Healthy quick b-fast

Vanilla yogurt (2 lb tub of plain yogurt, 1 tsp vanilla, 1 tsp stevita spoonable stevia)  that's it...just that simple and you control what is in it!  No artificial flavors, corn syrup or nutri-sweet....just clean eating....that is what wellness dining is about.


Granola

Top with fresh fruit....waa-laa!  Healthy b-fast!

Granola

My Aunt's Aunt Susan and I have bonded via Facebook and a few weeks ago she sent me "Jamie Oliver's Food Revolution"!  Love, love, love his style and these recipes.  He is all about fresh, healthy cooking here.

The family recipe always delicious, but since I rarely had bran or other of the ambiguous ingredients on hand....I always had an excuse for not making it.  Excuses no more.

So, his recipe combined with my Grandmother's has proved to be a smashing success! That is why my granola jar is nearing the E mark again two weeks in a row.

His recipe is a reminder that making granola is more like flower arranging than an exact science....its about mixing textures and flavors that please you more than it is about following a recipe exactly. His recipe also assured me that using olive oil for granola is fine and the outcome was delicious!

So below is my version!  Hope you enjoy this as your wellness dining treat!  This stuff is great morning night or noon!  Eat it alone.  Eat it over oatmeal waffles or pancakes with a dollop of  home-flavored vanilla yogurt.

8 cups Old Fashioned Oats
1 cup sunflower seeds
1 cup pecans/ almonds/ walnuts..chopped (total nuts abt. 2-3 cups)
1/2 cup sesame seeds
1/2 cup flax seeds
4 tsp cinnamon
1 1/2 tsp salt

Chop and combine nuts in a large bowl.

Add oats.

Add cinnamon and salt.

Heat/do not boil ( a minute or so in micro or on stove top):
3/4 cups olive oil
3/4 - 1 cup honey
1 TBS Vanilla

Pour over oat mixture coating well.

Bake @ 325 for about 20 - 30 minutes stirring every 10 minutes or so...until lightly browned.  Please set your timer....it is a very sad thing to burn a batch of granola:-/

After browned transfer to large bowl to cool.

Add 1 cup raisins or other dried fruits after finished cooling.
Option: date pieces, papaya, raisins (total fruit about 1 1/2 - 2 cups)

Your kitchen will smell wonderful!!!  

Such a feeling of satisfaction to place the refilled jar back into the cabinet....knowing the family will be delighted to eat such a fine treat!

Granola Recipe

8 cups Old Fashioned Oats
1 cup sunflower seeds
1 cup pecans/ almonds/ walnuts..chopped (total nuts abt. 2-3 cups)
1/2 cup sesame seeds
1/2 cup flax seeds
4 tsp cinnamon
1 1/2 tsp salt
Heat/do not boil ( a minute or so in micro or on stove top):
3/4 cups olive oil
3/4 - 1 cup honey
1 TBS Vanilla
 Bake.
Add 1 cup raisins or other dried fruits after finished cooling.
Option: date pieces, papaya, raisins (total fruit about 1 1/2 - 2 cups)

Pumpkin Bars

3/4 cup pumpkin puree can use canned or frozen)
1/2 cup agave nectar
3 eggs

1 cup of almond flour (totally white) or almond meal (has brown flecks).
1/2 t. baking soda
1/4 tsp. sea salt
1/4 tsp. nutmeg
1/4 tsp. cinnamon
1/4 tsp  cloves

Combine the pumpkin puree, agave nectar and eggs in blender for 2 minutes.

Add combined dry ingredients to the pumpkin mixture and blend in blender for an additional minute.

Pour into a 8x8 baking dish or do it Demarle style.....

Bake at 350 for 30-35 minutes.

Absolutely delic!  I love them alone....the kids prefer it with ice cream...we are all a work in progress....this wellness dining is a journey.

Thankful to have found a version of this recipe at Elana's Pantry  I revised it to my liking.  I found hers to be a bit too sweet, so I added another egg and a bit more pumpkin.  She has so many wonderfully delicious yet healthy recipes on her blog.  I am soooo thankful to have found her website! Her info links are very helpful resources as well.

Chicken Fiesta Soup

Perfect soup weather.  It is a simple, flavorful, and healthy treat!   I made it for the staff at the Wellness Center.  It pleased everyone and their various therapeutic wellness plans....AKA...diets;-)

1/2 cup chopped onion
3 chicken breasts (about 12 oz)
2 garlic cloves, pressed
1/2 tsp chili powder
1/2 t ground cumin
30 oz chicken stock
1 can diced tomatoes with juice
4 oz can green chilies with juice
4 tsp. fresh cilantro, chopped
15 oz. can of white northern beans with juices (I cook beans in the crockpot and freeze them for using in soups)

Chop onion very finely...a little food chopper works great or a knife:-) Cut chicken into 1/2 inch pieces.

Heat skillet med high...pour in about a TBS of oil and cook chicken and stir 3minutes.  Add onion, garlic, cili powder and cumin.  Cook and stir 2 minutes. 

At this point the chicken and seasonings can be transferred to a slowcooker or this can be completed in a 4-qt pan.

Stir in chicken broth, tomatoes, white northern beans and chilies.  Bring to a boil.  Reduce heat and simmer 10 minutes.  Add cilantro right before serving.


This recipe has been revised from Pampered Chef's Chicken Tortilla Soup recipe.  I leave out the tortillas, cheddar cheese, sour cream and lime. 

Tom Ka Kai ( Chicken, Coconut and Mushroom Soup)

2 Chicken Breasts, Cut in Chunks
1 Whole Onion, Chopped
6 Cups Water
1 cup Chopped Mushrooms (regular mushrooms work too)
1 can coconut milk (14 oz)
1 TBS Red, Green, or Yellow Curry Paste
2 TBS Fish Sauce or Soy Sauce
¼ cups Sugar
1 piece Lime wedges
½ tsp red chili flakes
2 whole Tomatoes, cut in wedges
¼ cups fresh Basil, Chopped

In a lg sauce pan, cook the chicken in a little bit of oil until done, abt 5-7 min.
Add the onion and cook until translucent.  Add the remaining ingredients except for te tomatoes and basil.  Bring to a boil and then let simmer for 10 minutes.

Add the tomatoes and basil and cook until warmed through.  Taste and adjust seasoning,  Add sugar.  If it needs more salt, add a little more fish sauce.  This is a strong ingredient so be gentle with it.  If you like it a bit more spicy, add  little more red chili flakes.


(Tonight's revisions were that I used smoked chicken breast that I had already cooked, and I used canned tomatoes instead of the fresh tomato wedges.)

We served this with a good portion of brown basmati rice!  Truth be known this would be yummy over any rice!

Six Day Slaw

This has become a family favorite.  My friend and supper co-op partner, Leah shared this recipe with us.  It came to her from her pastor's wife, Lynn.  That is one of the many things I love about food....so often it involves sharing! 

This would be our sugar free healthier version...using Stevita Stevia.

Mix together:

1 head cabbage, shredded or grated

1 carrot, grated

1/2 green pepper, chopped

1/4 cup green onion, chopped

2 t. celery seed

1/2 tsp. spoonable stevia

2 t. salt

Boil 1/2 cup oil and 1/2 cup salad vinegar. Pour over cabbage. Stir together. Pour off liquid at time of serving. It’s supposed to last 6 days but I’ve never waited that long. Even if you use a large head of cabbage, the seasoning and dressing are sufficient.

Pear Crisp topped with Vanilla Yogurt

CRISP RECIPE
Filling
  5 pkts Stevia (1/4 tsp spoonable stevita stevia)
  1 1/2 TBS oat flour or All purpose flour
  1 tsp cinnamon
  6 cups fruit
  1 tsp vanilla

Combine Topping.
1 cup Oats (old fashioned oats is like a granola topping)
1/4 cup nuts (pecans, almonds, or walnuts) optional

  5 pkts stevia (1/4 tsp Spoonable Stevita Stevia)
  4 TBS butter, melted
  1/2 tsp cinnamon

1.	Heat oven to 350°F. Spray 8-inch square glass baking dish with cooking spray. I cooked mine in my iron skillet.
2.	For filling, combine sweetener or sugar, flour and cinnamon in large bowl; mix well. Add fruit and vanilla; stir until fruit is evenly coated. Spoon into baking dish.
3.	For topping, combine all ingredients in medium bowl; mix well. Sprinkle evenly over fruit.
4.	Bake 35 to 40 minutes or until fruit is tender. Serve warm. Can top with vanilla yogurt.