MENU OPTIONS BREAKFAST Apple and Oat Porridge 4 cups water 1 ½ cups oat bran (not oatmeal) 1 large apple peeled/cored and chopped into very small pieces 1/3 cup raisins ½ teaspoon ground caraway seeds ½ teaspoon cinnamon ½ teaspoon salt 1. In a 2 quart sauce pan over high heat, bring water to a boil and stir in the oat bran and allow water to return to a boil. 2. Reduce heat to low and cook for two minutes stirring often 3. After two minutes, turn off heat. Stir in the apple, raisins, and spices. Let stand until apple pieces soften about 5 minutes stirring occasionally. 4. Divide hot cereal evenly among 4 bowls.
BREAKFAST Tofu Breakfast Scramble 1 box firm tofu 1 zucchini, diced small 1 tomato, diced ½ onion diced 1 red bell pepper, diced 2 green onions, finely sliced 1 tablespoon fresh cilantro, minced 1 clove garlic, minced Salt and pepper to taste 1. Spray pan with 100% olive oil spray 2. Add all ingredients and fry until vegetables are soft and ready to eat. 3. Salt and pepper to taste Tip You can add lots of different vegetables to this recipe including broccoli, carrots, and mushrooms.
BREAKFAST Brown Rice and Apple Breakfast 1 cup cooked brown rice (Use Quinoa instead of rice if you prefer) 1 apple cut into bite size pieces Raisins ¼ teaspoon salt ½ teaspoon cinnamon 1 teaspoon 100% pure edible coconut oil 1. Mix all the ingredients together in a microwave-safe bowl (except the oil) and heat for 2 minutes. 2. Add oil and stir. 3. Serve.
White Beans and Sautéed Vegetables 2 cans white beans, drained 2 tablespoons olive oil ½ cup yellow onion, chopped 2 cloves garlic, minced ½ cup celery, finely diced ½ cup carrot, finely diced ¼ cup virgin olive oil (to drizzle after beans are dished up) Salt and pepper to taste 1. Drain the white beans and set aside. 2. Heat olive oil and then add all the prepared vegetables to the pan and sauté for until just done. 3. Add beans and heat thoroughly. 4. Dish up on serving plates, drizzle with extra virgin olive oil. Salt and pepper to taste.
Spring Pesto with Whole Wheat Penne 1 bag of whole wheat organic penne pasta 10 oz of frozen peas, thawed 1 cup basil leaves 2 handfuls soaked and dehydrated walnuts 4 tbs fresh lemon juice Water, if needed, but only a splash 1 tsp grated lemon peel Olive oil Sea or Himalaya salt to taste Freshly ground pepper, to taste 1. Cook pasta according to directions on the package, salting the water. 2. Drain pasta, almost completely, leaving a little bit of liquid. 3. In a food processor, blend half the peas with basil, walnuts, olive oil, and lemon peel until coarsely chopped to make pesto. 4. Add pesto to pasta and combine, adding remaining peas. 5. Sprinkle with salt and pepper.
Rice and Corn 2 cups cooked brown rice (or substitute Quinoa) 2-3 Roma tomatoes, diced 1/3 red onion, diced 2 cups frozen corn, thawed 2-3 tbsp lemon juice Salt, pepper, or other spices to taste 2 tbs fresh dill, chopped 1. Mix ingredients and enjoy!
Two Bean Burger 1 tsp extra-virgin olive oil 2 tablespoons chopped onion 1 cup black beans, rinsed and drained 1 cup great northern beans, rinsed and drained 2 tablespoon flaxseed meal 1 tsp garlic powder ¼ tsp cumin ¼ tsp salt 1. Mash beans in a large bowl, and set aside. 2. Heat olive oil in large skillet over medium heat. 3. Add onion and cook until translucent (tender and see thru). 4. Place onions in bowl with beans and add flaxseed mean, garlic powder, cumin, and salt. 5. Return skillet to medium heat, spray skillet with olive oil spray if needed to prevent burgers from sticking. 6. Use a ¼ cup measuring cup to scoop bean mixture and set in skillet. 7. Flatten with spatula. Cook 5 minutes or until bottom is crispy and brown. Flip and cook other side for 5 minutes. 8. Makes 5 small bean burgers.
Spinach Zucchini Casserole Sauce 2 (28 oz) can diced tomatoes or 5-6 large tomatoes 2 cloves garlic ½ tablespoon dried basil ½ tablespoon dried oregano ½ tablespoon dried parsley 1 tsp salt Main 2-3 medium zucchini, sliced into ½ rounds 3 cups packed fresh spinach, stems removed 1 cup sliced onion Cooked brown rice, lentils, or quinoa 1. Preheat oven to 350 degrees. 2. If using canned tomatoes, pour tomatoes into small saucepan, and add garlic, basil, oregano, parsley, and salt. Simmer about 10 minutes. 3. While sauce is cooking, prepare vegetables. Use an olive oil spray to lightly coat a 9x13 casserole dish (or simply rub bottom with olive oil). 4. Place zucchini rounds on bottom of dish, stacking extra rounds to make a second layer, if needed. 5. Spread spinach leaves and onion slices on top of zucchini. 6. When sauce is done, pour sauce over all making sure vegetables are coated with tomatoes and their juice. 7. If using fresh tomatoes, chop tomatoes and place on top of spinach and onions. Mix tomato sauce, garlic, basil, oregano, parsley, and salt in a small bowl and pour sauce over all. 8. Bake 25-30 minutes, or until zucchini is tender. Stir well before serving with cooked brown rice, lentils, or quinoa.
Stir-Fry Vegetables with Brown Rice 1 tablespoon sesame oil 3 green onions, finely chopped 3 tablespoons fresh ginger, minced 4 cups fresh broccoli, chopped ½ pound fresh green beans, chopped 2 carrots, peeled and sliced on diagonal 2 cloves garlic, minced 4 cups greens chopped (kale, bok choy, spinach, collards, etc.) 1 can sliced water chestnuts, drained 3 cups cooked brown rice 2 tablespoons soy sauce 1 ½ cups peas (if frozen run under hot water to thaw) ½ cup toasted sliced almonds 1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute. 2. Add green onions and ginger. Sauté for 5 minutes. 3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes. 4. Add greens and toss for about 2 minutes or until greens are wilted. 5. Stir in water chestnuts, brown rice, soy sauce, peas, and almonds. 6. Serve.
SNACK OPTIONS Rice cakes Rice cakes with peanut butter and raisins Almonds Dried fruit including apricots Apples dipped in nut butter Sliced fruit Veggies with dip Popped popcorn Trail mix with nuts, raisins, sunflower seeds, coconut pieces and dried fruit Fruit kabobs Frozen fruit including grapes, blueberries, strawberries and bananas