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

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Marian Miller
5 years ago
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1 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 just use all whole oats) Sunflower seeds Pumpkin seeds Almonds Pecans Cinnamon Raisins, currants, dried blueberries or another dried fruit Brown Rice Syrup (buy at a grocery store or health food store) OR just use honey, maple syrup or coconut nectar In a food processor pulse the almonds and pecans to break them up just a bit. Or cut them on a cutting board In a large bowl add the oats and other flakes, nuts, seeds and dried fruit Stir well to combine and add a bit of cinnamon Spread this mixture on a cookie sheet you don t want it too thick because it won t toast properly If you are using brown rice syrup, honey or coconut nectar (you can warm and melt it first so it is thinner) Drizzle the brown rice syrup and sweetener over the mixture start with a bit Stir with hands or 2 spoons Add more and stir again The amount of sweetener and brown rice syrup you use depends on how sweet you want your granola. You don t have to use much at all if you don t want to. OR Make a couple batches and try different amounts on each batch and see what you prefer. Oven about 325 and bake until you see it starting to get golden color. Take out and stir around a bit and put back in until it is golden brown but not burned. NOTE: it will bake faster on the edges so stir it around Let cool and then store in glass jar in fridge with lid

2 HEMP CASHEW MILK 1 4 C hemp seeds 1 4 C cashews (soaked for 2-3 hours, rinse and drain) OR use just hemp seeds C water 1 2 tsp vanilla Sweetener of choice and amount you want (start with less and add to taste) Blend ingredients in a blender and strain through a nut milk bag or a fine mesh strainer. YAM & KALE CAKES (pancakes) C grated Yam 1 C chopped kale 3 Tbsp chopped onion 1 egg 1 4 tsp salt (start with less) Add above ingredients into a bowl and stir well to combine egg Heat oil in frying pan and using a spoon scoop some mixture out onto the pan Make size of pancakes you want do them about 1/4 or less (never measured) You want to be able to flip them without them falling a part. Cook until browned on each side. Serve as is or add just a touch of maple syrup. GREEN SCRAMBLE 2 eggs C chopped kale or other green like Swiss chard, collards 2 green onions chopped (or use another onion) 1 Tbsp almond milk Garlic optional Salt & pepper to taste Lemon juice Crack eggs and add into a bowl Stir in almond milk until combined Add oil to pan, sauté onions then add in kale and a bit of water Cover with lid and cook just until kale is softer Then add egg mixture and keeping lid off stir egg mixture and kale around until eggs are cooked. Squeeze some lemon juice on mixture & add salt and pepper to taste EGGS WITH DAIRY-FREE RAW HOLLANDAISE SAUCE ON A BED OF GREENS This is the recipe for the cheezy sauce but when you use yellow bell pepper it looks like hollandaise sauce great on poached or fried eggs. Continued on next page

3 Hollandaise sauce continued 1 C cashews 1 4 clove of garlic clove 1 Tbsp lemon juice 1 2 to 3 4 C water (depending on how thick you want it) 2.5 Tbsp Nutritional Yeast (Red Star) ¾ tsp turmeric 1 tsp salt 2 Tbsp yellow bell pepper chopped Put all in high speed blender and blend until smooth. For the greens Saute some garlic and onions Add chopped greens Add a bit of water and cover with lid When greens turn a bright green and are getting softer add just a bit of apple cider vinegar, salt and pepper Stir often and when they are finished Remove from heat and place on plate Cook eggs Place egg on top of bed of greens and then pour over some of the hollandaise sauce WARM QUINOA KALE BOWL WITH SWEET CHILLI SAUCE ** You can have this cooked or with cooked quinoa and raw veggies** Cooked quinoa 2 Tbsp chopped green onion 1 clove of garlic ½ tsp grated ginger ¼ C chopped bell pepper 1 ½ C broccoli 1 C chopped kale ¼ C frozen green peas 14 C chopped cabbage ¼ C grated carrots 2 Tbsp coconut oil Continued on next page

4 Quinoa kale bowl continued Saute the garlic, ginger and onions in a pan Add the broccoli, bell pepper, peas, cabbage & carrots add some water and then cover Stir often as veggies cook slightly Add the kale more water if needed. Stir and cover Stirring often until kale has softened. Add coconut oil stir to mix and shut off burner Sweet chili sauce: ¼ C extra virgin olive oil 2 Tbsp lemon juice ½ Tbsp apple cider vinegar ½ tsp honey ½ Tbsp chili powder 1 tsp paprika 1 Tbsp nutritional yeast ½ tsp cumin pinch of cinnamon dash of cayenne salt & pepper to taste Add the above ingredients to a jar, add lid and shake until well mixed. CHILLI CHEEZE DIP 1/2 C cashews (soaked for 2 hours, rinsed and drain) 1 C water (may need more water) 3 Tbsp hemp seeds 1 tsp lemon juice 1/4 clove garlic 1 Tbsp chili powder 1/4 tsp tumeric 1/4 tsp salt 1 1/2 tsp Tamari 2 Tbsp nutritional yeast Pinch of cayenne Add water, lemon and cashews to blender and blend. Add the other ingredients and blend until smooth and creamy you may need to add more water if it is too thick.

5 CURRY CHICKPEA BURGERS or use a white bean This made about 8 burgers (I don t make them that big) If you want more double recipes Oven at 350 degrees 1 can chickpeas 2 stalks celery chopped 1 4 C chopped onion 1 2 C sesame seeds 1 clove garlic 1 Tbsp olive oil 1 Tbsp tsp cumin 1 Tbsp curry powder (go by taste) Dash of cayenne 2 Tbsp nutritional yeast 1 tsp salt 1 4 C sesame seeds 1 egg 1 4 C ground flax 1 2 tsp turmeric 1 2 tsp pepper Place garlic, celery & onions in food processor and process until broken down Add chickpeas and other ingredients Continued on next page... Process to break down and blended together have to scrape sides of processor a few times Pour into bowl Add ground flax and stir well to combine. Line cookie sheet with parchment paper Take some batter out with soup spoon and place on cookie sheet and form into small patty (using spoon) After about minutes take off parchment paper and flip over Put back on cookie sheet and back into oven for about minutes (when you feel they are done enough to hold together). They will firm up as they cool. EASY NOODLE SOUP Cook rice noodles first and set aside To make soup: Add oil to pot and sauté: 4 green onions Continued on next page

6 Easy noodle soup continued 1 tsp grated ginger 1 2 tsp grated garlic Then add: 3 C water to pot Bring it to boil Add 1 bouillon cube Stir and mix and then add: 1 2 C broccoli 1 4 C shredded carrots Cook at low boil until carrots are slightly tender Add 1 2 C frozen green peas Add cooked rice noodles. Turn down to lower setting and add: 1-2 sesame oil 1 Tbsp Tamari, Braggs soy or coconut aminos Right before eating add some chopped fresh greens such as kale, Swiss chard, spinach, arugula BROCCOLI BLACK BEAN SALAD 2 C Broccolini (or regular broccoli) blanched - ok too if you don't blanch it 1 C Black beans (I used Eden organic canned beans - rinse really well) 4 Green onions chopped 1/4 C Green peas (I used frozen thawed in hot water) 1/4 C Chopped bell pepper (yellow, red, orange or combination) 1 C Tomatoes chopped 1/2 C Celery chopped 1 C chopped kale Avocado chunks (as much as you like) Blanching broccoli: Cut broccoli. Boil water and put broccoli in boiling water for about 1 minute, pour into strainer and run under cold water until cooled down. Use the chilli cheese sauce as the dressing thin it with a bit of water if you need to. RICE NOODLE STIR FRY with SPICY ALMOND SAUCE NOTE: You can also make a Rice Noodle Salad and have the veggies raw instead of cooking them if you want. Cooked rice noodles I like using the vermicelli noodles (the really thin ones)

7 Any veggies you wish to use in your stir fry such as: Bock choy Celery Bell peppers Onions Broccoli Zucchini Asparagus Chopped greens such as kale, swiss chard, collards Carrots Peas Garlic Ginger Saute garlic, ginger and onions in oil (or do a water sauté) Add the veggies and some water Cover with lid and let them cook stirring often) until just tender Take lid off Add greens is using and cooked rice noodles Stir until all warm and cooked Drain any excess water Add to plate or bowl and pour over the spicy almond sauce Spicy Almond Sauce 4 Tbsp almond butter 3 Tbsp tahini 1 2 tsp fresh garlic (or more) Tbsp. lime juice (or lemon juice or apple cider vinegar) Tbsp Tamari or Braggs liquid aminos 1 tsp sesame oil 1 Tbsp olive oil 2 tsp grated fresh ginger (more if you like) 1 4 red Thai chili or 1 4 tsp red chili flakes more if you want 2 tsp honey (or you can use agave) 1/3 C water (you may have to add more) In a small blender (like magic bullet or nutribullet) add the liquids and almond butter, tahini, garlic and ginger and blend a bit If it is too thick add more water Add the other ingredients and blend until smooth Taste and adjust to taste Mixing by Hand: if you are mixing by hand, use grated ginger and grated garlic it will then work.

8 ASIAN CUCUMBER SALAD Chopped cucumber (as much as you want) Chopped bok choy Chopped green onions Peas (if frozen, thaw in hot water and drain) Chopped cabbage (optional) Fresh basil or cilantro (optional) Sesame seeds Dressing: 2 tbsp extra virgin olive oil 2 tsp lemon juice (or add orange or lime juice) 1 tsp apple cider vinegar 1 2 tsp sesame oil tsp Tamari 1 2 tsp grated ginger Whisk above ingredients in small deep bowl. Add to salad a little at a time until you have the right amount of dressing on to your taste STUFFED PEPPER WITH NO-TUNA with Mayo 1 2 C almonds or sunflower seeds (soak for 2-4 hours, rinse and drain) 1 4 C shredded carrots 1 4 C celery 1 green onions 2 Tbsp parsley 2 Tbsp lemon juice 1 4 tsp garlic powder 1 2 tsp Italian seasoning 1 4 tsp salt Pepper to taste Pulse ingredients in a food processor. Taste and adjust to taste. Mayo 1 2 C cashews soaked 2 1 2Tbsp lemon juice 1 2 tsp apple cider vinegar 1 Tbsp oil Salt 1 2 C water 1 4 tsp dry mustard 1 4 tsp agave Continued on next page

9 Mayo continued Place ingredients in a blender and blend. Taste. Also check for consistency. If it is too thick add more water. You can stir mayo in with no-tuna in a bowl first or just add it after. SESAME COCONUT NO-BAKE BARS 1 2 C sesame seeds 1 2 C flaked coconut 1 4 C hemp seeds 2 Tbsp ground flax or whole flax 3-4 Tbsp maple syrup (or another sweetener) 1 4 C currents (or raisins, or another dried fruit) ¼ - ½ tsp vanilla 2 Tbsp coconut oil 1 4 C tahini Pinch of salt Add sesame seeds, coconut, hemp seeds and flax into a large bowl. Stir to mix Add the sweetener, vanilla, coconut oil, tahini and salt and stir to mix. Press mixture in cookie sheet lined with parchment paper. Or place parchment paper on cutting board and shape on that. Put in freezer to set. RAW CHOCOLATE TRUFFLES 2 cups of nuts (Soaked and dried a bit, I used pecans & almonds) 12 Medjool Dates with pits out and chopped (you may need more) 4 Tbsp raw cacao powder 1/2 tsp vanilla 3 Tbsp ground flaked coconut to roll the truffles in Put nuts in food processor. Grind them down as in video until fine. Add dates and blend some more. When mixture sticks together when you pinch it, add vanilla and cacao powder. Blend until well mixed. Put mixture into bowl and take out enough to roll into a small ball. Roll mixture into a small bowl and then roll into ground coconut. Do this with the rest of the mixture. Continued on next page

10 Truffles continued Place the truffles on a plate or tray and place in freezer until they set. Once they set place them in freezer bags. These will last for a couple months in the freezer. PISTACHIO COCONUT BALLS 1 2 C pistachios 1/3 C coconut 1 4 C dates Vanilla & salt to taste 1 Tbsp coconut oil melted (start with less and see how much you need) Follow same instructions as above for Chocolate Truffles.

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

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