Healthy Recipes
Since cooking any foods over 130 degrees kills the nutrients, the only real 'food' our bodies get is when we eat raw foods, so things like 'carrot and celery sticks' are really good for us after all. Try to get as many raw foods as possible into your diet every day. When we were growing up, our families had gardens and we had a fresh salad every day, so a salad is a good place to start inserting raw foods into your diet.
On this page you will find:
1 Fresh Raw Salad(s)
2 Fresh Raw Applesauce
3 Raw Snacks
4 Fresh Juices
5 Special Smoothies
6 Delicious Raw Oatmeal
7 What you should know about MILK
8 The Lemonade Cleanser (weight loss, detox, heal)
9 Simple and somewhat healthy snack ideas
10 Special Recipes Submitted By YOU, our contributors!
1) Fresh Raw Green Salads
Start with raw greens - our personal favorites are baby spinach leaves, romaine and butter lettuce.
Add any of the following:
Tomatoes
raw broccoli and/or cauliflower
raw grated carrots
diced onions
dried cranberries and/or raisins,
and possibly some raw fruits like kiwi, strawberries or oranges (I favor canned mandarin oranges for extra flavor)
Other additions can include:
slivered almonds
crumbled bacon bits.
diced hard-boiled eggs.
Diced chicken or turkey
Then instead of commercial dressings, add some Olive or MCT Oil and sprinkle with lemon pepper.
Complete the flavor by spraying with Braggs Liquid Amino Acids.
FRESH RAW COLESLAW SALAD
Start with shredded red or purple cabbage and add any of the following ingredients:
Shredded carrots
Shredded apples
Shredded tomatoes
Diced celery and/or onions
Shredded broccoli (you can even buy shredded 'broccoli slaw' that's raw)
Make a 'dressing' or use a bottled dressing and mix well.
2) FAST Fresh Raw Applesauce
What a great way to get in 'an apple a day'
1 - Simply core 6 or more 'sweet' apples, leaving the peels on (vitamins are there)
Put about 2/3 of a cup of juice into your blender to start the process (or purified water, but the juice adds flavor - we use about 1/2 cup of Bottled Organic Apple Juice available in most grocery stores)
2 - Add the apple pieces a few at a time until you reach applesauce consistency (our blender holds about 8 - 10 apples).
If it's too runny, then start with less juice the next time. The peels will be chopped so fine you won't know they are there.
3 - Your sauce will turn brown on it's own soon after blending. We add cinnamon and, if the apples aren't sweet enough, a little brown sugar, Organic Stevia or organic maple syrup.
4 - Enjoy a bowlful daily.
What a great way to get in 'an apple a day'
1 - Simply core 6 or more 'sweet' apples, leaving the peels on (vitamins are there)
Put about 2/3 of a cup of juice into your blender to start the process (or purified water, but the juice adds flavor - we use about 1/2 cup of Bottled Organic Apple Juice available in most grocery stores)
2 - Add the apple pieces a few at a time until you reach applesauce consistency (our blender holds about 8 - 10 apples).
If it's too runny, then start with less juice the next time. The peels will be chopped so fine you won't know they are there.
3 - Your sauce will turn brown on it's own soon after blending. We add cinnamon and, if the apples aren't sweet enough, a little brown sugar, Organic Stevia or organic maple syrup.
4 - Enjoy a bowlful daily.
3) Raw Snacks
Celery Sticks - de-string the celery, cut in bite size pieces, and add either a small amount of peanut butter with a few dried cranberries or raisins on top, or a small amount of chocolate hazelnut butter.
Veggie Slices - Start with a good quality cracker and add a thick slice of either cucumber or zuchinni. Add a thin slice of meat or cheese and a slice of tomato or a dab of salsa or dip.
Baked Potato - Start with half a small baked potato (obviously not raw), or a few baked potato slices; warm the potato halves (we use a turbo oven) then add fresh raw salsa. Do not heat the salsa - just eat! Or add some chopped, raw veggies like red, green or yellow peppers, onions, and perhaps a little diced chicken or turkey or real bacon bits.
You can also just add some seasonings and Braggs Liquid Amino Acids and heat and 'snack' on the potato slices alone.
4) Fresh Juices - Nothing beats good ol' juicing - oranges, grapefruit, carrots, apples, and even lemon-aid, etc. A glass of fresh, raw juice every day cannot be underestimated for good health. There are countless recipes available online for juice combinations and their benefits.
5) Special Smoothies - Always a good between-meal tide-over, or a dessert or a meal replacement.
Our favorite:
GREEN SMOOTHIE:
Start with at least a cup of Organic apple juice (or prune juice or any other juice you prefer), lots of baby spinach leaves, about half a cup of Greek God's Honey Vanilla Yogurt and any other fresh raw or frozen fruit you have on hand (strawberries, peaches, apples, watermelon, cantaloupe, etc.) I usually also throw in a scoop of protein powder and a chopped raw carrot (and sometimes a few prunes). Comes out smooth and creamy.
No/low calorie Chocolate Smoothie/ice cream:
Start with a little hot water in the blender. Add a scoop or 2 of pure organic Cacao powder, a little instant coffee, and a scoop or 2 of Organic Stevia. Then add ice cubes and blend. Zero calories so far. We add some organic almond milk (which adds 30 cal./cup), so it's minimal, and for a thicker, creamier drink you can add a little low cal cool whip or whipping cream, or some dry milk powder. This can also be frozen and eaten for dessert.
If you don't mind a few more calories, blend in a few spoonfuls of instant pudding mix, then freeze for a creamier/tastier ice cream.
OTHER SMOOTHIE IDEAS:
You can blend raw oatmeal and/or raw nuts into your smoothies to give you more raw nutritional value.
6) Delicious RAW OATMEAL FOR BREAKFAST
This one is simple. Winco sells bulk products, so we buy 'quick' oatmeal in bulk there. Just put a scoop (depending on how much you want at a time) into a bowl and pour some very hot water over it. It will soften immediately and you can add a little Stevia, honey or other sweetener and/or Almond milk (or other non-dairy choices) to your taste. The raw oats are really good for you. For more nutrients, add sliced bananas, dried cranberries, blueberries or raisins, or any fresh fruit, like strawberries. Avoid heating it in the microwave, as that splits and destroys the cells making the whole thing pretty useless.
7) HOWEVER, you should know about MILK!
Did you know that dairy milk was never intended for humans to consume for life? Cows only give their calves milk for the first 6 months, and then they are weaned to eating grasses, grains, etc. No more milk. So why do we humans consume it way beyond 6 months?
The dairy industry has made a fortune singing the praises of milk for a healthy diet, but milk is sodium-based and your body needs potassium based foods to prevent cancers and other degenerative diseases. You may think you can't live without milk, but like anything else, you CAN get used to other non-dairy milks (like Almond milk), but avoid having too much soy (milk) for all the reasons mentioned in the Gerson Therapy.
8) THE LEMONADE DIET
This is an 80 year old delicious recipe that will cleanse and detox your body (no need for Colonoscopy treatments), AND build your immune system so it can fight and heal almost every ailment you have, not to mention that you will lose about 2 lb/day. The combination of ingredients (lemon juice, maple syrup and cayenne) will provide ALL of the nutrition your body needs for as many as 40 days. A 10 day fast is recommended for starters, however.
It's called The Mastor Cleansor and you can order the booklet or pick it up at Whole Foods for a minimal price. If you can't find the book, use this summary but (disclaimer) you may want to consult with a homeopathic doctor first - a conventional doctor will probably tell you this is nonsense or harmful for you:
Mix equal amounts (i.e. 2 TBS) of fresh squeezed lemon juice with an equal amount (2 TBS) of 100% pure organic maple syrup and add a dash of cayenne pepper (they suggest 1/8 tsp) but experiment for yourself), which removes the 'tartness' of the mixture and adds essential ingredients, and then fill your glass with good distilled or purified water (up to 16 or 20 oz). Drink 8 oz of this as often as you can - they suggest at least 8 glasses a day - the more you consume, the more weight you lose. It is a fast, so it's all you consume for 10 or more days with the exception of some chamomile tea and distilled water. To avoid feeling weak, tired and very hungry the first 3 days, work into this for a few days by eating less solid foods (especially meats and dairy) for several days prior to starting the fast (i.e. fruits and salads and baked potato one day, salads, soups and juices the next day, and just soups and juices the last day before you start). You will probably still have to resist the hunger pangs the first 3 days (Whenever you feel slightly hungry, go drink a glass of your lemonade), however, once you make it to day 4 everything will change. You will no longer feel hungry and you will have a lot more energy. You won't feel hungry again until your body is telling you it's time to return to eating solid foods - usually about 9 or 10 days). Beginning on day 4, your digestive system will 'shift' over to digesting fat cells, diseased tissue, scar tissue and all kinds of things in your body that you don't want there (that's where the healing takes place). You should lose about 2 lb/day even starting the first day, but if you weigh every day, don't be discouraged if you don't lose immediately. All of a sudden you may drop as many as 4 - 8 pounds in one day. To learn more about how this system works (proven thousands of times over the years), please get the book or borrow it from someone or consult your natureopathic physician.
9) Simple and Somewhat Healthy Snack Ideas:
Simple Sweet Potato Fries -
1 Purchase pre-cooked frozen sweet potato fries
2 Put them in a strainer and rinse with warm water
3 Put them on a tray (for turbo oven) or cookie sheet (for regular oven)
4 While still damp, sprinkle on your favorite seasonings
5 Bake until golden and done
6 Feast - these are delicious AND healthier than most alternatives!
TIP: You can also thin slice raw potatoes and season and bake - also delicious!
STAY TUNED FOR MORE RECIPES COMING SOON. DO YOU HAVE GREAT HEALTHY RECIPE IDEAS? We can add them in the section below and credit you if you want the credit . . .
Celery Sticks - de-string the celery, cut in bite size pieces, and add either a small amount of peanut butter with a few dried cranberries or raisins on top, or a small amount of chocolate hazelnut butter.
Veggie Slices - Start with a good quality cracker and add a thick slice of either cucumber or zuchinni. Add a thin slice of meat or cheese and a slice of tomato or a dab of salsa or dip.
Baked Potato - Start with half a small baked potato (obviously not raw), or a few baked potato slices; warm the potato halves (we use a turbo oven) then add fresh raw salsa. Do not heat the salsa - just eat! Or add some chopped, raw veggies like red, green or yellow peppers, onions, and perhaps a little diced chicken or turkey or real bacon bits.
You can also just add some seasonings and Braggs Liquid Amino Acids and heat and 'snack' on the potato slices alone.
4) Fresh Juices - Nothing beats good ol' juicing - oranges, grapefruit, carrots, apples, and even lemon-aid, etc. A glass of fresh, raw juice every day cannot be underestimated for good health. There are countless recipes available online for juice combinations and their benefits.
5) Special Smoothies - Always a good between-meal tide-over, or a dessert or a meal replacement.
Our favorite:
GREEN SMOOTHIE:
Start with at least a cup of Organic apple juice (or prune juice or any other juice you prefer), lots of baby spinach leaves, about half a cup of Greek God's Honey Vanilla Yogurt and any other fresh raw or frozen fruit you have on hand (strawberries, peaches, apples, watermelon, cantaloupe, etc.) I usually also throw in a scoop of protein powder and a chopped raw carrot (and sometimes a few prunes). Comes out smooth and creamy.
No/low calorie Chocolate Smoothie/ice cream:
Start with a little hot water in the blender. Add a scoop or 2 of pure organic Cacao powder, a little instant coffee, and a scoop or 2 of Organic Stevia. Then add ice cubes and blend. Zero calories so far. We add some organic almond milk (which adds 30 cal./cup), so it's minimal, and for a thicker, creamier drink you can add a little low cal cool whip or whipping cream, or some dry milk powder. This can also be frozen and eaten for dessert.
If you don't mind a few more calories, blend in a few spoonfuls of instant pudding mix, then freeze for a creamier/tastier ice cream.
OTHER SMOOTHIE IDEAS:
You can blend raw oatmeal and/or raw nuts into your smoothies to give you more raw nutritional value.
6) Delicious RAW OATMEAL FOR BREAKFAST
This one is simple. Winco sells bulk products, so we buy 'quick' oatmeal in bulk there. Just put a scoop (depending on how much you want at a time) into a bowl and pour some very hot water over it. It will soften immediately and you can add a little Stevia, honey or other sweetener and/or Almond milk (or other non-dairy choices) to your taste. The raw oats are really good for you. For more nutrients, add sliced bananas, dried cranberries, blueberries or raisins, or any fresh fruit, like strawberries. Avoid heating it in the microwave, as that splits and destroys the cells making the whole thing pretty useless.
7) HOWEVER, you should know about MILK!
Did you know that dairy milk was never intended for humans to consume for life? Cows only give their calves milk for the first 6 months, and then they are weaned to eating grasses, grains, etc. No more milk. So why do we humans consume it way beyond 6 months?
The dairy industry has made a fortune singing the praises of milk for a healthy diet, but milk is sodium-based and your body needs potassium based foods to prevent cancers and other degenerative diseases. You may think you can't live without milk, but like anything else, you CAN get used to other non-dairy milks (like Almond milk), but avoid having too much soy (milk) for all the reasons mentioned in the Gerson Therapy.
8) THE LEMONADE DIET
This is an 80 year old delicious recipe that will cleanse and detox your body (no need for Colonoscopy treatments), AND build your immune system so it can fight and heal almost every ailment you have, not to mention that you will lose about 2 lb/day. The combination of ingredients (lemon juice, maple syrup and cayenne) will provide ALL of the nutrition your body needs for as many as 40 days. A 10 day fast is recommended for starters, however.
It's called The Mastor Cleansor and you can order the booklet or pick it up at Whole Foods for a minimal price. If you can't find the book, use this summary but (disclaimer) you may want to consult with a homeopathic doctor first - a conventional doctor will probably tell you this is nonsense or harmful for you:
Mix equal amounts (i.e. 2 TBS) of fresh squeezed lemon juice with an equal amount (2 TBS) of 100% pure organic maple syrup and add a dash of cayenne pepper (they suggest 1/8 tsp) but experiment for yourself), which removes the 'tartness' of the mixture and adds essential ingredients, and then fill your glass with good distilled or purified water (up to 16 or 20 oz). Drink 8 oz of this as often as you can - they suggest at least 8 glasses a day - the more you consume, the more weight you lose. It is a fast, so it's all you consume for 10 or more days with the exception of some chamomile tea and distilled water. To avoid feeling weak, tired and very hungry the first 3 days, work into this for a few days by eating less solid foods (especially meats and dairy) for several days prior to starting the fast (i.e. fruits and salads and baked potato one day, salads, soups and juices the next day, and just soups and juices the last day before you start). You will probably still have to resist the hunger pangs the first 3 days (Whenever you feel slightly hungry, go drink a glass of your lemonade), however, once you make it to day 4 everything will change. You will no longer feel hungry and you will have a lot more energy. You won't feel hungry again until your body is telling you it's time to return to eating solid foods - usually about 9 or 10 days). Beginning on day 4, your digestive system will 'shift' over to digesting fat cells, diseased tissue, scar tissue and all kinds of things in your body that you don't want there (that's where the healing takes place). You should lose about 2 lb/day even starting the first day, but if you weigh every day, don't be discouraged if you don't lose immediately. All of a sudden you may drop as many as 4 - 8 pounds in one day. To learn more about how this system works (proven thousands of times over the years), please get the book or borrow it from someone or consult your natureopathic physician.
9) Simple and Somewhat Healthy Snack Ideas:
Simple Sweet Potato Fries -
1 Purchase pre-cooked frozen sweet potato fries
2 Put them in a strainer and rinse with warm water
3 Put them on a tray (for turbo oven) or cookie sheet (for regular oven)
4 While still damp, sprinkle on your favorite seasonings
5 Bake until golden and done
6 Feast - these are delicious AND healthier than most alternatives!
TIP: You can also thin slice raw potatoes and season and bake - also delicious!
STAY TUNED FOR MORE RECIPES COMING SOON. DO YOU HAVE GREAT HEALTHY RECIPE IDEAS? We can add them in the section below and credit you if you want the credit . . .
ABOUT THIS PEACH PIE Recipe submitted by Jeri Mertes - She suggests that while you are at it, you might as well make enough for 2 pies because the first pie goes so fast . . . and people always wish they could have another piece. It's that good!
Click on Download File to View / Print
| |||
Simple Honey Mustard Dressing and Sauce (Submitted by Susanne Friese)
This creamy dressing w/its subtle sweet flavor is a perfect addition to your favorite sauces and dressings,
especially as a dipping sauce for sweet potato fries, appetizers, and fresh veggies.
Ingredients
1/3 cup (83 grams) Dijon mustard
1/4 cup (59 ml) apple cider vinegar
1/3 cup (102 grams) honey
1/3 cup (78 ml) olive oil
salt and pepper
(optional - a few drops of Braggs Liquid Aminos)
Directions
Whisk the Dijon
mustard, apple cider vinegar, and honey together.
Slowly add the olive oil while continuing to stir. Add salt and pepper to taste.
Nutrition facts
A 2-tablespoon (30-ml) serving contains the following nutrients:
Calories: 142
Protein: 0 grams
Carbs: 13.5 grams
Fat: 9 grams
Spiced Caramels made with ACV and Cinnamon, will just melt in your mouth.
Ingredients:1 & 1/2 cups Cream
3/4 cup Sugar (or use Stevia, cup for cup, for the low calorie version)
3/4 cup Brown Sugar
1 tsp Salt
1 Tb Vanilla
1/2 tsp Cinnamon
3 Tb Apple Cider Vinegar
(I use Bragg ACV)
Begin heating the apple cider vinegar in a large saucepan over medium/low heat. While the vinegar is reducing, mix together cream, white sugar, brown sugar and salt. After five minutes the vinegar should be a darker color and cooked down to about one tablespoon. Increase the heat to medium and add the cream and sugar mixture to pan. Stir continuously until the liquid begins to boil. Stop stirring and attach your candy thermometer.While the caramel is boiling, line an 8×8 pan with buttered foil. Stir together the vanilla and cinnamon and set aside. Dip a heat resistant brush into water and wipe down the sides of the pan to remove any sugar crystals. Once the caramel reaches 237 degrees F remove from heat. (For firm caramels, heat to 245 degrees F) Quickly and carefully stir in the vanilla and cinnamon mixture. Pour into the buttered pan and cool in the refrigerator overnight.
Emergency Baked Potatoes (submitted by KC Koppleman)
(In case you are in a BIG BIG hurry, and not worried about nutritional value)
Scrub and place as many potatoes as you need into a plastic bag (grocery plastic bag works well - tie it shut)
Bake in your microwave as many minutes as you need to (depending on # of potatoes) until done. THAT'S IT ! ! !
To add nutritional value, serve with a raw salsa or salad.
(Editor's Note - KC is referring to the fact that all things cooked in microwaves have their cells destroyed- thus no nutritional value)