Cream of Tomato Soup

Fries

Power-Packed Oatmeal

Bran Muffins

Double-the-Milk Shake

Cream of Tomato Soup

Makes 3 servings 1 tablespoon margarine or butter 2 tablespoons whole wheat flour 1 3/4 cups evaporated skim milk3 cups tomato or vegetable juice

1/4 cup tomato paste Salt and pepper to taste Fresh or dried oregano and basil to taste(optional)

Optional garnishes

6 tablespoons cottage cheese(1/2 protein serving) or 2 tablespoons grated parmesan cheese(1/4 protein serving; 1/2 calcium serving) or wheat germ(1/2 whole grains serving)

1. In a saucepan, melt the margarine over low heat. Add the flour, and blend over very low heat for two minutes. Gradually blend in the the milk and continue cooking over low heat, stirring occasionally. until thickened.

2. Stir in the juice, tomato paste, and seasonings until smooth. Continue cooking over low heat, stirring frequently, for 5 minutes.

3. Serve soup warm, topped with cottage cheese, Parmesan cheese, or wheat germ if desired.

One serving = 1 = calcium serving; 1 Vitamin C serving; 1 green leafy serving if vegetable juice is used.

Fries

Makes 2 servings 1 1/2 tablespoons vegetable oil 2 large baking potatoes 2 egg whites kosher(coarse)salt and pepper to taste

1. Preheat the oven to 425 degrees F. Grease a nonstick baking sheet with the vegetable oil.

2. Scrub the potatoes thoroughly under runing water;pat dry. Slice them lengthwise into 1/4-inch-thick slices, then cut into fris of the desired size. Pat the fries dry.

3. In a medium-size bowl, beat the egg whites with a whisk until foamy. Add the potatoes and toss until coated with the egg whites.

4. Arrange the fries in a single layer on the prepared baking shet. Leave some space between them so they don't stick together. Bake until crisp and lightly brown and tender, 30 to 35 minutes. Sprinkle with salt and pepper, and serve immediately.

1 serving = 1 other vegetable serving

Power-Packed Oatmeal

Makes 1 serving 1 1/4 cups water 1/2 cups rolled oats 2 tablespoons wheat germ(if constipation is a problem, substitute unprocessed bran for all or part of wheat germ) Salt to taste(optional) 1/3 cup instant nonfat dry milk

1. Bring the water to a boil in a small saucepan. Add the oats, wheat germ, and salt, if desired, stirring to mix thoroughly. Lower the heat and cook 5 minutes or longer, according to desired texture, adding more water if necessary.

2. Remove the pan from the heat and stir in the dry milk. Serve immediately.

Sweet Variation:

Add 2 tablespoons raisins and 1 tablespoon apple juice concentrate (or to taste) when you add the oats, or during the last minute of cooking if you like firmer raisins;add ground cinnamon and/or salt to taste( both optional) when you add the milk.

Savory Variation:

Add pepper, grated Parmesan or Cheddar cheese (1/2 ounce = 1/2 Calcium serving) when you add the milk.

1 serving = 1 protein serving; 1 Whole grains serving; 1 Calcium serving;high fiber.

Bran Muffins

Makes 12 to 16 muffins Vegetable cooking spray 2/3 cup rasins 1 cup apple juice concentrate 1/4 cup orange juce concentrate 1 1/2 cups whole wheat flour 1/2 cup wheat germ 1 1/2 cup unprocessed bran 1 1/4 teaspoons baking soda 1/2 cup chopped nuts 1 teaspoon ground cinnamon(optional) 1 1/2 cups low-fat buttermilk 1/3 cup instant nonfat dry milk 2 tablespoons margarine or butter, melted and cooled

1. Preheat the oven to 350 degrees F. Lightly grease nonstick muffin tins with vegetable cooking spray.

2. In a small saucepan, combine the raisins, 1/4 cup of the apple juice concentrate, and the orange juice concentrate. Simmer, stirring occasionally for 5 minutes.

3. Blend in a mixing bowl the flour, wheat germ, bran, baking soda, chopped nuts, and cinnamon.

4. In a seperate bowl, beat together the buttermilk, egg whites, dry milk, margarine, and remaining apple juice concentrate.

5. Combine the dry and liquid ingredients, blending thoroughly in a few strokes. Fold in the raisins with their cooking juice. Fill the prepared muffin tins, or paper muffin cups placed in regular tins, two-thirds full.

6. Bake until a toothpick inserted in the center of a muffin comes out clean, about 20 minutes.

Variation:

Add two medium apples or pears, diced, along witht he nuts. If constipation is no problem, substitute 1 cup oats, oat bran, or barley flakes for the unprocessed bran.

1 large muffin(12 in a recipe) = 1 1/2 Whole grains servings; 1/2 protein serving; bvery high fiber. Fruit variation adds one other fruit serving.

Add 2 tablespoons frozen orange juice concentrate (thawed) before blending; omitthe cinnamon.

1 shake = 2 Calcium servings; 2/3 Protein serving. Berry variation adds 1 other fruit serving, 1 Vitamin C serving if strawberries are used. "Creamsicle" variation adds 1/2 Vitamin C serving.

if you have any recipe suggestions you want to submit please let me know.

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