Recipes

Recipes – Some of my favorites 🙂

Superfood Green Drink with Fruit

Add Green Veggies to fill half the blender (my Ninja is very large): (examples)

  • Spinach
  • Romaine LettuceFruit Superfood Drink
  • Swiss Chard
  • Kale
  • Ginger root (personal favorite)

Blend green ingredients with 1 to 2 cups of filtered water.

Add Fruit and other ingredients to fill half the blender : (my favorites)

  • Banana
  • Apple
  • Strawberries
  • Blueberries
  • Any frozen fruit
  • Superfood Powder, 2 Tablespoons  *
  • Ground, Organic Flax seeds or Chia seeds
  • Water,  1 to 2 cups

Optional ingredients:

  • Bell Peppers
  • Broccoli
  • Asparagus
  • Carrots
  • Squash
  • Kiwi (clean skin and all)
  • Almonds
  • Honey
  • Ice

Adding an extra cup of water turns the smoothie into a fruit “drink” rather than smoothie  .
Some people add ice.

For many years, I made this blended fruit drink with only fruit and Superfood Powder.  Last year, I thought it would be a good idea to put more calcium and protein into my diet, so I added the green veggies!  Then I began adding all types of veggies to add more raw veggies to my diet.

Our digestive system benefits from the enzymes in raw fruits and veggies.
Cooking, smoking, and caffeine destroys many of the minerals and vitamins in our foods.

* I added the Superfood Powder over the past 10 years ago, as a measure of disease and illness prevention.  Being an alternative health care provider, I feel the necessity to stay well and lead others by example.  The raw foods and sea veggies give me energy, a better immune system and improved eye site.  “An ounce of prevention is worth a pound of cure”. Good motto …

Our Superfood Smoothie Drink has become very popular with many of our clients. This simple recipe allows me to maximize the number of “raw” servings I eat per day.

Enjoy !

Leslie Lyon
Cary, NC

For your convenience, you may call ReNuz to order the Superfood Powder.  702.773.9792

 


Oven “Fried” Kale “Chips”
Oven “Fried” Potatoes
Oven “Fried” Sweet Potatoes

Kale Chips

Hungry for fries?
Slice potatoes or Kale into long thin pieces.
Drizzle with a little virgin olive oil, sea salt and pepper.
Pop them in the oven to crisp to perfection—irresistible!

Taken from: EatingWell Magazine
——————————————————————————–
READER’S COMMENT: “These fries were delicious. I left the skin on so one side was deliciously crispy but the other side was still somewhat soft. ”

; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 27 g carbohydrates; 3 g protein; 4 g fiber; 94 mg sodium; 576 mg potassium.

Nutrition Bonus:

6 servings

Active Time: 15 minutes

Total Time: 45 minutes

Ingredients
1 pound all-purpose potatoes, preferably Yukon Gold (2-4 medium), scrubbed
1 pound sweet potatoes, (about 2 small), scrubbed
1 bag of Kale
1 tablespoon extra-virgin olive oil
1/4 teaspoon paprika
Salt and freshly ground pepper, to taste

Preparation:
Position rack in upper third of oven; preheat to 450°F.
Coat a baking sheet with cooking spray.
Cut each potato lengthwise into 8 wedges.
Cut sweet potatoes into wedges about the same size.
Place potatoes and sweet potatoes in a large bowl and toss with oil, paprika, salt and pepper.
(Kale: drizzle olive oil over the leaves then lightly salt and pepper.)
Spread the potatoes or kale on the prepared baking sheet and roast for 20 minutes.
(Depending on your oven, only cook Kale 15 to 20 minutes … cooking longer will char it.)
Loosen and turn potatoes; roast until golden brown, 10 to 15 minutes longer. Serve immediately.

Nutrition
Per serving: 138 calories Vitamin A (71% daily value), Vitamin C (42% dv), Fiber and Potassium (16% dv).

EatingWell Magazine

Green Juice

Really fresh, green, salad type of juice … very good as a morning drink.

Nutrition Benefits:

Kale is known as a powerful antioxidant / anti-inflammatory plant,
very high in vitamin K, C and rich in calcium.
Apples may reduce the risk of colon cancer, prostate cancer and lung cancer.

Ingredients:
3 Romaine leafs
5 Celery ribs
1 Cucumber
3 Kale leafs
5 Parsley ribs
2 granny smith Apples
5 Spinach leafs
1 oz Lemon juice

Juice all ingredients and enjoy. The quicker you can drink it the better. I normally double or triple the recipe and have several juices a day.

Sondra
Wake Forest, NC

Pineapple – Apple – Mint Drink

My favorite juices are pineapple and apple juice. The mint makes a perfect combination.
You can play around with the ratio for different results (apples/pineapples).
Note: to prepare the pineapple, lay it on its side in the refrigerator for half an hour before you cut it.
This allows the juices from the bottom of the pineapple to spread throughout,
giving you a much more flavorful juice.

Nutrition benefits:
Pineapples are rich with enzyme and protein and known to reduce risk in kidney or liver disease.

Ingredients:
1/3 Pineapple
2 granny smith Apples
4 tbsp Mint (finely chopped)
1 oz Lime juice

Sondra
Wake Forest, NC

Chuck’s Guacamole Dip

3 med ripe Avocados (feels soft to the touch)
2 large Tomatoes
1 large Onion
2 tbs. Picante Very Hot Mexican Sauce
A few shakes of Pepper
A few shakes of Salt

Mince the onions.
Mince the tomatoes.
Mash the avocados.
Add Picante Sauce, salt and pepper.
Mix together and enjoy this delicious, healthy
and energizing dish on some whole wheat crackers or corn chips.

Chuck Graham
Lexington, NC

Texas Caviar

Ingredients:

½ Pound of Black Eyed Peas – soaked 12 hours, rinsed and drained **
½ Cup of Italian Salad Dressing
2 Tomatoes, diced
½ Cup of Bell Peppers (any color), diced
½ Cup of Diced Sweet Onions
2 or 3 Jalapeño Peppers, minced (optional for me 🙂
2 Garlic Cloves, minced

Tortilla Chips (or Tortilla Scoops)
1. Combine all ingredients, (except for chips), and mix well.
2. Refrigerate until chilled.
3. Serve with chips .

Here is hoping you enjoy this tasty treat to share!

Leslie Lyon
Cary, NC

** Are you aware that soaking the beans allows the bean to release enzymes, which help you digest your food better ? When we age, our body produces less enzymes. Some people take enzyme supplements before every meal to aid in the digestion of their food and help the body absorb nutrients more efficiently.

Broccoli / Cauliflower Salad

6 c broccoli
3 c cauliflower
1/2 c raisins
1/3 c walnut pieces
1/4 c Olive oil
1/4 c cider vinegar
1/2 tsp basil
1/2 tsp pepper

In saucepan bring 2 inches water to boiling.
Add broccoli, return to boiling.
Cook, covered, for 2 minutes, drain,
rinse with cold water, drain.
Do same for cauliflower.
In 2 or 2 1/2 quart bowl, layer broccoli,
cauliflower, raisins and walnuts.
Cover/chill.
In screw top jar combine olive oil,
vinegar, basil, pepper. Shake well.
Add dressing just before serving.

2/3 cup serving 128 cal. 1 g. sat. fat.

Leslie Lyon
Cary, NC

 

Charlie’s Lentil and Sweet Potato Stew

Ingredients

2 cups of dry (uncooked) Lentils
1 link of Smoked Turkey Sausage
1 medium Onion
1 grated Garlic Clove (Size and Amount are personal preference)
4 cups of Chicken Broth
1 cup of chopped Stewed Tomatoes
1 medium Carrot
1 cup of fresh Spinach (chopped)
1 medium Sweet Potato
1 Tbs. Worcestershire Sauce
1/4 tsp. Oregano
1/4 tsp. Black Pepper
1/8 tsp. Cumin
1 Bay Leaf

 

Cooking Instructions

  • Saute onions, garlic, and sausage, until the sausage is brown.
  • Stir in all other ingredients, except the fresh spinach.
  • Bring mixture to a boil, then reduce heat and simmer for 20 minutes.
  • Add Spinach for the last 5 minutes.

 

Charlie's Lentil and Sweet Potato StewEnjoy this savory and delicious winter time treat.  The mixture of the flavors are simply delicious!

 

Charlie Kincaid

Cary, NC

 

 

Corn and Ginger Soup

Ingredients:
1 Tbsp vegetable oil
1/2 cup finely chopped scallions
1 Tbsp finely sliced ginger
2 cups corn kernels (frozen or cut fresh from corn cobs)
1 24 ounce chicken stock
1 Tbsp Shao hsing wine (optional)
1/2 Tsp white pepper
1 Tsp sugar
1 Tsp salt
2 Tbsp soy sauce
2 Tbsp chopped cilantro
1 tsp sesame oil

Cooking:
Heat oil and saute scallions & ginger for one minute.

Add corn and continue stirring another minute.

Pour in chicken stock and bring to a boil.

Add wine, pepper, sugar, salt, and soy sauce and simmer for 5 minutes.

To serve, add a few drops of sesame oil and pinch of cilantro to each
serving bowl.

Michelle Hearne,
Raleigh, NC

Fresh Flounder

The fresher the flounder the better the dish 🙂

Mix equal parts extra virgin olive oil and butter to generously cover the bottom of the pan.
Heat on medium heat.
Sauté Flounder for 3 minutes on the first side.

While the Flounder is cooking, thinly slice a shallot.
After the flounder cooks for 3 minutes,
add the shallot to the pan and turn the flounder.
Sauté for an additional 3 minutes.

The fisherman that shared this recipe with me said that after eating this I might not want to eat anything else. He just might be right. If you can get fresh, local flounder, this dish is hard to beat.

Sondra
Wake Forest, NC

German – High Protein Banana Cake

A banana has three kinds of natural sugar: sucrose, fructose, and glucose. It also has an abundant amount of fiber. The amount of sugar in a banana gives instant energy to your body. Researches show that two bananas can supply you enough energy to work out for 90 minutes.

Other than sugar, it also contains some vitamins and minerals such as vitamin B6, vitamin C, potassium, magnesium, phosphor, and manganese. Those minerals are the minerals you commonly get in a sport drink. It also helps to treat some medical disorders.

A banana can prevent depression. According to some surveys done to some people with depression, they feel better after eating a banana. It contains tryptophan, an essential amino acid your body uses to synthesize serotonin. Serotonin is a hormone that makes you feel relaxed. It is a hormone thought to produce better sleep and mood.

Banana contains a high amount of iron. People who suffer from anemia can make banana part of their daily meals to stimulate hemoglobin production in their bodies. Lack of hemoglobin is one of the most common causes of anemia.

The high amount of potassium in a banana makes it a natural remedy for hypertension. US Food and Drug Administration allows the industries that produce food products from banana to officially claim a banana as a natural remedy to treat high blood pressure. Potassium is also beneficial for preventing stroke.

The high amount of fibers in a banana can help prevent constipation. Lack of fibers is the most common cause of constipation. Consuming more fibers can help improve your digestive health and eliminate some digestive problems.

There are more health benefits you can get from a banana.

Here is a recipe you can try to enhance its natural flavor. (For three servings)

Ingredients:
– 35 grams of instant oatmeal
– 50 grams of whey protein, vanilla flavor
– 1 egg white
– 25 mL of water
– 100 grams of banana
– One tablespoon of palm oil

How to make it:
– Mix whey protein powder and oatmeal. Leave it aside.
– Put egg white, banana, water, whey powder, and palm oil into the blender.
– Blend them together until smooth.
– Prepare a medium size mold for brownies (15 x 10 cm).
– Grease it with palm oil.
– Pour the mixture into it.
– Bake it at 180-200 degree Celcius for 30 minutes.
– Ready to serve.

Nutrition Facts per serving
– Energy: 170 calories
– Fat: 4.7 grams
– Carbohydrate: 14.8 grams
– Fibers: 2 grams
– Protein: 17 grams

Recipe by: Tanja Fisher
“blog contributor”

 

Middle Eastern Lamb Stew

This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can’t find boneless shoulder stew meat, do not substitute more-expensive lamb leg—it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and de-bone them. Serve over Bulgar or Quinoa and accompany with a salad.

EatingWell Magazine

8 servings, about 1 cup each

Active Time: 40 minutes

Total Time: 4 1/4-6 3/4 hours

Ingredients:
1 1/2 pounds boneless lamb stew meat, (shoulder cut) or
2 1/2 pounds lamb shoulder chops, de-boned, trimmed and cut into 1-inch chunks
1 tablespoon olive oil
4 teaspoons ground cumin
1 tablespoon ground coriander
1/4 teaspoon cayenne pepper
1/4 teaspoon sea salt
Freshly ground pepper, to taste
1 large or 2 medium sweet onions, chopped
1 28-ounce can diced tomatoes
3/4 cup reduced-sodium chicken broth
4 cloves garlic, minced
1 15- or 19-ounce can chickpeas, rinsed
(I prefer soaking the dried chickpeas, rather than canned 🙂
6 ounces baby spinach

Preparation:
Place lamb in a 4-quart or larger slow cooker.
Mix oil, cumin, coriander, cayenne, salt and pepper in a small bowl.
Coat the lamb with the spice paste and toss to coat well.
Top with onion.
Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat.
Pour over the lamb and onion.
Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
Skim or blot any visible fat from the surface of the stew.
Mash 1/2 cup chickpeas with a fork in a small bowl.
Stir the mashed and whole chickpeas into the stew, along with spinach.
Cover and cook on high until the spinach is wilted, about 5 minutes.

Make Ahead Tip: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refrigerate in separate covered containers for up to 1 day.

Nutrition:
Per serving: 319 calories; 15 g fat (5 g sat, 6 g mono); 92 mg cholesterol; 15 g carbohydrates; 30 g protein; 5 g fiber; 494 mg sodium; 238 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Vitamin A (25% dv), Iron (20% dv).

EatingWell Magazine

 

Squash, Chickpea and Red Lentil Stew

Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice, Quinoa or steamed spinach.

EatingWell Magazine

8 servings

Active Time: 30 minutes

Total Time: 8 hours (including the 1-hour quick-soak for chickpeas)

Ingredients
3/4 cup dried chickpeas
2 1/2 pounds butternut squash, seeded and cut into 1-inch cubes
2 large carrots, peeled and cut into 1/2-inch pieces
1 large sweet onion, chopped
1 cup red lentils
4 cups vegetable broth
2 tablespoons tomato paste
1 tablespoon minced peeled fresh ginger
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1/4 teaspoon saffron (See note)
1/4 teaspoon freshly ground pepper
1/4 cup lime juice
1/2 cup chopped roasted unsalted peanuts
1/4 cup packed fresh cilantro leaves, chopped

Preparation:
Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight.
(Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.)
Drain when ready to use.
Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.
Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
Stir in lime juice.
Serve sprinkled with peanuts and cilantro.

(Note) Considered the world’s most expensive spice, saffron contributes a pungent flavor and intense yellow color. It is sold in threads and powdered form.

Nutrition
Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 14 g protein; 11 g fiber; 578 mg sodium; 1029 mg potassium.

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

EatingWell Magazine

Sweet Potato Smoothie Recipe

Bake 1 large sweet potato and let it cool.
In a 72 oz Blender, add all ingredients (add all veggies, first).

Add:
5 leaves of Red or Boston living lettuce
1 broccoli bunch and stem
1/2 cup of alfalfa sprouts
1 cup of water
1 cup of Greek yogurt- plain
4 small bananas or 3 medium sized
1 sweet potato (cooked and cooled)
12 raw almonds
1 sprinkle of cinnamon
1 sprinkle of nutmeg
1/2 cup of ice.

Blend and enjoy!

Lynn Carter,
Raleigh, NC

Fruit Superfood Drink

Comments 21

  1. Chicken and Sweet Potato Stew

    Here’s a dinnertime warmer with a hint of spring’s sweetness, designed for that day when you’d rather be outside raking the leaves from the garden, getting it ready for what’s ahead, than slaving over the stove.

    From: EatingWell Magazine

    6 servings

    Active Time: 20 minutes

    Total Time: 5 hours 20 minutes

    Ingredients
    6 bone-in chicken thighs, skin removed, trimmed of fat
    2 pounds sweet potatoes, peeled and cubed
    1/2 pound white button mushrooms, thinly sliced
    6 large shallots, peeled and halved
    4 cloves garlic, peeled
    1 cup dry white wine
    2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
    1 teaspoon sea salt
    1/2 teaspoon freshly ground pepper
    1 1/2 tablespoons white-wine vinegar

    Preparation:
    Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine.
    Put the lid on and cook on low until the potatoes are tender, about 5 hours.
    Before serving, remove bones from the chicken, if desired, and stir in vinegar.

    Nutrition
    Per serving: 285 calories; 6 g fat (2 g sat, 2 g mono); 50 mg cholesterol; 35 g carbohydrates; 17 g protein; 5 g fiber; 519 mg sodium; 866 mg potassium.

    Nutrition Bonus: Vitamin A (430% daily value), Potassium (25% dv), Fiber (20% dv).

    From: EatingWell Magazine

    Leslie’s version 🙂 of the same recipe:

    Sweet Potato Stew

    2 large free range chicken breasts, bone in.
    2 large sweet potatoes
    2 medium onions
    4 cups (? didn’t measure) of chicken broth
    1 can of Hunts diced tomatoes flavored with spices
    1-1/2 cups frozen corn (which I forgot ;-))
    Several shakes of curry powder
    Several shakes of oregano
    Several shakes of sweet basil

    Directions:

    Dice the chicken, sweet potatoes and onions.
    Add to the chicken broth, tomatoes, curry, basil and oregano into a slow cooker on low for 6 or more hours.
    About 30 minutes before serving, add the corn (which I forgot and the stew was delicious anyway ).

    Serves 8 (or one person for several days).

    Enjoy ! I am all about making cooking easy and fun !

    Leslie Lyon
    Cary, NC

  2. Slow-Cooked Beans

    By cooking your own dried beans, you save money, reduce sodium and get better flavor along with, surprisingly, more vitamins and minerals. If you can’t use the whole batch, freeze surplus cooked beans for later use in soups, salads and dips. The range of time for cooking beans is wide and varies with the age and the type of beans selected.

    EatingWell Magazine

    6 cups

    Active Time: 10 minutes

    Total Time: 3 1/2-5 hours

    Ingredients
    1 pound dried beans, such as black beans, kidney beans, black-eyed peas, great northern or pinto beans
    1 sweet onion, chopped
    4 cloves garlic, minced
    6 sprigs fresh thyme, or 1 teaspoon dried
    1 bay leaf
    5 cups boiling water
    1/2 teaspoon sea salt

    Preparation:
    Soak beans in enough cold water to cover them by 2 inches for 6 hours or overnight.
    (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.)
    Drain the beans and place them in a slow cooker.
    Add onion, garlic, thyme and bay leaf.
    Pour in boiling water, just to cover beans.
    Cook, covered, on high until beans are tender, 2 to 3 1/2 hours.
    Add salt, cover, and cook for 15 minutes more.

    Nutrition
    Per cup: 260 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 48 g carbohydrates; 15 g protein; 19 g fiber; 201 mg sodium; 726 mg potassium.

    Nutrition Bonus: Folate (61% daily value), Iron (25% dv), Magnesium (24% dv), Potassium (21% dv), Calcium (15% dv).

    EatingWell Magazine

  3. Southern Kale

    From EatingWell Magazine

    Kale becomes melt-in-your-mouth tender in this recipe. Assertive garlic and salty country ham stand up to kale’s bold flavor. (See Leslie’s notes below 🙂

    4 servings

    Active Time: 50 minutes

    Total Time: 50 minutes

    Ingredients
    2 teaspoons extra-virgin olive oil
    2 teaspoons minced garlic
    2 ounces country ham, (see Note), pancetta or prosciutto, diced (about 1/2 cup)
    15 cups stemmed, torn and rinsed kale, (1-2 bunches)
    2 cups water
    1/4 teaspoon crushed red pepper
    Preparation
    Heat oil in a large high-sided skillet over medium-high heat. Add garlic, stir, and immediately add ham (or pancetta or prosciutto). Add kale by the handful, stirring to make room for more leaves. When all the kale has been added, add water and crushed red pepper; stir to combine. Bring to a simmer, cover and cook, stirring occasionally, for 15 minutes. Uncover and continue to simmer, stirring occasionally, until most of the water has evaporated and the kale is tender, 10 to 15 minutes more. Serve warm.

    Tips and Notes
    Note: Dry, salt-cured and aged between 90 and 180 days, country ham is potent, salty and delicious; a little goes a long way.

    (Leslie’s notes 🙂 : If you are watching your fat grams, this recipe is delicious with extra virgin olive oil, without the ham or cheese ! 🙂 I always add a sweet onion for flavoring when I cook green leafy vegetables !

    Nutrition
    Per serving: 93 calories; 4 g fat (1 g sat, 2 g mono); 10 mg cholesterol; 8 g carbohydrates; 6 g protein; 3 g fiber; 412 mg sodium; 371 mg potassium.

    Nutrition Bonus: Vitamin A (360% daily value), Vitamin C (90% dv)

    EatingWell Magazine

  4. German – High Protein Banana Cake

    A banana has three kinds of natural sugar: sucrose, fructose, and glucose. It also has an abundant amount of fiber. The amount of sugar in a banana gives instant energy to your body. Researches show that two bananas can supply you enough energy to work out for 90 minutes.

    Other than sugar, it also contains some vitamins and minerals such as vitamin B6, vitamin C, potassium, magnesium, phosphor, and manganese. Those minerals are the minerals you commonly get in a sport drink. It also helps to treat some medical disorders.

    A banana can prevent depression. According to some surveys done to some people with depression, they feel better after eating a banana. It contains tryptophan, an essential amino acid your body uses to synthesize serotonin. Serotonin is a hormone that makes you feel relaxed. It is a hormone thought to produce better sleep and mood.

    Banana contains a high amount of iron. People who suffer from anemia can make banana part of their daily meals to stimulate hemoglobin production in their bodies. Lack of hemoglobin is one of the most common causes of anemia.

    The high amount of potassium in a banana makes it a natural remedy for hypertension. US Food and Drug Administration allows the industries that produce food products from banana to officially claim a banana as a natural remedy to treat high blood pressure. Potassium is also beneficial for preventing stroke.

    The high amount of fibers in a banana can help prevent constipation. Lack of fibers is the most common cause of constipation. Consuming more fibers can help improve your digestive health and eliminate some digestive problems.

    There are more health benefits you can get from a banana.

    Here is a recipe you can try to enhance its natural flavor. (For three servings)

    Ingredients:
    – 35 grams of instant oatmeal
    – 50 grams of whey protein, vanilla flavor
    – 1 egg white
    – 25 mL of water
    – 100 grams of banana
    – One tablespoon of palm oil

    How to make it:
    – Mix whey protein powder and oatmeal. Leave it aside.
    – Put egg white, banana, water, whey powder, and palm oil into the blender.
    – Blend them together until smooth.
    – Prepare a medium size mold for brownies (15 x 10 cm).
    – Grease it with palm oil.
    – Pour the mixture into it.
    – Bake it at 180-200 degree Celcius for 30 minutes.
    – Ready to serve.

    Nutrition Facts per serving
    – Energy: 170 calories
    – Fat: 4.7 grams
    – Carbohydrate: 14.8 grams
    – Fibers: 2 grams
    – Protein: 17 grams

    Recipe by: Tanja Fisher

  5. BEET LOVERS –TRY baking fresh beets and you will never want another water logged one again!

    Baked Beets and Steamed Beet Greens

    Fresh beets
    (I usually cook 3 at a time but you can cook as many as you like – HT Heirloom are the best!)

    Wash beets and remove greens – set greens aside for steaming later.
    Place beets in foil lined baking dish and drizzle with a small amount of olive oil.
    Seal top of dish with a second sheet of foil.

    Bake 350 degrees – 1 hour
    Allow beets to cool and simply peel the outer skin off the beet and toss……

    To cook the beet greens:
    Place them back into the beet baking pan (no foil cover).
    Sprinkle a small amount of water and bake at 425 degree for about 5-8 minutes until the greens wilt and turn dark green. These, too, are fabulous steamed!

    If you have leftovers, toss them into your morning smoothly with a tomato for a yummy veggie smoothly.

    Diane Bruce
    Clayton, NC

  6. Fresh Flounder

    The fresher the flounder the better the dish 🙂

    Mix equal parts extra virgin olive oil and butter to generously cover the bottom of the pan.
    Heat on medium heat.
    Sauté Flounder for 3 minutes on the first side.

    While the Flounder is cooking, thinly slice a shallot.
    After the flounder cooks for 3 minutes,
    add the shallot to the pan and turn the flounder.
    Sauté for an additional 3 minutes.

    The fisherman that shared this recipe with me said that after eating this I might not want to eat anything else. He just might be right. If you can get fresh, local flounder, this dish is hard to beat.

    Sondra
    Wake Forest, NC

  7. Corn and Ginger Soup

    Ingredients:
    1 Tbsp vegetable oil
    1/2 cup finely chopped scallions
    1 Tbsp finely sliced ginger
    2 cups corn kernels (frozen or cut fresh from corn cobs)
    1 24 ounce chicken stock
    1 Tbsp Shao hsing wine (optional)
    1/2 Tsp white pepper
    1 Tsp sugar
    1 Tsp salt
    2 Tbsp soy sauce
    2 Tbsp chopped cilantro
    1 tsp sesame oil

    Cooking:
    Heat oil and saute scallions & ginger for one minute.

    Add corn and continue stirring another minute.

    Pour in chicken stock and bring to a boil.

    Add wine, pepper, sugar, salt, and soy sauce and simmer for 5 minutes.

    To serve, add a few drops of sesame oil and pinch of cilantro to each
    serving bowl.

    Michelle Hearne,
    Raleigh, NC

  8. Post
    Author

    Sweet Potato Smoothie Recipe

    Bake 1 large sweet potato and let it cool.
    In a 72 oz Blender, add all ingredients (add all veggies, first).

    Add:
    5 leaves of Red or Boston living lettuce
    1 broccoli bunch and stem
    1/2 cup of alfalfa sprouts
    1 cup of water
    1 cup of Greek yogurt- plain
    4 small bananas or 3 medium sized
    1 sweet potato (cooked and cooled)
    12 raw almonds
    1 sprinkle of cinnamon
    1 sprinkle of nutmeg
    1/2 cup of ice.

    Blend and enjoy!

    Lynn Carter,
    Raleigh, NC

  9. Green Juice

    Really fresh, green, salad type of juice … very good as a morning drink.

    Nutrition Benefits:

    Kale is known as a powerful antioxidant / anti-inflammatory plant,
    very high in vitamin K, C and rich in calcium.
    Apples may reduce the risk of colon cancer, prostate cancer and lung cancer.

    Ingredients:
    3 Romaine leafs
    5 Celery ribs
    1 Cucumber
    3 Kale leafs
    5 Parsley ribs
    2 granny smith Apples
    5 Spinach leafs
    1 oz Lemon juice

    Juice all ingredients and enjoy. The quicker you can drink it the better. I normally double or triple the recipe and have several juices a day.

    Sondra
    Wake Forest, NC

  10. Pineapple – Apple – Mint Drink

    My favorite juices are pineapple and apple juice. The mint makes a perfect combination.
    You can play around with the ratio for different results (apples/pineapples).
    Note: to prepare the pineapple, lay it on its side in the refrigerator for half an hour before you cut it.
    This allows the juices from the bottom of the pineapple to spread throughout,
    giving you a much more flavorful juice.

    Nutrition benefits:
    Pineapples are rich with enzyme and protein and known to reduce risk in kidney or liver disease.

    Ingredients:
    1/3 Pineapple
    2 granny smith Apples
    4 tbsp Mint (finely chopped)
    1 oz Lime juice

    Sondra
    Wake Forest, NC

  11. Chuck’s Guacamole Dip

    3 med ripe Avocados (feels soft to the touch)
    2 large Tomatoes
    1 large Onion
    2 tbs. Picante Very Hot Mexican Sauce
    A few shakes of Pepper
    A few shakes of Salt

    Mince the onions.

    Mince the tomatoes.

    Mash the avocados.

    Add Picante Sauce, salt and pepper.

    Mix together and enjoy this delicious, healthy
    and energizing dish on some whole wheat crackers or corn chips.

  12. Texas Caviar

    Ingredients:

    ½ Pound of Black Eyed Peas – soaked 12 hours, rinsed and drained **

    ½ Cup of Italian Salad Dressing

    2 Tomatoes, diced

    ½ Cup of Bell Peppers (any color), diced

    ½ Cup of Diced Sweet Onions

    2 or 3 Jalapeño Peppers, minced (optional for me 🙂

    2 Garlic Cloves, minced

    Tortilla Chips (or Tortilla Scoops)

    1. Combine all ingredients, (except for chips), and mix well.

    2. Refrigerate until chilled.

    3. Serve with chips .

    Here is hoping you enjoy this tasty treat to share!

    Leslie Lyon
    Cary, NC

    ** Are you aware that soaking the beans allows the bean to release enzymes, which help you digest your food better ? When we age, our body produces less enzymes. Some people take enzyme supplements before every meal to aid in the digestion of their food and help the body absorb nutrients more efficiently.

  13. Post
    Author

    Broccoli / Cauliflower Salad

    6 c broccoli
    3 c cauliflower
    1/2 c raisins
    1/3 c walnut pieces
    1/4 c Olive oil
    1/4 c cider vinegar
    1/2 tsp basil
    1/2 tsp pepper

    In saucepan bring 2 inches water to boiling.
    Add broccoli, return to boiling.
    Cook, covered, for 2 minutes, drain,
    rinse with cold water, drain.
    Do same for cauliflower.
    In 2 or 2 1/2 quart bowl, layer broccoli,
    cauliflower, raisins and walnuts.
    Cover/chill.
    In screw top jar combine olive oil,
    vinegar, basil, pepper. Shake well.
    Add dressing just before serving.

    2/3 cup serving 128 cal. 1 g. sat. fat.

    Leslie Lyon
    Cary, NC

  14. Charlie’s Lentil Stew

    2 cups of Lentils (from the bag)
    1 Link of Smoked Turkey Sausage
    1 Medium Onion
    1 Grated garlic (size is personal preference 🙂
    4 cups of Chicken broth
    1 cup of chopped stewed tomatoes
    1 Medium Carrot
    1 cup of fresh Spinach (chopped)
    1 Medium Sweet Potato
    1 Tbs. Worcestershire Sauce
    1/4 Tsp. Oregano
    1/4 Tsp. Black Pepper
    1/8 Tsp. Cumin
    1 Bay Leaf

    Saute onions, garlic, sausage until the sausage is brown.

    Stir in all other ingredients, except the fresh spinach.

    Bring mixture to a boil, then reduce heat and simmer for 20 minutes.

    Add Spinach for the last 5 minutes.

    Enjoy this savory and delicious winter time treat !

    The mixture of the flavors are simply delicious !

    Charlie Kincaid
    Cary, NC

  15. Eating raw food, gives me more energy 🙂
    This simple recipe allows me to maximize the number of “raw” servings I eat per day.
    I make it every morning and gather some of the ingredients from my herb box “raised” garden !

    Fruit and Veggie Blender Drink

    Add Fruit to fill half the blender : (my favorites)

    1 Banana
    1 apple
    Strawberries
    Blueberries

    Add Green Veggies to fill half the blender (my Ninja is very large): (examples)

    Spinach
    Swiss Chard
    Cucumbers

    Optional fresh veggies and fruit:

    Bell Peppers
    Broccoli
    Asparagus
    Carrots
    Squash
    Kiwi (clean skin and all)
    Almonds
    Almond Milk
    Honey
    Ice
    * Superfood Powder (mainly sea veggies) 🙂

    For many years, I made this blended fruit drink with fruit and Superfood Powder.
    Last year, I thought it would be a good idea to put more calcium into my diet, so I added the green veggies!

    Then I began adding all types of veggies to add more raw veggies to my diet.
    Our digestive system benefits from the enzymes in raw fruits and veggies.
    Cooking, smoking, and caffeine depletes the minerals and vitamins.

    You may add 1-2 cups of water to the mixture to blend it.
    I add 1/4 cup of Almond milk for flavoring, but this is not necessary.
    Adding an extra cup of water turns the smoothie into a fruit “drink” rather than smoothie 🙂
    Some people add ice.

    * I added the Superfood Powder over 10 years ago, as a measure of prevention.
    Being an alternative health care provider, I feel the necessity to stay well and lead others by example. 🙂
    The raw foods and sea veggies give me energy, a better immune system and improved eye site. 🙂
    “An ounce of prevention is worth a pound of cure”. Good motto 🙂

    I usually recommend the Superfood to clients who need serious detox for fighting “chronic” illnesses.
    This recipe can reverse a chronic illness in less than one week … 😀
    For some, who are “addicted to their illness”, it may take 3 weeks … 🙂
    Some people use this Superfood recipe for prevention and maintenance, as I do … 😀

    Enjoy !

    Leslie Lyon
    Cary, NC

  16. Oven “Fried” Potatoes
    Oven “Fried” Sweet Potatoes
    Oven “Fried” Kale “Chips”

    Hungry for fries?
    Slice potatoes or Kale into long thin pieces.
    Drizzle with a little virgin olive oil, sea salt and pepper.
    Pop them in the oven to crisp to perfection—irresistible!

    Taken from: EatingWell Magazine
    ——————————————————————————–
    READER’S COMMENT: “These fries were delicious. I left the skin on so one side was deliciously crispy but the other side was still somewhat soft. ”

    ; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 27 g carbohydrates; 3 g protein; 4 g fiber; 94 mg sodium; 576 mg potassium.

    Nutrition Bonus:

    6 servings

    Active Time: 15 minutes

    Total Time: 45 minutes

    Ingredients
    1 pound all-purpose potatoes, preferably Yukon Gold (2-4 medium), scrubbed
    1 pound sweet potatoes, (about 2 small), scrubbed
    1 bag of Kale
    1 tablespoon extra-virgin olive oil
    1/4 teaspoon paprika
    Salt and freshly ground pepper, to taste

    Preparation:
    Position rack in upper third of oven; preheat to 450°F.
    Coat a baking sheet with cooking spray.
    Cut each potato lengthwise into 8 wedges.
    Cut sweet potatoes into wedges about the same size.
    Place potatoes and sweet potatoes in a large bowl and toss with oil, paprika, salt and pepper.
    (Kale: drizzle olive oil over the leaves then lightly salt and pepper.)
    Spread the potatoes or kale on the prepared baking sheet and roast for 20 minutes.
    (Depending on your oven, only cook Kale 15 to 20 minutes … cooking longer will char it.)
    Loosen and turn potatoes; roast until golden brown, 10 to 15 minutes longer. Serve immediately.

    Nutrition
    Per serving: 138 calories Vitamin A (71% daily value), Vitamin C (42% dv), Fiber and Potassium (16% dv).

    EatingWell Magazine

  17. Hamburger Buddy ~~~ A good kid recipe !!!

    Very finely chopping onion, mushrooms and carrots in the food processor is not only fast—it makes the vegetables hard to detect for picky eaters. They also form the base for the sauce of this ground beef skillet supper. Make it a meal: Serve with a green salad.

    (Leslie’s note: The point of using the blender to blend the veggies is to disguise them … guess you already figured that one out ! )

    EatingWell Magazine

    6 servings, about 1 1/3 cups each

    Active Time: 40 minutes

    Total Time: 40 minutes

    Ingredients
    3 cloves garlic, crushed and peeled
    2 medium carrots, cut into 2-inch pieces
    10 ounces white mushrooms, large ones cut in half
    1 large onion, cut into 2-inch pieces
    1 pound 90%-lean ground beef
    2 teaspoons dried thyme (or oregano)
    3/4 teaspoon sea salt
    1/4 teaspoon freshly ground pepper
    2 cups water
    1 14-ounce can reduced-sodium beef broth, divided
    8 ounces whole-wheat elbow noodles, (2 cups)
    2 tablespoons Worcestershire sauce

    Preparation:
    Fit a food processor (or a Ninja Blender 🙂 with the steel blade attachment.
    Add garlic, carrots, mushrooms onions, or anything you want to disguise and process until they are finely minced.

    Cook beef in a large skillet over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes.

    Stir in the minced vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.

    In a separate pan, stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil.

    Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.

    Nutrition
    Per serving: 326 calories; 10 g fat (4 g sat, 3 g mono); 54 mg cholesterol; 38 g carbohydrates; 23 g protein; 4 g fiber; 431 mg sodium; 644 mg potassium.

    Nutrition Bonus: Vitamin A (70% daily value), Zinc (33% dv), Iron (20% dv), Potassium (18% dv).

    EatingWell Magazine

    PS: This recipe has been slightly modified by Leslie Lyon to make it “kid” simple 🙂

  18. Broccoli with Caramelized Onions and Pine Nuts

    Broccoli’s impressive nutritional profile (think folate, vitamins C and A, fiber, phytochemicals) puts it high on the list of foods to eat more of, an inviting task when you toss it with crunchy pine nuts, soft, sweet onions and tangy balsamic vinegar.

    EatingWell Magazine

    ——————————————————————————–
    READER’S COMMENT:

    “Quick, easy, and delicious. The pine nuts add a nice crunchiness. Instead of tossing the broccoli with the other ingredients in a separate bowl, I turned off the burner tossed the broccoli with the nuts and onions right in the skillet…

    4 servings, 3/4 cup each

    Active Time: 15 minutes

    Total Time: 25 minutes

    Ingredients:
    3 tablespoons pine nuts, or chopped slivered almonds
    2 teaspoons extra-virgin olive oil
    1 cup chopped sweet onion, (about 1 medium)
    1/4 teaspoon sea salt, or to taste
    4 cups broccoli florets
    2 teaspoons balsamic vinegar
    Freshly ground pepper, to taste

    Preparation:
    Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes.
    Transfer to a small bowl to cool.
    Add oil to the pan and heat over medium heat.
    Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes.
    Meanwhile, steam broccoli until just tender, 4 to 6 minutes.
    Transfer to a large bowl.
    Add the nuts, onion, vinegar and pepper; toss to coat.
    Serve immediately.

    Nutrition:

    Per serving: 102 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 9 g carbohydrates; 3 g protein; 3 g fiber; 166 mg sodium; 328 mg potassium.

    Nutrition Bonus: 69 mg vitamin c (110% dv), 45% dv vitamin a, 62 mcg folate (16% dv).

    EatingWell Magazine

  19. Middle Eastern Lamb Stew

    This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can’t find boneless shoulder stew meat, do not substitute more-expensive lamb leg—it tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and de-bone them. Serve over Bulgar or Quinoa and accompany with a salad.

    EatingWell Magazine

    8 servings, about 1 cup each

    Active Time: 40 minutes

    Total Time: 4 1/4-6 3/4 hours

    Ingredients:
    1 1/2 pounds boneless lamb stew meat, (shoulder cut) or
    2 1/2 pounds lamb shoulder chops, de-boned, trimmed and cut into 1-inch chunks
    1 tablespoon olive oil
    4 teaspoons ground cumin
    1 tablespoon ground coriander
    1/4 teaspoon cayenne pepper
    1/4 teaspoon sea salt
    Freshly ground pepper, to taste
    1 large or 2 medium sweet onions, chopped
    1 28-ounce can diced tomatoes
    3/4 cup reduced-sodium chicken broth
    4 cloves garlic, minced
    1 15- or 19-ounce can chickpeas, rinsed
    (I prefer soaking the dried chickpeas, rather than canned 🙂
    6 ounces baby spinach

    Preparation:
    Place lamb in a 4-quart or larger slow cooker.
    Mix oil, cumin, coriander, cayenne, salt and pepper in a small bowl.
    Coat the lamb with the spice paste and toss to coat well.
    Top with onion.
    Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat.
    Pour over the lamb and onion.
    Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
    Skim or blot any visible fat from the surface of the stew.
    Mash 1/2 cup chickpeas with a fork in a small bowl.
    Stir the mashed and whole chickpeas into the stew, along with spinach.
    Cover and cook on high until the spinach is wilted, about 5 minutes.

    Make Ahead Tip: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refrigerate in separate covered containers for up to 1 day.

    Nutrition:
    Per serving: 319 calories; 15 g fat (5 g sat, 6 g mono); 92 mg cholesterol; 15 g carbohydrates; 30 g protein; 5 g fiber; 494 mg sodium; 238 mg potassium.

    Nutrition Bonus: Vitamin C (30% daily value), Vitamin A (25% dv), Iron (20% dv).

    EatingWell Magazine

  20. Flemish Beef Stew

    For this slow-cooker interpretation of Carbonnades Flamandes, a Flemish stew made with beer, if you can’t find a brown ale, use a strong, dark beer (but not a stout).

    EatingWell Magazine

    8 servings

    Active Time: 45 minutes

    Total Time: 8 3/4 hours

    Ingredients:
    4 teaspoons olive oil, divided
    2 pounds bottom round, trimmed of fat and cut into 1-inch cubes
    3/4 pound sliced white button mushrooms
    3 tablespoons all-purpose flour
    2 cups brown ale, or dark beer
    4 large carrots, peeled and cut into 1-inch pieces
    1 large onion, chopped
    1 clove garlic, minced
    1 1/2 tablespoons Dijon mustard
    1 teaspoon caraway seeds
    3/4 teaspoon sea salt
    1/2 teaspoon freshly ground pepper
    1 bay leaf

    Preparation:
    Heat 2 teaspoons oil in a large skillet over medium heat.
    Add half the beef and brown on all sides, turning frequently, about 5 minutes.
    Transfer to a 6-quart slow cooker.
    Drain any fat from the pan.
    Add the remaining 2 teaspoons oil and brown the remaining beef.
    Transfer to the slow cooker.
    Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes.
    Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in ale (or beer); bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes.
    Transfer the mushroom mixture to the slow cooker.
    Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to the slow cooker.
    Stir to combine.
    Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.

    Nutrition:
    Per serving: 272 calories; 9 g fat (3 g sat, 4 g mono); 72 mg cholesterol; 17 g carbohydrates; 27 g protein; 2 g fiber; 359 mg sodium; 609 mg potassium.

    Nutrition Bonus: Vitamin A (110% daily value), Zinc (33% dv), Potassium (17% dv), Iron (15% dv).

    EatingWell Magazine

  21. Squash, Chickpea and Red Lentil Stew

    Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice, Quinoa or steamed spinach.

    EatingWell Magazine

    8 servings

    Active Time: 30 minutes

    Total Time: 8 hours (including the 1-hour quick-soak for chickpeas)

    Ingredients
    3/4 cup dried chickpeas
    2 1/2 pounds butternut squash, seeded and cut into 1-inch cubes
    2 large carrots, peeled and cut into 1/2-inch pieces
    1 large sweet onion, chopped
    1 cup red lentils
    4 cups vegetable broth
    2 tablespoons tomato paste
    1 tablespoon minced peeled fresh ginger
    1 1/2 teaspoons ground cumin
    1 teaspoon sea salt
    1/4 teaspoon saffron (See note)
    1/4 teaspoon freshly ground pepper
    1/4 cup lime juice
    1/2 cup chopped roasted unsalted peanuts
    1/4 cup packed fresh cilantro leaves, chopped

    Preparation:
    Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight.
    (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.)
    Drain when ready to use.
    Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.
    Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
    Stir in lime juice.
    Serve sprinkled with peanuts and cilantro.

    (Note) Considered the world’s most expensive spice, saffron contributes a pungent flavor and intense yellow color. It is sold in threads and powdered form.

    Nutrition
    Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 14 g protein; 11 g fiber; 578 mg sodium; 1029 mg potassium.

    Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

    EatingWell Magazine

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