Healthy Living

This is a recipe for a fish broth to make your fish meals taste delicious. This recipe was in my Sunday newspaper and was written by Jane Taschereau. I have modified the recipe by cutting the ingredients in half.

Broth Ingredients:

1 twenty-eight ounce can diced tomatoes in juice
1/2 red bell pepper, diced
1/2 large onion, diced
2 cloves garlic, minced
1/2 teaspoon each: salt, pepper
1/4 teaspoon stevia
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1 and 1/2 Tablespoons Olive Oil

Directions:

1. In a large kettle, saute onion and red bell pepper in olive oil for about 10 minutes.
2. Add garlic and cook another 3 minutes.
3. Add tomatoes and seasonings, and cook gently for about 20 minutes.
4. Add your fish and return to simmer for 10 minutes.

Note: Broth can be made ahead and reheated when needed. Add fish and simmer for 10 minutes. Serve with hot whole wheat bread.

Healthy Breakfast

Oats are an excellent breakfast food because oats contain no cholesterol. Try this easy recipe and enjoy with some fresh fruit or pure maple syrup. It does cost a little more for pure syrup so I just cut down on the amount of food I eat and eliminated all animal products so I can afford to have the best pure Vermont maple syrup on a healthy waffle or pancake.

Ingredients

Makes 6 waffles

2 cups rolled oats
2 cups water
1 banana
1/4 teaspoon salt
1 tablespoon maple syrup
1 teaspoon vanilla extract
vegetable oil spray
fresh fruit, spreadable fruit, or maple syrup for serving

Directions

Preheat waffle iron to medium-high.

Combine oats, water, banana, salt, maple syrup, and vanilla in a blender. Blend on high speed until completely smooth. The batter should be pourable. If it becomes too thick as it stands, add a bit more water to achieve desired consistency.

Lightly spray waffle iron with vegetable oil. Read the instructions that came with your waffle iron as mine says do not use spray oils on the iron.

Pour in enough batter to reach edges and cook until golden brown, 5 to 10 minutes without lifting lid.

Serve with fresh fruit, spreadable fruit, or maple syrup.

Nutrition Information | Per serving (1 waffle):

calories: 132; fat: 1.8 g; saturated fat: 0.3 g; calories from fat: 12.1%; cholesterol: 0 mg; protein: 4.5 g; carbohydrates: 24.9 g; sugar: 4.9 g; fiber: 3.2 g; sodium: 104 mg; calcium: 22 mg; iron: 1.2 mg; vitamin C: 1.7 mg; beta-carotene: 5 mcg; vitamin E: 0.2 mg

Recipe by Jennifer Raymond, M.S., R.D. found in Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.

Pumpkin is a wonderful source of vitamin A and beta-carotene, making it a tasty and healthy addition to your diet. With autumn in full swing and pumpkin in season, be sure to pick some up at your local grocery to make this delicious smoothie, reminiscent of homemade pumpkin pie!

Ingredients

Makes 6 servings

1 15-ounce can pumpkin purée
2 cups soymilk, or to taste
2 cups ice
2 tablespoons maple syrup, or to taste
1 tablespoon vanilla extract, or to taste
1 tablespoon pumpkin pie spice, or to taste (alternatively, can use a combination of cinnamon, nutmeg, and allspice)

Directions

Combine all ingredients in blender. Blend for 1 to 2 minutes until everything is incorporated.

Nutrition Information | Per serving (1 cup):

calories: 95; fat: 1.7 g; saturated fat: 0.4 g; calories from fat: 14.5%; cholesterol: 0 mg; protein: 3.7 g; carbohydrates: 16.8 g; sugar: 8.7 g; fiber: 3.1 g; sodium: 51 mg; calcium: 129 mg; iron: 2.1 mg; vitamin C: 3.4 mg; beta-carotene: 4920 mcg; vitamin E: 1.9 mg

Recipe by Mary Ohno

Hands-on 15 Minutes

Serves 6


1 ( 3.4 oz ) package instant sugar-free, fat-free cheesecake flavor pudding

1 cup almond milk

1/2 ( 15 oz ) can solid pumpkin ( not pumpkin pie filling ) You can store the other 1/2 of the can in a plastic container and refrigerate for another mixing of this recipe.

1 tsp ground cinnamon

1/4 tsp ground nutmeg

1/2 ( 8 oz ) container sugar – free whipped topping

1. Combine pudding mix and milk in a medium bowl; whisk until well blended. Stir in pumpkin, cinnamon, and nutmeg. Add whipped topping and mix thoroughly.

2. Serve immediately or cover with plastic wrap and refrigerate up to two days.

This recipe is from the American Diabetes Association’s 15 Minute Diabetic Meals.



Bright red berries are among the richest sources of health-promoting antioxidants. This smoothie gives you another way to drink your grapes and berries, along with other nourishing fruits. If you’re serving this at your Halloween shindig, the red, bloodlike color is sure to give guests a double take.

Ingredients

Makes about 4 servings

1 cup ice cubes
1/2 cup fresh cranberries
1/2 cup red grapes
1/2 cup fresh pineapple chunks, or 1 can (4-ounce) pineapple chunks packed in juice, undrained
1/2 cup fresh or frozen raspberries
1 tablespoon agave nectar, maple syrup, or other sweetener (optional)

Directions

Put all the ingredients in a blender. Turn the blender on low speed and gradually increase to high speed, processing until smooth.

Nutrition Information | Per serving (1/4 recipe):

calories: 52; fat: 0.2 g; saturated fat: 0 g; calories from fat: 2.8%; cholesterol: 0 mg; protein: 0.5 g; carbohydrate: 13.4 g; sugar: 9 g; fiber: 2 g; sodium: 3 mg: calcium: 20 mg; iron: 0.5 mg; vitamin C: 18 mg; beta-carotene: 21 mcg; vitamin E: 0.4 mg

Recipe by Ellen Jaffe Jones from Eat Vegan on $4 a Day

Healthy Soup

This soup is surprisingly quick and easy to make and full of vitamins and
antioxidants, especially beta-carotene which helps to protect the cells in the
body from free radical damage and strengthen the immune system. It is the
perfect soup for the autumn season as many types of squash are available this
time of year.

Ingredients

Makes about 6 servings

1 large sweet onion, diced
4 small or 3 large cloves of garlic,
minced
1 small butternut squash, peeled, seeded and diced (about 4 cups)
1
sweet potato or yam, peeled and diced (about 2 cups)
3 medium carrots, peeled
and diced (about 1 1/2 cups)
2 parsnips, peeled and diced (about 1 cup)
1
teaspoon poultry seasoning
1 teaspoon pumpkin pie spice
1/4 teaspoon
ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon ground
ginger
1 quart (32 ounces) low-sodium vegetable stock
1 1/2 cup
unsweetened nondairy milk (soy, almond or rice)
1-2 teaspoons sea salt (or to
taste)
Freshly ground black pepper

Optional garnishes: Minced fresh
chives, croutons made from raisin toast and/or a dash of freshly grated cinnamon
or nutmeg.

Directions

In a large Dutch oven, sauté onion in 2 tablespoons of water over medium heat
until slightly golden, soft and translucent. Add more water, 2 tablespoons at a
time to prevent sticking. Add garlic and cook for another minute. Do not let
garlic brown.

Add squash, sweet potato, carrots, parsnips, poultry seasoning, pumpkin pie
spice, cinnamon, allspice, ground ginger and vegetable stock, increase heat to
high and cover. When pot begins to boil, reduce heat to a simmer and cook for 20
minutes or until vegetables are tender.

Puree soup in batches in a blender or with an immersion blender.

Stir in nondairy milk, sea salt and freshly ground black pepper, warming
through and adjusting seasonings to taste. If you prefer bisque a little
thinner, simply thin out with a little water.

Garnish with options above and serve.

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

calories: 156; fat: 1.2 g; saturated fat: 0.2 g;
calories from fat: 6.4%; cholesterol: 0 mg; protein: 4.7 g; carbohydrates: 35 g;
sugar: 14.1 g; fiber: 5.7 g; sodium: 566 mg; calcium: 172 mg; iron: 2.1 mg;
vitamin C: 30 mg; beta-carotene: 11761 mcg; vitamin E: 2.5 mg

Recipe by Food for Life instructor, Emily
Webber

Ingredients

Makes 4 to 6 servings

1 medium onion, diced
2 small tomatoes, diced
1 teaspoon minced fresh ginger
1 1/2 teaspoons turmeric
1 teaspoon cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/8 teaspoon cayenne
Fine sea salt (optional)
2-3 medium sweet potatoes, peeled and cut into 3/4” cubes
7 cups low-sodium vegetable broth
1 cup brown or red lentils

Directions

Heat two tablespoons
of the broth over medium heat in a large, deep pot. Add the onion and
cook, stirring frequently, for two minutes or until the onion starts to
soften. Stir in the tomatoes and ginger and cook for three minutes. Stir
in the turmeric, cumin, coriander, cinnamon, cayenne, and a small pinch
of salt, if using. Cook and stir for two minutes, then taste for
seasonings; try to use only enough salt to heighten the flavors.

Add the sweet potatoes, broth, and lentils.
Stir well, and bring to a boil over high heat. When the mixture comes
to a boil, reduce the heat, cover, and simmer for 40 minutes or until
the lentils and sweet potatoes are soft.

Nutrition Information | Per serving (1/4 recipe):

calories: 256; fat: 1 g; saturated fat: 0.2
g; calories from fat: 3%; cholesterol: 0 mg; protein: 13.9 g;
carbohydrates: 50.7 g; sugar: 11.9 g; fiber: 10.9 g; sodium: 275 mg;
calcium: 78 mg; iron: 6.1 mg; vitamin C: 23 mg; beta-carotene: 7699 mcg;
vitamin E: 1.2 mg

Recipe adapted from Alicia Silverstone‘s The Kind Diet

The cylindrical green-and-yellow-striped delicata squash has sweet yellow
flesh. Another option for preparing this recipe is to lightly steam it and then
finish by roasting it in the oven at 350 degrees for about ten minutes. Look for
delicate squash in stores from September to November. This recipe is simple and
quite delicious – nothing says autumn like squash!

Ingredients

Makes 6 servings

3 delicata squash
1 tablespoon Sesame
Salt

1 freshly ground black pepper

Directions

Cut squash in half length-wise and remove seeds. Steam over boiling water
until tender when pierced with a fork, about 15 minutes.

Sprinkle with Sesame Salt and pepper. Serve immediately.

Nutrition Information | Per
serving (1/2 squash):

calories: 158; fat: 1.1 g; saturated fat: 0.2 g;
calories from fat: 6.5%; cholesterol: 0 mg; protein: 7.7 g; carbohydrates: 31.6
g; sugar: 5.1 g; fiber: 9.6 g; sodium: 420 mg; calcium: 68 mg; iron: 2.6 mg;
vitamin C: 49.9 mg; beta-carotene: 450 mcg; vitamin E: 0.5 mg

Recipe by Jennifer Raymond, M.S., R.D.

Ingredients

Makes 4 servings

1 1/2 cups cooked or 1 (15-ounce) can black beans, drained and rinsed
2 tablespoons vital wheat gluten
1/2 cup cooked couscous
2 tablespoons minced cilantro
2 cloves garlic, minced
1 canned small chipotle pepper, minced
1/4 cup minced corn
1/2 teaspoon salt
1/4 teaspoon cumin
2-3 tablespoons low-sodium vegetable broth

Directions

Place the beans in a bowl and coarsely mash them. Add the remaining ingredients and mix well. Shape the mixture into four to five patties, no more than 1/4-inch thick. Set aside.

Heat the vegetable broth in a large skillet over medium heat. Add the burgers, cover, and cook for 5 minutes. Uncover, use a spatula to flip the burgers and cook, uncovered for 5 minutes longer.

Serve hot on burger rolls with your favorite condiments.

Nutrition Information | Per serving (1 patty):

calories: 171; fat: 0.8 g; saturated fat: 0.1 g; calories from fat: 3.7%; cholesterol: 0 mg; protein: 16.7 g; carbohydrates: 25.2 g; sugar: 2.1 g; fiber: 6.5 g; sodium: 333 mg; calcium: 45 mg; iron: 2.4 mg; vitamin C: 4 mg; beta-carotene: 32 mcg; vitamin E: 0.1 mg

Recipe from Food for Life instructor Lisa Dahlmeier

This colorful fruit salad may be made up to a day in advance if you add the
banana just before serving. Fruit-sweetened desserts not only satisfy a sweet
tooth, they’re full of health-promoting antioxidants. In this case, you’re
better off opting for dessert!

Ingredients

Makes 4 servings

2 oranges, peeled and chopped
2 cups pineapple
chunks
1 banana, sliced
1/4 cup unsweetened shredded dried coconut
2-4
tablespoons dried cranberries
1 tablespoon orange juice concentrate
1
tablespoon water
1/2 tsp almond extract (optional)

Directions

Combine the oranges, pineapple, banana, coconut, and cranberries in a medium
bowl.

Combine the orange juice concentrate, water, and optional almond extract in a
small bowl. Pour over the fruit and toss until evenly distributed.

Stored in a covered container in the refrigerator, leftover Ambrosia (without
the banana) will keep for up to 2 days.

Nutrition Information | Per
serving (1/2 cup):

calories: 188; fat: 2.4 g; saturated fat: 1.9 g;
calories from fat: 11.5%; cholesterol: 0 mg; protein: 1.8 g; carbohydrates: 43.3
g; sugar: 35.3 g; fiber: 3.9 g; sodium: 17 mg; calcium: 49 mg; iron: 0.7 mg;
vitamin C: 61.5 mg; beta-carotene: 88 mcg; vitamin E: 0.3 mg

Recipe from The Cancer
Survivor’s Guide
by Jennifer K. Reilly, R.D., and Neal Barnard,
M.D.

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

Caldera Greens
Product Code
Quantity
Price
CG650
1
$46
PKG608
3
$138
PKG614
6
$199

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!

Ingredients

Makes 4 servings

3 russet potatoes, scrubbed
1 onion, thinly sliced
4 teaspoons soy sauce
1/2 teaspoon paprika or chili powder
1/4 teaspoon black pepper
1/4 cup water
5 – 6 cherry tomatoes, cut into quarters (optional)
2 green onions, thinly sliced (optional)

Directions

Cut potatoes into 1/2″ cubes and steam until just tender, about 10 minutes. Remove from heat and set aside.
Heat 1/4 cup water in a large non-stick skillet and add onion. Cook, stirring frequently, until the water has evaporated and onion begins to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion once again begins to stick. Repeat this process until onion is very brown and sweet. This will take about 15 minutes.

Add potatoes to onion and sprinkle with soy sauce, paprika or chili powder, and black pepper. Cook, turning gently with a spatula, until potatoes are golden brown. Garnish with tomatoes and green onions, if using.

Nutrition Information | Per serving (1/4 recipe)

calories: 128; fat: 0.2 g; saturated fat: 0.1 g; calories from fat: 1.7%; cholesterol: 0 mg; protein: 3.1 g; carbohydrates: 29.9 g; sugar: 2.7 g; fiber: 4.1 g; sodium: 309 mg; calcium: 39 mg; iron: 2.7 mg; vitamin C: 19.5 mg; beta-carotene: 89 mcg; vitamin E: 0.2 mg

Recipe from New Century Nutrition. For more information, visit the Cancer Project website.

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