Favorite Recipes of Maverick Swaniel Harrienger











20 ounce can no salt added chickpeas/garbanzo beans, drained

.5 cup nonfat or low-fat cottage cheese

.33 cup fresh lemon juice

3 tablespoons fat-free milk

2 minced medium garlic cloves

1 tablespoon sesame seeds, dry-roasted

1 tablespoon olive oil

.125 teaspoon salt

Dash of red pepper sauce

1 tablespoon finely snipped fresh parsley

In a food processor or blender, puree all ingredients except parsley.

Pour dip into small bowl sprinkle with parsley.

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2 teaspoons low-sodium beef bouillon granules

.25 cup hot water

15.25 ounce can no salt added kidney beans, drained

.5 cup no salt added tomato sauce

.5 cup chopped yellow onion

.25 cup chopped green bell pepper

2 minced medium garlic cloves

2 tablespoons plus 1.5 teaspoons fresh lime juice

.25 teaspoon cayenne

1 tablespoon extra virgin olive oil

Put bouillon granules in a cup or small bowl.  Pour water over granules, stirring to dissolve.  Pour into a food processor or blender.  Add remaining ingredients (except oil); puree.

To serve at room temperature:  Stir in olive oil.

To serve warm:  Put dip in a small saucepan and heat over medium heat for 5-6 m, stirring frequently.  Remove from heat and stir in olive oil.



1.5 cups raisin bran cereal

.75 cup milk

.5 whole wheat flour

.5 cup all purpose flour

2 teaspoons baking powder

.5 teaspoon ground cinnamon

.25 teaspoon salt

.25 cups cup vegetable oil (safflower)

1 lightly beaten large egg

.25 cup packed dark brown sugar

  1. Preheat oven to 400 degrees F.  Line 6 cups of a standard muffin tin with paper lines. In a bowl, combine cereal with milk; let stand until softened (5 m).  In another bowl, whisk together both flours, baking powder, cinnamon, and salt.  Stir oil, egg, and brown sugar into cereal mix, then fold in flour mix.
  2. Divide batter evenly among lined cups.  Bake, rotating tin halfway though, until golden brown and cake tester inserted into centers comes out (20-25 m).
  3. Cool in tin 5 m, then turn out muffins onto wire rack to cool completely.  Serve warm or at room temperature.


2 ripe peaches

1 cup fresh or frozen strawberries, rinsed and hulled (do not thaw)

1 cup milk

3 tablespoons nonfat dry milk powder

2 tablespoons sugar

1 cup ice cubes

Peel, pit, and slice peaches.  In a blender, combine peaches with strawberries, milk, milk powder, and sugar.  Add ice; puree on high until smooth.  Serve immediately.  Serves 2.



1 ripe banana, cut into thirds

1 cup fresh or frozen blueberries (do not thaw)

1 cup yogurt

Combine banana, blueberries, and yogurt in a blender; puree on high until smooth.  Serve immediately.



.5 cup old-fashioned rolled oats

1 cup plain yogurt

2 ripe bananas, cut into thirds, + some slices for topping

1 cup milk

4 teaspoons honey

.5 teaspoon ground cinnamon

Combine oats, yogurt, banana thirds, milk, honey, + cinnamon in a blender; puree on high until smooth.  Serve immediately with slices of banana.  Serves 2.



.33 cup/3 ounces silken tofu

1 cup fresh/frozen mixed berries (do not thaw)

.5 cup unsweetened pomegranate juice

2 teaspoons honey

.25 cup ice cubes

Combine tofu, berries, pomegranate juice, and honey in a blender.  Add ice; puree on high until smooth.  Serve immediately.  Serves 2



Nonstick cooking spray

3 cups old-fashioned rolled oats (not instant or quick-cooking)

.75 cup toasted wheat germ

.75 cup coarsely chopped walnuts

.5 cup thawed frozen apple juice concentrate

.25 cup packed light brown sugar

2 tablespoons vegetable oil (safflower)

.5 cup dried fruit

  1. Preheat the oven to 350 degrees F.  Lightly coat a 9″ x 13″ baking pan with cooking spray.  Add oats, wheat germ, and walnuts, stirring to combine.  Spread in an even layer and toast until mix is lightly browned (25 m), stirring halfway through.  Remove from oven.
  2. Raise oven temperature to 350 degrees F.  Stir together apple juice, brown sugar, and oil.  Pour over oat mix; stir to combine, and spread evenly in pan.  Bake until oats are crisp (30 m), stirring halfway thorugh.
  3. Let cool in pan (25 m); toss with dried fruit.


et cetera