Canku Ota - April 19, 2003

1 1/2 cups yellow cornmeal
1/2 cup flour, or whole wheat flour
1 tablespoon baking powder
2 egg whites, or equivalent egg substitute
1 cup nonfat milk
1 16 oz. can cream style corn
1/4 cup chopped onion
2 tablespoons red bell peppers, chopped
1 4 oz. can green pepper
1 teaspoon jalapeno, chopped

Mix all wet ingredients in small bowl.

Mix all dry ingredients in medium bowl.

Add wet ingredients to dry ingredients and stir to just blend together.

Bake 425 degrees for 35 - 40 minutes in a 8 inch square pan or 15 - 20 minutes in muffin pans.

Each serving provides:

1 teaspoon baking powder

1/8 teaspoon baking soda

1/8 teaspoon salt

1/3 cup buttermilk, or sour milk

2 tablespoons cooking oil

1 cup all-purpose flour

Stir together flour, baking powder, baking soda and salt in a medium bowl.
Stir together buttermilk and oil then pour over flour mixture and mix well.
Knead dough gently on a lightly floured surface 10 to 12 times.
Roll or pat dough to 1/2-inch thickness.
Cut with a 2-inch biscuit cutter, dipping cutter in flour between cuts, and put on an ungreased baking sheet.
Bake at 450 degrees for 10 to 12 minutes or until golden.
Serve warm. Note: If desired, substitute 1/4 cup whole wheat flour or oat bran for 1/4 cup of all-purpose flour.

Each serving provides:

1/2 cup all-purpose flour

1 1/2 teaspoons baking powder

1/4 teaspoon salt

2/3 cup orange juice

2 tablespoons cooking oil

1 teaspoon vanilla

1 cup fresh or frozen blueberries

Mix together the first 4 ingredients in a medium-size bowl.

In a small bowl beat egg whites, orange juice, oil and vanilla; add to dry ingredients until just moistened.

Fold in blueberries.

Fill muffin cups (sprayed with nonstick cooking spray) about half full.

Bake at 400 degrees for 17 minutes or until golden brown. Cool before serving.

Each serving provides:

2 1/4 teaspoons dry yeast

3 cups bread flour

3 tablespoons wheat bran

1/3 cup quinoa grain

3 tablespoons Nonfat dry milk powder

1 tablespoon dried basil

1/3 cup chopped sun-dried tomatoes

1 1/4 cups water

Pour boiling water over sun-dried tomato halves.

Soak 10 minutes, drain and cool to room temperature.

With a scissors. snip into 1/4 inch pieces. Do not use tomatoes that are reconstituted and packed in oil for this recipe.

Add all the ingredients in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturers directions.

Or knead by hand (or by machine), let rise in bowl lightly sprayed with vegetable. spray, punch down, let rise in loaf pans (lightly sprayed with vegetable. spray) , and then bake till browned and done in a 350 oven (approximately 20-25 minutes.

	Canku Ota
	(Many Paths)
	An Online Newsletter Celebrating Native America
	April 19, 2003 - Issue 85


	Breads In the next issues, I'm going to feature recipes that are good for you. This time, I'm sharing low fat breads and muffins. Breads are the ultimate comfort food. Who doesn't remember a slice of hot bread, right out of the oven, slathered in butter? Well, hot bread is just as good without the butter! Bread recipes are not too difficult to convert to a low-fat lifestyle. Yeast breads are inherently low in fat, and you can substitute applesauce for fat in savory and sweet quick breads very successfully. Biscuits and scones are a little more difficult, but it can be done. And muffins..... There is absolutely no reason in the world to load muffins with as much fat as you find in commercial and bakery muffins. They taste just as good without all the fat! So, fire up the oven and cook some of the following low-fat breads.

Fat Free Corn Bread
	Ingredients:
	1 1/2 cups yellow cornmeal 1/2 cup flour, or whole wheat flour 1 tablespoon baking powder 2 egg whites, or equivalent egg substitute 1 cup nonfat milk 1 16 oz. can cream style corn 1/4 cup chopped onion 2 tablespoons red bell peppers, chopped 1 4 oz. can green pepper 1 teaspoon jalapeno, chopped
Directions:
Mix all wet ingredients in small bowl. Mix all dry ingredients in medium bowl. Add wet ingredients to dry ingredients and stir to just blend together. Bake 425 degrees for 35 - 40 minutes in a 8 inch square pan or 15 - 20 minutes in muffin pans. Each serving provides: Amount Per Serving: Calories 255 - Calories from Fat 10 Percent Total Calories From: Fat 4%, Protein 13%, Carbohydrate 83% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 1mg, Sodium 226mg, Total Carbohydrate 53g, Dietary Fiber 1g, Sugars 0g, Protein 8g, Vitamin A 536 units, Vitamin C 11 units, Calcium 0 units, Iron 1 units

Buttermilk Bisquits
Ingredients:
1 teaspoon baking powder 1/8 teaspoon baking soda 1/8 teaspoon salt 1/3 cup buttermilk, or sour milk 2 tablespoons cooking oil 1 cup all-purpose flour
Directions:
Stir together flour, baking powder, baking soda and salt in a medium bowl. Stir together buttermilk and oil then pour over flour mixture and mix well. Knead dough gently on a lightly floured surface 10 to 12 times. Roll or pat dough to 1/2-inch thickness. Cut with a 2-inch biscuit cutter, dipping cutter in flour between cuts, and put on an ungreased baking sheet. Bake at 450 degrees for 10 to 12 minutes or until golden. Serve warm. Note: If desired, substitute 1/4 cup whole wheat flour or oat bran for 1/4 cup of all-purpose flour. Each serving provides: Amount Per Serving: Calories 91 - Calories from Fat 33 Percent Total Calories From: Fat 36%, Protein 9%, Carbohydrate 55% Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 104mg, Total Carbohydrate 13g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 3 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units

Blueberry Muffins
	Ingredients:
	1/2 cup all-purpose flour 1/4 cup sugar 1 1/2 teaspoons baking powder 1/4 teaspoon salt 2 egg whites 2/3 cup orange juice 2 tablespoons cooking oil 1 teaspoon vanilla 1 cup fresh or frozen blueberries
Directions:
Mix together the first 4 ingredients in a medium-size bowl. In a small bowl beat egg whites, orange juice, oil and vanilla; add to dry ingredients until just moistened. Fold in blueberries. Fill muffin cups (sprayed with nonstick cooking spray) about half full. Bake at 400 degrees for 17 minutes or until golden brown. Cool before serving. Each serving provides: Amount Per Serving: Calories 73 - Calories from Fat 22 Percent Total Calories From: Fat 30%, Protein 7%, Carbohydrate 63% Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 102mg, Total Carbohydrate 12g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 23 units, Vitamin C 6 units, Calcium 0 units, Iron 0 units

Basil and Sun Dried Tomato Bread
Ingredients:
2 1/4 teaspoons dry yeast 3 cups bread flour 3 tablespoons wheat bran 1/3 cup quinoa grain 3 tablespoons Nonfat dry milk powder 1 tablespoon dried basil 1/3 cup chopped sun-dried tomatoes 1 teaspoon salt 1 1/4 cups water
Directions:
Pour boiling water over sun-dried tomato halves. Soak 10 minutes, drain and cool to room temperature. With a scissors. snip into 1/4 inch pieces. Do not use tomatoes that are reconstituted and packed in oil for this recipe. Add all the ingredients in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturers directions. Or knead by hand (or by machine), let rise in bowl lightly sprayed with vegetable. spray, punch down, let rise in loaf pans (lightly sprayed with vegetable. spray) , and then bake till browned and done in a 350 oven (approximately 20-25 minutes. Each serving provides: Amount Per Serving: Calories 126 - Calories from Fat 6 Percent Total Calories From: Fat 4%, Protein 14%, Carbohydrate 82% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 195mg, Total Carbohydrate 26g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 35 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units







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