Zucchini Bread (no eggs and LOTS of flax!)

3 cups shredded zucchini (2-3 med)
1 2/3 cups sugar (i used organic)
2/3 cup vegetable oil (i used olive oil)
2 teaspoons vanilla
4 large eggs (I substituted ground flax for the eggs - all you do is mix one tablespoon ground flax with 3 tablespoons water PER EGG and let it sit for a few mins before adding into recipe... so for this recipe it was 4 tablespoons ground flax and 12 tablespoons water)
3 cups whole wheat flour
2 teaspoons baking soda
1 teaspoon salt (i use sea salt)
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon baking powder

Heat oven to 350
Grease bottoms of 2 8x4 loaf pans with cooking spray

In large bowl stir zucchini, sugar, oil, vanilla, and "eggs" until well mixed. Stir in remaining ingredients.

Divide batter evenly between 8 inch pans.

Bake 50-60 mins or until toothpick inserted in center comes out clean.
Cool 10 mins in pans on wire rack.

Loosen sides of loaves from pans - remove from pans and place top side up on wire rack.

Cool completely, about 2 hours, before slicing.

Enjoy!!

Oatmeal Cookies

This recipe has no butter or eggs and is extremely healthy!!

Ingredients:
non stick cooking spray
1 C whole wheat flour
1 C old fashioned oats
3/4 C sugar(or honey)
1/2 C banana puree
1/2 C zucchini puree
18 tbsp ground flax seed (takes place of butter)
1 tbs ground flax seed soaked in 3 tbs water - let sit for a few mins (takes place of egg)
1 tsp baking soda
1/2 tsp salt
1/4 tsp cinnamon
1/2 C raisins - optional
1/2 C nuts - optional

Directions:Preheat oven to 350
Mix dry ingredients in a large bowl
Mix wet ingredients in a small bowl
Combine wet and dry ingredients
Spoon onto a greased cookie sheet - heaping tbsp size
Bake 12 mins
Makes approx 2 dozen

Green Chile-Bean Burgers

Meatless and Yum-O! (found this on pillsbury.com - I modified it a bit)

Ingredients:
1 cup refried beans (I did mine from scratch, but canned ones work great too)
1/2 cup bread crumbs (I used oatmeal instead)
1/2 cup frozen corn
1/4 cup finely chopped onion
3 tablespoons chopped green chiles
1 tsp cumin
1/2 tsp salt
1 egg
1 tbsp olive oil


Directions:

In large bowl combine beans, bread crumbs, corn, onion, chiles, cumin, salt and egg. Mix well.

Heat oil in non stick skillet over medium high heat until hot. Spoon mixture into skillet forming 4 mounds - flatten each to form 1/2 inch thick patty. Cook 6-8 mins, turning once.

Place on buns with your favorite burger toppings!

Breakfast Smoothie (really, its good for anytime)

2 cups soy milk (you can use any kind of milk you like)
1 cup plain non fat yogurt (you can use any yogurt you usually buy)
1 cup fresh or frozen blueberries
4 large fresh or frozen strawberries
1 banana
1/4 cup oat bran (or oatmeal)
1/4 cup ground flax seed

Place all ingredients into a blender and blend until smooth (may need to add more milk depending on the thickness you want your smoothie to be).

Makes approx 5 cups

YUMMY!!

Bean Soup

1 lb dry beans ( I use pinto, but it would be great with black as well) sorted and rinsed
8 cups water
2 cloves garlic
1/2 medium onion
1/4 cup cilantro
1 can diced tomatoes (or you can chop 1 cup fresh tomatoes)
1 cup fresh or frozen spinach chopped
Salt and pepper to taste

Place beans, water, garlic, onion and cilantro in crock pot. Cook on low overnight or on high for approx 5-6 hours (until tender)

Spoon beans into a blender along with the onion, garlic and cilantro, spinach and *bean broth (few spoonfuls at a time – all may not fit in at once)
* use more or less bean broth depending on how thick you want your soup to be

Blend until pureed (you wont even see or taste the spinach - its great!!)
Add diced tomatoes
Add salt and pepper to taste

Fun ideas…

Top with
crunched up tortilla chips
green onions
shredded cheese

For extra health punch...

Stir in 1/4 cup oatbran

Flax Seed Crackers - YUM! (different recipe than the one posted a few weeks ago)

The dough
The crackers before they are baked

The finished product. I cut them in different sizes (regular size for adults and smaller ones for my daughter). You can see you dont need to have perfect square shapes.

1/4 C flax seed

1/4 C ground flax seed

1 1/2 C wheat flour (or all purpose flour)

1/2 tsp baking powder

1/2 tsp salt

4 tsp margarine or butter, softened

1/2 C skim milk

In a bowl of a stand up mixer, add flax seed, ground flax,flour, baking powder, salt and margarine or butter. Mix on low speed until the mixture resembles coarse meal. (or you can do this by hand with a pastry blender).

Stir in milk and mix until mixture forms a soft dough (can do this by hand as well)

Wrap dough in plastic wrap and chill for 10 minutes

Divide dough into quarters. Turn out onto a lightly floured surface. Roll out very thin to a rectangle 2mm (1/16 inch) thick. Cut into 6cm (2 1/2) squares

Transfer to an ungreased baking sheet

Repeat with remainder of the dough

Preheat oven to 325

Bake 20 minutes until crisp and golden

Variation:I added 1 tbsp of parmesan cheese and 1 tsp italian seasonings to the dry ingredients

Weekly Recipe - All fruit ice cream!

Ok so this has nothing to do with veggies, or grains, or dry beans, but it does have to do with eating healthy so it counts right? :-) I tried this recipe this week and we LOVED it! So EASY and YUMMY... and its ALL fruit!!

Ingredients:
2 peeled, ripe frozen bananas (make sure you peel them before you freeze them)
2 or 3 slices of fresh ripe pineapple ( I used strawberries and it was tasty)

Directions:
Simply put the frozen banana into your food processor with the pineapple (or whatever) and blend until smooth.
Use less pineapple to achieve the consistency of soft freeze ice cream, and more pineapple for a more cream like consistency

Serve it immediately, before it melts. It loses its magic if you try to refreeze it.

Weekly Recipe - Flax Seed Crackers

So as I was doing some research today on flax seeds I came across this recipe that I really want to try. If any of you do try it, let me know what you think and I will do the same. Enjoy!

Ingr:
1 C flax seed meal (or just grind your own flax seeds)
1/3 C Parmesan cheese, grated
1 and 1/2 tsp garlic powder
1/2 tsp salt
1/2 C water

Prep:

Heat oven to 400F

1. Mix all ingredients together

2. Spoon onto sheet pan which is covered with a silicone mat or greased parchment paper.

3. Cover the mixture with a piece of parchment or wax paper. Even out the mixture to about 1/8 inch. ( can use a straight edge, like a ruler or rolling pin - the important thing not to let it be too thin around the edges or taht part will overcook before the center firms up). After you spread it out, remove the paper and go around the edges with your finger and push the thin part inwards to even it up.

4. Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.

5. Break into pieces

The whole recipe is 6 grams of effective carbohydrate plus 35 grams of fiber.

Flax Seeds - AMAZING little things!!

I LOVE flax seeds!! They are these tiny little seeds that are inexpensive (buy in your local health food store in the bulk section) and SO good for you! (*at the end of the following info, I have included some info on how to use ground flax as a butter and/or egg substitute!)

Here is some info on these super seeds...
(from http://lowcarbdiets.about.com/od/whattoeat/a/flaxinfo.htm )

It may be tiny, but it’s mighty: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax leaves grains in the dust. Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied.

Flax Seed Nutrition
Yes, flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.

Flax seed is Rich in Omega-3 Fatty Acids:
Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in such oils as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help. Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 which is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake, but ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance.

Flax Seed is High in Fiber:
You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.

Phytochemicals:
Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances which tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.Note that a) flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and b) flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.

Flax Seed Safety and Side Effects
Concerns about flax seed revolve around four potential issues. However, remember that a lot of research about the wonders of flax show little or no problems from eating it –- to the contrary, it has shown many benefits.

Big Fiber Load:
Since flax has such a high fiber content, it's best to start with a small amount and increase slowly, otherwise cramping and a "laxative effect" can result. People with irritable bowel syndrome may have an especially strong reaction to it, and should be extra-careful. More about fiber, including tips to prevent problems.

Oxidation/Rancidity:
The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system – within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening.Actually, the surprising thing about flax is not that the oils go rancid, but that they don’t go rancid as quickly as we would think, considering how unsaturated they are. The oils are quite stable when the seeds are used in baked foods, for example. Researchers theorize that this is due to the high levels of antioxidants in the seeds.

Hormonal Effects:
Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have.

Cyanide:
Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the US government agencies say that 2 tablespoons of flaxseed (~3 T of flax meal) is certainly safe and is probably an “effective dose” for health purposes. Various researchers who have used up to 6 daily tablespoons of the seed in different studies indicate that the amount they were using was safe.


Substitutions in Recipes – Flax Seed

· For Fat – Substitute flax for fat in your recipes, using 3 tbsp ground flax seed for 1 tbsp of margarine, butter or cooking oil. Flax can be substituted for all or some of the fat, depending on the recipe. Note that baking with flax, as fat substitute will cause baked goods to brown more quickly.
· For Eggs – Substitute a ground flax seed/water mixture for eggs in recipes such as pancakes, muffins and cookies. Use 1 tbsp ground flax plus 3 tbsp water - left sitting for several minutes - for each egg. Note that this will result in a chewier version of the recipe, with less volume.

Meat Mix

Here is a "mix" that I put together to use whenever I make anything with ground meat. We use ground turkey in our home but this can be made with ground beef as well (although I higly suggest making a switch to ground turkey :-) This recipe is great because for one, it tastes great, but I can also use it in MANY different types of meals. You can use this to make BURGERS, MEATBALLS, in TACOS, BURRITOS, TACO SOUP, TACO SALAD, SAUCES, CHILI, etc... it's wondeful! The other really great part is that since you are adding veggies and grains to the meat, you can get TWO MEALS out of this 1lb of meat!!!! One night I make burgers with it (8 burgers) and then when I am finished making the burgers I form the rest of the meat into mini meatballs, cook and freeze for another meal at a later time. Or I cook the rest of the meat to use in a sauce or soup (also freeze once cooked and cooled). So many benefits in one little recipe! I love this recipe and hope you do too!!

Meat Mix
1 pound lean ground turkey
1 cup finely chopped spinach
1 large carrot or zucchini finely chopped
½ small onion chopped
¼ cup chopped cilantro
2 cloves garlic, chopped
1 tsp salt
1 tsp pepper
1 cup oat bran
¼ cup flax seed – ground (can be done in a blender)

One more bite please!

I'm guessing we are all familier with the phrase "one more bite please" or "just one more bite", as we have probably heard it come out of our mouths more times than we can count, all in an effort to get our children to eat "one more bite" of something healthy. It can be difficult sometimes to get our children (or our spouses and even ourselves at times - just sayin ;-) to eat all the things that are good for us - or enough of them. A side of broccoli, a bowl of oatmeal, or a helping of beans may not be appealing to all children (or, lets be honest here, to US), but if it was integrated INTO their foods, they may never even know it was there to begin with! The way I cook helps us in two ways; one, it helps with the picky eaters in your family ("hide" things that are healthy in your meals), and two, it helps find creative and additional ways to get grains, veggies and beans into your meals - without compromising the taste!. I hope to be able to turn the table and start to hear children ask if they can have "one more bite please".

Weekly Recipe

I will be posting a new recipe each week. These recipes will usually be something that I come up with as I make dinner, but in some cases, may be something that I find that I just LOVE and have to share! The recipe for this week is APPLESAUCE. You may be thinking, "applesauce, that's odd." Let me tell you why (long story short, I will spare you the details... you're welcome)... my 2 1/2 year old daughter ate something that she found outside that should NOT have been eaten and well let's just say she has suffered the consequences for doing so. Actually we ALL have :-( All is well now - thankgoodness!! During this week she couldn't eat much so I made her some applesauce that would be nutritious and easy on her tummy (ok I ate some too :-)

Ingredients:

2 medium apples (any kind) - cored (I keep the peel on for extra nutrition) and cut into chunks

2 tablespoons oat bran

1 tablespoon ground flax seed

1/4 teaspoon cinnamon (if desired)

Directions:

Steam apples for approx. 10 mins or until tender

Place apples in blender with the remaining ingredients and blend until desired consistency.

*note- you may need to add a little water to reach your desired consistency

Makes approx 1 1/2 cups applesauce

Ideas:

*serve warm or cold

*if you like your applesauce sweeter, add some honey or organic sugar

*for an extra boost of nutrition, add 1/4 cup of pureed veggie like zucchini or carrot (you wont taste it- yum!)

How to get started - Nothing Fancy!

Start filling up your cupboard! Here is what I do (basically)... I bought storage containers ( Walmart and Target have inexpensive ones. I also re-use containers from other items when finished with them), filled them with the grains that I use (purchased from stores that sell bulk grain items - like Winco, Sunflower Market, and Whole Foods), and labeled them. Ta-da!!

The grains I usually use and have in stock are:

Oat Bran

Wheat Bran

Oatmeal

Flax seeds (whole and ground)

Barly

Brown Rice

Wheat

Quinoa (Keen-wah)

Vegetable Protein

There are many more grains out there, but these are the ones I use for now.