Day 3
Smoothie with Granola
Basic Healthy Granola (make the night before):
2 tsp canola oil
1 1/4 cups regular rolled oats
1/8 cup flax meal
1 tsp cinnamon
Pinch of salt
1/4 cup apple juice
2 Tbs maple syrup
2 Tbs honey
Preheat oven to 325 degrees. Lightly grease baking sheet with canola oil (you may also use cooking-oil spray or line baking sheet with nonstick foil). In a medium bowl, combine the oats, flax meal, cinnamon, and salt. Mix well. In a small bowl combine the apple juice, maple syrup, and honey. Mix well.
Add the wet ingredients to the dry ingredients, stirring until the mixture is fully combined and moist.
Spread the mixture on the greased baking sheet and bake for 15 minutes.
Remove from the oven and stir, breaking the large chunks into smaller pieces. Bake for an additional 8 minutes or until crisp. Remove from oven and allow to cool. While still warm, stir to break up any remaining chunks. When completely cool, store the granola in an airtight container.
For the Smoothie:
I use my Vita-Mix and I love it! (for free shipping at vita mix use code: 06-004867)
1/2 cup Orange Juice (the real thing, please. I like the organic orange juice from Trader Joe’s)
1/2 cup pomegranate juice (also no sugar added!) or acai juice or pure cranberry juice can be substituted
1 ripe banana
1/2 cup frozen mango
1/4 cup frozen blueberries
1/4 cup frozen cherries
1/8 cup shredded carrots
6 baby spinach leaves
Start on variable 1 on the Vita-Mix increase speed to high and blend until smooth, about 30 sec.
Serve in cup or bowl and top with about 1/3 cup granola and banana slices. Serves 2.
Peanut Butter and Jam Sandwich
Make sure to use 100% whole grain bread, all natural peanut butter, and all-fruit jam.
Enjoy with raw veggies or a piece of fruit.
Taco Soup
2 Tbs Extra Virgin Olive Oil
1 jalapeno, stemmed, seeded if desired and minced
1 onion, diced
2 cloves garlic, minced
3/4 cup brown rice, uncooked
1 1/2 tsp ground cumin
1 tsp dried oregano
1 tsp dried thyme
1/2 tsp garlic powder
1/4 tsp cayenne pepper
1 can (15 oz) diced tomatoes in juice
1/2 cup prepared salsa
1 quart vegetable broth
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) white or red kidney beans, rinsed and drained
1 can (11 oz) corn, drained
salt and pepper
avocados
green onion, sliced
cilantro, chopped
corn chips
Sauté jalapeño, onion, and garlic in a large pot over medium heat. Cook until soft, about 5 minutes. Add seasoning and rice. Stir together. Add canned ingredients, broth and salsa. Bring to a boil and simmer, covered, for 45 -60 minutes. Serve with avocado, green onion, cilantro, and corn chips. Serves 4-6.
This stores well in the fridge for 2-3 days or freeze in individual portions for up to 3 months.
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