4 cups whole wheat flour
1 cup BREAD flour
1/3 cup rolled oats
1 teaspoon baking soda
1 teaspoon salt
2 ½ cups low fat buttermilk
Preheat oven to 425 degrees F (220C)
Lightly grease 1 baking sheet
In a large bowl, stir together whole wheat flour, rolled oats, baking soda and salt.
Gently mix in the buttermilk until a soft dough is formed.
Knead [...]
Episode 8 St. Patrick’s Day
2 pounds sirloin steak
2 onions (large)
2 cloves of garlic
¼ cup whole wheat flour (this will give more fiber)
1-2 cup beef stock (I use low sodium)
3 carrots
2-3 celery stock
4 potatoes (medium-large)
2-3 bay leaves
1 teaspoon fresh thyme
1 teaspoon sweet basil
6 prunes
Olive Oil 2-3 tablespoons
Chop onions, crush garlic and slice carrots. Cut meat into [...]
Episode 9
Chinese
General Tso’s Chicken with Diabetic Exchanges
3 pounds boneless skinless chicken breast, cut into chunks
2 cups green onion, chopped
1 small can of jalapeño peppers or green chilies, chunked, diced or sliced (mild)
1/8 teaspoon red pepper flakes
Chicken coating:
¼ cup light soy sauce
1 egg beaten
1 cup cornstarch
Sauce:
½ cup cornstarch
¼ cup water
1 ½ teaspoons fresh garlic, minced
¾ [...]
