Healthy Food for a Healthy You!

Fruit and Nut Energy Bites

2024-06-16T18:51:00.000-07:00

Ingredients

1 cup dried apricots

1 cup dried cranberries

1 cup walnuts

1 cup roasted salted almonds

2 TBSP chia seeds

5 TBSP honey

Directions

Put all ingredients in food processor and pulse until mixture is able to form a ball in your hands.

Make rounded TBSP sized balls. Makes approximately 37 bite sized balls. Refrigerate.

*Chef's note: I used a heavy duty food processor made by Breville. If you have a "regular" food processor you might want to pulse the nuts first, mix the honey and chia seeds together first and add slowly, and then slowly add the dried fruit. You also might want to cut the recipe in half. I've burnt out several less durable food processors by asking them to do too "much".
.

Chia Pudding and Fruit Cocktail Parfait

2015-04-03T07:04:00.000-07:00

Ingredients

14-oz. almond milk
6 tbsp chia seeds
5 tbsp shredded unsweetened coconut
5 tbsp maple syrup
1 tsp vanilla extract
15 oz. can of fruit cocktail or 4 serving sized cups

Directions

In a bowl, combine the almond milk, chia seeds, shredded coconut, maple syrup and vanilla extract. Whisk until well combined.
Let the mixture sit for about 30 minutes at room temperature.
Mix once more, cover, and refrigerate for at least 1 hour.
Using 4 serving glasses, alternate layers of chia pudding and fruit cocktail until glasses are filled to the top, ending with fruit cocktail.
Top with some shredded coconut and serve immediately or keep in the fridge until ready to serve.

Serves 4.

My inspiration came from http://vegetariangastronomy.com/2014/08/fresh-mango-coconut-chia-seed-parfait/

Raw Dehydrator Buttery Kale Crackers

2015-04-03T07:03:00.000-07:00

According to copyright law, I cannot just cut and paste the recipe on my site, so here is a link to the recipe.

Changes I made...

I changed the title because I thought they tasted more buttery than cheezy.
I decreased the chipotle to 1/2 tsp because they were too spicy for my taste.
I also just used regular paprika.
I didn't use himalayan salt.
I also added 1/2 tsp sea salt to the recipe and sprinkled a bit on the crackers before I put them in the dehydrator.

Does that make it a new recipe? Who knows? I'm just playing it safe. Enjoy!

Here is the link:

http://www.rawmazing.com/cheezy-kale-crackers/

Easy and Delicious Vegan Pancakes

2015-04-03T07:01:00.000-07:00

Ingredients

3/4 c. unsweetened applesauce
3 c. oat flour (Just grind up some oats in your food processor)
3 scoops vanilla protein powder
2 T coconut sugar or raw cane sugar (avoid white sugar)
2 tsp baking powder
1/2 tsp sea salt
1/2 cup mashed banana
2 1/2 c almond milk
1/2 tsp vanilla

Directions

Spray non-stick spray on cooking surface.
Preheat griddle or pan on medium heat.
Mix all ingredients together and drop approx. 1/4 cup batter on pan for each pancake.
Cook on each side approx. 1:30-2:00 minutes. Keep an eye on them.
Serve with your favorite topping.
Makes about 24 pancakes. 6 servings.

Super Easy Tofu Breakfast Scramble

2015-04-03T06:59:00.000-07:00

Ingredients

8 ounces extra-firm tofu crumbled
2 medium sized potatoes, your choice. (Yukon gold is a good choice. Holds shape better.)
1/4 tsp. sea salt
2 tsp. ground turmeric
2 cups fresh spinach
optional - soft corn tortillas

Directions
In a bowl, crumble the tofu by hand or with a fork .
Microwave the potatoes until done. 10 minutes? Check periodically with a fork. Try 2 minute intervals.
Cut the potatoes up into cubes.(You could also cook the potatoes in a stir fry pan adding a little water.)
Combine the potatoes and the tofu in a stir fry pan.
Stir in sea salt and turmeric. Cook for about 3-4 minutes on medium heat. Stirring to avoid burning.
Add spinach and stir until spinach is wilted. About a minute.
Serve on a plate or place approx. 1/4 cup inside a tortilla and eat like a breakfast taco.
Garnish with fresh slices of oranges.
Yum!

Makes approx. 4 generous servings

Recipe adapted from 21-Day Weight Loss Kickstart by Neal D. Barnard, MD. Breakfast Scramble recipe.

Creamy Dreamy Green Smoothie

2015-01-24T13:51:00.001-08:00

Ingredients

1 granny smith apple. Leave skin on. Remove core and cut into pieces.
½ -inch knob of fresh ginger root. Peel off skin.
2 cups spinach or kale leaves
1 banana
1 cup pineapple in natural juice
1 stalk celery

· Add as needed ½ -1 cup water

Directions
Put all ingredients in blender. Blend until smooth. Add water as needed.
Makes 2 large servings.

"Baked" Potato with Steamed Broccolli and Sausage-less Sausage

2015-01-24T13:42:00.001-08:00

Super Easy Dinner

"Baked" Potato - Scrub your potato clean under running water with a brush. Perforate skin with a few knive or fork holes. Microwave medium sized potato for 5 minutes.

Steamed Broccoli - wash and cut up broccoli. (1/2-1 cup depending how hungry you are!)

Put it into a pan with 1/2 c. water. Use a steamer if you have one.

Turn heat on high until boiling.

Turn the heat down and simmer for 5 minutes.

Drain and put on top of your "baked" potato.

"Sausage"

Microwave your "sausage" for 30 seconds.

Cut up and put on top of the potato and broccoli.

Delish!

Hummus, Spinach and Sprout Sandwich

2015-01-24T13:31:00.003-08:00

Super Easy Lunch!
We use sprouted Ezekiel Bread due to wheat intolerance.
This does call for making the hummus and sprouts ahead of time which requires planning. After you've taken care of this...
Just spread the hummus on the bread, sprinkle on some sprouts, and add some spinach. Slice up an orange and you have a delicious lunch.

http://healthyfoodforahealthyou.blogspot.com/2014/03/sweet-red-pepper-hummus.html

or

http://healthyfoodforahealthyou.blogspot.com/2015/01/mustard-hummus.html

How to Sprout Hulled Sunflower Kernels

To sprout hulled sunflower kernels, rinse them thoroughly in cold water to remove any debris from packaging. Place them in a bowl of water and allow them to soak for 12 hours. The tiny kernels will swell slightly. Drain the water and remove any skins that cling to the kernels. Allow the kernels to set for another 12 hours at room temperature to encourage sprouting. A tiny white sprout should be visible at the pointed end of the seed. Your sprouted sunflower seeds are now ready to eat.
Read more : http://www.ehow.com/how_4430694_sprout-sunflower-seeds.html

Liver Pate' Almost

2015-01-24T13:19:00.002-08:00

Ingredients

2 T. dried onion - soaked in a bowl with water to cover them for 10 minutes. Drain off remaining liquid.

4 1/2 cups water
1 1/2 cup brown lentils
1/2 tsp. Berbere spice
4 vegetable boullion cubes

1/2 tsp. garlic powder
1 tsp paprika
1/2 tsp peppper
1 tsp dried thyme
1/2 c sun dried tomatoes
1/2 T balsamic vinegar
1/2 tsp salt

Directions
Soak dried onion as mentioned above.
Cook lentils with Berbere spices and 4 boullion cubes of choice using 4 1/2 cups water with 1 1/2 cups lentils or as directed on package using similar amount.
After lentil are cooked and cooled and onions soaked add to food processor.
Add remaining ingredients.
Blend until smooth.
Serve with crackers at room temperature or cold.
Refrigerate leftovers.

Healthy Salad

2015-01-17T14:09:00.000-08:00

Ingredients
Orange Vinagrette Salad Dressing.
See link: http://healthyfoodforahealthyou.blogspot.com/2014/07/orange-vinagrette-dressing.html
Spinach
Kale
Walnuts
Raw Pepitas
Raw Sunflower Seeds

Directions
Wash spinach and kale.
Hand tear Kale off of stem.
Cut off Spinach tails. We just leave them on.
Sprinkle walnuts and seeds on salad.
Add dressing.
Enjoy!

Portabella and Hummus Sandwich

2015-01-17T14:08:00.000-08:00

Ingredients
Hummus ingredients.
See link: http://healthyfoodforahealthyou.blogspot.com/2014/03/sweet-red-pepper-hummus.html
Sprouted Bread. We like Trader Joes and Ezekiel
Fresh Spinach

Directions
Make Hummus
Slightly cook portabellas on non-stick pan or grill
Toast your bread slightly.
Put portabellas in between 2 pieces of bread.
Toast the bread and portabellas together.
Watch so it doesn't burn
Remove bread and portabellas from heat.
Put hummus on your bread, add the portabellas and add spinach.
Eat!

Mustard Hummus

2015-01-17T14:07:00.001-08:00

Ingredients
2 15 ounce can chickpeas rinsed and drained
4 T Lemon Juice
1 T spicy brown mustard
1/4 tsp salt
1 c chopped gr. onions (4-5 onions)
1 T reg mustard
1 T dijon mustard
1/2 tsp ground tumeric

Directions
Put into food processor. Add water as necessary to blend. Serve immediately with veggies, crackers, or chips.

Delicious Orange Smoothie

2015-01-17T14:07:00.000-08:00

Ingredients
2 Large Carrots - scrubbed and/or peeled and cut up
1 15 oz. can mandarin oranges with juice
1 Green Apple with skin, cored and cut up
1 banana
1 inch piece raw ginger root
1 20 oz. can natural juice pineapple

Directions
Put all ingredients in blender.
Add water as needed.
Makes 2 large servings.

Notes
IF you don't have the exact sizes for the ingredients it's ok. More or less of one or two ingredients is ok.
If I have leftovers I just put them in mason jars and put them in the refrigerator. The smoothie keeps well unlike juicing.

Cocoa Date Bars

2015-01-17T13:32:00.000-08:00

Ingredients
2 cups sprouted sunflower seeds ( See how to sprout sunflower seeds link)
2 cup pitted dates or raisins
2 T. Cocoa powder unsweetened
5 T hemp or chia seeds or a mixture of both! Flax works too!

Directions
Put all ingredients in a food processor.
Blend until mixed.
Line pan with wax paper. Spread mixture.
Put in freezer until solid.
Flip the pan over and remove the wax paper.
Cut and put into a container.
Line each layer with wax paper to keep from sticking.

You can also roll it into balls. It's a little sticky. Refrigerate.

How to sprout sunflower seeds.
http://www.ehow.com/how_4430694_sprout-sunflower-seeds.html

Note: I use sprouted sunflowers because sprouting breaks down the enzymes in the seeds and makes them more digestible. Also, on the Prevent and Reverse Heart Disease plan you do not eat nuts.

Oatmeal Breakfast Bars

2014-12-27T18:12:00.003-08:00

Ingredients

2 1/2 cups old-fashioned rolled oats
1/4 cup oat flour
1/4 cup ground flaxseed
1/8 cup goat's milk (lactose free)
1/4 c. vanilla protein powder (Trader Joe's)
1/2 cup hemp seeds
1 cup raisins
1 cup honey
1/2 cup natural unsalted almond butter

Directions

Preheat the oven to 325 F.

In a large bowl, combine all ingredients.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. Makes 15 bars in a 7x11 pan.

Note: I found this recipe in a magazine but I don't know which one. It just said May 2012 at the bottom and they were called muesli breakfast bars. I found a recipe similar to it on the site below but of course I changed quite a few things.

http://www.mayoclinic.org/healthy-living/recipes/muesli-breakfast-bars/rcp-20049614

Beet Power Smoothie

2014-12-27T18:00:00.001-08:00

Ingredients:

1/2 cup water

1/4 large Beet, peeled

2 large Carrots, peeled

1 small apple ( I used gala)

1/2 tsp. ground ginger

1 Banana

1 T Almond Butter, raw

1/2 scoop vanilla protein ( I used Trader Joe's)

1T hemp seeds

Directions:

Put in blender and blend until smooth

Inspiration for this recipe was originally from this site:

http://www.theholykale.com/2012/06/banana-beet-smoothie/?printthis=1&printsect=1

I changed quite a bit!

Cran-apricot Oatmeal Energy Bites

2014-10-09T08:09:00.002-07:00

Ingredients

1/2 cup dried apricots

1/2 cup dried cranberries

½ cup vanilla protein powder(any variety) or vanilla meal replacement powder

1 1/3 cup oatmeal

2 T. ground flax seed meal

3 T. hemp seeds

½ tsp. ground ginger

¼ tsp. sea salt

1/3 cup honey

Note - If you want to make the recipe vegan, use brown rice syrup or agave nectar for the honey.

Directions

I like to put ingredients in one at a time in the above order. When everything has been added, process until mixture is blended. You know the dough is ready when starts chunking up in the food processor.Roll into bite sized balls and refrigerate.

Apricot Oatmeal Energy Balls

2014-10-09T08:03:00.001-07:00

Ingredients

1 cup dried apricots

½ cup vanilla protein powder (any variety i. e. whey, soy, brown rice, etc.) or vanilla meal replacement powder

1 1/3 cup oatmeal

2 T. ground flax seed meal

3 T. hemp seeds

½ tsp. ground ginger

¼ tsp. sea salt

1/3 cup honey

Note - If you want to make the recipe vegan, use brown rice syrup or agave nectar for the honey.

Directions

Roll into bite sized balls and refrigerate.

Orange Vinagrette Dressing

2014-07-18T09:24:00.003-07:00

Ingredients
1/4 cup mandarin orange slices ( I used one of those serving size cups that you get in a package of 4)
1 T Dijon mustard
2 T balsamic vinegar
2 T honey

Directions
Drain juice from mandarin orange slices. Drink or save for a smoothie!
Add all 4 ingredients to blend and blend.
Serve over salad.
Refrigerate remaining dressing if there is any!

Creamy Broccoli Soup

2014-07-18T09:23:00.004-07:00

Ingredients
1 large onion
6 cups of fresh broccoli chopped
1 large potato chopped
1 tsp. thyme
4 cups vegetable stock or broth (You can use just plain water too. The soup is so flavorful)

salt and pepper to taste (I like to leave it plain and let others add the salt and pepper if I am feeding other people)

Directions
Saute onion. Use water not oil. Watch and stir.
Add thyme, potato, vege. stock and broccoli.
Bring to a boil. Simmer for ten minutes or until potatoes are tender.
Puree in a blender. Careful to do small amounts and don't burn yourself!
Return to pot.
Serve with rice

Oatey Cocoa Sunflower Seed Balls

2014-07-18T09:21:00.001-07:00

Ingredients
2 cups sprouted sunflower seeds ( See how to sprout sunflower seeds link)
1 1/4 cup pitted dates
1 cup raisins
2 T. Cocoa powder unsweetened
3 cups old fashioned oats
1 T honey

Directions
Put all ingredients in a food processor.
Blend until mixed.
Roll into bite sized balls.
Roll in oats
Refrigerate.

How to sprout sunflower seeds.
http://www.ehow.com/how_4430694_sprout-sunflower-seeds.html

Margarita Smoothie

2014-07-18T09:17:00.000-07:00

Ingredients
1 cup ice
1 T 100% lime juice (Fresh or bottled. Fresh is better.)
1 T 100% lemon juice (Fresh or bottled. Fresh is better.)
4-6 strawberries
3 large slices of pineapple or 6-8 cubes
1 banana
1/2 or whole orange, start with half, add to taste.
1-2 T agave nectar - You can skip this. It doesn't need it and adds many calories.

Directions
Put all ingredients in a blender and blend. :)

Optional
You can go two directions here...
1 direction (not recommended for health) - Add a shot of tequila. This version is WAY less calories than the mix you get in the store.
Meal direction - Add a scoop of protein powder and you have a healthy meal or snack depending on your activity level.

*Remember it takes a deficit of 3500 calories to lose 1 pound.

That's 500 calories a day.

Make healthy choices!

Good Morning Breakfast Smoothie

2014-07-16T13:50:00.001-07:00

Ingredients
1 cup frozen papaya
1 frozen banana
1/2 cup almond milk
1 cup fresh kale
1 scoop brown rice powder

Directions
Put into blender and blend.
You may need to add more almond milk or water so that it blends and is drinkable!

Cocoa Date Energy Bites

2014-07-08T19:48:00.002-07:00

Ingredients

1 cup pitted dates

1 cup dried cranberries

1 cup walnuts or to be heart healthy sprouted sunflower seeds

2 TBSP cocoa powder

2 TBSP honey

Directions

Put all ingredients in food processor and pulse until mixture is able to form a ball in your hands.

Make rounded TBSP sized balls.

Refrigerate.

Blueberry Energy Smoothie

2014-07-08T19:17:00.000-07:00

1 frozen banana

1 cup frozen or fresh blueberries

1 handful of fresh baby spinach

1 scoop protein powder

1 cup almond milk

3-5 ice cubes

Put all ingredients in a blender and blend until smooth. Makes 2 servings. Enjoy. :)