Here are a few yummy and healthy food ideas!

1.  Yogurt Blizzard

Ready in 5mins, makes 1 serving

• 6oz plain nonfat yogurt

• 1/2oz raw food cacao nibs

• 1 orange, chopped

Mix ingredients in a blender and enjoy!

Nutrients per serving: Calories 230, Fats 7g, Total Carbohydrates 36g, Dietary Fiber 4g, Sugars 23g, Protein 10g

2.  French Toast with Banana Yogurt Syrup

Makes 2 servings.  Ready in 30mins

• Canola oil spray

• 7 tbsp egg whites

• 1/3 cup skim milk

• 1/2 tsp cinnamon

• 1/2tsp nutmeg

• 1/2 tsp vanilla extract

• 4 slices whole wheat bread

1. Spray a skillet with canola oil spray.

2. In a medium-sized bowl, whisk together egg whites, milk, cinnamon, nutmeg and vanilla.  Dip bread in a mixture on both sides

3. On medium-high heat, place bread on skillet and cook for 2 to 3 minutes on each side or until done.

Banana Yogurt Syrup

• 1 cup Greek yogurt

• 1 small ripe banana

• 2 tsp stevia

• 1 tsp vanilla extract

In a blender or food processor combine all ingredients and blend until creamy.  Pour over French toast.  Excellent with berries.

Nutrients per serving:  Calories 294, Total Fats 2g, Total Carbohydrates 43g, Dietary Fiber 6g, Sugars 17g, Protein 25g

3.  Energy Bars

Ready in 30mins, makes 20 servings

• 1 cup bran flakes cereal

• 1/4 cup each wheat bran and wheat germ

• 1 1/2tsp grated orange peel

• 1/4 cup orange juice

• 1 cup mixed dried fruit, chopped

• 1 egg, beaten

• 1/4 cup unsaturated cooking oil

• 1/2 cup each applesauce and honey

• 1/3 cup dry milk powder

• 3/4 cup each whole wheat flour and all-purpose-flour

• 1/4 tsp baking soda

1. Preheat oven to 350F.  Using some oil, grease 13" by 9" by 2" pan.

2. In a medium bowl, combine cereal, wheat bran, wheat germ, orange peel, orange juice, dried fruit, egg, oil, applesauce, honey and dry milk powder; blend well.  Let set 5 minutes.

3. In a large bowl, stir together whole wheat flour, all-purpose flour and baking soda.  Stir in the first mixture and mix until all ingredients are combined.

4. Spread batter evenly in pan.  Bake 15 to 17 minutes or until golden.  Cool and serve.

Nutrients per serving: Calories 129, Fats 3g, Total Carbohydrates 24g, Dietary Fiber 2g, Sugars 9g, Protein 3g

4.  Spiced Pear Protein Shake

Makes 1 serving, ready.  Ready in 10minutes

• 1/2 cup skim milk

• 1/2 cup reserved water from Poached Spiced Pears*

• 1 scoop natural protein powder

• 1tsp vanilla extract

• 1 serving Poached Spiced Bosc Pears

• Cinnamon, to taste

Combine above ingredients in a blender.  Blend for 1 to 2 minutes.

Nutrients per serving: Calories 225, Total Fats 2g, Total Carbohydrates 30g, Dietary Fiber 4g, Sugars 21g, Protein 22g

5.  Poached Spiced Bosc Pears

Makes 3 servings.  Ready in 20mins

• 1 1/2 cups water

• Zest of 1/2 lemon

• 1tbsp grated fresh ginger

• 5 gloves

• 4 tsp stevia

• 3 medium bosc pears, cored and chopped in cubes

1. In a microwave-safe bowl, combine first 5 ingredients.  Stir until mixed.

2. Add pears.  Microwave on high for 12 to 15 minutes.

Reserve water for protein shake.  Can also drink as a beverage.

Nutrients per servings: Calories 225, Total Fats 2g, Total Carbohydrates 30g, Dietary Fiber 4g, Sugars 21g, Protein 22g

6.  Recipe for Stovetop Popcorn    

It's amazing how few people today have ever made popcorn without the microwave.  Microwaved popcorn is often made with hydrogenated oil, contains toxic diacetyl in the butter flavoring, cooks packaging material residues right into the food, and produces more plastic waste. Meanwhile popcorn can be made on the stovetop in the same amount of time, high quality organic palm oil and coconut oil can be used and then real butter and sea salt can be added. These oils contain healthy Omega-3 fatty acids and are solid at room temperature so they can absorb more heat. Here is a recipe to make real popcorn:

Ingredients:                                      

* 1/2 cup organic popcorn
* 1 Tbsp organic palm oil (and/or coconut oil, high oleic sunflower or safflower oil)
* (option 1) 2 tsp sea salt and 1 pat of unsalted, biodynamic, cultured (or raw) butter
* (option 2) 1 tsp kelp (or dulse) with 1 dash of cayenne pepper
* (option 3) 1/2 packet of organic powdered cheese

Instructions:

* Heat oil on high in a large stainless steel pot (steel, cast-iron, or glass only - avoid non-stick).
* When oil starts to smolder (about 60 seconds) add popcorn, which ideally forms a single layer.
* Shake pan back and forth to keep popcorn moving or it will scorch.
* When first kernel pops, cover and keep shaking, lowering temperature to medium-high.
* When popcorn has thunderous popping rate, you can turn off the heat but continue shaking pot.
* Crack lid slightly to allow steam to release (watch out for escaping kernels).
* When popping rate slows to less than 1 per second, pour popcorn into large paper bag.
* Add pat of butter to now-empty pot where it will melt from the heat (for extra, add some olive oil).
* Add dry seasonings to paper bag and shake well.
* Pour popcorn into large serving bowl and top with melted butter.

Last Updated: October 16, 2009