RECIPE CORNER





Applesauce Muffins 
1 cup unbleached all-purpose flour
1 cup organic white whole wheat flour
1 tbs. oat bran
3/4 cup raw sugar or natural sugar substitute
2 tsp. non-aluminum baking powder
1 tsp. ground cinnamon
1/4 tsp. sea salt
1 egg, beaten
1/2 cup butter, melted
1 cup unsweetened applesauce
1/2 cup chopped walnuts or pecans
Directions:
Preheat oven to 350°. Line a 12 cup muffin pan
with paper cupcake liners. Combine the flour,
oat bran, sugar, baking powder, cinnamon and
salt in a bowl. Mix to blend, then add egg, applesauce
and melted butter. Stir gently just until blended. Stir in
nuts and spoon batter 3/4 full into each prepared muffin
cup and sprinkle with additional raw sugar. Bake
until a toothpick inserted into the center of muffin
comes out clean. Approximately 18-20 minutes.
Cool muffins for 5 minutes on a wire rack and
then transfer onto a serving platter and let muffins
cool completely. Makes 12 muffins
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  Homemade Granola Bars
1/4 cup organic quick-cooking oats
1/4 cup organic white whole wheat flour

1/4 cup wheat germ 
2 tbs. flaxseed flakes
1/2 tsp. ground cinnamon
1/4 cup plus 2 tbs. raw honey
1/3 cup chopped dried cherries, cranberries or apricots
 
Directions:
Combine the oats, flour, wheat germ, and cinnamon,
stir to mix well. Add the honey, stir until the mixture is moist
and crumbly. Fold in the raisins or other fruits. Coat an 8-inch
square pan with nonstick cooking spray. Pat the mixture into the
pan, and bake at 300°F for 18 to 20 minutes, or until lightly
browned. Cool to room temperature, cut into bars, and serve.
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Roasted Cinnamon Pecans
2 egg whites
1 pound pecan halves
2 1/2 tbs. ground cinnamon
1/2 cup raw sugar or natural sugar substitute
Directions:
Preheat oven to 325 °. In a bowl beat egg white till
frothy. (Beat with whisk or electric beater) Add pecans and
stir till moistened. Stir in the cinnamon and Xylitol or raw sugar.
Place nuts on a lightly greased baking pan sprayed with non-stick 
cooking spray, and spread out evenly. Bake for 20 minutes, stirring
once after 10 minutes. Allow pecans to cool COMPLETELY Before
putting into an airtight container.
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Pumpkin Bread
1 cup safflower oil
4 eggs, beaten
2/3 cup water
2 cups canned organic pumpkin
2 1/2 cups unbleached all-purpose flour
1 cup organic white whole wheat flour
1½ tsp. sea salt
1/4 tsp. ground nutmeg
2 tsp. ground cinnamon
2 tsp. baking soda
2 tsp. non-aluminum baking powder
2 1/2 cups raw sugar or natural sugar substitute
1/2 cup raisins or chocolate chips (optional)
1/2 cup chopped pecans or walnuts (optional)
Directions:
Preheat oven to 350°. Grease 2 large loaf pans
with non-stick cooking spray. In small bowl combine
oil, eggs, water and pumpkin. In large bowl sift together
flour, salt, nutmeg, cinnamon, baking soda, baking powder
and sugar. Make a well in center of dry ingredients, add
pumpkin mixture and blend just until moist. Stir in raisins
or use chocolate chips in place of raisins. Add nuts if
desired. Pour batter into the two loaf pans, sprinkle
top with additional sugar if desired. Bake about 40 - 50
minutes or until toothpick inserted in center comes
out clean. Allow to cool on racks for 10 minutes before
removing pumpkin bread from pans. * Note: Cooking time
depends on oven, bread is done when toothpick inserted
in center of pumpkin bread comes out clean, so keep a
close eye while baking.
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Moist Banana Bread
1 1/3 cups unbleached all-purpose flour
1 cup organic white whole wheat flour
1 2/3 cups raw sugar or natural sugar substitute  
1/4 cups bananas, mashed
2/3 cup butter, softened
2/3 cup buttermilk
3 eggs
1 1/4 tsp. non-aluminum baking powder
1 1/4 tsp. baking soda
1 tsp. salt
2/3 cup walnuts, chopped (optional)
Directions:
Preheat oven to 325°. In a large bowl, add flour, sugar,
bananas, butter, buttermilk, eggs, baking powder,
baking soda and salt, blend ingredients together with an
electric mixer for 2 to 3 minutes. Stir walnuts into the batter,
pour into a 9 x 13-inch cake pan or a loaf pan greased with
non-stick cooking spray. Bake for 45 to 50 minutes or until a
toothpick inserted into the middle of the cake comes out clean.
Let cake cool for 5 minutes before removing from the pan.
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Berry Berry Muffinz
1 3/4 cup unbleached  all-purpose flour
2 tsp. oat bran
3/4 cup raw sugar or natural sugar substitute
1/2 tsp. sea salt
2 tbs. non-aluminum baking powder
3/4 cup rice or almond milk
1/3 cup safflower oil
1 large egg
1 tsp. pure vanilla extract
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen cranberries
Directions:
Preheat oven to 400°. In a large bowl, stir together
 flour, oat bran, sugar, salt and baking powder. In a
separate bowl mix together milk, oil, egg, and vanilla extract.
Add wet ingredients to the dry ingredients all at once, stir
just until combined. Stir in the blueberries and cranberries.
Fill greased or paper lined muffin cups three-fourths full with
batter. Sprinkle a little additional sugar on the top of each
muffin, bake for 20 minutes or until a toothpick inserted
into the center of the muffin comes out clean.
Makes 12 Muffins
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Christina's Olive Oil Dip
1 loaf crusty multi-grain bread, sliced
1/2 cup extra-virgin olive oil
2 cloves garlic, finely minced
1/4 tsp. crushed red pepper flakes
2 tsp. balsamic vinegar
2 tsp. Bragg Liquid Aminos (or soy sauce)
2 tbs. capers
Directions:
In a bowl, mix together olive oil, garlic, pepper flakes, vinegar,
Bragg Liquid Aminos, and capers. Pour dip into a shallow
serving bowl and serve along side bread slices.
*This recipe comes from my niece, Christina Rose Castagnoli
To learn more about Braggs Liquid Aminos
Go to:
http://bragg.com/products/bragg-liquid-aminos-soy-alternative.html
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Balsamic & Honey Glazed Roasted Vegetables
2 cups fresh string beans
2 cups fresh broccoli florets
1 bunch fresh asparagus, ends trimmed
1 large Spanish onion, peeled and cut into wedges
4 cloves garlic, peeled and crushed
1/4 cup extra virgin olive oil
1/2 cup balsamic vinegar
2-3 tbs. honey
Sea salt, to taste
Black pepper, to taste
Directions:
Preheat oven to 400°. Wash and dry vegetables then
place them in a large bowl including garlic and toss with
olive oil.Place vegetables in a single layer on a large baking
sheet. Sprinkle with salt and pepper then roast for approximately
20-30 minutes, stirring vegetables occasionally until they are fork
tender and lightly browned. Place vinegar in a small saucepan on
the stove top to reduce, cook for about 5 minutes. Turn off heat
and add honey to the vinegar and stir. Take vegetables out of
the oven and pour glaze over them, stir and roast vegetables
in the oven 8-10 minutes longer, serve and Enjoy!
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Bean's & Rice
4 cups water
2 cups basmati or brown rice
4 tbs. extra virgin olive oil, divided
1 large onion, peeled and sliced
3 (15 oz.) cans light red kidney beans (undrained)
Sea Salt & pepper, to taste
Directions:
In a pot over high heat, add water, rice and
2 tablespoons extra virgin olive oil, salt and
pepper to taste. Bring to a boil, place lid on
pot, then lower heat and cook rice until all liquid
is absorbed, approximately 15 - 20 minutes. Take
rice off heat and let "steam" with lid on pot for
10 minutes. In a separate pot over medium high
heat, add 2 tablespoons extra virgin olive oil,
onion and a pinch of salt. Cook onions until
they are soft but not browned. Add the kidney
beans (liquid too) to the pot, stir onions and kidney
beans together. Using the back of a large spoon or
hand-held potato masher, start mashing the kidney
beans, leaving some whole and some mashed.
Cook on low for 10 minutes, stirring occasionally.
Taste for seasoning, add a little more salt and
pepper if needed. Ladle the kidney beans and
onions over cooked, hot rice and serve.
 
*Note: I use liquid Bragg aminos in place of
the sea salt. More info about this product can
be found on my Healthy Alternative Products
page. Braggs is awesome in many recipes,
give it a try! You can buy it at shop rite, or
health food stores. Check your favorite
grocery store to see if they carry it as well.
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Pineapple Banana Smoothie
1 cup cold almond or rice milk
2 small or 1 large bananas
1 cup frozen pineapple chunks, unthawed
1 tsp. pure maple syrup
1/2 tsp. pure vanilla extract
3 ice cubes
Directions:
Add all ingredients into a blender and blend
until smooth. Pour into glasses and serve.
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Crustless Spinach, Cheese & Turkey Bacon Quiche
1 tbs. safflower or sunflower oil
1 small onion, peeled and sliced thin
1 (10 oz.) package frozen chopped spinach, thawed & drained
5 Farm fresh or organic eggs, beaten
4 slices turkey bacon, cooked and crumbled or sliced
3 cups shredded cheddar or Jack cheese
1/4 tsp. sea salt
Freshly ground black pepper, to taste
Directions:
Preheat oven to 350°. Grease a 9-inch pie pan with
non-stick cooking spray. Heat oil in a large skillet over
medium-high heat. Add onions and sauté, stirring
occasionally until caramelized. Add spinach to the skillet
and continue to cook until excess liquid has evaporated.
Turn off heat and let spinach and onion mixture cool. In a
large bowl, combine eggs, turkey bacon, cheese, salt and
pepper. Add spinach mixture and stir to blend. Pour into
prepared pie pan. Bake for approximately 30-40 minutes
or until eggs have set. Let quiche cool 5 minutes

before serving.
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Sour Cream Apple Muffins
1 cup unbleached all-purpose flour 
1/2 cup organic white whole wheat flour
1/2 cup oat bran
2 tsp. non-aluminum baking powder
1 tsp. baking soda
1/4 tsp. sea salt
2 tsp. cinnamon
1 cup sour cream or Greek yogurt
1/3 cup safflower oil
2 eggs
3/4 cup organic brown sugar

2 tsp. pure vanilla extract
1 apple, peeled cored and diced
1/2 cup chopped walnuts
Directions:
Preheat oven to 350 degrees and grease a 12 cup
muffin tin. In a large bowl, whisk together flours, oat bran,
baking powder, baking soda, salt and cinnamon. In a
separate bowl, whisk together sour cream, oil, eggs, brown
sugar and vanilla. Add wet ingredients to dry ingredients
and stir just until combined. Fold in apples and nuts, divide
batter between the twelve muffin cups and sprinkle tops of
muffins with a little raw sugar if desired. Bake for 20-25
minutes or until a toothpick inserted in the center of a
muffin comes out clean.
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Bruschetta
1 loaf crusty semolina or multi-grain bread, sliced
4 tbs. olive oil, divided
1 tbs. apple cider or balsamic vinegar
2 cloves garlic, peeled and finely minced
4 Italian plum tomatoes, chopped
4 - 5 fresh basil leaves, cut into pieces
Sea salt, to taste
Freshly grated black pepper, to taste
Directions:
Preheat oven to 450°. Brush each piece of
bread with olive oil. Place on an un-greased
baking sheet and bake for 3 to 5 minutes or
until slightly browned. In a bowl, combine
2 tablespoons olive oil, vinegar, minced garlic,

chopped tomatoes, and basil. Add salt &
pepper & give ingredients a quick mix.
Spread tomato mixture on top of the toasted
bread slices. Serve.
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Pumpkin Maple Pancakes
2 cups unbleached all-purpose flour
1 tbs. oat bran (optional)
4 tsp. non-aluminum baking powder
1/2 tsp. sea salt
1 tsp. cinnamon
1 1/2 cups rice or almond milk
2 tbs. maple syrup
1 tsp. pure vanilla extract
4 eggs, slightly beaten
1/4 cup butter, melted
1 cup canned organic pumpkin
Directions:
Mix together dry ingredients. In a separate bowl
combine milk, maple syrup, vanilla, eggs, butter
and pumpkin. Stir into dry ingredients just until
combined. Pour about 1/3 cup onto a hot griddle.
Cook until bubbles form, turn and cook other side,
cook on low to medium heat to ensure the inside
of pancakes cook. Serve with apple butter, jam,
or butter and maple syrup if desired.
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Caramelized Almonds
2 cups whole almonds
2 tbs. butter

12 tbs. raw sugar or natural sugar substitute
Directions:
Place sugar and butter into a nonstick skillet
and cook on medium heat until the sugar is caramelized,
stirring frequently. Then add nuts and coat evenly.
Once the almonds are well coated with the caramelized
sugar, place them in a single layer on a greased baking
sheet or wax paper and allow them to cool. You can
also make this recipe with peanuts, pecans or cashews
in place of the almonds. Once cooled break into small
pieces and place in candy dishes and serve this homemade,
easy treat to your guests, or store caramelized nuts in
air-tight container! Enjoy!
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Festive Cranberry Upside Down Cake
 1/2 cup butter
1 cup packed organic brown sugar
1 (12 oz) bag fresh or frozen cranberries
1 box organic yellow cake mix
Directions:
Heat oven to 350° (325° for dark or nonstick pan).
In large bowl, prepare cake mix as directed on
package, set aside. In a 13x9-inch pan, melt butter
in oven. Sprinkle brown sugar evenly over butter.
Add cranberries on top of brown sugar. Pour cake
batter over cranberries and bake per directions
on cake mix package or until toothpick inserted
in center comes out clean. Immediately run knife
around side of pan to loosen cake. Let cake cool
for a minute then place serving plate upside
down onto cake pan and turn plate and pan
over. Leave pan over cake for a minute if
needed, so brown sugar topping can drizzle
over cake, give a gentle tap and remove pan.
Cool 30 minutes. Serve
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Quick & Easy Chicken Soup
2 cups water
6 cups low sodium, low-fat or fat free chicken broth
3 medium carrots, sliced
2 ribs celery, sliced
1 small onion, sliced
1/2 cup sliced mushrooms
Sea salt & pepper, to taste
1/2 tsp. dried thyme
1 package (8 oz) cheese-filled frozen tortellini
1 cup shredded cooked chicken
2 scallions, sliced (optional)
Directions:
Add water and chicken broth to a large pot over high
heat. Bring liquid to a boil, add carrots, celery, onion
and seasonings, reduce heat to medium. Cook stirring
occasionally until carrots are tender. Add mushrooms
and cook for 5 minutes, add in tortellini and simmer for
8 minutes or until cooked. Add chicken and cook 3-5
minutes longer. Add chopped scallions and simmer
1 minute more. Turn off heat and let sit 5 minutes
before serving.
* You can replace the cheese tortellini with your favorite
multi-grain pasta. Cook per package directions
then stir pasta into soup before serving.
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Crockpot Apple Butter
14-16 Granny Smith apples, peeled, cored & cut in 1/4ths
1/2 cup packed organic dark brown sugar
1/2 cup apple cider
1 tbs. ground cinnamon
1 tbs. fresh lemon juice
1/8 tsp. ground cloves
Directions:
Mix all ingredients in a bowl, then put into a
crock pot on low for 8 hours. Mash mixture,
and cook for 2 more hours keeping the lid
off the crock pot. When apple butter is
done, can and enjoy! A truly easy recipe
which tastes amazing!!!!
Note: You can use other apples in place of the
Granny Smith such as, Fuji, Winesap etc...
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Fresh Berry Pancakes

2 cups unbleached all-purpose flour
2 tbs. flaxseed meal, optional
1/2 tsp. sea salt
2 tbs. raw sugar or pure maple syrup
3 tsp. non-aluminum baking powder 
2 eggs
1 1/2 cups rice or almond milk
1/4 cup safflower oil
1/2 cup fresh blueberries
1/2 cup fresh strawberries, sliced
Butter or non-stick cooking spray, for cooking
Maple syrup, for topping
Directions: 
Preheat a griddle or non-stick skillet over medium
heat. In a large bowl, whisk together flours, flaxseed
meal, salt, sugar and baking powder. Make a small
well in the center of the dry ingredients and add the
eggs, milk and oil. Gently whisk wet and dry ingredients
together, just until combined, batter will be slightly lumpy
but it’s better not to over mix. Stir in the blueberries and
strawberries, if batter seems a little too dry add a little
more milk, if too wet, add a little more flour. Lightly grease
the griddle with butter or non-stick cooking spray and using
a ladle add about 1/4 cup batter onto hot griddle for each
pancake. Cook until bubbles appear on the surface and
then flip pancakes. Cook second side just until lightly
golden brown and batter is cooked through. Transfer
pancakes onto serving plates and serve immediately
topped with butter and maple syrup, or your favorite
toppings.
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 Greek Quinoa Salad

3 cups cold water
1 1/2 cups Quinoa, uncooked
1/4 cup apple cider or balsamic vinegar
Juice from one lemon
2 cloves garlic, finely minced or grated
3 - 4 tbs. extra-virgin olive oil
1/2 cup kalamata olives, pitted
1/3 cup fresh parsley, chopped
  1 small onion, diced or sliced small
1 cup cherry tomatoes, sliced in half
Sea salt, to taste
Black pepper, to taste
1/2 cup crumbled feta cheese
Directions:
In a large saucepan, cook the Qoccasionally.
Allow to cool. In a small bowl, whisk together vinegar,
lemon juice, garlic, and olive oil, set aside. In a large
bowl, gently toss the quinoa together with the olives,
parsley, onion and tomatoes. Pour the olive oil mixture
over the quinoa. Add salt and pepper to taste and gently
toss in the feta cheese.
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Roasted Potatoes & Garlic
3 pounds small red skin potatoes
1/4 cup extra virgin olive oil
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
6 cloves garlic, peeled and crushed
2 tbs. fresh parsley, chopped
Directions: 
Preheat the oven to 400°. Cut potatoes in half
and place into a bowl. Drizzle potatoes with the
olive oil, then add salt, pepper, and garlic. Toss
until the potatoes are well coated. Transfer the
potatoes to a baking pan and spread out into one
layer. Roast in the oven for 40 minutes to 1 hour
or until potatoes are brown and crisp. Flip gently
twice with a spatula during cooking in order to
ensure even browning. Remove the potatoes from
the oven, toss with the fresh parsley, season with 
a little more salt and pepper if needed, and serve hot.
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Shrimp & Pineapple Kabobs
16 uncooked jumbo shrimp
1 tbs. extra-virgin olive oil
1 green onion, sliced thin
1 clove garlic, minced or grated
1 tsp. grated fresh lemon zest
1 tsp. raw sugar
1 tsp. Old Bay Seasoning
1 (8 oz.) can pineapple chunks, drained
Directions:
 Peel and devein shrimp, leaving the tails attached.
In a large resealable plastic bag, combine olive oil,
green onion, garlic, lemon zest, raw sugar and
Old Bay Seasoning. Add shrimp and seal bag, turn
over several times to mix the ingredients and coat
shrimp. Refrigerate for 1 to 2 hours, turning bag over
occasionally. Drain and discard marinade and place
the shrimp onto a large platter. Place one pineapple
chunk into the curve of each jumbo shrimp. Thread
4 shrimp and pineapple onto each of four metal or
water soaked wooden skewers. Grill uncovered in
a grill pan on stove top or on an outdoor grill over
medium-high heat for 2 to 3 minutes on each side,
or until the shrimp turn pink and are just cooked
through. Serve on a bed of lettuce with a few
wedges of lemon.
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Roasted Cashews
2 cups whole cashews
Nonstick skillet
 Directions:
Place cashews in a nonstick skillet and roast
over medium heat. Once nuts start to darken,
lower heat and continue to roast stirring often
until they have a slightly burnt aroma and turn
as dark as you prefer. The cooking time is very
quick only taking a few minutes. These are an
excellent, healthy and quick treat to put out for
your guests at any special gathering, party or
event! They are perfect tossed on a salad too!
 
Note:
You may prefer to use salted or non-salted
cashews, this recipe works well with both.
You do not need to use oil, the natural oil
in the nuts will help them to roast perfectly.
You can also add a pinch of your favorite
spice or seasoning towards the end of the
roasting if desired, such as; cinnamon,
dried rosemary, black pepper, cayenne
pepper etc. Once nuts are completely
cooled, store leftovers in an air-tight
container. Happy snacking!
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Slow Cooker Chunky Style Applesauce
10 large apples, peeled, cored, and cut into chunks
1/2 cup water
1 tsp. ground cinnamon, optional
3/4 cup raw sugar or natural sugar substitute

Directions:
Combine ingredients in slow cooker.
Cover and cook on low for 8 to 10 hours.
You may serve warm, or once applesauce
is done place into the refrigerator in airtight
container.
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Crustless Chocolate Swirl Cheesecake 
 2 (8 oz.) pkgs. cream cheese, softened
3 eggs
2/3 cup raw sugar or natural sugar substitute
1 tsp. pure vanilla extract

4 oz. dark chocolate, melted
Strawberry topping (see recipe)
Directions:

Preheat oven to 350°. In a large bowl, add the
cream cheese, eggs, raw sugar and vanilla, beat
with an electric mixer until ingredients are well
combined. Pour batter into a pie pan coated with
non-stick cooking spray. Drizzle melted chocolate
over the surface of the cheesecake and using a
butter knife swirl the chocolate into the batter just
until decorative swirls form, don't over swirl, or you'll
lose the pretty swirled effect. Place cheesecake in the
oven and bake for 30 - 40 minutes. Remove cheesecake
from oven and let completely cool on a wire rack, then
cover cheesecake with plastic wrap and place in the
refrigerator for 3 - 4 hours, to overnight. Before serving,
place a piece of cheesecake onto a serving dish add
strawberry topping, or fruit topping of your choice, and
a dollop of whipped cream, if desired.

Strawberry Topping:

1 bag frozen unsweetened strawberries, thawed
2-3 tbs. raw sugar or natural sugar substitute
Directions:

In a small bowl, add the strawberries and sugar, mix well.
Place topping into the refrigerator for 2 hours or longer.
Add a few tablespoons on top of each slice of cheesecake
before serving.
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Italian Pasta Salad
1 lb. multi-grain spiral shaped pasta, cooked as directed on package
1 1/2 cups broccoli florets, cut in half
1 1/2 cups cherry tomatoes, cut in half
1 green bell pepper, seeds removed & cut into thin strips
1/2 Spanish onion, thinly sliced
2 carrots, thinly sliced
2 celery stalks, sliced
1 can pitted black olives, drained
1 block extra sharp cheese, cubed
Olive oil & balsamic vinegar, to taste
Directions: 
Cook pasta according to directions on package.
Then rinse with cold water and drain in colander.
In a large bowl add pasta, broccoli, tomatoes,
peppers strips, onion slices, carrots, celery,
olives and cheese and toss gently. Add oil &
vinegar, then season with sea salt and pepper if
needed, toss one more time and serve.
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Great-Grandmom Brady’s German Cucumber Salad
8 large cucumbers, peeled and thinly sliced
1 tbs. sea salt
Water to cover over cucumbers
Direction's:
In a large bowl, add the cucumbers and water.
Add in the sea salt and give mixture a good
stir. Cover and refrigerate cucumbers overnight.
Next day, drain and rinse cucumbers very well
in a colander. Pat dry excess water and place
cucumbers into a serving bowl, set aside while
you make the dressing.

Dressing

6 - 7 tbs. apple cider vinegar
3 - 4 tbs. raw sugar or natural sugar substitute
Black pepper, to taste
1 small onion, thinly sliced
Directions:


In small bowl mix together vinegar, sugar
and black pepper, pour dressing over the
cucumbers in serving bowl. Add onion
slices and toss. Refrigerate for 1 hour
and toss mixture one more time before
serving. Refrigerate any leftovers.
 

*This is a recipe my Mom makes for all our summer get-togethers!
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Spicy Honey Orange Chicken
1/4 cup honey
2 tbs. frozen 100% orange juice concentrate
1 tsp. grated orange zest
1 clove garlic, minced
1/2 tsp. sea salt
1/4 tsp. crushed red pepper flakes
4 boneless, skinless chicken breast halves
1 tbs. safflower oil
Directions:

In a bowl, combine honey, juice concentrate, orange zest,
garlic, salt and red pepper flakes. In large non-stick skillet,
heat oil over medium-high heat. Add chicken and cook
about 4 minutes until seared. Turn chicken, cook another
4 minutes until just cooked through and juices run clear.
Pour honey mixture over chicken and cook, turning chicken
to coat as sauce begins to thicken, about 2 minutes. Serve
chicken breasts with honey-orange glaze spooned over the top.
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Mashed Potato Stuffed Chicken 
2 potatoes, peeled and cut into 2-inch size pieces
1/4 cup rice milk or low sodium, reduced fat chicken broth
4 tbs. butter, divided
Juice of 1 lemon

Sea salt & pepper, to taste
4 bone-in chicken breast halves
2 tbs. extra virgin olive oil
1 tbs. chopped parsley
Directions:

Preheat oven to 375°. In a medium-sized saucepan,
bring potatoes and enough cold water to cover them
to a boil. Lower the heat and simmer until potatoes
are fork tender, approximately 15 – 20 minutes. Drain
potatoes, then return them to the saucepan. Add milk
and 2 tablespoons butter to the potatoes and mash
until smooth, season with salt and pepper, and set
aside. Run your fingers under the skin of each chicken
breast to separate it from the meat creating a “pocket”,
but leave skin attached on one side of the chicken.
Place a quarter of the mashed potatoes under the skin
of each breast, gently pressing to evenly distribute. Place
the stuffed chicken in a roasting pan and drizzle with olive
oil, season with salt and pepper, and any other favorite
seasonings. Bake for about 45 minutes or until juices run
clear. Transfer chicken to a serving plate. Add the lemon
juice, parsley and remaining 2 tablespoons of butter into
the pan juices, scraping up any browned bits from the
bottom. Spoon the sauce over the chicken, serve.
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Laura's Awesome Onion & Cucumber Dip 
1 pkg. natural onion dip mix
1/2 cup mayonnaise
1 1/2 cups sour cream or Greek yogurt
1 (8 oz.) pkg. cream cheese, softened
2 - 3 tbs. maple syrup or natural sugar substitute
1 large cucumber, peeled and diced small
Directions:

In a large bowl, beat together onion dip mix, mayonnaise,
sour cream, cream cheese and maple syrup or sugar
with an electric mixer until smooth. Then stir in the diced
cucumber. Cover and refrigerate for 4 hours or longer.
Dip can be served with a variety of fresh veggie's, cheese,
crackers, pretzels, or chips.
* This recipe comes from my sister, Laura Ann Castagnoli
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Mom’s Crock Pot Roast 
1 1/2 cups water
2-3 cloves garlic, crushed or minced
1 tbs. extra-virgin olive oil
1 tsp. dried basil
Bragg Liquid Aminos or sea salt, to taste
Black pepper, to taste
1 tbs. Spike (all purpose seasoning)
3 tbs. spicy brown mustard
3 lb. Rump, Chuck or Eye Roast
Directions:
Put all ingredients in crock pot except roast,
and give a good stir. Add roast and put crock
pot on high for 1-2 hours. Then put on low
heat setting for approx. 8 hours or until meat
falls apart, and cooked through.

*This roast is one of the most succulent, flavorful,
and moist roasts I’ve ever had. I encourage you
to try using Spike (all- purpose seasoning), it
can be found in health food stores, and I have
seen it at shop-rite. I also encourage you to try
Bragg Liquid Amino (soy base liquid), which is
also available at health food stores & shop-rite.
Braggs Liquid Aminos has incredible health
benefits while lending amazing flavor to foods.

*This recipe comes from my Mom, Beverley Ann Panzino
To learn more about Braggs Liquid Aminos Go to:
http://bragg.com/products/bragg-liquid-aminos-soy-alternative.html
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Amish baked oatmeal
1 1/2 cups quick-cooking oats
1/2 cup raw sugar or natural sugar substitute
1/2 cup organic milk, almond or rice milk
1/4 cup butter, melted
1 egg
1 tsp. non-aluminum baking powder
1/2 tsp. sea salt
1 tsp. pure vanilla extract
Warm organic milk, almond or rice milk
Fresh fruit
Directions:
Preheat oven to 350°. Combine the first eight
ingredients in a bowl, mix well. Spread evenly
into a 13 inch x 9inch baking pan greased with
non-stick cooking spray. Bake for 25-30 minutes
or until edges are golden brown. Immediately
spoon oatmeal into serving bowls, add warmed
milk and top with your favorite fresh fruit.
Note: To kick up the health benefits, mix in
some oat bran, wheat germ or ground flax
seeds before baking.
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Crab Cakes
2 lbs. crab meat
2 eggs
1/2 cup Italian-style or Panko-style breadcrumbs
2 tbs. chives, minced
Juice of 1/2 lemon
1/3 cup mayonnaise with olive oil or plain Greek yogurt
1 1/2 tbs. yellow mustard
1 1/2 tbs. whole grain mustard
1 tbs. Old Bay seasoning
Sea salt, to taste
Black pepper, to taste
2 tbs. extra virgin olive oil
Directions:

Preheat oven to 350°. Make sure to check through
the crabmeat and remove any pieces of shell. In a
bowl, combine crab, eggs, breadcrumbs and chives,
give a quick stir. Add lemon juice, mayonnaise, mustards,
Old Bay seasoning, salt and pepper; mix well. Shape
mixture tightly into 8 patties and flatten gently to form
cakes, place on a baking parchment-lined pan. Heat a
skillet over medium heat and add olive oil. Add the crab
cakes in batches of 4 and cook until just slightly golden
brown on the bottom. Turn the cakes over and cook other
side the same way. Remove from skillet and place on baking
pan lined with parchment paper and bake for 10 - 15 minutes
or until cooked through. Serve with slices of fresh lemon.

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Turkey Bacon BLT Sandwich
1 tsp. extra virgin olive oil
4 strips all natural, uncured nitrate free turkey bacon
2 slices whole grain bread, lightly toasted
2 tsp. butter or mayonnaise with olive oil, to taste
6 fresh spinach or romaine lettuce leaves
2 slices of tomato
Directions:

Heat olive oil in a large skillet over medium-high heat.
Add turkey bacon and cook until crisp, turning once.
Meanwhile, spread butter or a thin layer of mayonnaise
on both slices of bread. Layer bacon, spinach or lettuce,
and tomatoes onto one slice of the toasted bread. Top
with the remaining slice of bread, slice sandwich diagonally
into four slices and serve.

Note: For added health benefits, add a few slices of
fresh avocado.
 
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Navy Bean Stew
1 tbs. extra virgin olive oil
1 small onion, chopped
1 garlic clove, finely minced
1 pound button mushrooms, quartered
1/4 tsp. dried thyme
2 tbs. tomato paste with Italian herbs
2 cups low sodium chicken broth
1 cup water
4 small potatoes, cut into 1/2-inch pieces
10 oz. baby spinach leaves, rinsed well
1 can (14 1/2 oz.) navy beans, drained and rinsed
Sea salt, to taste
Black ground pepper, to taste
Cheyenne pepper, to taste (optional)
Directions:
In a large nonstick skillet, heat oil over medium heat
Add onion and garlic and cook until onion is lightly
browned. Add mushrooms and thyme, cook, stirring
often until mushrooms are tender. Stir in tomato
paste, broth, water and potatoes, cover, and cook until
potatoes are fork tender. Add half the spinach, cover,
and cook until wilted, about 1 minute. Add remaining
spinach and beans, cook, covered, until heated
through. Season with salt and pepper. Add a little
Cheyenne pepper for a bit of kick, if desired.
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Parmesan Sesame Crackers
2 cups unbleached all-purpose flour
1/3 cup sesame seeds
1/3 cup shredded Parmesan cheese
1 tsp. non-aluminum baking powder
1/4 tsp. sea salt
2/3 cup plus 2 tablespoons warm water, divided
1/3 cup safflower oil
1 egg white
Topping:
2 tbs. shredded Parmesan cheese
2 tbs. sesame seeds
Directions:
Preheat oven to 400°. In a bowl, combine the flour,
1/3 cup sesame seeds, 1/3 cup parmesan cheese,
baking powder, and sea salt. Gradually add 2/3 cup
water and oil, tossing with a fork until dough forms
a ball. Turn dough onto a lightly floured surface and
knead 8-10 times. Divide dough in half. Roll each ball
directly onto a baking sheet coated with cooking spray
into a 12-in. x 9-in. rectangle. Pierce dough with a fork.
Whisk together egg white and remaining water, brush
over dough. Combine topping ingredients and sprinkle
over top of rolled out dough. Score dough in each pan
into 24 pieces. Bake for 15-18 minutes. Immediately cut
crackers along the scored lines and cool in pans on wire
racks. Store in an airtight container.
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Mediterranean Panzanella
1 - 2 tbs. extra virgin olive oil
3 tbs. balsamic vinegar
Sea salt, to taste
Black pepper, to taste
3 large tomatoes, chopped
1 large English (seedless) cucumber, cubed
1/4 cup pitted Kalamata olives
4 cups cubed crusty multi-grain or whole wheat bread
1/3 cup crumbled feta cheese 
Directions:
In a large bowl, mix olive oil, balsamic vinegar,
sea salt and black pepper with a whisk. Then add
tomatoes, cucumber and olives. Add cubed bread
and feta cheese, toss everything together gently.
If needed add more oil & vinegar and serve immediately.
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Peach Upside Down Cake
Fruit Mixture:
4 peaches, peeled and thinly sliced
1/2 cup light brown sugar or natural sugar substitute
1 tsp. ground cinnamon
3 tbs. butter, melted 
Toss the peaches with the brown sugar, cinnamon,
and melted butter. Arrange the peach mixture in the
prepared baking pan.

Cake:
1 3/4 cup unbleached all-purpose flour
1/4 tsp. sea salt
2 tsp. non-aluminum baking powder
1/2 tsp. cinnamon
1/2 cup butter, room temperature
3/4 cup raw sugar or natural sugar substitute
2 large eggs
1/2 tsp. pure vanilla extract
1/4 tsp. pure almond extract
2/3 cup organic milk 
Directions:
Pre-heat oven to 325°. Grease a 9-inch square or
round cake pan with non-stick cooking spray and set aside.
In a bowl, combine the flour, salt, baking powder and cinnamon.
In a separate mixing bowl, beat together butter and the sugar
until light and fluffy. Then beat in the eggs, vanilla extract,
and almond extract. Add the flour mixture to the sugar mixture,
alternating with the milk, beating just until blended. Spoon the
batter over the peach slices, gently spreading it around to
cover the peaches. Bake for 50 - 60 minutes, or until a toothpick
inserted in the center of the cake comes out clean. Invert the hot
cake onto a platter and let stand for about 5 minutes. Remove t
he pan and scrape any fruit slices clinging to the pan and
arrange them over the cake. Serve warm, with or without
ice cream or whipped cream.
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Homemade Tomato Sauce 
2-3 tbs. extra-virgin olive oil
1 onion, chopped
3 cloves garlic, finely chopped
10 -12 fresh Italian plum tomatoes, diced

3 tbs. water
2 - 3 tsp. honey
Pinch of crushed red pepper flakes
Sea salt and ground black pepper, to taste
A few leaves of fresh basil, chopped
 Directions:
Heat olive oil in a medium saucepan. Add onion
and cook over medium heat until translucent.
Stir in garlic for 20 - 30 seconds, add tomatoes
and water. Add honey, crushed pepper flakes,
and season well with salt and pepper. Add the
basil and cook for 30 minutes. Press tomatoes
through a food mill to remove seeds or puree
in a food processor. Serve over favorite cooked,
drained pasta.
 

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