Recipes and Tips for Eating Healthy

Oatmeal bars (makes 6 servings of 2 bars each)

• 3 cup of almond milk
• 3 cup of old fashioned oats
• 3 tbsp of almond butter

  Mix all ingredients together and heat over low heat in sauce pan until thick, then fill greased muffin tin.  Allow to cool.  When cooled, remove from muffin tin and refrigerate.






Sweet Potato, Butternut Squash and Carrot Soup

• 1 pound of each sweet potato, butternut squash and Carrots
• 2 onions
• Veg stock(I use Rachel Ray stocks, they have no chemicals) pumpkin seed
• dried cranberries
• fresh sage
• green onions
• Optional - add to taste: cinnamon, nutmeg, cumin, salt and/or pepper

Cut veggies in even pieces, you can roast if you like prior or just put into pot. Cover with veg stock, bring to a boil and simmer till veg are fork tender. Puree soup, then garnish with pumpkin seeds, cranberries and sage.

I added brown rice




Rice and Banana Muffins

2 cups cooked white rice
2 eggs
1 ripe banana
2 tablespoons brown sugar
1 tablespoon rice or potato flour
¼ - ½ cup milk (see note)
pinch of salt (optional)
1 teaspoon vanilla or almond extract (optional)
1 teaspoon each of ground cinnamon or nutmeg (optional)

1 - Heat oven to 325 degrees.  Lightly grease or butter muffin tin. I suggest PAM spray.

2 - Combine rice, eggs, banana, brown sugar and flour in blender.  Process quickly to combine all ingredients and slowly add slowly add milk to make a thick batter.

3 - Fill the muffin tin halfway with batter. Bake 15 - 20 minutes or until centers are firm (test with a toothpick).  Muffins will not rise that much.

Let cool completely, then use a knife to gently loosen the muffins from the pan.  Store in fridge in a sealed container.  Makes about 10 muffins.

Note:You will need to adjust the milk depending on how much banana is added and how dry your rice is.  If your batter is runny, just let it sit for 5 minutes so the rice can absorb the extra liquid.

PER SERVING (1 muffin)

Energy - 77 cal
Fat - 1 gram
Sodium - 36 milligrams
Carbohydrates - 15 grams
Fiber - 1 gram
Protein - 2 grams