Breakfast

Fruit Smoothies

Frozen fruit (with no sugar)Juice (100% juice) – any kindBlend juice and fruit for a breakfast smoothie

Baked Sweet Potatoes – for breakfast or anytime

Granola

4 cups rolled oats1cup crushed almonds1/2 cup whole grain flour1 tsp. cinnamon1/4 cup shredded coconut1 cup sunflower seeds1/2 cup wheat germ or other whole grain bran3/4 - 1 cup honey1 cup pumpkin seeds

Mix all together and spread out on a non-stick cookie sheet. Bake 20 min. in a 250 degree preheated oven. Stir and continue to bake another 20 min., stirring periodically to prevent burning. The granola should be lightly browned. Remove from oven and serve warm or cool thoroughly and store in tightly sealed container or plastic bags. Option: After the granola is cooled, add raisins or other organic, unsulphured dehydrated fruit.

Apple Blueberry Oatmeal Cereal

2 sweet apples3/4 cup rolled oats1 cup blueberries1/2 cup almonds1 cup apple juice

Cook the oats as directed on box. Chop or grind the almonds, chop the apples and combine. Add the blueberries. Top with a sprinkle of nutmeg, cinnamon and apple juice.

Oatmeal with Fruit and Nuts

1/3 cup rolled oats1/3 cup apple juice1/3 cup waterRaisins and chopped nuts

Cook oats in juice and water in microwave for 1 minute on high. Add raisins and chopped nuts.

Breakfast Tacos

Ingredients

Gimme Lean**Veggie Shreds1 Large Onion*1 Large Bell Pepper*2 Large Tomatoes1 Bag Frozen CornCurrySea SaltOreganoSweet BasilCayenne PepperGarlic PowderOlive oil100% Whole Wheat Tortillas

DirectionsChop onion, garlic, bell pepper and tomatoes.Sautee onion, garlic, bell pepper, corn and tomatoes in large sauce pan(in olive oil). Add seasonings: pinch of cayenne pepper, pinch of sea salt, garlic powder, and curry. Add ½ tube Gimme Lean. Use fork to separate Gimme Lean. Cook for about 10 -15 minutes on medium heat. Remove mixture from heat, place Veggie Shreds in tortilla with mixture and wrap in tortilla. Enjoy!

*Frozen products can be used; however, fresh products provide better flavors**Can substitute frozen hash brown potatoes for Gimme Lean

Salsa

Ingredients:

1 Large Can Organic Diced Tomatoes2 Large Onions4 Serrano PeppersGarlic PowderSea SaltCayenne PepperLarge Sauce Pan (Pot)

Directions:

Dice onion, Serrano pepper (remove seeds). Combine onion, Serrano peppers, diced tomatoes, garlic powder, sea salt(to taste), cayenne pepper( a pinch) in a large sauce pan (pot) and bring to a roaring boil for 15-20 minutes. Let simmer on low heat for 10 minutes. Serve and enjoy.

Laurice Mosley

Vegetable Entrees

Veggie Enchiladas1 package wheat tortillas2 Tbsp olive oil1lb (bx) ground tofu2 package shredded veggie cheese2 cans organic enchilada sauce1 tsp. black pepper1 tsp. sea salt (or to taste)1 cup scallions (green onions)

Heat 2 Tbsp olive oil, stir- in ground tofu, sea salt, pepper and ¼ cup enchilada sauce.Using an oblong pan (5x8) (9x12) cover the bottom with a layer of enchilada sauce.Roll ground tofu and cheese in wheat tortilla.Place in oblong pan and cover with enchiladas sauce, top with cheese and scallionsPreheat oven to 325F. (until cheese melts)Serve and enjoy

Veggie Spaghetti

½ Box Wheat Spaghetti2Tbsp. olive oil½ cup chopped onion½ cup chopped green bell pepper½ cup chopped yellow squash½ cup chopped zucchini½ cup diced tomato4 cloves of garlic½ cup shredded carrots½ cup sliced mushrooms1 cup broccoli flowers1 tsp. sea salt (or to taste)1 tsp. black pepper½ tsp. cumin½ Tbsp. oregano1 tsp. Italian seasoning

1Tbsp. chili powder16 oz Organic spaghetti sauce

Stir-fry all vegetables in 2Tbsp olive oil until tender ( tomatoes last), add seasonings and spaghetti sauce, stir wellBoil wheat spaghetti until done, drain, combine with vegetables and sauce, simmer for 10 minutes.Serve and enjoy

Veggie Chili• 1 tablespoon olive oil• 1/2 medium onion, chopped• 2 bay leaves• 1 teaspoon ground cumin• 2 tablespoons dried oregano• 1 tablespoon salt• 2 stalks celery, chopped• 2 green bell peppers, chopped• 2 jalapeno peppers, chopped• 3 cloves garlic, chopped• 2 (4 ounce) cans chopped green chile peppers, drained• 2 (12 ounce) packages vegetarian burger crumbles• 3 (28 ounce) cans whole peeled tomatoes, crushed• 1/4 cup chili powder• 1 tablespoon ground black pepper• 1 (15 ounce) can kidney beans, drained• 1 (15 ounce) can garbanzo beans, drained (pinto beans can be used)• 1 (15 ounce) can black beans• 1 (15 ounce) can whole kernel corn1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Stir Fry VegetablesOlive Oil to coat panSliced or chopped AlmondsChopped garlicSliced Onions (Yellow or white)Sliced Green bell peppersThinly sliced cabbage

Toss Almonds and garlic in hot oil first. Let simmer for 3-4 minutesAdd onions and green peppers. Season with sea salt and pepper. cook about 3 minutesAdd sliced cabbage. Coat with a little more oil. Season with sea salt and pepper. Cook until desired texture.

Extra...Once cooked you can add any of the following for about a minute or two for variety:black beans, tomatoes, cooked potatoes, broccoli, cooked carrots.

Vegetarian Tofu Lasagna with Spinach Recipe

Ingredients:• 1/2 pound lasagna noodles• 2 10-ounce packages frozen chopped spinach, thawed• 1 pound soft tofu• 1 pound firm tofu• 1 tbsp sugar• 1/4 cup soymilk• 1/2 tsp garlic powder• 2 tbsp lemon juice• 3 tbsp minced fresh basil• 2 tsp salt• 1 32-ounce jar of tomato sauce

Preparation:Prepare the lasagna noodles according to package directions. Drain carefully and set aside on a towel.Pre-heat oven to 350 degrees.Squeeze the spinach as dry as possible and set aside. Place the tofu, sugar, soymilk, garlic powder, lemon juice, basil and salt in a food processor or blender and blend until smooth.Cover the bottom of a 9x13 inch baking pan with a thin layer of tomato sauce, then a layer of noodles. Follow that with a layer of half the tofu and half the spinach. Continue in the same order, using half the remaining tomato sauce and noodles and the rest of the tofu mixture and spinach. End with the remaining noodles covered by the remaining tomato sauce.Bake for 25 to 30 minutes, or until tomato sauce bubbles.

Reprinted with permission from The Compassionate Cook Cookbookhttps://vegetarian.about.com

Crock Pot Lasagna

Crock Pot Vegetarian Lasagna Recipe. You can prepare this easy vegetarian lasagne in your crock-pot using just a few simple ingredients. Using tofu instead of cheese makes this lasagna recipe very low-fat and also vegan.Ingredients:

• 1 container soft (silken) tofu• 1 container firm or extra firm tofu• 1/4 cup soy milk• 1/2 tsp garlic powder• 2 tbsp lemon juice• 3 tbsp fresh basil, chopped• 1 tsp salt• 2 10 ounce packages frozen spinach, thawed and patted dry• 4 cups tomato sauce• 1 box lasagna noodlesPreparation:In a food processor or blender, combine the silken tofu, soy milk, garlic powder, lemon juice, basil, and salt and process until smooth. Add the spinach to this mixture.Place about a cup of the tomato sauce in the bottom of the crock pot or slow cooker. Then place 1/3 of the noodles on top of the sauce, and 1/3 of the tofu and spinach mixture on top of the noodles. Repeat these layers, being sure to end with sauce on top.Cook on low for 6 to 8 hours, or until noodles are soft.

Vegetarian Stuffed Peppers

½ cup Onion (chopped finely)1 cup each Red and yellow bell peppers Confetti (diced real fine)2 Tablespoon Basil Chopped fine2 Tablespoon Vegan Parmesan Cheese *2 Slices of roasted eggplant (peeled, sliced, &diced)2 Tablespoon of olive oil3 teaspoon Egg Replacement (mix according to package direction)*2 cups of brown rice (cook according to package directions)¼ to ½ cup Vegan mozzarella cheese (Shredded)*2 Bell peppers cut in half, remove seeds.

Heating instructions: place peppers in oven at 375 for 15 min or 3-5 minutes in microwave to soften Place olive oil in sauce pan and heat oil, add onions and peppers. Sauté about 2 minutes or until soft. Remove from heat. Add remaining ingredients for filling. Toss well and stuff into bell peppers. Sprinkle additional Vegan parmesan cheese on top. Bake 15-20 min. in oven at 375

Serve with Fresh Basil Tomato Sauce.

* Can be purchased at Whole foods

Veggie Wraps

Grill the following ingredients:

2 Portobello mushroom1 Medium eggplant peeled cut in half then sliced longwise in thick slices1 each Red &Yellow bell peppers cut in half- seeds removed

Toss all ingredients in Olive oil and SEA Salt immediately to avoid discoloration.Place on grill or in oven until aladente

8-12 leaves of butter or green leaf lettuce

Slice the mushroom and eggplant in ¼ inch strips. Spread each lettuce leaf with1 teaspoon of sundried tomato Pesto (recipe below)Place 2-3 strips of each vegetable on lettuce and roll

Sundried Tomato Pesto

½ cup of sun-dried tomatoes packed in oil, drained¾ cup toasted walnuts1cup of fresh basil, loosely packed6 ounces of Vegan Parmesan cheese¾ cup olive oil6 cloves garlic1 teaspoon freshly ground pepperSea salt

Combine sun-dried tomatoes, walnuts, basil, parmesean, olive oil, garlic, and peppers in a food processor. Process until ingredients are thoroughly chopped but not pureed. Add salt to taste. Cover and Refrigerate or freeze

Quinoa (Healthy Grain)

4-to 6 servings1cup Quinoa (rinsed in a small strainer)2 cup of water or Vegetarian Vegetable broth1 medium onion diced1 minced garlic clove

Add onion, garlic and liquid in a pot. Bring the liquid to a boil, add Quinoa. Bring back to a near boil. Cover and simmer for 15-20 minutes. Remove from stove & fluff.

½ cup finely diced onion1 cup each finely diced red and yellow pepper1 cup toasted walnut chopped ( I used toasted pine nuts)

1 cup dried cranberries¼ cup juillene fresh basil1 tablespoon of olive oil

Place olive oil, peppers, onions in sauce pan and sauté. Remove from heat and pour into Quinoa. Add remaining ingredients mix well. Toss with olive oil and lemon dressing (1 part olive oil, 1 part lemon juice)

Spicy Green Beans

2 tablespoons vegetable oil1 pound green beans, trimmed1/4 teaspoon salt3 cloves garlic, minced1/4 - 1/2 teaspoon red pepper flakes

Heat oil in frying pan or wok over medium high heat. Add trimmed green beans and salt. Cook stirring frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute.

Herb-Roasted Idaho Potato FriesMakes 4 servings

1 pound small baking potatoes2 tsp extra-virgin olive oil1/2 tsp dried thyme1/2 tsp dried rosemary1/4 tsp salt

Preheat the oven to 425°F. Coat a heavy baking sheet with cooking spray. Cut each potato in halfcrosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the potatoes in a mound on the prepared baking sheet. In a cup, mix the oil, thyme, rosemary, salt, and pepper. Pour over the potato wedges and toss to mix well. Spread the potatoes out on the sheet. Bake, stirring 2 or 3 times, until tender and lightly browned, about 35 minutes. Serve hot.

White Beans and Sauteed Vegetables

2 cans white beans, drained2 tablespoons olive oil1/2 cup yellow onion, chopped2 cloves garlic, minced1/2 cup celery, finely diced1/2 cup carrot, finely diced1/4 cup virgin olive oil (to drizzle after beans aredished up)Salt and pepper to taste

Drain the white beans and set asideHeat olive oil and then add all the prepared vegetables to the pan and saute until just done.Add beans and heat thoroughly. Dish up on serving plates, drizzle with extra virgin olive oil. Salt to taste.Yield: 4 servingsTip: It is best to cook with regular old pure olive oil - save the more costly extra virgin oil for salads, drizzling, and dipping. When cooked, extra virgin oil actually turns bitter and the great flavors are cooked away. So use the less expensive pure olive oil for sauteing and frying.

Stir Fry Vegetables

1 red onion, sliced3 stalks celery, thinly sliced1/2 cup broccoli, chopped1 bell pepper, sliced1 tsp. sea salt3 carrots, peeled and sliced1/2 cup cauliflower, chopped1 cup zucchini, thinly sliced1 cup yellow squash, thinly sliced1 Tbsp. Oriental seasoning

Stir-fry all vegetables in 1-2 Tbsp. olive oil until tender. Add salt and seasoning. Serve alone or over brown rice.

Rice-stuffed Tomatoes

6 large tomatoes1/2 cup raisins2 Tbsp. chopped green pepper2 Tbsp. green onions2 cups cooked brown rice2 Tbsp. parsley

Dressing:1/4 cup olive oil1 Tbsp. ketchup (with no added sugar)1 tsp. chili powder (optional)2 Tbsp. lemon juice1/2 tsp. dry mustard, optional1 tsp. curry powder

Remove the stem and cut a thin slice from the top of each tomato. Chop the edible portion of the tomato top and set aside. Scoop the pulp and seeds from the tomato and invert the tomatoes to drain. In a bowl combine chopped tomato, rice, raisins, green pepper, onion, and parsley. Prepare dressing and stir into rice. Season to taste. Fill tomato shells with rice mixture. Then you can

either eat them like this or cook them in the oven at 350 for about 15-20 minutes until the tomatoes soften.

Soups & Rice

Southwestern Corn and Black Bean Chowder

1 ½ Qt Water or Organic Vegetable Stock1 12oz bag of frozen Black Beans1 12 oz bag of frozen whole kernel corn1 lg Onion diced3 Stalks of Celery Diced1 med Onion Diced2 Tbsp Chopped Garlic2 Chopped Carrots1 -12oz Can of Hunt’s Diced Tomatoes in Juice1 Red Bell Pepper diced1 Green ell Pepper Diced1 Bunch of Cilantro Chopped1 Tbsp Chili powder1 Tbsp Cumin powder1 teaspoon Oregano leaves2 Tbsp of Kosher Salt1 Teaspoon Black pepper2 Tbsp of Extra Virgin Olive½ teaspoon of Liquid Smoke

1. Boil Black beans with a little kosher salt until tender (do not over cook). Rinse cooked beans with cool water and set aside.2. In soup pot. Heat olive oil. Sauté Onion, celery, raw carrot, bell peppers (both green and red) until soft and slightly brown.3. Add water or both and bring to a boil.4. Add all remaining ingredients EXCEPT cilantro.5. Simmer for 10 minutes, then add cilantro6. Simmer for an additional 10 minutes uncovered

Chef Darrell RoseEmail: chefrose4@sbcglobal.net

Spring Vegetable and Brown Rice Soup

1 ½ Qt Water or Organic Vegetable Stock1 12oz purple hull peas1 12 oz bag of frozen whole kernel corn1 lb. Zucchini large diced1 lb. Yellow Squash large diced5 Stalks of Celery Diced1 lg Onion Diced2 Tbsp Chopped Garlic1 lb. Diced Carrots1 -12oz Can of Hunt’s Diced Tomatoes in Juice1 Red Bell Pepper diced1 Green bell Pepper Diced1 Bunch of Sweet Basil Chopped or 2 Tbsp of Dried Basil1 Teaspoon Thyme1 teaspoon Oregano leaves2 Tbsp of Kosher Salt1 Teaspoon Black pepper2 Tbsp of Extra Virgin Olive

Cook brown rice separately.

1. Boil Purple Hull peas with a little kosher salt until tender (do not over cook). Rinse cooked beans with cool water and set aside.2. In soup pot. Heat olive oil. Sauté Onion, celery, raw carrots, bell peppers (both green and red) until soft and slightly brown.3. Add water or both and bring to a boil.4. Add all remaining ingredients.5. Simmer for an additional 10 minutes uncovered6. Add cook brown rice to serving a la minute (that is; add rice in the same manner in which you would serve gumbo).

Chef Darrell RoseChefrose4@sbcglobal.net

Brown Rice Recipe• 3 cups Uncle Ben’s Brown Rice• 6 cups of Water• 2 tablespoon Olive oil• 1 Tsp. ground Thyme• ½ Tsp. Ground Turmeric (McCormick- this is an Indian spice)• ½ cup diced onion• 1 Tbs. Chopped Garlic• Kosher Salt or Sea Salt (be very careful that use it sparingly; it has a wonderful flavor but it is a little strong)

• ½ tsp. Ground Black PepperDirections1. Preheat oven to 350°F.2. Heat Olive Oil and Sauté brown rice with Chopped onions, stirring constantly over medium heat until mixture is slightly brown and begins to smell like popcorn3. Remove from stove, place sautéed rice in a pan4. Add water, and the remaining ingredients5. Stir well6. Cover with foil, and pierce the foil a couple of times with a fork7. Place in pre-heated oven and bake for 45 minute8. If the rice is too firm, add ¼ cup of water and place in the oven for an additional 15 minutesChef Darrell RoseChefrose4@sbcglobal.net

Minestrone Soup

8 cups vegetable stock1 1/2 cups of garbanzo beans2 cups red kidney beans1/2 cups carrots3 medium tomatoes (or 1-14 oz can ofunsweetened, unsalted Italian tomatoes)1/2 cup fresh parsleySea salt1 cup cabbage1/4 tsp. oregano3/4 tsp. basil1/4 tsp. thyme1/2 cup celery1/2 cup onion1 clove garlic1 pkg. spinach noodles cooked

Soak garbanzo and kidney beans overnight, drain and rinse. Peel and dice tomatoes. Cook and drain kidney and garbanzo beans as per directions on pkg. Mince garlic and parsley. Chop carrots, onion, celery, cabbage and garlic and saute in water or soup stock over medium heat 5-7 min. Stir in cooked and drained kidney beans, garbanzo beans, diced tomatoes, and minced herbs. Bring to a simmer, then turn heat down and simmer 10 min. Stir in cabbage and parsley with lid partially on for about 15 min. or until cabbage is tender. Add more soup stock or tomatoes as needed. Serve over noodles.

Spanish Rice

1 cup brown rice1 cup tomato juice1/3 cup green pepper

1/3 cup celery1 med. Tomato2 tsp. chives1 tsp. basil1 cup vegetable stock1 tsp. oregano1/3 cup carrot1/3 cup onion2 small garlic cloves1 tsp. sea salt

Combine tomato juice and soup stock in large pot and bring to a boil. Add rice and reduce to simmer. Cover and cook for 25 min. Remove from heat and add the following: diced tomato, celery, and onion; minced garlic, chopped chives, grated carrots, seasoning and sea salt. Replace cover and simmer for 15-20 minutes.

Lentil Soup

2 tablespoons olive oil, plus extra for drizzling1 medium onion, chopped2 carrots, peeled and chopped2 celery stalks, chopped2 garlic cloves, choppedSalt1 (14 1/2-ounce) can diced tomatoes1 pound lentils (approximately 1 1/4 cups)2/3 cup pearl barley11 cups vegetable broth (can substitute water)4 to 6 fresh thyme sprigs

Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic and salt and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and pearl barley, mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils and barley are tender, about 40 minutes. Season with salt to taste. Ladle the soup into bowls, drizzle with olive oil and serve.Six Servings

Salads/Salad Dressings

Rosemary/Italian Dressing

Extra Virgin Olive Oil ( I used Bertolli brand)Balsamic Vinegar(use one part vinegar to two parts of olive oil)

Italian Seasoning (dry seasoning) (I used Adams brand)Garlic (fine chopped garlic in jar) season to tasteRosemary, Basil (small amount to taste) or anyother dry herbs of your choiceMix or whisk before serving

Garden Salad

Organic Baby Spring MixIceberg Lettucewalnutsshredded carrotsdiced apples (granny smith)dried cranberries or blueberriestoss and serve

Deborah Archie

Simple Orange & Red Onion SaladYield: 20 Servings.Ingredients: 25 cups torn romaine 12-1/2 cups medium navel oranges, peeled and sectioned 6-1/4 small red onion, sliced and separated into rings 1-1/2 cups and 1 tablespoon olive oil 1 cup and 3 tablespoons red wine vinegar 2 tablespoons and 1/4 teaspoon sugar 1-1/2 teaspoons salt 3/4 teaspoon pepperDirections:On a serving platter, arrange the romaine, oranges and onion. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Drizzle over salad; serve immediately.

Tossed Salad Yield: 20 ServingsIngredients: 3 heads iceberg lettuce, shredded 2 pounds fresh spinach - chopped, washed and dried 8-1/4 tomatoes, seeded and chopped 12-1/2 green onions, chopped 4 carrots grated or slicedDirections: In a large salad bowl, combine all ingredients.

Apple Tossed Salad Yields 20 servings

Ingredients: 25 cups torn mixed salad greens

2-1/2 cups chopped red apple 3-2/3 cups chopped walnuts, toastedDirections: In a large salad bowl, combine the greens, apple, and walnuts.Awesome Ranch DressingPreparation time: 3 min.

Ingredients: 2 ½ cup soy milk (vanilla or regular flavor) 2 ½ cup tofu mayonnaise * ¼ cup and 1 teaspoon onion powder ¼ cup and 1 teaspoon garlic powder 8- 9 tablespoon red wine vinegar ¼ and 1 tablespoon dried or fresh parsley (finely chopped) Salt and pepper to taste

Directions:Mix all ingredients in food processor and drizzle over salad

Something Different Fruit Salad Yield: 20 ServingsIngredients: 1/2 cup and 1 teaspoon fresh lime juice 1/3 cup and 1 tablespoon honey 1 tablespoon and 1-1/4 teaspoons salt 1 teaspoon ground cayenne pepper (optional) 2 pounds fresh strawberries, hulled and quartered lengthwise 6-1/4 cups cubed seedless watermelon 2 fresh pineapple - peeled, cored and cut into 1 inch chunksDirections:Stir together the lime juice, honey, salt, and cayenne pepper in the bottom of a large salad bowl. Toss the strawberries, watermelon, and pineapple with the dressing. Chill the fruit salad until ready to serve.

Strawberry-Melon Spinach Salad Dressing

1 tablespoon orange juice1 tablespoon honey (if you are allowing honey)1 1/2 teaspoon olive oil

Avocado Tomato Dressing

2 ripe avocados, peeled and pitted1 med. ripe tomato1 tsp. herb seasoning¼ cup fresh lemon juiceSea salt to taste

Place all ingredients in blender and blend until smooth.

Creamy Green Dressing

1/2 med. ripe avocado, peeled and pitted3/4 cup distilled water3 tablespoons fresh lemon juice1/4 cup almonds, soaked overnight and drained1/4 tsp. garlic powder1 1/4 tsp. onion powder or flakesSea salt

Blend all ingredients until smooth.

Herb Vinaigrette

1/3 cup fresh lemon juice1/2 tsp. dried basil (if using fresh, use twice as much)1 tsp. dried oregano1/4 tsp sea salt1/2 tsp dry mustard (optional)1/2 cup fresh Italian parsley, minced1 cup olive oil1 garlic clove, peeled and minced

Combine all ingredients in a jar and shake.

Italian Dressing

1/2 cup olive oil1/4 cup fresh lemon juice1-2 garlic cloves, peeled1 tsp. whole grain mustard seed (optional)1/2 cup distilled water1 green onion, chopped1 tsp. honeyDash Cayenne

Place all ingredients in a blender and blend until smooth. Remove from blender and add 2 tsp. Italian seasoning or 1 tsp. oregano and 1/2 tsp. basil. Mix well.

Diced Fruit Salad

1 kiwi1 pint strawberries1 mango

2 bananas1/2 pint blueberries

Slice and mix.

Vinaigrette Salad Dressing

Red Wine Vinegar, Extra Virgin Olive Oil, minced or pressed garlic, salt and pepper. (1 part vinegar to 3 parts oil)

Salad Dressing

Lemon Juice, Extra Virgin Olive Oil, minced or pressed garlic, salt and pepper. (1 part juice to 3 parts oil)

Snacks

Popcorn

1/4 cup unpopped popping corn1 brown lunch bag

Place corn kernels in lunch bag. Fold at end 2-3 times. Place in microwave on High for 2-3 minutes, until kernels stop popping. More of the kernels will pop with repeated refills as the bag gets hotter. Just leave the unpopped kernels in the bag for the next serving.

Cantaloupe Tonight Melon Smoothie

1/2 medium-size cantaloupe, seeded and cut from the rind.1/2 cup orange juice (juiced from fresh oranges)Juice of 2 limes (taste before you add all the juice at once)1 medium-size, banana, peeled and cut into chunksFresh mint leaves for garnish (optional)2 cups of ice cubes - makes it like a frozen ice drink (optional)

Mix all in a blender, and serve. Serves 2

You can use this same general recipe to make all kinds of different smoothies. Just make sure you use some kind of juice and the bananas. Add water or more juice if it gets too thick. Frozen fruit works well for this.

Cinnamon Apples

Peel and slice apples. Put in a pot with a small amount of water. Add ground cinnamon. Boil until apples are tender.

Baked Sweet Potatoes – for breakfast or anytime

Fruit Smoothies

Frozen fruit (with no sugar)Juice (100% juice) – any kindBlend juice and fruit

Celery and Peanut Butter Snacks

Stuff celery with peanut butter and add nuts or raisins.

Fresh fruits, vegetables, and nuts

Beverages

Carrot apple juice

Grape juice

Orange juice

Apple juice

Blueberry grape juice

Pineapple-orange strawberry juice

Health Smoothie-cantaloupe, bananas, oranges, and silk milk

Strawberry Smoothie- strawberries, bananas, oranges, and silk milk

Blueberry Smoothie- blueberries and strawberries with ice

Apple strawberry Delight- apples and strawberries with ice

Citrus Blast- grapefruits, oranges, and tangerines with ice

Pineapple Delight- pineapples ad tangerines or oranges