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Healthy Recipes
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Fast and easy snacks are a must for any parent or busy adult.  In these times, it's super important to have great nutrition especially a raw, non-bake recipe that is easily frozen with good, natural - balanced ingredients.

 

 

Banana, Peanut Butter Chocolate No-Bake Granola Bars

 

Makes 12

  • 2 large overripe bananas
  • 1 cup oats
  • 1/2 cup crunchy cereal
  • 2 tbsp pure maple syrup(or any other sweetener you use)
  • 2 tbsp peanut butter or other nut or seed butter
  • 2 tbsp semi-sweet chocolate chips
  • 2 tbsp dried cranberries or other fruit
  • 2 – 4 tsp cocoa powder
  • (OPTIONAL- add 1 tbsp chia seeds for extra protein kick)

Line a muffin pan with paper liners, or use a silicone muffin pan for easy removal.  Mash the bananas.  Add wet ingredients and cocoa powder and mix well.  Add all other ingredients, mix well then press into prepared muffin tin.  Freeze at least 60 minutes before serving.

You can eat these while they’re still soft or you can keep them in the freezer for easy snacks.  We also use a homemade cereal that stays crunchy but use whatever you have.  I’ve even used toasted buckwheat before and it works really well and stays crunchy.

 
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Sometimes mornings are hard to whip up a good healthy, hearty and nourishing breakfast. 

My own standard staples are healthy protein, fruit smoothie and boiled eggs with fresh fruit and an herbal tea.

As we start to get into the fall and winter months, I start to add a heartier breakfast menu:  Oatmeal.  The good kind- the steel cut, original oatmeal least processed.

Many clients of mine complain about the prep time of steel cut oatmeal, but I've figured out a way to cut down the prep time.  I prep an overnight soak - I soak the oatmeal in hot water for at least 6-8 hours.  Then it only takes about 2 minutes to prep them in the am.

I'd like to share with you one of my favorite Oatmeal recipes:

  • 2 cups water
  • 1/8 tbs himalayan salts
  • 1/4 cup pre-soaked steel cut oatmeal
  • 1/8 cup fresh ground flax seeds
  • 1/8 cup chia seeds
  • 1 organic green apple, chopped
  • 1/2 cup chopped nuts (walnuts, almonds, brazil nuts)
  • 1/3 cup dried fruit (cranberries, blueberries, huckleberries)
  • 1/2 tsp cinnamon
  • 1 tbsp agave nectar or raw honey

It's yummy, it's protein rich, it's heart healthy and it'll super charge your day!  Enjoy!


 
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Whole-Wheat Irish Soda Bread

Ingredients

  • 2 cups whole-wheat flour
  • 2 cups all-purpose flour, plus more for dusting
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2 1/4 cups buttermilk

Preparation

  1. Preheat oven to 450°F. Coat a baking sheet with cooking spray and sprinkle with a little flour.
  2. Whisk whole-wheat flour, all-purpose flour, baking soda and salt in a large bowl. Make a well in the center and pour in buttermilk. Using one hand, stir in full circles (starting in the center of the bowl working toward the outside of the bowl) until all the flour is incorporated. The dough should be soft but not too wet and sticky. When it all comes together, in a matter of seconds, turn it out onto a well-floured surface. Clean dough off your hand.
  3. Pat and roll the dough gently with floury hands, just enough to tidy it up and give it a round shape. Flip over and flatten slightly to about 2 inches. Transfer the loaf to the prepared baking sheet. Mark with a deep cross using a serrated knife and prick each of the four quadrants.
  4. Bake the bread for 20 minutes. Reduce oven temperature to 400° and continue to bake until the loaf is brown on top and sounds hollow when tapped, 30 to 35 minutes more. Transfer the loaf to a wire rack and let cool for about 30 minutes.

Nutrition

Per slice: 165 calories; 1 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 37 g carbohydrates; 8 g protein; 3 g fiber; 347 mg sodium; 179 mg potassium.

Nutrition Bonus: Fiber (13% daily value).

Carbohydrate Servings: 2

 
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 Menopause Fat Blasting Smoothie

Ingredients:
1 cup swiss chard
1 cup green tea
1/2 cup blueberries
2 nuts - brazil nuts
1 tbsp flaxseeds

Directions:
Blend all ingredients together until you achieve the desired consistency.

*This is an amazing recipe from Dr. Wendy Warner

 
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I grew up eating Lemon Square bars every summer.  My mother was diligent in making one of her favorite treats.  With the help of 123 Gluten Free Mixes, I've got a great Gluten Free Lemon Bar recipe I want to share with  you today.

Ingredients: 

  •  1 package 1-2-3 Gluten Free Lindsay's Lipsmackin' Roll-out & Cut Sugar Cookies dough prepared according to package instructions
  • 4 eggs
  • 1/2 cup sugar
  • 4 Tbsp tapica flour
  • Zest of 1 lemon, finely grated
  • 3/4 cup lemon juice
  • 1/8 tsp. salt
  • 1/4 tsp lemon extract
  • Dusting of powdered confectioner's sugar


Directions:

  1.  Prepare dough of 1 package 1-2-3 Gluten Free Lindsay's Lipsmackin' Sugar Cookie Mis
  2. Preheat oven to 350 degrees
  3. Line 9"x 13" baking pan with foil.  Spread cookie dough in pan evenly. Refrigerate for 1/2 hour. Bake cookie dough for 5-20 minutes, until golder brown.
  4. In bowl of mixer with paddle attachment, mix eggs, sugar, tapioca four, lemon zest, lemon juice, sale & lemon extract. Mix well.
  5. Remove pan from oven. Pour lemon juice mixture over cookie dough.
  6. Reduce oven temperature to 325 degrees F.  Bake for 20 minutes until topping feels firm when touched.
  7. Cool for 30 minutes.  Using the foil, carefully remove from pan and cool completely.  Dust with powdered sugar. Cut & serve.

 

 



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