Recipes de Fred and Becca

Bean Stroganov from Recipes for a Small Planet page 140 Beans and rice, Fred's spicey refried Bread, Fred's 50% whole wheat machine Burritos stub Chameleon cake - diet 186 stub Confetti Rice from Diet for a Small Planet page 158 Corn chowder, Fred's Corn chowder, Becca's Crusty soybean casserole - diet 141 stub Egg scramble de Fred John Hart's egg cheese dish?? (no entry below) Fesenjon from Recipes for a Small Planet page 135 Fred's egg scramble Garbanzo and cheese loaf Garbanzo pate diet pg 217 stub Griddlecakes from Fannie Farmer Boston Cooking School Cookbook page 318 Lamme sandwiches (no entry below) Millie's beans on pink recipe card (stub) Oats, Fred's raw Pancakes Potato egg bake from ** ~/1ref/recipes/potato-egg.txt Ratatouille from Moosewood? Risi e Bisi from Recipes for a Small Planet page 165 Roman Rice and Beans from Diet for a Small Planet page 136 Spaghetti Spaghetti primavera tofu book 46 stub Spanish Soybeans over Mixed Grains from Diet for a Small Planet page 224 Spare ribs and lentils (Caserole cook book stub) Split Pea Rarebit from Recipes for a Small Planet page 136 Squash, egg and corn dish adapted by Fred from: Summer squash delux - recipes 156 stub Sweet and sour sauce Tofu Walnut Broccoli Stir-Fry Less frequently cooked recipes Virtuous cookies Jane Marcus ( Baking cookies with kids ) Chocolate Wafer Cookies & Ice Box Cake Corn and black bean salsa Easy and elegant Cheese Souffle (aka bread egg and cheese dish) from diet for a small planet Cauliflower and chick pea salad (try with less spices?) Chicken pasta salad from Sharing the best of west II (West clinic) by Marcie Walter Rice and beans from Breaking bread (by email (below) DO NOT SHARE) Sukiyaki - diet 145 stub Cauliflower salad (Greek Salad) on yellow recipe card stub Jello Shots from *u ~/1ppl/1aob/writings07-08/Recipes.doc Time table for cooking beans Recipes for a Small Planet

Fred's raw oats breakfast recipe A staple of Fred's diet. I sometimes call it "raw granola". It is much simpler to make than baking granola and very cheap. I keep jars with ingredients on the shelf and measure it out (or estimate) into a bowl each morning. See approximate "recipe" below. I estimate the cost per serving is comparable to cold cereal. cups top 3/4 C oats (rolled "old fashioned" - NOT instant) 1 T brown sugar 2 T raisins (about 33 raisins / 33 spoonfuls of mix) 2 T crunching serial (Grape Nuts, Cub: "Nutty Nuggets", HyVee "Fiber Nuts" etc) 3/4 C milk

Fred's 50% whole wheat machine bread recipe top For several years I have been making a lot of the bread we eat using a bread making machine with little effort. A staple of Fred's diet. A streamlined recipe makes it quick to put ingredients in the machine. The machine does the rest and in 3 hours bread comes out. I often set it up before bed with machine's timer to be done in the morning. The bread is a bit different in shape and has a hole where the mixing blade has to be removed but we find this tolerable. I've estimated that the ingredients cost about a dollar per loaf. Many bread machines are available used for $20 - $50. Weighed ingredients reduce dish washing (g=grams in first column. Alternate measure in second column) 266 g (1 Cup) Water 27 g (3 Tbs) Oil 50 g (1/4 C) Sugar 200 g (1 1/2 C) Whole Wheat flour 200 g (1 1/2 C) White flour 1/2 tsp salt (formerly 1 tsp ) 2 Tbs powdered milk 1 tsp powdered gluten 1 tsp yeast Since I had long had difficulty getting the baked bread out of the bread pan, I now stop the process after the last kneading step (at 2:11 on count down timer on my machine) and take the dough out of the pan, remove the mixing "blade", oil the pan and put the dough back in the pan and into the machine. All without stopping the process.

Virtuous cookies Jane Marcus ( Baking cookies with kids ) ** ~/1elsewh/floppies/f35/73/RECIPE.TXT

Chocolate Wafer Cookies & Ice Box Cake From Zoe Bakes on Magnolia Network (Zoe� Francois) top

Garbanzo and cheese loaf From: online but looks very similar to _Diet_ version pg 133 Ingredients Garbanzo beans 1/2 Cup (8 tbs) , cooked tender and drained (Dry) Whole grain bread crumbs 1 Cup (16 tbs) Pineapple juice 1 Cup (16 tbs) Chopped onion 1 Cup (16 tbs) Chopped celery 1/2 Cup (8 tbs) Oil 3 Tablespoon Chopped parsley 1/4 Cup (4 tbs) Egg 1 , beaten Miso 1 Tablespoon Salt 1 Teaspoon Hot sauce 2 Dash Cayenne 2 Pinch Grated cheese 1 Cup (16 tbs) (Try Hot Pepper And Swiss) Directions Combine the bread crumbs and pineapple juice and let them soak while you prepare the vegetables. Either chop the garbanzos coarsely or grind them in a food grinder using the coarse blade. Don't puree them in a blender, because you want them to maintain their nutty texture. Combine the garbanzos, the crumb mixture, and all the remaining ingredients in the order given. Make sure you dissolve the miso in a small amount of hot water so it doesn't stay in a lump. Turn the mixture into an oiled loaf pan or small casserole. Bake at 350°F about 40 minutes, until the edges are nicely browned.

Corn and black bean salsa online Cook Time 10 minutes top Servings 6 Author Lisa Fain Ingredients 2 cups freshly shucked sweet corn, about 4 cobs or 2 cups frozen 1 (15-ounce) can black beans, drained or 1 1/2 cups cooked black beans, drained 1/4 small red onion, diced (about 1/4 cup) 2 cloves garlic, minced 2 jalapeos, seeded and diced 1/2 small red bell pepper, seeded and diced 1/4 cup chopped cilantro 1/2 teaspoon ground cumin 1/4 cup olive oil 2 tablespoons freshly squeezed lime juice 1/4 teaspoon Kosher salt Pinch cayenne Instructions Mix together the corn, black beans, red onion, garlic, jalapeo, red bell pepper, cilantro, and cumin. Stir in the olive oil and lime juice. Add salt and cayenne, then taste and adjust seasonings if needed. Allow to chill for at least 30 minutes before serving. Can use as a dip or on tacos or with grilled meats. Recipe Notes For extra flavor, stir in 4 slices of cooked bacon, crumbled.

Easy and elegant Cheese Souffle (aka bread egg and cheese dish) from diet for a small planet 3 (2) cups grated cheese top 4-6 slices of bread 2 cups of milk 3 eggs beaten 1/2 t salt 1/2 tsp Worcester sauce 1/2 tsp thyme 1/2 tsp dry mustard pepper Layer the cheese and bread in an oiled baking dish, starting with the bread. Pour over it the milk. Beat the eggs, the salt and remaining ingredients over the bread mixture also. Let stand for 30 minutes Bake at 350 1 hour in a pan of hot water. This dish sounds so very easy and homey, but is truly elegant. When you tak it out of the oven, you yourself won't believe how simply it was made. In a deep dish it has the appearance of a souffle; in a shallow dish it resembles a quiche. Becca's notes: I use less cheese - probably 1 1/2 - 2 cups. 1 cup of milk makes it less liquid and speeds up cooking - I allow 30 min at 350 Ise a dish tht ends up 2 inches deep of the casserole

Chicken pasta salad from Sharing the best of west II (West clinic) by Marcie Walter 1 7 oz box macaroni shells 2 C diced celery 1 C diced onion 4 C diced cooked chicken 1 C slivered almonds 2 T sugar 2 t celery salt 1/2 t seasoned salt (Lawry's) 1/4 t white pepper 1 T lemon juice 1 1/2 real mayonise Cook rinse and drain pasta. Let cool. Combine celery, onion, chicken and almonds with pasta sprinkle with sugar and toss ingredients blend last 5 ingredients in separate bowl as dressing mix dressing with psta til blended Refrigerator at least one hour before serving. (12 oz can of chicken & 1/2 other ingredients works)

Rice and beans from Breaking bread (by email (below) DO NOT SHARE) See *u ~/1ref/recipes/Black_Beans.docx.pdf top and *u ~/1ref/recipes/Scented_Rice.docx.pdf

Potato egg bake from ** ~/1ref/recipes/potato-egg.txt top Ingredients: 3 medium potatoes, cooked and sliced 3 eggs, hard-boiled and thinly sliced 2 tbsp butter 1 cup milk (or buttermilk) Worcestershire sauce 1 cup cheese, grated 1 tsp salt pepper to taste 1/4 pound fresh mushrooms wheat germ, raw 2 tbsp flour Preparation: In a saucepan, melt the butter, stir in the flour, then add the milk and cook slowly until thickened. Add Worcestershire sauce to taste and the salt and pepper. Stir in the grated cheese. In an oiled casserole layer: 1/2 of the sliced potatoes, 1/2 of the eggs, 1/2 of the cheese sauce. Repeat. Top the final layer of sauce with the mushrooms which have been sliced. Sprinkle with wheat germ and bake at 350°F for 20 minutes. This dish yields 4-6 servings and is a delicious meal perfect for any time of day! Hope this recipe is what you were looking for and don't hesitate to let us know if we can help you find additional ones. m=marked in book x=text copy avail

Jello Shots from *u ~/1ppl/1aob/writings07-08/Recipes.doc 3 oz. Box Of Jello(anyflavor) top Boil 1.25 Cups Water Pour Jello into Steaming Water and then wait about 4-5 minutes to let the mix cool slightly Pour in .75 Cups Clear liquor AFTER water/jello has cooled for the given time. With everything mixed pour liquored jello into shots and then place in fridge till solid. -------------------------------------------------- Recipes we have cooked many times from paperback books that are falling apart --------------------------------------------------

Griddlecakes from Fannie Farmer Boston Cooking School Cookbook page 318 Put is a mixing bowl 1/2 cup milk 2 TBSP melted butter 1 egg Beat lightly, Sift 1 C flour 2 tsp baking powder 2 TBSP sugar 1/2 tsp salt Add to the milk mixture all at once. Stir just enough to dampen the flour. Add more milk, if necessary, to make the batter as thick as heavy cream. Cook, makes 6 or 8 Variations: Use buttermilk, sour milk or yogurt in place of milk

Fesenjon from Recipes for a Small Planet page 135 makes 8 portions, 1 portion = approx. 16 grams of useable protein 38% to 45% of average daily protein need This is an adaptation of a Persian dish made with ground lamb and walnuts. It's sweet spiciness is unusal and delicious. 1 cup dried soybeans, cooked 1.25 cups raw peanuts, cooked 2 large onions, chopped (about 3 cups) 1 TBSP curry powder 1/3 cup oil 1.5 cups tomato catsup 1 cup stock - more if needed 1 TBSP plus 1 tsp salt 2 tsp allspice top 2 TBSP cinnamon 1 tsp powdered ginger 1 tsp ground nutmeg 7/8 cup sesame seeds, roasted and ground 1.5 cups raw brown rice, cooked and then mixed with... 1.33 cups raw bulgur, cooked or 1 cup whole wheat berries, cooked (1) You may cook the soybeans and peanuts together; ecb: drain and reserve liquid. grind the beans in a food grinder using small blade, or chop all of the cooked beans fine. (2) In a 4 quart dutch oven saute the onions and curry powder in the oil until the onions are very soft. Stir in the catsup, stock, salt and spices. (3) Add the ground beans. Add bean liquid to get desired consistancy The mixture should have the consistancy of a meat sauce you might make for spaghetti. Cover the mixture and simmer at least 15 minutes, adding stock if necessary (4)Stir in the sesame meal and the fesenjon is ready to serve over the rice and wheat. Include a salad and yellow vegetable for a delicious meal.

Split Pea Rarebit from Recipes for a Small Planet page 136 makes 5 portions, 1 portion = approx. 11 grams of useable protein top 26% to 31% of average daily protein need 1/2 cup split peas (or other small bean) cooked just tender 1 small onion, chopped and sauteed in oil 1 recipe of cheese sauce (below) 1.5 cups raw brown rice cooked (1) stir the cooked peas, sauteed onions, and cheese sauce (below) together. you may add 1/2 cup beer to make a more authentic rarebit, if you wish. (2) Serve rarebit over the cooked rice. Traditionally, rarebit is served over toast, but rice here increases the protein, by being complemented by the cheese. Cheese Sauce: 1/4 cup oil 1/4 cup whole wheat flour 1.5 cups water 1/2 tsp salt 1 TBSP tomato paste dash of nutmeg 1/4 tsp dry mustard 1/2 tsp worcestershire sauce pinch of dried chili peppers 1 cup grated cheddar cheese (1) heat the oil and stir in the whole wheat flour . cook for about 2 minutes over low flame (2) Stir in the water and simmer until the mixture is thick, adding salt, tomato paste, nutmeg, mustard, worcestershire and chili peppers. (3) Gradually add the grated cheese and stir until it is melted. ecb: add water as needed. It is ready to mix with the split peas and onions.

Bean Stroganov from Recipes for a Small Planet page 140 makes 6 portions, 1 portion = approx. 12 grams of useable protein top 28% to 34% of average daily protein need The flavor of stroganov doesn't require beef. Try this recipe and you'll agree. 1.5 cups sliced onions 3 cups chopped mushrooms 1/4 cup oil and butter 1/4 cup whole wheat flour 3/4 cup stock 1/4 cup sherry 1.5-2 tsp salt 2 tsp worcestershire sauce 2 tsp dry mustard a few grindings of fresh nutmeg 1 cup dry soybeans, cooked 1.5 cups yogurt 1.5 cups raw bulgur wheat, cooked (1) heat 2 tablespoons of oil and 2 tablesppons of butter (or any combination if you prefer) in a large cast iron frying pan. Saute the onions and mushrooms until they are soft. (2) Stir in the whole wheat flour and cook for about 2 minutes until the flour has browned lightly and coated all the vegetables. (3) Stir in the stock, sherry, salt, worcestershire, mustard and nutmeg: cook until the mixture is thick. It will be very thick until the other ingredients are added. (4) Stir in the cooked soybeans and cook over low heat until they are heated through, Remove from the heat and stir in the yogurt. You should have a luscious creamy mixture now. (5) Serve the stroganov over the cooked bulgur while it is hot. ecb: usual stroganov is served over noodles, preferably whole wheat

Risi e Bisi from Recipes for a Small Planet page 165 makes 6 portions, 1 portion = approx. 9 grams of useable protein top 21% to 26% of average daily protein need Traditionally, this dish is made with all fresh peas. However for complete protein it would require far too many fresh peas for the amount of rice we are including, so I have substituted split peas to make this colorful dish more nutritious. 1/2 cup chopped onion 1.33 cups raw brown rice 2.67 cups hot stock or water 1 cup fresh shelled green peas 1/2 cup cry split peas, cooked until just tender 2 TBSP butter 1 cup grated parmesan cheese soy sauce or salt to taste (1) use a small amount of oil to saute the onions and rice in a 3 quart pan or casserole. Stir constantly, adding more oil as necessary, until the onions are transparent (2) Stir in the hot stock, bring to a boil, lower the heat, cover and simmer mixture until the rice is tender and almost all the liquid is absorbed. (3) Stir in the fresh peas and cook about 1 minute until they are warm. Don't over cook them. (4) Add the cooked split peas, butter, grated parmesan cheese. Blend the mixture gently, adding salt or soy sauce. Serve immediately while the rice is hot and creamy.

Spanish Soybeans over Mixed Grains from Diet for a Small Planet page 224 makes 6-8 servings. average serving = approx. 13 grams of useable protein top 30% to 36% of daily protein allowance 2/3 cup dry soybeans cooked with 1/2 cup raw peanuts 2 cups stewed tomatoes 3 TBSP oil 1 onion chopped (1 cup) 1 green pepper chopped 1 tsp soy flour 1 tsp salt pinch cayenne 3 TBSP brewer's yeast (substitute soy sauce) 1 tsp oregano 1 tsp celery seeds, ground 1.33 cups raw bulgur and 1.5 cups raw brown rice, cooked together Combine all ingredients except the bulgur and rice. Simmer 15 minutes. Serve over mixed grains.

Roman Rice and Beans from Diet for a Small Planet page 136 makes 8-10 servings. average serving = approx. 11 grams of useable protein top 25% to 31% of daily protein allowance 1.5 cups dried pea beans (cook until tender) oil as needed 2 large onions, finely chopped 2 garlic cloves, crushed 1-2 carrots, finely chopped 1 stalk celery, chopped (optional) 2/3 cup parsley, chopped 5-6 tsp dried basil 1 tsp dried oregano 2 large tomatoes, coarsely chopped 4-5 tsp salt (fho: excessive?) pepper to taste 4 cups brown rice (cook with 4 tsp of salt) 1/4-1/2 cup melted butter or margarine 1 cup or more grated cheese (Parmasan or jack) Saute the onions, garlic, carrots, celery, parsley, basil and oregano in oil until onion is golden. Add tomatoes, salt, pepper and cooked beans. Add butter and cheese to cooked rice. Then add first mixture, Garnish with parsley and more grated cheese.

Confetti Rice from Diet for a Small Planet page 158 makes 4 servings. average serving = approx. 7 grams of useable protein top 16% to 20% of daily protein allowance 1 cup raw brown rice, cooked oil as needed 1 small onion, chopped 1 cup mixed dried fruits, chopped 2/3 cup mixed nuts, chopped 1/3 cup sesame seeds or 1/2 cup seed meal 1/4-1/2 tsp cloves 1/2 tsp salt 4 TBSP melted butter In hot oil, saute onion, mixed fruit, nuts and sesame seeds or meal until the onion is golden. Stir in the cloves and salt, and then mix with the cooked rice. Place in a small casserole. Pour the melted butter over all. Bake 15-20 minutes at 350F. (we usually double this and rarely use oven)

Walnut Tofu Broccoli Stir-Fry serves 4-5 from TOFU Cookery by Louise Hagler page 55 top Cut and brown lightly: 1 lb firm tofu, cut in 1" cubes 2 TBSP oil Bring to a boil 1 cup water 1/2 tsp salt Drop into boiling salted water, boil one minute, drain and reserve the liquid: 2 carrots, sliced thin 2 cups broccoli flowerettes, with 1" or 2" stems In a wok or large fry pan, saute over medium heat until soft: 2 TBSP oil 2 onions, thinly sliced Then add 1 cup mushrooms, sliced 1 cup walnut halves Increase heat to medium high and add carrots and broccoli. Stir. Add Tofu cubes, stir again. To the reserved vegetable stock, add: 1 TBSP cornstarch 1/2 tsp freshly ground pepper 3 TBSP soy sauce Pour over vegetables and tofu, then stir and cook everything until bubbling, Serve hot over rice or Chinese noodles

Squash, egg and corn dish adapted by Fred from: from Seasoned Corn Puree from South American Cooking page 144 top 2 cups cooked winter squash 2 cups cooked whole kernel corn (canned works) 3 egg 1/4 cup powdered milk 1/2 tsp sugar salt and pepper to taste 2 TBSP red bell pepper minced 1 TBSP hot peppers chopped 3/4 cup grated cheese Combine and mix ingredients. Bake in a large flat oiled casserole dish for about an hour (till fairly dry) at 350 degrees. I now peel the squash, cut into 3/4-1 inch slices and cook and then mash.

Fred's egg scramble This is essentialy scrabled eggs with rice etc and vegetables and top shreaded cheese added. Ingrediets vary depending on what is on hand. Typically start with 4-5 eggs. Sometime I dont fry it all on first serving and fry leftovers soon thereafter.,

Fred's spicey refried beans and rice Another quick meal with canned refried beans and typically left over rice heated in microwave serve with spicy sauce and shreaded cheese.

Fred's corn chowder Typically made when we have extra milk on hand. Heat milk in large pot with a can of whole kernel corn, some left over rice, sauteed onion.

Sweet and sour sauce Ingredients 0.5 cup water 0.25 cup rice wine vinegar 0.33 cup light brown sugar, packed 3 tablespoons ketchup 2 tablespoons low-sodium soy sauce (or coconut aminos) 2 teaspoons cornstarch 2 tablespoons cold water Instructions Combine the water, vinegar, brown sugar, ketchup and soy sauce in a small sauce pan. Bring to a boil over medium high heat. Meanwhile, combine cornstarch and cold water in a small bowl until well mixed. Once the sweet and sour sauce mix has come to a boil, stir in the cornstarch slurry and stir constantly, for about a minute, until the sauce has thickened. Remove from heat and use immediately or store in a jar or air-tight container for up to 2 weeks. Reheat and add extra water, as needed, to get it to the right consistency.

Time table for cooking beans Recipes for a Small Planet Variety Regular Pressure (pre-soaked) (unsoaked) Black,kidney, 2 hours 20-25 minutes peanuts, blackeyed peas, pinto, soy Mung, sm red(azuki) 3 hours 30-35 minutes Garbonzo 4 hours 40-45 minutes Lentils,split peas 1 hour 10-15 minutes Time table for cooking grains (rinsed and drain) Variety Regular Pressure brown rice barely, 40-45 minutes 20 minutes other medium grains Bulgur, cracked wheat 20-30 minutes 5-10 minutes soft or partially cooked grains whole wheat berries 1 hour or more 35 minutes whole rye whole oats hard grains

Cauliflower and chick pea salad stub (try with less spices?)

Spare ribs and lentils (Caserole cook book stub)

spaghetti stub

Burritos stub top

stub chameleon cake - diet 186

stub summer squash delux - recipes 156

stub crusty soybean casserole - diet 141

stub sukiyaki - diet 145

stub spaghetti primavera tofu book 46

stub garbanzo pate diet pg 217

Millie's beans on pink recipe card (stub)

Corn chowder, Becca's stub

Ratatouille from Moosewood? stub

Cauliflower salad (Greek Salad) on yellow recipe card stub From Gerry Bergeron - (HealthPartners clinic) top