Banana Bread (aprox 450 calories for 1/4 loaf)**** (cost less than $1.00 for 1/8th loaf or 600mg dci)
1/2 c butter (I used 1/2 c unsweetened applesauce instead)
1/2 c brown sugar (I used 1T stevia instead)
3/4 t baking soda
1/2t salt (I omitted this)
1/2t ground cinnamon
1/4 t ground nutmeg
1t vanilla extract
1 1/2c (12 oz) mashed banana (about 3 med-large bananas)
1/4c (3oz) honey
2 eggwhites
2 c buckwheat ferinetta
1/2 c (2oz) chopped walnuts (I omitted this).
preheat oven to 350F. Spray canola or olive oil spray on bottom of loaf pan.
Beat together the butter, sugar, baking soda, salt, cinnamon, nutmeg and vanilla in a medium bowl until smooth. Add the banana, honey and eggs, beating until smooth. Add the flour and nuts, stirring until smooth. Spoon the batter into the prepared pan and let it rest at room temperature, uncovered, for 10 min.
Bake bread for 50 min. Lay a piece of foil gently across the top, and bake until a cake tester inserted into the center comes out clean, 10-15 min more. Remove the bread from the oven, and allow it to cool for 10 min before turning it out of the pan onto a rack to cool completely.
PCOS Blaster muffins
2 ½ c. buckwheat farinetta
½ c. soy lecithin
1 T. baking powder
1 t. sea salt
4 t. cinnamon
1/2 c. flaxmeal (or fresh-ground flax seeds)
3 mashed bananas
2 T. brown rice syrup
4 ½ t. stevia plus FOS (spoonable stevia, not the pure extract)
2 eggs
¾ c. water
3 T. cold-pressed oil
2 t. vanilla
1 ½ c. blueberries (I like blackberries better, and use 2 per muffin)
Mix dry ingredients. Mix wet ingredients, including dry stevia. Add wet to dry ingredients and mix with fewest possible strokes.
Bake at 375 deg. For 25-30 min. Makes 12 muffins.
ONE muffin has about 17.5g digestible carbs, PLUS about 4.5 g or more fiber (non-digestible carbs, don't affect blood sugar).
The info in the post with the recipe is for TWO muffins, as I try to eat two a day to get the higher dose of DCI.
Pumpkin Bread
For the pumpkin bread I used stevia instead of sugar and added carrots. I also used apples sauce instead of oil.
4 egg whites
1 2/3 cups granulated sugar (I used stevia instead)
1 cup vegetable oil (I used 1 cup apples sauce)
15-ounce can pumpkin
2 cups sifted all-purpose flour (I used buckwheat ferinetta)
2 teaspoons baking powder
2 teaspoons ground cinnamon
1 teaspoon salt (optional)
1 teaspoon baking soda
Using an electric mixer at medium speed, combine the eggs, sugar, oil and pumpkin until light and fluffy. Stir together the flour, baking powder, cinnamon, salt and baking soda. Add the dry ingredients to the pumpkin mixture and mix at low speed until thoroughly combined and the batter is smooth. Spread the batter into a greased 13 by 10-inch baking pan. Bake for 30 minutes. Let cool completely before frosting.
| Creamy Kaha (Buckwheat) Cereal
2/3 c water
1/3 c milk or nondairy creamer
2 T kasha (buckwheat groats)
dash of salt (optional)
1 1/2 t brown sugar (more if desired)
1 T butter
1/4 t cinnamon
2 T dried cranberries or raisins
In a small pan, bring the water and mild to a boil. Add the buckwheat, salt, sugar, butter, cinnamon, and dried fruit of choice. Keep the cereal at a gentle boil and stir frequesntly for 8-11 minutes or until desired consistency is achieved. Serve immediately with added cream. Makes 1-2 servings
Nutrietns per serving: calories 120, fat 7g, cholesterol 20mg, sodium 85mg, carb 13g, protein 3g, fiber 1g.
Kasha Varnishkes (I like it better w/o the noodles)
Kasha Varnishkes 6 servings
Ingredients:
1 cup of buckwheat groats (460mg DCI  )
1 egg, beaten
2 cups of boiling water
2 medium onions
salt
black pepper, preferably freshly ground
oil, shmaltz, or butter to fry the onions
Method:
1. If the groats need picking over, do so. Then place them in a sieve or fine colander, and rinse them with cool running water. Let them drain thoroughly. The drier, the better, so do this first step at least 15 minutes ahead of time. Stir them up once or twice while they drain so they don’t stick together.
2. Peel and chop the onions.
3. In a medium-sized pot, put enough fat to cover the bottom. Heat it a little, then add the onions. Fry and stir them till golden. Add 1/4 tsp. salt and a few grinds of pepper to the onions, then remove them from the pot and put them aside. Ensure that there is still enough fat to cover the bottom of the pot; add more if necessary.
4. Boil the water. Keep it hot nearby.
5. Beat the egg in a medium-sized bowl. Add the washed, drained kasha to it and mix very well with a wooden spoon.
6. Heat the pot, with its fat, again. Add the kasha/egg mixture to it, and stir with a wooden spoon. The kasha will dry out and the egg will coat each grain. Keep frying and stirring, scraping up any layer of egg that may form on the bottom of the pot. This may take 5 minutes.
7. When each grain of kasha is separate and dry and a nutty aroma goes up from the pot, add 1 tsp. salt, a little more pepper, and the boiling water. Be careful: it will boil up and splutter.
8. Stir everything back down, cover the pot tightly, and steam the grains over the lowest possible flame for 30-40 minutes. Refrain from uncovering the pot: you need that head of steam in there. When the kasha is done, the water should be absorbed. Test with a fork. A spoon will mash the grains and you will get a stodgy mass instead of the desired light, separate grains.
9. Stir the fried onions into the kasha. Fluff it all up with a fork. Cover the pot again and leave it alone for a few minutes.
10. Meantime, cook two handfuls of bowtie noodles in boiling salted water till tender. Stir them into the potful of prepared kasha. Taste for salt and pepper and serve.
Kasha can be made a day ahead of time and loses nothing by re-heating: put it on a hot plate, or on a low flame with a flame tamer between the pot and the fire. Stir from the bottom up with a fork, to keep it from scorching.
*
Now don’t tell the kids, but kasha is not only warming and filling and tasty, it’s also good for you. It’s high in protein and low in cholesterol (if you choose the right fat), with a goodly amount of fiber, calcium, iron and B vitamins. Chinese medicine considers kasha warming and appropriate for winter menus. There must be something to that, for the recipe comes from the cold Russian climate. I too like to put it on the table when the days darken early and it’s cold outside. As Thanksgiving approaches and home cooks are desperate for something to go with the turkey, I recommend the interesting texture and satisfying flavor of kasha as a side dish. Pair it with sweet potato sticks (recipe forthcoming) and zucchini fritters (coming up next).
Kasha varnishkes is also a good dish for the vegetarian at the table.
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