Posts tagged ‘heart healthy’

August 15, 2010

Apple or Blueberry Flax Pancakes

“heart healthy”
Derek and Vi Shevkenek

  • 1 ¼ c. flour
  • 1/3 c. flax, coarsely ground
  • 3 tbsp. sugar
  • 1 tbsp. baking powder
  • ½ tsp. salt (less)
  • ¼ tsp. cinnamon
  • dash nutmeg
  • 2 eggs
  • 1 ¼ c. 2% milk
  • 3 tbsp. butter, melted
  • 1 c. apple or blueberry

Mix together dry ingredients. Mix remaining ingredients together separately, then add all at once to dry ingredients and mix minimally.

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August 15, 2010

Vi’s Cereal Mix

July 2002

  • wheat flakes
  • triticale flakes (wheat + rye)
  • rye flakes
  • oatmeal flakes
  • steel cut oatmeal
  • barley flakes
  • millet
  • flax
  • dried cranberries (Crasins) – I usually add the dried cranberries or raisins when I cook the cereal. Here they are mixed in. (Any dried fruit works).

To steam-cook: 1 c. cereal to 2 c. water, plus a few grains of salt. Bring to a boil, then remove from heat and let stand 15 mins.

August 15, 2010

Low-Cholesterol Tomato Soup

from magazine

  • 2 c. sliced carrots
  • 1 c. chopped celery
  • 1 small onion, finely chopped
  • ½ c. chopped green pepper
  • ¼ c. butter or margarine
  • 4 ½ c. chicken broth
  • 4 medium tomatoes, peeled and chopped (4 c.)
  • 4 teaspoons sugar
  • ½ tsp. curry powder
  • ½ tsp. salt, option
  • ¼ tsp. pepper
  • ¼ c. all-purpose flour

In a Dutch oven, sauté carrots, celery, onion and green pepper in butter. Add 4 cups broth, tomatoes, sugar, curry powder, salt (if desired) and pepper. Boil, then simmer for 20 mins. Combine flour and remaining broth until smooth. Gradually add to soup. Bring to a boil; cook and stir for 2 minutes. Yields 9 servings (about 2 quts.)

August 14, 2010

Beet Leaves

Chop beet leaves (not too fine) and layer in casserole with 1 ½ c. uncooked rice, onion, garlic, dill, and salt. Pour over this about 3 c. milk (or carnation, or cream with milk). Bake for 1 hour at 350.

August 14, 2010

Apricot Snacking Cake

Vi Shevkenek [nee Neufeld] March 1995. So tasty + low-fat, low (0 mg) cholesterol.
In bowl, combine:

  • 1 c. whole wheat flour
  • 2/3 c. wheat germ
  • ½ c. white flour
  • ½ c. brown sugar
  • 2 ½ tsp baking powder
  • 1 tsp. cinnamon
  • pinch salt

Whisk together and quickly stir into dry ingredients until just moistened: ¾ c. orange juice and ¼ c. vegetable oil. Then fold into batter 1 c. snipped dried apricots (about 20 apricots). Spread in a sprayed and dusted with flour 8×8” pan (or layer cake pan). For the topping, mix and spread:

  • 2 tbsp finely chopped nuts (optional)
  • 1 tbsp. wheat germ
  • 1 tbsp. brown sugar

Bake at 350 for about 20 mins or till toothpick tests clean. Cool in pan. Makes 20 pieces (not over size!). If you lightly dust icing sugar over, it is a little fancier.

August 13, 2010

Crisp Flatbread

from Vi Shevkenek, from “The New Lighthearted Cookbook,” by Anne Lindsay

In bowl, mix:

  • ½ c. sesame seeds
  • ½ c. cracked wheat or bulgur
  • 1 c. flour
  • 1 c. whole wheat flour
  • 1 tbsp. sugar
  • ½ tsp. salt
  • ½ tsp. baking soda

Cut in: 1/3 c. soft non-hydrogenated margarine (like Becel)
Add: ¾ c. buttermilk; mix well.

Form into 6 balls and roll on floured surface into circles less than 1/8” thick (as thin as you can). Place on an ungreased baking sheet.

For topping, combine: 1 egg white and 1 tbsp water. Brush over tops of circles, then sprinkle with poppy seeds, sesame seeds, or caraway seeds and coarse or regular salt. Vi’s note: I would try Herbamore (aromatic sea salt).

Bake at 400 or until golden brown. Cool, break into smaller pieces. Store into airtight container for up to 2 weeks.

(5 grams of fat per 5 pieces. Serve with salads or Soups & Stews or use instead of chips for dipping).

August 13, 2010

Cabbage Soup

Vi and Marg Shevkenek, Nov 16 – 06 “Jac’s heart attack” “Heart Healthy”

  • 1 ¼ c. ground beef
  • 4 c. boullion
  • 1 can stewed (3 c.) diced tomatoes
  • 2 c. sliced carrots
  • 1 c. chopped green peppers
  • 1 c. chopped onions
  • 1 medium head cabbage, chopped
  • chick peas (optional)
  • 2 ½ c tomato juice
  • 2 c. celery, chopped
  • 1 c. mushrooms, fresh or canned
  • salt and pepper, cayenne pepper, hot sauce, red chilis to taste

Brown meat and drain fat. Add all other ingredients and simmer on minimum heat for 2 hours.