Recipe Spotlight 2012 #2

The second and final recipe spotlight for 2012 is here!  With only 2 full days left of 2012 I am leaving you with several of MY favorite recipes this year.

Coconut Balls

Purple Podded Beans

Mary's Breakfast Sammies

No-Bake Freezer Pie (Finger Pie)

Deliciously Buttery Dinner Rolls

(My favorite)  From Mary's Real Food Cookbook

Stay tuned for more Meatless on Monday and Raw Food Fridays in 2013!

Recipe Spotlight 2012 #1

I've missed a few Meatless on Mondays and last week I missed Raw Food Friday!  The good news is that I'm still around but I'm taking it easy for the next week.  While I've slowed down on this blog I'll be back in January to my regular posting.

Today I'm sharing a few of my favorite posts.

DIY Foodie Gifts: Vanilla Extract

Simple Basil Lemonade

Homemade Salsa

Hot Wassail from Our Best Bites

A few months ago I won a giveaway at Let Them Eat Cake.  A week later this fantastic cookbook arrived at my doorstep.  It's been a hectic few moths so I'm finally sitting down to try a few of the recipes.


Savoring the Seasons With Our Best Bites has 4 sections for 
4 seasons.  The recipes look fantastic!  I chose wassail because the hubs tells me his mom used to make it.  Side note: I know I call him "the hubs" that but it'll be OFFICIAL this Friday!!!

Hot Wassail
Ingredients:
4 cups water
1 cup sugar
2 cinnamon sticks
3/4 teaspoon ground cloves
3 cups pineapple juice
3 cups orange juice
3 cups lemonade

Directions
Combine water, sugar, cinnamon and cloves.  Simmer, covered, for 30 minutes and let sit for 1 hour.  This step can be done 3 days ahead of time.

Add pineapple juice, orange juice and lemonade.  
Heat and serve.

After reading the recipe I realized that it's nothing like what the hubs described but I'll make it anyway.  This recipe is much healthier!

Silence

We are also raising money that will go to an organization in the memory of this tragedy. 

The organization is called The Newtown Family Youth and Family Services.

Here is the official description of the support service we are donating to:

“Newtown Youth and Family Services, Inc. is a licensed, non-profit, mental health clinic

and youth services bureau dedicated to helping children and families achieve their

highest potential. NYFS provides programs, services, activities, counseling, support

groups and education throughout the Greater Newtown area.

ANY DONATIONS MADE TO NEWTOWN YOUTH AND FAMILY SERVICES WILL BE DONATED DIRECTLY TO THOSE EFFECT4ED BY THE SANDY HOOK ELEMENTARY SCHOOL SHOOTING.”

Please visit THIS PAGE to make your donation.

Meatless on Monday #18

My recipe is short and sweet today.  But before we get to the recipe, enjoy a beautiful quote.

“I believe that imagination is stronger than knowledge. That myth is more potent than history. That dreams are more powerful than facts. That hope always triumphs over experience. That laughter is the only cure for grief. And I believe that love is stronger than death.”
― Robert Fulghum, All I Really Need to Know I Learned in Kindergarten

Green Thickies!!  Check it out!

Blackberry Basil Smoothie
from Green Thickies 

Ingredients

2 Cups Water (If you are drinking this straight away substitute one cup of water for ice)

1 Cup Basil, loosely packed (Or any other mild green if you really can’t face basil but it really is delicious with the basil)

¼ Cup Almonds (or any plain seeds if you don’t eat nuts, or leave out for less calories).

1 teaspoon Vanilla extract (Pure or ground vanilla has a better flavour)

½ Cup Raisins (or any other dried fruit which can also be pre-soaked for a smoother blend)

1 Cup link Oats Or one cup of Quinoa 

4 Cups Blackberries (I used one punnet of frozen blackberries)

1 Banana

Instructions

• Blend the ingredients in the order listed. Blend the greens and liquid first and then blend the rest of the ingredients. This creates more space in your blender. Add more water if required to thin it out. Substitute any of the ingredients for whatever you already have. If your smoothie is too warm, you can cool it down in the fridge or freeze some of your ingredients before blending. 

Head over to Green Thickies and check out the amazing recipes! 

Raw Food Friday #4 Green Smoothie!

I had this fantastically fancy recipe to share for Raw Food Friday this week but I'm just not up to it.  I'm really focusing on what I eat lately and simple just feels better.

I found so many awesome recipes over at Green Thickies  (also on my sidebar) so I thought I'd share one today.  One of my favorite posts so far is 8 Best Vegan Blogs.  I'm not vegan but these bloggers have some amazing recipes!

Coconut Pineapple Spinach Smoothie
adapted from Green Thickies

source

Ingredients

1 Cup cold Water

3 Cups Pineapple (1 medium pineapple chopped)

½ Cup shredded Coconut (You could use coconut milk, creamed coconut or coconut meat)

1 Cup Spinach, tightly packed or 2 cups loosely packed. (Or other mild greens)

Instructions

Blend the ingredients in the order listed. Add more water if required to thin it out. Substitute any of the ingredients for whatever you already have. If your smoothie is too warm, you can cool it down in the fridge.

What am I up to?

I'm veering from my "normal" recipe post today to share with you what I'm up to. 

I'M ON A MISSION!

Roasted Acorn Squash

 At Back to the Basics I shared 20 Superfoods for Weight Loss Part 1 and Part 2.  
A great place to start might also be 6 Ways to Stay Focused.

Basically, I'm working on dropping a few pounds and NOT gaining over the holidays.  If you've read this post you'd know that I've struggled with my weight off and on for my entire life.  Don't get me wrong...I'm at a healthy weight at the moment but I'm happier when I'm a bit lighter.  I also feel better when I'm eating healthier.

So...I'm on a Mission!  
No Chocolate or Alcohol until Christmas.
And I mean it!

Wake-up: 1 large glass of water with lemon or lime juice.
Breakfast: Oatmeal with a spoonful of honey and a cup of black coffee with honey.
Water!
Snack: Carrot Sticks and/or celery sticks. 1 cup of Slim Tea.
Water!
Lunch: Scrambled eggs (no cheese for now)
Water!
Snack: Protein Shake
**Let me be more specific**  
I use Standard Process SP Complete.  It is a natural, whole food product and is available non-dairy.  
No chemicals and non-gmo.

Dinner: Salad with homemade dressing and another protein shake.

Water is key.  I drink about 10- 8 ounce glasses a day.  Sometimes more when I workout.  After dinner I've been drinking a cup of Everyday Detox tea but I might switch that to the morning.   I love the slim tea and it's natural.

Above is my typical day of food.  The snacks vary and the salad is usually loaded with good stuff.  It's not very exciting but it's fuel to keep my body going and most importantly it's healthy.  There will be no starving!

Looking for Healthier recipes?

Roasted Veggies

Basil Lemonade

Butternut Squash Curry

Roasted Beet Salad

Garlic Ginger Coconut Quinoa

Bean Salad and Quinoa

Meatless Mushroom Stroganoff

Enjoy the healthy recipes!

Meatless on Monday #17

I missed last week so here goes another Meatless.  I really don't have a true recipe for this so you'll have to figure out how many people you're feeding and adapt.

I made several small casseroles so this is a big recipe.  I'm still not quite sure what to call this recipe.

My Meatless Casserole

Ingredients
2-4 cups cooked rice
2 cans tomato sauce
2 tablespoons chili powder
1 teaspoon pepper
1 teaspoon paprika
1 can black beans
2 fresh jalapenos, sliced
1 onion, chopped and sauteed
1/2 pound spinach, steamed
1 zucchini, sliced
2 cups shredded mozarrella cheese (or more)

Directions
Mix tomato sauce, chili powder, pepper and paprika in a saucepan and heat on low.  

Spread cooked rice over the bottom of your pan.

Add a layer of onion. Add a layer of black beans and top with a sprinkle of cheese.  Add a layer of spinach and jalapenos.  Spoon tomato sauce mixture over the entire casserole.  Top with sliced zucchini and cover with cheese.

Bake covered at 400 for 45 minutes (give or take).  Uncover and bake for an additional 10 minutes.

DIY Foodie Gifts: Peppermint Vodka

This just might be one of my favorites!  There are a few variations such as *a stronger liquor or *adding coloring.  We make something called a Peppermint Patty.  It's like a White Russian with peppermint liquor (I'll share the recipe soon).


Peppermint Vodka

source

from Delightfully Tacky 
Ingredients:
1/2 cup water
1 cup sugar
1/2 teaspoon peppermint oil
OR 2 teaspoons peppermint extract (For stronger mint taste, add 3/4 teaspoon of peppermint oil or 3 teaspoons of peppermint extract)
3 cups Vodka
4-6 drops red or green food coloring (optional)
A sterile 1 quart container for the vodka to sit in while it infuses.

Directions:
First make your sugar syrup by combining water and sugar in a small saucepan. Over medium heat, cook until the sugar is dissolved and liquid is clear, about 5 min. Let the sugar syrup cool completely. 

Next, in a sterile quart jar with tight fitting lid, pour the vodka, sugar syrup, and peppermint oil or extract and stir well. 

Store in a cool, dark place, allowing it to steep for 2 weeks. Turn the jar upside down every 2-3 days to mix, or remove lid and stir.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My homemade Vanilla Extract is changing color fast!  Here's a pic at about 6 days.  

I'm really excited to give it a taste in another 5 weeks!

Raw Food Friday #3 Green Onion Dip

This is an amazing dip for any veggie!  While it may not be a low-fat meal because of the nuts it is extremely healthy!  The recipe does not specify but raw nuts should be used for the dip.  YUM!

Raw and Dairy-free Green Onion Dip

source

from Diana Stobo
Ingredients

1 1/4 cup Water

1/4 cup Lemon juice

1 1/4 cup cashews, un-soaked

1/3 cup macadamia nuts, un-soaked

2 teaspoons onion powder

1 1/2 teaspoon Himalayan Sea Salt (or regular sea salt)

6 scallions, chopped

Directions

Place Water, lemon juice, cashews, macadamia nuts, onion powder and salt in a high-speed blender and process until creamy. Add scallions, and blend on a low setting to incorporate but not break down completely, (10 seconds). Cover and let sit in refrigerator to chill and fuse flavors for about two hours.
Serve chilled with flax crackers or beautifully sliced vegetables.

I have not made this recipe yet but I'll have plenty of time at lunch plus a massage this afternoon.  YES!  Looking forward to an amazing weekend.

Don't forget to enter the Seeds in a Stocking Giveaway! 

DIY Foodie Gifts: Vanilla Extract

As my own Vanilla Extract supply is diminishing I figured it's about time I made more.  Thought I'd share the recipe with you.  AND...If you're looking for an even more exciting gift, check out Mary's Real Food Cookbook.

I bought these beauties at Amazon!

DIY Vanilla Extract
from Mary's Real Food Cookbook

This will soon be Vanilla Extract!

Ingredients
1 – 750ml bottle of Vodka, rum, or brandy 
(80 proof = 40% alcohol)
12 – vanilla beans

Directions:
Remove approximately 1/2 cup of vodka to make room for the vanilla beans.  Slice each vanilla bean lengthwise along one entire side of the bean.  Place the beans in the vodka bottle, replace the lid, and shake.  

Shake the vanilla once/week to agitate the beans and speed the extraction process.  Your vanilla should be ready in 6-8 weeks.

*Don’t throw away those vanilla beans.*
Reuse them to make more vanilla extract!

When the vanilla is ready I'll bottle them up in something like these:

The Frisky

More exciting recipes Available here:

Easy and Tasty Strawberry Shortcake

Do I even need to explain?  Strawberry Shortcake is divine.  With a few tweaks this recipe can be made low-fat.  I prefer to splurge every now and then and enjoy every minute!

I'm not ready for Meatless on Monday just yet so I thought I'd share a deliciously simple, blow that diet out in the street dessert.

Easy and Tasty Strawberry Shortcake

from food.com  Servings:6

Ingredients

1 1/2 lbs strawberries , stemmed and quartered

3 tablespoons sugar

For the cake

2 cups all-purpose flour

2 teaspoons baking powder

1/4 teaspoon baking soda

2 tablespoons sugar

3/4 teaspoon salt

1 1/2 cups heavy cream

For the whipped cream

1 1/2 cups heavy cream, chilled

3 tablespoons sugar

1 1/2 teaspoons vanilla extract

1 teaspoon freshly grated lemon zest

Directions:

Mix strawberries with 3 tablespoons sugar and refrigerate while juices develop, at least 30 minutes.

Preheat the oven to 400 degrees F.

Sift together the flour, baking powder, baking soda, remaining 2 tablespoons sugar, and salt in a medium bowl. Add heavy cream and mix until just combined. Place mixture in an ungreased 8-inch square pan and bake until golden, 18 to 20 minutes.

Place a metal bowl and beaters in the freezer during shortcake cooking time.

Remove shortcake from pan and place on a rack to cool slightly. Cut into 6 pieces and split each piece in half horizontally.

Mix all whipped cream ingredients in the metal bowl with metal beaters about 1 1/2 to 2 minutes.

Spoon some of the strawberries with their juice onto each shortcake bottom. Top with a generous dollop of whipped cream and then the shortcake top. Spoon more strawberries over the top and serve.

Totally off the subject of cooking, I'm hosting a super fun, Heirloom Seed giveaway over at Back to the Basic!  Just in time for Christmas!

Enter to win the Seeds in a Stocking giveaway!

Linking up HERE!  

Happy Thanksgiving!

Theodore Roosevelt
Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds.

William Shakespeare
Small cheer and great welcome makes a merry feast.

I considered not even turning on my computer today but the I realized how many of my recipes are on my laptop.  Enjoy the Pumpkin Smoothie which I'll be making again this morning!

Deliciously Low-Fat Pumpkin Smoothie

adapted from healthful pursuits

Ingredients

1 cup milk 

(or non-dairy milk such as Soy or Almond milk)

1 cup pumpkin Puree

1/2 banana 

1 tablespoon flax seeds

1 teaspoon  pure vanilla extract

1/4 teaspoon ground cinnamon

1/8 teaspoon ground ginger

pinch ground nutmeg

pinch ground cloves

pinch all spice

Ice

Whipped topping (optional)

Instructions:

Place everything but whipped topping in the blender.

Blend until smooth

Sprinkle with cinnamon if you’d like!

Have a wonderful Thanksgiving!

Meatless On Monday #16 Healthier Holiday Sides

It's that time a year again! I looked for stats on how many calories the average American eats on Thanksgiving.  I found numbers ranging from 3,000 to 5,000!  Marie Claire had a great breakdown HERE of different foods and their caloric content.

Below are a few healthier sides.  Some I kinda just threw together and they're "hubby approved," others I found around the web and plan on trying this week.

Sesame-Ginger Broccoli Slaw
dressing from one lovely life

For sesame-ginger dressing:

4 Tbsp rice vinegar

2 Tbsp canola oil

1 Tbsp sesame oil (it’s not too strong in this. Promise.)

5 tsp soy sauce

4 tsp sugar

2½ tsp fresh ginger, minced

2 tsp sesame seeds (optional)

½ tsp pepper

½ tsp Asian chile sauce (optional)

For the salad:

1- 12 ounce bag Broccoli Slaw

1/8 cup sunflower seeds

1/4 cup fat-free feta cheese, optional

*Extras* 1/4 cup shredded carrots, 1/4 cup shredded purple cabbage, chopped celery

Directions: 

In a jar or lidded airtight container, combine dressing ingredients and shake to combine well.

In a large bowl combine salad ingredients.

Up to an hour before serving, toss just enough dressing with the salad mixture to coat. You’ll likely have leftover dressing.

OR...My favorite...Roasted Brussels Sprouts and Garlic!

Fat-Free Sweet Potato Fries
from fitness magazine

Ingredients

2 medium sweet potatoes (about 1 pound total)

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 teaspoon paprika

1/4 teaspoon ground black pepper

Directions

1. Preheat oven to 425 degrees F. Lightly coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. Scrub potatoes and cut lengthwise into quarters. Cut each quarter lengthwise into four wedges. Arrange potatoes in a single layer in pan. Coat lightly with cooking spray.

2. Combine salt, cumin, chili powder, paprika, and pepper in a small bowl; sprinkle over potatoes.

3. Bake for 20 minutes or until brown and tender, turning once.

I know I'll be making the Broccoli Slaw this Thanksgiving.  My hubby keeps asking if there's anymore left!

Let's Talk Turkey!

The last  2 years I have used a brine recipe from Martha Stewart.  We have a love/hate relationship!  I love this recipe but I'm thinking about trying something new this year.  One of my very first blogs I started following is Dog Island Farm.  I found them from Homegrown.org.   I'll share both recipes since I'm still on the fence about which recipe to use.  

I love Rachel's recipe for "The Best Turkey You'll Ever Eat."

Martha's Turkey

"The Perfect Turkey"
from Martha Stewart
Ingredients

3 cups coarse salt, plus more for seasoning

5 cups sugar

2 medium onions, coarsely chopped

2 medium leeks, white and pale-green parts only, rinsed and coarsely chopped

2 carrots, peeled and coarsely chopped

2 celery stalks, coarsely chopped

2 dried bay leaves

3 sprigs fresh thyme

3 sprigs fresh flat-leaf parsley

2 teaspoons whole black peppercorns

Freshly ground pepper

1 fresh whole turkey (18 to 20 pounds), rinsed and patted dry, giblets and neck reserved for gravy

Directions

Put salt, sugar, onions, leeks, carrots, celery, bay leaves, thyme, parsley, peppercorns, and 10 cups water in a large stockpot. Bring to a boil, stirring until salt and sugar have dissolved. Remove from heat; let brine cool completely.

Add turkey, breast first, to the brine. Cover; refrigerate 24 hours. Remove from brine; pat dry with paper towels. Let stand at room temperature 2 hours.

Preheat oven to 425 degrees, with rack in lowest position. Stir together melted butter and wine in a medium bowl. Fold a very large piece of cheesecloth into quarters so that it is large enough to cover breast and halfway down sides of turkey. Immerse cloth in butter mixture; let soak.

Place turkey, breast side up, on a rack set in a roasting pan. Fold wing tips under turkey. Sprinkle 1 teaspoon each salt and pepper inside turkey. Loosely fill body and neck cavities with stuffing. Tie legs together with kitchen twine. Fold neck flap under; secure with toothpicks. Rub turkey all over with softened butter; season with salt and pepper.

Remove cheesecloth from butter mixture, squeezing gently into bowl. Reserve butter mixture for brushing. Lay cheesecloth over turkey. Place turkey, legs first, in oven. Roast 30 minutes. Brush cheesecloth and exposed turkey with butter mixture. Reduce temperature to 350 degrees. Roast, brushing every 30 minutes, 2 1/2 hours more; cover with foil if browning too quickly. If making gravy, add giblets and neck to pan 1 1/2 hours after reducing temperature; roast 30 minutes, and reserve.

Discard cheesecloth; rotate pan. Baste turkey with pan juices. Roast, rotating pan halfway through, until skin is golden brown and an instant-read thermometer inserted into the thickest part of the thigh registers 180 degrees and stuffing reaches 165 degrees, about 1 hour. Transfer to a platter. Set pan with drippings aside for gravy. Let turkey stand at room temperature at least 30 minutes. Garnish, if desired.

"The Best Turkey You'll Ever Eat"

From Rachel at Dog Island Farm

Ingredients:

For Brine:
1 gallon unsweetened apple juice
3/4 cup salt
3/4 cup granulated sugar
6-8 slices of ginger
2 Tbs peppercorns
2 Tbs allspice berries
2 Tbs whole cloves
2 bay leaves

Combine all ingredients in a large sauce pan. Stir in salt and sugar. Bring to a boil for 3 minutes and then allow to cool completely.

Unwrap the thawed turkey, remove the giblets and place neck end down into clean cooler. Pour cooled brine over the bird. Add water until the bird is completely submerged. Add a bunch of ice on top to keep cool. Put lid on cooler and leave undisturbed for at least 12 hours.

For Roasting:

1/4 lb butter (1 stick) cut into pats
2 Tbs chopped fresh rosemary
2 Tbs chopped fresh Thyme
2 Tbs chopped fresh Oregano
2 cups chicken broth
Olive Oil

1. Remove bird from brine and let brine drain out of cavity. Don’t rinse bird.
2. Coat roasting pan with olive oil and place bird breast side up in it.
3. Using your hands separate skin from breast and legs. Rub the chopped herbs onto the meat.
4. Place the cut pats of butter under the skin in various locations, including the legs. Pour chicken broth over bird.
5. Cover bird with lid of pan or foil and place in a preheated oven at 350 deg.
6. Roast for two hours basting every hour. Remove foil and allow bird to brown, basting every 20 min.
7. Continue to roast bird until interior temp reaches 165 deg. Can range from 1-2 additional hours depending on whether the bird is stuffed. Make sure when taking the temp that the thermometer is through the thickest part of the breast and is not touching bone.

Raw Food Friday #2 Kale Pesto

There is more to raw food than shakes and salads but I'm just getting started.  I am including more raw foods in our daily meals lately but I don't think I'll go completely raw.  We eat oatmeal for breakfast every morning (which my hubby makes) and I'm not trying to mess with a good thing.

Why raw food?  The phytonutrients in fruits and veggies are essential to our bodies.  They help our immune systems fight colds and cancer.  I could go on but I'd rather let the experts do the talking.  
Check out:
Why Raw Food?
Rawmazing
The Raw Food Institute

I'm going to try my best to share at least 1 raw food recipe every Friday and I encourage you to try it out and share your own recipes.

I love Kale!

Lemony Kale Pesto
from Diana Stobo
Ingredients

1 bunch lacinato (dinosaur) kale

1/4 cup nutritional Yeast (optional substitute for cheese)

3/4 cup pecans (I used sunflower seeds)

½ teaspoon sea salt

zest of 1/2 lemon

1 tablespoon lemon juice, freshly squeezed

1 clove garlic, grated

¼ cup cold pressed olive oil

Directions

Remove stems from kale. In a food processor fitted with an s-blade, add the Kale, nutritional yeast, pecans, salt, lemon zest, lemon juice, salt, and garlic. Process until coarsely chopped. Slowly add olive oil and pulse to incorporate. Taste for salt and add more oil if it is too dry. This should not be an oily pesto, only add enough oil so it is moist. Toss with a zucchini Pasta (or raw veggies), use as a raw pizza base or as a delicious dip.

MIA! Raw Food Friday Tomorrow!

Yes I have been missing in action most of this week.  Work is crazy (good) and I wave a charity event tonight with my Women's Club.  I just wanted to remind you that tomorrow is Raw Food Friday #2.  If you have a raw food meal please feel free to share your link.  I'll feature my favorite!

Remember those  Royalty Purple Podded Beans?  They're growing!

I soaked the beans for 3 hours.  The pic above is approx 3 days.

Day 5! (above)

Day 8! (above)

With a little water and Florida sunshine I'll have Royalty Purple Podded Beans in approx 48 more days!

I found a RAW recipe for these beans at Addicted to Veggies.  It looks amazing!!!  You'll have to check out the link since I don't want to steal her photos.  The countdown has begun!  Stop by tomorrow for another Raw Food Friday!

Creamy Potato Soup Meatless on Monday #15

I needed a bit of warm soup today since it's a bit chilly here (for Florida anyway).  I used "food storage" items to make this and it was delicious.  What do I mean by food storage?  I feel very strongly that everyone should be prepared.  I won't get into the why but items like instant potatoes and milk, rice and beans, canned food and water are all very important and store for long periods of time if kept in proper conditions.  Not to mention a supply of heirloom seeds but that's for another time and you'll find that info at Back to the Basics!

All that to tell you that I made this deliciously creamy soup today and below is the recipe!

Creamy Potato Soup Recipe 

adapted from DIY Mom 

4 tablespoons onions chopped

4 tablespoons chopped celery

3 tablespoons margarine or butter

4 cups milk*

4 servings worth of dry instant mashed potatoes

1 teaspoon Italian seasoning

Salt and pepper to taste

*1/2 teaspoon crushed garlic, optional*
*Omitted: 1 1/2 teaspoons chicken boullion*

In a saucepan, saute onion in margarine or butter over low heat. Add milk, seasonings and instant potato flakes. Heat to almost boiling, stirring constantly. Remove from heat. Garnish with paprika, parsley or grated cheese if desired. Add milk (*or water) if it is too thick.

I always try to just use up what I have in my fridge or pantry.  You can use regular onions or green onions.  You can also substitute herbs, salt and pepper for the boullion.

*You can also reduce the cost and calories by substituting 2 cups of water for 2 cups of the milk.  I don’t keep milk in the house so I used instant non-fat milk and followed the directions to make 4 cups of milk*