whole food... whole you

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My recipes

March 10th, 2008 by Stefania Vaughan

Welcome to my collection of healthy recipes! Some of them came from my friends, some came from doctors, and some came from South Beach Diet Cookbook.

HEALTHY BREAKFAST SMOOTHY

Combine the following in a regular or Vita-Mix blender:
8 ounces plant milk (rice, soy, almond or oat)
1 scoop Juice Plus+ Complete (scoop is in the container)
1 Tablespoon Brewers yeast
1 Tablespoon Flax seed, ground
1/4 cup raw green tea leaves
1 banana
1 to 1½ cups frozen berries, your choice
4 to 6 ounces water (Preferably filtered)
This results in approximately 24 ounces, 450 Calories, and 14 grams of fiber, and is a serving for one. The purpose of the green tea is that it is rich in antioxidants; research relates the consumption of green tea with blood sugar regulation, lowering of cholesterol, favorable changes in body composition, prevention of dental cavities, reduction in the risk of cancer, heart disease and other degenerative diseases. The Green tea is a special green tea and the best that we have found can be purchased from The Wellness Forum. It sells for $29/can. (DO NOT USE REGULAR GREEN TEA!) Golden Flax seeds are rich in Omega-3 fatty acids, lignans and fiber. Lignans are anti-cancer, anti-viral, and anti-bacterial constituents, and flax seeds are one of the best sources of them. The Golden Flax seed is the best and can be purchased from the Wellness Forum also or some health food stores. When possible, it is best to get organic. The Wellness Forum sells organic Golden Flax seed for $3.75/lb. It can also be purchased at Prairieland Market, Salina. Brewer’s yeast is one of the best sources of B complex vitamins. People experiencing stress (aren’t we all!) leach B vitamins from their systems and this is an easy way to replace them. Note: Do not confuse Brewer’s yeast with nutritional yeast. They are different foods. Brewer’s yeast can also be purchased by contacting The Wellness Forum. It sells for $4.00/lb. The Raw Green Tea Leaves and Brewer’s Yeast are available at: The Wellness Forum 510 E. Wilson Bridge Rd. Suite F Worthington, OH 43085-2373 Phone: 1-614-841-7700 Fax: 1-614-841-7703
Note: Do not make the shake in advance, as it will oxidize and the nutrient value will degrade. Do not grind the flax seeds in advance for the same reason. You may grind up the tea in the coffee grinder if your blender does not do a good enough job.




OAT SMOOTHY(SBD Phases 2 and 3)

2 servings

Ingredients

1 1/4 cups strawberries, halved
1/2 cup fat-free plain yogurt
1/4 teaspoon sugar substitute
2 tablespoons nonfat dry milk
2 tablespoons chopped walnuts
1 1/2 tablespoons oat bran
1 tablespoon sugar-free pancake syrup
1/4 cup ice cubes

Instructions In a blender or food processor, combine the strawberries, yogurt, sugar substitute, dry milk, walnuts, oat bran, syrup, and ice cubes. Blend until smooth and frothy.

Nutritional Information:
130 calories
6 g total fat (0.5 g sat)
0 mg cholesterol
19 g carbohydrate
7 g protein
3 g fiber
70 mg sodium



MOROCCAN CHICKEN WITH EGGPLANT GARBANZO RAGOUT (SBD Phase 1)

This chicken entrée proves that you can dine on wonderfully flavorful food while you lose weight and improve your health. What more could you ask for?

Serves 2

Description
Don't be scared off by the number of ingredients in this dish; it all comes together quickly for a hearty and slightly exotic meal. Remember to save some of the liquid drained from the beans for your sauce.

Ingredients
1 teaspoon and 1 tablespoon extra-virgin olive oil, divided
1 teaspoon sherry vinegar
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
Salt and freshly ground black pepper
2 (6-ounce) boneless, skinless chicken breasts
1 medium (about 8 ounces) eggplant, unpeeled, cut into 3/4-inch cubes
1/2 medium onion, chopped
1 cup garbanzo beans and 1/4 cup liquid drained from can
8 ounces cherry tomatoes, halved
2 teaspoons fresh lemon juice
Chopped fresh parsley, for garnish

Instructions
1. Combine a teaspoon of the oil with the vinegar, cumin, coriander, cinnamon, salt, and pepper in a glass dish. Add chicken breasts; turn to coat. Cover with plastic wrap; refrigerate for up to 6 hours.
2. Heat remaining tablespoon of oil in a large nonstick skillet over medium heat. Add chicken and cook, 4 minutes per side, or until cooked through. Using tongs, transfer chicken to platter; tent with foil to keep warm. In the same skillet, cook eggplant and onion 8 minutes, until soft and slightly browned, stirring often. Stir in garbanzo beans with liquid, tomatoes, and lemon juice. Cook 3 minutes, smashing the tomatoes with a wooden spoon and stirring to blend flavors and warm through. Transfer to platter with chicken; garnish with parsley.

Nutritional Information:
450 calories
15 g total fat (2 g sat)
74 mg cholesterol
42 g carbohydrate
40 g protein
7 g fiber
642 mg sodium



BROILED ASPARAGUS WITH LEMON-SHALLOT DRESSING

In addition to being a quick-cooking vegetable, asparagus is incredibly rich in nutrients such as folic acid, vitamin C, fiber, and a variety of antioxidants. This flavorful recipe is a perfect accompaniment to lean meat or fish.

Description
Broiling lends a lightly caramelized taste to the asparagus, while the drizzle of tangy shallot vinaigrette adds the right flavor contrast. To trim the asparagus, slice off just the end of the tough stem.

4 servings

Start to finish: 30 minutes

Ingredients
1 bunch thin asparagus spears, trimmed (about 1 pound)
4 teaspoons extra-virgin olive oil, divided
Salt and black pepper
1/2 small shallot, minced
2 teaspoons fresh lemon juice
1 teaspoon grated lemon zest
1 tablespoon minced fresh tarragon
1/4 teaspoon Dijon mustard

Instructions
1. Preheat broiler. Place oven rack in top position, about 4 inches from heating element. Lay the asparagus in a single layer on a rimmed baking sheet. Drizzle with 2 teaspoons of the oil; season with salt and pepper and roll spears to coat. Broil, about 8 to 10 minutes, until asparagus is tender and lightly browned, shaking the pan halfway through cooking to turn spears. Transfer to serving platter.

2. In a small bowl, whisk shallot, lemon juice, lemon zest, tarragon, mustard, a tablespoon of water, and the remaining 2 teaspoons of oil. Drizzle over asparagus; season with salt and pepper and serve hot.

Nutritional Information:
46 calories
5 g total fat (1 g sat)
0 mg cholesterol
1 g carbohydrate
0 g protein
0 g fiber
78 mg sodium



CABBAGE SOUP

6 large green onions


2 green peppers
1 or 2 cans of tomatoes (diced or whole)
3 Carrots
1 Container (10 oz. or so) Mushrooms
1 bunch of celery
half a head of cabbage
1 package Lipton soup mix
1 or 2 cubes of bouillon (optional)
1 48oz can V8 juice (optional)
Season to taste with salt, pepper, parsley, curry, garlic powder, etc.
Directions:

Slice green onions, put in a pot and start to saute with cooking spray. Cut green pepper stem end off and cut in half, take the seeds and membrane out. Cut the green-pepper into bite size pieces and add to pot. Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot. Clean carrots, cut into bite size pieces, and add to pot. Slice mushrooms into thick slices, add to pot. If you would like a spicy soup, add a small amount of curry or cayenne pepper now. You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need. Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low. Let soup cook for a long time - two hours works well. Season to taste with salt and pepper