True You (21 page)

Quinoa has a unique, nutty taste and cooks in just 12 minutes.

A gluten-free whole grain, rich in dietary fiber, providing 45 percent
daily value (DV). Best amino acid profile of all cereal grains.

1 cup quinoa

2 cups water

½ cup apples, thinly sliced

⅓
cup raisins

½ tsp cinnamon

Soy milk or almond milk

Sweeten with agave, honey, maple syrup, brown sugar, or sweetener of choice

Rinse quinoa and add to water; bring to a boil. Reduce heat; simmer for 5 minutes. Add apples, raisins, and cinnamon; simmer until water is absorbed. Serve with soy milk or almond milk and sweeten to taste.

Serve hot. Garnish with toasted almonds

Serves 4

2 tbsp sweet onion, thinly sliced

4 mushrooms, thinly sliced

2 tbsp chopped red bell pepper

1 tsp thyme

¼ tsp paprika

¼ tsp garlic powder

4 tbsp parmesan cheese or a low-fat cheese of choice

4 eggs

salt

pepper

Italian parsley, chopped

Cooking spray—butter flavor

Preheat oven to 325°F.

Spray 4 muffin tins or small oven-proof dishes with cooking spray.

Combine veggies and season with thyme, paprika, and garlic powder.

Place equal amounts of vegetables in each tin, top each one with 1 tbsp of the cheese.

Break egg into each dish. Sprinkle lightly with salt and pepper. Bake, uncovered, until eggs are set to your liking (15–18 minutes).

Sprinkle with parsley before serving.

Serves 4

Loaded with fruits and whole grain, this is great for breakfast on the go.

2 cups organic wheat flour

1½ cups oats, toasted

1 tsp ground cinnamon

¼ tsp salt

½ cup butter

½ cup brown sugar or sweetener

½ cup honey

2 ripe bananas, mashed

1 apple, peeled, cored, and diced

1 cup blueberries

1 cup dried cranberries

1 tbsp orange zest

1 cup orange juice

Preheat oven to 350°F.

In medium bowl add the flour, toasted oats, cinnamon, and salt. Mix well.

In your stand mixer (or handheld) with paddle attachment, cream the butter and the sugar until they’re fluffy. About 5–8 minutes at medium speed.

In the meantime, in a separate bowl, mash the bananas, with honey, add the rest of the fruit to combine.

Add the flour slowly to the sugar-butter mixture. Mix on low.

Then add the orange juice and zest. Mix briefly, just until everything is incorporated. Gently fold in fruits using spatula.

Coat a 9x13-inch baking dish with vegetable spray and spread dough evenly. Bake 25–30 minutes or until toothpick inserted in center comes out clean.

Makes about 12 bars

Great for lunch boxes, too!

1 banana

1 cup berries, blueberries and/or strawberries, fresh or frozen

1 cup orange juice, preferably calcium-fortified

½ cup soy milk or almond milk

2 tbsp raw almonds, or almond butter

1 tbsp honey or sweetener

1 cup of ice

Combine all ingredients in a blender; cover and blend until creamy. Serve immediately.

It might be a little weird to drink chopped almonds but they will add a nice texture to your smoothie.

Serves 2

Lunch/Dinner