This is a fantastic make-ahead recipe for a quick and healthy breakfast or snack.
2 1/2 cups old-fashioned rolled oats
1 1/2 cups low-fat milk
1 large egg, lightly beaten
1/3 cup pure maple syrup
2 tablespoons canola oil
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
3/4 cup blueberries, fresh or frozen
There's also a quick video on how to make these on Eating Well here.
This recipe is simple, light, and fresh, and perfect for our warmer weather!
To read more about the many benefits of quinoa, see this article.
This amazing smoothie is quick to put together and is a great way to start the morning!
These are low carb and delicious, and are easily made dairy free!
These are a fantastic snack and are incredibly healthy! Kale is an amazing superfood, and nutritional yeast is full of B vitamins and gives these kale chips a nice, savory, "cheezy" flavor.
2 tablespoons refined coconut oil or vegetable oil
1/3 cup unsalted, raw cashews
1/2 lemon, juiced
3/4 cup nutritional yeast
2 tablespoons soy sauce
2 teaspoons Dijon mustard
2 garlic cloves
1 bunch curly kale, stems removed and broken up into 2-inch pieces
One of our customers brought this recipe in, and I liked it so much that I wanted to share it! This is a fantastic shake that's easy to put together. It's full of nutrient dense foods and is a great energy boost in the morning!
Note: Instead of the ice, you can use a frozen banana if desired.
Combine all ingredients in a blender and process until smooth. Delish!
I love carrot cake, but it's generally not terribly good for you (even with the carrots). This recipe changes that, letting you enjoy a sweet treat that's actually pretty healthy!
This is a wonderfully fresh and wholesome salad dressing that's easy to make!
It is absolutely possible to replace sugar in conventional recipes with stevia. The main thing to remember is that it’s important to replace the bulk of sugar with something else when using stevia- applesauce works very well for this.
When replacing a cup of sugar, it is helpful to add 1/3 to ½ cup of applesauce to the recipe to make up for the bulk lost from the sugar. Canned pumpkin, yogurt, or fruit purees can also be used in place of the applesauce.
Stevia does not taste exactly like sugar, and can have a slight aftertaste, particularly when used in large amounts. For this reason, I would err on the side of using less stevia than a recipe calls for when replacing stevia for sugar. Also, most recipes taste better when only part of the sugar in a recipe is substituted for stevia.
2 tsp. sugar: 1 stevia packet
1 tbs. sugar: 1.5 to 2 stevia packets
½ cup sugar: 9-12 stevia packets
1 cup sugar: 18-24 stevia packets
As an alternative to using stevia packets in baking, Sweetleaf brand stevia has a ready to use stevia baking blend that we have at the store called Sugarleaf. It can be substituted for sugar at a rate of 1/3 of a cup of stevia baking blend to each 1 cup of sugar called for in a recipe.
I love sweet tea, but do not love the calories or grams of sugar that comes from table sugar. I keep a pitcher of this in my fridge at all times. It's an easy and delicious way to stay hydrated.
Add boiling water to a Pyrex or other glass or ceramic container. Stir stevia into boiling water until completely dissolved. Add tea bags and steep (when using herbal teas, I will usually steep them a good 15 minutes or more to get the full flavor from the teabags).
Add concentrated tea and stevia to a 2 quart pitcher and fill with cold water. Serve with ice and enjoy!
*It's best to use non-caffeinated tea for this iced tea so it can be drunk at night if desired.
Ingredients:
1 cup old fashioned oats
1 cup whole wheat pastry flour
1/2 teaspoon salt
2 eggs
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 tablespoon Sweetleaf Stevia powder (*see note)
1 cup applesauce, unsweetened
1 teaspoon vanilla extract
1/4 cup oil, melted butter or coconut oil
3/4 cup low-fat milk (or water or juice- see note)
1 apple peeled, cored and chopped
Optional: chopped nuts, granola
Note: I rarely have milk in my house, so while all baked goods recipes are better with milk (or non-dairy milk), apple juice or even water is completely acceptable, it just won't be as perfect as when made with milk.
This recipe is not very sweet, if you would like a sweeter muffin, increase to a full tablespoon of stevia powder.
This is a simple dairy free cheese sauce that is fantastic over noodles or with potatoes or vegetables.
Ingredients:
For the cheese sauce:
1 1/2 cups raw cashews
3 T. fresh lemon juice
3/4 cup water
1 1/2 tsp. sea salt
1/4 cup nutritional yeast
1/2 tsp. chili powder
1/2 clove garlic
pinch of turmeric
pinch of cayenne pepper
1/2 tsp. mustard (dijon or yellow)
For the macaroni n’ cheese casserole:
16 ounces of elbow or shell pasta of choice
freshly ground black pepper
paprika, for garnish
*Optional add-ins: Roasted broccoli, sauteed mushrooms, spinach (I highly recommend these!)
This is another recipe sent in by one of our wonderful customers, Donna Karp. She was kind enough to bring some by the store for us to taste, and I thought they were fantastic!
1 c. natural peanut butter
2 eggs, beaten
2/3 c. coconut sugar
2 scoops protein powder*
*You can use any protein powder for this recipe though we recommend vanilla.
This is such an interesting recipe, which uses natural fermentation rather than yeast to help the dough to rise. With so few ingredients, it's definitely one to try!
2 cups hulled, whole buckwheat groats
1 cup filtered water, plus more for soaking
1/2 teaspoon kosher salt
1/3 cup sesame seeds (optional)
Smoothies are a fantastic way to start the day, and are a great way to add more fruits and vegetables to your diet. The only problem is that they can be a little bit fiddly to make in the morning when you’re tired. Making frozen smoothie packs takes the guesswork out of making smoothies, and you can even label the bags with the days of the week to reuse so you’re ready for a healthy smoothie every day!
Here is a site with five great smoothie pack recipes.
Here are 10 wonderful Vitamix smoothie pack recipes.
Smoothie packs are simple to make without a recipe, however, just add your greens and fruits to a bag with some added protein powder, flax, or chia seeds if desired. In the morning, add your liquids to the blender (coconut water, yogurt, water, or other juices) along with the contents of your prepacked smoothie bags (the ziplock bags can be reused for the following week). Enjoy!
One of our wonderful customers, Donna Karp, passed on a fantastic tip for making gluten free dumplings. She uses the frozen Udi’s Pizza Crusts we have at the store, and then cuts them with a pizza cutter into small squares (roughly ¾ inch each).
She said that adding them to soups at the end of cooking makes for wonderful gluten free dumplings that don’t get goopy or stick together. She said she frequently uses them with homemade chicken soup, though they would be great with any soup to make it a little more substantial.
We’re thrilled that she shared this amazing tip with us and hope that it helps some of our other readers! If you have any recipes or suggestions you’d like to share, please email us at passhealthfoods@gmail.com!
This is a fantastic pizza crust if you’re avoiding carbs or gluten- I made it for a relative on a Paleo diet and we were all surprised how nicely these turned out!
• 1 medium cauliflower, cored and coarsely chopped
• 1 cup shredded mozzarella cheese
• 1/4 cup chopped fresh parsley
• 2 eggs, beaten
• 2 teaspoon chopped garlic
• salt and ground black pepper to taste
Preheat oven to 450 degrees.
Add the cauliflower to a food processor and process until it achieves a rice like consistency. I have a nine cup food processor and had to do the cauliflower in batches since it was too large to chop properly.
When the cauliflower is cropped finely, transfer it to a thin tea towel (you can also use a clean cotton shirt) and squeeze as much liquid out as possible. Removing the water from the cauliflower will help it to make a crisp crust without being mushy.
When you have finished squeezing the cauliflower, transfer to a large bowl and add in the remaining ingredients, stirring until mixed completely.
Flatten balls on to a cookie sheet (this is very similar to making peanut butter cookies, just with a mushier "dough") and bake for 15 minutes or until lightly browned. I have a Pampered Chef scoop that I used that worked perfectly.
At this point, you can cool the cauliflower crusts on a metal rack and freeze for a later use, or add sauce and cheese (and any other toppings) and bake an additional 5-8 minutes or until the cheese has melted.
MAKE AHEAD FREEZER OPTION:
If you freeze the crusts (and they do freeze very well), do so before adding the toppings. Remove them from the freezer and top them with sauce and cheese and then bake them (still frozen) at 400 degrees for 8-10 minutes or until the cheese is melted.
This is a fastastic Kwanzaa recipe, though it's great for warming you up on any cold December night.
1 1/2 teaspoons peanut oil
4 cups (1/2-inch) cubed peeled butternut squash
1 cup chopped onion
2 tablespoons minced garlic (about 6 cloves)
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
4 cups fat-free, less-sodium chicken broth
3/4 cup reduced-fat creamy peanut butter
2 tablespoons tomato paste
1/2 teaspoon crushed red pepper
1/4 cup chopped fresh cilantro
These cookies are suitable for diabetics or those watching their sugar, as well as anyone who wants to have holiday cookies that are on the lower calorie side.
Makes 26 cookies
Ingredients:
1/2 cup unsweetened cocoa powder
1/2 cup cane sugar (coconut palm sugar should work too)
1/2 cup stevia for baking or 12-13 packets
1/4 cup coconut oil, melted (or another healthy oil)
1 egg
2 egg whites (or 1/4 cup carton egg whites)
1 tsp vanilla
1 cup oat flour (you can make oat flour by grinding old fashioned or quick oats in your blender/food processor)
1 tsp baking powder
1/4 tsp salt
1/2 cup icing sugar (but you’ll only actually use 1/4 cup)
This is a great recipe for December, that's perfect for breakfast or a snack with a nice mug of tea. It's suitable for Paleo, gluten-free, and dairy-free diets.
INGREDIENTS:
⅔ cup molasses
4 eggs
¼ cup almond milk
1 tsp vanilla
⅓ cup coconut oil, melted
½ cup almond flour
½ cup coconut flour
1 tsp baking soda
1 tsp cinnamon
1 tsp ginger
1 tsp nutmeg
optional: 1 tsp orange zest
