Appetizers

ONION BREAD

Vital wheat gluten helps 100% whole grain breads to rise and have a lighter, fluffier texture.

• 1 cup lukewarm water
• 1 package dry yeast
• 1 tsp. sea salt
• 3 cups white whole wheat flour
• 4 1/2 Tbsp. vital wheat gluten
• 1/4 cup light tasting olive oil
• 1 cup chopped onion
• 2 tsp. paprika
• 1/2 tsp. sea salt - optional

 Pour warm water into the bowl of a heavy duty mixer (or if doing this by hand, a large bowl). Sprinkle yeast over water and stir until dissolved. Add 2 cups of the flour and mix until well blended. Add additional flour and the vital wheat gluten and 1 tsp. salt to make a stiff dough. Knead until smooth and elastic.

Place in a well oiled bowl and turn to coat all sides with oil. Let rise until doubled in size, about one hour. Punch the dough down and divide into half. Cover and let rest for 5 minutes.

Place into two greased 9 inch cake pans. Brush with oil and sprinkle with onion, pressing onion into the dough with fingertips. Let rise uncovered for 45 minutes. Preheat oven to 450 degrees. Sprinkle tops with paprika and 1/2 tsp. sea salt, optional. Bake for 20-25 minutes. Cool on wire racks.

STUFFED BABY SQUASH

You can lower the fat content by using only ground turkey. If you have trouble locating baby squash, you can also use whole squash, cut into pieces and prepared the same as above below. If you do not have an apple corer, you can also make these into little boats. You do this by cutting the squash in half and scooping out the middle to make room for the meat mixture. Stuff the meat mixture into the little scooped out area and proceed as below.

• 15 baby zucchini or yellow squash (little 4" sized)
• 16 oz. tomato sauce
• 6 oz. tomato paste
• 1/2 lb ground beef
• 1/2 lb ground turkey
• 2 Tbsp. light tasting olive oil
• 3 medium onions, diced
• 1 Tbsp. cumin
• 1/2 tsp. sea salt
• 1/8 tsp. pepper
• 1/2 cup fresh parsley, chopped

Saute onion in oil over medium-high heat until light brown. Add meat and stir constantly until browned. Add parsley, cumin, salt and pepper and 3 Tbsp. tomato paste. Cover and cook over medium heat for 30 minutes. Meanwhile, clean squash. Cut off the caps of the squash (the end) and core squash with an apple corer, so you are making a tube, where you can put the stuffing (see note). Stuff the squash with the meat mixture. Arrange in a large greased roasting pan. Mix together the tomato sauce and remaining paste and pour over the squash. Bake at 350 for 40 minutes.

CREAM OF ASPARAGUS SOUP

This recipe is great for people who must avoid wheat. You can make a roux with brown rice flour or oat flour and it comes out as well as regular whole wheat flour.

• 3 Tbsp. light tasting olive oil
• 3 Tbsp. whole wheat or brown rice flour
• 1 1/2 quarts of chicken broth
• 1 Tbsp. crushed garlic
• 1 package of frozen cut up asparagus (16 oz)

Make a roux by heating the oil in a soup pot and then adding the flour, mixing well. Slowly add the broth, bit by bit, stirring well after each addition to avoid lumps. Add the garlic and bring to a boil. Add the asparagus and cook for 1/2 hour. Blend with a hand blender or regular blender to make a smooth soup. 

Upcoming Part III: Tuna Tacos, Stuffed Chicken Breasts, Baked Salmon, Yummy Roast...