Makes 4 Servings

 

INGREDIENTS

2 quarts kale

2 tsp olive oil

½ tsp salt

1 tsp onion powder

1 TBS nutritional yeast

HMH Kale Chips

HMH Chef Kyle Evans and HMH RD Annie Dogali, ATW Speaker Series

 

Wash kale and dry thoroughly. Pull out the tough stem/rib of kale. Tear into bite size pieces. Toss all other ingredients in a bowl and massage them into kale with your fingers. Spread on a baking sheet and bake at 400 degrees for about 12 to 16 minutes, until crispy and lightly browned.

Good source of Iron Per serving (excluding unknown items):

95 calories; 3g fat (26.5% calories from fat); 5g Protein; 15 g Carbohydrate; 3g Dietary Fiber; 8mg Cholesterol; 327mg Sodium.

Exchanges: 0 Grain (Starch); 0 Lean Meat; 2½ Vegetable; ½ Fat.

Makes 24 Servings

 

INGREDIENTS

7 cups quinoa, raw

1 cup garbanzo beans, canned

1 cup kidney beans, canned

½ cup cranberries, dried

½ cup almonds, toasted

2 TBS olive oil

2 TBS lemon juice, fresh

1 TBS lemon zest

2 TBS parsley, fresh

1 TBS thyme, fresh

½ cup celery, diced

½ cup cucumber, diced

¼ cup red onion, diced

½ cup tomato, seedless

½ tsp salt 

HMH Quinoa Bean Salad

HMH Chef Kyle Evans and HMH RD Annie Dogali, Speaker Series

 

Bring 2 cups water to a boil, add quinoa, then reduce heat and simmer with lid on for 20 minutes. Set aside and let cool. Combine with the rest of the ingredients and mix together in a large bowl.

Per Serving (excluding unknown items): 113 Calories; 4g Fat (28.2% calories from fat); 5g Protein; 16g Carbohydrate;

4g Dietary Fiber; 0mg Cholesterol;51 mg Sodium.

Exchanges: 1 Grain (Starch); ½ Lean Meat; 0 Vegetable;

 Fruit; ½ Fat.

Make 2-4 Servings

 

INGREDIENTS

2 ozs chia seeds

1 cup coconut or

  almond milk

1 TBS maple syrup

½ tsp cinnamon

1 tsp vanilla 

HMH Chia Pudding

HMH Chef Kyle Evans and HMH RD Annie Dogali, Speaker Series

 

Blend all ingredients until smooth. Pour into serving dish and cool overnight. 

Good source of omega 3 oils.

 

Per Serving (excluding unknown items): 208 Calories; 10g Gat (41.2% calories form fat; 8 g Protein; 23g Carbohydrate; 2 g Dietary Fiber; 0 mg Cholesterol; 27 mg Sodium. Exchanges: 1 Grain (Starch); 1 Lean Meat;

1½ Fat; ½ Other Carbohydrates.

Makes 24 Servings

 

INGREDIENTS

6 medium carrots, julienned

2 medium beets (mixed colors),

  julienned

1 cup raisins

3 garlic cloves, minced

1/3 cup apple cider vinegar

½ cup lemon juice, freshly

   squeezed

2-3 TBS agave

1 cup shelled pistachios,

   lightly chopped

1 cup mint leaves, shredded

1 cup parsley, coarsely chopped

1 cup cilantro, coarsely chopped

½ cup olive oil

½ tsp pepper flakes

Salt and pepper to taste

Carrot Beet Slaw

To Your Health! Linda Relin, ATW Speaker Series

 

Combine garlic, vinegar, raisins. Let sit for 1 hour.

 

Combine carrots, beets, and raisin  mixture into large bowl. Add lemon mixed with agave. Toss. Add zest, salt and pepper, pepper flakes.

 

Before serving, add herbs, pistachios and oil.

 

MAIN INGREDIENTS

 

2 large carrots (or 4 small ones),

     scrubbed and ends cut off

2 apples, washed, quartered, cored

3 large stalks celery, washed, cut into

     2" lengths

 

Choose three more additions to make about 16 ounces:

1 cucumber, washed, cut in half or

     quarters the long way

¼ bunch of parsley, washed, shaken out

¼ large beet or one very small beet

½ lemon with peel, scrubbed beet

     greens, washed

A handful of spinach leaves, washed

A few chard leaves, washed

Carrot Apple Celery Juice

Diane Smalley, L.Ac., ATW Speaker Series

 

Equipment needed: a juicer that grinds the fruit or vegetable, separating the pulp from the juice, such as Miracle, Champion, Breville, L’Equip, Tribest, etc. If you are looking to purchase one, choose one that ejects the pulp into a separate container.

 

 

Have all the ingredients prepared and your equipment set up with a container that is of adequate size. Feed the ingredients into the juicer. Drink up to 8 ounces at a time. It is fine to dilute the juice with water. Swirl it around in your mouth before you swallow it to mix it with your saliva. Drink it slowly. The juice of the plant is where the nutrients are.

 

Makes about 12 large balls

 

INGREDIENTS

½ cup raw sunflower seeds

½ cup raw pumpkin seeds

½ cup raw cashew nuts

2 tsp spirulina powder

1/4 cup raisins

5 dried apricots

1 TBSP honey

1/4 cup seasame seeds

Spirulina Balls

Raw Foods Cookbook, ATW Speaker Series

Mix all of the ingredients except the sesame seeds in a food processor until you have an even dough. Shape the dough balls and dredge them in the sesame seeds. Keep in refrigerator or freezer.

Servings: 12

 

INGREDIENTS

4 ozs olive oil

2 ozs lemon juice

2 ozs red wine vinegar

1 TBS garlic, chopped

1 TBS fresh oregano

4 c cucumbers

6 ozs kalamata olives

1 oz fresh parsley

1 c green onions

1 tsp black pepper

2 c tomatoes

2 c mozzarella cheese, fresh,

     optional (feta good also)

Greek Salad

HMH Chef Kyle Evans, ATW Speaker Series

 

Combine all ingredients and serve over fresh lettuce

 

Per Serving (excluding unknown items): 199 Calories; 18g Fat (79.6% calories from fat); 5g Protein; 6g Carbohydrate; 1g Dietary Fiber; 17mg Cholesterol; 311mg Sodium.

 

Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 3 1/2 Fat; 0 Other Carbohydrates.

Servings: 12

 

INGREDIENTS

8 c potatoes, cooked, drained

1 large bunch kale, washed &

     shredded

1 c celery, chopped

3/4 c scallions, chopped

1 tsp fresh garlic, chopped

1/4 c fresh parsley, chopped

1/4 c fresh thyme, chopped

2 each lemon, zested, juiced

1/4 c olive oil

1 1/4 tsp salt

1/4 tsp black pepper

1 TBS dijon mustard

1 TBS vinegar, champagne or

     citus vinegar

Lemon Potato Kale Salad

HMH Chef Kyle Evans, ATW Speaker Series

Combine lemon juice and salt with kale and massage thoroughly with hands for several minutes. This helps break down the fibers of the kale.

 

Combine mustard, oil and vinegar in a bowl and whisk together. Add fresh herbs and mix remaining ingredients together.

 

Great summer picnic salad.

 

Per Serving (excluding unknown ingredients): 131 Calories; 5g Fat (31.3% calories from fat); 3g Protein; 21g Carbohydrate; 3g Dietary Fiber; Omg Cholesterol; 255mg Sodium.

 

Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Servings: 12

Yield: 3/4 cup

 

INGREDIENTS

4 c wild rice, cooked

1/2 c red onion, chopped

1 c bell peppers, chopped

1 c celery, chopped

2 c zucchini squash, chopped

1/2 c purple cabbage, chopped

1/4 c fresh oregano, chopped

1/4 c fresh parsley, chopped

1/4 c sherry vinegar

1/2 c olive oil

2 TBS agave

1/2 c cranberries

2 each orange, zested, juiced

1 tsp kosher salt

1/2 tsp black pepper

Wild Rice Cranberry Salad

HMH Chef Kyle Evans, ATW Speaker Series

 

Combine all ingredients and toss. Serve as a side dish or on a bed of bibb lettuce.

 

Per Serving (excluding unknown ingredients): 160 Calories; 9g Fat (50.2% calories from fat); 3g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 170mg Sodium.

 

Exchanges: 1 Grain(Starch); 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.

Servings: 24

Yield: 3/4 c

 

INGREDIENTS

4 c beans, edamame, cooked

2 c celery, chopped

3 c pineapple, cubed

3 c carrots, grated

2 c scallions, chopped

1/4 c jalapeno, chopped, seeded

2 c red bell pepper, chopped

1/2 c red onion, diced

3 TBS fresh cilantro, chopped

1 TBS fresh ginger root, diced

1 tsp powdered ginger

4 TBS tamari soy sauce

4 TBS rice vinegar

1/2 c sesame seeds

2 TBS sesame oil

8 cups cabbage, thinly sliced

Asian Chop Salad

HMH Chef Kyle Evans, ATW Speaker Series

 

Combine all ingredients and toss.

Servings: To taste

Yield: 1 c

 

INGREDIENTS

3/4 c strawberries, sliced,

   packed

1 1/2 T balsamic vinegar

1/4 c orange juice

1/4 c Myer lemon juice

1 t citrus zest

1/2 t Dijon mustard

1/2 t salt

1/8 t pepper, white

2 T oil

Strawberry Vinaigrette

April Cunningham, NCO Food Systems Prog. Coordinator

 

Puree all ingredients, except oil, using an immersion blender. Slowly drizzle in the oil while continuing to blend unitl smooth.

 

Best served with lettuce/spinach, sliced strawberries, snap peas, dried cranberries, almonds and feta or goat cheeds.

The Stretched Chicken

Annie Water, BS, Nutrition

 

Organic, locally grown (if possible) whole chicken. Rinse it well, then plop it into your cooking pot (bake, roast, poach) (Dutch over or crock pot).

 

Poaching Method:

1. Put whole chicken into a large cooker (take skin off if you wish)

2. Cover with water (add giblets if you wish, they have more nutrition than the meat)

3. Cook on LOW for up to 8 hours or until meat near the bone is no longer pink. It is almost impossible to overcook using this method. Add vegetables sucha s potatoes, carrots, onion about 2 hours before serving if you wish.

4. First meal is pieces of the chicken

Kale Salad

1 large bunch of kale, washed, dried and shredded

¼ cup freshly grated parmesan cheese

1/3 cup dried cranberries or currents

¼ cup sliced almonds

 

Dressing

5 Tablespoons olive oil

2 Tablespoons of fresh lemon juice

Salt and pepper to taste

 

Mix all salad ingredients in large bowl.  Mix dressing ingredients and shake to blend, then add to salad. If the salad is to dry add a bit more dressing.  Holds well in refrigerator, covered, for 2-3 days. I usually double the recipe so I have plenty to serve for breakfast with a poached egg on top.

Provided by Doreen Blumenfeld, ATW Speaker Series