WEEK #6 RECIPES. Healthy, Happy & Hot Program Week #6

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Derrick Mosley
5 years ago
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1 WEEK #6 RECIPES Banana Bread Biscotti **This is not my recipe and I haven t tried it. I would like to and thought I would pass it on to you. Ingredients 1 cup raw almonds 1 Tbsp flax meal 1 ripe banana, peeled 3 Medjool dates, pitted 1 tbsp pure maple syrup ½ tsp baking soda 1/8 tsp sea salt ½ tsp pure vanilla extract 1 tbsp raw walnuts Preheat oven to 350F. In a food processor, pulse the almonds into a fine flour. Add the flax, banana, dates, maple syrup, baking soda, salt and vanilla extract to the food processor. Blend until a thick dough forms. Add the walnuts and chocolate chips. Pulse a couple of times to distribute throughout the dough. On a baking sheet lined with parchment paper form the dough into a rectangular log about 6x4 inches. Bake for 25 to 28 minutes, until the top has browned. Cool until firm enough to transfer to a cooling rack (about 8 to 10 minutes). Transfer to the cooling rack and continue to cool until firm enough to slice (another 10 minutes). Slice crosswise into 8 biscotti slices. Preheat the oven to 350F. Return the cookies to the lined baking sheet, cut-side up. Bake for an additional 15 minutes. Cool completely on a cooling rack. Store in an air-tight container. MOLASSES NO-BAKE BARS ½ C oats 5 Tbsp sesame seeds 3 Tbsp sunflower seeds 3-4 Tbsp protein powder 3 Tbsp molasses Continued on next page 1

2 Molasses bars continued 3 Tbsp peanut butter ¼ C coconut 2 Tbsp coconut oil Add the whole oats and sunflower seeds to a food processor and blend. Then add the sesame seeds, flaked coconut and protein powder, pulse to mix. Then add the molasses, nut butter and coconut oil and process until all mixed together. If the mixture does not seem to be sticking too well, add a touch of water or more of one of the wet ingredients such as: molasses, coconut oil and/or peanut butter. Line a cookie sheet, cutting board or a pan with parchment paper and shape the mixture into a rectangle about 1/2 " thick. Place in freezer to set. Cut into shapes and sizes that you want and keep stored in freezer or possibly fridge in a covered contained. MEXICAN BEAN SOUP 4 cloves garlic chopped 2 Tbsp ginger chopped (around that) 1 C chopped onions Saute these in a large pot. Add: FEEL FREE TO ADD OTHER VEGGIES such as green beans, zucchini 2 C chopped celery 2 C chopped carrots 1 C chopped cabbage (or more) 2 bouillon cubes Let that boil Add 6 C water Some bay leaves Add some corn if you want Bring to boil Add: 2 Tbsp chili powder 2 Tbsp paprika 1.5 Tbsp onion powder 1 Tbsp cumin 1 tsp cinnamon Continued on next page. Soup continued. 2

3 3 tsp salt 1 tsp pepper Get that to low boil when carrots are tender add: 1 large can of tomatoes 1-2 cans of black beans or 1 can of black and 1 can of another bean 1 C wild rice (cooked) if you wanted to add some (or quinoa or any rice) Taste and adjust to taste Before you eat add some chopped cilantro, kale or arugula Cabbage Quinoa Tomato Soup ½ C uncooled or 1-2 C cooked quinoa 1 Can of chickpeas and or another bean 2 C Cabbage (green) 2 C chopped Tomatoes (or 1 can of tomatoes) 2 C Carrots 2 C Celery 3-4 cloves Garlic 1-2 Tbsp chopped Ginger 1 C chopped Onions 1 C Green peas (optional) Any other veggies you want to include 1-2 bouloin cubes 3-4 Bay leaves 2 Tbsp Paprika 1.5 Tbsp Chili powder 2-3 tsp Salt 1-2 tsp pepper Place oil in a large pot. Heat a bit Add garlic, ginger and onions Saute for about 4-5 minutes Then add carrots and celery Saute for few minutes then add 8-10 C water Close lid and boil When come to boiling add the boulion cubes (1-2) and bay leaves Add spices Stir well and keep at medium boil Suggestion: Right before you eat a bowl of soup, add some fresh greens like arugula, or kale, cilantro would be good also. 3

4 White Bean Artichoke Salad 1 C white beans (can be canned, rinsed and drained) 4 chopped green onions 6 artichoke hearts chopped (buy the canned ones as they are packed in water, not oil) ½ C chopped celery ½ C chopped yellow or red bell pepper (or combination) ½ C shredded carrots ¼ C chopped parsley or basil (optional) 2 C (or more) ripped or chopped romaine lettuce (to be added when you eat salad) Add above ingredients, except lettuce, into a bowl and stir to mix. Dressing:-Or you use the ranch dressing thinned for this salad ¼ C extra virgin olive oil 3 Tbsp lemon juice 2 Tbsp nutritional yeast ¼ tsp garlic powder salt & pepper to taste Whisk above ingredients and adjust to taste. Add some of the dressing on the salad you may not need all of the dressing Add romaine lettuce to bowl or plate and add the salad ingredients with dressing on and stir to mix. NOTE: I suggest keeping romaine lettuce separate as the salad will keep in the fridge with dressing longer that way. Just add the lettuce when you are going to eat it. HERB DIP (Ranch) 1 ½ C cashews (soaked 2 hours, rinsed and drained) ½ C water (or more if needed) 3 Tbsp lemon juice 3 Tbsp apple cider vinegar 2 Tbsp oil 1 tsp agave ½ clove garlic 3 tsp onion powder 1 tsp dried dill (fresh dill is better if you have it) ½ tsp salt ½ tsp dried basil (or use fresh basil if you have it) In blender or Nutri-bullet add cashews, water & lemon. Blend a bit then add other ingredients and blend until smooth. Add more water if it is too thick. 4

5 Quinoa Tabouleh 1 C cooked quinoa ¾ C chopped cucumber ¾ C chopped tomatoes (cherry or grape) 4-5 green onions chopped 7 mint leaves chopped (optional) ½ C chopped parsley Dressing: ¼ C extra virgin olive oil 4 Tbsp lemon juice ½ Clove garlic crushed and finely shopped (or use garlic powder) ½ - 1 tsp Italian seasoning ¼ tsp dried basil or oregano Add ingredients into a small deep dish and whisk it until creamy. You can also use a small blender or nutribullet to mix. VEGGIE STIR-FRY This can be a cooked stir-fry or a raw one. Raw Stir-Fry: With the raw one you just slice the raw veggies up (smaller bite-size chunks) You can use veggies such as: cabbage, zucchini, mushrooms, green peas, bell peppers, cucumbers, tomatoes, bok choy, green onions, broccoli, cauliflower, etc. Add veggies to a bowl. Make the sauce (recipe below) and pour onto veggies in bowl Add some sesame seeds or chopped cashews Toss to mix. Cooked Stir-Fry: Here you can add the same veggies I mention above and any other ones you wish to add. Add some oil (about 3 Tbsp) to a frying pan or stir-fry pan Add the chopped onions, garlic and ginger Saute on medium high for about 5 minutes (if starts to stick, add a bit of water) Then add the veggies and a bit more water (not much) And I cover with a lid, stirring often I make sure I don t overcook the veggies if you leave the lid on for too long the veggies will get mushy Also make sure you do not add too much water Continued. 5

6 Stir-fry continued When veggies are tender it is done. I usually add the sauce right before eating and usually it is a bit of sesame oil, Braggs soy or Tamari and maybe a squeeze or 2 of lemon or lime. Things to add to stir-fry: Cashews Sunflower seeds Peanuts Mung Bean sprouts Red Pepper flakes (these are spicy) A hot sauce you like Peanut butter or almond butter Make sauce for stir fry and add once veggies are cooked. Spicy Almond Sauce ¼ C almond butter 3 Tbsp tahini 1 tsp fresh garlic chopped or grated Tbsp lime juice 1 ½ Tbsp Tamari, Braggs liquid aminos or coconut aminos ½ tsp sesame oil 1 Tbsp olive oil 2 Tbsp fresh ginger 1 4 red Thai chili or 1 4 tsp red chili flakes 2 tsp honey (or you can use agave) 1 4 1/3 C water (add to desired thickness) This is best blended in a small blender such as a nutri-bullet or a magic bullet. The size of batch is probably too small for a larger blender. If you have a smaller blender use that to blend. If you do not add ingredients to a mason jar (smaller one) and shake like crazy until well mixed. You can also mix in a bowl using a fork or a whisk. 6

7 KALE SALAD 2 C kale (de-stemmed and chopped or ripped) ½ C Cabbage cut into fine strips and then cut again ¼ C Grape or cherry tomatoes (cut in half or more) Dressing: 1 smaller avocado 2 Tbsp lemon juice 1 Tbsp Braggs (liquid aminos soy seasoning) or Tamari 1 tbsp extra virgin olive oil 1 tsp cumin Scoop flesh out of avocado, put into small bowl and mash it. Add lemon juice and stir well. Add other ingredients and stir until blended. It doesn t matter if avocado is not mixed too well. Taste and adjust to taste. Take the stems out of the kale. Chop or rip the kale into small pieces. Put kale in a large bowl. Add some of the dressing and massage the dressing into the kale with your hands. (Start with less dressing because you can always add more). Massage the kale with your fingers to soften it up. Taste and see if there is enough dressing on it, if not, add more. As the salad sits the dressing absorbs into the kale so think about that when you area adding dressing. Add cabbage and tomatoes and stir to mix. Mix well. See if you need more dressing. Then add the other ingredients. Walnut Beef in a Lettuce Wrap With Ranch Sauce Walnut Mexican Beef Ingredients: 1 ½ C Raw Walnuts ((soak for about 2 hours, rinse and drain) 3 Tbsp chopped onion ¼ C chopped celery 1 ½ tsp Ground Cumin 1 ½ tsp Chili Powder 3/4 tsp Ground Coriander 1 ½ - 2 Tbsp Tamari (Braggs Liquid Aminos) Topper Ingredients: 1 Cup Shredded Romaine Lettuce Chopped tomatoes Chopped avocado (or make guacamole) Shredded carrots Finely chopped or shredded cabbage Continued on next page 7

8 Walnut Beef Lettuce Wrap continued 8 Large Romaine or Spinach Leaves (for lettuce wraps) Directions: Add the walnuts, celery and onions to a food processor Pulse and process, stirring sides often Add the spices and Tamari and pulse, stir and mix until well combined. Wash and dry the romaine lettuce leaves Lay 1-2 lettuce leaves on a plate and top with walnut beef and whatever you want to top it with and then some ranch sauce on it. Rice Noodle Salad If you make this salad to have for a few meals make it larger but also do not add the rice noodles until right before you are going to have salad, then put rice noodles in bowl, add salad ingredients on top and then add dressing. ** Use the vermicelli rice noodles (the really thin ones) Store cooked rice noodles and salad ingredients separately in the fridge. To make the salad: ½ or more C of cooked rice noodles I like the thin vermicelli noodles 1 C greens (can be combination including kale) ¼ C Chopped cucumber ¼ C Shredded carrots ¼ C Chopped cabbage 2 green onions chopped (if small) ¼ C frozen peas (thawed in hot water) ½ C cooked or raw broccoli (or slightly cooked) ¼ C chopped bell pepper Chopped nori strips or chopped dulse or kelp (or any seaweed flake mix) Continued on next page Rice noodle salad continued 3 Tbsp sesame seeds (any seeds are fine or combination) Asian Dressing 3 Tbsp Extra virgin olive oil 2 Tbsp Lemon juice (or apple cider vinegar) 1 Tbsp Tamari (or Braggs aminos or coconut aminos) 1 tsp Grated ginger 1 tsp Sesame oil Add all the salad ingredients into a bowl and toss to mix. Add the dressing right before you eat your salad. Store salad & dressing separate. 8

Recipes Week #4. Make a couple batches and try different amounts on each batch and see what you prefer.

Recipes Week #4. Make a couple batches and try different amounts on each batch and see what you prefer. Recipes Week #4 HOME-MADE GRANOLA Ingredients: Oven at about 325 (The amounts of each do not matter, if you have not made this before maybe try a smaller batch first) Whole oats Muesli mix (optional or