Quick Honey-oat Bread Recipe

By Eating Well

This honey-oat bread has a pleasant flavor and divinely moist, tender crumb. It requires minimal mixing and cleanup, calls for ingredients usually stocked in the pantry, and is tasty yet healthful.

Ingredients:
2 tablespoons plus 1 cup old-fashioned rolled oats or quick-cooking (not instant) oats, divided
1 1/3 cups whole-wheat flour or white whole-wheat flour (see Tip)
1 cup all-purpose flour
2 1/4 teaspoons baking powder
1/4 teaspoon baking soda
1 1/4 teaspoons salt
8 ounces (scant 1 cup) nonfat or low-fat plain yogurt
1 large egg
1/4 cup canola oil
1/4 cup clover honey or other mild honey
3/4 cup nonfat or low-fat milk

Instructions:

  1. Position rack in middle of oven; preheat to 375 degrees. Generously coat a 9-by-5-inch (or similar size) loaf pan with cooking spray. Sprinkle 1 tablespoon oats in the pan. Tip the pan back and forth to coat the sides and bottom with oats.
  2. Thoroughly stir together whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Using a fork, beat the remaining 1 cup oats, yogurt, egg, oil and honey in a medium bowl until well blended. Stir in milk. Gently stir the yogurt mixture into the flour mixture just until thoroughly incorporated but not overmixed (excess mixing can cause toughening). Immediately scrape the batter into the pan, spreading evenly to the edges. Sprinkle the remaining 1 tablespoon oats over the top.
  3. Bake the loaf until well browned on top and a toothpick inserted in the center comes out clean, 40 to 50 minutes. (It’s normal for the top to crack.) Let stand in the pan on a wire rack for 15 minutes. Run a table knife around and under the loaf to loosen it and turn it out onto the rack. Let cool until barely warm, about 45 minutes.

Yield: 12 slices
Degree of Difficulty: Easy
Technique: Bake
Total Time: 1 3/4 hours (including cooling time)
Prep Time: 15 minutes
To Make Ahead: Store cooled bread, tightly wrapped, for up to 1 day at room temperature. If desired, warm (wrapped in foil) at 375°F before serving.

Tips and Notes:

Tip: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. Two companies that distribute the flour nationally are King Arthur Flour and Bob’s Red Mill.

Nutrition:

Per slice: 193 calories; 6 g fat (1 g saturated fat, 3 g mono unsaturated fat); 18 mg cholesterol; 31 g carbohydrates; 6 g protein; 3 g fiber; 396 mg sodium; 100 mg potassium
Nutrition Bonus: Iron (15% daily value)
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 fat
Special Health Considerations: Low Sat Fat, Low Calorie, Healthy Weight, Heart Healthy, Diabetes Appropriate

Real Cornbread

Eating Well

This traditional cornbread is made without flour, isn’t sweet and has a crumbly texture. You can change the adaptable recipe to suit your cornbread preference. For a variation, substitute 1/2 teaspoon baking soda for the baking powder and use buttermilk instead of milk. If you’re looking for a more muffinlike texture, substitute flour for half the cornmeal.

Ingredients:
3 tablespoons canola oil
2 cups yellow or white cornmeal
1 teaspoon baking powder
1/2 teaspoon salt
1 large egg , beaten
1 1/2 cups nonfat milk or nonfat buttermilk

Instructions

1. Preheat oven to 450°F. Place oil in a 9-inch cast-iron skillet or similar-size glass baking dish and transfer to the preheating oven.

2. Mix cornmeal, baking powder and salt in a medium bowl. Add egg and milk (orbuttermilk); stir until just combined. Remove the pan from the oven and swirl the oil to coat the bottom and a little way up the sides. Very carefully pour the excess hot oil into the cornmeal mixture; stir until just combined. Pour the batter into the hot pan.

3. Bake until the bread is firm in the middle and lightly golden, about 20 minutes. Let cool for 5 minutes before slicing. Serve warm.

Yield: 8 servings
Degree of Difficulty: Easy
Total Time: 30 minutes
Prep Time: 10 minutes
To Make Ahead: The cornbread can be made up to 3 hours in advance. Reheat, wrapped in foil, in a warm oven.

Nutrition:

Per serving:171 Calories; 7 g Fat, (1 g saturated fat, 4 g mono unsaturated fat); 27 mg Cholesterol; 24 g carbohydrates; 5 g protein; 3 g fiber; 228 mg sodium; 85 mg potassium;
Nutrition Bonus:
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 1 1/2 fat
Special Health Considerations: Healthy Weight, Low Sodium, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie.

Whole Wheat Irish Soda Bread Recipe

By Eating Well

Soda breads are hearty Irish staples — wholemeal flour with large flakes of bran and wheat germ, or white flour or a mixture leavened with baking soda and moistened with buttermilk. The acid in the buttermilk reacts with the baking soda, which is an alkali, creating bubbles of carbon dioxide that rise in the bread. Soda breads have the heft of a yeast bread but are made in minutes, and the dough can be shaped into scones or a round loaf, depending on the occasion. Originally it would have been baked in a bastible (pot oven) over the open fire.

Ingredients:

2 cups whole-wheat flour
2 cups all-purpose flour, plus more for dusting
1 teaspoon baking soda
1 teaspoon salt
2 1/4 cups buttermilk

Instructions:

  1. Preheat oven to 450 degrees. Coat a baking sheet with cooking spray and sprinkle with a little flour.
  2. Whisk whole-wheat flour, all-purpose flour, baking soda and salt in a large bowl. Make a well in the center and pour in buttermilk. Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated. The dough should be soft but not too wet and sticky. When it all comes together, in a matter of seconds, turn it out onto a well-floured surface. Clean dough off your hand.
  3. Pat and roll the dough gently with floury hands, just enough to tidy it up and give it a round shape. Flip over and flatten slightly to about 2 inches. Transfer the loaf to the prepared baking sheet. Mark with a deep cross using a serrated knife and prick each of the four quadrants.
  4. Bake the bread for 20 minutes. Reduce oven temperature to 400 degrees and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30 to 35 minutes more. Transfer the loaf to a wire rack and let cool for about 30 minutes.

Yield: 2-pound loaf (12 slices)
Degree of Difficulty: Easy
Techniques: Bake
Total Time: 1 1/2 hours (including cooling time)
Prep Time: 10 minutes

Nutrition:

Per slice: 165 calories; 1 g fat (0 g saturated fat, 0 g mono unsaturated fat); 2 mg cholesterol; 37 g carbohydrates; 8 g protein; 3 g fiber; 347 mg sodium; 179 mg potassium
Nutrition Bonus: Fiber (13% daily value)
Carbohydrate Servings: 2
Exchanges: 2 starch
Special Health Considerations: Low Sodium, Heart Healthy, Healthy Weight, Low Sat Fat, Low Cholesterol, Low Calorie

Vegetarian Shepherd’s Pie

SERVES 4

  • 1 teaspoon parsley
  • 4 ounces adzuki beans, soaked
  • 2 ounces brown rice, soaked
  • water, for boiling
  • 1 tablespoon vegetable oil
  • 1 medium onion, chopped
  • 8 ounces carrots, thinly sliced
  • 1 tablespoon soy sauce
  • 2 tablespoons tomato paste
  • 1 teaspoon garlic powder
  • 1/2 teaspoon oregano
  • 1 teaspoon basil
  • 275 ml bean stock
  • salt & pepper
  • 1 lb sweet potato, Mashed
  1. Wash the beans and rice in plenty of cold water. Combine about 4 cups of water with beans and rice and cook for 5o minutes or until the beans are soft. Drain, reserving the stock for later.
  2. Heat oil in a skillet. Fry the onions for 3 minutes.
  3. Add the carrots and cook covered for 5 minutes.
  4. Add the cooked beans and rice. Stir well and let saute for a few minutes, ensuring that the mixture does not burn.
  5. Combine the soy sauce, tomato paste, herbs and stock.
  6. Mix well and pour into the skillet. Bring to a boil, reduce heat to very low, partially cover and simmer gently for 30 minutes, stirring frequently to prevent it burning. Add more stock if necessary.
  7. Transfer into a casserole. Top the cooked vegetables with mashed sweet potatoes.
  8. Bake in a preheated oven at 350F for 40 minutes, or until the potatoes are browned.
  9. Serve with vegetables or a green salad.

Chocolate Zucchini Cake

INGREDIENTS:
1 cup White Rice Flour
1-1/4 cups White Bean Flour
2 tsp Xanthan Gum
1/2 cup Unsweetened Cocoa Powder
1 Tb Baking Powder
1-1/2 tsp Baking Soda
1 tsp Sea Salt
1 tsp Cinnamon, Saigon (Premium)
3/4 cup Soft Butter
2 cups Sugar
3 Eggs
2 tsp Vanilla
2 tsp Grated Orange Peel
2 cups Shredded Zucchini
1/2 cup Milk or Water
1 cup Walnuts-Baker’s Pieces

Preheat oven to 325 degrees. Grease and flour a tube pan or loaf pan.

In a mixing bowl combine the first 8 ingredients (rice flour through cinnamon), set aside.

In another bowl cream together the butter and sugar; add eggs one at a time and vanilla extract, orange peel and zucchini. Stir in, alternately, the flour mixture and milk (or water); add nuts and stir. Pour batter into prepared pan.

Bake for approximately 1-1/2 hours; cool with oven door open for 30 minutes. Turn out and cool completely on a wire rack. May be served with or without frosting.

Makes 20 servings.

NUTRITIONAL INFORMATION
Serving Size: 1 piece

Calories 280, Calories from Fat 110, Total Fat 12g, Saturated Fat 5g, Cholesterol 50mg, Sodium 210mg, Total Carbohydrates 39g, Dietary Fiber 5g, Sugars 22g, Protein 6g.

Amaranth Tortillas

INGREDIENTS:
1-1/4 cups Organic Amaranth Flour
1 tsp Mexican Seasoning
1/2 cup Water

In a small bowl, mix the Amaranth Flour and Mexican Seasoning. Stir in water, then evaluate the consistency. The dough should be soft, but not wet, and mold easily into shapes. The dough will easily form a ball as you stir it. If necessary, add a bit more flour or water to achieve the proper consistency.

Pinch off balls of dough the size of golf balls. Roll them in additional flour to coat well. Knead each ball a bit as you pat or roll it into a flat circle that’s about 1/8″ thick and 5″ – 6″ across. Repeat with all dough.

Heat a heavy nonstick frying pan or griddle. Use no oil.

Place each tortilla in the hot pan, and cook for a few minutes on each side. Tortillas should become lightly brown and start to appear dry. Cool on wire racks.

Store in the refrigerator up to 2 weeks, or freeze. Reheat in a toaster or warm oven.

Makes about 6 Tortillas.

NUTRITIONAL INFORMATION
Serving Size: 1 Tortilla (39g)

Calories 80, Calories from Fat 15, Total Fat 1.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 35mg, Total Carbohydrates 13g, Dietary Fiber 1g, Sugars 1g, Protein 3g.