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from Dianne
3 cups plus 2 Tablespoons (350 gm) Wheat Starch
1 Tablespoon baking power
2 Tablespoons sugar
1/2 teaspoon salt
1/3 cup Metamucil
1 1/2 teaspoons yeast
1/2 cup liquid non-dairy creamer
2 Tablespoons vegetable oil
1 1/4 cup very warm water
Put all dry ingredients in a bowl. Add liquid ingredients all at once. Mix well, using a large spoon. This will not look like dough but rather like a batter. Cover. Let dough sit in a warm oven (115-120 degrees) for a minimum of 15 minutes, but it can stay for up to an hour. Remove from oven after rising and turn out of bowl. Knead a few times to make the dough smooth and soft. From here, there are no limits! Total PHE in this entire recipe: 125 mg
TIPS FOR MAKING WHEAT STARCH DOUGH
• Remember it will look like BATTER and not like
a dough until it rises.
• Keep the oven at 115-120 degrees for rising, but DON'T FORGET
to turn the oven off once the desired temperature has been reached.
• Learning to use a gram scale can make lopro cooking easier.
• Use a non-stick cooking spray to spray baking sheets for easier
removal.
• A non-stick electric fry pan works best for making english muffins
(margarine works better than butter).
• Spread the breadsticks with garlic butter before you put them
in to rise, after they have risen, and again after they are cooked!
Using a new, clean, small paintbrush works well.
• Save a take out pizza box to serve the lopro pizza in to add
some fun (make sure the child knows the difference).
Spread some of the wheat starch dough into a pan or cookie sheet the size of the pizza you want. Bake for 7-10 minutes at 400 degrees. Remove from the oven, top with your ingredients and return the pizza until doneto your likeness. For a crispier crust, put the pizza directly on the rack.
Hints:
1. Brush dough with garlic butter before baking
2. Make a large pizza and freeze the finished pizzas to reheat at a
later time
3. Make individual size pizza shells and freeze after first baking.
At a later time, thaw, add your toppings, and bake.
Measure wheat starch dough into approximately 25 gm balls. Roll balls between palms of hands to create bread sticks. Put on sprayed cookie sheets. If you like garlic, brush with melted garlic butter, or just regular butter. Put into very warm oven to rise (115-120 degrees). Remove, brush with butter again, and bake at 375o for 12-15 minutes. If not brown enough, put under the broiler for a short time. Watch them carefully. They will continue to brown a little as they come out. Brush with butter again.
PHE per stick: approximately 5 mg
After the first rising of the wheat dough, divide dough into 60 gm portions. Shape dough into size and shape of an english muffin. Place them on a sprayed cookie sheet, cover, and put them back into a very warm oven (110-115 degrees) until risen (30-40 min). Remove. In an electric skillet with cover (this works best as the temperature remains constant and they do not have a tendency to burn, heat skillet to about 340 degrees (you will have to determine the best temperature for your skillet). Melt a few Tablespoons of margarine (butter will burn). Add muffin and cover. Cook for 3.5 minutes, turn, and cook for another 3.5 minutes. Remove to cooling rack.
Hint: Great for burger buns or sandwiches when split, buttered and grilled
After the first rising of the wheat dough, shape dough into approx. 80 gm balls. Roll into a thick rope and form a circle, pinching ends to hold together. Put on a sprayed cookie sheet, cover and put back into a very warm oven (110-115 degrees) to rise for 30-40 minutes. Meanwhile, get a deep pan of water boiling and when bagels are ready, add 1 Tablespoon sugar to water and drop in as many as will fit, leaving plenty of room between them. Boil for 3 minutes, turn over, and boil for 3 more minutes. Remove from water and place on a clean towel to drain. Let sit for 5-10 minutes. Place on sprayed cookie sheets and bake at 400 degrees for approximately 25 minutes. Let cool.
After wheat starch dough has risen, roll dough into 12" rectangle. Spread with softened butter. Mix ‡ cup sugar with 3-4 teaspoons cinnamon. Sprinkle on dough. Roll dough and seal. With a sharp knife, cut into 12 equal slices. Place cut side down in sprayed cake pan. Cover; let rise in 120-30 degree oven for 30 minutes. Preheat oven to 375 degrees. Bake for 18-20 minutes. Remove to rack to cool. Canned icing can be used, or a glaze of 1 cup confectioner's sugar, 1 Tablespoon melted margarine, 1/2 teaspoon vanilla and 1-2 Tablespoons water.
Roll the wheat starch dough quite thin (the NO MESS DOUGH
BOARD works well for this). Cut circles with a round cutter (glass works
well), 3 inches is a nice size. Put about 1 teaspoon seasoned (I use
garlic, salt, pepper, butter, and coffeemate to season) or plain mashed
potatoes into center of circle. Fold dough over to form half circle.
Press with fingers to seal (they seal easily). Fry in margarine or butter
over medium heat in frying pan. Fry until nicely brown, turn, and fry
until nicely brown. Remove and eat. These are incredible. Different
sauces can also be used to top. They freeze well, can be thawed in the
microwave, and crisped in the oven. These are great for the person who
loved potatoes, but can only have a small amount of PHE a day.
Download Wheat Starch Dough Recipes
2 3/4 cups (300gm) dp Baking Mix
1/3 cup non dairy powdered creamer
2 tsp baking powder
1/3 cup sugar
1 tsp baking soda
Mix all ingredients together and put in airtight container. Yield 3 1/2 cups mix.
Total 50 mg phe.
To make french toast: Add water to ‡ cup of above mixture to make consistency like cream. Dip a slice of low protein bread into batter to coat. Fry in a non stick skillet to which butter has been added. Cook until golden brown on both sides. Serve with butter and warm maple syrup.
These nuggets look just like the ones at the fast food restaurants and they taste great!!
400 gm raw carrots
20 gm instant mashed potato flakes
10 gm dried minced onion flakes
100 gm DP baking mix
6 gm Energy Food egg replacer
3 gm garlic powder seasoning
salt and pepper to taste
Put carrots into food processor. Chop until almost pureed (a paste with a little texture to it). Put the carrots into a bowl and add the rest of the ingredients. Mix well. The mixture should be very thick and not at all runny (dry and smooth). Shape 10 gm balls into the shape of a "chicken nugget". Use low protein bread crumbs that are very finely ground to coat the nuggets (this can be deleted but the end result is even better). Drop nuggets into hot oil (a fry daddy or deep fryer works best) but a fry pan with about one inch of oil works also. Fry them for a minute or two (make sure your oil is hot) until they resemble a chicken nugget and are golden brown (these can be frozen and reheated in an oven to crisp them up).
Each nugget equals 10 mg phe. You should get about 20-24 nuggets.
These can also be made into "BBQ patties". Add a little BBQ sauce to the mixture to make into patties. Continue with the above directions. Serve on lo protein english muffins with lettuce, tomato, and lo pro cheese and some more BBQ sauce. These are fabulous. Use info above to determine the phe count, depending on the size you make them.
This recipe makes the BEST chocolate cake. By adding a little more dp starch and making the batter a little thicker you can make wonderful "WHOPPIE PIES." Spoon dough into circles sprayed on to sprayed cookie sheet. Bake for 12-15 minutes or until done. When cool fill with any low phe fluffy frosting. Wrap individually and freeze. Great for lunches and snacks.
6 Tablespoons oil
3 Tablespoons cocoa powder
1 1/2 cups dp starch
1 cup sugar
1 teaspoon baking soda
1 teaspoon vanilla
1 cup COLD water
1 Tablespoon white vinegar
Mix with a fork or whisk. Put into sprayed 8x8 pan. Bake at 350 degrees for 35 min.
1 1/2 cups dp starch
1/2 cup brown sugar
1/2 cup white sugar
1/2 teaspoon cloves
1/2 teaspoon nutmeg
1 teaspoon cinnamon
1/2 teaspoon ginger
1/2 teaspoon salt
1 tablespoon vinegar
1 cup cold water
1 teaspoon baking SODA
6 tablespoon oil
1 teaspoon almond extract (or vanilla)
Mix all ingredients in bowl. Stir with wire whisk. You make also use a beater, but you don't have to. Bake at 350 degrees for 30-35 minutes. Frost with nice vanilla canned frosting. This cake has only a trace of PHE and is FREE.
Hint: When making cupcakes or frosting cake, consider putting the frosting in the middle; it's much easier to eat! Hint: These cakes can be made for your family by using 1 1/2 cups regular flour instead of the dp baking mix.
November 2001
STUFFING
"Add mashed potatoes and a vegetable and this will make a great meal!"
Stuffing
1/4 cup finely chopped onion
3/4 to 1 teaspoon poultry seasoning
1/4 cup finely chopped celery
2 cups low protein bread cubes
2 to 3 tablespoons butter
2/3 cup vegetable broth or
2/3 cup water with 1 G. Washington Golden seasoning packet
SautÈ onions and celery in butter. When vegetables are tender add broth (either from can or water mixed with seasoning packet). Season with poultry seasoning to taste. Toss in bread cubes. Mix until the consistency of stuffing. Add more broth, a little at a time, if necessary. Can be eaten like this or baked for 15-20 minutes at 350 degrees.
Note: Stuffing tastes great with gravy. Yield: 2 servings
|
Phe
|
Pro
|
Kcal
|
|
| Total |
112
|
2.8
|
645
|
| Per Serving |
56
|
1.4
|
323
|
| 2 servings = 1 starch | |||
6 tablespoons (42 gm) Wheat Starch
6 tablespoons (90 gm) butter
1 can vegetable broth
3/4 cup water
1/2 cup (126 gm) non-dairy creamer
3 to 4 packages G Washington Seasoning
Melt butter in small saucepan. Add Wheat Starch. Stir until blended. Add broth, water, and non-dairy creamer; whisk over medium heat until thick and resembles gravy. Add 1 to 2 packages G Washington Rich Brown Seasoning and 1 to 2 packages G Washington Golden Seasoning to taste. Hint: Brown food coloring can be added to enhance color. Yield: 3 1/2 cups
|
Phe
|
Pro
|
Kcal
|
|
| Total |
92
|
1.7
|
885
|
| Per Serving |
13
|
0.2
|
126
|
SWEET POTATO AND CARROT
PUREE
"Great holiday recipe"
2 large (908) sweet potatoes or yams
6 tablespoons (90 gm) sweet butter, softened
1/2 pound (227 gm) carrots
salt and freshly ground black pepper
1/2 cup water
1/4 tsp. freshly grated nutmeg
1 1/2 teaspoons granulated sugar
dash of cayenne pepper, optional
Scrub potatoes or yams and cut a small, deep slit in
the top of each. Set on the center rack of a preheated 375-degree oven
and bake for about one hour, or until potatoes/yams are tender when
pierced with a fork.
Meanwhile, peel and trim the carrots and cut them into 1-inch lengths.
Put them in a saucepan and add the water, sugar, 1 TB of the butter,
and salt and pepper to taste. Set over medium heat, bring to a boil,
and cook uncovered until the water has evaporated and carrots begin
to sizzle in butter, about 30 minuets. The carrots should be tender.
If not, add a little additional water and cook until carrots are done
and all liquid has evaporated.
Scrape out the flesh of the potatoes/yams and combine with carrots in
the bowl of a food processor fitted with a steel blade. Add remaining
butter and process until very smooth. Add nutmeg and season to taste
with salt and pepper. Add cayenne if desired and process briefly to
blend. Note: Recipe will freeze well. Yield: 6 servings
|
Phe
|
Pro
|
Kcal
|
|
| Total |
1151
|
17.8
|
1672
|
| Per Serving |
192
|
3.0
|
279
|
|
Amount to equal 1 starch-3/4 of a serving
|
|||
Download Sweet Potato and Carrot Puree Recipe
SWISS TART PASTRY DOUGH
This recipe is from PKU camp in Switzerland
6 tablespoons butter
2 cups dp Baking Mix
1/4 cup heavy cream
1/4 cup water (adding a little at a time)
Blend butter into baking mix using pastry blender or fingers, they work best! Add heavy cream and some of water. Blend wet and dry ingredients until mixture forms a nice dough ball. Press into a 7x9 inch baking dish for a thick crust of use half of the tough for a thinner crust. Yield This Crust - 8 servings or Thick Crust - 4 servings.
Fillings can be your own creativity. In Switzerland, apples, sugar and cinnamon are used for a dessert pastry or leeks in a cream sauce for a meal/appetizer pastry
|
Phe
|
Pro
|
Kcal
|
|
| Total |
36
|
0.7
|
170
|
| Per Serving (thin crust) |
5
|
0
|
21
|
| Per Serving (thick crust) |
9
|
0.1
|
43
|
|
This is a free food
|
Download Swiss Tart Pastry Dough Recipe
ROOT-A-MOOSE
"Sounds crazy but is wonderful, even if you don't like turnip!"
3 cups (384 gm) cooked turnip
1 cup (128 gm) cooked carrot
2 1/2 tablespoons (38 gm) butter
salt and pepper to taste
Mix turnip and carrots together well in either a food processor or in a bowl with potato masher. Add butter and salt and pepper to taste. Freezes well. Yield: 4 cups
|
Phe
|
Pro
|
Kcal
|
|
| Total |
103
|
3.5
|
72
|
| Per cup |
26
|
0.9
|
91
|
|
Amount for 1 starch - 4 2/3 cups
|
|||
December 2001
1/2 cup (120 gm) butter flavored shortening
1/3 cup (80 gm) butter
3 Tablespoons (38 gm) white sugar
1/4 cup + 1 Tablespoon (69 gm) dark brown sugar
1 small package instant vanilla pudding mix
1 teaspoon vanilla
1/3 cup + 1 Tablespoon water
2 cups (222 gm) dp baking powder
1 1/2 teaspoons baking powder
1/2 teaspoon salt
Preheat oven to 375 degrees. Cream shortening, butter and sugars. A mixer may be used but also works well using a spoon. Mix in pudding mix and vanilla. Gradually add water. Stir in baking mix, baking powder and salt. Drop evenly onto cookie sheets. Bake for 10 minutes. You may sprinkle each cookie with white sugar. The cookies are also wonderful frosted with either a "Free" canned frosting or a homemade low protein frosting. Sprinkles, colored sugars, etc. may also add a nice decorated touch. Yield: 48 cookies.
|
Phe
|
Pro
|
Kcal
|
|
| Total |
52
|
1.3
|
3111
|
| This is a free food | |||
SAUTÉED GREEN BEANS WITH GARLIC
3/4 lbs (340 gm) green beans, cooked
1 Tablespoon (15 gm) olive oil
1 clove garlic, minced
salt/pepper
basil/oregano to taste
Pat dry cooked beans with paper towels. Heat oil in heavy fry pan on high for 45 seconds. Add beans and sauté, stirring often. Cook 2 minutes. Add garlic and sauté for 1 minute. Season with salt, pepper, basil and oregano to taste. Yield: 4 servings
|
Phe
|
Pro
|
Kcal
|
|
| Total |
175
|
4.7
|
214
|
|
Amount to equal one starch - 1 1/2 cup
Less than 1 cup consider free |
|||
Download Sauteed Green Beans Recipe
Vegetable cooking spray
1 teaspoon (5 gm) vegetable oil
2 cups (336 gm) chopped onion
2 cups (140 gm) sliced fresh mushrooms
1 1/2 cups (105 gm) diced carrot
2 cloves garlic, minced
2 cups (232 gm) sliced yellow squash
1 cup (140 gm) diced sweet red pepper
2- 14 1/2 ounce (822 gm) cans whole tomatoes, undrained, chopped
2 cups water
1 jalepeno pepper, seeded, chopped
1 Tablespoon chili powder
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 cup (78 gm) broccoli
Coat a dutch oven with cooking spray; add oil. Place over medium-high heat ubtil hot. Add onion, mushroom, carrot and garlic; sauté until tender. Stir in squash and next 7 ingredients. Bring to a boil; cover, reduce heat, and simmer 15 minutes. Stir in broccoli. Cover and simmer 20 additional minutes. Yield: 6- 1 1/2 cup servings
|
Phe
|
Pro
|
Kcal
|
|
| Total |
597
|
20.2
|
515
|
|
Amount for 1 starch - 1 3/4 cups
|
|||
Download Vegetable Chili Recipe
1 medium onion (110 gm), thinly sliced
2 Tablespoons (30 gm) oil
1 1/2 cups leftover cooked vegetables
we used:
1/2 cup (64 gm) carrots
1/2 cup (60 gm) celery
1/2 cup (78 gm) mushroom
1 cup (224 gm) bean sprouts
10 snow peas
4 cups cooked Aproten spaghetti, drained with salt, pepper and 4 Tablespoons
(60 gm) butter
added
1/3 cup (80 gm) soy sauce (LaChoy brand contains half the amount of
Phe of other brands)
Place a large frying pan or wok over high heat and let it get hot. Add the onion and oil and stir fry until onion is soft, about 1 minute. Add cooked vegetables, sprouts, and snow peas. Stir fry 2 minutes. Add spaghetti and the soy sauce. Stir until pasta is coated. Serve hot. Yield: 6 cups
|
Phe
|
Pro
|
Kcal
|
|
| Total |
425
|
24.2
|
1267
|
|
Amount for 1 starch - 1 1/2 cups
|
|||
Download Quick Leftover Lo Mein Recipe
January 2002
2 cans (370 gm) vegetable broth
3 (240 gm) carrots, peeled, cut into bite size pieces
2-5 oz. (284 gm) potatoes, peeled, cut into bite size pieces
1 medium (110 gm) onion, cut into bite size pieces
2 stalks (90 gm) celery, but into bite size pieces
1 bay leaf
1 pinch thyme
1 pinch basil
1 cup (70 gm) mushrooms, cut into bite size pieces
3 tablespoons (24 gm) cornstarch mixed with 1/4 cup water
1/4 teaspoon Gravy Master
salt/pepper to taste
Put vegetable broth in a soup pot. Add carrots, potatoes, onion, celery and seasonings to broth. Heat to boil. Turn heat to low, cover pot and smmer for 30 mintues or until vegetables are tender. Add mushrooms and cook on low heat, uncovered, for 10 minutes. Remove bay leaf. Add cornstarch/water mixture. Cook on medium/low heat to thicken. Stir in Gravy Master. Add salt and pepper to taste. Yield: 4 servings
|
Phe
|
Pro
|
Kcal
|
|
| Total |
444
|
11.9
|
526
|
| Per cup |
111
|
3.0
|
132
|
|
Amount for 1 starch - 1 1/4cups
|
|||
Download "Where's the Beef" Beef Stew Recipe
SUPER BOWL VEGETABLE JAMBALAYA
1 tablespoon (15 gm) olive oil
1 1/2 teaspoons dried thyme
3/4 cup (126 gm) onion, chopped
1 bay leaf
3 cloves garlic, chopped
1/4 teaspoon cayenne pepper
2 green onions, trimmed, sliced
pinch of mace
1 teaspoon paprika
Add all above ingredients to a nonstick saucepan. Cook.
Stir occasionally for 8-10 minutes. Then add:
4 cups vegetable broth
1-14 oz. can diced tomatoes or 2-10 oz. cans diced tomatoes and
green chilies
1 shredded carrot
Simmer, uncovered for 30 minutes. Add:
3 cups cooked low protein rice
Remove bay leaf and discard.
Yield: 6 servings
|
Phe
|
Pro
|
Kcal
|
|
| Total |
217
|
8.7
|
995
|
| Per cup |
36
|
1.5
|
166
|
|
Amount for 1 starch - free
|
|||
Download Super Bowl Vegetable Jambalaya Recipe
4 cups (227 gm) sliced carrots
1 tablespoon brown sugar
1 tablespoon butter
Mix together all ingredients in a microwave safe dish. Cover and microwave for 8 minutes. Stir once. Yield: 3 servings
|
Phe
|
Pro
|
Kcal
|
|
| Total |
80
|
3.0
|
195
|
| Per cup |
27
|
1.0
|
65
|
|
This is a free food
|
|||
Download Microwave Glazed Carrots Recipe