Guilt-free Chocolate Chip Cookies

Try these easy-to-make cookies as a fun and healthy addition to a lunchbox. No sugar, no oil or butter, and no flour in this recipe!

Ingredients:

·         3 mashed ripe bananas

·         1/3 cup apple sauce

·         2 cups oats

·         1/4 cup almond milk

·         1 teaspoon vanilla

·         1 teaspoon cinnamon

·         1/2 cup dark chocolate chips

Preparation:

·         Pre-heat oven to 350 degrees.

·         Combine all ingredients, except chocolate chips, until well blended. Fold in chocolate chips. Let stand for 5 minutes (this allows the oats to absorb some of the liquid).

·         Drop by spoonfuls onto a cookie sheet lined with parchment paper.

·         Bake for 15-20 minutes.

Makes approximately 20 cookies.

Greek-style Salad with Chickpeas

This salad is crisp, delicious and very easy to make.  The chick peas (also known as garbanzo beans) add protein along with great flavor. Enjoy!

For the dressing:

• 3 tablespoons red wine vinegar
• 1/4 cup extra virgin olive oil
• 2 teaspoons oregano

For the salad:

• 1 cucumber, diced
• 4 roma tomatoes, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small onion (preferably red)
• 15 ounce can garbanzo beans, drained and rinsed

Directions:
In a small bowl, combine all of the dressing ingredients and whisk to combine.

In a large bowl, add all of the prepared salad ingredients. Drizzle dressing over top and toss to combine. If desired, top with feta cheese.

Cucumber, Lemon and Mint Infused Water

This is a super refreshing and delicious drink that will keep you hydrated with a few extra benefits: 

Cucumbers are a diuretic, which will help prevent your body from holding on to unwanted water weight. They also contain: 

• vitamin C: supports the immune system and helps prevent skin wrinkles.
• vitamin K: supports blood clotting and bone health.
• vitamin A: supports your eye health, immune system, and cellular growth.
• potassium: has been shown to lower cholesterol and reduces high blood pressure.
• iron: supports red blood cells.
• calcium: supports bone health.

Lemons help to balance the PH of your body, keep your skin clear, aid digestion and support the liver. They also contain Calcium, Vitamin C, and potassium.

Mint will not only freshen your breath, but also aids digestion.

Directions:

In a large pitcher, combine:

• 1 gallon of pure, filtered water
• 1 lemon, thinly sliced
• 1/2 cucumber, thinly sliced
• 1 to 2 sprigs fresh mint

Allow to sit overnight (about 8 hours) for the flavors to infuse, then enjoy throughout your day!

Vegan Chocolate Pudding

You won't miss the dairy in this pudding!

Ingredients:

• 1 block silken tofu
• 1 avocado
• 1/2 cup peanut butter
• 1/2 cup cocoa powder
• 1/2 cup maple syrup
• 1 teaspoon vanilla
• fresh berries (for garnish)

Directions:

Combine all ingredients in a food processor until smooth. Makes 4 to 6 servings.

Cashew Chicken Stirfry

Next time you are craving Chinese food, give this recipe a try. It contains 5 grams of fibre and loads of muscle-building protein. Another reason this flavorful dish is a great choice: less than 400 calories per serving.

Ingredients:

• 2 teaspoons peanut oil
• 1/4 teaspoon red pepper flakes
• 1 boneless, skinless chicken breast, cut into strips
• 1/3 cup matchstick carrots
• 1/2 cup zucchini, chopped
• 1 green onion, sliced
• 2 tablespoons unsalted cashews
• 1 tablespoon hoisin sauce
• 1/2 cup cooked brown rice

Directions:

1. Combine oil and red pepper flakes in a medium hot skillet.
2. Add chicken and cook for 2 to 3 minutes, stirring often.
3. Add the remaining ingredients and cook for 2 to 3 minutes, stirring often.
4. Serve over brown rice.

Healthiest PB&J Sandwich

So yummy and so much better for you than the traditional peanut butter sandwich! Ditch the added sugar and processed ingredients - your taste buds and body will thank you.

Ingredients:

• 2 slices whole grain bread
• 1 tablespoon organic natural peanut butter
• 1/2 cup fresh raspberries 

Directions:

• Spread peanut butter on 1 slice of bread.
• Cover peanut butter with the raspberries, then mash the berries lightly with a fork.
• Cover with the second slice of bread.
• Enjoy!

Spicy Peanut Chocolate Cookies

No flour in this quick-to-make cookie recipe! Chili powder gives these cookies an unexpected (but delicious) flavor twist. Chili powder, when added to the diet regularly, can help to ease digestion, reduce headaches and arthritis pain, as well as help prevent the development of type 2 diabetes.

Ingredients:

• 1 cup natural peanut butter
• 3/4 cup coconut sugar
• 1 egg
• 4 teaspoons chili powder
• 3/4 teaspoon baking soda
• 1/4 cup chocolate chips

Directions:

1. Preheat oven to 350 F. 
2. Combine all ingredients, except chocolate chips, in a food processor until smooth. Add chocolate chips and pulse to distribute. 
3. Form 1 1/2 inch balls and place on a parchment paper-lined baking sheet. Press each ball in a crisscross pattern with a fork. 
4. Bake for 10 minutes, cool on baking sheet for 2 minutes, then move to a rack to cool completely. 

Makes approximately 15 cookies.

Gluten-Free Pancakes

Whether you choose to eat gluten-free or need to eat gluten-free, your food should taste good. These pancakes are so tasty, you won't feel like you are sacrificing anything. Enjoy!

Ingredients:

• 3/4 cup rice flour
• 1/4  cup tapioca flour
• 1 teaspoon xantham gum
• 1 1/2 cups almond milk 
• 2 eggs
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon organic honey

Directions:

1. In a medium bowl, mix all dry ingredients with a whisk. 
2. Add the milk, eggs, oil and honey. Whisk until well blended. You may need more or less milk to make the batter runny.
3. Pour about 1/3 cup of batter on hot frying pan coated with cooking spray. When bubbles form on the top, flip the pancake. Cook until golden brown on both sides.

How to Make Almond Milk

Store-bought almond milk tends to have a lot of sugar in it. This recipe will give you lots of flavor without the extra sugar. Enjoy as a drink, on cereal, or blended into a smoothie.

Ingredients:

• 1 cup raw, unsalted almonds , soaked overnight
• 4 cups water
• 1/2 teaspoon vanilla
• 1 tablespoon maple syrup
• a pinch of salt

Puree the soaked nuts and the 4 cups of water. Strain the puree through a cheese cloth to remove any remaining pieces of almond. Stir in vanilla, maple syrup and salt. Keep in the refrigerator and use within 1 week.

Rice Pilaf

Brown rice is rich in anti-oxidants, selenium, manganese and fibre. It is highly digestible and promotes bowel regularity. As a whole grain, it has been shown to help prevent heart disease and high cholesterol. Try this recipe as a nutritious side dish.

Ingredients:

• 1 cup brown rice
• 1/2 cup wild rice
• 1 cup pearl barley
• 1/4 cup extra virgin olive oil
• 1 small onion, diced
• 1 cup celery, chopped
• 1 cup mushrooms, sliced
• 2 cups vegetable stock
• 2 cups water

Preheat oven to 350 degrees F. Brown the rice and barley in olive oil until golden, then add all other ingredients. Transfer to a covered casserole dish and cook in preheated oven for 1 hour, or until all liquid is absorbed. 

Pumpkin Chia Muffins

Chia can be used as a substitute for whole grains and is a rich source of omega-3 fatty acids. This means that chia can both help to decrease inflammation in the body and help stabilize blood sugar levels. Add in fibre-rich pumpkin and you have a winning combination!

Pumpkin Chia Muffins

Ingredients:

• 1 tablespoon chia seeds
• 1 1/2 cups whole wheat flour
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 2 teaspoons baking soda
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 1/2 cups pumpkin
• 2 egg whites
• 1/4 cup apple sauce
• 1/2 cup agave nectar
• 1 tablespoon vanilla
• 1/2 cup chopped walnuts

Preheat the oven to 350 degrees F. Mix dry ingredients. In a separate bowl, mix all wet ingredients. Fold wet ingredients and walnuts into the dry mix, until just moistened (do not over mix). Spoon into prepared muffin tins (coated with cooking spray or with paper liners). Bake for 25 - 30 minutes or until a toothpick inserted into the center of a muffin comes out clean. 

Makes 12 muffins.

How to cook a Spaghetti Squash

Spaghetti squash is a great replacement for pasta, as it is full of vitamins and minerals, but has few calories. A 1 cup serving has only 42 calories, but boasts vitamins C, A and B6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K, manganese,potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium. Here is how to cook this great squash:

Preheat oven to 375 degrees F. Cut spaghetti squash in half length wise. Remove seeds (scrape them out with a spoon - just like hollowing out a pumpkin). Place flesh down in shallow pan with about 1 cm of water. Bake for 30-40 minutes. It will be ready when you can pierce the skin easily with a fork.

Once cooked, use a fork to scrape out the inside. The squash will come away in long strands, just like spaghetti.

Get creative with your toppings. It is yummy with just a pasta sauce, but can be a base for just about anything!

Blueberry Oatmeal Smoothie

Blueberries are full of antioxidants and can help prevent high blood pressure as well as ward off abdominal fat. Oatmeal is high in fibre and can help stabilize your blood sugar, decrease levels of "bad" cholesterol, protect against heart disease, and improve your immune response. Try this filling smoothie for a quick-to-make and tasty breakfast.

Ingredients:

• 1 medium banana
• 1 cup blueberries (fresh or frozen)
• 1 cup unsweetened almond milk
• 1 cup cooked oatmeal
• 1 scoop vanilla whey powder
• 1 handful ice 

(Hint: oats can be cooked quickly and easily by placing the oats in a bowl, covering with boiling water, then leaving to soak for about 10 minutes. Alternatively, combine the oats with equal parts water and let soak overnight in the fridge.)

Pumpkin Spice Cookies

More super foods combined in a yummy treat! Pumpkin is an excellent source of vitamin A and fibre, is good for your skin, can help ward of depression and may have cancer fighting properties. Cacao is one of the best natural sources of magnesium and is also a great source of antioxidants and essential minerals like iron and potassium.

Ingredients:

• 1 cup pumpkin
• 1/2 cup raw cane sugar
• 1/2 cup applesauce
• 1 egg
• 1/2 tablespoon vanilla extract
• 2 cups whole wheat flour
• 3 teaspoons baking powder
• 1 teaspoon baking soda
• 2 teaspoons cinnamon
• 1 teaspoon nutmeg
• 1/2 teaspoon salt
• 1/2 cup cacao nibs
• 1/2 cup chopped walnuts

Combine pumpkin, sugar, applesauce, egg and vanilla. In a seperate bowl, combine flour, baking powder, baking soda, cinnamon, nutmeg and salt. Slowly add flour mixture to the pumpkin mixture and mix well. Stir in the cacao nibs and walnuts. Drop by spoonfuls onto a baking sheet lined with parchment paper. Bake at 350 degrees for 9 to 10 minutes. Cool completely on a wire rack. Store in an airtight container.

Makes 3 dozen cookies.

Sweet Potato Fries

Sweet potatoes are high in vitamin B6, vitamin C and magnesium. They also contain iron, potassium, beta-carotene and vitamin D. The natural sugars they contain are released slowly in the blood stream, which helps maintain a stable blood sugar. Try these instead of regular fries and reap the health benefits!

Sweet Potato Fries

Ingredients:

• 1 large sweet potato, sliced into wedges
• 1/4 teaspoon brown sugar
• 1/4 teaspoon chili poder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon salt

Preheat oven to 400 degrees F. In a bowl, combine spices. Add sweet potatoes and toss to coat. Spread fries out on a cookie sheet covered with parchment paper. Cook 15 minutes, turning once.

Pecan Pumpkin Muffins

Pecan Pumpkin Muffins

Ingredients:

• 1 1/2 cups whole wheat flour
• 3/4 cup coconut sugar
• 2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon each of allspice, ginger and cloves
• 1 cup cooked, mashed pumpkin
• 1/2 cup milk
• 1 small banana
• 1 egg
• 1/2 cup chopped dates
• 1/2 cup chopped pecans

Preheat oven to 375 degrees F. Combine dry ingredients and spices in a medium bowl. In a large bowl, beat pumpkin, milk, banana and egg. Add dry ingredients and mix until just moistened. Fold in dates and pecans. Spoon into paper-lined muffin tins. Bake about 20 minutes or until tops are golden. 

Makes 12 muffins.

Quinoa Breakfast Cereal

Quinoa provides protein, antioxidants and essential vitamins. The protein will keep you feeling full longer than a regular breakfast cereal. This recipe is delightful with any kind of berry, so use what is in season.

Ingredients:

• 1/2 cup quinoa
• 3/4 cup water
• 1 sliced banana
• 1 cup strawberries
• 1/3 cup unsalted raw cashews
• 1 tablespoon maple syrup
• 1/2 teaspoon cinnamon
• milk (any kind)

In a saucepan, combine quinoa and water. Bring to a boil, then reduce to a simmer. Simmer until all the water is absorbed. Stir maple syrup and cinnamon into quinoa, then add fruit and cashews and mix gently. Top with your favorite kind of milk.

Makes 2 servings.

Turkey Meatballs

Turkey Meatballs

Ingredients:

• 1/2 pound extra lean ground turkey
• 1/2 cup finely chopped onion
• 1/2 cup oat bran
• 1 egg
• 1 tablespoon basil
• 1 tablespoon oregano
• 1/2 tablespoon cilantro
• 2 cloves garlic, passed through a garlic press
• 1/2 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper

In a large bowl, combine oat bran, spices and egg. Add remaining ingredients and mix well. Form into meatballs and place on an ungreased baking sheet. Bake at 400 degrees for approximately 20 minutes.

Power Oatmeal

This recipe provides a great mix of carbohydrates, protein and antioxidants to aid in muscle recovery.

Ingredients:

• 1 cup rolled oats
• 1 cup milk or water
• 1 teaspoon flax seeds
• 1/2 teaspoon pumpkin seeds
• 1/2 teaspoon sunflower seeds
• 1/2 teaspoon seasame seeds
• 1 teaspoon cinnamon
• 1 scoop vanilla protein powder
• 2/3 cup blueberries
• 1 tablespoon walnut pieces

Combine oats, milk, seeds and cinnamon in a saucepan over medium heat. When it reaches the desired consistency, remove from heat and sprinkle protein powder over, then mix in. Top with blueberries and walnuts. 

Serves 1.

Chia Chocolate Pudding

A rich-tasting, chocolate dessert that uses low-glycemic foods to satisfy your sweet tooth. 

Ingredients:

• 3 tablespoons chia seeds
• 2 tablespoons cocoa powder
• 1 1/2 tablespoons agave nectar
• 1 cup milk (any kind)
• shredded coconut (for garnish)

Stir to combine chia seeds, cocoa, agave nectar and milk. Allow to rest for approximately 30 minutes, stirring occasionally  Pudding is ready when it reaches a tapioca-like consistency. Top with coconut and serve.