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Variation: Along with the sesame seeds add 1 cup each or combined whole or ground peanuts, walnuts, sunflower seeds.

Complementary protein: sesame seeds + milk + wheat

Chunky granola (With No Oil Added)

Susan Weber of Willits, California, volunteered several weeks’ work at the Institute. She brought with her this recipe, which appeals to me because it doesn’t call for added oil, unlike most Granola recipes. Susan’s family calls it “Cookie Crunch Granola,” but she thought that sounded too much like General Foods’ creation.

8 cups roiled oats

1 to 2 cups nuts

½ cup sunflower seeds

½ cup sesame seeds

½ cup whole millet or buckwheat groats

3 cups or more whole wheat flour (or part cornmeal, rice flour, or other whole-grain flour)

1 to 2 teaspoons salt (optional)

½ to 1 cup honey

1 to 2 cups hot water (more water makes it chunkier, less makes it crumbly)

1 teaspoon vanilla

Preheat oven to 350°F. In a large bowl or pot, combine oats, nuts, seeds, millet, flour, and salt. Mix together honey, water, and vanilla, and stir into dry ingredients. Spread on a lightly oiled baking sheet and squeeze mixture together to form small chunks, but don’t crowd; the chunks need to bake clear through. Roast until golden brown, about 10 to 20 minutes. (With the larger amount of water, reduce heat and bake longer.) As it bakes the granola may need stirring to brown evenly. Cool thoroughly before storing.

Variations: Replace part of the water with the freshly squeezed juice of 2 oranges (and add the grated rinds if the oranges were not sprayed with pesticides), or use 2 teaspoons orange oil.

For “gingerbread” granola, use half molasses (for half the honey) and add 2 teaspoons cinnamon, 1 teaspoon ginger, and ¼ teaspoon ground cloves.

For a nice change, substitute maple syrup for honey.

Complementary protein: sesame seeds + wheat + oats + nuts + sunflower seeds

Rice Cream and Sesame Cereal

4 servings

If you like cream of wheat or cream of rice cereal and would like the same good taste with the food value of whole grains, try this simple recipe. Roasting the rice is optional but gives it a slightly nuttier taste.

Rice Cream Powder

¾ cup brown rice, washed

Roast in a dry skillet over medium heat, stirring until browned. Grind in a blender or food processor until fine. Roast again in dry skillet. Store cooled powder in a tightly covered container.

Cereal

4 cups low-fat milk

1 teaspoon salt

1 cup rice cream powder

1 tablespoon brewer’s yeast

2 tablespoons ground raw or toasted sesame seeds

Bring milk and salt to a boil and stir in rice cream powder. Lower heat and simmer, covered, until thick, about 10 minutes. Stir in brewer’s yeast and sesame seeds. Serve with more ground toasted sesame seeds, milk, margarine, honey, or molasses.

Variation: Instead of rice cream try wheat, rye, or corn.

Complementary protein: rice + milk

Nut French Toast

6 to 8 slices

A favorite of Irma Timmons of Shawano, Wisconsin, and a great way to enjoy French toast with no cholesterol. For a more traditional texture, blend in an egg white or two.

1 cup water

1 cup raw cashews

½ teaspoon tamari sauce

1 tablespoon honey

2 tablespoons whole wheat flour

Puree in a blender. Dip whole wheat bread slices into the batter (keep stirring the batter—the nuts tend to settle to the bottom) and brown well on both sides on a griddle or in a skillet brushed with safflower oil. Serve with applesauce or your favorite fruit topping. I like it with low-fat cottage cheese on the side.

Complementary protein: cashews + wheat

California Scrambled Tofu

2 servings

A favorite of Karla Peterson of Pt. Richmond, California. She writes, “We’ve enjoyed experimenting with tofu. The scrambled tofu recipe is our favorite. What a delight to find an alternative to eggs for breakfast!”

2 teaspoons margarine or oil

1 large green onion, sliced

1 cup sliced mushrooms (4 to 5 medium)

11 ounces tofu, drained (squeeze in dry towel) and crumbled

¼ teaspoon ground turmeric Dash white pepper

¾