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1/2 c. coconut, unsweetened
1/2 c. raw almonds
1/2 c. dried fruit, such as raisins or dates
1. Place almonds and coconut in food processor and grind until very fine. Add dried fruit and process until finely chopped.
2. Use in place of sugar over hot or cold cereal.
Note: be sure to use dried fruit that is not too moist and sticky or it will not grind well.
Jennifer White
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2/3 c. fresh or frozen strawberries
1 very ripe banana
1. If fruit is frozen, allow to partially thaw. Place fruit in blender and blend until smooth. Use instead of syrup over waffles or instead of sugar over hot cereal.
Jennifer White
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Breakfast Mashed Potatoes and Gravy
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2 c. short or long grain brown rice
8 c. water
1/2 tsp. salt
1 c. pitted prunes
1 c. water or juice
1. Place the first three ingredients in a 5-quart crock pot. Cook on low for 8 to 10 hours. When cereal is done remove lid and stir well to thicken cereal.
2. Place prunes and water or juice in saucepan. Cover and bring to boil. Reduce heat and simmer until prunes are very soft. Allow to cool slightly. Pour into blender and blend until smooth. May add a little more water or juice if necessary for blending.
3. Place a scoop of cooked cereal on plate making an indentation in the middle for the “gravy”. Spoon prune sauce into indentation.
Jennifer White
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1 small apple
1/2 celery stick
1/3 c. smooth peanut butter or almond butter
2 raisins
2 carrot shreds
1. Cut a thick vertical slice from an apple next to the core.
2. Cut a celery stick that is about 1 inch longer than the width (not the thickness) of the apple slice. Fill the trough of the celery stick with nut butter and set aside.
3. Spoon nut butter into a small pastry bag and pipe a spiral of nut butter onto both sides of the apple slice to resemble the spiral of a snail shell.
4. Wedge the apple slice into the filled celery stick.
5. Add two raisins to one end of the celery stick to make the snail's
Jennifer White
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1 pita bread
3/4 c. bean puree or refried beans
2 cucumber slices
2 olive slices
1/2 radish
1 tomato wedge
1/2 c. lettuce or fresh parsley
1. Split each pita around the edges with knife to make 2 rounds. (Set one half aside for another use.) Spread bean puree evenly on the inside of the bread.
2. Place cucumber slices on sandwich and olive slices on top of cucumber to make the eyes.
3. Use radish half for the nose, tomato wedge for the mouth, and lettuce or parsley for the hair
Jennifer White
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3/4 c. raw cashews
1/4 c. raw sunflower seeds or silken tofu
1 c. water
1/2 tsp. salt
1 tsp. onion powder
1/8 tsp. garlic powder
1/4 c. lemon juice1.
Place all ingredients in blender and blend until very creamy. Chill. Serve with fresh veggies.
Jennifer White
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olives
green beans
1. Cut olives in half crosswise. Place olive “heads” onto green bean bodies. Stand green bean people up in Good-for-You Dip
Jennifer White
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Good-for-You Tomato Sauce (aka Greens in Disguise)
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6 c. canned crushed tomatoes without seeds
1/2 c. chopped kale, raw or cooked OR sliced carrots, raw or cooked
1 Tbsp. sweetener
1 tsp. dried oregano
3/4 tsp. dried basil
1/2 tsp. onion powder
1/2 tsp. dried parsley
1/8 tsp. garlic powder
salt to taste
1. Place three cups of tomatoes and 1/2 cup of the vegetables in blender and blend until vegetables are pureed.
2. Pour mixture into saucepan, add remaining ingredients, and mix well.
3. Serve over pasta.
Jennifer White
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Carrots in Disguise (aka Creamy Sauce)
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1/2 c. raw cashews
1/3 c. sliced raw carrots
1 Tbsp. nutritional yeast
1 tsp. onion powder
1/8 c. garlic powder
1 tsp. salt
1 c. water
1 tsp. cornstarch
1. Place all ingredients except cornstarch in blender and blend until very smooth. Add cornstarch and blend.
2. Pour into saucepan and cook over medium-high heat, stirring constantly until sauce is bubbly and thick. (A whisk works well for stirring the sauce.)
3. Serve over pasta, potatoes, or vegetables.
This sauce is amazing at making ”yucky” vegetables taste great!
Jennifer White
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3/4 c. water
1/2 c. dates
1/4 c. toasted almonds
1/3 c. raw cashews
1/4 c. raw walnuts
2 tsp. golden flax meal
1 Tbsp. pure maple syrup
1/4 c. finely grated coconut for rolling Chewies in
1. Place dates in water and bring water to boil. Cover, remove from heat, and set aside to allow dates to soften.
2. Meanwhile, grind almonds in a food processor until fine. Add cashews and grind until fine. Add walnuts and grind until fine. Remove dates from water and add to food processor along with remaining ingredients and process until mixture is well combined.
3. With your hands, form a ball using approximately 2 teaspoons of mixture at a time. Roll each ball in coconut.
This special treat is naturally sweet and full of omega-3s.
Jennifer White
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