Table of Contents

Wholesome Breakfasts

                                 Otie Bars

     1 C flour                              1 C oats
     1/2 C honey                            1 T olive oil
     1/2 C chopped fruit                    1/2 C applesauce
     1 C coconut

     Preheat oven to 375.  Combine dry ingredients.  Cut in oil.  Add 
     honey and applesauce.  Stir well until doughy.  Do not put the 
     fruit in the batter.  Spread dough in an oiled 9" x 12" pan.  
     Sprinkle chopped fruit over dough.  Now make another batch of 
     batter and put it on top like a piece of bread on a sandwich. Bake 
     40 to 45 minutes.  When done, sprinkle the coconut on top and bake 2
     more minutes.  Cut into bars.

CREAMY CRACKED WHEAT WITH PEARS 2 C milk 3/4 C water 1 C bulger wheat 1/4 tsp. salt 2 ripe pears, diced 1/2 C walnuts, chopped & toasted 1/3 C maple syrup of 1 tsp. maple flavor Heat milk and water to boil in pan over medium heat. Stir in bulger and salt. Reduce heat to low. Cook uncovered for 15 minutes. Remove from heat. Cover pan and let stand for 10 minutes. Stir in pears, walnuts, and maple syrup or flavoring.
Banana Milkshake 2-1/2 cups frozen banana chunks 1 cup milk 1/2 t. vanilla Version 1: Add 2 t. peanut butter 1/2 t. molasses 1/2 t. honey Version 2: Add 1/2 t. honey 1/8 t. maple extract Version 3: Add 1 T. carob powder 1 T. plain malted milk powder Blenderize all ingredients until smooth. Garnish with lime slices or carob slivers.
Chuck Full O' Fiber Sticks 2 C whole-wheat flour 2 C rolled oats 2/3 C chopped nuts 1 t. salt 1/3 C shredded coconut 2 C chopped dates 1/4 C brown sugar 2/3 C vegetable oil 2/3-1 C water Grease one or two large cookie sheets. Combine dry ingredients in large bowl. Emulsify oil and 2/3 C water with fork or in blender. Add emulsified liquid to dry ingredients. Add additional water a tablespoon at a time until the dough sticks together, kneading it into a ball. Roll out dough on sheet. Some cooks prefer a thick stick and use all the dough on one cookie sheet. Others prefer a thinner, crispier stick and make two sheets. Cut into strips approximately 3/4 x 3 inches. Prick each strip with a fork. Bake at 350 for approximately 15 minutes., or until nicely browned. Sticks on the edges of the pan will need to be removed first. Yield: 5-10 dozen sticks, depending upon thickness.
Breakfast Parfait In parfait glass, alternate layers of: Warm applesauce Grapenuts or granola Nonfat yogurt - any flavor Top with: More cereal or Chopped nuts or Coconut Yield: 1 serving
Orange Energizer 1 6-oz. can froz. orange juice conc. 1 C skim milk 1 C water 1 t. vanilla 1 cup ice cubes Sweetener to taste if desired Combine all ingredients in blender. Blend until smooth and frothy. Yields 4 servings.
Fruit Pizza Crust: 3 C oats 1 C coconut 1/2 C water Mix and mash into pan. Top: Sliced pineapple Sliced bananas Mandarin oranges Maraschino cherries Chopped nuts Coconut 1 C carob chips 1/4 C olive oil Melt 1 cup carob chips with 1/4 cup olive oil in microwave. Heat and stir until runny. Drizzle over top of pizza.
APPLE-OATMEAL BREAKFAST BARS 1 cup shredded raw apples, 3/4 cup water packed into cup 1/2 tsp salt 1 tsp grated orange or lemon 3/4 cup chopped dates rind 1/4 cup chopped nuts 1 1/2 cups regular oats 1 1/2 tsp vanilla 2 Tbs oil Blend 3/4 cup oats on high to make oat flour. Pour into bowl and add remaining ingredients. Stir together well. Press evenly into oiled 8"x 8" baking dish. Bake at 375F. for 20-25 minutes. When cool, cut into bars. YIELD: 16-2"x2" bars
BAKED OATMEAL 1-1 1/2 cup chopped dates 5 cups soy or nut milk 1 3/4 cups chopped fresh fruit of 1 tsp vanilla your choice 3/4 tsp salt 3 cups regular oats 1 cup coconut Spread dates on bottom of 9"x13" baking dish and cover dates with fruit. Layer oats on top of fruit. Stir together vanilla, salt and milk in bowl. Pour evenly and slowly over oats. Sprinkle with coconut. Bake at 350F. for 1 hour. YIELD: 9"x13" baking dish
BEST CORN-OAT WAFFLES 7 cups regular oats 2 tsp salt 8-9 cups water 1/2 cup dates or 1 cup unrefined corn meal 1/4 cup honey 1/4 cup oil 2 Tbs vanilla or maple extract Stir all ingredients together in bowl. Blend 3 cups of batter at a time for 15 seconds and pour into another bowl. Repeat procedure until all batter is blended. DIRECTIONS FOR BAKING: Preheat waffle iron on high 5-8 minutes. Brush lightly with oil or spray with PAM. When waffle iron is hot, pour 1 3/4 cup of batter on bottom iron, close lid and bake 10-12 minutes. Cool waffle. Before freezing or stacking place saran wrap or waxed paper between waffles. YIELD: 6-8 9"x9" waffles
CASHEW FRENCH TOAST 1 3/4 cup water 3/4 cup cahsew pieces 8 pitted dates 8 slices whole grain bread 1/8 tsp salt Bring dates and water to boil in sauce pan. Remove from heat and let sit for 5 minutes. Add to blender with cashews and salt. Blend on high until creamy. Pour batter into pie pan or shallow baking dish. Coat both sides of bread with batter. Place on oiled cookie sheet. Broil 7-10 minutes on each side until brown. Watch carefully. May also bake at 400F. for 15 minutes on each side. YIELD: 8 slices of french toast
CRUNCHY GRANOLA 4 cups regular oats 3/4 tsp salt 1/2 cup coconut 3-4 Tbs honey 3/4 cup slightly toasted peanuts 1 Tbs vanilla or maple flavoring or other nut 1/4 cup oil 1/2 cup pumpkin or sunflower seeds 1/2 cup raisins or chopped dates (opt.) In bowl combine first five ingredients. In separate bowl mix together remaining liquid ingredients and add to dry. Mix together well with hands. Spread on cookie sheet. Bake at 300F. for 20 minutes until lightly browned. Reduce temperature to 225F. and continue to bake until dry. Stir occasionally while baking. Remove from oven and add dried fruit. YIELD: 6 cups
EARLY MORNING POTATO PANCAKES 5 cups raw potatoes, 1/2" cubes 1 1/4 tsp salt 1/2-1 cup soy milk 2-3 tbs oil(olive best) 1 1/2 tsp onion powder 1 1/2 Tbs dried parsley 1/4 tsp garlic powder Steam potatoes in about 2 inches of water until tender. Drain. Add remaining ingredients and mash until smooth. Form into patties 1/4" thick. Place on oiled cookie sheet and bake at 400F. for 20-40 minutes turning once. Pancakes are done when browned. Serve with fresh parsley, tomatoes, and scrambled tofu. YIELD: 9-1/2 cup patties NOTE: Excellent way to use leftover mashed potatoes.
SCRAMBLED TOFU Heat in skillet or wok: 2 Tbsp water Stir in: 1/2 cup chopped onion 1 tsp salt 1 cup chopped green pepper 1/2 tsp poultry seasoning 1 lb tofu, crumbled 1/2 tsp garlic powder 2 Tbs nutritional yeast (opt) Stir and fry until tofu starts to brown. Serve with toast, rice or hashbrown waffles. YIELD: 3 cups
APPLE BREAD-FEST 2 Tbs lemon juice 1/2 tsp salt 4 cups sliced apples 1 tsp vanilla 6 cups 1/2" bread cubes 1/2 cup toasted peanuts 1/2 cup wheat germ or ground or other nuts granola 1/2 cup raisins 1 1/2 cup apple juice concentrate (12 oz) Slice apples into lemon juice and mix in bowl to coat apples. Add remaining ingredients, Stir together carefully in order not to break bread cubes. Spoon into lightly oiled 9"x13" baking dish. Bake at 400F. for 30 minutes. Serve hot with nut cream or milk. YIELD: 9"x 13" baking dish Note: To make ground granola, blend until fine.
BASIC NUT MILK 1 cup water 1/4 tsp salt 1 cup almonds, cahew pieces, walnuts, 1 tsp vanilla filberts or brazil nuts 3 cups water 1-2 Tbs honey or 4-8 pitted dates Blend all but the last ingredient on high 1-2 minutes until creamy. Stop blender and add remaining water measurement. Blend briefly. Pour into pitcher and serve immediately or chill. YIELD: 4 1/2 cups Variations: May flavor with fresh or frozen fruit of your choice such as bananas, strawberries, blueberries, etc. Add fruit to other ingredients before blending.
TOPPINGS FOR WAFFLES, FRENCH TOAST, ETC. BANANA-PEANUT TREAT 1/2 cup unsweetened apple 5 large, ripe bananas juice 1/2 cup toasted unsalted 1/4 cup peanut butter peanuts 1/4 tsp salt In bowl beat together first three ingredients with whisk or fork until creamy. Slice bananas into mixture. Add peanuts. Gently fold together. Delicious on French toast, waffles, in crepes - even on cereal. YIELD: 3 cups
BLUEBERRY TOPPING 4 cups frozen blueberries 1/16 tsp salt (2 12 oz bags) 1/2 cup apple juice 1/2 cup water concentrate 3 Tbs cornstarch Put first three ingredients in saucepan and boil, stirring frequently, until berries give off juice. Blend or whisk together cornstarch and apple concentrate. Add to boiling berries while stirring and cook until clear. As berries cook color will deepen. YIELD: 3 cups Note: To use a a filling add 1 Tbs more cornstarch.
CAROB HOT FUDGE TOPPING 2 cups water 1/2 tsp salt 1 cup cashew pieces 1/2 tsp coffee substitute 4-6 Tbs carob powder 2 tsp vanilla 1 1/2 cups pitted dates (approx 35) Soak dates in 1 cup hot water. Blend remaining cup of water and cashews on high until creamy 1-2 minutes. Stop blender; add remaining ingredients, dates and water. Blend until creamy 2-3 minutes, stopping blender 3 or 4 times to stir contents. Pour into saucepan and cook over medium-high until thick, stirring constantly. Serve hot or cold. YIELD: 2 1/2 cups

Egg Substitutes

LEAVENING SUBSTITUTE:  Flour made from any legume such as garbonzos or 
soybeans may be used for its slight leavening property.  Try about two 
tablespoons per cup of other flour in the recipe.  Use a little extra 
water as it absorbs water as it cooks.  May be used in pancakes.

Mix equal quantites of soy flour and starch.  Use about two tablespoons 
to replace one egg in a recipe.  Add some extra water.  Two tablespoons 
almond or cashew butter blended with one tablespoon lemon juice will 
replace one egg.

BINDER TO PREVENT BREAKING UP: Any whole grain or legume flour may be 
used as a binder.  Starch gives an unusual binding agency with a crustiness 
outside.  Use about 1-2 tablespoons to replace one egg.

BEATEN-EGG SUBSTITUTE: Use one tablespoon flaxseed to one cup cold water.  
Soak for one hour.  Simmer 20 minutes.  Strain and refrigerate until 
chilled.  The liquid forms a gel which beats somewhat like egg white.  
Will not hold up if heated in the oven.

Soak 1/2 pound of dried apricots in 2 cups cold water overnight. Beat 
thoroughly in a blender, adding water if needed.  Strain and chill in 
refrigerator.  Use 1-2 tablespoons to replace one egg in recipe.

Packed Lunch Ideas

The key is owning the right supplies and equipment, such as:

A good quality lunch box
Assorted thermos bottles to keep hot foods hot & cold foods cold
Little jars, or assorted plastic containers
Sandwich bags, plastic wrap and foil

The secret is planning ahead.  If you're making trail mix or brownies, 
double or triple the recipe.  This way you can have goodies stashed 
away in the freezer for lunch surprises.

Variety: Pita bread with the filling in a little jar.

Variety: Vary the routine sandwich with fruit salad, chili, hot soup 
(depending on the weather), raw fruit with nuts & whole grain crakers.

REPLACE: *Boring chips with homemade trail mix.
         *Pudding with fruit crisp(any cooked fruit topped with 
         *Candy bar with carob brownies,

SANDWICH FILLING IDEAS 1. Any leftover roast or patty becomes special with mashed avocado & sprouts added. 2. Peanut butter with crushed pineapple, or dates, or a banana mashed, when ready to eat, and topped with raisins. 3. Tofu combined with one or more of the following: black olives, celery, minced onion, OR figs, dates, crushed pineapple. 4. Mashed leftover beans with onions.
BEAN SPREAD 4 cups cooked beans, 2/3 cup Tofu Mayonaise drained (pinto or kidney) 1-1 1/2 tsp onion powder 1 1/2 cup chopped celery 1 tsp salt 1/2 tsp garlic powder Put beans into bowl and mash well. Add remaining ingredients and mix together. Makes a delicious sandwich with lettuce and tomato. YIELD: 4 cups Variation: May add fresh chopped onions to taste.
WALNUT CHEESE SPREAD 1 cup tofu, packed into cup 1 1/4 tsp onion powder 1/4 cup finely chopped walnuts 1/8 tsp garlic powder 2/3 cup finely chopped black walnuts 1/2 tsp salt 3 Tbs finely chopped celery 1/2 cup tofu mayonaise Rinse, drain, measure tofu, packing into cup. Put into bowl and add remaining ingredients. Stir together well. YIELD: 2 cups
TOASTED "CHEESE" SANDWICHES 1 cup water 1/4 tsp ground dill seed 3/4 cup cashew pieces 3 Tbs yeast flakes 2 Tbs sesame seeds (opt) 1/2 cup pimentos 1 1/4 tsp salt 1-2 Tbs lemon juice 1/4 tsp garlic powder 1/4 cup regular rolled or 2 tsp onion powder quick oats Blend all ingredients on high 1-3 minutes until creamy. Pour into saucepan. Cook over medium-high stirring constantly until thickened. Make "cheese" sandwiches with whole grain bread and broiling until toasted. May add Tofu Mayonaise, and sliced tomato. YIELD: 2 cups
OVEN FRIED TOFU Preheat oven to 375F. Cut into 8 slices: 1 lb firm tofu Mix together in bowl for breading: 1/3 cup flour or bread crumbs 2 Tbs nutritional yeast 1 Tbs onion powder 1/4 tsp poultry seasoning 1/8 tsp garlic powder Pour into flat bowl:2 Tbs soy sauce or amino acids Spread cookie sheet with 2 Tbs oil. Dip each side of tofu into the soy sauce on both sides then dredge in flour mixture using the one hand wet one hand dry method. Arrange breaded slices on oiled cookie sheet. Bake 15 minutes on one side, then about 10 minutes on the other, or until both sides are browned. Add more oil to the pan if needed when you flip the pieces. Serve like "cutlets" on sandwiches. YIELD: 8 slices

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