Quick Healthy Biscuits

Ingredients

2 cups all purpose flour (not bleached, not enriched)
1 tbsp baking powder
1/4 tsp salt
1/4 cup oil (I use 1 tbsp olive & 3 tbsp canola)
3/4 to 1 cup soy milk

Instructions
Preheat the oven to 450 degrees. Sift the flour, baking powder, and salt together into a medium sized bowl. Stir the dry ingredients together. Then cut the oil into the flour: meaning add the oil very slowly to minimize the little balls formed. Pouring with one hand and using two knives in the other hand to stir will get the job done. Use a spoon to stir in enough of the soymilk to create a batter that is just past sticky to slightly moist. Form the mixture into a ball in the bowl.

Flour a surface and rolling pin before dropping the ball on the floured surface. Using floured hands, knead the dough twice don’t over-knead. Using the rolling pin, roll the dough out to about 1/2 inch thickness. Use a 2″ cookie cutter to create about one dozen biscuits. Place the biscuits on a lightly greased cookie tray and bake for 12 to 15 minutes or until they just begin to brown on top.  I use an air pan so the tops and bottoms taste like the tops.

While they are hot use a sharp serrated knife to cut the biscuits and butter them.  I use Canola in the blue container; the brown container has something we want to avoid. For a change of pace consider using agave or a fruit spread instead. Enjoy!

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Quick Healthy Biscuits

Wild Rice Stir Fry

Ingredients
1 ½ cups of Lundberg Wild Blend rice, cook as directed rice (best when leftover or thoroughly chilled)
¼ cup canola oil
1/2 cup chopped kale stems, broccoli stalks or chopped celery
1 cup of mushrooms, chopped (optional)
1-2 cloves of garlic, minced
1 small red onion, chopped
1 cup broccoli
½ cup snow peas or organic sweet corn
¼ cup low sodium tamari

Instructions
In a wok or large pan, heat oil using medium heat. (Be very careful because olive oil burns quickly). Add garlic then let cook until brown (reduce heat if popping). Add onions and stir. Layer the vegetables in the following order: celery, mushrooms, broccoli and snow peas. Add 1 tbsp. of tamari and cover for 2 minutes. Remove cover. Toss vegetables together and continue cooking to allow some of the liquid to evaporate. Make a well in the wok by moving vegetables up to the rim of the wok. The well will have some remaining liquid. Add remaining tamari and bring to a boil. Add rice. Mix in the vegetables. Serves 6.

Variation:
Use brown rice, wild rice, long grain or short grain rice.

As main dish (for protein), add shaven tofu or chicken with vegetables.

Copyright – Zima Health, 2009

Wild Rice Stir Fry

Black-eyed Peas

Ingredients

2 cups of peas, rinsed and soaked or dry — if using a pressure cooker. 4 cups of water or 4 cups vegetable broth

2 bouillon cubes or 2 tbsp. Soup Starter (if broth is not used)

½ tomato, chopped

4 cloves of garlic, minced

1 small green pepper, chopped (optional)

1 small or ½ cup onion, chopped

½ cup carrots, shredded

¼ cup kale or spinach, chopped

2 tbsp. canola oil

1/3 tsp. thyme

dash of  black pepper

Instructions

Pressure Cooker

Heat oil. Sauté the onions, garlic and green pepper until soft.  Stir in carrots and tomato.  Cook for 1 minute.  Add kale to top — do not mix in.  Add a little more oil or water, if needed.  Cover and cook for 1 minute.  Stir. Add water, bouillon and stir.  Add peas, thyme and black pepper. Bring to a slight boil. Cover and pressure on high for 7-8 minutes. Release pressure using the quick method.

Conventional Cooking – Stove Top

Heat oil. Sauté the onions, garlic and green pepper until soft. Stir in carrots and tomato. Cook for 1 minute. Add kale to top, — do not mix in.  Add a little more oil or water, if needed. Cover and cook for 1 minute.  Stir.  Add water, bouillon and stir.  Add peas, thyme and black pepper. Bring to a slight boil. Cover and cook on low for approximately 3 hours or until peas are tender.

Crock pot

In a pot, sauté the onions, garlic and green pepper until soft. Stir in carrots and tomato.  Cook for 1 minute. Add kale to top — do not mix in. Add a little more oil or water if needed. Cover and cook for 1 minute. Stir. Add water, bouillon and stir.  Add peas, thyme and black pepper. Bring to a slight boil. Pour into crock pot.  Cook on low setting for 8 to 10 hours and on high setting for 4 to 5 hours.

Remove 1 cup of the peas. Puree peas in a blender or mash with a fork. Add to pot of peas.  Mix and serve over brown rice. Top with large raisins. Serves 4.

Variations

Add other vegetables.

Add a bay leaf for additional flavor.

For more color and taste, try wild rice instead.

Note: If not using a pressure cooker, soak peas for about 8 hours.

Copyright – Zima Health, 2009



Black-eyed Peas