Pancakes

1 cake compressed or 1 package active dry yeast
4 cups water (amount may need
adjustment, depending on
type of flour you use)
1 teaspoon sugar
4 1/2 cups flour (can be bleached,
wheat, buckwheat, or
combination)
1 teaspoon salt
Soften compressed yeast in lukewarm water (85
degrees) or active dry yeast in warm water (110
degrees). Add sugar to mixture.
Combine dry ingredients. Add yeast mixture. Stir
well. Let stand overnight at room temperature.
Bowl must not be more than 1/2 full.
In morning stir batter and add:
2 Tablespoons brown sugar
3/4 teaspoon baking soda
1 Tablespoon oil
Cook on lightly greased griddle.

Jelly Omelet

2 Tablespoons jelly (grape or any flavor)
All Whites, Egg Substitute (Equivalent of 2 eggs)
nonstick cooking spray
Spray an 8" skillet with nonstick cooking spray and
place over medium heat. Pour egg substitute into
skillet and cover, to allow both sides to cook
quickly, about 2 minutes. Place 2 tablespoons of
jelly in center of cooking egg, and gently fold one
side of the egg over jelly to the other side. When
jelly starts to slide out of the ends of the egg, remove
omelet from skillet and enjoy!

Fruit Smoothie

1 1/2 cups orange juice
1 Tablespoon powdered egg whites
(found in bakery aisle or with health foods)
1/2 banana
handful frozen strawberries and/or
blueberries to taste
Blend in blender until smooth. Yields about 2 tall
glasses. This is a great start to the day: We like it
along with a bowl of oatmeal.

Black Bean Dip

2 cans black beans (rinsed and
drained) – if you prefer not
to use canned beans, use
prepared dried
1 bunch cilantro (cut the ends off the
stems and rinse before
using)
2-4 cloves garlic
3-5 limes (you just need the juice – add
a little at a time to control the
consistency)
Zest of 1 lime (only the green part of the skin – no
white)
A few grinds of black pepper
Put all ingredients into the food processor and blend
until smooth. You will want the consistency to be
spreadable, but not too loose. Don’t add all the lime
juice at the beginning, because you might make the
puree too wet. Taste and add non-iodized salt if
needed. This is great as a dip with tortilla chips or to
use it in place of refried beans in any of your
favorite dishes.

Guacamole Dip with Tortilla Chips

Corn tortillas (containing only corn, lime and water)
Corn oil for frying
4 ripe avocados
2 Roma tomatoes
1/2 yellow or white onion
salt
pepper
ground red pepper
cilantro
lemon juice
Chips:
Cut corn tortillas into triangles (1 corn tortilla = 4
chips, or cut to desired chip size). Heat oil in pan.
Fry tortilla triangles until crispy. Drain on paper
towel and sprinkle with salt.
Guacamole:
Remove seed from avocados and scoop out center.
Put in bowl and mash. Chop/dice tomatoes and
onion. Add to avocado and mix gently. Season with
salt, pepper, ground red pepper, and cilantro to taste.
Add squeeze of lemon juice.
You can add fresh jalapenos if you like it REAL hot!

Rafael’s Pico de Gallo

3 onions, diced
3 tomatoes, diced
1 green bell pepper, diced
3 jalapeno peppers (seeds and
ribs removed), diced
½ bunch cilantro leaves, chopped
1 teaspoon garlic, minced
2 teaspoons non-iodized salt
1 teaspoon cumin
The juice from 2-3 limes
Mix everything together & serve. It’s even better if
the flavors are allowed time to marinate. Serve with
your favorite tortilla chips.

Garbanzo Beans

Protein to add to your meals, salad or make hummus
1 cup dry beans = 2 cups of cooked beans
Soak beans overnight in cold water. Cover the beans
with 2 inches of water. Discard water and rinse
beans. Add the ratio of 3 cups of water to 1 cup of
dried beans in stock pot. Simmer for 20-30 minutes.
Drain and they are ready to use.
*The same ratios can be used for black beans.
Simmer for 30-40 minutes

Hummus

I'm an "old-fashioned" cook, meaning I don't often
measure things. So these measurements are
approximates.
In a food processor:
1/2 to 1 pound chick peas – soaked
and boiled as per package
directions
2 or 3 clementine oranges
roasted garlic*
salt and pepper taste
If the result is too "dry" — add another orange, or
some olive oil.
* (put peeled garlic cloves on a sheet of aluminum
foil, drizzle with olive oil, close the foil to make a
pouch, and bake at 350 degrees F for an hour)

Easy Pot Roast

3-4 pounds top round roast beef
2 carrots, cut in chunks
2 celery stalks, cut in chunks
1 large onion, cut in half
2 Tablespoons oil
salt & pepper to taste
Heat the oil in a large pot or Dutch oven. Add the
roast beef and brown on all sides over medium high
heat. Cover the roast 3/4 of the way with water. Add
other ingredients to the pot. Cook 4 hours or until
meat is tender uncovered on low heat.

Lunch in Foil

1 large hamburger
1 potato, sliced
1 carrot, sliced
1 small onion, sliced
salt & pepper, to taste
In foil, layer hamburger patty, potatoes, carrots,
onions, salt and pepper. Fold foil around meat and
vegetables and seal sides and corners tight. Bake at
350 degrees for 1 hour. Serves 1.