83 wheat and serve Recipes

butter, softened, mashed potato (if don tsp have - i used 2 reg. sized baked potatoes - peeled and mashed them and added milk... - it s about same), plain (all purpose ) flour, plus extra for dusting, salt, egg, beaten, caraway seeds, variations, though butter gives a lovely rich flavour , a little like shortbread, vegetable or olive oil may be used for a pareve food, or if serving with a meat meal., if you prefer not to use caraway seeds , other delicious toppings such as cracked wheat, poppy seeds or sesame seeds may be used., recipe servings more like 4-6 people

whole wheat flour, all-purpose flour, salt (to taste), water (approx ), melted ghee (to serve ) or 1/4 cup butter (to serve)

makes 6 servings, generous 3/4 cup each, active time : 25 minutes, total time : 25 minutes, extra-virgin olive oil, chopped cauliflower florets (about 1 medium head ), salt, reduced-sodium chicken broth, freshly grated orange zest, orange juice, currants, whole-wheat couscous, sliced scallion greens, heat oil in a large saucepan over medium heat. add cauliflower and salt; cook, stirring, until softened, about 3 minutes. add broth, orange zest, juice and currants; bring to a boil over high heat. stir in couscous and scallions. remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. fluff with a fork., nutrition information: per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrate; 6 g protein; 6 g fiber; 239 mg sodium; 356 mg potassium., nutrition bonus : vitamin cup (78% daily value), folate (15% dv)., carbohydrate servings, exchanges : 1 1/2 starch, 1 vegetable, 1 fat

bulgur wheat, boiling water, olive oil, fresh lemon juice, fresh mint, chopped, fresh cilantro, chopped, salt and pepper, to taste, roasted red pepper, peeled and sliced, scallion, chopped (green onions), garlic cloves, minced, cucumber, coarsely chopped, feta cheese, crumbled, oil-cured black olive, to serve (optional), lime wedge, to serve

cottage cheese, wheat flour or 3/4 cup all-purpose flour, wheat germ (optional), eggs, splenda sugar substitute, vegetable oil or 1/4 cup fat , substitute of choice, salt, sourdough bread (you ll need 4 slices to make 4 servings) or 1 loaf french bread, cut on the diagonal into 1 slices (you ll need 4 slices to make 4 servings), egg, milk, vanilla, cinnamon, grapes (to make facial features on bunny) or strawberries (to make facial features on bunny) or blueberries (to make facial features on bunny) or banana (to make facial features on bunny), various ), sugar, colored sugar sprinkle

whole wheat flour, natural oat bran, sugar, salt , to taste, bicarbonate of soda, unsalted butter, chopped, water, egg, lightly whisked, extra natural oat bran , to dust, blue cheese , cheddar and brie, to serve

whole wheat pasta, water , for cooking pasta, olive oil, mixed vegetables (broccoli, green beans, corn, peas, carrots, mushrooms, etc), margarine or 1/4 cup butter, grated parmesan cheese, plus more to serve, salt and pepper

coleslaw mix, fat-free tartar sauce, salt, ground cumin, pepper, tilapia fillets, olive oil, lemon juice, whole wheat tortillas, to serve, cheddar cheese (optional), chopped tomato (optional), avocado (optional)

mayonnaise, salsa, whole wheat tortillas (8 inches), room temperature, garlic powder, salt and pepper, ready-to-serve fully cooked bacon, lettuce leaves, tomato, sliced, ripe avocado, peeled and sliced

olive oil, pinto beans, drained and rinsed, salsa, plus additional for serving (mild , moderate, or hot), baby spinach, stems removed, shredded cheddar cheese or 1/2 cup monterey jack cheese, flour tortillas (can be whole wheat), guacamole

strawberries, blueberries, fat free yogurt, wheat germ, banana

wheat berries, whole millet, whole oats, whole rye meal, whole barley, water, wheat germ, wheat or 1 tbsp oat bran, raisins or 2 tbsp golden, milk or cream, to serve, honey (optional)

wheat berries (bulgar wheat grains), sausage links (3 frozen links of banquet brand brown n serve original), red pepper flakes, garlic, crushed, sweet potato, peeled and chopped into 1/2 inch cubes (equivalent to 1 small 4 potato), green pepper (1/2 anaheim medium pepper), chopped into 1/4 pieces, roma tomatoes, chopped into 1/2 wedges, onion, yellow, chopped into 1/4 pieces, egg, whole, large (jumbo ) size, egg whites, large (jumbo ) sized eggs, yellow mustard (koops brand), salt, curry powder (frontier brand), half and half (fat-free, shamrock), cheese , pasturized (packaged farmer s , four slices)

ground turkey, ground pork, green chilies, chopped, whole wheat bread , torn in small pieces, garlic, minced, dried oregano, chili powder, cumin, salt, oil, salsa, serve with warmed salsa

unbleached flour, whole wheat flour, poppy seeds (crushed lightly ), sugar, baking powder, baking soda, salt, buttermilk, mashed banana, eggs, separated, melted butter, vanilla extract, toasted pecans (or serve on side ) or 1/2 cup walnuts (or serve on side)

plum, tart cooking apple , about 4 oz, banana, water, whole wheat flour (or half whole wheat and half all purpose flour), baking powder, buttermilk or 3 tbsp low-fat plain yogurt, plain low-fat yogurt, to serve

buckwheat flour, whole wheat flour, baking powder, raw sugar, eggs, light beaten, buttermilk, vanilla extract, olive oil flavored cooking spray, low-fat ricotta cheese, to serve, fresh blueberries, to serve

flat leaf parsley, anchovy fillets, capers packed in salt, rinsed, mint leaves, indian lime pickle, olive oil, fine semolina (cream of wheat), red snapper fillets, butter, boiled new potato, to serve, green salad, to serve