FLF Recipes eBook

8/13/2019 FLF Recipes eBook

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Disclaimer

All rights reserved. No part of this book may be reproduced or transmitted in any manner

whatsoever without written permission, except in the case of brief quotations used in artic

les and reviews.

This book is intended as a reference material, not as a medical manual to replace the ad-

vice of your physician or to substitute for any treatment prescribed by your physician.

If you are ill or suspect that you have a medical problem, we strongly encourage you to

consult your medical, health, or other competent professional before adopting any of the

suggestions in this book or drawing inferences from it. If you are taking prescription me-

dication, you should never change your diet (for better or worse) without consulting your

physician, as any dietary change may affect the metabolism of that prescription drug.

This book and the authors opinions are solely for informational and educational purposes.

The author specically disclaims all responsibility for any liability, loss, or risk, personal orotherwise which is incurred as a consequence, directly or indirectly, of the use and applica

tion of any of the contents of this book.


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What are Organic Foods?

Organic foods, to put it shortly and succinctly, are foods grown in a natural manneravoiding such thing as pesticides and chemical based fertilizers as well as geneticallymodied food strains.

This is not the end-all of organic foods however, there is more to organic foods thanmeets the eye. In fact theres more to organic foods than can normally be seen withthe naked eye as well.

Organic foods are really classed as such not for their sheen, luster, taste or any otherdenominating factor, but for how it is produced. It is in the production methods that thesecret for organic food lies, and why they can be termed Organic food only if they meetcertain requirements.

To all intents and purposes organic foods are the same as conventionally grown foods. Thedifference as I said, lies not in the way the end resultant food looks, but in the manner

in which they are grown, produced, or cultivated, and this includes everything from dairyproducts to meats and sh to vegetables.

I can just hear you asking, (or that might be own naturally skeptical mind), but how doyou know for certain that what you get at the supermarkets are organic products. Afterall, if they look like, and to some taste the same as normal foods, how can you tell thedifference?

You cant. You have to take it on trust that when youre buying a pound of organicallygrown apples and carrots for a ridiculously high price, that youre getting the real thing annot conventionally grown apples and carrots for a trumped up price.

Then again, thats the beauty of having government and private watchdogs and things

around. When these people do their job properly, you can be assured that what youregetting is the real McCoy.

What you do need to look out for is various labeling differences which will tell you howmuch of organic foods are really contained within the product, if it is a prepackaged food.I go into more detail on this topic in the section, How to tell the difference.

But what are organic foods? If I havent missed my guess, you might still be slightly up inthe air over that one. The clarication, I felt, would be better given in telling you what thedifferences in organic and conventionally grown foods are.


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The difference

This is where I will try and explain to you in as clear and concise a manner aspossible exactly what the differences are between conventional farming methods,

and organic farming methods.I will also go through a few of the pros and cons of each of these methods, not as I seethem, but as both sides view the situation. These are not my own personal views but Ifelt that to give a truly bigger picture these must also be presented.

Since the debate over organic or non-organic is a hotly raging one, it seems to me that if Iwere to list all of the reasons for and against each side, I would still be here come doomsdayso I have limited myself to giving you only a minimal amount of facts.

Personally speaking, now that I have found organic foods, theres really nothing betteror healthier, both for me and for the planet.

Conventional Farming Methods

For no better reason than this was the rst thought that popped into my head, I haveplaced the section on conventional farming rst. After you read through both of thesections you might then feel better able to make a decision on which method you preferbetter.

But since I have only very lightly touched upon these subjects, you might be betteroff going through more comprehensive material to be better able to make an informeddecision.

If on the other hand youre already an organic food convert, reading through thesesections will no doubt only strengthen your beliefs.

Whatever the case you can be assured that this is a debate that will live a long life and noreadily be solved one way or the other to anyones full satisfaction.

Conventional farming methods make full use of the twentieth century discoveries of suchthings as inorganic pesticides and fertilizers.

Conventional farming as we know it, only took off after the Second World War, when war-ravaged countries needed fool-proof methods with which to rebuild their economies, andtheir farms and food stocks. Modern day conventional farming methods provided the

means for this.

Even in this day and age, probably more so in this day and age, conventional farmingmethods are thought to be the best way to grow the necessary crops to feed the masses.

This is partly why many farmers using these methods, protest against the use oforganic farming methods, because there is doubt as to whether organic farmingmethods can supply the necessary quantities of foods.


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At any rate, conventional farming methods encompass,

The usage of articial fertilizers

The use of synthetic pesticides and herbicides

Inclusion of genetically modied seed and plant stock

Large scale industrial farming

Lack of crop rotation. Most of the time only one product will be grown to the exclusio

of anything else. This can lead to a depletion in the natural balance of the soil.

These very methods used in conventional farming are the reasons why people preferringto go organic deplore the conventional methods. They believe that the abundant use of

such things as articial fertilizers, pesticides, and herbicides contribute to a large scaledestruction and erosion of the soil.

The use of genetically modied seeds and plat stock is also a major bone of contention,for the simple reason that it introduces vagaries into the natural order of things whichhave as yet not been shown to be conclusively safe to all concerned.

Added to all of this is the fact that with large scale industrial farming, soil erosion and ruinbecomes a very real factor, and something that no amount of synthetic chemicals will beable to x.

Not to mention that with large scale farming operations using such large amounts ofpesticides and other harmful chemicals, some of these chemicals seep through the

soil and go on to pollute the water table.

These are but a few of the reasons why conventional farming methods are considered tobe not good by many people.

The main argument for conventional farming methods as far as I can see however,hinges on the fact that conventional farming methods can produce the much neededlarge crops.


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Organic Farming Methods

Although organic farming in its present form didnt start until sometime in the lastcentury, it has been around for as long as there was farming going around, which meansthat it has more or less been around since the beginnings of mans evolution.

It is only of very late that what we term as conventional methods of farming havedominated the scene.

It therefore seems strange that something which hasnt been around long enough to evenbe termed the blink of an eye in evolutionary terms, can be called conventional, while themore established farming methods are thought of as newfound and controversial by manypeople.

The truth as ever, is stranger than ction and this is what were left with to quibble about this section.

Since we have already gone through what the conventional farming methods entail, it isnow the time to dene what can be meant by organic farming.

To be very simple, I believe that the most concise method of saying this, is to say thatorganic farming is the exact antithesis of conventional farming.

As mentioned earlier in the book, organic farming shuns the usage of such things aschemical and synthetic fertilizers and pesticides; it stays away from genetically modiedplant stocks; and most of all, it promotes the usage of a natural system of farming that isnon-harmful to the environment.

Many proponents of the conventional farming system scoff at organic farming for thesimple reason that it goes against everything that we have been raised and educated to

believe.

Not only that, one of the main arguments against organic farming is that the productionof foods is not enough to meet the growing worldwide demand for foods.

The argument lies in the fact that conventional farming methods are able to produce avastly larger quantity of foods, whereas none of the methods utilizing organic farming willbe able to do so.

There is also a belief among this faction that if organic farming is taken on a largescale, it too will yield the same deadly results on the earth as conventional farming doesnow.

To recap and put it in an easier to read format, organic farming,

Espouses the usage of natural fertilizers such as manure and compost, and shuns theusage of chemical fertilizers

Uses only natural pesticides, and herbicides that can be found in nature, and shuns thusage of synthetic pesticides and herbicides

Uses only non-genetically modied plant and seed stock


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Uses natural methods of farming such as crop rotation which will enhance the richnesof the soil

Also welcomes what are termed as benecial organisms which are a natural part ofnature and healthy soil

If livestock is raised on the farm, the livestock is fed on a diet of organic foodstuffs

In addition they are not injected or otherwise given growth hormones and antibiotics

To my eyes at least, organic farming takes us back to our grass roots and helps tobring our lives back into a natural balance that is not necessarily controlled by unhealthyprocessed foods and fast foods. The choice as ever is yours to make.


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Why Go Organic?

Why go organic? Thats a really good question and something which I, being the avidorganic fanatic, should say is self evident, but I wont. Not because it isnt self evident,but because its all relative.

It really depends on what your denitions of healthy and natural are. For instance, Ihad a chemistry professor once who said that he didnt see what all the fuss was about,because when it came down to bare tacks, everything was a chemical component in itsown way.

Whether you feed plants and vegetables fertilizer from a natural source, orwhether you feed it from a commercially available fertilizer, his theory was that inthe end, the plant cant tell the difference.

Thats one way to look at things, but I personally felt that to be too simplistic andunnecessarily nave. Some people might think the same of me, but I still stand by my

position, just as my professor stood by his.It is my rm belief that going organic is the only way to rectify the mess that we havemade of our planet, our ecosystem, and our bodies. True, if we do it on a large scalethe same detrimental effects of conventional farming would still be present in organicfarming in a different way.

But then again, theres a reason why theres an old adage, Too much of a good thing is badfor you. Organic farming is a good thing, but do it on a large scale and it will denitely bebad for you, the same as conventional farming methods.

So, really, it all just depends on how you go about the whole thing, and which part ofreality you can see. Which brings us back full circle to why you might want to go organic t

begin with.

Well, if saving the planet on a vegetable by vegetable basis doesnt suit you, you mightprefer to go organic for the benets that you personally can reap.

Good health, a nutritious lifestyle, and the benet of not having third-hand poisons passeddown into our bodies is one of the very best of reasons I would have thought.

And really thats what it boils down to in the end, when you strip away all the veneer andget to the bare bones of the fact, when you wade through all the reports saying Yes! togoing organic, and when you sit through a very boring one-sided discourse on why organicis good for you, thats what it all comes down to.

But more tellingly, there are more convincing arguments against going organic, and thesehave to do more with our lifestyles and mindsets than anything else.

The rst of these is the fact that organic foods are costlier than normal conventionalproduced foods. This is a great inhibitor for many people, even if they did want to goorganic.

The second thing is pure unadulterated lethargy, or in other words, laziness. Were so usedto the cushy lifestyle we lead that to step out of it, and into a world where we actually


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have to go out of way to get good food, is just unthinkable.

This is also why so many people who start out with good intentions, fall at on their facesand give up after about a month or two. The sheer lack of organic foods (although that ischanging now to some extent), is a great motivator for us to forget about it. Weve lost ouforaging instincts so we prefer to take whats available, even if its not good for us.

So why would you go organic, after all of that?

Because its healthy

Its nutritious

In some cases it most denitely tastes better

There are no added third-hand poisons in the food

You know that whatever youre eating has been produced in a way thats good for th

planet And because when all is said and done, you denitely are what you eat


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How to Go Organic

Unlike the question, Why go organic?, the question on how to go organic is simplymuch easier to answer, and can be more denite. And if youre reading this book onorganic cooking, then youve already taken the rst step in the direction of how to goorganic, because what you rst want to do is to understand what youre doing.

To do that you need to understand what organic foods are, and why you would want to goorganic. Many people of course just jump right in and start buying organic foods, and thisis a great way to start, but I feel that if you have at least a passing knowledge about whatyoure getting into, you will be better off.

So to that extent, whether youve already started down the path of going organic, orwhether youre still trying to gure it all out, reading this book and whatever othermaterial you can get your hands on, to understand about organic foods is the best way togo.

The next thing you want to do is not to examine your reasons for going organic, (werenot here to soul search), but more importantly nd where you can get your organic foodsfrom.

These days of course, its not as difcult as it used to be when the whole organic thingstarted. You can nd organic foods in just about every large grocers.

Another good place to get organic foods from is from the source itself. The farmers whogrow organic produce will be a better source for you to get your organic produce from thathe supermarkets. Most places will have some type of farmers market somewhere aroundand if you havent already been frequenting it, you should try and see where there is onenear you. Remember though, not all farmers grow organic produce, so you will rst haveto nd out if this is the case.

After you nd your way around the various hotspots where you can buy organicproduce, the next thing that you want to do is to actually go and get some organicfood.

Threes no telling whether you will like it or the price unless you rst take the plungeand buy something organic. From that point onwards its then just a matter of time indeciding whether going organic is for you, and whether you want to keep it up.

When you decide that you want to keep up with it, you will then be able to integrate bitsand pieces of organic foods into your lifestyle, with your ultimate goal being to integrate itso seamlessly into your life that you will be completely organic in a very short time.

Of course, theres no sanely possible way to be completely organic because of theimportance that processed foods and fast foods play in our normal lives, but you canbecome at least mostly organic in your eating habits if you keep at it.

The next question which you will want to ask, and which I have answered in the nextsection, is how can you tell the difference between normal foods and organic foods, andwhat do the various labels and seals signify.


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How to tell the difference

Since as I mentioned earlier on theres really no way to tell the difference betweenorganic food and non-organic food we are forced to rely on the people selling us thefood to be truthful.

Luckily for us however, there is hope in the form of labeling which tells us which foods areorganic and which foods arent. In the USA, the USDA requires farms which are organic tofollow a strict set of guidelines to be certied as organic.

Over and above this legislation, there are private organic farmers associations which havetheir own brand of certication as well. And the common factor among all of these is thefact that besides the certication, they also have seals with which they stamp foods andfood products.

So if you dont feel too comfortable about going over to your nearest farmers marketto get your organic produce, you can always check out the labels in your grocerystore.

If any of the foods deemed organic in the store carry one of the many organic certiedseals and labels you can be assured that that it has been organically produced.

The one thing that you might want to look out for however, is exactly what the labelssay. As ever, although there is certication and labeling stating that the food you buy isorganic, there are different levels of organic.

This is the case not for the fruits and the vegetables which you buy fresh from thestore, but the case for the many processed and pre-packaged organic foods which tendto have more than one ingredient.

So although you might believe product youre getting is fully 100% organic

guaranteed, you might want to check again on what the label says to get the realstory.

If you take packaged organic foods, the labeling would consist of not only the seal statingthat it is made from organic produce but also a few key words which will tell you exactlyhow much organic foods are in the package, if only you know how to understand whatthey are telling you.

For instance labeling for organic foods could go something along the lines of,

100% Organic this food denitely has only 100% of organic foods

Organic this food contains over 95% of organic products.

Made with organic products this product contains at least a minimum of 70% oorganic products (no seal is allowed on these types of food products)

And when you go below the 70% mark of included-organic products for anypackaged foods, you denitely not nd either labeling or a seal stating that thefood youre buying is organic.


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However, if there are organic products contained within this food product, it maybe listed in the ingredients section as such, or even listed separately on a sidepaneling.

To be completely safe in the knowledge that what youre buying is the genuine article yoneed to look for not only the seal which states the product to be organic, but also the labelinwhich will tell you exactly how much of the food is actually organic.

As you can see even with products that are certied to be organic there are many pitfallsthat you can fall into, but as long as you keep sharp and know what youre buying, thenyou should be alright.

And another thing that you will want to look out for is other types of labeling which mightlead you to believe that what youre buying is organically grown food.

Most of these labels are there not to tell you that what youre getting is organic, but thatwhat youre getting is natural or a health food or something along those lines.

Remember, it doesnt have to be organically produced to be termed natural or healthy oranything else along those lines.

Organic is more a state of how the food was produced than whether or not it iscompletely natural or healthy or not.

These foods can contain organic foods, but unless they have more than 70% of organicfoods contained within the end product, they cannot lay claim to being organic.

Another thing that you might want to be aware of is that not all products within the categorof 100% Organic, or Organic (the two levels of organic food able to use the organic certieUSDA seal), are required by law to have the USDA seal on their food products. It is entirelvoluntary.

So you might not want to go by seal certication alone to determine whether the 100%Organic certied food you have in your hand really contains 100% Organically producedfoods. Check the rest of the packaging as well for more information regards the true stateof being.

Although there are many independent groups who dene what organic is to them, thestandards they set have to meet or exceed those of the standards set by the NationalOrganic Program which is run by the USDA.

They are the ones who set the legal standard for anything organic, and they are theones who give the organic seal and certication to products and farmers who meet their

guidelines on what organic foods are.

This means that although there might be independent organic organizations with theirown seals and certications, the USDA seal and certication is the ultimate authority ofbeing truly organic win the United States.

In Canada, although there is no legal denition as yet, certication can be obtained inQuebec from the Quebec Accreditation Board. In Australia certication of organic foods ishandled by the Australian Quarantine and Inspection Service, and in Japan the Japanese


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Agricultural Standard is the one that you want to go to.

In the European Union although there are a few different organizations within the differenEuropean Union countries which handles the certication of organic foods, they are all tiedtogether by the EU legislation which was passed in 1992 regarding this.

And these are only a few of the bodies around the world which are certifying organicfoods as being, well, organic. I nd it to be very heartening to see how far the productionof organic food has spread and how many people around the world are going organic.


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Organic Food Recipes

This is one section in which I feel great pride, because when I rst decided to write thisbook, I was worried that I wouldnt have enough recipes to tempt you to taste the joys ofgoing organic.

These recipes are ones which I have scraped and scrounged from various places andwhich various friends and relatives have given me.

And it seems that I had been cooking my organic meat and vegetables in much thesame way I was cooking earlier with only a few twists and turns here and there toaccommodate the organic side of things, without even thinking about it, which is probablywhy the task of staying organic wasnt so onerous for me.

This meant that I had a number of favorite recipes that I could impart to you, but mostof all, this meant that I could help you to nd your way to going organic.

If the only major difference in being organic and staying organic was in the cooking andnot in the price or anything else for that matter, then it was a relatively simple task Ihad on my hands of convincing you that organic was good.

The reason for this being, the fact that I knew that once you had tasted how greatorganic foods were, in normal day to day cooking as compared to the taste of our normalconventionally produced foods, you would be hooked.

And why was this? Because with only a very few, slight adjustments on your part, youcould cook organic and get the taste, as well as the nutrition that you need without losingout on the ease of cooking which you have learnt through the years.

As you go through the recipes section you will notice that there are many recipes in to

be found. These I have placed in a rough kind of organization which I hope you will ndhelpful.

Whichever one you decide to try out though, you can be assured that all the dishes tastegreat, and some of them are even bordering on heavenly! (Like the Seared Tuna, or theEggplant Burgers, which despite its very off-putting name is delicious).

The main factor when cooking with organic foods though, is not really what dish youcook, but how you cook it. If you want to go organic, then that must mean that in somesmall way at least that you want to eat healthily, so thats what you need to look at whencooking organic foods as well.

You want to retain the natural health properties of organic foods while at the same

being able to get the same great taste of the same great recipes youve been making foryears.

This means that you dont really want to use low fat substitutes of things, and makethings watered down if the taste is going to suffer for it. But it also doesnt mean thatyou go to the opposite end of the spectrum and use every single available bad food-habitproduct around either.

Its no use dousing the entire dish youre cooking in a ton of oil when only a smidgen


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would have done, and the same applies for overcooking the food and leaching thegoodness right out of it. If youre going to do that you might as well go back to non-organic, and processed foods, it certainly costs less!

So although the recipes which I have mentioned might bear a large resemblanceto your normal everyday recipes, they have two major differences which sets themapart.

These are the fact that to begin with the nutrition in the foods are not overwhelmedby harmful chemical pollutants, and also that these recipes call for cooking things in ahealthy manner, not covering it in lard and fat drippings.Before we go any further though, I would just like to mention here that although Idont say it throughout the following recipe section in each and every recipe, all of theingredients which I have give are of the organic variety!

It shouldnt have to be said considering this is a book on organic cooking, but there youhave it. Just in case you were in doubt about it at all the ingredients used are all of theorganic variety, even the meats and the dairy products etc.

And although I have included recipes with organic meat in here as well, for the mostpart Ive stuck to using organic vegetable dishes as I believe this to be where the realbenet of organic food comes from.


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Breakfast

Egg Enchiladas

Ingredients:1 whole cage-free organic egg

3 cage-free organic egg whites 2tbsp orga-nic cheddar cheese 2 whole wheat tortillas

organic avocado, slicedcup organic salsa, divided

Directions:Lightly coat skillet with cooking spray and

place over medium heat.

Whisk egg and egg whites until blended.Pour into skillet and scramble for about 2minutes. Add cheese and stir until eggs areset and cheese is melted.

Lightly dampen two paper towels and placecorn tortillas between them. Warm in oven.Fill each tortilla with half the scrambledeggs, sliced avocado and a spoonful of sal-sa. Roll up and serve.

Sunny Side Up

Ingredients:cage-free organic egg white 2 cage-free or-ganic whole eggs

slice of organic grain or spelt bread

organic grapefruit or other fruit of choice

Directions:Lightly coat skillet with nonstick cookingspray and place over medium heat.

Add egg white and whole eggs to skillet, co-

ver and cook until whites set and yolks havthickened about 3 minutes.Slide eggs onto plate with toast. Serve withthe fruit.

Vanilla Nut Cereal

Ingredients:3tbsp of cream of wheat cereal cup ofwater

1 scoop of vanilla protein powder tsp ofcinnamon

natural cane sugar to taste

Healthy OmeletServings 2

Ingredients:1 teaspoon coconut oil

cage-free organic whole eggs 4 cage-freeorganic egg whites

tablespoons pure water

1 cup of desired lling: steamed organicveggies, chicken, roasted turkey, onion, to-mato, mushrooms, etc.

Directions:Coat non-stick skillet with oil and turn heaton low to medium. Crack eggs and wisk

water in, mixing well. Pour no more than inch thick of the mixture into skillet. Becertain not to cook the omelet on too highbecause it will make the eggs tough.

Cook for 5 minutes and use plastic spatulato go around the edges, allowing the un-cooked egg to ow around the sides and go


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underneath.

Cook for about 3 more minutes. Spoon desi-red pre-made lling across center and care-fully ip over. Remove from heat and serve

immediately.

Breakfast OmeletServings 1

Ingredients:2 cage-free organic eggs1 tablespoon organic pizza sauce1 ounce low fat organic mozzarella cheese

1 teaspoon olive oil

Directions:Spray non-stick cooking skillet with olive oil.Whip the eggs and pour into the skillet. Tiltthe pan until the eggs evenly cover the bot-tom of the pan.

Cook eggs until rm, about 2 minutes andthen slide the cooked eggs onto a plate. Co-ver with pizza sauce and top with mozzarella

cheese.

Oatmeal ScrambleServings 1

Ingredients:scrambled cage-free organic eggs 1 cup ofrolled oats

teaspoon ground cinnamon teaspoonground nutmeg

cups of pure water

1 organic apple, unpeeled and coarselyshredded

Directions:Eggs

Break 2 eggs in a mixing bowl and wisk to-gether. Pour into a non-stick skillet and coo

over medium to medium high heat.

OatmealIn a sauce pan, combine water and apples.Bring to a boil.

In a small bowl, combine oats and spices.Mix well. Stir into boiling water. Reduce heato medium-low and cook 5 minutes stirringfrequently. Serve hot. Sprinkle lightly with

maple syrup.

Ham And Egg SandwichServings 1

Ingredients:1 whole cage-free organic egg3 cage-free organic egg whites

2 tbsp organic skim milk 1/8 tsp ground

black pepper 2 slices whole-wheat bread1 slice lean organic/natural ham

1 slice reduced-fat organic cheddar cheese

Directions:Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

In a small mixing bowl, whisk together egg

egg whites, skim milk and black pepper.Pour egg mixture into skillet and stir untilset. Remove from skillet and set aside.

Lightly respray the skillet and add one sliceof bread. Layer with ham, cooked eggs andcheese. Top with remaining bread slice.


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Cook over medium heat until bottom isgolden brown, about 3 minutes on eachside.

Turkey Bacon MeltServings 1

Ingredients:3 strips organic/natural turkey bacon cut inhalf1 whole wheat English mufn2 thick slices of organic tomato2 slices of organic cheese

Directions:Preheat oven to 400 degrees. Cook baconaccording to package directions.

Place mufn halves face up on baking sheet,top each one with a bacon slice. Layer withcheese and three half slices of bacon. Placein oven and bake for 3-5 minutes.

Swiss style Oats

Ingredients:1 cup rolled oats 2 cups pure Water

1 tbsp chopped dried organic Apricots (orsuitable substitute)1 tbsp chopped Almonds2-3 tsp Raisins

2-3 tsp Sunower seeds (if you like them)1-2 chopped Dates

A sprinkling of dried Cranberries A pinchCinnamon

Organic Milk if needed

Preparation: You will rst need to mix allthe dry ingredients together before cooking.

Whatever you do, dont add the water!

You can then bring the water to a boil in asaucepan before adding the oats mixture.Stir constantly to begin with, turning the

heat to Low, then stir only occasionally totake out any clumps which might be for-ming.

Cook for about 7 minutes until the waterhas been absorbed and the oats are cookedthrough. Take off the heat and keep for afurther 2 minutes to cool before serving witthe milk if needed.

Preparation Time: 10-12 minutesServes: makes 2 servings

Summer breakfast Risotto

Ingredients:1 cup Risotto Rice 2 cups Pure Water

15oz of thick Coconut Milk (the canned va-riety is alright) 1 cup freshly cubed organic

Banana

-1 cup of cubed organic Pineapple (canned alright here as well)

cup of organic Pineapple juice (the juiceform the can will also do) cup Raisins cup sliced (or chopped) Almonds

Preparation: Place the water and the risotto

rice in a medium sized saucepan and bringto a boil. At this point you need to bring theheat down to a medium low and let the ricesimmer, keeping the pan uncovered all thewhile.

When the rice is mainly cooked and the wa-ter has been all but absorbed into the rice,


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add the pineapple juice. Stir and allow tocook until the juice has been absorbed. Thenadd the coconut milk to the rice.

When the coconut milk has been absorbed,

and the rice is still creamy and not dried up,add the remainder of the ingredients.

Cook for a further 2-4 minutes on low heatmaking sure the rice doesnt dry up. Serveeither warm or cold.

Preparation Time: 25-30 minutesServes: makes 4 servings

Basil Frittata

Ingredients:3 large Cage-free Organic Eggs3 tbsp fresh Organic Basil, chopped

2 tbsp Organic Chicken Broth OrganicOnion, minced

3 medium sized Organic Garlic cloves,

pressed

1 cup Organic Italian Brown Mushrooms(Crimini), thinly sliced medium OrganicTomato, diced

Sea Salt & Pepper to taste

Preparation: You will need a 10 inch skilletto make the Basil Frittata. Heat about 1 tbsp

of the broth in the skillet and add the onionsto it. Saut the onions in the broth for about3 minutes.

While the onions are sauting, whisk theeggs well, adding the chopped basil and saltand pepper.

Then add the garlic and the mushrooms,and continue to saut for a further 2-3 mi-nutes. Add the remaining broth, the tomatoes, and salt and pepper and leave on the rfor another 1 minute, stirring all the while

so as not burn the ingredients.

Next pour the egg mixture over the sautand roll the pan to get an even spread ofegg. Lower the heat and cover the pan, cooking for about 5 minutes.

When the frittata is rm ad the egg iscooked you can then remove from the heatand serve.

Cinnamon Toast

Ingredients: 4 slices of Whole Grain Bread cup of Organic Milk

Cage-free Organic Eggs, beatentsp Cinnamon, powdered or ground

Preparation: This is very simple to make

and is a variation on the whole French toastthing.

First blend the eggs, milk and the cinna-mon together. Place the bread slices overa shallow tray or baking pan, and pour themixture over the bread.

Allow the bread to soak in the mixture forabout 25-30 minutes. You can then place

the cinnamon soaked bread under a broilerfor about 2 minutes, or until they turn a nicgolden brown.

When the toast is done you have the optionof topping it with more ground cinnamon,brown sugar, honey, or fruit slices.


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Preparation Time: 35 minutesServes: makes 4 servings

Easy Blueberry Mufns

Ingredients:1 cup fresh organic blueberries (use frozenblueberries as substitute) 1 cups speltFlour

cup Organic Milk (Rice or Goats milk willalso substitute) cup natural Cane Sugar

cup Oil

2 tsp non-aluminum double acting BakingPowder1 tsp sea salt

Preparation: First you need to preheat theoven to 4000F. Then add and mix the our,sugar, baking powder and the salt together.

Next add the milk and the oil to the mixture,and fold in the blueberries.

You will then need to place some bakingcups into your mufn pan, and pour the blu-eberry mixture into the cups.

Place in the oven and bake for about 25-30minutes.

If you want you can add more blueberries tothe mixture.

Banana Bread MufnsIngredients:2 cups Spelt Flour 3 organic Bananas

1 cup natural Cane Sugar cup organicButter3 cage-free organic Eggs

1 tbsp pure Watertsp aluminum free Baking Sodatsp Sea SaltNatural Cane Sugar (a little bit for sprinklinpurposes)

Preparation: Preheat your oven at 350oF.Then peel and mash the bananas. Add thesugar, the eggs, butter and water and mixtogether well.

Next add the remainder of the ingredientsand mix enough to combine the ingredientsonly.

Grease your mufn tray or use mufn linersand pour the batter in. Dust the batter withsugar, and place in the oven and bake forabout 10-15 minutes.

When they are done take them out of theoven and place on a wire rack to cool. For acrunchy variation, you can add some chop-ped walnuts to the batter.

Preparation Time: 30 minutes

Serves: makes 18-24 mufns


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LUNCH

Tex-Mex Wrap

Ingredients:15 oz can organic black beans drained

cup chopped organic red bell pepper (seedsand ribs discarded) cup cooked jasminerice

cup chopped organic cilantro 1/3 cup or-ganic salsateaspoon ground cumincup grated organic monterey jack cheese

1 grilled organic chicken breast Two 10-11inch whole wheat tortilla

Heat the beans over medium heat.Stir in the peppers, rice, cilantro, salsa andcumin.Add in cut up grilled chicken breast ( smallpieces)Cook until warm, 2-3 min.Divide mix between tortillas and wrap

Harvest Chicken Wrap

Ingredients: cup chopped walnuts

1 grilled organic chicken breast (cut into cu-bes) Pepper to taste

cup Annies naturals bleu cheese dressing1/3 cup dried cherrieschopped organic celery

cup rmly packed, chopped organic aru-gula Two 10-11 inch whole wheat tortillas

Directions:Preheat oven 350Spread walnuts on baking sheet for 10 minRemove and coolMix together bleu cheese dressing, cherries

and celeryAdd chickenToss arugula, nuts into chicken mixtureDivide among tortillas and wrap

Caesar Chicken WrapIngredients:2 tbsp Annies naturals Caesar dressing

1 grilled organic chicken breast

cup grated parmesan cheese Pepper to tast2 cups rmly packed organic romainelettucecup croutonsTwo 10-11 in whole wheat tortillas

Directions:Toss together chicken, romaine lettuce, and

croutons in large bowl.Add Caesar dressing and parmesan cheese,coat evenlySeason with pepper to tasteDivide between 2 tortillas and wrap

California WrapIngredients:

1 tsp powdered wasabi 1tsp pure water

1tbsp soy sauce (low sodium)

2 cups of cooked jasmine rice at room temp cup rice wine vinegar

pound of canned crab meat (Phillips) 1


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cup of chopped organic avocado

1 cup peeled and chopped organic cucumber

Directions:

cup sliced green onion (green part only) 2tbsp ax seed mayonnaise

4 sheets of norifour 10-11 in tortillasDissolve wasabi in water in small bowl.Add soy sauce.Combine this mixture with rice in large bowl

Stir in crabmeat, avocado, cucumber, green

onion, ginger, and mayo

Line each tortilla with a sheet of noriDivide rice mixture among the nori-linedtortillas and wrap.

Thai One On

Ingredients:cup of light coconut milktbsp of minced fresh or preserved lemon

grasstbsp of red curry pastetbsp of brown sugartbsp fresh lime juice1 tbsp olive oil

1 cup chopped organic zucchini cup dicedorganic onion

1 grilled chicken breast

1 cup cooked jasmine rice (warm) 1/8 cupchopped fresh basil

1/8 cup chopped fresh minttwo 10-11 in our whole wheat tortillas

Directions:combine coconut milk, lemon grass, currypaste and brown sugar in medium saucepan over medium heatbring to simmer and cook till liquid thickens

10-15 min.Remove from heat, add lime juice and setasideHeat tbsp of olive oil in nonstick skilletover medium heat.Cook until vegetables become tender 5-7minTransfer to large bowlMix vegetables, rice, basil, chicken mix westir in coconut

Divide mixture and wrap.

Creamy Broccoli Soup4 Servings

Ingredients:1 large organic onion1 tablespoon olive oil2 cups organic vegetable or chicken stock

1 pound organic broccoli orets, chopped

1 cup cooked organic white beans1 bay leaf teaspoon ground allspice

Directions:In a 3-quart saucepan, saut the onions inthe oil until brown, about 15 min. Add thestock, broccoli, beans, bay leaf, and allspiceBring to a boil.

Reduce the heat to a simmer, partially co-ver and simmer until the broccoli is tender,about 20min. Let cool for 5 min. Discard thbay leaf.

In a food processor or blender, puree thesoup. Reheat, if desired.


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Per Serving: 147 calories, 4g fat, 8gprotein, 20g carbohydrate, 7g ber

Hearty Vegetable Soup8 servings

Ingredients:1 yellow organic onion4 cloves of organic garlic, minced3 tablespoons olive oil3 large stalks of organic celery, diced2 organic carrots, diced1 large bunch of organic green beans, cutup

1 large bunch of organic broccoli, cut up1 head of organic cauliower, cut up

1 large organic zucchini, sliced teaspoonpowdered garlic

4 bay leaves10-12 cups pure water

Directions:Saute onion, celery, garlic and carrots in

olive oil. When the onion starts to becometranslucent, add the basil. Stir for 1 to 2minutes. Add all ingredients into a crock-pot and cover with water. Let simmer on lowheat for 4 to 6 hours.

Per Serving: 53 calories, 2g fat, 3g pro-tein, 8g carbohydrate, 3g ber

White Bean Italian SoupServings 6

Ingredients:1 tablespoon cold pressed olive oil1 medium organic onion, nely chopped2 stalks of organic celery, diced2 cloves of organic garlic, minced

4cups of cooked organic white beans(usecan beans if saving time) 2 cups organicchicken broth

teaspoon thyme pepper to taste

1 tablespoon fresh lemon juiceteaspoon powdered onion

Directions:Saute onion, celery, and garlic in olive oiluntil the onion is translucent. Mix all ingre-dients together in a pan and simmer on thestove for about 20 minutes.

Remove 2cups of the soup and blend untilsmooth. Return to pan and simmer 10-15minutes.

Per Serving: 210 calories, 3g fat, 14gprotein, 33g carb, 8g ber

Turkey Chili8 servings

Ingredients:1 yellow organic onion1 pound ground organic turkey

pound of whole grain/whole wheat elbowmacaroni Chili powder to taste

1 can of organic chili beans1 can of stewed organic tomatoes

Directions:Cook pasta as directed on the package. Diconion. Brown turkey and add onion. Drainexcess fat off of meat. Put turkey mixture,chili beans, stewed tomatoes and chili pow-der in a 2 quart stock pot.


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Tomato Soup4 Servings

Ingredients:2 organic leeks2 cups diced organic tomatoes2 large organic onions, diced3 cloves organic garlic, minced1 tablespoon cold pressed olive oilcup minced organic parsley

teaspoon dried organic thyme 1 bay leaf

2 teaspoons of low-sodium soy sauce or Ta-mari sauce 3 cups organic chicken stock

Directions:Remove and discard the tough green leavesat end of leeks and cut off the root. Cut theleeks in half, lengthwise. Wash well to re-move any dirt from between the layers andthen chop coarsely.

In a 3 quart saucepan over medium heat,sauce the leeks, onions and garlic in the oiluntil translucent, about 7 minutes. Add the

stock, tomatoes, parsley, thyme,

and bay leaf. Cover and simmer for 20 to 30minutes. Discard the bay leaf. Stir in the soysauce. Serve hot.

Per Serving: 122 calories, 4g fat, 3gprotein, 18g carb, 3g ber

Chicken Pita Pocket2 Servings

Ingredients:2 organic free range chicken breasts1 stalk of organic celery1 slice organic red onion

1 Tbsp sliced organic onion cup organicmayonnaise 1 tsp chicken seasoningtsp paprika

cup seedless organic red grapes, halved 1

whole wheat pita, cut in half1 organic tomato, chopped2 organic lettuce leaves

Directions:In a medium bowl, combine cooked chickencelery, red onion, almonds and mayonnaiseStir in chicken seasoning and paprika. Thengently stir in red grapes.

Fill each pita half with a portion of chickenmixture, tomato, and lettuce.

Turkey Burgers4 servings

Ingredients:1 pound of organic ground turkey

cup organic onion, nely chopped 1 tsp hor

seradish1tsp lite soy sauce tsp ground black pepper1 organic garlic clove minced2 Tbsp fresh organic parsley, choppedcup organic egg substitute

4 whole-wheat buns4 organic lettuce leaves

4 slices of organic tomato organic ketchupto taste organic mustard to taste

Directions:Preheat grill to high.

In a large mixing bowl, combine groundturkey, onion, horseradish, soy sauce, black


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pepper, garlic, parsley, and egg substitute.Form into 4 patties.

Place patties on a hot grill and cook until nolonger pink in the center about 6 minutes

per side. Place burger on whole-wheat bunwith lettuce, tomato, ketchup and mustard.

Turkey Reuben Sandwich1 Serving

Ingredients:Spicy organic mustard to taste 2 slices ryebread

1 slice organic Swiss cheese

1 portion of sliced organic/natural turkeybreast cup sauerkraut, drained

Directions:Lightly coat a small skillet with cooking oiland place over medium heat. Spread spicymustard over both slices bread.

Layer cheese, turkey and sauerkraut onone of the bread slices. Top with remainingbread slice.

Place the sandwich in the skillet and cookuntil the bottom is golden brown, about 4minutes. Turn and brown other side.

Egg Salad Sandwich

1 Serving

Ingredients:4 hard boiled cage-free organic eggs, peeled1Tbsp organic mayonnaise

1Tbsp organic mustard stalk organic cele-ry

red pepper, chopped 1tsp sweet pickle relis1Tbsp fresh organic parsley 1 slice whole-grain bread1 organic lettuce leaforganic avocado sliced

Directions:Chop 1 whole egg. Then discard the yolksfrom the other 3 eggs and chop whites.

In a small mixing bowl, combine choppedeggs, mayonnaise, mustard, celery, bellpepper, pickle relish and parsley.

Toast whole grain bread and place o a smal

plate. Top with lettuce leaf, egg salad, andavocado slices.

Chilled Chicken Salad2 Servings

Ingredients:2 free range/no hormone or steroid chickenbreasts

1 cup seedless organic red and greengrapes, chilled, halved 1 organic apple coreand diced

cup organic mayonnaise 1 organic lemonhalved tsp ground black pepper

2 cups of organic baby romaine lettuce2Tbsp chopped pecans

Directions:In a medium mixing bowl, combine pre-cooked and chopped chicken, chilled grapesapple, mayo, lemon juice, and black pepper

Place baby romaine leaves on 2 small platedivide chicken salad mixture into 2 portionsand spoon onto lettuce. Sprinkle half the


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pecans over each salad.

Oriental Chicken Salad2 Servings

Ingredients:2 free range/no hormone or steroid chickenbreast 8oz bag coleslaw mix

2 organic green onions, chopped 1Tbsp lightsesame oil

2oz rice vinegar 1oz light soy sauce tspground ginger

cup crisp chow mein noodles

Directions:In a large mixing bowl, combine cooked chi-cken, coleslaw mix and green onions.

In a small mixing bowl, combine seasa-me oil, rice vinegar, soy sauce, and ginger.Drizzle over chicken mixture and toss tocoat.

Divide chicken salad into 2 portions. Topwith crispy noodles.

Cool Taco Salad2 Servings

Ingredients:2 free range/no hormone or steroid chickenbreasts

1 Tbsp pure water2 tsp taco seasoning mix divided2 whole-wheat pitas2 Tbsp organic cream cheese, at room temp.2 Tbsp lite organic sour cream

2 Tbsp organic salsa1 cup organic lettuce shredded

1 organic tomato diced cup organic cheddar cheese, shredded

Directions:Pre-heat oven to 400 F

In a skillet, brown ground beef over mediumheat until no longer pink. Drain off excessfat. Add water and 1 tsp of taco seasoningto the beef and simmer for 3 minutes. Re-move from heat and cool.

Cut each pita into 8 wedges and place onbaking sheet. Bake for about 7 minutes oruntil lightly brown. Combine the remaining

taco seasoning, cream cheese, sour creamand salsa in a bowl. Mix well. Divide andspread this mixture evenly on 2 small plate

Spoon a portion of the beef over the sourcream mixture, and top each with half thelettuce, tomato, and cheddar cheese.

Place 8 baked wedges on each plate andserve.

Harvest Salad2 Servings

Ingredients:Organic romaine lettucecup dried cherriescup fresh organic pearscup pecans

2 free range/no hormone or steroid chickenbreasts chicken seasoning to taste

2oz cold pressed balsamic vinaigrette

Directions:Toss lettuce, cherries, pears and pecans to-gether in a bowl. Mix in balsamic vinaigret-


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te. Serve with diced chicken on top.

Salmon Salad With Almonds &

Bok Choy2 Servings

Ingredients:4oz cooked wild caught salmon 1 cup slicedorganic Bok Choy 1/8 cup sliced almonds1 organic scallion, minced

cup organic low-fat organic yogurt 1Tbspcrumbled organic blue cheese

Several leafs of curly organic red leaf lettuce

Directions:Break the salmon into bite-sized pieces.Place in a large bowl. Add the bok choy, al-monds, and scallions. In a small bowl, com-bine the yogurt and cheese.

Combine with the salmon mixture. Arrangered leaf lettuce on a salad plate. Spoon sal-mon salad on top of lettuce.

Many Bean Salad

Ingredients:1 cup organic Kidney Beans 1 cup orga-nic Black Beans

1 cup organic White Beans, small 1 cuporganic Red Beans, small 6-8 organic Scalli-

ons, thinly sliced6 oz organic Mozzarella cheese, shredded

1 organic Green Bell Pepper, deseeded andthinly sliced

For the dressing1 cup cold pressed Olive Oil cup organic Parmesan cheese

cup organic Parsley, chopped

cup Red Wine Vinegarcup organic Red Grapefruit juice1 tbsp fresh Thyme leaves, roughly choppe1 tsp Sea Salttsp ground Peppertsp dried Mustard

Preparation: You will rst need to drain andrinse all the bean varieties. Then take alarge bowl and place inside the beans, the

scallions and the bell pepper slices. Add theshredded mozzarella to this and toss lightly

Next you will need to prepare the dressing.To do this take a suitable container and mixeverything but the parmesan and the pars-ley. You can then pour this dressing overyour bean salad and add the parmesan andthe parsley as garnish.


Serves: makes 10-12 servings


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SNACKS

Almond Butter w/ CeleryOr Apples

1 Serving

Ingredients:2 stalks of organic celery2 Tbsp, raw almond butter, no salt

Directions:Spread almond butter evenly over each ce-lery stick.

Per Serving: 211 calories, 19g fat, 5g

protein, 10g carb, 3g ber.

Bumble Babies

Ingredients:Organic peanut butterOrganic honeyShredded unsweetened coconutSesame seeds

Sunower seedsChopped walnutsChopped raw cashews

Directions:Pre-heat oven to 350. In a large mixingbowl combine peanut butter and honey. Addshredded coconut, sesame seeds and sun-ower seeds. In a food processor chop wal-nuts and cashews. Blend with peanut buttermixture. Press the mixture into a backing

pan and bake until slightly brown

Small Protein Shake

See Smoothie Recipes

Tortilla Chips

Ingredients:2 tbsp Cold Pressed Virgin Olive Oil

tsp Cayenne Pepper or Chili Powder 8Whole Wheat Tortillas (8 -10 inches)

Preparation: Preheat the oven to 400 de-grees. While the oven is getting hot preparethe tortilla chips.

Mix the pepper or chili powder with olive oilNow brush some of the oil mixture onto oneside of the tortilla. Cut each tortilla into 12

pieces.

Place these tortilla pieces onto an un-gre-ased cookie sheet (optional: a 15 x 10 x 1 inch jelly roll pan). Place in oven andbake for 8 to 10 minutes uncovered until thtortillas turn golden brown in color and be-come crispy

Preparation Time: 20-30 minutesServes: makes 4-5 servings

Bruschetta

Ingredients: 2 Organic Tomatoes, seededand chopped 8 Fresh Organic Basil leaves

tsp. Cloves Organic Garlic, minced 1 tsp.Cold Pressed Balsamic Vinegar Black Peppeto taste

Italian bread

Preparation: Combine all of the ingredientstogether in a bowl. Spread this mixture ovethe Italian bread.


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Toast the Bruschetta topping Italian bread at375oF until the bread is crisp. Serve warmand delicious.

Preparation Time: 5 minutes Serves: makes

12 servings

Italian Bruschetta

Ingredients:5 Vine Ripe Organic Tomatoes 8-10 freshBasil leaves, shredded 3 cloves organic Gar-lic

Cold Pressed Extra virgin Olive Oil SeaSalt to taste

Necessary amount of toasted Baguette sli-ces.

Preparation: Roughly chop the vine toma-toes, freshly shredded Basil and the GarlicCloves together. Combine these ingredientswith the Olive Oil and Salt.

Leave in the refrigerator or on counter forhalf an hour. Then brush the top of toastedBaguettes with the Bruschetta mix.

You can eat the Bruschetta the next day too.It will taste even better.

Preparation Time: 5 minutesServes: makes lots of servings

Mufns a l Tuna Melt

Ingredients:1 6 oz. can of Tuna, akedcup organic Celery, dicedcup organic Cheddar Cheese, shreddedcup organic Onions, diced

1 organic Tomato, chopped8 organic Green Olives, sliced

3 tbsp organic Mayonnaise Pinch Dried Ore-gano

Sea Salt and Pepper to taste2 English Cheddar Mufns, split

Preparation: In a bowl mix the tuna, tomato, oregano, onions,

Mayonnaise and celery together. Once thesehave been well mixed add salt and pepperto taste and leave to aside.

Toast the mufns until they are goldenbrown. Spread the tuna mixture on top ofthe mufns. Top off with olives and cheese.

Grill mufns until the cheese melts. Servehot.


Spring Rolls

Ingredients:Rice paperBrown or White Rice

Organic Vegetables of choice: Green, Yellowor Red Peppers Carrots

Cucumbers Onions etc.

Dipping Sauce (your favorite sauce choice)

Preparation: Soak the Rice paper in waterfor 5 minutes. And then lay out to dry. Whithe rice paper is drying prepare the lling.


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Combine all of the ingredients together.Place the mixture on top of the pre-soakedrice paper. Now roll the lling stuffed ricepaper into Burrito style tube. Dip in the sau-ce and enjoy.


In addition to any of the reciepes from abo-ve you may also have some organic vegeta-bles with hummus, handful of raw nuts likealmonds or walnuts, or a piece of organicfruit with almond butter.

DINNER

Asian Salmon With Rice PilafServings: 4

Ingredients:Brown rice:1 tbsp cold pressed olive oilchopped organic onion

chopped organic bell pepper 2 cups purewater

1 cup uncooked short grain brown rice cup nely chopped organic parsley

Salmon:4 skinless wild salmon lets1 tbsp cold pressed olive oil1 organic garlic clove pressed1 tbsp grated ginger root1 tsp soy sauce

1tsp grade b organic maple syrup 2 organicgreen onions chopped

Directions:to make the rice, heat oil in medium saucepan. Add onion and bell pepper ; cook for 3minutes.

Add water and rice; bring to boil. Reduceheat, cover and simmer for 50 minutes, oruntil rice is tender and liquid is absorbed

uff with fork stir in parsley.

Place salmon in a pie plate,

combine salmon and remaining ingredientsmixing well. Pour marinade over salmon; l

et stand 15-20 min.


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heat a ridged grill pan over medium heatuntil hot. Add salmon, discarding marinade;

Cook 3-4 min per side, or until salmon isopaque or rm to the touch. Serve with

brown rice.

Asian Beef Stir FryServings: 4

Ingredients:8 oz uncooked rice noodle

1lb lean free range/no hormone or steroid

steak 1/8 tsp crushed pepper akes

3 cloves of organic garlic minced1 organic onion sliced4 organic celery stalks sliced

1 head napa organic cabbage shredded cup light soy sauce

Directions:Prepare rice noodles according to package.

Drain and set aside. While noodles are coo-king, slice steaks lengthwise into 2 inchstrips Cut crosswise into 1/8-inch thick sli-ces.

Lightly coat a large skillet or wok with coo-king spray over medium high heat, stir-fryred pepper for minute Add steak strips toskillet, stir fry just until no longer pink,approximately 2 min. Remove steak from

skillet and set aside

Lightly recoat the skillet with cooking spray.Stir fry onion and celery until tender approx5 minutes. Add cabbage and cook until crisptender, approx 2 min.

Return steak to skillet, add cooked rice

noodles and soy sauce. Mix gently and heatthoroughly.

Mini MeatloafServe with your favorite gravy and sautedmushrooms.

Ingredients:2 lbs organic ground turkey1 tsp sea salt1 tsp pepper1 tsp paprika1 tbsp freshly chopped organic parsley

1 organic onion chopped1 cage-free organic egg (optional)

Directions:Mix all ingredients well. Roll into 10 equalballs. Flattened a little. Fry in pan, turningonce. Serve.

Now Were Movin Curry

Ingredients:cup fat-free organic plain yogurtcup organic mayonnaise3 tbsp nely chopped organic onions1 tsp ginger1tsp curry powder

1 lb boneless skinless free range/no hormone or steroid chicken breast, cut into inch

strips 1 tsp paprika

tsp ground black pepper 2 cups cookedbrown rice

Directions:In a small bowl, mix the yogurt, mayo, oni-on, ginger, and curry powder.


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Place chicken in a medium bowl. Sprinklewith the paprika and pepper. Toss until coa-ted.

In a non stick skillet over medium heat,

cook the chicken for 4-5 min. Stir in the yo-gurt mixture. Cook, stirring, for 2 min. Ser-ve over rice.

Chicken Saute With Panzu Sauce

Ingredients:4 (6-ounce) skinless, boneless free range/no hormone or steroid chicken breast halves

1/4 cup packed organic light brown sugar

1/4 cup sake (rice wine) 1/4 cup rice vi-negar

1/4 cup fresh lime juice

2 teaspoons low-sodium soy sauce

1 teaspoon dark sesame oil

1/4 teaspoon crushed red pepper

1 garlic organic clove, minced Cooking spray

Directions:

Prepare grill

Cut each chicken breast half lengthwise into4 strips. Combine sugar and remaining in-

gredients except cooking spray in a smallbowl; stir until sugar dissolves. Combinehalf of sake mixture and all of chicken in alarge bowl. Let stand 10 minutes. Reserveremaining sake mixture.

Drain chicken, discarding marinade. Thread1 chicken strip onto each of 16 (8-inch) ske-

wers. Place chicken on grill rack coated withcooking spray; grill 2 minutes on each sideor until done. Serve with remaining sakemixture.

Turkey Tamale Pot Pie

Ingredients:

Filling: Cooking spray

1 cup chopped organic onion

3/4 cup chopped organic red bell pepper 4garlic organic cloves, minced

1 pound organic ground turkey breast1 tablespoon chili powder

1 teaspoon dried oregano 1/2 teaspoon salt

1 (14.5-ounce) can no-salt-added diced or-ganic tomatoes, undrained 1 (15-ounce) caorganic kidney beans, rinsed and drained

Topping:

1 cup spelt our (about 4 1/2 ounces) 3/4cup yellow cornmeal

1 teaspoon natural cane sugar

1 teaspoon non aluminum double actingbaking powder 1/2 teaspoon sea salt

1/4 teaspoon aluminum free baking soda 1cup low-fat organic buttermilk

1 large cage-free organic egg, lightly beateDirections:

Preheat oven to 425.


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To prepare lling, heat a large nonstick skil-let over medium-high heat. Coat pan withcooking spray. Add onion, bell pepper, garlic,and turkey; cook 5 minutes or until turkeyloses its pink color. Add chili powder, orega-

no, 1/2 teaspoon salt, tomatoes, and beans;cook 3 minutes. Spoon turkey mixture intoan 11 x 7-inch baking dish coated with coo-king spray.

To prepare topping, lightly spoon our into adry measuring cup; level with a knife. Com-bine our, cornmeal, sugar, baking pow-der, 1/2 teaspoon salt, and baking soda ina bowl. Combine buttermilk and egg; add

to dry ingredients, stirring just until moist.Spread cornmeal mixture evenly over tur-key mixture. Bake at 425 for 18 minutes oruntil topping is golden.

Beef Stroganoff

Ingredients:1 (8-ounce) carton reduced-fat organic sourcream 3 tablespoons no salt-added organic

tomato paste 1 teaspoon Worcestershiresauce

1/2 cup spelt our 1 teaspoon sea salt

1/8 teaspoon freshly ground black pepper

2 pounds boneless free range/no hormo-ne or steroid sirloin steak, cut into (2-inch)strips 1 tablespoon organic butter

1/2 cup chopped organic onion

1 (14-ounce) can less-sodium organic beefbroth 2 cups sliced organic mushrooms

Chopped fresh organic parsley (optional)8 cups cooked medium egg noodles (about

7 cups uncooked pasta)

Directions:Combine the rst 3 ingredients in a bowl.Set aside.

Lightly spoon our into a dry measuringcup; level with a knife. Combine our, salt,and pepper in a large zip-top plastic bag.Add beef; seal and shake to coat beef withour mixture.

Melt butter in a large nonstick skillet overmedium-high heat. Add onion to pan; sau-t 2 minutes or until tender. Add beef and

our mixture to pan; saut 3 minutes oruntil beef is browned. Gradually add broth,scraping pan to loosen browned bits. Addmushrooms; cover and cook 5 minutes oruntil mushrooms are tender. Reduce heat tolow; gradually stir in sour cream mixture.Cook, uncovered, 1 minute or until heated(do not boil). Stir in parsley, if desired. Serve over the egg noodles.

Crab Cakes WithRemoulade SauceServings 4

Ingredients:Crab cakes:2 teaspoons olive oil1 cup dry breadcrumbs1/2 cup thinly sliced green organic onions

1/2 pound lump crabmeat, shell pieces re-moved 1 (4-ounce) jar diced pimiento, drained

1 tablespoon organic Dijon mustard

1 tablespoon fresh lemon juice 1/4 teaspoosea salt


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1 large cage-free organic egg

Rmoulade:1/3 cup organic mayonnaise2 teaspoons 2% reduced-fat organic milk

1 teaspoon capers, chopped

1/8 teaspoon ground red pepper1 small organic garlic clove, minced

Directions:To prepare crab cakes, heat oil in a largenonstick skillet over medium-high heat.Combine breadcrumbs, onions, crabmeat,

and pimiento in a medium bowl. Combinemustard, juice, salt, and egg, stirring witha whisk. Add egg mixture to crab mixture,tossing gently to combine. Divide crab mix-ture into 4 equal portions, shaping each intoa 1-inch-thick patty.

Add crab cakes to skillet; cook 2 minutes.Turn cakes; reduce heat to medium. Cook 3minutes or until golden brown.

To prepare rmoulade, combine mayonnaiseand remaining ingredients, stirring with awhisk. Serve with crab cakes.

Cajun Creamy Shrimp LinguineServings 4

Ingredients:1 cup pure water

14-ounce fat-free, less-sodium organic chi-cken broth 6 ounces uncooked whole wheatorganic linguine

1 pound medium wild caught shrimp, peeledand deveined1 1/2 tablespoons organic butter

1 (8-ounce) package presliced organicmushrooms

1 large organic red bell pepper, cut into(1/4-inch-thick) slices 2 teaspoons spelt

our

1 teaspoon Cajun seasoning 1/4 teaspoonsea salt

2/3 cup organic half-and-half1/4 cup chopped fresh at-leaf organic parsley

Directions:

Combine 1 cup water and broth in a Dutchoven; bring to a boil. Break pasta in half;add to pan. Bring mixture to a boil. Cover,reduce heat, and simmer for 8 minutes. Adshrimp to pan. Cover and simmer for 3 mi-nutes or until shrimp are done; drain.

Melt butter in a large skillet over medium-high heat. Add mushrooms and pepper topan; saut 4 minutes or until moisture eva-porates. Add our, seasoning, and salt to

pan; saut 30 seconds. Stir in half-and-halfcook 1 minute or until thick, stirring cons-tantly. Remove from heat. Add pasta mix-ture and parsley to pan; toss.

Salmon and Mustard Dill

Ingredients: 1 lbs wild caught Salmon Fil-let, de-boned and skinned, cut into 4 cup

organic Chicken Broth

2 cloves organic Garlic, pressed3 tbsp freshly squeezed Lemon juice1 tsp fresh Dill, chopped1 tsp organic Honey


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Sea Salt & Pepper to taste

Preparation: First prepare all of the ingre-dients so that they are ready for cooking asyou need them.

Pre-heat a large skillet on medium high heatfor roughly 2 minutes. While the skillet isheating up, rub 1 tbsp of lemon juice ontothe salmon. Add enough salt and pepper forseasoning and taste.

When the skillet is hot and ready for the sal-mon, place the salmon skinned side facingupwards. You will need to cook the salmon

for about 2 to 3 minutes.

When one side of the salmon has beencooked turn the salmon over and let thecooking continue for another 2 to 3 minutesso that the other side of the salmon getscooked.

From the beginning of the cooking processuntil you remove the salmon onto a plateyou have no need of oil or any liquid to cook

the salmon.

Now when the salmon has been removedfrom the pan wipe the pan with a papertowel in order to remove any burnt salmonpieces and excess oil from the salmon.

Once the pan has been cleared of any bruntpieces and oil, return the pan to the stove.You can now prepare the mustard dill saucein the large skillet.

Put the pressed garlic in the hot pan andstir for about a minute. Next combine themustard, chicken broth, the 2 tbsp of freshlemon juice, honey, salt and pepper. Whiskthese sauce ingredients well.

Cook the sauce mixture on high heat. Thiswill help to reduce the sauce amount slight-ly. When the sauce is nearly done add thedill. Now pour over the salmon and serve.


Tuna Seared

Ingredients:12oz. Tuna cut into 2 steaks3 tbsp organic Scallion, minced2 tbsp Soy Sauce

2 tbsp freshly squeezed Lemon Juice2 tbsp Rice Wine

1 tbsp fresh Ginger, minced Sea Salt & Pep-per to taste

Preparation: Preheat a stainless steel skilletfor 2 minutes over medium heat, and whilethe pan is heating, prepare the tuna steaksFirst rub the tuna steaks with the lemonjuice and pat with salt and pepper on both

sides.

Prepare both the ginger, and the scallionsat this time and mince them. The skilletwill now be hot enough for you to sear yourtuna steaks on.

Place the steaks on the skillet and cook forabout 2 minutes on each side depending onthe thickness of the steaks.

When they are cooked to your satisfaction,remove the tuna steaks from the skillet andplace on a warmed plate. Keep the skillet othe re.

Add the remaining ingredients in the or-der of rice wine rst, soy sauce, ginger and


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scallion last to the pan, and cook for about1 minute. Season this with the pepper andsalt, and pour the mixture over the tunasteaks. Serve hot


Chicken with MustardTarragon Sauce

Ingredients:2 boneless and skinless free range/no hor-mone or steroid Chicken Breasts 1 organic

Onion, halved and roughly sliced.

cup organic Chicken Broth5 cloves organic Garlic, pressed3 tbsp Dijon Mustard2 tbsp fresh organic Parsley, chopped1 tbsp fresh Tarragon, chopped1 tbsp additional organic Chicken Broth2 tsp organic HoneySea Salt & Pepper to taste

Preparation: Heat the additional tablespoonof chicken broth in a medium sized stainlesssteel skillet. Add the onions and saut forover medium heat for about 2 minutes.

While the onions are sauting, cut the chi-cken breasts into 1 inch pieces. Add theseto the onions and saut for about 3 minutes.Next add the garlic and saut for a further 1minute, stirring frequently.

Combine the honey, mustard and cup pfchicken broth, and add this mixture to thesauting chicken and mix thoroughly.

Simmer uncovered on medium heat for 7-8minutes, stirring occasionally. This will cookthe chicken pieces evenly and will also help

to reduce the sauce.

When the chicken is cooked, place on a pla-te and garnish with roughly chopped tarra-gon and parsley, and add salt and pepper to

taste.


Shepherds Pie

Ingredients: 1 package Minced Meat (ofyour choice) 6 large Russet Potatoes

1/2 cup Water

cup organic Milk (of your choice) 1 largeorganic Onion

2 tbsp Spelt Flour2-3 tbsp unsalted organic Butter

1 tsp Gravy seasoning Sea Salt & Pepper totaste

Preparation: First you will need to preparethe mash topping for the Shepards pie. Todo this, peel, cook and drain the potatoes.

Then add the butter, milk, and salt and pepper to the potatoes. Mash everything welluntil there are no lumps.

While the potatoes are boiling you can pre-pare the lling for the Shepards Pie. Take a

large skillet and put some oil into it to pre-vent food from sticking to pan.

Brown the minced meat rst and then addthe gravy seasoning, onions, our, and wa-ter. Add salt and pepper to taste, and thenplace this mixture in a casserole dish.


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When your mash topping is ready spread itevenly over the top of your minced meat.

You can then broil the Shepards Pie un-covered, or alternately you can bake it for

about 10-15 minutes.

Preparation Time: 45 minutesServes: makes 4-6 servings

Salmon and Cucumber

Ingredients:1 lb Wild Caught Salmon Fillet, skinned

and de-boned, cut into 4 pieces 3 cups thin-ly sliced organic Cucumber with peel

cup organic Scallion, chopped3 tbsp fresh organic Cilantro, chopped3 tbsp freshly squeezed Lemon Juice1 tbsp Cold Pressed Extra Virgin Olive Oil1 tbsp Soy sauce1 tbsp fresh Mint, chopped

2 tsp Jalapeno peppers, minced Sea Salt &

Pepper to tast

Preparation: Prepare the salad by choppingthe cucumber, scallions, jalapeno peppers,fresh mint and fresh cilantro, and tossingtogether.

Preheat a largish skillet on medium heat for2 minutes. Next rub the lemon juice, saltand pepper into salmon to season it.

Place the salmon in the hot skillet for 2-3minutes to sear and then turn it over andcook the other side for a further 2-3 minu-tes.

Next mix the salad dressing by whiskingtogether the soy sauce, lemon juice, salt,

pepper and olive oil together while the sal-mon is cooking.

Drizzle the salad dressing over the cucum-ber salad, toss and serve on dinner plate.

When the salmon is cooked, remove fromheat and place the pieces on the bed of cu-cumber salad. Garnish with a sprig of cilantro and serve.

Preparation Time: 20 minutesServes: makes 4 serving

Spinach Fettuccine

Ingredients:1 lb Whole Wheat Fettuccine

1 lb fresh organic Spinach, (frozen can alsobe used) 4 cloves of organic Garlic, sauted

cup of organic half-and-halfcup organic Parmesan Cheese, gratedcup fresh Basil

1 tbsp Cold Pressed Olive Oil Sea Salt &Pepper to taste

Preparation: You will rst need to preparethe fettuccine according to the instructionson the package. While the pasta is cookingyou can then prepare the rest of the ingre-dients.

Place the remaining ingredients in a food

processor, and chop coarsely. When thefettuccine is done, you can then toss thespinach mixture with the pasta to obtain adelicious pasta dish.

Season with salt and pepper, pinenuts andsome chopped basil if you like before ser-ving.


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Preparation Time: 15-20 minutes

Serves: makes 4 servings

Veggie Stir Fry

Ingredients: 1 organic Red Bell Pepper, cutinto inch pieces 2 cups organic GreenCabbage, sliced thinly

1 cup fresh organic Shiitake Mushrooms,sliced 5oz. Tofu, cut inch thick

1 organic Onion, cut in half and roughly sli-

ced4 cloves organic Garlic, pressed2 tbsp fresh organic Cilantro, chopped2 tbsp Soy Sauce1 tbsp organic Vegetable Broth

1 tbsp Sesame Seeds

1 tbsp fresh Ginger, minced1 tbsp Rice VinegarSea Salt and Pepper to taste

Preparation: First you need to prepare all ofthe ingredients. Then heat 1 tbsp of brothfor about a minute and stir fry the onions forabout 2 minutes in this stirring constantly.

Next add the mushrooms and the red pep-pers to the stir fry. Keep on the re forabout 2 more minutes. Then add the gingerand garlic and stir fry for a further 2-3 mi-

nutes.

Finally add the cabbage and the rest of in-gredients and stir fry for another 2 minutes.Sprinkle the sesame seeds over stir fry, andserve.



Crispy Cauliower

Ingredients:1 whole organic Cauliower, chopped intoowerets

12 Kalamata, (Greek Olives which have beecured in brine) 4 tbsp fresh organic Flat LeaParsley, chopped

4 tbsp Cold Pressed Extra Virgin Olive Oil2 tbsp Red Wine Vinegar

4 tsp Capers, drained and nely chopped

Preparation: First you need to combine thevinegar, 3 tbsp oil, olives and capers to-gether in a small bowl. Leave aside to marinate in juices.

While these ingredients are marinating, heathe rest of the oil in a large non-stick pan.Cook the cauliower over medium high heafor 10 minutes.

Cover the pan with a lid or a piece of foil ifyour pan doesnt have any lid. Stir occasio-nally.

Next you will need to remove and keep asi-de the pan lid so that you can see the pro-gress of the cooking cauliower.

To make the cauliower owerets taste gre

at, saut the owerets until they are brownand tender, but rm. There should be a 5 to10 minutes cooking period for the caulio-wer to become browned.

When the cauliower is ready, transfer toa bowl and toss with the olive mixture andthe chopped parsley. Make sure that all of


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the cauliower is well coated in the mixture.Season with salt and pepper to taste.

Arrange the cauliower dish on a platter andserve immediately whilst still hot.



Mediterranean Roasted Peppers

Ingredients:2 organic Red Peppers 2 organic Green Pep-

pers 1 organic Onion

3 organic cloves Garlic, nely choppedcup Cold Pressed Balsamic Vinegar

cup Cold Prssed Extra Virgin Olive Oil 1 tsp.Lemon JuiceSea Salt & Pepper to taste

Preparation: First, preheat your oven to425oC, then you can cut your peppers and

the onion into small chunks.

You will then need to take a mixing bowl andwhisk the olive oil, lemon juice, balsamicvinegar and garlic together until very wellcombined.

You can then pour this mixture over the oni-ons and peppers and toss until everythingis nicely distributed. Next, place everything

evenly on a baking tray and place this (onthe top rack) in the oven for about 20 minu-tes, or until the onions caramelize.


Eggplant Burgers

Ingredients:1 package organic Whole Wheat HamburgeRolls 1 large organic Eggplant

cup organic Tomato or Pesto Sauce

cup organic Parmesan Cheese (topping) 2organic Cloves Garlic, minced

3 tbsp Cold Pressed Balsamic Vinegar3 tbsp Cold Pressed Extra Virgin Olive Oil tsp Sea Salt & Freshly ground Black Pep-per to taste

Preparation: Pre-heat your grill to a nice hodegree. While the grill is heating up preparethe eggplant burgers.

First prepare the eggplant dressing by mi-xing balsamic vinegar, olive oil, garlic, saltand pepper in a bowl. Now slice the egg-plant to about to inch thickness.

Once the eggplant has been cut brush both

sides of the eggplant with the dressing.

Lay the eggplant on the now well heatedgrill. When the eggplant is cooked to a nicegolden brown, turn over on to the over sideYou should have nice grill lines showing onthe burger. Keep on grill for 10 to 14 minu-tes.

Once the eggplant is fully cooked removefrom the grill. Place the eggplant on to thehamburger roll. Put some tomato or evenpesto sauce on top of the burger. For addedtaste you can sprinkle some parmesan cheese over the sauce.

Preparation Time: 15 minutesServes: makes 6 burgers


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Tomato Burgers

Ingredients:1 organic Tomato, coarsely chopped2 Meatless Roasted Organic Garlic Burgers,frozen2 cups Italian Organic Salad Greens2 tbsp organic Mozzarella Cheese, shredded1 tbsp Fresh organic Basil, chopped1 tbsp Cold PressedBalsamic Vinegar

Preparation: Start the cooking process bypreheating the grill on medium heat. Whi-le the grill is heating up prepare the rest ofthe ingredients. Prepare the tomato topping

mixture. Blend the vinegar, tomato and thebasil together.

When the grill is fully heated, place theburgers on the grill and grill according topackage directions. When the burgers arenearly done place shredded cheese over theburgers. Continue with the grilling until thecheese has fully melted.

Now layer 2 salad plates with the salad

greens. Place your grilled burgers on thisbed of salad greens. Spoon some of the to-mato mixture over the plates with the saladgreens and the burgers.

Preparation Time: 30-35 minutes


Spicy Asparagus Spears

Ingredients:1 bunch of organic Asparagus 2 tbsp ColdPressed Olive Oil 1 tbsp Chili Powder

Sea Salt to taste

Preparation: To prepare the Spicy RoastedAsparagus begin by washing the asparagusclean. Chop any hard ends off. Now placeall of the asparagus on a baking sheet in asingle layer.

Lightly coat each stalk of asparagus with olve oil. Sprinkle some salt over the stalks fotaste and then generously apply some chilipowder over all of the asparagus.

Now roast the asparagus in the oven forroughly ten minutes or until the asparagusstarts turning brown. At this point the tipsof the asparagus will become slightly crispy

Remove from oven and serve.


Black Bean Chili

Ingredients:2 cans organic Black Beans, undrained

6 organic Cloves Garlic, minced (or 2 tbspjarred garlic) 4 organic Roma Tomatoes,diced

1 organic Onion, diced1 small can organic Tomato paste1 tbsp Cumin

Preparation: Place all of the above ingre-dients into a crock pot over a low re. Whe

the pot starts to boil, reduce the heat toa simmer. Leave the chili on the stove forabout 3 hours of cooking time.

When the Black Bean Chili is ready, you canserve it hot over bed of rice.



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Quick and Easy Chili

Ingredients:2 large organic Onions, chopped cup ChiliPowder

2 4oz organic Green Chili Peppers, chop-ped (amount depends on taste) 2 cans orga-nic Red Kidney Beans, with liquid

1 large can organic Stewed Tomatoes1 tsp Oregano

1 tsp Garlic PowderRed Pepper or Cumin to taste.

Preparation: Make the chili by adding all ofthe ingredients to a large pot. Bring the con-tents to a boil.

When this mixture has boiled reduce theheat and simmer with the lid closed (thereshould be a little space left open to allow thesteam to escape from the pot).

Keep on the stove top and simmer for 2hours. To get the full avor of the chili rightthrough all of the ingredients stir the chilipot every 10 minutes.

When the chili is done remove from heat.You can serve the chili into bowls or withyour favorite hot dog.


Easy Patty Melt

Ingredients: 1 Burger (your choice of lling)organic Butter

2 organic Cheese slices (your choice)2 slices Whole Wheat Bread

Preparation: To make the patty melt cookthe burger so that it is well done. While the

burger is cooking prepare the bun. On oneslice of bread lay a piece of cheese.

As soon as your burger is cooked, put thison top of the cheese. Layer the burger withyet another slice of cheese. Close off thebun by placing your other slice of bread otop of the cheese slices and the burger.

Put a little margarine in a frying pan to

prevent sticking. Place the Patty Melt bur-ger bun in the frying pan and lightly grill thburger and the bun.

When the cheese starts melting removefrom pan. Place on a plate with a tomatoslice as a garnish. Delicious and simple

Preparation Time: 10 minutesServes: makes 1 serving


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SMOOTHIES

BLUEBERRY BLAST

Ingredients:8 ounces of pure cold water4-6 ice cubes

1 cup of organic blueberries (fresh or fro-zen)

1 tablespoon ax seed oil1 scoop vanilla or chocolate natural wheyprotein powder

Directions:Combine all ingredients except protein pow-der and ice in blender and mix. Then addprotein and mix. Drop the ice while blendingthrough the small hole in the lid.

Per Serving: 346 Calories, 15g Fat, 31gProtein, 23g Carbs, 5g ber.

CHOCO-BANANA

Ingredients:8oz of water 4-6 ice cubes

1 ripe organic banana 1teaspoon ax seedoil

1 scoop natural chocolate whey protein pow-der

Directions:

Combine all ingredients except protein pow-der and ice in blender and mix. Then addprotein and mix. Drop the ice while blendingthrough the small hole in the lid.

Per Serving: 188 Calories, 5g Fat, 21gProtein, 16g Carbs, 2g Fiber.

BLACKBERRY MAGIC

Ingredients:8 ounces of pure cold water4-6 ice cubes

1 cup of organic blackberries (fresh or fro-zen)

1 tablespoon ax seed oil1 scoop natural vanilla or chocolate wheyprotein powder

Directions:Combine all ingredients except protein pow

der and ice in blender and mix. Then addprotein and mix. Drop the ice while blendinthrough the small hole in the lid.


ISLAND BREEZE

Ingredients:8 ounces of pure cold water

4-6 ice cubes

1 cup organic papaya (fresh or frozen)

small handful of shredded unsweetened co-conut 1 tablespoon ax seed oil

1 scoop natural vanilla or chocolate wheyprotein powder

Directions:Combine all ingredients except protein powder and ice in blender and mix. Then addprotein and mix. Drop the ice while blendinthrough the small hole in the lid.



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STRAWBERRY-BANANA FINALE

Ingredients:8 ounces of pure cold water4-6 ice cubes ripe organic banana

cup frozen organic strawberries table-spoon ax seed oil


Directions:Combine all ingredients except protein pow-

der and ice in blender and mix. Then addprotein and mix. Drop the ice while blendingthrough the small hole in the lid.


MIXED BERRY SMOOTHIE

Ingredients:

8 ounces of pure cold water4-6 ice cubes

cup frozen organic mixed berries cuporganic strawberries

1 tablespoon ax seed oil1 scoop natural vanilla or chocolate wheyprotein powder



PINEAPPLE-PEACH FIZZ

Ingredients:cup organic pineapple

cup organic pineapple juice organic peac

cup low fat organic yogurt nonfat organic milk


Directions:Combine all ingredients except protein pow

der and ice in blender and mix. Then addprotein and mix. Drop the ice while blendinthrough the small hole in the lid.

Per Serving: 170 Calories, trace Fa(3.7%calories from fat)t, 31g Protein, 21gCarbs, 2g ber.

CHOCOLATE ALMOND EN-JOY

Ingredients:8 ounces of pure cold water

4-6 ice cubes cup almonds

small handful of shredded unsweetened co-conut 1 teaspoon organic vanilla

1 scoop natural chocolate whey proteinpowder

Directions:Put the almonds into blender. Mix until nelchopped. Then add water, ice cubes, coconuand vanilla. Mix for approximately 45 se-conds. Add whey protein powder and blenduntil creamy and smooth.


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ULTIMATE POWER SMOOTHIE

Ingredients: cup nofat organic milk

1 tablespoons vanilla organic yogurt 1/3 cupof rolled oats

1 teaspoons organic peanut or almondbutter1 teaspoons natural chocolate proteinpowder

3 ice cubes

BANANA SPLIT SMOOTHIE

Ingredients:1 organic bananacup low-fat organic vanilla yogurtcup of organic strawberriescup of organic pineapple tablespoon organic peanut butter1 teaspoons natural chocolate proteinpowder3 ice cubes



HALLE BERRIES SMOOTHIE

Ingredients:1/3cup of rolled oats cup organic milk

1 cup organic blueberries, strawberries,and raspberries1 teaspoons natural protein powder3 ice cube

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