TheUltimateHealthySnacksList

IncludingHealthySnacksforadults&Healthy

Snacksforkids.

Discoverover130HealthySnackRecipessuchas

FruitSnacks,VegetableSnacks,HealthySnacksfor

WeightLoss,FatBurningFoods,HealthySmoothies,

QuickHealthySnacks,HealthySandwichRecipes,

Gluten-FreeSnacks&more!

ByCElias

Contents

Introduction

HealthySnackPreparation

SaltAlternatives

No-PrepSnackIdeas

Gluten-FreeBreadRecipesforHealthySnacking
GlutenFreeBreadTips
RiceFlourSandwichBread
FreeBread
SimpleandSweetAppleBread
HomemadeBananaBread

HealthySnacksforAdults

PastaSnacks
PastaWithSun-driedTomatoes
SpeedyPestoPastaDish
CreamyOreganoandOlivePasta
TunaPasta
LentilSoupOverPasta

VegetableSnacks
Tomato,OnionandPepperTortillaTriangles
RanchCarrotandCukePouches
BarbecueRanchVeggieSandwiches
PepperandCarrotTortillaRolls
HomemadeSweetPotatoChips
HomemadeCreamyVeggiePizza
PumpkinCreamCheeseCrackers
QuickandSimpleCeleryBoats
BakedCarrotChunks
RoastedCauliflowerChunks
AsparagusonCreamCheeseandCrackers
CrèmeFraicheandButternutOverBread
SimpleandSpeedyRiceFlorentine

BeanSnacks
Speedy-PrepBeanStew
SpeedySpicyBeansandLentils
BlackBeanNachos
BakedChickpeas
Quick-PrepBeanandRiceBurritos

FruitSnacks
CheeseandAppleToast
CheeseandFruitKebabs
BananaBlackberryMilkshake
CheeseyPineappleTortilla

FruitandOatSnackBars
HomemadePolynesianBars
BananaandPeanutButterBurritos
HomemadeGranolaSnack
BerryYogurtCrunch
SpeedyBlueberryYogurtShake
PopcornandDriedFruit

SandwichSnacks
AppleCinnamonSandwiches
ChickenAppleSandwiches
Speedy-PrepEggSaladSandwiches
ZucchiniandChutneyTurkeySaladSandwich
VeggieChickenSalad
Cheese,SpinachandPastramiSandwich
Meat,CheeseandVeggieSandwiches
CaesarChickenSandwich
SalmonSaladSandwich
ChickenBeanandAvocadoTortas
AvoBaconSandwiches
VegetableandHummusSandwich
SpicyAvocadoOnionQuesadillas
SpeedyBurgersontheBarbi
TurkeyPineappleandAvocadoSandwich
CheeseyBeefSlices
LemonChickenSaladFingerSandwiches
SpicyChickenandAvocadoPitaPockets
TunaCreamCheeseSpreadandCrackers
GreekFetaandOliveQuesadilla
Fast-prepBeefSandwiches

SmoothieSnacks
High-ProteinFruitSmoothie
Strawberry,BananaandHoneySmoothie
RecipeIngredients:
CreamyFruitSmoothie
RecipeIngredients:
Speedy-prepBananaMilkSmoothie
Speedy,SimpleBananaCoconutSmoothie
PineappleYogurtSmoothie
SpeedyPeachSmoothie
PeachandBlueberryPecanSmoothie
OrangeAlmondPeachSmoothie

Miscellaneous
AvocadoTortillas
HomemadeHummus
CreamyMushroomSoup
Speedy-prepQuesadillaBites

HealthySnacksforWeightLoss
Tips
CheesyBasilBoursinDip
BasilMozzarellaTomatoSalad
TunaandCreamCheeseDip

BalsamicStuffedMozzarella
ParmesanSpinachArtichokeDip
SeasonedToastyNuts
SimpleStuffedMushrooms
SimpleGuacamole
SpeedyandSimplePotatoSkins
HomemadeHotCocoa
CheeseyGarlicBiscuits
HeartyAlmondMuffins
MediterraneanMushroomSalad
AsparagusAvocadoSalad
Speedy-prepCurryChickenSalad
HomemadeCreamofMushroomSoup
SimpleChickenCabbageSoup
ZucchiniOnionHash
SimpleBakedButternutSquash

FatBurningFoodsSnacks
Blueberries
Carrots
Cherries
Greenbeans
Leeks
Pears

HealthySnacksforKids

VegetableSnacks
VeggieWaffleSandwich
ChipsandBeanSalsaDip
CheeseyBroccoliBalls
HiddenVeggieBrownies
CheeseyZucchiniStrips
CinnamonSweetPotatoandOatSquares
CinnamonSquashMuffins
CottageCheeseStuffedCherryTomatoes

FruitSnacksforKids
BlackberryandBananaMilkshake
CreamyVanillaFruitDippers
DrinkableFruitCups
PeachyVanillaParfaitWithGranola
MangoPineappleOrangeCreamsicles
StrawberryBananaBoat
PeanutButterBananaHotDog
GranolaandPeanutButterApples
Honey-coveredFruitCones
CinnamonOatmealCherryBlend
ButterscotchPearIceCreamTopping
Speedy-prepAppleSauce

SandwichSnacksforKids
ChickenAvocadoSandwich
FrankburgersDelight
VeryGreenBenedictineSandwich

EggTunaMuffinSandwich
CucumberMayoSandwiches
SimpleEggSaladSandwiches
BananaandPeanutButterSandwich
PecanBananaSandwich

SmoothieSnacksforKids
BananaandPeanutButterSmoothie
GreenBerrySmoothie
CreamyBananaSmoothie
CreamyOrangeSmoothie
BananaBerrySmoothie

Gluten-FreeSnacks
HomemadeGluten-freeGranola
HomemadeGluten-freeGranolaBars
AvocadoSeedDip
ThymeButterbeanDip
Gluten-freeCornTortillas
Gluten-freeGranolaCrisp

Conclusion

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Introduction

Speedy preparation snacks are ideal for individuals and families who are busy
andon-the-go.Justincludeafewadditionalfooditemsonyourshoppinglistso
youhavetherightingredientson-handtoprepareyoursnacks.

These recipes are extremely versatile. Prepare these snacks on the spot or
preparethenightbeforeorfirstthinginthemorning.Simplybringthemtowork
orincludethemwithyourchild'slunch.

I've organized these easy-prep snack recipes into a number of different
categories to allow for fast and simple look-up. I have also included a few
recipes from my other book titled Green Smoothie Recipes & other Healthy
SmoothieRecipes.

Wheneverpossible,Irecommendutilizinggluten-freeoptions.Individualswho
sufferfromCeliacdiseasecanexperienceextremesymptomsduetotheirbody's
intolerance of gluten. However many people are unaware they have gluten
sensitivities as their symptoms are often only mild, such as bloating and
tiredness,whichtheyoftenattributetoothercauses.

According to some sources, 1 in 33 people suffer from Celiac disease, though
some experts claim the real figure is much higher. According to osteopathic
physicianandauthorDrMercola,asmanyas10%ofpeoplehavesomedegree
ofglutensensitivityorintolerance.

What'smore,gluten-freebreadsandfoodstendtobehealthierandtheyallowfor
easier,moreefficientdigestion.Thismakesgluten-freefoodsmorenutritious,so
Ihaveincludedanumberofgluten-freesnackrecipesinthisbook.

HealthySnackPreparation

Healthy snacking is key to maintaining a healthy weight. Unfortunately,
unhealthy snacks such as chips, candy bars and cookies tend to be easily
accessible and there's little, if any, prep required. This makes these less-than-
healthyfoodsmoreappealingtobusy,on-the-goindividuals.

These easy-to-prepare recipes are sure to make healthy snacking much easier
andmoreconvenient!Whenyourlifeisbusy,there'softenagreatdealofstress
involvedtooandthiscanleaveyoupronetoopportunisticillnesslikecoldsand
flu bugs. But these easy snack recipes will help keep you looking and feeling
yourbest!

Healthy, homemade snacks aren't just for stay-at-home moms or retired folks!
Theserecipesaredesignedtobeviableforyou,evenifyouhaveahectic,busy
schedule.

Thesesnackrecipesareperfectforchildren.Infact,they'resosimpletoprepare
that your kids can make up many of their own snacks! Adult eating habits are
largely influenced by the foods that you eat as a child, so healthy eating is
extremelyimportantduringchildhood!

Theserecipeswillalsohelpencouragecreativesnackinghabits,whichcanmake
for a much richer snacking experience. Kids in particular also tend to be
attracted to bright colors, so the wide array of fruits and veggies mentioned in
this book will help keep snack time appealing! A bit of inventiveness and
creativitycangoalongwayinthekitchen!

In this book, you'll find lots of healthy alternative to the many popular, yet
unhealthyfoodsthatarecommonlyconsumedassnacks.Insteadofpotatochips,
opt for some tortilla chips dipped in homemade salsa or dip fruits in yogurt or
honey.

Fruitsmoothiesarealsogreatforsnacktime.Plus,they'reeasytoeatonthego!
Infact,youdon'tevenneedtokeepasupplyoffreshfruitson-hand.Freezeabit
offruitorbuyfrozenberries.Then,simplythawandblendwhenit'stimefora

snack!

Pair your smoothie with some fresh fruits and veggies, dipped in yogurt or
hummus.

Saladsalsomakeforaveryhealthy,easy-to-preparesnack.Saladsalsomakea
greatpack-and-gosnackthatyoucantakealongtoworkorschool.Andyoucan
usewhateveryouhaveon-hand,suchaslettuce,carrots,cucumbers,evenabit
ofchickenorcheese.Preparingapre-madesaladathomecanbeahugemoney
saver too, as by comparison, salads can be quite expensive when purchased at
thelocalrestaurantorsupermarket.

SaltAlternatives

IrecommendusingHimalayansaltinrecipesthatcallforsaltasaningredient.

Thebodydoesneedsalttoremainhealthyandbalanced,buttablesaltisn'tthe
righttype.Tablesalthasbeenchemicallyprocessedintosodiumchloride.This
isdifferentfromsaltinitsnaturalformandasaresult,yourbodycannotuseit
properly.Itrequiresalotofwaterforyourbodytoprocesssodiumchloride.This
results in imbalances that can cause or exacerbate serious health problems. It
canalsoleadtodehydration.

Himalayan salt is pure and it has not been chemically processed, therefore, it
maintainsitsbeneficialattributesandcomponentssuchasminerals.Himalayan
salt,whenconsumedinsmallamounts,canservetohelppromotehealthysleep
patterns,cardiovascularhealth,healthyskinandanoverallbalanceinyourbody
chemistry,pHandfluids.

Individualswhohavebeendiagnosedwithailmentssuchashighbloodpressure
may need to avoid salt entirely, even Himalayan salt. Fortunately, there are a
numberofherbalalternativestosalt.

1.

Garlic–Garlicisanextremelypopular,flavorfulseasoning.It'susedin

manyregionsoftheworld,fromEuropetotheMediterraneantoSouthAmerica
and beyond. It's extremely versatile, as it can be dried, sauteed, roasted or
boiled.Garlicisanicesaltsubstituteoryoucanuseitasasupplementtosalt,
therebyenablingyoutomaintainflavorwithoutusingquiteasmuchsalt.

2.

Chives–Thetiniestmemberoftheonionfamily,chivesareidealforuse

inmanydishesinplaceofsalt.Chivesaresuitableforuseindisheswithpotato,
saladsorseafoodrecipes.

3.

Basil–BasiliscommonplaceinmanyItaliandishes.It'salsofoundin

some forms of Asian cuisine. Basil is a great herb, which can be added to
vegetabledisheseitherinitsdriedorfreshform.

4.

Oregano–OreganoismostoftenfoundinMediterranean,MiddleEastern

andSpanish-Latincuisine.It'sfrequentlycombinedwithbasilforuseongrilled
poultryandvegetabledishes.Likebasil,oreganoisanherbthatcanbeuseddry
orfresh.

5.

Sage–Sageisn'tjustforyourstuffingdishes!It'sidealforItalianrecipes,

meatandevensoups.

6.

Ginger–Well-knownforitsabilitytosootheyourdigestivesystem,this

strong,distinctiveherbiscommonlyusedinAsianrecipes.It'ssuitableforusein
meatdishes,veggiesandsoup.

No-PrepSnackIdeas

1.

Nuts–Almondsandpistachiosmakeforagreat,veryportablesnack.A

handful of nuts averages approximately 100 calories and they tend to be very
fillingtoo.Highinproteinandfiber,yourbloodsugarwillremainconstanttoo.

2.

Hard-boiledeggs–Highinprotein,lowincaloriesandfat,hard-boiled

eggsareagreatsnackthatstoreswell.They'realsoagreaton-the-gobreakfast
itemthat'seasytomakemoreappealingtochildrenwithaquickandsimpleegg
dyingproject!

Another alternative: raw egg from a fresh, organic free-range hen. Dip a bit of
breadintheraweggorsoft-boilandleavetheyolkuncookedandrunny.

3.

Hummus–Highinfiberandprotein,Hummusisadipmadeofchickpeas

andsesamepasteortahini.Eatitwithabitofpitabreadorcrackers.2teaspoons
ofonbreadorcrackersaverages100calories.

For a gluten-free option, plus a serving of veggies, pair the hummus with
vegetablessuchasceleryorcarrots.

4.

Chocolate–Ifyou'recravingchocolate,tryabitofdarkchocolate.Optfor

achocolatewithahighcocoapercentagesuchas70,80or90%.Thehigherthe
percentage, the richer it tastes, and there's less sugar. Though be warned that
high cocoa percentages can taste slightly bitter. Cocoa is high in antioxidants,
buteatitinmoderation!

5.

Blueberries–Acupofblueberrieshasjust75caloriesandlikechocolate,

they have lots of antioxidants. Antioxidants protect your body's cells from free
radicals and they can even reduce your risk of stroke and neuro-degenerative
diseases.

6.

Bananas–Bananasarehighinpotassiumandamediumonepacksjust

100calories.Youcanevenpairbananasliceswithcheeseslicesordipinyogurt.

7.

Watermelon–Watermelonsareveryfillingandlowincalories,withonly

100 in a medium watermelon! The high water content will help keep you
hydratedtoo!

Gluten-FreeBreadRecipesforHealthySnacking

Gluten Free Bread Tips When it's time to make up a sandwich, consider a
healthy,gluten-freealternative.Therearemanygluten-freeproductssuchasflax
seedorbeancrackersandbreadsthatarewidelyavailableatmostgrocerystores
andhealthfoodsupermarkets.

Thissectionwillproviderecipesforfourdifferentbreadrecipes,allgluten-free
and Celiac-friendly. You can eat these breads as a snack with bit of honey,
cheeseorjam,oruseacoupleslicesforyournextsandwich.

In addition, these recipes freeze well, so it's possible to double or triple the
recipe,thensimplyfreezetheloavesforfutureuse.

A number of the recipes in this book are gluten-free (GF) or you can make a
gluten-freevariationbysubstitutinganingredientortwo.

RiceFlourSandwichBread

RecipeIngredients:

21/4teaspoonsofXanthangum

21/4teaspoonsofactivedryyeast

3tablespoonsofvegetableoil

31/2tablespoonsofgranulatedsugar

1/2cupofpowderedmilk

11/2cupsofbrownriceflour

11/2cupsofwater

2cupsofwhitericeflour

3extralargeeggs(beaten)

CookingDirections:

Placeallofthedryingredientsinalargemixingbowlandblend.

Combinethewetingredientsinamixingbowlandblendthoroughly.

Combinethedryandwetingredientsandblenduntilthedoughbatterhasathick
consistency.

Placethedoughinagreasedloafpanandcoveritwithacleancloth.

Placethedoughinawarmlocationandallowthedoughtorisefor1hour.

Preheatyouroventoatemperatureof375degrees.

Bakethedoughfor50to60minutes.Thetopandedgesshouldbegoldenbrown
incolour.

Serving Instructions, Variations and Tips: Yield: 1 loaf, approximately 12
slices.

Ifdesired,substitutethevegetableoilwithsunfloweroil.

Optionalingredient:Add11/2teaspoonsofsalt.

FreeBread

RecipeIngredients:

¼ofabanana(mashed)

½alemon

½teaspoonofbicarbonateofsoda

2cupsoftapiocaflour

3cupsofchickpeaflour

4cupsofwater

CookingDirections:

Soakthechickpeaflourin3cupsofwaterforapproximately2hours.

Preheatyourovento350degreesFahrenheit.

Combinethefloursandtheremaining1cupofwater.

Mixwelluntilitreachesathickbatterconsistency.

Addthebananaandblend.

Juicethelemonandstirinthelemonjuice.

Addthebicarbonateofsodaandmixthoroughly.

Pourthebreadbatterintotoagreasedbreadtin.

Bakeforapproximately45to60minutes.

Serving Instructions, Variations and Tips: This recipe is free of eggs, yeast,
glutenandsugar.

Bananasareusedinplaceofeggsinthisrecipe.Alternatively,tryapplesauce.

Ifdesired,experimentwithdifferentfloursandingredients.

Ifdesired,use1cupoftapiocaflourand1cupofbrownriceflourinplaceofthe
tapiocaflour.

Youcansubstitutethechickpeaflourwithbrownriceflouroranothervariety.

SimpleandSweetAppleBread

RecipeIngredients:

1/4teaspoonofsalt

1/2teaspoonofbakingsoda

3/4teaspoonofgroundcinnamon

1teaspoonofgluten-freebakingpowder1teaspoonapplecidervinegar

2teaspoonsofxanthumgum

1/3cupofwholebeanflour

1/3cupofcornstarch

1/2cupofgranulatedsugar

1cupofraisins

11/3cupofsorghumflour

11/2cupofchunkyapplesauce

2eggwhites(beaten)

CookingDirections:

Preheatyourovento350degreesFahrenheit.

Greaseandflouralargebreadpan.

Pourthedryingredientsintoalargemixingbowlandblendthemthoroughly.

Placethevinegar,applesauceandeggwhitesinabowlandmixwell.

Stirinthevinegar,eggwhitesandapplesauceintothedryingredients.

Pourthebatterintothegreased-and-flouredbakingpan.

Bakeforapproximately55to60minutes.

ServingInstructions,VariationsandTips:Yield:1loaf.

Allowthebreadtocoolbeforeserving.

HomemadeBananaBread

RecipeIngredients:

11/4teaspoonofvanillaextract

2teaspoonsofbakingpowder

2cupsofriceflour

1fullstickofbutter

2largeeggs

31/2largebananas(ripeandmashed)

CookingDirections:

Allowthebuttertosoftenatroomtemperature.

Preheattheovento325.

Greaseandfloura9-inchbreadpan.

Useamixertoblendthesugarandbutterintoacreamyconsistency.

Combinethesugarandbutterwiththeeggs,bananasandvanilla.

Mixthedryingredientsinalargemixingbowl.

Graduallyblendthewetanddryingredientstoformthebatter.

Pourthebatterintothebreadpan.

Bakeforapproximately70to80minutes.Thecrustshouldbegoldenbrown.

ServingInstructions,VariationsandTips:Yield:1loaf.

Optionalingredient:1cupofgranulatedsugar.

Ifdesired,add1cupofchoppednuts(suchasalmonds)tothebatter.

Usegluten-freevanillaextractforthisrecipe.

HealthySnacksforAdults

PastaSnacks

PastaWithSun-driedTomatoes

RecipeIngredients:

1Boxofpasta

Jarofsun-driedtomatoes

Oliveoil

Blackpepper

Salt

CookingDirections:

Boilthepastafor10-15minutesdependingonthevariety.Thepastashouldbe
softandtender,notmushyorrubbery.

Drainthewaterfromthepasta.

Stirinthesun-driedtomatoes.

Pourinadashofoliveoil.Mixwell.

Topwithadashofsaltandfreshly-groundblackpepper.

ServingInstructions,VariationsandTips:Optionalingredient:Gratedcheese
canbesprinkledoverthetopofthisdishimmediatelybeforeserving.

Afewgreatpastavarietiesforthisrecipeincludewholewheatpasta,speltora
gluten-freevarietysuchasricepastaorcornandmilletpasta.

Cooking tip: Always allow the water to boil before you add the pasta. This
prevents the pasta from getting soft and mushy. The saucepan can remain
uncoveredduringthecookingprocess.

Noodle pasta varieties tend to cook very quickly, so monitor closely. When
finished,thepastashouldbesoftandtenderbutnotmushy.

SpeedyPestoPastaDishRecipeIngredients:

1Boxofpasta

Pestosauce

CookingDirections:

Boilthepastafor10-15minutesdependingonpastatype.

Drainawaythewaterfromthepasta.

Stirinthethepestosauce.

Serving Instructions, Variations and Tips: Optional ingredient: Sliced
mushroomscanbestirredintothepastarightafterit'sfinishedcooking.

Optional ingredient: Grated garlic can be added and stirred into the pasta right
beforeserving.

Rememberthatmanypastasaucesincludegarlic,soyoumaywanttoskipthis
ingredientifyouareusingasaucewithgarlic.

CreamyOreganoandOlivePasta

RecipeIngredients:

1Boxofpasta

Slicedolives

Doublecream

Oregano

Gratedcheese

CookingDirections:

Boilthepastaforapproximately10to15minutes.Theprecisecookingtimewill
varyaccordingtopastavariety.Itmustbesoftandtender.

Drainawaythewater.

Stirintheoregano,olivesandcream.Blendwell.

Sprinklegratedcheeseovertopofthepastaimmediatelybeforeserving.

Serving Instructions, Variations and Tips: For a healthier snack, opt for
organiccreamforthisrecipe.

Anyvarietyofpastawillworkforthisrecipe.

Make a gluten-free variation of this dish by using wheat-free pasta or another
gluten-freevarietyofpasta.

Thissimplepastadishisquitefillingandit'sappealingtomostchildren,though
somekidsmaypreferanolive-freeversion.

TunaPastaRecipeIngredients:

1Boxofpasta

1Canoftuna

Freshbasil(chopped)

Gratedcheese

Oliveoil

CookingDirections:

Boil the pasta for approximately 10 to 15 minutes. The pasta must be soft and
tender.

Drainthewaterfromthepasta

Mixinthebasil,tunaandoliveoil.

Sprinklegratedcheeseontoporprovidethecheeseasasidewhenserving.

ServingInstructions,VariationsandTips:Addabitofoliveoiltothisorany
otherpastadish.Thepastawitholiveoilcanmakeforagreatsnackwheneaten
alone.

Optionalingredients:Ifdesired,addsaltandpeppertotaste.

Anyvarietyofpastawillworkforthisrecipe.

Make a gluten-free variation of this dish by using wheat-free pasta or another
gluten-freevarietyofpasta.

LentilSoupOverPasta

RecipeIngredients:

1Boxofpasta

Freshbasil(chopped)

Freshparsley(chopped)

1Canoflentilsoup

CookingDirections:

Boil the pasta for approximately 10 to 15 minutes. The pasta must be soft and
tender.

Drainthewaterfromthepasta.

Pourthelentilsoupintoasaucepanandheatit.

Combinethepastaandthesoupinalargebowl.

Sprinkleinthechoppedparsleyandbasil.

Serving Instructions, Variations and Tips: Optional ingredients: If desired,
addsaltandpeppertotaste.

Make a gluten-free variation of this dish by using wheat-free pasta or another
gluten-freevarietyofpasta.

VegetableSnacks

Tomato,OnionandPepperTortillaTriangles

RecipeIngredients:

¼cupofonion(chopped)

1/2cupoftomato(chopped)

1/2cupofgreenpepper(chopped)

1cupofcheddarcheese(shredded)

48-inchsofttortillas

CookingDirections:

Placethetortillaonaflatsurfaceandsprinklecheeseoverit.

Placechunksofchoppedonions,greenpepperandtomatoesoverthecheese.

Foldthetortillasclosedtoformahalf-circle.

Cookeachtortillafor2minutesinaskilletovermedium-highheat.

Flipthetortillaandcookfor1additionalminute.

ServingInstructions,VariationsandTips:Cuteachtortillainto4triangles.

Servewithasalsadiporsourcream.

RanchCarrotandCukePouches

RecipeIngredients:

3tablespoonsofcreamyranchdressing

1carrot(thinlysliced)

1smallcucumber(thinlysliced)

2piecesofpitabread

CookingDirections:

Warmthepitabreadforacoupleminutesintheoven.

Slicethepitabreadinhalf,leavingtwohalf-circles.

Spreadranchdressingontoeachsideofthepitabreadinterior.

Placecucumberandcarrotslicesinsidethepitapockets.Serve!

BarbecueRanchVeggieSandwiches

RecipeIngredients:

1tablespoonsofbarbecuesauce

3tablespoonsofranchsaladdressing

2largebunrolls

2greenpepperrings

2slicesoftomato

4lettuceleaves

4slicesofcucumber

CookingDirections:

Placethesaladdressingandbarbecuesauceinamixingbowlandblendwell.

Cuteachbuninhalf.

Applythebarbecuesauceandranchdressingmixontoeachbunhalf.

Place2lettuceleavesoneachbunbottom.

Addatomatoslice,apieceofpepperand2cucumberslicesontopofthelettuce.

Placethebuntoponeachsandwichandserve.

Serving Instructions, Variations and Tips: Opt for a salad dressing and
barbecuesaucethat'ssugar-freeandnatural.

Thisdishmakesagreatafter-schoolsnack.Simplycutthemintosmallbite-sized
pieces.

PepperandCarrotTortillaRollsRecipeIngredients:

2tablespoonsofcreamcheese

1carrot(grated)

1sweetredpepper(finelychopped)

2softflourtortillas

CookingDirections:

Warmthetortillasintheoven.

Placeeachtortillaonaflatsurfaceandcoateachonewithathinlayerofcream
cheese.

Sprinklechunksofgratedcarrotandchoppedpepperoverthecreamcheese.

Rollupthetortillasandserve.

ServingInstructions,VariationsandTips:Optionalingredients:Freshspinach
canbeincludedintherolls.

Ifdesired,optforgluten-freetortillasoragluten-freebreadvariety.

Substitutethecreamcheesewithcottagecheeseforaslightlydifferentflavor.

HomemadeSweetPotatoChipsRecipeIngredients:

1largesweetpotato

Oliveoil

CookingDirections:

Preheatyourovento350degreesF.

Sliceyoursweetpotatoandplacetheslicesonabakingsheet.

Drizzleoliveoiloverthepotatoslices.

Bakethepotatoesfor10minutes.
Removethebakingsheetfromtheovenanduseaspatulatoflipthechips.

Bakeforanadditional2minutes.Thehomemadechipswillbegoldenbrownin
colorwhenthey'redone.

Serving Instructions, Variations and Tips: Optional ingredients: If desired,
addsalttotasteimmediatelyafteraddingtheoliveoil.

Makeyourchipsabitsweeterbysprinklingcinnamonoverthechipsjustprior
tobaking.

HomemadeCreamyVeggiePizzaRecipeIngredients:

¼teaspoonofsalt

½teaspoonoforegano

½teaspoonofbasil

¾teaspoonofbakingpowder

¼cupoffatfreemargarine

¼cupofcreamcheese

½cupofbroccoli(chopped)

½cupoftomato(chopped)

½cupofredandgreenbellpeppers

½cupofcarrots(shredded)

½cupofcauliflower(chopped)

11/3cupofflour

1½cupofsourcream

2eggwhites

CookingDirections:

Allowthecreamcheesetosoftenatroomtemperature.

Preheatyourovento400degreesF.

Separatetheeggwhitesandplacetheminalargemixingbowl.

Addinthesalt,flour,margarineandbakingpowder.

Handmixtheingredientsandblendwellintoadoughconsistency.

Applyanon-stickcookingspraytoapizzapan.

Rolloutthedoughandplaceitinthepizzapan.

Bake the dough for approximately 10 minutes. It must develop a light golden
browncolor.

Allowthepizzacrusttocool.

Combinebasil,oregano,creamcheeseandsourcreaminabowl.Mixwell.

Spreadthismixoverthecrustinanevenlayer.

Addtheveggiesovertheentirepizza,rightuptotheedges.

Serving Instructions, Variations and Tips: This recipe works well with
traditionalplainwhiteflourorgluten-freeplainflourvarieties.

PumpkinCreamCheeseCrackersRecipeIngredients:

1teaspoonofcinnamon

¼canofpecans(finelychopped)

14-ouncepackageofcreamcheese

115-ouncecanofpureedpumpkin

Grahamcrackers

CookingDirections:

Placethepumpkininasmallsaucepan.

Warm the pumpkin over low heat. Stir to ensure even warming, then remove
fromheat.

Stirinthepecansandcinnamon.Blendwell.

Allowmixturetocoolforapproximately3to5minutes.

Mixinthecreamcheeseandblendevenly.

Spreadovercrackersandserve.

Serving Instructions, Variations and Tips: Optional ingredients: If desired,
usepears,strawberriesorappleslicesinthisdishasasubstituteforpumpkin.

Thisrecipecanserveasadeliciousfreshfruitdip.

Ifdesired,useadifferentcrackertypeinplaceofgrahamcrackers.

Thisrecipemakesagreatappetizerorafter-schoolsnack.

QuickandSimpleCeleryBoatsRecipeIngredients:

½cupofgranola

2stalksofcelery

Creamcheese

Raisins

CookingDirections:

Allowthecreamcheesetosoftenatroomtemperature.

Rinseeachcelerystalkandcuttheminto5or6pieces.

Spreadcreamcheeseoverthecelerysegments.

Spreadthecelerypieceswiththecreamcheese.

Sprinklegranolaoverthecreamcheese.

Sprinkleraisinsovertheceleryboats.

Serving Instructions, Variations and Tips: If desired, substitute the cream
cheesewithacheesespreadorpeanutbutter.

Pressthegranolaintothecheesetopreventitfromfallingoff.

Thisworkswellasanappetizerorahealthyafterschoolsnackforthekids!

BakedCarrotChunksRecipeIngredients:

12carrots

Oliveoil

Himalayansalt

CookingDirections:

Preheatyourovento375degreesF.

Trimandrinsethecarrots.

Cut each carrot in half (or quarters if you have large carrots.) Place the cut
carrotsinamixingbowl.

Pourafewteaspoonsofoliveoilintothebowlandthoroughlycoatthecarrots.

Laythecarrotsonabakingsheetinasinglelayer.

SprinkleHimalayansaltovertheoil-coveredcarrots.

Bake for approximately 25 minutes. When finished, the carrots will take on a
lightbrowntone.

Serving Instructions, Variations and Tips: If desired, substitute the salt with
cinnamon.

Thesecarrotsgowellwithadip–perfectforanappetizerdish.

RoastedCauliflowerChunksRecipeIngredients:

¼teaspoonofchilipowder

1cupofseasonedbreadcrumbs

1headofcauliflower

2garliccloves(finelyminced)

Oliveoil

CookingDirections:

Preheatyourovento400degreesF.

Trimandrinsethecauliflower.Cutitintobite-sizedchunks.

Spoonafewtablespoonsofoliveoilintoalargemixingbowl.

Placethecauliflowerfloretsintheoilandcoatthoroughly.

Placetheoil-coatedcauliflowerchunksonabakingsheet.

Slidethebakingsheetintothepreheatedovenandroastfor15minutes.

Placethebreadcrumbsinamixingbowlandcoatwitholiveoil.

Combinethebreadcrumbswithchilipowderandgarlic.Tosstothoroughlymix.

Removethecauliflowerchunksfromtheovenafter15minutesandflip.

Sprinklethebreadcrumbmixoverthecauliflower.

Place the baking sheet in the oven and roast for an additional 10 minutes. The
cauliflowerwillbegoldenandtender;thebreadcrumbswillbelightlytoasted.

ServingInstructions,VariationsandTips:Serveimmediatelyafteryoufinish
roasting.Ifyouwaittoolongtoserve,thecauliflowermaygetarathersoftand
mushy.

Experimentwithdifferentseasoningsonthisdish.

AsparagusonCreamCheeseandCrackersRecipeIngredients:

1teaspoonoflemonjuice

1tablespoonofwater

2.5ouncesofParmesanandRomanocheese(shredded)23-ouncepackagesof

creamcheese

12asparagusspears

Assortedcrackers

CookingDirections:

Allowthecreamcheesetosoftenatroomtemperature.

Trimandwashtheasparagusspears.

Cuttheasparagusintobite-sizedpieces.

Fillapanwithwaterandbringtoaboil.

Streamtheasparagusuntilit'ssoftandtender.

Pouroutexcesswater.

Combine the cream cheese, lemon juice and shredded Parmesan and Romano
cheeseinamixingbowl.

Blendwellandspreadoveryourcrackers.

Topeachcrackerwithachunkofasparagus.

Serving Instructions, Variations and Tips: If desired, use chive-flavored
cream cheese or a veggie cream cheese variety in place of the homemade
topping.

CrèmeFraicheandButternutOverBreadRecipeIngredients:

1tablespoonofbutter

2tablespoonsofcrèmefraiche

Bread

Butternutsquash(diced)

Mushrooms(chopped)

Chives(chopped)

Saltandpepper

CookingDirections:

Placealargeskilletovermedium-highheat.

Placethebutter,pepperandsaltintheskillet.

Addthebutternutsquashandfryuntilthesquashistenderandsoft.

Mashthesquashwithalargeforkandremovefromheat.

Frythemushroomsinbutterovermedium-highheat.

Fryinbutterthemushrooms.

Placethecrèmefraicheinabowlandmixinthechives.Blendwell.

Toastafewpiecesofbread.

Spreadthecrèmefraicheoverthebread.

Spreadthesquashoverthecrèmefraiche.

Topwithmushroomsandserve.

ConversionCalculator

thebutternutsquashontopandfinishwiththemushrooms.

SimpleandSpeedyRiceFlorentineRecipeIngredients:

1/4teaspoonofgroundwhitepepper

1/4teaspoonofdriedwholerosemary(crushed)

1tablespoonofbutterormargarine

1/3cupofpinenuts(toasted)

1/2cupslicedgreenonions

1/2cupoffreshly-gratedParmesancheese

3cupsofcookedrice

1/2poundoffreshspinach

1mediumredbellpepper(chopped)

3clovesofgarlic(minced)

CookingDirections:

Removethespinachstems.

Washtheleavesanddividetheleavesintolargechunks.

Melt1tablespoonofbutterinlargeskilletovermedium-highheat.

Addtheredpeppers,spinach,garlic,onions,rosemaryandpeppertotheskillet.

Cookforapproximately2to3minutes.Thespinachmustbesoft.

Addthecookedrice,nutsandcheese.

Blendandstirtheingredientsintheskilletovermediumheat.Thecontentsmust
bewell-heatedandthecheesemustmelt.

ServingInstructions,VariationsandTips:Serveimmediately.

BeanSnacks

Speedy-PrepBeanStew

RecipeIngredients:1canofhominy(canned)

1canofkidneybeans

1canofpintobeans

1canofgarbanzobeans

6-ouncesoftomatosauce

1packetoftacoseasoning

CookingDirections:Mixthebeansinalargebowl.

Addthetomatosauceandtacoseasoningandblendwell.

Heatandserve.

ServingInstructions,VariationsandTips:Thisrecipemakesapproximately6
servings.

Wheneverpossible,optforasugar-freetomatosaucevariety.

SpeedySpicyBeansandLentils

RecipeIngredients:1canoflentils

1canofpintobeans

1canofgarbanzobeans

1canofkidneybeans

1canofgreatnorthernwhites

1canofFrenchonionsoup

Saladdressing

Barbecuesauce

CookingDirections:Combinethelentilsandbeansinalargesaucepan.

Addthesouptothelentilsandbeans.

Warmtheingredientsovermedium-lowheatuntilit'sthoroughlywarmed.

ServingInstructions,VariationsandTips:Servehot.

Addthedressingandsauceaccordingtotaste.

Optforalow-fatdressingandbarbecuesauce.

BlackBeanNachos

RecipeIngredients:1canofblackbeans(drained)

1bagoftortillachips

1tomato(chopped)

1onion(chopped)

Shreddedcheese

CookingDirections:Preheatyourovento300degreesF.

Spreadthechipsoveraservingdish.

Placeaspoonfulofbeansontoeachchip.

Addabitoftomatoandoniontoeachchip.

Sprinklewithshreddedcheese.

Bakeforapproximately3minutesoruntilthecheesehasmelted.

ServingInstructions,VariationsandTips:Servewarm.

Thisrecipemakesforagreatappetizerorpartyplatter.

BakedChickpeas

RecipeIngredients:

1tinofcookedchickpeas

Oliveoil

Salt

CookingDirections:Preheatyourovento400degreesF.

Drainthechickpeasandremovetheskins.

Pourthechickpeasontoapapertowelanduseanotherpapertoweltopatdry.

Placethechickpeasinabowlandcoatthemwiththeoil.

Distributethechickpeasonacookiesheet.

Addadashofsalt.

Bakeforapproximately30minutes.Theywillbecrunchyandslightlybrowned.

ServingInstructions,VariationsandTips:Storeinanair-tightcontainer.

Ifdesired,usecoconutoilinplaceofoliveoil.

Kidneybeanscanalsobeintegratedintothisrecipe.

If desired, add seasoning after they're removed from the oven. Popular
seasoningsincludecayennepepper,garlicpowder,curryandcumin.

Quick-PrepBeanandRiceBurritos

RecipeIngredients:1/4canofcookedbeans

1/4canorpacketofcookedrice

1tortilla

Pestoorsalsa

Lettuce(shredded)

MontereyJackcheese

CookingDirections:Preheatyourovento350degreesF.

Pourthericeandbeansintoabowlandmix.

Spoonthericeandbeanmixontothetortillas.

Addthepestoorsalsaontopofthebeans.

Roll up the tortillas and place on a baking sheet. Cook for approximately 10
minutes.

Unwrapthetortillasandaddthecheeseandlettuce.Rollclosedandserve.

ServingInstructions,VariationsandTips:Youcanuseothercheesevarieties
forthisdish.Optforalow-fatvarietywheneverpossible.

Usegluten-freetortillastomakethisdishCeliac-friendly.

Ifyoudon'tlikecrispytortillas,baketheminaluminumfoil.

FruitSnacks

CheeseandAppleToast

RecipeIngredients:

11/2cupapplesauce

4slicesoftoast

4sliceofcheese

Nutmeg

CookingDirections:

Stirabitofnutmegintotheapplesauce.

Spreadafewspoonsofapplesauceontoeachpieceoftoast.

Placeasliceofcheeseovertheapplesauce.

Bakethetoastovermediumheatforacoupleminutes.Thecheesemustmelt.

ServingInstructions,VariationsandTips:Servehot.

Thisrecipeserves4people.

Wheneverpossible,usehomemadesugar-freeapplesauce.

CheeseandFruitKebabsRecipeIngredients:

1cupofgrapes

1cupofkiwi(cubed)

1cupofapples(cubed)

1cupofstrawberries(quartered)

1-poundblockofcheddarcheese(cubed)

4skewers

CookingDirections:

Alternate between cheese, kiwi, apple, cheese, strawberry, and grape onto each
skewer.

Serving Instructions, Variations and Tips: If desired, alternate between one
fruittypeandcheeseoneachskewer.

Anarrayofotherfruitsandberrieswillworkforthissnack!

BananaBlackberryMilkshake

RecipeIngredients:

¼pintoffreshblackberries

1pintofmilk

1banana(chopped)

6icecubes

Sugarsubstitute

Vanillaessence

CookingDirections:

Pourthemilkintoafoodprocessororblender.

Addtheicecubes,bananasandblackberries.

Blenduntilthemixtureissmoothandwell-blended.

Addthesugarsubstituteandblendmomentarilytomix.

ServingInstructions,VariationsandTips:Serveimmediately.

Useorganicrawmilkwheneverpossible.

Popular sugar substitutes include xylitol, stevia and honey. Remember that
xylitolisverytoxictocatsanddogs,sodon'tsharewithyourpetsifyouusethis
ingredient!

CheeseyPineappleTortilla

RecipeIngredients:

18-ouncecontainerofcreamcheese

111-ouncecanofslicedpineapple(injuice)

6softtortillawraps

Whippedcream

CookingDirections:

Spreadcreamcheeseoverthetortillas.

Sliceapineappleringinhalfandplacethehalvesonthetortilla.

Spoonabitofwhippedcreamoverthepineapple.

Rolleachtortillaandserve.

ServingInstructions,VariationsandTips:Thisrecipemakes6servings.

Ifdesired,useGreekyogurtinplaceofwhippedtopping.

FruitandOatSnackBars

RecipeIngredients:

1teaspoonofbakingsoda

1teaspoonofcinnamon

2teaspoonofvanillaextract

2tablespoonsofoil

2tablespoonsofmilk

1cupofbrownsugar

1cupofdriedmixedfruit

11/2cupofallpurposeflour

3cupsofquickoats(uncooked)

18-ouncecontainerofvanillayogurt

2eggwhites(lightlybeaten)

CookingDirections:

Preheatyourovento350degreesF.

Placethesugarinabowl,alongwiththeeggwhitesandyogurt.

Stirinthevanilla,oilandmilk.Blendwell.

Combinethecinnamon,flourandbakingsodainamediumbowl.

Combinethecontentsofthetwobowlsandmixwellwithaspatula.

Stirintheoatsanddriedfruit.

Spoonthemixtureintoanungreasedbakingpanandcompresswithaspatula.

Bakeforapproximately25minutes.Thebarsmusttakeonalightbrowncolor.

ServingInstructions,VariationsandTips:Thisrecipemakes10servings.

Allowthebarstocool,thencutintosquares.

Driedfruitsarefullofnutrientsandthisrecipemakesaperfectsnackforanyone
onthego.It'salsoagreatmorningsnack.

Forahealthiervariation,useanaturalsugarsubstitute.

HomemadePolynesianBars

RecipeIngredients:

1/2teaspoonofsalt

1/2cupofnuts(chopped)

1/2cupofunsweetenedcoconut

3/4cupofmargarine

11/2cupsofflour

11/2cupsofrolledoats

Filling:

1teaspoonofvanilla

1/4cupwater

4cupsofdates(chopped)

1to2cansofcrushedpineapple

CookingDirections:

Mix the ingredients for the filling and heat until it's smooth and thick in
consistency.

Preheatyourovento350degreesF.

Addthedryingredientstoalargebowlandmixwell.

Greaseamediumbakingpan.

Pourhalfofthecrumbmixintothepanandpressitdownwithaspatula.

Addthefillingandspreaditoverthelayerofcrumbmix.

Apply the rest of the dry ingredient mix over the filling and compress with a
spatula.

Bakeforapproximately30minutes.Theyshouldbegoldenbrownincolour.

Serving Instructions, Variations and Tips: Allow the bars to cool, then cut
themintosnack-sizedsquares.

Foralow-calorievariationofthisrecipe,substitutethemargarinewith1cupof
orangejuice.

ForaCeliac-friendlyrecipe,usegluten-freeormilletflour.

If desired, experiment with different nuts and fruits in this snack recipe. Some
preferdriedapricotsinplaceofdates.

BananaandPeanutButterBurritos

RecipeIngredients:

4tablespoonsofplainyogurt

4tablespoonsofpeanutbutter(creamyvariety)2bananas(thinlysliced)

46-inchflourtortillas

CookingDirections:

Spreadpeanutbutterovereachtortilla.Leavea1-inchpeanutbutter-freeborder
aroundtheperimeter.

Laybananaslicesoverthepeanutbutter.

Spreadathinlayerofyogurtoverthebananas.

Foldthetortillaandrollitclosed.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

If desired, use vanilla yogurt in place of plain. You can also use an array of
differentfruitsforthisrecipe.

Trythisrecipewithouttheyogurt,ifdesired.

HomemadeGranolaSnack

RecipeIngredients:

½teaspoonofcinnamon

1teaspoonofvanilla

¼cupofvegetableoil

1/3cupofhoney

3cupsofofrolledoats

Yourchoiceofnuts,seedsanddriedfruit

CookingDirections:

Preheatyourovento300degreesF.

Combineandblendthesalt,oatsandcinnamon.

Pourtheoil,vanillaandhoneyintoasmallbowlandmixwell.

Pourthewetingredientsintotheoatmixandblendverythoroughlysotheoats
aretotallycoated.

Spreadathinlayerofthegranolamixoveracookiesheet.

Placethecookiesheetonthecenterovenshelfandbakefor15minutes.

Opentheovenandstirthegranola.

Bake for an additional 5 to 15 minutes. The granola must take on pale golden
browncolor.

Stirthegranolaasitcoolstopreventitfromclumping.

Addinotheringredientssuchasnuts,seedsanddriedfruit.

Serving Instructions, Variations and Tips: This snack goes well with fresh
rawmilkorcoconutmilk.

Ifdesired,addrolledgrainflakestothisrecipe.

Ifdesired,addadashofsalttothisrecipe.

Storeyourhomemadegranolainanair-tightcontainerandeatitwithin2weeks.

Foracrunchiergranola,bakeforafewadditionalminutes.

BerryYogurtCrunch

RecipeIngredients:

3tablespoonsofgranola

3tablespoonsofplainyogurt

Freshberries

CookingDirections:

Placetheyogurtinalargeparfaitcup.

Addthegranolatotheyogurtandmix.

Sprinklefreshberriesoverthegranolaandyogurt,thenserve.

ServingInstructions,VariationsandTips:Thisprotein-packedsnackisideal
foron-the-goindividuals.

Ifdesired,substitutefreshbanana,kiwi,appleslicesorotherfruitinplaceofthe
berries.

SpeedyBlueberryYogurtShake

RecipeIngredients:

2cupsofblueberries

2cupsofplainyogurt

CookingDirections:

Placetheyogurtinablenderorfoodprocessor.

Addtheblueberries.

Blendtheingredientsuntiltheyreachasmoothie/milkshakeconsistency.

ServingInstructions,VariationsandTips:Thisrecipemakes2servings.

Thisisagreatnighttimesnackforthekids.

Usethickstrawstodrinkthisshake.

PopcornandDriedFruitRecipeIngredients:

1cupofdriedbananachips

1cupofnutsorseeds

1cupofdriedcranberries

2cupsofpopcorn

CookingDirections:

PlacethedriedcranberriesandbananasintoaTupperwarecontainer.

Addthenuts,seedsandpopcorn.

Closetightlyandshakeuntilmixedthoroughlytogether.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

Ifdesired,substitutedifferentdriedfruitvarieties.

Storeinanair-tightTupperwarecontainer.

SandwichSnacks

AppleCinnamonSandwiches

RecipeIngredients:1tablespoonsofbutter

1tablespoonofcinnamon

4slicesofapplebread

1apple(peeled,coreremovedandsliced)

CookingDirections:Preheatyouroventemperatureonthegrillorbroilsetting.

Spreadbutteroverthebreadslicesandlaytheonanungreasedbakingsheet.

Addafewappleslicestothebutteredbread.

Sprinkleabitofcinnamonovertheapples.

Broilorgrillforapproximately2minutes.Theyshouldbeapalegoldenbrown
color.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

Consultthegluten-freebreadsectionfortheapplebreadrecipe!

ChickenAppleSandwiches

RecipeIngredients:1teaspoonoffreshginger-root(grated)21/4teaspoonsof
lemonjuice

1/2cupofmayonnaise

1cupofcookedchicken

1bunchofwatercress

1Braeburnapple

1celeryrib(chopped)

1mediumredonion(peeledandthinlysliced)

1baguette

CookingDirections:Cutthechickenintobite-sizedpieces.

ChoptheBraeburnappleintosmall,bite-sizedchunks.

Combinethelemonjuice,gingerandmayonnaiseinamixingbowl.

Addthecelery,appleandchicken.Mixwell.

Slicethebaguette.

Placewatercressononesideofthebaguetteandplacethemixontheotherside.

Placeanonionontopandserve.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

Ifdesired,usebasiloranotherherbinplaceofwatercress.

Seasontotastewithsaltandpepper.

Speedy-PrepEggSaladSandwiches

RecipeIngredients:1/4teaspoonofgroundblackpepper

1/2teaspoonofsalt

1/2cupofmayonnaise

6largeeggs

8slicesofbread

CookingDirections:Makehard-boiledeggsbyboilingthemforapproximately
10minutes.

Placetheeggsinabowloficewaterandallowthemtocool.

Removetheeggshells.

Slicetheeggsinhalfandplacetheminabowl.Mashtheeggswithafork.

Addthemayo,pepperandsalt.

Spreadtheeggsaladontoonbreadandserve.

ServingInstructions,VariationsandTips:Thisrecipewillmake4servings.

Ifdesired,makeagluten-freevariationofthisdishbyusinggluten-freebread.

Someenjoydriedonionflakesforaddedflavor.

ZucchiniandChutneyTurkeySaladSandwich

RecipeIngredients:1teaspoonofsesameseeds(toasted)

2tablespoonsofoliveoil

2tablespoonsofCaesardressing

3tablespoonsofmayonnaise

4teaspoonsofDijonmustard

1/3cupofhotmangochutney

1/2cupofcelery(finelychopped)

2cupsofcookedturkey(choppedintosmallpieces)7-ouncesofroastedredbell
peppers(drainedandsliced)1zucchini

8spinachleaves

CookingDirections:Preheatyourovento350degreesF.

Cutthezucchinilengthwiseinto1/4-inchwideslices.

Placetheturkey,mayonnaise,chutney,celeryandsesameseedsinmediumbowl
andmix.Thoroughlycoatthemeat.

Brushabitofoliveoilontoeachpieceofbread.

Laythebread(in1layer)ontoacookiesheet.

Bake for approximately 12 minutes. The bread must be golden and lightly
toasted.

Applyabitofturkeysaladto4piecesofbread.

Stackthepeppers,spinachleavesandzucchiniontopoftheturkeysalad.

Dripabitofsaladdressingovertheveggies.

Apply some mustard to the other 4 pieces of bread and top the veggies to
completethesandwiches.

Serving Instructions, Variations and Tips: If desired, use ranch dressing or
anotherfavoritedressingvariety.Youcanalsousedifferentveggies.

VeggieChickenSalad

RecipeIngredients:3/4teaspoonofdrymustard

1/2teaspoonofseasonedsalt

1/2teaspoonoffreshlygroundpepper

3tablespoonsoflemonjuice

1/3cupmayonnaise

1/2cupofgreenbellpeppers(chopped)1/2cupofonions(chopped)

1cupoffreshbeansprouts

1cupofcelery(chopped)

3cupsofcookedchickenbreast(chopped)

CookingDirections:Inalargebowl,combinethesprouts,greenpeppers,onion,
chicken,sproutsandcelery.

Blendtheremainingingredientsinabowl.

Mixthecontentsofthe2bowlsandgentlytosstocombine.

ServingInstructions,VariationsandTips:Thisrecipeserves8people.

Cheese,SpinachandPastramiSandwich

RecipeIngredients:1/2teaspoonofblackpepper

1teaspoonofcrusheddriedredpepperflakes21/2cupsofbabyspinachsalad

4ouncesofCarawayHavarticheese(sliced)8ouncesofBrie(removetherind)

8ouncesagedSwisscheese(sliced)

8ouncesofpastrami(sliced)

1stickofunsaltedbutter

1mediumredonion(sliced)

Bread

Cooking Directions: Set out the butter and allow it to soften at room
temperature.

Toast3slicesofbread

PlacetheBrie,spicesandbutterinafoodprocessorandmix.

SpreadtheBrieon12ofthebreadslices.Applyittobothsidesof6pieces.

Stackthepastrami,Swiss,spinachandonions.

Addthebreadthat'scoatedonbothsides.

Stacktherestoftheonions,spinachandHavarti.

Topwithanothersliceofbread.

ServingInstructions,VariationsandTips:Thisrecipeserves6.

ServewithDijonmustardifdesired.

PlainBrieoravarietywithherbswillworkforthisrecipe.

Meat,CheeseandVeggieSandwiches

RecipeIngredients:Spread

1/4cupofmayonnaise

1tablespoonofpreparedmustard

Sandwich

2redonion(slicedanddividedintorings)2tomatoes(sliced)

4lettuceleaves

8slicesofbread

12slicesofmeat

14largeslicescheese

CookingDirections:Mixthemustardandmayonnaiseinabowl.

Diagonallyslice6piecesofcheese.

Spreadthemayoandmustardcomboontothebread.

Top4piecesofbreadwiththemeat,veggiesandcheese.

Topwithanotherpieceofbread.

ServingInstructions,VariationsandTips:Thisrecipemakes4sandwiches.

Wholegrainbreadworkswellforthisrecipe.

CaesarChickenSandwich

RecipeIngredients:1/4cupofParmesancheese(grated)

1/2cupofcreamyCaesarsaladdressing3cupsofromainelettuce(chopped)

1loafofbread

Slicesofchicken

Recipe Ingredients: Place the lettuce in a bowl and cover the lettuce with the
Cesardressingandgratedcheese.

Slicetheloaf.

Laythemeatslicesonthebread.

Placethelettuceontopofthemeat.

Layeranotherpieceofbreadtofinishthesandwiches.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

Applebreadworkswellforthisrecipe.

Ifdesired,substituteanothermeatinplaceofthechicken.

SalmonSaladSandwich

RecipeIngredients:

1tablespoonoflemonjuice

1/3cupofgreenonions(chopped)

1/3cupofcelery(chopped)

1/3cupofplainyogurt

7ouncesofcannedsalmon(drainedandflaked)

12slicesbread

Blackpepper

Cooking Directions: Place the flaked salmon in a bowl and add the yogurt,
onions,celery,lemonjuiceandabitofpepper.

Blendtheingredients.

Spreadover6slicesofbread.

Topwiththeother6piecesofbread.

ServingInstructions,VariationsandTips:Cutthesandwichesintohalvesor
quartersbeforeserving.

Thisrecipeserves6people.

Ifdesired,usecrackersinplaceofbread.

ChickenBeanandAvocadoTortas

RecipeIngredients:1/4cupofpickledjalapeñopepperslices2/3cupofblack
beans(mashed)

1ripeavocado

1tomato(sliced)

1cupoflettuce(shredded)

2rolls

8ouncesofgrilledchickenbreast(sliced)Salt

Blackpepper

CookingDirections:Cuttheavocadoinhalf,twistapartandremovethepit.

Spoonoutthepulpandmashtheavocadoinabowl.

Cuttherollsinhalfandspreadtheavocadooveronesideofeachroll.

Seasontotastewithabitofsaltandpepper.

Stacktheotheringredientsontheothersideoftherollandpressthesandwiches
closed.

ServingInstructions,VariationsandTips:Thisrecipewillserve2.

Inplaceofrolls,youcanuse4slicesofbread.

AvoBaconSandwiches

RecipeIngredients:1/2teaspoonoflemonjuice

3tablespoonsofbutter

4slicesofwholewheatbread

1ripeavocado

4slicesofbacon

Parsleysprigs

Salt

Pepper

Lemon

CookingDirections:Allowthebuttertosoftenatroomtemperature.

Frythebaconuntilit'scrisp.

Placethebacononpapertowelsandblotoffthegrease.

Peeltheavocado,cutitinhalfanddiscardthepit.

Placetheavocado,salt,pepperandlemonjuiceinabowlandmashtheavocado.
Blendtheingredientswell.

Spreadbutterontothebreadslices.

Add the avocado mix onto two pieces of bread. Crumble the bacon over the
avocado.

Placetheotherpiecesofbreadontoptofinishthesandwiches.

Serving Instructions, Variations and Tips: Garnish these sandwiches with a
sprigofparsleyandasliceoflemon.

These sandwiches make for a great appetizer or finger food when cut into

quarters.

Ifdesired,cutoffthecrusts.

I'm not very fond of bacon or pork (please see my Healthy Eating Tips for
additional information) but I do realise that many cooks enjoy these items. To
ensure your safety and to protect your family from ingesting toxins, I strongly
recommendcookingbaconataveryhightemperature.

Ialsorecommendorganicmeats.

VegetableandHummusSandwich

RecipeIngredients:2tablespoonsofhummus

2slicesofcheese

2slicesofbread

2slicesoftomato

2leavesoflettuce

Avocado(sliced)

Vinegar

Oliveoil

CookingDirections:Spreadthehummusonthetopofeachbreadslice.

Layertheotheringredients.

Drizzleoilandvinegarovertheveggiesandserve.

ServingInstructions,VariationsandTips: If desired, add other veggies such

asonion,carrots,spinachorzucchini.

SpicyAvocadoOnionQuesadillas

RecipeIngredients:1/4teaspoonofTabascosauce

1/2teaspoonofvegetableoil

1tablespoonofredonion(chopped)

2teaspoonsoffreshlemonjuice

3tablespoonsoffreshcilantro(chopped)1/4cupsourcream

1 1/3 cups of Monterrey Jack cheese (coarsely grated) 1 ripe Haas avocado
(peeledanddiced)2ripetomatoes(seededanddiced)

46-to-7-inchflourtortillas

2ripetomatoes(seededanddiced)

Cooking Directions: Combine the Tabasco sauce, salt, pepper, lemon, onion,
tomatoesandavocadoinasmallbowl.

Blendthecilantroandsourcream.

Preheatyourbroiler.

Laythetortillasonalargecookiesheet.

Brushoiloverthetortillas.

Broilthetortillasuntilthey'regoldenbrown.

Flipthetortillasandcontinuetobroil.Theyshouldbegoldenbrownincoloron
thesecondside.

Sprinklecheeseoverthetortillas.

Broiluntilthecheesecompletelymelts.

Spread the avocado mix onto the tortillas and make a quesadilla by placing
anothertortillaontop,withthecheesesidefacingtheavocado.

Slicethequesadillasintosmalltriangles.

Topeachwedgewithaheapingteaspoonofsourcreammixtureand

ServingInstructions,VariationsandTips:Garnishthisdishwithfreshsprigs
ofcilantro.

SpeedyBurgersontheBarbi

RecipeIngredients:1/4teaspoonpepper

1/2teaspoonofsalt

1tablespoonofpreparedmustard

2tablespoonsofflour

6tablespoonsoftomatosauce

1/2cupofonions(chopped)

1cupofsourcream

1poundofgroundbeef

8hamburgerbuns

CookingDirections:Placethebeefandonioninapanandbrownovermedium-

highheat.

Mixthesalt,pepper,flour,catsupandmustard.

Addthesourcream.

Lightly-toastthehamburgerbuns.

ServingInstructions,VariationsandTips:Whenpossible,optforasugar-free
tomatosauce.

TurkeyPineappleandAvocadoSandwich

RecipeIngredients:1/4teaspoonofpreparedhorseradish

1teaspoonoffreshlemonjuice

4teaspoonsofhoneymustard

1/4cupofshreddedSwisscheese

1/2ofaripeavocado(mashed)

4chunkyslicesofbread

4slicesofcannedpineapple(drained)

8slicesofturkeybreast

CookingDirections:Lightlytoastthebread.

Mixtheavocado,horseradishandlemonjuiceinasmallbowl.

Spreadthemixoverthebreadslices.

Placeasliceofpineappleandtwoslicesofturkeyoneachpieceofbread.

Applyasmallamountofmustardtoeachsandwich.

Sprinklecheeseoverthesandwichesandgrillforafewminutestomeltit.

ServingInstructions,VariationsandTips:Servewarm.

CheeseyBeefSlices

RecipeIngredients:

2teaspoonsofoil

1cupofonions(verythinlysliced)

3slicesofmozzarellacheese

6beefslices(verythinlysliced)

Saltandpepper

Frenchloaf

CookingDirections:Preheatyourovento350degreesF.

Pour1teaspoonofoilintoaveryhotskillet.

Searthebeefon30secondsoneachside.Themeatshouldbebrowned.

Sprinklesaltandpepperoverthebeef.

Placecheeseandthemeatonthebread.Puttheslicesonabakingsheet.

Bakeuntilthecheesemeltsandthebreadislightlytoasted.

Sautéonionsintheskilletuntilthey'resoftandtender.

Topthesandwichwiththeonions.

ServingInstructions,VariationsandTips: If desired, use a gluten-free bread
forthisrecipe.

LemonChickenSaladFingerSandwiches

RecipeIngredients:1/4teaspoonsalt

1/2teaspoongratedlemonzest

1tablespoonoffreshdill(chopped)

2teaspoonsoflemonjuice

1/4cupofmayonnaise

1/4cupofplainyogurt

2cookedwholeboneless,skinlesschickenbreasts4lettuceleaves,optional

8slicesbread

CookingDirections:Cutthechickenintobite-sizedchunks.

Get a medium mixing bowl and combine the chicken, lemon juice, salt, dill,
mayonnaiseandyogurt.

Addabitofdressingandtosstomakethechickensalad.

Setoutthebreadslicesandplacealeafoflettuceoneach.

Spoonthechickensaladontothelettuce.

Topwithapieceofbreadandcutthesandwichesintoquarters.

Serving Instructions, Variations and Tips: This recipe makes 16 finger
sandwiches.

Youcanstorethechickensaladmixinanairtightcontainerforacoupledays.

SpicyChickenandAvocadoPitaPockets

RecipeIngredients:1/4teaspoonofsalt

1/2teaspoonsalt

1tablespoonofvegetableoil

11/2teaspoonsoflemonjuice

1/2cupofsourcream

1/2cupoftacosauce

1cupoflettuce(shredded)

2 cups of Monterrey Jack cheese (shredded) 2 cups of cooked chicken (finely
chopped) 1 4-ounce can of chopped green chiles (drained) 1 onion, sliced and
separatedintorings1avocado(thinlysliced)

8pitabreads(about31/2inchesindiameter)

CookingDirections:Mixthelemonjuiceand1/4teaspoonofsalt.

Spritzthelemonjuicemixovertheavocadoslices.

Combinetheoil,onion,chiles,chickenand1/2teaspoonofsalt.

Place approximately 1/4 cup of the mixture into each pita. Sprinkle shredded
cheeseandlettuceinsidethepitas.

ServingInstructions,VariationsandTips:Thisrecipeserves8.

Youcanservethiswithsourcreamand/ortacosauce.

TunaCreamCheeseSpreadandCrackers

RecipeIngredients:1/2teaspoonofdillweed

2tablespoonsofscallionslices

1canofflakedtuna(drained)

8ouncesofcreamcheese

CookingDirections:Allowthecreamcheesetosoftenatroomtemperature.

Combinetheingredientsandgentlyblend.

Spreadthemixovercrackersorbread.

ServingInstructions,VariationsandTips:Ifdesired,lightlygrillthebread.

Thisrecipealsoworkswellasadip.

Ifdesired,addadashofsaltandpeppertotaste.

GreekFetaandOliveQuesadilla

RecipeIngredients:2tablespoonsoffetacheese

3tablespoonsofdicedKalamataolives

1/8cupofonion(finelydiced)

1/4cupshreddedmozzarellacheese

1flourtortilla

Oregano

Basil

Rosemary

CookingDirections:Distributetheingredientsoverthetortilla.

Foldinhalf.

Grillforaboutapproximately2minutesorbakeat350degreesFfor5minutes.

ServingInstructions,VariationsandTips:Sliceintothirdsandserve.

Fast-prepBeefSandwichesRecipeIngredients:1teaspoonofmilk

1teaspoonofpreparedhorseradish

2teaspoonsoflemonjuice

1/4cupofwalnutchunks

3ouncesofcreamcheese

1smallapple(finelychopped)

Roastbeef(thinlysliced)

Greenonions(sliced)

Breadrolls

Lettuceleaves

CookingDirections:Spritzthelemonjuiceovertheapplebit.

Mixthemilk,horseradishandcreamcheeseinasmallbowl.

Addtheappleandwalnuttothecreamcheesemix.

Spreadthecreamcheesemixoverthebreadrolls.

Placeasliceofroastbeef,onionandlettuceoneachrollbottom.

SmoothieSnacks

Smoothiesmakeagreatsnack,whetherit'sathome,atworkoron-the-go.

Coconutmilkmakesforagreatalternativetocow'smilkforindividualswhoare
lactoseintolerant.The bodyprocessescoconut milkveryeasily andit'shelpful
inaidingdigestionandinregulatingyourbloodsugars.

Almondmilkisanothergreatalternativetodairymilk.It'spackedwithvitamins
andcalciumandit'sfreeofcholesterolandsaturatedfats.

Foranaddedboost,addsomemilledflaxseedstoyoursmoothie.

High-ProteinFruitSmoothieRecipeIngredients:1cupoffreshstrawberries

1cupoffreshbananas

1cupofmilk

1cupofwater

3cupsofoficecubes

2scoopsofwheyprotein

CookingDirections:Mixtheingredientsinablenderandserve.

Serving Instructions, Variations and Tips: Substitute the cow's milk with a
dairy-freevarietysuchasalmondorcoconutmilk.

Strawberry,BananaandHoneySmoothie

RecipeIngredients:

1teaspoonofhoney

11/2tablespoonsofflaxseed

2tablespoonsofpowderedmilk

1/2cupofmilk

1/2cupofstrawberries

1/2cupofplainyogurt

1/2frozenbanana

CookingDirections:Peelandchopthebanana.

Placetheingredientsinablenderandblenduntilsmooth.

Serving Instructions, Variations and Tips: Substitute the cow's milk with a
dairy-freevarietysuchasalmondorcoconutmilk.

Freshorfrozenstrawberrieswillworkforthisrecipe.

CreamyFruitSmoothie

RecipeIngredients:

1tablespoonofmilkpowder

1/3cupofblueberries

1/2cupoforangejuice

1cupofstrawberries

11/2cupsofplainyogurt

2bananas

CookingDirections:Peelthebananasandchopthemintochunks.

Removethegreentopsfromthestrawberries.

Mixuptheingredientsinablenderandserve.

Serving Instructions, Variations and Tips: Dairy milk powder is suitable for

thisrecipe,asaredairy-freevarietiessuchasalmondorcoconutmilkpowder.

Freshorfrozenblueberriesworkforthisrecipe.

For extra nutrients, add flaxseed or even some spinach. You can't taste it, but
yourbodywillbenefit.

If desired, use frozen fruit for an icy drink without having to add ice to the
recipe.

Speedy-prep Banana Milk Smoothie Recipe Ingredients: 2 tablespoons of
coconutmilkpowder1cupofalmondmilk

1banana

CookingDirections:Blendtheingredientsandserve.

ServingInstructions,VariationsandTips:Ifdesired,addasweetenersuchas
honeyorstevia.

Speedy,SimpleBananaCoconutSmoothieRecipeIngredients:1/4teaspoon
ofvanillaflavouring

2tablespoonsofcoconutmilkpowder

1/4cupofalmondmilk

1/3cupoffrozenblueberries

1/2cupoficecubes

1largebanana

Cooking Directions: Combine the ingredients in a blender and mix until you
achieveasmoothtexture.

ServingInstructions,VariationsandTips:Ifit'stoothick,addabitofalmond
milkorwater.Thickenwithabitofyogurt.

Ifdesired,useanaturalsweetenersuchasstevia,honeyorLuoHan.

PineappleYogurtSmoothie

RecipeIngredients:1/2cupofmilk

1cupofpineapplechunks

1cupofcrushedice

11/2cupsofstrawberries

11/2cupsofplainyogurt

CookingDirections:Blendtheingredientsuntilthey'resmooth.

ServingInstructions,VariationsandTips:Ifit'stoothick,addabitofalmond
milkorwater.Thickenwithabitofyogurt.

Ifdesired,useanaturalsweetenersuchasstevia,honeyorLuoHan.

Freshorfrozenfruitwillworkforthisrecipe.

SpeedyPeachSmoothie

RecipeIngredients:1peach

1cupofplainyogurt

Milk

Icecubes

Cinnamon

Cooking Directions: Pour the ingredients into a blender, along with a dash of
cinnamon.

Mixwellandserve.

ServingInstructions,VariationsandTips:Ifit'stoothick,addabitofmilk.If
it'stoorunny,simplythickenwithabitofyogurt.

Ifdesired,useGreekyogurtforacreamier,thickertexture.

PeachandBlueberryPecanSmoothie

RecipeIngredients:¼teaspoonofvanilla

½teaspoonofsalt

½tablespoonofpecans(crushed)½cupofskimmilk

6ouncesofvanillafrozenyogurt1frozenpeach

1handfuloffrozenblueberries

CookingDirections:Blendtheblueberriesandpeach.

Addtheyogurtandblendforafewseconds.

Addtheremainingingredientsandblenduntilit'ssmooth.

ServingInstructions,VariationsandTips:Ifdesired,addadashofsalt.

Ifdesired,substitutethevanillafrozenyogurtwithplainyogurtandafewdrops
ofvanillabeanflavoring.

OrangeAlmondPeachSmoothie

RecipeIngredients:2tablespoonsoftoastedsliveredalmonds1cupoforange
juice

1cupoffrozenpeaches

1frozenbanana

Cooking Directions: Place the fruits in the blender, followed by the juice and
nuts.

Blenduntilsmooth,thenserve.

Serving Instructions, Variations and Tips: If desired, use pecans in this
smoothie.

Foradifferentflavor,usepineapplejuiceinsteadoforange.

Miscellaneous

AvocadoTortillas

RecipeIngredients:Avocadomashed

Cottagecheese

Lemonjuice

Oreganoleaves(crushed)

Onionpowder

Garlicpowder

Softtortillas

CookingDirections:Mashanavocadoinabowl.

Sprinkleavocadowithlemonjuicetopreservecolor.

Mixtheavocadoandcottagecheeseina3-to-1combo.Blendthoroughly.

Addtheremainingingredients(exceptforthetortillas.)Spoonthemixintothe
tortillasandrollclosed.

Heatonthegrillorintheovenforaminuteortwotoheatthroughout.

Serving Instructions, Variations and Tips: Serve immediately after you're
finishedpreparingthetortillas.

Optionalingredient:Greenchillies.

HomemadeHummus

RecipeIngredients:½teaspoonofsalt

½teaspoonofcumin

3tablespoonsofsesameseedpaste(tahini)¼cupofoliveoil

2cansofchickpeas

2clovesofgarlic

2lemonssqueezedplus2tablespoonsofwater

CookingDirections:Mixthetahini,garlic,chickpeas,lemonjuice,andwaterin
afoodprocessor.

Blenduntilsmooth.

Addtheoliveoil,cuminandsaltBlendabitmore.

Serving Instructions, Variations and Tips: Hummus works best as a veggie
dipforcarrots,celery,broccoli,cauliflowerandcucumber.

CreamyMushroomSoup

RecipeIngredients:Mushrooms

Onions

Garliccloves(minced)

Heavywhippingcream

Chickenbroth

Cornstarch

Swisscheese

Salt

Pepper

Water

CookingDirections:Sautéthegarlic,onionsandmushrooms.

Warmthechickenbrothandcreaminasaucepan.

Combine a bit of water and cornstarch in a small bowl, then add it to the
saucepan.

Addthecookedmushrooms,onionandgarlictothesaucepanandkeepitover
mediumheat.

Stiroccasionallyuntilthesoupthickens.

AddtheSwisscheeseandstiruntilitmelts.

ServingInstructions,VariationsandTips:OptforMaitakeMushroomsforan
immuneboostingmeal.

Serveimmediately.

Speedy-prep Quesadilla Bites Recipe Ingredients: 1/2 teaspoon of Dijon
mustard

1 tablespoon of green onions (sliced) 1 tablespoon of coriander (chopped) 1/3
cupofcheddarcheese(grated)

17-inchsofttortilla

CookingDirections:Preheatyourovento350degreesF.

Spreadthemustardoverthetortilla.

Sprinklethecoriander,onionsandcheeseoverthequesadilla.

Rollupthetortillaandwrapitinaluminumfoil.

Bakefor12minutes.

Slicethetortillarollintobite-sizedsegments.

Serving Instructions, Variations and Tips: Each tortilla will make 5 or 6
pieces.

Servewithsalsawhilewarm.

Ifdesired,substitutethecorianderwithparsley.

HealthySnacksforWeightLoss

TipsFreshveggiesaregreatfordipping,makingthemidealafter-schoolsnacks
or an appetizer. Good dipping vegetables include celery, carrots, slices of
peppers,cauliflowerandbroccoli.

Cherrytomatoesalsomakeagreatstarterorsnack.Simplyscoopouttheseeds
andcenterandspooninabitofveggiediporaspread.

Ifdesired,rolldelimeatsaroundveggiesforahealthydipper.

These snacks are ideal for anyone on a diet. If you avoid carbohydrates, sugar
andgluten,you'releftwithveryfewelements–namely,fatandprotein.These
substances are used by the body as fuel; in fact, the body is more efficient at
usingfatthanitisatusingcarbohydrates.Theprimarykeyismoderation.

CheesyBasilBoursinDipRecipeIngredients:

1tablespoonoffreshbasil

1tablespoonoffreshdill

8ouncesofcreamcheese

2garliccloves(peeled)

6blackolives(pittedandchopped)

CookingDirections:

Placethegarlic,herbsandcreamcheeseinafoodprocessorandblenduntilit's
smoothinconsistency.

Mixinthechoppedolives.

ServingInstructions,VariationsandTips:Boursinspreadisgreatforcrackers
orasadipforvegetables.

BasilMozzarellaTomatoSalad

RecipeIngredients:

Mozzarellacheese(sliced)

Basilleaves(chopped)

Beeftomatoes(sliced)

BlackPepper

Oliveoil

Balsamicvinegar

CookingDirections:

Arrangealternatingslicesofcheeseandslicesoftomatoesinadish.

Spritzafewdropsofvingaroverthetomatoesandcheese.

Drizzleoliveoiloverthemozzarellaandveggies.

Sprinkleabitofbasilandpepper.

ServingInstructions,VariationsandTips:Ifdesired,addsalttotaste.

Reducedfatcheeseissuitableforthisrecipe.

TunaandCreamCheeseDip

RecipeIngredients:

16-ouncecanoftuna

18-ouncebrickofcreamcheese

CookingDirections:

Setoutthecreamcheeseandallowittosoftenatroomtemperature.

Drainthetuna.Cutitintoflakes.

Mashthecreamcheeseandblendinthetuna.

Serving Instructions, Variations and Tips: Use this as a dip or a spread on
crackers.

BalsamicStuffedMozzarella

RecipeIngredients:

1tablespoonofbalsamicvinegar

4ouncesofmozzarellacheese

2cupsofsaladgreens

3/4poundoffreshspinach(steamed)

2redbellpeppers(slicedlengthwise)

2tomatoes(sliced)

CookingDirections:

Workthecheeseinto½inchthickness.

Placepeppersandspinachontopofthecheeseandrollintoalog.

Sliceupthelog.

Arrangethetomatoslicesonadishandpourabitofvinegarovertheveggies.

ServingInstructions,VariationsandTips:Thisrecipeserves4people.

ParmesanSpinachArtichokeDip

RecipeIngredients:

1/8teaspoonofgarlicpowder

1/4teaspoonofsalt

1/2teaspoonofredpepperflakes(crushed)1/2cupofspinach(chopped)

1/2cupofParmesancheese(grated)

1cupofartichokehearts(chopped)

8ouncesofcreamcheese

Blackpepper

CookingDirections:

Place the spinach and artichoke hearts in a saucepan with water. Boil over
mediumheatforapproximately10minutes.Theymustbesoftandtender.

Place the cream cheese and Parmesan in a small saucepan and warm it over

mediumheatuntilit'smeltedandwarm.

Stirtheingredientsintothecheese.Blendwell.

ServingInstructions,VariationsandTips:Thisrecipewillserve4.

Servehotwithchipsorcrackers.

Frozenandthawedorcannedartichokeworkswellforthisrecipe.Ifyou'reusing
cannedartichokes,drainawaytheliquidbeforepreparingthisdish.

SeasonedToastyNuts

RecipeIngredients:

1/4teaspoonofcayennepepper

1/2teaspoonofgarlicpowder

1/2teaspoonofsale

1teaspoonofseasonedsalt

1teaspoonofseasonedpepper

2tablespoonsofbutter

1cupofwholealmonds

1cupofpecanhalves

1cupofwalnuthalves

CookingDirections:

Preheatyourovento300degreesF.

Meltthebutterinlargeskillet.

Stirinthenutsandspices.

Placetheingredientsinabakingsheetandcookintheovenfor10minutes.

Removethepanafter10minutesandstir.

Bakeforanadditional10minutes.Theingredientsshouldbelightlytoasted.

ServingInstructions,VariationsandTips:Storethecoolednutsinanair-tight

container.

SimpleStuffedMushrooms

RecipeIngredients:

4ouncesofcreamcheese

Driedbeef

Wholemushrooms

CookingDirections:

Preheatyourovento350degreesF.

Allowthecreamcheesetosoftenatroomtemperature.

Removethemushroomstemsandrinseoutthetops.

Chopthedriedbeefintosmallchunksandblendintothecreamcheese.

Blendthebeefwiththecreamcheese.

Spoonthecreamcheesemixintothemushroomcapsandsetonabakingsheet.

Bakeforforafewminutes.Thecheeseshouldbelightlybrowned.

Serving Instructions, Variations and Tips: This dish is low in carbohydrate,
makingitgreatfordieters.

SimpleGuacamole

RecipeIngredients:

1/8teaspoonofpepper

2tablespoonsoffreshlemonjuice

1tomato(peeled)

1garlicclove(finelychopped)

1smallonion(finelychopped)

2ripeavocados

Himalayansalt

CookingDirections:

Mashupthetomatoinabowl.Apotatomasherworkswell.

Cuttheavocadosinhalfandremovetheskinandpits.

Blendtheavocadofleshwiththemashedtomatoes.

Mincetheonionandgarlic(pluschilliesifyouareusing).

Mixintheonion,lemonjuice,garlicandadashofsalt.

Coverandchillintherefrigeratorfor1hour.

ServingInstructions,VariationsandTips:Blackorgreenavocadosworkfor
thisdish.

Optional ingredient: If you enjoy spicy foods, add 3 tablespoons of finely
choppedgreenchillies.

Ifdesired,uselimejuiceinplaceoflemonjuice.

Guacamolewillholdforabout1week.

SpeedyandSimplePotatoSkins

RecipeIngredients:

3russetpotatoes

Tunadiporguacamole

CookingDirections:

Bakethepotatoes.

Slicethecooledpotatoeslengthwise.

Scoopoutmostofthepotato(saveittomakemashedpotatoes!)Spoontunadip
orguacamoleintotheskins.

ServingInstructions,VariationsandTips:Potatoskinsarehighinfiber.

Optfororganic,pesticide-freepotatoesforthisdish.

Potatoskinsgowellwithasaladortheymakeagreatappetizer.

HomemadeHotCocoa

RecipeIngredients:

1tablespoonsofcocoapowder

1teaspoonofstevia

1/4cupofcream

3/4cupofboilingwater

CookingDirections:

Addthewatertothecocoa.

Stirintheremainingingredients.

ServingInstructions,VariationsandTips:Ifdesired,substitutethesteviawith
anothernaturalsweetener.

CheeseyGarlicBiscuits

RecipeIngredients:

1teaspoonofgarlicpowder

11/2teaspoonofbutter

2tablespoonsofbakingpowder

1/8cupofoil

1/4cupofwater

1/2cupofcream

11/2cupofwheyproteinpowder

3ouncesofcheddarcheese(grated)

3eggs(beaten)

CookingDirections:

Preheatyourovento350degreesF.

Combinetheingredientsandworkintoadoughconsistency.

Spoonthedoughontoabakingsheet.

Bake the biscuits for approximately 10 to 15 minutes. They should be light
goldenbrownincolor.

ServingInstructions,VariationsandTips:Thisrecipewillmake18biscuits.

Addthewatergraduallyandmixtoavoidmakingthemixtoothin.

HeartyAlmondMuffins

RecipeIngredients:

2teaspoonofbakingpowder

1tablespoonsofcream

2tablespoonsofgroundalmonds

3tablespoonsofsourcream

3tablespoonsofmeltedbutter

4tablespoonsofflaxseeds

2scoopsofproteinpowder

2largeeggs

CookingDirections:

Preheatovento350degreesF.

Grindtheseedsuntiltheyreachamealconsistency.

Mixthedryingredientsinamixingbowl.

Combinetheremainingingredientsinasecondbowl.

Combinethecontentsofthetwobowlsandblendwell.

Greaseacouplemuffintins.

Bakethemuffinsforapproximately20to25minutes.

ServingInstructions,VariationsandTips:Therecipemakes6muffins.

Optionalingredient:1teaspoonofalmondextract.

Allowthemtocoolfor5minutesbeforemovingthemuffinstoacoolingrack.

MediterraneanMushroomSalad

RecipeIngredients:

1teaspoonofbasilandmarjoram

1tablespoonofoliveoil

1tablespoonoffreshparsley

3tablespoonsoflemonjuice

1/2cupofwater

1/2poundofmushrooms

1mediumtomato(diced)

3clovesofgarlic(finelychopped)

Salt

Blackpepper

CookingDirections:

Pourtheoilinafryingpanandheatitonlow.

Placethemushroomsinthepanandfrythemforapproximately2to3minutes.

Addthebasilandgarlicandmixuntilyoucompletelycoatthemushrooms.

Stir in the remaining ingredients. Cook until the tomato is soft and slightly
tender.

Removefromheatandallowittocoolbeforeserving.

ServingInstructions,VariationsandTips:Thisrecipeserves6.

Garnishwithchoppedherbs.

Ifdesired,usecorianderinplaceofparsley.

Usecautiontoavoidover-cookingthemushrooms.

AsparagusAvocadoSalad

RecipeIngredients:

2tablespoonsofItaliandressing

1avocado

1sweetredpepper

¾poundofthinasparagusspears

Redleaflettuce

CookingDirections:

Steamtheasparagus.Theyshouldbecrispandbrightgreenincolor.

Placetheasparagusundercoldrunningwaterimmediatelyaftersteaming.

Peeltheavocadoandremovethepit.

Cuttheavocadohalvesinto6slices.

Cut off the top and bottom of the pepper and cut the remaining straight side
portionsintothinstrips.

Chopthetopandbottomsofthepeppersintofinebits.

Placeacouplelettuceleavesonaservingdish.

Create a pinwheel shape using the asparagus and peppers. Use the chopped
asparagusforthecenters.

Drizzlesomedressingovertheveggies.

Placetheavocadowheretheslicesofpepperandasparagusmeet.

ServingInstructions,VariationsandTips:Thisrecipeserves2.

YoucanusevinaigrettedressinginplaceofItalian.Youcanalsooptforbutter
lettuceinplaceofredleaflettuce.

Speedy-prepCurryChickenSaladRecipeIngredients:

2tablespoonsofcurrypowder

1/4cupofchoppedwalnuts

1/2cupofmayonnaise

2cupsofcookedchicken(diced)

11/2sticksofcelery(chopped)

CookingDirections:

Combinetheingredientsinasaladbowlandblend.

ServingInstructions,VariationsandTips:Thisdishisafasteasylunchdish
oragreatdinner,especiallyifyou'rerunninglate.

HomemadeCreamofMushroomSoup

RecipeIngredients:

2cupsofheavycream

1/2chickenbouilloncube

1largecanofmushrooms

Parsleyflakes

CookingDirections:

Place the ingredients in a food processor or blender and blend on low until it
reachesasmoothconsistency.

Pourthesoupintosaucepan.Coveritandsimmeronlowheat.

Stiroccasionallyandcookuntilit'shot,justbeforeitboils.

ServingInstructions,VariationsandTips:Thisrecipeserves2people.

SimpleChickenCabbageSoup

RecipeIngredients:

1largeheadofgreencabbage

1tomato

1bunchofcelery

2chickenbreasts(skinless

3turnips

6chickenbullioncubes

Water

CookingDirections:

Sliceuptheingredientssothey'reallinsmall,bite-sizedchunks.

Placetheingredientsina2-quartpotandfillitwithwater.

Boilonthestoveuntilthecabbageissoftandtender.

ZucchiniOnionHash

RecipeIngredients:

1tablespoonsofonion(grated)

1cupofzucchini(grated)

2eggs(lightlybeaten)

Salt

Pepper

Onionpowder

CookingDirections:

Heatabitofoilinskillet.

Combinetheingredientsinabowl.

Spoontheingredientsintotheskillet(graduallytoavoidsplashinghotoil).

Browntheingredientsonbothsides.

ServingInstructions,VariationsandTips:Usegravy,sourcreamorbutteras
atopping.

Ifdesired,addabitofgarlicpowdertothisdish.

Thisisalow-carbmeal,idealfordieters!

Ifnecessary,cookthisdishinbatches.

SimpleBakedButternutSquash

RecipeIngredients:

1tablespoonofbutter

1/2stickofbutter

1butternutsquash

1largesweetonion

CookingDirections:

Preheatyourovento400degreesF.

Cutthesquashinhalfandremovetheseeds.

Placethesquashhalvesupsidedowninabakingpanandforapproximately40
to50minutes.Theyshouldbesoftandtender.

Removetheinteriorofthesquashhalvesandcombineitwithbutterinabowl.

Sautéonionsinabitofbutterandmixitintothesquash.

Serving Instructions, Variations and Tips: This recipe will make 6 to 8
servings.

Ifdesired,roasttheseedsforaseparatesnack.

Servethesquashwarm.

Thisrecipewilltakeawhiletocook,butit'sveryeasyandsimpletoprepare.So

it'sidealfortheweekendorevenings.

FatBurningFoodsSnacks

Blueberries

Blueberriesaren'tjusteasytoeatontherunasasnack.They'realsoconsidereda
“super food” that's high in anti oxidants and low in calories. They're even
believedtohelpyoueliminatefatdepositsaroundyourmid-section.

Blueberries contain lots of phytonutrients, which release beneficial enzymes.
Antioxidants serve to combat free radicals, which if left in place, can lead to
illnessanddisease.

Blueberriesarealsolowinsugar,makingthemidealforanyonewhoisseeking
tolowertheirsugarintake.

Carrots

Simply digesting raw carrots will burn more calories than are contained in the
veggie! Therefore, this is one vegetable that's known as a “negative calorie
food.”Celeryisanothernegativecaloriefood.

What's more, carrots are full of vitamins and minerals, and they'll leave you
feeling full, which helps you eat less of other, high-calorie foods. So if you're
lookingtoloseweight,addcarrotstoyourarsenal!

Cherries

Cherriesarepackedwithantioxidants,vitaminsandotherbeneficialnutrients.In
fact,thislow-fatfoodservestohelploweryourcholesterol.

Cherries are also useful for keeping your blood sugar up and speeding your
metabolism, thereby promoting weight loss. Research has also revealed that
theycontainanantioxidantcalledanthocyanin,whichisbelievedtobeeffective
ineliminatingbellyfat.

Highinfibreandpotassium,cherriescanalsoservetohelpyouburnfat,while
controllingyourbody'swaterlevels.

Greenbeans

Green beans are high in Vitamin C, Protein, iron, fibre, minerals and other
nutrients,butthey'realsolowincalories.

Evenbetter?IronandVitaminChelppromoteweightloss!

AnArizonaStateUniversitystudyrevealedthatthesenutrientsservetoincrease
thebody'sabilitytoburnfatforenergy.

Lowironlevelscanleadtoanemia,whichleavesyoufeelingweak,fatiguedand
pronetoopportunisticillnesses.Soeatyourgreenbeans!

Leeks

Leeks help to stabilize your blood sugar, thereby reducing cravings while
makingyoufeelmoreenergized!

Leeksarepackedwithvitaminsandothernutrients.InpartsofEuropesuchas
France, they're often eaten in soup, which is very low calorie with just 50
caloriesinacup!

Pears

Pearsarefreeofsodium,saturatedfatandcholesterol,makingthisagreatfruit
fordieters.

Pearsareextremelyhighinfibre,whichmakesyoufeelfullsoyou'lleatlessof
thoseother,high-calorieandhigh-fatfoods.Evenbetter,pearsservetomoderate
yourbloodsugarlevelsandtheycanlower“bad”cholesterollevels.

HealthySnacksforKids

VegetableSnacks

VeggieWaffleSandwich

RecipeIngredients:2tomatoslices

2frozenwaffles

4cucumberslices

Shreddedcarrots

Ranchdressing

CookingDirections:Toastthewafflestoyourpreference.

Spreadranchdressingontoeachwaffle.

Placethecucumberandcarrotslicesononeofthewaffles.

Sprinkleshreddedcarrotsovertopoftheingredients.

Placetheremainingwaffleontop.

ServingInstructions,VariationsandTips:Cutthewafflesintoquarters.

If desired, use a different type of dressing or alternative veggies for a different
flavor.

ChipsandBeanSalsaDip

RecipeIngredients:2/3cupofsalsa

1cupofrefriedbeans

1bagofbakedpotatochips

CookingDirections:Pourthebeansandsalsaintoamixingbowl.

Mixuptheingredients.

Usethesalsa-beanblendasadipforthechips.

Serving Instructions, Variations and Tips: If desired, make your own salsa
andchipsforahealthierdish.

CheeseyBroccoliBalls

RecipeIngredients:

1cupofbreadcrumbs

1cupofcheddarcheese(shredded)

16ouncesoffrozenbroccoli

3eggs

Oil

CookingDirections:Preheatyourovento375degreesF.

Cookthebroccoliaccordingtopackagedirections.

Pourthebroccoliintoacolandertodrainawaythewater.

Chopthebroccoliintosmallchunks.

Place the eggs, cooked broccoli, bread crumbs and cheese in a large bowl and
mixgentlywithyourhands.

Applyabitofoiltoabakingsheet.

Rollthemixtureintosmallballsandplacethemonthebakingsheet.

Baketheballsfor20minutes.

Removethebakingsheetandfliptheballs.

Bakeforaadditional10minutes.

Serving Instructions, Variations and Tips: If desired, use Swiss cheese in
placeofcheddar.

HiddenVeggieBrownies

RecipeIngredients:1/2teaspoonofbakingpowder

1/2teaspoonofsalt

2teaspoonsofvanilla

2tablespoonsofmargarine

1/4cupofunsweetenedcocoapowder

1/2cupofcarrotpuree

1/2cupofspinachpuree

1/2cupofbrownsugar

3/4cupallpurposeflour

3ouncesofdarkchocolate

2eggwhites

Oil

CookingDirections:Preheatyourovento350degreesF.

Setoutthemargarineandallowittosoftenatroomtemperature.

Boilapanofwaterandplaceaglassbowloverthetop.

Meltthechocolateinthebowl.

Stir in the spinach puree, brown sugar, margarine, carrot, cocoa powder and
vanillawiththemeltedchocolate.Stiruntilthemixiswell-blendedandcreamy
inconsistency.

Separatetheeggyolkfromthewhitesandwhisktheeggwhites.

Pour in the salt, baking powder and flour with the egg. Mix well and combine
withtheotheringredients.

Butterabakingpan.

Pour the mix into a pan and bake for approximately 30 minutes. To test to
determineifthebrowniesaredonestickatoothpickorskewerintothebrownies.
It should come up clean when you remove it. If the mix sticks, bake for a bit
longer.

ServingInstructions,VariationsandTips:Allowthebrowniestocoolbefore
youcutthemandserve.

Ifpossible,optfornaturallysweeteneddarkchocolate.

Forahealthierrecipe,optforanaturalsweetenersuchassteviaandareduced-
fatmargarine.

Thisisaneasywaytogetyourkidstoeatveggies,asyoucannottastethemin
thebrownies.

CheeseyZucchiniStrips

RecipeIngredients:1/4cupofParmesancheese

1/3cupofseasonedbreadcrumbs

1egg

4smallzucchinis

Oil

CookingDirections:Preheatyourovento450degreesF.

Cutthezucchinislengthwiseintothin,easy-to-bite“finger”strips.

Placetheegginabowlandbeatwithawhisk.

Placethecheeseandbreadcrumbsinaseparatebowl.

Dip the slices of zucchini into the egg mixture, then dip into the cheese and
breadcrumbmixtocoatthem.

Oilabakingsheetandplacethezucchinichunksontothesheet.

Bakethezucchiniforapproximately20minutes.Theyshouldbesoft,tenderand
goldenbrownincolor.

ServingInstructions,VariationsandTips:Thesezucchinistripsgowellwith
aveggiedip.

CinnamonSweetPotatoandOatSquares

RecipeIngredients:2tablespoonsofcinnamon

2tablespoonsofcoconutoil

1/4cupofbrownsugar

2/3cupofmaplesyrup

2/3cupoforangejuice

4cupsoffast-cookoats

5sweetpotatoes

CookingDirections:Preheatyourovento400degreesF.

Cookthesweetpotatoesuntilthey'resoftandtender.

Cuttheminhalfthelongwayandscoopoutthepulp.

Combine the potato pulp with cinnamon, brown sugar, orange juice, oil and
maplesyrup.

Mixwellandstirintheoats.

Lightlygreasealargebakingdish.

Pourmixtureintoprepareddishandbakeforapproximately20minutes.You'll
knowit'sdonewhenyoucanpokeitwithaskewerortoothpickanditwillcome
outclean.

ServingInstructions,VariationsandTips:Coolbeforecuttingintosquares.

CinnamonSquashMuffins

RecipeIngredients:1/2teaspoonofbakingsoda

1/2teaspoonofsalt

1teaspoonofnutmeg

11/2teaspoonsofcinnamon

2teaspoonsofbakingpowder

2tablespoonsofcanolaoil

1cupofbrownsugar

1cupofbutternutsquash

21/2cupsofflour

2eggs

CookingDirections:Steamandmashthesquash.Measureout1cup.

Preheatyourtheovento400degreesF.

In a bowl, blend the salt, nutmeg, cinnamon, flour, baking soda and baking
powder.

Useanelectricmixertobeatthesugarandbutterinasecondbowl.Itmustbe
creamyinconsistency.

Addthesquashandeggstothebutter-sugarmixandmixwell.

Mixinthedryingredients.Stiruntilthemixissoftandwell-blended.

Placemuffinpapersinatin.

Pour the mix into each muffin cup. Fill each ¾ of the way to accommodate
expansionduringbaking.

Bake the muffins for approximately 15 minutes. When they're done, they'll be
softbutnotmushy.Themuffinwillbouncebackwhenyoupressonthetop.

ServingInstructions,VariationsandTips:Allowthemuffinstocoolforafew
minutesbeforeyouserve.

If desired, use gluten-free coconut flour instead, but beware that you'll need to
uselesssinceittendstoexpandabit.

Thesemuffinsgowellwithhoney!

Cottage Cheese Stuffed Cherry Tomatoes Recipe Ingredients: 1/4 teaspoon
ofonionpowder

1teaspoonofmustard

1teaspoonofcelerysalt

1cupofcottagecheese

30cherrytomatoes

CookingDirections:Cutoffthecherrytomatotops.

Spoonouttheseeds.

Mixthecottagecheese,onionpowder,mustardandcelerysaltinabowl.Blend
well.

Spoonthemixintoeachcherrytomato.

ServingInstructions,VariationsandTips:Coverandrefrigeratethesestuffed
cherrytomatoesuntilyou'rereadytoserve.

Thesestuffedtomatoesmakeagreatsnack,partyplatterorappetizer.

Plainorsmallcurdcottagecheesewillworkforthisdish.

FruitSnacksforKids

BlackberryandBananaMilkshake

RecipeIngredients:1pintofmilk

1pintoffreshblackberries

1firmbanana(chopped)

6icecubes

Sugarsubstitute

Vanillaessence

CookingDirections:Pourthemilkintotheblender.

Addtheice,blackberriesandbananas.

Blendthemixuntilit'ssmooth.

Addthesugarsubstituteandblendforamoment.

ServingInstructions,VariationsandTips:Serveimmediately.

Sugar substitutes include stevia and honey Creamy Vanilla Fruit Dippers
RecipeIngredients:1tablespoonofasugarsubstitute

1teaspoonofvanillaextract

6ouncesofvanillayogurt

8ouncesofcreamcheese,roomtemperatureStrawberries(quartered)

Watermelon(cubed)

Muskmelon(cubed)

Bananas(chunked)

Grapes

Cooking Directions: Set out the cream cheese and allow it to soften at room
temperature.

Combinethecreamcheesewiththevanillaextractandyogurt.

Use an electric mixer to blend the dip. It should be smooth and creamy in
consistency.

Stirinthesugarsubstitute.

Placethedipinabowlatthecenterofadishandarrangetheveggiesaroundthe
dip.

ServingInstructions,VariationsandTips:Thisrecipemakes16servings.

Ifdesired,spearthefruitswithtoothpicksforeasydipping.

Sugarsubstitutesincludesteviaandhoney.

Optforafat-freecreamcheeseandyogurttocutthecaloriecount.

DrinkableFruitCupsRecipeIngredients:1teaspoonoflemonjuice

1teaspoonofhoney

1/4cupofplainyogurt

1cupoforangejuice

1banana(sliced)

1kiwi(peeledandsliced)

6strawberries(sliced)

CookingDirections:Combinetheorangejuiceandyogurtinamixingbowl.

Stirinthelemonjuiceandhoney.

Mixinthefruitandblendwell.

ServingInstructions,VariationsandTips:Thisrecipewillmake2servings.

Usealadletoservethefruitintointoindividualcupsorbowls.

Ifdesired,experimentwithalternativejuicetypesandothervarietiesoffruit.

Peachy Vanilla Parfait With Granola Recipe Ingredients: 2 cups of vanilla
yogurt

2cupsofgranola

2cupsoffreshpeaches(chopped)

CookingDirections:Dividetheyogurtinto4cups.

Spoonthepeachesontopoftheyogurt.

Sprinklegranolaoverthepeaches.

Layer the ingredients in the above-mentioned order until you've used up all of
theingredients.

ServingInstructions,VariationsandTips:Thisrecipewillmake4servings.

For a slightly different flavor try nuts or dry cereal instead of or in addition to
thegranola.

Ifdesired,experimentwithothervarietiesoffruit.

MangoPineappleOrangeCreamsicles

Recipe Ingredients: 1/4 cup of pineapple orange juice concentrate 1/2 cup of
evaporatedmilk

¾cupofwater

2cupsofripemango(chunked)

CookingDirections:Combinetheingredientsinablender.

Blenduntilthemixtureissmoothandcreamyinconsistency.

Pourthemixintoapopsiclemoldandinsertthepopsiclesticks.

Freezethemixture.Itwilltakeapproximately3to4hoursforthemtofreeze.

ServingInstructions,VariationsandTips:Thisrecipewillmake8servings.

Kidsandadultsalikewillenjoytheseonahotsummerdayoranyothertimeof
year!

Ifyoudon'thaveapopsiclemold,use5-ouncepapercups.Ifyouusecups,wait
untilthepopsiclesareslushybeforeyouaddthesticks.

StrawberryBananaBoatRecipeIngredients:1teaspoonofraisins

2teaspoonsofstrawberrypreserves

1banana

Whippedtopping

CookingDirections:Peelthebananaandcutitdownthecenter.

Positionthebananahalvesinalongsundaedish.

Spoonstrawberrypreservesintotheareabetweenthebananas.

Sprinkleraisinsoverthepreserves.

Topwithwhippedcreamorserveasaside.

ServingInstructions,VariationsandTips:Thisrecipemakes1serving.

Trypineapplepreservesandchoppedstrawberriesforaslightlydifferentflavor.

Ifdesired,usenutsinplaceofraisins.

PeanutButterBananaHotDog

Recipe Ingredients: 2 tablespoons of creamy peanut butter 2 tablespoons of
strawberryjam

4bananas

4hotdogbuns

CookingDirections:Spreadthepeanutbutterintoeachofthehotdogbuns.

Peelthebananasandplacetheminthehotdogs.

Spoonabitofjamontopofthebananas.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

If desired, use nuts or sunflower seeds as a topping. You can also try crunchy
peanutbutteroralternativeflavorsofjam.

GranolaandPeanutButterApplesRecipeIngredients:

2tablespoonsofpeanutbutter

1/2cupofgranola

1/2cupofraisins

4largeapples(cored)

CookingDirections:Combinetheraisinsandpeanutbutter.Mixwell.

Spoonthemixtureintothecoredapples.

Addgranolaontopofthemixture.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

If desired, use nuts or sunflower seeds as a topping. You can also try crunchy

peanutbutter.

Alternatively, cut the apples into slices and spread the mix over the slices.
Sprinklegranolaoverthetop.

Honey-coveredFruitConesRecipeIngredients:

4teaspoonofhoney

4teaspoonofpecans(chopped)

1/2cupoffreshstrawberries(chunked)1/2cupoffreshpineapple(chunked)

1/2cupoffreshpeaches(chunked)

1/2cupofbanana(chunked)

1/2cupoffreshblueberries

1/2cupoffreshraspberries

4icecreamcones

CookingDirections:Mixthefruitsinalargebowl.

Spoonthefruitintothecones.

Drizzlehoneyoverthefruit.

Topthehoney-coveredfruitwithnuts.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

Ifdesired,usechocolatechipsinplaceofpecans.

Cinnamon Oatmeal Cherry Blend Recipe Ingredients: 1/2 teaspoon of
cinnamon

1teaspoonofnutmeg

2teaspoonsofvanillaextract

1/3cupofoil

2/3cupofdriedcherries

2/3cupofpinenuts(toasted)

3/4cupofcoconut(shredded)

3/4cupofhoney

1cupofwheatgerm

1cupofcoldmilledflax

4cupsofoldfashionedoatmeal

CookingDirections:Preheatyourovento350degreesF.

Combinetheflax,wheatgerm,nutmeg,cinnamonandoatmeal,alongwithnuts
andcoconut.

Stirthemixandpourinthevanillaextract,honeyandoil.

Mix the contents of the two bowls with a spatula. The dry ingredients must be
completelycoated.

Use a rubber spatula to stir until all the dry ingredients becomes completely
coated.

Oilalargebakingsheetandspreadthemixtureacrossthesheet.

Bakeforapproximately30minutes.Youmuststirthemixevery10minutes.

Stirinthecherriesoncebakingiscomplete.Besuretobreakupanychunksor
lumps.

ServingInstructions,VariationsandTips:Thisrecipemakes16servings.

Thismixworkswellasatoppingforfruits,icecreamorfrozenyogurt!

Allowthemixturetocoolbeforeserving.

Store the cherry mix in an airtight container. It will keep for approximately 1

week.

ButterscotchPearIceCreamToppingRecipeIngredients:

1tablespoonofbutter

1/2cupbutterscotchicecreamtopping

3ripepears

Vanillaicecream

CookingDirections:Peel,coreandcutthepearsintothinslices.

Placethebutterinamediumskilletandwarmovermedium-lowheat.

Placethepearsintheskilletandcookuntilthey'resoft.Stirperiodically.

Pourthetoppingintotheskilletandcookuntilit'swarm.

Serveovervanillaicecream

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

Ifdesired,usecaramelicecreamtoppinginstead.

Speedy-prepAppleSauce

RecipeIngredients:1/3cupofwater

4smallapples

Cinnamon

Nutmeg

CookingDirections:Peelandcoretheapples.

Rinsetheapplesandslicethemintosmallchunks.

Placetheapplesina2-quartcasseroledish.

Addwaterandcoverthedish.

Cook for approximately 5 to 7 minutes. The apples must be soft but not too
mushy.

Mixinthecinnamonandnutmeg.

ServingInstructions,VariationsandTips:Thisrecipemakes4servings.

Allowthesaucetositfor5minutesbeforeserving.Itcanalsobeservedcold.

SandwichSnacksforKids

ChickenAvocadoSandwich

RecipeIngredients:

1teaspoonofsalt

3/4cupofgarlic

6Californiaavocados

16eggs(beaten)

24slicesoffirmsandwichbread

24slicesofJalapenoJackcheese

48slicesofroastedchickenorturkey(3pound)Mayonnaiseorbutter

Unsaltedbutter

CookingDirections:Spreadmayoorbutteroneachpieceofbread.

Placeavocadoslicesover12slicesofbreadPlace4slicesofmeatand2slicesof
cheeseoneachsandwich.

Topwithanotherpieceofbreadandcutdiagonally.

Whiskthemilk,saltandegginabowl.

Dipthesandwichhalvesinthemix.

Cookforapproximately2minutesperside.

ServingInstructions,VariationsandTips:Thisrecipemakes12servings.

Thissandwichgoeswellwithfruitsalsa.

Ifyou'recookingforadults,garnishwithasprigofcilantro.

Ifdesired,useturkeyinplaceofchicken.

FrankburgersDelightRecipeIngredients:11/2tablespoonsofWorcestershire

sauce1/4cupofvinegar

1/2cupofcatsup

1/2cupofwater

1/2cupofonions(chopped)

1/2cupofgreenbellpepper(chopped)

1poundofhotdogs

Hotdogbuns

CookingDirections:Preheatyourovento350degreesF.

Placethehotdogsinaglassdish.

Combinethesauce,water,peppers,onions,catsupandvinegar.

Pourthemixoverthehotdogs.

Bakethehotdogsfor1hour.

Serveinhotdogbuns.

ServingInstructions,VariationsandTips:Thisisnotahealthymeal,butit'sa
nicetreatforkids.

Wheneverpossible,optforthehealthieringredients.

If desired, use hamburger patties and hamburger buns in place of hot dogs and
hotdogbuns.

Ifdesired,usetomatosauceinplaceofcatsup.

VeryGreenBenedictineSandwich

RecipeIngredients:1poundofcreamcheese

1mediumonion

2cucumbers(peeled)

3dropsofgreenfoodcoloring

Bread

CookingDirections:Gratetheonionandcucumberandonion.

Drainawaytheexcessliquid.

Combinethecreamcheesewiththeveggiesandabitoffoodcoloring.

Blendtheingredientsinafoodprocessor.

Spreadoverbread.

ServingInstructions,VariationsandTips:Thisrecipemakes2cups.

Ifdesired,youcanusethisasadiporasacherrytomatostuffing.

EggTunaMuffinSandwichRecipeIngredients:

3tablespoonsofmargarine

1/8cupofpecans

1/4cupofmayonnaise

1canoftuna(drained)

1stalkofcelery(finelychopped)2hard-boiledeggs(chopped)

6stuffedolives(chopped)

6Englishmuffins

CookingDirections:SliceEnglishmuffinslengthwise.

Toast,thenbutter.

Mixallingredientsandputbetweenthemuffins.

ServingInstructions,VariationsandTips:Thisrecipemakes12servings.

Some kids may not like the olives and celery, so you may wish to skip these
ingredients.

Cucumber Mayo Sandwiches Recipe Ingredients: 1 tablespoon of
mayonnaise

8ouncesofcreamcheese

1packageofBlueCheeseDressingmix

3largecucumbers

Bread

Cooking Directions: Set out the cream cheese and allow it to soften at room
temperature.

Shredthecucumbersanddrainawayextrafluid.

Combinethecheese,mayoanddressingmix.

Addthecucumbers.

Spoonthemixontobread.

ServingInstructions,VariationsandTips:Youcanalsoservethisoncrackers
insteadofbread.

SimpleEggSaladSandwiches

RecipeIngredients:1/4cupoffreshbasil(cutintostrips)1/2cupofredsweet
onions(diced)

1teaspoonfreshgroundblackpepper

11/2teaspoonsofHimalayansalt

1cupofmayonnaise

3garliccloves(finelyminced)

8eggs

CookingDirections:Boiltheeggsfor10minutes.

Placetheeggsinicewaterandallowthemtocoolfor15minutes.

Removetheshells.

Cutuptheeggsandcombinetheingredients.

Spreadthemixontotoastorplainbread.

Serving Instructions, Variations and Tips: Some children may prefer a
simplervariationwitheggs,mayoandblackpepper.

BananaandPeanutButterSandwich

RecipeIngredients:2tablespoonsofbutter

3tablespoonsofpeanutbutter

1smallripebanana

2slicesofbread

CookingDirections:Mashupthebananainabowl.

Lightlytoast2slicesofbread.

Spread the banana mash on one piece of bread and peanut butter on the other
pieceofbread.

Closethesandwichandfryonlowheat.Thebreadshouldbelightgoldenbrown

incolor.

ServingInstructions,VariationsandTips:Servethissandwichwhileit'shot.

PecanBananaSandwich

RecipeIngredients:1/4cupofgrapepulp

1/2cupofpecans(chopped)

1banana

1orange

CookingDirections:Combinetheingredientsinabowlandblendwell.

Spoonontobreadandenjoy.

Serving Instructions, Variations and Tips: Use buttered bread for this
sandwich.

SmoothieSnacksforKids

Banana and Peanut Butter Smoothie Recipe Ingredients: 1 teaspoon of
honey

1teaspoonofvanilla

1tablespoonofpeanutbutter1tablespoonsofcocoapowder

2bananas

Greekyogurt

CookingDirections:Combinetheingredientsandblend.

Serving Instructions, Variations and Tips: If desired, alter the ingredients or
quantitiestosuityourtaste.

GreenBerrySmoothieRecipeIngredients:1cupofblueberries

1cupofraspberries

2cupsofofwater

1apple

3handfulsofbabyspinach

Cooking Directions: Blend the berries, apple and water on high until it's
smooth.

Addthespinachandblendonhigh.

Serving Instructions, Variations and Tips: Kids typically can't taste the
spinachinthishealthytreat!

CreamyBananaSmoothie

RecipeIngredients:1teaspoonofvanillaextract12teaspoonsofmilkpowder
1cupofmilk

1banana

4icecubes

CookingDirections:Peelandslicethebanana.

Combinetheingredientsintheblender.

Blenduntilsmoothandserve.

Serving Instructions, Variations and Tips: If desired, add a bit of honey or

anothernaturalsweetener.

CreamyOrangeSmoothie

RecipeIngredients:

1teaspoonofvanillaflavoring

¼cupoforangejuiceconcentrate¾cupofmilk

1cupofplainyogurt

CookingDirections:Placetheingredientsintheblenderandmixonhigh.

ServingInstructions,VariationsandTips:Ifdesired,usevanillafrozenyogurt
inplaceofplainyogurt.

BananaBerrySmoothie

RecipeIngredients:Raspberries

Blackberries

Strawberries

Plainyogurt

1banana

Applejuice

CookingDirections:Peelandslicethebanana.

Addalltheingredientsandblend.

ServingInstructions,VariationsandTips:Ifdesired,altertheingredientsand
quantitiestotaste.

Youcanusefreshorfrozenberriesforthisrecipe.

Gluten-FreeSnacks

HomemadeGluten-freeGranola

RecipeIngredients:1teaspoonofseasalt

1tablespoonofvanillaextract

1/2cupofricebran

1/2cupofsesameseeds

1/2cupofflaxseeds

1cupofquinoaflakes

1cupofcoconutflakes

1cupofcoconutoil

1cupofhoney

1cupofwalnuts(chopped)

1cupofpecans(chopped)

1cupofalmonds(chopped)

1cupofsunflowerseeds

7cupsofgluten-freeoats

3tablespoonsofgroundcinnamon

CookingDirections:Preheatyourovento350degreesF.

Mixthedryingredientsinalargebowl.

Combinetheoil,honey,andvanillaextract.Mixwell.

Mixthedryandweingredientsandblendwell.

Pressthegranolaintoalightly-greasedpan.

Roastfor10minutesat350degrees.

Mixthegranolaandcookforanother10minutes.

Pullthebakingsheetoutoftheovenandallowittocoolto250degreesF.

Blendthegranolaagainandbakeforanother5minutes.

Blendinthedryfruitandbakefor10minuteslonger.

Allowittocoolinthebakingpan.Stirperiodicallytopreventclumps.

ServingInstructions,VariationsandTips:Ifdesired,addbuckwheatormillet
flakes.

HomemadeGluten-freeGranolaBars

RecipeIngredients:1/2teaspoonofcinnamon(ground)

1/2teaspoonofseasalt

1teaspoonofvanillaextract

1/4cupofcreamybrownricefarina

1/4cupofcoconutoil

1/2cupofpecans

2/3cupofapplesauce

1cupofapplejuice

11/2cupsofglutenfreeflour

2cupsofgluten-freerolledoats

Honey

CookingDirections:

Preheatyourovento375degreesF.

Greasealargepanwithoil.

Combinetheoats,cinnamon,flour,oats,ricefarinaandsaltinamixing
bowl.

Combinetheapplejuice,oil,honey,applesauceandvanillainasecond
bowl.

Combinethecontentsofthetwobowlsandaddpecans.

Blendwellandspreadthemixintothepan.

Spreadmixtureintotheoiledpanandsmoothwiththebottomofaspatula.
Bakefor30minutes.

Allowthepantocoolslightly.

Cutthebarsandreplacethemintheoven.

Bakefor10additionalminutes.

Allowthemtocoolbeforeserving.

Serving Instructions, Variations and Tips: Bars store well in a sealed
containerandalsofreezewell.

If desired, use molasses or stevia in place of honey, or go without extra
sweeteners.

AvocadoSeedDip

RecipeIngredients:

1avocado

1onion(sliced)

Flaxseeds

Sunflowerseeds

Pumpkinseeds

Lemonjuice

Pepper

CookingDirections:Choptheseedsinafoodprocessoruntilthey'rethesizeof
breadcrumbs.

Mashtheavocadopumpinasmallbowl.

Mixwithonion,pepperandlemonjuice.
Blendwell.

Serving Instructions, Variations and Tips: Spread this dip on rice cakes,
veggiesorgluten-freecrackers.

ThymeButterbeanDip

RecipeIngredients:

1tablespoonoffreshthyme

1tablespoonoflemonjuice

¼cupofoliveoil

1tinofcookedbutterbeans

1cloveofgarlic

CookingDirections:
Placetheingredientsinablenderorfoodprocessorandblenduntilsmooth.

ServingInstructions,VariationsandTips:Ifdesired,seasontotastewithsalt
andpepper.

Youcanuse1teaspoonofdrythymeinplaceoffreshthyme.

Gluten-freeCornTortillas

RecipeIngredients:

1tablespoonofcookingoil

2/3cupofwarmwater

1cupofcornflour

1pinchofHimalayansalt

CookingDirections:Combinetheoil,saltandflourinamixingbowl.

Slowlyaddwaterandmix.Thedoughmustbefirm.

Kneadandworkthedough.

Flourthecounterandyourhandsandcreatetheflattortillas.

Pourtheoilintoafryingpanandwarm.

Cookthetortillasuntilthey'regoldenbrownoneachside.

ServingInstructions,VariationsandTips:Servewithagluten-freedip.

Thisrecipewillserve6.

Gluten-freeGranolaCrisp

RecipeIngredients:1/8teaspoonofHimalayansalt

1teaspoonofvanillaextract

3/4cupofsunflowerbutter

3/4cupofhoney

1cupofdriedfruit

11/2cupsofseedsandnuts(roasted)4cupsofbrownricecrispcereal

CookingDirections:Usewaxpapertolineabakingsheet.

Place the seeds, nuts and dried fruits in a food processor and grind into small
chunks.

Meltthehoneyandbutterinalargepanovermedium-lowheat.

Add the other ingredients and stir until everything is coated and evenly
distributed.

Spreadthegranolaintothepananduseaspatulatoflattenit.

ServingInstructions,VariationsandTips:Ifdesired,substitutethesunflower
butterwithanothernutbuttervariety.

Refrigeratefor2hoursbeforecuttingthegranolaintobars.

Usewaxpapertowraporstoretheminanair-tightcontainerintherefrigerator.

Conclusion

I hope you have enjoyed this healthy snack book and can recommend it to
others!

Ifyoulikedthisbook,pleasecheckoutmyotherbooksonAmazon.

Thankyou.