Applesauce Muffins

Makes 1 dozen

1     cup whole wheat flour
1    cup unbleached white flour
1     tablespoon baking powder
1/2  teaspoon salt
1     teaspoon cinnamon
2/3  cup sugar or 1/3 cup sugar and 1/2 teaspoon. stevia powder replacer for 1 large egg (1/2 tablespoon. Ener-G mixed                   with 2 tablespoon. water)
3/4  cup soymilk (use less if using stevia instead of sugar)
1     cup applesauce
1/2  cup raisins, optional

Preheat the oven to 400 degrees. Mix the first 5 ingredients together, and then add all the wet ones, mixing just until moistened. Fold in the raisins if you are using them and then fill paper lined muffin tins full. Bake 20 minutes or so.








Blueberry Muffins - Low-Fat

Makes 1 dozen

2     cups flour
1     tablespoon baking powder
1/2  teaspoon salt
1/2  teaspoon cinnamon
2/3  cup sugar
1/2  tablespoon Ener-G Egg replacer -- mixed with 2 tablespoons water
1/2  teaspoon vanilla
3/4  cup soy milk -- or rice milk
3/4  cup applesauce
2/3  cup blueberries -- fresh or frozen (measured then defrosted)

Preheat the oven to 400 degrees. Sift the first 5 ingredients together, and then add all the wet ones.   Mix just until moistened. Fold in the blueberries and then fill muffin cups (paper-lined or sprayed) full.   Bake 20 minutes.









Blueberry Pancakes

Makes 11 pancakes

1 1/4       cups flour -- (combination of whole wheat pastry flour and unbleached white)
1     tablespoon sugar
2     teaspoons baking powder
3/4  teaspoon salt
1     cup soy milk
1/2  tablespoon egg replacer -- mixed with 2 tablespoons water
2/3  cup blueberries

In a large bowl, mix flour, sugar, baking powder, and salt.  Add milk and egg replacer and stir just until flour is moistened.  Set aside for 5 minutes until the skillet is heated and stir in blueberries right before pouring.

Heat non-stick skillet over medium heat; spray lightly with non-stick spray, if necessary.  Pour batter by scant 1/4 cupfuls onto hot griddle, making a few pancakes at a time.  Cook until tops are bubbly and bubbles burst; edges will look dry.  With pancake turner, turn and cook until undersides are golden.  Place on warm platter; keep warm.

Repeat until all batter is used, spraying with more non-stick coating, if necessary. Serve pancakes with syrup or other topping as desired.

Per serving: 252 Calories (kcal); 2g Total Fat; (7% calories from fat); 8g Protein; 51g Carbohydrate; 0mg Cholesterol; 871mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates









Drop Scones or Biscuits

Makes 14 to 16 scones or biscuits

2     cups flour (half unbleached white flour and/or half whole wheat pastry flour)
1/2  teaspoon baking soda
1/2  teaspoon salt
1            teaspoon sugar
1    teaspoon baking powder
1 1/4      cups reduced-fat soymilk mixed with 1 tablespoon lemon juice

Preheat oven to 400F.

Mix the dry ingredients together in a medium bowl. Stir in soymilk mixture with a fork. Stir quickly to moisten the dry ingredients. Drop the mixture by large spoonfuls onto lightly greased or non-stick cookie sheets, far enough apart so they don't touch. Smooth the tops a bit with wet fingers, and sprinkle with sugar, caraway seeds, sesame seeds, or poppy seeds, if you like.

Bake in a 400F oven for about 10 minutes, or until golden brown on the bottom and beginning to color on the top. Serve immediately, if possible.

Variation: For herbal biscuits, add 1/4 tsp. pepper, 1/2 tsp. minced garlic, 1 Tbsp. minced fresh basil, 2 Tbsp. minced fresh chives, and 1 tsp. minced fresh oregano, thyme, or marjoram to the dry mixture.

Per scone: Calories: 62, Protein: 2 gm., Carbohydrates: 12 gm., Fat: 0 gm.









French Toast

Makes About 6 slices

1     cup Soymilk
2     tablespoon Flour
1     teaspoon Sugar
1     tablespoon Nutritional yeast flakes
1/2  teaspoon salt
6     Slices bread

Mix together all ingredients except bread. Dip slices of bread into the mixture to coat well. Heat oil in a skillet and fry until golden brown and crispy on both sides. (Use a nonstick pan and cooking spray to make them fat-free.) Serve hot with cinnamon or maple syrup.









Orange Pancakes

Makes about 24 four-inch pancakes (or 3-4 dozen small pancakes)

1 1/4       cups unbleached white flour
1     cup whole wheat flour
1/4  cup reduced-fat soymilk powder or low-fat soy flour (opt.)
4     teaspoons baking powder
2     teaspoons baking soda
1     teaspoon salt
1 ½        cups apple juice
1 ½        cups orange juice

In a large bowl, mix together flour, soy powder, baking powder, baking soda, and salt. When the dry ingredients are well-combined, stir in fruit juices. Mix briefly-lumps are okay.

Heat a non-stick griddle or skillet (or a heavy skillet lightly greased with an oiled cloth) over high heat until it is hot; then turn it down to medium high. Spoon the batter onto the pan making 2"-4" (silver dollar) pancakes. When the tops are bubbly, turn them over carefully and cook until the under side is golden and the middle is cooked (you can spread apart one pancake using a fork to test). Serve immediately with maple syrup or other toppings.

Per pancake: Calories: 57, Protein: 2 gm., Carbohydrates: 12 gm., Fat: 0 gm









Pancakes or Waffles - Fatfree

1 1/4       cups  flour
2     tablespoons  sugar -- or other sweetener
2     teaspoons baking powder
3/4  teaspoon salt
1 1/3      cups soy milk -- or rice milk
1/2  tablespoon egg replacer -- mixed with.2 tablespoons  water

In large bowl, mix flour, sugar, baking powder, and salt.  Add soy milk and egg replacer and stir just until flour is moistened.  (For thicker pancakes, use only 1 cup milk.)   Let the batter rest for 5 minutes while skillet heats, and then stir gently one more time before using.

Heat non-stick griddle or skillet (sprayed lightly with non-stick spray) over medium heat until drop of water sizzles.  Pour batter by scant 1/4 cupfuls onto hot griddle, making a few pancakes at a time.  Cook until tops are bubbly and bubbles burst; edges will look dry.  With pancake turner, turn and cook until undersides are golden.  Place on warm platter; keep warm.

Repeat until all batter is used, brushing griddle lightly with salad oil, if necessary to prevent sticking.  Serve pancakes with syrup or other topping as desired.

Per serving: 195 Calories (kcal); 2g Total Fat; (8% calories from fat); 6g Protein; 38g Carbohydrate; 0mg Cholesterol; 654mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates

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