top of page

  1. Fill a medium pot about half full of cold water and heat until boils.

  2. Once water boils, reduce heat and place carots and yams/sweet potatoes into pot and cook for 20 minutes

  3. Drain carrots and yams/sweet potatoes and place them in food processor with two tablespoons of water.

  4. Puree on high until content is no longer chunky.

  5. Stop occasionally to push contents from top to bottom of the food processor.

  1. Create the 'Orange Puree' using the recipe above

  2. In a large, shallow, baking dish, whisk together the eggs, milk, Orange Puree, maple syrup or honey, cinnamon, and vanilla.

  3. Dip bread into the shallow baking dish until content soaks through the slice, then flip over and repeat for the other side.

  4. Place soaked bread slice onto a medium heat, oiled or PAM sprayed skillet or frying pan.

  5. Flip each side overand dush lightly with powdered sugar until each side is browned. 

Orange Puree

Cooking Directions

Ingredients

  • 2 large eggs

  • 1/2 cup milk

  • 3 tablespoons Orange Puree

       >1 medium sized sweet potato or yam, peeled and rough   chopped

       >3 medium to large sized carrots, peeled and sliced into thick chunks

       >3-4 tablespoons of water

  • 1 tablespoon pure male syrup or honey

  • 1 teaspoon cinnamon

  • 1 teaspoon pure vanilla extract

  • 4 slices bread

  • Butter, olive oil, or PAM spray for skillet or frying pan

  • Powdered sugar for dusting

Fortified French Toast

Nutritional Strengths:  Vitamin B, C, A, and K, Potassium, Fiber, and Calcium

CHOCOLATE BEAR PANCAKES

(Posted 8/26/2013)

 

Nutritional Strengths:  Fiber, vitamins A, C, and E, folate, iron, and potassium

 

Ingredients:

  • 1 cup all-purpose flour

  • 1 cup whole wheat flour

  • 1 cup wheat germ

  • 1 teaspoon baking powder

  • ½ teaspoon salt

  • 2 tablespoons Hershey’s Special Dark cocoa or dutch cocoa

  • 1 teaspoon pure vanilla extract

  • ¼ cup milk

  • 1 large egg

  • 1 and ½ tablespoon applesauce

  • 1 banana

  • 1/3 cup fresh or frozen blueberries

  • PAM or cooking spray to grease the skillet

 

Cooking Directions:

  1. Mix together 1 cup of all-purpose flour, 1 cup whole wheat flour, and1 cup wheat germ.  Leftovers for this mix can be stored in a sealed plastic bag.

  2. Pour ¾ cup of the above mix into a bowl and mix with 1 teaspoon baking powder, ½ teaspoon of salt, and 2 tablespoons Hershey’s Special Dark cocoa or dutch cocoa

  3. In a different bowl, put the pure vanilla extract, milk, egg, and applesauce and whisk them.

  4. Add the wet ingredients (milk, vanilla extract, etc) to the bowl with the dry ingredients.  Add more milk if the batter is too thick.

  5. Spray PAM or cooking spray over a skillet that is set for medium heat.

  6. Pour ½ cup of pancake batter (with all ingredients now combined) onto the skillet and spread it out by using a large spoon to start in the center and make slow circular motions to spread the batter out so it is looks like a 4-5 inch circle

  7. At the top of the batter on the skillet, pour about 1/5 cup of batter so that it touches the top right side of the larger batter, and another 1/5 cup on the top left side so that it looks like two ears coming out from the bear’s head

  8. Pour another 1/4 of the batter away from the combined batter so that it is not making contact.

  9. On top of this separate, smaller pancake, put blueberries in a curved line close to the edge of the pancake.

  10. Once bubbles begin to form at the top of the batter, flip the pancakes over to heat the other side.  Note:  It is ok if the ears of the bear fall off or become distached from the larger pancake.  They can be flipped separately as long as it is immediately after flipping the larger pancake.

  11. Once pancakes are cooked on both sides, remove them from the skillet and put on a plate.

  12. Cut out 3 slices of the banana and cut one of those slices in half

  13. Put the two whole slices on the top half of the larger pancake of the bear’s face to form the eyes.

  14. On the two smaller pancakes attaching to the larger one, place a half slice of banana in the center of each smaller pancake.

  15. Put the separate smaller pancake on top of the lower half of the larger pancake, below the banana eyes, and place another banana slice or a few blueberries clumped together above the cooked—in blueberries to form the smiling mouth and nose of the bear.

Strawberry Breakfast Ice Cream (Posted 9/2/2013)

 

Nutritional Strengths:  Vitamins C and K, Calcium, Folate, Fiber, and Protein

 

Ingredients:

  • ¼ ripe avocado

  • ½ cup frozen strawberries

  • 2 tablespoons plain yogurt

  • 1 tablespoon honey or sugar

 

Cooking Directions:

  1. Put all ingredients in a food processor and puree on high

  2. Pour into a bowl and serve

Nutritional Strengths: Vitamin B, Vitamin E, Iron, Potassium, Fiber, Folic Acid, Calcium

 

Ingredients:

  • 2 cups Wheaties cereal

  • 1 cup whole wheat bread crumbs (regular bread crumbs will work)

  • 1 cup wheat germ, unsweetened

  • 2 teaspoons of salt

  • ​1/2 teaspoon baking soda

  • 1 teaspoon cinnamon

  • 1 large egg

  • 1/2 cup brown sugar

  • 1/4 cup canola oil

  • 2 teaspoons pure vanilla extract

  • 3/4 cup low-fat ricotta cheese

  • Cinnamon or brown sugar (optional)

  • PAM cooking spray

 

Cooking Instructions:

  1. Preheat oven to 400 degrees F

  2. Put the Wheaties into a plastic bag, seal the bag, and roll over the bagged cereal with a rolling pin

  3. Put the 1 cup whole wheat bread crumbs (regular bread crumbs will work), 1 cup wheat germ, and 1 1/2 teaspoons of salt into a large bowl.

  4. Add the crushed cereal, baking soda, remaining salt, and sinnamon into that bowl and stir together using a whisk.

  5. In a different bowl, put the egg, sugar, oil, vanilla, and ricotta cheese and stir those ingredients using a whisk.

  6. Pour the cereal, crumbs, and other dry ingredients from the first bowl into the other bowl and stir all ingredients in that bowl using a whisk.

  7. Spray a baking sheet with PAM

  8. Scoop the ingredients, now cookie dough, out of the bowl one tablespoon full at a time, and place them onto the baking sheet.

  9. Flattin cookie dough using the back of the spoon or a spreading knife

  10. If you want to, put sugar on top of the cookies

  11. Place the baking sheet in the oven and bake until cookies are brown and crisp around the edges, which usually will take 18 to 20 minutes.

Breakfast Cookies (Posted on 9/10/13)

COCONUT FRENCH TOAST (Posted on 9/16/2013)

 

Nutritional Strengths:  Zinc, Lauric Acid, B Vitamins (i.e Folates, Riboflavin)

 

Ingredients:

  • 16 slices diagonally cut French Bread baguette

  • Cooking Spray (PAM)

  • 1 ¼ cup coconut milk

  • 1 ¼ cup egg substitute

  • ½ cup sugar

  • 1 tablespoon vanilla extract

  • ½ cup flaked sweetened coconut

 

Cooking Instructions:

  1. Spray baking dish about 13 x 9 inches with cooking spray

  2. Put the bread slices on the baking dish

  3. In a bowl, mix coconut milk, egg substitute, sugar, and  vanilla extract using a whisk.

  4. Pour the ingredients in the bowl over each bread slice

  5. Turn each bread slice over to coat with the ingredients

  6. Cover the baking sheet and refrigerate 8 hours or overnight

  7. Preheat the oven to 350 degrees F

  8. Take the baking dish out of the refrigerator and turn the bread slices over

  9. Sprinkle each bread slice with flaked coconut

  10. Let the bread sit at room temperature for 15 minutes

  11. Bake uncovered until coconut is golden, which is typically about 30 minutes in the oven (remember to take cover off baking dish before placing in oven).

BREAKFAST TACOS (Posted on 9/24/13)

 

Nutritional Strengths:  Protein, Fiber, Vitamin A, Vitamin C, Vitamin K, Calcium, Potassium, and Folic Acid

 

Ingredients:

  • 2 cups raw baby spinach leaves

  • 2 cups brocoli florets

  • 1 cup frozen sweet green peas

  • 1 teaspoon lemon juice

  • 4 tablespoons water

  • 1 avocado, ripe 

  • 1/2 fresh squeezed lime

  • 1/2 teaspoon salt

  • 1 tablespoon low-fat milk

  • 6 large eggs

  • Cooking spray

  • 1/4 cup chopped green onions

  • 8 soft shell tortillas

  • 1/2 cup shredded cheese

 

Cooking Instructions:

1.  Thoroughly wash raw spinach

2.  Steam broccoli and spinach with a pot and a couple inches of water

3.  Cover the steamed pot for 10 minutes

4.  Add frozen peas in and cook for an extra minute

5.  Make sure the vegetables in the pot are tender, then drain the water from the pot

6.  Put vegetables in a blender or food processor with 2 tablespoons of water, and purée on high

7.  Cut the avocado in half, take out the pit, and remove the flesh

8.  In a small bowl, combine the avocado with puréed vegetables, lime juice, and salt, and blend these ingredients with a fork

9.  In a medium size bowl, whisk the eggs and milk. 

10.  Turn a stovetop to med-high heat

11.  Spray skillet or pan with cooking spray and set it on the stovetop

12.  Sauté the green onions in the skillet or pan for a minute.  Make sure to stir a lot

13.  Add the whisked eggs and milk to the skillet or pan, stir, and cook for 3 minutes or until soft scrambled.  You will more than likely have to stir more than once within these three minutes to keep the eggs from burning

14.  Put eggs and sautéed green onions in an empty bowl or container

15.  Warm tortillas

16.  Spoon 1 tablespoon of guacamole, 2 tablespoons of the egg mix, and 1 tablespoon of shredded cheese per gorilla shell and serve

 

BANANA BUCKWHEAT CREPES (Posted on 10/29/13)

 

Nutritional Strengths:  Vitamin B6, Vitamin B12, Calcium, Omega-6 oils, and Potassium

 

Ingredients:

  • 2 eggs

  • 1 ¾ cup buckwheat flour

  • 1 ½ cups milk

  • 2 large peeled and sliced bananas

  • ½ cup slivered and toasted almonds

  • Maple syrup

  • Cooking oil/PAM spray

 

Cooking Instructions:

  1. Put flour in a mixing bowl

  2. Add eggs and milk to the mixing bowl and whisk content until everything is smooth.

  3. Once mixing bowl content is smooth, refrigerate the content for 30 minutes.

  4. PAM spray or apply cooking oil to a pan or skillet and heat until hot.

  5. Once pan or skillet is hot, pour 2 tablespoons at a time the content from the mixing bowl (now batter) onto the pan or skillet.

  6. Cook until both sides of the batter are light brown.

  7. Wrap each crepe with slices of banana, then pour almonds and syrup over the crepes and serve. 

GREEK YOGURT W/ FRUIT AND GRANOLA (Posted on 11/22/13)

 

Nutritional Strengths:  Protein, Antioxidants, Fiber

 

Ingredients:

  • 1/2 cup Plain greek yogurt

  • 1/4 cup blackberries

  • ¼ cup raspberries

  • 2-3 tablespoons Gluten Free (preferably) granola

 

Instructions:

  1. Thoroughly wash blackberries and raspberries before serving

  2. Put greek yogurt into a bowl

  3. Add washed blackberries and raspberries to the bowl and stir using a spoon

  4. Add granola on top of the yogurt and berries

VEGGIE QUICHE (Posted on 3/3/14)

 

Nutritional Strengths:  Protein, B Vitamins, Calcium, Chromium, and Selenium

 

Ingredients:  

  • 1 1/2 cups tofu

  • 3 large eggs

  • 6 ounces shredded reduced-fat extrasharp cheddar cheese

  • 6 ounces shredded reduced-fat Montery Jack cheese

  • 1/2 cup 1% low fat milk

  • 1/2 cup all-purpose flour 

  • 1 teaspoon baking powder

  • 1/2 teaspoon salt

  • 16 ounce carton fat-free cottage cheese

  • Coconut Oil cooking spray

  • 4 cups slized zucchini

  • 2 cups diced potato with onion

  • 1 cup finely chopped green bell pepper

  • 1 8 ounce package presliced mushrooms

  • 1/2 cup chopped fresh parsley

  • 2 tomatoes, thinly sliced

 

Baking Instructions:

  1. Preheat oven to 400 degrees

  2. Beat tofu and eggs in a bowl until fluffy.

  3. In the egg and tofu bowl, add 3/4 cup cheddar cheese, 3/4 cup Monterey Jack cheese, and all of the milk, flour, baking powder, salt, and cottage cheese.

  4. Coat a skillet or pan with Coconut Oil cooking spray, and place it over medium-high heat.

  5. In the pan or skillet, add the zuchinni, diced potato, green bell pepper, and mushrooms, and saute until tender (about 5 minutes).

  6. Pour the content in the pan or skillet, plus the parsley, into the bowl with the tofu and eggs.

  7. Spray a 3-quart casserole dish with Coconut Oil cooking spray, and pour all content from the bowl into the casserole dish.

  8. Spread the rest of the cheddar and Montery Jack cheese evenly on top of the dish content.

  9. Set tomato slices on top of the cheese layer.

  10. Place casserole dish into the oven and back for 15 minutes.

  11. Without removing the dish from the oven, lower the oven heat to 350 degrees and bake for 35 minutes or until lightly browned.

EGG MUFFINS (Posted on 3/31/14)

 

Nutritional Strengths: Protein, Vitamin A, Vitamin C, Calcium, Iron

 

Ingredients:

  • 1 tablespoon coconut oil

  • 4 ounces finely chopped yellow onion

  • 1 garlic clove, minced

  • 1/4 pound grass-feed ground turkey

  • 2 teaspoons dried oregano

  • 2 teaspoons dried basil

  • 1/2 teaspoon ground black pepper

  • 1 teaspoon sea salt

  • 1 cup organic broccoli

  • 1/2 cup Organic Valley shredded mild cheddar cheese

  • 1/4 cup chopped organic tomatoes

  • 1/2 teaspoon onion powder

  • 4 organic eggs

  • 1 tablespoon organic chives

 

Baking Instructions:

  1. Preheat oven to 350 degrees, and turn a stovetop on to medium heat

  2. Cook yellow onion and garlic clove in a skillet over the stovetop for five minutes or until onion browns.

  3. Remove skillet from stovetop and let skillet content cool for ten minutes

  4. Once the skillet content has cooled, mix skillet content with turkey sausage in a medium bowl.

  5. Add to the medium bowl 1 teaspoon dried oregano, 1 teaspoon dried basil, 1/2 teaspoon ground black pepper, and 1/2 teaspoon salt, and mix using hands.

  6. Form patties 3 inches wide and 3/4 inch thick and place them inside of the skillet, cooking the patties over medium heat until the sausage isn't pink in the middle or if a thermometer reads the pattie temperature at 165 degrees F, which will take about 8 minutes.

  7. After the sausage is cooked, set it aside to cool, and chop it into tiny pieces.

  8. In another large bowl, mix the sausage with the rest of the oregano, basil, and sea salt, as well as with the broccoli, shredded cheese, tomatoes, and onion powder.

  9. Wisk the eggs in a medium bowl and combine it with the rest of the content in the large bowl.

  10. Grease up a muffin pan (makes 6 regular-sized muffins or 12 mini-sized muffins) using the coconut oil.

  11. Fill up the muffin pan with the content inside of the large bowl and top with the organic chives.

  12. Bake in the oven for 30 minutes or until a wooden pick can go in and out of the muffins clean.

 

 

PUMPKIN PANCAKES (Posted on 10.29.16)

Nutritional Strengths:

  • Vitamin A

  • Vitamin B

  • Vitamin C

  • Dietary Fiber

  • Potassium

Ingredients:

  • 1 pumpkin about 4 pounds, or a pumpkin the size of a small tissue box (See picture to the right for reference)

  • 1 cup uncooked rolled oats

  • 2 tablespoons coconut oil

  • ¼ cup coconut milk

  • 1 tablespoon of maple syrup

  • 2 eggs

  • ½ teaspoon salt

  • ½ teaspoon Cinnamon

  • ½ teaspoon ground ginger

  • ½ teaspoon ground cloves

  • ½ teaspoon ground nutmeg

  • Olive oil for greasing pancake skillet

Baking Instructions:

  • Preheat oven to 400 degrees F

  • Wash the outside of the pumpkin by placing it under sink faucet and using a washcloth or hands to scrub any dirt off.

  • Break the stem off of the top of the pumpkin.

  • Place the bottom of a large cleaver in the center on the top of the pumpkin.

  • Use a rubber hammer to hit the top off the knife and drive the knife down into the pumpkin to cut it in half.

  • Make sure you have newspaper or magazines layed down near your pumpkin, because THINGS WILL GET MESSY!

  • Use an ice cream scooper or large spoon with hands to scoop out the guts and seeds of the pumpkin

  • Once the guts and seeds are out of the pumpkin, and the oven is heated, place both pumpkins cut-side down over wax paper, and transfer onto a baking sheet.

  • Place pumpkins on wax paper covered baking sheet into the oven for an hour.

  • After about an hour, test the softness of the pumpkin using a knife.

  • If the knife easily can cut the pumpkin from the outside shell of the pumpkin, then it is ready to be taken out of the oven.

  • If the knife does not easily cut the pumpkin, place back into the oven for a few seconds, and test afterwards using the knife.If still doesn’t cut or slice easily, then repeat this step until it does.

  • Place the pumpkin puree on a cool surface for 30-60 minutes and let it cool.Once cooled, it can either be used or stored in a refrigerator for up to a week.

  • Put at least 2 tablespoons of coconut oil into a small pan over low heat until the coconut oil is melted.

  • Pour 1 cup of rolled oats into a blender and mix until the oats turn into a floury, powder texture.

  • After pumpkin puree has cooled, place 1 cup of the puree into a small mixing bowl with the melted coconut oil, coconunt milk, and maple syrup

  • Crack two eggs open and place the inside content (NOT the shells) into the small mixing bowl and whisk ingredients together until smoothly blended.

  • In a medium size mixing bowl, pour the blended oats, salt, cinnamon, ground ginger, ground cloves, and ground nutmeg into the bowl.

  • Push the ingredients inside the medium sized bowl toward the side of the bowl so there is an gap where you can see the bottom of the bowl.

  • Pour the wet ingredients from the small bowl into the dry ingredients gap inside of the mixing bowl, and use a spoon to stir in all of the ingredients until dry ingredients become moist.

  • Grease up a flat skillet with the olive oil, and place the skillet over a little less than medium heat (4/10).

  • Scoop ¼ of combined ingredients onto the skillet and flatten the ingredients on the skillet to make one pancake.You will repeat this 3 more times. This recipe should make a total of 4 medium sized pancakes.

  • After about 3 ½ minutes, use a spatula to flip the pancakes and let them cook for 3 ½ more minutes.

  • If pancakes are not golden brown on each side, flip them for an additional minute per side until they are.

  • Once the sides of each pancake are golden brown, place them on a plate and serve!

SWEET-TATO TOAST (Posted on 5.31.17)

Are you interested in trying something different for breakfast that can be made in 5 minutes or less?  If so, then this is the recipe for you!  : D

Nutritional Strengths:  Vitamin A, Vitamin B1, B2, and B6, Vitamin C, Copper, Manganese, Niacin, Dietary Fiber, Potassium, and Protein

Ingredients:

  • 1 medium size sweet potato

  • 2 tablespoons of peanut butter OR almond butter

  • 1-2 pinches of ground cinnamon per slice toasted sweet potato

  • 1 banana

Instructions:

  • Slice the sweet potato in half HORIZONTALLY

  • Starting at the larger size of the sweet potato, slice 2 quarter-inch thick slices of sweet potato on one of the sliced halves, and 2 slices from the other half

  • Place the sweet potatoes into a toaster and toast on the highest setting.

  • Once toaster is done, check sweet potato slices to see if they are slightly golden brown.  If they are, then they are probably ready to be taken out of the toaster.  If they are not, then toast again on medium setting.

  • Once sweet potato slices are toasted, take out of toaster and spread peanut butter or almond butter over each slice.

  • Sprinkle a pinch or two of cinnamon over the buttered side of each sweet potato slice, depneding on how much cinnamon you want.

  • Place thin slices of banana over the peanut or almond butter and cinnamon covered side of each sweet potato slice, and serve!

PHYLLO TARTS (Posted on 2.19.18)

Nutrition Strengths: Vitamin B6 & B12, Vitamin E, Calcium, Fiber, Healthy Fats, Magnesium, Manganese, and Protein

Ingredients:

  • 8 tablespoons of butter

  • 9 9x14” sheets of phyllo dough

  • 1.5 cups of sliced almonds

  • 1-1.5 cups Greek Yogurt

  • 12 black mission figs, dried and stemmed

  • 2 tablespoons of raw, unfiltered honey

Directions:

1.  Preheat the oven to 400 degrees F

2.  Melt 2 tablespoons of butter onto a baking sheet

3.  Lay 3 sheets of phyllo dough onto the baking sheet, spread 2 tablespoons of butter over the top of the sheets, and sprinkle 1/3 of the sliced almonds on top of the butter and phyllo dough

4. Repeat Step 2 three times

5.  Insert the baking sheet with the dough, butter, and almonds into the fully heated oven for 6 minutes

6.  Take baking sheet out of the oven and slice into 8 square pieces

7.  Spread Greek Yogurt over the cooked phyllo bread

8.  Cut the figs into tiny pieces and spread over the top of the Greek Yogurt

9.  Pour the honey over the Greek Yogurt

bottom of page