Butter Pecan Icecream

BLENDER VERSION
Ingredients:
3 c. Milk
2 1/2 c. Shredded coconut
2/3 c. Peanut butter
2/3 c. Honey
1T. Vanilla
1/4 t. Salt
2 1/2 c. Milk
Pecans
Directions:
1. Drill holes in a coconut and drain out milk.  Bake at 400° for 15 min. Scoop out the meat, Peel excess shell, and shred.
2. Blend all ingredients except the 2 1/2c. milk and pecans.
3. Freeze in ice cube trays.
4. Right before eating, blend 2 1/2 c. milk with frozen cubes.
5. Serve with pecans or walnuts.

ICE CREAM MACHINE VERSION
Ingredients:
4 c. skim milk
2 c. shredded coconut
1/2 c. peanut butter
1/2 c. honey
1 1/2 T. immitation vanilla
1/6 t. salt (shallow 1/4 t. )
Directions:
1. Blend in blender until smooth
2. Freeze in ice cream machine for 30 min.
3. Top with pcans

Wheat Biscuits & Quiche

(1 1/2 biscuits= 1 serving of grain)

12 Baking Powder Biscuits:    12 Natural Yeast Biscuits:
2 c. wheat flour                       1c. wheat flour
1 T. baking powder                 1 t. baking powder
1 t. salt                                    1 t. baking soda
1 1/2 T. sugar                         1 t. salt + 2 T. sugar
1/4 c. canola oil or greek yogurt   1/4 c. oil
1 c. cold skim milk                 2 c. natural yeast

Directions:
(pre-heat oven)
1. Stir dry ingredients in a large bowl.
2. If using powdered milk, stir in as a dry ingredient
3. Stir oil into flour with back of fork until evenly distributed.
4. Stir in milk until all flour is moistened.
5. Grease or flour a 9x13 pan (if doubling the recipe, use a jelly roll pan)
6. Drop batter onto pan, forming 12 balls total
7. Bake at 450* for 10-12 minutes.

Natural Yeast Biscuits:
1 c. flour
1 t. salt
1 t. baking powder
1 t. baking soda
2 T. sugar
1/4 c. oil


Gravy Ingredients:
2T. oil
2 T. flour
2 c. water
2 beef or chicken bouillon cubes
1/2 t. garlic powder
1/4 t. pepper
1/8 t. onion powder
1 c. turkey or chicken

Quiche with leftover biscuits:
12 biscuits, chopped
1/2 c. powdered milk
1/2 c. water
8 eggs
1 c. sausage or ham
1/2 c. cheese
-Blend milk, water, and eggs
-Stir all ingredients and place in 9x13 casserole pan
-Cover and refrigerate overnight
-Bake at 350 for 30 min. 

(for a soggier version, replace powdered milk and water with 2 c. regular milk)

Ideal Weight Meal Plan

This meal plan keeps our family at our ideal weight.
Here are the basic principles:

-We eat raw fruits and/or veggies at the beginning of every meal/snack (for enzymes)

-We eat yogurt at least every other day (for probiotics)

-We eat whole grains, not processed grains. (don't over-eat.. chew slowly)
(in fact, try not to have the evening grain unless you're really hungry)

-We limit sugar.  Our sweet is usually fruit and we eat treats on special occasions.
-Drink lots of water between meals (notice your thrist)

Here is our weekly JUNE meal plan:

Monday- 

               Breakfast: Milk/Yogurt, Bananas/Raisins, Oats, Almonds

               Lunch: Tomato/Lettuce, Tortillas, Blend Beans, Cheese

               Dinner:  1 lb Cabbage,  Rice,  Chicken

               Snack:  Carrots, Milk, Peanut M&M's

Tuesday- 

               Breakfast: Spinach/Pears/Bananas, Waffles, Boiled Egg

               Lunch: Carrots/Celery/Peas,  Bread, Tunafish

               Dinner: 1 lb. Romain, Corn & Chips ?rice, Lentils, Cheese

               Snack: Fruit (apple), ?cracker, Peanut Butter

Wednesday- 

               Breakfast: Milk/Yogurt, Peaches/Raisins, Oats, Almonds

               Lunch: Carrot/Lettuce, Bread, Turkey Burger or Roast Beef

               Dinner: Romain/Cabbage, Pasta, bbeans/lentils, Cheese

               Snack: Fruit (seasonal), ?cracker or flatbread, Milk

Thursday-  

              Breakfast: Spinach/Pineapple/Bananana, Toast, Egg

              Lunch: Cucumber/Lettuce, Bread, Ham/Turkey, Cheese

              Dinner: 1 lb. Cabbage/Avacado, Rice, Pinto Beans

              Snack: Fruit (apple), ?cracker, Peanut Butter

Friday-

             Breakfast: Yogurt/Milk, Strawber/Raisins, Oats, Almonds

             Lunch: Broccoli or Beets, fresh Bread, Peanut Butter

             Dinner: 1 lb. Cabbage, Fruit, Seeds  (Popcorn soon after)

             Snack: Carrots, (popcorn), Beef Jerky

Saturday-

            Breakfast: Spinach/Applesauce/Bananas, Pancakes, Egg

            Lunch: Carrots, Pizza, Ham, Cheese

            Dinner: Romain/Cabbage, Mashed Potatoes, Fish or Turkey

            Snack: Fruit (banana), ?roll or cookie, Milk or Cottage Cheese

Sunday-

           Breakfast: Raisin, Granola, Milk or Yogurt

           Lunch: Carrot/Lettuce, Bread, Egg

           Dinner: 1 lb Cabbage/Avacado, Rice, Pinto Beans

           Snack: 1/2 Banana, ?cornbread, Milk or Yogurt

Here's is our current grocery list:

Weekly:
Cabbage (4 lbs) ($2.5w, $4s)
Romain (2w, 2.5s lbs)  ($3w, $3s)
Carrots (10 lbs)  ($4.5w, 4s)
Potatoes (5 lbs) ($1.5w,  $1s)
Onions (2 lb) ($1)
Cucumber (3 lb) ($3w, $4s)
Bananas (16) (two1.5lb 8bunch=$3s)
Fruit (5 days= 25 lbs, $2/day 25¢/pers)
?2 avocadoes &2 tomatoes
Eggs (36)  ($5w, 3.6s)
Milk (4 gallons) ($8)
($30 fruits & veggies)
(goal less than $15 misc)

Monthly:
Meat/Dairy:
Turkey Burger, Fish Sticks, Jerky 
Nuts 
Mozzerella Cheese (shred& block)
Yogurt
Cottage Cheese
Butter or Oil
Chips or Corn Tortillas 
Seasonings (cocoa, choc chips, beef boullion)
Fruit/Veggies:
1 Strawberry bag
2 Raisin bags
1 Celery (3 in a bag=2.5s)
1 Broccoli bag ($4s)

Chips and Beans

A. Layered Bean Dip Ingredients:

3 c. cooked beans (pinto)

½ c. water

1 t. salt

cabbage or lettuce, shredded (4c)

tomato, diced

avocado, diced

A. Directions:

1. Blend beans, water, and salt

2. Spread beans into the bottom of a bowl or dish

3. Sprinkle cabbage, tomatoes, and avocados on top

4. Dip with corn chips

B. Avacado Bean Salad Ingredients:

2 avocados, mashed

¼ t. garlic salt

cabbage, shredded (6c)

1 ½ c. cooked beans (pinto or kidney)

¼ t. salt

tomato, diced (optional)

B. Directions:

1. Mash avocado and garlic salt in a small bowl.

2. Place cabbage in a medium-sized salad bowl and stir in avocados.

3. Top with beans, tomatoes, and salt.

4. Dip with corn chips

C. Black Bean and Corn Salsa
3 1/2 c. Black or Pinto beans (2 cans)
1 can Corn (1 1/2 c.)
2 c. Salsa =
(2 c. Tomatoes, 1/2 c. Green pepper, 1/4 c. Onion,
1T. Parsley, 2T. Olive oil, 1 1/2 T. Vinegar, 1 t. Salt, 1/2 t. Pepper)

D. Homemade Corn Chips

(Serves 8 - - 8 chips each)

16 corn tortillas

oil

salt

D. Directions:

1. Preheat oven to 400*

2. Place tortillas on 2 cookie sheets (8 on each sheet)

3. Spray with olive oil

4. Sprinkle with salt (about 1t. salt total)

5. Cut each tortilla into 4 chips

6. Bake for 15-18 min.

Belgium Waffles

(Makes 16)

YEAST WAFFLE Ingredients:

4 c. wheat flour

4 c. water

1 T. yeast

4 eggs- separated

4 T. sugar

2 t. salt

1 t. baking powder

1 t. baking soda

1/2 c. powdered milk

1/2 c. oil (1/4 c.oil+ 1/4 c. applesauce)

Directions:

1. Soak flour, water, and yeast over night in a covered bowl.

2. In the morning, separate the egg yolks and egg whites.

3. Beat the egg yolks and remaining ingredients into the batter.

4. Beat the egg whites in a small bowl until thick peaks form.

5. Stir egg whites into the batter.

6. Pour 2c.of batter onto a heated and greased waffle iron.

7. Freeze/Refrigerate and toast leftovers.

(Makes 16-18)

BAKING POWDER, Low Fat WAFFLE Ingredients:

4 c. wheat flour
3/4 c. powdered milk
2 T. + 2 t. baking powder
4 T. sugar
2 t. salt
4 c. water (or milk if not using powdered milk)
4 eggs
1/4 c. oil
1/4 c. applesauce
1 t. real vanilla
-Top with butter (or add more oil to batter) and fruit sauce


EGG-LESS WHITE BEAN WAFFLES (makes 16)
Ingredients:
4 c. wheat flour
2/3 c. powdered milk
2 T. baking powder
1 T. baking soda
1/4 c. sugar
2 t. salt
1/4 c. water
1 can white beans (1 3/4 c.)
4 c. hot water
1/2 c. oil

Directions:
1. Pre-heat waffle iron
2. Measure and stir dry ingredients in a large plastic bowl.
3. In a small, seperate bowl, blend or mash the white beans with 1/4 c.water
4. Blend all liquid ingredients (including beans) with the dry ingredients.
5. OIL the top and bottom of the waffle iron well each time before you add the batter.
6. Pour 2 c. batter onto iron and spread out.  (This should make 4 batches)
7. Serve with applesauce or jam

Wheat Tortillas

 Wheat Tortillas

Ingredients:

2 c. wheat flour
1 t. salt
1 t. baking powder
1 t. oil
3/4 c. + 2T. water

Directions:

1. Mix ingredients with a fork at first, then use your hands.  

2. Divide into 4 balls, then 8, then finally into 16 balls.
3. Press each ball into a flat tortilla using a tortilla press or a rolling pin.

4. Place each tortilla on a heated skillet and cook until lightly browned on each side.
5. May top with refried beans and/or cheese and salt.

(We like to puree 1/2 c. water + 3 c. beans + 1 t. salt for our refried beans)

Oatmeal Chocolate Chip Bars

Ingredients:

1 c. applesauce

¾ c. brown sugar

2 t. vanilla

4 egg whites

2 c. wheat flour

1 c. oats

5 oz package instant vanilla pudding

1 t. baking soda

1 t. baking powder

1 c. oats

1 c. chocolate chips

Directions:

1. Mix ingredients

2. Spread on waxed paper on cookie sheet

3. Bake at 350* for 15-25 min (depending on how dry you want them)

4. Cut into 12 bars