back

Low-Carb Pancakes

1 cup cottage cheese

½ cup soy powder

1/4 cup wheat bran

½ tsp. Salt

1/8 tsp. Baking powder

1/4 cup heavy cream

2 tsp. Oil

1/4 tsp. Stevia*

Combine ingredients and cook as you would regular pancakes.

*Stevia is the only sugar alternative that we recommend. Stevia has no calories, no carbohydrates and is appropriate for children. Not only is Stevia a safe sugar alternative, it is shown to clear skin problems and inhibit the growth and reproduction of harmful bacteria that cause gum and tooth decay. Check your local health food store for Stevia, but be warned this wonder sweetener is not cheap.

back

Go Bananas Smoothie

4 tablespoons of flaxseed oil

2 bananas

2 cups apple or orange juice

1 cup plain or vanilla flavored yogurt

Combine the flaxseed oil with fruit, juice and yogurt and blend until smooth.

back

Strawberry Silk Smoothie

4 tablespoons of flaxseed oil

1 cup fresh or frozen unsweetened strawberries

2 cups orange/banana/pineapple juice

1 cup plain or vanilla flavored yogurt

Combine ingredients and blend until smooth.

back

Blueberry Blitz Smoothie

4 tablespoons of flaxseed oil

1 cup frozen unsweetened blueberries

1 banana

2 cups pineapple juice

1 cup plain or vanilla flavored yogurt

Combine ingredients in a blender and blend until smooth.

back

Pineapple Chunk Smoothie

4 tablespoons of flaxseed oil

10 pineapples chunks

1 banana

2 cups pineapple juice

1 cup plain or vanilla flavored yogurt

Combine ingredients in blender and blend until smooth.

back

Fruity Omega 3 Protein Shake

1 cup skim milk, soy milk or yogurt

1 banana, sliced

½ cup fresh or frozen strawberries

2-3 scoops vanilla protein powder

1 tablespoon flaxseed oil

**For an extra boost, add spirulina, blue green algae, wheat or barley grass powders.

**You can also break open your Attend, Extress and Memorin capsules and add to the shake.

back

Blueberry and Flax Milkshake

1 cup skim milk

2/3 cup blueberries

4 packets Stevia (the only artificial sweetener I recommend)

3 Tbsp. freshly ground flax meal

2 Tbsp. freshly ground raw sunflower seeds

1/2 tsp. cinnamon

1 Tbsp. unflavored gelatin

2 tsp. vanilla

Combine ingredients and blender until smooth.

back

Age Defying Anti-Aging Shake

1 c. freshly squeezed orange juice or any 100% juice, no added sweetener.

1 heaping scoop soy protein powder.

1 T. honey or to taste - raw and unfiltered, if possible (available at health food stores).

2-4 t. All One brand multiple vitamin & mineral power (available at health food stores).

4-8 fresh or frozen strawberries or one banana or any fresh fruit (be adventuresome).

1 Tbsp. each flaxseed oil, bee pollen, green drink, raw-unfiltered apple cider vinegar, and powdered Vitamin C.

Throw all in blender and let 'r rip.

back

Blueberry Almond Shake

2 Tbsp. almonds

2 Tbsp. raw sunflower seeds

2 Tbsp. flax seeds

3 cups water

1/2 cup fresh blueberries

1/2 tsp. vanilla extract

1/2 tsp. nutmeg

Coarsely grind almonds, sunflower, and flax seeds in a blender. Slowly add water. Once blended, add blueberries, vanilla extract, and nutmeg, and blend until frothy. You can soak nuts and seeds overnight to increase the digestibility. Drain and rinse nuts and seeds before blending.

back

Peaches and Cream Protein Smoothie

1 peach or vanilla yogurt

1 cup skim milk or soy milk

½ cup peaches, fresh or canned

2 scoops vanilla protein powder

Combine all ingredients in a blender, mix lightly until smooth.

back

Homemade Yogurt

_ 4 cups water and 1 1/4 cup non-fat dry milk powder

_ Or, 4 cups skim milk and 1/2 cup non-fat dry milk powder

_ 3 tablespoons plain store-bought yogurt (with active yogurt cultures)

_ Combine water and milk powder in a saucepan and heat to 180 degrees, stirring occasionally.

_ Remove from heat and cool mixture to 110 degrees.

_ Add store-bought yogurt and stir gently.

_ Incubate in a warm place (see below) where the culture will not be disturbed for three to six hours.

_ Once set, place the yogurt in the refrigerator to chill. The yogurt will stay fresh about one week.

_ Before serving, add honey, vanilla, nuts, jellies or jams, fresh fruits, granola or crushed breakfast cereals to flavor.

_ Power-pack the yogurt with one tablespoon of flaxseed oil. Flaxseed has a high concentration of mind boosting essential fatty acids.

There are several ways to incubate the warm milk mixture;

_ Place the warm milk mixture in a closed container in an oven, preheated to 100 degrees, until the yogurt reaches a firm consistency. To test for doneness, open and tilt slightly.

_ Place the warm milk mixture in smaller containers in a deep electric frying pan filled with about an inch of water, set at 110 degrees. Cover and leave until set.

_ Pour the warm milk mixture in a large preheated thermos and let set overnight.

back

Trail Mix

In a large mixing bowl, combine equal portions of any of the ingredients below. Try to keep the nuts, fruits and cereals proportionally even while keeping the chocolate or carob to a minimum.

_ Peanuts, cashews, almonds, mixed nuts, sunflower seeds, pecans, walnuts

_ Raisins, dried banana chips, dried apricots, cherries, pineapple or cranberries, or mixed fruit, coconut flakes

_ Chocolate or yogurt covered raisins, carob chips, M&Ms or semi-sweet chocolate chips.

_ Popped corn, pretzel sticks, granola

After mixing, place in smaller zip-lock baggies for school or after school snacks or road trips.

Our favorite Trail Mix consists of ½ cup each cashews, honey-roasted peanuts, sunflower seeds, raisins, dried banana chips, dried pineapple and M&Ms.

back

Granola

_ 4 cups rolled oats (not instant)

_ 1 1/2 cups sliced almonds

_ 1/2 cup packed brown sugar

_ 1/2 tsp. salt

_ 1/2 tsp. cinnamon

_ 1/4 cup cooking oil

_ 1/4 cup honey

_ 1 tsp. vanilla

_ 1/2 cup raisins

Mix oats, almonds, brown sugar, salt and cinnamon.

In a saucepan warm oil, honey and vanilla. Pour this mixture over the oat mixture and stir until blended.

Spread the granola mix on a 15x10x1 baking pan and bake 40 minutes at 300 degrees, stirring every 10 minutes.

Remove from the oven, cool and mix in raisins. Store granola in an airtight container.

back

Apple Granola

1 1/2 cup quick oats

1 1/2 cup old fashioned oats

2 Tbsp. sugar

1/3 cup chopped walnuts

1/2 tsp. salt

1 Tbsp. olive oil

6 Tbsp. water

1/2 tsp. vanilla

1/2 cup finely chopped apple

Combine oats, sugar, walnuts, and salt in a bowl and mix thoroughly. Add oil and mix. Combine the water and vanilla in a separate bowl and pour into the oatmeal blend. Mix enough to evenly moisten. Mix in finely chopped apples. Spread the mixture evenly onto a cookie sheet. Bake at 250ºF until dry, stirring every 20 minutes. Once dry, remove from the oven and cool to room temperature.

back

Granola Bars

_ 1 1/4 cups all-purpose flour

_ 1/2 cup butter

_ 1/3 cup brown sugar

_ 3/4 cup raspberry or strawberry preserves

_ 1/2 cup raisins

_ 1/2 cup chocolate chips

_ 1/4 cup honey

_ 2 tablespoons butter

_ 3/4 cup quick cooking oats

_ 1/3 cup shredded coconut

_ 1/3 cup sliced almonds

_ 2 tablespoons sesame seeds

Preheat oven to 350 degrees and grease a 9x9 inch square pan.

Combine flour, 1/2 cup butter and the sugar. Beat at low speed until crumbly. Press mixture into the bottom of the prepared pan.

Bake for 15 to 20 minutes.

While baking, combine preserves , raisins and chocolate pieces, stirring until blended. Set aside.

In a saucepan combine the honey and the butter and warm until melted. Stir in the oats, coconuts, almonds and sesame seeds.

Spread the raspberry preserve mixture over the hot crust. Evenly spread the oat mixture on top of the preserve mixture and bake for an additional 15 to 20 minutes or until lightly browned.

Cut into bars to serve.

back

Peanut Butter Power Bars

1 cup unflavored Protein powder

1 cup rolled oats, either quick-cooking or old-fashion

3/4 cup honey

1 cup peanut butter

2 teaspoons vanilla flavor extract

1/2 cup chocolate chips, carob chips or raisins

Combine oats and protein powder in large bowl and set aside. Bring honey to a light boil on stove.

Remove from heat and blend in peanut butter and vanilla extract.. Blend this mixture with the rolled oats and protein powder mixture and refrigerate for about 20 minutes. Stir in chocolate or carob chips or raisins and press into 8 x 8 pan. Refrigerate another 20 minutes or until firm. Once firm, cut into 12 bars and serve. You should store any extra bars in an air-tight container in the refrigerator.

back

Energy Bars

2 cups uncooked oatmeal

1/2 c. raisins

1/2 c. dried apricot or other dried fruit

1/2 c. coarsely chopped almonds

1/2 cup unsalted sunflower seeds

1/ 1/4 c. flour

2 tsp. cinnamon

1 tsp. baking soda

1/2 tsp. salt

1/2 c. vegetable oil

2/3 c. brown sugar

1 large egg

1 cup unsweetened applesauce

2 tsp. vanilla

Combine rolled oats, raisins, dried apricot (or other dried fruit), almonds, sunflower seeds, flour, cinnamon, baking soda and salt. In another bowl, whisk the vegetable oil, brown sugar and egg until blended. Stir in the applesauce and vanilla. Add the dry ingredients and lightly stir to blend all ingredients.

Spread the mixture in a 9X13 lightly greased baking pan and bake for 35 to 40 minutes at 350 degrees. Cut into bars once cooled.

back

Spiced Almonds

3/4 cup granulated sugar

1/2 teaspoon cinnamon

1/4 teaspoon salt

1/4 teaspoon allspice

1/8 teaspoon nutmeg

1/3 cup orange juice

3 cups whole blanched almonds

Combine all ingredients except almonds in a medium saucepan and cook over medium heat until candy thermometer reaches 235 degrees (soft-ball stage). Remove from heat, add almond and toss until well glazed. Spread on a greased, foil-lined cookie sheet and cool completely.

back

Maple Flax Crunch

2 1/2 cup ground flaxseed

1 apple, finely chopped

1/2 cup finely chopped walnuts

1/2 cup pure maple syrup

1 Tbs. cinnamon

Add all ingredients and stir until blended. Spread the mixture on a cookie sheet and bake 5 minutes at 300 degrees. Stir and bake 5 more minutes or until lightly toasted. Use this recipe as a granola cereal, mix it into vanilla yogurt or sprinkle it on top of fruit salad.

back

Maple Soy Nuts

4 cups soy nuts

1/2 cup maple syrup

Mix soy nuts and maple until evenly coated. Spread the maple-coated soy nuts on a cookie sheet and bake 30 degrees until lightly toasted, 10-12 minutes. Loosen the soy nuts from the cookie sheet while warm. When cold, store in the refrigerator.

back

Sesame-Dill Broiled Salmon

1 Tbsp. sesame seed

1 Tsp. dried dillweed

2 Tbsp. melted butter

¼ Tsp. salt and pepper

4 salmon steaks, 1-inch thick

Mix seasonings with melted butter and brush the mixture onto the salmon steaks. Broil for five minutes on each side.

back

Spinach Seafood Alfredo Pizza

One loaf frozen bread dough, thawed

8 oz. low-fat Alfredo sauce

1 lb. White fish, cooked

10 oz. fresh spinach, cooked, drained and cut into bite-sized pieces

8 oz. shredded mozzarella cheese

Heat oven to 425 degrees, roll dough into a 14-inch pizza pan. Spoon Alfredo sauce evenly over dough. Layer fish and spinach over sauce and add any other favorite toppings before topping with mozzarella cheese.

Bake 15-20 minutes until crust is golden brown. Let stand for five minutes before serving.

back

Salmon with Herbed Cucumber Sauce

Place salmon fillets in a pot, cover with cold water and bring to boil. Turn off the heat and let stand about 10 minutes to thoroughly cook the salmon. Remove from water and serve with cucumber sauce.

Herbed Cucumber Sauce:

2 cups plain, nonfat yogurt

1 cucumber finely chopped

1 tablespoon tarragon or dill

salt and pepper to taste

back

Wheat Germ Salmon Burgers

1 can salmon, drained with skin and bones removed

1 cup toasted wheat germ, divided

1/3 cup sliced scallions

3 eggs, divided

2 Tbsp. reduced fat mayonnaise

salt and pepper to taste

Combine all ingredients except ½ cup wheat germ and one egg and shape into five patties. In one bowl, place the remaining ½ cup wheat germ and in another, place one egg, slightly beaten. Dip each patty in wheat germ, then in the egg mixture and again in wheat germ. Cook the patties over medium heat until gold and heated through. Serve on toasted hamburger buns with tomatoes and lettuce if desired.

**Not only is salmon high in the Omega 3 family of fatty acids, canned salmon is also an excellent source of calcium

back

Greek-Style Pasta with Shrimp

Course salt and ground pepper, to taste

1 lb. gemelli pasta (or other short pasta)

2 Tbsp. olive oil

1 lb. peeled and deveined shrimp

2 cloves garlic minced

1 1/4 cup plain, low-fat yogurt

1 Tbsp. fresh lemon juice

1/2 cup fresh mint, loosely packed and coarsely chopped

1/2 cup Kalamata olives, pitted and coarsely chopped

Cook pasta according to package directions and drain. In a large skillet, heat olive oil over medium heat. Add half the shrimp and season with salt and pepper. Cook about three minutes, until opaque throughout. Transfer to a large bowl and repeat with the remaining shrimp.

Add garlic and 2 Tbsp. water to the skillet and cook until the garlic is tender, about two minutes. Transfer to the bowl with shrimp. Add pasta, yogurt, lemon juice, mint and olives. Season to taste, toss to combine.

**Recipe from the June "Everyday Food" from Martha Stewart Living.

back

Salmon Chowder

7 1/2 oz. can Alaska Salmon

2 cups low sodium chicken broth

13 oz low-fat evaporated milk

10 oz. frozen corn, thawed

1 cup diced potatoes

1 cup diced carrots

1/2 cup chopped broccoli

1/2 cup finely chopped celery

1/4 cup finely chopped onion

2 Tbsp. butter

1Tbsp. minced garlic

1/2 tsp. thyme

salt and pepper to taste

Sautee onions, celery and garlic in butter. Add potatoes, carrots, chicken broth and seasonings and simmer covered for 20 minutes or until potatoes and carrot are tender. Add broccoli and continue cooking 5 minutes. Add flaked salmon, evaporated milk and corn.

back

Navy Bean Soup

1 lb navy beans, dried

2 1/2 quarts water

1 meaty ham bone

1 clove garlic, minced

1 bay leaf

1 cup each cubed potatoes, thinly sliced celery, finely chopped carrot and cubed carrot

Salt and pepper to taste

Boil the beans in the water for two minutes, remove from the heat to let stand for one hour. Add the ham bone, garlic and bay leaf to the beans, cover and simmer for two hours or until the beans are almost tender. Add vegetables, salt and pepper and simmer for one hour. Remove the ham bone, cut off meat and add diced meat to the beans. Remove bay leaf and reheat the soup almost to boiling.

back

Super Easy Low Carb Bread

1/4 cup ground flax seed

2 Tbsp. pecan flour

1/2 cup plain or vanilla soy protein

2 eggs

1/2 tsp. salt

1 tsp. baking powder

1/2 cup heavy cream

1/4 seltzer water

Preheat oven to 350 F. Beat all ingredients for 2 minutes. Pour into generously greased standard loaf pan and bake 25 to 30 minutes until the middle of the loaf springs back to the touch.

back

Carob Fudge

1 c. pure maple syrup

1 T. carob powder, sifted

1/8 t. sea salt

2/3 c. soy milk

1/2 t. vanilla

1 T. soy margarine or butter

1/2 chopped nuts

Combine syrup, carob powder, salt and soy milk in a deep pan stirring until ingredients are blended. Cook over medium-high heat until soft ball stage (tiny drops of the mixture will form tadpole shapes when dropped into cold water.) Remove pan from heat, add vanilla and margarine, stir until mixture is smooth. While still warm, add nuts, stir, and pour mixture onto a well buttered plate. Cut into square before the mixture completely hardens.

back

Berry Crumble

1 pint raspberries, blueberries, strawberries (cut into small pieces).

1 T. arrowroot powder.

1/4 c. concentrated fruit sweetener.

1/2 c. barley flour.

1/2 c. oat flour.

1/2 c. malt powder.

1/4 t. nutmeg.

1/4 c. oil.

1 t. vanilla.

Place fruit in the bottom of an oiled loaf pan. Sprinkle with the arrowroot and the fruit concentrate, mix well and set aside. Mix the two flours, malt powder and nutmeg in a medium bowl. Add the oil and vanilla and mix until the oil is evenly distributed throughout the mixture. Sprinkle the flour mixture over the fruit in the loaf pan. Bake at 350 degrees for 20-25 minutes or until the crust is golden brown and the fruit is bubbly.

back

Frozen Yogurt with an Omega 3 Boost

4 eggs

2 cups plain yogurt

2 boxes sugar-free pudding

1 cup frozen fruit (strawberries, blueberries, bananas...)

2 Tbsp. flaxseed oil

1 tsp. vanilla

2 cups skim milk

Blend all ingredients except milk in a food processor or blender. Gradually add milk. Place in freezer until soft frozen. Enjoy!

back

Spiced Apples Ala Mode

2 pounds Granny Smith apples, cored and cut into 1/2" thick slices

1/4 cup sugar

1 teaspoon ground cinnamon

2 tablespoons fresh lemon juice

fat-free, no-sugar-added frozen vanilla yogurt

Combine apples, sugar and cinnamon in a mixing bowl and layer mixture in a 9X13 baking pan. Drizzle with lemon juice. Cover and cook at 350 degrees for 30 minutes. To serve, spoon hot apple mixture into a bowl and top a scoop of frozen yogurt. Yum!

back

Sugar-Free Fruit Sorbet

_ 1/2 cup halved strawberries

_ 1/2 cup raspberries or blueberries

_ 1/2 tsp. Stevia Plus (can substitute with Equal)

Place all ingredients in a food processor and puree until smooth. Freeze until firm.

back

A `health food’ cookie even kids will love!

_ 2 cups + 2 Tbs of unbleached flour

_ 4 tsp Stevia

_ 1/2 tsp. salt

_ 1/2 tsp. baking soda

_ 2 eggs

_ 1/2 cup milk (or milk alternative if on a dairy restricted diet)

_ 1 1/2 cups fat-reduced peanut butter

_ 6 Tbs. olive oil

_ 2 Tbs. vanilla extract

_ No-sugar added jam of your choice.

Combine the dry ingredients in one bowl and moist ingredients in a second bowl. Gradually add the dry ingredients to the moist ingredients. Roll one teaspoon of dough into a ball and flatten slightly in the center to make a small “nest.” Place a small amount of jam into the indented area of the cookie. Bake for 9 minutes at 350 degrees.

back

Super Salad Dressing

3 Tbsp. cider vinegar

2 Tbsp. organic flax oil

1 garlic clove, crushed

3 Tbsp. organic yogurt

1/2 Tsp. salt

1/4 Tsp. honey

Freshly ground pepper to taste (optional)

Mix ingredients well and enjoy!

back

Elena's Organic Flax Oil Salad Dressing

8 Tbsp. Sila Nutrition Organic Flax Oil

4 Tbsp. of balsamic vinegar (or more, to taste)

2 small cloves of garlic, minced

1/2 Tsp. Dijon mustard

1/8 Tsp. salt

pinch of sugar

freshly ground black pepper, to taste

Mix above ingredients in an opaque jar or wrap aluminum foil around jar to protect oil from light. Note: If you are storing your salad dressing, consider withholding the garlic until just before use to prevent it from overpowering your dressing. Or, add the clove whole or simply cut in half without mincing for a more subtle garlic flavor. Keeps up to two weeks in the fridge.

Sila Nutrition provided this great recipe. You can visit Sila Nutrition online for your organic flax oil needs.

back

Throw away the margarine. Here are three flax oil spread recipes that taste great and add valuable Omega 3 nutrients to the diet. Remember, heat destroys the healthful properties of flax oil. Use these spreads on cold or cooled foods.

Flax Butter Spread: Blend together equal parts of softened butter and flax oil.

Honey Yogurt Flax Spread: Blend together 1 cup plain, low-fat yogurt with ½ cup flax oil and ½ cup honey.

Super Omega 3 Flax Spread: Mix one cup flax oil with two cups 1% cottage cheese and 1/4 cup honey. In a blender, mix for five minutes or until the spread reaches a custard consistency.

back

"Mrs. Dash"

_ 1/3 cup ground flaxseed

_ 1 tsp. each onion powder, garlic powder, dried tarragon, celery seed, dried parsley, oregano

_ 1/2 tsp. salt

Blend ingredients together and use as a salt substitute.

back

Omega-3 Whipped Butter

_ 1 lb. butter (organic is best).

_ 1 cup cold pressed flax oil.

Allow the butter to soften at room temperature. Once soft, but not runny, beat until light and fluffy. Slowly drizzle in the oil while continuing to whip. Spoon into containers and refrigerate.

back