Energy Bites

These energy balls can be made several days in advance and stored, covered, in the refrigerator. Soy protein is available at most supermarkets and health-food stores.

1 1⁄3 cups vanilla soy protein powder
5 ounces rice milk
1 cup "old-fashioned" oatmeal (not instant or steel-cut)
½ cup sliced almonds
¼ cup creamy almond butter
2 Tablespoons canola oil
2 Tablespoon agave nectar
1 cup raisins

Directions

In a large bowl, mix the soy protein powder and milk together to form a thick paste. 

Add oatmeal and almonds to a large skillet, and toast over medium heat until the nuts start to turn golden, about five minutes. 

Remove to the bowl with the soy protein powder. 

Add the almond butter and canola oil to the skillet. 

Cook for a minute, or until the almond butter melts. 

Stir to combine with the oil. 

Scrape the almond butter mixture into the bowl with the other ingredients. 

Add the honey and raisins. 

Stir to mix well. 

The mixture will be stiff. 

Spoon the mixture into five muffin cups. 

Press the mixture into the cups with the back of a spoon. 

Refrigerate for at least two hours. 

To serve, run a knife around the edge of the cup, and lift the muffin/bar out. 

Makes five servings. This is a complete breakfast. Roughly 40% fat, 30% protein and 30% carbohydrates.

Recipe Notes
I exchanged the skim milk for rice milk and soy powder for whey powder for those who are cutting out dairy from their diet.  I exchanged almond butter for peanut butter for those with peanut allergies or intolerances. I also exchanged honey for agave nectar so that they can be vegan. :)

The original recipe was for muffins but that was a little strange.  They fell apart when you bit into them and that didn't really work for me so I changed them to bite sized balls. :)


I found this recipe in a newsletter that I subscribe to called Bottom Line Personal.  Here is a link to subscribe:
http://bottomlinepublications.com

White Bean Chicken Chili

I can never leave a recipe alone!

Ingredients

• 2 large chicken breasts (chopped into bite-sized pieces)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 large onion, chopped
• 1/2 teaspoon chili powder
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 2 tablespoons olive oil
• 1 garlic clove, minced
• 4 cans (15 ounces each) navy beans, rinsed and drained, divided
• 4 cups chicken broth, divided
• minced fresh cilantro, optional

Directions

• Sprinkle chicken with salt and pepper. In a large pot over medium heat, cook the chicken, onion, chili powder, oregano and cumin in oil for 3-4 minutes or until chicken is browned and vegetables are crisp-tender. Add garlic; cook 1 minute longer.
• In a small bowl, mash 1 cup of beans; add 1/2 cup broth and stir until blended. Add to the large pot with the remaining beans and broth. Cover and bring to a boil.
• Cook on simmer for 20-30 minutes or until heated through.
• Garnish with cilantro if desired. Yield: 10 servings.

Recipe Notes:

I doubled the amount of beans.  I used navy beans instead of the white kidney or cannellini beans.  I decreased the garlic.  I omitted the jalapeno and used chili powder. I just stuck with the pot the chili would cook in and skipped cooking in a large skillet.  I didn't think that the chili needed to cook for 3 hours either.   I increased the chicken broth by a cup.  I omitted the cheese and sour cream.  We are avoiding dairy and it just seemed unnecessary.  I also used a large onion instead of a medium one.

I based my chili on this recipe I found at:

http://www.tasteofhome.com/Recipes/White-Bean-Chicken-Chili

Sauteed Beet Greens

Ingredients

• 2 bunches beet greens, stems removed
• 1 tablespoon extra-virgin olive oil
• 1/4 clove garlic, minced
• 1/4 teaspoon crushed red pepper flakes
• sea salt and pepper to taste
• freshly ground black pepper to taste
• 1 tsp. lemon juice

Directions

1. Rinse leaves in water to clean.  
2. Tear leaves into bite sized pieces.
3. Heat the olive oil in a large skillet over medium heat. 
4. Stir in the garlic and red pepper flakes.
5. Cook and stir until fragrant, about 1 minute. 
6. Stir in the greens until oil and garlic is evenly distributed. 
7. Add lemon juice. 
8. Stir until the leaves are cooked.  
9. Season with sea salt and pepper. 

Recipe Notes
I omitted the boiling of the leaves   It seemed unnecessary.
I reduced the amount of garlic.  I guess that's up to you.  2 cloves seemed excessive. Whew!
Exchanged salt for sea salt.
Replaced lemon wedges with adding the juice while the leaves were cooking.
Original recipe: http://allrecipes.com/recipe/simple-and-delicious-beet-greens/

Tangy and Spicy Black Bean Spread

Ingredients
1 (15-ounce) can black beans, rinsed and drained
2 tablespoons freshly squeezed lemon juice
2 teaspoons Bragg’s Liquid
½ teaspoon ground cumin
⅛ teaspoon cayenne
1/2 cup salsa
Salt, to taste


Preparation
Blend all the ingredients together in a food processor fitted with the S blade, stopping to scrape down the sides once or twice. You can hand mash them as well but it takes longer. Blend until smooth. Taste and season with salt if desired.


Allergens Information
Gluten-free, wheat-free, nut-free.


Recipe Notes
I removed the 1½ tablespoons ketchup (Yuck!)
I added 1/2 cup salsa (Yum!)


I found the recipe at 
http://www.thedailygreen.com/healthy-eating/recipes/vegan-black-bean-spread-102709

Simple and Cheap Detox Broth

I found this recipe from a book called The Seven Day Energy Surge by Jim Karas.

The recipe is from a doctor called Henry Bieler.  He used to give it to his patients when they were sick.  This recipe makes a large quantity, fourteen 10 ounce servings, enough for seven days.  If you don't want so much, cut it in half.  If you are using it to detox you are supposed to drink it twice daily.  Ideally you would drink this on a fast or limited diet.  The broth supplies, calcium, magnesium, chlorophyll, natural sodium and potassium to alkalinize your body.

Ingredients

• 1 pound of string beans
• 2 pounds zucchini
• a hand full of curly parsley
• enough water to cover your veggies

Into rapidly boiling water add above and boil for 10-15 min until fork goes thru outside of zucchini, puree using the water you cooked it in and make it the consistency you desire. Do not add salt or spices.

Recipe Notes

Sugar, caffeine, alcohol, meat, and stress make your body acidic.  An acidic body is a perfect site for disease.  To read more on this topic check out: 

http://www.livestrong.com/article/528860-highly-acidic-foods-affecting-the-ph-of-blood/ and other articles that pop up on the side bar on this site.

I know that alot of the articles don't provide a lot of studies but with all the research that I've done concerning the subject I wouldn't be surprised years down the road that this will become increasingly more important  regarding the avoidance of disease.  We all know that we should eat more fruits and veges!

Crispy Kale Chips

Not only is this snack good for you but it's super tasty.  Don't expect it to last long.  It's addicting!

Ingredients

1 bunch kale

Spray canola oil

Coarse ground sea salt.

Directions

1.        Preheat oven to 350 degrees. 

2.        Spray pan with cooking oil.

3.        Remove stems with knife or cooking shears.

4.        Tear into bite size pieces.

5.        Rinse with water and blot dry with a towel.

6.        Spray lightly with canola oil. 

7.        Sprinkle with sea salt.

8.        Bake 10-15 minutes until edges are brown but not burnt.

This recipe was modified from

http://allrecipes.com/Recipe-Tools/Print/Recipe.aspx?RecipeID=176957&origin=detail&&Servings=6
Health benefits of kale:
http://ezinearticles.com/?Health-Benefits-of-Kale---Why-is-it-Good-For-You?&id=4628466

Energy Smoothie

Ingredients

½ yellow zucchini small (6”)

1 handful spinach

1 ½ large Roma tomatoes

1/8 large sweet onion

1 stalk of cilantro

1 large carrot

¼ small beet

½ large green apple
1/4-1/2 pint water (use as needed)

Directions
Combine all ingredients adding the water last. Enjoy!

Blueberry Muffins - Gluten and Lactose Free

INGREDIENTS:

1 1/2 cups brown rice flour 3/4 cup raw cane sugar 1/2 teaspoon salt 2 tsps baking powder 1/3 cup canola oil 1 egg 1/3 cup rice milk 1 cup fresh blueberries 1/2 cup raw cane sugar 1/3 cup brown rice flour 1/4 cup butter, cubed 1 1/2 tsp. ground cinnamon

DIRECTIONS:

1.	Preheat oven to 400 degrees F (200 degrees C). Grease muffin cups or line with muffin liners.
2.	Combine 1 1/2 cups flour, 3/4 cup sugar, salt and baking powder. Place vegetable oil into a 1 cup measuring cup; add the egg and enough milk to fill the cup. Mix this with flour mixture. Fold in blueberries. Fill muffin cups right to the top, and sprinkle with crumb topping mixture.
3.	To Make Crumb Topping: Mix together 1/2 cup sugar, 1/3 cup flour, 1/4 cup butter, and 1 1/2 teaspoons cinnamon. Mix with fork, and sprinkle over muffins before baking.
4.	Bake for 20 to 25 minutes in the preheated oven, or until done. Makes 6 big muffins or 8 polite sized muffins. Recipe Notes:  Substitutions white sugar=raw cane sugar milk=rice milk all-purpose flour=brown rice flour vegetable oil=canola oil

Chickpea Curry Soup

Ingredients
2 T olive oil
1 med. onion, chopped
3 cloves garlic, minced
2 tsp. curry powder
1 tsp. tumeric
1 tsp. ground cumin
 a pinch of chili powder
 a pinch of ground nutmeg
3 medium carrots, sliced in rounds
2 cups rinsed chickpeas
3 cups water or 2 cups water and 1 can coconut milk
salt and pepper to taste

Directions
1.  In a large soup pot heat olive oil over med. heat and saute' onion for 2 minutes.
2.  Add garlic and saute', stirring and making sure that garlic doesn't burn.
3.  Add remaining spices and carrot.
4.  If the mixtures is too dry, add some more olive oil to prevent burning.
6.  Add the chickpeas and stir to coat.
7. Add water and/or coconut milk. Bring to a simmer and cover.
8. Cook for 20 minutes, stirring occasionally
9. Add salt and pepper to taste
10. Eat the soup alone or as a complete protein that includes all essential amino acids, serve over brown rice.

Notes on the recipe:
I found this recipe years ago in the Outpost magazine. I finally got around to making it.   It's called Carrie's Daal.  I looked up daal and it means split.  Lentils were used in the original recipe.  My body doesn't like lentils.  They make me lethargic so I don't eat them.  I substituted chickpeas for the lentils so I couldn't call it daal anymore so I called it soup.  Other changes to the recipe included omitting 1 tsp. yellow mustard seeds.  I didn't have them and I didn't feel like going to the store to buy them so I didn't use them.  You had to saute' them until they popped as well which seemed like too much work. I also increased the carrots from 1 to 3 and the chickpeas from 1 cup to two. :)

No Bake Fruit and Nut Energy Bars

INGREDIENTS:

2 cups puffed rice cereal

2 cups plain Cheerios

1 cup dried cranberries

½ cup chopped raw almonds

½ cup raw pumpkin seeds

¾ cup packed raw cane sugar

½ cup agave nectar

¼ cup creamy almond butter

1 teaspoon vanilla

DIRECTIONS:

·         Spray 9-inch square pan with cooking spray. In large bowl, mix cereal, dried fruit, almonds and pumpkin seeds.

In 2-quart saucepan, heat raw cane sugar, agave nectar and almond butter to boiling over medium-high heat, stirring constantly. Boil and stir 1 minute. Remove from heat; stir in vanilla.

Pour syrup over snack mix; toss to coat. Press firmly in pan. Cool completely, about 30 minutes. For bars, cut into 6 rows by 4 rows.

High Altitude (3500-6500 ft):No change.


If you are wondering where I got this recipe I did a search on Fruit and Nut Cereal Bars and found this one.
http://www.pillsbury.com/recipes/printrecipe?RecipeId=7766acda-9579-4863-bd70-db28bcc08311
I couldn't find a recipe that I liked.  I didn't like this one, so I changed it.   :)

Low-fat Chorizo Mushroom Quiche

Ingredients

o    4 eggs

o    1 1/2 cups rice milk (You can use regular milk or cream)

o    6 once can sliced mushrooms

o 1 medium sized onion

o    6 ounces soy or pork chorizo sausage

o    3/4 cup cheddar cheese, grated (use mozzarella for less fat)

o    1 teaspoon oregano

o    1/2 teaspoon onion powder

o    1/2 teaspoon cayenne

o    1/4-1/2 teaspoon salt

o    1/4 teaspoon black pepper

Directions

1.    In a medium mixing bowl, stir together eggs, milk and spices, set aside.

2.    Saute mushrooms and onion together in a pan until they are cooked about 5 - 7 minutes. You may need a dash of olive oil to prevent sticking.

3.  Mix together chorizo with onion and mushrooms.

4.    Place crust in pie dish.  I used a stoneware dish.  Place chorizo mixture on the bottom, then cheese, then pour egg mixture over top. 

5.     Bake at 375 degrees for 60 minutes, depending on your pan and your oven. CHECK OFTEN as ovens vary.

6.    Cook until slightly brown on top and eggs do not jiggle. Let set for 10 minutes. You might sprinkle green onions or chili flakes on top.

This recipe was adapted from the recipe below.

http://breakfast.food.com/recipe/chorizo-mushroom-quiche-340610