Bean Casserole

 Bean Casserole

 3 cans of different kinds of beans that you like

1 onion, chopped

1 tablespoon olive oil

1 teaspoon salt*

3/4 cup sucanat or brown sugar

1/2 cup ketchup

1 teaspoon mustard

In a dutch oven saute the onion  in the oil. You can also use dehydrated onion with great results. Add the beans and all the other ingredients and stir. If the mixture is very thick add some water so it is the consistency of soup. 

Bake for an hour at 350 degrees OR heat on the stovetop until thick and thoroughly heated.

The picture above has pinto, kidney, garbanzo, great northern, and black beans. Use any combination of beans that you like. Double or triple the recipe as needed. 

You can also add meat to this recipe if you like, such as cooked ground beef or sliced polish sausage.

We like sprinkling shredded cheddar cheese on top of our bowls!

*If you use store bought canned beans you may not need to add any more salt. Taste first!

Oatmeal Muffins (with or without fruit)

Oatmeal Muffins

1 cup old fashioned oatmeal

1 cup sour milk*

1 cup whole white wheat flour

3/4 cup sucanat (or brown sugar)

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 egg, beaten

1/4 cup butter, melted

You can also add a cup of fruit, such as blueberries.

The muffins above are blueberry.

*To sour milk, put 1 tablespoon white vinegar in a one cup measuring cup. Add enough milk to fill the cup. Let sit 5 minutes, then combine the oats and the milk. Let this mixture soak while you combine the dry ingredients and melt the butter. Stir the beaten egg and butter into the oat mixture. Then add the dry ingredients all at once and stir just until moistened. Fold in the fruit.

Fill well greased muffin tins 3/4 full. Bake at 400 degrees for 15-20 minutes.

Makes 1 dozen. You can double, triple, quadruple the recipe just fine, we do it all the time.

I use less butter when multiplying the recipe. 

Other fruits we have tried adding are chopped peaches, apples, rhubarb, mashed banana, raspberries, blackberries, fruit cocktail, etc. Be creative!

Whole Wheat Chocolate Chip Cookies

Whole Wheat Chocolate Chip Cookies

2 and 1/4 cups whole white wheat flour

1 teaspoon salt

a teaspoon baking soda

3/4 cup sucanat (or brown sugar)

3/4 cup sugar 

1 cup butter (leave out to soften overnight)

1 teaspoon vanilla

2 eggs

1 package chocolate chips of your choice

1 cup chopped nuts (optional)

Preheat oven to 375 degrees.

Combine the sugars, butter and vanilla and beat until creamy. Add the eggs and beat again. Add the dry ingredients and mix well. Stir in the chocolate chips and nuts if using them. Drop spoonfulls of batter onto an ungreased cookie sheet. I use parchment paper so there is less mess to clean up afterwards. I space them out and bake a dozen at a time. Bake 8-12 minutes, depending on how you like them. Bake less for soft chewy cookies, longer for crunchy ones.  This recipe made about 4 dozen cookies.

I prefer crunchy cookies myself, so these cookies were just the right texture I was wanting. They do not puff up, as you can see they are flat. Adding more flour may help, or using a bit less butter. Adjust the recipe to suit your own tastes. No one could tell there were made from whole wheat though, they were devoured quickly! I made a double batch when I made these.

Black Bean, Tomato, and Avocado Wraps

Black Bean, Tomato, and Avocado Wraps

2 cups cooked black beans

1 fresh tomato, chopped

1 ripe avocado, chopped

1 teaspoon ground cumin

1/2 to 1 teaspoon garlic powder, or use fresh

salt and pepper to taste

1 teaspoon onion powder, or use fresh

shredded cheese of your choice

Rinse the black beans thoroughly and let drain for a few minutes. Meanwhile chop up the tomato and avocado. Add seasonings and stir gently. Add the black beans. Let sit a few minutes so the flavors can blend. You can make this ahead and refrigerate if you prefer your wraps to be cold.

To make a wrap....

Heat an iron skillet on low for a few minutes. Warm a flour tortilla on both sides, then add a few spoonfuls of the bean mixture, sprinkle with cheese and then wrap like a burrito.

This makes a quick lunch or dinner, also great for meals on the go!

Makes 4 wraps, double or triple the recipe as needed.

We don't always have avocado on hand, they are just as yummy without them.

Once we didn't have tomatoes so we used sweet potatoes instead. I left out the seasonings, they were actually pretty great! The kids ate them up!

Make Ahead Cornbread Mix

Make Ahead Cornbread Mix

Ingredients for each bag...

2 cups corn meal
1 cup whole wheat flour
1 and 1/2 teaspoon salt
1 tablespoon aluminum free baking powder
1 tablespoon sucanat or sugar

Layer these ingredients in a zip top baggie. You can use a regular or freezer bag. I like to make my mixes assembly line style.

To use the mix add....

 2 cups milk

2 eggs (beaten)

2 tablespoons melted coconut oil or butter

Stir until moistened, do not over mix. 

Our family prefers the cornbread to made like pancakes. I make them on a hot griddle or iron skillet. Makes 15-20 corn cakes depending on how big you make them.

I store my mixes in the freezer because we grind our cornmeal and flour fresh, and don't want it to go rancid. If you use store bought  items you could also keep the mix in canning jars on the shelf. I dont recommend storing them in just a baggie on the shelf, bugs will invade!

Hot Cocoa Mix

Hot Cocoa Mix

2 cups powdered milk

1 cup sugar

1/2 cup cocoa powder

Mix well and store in a cool dry place.

To use, add 3 tablespoons to a mug of hot water and stir.

Add a marshmallow or candy cane if desired. 

This mix makes great gifts! Buy inexpensive mugs or recycle ones you already have. Fill a baggie with mix and put inside the mug. Tie on a pretty ribbon. Instant gift that most everyone will enjoy. You can include the recipe so they can make more too.

Pumpkin Pie Oatmeal

Pumpkin Pie Oatmeal

7 cups water

5 cups old fashioned oatmeal

dash of salt if desired

1-1/2 cups pumpkin puree or 1 regular size can

3/4 cup sucanat or sugar

2 teaspoons pumpkin pie spice

extra cinnamon if you like it a lot

milk (optional)

Bring the water to a boil and add the oatmeal slowly, stirring as you add it. Reduce heat to a simmer and let the oatmeal cook for 3 minutes or until it is thick. Remove from heat and add the pumpkin puree. Stir until well blended. Add the sucanat and stir well. Add the pumpkin pie spice and extra cinnamon if desired. Taste it first. Add  milk if desired to make it creamier, or eat it as is. 

Makes 7 cereal bowl size servings.

Enjoy!