2 servings, 1¼ cup each

1 ripe avocado
1/2 ripe banana
1/4 cup natural cocoa powder, not dutch processed
1/4 cup maple syrup (Grade A-Dark Amber)
1/4 cup almond milk
1 teaspoon vanilla extract
1/4 cup chopped almonds
Celtic sea salt

Peel and quarter a ripe avocado. Put all the ingredients in a blender except almonds
and salt. Blend until smooth. Divide into two small bowls. Sprinkle Celtic sea salt on
top with almonds and enjoy!

Per Serving:
321 Calories
8 gm Total Fat
3 gm Saturated Fat
33 mg Sodium
55 gm Carbohydrate
12 gm Fiber
5 gm Protein

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Black Bean Soup
4 servings, 1 cup each

Olive oil
½ cup chopped celery
½ cup chopped onion
2 cloves fresh garlic, chopped
1½ teaspoons chili powder
15-ounce can black beans, cooked
(drained and rinsed)
1½ cups chunky salsa
2 cups water
Lime juice from 1 lime (set aside)
Sea salt

Heat saucepan; add oil and sauté onion until it just starts to become aromatic. Add celery and cook just until soft. Add fresh garlic. Add spices and release their fragrance—quickly add the beans, salsa and water.

Choose a cooking method:

• Crockpot: Transfer to a crockpot and cook on low for 5 to 8 hours or on high for 3 to 4. Times will vary with individual crockpots.
• Stovetop: Leave in saucepan and cook another 15 minutes until flavors meld.

To finish soup, add 1 tablespoon lime juice and adjust taste with lime juice and/or salt.

Per Soup Serving:
126 Calories
1 gm Total Fat
0 gm Saturated Fat
224 mg Sodium
22 gm Carbohydrate
7 gm Fiber
7 gm Protein

Serve With Avocado Cream
12 servings, 1 tablespoon each

1 avocado
2 tablespoons plain yogurt or tofu
2 tablespoons cilantro, finely chopped
Juice of ½ a lime
Sea salt and black pepper

Puree all ingredients until smooth.

Per Avocado Cream Serving:
28 Calories
3 gm Total Fat
<0.5 gm Saturated Fat
3 mg Sodium
2 gm Carbohydrate
1 gm Fiber
<1 gm Protein

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1 tablespoon olive oil
1 large onion, chopped
4 garlic cloves, medium to large, minced
6 cups cooked cannellini beans or white navy beans
4 cups low-sodium vegetable stock
2 cups water
3 tablespoons tomato paste
1 tablespoon fresh sage, minced or 1 teaspoon dried sage
¼ to 1 teaspoon sea salt
¼ teaspoon freshly ground black pepper
5 cups chopped kale leaves (about 6 large leaves) or collard greens
¼ cup finely ground cornmeal
2 to 3 tablespoons freshly squeezed lemon juice

Heat large stock pot. When hot, add oil and sauté onion until soft. Add garlic and sauté just until fragrant but not browned. Add beans, stock, water, tomato paste and sage. Stir in salt, pepper and kale. Simmer about 20 minutes until greens are tender. Stir occasionally and reduce heat if mixture boils. In a separate bowl, mix cornmeal, lemon juice, 2 tablespoons of water and stir. Pour this mixture slowly into the soup and stir well to prevent clumping. Simmer another 10 to 15 minutes until thickened.

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2 quarts of popped popcorn
½ cup walnuts
½ cup pecans
½ cup natural cane sugar
¼ cup brown rice syrup
¼ cup natural cocoa powder
1/3 cup coconut oil
¼ teaspoon sea salt
1 teaspoon vanilla extract

Preheat oven to 250°. Line a large baking sheet with parchment paper. Mix popcorn and nuts together in large bowl. In saucepan, stir together sugar, syrup, cocoa powder, coconut oil and salt. Heat over medium-high heat until comes to a boil. Boil for 1½ minutes, stirring occasionally. Stir in vanilla, and pour over popcorn and coat well. Spread coated popcorn on prepared pan and bake for 30 minutes, stirring every 10 minutes. Cool to room temperature, break into small clumps and store in an airtight container.

Per Serving:
243 Calories
16 gm Total Fat
7 gm Saturated Fat
54 mg Sodium
3 gm Protein Carbohydrate
3 gm Fiber

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Curry powder is a blend of up to 16 spices. It’s a beautiful blend with the distinct flavors of Indian cooking. Many of the spices have important health benefits as well. Typical curry powders include coriander, turmeric, cumin and chili pepper. Some also include garlic, ginger, cinnamon, clove, nutmeg and black pepper. Curry powder blends can range from very mild to spicy.

How to use:

• Mix into yogurt or sour cream for a dip or dollop.
• This versatile spice goes great in any tomato-based dish.
• Sprinkle on pasta or cooked grains.
• Use to enhance green salads.
• Mix with scrambled eggs.
• Sprinkle on popcorn for a quick snack.
• Delicious mixed into hummus.
• The amount of the herb blend will vary according to personal preference. To experiment, start out with 1 teaspoon of spice per 4 servings.

How to store:

• Store spices in a cool, dry and dark space. Be sure to use within 1 year for optimal flavor. Buy only a reasonable amount at one time that can be used up.
• Store in sealed container like glass jars or plastic containers with a sealed lid. Plastic bags are not recommended; too much flavor is lost soaking through the bag.

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4 servings

1 bundle kale
1–2 teaspoons olive oil

Wash and pat dry kale leaves. De-stem the kale and cut the leaves into bite size pieces. Preheat oven to 275°. Line 2 large baking sheets with parchment paper. Very lightly brush each piece with a bit of olive oil, using a pastry brush or a fine oil mister. Lay the prepared kale in a single layer. Place the spices in a fine mesh strainer and sprinkle over the lightly oiled kale. Bake for 20 minutes until crisp. Cool completely before storing in an airtight container. If kale gets soft, refresh in 275º oven until crisp again.

Seasoning blends for kale chips:

• 1/2 teaspoon chili powder and 1/4 teaspoon sea salt
• 1/4 teaspoon garlic granules, 1/8 teaspoon sea salt and 1/8 teaspoon black pepper
• 1/4 teaspoon turmeric powder, 1/8 teaspoon ginger powder, 1/4 teaspoon ground cinnamon, 1/8 teaspoon sea salt and 1/8 teaspoon black pepper

Tip:
Kale will vary according to growing conditions and may bake faster, so begin checking at 10 minutes.

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4 servings

1 bunch fresh kale, washed and dried, stems removed
1 small onion, minced
4 tablespoons olive oil or sunflower seed oil
Juice of 1 lemon
Sea salt
Black pepper
Parmesan shreds (optional)
Lemon zest as needed
2 tablespoons dried or roasted cranberries (peaches, nectarines, apples)
2 tablespoons walnuts or pecans (or hemp seeds)

Chop kale into small pieces and toss with onion, oil, lemon juice, salt and pepper. Massage the dressing into the kale to soften. Toss with parmesan shred, lemon zest, fruit and nuts.

Per Serving:
233 Calories
19 gm Total Fat
2 gm Saturated Fat
78 mg Sodium
16 gm Carbohydrate
3 gm Fiber
1 gm Protein

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60 cookies

1/4 cup softened coconut oil
2 tablespoons flaxseed meal
1/2 cup unsweetened applesauce
1 cup sucanat
2 tablespoons flaxseed meal mixed with 4 tablespoons water, set aside
2 large eggs
1 teaspoon vanilla
1 teaspoon baking soda
3 cups oat flakes
2 tablespoons Brewer’s Yeast (no substitutions)
1 cup whole wheat pastry flour
1 cup whole wheat flour
1/4 teaspoon sea salt
1 cup chocolate chips
1 cup slivered almonds
1/3 cup raisins
3/4 teaspoon ground fenugreek (optional)

Preheat oven to 375°. In large bowl, mix coconut oil, flaxseed meal and ½ cup unsweetened applesauce; mix well. Stir in sucanat, mixing to dissolve sugar. Add flaxseed/water mixture, eggs and vanilla; mix to incorporate until eggs are well blended. In separate bowl, stir together baking soda, oats, Brewer’s Yeast, flours, sea salt and add to wet ingredients. Stir to mix; then stir in chocolate, almonds, raisins and fenugreek (if desired). Roll dough into 1-inch balls, place on baking sheet 1 inch apart and bake 8 to 12 minutes until set and just starting to get golden.

Per Serving:
87 Calories
4 gm Total Fat
2 gm Saturated Fat
35 mg Sodium
12 gm Carbohydrate
2 gm Fiber
2 gm Protein

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Orange Cilantro Water
64 ounces water
1 medium orange, sliced and halved
2 tablespoons roughly chopped cilantro
64 ounces water

Cucumber Ginger Spearmint Water
½ medium cucumber, peeled and sliced into ½ inch slices
½ inch washed ginger root, sliced into 4 slices (peeling is not necessary)
1 spearmint tea bag, remove paper tag

Preparation of both recipes:
Fill a vessel with water. Add ingredients and let steep for 30 minutes to 1 hour before serving. Serve cold or at room temperature. Water mixture is good for 2 days in the refrigerator; add more water as needed as the flavor will lighten a bit but still taste good.

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4 servings, 3 slices each

1 package tempeh, poached and sliced into thin bite-sized pieces
1/2 cup freshly squeezed orange juice
1 teaspoon freshly grated ginger or 1/4 teaspoon ground ginger powder
1 tablespoon tamari sauce
1½ tablespoons mirin or white wine
2 teaspoons maple syrup (grade B)
1–2 tablespoons olive oil Poach tempeh in simmering water about 6 minutes, remove and pat dry. Stir together orange juice, ginger, tamari sauce, mirin and maple syrup. Heat pan; add oil and prepared tempeh. Fry until golden, turn and cook until other side is golden. Pour sauce over tempeh and cook until reduced and thick like a glaze.

Per Serving:
249 Calories
12 gm Total Fat
2 gm Saturated Fat
410 mg Sodium
20 gm Carbohydrate
3 gm Fiber
17 gm Protein

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18 servings, 1 bar each

3½ cups rolled oats (for variation use rye flakes or combine them)
3/4 cup roughly chopped walnuts
3 large, ripe bananas
2/3 cup unsweetened pumpkin puree
3/4 cup dried currants or cherries
1 teaspoon pumpkin pie spice blend
2 tablespoons flax meal
1/8 teaspoon sea salt

Preheat oven to 350°. Line a 9 x 13 pan with parchment paper, overlapping the edge about 1 inch. Spread oats and nuts on baking sheet, and bake about 10 minutes until fragrant and toasty. In medium bowl, mash bananas with a fork and stir in pumpkin puree, until well combined. In a large bowl, transfer toasted oats and nuts, and mix in dried fruit, spice, flax meal and salt. Stir to combine. Stir the banana mixture into the dry mixture, mixing until well combined. Pour into prepared baking dish; press mixture evenly into the pan. Bake 30 minutes until golden brown and the sides start to pull from the pan. Cool completely before cutting into bars.

Per Serving:
141 Calories
5 gm Total Fat
1 gm Saturated Fat
64 mg Sodium
21 gm Carbohydrate
4 gm Fiber
3 gm Protein

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24 servings, 2 tablespoons each

1 cup red lentils
2¾ cups water
1/3 cup sundried tomatoes (dry, not in oil)
1½ teaspoons cumin
1 teaspoon turmeric
½ teaspoon sea salt
2 tablespoons olive oil (or flax oil)
½ to 1 lemon, juiced, bit of zest
3 tablespoons tahini
3 garlic cloves, minced
Dash cayenne pepper, red pepper flakes or hot sauce

Sort lentils, checking for any pebbles or dirt. Rinse 1 cup of sorted lentils. Combine the prepared lentils with water and bring to boil; remove foam. Reduce to simmer and add tomatoes, cumin and turmeric. Cover and simmer for 20 minutes until tender. Remove from heat, let sit 10 minutes. In food processor, add lentils, salt, oil, lemon juice and zest, tahini, garlic and cayenne. Puree until smooth. Taste and adjust lemon and/or salt. Finish with fresh parsley. Chill about 1 hour before serving to meld flavors. Store up to 5 days in the refrigerator. Use as a condiment, veggie dip, sandwich filling, or dollop on a baked sweet potato. Tastes good with toasted pita bread.

Per Serving:
33 Calories
2 gm Total Fat
<0.5 gm Saturated Fat
43 mg Sodium
4 gm Carbohydrate
1 gm Fiber
1 gm Protein

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1 cup red quinoa rinsed in a fine sieve
2 cups water or low-sodium vegetable broth
½ bunch kale, de-stemmed and sliced into thin shreds
2 teaspoons olive oil
½ yellow onion, small dice
3 garlic cloves, minced
10 cremini mushrooms, chopped
1 cup diced squash or sweet potato
1 teaspoon smoked paprika
1 teaspoon ground cumin
½ teaspoon crushed dried rosemary
2 tablespoons lemon juice
Sea salt and black pepper to taste

Combine rinsed quinoa and broth in medium saucepan. Bring to a boil and reduce to a simmer. Place lid on pan and simmer until broth is absorbed, about 15 to 18 minutes. Meanwhile, slice kale and set aside. Heat large skillet and add olive oil. Sauté onion and then garlic until golden. Add kale; sauté and place cover on skillet until wilted, about 3 minutes. Set aside in a separate dish. Reheat skillet, add mushrooms and cook over medium-high heat until golden. Add the squash, kale and spices; coat well and cook until squash is just tender. Add quinoa and lemon juice. Heat through. Taste and adjust salt and black pepper if needed.

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Roasted pears
3 large Bosc pears cored and sliced into 8 wedges
3 tablespoons white balsamic vinegar
1 tablespoon olive oil
¼ teaspoon sea salt
¼ teaspoon ground black pepper

Toss sliced pears with vinegar, oil, salt and pepper. Spread out on baking sheet in single layer. Roast uncovered at 425º for 25 to 30 minutes, until tender and caramelized.

Clementine dressing
1/3 cup white balsamic vinegar
1 teaspoon grated clementine zest
¼ cup orange juice or squeezed clementine
2 teaspoons Grade B maple syrup
1 teaspoon Dijon mustard
1 clove garlic
½ teaspoon dried thyme
¼ teaspoon sea salt
Pinch red pepper flakes
¼ cup olive oil

In blender or food processor, puree: vinegar, clementine zest, orange juice, maple syrup, Dijon mustard, garlic, dried thyme, sea salt and red pepper flakes. Add ¼ cup olive oil and puree. For a no-oil option, eliminate oil and add 4 roasted pear wedges to the mixture to give the dressing more flavor and body.

Create salad
8 cups mixed greens
1/3 cup feta cheese
3 clementines peeled and separated into segments

Toss greens with clementine segments, prepared pear wedges, and feta cheese. Drizzle with Clementine Dressing. Sprinkle with pistachios or slivered almonds if desired.

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Pears
Oil
Sea salt

Preheat oven to 425°. Wash and core pears. Optional ways to prepare the pears: leave in halves, slice pears or quarter the pear. Lightly oil and sprinkle with a pinch of sea salt. Lay on parchment-lined pan in a single layer. Roast 10 minutes and check. Roast until tender when cut with an edge of a spoon.

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3 sprigs of fresh rosemary, about 4 inches long
1 quart water, heated just to boiling
1 teaspoon of honey
½ lemon, freshly squeezed

Gently bruise the needles of the rosemary to release the oils. (To bruise, roll the stems of rosemary in your hands.) Place rosemary in a heat safe container. Pour hot water over sprigs, let them steep about 10 minutes to infuse. Remove the sprigs. Sweeten with 1 teaspoon of honey and ½ of a freshly squeezed lemon. Taste and adjust flavors as needed. Serve hot or over ice for a refreshing drink.

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Rosemary Water
3 sprigs rosemary, 4 inches long
4 cups of water
Honey and lemon to taste (optional)

Gently bruise the rosemary needles to release the oils. Heat water to just about boiling and pour over sprigs. Let the water infuse about 8 minutes until the water is a light green color. Remove sprigs and add honey and lemon to taste. Serve hot or over ice.

Apple Lemon Water
1 medium or 2 small perfectly ripened apples, sliced
1 lemon, sliced
1½ quarts water
1 broken cinnamon stick (optional)
½ teaspoon agave nectar, maple syrup or honey (optional)

Place apples, lemon and water in 2 quart container. For some fun variety, add 1 broken cinnamon stick. If apples are not very sweet, add a ½ teaspoon agave nectar, maple syrup or honey.

Summertime Water
2 quarts water
1 inch fresh ginger root, finely sliced
1 medium cucumber, peeled and thinly sliced
2 medium lemons, sliced
10 mint leaves, torn

Mix together and let flavors blend a few hours.

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6 servings, 1/4 cup each

1 (15-ounce) can chickpeas (also called garbanzo beans), rinsed and drained
1 tablespoon extra-virgin olive oil
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
Pinch freshly grated nutmeg
1/4 teaspoon garlic powder
1/4–1/2 teaspoon sea salt (or to taste)

Preheat the oven to 400°. Line a rimmed baking sheet with parchment paper. Pat the rinsed chickpeas dry with a clean kitchen towel. In a medium bowl, gently toss the chickpeas with the remaining ingredients until evenly coated with the oil and seasonings. Spread the chickpeas evenly on the baking sheet. Bake for about 20 minutes, check, move chickpeas around, and return to oven and bake until crispy and deeply golden brown, 10 to 15 more minutes. Cool completely before serving. (Roasted chickpeas keep their crispness best on the day they are made.) Chickpeas can easily be re-crisped by placing them in oven or toaster oven at 400° a few minutes. Great on tomato soup, snacking or salads.

Per Serving:
95 Calories
3 gm Total Fat
<0.5 gm Saturated Fat
74 mg Sodium
12 gm Carbohydrate
3 gm Fiber
4 gm Protein

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Spearmint Lemon Grass Tonic
1 quart of water
1 tablespoon dried spearmint
1 tablespoon dried lemon grass
1 tablespoon honey or agave nectar
1-2 sliced limes

Heat 1 quart of water just to boiling. Turn off heat. Add 1 tablespoon each dried spearmint and dried lemon grass. Stir in 1 tablespoon honey or agave nectar. Cover and let steep for 10 minutes. Strain. Let cool at room temperature to avoid a cloudy tea. Chill. Add sliced limes before serving. Add more water to adjust flavor.

Lavender Lemon Water
1 quart water
1 tablespoons lavender buds
1 lemon, thinly sliced
Honey and lemon to taste (optional)

Heat water to boiling. Turn off heat and add lavender buds. Cover and steep for 10 minutes. Strain and cool. Add lemon and honey to taste. Refrigerate. To avoid the bitterness of the lemon rind squeeze the lemon into the water and store. Add more water to dilute to desired taste.

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1¾ cups spelt flour
¾ cup oat flour
1 teaspoon baking soda
¾ teaspoon sea salt
1 teaspoon ground cinnamon or pumpkin pie spice blend
½ cup date sugar
½ cup Florida Crystals (organic cane sugar)
6 tablespoons melted butter or coconut oil
½ cup mashed banana
½ cup applesauce
1 egg
2 teaspoons vanilla
2 cups grated zucchini (lightly squeeze excess juice)
1 cup blueberries or chopped cranberries

Preheat oven to 350°. Lightly oil and flour a 9 x 13 inch baking pan. Mix dry ingredients together. Cream sugars, oil, banana and applesauce until well combined. Beat in egg and vanilla. Add dry mixture to wet ingredients just until mixed. Fold in zucchini and berries. Place mixture into baking pan. Bake 35 minutes up to 1 hour until toothpick inserted in center comes out clean. Cool in pan 10 minutes, then remove and cool on a wire rack.

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16 servings, 1/4 cup each

1 cup rolled oats
1 cup rye flakes
½ cup raw sunflower seeds
1 teaspoon ground cinnamon
½ teaspoon ground ginger powder
Pinch sea salt
¼ cup sunflower seed butter
2 tablespoons pure maple syrup (grade B)
2 tablespoons unsweetened applesauce
1 tablespoon ground flaxseed
¼ cup chopped apricots, set aside to mix in after baking

Preheat oven to 350º. Line a large baking sheet with parchment paper. Mix all dry ingredients, except apricots and flaxseed. Whisk together wet ingredients with the ground flaxseeds. Pour wet ingredients over dry, thoroughly coating. Spread out in thin layer on the parchment paper. Bake 20 to 25 minutes until crisp and dry. Stir every 10 minutes. Stir in apricots. Cool completely before storing in an airtight container.

Per Serving:
94 Calories
4 gm Total Fat
<0.5 Saturated Fat
36 mg Sodium
12 gm Carbohydrate
2 gm Fiber
3 gm Protein

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1½ cups spelt flour and ½ cup teff flour (or get creative with other flour combinations)
2 cups old fashioned rolled oats, barley flakes, rye flakes or quinoa flakes
½ teaspoon baking powder
1 teaspoon baking soda
½ teaspoon sea salt
1 cup chocolate chips or chopped dark chocolate (optional)
½ cup raisins
½ cup chopped pecans or walnuts
¾ teaspoon ground cinnamon
½ cup sunflower oil or softened coconut oil
1 cup sucanat (a natural sugar)
½ cup room temperature unsweetened applesauce
2 teaspoons vanilla

Preheat oven to 350º. Mix the dry ingredients together. In a separate bowl, mix the oil and sucanat; thoroughly combine. Add applesauce and vanilla to the oil and sugar. Mix again. Add dry ingredients to the wet, and mix until the flour is absorbed. Drop one tablespoon at a time on a parchment-lined baking sheet. Bake 13 minutes until golden brown. Cool well before storing.

Other additions:
½ cup unsweetened coconut flakes, sunflower seeds or chia seeds

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1 cup nuts, purchase raw and toast your own
1 cup seeds, purchase raw and toast your own
½ to ¾ cup dried fruit
½ to ¾ cup dry cereal, read labels
½ to 1 teaspoon ground spice
¼ cup extra goodies (see below)

Mix together and store in a to-go container or put in single serve containers, ready to grab.

Dried fruit ideas: Apples, chopped apricots, banana chips, chopped dates, goji berries, raisins, blueberries, cranberries, etc.

Cereal ideas: Oat flakes, puffed millet, puffed rice, Uncle Sam brand flaked cereal or Kashi Mighty bites (read labels)

Spice ideas: Cinnamon, ground ginger, pumpkin pie spice blend, chili powder and cinnamon combination, 5-spice powder, curry powder sweet or spicy, Italian herb blend

Extra goodies: Coconut, whole grain pretzels, dark chocolate mini chips or semisweet, Sunspire grain sweetened dark chocolate chips or cacao nibs

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4 servings, 1/2 cup each

1 (15-ounce) can chickpeas (also called garbanzo beans), rinsed and drained
2 large celery ribs, diced very small
¼ cup sweet onion, diced small
1 pickle, diced or 2 teaspoons natural pickle relish (no dyes or corn syrup)
2 tablespoons Vegenaise or regular mayonnaise
1 tablespoon Dijon mustard
1 garlic clove, minced
Pinch cayenne powder
1 heaping tablespoon fresh parsley, minced
Salt and pepper to taste

Drain and rinse chickpeas. Mash slightly with a potato masher or using the pulse button in the food processor. Mix vegetables with mayo and spices. Add to chickpea mash until desired texture.

Variations:
Add finely chopped carrots or red bell peppers.

Per Serving:
174 Calories
5 gm Total Fat
<0.5 Saturated Fat
21 gm Carbohydrate
5 gm Fiber
6.25 gm Protein

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2 cups shredded zucchini
1 teaspoon sea salt, divided
2 large eggs
¼ cup whole wheat flour, spelt or barley flour
2 tablespoons butter, melted
1 carrot, minced or shredded
2 cloves garlic, minced
1 tablespoon Dijon mustard
1½ teaspoon dried Italian seasoning
1 tablespoon finely chopped green onion
1 tablespoon fresh lemon juice and a bit of lemon zest
½ cup shredded cheddar, pepper jack or swiss cheese
2 teaspoons coconut oil

Toss zucchini in colander with ¼ teaspoon salt; let stand for 30 minutes. Rinse well and squeeze to remove excess moisture. If zucchini is on the dry side, no need to salt. Beat eggs; add prepared zucchini, remainder of salt and the next 8 ingredients. Fold in the cheese. Heat skillet and melt coconut oil. Fry the batter in the coconut oil until golden and flip, using ¼ cup for side dish or 2 tablespoons for appetizer. Takes about 4 minutes each side—be patient. Hold in a 200º oven while making the rest of the pancakes.

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