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Protein Smoothie
Smoothie
This is a great way to start the day!
- 1 scoop of Healthy ‘N Fit Egg White or Whey Protein
- 1 - 2 Tbl. Barlean’s Flaxseed or Total Omega Oil
- 12 oz. of liquid: water, rice milk or almond milk**
- 4-6 ice cubes (depending on the consistency you like)
Optional, but highly recommended for maximium potency:
- 1-3 tsp. of Barlean’s Greens
- 1/4 - 1/2 tsp. ConcenTrace Mineral Drops
- ½ - 1 tsp. Glyconutrient Powder
Optional:
- 1/4 cup of yogurt or kefir for cremier texture
* Items so marked can be ordered from our online store.
**If Candida or extra carbohydrates are not a problem, you can use fresh juice as the liquid. You can also add 1/2 frozen banana or 1/4 cup of other frozen fruits such as strawberries or blueberries.
Directions: Combine ingredients in order listed above and blend until completely blended (approximately 1 1/2 minutes). Amounts of fruit, juice, milk or water, and ice, can be varied to give desired consistency.
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Chocolate Protein Brownies
Cheryl's Chocolate Protein Brownies
Brownies that taste as good as they are for you!
½ cup Barleans Coconut Oil
2 eggs
2 tsp. vanilla extarct
3/4 cup xylitol
1 tsp. baking powder
½ cup cocoa powder
½ cup cup Healthy 'N Fit chocolate egg white portein powder
chopped nuts are optional - we prefer them!
Directions:
1. Mix butter, eggs and vanilla
2. Mix in dry ingredients
3. Cook at 350 degrees for 20 minutes in oiled 9" pan - be careful to not overcook!
Fudge Sauce Frosting
6 oz. unsweetened chocolate - broken up
1 1/4 cup heavy cream
2 tablespoons of unsalted butter
3/4 cup of xylitol
1/2 tsp. vanilla extract
1/2 cup sour cream
pinch of baking soda
Directions:
1. Heat chocolate on low until melted
2. Add cream and cook on medium heat, stirring constantly until small bubbles appear around the edge (or 90-100 degrees on an instant read thermometer
3. Add butter and stir until melted
4. Add remaining ingredients and stir well
5. Let set until warm/cool - stir occassionally
6. Use while still warm or refrigerate for future use in an airtight container - makes more than enough for several brownie batches.
Spread softened fudge sauce over cooled Brownies
Cut into squares (while still in the pan) when the frosting has cooled. Freeze Brownies - this helps give them a firmer texture and holds them together, as they can be a bit crumbly. After they've been frozen overnight they're the best! But, yes you can still enjoy them freshly made!
Almond Crunch Bars
Almond Crunch Bars
A great variation of the old time Rice Krispie Treats.
Check out other great ideas and recipes in Meals in 30 Minutes!.
½ cup rice syrup or honey (prefer rice syrup)
½ cup almond butter
¼ cup other nut butter (cashew, peanut, etc.)
2 tsp. vanilla extarct
¼ cup slivered almonds
½ cup chocolate chips (Sunspire, Tropical Source - no refined sugar)
3 to 5 cups crispy brown rice (Barbara's, etc.)
Directions:
1. Combine sweetener and nut butters in small pan. Heat on low until melted, stir in vanilla.
2. Mix cereal, nuts and chips in large bowl.
3. Pour hot mixture over cereal and mix well.
4. Pack tightly into a 7"x 11" pan. Pack down tightly. Cut into squares. Let chill. Recut squares. Keep refrigerated.
5. This doubles well, freezes well and tastes great!
Makes 36 squares.
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Chili Rellenos
Chili Rellenos
A delicious favorite that has become a family favorite.
- 2 cups refried beans, canned, vegetarian - or homemade from recipe
- 1 3.5-oz. can chili peppers, green, mild, diced
- 5 1/3 oz. Monterey Jack cheese, low-fat, grated
- 1 1/2 cups rice, brown, short-grain, cooked
- 2 cans enchilada sauce (from recipe) or canned
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- 1 10-oz. pkg. corn, yellow, frozen, cooked - optional
- 2 cups lettuce, green leaf, chopped - optional
- 2 oz. corn chips, plain, baked - optional
Directions:
1. Oil 9" square dish. Place beans in bottom.
2. Place chiles on top of beans and cover with cheese. Cover with thin layer of rice. Cover with sauce.
3. Bake at 350 degrees for 25 to 30 minutes.
4. Sever with shredded lettuce and corn chips. A little cooked corn and a drizzle of honey also add a nice touch.
Freezes well. Freeze prior to baking the casserole.
Serves 6
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Apricot Breakfast Biscuits
Apricot Breakfast Biscuits
What a great way to wake up. Add a cup of chamomile tea for a great relaxing morning in bed. . . maybe for Mother's Day?
2 c spelt flour ( ½ whole, ½ white)
1 Tbl baking powder
¼ tsp salt
1/3 cup butter
1/3 cup apricot preserves
½ c. milk (I used almond)
2 tsp Sucanat Honey
1/8 tsp. cinnamon
Directions:
1. Mix dry ingredients and cut butter into it.
2. Combine milk with preserves. Add to dry ingredients
3. Mix until dough holds together. Turn out on a lightly floured surface (I use wax paper so clean up is easy). Knead 10 to 12 times or until smooth.
4. Roll our ½ inch thick. Cut with biscuit cutter dipped into flour between cuts. Place on ungreased baking sheet.
5. Brush tops with milk. Sprinkle with Sucanat mixed with cinnamon.
6. Bake at 450 degrees for 7 to 10 minutes or until golden brown.
7. To make ahead, bake, cool completely, freeze. Wrap frozen in foil, heat in 325 degrees for about 20 minutes.
Makes 10 biscuits.
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Chicken & Broccoli Stir Fry
Chicken and Broccoli
Stir Fry
Broccoli is rich in phytonutrients. Go for the green!
2 Tbl. arrowroot powder or cornstarch
1 Tbl of tamari* mixed with 2 Tbl. water
1/4 cup vegetable or chicken broth
1 skinless, boneless chicken breast, thinly sliced
olive oil, optional
1 med onion, halved, thinly sliced
1/2 pound broccoli, cut into pieces
2 cups bean sprout, fresh
8 ounces mushrooms, fresh, halved, optional
3/4 cup vegetable or chicken broth
Directions:
1. Mix arrowroot, tramari, water and 1/4 cup broth. Place mixture, with chicken in plastic bag and seal. Marinate 15 to 20 minutes or overnight.
2. Stir fry chicken in oil until lightly browned.
3. Stir fry onions. Add broccoli, then mushroom, and then sprouts. Stir in chicken.
4. Add as much as broth as desired and cook until all veggies are tender.
Serves 4 Can be served with brown rice**
Recipe from Lifestyle for Health Cookbook
* tamari is made without wheat and contains less sodium than soy sauce
** for directions to make fluffy brown rice, check out page 331 of the Lifestyle for Health cookbook.
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Healthier Caramel Corn
Healthier Caramel Corn
A healthier version of the old time Cracker Jack Popcorn.
8 - 12 c. popped popcorn
3/4 c. maple syrup
3 Tbl. Sucanat (natural sugar)
1/4 tsp. baking soda
1 c. peanuts (optional)
1/4 c. butter
1/4 tsp. salt
1/4 tsp. vanilla
Directions:
1. Combine syrup, butter, Sucanat and salt over low heat until butter is melted.
Cook without stirring for 3 minutes.
2. Add baking soda and vanilla.
3. Pour over popcorn and mix until evenly coated.
4. Bake 15 minutes at 300 degrees. Break into pieces.
5. If you want a less-sweet snack, use more popcorn.
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Low Fat Veggie Lasagna
Low Fat Veggie Lasagna
This is a delicious lasagna, loaded with veggies and flavor.
8 oz. lasagna noodles, spinach, dry, cooked
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1 tsp. canola oil
1 med. onion, fresh, chopped
2 cloves garlic, fresh, minced
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1 med. zucchini, fresh, chopped
1 cup broccoli, fresh, chopped
1 cup mushrooms, fresh, sliced - optional
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2 cups cottage cheese, low fat, 1% fat
1/4 cup parmesan cheese, fresh, grated
2 tbs. parsley, dried
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2 15-oz. can pasta sauce (Muir)
1/2 10-oz. pkg. spinach, frozen leaf, thawed, drained, chopped
8 oz. mozzerella cheese, part skim, grated
Directions:
1. Let fresh pasta set in hot water while preparing veggies. Dried pasta should be cooked al denta.
2. Saute onion and garlic in oil.
3. Steam veggies or saute with onion.
4. Mix cottage cheese, parmesan and parsley.
Assembly:
1. Layer small amount of sauce (1/4 cup) in bottom of prepared 9" x 13" pan.
2. Mix remaining pasta sauce with all of the veggies (except spinach).
3. Place half of noodles, half of cottage cheese mixture, half of pasta sauce, and mozzerella in pan. Top with all of chopped spinach. Repeat layers.
4. Bake at 375 degrees for 30 to 40 minutes.
Notes:
Ingredient Option: Fresh spinach, steamed and chopped, can replace the frozen spinach.
Ingredient Option: Tofu can replace the cottage cheese. See Tofu Cottage Cheese in the Dairy Alternative section of Appendix A of the LFH Cookbook.
Ingredient Option: Soy parmesan cheese can be used to replace the cottage cheese.
Ingredient Option: Soy mozzarella cheese can be used to replace the cottage cheese.
Serves 6.
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Doreen's Potato Salad
Doreen's Potato Salad
An easy, mayonnaise-free potato salad.
A favorite everywhere it goes.
5 lbs. small red potatoes, w/skin
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1 whole carrot, fresh, shredded
4 whole green onions, sliced
2 tbs. canola seeds - optional
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1/3 cup olive oil
1/3 cup vinegar, cider
1/4 cup mustard, stone ground
1 tbs. honey - or more to taste
1 tsp. Vege Sal - or to taste
1/4 tsp. cayenne pepper
1/4 tsp. salt, sea
Directions:
1. Scub potatoes and cut into 1" cubes. STEAM until tender but not mushy. Drain and let cool.
2. Stir onions, carrots and canola seeds into potatoes.
3. Mix dressing ingredients; adjust seasoning as needed. Toss with potatoes.
4. Chill. Garnish with parsley and green onion fans.
Serves 10.
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Oat 'n Honey Cake
Oat 'n Honey Cake
A cake that can be thrown together quickly with a great variation.
1 1/2 cups water, boiling
1 cup oatmeal, regular, uncooked
1 1/4 cups honey
1/2 cup canola oil
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2 cups flour, spelt
1 tsp. baking soda
3/4 tsp. salt, sea
1 tsp. cinnamon, ground
1/4 tsp. nutmeg, ground
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2 lrg. eggs, beaten - or EGG SUBSTITUTE
1 tsp. vanilla extract
Directions:
1. Pour boiling water over oats, honey and oil. Let set for 30 minutes.
2. Stir dry ingredients together.
3. Beat eggs and vanilla. Stir together with oat mixture. Mix in dry ingredients.
4. Pour into oiled 7" x 11" pan and bake at 350 degrees for 30 minutes or until done.
Variation:
Double above recipe and bake in oiled 9" x 13" pan at 350 degrees for about 40 minutes. While warm top with the following topping.
1 20 oz. crushed pineapple, undrained
1/2 to 3/4 c chopped pecans
1/2 to 1 T. arrowroot
1. Heat pineapple.
2. Dissolve arrowroot in 2 tbs. water. Stir into pineapple. Cook until thickened (may want a thicker consistency, if so use more arrowroot and repeat above directions).
3. Stir in nuts as desired. Spread over warm cake.
Serves 9.
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Quinoa Salad
Quinoa Salad
A delicious "make ahead" salad.
1 cup quinoa, uncooked, rinsed well
1 3/4 cups water
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1 cup black beans, cooked
1 cup carrots, fresh, chopped
1 cup peas, green, frozen, defrosted
1/2 cup onions, fresh, chopped
1 tsp. lemon juice, fresh (from 1/4 lemon)
1 tsp. dill seasoning - or to taste
1 tsp. tamari - or to taste
1/4 cup Annie's Gingerly Dressing - or to taste
Directions:
1. Rinse raw quinoa well to remove its natural bitter coating. Add quinoa to water. Bring to boil, lover heat and let simmer for about 20 minutes. Remove from heat, toss with fork, cover and let set about 10 minutes.
2. Mix cooked quinoa and all other ingredients together and let refrigerate several hours or overnight.
Serves 4.
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Stuffed Red Peppers
Stuffed Red Peppers
Yummy and beautiful.
A great source of phytonutrients. . . naturally!
Check out other delicious recipes in Meals in 30 Minutes!
3 red peppers, cut in along natural lines to make wedges
3 small zucchini, quarter and sliced thin
½ cup bread crumbs (use sprouted grain, or whole grain)
1/3 cup Parmesan cheese (dairy or rice)
3 Tbl. chopped parsley, fresh
2 Tbl. water
olive oil
1 clove garlic, minced
1/2 tsp. thyme
1/2 tsp. basil
1/4 tsp. red pepper flakes
salt, optional
Directions:
1. Mix all ingredients except red peppers. Pack tightly into pepper "boats."
2. Bake at 375 degree for 15 to 25 minutes or until tender.
3. Can be made ahead and cooked at the last minute. Freezes well baked or unbaked.
Makes 5 servings.
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Tea Punch
Tea Punch
4 cups brewed tea (your favorite)**
4 cups apple juice
2 cups unsweetened pineapple juice
club soda to taste, optional
Directions:
Combine all fluid and chill. Add club soda, if desired. Garnish with orange or lemon slices and fresh lemon. Can be served in individual glasses or from a punch bowl.
** We recently came across the most superb herbal teas I have ever sampled. Numi Teas are rich blends of herbs, organic where possible with superb flavor. Varieties available from LFH include:
- Mint (smooth and fragrant)
- Chamomile (no aftertaste)
- Ginger (just right, not too strong)
- Bushmen (richest source of antioxidants!)
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Oven Roasted Veggies
Oven Roasted Veggies
With adrenals take the time to fix extra veggie dishes
to reduce stress on your body.
2 TBL. fresh parsley, chopped
2 TBL. fresh basil, chopped
1 small garlic, minced
12 spears asparagus
1 medium zucchini, cut into ½ in. thick diagonal slices
1 medium yellow crookneck squash, cut into ½" thick diagonal slices
1 red bell pepper, quartered, seeded
olive oil
Directions:
1. Mix herbs and garlic.
2. Combine vegetables. Drizzle with oil and toss with herbs
3. Place on oiled baking sheet. Arrange in single layer. Roast 15 minutes.
4. Turn zucchini and yellow squash. Bake another 5-10 minutes. Remove all but the red pepper. Cover removed veggies to keep warm
5. Turn pepper and roast about 15 minutes longer.
6. Combine all veggies.
7. Can be served warm, at room temperature or cold.
Serves 4.
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Vegetable Deep-Dish Pie
Vegetable Deep-Dish Pie
A quick, easy, inexpensive meal that is beautiful to look at
and tasty in the mouth.
1 9" pie crust, frozen - or deep dish, homemade
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1 tsp. canola oil
1 med. onion, fresh, chopped
2 cloves garlic, fresh, minced
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1/3 cup green onions, sliced
1 tsp. lemon juice, fresh
1 tbs. Italian salad dressing - or favorite homemade
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1 cup broccoli, fresh florets
1 1/4 cups cauliflower, fresh
1 1/2 cups zucchini, fresh, thick slices
3/4 cup carrots, fresh, chopped
3/4 cup mushrooms, fresh, quartered
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2 whole sun-dried tomatoes, rehydrated, chopped
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1 cup tomatoes, fresh, thin wedges
1/2 cup Monterey Jack cheese, low fat, shredded
Directions:
1. Use deep dish pie crust and pre-bake for minutes at 350 degrees.
2. Saute onion and garlic in oil. Remove from heat and stir in green onions, lemon juice and favorite salad dressing.
3. Lightly saute broccoli, cauliflower, zucchini, carrots, and mushrooms in water or steam until barely tender. Mix with onion mixture.
4. Sprinkle chopped sun-dried tomatoes over crust.
5. Pour veggie mixture over crust.
6. Top with tomato slices. Sprinkle with cheese.
7. Bake at 350 degrees for 30 minutes or until cheese melts.
Serves 6.
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Spinach Quiche
Spinach Quiche
Pastry
1 cup baking mix*
2 TBL brown rice flour
¼ tsp. salt
6 TBL butter
1 egg
1 TBL brown rice vinegar or fresh lemon juice
Filling
3 cups half and half, soy milk or almond milk
1 tsp. Italian herbs
olive oil
1 red pepper, thin slices
10 ounce pkg. frozen spinach, drained (or fresh)
4 eggs, lightly beaten
¼ tsp. salt
1/3 cup Parmesan cheese, or rice Parmesan
Directions:
1. Mix gluten-free mix, flour, and salt in food processor.
2. Add butter and pulse until the texture of coarse meal.
3. Add egg and vinegar to form a soft dough.
4. Form into a flat disk and chill. Make filling.
5. Place dough into a lightly greased tart pan with removable bottom. Press into sides and along bottom.
6. Warm cream or milk with seasoning on low heat for about ten minutes.
7. Saute pepper in oil. Add spinach and cook until well heated.
8. Mix cream, eggs, spinach, salt and pout into shell.
9. Sprinkle with Parmesan. Bake on bottom rack for 15 minutes at 400 degreed. Transfer to the middle rack and bake for 30 minutes at 375 degrees.
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French Apple Tart
French Apple Tart
This is simple and oh so delicious with a scoop of Vanilla Frozen Yogurt!
Crust:
1 ¼ cup whole wheat or spelt flour
¼ tsp. salt
4-5 Tbl. butter
3-5 Tbl. water.
Fruit Mixture:
4 Jonagold apples, quartered, cored, sliced
2/3 cup fresh/frozen cranberries OR currants
Topping:
4 Tbl. Sucanat Honey*
3 Tbl. whole wheat or spelt flour
½ tsp. cinnamon
3 Tbl chilled butter
1. Mix Sucanat, flour and cinnamon
2. Cut in butter until crumbly
Directions:
1. Mix flour, salt. Cut in butter or use a food processor until mixture is crumbly.
2. Add water until mixture forms a ball. Chill 1 hour if possible.
3. Roll out crust on a piece of lightly floured wax paper. Roll into 15-inch circle.
4. Place fruit mixture in middle 10-inch circle.
5. Sprinkle with topping.
6. Bring outer edge over outside edge of fruit. (It won't cover all of the fruit)
7. Place wax paper and tart on a cookie sheet or baking stone.
8. Bake 30 minutes in preheated oven set at 450 degrees.
6 Servings (best served warm)
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Fish Fajitas
Fish Fajitas
Its a Mexican Fiesta!
- 12 Sprouted Grain Tortillas (Alverado is a good brand)
- 1 tsp. cumin
- 1 tsp. chili powder
- ¼ tsp. salt
- 1/8 tsp. garlic powder
- 1/8 tsp. red pepper flakes (optional)
- 1 ½ pounds halibut, cut into ½ inch strips
- olive oil
- ¾ cup thinly sliced onion
- 1 ½ cups red bell pepper strips
- salsa (I prefer homemade or Muir Glen)
- organic sour cream (optional)
- lettuce
Directions:
1. Place tortillas in wax paper, then aluminum foil and heat in oven at 300 degrees.
2. Mix spices in plastic bag. Add fish, shaking to coat. Let marinate.
3. Heat pan, add small amount of oil (or use water) and saute onions until limp. Add pepper strips and saute until tender.
4. Add fish to pan and cook until done.
5. Arrange fish and vegetables on tortillas. Add salsa, sour cream and lettuce. Roll up
Yields 12 fajitas
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Chicken Leek Soup
Chicken Leek Soup
Grandma knew best. . . a hot bowl of homemade (not canned!) chicken soup can do wonders! Chicken contains a natural amino acid - cysteine - which helps thin mucus in lungs for easier expelling.
10 cups chicken broth
1 pound boneless, skinless chicken breasts
1-2 Tbl. butter or olive oil, optional
4 medium leeks (white part only, halved, sliced, washed well)
2 medium carrots, finely chopped
3 ribs celery, thinly sliced
1 tsp. salt, optional
8 ounces noodles, cooked according to directions (VitaSpelt for spelt, Pasta Riso for brown rice) DO NOT overcook!
4-8 ounces frozen peas or green beans
3 Tbl. chopped fresh parsley
Directions:
1. Heat broth to boiling, reduce heat and add chicken. Simmer about 15 minutes. Set aside. Shred cooled chicken.
2. Heat oil/butter in pan. Saute leeks, carrots, celery to 5 to 15 minutes. Add broth and simmer for 10 minutes.
3. Add peas or beans and simmer and simmer 5 to 10 minutes. Add noodles, chicken and parsley. Reheat, serve.
10-12 servings. Freezes well..
Mock Potato Salad
Mock Potato Salad
This great salad was brought to one of our picnics this summer. It is delicious, easy and just right for parties.
Thanks to Sue Blythe for contributing this recipe.
3 cups brown rice, cooked
3 hard-cooked eggs, chopped
3 celery stalks, chopped
3 carrots (medium size), chopped
1½ cup red onion, chopped
3 TBL. stone ground mustard
1½ tsp. dill weed
1-1½ cup mayonnaise (add more or less depending on desire of consistency)
sea salt & pepper to taste
Directions:
1. Mix the above ingredients in a bowl the night before serving.
2. Check consistency the next day, as the rice may have soaked up all the mayo and be to dry for your taste. Make adjustments as necessary.
Note: Spectrum makes a great "lite" mayonnaise. You can also use half plain yogurt and half mayonnaise for a lighter product.
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Apple and Greens Salad
Apple & Greens Salad
A tasty summer time salad that's sure to please.
Dressing:
4 TBL. orange juice
4 TBL. olive oil
2 tsp. mustard
rice vinegar or apple cider vinegar or lemon juice to taste
2 red Delicious apples, sliced thin
Salad:
4 cup mixed greens
1 head Bibb lettuce
¾ c. walnuts, toasted
¼ cup pumpkin seeds, toasted
Directions:
1. Mix dressing ingredients, except apples together.
2. Whisk in oil until smooth.
3. Season with salt/pepper.
4. Toss with apple slices. Can be refrigerated in a baggie for a few hours until serving time.
5. Place greens, walnuts and seeds in salad bowl.
6. Toss with apple and dressing mixture.
Serves 6.
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