Version 1
2 tsp sugar
1 tsp Hershey's baking cocoa
1/2 C non dairy creamer (I use rich's, can also use plain coffeemate)
1/2 C water
20 g mini marshmallows
Heat in a saucepan until marshmallows are melted. After it's heated add 1/4 tsp vanilla. Stir and serve.
28 phe per 1/2 cup.
Version 2
2 tablespoons Enjoy Life Chocolate Chips* or chocolate chips of choice
1/2 or 1 Tablespoon sugar or agave
pinch of salt
1 cup of So Delicious Coconut Milk* or "milk" of choice (Rice Dream, etc)
Melt chocolate in microwave for 10 seconds at a time until melted in mug. Stir in sugar or agave. Heat milk until steaming. Add to melted chocolate for a super creamy chocolaty treat. Add a marshmallow for extra credit.
Version 32 teaspoons cocoa
1 Tablespoon sugar or agave
tiny pinch of salt
few drops of vanilla
1 cup So Delicious Coconut Milk* or "milk" of choice (Rice Dream, etc)
Make paste from cocoa, agave or sugar, pinch of salt and vanilla. Heat milk until steaming. Add slowly to paste. Serve with a marshmallow for extra fun.
*So Delicious® Coconut Milk Beverage
20 ± 5 mg PHE per 240 gm (8 oz)
Galactose content not available
*Enjoy Life Chocolate Chips
190 mg PHE per 100 gm
<100 mg Gal per 100 gm
Version 4
We do vance's chocolate flavored milk substitute. We buy it at a local health food store. My daughter adds a few marshmallows and we still count it as free.
Version 5
I sometimes make low pro chocolate milk using Dairy Free-not sure of the spelling. It is on the Pku Perspectives site but I bought it at clinic. I believe it can be used to make hot chocolate. The Pku Perspectives site gives the phe content.
Tuesday, November 30, 2010
Sunday, October 10, 2010
Monkey Bread
Monkey Bread
2 T sugar
1 ½ t cinnamon
3 ½ C Mixquick
1/3 C coffee rich
1/3 C water
2 T sugar
2 T margarine
1 t vanilla
1 t egg replacer, mixed w/ 2 T water (enough egg replacer and water to equal 1 egg)
Heat oven to 375. Spray a 9x5x3 loaf pan. Mix 2 T sugar and the cinnamon. Stir remaining ingredients until soft dough forms. Pinch off 1 ½ inch pieces of dough; roll into cinnamon sugar mixture and place in pan. Bake 20 – 25 minutes or until golden. Let stand in pan about 10 minutes and remove to wire rack. Drizzle with glaze and cut into slices. Serve warm or rewarmed in microwave.
Powered Sugar Glaze
½ C powdered sugar
2 -3 t water
Yield: 12 slices
Phe per recipe: app. 19mg
Phe per slice: app 2mg
2 T sugar
1 ½ t cinnamon
3 ½ C Mixquick
1/3 C coffee rich
1/3 C water
2 T sugar
2 T margarine
1 t vanilla
1 t egg replacer, mixed w/ 2 T water (enough egg replacer and water to equal 1 egg)
Heat oven to 375. Spray a 9x5x3 loaf pan. Mix 2 T sugar and the cinnamon. Stir remaining ingredients until soft dough forms. Pinch off 1 ½ inch pieces of dough; roll into cinnamon sugar mixture and place in pan. Bake 20 – 25 minutes or until golden. Let stand in pan about 10 minutes and remove to wire rack. Drizzle with glaze and cut into slices. Serve warm or rewarmed in microwave.
Powered Sugar Glaze
½ C powdered sugar
2 -3 t water
Yield: 12 slices
Phe per recipe: app. 19mg
Phe per slice: app 2mg
BBQ Cabbage
Ingredients
1 onion, sliced
2 Granny Smith apples, peeled, cored and sliced
Salt and freshly ground black pepper 1 small head cabbage, cored and shredded (about 2 1/2 pounds) 1 1/2 cups veggie broth 1/3 cup apple cider vinegar 1/4 cup bbq sauce 1 tablespoons butter
Directions
Cook the red onions, apples, in a tablespoon of butter,salt and pepper, to taste. Saute until the mixture softens, about 5 minutes. Add the cabbage and stir until it begins to soften and wilt down; season again with salt and pepper, to taste. Add the veggie broth and the apple cider vinegar and reduce over medium-low heat. Cover and stir occasionally until the cabbage is tender.
Once cabbage is cooked, remove the lid and add the BBQ sauce. Turn heat to medium and let the liquid reduce until it's nice and syrupy. Serve hot.
1 onion, sliced
2 Granny Smith apples, peeled, cored and sliced
Salt and freshly ground black pepper 1 small head cabbage, cored and shredded (about 2 1/2 pounds) 1 1/2 cups veggie broth 1/3 cup apple cider vinegar 1/4 cup bbq sauce 1 tablespoons butter
Directions
Cook the red onions, apples, in a tablespoon of butter,salt and pepper, to taste. Saute until the mixture softens, about 5 minutes. Add the cabbage and stir until it begins to soften and wilt down; season again with salt and pepper, to taste. Add the veggie broth and the apple cider vinegar and reduce over medium-low heat. Cover and stir occasionally until the cabbage is tender.
Once cabbage is cooked, remove the lid and add the BBQ sauce. Turn heat to medium and let the liquid reduce until it's nice and syrupy. Serve hot.
Janice's Lo Pro Pumpkin & Apple Pie
I made an apple one & pumpkin, all low pro, and these were our main deserts. Topped with some yummy whip cream (can stuff). I always 1/2 precook my apples too, helps cut down on the juices ( & thicken with the juices in a pan with a tiny bit of corn starch).
Delicious pumpkin pie.
375 gr pumpkin puree, canned (8.6 ex)
3/4 cup sugar
1/2 teaspoon salt
1/2 teaspoon ground ginger
1&1/2 teaspoon ground cinnamon
sprinkle of cloves & nutmeg ( all spices = .5 ex)
1&1/2 teaspoon corn starch
2 low pro eggs, (egg replacer)
15 grams egg yolk (8. ex)
1 cup richs (2.8)
2 tablespoons water
1 teaspoon vanilla extract
1 baked lp pastry shell (9-inch) 4. exchs
total pie 23.9 exch divide by 8 piece's = 3.exchs each
( could be lowered by reducing the egg yolk and adding lp egg replacer I guess).
Preparation: Combine pumpkin, sugar, salt, spices, and flour in a medium mixing bowl. Add eggs; mix well. Add milk, water, and vanilla; mix well. Pour into baked pastry shell. Bake at 350 for 45-60 minutes; or until center is set.
I have lately precooked my low pro pie shells/crusts before filling, I find that way they hold up better, and do not get soggy or uncooked. Harder to get a top crust on if making a two crust pie, but it all still tastes great.
#1
Pie Crust. for 1 double or two pie shells
2 cups (270 grams juvella) Or welplan a bit more (1.4 ex)
sprinkle of baking soda ( for browning effect)
6 tablespoons cold butter (2.4 ex) (can also use golden criso & it has no phe) or even half & half.
1/4 heavy whipping cream (yes, high pro - (4.1 ex)
3 tbsp water (or a little less)
Cut butter into lp flour with fork. (Butter should be the size of very small peas)
Add cream and water. Mix until a ball forms. Roll out between two layers of saran wrap. Peel off top layer when desired size is reached, and flip over. Use saran wrap to help form into glass pie plate.
Can also use Rich's in place of the heavy cream to cut down on the phe.
#2
PIE CRUST RECIPE DOUBLED for 2 double crust pies, or 4 shells
540 gram juvella/Semper or (welplan) (2.7)
1/4 cup butter & 1/2 cup golden crisco shortening ( cuts phe) ( 1.2ex)
1/4 cup whipping cream (4.1)
1/4 cup richs (.7)
1/4 cup + 2 tbsp water
Makes (2 double pie crusts) total = 8.7
or 4.4 exchs each double pie
or 2.2 exchs per shell for 4 shells
Delicious pumpkin pie.
375 gr pumpkin puree, canned (8.6 ex)
3/4 cup sugar
1/2 teaspoon salt
1/2 teaspoon ground ginger
1&1/2 teaspoon ground cinnamon
sprinkle of cloves & nutmeg ( all spices = .5 ex)
1&1/2 teaspoon corn starch
2 low pro eggs, (egg replacer)
15 grams egg yolk (8. ex)
1 cup richs (2.8)
2 tablespoons water
1 teaspoon vanilla extract
1 baked lp pastry shell (9-inch) 4. exchs
total pie 23.9 exch divide by 8 piece's = 3.exchs each
( could be lowered by reducing the egg yolk and adding lp egg replacer I guess).
Preparation: Combine pumpkin, sugar, salt, spices, and flour in a medium mixing bowl. Add eggs; mix well. Add milk, water, and vanilla; mix well. Pour into baked pastry shell. Bake at 350 for 45-60 minutes; or until center is set.
I have lately precooked my low pro pie shells/crusts before filling, I find that way they hold up better, and do not get soggy or uncooked. Harder to get a top crust on if making a two crust pie, but it all still tastes great.
#1
Pie Crust. for 1 double or two pie shells
2 cups (270 grams juvella) Or welplan a bit more (1.4 ex)
sprinkle of baking soda ( for browning effect)
6 tablespoons cold butter (2.4 ex) (can also use golden criso & it has no phe) or even half & half.
1/4 heavy whipping cream (yes, high pro - (4.1 ex)
3 tbsp water (or a little less)
Cut butter into lp flour with fork. (Butter should be the size of very small peas)
Add cream and water. Mix until a ball forms. Roll out between two layers of saran wrap. Peel off top layer when desired size is reached, and flip over. Use saran wrap to help form into glass pie plate.
Can also use Rich's in place of the heavy cream to cut down on the phe.
#2
PIE CRUST RECIPE DOUBLED for 2 double crust pies, or 4 shells
540 gram juvella/Semper or (welplan) (2.7)
1/4 cup butter & 1/2 cup golden crisco shortening ( cuts phe) ( 1.2ex)
1/4 cup whipping cream (4.1)
1/4 cup richs (.7)
1/4 cup + 2 tbsp water
Makes (2 double pie crusts) total = 8.7
or 4.4 exchs each double pie
or 2.2 exchs per shell for 4 shells
Bea's Upside Down Caramel Apple Muffin
upside down caramel apple muffin which I interpreted from a recipe I saw in today's NYT.
3 apples (about 1 1/2 pounds) peeled, cored and sliced about 1/4" thick
1/2 cup dark brown sugar
4 TB unsalted butter
pinch of kosher salt
Applesauce muffin recipe from V Schuett's cookbook but omit the cinnamon.
In a large skillet over medium high, stir together apples, brown sugar, butter and salt (I added 1 tsp cinnamon)
Cook until apples are tender.
Generously grease a muffin tin (I made 9 muffins). For this I used shortening and I was GENEROUS.
Pre-heat oven to 375
When apples are tender, distribute the apples and any juices into the bottoms of the muffin tins.
Put the prepared applesauce muffin mix on top of the apples and bake for about 18-20 minutes until they are done.
Let cool for a few minutes and then invert the muffins onto a plate.
They came out like perfect little tarts. I served them warm and they would have been really good with some coolwhip on top.
3 apples (about 1 1/2 pounds) peeled, cored and sliced about 1/4" thick
1/2 cup dark brown sugar
4 TB unsalted butter
pinch of kosher salt
Applesauce muffin recipe from V Schuett's cookbook but omit the cinnamon.
In a large skillet over medium high, stir together apples, brown sugar, butter and salt (I added 1 tsp cinnamon)
Cook until apples are tender.
Generously grease a muffin tin (I made 9 muffins). For this I used shortening and I was GENEROUS.
Pre-heat oven to 375
When apples are tender, distribute the apples and any juices into the bottoms of the muffin tins.
Put the prepared applesauce muffin mix on top of the apples and bake for about 18-20 minutes until they are done.
Let cool for a few minutes and then invert the muffins onto a plate.
They came out like perfect little tarts. I served them warm and they would have been really good with some coolwhip on top.
Monday, April 19, 2010
Monday, April 12, 2010
FREE COUPON FOR PEAS OF MIND VEGGIE WEDGIES
I always love when I find a store-bought product that my PKU'er can eat. I discovered Peas of Mind at my local Whole Foods, and after finding that their baked veggie fries are not only healthy and kid-friendly, but relatively low in protein, I was beyond thrilled that they offered to give away a certificate to try their product to one of the readers of my PKU recipe blog! Read below to find out how you can enter to win!
They have not yet measured the phenylalanine content, but the exact protein for approximately 14 of their Veggie Wedgies fries is:
Apple: 1.56 g
Broccoli: 2.11 g
Carrot: 1.48g
Cauliflower: 1.92 g
Leave a comment telling me your favorite store bought lo-pro food for your chance to win!
Winner will be randomly selected and announced on Friday, April 16.
*Baked Veggie Wedgies*
Peas of Mind is available at most Whole Foods and some Super Targets. Click here to find where it's sold in your area.They have not yet measured the phenylalanine content, but the exact protein for approximately 14 of their Veggie Wedgies fries is:
Apple: 1.56 g
Broccoli: 2.11 g
Carrot: 1.48g
Cauliflower: 1.92 g
Leave a comment telling me your favorite store bought lo-pro food for your chance to win!
Winner will be randomly selected and announced on Friday, April 16.
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