tag:blogger.com,1999:blog-5716020422902453502024-02-19T01:32:07.987-08:00Wholly Legume~Whole Food, Whole Health, Whole Living~Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.comBlogger33125tag:blogger.com,1999:blog-571602042290245350.post-29110495806860632512017-01-12T05:56:00.000-08:002017-01-12T05:56:52.854-08:00Roasted Vegetables<div class="separator" style="clear: both; text-align: left;">
My favorite thing to do is look in the pantry and fridge and see what I have left in there and make a menu off of that and then make new recipes with the few things I have left. This recipe kind of came from a few leftover fresh vegetables. Roasted vegetables are an easy meal and different vegetables can be added or subtracted to fit your families taste buds (and whatever you have in your pantry/fridge). </div>
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We like to eat it with a variety of vegetables such as red potatoes, sweet potatoes, onion, broccoli, mushrooms, yellow squash and zucchini. And these can be roasted with a plant based mayonnaise or nothing at all. I like to add some plant based mayonnaise (or even hummus), chik-like seasoning, dried parsley and dried basil. </div>
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Frozen vegetables can be used too. Pretty much whatever you have in your food storage.</div>
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Another option is to use carrots instead of a sweet potato if that is not a favorite in your home.</div>
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All ready to go into the oven. I like to make sure that it is spread out evenly so every piece is roasted well. And the picture below is what it looks like after it is all finished. This is a great dish to serve with a salad or just some bread. My kids love it and it is an easy meal to prepare and make.</div>
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<b><u>Roasted Vegetables</u></b></div>
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4 red potatoes, cubed</div>
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1 large sweet potato, cubed</div>
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1 cut broccoli</div>
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1 medium zucchini, cubed</div>
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1 yellow squash, cubed</div>
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1 small onion, chopped</div>
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8 small mushrooms, chopped</div>
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1/4-1/2 cup mayonnaise (vegan) optional</div>
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1 1/2 tsp dried parsley</div>
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1 1/2 tsp dried basil</div>
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1 TBS chik-like seasoning</div>
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1. Prepare vegetables and place in large mixing bowl.</div>
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2. In a separate bowl mix the mayonnaise and seasonings together. And mix into the vegetables.</div>
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3. Place on a large cookie sheet and roast in a 350 degree oven for 45-60 mins.</div>
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**this recipe can be roasted with no seasonings or mayonnaise just a few dried herbs**</div>
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Enjoy!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-54568854585174271042017-01-11T19:21:00.002-08:002017-01-12T07:16:33.114-08:00New Year's Resolutions? Or SMART Goals? The 'How' to make it stick and be successful!It is that time of year where we make 'New Year's Resolutions' and say 'this is the year I will make the big changes and meet all of my goals'! But what most people do not realize is the 'goals' that are made are outcome goals (what they want to see) and are not <b>SMART</b> goals (behavioral and lifestyle changes to make it to the outcome goal). We want to see the changes without any behavioral modifications. We do not make ourselves accountable to anyone or anything just some outcome out in the sky that is not tangible or reachable. But there are ways to make SMART goals and stick with them and make them successful. <b>SMART</b> goals stands for: <b>Specific, Measurable, Achievable, Realistic, Time frame</b>. <b> </b>As a Health Coach I have worked with many clients to set up good <b>SMART</b> goals so they can reach their outcome goals. I will tell you that I have struggled and I have not met goals because I lose focus and I lose motivation (most likely because I was not accountable to anyone but myself). But when setting <b>SMART</b> goals it is important to re-visit them weekly. It is important to have an accountability partner so someone else to nudge or poke to get you out there to meet your weekly <b>SMART</b> goals. It is important to see if the outcome goal will be reachable week to week. It is not going to happen overnight and honestly an outcome goal needs to be reasonable. <br />
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Here are the five ways to make the correct <b>SMART</b> goals and reach those short behavioral goals and make them your outcome goal.<br />
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<b>S (Specific): </b>Set a<b> specific</b> goal. <br />
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<li>What am I going to accomplish? Say my goal is to eat more vegetables overall, so I want to say my goal is to 'eat 2 servings of vegetables a day for the week'.</li>
<li>How is this going to help me? I will definitely lose weight if I am eating more fiber and healthy foods.</li>
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<b>M (Measurable):</b> Make the goal <b>measurable</b>. </div>
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<li>It is important to be able to track progress. Say I want to read more books on a specific topic, then I would set a goal to 'read 10 pages a day in my book'.</li>
<li>How is this going to help me? I will become more knowable over the year.</li>
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<b>A (Achievable):</b> Make the goal <b>achievable</b>. </div>
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<li>Ask yourself if this goal can be achieved in a week...? It needs to be a goal that is manageable in a small period of time.</li>
<li>For instance a goal would read like... 'Walk 20 minutes 3 days this week'.</li>
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<b>R (Realistic):</b> Make the goal <b>realistic</b>. </div>
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<li>Is this goal appropriate for my current situation? Ask yourself if you can complete this goal in a week... For someone that has never eaten a salad in their life but wants to start (yes, I have met those clients that have never had a salad!) should have a goal of 'eat one small salad for one meal 3 days this week'.</li>
<li>And set a goal that will challenge you a little for the week to help with motivation. A little challenge goes a long way!</li>
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<b>T (Time frame):</b> Set a <b>time-frame </b>on the goal.</div>
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<li>Crucial part of your goal is setting a time frame on it. There is no use to set a time frame on the outcome but on behavioral goals each week a time frame is very important and helpful.</li>
<li>Tangible goals are very helpful because it is something that can be touched and it is within arms reach.</li>
<li>So setting a time frame goal is... 'Drink 4-16oz glasses of water a day' or 'Run 1 mile 3 days a week'. Both of those goals are very doable and they have a time frame because it is either every day or several days of the week. I have had some of my clients actually write down the days they will do certain things because they put it in their calendar and it makes it easier to achieve. </li>
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So setting <b>SMART</b> goals will set you up for success with your outcome goals. Use this as a guideline of how to set your week to week goals. Make sure you have an accountability partner to guide you along the way. And just think maybe your partner needs you too for the same reason. We can help each other.</div>
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If you have questions about how to set goals let me know and I can give a little more guidance.</div>
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Blessings! And have fun setting <b>SMART </b>goals!</div>
Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-54247705530813587192016-08-18T14:14:00.001-07:002016-08-18T14:14:28.449-07:00Basil Garbanzo Bean Salad<div class="separator" style="clear: both; text-align: center;">
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Summer time is an excellent time for using yummy vegetables in the garden or from the local farmers market! There are so many ways to use legumes and vegetables together that can make a perfect meal! I am thankful that my family will eat whatever I make and enjoy it most of the time too. We had fresh basil and lots of it so that is the reason for this recipe. I had some frozen garbanzo beans in the freezer in 2 cup container that I made several weeks ago. So that made this salad quick and easy once I thawed out the garbanzo beans.</div>
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So I used 2 cups of cooked garbanzo beans, 2 small pickling cucumbers, 1 small red onion, 1/2 orange pepper (or 4 petite orange peppers), 1 medium tomato, and a large bunch of basil (it was 1/2 cup finely chopped basil). I used 3 TBS red wine vinegar or 1-2 TBS lemon juice can be used and 1 tsp garlic salt.</div>
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I like soaking and sprouting all of my legumes and grains if I can before cooking them. It makes them easier to digest and taste better as well! And I like having them ready to go in the freezer (or canned will work as well) so a quick and easy salad can be put together quickly. Chop up the vegetables very fine or use a vegetable chopper to make light work of the vegetables and then they are the same size.</div>
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The salad all mixed up and ready to eat! It was very yummy! The kids said they could really taste the basil, Great! That was the whole point, we love the taste of basil and what an excellent way to use it! We ate this plain with tomato sandwiches but it can be served with a crusty bread or with some salad greens for a complete meal.</div>
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<b><u>Basil Garbanzo Bean Salad</u></b></div>
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2 cups garbanzo beans, cooked (or 1 15 oz can)</div>
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1 medium tomato, minced</div>
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2 small pickling cucumbers, minced</div>
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1 small red onion, minced</div>
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1/2 orange pepper, minced (or 4 petite orange peppers)</div>
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1/2 cup basil, minced</div>
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3 TBS red wine vinegar</div>
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1-2 TBS lemon juice</div>
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1 tsp garlic salt (or to taste)</div>
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1. In medium bowl add cooked garbanzo beans.</div>
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2. Mince all vegetables and add to the bowl with garbanzo beans.</div>
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3. Add vinegar or lemon juice and garlic salt.</div>
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4. Mix well and serve. Can marinate for several hours or eat right away with crusty bread or salad greens.</div>
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Enjoy!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-69508384711295609812016-08-01T14:28:00.004-07:002016-08-01T14:35:28.484-07:00What a child needs to grow up to be a stable adult!<div class="MsoNormal">
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">This is a little bit of a different post... it is about kids and what they need. I like to continue my education and sometimes it is just reading a non-health related book.</span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">One of my favorite things to do besides walking,
hiking in nature and cooking is reading.
It is always fun to read a good book that will help me be a better
person. Before having kids and while I
was pregnant I read a lot of parenting books about discipline, parenting skills
and the like. It was all very
interesting. But honestly nothing
prepares us for parenting than just doing it and being a parent. Meaning we interact with our kids, we play
with our kids, we take our kids for walks and hikes, we share memories of when
we were younger and just plain sharing with them. The most important thing is praying over our
kids daily and making sure we are showing them love. <o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">In the most recent book I read, for my own self-esteem
and to help me be a better health coach and just a better person, it explained
what kids need during the character-forming years of childhood. I really enjoyed the list that they gave, and
as I looked at it, I asked myself if I was doing this for my children. Am I showing them the kind of love they need? Am I a good parent? No one is a perfect parent and every child is
different so parenting style and personality differences vary but the list is
wonderful so it can apply to anyone.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">Let me share…<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">1. A child needs an accepting father
and mother, who model healthy male and female characteristics.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">2. A child needs to be loved
unconditionally, just because the child needs love for being who they are and
needs the privilege of reaching out in love to their parents in the best way they
can at every stage of development and having that love accepted.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">3. A child needs to be acknowledged,
received, heard, included, and considered important.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">4. A child needs affirmation, words of
encouragement and praise, not just for accomplishments but for personal
characteristics as well.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">5. A child needs support, a supply of strength
and assistance to achieve.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">6. A child needs trust in their
primary care givers, the ability to rely on them to meet their physical and
emotional needs as they mature.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">7. A child needs knowledge and instruction
equal to the level of their inquiry.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">8. A child needs safe and nurturing
touch without fear of pain or invasion.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">9. A child needs direction, gentle
training for decision making and the governing of self.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">10. A child needs active participation
and caring from the significant other in their life, time devoted specifically
to that child.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">11.A child needs a sense of security,
a peaceful home, the pure joys of the magic of early childhood, a comfortable
routine, so that life is predictable and the consistency of knowing that
imposed consequences would be just, based on principles, not emotions.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">12. A child needs wings, Freedom, at
the appropriate age and maturity level, to make their own choices in life.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">That is a lot of information but it is so important
to show love in the home and to your children.
My kids have similar but very different personalities and I have to
discipline and react differently to my kids.
All kids are sensitive and all kids just want acceptance, so disciplining
with love and sometimes walking away because they are driving you nuts is the
best policy. I have learned in our
disciplining is to make them think when they have done something they should
not have done and also to make sure to always reward for the good behavior. It is so easy to get frustrated with a child
but first think about how they will react to the situation and how they feel
even when they have done something wrong.
Words can be harsher than any time out or running laps. Sometimes they just need a job because they are
bored or they need to get rid of their energy by running around the outside of the house.<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt; line-height: 115%;">With all of that said it is so important to
discipline out of love than anger. And
show your children love in ways that will build them up and prepare them to be stable
adults. I know easier said than done but
it can be done! I am so thankful for a loving God that has shown us the way and for prayer! The only thing that gets me through some days!<o:p></o:p></span></div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-73618556756718173412016-07-12T07:02:00.001-07:002016-07-12T07:11:51.270-07:00Baked Tortilla Chips & a Quick Picnic Salad!<div class="separator" style="clear: both;">
First off Happy Birthday to my wonderful husband who is 36 years old today! This blog post is for him because he loves my bean salads and lives through all of the food testing and tasting! I love him so much!</div>
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Anytime of the week is a good time for chips and salsa or a yummy bean salad! When we decided to go whole food plant based and remove oil from our home, chips was the hardest thing for me to give up because I like crunchy foods. I did not know what to do as an alternative that would be crunchy that did not include oil. So I did some searching and decided to try my hand at baked chips. I have baked chips before and did not like them because I added ingredients to them. I like the taste of plain corn tortillas so I figured I would like plain baked chips. Well I was right, they are delicious! And add them to my <a href="http://www.whollylegume.com/2016/04/what-do-i-call-it-plant-based-cheese.html">plant based queso sauce</a> and it is a real treat! Another treat is making a quick bean salad to go with the queso and the baked chips. And a quick bean salad is great for picnics too! Bring them both and you have a whole meal! </div>
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The baked chips are very easy to have ready and after I bake them I put them in a ziploc bag or a rubbermaid container to keep them fresh (for up to a week). Mind you they do not last that long in our house but it is a possibility. Paul & Lukas like them extra crunchy and then Elsie & I like them just crunchy.</div>
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Easy bean salad that can be made and brought to a picnic! Very yummy and very easy!</div>
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Any corn tortillas will work but the thinner ones will bake up faster. So if the tortillas are thicker they need 30 seconds to 1 minute longer on each side.</div>
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I can usually fit 6 tortillas to my cookie sheet at one time (these tortillas were thicker and bigger around, I like the mission thin tortillas the best for baking). You can score them before baking or bake them whole. I learned that either way works but when baking whole they need a little extra time (by 30 seconds and sometimes just leaving them on the pan to cool at the end helps them crisp up some more).</div>
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Bake them in a preheated 350 degree oven for 7 minutes and then flip them over and bake for another 7 minutes. If using thicker tortillas they may need 8 minutes and then 7 minutes after flipping them.</div>
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They are addictive when they are hot out of the oven. Lukas & Elsie eat them so fast I have to keep baking for a while to keep up with them!</div>
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Now for the Picnic bean salad. All you need is 4 major ingredients. It takes 1 can of black beans (or 2 cups of cooked <a href="http://www.whollylegume.com/2016/03/our-favorite-black-bean-soup.html">black beans</a> (recipe is in the middle of the blog post) from my black bean soup recipe), 1 can of corn, 1 can of rotel (with lime juice & cilantro) and 1 bunch of cilantro (when chopped up fine it is about 1/2 -3/4 cup of cilantro).</div>
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Frozen corn can be used too but this is just so easy and the ingredients can be on hand.</div>
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Here is the recipe without the cilantro which can be done, but it is not as flavorful without the fresh cilantro but it is personal preference.</div>
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<b><u>Baked Corn Chips</u></b></div>
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6 corn tortillas</div>
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Baking sheet</div>
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1. Preheat oven to 350 degrees.</div>
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2. Put 6 corn tortillas on a baking sheet, score into chips.</div>
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3. Bake for 7 minutes on each side.</div>
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4. Serve with queso sauce, bean salad, salsa or anything that goes well with tortilla chips.</div>
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<b><u>Picnic Bean Salad</u></b></div>
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1 - 15 oz can black beans (or 2 cans cooked black beans)</div>
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1 - 15 oz can corn</div>
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1 - 10 oz can rotel with lime juice & cilantro</div>
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1/2 - 3/4 cup fresh cilantro, chopped fine</div>
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1. Mix canned ingredients together. Add chopped cilantro.</div>
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2. Serve with tortilla chips or over a bed of greens.</div>
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Enjoy!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-35902707522971434252016-05-13T04:36:00.000-07:002016-05-13T04:36:16.086-07:00Wholly Legume Loaf<div class="separator" style="clear: both; text-align: center;">
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I have always wanted to create a loaf that does not have cheese or eggs or bread crumbs. I grew up on Cottage Cheese loaf or Special K loaf and it was always a special treat. When I made it for my family a couple years ago (it was a treat for me and Paul...) the kids were amazed at what went into it and they did not like it very well. They thought it was kind of weird. That is good because it is not something I want to make very often. So I thought of making a loaf using bulgur wheat and lentils as a base for the loaf and I really enjoyed it. The kids only liked it if I put barbecue sauce or ketchup on it. They kind of thought the lentils created too much texture. (Maybe if I blend up a bunch of the lentils they might like that better so I will try that next time I make it.) It is a simple loaf and something that can be made ahead of time and baked the day you want to serve it. And I like to make the bulgur wheat and the lentils ahead of time so then the loaf can be thrown together and baked. </div>
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I like to add a lot of veggies (I realize that gives a lot of texture as well). Celery, carrot, mushrooms, onion, and peppers. Mince them up so they are small or can process in a food processor.</div>
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All mixed together. The bulgur wheat, lentils, vegetables and seasonings. </div>
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To cook bulgur wheat (and make 3 cups cooked): 3/4 c dry bulgur wheat and 1 1/2 cups of water, bring to a boil, reduce to simmer, cook for 15 minutes, and let sit covered off heat for 5 minutes, then it is ready to be used or can be stored in the fridge for 1-2 days before using.</div>
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To cook lentils: (I like to soak my lentils for 24 hours before cooking but it is not required) 1 c dry lentils, 3 cups of water, bring to a boil, reduce to simmer, cook for 20 minutes, and remove from heat and they are ready to be used or can be stored in the fridge for 1-2 days before using.</div>
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The mixture of the bulgur wheat, lentils, vegetables and chia seed mixture is what holds it together. I used 3 TBS ground chia seeds (ground them in a coffee grinder) + 3/4 cup of water and let sit for 10 minutes or until gelatinous.</div>
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Optional: put barbecue sauce or ketchup in the bottom of the glass pan before pressing the loaf mixture into the bottom of the pan. Press the mixture into a 9x13 glass dish or 2 8x8 glass dishes. And bake in a 375 degree oven for 30-45 minutes. It is a very simple dish and I served it with butternut squash, asparagus, and broccoli.</div>
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<b><u>Wholly Legume Loaf</u></b></div>
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3 c bulgur wheat, cooked</div>
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3 c lentils, cooked</div>
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3 TBS ground chia seed + 3/4 c water </div>
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1 small onion, minced</div>
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2 celery stalk, minced</div>
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3 mushrooms, minced</div>
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1 carrot, minced</div>
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1/2 green or red pepper, minced</div>
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1 tsp salt</div>
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1 tsp garlic powder</div>
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1 tsp basil</div>
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1 tsp oregano</div>
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1 tsp parsley</div>
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2 TBS nutritional yeast</div>
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2 TBS chik-like seasoning</div>
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1. Mix the ground chia seed and water together and set aside to become gelatinous.</div>
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2. Prepare the vegetables and mince and put into large bowl.</div>
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3. Mix together the cooked bulgur wheat, cooked lentils, vegetables, seasonings and chia mixture together well.</div>
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4. Squeeze ketchup or barbecue sauce on the bottom of a 9x13 or 2 8x8 pans and press loaf mixture into bottom of pan.</div>
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5. Bake for 30-45 minutes in a 375 degree oven.</div>
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Enjoy!</div>
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com2tag:blogger.com,1999:blog-571602042290245350.post-64441539442797752072016-04-14T13:35:00.002-07:002016-04-14T13:35:05.649-07:00What do I call it... Plant Based Cheese?!This is a hard one for me... I do not like to use substitutes for animal products because if we are going to avoid it we should just avoid it and not try to make substitutes for it. And as a health coach I always try to make sure my clients can enjoy real food and not have to work too hard in the kitchen because the majority of the time they do not like cooking. Or they are cooking for their family which can be harder too, especially when making big changes. And cheese is usually the hardest thing to give up for most people. So here goes a couple recipes for anyone to try. <br />
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So my family and I tried some plant based cheeses for fun! Some were pretty gross and other just okay and then we finally found two that we really like after some major alterations! I will only tell about the two that we really liked. We will skip the details on the gross ones. :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzaPdI8GUJyvE3AzfQv0nubODveKl7um1UJiNjJDPRiXJzXZwo8SwcC1VtJh814-o8H03DTOkkP9VDgX8FSSaea2SkFG5kssyOQitJY4SL5A8wTdcoQ6SnLArgxeTSPcueRervZaLTBwfP/s1600/Vegan+Queso+%25232.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzaPdI8GUJyvE3AzfQv0nubODveKl7um1UJiNjJDPRiXJzXZwo8SwcC1VtJh814-o8H03DTOkkP9VDgX8FSSaea2SkFG5kssyOQitJY4SL5A8wTdcoQ6SnLArgxeTSPcueRervZaLTBwfP/s320/Vegan+Queso+%25232.jpg" width="180" /></a></div>
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The first one is a queso sauce and very versatile. It can be used for dipping, drizzling or dumping on a lot! When I served it at a family gathering the other day they said they could not tell it was non-dairy plant based. I hope you all were telling the truth! ;) This one I drizzled it on my black bean soup and it was so good just like that.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL4Jl3Bmdyc-oL8nBF9zvP4RBCB4sepWXYXuRcyW74VsO5NzMaS524w5vFCuaJto_WyXQ0Pgx0zchIQDwQNhkNw4WMc1TKeAK4aILYtHp8zR-Uvk3bp2Eah_JCi0Pueyhpcw3ojbUT3N-0/s1600/Haystacks+w+queso.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL4Jl3Bmdyc-oL8nBF9zvP4RBCB4sepWXYXuRcyW74VsO5NzMaS524w5vFCuaJto_WyXQ0Pgx0zchIQDwQNhkNw4WMc1TKeAK4aILYtHp8zR-Uvk3bp2Eah_JCi0Pueyhpcw3ojbUT3N-0/s320/Haystacks+w+queso.jpg" width="180" /></a></div>
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The queso sauce is a great alternative to your typical cheese and sour cream on your taco salad or haystack. Here I dumped it on and obviously you cannot see the beans under the salad and guacamole! But is has a great flavor for getting it wet. I know some like their ranch dressing this is also a great alternative to that.</div>
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My favorite thing to eat is chips and salsa! I love hot salsa so I would add sour cream to it to cool it off a little (and I do not like sour cream but it was good with the salsa). Well the queso sauce is so good with salsa and chips. So happy with this alternative. And honestly it is really healthy too. Not too high in fat which is usually what most people do not like about cheese or the alternative cheeses is the fat.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2oCY5yO975KeE4c4boG1mkarSZuKigqag91wBuiKc4tNyGHyNkQfPlYcDiW8MSTgt8TwsSXBJABhClduhBM4P7uskxqfxc6UH_6QOBFmvZlwjcGowTMVFxZlYWHDjKmCEkGUTtrFD3jE/s1600/Vegan+Queso+%25231.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2oCY5yO975KeE4c4boG1mkarSZuKigqag91wBuiKc4tNyGHyNkQfPlYcDiW8MSTgt8TwsSXBJABhClduhBM4P7uskxqfxc6UH_6QOBFmvZlwjcGowTMVFxZlYWHDjKmCEkGUTtrFD3jE/s320/Vegan+Queso+%25231.jpg" width="320" /></a></div>
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The first batch of this sauce that I made it was too runny and tasted like a big vat of nutritional yeast. Now I like nutritional yeast but I do not like it that much! So I modified and modified until it was easy for me and my family and what I know my clients will have on hand and what I know they can find in stores near them. I want to make it as easy as possible. That is really the whole point of this blog anyway! Recipe for queso sauce below...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtuoqdNKKbaYWUpnRQA_vmyLNroiY9-dwlJIS2ib2kavLTa_BVBY6Mx5eO3eslOTsy_SUh9mRWuz7vd3IetRuBZI8Qsb7S9p1FIwgbapB5YYYNYbvr-taYAApy7RsUoJ-uu9W321Uu1Lh9/s1600/Black+Bean+Tacos.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtuoqdNKKbaYWUpnRQA_vmyLNroiY9-dwlJIS2ib2kavLTa_BVBY6Mx5eO3eslOTsy_SUh9mRWuz7vd3IetRuBZI8Qsb7S9p1FIwgbapB5YYYNYbvr-taYAApy7RsUoJ-uu9W321Uu1Lh9/s320/Black+Bean+Tacos.jpg" width="320" /></a></div>
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The next 'cheese' we tried was a block cheese. My kids call it 'cashew block' which just makes me laugh! They love this alternative and eat it about 2x a week with different sandwich options. They love making their own food at the table! So for lunches we will makes fun sandwiches or burritos. So this first one we made was for Taco Tuesday and we had black beans, greens, cashew 'cheese' and other veggies stuffed in it. And of course a little salsa or taco sauce.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMeEvM2r3k759qBuf5FYekoonakcbeE4_RMwFnpBoIbqpiDCoVEKGYi4n73U4q0qgiSB05v7cdZdjYT4VMafHdrdHvjPW5ybvx49ulVe4VIPXTxnicTabkhi2f2yKSO3uubEL5KPtFLPb6/s1600/Choplet+Cashew+cheese.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMeEvM2r3k759qBuf5FYekoonakcbeE4_RMwFnpBoIbqpiDCoVEKGYi4n73U4q0qgiSB05v7cdZdjYT4VMafHdrdHvjPW5ybvx49ulVe4VIPXTxnicTabkhi2f2yKSO3uubEL5KPtFLPb6/s320/Choplet+Cashew+cheese.jpg" width="320" /></a></div>
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This one we we used homemade whole wheat bread, hummus, sprouts, gluten patties (or veggie burgers) and cashew 'cheese'. I served it with cucumbers and tomatoes as well. This is an odd recipe and I learned it from the cookbook '7 Secrets Cookbook'. And I say odd because it uses agar powder which I found at an Asian store but it can also be bought from <a href="http://www.amazon.com/Telephone-Brand-Agar--Agar-Powder/dp/B00PACC7EU/ref=sr_1_8_a_it?ie=UTF8&qid=1460664924&sr=8-8&keywords=agar+powder">Amazon</a> which is where some friends have bought it. The first time I made it I didn't do it quick enough and it almost solidified in the pan that I was using to thicken the agar and water. But I was successful. I had to modify the recipe the second time because I wanted it to have more flavor. Either way the kids liked it and they think it is neat because it slices and it is more like a real piece of cheese (but we still do not compare it).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQWVv9Pc2Rz4PYV4Lmd3I5K4fiCFMGfqEaTiPQI5g9z8If6vxEihRMEKLk4LEnyodzC0azxNhuukaZGfsSW9LKz8Ni2hf8obiPWa10L-88C0-mcm_KDaxKh_eCgZ1oWDF2vGG_-fsdDn3O/s1600/Sandwich+Cashew+Cheese.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQWVv9Pc2Rz4PYV4Lmd3I5K4fiCFMGfqEaTiPQI5g9z8If6vxEihRMEKLk4LEnyodzC0azxNhuukaZGfsSW9LKz8Ni2hf8obiPWa10L-88C0-mcm_KDaxKh_eCgZ1oWDF2vGG_-fsdDn3O/s320/Sandwich+Cashew+Cheese.jpg" width="320" /></a></div>
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And the last one was we toasted the bread, added hummus, sprouts (we use alfalfa, clover, radish and broccoli seeds for our sprouts), tomato and the cashew 'cheese'. Either way it is fun to add to a sandwich or burrito. We also cut it in little pieces and added it to our haystacks. We couldn't really taste it but it was still a fun way to eat it. So try out the recipes and see which one is preferable for your family. Some say they are happy with nothing at all or do like the alternative.</div>
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<b><u>Queso Sauce</u></b></div>
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1 c water</div>
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1 TBS lemon juice</div>
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1/4 c roasted red pepper</div>
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3 TBS green chilies </div>
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3+ TBS jalapenos (I used the canned variety and this is our favorite way to eat it)</div>
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1/2 c cashews (soak overnight or for 2+ hours they will blend up nicer and creamier)</div>
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1/2 c oats (quick oats will make a lighter sauce and regular rolled will make it a lot thicker)</div>
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3 TBS nutritional yeast flakes</div>
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1 tsp onion powder</div>
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1/2 tsp garlic powder</div>
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1/2 tsp salt</div>
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1. Put all ingredients in a blender (high speed blender works best) in the order stated and blend for 90+ seconds.</div>
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2. Serve warm with your favorite salsa, salad or just for dipping!</div>
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<b><u>Cashew Block Cheese</u></b></div>
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<u>2</u> c water</div>
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3 tsp agar powder (<a href="http://www.amazon.com/Telephone-Brand-Agar--Agar-Powder/dp/B00PACC7EU/ref=sr_1_8_a_it?ie=UTF8&qid=1460664924&sr=8-8&keywords=agar+powder">buy here</a>)</div>
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1 c raw cashews (soak overnight or for 2+ hours, they will blend up smoother)</div>
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1/4 c roasted red pepper</div>
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<u>1</u> TBS lemon juice</div>
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1 TBS nutritional yeast flakes</div>
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1 tsp salt</div>
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1 tsp onion powder</div>
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1/2 tsp garlic powder</div>
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1. Put all ingredients except 2 cups of water and 3 tsp agar powder in blender and set aside.</div>
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2. Have a glass pan (I used an 8x8 pyrex dish) ready to pour mixture immediately into. It sets up fast.</div>
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3. Mix 2 cups of cold water and 3 tsp agar powder together in medium pan and bring to a boil. Mix for 1 - 1 1/2 minutes at a boil. </div>
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4. Pour water/agar powder from pan into blender immediately and blend for 90-180 seconds.</div>
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5. Pour mixture into the glass pan and let set up. It takes about 30 minutes in the refrigerator and it will keep for 2 weeks in the refrigerator. I was told you can freeze it and then shred it but have not gone to that extreme. We are just happy for something fun to try and eat once in a while.</div>
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Hope you enjoy and let me know what you think about our crazy recipes!</div>
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-64909951201010752802016-03-30T14:43:00.001-07:002016-03-30T14:44:10.264-07:00Our favorite... Black Bean Soup!This is a soup we can eat all year round! Usually we like our soups when it is cold outside and the wood stove is cranked up! Black Bean soup is good with haystacks because it is thicker, it is good as nachos, or it is good just as soup with some fresh cilantro and tortillas. It soup freezes well and will keep in the fridge for 2-3 days before you want to serve it. I like to make my black beans ahead of time and have then in the fridge or in the freezer so the dish is quick and easy. The first part of the post is how I make my black beans. It is best to make them ahead so this meal is quick and easy or just to have on hand for a quick meal. And black beans are really good with potatoes or sweet potatoes and steamed vegetables. So dual post in one!<br />
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Having fresh cilantro in the garden or in the fridge is wonderful for this soup! And the soup can be mild or spicy depending on what you want to put in it. I make it mild for the kids and then Paul & I add either jarred jalapenos, pico de gallo or hot sauce.</div>
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First of all, how to make the black beans... I soak and sprout my legumes, grains and seeds before using them. It helps with abdominal pain and we absorb the nutrients from the food better when it is soaked and sprouted. Add 2 cups (or 1 lb bag of black beans) to a 1/2 gallon jar and fill to the top with water. These sprouting lids can be purchased online or at your local health food store. And soak overnight or up to 24 hours.</div>
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After 24 hours drain off the water and rinse. The black beans can be used at this time or they can be sprouted for another 1-2 days. Make sure to rinse the beans 2x a day. They soak up a lot of water. From 2 cups of beans they become 5 1/2 - 6 cups of beans after soaking for 24 hours.</div>
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After they have been soaked they need to be cooked (cooking them before making the soup is ideal but if cooking in a slow cooker all of the ingredients can be placed in a slow cooker and cook on low for 6-8 hours). I like to use a pressure cooker to cook my legumes because it is quicker and fairly easy.</div>
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Add 2 TBS onion powder, 1 tsp garlic powder, 2 TBS chik-like seasoning, 1 TBS cumin, and 5-6 cups of water to the pan and cook for 1-2 hours in a traditional pan on the stove or 6-8 hours on low in a slow cooker or for 15 minutes at pressure in a pressure cooker.</div>
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Make sure to add the 5-6 cups of water! Once the black beans are cooked (cook them ahead of time it is so much easier) prepare the vegetables.</div>
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For the Black Bean Soup I like to add several vegetables. 1 large onion, 2 peppers (color of your choice), 2-3 carrots, 1-3 cloves of garlic, 4 oz mushrooms (not pictured, gives it a meaty type texture very delicious). I like to use a vegetable chopper to make them as small as possible.</div>
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And then the kids can help me chop. Once the vegetables are prepared them can chop them up and of course they like helping.</div>
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Saute the vegetables in 1/2 cup of water. Oil is not necessary because of the water. Saute for 5-8 minutes or until the vegetables are to desired tenderness. (When the cooked black beans are added it only needs to heat up so make sure the vegetables are done.)</div>
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Then add 1 tsp salt 1/4 tsp cayenne pepper (optional), 1/2 tsp basil, 2 TBS chik-like seasoning, 2 TBS cumin. Let it saute for 1-2 minutes longer.</div>
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Then add the cooked black beans and mash them a few times or use an immersion blender and add another 2-3 cups of water. And leave on stove for 15-20 minutes to warm up and let flavors mix.</div>
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<b><u>Black Bean Soup</u></b></div>
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6 c black beans, cooked</div>
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1 large onion, diced</div>
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1 green pepper, diced</div>
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1 red pepper, diced</div>
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4 oz mushrooms, diced</div>
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3 garlic cloves, minced</div>
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2 carrots, diced or shredded</div>
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1 tsp salt</div>
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1/4 tsp cayenne pepper (optional)</div>
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1/2 tsp basil</div>
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2 TBS cumin</div>
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2 TBS chik-like seasoning</div>
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3+ c water</div>
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Instructions</div>
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1. Saute vegetables in ¼ c water on low setting until tender.</div>
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2. Add remaining ingredients and 3+ c water until desired consistency.</div>
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3. Use a masher or immersion blender and mash/blend a few times.</div>
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4. Simmer for 15 - 20 minutes.</div>
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Enjoy!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com4tag:blogger.com,1999:blog-571602042290245350.post-7945662950317001812016-03-02T17:52:00.002-08:002016-03-02T17:54:25.760-08:00Creamy Vegetables Over Potatoes<div class="separator" style="clear: both; text-align: left;">
Potatoes are such a welcome treat in the colder months but sometimes they can be boring. I came up with a topping that brings together the vegetables, beans and a comfort type sauce. This is a great sauce that can also be served over rice or noodles as well, it is very versatile. My husband said it is kind of like a stroganoff just a healthier version without the dairy. Also this is a recipe that is good as a leftover, I like to make recipes that can be a leftover at least once a week. </div>
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The sauce is good over rice, noodles, potatoes, sweet potatoes or any other winter squash. It is a simple one dish meal.</div>
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Before I start I like to get the cashews soaking. Soaked cashews blend up better and seem to make them creamier.</div>
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Any combination of vegetables and legumes will work in this. I used broccoli, carrots, celery, mushrooms, onions, peppers and cooked garbanzo beans. (I like to have beans and legumes cooked and in the freezer at all times so I can prepare a meal quicker.) Chop up the vegetables in small pieces (about the size of the garbanzo beans).</div>
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Saute the vegetables in 1 cup of water with the lid on for 10 - 15 minutes or until vegetables are tender.</div>
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After cooking for 10 - 15 minutes add the cooked garbanzo beans and cook another few minutes to warm the beans.</div>
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While the vegetables are cooking prepare the sauce. Blend together the soaked cashews, arrowroot powder (or cornstarch), chicken like seasoning, nutritional yeast, salt, and water. And add blended sauce to the pot of vegetables and garbanzo beans. </div>
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Over medium high heat cook sauce for 5-7 minutes or until desired thickness.</div>
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<b><u>Creamy Vegetables</u></b></div>
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3/4 cup cashews (+2 cups of water to soak cashews, discard water & rinse after soaking)</div>
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1 onion, chopped</div>
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1 head broccoli, chopped</div>
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3 carrots, chopped</div>
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2 celery stalks, chopped</div>
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8 oz mushrooms, chopped</div>
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1/2 red or orange pepper, chopped</div>
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2 cups garbanzo beans (or 1 can)</div>
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1 TBS arrowroot powder (or cornstarch)</div>
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2 TBS chicken like seasoning</div>
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2 TBS nutritional yeast flakes</div>
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1/4 - 1/2 tsp salt</div>
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2 cups water</div>
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Directions:</div>
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1. Soak cashews in 2 cups of water while preparing the vegetables.</div>
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2. Chop vegetables and cook in 1 cup of water for 10 - 15 minutes or until vegetables are to desired tenderness. Add garbanzo beans after cooking vegetables for 10-15 minutes.</div>
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3. While vegetables are cooking prepare sauce. Discard water from soaked cashews and rinse.</div>
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4. Blend soaked cashews, arrowroot powder, chicken like seasoning, nutritional yeast, salt and water and add to vegetables.</div>
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5. Cook sauce for 5 - 7 minutes or until desired thickness.</div>
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6. Serve over rice, noodles, potatoes, sweet potatoes, or other winter squash.</div>
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7. Also tastes good with a little extra garlic. Some may be new to the little to no salt will want to add some garlic salt on top of the sauce.</div>
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It is a yummy dish and very easy! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Fbhg_CQWKPhyphenhyphen1Ni165a_JbfpikKC1XWP422hTxK6A4Nyubmt53vmwQnJ9Y2zuoeV1vyphKUDlEsqHukpJ2-F6TrEd3qF9RdlmEjJp7nvb1IIGX0j1hq7OFT35dnkF9083hz1JUqPPRZI/s1600/2016-01-04+20.18.31.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Fbhg_CQWKPhyphenhyphen1Ni165a_JbfpikKC1XWP422hTxK6A4Nyubmt53vmwQnJ9Y2zuoeV1vyphKUDlEsqHukpJ2-F6TrEd3qF9RdlmEjJp7nvb1IIGX0j1hq7OFT35dnkF9083hz1JUqPPRZI/s320/2016-01-04+20.18.31.jpg" width="320" /></a></div>
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-13884455802951191882016-02-17T11:50:00.001-08:002016-02-17T11:50:28.338-08:00Taco Salad <div class="separator" style="clear: both; text-align: left;">
I have to say I had so much fun cooking up bulgur wheat and adding it to our taco salad! It was one of those grains that I did not experiment with because I did not make the time. For those of you who are gluten free soaked quinoa works well in this recipe (I would like to try teff or millet in it but have not tried it but I will!). I usually just make some chili beans and serve them with a big salad, salsa and guacamole. So this was a fun, healthy addition to our taco salad. Bulgur wheat is high in iron, vitamin B-6 and magnesium so adding it to some beans and salad is a great idea! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSmUxG74LLpGcXgzX0mwRAzEgjWEwUO10IUQcQ9xs79WXSWbRFXHoz-y_GVrIUS3KbHVuckXF4yNUmbcM_OR9HTcT-K76XyKCDuWUQpZAEBCsx0zpb3rc4vhFr0obpolWcbm-S2p69D2Tg/s1600/2016-01-18+18.34.07.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSmUxG74LLpGcXgzX0mwRAzEgjWEwUO10IUQcQ9xs79WXSWbRFXHoz-y_GVrIUS3KbHVuckXF4yNUmbcM_OR9HTcT-K76XyKCDuWUQpZAEBCsx0zpb3rc4vhFr0obpolWcbm-S2p69D2Tg/s320/2016-01-18+18.34.07.jpg" width="320" /></a></div>
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When I tried the bulgur wheat plain it was kind of bland but it went well with all of the other vegetables and it gives it a nice texture. It has that texture that I know my clients who have been meat eaters in the past enjoy. So this is a great alternative for you and it is healthy!</div>
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First (I forgot to take a picture of the bulgur wheat cooking...), I cook the bulgur wheat. 1/2 cup of bulgur wheat and 1 cup of boiling water and simmer for 15 minutes in a covered pan. After it is finished just set the cooked bulgur wheat aside. I like to cut up the vegetables small. After the vegetables are prepared saute them in 2 TBS of water for 5-7 minutes (or until tender).</div>
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Add the cooked bulgur wheat and saute for 1-2 minutes more and then add the seasonings and saute for another 1-2 minutes while stirring.</div>
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Finished bulgur wheat and ready for the taco salad!</div>
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I think it has a nice looking texture! And the texture in the mouth is wonderful too! It makes about 3 cups of bulgur wheat.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUhHrIpEt0bGEJXdmHiXeEnGgMATHtTsull7yynJtVNOWqTeP8ZNb77DCXchIxkJc_qD3DqP3I6QVFTeUiwF_c8Ix0pMQwQrXyC1qxOqZIhSQiTJu09_YYO0xF1_VcPWVV37fWb2lki1g7/s1600/2016-01-18+18.03.24.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUhHrIpEt0bGEJXdmHiXeEnGgMATHtTsull7yynJtVNOWqTeP8ZNb77DCXchIxkJc_qD3DqP3I6QVFTeUiwF_c8Ix0pMQwQrXyC1qxOqZIhSQiTJu09_YYO0xF1_VcPWVV37fWb2lki1g7/s320/2016-01-18+18.03.24.jpg" width="320" /></a></div>
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I added 2 cups of my <a href="http://www.whollylegume.com/2014/11/brrrr-its-cold-outside-time-for-soup.html">chili beans</a> (recipe at the bottom of the page at that link) or any of your favorite chili beans or pinto beans if you do not like spicy.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnAOuUMv1no3n9Hhqnwcqy-SKrhz-Oi9FPhmah0RDJfB4d2nr4Phh_BsUHFxwSoG8p8t0T-PAi96Xg2E7ISVvM6I0z_8phP5yHJWqhOF_hqOdBqGfGsuRTVTlLQHgEdncicNGOIUmdSbuJ/s1600/2016-01-18+18.27.04.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnAOuUMv1no3n9Hhqnwcqy-SKrhz-Oi9FPhmah0RDJfB4d2nr4Phh_BsUHFxwSoG8p8t0T-PAi96Xg2E7ISVvM6I0z_8phP5yHJWqhOF_hqOdBqGfGsuRTVTlLQHgEdncicNGOIUmdSbuJ/s320/2016-01-18+18.27.04.jpg" width="320" /></a></div>
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Our taco salad is: lettuce, spinach, tomato, red onion, peppers, olives, green onions and cucumbers.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4z8-L2fGXoxStcXGekCeTRNvXbgSHfJtVjNmPqR0LfMWRd14ypypo5hAJDTHMzGWjQ4s_GCSytYTB-izPc5ItGmEUr7dYEkjpWcUUOPKIAmw36crZRU44QWIYhlN4DAKfTKeTehhmephw/s1600/2016-01-18+18.27.43.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4z8-L2fGXoxStcXGekCeTRNvXbgSHfJtVjNmPqR0LfMWRd14ypypo5hAJDTHMzGWjQ4s_GCSytYTB-izPc5ItGmEUr7dYEkjpWcUUOPKIAmw36crZRU44QWIYhlN4DAKfTKeTehhmephw/s320/2016-01-18+18.27.43.jpg" width="320" /></a></div>
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Then mix it all together... And add your favorite guacamole or avocado! Yum! We also like it with tortilla chips. The blue corn chips or the corn chips with flax! Such a filling meal and so good for you!</div>
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<b><u>Taco Salad</u></b></div>
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<span style="font-size: 13.5pt;">1 small onion, minced<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">3 - 4 mushrooms, minced<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">1/3 red or yellow pepper, minced<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">2 cups bulgur wheat (cooked ahead of time)<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">1 TBS onion powder<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">2 tsp garlic powder<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">1 tsp chili powder (optional for those who
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<span style="font-size: 13.5pt;">1/2 tsp salt<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">1 TBS cumin<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">1. Cook 1/2 cup of bulgur wheat in 1 cup of water for 15 minutes. Set aside.</span></div>
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<span style="font-size: 13.5pt;">2. Saute onion, mushrooms, and pepper for 5-7 minutes in 2 TBS of water or until golden.</span></div>
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<span style="font-size: 13.5pt;">3. Add bulgur wheat and stir wheat and saute another 2 minutes.</span></div>
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<span style="font-size: 13.5pt;">4. Add seasonings (onion powder, garlic powder, chili powder, salt and cumin) and saute another 1-2 minutes. Remove from heat.</span></div>
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<span style="font-size: 13.5pt;">5. Add 2-3 cups of chili beans.</span></div>
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<span style="font-size: 13.5pt;">6. Serve with salad, guacamole and chips.</span></div>
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<span style="font-size: 13.5pt;">Enjoy!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSmUxG74LLpGcXgzX0mwRAzEgjWEwUO10IUQcQ9xs79WXSWbRFXHoz-y_GVrIUS3KbHVuckXF4yNUmbcM_OR9HTcT-K76XyKCDuWUQpZAEBCsx0zpb3rc4vhFr0obpolWcbm-S2p69D2Tg/s1600/2016-01-18+18.34.07.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSmUxG74LLpGcXgzX0mwRAzEgjWEwUO10IUQcQ9xs79WXSWbRFXHoz-y_GVrIUS3KbHVuckXF4yNUmbcM_OR9HTcT-K76XyKCDuWUQpZAEBCsx0zpb3rc4vhFr0obpolWcbm-S2p69D2Tg/s320/2016-01-18+18.34.07.jpg" width="320" /></a></div>
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-16015777353089219192016-02-09T20:04:00.004-08:002016-02-09T20:05:11.548-08:00Split Pea Soup to warm on a cold day!<div class="separator" style="clear: both; text-align: left;">
I think taking pictures is one of my favorites things to do besides cook or maybe bake... And I have to say that Split Pea Soup is one of our favorites soups! It is easy, cheap, hearty, and healthy! But it is not photogenic at all! It does not look pretty when taking a picture of it. Green mash is what I think of but if one just closes their eyes and takes a bite the image of it will go away because it tastes so good! The secret to this split pea soup is that I put a sweet potato, onion, carrots and celery in it to help enhance the goodness of the soup! It is a very tasty soup and my kids do not mind eating it. It is helpful when they eat the foods I make. As long as it is not spicy they will eat anything!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil6QGU5KNY26YUX5A-2UBCKPq6pI3hgNqeEkShWY3jmDwbszvWDJBRLp3xXqzflcShNAls9zhO9zXD_7Rx2dZCx91KoYtHutGIQcf672tNPtqvDjAy3gykBL04n2kHkJPPV7pahYfDN0tp/s1600/2016-02-09+20.27.52.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil6QGU5KNY26YUX5A-2UBCKPq6pI3hgNqeEkShWY3jmDwbszvWDJBRLp3xXqzflcShNAls9zhO9zXD_7Rx2dZCx91KoYtHutGIQcf672tNPtqvDjAy3gykBL04n2kHkJPPV7pahYfDN0tp/s320/2016-02-09+20.27.52.jpg" width="320" /></a></div>
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See not that glorious of a picture... but when making the soup it does help to know what it shall look like in the end!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_03J9OHuZEeqd4apkYRoYPkhjgOxy4me_PI1MzruqXJbv0FOz4qnaHhy-y5P4_HNcDc4pRjbSLl9QvJH2tVWC43ioaBlEJSyiRGH0ut701LB2_r1KBPpSMQL7JUKQ-CYH-rdNFeL0nT_I/s1600/2016-02-09+14.33.35.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_03J9OHuZEeqd4apkYRoYPkhjgOxy4me_PI1MzruqXJbv0FOz4qnaHhy-y5P4_HNcDc4pRjbSLl9QvJH2tVWC43ioaBlEJSyiRGH0ut701LB2_r1KBPpSMQL7JUKQ-CYH-rdNFeL0nT_I/s320/2016-02-09+14.33.35.jpg" width="320" /></a></div>
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I prepare the vegetables (pictured here is an onion, 3 carrots, and 3 celery stalks) by using my onion/vegetable chopper so it is quicker and all of the pieces are the same size. And I like to saute them (use a 6 quart pot to cook the soup) before adding the seasonings and split peas. I use 1/2 - 1 cup of water to saute and saute for 10 minutes on medium high and covered. (Split peas cook very quickly so in order to avoid split pea casserole, as Paul would say, I like to saute the vegetables ahead of time so they do not take very long to cook once the split peas have been added.) </div>
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Just another picture here with the sweet potato on top. I saute all of the vegetables together.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOnd9KUFBYwYKueBucYXYMvEhrCM8NSVswqKOP9gN4cOGjkAI49XU3DRjgiXE31RkCGOWdBaJC4225nV3PQ-qQFwO4KHJFlZDtWc1Na7zwkslfAMxft1s1KSNu3GUPgsQtSKNBrXW8zSKb/s1600/2016-02-09+14.56.54.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOnd9KUFBYwYKueBucYXYMvEhrCM8NSVswqKOP9gN4cOGjkAI49XU3DRjgiXE31RkCGOWdBaJC4225nV3PQ-qQFwO4KHJFlZDtWc1Na7zwkslfAMxft1s1KSNu3GUPgsQtSKNBrXW8zSKb/s320/2016-02-09+14.56.54.jpg" width="320" /></a></div>
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Once the vegetables have been sauteed for 10 minutes I add the seasonings and the split peas and then the water. I use my homemade chicken - like seasoning, nutritional yeast (good B vitamins), dried parsley, salt and garlic powder. Stir well to incorporate everything together. And bring to a boil and then cook over low heat covered for 20-30 minutes or until the split peas are to desired tenderness. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1NJI7o6t_-OQ4TOJWwuznas3RrtaDr35iQGRms7ixKLA-VVgAzoRcRYmV_mRGwS0ybc9gdYdUzyRpujltrhQMlR0ZMrG25QODago1fO5VtRaULkkUHKufr-oF8C_t-xyRNZPcmuEEMRE_/s1600/2016-02-09+20.27.18.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1NJI7o6t_-OQ4TOJWwuznas3RrtaDr35iQGRms7ixKLA-VVgAzoRcRYmV_mRGwS0ybc9gdYdUzyRpujltrhQMlR0ZMrG25QODago1fO5VtRaULkkUHKufr-oF8C_t-xyRNZPcmuEEMRE_/s320/2016-02-09+20.27.18.jpg" width="320" /></a></div>
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<b><u>Split Pea Soup</u></b></div>
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1 large onion, chopped</div>
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3 carrots, chopped</div>
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3 celery stalks, chopped</div>
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1 large sweet potato, chopped</div>
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2 TBS chicken-like seasoning</div>
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2 TBS nutritional yeast</div>
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1 TBS dried parsley</div>
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1 tsp garlic powder</div>
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1/2 - 1 tsp salt </div>
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1 lb (2 cups) split peas</div>
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6-8 cups of water (use judgment the more water the more brothy)</div>
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1. Heat a 6 quart pot with 1/2 - 1 cup of water. </div>
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2. Prepare vegetables and saute vegetables in the pot of water for 10 minutes on medium high.</div>
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3. Add seasonings, split peas, and water. Stir well to incorporate ingredients together.</div>
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4. Bring to a boil. Simmer for 20-30 minutes or until desired tenderness.</div>
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5. This makes about 8 large bowl fulls and goes well with a green salad and corn muffins.</div>
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Enjoy!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSwpmUgLUNWjirwlI19shiMcJNufB-7L27RwJnjndxdP0627ar7gi4ajPXiwexTVOg2AH7556EItghoTGH4WQEqdCO6xyQSUljEVhZy_fjnSr08-NX4JCXHG01emW_W_0OoyHTusAYWolm/s1600/2016-02-09+20.27.18.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSwpmUgLUNWjirwlI19shiMcJNufB-7L27RwJnjndxdP0627ar7gi4ajPXiwexTVOg2AH7556EItghoTGH4WQEqdCO6xyQSUljEVhZy_fjnSr08-NX4JCXHG01emW_W_0OoyHTusAYWolm/s320/2016-02-09+20.27.18.jpg" width="320" /></a></div>
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-4898572363995471752016-02-02T17:05:00.002-08:002016-02-02T17:06:11.641-08:00Carob Peanut Butter Balls<div class="separator" style="clear: both; text-align: left;">
What a yummy treat! Since giving up chocolate because I learned it gives me severe headaches I have re-fallen in love with carob! As a kid we would go to campmeeting (for our church) and I would go to the food tent just to enjoy carob milk. It was so delicious! Carob is not chocolate and it should not be compared. It is a different treat and a fun one! My kids really enjoy this treat and it is fairly healthy. It still have sugar in it so it should not be eaten a lot but it is a fun dessert!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF1Q2AVjkd3rRrBd8GioFO0NPc0-nrxVmwR4cQG2tbW4NW8NVuCnwKA1bs2YMz9MOApsr94jmHlxlZd95v1PzxyrZ4v7Qe_fGV9UehG6eM7qG_ixctdN0UVXhJMNpVvHMPVTkJT9iQwpJo/s1600/2016-01-31+15.34.45.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF1Q2AVjkd3rRrBd8GioFO0NPc0-nrxVmwR4cQG2tbW4NW8NVuCnwKA1bs2YMz9MOApsr94jmHlxlZd95v1PzxyrZ4v7Qe_fGV9UehG6eM7qG_ixctdN0UVXhJMNpVvHMPVTkJT9iQwpJo/s320/2016-01-31+15.34.45.jpg" width="320" /></a></div>
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You can see the texture from the oats. They are very simple and can be put together in just 10 minutes. I like to put them in the freezer before eating.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc3WW8dZjdnauqrqbR9VB-m5bKfoxZKxNUgjDsaoiqerLYqjNRib8q-ttu826FHF2FDMnJ5inCDD0hKy36NCQLucFNR5iGZOnJFrHygDxx0CtkFYDq8L-IrXdRyQbixyL5D1f_akcpTtus/s1600/2016-01-31+14.52.27.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc3WW8dZjdnauqrqbR9VB-m5bKfoxZKxNUgjDsaoiqerLYqjNRib8q-ttu826FHF2FDMnJ5inCDD0hKy36NCQLucFNR5iGZOnJFrHygDxx0CtkFYDq8L-IrXdRyQbixyL5D1f_akcpTtus/s320/2016-01-31+14.52.27.jpg" width="320" /></a></div>
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I used 1/3 cup of organic coconut palm sugar (which is brown sugar) but honey or maple syrup can be used as well in the same amount. And 4 teaspoons of carob powder.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDndV_5Qz8DMbaKxTY0svv_CQ0P2fRYZUla1JQGzczstOAZmYgNcyXo0gPI1tpvR5qGj1sqSrMwZpO0ZCddD6S4WR5EEfvOM4AM5Y9TkXDzFOV2Wxh7JPwREaOWGIPsGsX1eMTHlnPXSmj/s1600/2016-01-31+14.56.57.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDndV_5Qz8DMbaKxTY0svv_CQ0P2fRYZUla1JQGzczstOAZmYgNcyXo0gPI1tpvR5qGj1sqSrMwZpO0ZCddD6S4WR5EEfvOM4AM5Y9TkXDzFOV2Wxh7JPwREaOWGIPsGsX1eMTHlnPXSmj/s320/2016-01-31+14.56.57.jpg" width="320" /></a></div>
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Then add 1/4 cup of milk (I used vanilla almond milk), 1/4 cup of natural crunchy peanut butter and mix together and heat just until it is warm enough to mix in the oats.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMhXjcK4QBA-9NfUImtHqTn0Ugsn3HyxX8NfNV0U4w5BKrMDu_GNd7jrCcqK4fUbWBOOK1w7XD-BopWHHHmoIfSYMBsj_0J7qfvRbaQ6wA-d8H3OYo2V4fL_Nz-8a6wrXk5wYhOXkBclH1/s1600/2016-01-31+15.00.58.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMhXjcK4QBA-9NfUImtHqTn0Ugsn3HyxX8NfNV0U4w5BKrMDu_GNd7jrCcqK4fUbWBOOK1w7XD-BopWHHHmoIfSYMBsj_0J7qfvRbaQ6wA-d8H3OYo2V4fL_Nz-8a6wrXk5wYhOXkBclH1/s320/2016-01-31+15.00.58.jpg" width="320" /></a></div>
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Once the mixture is warm add in 1 cup of oats (rolled or instant or a combination of both) and mix well. I let it sit for a 1-2 minutes because when I tried to roll them right away they were too warm and I had more on my hands then in the balls. I can get 18 carob balls out of this batch. Then freeze them for 10-20 minutes.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3UNMImP4e_HeH_qhVyE65_bDH9cgFvYa_q4-aX_aKh4i95tmXiEllbAUt2fxsIIGk-BOLZWkPC8xDba5H5Vor9d5N7v7awuMFvrg1Ca1qAYSa9QKRUSz58MfLXGeVrqVD8IfXdg5JmNSw/s1600/2016-01-31+15.32.44.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3UNMImP4e_HeH_qhVyE65_bDH9cgFvYa_q4-aX_aKh4i95tmXiEllbAUt2fxsIIGk-BOLZWkPC8xDba5H5Vor9d5N7v7awuMFvrg1Ca1qAYSa9QKRUSz58MfLXGeVrqVD8IfXdg5JmNSw/s320/2016-01-31+15.32.44.jpg" width="320" /></a></div>
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They store well in the freezer or the fridge for several days. They do not last long in our house. I am thankful the kids like them. It makes it easy to make one treat for all of us.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitqwEIfzccuVKGOaAOXIztLgyy4dePgTeXcPJmsJvD2Ov4UKak-YP3l7xFovx-X9Tdz_Ny_pk_xtCz7Lwq2l_DWN0i5jp2FidJL34Qblr566cblQT_-iV3B0SdfyUFCSbPV1RgJGk7bYVQ/s1600/2016-01-31+15.33.57.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitqwEIfzccuVKGOaAOXIztLgyy4dePgTeXcPJmsJvD2Ov4UKak-YP3l7xFovx-X9Tdz_Ny_pk_xtCz7Lwq2l_DWN0i5jp2FidJL34Qblr566cblQT_-iV3B0SdfyUFCSbPV1RgJGk7bYVQ/s320/2016-01-31+15.33.57.jpg" width="320" /></a></div>
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Lukas enjoyed rolling the balls with me. We had a fun time making them and licking our hands!</div>
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<b><u>Carob Peanut Butter Balls</u></b></div>
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1/3 cup sugar/sweetener</div>
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4 tsp carob powder</div>
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1/4 cup milk (any plant based milk will do)</div>
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1/4 cup natural crunchy peanut butter</div>
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1 cup oats (instant or regular rolled)</div>
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1. Mix together the first 4 ingredients and warm the mixture for 1 minute in the microwave or for 2-3 minutes on the stove on medium heat (stir often so it does not stick to the pan).</div>
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2. Remove from heat. Stir in the oats and let sit for 2-3 minutes.</div>
3. Roll into balls.<br />
4. Place in freezer for 10-20 minutes before enjoying.<br />
5. They will keep for 3-4 days in the fridge or freezer.<br />
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Enjoy!<br />
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-60048857672743421782016-01-18T18:28:00.003-08:002016-01-18T18:29:04.500-08:00Curry Potatoes My family loves Indian curry dishes! It is such a fun way to cook! And it is so pleasing to the palate! It is nice that my family enjoys different tastes so we can enjoy a variety of foods. This dish is a great dish to eat as a soup or over rice and of course with a salad. It is only good as a leftover for maybe one day. When you leave okra for too long after it has been cooked it becomes very gelatinous. So it is best to enjoy it the day when it is made. This is also wonderful served with papadum which is an Indian lentil cracker that can be found in Indian stores. We bake it so it is not cooked in oil.<br />
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If eating as a soup it is tasty with some fresh cilantro.</div>
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Saute the spices/herbs in a 1-2 TBS water for 5 minutes.</div>
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Add the vegetables and water and cook until the potatoes are tender.</div>
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It is good served over rice and with fresh cilantro. Fresh cilantro is really good with most Indian dishes.</div>
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We enjoy it with a big salad too.</div>
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And served with papadum (Indian lentil cracker).</div>
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<b><u><span style="font-size: large;">Curry Potatoes</span></u></b></div>
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4 Red Potatoes, chopped</div>
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1 cup green peas (frozen is best)</div>
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1 small onion, chopped</div>
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3 carrots, chopped</div>
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2 cups okra, chopped in slices</div>
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3 garlic cloves, minced</div>
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2 tsp garam masala (can be purchased in an Indian food store or some stores will carry this item)</div>
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1 tsp coriander</div>
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1 tsp cumin</div>
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1 tsp turmeric</div>
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1/4 tsp ginger (can be fresh)</div>
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1/2 tsp salt (or to taste)</div>
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<b>Directions:</b></div>
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1. Prepare vegetables by chopping and set aside.</div>
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2. Saute garlic and spices (garam masala, coriander, cumin, turmeric, and ginger) with 1 TBS water on medium low with lid on for 5 minutes.</div>
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3. Add 1 cup of water, potatoes carrots, and onions to the soup pot and cook on medium high for 10 minutes.</div>
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4. Add 4 cups of water, okra, and frozen green peas to the soup pot and cook on low for 20-30 minutes or until vegetables are tender.</div>
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5. Serve with basmati rice or as a soup. </div>
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6. Garnish with cilantro and with a big salad.</div>
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Enjoy!</div>
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-16098598367209011012016-01-07T12:35:00.002-08:002016-01-07T12:35:22.772-08:00Fajita Burritos - A Healthier Option<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">One of our favorite types of food to eat is Hispanic
cuisine. We have always enjoyed eating
fajitas, burritos, tacos, etc. There are so many fun ways to eat this type of food. The only
problem is the fajitas are cooked in oil and make us feel so heavy after eating
them. Fajitas can be cooked in a little
water without the oil which is fine but I learned a new way to cook them… Why
not bake them in the oven and then the flavors can slow cook in the oven and
they taste so yummy! It is a very easy way to make them and then you can leave them in the oven while cutting up the salad for your meal as well. I like to make my mashed beans ahead of time and just heat them up when I am ready to use them. The beans freeze well so they can be made a week in advance. Here is the <a href="http://www.whollylegume.com/2014/11/brrrr-its-cold-outside-time-for-soup.html">recipe</a> for my chili beans.</span></div>
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Even though there are several stops for this recipe, once it is finished it is very easy to reheat and eat for more than 1 meal. (It is a great leftover.)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha5PD4ih10zq_lFfGGCesyAKxBnQ7tUDF0mdjBmfioZmA8lRwdYXM4VB4L67HaUdfG1C-hGCqlWf7w21Of9IVpnQo0AX9-gyqbbAIsY9iTOd146m1XkDmhETw4eggQlPj9CVnYEYSzcHEM/s1600/2015-09-30+18.08.45.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha5PD4ih10zq_lFfGGCesyAKxBnQ7tUDF0mdjBmfioZmA8lRwdYXM4VB4L67HaUdfG1C-hGCqlWf7w21Of9IVpnQo0AX9-gyqbbAIsY9iTOd146m1XkDmhETw4eggQlPj9CVnYEYSzcHEM/s320/2015-09-30+18.08.45.jpg" width="320" /></a></div>
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All of the vegetables came from the garden which made it more fun to eat. </div>
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Cut into shapes you want in your fajita burrito. We like strips so it fits in the burrito shell nicely.</div>
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I use parchment paper on the cookie sheet to avoid spraying the pan with oil.</div>
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Bake in a 375 degree preheated oven for 20-35 minutes. We like them just tender or al dente. They are very good when they have a slight crunch left.</div>
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A closer look at the yummy vegetables!</div>
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It is nice to see the vegetables still in their cut form and not all mushy.</div>
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I arranged them with some homemade pinto beans and a salad.</div>
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It is a perfect meal because it has everything you need in a meal. No dairy needed in this recipe. All of the flavors mixed so well together. I used equals amounts of the salad, pinto beans, and fajita vegetable. Green onion is best then it did not taste like onions only. The fajita vegetables can be served over rice, with tortilla chips, or corn tortilla. The fajita vegetables keep well in the fridge for 3-4 days. They are very good with just tortilla chips and beans as well.</div>
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<u><b>Fajita Burritos</b></u></div>
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1 yellow squash, sliced</div>
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1 zucchini squash, sliced</div>
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4 oz mushrooms, sliced</div>
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1 medium onion, sliced</div>
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1 large tomato, large pieces</div>
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1 yellow pepper, sliced</div>
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1 green pepper, sliced</div>
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1. Slice vegetables and place on a cookie sheet that has been covered with parchment paper.</div>
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2. Preheat oven to 375 degrees.</div>
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3. Bake vegetables in the oven for 20-35 minutes or until al dente.</div>
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4. Serve with mashed beans, salad and in a burrito shell, over rice or with tortilla chips.</div>
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Enjoy!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com3tag:blogger.com,1999:blog-571602042290245350.post-47527109087136713562015-09-30T17:36:00.003-07:002015-10-04T17:39:17.441-07:00Green Tomato SalsaWhat do you do with the green tomatoes just before the first frost?? Make green tomato salsa or fried green tomatoes. Both are very yummy! Every year we have a ton of green tomatoes right before the frost. So we have made green tomato salsa and it is so yummy! What a fun salsa and very different than the typical red salsa we are all used too. My husband asked me what should we do with them and my first thought was fried green tomatoes. And that is not a healthy option so we made this! I made a double batch of this because I am feeding a few more people right now. It is very easy to make. And we enjoy it with just tortilla chips, in a salad, in burritos or any other Tex-Mex dish.<br />
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As you can see it is very green with the green tomatoes, cilantro, onion, and jalapeno.</div>
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I used fresh lime in this one which is very good but the bottled lime juice will work also. Except for the cilantro (because it has already died) and lime everything came from the garden.</div>
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I like to chop up the cilantro very fine. Remove the leaves from the stems because the stems can make it kind of bitter.</div>
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Mince up the green tomato, onion, garlic and jalapeno. And juice the lime and mix it all together. I used a 'as seen on tv' chopper because it makes all of the vegetables the same size and I like that. Makes it very pretty too!</div>
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<b><u>Green Tomato Salsa</u></b><br />
<b><u><br /></u></b>4 medium green tomatoes, minced<br />
1 small red or white onion, minced<br />
1 small jalapeno, minced<br />
2 garlic cloves, minced<br />
1/4 c cilantro, chopped fine<br />
2 TBS lime juice<br />
1 tsp cumin<br />
salt to taste<br />
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1. Mince the green tomatoes, onion, jalapeno, and garlic cloves and add to a bowl.<br />
2. Remove the eilantro leaves from the stems and chop the cilantro very fine and add to the bowl.<br />
3. Juice 1/2 of a lime or use bottled lime and add the lime juice, cumin and salt to taste.<br />
4. Mix well and serve with chips or on a salad.<br />
5. Enjoy!<br />
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-28734672247969653582015-09-16T13:36:00.001-07:002015-09-16T13:36:33.578-07:00Gazpacho the cold soup!My husband is the Gazpacho lover! He made it for me when we were first married. What a fun soup! Very odd but very good. It was one of those that I did not know what to expect. It is not your warm and inviting soup that one thinks of eating in the middle of fall and winter on a cold day. This is a soup for a hot, summer day and it is very refreshing! When you have an abundance of produce from the garden this is a great soup to make. Or if it is getting to the end of the season and you need to pick your produce and do something with it then make this soup. There seems to always be a lot of tomatoes in the garden and I always have a lot of herbs. Even when we lived in the RV I had a little kitchen garden with lots of herbs and tomatoes. Even my kids liked it a lot. Another great thing I learned is it does not need much salt if any. I just used some dried cayenne in mine, so it was like a spicy V8 with some chunks! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijg5QMtmVFxMg6TqUwDLxw14oAsKrLqF29Y3quZ0snSJ2bPtwQwrXAIftrRAQcpJZItvLz__n-XKpgNmDGZW7s1MAyFGgjUz7sN-J_rgQTxzRJaJoVp4ExZ_FX3fnY2bEqerYLd01lNyTi/s1600/2015-09-03+21.07.43.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijg5QMtmVFxMg6TqUwDLxw14oAsKrLqF29Y3quZ0snSJ2bPtwQwrXAIftrRAQcpJZItvLz__n-XKpgNmDGZW7s1MAyFGgjUz7sN-J_rgQTxzRJaJoVp4ExZ_FX3fnY2bEqerYLd01lNyTi/s320/2015-09-03+21.07.43.jpg" width="320" /></a></div>
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What the soup looks like. Very red. My husband said to use only a few chunky vegetables and it does make a difference.</div>
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Just the vegetables I used. All from the garden. And very colorful! Heirloom tomatoes, yellow tomatoes, onions, cucumbers (I removed the seeds), red & orange peppers, garlic, basil, parsley. </div>
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Blend up 8 tomatoes, 1/2 of the onion, 1-3 garlic cloves (garlic tends to make it spicy when used raw), and 1/2 c basil.</div>
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I like small pieces so I used our vegetable chopper, then they are all the same size and it cuts them perfectly small. And I add that into the blended tomatoes and herbs.</div>
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I minced up the parsley. It is nice to have it in small pieces also.</div>
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Then I added chopped yellow tomatoes for a fun color.</div>
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See some of the vegetables. This is in the big bowl of soup.</div>
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<u><b>Gazpacho Soup</b></u></div>
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8 tomatoes, blended</div>
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1 medium onion, 1/2 blended and 1/2 minced</div>
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1-3 garlic cloves, blended</div>
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1/2 c basil, blended</div>
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1 medium cucumber, remove seeds and minced</div>
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1/2 orange pepper, minced</div>
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1/2 red pepper, minced</div>
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5-7 little yellow tomatoes, minced</div>
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1/4 c parsley, minced</div>
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Salt &/or pepper to taste</div>
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1. Blend tomatoes, 1/2 onion, garlic cloves, basil together and pour into a bowl.</div>
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2. Chop/Mince cucumber, peppers, yellow tomatoes and 1/2 onion.</div>
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3. Mince parsley and add to the bowl.</div>
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4. Stir well and serve with crackers or crusty bread.</div>
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-5047254018693952382015-09-08T17:00:00.001-07:002015-09-08T17:33:49.065-07:00'Salad' The Main Dish!When I started working as a Health Coach back in 2005 I didn't know how it would change my life and the lives of my family, my friends, and my clients. I remember when I first started working as a Health Coach & teacher and it brought me so much joy! It is a blessing when a job can bring one so much joy! Working in the health field is definitely my calling and passion! Then I was introduced to Dr. Joel Fuhrman and his book 'Eat to Live' when I started working full time for Christian Care Ministry. Great book and great information! It was a lot to take in at first because it was a lot of information. But the information was great and we have incorporated it into our lifestyle. My favorite health book is 'Super Immunity' by Dr. Fuhrman and I read that in 2011 when it came out and it really changed my life for the good. It taught me a lot about the micronutrients vs. macronutrients which helps with combating and preventing viruses and diseases. <br />
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One of the biggest changes was making salad the main course. Most meals are based around a meat/protein or a starch of some sort. Try making salads the main dish and add fun things to it. Salads can be a lot of fun and can be very nutritious. They do not have to be boring but can be colorful and full of crunch! Most of my clients said they would be so hungry but your body gets used to eating this way. <br />
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Salads can be so much fun to make and create!</div>
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A salad should start with a base like spinach, spring greens, kale, cabbage or any combination of cruciferous vegetables. Then add favorite vegetables like onions, tomatoes, peppers, cucumbers, carrots, celery, zucchini, etc... Then add a healthy fat like sunflower seeds or pumpkin seeds. I sprouted my sunflower seeds for several days ahead of time to release more nutrition. And then a final fun to the salad... add beans! I like hummus in my salad or my roasted red pepper spread. I like the spreads because it is the dressing. I have had a lot of clients who do not like salad and load on the salad dressing. Most of the time salad dressings are high in fat, salt and unknown ingredients. So the bean spreads are a good alternative and they are tasty and it is a complete meal. If grains are desired a little bit of brown rice, wild rice, quinoa or barley are good in a salad too. A small amount goes a long way. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmseTxVwn5Ni6C4Ndl8qO8Rel27Oqj1iJMscADcw8BBGkmj3EjcqMqhKFuXBwbMDkuNR2OH5VhCL2AKBp0d5eQ16UFvxCh4DHd0GoFkgyriDX993LTYSR4sHcYkCPruvWbPk6D3ZL1CgW6/s1600/2015-01-27+19.02.25.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmseTxVwn5Ni6C4Ndl8qO8Rel27Oqj1iJMscADcw8BBGkmj3EjcqMqhKFuXBwbMDkuNR2OH5VhCL2AKBp0d5eQ16UFvxCh4DHd0GoFkgyriDX993LTYSR4sHcYkCPruvWbPk6D3ZL1CgW6/s320/2015-01-27+19.02.25.jpg" width="213" /></a></div>
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Soak 1 cup of raw sunflower seeds in 2-3 cups of water for 4-6 hours.</div>
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Allow to sprout for 2-3 days. Rinse 2x a day. Until they look like these. Just a small sprout or a tail out of the end.</div>
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The vegetables I used for this salad.</div>
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I like head lettuce because it is crunchy. Kale and cabbage are yummy too.</div>
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Chop up vegetables into your favorite shapes and sizes. And mix all together.</div>
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Add about 1/4 cup of the sprouted sunflower seeds. And a few dollops of hummus or other bean spread.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNmYs6wXYZ9MYS9gGNx1LLGUFjigJXjP2uKlMAKj1Vsi3GX1kA0c0DXDZ1vzrAx8B0fdGcKu7JrZ1DDWdfmKCMX_a8mSnjY3thkTD7dq5lHdWXfCyTPWUN6v8A5rKwoZJpjvGhgCEwZOhv/s1600/2015-01-29+20.14.00.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNmYs6wXYZ9MYS9gGNx1LLGUFjigJXjP2uKlMAKj1Vsi3GX1kA0c0DXDZ1vzrAx8B0fdGcKu7JrZ1DDWdfmKCMX_a8mSnjY3thkTD7dq5lHdWXfCyTPWUN6v8A5rKwoZJpjvGhgCEwZOhv/s320/2015-01-29+20.14.00.jpg" width="320" /></a></div>
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<b><u>Simple Salad w/hummus & sunflower seeds</u></b></div>
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2-3 cups of salad greens</div>
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1 tomato, chopped</div>
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1/3 onion, sliced</div>
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1/2 cucumber, chopped</div>
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1/2 pepper (any color), chopped</div>
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3 mushrooms, sliced</div>
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4 green onions, diced</div>
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1/4 cup sprouted sunflower seeds</div>
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1/2 cup hummus</div>
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Mix together and enjoy!</div>
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Salad can be fun! Be creative and eat healthy!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-61187595132744957482015-01-26T10:46:00.002-08:002015-09-08T17:33:49.071-07:00A Family Favorite, Veggie Pockets!One of our favorite things to eat is veggie pockets! Whether we are camping, sitting around a fire, or hanging out with family & friends it is a treat! It is a one pocket meal and full of nutrients and variety for everyone. The nice thing with veggie pockets is everyone can make their own and put whatever they want into it. It will all cook up and taste delightful!<br />
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There are several ways this dish can be prepared. One is in a campfire on some good, hot coals. One is over a grill. And the last is in the oven. We have prepared it all of the ways but in this blog post I am going to show you in the oven. In the oven can be prepared any day of the week and under any weather condition! And considering it is so healthy it is something that can be on a weekly menu and of course made so easily in the oven is a great option for any family!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibG-edF1hDR8Te3bZWbYnQMTZa_HZ6peaMNvSW2245Pe2_Diyowrs7mBeC396wMTYNYvqd8myG6CRrDPC44lhC_3r6TB39hMLM3inp0dzWZzhVh6l_O7yv7ozgczYsgx2-vR7oVTFKG-JT/s1600/2015-01-21+18.30.09.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibG-edF1hDR8Te3bZWbYnQMTZa_HZ6peaMNvSW2245Pe2_Diyowrs7mBeC396wMTYNYvqd8myG6CRrDPC44lhC_3r6TB39hMLM3inp0dzWZzhVh6l_O7yv7ozgczYsgx2-vR7oVTFKG-JT/s1600/2015-01-21+18.30.09.jpg" height="213" width="320" /></a></div>
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Use whatever vegetables you like. We like to use a rainbow of colors and besides the flavors from the vegetables mingle so well! Here I have green pepper, yellow pepper, baby bella mushrooms, tomato, red onion, and zucchini.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5qr60iKCv73zoPyhSb0E-7F4JZH_cqYftzzkgopV2tI0VPVcwRcAfi8RGZ3utmLEXJG8M7Oz9Q2rzh8xtSuIH4A-jIJm4-m-SjXYFevzKoPSMm3vdkftmTCTOc6ZtLf4xKyjXlorILm5F/s1600/2015-01-21+18.30.16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5qr60iKCv73zoPyhSb0E-7F4JZH_cqYftzzkgopV2tI0VPVcwRcAfi8RGZ3utmLEXJG8M7Oz9Q2rzh8xtSuIH4A-jIJm4-m-SjXYFevzKoPSMm3vdkftmTCTOc6ZtLf4xKyjXlorILm5F/s1600/2015-01-21+18.30.16.jpg" height="213" width="320" /></a></div>
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Here I have red potato and corn. I cut up the red potato really small so it will cook well inside the veggie pocket otherwise it is hard and the rest of the vegetables are mushy.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY-gVKU78gM1YEs_pGJ68Uwv7RvTWTjWXREXe-r1t4pses0ZNc461RDM01p5XArEAu-lmVIXvTQPHIkD8MedbXfUBt3CoK6p3fXyJEqD-4cNlJLj1UgRL_nraz5cAnkPWftqAzo69QDCNN/s1600/2015-01-21+18.30.18.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY-gVKU78gM1YEs_pGJ68Uwv7RvTWTjWXREXe-r1t4pses0ZNc461RDM01p5XArEAu-lmVIXvTQPHIkD8MedbXfUBt3CoK6p3fXyJEqD-4cNlJLj1UgRL_nraz5cAnkPWftqAzo69QDCNN/s1600/2015-01-21+18.30.18.jpg" height="213" width="320" /></a></div>
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Here I have frozen green peas and frozen broccoli. Fresh broccoli works just fine but I had frozen on hand. Also any legume will work for this veggie pocket. Like I said use whatever you like and mix and match colors. Makes it more fun!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Be0KBmxkSOsrM4OoK9MXpg4vP7Zb9QR29QPUc6qZ0uIRN1kAq4a-rG6pP8_B8iTKcGx5DX4ECT82x7W3QcrafExymbNZRxzNRuVsS-H-Nd0sbMQpIIsVUJDsUxi3RmdHsodsR54iebb-/s1600/2015-01-21+18.31.29.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Be0KBmxkSOsrM4OoK9MXpg4vP7Zb9QR29QPUc6qZ0uIRN1kAq4a-rG6pP8_B8iTKcGx5DX4ECT82x7W3QcrafExymbNZRxzNRuVsS-H-Nd0sbMQpIIsVUJDsUxi3RmdHsodsR54iebb-/s1600/2015-01-21+18.31.29.jpg" height="213" width="320" /></a></div>
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And we added vegetarian burgers for texture. Homemade, leftover, frozen legume burgers work well or any burger you like. Or if you are not into vegetarian burgers use a legume or bean of your choice. Any combination of your choosing will work. </div>
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We serve it over rice and we like the Lundberg Wild Rice blend. It has a great flavor and is a healthy option to add to the meal. And it is gluten free for my gluten free friends!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgk-xfi_Bscga35d8qLqbZbGHxTip-TfUtc1oOjn7nCSHcEd-NCPM6U8HOt1zUvlzjzS1-yFMlN32lnGjhAejLe-PC8OYJkQfKxJvU2BH5dU6tUjAH19f8AMv4-uhNfHkmExMbpdT7lJff/s1600/2015-01-21+18.45.45.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgk-xfi_Bscga35d8qLqbZbGHxTip-TfUtc1oOjn7nCSHcEd-NCPM6U8HOt1zUvlzjzS1-yFMlN32lnGjhAejLe-PC8OYJkQfKxJvU2BH5dU6tUjAH19f8AMv4-uhNfHkmExMbpdT7lJff/s1600/2015-01-21+18.45.45.jpg" height="213" width="320" /></a></div>
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The Wild Rice Blend is so pretty! And so tasty and goes well with the vegetable combination of the veggie pocket!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXE2vuUhLCHL1PkpzQqkc-3_2bAhVngU7kDzzvjVczt2DyfYXEIwn4k_-S2jOaLYL8h_ekFEbHybINnvrwlepGv3EG-gCVweKUQTj0hShh2NZeMDitvgaqp6MV6TvyKnyK3WAJRSmAodPK/s1600/2015-01-21+18.49.46.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXE2vuUhLCHL1PkpzQqkc-3_2bAhVngU7kDzzvjVczt2DyfYXEIwn4k_-S2jOaLYL8h_ekFEbHybINnvrwlepGv3EG-gCVweKUQTj0hShh2NZeMDitvgaqp6MV6TvyKnyK3WAJRSmAodPK/s1600/2015-01-21+18.49.46.jpg" height="213" width="320" /></a></div>
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Okay, now to prepare the veggie pocket. Take a big piece of aluminum foil (for those who do not like aluminum foil use a piece of parchment paper inside the aluminum foil and spray the parchment paper but make sure to wrap the whole thing in aluminum foil) and spray it. If it is not sprayed it will stick very bad!</div>
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There's no special way to load up the veggie pocket. One thing... I usually add the potatoes on the bottom so they will cook up evenly.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrySUmounjdzCYwrW2nr82gexM-bH_DdpTpI3Ln7Vrl0GnlLKG88AreJpkt2CIwzTuAEHt_9-zsQwZYbHDFQqFpR1QzsYtNE-btPfWb8otiGrbqRKjXS5jyIhL3VS13HDorIFo0kSPQaEP/s1600/2015-01-21+18.52.32.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrySUmounjdzCYwrW2nr82gexM-bH_DdpTpI3Ln7Vrl0GnlLKG88AreJpkt2CIwzTuAEHt_9-zsQwZYbHDFQqFpR1QzsYtNE-btPfWb8otiGrbqRKjXS5jyIhL3VS13HDorIFo0kSPQaEP/s1600/2015-01-21+18.52.32.jpg" height="213" width="320" /></a></div>
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I sprinkle dried basil, dried oregano, and dried parsley over the vegetables. And a little garlic salt or adobo seasoning. And add about 1 TBS of water over top of the vegetables. Then fold it over and fold the edges in tight. </div>
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We write our names on it since we all like it a little different. In the oven it does not have to be flipped over to cook it sufficiently. In a campfire or on a grill it does need to be flipped at least one time. And it cooks in about 20 minutes.</div>
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<b><u>Veggies Pockets (4 people)</u></b></div>
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4 medium red potatoes, diced</div>
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1/3 green pepper, diced</div>
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1/3 yellow or orange pepper, diced</div>
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1 tomato, diced</div>
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6 baby bella mushrooms, chopped</div>
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1/2 small red onion, sliced</div>
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1 small zucchini, sliced</div>
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4 vegetarian legume burger, chopped</div>
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1 cup corn</div>
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1 cup green peas</div>
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3 cups broccoli</div>
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1/4 teaspoon dried basil (per pocket)</div>
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1/4 teaspoon dried oregano (per pocket)</div>
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1/4 teaspoon dried parsley (per pocket)</div>
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1/8 - 1/4 teaspoon garlic salt or adobo seasoning (per pocket)</div>
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1-2 TBS water (per pocket)</div>
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1. Take one large piece of aluminum foil and spray with oil.</div>
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2. Arrange vegetables on one side of the aluminum foil (so it can be folded in half) and fold in half and seal the three sides.</div>
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3. Put all veggie pockets in the preheated oven (400 degrees) and bake for 20-25 minutes.</div>
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4. Serve veggie pocket over rice.</div>
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5. It is good with soy sauce, Bragg's amino acids and hot sauce.</div>
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Enjoy!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKbUlOOwuM2mTzdHh3nCE_Iu7hquqexsiMt8wd6bgC6noutz733uSZ2gXpmX5T-2SWkDETdfMb0dPIAwx_HXL8N587s4Q3H2CpIiFjow6XYrHHRxuScgbePN6S0V8MY6leM9ByMupakgqN/s1600/2015-01-21+19.28.53.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKbUlOOwuM2mTzdHh3nCE_Iu7hquqexsiMt8wd6bgC6noutz733uSZ2gXpmX5T-2SWkDETdfMb0dPIAwx_HXL8N587s4Q3H2CpIiFjow6XYrHHRxuScgbePN6S0V8MY6leM9ByMupakgqN/s1600/2015-01-21+19.28.53.jpg" height="213" width="320" /></a></div>
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<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-37523549889425566922015-01-12T19:03:00.003-08:002015-09-08T17:33:49.057-07:00Dreary Day Baking... Apple Muffins!<h2 style="text-align: center;">
Apple Muffins</h2>
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On dreary days I like my house to smell like soups and breads and the benefit is the warmth of the oven warming my house and yummy food for my family to eat! I love to cook & bake and winter time it is so much easier because it is chilly outside and makes it feel so warm and cozy inside! One of my family's (and friends) favorite recipe is my apple muffin recipe. It is an easy recipe and it is great for fall and winter when the apples are in season. I like cooking and baking in season because it makes the season more enjoyable and of course it is more sustainable.</div>
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So first of all check out my table cloth... Yep it is still my Christmas one! I guess I better put that one away and get out my snowman table cloth! On a side note, my kids & I keep up our snowmen and one strand of Christmas lights. Since my birthday is in late February I like keeping up my favorite thing which is snowmen! Anyway, these apple muffins are a great treat! Lukas & Elsie eat them like dessert and they do not last more than a day... maybe 2!</div>
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I prefer making mini muffins because when you cook without oil, eggs and white flour they tend to be gummy in the middle when they are bigger muffins. But I do make the regular size muffins I just bake them longer. And my kids think bite size muffins are a staple in our home!</div>
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All the ingredients. I use homemade applesauce so there is no added sugar. And if you have a problem with cinnamon just use 1/2 cardamon & 1/2 coriander as a substitute. And I use dark brown sugar because I like the flavor better.</div>
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You can shred the apple any way you like. I use my twister jar from my Blendtec and I pulse shred it. A cheese grater would work or a food processor. I usually leave the skin of the apples on because it adds fiber.</div>
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Apples all mushy and shredded. I did it in 2 batches so I did not over load my jar.</div>
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I like to mix all the wet ingredients together first and then I add the dry ingredients one at a time. But you can also add all the dry ingredients together and add the wet ingredients one at a time. It does not matter since you are not baking with eggs.</div>
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All mixed up and ready!</div>
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24 mini muffins. I will share a nice trick for anyone who is OCD... I use a 2 TBS ice cream scooper so the muffins are relatively the same size and it is less mess. And then my kids can help too.</div>
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And this scooper is a 1/2 cup one. It just makes the muffin making much faster and it is easier. I love being in the kitchen but I like to be efficient too. I like to eat so the quicker the better!</div>
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<b><u>Apple Muffins</u></b></div>
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<b><u><br /></u></b></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">2 flax eggs
(2 TBS ground flax seed + 6 TBS water)</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">¾ c
applesauce</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">1 tsp
vanilla</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">2 c
shredded apples w/juice</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">1 tsp
baking soda</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">½ tsp
baking powder</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">¼ tsp salt</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">1 TBS
cinnamon (or 1 ½ tsp coriander + 1 ½ tsp cardamom)</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">¼ c dark
brown sugar or ¼ c maple syrup or honey</span></span><o:p></o:p></div>
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<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute4"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">3 c whole
wheat flour (fresh ground)</span></span><o:p></o:p></div>
<div class="ParaAttribute1" style="line-height: 115%;">
<span class="CharAttribute4"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Instructions</span></div>
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</div>
<ol>
<li><span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">Mix
wet ingredients together in a large bowl.</span></li>
<li><span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">Mix dry ingredients one by one into the wet ingredients and mix well.</span></li>
<li><span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">Bake in a preheated oven for 20-25 minutes.</span></li>
<li><span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">Makes 48 mini muffins or 18-24 muffins.</span></li>
</ol>
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<span style="font-family: Times New Roman, serif;"><span style="font-size: 13px;">E</span></span></div>
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Ready to devour!</div>
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My big boy helper!</div>
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My big girl helper! Another good reason for the little ice cream scooper so the kids can help. :) It's a win, win for Mama!</div>
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Enjoy warming up your house and your tummy!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-44118673375831273172015-01-08T20:00:00.002-08:002015-09-08T17:33:49.060-07:00Wholly Legume Lentil Stew<div class="separator" style="clear: both; text-align: left;">
When it is so cold outside I seriously just want to cook, bake and drink herbal tea! It makes me very happy to be eating warm food and warming the house with the heat of the oven too! Fall and winter is such an easy time to eat healthy and enjoy hearty soups and stews. Here is a fun recipe for the family to enjoy! We love lentils in many different ways. I have made sprouted lentil stir fry, curried lentils, lentils & rice, lentil soup lentil tacos and lentil loaf. Take your pick lentils can be made just about anyway you wish. Lentils do not have to be soaked like other beans or legumes but I have found that if I soak them in water for 8-24 hours and then allow them to sprout for 1-3 days I am much happier with the results. I had several clients who were bothered by lentils and when they soaked and sprouted the lentils for at least one day it did not bother their digestive system anymore.</div>
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For a hearty stew the best thing is to do is include a lot of vegetables. And the green ones are good too!</div>
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I love adding sweet potatoes to our soups and stews these days. It adds a nice texture and flavor that cannot be beat!</div>
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Some soups I like to chop them up fine but this recipe I decided to make the pieces big. Sauteed the vegetables for 10 minutes with a 1/2 cup of water on medium low.</div>
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Elsie loves to help in the kitchen. And we have an awesome vegetable chopper that makes the job much quicker. And it cuts all the pieces evenly. And that is wonderful for someone that is OCD like me!</div>
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Beautiful big chunks of sweet potatoes. I sauteed the sweet potatoes with the other vegetables. Helps it cook up faster when sauteed and it brings out the flavors.</div>
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Take two cups of dry green or brown lentils and soak for 8-24 hours. I use a 1/2 gallon Ball canning jar with a fancy sprouting lid I ordered off Amazon. I like the plastic sprouting lids because the holes are really small and I do not have problems with any of my tiny seeds coming out. And the sprouting lid is easier to clean. It goes from 2 cups of dry lentils to 5 1/2 cups of soaked and sprouted lentils. And much easier to digest!</div>
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The spices... Homemade tomato sauce, homemade chik-like seasoning and I buy herbs in bulk because it is cheaper and I use a lot of herbs!</div>
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My sweet little helper!</div>
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What soaked and sprouted lentils look like. To some they look funny. They do not need to be sprouted this long. As long as the lentil breaks open a little it is enough to help with digestion.</div>
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I sauteed the vegetables for 10 minutes before adding the water or lentils. I like the sauteed the lentils for 3-5 minutes before adding the water.</div>
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Add the greens on top so they can simmer while the lentils and vegetables are cooking.</div>
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All Done! It looks and smells so yummy!</div>
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<b><u>Wholly Legume Lentil Stew</u></b></div>
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1 medium onion, chopped</div>
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3 carrots, chopped</div>
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2 celery stalks, chopped</div>
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1 medium sweet potato, chopped</div>
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3 garlic cloves, minced</div>
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1/2 - 1 cup water (for sauteing)</div>
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2 cups brown or green lentils (soaked 8-24 hours and sprouted for 1-2 days)</div>
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1 TBS basil</div>
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1 TBS parsley</div>
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3 TBS chik-like seasoning (I make my own so it is very low sodium)</div>
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1/2 tsp salt (add to desired taste)</div>
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2 cups tomato sauce or tomatoes or 1/2 & 1/2 (canned no salt)</div>
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4-5 cups of water </div>
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4 cups greens, chopped (kale, collard, turnips)</div>
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1. Cook vegetables and 1/2 - 1 cup of water over medium low heat for 10 minutes.</div>
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2. Add lentils and saute for 3-5 minutes.</div>
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3. Add seasonings and all other ingredients leaving the greens on the top and simmer for 15-20 minutes or until lentils are tender.</div>
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4. Stir and enjoy with corn muffins or bread or crackers. We like it with a little hot sauce!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-70549797967649136882015-01-05T19:43:00.001-08:002016-03-07T16:55:42.508-08:00Happy New Year! And a breakfast recipe...A new year is so happy and exciting! It is full of new goals, new dreams, new resolutions and well a new frame of mind! It is a fresh start and a do over for some... and for some it is just a time to reflect and relax! Whatever you do in the new year make it count and make it meaningful!<br />
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We started off our new year with new goals and a family day! I think the best part of the new year is being with family and focusing on what really matters in life... And to me that is living healthy and happy!<br />
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We enjoyed a healthy breakfast of teff and a winter smoothie. Teff is such a wonderful grain because it is unique in flavor and unique in size. It is the tiniest grain on earth and very tasty.<br />
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Teff is a very easy grain to cook. Surprisingly it does expand alot. The first time I decided to try it was for a gluten free bread and I liked the smell of it when I opened the bag so I decided to just cook it up and see what it would taste like.</div>
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I bought it from Amazon but it can be found in the health food aisle at most grocery stores.</div>
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As you can see from the picture it is a very tiny grain. Boil 4 cups of water. Once it is a rolling boil add 1 cup of teff grain. Stir well and simmer for 20 minutes. Stir occasionally.</div>
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What it looks like when it is all finished. It holds its shape very well when cooked. And it is still very tiny grain.</div>
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We also enjoyed our winter smoothie for breakfast. </div>
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Winter Smoothie (add in the order listed):</div>
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2 c liquid (orange juice, water, almond milk, etc...)</div>
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1 orange</div>
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1 apple</div>
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1 banana</div>
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3 slices pineapple</div>
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2-4 TBS ground flax seed</div>
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4-6 cups greens (kale & spinach)</div>
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Blend well! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz6BFi01wmMVLL8sdndE2mJxBwlrQKMcQ1IRfBRrSDuMxcrlQSFNXrSmwDvj-fZRNy1JCFDO1o9dpzUjY6rR93TdYp_vaWTzOud2GmW8ZRhXFrtJ1rNm2A730FgMH9jQBJm-6-832EJXER/s1600/2015-01-01+11.27.16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz6BFi01wmMVLL8sdndE2mJxBwlrQKMcQ1IRfBRrSDuMxcrlQSFNXrSmwDvj-fZRNy1JCFDO1o9dpzUjY6rR93TdYp_vaWTzOud2GmW8ZRhXFrtJ1rNm2A730FgMH9jQBJm-6-832EJXER/s1600/2015-01-01+11.27.16.jpg" width="213" /></a></div>
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It's ready to go!</div>
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After it is all mixed! My kids like the bright green color of the winter smoothie! It is a favorite recipe especially with the fruits and greens in season!</div>
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Here is what a yummy bowl of teff looks like! I serve it with frozen blueberries and good ol' UP Michigan maple syrup! My kids love this teff too!<br />
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Lukas got to use his new cowboy boots and try out being a cowboy!</div>
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It's also a lot of fun to enjoy the play set!</div>
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Lukas and Lucky! Lucky was born July 22, 2013 so this is a special donkey for Lukas because they share a birthday!</div>
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As you can see we had a healthy and happy day! It was a great time to enjoy each other, friends and our furry friends too. Whatever you do this year do it with the ones you love and make it meaningful. Enjoy time with loved ones and tell them you love them. Make every day a special day! Take time out for yourself and others. Make 2015 the best year yet! Blessings to you and yours!</div>
<br />Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-26952906130806276232014-11-20T20:16:00.004-08:002015-09-08T17:33:49.054-07:00A Winter Salad!<h2 style="text-align: center;">
Cabbage Kale Salad</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSRosXXnb_M-QckV_H5EeP3p095FqKKqxphZIglcQm2nCwagFRMm4fQKRLwOhFbrVTRX66SBZlTSpQiqAkLBjY24e3xmhFpjST8enKK3bRWUIJw-_0OwEe-Aw-03SubLj2b8eT1Wl2iuKV/s1600/2014-11-20+15.07.16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSRosXXnb_M-QckV_H5EeP3p095FqKKqxphZIglcQm2nCwagFRMm4fQKRLwOhFbrVTRX66SBZlTSpQiqAkLBjY24e3xmhFpjST8enKK3bRWUIJw-_0OwEe-Aw-03SubLj2b8eT1Wl2iuKV/s1600/2014-11-20+15.07.16.jpg" height="213" width="320" /></a></div>
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I like to eat foods that are in season if possible. And in the late fall and winter it is hard to find local tomatoes for a salad... So here's a salad that is in season and full of nutrients! This salad can be chopped up with a knife or put through a food processor to make the pieces smaller and easier to chew. My kids & husband prefer smaller pieces because otherwise this is a very hearty salad.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibe8nG6qJNU7VO4STqoFau8CXyGCQmuPp32rqZ7Aaj100y9fpM7cmNIdI2DNCmTkI3sO3jy59HGGRM6DDI6_-H8Xwn2d1mV_Yac7Ph_e0BSQ3L1PMK3HnYZv3vfFjfngTV0Wawh1E4THC1/s1600/2014-11-13+20.15.09.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibe8nG6qJNU7VO4STqoFau8CXyGCQmuPp32rqZ7Aaj100y9fpM7cmNIdI2DNCmTkI3sO3jy59HGGRM6DDI6_-H8Xwn2d1mV_Yac7Ph_e0BSQ3L1PMK3HnYZv3vfFjfngTV0Wawh1E4THC1/s1600/2014-11-13+20.15.09.jpg" height="213" width="320" /></a></div>
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As you can see I used a knife to chop up this salad. The pieces are larger and more chunky. The kale needs to be chopped otherwise it may turn to a green pulp and I grated the carrots with a cheese grater.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPHwfgzsTNfr9EPeb9L-mmzIji7IqQzb5kO5g8eqUZrtGO30wPNRAng9M60qLebvqMGUg84C6MClEh1L9xpIu0qz0RgUiedb_1ViWtB8SzCW0LJ2vPck9hLPdgF6caPwA7yVRkjJh0nUkR/s1600/2014-11-13+19.45.33.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPHwfgzsTNfr9EPeb9L-mmzIji7IqQzb5kO5g8eqUZrtGO30wPNRAng9M60qLebvqMGUg84C6MClEh1L9xpIu0qz0RgUiedb_1ViWtB8SzCW0LJ2vPck9hLPdgF6caPwA7yVRkjJh0nUkR/s1600/2014-11-13+19.45.33.jpg" height="213" width="320" /></a></div>
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1/3 of a medium sized cabbage equals 2 cups chopped. That's a lot of cabbage for only 1/3 of the head of cabbage. The cabbage can be processed with a food processor if smaller pieces are preferred.</div>
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3 large stalks of kale (remove stalk) equals 2 cups chopped. I like to chop the pieces smaller so it is easier to chew and also easier to digest the nutrients.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTUgVtyQDXndSmhHDt7XIZwUKwplklXImu3ciA_R7Sc2DmGSrUPbmfJgavskryLUqW3Pp_7BQrXzB-NeUqj0AD6G2ptRCyWyzTPmf0P6oftjBeOcZ5oTWRG-ZMhNpvHCX2UFKKtY9crI24/s1600/2014-11-13+20.12.27.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTUgVtyQDXndSmhHDt7XIZwUKwplklXImu3ciA_R7Sc2DmGSrUPbmfJgavskryLUqW3Pp_7BQrXzB-NeUqj0AD6G2ptRCyWyzTPmf0P6oftjBeOcZ5oTWRG-ZMhNpvHCX2UFKKtY9crI24/s1600/2014-11-13+20.12.27.jpg" height="213" width="320" /></a></div>
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1 large carrot grated equals 1 cup grated. It added some pretty color to the salad.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibe8nG6qJNU7VO4STqoFau8CXyGCQmuPp32rqZ7Aaj100y9fpM7cmNIdI2DNCmTkI3sO3jy59HGGRM6DDI6_-H8Xwn2d1mV_Yac7Ph_e0BSQ3L1PMK3HnYZv3vfFjfngTV0Wawh1E4THC1/s1600/2014-11-13+20.15.09.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibe8nG6qJNU7VO4STqoFau8CXyGCQmuPp32rqZ7Aaj100y9fpM7cmNIdI2DNCmTkI3sO3jy59HGGRM6DDI6_-H8Xwn2d1mV_Yac7Ph_e0BSQ3L1PMK3HnYZv3vfFjfngTV0Wawh1E4THC1/s1600/2014-11-13+20.15.09.jpg" height="213" width="320" /></a></div>
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Take the 2 cups of red cabbage, 2 cups of green cabbage, 2 cups of kale, and 1 cup of carrot and mix it all together. It is so colorful and pretty!</div>
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Now for the dressing. Good salad must have a good compliment of herbs and spices. I am one for variety when it comes to salad. I like the oil and vinegar taste or the creamy taste but I do not like either to be too fattening. So I made two different dressings.</div>
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A mustard dressing for my husband... 2 tsp Dijon mustard, 2 tsp white vinegar, 2 tsp soy sauce and mix well. </div>
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Mix 2 TBS of the Dijon mustard dressing with 1 cup of the cabbage kale salad.</div>
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Creamy Avocado Dressing. 1/2 c cashews (soaked for 2-4 hours), 1/2 avocado, 1/4 c almond milk (or more depending on consistency), 1 tsp lemon juice, 1/2 tsp salt, 1/2 - 1 tsp garlic powder, 1/2 tsp onion powder, 1 tsp nutritional yeast. Blend well.</div>
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I made this pretty thick but it was excellent on the salad.</div>
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I used 1/4 c of dressing for 1 cup of the cabbage kale salad. It could have been more runny but my kids liked it creamy.</div>
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<b><u>Cabbage Kale Salad</u></b></div>
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2 c red cabbage, chopped (about 1/3 head)</div>
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2 c green cabbage, chopped (about 1/3 head)</div>
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2 c kale, chopped (3 very large stalks)</div>
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1 c carrot, grated (1 large)</div>
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Chop vegetables and mix together in a large bowl.</div>
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<b><u>Mustard Dressing</u></b></div>
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2 tsp Dijon mustard</div>
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2 tsp white vinegar</div>
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2 tsp soy sauce</div>
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Mix well. Mix 2 TBS of dressing with 1 cup of cabbage kale salad.</div>
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<b><u>Creamy Avocado Dressing</u></b></div>
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1/2 c cashews (soaked for 2-4 hours)</div>
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1/2 avocado</div>
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1/4 c almond milk (or more for desired consistency)</div>
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1 tsp lemon juice</div>
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1/2 tsp salt</div>
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1/2 - 1 tsp garlic powder</div>
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1/2 tsp onion powder</div>
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1 tsp nutritional yeast</div>
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Blend well. Mix 1/4 cup of dressing with 1 cup of cabbage kale salad.</div>
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Enjoy!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-45264283761044305792014-11-14T13:05:00.002-08:002015-09-08T17:33:49.063-07:00Brrrr... It's cold outside! Time for soup!<h2 align="center">
Taco Soup</h2>
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It is mid November and it is freezing outside and I live in Tennessee! I dream of being in Michigan right now with my parents, sister & brother playing in the snow with our kids and coming inside to enjoy a big pot of chili or other soup and being warmed by the wood stove! I honestly love the cold weather and I love snow! So to take the edge off the cold temperatures here in Tennessee I crank up the stove and oven and start creating heat in my kitchen and make yummy food!</div>
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Enjoy some yummy taco soup with me today! I like it better than chili because, to me, it has more vegetables and beans and I love greens & beans! This is an easy recipe and I will tell you the trick to make a quick soup is to have beans made ahead of time that have been frozen and thawed out for this soup. But if beans are not pre-made low sodium canned beans or dried beans (soaked and cooked) can be used also.</div>
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2 cups of dried pinto beans (or 1 lb), soak them overnight or up to 24 hours. I use a half gallon Ball jar with a sprouting lid. And I do soak them in water for 24 hours.</div>
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The sprouting jar and the pinto beans after they have been soaked for 24 hours. I also let my pinto beans sit in the jar another day and allow them to sprout for 24 hours. I rinse and drain them 2x in that 24 hour period.</div>
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The pinto beans go from 2 cups dried to 5-6 cups soaked and sprouted. (The dried pinto beans can also be cooked in boiling water for 2 minutes and allow to sit for 1 1/2 hours and then cooked for 2 hours on the stove in a 2 quart pot with 8 cups of water.)</div>
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I cook my beans in a 6 quart steel pressure cooker (It takes 7 minutes once at pressure). As much as we eat beans it is a time saver and less nutrients are lost when using a pressure cooker. As you can see I add some seasonings to boring pinto beans to make them chili pinto beans and when added to the taco soup it gives it a slightly spicy flavor. (Bonus recipe at the bottom!)</div>
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Chop up the onion, cabbage and mushroom to desired size. We like it chopped fine to medium. Makes it easier for my kids to eat.</div>
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Saute the onion, cabbage and mushroom for 10 minutes in 1/4 c of water or until vegetables are tender.</div>
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After the vegetables are tender add the corn, tomatoes and tomato sauce. Stir well.</div>
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Then add the cooked chili pinto beans and seasonings to the soup pot. This is a 6 quart enameled cast iron pot so it makes a lot of soup!</div>
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Simmer the soup for 30-40 minutes so the flavors can mix and mingle! This soup is mild and my kids like it just like this. But my husband and I add some hot sauce to it to spice it up. Also it is so yummy when served with fresh cilantro!</div>
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<b><u>Taco Soup Recipe </u></b></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">5 c chili beans</span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">2c whole mushrooms, chopped</span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">2 c whole kernel corn<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">4 c diced stewed tomatoes<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">2 c tomato sauce<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">1 large onion, diced<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">3 garlic cloves, minced<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">3 c cabbage, chopped fine<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">2 tsp chili powder<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">1 TBS onion powder<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">1 tsp garlic powder<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; line-height: 115%;">½ tsp cayenne pepper (optional)<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">Instructions</span></div>
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<span style="text-indent: -0.25in;"><span style="font-stretch: normal;"><span style="font-family: Times New Roman, serif;">1.</span></span><span style="font-family: 'Times New Roman'; font-stretch: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">Saute
onion, garlic and cabbage in ¼ c water on low with lid on pot for 5 minutes or
until tender.</span></div>
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<span style="text-indent: -0.25in;"><span style="font-stretch: normal;"><span style="font-family: Times New Roman, serif;">2. </span></span><span style="font-family: 'Times New Roman'; font-stretch: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">Add all
other ingredients and simmer for 45 minutes. </span></div>
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<span style="text-indent: -0.25in;"><span style="font-stretch: normal;"><span style="font-family: Times New Roman, serif;">3. </span></span><span style="font-family: 'Times New Roman'; font-stretch: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">Serve
with fresh cilantro, a green salad and corn bread or corn tortillas.</span></div>
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<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;"><b><u>Bonus Recipe... Chili Pinto Beans</u></b></span></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">2 c dry
pinto beans (soaked overnight) <o:p></o:p></span></span></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">5 c water</span></span><o:p></o:p></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">2 TBS
onion, minced</span></span><o:p></o:p></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">1 tsp
garlic </span></span><o:p></o:p></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">2 TBS chicken-like
seasoning (My Homemade seasoning with little salt)</span></span><o:p></o:p></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">1 TBS cumin</span></span><o:p></o:p></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">2 tsp chili
powder</span></span><o:p></o:p></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">1 tsp basil</span></span><o:p></o:p></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">1 tsp
oregano</span></span><o:p></o:p></div>
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<span class="CharAttribute1"><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-size: 10.0pt;">1 tsp
parsley<o:p></o:p></span></span></div>
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Instructions</div>
<div class="MsoListParagraphCxSpFirst" style="text-indent: -0.25in;">
<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span><span style="font-family: 'Times New Roman'; font-stretch: normal;"> 1.</span><span style="font-family: 'Times New Roman'; font-stretch: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">Soak
dry pinto beans overnight in 5-6 cups of tap water. </span></div>
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<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;"> 2. Drain
soaked beans and add back into pan.</span><br />
<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">3. Add
all ingredients to pan and bring to a boil.</span><br />
<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">4. Once
the water is boiling reduce temperature to simmer and cook for 1 -1 ½ hours or
until beans are tender.</span><br />
<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">5. Makes
about 5-6 cups of cooked beans. These
beans freeze well for 3-6 months.</span><br />
<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">6. Slow
Cooker method: Once beans are soaked add all ingredients to a slow cooker and
cook on low for 6-8 hours or on high for 4-6 hours.</span><br />
<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">7. These
are great beans to use for taco salad or haystacks or blended up for tostadas
or burritos.</span><br />
<span style="font-family: 'Times New Roman', serif; text-indent: -0.25in;">8. When
blending these beans add 1 cup of tomato sauce or 3 oz tomato paste.</span><!--[if !supportLists]--></div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-88254884087429838292014-11-06T20:08:00.001-08:002014-11-06T20:08:33.367-08:00Sibley Park and Their Amazing Motivational Walk!I am always looking for fun places to take my children and have them experience life outside and in nature. When we went on a last minute trip with Paul to Mankato, Minnesota I thought to myself what in the world are we going to do in Mankato? And so we looked up 'what to do in Mankato, MN' and found so many fun things to do. <br />
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Sibley Park was a neat option because of the farm theme and of course my kids love everything farm!<br />
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Life size cows! Mama & baby!</div>
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Beautiful views of the rivers as we were walking. And Mankato actually has some hills!</div>
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And of course a horse Mama & baby too!</div>
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We enjoyed seeing all of the real animals in the park as well! Being a Health Coach & Educator I love to see how a healthy lifestyle can be incorporated into every day life and this park has it all! It has signs throughout the park that represent some part of a healthy lifestyle. Check out these signs...</div>
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If I lived in Mankato, MN I would walk or run there every day because it is so motivating to see the signs! And then the gardens and the hills to help build endurance were also awesome!</div>
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<span id="goog_700368740"></span><span id="goog_700368741"></span>Even the kids enjoyed the flowers and gardens! I would love to see more parks and greenways incorporate motivational thoughts throughout the walkways. Being out in nature, exercising and getting fresh air is so good for the mind and body. And it is great family time!</div>
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I encourage you to exercise in nature at least one time a week. The phrase holds true 'Exercise is your best medicine!' Enjoy a nature walk or a walk on a greenway or park! It will help any stress or ailment disappear!</div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0tag:blogger.com,1999:blog-571602042290245350.post-59241204017141153752014-10-27T12:13:00.000-07:002015-09-08T17:33:49.068-07:00It's fall... and that means apple & pumpkin recipes!<h2 align="center">
Pumpkin Cookies</h2>
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I love the season changes and I love all the seasons! But there is something about fall that makes me so happy! Maybe it is because it is harvest and preservation time, maybe it is because the nights get longer, maybe it is because the days get cooler, I think it is a combination of all of it! I do love making foods with apple and pumpkin so I thought I would share one of our favorite cookies!<br />
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Pumpkin cookies are an easy treat to make, they taste good and they are healthy! My kids liked helping with this one along with the other recipes we make.<br />
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They are a very thick cookie so I like mixing with my Kitchen Aid mixer but a hand held mixer will work just fine too. And when I drop the cookies unto the pan I use a 2 TBS ice cream scooper because then the cookies are even.<br />
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As you can see by the pictures my kids love these cookies and they are healthy so I do not mind the fact that they both had 4 cookies in the matter of minutes!</div>
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See how even they are when I use my special cookie scooper!</div>
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On this batch I did not smash them down so they kept their round shape. When I did smash them down I sprayed a little oil on my hands so they did not stick to my hands. </div>
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Yes they love these cookies!<br />
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<strong><u>Pumpkin Cookies Recipe</u></strong><br />
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<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Ingredients<o:p></o:p></span></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">2 c pumpkin puree<o:p></o:p></span></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">½ c brown sugar<o:p></o:p></span></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">2 flax eggs (2 TBS fresh ground flax seed + 6 TBS
water)<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">1 TBS cinnamon<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">1 tsp nutmeg<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">¾ tsp ginger<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">¾ tsp cloves<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">½ tsp salt<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">2 tsp baking powder<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">2 tsp baking soda<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">¼ c almond milk<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">1 c applesauce<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">1 TBS pure vanilla<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">4 c whole wheat flour<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 115%;">1 c dark chocolate chips</span></div>
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<span style="font-size: small;"></span> </div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Instructions<o:p></o:p></span></div>
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</span></div>
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<!--[if !supportLists]--><span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 200%;">Mix all ingredients together in a large
mixing bowl.<o:p></o:p></span></div>
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</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 200%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 200%;">Drop by 2 TBS on a cookie sheet that is
covered with parchment paper or has been lightly sprayed with oil.<o:p></o:p></span></div>
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</span></div>
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<!--[if !supportLists]--><span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 200%;">Bake at 375 degrees for 12 minutes.<o:p></o:p></span></div>
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</span></div>
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<!--[if !supportLists]--><span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">4.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 10pt; line-height: 200%;">Makes 5 dozen cookies.<o:p></o:p></span></div>
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Coach Juleshttp://www.blogger.com/profile/03045327404027671627noreply@blogger.com0