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Appetizers/Dips:
Fruit and Yogurt Dip
INGREDIENTS
3/4 cup boiling water
1/4 cup raisins
1 (8 ounce) container reduced-fat lemon
yogurt
1/4 teaspoon ground ginger
1/8 teaspoon ground allspice
1/8 teaspoon ground cardamom
Pineapple chunks
4 large firm bananas, cut into 1/2-inch slices
2 tablespoons lemon juice
2 cantaloupe - peeled, seeded, and cubed
3 cups cubed seeded watermelon
Place the water and raisins in a bowl; let stand for 5 minutes. Meanwhile, combine
the yogurt, ginger, allspice and cardamom in another bowl. Drain raisins; stir into yogurt mixture. Cover and refrigerate
for at least 1 hour.
Toss bananas in lemon juice. Alternately thread fruit on wooden skewers or place in a serving bowl.
Serve with yogurt sauce.
Hummus
Use for cracker, veggie, chip spreads or sandwiches.
1
(15 ounce) can garbanzo beans, drained, liquid reserved
2 ounces fresh jalapeno pepper, sliced
1/2 teaspoon ground
cumin
2 tablespoons lemon juice
3 cloves garlic, minced
In a blender or food processor, combine garbanzo beans,
jalapeno, cumin, lemon juice, garlic and 1 tablespoon of the reserved bean liquid. Blend until smooth. Top with paprika or
cayenne powder.
Spicy Hummus
3 tablespoons chopped roasted garlic
1/4 cup chopped red onion
2 (15 ounce) cans garbanzo beans,
drained
1 1/2 teaspoons dried sage
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1 1/2 teaspoons
dried parsley
1 tablespoon lemon juice
1 tablespoon olive oil
Use blender to blend ingredients until smooth in
texture. Add Garbanzo beans a few at a time. Quick Stuff Maynard! Great fiber!
Salsa
INGREDIENTS
4 large tomatoes, diced
1/2 large onion, minced
3 cloves
garlic, chopped
2/3 cup chopped fresh cilantro
1 jalapeno pepper, seeded and minced
2 tablespoons fresh lime juice
Sea salt to taste
Chopped cilantro to taste
DIRECTIONS
In a small mixing bowl, combine tomatoes, onion,
garlic, cilantro and lime juice. Add jalapenos 2 teaspoons at a time, tasting after each addition to see how hot the salsa
has become. Jalapeno peppers vary in heat, so it is important to taste the salsa to ensure you do not make it too hot to handle.
Salt to taste. Use to top plain brown rice, soups or eat with healthy chips.
SnickerDoodle Spread:
Ingredients:
* 3 tablespoons of natural peanut
butter
* 1 1/2 tablespoons of cream cheese
* 1 1/2 tablespoons of Vanilla Yogurt
* 1 packet of Stevia
* Sprinkle
of cinnamon
Method
Place peanut butter, cream cheese, vanilla yogurt, and Splenda in a small microwave-safe cup
or bowl. Microwave for 15-20 seconds and then mix well. Spread on whole wheat toast, bagels, or on biscuits; sprinkle some
cinnamon on top.
Spinach Dip with Mushrooms:
Ingredients
1 package (10 ounces) frozen
chopped spinach, thawed and squeezed dry
1 1/2 cups fat-free sour cream
1 cup fat-free mayonnaise
1 cup chopped
fresh mushrooms
3 green onions, chopped
Directions
In a medium-sized bowl, combine all ingredients. Mix
well, cover and refrigerate. Serve chilled with a variety of raw vegetables.
Zesty Pita chips
INGREDIENTS
2 teaspoons Italian seasoning
2 teaspoons paprika
1 teaspoon
garlic powder or garlic salt
4 (6-inch) pita breads, cut into halves
Dash of cayenne powder
DIRECTIONS
In
a small bowl, combine the Italian seasoning, paprika, cayenne and garlic powder. Cut each pita half into six pieces; place
on an un-greased baking sheet. Spray both sides of wedges with nonstick cooking spray; sprinkle wedges with seasoning mixture.
Bake at 350 degrees F for 10-12 minutes or until golden brown, turning halfway through baking time. Cool on wire racks. Great
with salsa or hummus!
White Bean dip.
*One 16 oz. Can white beans.
*Two oz. Olive oil
*8 roasted
garlic cloves
*2 tablespoons lemon juice.
Mix together in blender and serve on healthy chips or toasted pieces
of pita bread.
Italian Pita Snack
4 whole wheat pita breads
1 tbp chooped fresh basil
or 2 tsp dried basil
1/4 tsp black pepper
1/8 tsp dried thyme
36 cherry tomatoes, sliced
2 tbsp grated parmesan
cheese
Garlic Salt to taste
Preheat oven to 350F, using a paring knife, split the pita breads horizontally;
cut each into quarters. Place on a nonstick baking sheet. Lightly brush tops of pita wedges with the oil. In a small bowl,
combine basil, pepper, and thyme; sprinkle evenly over pita wedges. Place 2 to 3 tomato slices on each wedge. Sprinkle evenly
with parmesan. Bake until cheese is slightly browned and bread is crisp, about 5-7 minutes. Using a spatula, place the wedges
on a serving platter and serve immediately, or cool on a wire rack and serve at room temperature.
Pita Pizza
Ingredients:
* pita bread
* cheese
* tomato
sauce
vegetables or meat of your choice
Method
Open the inside of the pita bread and put cheese inside.Put
the tomato sauce on top of the pita and add meat and vegetables. Toast the pita until the cheese is melted and eat. Veggies:
Onion, Garlic, green peppers, mushrooms, bacon bits, tomato...
Sugar and Spice Popcorn
4 quarts popped popcorn
3 tablespoons butter or stick margarine
1/4 cup sugar
1 tablespoon water
1
teaspoon ground cinnamon
1/4 teaspoon salt
Place popcorn in a large roasting pan coated with nonstick cooking
spray. In a saucepan, melt butter over low heat. Add the sugar, water, cinnamon and salt; cook and stir over low heat until
sugar is dissolved. Pour over popcorn; toss to coat. Bake, uncovered, at 300 degrees F for 10-15 minutes. Serve immediately.
Breakfast:
Yogurt and Granola
*Mix plain yogurt and granola for a healthy breakfast
start.
*Add raw nuts, berries, bananas, sunflower seeds, lecithin or stevia.
- Roasting destroys
vital nutrients
Breakfast Bars
2 1/2 cups old-fashioned rolled oats
1/2 cup soy flour
1/2 cup fat-free dry milk
1/2 cup toasted wheat germ or ground flax seeds
1/2 cup sliced (flaked) almonds or chopped
pecans, toasted
1/2 cup dried apples, chopped
1/2 cup raisins
1/2 teaspoon salt
1 cup dark honey
1/2 cup
natural unsalted peanut butter
1 tablespoon olive oil
2 teaspoons vanilla extract
Preheat the oven to 325
F. Lightly coat a 9-by-13-inch baking pan with olive oil cooking spray.
In a large bowl, combine the oats, flour, dry
milk, wheat germ, almonds, apples, raisins and salt. Stir well to blend and set aside.
In a small saucepan, stir together
the honey, peanut butter and olive oil over medium-low heat until well blended. Don't let the mixture boil. Stir in the vanilla.
Add the warm honey mixture to the dry ingredients and stir quickly until well combined. The mixture should be sticky but not
wet.
Pat the mixture evenly into the prepared baking pan. Press firmly to remove any air pockets. Bake just until the
edges begin to brown, about 25 minutes. Let cool in the pan on a wire rack for 10 minutes, and then cut into 24 bars. When
just cool enough to handle, remove the bars from the pan and place them on the rack to cool completely. Store the bars in
airtight containers in the refrigerator.
*½ box wheat chex or corn chex (organic)
*4 oz. Organic raisins or
dried cranberries
*4 oz. chocolate chips or carob chips
*4 oz. Raw peanuts, sunflower seeds, or any mixed nut combination.
Add to your desired taste.
*Add any bite sized dried fruit pieces.
*Put in large bag and shake to combine ingredients.
Honey Lime Fruit
1 (20 ounce) can unsweetened pineapple chunks
1 (11 ounce) can mandarin oranges, drained
2 cups sliced fresh
strawberries
2 medium firm bananas, sliced
2 kiwifruit, peeled, halved, and sliced
2 tablespoons lime juice
1
tablespoon honey
1/4 teaspoon grated lime peel
DIRECTIONS
Drain pineapple, reserving 1/4 cup juice; set
juice aside. In a bowl, combine the pineapple, mandarin oranges, strawberries, bananas and kiwi. In a small bowl, combine
the lime juice, honey, lime peel and reserved pineapple juice. Pour over fruit; gently toss to coat.
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