Fruit Salsa

Charise shared a yummy recipe with us at the reunion for fruit salsa....using only fruit and no other sweeteners. Loved it!

1 pound strawberries finely diced
1 medium Apple peeled, cored, and finely diced
half a can of drained crushed pineapple

Mix everything together (best to use a food processor for the Apple and strawberries).
Mix together well and put it in a jar in the fridge. Use within a few days. 


*Great with Stacy's cinnamon chips, vanilla wafers or homemade cinnamon chips!

Hawaiian Power Bites

I bought the Aussie Bites from Costco and really enjoyed them. They are a hearty and filling little mini-muffin sized granola bar muffin bite. So I looked up a homemade recipe and found this one. It isn't exact, but it still tastes great. With the coconut and apricots it tastes a little tropical to me, so I call the Hawaiian Power Bites.

1/2 c coconut oil
1/2 c pure maple syrup
1 1/2 c rolled oats
1/2 c roasted sunflower seeds
1/2 c unsweetened shredded coconut
1/3 c flaxseed, ground
1 t. baking powder
1/2 t. salt (omit if using salted sunflower seeds)
1/2 c raisins
1/2 c dried apricots

Directions
1. Melt oil and mix with maple syrup. set aside.
2. Put all dry ingredients in a food processor.
3. Combine wet and dry ingredients.
4. Bake in mini muffin tins at 350 for 12 minutes. (we use a toaster/convection oven at 325 for 12 minutes). Makes 24. You could also just press them in a 9x9 and cut into squares for bars, but I haven't tried that with this particular recipe because I love the mini-muffin bites.


* original recipe from www.ohmyveggies.com

Cran-Turkey Rollups

For the holidays my mom made her cranberry relish stuff. Nice and fresh. It was nice to eat afterwards with slices of turkey sandwich meat. So this is that idea/recipe.

1 small bag fresh cranberries

1 green apple (doesn't have to be green)

1 orange, whole

1-2 handfuls dates, pitted

Turkey sandwich meat (to roll relish up in)

1. Just blend everything together and adjust to taste. (I had to use a food processor and to the biggest, hardest stuff first, then the apples and cranberries last)

2. Use turkey sandwich meat to roll up a spoonful of cranberry relish.

Kid's Lunch Ideas

Back to School mode...need some healthy lunch ideas? Charise and I got some inspiration from a few classes we went to last month on healthy lunch and snack ideas...

Sandwiches (try open-faced, toasted, tortillas, bagels/buns, english muffins, etc. for variety)
PB&J or PB&H (honey
Tuna (with pickles?) or chicken Salad (with curry powder and grapes?)
Egg Salad
Grilled Cheese (ham/pesto/swiss, Cheese melt with cucumbers; pizza-style )
Typical Meat and Cheese (lettuce or not)
Cucumber
Quesadilla (cheese and cucumber; chicken, bean, zucchini, corn; )

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Stackers (cut up everything into little circles/squares and have a dip/sauce--toothpicks for some)
Veggies: red pepper, cucumber, olives, peas (frozen will thaw fast), edamame, cherry tomato, pickle
Fruits: grapes, apples, raisins/craisins, dried fruit pieces
Meat: sandwich meat, ham, hotdogs, maple chicken sausages
Cheese: cheddar, mozerella, mini babybell wedges (cheese sticks work great)
Grain: bread, crackers, french toast, pancakes
Dips/Sauces: ranch, hummus, peanut butter (whipped with water so it's not hard), ketchup, yogurt, honey

Examples: 
1. Apple Cheddar Bites (bread or crackers)
2. Pepper Ranch Dogs (red pepper, babybel cheese, maple Chicken sausage links, ranch)
3. Cucumber Castles (cucumber, cheese, bread, meat-optional)
4. Pickle Rolls (pickles, meat/ham, cheese--we slice these long and roll in sandwich meat)
5. Breakfast Bites: french toast or pancakes, maple chicken sausage links, strawberries
6. Italian Stacks: olives, meat, cheese

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Fruit & Nuts
Granola 
Granola Bars (basic chewy choc. chip)
Power Bars/Lara Bars
Trail-Mix Bars
Fruit Leather (just puree fruit and dehydrate very thin...add sweetener as desired, or lemon juice to retain color. Bake on lowest setting on parchment paper/silpat for a few hours if no dehydrator)
Fruit Snacks
Honeyed Almonds

Other Ideas
Homemade Beef Jerky

Homemade Marshmallows

1 c water
1 c honey
4 T gelatin (grass-fed is best)

1. Boil water in pan.
2. Pour 1/2 c water into gelatin powder in a separate bowl.
3. Put honey into the pan with remaining 1/2 c water and bring to boil. Boil until softball stage (240 degrees...about 10 minutes).
4. Slowly pour hot mixture into gelatin mixture (which will be very gelatinous by now) while beating on low until soft peaks form (about 8 minutes).
5. Pour out onto greased tray and spread about 1 inch thick.
6. Let sit for at least 4 hours. Then cut in cubes and place in sealed container. Do not freeze!

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Other Ideas:

• Infuse the water with 1 T. marshmallow root for healthier option (make a tea of it, then strain)
• use juice
• add orange zest, mint essential oil, or other extracts/flavorings
• add cocoa powder into hot mix
• roll in crushed candy canes
• add probiotic powder at the end, while mixing to give nutritional boost
• put in little bags for Christmas gifts ("snowman poop"???) :)

original idea from wellnessmama

Lara Bars (or Power Balls)

If you want easy, healthy fruit and nut bars, here are some basic Lara Bar recipes....

Coconut Cream Pie

·         1 cup raw cashews (can use almonds)

·         1 cup unsweetened coconut

·         1 cup whole pitted dates

·         Pinch of salt

·         2 T of coconut oil

Hot Fudge Brownie

§  3/4 cup pitted dates

§  1/2 tsp pure vanilla extract

§  1/16 tsp salt

§  2 T cocoa powder (or raw cacao powder)

§  2 T shredded coconut

§  1/3 to 1/2 cup raw pecans

§  Optional: feel free to add some chocolate  or carob chips

Oatmeal-Raisin Cookie

§  1 cup raisins (or try half raisin Half dried apple)
§  1/4 cup quick oats

§  1  cup walnuts

§  1/4 tsp salt
Optional...add pinch of cinnamon

Nut Free LARA bars

·         1 cup seeds (sunflower seeds, pumpkin seeds, or mixture of both)

·         2 tsp olive oil

·         Two big pinches salt

·         1 cup plums, pitted

·         1 ½ T water

Directions

Blend all ingredients together very well. (I recommend using a food processor.) Line an 8×8 pan with parchment or wax paper and push your LARA bar mixture down into the pan FIRMLY until it is touching edge to edge and VERY compacted together. I let it sit in the fridge for about 30 minutes before cutting them into bars. (This makes it a little easier) Then you can individually wrap them for a quick grab and go snack or store them in an air tight container in the fridge.  The bars last at least two-three weeks in the fridge. They can also be frozen.

Here’s a few ideas to help you create your own LARA Bar:

• 1 cup nuts (Almonds, walnuts, pecans, cashews, pistachios, peanuts, hazelnuts, etc.)
• 1 cup sweet dried fruit (Dates, raisins, figs, prunes, plums, etc.) 
• 1 cup filling (optional) (Dried cherries, dried blueberries, dried apricot, dried pineapple, cranberries, goji berries, more chopped nuts, dried coconut, chocolate chips, coffee beans, cacao nibs, shredded carrot, etc. )
• 2 - 4 tbsp flavoring (optional) (Cacao, vanilla, cinnamon, citrus zest and juice, ginger, mint, cloves, coconut oil.)

Tips:

1.       You can also roast your nuts to add a richer flavor to your bars.

2.       Using coconut oil in the bars not only gives the balls a nice texture and taste, but also provides a healthy fat to slow down the sugar rise in your body from the fruit.

3.       You can also make these into bight size balls and then roll them in chopped nuts, chopped dried fruit or coconut flakes for special bit size treats.

4.       If you don’t want the LARA Bars to be as sweet or have less natural sugar add more nuts and filling. (However, this will cause the bars to not stick together as well so I suggest making them into balls rather than bars.

*Thanks Rachel Seangsuwan for sharing these yummy recipes/versions. :)

Trail Mix Bars

These are yummy, but trail-mixy. So if you don't like nuts, seeds, fruit and esp. peanut butter...then they aren't for you. But they hold together well. I just store mine in the fridge until they're gone. They make a dozen bars. I like cranberry, almond, date version. The dates are subttle, but fruity. And I love that you don't have to add any sugar or oil, etc.

1/2 cup nut butter

2 bananas, mashed

1/2 cup whole almonds, chopped

3/4 cup dried fruit (apricots, cherries, raisins, dates, etc.)

1/4 cup mixed seeds (pumpkin, sunflower, sesame, etc.)

1 cup rolled oats

In a small pot heat almond butter and mashed bananas. Stir gently until well combined. Set aside.

In a food processor, coarse chop the almonds, apricots, raisins and cherries. Transfer to a bowl. 
Mix in seeds and oats. Fold in the almond butter mixture. 
Line wide loaf tin with parchment paper and press the batter it. 
Bake for 20-25 minutes at 350F.  Let cool before cutting into bars/squares.


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*from http://www.anjasfood4thought.com/2010/11/almond-butter-granola-bars.html

Homemade Crackers (using Artisan Bread Dough)

Want to make your own crackers? I have another recipe I typically make, but I think I'll switch over to this one for good because it uses dough we already make regularly for so many things. I also make sticky rolls, english muffins and crescent rolls with the same basic dough. It's amazing!

We make a batch of Artisan Bread dough every other week or so it seems. It's so easy and we do half white/half wheat so it's not totally nutritionless or hard on the digestive system--one or the other.

So we just pull off an orange size lump of dough and roll it as thin as possible (use flour underneath so you don't go crazy...even if you have a silpat there too). Then throw it straight into the 375 degree preheated oven on the baking stone and make sure to prick with fork and draw hatch marks with back of knife (to indicate cracker pieces, then sprinkle with salt and possibly other seasonings if desired) and put a pan of water undearneath the stone. The crackers cook super fast and should be done in 5 minutes. Watch so they don't burn. Here is the summary chart from the Artisan Bread post-- a cheat sheet I made after reading the book so I know how to do all sorts of other recipes with the same dough, just by checking my cheat sheet. So if it's confusing....go to original post and work from there.

Crackers

--

Orange size, paper thin

0

375 degrees

2-5 minutes

Stone

Yes use water

Prick with fork and salt before cooking; Pop bubbles during cooking

Charise's Grand Granola

3 c. rolled oats

1/2 c. nuts (crushed pecans, almonds, or both)

1/4 c. unsweetened shredded coconut

1/4 c. melted organic butter

1/4 c. pure maple syrup

1/8 c. oil (coconut oil or canola oil)

1/8 c. honey (raw is best)

1/8 or 1/4 c. crushed pumpkin seeds

2 T sesame seeds

1 T milk

1/4 or 1/2 c.  organic brown rice syrup or tapioca syrup (adjust to your taste)

1/2 c. organic raisins (sold at Costco)

1/2 c. dates (chopped)

Mix all the above ingredients (except the brown rice syrup, raisins and dates) well.  Bake at 300 degrees F. for 30-40 minutes...stir every 10-15 minutes so it cooks evenly and light golden brown.  After pulling it out of the oven, pour the brown rice syrup over the top and mix with a wooden spoon or your hands.  Let it cool completely, add the raisins and dates and store in a tuperware container. 

I try to use organic and local foods (Thompson Pecan Farm in Hurricane, Utah and they are THE BEST...not bitter at all!, Perry Honey Farms for RAW honey, Winder Dairy for milk, etc.) 

I have been experimenting making granola for a long time, and this is my finished product which all my family love!  It makes for great yougurt parfait, cold cereal in the morning, or a healthy snack... NO REFINED SUGARS which I love too! 

*from Charise

Granola Bars

  2 c. rolled oats
  1/3 c. brown sugar
1/2 c. flax seed, ground
1 t. cinnamon
1/2 c. white flour
1/2 c. wheat flour
1 c. raisins/craisins
1/4 t. salt
1/2 honey
1 egg beaten
1/2 c. oil
1/2 c. applesauce
2 t. vanilla
1/2 c chocolate chips (opt.)

Preheat oven to 350 degrees.  Generously grease 9x14 pan. 
In large bowl mix oats, sugar, flax seed, cinnamon, flour and raisins.  Make a well in center of mix and pour in honey, egg oil and vanilla.  Mix well using hands. Add chocolate chips if desired.
Now pat mixture evenly into pan, leaving 1/2 inch of space to scrape out bars.
Bake 30-35 minutes (til golden edges).  Cut into bars while still warm and let cool.


*Submitted by Chantel, from her friend

Flax Seed Crackers

Flax seed crackers are dehydrated crackers. Usually a dehydrator is needed, although you can try to make them in an oven and keep it under 120 degrees - if it has a fan in back. However that can take quite a few hours and would be a major drain on your electric bill. And I don't recommend it - it may be too hot and damage the enzymes that dehydrating at a low temperature is supposed to preserve.

Dehydrators use very little energy. If you're eating raw foods now and don't have a dehydrator you definitely should get one. I find it an indispensable piece of equipment for raw fooders. It will give you much more in the way to choose from in terms of the number of raw food recipes you can prepare.

There are many different raw recipes in the dehydrator - for example, cookies, other types of raw crackers, raw pizza, raw crepes, mushroom appetizers, appetizers, raw onion bread and much more. If you want to invest in a dehydrator get the big square one with the fan in the back, because those are the best and will not heat the food.
 

How To Make Flax Seed Crackers

2 cup flax seeds soaked for 5- 8 hours or overnight - not ground up or you can use 2 cups of flax seeds unsoaked ground in a food processor
2 tsp sun dried sea salt
2 1/2 - 3 cups or more of pure filtered water

Mix together in mixing bowl and add more water if necessary. It should be very moist. Don't worry - it does not have to be perfect. They always turn out. Spread onto dehydrator trays about 1/4 inch thick.
Use a pizza cutter to cut into squares. Dehydrate at about 95 degrees for 12-24 hours or until they look dried and crispy. About half way through the process, re-score with the pizza cutter and place another tray on top and flip over and continue dehydrating.


**Now this is a very basic flax seed cracker recipe. But you'll want to add spices or additional ingredients to make them flavorful. Otherwise they will be bland.

Optional: 3 teaspoons of Italian seasoning for a more pizza-like cracker or add 3 T caraway seeds for a caraway seed cracker or add 4 dates for a sweeter cracker or add 1 T coriander seeds or add 2 cups of unsoaked sunflower seeds that have been ground up fine in a food processor or any combination of any of these. You can also add 5 stalks of celery or the pulp from juicing carrots instead of some of the water as long as your final mixture is a little moist.

Cheesy Corn Quesadillas with Guacamole

Avacados, peeled and mashed with a fork

Cilantro, washed and chopped

Onion, finely minced

Lime, juiced

Garlic Powder

Salt

Pepper

Corn Tortillas

Sharp Cheddar Cheese, shredded

1. Prepare all ingredients before peeling the avacados because they brown very fast!  Still tastes fine, but doesn't look that great after sitting out a while.

2. Mix the first 7 ingredients to your preferred taste.  Start with a small amount of everything. 

3. On a non-stick skillet over med. high heat, place the tortillas topped with cheese and another corn tortilla on top of that.  Flip on the other side until cheese is melted and tortillas are a little crispy.  

4. Top the quesadillas with fresh homemade quacamole.  This makes a quick, fresh and delicious snack! 

A Basic Granola

12 c. oats
1 c. sweetener (dry or liquid, but mix with like textures. I love honey. Agave, maple and organic whole cane sugar work...but can add a little extra sweetener if it is not liquid)
1 c. chopped nuts
1 c. oil or butter (I do a stick butter and a few Tablespoons coconut oil...only 3/4 c total)
1 c. water
1 t. vanilla
*see more options down below

1. Mix dry ingredients in one bowl.
2. Mix wet ingredients in a separate bowl (if using coconut oil, you'll need to melt it first; if using honey, only use 1 cup and it's best if melted first).
3. Combine both wet and dry ingredients together and mix thoroughly with hands, allowing some small clumps when squeezing ingredients.
4. Spread on 2 baking sheets and cook at 250 for 45-50 minutes; stir, then bake 45-50 more minutes.
5. Let it cool down once removed, before storing (the moisture makes it lose crunch if you store it too early). Stores well for a few months.

*I've also baked this at 350 for 30 mins, stirring 15 mins. into it. And I've also let it sit overnight before baking and then put it in the oven on the lowest setting until it smelled done (tossing it every 30 mins or so).

Additional Options
*Halloween: some cranberries and the green pumpkin seeds with pumpkin pie spice
*try using cashews, almonds and/or shredded coconut
*add chocolate chips or yogurt covered raisins at the end  (so they don't melt)
*Parfait: good with yogurt and some berries or sliced peaches
*keep some in a little baggie to snack on (add papaya or pineapple chunks)
*use as a topping for apple crisp or sweet potato casserole
*add in 1/4 cup popped amaranth for a toasty flavor
*boost the omega-3 content by adding 1/2 c. ground flax seed and/or hemp hearts

Breakfast Parfait

A good way to get in a variety of food groups in the morning as well as probiotics and calcium is this...

Plain yogurt with a tsp. of agave or honey and some cut up fruit. Add in some type of wheat, bran or oat cereal/granola (not a cheap refined sugar one). I like grapenuts, oat squares, or our homemade granola (See recipe).

*find some wholesome, nutritious cereals you can interchange for this.

Kettle Corn

1/3 c. peanut oil (vegetable oil)
3/4 c. popcorn kernels
1/3 c. sugar (brown sugar if you desire carmel corn)
1/2 tsp. salt
cinnamon (optional)

In a big 10 qt. pot with lid, place the peanut oil and popcorn kernels. On a med. high setting, when oil sizzles, sprinkle sugar over the kernels. Cover pot with lid and shake the pot as it is still on the stovetop until the popping of the corn slows down. Quickly remove and stir in the salt (cinnamon if desired). I like to quickly remove the pot and dump all the popcorn in a brown paper bag so as not to have it start sticking and letting the sugar burn on the bottom. The key to great kettle corn is to just keep shaking that pot over the stove so the whole kernel evenly cooks and doesn't get burned! ENJOY kettle-corn like you get at the fair!

Spicy Sweet Potato Fries

1 lg sweet potato, cut into French fries
2 t. canola oil
1 t. garlic
salt and pepper to taste

1.Preheat the oven to 425 degrees F (220 degrees C).
2.Combine all ingredients except pepper.
3.Spread the fries out in a single layer, spread apart, on two large baking sheets and bake for 15 minutes, then turn the fries over using a spatula, and cook for another 15 minutes, or until they are all crispy on the outside and tender inside. Thinner fries may not take as long.
4. Season with fresh pepper and most as if desired (right when they come out of the oven).

other options
- add garlic
- add rosemary and garlic
- add cinnamon (without the pepper)
- add cumin and/or chili powder

*from AV Thomas Produce - Costco Yam's

Wheat Thin Crackers

1 3/4 c. Wheat Flour
1 1/2 c. White Flour
1/3 c. oil
3/4 t. salt
1 c. water
opt. add 1-3 T honey

1. Mix together dry ingredients (dry sweetener goes here, otherwise, wet sweetener goes with wet ingredients)
2. In a separate bowl, mix together wet ingredients
3. Combine wet and dry ingredients (don't over mix)
4. Roll out as thin as possible (1/8") and use the blunt side of a knife, or fork prong to make vertical and horizontal lines (for 1" square crackers). But don't cut all the way through the dough. A prick each square with the fork.

5. Bake on a baking stone (or cookie sheet--greased if you use butter instead of oil. I use those silicon liners) at 350 for 30 minutes (pull out before they get golden!!).

Cheesy Dill Popcorn

Paul & my favorite movie snack:
4 c. popcorn
2 T. butter
1 t. salt
1 t. dill
1/2 c. shredded aged white cheddar cheese (or parmesan could work)

Submitted by Shelley Schneider