Archive for October, 2010

Raspberry Oat Bars

  • 1/3 cup            White grape juice concentrate
  • 1 t                    Lemon juice
  • 2 Tbspns        Corn Starch
  • 1 cup              Whole wheat flour
  • ¼ t                   Baking soda
  • 1/8 t                 Salt
  • 1 cup               Old fashion oats
  • 6 T                   Smart Balance Light Buttery Spread
  1. Preheat oven to 350 degrees. Spray an 8-inch square pain.
  2. In a small pot combine the raspberries, grape juice concentrate,  and lemon juice. Bring mixture to a boil for 2 minutes stirring regularly. Thicken with corn starch. Set aside to cool while following next steps.
  3. Mix together the flours, baking soda, salt, and oats. Now add the butter and mix until crumbly.
  4. Press dry mixture into pan. Top with raspberry mixture.
  5. Bake for 30 minutes. Allow to cool before cutting bars to ensure raspberry mixture is firm.  Cut into 6 equal bars and serve.

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I use the Bread Machine to mix my dough. Add in the order your bread machine recommends:

11 oz water (warm)

2 Tbspns olive oil

2 Tbspns molassess

1 teaspoon salt

3 1/2 cups whole wheat flour

2 Tbspns flax seeds

2 Tbspns sesame seeds

2 Tbspns Poppy seeds

2 Tbspns oat bran

2 Tbspns Gluten flour

3 teaspoons of active yeast

Let the bread machine work through the dough cycle. When completed take out and divide into 12 equal pieces. Cut each piece into three and then roll and place in a sprayed Muffin pan or a Demarle Muffin pan. Bake 25 minutes at 350 F.

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2 Tbspn Olive Oil

I onion diced

2 carrots diced

2 Tbspn finely chopped fresh ginger

3 gloves of crushed garlic

4 large mushrooms halved and sliced

3 stalks of celery thinly sliced

Saute until veggies are soft.


4 cups of cooked white beans (if using canned rinse first)

6 cups vegetable stock

1 can diced tomatoes

4 cups of finely chopped Kale ( I could not find any this time so added Bok Choy which worked well)

Simmer for 20-25 minutes.

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  • 2 cups  whole wheat flour
  • 1/2 teaspoon salt
  • 3 tablespoons organic raw sugar
  • 1 tablespoon baking powder (aluminum free)
  • 1/4 cup cold Healthy Margarine such as Smart Balance
  • 1 Tablespoon of Ground Flax seed soaked for 1 hr in 2 Tbspns water
  • 1/2 cup soy milk with a little more in reserve to get consistency correct
  • 1/2 teaspoon vanilla

I mixed mine in my food processor but can do it by hand in the following order.  Mix all the dry ingredients together. Cut in the “butter” until it is like bread crumbs or pulse until mixed in processor. Then add the Milk, flax seed mix, and vanilla.  Mix needs to be a little thicker than a cake mix, add a little milk if not. Spray 8×8 glass baking dish with high heat canola oil. Spread batter into dish.  Bake at 400 for 20-25 min. Allow to cool. Top with fruit and then one of the Tofu, Cashew, or Coconut and cashew cream in one of the earlier posts. Picture coming.

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  • 1 tablespoon extra virgin olive oil
  • ½ cup minced onion
  • 1 clove minced garlic
  • 1 tablespoon minced fresh ginger
  • 1 diced carrot
  • 5 cups chopped organic kale
  • 6 cups organic vegetable broth
  • 12 ounces firm organic tofu, diced into small ¼-inch pieces
  • 2 tablespoons naturally brewed, low sodium soy sauce
  • ¼ teaspoon salt ( I use Sea Salt could use Kosher or regular)
  • 1 tablespoon of Vegan Chicken Flavor Seasoning (for recipe see on my blog)

1.      Sauté in the olive oil next four ingredients until onion is soft and clear.

2.      Add all the rest of the ingredients. Simmer for 25 minutes.

3.      Add dumplings and simmer another 25 minutes.


½ cup Organic Oats ground in processor

Add 1 cup whole wheat flour

3 teaspoons Aluminum Free Baking Powder

Pinch of salt

2 tablespoons cold Smart Balance flaxseed or other “Margarine or butter choice”

Process until large crumbs. Slowly add cold water until soft dough forms. Do not over process.

Roll into balls. Drop into top of soup.

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Kale Salad

2 1/2 Tbsp Lemon Juice

2 Tbsp Bragg’s Liquid Aminos (or lite sodium soy sauce)

1/2 tsp Onion powder

1/4 tsp Garlic Powder

2 1/2 Tbsp Water

1 1/2 tsp Olive oil (to make this oil free use 1/4 cup of slithered almonds and 1/4 cup of water to make thick creamy dressing)

1/4 cup Black Olives – sliced

3 cups fresh Kale Finely chopped

2 Green Onions (Shallots, Scallions) chopped

2 1/2 Tbsp Raw Sunflower seeds

3 radishes sliced

1 Roma Tomato Diced

1/4 Red Pepper diced.


1. In the blender place the first six ingredients and blend well. (Can shake together in a closed jar)

2. Mix the other ingredients in a bowl.

3. Pour the dressing over the ingredient and mix well.

4. Refrigerate for 1 -2 hrs prior to serving.

From the Lifestyle Centers of America WellSpring Diabetes program.

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