Recipes

MY GREEN SMOOTHIE


1 banana
3 plums
1 apple
1/3 cup greek yogurt
1/2 cup pineapple
1/2 avocado
2 cups spinach

put all in blender with water enough to make a nice smoothie

whole recipe has 700 calories,
4 proteins, 5 1/2 fruit, 4 fats, 2 vegetables and 20 grams of fiber

if you share with 4 people you will have
175 calories, 1 protein, 1 1/2 fruit, 1 fat, 1/2 vegetable and still 5 grams of fiber

TABOULEH (4 servings)

1 cup bulgur
2 cups boiling water

1 cup spinach, finely chopped
1/2 cucumber, chopped
2 tomatoes, chopped
1/2 bunch green onions, sliced
handful of raw sunflower seeds 
1/8 tsp ground pepper 
1/4 tsp sea salt to taste
juice from a large lemon
1 tbsp white wine vinegar (optional)
1 tbsp cold pressed organic extra virgin olive oil
1/2 avocado

4 cups of romaine lettuce divided on 4 plates

Pre soak the bulgar in the boiling water for 1 hour

Mix all ingredients together except the oil and the avocado. Let the ingredients stand for about 15 minutes to blend the flavours. Then add the oil and mix through.

Serve on a bed of romaine lettuce and sliver the avocado on top


275 calories, 2 fats, 1 protein, 1 1/2 starch, 2 vegetables, 12 grams of fiber

FRIED CHICKEN DONE RIGHT

This recipe meets all 5 of the steps to a healthy dinner. By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad.
Servings: 6

Here's what you need...

• 2 eggs
• 2 Tablespoons fruit-only apricot preserves
• 2 Tablespoons Dijon mustard
• 1/2 teaspoon garlic powder
• 1/2 teaspoon red pepper flakes
• 1/2 cup almond flour
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried thyme
• 1/2 teaspoon sweet paprika
• 1/2 teaspoon salt
• 2 lbs boneless, skinless organic chicken tenders

1.     Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.

2.     In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.

3.     In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.

4.     Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.

5.     Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.

6.     Serve with a side of sugar-free BBQ sauce or organic honey mustard.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein. 

GREEK STYLE SALAD (serves 4)

-1/2 onion, chopped
-2 cucumbers, chopped
-2 red peppers, chopped
-2 medium size tomatoes, chopped
-1 cup chopped jicama
-1 oz (28 g) buckwheat, rinsed, soaked overnight and drained
-2 avocados, cubed
-2 tbsp sunflower seeds, raw
-2 tbsp pumpkin seeds, raw
-4 tbsp flax seeds, freshly ground
-balsamic vinegar to taste

Mix all vegetables together and put in a bowl. Place avocado on top and sprinkle with the seeds.
Add vinegar to taste.

This salad is low in Cholesterol and Sodium. It is a good source of Dietary Fiber (16 g), Vitamin A, Vitamin K, Magnesium and Manganese, and a very good source of Vitamin C. It has healthy fats and is a good source of protein

MUESLI

-5 cups old fashioned oats
-1 cup cashew nuts pieces, raw
-1 cup pecans, chopped
-1/2 cup flax seed, ground
-1 cup pumpkin seeds
-1/2 cup sesame seed
-1 cup sunflower seed
-1/2 cup wheat germ
-1/2 cup cranberries
-1/2 cup raisins, seedless

mix all ingredients together in a large bowl and keep in freezer

Cook as porridge or eat with  nut milk or yogurt as a cold cereal.
Add sweetener to taste (optional)

CURRIED STIR FRY (serves 6)

1/3 cup sesame seeds
1 tbsp coconut oil
1 large Onions, chopped
3 cloves garlic
2 cups green beans, cut in small pieces
4 cups cabbage, chopped
1 cup leek chopped
1 1/2 cup broccoli
1 1/2 cups cauliflower, chopped
1 cup kale, chopped
salt and pepper to taste
1 tsp curry powder
1 tbsp curry paste
2 cups Crimini mushrooms, sliced
6 tbsp raw cashews, chopped
1 1/2 cup quinoa
3 cups water

Prepare quinoa, rinsing it well and cooking it in the water for about 20 min.

Toast sesame seeds and set aside.

Melt the oil, add onion and garlic and cook until translucent. Add green beans and cook for about 3 min. Add cabbage and cook for 3 min. Add other veggies except the mushrooms and stir fry until tender. Add spices and sesame seeds, and stir.

Add mushrooms and stir for 1 min

Put quinoa and stirfry unto plates and sprinkle with cashews.

This food is very low in Cholesterol. It is also a good source of Folate, Magnesium, Phosphorus and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin K and Manganese.

And of course there is lots of fiber in here; 10 g.



CABBAGE SALAD Serves 1

pre-cut cabbage for one person
1 handful of sunflower seeds
2 tbsp of cooked wheat kernels
2 tbsp of nutritional yeast
1 handful of raisins or cranberries
1/2 avocado cut in blocks
some balsamic vinegar to taste

Put the cabbage in a bowl, and add the other ingredients on top. Sprinkle with the vinegar to taste

Enjoy

VEGETABLE SOUP

1large onion,chopped,
1 large leek, sliced,
1 large red pepper, chopped,
1 kohlrabi, cubed,
1 cup of snowpeas, chopped,
2 carrots, sliced
1 cup of kale, chopped
1 can of tomato paste
1 can of red kidney beans, including liquid
2 vegetable bouillon blocks
salt and pepper to taste

Put into a 3 quarts pan and top off with water. Bring to a simmer and simmer until the veggies are soft.

Enjoy

WATER KEFIR RECIPE

1/3- 1/2 cup of raw sugar
1-2 dried figs
1/2 organic lemon
1/2 cup of kefir grains
6 cups of non-chlorinated water

using a glass jar, with room to spare, add water and sugar, making sure to stir until the sugar is dissolved

add the fruit

add the grains

Cover loosely and let stand in a room temperature, out of the sunlight, space. On the counter is fine.

Let the grains do their thing for the next 1-3 days.

After this time, strain the liquid. Juice the lemon and add that back into the liquid (kefir). The figs can be used once or twice more with a new batch. The grains need to be rinsed in non-chlorinated water and either put in a glass of water and kept in the fridge until ready to be used again (within a few days) or started with another batch right away. The kefir can be put it either in the fridge where it slows down fermentation, or leave on the counter.

This will give you a wonderful, fizzy drink, loaded with good probiotics. You can either drink as is or mixed in with a fruit juice. Drink about a glass in the morning, before breakfast, and a glass before dinner.

If you have soft water it is better to add 1/8 tsp baking soda and 1/4 tsp (sterilized) eggshell to provide some minerals to help the grains multiply and keep them healthy.

FRUITY DESSERT WITH COCONUT CREAM (serves 6-8)

1 papaya, chopped
2 mangos, chopped
1 pint of strawberries, (about 300 grams) chopped
2 tbsp lemon juice
6 tbsp canned coconut milk
1 tbsp maple syrup

Put the fruit in a pan and slowly heat, cook until softened. Add the lemon juice, put in nice serving dishes and cool in the fridge.

Take the thicker part of the coconut milk and blend with the maple syrup.

Just before serving, divide the coconut milk over the fruit and Voila, a wonderful sweet and fruity dessert with a creamy topping.

FRUITY SALAD (serves 4)

-1 cup green onions, chopped
-2 cucumbers, chopped
-2 red peppers, chopped
-2 medium size tomatoes, chopped
-1 cup chopped jicama
-1 cup cauliflower, chopped
-2 avocados, cubed optional
-2 tbsp sunflower seeds, raw
-2 apples, chopped
-1/4 cup raisins
-1/4 cup cranberries
-4 tbsp flax seeds, freshly ground
-2 tbsp nutritional yeast
-balsamic vinegar to taste

Mix all vegetables and fruits together in a bowl.

Place avocado on top and sprinkle with the seeds and the nutritional yeast.

Add vinegar to taste.

As usual; lots of nutrition and fiber and lots of good taste as well.


MOSTLY GREEN STIR FRY (3-4 servings)

1 tbsp olive oil
2 cloves Garlic, Minced
2 cups onion, chopped
2 cups kale, chopped and packed
1 orange pepper, chopped
1 1/2 cup snow peas, chopped
2 cups asparagus, chopped
1 cup mushrooms, sliced
1/8 cup almonds, slivered
1/8 cup sunflower seeds
1 tbsp curry paste, mild
1 tsp basil
1 tsp oregano
salt and pepper to taste
1 oz soy mozarella cheese, shredded
1 cup quinoa
2 cups water

Rinse quinoa well and add water. Bring to a boil and simmer for 20 min.

Heat the olive oil and add the garlic and onion. Stir while cooking until translucent.

Add curry paste and blend well. Add the next 5 vegetables one by one, giving each about 2-3 min, to soften before adding the next vegetable.

Add the nuts, seeds, herbs and spices and stir well, giving it a chance to blend well and warm. Taste

Put quinoa on plate, add the stirfry and top with the cheese

A wonderful stirfry, high in dietary fiber, protein and lots of good nutrients.

Enjoy


A LUNCH IDEA

Take a sprouted grain torlilla

spread with some pesto and/or hummus. Layer some  cheese on that and fill with cold or warmed up leftover curried stir fry or any other stir fry you have left over.

Wrap it up and whether it is warm or cold, you have a wonderful satisfying lunch.

CHOCOLATE PUDDING (3-4 servings)

This is a wonderful, no cooking requiered, quick to prepare, wholesome dish. Full of nutrients, fiber and healthy fats.

1 avocado
1 banana
10 almonds with some water to dilute or almond milk to get desired consistency
1 tbsp cacao powder
1-3 pitted dates. To taste, optional

Put all the ingredients in a blender, being careful not to put in too much liquid to start out with or it will become to watery, and blend until all is mixed well.

If using the almonds and you do not want chewable pieces, you might want to run them through a blender or coffee grinder first.

And that is it.