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2014 & 2015 Healthy Cooking Week

 Thumbprint Date Cookies

1 cup rolled oats
1 cup almonds
1 cup white whole wheat flour
1/3 cup maple syrup
1/4 cup unsweetened applesauce
1 T coconut oil
2 T almond milk
5-6 pitted medjool dates
1-2 T water
Preheat oven to 350. In a blender, combine the almonds and the oats into a fine
Place that mixture in a bowl with the flour.
Add all the wet ingredients minus the water in a bowl.
Add wet to dry.
In a food processor mix the dates and a bit of water until they form into a paste and
set aside.
Roll the cookie batter into little balls and place on a lined baking sheet.
Once all the balls are rolled, press them flat with your palm.
Once all the cookies are flat, take your thumb and put a print in each cookie.
Spoon a bit of the date paste into each thumbprint and bake in the oven for 11-13

Spaghetti Squash with meat sauce

1 medium spaghetti squash
1 pound of grass fed chop meat
1 med onion diced
1 C of plum tomato diced
1 can of tomato puree
1 glove of garlic
Pinch of salt
1 T chopped fresh basil/parsley stems removed
In a sauce pan add dice onion and sauté, add beef and break up. Cook
till slightly pink, add crushed garlic, diced tomato, tomato puree, salt,
chopped fresh basil and parsley. Reduce temperature to med low and
continue to cook till meat is no longer pink and sauce is hot.
Meanwhile cut squash in half widthwise, place spaghetti squash cut
side down in a bowl filled with a little water. Place plastic wrap over
bowl and heat in microwave for about 10-15 or until fork pierced
thorough skin is soft. Remove from microwave be caution of steam
when removing the plastic wrap. Allow to cool and taking fork shred the
inside of the squash. Place in plate add meat sauce, and organic cheese

Strawberry Bread

1 cup fresh strawberries
1 1/2 cups gluten-free flour
1 cup + 2 tablespoons coconut sugar
1 1/2 teaspoon cinnamon
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1/2 cup + 2 tablespoons coconut oil
2 eggs, beaten
1/2 cup pecans, chopped
1. Preheat oven to 350 degrees Fahrenheit.
2. Slice strawberries and place in bowl. Sprinkle lightly with 2 tablespoons of coconut
3. In a separate bowl, mix flour, coconut sugar, cinnamon, salt and baking soda.
4. Add coconut oil and eggs to the strawberries.
5. Add both bowls together and mix until just combined.
6. Stir in pecans and transfer mixture to greased loaf pan. Bake for 45–50 minutes or
until cooked through.

Garden Vegetable Fritatta

3 Tbsp coconut oil
1 medium onion, chopped
1 small zucchini, chopped
1 small yellow squash, chopped
1/2 cup cherry tomatoes, cut in half
1 medium size red/ green pepper, chopped
1 tsp Sea Salt
1/4 tsp Black Pepper
1 tsp fresh garlic Garlic
8 eggs, beaten.
1/2 cup grated, raw cheese
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh basil
1. Preheat oven to 350 degrees F.
2. In a medium oven-proof skillet, sauté the onions in the coconut oil until soft and
transparent. Add chopped vegetables. Sautée until they start to soften.
3. In a separate bowl, combine eggs, salt, pepper, cheese, parsley and basil and stir
4. Pour egg mixture over the vegetables in the skillet. Bake in oven for 35 minutes.

Cauliflower Mac n Cheese

Serves: 4-6
1 large cauliflower head, cut into small florets
1/2-3/4 cup milk
1/2 cup goat’s milk cottage cheese, pureed
1 1/2 tsp Dijon mustard
1 1/2 cups grated sheep’s or goat’s milk cheddar cheese, plus additional for topping
1/2 teaspoon Black Pepper
1 teaspoon Sea Salt
1/8 teaspoon garlic powder
1. Preheat oven to 375 degrees Fahrenheit. Grease 8” x 8” pan with ghee.
2. Bring a pot of salted water to a boil. Add cauliflower and cook until slightly tender,
about 5 minutes. Drain and pat dry with paper towels. Spread in prepared pan.
3. In a saucepan over medium-high heat, mix together kefir, cottage cheese, and
mustard until smooth.
4. In a saucepan over medium high heat, mix together the cottage cheese, kefir and
mustard until smooth
5. Stir in cheese, sea salt, black pepper, and garlic powder until cheese just starts to
melt. Pour over cauliflower and stir. Top with additional cheese if desired and bake for
10–15 minutes.

Quinoa Chicken Nuggets

3/4 boneless skinless chicken breasts, cut into 2inch pieces
⅔ cup flour
1 teaspoon salt + ¼ teaspoon pepper
3 eggs + 2 tablespoons water
2 cups cooked quinoa
Preheat oven to 425 degrees and grease a baking sheet. In a small bowl whisk flour,
salt, and pepper. In a second bowl whisk eggs and water. Place quinoa in a third bowl.
Dredge chicken pieces in flour mixture, then eggs, and lastly in the quinoa being sure
to coat well. Place on prepared baking sheet.
Spray chicken nuggets generously with cooking spray (this helps the nuggets to get
crispy but can be skipped if you prefer) and bake for 15/20 minutes until nuggets are
cooked through and browned.

Flourless Pancakes

Serves: 1
2 ripe banana mashed
3 eggs
1 tsp cinnamon
1 tsp vanilla extract
sea salt to taste
Combine all ingredients in a bowl. Pour batter into a pan with olive oil over medium heat.
Cook until small bubbles form and then flip.
Strawberry Pie Smoothie
1 C unsweetened Almond Milk
½ cup of frozen strawberries
1 T vanilla pudding dry
1 T unsweetened coconut flakes
1(5.3 oz) Vanilla coconut or almond yogurt
Place all ingredients in a blender and blend

Lemon Bars

Olive oil spray
1C plus 2 T light spelt flour divided
4 T organic unsalted butter, cold
6 T organic evaporated cane juice, divided
2 Meyer lemons, zested and juiced(about 2 t zest and ½ cup juice
2 large eggs
½ t baking powder
Pinch sea salt
Preheat oven to 350. Lightly spray an 8 inch square baking dish with organic cooking
In a food processor combine 1 c of flour, butter and 4 T cane juice and pluse till
you reach a course like mixture, 8 to 10 pulses. Spoon mixture into a baking dish and
firmly press into bottom spreading evenly. Bake until fine cracks appear and edges
begin to brown 10-14 mins
meanwhile in a large bowl combine lemon zest, juice, eggs, 2 T flour and 2 T cane juice,
baking powder and salt. Whisk until ale yellow and well combined 45 to 60 secs.
Remove crust from oven and pour lemon mixture on top, spreading evenly.
Bake until set, 10-12 mins. Let cool completely in dish, cut into 16 squares
Berry Smoothie
1 1/4 cups oj, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat vanilla yogurt 
1 tablespoon sugar, (optional)
Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Oatmeal Pancakes
2 C rolled oats
2C water
1 banana
2 T organic pure maple syrup
1/4 t sea salt
1t vanilla extract
2 t olive oil
  1. Place all ingredients, except oil, in a blender and blend until smooth.
  2. Let stand a few minutes until batter thickens.
  3. If batter is too thick to pour easily, add some water.
  4. Heat oil in frying pan or skillet.
  5. Pour batter, by 1/4 – 1/2 cup, into pan and cook for 2-3 minutes on each side.
  6. For waffles: Pour into a heated waffle maker and cook for 10 minutes.
  • Lemon Raspberry Muffins
  • 1 lemon
  • 1/2 cup sugar
  • 1 cup nonfat buttermilk, 
  • 1/3 cup canola oil
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 cup white whole-wheat flour, or whole-wheat pastry flour 
  • 1 cup all-purpose flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/2 cups fresh or frozen (not thawed) raspberries
  1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
  2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in food proccessor and pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
  3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
  4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.


1 cup cooked quinoa
1 pinch salt
1/4 cup olive oil
1/2 teaspoon sea salt
1/4 cup lemon juice
3 tomatoes, diced
1 cucumber, diced
2 bunches green onions, diced
2 carrots, grated
1 cup fresh parsley, chopped
1 avocado diced small
1/2 c of feta cheese
Mix all the ingredients together.
Veggie Burgers
1/2 c carrots diced small
1/2 c green beans
1/2 c corn
1 egg

1/2 cup bread crumbs
1 tsp. fresh lemon juice
1 tsp. salt
1/2 clove fresh garlic, minced
1/4 tsp. fresh thyme
2 Tbs.olive oil
6 hamburger buns(see french rounds recipe on site)

Dice the vegetable. Put in food processor and pulse 3 times. Add egg,bread crumbs,lemon juice, salt, thyme to vegetables. Pulse until well blended. Form patties. Cook in pan with 1 Tbs. oil 3 minutes per side.

 Simple Salsa
2 medium tomato seeded and diced
1/2 white onion diced
1 glove of garlic
salt to taste
fresh cilantro diced
Mix all ingredients together

Simple Guacamole

2 medium ripe avocado
1 tablespoon lemon juice
1 teaspoon of onion powder
1/8 teaspoon salt
Peel and chop avocados; place in a small bowl. Sprinkle with lemon juice. Add onion powder and salt; mash coarsely with a fork. Refrigerate until serving.

Taco Bar

1 lb organic chicken 
1 Tbsp Chili powder
¼ tsp Onion powder
¼ tsp crushed red pepper
¼ tsp dried Oregano
½ tsp Paprika
1 ½ tsp Cumin powder
1/2 c crushed tomato 
Salt and Pepper to taste
Romaine Lettuce
Shredded Cheese
Corn Taco Shells
Homemade Simple Salsa (see above) or tomatoes, chopped
Simple Guacamole (see above)
In a lightly greased skillet, cook chicken on medium-high heat, until chicken begins to brown.
Add all seasoning and beans to the beef and stir. (For a milder taste, omit red pepper and reduce chili powder to taste. For a hotter variety, add some Cayenne powder). Allow flavors to blend for a few minutes.
Layer up your tacos..chicken , cheese, lettuce, salsa, and simple gaucamole
Chocolate Crunch
1 cup Wheat/Corn Chex cereal, (2 ounces)
1 cup pretzel sticks broken in half, (2 ounces)
1/4 cup salted roasted almonds, (2 1/2 ounces)
3 tablespoons bittersweet chocolate chips, melted 

Combine Chex, pretzels and almonds in a medium bowl. Drizzle with melted chocolate; stir to combine. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes.

Raspberry Lemon Ice
3 pieces of ice
1/2 cup frozen raspberries
1/3-1/2 cup water
1-2 teaspoons fresh lemon juice
2 teaspoons honey
Combine all ingredients in a blender. Start with 1/3 cup of water and add more after you have
blended the smoothie if you want your drink a bit thinner.
Don’t pour the whole mixture in the glass, leave the last bit
as that is where the seeds will be.

Zucchini Chips

1/4 cup almond meal (or breadcrumbs)
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons almond/rice milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray
Preheat oven to 425°.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.
Kale Chips
1-2 bunches of Kale
Olive oil
Sea salt
Preheat oven to 425
Remove Kale from stalk, leaving the greens in place
Place a little olive oil in a bowl, dip your fingers and rub over Kale
Place Kale on baking sheet and bake for 5 mins or until it starts to turn a bit brown
Turn the Kale over and bake on the other side. Let cool and serve.
    • Healthy Granola Bars
      2 cups (old-fashioned) rolled oats
    • 1 cup whole wheat pastry flour 
    • 1/2 teaspoon salt
    • 2 teaspoons cinnamon, ground
    • 1/4 teaspoon nutmeg, freshly grated
    • 1/2 cup ground flax seeds
    • 1/2 cup olive oil 
    • 1/2 cup honey
    • 2 teaspoons vanilla
    • 1 cup unsweetened applesauce, thick


  1. Preheat oven to 350°F.
  2. Toast oats for 5 minutes in a dry skillet over medium heat. Let cool.
  3. In a large bowl, combine dry ingredients (including oats) and whisk together until well combined.
  4. In a separate bowl, whisk together wet ingredients until well blended.
  5. Add wet mixture to dry ingredients and blend gently until well moistened. Add any of the suggested additions now (see Step 8). Mixture should be moist but not too wet. If it seems too dry and crumbly, add a little more applesauce (by the spoonful).
  6. Line a 9in x 13in pan with parchment paper and press mixture into pan.
  7. Bake at 350°F for 30 minutes. Cut into bars while warm, but let cool completely before removing from pan.
Green Monster Smoothie Pops
1 C frozen mango or favorite frozen fruit
1 C frozen berries
2 T Apple juice or orange concentrate
1/2 to 1 C water or coconut water (enough to get a nice consistency)
2 to 4 large kale leaves  center removed
Place all ingredients in blender(Kale last).  Fill ice pop containers and freeze
Banana Strawberry Ice Cream
3 Frozen banana
1 c of frozen strawberries slightly thawed
1 to 2 t of coconut water or filtered water.
Break up frozen banana and place In a high speed blender, with tsp of coconut water. Blend, add strawberries and blend again.
If it does not blend well add more liquid little at a time.
Can also add fresh strawberries, cocao chips, etc.
Sugarless Oatmeal Cookies
3 mashed ripe banana
1/3  applesauce
2 C oats
1/4 Almond milk or
1/2 C raisin (optional)
1 tsp cinnamon
1 tsp vanilla
Drop by teaspoon on to cookie sheets bake at 350 for `5-20 mins
Healthy Baked Mac and Cheese
  • 3 tablespoons plain dry breadcrumbs,
  • 1 teaspoon extra-virgin olive oil(saute not extra virgin)
  • 1/4 teaspoon paprika
  • 1 10-ounce package spinach, fine diced
  • 1 3/4 cups rice milk, divided
  • 3 tablespoons all-purpose flour
  • 2 cups shredded extra-sharp Cheddar Cheese
  • 1 cup low-fat cottage cheese
  • 1/8 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 ounces (2 cups) whole-wheat elbow macaroni
  1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
  2. Mix breadcrumbs, oil and paprika in a small bowl.  Cut up spinach or put in a food processor and pluse few times.
  3. Heat 1 1/2 cups rice milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
  4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
  5. Bake the casserole until bubbly and golden, 25 to 30 minutes.