Smoothies
Berry Smoothie
Ingredients:
*Udo’s Choice, made by Flora, is a blend of flax, evening primrose and Omega 6 oil.
Chocolate Banana Smoothie
Ingredients:
- 1 to 1 ½ cups rice beverage OR cow’s milk (preferably organic)
- 2 teaspoons organic chocolate powder (look in your health-food store)
- 1 banana
- 1 tablespoon maple syrup
- 3 to 4 ice cubes
Place all ingredients in blender, and blend until smooth.
Fruit Smoothie
Ingredients:
Kefir Breakfast shake
Ingredients:
- 8 oz. of plain kefir (we prefer Helios Nutrition Brand)
- ½ to one teaspoon ground flaxseed OR ½ to one teaspoon flaxseed oil
- ½ cup fresh (or frozen) fruit
- 1 to 2 tablespoons unsweetened, unsulphered coconut
- 1 - 2 ice cubes (optional)
Blend until smooth and serve immediately. |
'For-real' fast food
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Cheese Crisp
Ingredients:
- Whole wheat flour (or sprouted grain) tortillas
- Shredded cheddar and Monterey jack cheese
- Any or all of these toppings: sliced black olives, sliced red peppers, mushrooms, fresh piece of tomatoes
- Jalapeno peppers (optional)
Lay the tortilla out flat and sprinkle shredded cheese all the way out to the edges.
Dot with toppings and jalapenos, if desired. Place the tortilla on the center rack of the oven that has been preheated to 400 degrees, then bake until the cheese melts. (Note: if your tortillas are frozen, you might want to either thaw them in the refrigerator or put them in the oven for a few minutes first.) Allow to cool a bit, then slice into servings with a pizza cutter and serve.
Rice and Corn Burritos
Ingredients:
- Whole wheat or sprouted grain tortillas (We like Food For Life organic sprouted grain tortillas.)
- One half cup of cooked, organic basmati rice or long grain brown rice (This is a great way to use leftover rice from the day before.)
- ¼ cup of cooked corn, frozen or taken off the cob
- Approximately one third a cup salsa (We like Seeds of Change organic medium picante salsa.) (If you like it spicier, use more salsa.)
Heat cooked corn and rice in steamer. Warm tortillas till soft and lay out flat. Spoon rice and corn mixture down middle, but don’t overfill. Top with salsa to taste and roll up tortilla.
How many you can make with this amount of filling will depend on the size of your tortillas. Too much filling will just fall out of the ends. For younger kids, cut in half or thirds.
Oven Fried Chicken
Ingredients:
- 3 to 4 pounds chicken pieces
- ½ cup of flour
- ½ teaspoon onion powder
- ½ teaspoon salt
Preheat oven to 425 degrees. Mix all ingredients together. Shake chicken pieces and coating in a bag, 2 or 3 pieces at a time. Place coated chicken in a large, shallow pan. Do not crowd. Bake for about 50 minutes. Additional spices may be added as desired. Suggestions: ½ teaspoon thyme, ½ tablespoon dried parsley flakes, 1/8 teaspoon pepper.
If you prefer to remove the chicken skin before cooking, lightly grease the pan and cover it for the first half hour of baking.
Note: Leftover pieces can be individually frozen and used for school lunch. Place frozen chicken in lunch box and it will be thawed by lunch time.
Courtesy of the Feingold Association of the United States
Smarter Snacks and Dips
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GORP
This is a take-off on Good Old Raisins and Peanuts. Make it with almonds, pumpkin seeds, and sunflower seeds for a good helping of Omega-6 and Omega-3 fatty acids.
Ingredients:
- 2 cups of nuts and seeds of two or three different kinds (e.g., peanuts and sunflower seeds, almonds and cashews, or pumpkin seeds, sunflower seeds, and almonds)
- 1 ½ cups of raisins or other small or diced dried fruit
- 1 cup of carob chips or grain-sweetened chocolate chips
Mix all of the ingredients together in a plastic bag. Take the bag along with you for a healthy snack wherever you go. Makes about 3 ½ cups of snack mix.
Courtesy of Nicolette M. Dumke
Fruit Balls
Ingredients:
- ½ cup organic prunes, cut into small pieces
- ½ cup organic dates, cut into small pieces
- 1 teaspoon organic sugar
- ½ cup whipped cream cheese
- Shredded unsweetened, unsulfured coconut
Blend sugar and cream cheese. Mix in cut-up prunes and dates. Make small balls out of mixture and roll in coconut.
Cottage Cheese Dip
Ingredients
- 1 carrot
- 3 large radishes
- 1 cup low-fat cottage cheese
- ¼ cup plain low-fat yogurt, sour cream, or mayonnaise (watch out for mayonnaise with "natural" flavorings)
- ½ teaspoon salt
- ¼ teaspoon pepper
- 2 teaspoons caraway seeds (optional)
Peel the carrot and grate it by rubbing it over the largest holes of a cheese grater. Finely chop the radishes. Put the cottage cheese in a bowl and puree it with your hand blender until it is smooth, or you can use a food processor or standard blender to puree it. Add the yogurt, sour cream or mayonnaise, salt, and pepper and puree the dip again briefly.
Stir in the caraway seeds, carrot, and radishes. Refrigerate until serving time. Serve this dip with vegetable dippers, such as broccoli florets, celery, or carrot sticks, or with healthy chips such as baked potato or corn chips. Makes about 1 ½ cups of dip.
Used with permission from Cooking 101: The Beginner's Guide to Healthy Cooking, copyright 2002 by Nicolette M. Dumke
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