Spiced Applesauce Bread 1/2 c flax seed meal 1/2 c whole wheat flour 1 c white flour 3/4 c sugar 3 tsp baking powder

1/2 tsp baking soda 1 tsp salt 3/4 tsp cinnamon 1/2 tsp nutmeg 1/4 tsp ginger 1 egg (or egg substitute) 1 c applesauce (I used an apple blackberry sauce) 2 tbsp melted butter Preheat oven to 350. Combine dry ingredients in small bowl. Combine all wet ingredients in large bowl, and add dry ingredients. Stir until combined, and spread into a greased loaf pan. Bake in preheated oven for about an hour, or until a toothpick inserted in the center comes out dry. Remove from oven and pan, and cool completely.

Applesauce oat bran muffins, Low Fat Recipe Yield: 12 Servings Ingredients: 1 c 1 c 1/4 c 4 ts 1 ts 1/2 1/2 1/4 2 c c c flour; all purpose oat bran brown sugar; packed baking powder cinnamon; ground or pumpkin pie spice applesauce; unsweetened water vegetable oil egg white; large

Preparation: Place flour, oat bran, brown sugar, baking powder, and cinnamon or pumpkin pie spice in bowl and mix well at low speed. In a separate bowl combine the applesauce, water, oil, and egg whites and beat with a fork to blend. Add applesauce mixture to flour mixture and mix at medium speed only until all flour is moistened. Grease muffin tins with margarine or line with paper cups. Fill muffin tins 1/2 full and bake at 400 F for about 20 minutes, or until muffins are browned and spring back when touched in the center. Serve hot, if possible. Prize Whole Wheat Sponge Cake 6 large eggs, separated 1 1/4 cups brown sugar 1/2 cup water

1/2 teaspoon vanilla 1/2 teaspoon lemon extract 1/4 teaspoon almond extract 1/4 teaspoon salt 1 1/2 cups sifted whole wheat flour 1 teaspoon cream of tartar Beat the yolks, water, sugar, and flavorings with mixer in small bowl for 5-7 minutes. The mixture should be very thick and creamy. Transfer the mix to a large bowl and add flour and salt gradually, continuing to beat on low. Beat egg whites and cream of tartar until stiff. Fold immediately into the first mixture. Bake in an ungreased tube pan for 60-70 minutes at 325 to 350 degrees. Invert the pan and cool the cake thoroughly before removing it. Frost cake if desired. Wheat Berry Waldorf Salad From The Whole Foods Market Cookbook Wheat berries are the mother grain from which pasta, bread, and flour are derived. Most of us have never tasted the true flavor of wheat. Little wheat berries pack a nutlike flavor and are pleasantly chewy. Use a crunchy, firm, sweet-tart apple (such as a Granny Smith or Gala) for this salad. Lemon juice and vinegar keep chopped apples from darkening so you may make this salad the day before serving. Try substituting dried apples for the fresh ones for another flavor variation. Serves 8 2 cups wheat berries 7 cups water 1 cup chopped walnuts 2 medium apples, unpeeled, cored and chopped 1 cup raisins 1 cup finely chopped parsley 1/4 cup apple cider vinegar 1/2 cup apple juice 1 tablespoon salt 1/2 teaspoon freshly ground pepper 1/2 teaspoon ground nutmeg 1/2 teaspoon cinnamon 1/2 cup extra-virgin olive oil 1/8 cup lemon juice Soak the wheat berries at least 6 to 8 hours or overnight in water to cover by a couple of inches. Drain the water, and set aside. In a saucepan, bring the 7 cups water to a boil. Add the soaked wheat berries and turn down to a simmer, uncovered, for about 50 minutes or until they are totally cooked through. Wheat berries retain a firm, chewy texture when cooked. Drain the water and set aside to cool. When cool, transfer the wheat berries to a large mixing bowl and add the walnuts, apples, raisins, parsley, apple cider vinegar, apple juice, salt, pepper, nutmeg, cinnamon, olive oil and lemon juice. Mix everything together thoroughly. Add more salt if necessary and serve. Wheat Berry Salad 1 cup uncooked wheat berries

2 1/2 cups water 1 1/2 cups broccoli flowerets 1/2 cup chopped green onions (with tops) 1/2 cup diced carrot (about 1 medium) 1 can garbanzo beans -- (15 ounces) drained VINAIGRETTE DRESSING 1/4 cup balsamic or cider vinegar 2 tablespoons olive or vegetable oil 1 tablespoon chopped fresh or 1 teaspoon dried basil 1/4 teaspoon paprika 1/8 teaspoon salt 1 clove garlic -- crushed Heat wheat berries and water to boiling in 2-quart saucepan, stirring once or twice; reduce heat. Cover and simmer 50 to 60 minutes or until wheat berries are tender but still firm; drain. Toss wheat berries and remaining ingredients. Cover and refrigerate at least 1 hour. Dressing: Shake all ingredients in tightly covered container. Serves 4. Lentil Salad with Feta 1 1/4 cups dried lentils 3 tablespoons fresh lemon juice 1 1/2 tablespoons olive oil 1/2 teaspoon dried thyme 1/4 teaspoon salt 1/8 teaspoon coarse ground pepper 1 clove garlic, crushed 1 1/2 cups quartered cherry tomatoes 1 cup diced cucumber 1/2 cup feta cheese, crumbled 1/3 cup thinly sliced celery Place lentils in a large saucepan; cover with water to 2 inches above lentils, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well, and set aside. Combine lemon juice and next 5 ingredients (lemon juice through garlic) in a medium bowl; stir with a wire whisk until blended. Add lentils, tomatoes, cucumber, cheese, and celery to lemon juice mixture; toss gently to coat. Serves 4. WHEAT BERRY AND WILD RICE SALAD 1 � � 1 � cup wheat berries cup wild rice cup thinly sliced green onions T. fresh basil or 1 t. dried cup coarsely chopped pistachio nuts � t. salt � cup dried cranberries � cup Italian salad dressing 1 T. honey mustard

In med. Sauce pan bring 3 cups water to boiling. Add wheat berries, rice and salt. Reduce heat. Cover and simmer 1 hour or until tender. Drain and set aside. In

small bowl combine dressing, basil and honey mustard. In med. Bowl combine wheat , rice, cranberries and green onion. Toss with dressing mixture. Cover and chill 424 hours. Just before serving, stir in nuts. Whole Wheat English Muffins Ingredients 1/4 cup warm water 1 package dry yeast (or 1 tablespoon) 2 cups whole wheat flour, plus more as needed 1 cup white flour, or use all whole wheat --muffins will be more dense teaspoon salt 1 cup milk 3 tablespoons oil 1 tablespoon honey or sugar 1 egg cornmeal as needed Directions Sprinkle yeast over warm (about 105� F. is ideal) water and let stand until foamy, about 10 minutes. In a large bowl, mix flour(s) and salt. In a separate bowl, mix milk, oil and honey. Add egg and stir until well blended. Stir in the yeast mixture. Add liquid to about half of the dry ingredients and mix well, with a stand mixer or by hand. Mix in remaining dry ingredients. Dough will be soft and somewhat sticky. Turn dough out onto floured work surface and knead for several minutes. If too sticky to knead, add flour, a tablespoon at a time. Put dough in an oiled bowl, cover with plastic wrap or a damp towel, and let rise in a warm place (see TIP) until doubled in size. Rising time will depend on temperature; allow about 1 hour. Turn risen dough out onto a work surface that has been liberally dusted with cornmeal and pat or roll to about 1/2" thick. Cut into approximately 3 inch rounds with a cookie cutter, tin can, or jar lid. If you wish, combine the scraps of dough into more muffins, handling as little as possible. Cover the muffins with a towel and let rise for 20-30 minutes. Heat a griddle or large skillet over medium-low heat. Sprinkle with corn meal. Using a spatula, carefully transfer muffins to hot griddle. Cook about 5 minutes on each side, turn and cook for 2-3 minutes per side. Outsides should be golden brown and crusty, insides should be soft, but not gooey. You might need to sacrifice a muffin or two as doneness tests. Remove to cooling rack as they finish cooking. Cook the rest in batches. English muffins are traditionally split open with a fork, rather than cut, and then toasted, but they will be good however you do it. TIP: To create a warm place for rising dough, microwave a glass of water for 2 minutes then put the bowl of dough into the microwave with the hot water. Heat from the water will provide an appropriate temperature--and the dough does not need to be covered, since it will not dry on the surface in this humid environment.

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