Earth Cookie or Muffin
Another treat with something from every food group.
In a large bowl add:
1/2 cup olive oil or 1/2 cup butter (more tasty with butter)
1 cup no sugar added apple sauce
1/2 cup honey
3 large eggs
1 tsp vanilla
4 cups oat flour or whole wheat flour
1/2 cup wheat germ or oat bran
1/2 tsp salt
1 tsp baking powder
1 tsp baking soda
1/2 cup skim, soy, cashew, or almond, milk
1/2 cup shredded no sugar added coconut flakes (optional)
1/2 cup raisins (optional)
1/2 no sugar added peanut butter (optional)
Mix well with beaters
Spray oil on cookie sheet or into muffin pans
For cookies, put large soup spoon fulls on the cookie sheet or put the mixture into the muffin pans
Bake 10 to 15 minutes
Saturday, December 31, 2016
Full Meal Super Energy Bar
Another example of sneaky nutrition
Click on the links for health and nutritional information. You'll be amazed at the nutritional benefits from some of these ingredients.
As with all the smoothies on this site, this food helps establish essential food security.
This bar has something from every food group
You can start with a blender to mix all the ingredients except the seeds if you are using rolled oats.
If you use wheat flour or oat flour you can add everything to a bowl and use a mixer.
Recipe # 1. (2nd recipe below)
Add to a blender or large bowl:
4 large eggs
3 cups rolled oats or oat flour or whole wheat flour
2 cups skim milk or cashew, almond, or soy milk.
1 cup honey
2 cups no sugar added peanut butter (fresh ground is best)
2 cups zucchini (if doing this in a blender, you can add zucchini cut into small pieces, if in a bowl and using a mixer, shred the zucchini)
Blend well. If in a bowl, mix these ingredients well.
If doing the first part in a blender, and it would need to be a large blender, add everything into a bowl then add... If already in a bowl just add the following.
1/2 cup pumpkin seed
1/2 cup sunflower seed
1/2 cup raisins
1 cup chia seed
Optional but makes it taste better:
1 tsp baking powder
1tsp baking soda
If you have problems finding these items, many can be purchased in the bulk section at WinCo (There's coupons in the link too.)
Mix well.
Spray a large cookie sheet with a spray oil
Pour all ingredients into the cookie sheet.
Put in an oven, preheated to 400 degrees.
Bake for 15 to 20 minutes. (Put kitchen knife or fork into bars to make sure it comes out clean and the bars are completely cooked. same for the recipe below. Don't overcook.)
Cut into serving sized. Best served warm.
Now if you were to eat the whole pan (using the 3 cups rolled oats) all by yourself...which is not recommended you would consume:
Recipe # 2.
Add to a blender:
3 cups rolled oats (as above you can also use oat flour or whole wheat flour)
2 cups cashew milk (recommended) you can also use: soy, almond, or skim milk
1 12 FL OZ container, no sugar added, frozen concentrated apple juice
4 large eggs
1/2 cup brazil nuts
2 - 2 1/2 cups chopped zucchini
Blend well. You may need to stop the blender and push some of the items towards the bottom to make sure everything is well blended. Do not do this while the blender is going. Be careful to not run the blender motor for too long and overheat the blender.)
Pour mixture into a large bowl.
Add:
1/2 cup walnuts
1 cup pumpkin (you can use the pumpkin from a can)
2 large cored apples, chopped into small pieces.
1 tbsp. cinnamon
1 tsp baking powder
1 tsp baking soda
Use a beater and mix well.
Take a large cookie sheet as in the video above and spray with a no calorie spray, butter flavored is best.
Pour mixture into the cookie sheet.
Place into an oven preheated to 400 degrees.
Bake for about 30 minutes.
Test to make sure done with a kitchen knife or fork.
Let cool just a bit. Best served warm.
Cut into small pieces. For calorie and nutritional information, divide the information below by the number of evenly cut pieces.
Approximately:
Calories 3150
Fiber 56g
Sugars 290g
Protein 71.6g
Fat 107.6g
Cholesterol 430mg
Sodium 1,801mg
Carbohydrates 518.6g
Click on the links for health and nutritional information. You'll be amazed at the nutritional benefits from some of these ingredients.
As with all the smoothies on this site, this food helps establish essential food security.
This bar has something from every food group
You can start with a blender to mix all the ingredients except the seeds if you are using rolled oats.
If you use wheat flour or oat flour you can add everything to a bowl and use a mixer.
Recipe # 1. (2nd recipe below)
Add to a blender or large bowl:
4 large eggs
3 cups rolled oats or oat flour or whole wheat flour
2 cups skim milk or cashew, almond, or soy milk.
1 cup honey
2 cups no sugar added peanut butter (fresh ground is best)
2 cups zucchini (if doing this in a blender, you can add zucchini cut into small pieces, if in a bowl and using a mixer, shred the zucchini)
Blend well. If in a bowl, mix these ingredients well.
If doing the first part in a blender, and it would need to be a large blender, add everything into a bowl then add... If already in a bowl just add the following.
1/2 cup pumpkin seed
1/2 cup sunflower seed
1/2 cup raisins
1 cup chia seed
Optional but makes it taste better:
1 tsp baking powder
1tsp baking soda
If you have problems finding these items, many can be purchased in the bulk section at WinCo (There's coupons in the link too.)
Mix well.
Spray a large cookie sheet with a spray oil
Pour all ingredients into the cookie sheet.
Put in an oven, preheated to 400 degrees.
Bake for 15 to 20 minutes. (Put kitchen knife or fork into bars to make sure it comes out clean and the bars are completely cooked. same for the recipe below. Don't overcook.)
Cut into serving sized. Best served warm.
Now if you were to eat the whole pan (using the 3 cups rolled oats) all by yourself...which is not recommended you would consume:
Calories: 3517 calories
Fat 180.9g
Cholesterol 755.4g
Sodium 746.6mg
Carbohydrates 636.8g
Fiber 123.9g
Sugars (natural) 334.1g
Protein 154.1g
Recipe # 2.
Add to a blender:
3 cups rolled oats (as above you can also use oat flour or whole wheat flour)
2 cups cashew milk (recommended) you can also use: soy, almond, or skim milk
1 12 FL OZ container, no sugar added, frozen concentrated apple juice
4 large eggs
1/2 cup brazil nuts
2 - 2 1/2 cups chopped zucchini
Blend well. You may need to stop the blender and push some of the items towards the bottom to make sure everything is well blended. Do not do this while the blender is going. Be careful to not run the blender motor for too long and overheat the blender.)
Pour mixture into a large bowl.
Add:
1/2 cup walnuts
1 cup pumpkin (you can use the pumpkin from a can)
2 large cored apples, chopped into small pieces.
1 tbsp. cinnamon
1 tsp baking powder
1 tsp baking soda
Use a beater and mix well.
Take a large cookie sheet as in the video above and spray with a no calorie spray, butter flavored is best.
Pour mixture into the cookie sheet.
Place into an oven preheated to 400 degrees.
Bake for about 30 minutes.
Test to make sure done with a kitchen knife or fork.
Let cool just a bit. Best served warm.
Cut into small pieces. For calorie and nutritional information, divide the information below by the number of evenly cut pieces.
Approximately:
Calories 3150
Fiber 56g
Sugars 290g
Protein 71.6g
Fat 107.6g
Cholesterol 430mg
Sodium 1,801mg
Carbohydrates 518.6g
Saturday, December 24, 2016
Gluten Free, No Sugar Added, Cinnamon Apple Crisp: Delicious and Nutritious
Add to a food processor...or very stout blender:
5 cups rolled oats
2 tablespoons butter
1/4 cup honey
4 large eggs
3 tablespoons corn starch
2 cups skim milk.
Blend well
Spray butter flavored no calorie spray in a casserole dish
Pour enough of the batter in the bottom of the dish so to cover the bottom but not thick.
Add to a large sauce pan:
10 cups thinly sliced apples
2 tablespoon corn starch
2 cups apple juice
2 tablespoons cinnamon
Bring to a hard boil. Push the sliced apples down so to be covered by the liquid and stir.
Bring to a boil again.
Pour the apple mixture in the casserole dish.
Add the remaining dough mixture on top. Will probably not completely cover so you will want to dob it on with a spoon adding it evenly.
Put in an oven preheated to 400 degrees for 20 minutes. Serve warm but when cooled.
5 cups rolled oats
2 tablespoons butter
1/4 cup honey
4 large eggs
3 tablespoons corn starch
2 cups skim milk.
Blend well
Spray butter flavored no calorie spray in a casserole dish
Pour enough of the batter in the bottom of the dish so to cover the bottom but not thick.
Add to a large sauce pan:
10 cups thinly sliced apples
2 tablespoon corn starch
2 cups apple juice
2 tablespoons cinnamon
Bring to a hard boil. Push the sliced apples down so to be covered by the liquid and stir.
Bring to a boil again.
Pour the apple mixture in the casserole dish.
Add the remaining dough mixture on top. Will probably not completely cover so you will want to dob it on with a spoon adding it evenly.
Put in an oven preheated to 400 degrees for 20 minutes. Serve warm but when cooled.
Saturday, December 10, 2016
Pizza: Gluten Free, Low Fat, No Added Sugar, Fruit and/or Vegetable Pizza
Click on links for information on health and nutrition.
Crust:
Add in a blender:
1 tablespoon olive oil
3 large eggs
3 cups rolled oats (if you need it to be gluten free, you will want to make sure the oats are certified gluten free)
3 cups fat free milk (you can also use a milk substitute such as almond milk or soy milk)
Blend well.
Poor into cookie sheets or round pizza pans.
Place into oven preheated to 400 degrees from 12 to 16 minutes.
Remove and allow to cool.
For fruit pizza or combination fruit and vegetable pizza:
Add in a food processor:
1 tablespoon lemon juice
2/3 cup stevia
8 oz non-fat cream cheese
32 oz plain yogurt
Mix well
Pour onto cooked and cooled pizza dough. If you want it thick, as I do, you may want to double this to cover 2 pizza's.
Ready to eat and delicious.
Cut up and add fruit to the top and if you wish you may want to add some cut vegetables such as water chestnuts and chives.
For the more traditional pizza, pour 24 oz pasta sauce (I really like garlic and herb) and smooth across the pizza. One for each pizza. Add cut up vegetables and either a small amount of low fat shredded cheese or Parmesan cheese. Put back in the oven for another 10 minutes.
Ready to eat.
Crust:
Add in a blender:
1 tablespoon olive oil
3 large eggs
3 cups rolled oats (if you need it to be gluten free, you will want to make sure the oats are certified gluten free)
3 cups fat free milk (you can also use a milk substitute such as almond milk or soy milk)
Blend well.
Poor into cookie sheets or round pizza pans.
Place into oven preheated to 400 degrees from 12 to 16 minutes.
Remove and allow to cool.
For fruit pizza or combination fruit and vegetable pizza:
Add in a food processor:
1 tablespoon lemon juice
2/3 cup stevia
8 oz non-fat cream cheese
32 oz plain yogurt
Mix well
Pour onto cooked and cooled pizza dough. If you want it thick, as I do, you may want to double this to cover 2 pizza's.
Ready to eat and delicious.
Cut up and add fruit to the top and if you wish you may want to add some cut vegetables such as water chestnuts and chives.
For the more traditional pizza, pour 24 oz pasta sauce (I really like garlic and herb) and smooth across the pizza. One for each pizza. Add cut up vegetables and either a small amount of low fat shredded cheese or Parmesan cheese. Put back in the oven for another 10 minutes.
Ready to eat.
Saturday, November 19, 2016
Gluten-free Pancake or Waffle, quick, incredibly easy, and great tasting.
Click on the links for health and nutritional information.
I have to thank one of the members of one of my diabetes prevention classes for this recipe.
Add to blender:
3 large eggs
1 tbs extra virgin olive oil or virgin organic coconut oil
3 cups Skim Milk, Almond Milk, or Soy Milk
3 cups rolled oats
Blend then pour batter into waffle iron or on skillet for cooking/frying.
For topping, please use something like:
Simply Fruit
Pure Maple Syrup
Fresh Ground Peanut Butter
I have to thank one of the members of one of my diabetes prevention classes for this recipe.
Add to blender:
3 large eggs
1 tbs extra virgin olive oil or virgin organic coconut oil
3 cups Skim Milk, Almond Milk, or Soy Milk
3 cups rolled oats
Blend then pour batter into waffle iron or on skillet for cooking/frying.
For topping, please use something like:
Simply Fruit
Pure Maple Syrup
Fresh Ground Peanut Butter
Saturday, November 12, 2016
Healthier Holiday Treat Options
The following are links I hope will provide you with healthier holiday treat options and recipes. I have not checked them out, just done a few searches to make it easier for you. There may be some site duplications
Look for no sugar and no high fructose corn syrup recipes. Look for recipes with whole grain. Look for recipes with healthier fat options.
Healthier holiday treat options
Healthy holiday treat recipes
No sugar holiday treat recipes
Healthy fat no sugar holiday treat recipes
My wife used to make a no sugar apple pie which was delicious. Hopefully there will be some great options in these recipes.
No sugar pie recipes
No sugar whole grain pie recipes
Remember to always have around, out and available, simple healthy alternatives:
Mixed nuts in their shell
Fruit
Dried fruit
Dark chocolate with fruit inside
You can overdo on all of these too. In the categories of Poor, Good, Better, and Best, some may only be Good choices, but you and others will at least have options to many of the traditional Poor choices.
Remember: If you eat crap, your gunna feel like crap, if not today, eventually...and so will they.
Start new traditions of enjoyable health.
Remember, the holidays are great times to reconnect with friends and family. Sometimes the best way to do this is to go for a walk and have a talk, just one on one.
Look for no sugar and no high fructose corn syrup recipes. Look for recipes with whole grain. Look for recipes with healthier fat options.
Healthier holiday treat options
Healthy holiday treat recipes
No sugar holiday treat recipes
Healthy fat no sugar holiday treat recipes
My wife used to make a no sugar apple pie which was delicious. Hopefully there will be some great options in these recipes.
No sugar pie recipes
No sugar whole grain pie recipes
Remember to always have around, out and available, simple healthy alternatives:
Mixed nuts in their shell
Fruit
Dried fruit
Dark chocolate with fruit inside
You can overdo on all of these too. In the categories of Poor, Good, Better, and Best, some may only be Good choices, but you and others will at least have options to many of the traditional Poor choices.
Remember: If you eat crap, your gunna feel like crap, if not today, eventually...and so will they.
Start new traditions of enjoyable health.
Remember, the holidays are great times to reconnect with friends and family. Sometimes the best way to do this is to go for a walk and have a talk, just one on one.
Saturday, October 29, 2016
Brocoli Salad - very good - very nutritious
Click on the links for health and nutritional information
Contains at least one item from each of the food groups from MyPlate.
With mixer mix
1 cup Greek yogurt (plain or vanilla with no sugar)
1/2 avocado (of course without the peel or seed)
Add to and mix with spoon or fork
1/2 cup chopped red onion
1/4 cup raisins
1 head broccoli cut into small pieces
1 1/2 tbs apple cider vinegar
1/4 cup steel cut oats
4 slices bacon (cooked, drained, and crumbled)...no bacon's not that healthy, mostly here for the taste...sorry.
1/4 cup pumpkin seeds
Chill in refrigerator and eat as desired
Contains at least one item from each of the food groups from MyPlate.
With mixer mix
1 cup Greek yogurt (plain or vanilla with no sugar)
1/2 avocado (of course without the peel or seed)
Add to and mix with spoon or fork
1/2 cup chopped red onion
1/4 cup raisins
1 head broccoli cut into small pieces
1 1/2 tbs apple cider vinegar
1/4 cup steel cut oats
4 slices bacon (cooked, drained, and crumbled)...no bacon's not that healthy, mostly here for the taste...sorry.
1/4 cup pumpkin seeds
Chill in refrigerator and eat as desired
Tuna Salad - very good - very healthy
Click on the links for health and nutritional benefits.
Note: at least one item from every area of MyPlate.
In a bowl mix
2 cans tuna (drained)
1 apple ( cored and sliced)
1/4 cup steel cut oats
1 stalk celery (chopped)
1 tbs lemon juice
With a mixer blend
1/2 cup Greek yogurt (plain or vanilla with no sugar)
1/2 avocado (without the peel or seed of course)
1 tbs basil
Add the yogurt, avocado and basil to the other ingredients and mix with a spoon or fork.
Chill in fridge then eat when ready.
Note: at least one item from every area of MyPlate.
In a bowl mix
2 cans tuna (drained)
1 apple ( cored and sliced)
1/4 cup steel cut oats
1 stalk celery (chopped)
1 tbs lemon juice
With a mixer blend
1/2 cup Greek yogurt (plain or vanilla with no sugar)
1/2 avocado (without the peel or seed of course)
1 tbs basil
Add the yogurt, avocado and basil to the other ingredients and mix with a spoon or fork.
Chill in fridge then eat when ready.
Thursday, October 27, 2016
Pumpkin Spice Shake - Another extremely healthy smoothie
Click on links for health and nutritional benefits.
about...
Total calories for this shake 1163
Fat 7.6 g
Cholesterol 15 mg
Sodium 312.7 mg
Carbohydrates 148 g
Fiber 31.3 g
Sugars 70.6 g
Protein 57.9 g
Drink all at once, share, save part and drink the rest later.
Add to blender
1 cup old fashioned rolled oats
1/2 cup powdered milk
1/2 cup stevia (or less if you prefer and you can substitute with another non-sugar sweetener)
2 cored apples
1 scoop vanilla protein
1 tablespoon Ceylon cinnamon
1 cup cooked pumpkin (from can or fresh)
2 cups water.
Blend well.
Add a little ice and blend.
Add a little more ice and blend.
about...
Total calories for this shake 1163
Fat 7.6 g
Cholesterol 15 mg
Sodium 312.7 mg
Carbohydrates 148 g
Fiber 31.3 g
Sugars 70.6 g
Protein 57.9 g
Drink all at once, share, save part and drink the rest later.
Add to blender
1 cup old fashioned rolled oats
1/2 cup powdered milk
1/2 cup stevia (or less if you prefer and you can substitute with another non-sugar sweetener)
2 cored apples
1 scoop vanilla protein
1 tablespoon Ceylon cinnamon
1 cup cooked pumpkin (from can or fresh)
2 cups water.
Blend well.
Add a little ice and blend.
Add a little more ice and blend.
Saturday, October 22, 2016
Brown Rice and Bean Burrito Mix
Click on the links for nutritional and health benefits.
Add to a pot
1 cup brown rice
1 cup dry beans i.e. pinto beans
5 cups water
let soak over night for at least 12 hours.
Using a strainer, pour out the excess water then pour back in 4 cups water
Bring to a hard boil for 15 to 20 minutes.
Add
1 cup chopped onion
1 cup tomatoes
1 cup peppers (taste will change depending on the types of peppers)
1/4 teaspoon cayenne pepper
if you have it
1 cup zucchini
Bring to a hard boil again.
Put into a food processor and mix well.
add a small amount to a tortilla and roll.
Put excess into the fridge to save for another day.
Add to a pot
1 cup brown rice
1 cup dry beans i.e. pinto beans
5 cups water
let soak over night for at least 12 hours.
Using a strainer, pour out the excess water then pour back in 4 cups water
Bring to a hard boil for 15 to 20 minutes.
Add
1 cup chopped onion
1 cup tomatoes
1 cup peppers (taste will change depending on the types of peppers)
1/4 teaspoon cayenne pepper
if you have it
1 cup zucchini
Bring to a hard boil again.
Put into a food processor and mix well.
add a small amount to a tortilla and roll.
Put excess into the fridge to save for another day.
Weight Loss Miracle Shake
Weight Loss Miracle Shake
Click on the links for nutritional and health benefits.
Add to a blender:
1 cup rolled oats or 1 cup rolled barley
2 cups water
1 scoop whey protein or pea protein
1 banana
1 tablespoon virgin organic coconut oil
1 tablespoon Ceylon cinnamon
1/2 cup powdered milk
1/3 cup powdered stevia (you may prefer more or less or you may prefer another non sugar sweetener)
2 large carrots
Blend well
Add ice, blend, add more ice, blend until you have about 8 cups total in the blender (not 8 cups of ice, 8 cups total)
Blend well.
You can drink all at once or drink some and save the rest until later.
Click on the links for nutritional and health benefits.
Add to a blender:
1 cup rolled oats or 1 cup rolled barley
2 cups water
1 scoop whey protein or pea protein
1 banana
1 tablespoon virgin organic coconut oil
1 tablespoon Ceylon cinnamon
1/2 cup powdered milk
1/3 cup powdered stevia (you may prefer more or less or you may prefer another non sugar sweetener)
2 large carrots
Blend well
Add ice, blend, add more ice, blend until you have about 8 cups total in the blender (not 8 cups of ice, 8 cups total)
Blend well.
You can drink all at once or drink some and save the rest until later.
Pancakes with Extra Health Benefits
According to the recipe on the package; but generally.
Click on links for nutrition and health benefits.
Add to a bowl
2 cups dry pancake mix
1 1/3 cup water
1/2 cup wheat germ or 1/2 cup wheat bran or 1/2 cup oat bran
2 large eggs
Mix with beater
Toppings
Simply Fruit Red Raspberry
Maple Syrup
Fresh Ground Peanut Butter
Add 1/2 cup mix to frying pan or griddle. If you need to add oil for cooking, use a no calorie no fat spray. The griddle you see in the video does not require oil.
Click on links for nutrition and health benefits.
Add to a bowl
2 cups dry pancake mix
1 1/3 cup water
1/2 cup wheat germ or 1/2 cup wheat bran or 1/2 cup oat bran
2 large eggs
Mix with beater
Toppings
Simply Fruit Red Raspberry
Maple Syrup
Fresh Ground Peanut Butter
Add 1/2 cup mix to frying pan or griddle. If you need to add oil for cooking, use a no calorie no fat spray. The griddle you see in the video does not require oil.
Saturday, October 8, 2016
Bean and Brown Rice Dip, quick, easy, cheap
Soak overnight or if possible for 24 hours, 1 cup brown rice. Pour rice into pan, add 2/12 to 3 cups water.
After soaking at least over night, bring rice to a boil for 15 minutes. Stir and check rice regularly to assure it does not burn. Add water if needed.
Sautee 2 cups finely chopped onions. Use a 0 calorie spray.
Pour into a baking pan:
2 cups of your favorite salsa
1 10.75 oz can tomato soup
2 16 oz cans refried beans
1 6 oz can chopped black olives
2 cups sautéed onions
cooked brown rice
mix well
If you like, you can add up to two cups shredded mozzarella, swiss, or gouda cheese.
Put into a preheated oven for 15 minutes at 350 degrees.
After soaking at least over night, bring rice to a boil for 15 minutes. Stir and check rice regularly to assure it does not burn. Add water if needed.
Sautee 2 cups finely chopped onions. Use a 0 calorie spray.
Pour into a baking pan:
2 cups of your favorite salsa
1 10.75 oz can tomato soup
2 16 oz cans refried beans
1 6 oz can chopped black olives
2 cups sautéed onions
cooked brown rice
mix well
If you like, you can add up to two cups shredded mozzarella, swiss, or gouda cheese.
Put into a preheated oven for 15 minutes at 350 degrees.
About: (not per serving, for the whole dish)
Fat: 80.2 g
Cholesterol 177 mg
Sodium 10,707.8 mg
Carbohydrates 320.2 g
Fiber 56.3 g
Sugars 76.2 g
Protein 107.6 g
Bean and Brown Rice with Vegetable Soup, Quick, Easy, Cheap
Start with 1 cup brown rice and 1 cup dry beans (your choice). You can rinse if you wish, I usually do not. Pour into a pan, add 5 cups water, put the lid on and let sit at least over night. I usually let it sit for 24 hours.
Rice and Beans, after soaking and cooking will increase to about three times original size.
Bring the rice and beans to a boil for 15 minutes.
Add 1 can broth, chicken, beef, or vegetable.
Add canned and/or finely chopped vegetables. I usually add what's in season, what's available, and/or whatever is cheapest at the time.
Add 1 tbsp. cumin seed
Add 1 tbsp. salt
Bring to a boil again. Turn stove off but allow to simmer for another 5 minutes. Stir periodically as you are adding the vegetables and as it is simmering.
I like it still a little crunchy. If you want everything a bit softer, allow everything to boil longer after adding the ingredients. Be sure to stir periodically to keep it from burning and don't allow all the water to boil out.
I LOVE this soup, but don't have it too often because of all the salt/sodium.
Click on the links below for health benefits of ingredients.
As in the video below, with:
3 cups (abt) brown rice (soaked and cooked, remember, I started with 1 cup dry rice)
3 cups (abt) white beans (soaked and cooked, remember, I started with 1 cup dry beans)
1 can chicken broth (14.5 oz)
1 can green beans (14.5 oz)
1 can sweet corn (15.25 oz)
2 cups chopped onion
2 cups chopped red cabbage
1 potato (russet)
2 cups chopped zucchini
2 chopped green tomatoes
1 chopped bell pepper
1 tbsp. cumin seed
1 tbsp. salt
This is a large meal that can be stored and reheated over a number of days or shared with others.
About:
Fat 16.2 g
Cholesterol 0
Sodium 10,136 mg
Carbohydrates 454.9 g
Fiber 100.8 g
Sugars 56.5 g
Protein 94.5 g
Rice and Beans, after soaking and cooking will increase to about three times original size.
Bring the rice and beans to a boil for 15 minutes.
Add 1 can broth, chicken, beef, or vegetable.
Add canned and/or finely chopped vegetables. I usually add what's in season, what's available, and/or whatever is cheapest at the time.
Add 1 tbsp. cumin seed
Add 1 tbsp. salt
Bring to a boil again. Turn stove off but allow to simmer for another 5 minutes. Stir periodically as you are adding the vegetables and as it is simmering.
I like it still a little crunchy. If you want everything a bit softer, allow everything to boil longer after adding the ingredients. Be sure to stir periodically to keep it from burning and don't allow all the water to boil out.
I LOVE this soup, but don't have it too often because of all the salt/sodium.
Click on the links below for health benefits of ingredients.
As in the video below, with:
3 cups (abt) brown rice (soaked and cooked, remember, I started with 1 cup dry rice)
3 cups (abt) white beans (soaked and cooked, remember, I started with 1 cup dry beans)
1 can chicken broth (14.5 oz)
1 can green beans (14.5 oz)
1 can sweet corn (15.25 oz)
2 cups chopped onion
2 cups chopped red cabbage
1 potato (russet)
2 cups chopped zucchini
2 chopped green tomatoes
1 chopped bell pepper
1 tbsp. cumin seed
1 tbsp. salt
This is a large meal that can be stored and reheated over a number of days or shared with others.
About:
Fat 16.2 g
Cholesterol 0
Sodium 10,136 mg
Carbohydrates 454.9 g
Fiber 100.8 g
Sugars 56.5 g
Protein 94.5 g
Saturday, October 1, 2016
Stir Fry: Quick, with just Onions, Peppers, and Muchrooms
Click for health benefits:
Onions
Bell Peppers
Mushrooms
With the stove on high, spray the pan with a butter flavored no calorie no fat spray.
2 1/2 cups finely chopped onions
2 cups finely chopped bell pepper
1 cup sliced mushrooms
Stir frequently until sauteed as desired. Should not take more than 4 or 5 minutes.
Remove and eat as is.
Only ...about
Fat 2.2 g
Cholesterol 0
Sodium 27.8 mg
Carbohydrates 75.4 g
Fiber 15.8 g
Sugars 35.6 g
Protein 13.1 g
Onions
Bell Peppers
Mushrooms
With the stove on high, spray the pan with a butter flavored no calorie no fat spray.
2 1/2 cups finely chopped onions
2 cups finely chopped bell pepper
1 cup sliced mushrooms
Stir frequently until sauteed as desired. Should not take more than 4 or 5 minutes.
Remove and eat as is.
Only ...about
Fat 2.2 g
Cholesterol 0
Sodium 27.8 mg
Carbohydrates 75.4 g
Fiber 15.8 g
Sugars 35.6 g
Protein 13.1 g
Quick easy oatmeal from old fashioned rolled oats
Pour into a bowl 1/2 dry cup of old fashioned rolled oats (can also use rolled barley)
Add 3/4 cup water.
Put in microwave on high for 1 to 1 1/2 minutes.
Click here for health benefits of rolled oats
Click here for health benefits of rolled barley
You may add milk and fruit such as sliced banana or raspberries.
Add 3/4 cup water.
Put in microwave on high for 1 to 1 1/2 minutes.
Click here for health benefits of rolled oats
Click here for health benefits of rolled barley
You may add milk and fruit such as sliced banana or raspberries.
Brown Rice with Butter and Turmeric
Pour into a pan, 1 cup brown rice and 2 1/2 to 2 3/4 cup water.
Put lid on pan and allow to sit over night.
The next day or evening, put the pan on the stove on high and bring to a boil. Allow rice to boil from 15 to 20 minutes. Stir frequently to assure the rice does not burn or clump.
Allow rice to simmer for another 5 minutes with the stove turned off.
While simmering:
Add 1 tablespoon butter (NOT MARGARINE)
Add 1 teaspoon turmeric (depending on taste, you may want just a little less)
Add 1 teaspoon salt.
Continue to stir as you are adding ingredients.
Click for:
Health benefits of brown rice.
Health benefits of butter.
Health benefits of turmeric.
Health benefits of salt.
About:
Fat 15.5 g
Cholesterol 30.5 mg
Sodium 2,333.9 mg
Carbohydrates 94.5 g
Fiber 8.5 g
Sugars 2.2 g
Protein 9.7 g
Put lid on pan and allow to sit over night.
The next day or evening, put the pan on the stove on high and bring to a boil. Allow rice to boil from 15 to 20 minutes. Stir frequently to assure the rice does not burn or clump.
Allow rice to simmer for another 5 minutes with the stove turned off.
While simmering:
Add 1 tablespoon butter (NOT MARGARINE)
Add 1 teaspoon turmeric (depending on taste, you may want just a little less)
Add 1 teaspoon salt.
Continue to stir as you are adding ingredients.
Click for:
Health benefits of brown rice.
Health benefits of butter.
Health benefits of turmeric.
Health benefits of salt.
About:
Fat 15.5 g
Cholesterol 30.5 mg
Sodium 2,333.9 mg
Carbohydrates 94.5 g
Fiber 8.5 g
Sugars 2.2 g
Protein 9.7 g
Monday, September 19, 2016
Pumpkin Pie Shake
Here's another delicious nutritious shake that can pass off as desert.
Click on links for information on health benefits.
This shake also contains something from each of the food groups in MyPlate
Click on links for information on health benefits.
This shake also contains something from each of the food groups in MyPlate
1 cup precooked pumpkin
½ cup rolled oats (or rolled barley)
¼ cup stevia in the raw (or another non-sugar substitute)
1/3 cup powdered milk (or milk substitute)
1 large cored apple
1 teaspoon virgin organic coconut oil
1 teaspoon pumpkin pie spice.
1 cup water
Blend well
Add approximately 2 cups ice for desired consistency
Blend well until completely smooth. You may need to add just a few pieces of ice at a time and blend, then add more and blend to keep from breaking your blender.
Blend well until completely smooth. You may need to add just a few pieces of ice at a time and blend, then add more and blend to keep from breaking your blender.
Saturday, July 16, 2016
Brown Rice with Turmeric and Butter (or Coconut Oil)
Brown Rice with Turmeric and Butter or Coconut Oil
Pour 2 cups brown rice into a pan. Add enough water to cover plus 2 inches. Cover the pan and let soak over night.
Pour off excess water.
Add clean water to pan and cover again with an additional 1 inch.
Put on stove on high.
Add
1 tablespoon salt
1 tablespoon turmeric
2-4 tablespoons butter or virgin organic coconut oil
Stir occasionally to keep the rice from clumping.
Bring to a hard boil.
Continue to stir occasionally
Allow to simmer on medium low for another 15 - 20 minutes
Continue to stir occasionally
Click on links for nutritional information
Pour 2 cups brown rice into a pan. Add enough water to cover plus 2 inches. Cover the pan and let soak over night.
Pour off excess water.
Add clean water to pan and cover again with an additional 1 inch.
Put on stove on high.
Add
1 tablespoon salt
1 tablespoon turmeric
2-4 tablespoons butter or virgin organic coconut oil
Stir occasionally to keep the rice from clumping.
Bring to a hard boil.
Continue to stir occasionally
Allow to simmer on medium low for another 15 - 20 minutes
Continue to stir occasionally
Click on links for nutritional information
Monday, July 11, 2016
Sweet Potato Apple Cinnamon Smoothie
Sweet Potato Apple Cinnamon Smoothie
Add to a blender:
1 small to medium size sweet potato, wash well and cut into small pieces (remove any bad pieces, do not cook)
2 medium to large apples (cored) also cut into small pieces
1/2 to 1 cup old fashioned rolled oats
or 1/2 to 1 cup rolled barley
1 tablespoon virgin organic coconut oil (optional)
½ cup powdered milk
1 scoop protein powder
1 - 2 tablespoons ceylon cinnamon
2 cups water
Blend well
Add stevia to taste (you may add another sugar substitute if you prefer) I usually add from 1/3 to 1/2 cup Stevia in the Raw. Different sources of stevia have different potency so be sure to try a little and taste to determine the amount. Same thing for other sugar substitutes.
Add ice for desired consistency and volume and to cool (add just a few pieces at a time blending and then adding more)
You can drink some and save and blend again and drink more later.
Click on ingredients for nutritional information
With
One dark orange sweet potato, abt 5” Click here for health benefits.
Cinnamon Ceylon Ground Click here for health benefits.
2 large apples Click here for health benefits.
Stevia in the raw 1/3 cup Click here for health benefits.
Powdered milk ½ cup Click here for health benefits.
I scoop whey protein Click here for health benefits.
1 cup rolled oats Click here for health benefits.
1 tablespoon virgin organic coconut oil Click here for health benefits.
Water and ice Click her for health benefits.
Abt
Calories 950
Fat 16.2 g
Cholesterol 23.3 mg
Sodium 278.1 mg
Carbohydrates 108.3 g
Fiber 23.6 g
Sugars 68.6 g
Protein 44.8 g
Tuesday, June 28, 2016
Lemon Turnip Smoothie - Really! Pretty good and of course very healthy
1 Tablespoon coconut oil
1 Large turnip you can include the turnip greens if you wish
1 Large carrot
1/2 cup powdered milk
1 Large granny smith apple, cored
1 Large lemon pealed
2 cups water
Add ice a little at a time and blend until desired consistency
Be sure and wash turnip, carrot, and apple before adding to mix.
Click on links for nutritional information
Saturday, April 23, 2016
Peanut-butter Chocolate Shake
This smoothie is good enough to pass for desert and to be called a milkshake.
In a blender add:
1-2 cups water. (If you are using powdered milk or morning moo, use 2 cups of water. If you are using almond milk, add just 1 cup of water.)
2 tablespoons all natural peanut butter (no added sugar, this can be fresh ground peanuts or a natural peanut butter such as Adams. My preference is fresh ground and the calorie, fat, carbohydrate, and protein information below is for fresh ground peanut butter) Click here for health benefits of peanut butter.
1 banana Click here for health benefits of bananas.
1 cup rolled oats or rolled barley (The information below is for rolled barley) Click here for health benefits of rolled oats. Click here for health benefits of rolled barley.
1/2 cup powdered milk or morning moo (The information below is for powdered milk) Update 5/17/19 I now use almond milk almost all the time instead of powdered milk or morning moo. In this case, I would use 1 cup of almond milk.
1/4 - 1/2 cup stevia or other non-sugar, non-corn syrup sweetener (The information below if for stevia. It is important to note that stevia comes in various forms and consistencies so should be added according to taste and need. It is the same for other non-sugar sweeteners.) Click here for health benefits of stevia.
2 carrots (Carrots provide a vegetable AND help to sweeten) Click here for health benefits of carrots.
1 scoop protein (The information below is for whey protein. I often prefer pea protein; however it is often more expensive.) Click here for health benefits of whey protein. Click here for health benefits of pea protein.
2 tablespoons non sweetened coco (ire bakers chocolate) Click here for health benefits of baking chocolate. Update 5/17/19, I almost always use Dutch baking chocolate now. Same amount, 2 tablespoons.
Alternative ingredient:
1 teaspoon virgin organic coconut oil Health benefits, Cognitive benefits.
Blend well
Add a little ice at the time until you have the volume, chill, and consistency you desire. Blend a little at a time each time you add ice.
You can share with others, drink all at once, or over time. This contains foods from all of the areas of "My Plate."
This is a close approximation as not all bananas or carrots are the same size.
Total calories 894
Total Fat 12.5 grams
Total Fiber 21.5 grams
Total Carbohydrates 134.4
In a blender add:
1-2 cups water. (If you are using powdered milk or morning moo, use 2 cups of water. If you are using almond milk, add just 1 cup of water.)
2 tablespoons all natural peanut butter (no added sugar, this can be fresh ground peanuts or a natural peanut butter such as Adams. My preference is fresh ground and the calorie, fat, carbohydrate, and protein information below is for fresh ground peanut butter) Click here for health benefits of peanut butter.
1 banana Click here for health benefits of bananas.
1 cup rolled oats or rolled barley (The information below is for rolled barley) Click here for health benefits of rolled oats. Click here for health benefits of rolled barley.
1/2 cup powdered milk or morning moo (The information below is for powdered milk) Update 5/17/19 I now use almond milk almost all the time instead of powdered milk or morning moo. In this case, I would use 1 cup of almond milk.
1/4 - 1/2 cup stevia or other non-sugar, non-corn syrup sweetener (The information below if for stevia. It is important to note that stevia comes in various forms and consistencies so should be added according to taste and need. It is the same for other non-sugar sweeteners.) Click here for health benefits of stevia.
2 carrots (Carrots provide a vegetable AND help to sweeten) Click here for health benefits of carrots.
1 scoop protein (The information below is for whey protein. I often prefer pea protein; however it is often more expensive.) Click here for health benefits of whey protein. Click here for health benefits of pea protein.
2 tablespoons non sweetened coco (ire bakers chocolate) Click here for health benefits of baking chocolate. Update 5/17/19, I almost always use Dutch baking chocolate now. Same amount, 2 tablespoons.
Alternative ingredient:
1 teaspoon virgin organic coconut oil Health benefits, Cognitive benefits.
Blend well
Add a little ice at the time until you have the volume, chill, and consistency you desire. Blend a little at a time each time you add ice.
You can share with others, drink all at once, or over time. This contains foods from all of the areas of "My Plate."
This is a close approximation as not all bananas or carrots are the same size.
Total calories 894
Total Fat 12.5 grams
Total Fiber 21.5 grams
Total Carbohydrates 134.4
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