Nutrient Rich Recipes

These oat bars are really easy. Mash banana, add applesauce and mix. Then add dry ingredients and mix altogether.  Spoon into 9 x 12 pan and bake at 350 for 20 minutes. When cool, cut into 8 pieces. You can wrap these individually and freeze them for a great grab and go breakfast.

Mix the first three ingredients together massaging the salt and lemon into the carrots until they soften. Roast the cumin seeds and toss into the carrots mixing well. Can be eaten immediately or marinated for a few hours to meld the flavors together. Options: Try using other root vegetables such as beets, parsnips, black radish and celery ...

Add 1 tsp oil to hot skillet and saute leeks and mushrooms until soft. Add cabbage and gently saute until soft (about 3 minutes) Remove to bowl. Add 1 tbsp olive oil to same pan and add kale and cubed sweet potato. Combine Kale mixture with cabbage mixture and gently combine. Season with sesame seeds and spices ...

Combine spinach, mushrooms, onions and oil in a large, deep skillet. saute over high heat for 3 - 4 minutes. Drain and rinse tofu crumble by squeezing the tofu through your fingers. Add to skillet along with pumpkin seeds and toss to heat through. Sprinkle with tumeric and stir well. Season with spices? to taste. Goes great ...

Scrape corn off of 5 -6 ears of corn into a large serving bowl. Drain and add beans.? Add diced pepper, chopped onion, and 1 inch diced mango. Snip in cilantro, basil and any fresh herbs you like. Don't forget the HEAT~ add in 1 or 2 small red chili peppers or jalapeno.? Or just sprinkle ...

Heat some oil in a pan. When oil is hot, add the scallions and let them soften. Add garlic and stir until golden brown. Stir in the beans and then the greens. Cook until greens are wilted and desired tenderness.? Season to taste.

Mix a bag of spinach with strawberries and blueberries. Add nuts. Just before serving, mix dressing ingredients in a covered jar, shake well and dress your salad.

Preheat oven to 375 Mix a can of drained chick peas and all ingredients in a bowl.? Place a sheet of parchment paper on a cookie sheet and spread beans on paper in a single layer.? Roast for 45 minutes until beans are shrunken and brown.? Serve hot, warm or at room temperature. A great snack!

Cut bok choy in half. Drizzle with sesame oil. Grill until lightly charred on both sides (should take about 3 minutes) Season with salt and pepper or spices according to taste)

Cut butternut squash in half and remove seeds Cut apple in half and remove seeds Place pieces cut side down in a roasting pan with an inch of water. Sprinkle with cinnamon, Bake at 350 for 25 minutes or until soft.? Scoop out inside of the squash and place in blender with apple and coconut creme. Mix up and Eat ...