Shredded Carrot and Beet Salad

This is a fantastic recipe and very easy to make and keep on hand for a couple of days. This is from "The Cancer-Fighting Kitchen Cookbook." Serves 4

2 tablespoons freshly squeezed orange juice

2 teaspoons freshly squeezed lemon juice

2 teaspoons extra-virgin olive oil

1/2 teaspoon minced fresh ginger

1/4 teaspoon sea salt

1 cup peeled and shredded carrot

1 cup peeled and shredded red beet

2 tablespoons chopped fresh mint.

Whisk the orange juice, lemon juice, olive oil, ginger, and salt together until thoroughly combined. Put the carrots in a mixing bowl, drizzle with half of the dressing, and toss until evenly coated. Place the carrot on one side of a shallow serving bowl. Put the beets in the mixing bowl, drizzle with the remaining dressing, and toss until evenly coated. Place the beets int he serving bowl next to the carrots for a beautiful contrast of red and orange. top with the chopped mint before serving.  As you can tell in my picture, I toss all mine together.

Prep time: 10 minutes

Storage: Store in an airtight container in the refrigerator for 3 to 5 days.

For complete nutrient content click HERE.
Exchanges: 1 1/2 Vegetable; 0 Fruit; 1/2 Fat.

French Breakfast Rolls

This is a wonderful breakfast treat. This is baked up like a muffin but isn't as sweet.  This recipe was adapted from The Butte's Heritage Cookbook. 
This isn't  my most healthy recipe, but sometimes we need to splurge.

Ingredients:
1/3 cup shortening
1/2 cup granulated sugar
1 large egg
1 1/4 teaspoons baking powder
1 1/2 cups all-purpose flour
1/4 Cup ground flax seed
1/2 teaspoon salt
1/4 teaspoon nutmeg
1/2 cup + 3 tablespoons milk, 1% lowfat


For Coating the Muffins:
6 Tablespoons Butter
1/2 cup sugar
1 teaspoon ground cinnamon

Directions:
1.    Preheat oven to 350F. Spray a muffin tin with non stick cooking spray. Set aside.
2.    Mix together the shortening and 1/2 cup sugar until light and fluffy.
3.    Next, add egg, baking powder, flour, flax, salt, nutmeg and milk.  Mix well. Divide evenly among the 12 muffin tin. Bake for 25 minutes or until golden brown on top.
4.    In the mean time make cinnamon sugar by mixing 1/2 cup sugar and 1T cinnamon. Set aside.
5.    Melt 6 tablespoons butter in a medium sized bowl. Set aside.

For complete Nutrient breakdown including Omega-6 and 3 fatty acids, click HERE

Quinoa Salad with Black Beans and Mango

This excellent salad is from Veganomicon. It is very easy to substitute the mango for any other fruit you enjoy. Feel free to experiment. Serves 6
Ingredients:

1 cup mango, cut into small dice
1 cup red bell pepper, cut into small dice
1 cup scallion, chopped
1 cup fresh cilantro, chopped
2 tablespoons red wine vinegar
2 tablespoons grapeseed oil
1/4 teaspoon salt
2 cups Quinoa, Bob's Red Mill, cooked
15 ounces black beans, canned, drained and rinsed

Directions:
Combine the mango, red bell peppers, scallions and cilantro in a mixing bowl. Add the red wine vinegar, grapeseed oil, and salt. Stir to combine.  Add the quinoa and stir until everything is well incorporated. Fold in the black beans. You can serve immediately or let it sit for a bit for the flavors to meld. To Serve, place a few leaves of lettuce on a plate and scoop some salad on top.

For complete nutrition information click HERE

Frozen Mint Limeade with Shelled Hempseed

This is a wonderful, refreshing drink. I have adapted it from a recipe from the Culinary Institute of America. If ou don't have a Vitamix blender then cut the limes into chunks before you add them.

Ingredients:
3/4 cup water
4 whole limes, peeled
1/2 cup granulated sugar
1/4 cup fresh mint leaves
3 cups ice
3 tablespoons shelled hempseed, optional



Directions:

1.    Place all ingredients into your blender in the order listed above and secure the  lid. Start blending and increase speed to highest possible and blend for 1 minute or until smooth.

2.    Serve in sugar-rimmed glasses, if desired

*I have tried substituting Agave Nectar for the sugar and it worked great but was more on the tart side. I have also tried it with Splenda Sugar Blend and there was no difference at all, just fewer calories. 

Raisin Bran Flaxseed Muffins

This is a wonderful, moist bran muffin recipe. I topped  mine with coarse sugar. These muffins were a hit at my house. I love the flax, and maple syrup in these! This recipe is from "The Flax Cookbook."

Ingredients:
1/2 cup Golden Flaxseed, Ground
1/2 cup whole wheat flour
1 1/2 cups unbleached flour
1 1/4 cups granulated sugar
2 1/2 teaspoons baking soda
1 teaspoon salt
3 cups Raisin bran
2 cups buttermilk, low fat
1/4 cup canola oil
1/4 cup maple syrup
1 large egg
1/4 cup egg whites
Directions:
1. Preheat oven to 425F and coat 18 muffin cups with canola cooking spray. (I got 24 out of this).
2.    Combine flax, flours, sugar, baking soda, and salt in a large mixing bowl and beat on low to blend well. Add raisin bran and bet on low speed until just blended in.
3.    Combine buttermilk, oil, maple syrup, egg, and egg whites in another bowl and whisk with fork to blend well. Pour into dry ingredients and beat on low speed just to blend.
4.    Spoon 1/4C batter into each prepared muffin cup and bake until tester inserted in center of muffins comes out clean, about 15 minutes. Transfer to rack and cool.
Nutrition:
Per Serving: 214 Calories; 7g Fat (26.9% calories from fat); 5g Protein; 36g Carbohydrate; 3g Dietary Fiber; 13mg Cholesterol; 392mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 Other Carbohydrates. 1g Omega-3 fatty acids, .9g Omega-6 fatty acids, 4 Weight Watchers Winning Points.

Caramel Apple Muffins

Another muffin rich in Omega-3's and 6's. This little muffin packs a whopping 1.2g! This recipe is from the Flax Cookbook, and it makes 12.  The nice chunks of apple are especially appealing.
Ingredients:
1/4 cup canola oil
1/2 cup sour cream, light
1/2 cup granulated sugar
1/4 cup caramel topping, from Jar
1 large egg
1/8 cup egg white
1/2 Unbleached White Flour
1/4 cup whole wheat flour
1/3 cup rolled oats
6 tablespoons Golden Flaxseed, Ground
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 cups apples, peeled, finely chopped
Directions:
1. Preheat oven to 350F. Thickly coat muffin pan with cooking spray, then lightly flour each muffin cup, or use muffin papers.
2.    Combine oil, sour cream, sugar, and caramel topping in mixing bowl. Beat until well blended. Add egg and egg white, and beat until the mixture thickens slightly.
3.    Add dry ingredients (white and whole wheat flour, oats, flax, cinnamon, baking soda, nutmeg, and salt) to food processor and pulse for about eight seconds until mixture is blended and oats have been processed into smaller pieces. Add dry mixture to the batter in mixer and beat on low just until blended. Stir chopped apples gently into batter with a spoon.
4.    Pour about 1/4C of batter into each muffin cup and bake in center of oven until center of muffin springs back when gently pressed, about 15 minutes.
*For high altitude I baked at 400F

Nutrition:
Per Serving: 186 Calories; 9g Fat (40.2% calories from fat); 4g Protein; 26g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 133mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1 Other Carbohydrates. 1.2g Omega-3 fatty acids, 1.3g Omega-6 fatty acids, 4 Weight Watchers Points

Blueberry Oat Bran Streusel Muffins

These were definitely the favorite of the blueberry muffins I had made today.  These are from "The Flax Cookbook."

Ingredients:
1 1/2 Cups blueberries
1 tablespoon all-purpose flour, for coating berries
1/3 cup oat bran
6 tablespoons golden flaxseed, Ground
1 1/3 cups high Altitude Hungarian Flour, Unbleached
2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons margarine, canola
1/3 cup light corn syrup
1/3 cup granulated sugar
1 whole egg
2 whole egg white
1 teaspoon vanilla extract
1 teaspoon lemon zest, 1/4 t dried
1/2 cup milk, 1% low-fat
Streusel Topping:
3 tablespoons high Altitude Hungarian Flour, Unbleached
3 tablespoons granulated sugar
1/2 teaspoon ground cinnamon
2 tablespoons butter

Directions:
1.    Preheat oven to 375F. Line 12 muffin cups and spray lightly with canola cooking spray if desired.
2.    Add 3T flour, 3T sugar, and 1/2t cinnamon to small bowl and blend well. Cut in 2T butter with fork until mixture resembles coarse crumbs; set aside.
3.    In a small bowl sprinkle 1T flour over blueberries if desired (to keep the blueberries from turning the batter "purple"); set aside.
4.    Combine oat bran, flaxseed, 1 1/3C flour, 2t baking powder and 1/2t salt in a medium bowl.
5.    In a mixer bowl, beat 2T Canola margarine, 1/3C light corn syrup, and 1/3 C sugar at medium speed until light and fluffy. Add egg and egg whites, beating until smooth. Add vanilla and lemon peel.
6.    On lowest speed beat in dry ingredients, alternately with milk, beating just until blended (do not over-mix). Fold in blueberries into the batter gently.

*For High altitude bake at 425 for 22 minutes
Nutrition:
Per Serving : 217 Calories; 8g Fat (31.0% calories from fat); 5g Protein; 35g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol; 243mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates. .8g Omega-3 fatty acids, .8g Omega-6 fatty acids, 4 Weight Watchers Points