Vegan Chocolate Chip Cardamom Scented Cookies!

I just made these and they're delicious!

2 c. Spelt Flour 3/4 c. Rolled Oats 1/2 c. chopped Walnuts 1 c. Grain Sweetened Chocolate Chips 1/2 tsp. Sea Salt 3/4 tsp. Baking soda 1/8 tsp Cinnamon Pinch Ground Cardamom 2/3 c. Agave Nectar 2/3 c. Grapeseed Oil 2 TBL Water or Almond Milk 1 tsp. Vanilla Extract Preheat Oven to 350 degrees. Place dry ingredients in a large mixing bowl and stir to combine. Combine wet ingredients in a medium bowl and whisk together. Add wet mixture to dry and stir well with wood spoon. Refrigerate for 15 minutes. Place by the tablespoon on a baking sheet lined with Parchment paper. Bake for 10-12 minutes until golden brown. Remove and cool on a wire rack. Enjoy with a glass of cold Almond or Rice Milk. from Karmachow.com

Pumpkin Pie

 I made this last weekend for a family party. Ryan's whole family loved it.

Makes  8 servings
Your holidays will be complete with this healthful version of traditional pumpkin pie.
¹/₂ cup sugar or other sweetener
4 tablespoons cornstarch
1 teaspoon cinnamon
¹/₂ teaspoon ground ginger
¹/₈ teaspoon ground cloves
¹/₂ teaspoon salt
1 15-ounce can solid-pack pumpkin
1 tablespoon molasses
1 ¹/₂ cups fortified soy- or rice milk
1 9-inch Fat-Free Pie Crust or commercial pie crust
Preheat oven to 400°F. 
In a large bowl, mix sugar or other sweetener, cornstarch, cinnamon, ginger, cloves, and salt. Blend in pumpkin, molasses, and non-dairy milk. Pour into crust and bake 15 minutes. 
Reduce heat to 350°F and bake 45 minutes. Cool before cutting. 

Fat-Free Pie Crust

Makes 1 9" crust

This crust is slightly sweet and chewy. It is much lower in fat and easier to prepare than traditional crumb crusts.

1 cup Grape-Nuts cereal
¹/₄ cup apple juice concentrate 

Preheat oven to 350°F.

Mix cereal and apple juice concentrate and pat into a 9" pie pan. Bake in preheated oven for 8 minutes. Cool before filling. 

Per serving (1/8 of pie with Fat-Free Pie Crust):
182 calories
1.2 g fat
0.3 g saturated fat
6.1% calories from fat
0 mg cholesterol
3.8 g protein
41.3 g carbohydrate
20.1 g sugar
3.8 g fiber
268 mg sodium
86 mg calcium
5.6 mg iron
2.7 mg vitamin C
3690 mcg beta-carotene
1.4 mg vitamin E
Per serving (1/8 of pie with commercial crust)

• Calories: 198
• Fat: 6.1 g
• Saturated Fat: 1.5 g
• Calories from Fat: 27.8%
• Cholesterol: 0 mg
• Protein: 3.3 g
• Carbohydrates: 33.8 g
• Sugar: 17 g
• Fiber: 2.6 g
• Sodium: 280 mg
• Calcium: 81 mg
• Iron: 2 mg
• Vitamin C: 2.5 mg
• Beta Carotene: 3690 mcg
• Vitamin E: 1.3 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Tomato Basil Cucumber Salad with Balsamic Vinaigrette

This salad is rich in lycopene, a powerful carotenoid that has proven its importance in prostate cancer prevention and survival. Serve it with fresh bread or as a starter with light pasta dishes.

Tomato Basil Cucumber Salad with Balsamic Vinaigrette Directions Makes 6 servings 4 tomatoes, quartered and sliced 1/2 large cucumber, peeled, quartered, and sliced 1/2 cup fresh basil leaves 3 to 4 tablespoons balsamic vinegar 1/4 teaspoon ground black pepper Arrange the tomatoes and cucumber in a shallow bowl. Scatter the basil leaves on top, add the balsamic vinegar, and sprinkle with the vinegar and pepper. Tomato, Cucumber, and Basil Salad is best served at room temperature shortly after it has been made. Nutrition Information Per serving (1/6 recipe): 20 calories 0.2 g fat 0 g saturated fat 10.4% calories from fat 0 mg cholesterol 4.3 g carbohydrate 1.3 g fiber 2.5 g sugar 1 g protein 5 mg sodium 11.8 mg vitamin C 487 mcg beta-carotene 0.5 mg vitamin E 17 mg calcium 2110.9 mcg lycopene Recipe from The Cancer Survivor's Guide

Karmic Raw Apple Pie

I made this pie yesterday and it was a hit. Such a good alternative to regular apple pie.

Crust

2 c.
Almonds, Walnuts or Pecans

1 c.
Dates, pitted & chopped

splash
Coconut Water

1 tsp.
Cinnamon

Filling

5
Apples, Cored & Chopped with skins on into ¼ inch slices (I use a mix of
apples, make sure to include 1 or 2 granny smith to give a tartness to the
mixture)

1 cup
Golden Raisins, soaked in 1 C. water for 4-8 hours (save soaking
water)

1 cup
Raw Cashews, soaked 4 hours

2 TBL.
Agave Nectar or Maple Syrup or to taste

1 tsp.
Cinnamon

1 tsp.
Nutmeg

½ tsp.
Allspice

1 tsp.
Vanilla

dash
Cardamom

1 Tbl.
Lemon Juice

Place cut up apples in a bowl with water to prevent them from turning brown.

Meanwhile, combine crust ingredients into
the bowl of a food processor and process until combined into a sticky ball. If
too thick add a little OJ or coconut water. Press into glass pie
dish.

Place cashews in blender with 1/4 raisin soak water, vanilla, spices and agave.
 Blend until creamy. If too thick, add more raisin water. Pour into
a bowl. Add raisins and stir by hand. Drain apples and pour cashew mixture over
the apples and stir to mix. Once evenly coated, pour into pie crust and chill
for 2 hours or until firm.

Garnish with fresh berries, cinnamon,
grated coconut or sliced almonds!

from Karmachow.com

Black and White Bean Chili

This is from the P90X nutrition plan

1 t canola oil
1 c onion, diced
2 c fat-free chicken broth, low sodium
6 oz canned tomato paste
4 oz green chilies, chopped
1 t cumin
16 oz canned black beans, drained and rinsed
16 oz canned navy beans, drained and rinsed

Serves 6

1. In a large soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes.
2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boil.
3. Reduce heat to low and simmer for 10 to 15 minutes, stirring occasionally.

202 calories
2 g Total Fat
15 g Protein
35 g Carbs
964 mg Sodium

Grilled Veggie Focaccia

This is from the P90X nutrition plan. Top these veggies on the focaccia bread that I posted about earlier...yum!

1 large portobello mushroom, sliced thin
1 large zucchini, sliced thin
1 large yellow squash, slicked thin
1-1/2 oz part-skim mozzarella cheese
2 slices Italian focaccia bread

Serves 1

1. Grill or broil vegetables for 3 to 5 minutes using olive oil spray.
2. Place mozzarella cheese on one slice of bread, and toast until cheese is melted.
3. Place vegetables on same side as cheese and top with second slice of bread.

284 Calories
9 g Total Fat
19 g Protein
33 g Carbs
23 mg Cholesterol
467 mg Sodium

Stuffed Baked Potato

This is from the P90X nutrition plan. I made this and obviously quadrupled the recipe. My husband had it for leftovers for lunch days after. He loved it and it's so filling.

1 medium baking potato
10 oz frozen chopped spinach
1/2 c broccoli, chopped
1 T green onions, finely chopped
1-1/2 oz low-fat cheddar cheese
dash salt
dash pepper
dash garlic powder

1. Bake the potato at 425 degrees for 45 to 60 minutes, or microwave for about 8 minutes and then let stand for 3 to 5 minutes.
2. When the potato is done, scoop its insides into a small bowl, reserving skin.
3. Add the spinach, broccoli, green onions, cheese, and seasonings. Mash.
4. Fill the potato skin with the mixture and bake in the oven 10 minutes longer to blend the flavors.

291 Calories
4 g Total Fat
23 g Protein
46 g Carbs
9 mg Cholesterol
505 mg Sodium

Pasta Salad

This is from the P90X nutrition plan. I made this a few times for family gatherings and it's a big hit! Delicious

2 oz pasta
1 c broccoli florets, steamed
2 whole green onions, sliced
1 T olive oil
1 c cherry tomatoes, halved
1/2 t fresh basil
1/4 t garlic powder
1 oz fat-free Parmesan cheese, grated

1. Cook the pasta according to the directions on the package. Drain.
2. While pasta cooks, steam the broccoli and chop the green onions.
3. Combine the cooked pasta, broccoli, green onions, olive oil, tomatoes, basil, and garlic powder. Mix well.
4. Sprinkle with cheese and toss again. Chill before serving.

453 Calories
15 g Total Fat
20 g Protein
63 g Carbs
23 mg Cholesterol
242 mg Sodium

Spicy Chinese Noodles

This is from the P90X nutrition guide. You wouldn't think to add peanut butter to noodles, but this is so delicious! When I was doing P90X I'd make this all the time.

2 oz pasta
2 T chunky peanut butter
1-1/2 T low-sodium soy sauce
1-1/2 T rice vinegar
1 t honey
dash cayenne pepper
1 T green onions, finely chopped

1. Cook pasta according to the directions on the package. Drain.
2. While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey, and cayenne.
3. Mix together the pasta and the peanut butter sauce. If the pasta is too dry, add a little fat-free chicken broth to thin the sauce. Garnish with green onions.

429 Calories
17 g Total fat
16 g protein
56 g Carbs
1056 mg Sodium

Vegetarian Tostada

This recipe is from the P90X nutrition plan


1 large whole wheat tortilla
1 c fat-free canned refried beans
1/4 c tomato, diced
2 T red onion, diced
1 c iceberg lettuce, shredded
2 T low-fat sour cream
2 T salsa

1. Preheat oven to 350 degrees
2. Spray tortilla with corn oil spray and brown tortilla for several minutes until crisp.
3. Meanwhile, heat beans in a small saucepan.
4. Remove tortilla and layer with beans, tomato, onion, lettuce, sour cream, and salsa

449 Calories
7 g Total fat
22 g Protein
75 g Carbs
6 mg Cholesterol
1437 mg Sodium

flawless focaccia bread

I have a hard time finding focaccia bread at the store. I came across this recipe on marta writes, a blog i follow. I love this recipe because the bread is baked in a 9x13 pan and it's so good! When I made it I somehow skipped passed the step that said to grease the pan. Needless to say, the bread came out a little crumbly. I plan to make it again tomorrow the right way ;)



2 hours, start to finish

2 cups warm water
1 pkg. active dry yeast (not instant)
1 Tbs. sugar
4 cups flour
2 tsp. salt
1-2 Tbs. Italian seasonings 

Toppings.
1/2 cup butter, melted
garlic salt
Parmesan cheese, grated 

Directions.
1. In small bowl, dissolve yeast in 1/2 cup warm water.

2. Blend together remaining 1 1/2 cup warm water, dissolved yeast, sugar, flour and salt in mixer bowl. Combine well. Mix in Italian seasonings. Cover the bowl with plastic wrap and let dough rise to double or more (about an hour).

3. Grease a 9x13 pan. Scoop dough into prepared pan, dough will be very sticky. You'll be tempted, but don't add any extra flour. Butter your clean hands and coax the dough into all the edges of the pan.

4. Let dough rise again for 20 minutes, meanwhile preheat oven to 400. Before baking, poke indents in the focaccia with your fingers. Drizzle melted butter over the top of the bread. Sprinkle some garlic salt over the top and add a couple handfuls of Parmesan cheese. 

5. Bake 20 minutes. After cooling for ten minutes, turn focaccia out on cutting board and slice into thick breadsticks. Pile them into a bread basket and serve to hungry guests. 

Potato Vegetable Soup

This soup is thick, chunky and filling.

Makes 8 1-cup servings

3 med potatoes, scrubbed and cut into 1/2-inch cubes
2 celery stalks, sliced
1 large carrot, sliced
2 c shredded green cabbage
3 c water
1 c fortified unsweetened soy- or rice milk
3/4 t salt
1/4 t black pepper

Combine potatoes, celery, carrot, cabbage, and water in large pot. Bring to a simmer, then cover and cook until tender, about 15 minutes.

Transfer about 3 cups of the mixture to a blender. Add non-dairy milk, salt, and pepper. Hold lid on tightly and blend until completely smooth, about 30 seconds, then return to the pot and stir to mix. Heat gently before serving.

Per 1-cup serving

• Calories 77
• Fat .6 g
• Protein 2.5 g
• Carbs 16.4 g
• Sugar 2.4g
• FIber 2.8 g
• Vit C 13.3 mg
• Beta Carotene: 736 mcg
• Vit E .2 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D; recipe by Jennifer Raymond, M.S, R.D

delicious raw fudge

I made this fudge a few weeks ago and had to give it to everyone to try. You won't believe how rich it is, but all the ingredients are good for you, so it's guilt free! No one could believe it was raw and healthy! You won't be able to have just one piece, promise.




Combine 1 c coconut oil, 1 c agave nectar (or honey or brown rice syrup), 1 c coconut in a food processor. Take a 1/2 cup measuring cup and fill it 3/4 full of carob powder, fill the rest with cacao. Blend. Mix in 1 c almonds. Spread mixture in a 9x13 pan. Put it in the freezer for about 1 hour or until it sets. You can keep it in the fridge or freezer and snack whenever you get a sweet craving.

from http://www.naturesknockout.com

Pumpkin Smoothie

I made this smoothie tonight and Ryan said it made him want to eat a pumpkin pie. I'm not a huge pumpkin pie fan, but if you are you'll enjoy this! Plus it's a lot healthier for you. Pumpkin is a wonderful source of vitamin A and beta-carotene, making it a tasty and healthy addition to your diet. With autumn in full swing and pumpkin in season, be sure to pick some up at your local grocery to make this delicious smoothie, reminiscent of homemade pumpkin pie!

Pumpkin Smoothie Directions Makes six 1-cup servings 1 15-ounce can pumpkin purée 2 cups soymilk, or to taste 2 cups ice 2 tbsp maple syrup, or to taste 1 tablespoon vanilla extract, or to taste 1 tablespoon pumpkin pie spice, or to taste (alternatively, can use a combination of cinnamon, nutmeg, and allspice) Combine all ingredients in blender. Blend for 1 to 2 minutes until everything is incorporated. Nutrition Information Per serving (1 cup): 95 calories 1.7 g fat 0.4 g saturated fat 14.5% calories from fat 0 mg cholesterol 16.8 g carbohydrate 3.1 g fiber 8.7 g sugar 3.7 g protein 51 mg sodium 3.4 mg vitamin C 4920 mcg beta-carotene 1.9 mg vitamin E 129 mg calcium 2.1 mg iron Recipe from Mary Ohno

Fast Lane Chow Mein

I've made this dish several times, it's so easy and Ryan loves it!

Be sure to choose a vegetarian brand ramen soup where the noodles are baked rather than fried.
Makes 6 1-cup servings

1 1/2 cups water, divided
1 small onion, chopped
2 garlic cloves, minced
1 celery stalk, thinly sliced
1 c sliced mushrooms (about 1/4 pound)
1/2 c thinly sliced green cabbage
1 c chopped bok choy or broccoli florets
2 packages vegetarian ramen soup

Heat 1/2 c water in large pot. Add onion and garlic and cook until onion is soft, about 5 minutes.

Add celery, mushrooms, cabbage, and bok choy or broccoli.

Break ramen noodles into pieces and add to vegetables along with one of the ramen seasoning packets and remaining 1 c water. Stir to mix, then cover and cook over medium-high heat until vegetables and noodles are tender, 5 to7 minutes. Stir occasionally and add a bit more water if mixture begins to stick.

Per 1-cup serving

• Calories 90
• Fat .6 g
• Protein 3.6 g
• Carb 17.6 g
• Sugar 1.2 g
• Fiber 1.6g
• Calcium 27 mg

Vegetarian Swiss Steak

Ryan loved this because the Seitan satisfied his meat craving. Seitan is made from wheat and has a taste and texture like Chicken.

Makes 8 1-cup servings
1 large onion
1/2 c white wine or water
3 c sliced mushrooms
1 large green bell pepper, seeded and diced
1 red bell pepper, seeded and diced (optional)
2 T minced garlic (about 8 large cloves)
2 T chopped fresh basil, or 2 t dried
1/4 c light miso, dissolved in 1/2 c water
1 28-ounce can chopped tomatoes
1/4 t black pepper
16 oz seitan, cut into thick slices

Cut onion in half, then into thin slices. Heat wine or water in a large skillet or pot and braise onion until soft, about 5 minutes. Add the mushrooms, green bell pepper, red bell pepper (if using), garlic, and basil. Continue cooking over medium heat for 8 to 10 minutes, then stir in the dissolved miso, tomatoes, and back pepper. Simmer 5 minutes.

Preheat oven to 350.

Spread 1/2 c of sauce evenly in the bottom of a large casserole dish. Arrange the seitan slices in the dish, then cover with the rest of the sauce. Cover the dish and bake for 20 to 25 minutes.

Per 1-cup serving

• Calories 130
• Fat: 1.1 g
• Protein 14.9 g
• Carbs 14.4 g
• Sugar: 5.5g
• Fiber 2.6 g

from nutritionmd.org/recipes