Cheddar Potato Soup

Makes 6 cups

1 cup onion, chopped
2 tablespoons flour
2 cups skim milk
2-1/2 cups fat-free chicken broth
4 cups baking potatoes, peeled and diced
1 cup shredded low-fat cheddar cheese
salt and pepper

In a large saucepan coated with non-stick cooking spray, saute onions until tender, about 3-5 minutes. Add flour, stir for 1 minute. Gradually pour in milk and broth, stirring to avoid lumps. Add potatoes. Bring to a boil, stirring. Reduce heat and cook until potatoes are tender, about 20 minutes. Add cheese and stir until cheese is melted and mixed. Salt and pepper to taste.

To prepare and eat now: Serve when ready.
To freeze: Cool to room temperature. Transfer to freezer containers. Label and freeze. Suggested freezing time: up to 4 months.
To thaw and prepare later: Remove from freezer. Reheat in a non-stick saucepan or in the microwave (in a microwave-safe container).

Oat Flour Pancakes

2 c. oat flour
2 eggs
2 c. milk or water
1/2 c. oil
3 tsp. baking powder
1/2 tsp. salt, optional
For waffle mix: Add 1 tsp. vanilla

Warm pan or griddle to medium with 1 teaspoon butter or oil. Add dry ingredients together and mix lightly. Next add milk and water; stir. Add oil and 1 egg at a time. Mix thoroughly. Pour 1/2 cup mix at a time.

***Now for my adaptations: I used ground flax seed in replacement of the eggs and oil:

1 egg=1 Tablespoon flax + 3 Tablespoons water

1 Tablespoon oil/butter/margarine=3 tablespoons flax


So I used a LOT of flax in these. In my opinion, I should have stopped at replacing the eggs and just used applesauce or oil...but live and learn, right? Kids and husband approved of them, so I guess they weren't too flaxed out!


I also added 2 teaspoons cinnamon and 1 teaspoon nutmeg just to give it some dimension. My family ate these with lightly sugared marionberries and whipped cream from a can (a rare treat!)

Old-Fashioned Peanut Butter Cookies

Makes 36

6 tablespoons butter
1/2 cup reduced-fat peanut butter
1/2 cup sugar
1/3 cup light brown sugar
1 egg
1-1/3 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon vanilla extract

Preheat the oven to 350F.

In a mixing bowl, cream the butter, peanut butter, sugar and brown sugar until light and fluggy. Add the egg, mixing well.

In a small bowl, combine the flour, baking soda, and baking powder. Add to the sugar mixture, mixing. Add vanilla. Drop by teaspoonful onto a baking sheet coated with non-stick cooking spray. Bake for 10 minutes or until golden brown.

**I used 1/3 cup whole wheat flour, 2/3 cup oat flour, and 1/3 cup white flour. I also added 1 cup rolled oats, 1 cup chocolate chips and 10 tablespoons flax seed (wow! That's a lot!) and they're great!**

To prepare and eat now: Eat when ready.
To freeze: Cool to room temperature and transfer to freezer zip-top bags, label and freeze. Recommended freezing time: up to 6 months.
To prepare after freezing: Defrost or enjoy eating frozen from the freezer.

Banana Oatmeal Muffins

Makes 16 to 18 muffins

Banana Oatmeal Muffins

1 -1/2 cups flour

1 cup sugar

1tsp. soda

1 tsp. salt

2 tsp. nutmeg

3 tsp. cinnamon

3/4 cup oil

1 cup mashed banana (this is around 2 banans)

1 egg beaten

1-3/4 c quick oats

1 cup chocolate chips.

Combine ingredients and bake at 350 degress for 15 to 18 minutes.

I used 1/2 cup of whole wheat flour, 4 tablespoons flax seed, 1 tablespoon wheat grass powder, 4 tablespoons psyllium husks. This added a TON of yummy fibre and other good stuff, and they still tasted grand!

Simply Spinach

Makes 6 cups

2 tablespoons butter
1 cup chopped onion
1/2 cup finely chopped carrot
1/3 cup all-purpose flour
1/4 teaspoon ground nutmeg
4 cups fat-free chicken or vegetable broth
1 cup skim milk
6 cups fresh baby spinach
1-12oz can evaporated fat-free milk
Salt and pepper to taste
1/2 cup sliced almonds, toasted, optional
2 tablespoons grated Parmesan cheese

In a large non-stick pot, melt the butter and saute the onion and carrot until tender, about 7 to 10 minutes. Add flour and nutmeg, stirring and gradually add broth mixing until smooth. Add milk and bring to a boil over medium heat, stirring constantly until smooth and thickened, about 10 minutes. Add spinach and cook until it begins to wilt. Stir in evaporated milk and season with salt and pepper.

To prepare and eat now: Eat when ready with toasted almonds and sprinkle with Parmesan cheese.
To freeze: Cool to room temperature, then transfer to freezer containers, label, and freeze. Recommended freezing time: up to 4 months.
To prepare after freezing: Remove from freezer to defrost. Reheat in a non-stick pot over a low heat. Alternately, you can reheat in the microwave.

Black Bean Soup

Makes 5 cups

2-15oz cans black beans, drained and rinsed
1-1/2 cups vegetable broth
1 cup chunky salsa
1 teaspoon ground cumin

Combine the black beans, broth, salsa, and cumin in a blender and pulse until blended to the desired consistency.

To prepare and eat now: Heat in the microwave or a non-stick pot over a low heat.
To freeze: Transfer to freezer containers, label and freeze. Recommended freezing time: up to 3 months.
To prepare after freezing: Remove from freezer to defrost. Heat in a non-stick pot over low heat. Alternately, you can reheat in the microwave.

Best Chili

Makes 12 cups (mine somehow made 21 cups, though...weird!)

2 green bell peppers, seeded and chopped
2 onions, chopped
4 pounds ground sirloin or ground sirloin chili meat
1 Tablespoon minced garlic
1-15oz can tomato sauce
2 Tablespoons molasses
1 Tablespoon cocoa powder
1/2 cup chili powder
1 Tablespoon ground cumin
1 Teaspoon dried oregano leaves
1-12oz bottle light Mexican beer
2-14oz cans beef broth
2-15oz cans pinto beans, drained and rinsed

In a large pot coated with non-stick cooking spray, saute the bell peppers and onions until tender, about 5 to 7 minutes. Add the ground meat and garlic, and stir until the meat is done, about 7 minutes. Add the tomato sauce, molasses, cocoa, chili powder, cumin, oreganon, beer and beef broth. Bring to a boil, reduce heat and simmer for one hour. Add beans, cooking 10 minutes longer and serve.

To prepare and eat now:Eat when ready.
To freeze: Cool to room temperature, then transfer to freezer containers, label, and freeze. Recommended freezing time: up to 3 months.
To prepare after freezing: Remove from freezer to defrost. Reheat in a non-stick pot over low heat. Alternately, you can reheat in the microwave.

Black Bean Chili

Makes 8 servings

2 cups dried black beans, rinsed
1 cup chopped red onion
1 cup diced carrot
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
1 Tablespoon minced garlic
2 Tablespoons chili powder
2 Teaspoons ground cumin
1/4 Teaspoon cayenne pepper
1 bay leaf
6 cups water
1-10.5 ounce can diced tomatoes and green chilies
salt and pepper to taste
1 cup diced zucchini
1 cup diced yellow squash
1 cup frozen corn
1 Tablespoon seeded and finely chopped jalapeno peppers

Place the beans in a large bowl and cover with cold water. Let stand at least 4 hours, or overnight. Drain.

In a large non-stick pot coated with non-stick cooking spray, saute the onion, about 5 minutes. Add the carrot, peppers, garlic, chili powder, cumin, cayenne, and bay leaf. Continue cooking, stirring often, until the vegetables are tender, about 10 minutes. Add the black beans and the 6 cups of water. Bring to a boil, reduce heat, cover and simmer 1 hour. Add the tomatoes and chilies, salt and pepper to taste, and continue cooking, uncovered, until the beans are tender and the mixture is thick, 45 to 60 minutes. Add the zucchini, yellow sqaush, corn and jalapenos, cooking about 10 to 12 minutes or until the vegetables are tender.

To prepare and eat now: Eat when ready. Serve over rice if desired.
To freeze: Cool to room temperature, then transfer to freezer containers, label and freeze. Recommended freezing time up to 3 months.
To prepare after freezing: Remove from freezer to defrost. Reheat in a non-stick pot over low heat. Alternately, you can reheat in the microwave. Serve over rice, if desired.

Southwestern Corn Chowder

Makes 9 cups

1 Onion, chopped
1 teaspoon minced garlic
1 green bell pepper, seeded and chopped
1 small red bell pepper, seeded and chopped
1/2 cup chopped celery
1/4 cup all-purpose flour
4 cups fat-free chicken broth or vegetable broth
2 cups peeled, diced sweet potatos
1 (1-pound) bag frozen corn
1-1/2 teaspoons ground cumin
1 cup fat-free half and half
Salt and pepper to taste
Shredded, reduced-fat Cheddar Cheese, optional
Chopped fresh cilantro, optional

In a large non-stick pot coated with non-stick cooking spary, saute the onion, garlic, green and red pepper, and celery over medium heat until tender, about 6 minutes. Stir in flour, stirring for 1 minute. Gradually add chicken broth, stirring to combine. Add sweet potato, corn, and cumin, bringing to a boil. Reduce heat and cook about 20 minutes or until the potatoes are tender. Stir in half and half and serve. Season with salt and pepper.

To prepare and eat now: Eat when ready with Cheddar cheese and cilantro.
To freeze: Cool to room temperature, then transfer to freezer containers, label and freeze. Recommended freezing time: up to 4 minutes.
To prepare after freezing: Remove from freezer to defrost. Reheat in a non-stick pot over a low heat. Alternately, you can reheat in the microwave. Serve with Cheddar cheese and cilantro.