Monthly Archives: December 2011

Whole Wheat Goldfish

Posted on by

I have recently discovered that many processed snack foods can be made from scratch using fairly common ingredients.  My latest snacking passion – a whole wheat replica of Goldfish crackers.  Get ready for the warm and cheesy goodness to fill your house with these addicting crackers!

Five Simple Ingredients
1 c. whole wheat flour
4 Tbsp. unsalted butter
8 oz. sharp or extra sharp cheddar cheese
½ tsp. salt
½ tsp. pepper

Pour whole wheat flour into a food processor.  Cut the butter and cheese into chunks and add them to the flour.  Sprinkle the salt and pepper on top.  Pulse the food processor until the ingredients look like corn meal.  Add 1-2 tablespoons of water to the mixture and pulse the blades until the dough starts to stick to the sides or form a ball.  Gather all of the dough to form a large ball, enclose it in plastic wrap, and stick it in the refrigerator for about 20 minutes.

After the dough has chilled, go ahead and preheat your oven turning it to 350 degrees.  The key to getting crispy crackers is to roll the dough out very thin.  Aim to roll it out until the dough is about 1/8 inch thick.  You can use a very small cookie cutter to give the crackers a distinct shape.  I prefer to use a pastry wheel or pizza cutter.  After the dough is rolled out, simply run the wheel vertically and horizontally through the dough creating small squares.  Now the tedious part – put all of those little squares on a baking stone.  Bake for 15 – 20 minutes.

If your crackers come out soft, bake them for a few more minutes.  If the crackers are still soft or chewy, you will probably have to roll out the dough thinner.  These crackers keep well in a sealed plastic container for a couple weeks.  For another variation of this recipe, add ¼ teaspoon of garlic powder to the dough before processing the ingredients.  This will add a nice zing to the flavor!

Anyone from your toddler to the college student pursuing their master’s degree online can appreciate this healthy and easy-to-make alternative to processed snack foods.  Using whole wheat flour in the recipe can help increase the amount of fiber and magnesium in your diet – just a couple benefits of using 100% whole wheat flour in your cooking.

Crock Pot Yogurt

Posted on by

Making homemade yogurt is a simple process that produces plentiful results.  Anyone from students to the busy administrative assistant will enjoy this easy recipe.

Start with a clean crock pot.  It is easy to leave dried-on residue in your crock pot from cooking other foods.  However, make sure it is very clean prior to starting the yogurt process.  You will need milk, a small container of store bought yogurt for a starter, and fruit or sweetener to add flavor.

1. Pour ½ gallon (8 cups) of milk into the crock pot.
2. Cook the milk on the low setting for about 2 ½ hours.  Do not lift the lid while the milk is heating.
3. Turn the crock pot off and let the milk set for 3 hours.  Again, keep the lid on.
4. Remove about 2 cups of the heated milk and put it into a separate bowl.  Quickly replace the lid to the crock pot.
5. Add 6 ounces of plain yogurt with active cultures to the milk in the separate bowl and stir until smooth.
6. Pour this mixture back into the crock pot, stir briefly, put the lid back on, and cover the entire crock pot with a heavy towel for insulation.
7. Let the crock pot sit for about 8 hours while the milk and yogurt thicken.
8. Add pureed fruit or sweetener to the finished product.

Start with whole milk if this is your first time making yogurt at home.  This will give the yogurt a thicker consistency as homemade yogurt tends to be somewhat thinner than yogurt purchased from a store.  Avoid using skim milk for this process.  To make a thicker consistency, you can add non-fat dried milk or unflavored gelatin to the crock pot while you are stirring in the store bought yogurt.

Your homemade yogurt will last about a week in the refrigerator.  You can also store it in the freezer and thaw out in the fridge when ready to eat.  The milk will separate, so just stir the yogurt a bit to get it back to its regular consistency.

This has become a staple in our house!  Not only is this a budget friendly way to make a delicious snack, but the health benefits of yogurt are amazing.  Yogurt is filled with helpful bacterial that can support digestive health.

Whole Wheat Apple Bread

Posted on by

Take some time out of your schedule while learning how to become a dietitian with some whole wheat apple bread.  This recipe produces dark and heavy bread that provides good nutrition and an addicting flavor.

Ingredients

2 C. whole wheat flour

1 tsp. baking soda

1 tsp. baking powder

½ tsp. salt

1 Tbsp. cinnamon

1 tsp. vanilla

¼ C. vegetable oil

½ C. honey

2 T. milk

2 eggs

2 C. grated apples

Instructions

Mix dry ingredients together.  Wisk oil and honey in a bowl until smooth.  Add milk and eggs.  Mix with dry ingredients and stir well.  Fold in apples.  Pour into greased loaf pan.  Bake at 350 degrees for 30-45 minutes.  (Modify the recipe to make Carrot-Apple Bread by using 1 ½ cups of grated apples and ½ cup of grated carrot.)

Whole wheat flour boasts a high protein and fiber content, which can keep your body fueled and satisfied for a longer period of time.  Consuming whole grains provides important vitamins, minerals, and complex carbohydrates compared to refined grains, which strip the grain of its nutrients.

This apple bread recipe does not require using refined sugar either.  Honey is a natural sweetener which gives a richer taste and more filling sensation than sugar.  It contains certain antioxidants and antimicrobial properties that cannot be found in sugar.

Notice that the recipe calls for oil instead of butter.  This substitution reduces unhealthy fats and cholesterol making apple bread a heart healthy snack.  Consuming oils, such as canola or olive oil, in moderation can support a balanced diet as well.