Monday, October 11, 2010

Healthy Recipes

Veggie Animals

Using toothpicks to assemble, take some sliced veggies such as carrots, celery, peppers, broccoli and make animals. I’ve seen one that had the dip right on top (on the head). The kids thought the food was fun.

Sweet Potato Fries

I make these homemade


1 can black beans (or soaked black beans) 1 can shoe peg corn (drained)

1 can diced green chilies 3 or more avocado

6-8 diced tomatoes (or 1-28oz can chopped tomatoes) 1 pkg Good Seasons Italian dressing

1/4-1/3 cup vinegar Juice from ½ lemon

Optional: cilantro, red onion, green onion

Stir all ingredients together & chill. Serve with tortilla chips.


1 16 oz. can garbonzo beans or 1/2 can of black beans and 1/2 can garbonzo (i use half and half)

2 cloves garlic

3 TB tahini

1/2 tsp. salt

2/3 tsp. cumin

1/4 c. olive oil (i use 1/8)

juice from 1/2 lemon

Put in food processor and enjoy! I leave some of the juice from the black beans in there so it makes up for less olive oil. I still drain most of it, but leave a tiny bit in there. Serve with whole wheat tortillas or crackers.


Air popped corn                                                    Extra virgin Olive oil
Braggs liquid Aminos                                           Nutritional yeast (1/4-1/3 cup)

Pour olive oil (in place of butter) on top of popped corn. Spray Braggs liquid aminos (in place of salt) and nutritional yeast (high in B vitamins).

Apples and Nut Butter

This is a great after school snack or a day at the park. Apple slices can be dipped into pineapple or lemon juice to prevent browning. Bring a small container of peanut or almond butter for dipping.

Ants on a Log

Celery Almond or peanut butter Raisins

Wash a stalk of celery (I buy organic celery, as it is one produce item that is heavily spread with pesticides) and put a strip of nut butter on it. Then place some raisins on top. It’s fun to make and eat, so kids may enjoy this snack after school. I enjoy it anytime.

Dried Fruit

Can be purchased or dehydrated at home. I like to use fruits that are getting soft or will not be eaten. Before I go out of town, I dehydrate or freeze most of my produce for this purpose. Some of my favorites are apples, peaches, apricots, pineapple, bananas, mango, and strawberries. Watch for sales on these items as well. You can easily make some homemade fruit leather too by blending and pouring onto a dehydrator sheet.

Peanut Butter Balls

Mix together: 1 c honey

1 c peanut or almond butter

Add: 2 c whole grain flours (wheat germ, oats, etc) ½ c raw sunflower seeds

½ c sunflowerseeds Raisins

Nuts (optional)

Make into balls and roll in dried, unsweetened coconut.

Green Smoothie

4 cups baby spinach or mixed greens (preferably organic) ¾ cup water

1 frozen banana (peeled first and then frozen) 2 cups frozen fruit

Put spinach and water in blender and liquefy it. You do not want any ‘chunks’ of spinach. Add in frozen fruit to your desired thickness. If needed, add water or juice.

Raw “Frosty”

3 cups water ¼ cup Maple Syrup, Dates, agave, or honey

¼ cup carob or cocoa powder 2 t. Vanilla or more

5-6 frozen bananas Cherry Extract (opt)

In a blender, combine water and bananas. Add carob, maple syrup and vanilla. Blend until smooth. If the carob leaves a bitter taste, add a TINY pinch of cayenne pepper.

6 Week Bran Muffins

2 1/4 cup boiling water 5 t soda
1 cup coconut oil 1 1/2 cup agave or honey
4 eggs 2 cups raisins, nuts, or dates
1 qt plain yogurt 5 cups whole wheat flour/sprouted flour
1 t salt 4 cups Bran Cereal (All Bran or Essential 10)
2 cups Bran flakes (Peace Essential 10)

Add soda to water, let cool. In separate bowl, cream coconut oil and add sugar and eggs (one at a time). Stir in yogurt and remaining ingredients. Chill for at least 2 hours and then make muffins whenever you wish. Batter keeps in the fridge for up to 6 weeks! Bake 425 for about 15 minutes. Makes 5 dozen.


Tortillas (uncooked are best) 1 cup cooked brown rice

1 can black beans 1 tomato (sliced)

1/8 onion (finely chopped) ½ cup hummus

1 clove garlic (minced) lettuce

1 cup salsa 1 avocado (sliced)

Dressing of choice (ranch, chipotle, etc.) 1 can olives (sliced)

Cheese (optional)

Place black beans, onion, and garlic in saucepan and warm. Cook 1st side of tortilla and flip. As the second side cooks, place toppings on, starting with-cheese, black bean mixture, hummus, rice, avocado, tomato, olives, salsa, lettuce, and dressing.

Sweet Wrap

Tortillas (uncooked are best)

Honey or agave


Cook first side of tortilla and flip. Top with some honey or agave and sprinkle cinnamon on top. Roll up tortilla and eat as a snack.

Rachel Ray Potatoes

1 small onion Olive oil

½ green pepper 1 t paprika

clove of garlic red potatoes

palm full of grill seasoning (season salt)

Coat jelly-roll pan with olive oil and place cut up potatoes on it. Sprinkle potatoes with season salt & paprika. Sprinkle cut-up peppers, onion, & garlic on top. Bake 30 min at 450°-500°.

Trail Mix

1 cup raw cashews – pieces or whole I cup roasted peanuts

1 cup raw almonds 1 cup raw pumpkin seeds

1 ½ cups date pieces 1 cup raw sesame seeds

1 cup raisins

Mix together and enjoy.

Super Charge Me Cookies

Makes 4 dozen cookies

4 cup quick oats

2 2/3 cup spelt flour

1 tsp (rounded) sea salt

1 – 2 tsp cinnamon

1/2 cup unsweetened shredded coconut

1 –1 1/3 cup raisins or chopped dried fruit

3/4–1 cup carob or chocolate chips (optional; or use more dried fruit, nuts, or seeds)

1 tbsp + 1 tsp baking powder

1 1/3 cup flax meal (not flax seed)

2 cups pure maple syrup

¾ cup almond butter (may use cashew, peanut, hemp seed butter)

2 tbsp pure vanilla extract

½ cup canola oil

Preheat oven to 350°F. In a bowl, combine oats, flour, salt, cinnamon, coconut, raisins, and carob or chocolate chips, sift in baking powder, and stir until well combined. In a separate bowl, combine flax meal, syrup, almond butter, and vanilla and stir until well combined. Stir in oil. Add wet mixture to dry, and stir until just well combined (do not overmix). Line a baking sheet with parchment paper. Spoon batter onto baking sheet evenly space apart, and lightly flatten. Bake for 13 minutes (no longer, or they will dry out). Remove from oven and let cool on baking sheet for 1 minute (no longer), then transfer to a cooling rack.

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