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Yields 20 Cookies

Ingredients

2 mashed bananas
1 cup old fashion oats
1 teaspoon vanilla extract, optional
1/4 cup dried fruit (such as raisins or cranberries), mini dark chocolate chips
or a mixture of both
1/4 cup chopped nuts, optional

Instructions

1. Preheat oven to 350 degrees F.
2. Mix ingredients in a medium bowl until combined well.
3. Scoop 1 tablespoon of batter onto prepared baking sheet. Press each down into a disk.
4. Bake for 12 to15 minutes or until lightly golden and firm to the touch. Allow them to cool slightly then enjoy.

Download 5-ingredient cookie recipe 

2 servings, 1¼ cup each

1 ripe avocado
1/2 ripe banana
1/4 cup natural cocoa powder, not dutch processed
1/4 cup maple syrup (Grade A-Dark Amber)
1/4 cup almond milk
1 teaspoon vanilla extract
1/4 cup chopped almonds
Celtic sea salt

Peel and quarter a ripe avocado. Put all the ingredients in a blender except almonds
and salt. Blend until smooth. Divide into two small bowls. Sprinkle Celtic sea salt on
top with almonds and enjoy!

Per Serving:
321 Calories
8 gm Total Fat
3 gm Saturated Fat
33 mg Sodium
55 gm Carbohydrate
12 gm Fiber
5 gm Protein

Download avocado chocolate pudding recipe 

Ingredients

1 15-ounce can garbanzo beans, rinsed and drained (or substitute with your favorite white beans)
2 tablespoons of sun-dried tomatoes, roughly chopped
1 tablespoon vinegar (such as apple cider, white wine vinegar, red wine vinegar)
Salt and Pepper, to taste
1 – 2 teaspoons olive oil
1/2 small onion, finely chopped
1 bunch of kale or Swiss chard, cored and chopped (or substitute with a 5-ounce tub of spinach)

Instructions

1. Drain and rinse white beans until the water runs clear. Roughly chop the sun-dried tomatoes. In a small bowl, combine 1 tablespoon of the oil from the jar of sun-dried tomatoes with the apple cider vinegar, salt and pepper. Set aside.
2. Add the olive oil and chopped onion to a large skillet. Sauté the onion over medium heat for 3 to 4 minutes, or just until it begins to soften and get golden brown around edges.
3. Add the chopped greens and 1 tablespoon of water to the skillet. Stir and cook over medium heat until the greens are wilted.
4. Add the drained beans and chopped sun-dried tomatoes to the skillet with the onions and greens. Continue to stir and cook until the beans are heated through. Lastly, drizzle the dressing over the skillet and stir to combine. Add salt and pepper to taste. Serve warm.

Download beans and greens skillet recipe 

Black Bean Soup
4 servings, 1 cup each

Olive oil
½ cup chopped celery
½ cup chopped onion
2 cloves fresh garlic, chopped
1½ teaspoons chili powder
15-ounce can black beans, cooked
(drained and rinsed)
1½ cups chunky salsa
2 cups water
Lime juice from 1 lime (set aside)
Sea salt

Heat saucepan; add oil and sauté onion until it just starts to become aromatic. Add celery and cook just until soft. Add fresh garlic. Add spices and release their fragrance—quickly add the beans, salsa and water.

Choose a cooking method:

• Crockpot: Transfer to a crockpot and cook on low for 5 to 8 hours or on high for 3 to 4. Times will vary with individual crockpots.
• Stovetop: Leave in saucepan and cook another 15 minutes until flavors meld.

To finish soup, add 1 tablespoon lime juice and adjust taste with lime juice and/or salt.

Per Soup Serving:
126 Calories
1 gm Total Fat
0 gm Saturated Fat
224 mg Sodium
22 gm Carbohydrate
7 gm Fiber
7 gm Protein

Serve With Avocado Cream
12 servings, 1 tablespoon each

1 avocado
2 tablespoons plain yogurt or tofu
2 tablespoons cilantro, finely chopped
Juice of ½ a lime
Sea salt and black pepper

Puree all ingredients until smooth.

Per Avocado Cream Serving:
28 Calories
3 gm Total Fat
<0.5 gm Saturated Fat
3 mg Sodium
2 gm Carbohydrate
1 gm Fiber
<1 gm Protein

Download black bean soup with avocado cream recipe 

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1 tablespoon olive oil
1 large onion, chopped
4 garlic cloves, medium to large, minced
6 cups cooked cannellini beans or white navy beans
4 cups low-sodium vegetable stock
2 cups water
3 tablespoons tomato paste
1 tablespoon fresh sage, minced or 1 teaspoon dried sage
¼ to 1 teaspoon sea salt
¼ teaspoon freshly ground black pepper
5 cups chopped kale leaves (about 6 large leaves) or collard greens
¼ cup finely ground cornmeal
2 to 3 tablespoons freshly squeezed lemon juice

Heat large stock pot. When hot, add oil and sauté onion until soft. Add garlic and sauté just until fragrant but not browned. Add beans, stock, water, tomato paste and sage. Stir in salt, pepper and kale. Simmer about 20 minutes until greens are tender. Stir occasionally and reduce heat if mixture boils. In a separate bowl, mix cornmeal, lemon juice, 2 tablespoons of water and stir. Pour this mixture slowly into the soup and stir well to prevent clumping. Simmer another 10 to 15 minutes until thickened.

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2 quarts of popped popcorn
½ cup walnuts
½ cup pecans
½ cup natural cane sugar
¼ cup brown rice syrup
¼ cup natural cocoa powder
1/3 cup coconut oil
¼ teaspoon sea salt
1 teaspoon vanilla extract

Preheat oven to 250°. Line a large baking sheet with parchment paper. Mix popcorn and nuts together in large bowl. In saucepan, stir together sugar, syrup, cocoa powder, coconut oil and salt. Heat over medium-high heat until comes to a boil. Boil for 1½ minutes, stirring occasionally. Stir in vanilla, and pour over popcorn and coat well. Spread coated popcorn on prepared pan and bake for 30 minutes, stirring every 10 minutes. Cool to room temperature, break into small clumps and store in an airtight container.

Per Serving:
243 Calories
16 gm Total Fat
7 gm Saturated Fat
54 mg Sodium
3 gm Protein Carbohydrate
3 gm Fiber

Download chocolate popcorn recipe 

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Curry powder is a blend of up to 16 spices. It’s a beautiful blend with the distinct flavors of Indian cooking. Many of the spices have important health benefits as well. Typical curry powders include coriander, turmeric, cumin and chili pepper. Some also include garlic, ginger, cinnamon, clove, nutmeg and black pepper. Curry powder blends can range from very mild to spicy.

How to use:

• Mix into yogurt or sour cream for a dip or dollop.
• This versatile spice goes great in any tomato-based dish.
• Sprinkle on pasta or cooked grains.
• Use to enhance green salads.
• Mix with scrambled eggs.
• Sprinkle on popcorn for a quick snack.
• Delicious mixed into hummus.
• The amount of the herb blend will vary according to personal preference. To experiment, start out with 1 teaspoon of spice per 4 servings.

How to store:

• Store spices in a cool, dry and dark space. Be sure to use within 1 year for optimal flavor. Buy only a reasonable amount at one time that can be used up.
• Store in sealed container like glass jars or plastic containers with a sealed lid. Plastic bags are not recommended; too much flavor is lost soaking through the bag.

Download curry powder recipe 

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Yields: 4 servings

Ingredients

1 cup of uncooked brown rice (or 3 cups of cooked rice)
1 tablespoon of canola oil or olive oil
1 onion, finely diced
2 eggs, beaten
1 tablespoon of low-sodium soy sauce
1 16-ounce bag of frozen vegetables

Instructions

1. Cook rice according to the instructions above. Let it cool.
2. Warm a large skillet over medium heat. Sauté the onion and frozen vegetables in oil until soft, around 3 to 4 minutes. Turn off the heat.
3. Move the vegetable mixture to the side and add eggs. Cook until the eggs are scrambled, and break into small pieces.
4. Add brown rice and soy sauce to the onion/egg skillet and cook for a few more minutes, until the rice is warmed through.

Download frozen vegetable scramble recipe 

Ingredients

1 piece of whole-grain or whole-wheat bread
Toppings of your choice

Instructions

Toast the bread to your preference and top with one of our creative ideas.

• Mashed avocado, red pepper flakes and salt
• Hummus, greens and sunflower seeds
• Nut butter, banana and chia seeds
• Mashed chickpeas, tomato and fried egg
• Mashed beans, salsa, avocado and egg
• Apple, nut butter, honey and cinnamon
• Cream cheese, cucumber slices and dried dill
• Cottage cheese and a slice of tomato

Download get creative with toast recipe 

4 servings

1 bundle kale
1�2 teaspoons olive oil

Wash and pat dry kale leaves. De-stem the kale and cut the leaves into bite size pieces. Preheat oven to 275°. Line 2 large baking sheets with parchment paper. Very lightly brush each piece with a bit of olive oil, using a pastry brush or a fine oil mister. Lay the prepared kale in a single layer. Place the spices in a fine mesh strainer and sprinkle over the lightly oiled kale. Bake for 20 minutes until crisp. Cool completely before storing in an airtight container. If kale gets soft, refresh in 275º oven until crisp again.

Seasoning blends for kale chips:

• 1/2 teaspoon chili powder and 1/4 teaspoon sea salt
• 1/4 teaspoon garlic granules, 1/8 teaspoon sea salt and 1/8 teaspoon black pepper
• 1/4 teaspoon turmeric powder, 1/8 teaspoon ginger powder, 1/4 teaspoon ground cinnamon, 1/8 teaspoon sea salt and 1/8 teaspoon black pepper

Tip:
Kale will vary according to growing conditions and may bake faster, so begin checking at 10 minutes.

Download kale chips recipe 

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4 servings

1 bunch fresh kale, washed and dried, stems removed
1 small onion, minced
4 tablespoons olive oil or sunflower seed oil
Juice of 1 lemon
Sea salt
Black pepper
Parmesan shreds (optional)
Lemon zest as needed
2 tablespoons dried or roasted cranberries (peaches, nectarines, apples)
2 tablespoons walnuts or pecans (or hemp seeds)

Chop kale into small pieces and toss with onion, oil, lemon juice, salt and pepper. Massage the dressing into the kale to soften. Toss with parmesan shred, lemon zest, fruit and nuts.

Per Serving:
233 Calories
19 gm Total Fat
2 gm Saturated Fat
78 mg Sodium
16 gm Carbohydrate
3 gm Fiber
1 gm Protein

Download kale salad recipe 

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60 cookies

1/4 cup softened coconut oil
2 tablespoons flaxseed meal
1/2 cup unsweetened applesauce
1 cup sucanat
2 tablespoons flaxseed meal mixed with 4 tablespoons water, set aside
2 large eggs
1 teaspoon vanilla
1 teaspoon baking soda
3 cups oat flakes
2 tablespoons Brewer’s Yeast (no substitutions)
1 cup whole wheat pastry flour
1 cup whole wheat flour
1/4 teaspoon sea salt
1 cup chocolate chips
1 cup slivered almonds
1/3 cup raisins
3/4 teaspoon ground fenugreek (optional)

Preheat oven to 375°. In large bowl, mix coconut oil, flaxseed meal and ½ cup unsweetened applesauce; mix well. Stir in sucanat, mixing to dissolve sugar. Add flaxseed/water mixture, eggs and vanilla; mix to incorporate until eggs are well blended. In separate bowl, stir together baking soda, oats, Brewer’s Yeast, flours, sea salt and add to wet ingredients. Stir to mix; then stir in chocolate, almonds, raisins and fenugreek (if desired). Roll dough into 1-inch balls, place on baking sheet 1 inch apart and bake 8 to 12 minutes until set and just starting to get golden.

Per Serving:
87 Calories
4 gm Total Fat
2 gm Saturated Fat
35 mg Sodium
12 gm Carbohydrate
2 gm Fiber
2 gm Protein

Download lactation support cookies recipe 

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Orange Cilantro Water
64 ounces water
1 medium orange, sliced and halved
2 tablespoons roughly chopped cilantro
64 ounces water

Cucumber Ginger Spearmint Water
½ medium cucumber, peeled and sliced into ½ inch slices
½ inch washed ginger root, sliced into 4 slices (peeling is not necessary)
1 spearmint tea bag, remove paper tag

Preparation of both recipes:
Fill a vessel with water. Add ingredients and let steep for 30 minutes to 1 hour before serving. Serve cold or at room temperature. Water mixture is good for 2 days in the refrigerator; add more water as needed as the flavor will lighten a bit but still taste good.

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4 servings, 3 slices each

1 package tempeh, poached and sliced into thin bite-sized pieces
1/2 cup freshly squeezed orange juice
1 teaspoon freshly grated ginger or 1/4 teaspoon ground ginger powder
1 tablespoon tamari sauce
1½ tablespoons mirin or white wine
2 teaspoons maple syrup (grade B)
1–2 tablespoons olive oil Poach tempeh in simmering water about 6 minutes, remove and pat dry. Stir together orange juice, ginger, tamari sauce, mirin and maple syrup. Heat pan; add oil and prepared tempeh. Fry until golden, turn and cook until other side is golden. Pour sauce over tempeh and cook until reduced and thick like a glaze.

Per Serving:
249 Calories
12 gm Total Fat
2 gm Saturated Fat
410 mg Sodium
20 gm Carbohydrate
3 gm Fiber
17 gm Protein

Download orange glazed tempeh recipe 

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18 servings, 1 bar each

3½ cups rolled oats (for variation use rye flakes or combine them)
3/4 cup roughly chopped walnuts
3 large, ripe bananas
2/3 cup unsweetened pumpkin puree
3/4 cup dried currants or cherries
1 teaspoon pumpkin pie spice blend
2 tablespoons flax meal
1/8 teaspoon sea salt

Preheat oven to 350°. Line a 9 x 13 pan with parchment paper, overlapping the edge about 1 inch. Spread oats and nuts on baking sheet, and bake about 10 minutes until fragrant and toasty. In medium bowl, mash bananas with a fork and stir in pumpkin puree, until well combined. In a large bowl, transfer toasted oats and nuts, and mix in dried fruit, spice, flax meal and salt. Stir to combine. Stir the banana mixture into the dry mixture, mixing until well combined. Pour into prepared baking dish; press mixture evenly into the pan. Bake 30 minutes until golden brown and the sides start to pull from the pan. Cool completely before cutting into bars.

Per Serving:
141 Calories
5 gm Total Fat
1 gm Saturated Fat
64 mg Sodium
21 gm Carbohydrate
4 gm Fiber
3 gm Protein

Download pumpkin granola bars recipe 

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24 servings, 2 tablespoons each

1 cup red lentils
2¾ cups water
1/3 cup sundried tomatoes (dry, not in oil)
1½ teaspoons cumin
1 teaspoon turmeric
½ teaspoon sea salt
2 tablespoons olive oil (or flax oil)
½ to 1 lemon, juiced, bit of zest
3 tablespoons tahini
3 garlic cloves, minced
Dash cayenne pepper, red pepper flakes or hot sauce

Sort lentils, checking for any pebbles or dirt. Rinse 1 cup of sorted lentils. Combine the prepared lentils with water and bring to boil; remove foam. Reduce to simmer and add tomatoes, cumin and turmeric. Cover and simmer for 20 minutes until tender. Remove from heat, let sit 10 minutes. In food processor, add lentils, salt, oil, lemon juice and zest, tahini, garlic and cayenne. Puree until smooth. Taste and adjust lemon and/or salt. Finish with fresh parsley. Chill about 1 hour before serving to meld flavors. Store up to 5 days in the refrigerator. Use as a condiment, veggie dip, sandwich filling, or dollop on a baked sweet potato. Tastes good with toasted pita bread.

Per Serving:
33 Calories
2 gm Total Fat
<0.5 gm Saturated Fat
43 mg Sodium
4 gm Carbohydrate
1 gm Fiber
1 gm Protein

Download red lentil spread recipe 

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1 cup red quinoa rinsed in a fine sieve
2 cups water or low-sodium vegetable broth
½ bunch kale, de-stemmed and sliced into thin shreds
2 teaspoons olive oil
½ yellow onion, small dice
3 garlic cloves, minced
10 cremini mushrooms, chopped
1 cup diced squash or sweet potato
1 teaspoon smoked paprika
1 teaspoon ground cumin
½ teaspoon crushed dried rosemary
2 tablespoons lemon juice
Sea salt and black pepper to taste

Combine rinsed quinoa and broth in medium saucepan. Bring to a boil and reduce to a simmer. Place lid on pan and simmer until broth is absorbed, about 15 to 18 minutes. Meanwhile, slice kale and set aside. Heat large skillet and add olive oil. Sauté onion and then garlic until golden. Add kale; sauté and place cover on skillet until wilted, about 3 minutes. Set aside in a separate dish. Reheat skillet, add mushrooms and cook over medium-high heat until golden. Add the squash, kale and spices; coat well and cook until squash is just tender. Add quinoa and lemon juice. Heat through. Taste and adjust salt and black pepper if needed.

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Yields: 4 servings

Ingredients

1 cup rice
2 cups water
1 1/2 teaspoons chili powder
1 15-ounce can diced tomatoes
1 4-ounce can diced green chilies
1/2 teaspoon garlic granules

Stop top instructions

1. Mix rice, water, spice, tomatoes, chilies and garlic in a 2-quart saucepan with lid. Bring to boil on stove top, reduce heat to a simmer.
2. Simmer with the lid on for 45 to 55 minutes until rice is tender.

Oven instructions:

1. Preheat oven to 350 degrees F. Mix rice, water, spice, tomatoes, chilies and garlic in a well-oiled 2-quart baking dish with tight-fitting lid.
2. Place in oven with lid secure and bake for 1 hour.

Rice cooker instructions

1. Put the rice, water, spice, tomatoes, chilies and garlic in the rice cooker.
2. Follow manufacturer’s directions for cooking.

Download rice with tomatoes and chilies recipe 

Yields: 12 egg cups

Ingredients

12 eggs
1 teaspoon olive oil, for brushing pan
3 cups of vegetables, finely chopped (or substitute with frozen vegetables)
1/2 cup of yellow onion, diced
1/2 cup of your favorite type of cheese, grated
Salt and pepper to taste

Instructions

1. Preheat oven to 350 degrees F. Heat a large skillet; once warm, add the olive oil.
2. Add diced onions and a pinch of salt, and sauté until onions are tender and translucent.
3. Add vegetables to onions and stir until they are tender (the amount of time this will take depends on the vegetables you choose).
4. Once the vegetables are done, turn off the heat and set the pan to the side.
5. Crack eggs into a large bowl and beat with a whisk or a fork. Add vegetable mixture, salt and pepper to the eggs and fold in the cheese.
6. Spoon eggs into a lightly oiled muffin tin. Fill each cup only 1/3 of the way.
7. Bake for 20 to 25 minutes or until toothpick comes out clean.
8. Enjoy now or store in the freezer for future breakfasts.

Download rise and shine egg cups recipe 

Roasted pears
3 large Bosc pears cored and sliced into 8 wedges
3 tablespoons white balsamic vinegar
1 tablespoon olive oil
¼ teaspoon sea salt
¼ teaspoon ground black pepper

Toss sliced pears with vinegar, oil, salt and pepper. Spread out on baking sheet in single layer. Roast uncovered at 425º for 25 to 30 minutes, until tender and caramelized.

Clementine dressing
1/3 cup white balsamic vinegar
1 teaspoon grated clementine zest
¼ cup orange juice or squeezed clementine
2 teaspoons Grade B maple syrup
1 teaspoon Dijon mustard
1 clove garlic
½ teaspoon dried thyme
¼ teaspoon sea salt
Pinch red pepper flakes
¼ cup olive oil

In blender or food processor, puree: vinegar, clementine zest, orange juice, maple syrup, Dijon mustard, garlic, dried thyme, sea salt and red pepper flakes. Add ¼ cup olive oil and puree. For a no-oil option, eliminate oil and add 4 roasted pear wedges to the mixture to give the dressing more flavor and body.

Create salad
8 cups mixed greens
1/3 cup feta cheese
3 clementines peeled and separated into segments

Toss greens with clementine segments, prepared pear wedges, and feta cheese. Drizzle with Clementine Dressing. Sprinkle with pistachios or slivered almonds if desired.

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Pears
Oil
Sea salt

Preheat oven to 425°. Wash and core pears. Optional ways to prepare the pears: leave in halves, slice pears or quarter the pear. Lightly oil and sprinkle with a pinch of sea salt. Lay on parchment-lined pan in a single layer. Roast 10 minutes and check. Roast until tender when cut with an edge of a spoon.

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3 sprigs of fresh rosemary, about 4 inches long
1 quart water, heated just to boiling
1 teaspoon of honey
½ lemon, freshly squeezed

Gently bruise the needles of the rosemary to release the oils. (To bruise, roll the stems of rosemary in your hands.) Place rosemary in a heat safe container. Pour hot water over sprigs, let them steep about 10 minutes to infuse. Remove the sprigs. Sweeten with 1 teaspoon of honey and ½ of a freshly squeezed lemon. Taste and adjust flavors as needed. Serve hot or over ice for a refreshing drink.

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Rosemary Water
3 sprigs rosemary, 4 inches long
4 cups of water
Honey and lemon to taste (optional)

Gently bruise the rosemary needles to release the oils. Heat water to just about boiling and pour over sprigs. Let the water infuse about 8 minutes until the water is a light green color. Remove sprigs and add honey and lemon to taste. Serve hot or over ice.

Apple Lemon Water
1 medium or 2 small perfectly ripened apples, sliced
1 lemon, sliced
1½ quarts water
1 broken cinnamon stick (optional)
½ teaspoon agave nectar, maple syrup or honey (optional)

Place apples, lemon and water in 2 quart container. For some fun variety, add 1 broken cinnamon stick. If apples are not very sweet, add a ½ teaspoon agave nectar, maple syrup or honey.

Summertime Water
2 quarts water
1 inch fresh ginger root, finely sliced
1 medium cucumber, peeled and thinly sliced
2 medium lemons, sliced
10 mint leaves, torn

Mix together and let flavors blend a few hours.

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Servings: 4

Ingredients

4 6-ounce salmon fillets
1 tablespoon olive oil
Salt and pepper, to taste
2 garlic cloves, minced
1 teaspoon of dried Italian seasoning (or substitute with your favorite dried herb, such as dill, basil, oregano or thyme)
1 lemon

Instructions

1. Preheat oven to 425 degrees F and line a large baking sheet with parchment paper. Lightly brush the parchment with olive oil.
2. Arrange salmon fillets on the baking sheet, and lightly pat dry the top of the fillets with a paper towel (this makes the fish flakier), then season with salt and pepper.
3. In a small bowl, stir together olive oil, minced garlic, dried herbs and the juice of 1/2 lemon.
4. Brush or spoon the olive oil mixture over the top and sides of the salmon.
5. Thinly slice the rest of the lemon, and put a slice of lemon on top of each piece of salmon.
6. Bake until the internal temperature of the salmon reaches 145 degrees F. This will take about 4 to 6 minutes per half inch of thickness (measure by the thickest part of the filet). The salmon should be opaque and flaky.
7. Remove slice of lemon, and enjoy alongside your favorite green salad, roasted vegetables or whole grains.

Download the simple baked salmon recipe 

Ingredients

1 28-ounce can diced tomatoes or 2 15-ounce cans diced tomatoes (you can substitute crushed tomatoes) *
2 tablespoons Italian seasoning blend
1/2 teaspoon granulated garlic powder or 2 fresh garlic cloves, minced
1 teaspoon granulated onion powder or 1/2 onion, diced
1/4 teaspoon red pepper flakes (optional)
1 teaspoon maple syrup or honey

Instructions

1. Combine tomatoes, Italian seasoning blend, garlic, onion and red pepper flakes in a saucepan.
2. Over medium heat, bring the mixture to a boil and reduce heat to medium, continuing to cook for 3 minutes, stirring occasionally.
3. Taste. If it’s too acidic, add a sweetener, such as maple syrup or honey. Reduce heat to low and simmer for 15 to 20 minutes until flavors blend together.
4. Use on cooked pasta or toss with mixed cooked vegetables. Dip toasted bread in the sauce for a snack, or use the sauce on top of a pizza or baked potato.

*For a heart healthier option, choose “low sodium” or “no salt added” tomatoes.

Download simple pasta or pizza sauce recipe 

6 servings, 1/4 cup each

1 (15-ounce) can chickpeas (also called garbanzo beans), rinsed and drained
1 tablespoon extra-virgin olive oil
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
Pinch freshly grated nutmeg
1/4 teaspoon garlic powder
1/4–1/2 teaspoon sea salt (or to taste)

Preheat the oven to 400°. Line a rimmed baking sheet with parchment paper. Pat the rinsed chickpeas dry with a clean kitchen towel. In a medium bowl, gently toss the chickpeas with the remaining ingredients until evenly coated with the oil and seasonings. Spread the chickpeas evenly on the baking sheet. Bake for about 20 minutes, check, move chickpeas around, and return to oven and bake until crispy and deeply golden brown, 10 to 15 more minutes. Cool completely before serving. (Roasted chickpeas keep their crispness best on the day they are made.) Chickpeas can easily be re-crisped by placing them in oven or toaster oven at 400° a few minutes. Great on tomato soup, snacking or salads.

Per Serving:
95 Calories
3 gm Total Fat
<0.5 gm Saturated Fat
74 mg Sodium
12 gm Carbohydrate
3 gm Fiber
4 gm Protein

Download simple spice-roasted chickpeas recipe 

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Spearmint Lemon Grass Tonic
1 quart of water
1 tablespoon dried spearmint
1 tablespoon dried lemon grass
1 tablespoon honey or agave nectar
1-2 sliced limes

Heat 1 quart of water just to boiling. Turn off heat. Add 1 tablespoon each dried spearmint and dried lemon grass. Stir in 1 tablespoon honey or agave nectar. Cover and let steep for 10 minutes. Strain. Let cool at room temperature to avoid a cloudy tea. Chill. Add sliced limes before serving. Add more water to adjust flavor.

Lavender Lemon Water
1 quart water
1 tablespoons lavender buds
1 lemon, thinly sliced
Honey and lemon to taste (optional)

Heat water to boiling. Turn off heat and add lavender buds. Cover and steep for 10 minutes. Strain and cool. Add lemon and honey to taste. Refrigerate. To avoid the bitterness of the lemon rind squeeze the lemon into the water and store. Add more water to dilute to desired taste.

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1¾ cups spelt flour
¾ cup oat flour
1 teaspoon baking soda
¾ teaspoon sea salt
1 teaspoon ground cinnamon or pumpkin pie spice blend
½ cup date sugar
½ cup Florida Crystals (organic cane sugar)
6 tablespoons melted butter or coconut oil
½ cup mashed banana
½ cup applesauce
1 egg
2 teaspoons vanilla
2 cups grated zucchini (lightly squeeze excess juice)
1 cup blueberries or chopped cranberries

Preheat oven to 350°. Lightly oil and flour a 9 x 13 inch baking pan. Mix dry ingredients together. Cream sugars, oil, banana and applesauce until well combined. Beat in egg and vanilla. Add dry mixture to wet ingredients just until mixed. Fold in zucchini and berries. Place mixture into baking pan. Bake 35 minutes up to 1 hour until toothpick inserted in center comes out clean. Cool in pan 10 minutes, then remove and cool on a wire rack.

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16 servings, 1/4 cup each

1 cup rolled oats
1 cup rye flakes
½ cup raw sunflower seeds
1 teaspoon ground cinnamon
½ teaspoon ground ginger powder
Pinch sea salt
¼ cup sunflower seed butter
2 tablespoons pure maple syrup (grade B)
2 tablespoons unsweetened applesauce
1 tablespoon ground flaxseed
¼ cup chopped apricots, set aside to mix in after baking

Preheat oven to 350º. Line a large baking sheet with parchment paper. Mix all dry ingredients, except apricots and flaxseed. Whisk together wet ingredients with the ground flaxseeds. Pour wet ingredients over dry, thoroughly coating. Spread out in thin layer on the parchment paper. Bake 20 to 25 minutes until crisp and dry. Stir every 10 minutes. Stir in apricots. Cool completely before storing in an airtight container.

Per Serving:
94 Calories
4 gm Total Fat
<0.5 Saturated Fat
36 mg Sodium
12 gm Carbohydrate
2 gm Fiber
3 gm Protein

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Yields: 4 mason jar salads

Salad ingredients

2 cups cooked quinoa or cooked brown rice
1 cup black beans, drained and rinsed
1 cup corn
4+ cups greens (such as spinach, romaine, mixed greens or iceberg lettuce)
1 cup diced tomatoes
2 avocados, diced

Honey lime vinaigrette dressing ingredients

3 to 4 tablespoons lime juice
1 tablespoon honey
1 tablespoon Dijon mustard
1/2 teaspoon garlic powder
1/2 teaspoon cumin
Salt and pepper to taste
2 tablespoons extra virgin olive oil

Instructions

1. Mix all of the ingredients for the honey lime vinaigrette in a small bowl.
2. In the bottom of each jar, add 2 to 3 tablespoons of honey lime vinaigrette.
3. Add 1/4 cup black beans, 1/4 cup of tomatoes, 1/4 cup corn, 1/4 cup of quinoa, 1 cup (or more) of greens.
4. Add 1/2 avocado, sliced, on top. Before putting on the lid, top your avocado with a squeeze of lime and a little sprinkle of salt. If you do not plan on eating the salad within 24 hours, wait to add the avocado until closer to serving.
5. When you are ready to eat, unscrew the lid and shake the salad into the bowl.

Download Tex-Mex salad jars recipe 

Ingredients

1 15-ounce can (low-sodium) chickpeas or white beans, rinsed 1 cucumber, peeled and diced
1/2 cup cherry tomatoes, halved (substitute with 1/2 cup chopped tomatoes, any size)
2 tablespoons red wine vinegar (or substitute with vinegar of your choice)
1 tablespoon olive oil
Salt and pepper, to taste
Optional additions: fresh or dried herbs (such as basil or oregano), kalamata olives or feta cheese

Instructions

1. Open the can of chickpeas or white beans, place them into a fine mesh strainer and rinse until the water runs clear.
2. Next, toss your beans, diced cucumbers, halved tomatoes, red wine vinegar, olive oil, salt and pepper in a medium-size bowl.
3. Taste and adjust as needed.
4. Keep up to 5 days in an airtight container in the refrigerator.

Download tomato and cucumber salad recipe 

1½ cups spelt flour and ½ cup teff flour (or get creative with other flour combinations)
2 cups old fashioned rolled oats, barley flakes, rye flakes or quinoa flakes
½ teaspoon baking powder
1 teaspoon baking soda
½ teaspoon sea salt
1 cup chocolate chips or chopped dark chocolate (optional)
½ cup raisins
½ cup chopped pecans or walnuts
¾ teaspoon ground cinnamon
½ cup sunflower oil or softened coconut oil
1 cup sucanat (a natural sugar)
½ cup room temperature unsweetened applesauce
2 teaspoons vanilla

Preheat oven to 350º. Mix the dry ingredients together. In a separate bowl, mix the oil and sucanat; thoroughly combine. Add applesauce and vanilla to the oil and sugar. Mix again. Add dry ingredients to the wet, and mix until the flour is absorbed. Drop one tablespoon at a time on a parchment-lined baking sheet. Bake 13 minutes until golden brown. Cool well before storing.

Other additions:
½ cup unsweetened coconut flakes, sunflower seeds or chia seeds

Download trail cookies recipe 

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1 cup nuts, purchase raw and toast your own
1 cup seeds, purchase raw and toast your own
½ to ¾ cup dried fruit
½ to ¾ cup dry cereal, read labels
½ to 1 teaspoon ground spice
¼ cup extra goodies (see below)

Mix together and store in a to-go container or put in single serve containers, ready to grab.

Dried fruit ideas: Apples, chopped apricots, banana chips, chopped dates, goji berries, raisins, blueberries, cranberries, etc.

Cereal ideas: Oat flakes, puffed millet, puffed rice, Uncle Sam brand flaked cereal or Kashi Mighty bites (read labels)

Spice ideas: Cinnamon, ground ginger, pumpkin pie spice blend, chili powder and cinnamon combination, 5-spice powder, curry powder sweet or spicy, Italian herb blend

Extra goodies: Coconut, whole grain pretzels, dark chocolate mini chips or semisweet, Sunspire grain sweetened dark chocolate chips or cacao nibs

Download trail mix recipe 

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4 servings, 1/2 cup each

1 (15-ounce) can chickpeas (also called garbanzo beans), rinsed and drained
2 large celery ribs, diced very small
¼ cup sweet onion, diced small
1 pickle, diced or 2 teaspoons natural pickle relish (no dyes or corn syrup)
2 tablespoons Vegenaise or regular mayonnaise
1 tablespoon Dijon mustard
1 garlic clove, minced
Pinch cayenne powder
1 heaping tablespoon fresh parsley, minced
Salt and pepper to taste

Drain and rinse chickpeas. Mash slightly with a potato masher or using the pulse button in the food processor. Mix vegetables with mayo and spices. Add to chickpea mash until desired texture.

Variations:
Add finely chopped carrots or red bell peppers.

Per Serving:
174 Calories
5 gm Total Fat
<0.5 Saturated Fat
21 gm Carbohydrate
5 gm Fiber
6.25 gm Protein

Download vegan chickpea "chicken" salad recipe 

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2 cups shredded zucchini
1 teaspoon sea salt, divided
2 large eggs
¼ cup whole wheat flour, spelt or barley flour
2 tablespoons butter, melted
1 carrot, minced or shredded
2 cloves garlic, minced
1 tablespoon Dijon mustard
1½ teaspoon dried Italian seasoning
1 tablespoon finely chopped green onion
1 tablespoon fresh lemon juice and a bit of lemon zest
½ cup shredded cheddar, pepper jack or swiss cheese
2 teaspoons coconut oil

Toss zucchini in colander with ¼ teaspoon salt; let stand for 30 minutes. Rinse well and squeeze to remove excess moisture. If zucchini is on the dry side, no need to salt. Beat eggs; add prepared zucchini, remainder of salt and the next 8 ingredients. Fold in the cheese. Heat skillet and melt coconut oil. Fry the batter in the coconut oil until golden and flip, using ¼ cup for side dish or 2 tablespoons for appetizer. Takes about 4 minutes each side—be patient. Hold in a 200º oven while making the rest of the pancakes.

Download vegetable pancakes recipe 

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