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​SNACKS IDEAS

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Almond Butter Bites

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Ingredients

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1/2 cup almond butter

1/4 cup of raw sunflower seeds

1/4 cup raisins

1/4 cup chopped almonds

2 tablespoons unsweetened shredded coconut 

1/4 teaspoon cinnamon

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Directions

 

1. Mix all ingredients in a bowl until well combined.

2. Use a 1/2 tablespoon measuring spoon or a large melon ball scoop to form mixture into small balls.

3. Place in a 8-inch baking dish, and freeze until firm.  Serve frozen or slightly thawed.

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APPLE CRISPS

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Ingredients

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3 Large Apples

Cinnamon

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Directions

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1. Preheat oven to 275.

2. Place apple strips in a single layer without overlapping on two large baking sheets lined with parchment paper.

3. Bake 2 hours or until apples are dry and crisp.

4. Using a spatula, transfer crisps to wire rack to cool.

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BREAKFAST IDEAS

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Apple-Cinnamon Hot Cereal

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Serves 8

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  1. (14.5 oz ) can coconut milk

  2. cups cooked brown rice

  1. apple, chopped, unpeeled

  1. banana, mashed

  1. cup roughly chopped dates

  1. ½ teaspoon cinnamon

Pinch nutmeg

½ cup toasted pecans/walnuts

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Add coconut milk, brown rice, apple, banana, dates, cinnamon, and nutmeg to medium saucepan.  Cook over medium-low heat about 10 minutes or until heated through.  Stir frequently to prevent burning on bottom of pan.  Sprinkle 1 tablespoon pecans/walnuts over each serving.

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Antioxidant Smoothie

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Serves 2

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1    cup mixed frozen berries

1    cup unsweetened pomegranate juice

1    cup water

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Combine all ingredients in a blender and mix until smooth.

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Baked Oatmeal

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Ingredients

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4 cups old fashioned oats (do not use instant or quick cooking)
1 cup chopped apples
½ cup chopped walnuts
4 cups water
1 teaspoon vanilla
½ cup chopped dates – ¾ cup if you like dates

measuring cups/spoons
bowl
8×8 pan

 

Directtions

 

1.  Preheat oven to 350° degrees F

2.  Combine oats, walnuts and a pinch of salt in a bowl – mix well.

3.  In a separate container combine water and vanilla.

4.  Combine all ingredients (except the dates) and stir gently.

5.  Pour into a lightly oiled 8″ x 8″ dish.

.6  Bake at 350° degrees F for 30 to 60 minutes – keep an eye on this after 30 minutes; the recipe said 60 minutes, but it was done before that.

7.  When done, take out of oven, stir in the dates, and serve.

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Creamy Banana Oatmeal

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Serves 2

 

Ingredients

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2 cups oats (Old Fashioned)

2 cups of Silk Organic Soy Milk

1 whole banana

1/4 teaspoon of cinnamon

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Directions

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1. Combine oats and soy milk in a medium pot.  Cook over medium heat stirring continually until thick.  Be aware that old fashioned whole oats take time to soften and thicken.

2.  Add fruit,

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LUNCH IDEAS

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Cucumber and Sweet Onion Salad

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Ingredients

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2 Cucumbers, thinly sliced

1 large sweet onion, thinly sliced

3-4 tbsp. cilantro, chopped

4 tbsp. garlic

3-5 tbsp. scallions, chopped

Juice of 2 lemons

Sea salt and black pepper

Louisiana Hot Sauce (optional)

1/4 cup olive oil

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Directions

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1.  Place cucumber and onion slices in a large bowl.  Add cilantro, garlic, and scallions to mixture.

2.  Pour lemon juice over the entire mixture and sprinkle with sea salt and pepper to taste.

3.  Add Louisiana Hot Sauce to taste, if desired.

4.  Toss with olive oil and mix until all ingredients are evenly coated.

Add more seasoning if needed, and serve.

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Cabbage Wraps

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  • 12 large cabbage leaves regular or Napa

Filling

  • 2 tablespoons olive oil

  • 1 cup chopped onion

  • 1 cup chopped green bell pepper

  • 2 cloves garlic

  • 1/2 pound mushrooms sliced

  • 1/2 teaspoon salt

  • 1/4 teaspoon pepper

  • 1 cup cooked brown rice

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INSTRUCTIONS

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  1. Preheat oven to 350 °.

  2. Bring a large pot of water to boil; cook cabbage leaves, a few at a time for about 2 minutes or until softened. Drain and cool.

  3. Heat oil over medium heat in a large skillet; sauté mushrooms, onion, bell pepper, and garlic until tender.

  4. Add rice, salt, and pepper; stir gently until well blended.

  5. Prepare a shallow 2-quart baking dish by brushing with vegetable oil.

  6. Spoon mixture onto individual cabbage leaves; roll up and place seam-side down on baking dish.

  7. Cover with foil and bake at 350 ° for 30 minutes.

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Spicy Veggie Sticks

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Ingredients

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Spick House seasoning to taste

2 tablespoons olive oil

6 carrots, washed

4 potatoes, wasked

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Directions

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1. Pre-heat oven to 450.

2. Clean and peel the above vegetables.  Cut them into thick sticks resembling fries.

3.  Toss them in the olive oil until coated evenly.

4.  Place them on a single layer on a cookie sheet and bake them on the top rack for 20 minutes, turning every 5 minutes.

5.  While hot, sprinkle with Seasoning mix, to taste.

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Black Bean, Poblano Corn Chowder

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Ingredients

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2 whole poblano pepper

2 15 oz. can black beans, drained

2 tablespoon olive oil

1 tablespoon ground cumin

1 teaspoon pepper

1 teaspoon salt

2 tablespoons dried parsley

2 14.5 oz. can diced tomatoes

2 cups of frozen corn

1 large chopped onion

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Directions

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1. Place poblano peppers on the grill and char them on all sides.

2. Place peppers in a bowl and cover tightly with wrap, after about 5 minutes, remove the skin, stem and seeds.

3. Drop in food processor and blend.

4. In a large pot, put the olive oil, onions, garlic and state for about 5 minutes.

5. Add the can of tomatoes, juice and all, along with black beans,corn, poblano peppers and all the seasonings.

6. Cover with lid and simmer for 20 minutes.

 

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DINNER IDEAS

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Quinoa with Fresh Veggies

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Ingredients

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4 cloves of garlic, minced

1 cup quinoa

1-2 tablespoons olive oil

2 small cucumbers

1 bunch of mint

A few green onions

1 package of cherry tomatoes

1 small red onion

1 lemon zested

A bunch of pea sprouts

1/2 lemon, juiced

1 tablespoon olive oil

2 tablespoons pesto

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Directions

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1. Heat oil over medium heat in a pot and added garlic.  Cook until just aromatic and add quinoa.  Lightly cook until just toasted.

2. Add 1 1/2 cups water or stock to quinoa, bring to a boil, add salt, reduce heat and simmer, covered until cooked through (15-20 minutes.

3.  In a small bowl combine pesto, lemon juice and 1 tablespoon olive oil.

4.  Once quinoa is cooked add all remaining ingredients to the Aquino pot and stir util mixed through.

5.  Serve hot.

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Cabbage Wraps

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  • 12 large cabbage leaves regular or Napa

Filling

  • 2 tablespoons olive oil

  • 1 cup chopped onion

  • 1 cup chopped green bell pepper

  • 2 cloves garlic

  • 1/2 pound mushrooms sliced

  • 1/2 teaspoon salt

  • 1/4 teaspoon pepper

  • 1 cup cooked brown rice

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INSTRUCTIONS

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  1. Preheat oven to 350 °.

  2. Bring a large pot of water to boil; cook cabbage leaves, a few at a time for about 2 minutes or until softened. Drain and cool.

  3. Heat oil over medium heat in a large skillet; sauté mushrooms, onion, bell pepper, and garlic until tender.

  4. Add rice, salt, and pepper; stir gently until well blended.

  5. Prepare a shallow 2-quart baking dish by brushing with vegetable oil.

  6. Spoon mixture onto individual cabbage leaves; roll up and place seam-side down on baking dish.

  7. Cover with foil and bake at 350 ° for 30 minutes.

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Black Bean Minestrone

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  • 1 tablespoon extra-virgin olive oil

  • ½ cup chopped onion

  • 1 cup chopped carrots

  • 2 stalks celery, sliced

  • 2 cloves garlic, minced

  • 4 cups Vegetable Broth or water see Recipe Notes

  • 1 15-oz can black beans, rinsed and drained

  • 1 cup fresh or frozen green beans, cut into 1-inch pieces

  • 1 cup chopped tomatoes, unpeeled, unseeded

  • 1 cup chopped fresh spinach or ½ cup frozen spinach

  • 2 tablespoons chopped fresh basil or 1 ½ teaspoons dried basil

  • 2 tablespoons chopped fresh parsley or 1 ½ teaspoons dried parsley

  • ½ teaspoon salt

  • 1/8 teaspoon pepper

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INSTRUCTIONS

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  1. Heat olive oil in a large saucepan over medium heat. Cook onions, carrots, and celery until vegetables are softened. Stir in garlic, and cook for another minute, stirring constantly so garlic doesn’t burn.

  2. Add water or broth, black beans, green beans, tomatoes, spinach, basil, salt and pepper. Bring to a boil. Simmer, uncovered, over low heat about 20 minutes to allow the flavors to blend. Stir in parsley before serving.

  3. Yield: 6 servings (serving size: about 1 ¼ cups)

NOTES

  • Add barley, brown rice, or whole grain pasta.

  • Other vegetables to add: corn, peas, potatoes, squash, or zucchini.

  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

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Sweet Potato Quinoa Patties

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Ingredients 

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2 cups baked sweet potato

2 cups cooked quinoa

Medium yellow onion

3 cloves crushed garlic

1 tablespoon finely chopped fresh thyme

1 tablespoon olive oil

Sea salt

Fresh cracked pepper

Earth balance vegan butter or coconut oil for cooking.

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Directions

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1. Prepare quinoa according to package instructions

2.  Preheat oven at 400, pierce sweet potatoes with a fork and bake for 45 minutes or until soft.   Remove skins, mash with a fork to remove all chunks, and place in a large mixing bowl.

3.  In a saute pan combine onions, olive oil, a hearty pinch of sea salt, and cook over medium-low heat until onions are translucent.  Add garlic and cook an additional minute, stirring continually to prevent the garlic from burning.  Add thyme at the very end and mix well.

4.  Add onions, quinoa, 1/4 teaspoon sea salt, a bit of fresh cracked pepper to a large mixing bowl with sweet potatoes and stir until well combined.

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