Participants: Irma Guerra-Murray (Host), Angela Poch
Series Code: LCT
Program Code: LCT000111
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00:01 Its lunch time and you open your lunch box
00:04 and all you see there is the same old 00:07 peanut butter sandwich. Would you like to see 00:09 something else in there? Well stay 00:11 with us, we'll be right back. 00:46 Welcome friends to a new program of 00:48 Let's Cook Together and today we've some 00:51 very special recipes for you for that lunch box 00:55 and with us we have Angela Poch and she is 00:59 a nutritionist and she has some delicious 01:02 things to show you. Angela, how are you? 01:04 Very good thank you. I'm glad that you're here 01:06 with us today. I'm glad to be here. 01:08 And I know that you're going to make happy 01:10 many people that are have to take lunch boxes 01:13 to their job or even the children in school right. 01:17 Yeah. But, Angela, first tell 01:19 us a little bit about yourself. 01:21 Well, I'm a nutrition councilor, I took my 01:23 nutrition counseling at a school in Calgary called 01:25 Total Health School of Nutrition and I took it 01:29 because I wanted to better learn how to 01:31 prepare foods in the right amounts to have 01:35 good nutrition as a vegetarian. 01:37 And that's important, because we even though, 01:40 we may not know how to cook well, healthy, 01:42 but many times. We don't know the persons. 01:45 Right, we don't know exactly how much 01:47 protein should we have, how much carbohydrate, 01:49 and so I wanted to learn all that. I want to be well 01:52 versed from a scientific standpoint on what that 01:55 was and so I went to school for that. 01:57 Well that's wonderful because it's very hard 02:00 sometimes to when they talk to us about 02:03 portions, carbohydrates and protein and sugars 02:08 and all that, we may have a number, 02:10 but we don't know how to relate to it right. 02:12 Right. So, very good, so you're gonna teach 02:15 us a little bit about that. We talk a little bit about 02:16 that today, yeah. Okay well, how about if 02:19 we go and read out recipe. Sure. 02:25 First recipe is Tofu Slices. We've one pound of 02:29 firm water packed tofu, 1/4-1/2 cup of 02:33 unfermented soy sauce. 2-4 tbsp of nutritional 02:37 yeast flakes and that's optional. 02:40 Very good, so then how about if we get hands on it. 02:44 Sure, so you open the package and 02:46 you would drain them. Really well and you can 02:48 use different consistencies of Tofu. You can use extra 02:52 firm and make them much more firm slice 02:55 and depends on the family's taste, whether 02:57 they would like it chewier or whether like it softer. 03:01 You can use medium Tofu as well, but you 03:03 have to be very careful when you're flipping it, 03:04 because it will break. It will break easily. 03:06 So, we're gonna. Sounds like preferably 03:09 is the very firm. Yeah, this one here is 03:13 just firm, so you can use extra firm or firm. 03:16 We're just gone slice it in about a quarter inch 03:18 slices and Tofu is very high in. Too thick. 03:22 Not too thick and you could even go thinner, 03:26 but it will be a little bit easier to break when 03:28 you got flip it so. Of course. 03:29 You keep it a little thicker, the first time 03:30 you try this recipe. Yeah. It will work a lot easier 03:33 then if you we're doing it thin. But as you get 03:36 used to it, you could go a little thinner, 03:37 the thinner you go, the more flavor will 03:39 permeate through when you use the soy sauce. 03:42 Well, okay, it makes sense. So, just slice that all up, 03:45 we get a pan on. Okay so. And this is recipe is like 03:50 very low fat just the fat that's in the Tofu naturally. 03:54 Tofu is high in protein and low in fat. 03:57 But, I noticed that you are cooking with a pan 04:00 that doesn't stick. How about if you're using 04:04 pan that sticks, should we use, is it okay to use 04:07 that with some oil. A little bit of oil, 04:08 could preseason it, especially if it was cast 04:10 iron, you can preseason it. Okay, but this is really 04:15 very convenient and easy. You have the non-stick is nice. 04:18 Non-stick. For sure. Very good. 04:20 So, let's get that in there and let's put the braggs 04:23 on for the non-fermented soy sauce whatever 04:26 you use and I actually don't mention this 04:30 recipe at home. As you can see, so lets get it 04:32 covered and then once it's heating. 04:35 We're gonna flip them and put more soy sauce 04:38 on it, Tofu is again very high in tryptophan. 04:43 And tryptophan is an essential amino acid 04:45 that our bodies need. There is actually 22 04:48 amino acids that we need in protein, that we 04:50 need in our foods, they only called nine of 04:52 those essential fatty acids because our body 04:55 can't make those nine. So, our body can make 04:58 the other amino acids of the 22, but not those 05:00 nine. And, so they're considered essential 05:02 because you need to eat them in your food. 05:04 So, you can add some of those through the Tofu. 05:06 Right. And the tryptophan, you're body converts that 05:09 to serotonin using sunshine and your body 05:16 functions and so then from there it makes melatonin. 05:23 That's a very good information. Now, it seems 05:25 like you're cooking on very low heat or, 05:28 I didn't get it hot enough. So, it will heat 05:31 up and bubble. Okay. So, maybe we should go on. 05:33 I tend to put things like quickly on hot heat. 05:36 Sure. And, then I'm in trouble sometimes. 05:38 Yeah, I think it's too hot, things will smoke, 05:41 whenever you have smoke. Right. That creates 05:42 carcinogens, so we don't want that. Oh! Yes. 05:44 Especially oils, fats. Fats that get too hot will 05:47 create carcinogens and we really 05:49 don't want, want those. No, so we're gonna cook 05:52 it in a low heat. So, maybe while that's 05:54 cooking we can go on to our next recipe. 05:56 Okay, let's do that. We're gonna do G-Good 06:01 Dinner Loaf, we need a half a cup of boiling water. 06:04 A quarter cup to one half cup of peanut or 06:07 walnut butter, one cube or one table spoon of 06:10 beef seasoning, two and half cups of gluten 06:13 flour, one quarter cup of nutritional yeast flakes, 06:17 one quarter cup of unfermented soy sauce 06:20 and two cups of water. Angela, why do you call 06:25 this is the G-Good Dinner Loaf. 06:27 G stands for gluten and quite often people that 06:29 hear gluten and they kind of wrinkle their 06:31 face and they don't understand why you 06:33 call something gluten, so I just took the gluten 06:36 off and left the G. Oh! I see, but that's good. 06:39 Because some people will know right away, that this 06:42 to have gluten and if they are not able to 06:45 process gluten and. Right for that. 06:47 Then they can note right away, 06:49 it's nice enough for me. Right. But, those that can 06:51 eat gluten, these is gonna be a great recipe right. 06:55 Yeah and this is one of the reasons I did the 06:56 Tofu slices. Because then they have the 06:58 option of, if they are wheat or gluten intolerant, 07:01 we're able to use the Tofu slices which we 07:03 just made in our previous recipe and if they can't 07:05 have soy, they can have the gluten. 07:07 Wonderful, that's very, very good information. 07:10 So, shall we start. Sure. Okay. The first thing, 07:13 we're gonna do of course is we need our gluten flour. 07:15 Yes. So, we've our two and half cups of gluten flour, 07:22 right and then we're gonna put in our 07:24 nutritional yeast flakes. Nutritional yeast, now 07:26 tell us a little bit about that nutritional yeast. 07:28 Nutritional yeast flakes, nutritional yeast flakes 07:31 are high in B-vitamins. Umm! And most and some brands 07:34 are actually having B12, which can hard for vegans 07:37 and vegetarians to get, so just check. 07:39 And they way to know it is to 07:40 look at the package. On the package, 07:41 it should have it. Very good, and then. 07:45 We're gonna mix our liquids if you want put 07:47 the liquids together. Okay. So, we've water here 07:50 and this is our. Then we're gonna put it 07:52 here altogether and. Yeah, now put the peanut 07:55 butter in there first, before we put it here. 07:58 There you go. And you can use walnut butter; 08:01 walnut butter has Omega-3 and 08:03 Tryptophan, good for the brain. 08:06 How about almond butter? Almond butter would work 08:09 here as well. Because I know a lot of 08:10 people like almond butter. Yeah. And I know I do, okay. 08:14 Mixed that up. So, then we're gonna mix it up, 08:17 now we're a little early to mix it up. It is, but 08:19 that's okay. We're gonna work it really 08:20 good in this bowl. Okay, so we just want 08:23 them to break it up a little bit. Right. 08:26 Okay, I think that looks pretty good. 08:30 And we got in. We're just gonna mix 08:36 that all together. You know there's lots of 08:41 different ways to make lunch boxes and you 08:45 don't have use even bread every time you 08:47 make a sandwich. My mom used to use waffles. 08:50 Oh! Really. She'd actually make a batch of waffles, 08:52 left over waffles, which is also good for people 08:54 who've gluten or wheat intolerance because we 08:56 could make oat waffles, you can make rice waffles. 08:58 Yes. You have different waffles. 08:59 Wow! What a great idea, that's really true. 09:01 So, she used waffles and put different fillings 09:04 in the waffles for my lunch, you can use 09:07 tortillas and wraps. Yes, in the waffles, 09:11 the children that loves waffles. They would just 09:15 be so thrilled, yes it's fun, to see 09:17 how it is, yes its something different. 09:18 For the sandwich. Yeah, so you see that 09:20 peanut butter just kind of breaks up right in there. 09:22 I can see that, I can smell it already too. 09:24 Umm! Wonderful. And we're just going to 09:27 put that in, we're gonna spray 09:28 our pan with non-stick spray. 09:36 And then we'll put our loaf in there. 09:37 This was a very quick recipe too. 09:45 Throwing things at you, sorry Irma. 09:48 That's okay. Now, we're just going 09:49 to form this into bit of a loaf. Just to make it 09:54 pretty and it'll slice better if it 09:55 doesn't have any air pockets. You know, I've always. 09:58 This will actually rise in the oven. 09:59 Oh! It does. Umm! Like of course because 10:01 it's got the flour. The gluten. 10:04 Angela, this is wonderful, because you 10:07 know vegetarians sometimes they think 10:10 that recipes are too difficult to 10:12 deal with, but its not. No. There are so many, many 10:17 wonderful recipes like this very easy, 10:21 no time consuming. No, didn't take very long at all. 10:23 And delicious and nutritional. Yeah, and it's very 10:26 forgiving, for instance if you forget the, to put 10:28 the gluten with bullion in like we did. 10:29 Yeah, like we did. You can actually pour it on top. 10:31 Oh! Well, I like that too, because sometimes 10:35 you do get busy talking or. Yeah. Taking care of 10:39 the next recipe or whatever and you forget. 10:42 You forget things. Yes. The gluten observe will this, 10:44 we're just gonna tuck it down. So that water goes down 10:48 and it will permeate into the roast or the loaf 10:50 that way a lot better. Wonderful. 10:53 You know there is lots of things you can put in 10:54 the lunch box. Lot of people put in fruit, they, 10:56 you know they put in their apple and their 10:57 peanut butter sandwich and their apple and 10:59 peanut butter sandwich and then an orange and 11:00 peanut butter sandwich But, you can put 11:02 vegetables in the peanut butter sandwich, or pea 11:04 gluten loaf, you can do vegetables chopped 11:07 vegetables like carrots, broccoli, celery, put them 11:11 in baggies with a little bit of water or get those 11:13 air tight containers and put those in your lunch. 11:15 Make a little dip. Wonderful, what about 11:18 if it's, lets say this is in the refrigerator and it's 11:20 cold and you don't want to eat it cold. 11:23 You want to reheat it, You can have it, 11:25 how would you do that? you can keep it sliced 11:27 in refrigerator. You can even freeze this dish. 11:29 Wonderful. And then you could just 11:30 fry, fry it or heat it lightly in a non-stick 11:34 pan or you can put it in a 9/13 dish. 11:38 Put your slices in there, put a nice gravy on top 11:40 bake it in the oven, till it's warm. 11:42 Wonderful. Then you could serve it with 11:43 potatoes or rice. That's very good, 11:45 it really smells good too. Yeah, that's very. 11:47 It's so. A very easy dish, even men can make this dish. 11:53 Very good idea. Okay, how about if we read 11:57 the next recipe. Sure, let's go into 11:58 our next recipe. Okay. 12:01 Our next recipe is Blueberry Muffins, 12:04 for that we will need, three quarters cup of 12:07 whole wheat flour or spelt, one cup of 12:10 unbleached flour, one half cup of raw sugar, 12:14 one half teaspoon of sea salt, one and one half 12:18 tablespoons of Ener-G baking powder, 12:20 one and a quarter cups of soy milk or coconut 12:23 milk, one quarter cup of applesauce or vegetable 12:27 oil, 1/8th teaspoon of almond extract, 12:31 one teaspoon of vanilla extract, 12:34 one cup of fresh or frozen blueberries. 12:38 Angela, we're gonna make Blueberry Muffins 12:41 I'm so glad, but I've a question. Are were Muffins 12:46 in general very high calorie. They can be if you use oil, 12:50 so you can use oil, to get your omega-3s, 12:53 you could use canola oil or if you have children 12:56 who have growing needs, they need the 12:57 oils and so, they need to have that extra fat in 13:01 their diet. But, if you wanna lose weight and 13:03 you're wanting low fat then you can use the 13:04 applesauce and that's why we show in the 13:06 ingredients that you could use applesauce 13:07 or you could use oil. Oh! Wonderful, 13:10 because they're wonderful in the morning. 13:11 Yeah. You know. Muffins are great, 13:13 because you can put in the lunch box. 13:15 You can use bran muffins, blueberry muffins; 13:17 you could use raspberries in this recipe. 13:21 As you can say blackberries and you 13:23 can just do all kinds of things with muffins. 13:26 So, you can do different fruits. 13:27 Different fruits. Put in different fruits. Yeah. 13:30 There would be, that's great. Okay so, how do 13:33 we get started on this. Okay, we're gonna start 13:34 with the dry ingredients. So, go ahead and put 13:37 the dry ingredients. So, we're gonna put our flour. 13:39 Right, we've one cup of unbleached flour and 13:42 you could use whole wheat pastry 13:44 flour as well or spelt. So, we put both together. 13:47 Yeah. And the whole wheat. Yeah, and you can use 13:50 strictly whole wheat. We're gonna use a little 13:52 bit of white, just to make them a little lighter. 13:55 It actually help us in digestion, if there is 13:57 digestion problems to have them a lighter then 13:59 a heavy consistency and it goes for 14:02 bread or muffins and so. Okay. 14:03 We're just gonna make them a little lighter and a trick 14:06 that my aunt taught me is if you whisk it, 14:08 it acts likes, it acts like sifting. 14:11 The old fashioned sifters, that you sift flour first. 14:13 So, if you actually lighten it with a whisk or in this 14:16 case we can use a fork. You can. Good idea. 14:20 It lightens the flour and it helps them to rise a 14:22 little higher. Alright, we're gonna add our 14:25 raw sugar. Okay so we put sugar, so we're doing in 14:28 dry ingredients. I'm gonna use some 14:30 Ener-G baking powder. Ener-G baking powder. 14:32 The reason I've Ener-G baking powder here is 14:35 because it doesn't have any baking soda in it. 14:38 And baking soda is very hard, especial if you've 14:40 arthritis it affects your joints and it's also 14:44 difficult for digestion. Our body actually 14:47 makes baking soda believe it or not. 14:49 And it uses it to neutralize the acids in 14:51 our stomach after digestion is finished. 14:53 So, what is happening is we're using the baking 14:55 soda before we digest. You can see the 14:57 problem, now we're neutralizing the acids 14:59 before we've digested our foods and we're not 15:01 going to get the nutrients that we need. 15:03 Sounds great. So, we wanna avoid this baking soda. 15:04 That's great. So, this is one brand that I've found, 15:08 that doesn't have baking soda, it's very hard to 15:10 find without baking soda in it. It's called 15:12 cardium sodamide, well in the old days, 15:15 they called it 'salt stress.' Oh! Okay. 15:17 So, it was an interesting term. 15:19 Yes. But, that's what they used to call it back in 15:20 1800s, 1900s, they called it 'salt stress.' 15:22 That's good, because you know Angela. 15:24 Many times that you got the bad luck and 15:27 they have muffins or some sort of cake, 15:31 where they use baking powder, sometimes it 15:34 accumulates in areas and then you take a bite 15:37 and it's not so pleasant to taste. 15:39 Right. How about this product, does it have 15:42 that also after taste? Right, you wanna make 15:44 sure its thoroughly mixed, any leveling 15:46 would do that. Any leveling. Yeah. 15:47 So you wanna make, Okay, sure its thoroughly mixed, 15:49 make sure there's no lumps in there, the other 15:51 nice thing about the Ener-G baking powder 15:53 is it's calcium carbonate, citric acid 15:56 and when you put those two together with liquid. 15:58 It creates calcium citrate, which is one of 16:01 the most absorbable forms of calcium that you can have. 16:04 Of course calcium is not only for good bones, 16:06 but it's also good for nerve function. 16:07 Yes. And other body needs and so calcium is one of 16:10 very vital. Stress. Yes. Very good. 16:13 Helps with lowering your, just like you say stress. 16:18 We're gonna add the blueberries. 16:20 These were frozen, but you can use fresh. 16:22 Blueberries you know are very high in antioxidants. 16:26 Yes. We're gonna coat this with the flour, 16:28 one of the reason we want to coat the 16:30 blueberries with flour. So, they don't sink to 16:31 the bottom in our muffins. Okay. When you coat the 16:34 blueberries with flour, it prevents that sinking 16:36 and so they're nice and even throughout the 16:38 muffins, so we want that. That's how, when I do my 16:42 fruit cake, you do that the same thing. 16:45 Right. Coat them with. Coat all fruits. 16:47 Yes. So, they don't all float to the bottom, sink them 16:50 and when they cut the cake and they're all 16:51 there at the bottom. One side. And sure, we're gonna 16:54 combine our liquid, we'll combined all our 16:55 liquid in one container. I'll do that, does it 16:58 matter which one go first. Now, we're using canola 17:00 oil here again because we're talking about 17:02 brain function and brain foods. So we want to 17:04 use the omega-3, but you can use applesauce 17:07 if you're trying to lose weight. 17:08 And the almond extract. Yeah. Almond and vanilla. 17:14 Now, we're just gonna stir that up, make it, 17:18 mix it thoroughly there. Now one of the other 17:22 tips I should, before we combine these two. 17:24 One of the things I should talk about with Ener-G 17:26 baking powder, unlike all the other baking powders 17:29 in the market, we saw the ones that I've see 17:30 and done a little bit of research on it. 17:32 They're double acting baking powders. Yes. 17:35 That's why they add the baking soda, there's lots 17:37 of ingredients in there and that's the first 17:39 leveling and then also the baking soda helps 17:41 leveling as well and double acting means, 17:43 once it'll start to leveling, you know 17:46 I see the bubbles. When you put them together. Yes. 17:47 And let the first leveling ingredient and the 17:50 second time, it levels as in when the heat hits it 17:52 and the heat comes on there, in the oven and 17:55 they come up even more. Ener-G baking powder 17:57 only levels once, part time while you're 18:00 stirring it and part time in the oven. So, if you're 18:03 too long and you're mixing it and you step 18:06 way and you go do something, they're not 18:07 gonna turn out. So a lot of people have avoided 18:10 some of the more healthier baking powders, because 18:12 they don't get this fluffy. So one of the tricks of 18:14 getting them fluffy, is make sure when you 18:16 put this together. Swing the pan and get it. 18:20 Only once. That's right. Very good, okay. 18:23 So put that in. We put this. 18:28 So, we're gonna make sure as quickly as we can. 18:33 Well Irma, why don't you finish 18:35 stirring that up for us. I'll be glad to, 18:38 this looks like it's gonna be just delicious. 18:42 I love blueberries. Umm! Especially in muffins. 18:47 Muffins are you know one of the nice things, 18:50 when you put them in lunch kit is, there are 18:51 not gonna ooze out anywhere like a pastry 18:55 or like cake or sorry like a pie. A piece of 18:58 pie might, you know come apart. Muffins you can throw 19:01 them in a baggy, put them in the lunch kit 19:03 and away you go. Oh! It's pretty good, 19:05 just maybe get around the edge there and we 19:08 get our pan ready. Go ahead and spray our pan 19:12 with non-stick spray or you can use muffin, 19:15 muffin papers, kind of fun sometimes to use. 19:17 Oh! Yes. Decorate children, yeah they love it. 19:19 you can use muffins papers with 19:21 leaves on them for fall, or you can do Christmas ones. 19:24 You could do stuff for spraying, just make them fun. 19:27 So, you can get creative. You can. Excellent. 19:30 Yeah. This is really good to have the 19:32 children be involved. Not only making it, but 19:36 putting it in the little containers. 19:38 They sure could. Paper cups, they'd love that. 19:41 Oh! That's really good. That's good. 19:43 So, we're just gonna fill these. How much. 19:45 About three quarter's full. Okay. I'll just borrow that. 19:48 You may need that yeah. 19:52 Maybe a little full, you don't wanna it ---- 19:54 'cause it will come up over the edge. 19:56 So, we're gonna just get this about three quarters full. 19:59 And you know another wonderful thing to put 20:00 in a lunch box is a little I love to you note. 20:03 Oh! Yes. And to say, thank you, you know, 20:08 for being sweet to me today or those kind of 20:12 things that really encourages our family. 20:14 When we give them little words of 20:16 encouragements. Speak thank yous. 20:19 These muffins are especially for you, 20:20 they were so wonderful this morning. 20:22 Once we went to school. Yeah. So one time my 20:27 mom needed to get some things for. 20:29 She was living at home, and her mom, she needed 20:33 to get some extra groceries, so she wanted her dad to pick 20:36 up these groceries. And he just kept forgetting. 20:39 So she made a nice little note and she thought 20:42 I am going to put it right in his sandwich. 20:46 He ate it. He didn't get the groceries. 20:49 So, you can see I felt this ones a little too full. 20:51 Yes. Still a little bit at the top always there. 20:56 You can use your table spoon for this. 20:58 It will probably work better. So you can go, we would 21:00 normally just get all these even. 21:04 I can talk and then I didn't do it properly. 21:07 Well, kind of the way it goes. That you chose what to do 21:10 in case with them. Do it right at home. 21:12 We spread it wrong. Yeah, realize, realize. 21:16 Alright, so we would bake these at. 21:20 Let me explain we would or I preheat my oven first. 21:23 I preheat it at about 400 degrees when I'm using 21:25 Ener-G baking powder because of that quick 21:28 time, so I preheat my oven quite high and 21:32 then when I put the muffins in I'll turn it 21:33 back down to 375 degree and bake them 21:36 for their choir time in this case it's 20 to 25 minutes. 21:39 20 to 25 minutes. Yeah. So, we want to preheat 21:43 that oven and have it nice and hot and ready to go. 21:46 And another tip is you can clean the muffin 21:48 pan before you bake it and these things won't 21:50 all dry on there and wreck your muffin pan. 21:52 You know, sometimes you use muffin pan 21:54 eventually. This gets really brown if you 21:56 wipe this all down first. And they are very hard to clean. 21:59 Very hard to clean. To clean that it really 22:01 scrubbed. Yeah. What a good idea. 22:02 Angela, this is wonderful. And if you, we have 22:06 more free recipes on our website that 22:08 people can go to. Yes. I wanted to ask you 22:11 because you have some cook books too right. 22:13 Yeah, I do, I have seven cook books. 22:14 Wonderful. And they're all done in categories. 22:16 So, we have a breads cookbooks, which includes 22:18 muffin recipes like this one. And lots of the bread recipes 22:22 include recipes for people who are wheat 22:24 intolerant and Celiac. So people kind of call and 22:28 That's right. And ask for it to buy the books too. Yeah, 22:30 I, my publishing company is called City Publishing 22:33 and that's me. And they can call 1-877-597-3883, 22:42 and they can ask for the cook books there and 22:43 then go online at www.healthyhomecookin.com, 22:49 it's healthyhomecookin no G.com. 22:53 And actually we are going to offer for our 22:55 3ABN viewers. I just wrote a book becoming 22:58 a vegetarian. Its an e-book something you 23:00 have to have on the Internet. But if they do 23:03 have Internet they can download that at 23:05 healthyhomecooking.com/3ABN and there they'll find the 23:10 link where they can download that book for free. 23:12 Well, I will be looking forward to read that one 23:15 in particular because I know I have a lot of 23:18 friends do that, are trying to become 23:21 vegetarians. And they are having a little 23:24 difficult time. Yeah. They don't know where to start. 23:26 So, they don't, yes. It's very hard. 23:28 That's a very common question. 23:29 The transition is tough sometimes. 23:32 Yeah. They don't know and if I give up meat 23:34 what do I eat for protein. 23:36 So, we will cover all that in the book. 23:40 Very good. So, we finished our muffins. 23:43 Yeah. Now we also. We are going to bake them 23:45 and we also have our gluten, you have something else 23:48 free version of these muffins for 23:49 people who are Celiac. And so we can show 23:53 that recipe right now. The Blueberry Rice Muffins. 23:57 So, recipe for Blueberry Rice Muffins. 23:59 1 cup of brown rice flour 1/3 cup of tapioca starch 24:04 or corn flour 1/2 cup of corn flour 24:08 1 1/2 tsp. of Ener-G baking powder 24:11 1. tsp. of Ener-G egg replacer, which is optional, 24:15 this helps them to be a little lighter. 24:17 1/3 - 1/2 cup of raw sugar 1 cup of blueberries 24:22 1 cup of soy milk 1/4 cup of applesauce 24:27 or vegetable oil 1 tsp. of vanilla extract. 24:30 1/8 tsp of almond extract. Thank you Angela. 24:34 This has been wonderful. Stay with us because 24:38 we will be back with the final product. 24:43 We hope you've enjoyed cooking with Angela. 24:45 Now let's take a moment to review her lunch box ideas. 24:49 For the Tofu Slices you will need, 24:51 1 lb. firm or extra firm tofu 1/4 to 1/2 cup unfermented 24:57 soy sauce, 2-4 tbsp of nutritional yeast flakes 25:01 For the G-Good Dinner Loaf you will need; 25:04 1/2 cup boiling water, 1/4 -1/2 cup peanut or 25:09 walnut better 1 cube of beef seasoning 25:12 2 and 1/2 cups of gluten flour 25:15 1/4 cup of nutritional yeast flakes 25:18 1/4 unfermented soy sauce and 2 cups of water. 25:23 For the Blueberry Muffins you will need; 25:25 3/4 cup of whole wheat flour 1 cup unbleached flour 25:30 1/2 cup raw sugar 1/2 tsp. sea salt 25:34 1 1/2 tsp. Ener-G baking powder 25:38 1 1/4 cup soy milk or coconut milk 25:42 1/4 cup applesauce or vegetable oil 25:46 1/8 tsp almond extract 1 tsp. vanilla extract 25:52 1 cup fresh or frozen blueberries 25:55 For the Blueberry Rice Muffins you will need, 25:59 1 cup of brown rice flour 1/3 cup of tapioca starch 26:04 1/2 cup of corn flour 1 1/2 tsp Ener-G baking powder 26:11 1 tsp of Ener-G egg replacer (optional) 26:15 1/3 - 1/2 cup raw sugar 1 cup blueberries 26:20 1 cup soy milk 1/4 cup applesauce or 26:25 vegetable oil 1 tsp vanilla extract. 26:28 1/8 tsp almond extract, If you would like more 26:33 information how to contact Angela or if you 26:36 would like to receive today's recipes. 26:38 Please write to; 3ABN PO Box 220 West Frankfort, 26:44 IL 62896. That address again is 3ABN PO Box 220 26:52 West Frankfort, IL 62896 Or you may call; 26:58 1800-752-3226 Now let's take a look 27:04 our finished recipes with Angela. 27:13 Welcome back. Angela, how, why don't you talk 27:16 to us about our final product. 27:18 Alright. Well, first of course have our Tofu slices that 27:22 that we made up at the beginning. And then we 27:24 have a vegetable platter here. To remind about all those 27:26 things we talk about our lunches, putting 27:28 vegetables in our baggies for our lunches. 27:30 And our dinner loaf which of course can be 27:32 served hot with gravy, and the blueberry 27:35 muffins which are always ahead. 27:38 Very good and everything is very 27:40 nutritious for their children, especially in the lunch boxes, 27:46 they don't like vegetables too much. 27:47 I like this idea that you can put in there and you 27:51 look beautiful, so attractive. Thank you so much for 27:54 to be with us today. Thank you for having me. 27:57 And for each one of you. God bless you, till then. |
Revised 2014-12-17