Updates

Recipe Change:

CD-ROM Corrections

We’ve discovered that there are still a few errors on the StepFast Resource Guide in the recipes. Two recipes are not listed in the Recipe Box that are featured in Program 6 of the StepFast Lifestyle Series. They are Tofu Mayonnaise and Onion Dill Dip.

In Program 8, you will find the Best Oat Burgers and the Millet Loaf. The recipe file of Program 8 presents those recipes correctly, but when they were placed in the "Recipe Box" under "Entrees" they lost something . . . their main ingredients! The Best Oat Burgers should look like this, complete with 4 1/2 cups of oats and only 1 cup of pecan meal.

BEST OAT BURGERS Yields 20 burgers.

4½ c. water
¼ c. LaChoy Lite Soy Sauce or Bragg’s Liquid Aminos
3 T. olive oil
4½ c. old-fashioned oats
1 c. pecan meal
½ t. garlic powder
1 t. salt
1 t. basil
2 t. onion powder

Bring water, soy sauce and olive oil to boil in a large saucepan.

1. Add oats and simmer for 10 minutes. Remove from heat.
2. Add remaining ingredients and mix well.
3. Allow to cool just slightly and form into patties on oil-sprayed cookie sheet, using a round ¼ cup measure or ice cream scoop to make uniform patties. With wet fingers, round edges.
4. 4. Bake at 350° for 30-35 minutes, until nicely browned.

Variation: For breakfast sausage, add 1½ t. sage.

Nutritional analysis per burger: 132 calories, 6.3 g fat, 14.9 g carbohydrate, 5.2 g protein, 0 mg cholesterol, 3 g fiber, 14 mg calcium, 1.2 mg iron, 372 mg sodium.

The Millet Loaf needs 1 1/2 cups of cooked millet and should read like this:

MILLET LOAF

½ c. raw cashews
1 c. water
1 c. wheat germ or bread crumbs
1½ c. cooked millet
½ c. quick oats
1 medium onion, chopped
1 T. chicken-style seasoning
½ t. garlic powder
2 T. soy sauce
½ t. sage

1. Blend cashews and water until smooth.
2. Combine well with remaining ingredients in a mixing bowl.
3. Pack into loaf pan or casserole dish. Bake at 350o for 25-30 minutes.
4. May also form patties and brown in non-stick skillet.
5. Serve with gravy or makes an excellent sandwich filling with lettuce, tomato and Tofu Mayonnaise.

Nutritional analysis per 1/8 loaf: 188 calories, 6 g fat, 28.5 g carbohydrate, 6 g protein, 0 mg cholesterol, 2.5 g fiber, 44 mg calcium, 2 mg iron, 425 mg sodium.

In Program 4, the Fancy Crockpot Cereal also has a missing ingredient. It needs 3 cups of water, just like the other Crockpot Cereal. So, the recipe should look like this:

FANCY CROCKPOT CEREAL

¼ c. wheat berries
¼ c. barley
¼ c. oat groats or rolled oats
¼ c. quinoa or millet
½ c. applesauce
¼ c. shredded coconut
½ t. salt
1 t. coriander
¼ c. chopped dried pineapple, opt.
3 c. water

1. Cook on low overnight.
2. Toss in a few raisins in the morning.
3. Serve with fresh fruit, granola and soy or nut milk.

Nutritional analysis per ½ cup without variations: 193 calories, 5.2 g fat, 33 g carbohydrate, 5.6 g protein, 0 mg cholesterol, 4.6 g fiber, 27 mg calcium, 1.75 mg iron, 300 mg sodium.