Recipes

Winter Vegetable Stew

2 onions chopped

2 celery stalks chopped

2 TBS olive oil

3 medium carrots

2 parsnips

1 potato but I use sweet potatoes and do 2

2 cups of sting beans havled

1 tsp dill

1 tsp marjoram

1 cup vegetable stock

1 cup water

1 green pepper chopped

1 TBS Dijon mustard

1 TBS molasses of honey

salt and pepper to taste

Cook first three ingredients until transparent and add carrots and parsnips to saute.  After a few minutes add all but string beans.  Last add cans of black and red beans and string beans and you have a meal. Easy to freeze.  

Recipe to move family off of Miracle Whip and Hellmans

2 cups plain yogurt

1 cup mayo or part cottage cheese

1 tsp. Dill weed

1 tsp pepper

1/2 tsp dry mustard

1/2 tsp paprika

1/2 t garlic

Mix all ingredients.  Use as dip or salad dressing

The Recipe

Photo credit: Lori L. Stalteri

Ingredients

• 5 ripe medium organic tomatoes
• 1 head of organic garlic, cloves peeled
• 3 sprigs of fresh organic thyme (can be substituted with oregano, basil, rosemary or sage)
• ¼ cup organic olive oil
• 2 tsp sea salt

Directions

Preheat oven to 250 degrees.

Cut tomatoes in half and toss in a bowl with olive oil, whole garlic cloves and thyme until everything is completely coated. Arrange the tomatoes cut side down in a non-reactive baking pan. Place garlic and thyme in between the tomatoes and drizzle the remaining olive oil from the mixing bowl over the tomatoes.

Place the baking pan in the oven and bake for 5 hours.

Eat your warm roasted tomatoes and garlic on bread, as a pizza or salad topping, or tossed into tomato sauce.

This is from The Organic Center.

Here is my picture:

Still cooking!  Smells heavenly!

 Protein Powder Nutty & Salty Cookies (gluten-free)
Makes 10-12 cookies (5-6 snack servings, 2 cookies per serving)
• 3 Tbsp organic butter, softened (or coconut oil)
• 2 Tbsp organic sugar (or 3 Tbsp Shaklee Performance® for orange or lime flavor)
• 2 scoops Protein Powder™, Vanilla or Café Latte flavor
• 2 Tbsp almond milk (or water)
• ½ cup almond meal
• ½ cup rolled oats (gluten-free)
• ½ tsp vanilla extract
• 1/8 tsp Himalayan pink salt (or sea salt)
• ¼ tsp liquid stevia or to taste
• optional: ¼ cup your favorite mix-ins dried fruit (cranberries or shredded coconut), nuts, or mini-chocolate chips, have fun experimenting!

Directions:
In a bowl, cream butter, vanilla, and sugar using a spoon. Mix in remaining ingredients. Scoop 10-12 balls and place 2-3 inches apart on nonstick baking sheet. Press down each ball with a wet fork in one direction, then the other direction. Bake at 325 F in preheated oven for 15 minutes. (Ovens vary so check after 10 minutes, they brown fast.) Place on cooling rack for 10 minutes. Enjoy!

by Mary Andreozzi

My Favorite Smoothie Recipe

Bunch of frozen kale, as much as you want

1/2 banana

1/2 cup of raspberries

One scoop of Protein Mix

Two scoops of powdered Protein

12 oz of water

Perfect start of the day, one serving of vegetables done, 2 servings of fruit and 6 grams of protein in the smoothie and 28 grams of protein!

New Kale Salad Recipe

Remove the back vein of curly Kale and chop

Chop 2 apples

Chop almonds

Chopped avocado

Mix together:

1/2 cup olive oil

1/4 cup apple cider vinegar

2 tsp grainy mustard

2 TBS maple syrup

Mix altogether

(Next time I will add chopped carrots)

Kale Salad

Remove back vein of curly kale leaves

Chop until tiny
Chop two to threee carrots tiny

Chop walnuts, lots

Add a Bunch of Raisins

Balsamic Vinegar to taste.

Dash of Lemon Juice

Purple Cole Slaw

Grate the purple cabbage in a food processor

Mince a whole red onion

Add a bunch of raisins

Add a tablespoon or two of Balsamic Vinegar

Add Veganiase until it looks moist enough

Put in fridge for a couple of hours and taste to see if you need more vinegar.

by Carole

Red Beet Salad

My favorite beet salad:
Peel and grate two good size red beets
Add raisins and chopped nuts to your liking
Add Veganiase (health food store)
And WOW! Yum.. Carole

Moroccan Style Chickpea Salad

2 carrots, cut lengthwise into half then sliced crosswise

1 can (15 ounces or 420 g) chickpeas, drained and rinsed

1.5 handfuls of prunes cut into chickpea size pieces

1 handful of fresh peppermint leaves, cut into thin strips

1 handful almond slivers, roasted

Dressing:

2 teaspoons ground cumin

1/4 cups (60 ml) olive oil

2 tablespoons lemon juice

1 tablespoon honey

1/2 teaspoon salt

1 pinch cayenne pepper

1. Steam the carrots until almost tender, set aside

2. In a small pot roast the cumin for 2 minutes

3. In a bowl combine all salad ingredients, except for almond slivers

4. Combine all dressing ingredients in a glass jar, shake to mix

5. Pour dressing over salad and toss

6. Let the salad marinate for at least an hour

7. Toss again and garnish with roasted almond slivers when serving

Enjoy!

Marika Blossfeldt

Energy Bites

You need:

1 c. natural peanut butter
1 c. protein powder(I used Instant Soy, but there are lots of options including chocolate. Yum).
1/3 c. honey

Optional ingredients include:
1/3 c Chia seeds
1/3 c. coconut flakes

Very complicated instructions:
Mix it all up.
Roll into balls.
Put in fridge.
Try to exude enough self control to not eat them all in two days
If you cannot, freeze some.

Power Pancakes

1/3 cup of Physique

1/3 cup of Instant Protein

1/3 cup of Bob's Red Mills Gluten Free all purpose flour

1 1/2 tsp baking powder

1 TBS Flaxmeal

1 TBS Coconut oil melted

1 cup water (milk if you want)

1 large egg or 2 small

Mix dry ingredients and wet ingredients and then blend together and fry in oil in cast iron frying pan.

Fish Marinade Recipe

from Moosewood Restaurant Cooks at Home

Teriyaki Broiled or Grilled Fish

6 salmon or tuna steaks

1/2 cup soy sauce

2 tsp. grated fresh ginger root

1/2 cup Chinese cooking wine or rice wine

1 TBS sugar

2 garlic cloves, minced and pressed

Marinade for at least 30 minutes, the longer the better.

Then broil of grill for 5 minutes on each side. Less time for if thin. Fish must be opaque and flakes with fork, not dry.

Smoothie Recipes and Breakfast ideas

Breakfast

1. Use a smoothie recipe from below with whole grain toast

2. Oatmeal (old fashioned only takes 5 minutes) with lots of Walnuts or Almonds and fresh fruit. (No sugar...use a mashed banana for sweetness)

3. Buy Bob's Red Mills Pancake mix and make pancakes and just add Instant Protein to it and a little more moisture (another egg). Serve with chopped walnuts and real maple syrup from Sara's Sugar Shack. Email me for my homemade recipe for pancakes and for waffles and Sara's contact info.

Yogurt Julius

1/4 cup plain yogurt (Stony Field Organic)

3/4 cup Orange Juice

1/2 cup water

2tsp. Vanilla Extract

3 TBS  Soy Protein

Cocoa/Banana Smoothie

3 TBS Cocoa Soy Protein

1/2 banana

1/2 cup milk (organic or Almond milk)

1/2 cup water

1 tsp. Vanilla Extract

Simple Summer Smoothie for 4

1 Banana

1 cup strawberries (frozen or fresh)

1 cup blueberries (frozen or fresh)

1 cup cherries (frozen or fresh)

4 ice cubes

1/2 cup Orange juice

1 cup vanilla yogurt (Stony Field Organic is the best)

1/2 cup  Soy Protein

Place fruits and ice in blender. Pour in the rest of the ingredients and puree until smooth. Add extra juice or yogurt if too thick.

Calories 250

Fat 1.3g

Cholesterol 2mg

Carbs 41.3g

Fiber 3.6g

Protein 17.5

I want to thank Ginny Grupp at Alaska Fit for allowing us to share this smoothie recipe with everyone. Thank you.

Traditional Scottish Gluten Free Shortbread

Ingredients:

2 Cups Gluten Free Four (Bob's Red Mills)...substitute 1/4 cup of Instant Soy Protein for part of the flour.

2 Sticks of butter (softened)

1 Cup Corn Four (corn meal)

1 Cup Powdered Sugar

Pre-heat oven to 350 degrees.

Mix all ingredients gently until the mixture comes together. Knead lightly, cover and refrigerate for an hour.

Knead briefly again. Roll flat to the thickness for biscuits and cut out different shapes. I bake them on my baking stone until they look good and then let them cool.

You can make a small depression in the middle of each and put in jelly.

This recipe has been adapted from my good friend, Mary Andreozzi's recipe! Thank you Mary!

You can use Shaklee's Instant Soy Protein in any baking recipe by substituting from 1/4 to 1/2 of the flour with the soy. No one knows, but you just really increased the protein. You made yourself a power cookie!

Rooted in the Earth
Carole's Weekly Health Tip
and Upcoming Events

Last week we started our series about "Abs are really built in the kitchen". We talked about how there are so many people overweight today that it has become an epedemic and we talked about the importance of vegetables every day and lots of them.
One of my favorite vegetables that I grow in my garden are red beets! I love them! Especially fresh! Here are two recipes for beet salads.

Beet and Carrot Salad
Wash and grate one medium beet and one large carrot
Add toasted sesame seeds
Dressing
2 TBS of olive oil
1-2 TBS raw apple cider vinegar or lemon juice
1/4 cup of honey
salt and pepper to taste
This is a great cleansing salad! Beets help to cleanse our body. Make sure you drink plenty of water. I have an aunt who thought she had a bad bladder infection. She loves beets and her urin turned pink after enjoying eating some. It scared her so much that she called an ambulance only to learn that it was nothing. Yes, it cleanses!

Another simple Beet Salad is just grate the beets and use a yogurt/mayo dressing
The dressing is 2 cups of non-fat yogurt, 1 cup of mayo, 1 tsp. of dill weed, 1/2 tsp. of dry mustard, 1/2 tsp. of paprika and 1/2 tsp. of garlic powder. The salad turns a nice pink and it is delicious!