Sweet Potato Fries

Sweet Potatoes offer a better spectrum of nutrition than other common types of potatoes.  Sweet Potatoes even have Vitamin A!

First, wash or peel the sweet potatoes.  To make sweet potato fries, thinly slice the sweet potato with or without the peels.  (Mine have peels.)  Next, pour an even layer of oil across the cooking surface.  You can use a cookie sheet in the oven, a sauce pan, or a griddle... Fry the potatoes in the oil until very tender.  Add salt as they are cooking if desired.  Sometimes I add onion or garlic salt for a little extra flavor.  These fries are simple to make and absolutely delicious!

Taco Seasoning

The time has come (well a while ago now) that I have given up on taco seasoning.  It just has too much white sugar in it.  After avoiding it for long enough, I have come up with a pretty satisfying alternative.

I use a blend of garlic, cumin, and oregano.  Lighter on the oregano than the garlic and cumin.  You may recognize these spices from the white chili recipe.  Mixing in a few other taco-like spices doesn't hurt.  Little green chilies often make the spices hotter and flavorful.

Moist Applesauce Treats

1/2 Cup of Butter

3 Cups of Whole Wheat Flour
1 1/2 Cups of Brown Sugar

1/4 Cup of Fat Free Milk

1 Tsp. of Salt
1 Tbs. Vanilla
1/2 Tsp. Baking Soda
2 Eggs
1/2 Tsp. Cloves
1 Tsp. Cinnamon

Thoroughly cream the butter and Brown Sugar.  Next, mix in applesauce, eggs, and milk with the salt, baking soda, spices, and vanilla.  Finally, mix in enough flour that the consistency becomes like thick cake batter.  Pour and spread evenly in a greased 9x13 pan. Bake at 375 degrees Fahrenheit for 15-25 minutes until a fork comes out clean.  Option: you can make these into cookies by using half as much milk and dropping the dough into balls on a greased cookie sheet.

Oven Roasted Cauliflower

1 Head of Cauliflower

1/4 Cup of Canola/ Olive Oil

Taco Seasoning

Powdered Garlic

Cut cauliflower into bit-size or slightly larger pieces.  Cover in oil.  You may not need the entire quarter cup, it will depend on how large the head of cauliflower is.  Next, use enough of the spices to get an even coat of spices on the cauliflower.  You may choose to use only garlic or substitute the taco seasoning for Italian seasoning.  The spices are up to you!  Bake at 350 degrees until tender.  The time will depend on your oven, but it takes about ten to fifteen minutes in my oven.

Quick Whole Wheat Pancakes

2 Cups Whole Wheat Flour
1 TBS Gluten Flour
2 TBS Brown Sugar or Honey
1 tsp. Baking Powder
1/2 tsp. Salt
2 TBS Canola Oil
1 Cup of cold Water

Gather dry ingredients into a bowl. Pour oil and some of the cold water.  Continue adding water until you have a suitable pancake batter.  Lightly grease a skillet.  These pancakes will not bubble like ones from a mix, so flip them when the edges look done.  Keep temperature low enough to cook the middle of the pancakes.  When cooking, the outside will become paler and paler just before turning golden brown on the outside.  I usually put honey and a little butter on my pancakes instead of cheap corn syrup (what "syrup" usually is.)  This recipe makes 8-10 small pancakes. 

Wonderful Whole Wheat Brownies

1/2 Cup Shortening

1 Cup of Softened Butter

1/2 tsp Baking Powder

1/2 tsp Baking Soda

2 tsps of Vanilla

1 tsp of Salt

3 Cups Brown Sugar

2 Eggs

1 Cup Cocoa Powder

2 2/3Cups of Whole Wheat Flour

Cream the sugar, shortening, and butter with the salt, baking soda, baking powder, and vanilla.  When well creamed, add the two eggs.  Evenly mix in the cocoa powder.  Add the flour in parts, stirring in evenly.  The brownie batter will be much denser than a mix from a box.  Makes one 9X13 pan.  Bake 20-40 minutes at 350 degrees until a fork comes out clean.  Cooking time varies a lot between ovens, pans, and depth of the batter.

Simply Sweet Tuna Salad

One serving of Whole Wheat Noodles

Can of Tuna (drained)
1/4 cup of Broccoli
Handful of sliced carrots
Dash of Salt
Dash of Pepper
2 tsps of Honey

Cook the noodles.  Strain and set aside.  Use cooking spray (I use a canola or olive oil-based spray.) to grease the sauce pan/skillet.  I used the same one that I cooked the noodles in.  Heat the broccoli and carrots until tender.  Add tuna and noodles.  Now, add salt, pepper, and honey.  Add other seasonings to taste.  This can be adapted to feed more people.  I did not use the entire can of tuna for the single serving.