Honey Sesame Buns (Breadmaker)

1 cup of water
2 tbsp of honey
1 teaspoons of salt
¼ cup of dry milk powder
2 tablespoons of olive oil
3 cups unbleached white flour
1 tbsp of bread maker yeast

1 tbsp of sesame seeds

1 egg white

 

1.     Place first 7 ingredients in this order in your bread maker OR the order recommended by the makers of your maker.

2.    Put maker on dough setting and press start.  It takes about 2 hours to make.

3.    Pull dough out of maker and deflate on floured surface. Divide dough into 12 equal pieces and form into rounds.

4.    On a cookie sheet line with parchment paper place buns ½ inch apart and cover with damp towel to rise for 40 minutes.

5.    Brush risen buns with egg white and sprinkle with sesame seeds

6.    Preheat oven to 350 and bake uncovered for 15 minutes until they are a nice golden brown.

Nutrition Facts
Servings: 12
Amount per serving
Calories	160
% Daily Value*
Total Fat 3g	4%
Saturated Fat 0.4g	2%
Cholesterol 0mg	0%
Sodium 212mg	9%
Total Carbohydrate 28.4g	10%
Dietary Fiber 0.9g	3%
Total Sugars 4.3g
Protein 4.7g
Vitamin D 0mcg	0%
Calcium 46mg	4%
Iron 2mg	9%
Potassium 43mg	1%

 

Mint & Parsley Couscous Salad with Lemon Dijon Vinaigrette

1 cup of prepared, cooled couscous

½ cup of chopped parsley

½ cup of chopped mint

½ cup of fine chopped cherry tomatoes

1 cup of fine chopped sweet pepper

1 cup of fine chopped cucumber

Lemon Dijon Vinaigrette (Click here for recipe)

1.  Mix all the ingredients together and refrigerate for 2-6 hours before serving.

Nutrition Facts
Servings: 6
Amount per serving
Calories	128
% Daily Value*
Total Fat 8.7g	11%
Saturated Fat 1.3g	7%
Cholesterol 0mg	0%
Sodium 20mg	1%
Total Carbohydrate 11.4g	4%
Dietary Fiber 2g	7%
Total Sugars 3.1g
Protein 2.3g
Vitamin D 0mcg	0%
Calcium 29mg	2%
Iron 2mg	8%
Potassium 186mg	4%

Bacon, Chive & Cheddar Pancakes

6 slices of bacon, cooked and chopped

2/3 cups of sharp cheddar cheese, grated

2 tbsp of chives chopped fine

1 cup of unbleached white flour

½ cup of whole wheat flour

3 ½ tsp of baking powder

1 tsp of salt

1 tsp of raw cane sugar

1 ¼ cups of milk

1 egg

3 tbsp of butter, melted

1 tbsp of oil (or as much is needed)

1.     Mix flours, baking powder, salt, sugar, chives, cheese and bacon in a large bowl

2.    Add milk, egg and butter.  Stir until batter is smooth.

3.    Preheat oil in pan or griddle on medium high heat.

4.    Scoop about ¼ cup of batter per pancake and pour in heated pan. Brown on both sides.

Nutrition Facts
Servings: 6
Amount per serving
Calories	350
% Daily Value*
Total Fat 22.2g	28%
Saturated Fat 10.1g	50%
Cholesterol 81mg	27%
Sodium 983mg	43%
Total Carbohydrate 22.7g	8%
Dietary Fiber 1g	4%
Total Sugars 3.3g
Protein 15.3g
Vitamin D 8mcg	42%
Calcium 289mg	22%
Iron 2mg	10%
Potassium 481mg	10%

Creamy Dill Coleslaw Dressing

1/3 cup of mayonnaise
2 tbsp of seasoned rice wine vinegar
2 tsp of raw cane sugar
1 tsp of dijon mustard
1 tsp of dried dill

1. Mix ingredients together and stir into your slaw. Let refrigerate for 1-4 hours.

Nutrition Facts
Servings: 4
Amount per serving
Calories	88
% Daily Value*
Total Fat 6.6g	8%
Saturated Fat 1g	5%
Cholesterol 5mg	2%
Sodium 184mg	8%
Total Carbohydrate 7.4g	3%
Dietary Fiber 0.1g	0%
Total Sugars 3.8g
Protein 0.3g
Vitamin D 0mcg	0%
Calcium 8mg	1%
Iron 0mg	1%
Potassium 12mg	0%

Blueberry Yogurt Muffins

1 cup of unbleached white flour
1 cup of whole wheat flour
1 cup of old fashioned oats
1 tsp of baking powder
1 tsp of baking soda
½ tsp of salt
2/3 cup of raw cane sugar
1 ½ cups of yogurt or sour cream
2 large eggs
¼ cup of virgin coconut oil, softened
1 tsp of vanilla extract 
1 cup of frozen blueberries

 

1.     Preheat oven to 325 degrees.

2.    Mix together dry ingredients (first six).

3.    In another bowl mix sugar and wet ingredients with a hand mixer.

4.    Add dry ingredients to wet ingredients and mix gently until moistened.

5.    Gentle stir in blueberries.

6.    Line muffin tin and fill ¾ full. (makes about 14-16)

7.    Bake for 20-25 minutes

Nutrition Facts
Servings: 14
Amount per serving
Calories	238
% Daily Value*
Total Fat 10.7g	14%
Saturated Fat 7.2g	36%
Cholesterol 37mg	12%
Sodium 196mg	9%
Total Carbohydrate 33.2g	12%
Dietary Fiber 2.2g	8%
Total Sugars 15.2g
Protein 4.6g
Vitamin D 3mcg	13%
Calcium 52mg	4%
Iron 1mg	8%
Potassium 120mg	3%

Crockpot Saucy Pork Chops

1 tbsp of oil (optional)
4-6 boneless pork chops
1 389ml can of cream of mushroom soup (We used Amy Organics)
2 tsp of Dijon mustard
1 tsp of thyme
Salt and pepper to taste

1.      Preheat oil in pan to medium-high heat

2.    Season pork chops with salt and pepper and brown on both sides.

3.    Mix cream of mushroom soup with Dijon mustard and thyme

4.     Place pork in Crockpot and cover with soup mixture.  Cool on low for 7-8 hour or high 3-4 hours.

Nutrition Facts
Servings: 6
Amount per serving
Calories	285
% Daily Value*
Total Fat 18.4g	24%
Saturated Fat 6g	30%
Cholesterol 55mg	18%
Sodium 787mg	34%
Total Carbohydrate 4.6g	2%
Dietary Fiber 0.1g	0%
Total Sugars 0.8g
Protein 25.9g
Vitamin D 0mcg	0%
Calcium 10mg	1%
Iron 1mg	5%
Potassium 35mg	1%