Serves 4
Calories: 384.10
Fat: 19.37 grams
Saturated Fat: 10.44 grams
Carbohydrates: 44.95 grams
Calcium: 51.40 mg
Lactose: 0.04 grams
1 pound Granny Smith apples, peeled, cored, and thinly sliced
3 tablespoons sugar
½ teaspoon cinnamon
2 tablespoons freshly squeezed lemon juice
5 tablespoons margarine
3 large eggs
¾ cup vanilla soy milk
¾ cup flour
¼ teaspoon salt
Confectioners' sugar
Maple syrup, warmed
Cocoa Pancakes
Who said that you can't satisfy your chocolate craving without suffering with your LI! If you're not a fan of carob chips, there are some decadent chocolate chips on the market that are definitely lactose free, so do your homework if you want the real thing!
Serves 6
Calories: 260.47
Fat: 9.91 grams
Saturated Fat: 5.21 grams
Carbohydrates: 40.01 grams
Calcium: 65.34 mg
Lactose: 0.0 grams
1½ cups whole wheat pastry flour
½ cup unsweetened cocoa powder
2 tablespoons granulated sugar
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
2 cups chocolate soy milk
1 tablespoon vegetable oil
1½ teaspoons vanilla extract
½ cup carob chips
Sift flour, cocoa, sugar, baking powder, baking soda, and salt into mixing bowl. Add chocolate soy milk and oil, whisking until just combined. Stir in vanilla extract. Let batter sit 5 minutes before cooking.
Spray a large nonstick skillet with cooking spray. Heat skillet over medium heat. Pour ¼ cup batter on skillet for each pancake. Sprinkle pancakes with carob chips if desired.
Cook for 2 minutes, turning when tops begin to bubble and edges begin looking dry. Cook 2 minutes more and remove from skillet, placing on a warm plate. Serve with syrup or yogurt and fresh fruit.
Cocoa and Antioxidants
The word cocoa doesn't necessarily bring healthy thoughts to mind. Well, the fact is that 1 tablespoon of cocoa powder contains as many antioxidants as ⅔ cup of fresh blueberries. Cocoa contains more antioxidants than green tea and red wine!
Tart Apricot Syrup
Shock your taste buds with this tart syrup!
Yields 3 cups
Calories: 39.16
Fat: 0.08 grams
Saturated Fat: 0.0 grams
Carbohydrates: 10.18 grams
Calcium: 8.94 mg
Lactose: 0.0 grams
1 cup chopped dried apricots
2½ cups water
Yields 2¼ cups
Combine chopped dried apricots and 1 cup water in a small saucepan. Bring to a boil, cover, and simmer for 20 minutes.
Allow to cool. Whip contents in a blender. Add 1½ cups of water or enough to reach syrup consistency.
Store in refrigerator.
Blueberry Syrup
Venture away from the usual maple syrup with this easy homemade blueberry syrup.
Combine sugar and cornstarch in a saucepan. Stir in boiling water. Cook over medium heat until mixture comes to a full boil, stirring constantly.
Reduce heat and simmer for 1 minute, stirring constantly. Remove from heat. Fold in blueberries and lemon juice.
Serve warm or chilled.
Fruit … Naturally
Fruit is naturally sweet. When you're making syrups and sauces, try to use fresh fruit whenever possible. Frozen unsweetened fruit or canned fruit packed in its own juice are good runners-up. All of these options help reduce the intake of both sugar and calories.
Yields 2¼ cups
Calories: 39.53
Fat: 0.24 grams
Saturated Fat: 0.02 grams
Carbohydrates: 9.79 grams
Calcium: 3.17 mg
Lactose: 0.0 grams
¼ cup sugar
1½ teaspoons cornstarch
1¼ cups boiling water
1 16-ounce package frozen unsweetened blueberries, thawed and drained
1 tablespoon lemon juice
Pineapple Syrup
This is a very sweet syrup that your sweet tooth is sure to love. Watching calories is always important, so make a little go a long way!
Yields 2½ cups
Calories: 42.39
Fat: 0.09 grams
Saturated Fat: 0.01 grams
Carbohydrates: 11.18 grams
Calcium: 6.63 mg
Lactose: 0.0 grams
1 cup dried pineapple
2 cups water
Yields 1⅓ cups
Calories: 31.49
Fat: 0.21 grams
Saturated Fat: 0.01 grams
Carbohydrates: 7.66 grams
Calcium: 11.15 mg
Lactose: 0.0 grams
3 cups fresh strawberries, halved
2 tablespoons orange juice concentrate
1 tablespoon sugar
1 teaspoon grated orange rind
½ teaspoon grated lemon rind
Combine the dried pineapple with 1 cup water in a small saucepan. Bring to a boil and simmer, covered, for 20 minutes. Remove from heat and cool.
Whip contents in blender and add 1 cup of water. Blend to syrup consistency. Add more water sparingly, until desired syrup consistency is reached.
Store covered in refrigerator.
Strawberry Sauce
Strawberries are a favorite, so spread this sauce around! This sauce has it all — great taste and lots of vitamin C and folic acid.
Place all ingredients in blender. Process until smooth, scraping sides as necessary.
Pour mixture in a small bowl. Cover and thoroughly chill.
Fresh!
This recipe is very versatile. Spooned over waffles with a dollop of yogurt and topped with a whole fresh strawberry, it turns an everyday waffle into an LI celebration with zero grams of lactose. This same fresh sauce is great on meringues and as a dip for other fruits.
4
Quick Breads and Muffins
Nutty Bran Bread
Whole Wheat Banana Bread
Zucchini Carrot Bread
Pumpkin Applesauce Bread
Oatmeal Poppy Seed Bread
Irish Soda Bread
Apple Raisin Bread
Orange Blueberry Bread
Corn Muffins
Whole Wheat Muffins
Lemon Ginger Poppy Seed Muffins
Blueberry Muffins
Blueberry Oat Muffins
Cranberry Muffins
Bran English Muffins
Breakfast Muffins
Honey Oat Bran Muffins
Cinnamon Apple Muffins
Nutty Bran Bread
Blackstrap molasses gives the bread a sassy sweetness and bones up your calcium at the same time!
Preheat oven to 400°F.
Dissolve yeast in warm water. Add olive oil, molasses, and soy milk, mixing well.
Combine dry ingredients and walnuts. Add molasses mixture and knead for at least 20 minutes.
Round up dough in greased bowl. Let dough rise in warm place until double. Punch down, divide into 2 loaves.
Flatten dough and roll up into loaf shapes. Place in loaf pans. Let rise until double. Bake for 30 minutes.
Whole Wheat Flour
Whole wheat flour is natural and made from whole wheat. It isn' bleached and retains its golden brown color. Unlike other processed flours, whole wheat flour contains all the wheat germ and bran of the original grain. A heavy flour, it can be lightened by simply whisking it or sifting it.
Yields 2 loaves
Calories: 108.98
Fat: 3.26 grams
Saturated Fat: 0.36 grams
Carbohydrates: 17.56 grams
Calcium: 15.34 mg
Lactose: 0.0 grams
2 tablespoons yeast
1½ cups warm water
4 tablespoons olive oil
1 tablespoon blackstrap molasses
½ cup soy milk
4 cups unbleached white flour
1 cup whole wheat flour
1 cup bran cereal
1 tablespoon sugar
1 tablespoon salt
½ cup walnuts
Whole Wheat Banana Bread
This recipe adds a bit of a healthy crunch to a long-time favorite. It's a tasty breakfast on the run with some fresh fruit, and a snack to look forward to. This particular recipe is lactose friendly and a real energy booster!
Preheat oven to 350°F.
In a large bowl combine flour, wheat germ, baking soda, and salt. Make a well in center of mixture.
Combine banana, oil, honey, eggs, and vanilla. Add to dry ingredients. Stir together until just moistened.
Coat a 9″ × 5″ × 3″ loaf pan with cooking spray. Spoon batter into pan. Bake for 60 minutes or until a wooden pick inserted in center comes out clean.
Grains Give Your Body Fuel
Not only do grains supply your body with fuel, they're packed with fiber, iron, and B vitamins. Whole grains are the most nutritious. When you're baking, substitute different whole grain flours in your recipes. Incorporate them slowly by substituting ½ cup of whole grain flour for ½ cup all-purpose flour.
Yields 1 loaf
Calories: 131.77
Fat: 4.57 grams
Saturated Fat: 0.54 grams
Carbohydrates: 20.99 grams
Calcium: 10.58 mg
Lactose: 0.01 grams
2 cups whole wheat flour
¼ cup wheat germ
1 teaspoon baking soda
½ teaspoon salt
1½ cups mashed ripe banana
¼ cup oil
¼ cup honey
2 eggs
1 teaspoon vanilla extract
Nonstick cooking spray
Zucchini Carrot Bread
The water content of fresh zucchini makes this bread incredibly moist while the grated carrots add a natural sweetness. This recipe is healthy and LI friendly. Try substituting a portion of the all-purpose flour with a whole grain flour of your choice for added crunch, not to mention nutrition!
Preheat oven to 350°F.
Prepare two 9″ × 5″ loaf pans by greasing well. Set aside. Beat eggs together with oil in a large mixing bowl. Stir in sugar, zucchini, carrot, and vanilla.
Sift together flour, baking soda, baking powder, salt, and cinnamon. Gradually add dry mixture into zucchini mixture, beating after each addition. Blend remaining ingredients into mixture, adding nuts and bran cereal last.
Bake 1 to 1½ hours or until top splits and is golden brown.
Yields 2 loaves
Calories: 171.55
Fat: 9.72 grams
Saturated Fat: 0.78 grams
Carbohydrates: 19.42 grams
Calcium: 17.79 mg
Lactose: 0.01 grams
3 eggs
1 cup oil
1½ cups brown sugar, packed
1 cup zucchini, grated, squeezed, and tightly packed
1 cup carrots, grated
2 teaspoons vanilla
2½ cups all-purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
3 teaspoons cinnamon
½ cup bran cereal
1 cup chopped nuts
Pumpkin Applesauce Bread
This bread is bursting with flavor, crunch, and moistness. It's sure to become a favorite breakfast and snack bread.
Preheat oven to 350°F.
Combine sugar, molasses, pumpkin, applesauce, oil, eggs, and yogurt in a large mixing bowl. Beat at medium speed using an electric mixer.
Sift flour, baking powder, baking soda, cinnamon, and nutmeg together. Add gradually to first mixture, beating after each addition. Add vanilla, nuts, and raisins. Mix well.
Pour into two well-greased 9″ × 5″ loaf pans. Bake for 60 minutes.
Cool in pans for 10 minutes and then remove from pans. Wrap in foil and store overnight for best flavor.
Playing with Ingredients
If you don' care for raisins, add dates instead! Combine whole wheat flour with unbleached flour for a different consistency. Don' be afraid to be adventurous in your cooking and baking! In your additions and subtractions, try substituting blackstrap molasses for sugar as often as you can to sweeten the recipes in your LI lifestyle.
Yields 2 loaves
Calories: 205.63
Fat: 7.60 grams
Saturated Fat: 0.69 grams
Carbohydrates: 32.39 grams
Calcium: 22.00 mg
Lactose: 0.01 grams
2 cups sugar
⅓ cup blackstrap molasses
1 cup canned pumpkin
1 cup applesauce
⅔ cup oil
3 eggs
⅓ cup yogurt
3⅔ cups flour
1½ teaspoons baking powder
2 teaspoons baking soda
2 teaspoons cinnamon
1 teaspoon nutmeg
1 teaspoon vanilla
1 cup chopped nuts
1 cup raisins
Oatmeal Poppy Seed Bread
This is a delicious and nutritious bread that makes a great healthy snack with an extra treat of poppy seeds tucked in!
Preheat oven to 375°F. Grease a large baking sheet with sides and sprinkle lightly with 1 tablespoon oats. Set aside.
Using a heavy-bottomed large pan, combine molasses, margarine, salt, and water and bring to a boil. Combine 1 cup oats and poppy seeds in a heat-proof bowl. Pour boiling mixture over oats and poppy seeds. Let cool to room temperature, stirring occasionally. Dissolve the yeast in the warm water and add to the oat mixture when cool.
Combine flours and add to oat mixture. Turn onto a floured board and knead vigorously 6–8 minutes. Place in a greased bowl, cover, and let rise in a warm place until doubled in volume, about 60 minutes. Turn out onto a lightly floured surface. Knead dough well. Divide into two equal pieces.
Shape bread into long, pointed ovals. Place on prepared baking sheet. Chop 2 tablespoons of oats and sprinkle over the tops of the loaves. Cover loosely with waxed paper and set aside to let rise again, just short of doubling.
Slash each loaf diagonally 4 times with a very sharp knife. Bake for 45 minutes. The oatmeal on top will be crispy and browned.
Yields 2 loaves
Calories: 99.38
Fat:2.09 grams
Saturated Fat:0.36 grams
Carbohydrates:17.79 grams
Calcium: 13.75 mg
Lactose: 0.0 grams
1 cup plus
3 tablespoons rolled oats
¼ cup molasses
¼ cup margarine
2 teaspoons salt
1½ cups water
1 tablespoon poppyseeds
1 package dry yeast
¼ cup warm water
3 cups whole wheat flour
1¼ cups all-purpose flour
Irish Soda Bread
This bread is best if you eat the whole thing the day that it is made! It doesn' store well, so make a big pot of soup to enjoy with fresh baked bread.
Preheat oven to 375°F. Lightly oil a baking sheet and set aside.
Measure soy milk in a large measuring cup. Add vinegar and set aside.
Combine flour, salt, baking soda, and baking powder in a large bowl. Mix until well blended. Add the milk mixture a little at a time to make a soft dough that isn' too sticky. Knead on a floured surface, just until dough is smooth, about 3 minutes. Shape dough into a round loaf.
Using a sharp knife, cut an “X” in the top. Place loaf on prepared baking sheet. Bake on center oven rack about 45 minutes or until golden brown.
Yields 1 loaf
Calori
es:125.95
Fat: 0.75 grams
Saturated Fat:0.10 grams
Carbohydrates: 24.98 grams
Calcium:13.50 mg
Lactose: 0.0 grams
1½ cups soy milk
1½ tablespoons white vinegar
4 cups unbleached all-purposeflour
1½ teaspoons salt
1 teaspoon baking soda
½ teaspoon baking powder
Apple Raisin Bread
This bread freezes very well and is a great breakfast bread toasted or warmed quickly in the microwave. Need something to tide you over in the middle of the afternoon? Take a slice of this bread with you and have it with a cup of afternoon tea.
Preheat oven to 325°F. Lightly grease bottoms of two 9″ × 5″ × 3″ baking pans.