Merry Christmas and a Happy and Healthy New Year!

Since I'm not doing my Christmas Goodies class this year I wanted to post a couple of recipes to help  you get through the holidays without giving in to the temptations of all the terribly addicting and unhealthy sweets that seem to cross our path (with good intentions of course) this time of year. You will find these recipes, along with many others, on my recipes page here.

Last year, I made a "Holiday Challenge" to stay sugar free throughout the holidays. You can read about that here.

Once again, I'm committing myself and challenging you to be processed sugar free from now until the end of the year.....and beyond! I'll be journaling my menus on my food blog page to help keep me on track.  If you would like to join me, here are a few tips to help you to be successful.

1 - Start the day off with a healthy satisfying breakfast. I love a green smoothie chock full of high nutrient greens and fruits like the one on my recipe page. This only takes 4 - 5 minutes to whip up.  If you do better with a heartier breakfast, try some oatmeal or other whole grain cereal with nuts, seeds and berries or other fruit.

2 - Plan to have a big green salad for lunch every day. If you have a fat free dressing, make sure to add a few seeds or nuts. Or you can use one of my nut/seed dressing in  my cookbook, Whole Food Goodness, or try the Sweet Mustard Vinegar dressing on my recipe page.  The fats will help your body to absorb the nutrients from the vegetables in your salad. This is key in making sure that you are satisfied and well fed. Adding beans to your salad will also help keep hunger away and will minimize your desire for sweets.

3 - Always have a healthy high calorie snack in your desk at work, your car, or where ever you may find yourself vulnerable to the temptations around. I like to keep some almonds on hand at work. Make some of my nut candies and cookies that I've demonstrated in my past classes or try the 3 recipes that I've posted on my recipe page.  These were all key to my success last year. The natural fats and sugars will satisfy you and keep you out of the forbidden treats. Research shows that people who eat a small amount of nuts and seeds on a regular basis burn 11% more calories at rest then those who do not eat these foods. But don't over do it!

Now that you have 2 good high nutrient meals in, you've set a good foundation for the day. So if you find yourself to tired from the hustle and bustle to cook a good dinner or have a Christmas party/dinner to go to where the food may not be so perfect, give yourself a little slack but be selective. If you do have time to cook.........

4 - Make a big pot of a good satisfying stew (like Butternut & White Bean Stew), or a large casserole like Very Veggies Enchilada Casserole from Whole Food Goodness, or Deep Dish Tortilla Pie which you will find here. These make large quantities and could last you a few days. And they are loaded with only the best ingredients like greens, onions, mushrooms, beans, and seeds. Foods that will boost your immune system making you resistant to colds and flues.....and chocolate!

I really believe, and I have witnessed it for myself and have heard the experiences of others, that if you commit to feeding your body the best high nutrient foods, your desire for the unhealthy foods will diminish and you will feel empowered over the temptations that you will be faced with this holiday season. This is not about deprivation, it's about empowerment and feeling strong, healthy and energetic throughout this busy time of year.

I wish you all a very Merry Christmas and a happy, healthy 2013!

Best of health,
April

Stuffed Acorn Squash

You wont believe how good this is until you try it! A combination of onion, mushrooms, garlic, kale, lentils, black rice, pine nuts and  holiday herb seasoning stuffed in an acorn squash. The sweetness of the squash combined with the savory flavors of the stuffing is a tasty combination. My husband gives it 4 stars and says adding more pine nuts would take it to 5!


Cauliflower Mashed Potatoes w/ Spinach
These are potatoes at their best! A creamy and delicious combination of cauliflower, yukon gold potatoes, garlic, and cashews with just a touch of chopped spinach to add a little color and even more nutrients. My grand kids love these and you will too!


Raw Apple Pie
A couple of weeks ago when my grand kids spent the night, I made this pie for breakfast.They loved telling their mom that Grandma made them apple pie for breakfast! This pie is a combination of organic apples, dates, nuts and oats. That's it!  No processed sugars, flours, or extracted oils. 100% wholesome and delicious!





And there you have it! Health for Life cooking for the holidays.
Class date is Wednesday November 7 at 6:00 pm. I will be demonstrating the mashed potatoes with a chicken style gravy (has no chicken) and dairy free pumpkin pie at my Kitchen Corner class on Wednesday November 14. Hope to see you at class!

Contact April at health4life07@yahoo.com.

Health for Life Cooking in October

 

Winter Squash and Red Lentil Stew
A very creamy soup filled with winter squash and red lentils with just a touch of chopped kale. It has a slightly sweet and mild taste of curry. It's warm, satisfying and delicious! If desired, top it off with a touch of cashew cream.

Cruciferous Rice
Rice dishes that contain a few chopped vegetables are great but a dish rich in cruciferous vegetables with a little rice is even better!
This is a delicious combination of onion, mushrooms, broccoli, cauliflower, zucchini, green peas, brown rice, spices and garnished with chopped cashews.

Fruity Fall Cabbage Salad
This was a favorite salad on the river trips that I took years ago. I loved the combination of cabbage and fruit dressed in vanilla yogurt. My version is made with red and green cabbage, grated carrot, apples, pears and raisins covered in a much healthier non-dairy dressing with just a touch of nutmeg and cinnamon. I could eat this for breakfast!



Scrumptious Pecan Cookies
If I have these cookies around when my 6 year old grandson is visiting, I can't keep him out of them. And to be honest, I can hardly keep myself out of them! They are so simple to make with only 4 ingredients! No processed sugars, extracted oils or flours are used. Contain pecans.

And there you have it! Health for Life Cooking in October. Only 1 Health for Life class will be offered this month on Tuesday October 16. I will be demonstrating the soup, cabbage salad, and cookies at my Kitchen Corner class on Thursday October 11. Hope to see you in class!

Contact April at health4life07@yahoo.com.

 



Health for Life Cooking in September

Chick Pea Burgers

Memorial Day and Labor Day, and any other summer time holiday for that matter, puts me in the mood for burgers. Bean burgers that is! And this burger is one of my favorites! It's made with chick peas, (or more commonly known as garbanzo beans) oats, onion, celery, mushrooms, and plenty of delicious flavorings and seasonings to give this burger a taste that will be sure to please. It's easy to make, nutritious, and fun to eat!

 Sesame Ginger Greens

Greens are the healthiest foods on the planet and we need to eat them every day if we desire excellent health. They do so much for our body! They clean out our arteries, decrease inflammation, detoxify cells, build our immune system, and more! All of these greatly reduces our risk of cancer and most all diseases. This combination of kale, onions, garlic, mushrooms, and sesame seeds with just a touch of ginger and lemon is so delicious! Add some beans to make it a complete meal. If I can't find some nice tender kale, I'll be using broccoli, as pictured above, instead. They both are delicious!

 

 Dilly Ranch Dip/Dressing

Studies consistently show the power in raw vegetables. A review of 206 epidemiological studies show that the consumption of raw vegetables decreases risk of cancers of all types by 50%! Wow! I like those numbers! For many, including myself, a good dressing or dip is necessary in order to enjoy a green salad or veggie tray. This cashew and sunflower seed based dip is full of flavor and loaded with nutrients that will decrease risk of disease in and of itself. And the fats from the nuts and seeds could increase the absorption of phytonutrients in the vegetables 10 fold!

Ambrosia (Fruit Salad)

  A delicious combination of the seasons best fruits. Fresh organic apples and grapes, tree ripe Valencia oranges, sliced banana, in a lemony walnut cream sauce garnished with dried cranberries and coconut. Perfect for dessert or breakfast!

 And there you have it! Health for Life Cooking in September. Class dates are Wednesday September 5 and Tuesday September 11. 

Contact April for more information or to register at health4life07@yahoo.com.



Green Tostada 

I have loved tostada's ever since I was a kid. I remember licking what was left of the re-fried beans out of the can after my mom emptied it. I think she left some in there just for me. They were my favorite!
The Green Tostada is 10 times healthier than the tostada's I ate as a kid. First off, the shell is a sprouted corn tortilla that is baked, not fried. The beans have no oil or lard and are loaded with onions, mushrooms, and broccoli. Add a spicy Cashew Seed Cheeze Sauce (will be demonstrated) on top and you have your GOMBS! According to Dr. Fuhrman (www.DrFuhrman.com) greens, onions, mushrooms, beans and seeds fight cancer with every bite. I then top it with shredded cabbage and pico de gallo (will be demonstrated) made with garden fresh tomatoes. Super delicious AND nutritious!

Salad Sanora
This is a completely raw salad of organic raw corn, bell peppers, jicama, onions, avocado, tomato, lime juice and Mexican seasonings. Fresh, cool, and lite for a hot summer day.

Orange Creamsicle

A good way to beat the summer time heat. And my grand kids think they are yummy! A combination of fresh tree ripe valencia oranges, cashews, and dates blended smooth and creamy and then frozen in popsicle cups. Cool and refreshing!

And there you have it! Health for Life cooking to beat the summer heat. Class dates are Wednesday August 1 and Tuesday August 7. I hope to see you there!

To register, contact April at health4life07@yahoo.com. 

Health for Life Summer Salads

Do to a scheduling conflict, the June 26th class has been rescheduled for Wednesday July 11th. And there is still space available! Hope to see you there!

Summer Quinoa Salad 
A light and fresh salad containing quinoa, red peppers, onion, tomato, corn, avocado, and parsley.

Quinoa, commonly referred to as a grain, is technically called a pseudo grain because it is actually a seed. Pseudo grains don’t contain gluten, which make them easily digestible, alkaline-forming, and suitable for those who are gluten-intolerant. It's also a great protein source.

No-Tuna Salad Lettuce Wraps - Chickpeas replace the tuna in this recipe and are combined with celery, carrot, onion, and a no-oil nut and seed based sandwich spread. This is perfect wrapped in a lettuce leaf or could be made into a sandwich with a good whole grain bread or stuffed in a pita pocket.  For class I will be serving it as lettuce wraps garnished with avocado and fresh vine-ripe tomatoes.  

Mediterranean Zucchini Salad - This recipe is adapted from a pasta salad recipe that I've had for years. In my quest for avoiding flour products and sticking with whole grains, I've replaced the pasta with zucchini strips very lightly sauteed just to soften and bring out the flavor. Then I've added onion, vine ripe tomato, corn, kidney beans (pictured are chickpeas which also work great), olives, fresh basil and a touch of balsamic vinegar. This can be served the way it is as a side or add a little whole grain such as millet or quinoa to make it more filling for a meal by itself.

Summer Fruit Tart   - This tart has a nut based crust and is topped with delicious summer fruits.  No processed sugars at all in this dessert! Just the wonderful fruity flavors of summer!

And there you have it! Health for Life summer salads. Class dates will be Wednesday June 13th and Wednesday July 11th.. Hope to see you in class!

To register, contact April at health4life07@yahoo.com.

Health for Life Cooking in May

Just in time for your Memorial Day festivities!

Popeye Burgers with trimmings

Popeye new what he was talking about when he raved about the strength building qualities of spinach. What he probably didn't know was that spinach is also one of the most nutrient rich foods on the planet w/ hundreds, if not thousands, of phyto-chemicals that are critcal to excellent health. These burgers not only contain this high nutrient green but also cancer fighters such as mushrooms, onions, and garlic. The base of this burger is high fiber oats and white great northern beans. This is my husbands favorite veggie burger!

Spring Asparagus w/ Tangy Lemon Tahini Sauce
This sauce is a very basic combination of whole sesame seeds, white beans, lemon juice and seasonings. The sesame seeds make this sauce a touch on the bitter side but served drizzled over fresh spring aspargus makes a delicious combination.

Creamy Potato Salad
This is a delicious and healthy version of an old time favorite.
I use red potatoes, which are less starchy than russets and have a little bit better nutritional profile. Kidney beans give this salad some protein without saturated fat, cholesterol and animal protein. Raw celery and green onions give it just the right amount of cruch and a delicious dressing made by blending nuts and seeds give it a dreaminess that is rich and devine! Add some fresh dill and it takes it over the top!


Strawberryana Sorbet
With strawberrys in season I wanted to take advantage of this wonderful springtime berry that is so high in anti-oxidants and phyto-chemicals. Just 1 cup gives you 140% of the RDA of vitamin C. They are also high in folate, potasium and of course fiber. They have been shown to lower cholesterol, improve brain function and prevent the formation of pre-cancerous colon lesions. Buy them organic if you can. They have a high level of pesticide contamination. This is a very cool and refreshing low-fat dessert that takes only minutes to make in your food processor or blender. It's the perfect dessert for a hot summer (or spring) day!

And there you have it! Health for Life Cooking in May. Class dates are Wednesday May 2nd and Tuesday May 8th.  Hope to see you in class!

To register, contact April at health4life07@yahoo.com.

Health for Life in March

Immune Boosting Chili

This chili is loaded with greens, onions, mushrooms and beans to keep your immune system in top fighting condition to keep you healthy all year long. This chili will be garnished with avocado to increase the absorption of the phyto-nutrients in the vegetables. No meat, dairy, gluten, sugars or extracted oils.


Green Spanish Rice Stuffed Peppers
This is not your typical Spanish rice served at authentic Mexican restaurants. Traditional Spanish rice is pretty poor nutritionally. A small amount of tomato adds some antioxidants to the nutrient poor white rice that is normally used. My Spanish rice is loaded with....you guest it......greens, onions, mushrooms, and beans. Top it with a cashew/sunflower seed cheeze sauce, and you've got your GOMBS!
Stuffing this into a whole bell pepper makes a beautiful dish and is a meal in and of itself, but since we are having chili as well, I'll be serving it nestled in half of a red bell pepper.

Banana Cream Pie
When I mentioned making some changes to this recipe to my husband he said "I wouldn't change a thing!" My daughter agreed. And she doesn't really like banana cream pie.It contains no processed sugars, extracted oils or dairy. It's sweetened only with dates, which give this pie it's delightful brown hugh. (I'm being sarcastic here ....work with me.) You could cover up the color by adding some cocoa powder for a Chocolate Banana Cream but I think it's perfect as is......brown hugh and all!

And there you have it! Health for Life cooking for March. Class dates are Tuesday March 20th and Wednesday March 28th, 6:00 pm. Hope to see you in class!

Contact April at health4life07@yahoo.com to register.

Health for Life Cooking in February

Egg Plant Roll Ups
All the flavors of lasagna but no noodles. The eggplant is baked to perfect tenderness and rolled up around a delicious mixture of onion, mushrooms, sun-dried tomatoes, tofu and spinach. Topped with a home made spaghetti sauce.





Greens and Grains

This original recipe, called "Pasta with Greens" from Andrew Weil, used a whole grain pasta. This was one of my husbands favorite dishes. In my quest to use only whole, intact grains, I'm using quinoa, which is a very light high protein grain that works perfect in place of pasta. It is mixed with a tasty combination of sun-dried tomatoes, mushrooms, kale, olives, and capers.



Basic Spinach Salad with a Citrus Balsamic Vinegarette
(Not pictured)


Nutty Chocolate Cookies

Chunkey chewey and delicious! Rich in omega 3 fatty acids from flax seed, anti-oxidant rich cocoa powder and sweetened exclusively with fruit.
Dairy free and gluten free.