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

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.

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

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.

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.

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.

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.