TC- VERSA MIX AND RELATED RECIPES

 

TC- VERSA MIX RECIPES 

 

PANCAKES

 

Ingredients:

 

TC- Versa Mix

1 C (110 g)

Apple sauce (unsweetened)

1/3 C (100 g)

Brown sugar

1 T (13.75 g)

Vanilla

½ tsp (2.5 g)

Vegetable oil

1 tsp (5 g)

Water (or club soda)

To mix

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams 

 

Directions:

 

  1. Mix all the ingredients except the water.
  2. Mix well until all ingredients are combined thoroughly.
  3. Add enough water ( 2 Tbs or more) to make a thick pancake batter.  Mix well until you have a smooth batter. 
  4. Let rest for 5 minutes.  Spray some “non-stick” oil such as Pamâ on a frying pan and pour batter on . (the recipe will make 4-inch pancakes)
  5.  Let cook on one side for a minute or so until it browns slightly.
  6.  Turn to other side and cook until it browns. 

 

Makes 4-6 pancakes. Use the same mixture in a waffle iron to make waffles. 

 

NUTRIENT INFORMATION:

 

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

585.7

.5

20.8

11.7

5.7

38.1

19.5

25.9

Per Pancake(4)

146.2

.1

5.2

2.9

1.4

9.5

4.9

6.5

Per Pancake(6)

97.6

.08

3.5

2.0

1.0

6.4

3.3

4.3

 

 VARIATION:BLUEBERRY PANCAKES: You can add ½ cup fresh or frozen blueberries to the batter and proceed as above.

NUTRIENT INFORMATION: (with frozen blueberries)

 

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

625.2

.8

32.5

15.6

11.2

57.4

29.6

39.9

Per Pancake(4)

156.3

0.2

8.1

3.9

2.8

14.4

7.4

10.0

Per Pancake(6)

104.2

.1

5.4

2.6

1.9

9.6

4.9

6.7

 

 NUTRIENT INFORMATION: (with fresh blueberries)

 

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

627.8

1.1

40.1

18.4

14.6

70.6

36.6

48.9

Per Pancake(4)

157

.3

10.0

4.6

3.7

17.7

9.2

12.2

Per Pancake(6)

104.6

0.2

6.7

3.1

2.4

11.8

6.1

8.2

 

 

 

MAPLE APPLESAUCE PANCAKES

Ingredients:

 

TC- Versa Mix

2 ½ C (275 g)

Brown Sugar

1T (13.75 g)

Cornmeal

1 T (9.81 g)

Ground cinnamon

½ tsp (1.3 g)

Apple sauce

¼ C (61 g)

Maple syrup

2 T (40 g)

Apple cider vinegar

½ tsp (2.5 g)

Vanilla

½ tsp (2.1 g)

Water or club soda

1-1 ½ C to make the batter

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

 

  1.  Mix the dry ingredients together in a bowl.
  2. Mix applesauce, maple syrup, vinegar, vanilla and 1 cup of water or club soda together and add to the dry ingredients beating well to make a smooth batter. If it doesn’t have batter consistency add ½ cup more water or club soda to make it into a pancake batter.
  3. Make the pancakes on a buttered or oil sprayed fry pan. Makes 8 pancakes.

NUTRIENT INFORMATION FOR THE WHOLE RECIPE:  (8-10 pancakes)

 

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

1328

1.7

80.5

43.7

27.5

178.2

63.1

85.7

Per Pancake(4)

332

.4

20.1

11

6.9

45

15.75

21.43

Per Pancake(6)

221.3

.3

13.4

7.3

4.6

29.7

10.5

14.3

 

 BREAKFAST BLUEBERRY CAKES

 

Ingredients:

 

TC- Versa Mix

1 ½ C(165 g)

Brown sugar

1/3 C (67 g)

Instant Oats

1 T (14.6 g)

Vanilla

½ tsp (2.1 g)

Apple sauce

1/3 C (75 g)

Vegetable oil

1 tsp (5 g)

Water or club soda

¾ C

Blueberries, fresh or frozen

1 C (155 g)

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

 

  1. Preheat oven to 400 degrees F.
  2. In medium mixing bowl combine TC-Versa mix, oats, and sugar. 
  3. In another bowl, combine vanilla, applesauce oil and Water/ or club soda.
  4. Pour this wet mixture into the dry mixture all at once. Stir and mix well to a smooth batter.
  5. Fold in the blueberries, spoon batter into a non-stick 8 x 8 baking pan.
  6. Bake 20 – 25 minutes, cool on rack 5 - 10 minutes, serve warm. ***Even though this is called breakfast cake, it is very yummy at any time of the day. Moist and chewy!!!

 

Nutrition information is given for the whole cake and the information for each piece depends on how many pieces you cut the cake into.

NUTRIENT INFORMATION FOR THE WHOLE CAKE (with fresh blueberries):     

 

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

1135.5

3.7

162.4

84.1

56.3

254.9

131.1

181.7

 

 

 

NUTRIENT INFORMATION FOR THE WHOLE CAKE (with frozen blueberries):   

 

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

1130.1

3.2

147.1

78.5

49.4

228.5

117.2

163.7

 

 

CORN MUFFINS/BREAD

 

Ingredients:

 

TC- Versa Mix

1 ¼ C (140 g) sifted

Corn meal

1 T (8 g)

Brown Sugar

2 T (30 g)

Butter (melted)

2 T (28.4 g)

Vegetable oil

1 T (13.6 g)

Cream-Style Corn

¼ C (40 g)

Water

2 – 3 T (To mix)

 

⃰ T = Tablespoon, tsp = teaspoon, C = Cups, g =grams

Directions:

 

  1. Heat oven to 375 °F. Spray “non-stick” oil such as Pamâ or grease mini-muffin pans.
  2. Sift the Versa mix to remove any lumps. 
  3. Mix all the ingredients except the water combining thoroughly. Add enough water (2 Tbs or more) and beat well with a spoon until you have a smooth batter. 
  4. Pour batter 2/3 full in each greased muffin cup. 
  5. Bake for 10-12 minutes. (If needed it can be baked for a minute or two longer).  Makes 12 mini muffins.

 

 NUTRIENT INFORMATION FOR MUFFINS:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

1056.3

2.0

93.5

64.1

32.7

193.7

66

91.4

Per muffin

88.0

.2

7.8

5.3

2.7

16.1

5.5

7.6

 

 

CORN BREAD: the above batter can be spread in a greased 8-inch square baking pan and baked for 15-20 minutes or until when a cake tester inserted comes out clean.  Cut into squares and serve.  Nutrition information for each square of the cornbread changes with the number of squares cut.

NUTRIENT INFORMATION FOR THE WHOLE BREAD:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

1056.3

2.0

83

64.1

32.7

193.7

66

91.4

PIZZELLE- Ice-cream cones

 

Ingredients:

 

TC-Versa Mix

2 ½ C (260 g)

brown sugar

½ C (100 g) tightly packed

butter

2 Tbs melted and cooled (do not use oil) (28.4 g)

grated rind from lemon

1 tsp

vanilla or anise or lemon extract

1 tsp (4.2g)

vanilla (or lemon) flavored instant pie and pudding mix

1 packet (96 g)

Enough water to make drop batter consistency

 

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

1.      Beat melted butter and flavoring. 
2.      Then gradually add sugar, beating until mixture has a smooth consistency.
3.             Sift TC-versa mix and the instant pie and pudding mix; add to butter  mixture. Continue mixing until smooth batter results adding water 1 tablespoon at a time. Resulting dough should have consistency that is sticky enough to spoon-drop onto pizzelle plates.  
4.            Heat the pizzelle iron (until the light goes off if using electric)*. The best way to decide how much batter you should use for each cookie is by trial and error.
5.             Drop 1 tablespoon or more of the batter on the iron.  Bake pizzelle for 90 seconds or until golden brown, checking every 30 seconds to monitor progress.
6.          Remove carefully with a fork and cool flat, or roll into cones while warm. They will crisp up as they cool. 
These make great Cannoli shells too. When you remove the pizzelles from the iron fold (around cannolli tubes for perfect shape) and pinch the edges. Cool and fill with whipped non-dairy cream. 

 

 Makes approx 30 pizzelle.

 

*Tip: Spray non-stick oil on the iron before baking (even for non-stick surface) to let the pizzelles come out without much effort. 

 

NUTRITION INFORMATION FOR THE BATTER:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

1985.5

1.1

49.1

32.2

9.4

68.7

33.4

44.0

Per pizzelle (30)

66.2

.04

1.6

1.1

.3

2.3

1.1

1.5

 

 

HERB CREPES

 

Ingredients:

TC- Versa Mix (sifted)

½ C (55 g)

Herbs such as Cilantro, mint, parsley

1 T (1.5 g)

Tomato sauce

1 T (15.31 g)

Vegetable oil

1 T  (13.6 g)

Water

1/3 C or more to make batter

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

 

1.      Place all the ingredients with 1/3 cup of water in a blender or food processor. Process for 20-30 seconds.  Scrape down the sides and blend for few more minutes.  Add more water (2 Tbs at a time) mix well until you have a smooth batter. 

 

2.      Spray some “non-stick” oil such as Pamâ on a frying pan.

 

3.      Pour ¼ cup of batter and using the back of a spoon spread the batter into a thin round crepe.

 

4.      Let cook on one side for a minute or so until it browns slightly. 

 

5.      Turn to other side and cook until it browns. Use your favorite filling (vegetable filling recipe options below). You can serve the filled crepe with the sauce on the side (optional, recipe below).

Makes 3-4 crepes 

 

NUTRIENT INFORMATION FOR THE CREPES ONLY:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

348.3

.8

48.9

24.8

12.0

55.9

34.1

43.4

Per crepe (3)

116.1

.3

16.3

8.3

4.0

18.6

11.4

14.5

 

 CURRIED VEGETABLE FILLING

 

Ingredients:

Potatoes (cooked without skin)

2 medium, chopped (225 g)

Red Onion

2/3 C, chopped (100 g)

Green pepper (chopped)

½ C(75 g)

Green beans (sliced, frozen & boiled)

½ C (70 g)

Cabbage (Shredded)

1 ½ C (100 g)

Salt

½ - 1tsp or to taste (3g-6g)

Curry powder

½ tsp or to taste (1g)

Oil (Canola or other vegetable oil)

1 tsp to fry onion (5g)

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions To Prepare the FILLING:

 

1. Heat 1 tsp oil in a pan and fry the onions until glassy.

 

2. Add all the prepared vegetables and the seasonings and sauté until the flavors are mixed well.

 

3. Turn off the heat and let cool completely. 

 

NUTRITIONAL INFORMATION FOR THE FILLING:

 

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

340.6

8

343.1

212.5

96.2

400.5

265.6

367.8

Per Tbs (24)

14.2

.3

 

14.3

8.9

4.0

16.7

11.1

15.3

TZATZIKI

 

This is a great side dish that can be eaten with tortillas or crepes in a combo dish like Combo burritos to add variety and spice. This is similar to Indian yogurt cooler dish called Raita but this has sour cream to substitute yogurt and hence is lower in protein.

 

Ingredients:

Cucumber

1 C, finely grated (52 g)

Mint

1 T, finely chopped (5.7g)

Garlic

1 clove, finely minced (3 g)

Salt

1/4 tsp or less (to your preference)(1.5g)

Lemon or lime juice

1 tsp (5.1 g)

Mocha Mix or other non-dairy creamer

1/4 C (60g)

Sour cream

2 T (24 g)

Olive oil

1 T (4.5 g)

Ground black pepper or red pepper flakes

1 tsp or less (optional)(2.3g)

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

 

1.      Mix together grated cucumber, chopped mint, and garlic in a bowl.

 

2.      Beat the lemon or lime juice, mocha mix, olive oil and the sour cream together until well blended.

 

3.      Season with salt and pepper and add it to the cucumber mixture.

 

4.      Mix everything thoroughly, and leave it in the fridge for 30 minutes to an hour. Use it as a sauce for stuffed tortillas or crepes.

Serves 20 T  portions.

NUTRITION INFORMATION FOR THE WHOLE VEGETABLE FILLING:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

306.9

4.5

210.2

170.6

86.8

359.0

214.0

253.1

 

PREPARATION : 10 MINUTES

CABBAGE-APPLE FILLING WITH LEMON SAUCE

 

Ingredients:

vegetable oil

2 T(27.2g)

Cabbage

1/8  head, (100 g- 1 ½  cups)

carrot

½ medium,  grated (35 g)

Onion

½ C (80 g) onion, chopped

Apple

1 medium, peeled and grated (125 g)

dried herb such as dill or parsley

1 tsp (0.5g)

water

½C

Salt and pepper

(2.3 g)

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

 

1.      Sauté onion in oil until transparent. 

 

2.      Add cabbage, apple, carrots, and herbs.  Fry until some of the cabbage becomes golden brown.

 

3.      Add water and season to taste with salt and pepper.

 

4.      Bring to boil, cover and cook on low for 5-8 minutes while making the sauce.

 

5.       Remove cover and let the water evaporate.

 

6.      Fill crepes with 2 Tbs of the filling, fold and top with the sauce.

NUTRITION INFORMATION FOR THE WHOLE VEGETABLE FILLING:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

384

3.2

99.7

63.4

27.0

150.2

91.8

120.6

LEMON SAUCE

 

Ingredients:

butter

3 T (42.6 g)

corn starch

1 tsp (2.67 g)

¼  cup non-dairy creamer + ¼ cup water

(60 g)

sugar

2 tsp (8.4 g)

3 T lemon juice + zest from ½ lemon

(46 g)

Salt and pepper

to taste

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g =grams

Directions:

 

1.      Melt butter in a small saucepan, add the corn starch and cook until butter and the starch is well mixed.

 

2.      Add the non-dairy creamer, water and sugar.

 

3.      Cook on low heat until mixture thickens.

 

4.      Remove from heat and add the lemon juice and the zest.

 

5.      Season.

 

NUTRITION INFORMATION FOR THE LEMON SAUCE:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

496

2.0

92.2

89.8

40.2

142.3

83.8

103.5

DESSERT CREPES

SWEET  CREPES

Ingredients:

 

TC- Versa Mix (sifted)

½ C (55 g)

Vanilla + Orange flavoring

1 tsp (4.2g) + ¼ tsp

Apple sauce

¼ C (61 g)

Brown sugar

2 T (27.5 g)

Melted butter or Vegetable oil

1 T (13.6 g)

Water

¼  C or more to make batter

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

 

  1. Place all the ingredients with 3/4 cup of water in a blender or food processor. Process for 20-30 seconds.  Scrape down the sides and blend for few more minutes.  Add more water (2 Tbs at a time) mix well until you have a smooth batter.
  2.  Spray some “non-stick” oil such as Pamâ on a frying pan.
  3. Pour ¼ cup of batter and using the back of a spoon spread the batter into a thin round crepe.
  4. Let cook on one side for a minute or so until it browns slightly.  Turn to other side and cook until it browns.
  5. Use your favorite filling. Canned apple-pie filling works great and is low in protein. Makes 3-4 crepes.

 

 NUTRIENT INFORMATION FOR THE CREPES ONLY:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

482.4

.3

11

6.2

3.1

20 .1

10.4

13.8

Per crepe (3)

160.8

.1

3.7

2.1

1.0

6.7

3.5

4.6

 

 

APPLE-PIE FILLING 

 

Canned apple-pie filling works great as a sweet filling.

 

NUTRIENT INFORMATION FOR THE CANNED APPLE-PIE FILLING FOR 100 GRAMS:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

100

.10

2

2

2

5

3

4

BANANA-CREAM PIE FILLING

 

Ingredients:

Banana cream flavored instant pie and pudding mix

½ Packet (49.5g)

Non Dairy Creamer

¼ C (60g)

Water

¼  C or more to make batter

Very Ripe Banana

¼ C sliced banana (37.5 g)

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g =grams

Directions:

 

  1. Banana cream flavored instant pie and pudding mix can be used to make pudding with preferred non-dairy creamer. Mix in ½ packet of the pudding mix with ¼ cup of non-dairy creamer of your choice, + enough water ( ½  – ¾ cup) to make pudding consistency.
  2. Whisk with a fork or an electric mixer for 2 minutes. 
  3. Add ¼ sliced very ripe banana into the pudding. Use it to fill the crepes.

NUTRIENT INFORMATION FOR THE WHOLE RECIPE:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

347

1.6

78.4

63.4

39.4

111.0

84.4

101.6


SORBET

 

BASIC SUGAR SYRUP

Ingredients:

Granulated sugar

1 ¼ pounds (570 g – 2 ¾ C +2 T)

Water

2 ½ C (600 g)

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g =grams

Directions:

 

  1. In a saucepan, mix sugar and water and heat while whisking until the sugar dissolves completely. 
  2. Heat to boiling for 2 minutes and cool.  Refrigerate until use. 

 

NUTRIENT INFORMATIONFOR BASIC SUGAR SYRUP:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

2205.9

0

0

0

0

0

0

0

 

 LEMON SORBET

 

Ingredients:

Lemon juice

¼ C (61 g)

Basic sugar syrup (chilled)

1/3 C (67 g)

Water

1/3 C

Lemon extract (optional)

2-3 drops

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

 

  1. In a bowl mix together all the above ingredients and place in the refrigerator for 1 hour or in the freezer for 15-25 minutes until the mixture is thoroughly chilled. 
  2. Pour the chilled mixture in an ice-cream machine and freeze according to the manufacturer’s instructions. 
  3. Using an ice-cream machine makes the sorbet creamy and light. OR Pour the lemon juice and other ingredients in a metal container and place it in the freezer for 1-2 hours until partially set.
  4. Take it out and using a fork whisk the partially frozen sorbet. This makes the sorbet less gritty. 
  5. Refreeze it until completely set (usually overnight works the best). Serves 4-6

 

 NUTRIENT INFORMATION FOR THE WHOLE RECIPE:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

140.1

.2

5.5

1.2

1.2

8.5

1.2

5.5

 

 STRAWBERRY SORBET

Ingredients:

Fresh strawberries

½ pound (225 g)

Lemon juice

1 tsp (5.1 g)

Basic sugar syrup (chilled)

¾ C (150 g)

Vanilla

1/8 tsp (0.525 g)

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

 

  1. Wash and blend the strawberries to a smooth puree.  If preferred, strain through a sieve to remove the seeds. 
  2. Mix with the other ingredients and chill as the previous recipe and proceed as above to make the sorbet. Serves 6-8.

 

 NUTRIENT INFORMATION FOR THE WHOLE RECIPE:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

461.6

0.2

34.2

38.4

2.4

59.2

27.1

34.2

 

 FRENCH TOAST

 

Ingredients:

Ripe Banana
1/8 (15 g)
TC-Versa Mix
2 T (14 g)
Cinnamon
¾ tsp (2 g)
Vanilla
½ tsp (2.1 g)
Low-Protein Bread
3-4 slices

 

⃰ T = Tablespoon, tsp – teaspoon, C = Cups, g = grams

Directions:

1.      Blend all the ingredients except the bread.  
2.      Coat bread with mixture. 
3.      Cook on a griddle or a fry pan until golden brown.

NUTRIENT INFORMATION FOR THE BATTER RECIPE:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Recipe

80.3

0.3

12.3

5.2

3.4

9.8

9.6

13.8

 

 NUTRIENT INFORMATION FOR LOW PROTEIN BREAD:

 

KCAL

PRO g

PHE mg

TYR mg

MET mg

LEU mg

ILE mg

VAL mg

Per Loaf

1504.6

3.9

179.2

 

141.7

56.7

298.2

176.4

226.1

14 slices (28g/slice)

107.4

0.3

12.8

10.1

4.1

21.3

12.6

16.2

 

 

 

 

 

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