Pita Bread

1-1/8 cup warm water (110 degrees F)

1-1/2 cups white flour

1 cup whole wheat flour

1/2 cup oat flour

1 tsp. salt

1 TBSP olive oil

1-1/2 tsp. white sugar

1-1/2 tsp. active dry yeast

1. Place all ingredients in bread pan of your bread machine in order listed, select dough setting and start.

2. When cycle has completed, turn dough onto a lightly floured surface. Gently roll and stretch dough into a 12 inch rope. With a sharp knife, divide dough into 8 pieces. Roll each into a smooth ball. With a rolling pin, roll each ball into a 6 to 7 inch circle and set aside. Cover with a towel and let rise about 30 minutes or until slightly puffy.

3. Preheat oven to 500 degrees. Place 2 or 3 pitas on a baking sheet and bake for 4 to 5 minutes until puffed and tops begin to brown. Remove from oven and immediately cover pitas with a damp towel until soft. Once pita has softened, either cut in half or split top edge for a whole pita. They can be stored in a plastic bag in the fridge for several days or in the freezer for up to two months.

Muffin Mix

My family loves muffins, but when we changed the way we eat 13 months ago the easy boxed muffin had to go. Since then I have been playing with muffin recipes, in fact yesterday when I offered My daughter's study group a healthy after school muffin, she said, in not such a nice voice, "enough with the muffins!" So while I move on to experiment with other healthy snack options I will post my recipes for healthy muffins in case anyone out there is interested in another healthy meal or snack idea. These muffins work well for my family because I can keep the mix on hand, and add the wet ingredients quickly in the morning, depending on what I have on hand, and what my mood may be. I usually have extras for after school snacking, and often store some in the freezer for busy days. These muffins are made with whole grains, high in fiber, and nutrition. I use egg whites and fat free yogurt adding lean protein. The amount and type of sweetener can be adjusted for your own likes and needs. Apple sauce, pumpkin, zucchini, banana, blueberries, nuts, choc chips, the options are many, play with them, maybe your family will say "enough with the muffins" too.

2 c. oat flour

4 c. whole wheat flour (pastry flour produces a lighter muffin, but I don't think it's worth the extra expense)

1/2 c. ground flax seed

2 t. salt

1/2 t. baking powder

2 t. soda

Grind oats into a fine powder, mix all above ingredients and store in a sealed container in a cool dry place. This mix will make 4 batches of 12 muffins, or my favorite, 24 mini muffins (this way I can eat 2 not just 1). Just measure out the premixed dry ingredients add the desired wet ingredients just before baking. Please see recipes for Banana nut, Pumpkin and Zucchini muffins for using this muffin mix.

Zucchini Muffins

1 3/4 c. dry muffin mix (see muffin mix recipe post, also in breads)

1/3 c. sugar or sugar substitute (I have tried omitting this, but my family wouldn't eat them)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. grated zucchini

2 T. mini semi sweet choc chips (opt. that will please the kids), or chopped nuts.

*2 T. choc. chips or chopped walnuts adds 9 calories and 1/2 g. fat per muffin, while nuts add about the same # of calories, they also add a bit of protein, and their fat is the good fat.

Bake at 375 for 12-15 mins. for mini muffins and 15-18 mins. for regular sized muffins

1 regular muffin or 2 mini muffins with sugar = 104 calories, 4g. protein, 0g. fat, and 20 carbs.

muffins made without sugar or with a no calorie sugar substitute = 83 calories, and 14 carbs.

Eating these muffins with 3 egg whites adds 50 calories and 12g. protein for a balanced meal

Banana Nut Muffins

1 3/4c. dry muffin mix (see muffin mix recipe, also posted in breads)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. mashed ripe banana

2 T. mini semi sweet choc chips (opt. that will please the kids) or

2 T. chopped walnuts (opt. adds a little protein, but also adds calories and good fats, sprinkle a few on top)

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins without choc. chips or nuts = 98 calories, 4g. protein, 2g. fat, 18 carbs. (2 T. choc. chips or chopped walnuts adds 8 calories and 1/2 g. fat per muffin, nuts are a better addition due to their protein and good fat. You can further reduce the carbs. and calories by reducing the banana, and replacing it with more protein rich greek yogurt, but this will also decrease sweetness. Try replacing 1/2 of the banana with natural, sugar free applesauce this will cut 1 carb and 30 calories.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.

German Pancakes

9 egg whites

1 whole egg

1 c. whole wheat flour (whole wheat pastry flour will make pancakes more light)

1/2 t. salt

1 c. skim milk

1 T. butter ( decrease saturated fats and cut trans fats by using "I Can't Believe it's not Butter" cubes for baking, carb. and protein count remains the same)

Beat together eggs, flour, salt, and milk. Melt butter in 9x13" cake pan, remove pan from oven when butter is melted and beginning to brown. Pour egg mixture into pan over melted butter. Return pan to heated oven and bake at 425 for 18-20 min. Serve topped with berries, or a mixture of cottage cheese and yogurt. Serves 6

1/6 of recipe, without cottage cheese and yogurt topping: 115 calories 3g. fat 14g. carbs. 11g. protein

1/6 of recipe with 1/4c. low-fat cottage cheese mixed with 3 oz. of low-fat flavored yogurt: 160 calories, 4g. fat 18g carbs. and 18 g. protein (numbers vary depending on type of yogurt or cottage cheese used)

Oatmeal Waffles

I have an almost 12 yr. old son who has a gentic disorder called Dravets' Syndrom. He is Autistic, epileptic and mentally handicapped. Physically he is big and strong and at the same time loving, sweet, and gentle. Raising him has it's challenges, one of them is feeding him. Let's just say that what he will eat is very limited. He likes waffles, in fact he eats them about 3 x each day. It's important to me that they are healthy. This recipe is whole grain, high in fiber and the added protein powder makes them a more balanced meal. He won't eat them with cottage cheese and fruit. He like peanut butter and syrup. The peanut butter is great protein, but I would love to find a healthy alternative to syrup that he would eat. We have tried Agava, but he doesn't love it. If you have any ideas please pass them on.

* I recently discovered that 1/4 c. of frozen blueberries heated in the microwave makes a great tasting low calorie, low carb, high fiber, syrup. Blueberries contain more antioxidants than any other fruit protecting against heart disease and cancer.

2 c. oatmeal (blended to a dust)

2 t. baking powder

1/2 t. salt

1 scoop Melaleuca's Proflex vanilla shake mix

2 T. flax seed, freshly ground (I grind in my magic bullet)

1 c. skim milk or water

1 whole egg

2 egg whites

1/2 c. natural applesauce (no sugar added)

Makes 6 waffles

You can mix dry ingredients ahead of time, keep in an air tight container and mix in wet ingredients when ready to eat.

This is a great waffle mix the entire family will love. The added protein powder not only makes them smell and taste great, but helps boost the protein grams to 10g. per waffle. We serve them with cottage cheese, yogurt and berries. This will boost the protein a few more grams.

Apple Bread

#1

3 c. Whole Wheat Flour

1 t. Cinnamon

1/2 t. Nutmeg

1 t. Salt

1 t. Baking Powder

#2

1 1/2 c. Sugar or Sugar Substitute

1 c. Apple Sauce

3 Eggs (or 5 egg whites)

2 c. Shredded Apples

3 t. Vanilla

Combine #1 ingredients, stir until well mixed. Mix #2 ingredients in a separate bowl. Add #1 ingredients slowly into #2 ingredients, stirring until blended. Bake loaves at 325 for 1 hour.

Pizza Pockets

Frozen Whole Wheat Roll Dough

Turkey Pepperoni and

Pasta or Pizza Sauce (look for ones low in sugar)

or

Cooked chicken Breast and

Lite Kraft BBQ Sauce

Low Fat Mozzarella Cheese (optional)

1. Defrost dough just until soft

2. Roll each dough ball into a 6" circle

3. Measure one serving size of your choice of meat

4. Mix meat and the accompanying sauce together

5. Place meat and sauce mixture in center of dough circle

6. Fold dough over to form a pizza pocket

7. Seal off edges of Pizza Pockets with a fork

8. Brush top of Pizza Pocket with egg whites

9. Let Pizza Pocket raise about 30 mins.

10. Bake at 350 until lightly browned, about 20 min.

Remember to lower the carbs by choosing a bread that is high in fiber (whole grain) and a sauce that is low in sugar, or sugar free. Balance these carbs. with the low fat protein in the cheese and meat you choose for the filling, there are many options, have fun!

My sister Leslie makes these ahead and freezes them in baggies to defrost and warm in microwave, for a health quick snack.

Pumpkin Bread

#1

1 2/3 c. Flour (whole wheat pastry flour works well)

1 tsp. Soda

3/4 t. Salt

1/4 t. Baking Powder

1/2 t. Cinnamon

1/2 t. Ground Cloves

Choc. Chips, Nuts, and/or Raisins

#2

1 1/3 c. Sugar (can use a sugar substitute, such as Xyletol)

1/3 c. White Bean Puree (drain and rinse beans well, add 1/2 c. water to 15 oz. can of beans and puree in blender)

2 Eggs (use 4 egg whites to cut fat)

8 oz. of Canned Pumpkin

1/3 c. Water

Combine #1 ingredients, stir until well mixed. Mix #2 ingredients in a separate bowl. Add #1 ingredients slowly into #2 ingredients, stirring until blended. Bake loaves at 350 for 1 hour.

*This recipe uses bean puree in place of the oil. Beans are fat-free, fiber rich, and a great protein source. Beans are good for the heart, prevent cancer, and level out blood sugars. I had never used bean puree before. I will try this in other recipes, loved it! Thanks Elizabeth