Dr. Becky Fitness. Recipes

Transcription

1 Dr. Becky Fitness Recipes

2 Disclaimer Copyright 2016 by Dr. Becky Fitness, LLC. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without prior written permission of the authors. While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied guarantees of fitness for a particular purpose. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of health other damages, including but not limited to special, incidental, consequential, or other damages. You and you alone, are responsible for any health improvements or decline. This guide makes no promises of weight loss or health. You recognize and agree that the Author has made no implications, promises, suggestions, projections, representations or guarantees whatsoever to you about future weight loss or health, with respect to your purchase of this ebook, and that the Author has not authorized any such projection, promise, or representation by others. Any weight loss or health statements, or any weight loss or health examples, are only estimates of what we think can be achieved. There is no assurance you will do as well as stated in any examples. If you rely upon any figures provided, you must accept the entire risk of not doing as well as the information provided. There is no assurance that any prior successes or past results as to weight loss or health will apply, nor can any prior successes be used, as an indication of your future success or results from any of the information, content, or strategies. Any and all claims or representations as to weight loss or health are not to be considered as "average". Affiliate Disclaimer: Per the FTC s recent policy update that requests we be transparent about any and all affiliate relations we may have in this guide, you the visitor or customer, should assume that any and all links in this guide are affiliate links. If you utilize these links and visit the resulting site, a cookie may be set in your web browser that will cause us to receive compensation if you make a purchase. 2 P a g e

3 Table of Food Lists & Calorie Lists 5 Non-Starchy Vegetables 5 Starchy Vegetables 5 Beans and Legumes 6 Whole Grains 6 Fruits 6 Nuts and Seeds 7 Spices 7 Calorie List for Common Foods 8 Special Instructions (cooking tips and conversions) 10 Breakfast Recipes 12 Apple and Berry Nut Oatmeal 12 Apple and Peach Delight 13 Banana Berry Breakfast 14 Cherry Apple Fruit Bake 15 Dr. Becky s Oatmeal 16 Fruit and Berry Smoothie 17 Peach and OJ Smoothie 18 Salad Recipes 19 Dr. Becky s Favorite Salad 19 Mango Salad with Black Beans 20 Southern Comfort Salad 21 Rainbow Crisp Salad 22 Veggie Salad with a Zip 23 Salad Dressing/Dip/Sauce Recipes 24 Classic Balsamic Vinaigrette 24 Classic Guacamole 25 Dijon Dressing 26 Natural Thousand Island Dressing 27 Honey Lemon Chia Sauce with Fruit 28 Hummus with Herbs 29 3 P a g e

4 Soup and Stew Recipes 30 Bean and Barley Veggie Soup 30 Beef Vegetable Soup 31 Black Bean Soup 32 Creamy Golden Cauliflower Soup 33 Creamy White Bean Soup (Crockpot) 34 Classic Vegetable Soup 35 Comfort Soup 36 Kickin Red and Black Bean Stew (Crockpot) 37 No Pasta Minestrone Soup (Crockpot) 38 Zesty Spinach Soup 39 Zesty Tomato Soup 40 Main Dish Recipes 41 Dad s Easy Chili 41 Easy Stir-Fry 42 Filled Zucchini 43 Hearty Bean Burgers 44 Mexican Bean Enchiladas 45 Pioneer s Two Bean Chili (Crockpot) 46 Spaghetti Squash and Mushrooms with Parmesan 47 Veggie Bean Pita Sandwiches 48 Whole Wheat Veggie and Bean Burritos 49 Side Dish Recipes 50 Baked Zucchini 50 Carrot and Sweet Potato Fries 51 Comfort Veggies 52 Easy Refried Beans (Crockpot) 53 Easy Rice and Beans 54 Green Cabbage Slaw 55 Satisfying Sweet Potato and Parsnip Dish 56 Dessert Recipes 57 Apple Strudel 57 Banana Blast Ice Cream 58 Chocolate Delight Smoothie 59 Chocolate Dip 59 Craving-Buster Chocolate Treats 60 Quick Chocolate Ice Cream 61 4 P a g e

5 The following foods are naturally high in vitamins and minerals and low in calories. Use these lists as a guide as you move toward your goal. Food Lists Non-Starchy Vegetables Unlimited artichoke (artichoke hearts) asparagus baby corn bamboo shoots beans (green, Italian, wax) bean sprouts beets bok choy broccoli Brussels sprouts cabbage (any variety) carrots cauliflower celery chayote collard greens cucumbers daikon eggplant jicama kale kohlrabi leeks lettuce: any salad green arugula Boston lettuce bib lettuce chicory endive escarole iceberg mixed spring greens radicchio romaine watercress Non-Starchy Vegetables Cont. mushrooms mustard greens okra pea pods peppers (any variety, bell, hot, sweet) radishes snow peas spinach squash (crookneck, cushaw, summer) swiss chard sugar snap peas tamarillos taro tomatillos tomatoes zucchini Starchy Vegetables Limited no more than 1 cup or substitute a whole grain corn parsnips peas (technically a legume) plaintain (technically a fruit) potatoes chamote (Mexican sweet potato) sweet potatoes yams white potatoes pumpkins squash acorn butternut kabocha spaghetti winter yellow rutabagas turnips water chestnuts 5 P a g e

6 Food Lists Continued Beans and Legumes Up to 1 cup adzuki beans black beans black-eyed peas broad beans (fava beans) butter beans calico beans cannellini beans edamame garbanzo beans (chickpeas) great northern beans kidney beans lentils lima beans mung beans navy beans pinto beans soy beans split peas white beans Whole Grains Limited no more than 1 cup or substitute a starchy vegetable Amaranth barley buckwheat bulgur (cracked wheat) millet oats/oatmeal quinoa rice (brown or wild) spelt triticale whole grain couscous whole grain sorghum whole rye Fruit (Fresh or Frozen) 1 cup = 1 serving apples apricots avocado (limit to no more than 2oz/day) bananas blackberries blueberries berries (any variety) cantaloupe cherries figs grapefruit grapes guava honeydew melon kiwi lemons limes mangos nectarines oranges papaya peaches pears persimmons pineapple plums pomegranates quinces strawberries ugli fruit watermelon 6 P a g e

7 Food Lists Continued Nuts and Seeds Up to 1 ounce Nuts: almonds brazil nut cashews chestnuts chinkapins filberts hazelnuts hickory nuts macadamias peanuts (technically legumes) pecans pine nuts pistachios walnuts Seeds: chia seeds flaxseed hemp seeds poppy pumpkin safflower sesame sunflower Spices Unlimited basil cajun seasoning chili powder chives cilantro cinnamon cumin curry powder dill garlic (cloves or powder) ginger mint onion powder oregano parsley pepper rosemary thyme various no-salt spices 7 P a g e

8 FOOD ITEM AMOUNT CALORIES FIBER SALAD GREENS & VEGETABLES Asparagus 1 large spear g Broccoli, chopped 1/2 cup g Cabbage, shredded 1 cup g Cauliflower, chopped 1/2 cup g Carrots, chopped 1/2 cup g Celery 1/2 cup g Cucumber, sliced 1/2 cup g Garlic 1 clove g Green Beans 1/2 cup g Green Pepper, chopped 1/2 cup g Kale 1 cup g Lettuce, Iceberg 1 cup g Lettuce, Romaine 1 cup g Mixed Salad Greens 1 cup g Mushrooms, sliced 1/2 cup g Onion, chopped 1/2 cup g Parsnips 9-inch long g Red Pepper, chopped 1/2 cup g Spinach 1 cup g Sugar Snap Peas 1/2 cup g Sweet Potato 5-inch long g Tomato, chopped 1/2 cup g Tomato medium, 2-3/5inch g Tomatoes, cherry 1 cup g Zucchini, sliced 1/2 cup g FRUITS & DRIED FRUITS Apple small g Avocado medium g Banana small g Blueberries, whole 1/2 cup g Cherries 1/2 cup g Dates 5 whole g Lemon 2-inch diameter g Lime 2-inch diameter g Mango medium g Peaches, frozen slices 1/2 cup g Peach small g Raisins 1 Tbsp g Strawberries, sliced 1/2 cup g BEANS Black beans, canned 1/2 cup g Black-eyed peas 1/2 cup g Cannellini beans, canned 1/2 cup g

9 Chickpeas/Garbanzo beans, canned 1/2 cup g Kidney beans, canned 1/2 cup g Lima beans 1/2 cup g Navy beans, canned 1/2 cup g Pinto beans, canned 1/2 cup g NUTS & SEEDS Almond, raw 1 kernel g Almond, raw slices 1 Tbsp g Cashews 1/4 cup g Chia seeds 1 Tbsp g Flaxseed, ground 1 Tbsp g Hemp seeds 1 Tbsp g Sunflower seeds 1 Tbsp g Walnuts 1 Tbsp g GRAINS Pearled barley, uncooked 1/2 cup g Quinoa, uncooked 1/4 cup g Whole Wheat Pita Bread 6-1/2" diameter g Whole Wheat Tortilla 8-inch g MEATS, FISH & DAIRY Cheddar Cheese, shredded 1/4 cup g Chicken breast, skinless 4 oz g Egg 1 large 80 0 g Parmesan Cheese, grated 1 Tbsp g Rotisserie Chicken, Costco-brand 3 oz. about 1/2 cup g Shrimp, pre-cooked, Giant-brand 3.5 oz. about 9 med g Tuna, Albacore, canned 2 oz. (about 1/4 cup) 70 0 g Turkey, ground 1 pound g EXTRAS Almond butter 1 Tbsp g Almond milk, unsweetened 1 cup 35 0 g Butter 1 Tbsp g Coconut, shredded, unsweetened 1/4 cup g Coconut milk, unsweetened 1 cup g Honey 1 Tbsp g Mustard, Dijon 1 Tbsp g Mustard, yellow 1 Tbsp g Miracle Whip 1 Tbsp g Nutritional Yeast 1 Tbsp g Old-fashion oats, uncooked 1/4 cup g Olive Oil 1 Tbsp g Popcorn, popped 1 cup g Salsa 1 Tbsp. 4 <1 g

10 0,1,2,3+ Recipes This book of recipes will make your life simple and your diet delicious! The recipes range from breakfast foods to desserts; you can put them together for a satisfying day of eating or serve them to friends at a gathering. I guarantee they will be a big hit and when your friends discover that the foods you are serving are rich in nutrients they will be begging you for the recipes! Most of the recipe has been hand-picked from my personal collection, and I have includes additional favorites from our weight loss clients. Using Dried Beans Dried beans can be cooked and used in place of canned beans found in the recipes below. This is a beneficial way to avoid salt and improve the health value of the food. For best results, most dried beans should be soaked overnight before cooking. Drain after soaking and cook the beans in fresh water. Use a ratio of 1 cup of beans to 3 cups of water. Most beans require about 1½ to 2 hours of cooking to become soft. Lentils and split peas require only 1 hour and do not need to be soaked prior to cooking. Make sure the beans are thoroughly cooked, as they are more difficult to digest when undercooked. Water Sautéing To avoid cooking with oil, many foods including vegetables can be sautéed in water. You will see this technique recommended in some of the recipes within this booklet and it can be used as an alternative in many recipes that call for oil sautéing. To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. If stir-frying a vegetable dish, try other alternatives to oil such as vegetable broth, coconut water, wine, or fruit juice. 10 P a g e

11 Helpful Conversion For most recipes you can substitute dried herbs for fresh herbs. The conversion is: 1 teaspoon dried herb = 1 Tablespoon fresh herb For most recipes you can substitute cooked dried beans for canned beans and vice versa. A 15-ounce can of beans contains just under 2 cups of beans. Therefore, you can substitute 2 cups of beans for any recipe calling for a 15 oz. can of beans. Helpful Products You will note many recipes use products that will save you time or help you avoid using excessive oil during your cooking. Here is a list of those items and a few items I recommend: Misto Olive Oil Sprayer Parchment Paper Food Processor High-Speed Blender Mixed Seasoning Spice (We Recommend Mrs. Dash) Almond Milk Nondairy Mozzarella Cheese (I have linked the above items to location they can be found. Many are available on Amazon.com) 11 P a g e

12 Breakfast Recipes Apple and Berry Nut Oatmeal Serving: calories per serving 8.5 grams of fiber per serving 1/2 starch per serving 1 cup Water 1 tsp. Cinnamon 1 2 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries, or Raspberries) 1 Banana sliced 1 Apple peeled and finely chopped 2 Tbsp. Walnuts chopped In a medium saucepan, combine water, cinnamon, oats, and raisins. Bring to a low boil, then simmer until the oatmeal is creamy. Add the berries and banana. Cook for 6 minutes, or until hot, stirring constantly. Remove from heat and stir in fruit and nuts. TIP: *Can make in the microwave. Reduce the water to 1/2 cup and the cooking time to 2 1/2 minutes. 12 P a g e

13 Apple and Peach Delight Serving: calories per serving 3 grams of fiber per serving 2 Peaches sliced (can use frozen peach slices) 1 Apple sliced 1 Tbsp. Raisins (optional) 1 2 Tbsp. Cinnamon (more if desired) Spray a baking dish with olive oil using a Misto Olive Oil Sprayer. Mix all ingredients in a bowl. Place in an oven-safe baking dish and cover. Bake at 375 F for 45 minutes or until apples soften. Enjoy warm or cold! 13 P a g e

14 Banana Berry Breakfast Serving: calories per serving 11 grams of fiber per serving 1/2 starch per serving 1 4 cup Water (add more if preferred) 1 4 cup Old-Fashion Rolled Oats 1 cup frozen Mixed Berries (substitute fresh or frozen blueberries, blackberries or strawberries) 1 tablespoon Walnuts chopped 1 2 tablespoon raw Sunflower Seeds 1 tablespoon Raisins 1 teaspoon Cinnamon 1 2 medium Banana sliced Combine all ingredients into a microwaveable bowl. Heat for 1 & 1/2 minutes. Stir. Heat for an additional 1 minute. Stir and serve. (Note: If making on the stove increase water to 1/2 cup, bring to a boil. Add oats and simmer for 5 minutes. Add berries and stir until heated. Remove from heat and stir in the remaining ingredients. ) 14 P a g e

15 Cherry Apple Fruit Bake Serving: calories per serving 5 grams of fiber per serving 1 cup Cherries cut and pitted 2 small Apples chopped 1 Tbsp. Raisins (regular or golden), (optional) 1 Tbsp. Cinnamon (more if desired) 1 2 tsp. Nutmeg Preheat oven to 375 degrees F. Spray oven-safe baking dish with Misto Olive Oil Sprayer. Place all ingredients into the dish and cover with foil. Bake for 45 minutes or until apples soften Great tasting warm or cold! 15 P a g e

16 Dr. Becky s Oatmeal Serving: calories per serving 6.25 grams of fiber per serving 1/2 starch per serving 1 4 cup Old-Fashioned Oats 1 2 cup Water 1 2 tablespoon Raisins 1 tablespoon Cinnamon 1 2 cup frozen Blueberries (substitute any frozen berry) 1 tablespoon Hemp Seeds (Substitute Flaxseed) (optional) 1 tablespoon Walnuts chopped (optional) Place all ingredients, except the hemp seeds and walnuts, in a microwave-safe bowl Microwave for 1 minute and 30 seconds Stir Microwave for an additional 1 minute and 30 seconds Top the oatmeal with hemp seeds and walnuts, if desired 16 P a g e

17 Fruit and Berry Smoothie Serving: calories per serving 6.75 grams of fiber per serving 5 Ice Cubes 1 2 cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 1 2 cup Frozen Strawberries 1 2 cup Frozen Blueberries 1 2 cup Frozen Peaches 1 2 Banana Blend all ingredients in a high-powered blender until smooth. Add water if needed. 17 P a g e

18 Peach and OJ Smoothie Serving: calories per serving 5.75 grams of fiber per serving 1 2 cup Orange Juice 1 2 cup Water 1 cup frozen Peach slices 1 small frozen Banana* 1 Tablespoons slivered Almonds Pour the orange juice and water into a blender. Add the peach and banana slices. Add the almonds. Blend until smooth. Prep Notes: 1 day before: *For The Peach and OJ Smoothie, freeze a banana for at least 24 hours before preparing the recipe. To freeze, cut a banana into ½ inch pieces, wrap tightly in plastic wrap and freeze 18 P a g e

19 Salad Recipes Dr. Becky s Favorite Salad Serving: calories per serving 19 grams of fiber per serving 4 cups Sweet Kale Salad Mix from Costco (or shredded cabbage and kale) 1 2 cup Black Beans 1 medium Tomato chopped 1 4 cup Onion sliced 1 Tbsp. dried Cranberries 1 Tbsp. raw sliced Almonds (substitute 4 Walnut halves) 1 Tbsp. raw Sunflower Seeds 1 small Apple chopped Mix together in a bowl and enjoy with a low fat, low sugar salad dressing. Add 1 tablespoon of Goat Cheese (78 calories) if desired. Add 1 tablespoon of raw sunflower seeds (50 calories) if desired. Add 4 ounces of baked chicken strips (124 calories) if desired. 19 P a g e

20 Mango Salad with Black Beans Serving: calories per serving 13.8 grams of fiber per serving 1 medium Mango peeled and cubed 2 Tbsp. Fresh Cilantro chopped (substitute 1 Tbsp. dried cilantro) 4 small Green Onions chopped 1 small Red Bell Pepper seeded and chopped 1 cup Black Beans drained and rinsed 3 Tbsp. Lime Juice 1 small clove Garlic minced 1 tsp. Dried Oregano 1 tsp. Ground Cumin 1 8 tsp. Chili Powder 8 cups Salad Greens (Romaine Lettuce or Mixed Spring Greens) Mix all ingredients except the salad greens in a bowl. Let stand for at least 15 minutes. Serve on top of salad greens. 20 P a g e

21 Southern Comfort Salad Serving: calories per serving 12.2 grams of fiber per serving cup Water 1 clove Garlic minced 1 4 teaspoon Black Pepper 1 (15 oz.) can Black-Eyed Peas drained and rinsed 1 cup Yellow Bell Pepper seeded and chopped 1 cup Tomato chopped 1 4 cup Fresh Parsley chopped 1 4 cup Red Onion chopped 2 Tbsp. Balsamic Vinegar (try Fig Vinegar for a tasty substitution) 8 cups Salad Greens Combine water, garlic, and black pepper in a large saucepan and bring to a boil. Add black-eyed peas; cover and simmer over low heat for 10 minutes. Drain. In a bowl, combine black-eyed peas mixture, bell pepper, tomato, parsley, onion, and vinegar. Cover and chill for at least 3 hours or overnight. Serve over the salad greens. 21 P a g e

22 Rainbow Crisp Salad Serving: 1 1 serving = entire salad 75 calories per serving 6.1 grams of fiber per serving cups Spinach cups Mixed Spring Greens 1 4 cup Red Peppers chopped 1 4 cup Carrots chopped 1 4 cup Cucumber chopped 1 4 cup Red Onion chopped Mix all ingredients together and serve with our Classic Balsamic Vinaigrette. 22 P a g e

23 Veggie Salad with a Zip Serving: calories per serving 9 grams of fiber per serving Tbsp. Red Wine Vinegar 1 Tbsp. Olive Oil (try Grapeseed Oil for a tasty substitution) 3 Tbsp. fresh Cilantro chopped (substitute 1 Tbsp. dried cilantro) 2 Tbsp. Lime Juice 1 tsp. Sugar 3 4 tsp. Salt 2 Cloves Garlic minced 1 cup Chickpeas rinsed and drained 1 cup Black Beans rinsed and drained 1 cup Cherry Tomatoes halved 4 Green Onions sliced 16 cups mixed salad greens In a large serving bowl, whisk together the red wine vinegar, oil, cilantro, lime juice, sugar, salt, and garlic. Gently mix in the chickpeas, black beans, cherry tomatoes and green onions. Cover and chill for at least 2 hours before serving. Serve on a bed of mixed salad greens. 23 P a g e

24 Salad Dressing/Dip/Sauce Recipes Classic Balsamic Vinaigrette Serving: 18 1 serving = 1 Tablespoon 31 calories per serving <1 grams of fiber per serving 1 2 cup Water 1 3 cup Rice Vinegar 2 Tbsp. Olive Oil 1 4 cup Balsamic Vinegar 1 4 cup Raisins 4 Cloves Garlic pressed 1 tsp. Dried Oregano 1 2 tsp. Dried Basil 1 2 tsp. Onion Powder Blend all ingredients in a high-powered blender or food processor until smooth. 24 P a g e

25 Classic Guacamole Serving: calories per serving 4.5 grams of fiber per serving 2 Avocados peeled and pitted 1 2 cup Onion finely chopped 1 4 cup Fresh Cilantro minced 2 Tbsp. Lime Juice 1 4 tsp. Ground Cumin 1 4 tsp. Black Pepper Using a fork, mash the avocados in a small bowl. Add the remaining ingredients and mix completely. Cover and chill before serving. 25 P a g e

26 Dijon Dressing Serving: 18 1 serving = 1 Tablespoon 29 calories per serving <1 grams of fiber per serving 1 cup Water 3 4 cup Raw Cashews (try ½ cup Cashew Butter for a tasty substitution) 4 Tbsp. Balsamic Vinegar 2 Tbsp. Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 2 Tbsp. Dijon Mustard 5 Dates pitted 2 Cloves Garlic minced Blend all ingredients in a high-powered blender or food processor until smooth. 26 P a g e

27 Natural Thousand Island Dressing Serving: 18 1 serving = 1 Tablespoon 32 calories per serving <1 grams of fiber per serving 1 cup Raw Cashews (try ½ cup Cashew Butter for a tasty substitution) 1 2 cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 2 Tbsp. Balsamic Vinegar 2 Tbsp. Lemon Juice 1 tsp. Dried Dill Weed 1 tsp. Onion Powder 1 2 tsp. Garlic Powder 3 Tbsp. Tomato Paste 2 Dates pitted 1 4 cup Cucumber peeled and finely chopped 1 4 cup Onion finely chopped Blend cashews, milk, vinegar, lemon juice, dill, onion powder, garlic powder, tomato paste, dates, and cucumber in a high-powered blender or food processor until smooth. Add more Almond Milk if dressing is too thick Place in a small bowl and mix in finely chopped onion. 27 P a g e

28 Honey Lemon Chia Sauce with Fruit Serving: calories per serving 9 grams of fiber per serving 1 teaspoon Honey 1 Tablespoon Lemon Juice 1 Tablespoon Chia Seeds 1 cup Berries (any variety; fresh or frozen) In a small bowl, stir the honey, lemon juice and chia seeds together. Allow the mixture to gel for at least 5 minutes. Pour the berries into a medium bowl and coat with the chia seed mixture. Stir 28 P a g e

29 Hummus with Herbs Serving: calories per serving 5 grams of fiber per serving 5.5 grams of protein per serving 1 (15 oz.) can Garbanzo Beans rinsed and drained 1 Tablespoon Lemon Juice 1 2 Tablespoon Olive Oil 1 clove Garlic minced 2 Tablespoon raw Sunflower Seeds (substitute unhulled sesame seeds) 2 Tablespoon Red Wine Vinegar 1 teaspoon Dijon Mustard 2 Tablespoon Water 1 Tablespoon dried Basil 1 teaspoon dried Thyme 1 2 teaspoon Salt Blend all ingredients in a high-powered blender or food processor until smooth. Serve with celery sticks or other vegetables. 29 P a g e

30 Soup and Stew Recipes Bean and Barley Veggie Soup Serving: calories per serving grams of fiber per serving 1/6 starch per serving 1 (16 oz.) bag frozen Vegetables for Soup* 8 cups Vegetable Broth 1 2 cup Pearled Barley 2 (15 oz.) cans Pinto Beans drained and rinsed 6 ounces Tomato Paste 1 teaspoon Onion Powder 1 2 teaspoon Thyme 1 2 teaspoon Oregano (try Italian Seasoning Spice for a tasty alternative) 1 2 teaspoon Basil 1 2 teaspoon Black Pepper 1 4 teaspoon Salt 2 large Bay Leaves In a large saucepan, water sauté* the vegetables for 5 minutes or until vegetables begin to soften. Add vegetable broth and all other ingredients and bring to a boil. Reduce heat and simmer on medium-low for one hour, stirring occasionally until barley is soft and somewhat fluffy. Remove bay leaves and serve. *NOTE: If you would like more veggies, add an extra bag of frozen Vegetables for Soup *NOTE: To water saute', heat your pan on high heat until water sputters when dropped in the pan. Use small amount (2 or 3 tablespoons) of vegetable broth or water and add more water as needed until the vegetables are slightly tender. 30 P a g e

31 Beef Vegetable Soup Serving: calories per serving 10.9 grams of fiber per serving 1/5 starch per serving 8 cups water 2 Soup Bones* 1 pound Beef Cubes 1 cup Dried Beans* 1 Beef Stew Seasoning Packets 3 4 cup Brown Rice (uncooked; not minute rice) 2 (16 oz.) bags frozen Vegetables for Soup Salt and Pepper to taste (to taste) Place the water, soup bones, beef cubes, dried beans and beef stew seasoning packet in a large pot. Bring to a boil, then reduce heat and simmer for 90 minutes Add rice Continue to simmer soup for another 45 minutes. Remove the soup bones Add vegetables Continue to simmer for another 30 minutes Serve TIP: *Beef shin bones or any type of soup bone can be found in the meat department of your local grocery store TIP: *I use a bag of dried beans, such as a bean soup mix TIP: *Substitute chicken for beef, if desired 31 P a g e

32 Black Bean Soup Serving: calories per serving 10.3 grams of fiber per serving 1 cup Onion chopped 2 stalks of Celery chopped 2 Carrots peeled and chopped 1 Jalapeno Pepper seeded and diced 2 tsp. Cumin 1 tsp. Dried Thyme 1 Tbsp. Dried Cilantro 1 2 tsp. Black Pepper 2 Bay Leaves 2 (15 oz.) cans Black Beans rinsed and drained 2 (14 oz.) cans Diced Tomatoes 2 cups Vegetable Broth 1 tsp. Garlic minced 1 Tbsp. Red Wine Vinegar (try Sherry Vinegar for a tasty substitution) 1 2 tsp. Sea Salt Sauté onion, celery, carrots, and jalapeno pepper in just enough water to keep vegetables from burning. Sauté until softened, about 5 minutes. Add cumin, thyme and black pepper. Stir to coat vegetables with spices. Add bay leaves, beans, tomatoes, broth and garlic. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 10 minutes. Remove bay leaves from soup. Puree 2 cups of the soup in a blender or food processor and return to pot. Add vinegar and sea salt. 32 P a g e

33 Creamy Golden Cauliflower Soup Serving: calories per serving 2.63 grams of fiber per serving 2 cups Cauliflower cut into bite-size pieces 3 Carrots coarsely chopped 1 cup Celery coarsely chopped 3 Leeks coarsely chopped 2 cloves Garlic minced 4 cups Water 2 cups Carrot Juice 2 Tablespoons Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 1 2 teaspoon Nutmeg 1 cup Raw Cashews 5 cups spinach chopped Sea Salt and Pepper to taste Place all ingredients except cashews and spinach in a pot. Cover, bring to a low boil, reduce the heat, and simmer for 15 minutes until the vegetables are just tender. Blend one-half of the prepared soup (liquid and vegetables) with the cashews in a high-powered blender or food processor until smooth. Return to the pot, stir in the raw spinach, and let the spinach wilt. 33 P a g e

34 Creamy White Bean Soup (Crock Pot) Serving: calories per serving 7.5 grams of fiber per serving 1 (15 oz) can Black-Eyed Peas rinsed and drained 1 (15 oz) can Great Northern Beans rinsed and drained 1 Onion chopped 2 Carrots sliced 2 Stalks of Celery sliced 4 Cloves of Garlic minced 4 cups Vegetable Broth 2 Bay Leaves Sea Salt and Pepper to taste 2 teaspoon Chili Powder (optional) Combine all ingredients in a crockpot. Cook on low for 8 hours. Just before serving, remove the bay leaves and take out 1 cup of the mixture and puree in a food processor or blender and stir back into the crock pot. This process helps to thicken the soup and gives it the creamy texture. 34 P a g e

35 Classic Vegetable Soup Serving: 19 1 serving = 1 cup Makes 19 cups 60 calories per serving 2.1 grams of fiber per serving 2 (1 lb.) bags frozen Vegetables for Soup (substitute frozen mixed vegetables) 1 2 (1 lb.) bag frozen Lima Beans 1 2 (1 lb.) bag frozen Zucchini 6 cups Vegetable Broth (may substitute Beef or Chicken Broth) 1 (15 oz.) can Diced Tomatoes 1 2 Tbsp. Dried Thyme 1 2 Tbsp. Dried Oregano 1 tsp. Sea Salt 1 2 tsp. Black Pepper In a large pot, heat a few of tablespoons of water over medium heat. Add frozen vegetables and heat for 5 minutes. Add more water if needed. Add broth, tomatoes, herbs and seasonings. Stir and bring to a boil. Reduce heat and simmer for 10 minutes. 35 P a g e

36 Comfort Soup Serving: calories per serving 6.6 grams of fiber per serving 1 starch per serving 4 cups Leftover Comfort Veggies (see recipe under Side Dish Recipes) 1 Tbsp. Olive Oil 2 Cloves Garlic chopped 2 (16 oz.) cans Red Kidney Beans 16 oz. Vegetable Broth 1 Apple chopped Sea Salt and Black Pepper to taste 1 2 tsp. Dried Basil 1 2 tsp. Dried Thyme Place olive oil and garlic in a pot and heat on low-medium heat for a 3 minutes. Add beans, broth, apple, sea salt, pepper, basil, and thyme. Simmer about 5 minutes or until apples are a little soft. Add leftover comfort veggies.cover and simmer on low until heated through, about 10 minutes. 36 P a g e

37 Kickin Red and Black Bean Stew (Crock- Pot) Serving: calories per serving 8.23 grams of fiber per serving 1/5th starch per serving 1 tablespoon Olive Oil 2 cloves Garlic minced 2 5-inch Sweet Potatoes diced 2 cups Carrots sliced 3 Green Onions chopped 1 (15 oz.) can Diced Tomatoes 2 teaspoons Curry Powder 1 2 teaspoon Dried Thyme 1 4 teaspoon Red Pepper Flakes 1 4 teaspoon Ground Allspice Sea Salt and Black Pepper to taste 2 (15 oz.) cans Dark Red Kidney Beans drained and rinsed 1 (15 oz.) can Black Beans drained and rinsed 1 cup Unsweetened Coconut Milk cup Vegetable Broth or Water Pour oil into a 4-quart slow cooker and set cooker on high Add garlic and cover while you prepare the rest of the ingredients Add sweet potatoes, carrots, green onions and tomatoes to the slow cooker Stir in spices (i.e. curry powder, thyme, red pepper flakes, allspice, salt and pepper) Add beans, coconut milk and broth Reduce heat, cover and cook on low for 4-6 hours 37 P a g e

38 No Pasta Minestrone Soup (Crock Pot) Serving: calories per serving 12 grams of fiber per serving 1 (6 oz) can Tomato Paste 1 cup Onion chopped 1 cup Celery chopped 1 cup Carrots chopped 2 cloves Garlic minced 1 tsp. Dried Oregano 1 (16 oz.) can Diced Tomatoes 4 cups Vegetable Broth 2 (15 oz) cans Cannellini Beans drained and rinsed 1 (15 oz) can Light Red Kidney Beans drained and rinsed 1 small Zucchini cut into ¼ inch slices cup Baby Spinach Add tomato paste, onion, celery, carrots, garlic, oregano, diced tomatoes, vegetable broth, cannellini beans, and kidney beans to a 4-quart crock pot. Cook on low setting for 6 to 7 hours. Stir in zucchini and spinach and cook on high for 10 minutes. Serve 38 P a g e

39 Zesty Spinach Soup Serving: calories per serving 5.16 grams of fiber per serving 1/4th starch per serving 1 Purple Onion chopped 2 large Carrots peeled and coarsely chopped 1 cup Celery including leaves 2 cloves Garlic minced 1 2 tsp. Sea Salt 1 2 tsp. Ground Black Pepper 6 cups Vegetable Broth 1 (28 oz.) can Petite Diced Tomatoes 1 2 cup Quinoa uncooked 1 (15 oz.) can Kidney Beans drained and rinsed 1 tsp. Curry Powder 1 4 tsp. Nutmeg 3 cups Baby Spinach Sauté onions in a few tablespoons of water or broth for 2 minutes. Add carrots, celery, garlic, salt, and pepper. Sauté until vegetables are golden, about 5 minutes. Add broth, tomatoes, quinoa, beans and spices. Bring to boil, then cover and simmer over low heat for 15 to 20 minutes, or until the quinoa is tender. Add the spinach and cover. Cook briefly, just until the leaves are wilted. 39 P a g e

40 Zesty Tomato Soup Serving: calories per serving 4.21 grams of fiber per serving 2 (28 oz.) can Whole Tomatoes (substitute 3 cups of fresh whole tomatoes if available) 2 cups Chicken Broth (substitute 2 cups of Vegetable Broth if you prefer) 1 small Onion chopped 2 stalks Celery chopped 3 cloves Garlic minced 2 tablespoons Mrs. Dash Salt-free Original Blend (substitute your favorite mixed seasoning spice) 1 teaspoon dried Thyme 1 teaspoon dried Parsley 1 2 teaspoon dried Basil 1 2 teaspoon dried Oregano 1 Bay Leaf Sea Salt to taste 1 2 cup raw Cashews (alternative: create a roux with 3 tablespoons of whole wheat flour & 2 tablespoons of butter*) 2 cups Spinach (optional) In a medium stockpot combine all ingredients except cashews and spinach Bring to a boil, then reduce the heat and simmer for 30 minutes Discard the bay leaf Meanwhile finely-grind the cashews in a food processor or blender (or make roux, see note below). Pour tomato mixture into a blender*, add cashews and blend until smooth Return mixture to the stockpot Stir in spinach and let spinach wilt *NOTE: Your blender may not be big enough for the entire soup, so you may need to blend half at a time * NOTE: If you prefer to not use the cashews, you can replace them with a roux. Go ahead and pour the tomato mixture into a blender and blend until smooth. To make a roux, melt the butter over low-medium heat using the empty stockpot or a saucepan. Slowly stir in the flour to make a thickened roux, do not burn. Gradually add scoops of the blended tomato mixture until you see no lumps forming, then stir in the remaining tomato mixture. 40 P a g e

41 Dad s Easy Chili Serving: 25 1 serving = 1 cup 229 calories per serving 10.9 grams of fiber per serving Main Dish Recipes 3 (15 oz.) cans Dark Red Kidney Beans drained and rinsed 3 (15 oz.) cans Light Red Kidney Beans drained and rinsed 3 (15 oz.) cans Chili Beans (may substitute canned pinto beans) 1 (15 oz.) can Black Beans drained and rinsed 1 (15 oz.) can Tomato Sauce 2 (15 oz.) cans Mexican Style Diced Tomatoes 1 tsp. Chili Powder Sliced Jalapenos to taste Tabasco (optional) 1 2 pound cooked ground Turkey (optional) Combine all ingredients in a large saucepan. Bring to a boil, reduce the heat, and simmer for 30 minutes. *Serves many, you can reduce the recipe or freeze leftovers. 41 P a g e

42 Easy Stir Fry Serving: calories per serving 5 grams of fiber per serving 1 (16 ounce) bag frozen Stir Fry Vegetables 2 4 ounce cooked Chicken Breast chopped 1 Tbsp. low-sodium Soy Sauce Cook vegetables according to the package directions. Add chicken and soy sauce. 42 P a g e

43 Filled Zucchini Serving: calories per serving 4.1 grams of fiber per serving 4 medium Zucchini 1 cup Red Bell Pepper chopped 1 cup Onion chopped 1 clove Garlic minced 1 medium Tomato seeded and chopped 1 Tablespoon Fresh Basil (substitute 1 teaspoon dried) 1 (15 oz.) can Chickpeas drained and rinsed (substitute Pinto Beans) 4 Tablespoon Parmesan Cheese (optional) 1 2 pound Ground Turkey (optional) 1 2 tsp. Salt (optional) Cut zucchini lengthwise into halves Hollow out zucchini with a knife, leaving 1/4-inch shells. Set the shells aside and chop up the zucchini flesh that has been cut out. In a large skillet, water sauté chopped zucchini, bell pepper, onion, and garlic until crisp-tender, about 8 minutes. Add tomato and basil and sauté for about more 5 minutes. Mash half of chickpeas. In a bowl, combine the mashed chickpeas with the remaining whole chickpeas, half of cheese, and cooked ground turkey (optional). Mix the chickpea mixture into the zucchini mixture. Spoon mixture into reserved zucchini shells; sprinkle with remaining cheese and season with sea salt if desired. Bake in the oven at 350 F for minutes. 43 P a g e

44 Hearty Bean Burgers Serving: calories per serving 6.43 grams of fiber per serving minimal starch per serving 1 4 cup Raw Sunflower Seeds 1 (15 oz) can Red Kidney Beans drained and rinsed 1 small onion finely chopped 2 Tbsp. Ketchup 1 Tbsp. Old-fashion Rolled Oats (substitute Wheat Germ) 1 2 tsp. Chili Powder 1 2 pound ground Turkey (optional) Preheat the oven to 350 degrees F. Wipe a baking pan with a thin coating of olive oil. Chop the sunflower seeds using a high-powered blender, food processor, or a hand chopper. Mash the beans with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients, including the ground turkey if you opt to add it. Form into four patties. Place patties on the baking pan and bake for 25 minutes. Remove from the oven and let cool for a few minutes so the patty is cool enough to pick up and compress in your hands to re-form into the shape of a burger. Return the burgers to the baking pan, bottom side up, and bake for another 10 minutes. 44 P a g e

45 Mexican Bean Enchiladas Serving: calories per serving 14.3 grams of fiber per serving 1 starch per serving 1 2 pound Ground Turkey 1 medium Bell Pepper any color, seeded and chopped 1 2 cup Onion sliced 1 (15 oz.) can Tomato Sauce divided 2 (15 oz.) cans Pinto Beans drained and rinsed (substitute Black Beans) 1 Tbsp. Fresh Cilantro chopped (substitute 1 tsp. dried) 1 Tbsp. Chili Powder 1 tsp. Ground Cumin 1 tsp. Onion Powder 1 8 tsp. Cayenne Pepper (optional) 4 8 inch Whole Grain Tortillas (try Sprouted Grain Tortillas as substitution) Brown ground turkey in a non-stick skillet and set aside. In a separate non-stick skillet, sauté the bell pepper and onion in 2 Tbsp. of the tomato sauce until tender. Stir in remaining tomato sauce, cooked meat, beans and spices. Simmer for 5 minutes. Spoon meat and bean mixture into each tortilla and roll up. Place each filled tortilla in a ovensafe baking dish and bake at 375 F for 15 minutes. 45 P a g e

46 Pioneer s Two Bean Chili (Crockpot) Serving: calories per serving 11.6 grams of fiber per serving 1 (16 oz.) can Navy Beans 1 (16 oz.) can Black-Eyed Peas 1 small Onion chopped 1 cup Water 1 cup Diced Tomatoes 1 4 cup Green Onions chopped 1 2 cup Tomato Paste 1 4 cup Canned Jalapeno Peppers diced 2 tsp. Chili Powder 1 tsp. Mustard (try Dijon for a tasty substitution) 1 2 tsp. Ground Cumin 1 4 tsp. Dried Oregano Place all ingredients in a slow cooker. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. 46 P a g e

47 Spaghetti Squash And Mushrooms With Parmesan Serving: 4 98 calories per serving 3.35 grams of fiber per serving 1 medium Spaghetti Squash 2 cups Mushrooms sliced 2 cloves Garlic minced 1 teaspoon dried Thyme 1 4 cup Parmesan Cheese grated 1 4 cup Fresh Parsley finely chopped (optional) Cut spaghetti squash lengthwise and use a spoon to scoop out the seeds. Place squash cut-sides-down in a microwave-safe baking dish with 1/2 inch of water in the bottom of the dish. Microwave on high for about 12 minutes, or until you can easily pierce the squash with a fork. Let it cool for about 15 minutes, or until the squash is cool enough to handle. Meanwhile, in a deep non-stick skillet water saute* the garlic and thyme. Cook for 2 minutes over high heat, and then add mushrooms. Cook for about 7 minutes or until the mushrooms are browned. Turn off the heat and set aside. Now pick up one of the cooled squash halves and use a fork to pull and scrap the spaghetti-like strands into a bowl. Repeat with the other half. Add squash to the skillet, turn the heat to high and quickly fry with mushrooms. Sprinkle with Parmesan and cook for one minute. Remove from heat and top with parsley. Serve. *NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. 47 P a g e

48 Veggie Bean Pita Sandwiches Serving: calories per serving 5.5 grams of fiber per serving 1 starch per serving 3 Tbsp. Water 2 cups Broccoli Florets finely chopped 1 cup Cauliflower Florets finely chopped 1 cup Carrots finely chopped 1 cup Red Bell Peppers finely chopped 1 cup Zucchini finely chopped 1 2 cup Onion finely chopped 4 Cloves Garlic finely chopped Tbsp. Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 1 tsp. Dried Basil 1 tsp. Dried Oregano 1 tsp. Dried Parsley 1 tsp. Chili Powder 1 cup Raw Cashews 1 2 cup Unsweetened Almond Milk (try Hemp Milk for a tasty substitution) 1 (15 oz.) can Pinto Beans drained and rinsed 6 6-1/2 inch Whole Wheat Pitas (try large Romaine Leaves for a healthy substitution) Combine the water, broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, seasoning spice, basil, oregano, parsley, and chili powder in a large pot. Water sauté for 15 minutes or until vegetables are tender. Add more water if needed. In the meantime, blend cashews and almond milk in a high-powered blender or food processor until smooth. Add cashew mixture and beans to the vegetables and mix and heat thoroughly. Cut pitas in half and fill. 48 P a g e

49 Whole Wheat Veggie and Bean Burrito Serving: calories per serving 12.7 grams of fiber per serving 1 starch per serving 2 (15 ounce) cans Black Beans drained and rinsed 1 2 pound cooked Ground Turkey (optional) 4 ounces Diced Green Chilies 3 Green Onions chopped 2 Tbsp. Dried Cilantro 1 4 tsp. Sea Salt 1 4 tsp. Black Pepper 1 2 cup Salsa 1 medium-sized Avocado diced 1 cup Lettuce shredded 6 8-inch Whole Wheat Tortillas In a large saucepan, combine the beans, cooked ground turkey, green chilies, green onions, cilantro, salt and pepper. Heat until warm through. Divide the bean mixture evenly among the tortillas. Roll up and place in an oven-safe dish. Top with salsa. Warm in the oven for minutes at 350 F until heated through. Serve with lettuce and avocado. *Serve with Easy Refried Beans Recipe 49 P a g e

50 Side Dish Recipes Baked Zucchini Serving: 1 42 calories per serving 1.85 grams of fiber per serving 2 medium Zucchini 3 Green Onions sliced 1 2 Onion chopped 3 Plum Tomatoes coarsely chopped 1 Tablespoon Celery Leaves chopped 2 Tablespoons Fresh Basil chopped (use 2 tsp. dried Basil as a substitute) drizzle of Olive Oil 2 Tablespoons Mrs. Dash Original Blend Salt-Free (substitute any mixed seasoning spice) 1 2 teaspoon Salt 1 2 teaspoon Black Pepper Slice the zucchini in half crosswise. Cut each half again lengthwise, and slice each of the halves into equal-sized pieces so they resemble sticks. In a bowl, mix together the zucchini sticks with the green onions, onion, tomatoes, celery leaves, and basil. Mix in the olive oil, salt, and pepper. Pour into a 3-quart baking dish and bake in oven at 450 F for 20 minutes. *Use a Misto Olive Oil Sprayer to reduce the amount of olive oil needed. 50 P a g e

51 Carrot and Sweet Potato Fries Serving: 4 81 calories per serving 3 grams of fiber per serving 1 starch per serving 2 large Carrots 2 medium Sweet Potatoes drizzle of Olive Oil 1 tsp. ground Cumin 1 4 teaspoon Pepper 1 2 teaspoon Sea Salt Peel the carrots and sweet potatoes. Cut the sweet potatoes in half lengthwise, and slice each halve into 4 equal wedges. For the carrots, cut in half crosswise. Cut each half again lengthwise, and slice each of the halves into equal-sized pieces making them roughly the same size as the potatoes. Put the carrot and sweet potato fries into a bowl and toss with the oil, cumin, pepper and sea salt. Arrange on baking sheet lined with parchment paper. Bake in the oven at 425 F for 30 minutes or until the fries are tender, lightly browned and the edges slightly crisp. Use a Misto Olive Oil Sprayer to reduce the amount of olive oil needed. Substitute: Instead of cumin, try cinnamon, nutmeg, cayenne, or rosemary 51 P a g e

52 Comfort Veggies Serving: calories per serving 3.7 grams of fiber per serving 1 starch per serving 1 medium Butternut Squash peeled and chopped 4 medium Sweet Potatoes peeled and chopped 2 cups Mushrooms washed and sliced 1 Yellow Onion roughly chopped 4 Cloves Garlic peeled and chopped Olive Oil sprayed or drizzled over vegetables 1 2 tsp. Sea Salt 1 tsp. Black Pepper 1 tsp. Dried Basil 1 tsp. Dried Thyme Place all veggies on a baking sheet with parchment paper. Spray with olive oil using a Misto Olive Oil Sprayer or drizzle lightly with olive oil. Bake at 450 F for minutes, turning them over half way. Note: Use 4 cups of comfort veggies to make Comfort Soup found under the Soup and Stew Recipes 52 P a g e

53 Easy Refried Beans (Crock Pot) Serving: 9 84 calories per serving 18.8 grams of fiber per serving 1 Onion peeled and quartered 3 cups Dry Pinto Beans rinsed 1 2 Jalapeno Pepper seeded and sliced 2 Tbsp. minced Garlic tsp. Salt tsp. Pepper 1 8 tsp. Ground Cumin 9 cups Water Place all ingredients in a crock pot. Stir. Cook on low for 8 to 10 hours. Drain the beans, but reserve the liquid. Mash the beans with a potato masher, adding the reserved liquid as needed to attain the desired consistency. 53 P a g e

54 Easy Rice and Beans Serving: calories per serving 4 grams of fiber per serving 1 starch per serving 1 small Onion chopped 1 (15 oz.) can Black Beans drained and rinsed 1 (15 oz.) can Stewed Tomatoes 2 teaspoon dried Oregano 1 2 teaspoon Garlic Powder cups Instant Brown Rice uncooked In a large saucepan, water sauté the onions until tender. Add beans, tomatoes, oregano and garlic powder. Bring to a boil Stir in rice Cover and reduce heat Simmer for 5 minutes Remove from heat and let stand for 5 minutes before serving TIPS *To water sauté simply put 1 Tbsp. of water in the saucepan with the onions and stir until tender. Add more water if needed. 54 P a g e

55 Green Cabbage Slaw Serving: 4 32 calories per serving 2.8 grams of fiber per serving 14 ounce bag Slaw Mix (or 5 cups of Green Cabbage, chopped) 1 medium Tomato diced 1 2 small Onion diced 2 tablespoons Lime Juice 1 2 teaspoon Salt 1 4 teaspoon Black Pepper Place all ingredients in a bowl. Roughly squeeze and massage the cabbage to wilt it and make the tomatoes release their juices Taste test and add more lime or seasonings, if desired Refrigerate for at least 30 minutes 55 P a g e

56 Satisfying Sweet Potato & Parsnip Dish Serving: calories per serving 5.85 grams of fiber per serving 1 starch per serving 1 5-inch long Sweet Potato peeled and cut into bite-size pieces 2 Parsnips peeled and cut into bite-size pieces 1 Apple diced 1 2 Onion diced 1 clove Garlic chopped Black Pepper to taste Preheat oven to 450 F Place sweet potatoes, parsnips, apple, onion and garlic in a covered baking dish. Spray the vegetables with olive oil using a Misto Olive Oil Sprayer. Season with pepper as desired Roast in the oven for 45 minutes, or until tender 56 P a g e

57 Dessert Recipes Apple Strudel Serving: calories per serving 4.25 grams of fiber per serving 1/4 starch per serving 1 4 cup Apple Juice 3 4 teaspoon Vanilla Extract 1 teaspoon Cinnamon 1 Egg White 1 4 cup Almond Milk (substitute Hemp Milk) 3 Apples peeled and chopped 2 Tablespoons Raisins chopped 1 2 cup Old-Fashioned Oats (rolled oats) In a bowl, mix apple juice, vanilla, cinnamon, egg white, and almond milk. Stir in the apples, raisins, and oats. Pour into an 8 x 8 baking dish. Bake uncovered at 350 F, for 1 hour. 57 P a g e

58 Banana Blast Ice Cream Serving: calories per serving 3 grams of fiber per serving 2 Bananas (frozen) 1 4 cup unsweetened Almond Milk (substitute hemp milk) 2 Tablespoons Walnuts chopped Blend all ingredients in a high-powered blender or food processor until smooth. Add more milk if needed. Prep Notes: Freeze a bananas one day prior to making your ice cream. To freeze, peel and cut the bananas into small pieces, then wrap the pieces in plastic wrap before placing in the freezer. 58 P a g e

59 Chocolate Delight Smoothie Serving: calories per serving 10 grams of fiber per serving 2 cups Baby Spinach 1 cup Frozen Strawberries 1 2 cup Unsweetened Almond Milk (substitute hemp milk) 1 2 Banana 2 Dates pitted 2 Tablespoon unsweetened Cocoa Powder 1 Tablespoon ground Flaxseed (optional) Blend all ingredients in a high-powered blender until smooth. Chocolate Dip Serving: calories per serving 2.8 grams of fiber per serving 1 cup raw Almonds (substitute 2/3 cup Almond Butter) 1 cup Unsweetened Almond Milk (substitute hemp milk) 1 teaspoons vanilla extract 2 Tablespoons unsweetened Cocoa Powder 1 cup dates pitted Blend all ingredients in a high-powered blender until smooth, add more milk if needed to produce a creamy consistency. Note: use the dip as a dipping sauce for fresh strawberries or fruit slices. 59 P a g e

60 Craving-Buster Chocolate Treats Serving: calories per serving 2.6 grams of fiber per serving small amount of starch per serving cups Dates pitted 2 Tablespoons Cocoa Powder 1 2 cup Natural Peanut Butter 1-3 Tablespoon Almond Milk (substitute Hemp Milk) 1 2 cup Quick Oats 1 4 cup unsweetened Coconut In a food processor or high-speed blender, blend dates until well chopped. Add cocoa, peanut butter, and milk and blend until smooth (use only enough milk to hold the mixture together). Knead in oats by hands. Roll into 12 balls. Serve refrigerated or frozen. 60 P a g e

61 Quick Chocolate Ice Cream Serving: calories per serving 3.7 grams of fiber per serving 2 medium banana frozen 2 dates 2 tablespoons almond milk (substitute hemp or soy milk) 1 tablespoon unsweetened cocoa powder 1 teaspoon vanilla Place dates, milk, and vanilla into a food processor or high speed blender and pulse until dates are broken into very small pieces. Add the cocoa powder and pulse until blended. Slowly add pieces of frozen banana into the processor until mixture is smooth. Add more milk if you'd like a creamier consistency. Add more cocoa powder if you'd like a more chocolaty flavor. Prep Notes: Freeze a bananas one day prior to making your ice cream. To freeze, peel and cut the bananas into small pieces, then wrap the pieces in plastic wrap before placing in the freezer. 61 P a g e