DAY 3-

February 9, 2010

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


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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