Puree in blender:
- 1 large banana, broken into chunks
- 1 cup blueberries
- (1 plum, peeled & halved )
- 1/2 cup fresh Fruit juice
- 1/2 teaspoon vanilla
- 2 to 4 tablespoons date or maple sugar
- 1/4 cup 1/2 & 1/2, soy milk or yogurt
Category Archives: Kid Friendly
Cocoa Banana Pudding
This recipe makes either a creamy pudding or a delicious ice-cream.
Puree in blender:
- 4 bananas
- 1 & 1/2 heaping tablespoons cocoa or carob powder
- 1 teaspoon vanilla
- 2 tablespoons maple syrup.
Cocoa Banana Ice Cream
Freeze mixture, stirring every 30 minutes with a fork until it’s the desired consistency or just toss it into an ice-cream machine.
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Cinnamon Banana Pudding
Puree in blender:
- 2 bananas
- 10.5 ounces or 2 cups soft tofu
- 3 tablespoons maple syrup
- 1/4 teaspoon cinnamon.
Double this smoothie and use the extra to make Cinnamon Banana Sorbet for later in the day.
Cinnamon Banana Ice Cream
Freeze smoothie mixture, stirring every 30 minutes with a fork until it’s the desired consistency or throw it into an ice-cream maker.
Tip: an ice-cream maker transforms any smoothie into a healthy treat!
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Spicy Italian Stuffed Meatloaf
This is a basic meatloaf recipe with a twist. If you have a favorite meatloaf recipe, go ahead and use it, as long as you substitute whole grains for any bread or crackers.
Preheat oven to 350 degrees.
Mix, working just enough to blend, or meatloaf will turn out heavy:
- 1 cup ground pork rinds (you can use whole wheat or high-protein bread crumbs if needed)
- 1 medium onion, chopped
- 3/4 cup chopped roasted unsalted nuts. If all you have are the salted variety reduce the salt to 1 teaspoon.
- 1/2 cup cold tomato juice, broth or ice water
- 2 eggs
- 1 & 1/2 teaspoon salt
- 1 & 1/2 teaspoon Italian seasoning
- 1/4 teaspoon black pepper
- 2 pounds ground meat (lamb, turkey, beef or mix of meats)
Sprinkle a large sheet of wax paper, saran wrap or aluminum foil with water. With wet hands, pat out meatloaf mixture into a 9×13-inch rectangle.
Savory Stuffing
You may double this recipe and use it later to prepare Savory Stuffed Bread.
Saute until translucent:
- 1-1/4 cups onions, diced
- 2 tablespoons butter
Add:
- 3/4 cup spinach, chopped (you may substitute bell pepper) and cook for 3-4 minutes (if using frozen spinach squeeze well to get rid of most of the water)
- 1 1/2 cups cauliflower or zucchini, finely chopped
1 tablespoon Italian seasoningsalt to taste
Cook on low heat until the vegetables are al dente. Optional: add 1 tablespoon fresh parsley, chopped
Pat 1 cup of the stuffing mixture evenly over the surface of the meatloaf, leaving a 1-inch border around the edges. Using wax paper, foil or saran wrap to help lift, roll the meatloaf up into a cylinder and gently press seam closed. Pick up roulade in wax paper, foil or saran wrap and roll off into prepared loaf pan.
Using a knife cut 5-7 1/4-inch slashes in the bottom of an aluminum loaf pan. Place the meatloaf mixture in the pan. Place the pan inside a larger loaf pan or casserole dish so that there is some space between the bottom of the two pans. This procedure allows the juice and fat to drain off, which would otherwise form a jelly-like substance around the meatloaf.
Bake 50 minutes, or until a thermometer inserted in center of loaf reads 160 degrees, or juices run clear when you cut a deep slit in center of loaf. Let stand 10-15 minutes. Pour off juices and fat, if you didn’t use the 2 pan method described above.
Pour the tomato pasta sauce onto a plate and top with a slice of the stuffed meatloaf.
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Apple Pie Pudding
This is more like a rich and creamy apple sauce than a pudding. Puree the following ingredients:
- 2 apples, peeled and cored (use a sweet apple not a green apple) or 1 cup sugar-free applesauce
- 1/2 teaspoon apple or pumpkin pie seasoning
- 1/2-1 teaspoon vanilla extract
- 1 banana
- 1 small pinch sea salt
If you want the pudding thicker stir in cooked oatmeal, uncooked instant or 1 minute oatmeal, crushed cookies or graham crackers, crushed cereal, or chia seeds. For variety, stir in: raisins, or toasted walnuts. One of our favorite ways to have this pudding is with crushed boxed cookies. Homemade cookies won’t work. They have to be crispy like a ginger snap or a Famous Amos style chocolate chip cookies.
Quick & Easy Apple Pie Pudding
Mash 1 banana in a small bowl. Stir in 1 cup applesauce and 1/4 to 1/2 teaspoon apple pie seasoning.
Apple Pie Pudding A La Mode
Stir either of the apple pie pudding recipes above into sugar-free vanilla pudding.
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Banana Apple Pudding
This “pudding” is perfect for a raw or living food meal because it doesn’t use cooked fruit, but you’d never know it. Serve it straight from the blender or very gently warm it (so that the Fruit doesn’t heat above 115 degrees).
To adjust for diabetic or hypoglycemic diets simply use sugar substitutes in place of the honey or maple syrups and other unrefined sugars.
Mix in medium bowl
- 2 bananas, chopped
- 2 small apples, shredded
- juice from 1/2 lemon
- 1 cup filtered water
Let fruit sit while grinding nuts or measuring nut butter, then drain.
In same bowl, mix fruit with
- 1/4 to 1/2 cup ground nuts or nut butter
Mound on a plate and sprinkle with
- grated coconut
- finely grated lemon or orange peel
Let stand for at least 15 minutes before serving.
If you want to save time on a hectic morning you can make it up the day before.
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Lowfat Potato Salad
This salad is absolutely gorgeous when you use blue potatoes – it comes out a brilliant purple!
Bring to boil
- 1/2 cup filtered water or vegetable broth
- 1/2 cup white wine
- 1 tablespoon extra-virgin olive oil
- juice of 1 lemon
- 1/4 teaspoon each sea salt and black pepper
- 6 coriander seeds or 1/8 teaspoon ground coriander
Peel and slice 1 red onion into 1/8 inch thick slices. Quickly slice 1 pound unpeeled potato into 1/8 inch thick slices and place into boiling water along with onion slices. Simmer, covered until vegetables are al dente, about 10 minutes. Dump vegetables into a colander set over a bowl. Discard the coriander seeds. Place the vegetables in a small bowl. Sprinkle with 1/4 cup chopped fresh dill. Pour 1/2 cup of the reserved liquid over vegetables and refrigerate overnight or for at least 4 hours. Before serving, taste and add sea salt and pepper if needed. Garnish with 2 tablespoons chopped almonds, pine nuts, or chopped pistachios before serving.
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Veggie Burgers
Makes: 4 servings
Preheat broiler. Line broiler pan with aluminum foil and lightly coat with oil. In a large bowl, combine and mix well
- 3/4 cup shredded zucchini
- 3/4 cup shredded carrots
- 2 tablespoons minced onion
- 2 large cloves garlic, minced
- 15 ounce can fat-free refried black beans
- 1/2 cup cooked brown rice
- 1/4 cup egg white
- 2 tablespoons whole grain bread crumbs
- 1 teaspoon Italian seasoning
If mixture is too moist to shape, refrigerate for 1 hour before shaping.
Shape mixture into 8 patties and place on prepared pan. Broil 4 to 6 inches from heat for 5 to 6 minutes per side, until lightly browned. These patties are great as a sandwich on a whole grain roll with lettuce, tomato, and mustard flavored mayo.
Try one of these condiments on your veggie burger:
- pesto
- tapenade
- sugar-free pickle relish
- other types of relishes
- chipotle chilies in adobe sauce
- roasted red bell peppers
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Make Your Own Instant Oatmeal
There’s no need to pay a higher price for single serving oatmeal or to settle for bland oatmeal because the flavored oatmeal has refined sugars or too much salt. You can easily make your own single serving packets of instant oatmeal flavored to your liking.
Put 1/2 cup quick-cooking oats in a blender and blend on high until powdery. Set aside in a small bowl, and repeat with an additional 1/2 cup oats. If you’re using a food processor, you can do 1 cup of oats at a time.
Put the following ingredients into each baggie: 1/4 cup un-powdered quick-cooking oats, 2 tablespoons powdered oats, and small pinch of sea salt. Store baggies in an airtight container.
To serve: Empty packet into a bowl. Add 3/4 cup boiling water. Stir and let stand for 2 minutes. For thicker oatmeal, use less water – for thinner oatmeal, use more water.
Variations:
Apple-Cinnamon: to each packet add 1 tablespoon unrefined sugar or sugar sub, 1/4 teaspoon cinnamon, and 1/4 cup chopped dried apples.
Sweetened: to each packet add 1 tablespoon unrefined sugar or 1 packet Nutrasweet.
Maple Cinnamon: to each packet add 1 tablespoon maple sugar & 1/4 teaspoon cinnamon.
Raisin Maple: to each packet add 1 tablespoon maple sugar and 2 tablespoons raisins.
Health Nut: to each packet add 2 tablespoons each wheat germ and ground nuts.
Fruit & Cream: to each packet add 1 tablespoon cream and 1/4 cup chopped dried Fruit.
Fun Fruit: to each packet, add 6 or 7 pieces of “Fruit snack” type dehydrated Fruit.
Confetti: to each packet, add 1 tsp. decorative cake/cookie sprinkles.
Chocolate Chip: add 1 tablespoon grain-sweetened chocolate chips to each packet.
The above variations were inspired by Kaylin Cherry who is the editor/owner of three ezines, Real Food for Real People, Real Healthy Food for Real People, and Real Crafts for Real People. For free, daily email recipes, visit her at http://www.realfood4realpeople.com or subscribe by sending an email to: realfood-subscribe@egroups.com
One more variation:
add dried fruit to your instant oatmeal
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All Veggie Chili
This is a great recipe when you’re on the Last 10 Pounds, Jumpstart or Rotation Diet, especially since we tend to think of chili as comfort food, this chili sans beans and meat fools our brains into thinking it’s eating something high calorie that is actually a Free Food. Scroll on down to the Family Chili adaptation for an easy way to adapt this recipe to work for your whole family without cooking twice.
Stir together in medium pot and simmer until vegetables are cooked through, about 30 minutes.
- 2 ~ 15 ounce cans diced tomatoes
- 2 medium onions, chopped
- 6 cloves garlic, minced or sliced
- 1/2 green bell pepper, chopped
- 1 red bell pepper, chopped
- 1/4 cup chili powder (if you won’t be adding the fresh tomatoes use 2 tablespoons)
- 1/2 cup pureed red bell pepper
- 1 teaspoon carob or cocoa powder
- dash of ground cinnamon
- 1/2 teaspoon each cumin and coriander
- Garnish with finely diced roasted red bell pepper using 1/4 to 1/2 cup for each bowl of chili.
Living Food Chili: if you’d like to get more raw foods into your diet, try this trick:
The night before you make this stew put 4 whole tomatoes in the freezer. The next morning move them to the fridge or kitchen counter so that they can thaw. Make sure to place them in a bowl to catch the juices that will be released as they thaw.
Working over a blender or food processor bowl to catch the juices use your hands to remove and discard the tomato skin and core. Puree and set aside. Stir into soup after removing from heat.
Black Bean Veggie Chili: stir in canned or leftover black bean soup at a ratio of 1 can black bean to 4 cans chili.
Family Chili: Set your portion of chili aside and add enough canned kidney or black beans or cooked ground beef to the remaining chili to satisfy the family.
