Ingredients

Recipe from Food for Life instructor Lisa Dahlmeier

Food for Life

This salad is a colorful, healthy addition to any meal. With a combination of
bell pepper, quinoa, lentils, and celery – it’s a filling salad with a
refreshing crunch.

Ingredients

Makes about 6 servings

1 1/2 cups water
3/4 cup rinsed uncooked
quinoa
1 teaspoon ground cumin
2 15-ounce cans lentils, drained and
rinsed, or cooked from scratch
1 small red bell pepper, chopped
1/2 cup
chopped celery or red onion
1/4 cup dried cranberries
1/4 cup chopped
fresh parsley
1 tomato, chopped, or 1/2 cup halved cherry
tomatoes

Dressing:
1/4 cup lemon juice
1–2 teaspoon minced
garlic
1 teaspoon ground cumin
1–2 teaspoons maple syrup, agave nectar, or
other sweetener
Freshly ground black pepper, to taste
Salt, to taste

Directions

Bring water to a boil in a medium saucepan and stir in quinoa and cumin.
Cover and simmer for 15 minutes. Fluff with a fork, and allow to cool. Gently
fold salad ingredients into the quinoa.

Whisk together the dressing ingredients in a separate, small bowl. Fold the
dressing into the salad. Chill for several hours.

Add salt and pepper and additional lemon juice. Serve over fresh salad
greens, if desired.

Nutrition Information | Per
serving (1/6 recipe):

calories: 224; fat: 2 g; saturated fat: 0.2 g;
calories from fat: 7.9%; cholesterol: 0 mg; protein: 12.3 g; carbohydrates: 41.1
g; sugar: 7.4 g; fiber: 8.3 g; sodium: 279 mg; calcium: 50 mg; iron: 5 mg;
vitamin C: 26 mg; beta-carotene: 453 mcg; vitamin E: 1.1 mg

Recipe from Food for Life instructor Tracy
Childs

Caldera Greens Smoothie

This video shows how to make a Caldera Greens weight loss smoothie from scratch. You can make this in the morning and there is plenty for your breakfast and lunch and you do what is called a Juice fast. Then eat a sensible supper and watch the weight come off.

Caldera Greens are available exclusively from the Whole Wellness Club. You can join the club for free and there are a few options to order the Organic Caldera Greens. The best price is to order the 6 pack. The 3 pack gives you a reduced shipping price over just ordering one canister. Let me know if you want to find out how to get these top quality products for free.

Join the Whole Wellness Club Today and Order Caldera Greens. Call me if you have any questions! Just Click Below!

Create My Own Health Food Store for Free

These delicious home-fried potatoes are great for breakfast or any time of day. For a potato with a lower glycemic index, opt for a red skinned or sweet potato – these types have a similar texture and quality, but without the spiked insulin response. Serve this dish with applesauce or try them with black bean chili and salsa!

Granola

Ingredients

1 Teaspoon Cinnamon
1/8 Cup Organic Flaxseed Oil
3/4 to 1 Cup Honey
4 Cups Old Fashioned Oats
3/4 Cup Peanut Butter ( grind your own in bulk section of your store )
1 Cup Pecans, chopped
1 Tablespoon Pumpkin Seeds
1 Cup Raisins
1 Tablespoon Sesame Seeds
1 Tablespoon Sunflower Seeds

Preheat oven to 250 degrees Mix above ingredients together until you have a moist mixture. If the mixture is not moist enough at 1 cup of honey, add a little more peanut butter. Spray large cookie sheet with olive oil spray. Spread out granola evenly on sheet. Bake for 30 minutes at 250 then lower temperature to 200 and bake for another 30 minutes. Let air dry and then seal in a container until ready to serve. I use almond milk over mine with 1/2 cup of berries that are in season.

Carrot Ginger Soup

Ingredients:

2 Tablespoons sweet cream butter *
2 Onions, peeled and chopped
6 Cups chicken broth
2 pounds of carrots, peeled and sliced

2 Tablespoons grated fresh ginger
1 Cup whipping cream
Salt and white pepper
Sour Cream **
Parsley sprigs, for garnish

Directions
In a 6-quart pan, over medium high heat, add butter and onions and cook, stirring often, until onions are limp. Add broth, carrots, and ginger. Cover and bring to a boil. Reduce heat and simmer until carrots are tender when pierced.

Remove from heat and transfer to a blender. Don’t fill the blender more than half way. Do it in batches if you have to. Be careful when blending hot liquids as the mixture can spurt out of the blender. Pulse the blender to start it and then puree until smooth. Return to the pan and add cream, stir over high heat until hot. For a smoother flavor bring soup to a boil. Add salt and pepper to taste.

Ladle into bowls and garnish with sour cream and parsley sprigs.

* Butter alternative
3/4 cup coconut milk *
1/2 cup water
2 Tablespoons yellow cornmeal
1/2 teaspoon salt

* May use 1/4 cup unsweetened finely shredded coconut or raw cashew nuts instead of coconut milk, and increase water to 1 1/4 cups. If you have only sweetened coconut, the sugar can be rinsed out with hot water, using a sieve.

1. Place all ingredients in a saucepan and bring to a boil. Simmer 5 minutes.

It should begin to thicken, about the consistency of thin porridge. I’ve learned that this can vary with the cornmeal used, so if it isn’t getting thick, add another teaspoon of cornmeal and cook a few more minutes until it is like thin pancake batter or porridge.

2. Place in blender, cover, can turn on low, then increase to high. Blend for about 1 minute until as smooth as possible. (If using shredded coconut or cashews nuts, blend for 2 minutes.)

3. Pour into a container; cover and chill. It will be runny, but sets up when cold.

This will keep for about 10 days in the refrigerator, but after a few days it gets stiffer. If this happens, just add a bit of water and stir briskly until soft. I like to make a new batch every week. If there is any of the old still remaining, I stir it into a frozen vegetable dish, such as frozen corn.

Makes One Cup

** Sour Cream
You can get an alternative sour cream product. I buy Tofutti Sour Cream and it is made from tofu and not dairy.

This recipe is found in the Washington State University Alumni Magazine Summer 2011 edition. You can find more carrot recipes at Washington State Magazine

Here is a great introduction to Qi Gong and the video shows you how to practice some moves.

Spicy Spinach Frittata
Frittatas are a popular menu item for breakfast and brunch. Have your own dining-out experience by making this dish at home. It’s hearty, filling, and can easily be doubled for family or friends. Feel free to substitute the spinach for kale as it contains more bioavailable calcium.

Ingredients

Makes 8 servings

1 pound raw spinach, kale, or other leafy greens
1/4 cup soy creamer or other nondairy milk
1/3 cup vegetable broth
2 medium potatoes, chopped into 1/2″ cubes
2 garlic cloves, minced
1 16-ounce package of extra-firm tofu, crumbled
1/8 teaspoon turmeric
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon chipotle powder

Directions

Remove spinach leaves from stems. Reduce spinach until it is thoroughly wilted by sautéing in a large pan on medium heat with the soy creamer and vegetable broth. Once spinach is reduced, add potatoes and garlic. Cook until potatoes are soft.

Preheat oven to 375 F while potatoes and garlic are cooking.

Purée half the tofu with turmeric, salt, black pepper, and chipotle powder in a food processor. Crumble the other half. Combine puréed tofu, remaining crumbled tofu, and spinach-potato mixture in a 6″x6″ baking dish and mix thoroughly. Bake for 20 minutes. Allow frittata to set for at least 10 minutes before serving.

Nutrition Information | Per 1 cup serving
calories: 108; fat: 4 g; saturated fat: 0.4 g; calories from fat: 31.2%; cholesterol: 0 mg; protein: 7.6 g; carbohydrates: 12.6 g; sugar: 1.7 g; fiber: 2.3 g; sodium: 110 mg; calcium: 160 mg; iron: 3.2 mg; vitamin C: 10 mg; beta-carotene: 2198 mcg; vitamin E: 0.8 mg

Recipe from The Get Healthy, Go Vegan Cookbook by Dr. Neal Barnard and Robyn Webb

1 bag (16 ounces) frozen
stir-fry vegetables
1 1/2 cups cooked or canned
beans (your favorite kind),
rinsed and drained
1/4 cup low-fat stir-fry
sauce
2 cups cooked Couscous
(page 163), Brown Rice
(page 159), or other whole
grain kept hot

1. Cook and stir the vegetables in a nonstick pan over medium-high heat
with 2 to 3 tablespoons of water as needed. Once the vegetables have
thawed but are not completely cooked, add the beans and sauce.
Cook and stir over medium heat until the vegetables are tender-crisp.
2. Serve over the hot couscous or cooked grain of your choice.
3. Stored in a covered container in the refrigerator, leftover Easy Stir-
Fry will keep for up to 3 days.

PER SERVING: 299 calories; 1.5 g fat; 0.3 g saturated fat; 4.6% calories from fat; 0 mg cholesterol;
14.4 g protein; 57.1 g carbohydrate; 4.9 g sugar; 10.9 g fiber; 1067 mg sodium; 103 mg calcium;
4.2 mg iron; 3.5 mg vitamin C; 2291 mcg beta-carotene; 1.3 mg vitamin E

This recipe is from the cookbook on the Cancer Project website.

Ingredients:

8 Ounces low-fat silken tofu
1 Ripe banana
1/2 Cup water
1 Teaspoon light molasses or maple syrup
1/2 Teaspoon ground cinnamon
6 Slices whole wheat bread

Combine tofu, banana, water, molasses and cinnamon in a blender and process until smooth. Pour into a shallow dish. Place a nonstick skillet over medium heat. Dip each slice of bread into banana mixture and brown it on both sides in skillet.

Store in a covered container in the refrigerator for up to 2 days.

This recipe is part of the Cancer Project website and can be accessed by clicking below:

Cancer Project

This is a colorful, quick, and fiber-rich accompaniment to any Asian-style meal. Broccoli is a wonderful source of calcium. Pair it with brown rice and a side of crunchy, fresh vegetables like sugar snap peas or mung bean sprouts.

Ingredients

Makes 4 servings

1 teaspoon minced or grated fresh ginger
2 teaspoons crushed garlic
2 tablespoons Chinese black bean sauce
1 bunch broccoli
1 large onion, cut into 6 wedges and layers separated
2 tablespoons water
3 tablespoons dry sherry or nonalcoholic sweet wine
1 1/2 teaspoons cornstarch dissolved in 1/2 cup cold water

Directions

Mash ginger and garlic together in a small bowl. Add black bean sauce and mix well. Set aside.

Divide broccoli florets into bite-size pieces. Peel and chop the stems into 1/2″ pieces and stir-fry with the florets and onion in a medium skillet over high heat. Add water, cover, and cook for 4 to 5 minutes or just until the broccoli is crisp-tender (add a little more water if necessary).

Add the ginger mixture, sherry or wine, and cornstarch mixture and stir until the sauce is thickened. Serve immediately.

Nutrition Information | Per 1/4 of Recipe

calories: 81; fat: 0.9 g; saturated fat: 0.2 g; calories from fat: 9.7%; cholesterol: 0 mg; protein: 3.3 g; carbohydrate: 14.2 g; sugar: 3.2 g; fiber: 4 g; sodium: 116 mg; calcium: 54 mg; iron: 0.9 mg; vitamin C: 68.4 mg; beta-carotene: 949 mcg; vitamin E: 2.1 mg

Recipe from Bryanna Clark Grogan, found in Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard

Makes about 4 cups

1 Large yam, peeled ( 2 to 3 cups diced )
1 Tablespoon olive oil
1 Crisp green apple, peeled
1 Cup cranberries, fresh or frozen
1/4 Cup Orange juice concentrate
2 Tablespoons maple syrup
2 Tablespoons water

Preheat oven to 350 F.

Cut peeled yams into 1/2-inch cubes ( you should have 2 to 3 cups ). Toss with oil and spread in a 9 x 13-inch baking dish. Top with diced apple and cranberries.

Mix orange juice concentrate, maple syrup, and water and pour evenly over yam mixture. Cover and bake until yams are tender when pierced with a fork, about 1 hour. Recipe from The Survivor’s Handbook: Eating Right for Cancer Survival by Neal Barnard, M.D.; recipe by Jennifer Raymond.

Yams and other orange-colored fruits and vegetables such as carrots, squash, cantaloupe, mango and pumpkin contain beta-carotene, a potent immune-booster and cancer-fighting antioxidant. Studies have shown that people consuming diets rich in beta-carotene have lower risks of many types of cancer survival rates. The function of white blood cells is improved by as little as 30 milligrams (mg) of beta-carotene per day-the amount in two medium carrots or one small yam.

The Cancer Project is a nonprofit organization advancing cancer prevention and survival through nutrition education and research. Your source for free nutrition information, cancer fighting recipes, and educational materials.