The Starch Solution (34 page)

Stir together the oats, milk or juice or water, currants, and cinnamon in a bowl or airtight container until everything is well coated. Cover and refrigerate overnight.

In the morning, enjoy the cereal cold or heat in a microwave oven until hot. Top with fruit before serving, if you wish.

Sparkling water keeps these easy pancakes light and fluffy. Use all whole wheat pastry flour for heartier cakes—you’ll be surprised at how light they remain. My grandson, Jaysen, and I prefer these plain, but a little pure maple syrup or applesauce on top is good, too.

PREP: 10 MINUTES | COOK: 10 MINUTES • MAKES 10 TO 12

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cup whole wheat pastry flour

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cup unbleached all-purpose flour or whole wheat pastry flour

2 teaspoons baking powder

Dash of salt

1 tablespoon Ener-G Egg Replacer

1 cup mashed ripe bananas (2 to 3 bananas)

1 cup soy milk or rice milk

½ cup sparkling water

1 tablespoon Sunsweet Lighter Bake

1 tablespoon fresh lemon juice

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cup fresh blueberries (optional)

Mix together the whole wheat and all-purpose flours, baking powder, and salt in a medium bowl.

In another medium bowl, whisk the Egg Replacer with ¼ cup warm water until frothy. Add the bananas, mixing well. Add the milk, sparkling water, Lighter Bake, and lemon juice until well mixed. Stir the banana mixture into the dry ingredients just until combined. Gently stir in the blueberries, if you are using them.

Heat a nonstick griddle over medium heat. When it is hot, ladle pancakes onto the griddle, using % cup per pancake, allowing space for them to spread. When bubbles form on the surface, use a spatula to flip them over. Cook until lightly browned. Repeat with the remaining batter.

Serve immediately.

I like to cook up a batch, then refrigerate or freeze individual slices in zip-top bags. A quick heating in the toaster or microwave oven and breakfast is ready. Substitute a tablespoon of brown sugar for the dates if you wish. The turmeric is for color; if you don’t have it, just leave it out.

PREP: 10 MINUTES | COOK: 15 MINUTES • MAKES 12 SLICES

2 cups
Cashew Milk

3 tablespoons chopped, pitted dates

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teaspoon ground cinnamon

Dash of ground turmeric

12 slices whole wheat bread

Pure maple syrup, fruit sauce, or fruit spread, for serving

Process 1 cup of the Cashew Milk and the dates, cinnamon, and turmeric in a blender until smooth. Add the remaining 1 cup Cashew Milk and blend a few more moments.

Pour the mixture into a bowl and dip slices of bread in it, one at a time, coating them well.

Heat a nonstick griddle or skillet over medium heat. Cook as many slices as your pan will handle at a time, turning until both sides are evenly browned.

Serve warm with toppings of your choice.

When I make these mildly spiced muffins for my grandchildren Jaysen, Ben, and Ryan, they are all standing around the kitchen counter eagerly waiting to get a warm one from the first batch. We bake the muffins in standard-size silicone muffin cups, available online and at most cookware stores. After cooling for about 10 minutes, the muffins pop right out of the cups; no liners needed.

PREP: 20 MINUTES | BAKE: 30 MINUTES • MAKES 12

2 teaspoons Ener-G Egg Replacer

1 cup whole wheat pastry flour

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cup unbleached all-purpose flour

½ cup dark brown sugar

1½ teaspoons ground cinnamon

1 teaspoon baking soda

1 teaspoon ground nutmeg

½ teaspoon baking powder

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teaspoon salt

½ cup coarsely chopped walnuts

¼ cup raisins

1 cup canned pumpkin

½ cup Sunsweet Lighter Bake

¼ cup molasses

¼ cup soy milk

Have ready a 12-cup standard-size silicone muffin pan or line a muffin pan with liners.

Preheat the oven to 375°F with a rack in the lower third of the oven. Whisk the Egg Replacer with ¼ cup warm water in a small bowl until frothy, then set aside.

In a large bowl, whisk together the whole wheat and all-purpose flours, brown sugar, cinnamon, baking soda, nutmeg, baking powder, and salt. Stir in the walnuts and raisins.

In a separate bowl, stir together the pumpkin, Lighter Bake, molasses, and soy milk until no lumps remain. Add the reserved Egg Replacer. Stir this mixture into the flour mixture just until combined.

Spoon the batter into the prepared muffin cups and bake for 30 minutes, or until they are golden and a wooden pick inserted in the center comes out clean. Set the pan on a rack to cool completely before removing the muffins from the pans.

Use fresh or frozen blueberries to enjoy these muffins all year round. To use frozen berries, thaw them in the bag, drain in a large sieve, then gently toss with about a tablespoon of flour in the sieve, shaking out any excess.

PREP: 20 MINUTES | BAKE: 25 MINUTES • MAKES 12

1 tablespoon Ener-G Egg Replacer

1 cup whole wheat pastry flour

1 cup white whole wheat flour or whole wheat pastry flour

2 teaspoons baking powder

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teaspoon sea salt

½ cup applesauce

½ cup agave nectar

½ cup soy milk or rice milk

1 teaspoon pure vanilla extract

1 teaspoon fresh lemon juice

1 cup blueberries

Have ready a 12-cup standard-size silicone muffin pan or line a muffin pan with liners.

Preheat the oven to 350°F. Whisk the Egg Replacer with ¼ cup warm water in a small bowl until frothy, then set aside.

Stir together the whole wheat pastry and white whole wheat flours, baking powder, and salt in a large bowl.

In another bowl, stir together the applesauce, agave nectar, milk, vanilla, and lemon juice. Stir this mixture into the flour mixture just enough to combine. Use a spatula to gently fold in the berries.

Spoon the batter into the prepared muffin cups and bake for 25 minutes, or until they are golden and a wooden pick inserted in the
center comes out clean. Set the pan on a rack to cool completely before removing the muffins from the pans.

Serve these biscuits warm from the oven, either plain or with fruit spread. Fold in blueberries for a breakfast biscuit, or leave them out to serve with salads and soups. These are best the day they are made, but you can store leftover biscuits at room temperature in a tightly sealed bag for up to 2 days.

PREP: 15 MINUTES | BAKE: 16 TO 18 MINUTES • MAKES 12

2 cups white whole wheat flour or 1 cup each all-purpose and whole wheat flour

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cup rolled oats

¼ cup granulated sugar

2 teaspoons baking powder

¼ teaspoon salt

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cup soy milk or rice milk

½ cup sparkling water

¼ cup Sunsweet Lighter Bake

1 teaspoon fresh lemon juice

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cup fresh blueberries (optional)

Preheat the oven to 400°F.

Stir together the flour, oats, sugar, baking powder, and salt in a medium bowl.

In a small bowl, whisk together the milk, sparkling water, Lighter Bake, and lemon juice. Add this mixture to the flour mixture, stirring just until combined. Gently fold in the blueberries, if you are using them.

Use a scoop or spoon to scoop out 12 even mounds of the batter onto a nonstick or lined baking sheet, spacing them evenly to allow for spreading. Bake 16 to 18 minutes, until the tops are golden.

Cool the biscuits on a wire rack and serve warm.

Use fresh or frozen potatoes in this McDougall breakfast staple. If using frozen potatoes, there’s no need to thaw them first, though they will take a little longer to cook. You can easily shred your own potatoes in a food processor—skins on, or off for a more pristine look. To vary, mix some chopped onion and bell peppers into the potatoes before cooking.

PREP: 2 MINUTES | COOK: 15 TO 20 MINUTES • SERVES 2

4–5 cups fresh or frozen shredded potatoes

Heat a nonstick skillet over medium-high heat for 30 seconds. Add all of the potatoes to the dry pan, flattening them slightly with the back of a spatula or a fork. Cover the pan with a lid and cook until they begin to brown, 5 to 8 minutes. Use a spatula to turn the potatoes in one large round or break into pieces while flipping. Cook the potatoes until they are heated through and evenly browned, 7 to 10 minutes, turning as often as you wish.

Serve immediately.

A food processor makes easy work of grating the potatoes and onion. Grate the potatoes right before making these to prevent browning. (It’s your choice whether to include the skins or not.) Depending on your mood and what you are eating them with, these are good topped with applesauce, ketchup, barbecue sauce, gravy, or fresh salsa.

PREP: 20 MINUTES | COOK: 30 MINUTES • MAKES 6

4 or 5 russet potatoes, grated

½ onion, peeled and grated

5 tablespoons white whole wheat flour

3 tablespoons parsley, chopped