Poached Eggs on Whole Grain Bread

Protein and grains, the perfect way to start your day—with enough nutritional power to keep you going.

Level: Easy Servings:1 Cook & Ready in 15 Min

Ingredients:

water

2 eggs

1 slice whole grain bread

1 teaspoon apple cider vinegar or other vinegar

A pinch of sea salt

A pinch of black pepper

Preparation:

Bring about two inches of water to a boil in a small pot. Reduce flame to medium-low, water should barely simmer. Add 1 teaspoon vinegar.

Crack egg into a small bowl. Drop eggs, one at a time, into the water. After a minute, gently turn eggs over with a rubber spatula.

Cook 2 minutes for thin, runny egg; 3 minutes for firmer egg; 4 minutes for fully poached egg.

Remove from the water with a slotted spoon, dabbing under the spoon with a paper towel to remove excess water. Gently place eggs on top of whole grain toast. Season with sea salt and pepper to taste.


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Fruit Crisp

This all-natural fruit crisp is sure to become an instant classic in any home. Granulated maple sugar provides not only sweetness, but also essential minerals and amino acids.

Level:Intermediate
Servings: 8-12 Cook time: 30 Min Ready in: 1 hr an 10 Min

Ingredients:

3 apples, washed and diced (1/2 inch)

2 pears, washed and diced (1/2 inch)

1/3 cup apple juice

1/2 cup granulated maple sugar (available in specialty shops, this dehydrated maple syrup is a delicious natural sweetener and is popular in New England and also available for purchase from maple farmers)

1/2 cup whole grain pastry flour

1 cup rolled oats

1/4 cup walnuts, chopped

1/4 teaspoon ground cardamom

1-2 cloves, ground

1/2 teaspoon ground cinnamon

1/8 teaspoon sea salt

3 tablespoons cold butter

Preparation:

Preheat oven to 350 degrees.

Lightly oil a 12×12 baking pan. Spread fruit evenly in the pan and add apple juice.

In a bowl combine maple sugar, whole grain flour, rolled oats, walnuts, cardamom, cinnamon, cloves and sea salt.

Work in cold butter until evenly combined and there are no large lumps.

Sprinkle dry ingredients on top of fruit.

Cook uncovered 35-40 minutes, until topping is golden brown and fruit is tender.


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Sautéed Collard Greens with Garlic

This southern classic goes healthy by cooking in just a little olive oil and water. Collard greens are packed with essential nutrients.

Level: Easy Servings 4 Cook & Ready in 20 Min

Ingredients:

1 tablespoon olive oil

2 garlic cloves, minced

1 bunch collard greens, rinsed well and cut into 1/4-1/2 inch strips

1 cup water

1-2 pinches sea salt, to taste

Preparation:

Sauté garlic in olive oil for 1-2 minutes.

Add collard greens, water and a pinch of sea salt.

Cook 5-7 minutes or until collards are soft.


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Caesar Salad with Grilled Chicken

A lighter, heart-healthier version of this classic meal-sized salad.

Level:Intermediate Servings:4 Cook & Ready in 20 Min

Ingredients:

2 heads romaine lettuce, chopped into bite-sized pieces

12 oz grilled chicken breast, cubed

1/2 cup olive oil

2-3 anchovy fillets

1 garlic clove, peeled

Juice of 1 lemon

1 tablespoon prepared mustard

2 tablespoon red wine vinegar

1 tablespoon granulated cane juice or Sucanat (available in health food and specialty shops)

1/3 cup freshly grated parmigiano reggiano cheese

1 cup whole grain croutons

Preparation:

Combine romaine lettuce and cubed chicken in a large mixing bowl.

In a food processor puree olive oil, anchovies, garlic, lemon juice, mustard, vinegar, granulated cane juice and parmigiano cheese.

Pour dressing onto salad and toss until coated. Top with whole grain croutons.


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Carrot Ginger Soup

The spicy ginger contrasts nicely with the carrots’ natural sweetness. This healthy soup is a great side dish or can even be the main course of a vegetarian meal.

Level: Easy Servings: 4-6 Cook time & Ready in 30 Min

Ingredients:

10-12 carrots

2 inches ginger, peeled

5 cups chicken stock

1 cup apple juice

Sea salt, to taste

Scallions, minced

Preparation:

Bring carrots, ginger, stock and apple juice to a boil.

Add 1 teaspoon sea salt (or to taste), cover and lower flame to medium for 15 minutes or until carrots are soft.

Remove carrots and ginger and puree in food processor with a small amount of liquid from the soup. Add pureed carrots back to the soup and bring to a simmer to blend flavors.

Ladle into bowls and garnish with minced scallions.


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Stomach Soothing Tea

A warm or cool cup of this herbal infusion helps to banish indigestion.

Level: Easy

Ingredients:

1 tablespoon dried linden flower

dash dried dandelion root

dash dried citrus peel

dash dried peppermint

pinch dried chamomile

pot of boiling water

Preparation:

Mix herbs in a teapot. Pour boiling water over the mixture and steep.

Dosage: 1 cup, warm or chilled


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Lemon Balm Cordial

• A soothing herbal tonic, which can be taken throughout the day.

Level: Easy Servings : 36 Cook time: 30 min Ready in 336 hr
Ingredients:

• 1 tablespoon eyebright
1 tablespoon bilberry leaf
1 tablespoon blueberry
1 tablespoon goji berries
1 whole prune
1 pint boiling water

Preparation:
• Combine ingredients in a large jar. Shake.
Let steep for 2 weeks. Strain.
Dosage: 2 teaspoons in 4 ounces water, up to 6 times a day.

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