| HEALTHY INGREDIENTS to add to your snack diet! Flax seeds. Use only ground flax seeds as the body can not absorb whole flax seeds. Protein powder. Avoid protein products that have excess carbs in them, unless you want a high calorie drink. Stevia. Zero calories. After a week of two of stevia vs. Sugar you will not notice the difference. Green Superfood. Least processed the better. Find one that uses very little heat which destroys enzymes. Frozen fruit. When freezing bananas use ripe ones. Green ones do not freeze because their sugars have not developed. Stores have great selections of frozen fruit pieces. NOTE: Conventional strawberries, berries and citrus have the most amount of pesticides used in growing. Use organic when possible. That is why I use frozen bananas as very few pesticides are used on banana farms. Pineapples are better also. Lecithin. Lecithin is a great addition to cereals and smoothies. It is a heart healthy fat and helps nourish the skin. It also helps the brain function! Apple cider vinegar. Add to salads and soups or drink in water before meals. Helps with digestion,constipation, weight loss, boosts metabolism and has anti viral properties. It cleans out the uric acid in the body which causes our little joint aches and pains. Wheat germ. Top your cereals with the nutrient dense portion of the wheat! |
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| Fruit Smoothie 1 1/2 cups frozen strawberries 1 cup frozen pineapple chunks 1/2 cup soymilk 1 1/2 cups yogurt STEVIA sugar substitute 1 cup crushed ice You can add protein powder, Lecithin, ground flax seeds, wheat germ or olive oil. Substitute frozen banana pieces for ice. The darker the fruit, the more anti-Oxidant powers it has is the general rule. Orange Julius Shake *1 cup vanilla or plain soy milk *1 serving vanilla protein powder *3 Tablespoons frozen orange juice concentrate *¼ Teaspoon Vanilla extract. * 4 Ice cubes *Stevia to taste if plain soy milk is used. Blend in blender. Again, you can add Lecithin, flax seeds or flax oil to make more nutritious. Cafe Mocha Shake *One serving chocolate protein powder. *One cup soy milk *2 teaspoons instant coffee mix *3-4 frozen banana pieces *Dash Cinnamon *Stevia to taste Blend in blender. Chai Latte Smoothie *One serving Vanilla protein powder *One cup soy milk *3 tablespoons liquid tea concentrate *3-4 frozen banana pieces *Dash cinnamon *Dash of cardemon, ginger, black pepper, clove, or tumeric to taste. Stevia to sweeten to taste. *4-5 ice cubes Blend in blender. Green Tea Peach Smoothie 16 oz. Frozen peaches 3 bags of strong green tea steeped in one 8 oz, cup (cooled) Stevia to taste 2 cups peach or plain yogurt Place fruit in a freezer container, and freeze. Brew tea bags in 1 cup water. Allow to steep five to ten minutes longer than called for; then remove tea bags, cool the liquid and chill well. Very refreshing! Pumpkin Banana Smoothie *One serving vanilla protein powder *One cup soy milk *¼ Cup canned Pumpkin *3-4 pieces frozen banana *3 drops vanilla extract *4-5 ice cubes Blend in blender. |
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| Plain Yogurt and Granola. *Mix plain yogurt and granola for a healthy breakfast start. *Add raw nuts, berries, bananas, sunflower seeds, lecithin or stevia. (Do not use roasted nuts or seeds as they are just fat calories with little nutritional value. The roasting process destroys vital nutrients...and causes most people to break out) Fresh Salsa INGREDIENTS 4 large tomatoes, diced 1/2 large onion, minced 3 cloves garlic, chopped 2/3 cup chopped fresh cilantro 1 jalapeno pepper, seeded and minced 2 tablespoons fresh lime juice Sea salt to taste Chopped cilantro to taste DIRECTIONS In a small mixing bowl, combine tomatoes, onion, garlic, cilantro and lime juice. Add jalapenos 2 teaspoons at a time, tasting after each addition to see how hot the salsa has become. Jalapeno peppers vary in heat, so it is important to taste the salsa to ensure you do not make it too hot to handle. Salt to taste. Use to top plain brown rice, soups or eat with healthy chips. Fruit and Yogurt dip INGREDIENTS 3/4 cup boiling water 1/4 cup raisins 1 (8 ounce) container reduced-fat lemon yogurt 1/4 teaspoon ground ginger 1/8 teaspoon ground allspice 1/8 teaspoon ground cardamom Pineapple chunks 4 large firm bananas, cut into 1/2-inch slices 2 tablespoons lemon juice 2 cantaloupe - peeled, seeded, and cubed 3 cups cubed seeded watermelon Place the water and raisins in a bowl; let stand for 5 minutes. Meanwhile, combine the yogurt, ginger, allspice and cardamom in another bowl. Drain raisins; stir into yogurt mixture. Cover and refrigerate for at least 1 hour. Toss bananas in lemon juice. Alternately thread fruit on wooden skewers or place in a serving bowl. Serve with yogurt sauce. Caffeine Free Chai...Tastes Great! Ingredients: Pero Coffee substitute. 2 teas. Ground Cinnamon Ground Cardamon Ground Ginger Ground Tumeric Stevia or sugar Hot water 6 oz. Soy milk 2 oz. Boil water and place in cup. Add spices according to taste. Use a dash at first and then add to your liking. Top with the soy milk. Amount is to your liking. Very good caffeine free chai. Great for cold days....AND awesome iced in summer!! Honey Lime Fruit 1 (20 ounce) can unsweetened pineapple chunks 1 (11 ounce) can mandarin oranges, drained 2 cups sliced fresh strawberries 2 medium firm bananas, sliced 2 kiwifruit, peeled, halved, and sliced 2 tablespoons lime juice 1 tablespoon honey 1/4 teaspoon grated lime peel DIRECTIONS Drain pineapple, reserving 1/4 cup juice; set juice aside. In a bowl, combine the pineapple, mandarin oranges, strawberries, bananas and kiwi. In a small bowl, combine the lime juice, honey, lime peel and reserved pineapple juice. Pour over fruit; gently toss to coat. Zesty Pita chips INGREDIENTS 2 teaspoons Italian seasoning 2 teaspoons paprika 1 teaspoon garlic powder or garlic salt 4 (6-inch) pita breads, cut into halves Dash of cayenne powder DIRECTIONS In a small bowl, combine the Italian seasoning, paprika, cayenne and garlic powder. Cut each pita half into six pieces; place on an un-greased baking sheet. Spray both sides of wedges with nonstick cooking spray; sprinkle wedges with seasoning mixture. Bake at 350 degrees F for 10-12 minutes or until golden brown, turning halfway through baking time. Cool on wire racks. Great with salsa or hummus! White Bean dip. *One 16 oz. Can white beans. *Two oz. Olive oil *8 roasted garlic cloves *2 tablespoons lemon juice. Mix together in blender and serve on healthy chips or toasted pieces of pita bread. Healthy Cabbage Slaw *One head red cabbage *Two carrots *One small onion *Chopped parsley or cilantro to taste Dressing: *One small can Anaheim chile *¼ cup rice wine vinegar or apple cider vinegar *Dash of Stevia or sugar *One Tablespoon of Lime Juice *Two tablespoons of olive oil or flax seed oil *¼ teaspoon salt or Soy Suace or Braggs liquid Aminos *¼ teaspoon cayenne pepper *Black pepper to taste (Or you can substitute any of your favorite salad dressings. Lite Oriental dressings work best) Cut up veggies to your liking and add dressing. Peanuts or sunflower seeds are optional. Hummus. Use for cracker, veggie, chip spreads or sandwiches. 1 (15 ounce) can garbanzo beans, drained, liquid reserved 2 ounces fresh jalapeno pepper, sliced 1/2 teaspoon ground cumin 2 tablespoons lemon juice 3 cloves garlic, minced In a blender or food processor, combine garbanzo beans, jalapeno, cumin, lemon juice, garlic and 1 tablespoon of the reserved bean liquid. Blend until smooth. Top with paprika or cayenne powder. Holiday sugar and spice popcorn 4 quarts popped popcorn 3 tablespoons butter or stick margarine 1/4 cup sugar 1 tablespoon water 1 teaspoon ground cinnamon 1/4 teaspoon salt Place popcorn in a large roasting pan coated with nonstick cooking spray. In a saucepan, melt butter over low heat. Add the sugar, water, cinnamon and salt; cook and stir over low heat until sugar is dissolved. Pour over popcorn; toss to coat. Bake, uncovered, at 300 degrees F for 10-15 minutes. Serve immediately. Spicy Hummus 3 tablespoons chopped roasted garlic 1/4 cup chopped red onion 2 (15 ounce) cans garbanzo beans, drained 1 1/2 teaspoons dried sage 1 1/2 teaspoons dried basil 1 1/2 teaspoons dried oregano 1 1/2 teaspoons dried parsley 1 tablespoon lemon juice 1 tablespoon olive oil Use blender to blend ingredients until smooth in texture. Add Garbanzo beans a few at a time. Quick Stuff Maynard! Great fiber! Italian Pita Snack 4 whole wheat pita breads 1 tbp chooped fresh basil or 2 tsp dried basil 1/4 tsp black pepper 1/8 tsp dried thyme 36 cherry tomatoes, sliced 2 tbsp grated parmesan cheese Garlic Salt to taste Preheat oven to 350F, using a paring knife, split the pita breads horizontally; cut each into quarters. Place on a nonstick baking sheet. Lightly brush tops of pita wedges with the oil. In a small bowl, combine basil, pepper, and thyme; sprinkle evenly over pita wedges. Place 2 to 3 tomato slices on each wedge. Sprinkle evenly with parmesan. Bake until cheese is slightly browned and bread is crisp, about 5-7 minutes. Using a spatula, place the wedges on a serving platter and serve immediately, or cool on a wire rack and serve at room temperature. Breakfast bars 2 1/2 cups old-fashioned rolled oats 1/2 cup soy flour 1/2 cup fat-free dry milk 1/2 cup toasted wheat germ or ground flax seeds 1/2 cup sliced (flaked) almonds or chopped pecans, toasted 1/2 cup dried apples, chopped 1/2 cup raisins 1/2 teaspoon salt 1 cup dark honey 1/2 cup natural unsalted peanut butter 1 tablespoon olive oil 2 teaspoons vanilla extract Preheat the oven to 325 F. Lightly coat a 9-by-13-inch baking pan with olive oil cooking spray. In a large bowl, combine the oats, flour, dry milk, wheat germ, almonds, apples, raisins and salt. Stir well to blend and set aside. In a small saucepan, stir together the honey, peanut butter and olive oil over medium-low heat until well blended. Don't let the mixture boil. Stir in the vanilla. Add the warm honey mixture to the dry ingredients and stir quickly until well combined. The mixture should be sticky but not wet. Pat the mixture evenly into the prepared baking pan. Press firmly to remove any air pockets. Bake just until the edges begin to brown, about 25 minutes. Let cool in the pan on a wire rack for 10 minutes, and then cut into 24 bars. When just cool enough to handle, remove the bars from the pan and place them on the rack to cool completely. Store the bars in airtight containers in the refrigerator. Gorp *½ box wheat chex or corn chex *4 oz. Organic raisins or dried cranberries *4 oz. Plain M & M’s, chocolate chips or carob chips *4 oz. Raw peanuts, sunflower seeds, or any mixed nut combination. Add to your desired taste. *Add any bite sized dried fruit pieces. *Put in large bag and shake to combine ingredients. |
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SnickerDoodle Spread!Ingredients:
MethodPlace peanut butter, cream cheese, vanilla yogurt, and Splenda in a small microwave-safe cup or bowl. Microwave for 15-20 seconds and then mix well. Spread on whole wheat toast, bagels, or on biscuits; sprinkle some cinnamon on top.Pita Pizza Ingredients:
MethodOpen the inside of the pita bread and put cheese inside.Put the tomato sauce on top of the pita and add meat and vegetables. Toast the pita until the cheese is melted and eat. Veggies: Onion, Garlic, green peppers, mushrooms, bacon bits, tomato...Spinach Dip with Mushrooms Ingredients1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry DirectionsIn a medium-sized bowl, combine all ingredients. Mix well, cover and refrigerate. Serve chilled with a variety of raw vegetables. Cucumbers with Cottage Cheese Dip Stirring a spice blend into cottage cheese makes an instant protein-rich dip for your favorite cut-up vegetables. Try garlic salt, Cayenne pepper, black pepper, paprika, or seasoning salt blend. |
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