Saturday, September 29, 2007

Tamarind-Spiced Chickpeas and Greens

Ingredients
(serves 6)
2 tablespoons expeller-pressed safflower oil
1 medium yellow onion, finely chopped
1 teaspoon ground cumin
1 1/2 teaspoons ground coriander
pinch of cayenne
1 (14.5 ounce) can diced tomatoes (abt 4 medium diced fresh tomatoes)
1/3 cup water
1 teaspoon evaporated cane juice sugar
1 teaspoon tamarind concentrate
2 (15 ounce) cans chickpeas, drained (3 cups cooked)
1 (6 ounce) package pre-washed baby spinach (about 6 cups)or substitute with swiss chard
1/4 teaspoon sea salt
pepper, to taste

Directions

Heat oil in large skillet over medium heat. Add onion and sauté until softened and golden brown, about 7 minutes. Add cumin, coriander and cayenne to skillet and stir to coat onion with spices. Cook for one minute then add diced tomatoes, with their juice, water, sugar and tamarind concentrate. Stir to mix well. Add chickpeas and bring mixture to a gentle boil. Reduce heat and simmer over medium-low heat, uncovered, for 10 minutes. Stir in spinach until wilted. Season with salt and pepper to taste.

Braised Kidney Beans & Sweet Potato

Ingredients
(serves 4)
1 medium onion, chopped
4 medium cloves garlic, chopped
1 TBS fresh ginger, chopped
1 medium carrot, sliced thin
1 medium green bell pepper, cut in 1 inch squares
2 cups sweet potatoes, cut in 1 inch cubes ( abt 2 five inch long sweet potatoes)
2 cups crimini mushrooms, sliced medium thick ( abt 7-8 medium mushrooms)
½ tsp cinnamon
1 tsp red chili powder
1 tsp paprika
1 TBS tomato paste ( or 1 finely diced tomato )
2 cups + 1 TBS vegetable broth ( might want to reduce water a bit if one wants thicker consistency)
15 oz can kidney beans, drained ( 2 cups cooked kidney beans)
salt & black pepper to taste

Directions
Prepare first 6 ingredients by chopping and slicing. Heat 1 TBS broth in a medium to large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms and tomatoes. Continue to sauté for another 5 minutes, stirring frequently. Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.

Saturday, September 22, 2007

Radiant Kale and Beet Pasta

Ingredients
(serves 2)
1 onion, diced
2 tsp olive oil
2 cups beets, peeled, and diced
4 cups lacinato kale (also called dinosaur kale), or other kale variety, roughly chopped
1 T. garlic, minced
1.5 T. freshly chopped dill
1 T. freshly chopped thyme
3/4 t. salt
1/2 t. freshly ground black pepper
4 oz dry penne, rigatoni, or farfalle pasta
2 T. nutritional yeast flakes
1/2 cup cooked navy beans

Directions
In a large non-stick skillet, saute the onion in bit or whole of the olive oil for 3 minutes to soften. Add the beets and continue to saute the mixture an additional 7-8 minutes, or until the beets are crisp-tender. Add beans now or after kale is wilted depending upon how cooked beans are. Add the kale and garlic and saute an additional 3 minutes. Add the fresh herbs, salt, and pepper, continue to saute the mixture until the kale starts to wilt, and then remove the skillet from the heat. Meanwhile, in a large pot of salted boiling water, cook the penne pasta until al dente. Remove 1 cup of the pasta cooking liquid and set aside. Drain the penne pasta well and return it to the large pot. Add the reserved cooking liquid, remaining olive oil, and nutritional yeast, and toss well to thoroughly coat the cooked pasta. Add the sauteed vegetable mixture to the pasta, toss well, and watch the pasta turn a vibrant rosy color. Transfer the mixture to a large platter or bowl for service.

Sunday, September 16, 2007

Golden Squash Soup

Ingredients
(serves 6)
1 medium sized butternut squash, peeled and cut into about ½ inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 TBS chopped fresh ginger
1 tsp turmeric
1 tsp curry powder
2 3/4 cups + 1 TBS chicken or vegetable broth
6 oz canned coconut milk
2 TBS chopped fresh cilantro
salt & white pepper to taste

Directions
Peel squash and cut into pieces. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes. Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat (not boil), and add cilantro.

Sunday, September 9, 2007

Pies and Fillings

Norwegian Apple Pie
1 Egg (or 2 egg whites or -egg substitute -equivalent to 1 egg)
2/3 cup Sugar
1 ts Vanilla extract
1 ts Baking powder
1/2 c Flour
1/2 c Chopped walnuts
1 c Dice apples

Beat the egg whites until peaks form.Gradually add in sugar and beat until smooth and fluffy.Add in vanilla, flour and baking powder and beat to mix well until smooth and well blended.Fold in the apple and nuts. Turn into a lightly greased 8-inch pie plate
and bake at 350F for 30 minutes. Pie will puff up as it cooks, then collapse as it cools.

Vegan Pumpkin Custard or Pie Filling

1 15 oz can pumpkin
1 tbsp cinnamon
1/2 tsp ground ginger
1/4 tsp cloves
1/2 tsp salt
1/4 c sugar or Grade B maple syrup
2 tbsp blackstrap molasses
12 oz soy milk, rice milk, or almond milk
1/2 c. firm tofu (not silken)

Mix all ingredients together and pour into a glass dish or pie pan. Bake at 350 for 50 minutes. Cool on the countertop for 30-60 minutes and then refrigerate.
Tips
You can make this with a crust if you wish. To do so, follow the instructions for the crust and pour the pumpkin mixture in. Cook at 425 for 15 minutes and then reduce the heat to 350 for 40-50 minutes. Add extra protein and a nutty flavor with 1/4 c. almond butter or peanut butter. Blackstrap molasses are an excellent source of iron, calcium, and other nutrients. However, if you don't have it on hand then you can increase the sugar or syrup to 1/3 cup.Try adding small amounts (1/4 tsp) of other spices such as cardamom, nutmeg, and allspice.

Low Fat Vegan Carrot Cake

Ingredients
(serves 12)
2 c. spelt flour or whole wheat flour
2 tsp. baking soda
2 tsp. baking powder
2 tsp. cinnamon
1 tsp. salt
2 c. grated carrots
1 c. skim milk, soy milk, or rice milk
1 1/2 c. applesauce
1 c. maple syrup, Grade B
1/2 c. crushed walnuts (optional)

For cream cheese frosting
8 oz. package cream cheese or vegan cream cheese
1/4 c. milk or soy milk (or less if you prefer thicker frosting)
2 tbsp. butter or Earth Balance
3/4 c. powdered sugar
Combine all ingredients in a food processor or blender. Blend until smooth.

Directions for cake

First, mix all dry ingredients together in a mixing bowl: flour, baking soda, baking powder, cinnamon, and salt. Next, grate the carrots. I use a food processor instead of grating them by hand. Once this is done, preheat the oven to 350F. Add the carrots and the rest of the ingredients except for the walnuts to the flour mixture. Mix until "just mixed." Last, mix in the walnuts. Transfer to a greased 13x9x2 pan. Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. Cool on a counter for 30 min and then frost with cream cheese frosting.

Tips
If you want, add 1/2 c. raisins or add a small amount (1/4 c. or so) of crushed pineapple.
If you do not have applesauce on hand, you can use organic canola oil instead. This will greatly increase the amount of fat in the cake, but it will get the job done. If you do not have maple syrup, you can substitute 1 c. honey or 1 1/3 c. sugar.

Thursday, September 6, 2007

Vegan Brownies ( 4 recipes)

Healthy Vegan Brownies
(from http://vegweb.com/index.php?topic=6640.0)
2 cups flour (I use enriched and whole wheat)
1 cup water
1 cup brown sugar
1 cup sugar
1 teaspoon salt
1 teaspoon vanilla extract
3/4 cup baking cocoa
1/2 cup oil - preferably vegetable oil
1/2 teaspoon baking powder
1/2 cup chopped nuts (optional)
1/2 cup vegan chocolate chips (optional)

Boil water and 1/2 cup of the flour over low heat, stirring constantly, until it reaches the consistency of a thin gluey paste. (flour should be added to water before the heat is turned on.Then slowly heat the mixture while stirring. This prevents the lumps.). Remove from heat and let cool completely.Mix vegan sugar, salt, vanilla, cocoa and oil. Then add the rest flour-water mixture. Mix well. Add the remaining 1 1/2 cups of flour, baking powder and the nuts or chocolate chips, if you choose to add those. Spread mixture into a greased 11 x 7 pan. Bake at 350 for 25 minutes, or until a knife can be inserted and come out clean. I thought of maybe putting some chocolate frosting on them, but they were perfect without it. Enjoy.
Tip: Use 150% of recipe for 13 X 9 pan and half for 9 X 9 pan.
Try with whole wheat flour. Try cooling in fridge before serving. When warm they might taste floury. Chocolate frosting can be added on top if needed. ( instead of frosting Liquid chocolate with sprinkle of walnuts can be used)

More Healthier Vegan Brownies
2 cups spelt/kamut flour (or use whole wheat)
1 cup water
1 cup honey/maple syrup
1 teaspoon salt
1 teaspoon vanilla extract
3/4 cup baking cocoa/carob
1/2 cup oil
1/2 teaspoon baking powder
1/2 cup chopped nuts (optional)
1/2 cup chocolate/carob chips (optional)

Shake the water and ½ cup of the flour in a sealed container or a jar to blend the flour and water well and avoid lumps.
Thicken the flour/water mix over low heat, stirring constantly, until it reaches the consistency of a thin gluey paste. Remove from heat and let cool.
Mix honey, salt, vanilla, cocoa/carob and oil. Then add the rest of the flour-water mixture. Mix well.Add the remaining 1 1/2 cups of flour, baking powder and the nuts or chocolate chips, if you choose to add those.Spread mixture into a greased 11 x 7 pan. Bake at 350 for 25 minutes, or until a knife can be inserted and come out clean.

Tip: They taste better next day :)

Ultra-Fudgy Fudge Brownies
(serves 12) - from Joanne's vegan vittles
3/4 cup (1/2 of a 10.5-ounce package) lite silken tofu (firm), crumbled
1/2 cup water
1/2 cup pure maple syrup
1/2 cup unsweetened, roasted carob powder or unsweetened cocoa powder
2 Tablespoons canola oil
1 Tablespoon vanilla extract

1 1/4 cups whole wheat pastry flour
1 cup unbleached cane sugar
1/4 teaspoon non-aluminum baking powder
1/4 teaspoon ground cinnamon (optional)
1/4 teaspoon salt
1/2 to 1 cup chopped walnuts (depending on how nutty you like your brownies)

Preheat the oven to 350 degrees Farenheit. Mist an 8-inch x 8-inch x 2-inch glass baking pan with non-stick cooking spray and set it aside. Place the tofu, water, maple syrup, carob or cocoa powder, oil, and vanilla extract in a blender, and process until completely smooth. Place the remaining ingredients, except the walnuts in a medium mixing bowl, and stir them together until they are well combined.Pour the blended mixture (from step #2) into the dry ingredients in the mixing bowl, and stir them until they are well combined. Fold in the walnuts. Pour the batter into the prepared baking pan. Bake on the center rack of the oven for 40 minutes, or until a cake tester inserted in the center comes out clean. Cool the brownies in the pan. Cut and serve.

Sinful Vegan Fudge Brownies
8 oz. unsweetened baker's chocolate
1 1/2 c. maple syrup, grade B
1 c. applesauce
1 1/2 c. soy milk or skim milk
1 tbsp. vanilla
2 c. firm tofu (not silken)
1 1/2 c. whole wheat flour or spelt flour
1 tsp. salt
2 1/2 c. walnuts or pecans

Begin by blending applesauce, tofu, soy milk or skim milk, maple syrup, and vanilla until it is completely smooth. Heat applesauce mixture with chocolate on low to medium heat. Stir frequently to keep chocolate from burning. When chocolate is entirely melted, preheat the oven to 375. Add flour and salt and stir or whisk until "just mixed." Last, stir in pecans.Pour batter into a greased 13x9x2 pan. Bake at 375F for 35-40 minutes until a toothpick stuck into the middle of the brownies comes out clean.

Tips
If you want to give your brownies an orange flavor, add 2 tbsp. orange zest or 1/4 c. cointreau. You can also add 2 tbsp. lime zest for a lime flavor, 1/4 c. amaretto for a cherry flavor, or 1/4 c. rum for a rum truffle flavor. Perhaps my favorite flavor is a cinnamon flavor, achieved by adding 1/4 c. (or more) cinnamon.
If you are vegan and you cannot find vegan baker's chocolate, use about 16 oz. vegan chocolate chips and decrease the amount of maple syrup by about 1/2 c.

Low Sugar Tofu Brownies
Ingredients:
1 1/3 cup whole-wheat flower
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 unsweetened applesauce
1 tsp canola oil
3 tbp brown sugar
1 (8 ounces) package silken low-fat tofy
1 tsp vanilla extract
1/3 cup cocoa powder
Preparation
Preheat oven to 350F. Grease a 9x9 glass oven dish. In a medium bowl, mix all dry ingredients.
In food processor or blender, blend all dry ingredients. Add wet mixture to dry mixture, all at once. Scrape misture into prepared pan, sprinkle with nut. Bake for approximately 20-25 minutes. Let cool for 15 minutes.

Caramelized Oranges

Ingredients
(serves 6)
6 navel oranges
1 cup water
4 tablespoons granulated sugar
Vanilla bean, split

Directions
Strip the orange by peeling the skins from the oranges with a vegetable peeler.Cut peel into thin strips and place in a saucepan with the water, sugar and split vanilla bean. Bring to a boil, then reduce flame to low and simmer slowly for about an hour until the peel is caramelized. Watch carefully and add a few extra drops of water if necessary.

Meanwhile, using a paring knife, remove the skin, pith, and outer membrane from the citrus fruit. Carefully cut each segment away from white membranes so you are left with only the flesh of the oranges, collecting any juice in a bowl. Arrange the segments in a serving dish with the reserved juice, and cover with the caramelized peel. Cool before serving

Banana Mousse

Ingredients
(serves 4)
2 tablespoons low fat (1%) milk
4 tsp sugar
1 tsp vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 1/4-inch banana slices

Directions
Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.Pour mixture into a small bowl; fold in yogurt. Chill.Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving..

Wednesday, September 5, 2007

Chili Recipes

Black Bean/Butternut Squash Chili
1 small butternut squash, peeled and cubed
2-3 cups black beans (cooked or canned) (sorry, I dont' measure)
1 onion, chopped
spices - chili powder, cumin, etc (orig. recipe mentioned cocoa powder!)
garlic, lots
tomatoes, fresh or canned
1 lime, zest and juice
cilantro
chipotle peppers (canned, with adobo sauce)

Sautee onion in small amount of oil until limp. Add chopped garlic and spices and let that cook for a few minutes. Add the grated zest of lime and squash cubes, cook for about 10 minutes.
Add beans, tomatoes, water if it needs it, and as many chipotle peppers as you can stand (they're hot) and some of that yummy sauce. Cook until the squash is tender, at least a half hour, but it won't hurt it to go longer. Serve with cilantro and lime juice.

Cincinnati Empress Chili
2 tsp olive oil
2 medium onions, chopped finely
4 cloves garlic, minced
3 C vegetable stock
2 Tbs apple cider vinegar
1 large bay leaf, crushed
5 whole allspice berries
2 tsp salt or herbal substitute
3 Tbs chili powder
1 tsp carob powder (or cocoa)
2 C low sodium tomato sauce
1/2 tsp cayenne pepper, or to taste
1 tsp cumin
1 tsp cinnamon
2 C cooked pinto beans
2 C tofu, frozen, thawed, and crumbled

In large heavy pot, over medium-high heat, heat oil and saute onions for 8 to 10 minutes.
Add remaining ingredients.Bring to a boil, then lower heat and simmer for 1 1/2 hours.

Kidney Bean/Pinto bean and Plantain Chili/Sweet Potato
2 lbs. Pinto Beans or kidney beans, dry
5-6 Plantains, ripe ( or use 2 lbs sweet potato)
1 - 28-oz. can Crushed Tomatoes
2 Onions, medium size
5-6 Garlic, cloves
1-2 Chipotle Peppers
1/4 cup Molasses, mild, unsulphured
2 tbsp. Chili Powder
2 tbsp. Cumin, ground
2 tbsp. Paprika
1 tsp. Cinnamon, ground

Place the onions, the garlic and the chipotle peppers (if you like your chili less spicy, use fewer chipotle peppers) in the container of a high speed blender, cover and run at "high" until the veggies are turned into a puree. Empty the contents into a microwaveable dish or pot and precook for about 5 minutes. Add to the slow cooker and mix.Open the can of tomatoes, and preheat in the pot or dish until it just begins to boil. Add to the slow cooker. Add all the other ingredients except the plantains, and mix well. About 2 hours before you are ready to serve the chili, peel the plantains and cut into small pieces (3/8 inch or 1 cm.). We slice the peeled plantains lengthwise into quarters, and then slice them across. Add the plantain pieces to the slow cooker and mix well. Cover. Turn the heat down to "low" and allow to simmer for about 2 hours.

Thick and Hearty Pinto Bean Chili
3 large dried New Mexico chiles (see note above)
1 1/2 cups water
1 medium onion, chopped
4 cloves garlic, minced
1 bell pepper, chopped
1 15-ounce can diced tomatoes
1 8-ounce can tomato sauce (no salt added)
3 cups cooked pinto beans (or 3 cans, rinsed and drained)
1 teaspoon cumin
1 teaspoon oregano
1/4 teaspoon freshly ground black pepper
1 teaspoon smoked Spanish paprika
2 teaspoons cocoa powder
1 teaspoon salt (or to taste)
1 teaspoon sugar (optional)
cayenne or other red pepper, to taste

Remove and discard the stems from the chiles. Place them in a small saucepan and pour the water over them. Bring to a boil and simmer for 15 minutes. Allow to cool. Put the chiles and the water into a blender and puree until well-blended. Pour into a strainer, pressing lightly on the pulp to get out all the flavor. Throw the pulp away and reserve the liquid. In a large non-stick pot, sauté the onion in a little water (1 tablespoon to start) until it's beginning to brown. Add the garlic, bell pepper, and a little more water and sauté for 3 more minutes. Add the reserved chile sauce, tomatoes, tomato sauce, beans, cumin, oregano, black pepper, and paprika and bring to a simmer.In a small bowl, mix the cocoa powder with 1/4 cup hot water until it is well blended. Add it to the chili. Taste for seasonings and add salt and red pepper to taste. If it seems bitter add sugar. Cook on low for at least 30 minutes to allow flavors to blend.

Makes 4-6 servings.

Sunday, September 2, 2007

Chocolate Banana Walnut Flourless Cake

Clafoutis au Chocolat aux Bananes et aux Noix

Ingredients
(Serves 4-6)
1 cup Low-fat Milk
2-3 Egg Substitutes
7 oz. Semi-Sweet Baking Chocolate
2 Bananas
2 tbsp. Walnuts
Powdered Sugar to decorate
Vegetable Spray and Granulated Sugar to line baking dish

Directions
Preheat oven to 350°F
Chop chocolate into small pieces and put in a bowl.
Heat up milk (don't let it boil!) and pour over chocolate pieces. Stir until chocolate melts and the batter is smooth.
Once batter is cool, add egg substitute, and whisk well.Spray a baking dish (or a flan dish) with vegetable spray and lightly coat with granulated sugar.
Cut bananas into thick slices. Line the bottom of baking dish with bananas. Then sprinkle walnuts on top of bananas. Pour chocolate batter into dish, over bananas and nuts, and bake for 15-25 minutes, depending on how firm you want it.
Take out of oven and sprinkle top with powdered sugar. Serve Warm.
Voilà!

Tip:

You can prepare this dessert ahead of time. I always do! Bake additional 5 minutes right before serving to warm back up!

Sweet potato as dessert

Apple Glazed Sweet Potatoes

(Makes 4 servings at 1/2 cup per serving)
2 1/2 cups unsweetened 100% apple juice
1/2 teaspoon cinnamon
1/4 teaspoon salt
2 sweet potatoes, peeled and thinly sliced

Combine apple juice, cinnamon and salt in a large skillet. Add sliced sweet potatoes and bring to a boil over high heat. Reduce heat slightly and simmer potatoes. Stir occasionally for 20 – 25 minutes or until potatoes are tender and juice has been reduced to a glaze.Serve warm.

Sweet Potato Brûlée

(Serves 4)
4 large sweet potatoes, peeled, cut lengthwise into 8 pieces each
2 tablespoons maple syrup
1/4 teaspoon vanilla extract
1/4 teaspoon cinnamon
2 tablespoons ginger
2 tablespoons brown sugar

Preheat your oven’s broiler. Wrap in the sweet potato halves in aluminum foil, and broil for 30 minutes, or until soft. Place cooked sweet potatoes in a food processor. Blend until smooth, about 1 minute. (If you don’t have a food processor, place the sweet potatoes in a medium bowl and beat until smooth with a potato masher or wooden spoon.) Add to the whipped sweet potatoes, the maple syrup, vanilla, cinnamon and ginger. Beat until well combined, about 30 seconds. Divide the sweet potato mixture into 6 individual custard dishes or bowls that can be used in the oven. Coat the surface with the brown sugar. Place custard dishes on a baking sheet and set under the broiler until the brown sugar melts and bubbles, about 5 minutes. Watch carefully and remove before sugar begins to burn. Let cool for a couple of minutes; serve warm.

Sweet Potato Custard

(makes 6 - 1/2 cup servings)
1 cup mashed, cooked sweet potato
1/2 cup mashed banana (about 2 small ones)
1 cup evaporated skim milk
2 tablespoons packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 teaspoon salt
Non-stick cooking spray, as needed
1/4 cup raisins
1 tablespoon sugar
1 teaspoon ground cinnamon


In a medium bowl, stir together sweet potato and banana. Add milk, blending well.Add brown sugar, egg yolks and salt, mixing thoroughly.Spray a 1-quart casserole with non-stick spray. Transfer sweet potato mixture to a casserole dish. Combine raisins, sugar and cinnamon. Sprinkle over top of sweet potato mixture. Bake in a pre-heated 325-degree oven for 40 to 54 minutes or until a knife inserted near the center comes out clean.

Candied yams


(1/4 cup = 1 serving)
3 medium yams
1/4 cup packed brown sugar
1 teaspoon flour, sifted
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon orange peel
1 teaspoon soft tub margarine
1/2 cup orange juice

Cut yams into 1/4-inch slices and boil until tender but firm (about 20 minutes). When cool enough to handle, peel and slice into 1/4 inch slices.Combine sugar, flour, salt, cinnamon, nutmeg and grated orange peel.Place half of the sliced yams in a medium-sized casserole dish. Sprinkle with spiced sugar mixture.Dot with half the amount of margarine.Add a second layer of yams, using the rest of the ingredients in the same order as above.Add orange juice. Bake uncovered in oven preheated to 350 Fahrenheit for 20 minutes

Egg White Recipes

Fluffy plain Omelete
Whisk 3/4 cup egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat

Regular Omelete
Saute some spinach, mushrooms, peppers, asparagus or other vegetables before cooking egg whites and set aside. Pour in 1 cup Egg Whites.As Egg begins to cook, lift sides
to allow Egg Whites to set.While top of omelet is still moist, place spinach and mushrooms on top.
Sprinkle cheese on top, fold omelet and finish cooking.
Be sure not to over cook.

Egg nog
6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending

Flaxmeal Cereal

Warm Flax Cereal
(serves 1)

Ingredients:
5 T. flax meal or 4 T. whole flax seeds
warm water
honey
cinnamon
pinch of sea salt

Directions:
Blend whole flax seeds in a coffee grinder until it reaches a fine texture.
Pour into a bowl and stir in cinnamon and sea salt. Add enough warm water until it reaches a creamy texture. Stir in honey. Eat right away because the cereal will thicken quickly. Drink a glass of water because the cereal is high in fiber.

Easy Flax Breakfast Pudding


Ingredients:
1/4 cup flax seed meal
1/4 cup water
1 egg
Sugar substitute to taste
Mixins as desired (see below)

Directions:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.

Possible Additions:
Fresh or frozen berries or other fruit
Unsweetened coconut
Peanut butter or other nut butters
Sugar-free maple or other syrup
Sugar-free jam or preserves
Chopped nuts