
1/4t. Pepper

Directions: 
1. Cook & drain pasta.
2. Stir in remaining ingredients.
3. Top with the cheese heat through.
4. Serve with fresh carrots

Avacado Sauce:
1 avacado, mashed
¼ t. garlic salt
¼ t. pepper

White Sauce:
¼ c. olive oil
¼ c. wheat flour
2 t. chicken boullion
½ t. salt
2 c. milk (or ½ c. powdered milk + 1 ½ c. water)

Favorite Chocolate Chip Cookies

  

Favorite Chocolate Chip Cookies:

These are practically perfect!

(2 dozen)

Beat Wet Ingredients:

½ c. slightly melted or really soft salted butter (1 stick)

¼ c. brown sugar 

½ c. white sugar 

1 egg

1 t. vanilla

Stir in Dry Ingredients:

1  ¾  c. white flour (or 1 c. wheat flour + 1 c. quick oats)

½ t. salt

½ t. baking soda

1 c. chocolate chips (I prefer semi sweet)

Directions:

1. Preheat oven to 350*  

2. Soften butter (15 seconds in microwave)

3. Beat wet ingredients

4. Stir in dry ingredients well (may refrigerate if butter was melted)

5. Place on non-greased or waxed cookie sheet

6. Bake for 10-12 minutes. (Don't over-bake) Or 8 large cookies for 15 min

7. Cool on cookie sheet for a few minutes.

WHOLE WHEAT-Low Fat-Chocolate Chip Cookies:

Beat Wet Ingredients:

¼ c. canola oil (or coconut oil)

¼ c.  applesauce (or mashed avocado or banana)

¼ c. brown sugar 

½ c. white sugar (or potato flakes- healthier-snack, not dessert)

1 egg
1 t. vanilla

Stir in Dry Ingredients:

1 c. wheat flour

1 ½ c. quick oats or oat flour (or 3/4 c. wheat flour)

¾ t. salt

½ t. soda

*¾ c. chocolate chips (I prefer semi-sweet) or raisins

DIRECTIONS:

1. Preheat oven to 350*

2. Mix all ingredients well

3. Place on greased or waxed cookie sheet (oil your hands)

(Makes 24 cookies)

4. Bake for 10 minutes. 

5. Cool on cookies sheet for a few minutes.

  

HONEY-WHEAT Chocolate Chip Cookies:

Beat Wet Ingredients:

½ c. honey 

1 egg
½ t. vanilla

Stir in Dry Ingredients:
1 c. wheat flour

2 c. quick oats
½ t. salt (slightly less)
½ t. baking powder
½ t. soda
¾ c. chocolate chips

Low Fat Chicken Broccoli Casserole or Soup

(Serves 8)
White Sauce Ingredients:                                        

½ t. minced garlic or ¼ c. chopped onion

¼ c. wheat flour
2 t. chicken boullion
½ t. salt

2 c. skim milk

Casserole Ingredients:

½ c. sour cream

½ c. greek yogurt + 1 T. dijon mustard (or mayo)

3 c. cooked & salted chicken (1.5 lbs or 2 large breasts) 

*6 c. cooked rice (or 6 c. potatoes- 5 lbs)

6-8 c. broccoli, chopped (1 frozen bag)           
(or 3 cans green beans)
1 c. shredded cheese 

Directions:

*1. Boil and salt rice or potatoes
2. Boil quartered chickenbreasts for 20-30 minutes (or pressure cook for 10-15 min) and boil broccoli in some water in a pot for 10 min. 
(or microwave frozen bag 3-5 min)

3. Whisk white sauce in a large sauce pan on medium heat.

4. Layer rice, chicken, broccoli, and sauce in a casserole dish.

5. Top with cheese and Bake at 375* for 15-20 min

*note- boil or pressure cook 2 c. rice with 4 c. water and 1½-2 t. salt (1½ if  mayo)
(brown rice- pressure cook for 22 min)

*To turn into soup, add 6 c. water and 2 T. chicken bouillon

SIMPLE SMALL VERSION:

(Serves 6)

3 c. cooked rice

1-2 cans chicken

1 can cream of chicken 

1/3 c. mayo

1bag frozen broccoli

-Layer, Top with cheese

-Bake 375* for 15 min

BBQ Sauce

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

Mix & heat through. Serve over pork.

Peanut Butter Balls

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

Chocolate-Peanut Butter Milk Shake or Ice Cream

BANANA PEANUT BUTTER MILKSHAKE

Ingredients:

1 Serving                               3 Servings

⅔-1  c. milk                2-3 c. milk

1 frozen banana                 3 frozen bananas

2.5 T. peanut butter                ½ c. peanut butter

1 c. ice (8 cubes)                    3 c. ice (24 cubes)   

1 t. sugar (2t if using cocoa)     1 T. sugar  (2T if using cocoa)

½ t. Cocoa (optional)     ½ T. cocoa (optional)

¼t. vanilla   ¾ t. vanilla

DIRECTIONS:

1. Pulse and blend all ingredients until smooth.

(Serves 8 full sevings of protein, 16 half servings)

CHOCOLATE ICE CREAM: (a delicious, thicker variation!)
1 c. skim milk
1/2 c. powdered milk
1 1/2 T. cocoa powder
1/4 c. sugar
1/8 t. salt
1/2 c. peanut butter
4 c. ice, divided

DIRECTIONS:
1. Blend all ingredients except ice
2. Add 2 c. of ice and blend.
3. Add 2 more cups of ice and blend.
(Serves 8 full servings of protein, 16 half servings)

No Bake Cookies

Peanut Butter Version:

Ingredients:
2 T. butter
3/4 c. sugar

6 T. cocoa

3/4 c. milk
3/4 c. peanut butter 

1 t. vanilla

3 c. quick oats

Directions:

1. Boil butter, sugar, cocoa, and milk for 1 min on medium heat.

2. Take off heat and stir in remaining ingredients

3. Form 24 balls & cool on cookie sheet in fridge for a couple hours

Mashed Potatoes & HPC

Mashed Potato INGREDIENTS

Serves 8:                   Serves 12:
8 c. potatoes             12 cups diced potatoes (5 lbs)

1 1/2 T. canola oil     2 T. canola oil

1/3 c. skim  milk        1/2 c. skim milk

1/3 t. onion powder     1/2 t. onion powder
1/6 t. pepper                1/4 t. pepper
1/2 t. chicken boullion    3/4 t. chicken boullion

Potato Directions:

1. Wash, Chop, and Boil potatoes in a pot of water until soft (15 min)

(Or wash, fork, and cook in microwave for 10 min)

2. Drain water 

3. Place all ingredients in a large bowl and beat until well mixed.

4. Serve as a side to fish sticks, along with carrots and green beans

 or on top of ground turkey (shepherd’s pie) or hot dogs (HPC)
*Another favorite combo: ½ c. water + ¼ c. sour cream + ¼ c. milk

HPC (Hotdog Potato Cheese Casserole)
This is my kids all time favorite dinner.
We use left over mashed potatoes to make it quick.
(Serves 8-12)
Ingredients:
Serves 8:                       Serves 12:
8 turkey hot dogs          12 turkey hot dogs
Mashed Potatoes
2 c. shredded cheese      3 c. shredded cheese

Directions:
1. Slice hot dogs in half in both directions.
2. Place in the bottom of a 9x13 casserole pan
(use an extra large pan or 1 1/2 pans if serving 12)
3. Put in oven while oven preheats to 350* (10 min)
4. Prepare mashed potatoes (or reheat left-overs) and place on top of hot dogs
5. Top with cheese and return to the oven for 10 more minutes to melt cheese

Taco Salad or Spaghetti Squash Casserole

Serves 8

SALAD  INGREDIENTS:

1 Head Romain, chopped (8 cups) OR 1 Spagetti Squash OR 6c. diced PUMPKIN

2 c. cooked lentils, black beans, or chicken
1 1/2 c. chicken (1 large breast) or turkey burger (3/4 lb)

2 T. taco seasoning + 1/2 t. salt
(or 2 t. chili powder + 2 t. cumin + 1 t. garlic salt)

1 can olives (chopped)- optional

1 can of corn (drained)

1 1/2 c. Crushed Tortilla Chips or Rice (Cooked & Salted)

2 c. Mozzarella Cheese

DRESSING= 2 c. SALSA:

2 c. tomatoes, diced

½ c. green pepper + ¼ t. dried red pepper (or 1 can green chilis)

¼ c. onion

1 ½ T. vinegar

1 t. salt

1 t. sugar

1 t. parsley

¼ t. garlic powder (or 1 clove garlic)

DIRECTIONS:

1. Boil 2/3 c. lentils in 1 1/3c. water  for 20 min

2. Fry chicken or turkey burger in oil and seasonings in a large saucepan.
3. Combine the beans and meat.

4. For Romain Salad:
    Chop Romain
    Toss with meat/beans, corn, crushed chips, salsa, and cheese
5.  For Spagetti Squash Casserole:
    Cut spaghetti squash and scoop out the seeds.

    Microwave for 10 minutes, then scrape out the insides (or used 6 c. baked+diced pumpkin)
    Stir in with the meat.

    Stir in corn and salsa

    Top with cheese and put on lid to melt

    Serve with chips on the side for dipping

Cabbage Chicken Salad

SALAD INGREDIENTS:

12 c. shredded cabbage or coleslaw

1 1/2 c. chicken, cooked & shredded (1 can)

2 green onions (1/4 c.)

¼ c. slivered almonds

2 T. sunflower seeds

1 pkg. ramen noodles (chicken flavor)

DRESSING INGREDIENTS:

¼ c. olive oil

2T. apple cider vinegar

¼ c. honey

1T. soy sauce

1 ramen packet (chicken flavor)

DIRECTIONS:

1. Shred Cabbage (Coleslaw) & place in a large bowl.

2. Cook and cut chicken into small pieces.

3. Chop 2 green onions into small pieces.

(or chop a ¼ c. of a white onion into very small pieces)

4. Break the uncooked ramen noodles into small pieces.

5. Toss all salad ingredients with tongs until well mixed.

6. Whisk the dressing ingredients in a small bowl & stir into salad.
* Can serve with a side dish of rice. (1 c. cooked in 3 c. water + 1/2 t. salt)

Crockpot Vanilla Yogurt

4 Quarts of Yogurt

Ingredients:

1 gallon skim milk
½ c. plain yogurt

Directions:
1. Heat up 1 gallon of milk to 180*
(Large pot on the stove on medium heat, stirring constantly or crockpot on high for 2 hours)
2. Take pot off heat (and take lid off) and cool down to 110*
(you can put in a sink of cold water to speed up the cool down)
3. Whisk in 1/2 c. plain yogurt
*or 2T. per quart jar- whisked in a bowl individually to ensure even distribution
(I often freeze plain yogurt in ice cube trays- each cube is 2T)
4. Sterilize quart jars & lids with hot water.
5. Pour milk/yogurt mixture into clean quart jars and screw lids on tight.
6. Place in a cooler with 110* water for 8 hours, or until thickened. (too long will be sour)
7. Refrigerate for 8 hours before serving.
8. To make vanilla yogurt, add 2-4T. sugar and 1/2 t. vanilla to each jar right before serving.

No Fat Box Brownies

9x9 Brownies

One Brownie Mix Package

1/2 c. water

2 egg whites

Bake 35 min at 350*

Cabbage Pasta Soup

Ingredients:
12 c. water
8 c. shredded cabbage
2 c. pasta (1/2 lb)
1 onion
1 c. cooked turkey burger
2T. beef broth
1/2 t. salt
1/4 t. pepper
1/4 t. garlic powder

Directions:
1. Cook all ingredients for 10 minutes, or until pasta is soft

Cabbage Fruit Salad

                                     

SALAD Ingredients:                                                       

10 c. shredded cabbage/coleslaw                                           

2 sliced bananas                                                                      

1 c. diced apples or pineapple                                                          

1 c. halved grapes or ½ c. raisins                                        

2/3 c. sliced almonds or sunflower seeds                               

                                                                                   

DRESSING Ingredients:                                     

½ c. olive oil

¼ c. honey

3 T. apple cider vinegar

1 ½ t. brown mustard

¼ c. diced onion

dash of salt

1 t. poppy seeds

Directions:

1. Cut up fruit and cabbage and toss in a large salad bowl.

2. Whisk or blend dressing ingredients.

3. Evenly pour over salad.

Simple cabbage salad:
Cabbage
Sliced Bananas and/or Apples
Miracle Whip Dressing=3 T. miracle whip + 3 T. milk + 3T. sugar

Healthy Ranch Dressing

INGREDIENTS:

Ranch Dressing Ingredients:

1 c. sour cream  (or 2/3 c. greek yogurt +1/3 c. canola oil)

1/2 c. skim milk      
1 t. dijon mustard
2-4T. cheese
1/4 t. salt

1 ranch packet or

      1 t. dry parsley

      1/2 t. salt

      1/2 t. onion powder

      1/4 t. garlic powder

DIRECTIONS:

1. Whisk, blend, or shake all ingredients until well mixed.

2. Refrigerate a couple of hours.
*The dijon mustard, cheese, and extra salt are to make the sour cream like mayo,
so you can replace the sour cream with mayo if desired and omit those three ingredients.

Granola

A very delicious and healthy granola recipe that has no oil is on food network:
low calorie granola

LOW CALORIE GRANOLA: (food network)

Ingredients: (Serves 16)

8 c. oats

2 t. cinnamon (optional)

2 c. nuts

1 t. salt (only us 3/4 t. salt if you don't add any nuts)

1 1/2 c. brown sugar

1/2 c. water

4 t. pure vanilla

Directions:

1. Stir oats, cinnamon, nuts, and salt in a large bowl

2. Microwave brown sugar & water for a couple of minutes

3. Stir in vanilla, then add wet ingredients into the dry ingredients.

4. Bake on 2 cookie sheets, lined with parchment paper, at 275* for 45 min.

(Rotate oven racks half way through baking time)

5. Cool completely, then store in an airtight container.

(1 serving= 1c -2T. cooked granola)

TRADITIONAL GRANOLA
DRY INGREDIENTS:

Double        Single                                                         

12 c            6 c. oats                                                     

1 t.              ½ t. salt                                                    

1 c.              ½ c. dry milk                                              

1 1/3 c.        2/3 c. coconut                                             

1 c.              ½ c. sunflower seeds                                   

1c.               ½ c. chopped nuts                                      

½ c.             ¼ c. wheat flour                                            

1 T              ½ T. cinnamon (or 1 t. if you like less)

1 1/3 c         2/3 c. raisins (after cooked)

WET INGREDIENTS:

2/3 c            1/3 c. canola oil (or melted butter)

1 1/3 c         2/3 c. honey

2 t.              1 t. vanilla      

DIRECTIONS:

1. Preheat oven to 375*

2. Stir dry ingredients in a very large bowl.
(can chop nuts in blender for a few seconds if needed)

3. Place wet ingredients in a small bowl.

4. Heat wet ingredients in the microwave for 1 minute, then whisk well. 

5. Stir wet ingredients into dry ingredients and distribute it evenly.

6. Put into 2 brownie pans and bake for 15 minutes, stirring after 7 minutes.

Or 2 cookie sheets for double batch (DO NOT OVERCOOK)

7. Take out of the oven and sprinkle 1/3 c. raisins in each pan.
(2/3 c. for each cookie sheet)

8. Serve with yogurt or milk (1/2 c. granola + 1/3 c. yogurt per serving)

(I flavor a quart of plain yogurt with 3 T. sugar and 1 t. vanilla first)
*The single batch makes 12 c. granola, serving 12 people twice (with 1/2c. serving each)
*The double batch makes 24 c. granola, serving 12 people 4 times or 8 people 6 times
(In our house, everyone eats a 1 1/2 servings,
which is 3/4c. granola + 1/2c. greek yogurt (or 1 c. milk),
 so the double batch serves 8 of us 4 times))

SIMPLE GRANOLA 

Ingredients:

Small Batch                  Large Batch

7 ¾ c. oats                   11 c. oats

¾ t. salt                        1 t. salt

¾ c. wheat flour            1 c. wheat flour

2 t. cinnamon                1 T. cinnamon

½ c. canola oil              2/3 c. canola oil

1 c. honey                    1 1/3 c. honey

1 ½ t. vanilla                 2 t. vanilla

Directions:

1. Pre-heat the oven to 375*

2. Stir dry ingredients in a very large bowl.

3. Melt wet ingredients in a microwave measuring bowl or on the stove.

4. Stir into dry ingredients.

5. Pour smaller batch onto 2 brownie pans, or larger batch onto 2 cookie sheets.

6. Bake for 15 minutes, switching pans halfway if using cookie sheets.

7. Slice bananas and place in bowls (½ banana per person)  

8. Flavor 6 c. plain yogurt with 6 T. sugar and ¾ t. vanilla

(or 4 c. plain yogurt + ¼ c. sugar + ½ t. vanilla for a family of 6)

9. Pour 2/3 c. flavored yogurt on top of the bananas in each bowl.

10. Sprinkle 2/3 c. cooked granola on top of the yogurt in each bowl.

*The small batch makes about 12 cups total, which serves 8 people twice with 2/3 c. per serving.

*The large batch makes about 16 cups total, which serves 6 people four times with 2/3 c. per serving.

Large Batch Simple Granola
18c rolled oats
5c white wheat flour
2c powdered mik
3T. Cinnamon
4t. Salt
2 1/2c brown sugar
2c canola oil
2c water
 250* 45 min 4 cookie sheets
 Crunch, stir it up, rotate racks
 30-45 min again... Really brown
 Totally cool down

Green Smoothie

Berry MILK Smoothie:

2 c. milk + 1 T. sugar 

2 c. frozen chard

1 banana

1 c. strawberries

Lots of GREENS Combo:

3 c. water

2-3 c. fruit (pineapple w/ juice, pears, or apples/applesauce are our favorites)

2-3 bananas or 1 avacado (or use milk instead of water to make it creamy)

1 lb frozen spinach (1 bag or 9-10 c. fresh)  (or chard)

 (can use 2 c.zucchini to replace some of the spinach)

Original Combo Ingredients:

2 c. water

2 c. greens (spinach, kale, chard, cabbage)

2 c. fruit (fresh, canned, or frozen)

(bananas, pineapple, pears, applesauce, peaches, mangos, berries, kiwis)

Original Combo Directions:

1. Fill blender with water to the 2 c. line

2. Push greens into the blender until mixture reaches the 4 c. line

3. Add fruit until it reaches the 6 c. line

4. Blend until smooth

Chocolate Milk Green Smoothie:

4c. Chocolate chocolate milk

1 bag frozen spinach

2 bananas

Chocolate Peanut Butter Green Smoothie:

4c. Chocolate chocolate milk

1/2 bag frozen spinach

2 bananas

1/4c. Peanut Butter

1c. Ice