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.