MEATBALLS

 

MEATBALLS:

     1 ½ lb. ground meat

     ¾ cup quick or old fashioned oats, uncooked

     ½ tsp salt

     ½ tsp garlic salt

     ¼ tsp pepper

     ¼ cup finely chopped onion

2 Tbsp milk

1.Combine all ingredients thoroughly. Shape to form 1-inch meatballs.

2.Pan fry in small amount of shortening in large skillet until desired doneness.

3.*Insert a toothpick in each meatball. Place in chafing dish. Dip meatballs into hot sauce made by combining and heating sauce ingredients.

SAUCE:

     8-oz. can tomato sauce (I usually use a 15oz. can with onion and green pepper bits in it, which gives a little more juice.)

     1 Tbsp vinegar

     2 Tbsp brown sugar

     1 Tbsp worcestershire sauce

*Do this if using meatballs for appetizers or cocktail parties, etc. 

OPTION: After cooking meatballs, add mixed sauce ingredients,

cover and heat until sauce is hot.

SOURDOUGH MULTIGRAIN BREAD

DAY 1

Combine:

     200 grams (7 oz. or ⅞ cup) filtered water (no chlorine)

     120 grams (4 oz. or ½ cup) sourdough starter

     236 grams (8 ⅓ oz. or 2 cups) whole wheat flour

Let sit at room temperature loosely covered with plastic wrap

to ferment for 12 hours. Keep away from warmth.

DAY 2

Add to Day 1 ingredients:

     274 grams (9 ⅔ oz. or 1 ¼ cups) filtered water

     85 grams (3 oz. or ⅞ cup) ground mix of any of the following:

flax seed, barley, wheat bran, rice, wild rice, wheat berries,

etc. This should be crunchy, not like flour.

     250 grams (8 ¾ oz. or 2 cups) white BREAD FLOUR

     170 grams (6 oz. or slightly rounded 1 ¾ cup) whole wheat flour

     13 grams (scant Tbsp.) salt

Knead, then place in bowl, cover with plastic wrap, and

refrigerate 24 hours. (I used my mixer on low for about

6 minutes.

Adjust using either a little water or a little whole wheat flour

as needed to make dough just slightly sticky.

DAY 3

Form dough into round loaf and place in baking pan.** Cover with

plastic wrap. Let sit on the counter for 5 hours at room temperature. 

Preheat oven to 475OF. Bake 40-45 minutes until crust is brown

and loaf sounds hollow when tapped.

*For a baking pan, a dutch oven works best. Whatever pan you use,

line the bottom with parchment paper and lightly spray sides to avoid

sticking.

When bread is done, turn it out from the pan onto a rack to cool.

NOTE: On the plastic wrap, with a Sharpie, I write the date and time

I started each daily step and how long it needs to sit. You can use the

same piece of wrap, cross out the old step, and write the new one.

This helps to keep track of time.  Make sure you just loosely cover

the bowl.

SOURDOUGH WHOLE WHEAT BUTTERMILK PANCAKES/WAFFLES

Yield: about 6 pancakes using ½ cup batter each.

The night before (or between 8-12 hours,) combine:

1 cup whole wheat flour

1 Tbsp. sugar

Add and stir to combine:

1 cup buttermilk

½ cup prepared sourdough starter

Cover bowl with plastic wrap. Let sit out at room temperature

overnight (up to 12 hours.)

When ready to make pancakes/waffles, melt, then set aside

to cool but don't let it solidify:

2 Tbsp. butter

Whisk together then mix well into pancake batter:

3 Tbsp. Egg Beaters regular

2 Tbsp. Egg Beater whites

½ tsp. salt

½ tsp. baking soda

Stir in melted butter and mix well.

Use a measuring device to drop batter onto sprayed griddle

or skillet (I prefer ½ cup measuring cup.)

I find my waffle iron takes a little less per waffle.

Cook pancakes until bubbly and a little dry, then flip over

and finish cooking. 

For waffles, cook until crisp and easily removable from waffle iron.

Serve with your favorite topping.

I love a mixture of Splenda and cinnamon, or sugar free syrup,

over light spread of Land O’Lakes Light Butter with Canola Oil.

SOURDOUGH STARTER

From CookingWithChefBryan.com (Bryan Woolley)  4-2020

Place in container and let sit about 1 hour:

2 cups non-chlorinated water

½ apple sliced

Place in large bowl:

2 cups whole wheat flour

Strain water to remove apple slices (you can eat them,) and add

water to the whole wheat flour.

Mix everything together and loosely cover with a clean kitchen

towel and set aside on countertop for 24 hours. 

Stir and let sit another 24 hours. You can tell it is working if

mixture starts to bubble and has a fermented aroma.

At this time, it can be used for pancakes or waffles, but is not

ready for bread yet. Refrigerate.

Wait about a week to use for bread for best results.

Whatever you take out for a recipe, replace equal parts.

For example, if you use one cup of starter, replace with

½ cup water and ½ cup flour. Stir to combine everything

together again. Leave out for another 24 hours and then

loosely cover in the refrigerator. Use as needed.

Start needs to be fed at least every 48 hours.

CABBAGE ROLL SOUP

Makes 8 servings
Per serving: ½ Lean protein 3 vegetables 3 condiments

INGREDIENTS:
1 cup leeks, diced
3 cloves garlic, minced
1 lb lean ground beef
½ lb lean ground pork
1 cup grated cauliflower (i used frozen grated cauliflower, which cooks quicker)
1 medium head cabbage, chopped (core removed) – total weight 1 1/3 pounds
1 (28 ounce) can diced tomatoes
2 Tbsp tomato paste
4 cups beef broth
1½ cups low sodium tomato juice
1 tsp paprika
1 tsp thyme
2 tsp Worcestershire sauce
1 bay leaf
½ tsp salt
½ tsp pepper

INSTRUCTIONS:
1.In a large pot, brown leeks, garlic, pork and beef. Drain any fat.
2.Stir in chopped cabbage and let cook until slightly softened (about 3 minutes).
3.Add all remaining ingredients, bring to a boil and reduce heat to medium low. Cover and simmer on low until cauliflower is fully cooked.
4.Remove bay leaf and serve.

WHOLE WHEAT BUTTERMILK PANCAKES

These delicious whole wheat pancakes are also a healthy recipe.

1 Cup flour (1/2 cup batter per pancake) makes 4 pancakes .
Service size: 1 pancake, approximately 4" diameter.

INGREDIENTS	1	2	4
Whole Wheat Flour	1 cup	2 cups	4 cups
Splenda, Stevia, etc.	1 Tbsp	2 Tbsp	1/4 cup
Baking Powder	1 tsp	2 tsp	4 tsp
Baking Soda	1/4 tsp	1/2 tsp	1 tsp
Salt	1/4 tsp	1/2 tsp	1 tsp
Egg Beaters*	3 Tbsp.	1/4 cup + 2 Tbsp	3/4 cup
Buttermilk	1 cup	2 cups	4 cups
Cooking Oil	2 Tbsp	1/4 cup	1/2 cup

*For a lighter pancake, use 2 parts regular egg substitute and 1 part egg white substitute. 1. Combine flour, sugar, baking powder, baking soda and salt and mix well.

2. Make a well in the center of the flour mixture; set aside.

3. Combine egg beaters, buttermilk and oil.

4. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy.) Add additional buttermilk or water to thin the batter, if necessary.

5. Pour batter, 1/2 cup for each pancake, onto medium high (350 F) lightly greased griddle. Cook until edges ares slightly dry; flip and finish cooking.

Freezes well - cool, place on tray without overlapping. Freeze, than transfer to freezer Ziploc bag to store.

EGG NOG

Delicious!

Combine and blend in small blender, such as a Ninja Fit or a Bullet:

6 Tablespoons Low Fat Milk

3 Tablespoons Egg Beaters

1 tsp. Splenda

1/4 teaspoon vanilla

1/8 teaspoon nutmeg

1/8 teaspoon cinnamon

1 squirt Fat Free Whipped cream