Sunday, November 16, 2008

Sugar Cookies, Gingerbread Cookies

Here's the recipe I always use to make sugar cookies for my son. Make them as thick as you want them when you roll out as they do not rise. If they are too thin you get a crispy cookie instead of a soft one. At the bottom is a recipe substitute for a gingerbread cookie I came up with last year. My 7 year old loves them. I keep them in the freezer year around for him. They are a spicy cookie and not everyone likes them. If you think they would be too spicy, only use the cocoa and make chocolate cookies and they will still look like gingerbread men. Test bake a pan or 2 with just a few cookies on them. The cookies are done when they are set in the middle.

You don't have to cut these out if you don't want too. For easy round cookies, just roll into balls and smash with a flat bottom of a glass that's been dipped in sugar.

I am getting ready to make a double batch of the sugar cookies for my son. I will make Halloween shapes, my Christmas shapes, valentine's and Easter shapes all at once and freeze them. I will also make some round ones (that I don't cut out) and place 5-8 mini semi sweet M&M's on them. He loves those in his lunchbox. The semi-sweet M&M's have less phe than the milk chocolate mini M&M's.

Good luck and have fun making them!

mom of Jack, 7 CPKU
Here's what I use to make my son gingerbread men in the winter. He loves them so much I have to keep them in the freezer all the time. I just make balls and flatten with a glass dipped in sugar and we call those gingersnaps.

Little Phe Sugar Cookies
> 3/4 c. butter flavor crisco
> 2 TB sugar
> 1/4 cup packed brown sugar
> 1 pkg (4 serving size) vanilla instant pudding mix (8 PHE)
> 1 tsp vanilla
> 1/3 cup water
> 270 grams (2 cups) wheat starch (22 phe)
> 1 1/2 tsp baking powder
> 1/2 tsp salt
> Cream shortening and sugars. Add pudding, vanilla and water. Mix well.
> Mix together with whisk starch, powder & salt.. Add to sugars and mix
> until combined. It makes a soft dough. I usually let it chill for 30
> minutes or longer before rolling out, however, the dough is still
> soft. I roll my dough on the thick side- I think the cookies look
> better and hold up better.
> Cookies do not spread during baking. You can sprinkle with sugar now
> or leave plain to decorate with icing. Bake at 375 for about 5-8 minutes.
> Watch
> carefully, you don't want them to brown. Total phe: 30 mg, phe per
> cookie depends on size, but mine are usually just one phe.
> Little Phe Gingerbread Men Cookies- these have a very mild flavor and
> look like big phe gingerbread men
> To the wheat starch mixture, add the following:
> 2 TB cocoa (130 phe)
> 2 tsp pumpkin pie spice (6 phe)
> 1/2 tsp. cinnamon
> Total phe: 166, phe per cookie depends on size.

Second Recipe:
Every now and then I have a happy accident in the kitchen...and tonight I ended up with the best lo pro cookies I have ever made...! (sorry, I's the simple things that make me happy... ) My son is in first grade this year and the very first "food project" is this week...they are decorating sugar cookies to look like lions.

I used my standby Almost Free Sugar Cookie recipe, but I didn't have enough shortening so I used 1/4 cup Parkay margarine (in the tub) and 1/2 cup shortening. When I got it all mixed up, it was REALLY sticky still so I added another 1/2 cup of wheat starch. I normally just roll balls of dough and then flatten them with a glass covered in sugar but I wanted to make those big round soft sugar cookies like you can buy at the bakery. So...I used a lot of wheat starch on my counter, my hands and the rolling pin and carefully rolled out the dough. Then I used a big plastic Quik Trip cup (44 oz!) to cut out the cookies and I only baked them for 7 min instead of 9 like I normally do since these are thinner. They are perfect!! I only got 9 cookies from the whole recipe so the phe count is a tad higher than for the "regular" sized ones but...the whole recipe still only has 36 mg of phe!

New and Improved Almost Free Sugar Cookies

1/2 cup butter flavored shortening
1/4 cup Parkay margarine (in the tub)
2 Tablespoons granulated sugar
1/4 cup packed brown sugar
1 pkg (4 srvg size) instant vanilla pudding (8 mg phe)
1 teaspoon vanilla extract
1/2 cup water
2 1/2 cups wheat starch (28 mg phe)
1 1/2 teaspoon baking powder
1/2 teaspoon salt

Preheat oven to 375. Cream shortening, margarine and sugars. Add pudding, vanilla and water. Mix well. Add wheat starch, baking powder and salt. Mix until thoroughly combined. Dough will be a bit sticky. Roll out using wheat starch to prevent sticking. For the big cookies, I baked them for 7 minutes. (They didn't really look done but now that they are cooled off, they look perfect.)

Phe for total recipe is 36 mg. I ended up with 9 big cookies so that's 4 mg each. Still not bad!

Amber's Applesauce Muffins

1 cup wel- plan baking mix ( I have used others)
3 Tablespoons sugar
2 Teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
3 Tablespoon oil
1/3 cup water
1/3 cup applesauce
bake at 400 for 15-18 minutes. Makes six, these do freeze well Phe per muffin is 1 Can use any flavor applesauce and add jelly in the middle they are very good

Tara's Pie Crust

used the recipe from Virginia Schuett's cookbook called Favorite Pie Crust. There was an article in Southern Living about a good way to mix pie crust and I tried it with this recipe and it turned out good (very flaky). The only substitutions that I made to the recipe was 1/3 cup butter and 1/3 cup shortening instead of all shortening. After you cut the shortening and butter into the dry ingredients, mound the dry ingredients on one side of the bowl. Drizzle a little bit of the liquid into the bottom of the bowl and fork some of the dry ingredients into the liquid until it is moist and move the moist ingredients to the other side of the bowl. Continue until all the dry ingredients are moist and then using your hands gather the dough into a ball and flatten. Wrap in plastic wrap and refrigerate at least one hour before rolling it. The moistening method allows the pockets of shortening to stay intact making the crust flaky.

We use 3/4 Cup CamBrooke Foods Baking Mix, 2 Tbsp. Powdered Sugar & 3Tbsp. Soft Margarine. Mix crust ingredients with a fork and press intogreased 9" pie plate. Bake crust at 350º until golden brown for 10-14minutes. Cool crust 10-15 minutes before filling. If baking somethinglike pumpkin pie, you can fill it without baking first.
I did some of my own research last night as well. There is a recipe for grahm cracker crust in Apples to Zucchini too.

Alyssa's Pumpkin Bars by Kathy

2 cups packed mix quick

1/2 C. sugar

2 tps cinnamon

1/4 tsp salt (I omit this)

1/4 tsp ground cloves

1/3 tspt ground nutmeg

1 16 oz can of pumpkin

2/3 C. Canola oil

3 tsp egg replacer, 4 tbs water

bake for 30 minutes in 9X9; 35 minutes in 9X13We bring this to family and school events and it is the first dessert gone....especially when frosted with cream cheese frosting (store phe)

Chocolate Wacky Cake

Chocolate Wacky Cake

6 tbl oil
3 TBL cocoa (195 phe)
1 1/2 cup dp baking mix or Wel-plan or Lo Profin (about 5 phe, depends on mix)
1 cup sugar
1 tsp baking soda
1 cup cold water
1 tsp vanilla
1 TBSP vinegar
1 tsp salt

Whisk dry ingredients together. Mix liquids together. Pour liquid into dry and wisk until smooth. Will be runny.

Pour in 8x8 pan sprayed with cooking spray. Or, makes 12 cupcakes. Bake 350 for 35 to 45 minutes for cake, 20 to 30 for cupcakes. Done when toothpick comes out clean.

Depending on mix, the cake has about 200 phe, or 17 per cupcake.

Creamy Broccoli Soup by Marie D.

Healthy Creamy Broccoli Soup.. 100% Dairy free, but you will never know!You would never know there is no cream in this soup. Its 100% natural and very healthy and tasty. You can use all 100% organic veggies if you like. But it’s healthy and that is a step in the right direction.

You'll have to calculate the phe's.....


1 large onion

1 clove garlic if you like garlic use more

2 stalks of celery

2 large carrots

1 bay leaf (optional, if you don't have this don't buy it)

1 large potato russet is best but use what you have on hand

1 Large Broccoli crown ( I have made this with 2 bags of frozen broccoli too and it works just as well, its not as thick with the fresh)

1 box chicken broth or vegetable broth if you prefer 100% vegan

Cut up the carrot, potato, celery and onion in to small pieces and sauté in a little olive oil in large soup pot or Dutch oven. Mince garlic and add to sautéed veggies as well as the bay leaf. Continue to cook down the veggies for about 10 minutes. Cut up the broccoli into small chunks, you can use as much of the stem as you want as long as it is tender, if you want to get more out of your stem you can peel the tough skin off. Continue to sauté all the veggies over low heat, add enough of the broth just to cover and put lid on pot. Steam veggies in broth for about 5 minutes and then add the broth slowly bringing back to a boil as you add. Simmer for about 5 more minutes, and then take the pot off the heat and let sit for a few minutes. Using a hand held blender, blend the soup until creamy. Be careful not to burn yourself as the soup is hot and will spatter. You can salt and pepper to taste. I also add a little celery salt.

LP Hot Cocoa (2 servings) by April

2t. sugar – 0mg
1t. (2g) Hershey’s baking cocoa – 26mg
½c. (126g) non-dairy creamer (Coffeemate, unflavored) – 27.72mg
½c. (126g) water – 0mg
¼c. + 2T (20g) mini marshmallows – 7.6mg
¼t. vanilla extract – 0mg

Combine first 5 ingredients in a small saucepan. Cook and stir over medium heat until marshmallows are melted (about 8 minutes). Remove from heat, add vanilla. Serve hot. 2 servings
Serving size: ½ cup
Total phe (recipe): 61.32mg
Phe per serving: 30.66mg

*Note: You may reduce the phe if you have a phe-free non-dairy creamer in place of Coffeemate. If 0mg phe non-dairy is used, total for recipe is 33.6mg or 16.8mg per serving. The serving size may seem small but it's just enough. Both myself and my husband were satisfied with the portion size. When I made it for my husband, I forgot to add the vanilla extract. It still tasted pretty much the same.

Brenda's Thanksgiving Game Plan

The Game Plan
Up to 7 days before serving:
- Make the biscuits and freeze
- Do you have low protein bread for stuffing? If not, make, slice and freeze
Up to 5 days before serving:
- Make the cranberry-orange sauce
- Assemble the German Apple Cake up to step 3 and freeze
Up to 3 days before serving:
- Make the ice cream
Up to 2 days before serving:
- Dry bread for stuffing
- Blanch the string beans, transfer to a Ziploc bag and refrigerate
- Dice the vegetables for the stuffing
The day before serving:
- Assemble the string bean casserole, wrap in aluminum and refrigerate
- Assemble the butternut squash dish, wrap in aluminum foil and refrigerate
- Assemble the stuffing, wrap in aluminum foil and refrigerate
- Peel and prep vegetables for Roasted Vegetable Dish
Thanksgiving Morning:
- Bake the frozen German Apple Cake, prepare glaze while it is baking
- Marinate the mushrooms
2 hours before serving:
- Take the stuffing out of the fridge and let it come to room temperature
- Roast the vegetables and mushrooms – don’t forget to deglaze the pans for the gravy (see recipe for instructions)
- Make the mashed potatoes; keep warm in a slow cooker set on low
1 hour before serving:
- Put the stuffing in the oven
- Make the gravy
- Take butternut squash and string bean casserole out of the fridge
30 minutes before serving:
- Place butternut squash dish in the oven
- Place string bean casserole in the oven
15 minutes before serving:
- Bake the biscuits
- Reheat gravy and mushrooms on low simmer and put roasted veggies in oven to reheat

The Recipes
Make-Ahead Dinner Biscuits
Rich and delicious, and most importantly a cinch to make, these biscuits complete a home-cooked meal. Please note that the biscuit dough cannot be stored in the refrigerator -- it won’t bake well. Either cook immediately or place formed uncooked biscuits in the freezer for later use.
Makes about 11 2-Inch or 8 2 ½-inch biscuits at approximately 20mg or 30mg each respectively.
gm wheat starch, plus extra for the counter
gm cake flour
2 1/2
teaspoons baking powder
teaspoon xanthan gum
teaspoons granulated sugar
teaspoon table salt
tablespoons cold butter, cut into ¼ inch cubes
cup (120 gms) cold rice milk
cup (60gms) cold heavy cream
1. If making any biscuits for immediate use, adjust oven rack to upper-middle position and heat oven to 450 degrees. Line baking sheet with parchment paper. 2. Place the wheat starch, cake flour, baking powder, xanthan gum, sugar, and salt in a medium bowl or the workbowl of a food processor fitted with a metal blade. Whisk together or process with six 1-second pulses.
3. If making by hand, use two knives, a pastry blender, or your finger tips and quickly cut in the butter until the mixture resembles a coarse meal with a few slightly larger butter lumps. If using a food processor, remove the cover and distribute the butter evenly over the dry ingredients. Cover and process with twelve 1-second pulses. Transfer to a medium sized bowl.
4. Combine the rice milk and heavy cream into a measuring cup. Stir the liquid mixture with a wooden spoon or rubber spatula into the “flour” mix until dough forms, about 30 seconds. Turn the dough out onto the counter that has been lightly dusted with the baking mix (or plain wheat starch) and gather into a ball. Knead the dough briefly until smooth, about 30 seconds. 3. Shape the dough into a 3/4-inch-thick circle. Using a biscuit cutter, cut biscuits into rounds. Lay the biscuits on the prepared baking sheet, spaced about ½ inch apart. Gather up the scraps of dough and re-knead briefly to combine, and pat down again to ¾ inch round, repeat process again if necessary for the third time. Gently pat remaining dough into a rustic hand-formed biscuit.
4. To store: Wrap the baking sheet in plastic wrap and freeze until frozen solid, about 6 hours. Transfer the frozen biscuits to a Ziploc freezer bag and freeze up to a month. (Do not thaw before baking.)
5. To serve: Place desired number of biscuits on the parchment-lined baking sheet. Bake until golden brown, about 15 minutes, rotating baking sheet halfway through baking. If using frozen biscuits, bake 20 minutes (again do NOT thaw before baking).
Cranberry-Orange Sauce
Makes about 2 1/4 cups
cup orange juice
cup granulated sugar
tablespoon grated orange zest
teaspoon table salt
1 (12-ounce) bag cranberries , picked through
Bring orange juice, sugar, orange zest, and salt to boil in medium nonreactive saucepan over high heat, stirring occasionally to dissolve sugar. Stir in cranberries; return to boil. Reduce heat to medium; simmer until saucy, slightly thickened, and about two-thirds of berries have popped open, about 5 minutes. Transfer to nonreactive bowl, cool to room temperature, and serve. (Can be covered and refrigerated up to 5 days; let stand at room temperature 30 minutes before serving.)

German Apple Cake
This recipe has been a Thanksgiving tradition with my family for more years than I care to admit. I knew it was one that had to be adapted. With a food processor, it is literally made in minutes, but there is no need to share that. I peel the apples first, quarter them and use the slicing blade of the food processor for even slices. If you have decided to assemble the cake in advance and freeze, bake for an additional 15 minutes. I hope you enjoy it as much as we do.
Approximately 430 mg for the entire cake. Serves 10 to 12, approximately 40 mg per serving.

gm wheat starch (1 ½ cups)
teaspoon xanthan gum
teaspoon salt
teaspoons baking powder
cup sugar
tablespoons butter, cut into 24 pieces chilled
large egg, separated
teaspoon vanilla
gm Granny Smith apples (4), peeled and thinly sliced
tablespoons sugar
teaspoon cinnamon
tablespoons butter, melted and slightly cooled
tablespoons apple cider

1. Preheat oven to 350 degrees. Generously grease an 9 inch spring form pan.
2. Pulse starch, xanthan gum, baking powder and sugar in the food processor to mix. Add the butter, egg yolk and vanilla and pulse in one second intervals for 20 times, until it resembles cornmeal.
3. Place mixture in pan. Do not pat down. Add the apple slices. (Freeze at this point if desired)
4. Bake for 45 minutes (1 hour if cake was frozen).
5. THE GLAZE: In the food processor fitted with the metal blade, combine the egg white, sugar, cinnamon, butter and apple cider. Mix for 30 seconds. Spoon on top of cake. Increase oven temperature to 375 and bake an additional 30 minutes.

Vanilla Ice Cream
You can substitute vanilla extract for the vanilla bean, but just add it to the blender. The small amount of alcohol prevents the ice cream from being rock solid and getting ice crystals. The macadamia nut oil adds an amazing richness and is available at most good supermarkets.
Serves 6, approximately .2 mg/gm
gm rice milk (2 cups)
cup dried coconut
vanilla bean, cut lengthwise
gm heavy cream (1/2 cup)
gm macadamia nut oil (2 tablespoons)
teaspoon xanthan gum
cup sugar
teaspoon salt
tablespoon Bailey’s Irish Crème
1. Pour rice milk, dried coconut and vanilla bean into small saucepan. Bring to a simmer, and remove from heat. Let steep overnight in the fridge, or at least three hours.
2. Strain coconut and vanilla pod from mixture. Scrape the seeds of the vanilla pod and add back to the rice milk. Add heavy cream, gum, sugar, salt, and Bailey’s. Blend for 60 seconds. While blending, add the macadamia nut oil gradually to emulsify.
3. Pour mixture into ice cream machine, and process according to manufacturer’s directions. Transfer to a container and freeze until firm, at least 4 hours or up to 3 days.
Green Bean Casserole
This casserole can be assembled ahead of time. Lars own ( imported crispy onions are worth hunting for, if not, substitute with durkee. Store the bread-crumb topping in an airtight container in the refrigerator and combine with the onions just before cooking. Combine the beans and cooled sauce in a baking dish, cover with plastic wrap, and refrigerate for up to 24 hours. To serve, remove the plastic wrap and heat the casserole in a 425-degree oven for 10 minutes, then add the topping and bake as directed.
Serves 10, approximately 870 mg phe total recipe, approximately .60 mg/gm
slices low protein bread , each slice torn into quarters
tablespoons unsalted butter , softened
teaspoon table salt
teaspoon ground black pepper
gm imported Lars own crispy onions canned fried onions (about ½ cup)
Beans and Sauce
Table salt
gm green beans , ends trimmed, and halved
tablespoons unsalted butter
gm onion (1), cut into ¼ inch dice
gm red bell pepper (1), seeded and cut into ½ inch dice
gm button mushrooms (10) , stems trimmed, and quartered
gm garlic (2 cloves) , minced
teaspoon ground black pepper
teaspoons salt
tablespoons cornstarch dissolved in 1/4 cup of the vegetable broth
gm vegetable broth (1 ½ cups), preferably Swanson, 1/4 cup set aside for cornstarch
gm heavy cream (1/2 cup)
pinch of cayenne pepper
pinch of grated nutmeg
1. FOR THE TOPPING: Pulse bread, butter, salt, and pepper in food processor until mixture resembles coarse crumbs, about ten 1-second pulses. Transfer to large bowl and toss with onions; set aside.
2. FOR THE VEGETABLES: In a large skillet over medium heat, melt 2 tablespoons butter. Add onion and garlic, sauté until it begins to soften, about 4 minutes. Add bell pepper and mushrooms, and cook until softened and most of the liquid has evaporated, about 8 minutes. Season with 1 teaspoon salt and 1/4 teaspoon pepper. Set aside to cool.3. FOR THE BEANS: Prepare an ice bath: Fill a large bowl with ice and water; set aside. Bring a saucepan of water to a boil. Add beans, and cook until bright green and just tender, 4 to 5 minutes. Drain, and plunge into ice bath to stop cooking. When cooled, toss drained beans with mushroom mixture; set aside.
4. FOR THE SAUCE: Melt the remaining 4 tablespoons butter in a medium saucepan over medium-low heat. Add broth and heavy cream. When almost at a boil whisk the cornstarch and water together, then pour into the saucepan and bring to a simmer, about 30 seconds. Stir in cayenne, nutmeg, and the remaining teaspoon salt and 1/4 teaspoon pepper. Remove from heat, and let cool to room temperature. Pour over beans and vegetable mix, and toss to combine.
5. Butter a 9-by-13-inch glass or ceramic baking pan. Spread the green-bean mixture over the bottom. Cover with foil, and refrigerate until just before serving.
6. Preheat oven to 425 degrees. Sprinkle topping and bake until golden brown, about 20 minutes.
Butternut Squash with Caramelized Apples
This is my low protein subsitute for your traditional sweet potatoes and marshmallows. The flavors are marvelous and once you have the apples, you will never go back to minimarshmallows again!
Serve 8, approximately 600 mg phe in recipe, approximately .47 mg phe/gm
gm butternut squash (2)
teaspoon salt
gm Granny Smith apples (3), peeled and cored
tablespoon fresh lemon juice
tablespoons butter, plus more for the pan
gm heavy cream (1/4 cup plus 2 tablespoons)
gm brandy (1/4 cup)
gm orange juice (1/4 cup)

1. Heat oven to 425°. Bake squash until soft, 40 to 45 minutes. When cool enough to handle, peel and place flesh in a medium bowl; add salt, and mash with a fork.
2. Meanwhile, slice apples into 1/8-inch-thick wedges and place in a medium bowl. Add lemon juice and toss to combine.
3. In a medium skillet, melt 3 tablespoons butter over medium-high heat. Add 2 tablespoons brown sugar and cook, stirring, until sugar dissolves. Cook apple slices in the butter and sugar in 3 or 4 batches, until golden and caramelized, about 1 minute on each side. As they finish cooking, transfer to a plate and set aside.
4. In a medium skillet, melt 3 tablespoons butter over high heat. Add 2 tablespoons brown sugar and cook until sugar dissolves. Stir in 4 tablespoons cream and the brandy and cook until slightly thickened, about 1 minute. Remove from heat and add to the squash, mixing well to combine. Transfer squash mixture to a buttered 3-quart ovenproof casserole. Arrange apple slices over squash; set aside.
5. In a medium skillet, melt remaining 3 tablespoons butter over medium heat. Add remaining 2 tablespoons brown sugar and cook until dissolved. Add remaining 2 tablespoons of cream and cook, stirring, for 30 seconds. Stir in orange juice and cook for 1 to 2 minutes, until thickened and dark brown. Pour over the apples and cover with aluminum foil.
6. Bake for 15 minutes, remove foil and bake for another 15 minutes. Remove from oven and serve immediately, or let stand at room temperature for up to 30 minutes before serving.

Apple Sage Stuffing
What I do is prepare two slices of low protein bread by drying the slices in a 225-degree oven until brittle but not brown, 30 to 40 minutes. Then I cut them into cubes. I then use either prepared dried bread cubes or dry out ¾ loaf of high protein bread for the rest of the family. The vegetable mixture listed below is then divided appropriately between the two stuffings.
Serves 10 to 12 as a side dish, approximately .25 mg/gm
tablespoons unsalted butter (1 stick), plus extra for baking dish
gm onion (1), cut into ¼ inch dice
gm celery stalk (2) , cut into ¼ inch dice
gm shallots (2), cut into ¼ inch dice
gm granny smith apples (2), peeled, cored and cut into ¼ inch dice
fresh sage leaves, chopped
cup fresh parsley, minced
gm apple cider (1/2 cup)
gm dried cranberries (1/2 cup)
teaspoon ground black pepper
slices of dried low protein bread
loaf French bread , or potato or challah bread, dried
gm vegetable broth (2 cups), preferably Swanson’s Organic
teaspoon table salt
1. Melt butter in a large skillet. Add onions, shallots and celery, and cook over medium heat until onions are translucent, about 10 minutes. Add sage, stir to combine, and cook 3 to 4 minutes. Add 1/2 cup stock, and stir well. Cook for about 5 minutes, until liquid has reduced by half.
2. While vegetables are cooking, boil cranberries and cider in a saucepan, stirring occasionally until the cider is absorbed, 6-8 minutes. Add apples to cooked vegetables along with the spices, stirring occasionally until the apples begin to soften.
3. Transfer ¼ mixture into a medium sized bowl. Add the low protein bread and about ½ cup of vegetable stock. Transfer the remaining mixture to a large mixing bowl. Add the high protein dried bread and remaining stock; mix to combine.
4. Transfer stuffing to a buttered shallow baking dish. Bake covered, 30 minutes at 325.
Roasted Root Vegetables
Serves 8
gm garlic (9 cloves), left in skin
gm cauliflower broken into florets (1 head)
gm carrots (4) , peeled and cut into 1 1/4-inch pieces
gm parsnip (3), peeled and cut into 1 1/4-inch pieces
gm shallots (8), peeled
tablespoons olive oil
sea salt and ground black pepper
1. Heat oven to 450 degrees. Place a large rimmed baking tray in the oven (large enough to hold all of the vegetables in a single layer -- otherwise they get steamed instead of roasted)2. Toss vegetables in olive oil and sea salt. Carefully pour onto hot baking tray. Roast, stirring or shaking vegetables every 15 minutes, until tender and evenly browned, 45 to 50 minutes. Add unpeeled garlic cloves during final 20 minutes. Sprinkle with pepper; taste and adjust seasonings. Serve hot or at room temperature.
3. At the bottom of the pan is all of the browned bits that have amazing flavor. It is a shame to waste it, so while the pan is still hot (and the veggies are set aside), add ½ cup vegetable broth and scrape up the bits – set aside for your gravy.
Oven Roasted Portabellas in Sherry Gravy
Marinating mushrooms allows them to absorb the flavors beautifully. Roasting reduces the water in the mushroom creating a wonderful texture. The gravy is heaven over mashed potatoes, pour a little extra so you can sop it up with the biscuits.
Serves 2, approximately 70 mg
gm portabella caps (2), stems removed
tablespoons olive oil
gm garlic (1 clove), minced
teaspoon fresh rosemary, chopped
teaspoon salt
teaspoons fresh ground black pepper
cup dry sherry
cup vegetable broth, preferably Swanson
teaspoon cornstarch dissolved in water
tablespoons butter, cut into 2 pieces and chilled
tablespoon minced fresh parsley
Salt and pepper

1. Toss the portabellas in a small Ziploc bag with the olive oil, garlic, 1 teaspoon of the rosemary, salt & pepper. Allow to marinate for at least 3 hours.
2. Preheat oven to 500 degrees. Place the mushrooms in a lightly oiled oven safe skillet rounded side up. Roast for 6 minutes. Turn and roast for another 6 minutes.
3. Carefully remove pan from the oven. Carefully reserve the liquid on top for the gravy and set mushrooms aside on a cutting board. Once cooled slightly, slice on a bias into ½ inch thick slices.
4. FOR THE GRAVY: Add the sherry to the skillet to deglaze the pan (see oven roasted vegetable recipe for full explanation), stirring up any browned bits. Cook until the sherry has been reduced in half. Add the vegetable broth (if you reserved it from the deglazed roasted vegetable pan, use it now). Simmer for five minutes. Stir in accumulated mushroom liquid and remaining chopped rosemary. Whisk in the cornstarch mixture, allow to thicken. Turn the heat to low and whisk in the butter, 1 tablespoon at a time. Add sliced mushrooms. Season to taste with salt and pepper.

Mashed Potatoes
The addition of heavy cream makes a rich mashed potato for everyone to enjoy. If the phe is too high, rice milk alone is still delicious. For smooth mashed potatoes, a food mill or potato ricer fitted with the finest disk is the best choice.
Serves 8, approximately .8mg/gm
gm russet potatoes (6), peeled and cut into large chunks
tablespoons unsalted butter
gm rice milk (3/4 cup)
gm heavy cream (1/4 cup)
1 1/2
teaspoons table salt, or to taste
Ground black pepper

1. Place potatoes in medium stockpot and add enough water to cover by 2 inches. Place over high heat and bring to a boil. Reduce to a simmer and cook until tender when pierced with the tip of a knife, 15 to 20 minutes. Drain cooked potatoes well.
2. In a small saucepan, combine rice milk, heavy cream and butter. Place over medium heat until milk is warm and butter is melted.
3. Pass the potatoes through a ricer back into the stockpot, or use a potato masher. Add rice milk mixture and stir to combine. Season with salt and pepper.

Homemade LP Noodles

Submitted by Amy W.

1 cup wheat starch
1 tablespoon of nd creamer
2 teaspoons of egg replacer
1/2 stick of parky cold, cut into small piece ( next time I think I would use a bit less parkay)

mix until a corn meal like texture, I used my hands and yes it is very messy....add coffee creamer a tad at a time until you get a sticky dough, then put onto a flat surface with dry wheat starch and add more Wheat starch until you can roll out dough with out it sticking, I rolled mine about 1/4 inch thick cut into strips and drooped one by one into boiling hot vegetable broth, boiled about 4-6 min and gave them to her with just a little broth on them she Loved them!!I also added at the beginning a tad of salt and some onion powder...but that you could omit.

Lo Pro Pumpkin Bread from LP Cookery Book

1 1/3cups wel-plan baking mix
1/2 cup sugar
2 tea baking powder
1 tea baking soda
1/4 tea salt
1 tea cinnamon
1/4 t nutmeg
1/4 tea cloves
1/4 cup vegetable oil
1/2 cup water
1/4 cup (50gm) canned pumpkin

Preheat 350 degree In a mixing bowl, stir together baking mix, sugar, baking powder, baking soda, salt, cinnamon, nutmeg, and cloves. Add oil and water to dry ingredients and mix until smooth. Add pumpkin and blend well. Pour batter into a greased 7 1/2x3 3/4 inch bread pan. Bake for 45 to 50 minutes. 16 slices phes 1 per slice 20 per recipe

PKU Pumpkin Pie

PREBAKE a full low protein pie crust
Mix filling on high speed as follows:
one can pumpkin pie filling
1 package jello vanilla instant pudding
4 oz. cool whip (1/2 of a 8 oz. tub)
1 teaspoon pumpkin pie spice

Rachael Ray Roasted Veggie Dip

Roasted Veggie Dip (submitted by Marie D.)

1 fennel bulb, cored & chopped
1 sm. onion, chopped
3 garlic cloves, smashed
1/2 sm. eggplant, peeled & chopped
1 sm. zucchini, cut in half lengthwise, then cut into thick half-moons
3 TB extra virgin olive oil (EVOO)
3 TB balsamic vinegar
salt & pepper
20 fresh basil leaves, coarsely chopped
1/4 cup fresh flat-leaf parsley, chopped

preheat oven to 400.
place veggies on rimmed baking sheet, drizzle with the EVOO & balsamic vinegar. Season liberally w/salt & pepper. Toss well to coat thoroughly, then roast the veggies for 30 to 40 min. till brown & tender, turning them once or twice as they roast. Cool & transfer to a food processor with the basil & parsley. Pulse the veggies to make a smooth puree. Transfer to a bowl & season with s & p to taste.

I don't know what the phe count is, you'll have to figure it out on your own... Good luck & enjoy!

Corn Muffins by Brenda W.

Given the small amount of cornmeal, toasting it gives a fuller flavor to the muffin tops. Makes 12 muffins at approximately 45 mg each
290 gm wheat starch (2 1/4 cup)
60 gm fine stone-ground yellow cornmeal (1/2 cup)(Arrowhead Mills and Hodgson Mill are good)
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon table salt
1/2 teaspoon xanthan gum
1/2 teaspoon guar gum
30gm mixed egg (1/2 large egg)
1/2 cup granulated sugar
1/4 cup maple syrup (60 gm)
8 tablespoons unsalted butter (1 stick), melted and slightly cooled
1 1/4 cup rice milk (300 gm)

1. Adjust oven rack to middle position and heat oven to 400 degrees. Line muffin pan.

2. Toast the cornmeal by placing in a small dry skillet over medium heat, stirring constantly for 2 minutes.
3. Whisk starch, cooled cornmeal, baking powder, baking soda, salt, xanthan gum and guar gum in medium bowl to combine; set aside.

4. Whisk the half of an egg in a medium sized bowl until well-combined and light colored. Add the sugar and the maple syrup to the egg; whisk vigorously until thick and homogenous, about 30 seconds. Add the melted butter in 3 additions, whisking to combine after each addition. Add half of the rice milk, whisking until combined. Add the remaining liquid and whisk.

5. Make a well in the dry mixture. Pour the wet ingredients into the dry and mix gently with a rubber spatula until the batter is just combined. Divide the batter evenly among the muffin pan. Do not level the mound formed.
6. Bake until the muffins are light and golden, about 18 minutes. Cool in pan for 5 minutes and then remove from pan onto a wire rack.

Corn Bread Pudding

1 ½c. Cambrooke All-Purpose Baking mix
½c. corn meal
2/3c. sugar
1T. baking powder
½t. salt
1 ¼c. non-dairy creamer (I used coffeemate orginal unflavored)
2T. egg replacer
1/3c. vegetable oil
3T butter, melted
100g creamed corn

Preheat oven to 350. Put muffin liners in muffin tins or spray with Pam. Combine Baking mix, corn meal, sugar, baking powder and salt in medium mixing bowl. Combine non-dairy creamer, egg replacer (pre-mixed as directed with water), vegetable oil, and butter in a small mixing bowl. Mix well. Add to baking mixture. Stir until just blended. Add creamed corn, if desired. Pour into muffin tins/liners 2/3 full. Bake 18-20 minutes until wooden toothpick comes out clean. Yield 18 muffins.

Recipe: 475.35mg/Recipe; 26.4mg/muffin
If you omit the creamed corn, 390.3mg/recipe; 21.68mg/muffin

The creamed corn gives it a nice, moist consistency, similar to Chi-Chi’s corn pudding. If you omit the creamed corn, it will give you a drier (but still moist) muffin to go along with a no-beans chili.

Wel-Plan/Cambrook Baking Mix

1Cup of Welplan=1/3Cup Cambrooke baking mix and 2/3 Cup wheat starch

Sunday, August 31, 2008

Butterscotch Cookies (from the Cambrooke’s website)

· 1/2 cup butter, softened
· 3/4 cup packed brown sugar
· 2 Tbs granulated sugar
· 1 1/2 tsp vanilla
· 2 1/3 cups packed MixQuick (292 g)
· 2 Tbs water
· 1/4 cup butterscotch chips
· Heat oven to 350 degrees F.
· Blend butter, sugars, and vanilla in a large bowl with fork until well mixed.
· Stir in MixQuick, water and butterscotch chips.
· Drop by rounded spoonfuls (26 g each) onto ungreased or parchment paper-lined cookie sheet.
· Bake 8 to 10 minutes or until set but not brown. (cookies will be very soft, but will firm as they cool).Makes 26 deliciously chewy cookies
(Breakdown of fat information accurately reflects Cambrooke products but may not accurately reflect the fat in other recipe ingredients.)
Serving size: 1 cookie (25g)

Per Recipe/Per Serving
PHE:50 mg/2 mg
LEU:90 mg/3 mg
Pro:2.1 g/0.1 g

Vegetarian Fish Sauce


1 Tablespoon Soy Sauce (see Soy Sauce Substitute recipe, listed under sauces)

3 Tablespoons mirin ( see notes)

1 Tablespoon water

Juice of 1/2 lime

1 clove garlic, minced very fine

Pinch crushed red pepper flakes

Directions:Simply combine the ingredients.

Makes an excellent flavoring base for stir-fry
The mirin is soy-based so it has phe. Substitute same amount of sweet sherry or the same amount or dry sherry plus 1 tsp sugar to reduce PHE.
This did not store well in the refrigerator. Lost taste over time.

Soy Sauce Substitute

4 Tablespoons Beef bouillon ( see notes)
4 tsp balsamic vinegar
2tsp dark molasses
1/4 tsp ground ginger
1 pinch white pepper
1 pinch garlic powder
1 1/2 cups water
Directions:In a saucepan over medium heat, stir together all if the ingredients. Boil gently until liquid is reduced to about 1 cup.
Stores well in glass container in the refrigerator.
Beef Bouillon can be replaced with a comparable amount of George Washington's Rich Brown Seasoning to reduce the PHE. About 8 packets, which is a full box.

Brenda's Choc. Chip Cookies

Chocolate Chip Cookies
These chocolate chip cookies are delicious served warm from the oven or cooled. To ensure a chewy texture, leave the cookies on the cookie sheet to cool. I still find it best to cook one cookie to test the spread. If the dough spreads too much, add ¼ cup wheat starch. If too puffy, add 1 tablespoon of water.
Makes 30 2-inch cookies at approximately 10 mg each

240gm wheat starch (2 cups)
1/2 teaspoon table salt
1/2 teaspoon baking soda
½ teaspoon xanthan gum
50 gm jell-o vanilla instant pudding
10 tablespoons unsalted butter (1 1/4 sticks), room temperature
1 cup brown sugar (light or dark)
1/2 cup granulated sugar
1 large egg yolk
2 teaspoons vanilla extract
50 gm semi-sweet chocolate chips (1/3 cup)

1. Heat oven to 375 degrees. Adjust oven racks to middle position. Mix starch, salt, baking soda, xanthan gum and pudding together in medium bowl; set aside.

2. With a mixer, cream the butter and sugars until light and fluffy, about 2 minutes. Mix in egg, yolk, and vanilla. Add dry ingredients; mix until just combined. Stir in chips.

3. Form dough into 1 tablespoon rounded balls. Place formed dough onto parchment paper-lined cookie sheet. Cook the desired amount, freezing the shaped balls in a Ziploc bag for later use. The dough can be refrigerated up to 2 days or frozen up to 1 month.

4. Bake, reversing cookie sheets’ positions halfway through baking, until cookies are light golden brown and outer edges start to harden yet centers are still soft and puffy, about 11minutes. (Frozen dough requires an extra 1 to 2 minutes baking time.) Cool cookies on cookie sheets. Serve or store in airtight container.


1 1/4 Cup of Water
1/2 cup of liquid Coffee-mate or Coffee Rich
2 TBS. Vegetable Oil
1 1/2 tsp. Yeast
3 cups plus 2 TBS. Wheat Starch (or 350 grams)
1/3 cup Metamucil (or 53 grams)
3 tsp. Baking Powder
1/2 tsp. salt
2 TBS. Sugar
Mix water, Coffee-mate, and oil and heat to 110 degrees (microwave for 1 min. on High)
Add to dry (mixed) ingredients and let dough sit for 10 minutes in warm oven.
Remove from oven and knead, then press to pizza pan 16" to 18" diameter.
Bake for 7 minutes at 400 degrees, remove and add toppings, then return to oven for 7
350 grams Wheat Starch=35 mg PHE
1 1/2 tsp. Yeast=72 mg PHE
1/2 cup Coffee Rich=28 mg PHE
135 mg PHE divided by 8 slices=16.9 mg/slice
(makes four 8-inch personal pizza crusts at 34 mg PHE each).
I have found that it is even easier if all the liquids are put in a big measuring cup. Then put all
of the dry ingredients in a very BIG bowl that can be put in a warm oven. I then add the liquids
to the dry ingredients and mix everything in the big bowl. The big bowl is placed into the warm
Very fast and easy to clean up. This recipe is also great for breadsticks, bagels, and soft
For rolls, after the dough rise, form a snake with the dough, cut into the size needed, then put
the dough on a cookie sheet and let it rise again. Then bake. Can put margarine and sprinkle
garlic powder on the rolls if desired.

Wednesday, August 27, 2008

Alison's Phe Free Ice Cream Recipe

3 c. Rich's Whipped Topping

1 c. water

3/4 c. sugar

1 tsp. salt

2-3 tsp. vanilla

2-3 drops of yellow food coloring.
Combine water and Rich's together. Add the rest of the ingredients and stir with a spoon UNTIL THE SUGAR IS DISSOLVED. Using a hand mixer whip all ingredients for about a minute and a half (this makes the texture much better). Pour the mixture in a freezer cylinder and follow directions for your particular cylinder.

-Alison, CO

Tracy's Candy Shop Cupcakes/Muffinsd

I used Donna Taylor's tried-and true cake recipe but made a few changes. The basic recipe is the one I use for her breakfast muffins, but I've also made coconut and candy shop (which is really a chocolate chocolate chip cupcake with butterscotch chips. Here's the basic recipe and variations:

Chocolate Chip Muffins
Adapted Donna Taylor birthday cake recipe

2 ½ c. wheat starch
2/3 c. cake flour
1 tbsp. + 1 tsp. baking powder
4 oz box vanilla pudding
1 tbsp. + 1 tsp. egg replacer
1 1/3 c. sugar
2 c. water
½ c oil
1 tsp. vanilla
¼ c. butter, softened
100 gm mini chocolate chips

Whip egg replacer, water, and sugar until foamy. Add butter and remaining wet ingredients. Beat well, add to dry ingredients. Add chocolate chips and pour into 24 muffin cups. Sprinkle tops with granulated sugar and bake at 325 for 25 minutes.

Total phe: 562
Total yield: 24 muffins
Phe per muffin: 23

To make candy shop muffins, I use chocolate pudding instead of vanilla, and add 3 TBSP cocoa powder. The pudding and cocoa powder add 302 phe to the recipe, so for 24 muffins, the phe per muffin is 36. My daughter also likes some butterscotch chips added to the batter. Butterscotch chips are fairly low in phe (48 phe for 1/4 cup), so if you add them as well, add a few phes to each muffin.

To make coconut muffins, delete the chocolate chips and vanilla extract, add 1 tsp. coconut extract and add 75 gm shredded, sweetened coconut to the batter and 50 gms to the top of each muffin. For 24 muffins, the phe is 21 each.

Tracy, Chicago

Margie's Wheat Starch Dough

Combine dry ingredients in bowl:
1 ½ t. yeast 3 cups + 2T (or 350g) wheat starch
1/3 cup (or 53g) unflavored metamucil (or generic)
1T. baking powder
½ t. salt
1 T. sugar
Combine in glass measure:
1 ¼ cup (or 290g) water
½ cup (or 126g) liquid non-dairy creamer
2 T. (or 30g) vegetable oil
Heat liquid ingredients in microwave for 1 minute.
Add to dry ingredients. Mix quickly and well. Let covered bowl of dough sit in slightly warm oven for about 15 minutes.
Remove, knead briefly and gently on dusted surface. Form into whatever. If making a french loaf, roll a long fat snake of dough (approx 14'"x3") and place on a French Bread Pan. Allow to rise for 10 minutes, (optional: with a knife, make a few diagonal slashes on top for a pretty look) then bake at 375*.
After 15 or so minutes of baking, brush with melted butter. Bake another five or ten minutes for a golden crust. Freezes and travels well. Makes 2 loaves.

Be a PKU Bread-Baking ROCK STAR! It's so EASY------- After you succeed with the basic loaf, (and you WILL), turn it up a notch! On a dusted surface, FLATTEN the raw dough for one loaf into a rectangle approx 14"x8". Spread with pizza sauce, or brush with butter and sprinkle with salt and grated lo pro cheese, or sprinkle on some olive tapenade, or brush with butter and sprinkle with cinnamon and sugar, or whatever you like... and ROLL IT UP into a pinwheel loaf. Place the loaf on the pan, seam side down, and continue to bake as above. When sliced, it's gorgeous and tasty. And you will feel like you are Martha Stewart. (Note: the 'low pro bread miracle' of my husband baking all the bread has NOT taken this creative bend; he calls me in when he gets to this point in the process.)For those who asked about the pan, you can take a look at them online by searching for "french bread pan" to see pictures. They can be purchased at cooking shops or online. They're about $15-$20. We've used ours hundreds of times. Keep in mind, this pan does not make a standard size loaf; It is an Italian sized loaf. If sliced on a sharp diagonal, it makes a good size for a sandwich, a softer diagonal is good for garlic bread. It can also be used for subs. We use this dough for lots of stuff-- focaccia, pizza crusts, pierogies, cinnamon buns, twisted dinner rolls, etc.
- Margie in IL

Tuesday, August 26, 2008

Lo-Pro Crepes

We thought these were great - and even had an "eggy" texture...without any eggs in the mix! We served ours with fruit and powdered sugar...Or you can follow the directions in the red/white PKU recipe book (p.237) for savory dinner crepes
7 TBS. wel plan baking mix
1.5 TBS. cake flour
1 tsp. baking powder
1/4 tsp. salt
2 tsp. sugar
1 TBS.+1 tsp. vegetable oil
3/4 c. water + 1 drop yellow food coloring
3 TBS. butter/margarine

Combine all ingredients and beat with hand mixer until very smooth. In hot 7" skillet, add 2 tsp. butter, pour about 2 TBS. batter into the bubbling butter. Swirl pan around quickly letting the batter spread into a circle. Cook about 45 sec on one side. Flip and cook 30 sec on other side.

Makes 9 crepes. 8mg/phe per crepe, 71mg/phe per recipe.


1 medium onion, chopped
1/2 lb. bacon, chopped
Cook in big pot/skillet until onion is translucent and bacon is starting to crisp. -*STRAIN BACON MEAT- leaving only grease and onions in pot.
Then add:(I usually use my food processor to slice the potatoes and carrots)
5-6 potatoes, peeled and sliced thin (more or less depending on how much you want)
9-10 baby carrots sliced thin
Stir and season to taste with the following:
seasoned salt
onion salt
garlic salt
Add:1-2 cans sprite, enough to just cover the potatoes.
Cover and bring to a boil, simmer for about 15-20 minutes or until potatoes and carrots are tender and most of the liquid has reduced.
Cover generously with PKU cheese shreds and cook about 3-5 more minutes - or go without the cheese at all
*Sometimes we add a little more sprite to keep them from drying out before the potatoes and carrots are all the way done. We also leave a little liquid in the bottom when we put the cheese on so it's not to dry).

Sunday, May 18, 2008

Cambrooke's Devil's Food Cake

Just made this! Check out pictures on PKU Families site. They were pretty good, a little sticky on the outside, which could be my fault for undercooking? I made cupcakes instead of a layer cake, and it made WAY more than 12 servings! I just froze them individually for birthday parties!

6 Tbs butter softened
2 cups dark brown sugar
3 cups packed CBF All Purpose Baking Mix (405 g)
4 Tbs unsweetened cocoa powder (18 g)
1 tsp baking powder
2 tsp baking soda
1 tsp salt
1 cup non-dairy liquid creamer
1 cup water
2 tsp vanilla extract

Preheat the oven to 350 degrees and grease 2 square or round cake pans.
Cream together butter and brown sugar.
Add all dry ingredients including cocoa.
Gradually add non-dairy creamer and water to mixture and add vanilla. Mix until batter is smooth and creamy.
Pour into pans and bake for about 25 minutes or until done.
Frost cake with your favorite ready-to-spread vanilla frosting.*Makes 12 servings

283 mg phe per recipe/ 24 mg per serving (1/12 of cake)

Monday, February 11, 2008

April's Tastes Like Devils Food Cake

1/2 c. granulated sugar
2 TBS. unsweetened cocoa (not instant)
1/2 c. cold water
1/2 c. (55g) wheat starch
1/4 c. miracle whip dressing
1/2 c. (55g) Wel plan baking mix
1/4 tsp. salt
1 tsp. baking soda
1/2 tsp. vanilla

Preheat oven to 350. In mixing bowl combine sugar, miracle whip, cocoa and a small amount of water. When well blended, add remaining water and mix. Stir in baking mix, wheat starch, baking soda and salt. Blend until smooth. Add vanilla, mix well. Pour batter into a greased 8x8 pan or muffin tin. Bake 20 min. for cupcakes, 25 for cake.

150 mg phe per recipe. 15 mg per slice 1/10 of cake
112 calories per cupcake, 1124 calories per cake

Wednesday, January 30, 2008

Soda Pop Cake

Pillsbury Moist Supreme Devils Food cake mix
I didn't want to make the whole box of cake so I used:
1/2 bag of cake mix
1/4 cup oil
1 cup club soda
= 10 cupcakes. They turned out great.
Much better tasting and moist without being chewy. They are fragile when hot, but firm up when cool. Making 20 servings per cake mix brings the phe to 45 mg per cup cake or 3 exchanges. The oil really added flavor and moisture. I haven't made this in a regular cake pan yet, but it should work because the cupcakes are fine.

Saturday, January 26, 2008

KC's Single Cupcake Recipe

1 Tbsp. + 1 tsp. Water
1/2 tsp. Oil
34g Maddy's Cake Mix
1/3 cup mix
4 teaspoons water
1 1/2 teaspoons of oil.
I baked it at 350 for 10 minutes.
1 for the Dietary Specialties cake mix:

1/2 cup of cake mix
1/3 cup of water.
Mix it together in a microwaveable bowl and micro wave for 95 seconds.
Frost or put cool whip on it.
It is very fast and we figured it is about 1 1/2 food equivalents.

All Purpose Dough Recipe from Carol Weeks

Below is the all purpose recipe I use for bread, pizza crust, bread sticks, English muffins and bagels, as I sent it recently to another mom on the list.This recipe is a favorite at our house. We use it for bread (add 1 tbsp Citrucel for additional fiber when making bread), pizza crust, bread sticks,English muffins and bagels. It is very forgiving, easy to make since itdoesn't need a bread machine, and very inexpensive since you are onlyusing wheat starch instead of baking mixes. It is one I got from thelistserve several years ago---I am not sure who developed it originally.When I copied it from my file, I don't remember if it called for liquidCoffeemate or powder, but you can use 1/2 cup liquid or 3 Tablespoons ofpowder (and then add another 1/2 cup water).I will send the cooking instructions for the bagels, bread sticks, andEnglish muffins if you want them.Carolmom of Matthew (PKU) and Sarah (non) 18 yr old twinsand Joe (PKU) 13Bemidji MNWHEAT STARCH DOUGH3 cups plus 2 TBSP ( 350 gm) wheat starch1 TBSP baking powder2 TBSP sugar1/2 tsp salt1/3 cup Metamucil1 1/2 tsp. yeast1/2 cup liquid non dairy creamer2 TBSP vegetable oil1 1/4 cups very warm waterPut all dry ingredients into a bowl. Add liquid ingredients all at once.Mix well using a large spoon., or mix on low speed with a mixer until allingredients are blended. This will not look like a dough but rather, abatter. Cover. Let dough sit in a warm oven (115 - 120 degrees) for 15min to 1 hour ( I go 30 min). (I use a mixer with dough hooks, and as long as the kitchen is fairly warm I can even just cover the mixer with a dish towel and leave it stand.) Remove from oven after rising and scrape out of bowl onto wheat starch covered surface. Just knead a few times to make dough smooth and soft. If you have a mixer with dough hooks, you can leave it in the mixing bowl and knead a few minutes with the mixer.From here there are no limits to what you can do with it! The total phe for this recipe is 125 mg. (You might want to recheck this---it seems low to me.)For pizza crust: this recipe will make 5-6 medium thickness personal panpizza size crusts. Divide dough into 5 or 6 equal portions. Put wheatstarch or oil/butter on hands to keep dough from sticking. After kneading,shape dough into a firmly packed ball like you would to make a meat ball.Flatten the ball and place in the center of a small pan, then continue toflatten/smooth the dough until it touches the edges of the pan. If youprefer a raised edge, you can create a slightly raised edge before you begin pressing out the crust, and continue as above. I bake the crust 8 to 10 minutes, then add toppings and bake an additional 6 to 8 minutes in a 375 to 400 degree oven.For a thinner crust, you could sprinkle a small amount of wheat starch on apastry cloth and use a rolling pin to roll out the crust like you would apie crust. Or use a pizza pan and grease your hand and flatten the doughout with your hands.For bread sticks: weigh out 30 gram portions, roll on a pastry cloth or between your hands until it forms a long thin stick. Place on a greased cookie sheet, put in warmed oven (heat at 200 degree for 2 to 3 minutes, then turn off the oven and let the dough rise. A pan of warm water under the bread product will help.) Allow to rise about 30 minutes. Bake at 375 for 15 to 20 minutes.For bread: add 1 tbsp Citrucel fiber therapy powder to dry ingredients for dough. This gives a softer texture. After kneading, place bread in a greased loaf pan and allow to rise about 1 hour in warmed oven. Remove bread from oven, set oven temp for baking, and preheat oven, then return bread to oven and bake at 400 degrees for 30 minutes. Remove baked bread from pan and allow to cool thoroughly before slicing.For English muffins: we add to this recipe---1/2 cup raisins and 1 tsp cinnamon and a little more sugar, or 1/2 cup craisins are both good. Add either fruit just before the dough is done kneading. Weigh the entire dough ball and calculate a weight per muffin---we usually make 14 or 15 with each weighing about 60 grams. Grease or butter your hands and shape the dough into patties like you would to shape hamburgers---make a ball and then gradually flatten to about an inch thick. Place on a greased cookie sheet, and place cookie sheet in warm oven to rise 30 to 40 minutes. Sautee the muffins---I use an electric fry pan. I put about 1 Tbsp butter and 1 Tbsp vegetable oil in the fry pan, warm to 300 or 325 degrees and cook 4 or 5 muffins at a time for 4 to 5 minutes on each side. When both sides are cool, remove to a cooling rack, and a little more oil and butter and cook remaining English muffins.For bagelsAdd an additional 150 grams of wheat starch to the dry ingredients (total of 500 grams). Mix, let stand and knead as for the other recipes. We have added raisins, craisins, chunks of low phe chocolate bark, or 1 to 1 1/2 Tablespoons of dried onion flakes to these for different taste combinations.Prepare bagels by weighing out 90 gram portions. Shape into a ball, insert your thumb into the center of the ball to make a hole, and then holding the bagel on your thumb like a ring---twirl the dough gently to make an expanded ring. Place bagel rings on a greased cookie sheet and rise in oven 30 to 40 minutes. When bagels are almost raised, prepare a water bath by placing a 6 to 8 qt soup kettle at least 1/2 full of water on the stove and bring to a boil. Add 2 to 3 TBSP sugar to the water. Place 2 or 3 raised bagels in the water briefly (about 30 seconds), turning once after they float to the surface. Drain the bagels and place additional bagels in the water bath. Then bake the bagels in 375 degree oven for 20 to 25 minutes.All these products freeze well so you can make a batch and use them over several weeks or months. I store them in freezer weight zip loc bags labeled with the contents and the phe value.

Monday, January 21, 2008

Kevin's Hot Dog & Corn Dogs from Camp Phe

Hot Dog recipe (corn dog recipe below)

200gm bread crumbs
60gm fresh onion, chopped very fine
150gm cooked or canned carrots, mashed
70gm dry mashed potato flakes
1tsp or to taste garlic powder
1/2tsp onion powder
1/2tsp paprika
1/2tsp seasoned salt or creole/cajun seasoning (Tony Chachere's)
2T lard or vegetable shortening
1T Ener-G Egg Replacer

2T ketchup
2tsp vinegar
1/8tsp ham flavoring (Goya Jamon) disolved into liquids
5 drops red food coloring
3 drops green food coloring
1/4tsp liquid smoke
1 1/2 C warm water

In a large bowl, cut in veg. shortening and carrots into dry ingredients. Combine liquids separately then add tem to bowl of carrot mixture. Mix or knead until mushy. Form into into individual hot dogs. Insert flat popsicle stick and pinch the bottom of dog so it will adhere to stick.Freeze raw for later use. Makes 25-30 hot dogs 1 Exchange /14.4mg PHE per dog
Deep fry 1 minute, flipping them halfway thru if in horizontal fryer.

Corn Dog Batter

2tsp Gluten free Pancake mix (Arrowhead Mills)
2tsp Cracker meal (ground sifted Ener-G wheat free crackers)
1tsp yellow corn meal
1tsp loprofin drink mix (from SHS)
1/2tsp sugar
1/8tsp salt
5tsp water (20g)

Makes enough batter to coat two dogs. 31 mg PHE (Adds 1 Exchange per dog)

TOTAL of 2 exchanges per corn dog

These are very will need a breath mint afterward!! The guy that came up with this is from you know it's going to be full of flavor!

Ann's Miracle Pancakes & Biscuits

To make pancakes, just add 2 teaspoons of sugar to the dry mix and add more water to make the batter "pourable".

Miracle Biscuits
1 cup loprofin mix
1 1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
2 tablespoons Miracle whip salad dressing
1/4 cup riches coffee cream
1/4 cup water plus 2 TBS spoons
In a bowl cut ALL DRY ingredients and Miracle whip together until it resembles coarse crumbs. Add coffee cream and water and stir until mixed. Spoon into four muffin tins. Bake at 425 for 12 to 14minutes. They will look like muffins but have a biscuit texture.

Sunday, January 13, 2008

Brenda's Yellow Cake


40 grams sifted cake flour

50 gms JELL-O Instant vanilla pudding

270 gms wheat starch w/ ½ tsp xanthum gum

36 gms mayo

3 tsp. baking powder (15 gms)

57 gms mixed egg (1 large egg)
1/2 tsp. salt (3 gms)

17 gms egg yolk (1arge yolk)

¾ c. softened butter

2 tsp of good quality vanilla
1 c. sugar

270 grams of rice milk.

1. Grease two 9 inch baking pans with lots of butter and line with parchment paper that has also been greased.
2. Sift cake flour, wheat starch, xantum gum, baking powder, salt and jell-o pudding three to four times (or use triple sifter and do 1 time). Set aside.
3. Cut butter into 1 inch pieces and put them in a large bowl. Soften with a mixer on low speed. Increase the speed to medium high and cream until light in color, about 1 ½ to 2 minutes. While still mixing, add sugar 1 tablespoon at a time, taking about 6 to 8 minutes to blend it well.
4. Add egg yolk, blend for 30 seconds. Scrape bowl.
5. Add mayo, blend for 30 seconds.
6. Add mixed egg, again blending for 30 seconds. Add vanilla.
7. With the mixer on low, add about half of the dry ingredients, mix until just incorporated. Then alternate with the rice milk, starting and ending with the dry mix. Mix JUST until incorporated after each addition. In other words, add half of the rice milk, then 1/2 remaining dry mix, then the remaining rice milk. End with the remaining dry mix. Scrape the sides of the bowl as necessary.
8. Bake at 375 degrees, for 30-35 minutes, or until it begins to come away from the sides of the pan. Stick an uncooked piece of spaghetti into the middle of the cake, it should come out clean.

775 mg phe in cake.

Wednesday, January 9, 2008

Applesauce Muffins

Applesauce Muffins

27g Cake flour (105mg)

½t cinnamon (1.5mg)

83g Wel-Plan (4.15mg)

¼t salt (0mg)

3T granulated sugar (0mg)

3T vegetable oil (0mg)

2t baking powder (0mg)

1/3c water (0mg)

½t baking soda (0mg)

80g applesauce (4mg)

Preheat oven to 400 degrees. In a medium mixing bowl, stir together cake flour, wel-plan, sugar, baking powder, baking soda, cinnamon and salt. Mix together oil, water and applesauce in a liquid measuring cup. Add all at once to dry ingredients and mix by hand, 20 to 30 seconds, until smooth (do not use electric mixer). Spoon batter into six greased 2 ½ inch muffin cups (they will tend to stick to cupcake liners). Bake for 12-15 minutes. About 19mg/muffin, 6 muffins/recipe (if you use the recipe in the book, I think it is 1mg/muffin!)

Mimi's PKU Bread

1 ½ cup water.

a bit of liquid lecithin (about 1tsp, no need to measure).

1 tbsp vegetable oil.

2 cups (240g) wheat starch (22mg PHE when from Dietary Spec.).

1 cup (120g) potato starch (8mg PHE).

1 tbsp psyllium dietary fibers (e.g., Metamucil or Konsyl). I prefer Konsyl as it is 100% psyllium without added sugar, and I prefer the taste.

1 tsp xantham gum.

2 tbsp Vance Dari free powder.

1 tsp salt.

2 tsp sugar.

2 tsp dry yeast (133mg PHE).

Instructions: Put the ingredients in the order listed. Add the dry yeast in a hole on top of the starch, psyllium fibers and Dari free powder. (Make sure it does not touch the salt or the sugar.) Select the basic cycle with the preheat function ON.Total PHE : 163mg

I am very happy to announce that I was finally able to come up with a machine bread recipe that does not use any baking mix!!!! The only « special » ingredient is Xantham gum, which you can most likely find at your local health food store, as it is used in gluten-free baking. I suspect you can use guar gum instead, but the taste may be somewhat different. The recipe also calls for liquid lecithin, which you can probably omit (though I have never tried...), but it helps getting a moister dough. Regarding the choice of starch (wheat and potato), I believe you can use other combinations (e.g., wheat and corn) without affecting the overall texture of the bread, but again the taste might be different. I am using a Zojirushi bread machine (with the preheat cycle on) and I have been getting consistently good results with this recipe. I would be happy to hear your experience with it as well, especially if you are using another bread machine. The recipe is currently posted on my personal website

Easy Drop Danish

2 c. (200g) Cambrooke Foods MixQuick
1/4 c. softened butter or margarine
2 Tbl. sugar
1/3 c. Rich's Coffee Rich mixed with 1/3 C water
1/4 c. canned pie filling (strawberry, lemon, or cherry)

2/3 C powdered sugar
1/4 tsp. vanilla
1Tbl. warm water

Heat oven to 425 degrees. Lightly coat cookie sheet with cooking spray. Stir MixQuick, margarine, and sugar in medium bowl intil crumbly. Stir in Coffee Rich and water unitl dough forms, beating about 15 strokes. Drop dough by well-rounded tablespoonfuls about 2 inches apart onto cookie sheet. Make a shallow well in center of each with back of spoon or by wetting fingers and smoothing dough; fill with 1-2 tsp. pie filling. Bake about 10 min. or until golden. Mix together glaze ingredients. While warm, drizzle with glaze (or other commercial frosting that has been softened in microwave for 45 seconds). Makes 8 danishes.
per recipe - 50mg PHE, 1.6 g. Protein, Calories is 1695
per danish - 6 mg PHE, 0.2 g Protein, calories 212
You might could do a cream cheese filling with wildberry cream cheese....someone adventurous can try this and let me know!!! I don't venture out from recipes very often!!

Taste Connections Brownies

TC-BROWNIE MIX - 350 G ( 3 ¼ CUPS)
Take 350 g (weighing is more accurate than measuring in cups) – which is approximately 3 ¼ cups of the mix. Add 1 teaspoon vanilla, ¼ cup oil and 3/4 cups of water. Beat vigorously with an electric mixer for 2 minutes. The batter should be of cake batter consistency. If not, add water, 1 tablespoon at a time and beat until you get a cake batter consistency. (3/4 cups may be adequate). You could either spread in a 9-inch square pan that has been sprayed with Pam or you could add to Pam-sprayed mini muffin pans (2/3 full for each depression). The batter should fill at least 24 mini muffin pans. Bake in a preheated 350 deg oven for 15- 22 minutes depending on which pan you are using for baking or when tested with a skewer it should have no sticky batter. Let sit in the pan for 3-4 mins before cooling on a wire rack.
The Phe content for the whole recipe - 38.5 mg.
Protein content– less than 1 g
Phe content varies for each piece with how many squares you cut out if using square pan or how many mini muffins you bake.
The brownie can be decorated using store bought chocolate frosting – adding a thin layer on top to make frosted brownie. But add 56 mg of Phe per 100 g frosting. But when spread thinly it shouldn’t add more than 1 – 2 mg phe per muffin or per piece.

Egg Replacer Tip

Tip of the day

According to the website,, when a recipe calls for between one and three eggs, you can substitute (for each egg) a mixture of 1 tsp (5 mL) baking powder, 1 1/2 tbsp (22 mL) water and 1 1/2 tbsp (22 mL) oil.

CBF Wheat Pizza Crust

3 1/2 loosely filled cups (350g) CBF Whet Starch
1/3 cup Metamucil
1 1/2 tsp yeast
1/2 tsp salt
3 tsp baking powder
2 Tbsp sugar
1 1/4 cups water
2 Tbsp veggie oil
1/2 cup non-dairy creamer
Heat oven to 115-120 degress. Mix liquid ingredients together in a bowl. Mix dry ingredients in a separate bowl and incorporate into liquid ingredients and mix vigorously. Dough will stiffen quickly. remove from bowl abd knead for just a few minutes, return to lightly oiled bowl. Cover and let dough sit i warm oven for 10 minutes or more until it doubles in size. remove from oven and press in to a16 to 18 inch pizza pan Bake approximately 7 minutes at 400 degrees. Add favorite sauce and toppings. Bake pizza for 10 more minutes.
Servings: makes 1 pizza, 1/8 slice pizza= 1 serving
Protein per serving=.54 g
Phe per serving = 16 mg
We used our bread machine on the dough cycle and it turned out great. We also made like personal sized crusts instead of one big pizza