Apple Cinnamon Pancakes

1 cup whole grain flour (wheat, oat, rice, etc)
1 tbsp xylitol
2 tbsp baking powder
1/8 tbsp salt
1 cup vanilla vegan soymilk
2 tbsp vegetable or olive oil
1 tbsp ground cinnamon
3 tbsp apple sauce
1/2 tsp pure vanilla extract

Combine the flour, xylitol, baking powder, salt, and vanilla soymilk in a bowl and mix thoroughly. Mix in the ground cinnamon, applesauce, and vanilla extract until smooth.

Pour about 1/2 cup (if you like big thick pancakes) on to hot, oiled griddle. In about 2 minutes bubbles will appear on the upper surface of the pancake, flip the pancake with spatula. Cook for another 2 minutes.

Tastes great served with maple or fruit syrup.

Serves: 4-6 pancakes

Low Fat Granola

1 1/2 cups dried fruit (raisins, dried cranberries, etc.)
3 cups rolled oats
1 cup fruit juice sweetened wheat, corn, oat, or soy flakes
1/2 cup toasted wheat germ 1 1 cup raisins or dried cranberrries
1/2 cup chopped almonds, walnuts, pecans or cashews(optional) 1/2 cup coconut (optional)
1 tsp ground cinnamon
1/2 tsp grated nutmeg
1/2 tsp salt
1/2 cup thawed apple juice concentrate or Xylitol
1/2 cup maple syrup
1 tsp vanilla extract

Preheat oven to 300 degrees. Coat 2 baking sheets with vegetable oil cooking spray and set aside. Place oats in a colander, and dampen with cold water. Transfer to a mixing bowl. Add cereal flakes, wheat germ, nuts, raisins, cinnamon, nutmeg and salt.

In small bowl, combine juice or xylitol , syrup and vanilla. Pour over oat mixture and stir until evenly coated. Spread granola mixture in prepared pans. Bake until golden brown, about 30 to 35 minutes, turning every ten minutes so that it browns evenly. Stir in fruit and bake 5 minutes more. Let cool, and store in airtight container until ready to use.

This recipe works well with dried cranberries, and is great in the morning with soymilk, as a cereal. You can also pack this granola with the kids for a snack (or lunch), or put in plastic bags and store in the car, or you`re purse.

Serves: 6

Veggie Burger Mix

1/2 cup dry chickpeas
1/2 cup dry soybeans
1/2 cup dry lentils
1/2 cup yellow split peas
1/2 cup brown rice
1/2 cup rolled oats
1/4 cup whole wheat bread crumbs
1/4 cup cornmeal
1-1/2 tbsp baking soda
seasonings of your choice (see note)

Put the ingredients 1-2 at a time in a blender, and turn the blender on. When everything is in powdered form, combine in a tupperware container and store in the fridge. Makes 4 cups of mix.

To make burgers, combine 1 cup burger mix and 2/3 cup HOT liquid (see note 2) and let sit for 15 minutes. On a plate, form into 3 thin patties. Use a spatula to move patties onto a nonstick-sprayed skillet and cook on both sides until lightly browned. Serve with your favorite burger fixins.

Note- Seasonings: You can use the herbs and/or spices of your choice, or consider using a dry soup mix, run through the blender. Also, try a dry fat free salad dressing mix or a veggie bullion cube run through the blender. Other suggestions: Spike, onion powder, garlic powder, lemon pepper, basil, etc.

Note – Liquids: Try 1/3 cup water and 1/3 cup barbeque sauce – combine in bowl and nuke until hot, add to dry mix (note that burgers made with barbeque sauce will brown more quickly, so watch them!). Or try half water, half tomato juice, half water and half white wine or marsala, or half water and half Braggs liquid aminos. Try to make sure that your liquids and seasonings have compatible flavors.

Baked Sweet Potato Fries

2 lbs sweet potatoes, peeled
2-4 tbsp toasted sesame oil
2 tsp ground cumin
2 tsp chili powder
1 tsp paprika
1 tsp salt

Lightly oil (or spray with oil) two non-stick cookie sheets and set aside. Cut the peeled sweet potatoes into “french fries” or pieces 1/2-inch wide and 3-4-inches long. Transfer the cut sweet potato fries to the prepared cookie sheets, dividing them evenly between the two sheets, and spread them to a single layer.

For each cookie sheet: drizzle the sweet potatoes with 1-2 tbsp toasted sesame oil, then sprinkle with 1 tsp ground cumin, 1 tsp chili powder, 1/2 tsp paprika, and 1/2 tsp salt (or to taste). Bake at 375 degrees for 20 minutes.

Remove the cookie sheets from the oven, stir the sweet potatoes, and spread to a single layer again. Switch the placement of the cookie sheets on the racks of the oven and bake the sweet potatoes an additional 20-25 minutes, or until lightly browned and crisp. Transfer to a large platter for service.

Serves 6-8

Confetti Couscous Salad

(Original recipe by Lucy Goodrum)

1 box whole wheat couscous
1 package smoked or marinated tofu (any flavor), cubed
1 chopped red, yellow or orange pepper
1/2 cup sliced green olives
1/2 cup sliced cherry tomatoes
1 cup cooked beans (black eyed peas or chick peas are best)
1/2 cup corn (defrosted if frozen)
1/4 cup chopped sweet or red onion
1/4 chopped fresh cilantro

1/2 cup balsamic vinegar
1/4 cup soy sauce
1/4 cup olive oil
1 clove garlic, minced
1/2 tsp salt or dash Braggs liquid aminos
Freshly ground pepper to taste
Dash of Tabasco or other hot sauce

Prepare couscous according to box instructions. Stir all ingredients, except dressing, into couscous in large bowl. Whisk dressing ingredients together in small bowl and add to couscous mixture.

Try substituting quinoa for the couscous!

Bread Stuffed Red Peppers


red bell peppers
1 loaf whole wheat or other whole grain stale bread or packaged stuffing cubes
1 can vegetable broth
4 cloves garlic
1 tbsp fresh basil, chopped
1 tbsp fresh parsley, chopped
1 small sweet onion, chopped
1/2 cup Kalamata olives, sliced
1/4 cup sun dried tomatoes
1/4 cup oil from the sun dried tomatoes
Black pepper, to taste
2 tablespoons olive oil

To make the stuffing, cut the stale bread in to cubes or use a packaged bread stuffing mix. Pour 3/4 of the can of vegetable broth over the bread cubes and blend with your fingers. Make sure the broth soaks into the bread. Add the garlic, fresh basil, parsley, and the sweet onion and mix well. Next, add the olives, the sun-dried tomatoes, and the oil from the sun-dried tomatoes. Blend everything together and let the oil soak in to the bread cubes. Season with black pepper.

Stand the red peppers up on a cutting board and slice them in half, lengthwise, from the core to the bottom. Remove the core, white rib on the sides, and the seeds. Stuff each half of a red pepper with a handful of stuffing and place into a baking dish. Drizzle a little olive oil over the tops of the stuffed peppers to keep them from drying out. Bake at *350 for 30 minutes, until the flesh of the peppers gets soft and the skin crinkles.

Garlic-Lovers Green Beans

1 pound green beans
2 tsp toasted sesame oil
8 garlic cloves, finely minced
2 tbsp seasoned rice vinegar
2 tbsp soy sauce
1/4 tsp dried red pepper flakes (optional)

Rinse the green beans, trim the ends, and break into 1-inch pieces. Steam over boiling water until tender, 7 to 10 minutes. Heat the oil in a non-stick skillet and saut the garlic for 3 minutes. Stir in the vinegar, soy sauce, and red pepper flakes, then add the cooked beans. Cook 1 minute then transfer to a serving dish.

Serves 4 to 6

Apple Crisp

4 large tart apples
3/4 cup xylitol
1/2 cup flour
1 1/2 tsp cinnamon
1-1/2 cups rolled oats
1/3 cup coconut oil or non hydrogenated soy margarine

Preheat the oven to 350F.

Peel the apples, if desired, then core and slice them thinly. Toss with 1/2-cup xylitol, 1 tbsp flour, and cinnamon. Spread evenly in a 9- x 13-inch baking dish.

Mix the rolled oats with the remaining flour and xylitol. (Optional:add 1/2 cup ground flax meal and/or 1/2 cup nut pieces- almonds or walnuts are great!) Add the coconut oil or soy margarine and work the mixture until it is uniformly crumbly. Sprinkle evenly over the fruit.

Bake for 45 minutes, until lightly browned. Let stand 10 minutes before serving.

Serves 10

“Classic” Chocolate Chip Cookies

1 cup plus 2 Tbs whole wheat or oat flour
1/2 tsp baking soda
8 tbsp (1 stick) vegan margarine or cold coconut oil
1/2 cup xylitol
1/2 cup sucanat
Egg replacer equivalent to1 egg
1/4 tsp salt
1-1/2 tsp vanilla
1 cup semisweet vegan chocolate chips

Position rack in center of oven. Preheat to 375 degrees. Grease cookie sheets.

Whisk together flour and baking soda. In a separate bowl, beat on medium speed or blend in food processor, the coconut oil or soy margarine and xylitol or sucanat until fluffy. Add the egg replacer, salt and vanilla to the margarine mixture and beat or blend until well combined Stir the flour mixture into the margarine mixture until well blended and smooth. Stir in chocolate chips.

Drop dough by heaping measuring teaspoonful onto the sheets, spacing about 2 inches apart. Bake, one sheet at a time, until cookies are just slightly colored on top and rimmed with brown at edges, 8 to 10 minutes; rotate the sheet halfway through for even browning. Remove sheet to a rack and let stand until cookies firm slightly, about 2 minutes. Transfer cookies to racks to cool.

Mango Cream

You will need:

8 ounces frozen mango chunks

5 tablespoons Plain or Vanilla soy, rice, almond, or oat milk

Xylitol (as needed to taste)

Process the frozen mango chunks in the food processoruntil grated, then with the food processor still runningslowly add the soy, rice, almond or oat milk- until a smooth, creamy consistency is reached.