Day 148- Nutrition Bite

NATURAL FRUIT POPSICLES
2/3 c. evaporated milk
1 1/3 c. unsweetened strawberries or 10 oz. pkg. frozen berries
1 can (15 oz.) crushed pineapple in its own juice
2 sm. ripe bananas
Combine all ingredients in blender. Blend until smooth. Freeze in popsicle forms or paper cups with sticks or plastic spoons.

Sugar Preacher's Experience
I remember as a child eating homeade fruit popsicles. My mom would freeze apple juice in the popsicle forms or ice cube trays. BTW, Happy Birthday Mom! The above ingredients are not all natural, but I think I'll experiment with it. I'm going to try freezing some pomegranate juice into popsicles. Popsicles are the best on a hot summer day!!

Fresh Fruit with Honey-Lime Sauce

Ingredients:

2 cut-up fresh pineapple

3 kiwifruit, peeled, halved lengthwise, and sliced

1 medium papaya, peeled, seeded, and sliced

1  medium bananas, sliced

1/4  of a small watermelon, sliced and cut into wedges

2 Tbs. lime juice

1 8-ounce carton vanilla low-fat yogurt

4 teaspoons honey

1/2  teaspoon finely shredded lime peel

1 tablespoon lime juice

Directions:

1. Arrange pineapple, kiwifruit, papaya, banana, and watermelon on 6 dessert plates. Sprinkle with 2 tablespoons lime juice. 

2. For sauce, in a medium bowl stir together vanilla yogurt, honey, lime peel, and 1 tablespoon lime juice.

3. Spoon sauce over fruit. Serve immediately. Makes 6 servings.

Summer Vegetable Paella

1 6-ounce jar marinated artichoke hearts

1 large onion, cut into wedges

2 tsp bottled minced garlic or 4 cloves garlic, minced

2 14 1/2-ounce cans reduced-sodium chicken broth or vegetable broth

1/3 cup water

1/2 tsp ground black pepper

1/4 tsp ground saffron

2  cups green beans cut into 1-inch pieces

1 cup Arborio or long grain rice

2 fresh ears of corn, husked and cut crosswise into 2-inch pieces

2  medium zucchini, cut into 1/2-inch slices

1  medium red sweet pepper, cut into strips

1/2 teaspoon finely shredded lemon peel

1 15-ounce can garbanzo beans, drained

Directions:

1. Drain marinade from the artichokes into a 12-inch skillet; set artichoke aside. Heat marinade over medium heat. Add onion and garlic. Cook, stirring frequently, for 5 minutes. Add chicken or vegetable broth, water, black pepper, and saffron. Bring to boiling. Stir in green beans and uncooked rice. Return to boiling; reduce heat. Cover and simmer for 8 minutes. Add corn, zucchini, sweet pepper, and lemon peel. Cover and cook for 7-8 minutes more or until vegetables and rice are tender. Stir in garbanzo beans and artichoke hearts; heat through. Makes 8 servings. 

by Big Book of 30-Minute Dinners

Spinach and Celery with Parsley

5 spinach leaves

1/2  celery stalk

4 sprigs parsley

2 small carrots

1/4  apple

1/4 cold water

1/2 cup ice cubes

Place all ingredients in Vita-Mix or container in order listed. 

by Vita-Mix

ProVita Sprout Salad

2 cups sprouted Pro-Vita Mix

4-5 cups cooked brown rice

1 lg. chicken breast

2 Tbs. butter

1/4 cup sesame seeds, toasted

1 bag frozen mixed vegetables

Braggs Aminos to taste

Soak and sprout Pro-Vita Mix two days in advance. Boil brown rice with diced chicken breast and butter. Toast sesame seeds. Place rice with chicken, sprouts, sesame seeds, and mix veggies into a large salad bowl and toss to mix. Drizzle Braggs over salad to taste and toss again. Serve over a bed of spinach or greens. 

Hawaiian Bean~Sprout Salad

2 lbs. fresh mung bean sprouts, raw or blanched

1 med. red bell pepper, finely diced

3  green onions, chopped

1/2 can pineapple tidbits, drained (optional)

2 Tbs. vinegar

2 Tbs. sesame oil

2 Tbs. Braggs

2 Tbs.  honey

2 Tbs. sesame seeds, raw or toasted

Blanch sprouts, if desired, by placing them in a colander and pouring boiling water over them. Drain. Combine with red pepper, green onions, and pineapple in salad bowl. Mix sesame seeds, vinegar, oil, Braggs, and honey together. Pour over salad and toss a coat. Serve warm or chilled over a bed of greens or rice. 

Fresh Zucchini Salad

1 cup  celery, diced

1 can  cooked red or Aduki beans

2 cups shredded zucchini or sunflower sprouts

1/2 cup raw or sprouted sunflower seeds

1/4 cup  onion, finely chopped

1 can black olives, sliced (optional)

1 cup homemade ranch dressing

1 Tbs. salsa (optional)

Combine first 6 ingredients and stir to mix. Combine ranch dressing and salsa, mix well. Pour over salad and mix lightly. Serve plain or over a bed of spring greens.

Crunchy Pea Salad

1/2 cup  Vegenaise

1/4 cup Italian dressing

2 cups sprouted or frozen peas

1 cup celery, chopped

1 cup peanuts

6 slices turkey bacon, cooked and crumbled (bacon bits)

1/4 cup chopped red or green onion

Combine salad dressing and Italian dressing. Mix well. Add remaining ingredients; mix lightly. Chill. Serve on a bed of spring greens or in a tomato cup.

Curried Lentil Salad

2 cups sprouted lentils

1/2 cup  chopped onion or green onion

1 clove garlic, minced

2 tsp.  Braggs

1 Tbs.  lemon juice

1 tsp.  curry powder (or to taste)

Mix lentils, onion, garlic together. In a cup, whisk Braggs, lemon juice and curry. Pour over lentisl and stir to coat.  Makes a great filling for a bell pepper. 

Wheat Seafood Salad

6 cups  cooked cracked wheat or sprouted wheat berries

1 cup vegenaise or miracle whip

4 Tbs. finely chopped green pepper

1/2 cup chopped green onions

1 cup chopped celery

1 cup  chopped parsley (optional)

1 cup seafood (tuna, canned shrimp or crab)

Mix all together and let stand several hours before serving. Serve on a bed of sprouts or in a tomato cup. 

Mexicali Corn Salad

2 cups   fresh or canned corn kernals

1 can  black beans, rinsed (optional)

3/4 cup chopped red bell peppers

1/2 cup chopped green onions

1/4 cup chopped cilantro

1/3 can black olives, sliced

2 Tbs. lemon juice

2 Tbs.  olive oil

1 Tbs.  braggs

1/2 tsp. cumin

pinch of cayenne

In a bowl, combine all ingredients. Toss together. Serve plain, on a bed of lettuce, or rolled in romain leaves like a taco, or in a tortilla bowl. 

Oh-So-Good Oatmeal Cookies

• 4 tablespoons (1/2 stick) organic butter, softened
• 3 tablespoons organic canola oil
• 1/2 cup organic Sucanat, evaporated cane juice
• 1 organic egg
• 2 teaspoons vanilla extract
• 1/2 teaspoon sea salt
• 1 cup organic rolled oats, either quick-cooking or regular (quick cooking will make a finer textured cookie)
• 1/4 cup organic wheat germ, preferably toasted
• 1 cup organic whole wheat pastry flour
• 3/4 teaspoon baking powder
• 1/2 cup organic raisins or chocolate chips or carob chips
• 1/2 cup toasted pecans, finely chopped

Preheat oven to 375°°F.

With a wire whisk, combine the softened butter with the canola oil until completely blended. Whisk in the Sucanat, egg, vanilla and salt. Set aside.

In a separate bowl, combine the oats, wheat germ, pastry flour and baking powder.

Add the dry ingredients to the liquid ingredients and stir well to combine thoroughly. Stir in the raisins or chips and the pecans.

Drop by rounded spoonfuls onto 2 baking sheets, either sprayed or lined with parchment paper. Bake the cookies, one sheet at a time, for 10 to 12 minutes. Cool on wire racks.

http://www.wholefoodsmarket.com/recipes/list_dessert.html

Spinach Salad

5 ounces organic baby spinach leaves (about 5 cups)
1/4 cup sun-dried tomatoes, chopped
1/4 cup dried cranberries
1/4 cup sesame seeds
1/2 avocado, diced
1/3 cup crumbled feta cheese (optional)
4 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 teaspoons freshly squeezed lime juice
1 teaspoon honey
sea salt, to taste
ground pepper, to taste

Toss spinach with tomatoes, cranberries, pine nuts, avocado and optional feta cheese, if using, in a large salad bowl. In a separate small bowl, whisk together the olive oil, balsamic vinegar, lime juice, honey, salt, and pepper. Toss spinach salad with dressing and serve.

Mango Lassi

Ingredients:
1 ripe mango, peeled and chopped
1 cup ice
1/2 cup yogurt
1/4 cup milk
2 tbsp honey
pinch of salt

Directions:
Put the mango in a blender and puree. Add the rest of the ingredients and blend on high until mixture is frothy. Serve. Makes 1-2 servings.

Pumpkin Curry Soup

2 T. butter

1 cup of onion

2 cloves or garlic

1 1/2 tsp. of curry

1/2 tsp. salt

1/4 tsp. pepper

3 cups of chicken broth

1 can pure pumpkin

i can of evaporated milk

Melt butter in saucepan over medium heat. Add onion and garlic. Cook frequently for 2-3 minutes or until tender. Stir in curry powder, salt, and pepper. Cook for 1 min. Ass broth and pumpkin and bring to boil. Reduce heat to low and cook for 15-20 minutes. Stir in evaporated milk. Transfer to a food processor and blend until smooth. 

Russian Sesame Chicken

4-6 Chicken Breasts (boil until tender)

1 bottle of russian salad dressing (8-16oz)

1 envelope of dry Lipton of onion soup mix

1 jar (8oz) sugar-free apricot jam

Combine salad dressing, dry soup mix, and jam. Pour over cooked chicken in a 9x13 baking dish. Cover with foil. Bake at 300 for half an hour or longer. Chicken should be covered with mixture boiling. Remove foil and sprinkle with sesame seeds. Cook 10 minutes longer. 

PTSA Salad

2/3 cup of honey

1 t. dry mustard

1 t. paprika

1/2 t. salt

1 t. dry mustard

1/3 cup of red vinegar

1 t. chopped onion

1 T. lemon juice

Mix together and add 1 cup of canola oil. Mixed green (Costco salad blend), pears sliced, avocado, mandarin oranges (can), slivered almonds, pomegranate (dried cranberry or any red berry), and grilled chicken slices with lemon pepper. 

Minestrone Soup

1 lb. of brown sausage (Italian sweet sausage)

1 cup of diced carrots

1 cup of celery diced

1 pkg. of onion soup mix (dried)

1 tsp. salt

1/2 tsp. oregano

1/4 tsp. basil

1/4 tsp. tabasco sauce

2 T. sugar

1 qt. of tomatoes

6 cups of water

1 can of green beans drained

1 cup of spiral pasta

Brown meat and add vegetables and cook until barely soft. Add pasta and simmer until tender but not mushy.

Lentil Soup

1 large onion, copped

1 canned whole pimento

1 green pepper, chopped

4 T. olive oil

2 T. all-purpose flour

1 16 oz, can of tomatoes

3 carrots, peeled and chopped

2 cups of lentils

1 T. salt

8 cups of water

In a large kettle, cook onion, pimento, and green pepper in olive oil until soft. Stir in flour. Then, add tomatoes, carrots, lentils, salt, and water. Cover and simmer over low heat for 2 hours. 

Vegetable Lasagna

14 dried whole wheat lasagna noodles

2 T. olive oil

4 cloves or garlic, minced

1 1/2 finely chopped carrots

2 cups of finely chopped zucchini

3 cups sliced mushrooms

12 oz. baby spinach

2 T. fresh basil

1 egg beaten

15 oz. ricotta cheese

1/3 cup finely Parmesan cheese

1/2 tsp. salt

1/4 tsp. pepper

26 oz. tomato basil

2 cups of mozzarella cheese

8 oz. rosemary sprigs

Cook noodles with cold water. Drain well and set noodles aside.  On medium heat, add zucchini, carrots, garlic, mushrooms, basil, spinach and 1 Tbs. olive oil. In separate bowl, add egg, ricotta, cheese, salt, and pepper. Spoon layer sauce, vegetables, cheese, and pasta noodles in baking dish. Bake 60 minutes.