Recipes

Baked Potato (sweet or white)

Bake a potato at 350-f for 1 hour. Top with one of the following:
1 tbsp. low-fat yogurt or sour cream, sea salt and pepper
1 cup cooked lentils and 1 tbsp. crumbled feta cheese; drizzle with olive oil
1 cup tofu,

1 tbsp. sliced chives or scallions,

1 tbsp. tamari (or soy sauce)

1 tbsp. sesame seeds
Steamed asparagus spears,

cup cooked green peas, lemon zest and a drizzling of olive oil
Plain with sea salt & pepper
When a sweet potato is half cooked, slice off the top and sprinkle tsp. of brown sugar to caramelize.

Avocado with Tomato & Feta

1 ripe avocado
1 small ripe tomato, diced
1 tbsp. crumpled feta cheese
1 tbsp. lemon juice
1 tsp. chopped chives
2 tsp. pumpkin seeds
Sea salt and/or pepper

Cut the avocado in half lengthwise. Remove the pit. Top with tomato and feta. Drizzle with lemon juice, garnish with chives and pumpkin seeds. Season to taste.

Lemon-Tuna Avocado Snack

1 ripe avocado
1 can of chunk white tuna (in water)
Zest and juice of
1 lemon 1 tbsp. sunflower seeds
1 tsp. olive oil Fresh basil for garnish (optional)

Halve the avocado lengthwise and remove the pit. Scoop out 2 tbsp. of the avocado from each half leaving the shells with remaining flesh intact. Mash 4 tbsp. avocado with lemon juice and oil until smooth. Toss with tuna, seeds, the lemon zest and salt/pepper. Fill the halves with the tuna mix and garnish with the remaining zest and basil.

Tasty Popcorn

1 cup air popped corn
1 tbsp. seaweed flakes or sea salt
1 tbsp. flax seed oil or unrefined organic coconut oil

Mix all ingredients together and enjoy!

Edamame

Soybean pods (to eat raw, strip peas from each pod with your teeth and
discard empty pods.)

1 one-pound bag of edamame
1 tsp. salt, seasoned salt /(1/4 sea salt,
1 tbsp. pepper,

2 tbsp. dried dill,

2 tbsp. ground fennel seeds)/ or salt alternative.

Bring a large pot of lightly salted water to a boil. Fill a bowl with water and ice. Set aside. Add edamame to boiling water. Cook until bright green and just tender (about 4 minutes). Transfer edamame to ice water to stop cooking. Drain and pat dry. Toss with 1 tsp. of salt or salt alternative. Keep in an airtight container for up to 2 days.

Oatmeal Cookies

2-1/3 cups quick-cooking organic rolled oats cup applesauce (not instant)

1 cup white flour
cup whole wheat pastry flour
2 tsp. non-aluminum baking soda
tsp. sea salt cup raw honey or agave fruit nectar
1 large egg 1 tsp. vanilla
1 cup chocolate chips

1 cup raisins or other dried fruit
cup raw nuts

Preheat oven to 350 f / 180 c. Combine oats, white flour, whole wheat flour, baking soda and sea salt in a large bowl. Using a blender or electric mixer - mix the applesauce and honey together until light and fluffy. Beat in egg and vanilla. Stir wet mixture into flour mixture. Add carob chips, nuts and raisins. Mix well. Spoon 2 inches apart onto a lightly greased cookie sheet. Bake for 12 minutes or until golden brown.
Makes 12 large or 24 small cookies.

Gluten-Free Banana Bread

8 tbsp. low-fat spread (or low-fat yogurt, sour cream)

8 oz. chick pea flour, sifted
2 medium eggs

3 tbsp. milk or milk substitute
1 tsp. baking soda
3 large, ripe bananas

Preheat oven to 350ï¿½F. Combine the spread with the eggs and milk and beat until pale and fluffy. Sift the flour with the baking soda and add it to the mix. Mash the bananas and add to the mix. Spoon mixture into a greased loaf tin and bake for 1 to 1.5 hours. Cool on a rack before serving.

Chocolate Peanut Butter Banana Shake

1 cup low-fat milk or milk substitute

2 tbsp. natural peanut butter
1 medium banana

2 scoops chocolate protein (whey) powder
Combine ingredients in blender. Blend on high for 1 minute.