RAW ZUCCHINI & SQUASH WITH RAW MARINARA

Ingredients:

Raw Noodles: (can increase quantity)
1 Summer Yellow Squash
1 Zucchini

Raw Marinara Sauce:
1 carton Cherry/Grape Tomatoes
1 Roma Tomato
1 medium Red Beet
Stems of 2 Swiss Red Chard leaves
5 Dates (depends how sweet you want it).
Fresh Basil
Fresh Oregano
Fresh Sage

High Performance Blender, such as Vitamix or Ninja.  

Nutritional Information: 

TBD

Instructions:

Noodles: 

• Wash Zucchini and Squash well.  Cut both ends.  You can grate or spiralize them.  I opted for grating, since my spirilizer broke.  
• Set aside in fridge. 

Marinara Sauce: 

• Wash cherry and roma tomatoes and put in blender.
• Wash and de-stem Swiss Red Chard, cut stems in chunks and put in blender.  Leaves can be used for a side salad.
• Peel Beet, cut in chunks and put in blender.  
• Add Basil and Sage leaves in blender. 
• De-stem Oregano Leaves and place in blender. 
• Add Dates.  
• Blend until it has a chunky texture.   
• Taste, add more fresh herbs to enhance flavor or Dates to make sweeter.  

Plating:

Put Zucchini and Summer Yellow Squash on bottom on plate.  Pour Marinara sauce on top.  Garnish with Basil Leaves.  

You will taste the freshness of basil, sweetness of zucchini/squash, beets, tomatoes and dates. 

Endulge!

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HEALTHY OAT CREPES

Ingredients:

Makes four1/2 cup size crepes. 

½ c Oat Flour (blend oats to make flour or buy)

2 Egg Whites

½ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Smuckers, Strawberry Preserves Sugar Free (optional)

1/2 cup Strawberries, freshly cut (optional)

Nutritional Information: 

Serving Size: Four 1/4 cup pancakes. 

303 Calories | Carbohydrates: 44.87g | Fiber: 7.31g | Protein: 21.05g | Fat: 7.46g | Sat Fat: 2g
Note:  Nutritional info does not include coconut spread, strawberry preserves or strawberries. 

Instructions:

• Mix all dry ingredients in a bowl. 
• Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a "liquidy" consistency. 
• In a skillet at medium heat, add coconut spread.
• Add ½ cup batter on skillet,  tilt the skillet and move in a circle to spread batter all around.  Crepe should be thin. 
• Cook well on both sides.
• Add Strawberry preserve and Strawberries on top. 

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Enjoy!

HEALTHY OAT PANCAKES (HOTCAKES SALUDABLES DE AVENA)

Ingredients:

Makes four1/4 cup size pancakes. 

½ c Oat Flour (blend oats to make flour or buy)

2 Egg Whites

¼ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Walden Farms Pancake Syrup, calorie free (optional)

Nutritional Information: 

Serving Size: Four 1/4 cup pancakes. 

293 Calories | Carbohydrates: 44.37g | Fiber: 7.06g | Protein: 21.05g | Fat: 6.34g | Sat Fat: 1g

Instructions:

• Mix all dry ingredients in a bowl. 
• Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a ticker consistency. 
• In a skillet, spray oil or coconut spread on medium heat.
• Add ¼ cup batter on skillet and spread batter with spoon.

Enjoy!

Healthy_MC

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Spanish version:

Ingredientes:

Cantidad: 4 hotcakes de 1/4 taza

½ c Harina de Avena (se puede comprar o se hace moliendo avena en la licuadora hasta lograr consistencia de harina)

2 Claras de Huevo

¼ taza de Leche de Coco sin Azucar 

1 sobre de edulcolorante natural Truvia

1 cucharadita de Polvo para hornear bajo en sodio

Canela en polvo

Extracto de Vainilla

Usar spray de Coco para cocinar o Aceite de Oliva
Miel de Maple: usar Walden Farms Pancake Syrup, calorie free (opcional)

Informacion Nutricional:

Tamaño de la porción: Four 1/4 cup pancakes. 

293 Calorias | Carbohidratos: 44.37g | Fibra: 7.06g | Proteina: 21.05g | Grasa: 6.34g | Grasa Saturada: 1g

Instrucciones:

• Mezcla harina de avena, polvo para hornear, canela, y azucar. 
• Agrega la leche de coco, claras de huevo y extracto de vainilla. Mezcla hasta que esten bien incorporados. 
• En una cazuela, pon spray de Coco a fuego medio.  
• Pon ¼ taza de mezcla en la cazuela. 
• Cocina hotcakes hasta que esten listos. 

Disfruta!

Healthy_MC

HEALTHY PUMPKIN WALNUT PANCAKES

Ingredients:

Makes four 1/4 cup size pancakes. 

½ c Whole Grain Oat Flour (or blend oats to make flour)
¼ c Pumpkin Puree

2or (¼ cup) Egg Whites

¼ c Unsweetened Coconut Milk

1 packets Truvia

1 tsp low-sodium Baking Powder

Cinnamon

Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil Spray for Cooking
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic

Nutritional Information: 

Serving Size: Three 1/4 cup pancakes. 

293 Calories | Carbohydrates: 43.37g | Fiber: 7.06g |Protein: 21.05g | Fat: 6.34g | Sat Fat: 1g

Instructions:

• Mix all dry ingredients in a bowl. 
• Add pumpkin puree, unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
• Batter must have a ticker consistency. 
• In a skillet, spray oil or coconut spread on medium heat.
• Add ¼ cup batter on skillet and spread batter with spoon.

Enjoy!

Healthy_MC

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MÉXICAN QUINOA SALAD

Ingredients: 

• 1 cup dry Organic Quinoa (Whole Foods) 
• 1/2 cup dry Quinoa = 2 cups cooked Quinoa
• 2 bunch Cilantro, chopped finely
• 4 Serrano or Jalapeño Peppers
• 1 Roma Tomato, diced
• 1 small Yellow Onion, chopped finely
• 2 Limes, juice squeezed
• Celtic Sea Salt

Makes about 4 cups, cooked.  Serving Size: 1/2 cup, cooked

Nutritional Information: 

1 cup uncooked Quinoa: 625 Calories | Carbohydrates: 109g | Fiber: 12g |Protein: 24g | Fat: 10g

1/2-cup serving of Quinoa, cooked: 111 Cals | Carbohydrates: 19.7g |  Fiber: 2.6g | Protein: 4g | Fat: 1.77g

Note: Cilantro, Peppers, Tomatos, Onions, Limes Celtic Sea Salt not included. 

Instructions: 

• Cook Quinoa according to directions below:
• Rinse Quinoa prior to cooking. 
• Combine 1 cup Quinoa with 2 cups water in a medium saucepan. Bring to a boil. 
• Add 1/2 bunch un-chopped Cilantro. Used as flavoring. 
• Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes.
• Stir occasionally to prevent Quinoa from sticking to the bottom of saucepan. 
• Remove Cilantro
• Drain excess water, if any and return quinoa to saucepan, cover and let it sit for a few minutes. 

• In a bowl combine Cilantro, Serrano Peppers, Tomato, and Onion

• Add cooked Quinoa to bowl.  Make sure it not hot.
• Add Lime Juice and Celtic Sea Salt to taste.
• Mix well and refrigerate. 
• Serve Cold. 
• Garnish: Tomato Rose

Intersting Quinoa Info

• Qunoa is not a grain.  It's the seed of a grain.  It's considered a pseudocereal.
• It’s a DIABETIC solution, a very low-glycemic-index (35).
• Most people don't know how to pronounce it.  Including myself. 
• Good source of Magnesium, Iron, and Fiber
• Quinoa can assist in Cholesterol reduction. 
• Quinoa contains all 9 essential amino acids.
• Excellent source for Vegetarians.  

PECAN PROTEIN SHAKE

Ingredients: 

• 1/2 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
• 1/4 cup Water
• 1/4 cup Bob's Red Mill Gluten Free Quick Oats
• 1oz Pecans (about 1/4 cup)
• 1/2 scoop ON Whey Protein Powder Vanilla Cream
• 1 Tlbs Chia Seeds (optional)
• ! packets Truvia
• Vanilla Extract

Nutritional Information:

408.5 Calories, Fat: 26.75g, Sat Fat: 4.5g, Cholesterol: 15mg, Sodium: 72.5mg, Potassium: 27mg, Carbohydrates: 27g, Dietary Fiber: 10.5g, Protein: 19g

Instructions: 

Blend and enjoy!  

NOTE:

Pecans are very high in calories and are a great source of  unsaturated fats (healthy fats).   Although, this protein shake is on the healthy side, it is high in fat.  1 cup of Pecas = 684 Caloires and 71g Fat (6g of unsaturaed fat, 21g polyunsaturated and 40g unsaturated)  I only used 1/4 cup, about 1oz, which is a recommendable serving size for nuts.  I recommend drinking this in your high-fat day. 

Interesting Facts about Peacas: 

• Pecans contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. 
• Good source of monounsaturaed fatty acids, like oleic acid adn an excellent soruce of phenolic antioxidant. 
• Regular addition of pecan nuts in the diet helps to decrease total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood.
• Rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
• Excelent source of Vitamin E. 

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Healthy Mug Cakes

Ingredients: 

Mug Cake Batter

• 1/4 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
• 1/4 cup Bob's Red Mill Gluten Free Quick Oats
• 3 Large Egg Whites
• 1 scoop ON Whey Protein Powder Vanilla Cream
• !-2 packets Truvia
• Cinnamon
• Vanilla Extract

Nutritional Info: 

Directions:  

Blend all items in a Blender or Nutri-bullet. 

Pumpkin Mug Cake

• 1/4 cup Mug Cake Batter
• 1.5 Tbls Libby's Pumpkin Puree
• Pumpkin Spice Seasoning
• Directions:  Pour batter in mug and add pumpkin.  Mix with spoon. 

Cacao-Choco Mug Cake

• 1/4 cup Mug Cake Batter
• 1 tsp Navitas Naturals Organic Cacao Powder
• You might want to add a little more Truvia, since Cacao Powder is bitter.  
• Directions:  Pour batter in mug and add Cacao.  Mix with spoon. 

Strawberry Mug Cake

• 1/4 cup Mug Cake Batter 
• 2 Large Strawberries
• Directions:  Blend well and pour in mug. 

Place 1 mug at a time in microwave.  Cook High temperature for 30 seconds at a time, until batter rises.  It depends how mushy and moist you want your mug-cake.  I don't like fully cooked, so I cook mine for about 45 seconds.  Keep an EYE on them! 

Invert mug cake into a plate.  Make sure sides are loose prior to inverting.  

Decorate with any garnish or any #healthy topping. 

#Healthy_MC

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