Food Counseling Recipes - Food4Life

Bulgur Waldorf Salad

2012-01-31T14:09:00.000-08:00

Makes 4 1-cup servings

Ingredients:
1 cup prepared bulgur (soaked as per package directions)
1 Granny Smith apple, cored and cut into 1/2-inch pieces
1 tbsp fresh lemon juice
1 cup celery, thinly sliced
1 cup red seedless grapes, halved lengthwise
1/2 cup low-fat plain yogurt
6 to 8 sprigs fresh mint, chopped (about 2 tbsp)
Pinch fresh ground black pepper
3 tbsp unsalted walnut pieces, toasted and chopped

Instructions:
1. Place bulgur in a large bowl. Add apple and lemon juice and stir to combine. Add celery, grapes, yogurt and mint, mixing thoroughly. Season with pepper.
2. Cover and refrigerate for a minimum of 1 hour or overnight to allow flavors to meld. To serve, sprinkle each serving with 1/2 tbsp walnuts.

Nutrients per serving:
Calories: 210
Protein: 8 g
Carbohydrate: 38 g
Fat: 6 g
Fiber: 9 g
Sodium: 49 mg
Potassium: 385 mg
Phosphorus: 189 mg

recipe from cleaneatingmag.com

Sweet Potato Peanut Soup

2012-01-31T14:02:00.000-08:00

Serves 4
• 1 Tbsp olive oil
• 1 large yellow onion, chopped
• 1 garlic clove minced
• 1 chile seeded and minced (optional)
• 2 cups peeled and ¼ inch diced sweet potatoes
• 4 cups vegetable broth
• 1 14.5 ounce can diced tomatoes, un-drained
• 1/3 cup peanut butter
• ¼ Tsp cayenne
• Salt and freshly ground black pepper
• ¼ cup chopped peanuts
• Optional: I cup cooked red kidney beans and 3-4 cups spinach added before serving

1. In a large pot over medium heat, heat olive oil. Add onion, cover and cook until softened, about 5 minutes. Add garlic and chile (if using) and cook 2 minutes longer. Add sweet potatoes, broth and tomatoes, and cook until potatoes are tender, about 30 minutes
2. Ladle about 1 l/2 cup of the hot broth into a small bowl. Add peanut butter and whisk until smooth. Stir peanut butter mixture into the soup along with the cayenne and salt and pepper to taste. Serve hot garnished with chopped peanuts.

Nutrients per serving:(not including beans and spinach)
Calories: 483
Protein: 16 g
Carbohydrate: 45 g
Fat: 30 g
Fiber: 11 g
Sodium: 927 mg (an easy way to reduce this is to use unsalted peanut butter and nuts)
Potassium: 1106 mg
Phosphorus: 284 mg

Pumpkin Spice Maracoons

2011-12-20T11:38:00.000-08:00

Makes about 25-30 cookies

Ingredients
2 heaping cups shredded, raw, unsweetened coconut
1/2 cup ground raw almonds (or almond flour)
1/2 cup agave syrup (or maple syrup/honey)
1 tbsp coconut oil
1/4 cup pumpkin puree
1/2 tsp ginger powder
2 tsps cinnamon
1/4 tsp nutmeg
Dash cloves
1 tsp vanilla extract
1/8 tsp sea salt

1) Place coconut and spices in a large mixing bowl. In a separate bowl, whisk together the agave, pumpkin, vanilla, and oil.

2) Pour wet ingredients over dry, and mix them all together with hands, till dough is uniformly sticky and clumps together easily. If you need to, add a little more syrup.

3) Scoop in tablespoons onto a dehydrator tray lined with Teflex. 3) Dehydrate at 115 degrees for about 6-8 hours (6 is probably all you need). Or place in 325 degree overn and cook for about 20 minutes, watching them closely to prevent from burning.

Nutrition Facts Per Cookie
Calories: 52
Protein: 0.6 g
Carbohydrates: 6 g
Fat: 3.4 g
Fiber: 0.8 g
Sodium: 12.6 mg
Phosphorus: 16 mg
Potassium: 50 mg

recipe addapted from www.choosingraw.com

Sweet and Spicy Candied Nuts

2011-12-20T11:16:00.000-08:00

Makes about 16 servings

Ingredients:
2 cups pecans
1 cup walnuts
1 cup cashews
1/3 cup coconut oil
1/2 cup cane sugar (can also use maple syrup)
1 Tbsp cumin
2 tsp cinnamin
1/4-1/2 tsp cayenne pepper

Toss all ingredients in a large bowl. Bake at 250 degrees for about 30 min, unitl they are nicely toasted and glazed. Check on them often to make sure they are not burning. At the 30 min mark, reduce oven to 200 degrees and cook for another 15 min.
Remove from oven and break nuts apart gently with a spoon or tongs. Allow to cool before serving.

*you can substitute almonds, peanuts, pumpkin seeds, sunflower seeds, and any other type of nut or seed.

Nutrition Facts Per Serving:
Calories: 241
Protein: 3.4 g
Carbohydrate: 12 g
Fat: 21 g
Fiber: 2 g
Sodium: 2.4 mg
Potassium: 147 mg
Phosphorus: 98 mg

recipe addapted from www.choosingraw.com

POTATO BURRITOS

2011-12-19T11:19:00.000-08:00

3 large potatoes (peeled and diced)
1 - 10.5 oz block organic tofu silken or firm
6 burrito-size (10 inch) flour tortillas
1 bay leaf (optional)
6 cloves garlic (optional)
¼ to 1/3 cup low fat milk or non dairy milk (i.e. rice, soy, almond, hemp or oat) or just water
1 cup or more red or green salsa (if need to avoid salsa you can use a blend other veggies)
1 cup grated cheddar or Monterey jack cheese – or cheddar or jack style soy cheese, (optional)

Preheat the oven or toaster oven to 400 degree F

Cover potatoes with water in a medium saucepan. Add bay leaf. Cover and simmer gently until potatoes are tender, about 20 minutes.
Meanwhile wrap the entire batch of tortilla in foil and keep warm in the upper rack of oven.
Remove bay leaf. Drain the potatoes, add milk and blend until smooth.
Add crumbled, drained tofu and again blend until smooth. Season the mixture with salt as desired.
Divide the mashed potatoes mixture among the tortillas. Place a small amount down the center of each tortilla. Spread a little bit of salsa on top of the potato mixture, sprinkle with optional cheese. Roll up snugly and place in 9 X 13 baking dish, seam down. Pour more salsa over the top as desired. Bake in the oven for 20 minutes.

* Use whipped cauliflower in place of potatoes for those that need to avoid potatoes, using approximately 6 cups of chopped cauliflower in place of potatoes. Less sodium if using homemade salsa.

Nutrients per serving(with potatoes, cheese and salsa):

Calories: 491
Protein: 18 g
Carbohydrate: 72 g
Sodium: 688 mg
Potassium:1079 mg
Phosphorus: 351 mg

Sweet Potato Sticks with Homemade Ketchup

2011-11-01T11:52:00.001-07:00

INGREDIENTS:
sticks

• 2 8-oz sweet potatoes, peeled
• 1/2 tsp paprika
• 1/2 tsp ground cumin
• 1/2 tsp dried oregano leaves, crumbled
• 1 tbsp safflower oil
• 1/8 tsp sea salt

INSTRUCTIONS:

1. Prepare sticks: Preheat oven to 425°F. Cut each potato in half crosswise. Cut each half into 1/2-inch slices, then cut slices into 1/2-inch strips (to resemble French fries). Place potatoes in a large bowl.
2. In a small bowl, combine paprika, cumin and oregano. Drizzle oil over potatoes. Using a silicone spatula, toss potatoes gently yet thoroughly to coat. Sprinkle paprika mixture evenly over potatoes and toss gently.
3. Arrange potatoes in a thin layer on a large, foil-lined baking sheet. Bake for 25 to 30 minutes, stirring every 10 minutes, until tender and golden brown.
4. Remove potatoes from oven and sprinkle evenly with salt.

Makes about 2 servings
Nutrients per Serving:
Calories: 162
Protein: 2 g
Carbohydrate: 24 g
Fat: 7 g
Fiber: 4 g
Sodium: 89 mg
Potassium: 541 mg
Phosphorus: 62 mg

Ketchup

INGREDIENTS:

• 3 tbsp tomato paste
• 2 tsp onion, grated
• 1 clove garlic, minced
• 1 tbsp apple cider vinegar
• 1 tsp raw honey

INSTRUCTIONS:

1. Whisk all ingredients together in a bowl. Ketchup can be made a few days ahead of time and stored in refrigerator in a sealed container for about 1 week.

Makes about 2 servings
Nutrients Per Serving:
Calories: 32
Protein: 1 g
Carbohydrate: 7 g
Fat: 0 g
Fiber: 1 g
Sodium: 24 mg
Potassium: 258 mg
Phosphorus: 23 mg

recipe source: cleaneating.com

"Raw" Bean-less Zucchini Hummus

2011-11-01T11:46:00.000-07:00

INGREDIENTS:
• 3 raw zucchini, peeled and chopped
• 6 tbsp lemon juice
• 4 cloves garlic
• 2 tsp paprika
• 1 tsp sea salt
• 1/2 tsp ground cumin
• 1 tsp turmeric
• 2 pinches ground cayenne pepper
• 1/2 cup raw tahini
• 1 cup sesame or sunflower seeds, soaked
• Extra-virgin olive oil, for drizzle
• Fresh parsley, minced for garnish

INSTRUCTIONS:
1. Place all ingredients, except oil and parsley, into a blender or food processor and blend until smooth or to desired consistency. Drizzle with oil and garnish with parsley. Complement it with crudités, raw flax crackers or whole-grain pita bread. You can also spread it on sandwiches or mix it with salads.

Nutrients per 3-oz serving
Calories: 140
Protein: 5 g
Total Fat: 11 g
Carbohydrate: 8 g
Fiber: 2 g
Sodium: 115 mg
Potassium: 315 mg
Phosphorus:260 mg

Recipe source: cleaneating.com

Cocoa Oat Truffles

2011-10-25T13:15:00.000-07:00

Makes about 20 truffles

Ingredients
1 cup rolled oats
1 cup finely chopped pitted dates
1/4 cup unsweetened cocoa powder, divided
1/2 cup almond butter
2 teaspoons pure vanilla extract
Pinch ground nutmeg
Pinch ground cinnamon

Method
Place oats in the bowl of a food processor and process until finely ground. Add dates, 2 tablespoons cocoa, almond butter, vanilla, nutmeg and cinnamon and process until finely ground and sticking together. Place remaining cocoa powder in a shallow bowl. Roll truffle mixture into balls about 2 teaspoons each, pressing firmly for mixture to stick together. Roll truffles in cocoa powder and chill until ready to serve.

Nutrients per truffle:
Calories: 81
Protein: 2 g
Carbohydrate: 11g
Fat: 4 g
Fiber: 5 g
Sodium: 13 mg
Potassium: 128 mg
Phosphorus: 64 mg

Recipe source: www.wholefoodsmarket.com

Creamy Mashed Cauliflower

2011-10-25T13:01:00.001-07:00

Makes 4 servings, ¾ cup each

Ingredients
• 8 cups bite-size cauliflower florets (about 1 head)
• 4 cloves garlic, crushed and peeled
• 1/3 cup nonfat buttermilk (see Tip)
• 4 teaspoons extra-virgin olive oil, divided
• 1 teaspoon butter
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• Snipped fresh chives for garnish

Directions

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk

Nutrients per serving:
Calories: 107
Protein: 5 g
Carbohydrate: 10 g
Fat: 7 g
Fiber:4 g
Sodium: 399 mg
Potassium: 288 mg

recipe source: wwww.eatingwell.com

Five Minute, No-Bake Sunflower Oat Bars

2011-08-30T09:24:00.000-07:00

Makes 10-12 bars

2 1/2 cups rolled or quick oats (substitute gluten free oats if needed)
1 cup sunflower seeds (raw or toasted)
1/2 cup raisins
1/2 cup carob chips (or cacao nibs)
2/3 cup nut or seed butter of choice
1/2 – 2/3 cup agave nectar or brown rice syrup (adjust based on how well things stick together)

1) Mix oats, sunflower seeds, raisins, and carob chips in a large bowl.

2) Whisk together nut butter and agave. Pour into oat mixture, and mix well, till everything is sticky and combined. If it’s too dry, add a bit more agave.

3) Press mixture into a shallow baking dish that you’ve lined with foil or saran wrap. Cover with more foil/saran, press well into the baking dish, and refrigerate for 4 hours. Cut into bar shapes, wrap, and keep refridgerated till ready to use. They ought to last two weeks at least.

OR:

4) After mixing wet ingredients with dry, crumble mixture into bite sized pieces and bake at 375 degrees for about forty minutes, or until crispy and brown.

Nutrients per serving:
Calories: 381
Protein: 8 g
Carbohydrate: 50 g
Fat: 19 g
Fiber: 5 g
Sodium: 31 mg
Potassium: 239 mg
Phosphorus: 126 mg

from: http://www.choosingraw.com/hurry-up-vegan-five-minute-no-bake-sunflower-oat-bars/

Black Bean and Quinoa Salad with Cumin Dressing

2011-08-30T09:17:00.000-07:00

Serves 4

1 cup dry quinoa, rinsed
Dash salt
1/2 large cucumber, diced neatly
1 small bell pepper, diced neatly
1 can black beans
10-15 basil leaves, chopped
1/4 cup fresh cilantro, chopped

For the vinaigrette:

2 tbsp extra virgin olive oil
1/4 cup apple cider vinegar
1 tbsp agave or maple syrup
1 tbsp dijon mustard
1 tsp cumin
Salt and pepper to taste

1) Cook quinoa in salted water till tender and fluffy (use a rice cooker or the package instructions).

2) Add chopped vegetables and herbs.

3) Whisk dressing ingredients. Add about 1/4-1/3 cup dressing to the salad, and serve.

Nutrients per serving:
Calories: 247
Protein: 7 g
Carbohydrate: 34 g
Fat: 10 g
Fiber: 4 g
Sodium: 24 mg
Potassium: 443 mg
Phosphorus: 219 mg

from: http://www.choosingraw.com/recipes/entrees/black-bean-and-quinoa-salad-with-quick-cumin-dressing/

EDAMAME WITH STIR-FRIED VEGETABLES

2011-08-26T16:52:00.000-07:00

Simple – Serves 6
For a video of cooking this recipe go to www.feedinghealth.com

INGREDIENTS:
Olive oil. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 T
Cumin seeds. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 t
Garlic chopped . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 cloves
Jalapeño pepper sliced in half. . . . . . . . . . . . . . . . . . . . . .one-half
Corn kernels fresh (or frozen). . . . . . . . . . . . . . . . . . . . . .1••• Cups
Turmeric. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .••• t
Salt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .to taste or ••• t
Edamame thawed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 Cup
Zucchini diced. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Cups
Sweet red bell pepper diced. . . . . . . . . . . . . . . . . . . . . . . .1 Cup
Cilantro with tender stems chopped. . . . . . . . . . . . . . . . . .1 Cup
Lemon juiced. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .one-half

DIRECTIONS:
1. Assemble and prepare all ingredients.
2. Add jalapeño, salt and turmeric to the corn and set it aside.
3. Heat on medium-high heat a 2 to 3 quart skillet or pan. Add cumin seeds.
4. When the seeds begin to change color add oil and garlic, turn heat to medium.
5. Fry the garlic for a minute, then add corn with combined ingredients. Stir and cook covered for 2 to 3 minutes.
6. Stir and add edamame, zucchini and red pepper. Stir and cook covered for 3 to 4 minutes.
7. Before serving add chopped cilantro and fresh lemon juice, stirring to mix all the ingredients.
8. Serve the vegetables over rice, quinoa or millet as part of a meal. Enjoy leftovers for lunch in a pita pocket.

Nutrients per Serving
Calories: 112
Protein: 5g
Carbohydrate: 12 g
Fat: 6 g
Fiber: 3 g
Sodium: 97 mg
Potassium: 385 mg
Phosphorus: 93 mg

VARIATIONS & OPTIONS
• Eliminate jalapeño if you prefer it without the heat of the pepper. Substitute cayenne pepper, fresh ground black pepper or mild paprika for the jalapeño.
• Substitute chopped onion for garlic.
• Substitute either basil or parsley for cilantro.
• The recipe calls for 6 ½ cups of vegetables, so you can substitute a variety of vegetable combinations.
• Substitute 1-cup sprouts for 1-cup zucchini. • Substitute canned beans for edamame.

From cookbook: Blending Science with Spices by Gita Patel

Homemade Granola

2011-07-26T10:50:00.000-07:00

Ingredients:
• 3 cups rolled oats
• 3 Tbsp brown sugar
• ½ tsp cinnamon
• ¼ tsp salt
• 1/3 cup honey (or substitute maple syrup)
• ¼ cup oil
• 1 tsp vanilla

1. In a large bowl, stir together three cups of old-fashioned rolled oats, three tablespoons brown sugar, a quarter teaspoon kosher salt, and a half teaspoon cinnamon.

2. In another bowl, stir together one-third cup honey, a quarter cup canola oil, and a teaspoon of vanilla. Dump this over the oat mixture and combine thoroughly. Get your hands in it to mix everything well, and to coat the oats evenly with the honey mixture. Heat the oven to 300 degrees Fahrenheit.

3. Spread the mixture in a thin, even layer on a baking sheet and place on the center rack of the heated oven. Bake, stirring after 15 minutes, until the granola is a very light golden brown. It should take 20 to 30 minutes. If you like your granola crunchier with a toastier flavor, bake it a little longer, keeping a close eye on it—if it gets dark it will taste burnt.

4. Cool the granola completely, stirring it around so it doesn’t stick together. (It hardens as it cools.)

5. Once the granola’s cool, get creative: Now is the time to stir in all your extras like dried fruit, raw or toasted nuts and seeds, toasted coconut, etc. Store in an airtight container (this is very important—the granola goes stale easily) and eat within two weeks.

Nutrients per serving (about 6 servings)
Calories: 255
Protein: 3 g
Carbohydrate: 39 g
Fat: 11 g
Fiber: 2 g
Sodium: 61 mg
Potassium: 94 mg
Phosphorus: 91 mg

Mix It Up!
• Try adding in other rolled grain flakes with the oats such as spelt, kamut, or brown rice.
• Tropical: Add toasted coconut, macadamia nuts, and dried mango.
• Apple-Cinnamon: Add dried apples and toasted almonds to the mix, and additional cinnamon if you want.
• Date-Nut: Add dried dates and toasted pecans.
• Berry: Add dried mixed berries and toasted cashews.
• Experiment! Use other dried fruits (apricots, plums, raisins, cherries, currants) and toasted or raw nut-seed combos (sunflower seeds, mixed nuts, pistachios) and whatever spices you want.

Fettuccini Alfredo - Non dairy

2011-06-27T13:38:00.000-07:00

1 cup raw cashews
2 tb raw pine nuts
1 ½ cups water
4 tsp fresh lemon juice
1 tsp minced garlic
1/16 tsp g nutmeg
1 ½ tsp salt
½ tsp fresh ground pepper
4 cups cooked fettuccine(or other pasta made from allowable grain)
3 tb freshly minced parsley

In blender grind cashews and pine nuts to a fine powder. Ad water, lemon juice, garlic, nutmeg, and salt. Blend until completely smooth.

Transfer sauce to a small saucepan over medium heat and whisk as you bring to a boil. Reduce heat to low and simmer for 7 minutes, whisking regularly. Stir in black pepper.

Serve over hot pasta and garnish with parsley and fresh ground pepper to taste.

Per serving:
Calories: 620
Protein: 20 g
Carbohydrate: 38 g
Fat: 37 g
Fiber: 8g
Sodium: 12 mg

HOMEMADE HUMMUS

2011-04-25T20:40:00.001-07:00

• 1 can of garbanzo beans (chick peas)
• 2 cloves of garlic, minced (if allowed, other seasonings like cumin, dill, paprika, cayenne would be good)
• 1 - 2 tbsp tahini (it's made out of ground up sesame seeds)
• Juice from 1/3 of a lemon
• 2 tbsp olive oil
• Salt and pepper to taste

Directions:

Place all of the ingredients in a blender for a few minutes, or until the mixture is creamy and smooth.
Serve in a bowl with fresh vegetables and sliced pita bread.
Fit's Tips: This is a basic recipe, so play around with it - add your own special ingredients like grated carrots or artichoke hearts.

Nutrients per serving: (about 8 servings)

Calories: 102

Protein: 3 g

Carbohydrate: 11 g

Fat: 5 g

Fiber: 2 g

Sodium: 138 mg

Potassium: 95 mg

Phosphorus: 62 mg

MINTY GREEN SMOOTHIE

2011-04-25T20:39:00.001-07:00

Serves 1-3
1 ripe banana, peeled and broken into pieces
1 medium apple, cored and cut into chunks
1 ripe pear, cored and cut into chunks
1 lemon, juiced
2-3 cups water
3-4 kale leaves, rinsed and torn
3-4 lettuce or spinach leaves, rinsed
¼ cup fresh parsley leaves
2-4 Tbsp fresh mint leaves

1) Remove the tough stems from the kale and break the kale into pieces. Place the banana pieces, apple chunks, pear chunks, lemon juice and water into the blender. Blend on high, stopping as needed to push the fruit down.
2) Then add the lettuce leaves, kale pieces, parsley and mint leaves; blend again until very smooth. Add more water if needed and blend until completely smooth and brilliant green

nutrients per serving:(2 servings)
Calories: 173
Protein: 3 g
Carbohydrate: 44 g
Fat: 1 g
Fiber: 7 g
Sodium: 54 mg
Potassium: 60 mg
Phosphorus: 611 mg

HUMMUS WITH PEANUT BUTTER

2011-04-25T20:33:00.000-07:00

Makes about 15 servings

Ingredients:
• 2 to 3 cloves garlic
• 1 can garbanzo beans (chickpeas), drained and liquid reserved
• 2 to 3 tablespoons smooth peanut butter
• A handful fresh parsley leaves
• 1 lemon, zested and juiced
• Pinch freshly ground black pepper
• Pinch kosher salt
• 1/3 cup extra-virgin olive oil

Directions:
Chop the garlic finely in a food processor. Add the beans and 1/2 of the reserved liquid and process finely or to desired consistency. Add the peanut butter, parsley, lemon zest and juice, black pepper, and salt. Process until it forms a paste. Drizzle in the olive oil and process until it reaches the consistency of mayonnaise.

nutrients per serving:
Calories: 85
Protein: 2 g
Carbohydrate: 6 g
Fat: 6 g
Fiber: 1 g
Sodium: 82 mg
Potassium: 65 mg
Phosphorus: 30 mg

CARROT BREAD

2011-03-14T11:29:00.000-07:00

1 cup raw carrots, shredded
3/4 cup maple syrup, sugar or rice syrup
1/2 cup allowable oil (sunflower is good)
1 1/2 cup oat flour (other allowable flour can be used)
2 tsp baking powder or bakers ammonia (if corn sensitive)
1 tsp nutmeg (optional)
1/2 cup dried fruit
1/4 cup chopped nuts (optional)

Preheat oven to 350 degrees
Green the bottom of a 9 x 5 inch or 8 x 4 inch loaf pan

In large bowl, combine the carrots, sweetener and oil. Stir for 1 minute.
In a smaller bowl, add the dry ingredients and blend. Add to carrot mixture and stir until just combined. Mix in the raisins and nuts and pour into the loaf pan. Bake for 1 hour or until a tester inserted in the center comes out clean. Remove from the pan and cool completely.

Servings per recipe: 12

Estimated Nutrients per serving(with nuts)
Calories: 234
Protein: 1 g
Carbohydrate: 26 g
Fat: 15 g
Fiber: 1 g
Sodium: 13 mg
Potassium: 172 mg
Phosphorus: 38 mg

QUINOA PUDDING

2011-02-08T16:30:00.001-08:00

1 cup quinoa
2 cups boiling water
½ cup dried cherries (optional)
½ cup dried cranberries (optional)
½ cup unsweetened apple juice
2 bananas
1 tsp grated orange rind
1 tsp vanilla
½ tsp cinnamon

Directions:
1. Rinse quinoa well in water
2. Bring water to a boil, and add in the quinoa. Let the quinoa simmer for 7 minutes
3. Add the dried fruits to the quinoa and simmer for 5-7 minutes so that it absorbs the liquid
4. Puree the rest of the ingredients in a food processor
5. Mix together the quinoa and the puree
6. Chill and serve the quinoa pudding

Makes about 4-5 servings

Nutrition facts per serving:
Calories: 228
Total fat: 2 g
Carbohydrates: 49 g
Fiber: 5 g
Protein: 5 g

GLUTEN FREE BROWN RICE CRACKERS

2011-02-08T16:29:00.001-08:00

1 1/2 cups brown rice flour
2/3 cup cooked brown rice
1 tablespoon flax and/or poppy seeds
1/2 teaspoon sea salt
1/4 cup olive oil
1 teaspoon tahini (optional)
1/3 to 1/2 cup water

Directions:

1. Preheat oven to 375 degrees Fahrenheit. Grease a baking sheet.

2. In a bowl, mix flour, cooked rice, seeds, salt, and olive oil until combined. Add tahini and stir thoroughly. Add water a little at a time until the dough holds together.

3. Knead dough a few times on a lightly floured surface, and form a ball. Press or roll dough on the baking sheet. Score into 1-inch squares, and bake for 20 to 25 minutes. Bottoms should be golden brown. Cool before removing from tray.

Source of recipe: Inspired by commercial crackers.

Makes: 24 crackers., Preparation time: 15 minutes, Cooking time: 20 to 25 minute
Nutrition facts (per cracker):
Calories: 65
Total Fat: 3 g
Carbohydrates: 9 g
Fiber: 1 g
Protein: 1 g

http://vegweb.com/index.php?topic=26488.0

POPPED AMARANTH GRANOLA

2011-02-08T16:21:00.000-08:00

INGREDIENTS
• 1/2 cup amaranth seeds
• 4 tablespoons unsalted butter (1/2 stick)
• 1/4 cup packed dark brown sugar
• 1/4 cup honey
• 1 teaspoon vanilla extract
• 1/4 teaspoon fine salt
• 1/4 teaspoon cinnamon
• 1 cup whole raw cashews, coarsely chopped (or allowable nut)
• 1 cup flaked, unsweetened coconut (optional)
• 1 cup old-fashioned oats
• 1 cup dried cherries, coarsely chopped (optional)
INSTRUCTIONS
1. Heat the oven to 350°F and arrange a rack in the middle. Heat a medium frying pan over medium heat. When the pan is heated, add the amaranth and cover (a mesh splatter screen or glass lid is recommended—the seeds will begin popping like miniature popcorn kernels). Shake the pan continuously until about half of the seeds have popped, about 1 to 2 minutes. Transfer the seeds to a large bowl.
2. Combine butter, brown sugar, and honey in a small saucepan, place over medium heat, and stir until butter has melted and brown sugar has dissolved. Bring to a boil and cook until slightly thickened, about 5 minutes. Remove from heat; stir in vanilla, salt, and cinnamon; and set aside.
3. Add sugar mixture, cashews, coconut, and oats to reserved amaranth and stir until mixture is moist throughout.
4. Evenly spread mixture on a baking sheet. Bake until toasted and lightly browned, about 10 minutes. Stir and continue to bake until lightly browned all over, about 5 minutes more.
5. Remove from the oven and place on a wire rack to cool completely. Stir in cherries and serve.
Makes about 8 ¾ cup servings
Nutrition facts: Calories 315; Total fat 17 g; Saturated fat 10g; Carbohydrates 42 g; Fiber 4 g; Protein 4 g

COCONUT TRUFFLES

2011-02-02T14:59:00.000-08:00

INGREDIENT:

2 cups walnuts (soaked for 3 hours and drained)
1 cup allowable dried fruit
1 tablespoon raw almond butter OR other allowable nut butter
1 teaspoon cinnamon
Shredded coconut (garnish)

DIRECTIONS:

1. In a food processor, blend walnuts until finely chopped.

2. While food processor is running, add dates one at a time until a sticky ball forms.

3. Open lid of food processor and add almond butter and cinnamon. Process until mixed. Form into small balls and roll in shredded coconut.

NUTRIENT INFORMATION(Per Serving)
Calories: 320
Protein: 6 g
Carbohydrate: 22
Fat: 26 g
Sodium: 20 mg
Fiber: 4 g

OLD FASHIONED TAPIOCA PUDDING

2011-01-05T16:21:00.000-08:00

Ingredients
• 1/3 cup Tapioca (Small Pearl Old Fashioned)
• 3/4 cup Water
• 2-1/4 cups 2% Milk
• 1/4 tsp Sea Salt
• 2 Eggs, separated
• 1/2 cup Sugar
• 1/2 tsp Vanilla
Directions
Soak tapioca in water for 30 minutes in a 1-1/2 quart saucepan. Add milk, salt and lightly beaten egg yolks to tapioca and stir over medium heat until boiling. Simmer uncovered over very low heat for 10-15 minutes. Stir often. Beat egg whites with sugar until soft peaks form. Fold about 3/4 cup of hot tapioca into the egg whites, then gently fold mixture back into saucepan. Stir over low heat for about 3 minutes. Cool 15 minutes then add vanilla. Serve warm or chilled, plain or with fruits, nutmeg or coconut mixed in. Makes 3-1/2 cups (4 servings).

NUTRITIONAL INFORMATION
Serving Size: 1 Serving (197g)

Calories 240, Calories from Fat 45, Total Fat 5g, Saturated Fat 2.5g, Cholesterol 105mg, Sodium 110mg, Total Carbohydrates 41g, Dietary Fiber 0g, Sugars 32g, Protein 8g.

QUINOA COOKIES

2011-01-05T16:19:00.000-08:00

Ingredients:
· 1/4 c natural peanut butter
· 1/4 c natural almond butter
· 1/3 c raw agave nectar (or allowable sweetener: honey, maple syrup, rice syrup)
· 2 Tbsp freshly ground chia seeds or ground flax seeds
· 2 c cooked quinoa, completely cooled (Make sure this is not too wet or the cookies won’t hold together. It should be on the dry side and fluffy)
· 1 c rolled oats
· 1/2 c dried, shredded, unsweetened coconut

Directions:
Preheat the oven on its lowest setting- about 170 degrees F. Line two cookie sheets (or a giant one) with parchment paper. The parchment paper is non-negotiable. (FYI, you could easily pull this off in a dehydrator or solar oven, if you have either.)
In a bowl, mix together the peanut and almond butters, agave, and ground chia seeds. Mix in the quinoa, oats, and coconut. Your mixture should be pretty clumpy. If your quinoa was a bit wet, it may not want to hold together at this point. If that’s the case, toss in a bit more chia seeds and peanut/almond butter and see if that helps.
Scoop tablespoons onto the parchment paper and flatten them with your fingers. Make sure they’re pretty tightly formed as they’ll dehydrate slightly in the oven and small weak spots will become bigger.
Put them in the oven and let them set up for about an hour. Remove, and enjoy!
Make sure to store leftover cookies in the fridge and consume them within a week. However, I think they taste best at room temperature, so you may want to let them sit out for 15 minutes before you devour them

Makes about 24 cookies
Nutrition facts per cookie: 103 kcal, 2.6 gm protein, 9.3 gm carbs, 1.9 gm fiber, 6.7 gm fat

TAPIOCA CREPES

2011-01-05T16:18:00.000-08:00

Ingredients:
• 2 eggs
• 2 tbsp water
• 1 tsp vanilla
• 1/2 cup tapioca flour

Preparation:
Beat eggs with fork. Beat in water, vanilla and tapioca flour. Batter will appear very liquid. Let sit for 5 minutes.
Cook over medium high heat on a crepe pan or low-sided skillet brushed with oil (should be just hot enough that a drop of water sizzles and jumps across the pan). Grasping the pan by the handle pour batter (about 1/3 cup) on pan and quickly tilt all directions, swirling the batter to form a very thin round layer of batter.
Cook until the batter loses its wet look and the edges start to brown a bit. Carefully turn with a spatula and brown the other side for a few moments. Remove and stack on a plate and keep warm until ready to fill and roll with a sauce

Makes about 2 servings
Nutrients Per Serving:
Calories: 213
Protein: 6 g
Carbohydrate: 34 g
Fat: 5 g
Fiber: 0 g
Sodium:71 mg
Potassium: 74 mg
Phosphorus: 98 mg

BANANA SOFT SERVE

2011-01-05T16:14:00.000-08:00

• Peel 2-3 bananas and place in ziplock bag. Place in freezer until frozen.

• Once frozen place in food processor and blend for about 5 minutes, stopping occasionally to scrape the sides.

• Scoop into a bowl and serve

Makes about 2 servings:
Nutrients per Serving:
Calories: 131
Protein: 2 g
Carbohydrate: 34 g
Fat: 0 g
Fiber: 4 g
Sodium: 1 mg
Potassium: 528 mg
Phosphorus: 32 mg

DRIED FRUIT AND NUT BARS

2010-11-01T12:08:00.000-07:00

2 cups allowable dried fruit(apples, cranberries, mango)
2 cups walnuts, sesame seeds or other allowable nut
pinch of salt (optional)
1/2 tsp flavoring of choice

Using a food processor or blender, cut fruit into small pieces, toss into the food processor or blender, add nuts, seeds, blend until ball forms.

Press batter firmly into an oiled pie pan or cookie sheet, cut into squares. Or place form into small balls and roll in addition chopped nuts or seeds. Store in the refrigerator.

SWEET POTATO CHICKPEA BURGERS

2010-09-21T16:02:00.000-07:00

2 small yams or sweet potatoes
1/3 cup chickpea flour
2 heaping tablespoons flax meal (or 1 egg) or omit
1/4 tsp salt
1 tsp cumin
1 tbsp Dijon mustard (optional)
1/4 cup fresh parsley, or 1 tbsp dried parsley (optional)
Dash pepper

1) Bake or steam sweet potatoes till tender. Remove skins, and scoop flesh into a food processor fitted with the S blade.
2) Add remaining ingredients to food processor and pulse to combine. Scrape the sides of the bowl down and process again, adding as much water as you need to make the mix smooth and uniform. Careful here! If you add even a tablespoon too much, you’ll end up with dough that’s too soft to form into patties. Add the water sloooowly.
3) Stop as soon as the mix is even, and shape it into two burgers. You can either
• bake the burgers at 375 for about twenty-five minutes, or
• Spray a pan with coconut oil or other allowable oil and grill them on each side till crispy and cooked through.

Makes about 2 servings
Nutrients Per Serving:
Calories: 355
Protein: 9 g
Carbohydrate: 51 g
Fat: 13 g
Fiber: 7 g
Sodium: 475 mg
Potassium: 1115 mg
Phosphorus: 167 mg

adapted from: www.choosingraw.com

AMARANTH YEAST FREE BREAD

2010-09-21T15:47:00.000-07:00

3 1/3 cup Amaranth flour
1 cup plus 2 tbsp Arrowroot powder, cornstarch or instant tapioca
3 tsp baking soda
3/4 tsp vitamin C powder (optional)
1/2 tsp salt
1/4 cup applesauce or other puree fruit
2 tbsp olive oil(or other allowable oil)
1 1/2 cup water

Combine flour, starch, baking soda, vitamin C and salt in a large bowl
Mix applesauce, oil and water
Pour into a greased 8 X 4 inch loaf pan.

Bake at 350 degrees for 40 minutes. turn out immediately and cool on a wire rack

Nutrient composition:(per slice)
223 calories
30 g carbohydrate
7 g protein
5 g fat
7 g fiber

BANANA MUFFINS

2010-08-23T16:12:00.000-07:00

2 cups mashed banana(about 3 bananas)
1/2 cup dried fruit of choice
1 tsp orange peel
2 tsp vanilla
4 cup allowable flour(almond and rice flour are nice)
1/2 cups chopped nuts
4 tsp baking powder or bakers ammonia
1 tsp salt
1/4 tsp baking soda
1 cup brown sugar or other sweeteners
1/3 cup allowable oil
2 eggs or additional mashed fruit

Preheat the oven to 400 degrees. Coat muffin pans with cooking spray. Combine banana, dried fruit and orange peel, vanilla, set aside. In a separate bowl combine the flour, nuts and baking powder, salt, cinnamon and baking soda, set aside. In a large bowl stir in the sugar, oil and eggs. Stir in half the dry ingredients. Stir in half the fruit mixture. Working in batches stir in the remaining ingredients, alternating dry and wet ingredients. Batter will be fairly think. Scoop the batter into muffin pans and bake for 15-18 minutes or until a wooden pick comes out clean when inserted in the center. The muffins can be stores up to 3 days at room temperature or in the freezer up to 3 months.

Makes about 20 muffins
Nutrient Analysis per Muffin:
Calories: 232
Protein: 3 g
Carbohydrate: 42 g
Fat: 6 g
Fiber: 2 g
Sodium: 240 mg
Potassium: 226 mg
Phosphorus: 148 mg

BANANA PANCAKES

2010-07-19T14:23:00.000-07:00

Only 3 ingredients... super-easy and delicious!
INGREDIENTS
• 1 ripe banana, mashed
• 1 egg
• oil for frying
PREPARATION
Beat ingredients together. Drop on a greased pan and brown over medium heat. Turn and brown other side. Serve hot with honey or maple syrup.
ESTIMATED PREPARATION/COOK TIME
10 minutes

NUTRIENT INFORMATION:
Calories 177
Carbohydrate 27 g
Fat 5 g
Protein 8 g
Fiber 3 g
Sodium: 71 mg
Potassium: 489 mg
Phosphorus: 121 mg

CAROB BROWNIE

2010-07-19T14:20:00.000-07:00

• 1 cup amaranth flour
• ¼ cup arrowroot (or rice or potato starch)
• 1⁄3 cup carob powder
• ½ teaspoon baking soda
• ¾ cup apple juice concentrate, thawed
• ¼ cup oil

Preheat your oven to 350oF. Oil and flour a 9 inch by 5 inch metal loaf pan. If your carob powder contains lumps, press it through a strainer with the back of a spoon to remove the lumps before measuring it. Combine the amaranth flour, arrowroot, carob powder, and baking soda in a bowl. In another bowl or measuring cup, stir together the apple juice concentrate and oil. Stir the liquid ingredients into the dry ingredients until just mixed and immediately put the batter into the prepared pan. Bake for 20 minutes. The batter will puff up during baking and then collapse either near the end of the baking time or after you remove the brownies from the oven. Do not overbake. The “toothpick test” does not apply to these brownies; if you test them with a toothpick, the toothpick will come out with wet dough on it. These brownies have a moist, chewy texture. Makes 8 to 10 brownies.

NUTRIENT INFORMATION(per brownie):
Calories 275
Carbohydrate 27 g
Fat 18 g
Protein 3 g
Fiber 3 g

LIVING WITHOUT BREAD

2010-06-14T15:07:00.000-07:00

"We live in a world dependent on bread, but do you really need it? Here are some great substitutions if you find yourself missing bread.

ROLL UP WITH GREENS: use lettuce, cabbage or cooked collard green leaves. Wrap your favorite sandwich fillings in these instead of using bread

SPRING ROLL WRAPPERS: Spring roll wrappers can be made from rice or tapioca . All you need to do is soak them in water for 45 seconds and you can use them for everything. Roll up nut butters and fruit, veggies and tofu, scrambled eggs or meat and veggies. The wrappers can keep in the refrigerator for a long time, unlike bread.

TOP YOUR HOT CEREAL: Instead of peanut butter on bread, cook your favorite hot cereal and top it off with an allowable nut butter(add sweetners or jelly if desired).

EGGPLANT SANDWICH: Grill slices of eggplant, place a filling of cheese, tomato, lettuce or other allowable veggies, tofu between 2 slices of the grilled eggplant. For more protein add dip the eggplant in egg and allowable flour before grilling.

ZUCCHINI ROLL UPS: Thinly slices zucchini, place small amounts of cheese, sandwich filling in one end and roll up. Secure with a toothpick until ready to eat.

NUTS CHEESE

2010-05-12T21:05:00.000-07:00

1/4 cup pistachios
1/2 cup pine nuts
1/4 cup almonds
1 Tbsp olive oil
1/4 C lemon juice
1 teaspoon herbs (basil, rosemary, oregano, etc depending on LEAP results)
1/2 tsp salt
water, if necessary
--> finely chop nuts in food processor. Add oil, lemon, and herbs- blend until smooth. Add as little water as possible to keep a thick consistency. Salt to taste

OR (For Phase 6):
1/3 macadamia
2/3 cup cashews
1 Tbsp oil
1/4 cup lime juice
1/2 bunch cilantro
1/2 red bell pepper
1/2 teaspoon salt

NUTRIENT INFORMATION (estimate 2 Tablespoon serving):
Calories 120
Carbohydrate 4 g
Fat 11 g
Protein 3 g
Fiber 1 g

QUINOA SALAD

2010-05-03T15:24:00.000-07:00

1 cup water
1/2 cup quinoa- well drained
1 cup chopped green, yellow and/or orange sweet pepper (optional)
2 tomatoes, chopped (optional)
1 cup dried, cooked garbonzo beans(chickpeas) or other allowable bean, rinsed and drained well(optional)
1/2 cup chopped green onion or celery
2 tablespoons chopped parsley
2 tablespoons chopped mint
2 tablespoons lemon juice
salt and pepper as desired

1. In small saucepan combine water and quinoa. Bring to boil, reduce heat. Cover and simmer about 15 minutes or until water is absorbed. Remove from heat and set aside.
2. Meanwhile, in a large bowl, combine sweet pepper, tomatoes, beans green onions, parsley and mind. Add the cooked quinoa, mix well. Add lemon juice, toss well to mix. Season to taste with salt and black pepper. Cover and refrigerate for 2 to 4 hours before serving. Makes 4 to 6 servings.

NUTRIENT INFORMATION(per serving):
Calories: 143
Protein: 6 g
Carbohydrate: 27 g
Fat: 2 g
Fiber: 5 g
Sodium: 174 mg
Potassium: 495 mg
Phosphorus: 161 mg

RICE MUFFINS

2010-03-24T21:40:00.000-07:00

1/2 cup rice flour or other allowable flour
1/2 tsp salt
2 tsp baking powder or 2 tsp bakers ammonia(corn free)
1/4 tsp baking soda
4 Tbsp allowable oil
1/4 cup fruit puree
1 cup water or milk

Mix and spoon into greased muffin tins and bake at 350 degrees for 15 to 20 minutes . Makes 12 muffins

NUTRIENT INFORMATION(per muffin):
Calories 92
Carbohydrate 12 g
Fat 10 g
Protein 6 g
Fiber 2 g

Peanut Butter Cookies

2010-02-24T01:30:00.000-08:00

Servings: 1

Ingredients:

1 1/2 c AM Crunch Peanut Butter

3/4 c Honey

-OR- other natural sweetener

1 t Vanilla

1/2 c AM Brown Rice Flour

3/4 c AM Barley Flour

Directions:

1) Stir peanut butter, honey and vanilla together. Mix rice and barley flour together and stir into mixture. The mixture should be easy to roll into a ball.

2) On an oiled cookie sheet, roll out the dough into small balls and then flatten the balls out fairly thin.

3) Bake 7-8 minutes at 350 F. Let cool on the cookie sheet before removing.

Recipe Edited by: Food Counseling Services

NUTRIENT INFORMATION (per cookie):
Calories 185
Carbohydrate 22 g
Fat 10 g
Protein 6 g
Fiber 2 g