Hope's Edge_ The Next Diet for a Small Planet - Frances Moore Lappe [133]
*Nut French Toast
*California Scrambled Tofu
*New recipe.
Most breakfast foods lend themselves easily to spiking with protein.
1. To make instant protein-rich cold breakfast cereal, add to leftover grain (rice, bulgur) your choice of:
Toasted sunflower seeds
Ground toasted sesame seeds
Wheat germ
Peanuts
Yogurt
Buttermilk
Milk
Cottage cheese
Ricotta cheese
Honey
Dried fruit
Fresh fruit
2. To make your hot cereal into a protein-rich breakfast while cooking add your choice of:
Soy grits (1 tablespoon per serving—they cook in just a few minutes)
Extra nonfat dry milk powder (1 tablespoon per serving)
Ground toasted sesame seeds Wheat germ (to taste) (to taste)
3. If you like just toast in the morning, you can still have a healthy breakfast.
Make your own bread and include extra nonfat dry milk, wheat germ, soy flour or grits, ground sesame or sunflower seeds. The Whole Wheat Quick Bread is a terrific breakfast bread.
Spread your toast with low-fat cottage cheese. One of my favorites is a toasted pumpernickel bagel with a thick coat of cottage cheese and a little orange marmalade.
4. For waffles or pancakes that give you protein as well as energy, add:
Soy flour (¼ cup soy flour to 1 cup whole wheat flour)
Extra nonfat dry milk (at least
3 tablespoons nonfat dry milk to 1 cup whole wheat flour)
Wheat germ
or top your pancakes with ricotta cheese or low-fat cottage cheese and fruit.
Quick Mix
This complementary protein mix is all-purpose—great for making pancakes, waffles, biscuits, muffins, coffeecake, or tempura.
6½ cups whole wheat regular or pastry flour
1½ cups soy flour
1 tablespoon salt (or to taste)
1 cup instant dry milk
1/3 cup baking powder
2½ cups wheat germ
Mix thoroughly and store in a tightly covered jar in the refrigerator.
Complementary protein: wheat + soy + milk product
Pancakes
About 8 pancakes
1 egg
1 cup low-fat milk, buttermilk, or yogurt
3 tablespoons oil
1½ cups Quick Mix
Beat egg and combine with milk and oil. Stir in mix and fry on a griddle.
Waffles
About 6 waffles
2 eggs
1½ cups low-fat milk
3 tablespoons melted margarine or oil
2 tablespoons honey
1¼ cups Quick Mix
Beat eggs and combine with milk, margarine, and honey. Stir in mix. Bake in a preheated waffle iron. To make lighter waffles, separate the eggs and beat whites until stiff; fold into batter just before baking.
Biscuits
About 16 biscuits
1/3 cup oil or melted margarine
2/3 cup low-fat milk, buttermilk, or low-fat yogurt
2¼ cups Quick Mix
Preheat oven to 450°F. Combine oil and milk and stir in mix. Turn out on floured board and knead lightly. Pat or roll out 1 inch thick, cut with a biscuit cutter, and put on a greased baking sheet. Bake for 12 to 15 minutes.
Variation: Cut dough in triangles, fill with brown sugar and cinnamon, and roll up.
Muffins
2 eggs
1 cup low-fat milk, buttermilk, or low-fat yogurt
2 tablespoons oil
2 tablespoons honey or molasses
2½ cups Quick Mix
Optional:
chopped dried fruit (dates, apricots, raisins, etc.)
chopped nuts
fresh berries
canned fruit, drained and chopped
Preheat oven to 400°F. Beat eggs and combine with milk, oil, and honey. Stir in mix and dried fruit or other addition. Pour into muffin pans or cups and bake for 15 minutes. For lighter muffins, separate the eggs and beat the whites until stiff. (Fold into batter just before baking.)
Coffeecake
1 egg
¼ cup oil plus 1 tablespoon
¾ cup low-fat milk, buttermilk, or low-fat yogurt
¾ cup tightly packed brown sugar
1½ cups Quick Mix
Dried fruit (as above) (optional)
1½ teaspoons cinnamon
½ cup nuts
½ cup shredded coconut
Preheat oven to 375°F. Beat egg and combine with ¼ cup oil, milk, and ½ cup sugar. Stir in mix and dried fruit. Combine cinnamon, remaining ¼ cup sugar and 1 tablespoon oil, nuts, and coconut. Sprinkle crumbly mixture over batter and bake for 30 minutes.
Oatmeal-Buttermilk Pancakes
6 servings (18 to 24 four-inch pancakes)
These pancakes are moist and deliciously chewy.
½ cup water
½ cup instant dry powdered milk
1 tablespoon honey
2 cups buttermilk