Recipe Resource
I love going on www.foodnetwork.com for recipes. Another excellent source for dinner recipes that are emailed to you weekly complete with grocery lists. www.savingdinner.com
CHOCOLATE PEANUT BUTTER SHAKE
Tastes like a chocolate peanut butter cup but this smoothie is much better for you!.
Serves: 1
Ingredients
8 ounces chocolate Rice Dream rice milk
6 ounces cold purified water
1/2 banana
1 tablespoon recovery beverage
1 tablespoon organic peanut butter (we love Maranatha brand!)
3 tablespoons cocoa soy powder
2 ice cubes
Directions
Blend to desired consistency and enjoy!
RAZZLE DAZZLE POWER SHAKE
This is our favorite power shake! Use organic berries whenever possible, because the delicate skin of the berries makes them very susceptible to pesticides.
Serves: 1
Ingredients
8 ounces cold purified water
4 ounces organic orange juice
½ banana
2 tablespoons vanilla soy protein powder
½ cup frozen organic mixed berries (includes raspberries and blackberries)
Directions
1. Blend to desired consistency and enjoy!
CRANAPPLE FLIP
The sweet tartness of cranapple juice makes this a perfect breakfast smoothie—what a great way to wake up in the morning!
Serves: 1
Ingredients
8 ounces chocolate Rice Dream rice milk
1½ cup cold organic cranapple juice
2 tablespoons vanilla soy protein powder
½ cup cold organic nonfat milk
4 ice cubes
Directions
Blend to desired consistency and enjoy!
MINT CHOCOLATE DRINK
We like to drink this when those chocolate cravings become fierce. Let’s face it—sometimes a girl just has to have some chocolate!
Serves: 1
Ingredients
1/2 teaspoon mint extract
8 ounces cold organic nonfat milk
2 tablespoons cocoa soy protein powder
1 teaspoon organic honey
2 ice cubes
Directions
Blend to desired consistency and enjoy!
PINEAPPLE DRINK
A touch of the tropics, no matter where you live! If you buy the pineapple in a can, be sure to pick the kind without added sugar.
Serves: 1
Ingredients
1½ cup crushed pineapple in natural juice
8 ounces cold purified water or organic nonfat milk
2 tablespoons vanilla soy protein powder
1 teaspoon organic honey
Directions
Blend to desired consistency and enjoy!
STRAWBERRY SHAKE
Who doesn’t love a strawberry shake? The frozen berries and ice cubes makes this drink smooth and creamy—just like the ice cream version but without the extra fat and calories.
Serves: 1
Ingredients
4 large organic frozen strawberries, unsweetened
8 ounces cold organic nonfat milk
2 tablespoons vanilla soy protein powder
1 teaspoon organic honey
3 ice cubes
Directions
Blend to desired consistency and enjoy!
ALMOST GUILT-FREE CHOCOLATE CHIP OATMEAL COOKIE
Now you can have your sweets without the guilt! The whole wheat pastry flour keeps these cookies from getting too heavy. And the Xylitol stabilizes blood sugar so you can eat just two or three and not crave more!
Makes: 3 – 4 dozen
Ingredients
1/2 cup trans-fat free shortening
1 cup Xylitol
1 cup whole wheat pastry flour
1 cup oatmeal
½ teaspoon baking soda
½ teaspoon salt
1 tablespoon water
1 egg
½ teaspoon vanilla
6 ounces of semi-sweet chocolate chips
Directions
1. Preheat oven to 325 degrees.
2. Lightly grease a cookie sheet.
3. Cream shortening, sugar and vanilla.
4. Beat in egg and water.
5. Sift together flour, soda and salt.
6. Add flour mixture to creamed mixture, blending well.
7. Stir in oats and chocolate chips.
8. Drop by teaspoonfuls onto greased cookie sheet, about 2 inches apart.
9. Bake at 325 degrees for 10-12 minutes.
CRUNCHY BANANA BREAD
My friend, Barb had a bunch of bananas that were way too ripe, so she conjured up this recipe from the past. Her girls love the fact that she added chocolate chips. This can also be made into muffins, which are great for a treat, school lunch, or a quick breakfast, paired with a protein smoothie.
Makes: 1 large loaf and 12 medium muffins or 2 large loafs or 4 small loafs
Ingredients
2 cups stone ground whole wheat pastry flour
1 cup soy protein powder
4 teaspoons baking powder
2 teaspoons salt
1 teaspoon baking soda
1 cup Xylitol
1½ cup old-fashioned oatmeal, uncooked
½ cup fiber crunch cereal
¾ cup cold-pressed olive oil or expeller-pressed walnut oil
1 cup + 2 tablespoons buttermilk
1 tablespoon cider vinegar
4 eggs, beaten
2 cups mashed bananas
1 cup chopped nuts or organic chocolate chips (optional)
Directions
1. Pre-heat the oven to 350 degrees.
2. Grease bread loaf pans or muffin tins (paper muffin cups work great, too!).
3. Sift the whole wheat pastry flour, soy protein powder, baking powder, salt, baking soda and Xylitol together.
4. Stir in the oatmeal and fiber crunch cereal.
5. Add the oil, buttermilk, vinegar and bananas and stir only until dry ingredients are moistened. DO NOT OVER-MIX!
6. Gently stir in the nuts or chocolate chips.
7. Pour the batter into the greased loaf pans or muffin tins.
8. Bake 15-20 minutes for muffins; 35-40 minutes for small loaves; 45-50 minutes for large loaves.
"WORLD FAMOUS" PEANUT BUTTER BALLS
The protein in these peanut butter balls is a great pick-me-up and 2-3 of them can curb those midafternoon cravings for something sweet. No worries if you have a child with a peanut allergy—simply substitute almond butter instead.
Makes: 2 – 3 dozen
Ingredients
1 cup organic peanut butter (we love Maranatha stir-free peanut butter)
2 tablespoons honey
1/4 cup rolled oats or whole grain oat cereal (whirl in a blender if you like finer consistency)
1/4 cup fiber crunch cereal
2-4 tablespoons vanilla or chocolate soy protein powder
1/4 cup raisins, dates or other dried fruit (optional)
1/4 cup sunflower seeds (optional)
½ cup organic chocolate chips (optional—they really make these peanut butter balls a hit with the kids!)
Directions
1. Mix all ingredients except the protein powder and knead into a ball.
2. Add protein powder until dough is no longer sticky
3. Roll into quarter-sized balls and place in an air-tight container
4. Store your peanut butter balls in the fridge or freezer, depending on how hard you like them.
5. Serve plain or on crackers or apple slices.
HONEY MUSTARD CHICKEN FINGERS
My friend, Barb started making these chicken fingers when her girls were very little and time was a precious commodity and shared the recipe with me. They are super easy to make and delicious! A much healthier version than the kind you find at fast food places.
Serves: 4
Ingredients
1 pound boneless chicken breast (free of antibiotics or hormones)
1/4 cup honey, warmed
1/4 cup Dijon mustard
1/4 cup organic cornflakes
1/4 cup organic fiber crunch cereal
Directions
1. Preheat oven to 425.
2. Lightly grease cookie sheet.
3. Crush cornflakes and fiber crunch cereal (you can use a food processor).
4. In a small bowl, thoroughly mix Dijon mustard and warm honey.
5. Put crushed cornflakes and fiber crunch cereal in a separate bowl.
6. Slice chicken into 1/4 inch strips.
7. Dip chicken strips in honey mustard mix and then roll in cornflake/cereal mixture. Place on greased cookie sheet.
8. Bake for 10 to 15 minutes.
SCRAMBLED EGGS WITH SAUTÉED VEGETABLES
This is a great way to get more veggies into your day and actually enjoy them! Eggs are a wonderful way to start the day and get the protein you need. Add a slice of Ezekial toast with healthy peanut butter and you have a very satisfying, protein-rich breakfast.
Serves: 3
Ingredients:
5 fertile, organic eggs
1 splash of Rice Dream rice milk
1/2 cup organic shredded cheddar goat cheese (optional)
1 teaspoon herb seasoning salt (or all you need spice) (more or less, to taste)
1 tablespoon organic olive oil
1 cup of organic vegetables (we like onions with red and yellow bell peppers)
Directions
1. In a medium size bowl, whisk together the eggs, rice milk, salt and pepper.
2. Add the shredded cheese, if desired.
3. Set the egg mixture aside.
4. Sauté the veggies in the olive oil.
5. Add the egg mixture and cook until done.
PANCAKES
2 cups whole wheat flour
2 eggs (cage free; no anti-biotics)
½ cup oil
1 Tbsp. Vanilla
1 ½ cups milk (non BGH) (I use soy milk)
2 Tbsp. Baking powder (Aluminum free)
1/3 – ½ Tbsp. Honey
Beat eggs with oil, honey, vanilla, add flour and baking powder. Then add the milk a little at a time. Cook on griddle at low heat.
RISSOTTO WITH ASPARAGUS AND PINE NUTS
½ cup pine nuts
1 pound asparagus, trimmed
4 cups Basic Vegetable Stock
1 cup dry white wine
3 Tablespoons olive oil
1 medium onion, finely chopped
1½ cups Arborio rice
½ cup grated Parmesan cheese
½ teaspoon salt
1/8 teaspoon freshly ground black pepper
Toast pine nuts in a medium skillet over medium heat, shaking pan frequently, until lightly browned, about 5 minutes. Remove from heat and reserve. Pare asparagus stalks up to tips with vegetable parer. Cut stalks into diagonal ½ inch pieces; leave tips whole. Reserve. Heat the stock and the wine in a medium saucepan over low heat to simmering.
Meanwhile, heat oil in second medium saucepan over medium heat. Add onion and sauté, stirring frequently, until lightly browned, about 5 minutes. Add rice and stir until coated with oil. Add just enough of the hot stock-wine mixture to cover rice. Simmer uncovered, stirring frequently, until liquid is almost absorbed. Gradually add remaining liquid, ½ cup at a time, until rice is tender but firm and mixture is thick and creamy, about 25 minutes. About 10 minutes before rice is finished, stir in asparagus. When rice is finished, remove from heat; stir in pine nuts and cheese. Season with salt and pepper and serve immediately.
GRILLED CHICKEN AND RASPBERRY SALAD
¼ cup raspberry vinegar
3 Tablespoons cooking oil
½ teaspoon poppy seed
¼ teaspoon salt
¼ teaspoon pepper
1 pound skinless, boneless chicken breast halves
6 cups torn mixed salad greens
½ of a small red onion, thinly sliced and separated into rings
1 cup raspberries
For dressing, in a screw-top jar, combine raspberry vinegar, oil, poppy seed, salt and pepper. Cover and shake well; set aside.
Rinse chicken; pat dry. Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until no longer pink, turning once halfway through. (Or, place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat about 9 minutes or until no longer pink, turning once.) Cut chicken diagonally into thin slices.
On a large serving platter, arrange salad greens, onion and chicken. Drizzle with dressing. Sprinkle raspberries over salad.
HEARTY LENTIL SOUP
2 minced garlic cloves
2 – 4 Tablespoons olive oil
10 cups water
2 ½ cups dry lentils
2 cups chopped onions
1 cup chopped celery
2 cups diced carrots
3 Tablespoons tomato paste
2 bay leaves
2 ½ teaspoons salt
¼ teaspoon celery seed
¾ teaspoon oregano
¼ teaspoon savory
2 Tablespoons lemon juice
½ cup finely chopped parsley
In small skillet, briefly sauté garlic in olive oil. Set aside. In pot, bring lentils and water to boil. Reduce heat to medium. Cover and simmer for 20 minutes until lentils are half cooked. Then add next nine ingredients. Simmer all together covered for 30 more minutes. Add lemon juice and parsley just before serving. Yield 10 cups.
SLOPPY JOES (CROCK POT)
1 1/2 lbs ground organic chicken (I like the Organic Valley Natural Chicken)
1 small onion, chopped
2 cloves garlic, pressed
1/2 C tomato sauce
1/4 C ketchup (I like Annie’s Organic Ketchup)
1 small green bell pepper, seeded, de-ribbed and chopped
1/2 C celery, chopped
1/4 C water
2 T brown sugar
2 T mustard
2 T vinegar
1 T Worcestershire sauce
1-2 tsp chili powder (depending on your preference)
In a skillet, brown ground chicken, onions and garlic. Using paper towels, blot off excess grease.
While chicken, onions and garlic are browning, put the remaining ingredients into the crock-pot and stir together. Add meat mixture. Stir once more and cover.
Cook on low heat for 6-8 hours or on high heat for 3-4 hours.
Serves 6
SERVING SUGGESTIONS: Serve on whole wheat hamburger buns with oven fries and fresh apple slices. There are great frozen organic French fries you can find at many grocery stores and local coops.
FRESH TOMATO SOUP (CROCK POT)
8 medium tomatoes
1 medium onion -- chopped
2 carrots -- peeled and thinly sliced
1 clove garlic -- crushed
1 T brown sugar
1 T chopped fresh basil
1 T chopped parsley
2 tsp Worcestershire sauce
1/2 tsp salt
1/8 tsp pepper
3 C chicken broth or bouillon
Drop tomatoes in a pan of boiling water for 15 to 20 seconds; immediately rinse with cold water. Remove skins. Cut in half crosswise; squeeze out and discard seeds.
Combine in slow-cooker with onions, carrots, garlic, brown sugar, basil, parsley, worcestershire sauce, salt, pepper and broth (or bouillon). Cover and cook on LOW 5 to 6 hours or until vegetables are very soft. Puree in blender or food processor fitted with metal blade. Serve in individual bowls.
VEGGIE SOUP (CROCK POT)
1 (16 ounce) package frozen organic whole kernel corn thawed and drained ( I like Cascadian Farms)
1 ( 16 ounce) package frozen baby lima beans, thawed and drained
2 ( 14 1/2 ounce) cans diced tomatoes with basil, garlic and oregano ( Muir Glen is a great brand of organic tomatoes)
2 (14 1/2 ounce) cans organic vegetable broth
1 ( 10 ounce ) package frozen soy beans ( Health Food Section at CUB or substitute with more lima beans)
1 1/4 C chopped onion
2 tsp hot sauce
2 tsp Worcestershire sauce
1/4 tsp salt
1/2 tsp dried thyme
1/2 tsp freshly ground black pepper
1 bay leaf
1. Place all ingredients in a 4 quart electric slow cooker , stir well. Cover with lid, cook on high heat setting 5 to 6 hours or until vegetables are tender. Discard bay leaf. Yield 8 servings.
CORN & POTATO CHOWDER (CROCK POT)
5 slices turkey or organic bacon
1 T oil
1 med onion chopped
1 T flour
3 C frozen organic corn
1 can cream of celery soup. ( I like to use an organic brand)
1 C chicken broth
1/2 C green and/or red pepper, chopped
2 large potatoes red or yellow, cubed
1 C evaporated milk (or cream)
herb seasoning blend
salt and pepper
1-2 T chopped fresh chives or green onions
Saute bacon in oil until crisp. Add onion and saute briefly; sprinkle with flour and stir. Combine onion/bacon mixture with corn, soup, broth, chopped pepper, and potatoes in slow cooker. Cook on low for 7 to 9 hours. Add evaporated milk and seasonings in 30 minutes before serving. Serves 4 to 6.
CRAB CAKES WITH SWEET AND SOUR SAUCE
Easy Crab Cakes
15 ounces crab meat (about 2 cups) -- fresh, frozen (thawed) or canned
1 1/2 C soft bread crumbs (use fresh bread heels you have on hand)
1/3 C minced green onion
1/3 C celery -- minced
4 1/2 T mayonnaise (Spectrum makes a great brand. Look for one made with cold pressed oils in the natural food section at your grocery store.)
1 egg -- slightly beaten
dash salt and pepper
flour
4 1/2 T vegetable oil (cold pressed or non hydrogenated)
Combine all ingredients except flour and oil; mix well. Chill and get the rest of your meal put together (the salad, etc.)
Shape crab mixture into 6 cakes, about 3/4 inch thick. Dust lightly with flour. Saute crab cakes in a little hot oil on both sides about 10 minutes or until golden brown. Serve with sweet and sour sauce below.
Serves 6
SWEET AND SOUR SAUCE FOR CRAB CAKES
1/3 cup white or rice vinegar
4 T brown sugar
1 T ketchup
1 tsp soy sauce
2 tsp cornstarch mixed with 4 teaspoons water
Mix the vinegar, brown sugar, ketchup, and soy sauce together and bring to a boil in a small pot. Mix together the cornstarch and water, add to the other ingredients and stir to thicken.
(If desired, you can add 1 green pepper, cut into chunks, and pineapple chunks as desired after adding the cornstarch. For a thicker sauce, increase the cornstarch to 4 teaspoons while keeping the water constant.)
BAKED FISH WITH HERBS
3 tablespoons celery -- chopped
1/3 cup onion -- chopped
3 tablespoons red bell pepper -- chopped
3 tablespoons butter
3 tablespoons whole wheat flour
salt and pepper to taste
3/4 teaspoon dried tarragon
1 1/2 teaspoons dried basil
3/4 cup milk
1 cup Mozzarella cheese -- shredded
6 halibut fillets (or other firm white fish, fresh or frozen)
In a medium skillet, saute the celery, onions and red bell pepper in butter until tender. Add the flour, salt, pepper, tarragon, basil and milk; mix well. Cook for 1 minute, stirring constantly until thickened. Add the cheese and stir until melted. Do not boil.
Place the fish in a baking dish; spoon the sauce evenly over the fish. Bake at 425 degrees for 8 to 10 minutes or until the fish flakes easily when tested with a fork.
Per Serving: 250 Calories; 13g Fat (48.3% calories from fat);
26g Protein; 5g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol;
202mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0
Vegetable; 0 Non-Fat Milk; 2 Fat.
Serves 6
SERVING SUGGESTIONS: Serve with baked potatoes, steamed broccoli and a big salad.
CHICKEN A LA KING (CROCK POT)
This was a major hit with the whole clan, including Boomer!
1/4 C Onion -- finely chopped
1/4 C Celery -- finely chopped
1/4 C Green pepper -- finely chopped
1/4 C Pimento -- chopped
4 oz. Mushroom stems and pieces
3 C Chicken or turkey -- cooked
1/2 tsp Seasoned salt
1/8 tsp Pepper
10 oz. can cream of mushroom soup ( I found organic cream of celery soup by Annie at Simon Delivers. I’m sure they would be at certain grocery stores and local co-ops as well.)
13 oz. Can evaporated milk
Put all ingredients into an electric slow cooker; mix. Cover and cook on low for 2 to 3 hours, or until thoroughly heated; stir once. Serve in patty shells or over hot brown rice.
FETTUCCINE IN SALSA ROSA
I know, I know, you’re thinking “whipping cream”! Oh my gosh, think of the fat! I find fat has a great satiety factor and will keep you feeling full much longer. Okay, maybe I’m rationalizing but this is delicious!
16 oz DeBoles Spinach Fettucine ( This is my favorite pasta!)
16 oz ham dliced ( I like the Applegate ham which is free of antibiotics, etc.)
½ C butter
1 small onion chopped
1 tsp dried parsley
2 cloves garlic minced
8 oz. mushrooms sliced
½ C red wine
1 jar marinara sauce ( Muir Glen has excellent organic pasta sauce)
½ C whipping cream
1 C Romano Cheese
Cut ham in ½” dices. Heat butter in Dutch oven over medium heat. Cook onion, parsley and garlic 5 minutes or until soft. Add ham and mushrooms and pour in wine. Cook 10 minutes stirring frequently until wine has evaporated. Stir in marinara sauce and cook 10 minutes. Add cream, stir until smooth and simmer 10 minutes. Meanwhile cook pasta according to package direction. Toss with sauce and Romano Cheese.
Serves 4
