The Word of Wisdom

Weight-Loss Recipes

Annette Nay, MS

Copyright © 2000

Bulk Recipes

Quick Bread Mix

 

4 c. fresh ground wheat 2 t. baking powder

11/4 t. salt 1 c. fat- free powdered milk

Mix all ingredients together, well.

For one serving use:

 

Scant 1/2 c. of mix 1/2 t. virgin olive oil

2-3 T. water

Mix to thick pancake consistency. Cook like a pancake in a no-stick pan.

Cooked Whole Wheat

4 c. whole wheat

8 c. water

In a large sauce pan combine wheat, and water. Bring to a boil, then reduce heat to low. Cover and simmer for 2 to 3 hours. Drain off excess water. Use quart-sized zip-lock freezer bags to freeze wheat for later use.

Cooked Brown Rice

4 c. brown rice

8 c. water

2t. salt

In a large sauce pan combine brown rice, water, and salt. Bring to a boil, then reduce heat to low. Cover and simmer for 2 to 3 hours. Drain off excess water. Use quart-sized zip-lock freezer bags to freeze wheat for later use.

Wheat Pasta

 

2 c. wheat flour 3 eggs

2 t. salt 1/4-1/2 c. water

Manual Method: Put flour into a bowl. Make a well in the center of the flour. Add all ingredients. Kneed until smooth and elastic. Roll thin and cut. Cook in boiling, salted water. Use 3 qts. water to 1 T. salt. Cook until slightly chewy.

Mixer Method: Mix all ingredients together. Dough should be slightly sticky. Flour the outside of each paddy of dough fed into the noodle maker. Put noodle on lowest setting. Continue to flour dough's outside as needed to keep it from sticking to the noodle makes. Put the dough through consecutively higher settings until the correct thickness is reached. The higher the setting the thinner the noodle.

Noodles can be hung, dried, stored for use later or cooked immediately.

Cook in boiling, salted water. Use 3 qts. water to 1 T. salt. Cook until slightly chewy.

Home-Made Yogurt

 

½ c no-fat plain yogurt 4c. warm water

3 c. no-fat powdered milk

Mix ingredients together into a large oven dish. Cover with lid or with tinfoil. Place in oven at its lowest setting. Cook for 4 hours. Remove and use as yogurt and/or put into the refrigerator until needed. Save ½ c. of this mixture to start the next batch.

Sprouted Wheat

A vitamin packed substitute for processed sugar.

 

1 quart glass jar with cap and lid

1/2 c. whole wheat

1. Soak wheat over night.

2. Rinse and drain the wheat.

3. Put the wheat in the jar.

4. Place the cap and lid on the jar.

5. Rotate the glass jar on its side so that the wheat coats the sides and top.

6. Place in the glass jar on its side so it can get daylight, but not direct hot sun.

7. Each morning and evening fill the jar three times with warm water and drain using the lid to keep in the wheat.

8. Repeat steps 4 through 6.

9. When most of the wheat has an eight inch sprout on it, rinse and drain well refrigerate until use. Rinse and drain well, the remaining sprouted wheat before using.

Use within seven days.

10. When one batch is done start the next.

11. Double the portion of wheat sprouts when substituting it for sugar.

12. If you do not like the appearance of the sprouts in your recipe, put the sprouted wheat through the food processor with some of the liquid ingredients in your recipe to give it a smoother appearance.

Ideas to Get You Started

A typical day:

Breakfast

Lots of water

Eat as needed: banana, baby carrots, grapefruit, small salad spiced with herbs and lemon juice, apple, ½ of a small cantaloupe

Note there is a good balance of citrus vs. non-citrus fruits.

A salad of just vegetables may also be used. Chew well!

Fruit like cantaloupe, bananas, and grapes are digested in about 30 to 45 minutes.

The more fibrous fruits and vegetables take about an hour to be processed.

If your are away from the house for the day, take one fruit or vegetable item per hour for each hour before noon. Take an extra just in case.

Lunch-Brown-Bag special

Peanut butter sandwich topped with fruit (See recipe in Main Meals below)

Vitamin, mineral, and calcium supplements.

No-fat Milk

Dinner

Pizza with a crust of whole wheat and bean.

Green salad topped with no-fat yogurt and spice with lemon pepper.

1 cup no-fat milk

Lemon-Water

Wheat/Bean Pizza Crust

 

1/2 cup wheat flour 1/2 cup of beans (any type) 1/2 t. garlic powder 1 T. onion

1 T. baking powder 2 t. salt 1/4 c. water approximately

Mix all ingredients together well to make a dough. Make sure the beans have lost their original shape. Press dough out on a pizza pan and top with heavily with tomato sauce, vegetables. Lightly top with no-fat meat, and sprinkle with parmesan cheese. Bake at 425 for 15 minutes and serve.

Lemon-Water

1/4 washed lemon squeezed into a glass of water. Put lemon rind into water to set

One serving:

Recipe Ideas for Lunch or Dinner

Main Meal Dishes

Open-Face Peanut Butter Sandwich

 

2 T. natural peanut butter 1 serving of Quick Bread without olive oil a dash of salt (optional)

1 T. sprouted wheat (optional) fresh fruit (optional)

Prepare Quick Bread without olive oil, but add 1 T. sprouted wheat. Place cooked bread on a plate and Top with natural peanut butter. Eat with a fork.

Or: Put the sprouted wheat, salt, and the peanut butter in a food processor and blenderize. Put the peanut butter and sprouted wheat mixture on the cooked Quick Bread.

Or: Blenderize 6 large fresh strawberries or 1 c. or raspberries, a dash of salt, and 2T. of sprouted wheat in a food processor. Top the peanut butter. Put away excess jam in a container in the refrigerator. Serves 1

Open-Face Tuna Fish Sandwich

 

8 oz. can of water packed tuna 2 t. Low-Fat Ranch Dressing

1 serving of Quick Bread without olive oil ½ celery-diced

Prepare 1 serving on Quick Bread without olive oil. After it is cooked, place it on a plate. Mix the tuna and Ranch Dressing together, Top with the Quick Bread with the tuna mixture and serve. Serves two.

Chef Salad

 

leaf lettuce tomatoes broccoli cauliflower carrots

green bell peppers corn wheat pasta - cooked /drained low-fat ham- chunks

Chop vegetables into bite-sized pieces. Top with Vinegar and water, lemon pepper, or spaghetti sauce. Salt and pepper to taste. Another option: Instead of wheat pasta substitute whole wheat and/or brown rice spiced with lemon pepper and topped with the other vegetables with salt and pepper to taste on top.

Rice-A-Roni

 

2 c. uncooked brown rice 1 medium onion, diced

5 chicken bouillon cubes 1 lb. hamburger- cooked and drained well

Sauté onion in a stick-proof large skillet. Add the uncooked rice to the beef and onions in the skillet. Fry the rice until it is opaque white. Add 2 c. hot water to the mixture and the 5 chicken bouillon cubes. Simmer, stirring periodically. When the water get low add 2 additional cups of hot water. Cook until the rice is soft and the liquid is the consistency of a thickened gravy. Add more water if needed to completely cook the rice. Add salt and pepper to taste and serve.

Chicken Chili Enchiladas

 

12 home-made whole wheat tortillas

Toppings: 1 c. onion, diced 1c. green peppers 31 oz. can refried beans or substitute cooked salted dry beans of your choice

Mix together.

 

1 lb. of cooked chicken chunks 2c. tomato sauce

1 c. tomato -diced 2 c. salsa

Use the recipe for homemade noodles. Roll the dough out to the size wanted for the tortillas. Pan fry in a stick-proof fry pan on both sides.

Layers: Place the tortillas first Put the mixture on next. Then put the topping on last. Bake at 375 degrees for 25 to 35 minutes. Option: Quick Bread or Pizza dough may be used in place of the wheat tortillas. Serve with a fruit platter.

Clean all surfaces that came in contact with the raw chicken with an antibacterial agent or 1/4 bleach to 3/4 water spray. Especially the kitchen sheers that cut the chicken.

Wild Western Chili Soup

 

1 cup cooked wheat 1 c. onion 2 cloves garlic 3 T. chili powder 1 can beef broth or 5 beef bouillon 1 c. water

2 cans 15 1/2 oz or 4 cups cooked kidney beans 3 T. vinegar 1 lb. ground beef (optional) - cooked, chopped, drained 2 c. macaroni 3 T. sprouted wheat

Sauté wheat with the garlic and onion in 2 T. water. Add all the other ingredients and simmer until the macaroni is soft. Serve.

Basic Chili

 

1 c. pinto beans (or other types) 1 large onion - chopped 2 c. stewed tomatoes 1 c. chopped celery 1 t. salt 1 t. Worcestershire sauce 1 c. whole wheat 1/2 t. garlic powder

1 c. tomato sauce 2 T. chili powder 1 c. water 5 T. sprouted wheat 1 small red pepper - chopped (optional) 1 lb. ground beef (optional) - cooked, chopped, drained

Wash beans and soak over night in 4 c. water. Don't pour off water. Add the remaining ingredients and simmer for 6 hours, stirring about every half hour often to prevent burning.

Serves 8

Chow Mien Casserole

 

2 cups cooked brown rice 1 stalks celery minced 1 lg. diced onion 1 green pepper diced 1c. bamboo shoots (optional) soy sauce (optional)

salt & pepper to taste 1 can water chestnuts (optional) 1c. or 2 chicken breasts chopped and cooked (optional) ½ c. mushrooms- sliced (optional)

Brown ingredients together until soft 15-20 minutes. Add: mushroom soup and 1 can water chestnuts (optional ) and bamboo shouts (optional ). Place all ingredients into a casserole dish and bake at 375 for 10-12 minutes or until brown. Serve with soy sauce.

Tuna or Chicken Casserole

 

½ cup whole wheat and/or brown rice ½ c. green onion 1 can water-packed tuna drained or 1 cup cooked, diced chicken

½ c. water ½ c. no-fat powdered milked with ½ c. water ½ c. chopped celery

Mix ingredients together. Salt and pepper to taste. Bake in a casserole dish at 350 for 20 minutes. Clean all surfaces that came in contact with the raw chicken with an anti-bacterial agent or 1/4 bleach to 3/4 water spray.

Chicken-n-Dumplings

Soup

 

1 c. or 2 chicken breasts cooked & chopped 8 c. water

1 medium onion or 1 T. onion powder 2 t. salt & 2 t. pepper, or to taste

With kitchen sheers, cut the chicken into 1/2" chunks. Cook chicken in a stick-proof fry pan with 2 T. water. Add more water as needed to keep chicken from sticking.

Stir all ingredients together in a large sauce pan. Use 1 c. of the water to mix with the bottom of the pan used to cook the chicken to make a broth. Pour this into the sauce pan also. Bring soup to a boil. While soup is coming to a boil make the dumplings.

Clean all surfaces that came in contact with the raw chicken with an anti-bacterial agent or 1/4 bleach to 3/4 water spray. Especially the kitchen sheers.

Dumplings:

 

1 c. flour 1 T. baking powder soup. 3/4 c. fat-free powder milk

3 T. olive oil 3/4 c. water

Cover & simmer over low heat for 10-12 minutes or until the center of the dumpling is done. Serve.

Mexicale Meal

 

1 c. cooked wheat 2 c. cooked corn 2 c. tomato sauce 1 large onion, diced 1 c. salsa

1 t. cumin 2 T. sprouted wheat 1 lb. ground beef (optional) 2 c. cooked beans

Brown the chop the hamburger with the onion. Drain well. Mix all ingredients together into in a bowl and pour into a baking dish. Top with cheese. Bake at 350 for 15 minutes or until cheese melts. Serve with fresh corn bread (optional)

Personal Pan Pizza

 

1 serving of Quick Bread 1/4-1/2 c. tomato sauce parmesan cheese

favorite fresh vegetables - chopped ¼ c. meat topping- cooked (optional)

Prepare quick bread as usual. Put tomato sauce on it. Top with lots of vegetables. Dust with parmesan cheese. Put in the microwave until just warm or heat sauce to warm and use.

For large pizzas use the recipe for pizza crusts.

Pizza Crust

 

1c. warm water 1 T. honey 1/4 c melted shortening

1 T. yeast 1 t. salt 3-4 c. flour

Add honey, water, and yeast to a mixing bowl to work. When yeast has risen, add the rest of the ingredients to a mixing bowl and beat well. Let raise to double. punch down and roll out. Put into pizza pan . Top as desired and cook in oven at 350 for 15-20 minutes. Yields: 1 pizza crust

Wheat/Bean Pizza Crust

 

1/2 cup wheat flour 1/2 cup of beans (any type) 1/2 t. garlic powder 1 T. onion

1 T. baking powder 2 t. salt 1/4 c. water approximately

Mix all ingredients together well to make a dough. Make sure the beans have lost their original shape. Press dough out on a pizza pan and top with heavily with tomato sauce, vegetables. Lightly top with no-fat meat, and sprinkle with parmesan cheese. Bake at 425 for 15 minutes and serve.

Pancakes

 

1 serving of Quick Bread 2 T. sprouted wheat

Fresh or frozen blueberries, peaches, or strawberries

Cook Quick Bread without olive oil, but with sprouted wheat mixed in. Top Quick Bread with fruit

Bread

Irish Soda Bread

 

4 c. wheat flour 6 T. sprouted wheat 1/2 t. salt 3/4 t. baking soda

2 c. powder milk 2 c. water 1/2 t. vinegar 3/4 t. baking powder

Mix well all ingredients until velvety-looking. On lightly floured board either:

1. Form paddies 1/2" and pan fry in greased skillet until golden brown on both sides. -or-

2. Form a round cake. Cut and x on top and bake at 375 for 45 minutes.

Cornmeal Bread

 

1 c. white flour 1 c. cornmeal 1/2 t. salt 6 T. water

4 t. baking powder 1 c. cream-style corn 1/4 c. fat-free plain yogurt 4 T. sprouted wheat

Combine all ingredients and pour into 9x9" pan sprayed with grease. Bake at 400 for 30 minutes.

For muffins: Pour batter into cupcake papers placed in cupcake tin. Fill 2/3's full. Bake at 400 for 15-20 minutes.

Wheat-White Bread

 

3T. yeast 1 c. warm water 1 T. honey 1/2 c. powdered milk 4 c. hottest tap water

8 c. (heaping) wheat flour 3/4 c. sprouted wheat 4 c. white flour 1 c. oil 2 T. salt

Mix: yeast, 1 c. warm water, and honey. Let set to work or bubble. Blend powdered milk and

4 c. hottest tap water together in mixing bowl. Mix all ingredients in to the milk except oil, white flour and yeast. Mix well in mixer. Add the yeast. Mix well again. Add flour and 1/4 c. of oil.

Use the rest for keeping hands from sticking when kneading.

For dough mixer: Add 1/2 c. of the oil periodically through out the mixing. Reserve the other 1/2 c. to grease the bowl for raising the bread. Mix the dough for 10 minutes.

For kneading by hand: Kneed dough by hand for 25 to 30 minutes.

Dough is ready when it has an elastic, plastic feel. Mold dough into a ball and place in oiled bowl to rise and double. Cover with plastic wrap and set in warm area. Divide dough into fourths. Kneed and shape into loaves. Lay the dough to one side of regular oiled bread pan. Let the dough rise until it is about two inches over the top of the pan. Preheat oven to 325. Bake at that temp. for 45 minutes or until loaf is golden brown. Remove the loaves from the pans and lay on their sides to cool. Every 5-10 min. rotate loves from side to side to facilitate even cooling and so the loaf will not settle down into a small lump. Yields 4 loaves.

Baking Powder Biscuits

 

2 c. wheat flour 1 T. baking powder 1/4-1/2 t. salt 1/3 c. shortening

1/2 t. cream of tarter 3/4 c. water 2 T. sprouted wheat 3/4 c. powdered milk

Mix together. Roll out to 1/2" thickness. Cut with a floured 2 1/2" biscuit cutter. Place biscuits 1" apart on cookie sheet. Bake at 450 for 10-12 minutes. or until golden brown. Remove from cookie sheet and serve. Yields 10 biscuits.

Italian Bread Sticks

 

1 T. yeast 2/3c. warm water 1 T. honey

1 T. salt 4 T. olive oil 2 1/4 c. wheat flour (approx.)

Dissolve yeast in water, and honey and let rise. Add oil, salt, and 1 c. flour. Beat until smooth. Add remaining flour. Knead until smooth and elastic, approx. 5 minutes. Coat hand with flour so dough does not stick. Place dough in greased bowl and let rise double in a warm place, approx 1 hr. Punch down cut in half and cut each half into 16 pieces. Roll between hands 8" long and place on greased baking sheet. Let rise 30 minutes. and bake at 325 for 30 minutes. Yields 32 sticks.

Hamburger & Hot Dog Buns

 

2 T. yeast 2 c. hot tap water 1T. honey 11/2 t. salt

2 T. softened margarine 5 3/4 -6 3/4 c. flour (approx.) 4 T. sprouted wheat

In a large bowl thoroughly mix 2 c. flour, honey, salt, sprouted wheat, and undissolved yeast. Add soft margarine. Gradually add hot water to dry ingredients and beat for 2 minutes. Add rest of flour a little at a time. beating well between additions. Knead for approx. 10 minutes. Place dough in greased bowl and let rise double in a warm place, approx 1 hr. Punch down and divide into 20 equal pieces. Hamburger buns are shape into circles and hot dog buns are oblong shaped. Place on greased baking sheet. Let rise 30 minutes. or until double. Bake at 400 for 15 minutes. Remove from baking sheet and cool. Store in plastic freezer bags and freeze until ready to use. Yields 20 buns.

Soft Pretzels

 

2T. yeast 3 qt. warm water 1 T. honey 12 c. white flour 1/4 c. melted shortening

1/4 c. warm water 1 1/2 T. salt 1 1/2 t. baking powder 3 T. course salt 3/4 c. sprouted wheat

Dissolve yeast in water, and honey and let rise. Add the sprouted wheat, 6 c. of flour, shortening, and water. Beat until smooth. Cover and let rise in a warm place until light and bubbly, about 30 minutes. Blend and beat in remaining flour with baking powder and the regular salt. Place dough in greased bowl and let rise double in a warm place, approx 11/2 hr. Punch down and divide into 6 pieces. Let dough rest for 10 minutes. Divide each piece into 10 pieces. Roll between hands until each piece is 18' long and 1/2" thick. Twist into pretzel shape and tack the ends under. Cover pretzels lightly. Heat water to steaming, not boiling. Place pretzels one at a time into the water on a slotted pancake turner. Cook for 1-2 seconds, remove and drain. Place right side up on greased baking sheet. Sprinkle with course salt. Bake in hot oven at 400 for 15 minutes. or until well browned. Yields 60 pretzels.

Dinner Rolls

 

1 T. yeast 2 3/4 c. warm water 1 T. honey 1 1/2 t. salt

1/2 c. melted shortening 6 c. wheat flour 3/4 c. sprouted wheat

Dissolve yeast in water, and honey and let rise in a large bowl. Add eggs, shortening, sprouted wheat, water, milk, and salt. Stir until blended. Add 3 c. flour. Beat until smooth after each cup. Add the 4th cup and beat until smooth and elastic. Stir in the 5th cup to make a stiff dough. Measure the 6th cup of flour and sprinkle in on a flat clean surface. Knead flour until smooth and elastic about 10 minutes. Use the rest of the flour to coat hands as needed so dough does not stick to them. Place dough in greased bowl and let rise double in a warm place, approx. 1 1/2 -2 hr. Punch down and divide into to 4 parts. Place 3 parts back in the bowl, cover with plastic wrap and chill. Take the 4th part and shape the dough as desired. Place on greased baking sheet. Let rise in a warm place for 30 minutes or until double. Continue to the same to each sectioned piece of dough chilling in the bowl. Bake at 425 for 10 minutes. or until golden brown.

For brown and serve rolls: Bake 275 for 20 minutes. Freeze on cookie sheet, then store in plastic freezer bags. When ready to use, heat oven to 400 and bake for 10-12 minutes or until golden brown.

Whole Wheat Bread

 

9 c. whole wheat flour 2 T. yeast 1T. honey 1/2 c. warm water

1 c. sprouted wheat 3 1/2 c. hot tap water 2 T. salt

In a small bowl, combine yeast, warm water, and honey. Set to one side to rise. In and mixing bowl, combine all other ingredients and mix well for 5 minutes. Add the yeast mixture and mix for 3 more minutes. Dough will be somewhat runny. Pour out into a large greased bowl, cover bowl with plastic wrap and set in a warm place to rise to double. Divide dough into 4 parts. Kneed and shape each part into loaves, by using enough flour to keep dough from sticking to hands or kneading surface. Lay the dough to one side of regular oiled bread pan. Let the dough rise until it is about two inches over the top of the pan. Preheat oven to 325. Bake at that temp. for 45 minutes or until loaf is golden brown. Remove the loaves from the pans and lay on their sides to cool. Every 5-10 min. rotate loves from side to side to facilitate even cooling and so the loaf will not settle down into a small lump. Yields 4 loaves.

Fry Bread: When the bread mixture is ready to pour out into a large greased bowl and rise to double, run hands through tap water and scoop out a paddy's worth of dough from the mixing bowl. quickly flatten dough into a pancake shape, about 1/2" thick. Place paddy in a non-stick pan. With stove heat to low cook the bread until well done on both sides. Serve with ground fresh fruit. Grind the fruit in the processor with enough sprouted wheat and salt to taste for sweetness. Salt enhances sweetness. Use it first then add the sprouted wheat.

Dips

Vegetable Dip

 

2 c. sour cream 2 T. parsley (optional) 2 T. minced onion, dry or fresh

1 1/2 t. season salt 2 T. dill weed

Mix all ingredients together, well. Chill at least 2 hours before serving. Excellent with carrot, celery, cauliflower, broccoli, and etc.

Mexican Bean Dip

 

1 cup cooked beans 1/2 c. onion 1 c. olives, sliced (optional) 3 T. taco seasoning

1 small can chopped green chilies (optional) 3 large tomatoes, diced 1 - 2 large bags of baked tortilla chips 2 c. cooked whole wheat 1 container of no-fat plain yogurt

Brown onion, taco seasoning, and whole wheat together in a stick-proof fry pan. Drain excess grease. Spread refried beans into a large oven dish or oblong cake pan. Add a layer of hamburger, guacamole, and olives. Bake at 350 until the cheese is melted. Top with tomatoes and serve.

Guacamole Dip

 

3 ripe avocados, peeled & mashed 1 small clove garlic, minced 3 T. lemon 1/2 t. salt

1/2 med. onion, minced 1/2 t. pepper 2 T. sprouted wheat

Combine all ingredients. Chill for 2 hours before serving.

Miscellaneous

Mashed Potatoes

 

10 -15 potatoes

1 T. salt

Thoroughly wash approx. Cut out any bad spots.

Peel and rinse potatoes .

Dice potatoes into 2 1/2 - 3" chunks and put them into in a large sauce pan.

Do enough potatoes to fill the large sauce pan to within four inches of the top.

Put enough hot tap water into the sauce pan to cover the potatoes. Cover the pan with a lid.

Cook on high heat for approx 20-30 minutes. or until the potatoes are totally soft.

Check for softness with a fork. There should be no resistance.

Remove from heat when done.

Pour off the water to be used for gravy, so the vitamins are not lost from the potatoes.

To whip the potatoes, place enough potatoes into the mixing bowl so that they come to within five inches of the top.

Add salt, and whip on low speed and then increase to high.

Add a little potato water as needed for the right consistency. Whip until all lumps are gone.

Coleslaw

 

3 c. chopped cabbage 2 c. chopper celery 1 T. vinegar + 1T. water 1 c. no-fat yogurt

1/4 t. pepper 4 T. sprouted wheat 1/4 t. salt

Prepare dressing and pour over the chopped cabbage. Toss the cabbage to coat evenly with the dressing. Cover and chill.

Taco Mix

 

2 t. instant minced onion 1/2 t. crushed dried red peppers 1 t. salt 1/2 t. instant minced garlic

1 t. chili powder 1/4 t. dried oregano 1/2 t. cornstarch 1/2 T. ground cumin

Place on a 6 inch square of aluminum foil and seal. Makes 1 package.

This mix can be used right away or made in bulk and stored in an air tight container.

For more great ideas check out " The Fat-Free Recipe Collection" at:

http://cgi.fatfree.com/cgi-bin/fatfree/recipes.cgi

It is definitely worth you time! Remember just because some of the recipes say they are for vegetarians and you are not one, check out the recipe for ideas and then add what you want to make it yours! Happy Eating!!!

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